Yoga to improve your life 4: Activate your metabolism and gain flexibility

Hi my name is Carla Sanchez and I welcome you to your yoga routine today the class that you are going to perform It's designed to activate the metabolism and work on flexibility at the same time

Stand up Spread your legs twice the width of your hips about one meter apart

Spread your fingers sideways and bend your knees Entering the base of the posture of the goddess hands on knees lengthen the spine and stretches the elbows And start to move to one side and to the other side

The other one carrying the weight to each of your feet To warm up your knees Legs we are going to work a lot with them you stop in the center, you take air Exhaling you turn to the right pushing with the left hand on the knee you twist Back to the center inhale, exhaling turn to the other side pushing with hand Right on the knee the elbow stretches a little bit We do it dynamic, Inhale center, exhale rotate Inhale center exhale left center inhale exhale center inhale, exhale to the left, return to the center Stretch the legs hands to the waist, place the feet parallel to the front inhale as you exhale let yourself fall slowly slowly slowly to the floor I'm going to step back a little bit a step back to have more space We're still flexing here Lengthen the trunk forward, chest parallel to the ground, place the hands under the shoulders

Center the left hand right hand on the waist and turn slowly to that side Inhale and exhale If you feel comfortable you can stretch your arm in the direction of the sky inhale, exhaling lower, hold with the right hand the ankle opposite of left, stretching the left arm in front turn more towards the other one traction assistant making the hand holding the ankle undoes center the trunk hand under the shoulders, center the right hand now The left hand holding the waist Inhale lengthens to the front, exhale chest opens And the pelvis does not move, do not turn excessively your head respect to the neck If you have done it before you stretch your arm Left towards the sky Inhale exhaling slowly lowering the left hand holding the right ankle and stretching it the right arm forward and turn more to that side Back to the center hands under the shoulders lengthen the back to the front Hands to the waist very strong on your legs to begin to slowly stand up

continue to get dizzy with your back straight, take a deep breath Release through the mouth Mostly back inside the mat To open the right foot to the side the heel is aligned with the center of the other one Foot trunk facing forward legs super active arms open arms open palms facing forward ground gaze over right hand, inhale, exhale flexing knee entering warrior two Inhale stretch and exhale flex inhale lengthen exhale flex stay, you may have to adjust the opening and open a little more

The right knee is generously flexed careful that it goes to the center keep it always in line With your ankle Trunk facing forward open arms inhale and exhale Hands behind the back interlace the fingers, bring them to the waist The right waist Hook here, inhale, exhaling slowly leaning down supporting elbow and forearm On the thigh the leg behind super strong we open the chest towards the sky breathe inhale exhale undo disintegrate Release the hands stretch the leg bring the arm Straight up hold the thigh back reverse triangle to lengthen And back to the center we close the right foot, to open the left foot

We repeat everything on the other side Center the shoulders open the arms, palms facing the ground inhale exhaling flex the knee forward, inhale stretching, exhale flexing inhale lengthen, exhale flex stay , strength Warrior 2 strength interlock the fingers of the hands behind the back you bring now hands to the left waist and from here slowly lean down to support the elbow and forearm on the thigh, bend your knee a little bit more and open your chest towards the sky

Look to the right Right leg very very strong and slowly undoing and releasing you stretch the leg with your left hand you raise that arm upwards and with your right hand you hold your thigh open, open, open a little extension, and back to the center we center the two feet facing forward open your arms, interlace your fingers behind you, stretch your elbows out, opening your chest, inhale exhale, bend forward Prasarita Padottanasana Neck very loose arms heavy overhead Thighs super active be careful that your pelvis does not go backwards, keep it in line

with the floor you rest your hands on the back, undo hold your hips, start to go up lengthening the spine forward first Slowly, legs very firm Keeping the balance breathes Exhale We open the right foot to the side and slightly close the left foot inwards about 45°, super active your legs trunk facing forward Open your arms and inhale, exhale, lengthen your trunk to the right and lower yourself down

Slowly lowering down and hold where you reach the top of the ankle

if you have flexibility you can go to the ground as long as the trunk does not go forward is very important Keep the trunk aligned with the leg you are holding or the leg you are leaning towards

We raise the arm looking up Utthita trikonasana The arm that is up is going behind To hold the thigh or wrap around the waist if possible

And slowly the right knee is flexing we're going down going down going down going down you can stay here in this variation or perhaps Try bringing your right arm under your thigh to hold your hands behind you and open your chest wide

undo Stretch the arm, stretch the knee force in his abdomen Raise the trunk with energy Hands to the waist we close the foot We open the other one Activate the thighs bring the sacrum to the ground Activate the abdominal area shoulders forward open arms inhale, exhaling bend down now very long to the left and again hold where you arrive ankle lower lower higher look for your position As long as you keep the trunk in the same line as the rest of the body, you stretch your right arm upwards

look up if you are comfortable with the neck or down if the head doesn't fall down arm that is up goes behind the back we hold the waist maybe even the thigh Slowly the left knee begins to flex And you can either stay here in this variation or try to bring the left arm underneath of the thigh Interlock hands and open by rotating the right leg It is like the trunk of a tree You inhale and exhale and release slowly The other one rises back to triangle with an impulse and the strength of the abdomen rises upwards Hands to the waistfeet in parallel facing forward Open arms out to the side, inhale flex forward to hold Either the ankles or the calves and if you're very flexible you're going to brace

The thumbs Elbows flex trunk drops Relax the cervicals Release the fingers the legs the feet where it is holding Lengthen your back to the front Stepping to the center point Heel Heel toe Toe heel feet together and begin to bend your knees to lower into a squat

slow look up Slowly loosens the ground To erect the trunk Put your hands together in front of your chest looking for balance Be careful not to hold your breath, we always breathe very fluidly Slowly undo the hands Heel down and sit down, cross your legs To relax Hands on knees very long back Take a deep breath inhaling through the nose exhale Through the mouth once decompression Continue breathing at your own rhythm inhaling and exhaling always through the nose Bringing your attention on the breath and to the sensations that these postures have left in your body Perform a scan from head to toe feeling fingers and toes Ankles Knees Hips pelvis anchored to the ground And ascends through the sacrum Vertebra by vertebra towards the lumbar vertebrae Dorsals Shoulder blades Shoulders Feel the elbows The wrists Fingers of the hands go to the neck Go to the head and soften your features your forehead The eyelids The jaw And the lips Join your hands in front of your heart We close this practice by chanting a mantra 3 times inhale Sing Sing Sing Namaste