20 Minutes of At-Home Yoga 🧘‍♀️

September 16, 2019

20 Minutes of At-Home Yoga 🧘‍♀️

This Wellness Wednesday, we’re bringing you another yoga flow with Laura! All you need is your favorite tincture, your favorite salve, and your yoga mat.

Just like CBD, yoga has so many benefits for your overall wellness, including improving respiration and flexibility, toning and strengthening of muscles, reducing stress, becoming happier, achieving overall wellness, among so many others.

Overall wellness is our goal 🙌

Laura encourages students to detach from the past, future, and to live fully in the present moment. This allows you to engage in a full comprehensive restoration of peace, health, and balance into their life. 

The tincture will help you relax not only your muscles but your mind too. A quiet mind will help you focus on your body and your breathing. The salve will reduce inflammation, therefore helping you achieve the poses better. Capsules are a great way to maintain the overall wellness every day. Combined with yoga, the salve helps you nourish your muscles. Not to mention, if you’re new to yoga, it’ll help with the soreness later 😉

So without further ado, let’s get started…

 

Today’s flow

 We’ll be focusing on the revolving half moon pose, which combines the challenge of balancing with the detoxifying benefits of a twist.

Start in the seated position. Allow your hands to rest on your knees. Let your shoulders relax back and close your eyes. Inhale filling your lungs, and exhale letting your shoulders relax.

When you’re inhaling through your nose, bring it all the way down to your belly. When you’re exhaling, practice breathing up through the back of the throat and out through your nose.

Allow yourself to set an intention for today’s class, either towards your personal well-being or sending someone positive energy.

Open your eyes, and with your legs crossed, bring your self up to a table-top position. Let your fingers press wide in the mat and begin to make hip circles. Do a few times, pause and find the same rotation in the opposite direction. Continue breathing.

The next time you exhale, tuck your toes and extend your legs for downward dog. Keep spreading your fingers wide.

As you inhale, bring your leg up all the way to the sky flexing your toes and pointing them down to the earth.

Bring your knee towards your chest, shift your weight forward and place your foot in-between your hands.

Bring the left knee down to the earth and extend your right leg. Move your foot forward if needed. Make sure your hips are even and square, and not moving to either side.

Lengthen your chest as you exhale and fold. Hold for 30 seconds, or for as long as you feel comfortable.

Bend your right knee and press with your hands to lift the left leg off the ground, and bring your right leg back for downward dog.

Inhale bringing your weith forward to a plank, shoulders over the knuckles, and bring your knees down into the earth. 

Keep your ribs engaged, and tuck your tailbone. Rotate your elbows so they come in towards your rib cage, bend them and lower your body halfway or all the way down to the earth. 

Untuck your toes, extend your arms and roll your shoulders back for upward dog. Then tuck your toes for downward dog.

Inhale and raise your left leg to the sky. Repeat steps 4 through 9 with the opposite side of your body.

Breathe.

Inhale raise your right leg to the sky, flex your toes. Bring your knees your chest and then place your foot between your hands for lunge.

Bring your left knee down, and inhale slowly bringing your hands up. Keep your hips straight, toes pointing forward.

You can stay, or extend your left knee.

Bring your hands to your hips. Bend the left knee, tap the ground and extend again. Repeat 4 times, or as many times as you think necessary for your body. This is your flow.

Bring your hands back down to the earth, take your right leg back, shift your weight forward into plank. Use your knees for support if needed.

Extend your arms, roll your shoulders back for downward dog, and tuck your toys for downward dog.

Inhale and lift your left leg to the sky. Repeat steps 11 through 15 with the opposite side of your body.

Inhale right leg to the sky, knee to chest, place your foot between your hands. Once there, shift your left leg a little closer to your hands. Your left toes should be pointing to the front left corner of your mat and your heel is down.

Bend the right knee and bring your hands to your hips as you lift your chest up. Make sure your right hip moves back and your left hip moves forward. Adjust your feet so they’re hip-length apart.

Bring your arms to the sky. Hold for a few seconds.

Bring your hands back down to the earth, and your right leg back for downward dog. Then take your plank using your knees as support if needed. And untuck your toes, extend your arms and roll your shoulders back for upward dog. Tuck the toes for downward dog.

Lift your left leg up to the sky and repeat steps 17 through 19.

Bring your knees down to the earth and position yourself in tabletop, spine straight, hands shoulder-width apart.

Extend your left leg back behind you. Make your your toes are pointing down, your hips are even, your leg is straight, and extend your right arm in front of you, and bring it to the hip.

Place your left hand a bit towards the center as you open your right shoulder. Extend your right arm to the sky. 

Bring your right hand back to the earth, and your left knee back down. 

Tuck your toes and extend your right leg behind you, making sure your toes are facing down and your hips are squared. Extend your left arm forward, and place it on your hip. Open up your left shoulder and extend your left arm towards the sky.

Bring your hand and knee down, open up your knees and find child’s pose. Hold for as long as you need.

When you’re ready, inhale and bring your body up to tabletop position. Tuck your toes and go to downward dog.

Inhale and lift your right leg, flex your toes, make sure your hips are straight. Bend your knee and bring the leg forward for lunge. Bring the left heel down to the earth (rotating your foot as necessary) and extend the right knee. Your right hand rests shin.

Open up your left shoulder and extend your left arm towards the sky.

Place your left hand on your right shin and extend your right arm to the sky, opening up your right shoulder.

Bring both hands back to the earth, bend your right knee and rotate your left heel so your toes are pointing forward. Keep your left hand on the earth and extend your right arm towards the sky.

Walk your hands forward towards the front of your mat. Left your left leg and point your toes down.

Begin to lift up your chest, keeping your left hand on the ground and bringing your right hand to your hip.

Begin to open up your right shoulder and lift your hand up to the sky for reverse half-moon.

Bring your hand and leg back to the earth and into your lunge. Take a flow and once you’re back into tabletop, repeat steps 25 through 31 with the opposite side of your body.

(Flow continued in the video)

Once you finish your practice, nurture your muscles with the Muscle Recovery or the Lavender/Eucalyptus salve, especially your legs and your shoulders.

There’s no better way to start or end your day than giving your body and mind the attention they deserve.

 

Thank you for sharing this flow with us, Laura!

As always, if you have any tips, share them with us! @noteCBD.


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