[0:00]Welcome to Daily Power Yoga. This practice is meant to be able to do on repeat, so therefore it's just a well-rounded power yoga practice. My name is Travis Elliot, founder of Inner Dimension Yoga. Let's get started.
[0:22]All right, welcome to daily power yoga. We're going to start this practice off standing today. So come to the top of your mat, spread your feet out about the width of the shoulders. Bring the hands to prayer in front of your chest. Take a moment, close your eyes, as you feel yourself land, center, and arrive. Take a deep inhalation through the nose, and then out the mouth, exhale, let it go, blink the eyes open, relax your arms down by your sides to Dasana mountain pose. Float the arms up above you as you inhale, interlace the fingers, turn the palms inside out, and then side bend over to your right. Couple of breaths there, breathing into the left side body, feeling the stretch, enjoying the stretch there. And then back up to center as you inhale, and then same thing to the other side, as you exhale, leaning to the left, stretching across the right. And then back up to middle as you inhale, and then hands to prayer as you exhale. Gently warming and stretching the body up with some half sun salutations. Inhale, float the arms up. Exhale, forward fold. You can bend your knees as much as you need to. Flat back on the inhale, stretch out through your spine. And then exhale, forward fold. Inhale, rise and elevate both arms all the way up. And then exhale, hands to prayer, and a couple more rounds of these. Inhale, arms come up. And exhale, forward fold. Breath carries and floats you all the way down into that forward fold. Flat back as you inhale, and then this time, we'll go ahead and step back to a plank, upper push-up position.
[3:18]Then we'll take one Yogi push up here, so you'll lower halfway down as you inhale. Then push back up, exhale. Take a good bye and help plank. And then exhale, lower down slow, all the way down to the floor. First cobra of this class, as you inhale, lift that chest. And then downward facing dog, as you exhale. First down dog. Feel free to pedal out to those feet, stretch out through the backs of the legs. And then get settled in your downward facing dog, just refining the alignment, rooting through all four corners of the hands, feeling the undersides of the knuckles, driving down into the mat. Hips high, heels low, breath in the flow. Inhale, stretch it back. And then on an exhale, you'll just walk your feet to the top of the mat. Flat back as you inhale, forward fold, as you exhale. Inhale, rise and float both arms up, interlace, like we did earlier, palms to the sky, and then side bend, exhale, lean to the right. Inhale back to middle, and exhale, lean to the left. Inhale back to center, and then exhale, forward fold, pouring the chest over the legs. Flat back, inhale pulling the air to the bottoms of your lungs. Step back to plank, pause. One Yogi push-up, inhale, lower halfway. Exhale, back up to plank, take an inhale there. And exhale, lower down light, like air. Inhale, cobra, heart comes forward, and then up, shoulders roll down. And exhale, down dog, tailbone shoots up. Like the apex of a triangle, like the peak of a mountain top, so that you create that sweet sense of decompression through the spine. One more round of our sun A's. Inhale, stretch back. And exhale, both feet forward, top of your mat. Flat back, inhale. Fold, exhale. Inhale, rise and sweep both arms all the way up with breath. And then exhale, bringing it back to center. Good. Inhale, arms come up. And then exhale, forward fold. Breath carries and floats you all the way down to that forward fold. Flat back as you inhale. Plank on the exhale, pause. One Yogi push up, inhale, lower Chaturanga. Exhale, rise to plank. Inhale, hold. And exhale, lower with control. Cobra on the inhale, like a sweet back massage. And exhale, you got it, down dog. Big inhale through your nose. And then out the mouth, exhale, side out. Next inhale, stretch back. And next exhale, walk or jump, top of your mat. Flat back, inhale, forward fold, exhale, bend the knees, squat back. And how about a little chair action? Chair pose, Utkatasana. Now as you're heavy in your heels and you sit back into those hips, go ahead and bring your hands to prayer in front of your chest, and then we'll add a little twist. So left elbow, outer right knee, right thigh, chair twist. Notice that your left knee is even with your right knee. Some of you may notice a left knee jutting out further than the right, so you want to suck that left thigh back. Give that one last little squeeze, and then back up to chair. Inhale, arms up. And then hands to prayer. Other side, so right elbow, outer left knee, left thigh, heavy in the heels, light in the toes, breath in the flow, mind in that yoga zone for 20 minutes. I let past and future fade away. I'm just living in the present, living in the now. Last squeeze, goodbye there. And then chair, inhale, both arms come up. Forward fold, exhale, let it go. Flat back, inhale, step back to plank, pause there. This time, three Yogi style push-ups. Inhale, lower halfway. Exhale, rise up. Inhale. Exhale, one more time. Inhale, drop. And exhale, press. Take a good bye and help there. And then exhale, lower slow, all the way down onto your mat. And then extend your arms behind you, Shalabhasana, Locust pose. So we give the upper body a little break, and we specifically target the spine. So you're lifting up through the chest, reaching back to the arms. Feel free to interlace the fingers now if you want behind your lower back, pull the knuckles back. Breathe that air deep and low, so you never lose the rhythmic undulation of the breath. As we say, practice and power yoga without proper breathing is like sailing without wind. It's impossible. One last inhale there. And then exhale, release all the way down. Cobra on the inhale, chest glides up, and then down dog on the exhale. Now lift the right leg up as you inhale, and then right knee, right tricep, exhale. Drop that down to your right wrist, inhale. Swing it over to the left wrist, exhale. Lift it up to the left elbow, inhale. Swing it to the right elbow, exhale. Extend the right leg back, inhale. And then right foot, top of the mat, exhale, back foot spins flat, warrior one. Take those arms, reach those all the way up to the sky. So right toe straight forward. Right knee bends above the right heel. Take an inhale, reach up. Notice your back leg strong. And then both hands behind the lower back, interlace. Inhale, pull the chest up, lean back. And then humble warrior. Drop your right shoulder down. Inner right knee, right thigh. Now one thing that's commonly done is people drop that shoulder down, the right hip kind of swings out to the right. See if you can resist that and feel that right hip tucking and wrapping underneath and in. Lower body strong, rise back up to your warrior one, as you inhale. And then warrior two, as you exhale. So on a daily, daily power yoga practice, if you're going to be repeating this multiple times, you want to make sure that we kind of hit all those critical key poses and notes. So now in the warrior two, but let's pulse this, so we'll bring a little bit of movement into it. Straighten the front leg, arms up, inhale. And then back down, warrior two, exhale. Two more of those. Inhale, come up. And exhale, come down. Inhale, reach. And exhale, lower. Hold there, rotate the right palm up, reverse your warrior. So lightly touch your outer left hip or left leg, reversing the warrior. Try not to straighten your right knee, though. Maybe even bend it a little bit deeper. I'll do it with you. Feel that fire. One more inhale there. And exhale, back to that warrior two. Now we bring right forearm on right thigh, left arm straight up to the sky. Option if you want, you can drop your right hand down onto a block or the floor for more of a traditional side angle. Open up the left chest, inhale. And then extend that left arm forward and out. So you create that dynamic stretch from the outer blade of the left foot all the way through the left fingertips. How's the breathing? Keep it going. Keep it flowing. Now from here, left arm up, as you inhale. And then triangle pose, you're going to straighten that right knee, right leg, as you exhale. And if you need to, you can always set your right hand on your shin, your ankle, your foot, a block, or the floor. Just depends on what feels right for your body. Spine hovers above the right leg. From here, left hand down to the left hip, turn the gaze down. Look out in front of that right foot about a foot or so. If you have a block, maybe grab that. If you don't, it's all good. Just going to shift forward onto that front right foot, right leg. For a little balance challenge, the half moon. Left arm straight up to the sky. Still breathing deep, even if you fall out of a balancing pose. All you got to do is fall with breath and then you fall with your yoga intact. You could stay here or Chapasana, bending that back left knee, reaching back, grabbing that left foot, giving that left hip a nice big stretch. That bottom right leg is the epicenter and the foundation. And the breath is the foundation, the anchor, the mind. If you have your left foot, half moon. Little bend in that right knee, left leg higher. We float step back to warrior two. Boom. Sticking that landing. Now, reverse that warrior. Inhale, come gliding back. And then exhale, windmill those hands down, come back to plank, upper push-up. Drop the right knee, lift the left leg parallel. Take that right arm and extend it straight out in front of you. Inhale, pull it out, lift it up. Elbow to knee, exhale, curl it in. Inhale, reach. Exhale, round. Inhale, reach. Exhale, curl. Inhale out, hold there, bend the back left foot in, reach back. See if you can grab that with your right hand. Half bow pose. Little backward bend as you root down through that left hand. Activate that left tricep, the deltoid, the pectoral, your shoulder, your chest, and a big old touch for your spine. One more inhale there, find your peak. Exhale, left leg back, right arm straight out in front. Inhale, pull it out, lift it up. Exhale, hand, knee, foot to the ground. Nice, you guys. From here, crawl the knees forward, cross the feet behind you. Release onto those sit bones. And then come down onto your back. Both knees into the belly, cactus the arms open, and let the knees twist over towards the left. 20 minutes, it's so short to get a complete routine in, but we do our best, right? Both knees back up to neutral. And then same thing to the other side. But never underestimate the power of doing a short practice on a daily basis. That consistency, that repetition will pave the way for skillfulness and mastery. Both knees back up to neutral. Rock and roll your way up to a final cross-leg seat. And bring your hands to the top of your knees, palms up to the sky, sit up tall, embody your power, slightly draw the forehead down, also embodying that humility. Just feeling the shifts, the changes, physically, mentally, emotionally, and energetically. And then envision yourself moving from your yoga practice to the rest of your day as the best version of you. Bringing mindfulness to every thought, every word, and every action. Both hands to prayer. That's it for this one. Thank you for your practice. Namaste. All right, I hope you enjoyed that practice. Feel free to repeat it as often as you like. Drop a comment down below and let me know how it was. And if you really want to establish a daily practice in yoga, what we call Sadhana. Check out my Telly award-winning program Sadhana. It's a program that actually lasts a full entire year. It will establish a daily practice and take you to a whole other level within your practice. That, of course, is streaming at inner dimension yoga. There's a link down below where you can start your 10-day free trial if you're interested. Uh, other than that, uh, please remember to hit that YouTube subscribe button as a way of supporting the channel and helping us spread the teachings of yoga all around the world, and thank you for being a part of our community. That's it for now. We'll see you next time.
