Plank Pose Flow in Yoga
Description
Learn to do the Plank Pose Flow in yoga. Yoga Groove is an exciting and fun filled workout that takes traditional yoga moves and combines them with the power of the live drums to deliver a powerful and effective yoga workout.
Transcript
[Music Playing]
Exhale, place your hands on the floor, bend your knees as deeply as you need to and step your feet back into an upper pushup position. So, drop the shoulders away from the ears. Now, really focus some attention here. We are going to be here for a second. But that is okay, we want to start to generate some heat and some energy in the body. So, I want you to lift in the abdominals. I want your tailbone to be heavy and your legs to be super strong. So press, but make sure you are not locking up those elbows, that they are actually a little soft and you are squeezing the muscles of your bicep and triceps in to the bone. Please, drop your knees anytime you feel like you need to.
Now, with all the strength in your arms, see how slowly you can bend your elbows and lower your chest to the floor. Nice, hang in there and then come all the way down. Now, let your feet and your legs go long behind you. Keep your hands next to your chest, squeeze your elbows into the body and then start to pull the heart forward, lift, roll the shoulders down your back. Let your legs reach back. Now, feel the contractions with the upper back and lengthen the lower back. Take one more deep breath inhale and as you exhale, just tuck your toes, press your hips back and then just lift your tailbone high. Drop your head and breath.
Now, take a second to just kind of walk it out a little bit. Let those hips open up, nice and press.
[Demonstration]
Now, let us take one more inhale, press both heels down. Now, as you exhale, look forward and take as many steps as you need to, to bring those feet up again between the hands. Drop the shoulders. Place the hands on front of the calves, press the heart forward out into the table top, spine gets long, heart comes forward and then exhale melting half. Now, press into those feet and let us slowly just wiggle our way up.
[Demonstration]
Just wiggle it up. Just make sure now, you are not holding too much tension. Let it go. Now, let us take a deep breath, inhale lift, hold it here, groove it down, inhale, lift it up, groove it down, you are doing great! Breathe, lift, let your heart lift and melt, nice! Deep breath, take it up. Groove it down.
Now, that we are starting to warm up, I want you to really start to get into that groove. Let your knees bend a little bit more. Let those arms express a little more, lift, take it down. Now, let us hold here, bring the feet together, squeeze in tight so your big toes touch and you draw the inner thighs together. Now, open up the arms, lift the heart. Now, I want you to act like there is an imaginary chair behind you and you are going to sit in it. So stick that booty out and start to sway. There you go.
Now, as you go down, only goes as low as comfortable for you right now. Again, the more and more you do this, the lower and lower you will go because those thighs are going to get really strong. Now, let us go low. Now, really sway that booty back there. I want you to act like—I just sprayed Windex on your back wall and you are going to wipe it down with your backside. Let us go, sway it out. Now, I know you really start to feel some heat here. See if you can breathe in to it. Do not run from it, there we go. Now, let us hold it center and just bounce, just bounce, shoulders down. Now, inhale lift, exhale, bring it down. I know those legs are getting tired, hold it here, we are just going to reach the arms out. We are going to reach out, push, sitting deep into that squat as long as you as you can.
[Demonstration]
Oh! feeling good, take a deep breath. Inhale, lift straighten up. Now, remember to dive off that cliff right here, reach over and melt in half, drop the head. Inhale, gaze halfway up and exhale hands on the floor, step your feet back, drop the shoulders away from the ears and hold this position again. So, really squeeze those muscle of the arm into the bone, hold, if you need to drop your knees to do the pushup, do that now, if not, slowly lower the body, slow, let your hips melt—
(Audio cut abruptly at this point)
00:05:01
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