Paris Alexandra and Alicia Ferguson of BK Yoga Club guide us through this calming yoga flow. All you’ll need is a mat and yoga blocks (if you need them) to …
(soft music)
– Hi, my name is Paris Alexandra,
and I am the co-founder of BK Yoga Club.
This is the lovely
co-founder, Alicia Ferguson,
and I am leading a calming yoga
flow with Well Good today.
We are the trainers of the month,
and super excited to be
of service to you all.
(soft music)
So we're gonna get started right away.
Let's come to a table top.
Hey, girl.
– Hey, boo, hey.
– She said, "Boo," that's interesting.
Okay, so you're coming to a table top,
and you're actually
gonna send your hips back
for a child's pose.
This is like our energizing
flow, release the head down,
and then just invite you
right now to take a moment,
just really connecting with your breath.
We'll take an inhale through the nose,
and exhale out the mouth.
And inhale.
And exhale.
We invite you to observe your breath
and throughout the practice today,
really honoring your body,
honoring where you are.
On your next inhale, we'll
meet in a table top position,
bringing our hands
underneath our shoulders,
our palms pressed into the
mat, activate the arms.
Inhale, extend the chest forward.
Exhale, scoop the belly, curve the spine.
This is our cat and cow,
so continue on your own breath, inhale,
and exhale, and feel free
to do any other variations
that feel safe for your body.
Maybe moving in circles,
coming forward and back,
just breathing, connecting,
inhaling and exhaling.
Okay, that's what you call connecting.
And really, it's your practice,
so really listening and
honoring wherever you are today.
And we'll come back to a neutral spine.
Send your hand slightly
forward, curl the toes under,
hips up and back for
your downward facing dog.
And it's your first
downward dog of the day,
so feel free to bend your
knees from left to right,
right to left.
Connecting with your breath.
Inviting you to pour into yourself today.
And on your next inhale,
walk your feet to meet your
hands, coming into forward fold.
From here, interlock your elbows
and sway from side to side.
And release your hands down,
slightly bend your knees, and
roll up vertebra by vertebra,
shoulders, chest and chin
is the last to meet you.
And bring your shoulders
up and back at the top,
coming into your mountain pose.
Inhale, reach the arms up.
Exhale, bring your hands to heart center.
And inviting you to set an intention
for your practice today.
So you can dedicate your
practice to yourself
or something or someone
outside of yourself.
And take a deep inhale,
breathing that intention in,
and exhale, letting it out into the world.
Inhale, opening the eyes,
reaching the arms up,
and exhale, fold forward.
Inhale, lengthen the spine.
Plant the hand, step
back or onto your knees.
From here, bend your elbows,
we'll meet on our belly.
Coming into our cobra pose,
bringing our hands underneath
our elbows, shoulders back,
lift the chest off the mat for cobra,
and exhale, release down.
Inhale, peel your chest up, and exhale.
Inhale, coming to our table top.
From table top, curl the
toes under, hips up and back,
downward facing dog.
Breathe, inhale, lengthen the right leg.
Bend the knee, open up the hip.
Inhale,
exhale.
Inhale, knee towards the nose.
Exhale, lengthen.
Inhale, knee towards the nose.
Exhale, lengthen.
Inhale, step the right
leg all the way through
to meet the hands.
Place the back foot down.
Heel aligned with the inner
arch of the back foot.
You're gonna open up to warrior II.
So bending into the front
knee, open up here, breathe.
Check your stance here,
looking over the middle finger.
Flip the palm, reverse warrior, breathe.
Inhale, exhale, warrior II.
And then you're gonna inhale,
unbend the front knee,
reach the arms up.
Exhale, bend, warrior II.
Inhale, reach the arms up, exhale.
Inhale, reach the arms up.
Exhale, warrior II.
Windmill the arms down, frame
the back foot, step back,
downward facing dog.
Breathe here.
Inhale.
Exhale.
Inhale, come to plank.
Breathe, push away with the hands,
activate the arms, breathe.
Exhale, downward facing dog.
Inhale, lengthen the left leg,
bend the knee, open the hip.
Exhale, knee to nose.
Inhale, lengthen.
Exhale, knee to nose.
Inhale, lengthen.
Exhale, step the left
leg all the way through
to meet the hands.
Place the back foot down,
open up into your warrior II.
Front heel aligned with the
inner arch of the back foot.
Flip the palm, reverse warrior,
breathe, inhale, exhale.
Inhale, warrior II again.
Unbend the front knee, reach the arms up,
exhale, warrior II.
Inhale.
Exhale.
Inhale, reach.
Exhale, say hi to the beautiful tree.
Exhale, windmill the arms down.
Frame the foot, step back
to downward facing dog.
Breath here, inhale,
and exhale.
Inhale, plank pose, breathe.
Inhale.
Exhale, downward facing dog.
Inhale, step the right leg
forward to meet the hands,
bend it to the front knee,
and you're gonna come
into your high lunge.
Reach the arms up, beautiful.
Inhale, shoulders away from the ears.
Exhale, place the left hand
down to the mat or a block,
and exhale, open up on the right side,
reach the arms up, yep.
Breathe, inhale.
Place the right arm down to the side.
Step the back leg up half of a step.
Slightly unbend the front knee,
lift the chest and exhale, fold forward.
Breathe here.
Inhale, exhale, connecting
with your breath.
On your next inhale,
bend into the front knee,
lift the chest, kick
off the back leg here.
Breathe, inhale, and if you'd like,
reach the left arm up,
and open up to the left.
Inhale.
Exhale.
Inhale, take the top arm back down.
Step the back leg to meet the front.
Bring your feet close or to touch.
Bend the knees, send the hips back,
weight towards the heels, chair pose.
Shoulders away from the ears,
weight towards the heels.
Lift the chest, exhale, fold forward.
Inhale, lengthen.
Exhale, plant the hands.
Step back to downward facing dog.
Inhale, plank pose.
Exhale, down dog.
Inhale, plank pose.
Breathe.
Exhale, downward facing dog.
Inhale, step the left leg
forward to meet the hands.
Bend into the front knee,
reach the arms up, high lunge.
Breathe, exhale, bring your right arm down
to the block or the mat,
and open up on the left side.
And just feel that nice sweat dripping.
What did Cardi B say?
She was dripping.
Anyways, that's a whole nother,
whole nother song (chuckles).
And then exhale, bring the top arm down,
framing the foot, step the
back leg up a half a step,
unbend the front knee,
lift the chest and lengthen the spine.
Release the head down.
Just feel all the sensations
happening in your body.
And exhale, bend the front knee.
Lift the chest, kick off the back leg.
Breathe, inhale, squaring the hips.
Again, any variation.
And then if you'd like,
reach the right arm up
and open up on the right side.
Breathe, inhale.
Exhale, reach the right arm down.
Step the back leg to meet the front.
Bring the feet close or to touch,
coming to your chair pose.
Breathe, inhale, weight towards
the heels, lift the chest.
Exhale, fold forward.
Inhale, step back to a plank pose.
And then from plank pose,
we're gonna walk over
towards the edge of the mat
and come to side plank.
I'm gonna do the modified
version, and she's not.
She's gonna do the regular version.
– I'm gonna do the regular version.
– (laughs) Stacking your hips.
Perfect, yep, lift the hips up here.
You're doing fabulous, oh yes.
And if you'd like to modify
here, like what I'm doing.
Inhale, exhale, come back to plank.
From plank, downward facing dog, inhale.
Exhale, plank.
And inhale, walk your feet
towards the left edge of the mat.
Coming to side plank on the left side.
Stacking the hips, lifting it up,
and if you'd like, reach the top leg up.
Breathe, inhale.
And exhale.
Inhale, exhale, plank pose.
From plank, downward facing dog.
Breathe, inhale.
Exhale, come to your knees.
Send the hips back.
Child's pose.
Inhale, take your right arm,
thread it underneath the left
to release the head down.
Unthread, come back to center.
Now thread the left underneath the right,
releasing the head down.
Connect to your breath,
your intention.
Unthread, come back to center.
Meet in table top.
From table top, come on to your bottoms.
Bending your knees, scoop the navel in,
and slowly rolling down
vertebra by vertebra.
Okay, she's special (laughs).
Hugging the knees into the chest.
Just give yourself a nice hug here.
Lift your shoulders and
neck off of the mat.
Lengthen your legs
forward, your arms back.
Lift the shoulders and
neck up off the mat.
Circle the arms, hug it in.
Inhale, lengthen.
Exhale, bring it in.
Inhale.
Exhale.
Inhale, exhale, bring it in,
lift the shoulders and
neck up off the mat.
Lengthen the left leg forward,
and hug the right knee in,
and switch,
and switch,
and continue on your own breath.
Inhale.
Exhale.
And hug the knees into the chest.
Bring your hands underneath your head.
Lift the shoulders and neck up.
Lengthen the left leg.
Lift the chest, twist to the
right, pause here, breathe.
Inhale.
Exhale, switch, lengthen the right leg,
lift the chest, twist, breathe.
And now go at your own pace.
Inhale, and exhale.
Breathe here.
One more time on each side.
Hug the knees into the chest,
release the head down,
release the legs down.
Sway your hips from side to side, breathe.
Bring your hands to your side
and your feet are flat on the ground.
Root your feet into the ground.
Activate your thighs.
We're preparing for our bridge pose.
So send your hips up.
So really plant your feet and
send your hips up, interlock,
lifting the hips here.
Inhale, very nice.
Exhale, now slowly roll down.
And if you'd like, you can
also put a block underneath.
Inhale, come back to center.
We'll do it one more time.
Sending the hips up, breathe for bridge.
And exhale, release down.
Sway your hips from side to side.
And now, come back to center.
Depending on how much space you have,
you can make a T-shape
with your arms or a cactus.
Lift your hips and send
them over to the left side,
looking over towards your right shoulder,
breathing through the side ribs.
Inhale.
And exhale.
We'll come back to center,
doing the same on the opposite side.
Lift the hips and send
it over to the right,
looking over the left shoulder.
Exhale, come back to center.
bring your hands to your side.
And we'll stretch our legs out
for our final Shavasana, corpse pose.
Collectively, take a deep
inhale through the nose.
And exhale.
Release.
And let go of everything.
Allowing these few moments for
yourself to be in stillness.
Just honoring the space
that you created today.
Giving yourself permission to let go.
Take a deep inhale through the nose.
Exhale.
And gently begin to wiggle the toes.
Wiggle the fingers.
And we'll hug our knees into
our chest or bend your knees,
and send your entire body
over to the left side in a fetal position.
Give yourself a moment to be here.
Taking in all the
benefits of the practice.
You'll use your hands now
to gently push yourself up
to a comfortable seat,
and we'll meet with our
hands at heart center.
And we'll close out the
practice with one breath.
Inhale.
And exhale.
Thank you so much for showing
up for yourself today.
And thank you for allowing me to lead you.
Have a beautiful day, peace.
Thank you so much for
practicing with us today.
Please make sure that you
subscribe to and Well Good.
Again, my name is Paris
Alexandra, and Alicia Ferguson.
We are BK Yoga club, @bkyogaclub,
and we look forward
and we are super excited
to be serving you.
Peace.
(soft music)

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