Original subtitles

Yoga Flow

Hi I'm Alex from Caravan and this is our second video

in our program yoga flow

you are already warm

so let's get to it we're going to start again in a child's

pose

bring your knees map with distance apart big toes

to touch

extend your arms long out in front of you let's reset

with one round of breath inhale through your nose

and out your mouth good inhale tabletop position

sack your shoulders over your wrists

your hips over your knees

exhale tuck your toes and your hips up and back downward

facing dog inhale look forward exhale

make your way to the top of your mouth

inhale halfway lift plant your palms on your thighs

long spine

exhale four

Good fold

inhale chair pose sit low

send your arms high okay breathe here

pause here peek down and make sure that you can see

all of your toes

if you can't just shift your hips back a bit wherever

you are

can you sit one inch lower send your shoulders down

your spine it your ribs in one more inhale

the fine length exhale side stretch to the right extend

your right arm out long behind you

your left arm out long in front of you gays right again

pause here this time peek down and make sure that both

of your knees are in line if they aren't bringing them

back together

one more inhale and exhale inhale chair pose exhale

to the left this time your left arm is long

Behind you

your front arm is long in front look peek down and make

sure that both of your knees are in line when we're

inhale exhale

inhale chair pose your lowest one yet sit two inches

deeper exhale forward fold hands through heart center

gaze down inhale halfway lift plant your palms on

your thighs exhale chaturanga high to

low plank inhale upward facing dog exhale downward

facing dog inhale

lift your right leg high pause here and square your

hips it's a big tendency to kind of open up to try and

get your leg higher

the goal here is to get your hips perfectly squared

to the map

so if that means you lower this right leg of it then

that's great one more inhale exhale knee to nose round

your spine press into your palms

bring your knee to your nose

Inhale right like hi again square your hips exhale

low lunge plant your foot in between both of your palms

and how crescent lunge

send your arms high

most of your weight here is in your front right foot

One round of breath

Inhale to sit one inch deeper exhale

cross the lunge with airplane arms

send your arms back your torso is hovering over your

thigh and how crescent lunge exhale warrior to spin

your back heel down find a nice wide stripe stance

your gazes over your right hand

can you sit a little bit lower into this knee

Inhale reverse warrior high five the back of your

mat with your right hand gaze up you can bring your

left hand anywhere on your leg

just keep that weight really light exhale extended

side angle shift your weight forward

bring your right elbow onto your right thigh and your

left arm is up to the sky

you're gazing up again just like reverse warrior

keep the weight on this leg really light at any given

moment

you should be able to lift this off don't dump here

inhale reverse triangle

straighten out the front leg again high five the back

wall with your right hand exhale chaturanga dandasana

a cartwheel your hands down send your foot back high

to low plank

Inhale upward facing dog exhale downward facing

dog repeating all of that on the left inhale lift your

left leg high again square your hips to the max gaze

down you're pressing into both palms equally inhale

to lift your leg just one inch higher exhaleneed to

nose round your spine

bring your knee to your nose gaze back and inhale left leg

high exhale

low lunge plant your foot right in between your palms

inhale crescent lunge

send your arms high pause here breathe here knit your

ribs in engage your core set to lower one more inhale

Exhale warrior to spin your back heel down find a nice

wide stance gaze over your left hand inhale reverse

warrior high five the back of your mouth with your

left hand this time your right hand is anywhere on

your leg

keep that weight light exhale

extended side angle gaze up

keep your left elbow on your left thigh

inhale reverse triangle

straighten out the left leg gaze up high five the back

of the mat with your left hand an exhale shot around

getting dawson a high to low plank cart

roll your hands down send your foot back high

Too low inhale upward facing dog exhale downward

facing dog

let's glue that flow through that exact same sequence

inhale look forward exhale

make your way to the top of your mat inhale halfway

lift long spine

exhale forward fold inhale chair pose sit low exhale

side stretch to the right right arm is back left is

forward inhale chair pose sit deeper exhale side

stretch to the left inhale chair posts exhale forward

fold hands through heart center gazed down inhale

halfway lift long spine at sale chaturanga dandasana

a high to low plank

Inhale upward facing dog exhale downward facing

dog inhale

lift your right leg high square

your hips exhale knees to nose round your spine

inhale right like high exhale lunge inhale crescent

lunge

sit low exhale cross the lunge with airplane arms

gaze down and how crescent lunge exhale warrior to

spin your back heel down gazes over your right hand

and he'll reverse warrior

Exhale extended side angle

In how reverse triangles straighten out your right

leg exhale high to low plank chat uranga and dots neck

inhale upward facing dog exhale downward facing

dog

inhale lift your left leg high you know where we're

going exhale knee to nose round your spine

inhale left leg high

exhale low lunge plant your foot between your palms

in how crescent lunge sit low exhale crescent lunge

with airplane arms gaze over your left foot and how

crescent lunge exhale warrior two inhale reverse

warrior high five at the back of your mouth

exhale extended side angle and how reverse try and

go straighten out your left leg exhale chaturanga

dandasana a high to low plank inhale upward facing

dog exhale downward facing dog less flow through

that one more time

You got this inhale look forward

so make your way to the top of your mat

maybe you hop inhale halfway lift exhale forward

fold inhale chair pose sit low exhale side stretch

to the right constant movement

inhale chair pose exhale side stretch to the left

inhale chair pose exhale forward fold inhale halfway

lift exhale chaturanga dandasana

a high to low plank inhale upward facing dog exhale

downward facing dog and how lift your right leg high

exhale knee to nose

inhale right leg high exhale

low lunge and how crescent lunge exhale warrior two

How reverse warrior exhale extended side angle in

how reversed triangle exhale chaturanga dandasana

a high to low plank one more side in how upward facing

dog exhale downward facing dog inhale

lift your left leg high exhale knee to nose inhale

left leg high exhale

oh lunge in how crescent lunge

exhale crescent lunge with airplane arms inhale crescent

lunge sit lower exhale warrior two inhale reverse

warrior exhale extended side angle inhale reverse

triangle exhale chaturanga dandasana the last

one of the sequence in

Upward facing dog exhale downward facing dog take

whatever you need come down to your knees

meet in a child's pose to reset exhale all the way out

of your mouth

take a big inhale through your nose exhale out your

mouth

nice work

I'm Alex from Caravan and I'll see you in video three