20 Min Full Body Yoga Flow - Daily Yoga for All Levels.

Hi and welcome to class. Let's begin seated, connecting to the breath. Change the cross of the legs from what you're used to and adjust your pelvis so you can feel your sit bones aiming straight down into the earth. From there, grow your spine tall up over your sit bones and visualize the head balancing right up on top. Let go of the tension in your shoulders and your neck. Feel your breath expanding from your center in all directions and notice the breath as it leaves, returning back to its center. Keep your focus here on the breath. Slow, steady breath in to expand. Calm, steady breath out. Keep this awareness in your breath. Open your eyes, sit up tall, roll the shoulders up, back and down. With your arms at your side, bring your chin towards your chest, roll your chin to your right shoulder, drop the right ear to the right shoulder, roll the right ear back, both ears back, left ear, left ear to shoulder, chin to collarbone, chin to chest. Go in reverse, left collarbone, left ear to shoulder, left ear back, both back, right, right ear to shoulder, chin to collarbone, chin to chest. Take your right arm up as you inhale and as you exhale, side bend over to your left. As you inhale, roll the chest open a bit and feel the stretch a bit more through the front side ribs, then turn your chest down a bit so you can feel the stretch into the back side ribs. Come back up, change sides, left arm up, side bend, turn your chest open a bit, feel the stretch in the front, turn your chest down a bit, helping to improve our lateral flexion and also helping to improve the movement of the root cage for breath, your prana pump, life force energy flowing through the body. Good, come back up. Now let's go on to the hands and the knees. We're going to try this collapsed version for Cat-Cow. So with your toes curled under to improve your toe mobility, sit your hips back towards your heels about halfway, maybe further if you have the flexibility to. Now round through your spine, tuck your pelvis, spread your shoulder blades, tuck your chin, then flip your pelvis the other way. Arch the lower back, upper back, stretch chin away from the chest. Two more times like that, rounding as you exhale and going into extension as you inhale. Last one, good job. Now come to neutral. Let's stretch into the first downward facing dog. Bend your left knee and reach your right heel bone towards the ground to encourage a deeper stretch for the calves, mobilizing the ankle. Then change, bend the right knee and stretch the left heel bone down towards the ground. Relax that, lift the heels a bit so you can stretch the hips up and away from the wrist to get length. Look between your hands and step your feet forward. Bend the knees a bit, just let your spine hang like a waterfall of spine out over the legs. Roll yourself up, stand in mountain pose. Bring the palms together and with your eyes closed, take a slow breath in. Fill up your lungs from the bottom to the top and let it all the way out. Bring your arms down at your side. As you inhale, float the arms up. Exhale, fold forward. Inhale, flat back, find length. Exhale, step left leg back into a lunge, lower your knee. Inhale, raise your arms up. Exhale, bring your left hand down, twist. Lift your back knee and raise your right arm. Exhale, stretch your right arm through, threading the needle behind the left wrist and reach into the stretch. Inhale, twist open. Exhale, thread through. Inhale, twist open. Last one. Exhale, thread through. Inhale, twist open. Bring your hand down and step back into a plank position. Holding here for four, three, two, one. Drop knees down, stretch back, extended child's pose. From child's, come up and bring your hips towards your wrist as much as feels comfortable. Stretch back, extended child's. Again, come forward, bring hips towards the wrist as much as feels comfortable for you. And then lift the hips and stretch up into down dog. Press right big toe mound down and raise your left leg up. Step your foot up to your thumb. Inhale, come up onto fingertips. Exhale, step your back leg forward and fold. Roll yourself up. Spread arms and reach. Exhale, fold. Let all the air out as you fold. Inhale, hands to shins, find length. Exhale, step the right leg back and lower the knee. Inhale, raise your arms up. Exhale, plant the right hand, twist. Left arm up, back knee up. As you exhale, slide your arm through, thread through. Inhale, twist open. Exhale, thread through. Inhale, twist open. Exhale, thread through. And inhale. Bring your hand down, step back, plank position. Now we're going to challenge our plank stability. So without twisting side to side, can you bring your right knee up to your right elbow? Change, left knee up to left elbow. Change, right knee up to right elbow. Change, left knee up to left elbow. Both knees down, stretch back, extended child's. Come up, bring hips towards your wrists. Stretch back and forward. Stretch back. And as you stretch here, look forward, walk your hands over to the right. Bend the right elbow if you like and we're going to do this deep lat stretch and armpit opener, helping to improve the shoulder health and flexibility here. Let your left hip crease sink back as you connect down to your left hand, the knuckles of the fingers. Breathe into the stretch. Good. Come back up, change sides, walk the right hand over. Left elbow can bend. As you sit the hip back, stretch forward and down through the knuckles. Breathe into the sensation there. Visualize the armpit opening and the tissues from your hip to your shoulder lengthening and opening. Then release that. Come back up and down dog. Press left big toe mound. Raise your right leg. Step your right foot up. Inhale up onto fingertips, lengthen. Exhale, step forward and fold. Roll yourself up. Raise the arms up. Bring your arms down at your side. Inhale into Utkatasana, chair pose. Exhale, fold forward, Uttanasana. Inhale, flat back, elongate. Step back to down dog. Set your knees down. Lower your chest and your chin between your hands. Slide through into cobra pose. Hands back by the chest. Use the strong muscles in your back to create a backbone here. Lengthen the tailbone towards the toes. Open your collarbones. Breathe. Lower heart down. Press up. Plank or hands and knees. Then back to down dog. Raise right leg as you inhale. Step your foot up to your thumb. Back knee down or back leg straight at your call. Raise your arms up. Hold here. Feel the heat building. Crescent lunge. Place the hands back down. Step back. Plank pose. Down dog. Raise left leg. Inhale. Step your foot up. Ground your heel. Settle your hip. And as you inhale, come right up through the midline. Back knee down or back leg straight at your call. Place the hands back down. Step back. Plank pose. Take a vinyasa or stretch back into down dog. All right, now make your way to seated. Hands come at your side and we're going to try a few rounds of lifting up into reverse plank. So depending on how mobile your shoulders and your hips are, could try to lift up and down. Just see where it goes. We'll go up and down five times and then we'll hold the sixth one wherever that ends up. And we'll hold for five breaths wherever you're at. Good. Lower yourself down. Lie down on your back and lift into bridge pose. Hold there or come up into urdhva dhanurasana. Hands go by your shoulders. Lift up onto your head and all the way up or just hang on bridge. All right, lower yourself back down. Open your arms out to the side. Cross left ankle over right knee and let your legs fall over to the right as you look to your left. I don't know if the audio is picking this up, but I told my buddy I was going to come to Kintamani to film some yoga classes. He said, oh dude, the flies there are so gnarly and watch out for the flies. I was like, oh yeah, sure. Just thinking he's being dramatic. This is no joke. This has been a real practice in mindfulness. Try not to react to these flies. Come back to center. Change the cross. Right ankle over and let your legs go over to the left. Come back to center. Hug knees to armpits. Happy baby. Release that and cross right ankle over left knee. Take the left shin into your chest or back of the left leg and change the cross. Release. Stretch your legs out along the floor. Turn your palms up at your side. Take a deep breath in and let it all the way out. With each exhalation, feel yourself sinking deeper. Letting go of the identification with the thoughts. Sinking deeper and deeper into your true state. The witness that's observing, watching the whole show. Connect to your inner light. Visualize this inner light expanding and illuminating the whole body. Staying connected to your inner light. Roll onto your side and press up. Thank you. Namaste. Thanks for joining me for this class. If you haven't already, click the link below in the description or in the first comment to join me for the transform course. The transform course is a course that I made that takes you step by step from wherever you're at in your practice will help you to advance. The most common feedback that I get from people who've been practicing with me on YouTube is that they're amazed that even after years of yoga practice, just after a few months of practicing the transform course, they're able to do things that they never thought they'd be able to do and open up their body in ways they never thought it would. So check that course out. You can try it for a month free right now if you click that link. Have a great day. I'll see you next time.