Inner Glow

Welcome to Outdoor Yoga Flows on Yoga Anytime. Today we're going to move through a rhythmic, energizing flow with some sun salutations and standing balancing shapes to help how to warm and awaken the whole body. So let's start standing. Join me, spread your toes nice and wide and as you're ready, inhale just reach your right arm up and feel you can press down through your right foot and find a nice side stretch. Inhale back up and inhale stretch the left arm up, press through your left foot, reach up through your left arm, inhale back up one more time, inhale the right arm reaches, back up, inhale the left arm reaches, inhale back up. Join me at the top of your mat as you're ready. We'll inhale reach both arms up towards the sky, exhale sweep the arms down, interlace your fingers. As you inhale lift the heart open the chest. As you exhale bend your knees nice easy forward fold releasing the head, spread the toes and stretch the arms up out and over. Feel how you can lift the shoulders up towards the sky. One more inhale wherever you are exhale release the arms, soften through your knees, chin into your chest nice and easy rolling up through your spine. Feeling your heart, your shoulders, your face taking a few moments here to pause and feel yourself arrive in your practice. Coming into our tadasana mountain pose join the hands together at the heart connecting with your unique ocean breath. And as you are ready on an inhale sweep your arms up and on the exhale soft bend through your knees forward fold nice and easy releasing your head. Inhale half arch find some lift and length in your spine exhale bend your knees ground your hands step back into your down dog nice and easy and pedal off your feet walk it off. As you are ready inhale forward into your plank pause here feel your strength reach back through the heels forward through the heart lower the knees nice and slow lower with your inhale cobra kick back through the feet lift the chest exhale lead with the heart lower tuck your toes press up downward dog few breaths here. As you're ready bend the knees walk the feet forward and as you arrive inhale slide the hands up the legs half arch exhale bend the knees forward fold ground as you inhale sweep your arms up towards the sky exhale hands together at the heart taking a moment to pause connect in one more round like that as you are ready inhale arms sweep up exhale forward fold release let go inhale half arch to lengthen exhale bend the knees step back and down dog again pause here and as you are ready inhale forward into your plank exhale lower inhale to cobra press through the palms gentle lift through the heart exhale lower tuck the toes press up down dog few breaths here. As you're ready bend the knees and step the feet forward inhale slide the hands up the shins again exhale bend the knees forward fold ground through the feet inhale sweep your arms up gather lengthen and exhale hands together again pause and notice you're feeling the warmth the beat of your heart maybe even the sound of the ocean moving through you. Together let's play with the variation of surya namaskar b starting with chair pose utkatasana as you're ready let's inhale sweep the arms up to the sky exhale bend the knees and hinge sit back into your chair strong through your legs inhale take a breath and chair utkatasana exhale forward bend release the head inhale to lengthen half arch exhale bend the knees let's find plank pause and plank here firm plank lower all the way down in preparation for locus salabasana forehead on the floor sweep your arms down alongside the body and with your inhale rise up draw the back body in towards the spine reach through your fingers and toes it feels so good long through the neck exhale lower hands underneath you draw the elbows in press up and find your downward facing dog few breaths here as you are ready inhale reach your right leg up to the sky and then exhale knee to nose hover shoulders over the wrist inhale reach your right leg up to the sky exhale knee to nose step it through for warrior one pivot out onto the outer edge of your back foot and inhale rise up into your warrior one few breaths here feel like you can draw the right lung back draw the tail bone under and feel that beautiful lift through the back of your heart from here press into the ball of your right foot straighten your right leg interlace your fingers behind the back and then bend the front knee again you might stay right here lifting the chest the heart or exhale into devotional warrior bringing that right shoulder on the inside of the right leg and feel how you can really hug that right knee in ground through the back leg as you are ready stay low and strong in the legs inhale back up sweep your arms up and exhale release spin onto the ball of your back foot for a nice long pyramid stretch easy in the neck bend your front knee step back down dog inhale into your plank as you are ready exhale lower for locust salabhasana forward on the floor sweep the arms back inhale lift the chest open stretch strengthen exhale lower duck the toes press up down dog a few breaths here in between sides as you're ready inhale stretch your left leg up exhale knee to nose hover shoulders over your wrists inhale left leg reaches back up exhale knee to nose step it through warrior one ground for the back foot and inhale rise up strong legs tailbone draws under feel that fluid spine breathing straightening the front leg interlace the fingers maybe the opposite knuckle on top and then bend the knee stay right here open the chest or exhale into devotional bringing your left shoulder on the inside of your left leg saw through the back of the neck really hug that left hip in left knee in stay low and strong in your legs as you inhale come back into the shape of devotional inhale arms reach exhale release spin onto the ball the back foot nice long pyramid stretch breathing into the back of the left leg bend your front knee step back downward bump as you're ready inhale forward into your plank exhale lower for locust inhale as you're ready lift the chest lift the legs lift the arms spread the toes the fingers draw the back body into the spine and exhale lower hands underneath you elbows draw in tuck your toes press up downward dog beautiful work how are you feeling what are you noticing few breaths here take your time bend your knees walk your feet forward as you arrive inhale half arch lift lengthen exhale bend setting up for your chair pose spread the toes bend the knees sit down into your chair and inhale sweep your arms up fluid spine feel the support of your legs the ease on the neck inhale exhale press through your feet stretch your arms up to the sky and exhale release again pause and notice how you feel that flow of energy and life moving through you you moving through a few variations of lunges as you're ready let's inhale sweep the arms up together and exhale nice and easy forward bend release inhale again half arch lift and lengthen your spine this time exhale bend the knees and just step your right foot back left knee bends how to cooling things down reach back through the right heel forward through the heart as you lower the back right knee and you might pat it inhale sweep your arms up to the sky low crescent lunge feel the breath feel the air little side stretch ground your left hand as you reach the right arm out and over kind of opening out through the right side body diaphragm long hip flexor so as inhale come on back up and then draw your hips back extend through your front legs nice and easy split here little arda hanumanasana slow bend the knee lift the back knee and step back into your down dog from down dog inhale forward into plank and exhale lower inhale to cobra or maybe it's an upward dog and exhale back downward dog as you're ready inhale reach your right leg up to the sky exhale need a nose step it through for your lunge wiggle back through the ball of your left foot lower the left knee and as you're ready inhale sweep your arms up low crescent lunge few breaths here lengthening you can find some ease within the effort side stretch over to your right ground the right fingers and stretch your left arm up out and over breathing into the left side body so nice inhale left arm comes back up and then draw the hips back extend through your front right leg half split action take your time bend the front knee lift the back knee up and step the back foot forward to meet the front inhale half arch to lift exhale bend the knees to fold bend the knees ground for your feet inhale sweep your arms up again take your time and exhale hands together at the heart a few moments second side inhale arms sweep up exhale forward fold hold inhale find your rhythm as you lengthen exhale bend the knee step the left foot back right knee bends lower the back left knee again inhale sweep your arms up this time arms might reach or you might bend the elbows bring the hands behind the head as you lift and open the chest head resting in the back of the hands hands nice inhale arms reach exhale release let's twist it out tuck the back toes ground through your left hand inhale sweep your right arm up to the sky feel you can reach back as you lengthen forward and twist find a place where your neck feels really good good release that right hand down and step back downward back inhale into your plank exhale lower inhale to cobra or upward dog and exhale back downward dog take your time on an inhale sweep your left leg up to the sky exhale knee to nose step it through for your lunge wiggle back through your right foot back right knee lowers inhale arms sweep up feel how you can ground a bit lengthen you might stay here bend the elbows back of the head resting in the hands opening the lungs the chest the heart and breathing as you're ready arms reach up exhale release draw the hips back extend through that front leg again to a sing it out bend the front left knee tuck the back toes lift the back knee ground that right hand and sweep your left arm up twisting lunge easy in the neck inhale exhale release rock and roll and step the back foot forward to meet the left lift once you arrive inhale to lift exhale to fold bend the knees ground through your feet and inhale sweep your arms up and exhale hands together at the heart pause and notice you feeling that inner movement and flow i'm certainly breaking a sweat all right let's play with a little balancing here so you might work near a wall or a chair take a few moments to feel feel your beautiful feet feel your legs feel your pelvis all right as you're ready shift your weight into your left foot left leg left hip and from here you might begin to draw the right knee into the chest as you lift the heart now you might stay here and open that right knee out to the right or you might play with reaching the fingers around the big toe and begin to open your right leg out grounding lifting breathing wobbling maybe even smiling back to center how'd that go hands on the hips and lower nice effort shake it out let it go exhale second side as you're ready bring your awareness down into the sole of that right foot right leg and hip feel your ability to ground and then feel that lift and buoyancy and inner support and on this side you might hug the right the left knee into your chest as you lift you might open it out you might play with grabbing the big toe with the peace fingers extending maybe opening breathing and finding a spot to focus on coming back to center and lowering nice work and it's all about the process join me at the top of your mat and we'll continue to flow together feeling your feet feeling your hands at the heart feeling the breath and on your inhale sweep your arms out exhale forward fold release inhale half arch to lengthen exhale let's meet in downward dog nice and easy step it back few breaths in your down dog as you are ready inhale lift your right leg up bend the knee and open your hip again easy in the neck stretch your right leg up to the sky inhale exhale right elbow right knee right elbow hover inhale right leg lifts exhale knee to nose step it through for your warrior two ground through your legs inhale sweep the left arm up here we are in our warrior two few moments to pause inhale reverse and then press through the ball of your right foot as you straighten the right leg reach the arm up in preparation for triangle pose you might toe heal that back foot in as you reach and lengthen either right hand finds a block shin ankle let's sweep that left arm in front of the face and over in a few circles down overhead and open feel your ability to turn from the center and then pause and reach now you might stay right here you might bring that left hand onto the hip bend the knee and maybe play with arna chandras in a half moon bringing the back foot in lowering the right fingers down and inhale sweep that left leg up maybe the left arm reaches strong through the back leg breathing bend the front knee gracefully back into your warrior two how did that transition go take a moment to pause from your warrior two inhale reverse and then exhale cartwheel the hands down spin onto the ball the back foot hands on the inside of that front right leg moving into lizard toe heal that front foot nice and wide lean a little bit side to side and begin to soften and settle into this stretch you might stay on the hands you might lower onto the forearms you might play with bringing your right hand onto your right leg and beginning to twist inhale to lengthen and exhale to twist you might even play here with bending your back left knee and reaching back with the right hand opening take your time releasing you're welcome to stay longer or toe heal that front foot back into the midline shape of the lunge tuck your back toes lift your back leg we're going to walk it through the center a few moments here in the center and then shift to the back of your mat left foot forward right foot back shape of the lunge step back down dog from down dog inhale into your plank exhale lower inhale to cobra or up dog exhale downward dog as you are ready inhale lift the left leg up bend the knee open the hip left leg reaches inhale exhale left elbow left knee hover inhale left leg reaches exhale step it through for your warrior to ground through your back leg sweep the right arm up into your warrior a few moments here to pause and then roll reverse slide the back hand down inhale left arm reaches press through the ball of your left foot for your reverse triangle and then take this into your reach as you lengthen and lengthen left hand finds the shin the ankle from here you might sweep that right arm over and a few times circle it down overhead open and then eventually you might pause and extend stay here or bend the left knee bring the back foot in bring the left fingertips down lift the right leg up for half moon artichandrasana maybe reach that top arm up really feel the energy through your back leg strength through your standing hip breathing bend the front knee as you're ready graceful touch down back into your warrior two and reverse and then cartwheel the hands down spin onto the ball the back foot for lizard toe heel your front foot wide sinking in might lean a little bit side to side breathing and softening the jaw you might stay right here you might bring your left hand onto your leg inhale to lengthen and exhale to twist you would feel good you might play with lifting your right back knee up reaching back with the left hand kicking back as you open the chest breathing so slow release take your time toe heel that front left foot back into the midline draw the hips back for a moment extend tuck the back toes lift the back knee we'll come back through the center inhale to lengthen and then over to the front of the mat right foot forward left foot back and step back downward facing dog last vinyasa here inhale into your plank exhale lower inhale to cover or up dog exhale down dog breathing from down dog lower the knees ah let's take a few rounds of cat cow inhale to arch exhale to round inhale lift the heart exhale curl in round maybe drawing the hips back because you breathe into the back body a couple more rounds at your own pace fluid spine you might feel nice to circle the hips the ribs the shoulder blades eventually maybe softening back into your child's pose take your time as you are ready kind of roll up find a few shoulder rolls with all that wrist work create little fists and then we're just gonna flick salt water and let the wrist go and flick soften the jaw and face i love this little therapeutic wrist release nice and let's find our way to the earth roll onto your back i'll meet you there nice okay let's interlace the fingers behind the head for some abdominals as you're ready we're gonna draw the right knee to the left elbow the left elbow right knee well inhale and then exhale left elbow right knee and release inhale right elbow left knee and release inhale exhale left elbow right knee lower inhale exhale right elbow left knee let's do one more round on each side inhale exhale to lift inhale exhale you might stay with this you might join me in the bicycles we'll go left elbow right knee right elbow left knee left elbow right knee right elbow left knee a few more on your own at your own pace breathing and nice and slow release pause setting up for bridge as you are ready find your feet spread your toes heels in line with your sitting bones allow for an inhale exhale press through your feet curl up and lift you might stay here or begin to bring your shoulders underneath you you'll be finding that familiar interlace lengthening the front body you feeling the support of your legs buoyancy in the lungs you might stay right here if you feel stable you might pray with bringing your hands underneath your sacrum and letting your sacrum rest in the support of your hands feel how you can draw your elbows towards each other in a supported bridge you might stay here you might play with lifting your right knee into the chest and extending your right leg up without collapsing through your shoulders bend the right knee ground the foot if that felt good other side left knee into the chest stretch the left leg up stretch through the ball the foot bend the knee ground the foot stretch both arms up to the sky lift the heels and roll your spine down upper back mid low back and pause beautiful you might find one more round of bridge you might join me in setting up for wheel or vedanyarasana bringing the hands behind you drawing the elbows towards each other inhale exhale begin to lift releasing through the neck press through the hands open through the chest relaxing through the buttocks easy through the heart breathe in here inhale take your time if you're in wheel chin into the chest bend the elbows nice and slow lowering down ah beautiful work from here you might bring the soles of the feet together knees wide and pause hands on the belly nice take your time stretching your arms feet nice and wide for windshield wipers nice and fluid through your hips your spine your head might rock away from your knees nice letting the knees fall to the right stretching for your left arm inhale back up to center knees to the left stretching for your right arm back up to center hugging the knees into your chest you might take a moment to curl and lift and lowering down from here easing into your final relaxation shavasana taking your time there's any last little movements listening to your body and eventually releasing shavasana and shavasana allowing the weight of your bones to drop and just consciously resting in the space you've created for your practice and feeling the support beneath you you are welcome to stay and rest in shavasana as long as you'd like that's the beauty of home practice even when you feel ready to transition making your time to roll to your side and gradually making your way up towards the seat joining the hands together at the heart just allow for an inhale and exhale soft bow forward and in and thank you so much for your presence and your practice namaste