The First Warm Up for Power Yoga

Video Transcript

"Hello my name is Scott Soller and I'm here on behalf of expertvillage. Welcome to Power Flow. First a warm-up to get the juice flowing. Table pose hands under shoulders, knees hip width apart. You want to be like a strong table. Have your hands a little bit out front. Hands go down with the inhale, now with the exhale, think of having the two sides of the navel in as you curl the tail bone under. Then as you inhale you'll want to relax the abdomen toward the ground as the tail lifts. Curling the tail under again pull from the deep internal muscles there, the deep core muscles. As you inhale think of lifting from the midback, easy on the lumbar curve. Just two more, drawing the breath back into the vocal folds, ujai breathing. With the next exhale we'll sit back and do wisdom pose, forehead to the ground inhale as we come up. Now, if you curl the tail under, draw the lower bands of the abdomen in coming into a kneeling up dog inhale, shoulders back. Exhale back into wisdom. Inhale up into the saggy cow. Tail tucks under bringing the weight onto the hands inhaling, shoulders back. You can alternately look down, exhale pressing back. Inhaling up, tail tucking under coming onto hands. Inhaling shoulders back, exhaling. Got a little variation. Inhale, float up. Keeping tail lifted we'll flow forward into modified push-up and then cobra. Exhaling, pressing all the way back. Inhaling, coming up, exhaling flowing forward, modified push-up into the cobra, keep hips up, exhale pressing back. Draw the lower bands of the abdomen forward here, saggy cow, exhaling flowing forward. Inhaling coming up, exhaling, back down. (Deep breaths)."