ROCKET 1 Classic

https://www.youtube.com/watch?v=s3HAPFDOS38

[00:00] hi everyone for those of you who don't
[00:02] hi everyone for those of you who don't know me yet my name is Lisa and I am a
[00:06] know me yet my name is Lisa and I am a rocket yoga teacher in Germany in
[00:09] rocket yoga teacher in Germany in Frankfurt and yeah I would like to
[00:11] Frankfurt and yeah I would like to practice the post Rocket series with you
[00:15] practice the post Rocket series with you today um the classic rocket one and yeah
[00:20] today um the classic rocket one and yeah just jump on your mat um prepare and we
[00:25] just jump on your mat um prepare and we get started right into the
[00:29] get started right into the series
[00:31] series come to the top of your mat bring the
[00:34] come to the top of your mat bring the toes together the heels slightly
[00:37] toes together the heels slightly apart close your eyes for a for a moment
[00:41] apart close your eyes for a for a moment then activate your body from the bottom
[00:44] then activate your body from the bottom of your feet until up to the top of your
[00:49] of your feet until up to the top of your head grab your toes into the mat
[00:53] head grab your toes into the mat activate your thighs your
[00:56] activate your thighs your kneecaps slightly bring some activation
[00:59] kneecaps slightly bring some activation into to your thighs your
[01:02] into to your thighs your B pull your table slightly forward to
[01:06] B pull your table slightly forward to straighten up your
[01:07] straighten up your spine engage your
[01:10] spine engage your coreana
[01:12] coreana active lift your chest up to the sky and
[01:17] active lift your chest up to the sky and then pull your shoulders up and back and
[01:22] then pull your shoulders up and back and then down activate
[01:27] Hast bring some energy into your hands
[01:30] Hast bring some energy into your hands and arms and then lift the crown of your
[01:33] and arms and then lift the crown of your head up to the sky become a little
[01:38] head up to the sky become a little taller straighten your
[01:41] taller straighten your spine breathe all the air
[01:45] spine breathe all the air out activate your UJ breath breathe in
[01:49] out activate your UJ breath breathe in for four
[01:52] counts
[01:56] exhale
[01:58] exhale inhale
[02:03] exhale open your eyes
[02:07] inhale and
[02:09] inhale and exhale let's begin with
[02:12] exhale let's begin with suras inhale arms over your
[02:15] suras inhale arms over your head exhale with tasana fold
[02:19] head exhale with tasana fold forwards inhale AR tasana straighten
[02:22] forwards inhale AR tasana straighten your spine look
[02:24] your spine look forward exhale step back he chest chin
[02:28] forward exhale step back he chest chin to the floor
[02:30] to the floor inhale C up all the shoulders
[02:33] inhale C up all the shoulders back up and exhale over the knees into
[02:37] back up and exhale over the knees into your first downward facing
[02:42] dog maybe you want to push your feet
[02:45] dog maybe you want to push your feet into the
[02:46] into the ground give a light stretch to your
[02:50] ground give a light stretch to your hamstrings lighten up that hip a
[02:55] hamstrings lighten up that hip a bit and then push all your fingers
[02:58] bit and then push all your fingers firmly into the ground root
[03:03] yourself externally rotate your
[03:07] yourself externally rotate your shoulders the shoulder blades are
[03:09] shoulders the shoulder blades are spreading apart from each other neck is
[03:12] spreading apart from each other neck is loose dsty to na or
[03:16] loose dsty to na or kneecaps push your tailbone up to the
[03:19] kneecaps push your tailbone up to the sky one more breath
[03:24] here inhale come to the top of your toes
[03:27] here inhale come to the top of your toes look forward exhale bend your kn
[03:30] look forward exhale bend your kn slightly inhale step on jump forward
[03:33] slightly inhale step on jump forward look up exhale utana fold
[03:38] look up exhale utana fold inhale arms over your head spread your
[03:41] inhale arms over your head spread your fingers exhale
[03:43] fingers exhale s two more times
[03:47] s two more times inhale
[03:51] exhale inhale look up straighten your
[03:55] exhale inhale look up straighten your spine exhale step jum back chaturanga
[04:00] spine exhale step jum back chaturanga push your elbows into your chest inhale
[04:03] push your elbows into your chest inhale AB dog shoulders back push the up exhale
[04:06] AB dog shoulders back push the up exhale downward facing dog five breaths.
[04:11] Downward facing dog five breaths inhale exhale push yourself with your.
[04:14] Inhale exhale push yourself with your hands into the.
[04:17] Hands into the ground.
[04:19] Ground inhale Dy to our caps push your spine up.
[04:24] Inhale Dy to our caps push your spine up to the sky inhale for.
[04:28] To the sky inhale for three for.
[04:31] Three for three inhale for.
[04:34] Three inhale for four exhale.
[04:37] Four exhale four in come to top of your toes look.
[04:39] Four in come to top of your toes look forward exhale Bend knees inhale step or.
[04:44] Forward exhale Bend knees inhale step or up look up.
[04:47] Up look up exhale.
[04:51] Inhale.
[04:53] Inhale exhale One Last Time.
[04:56] Exhale One Last Time inhale exhale f hands to the ground.
[05:01] Inhale exhale f hands to the ground inhale look up.
[05:03] Inhale look up straighten exhale jump back.
[05:07] straighten exhale jump back chatanga inhale upward facing dog up.
[05:11] chatanga inhale upward facing dog up exhale downward facing dog inhale for.
[05:16] exhale downward facing dog inhale for one.
[05:19] one exhale inh for.
[05:22] exhale inh for two.
[05:25] exhale inhale for.
[05:28] exhale inhale for three.
[05:31] exhale inale for.
[05:33] exhale inale for.
[05:34] [Music] four.
[05:37] four exhale lale comes the top of your toes.
[05:39] exhale lale comes the top of your toes look forward exhale bend your knees.
[05:43] look forward exhale bend your knees inhale jump to the top of your mat look.
[05:45] inhale jump to the top of your mat look up exhale for.
[05:51] inhale.
[05:56] exhale.
[05:58] exhale inhale.
[06:02] exhale inhale lean into your hands look.
[06:05] exhale inhale lean into your hands look forward straight spine exhale steple.
[06:09] forward straight spine exhale steple jump back
[06:11] jump back chatanga inhale up dog exhale down walk
[06:15] chatanga inhale up dog exhale down walk dog right foot forward inhale
[06:19] dog right foot forward inhale
[06:20] V exhale head to the ground seep jump
[06:28] backat exhale down dog left foot forward
[06:35] inhale exhale hands back step back or
[06:39] inhale exhale hands back step back or jump back chatanga inhale up
[06:43] jump back chatanga inhale up to Exhale downward facing dog five
[06:50] breath you can also right here jump into
[06:53] breath you can also right here jump into a handstand if you want jump to attack
[06:57] a handstand if you want jump to attack or do some bunny hops
[07:00] or do some bunny hops
[07:02] all the options you have for your own practice
[07:05] it's your practice make it your own take two last breaths
[07:09] here or come back from your
[07:11] here or come back from your.
[07:13] handstand inhale come to top of your.
[07:15] handstand inhale come to top of your toes look forward exhale bent knees.
[07:19] toes look forward exhale bent knees inhale jump forward look up exhale.
[07:24] inhale jump forward look up exhale fold inhale catas on chair pose exale.
[07:30] fold inhale catas on chair pose exale two more times.
[07:34] two more times inhale.
[07:36] inhale exhale maybe lean into your hands inhale.
[07:39] exhale maybe lean into your hands inhale come to the top of your toes and exhale.
[07:43] come back bend the elbows inhale look up.
[07:48] exhale down dog right foot forward.
[07:52] inhale.
[07:54] V exhale hands down maybe jump.
[07:59] and chatanga bend.
[08:02] elbows inhale up dog exhale down LG left.
[08:08] foot steps forward inhale Warrior One exhale hands to the ground maybe a.
[08:15] One exhale hands to the ground maybe a jump back bend the
[08:17] jump back bend the elbows inhale up dog exhale down dog
[08:23] elbows inhale up dog exhale down dog five breath
[08:25] five breath here or your hand
[08:28] here or your hand stand inhale for
[08:31] stand inhale for two exhale for
[08:35] two exhale for two inhale for
[08:38] two inhale for three exhale for
[08:41] three exhale for three inhale for
[08:44] three inhale for four exhale for
[08:47] four exhale for four inhale come top of knees to toes
[08:51] four inhale come top of knees to toes exhale Bend knees
[08:56] inhale
[08:58] inhale
[09:00] exhale
[09:00] exhale inhale chair POS exhale
[09:03] inhale chair POS exhale s One Last Time inhale utkatasana sit
[09:09] s One Last Time inhale utkatasana sit low exhale utanasana
[09:13] inhale look forward maybe jump back bend
[09:17] inhale look forward maybe jump back bend the elbows.
[09:18] the elbows chatanga inhale out exhale.
[09:23] chatanga inhale out exhale down right foot forward inhale Warrior.
[09:27] down right foot forward inhale Warrior One exhale hands to floor maybe a hand.
[09:33] One exhale hands to floor maybe a hand stand lend with Bend arms inhale up dog.
[09:38] stand lend with Bend arms inhale up dog exhale down dog left foot forward inhale.
[09:43] exhale down dog left foot forward inhale Warrior exhale hands down maybe hands.
[09:48] Warrior exhale hands down maybe hands stand.
[09:50] stand bent inhale dog exhale downward facing.
[09:55] bent inhale dog exhale downward facing dog five breaths or a hands Bend.
[10:02] if you want to come to handset maybe.
[10:04] if you want to come to handset maybe bring the feet closer look forward jump.
[10:07] bring the feet closer look forward jump up to a tuck or directly into your.
[10:12] up to a tuck or directly into your handstand hold it pushly into the.
[10:17] Handstand hold it pushly into the ground two more breaths come.
[10:23] Down.
[10:26] Inhale.
[10:28] Inhale exhale tip of the.
[10:30] Exhale tip of the rocket inhale chair pose sit low bring.
[10:35] Rocket inhale chair pose sit low bring the knees together heels together pull.
[10:38] The knees together heels together pull your.
[10:39] Your tailbone.
[10:41] Tailbone down pull up the pelvis to your nose.
[10:46] Down pull up the pelvis to your nose shoulders are relaxed arms are straight.
[10:49] Shoulders are relaxed arms are straight fingers can be spread and your hands can.
[10:51] Fingers can be spread and your hands can be together as an asanga or.
[10:56] Be together as an asanga or apart bring the fingers the fingers.
[10:59] Bring the fingers bring the arms below your ears behind.
[11:04] Bring the arms below your ears behind your ears bend forward belly and arms.
[11:08] Your ears bend forward belly and arms are parallel to the floor maybe your.
[11:11] Are parallel to the floor maybe your belly is slightly touching your.
[11:15] Belly is slightly touching your thigh in they come to the top of your.
[11:18] thigh in they come to the top of your toes exhale hands down shoulder distance.
[11:21] toes exhale hands down shoulder distance apart Bas cre pose Lean Forward look.
[11:26] apart Bas cre pose Lean Forward look forward bring the feet together push.
[11:29] forward bring the feet together push firmly into your.
[11:31] firmly into your hands look forward and exhale jump.
[11:37] hands look forward and exhale jump backa inhale up.
[11:39] backa inhale up dog exhale down.
[11:43] dog exhale down dog left foot 45 Dees right foot steps.
[11:46] dog left foot 45 Dees right foot steps forward inhale Warrior.
[11:49] forward inhale Warrior One bring your hands together or apart.
[11:52] One bring your hands together or apart should the distance apart fingers are.
[11:56] should the distance apart fingers are spread pull your right hip back.
[12:00] spread pull your right hip back pull your tailbone.
[12:04] pull your tailbone down.
[12:06] down inh Warrior.
[12:09] inh Warrior B sit.
[12:11] B sit low the knee the Sigh is parallel to the.
[12:15] low the knee the Sigh is parallel to the floor shoulders are.
[12:18] floor shoulders are relaxed your arms are active look.
[12:21] relaxed your arms are active look forward to your middle.
[12:23] forward to your middle finger exhale straighten the front leg.
[12:25] finger exhale straighten the front leg bring the left foot closer inhale reach.
[12:29] bring the left foot closer inhale reach exhale Trion Asana push use your right.
[12:33] exhale Trion Asana push use your right hand to your lower leg or grab your big.
[12:39] hand to your lower leg or grab your big toe look up to your.
[12:41] toe look up to your toe arms spreading up one more.
[12:46] toe arms spreading up one more breath exhale bring the left hand down.
[12:49] breath exhale bring the left hand down bring the left foot closer.
[12:52] bring the left foot closer 45° left hand outside of the right leg.
[12:56] 45° left hand outside of the right leg right arm up to the sky pull the right.
[12:59] right arm up to the sky pull the right shoulder back think about a back bend.
[13:01] shoulder back think about a back bend it's a Twist.
[13:03] it's a Twist here push your toes into the.
[13:07] here push your toes into the floor exhale bring the right hand down.
[13:10] floor exhale bring the right hand down step the left foot far behind you bend.
[13:12] step the left foot far behind you bend the front leg left arm forward.
[13:18] Pana extended side angle left hand.
[13:22] Pana extended side angle left hand reaches forward look into your hand left.
[13:25] Reaches forward look into your hand left shoulder pulls back and down into your shoulder.
[13:28] Pulls back and down into your back poet one more back poet one more breath option to bind of.
[13:34] Breath option to bind of course inhale High latch arms up exhale.
[13:39] Course inhale High latch arms up exhale bring the hands in front of your chest.
[13:41] Bring the hands in front of your chest hook the left elbow twist to the right.
[13:45] Hook the left elbow twist to the right look over your right shoulder pull the.
[13:47] Look over your right shoulder pull the right shoulder back left leg is strong.
[13:52] Right shoulder back left leg is strong maybe you can also bring your left knee down if you need some more.
[13:54] Left knee down if you need some more balance in inhale come up.
[13:57] Balance in inhale come up exhale hands down step back.
[14:00] Up exhale hands down step back chaturanga elbows bent inhale out dog.
[14:04] Chaturanga elbows bent inhale out dog exhale down dog first option for Pinch.
[14:08] Dog exhale down dog first option for Pinch mayurasana elbows down.
[14:12] Pinch mayurasana elbows down lower arms are parel to each other.
[14:13] Mayurasana elbows down lower arms are parel to each other walk your feet in looking between your.
[14:16] Down lower arms are parel to each other walk your feet in looking between your.
[14:23] walk your feet in looking between your hands you can also use the block here
[14:25] hands you can also use the block here inhale kick up to your PIN
[14:29] inhale kick up to your PIN that push your arms into the ground toes
[14:33] that push your arms into the ground toes are reaching up course you can shift
[14:36] are reaching up course you can shift your Gaz back modify here with Dolphin
[14:40] your Gaz back modify here with Dolphin if you need it or dolphin dips to
[14:43] if you need it or dolphin dips to strengthen your
[14:45] strengthen your shoulders hold it for five breaths in
[14:49] shoulders hold it for five breaths in total one more
[14:52] total one more breath and then come down
[14:55] breath and then come down slowly downward facing dog
[15:00] slowly downward facing dog right foot 45 degrees left foot steps
[15:03] right foot 45 degrees left foot steps forward
[15:06] forward inhale sit down low left hip pulls
[15:11] inhale sit down low left hip pulls back tailbone down pelvis up look up to
[15:16] back tailbone down pelvis up look up to your hands relax your shoulders and your
[15:19] your hands relax your shoulders and your neck inhale war
[15:22] neck inhale war two maybe bring the right foot further
[15:25] two maybe bring the right foot further back left thigh is par the floor pelvis
[15:31] back left thigh is par the floor pelvis reaches to the nose hands are spreading
[15:34] reaches to the nose hands are spreading away from each other look over your
[15:37] away from each other look over your middle finger sit low exhale straighten
[15:40] middle finger sit low exhale straighten the front leg bring the back leg closer
[15:43] the front leg bring the back leg closer inhale reach exhale Treon
[15:46] inhale reach exhale Treon Asana pull the right shoulder back open
[15:49] Asana pull the right shoulder back open your chest look up to your
[15:54] thumb one more
[15:56] thumb one more breath exhale right right hand down
[15:59] breath exhale right right hand down right foot closer
[16:01] right foot closer 45° pull the left hip back right arm to
[16:05] 45° pull the left hip back right arm to the outside of the left
[16:07] the outside of the left leg maybe you can push down into your
[16:10] leg maybe you can push down into your hand or just push your hand against the
[16:13] hand or just push your hand against the thigh look over your left shoulder to
[16:16] thigh look over your left shoulder to the sky think about a back bend
[16:19] the sky think about a back bend inhale exhale left hand down bring the
[16:23] inhale exhale left hand down bring the right head far back left knee bends
[16:26] right head far back left knee bends right arm.
[16:27] right arm forward.
[16:29] forward Asana one line from the outside of your.
[16:34] Asana one line from the outside of your right foot into your fingertips of the.
[16:37] right foot into your fingertips of the right hand pull the shoulder back and.
[16:40] right hand pull the shoulder back and down look up to your hand you can Bine.
[16:43] down look up to your hand you can Bine of.
[16:44] of course and inhale come up to high.
[16:49] course and inhale come up to high lunge.
[16:51] lunge exhale bring the right elbow over your.
[16:55] exhale bring the right elbow over your left knee look over your left shoulder.
[16:59] left knee look over your left shoulder pull the left shoulder.
[17:02] back one more.
[17:07] rest inhale reach.
[17:10] rest inhale reach up exhale hands down step or jump back.
[17:15] up exhale hands down step or jump back chop inhale up.
[17:18] chop inhale up dog exhale down dog bring your elbows.
[17:23] dog exhale down dog bring your elbows down arms are parallel maybe walk in.
[17:27] Down arms are parallel maybe walk in your feet a bit.
[17:29] Your feet a bit and then take it up to your second.
[17:33] And then take it up to your second pinch or you come to scorpion you can do.
[17:38] Pinch or you come to scorpion you can do all the variations that you want or you.
[17:40] All the variations that you want or you do dolphin pose again and whenever you.
[17:43] Do dolphin pose again and whenever you have too much or enough you come down to.
[17:45] Have too much or enough you come down to child's pose and rest your.
[17:49] Shoulders two more breath and.
[17:55] Pin one more breath.
[17:59] Pin one more breath and exhale come down maybe rest in child.
[18:03] And exhale come down maybe rest in child pose for a bit bring your shoulders.
[18:07] Pose for a bit bring your shoulders forward your hands behind your feet rest.
[18:10] Forward your hands behind your feet rest your forehead onto the floor maybe you.
[18:13] Your forehead onto the floor maybe you want to roll your forehead onto the.
[18:18] Want to roll your forehead onto the mat let your butt sink onto your feet.
[18:22] Mat let your butt sink onto your feet really relax here calm down your.
[18:27] Really relax here calm down your breathing calm down your heart.
[18:30] breathing Cal down your heart rate two more breath in child pose last breath and then activate your child pose.
[18:47] breath and then activate your child pose again come into a down dog with the inhalation shift over your dog with the inhalation shift over your over your wrists get some tension here.
[18:59] over your wrists get some tension here some activation then pull your hands back to your feet grab your big toe with your piece fingers inhale look forward straight back exhale pull yourself down elbows are reaching out.
[19:14] yourself down elbows are reaching out shoulders shoulder blades are pulling away from each other.
[19:21] other you can bend your knees here slightly you want to bring your belly to your thighs and reach the crown of
[19:31] your thighs and reach the crown of the head down look to your
[19:34] head down look to your belly inhale look up straighten your
[19:37] belly inhale look up straighten your back exhale hands under your
[19:41] back exhale hands under your feet inhale look up
[19:44] feet inhale look up straighten exhale pull down
[19:49] pastana the neck
[19:51] pastana the neck is
[19:53] is relaxed try to straighten your knees a
[19:56] relaxed try to straighten your knees a bit more Rel legs
[19:58] bit more Rel legs give a nice stretch to your hamstrings
[20:01] give a nice stretch to your hamstrings pull yourself down
[20:03] pull yourself down more
[20:04] more inhale come
[20:07] inhale come up exhale
[20:10] up exhale here inhale let go of your hands hands
[20:14] here inhale let go of your hands hands to the hip reach up go come up come to
[20:17] to the hip reach up go come up come to the top of your toes reach up high and
[20:22] the top of your toes reach up high and then walk forward on the tip of your
[20:24] then walk forward on the tip of your toes like a
[20:26] toes like a flamingo try to keep a
[20:29] flamingo try to keep a balance if you fall no
[20:32] balance if you fall no problem next time you have more balance
[20:37] problem next time you have more balance maybe every day is different reach up to
[20:40] maybe every day is different reach up to the
[20:41] the sky exhale hands down hands to your hip
[20:46] sky exhale hands down hands to your hip a big step to the right with your right
[20:49] a big step to the right with your right foot bring your toes slightly together
[20:52] foot bring your toes slightly together legs are straight pull your pelv forward
[20:54] legs are straight pull your pelv forward inhale reach up look up EX exhale hands
[20:59] inhale reach up look up EX exhale hands down to the floor between your
[21:01] down to the floor between your legs inhale look up
[21:04] legs inhale look up straighten exhale push yourself down
[21:08] straighten exhale push yourself down elbows are bent back like in
[21:11] elbows are bent back like in chaturanga maybe you can bring the crown
[21:13] chaturanga maybe you can bring the crown of your head down to the floor if you
[21:16] of your head down to the floor if you want take it up to a
[21:20] want take it up to a drod one more breaths
[21:23] drod one more breaths [Music]
[21:27] here
[21:28] here and then the tripods bring the feets
[21:31] and then the tripods bring the feets down
[21:32] down again inhale come up halfway exhale here
[21:38] again inhale come up halfway exhale here hands to your hip inhale come all the
[21:40] hands to your hip inhale come all the way up Arms Reach
[21:42] way up Arms Reach up exhale reverse prayer or grab your
[21:45] up exhale reverse prayer or grab your elbows behind your
[21:47] elbows behind your back inhale look up
[21:50] back inhale look up straighten exhale Bend forward head
[21:54] straighten exhale Bend forward head towards the ground BR to
[21:57] towards the ground BR to na
[21:59] na pull your shoulders back leg is straight
[22:02] pull your shoulders back leg is straight one more
[22:05] breath inale come all the way up Arms
[22:09] breath inale come all the way up Arms Reach exhale bring the hands behind your
[22:12] Reach exhale bring the hands behind your back interlace the fingers inhale look
[22:15] back interlace the fingers inhale look up
[22:16] up straighten exhale fold
[22:21] straighten exhale fold forward relax your
[22:23] forward relax your shoulders and look to your neighbor
[22:26] shoulders and look to your neighbor bring your bring your chin to your chest
[22:30] bring your bring your chin to your chest and then you have more space for your
[22:33] and then you have more space for your shoulders try to reach down to the
[22:36] shoulders try to reach down to the ground one more
[22:39] ground one more breath in there come all the way up so
[22:43] breath in there come all the way up so reach
[22:44] reach up exhale come back down grab your big
[22:48] up exhale come back down grab your big toes inhale reach look forward straight
[22:53] toes inhale reach look forward straight spine exhale pull yourself down Crown
[22:57] spine exhale pull yourself down Crown off the towards the floor elbows are
[22:59] off the towards the floor elbows are pulling away from each
[23:03] pulling away from each other
[23:06] d one more breath
[23:09] d one more breath [Music]
[23:11] [Music] exhale come all the way come halfway up
[23:14] exhale come all the way come halfway up hands to your exhale here inhale all the
[23:18] hands to your exhale here inhale all the way
[23:19] way up exhale SW dive back down hands to the
[23:24] up exhale SW dive back down hands to the floor of course always the option to
[23:27] floor of course always the option to play and take it up to a straddle or
[23:30] play and take it up to a straddle or slide your feet down
[23:35] outside your toes May reach to the right
[23:39] outside your toes May reach to the right and left you can leave your mat of
[23:43] and left you can leave your mat of course chin KNE split you can bring your
[23:46] course chin KNE split you can bring your elbows
[23:47] elbows down try to keep your hip in one line
[23:51] down try to keep your hip in one line with the
[23:53] feet and then
[23:56] feet and then really Bree into the pose with every
[23:59] really Bree into the pose with every exhalation you come down a little bit
[24:03] exhalation you come down a little bit lower your feet might slide a bit
[24:07] lower your feet might slide a bit apart even
[24:10] apart even more enjoy
[24:12] more enjoy stretching your inner
[24:15] stretching your inner thighs one more
[24:18] thighs one more breath keep your
[24:21] breath keep your breathing active and strong and
[24:26] loud
[24:28] loud the inhalation come up walk your hands
[24:31] the inhalation come up walk your hands to the right left knee down right leg is
[24:34] to the right left knee down right leg is stra leg is straight pull your toes
[24:37] stra leg is straight pull your toes towards your nose pull the right hip
[24:40] towards your nose pull the right hip back stretch your hamstring the back of
[24:42] back stretch your hamstring the back of your leg maybe come to Hanan Asana push
[24:46] your leg maybe come to Hanan Asana push the right foot
[24:48] the right foot forward point the left
[24:50] forward point the left foot inhale arms up hold it for two
[24:56] foot inhale arms up hold it for two breath here
[25:02] if you want you can bend forward over
[25:05] if you want you can bend forward over your right
[25:14] leg one more
[25:19] breath hands pushing to your sides
[25:22] breath hands pushing to your sides inhale come a bit up and walk your hands
[25:26] inhale come a bit up and walk your hands over the middle to your left side bring
[25:30] over the middle to your left side bring your right knee down left leg is
[25:32] your right knee down left leg is straight pull your toes towards your
[25:35] straight pull your toes towards your nose left to pulls back my next my mats
[25:39] nose left to pulls back my next my mats a
[25:40] a bit well maybe I need a new one
[25:43] bit well maybe I need a new one greetings to PR has this wonderful M
[25:46] greetings to PR has this wonderful M mine is really old now maybe you push
[25:50] mine is really old now maybe you push the left leg
[25:54] forward
[25:56] forward toana we have
[25:59] toana we have always almost no one of us is equal so
[26:01] always almost no one of us is equal so my left side is definitely less flexible
[26:05] my left side is definitely less flexible than the right maybe reach the arms up
[26:07] than the right maybe reach the arms up to the
[26:08] to the sky legs are
[26:13] active maybe the hands come down you
[26:16] active maybe the hands come down you bend
[26:19] bend over try to push your
[26:22] over try to push your right right and thigh down to the
[26:26] right right and thigh down to the floor
[26:28] floor be active in the
[26:30] be active in the legs inh push yourself up walk back to
[26:35] legs inh push yourself up walk back to the
[26:36] the middle and then we want to lend on onto
[26:40] middle and then we want to lend on onto on our bums andbe bring the fingers
[26:44] on our bums andbe bring the fingers behind you fingers away from you lean
[26:48] behind you fingers away from you lean back until your arms are touching your
[26:51] back until your arms are touching your inner thighs then push your arms into
[26:53] inner thighs then push your arms into the ground ground firmly maybe you can
[26:56] the ground ground firmly maybe you can lift your
[26:58] lift your and slide it
[27:01] and slide it down and then come back to your mat
[27:05] down and then come back to your mat straight uh bring the legs as far
[27:08] straight uh bring the legs as far out as possible pull your toes up to the
[27:12] out as possible pull your toes up to the sky inhale arms
[27:15] sky inhale arms up exhale fold forward crawl forward
[27:20] up exhale fold forward crawl forward with your hands toes are active reaching
[27:24] with your hands toes are active reaching up externally rotate your th
[27:28] up externally rotate your th eyes
[27:31] eyes inhale exhale fold forward D your no
[27:36] inhale exhale fold forward D your no maybe bring your chest down one more
[27:42] breath in come back up right hand left
[27:46] breath in come back up right hand left thigh inhale left arm
[27:48] thigh inhale left arm up exhale bend over the right hand leg
[27:52] up exhale bend over the right hand leg side stretch maybe you can grab your
[27:54] side stretch maybe you can grab your foot Lo it use it as a leverage push the
[27:57] foot Lo it use it as a leverage push the right hand into the left hip pull the
[28:01] right hand into the left hip pull the left shoulder back think about a back
[28:03] left shoulder back think about a back bend really feel the stretch into your
[28:07] bend really feel the stretch into your whole
[28:08] whole side inale come back up change left hand
[28:13] side inale come back up change left hand right thigh inhale right arm up exhale
[28:16] right thigh inhale right arm up exhale fold over the left leg maybe grip the
[28:20] fold over the left leg maybe grip the left foot pull the right shoulder
[28:26] back
[28:29] inhale come up arms up to the
[28:32] inhale come up arms up to the sky exhale swing the leg the arms behind
[28:36] sky exhale swing the leg the arms behind you into late the fingers inhale sit
[28:39] you into late the fingers inhale sit straight pull the shoulders back exhale
[28:42] straight pull the shoulders back exhale hover over the
[28:44] hover over the floor even if you can bring the chin
[28:47] floor even if you can bring the chin down don't keep it active one more
[28:53] breath and now come all the way up maybe
[28:57] breath and now come all the way up maybe your blocks for mulanda
[28:59] your blocks for mulanda check left side
[29:02] check left side first bring the legs together a little
[29:07] bit Point your toes hands are pushing
[29:11] bit Point your toes hands are pushing down close to your butt left and right
[29:14] down close to your butt left and right of the leg push into the
[29:18] of the leg push into the ground inhale Lean Back lift the left
[29:21] ground inhale Lean Back lift the left leg and maybe the r hold it
[29:26] leg and maybe the r hold it smile and come
[29:29] smile and come down nice other side maybe you also
[29:33] down nice other side maybe you also bring yourself back so that you can
[29:36] bring yourself back so that you can directly from here jump into
[29:39] directly from here jump into chaturanga it's just a variation of a
[29:41] chaturanga it's just a variation of a Vasa actually push your hands down hands
[29:45] Vasa actually push your hands down hands are shoulder distance apart Lean Forward
[29:48] are shoulder distance apart Lean Forward mulaa active your
[29:52] mulaa active your your pelvis pelvic floor is pulling up
[29:55] your pelvis pelvic floor is pulling up belly is active AB push yourself down
[30:00] belly is active AB push yourself down lift up lean back a bit lift the right
[30:03] lift up lean back a bit lift the right leg and maybe the left hold it could of
[30:07] leg and maybe the left hold it could of course come
[30:09] course come toas or C from here and jump it back
[30:12] toas or C from here and jump it back directly I'll just show you the basic
[30:15] directly I'll just show you the basic here come down nice work bring your legs
[30:21] here come down nice work bring your legs forward inhale legs pull towards you
[30:25] forward inhale legs pull towards you exhale hands down inhale push up exhale
[30:29] exhale hands down inhale push up exhale jump back inhale up
[30:31] jump back inhale up dog exhale down
[30:34] dog exhale down dog inh jump forward look
[30:38] dog inh jump forward look up exhale
[30:41] up exhale fold bring the legs behind your reverse
[30:44] fold bring the legs behind your reverse pray or grab your elbows inhale come
[30:47] pray or grab your elbows inhale come up exhale step right foot back twist to
[30:51] up exhale step right foot back twist to the back of the mat pull the right hip
[30:54] the back of the mat pull the right hip back inhale look
[30:55] back inhale look up exhale
[30:58] up exhale F pass tasa now look to
[31:02] F pass tasa now look to your to your
[31:04] your to your toes the nose reaches down to the toe
[31:08] toes the nose reaches down to the toe pull the right hip back
[31:10] pull the right hip back firmly legs are
[31:13] firmly legs are straight inhale come
[31:15] straight inhale come up exhale turn rotate left H pulls back
[31:20] up exhale turn rotate left H pulls back inhale look up straight
[31:22] inhale look up straight through exhale
[31:25] through exhale forward left back
[31:28] forward left back firmly back is straight look to your toe
[31:32] firmly back is straight look to your toe one more
[31:36] breath inhale come all the way up
[31:39] breath inhale come all the way up release your
[31:40] release your arms exhale
[31:46] some balance poses maybe you step back a
[31:50] some balance poses maybe you step back a bit on your mat for some space in the
[31:53] bit on your mat for some space in the front left hand left hip right right
[31:57] front left hand left hip right right hand reaches forward inhale kick the
[31:59] hand reaches forward inhale kick the right leg up grab your big toe or grab
[32:02] right leg up grab your big toe or grab your knee if it's too much pull it up
[32:05] your knee if it's too much pull it up and pull the right shoulder back keep
[32:09] and pull the right shoulder back keep your hips parallel to the front with the
[32:11] your hips parallel to the front with the exhalation option to bend over the right
[32:14] exhalation option to bend over the right leg pull on the toe Point your toe and
[32:19] leg pull on the toe Point your toe and then it's easier to hold one more
[32:23] then it's easier to hold one more rest inhale come back up pull the toe up
[32:27] rest inhale come back up pull the toe up and then to the right
[32:29] and then to the right side open your hip maybe dushy over your
[32:33] side open your hip maybe dushy over your left shoulder pull the left shoulder
[32:36] left shoulder pull the left shoulder back straight back one more
[32:41] back straight back one more breath let see exhalation ring left
[32:44] breath let see exhalation ring left right foot forward inhale pull up exhale
[32:48] right foot forward inhale pull up exhale your
[32:49] your fold inhale pull back up pull on the toe
[32:53] fold inhale pull back up pull on the toe exhale let go of the foot balance hold
[32:56] exhale let go of the foot balance hold it up shoulders are pulling
[32:58] it up shoulders are pulling back core is active straight spine hold
[33:02] back core is active straight spine hold it for one
[33:05] it for one two
[33:06] two three four
[33:09] three four five half lotos with your right leg you
[33:12] five half lotos with your right leg you can also just come to a tree pose it's
[33:16] can also just come to a tree pose it's option if your knee is not okay please
[33:19] option if your knee is not okay please don't come to uh Lotus if you have a
[33:23] don't come to uh Lotus if you have a Lotus bind and if you have the bind then
[33:27] Lotus bind and if you have the bind then Bend
[33:30] forward over the left leg the left hand
[33:34] forward over the left leg the left hand comes next to the left
[33:37] comes next to the left foot push it into the ground pull the
[33:40] foot push it into the ground pull the right shoulder down left shoulder down
[33:43] right shoulder down left shoulder down try to keep your shoulders parallel hold
[33:45] try to keep your shoulders parallel hold it for one more
[33:48] breath inhale push into the ground look
[33:52] breath inhale push into the ground look up exhale
[33:54] up exhale here inhale come all the way up
[33:57] here inhale come all the way up up exhale release a bind right foot down
[34:02] up exhale release a bind right foot down other side left hand up inhale left leg
[34:06] other side left hand up inhale left leg up grab the big toe or the
[34:08] up grab the big toe or the knee point the toe pull the left
[34:11] knee point the toe pull the left shoulder back exhale option to
[34:16] fold bring the Dy to your right toe to
[34:20] fold bring the Dy to your right toe to that gives you a bit more balance push
[34:22] that gives you a bit more balance push you root your right leg into the floor
[34:24] you root your right leg into the floor try to straighten the right leg inhale
[34:27] try to straighten the right leg inhale come
[34:28] come up exhale open to the left Bry over the
[34:32] up exhale open to the left Bry over the right shoulder if you can hold it pull
[34:37] right shoulder if you can hold it pull the right shoulder back straight
[34:40] the right shoulder back straight spine Mula active active inhale leg
[34:46] spine Mula active active inhale leg forward pull up exhale knee down nose
[34:50] forward pull up exhale knee down nose down inhale pull the left foot
[34:53] down inhale pull the left foot higher and that go of the left fo wrist
[34:58] higher and that go of the left fo wrist back core is active
[35:04] breathe five four three two one bend the
[35:10] breathe five four three two one bend the left knee get the low half Lotus if you
[35:14] left knee get the low half Lotus if you have
[35:15] have it grip the bind if you have it but no
[35:18] it grip the bind if you have it but no bind no problem if you have the bind try
[35:21] bind no problem if you have the bind try to fold over your right leg right leg is
[35:25] to fold over your right leg right leg is straight push your right hand into the
[35:28] straight push your right hand into the ground try to equalize your
[35:32] ground try to equalize your shoulders maybe full deeper one more
[35:38] breath inhale come up halfway push your
[35:42] breath inhale come up halfway push your head into the ground
[35:45] head into the ground exhale inhale all the way up pull the
[35:47] exhale inhale all the way up pull the left shoulder back
[35:52] exhale one sens
[35:54] exhale one sens rotation inhale arms up to the
[35:58] rotation inhale arms up to the sky exhale fold down push your hands
[36:01] sky exhale fold down push your hands into the floor inhale look up maybe lean
[36:04] into the floor inhale look up maybe lean to the hands jump it
[36:08] to the hands jump it back inhale
[36:11] back inhale UPG exhale down look we come to seated
[36:15] UPG exhale down look we come to seated sequence with the inhalation jump
[36:18] sequence with the inhalation jump through your arms straighten the legs
[36:21] through your arms straighten the legs this was not a nice jump through
[36:23] this was not a nice jump through dandasana hands right and left
[36:27] dandasana hands right and left next to your butt dogs toes are reaching
[36:30] next to your butt dogs toes are reaching to the sky chest down um chin down to
[36:35] to the sky chest down um chin down to your chest straight spine maybe the toe
[36:39] your chest straight spine maybe the toe the feet even lift off from the
[36:42] the feet even lift off from the ground one more
[36:45] ground one more breath in there grab your big toe look
[36:48] breath in there grab your big toe look up
[36:49] up straighten exhale
[36:52] straighten exhale pasasana
[36:53] pasasana a pull yourself forward
[36:57] a pull yourself forward you pull yourself forward here not down
[36:59] you pull yourself forward here not down try to keep your spine long and straight
[37:04] try to keep your spine long and straight your nose puls towards your toes stry to
[37:07] your nose puls towards your toes stry to nose one more
[37:10] nose one more breath relax your
[37:13] breath relax your leg inhale look up
[37:16] leg inhale look up straighten exhale change the
[37:19] straighten exhale change the bind inhale straighten
[37:22] bind inhale straighten again exhale you fold
[37:25] again exhale you fold deeper relax your
[37:28] deeper relax your neck active pose pull yourself forward
[37:33] neck active pose pull yourself forward one more
[37:36] breath
[37:38] breath exhale inhale come up
[37:42] exhale inhale come up straighten exhale you bend your knees
[37:46] straighten exhale you bend your knees inhale pushup look up exhale jump back
[37:50] inhale pushup look up exhale jump back chang inhale up
[37:52] chang inhale up to Exhale down
[37:55] to Exhale down do inhale jump through legs forward
[38:00] do inhale jump through legs forward hands down fingertips are Reaching
[38:02] hands down fingertips are Reaching Forward exhale inhale lift the hip
[38:07] Forward exhale inhale lift the hip up
[38:09] up panana bring the feet down internal
[38:13] panana bring the feet down internal rotation off the thighs push your hip up
[38:16] rotation off the thighs push your hip up belly pulls in if your neck's okay bring
[38:19] belly pulls in if your neck's okay bring the head back one more
[38:22] the head back one more breath exhale come down
[38:25] breath exhale come down slowly
[38:27] slowly inhale exhale bend your knees inhale
[38:30] inhale exhale bend your knees inhale push up exhale to back inhale up
[38:35] push up exhale to back inhale up dog exhale down
[38:39] dog exhale down dog inhale jump through to C long
[38:44] dog inhale jump through to C long legs if you have the right the Lotus
[38:46] legs if you have the right the Lotus bring the right leg into Lotus reach
[38:49] bring the right leg into Lotus reach around you bind no bite no
[38:52] around you bind no bite no problem um option to
[38:55] problem um option to put br bring the feet just
[38:58] put br bring the feet just to the inside of your left thigh or
[39:02] to the inside of your left thigh or bring it to figure four inhale
[39:06] bring it to figure four inhale reach you're here inhale reach your chin
[39:10] reach you're here inhale reach your chin forward exhale your
[39:20] fold inhale come half the way up pull on
[39:23] fold inhale come half the way up pull on your feet exhale here
[39:27] your feet exhale here inhale Bend lift exhale jump back to
[39:33] inhale Bend lift exhale jump back to inhale
[39:34] inhale up exhale down Lo other side inhale jum
[39:38] up exhale down Lo other side inhale jum through to
[39:41] through to seated left leg half Lotus or you have
[39:44] seated left leg half Lotus or you have your option inhale straighten look
[39:47] your option inhale straighten look forward exhale your fold three breath
[39:51] forward exhale your fold three breath inhale for
[39:52] inhale for one exhale for
[39:55] one exhale for one try to pull the left shoulders down
[39:58] one try to pull the left shoulders down shoulders are
[40:01] equal one more
[40:04] equal one more breath foot reach up to the sky inhale
[40:08] breath foot reach up to the sky inhale pull on your foot look forward
[40:10] pull on your foot look forward straight exhale B knees inhale push up
[40:15] straight exhale B knees inhale push up exhale jum back chatanga inhale
[40:19] exhale jum back chatanga inhale out exhale down
[40:22] out exhale down dog inhale J through to
[40:25] dog inhale J through to seated
[40:27] seated Muka right leg bends back into
[40:31] Muka right leg bends back into half um hero pose you can put a block
[40:34] half um hero pose you can put a block under your left butt if you have
[40:37] under your left butt if you have problems with your knee reach forward
[40:40] problems with your knee reach forward inhale exhale you
[40:43] inhale exhale you fold find the left foot nobody no
[40:47] fold find the left foot nobody no problem you can also use a strap try to
[40:50] problem you can also use a strap try to keep the shoulders parallel pull the
[40:54] keep the shoulders parallel pull the right seting bone
[40:58] down inhale look up
[41:01] down inhale look up straighten exhale Bend knees inhale push
[41:06] straighten exhale Bend knees inhale push up exhale jump back inhale up
[41:10] up exhale jump back inhale up dog exhale down dog other side inhale
[41:14] dog exhale down dog other side inhale jump to
[41:16] jump to seated left foot bends back half hero
[41:20] seated left foot bends back half hero think about your block inhale you reach
[41:23] think about your block inhale you reach exhale you
[41:25] exhale you fold
[41:29] maybe use the right arm and the right
[41:33] maybe use the right arm and the right leg as a leverage to pull yourself
[41:35] leg as a leverage to pull yourself really um over the right
[41:39] really um over the right leg one more
[41:42] leg one more breath inhale reach look up exhale fold
[41:46] breath inhale reach look up exhale fold bend your knees inhale push up exhale
[41:51] bend your knees inhale push up exhale jump back chatka inhale up
[41:53] jump back chatka inhale up to Exhale down
[41:56] to Exhale down dog inh jump through your
[42:00] dog inh jump through your seated left leg is straight right leg is
[42:03] seated left leg is straight right leg is bent to foot to the inside of the left
[42:05] bent to foot to the inside of the left thigh reach forward grab your left leg
[42:08] thigh reach forward grab your left leg toes toes are reaching up inhale
[42:11] toes toes are reaching up inhale straighten exhale you fold over your
[42:15] straighten exhale you fold over your left
[42:16] left leg neck is relaxed arms are retive nose
[42:21] leg neck is relaxed arms are retive nose pulls forward to your foot or you bring
[42:25] pulls forward to your foot or you bring the drift
[42:26] the drift to well still to your nose but nose down
[42:30] to well still to your nose but nose down inhale come
[42:32] inhale come up exhale release now lift yourself up
[42:37] up exhale release now lift yourself up pull your butt over your right foot the
[42:41] pull your butt over your right foot the heel of your foot pushes into your
[42:44] heel of your foot pushes into your pelvic floor reach forward the toes
[42:48] pelvic floor reach forward the toes through the right to toes Reaching
[42:50] through the right to toes Reaching Forward inhale straighten exhale
[42:55] Forward inhale straighten exhale fold
[42:57] fold the angle in between your knee and your
[42:59] the angle in between your knee and your thigh is now a bit
[43:01] thigh is now a bit smaller one more
[43:05] smaller one more breath inhale come up
[43:07] breath inhale come up straighten exhale Bend knees inhale push
[43:12] straighten exhale Bend knees inhale push up exhale jump back inhale up
[43:15] up exhale jump back inhale up dog exhale down
[43:18] dog exhale down dog inhale jump to
[43:20] dog inhale jump to seat other
[43:22] seat other side right leg straight left foot to the
[43:26] side right leg straight left foot to the inside of your left side inhale you
[43:29] inside of your left side inhale you reach and maybe bind the other hand
[43:32] reach and maybe bind the other hand exhale you fold over your right leg pull
[43:36] exhale you fold over your right leg pull the left shoulder down a bit equalize
[43:38] the left shoulder down a bit equalize the shoulders neck is
[43:40] the shoulders neck is relaxed toes are flexed one more
[43:45] relaxed toes are flexed one more breaths
[43:48] breaths exhale inhale reach pull on your to on
[43:52] exhale inhale reach pull on your to on your foot exhale release LIF yourself
[43:56] your foot exhale release LIF yourself over your left foot heel to your pelvic
[44:00] over your left foot heel to your pelvic floor toes are sh forward under your leg
[44:04] floor toes are sh forward under your leg fold over your right
[44:09] leg bring your chest over your right
[44:13] leg bring your chest over your right thigh one more breath neckace
[44:18] relax inhale pull on your foot look
[44:21] relax inhale pull on your foot look forward stra spine exhale bend your
[44:24] forward stra spine exhale bend your knees inhale push up exhale jump back
[44:29] knees inhale push up exhale jump back inhale up
[44:30] inhale up dog exhale down
[44:34] dog exhale down dogas inhale jump to three it maybe jump
[44:37] dogas inhale jump to three it maybe jump right into the pose if you want left leg
[44:39] right into the pose if you want left leg is straight right foot pose to your butt
[44:42] is straight right foot pose to your butt close to your butt you have one fist of
[44:45] close to your butt you have one fist of distance in between the left thigh and
[44:48] distance in between the left thigh and the right foot now reach the right arm
[44:51] the right foot now reach the right arm forward the shoulder is reaching
[44:56] forward the shoulder is reaching like into the inside of the right knee
[44:59] like into the inside of the right knee Bend bind your right arm around maybe
[45:03] Bend bind your right arm around maybe grab your left wrist or fingertips push
[45:07] grab your left wrist or fingertips push the right shoulder back
[45:09] the right shoulder back inhale exhale you fold straight over the
[45:13] inhale exhale you fold straight over the left leg try to reach forward with your
[45:17] left leg try to reach forward with your left shoulder also but keep the back
[45:22] left shoulder also but keep the back straight one more breath look to your
[45:25] straight one more breath look to your toe for is flexed inhale come up push
[45:29] toe for is flexed inhale come up push the right shoulder back exhale release
[45:33] the right shoulder back exhale release push up inhale exhale D back inhale up
[45:38] push up inhale exhale D back inhale up dog exhale down dog you can also skip
[45:41] dog exhale down dog you can also skip this Vasa and just go to C inhale jump
[45:44] this Vasa and just go to C inhale jump through to
[45:46] through to se left right foot pulls to your chest
[45:50] se left right foot pulls to your chest other side binds left elbow hooks over
[45:54] other side binds left elbow hooks over far over the right KNE
[45:56] far over the right KNE bend the arm and bind around the left
[46:00] bend the arm and bind around the left knee right hand comes behind your back
[46:04] knee right hand comes behind your back maybe grab your wrist toes are flexed
[46:06] maybe grab your wrist toes are flexed look over your right shoulder pull the
[46:09] look over your right shoulder pull the right seat bone
[46:11] right seat bone down inhale straight spine exhale you
[46:14] down inhale straight spine exhale you twist Last Breath
[46:17] twist Last Breath inhale exhale twist inhale look forward
[46:22] inhale exhale twist inhale look forward exhale
[46:23] exhale release push up inhale
[46:26] release push up inhale jump back exhale inhale
[46:29] jump back exhale inhale up exhale down facing do inh jump
[46:34] up exhale down facing do inh jump through your SE other
[46:38] side left foot to your
[46:40] side left foot to your butt left shoulder
[46:42] butt left shoulder pulls to the inside of the left knee
[46:46] pulls to the inside of the left knee left arm binds maybe grab the right
[46:49] left arm binds maybe grab the right wrist right toes are flexed pull the
[46:52] wrist right toes are flexed pull the left shoulder back
[46:53] left shoulder back inhale exhale your
[46:57] inhale exhale your right shoulder pulls back straight spine
[47:00] right shoulder pulls back straight spine left shoulder also pushes the knee back
[47:03] left shoulder also pushes the knee back really bring your knee into your armpit
[47:06] really bring your knee into your armpit here
[47:08] here inhale
[47:11] exhale inhale come up push the left
[47:14] exhale inhale come up push the left shoulder back look forward exhale
[47:16] shoulder back look forward exhale release cross the legs inhale take it up
[47:20] release cross the legs inhale take it up exhale back chatanga inhale up
[47:23] exhale back chatanga inhale up dog exhale down
[47:26] dog exhale down of course you can skip this thing it's
[47:28] of course you can skip this thing it's option inhale jump through
[47:34] toce C
[47:36] toce C inhale here exhale you B around the
[47:42] inhale here exhale you B around the right knee reach back pull the right
[47:46] right knee reach back pull the right shoulder back toes are flexed
[47:48] shoulder back toes are flexed inhale exhale you twist pull the left
[47:52] inhale exhale you twist pull the left seating bone down
[47:54] seating bone down inhale exhale
[47:57] inhale exhale One Last Breath
[47:58] One Last Breath inhale exhale PR
[48:00] inhale exhale PR steep inhale up forward exhale release
[48:04] steep inhale up forward exhale release cross legs inhale push up exhale back
[48:08] cross legs inhale push up exhale back inhale
[48:10] inhale up and exhale down dog maras inhale we
[48:15] up and exhale down dog maras inhale we jump through right into
[48:18] jump through right into nasana POS straighten your legs you can
[48:21] nasana POS straighten your legs you can bend the knees here if it's too much for
[48:24] bend the knees here if it's too much for you
[48:26] you toes Point shoulders pull back straight
[48:29] toes Point shoulders pull back straight back look
[48:30] back look up chin away from the chest
[48:37] smile and then bend your legs push down
[48:42] smile and then bend your legs push down push up exhale down back into the pose
[48:47] push up exhale down back into the pose straight legs shoulders back straight
[48:49] straight legs shoulders back straight spine chin away from the chest St back
[48:54] spine chin away from the chest St back breathe
[48:57] breathe smile one more
[48:59] smile one more breaths exhale Bend hands down push up
[49:03] breaths exhale Bend hands down push up inhale exhale back down nasana number
[49:08] inhale exhale back down nasana number three you can bring it from three to
[49:11] three you can bring it from three to five nasas in aanga we do five in rocket
[49:15] five nasas in aanga we do five in rocket we do three or four we do three
[49:19] we do three or four we do three today if you didn't sweat yet no you
[49:22] today if you didn't sweat yet no you will
[49:24] will definitely reaction of your physical of
[49:28] definitely reaction of your physical of your nervous
[49:30] your nervous system bend your knees push down inhale
[49:33] system bend your knees push down inhale exhale jump back to inhale up dog
[49:38] exhale jump back to inhale up dog pull back your
[49:41] pull back your shoulders exhale come back down
[49:46] shoulders exhale come back down dogana inhale jump through to seated
[49:51] dogana inhale jump through to seated position bring your feet
[49:53] position bring your feet together toes up going out your thumbs
[49:56] together toes up going out your thumbs are going to the inside of the feet
[49:58] are going to the inside of the feet fingers out like spread your feet like a
[50:01] fingers out like spread your feet like a book book inhale straight on your
[50:05] book book inhale straight on your back exhale bend over fold from your hip
[50:10] back exhale bend over fold from your hip straight back this is
[50:12] straight back this is aana a maybe bring your bring
[50:17] aana a maybe bring your bring your uh chin down to the
[50:22] floor
[50:24] floor Bree
[50:29] inhale come up stetch
[50:32] inhale come up stetch spine exhale be roll
[50:36] spine exhale be roll down now your forehead is maybe touching
[50:40] down now your forehead is maybe touching your big toes elbows are going
[50:43] your big toes elbows are going in round your back now push your round
[50:47] in round your back now push your round back up to the ceiling one more
[50:52] breath don't observe your feet
[50:56] breath don't observe your feet inhale roll back
[50:58] inhale roll back up exhale bend your knees inhale take up
[51:03] up exhale bend your knees inhale take up exhale to back one
[51:06] exhale to back one inhale and
[51:10] inhale and exhale in the head jump through to C
[51:15] exhale in the head jump through to C grab your big
[51:18] toes well actually it's take your legs
[51:20] toes well actually it's take your legs up grab your big toes don't do it
[51:23] up grab your big toes don't do it wrong and then
[51:26] wrong and then Point your your toes look up bring your
[51:30] Point your your toes look up bring your head back straighten your spine core is
[51:33] head back straighten your spine core is active look up to the sky hold
[51:37] active look up to the sky hold it one more whoopsie breath
[51:45] here and then roll
[51:49] here and then roll down onto your spine your backs make
[51:53] down onto your spine your backs make sure you have enough space behind you
[51:56] sure you have enough space behind you and still grab your toes
[52:01] and still grab your toes here hold
[52:17] it from your down up inhale jump through
[52:21] it from your down up inhale jump through to
[52:23] to seated uh strad your
[52:26] seated uh strad your wide grab your big toes inhale straight
[52:30] wide grab your big toes inhale straight spine exhale fold forward with your
[52:33] spine exhale fold forward with your chest try to bring your chest down chin
[52:36] chest try to bring your chest down chin reaches forward chin reaches the
[52:40] reaches forward chin reaches the floor one more
[52:45] breath inh come up pull on your toes
[52:49] breath inh come up pull on your toes exhale release inhale bring the legs up
[52:53] exhale release inhale bring the legs up grab the outside of your feet
[52:55] grab the outside of your feet pull point the feet look up straighten
[52:59] pull point the feet look up straighten your spine pull the shoulders back core
[53:02] your spine pull the shoulders back core is active try to keep your spine
[53:04] is active try to keep your spine straight hold
[53:06] straight hold it one more
[53:11] breath and then make sure you have space
[53:14] breath and then make sure you have space behind you roll back to your spine grab
[53:18] behind you roll back to your spine grab to the outside of your toes youa don't
[53:21] to the outside of your toes youa don't have to be too wide here and really push
[53:24] have to be too wide here and really push your hip up to the sky like and
[53:26] your hip up to the sky like and shoulders St hold
[53:31] it one more
[53:34] it one more rest prepare inhale roll back up hold
[53:40] rest prepare inhale roll back up hold it exhale come
[53:42] it exhale come down inhale come up look up exhale
[53:46] down inhale come up look up exhale release bend the legs inhale push up
[53:51] release bend the legs inhale push up exhale jump back changa inhale up exhale
[53:56] exhale jump back changa inhale up exhale down
[53:58] down dog inhale jump through to ceiling
[54:01] dog inhale jump through to ceiling straight legs exhale roll down to your
[54:05] straight legs exhale roll down to your back
[54:08] back Zana light left hand on your left thigh
[54:11] Zana light left hand on your left thigh push your hip down right hand up inhale
[54:15] push your hip down right hand up inhale you lift your right leg grab the toe
[54:17] you lift your right leg grab the toe point the toe exhale head
[54:21] point the toe exhale head up bring the forehead towards the
[54:28] knee push the Left Foot Down left foot
[54:31] knee push the Left Foot Down left foot is pointed try to interally rotate that
[54:34] is pointed try to interally rotate that leg left
[54:37] leg exhale head down right leg out to
[54:42] leg exhale head down right leg out to the right side dsty to the
[54:45] the right side dsty to the left pull on the
[54:48] left pull on the toe left hip stays down one more
[54:54] toe left hip stays down one more breath
[54:57] inhale back up kiss your
[55:00] inhale back up kiss your knee exhale release left side right hand
[55:05] knee exhale release left side right hand right thigh inhale left leg up exhale
[55:08] right thigh inhale left leg up exhale head up you
[55:10] head up you fold bring your
[55:12] fold bring your forehead to the knee kiss your knee core
[55:19] forehead to the knee kiss your knee core Super Active right toes pointed
[55:21] Super Active right toes pointed internally rotation off your right thigh
[55:24] internally rotation off your right thigh p the right hip down inhale bring the
[55:29] p the right hip down inhale bring the right the Hat down exhale open the hip
[55:32] right the Hat down exhale open the hip to the left right hip pushes down dly
[55:37] to the left right hip pushes down dly over the right
[55:39] over the right shoulder one more
[55:42] shoulder one more breaths
[55:44] breaths inhale exhale close your knee and inhale
[55:49] inhale exhale close your knee and inhale release
[55:50] release chakrasana or Vasa inhale bend the KNE
[55:55] chakrasana or Vasa inhale bend the KNE exhale push up jump back inhale up
[55:59] exhale push up jump back inhale up dog exhale down
[56:03] dog exhale down dog inhale jump through to
[56:06] dog inhale jump through to seated exhale lie
[56:08] seated exhale lie down need you come down a little bit
[56:12] down need you come down a little bit bring the feet over your
[56:15] bring the feet over your head and then grab your big toes over
[56:19] head and then grab your big toes over your head point the feet inhale you roll
[56:24] your head point the feet inhale you roll up
[56:26] up look up pull the shoulders back core is
[56:29] look up pull the shoulders back core is Super Active try to point your feet try
[56:32] Super Active try to point your feet try to keep your back straight try to
[56:34] to keep your back straight try to Breathe
[56:35] Breathe Here two more
[56:40] breaths up head
[56:44] back and then roll it back bring the
[56:49] back and then roll it back bring the feet under your like to the under your
[56:53] feet under your like to the under your the hands under your feet or grab your
[56:57] the hands under your feet or grab your um
[56:58] um heels and bring your your forearms under
[57:02] heels and bring your your forearms under your Cal muscles if you can inhale roll
[57:06] your Cal muscles if you can inhale roll it up straight
[57:08] it up straight legs that's a challenge for me always
[57:12] legs that's a challenge for me always and then fold
[57:15] and then fold in try to push your chin pull your chin
[57:19] in try to push your chin pull your chin and your legs together try to keep your
[57:22] and your legs together try to keep your straight spine straight As
[57:25] straight spine straight As Point those toes one more
[57:29] Point those toes one more breath and release then the legs inhale
[57:33] breath and release then the legs inhale push up exhale chatu inhale up
[57:37] push up exhale chatu inhale up dog exhale down dog jump the two to
[57:42] dog exhale down dog jump the two to seated it for half bridge pose L down on
[57:46] seated it for half bridge pose L down on your back we
[57:49] your back we B pull the feet closer to your BM just
[57:54] B pull the feet closer to your BM just your finger your tips are reaching your
[57:56] your finger your tips are reaching your toes toes are hip distance feet are hip
[57:59] toes toes are hip distance feet are hip distance apart come up to your shoulders
[58:01] distance apart come up to your shoulders bring your hands be up behind the back
[58:04] bring your hands be up behind the back or onto your shoulders push your heels
[58:06] or onto your shoulders push your heels firly into the
[58:07] firly into the ground belly is
[58:10] ground belly is in push your arms
[58:13] in push your arms down don't let your cves fall out don't
[58:17] down don't let your cves fall out don't let your knees fall out or in one more
[58:22] let your knees fall out or in one more breath exhale come down down prepare for
[58:25] breath exhale come down down prepare for full wheel udasana or a repeat Bridge
[58:29] full wheel udasana or a repeat Bridge one more time bring the hands next to
[58:33] one more time bring the hands next to your ears fingers pointing towards the
[58:36] your ears fingers pointing towards the shoulders activate your butt just a
[58:39] shoulders activate your butt just a little
[58:40] little bit and then your elbows are pulling
[58:44] bit and then your elbows are pulling into each other and you inhale you come
[58:47] into each other and you inhale you come up to try to straighten your legs really
[58:52] up to try to straighten your legs really activate your back muscles here here
[58:55] activate your back muscles here here pull yourself up from your back muscles
[58:58] pull yourself up from your back muscles push your legs down try to straighten
[59:01] push your legs down try to straighten those
[59:02] those arms elbows
[59:05] arms elbows together and
[59:08] breathe exhale bring the head down maybe
[59:11] breathe exhale bring the head down maybe walk your hands in a bit for round
[59:14] walk your hands in a bit for round number
[59:14] number two and push yourself up
[59:18] two and push yourself up again active legs really active don't
[59:22] again active legs really active don't let your knees fall out just a slight
[59:24] let your knees fall out just a slight activation your
[59:26] activation your buts your back is super
[59:29] buts your back is super active exale head
[59:32] active exale head down walk your fingers in inhale come
[59:35] down walk your fingers in inhale come back
[59:38] up activate your back pull the knees
[59:41] up activate your back pull the knees towards each other one more
[59:47] breath
[59:48] breath inhale exhale come all the way
[59:51] inhale exhale come all the way down and maybe give yourself a nice up P
[59:57] down and maybe give yourself a nice up P knees into your
[01:00:00] knees into your body yourself into a little in a little
[01:00:06] ball keep
[01:00:09] ball keep breathing going to take it down now from
[01:00:15] here grab your back of your knees roll
[01:00:18] here grab your back of your knees roll forwards and back massage your
[01:00:22] forwards and back massage your spine your Lumbers
[01:00:26] spine your Lumbers roll it up cross your knees jump
[01:00:29] roll it up cross your knees jump back inhale
[01:00:31] back inhale up exhale down dog left foot Roots into
[01:00:35] up exhale down dog left foot Roots into the floor inhale right leg up to the sky
[01:00:38] the floor inhale right leg up to the sky Three leged Dog exhale right knee pulls
[01:00:41] Three leged Dog exhale right knee pulls forward bend for your
[01:00:45] forward bend for your pigeon inhale staden your back
[01:00:49] pigeon inhale staden your back left um left hipbone pulls down and
[01:00:53] left um left hipbone pulls down and exhale F over
[01:00:55] exhale F over the right
[01:00:58] leg breath into the stretch of your hip
[01:01:03] leg breath into the stretch of your hip [Music]
[01:01:04] [Music] here maybe bring the left hip bone down
[01:01:09] here maybe bring the left hip bone down even
[01:01:10] even [Music]
[01:01:12] [Music] more one more
[01:01:17] breath with the next inhalation push
[01:01:19] breath with the next inhalation push your hands to the floor come up left
[01:01:23] your hands to the floor come up left foot pushes into the ground inhale right
[01:01:26] foot pushes into the ground inhale right leg up to the
[01:01:27] leg up to the sky exhale right leg
[01:01:30] sky exhale right leg down inhale left foot up through the
[01:01:33] down inhale left foot up through the leged exhale pull the knee
[01:01:36] leged exhale pull the knee forward equalize your hip
[01:01:39] forward equalize your hip bones inhale straight
[01:01:42] bones inhale straight spine exhale you fold over the left leg
[01:01:46] spine exhale you fold over the left leg pige
[01:01:49] pose feel into the stretch of your left
[01:01:53] pose feel into the stretch of your left hip of the left
[01:01:55] hip of the left B breathe relax your breathing a bit
[01:01:58] B breathe relax your breathing a bit calm down your heart
[01:02:04] rate one more
[01:02:10] breath
[01:02:12] breath exhale hold your hands next to your
[01:02:15] exhale hold your hands next to your chest into the floor push the right foot
[01:02:17] chest into the floor push the right foot down inhale left leg up to the
[01:02:21] down inhale left leg up to the sky exhale down
[01:02:26] sky exhale down one last minasa inhale jump through to
[01:02:31] one last minasa inhale jump through to seated and then come to lrose or simple
[01:02:36] seated and then come to lrose or simple cross leg
[01:02:38] cross leg position you can either bind your feet
[01:02:42] position you can either bind your feet behind your back or just grab your
[01:02:44] behind your back or just grab your elbows bind is like in aanga but no bind
[01:02:48] elbows bind is like in aanga but no bind no problem I also struggle often with
[01:02:52] no problem I also struggle often with this P your try to straighten your arms
[01:02:57] this P your try to straighten your arms inhale and exhale Bend forward you can
[01:03:02] inhale and exhale Bend forward you can let
[01:03:04] let the forehead rest on the floor or the
[01:03:08] the forehead rest on the floor or the chin if it's more what you like like
[01:03:11] chin if it's more what you like like aanga
[01:03:13] aanga style roll your forehead onto the mat
[01:03:16] style roll your forehead onto the mat but if you're just here totally okay
[01:03:19] but if you're just here totally okay doesn't matter at
[01:03:21] doesn't matter at all just relax your your
[01:03:25] all just relax your your shoulders inale come all the way up
[01:03:28] shoulders inale come all the way up close your eyes P
[01:03:30] close your eyes P masana bring the back of your hands to
[01:03:33] masana bring the back of your hands to your knees bring your your thumb and
[01:03:36] your knees bring your your thumb and your index finger together chin
[01:03:41] your index finger together chin mudra and then take the longest slowest
[01:03:44] mudra and then take the longest slowest breath that you have taken so far
[01:03:48] breath that you have taken so far today exhale all the way air
[01:03:52] today exhale all the way air out inhale
[01:03:55] out inhale to the
[01:03:57] to the belly then through the
[01:04:01] chest hold
[01:04:08] it and you have to Exhale exhale all
[01:04:11] it and you have to Exhale exhale all your
[01:04:13] your out and your
[01:04:16] out and your LS inhale to the
[01:04:20] LS inhale to the belly in to the chest fill up
[01:04:32] hold
[01:04:36] active exhale
[01:04:38] active exhale out release Bas one more time inhale F
[01:04:43] out release Bas one more time inhale F the
[01:04:45] the belly F the
[01:04:48] chest mahab all the bands active all the
[01:04:52] chest mahab all the bands active all the B is active P the
[01:04:55] B is active P the the chest to your to your chin to your
[01:04:58] the chest to your to your chin to your chest pull in the P floor pull in the
[01:05:01] chest pull in the P floor pull in the belly button
[01:05:19] P have relase
[01:05:23] P have relase Brea
[01:05:27] then you can rest
[01:05:28] then you can rest here in your meditation pose
[01:05:41] andana roll on to your back
[01:05:46] foras the heels apart from each other
[01:05:50] foras the heels apart from each other let feet fall out to the sides
[01:05:54] let feet fall out to the sides and relax the whole
[01:05:59] body relax the
[01:06:03] feet relax your C
[01:06:08] muscles
[01:06:12] allion and your
[01:06:17] thighs the sink down into the
[01:06:23] thighs the sink down into the ground
[01:06:25] ground relax your
[01:06:32] belly
[01:06:37] and the
[01:06:39] and the shoulders sink into the
[01:06:46] floor relx the arms the
[01:06:53] elbows
[01:06:54] elbows and relax all your T
[01:07:01] fingers all the tension in your
[01:07:09] neck relax your
[01:07:12] neck relax your jaws your
[01:07:14] jaws your cheekbones and even your nose May TS
[01:07:22] back your
[01:07:25] back your for and the back of
[01:07:29] your relax your
[01:07:36] eye just let go all
[01:07:52] the
[01:08:21] stress and
[01:08:22] stress and the to L might
[01:08:30] come
[01:08:32] come position everything you have
[01:08:35] position everything you have worked into your
[01:08:52] practice
[01:08:55] practice always
[01:09:22] remember
[01:09:24] remember always the option to
[01:09:52] change
[01:10:01] control
[01:10:11] mus
[01:10:22] just
[01:10:41] long
[01:10:46] you then you can press the PSE button
[01:10:52] down back to your M to your conscious
[01:11:00] body let your
[01:11:02] body let your breathing
[01:11:13] deeper deep
[01:11:22] breath
[01:11:24] breath activ your
[01:11:30] F may want take
[01:11:38] upself and then roll yourself to your
[01:11:42] upself and then roll yourself to your favorite side roll into a little
[01:11:45] favorite side roll into a little ball give yourself
[01:11:52] a
[01:12:01] your to seated simple cross
[01:12:06] your to seated simple cross position comfortable for
[01:12:12] you your eyes Clos
[01:12:22] more to
[01:12:38] yourest and thank your body for
[01:12:43] yourest and thank your body for everything that has served today to
[01:12:51] you mus
[01:12:57] stretch every drop
[01:13:05] ofat I thank you for your wonderful
[01:13:08] ofat I thank you for your wonderful energy for sharing SP with me online
[01:13:15] energy for sharing SP with me online today and
[01:13:19] say I wish you a wonderful
[01:13:22] say I wish you a wonderful day enjoy practicing with me give me
[01:13:26] day enjoy practicing with me give me your feedback also of course writing
[01:13:28] your feedback also of course writing messages questions whatever and yeah
[01:13:33] messages questions whatever and yeah thank you very much see you soon bye

ROCKET 1 Classic

https://www.youtube.com/watch?v=s3HAPFDOS38

Summary

TL;DR — This video offers a guided practice of the classic Rocket 1 yoga series, led by Lisa, a certified teacher in Frankfurt. The session focuses on flowing through the sequence with breathwork and mindful transitions, encouraging practitioners to make the practice their own. It includes various poses and modifications, emphasizing strength, flexibility, and a connection to the breath throughout the dynamic flow.

Key points

• The practice begins with grounding and breathwork (Ujjayi breath) to prepare the body and mind.

• The sequence includes Sun Salutations A and B, leading into foundational standing poses and transitions like Chaturanga.

• Emphasis is placed on mindful transitions between poses, encouraging personal adaptation and exploration within the Rocket 1 framework.

• The practice incorporates inversions like handstands and arm balances, offering options for different levels and encouraging playful exploration.

• It moves through standing poses, twists, and hip openers, building heat and strength.

• The session concludes with seated poses, forward folds, and a brief Savasana, promoting relaxation and integration.

Takeaway — Rocket 1 yoga is a dynamic and adaptable practice that builds strength and flexibility while encouraging a personal connection to breath and movement.