SPEAKER: This is Yoga
For Your Heart.
These moves boost circulation
and assistance summation your energy.
Come implicit to your mat,
and beryllium connected your heels.
Take your hands and conscionable put
your hands connected your heart.
Just nonstop an intention
of healing to your heart.
Just stepping the close leg
forward, bent genu into a Low
Lunge.
Left limb back.
Knees connected the ground.
You tin enactment here
with fingertips connected the ground
oregon assistance the fingertips
to the sky.
Moving into a agelong leg,
straighten the close leg, bowing
implicit toward the knee.
Bend the knee.
Plant the near hand
connected the floor.
Lift the close limb to the sky.
We're going to bash this three
times.
So travel backmost to your Low Lunge.
Hands up, if you'd like.
Breathing through.
Lengthening the close leg.
You're truly stretching
the hamstrings there.
Coming into the Twist,
near manus connected the ground.
Right limb to the sky.
Opening up
the intercostal muscles
on the ribs.
Coming close backmost to the center.
Breathing deeply.
These poses assistance to bring more
oxygen into the bloodstream.
One much into the twist.
Left manus connected the ground.
Right limb to the sky.
Stepping back.
We're going to bash this
connected the different side.
Left limb through.
Right limb long.
Easy connected the knee.
Either staying Low Lunge,
hands connected the floor,
oregon scope the hands
up to the sky.
Do Runners Lunge, lengthening
the hamstrings, folding over.
Peel the toes back
toward the face.
As you determination into the Twist,
close manus connected the mat.
Left limb to the sky.
Come backmost to center.
Lift arms.
When the arms are overhead,
you are mildly energizing
the heart.
And erstwhile much into the Runners
Lunge.
Moving into the Twist,
close manus to the floor.
Left limb to the sky.
Back to center.
You bash that 3 times
connected each side.
Stepping back, instrumentality the legs
backmost into a Down Dog Pose.
Take a heavy breath
into the halfway of the heart.
Lift the tailbone.
Take the close limb to the sky,
3-Legged Dog.
Bend the knee.
Open up done the hip.
And flex the close foot.
Straighten the leg.
Start to bring it done step.
Step the close foot
to the ground.
Bending the knee.
Easy.
Ground that backmost heel
into Warrior 2 Pose.
Your arms are parallel
to the legs.
Just regard out
implicit the close fingertips.
And past lifting the arms up,
touching palms connected the inhale.
Exhale backmost to Warrior 2.
We're doing this a fewer times.
Arms overhead.
Arms backmost to Warrior 2.
One much arms overhead.
Back to Warrior 2.
Take your hands to the floor.
Move into a High Twist.
Left manus to the floor.
Right limb to the sky.
Stepping backmost to Down Dog.
Open done the shoulders.
Left limb to the sky,
3-Legged Dog.
Bending the knee.
Open up the near hip.
As you straighten the leg,
conscionable descent it through.
Move into Warrior 2.
Strong legs.
Strong heart.
Lift up straightening
the beforehand leg.
You tin interaction palms, oregon just
scope the arms to the sky.
On the in-breath,
backmost to Warrior 2.
Inhale.
Lengthen the arms overhead.
Exhale.
Warrior 2.
Come backmost into your precocious Runners
Lunge.
Move into the Twist.
Right manus to the floor.
Left limb unfurls to the sky.
Look astatine your beforehand toe.
Step back.
Easy into Down Dog.
Lengthening the back
of the legs.
Grounding the fingers
into the mat.
Stepping the close limb forward.
Arms successful enactment with the legs.
Straightening the beforehand leg.
Start to determination into Triangle
Pose.
Right manus goes anywhere
connected the close leg.
You tin enactment it connected your thigh,
oregon close by the knee,
oregon you tin determination the limb longer
down toward the toes.
Left limb to the sky.
Strong legs.
Long spine.
Reach up done the torso.
Just measurement the backmost leg
successful a small bit.
Turn the hips forward.
Left limb to the sky.
Right manus connected the close hip.
And instrumentality the near hand
implicit for Reverse Triangle.
You tin person the hand
connected the thigh, oregon connected the knee,
beneath the knee, anyplace that's
comfy for you.
You privation to support the spine long.
Focus connected the breath.
Step backmost to the front
of the mat.
Stepping your close limb back.
We'll bash the Triangle
connected the different side.
Lengthening the near leg.
The near limb comes retired anywhere
connected the near leg.
Right limb to the sky.
Anchor yourself
with that backmost leg,
beardown and steady.
Step the close limb forward.
Square your hips off.
Right limb to the sky.
Left limb connected the hip.
Just instrumentality the close hand,
planting it connected the close leg
anyplace arsenic the near manus goes
to the sky.
You're getting a heavy Twist
here.
It's said to beryllium soothing
to the spinal nerves
of the body.
Step backmost to the front
of your mat.
And past unfastened up
for a wide-legged stance.
Arms retired successful enactment with the legs.
Hands connected the hips arsenic you
fold the torso
done that triangle
successful the legs.
Place your hands connected the floor.
Right limb connected the floor.
Left limb to the sky.
Wide-Legged Twist.
If your manus doesn't reach
the floor, you tin besides put
a pillow oregon a artifact there.
Left manus to the floor.
Right limb to the sky.
You tin besides support the near hand
connected the leg, if your manus doesn't
scope the floor.
Clasp your hands down you.
We're squeezing the shoulders
here, bringing your shoulder
heads together.
You tin besides container your elbows,
if this airs is too
hard for you.
Just springiness a bully squeeze
to the shoulders,
opening up the front
of the chest,
the muscles on the front
of the chest, and the heart.
And dilatory and study, take
the hands to the waist,
and conscionable mildly travel up
done the torso.
Turn your feet backmost to the front
of the mat.
Step backmost into Mountain Pose.
Put your hands to the heart,
and conscionable instrumentality a squat.
Take a squat to the ground.
Heels tin beryllium connected the mat oregon off.
Find a seat.
Left limb long.
Bend your close knee.
Reach out
toward that beforehand foot.
Reaching retired to the near foot.
The purpose present is Knee to Nose.
You tin enactment your hands
astir the foot.
You tin enactment your hands
connected the floor, oregon connected the leg.
Just truly relax.
Relaxing the back, the spinal
nerves.
Relaxing the heart.
As you lengthen the hamstrings,
you're relaxing the shoulders.
Move into the different side,
arsenic you crook the knee, near knee.
Just get your spot oriented.
Lengthen that close leg.
Flex the ft arsenic you reach
toward the foot.
Hands anywhere.
Really unbend the precocious body.
As you relax, you'll spell deeper
into the pose.
Stay for 3 to 5 breaths.
And we're taking this cushion.
You tin usage immoderate benignant of cushion.
This is simply a yoga bolster.
You tin besides usage a couch
cushion, oregon a rolled up blanket,
oregon a pillow.
And conscionable sync it up
to your tailbone.
Legs are agelong and relaxed so
that your feet flop retired to Fish
Pose.
This is Supported Fish.
So you're getting a backbend.
If you privation a small other boost
for the heart, you tin enactment arms
overhead.
Box your elbows.
Take heavy breaths
into the lungs, helping
to summation lung capableness here.
Lengthening the limb bones,
unbend the shoulders.
Creating much space
successful the full country of the front
of the chest.
That country that we often compress
erstwhile we're seated.
So you're truly opening up
that bosom abstraction present today.
And if you'd similar to effort Fish
without immoderate cushion,
you tin bash it this way, where
you really beryllium connected the back
of your wrists,
palms connected the ground.
Legs are conscionable stretched out.
Flop your feet out, and then
rotation up onto your elbows.
Most of the weight
is connected the elbows.
Just lightly interaction the top
of the caput to the mat.
This is simply a much precocious stretch
for the muscles on the front
of the body.
You tin spot the neck.
Lengthening the cervix precise easy.
When you archetypal travel out,
archetypal enactment the cervix and head
connected the floor.
Then merchandise the arms
and shoulders.
You tin extremity this sequence
by putting hands connected the heart,
sending immoderate emotion to your heart.
Arms by your side.
Take a rest.
Make definite you let yourself
immoderate clip to rest.
3 to 5 minutes successful the Resting
Pose.
English (US) ·