Sun Salutations. We have been doing them so many times! Today, we are going to take them slowly, to feel the core strength in Mountain Climber pose - the transition in all sun salutations. Discover the core strength, the ¨belly lift¨ that is relevant to ¨Uddiyana Bandha¨ aka stomach energy lock in ancient Yoga. This lock is located in the stomach where Solar Plexus Chakra is. This part is considered the powerhouse of the body and should always be kept warm. Ignite your powerhouse!

The Dancing Warrior Flow is a fun variation of the Sun Salutation. Flow around Warrior 2, Triangle Pose, Pyramid Pose and Twisted Triangle. These basic standing poses build up lower body strength - very important to hold good postures and Yoga poses. Train core strength also with the variation of lifting the arms up in these poses.

Unlock your spine and expand your lungs with twists and bounds. Twists and bounds squeeze your torso in different ways. Maintaining long and deep breaths under such situations train your breathing muscles. These Yoga poses also stretch the muscles around the lungs, which create space for the lungs inside the rib cage to expand more and therefore increase capacity. BREATH!

A Yoga flow that is similar to, but softer than the Sun Salutation. Yoga poses to gain flexibility in the lower body. In this class: Anjaneyasana (low lunge stretch) and Hanumanasana (split) refer to Hanuman, the Monkey God in Indian mythology. Anjaneyasana means the pose of the son of Anjane (Hanuman's mother). In the story, Hanuman always serves his best friend, king Ram, in a kneeling pose (Anjaneyasana). When Sita, Ram's wife was kidnapped by a demon and to an island, Hanuman helped to take her back by making a huge step (a split) to land on the island. Hanumanasana is an awesome and the most thorough stretch for the lower body. It looks ¨impossible¨ but trust the progress! No judgment about how you look, only observe and recognize. Next time you do it, you will see it!

External rotation is one of the actions that our shoulder and hip joints can do. In certain Yoga poses, this action activates the big muscle groups located on the backside of our body. In everyday's life, we do almost everything in front of us. We are not used to controlling muscles on our backside. Connecting to these muscles and tell them to work will bring back the balance in our body. External rotation is my most favorite theme with the Yoga poses and we will definitely talk about this again!

Your first Inversion: L-Shaped Handstand! Surprise! Handstand with the wall is a good Yoga pose to try inversion. Learn to control the body in the L shape through different Yoga poses with the wall, then try L shaped Handstand. It's so much fun and warm!

You have been working with your legs the whole week. I believe that Standing poses are the most important poses in Yoga. Today, you will do my most favorite leg stretch routine. It's very simple and efficient. Connect and communicate with your legs. Don't forget to send love to them. The bones & muscles are the biggest ones in our body and work the most to hold yourself. But they can get stressed too. Listen to what they have to tell you and answer with affection and care!

Learn the basic Principle of Balance and apply it in Crow Pose, then use the Crow Pose shape (knees on your arms) to do the first attempt to Tripod Headstand.

Moon Salutation class but this time with the wall to improve Standing Split. Put the Split in another orientation (Standing). Try Hanumanasana and track your progress. Also, prepare the flexibility for the upcoming balance Yoga poses.

Extended Hand To Big Toe or Utthita Hasta Padagustasana has 3 variations: front, side and twist. Interestingly, the shapes of these poses are very similar to other standing and balancing Yoga poses that we have known. Enjoy a lot of legs work and stretch!

Take the Bound to a new level: Do it in a balancing Yoga pose: Bird Of Paradise and Bounded Half Moon. This is a complex Yoga pose, take all the time you need. Pause the video and try it again as many times as you want. Notice your pose today, we definitely going to do this again.

Take a break, relaxing time for your hips and knee. Do this on a Sunday and just take a nap after the class.

Tree Pose is the easiest, simplest balancing Yoga pose. But can you hold it through a Vinyasa Flow? Also in the class: One-Legged Chair Pose. Improve your hips mobility and balance in this fun and challenging class!

Backbend on a Balance Yoga Pose, we will go through many side bends and twists to improve flexibility on the torso. Dancer Pose is a very beautiful Yoga pose, feel like a dancer when you do it! We also do the Dancer variation on Half Moon pose.

Learn this important action in hamstring stretch: pelvic anterior tilt. The pelvis, or your big hip bone, can tilt forward and backward. Namely pelvic anterior tilt and pelvic posterior tilt in anatomy. Imagine your pelvis like a bowl of water, if you tilt it forward (anterior) and pour water forward, your sitting bones will be lifted up (think of pointing your buttock up and back). And sitting bones are where the hamstrings attach to. When you lift the sitting bones up that way, your hamstrings will be lengthened. That's why pelvic anterior tilt is an important action in hamstring stretch. Let's do it many times today and see results right in this class. Stretching is not easy but it's very simple. First, you target the muscle group you want to stretch. And then you just stretch it out, again and again, until it becomes more flexible.

Learn Hip Square to target stretching the hip flexor group. This class is about stretching the back leg in Hanumanasana (Split). The muscle group that we target here is called the hip flexor group. This group flexes our hips, which means every time you bring your legs in front of you, hip flexor group is being shortened. How many activities in the day do we do that? Probably all. That's why this group is tight in most people. The hip flexor group has its biggest muscle and also the muscle that do most of the job: Psoas. This muscle is very large but hidden inside our body. It runs from our spine, through our pelvis, and down to our thigh bones. We can't touch it. In mostly everyone, it's tight. The other related muscle group is the quads. You can touch this one, it's your front thigh muscle group. Quads mean 4 as there are 4 muscles in this group, and one of the quads is a hip flexor. To target the stretch to the hip flexors, we need to keep our hips ¨squared¨.

Get used to the arms shape in Forearm Stand and do it in L-Shaped or kick to jump with the wall.

Chaturanga Dandasana is so familiar! It's in all the Vinyasa Yoga classes. But it's one of the hardest Yoga poses requiring relatively equal strength from all muscle groups around the shoulder joint, or in other words: STABILITY. The shoulders position in Chaturanga Dandasana is the foundation of almost all Arm Balances in Yoga. To do other arm balances, refine your Chaturanga! External Rotation again in the shoulders in Chaturanga by hugging your elbows in. We will do Chaturanga and apply it in Crow Pose and Tripod Headstand.

You did some serious Chaturanga and Tripod Headstand yesterday! Give your neck and shoulder some stretch to release stress!

Take the Bound to a completely new level: Bound, Twist, and Balance at the same time! How crazy is that? Apparently, people call it Bird Of Hell, the twisted variation of Bird Of Paradise. Squeezing your torso even more. Can you still keep your deep breath through all these twists and bound?

Big backbends are big because 1. We also bend the upper back to open our chest and 2. We also open the front of the hips and shoulders. Learn how to use a strap to get into King Dancer, King Pigeon and Bow Pose in an action called ¨Flip Grip¨. Stay calm and keep your breath going in Backbend. Backbend poses expose all the sensitive parts of the body such as neck, heart, belly with the main arteries and organs inside. It's scary for our body to be exposed like that, so we tend to freeze and stop breathing in a backbend. Gain full control of the situation, stay calm, and enjoy the awesome big stretch that will make you feel so energetic!

No kicking or jumping to get momentum to invert, in traditional Headstand (Sirsasana) we will discover core strength while being upside down. The strength to lift your legs from the floor. In this class, we are going to lift legs in 2 steps: bend knee (bring the heel to buttock) flex hip (bring knee to chest) And those are the two steps to lift legs up in Headstand. Headstand is a pose to take slow because our neck is sensitive and we don't want to have an accident. Listen carefully to the strength of your belly. That's why Headstand is not only an awesome inversion but also great for core strength and body awareness.

Twisting Yoga class that leads to a fun arm balance from Side Crow. You may feel like a breakdancer sometime. Whether you manage to do it or not, have some fun trying!

Side Plank Pose or Vasisthasana in Sanskrit is a very simple and straight forward Yoga pose. But it has great strength for the arms and the whole body, especially in the side core and outer hips muscles. Let's flow through side plank variations and have fun shifting your body weight from hands to hands or from hands to feet and vice versa. REMEMBER external rotation in the shoulders to stabilize the shoulder joints. If you can activate the big muscles in upper arms and shoulders, your wrists will not be overloaded.

Wheel Pose is a big backbend Yoga pose that requires strong arms. The arms position could feel weird at first, but it's actually the same joint action of the shoulder joints: Shoulder flexion like in familiar Yoga poses such as Plank, Chaturanga, Down Dog, Up Dog. Whenever you bring your arm to the front of your body, it's shoulder flexion. Imagine: In Plank, the shoulder flexion is approximately 90 degrees. In Down Dog, shoulder flexion is about 180 degrees. In Wheel Pose, shoulder flexion exceeds 180 degrees so it feels awkward because we rarely use our arms like that. But no worry, any skill can be trained!

Eka Pada Koudinyasana 2 in a 80 minute long Yoga class. The cool down and Savasana part is already 20 minutes because I'd like to spend much time cooling down and resting. It's not so exhausting, hahaha. In this class: Hand to big toe, Bird of Paradise, Bounded Half Moon, Flying Lizard Pose, Firefly pose, and EPK 2.

Gentle Neck & Shoulder Release in Mellow Flow for today. Take well rest!

When you do Hand To Big Toe in Side Planks Side Plank - Vasisthasana is hard. But doing Hand To Big Toe all 3 variations (front, side, twist) in Side Plank requires even more focus and balance skill. Can you still externally rotate your shoulder in that situation? If you have a hard time with Hand To Big Toe: Use a strap Just hold your hand under your knee (in front and side variations) or on your knee (in twist variation) If you fall out of balance in Side Plank, try to still control so that you fall out the safest way you can. Then remember how long you were in the pose and next time try to hold a bit longer than that. That's what it means to make progress!

¨Bringing your leg on your shoulder¨ is actually the movement we have been working on hip flexion and hip external rotation. We have been doing this action in poses like Side Angle Pose, Triangle Pose, Bounded Side Angle, Bird Of Paradise, EPK2, Firefly Pose. Now let's do more of this movement in Bandha Konasana, Turtle Pose, Compass Pose and try to keep your leg on your shoulder in Arm Balances like Elephant Trunk Pose and Astavakrasana. In this class, we also do Hand To Big Toe and Bird of Paradise in a variation: with Hip Flexion, which mean you will not stand up straight but you will be bending at your hip and look L-Shaped in these poses. A lot of new poses based on the poses we have known! If you can't put your leg on your shoulder, notice where your leg is now. Our first goal then will be to put your leg higher than your elbow on your arm.