Sebastian Brosche · 20 min · 814 words
Previously titled: Video 2 - Less Talk
Less talk, more yoga. Start on your back. Five breaths. Raise, lift your hips, arch your back.
Hips down, hands to your hips, your bottom mount, your bridging to get one knee inside. Lift your hips, push with the arms, one knee inside. Hips down, bridge, push, knee inside. Hips down, repeat, hips up, push, knee inside, squeeze.
Hips down, hips, push, knee inside, squeeze. Last round, down, up, knee inside. Down, up, knee inside. Hips down, both knees inside, happy baby, open guard.
Moving your hips from side to side. Moving your hips from side to side. You're getting over underpassed, so release your left leg down straight. Like an upside down lizard pose.
Be comfortable in the intensity. Switching sides, over underpass, defense, second side. Switching sides again, this time from over underpass. Pull your foot inside for the lasso.
And then push away, switching sides. Half happy baby, pulling the foot inside when the foot reaches the shoulder. Push away and switch. Now without using the hands, bicycle, you're over under defense from side to side.
Feet down, lift your hips, arms overhead. Lift your hips high and breathe with your belly to stretch your core. Hips down, legs up, sit up, cross your ankles, move your spine. Switching direction.
Interlace your fingers behind your back, forehead down, arms up. Sit up, release the arms, switch the legs, twist from side to side. Walk your hands as far forward as you can. Drop your head, rest your head on the ground or release your neck and head in the air.
Without lifting your butt, walk further forward. Sit up, all fours. Fingers back, cat, cow, wrist stretch. Inhale, look forward, exhale, round.
Your own pace, inhale when you go to cow, exhale when you go to cat. Take a full minute here. Inhale, exhale. And that's a minute.
Child's pose slash turtle. Getting your chest as close to your thighs as possible, not letting any hooks inside. Roll forward to plank. Straighter arms, straighter legs, make the plank slightly longer.
Lift your head slightly. Down dog, move freely. Right foot outside your right hand, on your knuckles, move your hips up and down. Left knee down, grab your right knee or your left foot, your choice.
Hands down, three legged dog, left elbow down, drop your head. Bend your right knee more, stretch your left leg more. Lift your elbow, knee to nose. Right foot forward, warrior two.
Squat, left leg, right leg straight. Butt down, head down, don't touch the floor. Switching sides, left leg straight, butt down, head down, don't touch the floor. Hands to the front of the mat, step back to plank, slowly lower down.
Five cobras, inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale.
Inhale, exhale. Inhale, exhale, push back to plank. back to down dog, left leg up, step the foot forward on your knuckles hips up and down right knee down, catch your knee or your back foot release the foot, three-legged dog, right elbow down, bend your left knee elbows straight, knee to nose, foot down, water too kung fu squat, this time knee down, left hand behind you, stretch your right front side of the hips and then butt almost to the floor, head almost to the floor switching sides, knee down, right hand behind you, lift the hips, back to normal kung fu squat, one more round, uncomfortable and effective, switch sides normal squat, normal kung fu squat, plank pose, down to the belly, arms forward, legs up climb, right hand left foot, left hand right foot and cobra inhale, exhale down, back to all fours, knees down, left foot, knees out, feet together, lift the left leg out and try to catch your left ankle with your right hand and then lift the foot as high as you can, if you can't do that, ankle to knee, catch the ankle there and then very slowly start lifting the knee, almost everyone can do it that way, if you can't then do more yoga switching sides knees down, normal seated kneeling position, hands behind you, stretching either the ankles or the hips and start moving your neck around Interlace your fingers, get your head into your palms, lift your butt, walk in, this counts as headstand. If you have the control, if not then not, but if you do, one foot to butt, maybe both.
Notice that I didn't jump, I had control from the floor and up. Jumping is retarded. So either feet up or feet down, but carry most of the weight in your elbows and hands, not so much weight in your neck or your head. Squeeze your core and breathe.
Practicing breathing while you're almost passing out. Fifteen seconds left on the clock is a long time if you're getting choked out. Better practice. Turtle, transpose, relax.
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