Day 12 – Slow Flow Yoga with Gail Keeley – 31 Day Yoga Challenge

Day 12 – Slow Flow Yoga with Gail Keeley – 31 Day Yoga Challenge



Hi everyone its Lindsay Gibson here at
Majestic Yoga Studio it’s Day 12 let’s go!
Sit cross-legged in easy cross-legged
pose and sit tall and on your next
exhale begin to bend forward and bring
your hands forward and take the first
forward bends you can keep it soft be
sure you’re breathing well through the
nose and then walk your hands around to
the right and a steady breath
and then walking back through the center
come around to the left
and then back to the center and walking
your hands in and then interlace your
fingers turn your palms forward stretch
your arms straight and then bring them
up push your sit bones gently down and
lift the sternum so go a really tall and
then release the left fingertips
let them come down to the floor and
begin to side bend to the left bring
your right arm by your right ear as you
go and just be sure that you keep your
right sit bone down as you take the Side
Bend keep your neck soft you can move
your head back and forth or turn your
head and look down at the left hand here
and then releasing and coming up and
then interlacing the fingers turn the
pumps forward bring the arms up once
again grow tall belly button back to the
spine gently here and then release the
right fingertips to the floor and over
you go slowly into the side bend so you
you can walk that right hand along on
the floor to support you left arm comes
over by the left ear neck is happy if
it’s not turn your head and look down a
couple of breaths here
and then slowly up you come and then
change legs and let’s repeat the forward
bends coming forward again
and then walking the hands around to the
right this time
and then around to the left
and then back to the center
and then walking the hands in and let’s
take the right hand on the left knee and
the left hand behind you and then
drawing the belly button back start to
make the twist to the left but don’t
turn your head first so use your arms to
help bring your shoulders around into
the twist and then the last thing
turning your head you can turn your head
in either direction keep the gaze soft
and quiet and the breath steady
and then slowly releasing the twist
coming back to the center left hand on
right knee right hand behind drawing the
belly button in starting to make the
turn use your arms to help you but
remember don’t turn your head until the
last steady brass soft gaze
and then slowly releasing and stretch
the legs forward and you can shake your
legs a little bit take your belt and
let’s wrap the belt around the bottom of
the feet and hold it with straight arms
and sit tall so put a little tension on
the belt so that you can sit very tall
press the back of the legs gently down
into the mat and then let’s start to
take the forward bend
paschimottanasana the seated forward
bend coming forward over the legs
bringing the belly button down towards
the legs keep walking your hands along
the belt until you come to your deepest
forward bend and then just be there and breathe
and then slowly with these coming up and
then let’s take the legs wide for
Wide-angle Seated Pose
still with the belt around the back of
the feet still straight arms and then
press the back of the legs down and then
we’ll take the forward bend here too
coming forward belly button starts to
roll over towards the floor you can walk
your hands along the belt but keep a
little traction going
stay long in the torso from the crown of
the head to the tailbone try to stretch long
and then slowly coming up and bring the
legs together and let’s stand up we’ll
stand up in Mountain Pose at the front
of the mats and so take your blocks and
put them on the outer edges of your mat
just in case you need them have the feet
hip-width apart in the inner edges
parallel with each other and drawing the
belly button gently back release and
relax the shoulders and then let’s take
Chair Pose bringing the arms forward and
up bending at the hips sliding the sit
bones back make sure that your knees are
floating right above your feet drill the
weight down into the heels they keep the
weight off the knees and then starting
to fold coming down bringing the hands
to the mat and slowly straightening the legs
Uttanasana the Standing Forward Bend
just hang down here
couple breaths and then slowly bending
the knees plant the fingertips on the
outside edges of the feet or up on
blocks transfer your weight just to your
left foot and float your right leg back
for the high lunge bring your knee right
over the ankle on the left foot engage
the back leg lift the back thigh engage
the core and engage the inner upper
thigh muscles when you get that you’ll
be able to fly your lunge and then hand
stem back knee down if you want to have
a blanket under your back knee put it
there and then slowly start to let your
hips melt forward and down as you roll
your collarbones up couple breaths here
and then turn the back toes under it
take the sit bones back walk your hands
back straighten the front leg
stay low over the front leg as you
straighten it you can roll up onto your
heel here for another hamstring stretch
this is Back Lunge
and then slowly coming forward knee over
ankle come back up High Lunge and we’ll
step forward to Uttanasana hanging back
down and then bending the knees transfer
the weight to the right foot
float the left back High Lunge still
engage of the court engage the upper
inner knee thigh muscles fly the lunge
and then release the hands release the
knee slowly rolling the collar bones up
melt the hips forward and down
back toes turn under hips start to move
back hands walk back as you straighten
the forward leg staying low over that
forward leg
and then once again calming forward this
time come up to downward facing dog step
back I stretch back planting the hands
well belly button up against the spine gently
and then let’s start to move forward
into Plank Pose lifting the head rolling
the shoulders forward wiggle the feet
back belly button up against the spine
and then pull your belly button up like
you’re trying to pull it up to your chin
and these down Child Pose
and then slowly let’s climb up to the
standing forward bend
hanging down
and bend your knees a lot and let’s curl
up one vertebra at a time so the head
and shoulders come up last and you can
bring your hands to your heart and
Anjali Mudra and then let’s take the
feet wide so make sure the outer edges
of the feet are parallel to the short
ends of your mat and then turn your
right foot out 90 degrees we’re going to
bend the forward knee going towards
Warrior II but as we do as we do bend it you
need to slide the base of the torso
towards the forward knee to stay
vertical in the spine the knee stays
right over the toes and then inhale the
arms up turn the head where to
and then descend the back fingertips
turn the front hand up sweep the front
hand up by your ear I like to look back
and then finally straightening the
forward leg take a deep Side Bend here
belly button back slowly float it back
to the Warrior I again descend the
back fingertips this time tip over rest
your elbow on your knee roll the top
shoulder up towards the ceiling and then
sweep your arms up for Side Angle Pose
and then release turn your feet and
let’s go the other way so the left foot
turns out 90 degrees
find the lunge sliding the base of the
torso towards the bent knee to stake
vertical on the spine
knee over ankle on this Front Lunge and
then the arms come up to the
Warrior II
back fingertips descend front arm sweeps
up this is Shanti Virabhadrasana the
Peaceful Warrior you can straighten the leg
and then slowly floated back to the
Warrior and then floating back to the Side Angle Pose
and then release standing up bring the
legs together so let’s sit back down on
a folded blanket in Wide-angle Seated
Pose
Upavistha Konasana in Sanskrit so you
can see i’m sitting up on a little
folded blanket i like to get my leg
bones down on the floor but my sit bones
up on the blanket and then hands in
front of you now if you’re not able to
take the Forward Bend here put the belt
back around your legs and just work with
the strap in the as we did in the first
version but if you are able let’s take
the Forward Bend so walking the hands
forward little by little and I’m walking
my hands on the floor and then I’m
pulling them isometrically towards me to
assist with the forward bend
steady breath
and then coming up slowly rotate around
to the left place one hand on each side
of the leg and let’s go same thing the
forward bend walking the hands out use
the my symmetrically on the floor if you
found that helpful
and then slowly coming back to the
center rotate around to the right one
hand on each side of the leg and then
once again walking out
and that’s slowly coming up let’s go
back to the center and take that Forward Bend
and then slowly coming up walk the hands
back bringing the legs together shake
them out a little bit and then ban both
knees and let’s bring the left foot
under the right hip left thigh is going
straight forward bring the right foot to
the outside and then just hold so hold
the knees sit tall and we’ll take this
to a twist we’ll be starting to rotate
the torso around to the right don’t try
to do this with your neck so don’t turn
your head first
keep your just head in line with your
breastbone see if you can grasp your
knee with the elbow use your right hand
behind you to help your shoulders around
a little bit more and then the final
thing is to turn your head either into
the twist or away from the twist either
way is fine soft gaze steady breath
and then release let’s come around do
that on the other side so now the right
foot under the left hip right thigh
going forward step the left foot to the
outside of it hold and sit tall and then
here we go around to the twist going
around to the left belly button back
towards the spine as you go change the
hand hold try to get the knee in the
crook of the elbow if you can’t do that
just hold it take the left hand behind
you and then once you rotate it as far
as you can go just turn your head gently
keep a nice soft steady gaze
and then slowly release let’s untangle the
legs and come back to
Upavistha Konasana Wide-angle Seated Pose
place your right hand on your right leg
and you bring your left arm behind you
keep your left shoulder lifted and your
sternum lifted and then let’s slide the
hand down the leg so we’re going to go
slowly into this big pose revolved white
legs seated pose breath by breath
waiting for the body to open to this
stretch now if you can get your big toe
what I want you to do is put your thumb
in the slot between the big toe and the
toe next to it and then wrap all the
other fingers around the big toe if
you’re not able to do that just hold
your ankle or your leg with a straight
arm if you’re able to do this just hold
there and then the next steps you could
you bring your elbow on to the leg so
you’re going over a little bit more stay
long on the sides they lift it in the
shoulder sternum up one last step can
you bring your elbow to the floor on the
inside of the leg if not just stay where
you are if you can do this last step so
for everybody the last step is going to
be to release the left arm swing it
around either reach it only in the
direction that’s going but if you’ve got
a hold of the big toe then band your
elbow grab the little toe side of your
foot and then bending the top elbow see
if you can twist as you’re side bending
steady breath
and then releasing come up and let’s
repeat that on the other side left hand
on left leg right arm behind right
shoulder stays lifted sternum stays
lifted as you start the slide take it
slowly if you can get the big toe
grab it wrap the other fingers around it
if you can bend your elbow and put your
elbow on your leg that’s good otherwise
you’re just holding with a straight arm
as close to your foot as you can last
step can we bring that elbow to the
floor on the inside of the leg and then
finally that right arm is going to come
around releasing it and either just
stretching it in the direction that
you’re stretching or grab the baby toe
side of the foot bend the top elbow do a
little twist
and then release coming up bringing your
legs together you can shake them out a
little and then lie down on your backs
use your blanket now under your head hug
your knees into the chest and when
you’re ready take Shavasana Corpse Pose


Day 12 - Slow Flow Yoga with Gail Keeley - 31 Day Yoga Challenge


All credits go to Majestic Yoga Studio