welcome to Gayatri Yoga my friends my name is
Kristina many of you have asked me to create quicker classes that you can do
when you don’t have much time so this is a dynamic flow and we’ll start with
Sun Salutations so step to the front of your mat feet
together big toes are touching finding your Mountain Pose rooting the feet into
the mat engaging a quads lifting the kneecaps up shoulders away from the ears
bring the palms together tuck the chin and tune in for a moment setting the
intention for your practice and when you’re ready inhale mini palms up
through the sides you can gently bend the knees engage the core lift the
sternum up and find your backbend exhale slowly start folding down from your hip
creases and you can keep your knees bent touching the floor with the nose towards
the shins inhale lift the chest halfway up exhale if you’re ready you can jump
back to plank or step to plank hello down to your knees chest and chin or
chaturanga inhale upward dog exhale engage the core curl the toes lift the
hips up downward dog you can walk your dog here Benjamin is one at a time in
your cell the gates to the front exhale step walk or if you ready jump to the
front of the mat inhale lift the chest halfway up exhale start folding down
keeping your knees bent if needed inhale slowly rising up to standing
finding your backbend exhale lower the arms down to prayer GPI breathing inhale through the nose
and exhale through the nose keeping your mouth closed
creating a hissing sound with your throat inhale exhale fall down inhale
halfway up exhale jump back to plank chaturanga inhale upward dog exhale lift
the hips up Javadoc in your gears to the front exhale step
walk or if you already jumped to the front of the mat inhale lift the chest
half you exhale folding down standing forward fold in your rising up to
standing finding your backbend exhale lower the
arms down in your lifting arms up find your back bend and exhale start
folding down keep working on straighten your legs inhale halfway up exhale jump
back to plank chaturanga inhale upward facing dog exhale lift the hips up down
or duck inhale lift your right leg up step it to
the front of the now drop your back heel down lift your arms up where you want one to leave the sternum up three inhale
exhale open the chest to the left keep your front knee bent open the hips
warrior two one two three inhale flip your front panel exhale reverse the
warrior he’ll circle your arms forward frame
your front foot step your right foot back to plank chaturanga inhale upward
facing dog exhale if you want a little challenge transition back to chaturanga
and I’ll press uplink downward dog in you lift your left leg up step it to the
front of the mat drop you back heel down 45 degrees and if the arms up bend the
front knee warrior one one square the hips two three inhale exhale open the
chest and hips to the right keep your arms extended gaze to the front one two three in heelflip your friend pom up
axial reverse the warrior inhale circle the arms forward frame your front foot
step your left foot back to plank chaturanga inhale upward dog exhale curl
the toes lift the hips up downward dog five inhales and exhales lift and he
gives up roll the biceps out tuck the chin one engage your core two three for Sanna five Indian lift your right leg up
step it to the front of the mat keep your back heel lifted engage the glutes
engage the thighs and rise up to your high lunge lift the arms up send your
left heel back one two three bring the palms together towards the
heart center and now rotate to the right finding your twist if you’re not able to
hook the elbow keep your arms extended and just hook the arm take the variation
that works for you today keep engaging your left legs extending the leg sending
you the heel back one square the hips two three slowly rise up but stay
twisted and I’ll reach your right palm towards the back of your left thigh lift
your left arm up and find your twisted back bend engage the glutes inhale slowly return to neutral to twist
and now lean forward lifting your back leg bringing the way to was the right
like finding your warrior three sending the left heel back keeping your hips
squared engaging the quadriceps inhale and exhale slowly reach the palms to the
floor extend your legs reaching your left leg up up up finding your standing
split you know Bengie left knee and with your left palm
grab your left ankle and start sending the knee up towards the ceiling pressing
the foot into the palm stretching your left quadriceps working on your balance
and your right hamstring stretch inhale and exhale let go of the hold on
the ankle bring your left knee towards the right keeping you up knee bent and
now walk the palms back back back finding yourself in your pyramid
variation sending the hips back and then slowly move your palms back to the front
start squatting down and threading your right left foot to the front of you for
a pistol squat breathe here and now let’s add five passes strengthening
ourselves and hip flexors one two three four five engage the core and now see if
you can rise up to standing breathe here at four pulses here one two three four
five and transition back warrior three fold down one more time standing forward
fold inhale and exhale slowly send your left foot to the back of the mat frame
your front foot step your right foot back to plank chaturanga inhale upward
dog exhale lift the hips up down or duck v inhales and exhales activate your
pelvic floor muscles draw your lower belly in two three four five inhale lift
your left leg up and step it to the front of the mat keep your back heel
lifted engage the core squeeze your inner thighs together send your right
heel back rise up high lunge one two three four and five inhale and exhale
bring the palms together inhale and exhale find your twist variation green find your balance and you are right
healed back and when you’re ready slowly rise up staying twisted extending the
arms sliding your left palm down your right thigh
finding your twisted back bend inhale slowly released transition to
neutral and I rotate the chest to the front slowly start leaning forward bring
the weight with the left foot transition to your warrior three say and your right
heel to the back of the room engage the glutes the core lift your kneecap left
right kneecap up shoulders away from the ears inhale and exhale slowly sloughed
folding down reach your chest to the thigh lift your right leg up towards the
ceiling standing forward fold oh no Benji right knee with your right
palm grab your right ankle or foot and slowly start pressing the foot into the
palm finding a quadricep stretch breathing here inhale then exhale slowly release and
now bring your right knee towards the left keeping your knee bent slowly
working your pumps back back back finding your pyramid variation and then
slowly move the palms to the front with your front foot frames that squatting
down and thread your right foot to the front for a pistol squat and adding five
pulses flex the foot reach the toes to with the belly one two three breathe
four five and now bring the weight towards the left foot engage the core
and rise up and adding five pulses here in standing position one two three four
five and finding your warrior three st. in your right leg back shoulders away
from your ears keeping your hips squared in your next a full down standing
forward fold then slowly lower your right foot to the back of the mat frame
your front foot step your left foot back to plank chaturanga inhale upward dog
exhale lift the hips up downward dog five inhales and exhales Yellin exhale lower the knees down send
the hips back find your child pose for a moment relax here and then when you’re ready extend the
arms and now extend the torso finding yourself on your belly bringing your
legs together aligning the tips of the fingers with the middle of the chest
sanding your elbows towards one another press the palms into the mat press the
pelvis into the mat engage the core and find your Cobra focusing on elongating
the spine sending the ribs to the front you can work on extending your arms inya and then exhale slowly bend the
elbows lower the chest down it relaxed for a moment when you register and the pumps to the
back of the room lift your feet off the mat the eyes of the mat engage the core
and now peel your chest off the mats and your palms to the back of the room
finding your locust and now from here without lowering your chest down bend
the knees send the palms back to grab your ankles and transition to your down
the retina inhale and exhale gently lower the knees
down and relax for a moment now slowly walk the palms towards the
chest and extending the arms lift the hips Albany knees out to the side
finding you frog pose keeping in use at 90 degrees angle stretching the inner thighs now make the angle of the knees closer
so closed and he’s been in your heels closer towards one another pushing the
hips towards the heels maybe you can bring your belly and chest down to the
floor and then when you’re ready extend the
arms and slowly walk the palms towards the hips and we’ll get the spine maybe
you can sit all the way down on top of the heels observe the sensations in your
inner thighs maybe your quadriceps and maybe you can curl the toes and sit on
top of the heels reaching your knees down to the floor and maybe you can find
your balance just find a focal point and play with your balance rely on your feet if needed squeeze you
press the heels into one another engage your pelvic floor inhale and exhale slowly release and now
just send the hips back to lower the hips down finding yourself in your
butterfly keeping your heels together close to us the hips open your knees out
to the side and Palestinian ease inhale and exhale keep reaching your knees down
and start rounding your back reaching your nose to with these tools using your
biceps chance to help yourself inhale lift the chest halfway up exhale release
and now extend your left leg and lift your right knee up and now hug your
right knee and find the twist to the right if you wish you can thread your
left arm onto the right knee and find your bind inhale and exhale gently release and to
twist to the opposite direction and I’ll switch tight extend your right leg flex
the foot bend your left knee inhale open the chest and I’ll hug your left knee or
you can find your bind inhale and exhale slowly release and the
twist of the opposite direction now extend both legs flex the feet
engage your quadriceps reach the palms down tuck the chin inhale lift the arms
up exhale start folding down reaching your palms to with the feet inhale lift
the chest halfway up and access that folding down if you’re not able to grab
the feet hold onto the ankles or your belt inhale lift the chest half yeah
exhale release return to seated now bend your right knee one more time had the
right shin and rock the shin as if you’re working a baby and now extend your right leg out to the
side and your stretch to the right side of the room gaze up towards the ceiling in your rise up bend your right knee and
drop your knee out to the side creating and bloody the 90 degree angle now lift
your right arm up and reach it to the outside of the left foot and start
folding down bending your right elbow using your bicep strength to pull it
just closer towards the left side lots of sensations on the right side of
the torso for you inhale lift the chest halfway up exhale return to neutral
now extend your right leg bend your left knee and now hug your left shin observe
the sensations on the outside of your left hip and now grabbing the food and just
opening your leg out to the side 90-degree angle keeping both sit bones
on the mat start leaning to the left keeping your chest open to the front
lift your right arm up and send it to its left foot if you’re not able to
touch the food use the bell to just keep reaching to the lab stretching the side
of the torso trying to keep your right sit bone on the mat you know and exhale
slowly rise up now bend your right knee and slowly drop the knee down and you
will see that the knees open at a 90 or a larger than 90 degree angle lift your
left arm up and reach it to the outside of the right foot start bending the left
elbow and reach the chest to with the thigh so the sensations on the left side
of the torso your arm inhale lift the chest halfway up and
exhale release extending your left leg and bending your knees bringing the
palms on top of the shins meaning the weight not on the tailbone
but keeping the weight on the sit bones and engage the core to get rid of the
arch in your lower back and now lift the heels of the mat squeeze your thighs in
towards the chest and I’ll leave the feet high and high and high pushing the
heels away from you finding universe now squeeze your heels
and inner thighs together inhale and exhale bend the knees squeeze
your thighs in and slowly roll down making a couple of rocking moves forward
and back massaging your spine and then slowly lower down to your back
finding cactus arm position relaxing your upper back middle back and opening
knees out to the sides supine butterfly so this is a quick
clasp and I will not be adding a closing sequence if you have some more time you
can do your own floor closing moves to slow down and release any tension from
everything we did today if you’re ready to finish the practice with me slowly
extend your arms extend your arms and legs scanning your body to make sure
each and every parts are completely relaxed melting into the mouth thank you guys for joining me for this
quick class I hope you feel great more relaxed more awakened more tuned
int into your body I hope you feel that the body has worked the muscles have
worked the joints are awakened and at the same time you feel more at peace and
more in tune with yourself let me know how you feel
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updates until we practice again namaste