Power Fusion Yoga


shoulder blades together melt them down
your back feel the release to the earth on your next big inhale shoulders up
round your shoulder blades forward let them release to the earth
beautiful continue with your breaths take your nice big inhales open mouth
exhales as most of you know we do usually do this in a heated studio this
is a hot class so we tend to keep it at about a hundred with the body heat
and sometimes it gets up to 105 degrees with about 40% humidity so we’re in I
don’t know what you’re doing but my heat is cranked up just a little bit but it’s
not 105 degrees so in order to cultivate internal heat seal
lips inhale through your nose seal your lips slightly and close off your throat
and have this nice oceanic exhale so it’s inhale exhale that’s called our ujjayi pranayama
continue with that breath you will start to generate heat within your body if you
ever need to release it you get a little overheated just part your lips and next
go through your lips take a couple more breaths inhale as your breathing as
you’re settling into your space start to bring an intention to mine something
you’d like to dedicate your practice to a reason why you are on your mat this
morning I just had this to offer in the honor of the late great Kenny Rogers
this is the mantra that I really lived my life by so I might as well share
it with you and the song is on my playlist
you gotta know when to hold them know when to fold em know when to walk away
and know when to run with that take a nice big inhale last
one right here inhale through your nose exhale beautiful have a beautiful
practice friends inhale Mountain Pose Tadasana ground down through the four
corners of your feet I’m gonna turn this way just because you can see my body
much better my body angles and what I’m doing here so inhale Mountain Pose round
now through the four corners of your feet slightly across the earth away with
your heels bend into your knees lengthen through your core roll your shoulder
blades together melt them down your back exhale back bed so you can do this
cactus 8 with your arms as you back then option to keep your arms straight but
that’s a little harder on your lower back so I always prefer the cactus
option exhale back then pull your heart up to the sky work to keep any weight
out of your lower back here inhale Mountain Pose back to Center exhale
forward fold Booton asana bring your hands through
heart center calm down release everything right here friends if you
have taken my class you know that this is my favorite posture in yoga this is
the release here this is what we all want with yoga so feel free to clasp or
opposite elbows wherever you are and I’m guilty of it right now to release the
tension in the back of your neck gaze between your knees just let the crown of
your head and melt to the earth maybe stay for your inhale stay for your
exhale let the crown of your head go closer to the earth option to plant your
left palm into the earth then through your left knee inhale send your
fingertips up to the sky look over your right shoulder toward the ceiling exhale
bring your palm back to the earth plant your right palm bends slightly into your
right knee inhale extend your left fingertips to the sky
gaze over your left shoulder toward the ceiling exhale forward fold
beautiful stay for your inhale right here and your exhale inhale halfway lift
article two not not place your palms on your shins work to find a nice tabletop
in your spine fire up through your core press your hip points back so we see a
lot of this in forward fold we really want to work for a nice
tabletop flat spine keep your neck and extension of your spine so a lot of
people want to look up look down it’s perfectly natural to have that tendency
but mindfully focus on what your neck is doing here do you want your neck to be a
strong extension from your tailbone all the way out through the crown of your
head exhale squat and curl ball pose come up
high to your bones I’m having some big knee problems this morning guys so I’m
not going very deep here but go as deep as you can I’m going to keep my palms to
the earth compress in through the central length of your body work to
bring your chin to your chest about your forehead to your lady stay for your
inhale breathe space between each and every your spine lengthen stay for your exhale
hug your biceps into your thighs inhale Mountain Pose Tadasana let’s flow are
sitting right here exhale back bend on to the tossin on inhale Mountain exhale
forward fold inhale halfway lift exhale squat and
curl Bob post are you coming in from belly wrap this little girl loves her
belly rubs anytime she can’t show rollover for a belly rub beautiful
inhale Mountain Pose find your steeple grip up overhead interlace all ten
fingers release your pointers big inhale exhale gentle Simon to your right
shift weight slightly into your left heel pull your left hip point toward the
back wall as your fingertips reach to the opposite ball inhale back to Center
exhale gentle citement to your left by the same stretch through the opposite
side of your body pull through your love your right openings here lengthen
through your left obliques so we work to not crunch in to your left side but
finally and inhale back to centre release your palms
exhale back meant inhale Mountain Pose exhale forward fold inhale halfway lift
exhale squat and curl wall pose come up high to the balls of your feet pull the
tops of your feet towards the front of the room as you feel the stretch through
the soles of your feet maybe go for a half buying rep one arm around your
shins maybe a full light stay fear inhale compress on your exhale round
your heels inhale Mountain Pose Tadasana reclaim your steeple grip up overhead
big inhale exhale half moon artists and rest about true you’re right so I’m
going to face you for this one hole through your right side body use
your right arm to pull your left arm long over your left ear
maybe tip your left shoulder back so you’re getting a nice opening through
your heart here stay for your inhale find your length stay for your exhale
and melt your death inhale back to centre
exhale Halfmoon artist address not to your left
feel the stretch through the opposite side of your body
big lengthening through your left side body melt to your depth tip your right
shoulder blade towards the back wall open up through your heart
inhale back to centre gaze your pumps here exhale back fed with your skee-bowl
grip so keep your heart lifted here you’re not going to safar that’s okay
inhale back to Center exhale forward fold with your steeple grips so nice
strong core lengthened spine and use your core strength to pull yourself down
so this is what we see a lot of the time boom and we’re here this is a beautiful
opportunity for core engagement so really take your time find your strength
, bring your fingertips to the earth slow and controlled
once your fingertips are there reach them around for your calf it’s in your
practice cup of your heels inhale hands to feet pose part of the Stas and I lift
your hips up to the sky and again we’re holding that tension in our neck right
we want to keep looking for the top of our mat let it go gaze between your
knees stay for your inhale smash your torso into your thighs stay for your
exhale work to lift your hips one inch higher save your inhale
a freer exhale melt really sir keels find your stable grip
in front of your toes once again now strong core frame your ears with your
biceps with those extended arms inhale slowly rise come all the way up standing
and then let it go beautiful I should warn you practicing while teaching is no
joke so if I’m huffing and puffing and out of breath over here I’m sorry
but this is a whole new challenge for us just bear with me most of you know what
you’re doing and if you don’t I will guide you along I like blocks here it’s
certainly not required that’s my own personal preference if you have a block
you want to give it a try go for it extend your arms parallel to the earth
pull your shoulder blades back into their soccer suck it prepare for awkward
series being inhale exhale awkward series would katana expression1 then
into your knees work to keep your arms parallel to the earth the whole time
pull your shoulder blades back if they’re stuck in belts your glutes
toward the earth keep your spine and I’ve served a 45 degree angle here again
my knees are not cooperating with me this morning so I’m not going very far
but come to your depth stay for your inhale stay for your exhale inhale slowly rise come all the way up
to the balls of your feet relevé up I like this block here because it keeps my
my hips and my knees in alignment it just keeps me in check so it’s a nice
reminder keeping your alignment right where it needs to be
exhale expression to melt into your knees here keep your spine strong and
long so you want to imagine a string coming out the crown of your head
keeping everything in a very upright position work to parallel your thighs to
the earth stay for your inhale stay for your exhale inhale slowly rise press the earth away
with the balls of your feet let your heels go if you have a block you
contingent at this point keep your feet hips width distance apart
keep your arms extended parallel to the earth slightly pigeon-toed your feet
together knock your knees together stay for your inhale exhale katana expression
three melt your glutes back towards your heels just as in our second posture our
spine is strong and long here find that string pulling the crown of your head
toward the sky keep your core very engaged mount to your deaths now your
heels may or may not come up off the earth either way is fine it’s totally
dependent on your own Anatomy stay for your inhale stay for your exhale where you get all the way back up
beautiful let it go bring your big toes back together to touch so this is an
alignment cue that I’m a little militant about this is what gets our spine
realigned before we transition the postures if we’re not paying attention
our feet sometimes tend to do you know toes out toes in it just messes up our
alignment so as we flow through our practice be aware what your body is
doing and I will bring the cues back to it every once in a while just so you can
check back in so I’m gonna go this way again so you can see what’s happening
here inhale Mountain Pose exhale Eagle on your right actually I lied I’m just
gonna stay here for now grab your right arm under your left find a compression
at your palms or you can take a bear hug here whatever feels better depends on
how tight you are through the shoulders shift weight into your left leg flex
your right thigh up and over option here to keep your toes connected with the
earth option to snuggle them around your calf and then pull your knee back to the
center line of your body so you want your knee in line with your belly button
stay for your inhale compress on your exhale so pull your belly button put
your elbows in towards your belly button this is a compression posture the entire
point of this posture is pulling everything to the center line
body nice inhale release just your leg not gonna turn exhale Eagle arms
airplane on your right extend your right leg long behind you stamp the sole of
your right foot toward the back wall exhale bring your prayer grip to heart
center inhale balancing stick to Linden das mat so I’m running out of room here
let me extend a little bit flex your toes like crazy to the earth fire up
through your core engage through your right glute and hamstring to extend your
right leg long behind you pull your fingertips 2 inches closer to the front
of the room inhale slowly rise strong and control come all the way back up and
through heart center and then by your side
let’s do it on our left they toes together to touch inhale Mountain Pose
exhale Eagle on your left swing your left arm under your right compress at
your palms or take your bare hub shift weight into your right leg push your
left thigh up and over again option to keep your toes connected to the earth
option to snuggle them around your calf this posture is it helps to flush out
like your lymphatic system it keeps your joints lubricated so it hot power Fusion
this class specifically is all about compression to really work into those
joints and to flush out those systems so find the depression toward the center
line of your body talking and balancing if not easy once you’re there inhale
release just your left leg let me rotate here exhale you can learn to airplane on
your left extend your left leg long fire up through your core tabletop your spine
to the earth exhale bring your program to heart center inhale balancing state pull your fingertips long to the front
of the room find strong line of energy out your fingertips through your spine
out your glutes and shoot it out your left heel inhale slowly rise exhale
hands to heart center thomas lee dahee big inhale
strong exhale one more big breath big inhale
strong exhale beautiful in classes is typically where
we take a water break I mean one I don’t know about you we go ahead and take a
moment for water okay hi Sandy hi Aaron hey Brian hi Kate are you guys doing
good to see you all right when you’re ready should’ve
brought a towel down here I’m like oh it’s not hot it’s not gonna be sweaty
just kidding use my sweatshirt but nobody sees that
all right when you’re ready bring your feet about hips width distance apart
shine your comes forward pull your shoulder blades back
this is standing separate let’s stance standing forehead to knee it’s a
four-part posture you can hold it any one of these four parts fire up your
biceps and triceps we want to keep your fingers long to the earth shift weight
into your right leg float your left thigh parallel to the earth this is
expression one you can stay here find three 90-degree angles in your hip your
knee and your ankle flex it your toes engage through your core if you’re
strong and steady and you want to move on exhales here expression to round your
spine I’m gonna turn this side here round your spine interlace all ten
fingers at the base of your foot allow your foot to drift back in line so your
knee is back in line with your hip option to stay here or option to extend
to your expression three parallel your leg to the earth flex your toes find a
strong core engagement right here nice strong lines pull your shoulder blades
together and I’m going to stop talking here cuz I’m gonna fall out of it but
exhales here expression four come back to expression one find your balance
once you’re strong and steady floats your right heel towards your right glute
extract to the inside arch of your right foot extend your right fingertips to the
sky big inhale exhale to your standing bow press your shin your right shin
toward the back wall feel the stretch through your quads
engage strong through your right arm with your left arm by that oppositional stretch between
your toes to your fingertips inhale slowly rise exhale come on back to the earth
beautiful find your strong position once again shift weight into your left leg
floats your right thigh parallel to the earth
find your staying free check that opposite and my rights must be flexing
today whatever side you didn’t win the first I’d do it on this side find three
90-degree angles and your hip your knee and your ankle but you’re strong core
you’re strong alignment right here if you stay here on the first night stay
here again or exhale to your expression to and always all ten fingers into the ball
of your right foot bring their feet back in line with your hip stay here if you
stay here on the first side or inhale to your expression three extend your leg
long flex your toes towards your nose open up
your heart option to stay here exhale to your expression four round your spine
not your forehead towards your knee find a spot on your mat that needs your need
to really help with your balance here inhale back to your expression one
find your balance once you have it floats your left heel towards your left
boot recharger the inside arch of your left foot bring your knees back together
inhale extend your fingertips to the sky exhale deer standing both fire up
through your core extend your fingertips long in front of you that oppositional
stretch from your fingertips through your back shin well actually help create
stability through the center line of your body I’m just switching positions
here inhale slowly rise come on back up
find your neutral position big toes together to touch take a big
inhale strong exhale beautiful we’ll head into a longer set
of standing bow I’ll turn to the side so you can see what this looks I can decide
inhale Mountain Pose exhale melt your right elbow into your right hand please
open your palm float your right heel towards your right glute and there
without any twisting we just want to reach around with the inside arch of our
foot so we tend to kind of want to do this twisty thing that will pose risks
to our rotator cuff so we just want to rotate open reach for the inside arch of
your right foot pull your knees back together inhale left fingertips to the
sky exhale to your standing bow pull your left fingertips long in front of
you press your right shin toward the back
wall feel the stretch through your right quads strengthen in through your core
while your core strength in by three strong slow breaths right here bring your feet to the earth
palms the heart center your calls hearsay
inhale Mountain Pose exhale monster left shell out left elbow into your left ear
crease again without rotating through your shoulder just open up reach for the
inside arch of your foot pull your knees back together
big inhale fingertips to the sky exhale standing bow
cross your shin toward the back wall
let your toes float up as far as you can get that
fire up through your extended arm that strength through your biceps and triceps
will help with your stability here three strong slow breaths right here inhale slowly rise hands to heart center Samus teehee
take a big breath in big exhale alright friends let’s flow arson a baby
I need you to move I love you but you got to move alright let’s lower Sonny
before we come to the earth big toes together to touch inhale Mountain Pose
exhale back bend inhale Mountain I was hailed forward
fold inhale halfway left prepare for your
change here exhale high plank place your palms to the top corner of
your mat bring your hips in line with your
shoulders keep your neck and extension of your spine so we tend to want to drip
it down we’re kind of perk it up keep your eye on see what’s going on just
kind of gaze between your thumbs keep that neck long and solid stay for your
inhale exhale downward facing dog so pedal into your dog here lift one
heel then let’s together heal
imagine your body is strong upside down V shape here
here so pull your hips up to the sky if you find that your round your spine is
curving a lot of times we see this straight legs what kind of a curved
spine if you find that you need a modification then slightly into your
knees and then lengthen your spine so that’s the modification we take for
downward facing dog stay for your inhale pull your heels up on your exhale melt
your heels to the earth inhale float your right leg higher
send your right leg long flex your toes like crazy to the earth slow and
controlled exhale pull your knee into your heart sweep your leg through frame
your foot with your palms inhale Boyer’s do I have to turn this around so I can
face you guys so open up to a war to find a 90 degree lunge in your front leg
check to see that your front toes are pointing directly in front of you and
your back toes are pointed toward me take a nice deep lunge fire up from
fingertip to fingertip here we don’t want any of this action no noodle arms
right keep those arms strong and long was that dirty dancing spaghetti arms
has many causes fit any arms so find your strong lines right here gaze to
your front finger tips exhale hot sales triangle reach forward
and then rotate your arms open to north and south
use your right elbow to press into your right knee so your knee is opening up
you feel a stretch here through your right adductor muscle your inner thigh
pull your lumping your tips to it just closer to the sky fire up through your
obliques inhale reverse warrior scoop the air up over your side body feel a
nice stretch from your hip points up for your armpit and your armpit out through
your fingertips option to wrap your arm around your lower spine option just keep
your arm long to your back leg exhale warrior two
inhale star pose all right I can take a little breather here find a big capital
X big inhale open your heart exhale hands to heart center come on down to
your horse opposed shimmy where your way down tuck your tailbone engage through
your core come to your depth maybe float your toes up off the earth
when we clean our toes in to on for dear life we tend to take any work out of our
legs to re-engage through the front line of your legs float your toes up off the
earth fire my employees through your quads let’s lower the arms on this side
friend inhale flow exhale melt inhale
exhale nose two more on your breath big inhale
exhale last one inhale exhale come to your deck
just holding or holding here for a five-four three-two-one
inhale star pose let it all go right here tea out your arms parallel your
feet nice strong spine engaged core exhale standing separate legs stretching come to your depth here
you could bring a block pull the earth a little closer to you or a pillow
release the tension in your neck gaze between your legs maybe shift weight
slightly to the balls of your feet so your toes kind of act as a break he
wiped that hip over knee over ankle alignment that shift to the balls of
your feet will help with that alignment and just melt to your deferens find your breath
mindfully breathe in strong exhale start to take control of your breath
reset right here find three more strong breaths wherever you are place your palms under your shoulders
fire up your court table top your spine find the strong alignment right here tee
out your arms engage your core inhale slowly rise find your prayer grip up
overhead shorten the distance between your feet toggle all 10 toes to the
front of the room big inhale lengthen through your side body tuck your chin
exhale standing separate light forehead to knee pose round down find your
forehead to knee connection here bend into your front knee as much as you need
to so the entire purpose of this posture is a forehead to knee connection that’s
where you’re getting the benefits here so I know we tend to want to be flexible
and try to pull everything and keep everything long and strong which of
course is important but in this posture in particular we’re looking for a bend
in our front leg if you need to to make that forehead to knee connection
compress your chin to your chest find that shallow breath it’s uncomfortable
discomfort is the only thing that grows us discomfort guides us to change in
places where we don’t realize we might need it
take three more breaths reclaim your program in front of your
toes tuck your chin use your core inhale slowly rise release your chin last once
you’re here waterfall your fingers to the small of your back interlace all ten
fingers big inhale pull your knuckles to the earth exhale top and then treat
watch into your leg allow your back leg to float forward imagine your body like
a seesaw so is one end goes down the other end goes up flex your toes pull
your knuckles away from your glutes toward the ceiling when you’ve reached
your edge exhale to your standing splits frame your foot with your palms option
to find if I wrap one arm around your ankle option for a full line Prabu both
wherever you are everything’s attention to the back of your neck gaze beyond
your knee flex your toes to the earth but pulsar heel right here pulse it out
four four three two one exhale drop your back heel low lunge inhale three-legged
dog kick exhale downward-facing dog take a nice
big inhale nice strong exhale inhale three-legged dog kick on your
left foot your left heel hi flex your toes like crazy exhale pull
your knee into your heart find your low lunge take a 90 degree bend in your
front leg inhale open warrior two Bend into your front knee as much as you
can find your 90 degree lunch extend long from fingertip to fingertip shift
your front knee toward the back wall as your hip point presses to the front of
the room find that opposition fetch right there
exhale hot style triangle extend forward and then rotate your arms open to north
and south hold your fingertips toward the ceiling press your left elbow into
your left knee open up through your left adapter inhale reverse where find the
stretch from your hip point up for your fingertips reset your lunge if you’re
starting to let go exhale warrior two inhale star cause
come on back up find your strong capital B reach for all the workers at the ro
big inhale exhale come on down to your horse
find your prayer group at your heart center come to your death let’s twist it
out on the side friends bring your palms to your inner thighs plunge your toes up
off the earth inhale exhale drop your back shoulder
as you as you dip toward the center use your hand to press open your meat and
find that stretch through your inner thigh inhale back to Center strong core
nice long spine exhale melt she wore just like Center bring your preggers to heart
center find your death here let’s do some heel lifts on this side inhale
float your front heel height pulse it out 4 4 3 2 1
exhale drift your heel down inhale lift your front heel pulse it out for 4 3 2 1
exhale release come to your depth inhale float both heels high pulls 4 4 3
2 1 drop into the earth inhale star pose tee out your arms parallel your feet
exhale standing separate legs stretching this is your side friends find what
serves you gonna reconnect to Instagram here batteries giving me problems options here loves you can do an
asymmetrical stretch stretching over one side and then over the other you can go
into squad Astana you can go into a prone frog that’s my favorite
I always cute I always stay this in class what I never actually do it so
here’s a pro Prague this is getting nicely into your hips or you can go into
an inversion and you’d like it dealer’s choice friends so find what serves you
you’re in the comfort of your own home so don’t be afraid to take chances
chances you may be a little anxious to take in a studio full of people this is
your moment to shine love’s take a few strong breaths here you’re doing anything asymmetrical start
to eat in your sight out your in chrome frog start to pop up out of it plant your palms underneath your
shoulders engage your courts he have your arms
fire up your horsemen inhale slowly rise find your prayer group up overhead
shorten the distance between your feet find all ten toes to the front of the
room they inhale tuck your chin exhale standing separately forehead Timmy find
your forehead to knee connection keep your core strong and engage this whole
posture gaze between your place beyond your knee Oh shallow breaths here lean into the
discomfort that you are feeling with that chin to chest connection provide your prayer group in front of
your toes once again engage your core tuck your chin inhale slowly rise
release your chin last once you’re up waterfall your fingers to the small of
your back interlace your fingers big inhale open your heart exhale talk of
entry watch and Cheer leg flex your heel up off the earth find your big seesaw
movement right here one end goes down the other end goes up flex your toes
toward the earth come to your depth when you’re not going any further
exhale deer standing splits bring your foot with your palms check for your half
line or your full line drop your hip point your elevated leg drop your left
hip way back in line with your right we call this standing splits it actually
looks more like a standing L in most of us so we’re not looking for this big
long extension to the sky unless you’ve got that but can keep the integrity of
your hip points both swear to the earth let’s pulse our heel right here and
pulse it out four four three two one exhale low lunge inhale three-legged dog
kick exhale downward facing take a big breath in
big strong exhale we’re gonna flow our triangle series I’m gonna send this one
out and take a little break but you guys flow I’ll cue you through
it take another big inhale big strong exhale inhale three-legged dog on your
right side your right heel high exhale low lunge
inhale warrior two exhale hot style triangle inhale reverse warrior exhale
low lunge inhale three-legged dog exhale downward facing dog inhale kick
your left leg high three-legged dog on your left exhale low lunge inhale
warrior two exhale hot style triangle
inhale reverse warrior exhale the lunch inhale three-legged dog exhale downward
facing dog sorry it’s very hard to cue that but I’m
not actually seeing it except in my head and in my head bed moving on
take a nice big breath in settle into your downward dog I need some water okay it’s your thumbs hop step float
travel to the top of your mat prepare for tree pose exhale forward fold inhale Mountain Pose
exhale hands to heart center sama CT take a big breath in
strong exhale reset your breath
once we flow it gets our breath moving against our blood pumping so we get a
little out of breath take a nice big inhale strong exhale all right laughs
let’s hit our tree post for a tree shift weight into your right leg if you’re
doing a hot style bring your left knee to the outside of your left ribcage and
then pull the knife edge of your left foot into your right hip crease shine
the sole of your foot to the sky bring your knee toward the earth tuck your
tailbone down find a nice strong core engagement if this is no good on your
knees then find a vinyasa bring the sole of your foot below your knee pull it up
above your knee just make sure to not fix upon your knee joint we see a lot of
this this is pushing your knee joint out which is not a good thing that’s really
gonna hurt you so if you’re taking a vinyasa tree just keep your foot below
or above your knee if you have your foot placed into your inner thigh press your
towards the back find an arm variation that serves you so
you can wear your branches we send them up yes the heart center
for an added challenge maybe shift your gaze up or down bring your prayer grip back to your
heart center exhale let it go
shift weight into your left leg find the same leg variation you took on the first
side so in yoga we always want to keep our hips nice and even whatever we do on
one side we do on the other side engage through your core tuck your tailbone
under option for a different arm variation on this site so there’s
something different that serves you go ahead and take it
again with your balance shift your gaze up or down
maybe close your eyes altogether and breathe inhale bring your program out to your heart
center all right let’s flow our Sunday one last
time this morning Frank before he come to the earth prepare for some core bring
your big toes together to touch reset your alignment inhale Mountain Pose
exhale back bend inhale Mountain exhale forward fold inhale halfway lift exhale
squat and curl ball pose come on down to your final ball pose
final standing ball pose by the smallest version of yourself yet maybe go for a
bind or a half line pull one arm or both arms around your shins maybe keep your
palms connected to the earth and work to press everything through the center line
of your body wherever you are stay for your inhale exhale come on down to your
mat if you need some more wider go ahead this is a good spot for it before we
start hitting core when you’re ready bring the soles of
your feet together knees out like all your fingertips to the front of the room
slow and controlled one vertebra at a time come on down to the earth analyze
all 10 fingers at the nape of your neck prepare for soup tabata cannot sumo
situps inhale prepare you should be on tough
tough temper right now if you’re listening to my playlist tough numbers
your horse on so if you need to cut it you play with your music go for it right
here inhale prepare exhale crunch inhale lengthen exhale crunch you know that
core engagement through your lower abdominals pull your elbows to the
outside of your peripheral vision if we’re doing this our elbows are really
helping out a lot here so we really want to keep these pressed out so we’re
leading with our heart engaging through our core press your lower back into the
earth keep that connection there if you’ve got that connection and you’d
like an additional challenge process soles of your feet together to touch and
hover them an inch or two above the earth you’ve got eight more right here
keep that strong rushing breath I can’t hear you to know the cabining of just be
true to yourself know that that strong shushing breath is helping you out right
here I’m talking so much so that’s my fishing breath my goodness alright give
you three more right here to hold it up on one just hold isometric hold for four
three two pulse it out pulse for four three two one exhale let it go
pull your knees into your heart or take a nice long body stretch they said your
fingertips to one end of the room your toes to the other take a nice big inhale
feel your belly inflate on your exhale to feel it release parallel your shits to this guy prepare
for yogi bicycles keep your knees directly over your hips
once again interlace your fingers at the nape of your neck inhale prepare exhale
crunch pull your left shoulder to your right knee back to Center Plus bring
your right shoulder to your left knee back to Center make sure you are keeping
your elbows outside of your peripheral vision because again when we leave with
our elbows feel how much easier that is we need to really pull our elbows out
let our core work here you have the option to extend one leg long and then
the other you also have the option to prepare the soles of your feet to the
sky and scissor kick your legs find what serves you we’ve got four more here
for three keep your breath strong for a to nice
shushing breath even your size out now you know we’re not done yet pick a side
and hold just hold for four three two same side pulse it out for four three
two one switch sides and hold for four three two pulls it out for four three
two one let it go all right friends so I know we do that in class all the time
I’m just sitting on my throne in the front of class cueing to it but that ish
is hard man whoa take a nice big inhale nice strong
exhale pull your knees into your heart or take a nice long morning stretch pull your knees in your heart if they’re
not already there wrap your hands my hands behind your knees
rock and roll the length of your spine a bit if that feels good wherever you are
maybe meet me up and we lost enough frog pose bring your feet to the outside
edges of your mat heels to the inside melt here depth here press your elbows
into your knees bring your prayer grip to heart center this posture is killing
my knees so I’m gonna have a seat on a block that is always an option for you
do you’d like a little bit of a deeper stretch bring your fists together now
this is a hip opening stretch our Anatomy tends to pronate intz we want to
pronate automatically to our big toes but it defeats the purpose because we’re
not getting a hip opening stretch at that point so it mindfully press way to
the outside edges of your feet as you press your elbows into your knees open
up through your heart you can stay here this is the last knot this is the killer
posture if you have an inversion in your practice where you want to try it in a
safety of your own home go for a beach you know crow or flying frog here I’ll
do a crow demo so to get into crow place your palms into the earth now if you do
have a block or better yet a pillow you can put it where your forehead might go
crashing into the earth because what I always like to say about inversions you
are going to crash into the earth that’s part of the progress of getting from
point A to point B so as long as you’re prepared for that possibility I’ve had
bruises on my forehead before some of you can attest to that so I get it but
since you’re the privacy of your own home you might
put a pillow there and then try it place your palms into the earth come up high
onto your tiptoes find a 45-degree bend in your elbows bring your elbows as high
into your armpits as you can get them and then keeping everything still
connected to the earth just rock forward you’ll have a change in your center of
gravity feels and if you feel strong and steady you can flow one heel up towards
your glute and if you’re feeling it today go ahead and float up over and
then you have your block here oh no you go crashing into the earth so I’ll give
you a few minutes to play here if you are enjoying your Milazzo not enjoying
them who enjoys the loss but nobody enjoys more awesome that’s a killer a
stretch but if you are staying in Lhasa not
they’re killing it find a breath I’m not doing the posture here I’m just putting
some relief on my knees you got a few more breaths here wherever
you are if you are in flight come on back to
earth plant your palms exhale downward facing
dog inhale float your right leg high
exhale half pigeon on your right where your right knee behind your right wrist
extend your left leg while behind you so you might want to gaze over your right
shoulder check to see that your leg is a direct extension of your hip point and
that your toes are pointing directly behind you you can stay here
this is a really killer stretch if you’d like to put your pigeon to sleep start
to crawl your fingertips forward and not your heart or the earth unclench your jaw remove your tongue from the roof of your
mouth take any tension you’re pulling out of
your forehead and breathe start to awaken your pigeon place your
palms under your shoulders step back find a three-legged dog
it’s said your leg hi if you’d like a counter strap stretch drop your right
heel towards your right whoo-hoo open up through your hips feel that nice counter
stretch right here extend your right leg back long exhale to your downward facing
dog inhale three-legged dog on your left
once your left heel high exhale half pigeon on your left work to parallel
your left shin to the top edge of your mat and again case over your left
shoulder check to see that your leg is kind of a direct extension of your hip
point to point it directly behind you work to keep your hips where we kind of
want to lean into our left hip here but work to keep your hips square and if you
want to put your pigeon to sleep start to call your fingertips forward find
that nice release here you’re holding tension in your elbows
work to crawl your fingers a little bit further release that tension and let
yourself melt into the earth come back to your breath here
quite a strong inhale strong exhale plant your palms under your shoulders
float your heart up off the earth tuck your right toes inhale back to a
three-legged dog find that nice extension if you took a
counter-charge on the first I take one here as well open your hip drop your
left heel towards your glutes inhale extend exhale downward facing dog
stay for your inhale stay for your exhale GaSe your thumbs inhale shift or to a
high plank on my count slowing control come to the
earth tuck your elbows 4 4 3 2 1 there you go bring your whole body to
the earth bring your thumbs into your ribcage cricket your elbows up to the
sky exhale inhale baby Cobra bhujangasana
lighten up through your glutes we often want to clench our glutes and get the
strength there let that go press your toenails like crazy into the earth and
then let this stretch come from your spine open up through your heart pull
your shoulder blades together big inhale exhale release bring one
sheet to your mat find a mini shavasana here extend your arms long to your sides if
they’re not already there shift your palms underneath your hip points so you
feel your hip points kind of pressing into your forearms bring your pinkies
together pull your chin back to the center of your mat big inhale exhale
release inhale half Lotus prep on your right keep everything planted into the
earth except from the right hip point or your right toes lengthen and elevate
inhale exhale release inhale half look is prep on your left pull your left toes
along behind you so I’m standing behind you pulling your toes out of your hip
socket elevate your heel to the sky exhale let it go prepare to shift weight
into your upper body here pull your fingertips a little closer together
exhale prepare inhale have locust pull everything from your hip points to
your toes into the air everything from your hip points to your chin is
compressed to the earth big inhale one inch higher exhale let it
go slow and control bring your opposite cheek to the earth let your palms go
maybe flush some fresh blood through your wrists and your palms pump your
fists take another mini shavasana option to tea out your arms or option to
find us a bind at the small of your back exhale kiss your mat inhale full locust
pull everything up off the earth right here your bellybutton and your hip
points are the only compression points into the earth
everything else is elevated pull your heels together inhale open up through
your heart crunch your shoulder blades together exhale let it go bring your
opposite sheet to the earth find your mini shavasana reset your breath as we
get deeper into these heart openers our breath does tend to get very ragged our
heart rate starts to increase and that affects the pace of our breath so at
this point mindfully reconnect with you with your breath here bringing awareness
to how your body is feeling what your heart is feeling start to reconnect your
breath how to help to regulate your heart rate take a nice big inhale
strong exhale but your heels up towards your glutes
reach around for the outside edges of your feet bring your knees back together
exhale prepare inhale floor bow press your shins toward the back wall open up
through your heart feel your shoulder blades press together wall to the soft
spot on your belly keep your neck in a neutral position so we don’t want to do
a lot of Daisy up or down just a nice extension of your spine right here big
inhale one inch higher exhale slow and controlled we’ll let everything come
back to the earth find your mini shavasana here
it feels good windshield wiper your legs bend in your knees let your legs go from
one side to the other find a nice lower back release here plant your palms under your shoulders
one big last burst of energy right here inhale high plank you can also come up
through tabletop position and once you’re there bring your knees together
to the top edge of your mat pull your heels out wide have a seat on your mat
between your heels or sit on the block exhales here fix firm start to walk your
figure palms toward the back wall maybe get about halfway down and
reevaluate how you’re feeling if you have any stress left inside of you and
so keep on going full extension of this posture is your neck and back compressed
to the earth I’m not going there today but more power to you if you are or you
can stay upright and just hold your fix from here if you wear your in the full extension
of the posture start to walk your fingertips back up one palm print at a
time plant your palms find your tabletop position take a counter stretch here or
so we just had a big tourniquet posture our blood flow is compressed with
letting it go here so we’re letting all that beautiful freshly oxygenated blood
flushed through our sister once again so really take those benefits where you can
extend one leg long and then the other maybe from your tornado into the earth
and once you get that nice counter stretch done go ahead and have a seat on
your heels and you’ll pull your fingertips up to
this guy find your prayer grip here exhale half tortoise with a nice strong
spine and nice flat back work to bring your forehead to the earth before your
pinkies get there once you’re there melts your glutes
tortured heels find that gluteal connection on your inhale pull your
fingertips towards the front of the room on your exhales melt your glutes back in
toward your heels inhale lengthen exhale melt glue your glutes and heels together
fire up your core frame your ears with your biceps use your core strength to
pull yourself up right here this is all four strings really nice once you’re
there come all the way up to standing on your knees you can put a block here this
helps with your alignment knees hips over knees bring your palms to the small
of your back points you’re almost backward big inhale exhale camel pose
with stress and I’d use your palms to press your hip points forward just as in
our standing backbend we want that strength pulling the heart up through
the sky so we’re to not crunch into your lower back
instead lengthen through your back open up through your heart inhale come on back to Center have a
seat on your knees bring one hand to your heart by the
grabbing posture with your other hand since your belly to your thighs to the
earth find whatever serves you stay for your inhale let’s do there but your palms back to
the small of your back inhale tuck your chin exhale rabbit pose round your spine
find a forehead to knee connection slide your palms down there glutes reach for
your heels thumbs on the outside fingers on the inside this is the counter
stretch to camel so where we just had our heart wide open we’re now concaving
it back into place we want to really round through our spine if you like a
deeper stretch on your next inhale elevate your hips to the sky pull your shoulders away from your ears
hug your biceps into your thighs inhale exhale slowly rise here we go love’s alright have a seat on
your mat we’re rounding the bend here coming into our last set of restorative
postures plant both booths evenly into the earth extend your right leg long in
front of you big and and pull your sole of your left foot into your right inner
thigh big inhale revolve over your extended
leg exhale seated forehead to knee pose Jean you sure shot sanam so Justins and
are standing forehead to knee pose where we reiterated that forehead to knee
connection this is the same idea it’s just at a sitting posture so in order to
make that forehead to knee connection you could bring a block you can bend
into your knee and much as you need to plant both boots evenly into the earth
so we do tend to kind of lift up here as we rotate mindfully keep both glutes
planted find your forehead to knee connection slowly rise reach your fingertips up
reach for the ceiling keep your core engaged switch out your legs with
chester core strength extend your left leg to the top left corner of your mat
bring the sole of your right foot to your left inner thigh big inhale revolve
exhale seated forehead to knee John use your Shaston on your left press your right glute back into the
earth it’s starting to lift Square both shoulders off to your knee inhale slowly rise extend both legs long
in front of you you’ll get your hamstring stretch here big inhale
fingertips to the time the sky one last time exhale seated forward fold
uttanasana now for a lower back release you bend into your knees and not your
forehead to your knees that will feel really nice on your lower back if you’re
looking more for a hamstring stretch this morning keep your legs straight to
the earth reach for your toes keep your spine strong and long here your neck and
extension of your spine open your heart towards your toes on your inhale pull
the crown of your head toward the front of the room
on your exhale melt your death inhale reach your fingertips at the
front of the room slowly rise all the way down exhale one vertebrae at a time
keep your core nice and engaged as you come to the earth once you’re here we’re
gonna write me up around your right ribcage inhale exhale half when removing clothes
on your right stay for your inhale hug your knee in tight exhale supine twist
likes your right knee drift over your side body maybe tuck your left hip
directly under your right and then warp to tee out your arms and surrender your
right shoulder blade to the earth gazing over your right fingertips back into your heart
boy your left knee up to me given books and it lets your right leg return to her
inhale half when removing pose on your left stay here I hug your knee and tight
exhale stay for your inhale exhales supine twist let your knee
across your body tuck your right hip under your left see out your arms let
your left shoulder blade connect to the earth gaze over your left fingertips all
of that alignment will allow your spine to twist in the healthiest most
beneficial spot that’s why we keel to these shoulder to earth connections
your fingertips while your inhale
feel your spine lengthen on your exhale that’s your shoulder milk back into your heart pull your right
knee up to me that wrap both arms around your shins exhale full when removing
pose stay for your inhale hug yourself tight exhale happy babies get the soles
of your feet to the sky reach through the inside or the outside arches of your
feet press your elbows into your knees feel the stretch in through your inner
reconnect your tailbone to the earth so oftentimes we do a lot of this and happy
needy we want your tailbone to connect to the earth it’s an integral part of
this posture that we tend to overlook once you’re here you could extend one
leg MOG that feels good you can extend your other leg long sway
on your side of your spine side to side bring your knees back into your heart
wrap your arms around your shins one last time pull your forehead up to meet
your knees second-to-last posture of class being inhale pull everything in
the center line of your body exhale final shavasana let it go let your toes
go out wide maybe tuck your shoulder blades under open up through your heart
keep your palms up for energy flip your palms to the earth for gravity settle
into your space vastness
arguably the most challenging posture in yoga
it requires peace and silence on our end
challenging to do in the world that we live in where
we feel like we always have to be moving productive
so as teachers when we queue – Abbas now we often see a lot of students
the real city getting out of it early which may be a
time thing and I understand that and if you have the time and you find
yourself getting a little jittery check in with yourself
recess your breath I will shoot you out of shavasana in
about two minutes just enjoy where you are
enjoy your cheese if you want to stay in shavasana
but no other classes coming but nobody coming in to mop in the
studio turn on the light so you are in your space take whatever
you need you are ready to be guided out of
shavasana start your day of sitting on the couch and watching Netflix
start to bring an awareness back to your breath being inhale feel your belly rise
big strong exhale start to read small movements to your
papers and rotate your wrists and your ankles if you’re ready come on up
your knees and you have burst drop your knees to one side or the other
find your fetal posture the posture of new beginning
savasana translates roughly to corpse pose which I like to think of as the
death of things that no longer serve me my mask that I don’t mean to take with
me fetal pills symbolizes new beginnings
did you learn this past hour if you’re ready come on up to an easy
scene you find whatever that means to you
if you keep your eyes closed or bring them to a nice
our prayer group to heart center we seal our pact is to being community strong one more just like that big in ham strong exhale where your thumbs into your heart feel
loved bounce to your lips bring your thumbs to your forehead know your truth

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