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  • During this video we're going to take you through a series of programs.

  • You can do the whole video,

  • but if you don't have time, just

  • dip in and use the sections that suit you.

  • Yoga is non-competitive and done at your own pace.

  • If a pose feels too

  • much on that day, back

  • away, and try again another time.

  • Build your practice slowly, rather

  • than following me on everything that I do.

  • Remember, we have our whole lives to practice yoga.

  • Inhale, come up.

  • Be sure the blades slide down the back, that's it, yes, exactly.

  • Exhale.

  • Forwards and down.

  • Think of the leg being forwards and down.

  • Good, forehead to the floor.

  • And again forward to your nose,

  • chin, opening up the

  • chest, and exhaling.

  • So it's very good for the

  • kidneys, this one, and

  • you're working on the adrenal glands,

  • sort of a calming and balancing posture.

  • I need that, calming and balancing, hopefully.

  • Work on bridge pose.

  • Just undulating the spine off the ground.

  • Tilt the pubic bone towards the navel.

  • Lift the lower back off the floor.

  • Unfurl each of the

  • vertebrae from the floor until

  • you're in a diagonal line, knees, hips and shoulders straight.

  • Exhale, concave the chest,

  • ribs, belly and, pelvis relaxes to the floor.

  • Let's try that once more.

  • Breath in, and as

  • you exhale uncurl the body

  • one by one until you're in that diagonal line.

  • And exhale to lower down.

  • When you're ready, widen the foot position.

  • Turn your left foot out.

  • Turn your hips to the left.

  • Good.

  • Bend down onto your left leg,

  • knee over the toe, back leg supported and long.

  • Take the arms up, three rounds

  • of breath here, inhale and exhale.

  • I'm gonna come and help you out now.

  • Inhale, and exhale.

  • There you go, good.

  • One more round, in and out.

  • Now reach the arms up and open them out.

  • Exhale.

  • Good.

  • Lovely.

  • Inhale, the hips also open, exhale.

  • Good, back leg working through

  • the outside edge of the

  • foot and out.

  • In, and out.

  • A bit of energy.

  • And we begin some scissor action.

  • Inhale, exhale, bring the

  • left leg forwards, the right

  • leg forwards, the left leg forwards.

  • So, it's the opposite arm to

  • leg that crosses, to

  • work on the side muscles in your torso.

  • Exhale left arm, exhale right

  • arm left leg and changing

  • opposite arm and leg working exhale.

  • Good, support your head with

  • your hand to take any pressure out.

  • Excellent.

  • Bring the knees into the chest.

  • So, press down into the elbows

  • and work the shoulders away from the ears.

  • Tuck the toes, breathe in,

  • and straighten the legs into the

  • inverted V. At this

  • point, you could walk the feet inwards.

  • You could bring one leg off

  • the floor, and then try

  • and lift the other leg off the floor.

  • Bring the knees upwards, towards the

  • sky unfolding at the

  • hips, and then straighten the legs up.

  • It's important to keep breathing as you practice the head stand.

  • Exhale into the abdominal area.

  • Imagine that you have a

  • glove around the abdomen, and

  • that each time you exhale it

  • squeezes the center, keeping you firm from your middle.

  • And then again, fly upwards

  • through the feet pressing down

  • through the elbows, the hands,

  • and bringing the shoulders away from the ears.

  • Relaxation can often be a

  • real challenge for some, but do persist.

  • It truly is a blissful place to be when you arrive.

  • I know, I can smell it.

  • I've got two, you know.

  • How special is that.

During this video we're going to take you through a series of programs.

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B2 exhale leg inhale left leg floor chest

Katy Appleton presents appleyoga - DVD clips

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    Sammy Wang posted on 2013/11/24
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