SPEAKER: This is Yoga
For Your Heart.
These strikes enhance circulation
and assist improve your power.
Come over to your mat,
and sit in your heels.
Take your arms and simply put
your arms in your coronary heart.
Just ship an intention
of therapeutic to your coronary heart.
Just stepping the fitting leg
ahead, bent knee right into a Low
Lunge.
Left leg again.
Knees on the bottom.
You can keep right here
with fingertips on the bottom
or raise the fingertips
to the sky.
Moving into an extended leg,
straighten the fitting leg, bowing
over towards the knee.
Bend the knee.
Plant the left hand
on the ground.
Lift the fitting arm to the sky.
We’re going to do that three
instances.
So come again to your Low Lunge.
Hands up, if you would like.
Breathing by.
Lengthening the fitting leg.
You’re actually stretching
the hamstrings there.
Coming into the Twist,
left hand on the bottom.
Right arm to the sky.
Opening up
the intercostal muscular tissues
alongside the ribs.
Coming proper again to the middle.
Breathing deeply.
These poses assist to deliver extra
oxygen into the bloodstream.
One extra into the twist.
Left hand on the bottom.
Right arm to the sky.
Stepping again.
We’re going to do that
on the opposite facet.
Left leg by.
Right leg lengthy.
Easy on the knee.
Either staying Low Lunge,
arms on the ground,
or attain the arms
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.
Lift arms.
When the arms are overhead,
you’re gently energizing
the center.
And as soon as extra into the Runners
Lunge.
Moving into the Twist,
proper hand to the ground.
Left arm to the sky.
Back to middle.
You try this 3 times
on either side.
Stepping again, take the legs
again right into a Down Dog Pose.
Take a deep breath
into the middle of the center.
Lift the tailbone.
Take the fitting leg to the sky,
3-Legged Dog.
Bend the knee.
Open up by the hip.
And flex the fitting foot.
Straighten the leg.
Start to deliver it by step.
Step the fitting foot
to the bottom.
Bending the knee.
Easy.
Ground that again heel
into Warrior 2 Pose.
Your arms are parallel
to the legs.
Just gaze out
over the fitting fingertips.
And then 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.
One extra arms overhead.
Back to Warrior 2.
Take your arms to the ground.
Move right into a High Twist.
Left hand to the ground.
Right arm to the sky.
Stepping again to Down Dog.
Open by the shoulders.
Left leg to the sky,
3-Legged Dog.
Bending the knee.
Open up the left hip.
As you straighten the leg,
simply slide it by.
Move into Warrior 2.
Strong legs.
Strong coronary heart.
Lift up straightening
the entrance leg.
You can 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.
Move into the Twist.
Right hand to the ground.
Left arm unfurls to the sky.
Look at your entrance toe.
Step again.
Easy into Down Dog.
Lengthening the again
of the legs.
Grounding the fingers
into the mat.
Stepping the fitting leg ahead.
Arms consistent with the legs.
Straightening the entrance leg.
Start to maneuver into Triangle
Pose.
Right hand goes wherever
on the fitting leg.
You can put it in your thigh,
or proper by the knee,
or you may transfer the arm longer
down towards the toes.
Left arm to the sky.
Strong legs.
Long backbone.
Reach up by the torso.
Just step the again leg
in a bit bit.
Turn the hips ahead.
Left arm to the sky.
Right hand on the fitting hip.
And take the left hand
over for Reverse Triangle.
You can have the hand
on the thigh, or on the knee,
beneath the knee, anyplace that is
snug for you.
You wish to preserve the backbone lengthy.
Focus on the breath.
Step again to the entrance
of the mat.
Stepping your proper leg again.
We’ll do the Triangle
on the opposite facet.
Lengthening the left leg.
The left arm comes out wherever
on the left leg.
Right arm to the sky.
Anchor your self
with that again leg,
sturdy and regular.
Step the fitting leg ahead.
Square your hips off.
Right arm to the sky.
Left arm on the hip.
Just take the fitting hand,
planting it on the fitting leg
wherever because the left hand goes
to the sky.
You’re getting a deep Twist
right here.
It’s mentioned to be soothing
to the spinal nerves
of the physique.
Step again to the entrance
of your mat.
And then open up
for a wide-legged stance.
Arms out consistent with the legs.
Hands on the hips as you
fold the torso
by that triangle
within the legs.
Place your arms on the ground.
Right arm on the ground.
Left arm to the sky.
Wide-Legged Twist.
If your hand does not attain
the ground, you may as well put
a pillow or a block there.
Left hand to the ground.
Right arm to the sky.
You may also preserve the left hand
on the leg, in case your hand does not
attain the ground.
Clasp your arms behind you.
We’re squeezing the shoulders
right here, bringing your shoulder
heads collectively.
You may also field your elbows,
if this pose is simply too
troublesome for you.
Just give a superb squeeze
to the shoulders,
opening up the entrance
of the chest,
the muscular tissues alongside the entrance
of the chest, and the center.
And sluggish and examine, take
the arms to the waist,
and simply gently come up
by the torso.
Turn your toes again to the entrance
of the mat.
Step again into Mountain Pose.
Put your arms to the center,
and simply take a squat.
Take a squat to the bottom.
Heels might be on the mat or off.
Find a seat.
Left leg lengthy.
Bend your proper knee.
Reach out
towards that entrance foot.
Reaching out to the left foot.
The goal right here is Knee to Nose.
You can put your arms
across the foot.
You can put your arms
on the ground, or on the leg.
Just actually calm down.
Relaxing the again, the spinal
nerves.
Relaxing the center.
As you lengthen the hamstrings,
you are stress-free the shoulders.
Move into the opposite facet,
as you bend the knee, left knee.
Just get your seat oriented.
Lengthen that proper leg.
Flex the foot as you attain
towards the foot.
Hands wherever.
Really calm down the higher physique.
As you calm down, you may go deeper
into the pose.
Stay for 3 to 5 breaths.
And we’re taking this cushion.
You can use any sort of cushion.
This is a yoga bolster.
You may also 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 toes flop out to Fish
Pose.
This is Supported Fish.
So you are getting a backbend.
If you need a bit additional enhance
for the center, you may put arms
overhead.
Box 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 extra space
in the entire space of the entrance
of the chest.
That space that we frequently compress
after we’re seated.
So you are actually opening up
that coronary heart space right here in the present day.
And if you would like to attempt Fish
with none cushion,
you are able to do it this manner, the place
you really sit on the again
of your wrists,
palms on the bottom.
Legs are simply stretched out.
Flop your toes out, after which
roll up onto your elbows.
Most of the burden
is on the elbows.
Just frivolously contact the highest
of the top to the mat.
This is a extra superior stretch
for the muscular tissues alongside the entrance
of the physique.
You can see the neck.
Lengthening the neck very straightforward.
When you first come out,
first put the neck and head
on the ground.
Then launch the arms
and shoulders.
You can finish this sequence
by placing arms on the center,
sending some like to your coronary heart.
Arms by your facet.
Take a relaxation.
Make positive you permit your self
a while to relaxation.
3 to five minutes within the Resting
Pose.
