Yoga – Here & Now – Connect & Stretch | Yoga with Christa

Yoga – Here & Now – Connect & Stretch | Yoga with Christa


Hi dear friends, this is Christa Clark
with Artistic Vegan and welcome to a new yoga practice here and now inspired by a
recent interview with my husband Gerald and Julian Polzin really wonderful
if you haven’t checked it out I highly recommend it as well as his book. Let’s
get into our yoga for today. Inhale your arms above your head stretching nice and
tall, exhale your arms down. Inhale your arms above your head, take a
slight backbend if you’d like, exhale your arms down. Try to find your line by
putting your weight on your inner arches and trying to line your ear and then
your shoulder and hips and knees and feet, something we do in structural
integration and I thought I would share with you here. (Link below) Breathe deeply to connect with yourself. Inhale and your arms above your head,
bring them to your heart and think of your intention for the practice. Inhale
your arms above your head, exhale fold over with bent or straight legs. Slowly
roll up one vertebrae at a time, connecting your inner most higher
beautiful self that you are. Inhale your arms above your head and
exhale fold over bringing your arms behind you you can
clasp your hands and take neck circles. Making small little circles with your
neck throughout the practice tuning into your body breathing in and out in your
nose. Switch directions with your neck circles. Trying to connect with each
moment feeling feeling your neck circles as you go around shake your head yes, yes
this moment here and now is whole it is complete, so are you, so am I. Shake
your head no maybe that doesn’t resonate with you…no. Come back up to center. Take a nice wide-legged stance then use
your core to draw all the way down and into the center Take a deep twist. Bring your right arm
to your left leg and your left arm to your right foot breathing into this nice
deep twist. Come back to center. And switch your twist doing the opposite
side. If a headstand is in your practice
feel free to take one now and when you ready come back down. Use
your core to draw yourself back up. Clasp your arms behind you and a wide
legged stance and taking neck circles taking nice big slow neck circles
try not to resist this experience just be with your neck circles. Switch
directions. Knowing this present moment is all that
there is nothing is wrong, nothing is right, it just is. Now take big wide hip
circles bringing the body forward and going all the way to one direction continuing around…keep going…. Switch directions. Observe your feelings
observe how your body is responding. Are you still breathing? Observe your breath. Stretch your ear to one shoulder extend
the opposite arm out put your fingers pointing up or down and
feel that stretch breathing in and out through your nose check for the tension
and breathe into it, let it go. Switch sides and open up into warrior two. Your right leg is in front with your
right knee over your ankle your back left heel is engaged pressing into the
ground drawing up through your legs your arms are nice and strong
gazing out over your right fingertips. Reverse your warrior with a bent knee. Tuning into this moment here and now, breathing in and out through your nose. Now
straighten that bent leg and you can grab a hold of your waist or you can
bind by reaching around and grabbing your right thigh, gaze up towards your
fingertips. Release your arms pop forward and extend down into your beautiful
triangle pose gazing up at your fingertips breathing in and out through
your nose. Now reverse your triangle gazing up at
the ceiling or the sky in my case and give a nice long straight neck
checking for any tension breathing into it engaging your core detoxifying. Now
bend your front knee and we’ll do, you can either do a triangle pose or you can
bend your front knee and take a bind if you’d like. Drawing your right arm under
your right thigh your left arm around and back and grabbing your wrist opening
up through your chest breathing in and out through your nose. Now reverse it and
I like to bring my chest and almost walk over to the side and bring my chest to
come on to my thigh and then place your left hand down gaze up at your right
fingertips and then pull and twist your ribs and your stomach away from your
thigh as much as you can twisting open. Coming out and up and into a high
crescent lunge pressing out through that back left heel nice strong legs strong
arms cores engaged pulling up from your Uddiyana Bandha engaging your core breathing. Now come into a lizard pose taking your right foot to the outer edge of your mat
with your back leg still up you can also bring your knee down if you prefer. If you’d like to go further come onto
your forearms breathing nice and deeply. There’s nothing to improve or control that
you are whole. Coming into your pigeon pose bring your right leg across, flex out through your heel. You may need to press that left hip a little bit
down try to square off your hips you can stay up breathing with a nice tall spine
inhale your arms above your head if you like and if you prefer you can fold over
and go into your cave. Breathing in and out through your nose.
Coming up into your low crescent lunge leaving that back leg down. Your right
knees over your ankle your arms are extended up near your ears nice and
strong breathing in out through your nose. Here and now.
Now we’ll take a vinyasa come into your plank slowly lower down into your
chaturanga inhale to upward facing dog exhale downward facing dog.
Gaze up towards your belly button And we’ll do the opposite side bringing
your left foot forward right heel back coming into your warrior two opening up
gazing out over your left fingertips. Nice strong legs, strong arms,
strong core. You are whole in this moment, doing a great job! Now reverse your warrior gaze up towards
your fingertips breathe in and out through your nose draw your ribs in your
core is engaged now straighten that bent leg bring your hand to your waist or you
can take that right arm and bring it all the way around to bind and grab the left
thigh gazing up at your left fingertips. Now pop your arms straight
out to the side pop your chest forward your hips out and come down into your
triangle pose gazing up towards your right fingertips. Reverse your triangle
pose drawing your right arm down and your left hand up gazing up at
your left fingertips. Breathing in and out through your nose. Now bend that front leg and you can take
a bind if you did on the opposite side or another triangle pose it’s up to you. Now reverse this over your bent leg I
like to crawl over that thigh place my right hand down and then gaze up towards
the left fingertips and then try to lift your ribs and your stomach away from
your chest once you’ve obtained that really nice twist. Breathe in and out
through your nose. Slowly make your way out coming into a high crescent lunge. With intention and ease inhale your arms
above your head pressing out through that back right leg. Nice strong legs,
strong core. Remembering nothing wrong nor right it just is. Coming into your
lizard pose bring your left foot on the outer edge of your mat back leg is
extended you can lower it down if you did on the other side or leave it up
stay here or if you came down on your forearms on the other side feel free to do
it here. From here take your pigeon pose bringing
your left leg down and you can flex your foot if you would like extending out
through that right leg on the bottom. Sit up nice and tall and if you like to fold
forward. feel free, fold into yourself, go within
make peace. “The level of form as in matter, is imperfect, since only
imperfection can lead to existence.” a quote by Julian Pulzin I thought
that was very nice. From here come into your low crescent lunge. Inhale your arms
above your head breathing in and out through your nose. And we’ll take a vinyasa or you can skip
it and we’ll meet in downward dog. Taking your plank slowly loading down to
chaturanga inhale to upward facing dog exhale to downward facing dog you can
bend your knees and kind of straighten out your spine and slowly lower your
heels down gazing up towards your bellybutton
engaging your core. Equal pressure on your hands breathing in and out through
your nose. Step or hop to the front of your mat and
fold over and place your hands underneath your feet stepping on your
palms massaging your wrists and your hands. Now flip your hands so you
stand on the top of your hands with your fingers still pointing back towards your
heels and step on the top of your hands now
up near wrists to give those a nice massage and a break. And slowly come up to
standing and we’ll do a couple balancing poses. We’ll be taking tree pose… on both sides starting on whichever side you prefer
you can also use a chair or a dresser to help you with stability. Bringing one of
your legs up to your calf or your near your groin. Press your foot into
your thigh inhale your arms above your head and you can hold them at your heart
out to the side or bring them up above your head and I like to open my hand up
in a blossom position offering up good energy. Stay in tree pose or draw your
heel into your groin and take a bind by taking your opposite arm around your
back and grabbing ahold of your toe in a toe lock inhale your arm in the air
stay here or for a challenge fold over keeping a micro bend in that knee for
support fold forward into a forward fold. Breathe in and out through your nose and with a
bend in your knee and control slowly come all the way back up to stand
release and do the opposite side. Starting with tree pose bringing your
foot into your calf or up near your groin or into your thigh, wherever you did on the
opposite side inhaling your arms above your head into your full Lotus breathe
in out through your nose connecting with this moment trying to move a little bit
slower than usual slowing down clearing your mind. If you would like you can take
it further if you did on the opposite side or feel led to do it on this side
drawing your heel into your groin taking the bind if you did and if you’d like to
fold forward feel free Nice and slowly with control
come back up, release. We’ll do one other balancing pose draw your leg into
yourself and take your hand and grab the outer edge
of your foot almost like you do in happy baby.
Drawing your leg up and then extend your leg out straight pointing your toes if
you can if you can’t it’s okay just give it a try if you fall you can try again.
Extend your arm out to the side for an added challenge if you’d like.
Slowly with control and ease come back down and do the other side. All right, great work! Come to the front
of your mat and we’ll take it vinyasa. Inhale your arms above your head, exhale
fold. Inhale to flat back step or hop back to your plank slowly
lower down to chaturanga inhale to upward facing dog exhale to downward
facing dog. Inhale one of your legs up and open it up drawing your heel towards
your bum as you gaze towards your heel. Opening your hips and if you’d like to
flip your dog you can bring that heel towards the ground and bring your
opposite arm up and over almost like a bridge but not quite. Gracefully bring it
back into your downward facing dog and do the opposite side drawing the
other leg up drawing that heel towards your bum opening your hips if you
flipped your dog do it on this side. Gracefully comes back into your downward
facing dog. Come on to your hands and knees. Inhale look up, exhale into your cat. Inhale to cow, exhale to cat and come back into a wide legged child’s pose letting
go slowing down coming to the end of our practice. Kind of a short and sweet
practice today. Relaxing back and come onto your bum. Do a boat pose holding here and lower your legs down for one come
back up lower down for two come back up lower down for three come back up and
hold and slowly lower all the way down draw your knees into yourself into a
nice ball and open up into shavasana. Fully relaxing down letting your legs
open up to the side of your mat your arms down by your side with your palms
facing up observing your feelings and how this practice made you feel how you
felt before maybe how you feel now. Observe your breath check for any
remaining tension and breathe into it and let it go. You can stay in shavasana
for as long as you’d like, when you’re ready to come out wiggle your fingers
and toes and begin to rotate your wrists and your ankles slowly make your way up
to a seated position. Inhale your arms above your head bring
your hands to your third eye or your heart. Namaste. The divine spirit in me
recognizes and honors the divine spirit in you. Thank you for practicing within today! I hope you had a wonderful time, here and now. Please like, comment & subscribe! Artisticvegan.com + premium content at Artisticvegan.vhx.tv

4 Replies to “Yoga – Here & Now – Connect & Stretch | Yoga with Christa”

  1. WOW! Overwhelmed with appreciation for you beauty and grace! You are amazing, what command and mastery you have developed over your body. This is poetry in motion <3

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