Feel Good Flow - Vinyasa Yoga on a Sailboat

Hello everyone! Today's yoga class is a little bit different because we're doing it on a sailboat. This class is called Feel Good Yoga Flow, and I'm really excited to do it with you. We could also call this class yoga in tight spaces because, hello, this is a tight space. But I think it's going to be really fun, and I think you're going to like it. So let's go ahead and get started. Hi, before we get started today, I'm Angelica. Please do subscribe, it really helps me out and it helps me to reach more people and spread feel-good and love. I do have a special going on right now on Sanskrit for yoga teachers. It does count as 10 hours of continuing education with Yoga Alliance, and at the end of this video I give you a promo code for 40% off, so definitely check that out. If you're looking to become a yoga teacher, I teach yoga online one-on-one with students for over a 10-week period where you get to learn all about how to masterfully create yoga classes and build your own clientele. If you already have your 200-hour, I also have a 300-hour where for 15 weeks we go over building you a workshop right repertoire, helping you build your YouTube channel, helping you build an in-person studio if that's what you'd like to do. And you get to choose between Yin Yoga, Acro Yoga, Ashtanga, prenatal. There's a lot of different types of yoga in there. I'd love to talk with you more about it. Go ahead and click the link in the description below if you want to get to know more. Both courses are Yoga Alliance registered, and I have been teaching yoga since 2005 and practicing yoga since 1985. I know, I I look like I'm really young. No, I'm just kidding. I'm just kidding. Anyhow, I'll see you in the class. Don't forget to subscribe, and thank you so much for watching. Coming to the top of your mat, spread your toes wide as you ground down through the earth. In this case, through the boat on the water. Spread your fingertips wide and press your palms together, and just take a moment to close your eyes and breathe here in and out through the nose, letting yourself become centered in the space. Our breath really allows us to connect to our yoga practice and dedicate this time. We're going to dedicate this practice to ourselves and to our body. We're just going to do a quick 30-minute flow, and that will be enough time to reset ourselves and let us feel really good. And it all starts with the breath. Then from here, inhale, reaching your arms up and folding forward. Now you might not be able to touch the ground yet without bending your knees, which is totally fine. Inhale, look up and lengthen. Exhale, fold. Plant your hands, step back into a high plank position looking forward. Drop the knees, point the toes back, and slowly lower down to the ground. Press the palms into the ground as you inhale up to a cobra pose. And exhale, curl under the toes, coming into your downward facing dog. So it's our first downward dog of the day, and maybe we just want to do a little bit of pedaling to just wake up the legs. When you're ready, you're going to go ahead and just walk your feet forward to your hands. Inhale, look up and lengthen the spine. Exhale. And fold. Inhaling, arms reach up, as long as you don't touch the ceiling, and exhaling, hands to the heart center. Good. We'll do another Surya Namaskar A. Inhale, reaching the arms up. Exhale, folding forward. Inhale, looking up. Exhale, plant your hands, step back as you look forward. Maybe drop your knees as you slowly lower down. This time we'll inhale to an urdhva mukha svanasana, upward facing dog. Curl under the toes, exhale to a downward facing dog. From your downward facing dog, walk your feet forward to your hands. Inhale, look up and lengthen. Exhale and fold. Inhale, arms reach to the sky as high as you can without touching the top of your boat. Hands to your heart center. Inhale, last time reach up. Exhale and fold forward. Inhale, look up and lengthen. Exhale, plant your hands. Look forward as you step back, drop the knees as you lower. You can come into your cobra or to your upward facing dog and curl under the toes, downward facing dog. Breathing deep here, in and out through the nose. Looking forward, step, hop, or float your feet to your hands. Inhale, look up and lengthen. Exhale and fold. Inhale, arms reach to the sky. Exhale, hands to the heart center. Okay, we're going to move into Surya Namaskar B. Bend the knees. Inhale, arms up, Utkatasana. Exhale, fold forward. Inhale, look up and lengthen, Ardha Uttanasana. Exhale, plant your hands, step back as you look forward, dropping your knees, coming down. Inhale to your Cobra or your Up Dog. Exhale to your Down Dog. From here, you're gonna bring your right foot Foot forward in between your hands. Turn your back foot and inhale your arms up into a Virabhadrasana 1. Great job. Exhaling, both hands down. Step back to a high plank. Maybe drop your knees. Lower down. Inhale, urdhva. Exhale, adho. All right, left foot forward, right foot turns. Inhaling up, woo, to your Warrior 1. Exhaling, both hands come down, step back. We'll move through the vinyasa together. Y'all feeling good yet? It's fun to do yoga on the boat while it's moving. We'll just take a few breaths here, and then looking forward, step, hop, or float your feet to your hands. Inhale, look up and lengthen. Exhale and fold, bending your knees. Utkatasana, chair pose. And then come to standing, hands at your heart center. From here, you could just step back as we're going to come into a high lunge position. Or if you wanna move through a vinyasa with me, 'cause you really wanna feel good, then let's inhale, reach your arms up, exhale and fold. Fold forward. Inhale, look up and lengthen. Exhale, plant your hands, step back, look forward. Maybe drop the knees as you lower. Inhale to a cobra or up dog. Exhale, downward dog. Right foot comes forward, left foot stays in a lunge position. Now from here, bring your hands onto your hips. If it feels good for you, to stay up high like this, please do. If you want to, you can drop the back knee down for a little bit more stability. Whatever feels good to you. From here, we're going to go ahead and just bring our arms up into like a cactus position, opening at the chest and breathing here in and out through the nose. Maybe really start to feel your shoulder blades pinching together. Make sure that your fingertips are nice and wide as you breathe here.

Good.

And maybe bring it in and exhale. Moving through that. And feeling the challenging of balancing, even if you're not on a moving boat. Good. And then we'll bring both hands down to the ground, and you could just switch sides, or you could step back and move through your vinyasa with me. Whatever feels good to you. And we're going to go ahead and bring that left foot forward now, coming into the runner's lunge on the left side. If it feels good, leave your knee up. If you want to, you can put your knee on the ground, and then we'll come up into our cactus arms.

Good.

A boat came by and made this boat wave, which made it harder to do the poses. Good. All right, moving our arms in and out, pinching those shoulder blades, really opening up in our heart chakra so that we feel really great. Good job. And when you're ready, bring both hands down, step back, and either come into a child's pose, come into a down dog, or lower and move through your vinyasa. The choice is yours on how you'd like to feel good. And we'll just take a couple breaths here to all meet. All right, from here, coming into a high plank position, drop the knees down and just sit back into a hero's pose. We're gonna do a couple of backbends here that I really love to do called Ustrasana. It means camel pose. So coming up onto your knees, bringing your hands onto your hips, we want to to do— if you feel like your knees need a little more cushion, you can roll your mat over a few times. We want to really push the hips forward, and we're drawing our elbows toward each other so that we're really pulling those shoulder blades together in your back, pressing your hips forward. And now here's the most important part. I want you to think of elongating the front body, so right here at the sternum. Really elongating that versus a backbend. Because do it and you'll feel the difference. It feels so amazing to elongate and do a front body stretch, which ends up giving you a backbend but without the crunching in the lumbar spine. Good. And just breathe here. If it feels good, I like to stay with my hands on my hip. Gives me a little bit more stability, and it lets me to really focus on that upper thoracic spine. But for some of you, you might want to grab onto your ankles. Just make sure that you're working in your upper back and not in the low back.

Good.

Then we'll go ahead and come back down, sitting onto your ankles, closing your eyes, and bringing your palms onto your knees. Just take a moment here to meditate and let that prana life force energy move through your body. Nice. Now we're going to come up and do that pose again. So really think about your alignment here so that you can think about really getting in deep into the body, into the posture, in such a way that we really open up right behind the breastbone. Okay, coming up onto your knees, bring your hands onto your hips, press your hips forward as you start, start to draw your elbows towards towards each other. You'll feel the shoulder blades want to come together. Then lift through the sternum. Let your neck come long and maybe let the head come back as you press your hips forward. Do what feels good to you. If there's any cues that I give that you don't feel comfortable with, don't do them. Do what feels good. Breathing deep here, in and out the knees. And when you're ready, coming back down for another rest, sitting onto your ankles, hands onto your knees, and closing your eyes. One last backbend, coming back up, really feeling good. We're opening the heart chakra today and really focusing on that feeling of expanse and abundance and feeling good. I'm feeling really good because I'm here on this boat. Like, who wouldn't feel great being on a 40-foot catamaran in the middle of the Hudson River? Okay, maybe that last part not so much, but the rest of it, like, this is The cool boat. Bringing your hands onto your hips, pressing your hips forward. Let your elbows come toward each other as your chest opens. Breathing deep here, in and out through the nose. And then coming down, we're going to come into a child's pose for our last relaxation here. And let yourself just release. It feels really good to open up those tight muscles around the chest. That's where we hold all of our upset about the world, and really letting that go allows us to feel good. That's what this practice is all about, just feeling good and flowing, moving through the body. And maybe here you'll just walk your hands up, bring your left arm underneath as you twist. Be interesting to see how I do this on the other side. Oh, really nice.

Open in the back there.

Go ahead and slowly bring it back up to center, and we'll twist to the other side. Hopefully you have a little bit more space than I do. Oh, we can make it work. You can always make your yoga practice work no matter where you are, even if you have to modify it. There's always a way to feel good. And then back to center. All right, we're going to do a forward fold, so let's just bring our Left hips over to the side. Come over onto your bum. Let your toes point back towards you as the backs of your legs press into the ground. Inhaling, reach your arms up to the sky. Exhaling, bring your hands to the heart center. Just for a moment here, let's close our eyes and think about how wonderful and amazing it is that we got to come to this practice together today. How grateful you are that you've made it this far in your practice and that you are dedicating this time to yourself, and how good it feels to do something just for you. Inhale, reach your arms up to the sky. Exhale and fold forward. Bring your hands onto your toes if that feels feels good. If not, you can just bring your hands onto your legs. Really what we want to feel is a stretch all along the hamstrings, all along the back of the legs, and along the low back. So if you're not folding really far, don't feel bad. Just fold to where it feels comfortable. From here, we're going to go ahead and slowly roll our way up. I'm going to move a little bit to the side just because it'll make it easier with this here. We're going to leave the right leg straight, we're going to bend the left leg. Creating an L-shape with our legs. Inhale, reaching up. Exhale, folding, maybe twisting a little bit to fold over the right leg. And we'll just breathe here as we feel that and allow ourselves to come deeper into the stretch with each exhale. So not coming out of it, but just coming deeper, really feeling that on the hamstrings. Strings and the low back. When you're ready, slowly coming up, we're going to do an easy twist. So we'll leave that right leg straight, bring the left leg over the right leg. If it feels good, you can take your right leg and bring it under, bringing your right heel towards your left bum cheek. Inhale, lengthen the spine, reach your left arm up, and then exhale, bring your left hand behind you. You want to stay onto your fingertips as you lengthen and twist, pulling that right leg towards you. The left leg— we're pulling the left leg towards you. The right leg is on the ground. You know what I mean? Breathing deep here, in and out through the nose. Maybe beginning to look behind you. And we'll go ahead and detwist and release. Now this is a quick practice because it is only 30 minutes. Usually I would practice for an hour and 15 to an hour and 30. Your left leg is going to be straight now and your right leg is going to bend, but we want this practice to be accessible to anything that you might be doing. So you can just throw in a quick practice and feel good whenever you need it. Inhale, reach arms up to the sky. Exhale, fold over the left leg. We're going to do a little bit of a twist as we fold. You're doing great. Just come into the pose where it feels good to you, not pressing any further. Going what works for you, not what works for me, not what works for anyone else, just for you. Go ahead and slowly come up. Remember that your yoga practice is really about you getting to know your body and you getting to know what feels good inside of your body and having a relationship with your own body. All right, we're going to bring the right leg over the left leg. You can take the left leg and bend it under if it feels good, or you could leave it straight. Inhale, reach your right arm to the sky. Exhale, right hand comes behind you, staying onto your fingertips as you pull the right leg towards you. Breathing deep in and out through the nose. I'm so grateful that you're here today. Thank you for practicing with me. It's really great when we get to do yoga together. I absolutely love this. I love that we practice yoga together. I love teaching people how to become yoga teachers online. I love teaching you yoga online. It's so amazing. If you're interested in becoming a yoga teacher, make sure that you check out the link below because I do work with people one-on-one. I don't do groups. You're supposed to be looking behind you. I'm just looking at you. But I love to work with people one-on-one because it helps me to get you to where you really want to be as a yoga teacher. Not where everyone else in the group wants to be, but what are your individual goals?

Good.

Then we'll go ahead and detwist the other side. That felt really great. Awesome. Okay, from here we're going to do some of our finishing poses and then go into Shavasana, the most important pose of the day. So rolling forward, coming onto your hands and knees, and then from here coming to your side and just finding your way to lying on your back and hugging your knees into your chest. Maybe you let your hair clippy go and just rolling around a little bit, giving yourself a nice back massage. We're going to bring the left leg down. Right foot is going to just cross the left thigh there, and you're going to bring your right hand through your legs, left hand to the outside, and just hug your knee toward yourself. You should feel this in your right thigh here. Right in the hip. It's a nice hip stretch. Some people call this the dead pigeon, so it's like an upside-down pigeon pose, which really helps you to feel good. Our second chakra is right there. It helps to release the emotions that we're holding on to, any tightness in our body. Go ahead and really slowly switch sides, hugging that leg in, breathing deep here in and out through the nose. Now we're feeling it on the left side. And when you're ready, letting both legs come down. Letting your arms come to your sides for our final resting pose, Shavasana. Take a deep inhale and exhale it out.

Good.

Just let your body melt into the mat. If any thoughts come into your mind, acknowledge them and release them. Just letting ourselves melt here, in this case on the fluidity of the water, feeling feeling it rocking back and forth. But if you're on land, just feeling the grounding into the earth. When you're ready, begin to wiggle your toes and your fingers, reaching your arms overhead, getting a really nice stretch, stretching all the way from your fingertips to your toe tips. Good job. Bending your knees and rolling over onto your right side into a fetal position. Using your right and your left hand to press your way up, coming into an easy seated pose. Awesome, you did great! I'm so glad that you came to practice today. Thank you so much for doing yoga with me. If you would like to become a yoga teacher or you're already a yoga teacher and you need some continuing education, there are lots of links and resources in the description for you. And I'm also running a special right now on Sanskrit for yoga teachers. There is a discount promo in the link below for 40% off on that. That counts as 10 hours of continuing education. So if you made it to the end of the video, you got a little bit of special. Bring your hands to the heart center, lengthen through the spine. Take a deep inhale.

Om.

The light within me honors the divine and beautiful light within each and every one of you. Thank you so much for coming to class today. You did awesome. I feel feel good. I hope you feel good. Thank you, friends. Thank you so much. I appreciate you. Have a wonderful day, and I'll see you in the next class. Do not forget to subscribe.