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Video tags
Subtitles
Russian
00:00:00
hi hi you're watching VR bikini yoga I'm00:00:03
your host Chelsea and today's class is00:00:06
flow with style we're gonna move00:00:09
gracefully everything's gonna kind of00:00:10
feel like a dance here you're welcome to00:00:13
flow along with us okay so we're going00:00:15
to start in a comfortable seated00:00:16
position take your hands onto your knees00:00:19
and just bring your chest forward and00:00:21
make some circles here00:00:24
kind of lubricating all of our joints00:00:26
you can let your head kind of go for the00:00:28
ride and move around your neck and we'll00:00:30
switch directions00:00:33
warming up00:00:37
and then just keep yourself nice and00:00:39
Tall just bring your chest forward and00:00:40
gaze up00:00:42
and then just round your back and gaze00:00:44
down kind of about your navel your belly00:00:45
button so you bring your chest forward00:00:48
and round your back and then we're just00:00:51
gonna plant our hands and come to all00:00:52
fours and just shake out your tailbone00:00:55
here and we're gonna keep going with00:00:57
those circles so bring your hips in a00:00:59
circle in One Direction it feels really00:01:02
good if you let your shoulders come all00:01:04
the way kind of towards your fingertips00:01:06
so you're stretching out your wrists and00:01:08
you can let your hips come all the way00:01:10
back to your feet00:01:12
and other direction00:01:17
inhaling and exhaling00:01:20
and then come to that nice flat back00:01:22
just drop your belly and gaze up as you00:01:24
inhale and then as you round your back00:01:26
press all the way back to a child's pose00:01:28
so you're going to flow forward drop00:01:30
your belly gaze up as you inhale round00:01:33
your back press all the way back to a00:01:35
child's pose as you exhale one more time00:01:37
like that coming forward dropping your00:01:38
belly00:01:39
rounding your back pressing all the way00:01:41
back to a child's pose and just shake00:01:43
your hips a little bit in your child's00:01:45
pose and we'll come back up to all fours00:01:49
tuck your toes lift your hips up and00:01:52
back to downward facing dog bend your00:01:54
right knee straight and behind the left00:01:56
then bend the left knee straighten00:01:58
behind the right so you're walking out00:01:59
your dog00:02:01
and then we're going to come high up on00:02:02
our toes shift your weight forward so00:02:04
you're in a plank position and just drop00:02:06
your hips and bees up00:02:08
and then as if you had a belt on and I00:02:10
was pulling on your belt loop just lift00:02:12
your hips all the way up and back to00:02:13
downward facing dog so it's high up on00:02:16
your toes shift your weight forward drop00:02:17
your hips gaze up00:02:19
beautiful then all the way up and back00:02:22
to downward facing dog one more time00:02:24
like that high up on your toes shift00:02:26
your weight forward gaze up00:02:28
all the way up and back to downward00:02:30
facing dog and then just walk your hands00:02:34
all the way back to your feet grabbing00:02:36
onto opposite arms so you're just00:02:39
hanging out here just sway side to side00:02:41
releasing from your lower back00:02:44
and then we'll let our hands come down00:02:46
and roll up vertebrae by vertebrae00:02:48
stacking each one on top of each other00:02:50
coming all the way up we'll inhale our00:02:53
arms up00:02:54
exhale bring your hands to Heart Center00:02:56
inhale your arms up00:02:58
exhale hands to Heart Center one more00:03:01
time inhale up00:03:03
hands to Heart Center and take your00:03:05
hands onto your hips and just move your00:03:06
hips in that Circle00:03:09
and other way00:03:13
all right how are you feeling you ready00:03:14
to flow we'll do one big arm Circle back00:03:17
reach all the way up and back back back00:03:18
back and then this time we'll reach up00:03:21
and we'll Swan Dive so let your arms00:03:23
come widely with your lead with your00:03:25
chin coming all the way down take your00:03:28
hands to the front of your leg lift up00:03:29
with a flat back00:03:31
and then bend your knees so much you can00:03:33
plant Your Hands Walk yourself out to a00:03:36
downward facing dog nice everyone find00:03:39
your downward facing dog we're going to00:03:41
come high up on your toes shift your00:03:43
weight forward so you're in a plank00:03:44
position come halfway down by bending00:03:47
your elbows close to your body then roll00:03:49
over to the tops of your feet inhale00:03:51
lift your chest00:03:52
exhale roll back over your toes come all00:03:55
the way up and back to downward facing00:03:57
dog00:03:58
nice big inhale00:04:00
side out00:04:02
nice okay right leg goes high for a00:04:06
three-legged dog really press that right00:04:08
foot back behind you and then you're00:04:10
going to bring your right knee towards00:04:11
your nose look forward round forward00:04:13
step the right foot up next to the right00:04:16
thumb if it doesn't get there just move00:04:17
it forward00:04:19
drop the back knee down untuck the back00:04:22
toes inhale your arms up00:04:24
Big Arm Circle back00:04:27
reaching back up inhale00:04:30
and then bring your hands down to frame00:04:32
the right foot tuck the nose of the back00:04:35
foot lift the back knee inhale your arms00:04:38
up if you're an expressive pose Big Arm00:04:41
Circle back00:04:44
nice okay so we're gonna come into00:04:47
Warrior Two so spin that back heel down00:04:49
open your arms up so you're opening your00:04:52
chest and everything up to the side00:04:54
towards Miriam nice beautiful and then00:04:57
give me a nice Bend into the front knee00:05:00
so beautiful00:05:02
gazing forward over that front hand turn00:05:05
that front Palm up the right palm up00:05:07
we're coming to a reverse Warrior00:05:10
beautiful00:05:13
hanging out there back to Warrior two00:05:16
and then bend the right forearm place it00:05:19
on your right thigh left arm comes up00:05:21
and over extended side angle00:05:23
okay so we're gonna move between these00:05:26
moves as if it's a dance so take your00:05:29
left hand all the way back to reverse00:05:30
Warrior keep your legs in your Warrior00:05:33
two legs and then coming back to00:05:35
Extended side angle00:05:37
two more times like that coming all the00:05:39
way back reverse Warrior00:05:40
back to Extended side angle one more00:05:44
time reverse Warrior00:05:46
back to Extended side angle and then00:05:49
windmill your hands down to frame the00:05:51
right foot step the right foot back to00:05:53
meet the left lower halfway down inhale00:05:56
up no Cobra all the way up and back to00:05:59
downward facing dog how are you doing00:06:01
feeling good00:06:03
nice big inhale exhale side out00:06:08
all right left leg goes high for00:06:10
three-legged dog left knee nose look00:06:12
forward round forward step the left foot00:06:15
up next to the left thumb lower the back00:06:18
knee down untuck the back toes inhale00:06:20
your arms up nice big shoulder roll all00:06:23
the way back00:06:24
lifting back up00:06:27
beautiful and then bring your hands down00:06:29
to frame the left foot so pretty tuck00:06:32
the toes the back foot lift the back00:06:34
knee inhale your arms back up if you00:06:37
want to do another Circle you can it00:06:38
feels so good for our shoulders00:06:40
inhale up okay so this is when we open00:06:43
up to that Warrior too so send that back00:06:46
heel back open up your arms00:06:48
beautiful so nice and then turn that00:06:51
front toes so it's facing forward00:06:53
beautiful really nice and you're bending00:06:55
into this front knee00:06:57
so gorgeous holding here for a breath00:07:00
beautiful beautiful00:07:03
and then we'll flip that left hand up to00:07:05
face up come to reverse Warrior00:07:08
keep the bend in that front knee so00:07:10
you're in Warrior two legs00:07:13
coming back through Warrior Two bend the00:07:16
left forearm place it on the left thigh00:07:18
right arm goes High extended side angle00:07:22
okay you ready to flow between these00:07:24
movements so it's again like a dance00:07:26
we're windmilling our hands back to00:07:28
reverse Warrior00:07:30
then coming back through extended side00:07:33
angle using your breath as you move00:07:35
between these two moves of course we're00:07:37
working into our legs that are staying00:07:40
in those Warrior Two Legs let's do two00:07:42
more like this00:07:44
thank you00:07:46
and last one coming back through to00:07:49
Extended side angle and then we're just00:07:52
going to Windmill our hands down to00:07:53
frame the left foot spinning on the toes00:07:55
of the back foot step the left foot back00:07:58
in line with the right and then we're00:07:59
going through our Vinyasa bending our00:08:01
elbows close to our body lifting up as00:08:03
we inhale exhale coming back to downward00:08:06
facing dog00:08:07
and then we'll just drop Our Knees Down00:08:10
come all the way up onto our knees and00:08:13
we'll end our class as we begin so just00:08:15
coming into a nice seated position here00:08:19
we'll inhale our arms all the way up00:08:23
exhale bring them into Heart Center two00:08:25
more times like that00:08:28
exhale00:08:29
hands Center last one00:08:32
exhale to hands to Heart Center Namaste00:08:35
thank you for practicing with us today00:08:38
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