Yoga learning Travel Yoga - Revitalizing Flow > Yoga

 

Hey everyone welcome to Yoga with Adrian:
Travel Edition.
I am Adrian and today we are in Sayulita,
Mexico.
Just took the cab ride here to find some culture
and have some fun, but my body is a little
tired from the weekend and from the travel.
So we are going to head to the beach right
now for a quick revitalizing yoga practice.
Join me!
Let's go!
Let's begin standing at the front edge of
the mat.
Tadasana or mountain pose.
We ground down through the feet and find this
upward current of energy as we stand up nice
and tall, keep soft knees, and open the palms.
Lift up through your heart and find your breath.
Inhale reaching the arms up high overhead,
exhale, forward fold.
Take a moment here to bend the knees.
Maybe clasp the elbows, rock a little side
to side.
Choose to enjoy your practice here today.
Moving with the breath.
Working it out.
On your next breath in we will lift half way,
and exhale and forward fold.
Step the right food back, come onto the right
knee.
Crescent lunge.
We inhale; sweep the finger tips up high overhead.
Exhale, twist to the left.
Inhale, back to center.
Press into that back foot and twist to the
right.
Inhale to center and exhale release.
Step the left toes with the left knee back
and vinyasa.
Choose your own adventure here.
Hug the elbows into the side body, inhale
lift up cobra or upward facing dog.
Find what feels good.
And on an exhale we release and send it back,
downward facing dog.
Take several juicy breaths here.
Deep breaths in through the nose.
Long exhales out through the mouth and then
we will lift the right leg up into the lunge.
Same thing with the other side.
Moving swiftly with the breath, be mindful.
Crescent lunge.
On an inhale sweep the arms up and overhead
and exhale twist to your right.
Pull the right hip crease back.
Inhale back to center.
Exhale spiral to the left.
Inhale to center.
Open your heart.
And exhale.
Release.
Great.
Step the back foot up to meet the front.
Inhale.
Halfway lift.
Exhale.
Bow.
Inhale spread the finger tips reach all the
way up.
And exhale Namaste.
Great, here we go again.
Inhale reach it up.
Exhale forward fold.
Inhale half way lift.
Exhale bow.
Then we will step the right foot back followed
by the left and we are just going to peddle
out the calves.
Really great for me at this time because my
legs are super tired.
And then we chaturanga or chaturanga practice.
Upward facing dog or cobra.
Downward facing dog.
Find your breath.
Peddle out the feet.
Melt your heart back.
Inhale.
Lift the right leg high.
Exhale, squeeze that right knee up towards
your heart.
Then we will step it up and come into warrior
one.
So pivot on the back foot.
Deep breath in here.
Then interlace the finger tips behind the
tail so that you can open up through the front
body.
Deep breath in, exhale humble warrior.
Crown of the head releases down to the earth,
we stay engaged through the inner thighs.
Press into the feet to come all the way up
and we release.
Great.
Turn the right toes in, come into a nice wide
legged stance.
Hands on the waistline, we inhale, open our
hearts.
Exhale, wide legged forward fold.
My number one revitalizing yoga pose.
This is such a yummy posture.
Great for tired legs.
Great to reboot the system.
To each his own here, you can grab the big
toes, you can walk the palms in line with
the arches of the feet or maybe you just stay
on the finger tips.
Find your breath wherever you are.
Press into the outer edges of the feet.
Draw energy up through the arches.
Then we will bring the hands back to the waist
and slowly rise up now, nice and strong.
Warrior One on the opposite side now we turn
the left toes out.
Inhale, reach it up.
Exhale, release.
Interlace behind.
Open up through the front body, ground down
through the feet and find your humble warrior.
Hug those inner thighs towards the midline.
Stay engaged through your core, my friends.
Deep breaths here.
Relax the head over.
Strong, strong legs.
As your press up and release.
Awesome.
Turn the left toes in, hands to the waistline
once again.
We inhale open up, exhale forward fold.
This time finding a twist, left palm comes
to the earth, right finger tips reach up towards
the beautiful sky.
You can find a little bind here and then we
will release and take it to the other side.
Create an experience.
It's not about doing it perfect, it's really
just a little yoga break here.
Nice full breath, full of gratitude.
Then we will release and walk the feet in.
Slowly lower down into deep yogic squat.
If you are just like 'uhhh, no', then keep
the heels lifted, finger tips on the earth.
You might even skip this if the hips are really
tight for you.
Lots of options.
In time we will be able to bring the palms
together, perhaps.
And if you are there now, work on squeezing
the legs into the arms and pressing the arms
into the legs.
So really building a lot of energy here, in
this strong, powerful posture.
And we will slowly release the left palm to
the earth, wherever you are, and inhale reach
the right finger tips up.
Open up through the chest and then release
back to center and switch.
Left finger tips up towards the sky.
Open your heart.
And we release.
Bring the finger tips behind you and we will
come to a cross legged seat.
Bring the right palm to the left knee.
Left finger tips behind.
We inhale, roll up through the spine.
And exhale twist.
Again, inhale lift and lengthen.
Exhale, find your twist.
Melt back to center and same thing on the
other side.
Inhale, lift and lengthen.
Exhale, twist.
Inhale, lift up and exhale, take your core
with you back to center.
Cool.
Baddha Konasana.
Soles of the feet come together, knees nice
and wide.
Grab the ankles or interlace the fingertips
around the toes.
Sit up tall.
And maybe we draw a couple of circles with
the nose, one way and then the other.
A little energetic hygiene here, letting go
of any stress or tension, particularly in
the neck and shoulders.
And then we round the spine, find a forward
fold.
You can do this several times or stay there.
Using the breath.
Then we will press into the sit bones and
slowly roll up.
Awesome.
We come back to all fours and send it up and
back, downward facing dog.
So last little vinyasa here, to really heat
things up just bring a little warmth to your
life.
We are going to go up and over into plank.
Three chaturanga pushups.
So you can do this with the toes or on the
knees.
Just three, you got this.
Gaze is forward.
And then we inhale lift up, upward facing
dog or cobra, you choose.
Exhale.
Take a rest.
Extended child's pose.
Melt your heart.
Soften the skin of the face.
Take a moment to surrender here.
And we let it all go.
Slowly we will rise up and we will come back
to seated.
This time send the legs out in front and inhale
reach the arms up and overhead.
Exhale, forward fold.
Grab the outer edges of the feet or let the
hands rest gently on the thighs, the shins,
anywhere.
Feet are flexed.
Knees can be bent.
Again, practice letting go here.
Deep breath in and exhale.
Chin to chest as you roll it up.
Beautiful.
Now from here we will lift the knees, bring
the hands behind the thighs, loop the shoulders
and lift the sternum up.
Lift your heart up.
Boat pose, just for a couple of breaths here.
Reaching the finger tips forward.
You can straighten the legs.
You can send the finger tips out.
If you are new to the practice you might just
stay with your hand behind your thighs.
Find a little organic movement here, a little
improvisation, if you will, inner vasaana.
No tense holding here.
Lift your heart, focus on lifting your heart
up toward the sky.
Lift, lift, lift.
And then we release.
Awesome.
I just through the hang loose sign, how embarrassing.
We will come into flat back position.
Hug the knees into the chest.
Then send the finger tips out left to right,
Texas T even though I'm in Mexico.
Got to bring it.
And reclined twist.
Knees fall to the right.
Turn onto your left ear if you like and breathe
deep into the belly.
You can extend that top leg if that feels
good.
And then we will slowly connect with your
core as you move it back to center and then
take it to the other side.
Juicy twist here.
Inhale.
Don't just breathe into the belly, but also
breathe into the chest.
Lungs expand, extend that top leg.
Deep breath in.
And exhale.
Slowly release, connecting to your core as
you melt it back to center.
Awesome.
Reach the arms up and overhead, extend the
legs out long.
Then we can bring the hands behind the head
here, interlace the finger tips.
Extend the thumbs.
Give yourself a little massage.
We will draw the heels up towards the center
for a little reclined cobblers pose.
If you've ever heard the term take a chill
pill, it looks like this for me.
This shape in the body.
Supta Baddha Konasana.
So if you're digging it stay here and rest.
Or when you are ready begin to slide the legs
out.
Eventually bringing the arms to your sides.
And wherever you are, take a rest.
Thank you for sharing your practice with me
my friend.
Take good care.
Have an awesome day.
Namaste.