Hatha Dynamic Flow Yoga Class For Beginner |Hatha Yoga Benefits For Women|Hatha Yoga For Flexibility

That's— Uh, hey my friends, sorry about that earlier. It just kind of— everything just turned off. It was some supernatural experience that of course is not always unexplainable or explainable. Um, so all the power shut off and that's why the flow just kind of suddenly stopped. So hopefully that doesn't happen again. I really need to get this flow in, you know, into my day. So let's, let's do it. So I'm just gonna start it from the very beginning, and that way maybe I will have better balance this time than I had during the flow. Everything happens for a reason, so let's begin.

Start in a child's pose. Separate your knees as wide as your mat and bring your big toes together to touch. Then reach your hands out in front and settle your chest down toward the mat. Relax your forehead and soften your face. Begin to arrive. Start to deepen your breath. As you inhale, feel the air draw all the way down to the base of your ribs, and exhale, press it gently out your nose. Take a deep breath in and a deep breath out, and a deep breath in and a deep breath out. And a deep breath out. And one more here. Inhale and exhale. 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. Baby camel. Inhale, roll up, reach back, and lift your hips high. Exhale slowly back to child's pose. Lower the hips and reach the arms out long. Baby camel again. Inhale up, reach back, Lift the hips back to child's pose. Exhale, lower the hips, reach long. Again, inhale to baby camel, roll up and reach back, raise your hips. Exhale, child's pose. Inhale up, baby camel. Exhale back to Child's Pose and take a few breaths here. Make your way up to Tabletop. Fine thread the needle. First inhale, reach the left hand to the sky, let the chest open. Exhale, send it under the right arm, palm faces up. Bring your left ear to the mat. Take a few breaths here. Maybe reach a little farther with the left hand to twist deeper. Rise back up to tabletop, hands under shoulders. Thread the needle, second side. Right arm high, inhale. Exhale, thread it through, right ear to mat. Breathe here.

Breathe.

Keep the hips right over the knees. Come back up, tabletop. Inhale to side plank, knee down. Send your right foot back and And reach your right arm up to the sky. Stay here. Breath out. Slide your left foot back behind you for more stability. Root the left foot down. Press down through your left hand and inhale. Float your right leg up to the sky. Exhale, tabletop. Side plank, knee down, second side. Inhale, left foot back, left arm to sky. Find stability with the right foot, then float the left leg up to the sky. Exhale, tabletop. Knee comes back to the mat. Tuck toes. Take a deep breath in here. Exhale, lift hips up and back, downward facing dog.

Exhale, tabletop.

Inhale, shift forward to plank, shoulders over wrists, elbows hugged in close. Exhale, lower 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 Woo! One more breath in. Push down to send the hips higher. Release to forearm plank. Right forearm comes back down. Forearm side plank, switching sides. Left arm to sky, feet roll to the right.

Inhale.

One more breath in. Hips high.

Up.

Release. Left forearm to mat. Exhale, lower the chest back to the mat. Plant your hands on the mat under your shoulders. Inhale. Exhale, back to down dog. Push back up. Inhale, roll forward. Plank. Push through the hands to round the upper back. Side plank. Shift the weight into the left hand and take the heels to the left. Inhale as you sweep the right arm high. Then maybe lift the right foot up to the sky. Breath out here. Exhale, down dog. Right hand and leg come back to the mat. Send your hips up and back. Inhale, plank. Shift forward. Stay for the exhale. Side plank. Weight comes into the right hand. Inhale, left fingers reach high. Maybe left foot reaches up to the sky.

Side plank. Weight comes into the right hand. Inhale, left fingers reach high. Maybe left foot reaches up to the sky.

Exhale, down dog. Left hand down, left leg down. Hips up and back. Inhale, right leg up and back. 3-legged dog. Keep the toes pointing down. Exhale, twist the knee across to the left elbow. Inhale, back to 3-legged dog. Drive the right leg up and away. Exhale, draw your right knee to your right tricep and lean forward. Wide lunge. Set your right foot down outside of your right pinky finger. 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. And inhale, cow lunge. Feel the stretch in the front of your back thigh. And exhale, cat lunge. Tilt your tailbone high.

Inhale, cow.

Exhale, return to wide lunge. Press through your hands and sweep your right leg up and back. 3-legged dog. 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, let the elbows go wide and the heart reach up. Low lunge. Exhale, the hands back to the mat. Push through your hands.

Inhale.

Exhale, step the foot back, downward facing dog. Inhale, left leg to sky, 3-legged dog. Exhale, twist the knee across right elbow. Inhale, 3-legged dog. Send the left leg back up to the sky. Exhale, pull your left knee to your left tricep. And tippy-toe your right foot. Wide lunge. Step your left foot outside of your left hand. Inhale, cow. Look forward 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.

Inhale, cow.

Exhale, come back to wide lunge. Push your hands down and stretch your left leg up and back, 3-legged dog. 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 as you yearn your heart tall. Exhale, low lunge, hands to the mat. Engage your core.

Inhale.

Exhale, step back, downward facing dog. Slowly make your way to the top of your mat. Separate your feet wide for malasana. Hips sink low, hands at prayer. From here, stretch the right hand down, plant it on the ground, and sweep the left arm up to the sky for Malasana Twist. Birds of Paradise, right side. Bind your arms under your right hamstring, stand tall, and lift your right leg. Then maybe extend your right leg long. Gently release your bind and find Tadasana. Utthita Hasta. Inhale, float the left knee up toward the chest. Breathe out, Take hold of big toe with your left peace fingers, right hand to hip. Stay here, breath in, or maybe extend your leg out all the way. Keep the torso upright. Uddiyata Hastha, open. Exhale, sweep the lifted leg out to the side. Inhale as you reach your right arm out long to the right side.

Tree Pose.

Exhale, bend the left knee and place the left foot at the inner thigh, calf, or ankle. Bring the hands to heart center. Warrior 3. Left knee to chest. Stand up tall. Inhale. Exhale, sweep the left leg back and up and wing the arms back for Warrior 3 Airplane. Left leg up and extend your left leg long.

Left leg up and extend your left leg long.

This is not an easy, easy pose.

Release your leg down for Tadasana. Urdhva Hastha. As you breathe in, raise the right knee high. Let the breath out and wrap your right peace fingers around your big toe, left hand to hip. Inhale and stay here. Or begin to straighten the leg out directly in front of you. Utthita Hasta open. Exhale, carry the lifted leg to the side. Inhale, send the opposite arm out long.

Tree Pose.

Exhale, right foot finds the inner thigh. Thigh, calf, or ankle.

Hands to heart center.

Warrior 3. Right knee to chest. Stand up. Breath in. Exhale, right leg goes back long. Arms wing back.

Standing split.

Exhale, hands to the mat, back leg high. Low lunge. Exhale, bend into the standing leg and slowly take a big step back with the 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.

Warrior 2.

Interlace your hands behind your back as you exhale for Devotional Warrior. Inhale, drive the hands down and lift the chest. Exhale, pour forward. Inhale, reach interlaced hands up And over. Inhale back to Warrior 1. Rise up, hands to high prayer. Exhale, low lunge, hands to the mat. Standing split. Inhale, lift the right leg to the sky. Exhale, Forward fold. Breath out. Step your right foot down. Inhale. Slowly roll up vertebrae by vertebrae. Exhale. Find Tadasana. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Soften your knees and spill forward. Find Padahastasana. Slide your entire palms under your feet. Inhale, lengthen like a halfway lift and draw the shoulder blades back. Exhale, bow over the legs. Take several rounds of breath here. 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. Tadasana. Inhale, Urdhva Hastasana. Reach your arms overhead. Exhale and swan dive forward.

Same.

Inhale, chair pose. Drop the hips back and down. And reach your arms tall.

If I find a way, if I can make this mistake, if I find a way.

Exhale, hands to heart. Low lunge. Release your hands to the ground. Inhale, high lunge. Arms to the sky. Star pose. Spin the back heel down and turn the front toes in. Inhale, arms up. Exhale, interlace your hands behind your back. Inhale, punch the fists down as the chest lifts up. Then exhale, pour forward, wide-legged fold.

Ah.

Side crow. Bring your left knee to your right tricep and press your chest forward.

Left knee to your right tricep. I feel like I already did this side.

Release back to wide-legged fold. Separate your feet wide and relax your chest. Find low lunge. Crawl the hands around to the front to frame your front foot.

I didn't understand that transition.

Easy twist. Peel the left arm up to the sky. Let the heart twist open.

Check it.

Corkscrew Pose. Lower your back knee down and capture your back foot with your left hand.

Release the foot.

Find low lunge. Let your hands frame your front foot. Raise the back knee. Take a deep breath in here. Exhale, forward fold. Step the right foot to meet the left. Inhale, half lift. Firm your hands into your shins or the floor. Long spine. 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 your tailbone under. Bring your low back to the mat and hover your legs just above the ground. Roll up to easy seat. Hands rest on knees. Press the hands down and inhale, lift your hips and feet off the mat.

Lalasana.

Release back to the mat. Balasana, second round. Inhale and lift. Release back down. Boat Pose, second round. Return the soles of the feet to the mat, arms out in front. Engage the core, and as you lean back, float the feet off the mat.

1.

Exhale back down to Half Boat. Hover shoulders and feet. As you inhale, lift to Boat and come up to easy seat. Inhale, Boat Pose. Engage the core and lean back. Exhale, back to half boat. Round your spine and bring your low back to the mat. Hover your legs just above the earth. Release to the mat and stretch your fingers and toes long. Come back to half boat. Reach your fingertips towards your toes and exhale as you hover the shoulders, head, and legs off the mat. As you inhale, Now, sweep the arms out overhead. Stretch them long by your ears. Roll all the way up to easy seat. Last time, inhale to Halasana. Release back to the mat. Stretch your legs out long, then grab the outer edge of your right foot with your right hand and draw your right knee back like a half-happy baby. Bring your left hand to the bottom of your foot And dive your right shoulder under your right knee and lift your chest. Find an angle pose. Root your hands down. Cross your left ankle over your right ankle. Lift off and tilt forward.

I don't think I went the right way.

How does she do it?

Take one more inhale.

Ah!

Exhale, gently bring your hips down. Bring your feet out in front and cross your shins. Find a comfortable seated position.

I didn't see that in the flow.

I was like looking for it. Stretch both legs long in front of you.

Because I want to show—

Grab for the outer edge of your left foot with your left hand and pull your left knee back like a half-happy baby. Bring your right hand to the bottom of your foot and dip your left shoulder under your left knee. Open your chest. Find Eight Angles Pose. Root your hands down. Cross your right ankle over your left. Then lift your hips and tilt forward.

Yes! Yes!

Take one more inhale. Exhale, gently bring your hips down. Bring your feet out in front and cross your shins.

I think I got that. I think I understand that now.

All right.

All right, next time it will be perfect.

Plant the feet on the floor and roll down all the way to your back.

Stretch my wrist up, up.

Figure 4 bridge. Cross your right ankle over your left thigh. Breathe in, press down through the left foot, and lift the hips. Maybe interlace your hands underneath you. Find more lift through the chest.

That made my day. That made my day. Totally. Absolutely.

Slowly roll down one vertebrae at a time. And then return the right foot to the mat. Figure 4 bridge, left side. Cross the left ankle over right thigh. Inhale, press the right foot into the mat and raise the hips. Maybe wiggle your shoulders underneath you and interlace your hands.

Gently lower the hips.

And lower the left foot to the mat. Wheel. Feet hip width. Place your hands by your shoulders, fingertips point towards you. Come first onto the crown of your head, then slowly straighten the arms. Keep straightening through the arms as you breathe here. Exhale, release. Bring your chin to your chest and roll down to the mat. Just let your spine rest in neutral. That one always makes me so nervous. Wheel pose with legs straight. Start with your hands by your shoulders, then press the mat away and come into wheel. Now maybe walk your feet away from your hands until the legs are straight. Release down. Take the feet wide, bring the knees together, and windshield wiper the legs side to side. Come to a gentle stop. Reclined butterfly. Bring the soles of the feet together and then open the knees wide. Bring the knees together and plant both feet on the mat.

Eagle twist.

Inhale, cross the right leg over the left, maybe wrap right toes behind left calf. Then exhale, let the legs fall to the left, arms in a T, gaze right.

Return to center. Return to center.

Begin to deepen your breath. Reawaken the body.

Namaste.

Namaste.

I don't know what POG means. Thank you so much for joining me on that Hatha Flow. Um, apologies for earlier when there was that supernatural power outage. Um, it's actually a good thing that it happened because I was I was not balanced and I actually went on the wrong side, interestingly enough. And I managed to do bowing the legs and doing that hold. I have to check what it's called. Yeah, all right, cool. So tonight there is a tarot divination reading at 7 PM EST. I recommend that you join. This is a reading for the Conscious Collective, uh, from tonight, Friday, Saturday, Sunday. So we're going to take a look at the energies and what's going on with the Conscious Collective. Um, I'm sure that you'll resonate if you join in. Uh, feel free, uh, to participate, and, uh, I'll see you guys— if not tonight, then I'll see you guys tomorrow for another yin flow. I believe I'm doing a yin flow. All right, cool. See you later.