Welcome to the beautiful island of Turks and Caicos
We are here today on a gorgeous beach with the yoga class that will help you take your practice to the next level
This practice day will be a fusion of ashtanga yoga. That's meant to heat up your entire body
Mixed with deep releasing yoga asanas to help relieve any tension and stiffness out of your muscles and joints
This practice will contain a few advanced yoga postures
So if you feel it's beyond your level at any point
Simply modify the pose or come back to it at another time when you're more comfortable
Just remember to be patient and acceptant of where you are today and know that with dedication
You will be able to take your yoga practice further and further
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So with that says think you're ready to begin grab your mat and let's get started
All right friends, we're gonna begin today standing at the top of your mat go ahead and just roll the shoulders back a few times
Standing with your feet together
let's take another deep breath and now reaching both arms all the way up towards the sky and
Then exhale slowly
Release your hands to your heart
And then from here
Let's go ahead and take the arms behind your back
Interlace the fingers as you extend the elbows allow the chest and the heart to open all the way up towards the sky
Just taking a moment here
Really letting go of any tension along the frontal area of your body
Releasing any tension out of the shoulders and
Then slowly bending the knees as you come forward into your standing forward fold
We're gonna keep the knees bent here to make sure we're not straining the hamstrings too fast
With your fingers interlaced allow the hands to fall as close to the ground as possible really allowing the shoulders to release here
Deep breath in exhale
Out
And then begin to walk it out on the spot bending one unit, I'm extending the other leg
Getting deeper into the hamstrings now while at the same time still allowing the shoulders to release
By letting those arms fall forward towards the front of your mat good
Walk it out
just side to side with the knees and
Then slowly from here extending both knees and going a little bit deeper into that standing forward fold
You can go ahead and release the arms all the way down. I
Just take a deep breath in
And as you exhale slowly rolling yourself up to standing wonderful job
Let's begin with our Surya Namaskar be reaching the arms up to the sky and exhale hands to heart
Inhale, let's go ahead and come into chair pose as you reach the arms up to the sky
exhale
Release the hands down forward fold inhale halfway, exhale hop or step back into chaturanga
inhale upward facing dog and exhale
downward facing dog
Let those heels sink to the floor on your next inhalation reach the left leg up and step forward between your two hands
Opening the back foot warrior one inhale reach up
Hold exhale release step back into plank or right into your chaturanga inhale upward facing dog exhale
Downward facing dog on
your next inhalation the other leg steps forward between your two hands back foot opens warrior one on the other side and
Exhale release the hands step back into your plank chaturanga inhale upward facing dog exhale
Downward facing dog
From here. Let's just hold here a little bit longer really allowing yourself to go deeper into your downward facing dog
allowing that sternum to fall towards the floor
deep breath knee
On your exhalation you're going to bend both knees and hop forward between your two hands to the top of your mat
Exhale come forward from here inhale halfway, exhale fold
Inhale coming up into your chair
boot-cut asana and
Exhale releasing into your semistate - let's do that again
inhale chair position reach up exhale
Forward fold inhale halfway
Exhale hop or step back into chaturanga
inhale upward facing dog exhale
Take it back into your downward facing dog
Inhale stepping forward with your right foot reach both arms up to the sky warrior one
Inhale exhale release the hands step back into plank or let that leg hover chaturanga
upward facing dog inhale exhale
Downward facing dog. Let's go right to the other side left foot steps forward warrior one reach the arms up exhale
Bring the hands down step back chaturanga. Dandasana
Inhale upward facing dog breathing deeply here
Exhale take it back into your downward facing dog. Now. Let's hold that downward dog a little bit longer here
Allowing that sternum to fall towards the floor and then once you're ready hop forward halfway up
exhale forward fold
inhale, utkatasana chair posture
Exhale release hands to your heart. Let's do that again. Keep that body moving chair position inhale exhale
Release forward fold inhale halfway, exhale hop back into your chaturanga
Inhale upward facing dog. Hold it there and
exhale push it back into your downward facing dog, beautiful and
From here stepping forward with your left leg reaching the arms up to the sky warrior one
Inhale deep breath in and exhale release the hands back stepping back chaturanga
upward-facing dog on your inhale
Exhale downward facing dog and from here. Let's go ahead and take the other leg forward step between your two hands
opening into your warrior one inhale and
Exhale release the hands step back plank chaturanga inhale upward facing dog exhale
Downward facing dog
let's hold this downward dog a little bit longer here get those heels closer to the floor your sternum to the mat and
Then hopping forward between your two hands inhale halfway
exhale forward fold
inhale, utkatasana chair posture reach the arms up and
exhale
Standing into your some std from here. Let's take a deep breath in now reach both arms up allow the chest to open
Deeper and then release yourself into your forward fold
Halfway up from here jumping into your plank right into a push up and then shot orongo. Dandasana
opening into your upward facing dog
Hold for a moment and then exhale downward facing dog beautiful from here reaching your right leg up to the sky
Bending the knee and what you're gonna do from here is just bring the knee to the chest
Hold it there and then extend it all the way out and then step between your two hands inhale reach the arms up exhale
Hands down release the foot back into a one-legged pipe then step forward again
Reach the arms up
hands down
One legged plank. Keep going just like the stepping forward between your two hands then opening the body into your high lunge
Bring it down
step back
step forward
high lunge
Hands down step back into your one-legged plank and in chaturanga upward facing dog inhale and
Exhale downward facing dog, beautiful take an inhale
On your exhalation gonna round through the spine into plank position and then bring the other knee into the chest
Extend it all the way out step between your two hands reach the arms up hands down
one legged plank step between your two hands high lunge
arms down like
Keep going step forward arms up
Release the hands extend the leg back a few more times
Reach the arms up
Release the hands down
one legged plank and then take your chaturanga the bob word facing dog opening through the chest and
Exhale downward facing dog. Wonderful
Good just take a little bit of connect with your breath inhale exhale
Great job
One more deep breath theme in this downward-facing dog really feel that stretch
And then once you're ready left leg reaches up
You're gonna step between your two hands and then open the back foot and then cartwheeling the arms into our warrior two
Good just finding that Center pulling the navel into the spine
And then releasing one hand all the way down to the floor into your extended side angle
Creating that nice beautiful line through the tops of your fingertips all the way down to the heel
Really lengthening through the side of the body. You're letting go of any tension you may feel
Breathing deeply staying present and connected with your breath
Another inhale deep breath in exhale
Now if this is within your practice go ahead and bind take the top arm behind your back the other on the through
Connect the fingers and then open yourself up into your find
If a bind is not within your practice today you can begin by just trying to bend the top arm first
And then over time as you gain more flexibility in the shoulders, you'll be able to bend the other arm
Good just breathing deeply again continuing to open through the side of the body air
Continue to stay here or to take it up one more level try and extend that bottom knee
once both of your legs extended just hold and breathe a
Wonderful stretch to release tension. Not only through the side of your body, but also through the growing muscle through the inner thigh
Good just keep breathing. Keep focusing on the inhalation and the exhalation. We're almost done
deep breath in exhale
Slowly bending the front knee
releasing the bind
Reaching back into extended side angle and then extending the front leg as you bring the arm around
arms reaching up to the sky
Your feet are open now take the arms behind your back
Interlace the fingers deep breath in and as you exhale take your wide legged forward fold
But as your body releases down your arm come forward. So not only are we targeting the hamstrings here
We're also getting deeper into the shoulders
Your goal is to get that forehead to the mat and your hands over to the floor as well
No matter where you are in this posture just breathe feeling the wonderful benefits of this particular asana
Just letting go deeper and deeper into this posture with each exhalation allowing yourself to let go
Wonderful, let's slowly come on up now
Releasing the arms reach both arms up to the sky and now opening the other foot to the front of your mat and taking your
Warrior two on the other side deep breath in and then exhale
Releasing your hand all the way down to the mat as the top arm reaches towards the front of your mat
extended side angle
Looking up towards the skies. You really feel that nice opening through the entire side of your body
deep breath in exhale
Out
Just focus on the breath
And truly begin to feel any tension and that area of your body melting out of you
Continue to stay there or if it's within your practice go ahead and by
Bending the top arm and the other arm underneath and then connecting both fingers together
Bridge is free
Inhale and exhale
Now if you like to go even further and this is quite advanced you can extend that bottom meat and
Really? So both knees are straight
You're staying in your bind in the arms if this is too challenging for you today. No worries
Just continue to stay in your bind or extended side angle. Whatever feels good for you
Just breathing deeply
Feeling those muscles letting go the side of your body and your hips and your inner thighs
Wonderful, let's release back into our bind extended side angle reaching the arm forward and then up into your warrior two
Turning the foot forward and then turning the other foot to the front of your mat stepping right to the front inhale
Let's reach the arms up exhale
forward fold
inhale halfway
Exhale hop right into your chaturanga
upward facing dog on your inhale and
Exhale take a back into your downward facing dog
wonderful job inhale and exhale
Inhale exhale
round through into plank position
And then from here come on over to your elbows. We're going to take our dolphin planks
So what you're gonna do is lift the hips up and then as you exhale come right into plank
inhale up
and on your exhale come low with the body and the chest so working not just through the core but also through the shoulders and
To bring it all the way up exhale get low with the belly in the chest while maintaining the plank position form
Good reach it up exhale
plank
inhale lift up exhale
Up life and this is a great warm-up
Exercise for the next posture we're about to do which is going to be your elbow stand. We're also known as your pincha mayurasana
Good keep going a few more times and flank
Come on up into your dolphin now from here, let's begin to walk your feet closer towards your elbows
Your hands are the same distance apart as your elbows now. Kick one leg up
and
What we're going to do here is first
Practice the momentum of coming up to our elbows so you can just stay here and try to kick your bottom foot off the floor
and just do that a couple times or if you're comfortable come right up into your
Elbow stand and this is also posture you can practice against the wall. So if you need to you can pause the video
Come against the wall get on your elbows and just practice a few times coming up with both feet
Finding your balance if you are comfortable with this asana
Follow me and let's hold it here
If you'd like to come out and come back and that's also another variation you can practice just do whatever feels good for your body
Here and breathe and find your Center find your balance on your elbows
Wonderful now when you're ready to release come on down with one foot at a time and
Then drop down to your knees and release yourself into your Child's Pose giving your body a quick little break
Now this posture is quite advanced so it does take a lot of time and a lot of practice to master it
So try adding this particular posture into your daily yoga practice. We're just finding the time every day
To spend five to 10 minutes on learning how to get that balance and that momentum on top of your elbows
Alright, let's take one more deep breath in in your child's pose
Good long exhalation out just allow your body to release over top of those knees and
Slowly come on up into your all fours position
Tuck your toes underneath and then releasing into your downward facing dog
deep breath in
and
On your exhale hop between your two hands
landing right over into your boat posture now feet in front of you arms in front of you deep breath in
Finding that strength through the core and then releasing yourself all the way down
head onto the mat
pulling the knees into the chest just for another breath here and
Then extending the legs all the way out and we're going to move into our next posture our plow position. So flex those feet
Extend the legs you can give those hamstrings a little stretch
And then as you exhale begin to bring those feet up and over your head
You can interlace the fingers and just keep those elbows
Extended or you can keep the elbows pinned and keep your hands supporting your lower back
Whichever version you're taking just breathing here
Breathe and let go really feel that release through the back
Beat are together toes are tucked under
Breathing deeply here
if
Your hands are on the mat with your fingers interlaced. See if you can bring the palms of your hands together as well
So not only the fingers touching but also the palms of your hands are touching each other
Your elbows are extended your knees are extended
Another deep breath in
As you exhale now we're gonna open the legs and see if you can bring the knees all the way down to the floor now
Some of you may be able to come all the way down and some of you may have your knees slightly hovering above the floor
Wherever you are, just breathe feel that deep release through the spine
Your legs are open your knees are releasing slowly to the floor
Your arms are extended
fingers interlace and
Together
Great job not to release we're going to bring the feet together
Release the hands and begin to take your spine down one vertebra at a time
As soon as the spine is on the floor continue to release the legs all the way down to your mat
Flexing your feet and taking our final asana our fish pose
So what you're gonna do first just bend the elbows and bring the palms of your hands flat on the floor and underneath your sit
Bones from here. You're simply gonna lift the chest all the way up and
Balance and rest the top of your head on the floor
So really focusing on opening through that upper back
This is a wonderful counter posture to the previous position that we did your feet are flexed
And you're really opening through the heart center
Open and breathe
Inhale and
Exhale
The pinky fingers are touching and the hands are directly underneath your glutes
Almost like you're sitting on top of your hands
Wonderful another deep breath and really open up through the chest through your heart center
Your fallen as you exhale release the head down first
Release the body and then take the hands out from underneath you
Opening your feet and releasing into our final posture our shavasana
Allowing your feet to gently open out to the side the palms of your hands are facing up to the sky
Giving your body this opportunity to completely let go to surrender to the mat and
Simply be one with your breath
Letting go of any tension in the shoulders
Allowing your face to be completely neutral
Just simply feeling your breath in out
Allowing your legs to feel heavy
Your arms heavy by your side completely letting go of your entire physical body
You did an incredible job today
Pushing your body through different postures more advanced more difficult postures
So it's important to give your body at this moment
completely relaxed
Let go allow the muscles to settle your heart to settle
your breath to settle
Inhale
and exhale
Let's take another deep breath in
When you ready begin to wiggle your toes and your fingers first
Telling your body that it's time to wake up reaching the arms up over your head
giving yourself one big stretch
then once you're ready rolling over to one side into your fetal position and
Then coming up to your seated position on your mat
With your feet crossed in front of you
Sitting up nice and tall just resting the hands on the knees and give yourself this opportunity right now
Close your eyes and just go inward for a second
Good and once you're ready keeping your eyes closed reach the arms up to the sky just hold those arms up
Filling your body with that wonderful beautiful energy
Moms come together
And then bring the hands over to your third-eye chakra
Allowing that energy to release through your body and then bring your hands over to your heart center
Taking this opportunity right now to thank yourself your amazing practice today
Thank you so much for joining us in beautiful Turks and Caicos. I send you love and light your way
namaste
Thanks so much for watching
If you enjoyed this video, don't forget to do it a thumbs up and of course subscribe to our channel for more videos like this
Thanks again, and we'll see you soon
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