Dynamic yoga

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This class helps us to strengthen the upper body of the body, in order to strengthen our entire system, and to advance on the path to more complicated asanas.

Hello, my name is Eugenio

We are going to prepare in the today a dynamic yoga class

It's going to be a little bit more focused on the upper body area, a little bit more strength asanas

Remember not to sacrifice an asana for our breath

We're going to start, we're going to get into position

Let's keep the heels close to the ischia

Let's take the calves out a little bit now, sideways

Let's get our hands active, relaxed and our thighs, we bring our shoulders back

And from here we're going to warm up our arms a little bit, our body

Inhale, come up

Exhaling, coming down

Inhaling, opening the chest and exhaling

we go down

Inhaling we go back up

We leave our hands to the side and come back, inhaling we raise our hands upward

Exhaling, we open and bring our hands clasped behind us

Inhaling, we open our chest and exhaling we open our chest and exhale

we go down

And activating the abdomen towards the back, we go up slowly

Let's go to quadruped posture, four points of support

And from here we're going to first bring the right foot forward and we're going to stretch it out

a little bit to the front

And we're going to support our fingertips and here accompanying breathing

with movement

Inhaling, looking forward we notice how our leg stretches, left quadriceps

Exhaling we flex on our leg

Inhaling towards the front, exhaling backward

Inhaling to the front

Exhaling backward once more, inhaling toward the forehead

Exhaling backward

And we go back to our neutral posture

Inhaling we're going to bring the foot left foot between our hands, stretch the foot a little bit in front of us

We grow, support fingertips, abdomen active towards the back

And exhaling to the front, inhaling to the back we flex

on our leg left

Inhaling to the front, exhaling backward

Inhaling toward the forehead, exhaling backwards

And inhaling we return to the initial position

We carry the knee, to the place under our hips

We rest the tips of our toes on the mati

We go towards Inverted V, we notice how well we open our fingers, pushing well with the fingers of the hands towards the mat

With this next exhalation, we inhale, raise our right foot up and bring it between our hands

Left foot to the forehead, inhale looking straight ahead, back straight

Exhaling we flex on our thighs, and inhaling we go up, hands towards the sky

Exhaling hands Namaste

Let's open the left foot backwards and from here we are going to flex slightly a little bit our knees

The tips of our toes a little bit

open and from here accompanying breathing with movement, inhaling we take shoulder towards knee

We go up, back straight

Exhaling, inhaling, exhaling, inhaling

Exhaling, inhaling stretching the feet, we bring the feet back to the beginning of the mat

We bring shoulders back, with our next exhalation we inhale, bring hands upward

Exhaling we flex the body, bring hands to the ground

Inhaling looking forward, back straight and from here supporting the hands

jumping backwards

Exhaling we go down Chaturanga, slowly

Inhaling, upside down dog

Exhaling, downward facing dog

With our next exhalation, we inhale and we're going to go to inclined plane and from here, exhaling, we're going to flex our knee right and we're going to bring it towards our elbow and accompanying breathing with movement

Inhaling backward, exhaling elbow to knee, elbow to elbow, back straight

Backward inhaling, exhaling

Inhaling, exhaling and inhaling we are now carrying the foot up and here, flexing the elbows as if we're going from here up to Chaturanga, exhaling we go down

Inhaling, upward facing dog, exhaling, downward facing dog

We do a couple of breaths, noticing how our whole back stretches well

Abdomen active Uddiyana Bandha activated, especially in these strength asanas

And with our next exhalation, we inhale, we go into incline, we're going to go into flexion

knee and bring it towards the elbow and from there, exhaling, backward

Elbow to knee inhaling, backward

Elbow to knee, backward, one more time

We go backwards, now we raise our left foot upwards and exhaling we go downwards

Chaturanga, inhaling, exhaling, downward facing dog, we connect with our breathing

Inhaling, we go backwards towards inclined plane

With our next exhalation we are going down in 3 3, 2, 1, we're going to hold there, activating the abdomen well towards the back and inhaling, upward facing dog

Exhaling, downward facing dog

With our next exhalation, we bring the right foot up and back, we bring the right foot up and back, we bring the right foot up and back, we bring the right foot up and back

the right foot between the hands, left foot forward

Inhale, look straight ahead, back, back straight

Exhaling, chin to the knees and inhaling, we go up, hands to the sky

Exhaling, hands Namaste, we bring our shoulders back, relaxed

And with our next exhalation, we inhale, we raise our hands upward

Exhaling, we flex the body, we bring hands to the floor

Inhaling, look forward, back straight

Exhaling jumping back, exhaling we go down, Chaturanga

Inhaling, upward facing dog, exhaling downward facing dog

We readjust our feet back to hip height, so that they are parallel to our hands

And from here we're going to put our knees back on the ground

With our next exhale, inhaling, we are now going to go stretching the left foot to one side and to the other up

The two hands we have under our shoulders

Now it is important to activate the abdomen towards the back

We are going to hold with the hand left the big toe and now it's important to take the hand, a good base with our hand right, knee

We are going to carry the weight on our right hand

and we are going to go little by little inhaling, opening left leg up

And exhaling we go down, we rest our hand, we carry knee backward and exhaling, Balasana

We move a little bit to one side, to the other

And pushing with the knees, let's go again

towards quadruped, activating well the abdomen towards the back, inhaling we stretch the right leg, we bring it towards one side and upward

We carry the leg as far as we can, without forcing, if we see that we are a little bit behind, we take it back a little bit

We go back to making a nice base with our left hand, knee, and from here we take with the hand the big toe of the right foot

We activate the abdomen well towards the back and with our next exhalation, inhaling, we're going to move our right foot upward

Looking towards the hand

We don't lose our breath and go down

We bring our knee back and Balasana

We move the body a little bit to one side, to the other

We walk with our hands backwards

We rest our hands on our thighs and we do a couple of breaths, noticing how the back is upright, the movement that our body makes when we breathe

We take our hands underneath again of our shoulders, we rest the tip of our toes on the mat and we go again towards V inverted

With our next exhalation, we inhale, we carry foot right between the hands, left

Inhale, look straight ahead, back straight

Exhaling chin to the knees, we are going to remain in this asana

We notice how our shoulders open up

And from here we inhale, now we bring both hands forward, as if they were little bowls, and with our next exhalation, we inhale, now we're going to bring our right hand underneath to the left side and look like underneath our armpit

the hand wants to push to the front

And we change

With our next exhalation, inhaling, we bring the left hand, pointing with the fingertips, looking at the left hand, looking at the right hand

under the right armpit

And we let go

Inhaling, looking straight ahead, back straight, exhaling jumping back, exhaling down, Chaturanga

Inhaling upward dog

Exhaling downward facing dog

We carry knees to the ground and we're coming back, we're going to take now opening our calves out, very slowly

We're going to go backwards and again we're going to hold them with our hands, we support our elbows

Only if we can, we can go up a little bit down, and carrying hands, Namaste, behind the head

And slowly, with the help of our hands, especially our elbows, we help each other to stand up and from here we return to Savasana posture

Now we are going to bring the hands behind, we interlace the fingers of the hands

and from here helping each other, we're going to raise our hips up upwards with the help of our knees and we let fall hands back

We notice how our whole back curves

We release our hands

We drop on our heels and from here, with a pulse we drop, pass, feet in hands

We're going to stretch the left foot out in front and right, we're going to move a little bit our feet, rotation of our ankles to one side, to the other

We're going to pick up and we're going to flex our leg right and we're going to rest it on our inside leg of our left leg

We're going to go and we're going to bring our hands up, we're going to notice how they're stretching and we're going to exhale and we're going to come down

We notice as if we want to bring the chest towards our thigh

We feel like our breathing helps us to relax our body

How it calms our mind

We release our hands and bring them to the front and from here we now inhale, we bring our hands up, release

We're going to bring, we shift standing up

We notice how the foot stretches well, how we pull the hamstrings backwards, how we help towards the rotation

of our hip

We support thigh and foot on our right thigh

We inhale and go in hands upwards and exhaling we go down

And we come back to help us with our breathing to flex our body

Inhale, release

We raise our hands upward

and come down

Now we're going to bring both feet forward and we're going to bend our right leg

The left foot is straight out in front, we're going to bring our hamstrings out and now with the leg we're going to grab and we're going to rest our left hand on our thigh and we're going to and we're going to try like bringing our foot up, exhaling we're going to lower down and inhaling we go up

Exhaling we go down and inhaling we go up and now we do the same thing forward, backward

Inhaling, exhaling we release a little bit

Inhaling we open, exhaling we exhale

And inhaling we open, exhaling we rest the foot on the floor

Let's bring the hand underneath of our right foot and we're going to help us

Now we support our hand, trying to wrist with elbows is in a straight line, back straight we're going to try to carry a little bit the foot over our shoulder

We're going to bring both feet, toes forward and go up from here

Abdomen well active towards the back Uddiyana Bandha, Mula Bandha active

And exhaling we go down

We stretch our foot, we readjust our ischia again

And from here we do the same thing again with the other foot

Right hand on our thigh and inhaling we go up

Exhaling we go down, inhaling we go up

Exhaling down, inhaling up

Exhaling down we go down the same inhaling backwards exhaling

Inhaling we open, exhaling

And inhaling we open, we rest our foot on the floor

We're going to bring left arm underneath

First it's important to support the hand well, opening the fingers of the hands well, carrying wrist just straight line with our elbow and we help it up a little bit the foot up

If we need to help us with our hands, we put our left hand again and from here activating the abdomen with the back to the front

And exhaling we go down and now we bring both legs to the front, hamstring out to the back

We bring our hands up and now exhaling we flex

Inhaling we look forward, exhaling we go down

Inhaling now we look forward, back straight

And exhaling, we bend our knees, bringing our heels towards our buttocks

One foot back, the other

Exhaling we lower Chaturanga

Inhaling dog face up

Exhaling downward facing dog, five breaths

With the next exhalation we inhale and bring our right foot between our hands

Left, we inhale and look forward, back straight

Exhaling chin to the knees and inhaling, we raise our hands up towards the sky

Exhaling hands Namaste

We're going to bring the hands up now and we're going to bring the right hand up behind as if touching our back

The other crusade, we notice now how we open our shoulders

And with our next exhalation, inhaling we're going to bring the body to the left side and look over our shoulders

if we were to look towards our right elbow

With the head we push back a little bit, noticing that opening of our shoulders

And inhaling, we go to the front, exhaling

to the other side

We bring the head back a little bit, looking sideways at our left elbow

The abdomen always active towards the back, and back

We're going to release the hands behind, go back to the beginning of the mats

Let's spread our legs a little bit at the level of the hips

We're going to go to Utkatasana variation, we're going to bend our knees

We're going to try to make the knees don't come together, open up a little bit so that we don't put too much pressure on our knees and from here we push our head upwards

And then we notice how our shoulders open up again

And with our next exhalation, we bring our hands down

Inhaling, look straight ahead, back straight

Exhaling, jump backward, down Chaturanga

Inhaling upward facing dog, exhaling downward facing dog

And knees to the floor and stretching the instep

And we're going to try to open up our shoulders a little bit more, which is going to help us for the next asanas

We're going to support our elbow, let's take our hand again backwards, as if catching us the shoulder, the shoulder blade

And from here we're going to notice how we pull the weight backwards

How our right side also stretches

How we push with our elbow the mat

And we let go

We're going to go to the other side, we support elbow

Hand behind our shoulder and we go down

We go back to push our elbow on the mat, bring our hips back a little bit, feel our shoulder open up, feel our side stretch

left side

And we let go

We are now going to support hands, forearms, elbows

We're going to take the measurement elbow to elbow, we're going to interlock fingers

And from here we're going to push with the tips of our toes, we're going to activate the abdomen well towards the abdomen

the back

We walk with the tips of our toes

towards us and from here very slowly we climb

All the weight, all the strength in our elbows, forearms

And activating the abdomen towards the back we go down very slowly with straight legs

We go down, stretching the instep

We relax in Balasana

We let our body rest

We bring our hands to the front, noticing how our back stretches

We bring our hands backwards and either dropping the hips to one side, to the other

Or we even bring our legs out in front of us

We join the sole of the foot with sole of the foot

We open our feet as if they were a book, back straight

And from here rounding the back we're going to carry if we can the head cover towards our feet

We try with our elbows if we can put a little bit of pressure on our thighs

down a little bit more, our hips open up a little bit more

And inhaling we go up, we bring our hands to the front

We are going to walk with our hands backwards

We help each other to close our knees, we stretch the leg left

We're going to bring the right knee crossed and here with the help of the hands we notice how our back grows

We're going to help us a little bit with the right hand how to bring our chest to the side

right

Making force with the right hand we bring the left knee, right knee excuse me, towards the front, towards the back and we bring our arm in

We're going to help us with our hand, bring it backwards and we take

Remember to keep the left leg active as if it were supported

on the wall

Trying to get the right shoulder to open

And we exhale, we let go

We stretch the right leg, we pull the hamstring back again

And from here we go back and now the left knee, we help each other

We're helping to bring the chest out, with the hand we go up, right hand up

With the help of the hands we are going to carry the hand if we can below the hole in the left leg and we open

Inhaling, we exhale, we release

Legs stretched out, shoulders forward, backward

We bend our knees, we're going to grab our hands behind us, where the knees bend

We help to make our balance

We bring our hands to the front, we open our chest a little bit, the back is straight

And if we can stretch our legs

And from here very slowly exhaling we're going to go down, first vertebra by vertebra

We put our hands on the floor, we let the body fall, each vertebrae touching the ground the mat and from here we go down the legs very slowly, slowly

And from here we go to final posture, Savasana

Hands relaxed, palms facing upward

We relax our feet, we relax our shoulders

We feel how our breathing is becoming more relaxed

How our breathing relaxes along with our body

How we let ourselves go without any kind of harm

Letting feel our body floating down to the ground

We let ourselves go, by the relaxation, by the benefit of the previous asanas

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

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