Myyogaonline brings you an intermediate Vinyasa class by Smart Yoga guru Jesse Enright.
Read the full transcript »
Intermediate Vinyasa Flow MyYogaOnline.com Place one foam block on the other side holding firmly with the hands, exhale legs out and as you inhale drive the legs and lift and attempt to lean to turn the body. Make your way to plank position holding for one inhale and exhale lower. Inhale gently upward facing dog and exhale downward facing dog. Again, placing the hands in the blocks this time bending the knees excel shift the weight back. Put the shoulders away from the ears inhale step walk or hop forward eventually coming right through the city. Swing your legs back to a kneeling position for— place one foam block underneath the sitting bones keeping the right leg folded bring the left foot forward sole the foot on the floor. Press firmly against the right toe nails to keep the strength and integrity of your right ankle. Drawing your lower belly and lower front ribs in to length into the tail begin to lean back. If it’s comfortable come to the elbows. Breathe deep, relax the face, drive the belly button in and out and as this position becomes comfortable you can even lie back with the shoulders. Arms can lengthen back behind you; tail lengthens forward pressing firmly against the right toe nails. Draw the belly in front of the ribs in. You’re lengthening to the front of the right here. Take them out slowly come back to the palms and your hands forward and so as the sides. Left leg folded. Sole the right foot on the floor pressing firmly against he left toe nails in the ankle drawing the front ribs in. If this is comfortable you can bring the hands back lengthening through the tail begin to bend the elbows. If this comfortable you can lower to your forearms and elbows. Trying to the midline with the inner thighs, keep the strength of the left foot and ankle. If this is comfortable you can even lie back. Continue to draw in to the upper and lower belly making the softness of the face. If possible the arms lengthen back behind you. Feel lengthening sensation down the front of the left hip and the front of the left thigh to come out again slowly come to palms and hands forward. Place the block to the side and step back to playing position. Hold for one inhale and exhale while the shoulder is back inhale upward dog, exhale, downward facing dog.