Yoga learning 6-Minute Yoga For Hips - Yoga With Adriene > Yoga

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10-minute yoga class for health

Yoga learning | 6-Minute Yoga For Hips - Yoga With Adriene

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Yoga learning님의 Yoga강의 청각장애인을 위한 자막
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- Alright, my friends,
let's begin seated today.
Extend the right leg out long.
We're just gonna
bend the left knee
and cross the left foot
over the right leg,
starting with a
little twist here.
So you'll hug your right
elbow around your left knee
and sit up nice and tall.
Flex through your right foot,
and then when you're ready,
send the left fingertips back
and gentle twist here.
Don't push, don't cram into it,
just allow it to unfold here.
A couple breaths.
See if you can make
your inhale really big,
and your exhale really long.
And then we'll slowly release.
We're just gonna
cross the left ankle,
keep it crossed over
the top of the right thigh.
Send your fingertips
all the way behind you,
and then we're just gonna
slowly bend the right knee
and come to a
little figure four here.
You might walk the hips a
little closer if you need that.
If that's a little too much,
you might keep the right toes up
and give yourself
a little more space.
This will be a little
different for everyone.
One kind of rule of thumb here
is to breathe deep and
to keep the feet active.
You can kind soft,
easy movement here
as you rock a little
back and forth on the glutes.
And then take one more
breath, wherever you are.
And release.
Awesome.
Send the left leg out long.
Just cross the right
foot over the left leg here
and gentle twist
to the other side.
Hug your left elbow
around your right knee.
Sit up nice and tall.
Flex through the left toes,
and when you're ready,
breathing deep
here in your twist.
Sit up a little
taller as you breathe in,
and as you exhale,
really draw your navel in
towards your spine to twist.
Great, take one
more deep breath in
and then exhale, slowly release.
Same thing.
We'll open up to a
little figure four here,
and take the fingertips behind,
and when you're ready,
bend that left knee.
Keep both feet active,
and just check
it out on this side.
You bring the breath here,
nice, big inhales
and then easy, long exhales.
Make sure not to
collapse in the chest here
so keep the heart lifted.
One more big breath in.
And long breath out.
Fabulous.
Release both legs now.
We're gonna bring
the soles of the feet
together for Cobbler's Pose,
so the knees open nice and wide.
We can grab the arches of
the feet here or the ankles.
Just take a couple deep breaths
to lift up through the spine.
Long and tall of
the spine (laughs).
Then anchor the tops
of the thighs down here.
Inhale and exhale.
Slowly bend the elbows,
and draw your
nose towards your toes.
Fabulous, then inhale.
Head over heart,
heart over pelvis.
And exhale, bending elbows,
nose towards the toes.
Awesome, inhale lifts you up,
and exhale, maybe you
bend the elbows left to right
a little deeper this time,
getting that pressure
of the elbows on the thighs
just to open the
hips a little more.
Maybe go a little further down.
Great, and one more inhale.
Lift up.
Exhale forward.
Awesome.
Slowly come back up,
ending with a Lizard Pose today.
You can also sub Lizard Pose
with a One-Legged Pigeon.
We're gonna take
the right foot forward,
left foot back.
And then keep the
back knee on the ground,
nice and low, and you're just
gonna walk the right foot
towards the
right edge of the mat.
Bring the hands to
the left side of the mat,
and then here you are,
you're checking it out.
You bring the breath.
Again, there's an option here,
instead of Lizard, to
come into One-Legged Pigeon.
Yogi's choice here.
Each day can be
a little different.
You check in with the body.
And open up through the hips.
You can do a
little mix and match too.
Take one more deep
breath, nice and easy.
And then we'll
release by coming through
to all fours, nice and slow,
and then taking it to
the other side nice and easy
by simply
stepping the left foot up.
Again, back knee is lowered.
You can lift it,
but I like to lower,
open up through the
front of the hip, hip flexor.
And then walk your left foot
towards the
outer edge of your mat.
Hands come together
and check it out here.
Lifting up through the chest.
Bringing nice, full breath.
Again, option to walk it over.
You might choose to
insert a One-Legged Pigeon here.
Again, I encourage you as
you repeat these five minute
sequences to keep
checking in every day.
It's always different,
you just gotta pay attention.
We'll take one more deep
breath here in this Lizard.
And then exhale, release,
Extended Child's Pose.
So you'll go
through all fours first.
Bring the knees as
wide as the yoga mat.
Toes come towards
each other to touch.
Inhale and exhale.
Send the hips back.
Forehead to the earth.
Deep breath in.
Long breath out.
Awesome work.

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