YOGA PRACTICE
Hey my friends, welcome to my BLOG. I'm PRANAV, All right my friends, today we're going to begin flat on our backs. So take a second to get settled in and center yourself on your mat, or your towel, or wherever you're practicing today, in the grass, in the sand. And then once you get settled in take a moment to rotate the ankles a couple times, and maybe rock on the heels is nice. And we just kindof put away the to-do list and we put away the day thus-far, or perhaps the top of theday, top of the morning. And you're easing into your day right here, right now with your yoga practice. Then allow the toes to fall out and we'lldo the same thing with the hands, just spreading the fingers wide and the wrists rotating one way and then the other. I really like to make the most out of my practice and that leads Into my everyday life, really trying to make the most out of your precious time and your precious bod. So, you can take a moment here to close your eyes and look away from the video and just feel supported, feel your back, body supported,the weight of your body supported. And I feel like that's kind of sweet here, day nine ofthe challenge, remembering that you're supported by this community and by your practice. Ijust felt the sun come out a little bit there. Okay, and then we'll rest the hands on thebody, and we'll just take a second to check in with the jaw, moving the tongue aroundin the base of the mouth, stretching the jaw wide. It's quite an embarrassing thing todo on camera, but who cares. And then relax your jaw, relax your tonguein the base of the mouth, and begin to rock the head a little side to side, ear to ear.And here is where we will begin to deepen the breath, stretching the neck out, keepingthe shoulders relaxed. And then we'll bring the head back to center,and inhale. Reach the fingertips up and overhead, full body stretch. You might feel a sweetsensation in the shoulders, a nice stretch in the front body, or the side body. You mighttilt the pelvis a couple of times here, just noticing the effects of your practice thusfar, and we continue to breathe deep and easy. And then we'll float the palms down and hugboth knees up into the chest. So, you can do this one at a time, or if youwant to light that fire in the belly right away, you could anchor the navel down, scoopthe tailbone up, and pull both knees in at the same time. Then wrap your arms aroundthe shins and we do a little shimmy back and forth, and find what feels good here, particularlyin the lower back and the outer edges and the tops of the buttocks. Oh yeah, baby. Keepthe shoulders relaxed, and with each inhale invite some good juju in, good vibes. Andwith each exhale choose to let go of any extra weight that you might be carrying that youdon't need. Hug the right knee in towards the heart, sendthe left leg high up towards the sky, deep breath in here and on an exhale we lower theleft knee down as you squeeze the right knee up towards your heart. Stretch it out here,deep breath in. On an exhale, peel the nose up towards the knee, wind-relieving pose.Relax your shoulders down, squeeze, squeeze, squeeze, as you push through that left heel,top of the left thigh bone firms down.
Careful not to clench here, keep it soft and easy Exhale,find a little resistance, that opposition which is what our Hatha Yoga practice is all about, finding strength and balance in between these two opposing forces. So, we hug theleft knee in, we press the right heel out, breathe here. Then when you're ready, slowly peeling the nose up towards the left knee, really feeling that sweet compression in the lower belly here as you squeeze and push, relax the shoulders down. Eskimo kiss your knee if you can, i fnot don't worry, you can imagine. And then we release. Hug both knees in one more time, deep breath in, long breath out. Cross the right ankle over the left, grab the outer edges of thefeet. Give yourself a little foot massage, a little wake-up call here to the feet. You can bend the elbows left to right, really find the length in the lower back as you scoop the tailbone up. And it's time to rock and roll, here we go. Anchoring navel to spine,we'll begin to rock front to back, working out the kinks, and then rising all the wayup to a nice comfortable seated position where we're going to take a couple of neck rolls before we move into our twisting the night away. Drawing circles with the nose one way and then the other, keeping the shoulders relaxed and the heart lifted. Then nice and easy,bring the head back to center stillness, and we'll bring the right palm to the left kneejust find a little lift here as you twist and shout, so cheesy as you twist and shout.Why not? What do you want to shout from the rooftops? Let's think about it while we inhale,lift and length, and exhale. Towanda! Backto center we go, and to the other side. Half of the viewers were like, what? You can Google it later. Oh, it feels good in my heart as I lift up through the chest, exhale, twist,and find something you want to shout off the top of the mountain. Keep it positive.
I lovemy life! Back to center we go. We spread the palms wide and we're going to dive forward onto all fours right away here. Take in a couple of breaths and cat-cow. Then curling the toes under, walking the palm out just a hair, andwe'll send the sit bones up to our downward facing dog. A deep breath in, and long breathout. Deep breath in and melt your heart back, paddle it out here, find what feels good. Then we'll go for a slow walk up toward thefront edge of the mat. Find your forward fold today. Stretch it out, bend the knees as generously as you need to, shake the head a little, yes and no. Then we'll bring the palms to thetops of the feet, and inhale, slide them up to the tops of the thighs. Find that flat-back position here, take a deep breath in, inflate, and on an exhale, fold. Tuck your chin into your chest, my favorite moment of the day. We press with the feet and we roll up nice and slow, connecting to our breath today, lengthening the tailbone down and engaging as we draw energy up fromthe earth. And right away we spread the fingertips and inhale, reach all the way up. Kiss thefingertips together up and overhead today; just a little variation. We kiss the fingertip stogether like this, and we open the heart and lengthen the tailbone down again. A deep breath in here, and on an exhale, floatit down, open the chest and shoulders. The palms come to the feet and we inhale and liftup, flat back. Exhale, slide it down. We're going to paddle the feet out here, just stretching out the legs. Then we're going to lower all the way down to the belly. Inhale,lift up, cobra, nice and soft and sweet here. You might find a little movement. Pull the elbows back and try to resist the urge to clinch the shoulders up towards the ears,create space, and press in your foundation strong. A deep breath in, exhale, release, curl the toes under. Press it up to plank, or all fours, and then send it back downward duck. We'll drop the left heel, inhale, slide theright leg up high. Exhale, bend the right knee. Send it over to kiss the left elbow.Inhale, three-legged dog, exhale all the way up and into your lunge. A nice slow lungehere.Stretch it out. Lengthen the tailbone down. So a little bit of play time here. And then when you're ready we'll come back to the fingertips, lift the back knee up, and inhale, reach the fingertips all the wayup, high lunge. So we're going to play today with this heel,maybe pulsing up and down, staying nice and aligned in that front knee, so making sure we don't go over, keeping it nice and stacked. So play with this back heel, coming all theway up in your high lunge, tucking the pelvis and then sending the heel back. If you're feeling like, whoa, I'm going to fall, then hug everything in the mid-line. And remember, that upward current of energy engage full body experience.
We have opposition here, grounding down through the shoulderblades and the tail, lifting the heart. One more breath here, doing awesome. And thenon an exhale send that heel back for stability, and open the chest as you release back down,belly comes to the top of the thigh. And then we find our Vinyasa. Move with your breath,together we'll meet in downward-facing dog. Drop the right heel this time, inhale andslide the left leg up high. Then the left knee, we're going to send it over to kissthe right elbow, breathe. Inhale, three-legged dog, strong right heel, and then sending itall the way up into our low lunge. Lower that back knee, take a second to just find your action, your alignment, your breath, your balance. And stretch out any sore muscles. We bring the fingertips to the mat and lift the back knee up. Maybe you keep it lower, too. That's a great way to practice this. And we come to our high lunge, reaching the fingertips up, pull that left hip crease back. And play here with a little movement. So we come up onto the right toes, resisting the urge to straighten that leg, like I just wanted to do. And see if you can keep that front knee bent as you pulse here on that foot. It's hard work here. Breathe into the front of the right hip crease, relax your shoulders down, and dial your pinkies forward. Find your breath, one more full breath in and out here. And then we anchor that right heel back and we open the chest and shoulders to release. , step one. Step two, we release. Great. This time we're going to plant thepalms, slide the left toes back to plank. And then we're going to anchor navel to spine and send it straight back, downward-facing dog. Deep breath in, long breath out. Bend the knees, look forward, slide the nose forward, so careful not to crunch the back of the neck on that move. And then we hop towards the front edge of the mat or walk. Inhale, lift to flat back position. Exhale,soften and bow. Inhale, we take it all the way up. Tuck your chin into your chest, rol lup through the spine. The fingertips kiss together up and overhead and exhale. We dive back in. I'm trying to get off this creaky floor. I've done too much yoga in this one spot. Inhale and halfway lift, sorry about that, and exhale,keeping it real.
Plant the palms. Step or hop it back to plank, hang with me, you gotthis. Chaturanga, or Chaturanga practice, shifting the weight forward, hug the elbowsinto the side body. You can draw the navel up, slowly lower down. We're all the way tothe belly or hover half way. Inhale to cobra, or up dog. Press into all 10 knuckles, strong.Open your heart in your chest. Inhale in, and on an exhale, to dog, to dawg,D-A-W-G. Drop the left heel and inhale. Slide the right leg high. Again we bend that right knee, and we're going to cross it over towards the left elbow. Shift your gaze forward here,and then inhale, three-legged dog. Exhale into your lunge. Keep the back leg lifted, hug the inner thighs together, inhale. We spread the fingertips left to right. And this time come up intoour high lunge, kissing the fingerprints up overhead. Beautiful, hold here, pull the thumbs back, relax your shoulders down. Navel draws in just slightly and you can bend that back knee just to make sure that pelvis is coming right underneath. Inhale and open your heart,and exhale, we release. Opening the chest and shoulders, the belly comes to the topof the thigh. Send your fingertips back this time, and then we release. Find your Vinyasa, you can always improvise here, of course, as I've stated before. And also you can take a break. Take a load off.We don't know when you've got going on in your life. You might have already done something today. You might just need a little extra love and care, you might be new to the practice,your arms might be hella sore. A deep breath in, and on an exhale we all meet in downward dog, giving a moment or two for us all to catch up here. And then when you're ready we'll drop the right heel and inhale, lift the left leg high. You're doing great, my friends. Welcome that heat, that Tapas to the body. That is a great way to transform from the inside out, creating a little warmth, a little heat. Here we go, bend that left knee, cross itover towards the right ankle. Look forward, gaze is forward, long neck. Press away fromyour palms, and exhale three-legged dog. Awesome. Sending that left leg all the way up intoyour lunge, send the fingertips left to right to come all the way up. We kiss the palms up and overhead. Lengthen the tailbone down. Soften that right knee to do that. That'sa great trick here. A little alignment, and then find your action, drawing energy up,hugging the inner thighs together, opening the chest and relax your shoulders down, deep breath in, and exhale, open and break free. Belly comes to the tops of the thighs. We find strength and length here.
And then we exhale, release. Again, take your Vinyasaor skip it. No problem. Together we'll meet in downward facing dog. When you arrive, takea deep breath in, the deepest breath you've taken all day. And let it out through themouth. Again, one more time, just like that. Oh, the sun's coming out. Inhale in, and exhaleout through the mouth. Bend the knees generously, slowly slide the nose up, and we hop it forwardor walk. Inhale, find your flat-back position and exhalebow. Inhale, soften through the knees, reach it all the way up, fingertips kiss up andoverhead, life is good. And exhale back down for more. Hang with me, guys, stick with it.Inhale, halfway lift, and follow your breath. See if you can soften out all the hard edgesnow. Keep it smooth. Forward full, plant the palms. Step or hop it back to plank. This time we're going to get crazy. So wecan lower the knees here, no problem, or we can stay lifted. We're going to do three Chaturangapushups. Say that five times fast. Three Chaturanga pushups. So you can do these on your knees,draw your lower belly in and it'll look like this. Gaze is forward, we go halfway down,pull the elbows back and then press up. If you're doing it on your toes it'll look likethis, and we do one more, so we do three total. And then we send it up and back to downwardfacing dog. Inhale in, and exhale and let it go out through the mouth. Drop the leftheel, inhale. Slide the right leg up high. Bending the right knee, kiss it over towardsthe left elbow. The gaze is forward. Inhale, three-legged dog, and exhale, stepping upinto your lunge. Once again we send the fingertips left to right to come up fingerprints kissup overhead, life is good. Full body experience, and this time checkit out, going into a nice, juicy, strong detoxifying twist. I'm going to take my palms and bringthem over towards the right leg. So keep this length here that you've built and this strengthin the back heel as you come into this posture. So we're really truly supporting it from theground up, not just kind of cranking in to make the shape. Bring the left hand to a fist.The right palm comes up and overhead and we find length through the side body. We leanback into it, and we open up through the heart. Back knee can always be lowered here. Breatheinto your belly. Get the most out of your practice by infusing breath into each posture.So we're going to hang out here, one more breath, we got it. If you want you can openup here. If you're growing your practice and you are ready for this you can open up yourwings, draw your shoulder blades away. And then we slowly release back down. The left knee comes to the mat and we pullit back for half splits. I can't wait to do our Hanumanasana foundations. Anyway, forward,fold, relaxing the weight of the head over, pull the right hip crease back. Now we rollthrough the right foot. We plant the palms. We hit our mike and then we Vinyasa. Feelfree to take a rest here. We can always lower the knees, downward facingdog. Deep breath in, deep breath out. Drop your right heel, inhale. Slide the left legup high. Life is good. So try notto dip it down with the hips. Keep it up and lifted, engaged. Those intercostal musclesreally strong as we kiss the left knee to right elbow. Gaze is forward. Press away fromthe earth, and then three-legged dog. Here we go. Deep breath in, exhale, up into yourlunge. Send the fingertips back this time to come up, opening up through the chest andshoulder a little more. The fingertips kiss up and overhead. And we keep the strengthand length of this beautiful posture that we've grown as we send it sideways into ourtwist. Outer edge of the right arm comes to the outeredge of this left knee.then try to lift it later,no problem. Come into a strong arm here, right fist, and then the left palm comes over itas we find our twist. Pull the left hip crease back. Breathe into the lower belly. Try notto just collapse into the bones here, but keep that integrity, that energy. Breathe,breathe, breathe. One more breath here, you might open up. Sorry,my yoga is paining me, little bit dictated by my migraine now. Open up your heart, andon an exhale release. Right knee comes to the earth.
We send the hips up and back. Flexthrough your left foot and find a little forward fold here in the upper body. Just a little counter pose. Pull the lefthip crease back. Breathe, breathe, breathe. And then we roll through the left foot. Cometo the fingertips, lift you back knee up. This time we're going to bring the back footup to meet the front forward fold. Inhale, halfway lift, and exhale, bow. Bring the feettogether, bend the knees generously. Slight spacing between the heels here as we bringthe belly to the thighs. Send your sit bones back, inhale. Reach the arms forward up andback. Only one Uthkatasana twist here. We got it. We can do it. We can totally do this. So we send the sit bones back and we bringthe fingertips together here. Inhale, open your chest by pulling the thumbs back, andexhale. Send it over into your twist. You can repeat this kind of ninja move, I likeit, bringing the left hand to a fist and finding that sweet Hatha Yoga resistance here. Pullyour left hip crease back here. So that left knee is going to want to come forward. Seeif you can bring the knees together.
So what's going on in the knees is definitely what'sgoing on in the hips. So take care, work to just bring awareness to the hips. Inhale,and here you can open up and exhale back to center. Give the legs a rest by inhaling,coming to flat back. We're almost done here, guys. Exhale fully. Taking it to the other side we inhale, Uthkatasana.Bring the fingertips together, kiss. Inhale. Pull the thumbs back and exhale. Find yourtwist, this time pulling the right hip crease back. Maybe you drop the sit bones a littlelower, maybe open up the fingertips wide, then we release. Inhale. Halfway lift, exhale.Hallelujah bow. Step or hop it back to plank. Final thing before we cool off, we're goingto walk the toes as wide as the mat, three wide on to pushups. That's crazy. Bendingthe elbows left to right, here we go, all the way to the ground, just three. One, two,smile, draw your navel up. Adriene is crazy! And three, or maybe you're like, I've gotthis. And then we send it to downward facing dog. Awesome, lower the knees. Swing the legsto the side, and come into a nice comfortable seat, cross-legged position, once again. Wipe the sweat off your brow. Try to let goof any clinching, notice your breath. Stay here in the meditation pose for a couple of minutes or you transitiononto your back. It surely is a honor to practice with you, especially in your time of need.Namaste.
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