Sebastian Brosche · 20 min · 1,015 words
Previously titled: Video 1 - Less Talk
Hi guys, let's talk more yoga, let's go. Start in downward facing dog. Move your legs. Move your head.
Find your breath. Side pose, three breaths. All the way down, forearms to the ground, lift your chest. Stretch from the pelvis to your clavicle bones.
Chest down, push up, back to down dog. Move your hips. Plank pose, one hand touches the shoulder. Switching hands.
All the way down. Arms back, legs up, look down. Lift your legs more. Back to all fours.
Down dog, move your shoulders. Plank pose, lift one leg. Switch legs. On your belly, interlace the fingers behind your back.
Lift your chest, look forward. Look down but keep lifting your head as high as you can. Hands down, push up. Down dog, move your head.
Plank pose, right arm up, side plank, look up. Plank pose, push up. Side plank, second side. Plank pose, push up.
Side plank, first side again. Twist open and look up. Plank pose, push up. Last side plank, twist and open.
Plank pose, down to the belly. Arms forward, lift and look forward. Look forward but extend your neck. Cobra pose, inhale.
Exhale, forehead to ground. Three more, inhale. Exhale. Inhale.
Exhale. Inhale. Exhale, push up. Down dog, don't move anything.
Deeper breaths. Time for some salutations. Bend your knees, look forward, inhale. Exhale, step or jump to the top.
Inhale, halfway. Exhale, fold. Repeat that two times. Inhale.
Exhale. Last round, inhale. Exhale. All the way up, arms up.
Take a few breaths, arms overhead. Interlace and flip the palms up. Hands behind your head, push your head into your hands. Back bend, keep breathing.
Bend your knees, with bent knees, forward fold. Grab your elbows, drop your neck, keep bending the knees. Breathe with your back. Roll all the way up, interlace the fingers behind your back.
Big hip circles, wide feet, big hip circles. Stretching the shoulders, warming up the hips. Switching directions, lift your arms more. More stretch in the shoulders.
Feet together, arms up, inhale. Exhale, pull your head to your shins. Halfway up, inhale. Inhale plank pose.
Inhale plank. Exhale low push up. Cobra or back bend of your choice. Inhale.
Exhale down low. Take a breath. Two more. Bend your knees, look forward.
On your exhale, jump forward. Halfway up, inhale. Exhale fold. All the way up, inhale.
Exhale hands to chest. Repeat one more round. Inhale up. Exhale fold.
Inhale halfway up. Exhale step back. Inhale plank. Exhale all the way down.
Back bend of your choice. Inhale. Exhale down. Push back to plank.
Down dog, three breaths. Bend your knees, look forward. Take two jumps and land on the third one. One, two, jump forward.
Halfway up, inhale. Exhale fold and take a break in form fold. Bend your knees, squat down. Warm up your wrists and your neck in the squat.
Sit down on your butt. Grab your pants, your ankles or your feet. Bent or straight legs. Take a few breaths balancing on your butt.
Hands to outer thighs. Low boat or half boat. Heels just over the floor. Pull the blades not touching the ground.
Sit up again. Repeat two times. Down, up, down, up. Roll back to upside down guard.
All the weight into your shoulders not the neck. In. Roll up to your butt. Reverse tabletop.
Lift your hips. Lift your hips more. Lift your hips more. El-sit butt between your arms.
Five, four, three, two, one. Reverse tabletop. Sit down on your butt and roll up to chair pose. Arms up, butt down.
Knees to the floor. One more breath in chair pose. And fold forward. Inhale halfway up.
Exhale step back to plank. Inhale plank. Exhale fold. Not fold all the way down.
Halfway up. Inhale. Lift your chest. Exhale down.
Push back to plank. Down dog. Let's go for the standing sequence. Right leg up.
Inhale. Exhale. Knee to elbow. Back to three legged dog.
Inhale. Exhale knee to other elbow. Last one. Inhale foot up.
Knee to nose. Foot between hands. On your fingertips look forward. Lift your arms up crescent pose.
Hips low, chest high. Three breaths in crescent pose. Hands to chest. Knee forward.
Balance on your right foot. And then both arms up. Left arm back, right arm forward. Standing twist.
If you want to straighten your leg and grab your foot you can do that. You can also grab your knee or not grab at all. But from here we're going to flow backwards with the foot leaning forward and back to a standing twist. So mixing a twist with flying warrior.
We did two. We'll do four more on our own. Let's meet in flying warrior. Stepping back to crescent pose.
Arms up. Hips lower. Keep your back leg straight. Twist the other direction.
Stay here static. Bend your front knee. Twist, twist, twist. Even look back at the right arm.
Left hand down. Right arm up. Shoulders back. Side plank.
Grab your right knee with your right arm. Plank pose. Inhale. Exhale down.
Look forward. Inhale. Exhale down. Back to down dog.
Take three breaths before we do the second side. Left leg up. Bend and open. Inhale.
Knee to elbow. Exhale. Repeat. Inhale.
Exhale. Inhale. Knee to nose. Foot down on your fingertips.
Look forward. Arms up. Crescent pose. Chest up, hips down.
Hands to chest, knee forward. Find the balance. Arms up. Right arm back.
Twist. Grab knee foot or don't grab at all. Five times. Balancing flow between twist and flying warrior.
Meeting flying warrior. Stepping back to crescent pose. Arms up. Left arm back.
Right arm forward. Deep twist. Right arm down. Left hand up.
Side plank. Grab your left knee. Plank pose all the way down. Bend your knees.
Catch your ankles. Bow pose. Lift your chest. Use your legs.
Three more breaths. Legs down. Belly twist. 90 degrees in the elbows.
Right foot to left elbow. Release your head. Switching sides. Back to center.
Turtle slash child's pose. Finish the class. Take a minute here.
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