Original subtitles

Hi, welcome to

Caravan. My name is Christina. And this is a

10 minute Power Yoga sequence that you can do

anywhere, no equipment necessary. We'll focus

on some strong standing postures and variations.

Let's come into a standing mountain

pose feet hip width distance.

Good feeling the crown of your head reaching up as you

root down through all four corners of your feet.

Beautiful. Now, let's bring big toes together to touch

heels slightly apart clasp your fingers leaving the

index fingers to point and reach both arms up

take a breath in.

Lengthen the body and exhale reach over to

the right side pressing your hips to the left. We'll take three

breaths here breathing in and exhale.

Good one more inhale.

And exhale come back to Center Reach up

centering and exhale reach over

to the left bumping your hips over to the right. Maybe

even looking underneath the right arm breathe in

exhale coming over a little

bit more one more breath in

Come back to center with this posture big

toes together touching sit your

hips low coming into a chair pose

good your weight is in the

heels. You can lift all 10 toes nice breathe in

look up and exhale sinking a little bit deeper if

you want look down and make sure you can

see all ten toes and then lift your chest.

Feel your thighs internally rotating.

Your tailbone is heavy.

Good one more breath here.

and release

bring the toes to point forward nice. I'll

come to show you from the side. We're gonna get into a warrior

one pose.

Bring your left foot forward step your right foot back.

So both feet are wide almost like

you're on two railroad tracks. Keep your left

knee over your left ankle and then right toes

are at a 45 degree angle.

Reach your arms up.

Nice Palms facing toward one another.

Inhale lengthen the sides of

the body exhale open up your chest bringing the

elbows close in almost like you're going to make your heart parallel

to the ceiling.

inhale straightening back up

exhale opening up the chest good keeping the

legs strong the strong base one

more breath in.

Exhale good this time class the

hands behind your back draw the fist down the

right leg. Stay here for a breath breathe in.

exhale hinging forward coming into

a humble devotional Warrior

Squeezing the shoulder blades together and let the crown of the head drop.

The left shoulder goes inside of the

left knee.

Good letting the fists go overhead feeling the

strength of the inner thighs.

breathing evenly and deeply

good inhale pressing through your base the feet

reach the arms up find a little backbend.

And exhale release the arms. We can bring the

feet together coming to stand into dasana taking

a few moments to catch your breath.

We'll do that on the other side.

Good this time.

You'll bring your right foot forward stepping the left foot back.

Same thing this time left hip.

Forward right hip back. So you want your hips like headlights facing

forward and really ground through the blade of

your left foot keeping your right knee over your right ankle.

Breathe in reach the arms up lengthen the sides

of the body.

And breathe in reach the arms up lengthen the

sides of the body exhale opening up your chest.

Keeping the right knee over the right ankle inhale straighten

back up.

Exhale yawning open the chest cracking

open the front of the heart space one more time

inhale.

Exhale opening up clasping the hands behind

you this time the opposite thumb on top the way that feels

a little funny draw the fists down the left leg.

breathe in exhale lead with your heart

coming into that humble devotional Warrior right shoulder

toward the inside of the right knee fists. Come

overhead.

Squeezing the shoulder blades and resist the urge to let the fists go

over to the right side. Let the crown of the head hang

heavy.

Breathing in through the nose and exhaling through the

nose if you can ujai breath in and out that Oceanic sounding

breath at the base of the throat.

Maintaining the heat in the body one more breath here.

Inhale with control reach up and

back Warrior one with a little backbend.

So relax the arms and you can find your way back to tadasana

Mountain pose taking a few breaths here reconnect to

your breath.

Feel your heartbeat.

Doesn't take too many poses to get the blood flowing get

the body warm. We're gonna do one more little

sequence here.

So we'll bring.

The right foot forward stepping the left foot

back and widening lengthening The Stance. So

we're coming into Warrior two legs this time your front

heels in line with the back arch of the foot and let's

reach both arms out to the side making

sure both arms are in line with one another so you

can look back at your left arm and then look at the right breathe in

and exhale sink a little bit deeper.

Good, maybe you even Flex The Palms

like you're pressing away both sides of the room and look

over your right fingertips one more breath here.

Inhale flip your front Palm tilt up

and back finding Peaceful Warrior legs are

just as they were in Warrior Two.

Exhale hinge forward lightly bring the right elbow

on top of the right thigh draw the left shoulder

back sweep the left arm over the

ear for extended side angle reaching through

your left fingertips pressing through

the blade of the left foot feel that nice

long line along the whole left side body and create

space underneath the right rib cage.

So this elbow is very lightly touching one more

breath.

Come back to Warrior Two.

Okay, then let's come back.

To tadasana heel toe the feet toward one another

and we'll do the other side.

Now stepping the left foot out to the side walking the

right foot back getting low. You

want your front thigh to be almost parallel to

the Earth?

And reach both arms up to the side.

This time let's flip the Palms. So the pinkies are facing forward

see how that helps to open up the chest.

Softly gaze over your left fingertips, maybe

even a lift of the corners of the lips breathe

in.

Exhale sink a little bit deeper nice.

inhaling and exhale

one more breath here.

On your next inhale lift up and back Peaceful

Warrior reaching the left arm up. So we're

stretching the left side body.

Exhale to hinge forward very lightly bringing

the left elbow onto the left thigh first find

the space underneath the left rib cage and then draw the

right shoulder back.

Sweep the right arm over the ear.

Shining open the chest big long line the whole right side body.

Maybe even looking underneath your right palm.

Or you can look down at your left big toe.

Join this stretch feeling the strength of

your foundation.

Could come back up.

Warrior Two

and let the arms relax heel toe the feet toward one another coming

back into tadasana.

Good, so that was a 10 minute Power Yoga

sequence that you can do anywhere shoes. No shoes

matte, no matte you name it. I hope

that you enjoyed this practice, and I look forward to seeing you

again soon on Caravan. Thank you.