– this is type of like a proud mother moment for me. My pupil, CC, is now making videos on YouTube. She began training with me about four and a half of years ago during Yoga fix 90, after which she came and took my instructor coaching about two and a 1/2 years ago. And now the following video is CC. If you like longer courses with challenging poses, be certain to move to Yoga Dose and subscribe. Here’s CC. – hello Fightmaster yogis. My identify is CC, and my channel Yoga Dose is all about longer lessons and difficult poses to aid support your apply.It is a super enjoyable float that’s relatively gonna support you construct your force and revitalize your vigor and your practice. (uplifting tune) today, we’ve got a Rocket Yoga-encouraged drift for you. Rocket Yoga was once created by means of Larry Schultz, and it is sincerely a sequence of postures made up from the first three series of Ashtanga Yoga. So simply standing in Tadasana. And if you need, deliver your palms into your heart and create an intention on your observe. All intentions are normally welcome, and simply to connect with your respiration. Respiration inside and out via the nostril, opening your Ujjayi Pranayama breath. Scale down your arms all the way down to your sides, and you’re standing with your massive toes collectively, your heels somewhat aside so the outer edges of your feet are parallel.And you’re urgent down actively through all four corners of your toes by means of the colossal toe, the little toe and the inside and outside of the heels. Carry your arms up overhead and gently fold ahead, maintaining a bend in the knees if you’d like. Inhale, come midway up but prolong your backbone. Exhale, plant your palms, step again into plank pose. That you can decrease on to the knees in order for you and gently lessen all of the method all the way down to your stomach. Bring your wrists below your elbows and elevate up into a soft cobra, gently warming up the spine right here. Tuck your toes in order for you, and elevate right into a full upward going through dog. And then press again into your first downward going through canine. You can bend your knees right here if you would like, warming up the hamstrings. Paddle out via your heels. Actively press down via your arms, drawing your navel in and up.Flip your gaze forward and both hop or step to the highest of your mat. Inhale, come midway up. Exhale, fold ahead. And inhale, upward push all the method up, palms overhead. And exhale, Samasthiti. Inhale, hands overhead. Exhale, fold all of the method forward. Inhale, come halfway up. Exhale, plant your hands, jump back and Chaturanga. Inhale, upward facing dog. And exhale, downward dealing with dog. We’re gonna take just a few more Surya Namaskar A’s here to rather heat up the physique. Frequently, you wanna move one breath per motion, however for those who must add yet another breath here or there, consider free to take action. Appear forward, and both hop or step to the highest of your mat. Come halfway up. Exhale, fold all of the method ahead. And inhale, upward push all of the means up, palms overhead.Exhale, Samasthiti. Inhale, palms overhead. Exhale, fold forward and Uttanasana. Inhale midway. Exhale, step or leap Chaturanga. Inhale, Urdhva Mukha. And exhale, Adho Mukha Savasana, downward facing dog. Hook up with your breath here, be certain your inhales are almost so long as your exhales, breathing regular. Seem forward, hop or step to the top of your mat. Inhale, come midway up. Exhale, fold all of the approach forward. And inhale, upward push all the method up, palms overhead. Exhale, Samasthiti. Once more, inhale, palms overhead. Exhale, fold into Uttanasana. Inhale halfway up. Exhale, plant hands Chaturanga. Inhale, Urdhva Mukha, upward going through canine. And exhale, Adho Mukha Savasana. Connect back to your breath.Look forward, hop or step to the top of your mat. Inhale midway. Exhale, fold. Inhale, upward push all of the method to the top of your mat, palms overhead. Exhale, Samasthiti. And once more inhale, hands overhead. Exhale, fold. Inhale halfway. Exhale, Chaturanga. Inhale, upward facing dog. And exhale, downward dealing with canine. You should believe yourself commencing to get heat here, building heat within the body. Actively pressing down by way of your arms and appear ahead, hop or step to the top of your mat. Inhale, come midway up. Exhale, fold. Inhale, upward push, hands overhead. And exhale, Samasthiti. Moving to Surya Namaskara B, take Utkatasana, chair pose, bending the knees. Fold forward. Inhale, come halfway up. Move into Chaturanga, making certain that the shoulders don’t go any minimize than the elbows, relocating to upward facing canine and downward facing canine. Step the right foot forward into warrior one. Plant the fingers, step again. Chaturanga, inhale, up canine.And exhale, down dog. Step the left foot in between your fingers, warrior one. Exhale, convey the hands to the mat. Step again, Chaturanga. Inhale, upward going through; and exhale, downward going through. Again, customarily, it’s one breath per action so it does transfer pretty speedily. However consistently believe free to take extra breaths. Connect back to your constant breathing here in downward facing dog. Gaze forward, hop or step to the top of your mat. Look forward and fold all of the method forward, Uttanasana. Bend your knees, coming into Utkatasana. And stand the entire approach up, Samasthiti. Bend your knees once more into Utkatasana. Fold all the means forward. Inhale, come halfway up. Lessen down, Chaturanga.Inhale, upward going through. Exhale, downward going through. Step the proper foot in between the arms, warrior one. Exhale, arms to the mat, move to Chaturanga. Upward dealing with canine and downward facing canine. Step the left foot in between the hands, warrior one. Convey the fingers right down to the mat. Scale down down, Chaturanga. Inhale, upward going through. Exhale, downward going through canine. Draw your navel in and up here. Preserve your hips actively urgent up towards the ceiling, developing size on your backbone. Seem ahead, hop or step to the top of the mat. Inhale halfway up. Exhale, fold forward. Inhale into Utkatasana, and exhale, Samasthiti. Inhale, back into chair pose.Exhale, fold all of the approach ahead. Inhale, midway. Exhale, Chaturanga. Inhale, upward facing. And Exhale, downward facing canine. Right foot in between the fingers, warrior one. Deliver your arms to your mat, Chaturanga. Inhale, exhale. Left foot in between the fingers, warrior one. Exhale. Inhale. Exhale back, downward dealing with canine. Join back to your regular breath. In the event you must, drop to your knees and take youngster’s pose. Just a few extra breaths right here.Gaze ahead, hop or step to the top of your mat. Inhale, midway up. Exhale, fold. Inhale into chair pose, and exhale, Samasthiti. Inhale into chair pose, Utkatasana, this time maintaining right here. Be certain the load is frequently in the heels of your ft, your spine is lengthy, your arms extending actively up by using your ears. Now cut back into Ardha Utkatasana. Come midway down, your stomach just above your thighs. Actively draw your stomach in and up, interact the muscle tissues of the pelvic floor, hands increased forward. And plant your fingers moving into Bakasana right here. So deliver your knees either to the outer fringe of your palms or up into your armpits. Try to straighten via the arms. Plenty of strength here and lifting the belly in and up, retaining right here. And in order for you, shoot again into Chaturanga. Inhale, upward facing canine. And exhale, downward going through canine. Take a couple more breaths on your downward going through canine. Raise your proper leg up, carry it in and step it in between your palms, reducing on to the back left knee.That you can maintain your palms on the ground or carry them on to your correct knee, making definite your knee is immediately over your ankle, getting that exceptional stretch by means of the left hip flexor. Drop your correct hand to the part of your mat and take the left hand overhead, taking a stretch via the side physique. This is really gonna stretch deep inside the abdomen to the psoas muscle. Bring your arms back to your mat on the inside of your correct foot and decrease down into lizard pose. Which you can walk your right foot out additional to the side of your mat. And if you want, that you could point your correct toes out to the part and let your right knee comply with as good. Reaching back along with your right arm, that you could reach for that back left foot, drawing it up, getting a fine stretch there.Come back to lizard, press your self again up, and this is only a perfect possibility for Eka Pada Koundinyasana here. And from there, transfer into Chaturanga. Inhale, upward going through; and exhale, downward facing. We will take that stretch over on the left part. So raise your left leg up, convey it in between your fingers, scale down to the again correct knee. Once more, which you can maintain your palms on the ground or deliver them up to leisure on top of the left knee. Make sure your left knee is directly over your left ankle. Bring your proper hip ahead and your left hip again, squaring off the hips. Drop your left hand to the side and convey your right arm overhead, stretching by means of the psoas muscle on the proper part. Respiration right here, come back to center. Bring your palms to the inside of the left foot, relocating into lizard. That you may scale back on to the forearms if you’d like or an alternative, you probably have some blocks close you, that you could rest your forearms on a block.Breathing right here in lizard, feeling that deep stretch by way of the correct hip flexor. Taking your left hand in the back of you, seize on to the top of the correct foot and stretch somewhat bit deeper, pulling it in as so much as feels just right. Regularly you might want slightly additional padding underneath your knee for this stretch. Now convey your fingers again to middle, move into Eka Pada Koundinyasana, your left hip resting on the left tricep with Chaturanga arms.After which transfer into Chaturanga from there. Inhale, upward facing dog; and exhale, downward dealing with dog. Rocket accommodates numerous arm balances, and it is tremendous enjoyable. That you would be able to at all times hit pause and try that arm steadiness again in order for you. However step your right foot in between your palms and transfer into warrior one, Virabhadrasana A. So you have a deep bend within the entrance leg.Your proper knee is over your proper ankle, and your left foot is flat. Again, you are drawing your left hip forward and your correct hip back, squaring up the hips. Move into warrior two, Virabhadrasana B. Actively reach via your improved fingers. Make certain you are lined up front heel with again arch and your gaze is instantly over your entrance middle finger. Engage your tricep muscle mass here. Try to bend somewhat bit deeper for your knee if that you could.Now straighten the legs, shorten your stance if you need and transfer into Utthita Trikonasana, triangle pose. Your correct hand may also be wrapped round your toes, on a block or for your shin, something gives you essentially the most size in your spine. You are drawing your reduce ribs ahead and your top ribs again as though you’re pressed against the wall. Which you can flip your gaze up towards your top hand if you need. Look forward to the bottom, plant your proper hand about a foot in front of proper foot and lift into Ardha Chandrasana, half moon pose. Actively reach by means of that left leg, urgent out via the heel. Which you can flip the gaze up when you have a constant steadiness here. Respiration deep, turn your gaze towards the floor. Lower both your arms and move into standing splits. So your left leg is still expanded. If you want to, which you could take hold of the correct leg with the correct arm, bringing your nose to your shin and gently cut back it down into revolved Trikonasana, twisted triangle.Your left hand on the external of the proper foot and your proper arm elevated strongly up. Draw your proper hip again, your left hip forward. Square off the hips. You want pleasant and flat back there to your back so anybody could stability a cup of water there possibly. Respiratory right here. Each inhale, lengthen your spine. Each exhale, twist a little bit deeper via the higher spine. Carry your hands down to the mat, transfer into part perspective Utthita Parsvakonasana. Again, your feet are lined up, entrance heel with back arch with a deep bend for your entrance proper knee, your proper fingers on the external of your proper foot and your left arm is elevated up overhead in keeping with your ear with the pinky dealing with down in order that your shoulder is externally circled in its socket.Taking the twist here, which you could drop on to that back knee and take a twist. Or in the event you wanna transfer into the full posture, then you are gonna take your left hand down to the outer fringe of the correct foot, taking a deep twist and increasing your correct hand overhead in keeping with your ear. Again, with the pinky dealing with down, thumb upwards. If it’s too much to preserve that again left foot planted, that you could continuously come up on to your toes. Now we’re gonna move into Pincha Mayurasana. In order for you to, simply move into dolphin if Pincha will not be to your practice. In any other case, go forward and take the forearm balance. Repeatedly i like to put a block in between my palms so it simply keeps my hands from moving inward closer to every other, helping me preserve the correct alignment.That you would be able to at all times transfer closer to a wall if you’re practicing this posture. If you’re the wrong way up, keep respiratory. Actively squeeze your legs closer to each and every different and gently curb down into youngster’s pose for a breath. From youngster’s pose, press back into downward dealing with canine and we are going to transfer by means of that sequence on the left part. Step your left foot in between your hands, proper foot flat moving into Virabhadrasana A, warrior one. Be certain you’ve got a deep bend in that left leg. Your left hip is drawing again, your proper hip pulling forward, squaring off your hips to the front of the mat. Your hands are accelerated overhead, and your gaze is closer to your thumbs. Respiration here. Now transfer into Vira Bhadrasana B. Switch your feet in order that your entrance heel is lined up together with your again arch now, making definite that knee remains to be over the ankle.Sink slightly bit deeper into that entrance leg if that you would be able to, and reach strongly by means of each of your fingers. Interact these tricep muscle groups, have interaction your core. Straighten the legs, transfer into Utthita Trikonasana, grabbing the massive toe, a block or your shin. And switch your gaze up to your prime hand if that feels okay in your neck. Again, draw the bottom ribs forward, the highest ribs back, developing plenty of length to your spine. Your spine must be parallel to the ground here, reaching out by way of the crown of the top.Now putting your left foot about a foot in front of the pinkie toe side of your left foot, transfer into Ardha Chandrasana on the left aspect. Each legs, each muscle in your leg should be engaged. You must be lifting up through the quads, squeezing the inner thighs, urgent out by way of the heel, your left arms planted down on the bottom flat or position a block beneath it too if that helps you create size. Shrink your hands to the mat, transfer into standing break up. You could hold both arms on the ground or take your left hand to the again of your left shin and carry your nostril towards your leg.Minimize that prime leg and move into revolved Trikonasana, proper hand on the external of the left foot, twisting from the higher backbone. Draw the navel in and up, engage the muscular tissues of the pelvic ground. Your hands will have to be achieving in a robust line far from each and every different, similar to in warrior two. Create length with each inhale. Each exhale, twist a little bit deeper. Seem towards the ground, lengthen the stance and move into Utthita Parsvakonasana, side angle pose. You wanna create a relatively long, robust line right here from the heel of your correct foot the entire way through the fingers for your right hand, the entire manner via your part body. Press that left knee into the left arm and move into the twist, taking the proper arm across the left knee.Which you can preserve your palms at your coronary heart and minimize on your again knee, or transfer into the entire posture with the right arm increased all the way down to the external of the left foot and the left arm, extending up overhead with the pinky facing down. Breathe here on this deep twist, make certain you’re engaging your interior stomach muscle groups. And now it can be time for Pincha Mayurasana again. So clutch your block if you’d like or move to the wall. Planting your forearms down about shoulder-width aside, stroll your feet up in dolphin. And if you need, raise one leg off the bottom. And if that you could, lift both legs up, catching the steadiness.Your gaze must be in between your hands, observing to the mat. Have interaction your core, engage your glutes, squeeze your legs together, respiration deep. Maintaining here, and if you want, which you can keep in dolphin the entire time constructing the force. Gently decrease down and transfer into little one’s pose, Balasana. Come again to your regular breath. Press by means of your hands, tuck your toes and press again into downward facing dog. Hop to the highest of your mat, come up halfway and grasp your gigantic toes for Padangusthasana. Inhale, create length on your backbone. And exhale, fold ahead with that lengthy backbone. In case your hamstrings are tight, surely keep just a little little bit of a bend in the knees in an effort to have a pleasant, straight lengthened backbone. Inhale, come halfway up. And exhale, move into Padahastasana along with your arms beneath your ft, your toes gently urgent on the wrist crease. In case your legs are straight, that you can work on transferring the burden of your feet a little bit more into the toes. Inhale, take hold of your waist, come halfway up and stand all the approach up to Tadasana, mountain pose. Now raising your right foot up, seize your enormous toe or your knee, moving into Utthita Hasta Padangusthasana.Lengthen your correct leg out. You want your left leg and your spine to be straight as if you’re up against a wall. Now taking your right leg out to the right part, flip your gaze over the left shoulder if that you may. Convey it back to core. Now taking this rocket, sorry, fold ahead, convey your nostril to your knee. After which we’re gonna move into the rocket bonus. So you can take your left leg to the external of that correct foot, and twist open to the right aspect of your mat, taking the right arm at the back of you.Be certain you could have plenty of size on your spine. And exhale, liberate, relocating into the left facet. So both bring your knee up into your arms or snatch your big toe together with your left hand and prolong that leg out, maintaining plenty of size on your spine. Find a regular spot to leisure your eyes. It is going to aid you balance. Constant gaze. Now open your left leg out to the aspect of your mat and turn your gaze over your proper shoulder.Ensure you are attractive your stomach muscles, you’re attractive the muscle groups of your correct leg. Deliver that leg again to middle and simply attempt to get your knee to your nostril gently, and then come back as much as standing, taking your right hand to the external of the left foot. Twist up into the left part of your mat together with your left arm behind you. That you would be able to flip your gaze at the back of you if you are regular. Respiration right here, and unencumber, bringing your toes down. Taking your left foot behind, step back closer to the facet of your mat right into a extensive-legged stance with the outer edges of your ft parallel, moving into Prasarita sequence. Minimize your arms down right into a tripod position. Inhale, create length; and exhale, fold all of the approach forward so your head rests down on the ground. If you would like to right here, that you would be able to transfer into a tripod headstand if that sounds fun to you. Actively pressing down through the hands, elevate your feet off the bottom and deliver them up. After which slowly splitting your legs, cut down them go into reverse to the ground, or simply stand in Prasarita A. Inhale, press by way of the arms, come midway up, grasp your waist and stand all of the means up.Open your hands to a T, convey your fingers back to your waist and lessen the entire method down, preserving your arms to your waists, moving into Prasarita B. So here you wanna be certain that you are maintaining your shoulders, you’re drawing them up away from your ears so there isn’t a tension to your neck. Your shoulder blades will have to be secure, and you are drawing your elbows back and your fingers are drawing into your stomach, reminding you to interact that core muscle. Prolong your fingers again out to a T. Interlace your fingers in the back of you and move into Prasarita C. So your fingers are increased behind you here, lowering your head right down to the bottom.This can be a deep shoulder stretch, so just watch out. Every inhale, draw the arms a bit of bit faraway from the body. And each exhale, see if that you could lower them somewhat bit deeper. If your head’s now not touching the ground, I propose placing a block beneath so that you have that contact on the bottom. Inhale, come all the method up, deliver your arms to your waist. And exhale, fold the entire approach forward into Prasarita D, your first two fingers and thumb wrapped round your gigantic toe, your colossal toes. And exhale, fold all the method ahead. Ensure you might have the opposition between your fingers and your toes here. So you are urgent down by way of your toes, however you’re lifting up by means of your fingers.Your stomach is drawn strongly in and up, and your pelvic muscle tissues are engaged. Inhale, come halfway up. And then transfer either into center cut up straddle as if it is to your observe, or scale down right down to your knees into frog Mandukasana. If you are in frog, your knees and your ankles should be lined up, and your toes should be pointing outwards. That you could stay up for your forearms or slash down. In case you wanna play with the stretch a little bit, that you can shift your hips back, see if that feels a bit deeper. Simply be certain you take deep breaths right here. This posture will also be uncomfortable for definite, so simply take heed to your body and ensure you’re taking good care of it. Press up to your arms, turn towards the again of your mat with your left leg forward.We’re gonna move into Hanumanasana splits. That you would be able to simply take Ardha Hanumanasana, half splits. Or in order for you, transfer into the whole posture. You should use a block, like I do, beneath you if you’re not rather all of the means down. Create tons of size in your spine. And in case you are in full splits, that you may raise your arms overhead, taking a few breaths like this. Simply be smooth to your physique, and go ahead and exhale, fold over that entrance leg.Make certain you’re engaging all the muscle mass in that front left leg. Your quads will have to be strongly engaged. Now transfer over to the right aspect. Just take your time lowering into this posture. I had a instructor say that no enlightenment comes for those who reach the bottom in splits. It doesn’t matter if you happen to get there or not. It simply matters that you’re getting a excellent stretch. So once more, I prefer to flex the entrance correct foot and have interaction the quad muscle mass. Which you could carry the palms overhead if you want. After which exhale, fold over that entrance leg. Be certain you’re breathing deeply. Inhale, come again up and gently move out of splits. Coming into a seated pose, we’re gonna take Navasana, boat pose. So draw your knees into your chest to create size on your backbone, sitting up nice and tall. Prolong your legs out of your knees, and that you may both hold your knees bent right here along with your arms extended. Or that you would be able to begin to straighten out by way of the legs.Try to keep length in your backbone although. Now crossing at your shins, take a elevate off. Attempt to press down by way of the arms and elevate the whole lot up. Now move into boat pose again. It isn’t important if your knees are bent or straight so long as you preserve as much length within the backbone as feasible. Lifting via the chest, press via your hands, elevate the bum off the bottom. Attempt to maintain it even with the ft and transfer back into Navasana, boat pose once more. Breathe deeply here. Your legs probably shaking, that is k. Now cross at your legs, take a lift off. Curb backtrack, transfer into Navasana again. Respiration right here, your core should strongly be engaged. Press your hands down, elevate your bum off the ground. Exhale, minimize and transfer into Navasana. I suppose this possibly the last one. Strongly reach by way of your hands. If you happen to ought to, that you could maintain on in the back of your knees. Cross your shins, press through the palms, carry everything up and transfer through a Vinyasa. Take Chaturanga, inhale, upward going through. Then exhale, downward dealing with. Look ahead to the highest of your mat and hop the entire approach through to seated here.We’re gonna transfer into Upavistha Konasana, so move to the aspect of your mat, open up your legs about as broad because the mat and attain forward, retaining size in the backbone. Snatch the outer edges of your ft and fold forward. Be certain both of your quads are strongly engaged, your ft are flexed upwards and you’re urgent the legs actively down into the ground. Attain the crown of your head forward, growing lots of size by way of the backbone. Breathe deep within the stretch, inhale. Come halfway up. Now grab your block, we’re gonna take a carry off. For those who shouldn’t have blocks, that’s great. But take one, your hands around your correct leg and simply carry the whole thing off into a extensive legged carry off. If you wish to have, which you could move into Eka Pada Koundinyasanaeka here, after which come back by means of into the vast leg lift off and gently decrease down. We’re gonna take your correct arm alongside the right leg and move right into a aspect stretch along with your left arm overhead.Come again to core and take that carry off on the left part. So that you could put your blocks or your fingers around your left leg and carry up strongly off the ground. If you want to, bring that leg in between your fingers, move into Eka Pada Koundinyasana after which slowly carry it through and scale down all of the strategy to the bottom. Moving into that aspect stretch on the opposite aspect now, come again to your constant breath. A couple of extra breaths. Come back to core. And are available back to the highest of your mat from here, and move by means of a Vinyasa or come straight to down dog.From downward dealing with canine, look ahead and gently hop to the highest of your mat. We’re gonna take Pasasana. So moving into like a chair pose, you are gonna take your right arm in front of your left knee, and you are gonna wrap it over each your knees and try to interlace your arms in the back of your again. This is a rather deep posture, and repeatedly your heels would come off the bottom. So you can place anything underneath it. Turning towards the front of your mat, that you may transfer into facet crow from there in order for you, after which move via your Vinyasa, assembly again in a downward facing dog.Coming ahead again, we will take Pasasana on the opposite aspect. So this time, your left arm will probably be wrapping around the right leg, looking to bind at the back of you. You don’t want your hips resting for your shins. You wish to have them lifted somewhat up in order that your quads are strongly engaged. Your intention is to get your heels all the approach down. But if they are no longer, that is quality. Come again to the front of your mat and take part crow on the other side. Which you could relaxation your hip and your knee for your Chaturanga palms if you need, and lengthen the legs. And if you wanna are trying, that you may leap back into Chaturanga from there. Move into upward dealing with canine. Exhale, back into downward dealing with canine.That you would be able to press pause and try that transition a few times. It’s super enjoyable. Staring at ahead, you’re gonna hop to the highest of your mountain to seated, taking your right leg bent so that your heel is to the facet of you, moving into Krounchasana. So your left leg is gonna be accelerated up, your fingers wrapped around that foot, and you’re just attempting to draw it in the direction of you, retaining size within the backbone. Inhale, free up and move by means of, Chaturanga. Inhale, upward going through dog. After which exhale, downward facing canine. Taking that on the left part, you are going to have your left leg bent. You could take a seat on a block or a blanket if it’s uncomfortable on your left knee. Bringing your correct leg up, attempt to lengthen it as straight as you could. Which you can wrap your arms around the right foot and simply try to draw your nose, your shin. Inhale, create size.And exhale, liberate the posture, transfer by way of a Vinyasa. Inhale, upward going through canine. And exhale, downward going through canine. Gazing towards the top of your mat, shift ahead into plank. Slowly cut back down all of the means on to your stomach. We’re gonna take Salabhasana, locust pose. So pressing the tops of your fingers down together with your fingers dealing with up, lifting your legs and your chest off the ground, achieving via the crown of your head and reaching through the toes. Now taking your wrists beneath your elbows, the Chaturanga palms, maintaining the legs elevate into Salabhasana B. Now press by way of your palms into upward dealing with dog and transfer back into downward dealing with canine. Shift ahead into plank again. Slowly slash down all of the way to your stomach, moving into Dhanurasana, bow pose. Grasp the tops of your ft or your ankles, actively lifting up via the chest, lifting your legs off the bottom, urgent the feet into the hands.And we’re gonna roll over to the right side. So staying within the identical role and maintaining your head up off the ground, gazing towards the ceiling, you are rolled into a facet Dhanurasana. Come back to core, elevate again up strongly and roll over to the left part so your physique is within the identical function because it used to be upright but your head is watching upward, no longer resting on the bottom. Roll again to core, carry, preserve up. That is the place it counts. Hold here, slowly free up. Press into upward going through dog and transfer again into downward facing canine. Look forward and hop on to your knees on the prime of your mat. We’re gonna transfer into Ustrasana, camel pose. So right here, strongly press your hips forward, create length in the spine.That you can maintain your toes tucked if you would like, and reach your hands again to your heels, achieving up by means of your chest and let your head drop again into camel pose. Try to hold your hips urgent ahead. And then abruptly, come back up together with your head arising last. Simply take a child’s pose right here in case you have got to, just to relaxation your spine. We’re gonna move into Laghu Vajrasana, which is a deep again bend. So you can stick with camel, take camel once more or in order for you to maneuver into Laghu Vajrasana. I like to stack a block beneath my head when you consider that it doesn’t attain all the method down but. That you can stack a few blocks. In case you don’t need a block, that’s excellent. But you are gonna come again up to your knees.Your palms are gonna reach down toward your ankles together with your fingers on the external of your leg facing ahead. And then you definitely slowly cut back your head all the way right down to the ground. Really interact your stomach muscle mass here. It is a particularly deep bend. After which gently elevate your self again up. Transfer again into little one’s pose from right here. Move your blocks off the mat in the event you had them and bounce again into Chaturanga.Transfer by way of a Vinyasa and meet in downward facing canine. From right here, you’re gonna jump ahead. Bending the correct leg back again, we’re gonna transfer into Bharadvajasana. So if you can, take that left leg into half lotus or simply carry it to the inner thigh of the correct leg. Wrap the left arm behind, and if that you may, clutch the toes of the left foot, twisting open to the left side of the mat together with your proper arm underneath that left knee. This can be a fairly deep twist. Come again to center, unwind.Move via a Vinyasa and meet in downward facing canine. We’ll take that on the opposite part, so bounce by way of with the left leg bent behind you. Transfer into half of lotus with the correct leg if which you could, or just press the right foot into the within of the left leg. Wrap that right arm at the back of you, and either hold on to your hip or are trying to seize that proper foot, taking the left hand, twisting throughout beneath the proper knee. Try to turn your gaze over your correct shoulder, maintaining length within the spine. Every inhale, lengthen; every exhale, twist deeper. Turn your gaze forward, gently unwind. Transfer via Chaturanga. Inhale, upward going through canine. And exhale, downward going through canine. Elevate your right leg up, convey it through in between your palms relocating into pigeon pose, Eka Pada Kapotasana. Gently cut back down into this pigeon pose, but make sure that your left leg is straight behind you and that your hips are lovely squared off to the entrance of the mat.So you may have to draw the right hip back just a little bit. The extra parallel your proper leg is to the top of the mat, the deeper the stretch will likely be. Just be careful along with your knee here. If you want to, you can convey that left leg up and take a quad stretch right here. I like to flip the grip here after which press my foot down in the direction of my glute, turning my chest in the direction of the entrance of the mat.Which you could move into mermaid palms here when you like, hooking your left elbow on the left leg with your right arm overhead, clasping palms. Now swing that left leg ahead on high of your correct leg, relocating into Ardha Matsyendrasana, twisting right here. So in the full posture, your correct arm is multiplied straight, hooking on to the foot and your left arm is at the back of you, hooking on to the hip. Watching ahead, stacking the hips on top of each different, move into Gomukhasana, cow face pose. I prefer to flex my toes to neutralize the knee joint simply to look after them somewhat. Should you like, that you could position a block beneath your forehead too and fold ahead.Or else, simply keep seated up, anything feels excellent for your hips, respiratory deep in this stretch. Inhale, come the entire means again up. Uncross your legs, taking the left leg in the direction of the top of the mat, relocating into pigeon on the other aspect now. So your correct leg is expanded at the back of you, your left leg is bent. Ensure that correct leg is straight in the back of you and simply make sure the whole thing’s nonetheless lively here. Despite the fact that you are stretching and it appears like you are enjoyable, you still need your leg muscular tissues engaged, your core engaged. Which you could even flex that left foot to preserve the knee.Simply be very careful together with your left knee in this posture. In order for you to, which you can carry up the back right leg, grabbing it with the correct hand and stretching by means of the quad muscle. When you wanna flip your grip, you just turn your fingers underneath to the bottom of your foot so to flip your chest forward to the entrance of your mat and press the foot down even toward your glutes. If you wanna transfer into mermaid fingers, suppose free to on this side. Or should you wanna take full king pigeon, if that is on your observe, suppose free. Simply do something you did on the other side. Liberate that proper leg and swing it forward on top of the left leg.Draw that right leg into the chest, twist over to the proper, taking that left arm extended down alongside the leg, grabbing on to the arch of the right foot. And your proper arm is again behind you, grabbing on to the left hip. Turn your gaze over the right shoulder. Look forward and move into Gomukhasana with the opposite leg. So your right knee is stacked on top of the left knee. Sit up first-rate and tall. And if you wish to, suppose free to fold forward here, preserving a tender flex in each the toes. Draw your navel in and up. On this ahead fold, defend your slash again. A pair extra deep breaths here. Raise your head up, free up your legs and transfer via a Vinyasa or meet again into a downward dealing with dog, skipping the Vinyasa. Look ahead to the top of your mat, bounce by way of to seated and lie the entire way down on your back, moving into bridge pose. So carry your heels up toward your glutes. You need your ft about hip distance aside, the outer edges of your ft parallel.Strongly pressing down through the feet, lifting your hips up off the bottom, preserve your chin away from your chest. That you can press your hands on to the mat. Strongly lift the hips up and gently curb them backpedal. Take bridge once more or move into Urdhva Dhanurasana, upward going through bow pose. If you are in upward going through bow, fairly strongly lift the hips up, press down by way of the feet. Gently slash your head down and take your Urdhva Dhanurasana once more, or take bridge pose once more. Press via the fingers, attempt to raise your chest again towards the wall in the back of you. Gently slash down on to the crown of your head. Raise back up and to Urdhva Dhanurasana again. If your slash back hurts at all, that you can situation blocks underneath your ft to aid give your spine some further length. Slowly and gently slash down, being careful of your neck. That you may bring your knees into your chest, slowly rock part to facet, massaging the slash spine, releasing any tension there. From right here, if Chakrasana is in your observe, transfer via the backward somersault or simply roll forward and take your Vinyasa.Transfer by means of Chaturanga and meet in downward dealing with dog. Gaze toward the entrance of your mat, we’re gonna take Paschimottanasana, forward fold here. So take a quite smooth forward fold. Which you could maintain your knees bent. You’re just taking the counter pose from upward facing bow, bringing your spine back to a neutral function. After which when you’re capable, which you can take a Vinyasa or simply lie straight back down on to your again. Now we’re gonna transfer into Salamba Sarvangasana, shoulder stand. I don’t suggest this posture for every body if in case you have any disorders with your neck. Don’t take this today, just take your legs up the wall or place a block underneath your hips and extend your legs upward. Or else, if you’re relocating into shoulder stand, you need your your whole hand to be urgent for your diminish again.And you are lifting your legs straight up, fairly engaging your legs right here, actively lifting them up, retaining the chin faraway from the chest. And your gaze should be up closer to your toes. Be certain you don’t flip your neck, turn your head at the same time you are in this pose. Simply be very, very cautious with your neck. Slowly reduce your legs all the means down at the back of you into Halasana, bringing your hands down to the mat.That you can interlace them at the back of you in case your shoulders permit it, lifting the quads up faraway from the face actively, pressing by means of the toes, deep breaths, stomach in and up. Now scale back your knees around your ears. Gently press your knees towards your ears. Respiration deep here in Karnapidasana. When you’re equipped, you could bring your arms back to your cut back spine and to elevate the legs the entire way up, utilising all that core strength to carry your legs back straight up into shoulder stand. And now we’ll simply gently decrease down one vertebrae at a time, all the method go into reverse.Carry your feet collectively into Supta Baddha Konasana and transfer into Matsyasana, fish pose. So your forearms are urgent down, your fingers can also be preserving your hips and you’re on the crown of your head, quite achieving the chest up, actively lifting. That is the counter pose, releasing the neck, neutralizing the spine. If you wish to, that you can straighten the legs and the fingers into a forty five-measure perspective for Uttana Padasana. Nonetheless on the crown of the pinnacle or just stay in Matsyasana. Gently lower all the means down to your again. And again, that you could take Chakrasana right here or simply transfer via a Vinyasa and meet back in a downward dealing with dog. Gently diminish to your knees. We’re gonna take Sirsasana headstand right here. So transfer up subsequent to a wall or again, that you could simply work on Sirsasana right here without your ft ever leaving the bottom. So you need your elbows about shoulder distance apart, your fingers interlaced in the back of your head. To stroll your toes up, keeping the hips high, and that you would be able to stay right here the entire time. Or raise your ft off the ground, squeeze your legs together, attain by means of your toes.You handiest want slightly bit of weight to your head. So you are fairly, really urgent down via your forearms. It’s more like a forearm stand than a headstand. The identify’s a bit deceptive since you really do not need so much weight on your head. You wanna be urgent hard, so tough into your forearms that any one might come by using and slip a section of paper beneath your head and the mat.However just breathe here. If you want to, you can scale down your legs midway down, drawing your stomach in strongly into Ardha Sirsasana, pressing out via the heels. Your legs are engaged strongly. Hold a couple extra breaths. Bring your legs all the method again up into Sirsasana, straight legs. After which slowly minimize your legs back off to the mat. As sluggish as that you would be able to. Coming into a child’s pose, Balasana. I like to deliver my arms back behind me, conserving on to my feet and gently pressing my forehead into the mat. Helps release any anxiety that possibly in my neck. Come back to your regular breath. Now both press straight again into down dog or transfer by way of a Vinyasa. It is your alternative. If you are relocating via the Vinyasa, meet again in downward dog.Gaze forward to the top of your mat, bounce by way of to a seated role. Now right here, if you can move into full lotus, do so. Otherwise, take half of lotus or just have your ft crossed in front of you. If you’re in full lotus, you’re gonna attain your arms behind you and grasp opposite toes and then fold ahead into Baddha Padmasana. Otherwise, simply wrap your arms in the back of you, grabbing opposite elbows and gently minimize your head down.Elevate again up, we’re gonna take Utpluthih, lifting your hips off the bottom, still in lotus if you can. Or else, just elevate the whole lot off. Press, keep your head up, looking at up. In case your head’s down, it makes it heavier. And gently lessen down. You can move by way of one other Vinyasa, your ultimate Vinyasa if you want or just lie all of the way down on to your back.And when you transfer via the Vinyasa and you’re in downward dealing with dog, gaze ahead, soar by means of and lie all the means down into Shavasana, our final resting pose. A good-deserved Shavasana here. So we just let go of the observe now. Let go of your Ujjayi Pranayama. Release any tension in your face and your jaw and your shoulders, and just let your physique sink into the mat. Bring your breath back to your body. Create smooth actions, wiggle your fingers, wiggle your toes. Do some circles together with your ankles. Draw your palms overhead, take a stretch. Do anything feels good to get up your physique here. That you may draw your knees into your chest. Rock just a little facet to side and gently roll off to the aspect of your mat into a fetal role. Slowly and gently, press your self as much as a seated role. Meet on the prime of your mat in a at ease seated position. Carry your hands back to your heart, arms pressing together. Thanks so much for joining me today and working towards with me. (uplifting track) the sunshine in me honors the light in you.Namaste. Ensure you head over to Yoga Dose and investigate out my total physique exercise to project your strength and balance. Thank you so much for practicing with me, and i appear forward to having you practice with me again on the Yoga Dose channel. .