19 Days of Yoga – Day 1. Iyengar Yoga Sequence
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Welcome to our Channel and welcome to
yoga with Lin and Leo. This is the first day of 19 Days of Yoga. As you can
see in the video Leo in the purple, Lin in the white. Leo will be showing some
of the poses with the prop work. Starting for our first pose Adho Mukha Swanasana. If you’re practicing classically, lie flat. Otherwise come from a kneeling
position. Be in the pose,. If you find it’s quite difficult, (the hamstrings are tight, the
hips are stiff) then just have a look at the video and see how Leo is
approaching the forward and back action. Several times just to get a
little bit more mobility. Keep the legs absolutely strong and straight. Coming
out of the pose, look forward, either step or jump the legs towards the hands. Coming for Uttanasana with the outer edges of the feet to the outer edges of
the mat. If you find that the floor is a little too far away, then use a couple of
yoga bricks to place your palms.Keep the legs lifting up, pull up all four corners
of the knees and keep the legs strong. We’re coming back into Adho Mukha Swanasana, Dog Head Down. Either step or jump the legs into the pose. As you can see
here, Leo again, is trying to get mobility by
moving the body forward and back. If you can practice the classic pose then see
if you can move your chest towards your thighs. To come out of the pose, look
forward, jump or step the legs back for Uttanasana. And again if the floor is
too far away, then place a couple of bricks underneath the palms. To come out
of the pose, lift up through the legs, take a breath in and extend up into
Tadasana. Be in Mountain Pose. Take the weight right back
into the heels and pull up through the thighs. Roll the shoulders back and down.
We’re coming down to floor level . So preparing for Upavistha Konasana.This
is when we take the feet far apart. As you can see here Leo is organizing her
equipment, sitting on two foam pads and having two belts. Lin is sitting in the
classical pose, grounding down with the backs of the legs. To get this leg action
it’s really important that the muscle fibers extend. You can work towards this
action by using the belts, as seen in the video, around each foot and then pull,
to create that lift through the center of the body. So holding onto those
belts (if that’s the way you’re practicing), and get the action of lift as
well as extending those muscle fibers in the legs. Learning these extensions you
will find as you work towards the classic pose that the extended leg will
be on the floor with no air gaps between the back of the leg and the floor itself. Keep practicing this action. Bring the legs towards one another. Coming up into
a standing position. We’re coming for a wide legged forward bend action. It’s
very important in this pose that you use the legs and you keep the spine straight. If it’s difficult to hinge forward and maintain that, then take couple of yoga
bricks and place your hands onto the bricks. You can take the floor level
quite high and gradually work, turning the bricks, so that you come down onto
the lower level. If you have the flexibility and you can take the head a
little bit further and the hands between the feet, then press strongly through the
legs. Be sure you’re lifting through the front thigh and lifting the
lower abdomen towards the spine. To come out of the pose, be strong in the legs
look forward, and keep the spine straight. On an inhalation, walk those hands
forward and either pivot the feet or jump the legs together. Stand in Tadasana. We’re coming for our lateral poses. Take the fingers to the chest, jump the legs
wide. Coming for Trikonasana. Turn your left foot in, your right foot out. Keep
the legs straight and strong, hinge over to your right. Take your hand to the
outer shin or if you’re flexible take the hand to the floor. If your shoulders
are stiff have a look at Leo’s variations. You can roll the shoulder or take the
arms through the front motion to go up into the upward action. Take a few deeper
breaths. Keep the legs strong and straight. Ground down into that back leg
as you come up into a standing position. Coming to the left side. Right foot
in, left foot out. Keep the legs strong and straight. Hinge over to your left side, keep the back leg working strongly. Ground down
with the outer foot bone and pull up through the front thighs. Extend the arms
up towards the ceiling. Keep the elongation of the trunk, taking the front
body to the back body. Keep the breath smooth and even as you come up out of
the pose. Turning the feet, softening the knees and jump the legs back. Stand in
Tadasana. Standing nice and tall, recover for a moment or two. We’re coming for Dandasana (Staff or Stick Pose). This is a sitting position. Be seated on your
mat with your legs out in front. As you can see here for Leo, Leo is sitting on a
couple of foam pads and a brick behind. If you find it hard to keep your spine
upright then use some support. Keep the legs grounded, be sure that you’re
extending into the heels. Bend your left leg. We’re coming for Marichyasana 1. Reach back with your right hand and reach up
with your left. Extend through the side body as you take the arm in front of the
thigh. This is a twisting action; use the upper arm and the thigh to get a little
bit more action. If you’re able to catch then see that you hold onto the hands
behind the back. Otherwise use the props. Take your hand to a brick. Extend
the spine in an upward direction. Keep your right leg absolutely straight and
strong. Releasing out of the pose. Coming back to Dandasana. Sitting nice and tall.
As you bend your right leg, extending the right arm up. Hook the arm again. Use the
upper arm against the inner thigh to get that extra lift. And again, if you find
that you have that agility and you’re fairly flexible, hold onto the fingers or
the wrist behind. Be sure that you’re keeping that straight leg absolutely
straight and strong. As you’re in this pose try to extend and ascend your spine. Soft inhalation and exhalation. Come back to Dandasana. Roll your shoulders back
and down and keep the lift throughout the front body. Our next pose is going to
be Virasana. This is a kneeling position. If it’s
difficult to do the classic pose which is quite often the case when you first
start yoga, then use the foam pads. As you more. Be sure that the feet are facing
directly back and if you’re using the foam pads then grip them with the sides
of the feet. Place the palms onto the foam pads then grip them with the size
of the feet place the palms onto the heels and the fingers towards the toes. If all of this action is very difficult, if there’s difficulty in the knees
difficulty in the thighs then come for the next action by sitting on a chair or
standing in Tadasana. As you can see here Leo has a belt. We’re coming for
Gomukhasana. We’ll reach the back of the palm between the shoulder blades. If you
find it difficult then use the opposite hand to help with the elbow to extend in
this action.Raise up with your right arm and catch both hands together. If this is
difficult use your belt. If you’re using a chair then sit upright. If you’re using
a belt on a chair, then grab the belt. See that you are extending up in Gomukhasana,
keeping the chest lifted. Keeping the elbows reaching away from one another. Extend throughout the whole of the front
of the body. Release the out of the pose. Coming for the other side; again place
the palm between the shoulder blades catch hold of the belt and extend the
left arm up, this time reaching up as much as you can and then bend in the
elbow. Catch either the belt or the fingers again. Keep ascending the spine, lifting up through the chest. Keep the broadness across the
collarbones and be aware of pressing down into the base; soft inhalation soft
exhalation. Keep the elbows moving away from one another. Again, ascend through
the spine. Become aware of the action in the shoulders, keep the outer shoulder
rolling back.Preparing to come out of the pose, releasing the hands. Sit with
the legs straight out in front of you, extend into the heels and ground down
with your thighs.Ascend your spine, and again, if this is difficult, sit on a
couple of foam pads. We’re coming for Supta baddha konasana. If you find Supta Baddha Konasana quite challenging, then use a bolster underneath the feet. As you
can see here for Lin, Lin is covering the classic pose; taking hold of the front
of the ankles. Hold onto the front of the ankles to then come into the pose. You may have to lift the back of the pelvis slightly
to get the full action.Be patient with this action . If you’re struggling with
coming into the classic pose, then follow the modification with the bolster as Leo
is shown in the video.Take the soles of the feet together and come into your
supine action. This is a good way to work the feet together and come into your
supine action. This is a good way to work you start to relax around the abdominal
area and then scan the body. If this is a difficult pose for you, then you can use
support underneath the thighs, maybe a folded blanket or couple of foam pads.Let the facial features soften, let the outer shoulders
release to the floor. Keep the shoulder blades moving towards the back waist.
This is an ideal position to gradually passively open the stiffnesses within
the hips. Let the breath be smooth and even, let the abdomen slowly release
towards the spine side. Take this opportunity to release the nervous
system. It may take a little while, particularly if you’re in the classic
position and this pose is fairly new to you. Just let the breath ease any
tensions, soft inhalation soft exhalation. While you’re in this pose, start to
acknowledge any tightness within the body and just breathe into those areas.
Slowly releasing. Coming out of this pose by bringing the legs together the
thighs together. We’re coming for Savasana. Start with the legs bent if
you’re in the classic position. If you’re practicing with props and you feel you
need a little bit more support, then have the bolster ready for the back of the
thighs – have a blanket for the head. If you’re in the classic position, keep the
knees bent for a little while, just let the abdomen completely soften and then
with resistance, start to extend the heels away from you and finally the feet
out to the outer edges. Just be aware of the feet rolling away from one another,
the inner thighs releasing. Moving from the inner thigh to
the outer thigh. Relax the abdomen, relax the outer shoulders and be sure that the
arms are turning so that the palms are facing up towards the ceiling. Let the throat be soft, let the facial features release. Release around the
hairline, between the eyebrows, let the eyes slowly release back into the body. Any
thoughts that come into the head, slowly dissolve with the breath; soft inhalation
and exhalation. Let the throat soften. Just be aware of the dynamic action of
the breath. As you breathe in, the ribs expanding and broadening If you’d like
to stay here for a little longer then please do. We are coming out of the video
now so if you’re joining us, roll to your right slide, sit up into a seated
position be there for a few moments before you finish your practice. Namaste.

13 thoughts on “19 Days of Yoga – Day 1. Iyengar Yoga Sequence

  1. Thanks both, quite a "pacey" little session – invigorating! The detailed voice over works really well too. Looking forward to tomorrow😀
    Noel

  2. Love this sequence playlist you’re doing! It’s great for me to practice at home. However, after following this video I found that I didn’t stay in some postures for enough time. It’d be better if the videos are a bit longer. I felt like I was rushing.

  3. Hi Leo, Hi Lin. I like the voice over, and think it works well.
    Finding the videos informative and inspiring. Best wishes xx

  4. Please, boost your audio level output in the editing software when editing the video. I have a MacBookPro, which has pretty nice speakers and volume levels, but even at full throttle, I could hardly hear anything being said when I was doing this. It's sad because I want to learn this style of yoga and at my newness in it, I need to hear whatever is being said. I can't do that with this out put. I make videos on another channel (not this one) and I boost the audio in editing all the way up in most cases (I don't take it all the way if the output is already much higher than usual, but I still will boost it!!!) People can always turn volume down, but there's nothing that can be done if the volume is already at full mast on the device used and the audio is still painfully low.

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