Sebastian Brosche · 17 min · 1,205 words
Previously titled: Full Flow - Yoga Uniao Series 1
Hi guys and welcome to Yoga Uniao first series. Start in turtle or child's pose, arms out in front of you and rest your forehead in the ground. Very deep, slow breaths. Slowly roll to up dog.
Take a inhale and up dog. Exhale down dog. Stretch your right leg out behind you. Inhale, exhale step forward.
Inhale left leg. Exhale, step forward. Keep going all the way to your hands. Breathe together, inhale forward.
Exhale fold. Inhale all the way up. Exhale hands to chest. Interlace your fingers, bend your knees.
Inhale stretch up. Exhale fold. Exhale halfway up. Exhale jump back to your belly.
Up dog inhale. Down dog exhale. Feet hip width apart. Roll forward to plank.
Lift your right leg. Inhale. Exhale low push up. Three legged dog inhale.
Rolling knee exhale. Foot between the hands, on your fingertips circle to warrior two. Take a breath. Drop down into your left leg.
Right hand far behind you. Three circles. Inhale circle the left shoulder. Exhale down.
Inhale. Exhale last one. Without using your hands get up off the floor. Half moon.
Warrior two to half moon. Try to land both hands and your back foot at the same time. Three legged dog inhale. Exhale down dog.
Starting over on the left side. Feet hip width apart. Roll forward to plank. Inhale.
Lift your left foot. Exhale low push up. Three legged dog inhale. Exhale knee to nose.
Foot between the hands. Circle to warrior two. Take a breath. Drop down into your right leg.
Left hand far behind you. Three rounds. Inhale. Exhale.
Inhale. Exhale. Inhale. Exhale.
Get back to warrior two. Transition to half moon. Stepping back. Three legged dog.
Down dog. Feet together. Part two. Right leg out behind you.
Open your hips. Slowly lean back until your toes touch the ground. Flip dog. Exhale.
Sit down. Inhale for flip dog number two. Exhale down. Inhale for last flip dog.
Get back to three legged dog with a big bow. Roll your knee to your armpit. Move your right hand. Come into warrior one.
Lift your chest. Drop your hips. Hands in front of the chest. Kick your left leg out in front of you.
Lift your arms. Inhale. Exhale arms back. Warrior three.
Neutral hips. Step back to warrior two. Reversing the warrior. Right side long.
Leaning forward into flying warrior. Lift your back leg. Hands in front of the chest. Crescent pose.
Inhale arms up. Exhale standing splits. Drop your right foot back. Three handstand jumps.
One. Two. And three. One legged plank.
Inhale. Exhale low push up. Up dog. Inhale.
Exhale down dog. Second side. Left leg. Inhale open your hips.
Exhale slowly start leaning back. Big bow through your left side. Flip dog. Inhale.
Exhale sit down. Inhale. Exhale lower down. Final one.
Inhale. Moving back through three legged dog. Knee to armpit. Move your left hand.
Place your foot there. Warrior one. Lift your chest. Hands to chest.
Right knee forward. Balance. Inhale stretch and lift. Warrior three.
Exhale. Bend your standing knee. Lower back to warrior two. Reverse in the warrior.
Lengthen out into flying warrior. Hands to chest. Crescent pose. Inhale arms up.
Standing splits. Exhale. Left foot back. Lift your right leg.
Three handstand jumps. One. Two. Three.
One legged plank. Inhale. Exhale low push up. Up dog.
Inhale. Down dog. Exhale. Part three.
Bend your knees. Look forward. Inhale. Exhale.
Float your feet to your hands. Sit in a squat. Take a breath. Slowly lower down without using your hands.
Kick your legs out. Lower down slowly. Arms overhead. Lift your legs slowly.
Back to upside down guard. Lowering your hips again. Lifting your chest for boat pose. Bend your knees.
Straighten your back. Stand up into chair pose. Get your right foot on the inner thigh or inner calf. Twist your chest to the right.
And twist your chest to the left. Chair pose. Switching sides. Twist to the left.
Twist to the right without twisting your knees. Chair pose. Inhale. And exhale all the way down on a big inhale.
Exhale all the way back to upside down guard. Catch your heels or your ankles. Get your feet close to your butt. And lift your chest shoulders together.
Take three breaths in bridge pose. Lower down. Back to upside down guard without using momentum. Push control.
Roll all the way back to a squat. Knees on elbows crow pose. Holding for three, two, one. Without dipping your shoulders down, low push up.
Up dog inhale. Down dog exhale. Part four. Step your right foot forward and turn your hands to the left.
Kick your left leg all the way in a circle. Squat down. Fall to the left. Into a kung fu stretch pose.
Hands behind you. Left leg back. Right foot forward. Head butt.
Jenga from side to side. Move in a triangle. Left foot forward. Kick with your right leg.
Into a squat. Fall to the right. Stretch your left leg. Sit back up.
Hands behind you. Step over and head butt. Down dog. Same sequence again.
Starting now with the left foot. Left foot forward. Look under your armpit and kick with the right leg. Squat down.
Fall to the right. Stretch with the left leg. Hands behind you. Flow over your left leg and head butt forward.
Jenga. Right foot forward. Kick with the left. Look where you're kicking.
Fall all the way to the left. Step over yourself with the left leg and head butt. Down dog. Part five.
Walk your hands back into a squat. Into a nice, small, short controlled gorilla. Turn your hands 90 degrees to the left. Spin around.
Two more. One. Two. Turn your hands to the right.
Spin around. Walk to all fours. Knees close to the ground. Lift diagonally.
One step. Two. Three. Four.
Jump to a squat. High jump. Spin around. Same thing again.
Same with the other hand. One. Two. Three.
Four. Jump forward. Spin the other direction. Part six.
Summer salt forward. Into a squat. Kick your right leg out. Right hand behind you.
Sweep into a cartwheel. Sweep. Jump up. And cartwheel.
Left leg out. Switching legs. Changing hands. Switch.
Change. Switch. Change. Switch.
Change. Sweep with your left leg and cartwheel back. Switch. Jump.
And cartwheel. Left hand behind you. Four matrix moves. One.
Two. Three. Four. Left hand behind you.
Right arm up. Lift your right knee. Roll it to your armpit. And get back to the same position.
Left hand up. Lift. Open. Turn around.
And get back to the starting position. Right arm between your legs. Jump with your hips two times. One.
Two. And as much as you dare, jump over your shoulder for makaku. Same thing again. Left arm up.
One jump. Two jumps. And over the right shoulder. Take a long jump to the front of the mat.
Sit down on your butt. Stretch everything out. Roll over your right shoulder into kneeling position. Catch your heels.
And lift to a camel pose for three breaths. Lower all the way down to turtle. Take three breaths. Good job guys.
See you in the next video.
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