The Vinyasa Show Artwork
Season 7 - Episode 5

Energizing Power Flow

25 min - Practice
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Sarah guides us in a powerful dynamic flow to turn up the heat. We move through a series of Sun Salutations, arm balances, and core work to build strength and inspire a fresh flow of energy.
What You'll Need: Mat

Transcript

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(waves splash) Welcome, thank you for joining me. So we're gonna move through a powerful energizing flow and we'll go through some sun salutation, some arm balances and just basically start to move the energy around. So this is really nice for when you just want to get in there and start moving. So go ahead and join me, we'll come to child's pose briefly at the back of the mat. Bring your big toes together, let the knees go wide.

And just start to let the torso melt down between the legs. Spread the fingers, maybe the forehead comes down toward the earth. Start to fill the back body with air allowing easy inhale through the nose. And then open the mouth, sigh it out. (exhales) Let's do that two more times, full breath in through the nose.

(inhales) Open the mouth, sigh it out. (exhales) Okay last one, easy inhale. Deep sigh (exhales) Good and then closing the mouth. Just allowing the breath to travel in and out through the nose. Finding ujjayi.

Finding that same ja sound on the exhale this time. With the mouth closed. Good on your next inhale, make your way up to tabletop position. So we'll come to hands and knees. Just to start to come into the plank pose.

So ground through the hands. Step your right foot back, step your left foot back and find the top of a push up for plank. Taking a couple of full, deep breaths here. Shoulders right over the wrists. Press back through your heels.

Draw the navel to the spine. Good, allow a full breath in. And then exhale, lift the hips up and back. Downward facing dog. Couple pedals through the feet here, bending one knee, sending the opposite heel down toward the earth.

And maybe switch sides. I'm just warming the backs of the legs before we start to flow. And then from downward facing dog, let's come right back to that plank pose. So inhale, shifting forward to plank. Exhale, shift right back to down dog.

Two more like that. Inhale, shifting forward to plank. Exhale, down dog. Inhale, plank. Exhale, downward facing dog.

Good, come right back to plank. Now you're welcome to lower your knees down here. We're gonna come halfway down, chaturanga, and pause when you get there. Good, on an inhale, come all the way back up to plank pose. And then find downward facing dog, exhale.

Got two more like that and again, lower the knees if you'd like to. Shift forward to plank, inhale. Exhale, lower halfway. Inhale, plank. Exhale, down dog.

Inhale, shift forward to plank. Exhale chaturanga. Inhale, plank. Exhale, downward facing dog. Nice, take a full breath in.

Open the mouth, sigh it out. Good and then come high up onto your toes. Bend your knees, look forward and step or lightly hop to the front of the mat. Good inhale, ardha uttanasana. Come halfway up.

Exhale, folding in. Good and then bend the knees, tuck your chin and roll up slowly one vertebrae at a time. Let the head be the last thing to arrive. Roll the shoulders down the back and then draw your hands to heart center. Coming into sun salutations A.

So inhale, arms sweep all the way out and up. And then exhale, folding forward. Good, inhale, come halfway up and lengthen. Offer the heart. Exhale, plant your palms.

For this first one, just step back to plank and then option to lower the knees. We're lowering halfway down chaturanga. Good, inhale, cobra or upward facing dog. Exhale, downward facing dog. Just one full round of breath here.

Take a full breath in through the nose. Open the mouth, sigh it out. And then come high up on the toes, bend the knees, look forward. Step or lightly float, front of the mat. Inhale, half lift.

Exhale, folding. Root to rise, inhale, arms sweep all the way out and up. Exhale, hands to heart center. Good, let's go through two more rounds of A, one breath per movement. Inhale.

Exhale, fold. Inhale, halfway. Exhale, plant the palms, maybe this time hop back chaturanga. Cobra or up dog as you inhale. And then exhale, down dog.

One breath here. Inhaling through the nose. Open the mouth, sigh it out. And then come high up on the toes. Bend the knees, look forward.

Step, hop, or float front of the mat. Inhale, come halfway up. Exhale, fold. Root to rise, inhale, arms sweep all the way out and up. Exhale, hands to heart center.

One more round. Inhale. Exhale, fold. Inhale, lift halfway. Exhale, step or lightly hop back chaturanga.

Cobra or up dog, inhale. Exhale, downward facing dog. Just one full round of breath. Inhaling through the nose. Open the mouth, sigh it out.

Good and come high up on the toes. Bend the knees, look forward. Step, hop or fly. Inhale, lengthen halfway. Exhale, folding.

Root to rise, inhale, arms sweep all the way out and up. Exhale, hands together at the heart. Just taking a couple breaths here. Good and coming right to surya namaskara B. Inhale to chair pose.

Sink the weight back into the heels. Lift the heart, lift the arms. Exhale, folding forward. Inhale, come halfway up. Exhale, plant the palms.

Step or lightly hop back. Flow through your vinyasa. Cobra or up dog as you inhale. Exhale, downward facing dog. Beautiful, inhale.

The right leg, sweep it up and back. Exhale, knee to nose and hover. Come to the top of a push up. Draw the navel into the spine. And then inhale, sweep the leg up and back.

Two more like that. Exhale, knee to nose. Inhale, down dog split. Exhale, knee to nose. Inhale, up and back.

Good, step the foot all the way through. Spin the back heel down. Warrior I, inhale. Just a couple breaths in this first round, drawing that right hip back. Left hip rolls forward.

And then look up, lengthen, maybe press the palms together above your head. Exhale, hands come down. Step back to plank pose. Your choice, down dog or lower through. Chaturanga.

Cobra or up dog on the inhale. Exhale, downward facing dog. Left leg lifts, inhale. Exhale, knee to nose. Hover.

Inhale, up and back. Exhale, knee to nose. Last one, inhale, up and back. Exhale, knee to nose. Inhale, lift.

Step it through, spin the back heel down. Warrior I. Draw that left hip back. Rolling the right hip toward the front of the mat and then grounding through the outer edge of that back foot. Softening the shoulders.

Good and then maybe look up. Maybe press the palms together above your head. Exhale, hands come down. Your choice, vinyasa or downward facing dog. Cobra or up dog on the inhale.

Exhale, downward facing dog. Good, take one round of breath. Inhaling through the nose. Bring your gaze up toward your navel. And come high up on the toes.

Bend the knees, look forward. Step, hop or float front of the mat. Come halfway up, inhale. Exhale, folding. Right down to chair.

Arms reach up. And then hands to your heart center. Take a breath. Good. Let's move through one more round of surya namaskara B.

Inhale, chair pose. Exhale, folding. Inhale, come halfway up. Exhale, plant the palms, step or lightly hop back, chaturanga. Cobra or up dog, inhale.

Exhale, downward facing dog. Right leg lifts, inhale. Exhale, knee to nose, hover. Inhale, up and back. Exhale, knee to nose.

Inhale, up and back. Exhale, last one, draw it in. Inhale, up and back. Warrior I, one breath here. Spin the back heel down, arms sweep up.

Look up, lengthen. Maybe press the palms together. And then exhale. Step back, flow through vinyasa. Cobra or up dog, inhale.

Down dog, exhale. Left leg lifts inhaling. Knee to nose, exhale. Inhale the leg up and back. Exhale, knee to nose.

Last one. Inhale, up and back. Exhale, knee to nose. Inhale. Good, step it all the way through.

Spin your back heel down. One breath here. Inhale, arms sweep up, look up, lengthen. Exhale, hands come down. Step back and flow through your vinyasa.

Cobra or upward facing dog on the inhale. Nice, down dog, exhale. Good, just lower the knees. Find child's pose, just a couple breaths here. Maybe taking the hands back behind you.

You might give the wrists a little bit of love here. Rolling the wrists. (breathes deep) Beautiful and then make your way back to downward facing dog arms reach forward, lift the hips. Tuck your toes. Lift the hips up and back.

Downward facing dog. Good and we'll come to the front of the mat. So inhale, come high up onto the toes. Bend the knees, look forward. Step, hop or float.

Inhale, lengthen. Exhale, folding. Right back to chair. Pausing in chair. Arms reach up, sink the weight back a little bit more.

Look down, make sure you can see all 10 toes. If not, shift the hips back just a little bit more. And then draw your hands to your heart, staying in chair. And then we're gonna take the left elbow on the outside of the right leg. Finding revolved chair.

Stacking the elbows, start to rotate the heart open to the right. Taking a few breaths here. If you want to come into side crow, you'll bring your hands down to the earth. Flatten out the palms. Build your shelf with your hands and then resting your legs on your left tricep.

Look forward. Round through the upper back and find crow. Good and then come back. We'll meet in a forward fold at the front of the mat. And everything drape down.

Take a couple breaths here. Maybe swaying side to side. Good and then heel-toe the feet back together. Coming right back to chair, bending the knees, lifting the arms. And then drawing your hands to your heart.

And we'll take the right elbow to the outside of the left and twist. Again, if you'd like to come to crow pose, you're welcome to take that here. You'll bring your hands down, come onto the toes. Build your shelf. Look forward.

And then balance. Good. And then we'll come back to chair. Holding. Let everything melt down over the legs.

Good, step your feet as wide as your mat. Toes out, heels in. Bend the knees, sink the hips down. Take a pause here in malasana. And close the eyes.

(breathes deep) Good, so option to take bakasana here, crow pose. Otherwise, you'll just step back or jump back through a vinyasa. If you're coming into crow, plant the palms. Come high up onto your toes. Take your knees as high up on the triceps as you can and then start to build your shelf here, chaturanga arms.

Look forward, round through the upper back. Maybe lift up one leg. Maybe the other. Dig your heels in toward your butt. And then step back, shoot back, fly back, however you want to get there.

Inhale, upward facing. Exhale, downward facing. (breathes deep) Good, inhale the right leg all the way up and back. Exhale, bring the right knee to the right tricep and hover, top of a push up. Good and then take your right knee, cross it over the body to get to the left tricep.

And then bring it right back to the right. Inhale, sweep the leg all the way up and back. Exhale. This time, step it all the through. Spin your back heel down and circle up to warrior II.

Good landing here, three breaths. (breathes deep) Nice and then flip the front palm. Inhale, reach up and back, reverse warrior. Good, circle it down. Runner's lunge, pause here.

Come onto the ball of the back foot and then you're gonna sweep your hands back. Just lift the low belly up off that front thigh. Reaching the crown of the head toward the front. And then reach all the way up to crescent pose. Strengthening through the legs, softening though your back knee.

Draw your hands back to your heart. Come halfway down and then left elbow on the outside of the right leg. Twist. Bring the prayer to your heart center. Energize through that left heel.

Just a couple more breaths. So nice. Good, look down, hands come down. Step back to plank. Feet together at the back of the mat and then shift the weight onto the knife edge of that left foot.

Take the weight into your left hand. And then find vasisthasana, side arm balance. Good, look down. Right hand comes down. Lower through chaturanga.

Upward facing, inhale. Downward facing. Nice work. Good, left side, inhale, left leg lifts. Exhale, left knee, left tricep.

Cross the body to the right. Come back to the left. And then reach the leg up and back. Good, step it all the way through, spin the back heel down. Warrior II.

Last two breaths. Okay then flip the front palm. Inhale, reverse. Exhale, circle down, runner's lunge. Good, come onto the ball of the back foot, sweep the arms back.

Keep reaching the crown of the head toward the front. And then come all the way up, crescent pose. Good. Draw the hands to the heart. And then we'll twist.

Bring the right elbow to the outside of the left find your prayer twist. (breathes deep) Last couple breaths here. Good and then bring your gaze down toward the earth. Hands come down, step back, plank pose. Step the feet together at the back of the mat.

Roll to the outer edge of the right. Take the weight into your right hand and then reach that left arm up, vasisthasana. Couple breaths. Again, you might reach that top arm over the ear or maybe lift through that left leg. Good and then gaze down.

Bring the left hand down. And then option lower through chaturanga. Upward facing, inhale. Exhale, downward facing dog. Good, so now look forward, start to shorten your stance here.

So you'll step your feet in, just a couple inches to shorten your downward facing dog. On an inhale, come high up onto your toes. Put a nice big bend in the knees, pressing your chest back to your thighs, spreading the fingers and looking forward. As you exhale, come high up onto the toes and shift your shoulders over your wrists, looking forward. So you might stay with that action, bending and lengthening, looking forward or you might start to take some bunny hops, kicking your heels up toward your butt.

And maybe finding your balance. So kicking the heels toward you. Couple times. You might catch your balance. Good and when you've had enough of that, step it back out, down dog.

(breathes deep) And then bring your knees down, child's pose. Nice work. Gonna come right back to downward facing dog. Tuck the toes, lift your hips up and back. We'll come to the front of the mat.

Come high up onto the toes, bend the knees, look forward. Step or lightly hop. Inhale, come halfway up. Exhale, folding. And then sink down into chair, pausing here.

We're gonna sink down a little bit lower, a little bit lower. A little bit lower and then coming all the way down to a seat. And then taking legs up for boat pose. Paralleling the shins toward the mat. And then maybe taking the nose inline with your toes, drawing the shoulders back, lifting through the heart.

You might choose to straighten out your legs here. Just keep the length in the spine. Couple breaths. (breathes deep) Good, allow a big breath in through the nose. And then exhale, lower halfway down.

Ardha navasana. Good, come all the way back up, exhale. Good, lower, inhale. Exhale, bring it up. Just three more, lower down.

Bring it up. Last two, lower. And lift. Lower. And lift.

Nice job, come all the way down. And lay down on your back. I'm gonna spin around here. Onto your back, hug your knees into your chest and just gently rock side to side. It's giving the low back a nice massage.

(breathes deep) And then maybe grabbing the outsides of the feet, bending the knees, softening through the low back, taking happy baby. Maybe rocking side to side. And then let's bring the soles of the feet back down to the earth and just counterbalancing all that core work with a bridge pose. So pressing into the soles of the feet and the palms of the hands. Taking the feet hips distance and then just start to lift the hips.

We'll be here for five breaths. You might roll the shoulder blades underneath you. Maybe interlacing the hands. Just roll the inner thighs down. (breathes deep) Good and then releasing the arms, releasing the shoulders.

Roll all the way back down to the earth. Good and then just drop the knees over to the right, easy spinal twist. Take the arms out on either sides of the shoulders. Palms facing up, or maybe arms reach up and over your head if that feels better for you. And you can gaze straight up or maybe take the gaze over that left shoulder.

Full, deep breaths here. Good, inhale, come back through center. Exhale, dropping the knees to the left side. Easy spinal twist to the left. Maybe gazing to the right.

Good and then come back up through center. Just find your savasana. Straightening out the legs. Allowing all that effort, that energy, to start to settle. Closing the eyes.

Just allowing... So you're welcome to stay here longer, as long as you want. Or you can meet me in a comfortable, cross leg, seated position at the front of the mat. Just gathering the hands together in front of the heart, just taking a moment to bow the head towards the hands. Thank you so much for sharing this practice with me.

The light and love in me greets and honors the light and love in you. Namaste.

Comments

1 person likes this.
Thank you Sarah, lovely class to follow, very energizing. I will teach that next week.
Hi Esther, So happy to hear you enjoyed the class and happy to be practicing together on Yoga Anytime! All the best, Sarah
1 person likes this.
That was very challenging but a nice workout I was puffing like a steam train!!
Ted
2 people like this.
Great pace. Perfect to build energy when you only have 30 minutes.
Hi Peter, thanks so much for sharing! haha... glad you had a nice challenging practice. :) Best wishes, Sarah
Hi Ted! Thanks so much for sharing and glad the pacing worked for you. All the best, Sarah
1 person likes this.
Just the flow I needed today. Thanks Sarah!
So happy to hear, Chanda! Thanks for practicing with me online! All the best, Sarah
2 people like this.
awesome workout! Thank you very much.
Great way to get moving in the morning. One of my favorites!
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