April 27, 2017 |
10-Minute Yoga Series to Open Your Heart
These energizing poses are the ultimate mood booster.
by Lauren Smith
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Need a mood boost? One of yoga’s major benefits is its ability to relax and empower the body and the mind. It can help you destress, focus, and set your intentions, all while building stronger muscles and a greater range of motion.
One movement stressed in yoga is making yourself “open.” This refers to physically opening up the hip and shoulder joints to get a longer stretch and a deeper mobility, but it also means having an open heart, both physically and mentally. By holding the chest high and the shoulders back, the heart and lungs are extended wide, which may inspire feelings of freedom and serenity.
In this episode of Flow, yoga instructor Faith Hunter shows a more advanced yoga routine that can help open up the heart. These yoga poses use wide, reaching stretches that open up the joints and leave you feeling refreshed and uplifted.
Before completing this routine, Faith suggests starting with sun salutations to warm up. This is a series of poses done in succession and repeated as a cycle several times. If you do not have your own preferred sun salutation, try this traditional sun salutation sequence.
This yoga series to open your heart includes the following poses:
- Mountain Pose
- Forward Fold
- Chatarunga
- Downward Facing Dog
- Downward Facing Dog Split
- Rockstar Pose
- Warrior 1
- Warrior 2
- Peaceful Warrior
- Plank Pose
- Child’s Pose
- Upward Facing Dog
- Fallen Triangle
Loving the mood boost? Keep it going with this 10-minute, stress-relieving yoga routine packed with dynamic poses that open up the hips and shoulders.
Faith Hunter
Faith Hunter is a yoga instructor and owner of Embrace Yoga DC, a yoga training & community center located in Washington DC.
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[MUSIC]
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Hey guys, this is Faith Hunter and are you
ready to embrace your inner rock star?
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[MUSIC]
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This is one of my favorite practices
because it allows you to open your chest,
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expand your heart and energize your body.
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The only thing I suggest is that before
jumping into this practice, give yourself
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time to warm up, by taking two to three
sun salutations of your own type.
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Let's get started at the top of the mat.
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Take a deep inhale and
find your weight in Mountain Pose.
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Draw the belly in,
release the arms alongside your body.
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Feel the crown of your head rise
towards the ceiling, and remember,
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as you move through your practice,
allow your breath to be your guide.
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Take a deep inhale, and exhale.
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You're going to hook the thumbs,
scoop the air as you bend your knees.
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Lift your chest and open your heart.
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As you exhale, fold forward,
sweep your arms behind your back,
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and interlace your fingers.
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Press the palms together and feel your
pinkie fingers drop over your head.
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Take a deep breath in, exhale.
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If you need to, you can always
bend your knees, it's still early.
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One more breath.
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[MUSIC]
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Release your hands to the floor, lift
your heart up halfway and as you exhale,
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plant your palms to the mat.
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You can walk back into plank pose or float
back for your low push up chaturanga.
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Inhale, upward facing dog,
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roll over your feet,
hips to the sky, downward facing dog.
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Take a deep breath in, and exhale.
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Sweep your right leg up into the sky.
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Bend your right knee and
start to open up your hip.
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Feel that nice stretch through that
right groin, and your right quad.
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Press your left heel towards the floor and
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continue to reach your
right knee up to the sky.
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Start to reach your right leg now over to
the left side of your mat with control.
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Engage your core and
slowly begin to flip your dog,
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allowing the ball of your
right foot to drop to the mat.
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Keep your left leg straight,
lift your hips and your chest.
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And then slowly sweep your right arm
over your head for our first Rockstar.
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Keep your left arm straight,
spread the fingers wide, one more breath.
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And as you exhale, bring your right
hand to the floor, lift your right
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leg up into the sky and then step
your right foot between your hands.
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Spin your left heel down to the floor and
rise up for Warrior 1 pose.
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Bend deep into your right knee,
hold here for a few breaths.
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Draw the right rib cage and
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shoulders back, square off those hips,
one more breath.
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And then expand into Warrior 2,
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bending deep into your right knee and
reach through your fingertips.
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Two more breaths here.
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Deep inhale, exhale, sink a little deeper.
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One more breath.
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As you inhale, lift your right arm
up to the sky for Peaceful Warrior.
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Slide your left arm behind your back for
just a little bind.
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So we continue to open up those
shoulders and lift the chest.
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Last breath,
lower both hands down to the mat and
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step yourself back into Plank Pose.
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Right foot meets your left, arms bend for
your low push up, chaturanga.
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Inhale, upward facing dog,
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heart high, roll over your toes,
hips to the sky, downward facing dog.
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Hold here for three breaths.
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Relax your neck and allow your head
to hang heavy in your down dog.
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Gaze back right there between your
thighs or at your belly button.
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Pressing your hands generously to the mat.
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Deep breath in, exhale.
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Let's go to the other side,
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left leg lifts to the sky, bend your
left knee, start to open up that hip.
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Draw the left knee high as the right
heel presses to the earth.
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Give yourself another breath to find
expansion through that left groin.
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And then begin to flip your dog, lowering
your left foot to the outside of the mat.
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Spin into the ball of your left foot.
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Lift your hips,
keep the right leg straight.
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Feel your rib cage, your chest and
your hips rise and open up.
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Rockstar Pose, as your left arm
goes up and over your head.
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One more breath.
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Lower your left hand down to the mat.
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Gaze forward and then step your
left foot between your hands.
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Finding our way into Warrior 1.
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Right heel spins down 45 degrees.
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Left hip and rib cage draw back as
the arms float up and over your head.
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Bend deep into your left knee.
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Lift your chest and relax your shoulders.
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Two more breaths here,
deep inhale, exhale.
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One more breath.
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Expanding into Warrior 2, arms go wide,
and sink into your left leg.
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You're probably feeling the heat,
but I'm here with you.
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Bend deep into that left leg,
shoulders over your hips.
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One more breath in Warrior 2.
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Lifting the heart up for Peaceful Warrior,
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left arm high, right arm wraps behind
your back and comes to your left hip.
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Continue to bend into that left leg,
drawing your left rib cage back, and
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spin your heart up.
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Exhale, lower both hands down to the mat.
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Step with your left foot back,
find your Plank Pose, gaze forward.
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Arms bend for
your chaturanga, low push up.
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Inhale, upward facing dog.
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Roll over your toes,
hips to the sky, down dog.
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Take a few breaths here.
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And if you need to you can pause and
lower your knees.
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Bring your hips to your heels for
Child's Pose.
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Or you can stay with me and
hang out in your downward facing dog.
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Feeling the strength, the fire and
heat we're cultivating together.
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Use all of that energy as we make
our way to the top of the mat.
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Inhale, rise onto your toes,
gaze forward, bend your knees and
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walk or float your way to the front.
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Inhale lift up halfway,
exhale, fold over your legs.
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Soften the knees a little bit.
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Hook those thumbs again, inhale, lift your
chest, open your heart up high, exhale.
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Fold forward, sweep your arms behind
your back, press your palms together.
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Soften the chin into your chest and
this time, if you need to,
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give yourself a little wiggle jiggle.
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Maybe gently rocking from right to left.
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One more breath.
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[SOUND] Release your hands to the floor.
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Make your way back into your chaturanga,
lifting up halfway to prepare,
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plant your palms, walk or
float your way back.
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Inhale for your up dog,
roll over your feet.
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Hips to the sky, down dog.
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Now we're gonna add a little
bit more playful flair and
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fun, so
sweep your right leg up to the sky.
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Bend your right knee.
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This time let's go right
into that Rockstar Pose,
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dropping your right foot over
to the left side of your mat.
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Keep your left leg straight,
lift your hips, lift your chest and
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sweep your right arm up and
over your head.
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Maybe arch back and
go a little bit deeper.
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Keep the pelvis lifting.
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As you come out, lower your right hand
to the mat, bring your right knee
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in towards your chest and
we're transitioning into Fallen Triangle.
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So that right foot is going to sweep
over to the left side of your mat and
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you're going to drop to the left foot,
the entire sole of the foot.
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Keep lifting your hips up,
take your left arm to the sky and
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there you have it, Fallen Triangle.
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If you wanna find a little more heart
lift here, lean back and open up.
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Feel the strength in your arms, lower your
left hand down, press in to your palms,
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draw your right knee into your chest.
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Feel that core on fire and
step your right foot between your hands.
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This time, let's go right into Warrior 2,
bending deep into your right knee.
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Hold here for two more breaths.
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Deep inhale, exhale.
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Seek a little deeper.
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One more breath.
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Press through the outer
edge of your left foot.
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Peaceful Warrior, lifting the heart high,
right arm goes up.
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Left arm behind your back for
a little bind.
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Lower both hands to the mat.
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Ease you way back, Plank Pose.
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Softly lower down with ease,
exhale, chaturanga.
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Inhale, up dog or Cobra Pose.
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Exhale, downward facing dog.
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Take a deep breath in,
exhale out of your mouth.
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[NOISE] One more deep breath, in through
the nose and exhale out of your mouth.
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Left leg goes high,
bend your left knee, open up your hip.
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Keep breathing here.
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Slowly begin to flip your dog
finding your Rockstar Pose,
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rock it out and open your hearts high.
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Take another breath, bring yourself all
the way back over, left hand to the mat.
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Draw you left knee in close towards
your chest and swing it out for
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your Fallen Triangle.
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Open your heart,
either reaching the right arm up or
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leaning back, finding your flare,
opening it up.
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Last breath, feel the strength in your
left arm, keep pressing the pelvis high.
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Drop your right hand down,
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draw your left knee in and then step
your left foot between your hands.
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Back heel down.
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Fly it up and open, Warrior 2 Pose.
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Take a deep breath in, exhale.
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One more breath here in Warrior 2.
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Deep breath in and exhale.
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Lifting the left arm up to the sky,
dropping the right arm behind your back,
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open your heart high.
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Peaceful Warrior,
take a deep breath in and exhale.
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Lower your hands down to the mat.
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Step your left foot back,
find your Plank Pose.
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Lower down chaturanga.
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Inhale, upward facing dog and exhale,
hips to the sky, downward facing dog.
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Take two breaths here.
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Deep inhale, exhale.
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One more deep breath, pressing the heels
generously to the mat in your down dog.
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Inhale, rise onto your toes.
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Send the gaze forward.
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Bend the knees and walk or
float your feet to the front of the mat.
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Lift your heart up, exhale, fold over.
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Hook the thumbs, inhale, rise.
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Lift up, arch your back, lift your chest.
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And then exhale.
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Bring your hands to your heart center.
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Breathe in and exhale.
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One more deep breath in.
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And exhale.
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[SOUND] There you have it guys,
a fun and playful Rockstar flow.
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Hopefully you enjoyed that and you felt
the expansion through your heart as well
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as the fire in your core and
the amazing strength through your arms.
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Continue to hang out with me
right here on HealtiNation.
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And I'll see you soon.
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[MUSIC]
00:00:00,000 --> 00:00:02,371
[MUSIC]
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00:00:02,371 --> 00:00:06,950
Hey guys, this is Faith Hunter and are you
ready to embrace your inner rock star?
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00:00:06,950 --> 00:00:15,000
[MUSIC]
4
00:00:15,000 --> 00:00:19,357
This is one of my favorite practices
because it allows you to open your chest,
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00:00:19,357 --> 00:00:22,220
expand your heart and energize your body.
6
00:00:22,220 --> 00:00:26,590
The only thing I suggest is that before
jumping into this practice, give yourself
7
00:00:26,590 --> 00:00:31,960
time to warm up, by taking two to three
sun salutations of your own type.
8
00:00:31,960 --> 00:00:34,370
Let's get started at the top of the mat.
9
00:00:36,410 --> 00:00:40,000
Take a deep inhale and
find your weight in Mountain Pose.
10
00:00:40,000 --> 00:00:43,850
Draw the belly in,
release the arms alongside your body.
11
00:00:43,850 --> 00:00:47,620
Feel the crown of your head rise
towards the ceiling, and remember,
12
00:00:47,620 --> 00:00:51,900
as you move through your practice,
allow your breath to be your guide.
13
00:00:51,900 --> 00:00:54,270
Take a deep inhale, and exhale.
14
00:00:54,270 --> 00:00:59,250
You're going to hook the thumbs,
scoop the air as you bend your knees.
15
00:00:59,250 --> 00:01:02,060
Lift your chest and open your heart.
16
00:01:02,060 --> 00:01:07,110
As you exhale, fold forward,
sweep your arms behind your back,
17
00:01:07,110 --> 00:01:09,240
and interlace your fingers.
18
00:01:09,240 --> 00:01:13,100
Press the palms together and feel your
pinkie fingers drop over your head.
19
00:01:14,380 --> 00:01:16,930
Take a deep breath in, exhale.
20
00:01:18,270 --> 00:01:22,150
If you need to, you can always
bend your knees, it's still early.
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One more breath.
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[MUSIC]
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00:01:24,800 --> 00:01:29,558
Release your hands to the floor, lift
your heart up halfway and as you exhale,
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00:01:29,558 --> 00:01:31,300
plant your palms to the mat.
25
00:01:31,300 --> 00:01:37,230
You can walk back into plank pose or float
back for your low push up chaturanga.
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00:01:37,230 --> 00:01:39,920
Inhale, upward facing dog,
27
00:01:39,920 --> 00:01:44,960
roll over your feet,
hips to the sky, downward facing dog.
28
00:01:44,960 --> 00:01:48,540
Take a deep breath in, and exhale.
29
00:01:48,540 --> 00:01:51,110
Sweep your right leg up into the sky.
30
00:01:51,110 --> 00:01:54,640
Bend your right knee and
start to open up your hip.
31
00:01:54,640 --> 00:01:59,570
Feel that nice stretch through that
right groin, and your right quad.
32
00:01:59,570 --> 00:02:02,290
Press your left heel towards the floor and
33
00:02:02,290 --> 00:02:04,570
continue to reach your
right knee up to the sky.
34
00:02:05,720 --> 00:02:11,490
Start to reach your right leg now over to
the left side of your mat with control.
35
00:02:11,490 --> 00:02:16,280
Engage your core and
slowly begin to flip your dog,
36
00:02:16,280 --> 00:02:19,470
allowing the ball of your
right foot to drop to the mat.
37
00:02:19,470 --> 00:02:23,950
Keep your left leg straight,
lift your hips and your chest.
38
00:02:23,950 --> 00:02:29,310
And then slowly sweep your right arm
over your head for our first Rockstar.
39
00:02:29,310 --> 00:02:34,890
Keep your left arm straight,
spread the fingers wide, one more breath.
40
00:02:34,890 --> 00:02:40,010
And as you exhale, bring your right
hand to the floor, lift your right
41
00:02:40,010 --> 00:02:44,910
leg up into the sky and then step
your right foot between your hands.
42
00:02:44,910 --> 00:02:50,500
Spin your left heel down to the floor and
rise up for Warrior 1 pose.
43
00:02:50,500 --> 00:02:54,600
Bend deep into your right knee,
hold here for a few breaths.
44
00:02:54,600 --> 00:02:56,230
Draw the right rib cage and
45
00:02:56,230 --> 00:03:00,670
shoulders back, square off those hips,
one more breath.
46
00:03:00,670 --> 00:03:03,300
And then expand into Warrior 2,
47
00:03:03,300 --> 00:03:07,610
bending deep into your right knee and
reach through your fingertips.
48
00:03:07,610 --> 00:03:09,290
Two more breaths here.
49
00:03:09,290 --> 00:03:12,730
Deep inhale, exhale, sink a little deeper.
50
00:03:12,730 --> 00:03:14,220
One more breath.
51
00:03:14,220 --> 00:03:18,600
As you inhale, lift your right arm
up to the sky for Peaceful Warrior.
52
00:03:18,600 --> 00:03:22,310
Slide your left arm behind your back for
just a little bind.
53
00:03:22,310 --> 00:03:26,320
So we continue to open up those
shoulders and lift the chest.
54
00:03:26,320 --> 00:03:30,940
Last breath,
lower both hands down to the mat and
55
00:03:30,940 --> 00:03:33,780
step yourself back into Plank Pose.
56
00:03:33,780 --> 00:03:38,790
Right foot meets your left, arms bend for
your low push up, chaturanga.
57
00:03:38,790 --> 00:03:41,300
Inhale, upward facing dog,
58
00:03:41,300 --> 00:03:46,060
heart high, roll over your toes,
hips to the sky, downward facing dog.
59
00:03:47,100 --> 00:03:48,780
Hold here for three breaths.
60
00:03:48,780 --> 00:03:53,260
Relax your neck and allow your head
to hang heavy in your down dog.
61
00:03:53,260 --> 00:03:57,000
Gaze back right there between your
thighs or at your belly button.
62
00:03:57,000 --> 00:03:59,090
Pressing your hands generously to the mat.
63
00:04:00,150 --> 00:04:02,430
Deep breath in, exhale.
64
00:04:02,430 --> 00:04:06,130
Let's go to the other side,
65
00:04:06,130 --> 00:04:11,560
left leg lifts to the sky, bend your
left knee, start to open up that hip.
66
00:04:11,560 --> 00:04:14,930
Draw the left knee high as the right
heel presses to the earth.
67
00:04:14,930 --> 00:04:20,200
Give yourself another breath to find
expansion through that left groin.
68
00:04:20,200 --> 00:04:26,280
And then begin to flip your dog, lowering
your left foot to the outside of the mat.
69
00:04:26,280 --> 00:04:28,510
Spin into the ball of your left foot.
70
00:04:28,510 --> 00:04:30,980
Lift your hips,
keep the right leg straight.
71
00:04:30,980 --> 00:04:35,285
Feel your rib cage, your chest and
your hips rise and open up.
72
00:04:35,285 --> 00:04:39,680
Rockstar Pose, as your left arm
goes up and over your head.
73
00:04:39,680 --> 00:04:40,330
One more breath.
74
00:04:41,860 --> 00:04:43,990
Lower your left hand down to the mat.
75
00:04:43,990 --> 00:04:48,010
Gaze forward and then step your
left foot between your hands.
76
00:04:48,010 --> 00:04:50,650
Finding our way into Warrior 1.
77
00:04:50,650 --> 00:04:53,340
Right heel spins down 45 degrees.
78
00:04:53,340 --> 00:04:58,580
Left hip and rib cage draw back as
the arms float up and over your head.
79
00:04:58,580 --> 00:05:00,540
Bend deep into your left knee.
80
00:05:00,540 --> 00:05:03,360
Lift your chest and relax your shoulders.
81
00:05:03,360 --> 00:05:07,590
Two more breaths here,
deep inhale, exhale.
82
00:05:07,590 --> 00:05:09,070
One more breath.
83
00:05:09,070 --> 00:05:14,590
Expanding into Warrior 2, arms go wide,
and sink into your left leg.
84
00:05:14,590 --> 00:05:17,140
You're probably feeling the heat,
but I'm here with you.
85
00:05:17,140 --> 00:05:21,280
Bend deep into that left leg,
shoulders over your hips.
86
00:05:21,280 --> 00:05:23,560
One more breath in Warrior 2.
87
00:05:23,560 --> 00:05:26,330
Lifting the heart up for Peaceful Warrior,
88
00:05:26,330 --> 00:05:31,190
left arm high, right arm wraps behind
your back and comes to your left hip.
89
00:05:31,190 --> 00:05:35,120
Continue to bend into that left leg,
drawing your left rib cage back, and
90
00:05:35,120 --> 00:05:37,220
spin your heart up.
91
00:05:37,220 --> 00:05:40,170
Exhale, lower both hands down to the mat.
92
00:05:40,170 --> 00:05:45,240
Step with your left foot back,
find your Plank Pose, gaze forward.
93
00:05:45,240 --> 00:05:48,290
Arms bend for
your chaturanga, low push up.
94
00:05:48,290 --> 00:05:51,370
Inhale, upward facing dog.
95
00:05:51,370 --> 00:05:54,730
Roll over your toes,
hips to the sky, down dog.
96
00:05:55,760 --> 00:05:57,550
Take a few breaths here.
97
00:05:57,550 --> 00:06:01,150
And if you need to you can pause and
lower your knees.
98
00:06:01,150 --> 00:06:04,560
Bring your hips to your heels for
Child's Pose.
99
00:06:04,560 --> 00:06:09,210
Or you can stay with me and
hang out in your downward facing dog.
100
00:06:09,210 --> 00:06:13,740
Feeling the strength, the fire and
heat we're cultivating together.
101
00:06:13,740 --> 00:06:19,248
Use all of that energy as we make
our way to the top of the mat.
102
00:06:19,248 --> 00:06:23,710
Inhale, rise onto your toes,
gaze forward, bend your knees and
103
00:06:23,710 --> 00:06:26,530
walk or float your way to the front.
104
00:06:26,530 --> 00:06:31,280
Inhale lift up halfway,
exhale, fold over your legs.
105
00:06:31,280 --> 00:06:33,310
Soften the knees a little bit.
106
00:06:33,310 --> 00:06:39,940
Hook those thumbs again, inhale, lift your
chest, open your heart up high, exhale.
107
00:06:39,940 --> 00:06:44,090
Fold forward, sweep your arms behind
your back, press your palms together.
108
00:06:45,110 --> 00:06:48,770
Soften the chin into your chest and
this time, if you need to,
109
00:06:48,770 --> 00:06:50,670
give yourself a little wiggle jiggle.
110
00:06:50,670 --> 00:06:53,850
Maybe gently rocking from right to left.
111
00:06:53,850 --> 00:06:54,675
One more breath.
112
00:06:54,675 --> 00:07:00,000
[SOUND] Release your hands to the floor.
113
00:07:00,000 --> 00:07:03,877
Make your way back into your chaturanga,
lifting up halfway to prepare,
114
00:07:03,877 --> 00:07:06,390
plant your palms, walk or
float your way back.
115
00:07:07,690 --> 00:07:12,860
Inhale for your up dog,
roll over your feet.
116
00:07:12,860 --> 00:07:14,820
Hips to the sky, down dog.
117
00:07:14,820 --> 00:07:19,090
Now we're gonna add a little
bit more playful flair and
118
00:07:19,090 --> 00:07:22,450
fun, so
sweep your right leg up to the sky.
119
00:07:22,450 --> 00:07:23,830
Bend your right knee.
120
00:07:23,830 --> 00:07:27,070
This time let's go right
into that Rockstar Pose,
121
00:07:27,070 --> 00:07:29,930
dropping your right foot over
to the left side of your mat.
122
00:07:29,930 --> 00:07:33,370
Keep your left leg straight,
lift your hips, lift your chest and
123
00:07:33,370 --> 00:07:35,530
sweep your right arm up and
over your head.
124
00:07:35,530 --> 00:07:37,520
Maybe arch back and
go a little bit deeper.
125
00:07:37,520 --> 00:07:41,080
Keep the pelvis lifting.
126
00:07:41,080 --> 00:07:44,880
As you come out, lower your right hand
to the mat, bring your right knee
127
00:07:44,880 --> 00:07:49,530
in towards your chest and
we're transitioning into Fallen Triangle.
128
00:07:49,530 --> 00:07:54,305
So that right foot is going to sweep
over to the left side of your mat and
129
00:07:54,305 --> 00:07:58,850
you're going to drop to the left foot,
the entire sole of the foot.
130
00:07:58,850 --> 00:08:03,660
Keep lifting your hips up,
take your left arm to the sky and
131
00:08:03,660 --> 00:08:06,120
there you have it, Fallen Triangle.
132
00:08:06,120 --> 00:08:11,050
If you wanna find a little more heart
lift here, lean back and open up.
133
00:08:12,930 --> 00:08:17,825
Feel the strength in your arms, lower your
left hand down, press in to your palms,
134
00:08:17,825 --> 00:08:19,990
draw your right knee into your chest.
135
00:08:19,990 --> 00:08:24,110
Feel that core on fire and
step your right foot between your hands.
136
00:08:24,110 --> 00:08:29,550
This time, let's go right into Warrior 2,
bending deep into your right knee.
137
00:08:29,550 --> 00:08:31,620
Hold here for two more breaths.
138
00:08:31,620 --> 00:08:34,200
Deep inhale, exhale.
139
00:08:34,200 --> 00:08:36,130
Seek a little deeper.
140
00:08:36,130 --> 00:08:37,170
One more breath.
141
00:08:37,170 --> 00:08:39,970
Press through the outer
edge of your left foot.
142
00:08:39,970 --> 00:08:43,930
Peaceful Warrior, lifting the heart high,
right arm goes up.
143
00:08:43,930 --> 00:08:47,630
Left arm behind your back for
a little bind.
144
00:08:47,630 --> 00:08:49,760
Lower both hands to the mat.
145
00:08:49,760 --> 00:08:53,050
Ease you way back, Plank Pose.
146
00:08:53,050 --> 00:08:57,404
Softly lower down with ease,
exhale, chaturanga.
147
00:08:57,404 --> 00:09:00,510
Inhale, up dog or Cobra Pose.
148
00:09:00,510 --> 00:09:02,390
Exhale, downward facing dog.
149
00:09:04,010 --> 00:09:07,150
Take a deep breath in,
exhale out of your mouth.
150
00:09:07,150 --> 00:09:13,890
[NOISE] One more deep breath, in through
the nose and exhale out of your mouth.
151
00:09:13,890 --> 00:09:18,490
Left leg goes high,
bend your left knee, open up your hip.
152
00:09:18,490 --> 00:09:20,240
Keep breathing here.
153
00:09:20,240 --> 00:09:25,310
Slowly begin to flip your dog
finding your Rockstar Pose,
154
00:09:25,310 --> 00:09:27,650
rock it out and open your hearts high.
155
00:09:28,750 --> 00:09:34,230
Take another breath, bring yourself all
the way back over, left hand to the mat.
156
00:09:34,230 --> 00:09:38,410
Draw you left knee in close towards
your chest and swing it out for
157
00:09:38,410 --> 00:09:39,280
your Fallen Triangle.
158
00:09:40,530 --> 00:09:43,740
Open your heart,
either reaching the right arm up or
159
00:09:43,740 --> 00:09:48,630
leaning back, finding your flare,
opening it up.
160
00:09:48,630 --> 00:09:53,190
Last breath, feel the strength in your
left arm, keep pressing the pelvis high.
161
00:09:53,190 --> 00:09:54,540
Drop your right hand down,
162
00:09:54,540 --> 00:09:59,080
draw your left knee in and then step
your left foot between your hands.
163
00:09:59,080 --> 00:10:00,400
Back heel down.
164
00:10:00,400 --> 00:10:02,440
Fly it up and open, Warrior 2 Pose.
165
00:10:03,550 --> 00:10:07,210
Take a deep breath in, exhale.
166
00:10:07,210 --> 00:10:09,570
One more breath here in Warrior 2.
167
00:10:09,570 --> 00:10:12,910
Deep breath in and exhale.
168
00:10:12,910 --> 00:10:17,030
Lifting the left arm up to the sky,
dropping the right arm behind your back,
169
00:10:17,030 --> 00:10:18,760
open your heart high.
170
00:10:18,760 --> 00:10:23,720
Peaceful Warrior,
take a deep breath in and exhale.
171
00:10:23,720 --> 00:10:25,700
Lower your hands down to the mat.
172
00:10:25,700 --> 00:10:29,330
Step your left foot back,
find your Plank Pose.
173
00:10:29,330 --> 00:10:31,190
Lower down chaturanga.
174
00:10:31,190 --> 00:10:38,580
Inhale, upward facing dog and exhale,
hips to the sky, downward facing dog.
175
00:10:38,580 --> 00:10:40,300
Take two breaths here.
176
00:10:40,300 --> 00:10:42,740
Deep inhale, exhale.
177
00:10:44,750 --> 00:10:48,530
One more deep breath, pressing the heels
generously to the mat in your down dog.
178
00:10:50,370 --> 00:10:52,580
Inhale, rise onto your toes.
179
00:10:52,580 --> 00:10:54,000
Send the gaze forward.
180
00:10:54,000 --> 00:10:58,450
Bend the knees and walk or
float your feet to the front of the mat.
181
00:10:58,450 --> 00:11:01,100
Lift your heart up, exhale, fold over.
182
00:11:02,940 --> 00:11:04,910
Hook the thumbs, inhale, rise.
183
00:11:04,910 --> 00:11:07,770
Lift up, arch your back, lift your chest.
184
00:11:07,770 --> 00:11:09,400
And then exhale.
185
00:11:09,400 --> 00:11:11,760
Bring your hands to your heart center.
186
00:11:11,760 --> 00:11:14,240
Breathe in and exhale.
187
00:11:14,240 --> 00:11:17,620
One more deep breath in.
188
00:11:17,620 --> 00:11:18,703
And exhale.
189
00:11:18,703 --> 00:11:25,720
[SOUND] There you have it guys,
a fun and playful Rockstar flow.
190
00:11:25,720 --> 00:11:30,410
Hopefully you enjoyed that and you felt
the expansion through your heart as well
191
00:11:30,410 --> 00:11:34,890
as the fire in your core and
the amazing strength through your arms.
192
00:11:34,890 --> 00:11:38,550
Continue to hang out with me
right here on HealtiNation.
193
00:11:38,550 --> 00:11:39,510
And I'll see you soon.
194
00:11:39,510 --> 00:11:49,159
[MUSIC]
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