Hello! The moment is here! My name is Yogini Rasa and I'm certified Open Yoga teacher.
Today we are in a beautiful island of Gozo in Malta and this place
is all about relaxation and if you feel a little bit stiff after a long day, week
or months or for years then this is a great practice for you to do to unwind
We have a small wind today so I hope you don't mind and let's get
started. Put the most beautiful smile on your face and focus on yourself.
Stand on your feet stable, hands down, shoulders relaxed & looking directly
forward and taking few deep breaths in and out.
Have your eyes closed, enjoy the moment
You can take a deep breath in through the nose and the exhale through
the mouth making a nice sound.
Let's help with our hands - deep inhale and hands up. Stretch up and
hands down - exhale. Repeat
Stretch up a little bit to the sides and hands down. Once again - up
deep breath in and stretch up and out. Let's get on the tip of the toes - up
you can do a slight movement as long as you adjust. Up, lift
yourself up, stretch. Down. And up again, take a deep breath in, tips of the toes
and down. Very well and now just move to the sides.
Hands are free. Relax! A wonderful day, wonderful time for practice. now
lift one leg up the knee bent and try to hold it. Keep stable focus
on the position and put it down. okay
relax and now change the leg and hold that you keep on breathing,
you keep on working/
Good! Let's do the first leg once again! If you feel like unable to find the
stability in this pose, find a flexed point in front of you
and focus on it -something that is not moving, something that you are holding to
with your eyes. Beautiful! Relax! And the other one. You are stable and grounded,
positive. Enjoy!
Keep your leg up and keep your smile on. okay now put feet apart more than
shoulder wide and let's do the squats and remember the knees are going to the
sides and up &down. Pelvis isslightly forward and move down
and now let's stay down and bring our hand up. Hold it
Enjoy feel how the legs are working, the hands are up. Bring your hands forward
and the hands are down and we are moving up. Good and now let's bring one leg up,
the second one
on the tip of the toes, just one leg. 1-2, 1-2
Remember your task is to relax, additional stress is not necessary
This is active relaxation rather than sleeping on a couch you are letting your
body to get some movements to enjoy. Actually if you have had a nice slow
relaxing workout it lets your sleep to become better & yourself to feel more
relaxed and less stressful. Okay! Good and now we want to go down, keep your back
straight, hold it Toes are looking forward. Bring your
hands behind the back, shoulders up, feel nice stretching in legs and find the pose
tuck your bellybutton in
Very good, feel the nice stretch, Wonderful! Go up
good. A pause to relax, to scan your body from the tips of the toes up to
the crown of your head and relax.
With the legs straight we are going down again and
feel the legs, bring hands behind the back
Feel the body warming up. Okay and now let me turn to the other side
and we want to bring palms from the lower part of the back closer to the
middle and this helps to relax our shoulders. Again don't bring the
shoulders up, they are still there down, if your hands feel tired just relax and
again let's bring them up. when they feel like that and hold it. You are like a big mountain
Stable & grounded
enjoying whatever's around you - the Sun, the wind
any kind of the weather that is there, whether you are inside or outside
and relax the hands again, shake them out and a small rest. Do like this with the
fingers and then slowly from the lower back
going up finding a comfortable position whichever level is comfortable for you
if you can bring them on the chest level this is helping you to open your heart
But remember, the shoulders are down, your face is relaxed there's a smile on
your face and you enjoy it. Good! Relax! Good! You are doing so great
I'm very happy for you! One more time we have a deep breath
in and stretch the hands up and bring one Hand behind the head keeping the one
elbow with the palm of the other hand
good!
Both hands up and now we switch the sides bringing opening the chest again
that's usually we are so tensed in this area. Up and again change the sides, try
to feel with your palm the area between the shoulder blades and relax!
Bend your knees and go down, round the shoulders and relax your back, the lower
back and slowl,y slowly with the round back you're rolling up
and yeah and again once again with the knees bent we go down
do a small swinging
Bend legs are the last ones that gets streight
Have a pause. The next pose is going to be a tree pose today
I'll have a challenge in this small wind let's hope we make it so you have
one supporting leg the other one is bent and starting from the very low
position you can bring it to the knee, up or even like this. Find the most
comfortable position for you and find the point - the stable fixed point in
front of you and at the beginning you have your hands down
and then you can bring them closer to your chest this is the level of your
heart If you are advancing in this pose you will feel the chest better
and better and this is the balance pose - it helps to keep your core stable and
balanced.
If you feel like releasing the pose you can do it at any moment
No pain, no discomfort and again let's twist the knees and
anklets and then again you find your level of comfort it's either on the
floor but try for the knee to look to the side either you bring it to the knee
level or you bring it to the inner thigh they have extra challenge for the wind
and the hands down or I find it very good to keep them on the heart level and
the fixed point in front of you something very simple or if you find
something more beautiful like a picture or a flower or maybe something that
describes your goal but now you're fixed on this pose on this position trying to
catch the moment
Very well! The shoulders down, you keep on breathing in and out/
Let's release the pose. Very well, let's try to relax the legs,
the shoulders it's like letting the wave go through you, not like directly
back to the sides If we started relaxing then let's rotate the pelvis
area to one side and to the other side/ very good rotation
okay and again one side
and the other side. There are a lot of cats in this beautiful Sun and they just
enjoy it do a lot of different poses to relax and let's do a few more squats
down &up
Now we go down and we hold the pose. We're about
halfway through our exercises today. Take a look around
move your head just to the one side and another one
and now do up and down and meanwhile we are holding
the pose if it's too much then you just relax. Release the pose and relax
Do you feel the muscles? definitely yes, for sure. Okay so it's time to go down on
the mat, we'll be laying on the back. Find a comfortable pose and keep your
knees bent and lay on the back and now as much as you can relax the lower back
and entire body along
deep breath
even breathing and now let's bring the knees closer to the chest
embrace them with your hands and swing to the sides very slightly but with
pleasant stretch. Just love it and slightly bring closer to that chest with
the like supermini movements back and forth and now we put foot
on the ground
and one of my absolutely favorite poses especially for women if you want to keep
your system going and strong will be lifting the pelvis up. If you can hold
the ankles that's perfect. Just a movement up and down for the
pelvis. You don't have to go high but find your comfort zone up and down
when you are up, do you feel that that your body is working, your buttocks is
working, the muscles that are mostly relaxed in your everyday life suddenly
start to work. Good that's why we pay more attention to this exercise and
enjoy it as much as we can.
Remember it's going up and down but the moment is slow, there is no big pressure
and you support yourself on the feet and on the shoulders. Your neck is free,
relaxed, your face is relaxed. If you start noticing that your face is working
rather than just smiling then something is wrong then first thing you do is you
relax your face and you return to that pose later on
okay very well and now we'll lift the pelvis up and we
hold it
the smile is still on
and you hold it, enjoy it, but still if there is pain, you relax the pose you
bring the knees to your chest or anything else that makes you feel good
good! Now let's lower down. oh great. great
great work! oh yes and now we can bring the knees down to the one side and to
the other side just that we stretch out the muscles that were working
Fantastic and now through the side we get in a sitting position and let's
do a nice twist what we do? If we have the legs straigh,t we bend one. Let's keep
it for a moment, have your back straight, shoulders down and smile. Actually
whenever you smile, the result you get from the exercise is much better and now
let's put it over that and go up the other leg and move your body to the side
of the bent leg.
Very good twist, there are multiple levels and you'll find the best most
comfortable moment,
Let's release the pose Let's bring the knee back and let's
straighten the leg and now again first we bend the knee, hold the pose for some
time
Breathe!
Keep ourselves straight, bring the foot over the knee and move to the side
of the bent leg and look forward
great, we'll do it one more time to the both sides, We have done quite many different
exercises. It's very very good! We bend the leg, keep it
you can lift it closer, bring it over the knee and go to the side of the bent leg
let's return.
Remember, the back is straight. Good! and we switch the legs. Bring it closer, follow
the breath. now it's a little bit not that deep because we are holding the leg
close to the chest and it doesn't let us to breathe that really but it's enough over
again and let's twist. Very good twist
and let's release. Good!
and now we had a twist but now we'll put like in the tree pose
imagine that we are having a tree pose having our foot in the inner thigh and
we'll try to go down to that straight leg
and have a pleasant stretch again its pleasant, no exaggerations ,just nicely
relaxing, tension -removing pose and switch. One leg is straight, other one is
closer to inner tight, we try to bring the knee down but more or less we're
concentrating on the leg that is streight and we're trying to go down
but it's not like we need right way to hold the toes, we are doing it step by
step, especially when we are stiff. One day we
can go to the toes or work even further but sometimes we are just like very very
high, seemingly very highly, so Oh yesterday I could do like that but today
I'm here and it's wonderful. I know not exaggerating anything Wow so
wonderful and again let's switch the legs
mmm breathing breathing and smiling
your body just needs to be pampered and taken a good care of
Great! Bring your feet together and let's make a butterfly. We are flying with the
wings of love or joy and positive mood
Hold it for a moment.
and as we have were changing the sides. Let me show you
from this angle- now legs are straight and we would want to go straighten up
and forward to your feet and now it's much easier than if we would just be
doing it right away. So we did with one leg ,with another one we felt the level
that we can do and we relax, we go down bringing the hand behind the back and
helping with the belly muscles
go forward again
as do two more times and these are the belly muscles that are working
lay down, we relax and we go up and down
good and
let's go down
move your legs up, they are bent
and you look up
your shoulders are off the floor and just keep this pose for a moment
you just hold it in a fixed position your waistline is fixed to the floor
your abdomen muscles are working hard
and relax
ah wonderful and now let's
lift legs up bring
one ankle under the knee of other leg
and stretch
wonderful stretch I use almost every time
when I do my workout
and switch
and find the position where you feel the stretch the best and little by little we
are a lifting ourselves up
sit in a cross-legged position
most comfortable for you with your back straight
with the smile on your face
trying to bring that crown on your head as high as possible but still
shoulders are down
and you breathe
in and out
try to relax whatever was working hard in this workout
whatever was feeling stiff, tired, stressful, tense and painful
but be very careful with the places that are showing those painful points
they need extra attention being an extra gentle
just breathe and relax. some people say relaxing is a waste of time if you
are not relaxing then it's difficult to work well so if
you want to feel good you have to switch those two things workouts and relaxation
and both have to be enjoyable. Bbeing here&now! Thank you for joining me today!
There will be more workouts coming and more retreats actually in Gozo(Malta)
so keep following this and I will see you soon. Bye-bye
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