Rhonda, Spain Yoga Flow

This video was shot in the early morning at Rhonda, Spain. The blue sky was spectacular. Even though I am far away in the screen, I hope you will still enjoy the flow that builds strength in the legs, and moves the spine into forward extension, backbends, lateral bends and twists. Take your time with this flow.
 
Each time you arrive in one posture, expand your awareness and your breath to every part of you. Inquire into what needs to be stable, what needs to be mobile and what needs to be flexible. Be ready and willing to make any micro movements with your body and breath as you navigate through the time of sustaining. Understand and feel how you arrive in one posture and how you initiate movements to the next posture.
 
Take your time to read the following instruction, visualize in your body as you read it and then practice with the video. Imagine we are practicing together!
 
 

 
Begin with feet hip width apart in Mountain/Tadasana
Inhale arms into steeple position
Exhale extend torso sideway to right into Half Moon/Ardha Chandrasana
Inhale Center
Exhale extend torso sideway to left into Half Moon/Ardha Chandrasana
Inhale Center
Exhale backbend, lifting your heart center
Inhale back to center
Exhale hinge from hips, spine long and swam dive into Forward Fold/Uttanasana (bend knees slightly to release any tension in the attachment of hamstrings or in the lower back)
Inhale bend both knees
Exhale extend right foot all the way back to lunge
 
Note: Take a moment to establish your stance. Keep feet wide like you were standing in a railroad track for more stability.
 
Inhale keep spine long, press ball mount into ground, back heel towards ground, engage core, raise torso to crescent lunge warrior
Exhale arms in steeple position, lifting heart center, a slight back bend
Inhale torso back to center
Exhale twist to your left, arms in wide T-position
 
Note: Engage back foot, keep hips stable, slide shoulder blades back, keep spine long as you sustain in twist.
 
Exhale back arm reaches to back leg, Reverse Dancing Warrior
Inhale torso back to center
Exhale lower back heel down, toes turn in towards a 45% angle, turn torso to the side, arms open out into T-position into Warrior II/Virabhadrasana II
Inhale keep spine long
Exhale lower back arm to back leg, Dancing Warrior
Inhale engage core lift torso
Exhale lower bend elbow to front knee, back arm extend alongside your ear, Lateral Angle/ Parsvokonasana
Inhale engage core lift torso, straighten the front leg
Exhale, tilts hips to the side, point sacrum towards back heel, lengthen and glide torso forward, lower front arm down to Triangle/Trikonasana
Inhale engage core lift torso back to center, pivot back foot
Exhale bow forward, hinging at hips
Inhale step front foot back
Exhale Downward Facing Dog/Adho Mukha Svanasana
Inhale extend right leg up to sky Three-legged Dog
Exhale place right foot forward
Inhale step left foot forward
Exhale raise torso and arms up to Standing Squat/Utkatasana
Inhale press into feet, rise up to standing, hands in steeple position
Exhale extend torso sideway to right into Half Moon/Ardha Chandrasana
Inhale Center
Exhale extend torso sideway to left into Half Moon/Ardha Chandrasana
Inhale Center
Exhale backbend, lifting your heart center
Inhale back to center
Exhale hinge from hips, spine long and swam dive into Forward Fold/Uttanasana (bend knees slightly to release any tension in the attachment of hamstrings or in the lower back)
 
jovinnainRhondaSpain
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Repeat the flow on the other side.
Complete with hands in Anjali Mudra by your heart.
 
 

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