Full body flow – 20 minute yoga practice | Amala Movement

Full body flow – 20 minute yoga practice | Amala Movement



Hi everyone, welcome to Amala Movement
I’m Charlotte
Today we have a full body flow, so
perfect
for the days that you’re a little short
on time – but you just want to get the
whole body moving. Let’s get started.
[RELAXING MUSIC]
So today we’re actually going to begin
standing
which is crazy, I know. But please do
make your way to the top of your mat.
If it’s alright for your knees having
your
big toes together, otherwise hip distance
apart
is perfect.
Roll your shoulders in towards the back
bring the palms of the hands together
and your thumb
gently pressing into your chest. Have a
slight bend in your knees, feel the
support of the ground beneath you.
If you haven’t already
I invite you to join me in closing the
eyes just for a few moments.
Taking a big breath
to fully arrive into this present moment.
Blinking the eyes open, bending the knees
sweeping the arms up over your head look
in between the fingertips – Inhale.
Exhale crossing your
right elbow on top of your left, Eagle
the arms so grabbing your wrists
fingers or palms.
Press the hands away from the head
squeeze the elbows up towards the sky
and then
drop your chin down and round just the
upper body
so you’re coming into this lovely
stretch, not only for the shoulders
but also for the upper, middle and lower
back.
Let the legs feel strong.
Inhale to stand up tall look up towards
the sky
Exhale cactus the arms, elbows out wide.
Breathe in here, exhale
forward fold relaxing the head.
Hands to your thighs, inhale find a flat
back
and here send your weight back onto your
heels so you can lift your toes
trying to fan out all ten toes
draw the belly in – feel the front of the
legs
really waking up.
Exhale release, fold forwards
bend the knees, sweep the arms all the
way up – big breath in look towards the
fingertips.
Exhale, left elbow crosses on top of
right.
Eagle arms – press the palms away from the
face squeeze the elbows up towards the
sky
Exhale drop your chin, round your spine.
So the legs are really strong here
let them be like a tree trunk –
really supportive, really strong they’re
not going anywhere the upper body
is round – folding forwards.
On your next Inhale stand up tall.
Look up, Exhale release the elbows
cactus arms. Be really wide.
Folding down, relaxing the head.
Inhale – halfway lift, hands to your thighs.
Lift and spread the toes, try and fan
them apart from one another.
Inhale to look forwards. Exhale relax
down forward fold. Bend the knees, sweep
the arms up above your head
big breath in.
Exhale hands to prayer position
in front of the heart space.
Relax the arms down
Roll the shoulders in towards the back
and interlace the fingers behind you
standing on your left leg, squeezing the
right knee up towards your chest
taking a moment here. Pressing your arms
away from your bottom.
Find your balance – it’s okay if you’re a
bit wobbly today just roll with it.
As you exhale have a slight bend in your
left knee
and then float your right leg back to a
warrior
three – just for a moment. Inhale.
with control plant it down into the
floor coming into a low lunge.
Smile.
Sink low
into your hips.
Squeeze the arms away from your bum.
Inhale here. Sink lower, Exhale.
We’re going to spend a moment to really
target the hamstrings.
So with me, Inhale straighten your left
leg
and Exhale bend the left leg.
Inhale to straighten, enjoy these wobbles..
Exhale to bend.
A layer from this – inhale straighten draw your toes away
from the mat
and then Exhale plant the toes and bend
the knee
Inhale straighten, lift the toes
Exhale plant the toes, bend the knee.
Another layer is to Inhale straighten
the left leg
lift the toes come on to your heel
… woah, it’s wobbly
Exhale bending the knee.
Inhale straighten the leg lift the toes
can you come on to your heel,
even just for a moment. Exhale bend
let’s go one more, Inhale – it’s okay to
laugh at yourself sometimes
can you come onto the heel, good, and then
bend
good lift the chest straighten the leg
Inhale
Exhale release the arms fold forwards
step the right foot in, plant the heel
pyramid pose
lifting the chest, exhale to fold
let the head be heavy, your hands can be
resting on the leg
or the floor. If you want to work the
balance today try catching hold of the
left ankle
send your weight forwards onto the left
foot step the right foot back into your
low lunge sweep the arms up.
Inhale keep the left fingertips lifted
Exhale plant the right palm.
Inhale spiral the belly towards the sky
Exhale bring the left hand out step the
left foot back
to plank pose – five breaths
we’re going to inhale come up onto your
tiptoes
and Exhale squeeze back through your
heels
rocking motion, Inhale onto the toes
Exhale onto your heels
Inhale to the toes
Exhale heels. Two more breaths
stay with me
Inhale, Exhale.
One more – Inhale
Exhale.
Look forwards, Inhale rock forwards.
Belly to the floor Exhale. Relax
the forehead down.
Spider fingers plant either side of the
head
roll the shoulders in towards your back
Inhale press through the fingertips to
lift
through the chest and then Exhale melt
down through your tummy
your chest and your forehead.
Inhale pressing yourself all the way up
Exhale ripple it down, relax your
forehead
one more Inhale to ripple all the way
up, Exhale relax it down
bring your hands underneath your
shoulders tuck the toes press
yourself up to all fours or your plank
position
and send the hips up and back
downward facing dog
Inhale here
Exhale. Come up onto your toes, Inhale
bend the knees look to the top of your
mat. Step hop or jump forwards
lifting the chest – Inhale
fold it down, Exhale.
Bending the knees sweeping the arms up big
breath in
and Exhale hands to heart center
take a moment feel the connection
through your feet
into the Earth.
Let’s interlace our hands behind our
back
this time go with the weird
feeling thumb on top.
Open the chest, shoulders back, Inhale
squeeze the left knee all the way up.
Pause, take your time find your balance
squeezing your arms
away from your bum have a slight bend in
your right knee
send the left leg all the way back a
moment in warrior three.
Inhale. Slowly planting it down to a low
lunge, Exhale.
Lift the chest Inhale
settle into the hips, Exhale.
Straightening the right leg, Inhale
lifting the chest
Exhale bending the right knee
giggle if you wobble, it’s okay!
Inhale, straighten that right leg
and Exhale bend.
Remember we can add in our layers
of Inhale to straighten and
then we can lift the toes away
and then Exhale plant the toes, bend the
knee
Inhale straighten lift the toes maybe
try coming onto your heel
and then bending that right knee
with your breath, Inhale straighten
toes and
heel. Exhale bend.
Two more. Stay with it, Inhale straighten
toes and heel
Exhale to bend. Last one
Inhale straighten the toes
and the heel and then Exhale bending.
Straightening the right leg inhale take
a forward fold exhale step the left foot
closer in
pyramid pose lifting the chest.
Exhale let it go, fold forwards
holding on to the shin the floor or your
ankle
let the back of the head soften
come back to your breath
looking forward send your weight over your
right toes, so you can slide your left
foot all the way back.
Sweep the arms up, Inhale leave the right
arm lifted, Exhale planting the left palm spiral the
belly up towards the sky.
Seep breath in, Exhale plant the right
palm
step the right foot back, plank pose but
let’s come to our elbows. Inhale
rock forwards onto the toes. Exhale send
the hips back.
Inhale rock forwards
Exhale heels back
Inhale rock forwards.
Exhale rock back
Inhale forward
Exhale back
One more, smile
Inhale rock forwards
Exhale rock back
Come on to the palms
Inhale rock forward, look forward
Exhale belly
to earth
relax the forehead. Spider fingers, Inhale
roll the shoulders in towards the back
lifting the chest
and Exhale fold it all down.
Two more times, Inhale lifting up
lifting the chest
Exhale, fold it back down
Inhale, lifting up
Exhale melting down
tucking the toes, hands underneath the
shoulders
press yourself up to your plank and then
sending the hips back
downward facing dog
deep breath in
big breath out
lifting both your heels, Inhale bend the
knees look forward
Exhale step hop or jump to the top of
your mat
lifting the chest. Folding forwards – Exhale.
Bending the knees sweeping your
arms up
and Exhale hands to heart center
have a moment slow down the breath.
I don’t know about you but i am
sweating!
bring it back to the breath, bring it back to the breath
okay, blinking the eyes open opening your
feet so they are mat distance apart
with your heels turned into one another
bending the knees coming into our squat
pose – Malasana.
If you’re able to bring the elbows onto
the inside of the thighs
palms pressing together, lift your chest
eyes can close
squeeze your heels together
an active squat
blink the eyes open, look forward and
we’re going to transition
down onto our butt – so you can use your
hands to help
you or reach forward with the fingertips
with control send your bum down to the
floor lifting the legs, Hello Navasana.
Straight away Inhale with me
Exhale toe tap your left foot
Inhale lift up, Exhale right foot
Inhale lift up, open the chest
Exhale. left foot
Inhale up
Exhale right foot – bring the sides of your mouth up
towards your eyes
keep the breath going a very slow, a very
controlled movement
reach through your fingertips
two more Inhale left foot
Inhale right foot
Inhale open the heart plant the feet
Elbows wrap around the knees, let it all go
if it feels nice you can add in a gentle
sway here from side to side
look forwards, Inhale
rock back onto your bottom we’re going
go again
lifting the feet Inhale left foot toe
taps Exhale
Inhale lift right foot taps Exhale, so
keep this going just as before
but i thought in waking up the body why
not wake up the mind too – so add in a bit of a brain
teaser
so when your left foot taps both hands
touch the right side of your mat when
your right foot taps
touch the left side Inhale
left foot right side
Exhale right foot left side
so working at one with your breath
try not to race through the movement try
not to speed through the breath
if your rights and lefts right now are
really
confused, welcome to the club, It’s
fine
good – keep it going, keep it smiling let’s
go for
once more each side with me Inhale and
tap
Inhale and tap, sit tall – lift your chest
Inhale plant the feet, Exhale
wrap the elbows around the knees drop
the head
you can invite in a little sway from left
to right
relax the hip flexors relax the weight
of the head down
look forwards, Inhale bring your arms out
in front of you draw your belly in
round through the pelvis and then come
all the way down
onto your back.
Have a moment here, bring your feet to
standing, your knees
up towards the sky. We’re going to take
one bridge pos e or a variation of bridge
pose
so i’m inviting to wiggle your fingertips,
feel your heels so we’re really bringing
the feet as far in towards our bottom as
we can
feel all ten toes pressing into your mat
Inhale lifting up the bottom and Exhale
walking the shoulder blades underneath
the back
interlacing the fingers. Inhale.
Exhale press through the feet to lift
the hips
so imagining here that there’s a block
in between the thighs, in between the
knees, and we’re really squeezing this
block together
keep breathing keep lifting the hips two
more breaths
on your next Exhale undoing the hands,
releasing the shoulders
and sending your bottom all the way down
towards your heels
let your shoulders creep up towards your
ears – that’s absolutely fine
have a moment to pause and then release
the shoulders down
bring the soles of the feet together
open the knees wide
dropping into our Baddha Koṇāsana, our
butterfly pose
resting your hands on your lower belly,
start to deepen the breath
closing the eyes
maybe you can feel your heart beating in
your chest
maybe your breath is feeling louder, so enjoy this. Enjoy this heat and energy
building and living in the body
relax the weight of the head down into
the mat
the legs hang heavy
keep the eyes closed and the body as
relaxed as you can
bring the hands to your thighs or around
the knees
give yourself a help as you bring the
knees back
up to standing and then lengthen the
left leg long along the floor
lengthen the right leg long along the
floor
let your arms hang heavy, drop them down
by your side
take a few moments to completely let go
you’ve done the work, you’ve rolled out
your mat
you’ve joined in for this surprisingly
sweaty practice
and now just allow yourself to let go
the whole of your body melting away
from your feet all the way up your legs,
through your knees
through your hips
up through your belly and your chest
the arms, the neck
all the way up to the face
allowing the skin of the face to soften
taking a final deep breath
bring the palms together, your thumb up
to your third eye
thank you so much for taking this time
to practice with me
thank you for sharing your practice with
me
have a beautiful rest of your day
Namaste
[RELAXING MUSIC]


Full body flow - 20 minute yoga practice | Amala Movement


All credits go to Amala Movement