Hi there this is jena raynee thank you for coming to my youtube blog today we're going to be doing a yoga sequence for flexibility and strength I call it the Sun sneaker flow. So we're gonna get the blood pumping and build some energy for strength and flexibility today I'm joined by the fabulous joven ASCO who will be serenading you throughout this practice. So let's get started let's come to the top of our mat stand nice and tall in Tad Asana Mountain Pose so feel your feet rooting down into the earth imagine a mountain. And your soul strong and steady you know the size of your body lengthening your shoulders melt down the back. Because I stay broken inhale deeply exhale slowly inhale fair to reach your arms up to the sky reaching for the Sun touch your fingertips look to yourself exhale your hands to prayer chest inhale reach the arms up exhale fold at the way lead with your heart and he'll lived your heart to a flat back an exhale fold starting out a little bit slower just to get things moving inhale reach the arms up to the sky reach for that son act on your hands beautiful inhale sweep the arms up exhale fold at the waist and Hilty will flat back exhale fold blender will reach the arms wide beside come on up one more time like that inhale the arms up ical fold folding over your legs letting your head me like.
Yoga For Flexibility Strength Sun Seeker Flow Jenna Raynell Yoga Photo Gallery
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So Inhale lift your heart to a flat back exhale fold reach the arms wide come up to stand how many iron body exhale fold and waist and helped you will flat back exhale fold reach the arms line one more time like that sweep the arms guy like a fold and help your friend exhale reach the arms lie come on up lovely let's sit back into chair pose woot katana imagine that you're sitting in an invisible chair sinking the hips down keeping the shoulders down the back keep breathing exhale fold inhale your heart to a flat back exhale plant your palms into your mat and step your way back to a plank position take your time getting there bring your shoulders over top of your wrist spread all 10 fingers wide and press away from your mat inhale exhale lower down knees chest tension pull through to a little Cobra relax your shoulders down your back and hold your way back to downward facing dog feel those sitting bones reaching up to the sky your triceps are hugging in. And it might feel good to press your heels down into your mat stretch the calves through the Achilles and keep breathing take a nice deep breath exhale bend the knees lift the heels look to your hands.
And step your way to lift your heart to a flat back sit back into chair pose reach your arms up to the sky breathe exhale bring your hands towards beautiful let's reach the arms up to the sky reach for the Sun exhale inhale to a flat back exhale plant them home step your way back to play lower down knees chest chin pools with you relax the shoulders come back to downward facing dog five deep breaths here feel all of the energy that you're creating in your body just like the Sun we're building Heat we're starting to create some energy through our bodies take one more full breath in exhale bend the knees lift the heels lift your hands up your way to your hands lengthen to a flat back reach the arms line caught up I feel that right back down open your wings inhale to a flat back exhale plant the palms either step or jump to chaturanga lift your heart school breath or upward facing dog come back to downward-facing dog here one more deep breath exhale bend the knees lift the heels lift your hands step or jump your way to your hands lengthen to a flat back unfold reach the arms wide come on up all that energy moving your body breathing.
And help let's sit back into chair pose again melt those shoulders down the back there's no stress through your neck feel stress finger foods inhale to a flat back exhale plant the palms and jump back to chat around them make your heart to upward facing dog and back to downward facing dog most deep breaths here beautiful on an inhale stretch your right leg back behind you lengthen through the back of your knee exhale bend that knee stack your hips on top of each other. And it might feel good defendant straighten that leg a few times keep pressing down equally for both hands. And then straighten the top leg turn your toes down to the earth inhale step that right foot forward in between you press down through your feet to float the arms up to the sky feel your shoulders melt down the back your little bubble you strong your tailbone stepping down your breathing inhale exhale plant your left called down into the mat reach that right arm up to the sky Gracie brats one more deep breath exhale come to frame that front foot with both hands and press your way back to plank lower down knees chest chin more chaturanga go through to google rattler upward facing dog come back to downward facing dog breathe here take a few breaths.
And then on your next inhale stretch your left leg back behind you lengthen lengthen lengthen through the back of that leg go ahead and snack your hips bend that left knee may be amended street I like three times, if that feels good always working on figuring out what feels best in our bodies in any given moment. And then straighten that top leg tools for announcing earth come on an inhale step that left foot forward in between your hands press down for your feet hiya lunch now shoulders feel your little belly strong one more key problem exhale your right hand to the mat reach your left arm up exhale come to Maria near front funds press your way back to place well we're down knees chest chin or chaturanga a half way push up lift your heart to Cooper up dog I come back to downward facing dog five deep breaths so breathing in lots of fresh air. So that we're filling up our cells in our tissues with fresh energy one more deep breath exhale bend the knees lift the heels up to your hand step or jump your way to your hands link the new Atlanta sit back into chair pose back in the chair pose inhale exhale your hands to prayer take your left elbow and hook that onto your right knee start to press down into your palms to twist a little bit deeper nice deep breaths one more deep breath. And come back the center fold over your legs to heal your feet about hip distance apart that's about to fists with distance, if you want to measure that. And then reach for your big toes and yogi tolak you can bend your knees, if you need to to get a good grip on them. And then inhale lift your heart as much as you can exhale start to bend the elbows in full let your head relax now you should feel I'm nice stretch through the back of your legs let your head be having those tension through the neck holding all those big toes feel your whole spine traction oils beer take one more deep breath gently release those toes bring your feet back together sit back into chair pose exhale your hands to prayer take that left right elbow excuse me and hook that on to your lips start to press down into your palm now come back to Center fold over your legs intently to heal your feet hip distance apart again you can bend your knees as much as you need to start to slip your hands underneath your feet. So that you're standing on your hands with your toes tickle your wrists a little bit it might feel good to lift up one heel. And then maybe the other one more deep breath.
And then gently release your hands slip them out from underneath your feet toe heel your feet back together bring your hands to your hips and rise up to stand through a flat back relax your shoulders down your back let's practice a little balancing pose for this pose you might want to use the strap, if you're pretty flexible through the backs of your legs you could just use your hand. So we'll just show you two different options we're going to stand and start in Tad Asana Mountain Pose like we started our practice mate. So you're standing nice and tall your grounding down through your feet then you started to shift your weight in to your left leg. So you can pick up that right leg nice and easy you might want to start to hug that knee in get everything nice and organized feel roots growing down into the earth I feel the crown of your head floating up to the Sun. So you have two options here you can either take that strap unhook it around the ball of your foot and lift it up like that or, if you feel pretty flexible through the back of your legs you can bring one hand to your hip and using your right fingers grab onto that big toe and you'll need to lock. So just start right here and feel everything organized feel yourself strong and grounded am I going to find something in front of you to gaze as you don't lose your balance and then, if you feel grounded and comfortable maybe you start to stretch this all of your foot to the front of your room don't force it okay, if your leg is not straight feel comfortable maybe reach one arm out to the side steep rocks one more deep breath in gently bring that hand to your hip hug your right knee into your chest really sat down she got your standing leg gives a little break.
And we'll switch the other side so feel free to use this trap again or use your hand it's totally fine through to shift your weight into your right leg ground down through that standing leg feel your belly tucking in sides of the waist long. And the crown of your head floating up to the sky so then start a minion again either using your strap hooking around the ball of your foot or bringing one hand to your hip taking your two-piece fingers and grabbing on to your big toe and jochen too long so find something steady to gaze at in front of you and start to stretch the sole of your foot to front of your room nice deep breaths here maybe smile one more deep breath maybe we'll bet arm up to the side take a big deep breath in that hand to your hip and hug your left knee into the chest relax it down to the ground and let's check out our Sufi way excellent work today let's take one more sun salutation to celebrate the sun. And this beautiful risk every live on so come back to the top of your mat in helping the arms of the skies he makes make you breath in nope it all is inhale lift your heart to a flat back exhale plant your palms down step or jump your way back to chaturanga lift your heart to Cobra or up dog I come back to downward facing dog breathe here take one more deep breath in. And then gently drop your knees down to the ground untuck your toes sit back onto your heels for a child's pose and let's have to walk your hands back to sit on your shelf. So you're nice and warm now you're all warmed up, if you want to practice another post I'll suggest another post that you can do right after this and, if you like this post please give it a thumbs up leave a comment and subscribe to my blog thank you so much for reading thank you so much for to Joe for having beautiful music during our practice today you want to check out his music you can click on this link in the post and I hope to see you in another post soon thank you and namaste.