Balance your Chakras with this Hand Balancing focused Hatha Yoga Flow | Yoga For Beginners 2024 |

Let's get started. So welcome to this morning's hatha yoga flow. I'm very excited. Hatha is a very moon-based yoga. It focuses on really centering the power energy in your body. Yeah, it's going to be an intermediate flow, so a little bit. Challenging. However, I know you guys can do it, and, uh, I'm very excited for this flow. One little thing, I am sporting a Soul Food Fitness outfit that I have designed myself. This is a Soul Food Fitness crop top, which I love very much. You can get on my store, so just head to the description in the bio and you can purchase this crop top for females or males. Whatever your style is, as well as I am wearing my amazing oh chakra collection yoga sets that I am going to be sporting during this flow that I'm quite excited about. All right, let's begin. Ready for the best poses. Oh yeah, I hope you join the flow there, Rocky. I would really like it if people were really doing the classes and liking them and, and all that great stuff, you know. It's all about being healthy, strong. All right, awesome. Let's connect to our bodies and our minds and our souls. It's time to nurture, nurture, nurture.

Come to a child's pose. Separate your knees wide. Bring your big toes together to touch and sink your hips back and down.

Oh yeah.

Reach your arms overhead and relax your forehead onto the mat. Just begin to arrive. Let your inhales pull down all the way to the base of your ribs, and as you exhale, push it out your nose. Lengthen each inhale and each exhale, and then take a deep breath in and a deep breath out. And a deep breath in and a deep breath out. And one more inhale, fill up, and exhale out your nose. Child's pose, prayer hands with your arms outstretched.

Inhale.

Inhale. Flip your palms up to the sky. Feel free to stay here, or as you exhale, bend the elbows and bring your thumbs to rest on your upper back. Take a few breaths here. Reach your arms long out in front of you once more. Slowly walk your hands to the right side. Maybe stack your left hand on top of the right. Keep your hips rooted down and breathe into your left side body. Walk the hands back to center. Then walk your hands over to the left. Take a few breaths here. Feel the opening in your right side body.

Come back to center.

Make your way up to tabletop. Hip circles. Slowly circle the hips in one direction. Now circle the hips in the opposite direction. Return to tabletop. Calf stretch. Inhale, right leg long, toes on the mat. Exhale, press the right heel back.

Nothing would have changed, no better reason. I was in your face, I saw you going. Nothing would have changed, no better reasoning. I was in your face, I saw you going. Nothing would have changed, no better reason. I was in your face, I saw you going.

Exhale, right knee to the mat, tabletop. Calf stretch.

Inhale.

Left leg extends back, toes on the mat. Exhale, press the left heel back. Exhale, left knee back to the mat, tabletop. Tuck toes, take a deep breath in here. Exhale, lift hips up and back, downward facing dog.

That was in your face, I saw you going. Nothing would have changed, no better reason. That was in your face, I saw you going. Nothing would have changed, no better reasoning.

Inhale, plank. Keep the core engaged, hips high. Side plank. Shift the weight into the left hand and take the heels to the left. Inhale as you sweep the right arm high. Find a tree. Take your right foot to the inner thigh or calf. Breathe out. Exhale, down dog. Right hand down, right leg down, hips up and back. Inhale, plank. Tippy-toe the back feet. Stay for the exhale. Side plank. Weight comes into the right hand. Inhale, Left fingers reach high. Maybe find a tree shape. Draw the left foot to your right inner thigh or calf.

Exhale here.

Exhale down dog. Left hand. Hand and leg come back to the mat. Send your hips up and back. Inhale, right leg up and back, 3-Legged Dog. Keep the toes pointing down. Exhale, pull your right knee to your right tricep and gaze forward. Wide Lunge. Step your right foot down and open your chest. Inhale, Cow Lunge. Take a slight bend to your back knee. Reach the head high and let the hips drop. And exhale, cat lunge. Start to round through the spine and straighten the front leg a little or a lot. Bend your knee. Inhale, cow. And exhale, cat lunge. Tilt your tailbone high.

Inhale, cow.

Exhale, come back to wide lunge. Push down through your palms and stretch your right leg up and back. 3-legged dog. Exhale, pull your right knee to your right elbow. Inhale, 3-legged dog. Exhale, knee to nose. Push down to pull the knee up away from the floor. Inhale, right leg back up. Exhale, low lunge. Step the foot forward, keep the back leg engaged, straighten the back knee. Crescent half angel. Lower your back knee down and inhale, sweep your arms overhead. Then exhale, draw your elbows wide as you turn your heart tall. Low lunge, hands to the mat, breath out. Easy twist, inhale, peel your right arm towards the sky. Feel the heart turn towards the side. And exhale, release the hand to a low lunge. Push through your hands and inhale. Exhale, step the foot back, downward facing dog. Inhale, left leg to sky. 3-Legged Dog. Keep the left hip aiming down. Exhale, draw your left knee to your left tricep and push through your hands. Wide Lunge. Place your left foot to the outside edge of your left hand. Inhale, Cow Lunge. Reach your heart high and let your hips drop. And exhale, Cat Lunge. Curl your spine, And start to lengthen your front leg. Then inhale back to the cow lunge. And exhale, cat lunge. Lengthen and bow. Inhale, cow. Exhale, back to wide lunge. Press through your palms and sweep your left leg up and back for 3-legged dog. Exhale, left knee to left tricep. Inhale, left leg back to sky. Exhale, knee to nose. Tap your nose to your kneecap. Inhale, left leg back up. Exhale, low lunge. Step your foot between your palms. Crescent half angel. Lower your back knee down and inhale, sweep your arms up to the sky. Then exhale, draw your elbows wide and lift your chest to the sky. Low lunge. Exhale, Bring the hands back to the mat. Easy twist, peel the left arm up to the sky. Let the heart twist open. Exhale, low lunge. Lower the left hand down. Engage your core.

Inhale.

Exhale, step back, downward facing dog. Inhale, plank, shift forward. Exhale, lower down to your belly. Forearm plank, walk your hands forward, then inhale, lift your hips up. Forearm side plank. Let your feet fall to the left side and inhale, reach your right arm up to the sky. One more breath in. Push down to send the hips higher. Release to forearm plank. Right forearm comes back down. Forearm side plank, second side. Left arm reaches up. Feet fall to the right, hips stack. Breathe in here. One more breath in, hips high. Release, left forearm to mat. Exhale, lower the chest back to the mat. Tuck your toes, flex the quads to lift the knees off the ground. Inhale. Exhale, back to down dog. Push back up. Slowly walk your feet to your hands. Inhale, halfway lift. Press your hands into your quads, shins, or the floor. Exhale, left foot back, low lunge. Crescent lunge. Set the back knee down and inhale, sweep the arms up overhead. Keep the low back long and exhale, find one-legged king. Left hand reaches back for the left heel. Low lunge, rise up. All the way until hands frame your front foot. Back toes tuck, back knee lifts. Peel your right hand to the sky, find easy twist. Big breath in. Lower your back knee down and reach for your back foot with your right hand for corkscrew pose. Release the foot. Find low lunge. Let your hands frame your front foot. Raise the back knee. Lower your back knee down and lengthen your front leg for half Hanuman.

Breath out.

Inhale.

You can stay here or full Hanuman. Stretch your right leg forward, work your left leg back, and lift your chest.

My glutes are so tight right now. Release.

Plant your palms, bend deeply into your right knee, and come back to low lunge. Pyramid pose. Step the back foot up a bit, shorten your stance. Straighten the front leg as you reach the crown forward. Half lift.

Inhale.

Exhale, fold down over the front leg. Deep hamstring stretch.

Revolved Pyramid.

Inhale, lift halfway up, long spine. Exhale to twist, left hand to the mat, maybe right arm reaches to the sky. Exhale, low lunge. Bring your right hand down and slide your left foot back. Warrior 1.

Warrior 1.

Spin the back heel down to 45 degrees. Press into the outer edge of your back foot and inhale to rise up. Reach the arms toward the sky in high prayer. Exhale, interlace your hands behind your back for Devotional Warrior. Lift the heart, roll the shoulders back. Big breath in. Exhale, dive forward. Inhale, reach interlaced hands up and over.

Back to Warrior 1.

Inhale and rise up, hands in prayer overhead. High lunge. Lift your heel up. Inhale. Revolved lunge. Exhale as you bring your hands to heart center. Lengthen through the spine, and without moving your legs, inhale as you start to rotate your chest to the right.

Exhale.

Lean forward as you exhale and hook the left elbow outside the right knee. Inhale, stay in the twist. Just take your gaze toward the front foot and prepare for a revolved chair. Exhale, hips low, step the back foot to meet the front. Side Crow. Place your hands off to the right, send your hips high, look forward, and lift your feet up off the ground. Exhale, Forward Fold. Bring your feet down, walk your hands in front of your legs, and release your torso. Inhale and lift halfway up. Exhale and step your right foot back to a low lunge. Press and merge. Place the back knee down and inhale, sweep arms long overhead. Exhale, one-legged cannon, right hand reaches for the back foot. Low lunge, rise up, hands frame the front foot, come onto the ball of your back foot. Back foot, back knee up. Easy twist, peel the left arm up to the sky, let the heart twist open. Corkscrew pose, lower your back knee down and capture your back foot with your left hand.

Low lunge.

Release the back foot down, unwind, and let your hands frame your front foot. Tuck your back toes under and lift your back knee. Half Hanuman. Exhale, back knee lowers. Send your hips back as you lengthen your front leg.

You're not the person I thought you were.

Stay here or full Hanuman. Slide your left leg forward, work your right leg back, and open your chest.

Release.

Let your hands find the mat. Bend deeply into your left knee. Come back to low lunge. Pyramid pose. Step the back foot closer to step up for the fold. With hips square, straighten the front leg and halfway lift the torso forward.

Inhale. Exhale, bow down over the front knee. Inhale.

Exhale, bow down over the front knee. Feel a deep stretch in the front hamstring.

Keep going.

Revolved pyramid. First, lift halfway up.

Inhale.

Exhale, right hand to mat, left hand to sky.

Ooh, I'm running to you. Anymore. Ooh, I'm running to you.

Low lunge. As you breathe out, bring the left hand down to the mat. Frame your front foot with your hands and step the right foot back a bit. Warrior 1. Peel the back heel down Foot to 45 degrees. Inhale, press down through the feet and rise up. Stretch your arms to the sky. Devotional Warrior. Interlace hands behind you as you exhale. Then roll the shoulders back, lift the chest.

Big inhale.

Exhale.

Devotional Warrior. I asked my brother, brother, help me!

Gently release your bind and find Tadasana, Tree Pose. Shift the weight into the right foot and connect the left foot with your right ankle, calf, or inner thigh. Inhale as you bring the hands together at the heart. Figure four chair. Bring hands to heart. Cross your left ankle over your right thigh. Inhale here. Exhale, sink back and down. Start to lower your chest towards your shin for flying pigeon. Root your hands onto the mat, dig your left toes around your right tricep, bend your elbows, and push your chest forward. Maybe pick up your right toes, maybe extend your right leg back.

You don't run it now.

Exhale, draw your right knee in, set your right foot down, and come back to figure 4 chair. Warrior 3, left knee to chest, stand up tall.

Inhale.

Exhale, Exhale, sweep the left leg back and up and wing the arms back for Warrior 3 Airplane.

Standing Split.

Exhale, Hands to the mat, back leg high. Exhale, forward fold, left foot down. Separate your feet wide for a malasana squat. Hips sink low, hands at prayer. Then bind over your left knee, swoop your left arm around and in front of your left shin, reach your right arm up and back behind you, and clasp your hands behind you.

Turn-takings.

Birds of Paradise, left side. Bind under your left leg. Stand tall. Pull your left leg up and extend your left leg long.

Birds of Paradise, left side.

Release your leg down for Tadasana. Second side, Tree Pose. Right foot to left inner thigh or shin. Figure 4 chair pose. Cross your right ankle over your left thigh, hands at heart. Take an inhale here. Exhale, draw hands to heart center and sink the hips back and down, bending deeply into the left knee as you Lower. Flying pigeon, second side. Bring your hands down to the mat. Curl your right toes around your left tricep and start to go forward. Maybe pick up the left toes, maybe fly your left leg back. Exhale, pull your left knee in. Set your left foot down and come back to figure 4 chair. Warrior 3, right knee to chest. Stand up. Breath in. Exhale, right leg goes back long. Arms wing back.

Arms wing back.

Stand your split. Exhale the hands down, back leg to the sky. Exhale, forward fold. Place the right foot down next to the left. Find Hatha Hastasana. Slide your entire palms under your feet. Inhale, lengthen the heart forward. Exhale, bow over the legs. Stay here for several rounds of breath. Using the biceps to draw the torso closer to the legs. Release your hands. Inhale, slowly roll up to stand. As you breathe out, relax the shoulder blades back and down. Let the palms turn forward to Dandasana. Urdhva Hastasana. Inhale as you reach your arms tall, softening the shoulders down your back. Soften your knees and spill forward.

Chair pose.

Bend your knees and inhale. Reach your arms overhead.

Keep the arms tall.

Come up to the balls of your feet. Heels lift. And exhale. Exhale, open the knees wide and sit low. Find Crow Pose. Bring your hands down, settle your knees behind your triceps, look forward, tilt forward, and lift the feet off the mat.

Ahhhhh.

Exhale, forward fold, feet down to the mat. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Inhale, Urdhva Hastasana, stretch fingertips to sky. Exhale and swan dive forward. Inhale, halfway lift up. Exhale, plant your palms and step back to downward facing dog. Find an easy seat. Boat Pose. Place the soles of your feet on the mat and extend your arms out long in front of you. Keep the spine long, engage the core, lean back, and float your feet off the mat. As you inhale, straighten your legs so your body comes to a V-shape. Exhale, half boat. Curl over your pelvis and bring your low back to the mat. Hover your shoulders just above the mat and hover your legs above the mat. Feel the shake in your core. Rolling half boat. Raise the arms overhead and begin to roll over to the right side without using your hands or your feet to To get there, keep the arms and legs lifted off the mat as you balance on the right side of the body.

Come back to Half boat.

Keep your shoulders, head, and legs lifted off the ground as you roll back to center. Reach your fingertips toward your toes. Rolling half boat, second side. Slowly roll over to your left side, raising your arms alongside your ears. Keep the arms and legs hovering off of the mat as you balance on the left side of the Back to half bows. Keep the shoulders, head, and legs hovering as you lift. Roll back to center. Inhale, rise to boat and come up to easy seat. Inhale, boat pose. Engage the core and lean back. Exhale back to half boat. As you inhale, sweep the arms out overhead, stretch them long by your ears. Keep your arms and legs extended and just release everything. Coming down to the mat, reach through your fingertips and toes and enjoy some deep, restful breaths here.

Inhale back up to boat pose. Let your core bring you up.

Reach your arms towards your toes. Reverse tabletop. Plant your feet down, walk your hands behind you, and inhale as you lift your hips off the ground. Lower the hips Exhale. Plant the hands in front of you and step back to plank pose, then lower all the way down. Locust pose. Hug your belly in, firm your tailbone down, and inhale, lift your chest. And exhale, release.

There's so much left to lose.

Full frog. Bend your knees, pull your heels toward your glutes, and grab for the outer feet with your hands. Ground your hips down into the mat and then start to draw your heels to the outside edges of your hips. You should feel a deep stretch in your quads and hip flexors. You can stay here, continuing to work your feet closer down toward the mat, or you can rotate your hands so the fingers aim forward and drape down over the tops of your feet. Bend the elbows, slide the elbows towards each other, and maybe start to lift your chest off the ground.

Side!

This will add a chest and shoulder stretch to your frog pose.

If you could only see what I see, recklessly running from the demons your heart holds, covered in scars that they leave. Time is never wasted on you.

Exhale, gently release both feet and come down onto your belly. Bow pose. Bend your knees and reach back with your hands. Hands and grab your outer feet. Wiggle your knees towards each other so that the inner thighs are parallel and press your hips into the mat. Then inhale, kick into your hands, and lift your chest off the ground. Exhale, release all the way to the mat. Round 2, boat pose. Capture your feet. You can kick and lift up. Big breath in. Exhale, let everything come to the mat. Place your hands under your shoulders and press back to child's pose.

Oh yeah.

Roll up and make your way onto your back, soles of the feet flat to the mat. Extend both legs to the sky for plow pose. Start to lift your hips up and your whole back up and let your feet land on the floor behind you. Soften your knees.

Breathe.

You can bend your knees if your hamstrings are restricted, and maybe walk your hands to your low back to prop yourself up on your triceps. Slowly lower your back onto the mat. Point your knees at the sky and plant your feet down. Fish Pose. Extend your legs long and point your toes. With palms face down, slide your hands underneath your buttocks. Now press the elbows and forearms down. Down into the mat and feel your chest begin to lift. Tilt your chin up and feel the throat open. Slowly lower your torso down and put your feet on the mat. Draw both knees into your chest and squeeze. Take one last big breath in. And exhale, shavasana. Lay the legs out long. Work the arms out to the sides. Just close your eyes and be still. Begin to deepen your breath. Reawaken the body. Namaste.

That really put me in a trance. Thank you guys for, for joining my practice. I hope you enjoyed the hatha yoga flow as much as I did. That was More challenging than I expected, and I wasn't I wasn't expecting all those hand balancing. But meant to be, meant to be. Thank you for all of you who have joined. Very exciting. Tomorrow there is a strength flow at 11 a.m. EST. Yeah, great. Thank you so much. Namaste, understander.

Namaste.