(20-min) Stay Active! Here We Go! Standing Fitness Practice with Maria Perez, RYT 200

Hi, I'm Maria and I am excited to share with you my new series on Yoga Vista. It's a little different from other series in that it's a mix and match of sequences that I choreographed to my son's music. It's a lot of fun and I really hope you enjoy it. It focuses on building strength and endurance as well as improving balance and coordination. Don't worry if you don't get all the moves right away. It's more about having fun and moving, maybe humming along to the music. But always remember, safety is first. So follow your doctor's advice, modify any moves that don't feel right, and just do what feels right to you. So have fun with it. This series also will challenge your balance. It is a standing practice, so if you want to have a chair or something, a wall for support, we will be doing some leg raises, bend and salute, and crossover pose. Those are a few of the examples where you might want to have a chair handy for support. For our YouTube viewers, we have a sample class for you to try out. I hope you enjoy it and I want you to check out other videos on Yoga Vista TV. All right, you're ready to warm up. Head to toe, working all of our joints, top to bottom. Here we go. Looking up and down, looking side to side. Take the ear to the shoulder, turn the right arm, coming down, keeping the left ear, left shoulder, right ear, right shoulder. Good, release. Here we go, shoulders, circle. Good, head to center, working our fingers, opening and closing, and circle. One shoulder back at a time, you can look over your shoulder. Good. Good, wave it up, climb the rope. Here we go. Good, bring it down. Inhale, exhale. Shoulders are crossed, you can fold it, right shoulder, left shoulder if you want, open and close your fingers. Take your left shoulder here, we're going to do little circles with it. Other way. Good, shake it out a little. Little marathons, little circles now, right leg. Come to the chair if you want. Last one, and reverse. Good, look up here, come to the front, and circle. Other way. Good, left leg, bring it up, circle. Other way, little pointy flip, circle, and other way. Very good, shake it out. Let's get going. All right, we're going to do some side steps. And then we're going into grapevines, but if you want, you can always do two steps, two steps. We'll take this to grapevine, and add the arms. There you go. Adding the knees, here we go. Good, here you're breathing. Hold it here, take it into the grapevine again, kick back. Hold it on your left, kick back. Hold it center, for four, three, two, take it to the side, three, four, two, now to the front. Goddess in star, inhale and exhale. Now doubles. Hold it here for leg forces, now do circles, kick it back, lift it up. Good, ready for lots of knees. Right side, we'll go for eight, seven, six, five, four, three, two, and switch. Four, three, two, now for four, four, three, two, to the left, and again for four, to the left. Now doubles, two, one, two, one, you got it. Now singles. Get ready for kickbacks, here we go. Take the elbows back, squeeze the shoulder blades, reach out, take it for doubles, two, one, two, and good. And release, shake it out, get ready to swing your hips. All right, good job. Get yourself a glass of water. Good, we're working our lower body now, balance. Let's start with half pumps, lifting the heels, right arm comes up, three, two, and switch. Two, two, both arms, here we go, two, and four, kick it out, we're moving better than salute, right leg, left arm, here we go. Four more. We're holding this one, hold it, stretch, good job. We're doing crossover pose, right leg, left arm, tall spine, elbow to knee. Elbow to this one, hold it here, three, two, one, nice and tight. We're going to squat into a tap, tall spine, hold it center and squat, nice and easy, getting back into an imaginary chair, going to hold it, three, two, one, good, bend into the loop, other side. Four more, good, hold this one, three, two, one, extend, crossover pose, left leg, here we go, four more, one, we're holding this one, three, two, one, good, good, let's squat into a tap, down, tap, down, hold it center, bingo, good, hold it, so three, two, one, the last one, good job. Get ready to cool down, grab a chair, rest your hands on the top of the chair, slowly walk back, keeping your knees slightly bent, lengthening your spine, tucking in your chin to lengthen the back of the cervical spine, like someone's pulling you from the crown of your head, inhale and exhale, lengthening your spine, look at the chair, slowly walk toward the chair, or up, looking down, we're going to inhale, lift the heels, shoulders back and down, exhale through the toes, good, again, two more, alternate arms, good, one more, two more, good, okay, keep the chair if you like, working for a palm stretch, sit back as if you're sitting into a chair, extending your legs, press your foot, hands on the opposite knee, sending your chin, lengthening the spine, relaxing the shoulders, good, stand up, switch, sit back, lean up, shake it out, stretching the upper back, gentle stretch here, lift your elbows, stretching your triceps, relax, other side, the elbow, relax, roll it out, open it up, heart opening hugs, and as you exhale, nice big hug here, two more, open it up, lengthen it up, and we're going to stretch all the fingers out, stretch, all the fingertips down, heel of the mat comes forward, you can extend your elbow, big breath, shake it out, each finger first, and just relax, bring your arms down, your body just relaxing, melting to the ground, grateful to be here, letting the benefits of the practice seep into your muscles and into your bones, bring your hands in prayer to your heart, lift them up between your eyebrows, when you're in your place of peace and love, and I'm in my place of peace and love, we are one. Namaste. Thank you for joining me, I hope you enjoyed yourself.