Love for Your Legs Yoga Stretching Class - Five Parks Yoga

[Music] all right this is 20 minutes of love for your legs so we're just going to work our way up from the ground um we're going to start right away in toes pose so this is actually a little love for your feet first but it's also a nice stretch for the knees and um you're going to want to basically be sitting like I am and you can just take this pose if you would prefer otherwise we're going to tuck all 10 toes under spread the toes so each toe makes contact with the mat it's going to stretch our toes stretch the bottoms of our feet and it's going to stretch our ankles little stretch for the quads and the knees so getting right into it we'll do our breath work here you really do need to work with the breath to hold toes pose it gets pretty intense pretty quickly so go ahead and rest the hands on the legs and close close the eyes three breaths Open the Eyes if you can continue to hold toes pose please do otherwise you can come on to the tops of the feet and we're just going to do um a little neck stretch here so continue to keep your nice long spine and then just take that right ear to the right shoulder option to take the hand to the top of the head inhale exhale and release and switch sides left ear to left shoulder optional left hand to the top of the head inhale exhale and come back to Center lift both arms up overhead interlace the fingers flip the hands reach the hands all the way up and then take the hands behind the back interlace the fingers and just take a chest expansion hang in there with the feet if you can and release so go ahead and come off of the toes come forward plant your hands and then just give your toes your feet a little shake that blood russing back in there you have healthy ankles feel free to now sit on top the tops of your feet flat to the floor and then just gently Rock back not too far just a little stretch for the fronts of the legs and release all the way down onto your seat and then we're going to take a seated twist here so go ahead and plant that right foot up and over the left try to get the sitting bones grounded onto the floor take that right hand out behind left arm up and over and then hook the elbow to the outside of the knee Twist from the base of the spine look out over the right shoulder take another breath here release we always want to get that spine nice and warm in all of our yoga classes so let's take a Twist in the opposite direction left foot up and over the right knee left hand out behind right arm up hook the elbow the outside of the left knee look out over the shoulder it's very humid and buggy here in Costa Rica right now complete the exhale and release back to Center go ahead and bring the soles of both feet together to touch for butterfly pose and as always in all these seated poses if the hips are tight feel free to sit on a block or a book take the hands onto the ankles reach through the crown of the head a nice tall spine we're going to hinge forward at the hips option to take those elbows onto the knees and then gently press the knees toward the floor continue to keep the head in line with the spine as we hinge forward getting into the hips getting into the inner thighs and one more breath here feel free to just release the forehead down toward the toes take a gentle rounding of the spine inhale exhale and all the way back up extend both feet both legs straight out in front for pasim moonasa or seated forward fold just rock back and forth so that you feel the sitting bones make contact with the ground keep the feet in line with the hips Flex the toes back toward the face so that the quadriceps the tops of the legs are nice and engaged reach both arms up overhead and hinge forward at the hips we're going to reach toward the feet maybe the hands come onto the thighs maybe The Shins maybe they reach the feet and look toward the toes and reach the forehead toward the toes wherever we are release from the fold come all the way up we're going to take seated straddle splits to get into the inner thighs so we're just going to take our feet both out to an angle we're going to take the knees and the toes and face them up toward the ceiling okay so again we want the sitting bones grounded on the floor you can always be sitting propped up on a block here and if you're straddle looks like this that's fine okay so we're just working into the inner thighs and the hips here we're going to keep the head in line with the spine so stay nice and lifted and then we can start to walk the hands forward continue to breathe deeply in and out through the nose and if you f feel the feet falling forward just reactivate the legs Point those toes up point the knees up last breath in seated straddle splits walk the hands back up going to take the left foot to meet the right inner thigh it's going to be a nice hamstring stretch here so face the shoulders toward the right toes reach the arms up overhead and then reach the hands toward the foot again that might be the top of the leg or the calf try to draw those elbows in toward the leg and release the forehead toward the knee release from the fold and we'll switch sides so extend the left leg to an angle right foot to left inner thigh face the shoulders toward the left toes reach the arms up overhead and reach the hands toward the feet as we hinge forward from the hips so draw the elbows in toward the calf and release the forehead toward the knee okay so we're moving in this direction your pose might look a little bit different that's fine just a nice stretch for the hamstring should feel it in the low back as well and release right we're going to take a stretch now for the knees and the quadriceps the tops of our legs this is called hero pose once again if needed feel free to sit on a block so bring the knees to touch separate the feet toward the edges of the mat roll the calves out of the way and then sit the hips between the heels or onto a block try to keep the head in line with the spine so if we need to back off the seat to keep a nice tall spine please do so try to avoid hunching or slouching Okay then if the knees are pretty open the quadriceps are open and you want to take this a little bit deeper feel free to walk the hands back and come onto the elbows possibly onto the back if you'd like and I really don't want to do that today because my knees are feeling tight so I'm going to stay right here but feel free to go all the way down onto the back and then if you are on the back you can even reach the arms up overhead maybe take opposite hand toward opposite elbow okay take another breath and slowly all the way up out of it all right we are going to take a downward facing dog today because I feel that this is the most um or the best way to stretch out the calves so go ahead and come forward you can give your legs a little bit of a wiggle and a shake on the way or you can just step back to down dog and wiggle them there nice release for the knees coming out of that pose right so find a nice long downward-facing dog you can check in with the length of your downward-facing dog by coming forward to Plank and then finding alignment in Plank with the shoulders over the wrists and the feet in line with the hips and then press back downward facing dog so we're going to start pressing the heels toward the floor then you can find a bit of a petal action in the legs so just going back and forth and with each petal maybe the heel comes a little bit closer to the floor so really emphasizing the stretch on the calves feels really really good and then press both heels down and we're going to lift the heels and lower the heels lift lower lift and take both heels to the right and come back to Center both heels to the left back to Center and release we're going to take a hip stretch with half pigeon pose so lift that right leg off the floor and come forward to half pigeon that right knee is going to come toward the right wrist right foot toward the left wrist good just move around feel make sure that you feel a stretch back here in the glute hip so if we're feeling particularly tight today you can bring that right foot in we're feeling a little more open you can work the right C right shin toward parallel with the front of the mat then you can start to come down five breaths here for come back up onto the hands and then we're going to um add a quadricep stretch to our pigeon so go ahead and bend that left leg take the foot from the inside and then just start to gently pull the foot in maybe the foot comes into the crook of the elbow or maybe we just hold it can also hold it from the outside as well just depending on what feels like the comfortable edge of the stretch in your body gently release that left foot to the floor and we're going to slide the left leg around and we're going to stack that left knee on top of the right knee for calace legs so to the best of our ability we want to ground through the sitting bones okay so both sitting Bones on the ground if that's uh a little bit hard with the legs stacked like this again block or you can have that knee facing up once again just like in Pigeon pose depending on the tightness in the hips we might want to be bringing those feet back toward the hips if you feel a little more open you're going to start working The Shins closer to parallel with the front of the mat okay and then we're not going to take cowface arms today of course you're welcome to if you'd like to um we're going to take a forward fold so just start to walk the hands forward and we can drape the chin over the knee possibly release uncross the legs come back to down dog just in preparation for half pigeon on the other side so we're going to a very large well not very large spider on my mat left leg high and half pigeon on the other side make the same adjustments on this side although this side might be different so if the hip is tight bring that heel a little bit closer in if the hip is pretty open work the shin closer to parallel with the front of the mat this side's a little tighter for me so um yeah just be okay with the balances in our body that are very very common and then go ahead and come all the way down and hold here for five breaths come back up onto the hands let's add the quadricep stretch to our pigeon so bending the right leg taking that left or the right hand to the inside of the right foot we're just working that heel toward the hip maybe the foot toward the crook of the elbow tighter tighter side Last Breath gently release the right leg and slide that right leg around Stack on top of the left to the best of our ability work toward grounding the sitting bones either on the mat or a block same thing this side can draw the heels toward the hips or we can work The Shins closer to parallel with the front of the mat and then very gently start to walk the hands forward complete the exhale the hands back up slowly lower down onto the back hug the knees into the chest and shavasana release the legs along let the feet fall Open Arms by the side Palms face up let go of the breath just come into a relaxed resting place please stay in chilasa as long as you have time for thank you for joining me for class today today as you go forward may you have peace in your thoughts peace in your words peace in your heart namaste

Channel: Five Parks Yoga w/ Erin Sampson

Views: 122,803

Keywords: Yoga, Costa Rica, Tamarindo, vinyasa, yoga for legs, leg stretching, stretching yoga, five parks yoga, yoga legs, love for your legs, deep leg stretch yoga, yoga leg stretches, yoga legs stretch, leg yoga, love your legs, love your legs yoga, leg stretch yoga, yoga stretch legs, erin sampson, legs yoga, leg workout, five parks yoga legs, yoga class, vinyasa flow, erin yoga teacher, yoga classes, yoga stretch, leg stretch, sore legs, sore legs stretches

Id: 43spxcuMlO8

Length: 22min 25sec (1345 seconds)

Published: Thu Oct 01 2015