SPEAKER: That is Yoga
For Your Coronary heart.
These strikes enhance circulation
and assist enhance your vitality.
Come over to your mat,
and sit in your heels.
Take your palms and simply put
your palms in your coronary heart.
Simply ship an intention
of therapeutic to your coronary heart.
Simply stepping the suitable leg
ahead, bent knee right into a Low
Lunge.
Left leg again.
Knees on the bottom.
You may keep right here
with fingertips on the bottom
or elevate the fingertips
to the sky.
Transferring into an extended leg,
straighten the suitable leg, bowing
over towards the knee.
Bend the knee.
Plant the left hand
on the ground.
Elevate the suitable arm to the sky.
We will do that three
instances.
So come again to your Low Lunge.
Arms up, if you would like.
Respiration by means of.
Lengthening the suitable leg.
You are actually stretching
the hamstrings there.
Coming into the Twist,
left hand on the bottom.
Proper arm to the sky.
Opening up
the intercostal muscle groups
alongside the ribs.
Coming proper again to the middle.
Respiration deeply.
These poses assist to deliver extra
oxygen into the bloodstream.
Yet another into the twist.
Left hand on the bottom.
Proper arm to the sky.
Stepping again.
We will do that
on the opposite aspect.
Left leg by means of.
Proper leg lengthy.
Simple on the knee.
Both staying Low Lunge,
palms on the ground,
or attain the palms
as much as the sky.
Do Runners Lunge, lengthening
the hamstrings, folding over.
Peel the toes again
towards the face.
As you progress into the Twist,
proper hand on the mat.
Left arm to the sky.
Come again to middle.
Elevate arms.
When the arms are overhead,
you’re gently energizing
the center.
And as soon as extra into the Runners
Lunge.
Transferring into the Twist,
proper hand to the ground.
Left arm to the sky.
Again to middle.
You do this thrice
on both sides.
Stepping again, take the legs
again right into a Down Canine Pose.
Take a deep breath
into the middle of the center.
Elevate the tailbone.
Take the suitable leg to the sky,
3-Legged Canine.
Bend the knee.
Open up by means of the hip.
And flex the suitable foot.
Straighten the leg.
Begin to deliver it by means of step.
Step the suitable foot
to the bottom.
Bending the knee.
Simple.
Floor that again heel
into Warrior 2 Pose.
Your arms are parallel
to the legs.
Simply gaze out
over the suitable fingertips.
After which lifting the arms up,
touching palms on the inhale.
Exhale again to Warrior 2.
We’re doing this just a few instances.
Arms overhead.
Arms again to Warrior 2.
Yet another arms overhead.
Again to Warrior 2.
Take your palms to the ground.
Transfer right into a Excessive Twist.
Left hand to the ground.
Proper arm to the sky.
Stepping again to Down Canine.
Open by means of the shoulders.
Left leg to the sky,
3-Legged Canine.
Bending the knee.
Open up the left hip.
As you straighten the leg,
simply slide it by means of.
Transfer into Warrior 2.
Robust legs.
Robust coronary heart.
Elevate up straightening
the entrance leg.
You may contact palms, or simply
attain the arms to the sky.
On the in-breath,
again to Warrior 2.
Inhale.
Lengthen the arms overhead.
Exhale.
Warrior 2.
Come again into your excessive Runners
Lunge.
Transfer into the Twist.
Proper hand to the ground.
Left arm unfurls to the sky.
Take a look at your entrance toe.
Step again.
Simple into Down Canine.
Lengthening the again
of the legs.
Grounding the fingers
into the mat.
Stepping the suitable leg ahead.
Arms according to the legs.
Straightening the entrance leg.
Begin to transfer into Triangle
Pose.
Proper hand goes wherever
on the suitable leg.
You may put it in your thigh,
or proper by the knee,
or you’ll be able to transfer the arm longer
down towards the toes.
Left arm to the sky.
Robust legs.
Lengthy backbone.
Attain up by means of the torso.
Simply step the again leg
in slightly bit.
Flip the hips ahead.
Left arm to the sky.
Proper hand on the suitable hip.
And take the left hand
over for Reverse Triangle.
You may have the hand
on the thigh, or on the knee,
under the knee, anyplace that is
comfy for you.
You wish to maintain the backbone lengthy.
Give attention to the breath.
Step again to the entrance
of the mat.
Stepping your proper leg again.
We’ll do the Triangle
on the opposite aspect.
Lengthening the left leg.
The left arm comes out wherever
on the left leg.
Proper arm to the sky.
Anchor your self
with that again leg,
robust and regular.
Step the suitable leg ahead.
Sq. your hips off.
Proper arm to the sky.
Left arm on the hip.
Simply take the suitable hand,
planting it on the suitable leg
wherever because the left hand goes
to the sky.
You are getting a deep Twist
right here.
It is stated to be soothing
to the spinal nerves
of the physique.
Step again to the entrance
of your mat.
After which open up
for a wide-legged stance.
Arms out according to the legs.
Arms on the hips as you
fold the torso
by means of that triangle
within the legs.
Place your palms on the ground.
Proper arm on the ground.
Left arm to the sky.
Extensive-Legged Twist.
In case your hand would not attain
the ground, you can even put
a pillow or a block there.
Left hand to the ground.
Proper arm to the sky.
You may as well maintain the left hand
on the leg, in case your hand would not
attain the ground.
Clasp your palms behind you.
We’re squeezing the shoulders
right here, bringing your shoulder
heads collectively.
You may as well field your elbows,
if this pose is simply too
tough for you.
Simply give a great squeeze
to the shoulders,
opening up the entrance
of the chest,
the muscle groups alongside the entrance
of the chest, and the center.
And gradual and research, take
the palms to the waist,
and simply gently come up
by means of the torso.
Flip your ft again to the entrance
of the mat.
Step again into Mountain Pose.
Put your palms to the center,
and simply take a squat.
Take a squat to the bottom.
Heels may be on the mat or off.
Discover a seat.
Left leg lengthy.
Bend your proper knee.
Attain out
towards that entrance foot.
Reaching out to the left foot.
The purpose right here is Knee to Nostril.
You may put your palms
across the foot.
You may put your palms
on the ground, or on the leg.
Simply actually calm down.
Enjoyable the again, the spinal
nerves.
Enjoyable the center.
As you lengthen the hamstrings,
you are enjoyable the shoulders.
Transfer into the opposite aspect,
as you bend the knee, left knee.
Simply get your seat oriented.
Lengthen that proper leg.
Flex the foot as you attain
towards the foot.
Arms wherever.
Actually calm down the higher physique.
As you calm down, you will go deeper
into the pose.
Keep for 3 to 5 breaths.
And we’re taking this cushion.
You should use any kind of cushion.
This can be a yoga bolster.
You may as well use a sofa
cushion, or a rolled up blanket,
or a pillow.
And simply sync it up
to your tailbone.
Legs are lengthy and relaxed so
that your ft flop out to Fish
Pose.
That is Supported Fish.
So that you’re getting a backbend.
In order for you slightly additional enhance
for the center, you’ll be able to put arms
overhead.
Field your elbows.
Take deep breaths
into the lungs, serving to
to extend lung capability right here.
Lengthening the arm bones,
calm down the shoulders.
Creating more room
in the entire space of the entrance
of the chest.
That space that we frequently compress
once we’re seated.
So that you’re actually opening up
that coronary heart house right here at present.
And if you would like to attempt Fish
with none cushion,
you are able to do it this fashion, the place
you truly sit on the again
of your wrists,
palms on the bottom.
Legs are simply stretched out.
Flop your ft out, after which
roll up onto your elbows.
A lot of the weight
is on the elbows.
Simply calmly contact the highest
of the pinnacle to the mat.
This can be a extra superior stretch
for the muscle groups alongside the entrance
of the physique.
You may see the neck.
Lengthening the neck very straightforward.
Whenever you first come out,
first put the neck and head
on the ground.
Then launch the arms
and shoulders.
You may finish this sequence
by placing palms on the center,
sending some like to your coronary heart.
Arms by your aspect.
Take a relaxation.
Ensure you permit your self
a while to relaxation.
3 to five minutes within the Resting
Pose.
