Rhea Yoga & Fitness is live

追加: 2026-06-10

[00:00:00]Exhale. Twist to the right. Your left palm beside the right foot. Right hand back side straight.

[00:00:07]Look back. Wall back to center. Inhale.

[00:00:14]Shoulder more back side. Look up. Exhale to the left side. Twist. Right palm beside the left foot. Left hand back.

[00:00:23]Center. Inhale.

[00:00:26]Shoulder more back. Side up.

[00:00:30]Exhale. Bend forward in the center. Keep moving the palm. Go down. Exhale.

[00:00:37]Center. Inhale. Show the back. Elbow straight. Look up.

[00:00:42]Exhale to the right side.

[00:00:45]Left palm beside the right. Right hand back.

[00:00:49]Back to center. Inhale. Shoulder more back. Side. Look up.

[00:00:54]Exhale to the left side.

[00:01:00]center. Inhale. Shoulder back. Elbow straight. Look up.

[00:01:04]Exhale in the center. Keep moving the palm. Go down. Exhale.

[00:01:12]Center. Inhale. Shoulder back. Elbow straight. Look up.

[00:01:18]Exhale to the right side. Twist and stay. Six.

[00:01:23]5.

[00:01:25]4.

[00:01:27]3 2 one center. Inhale. Shoulder back. Elbow straight. Look up. Exhale to the left side and stay.

[00:01:39]Six 5 4 3 2 one. Center. Inhale. Shoulder back side.

[00:01:53]Look up.

[00:01:55]Exhale in the center. Keep moving the palm band forward and stay for six 5 4 3 2 and one. Now open your legs wide. Foot on the edge of your mat.

[00:02:16]Open your legs wide as wide as you can.

[00:02:22]Send the inhale. Both hands are straight. shoulder more back side. Look up.

[00:02:29]Exhale. Bend forward to the right leg.

[00:02:31]Keep moving the palm to the right side.

[00:02:34]Comfort table. Palm outside the heel. Go down. Exhale.

[00:02:42]Back to center. Inhale. Both hands are straight. Stress the shoulder and exhale to the left side.

[00:02:52]Center. Inhale. Arms up. Press the shoulder up. Exhale. Bend forward in the center or use the block to slide the block. Pull down. Exhale.

[00:03:05]Was center. Inhale.

[00:03:10]Shoulder back side. Look up.

[00:03:14]Exhale to the right side. Keep moving the palm to the right side. Right leg between the palms.

[00:03:23]Back to center. Inhale.

[00:03:25]>> Stretch the shoulder up.

[00:03:29]Exhale to the left side. Both the hands to the left. Keep moving the palm to the left.

[00:03:37]Center. Inhale. Stretch the shoulder.

[00:03:39]Look up. Exhale. Bend forward in the center. Keep moving the palm. Go down.

[00:03:45]Exhale. Move forward. Bend center. Inhale. Both hands up straight.

[00:03:51]Stretch the shoulder. Look up.

[00:03:54]Exhale to the right side. Pan forward.

[00:03:57]Keep moving the palm. Comfortable palm outside the heel for advance.

[00:04:04]Back to center. Inhale. Both hands up straight. Stress the shoulder. Look up.

[00:04:09]Exhale to the left side.

[00:04:14]Center. Inhale. Arms up. Stress the shoulder. Look up. Exhale in the center.

[00:04:20]Keep moving the palm. Go down. and exhale center. Inhale both hands up straight.

[00:04:28]Stretch the shoulder. Look up.

[00:04:31]Exhale to the right side. Bend forward.

[00:04:34]Keep moving the palm. Your right leg between the palms and stay for 6.

[00:04:48]Inhale. Both hands up straight. Shoulder more up. Exhale to the left side.

[00:04:54]Stay. 6 5 4 3 2 one. Center. Inhale. Stretch the shoulder. Look up. Exhale. Bend forward in the center. Keep moving the palm. Go down and stay. 6 5 4 3 2 and one. Stand on the mat.

[00:05:27]Stand on the mat. Take shoulder width gap between the legs.

[00:05:36]Full arm rotation clockwise. One.

[00:05:43]2 3 4 5 and the clock. 1 2 3 4 5. Inhale. Both hands up. Stretch.

[00:06:02]Stretch the shoulder.

[00:06:05]Lock your hands. Exhale. Side bend to the right. Right now, left elbow over your head. Stretch the sides. Look up.

[00:06:16]Back to center. Inhale. Both hands up straight.

[00:06:21]Exhale to the left side.

[00:06:27]Send. Inhale. Arms up. Stretch the shoulder down.

[00:06:32]Exhale to the right.

[00:06:40]Back to center. Inhale. Both hands are straight.

[00:06:44]Exhale. Look to the left.

[00:06:49]Center. Inhale. Arms up. Shoulder up.

[00:06:53]Exhale. Now lock your hands. Side band to right. Elbow straight. Hips and down.

[00:06:59]And hold for six.

[00:07:02]Five. Hold. Four. Hold.

[00:07:05]3 2 one. Center inhale left side. Exhale.

[00:07:11]Hip center.

[00:07:13]6 5 4 3 2 and one. Hip rotation clockwise.

[00:07:27]2 3 4 5 and the clock. 1 2 3 4 and five. Stand with the feet together.

[00:07:46]Inhale. Both hands up straight. Stretch the body. Lift the heel. Shoulder more up.

[00:07:52]Heel higher. Exhale. Drop the heel. Hold your opposite elbow. Lengthen your spine. Back forward. Exhale.

[00:08:05]Center. Inhale. Stretch the body. Lift the heel. Shoulder more up.

[00:08:13]Exhale. Fold your opposite elbow. The spine. Back forward. Come down. Exhale.

[00:08:23]Center. Inhale.

[00:08:25]Stress the body. Lift the heel. Shoulder more up. Heel high.

[00:08:31]Exhale. Drop the heel. Hold your opposite elbow. Lengthen your spine.

[00:08:35]Bend forward. And hold here for six.

[00:08:40]Elbow down stretch. Five.

[00:08:43]4 3 2 and one. Now place your foot on the edge of your mat. No gap between the legs.

[00:08:56]Send the knee. Both hands up straight.

[00:08:59]Shoulder move back side behind the ears.

[00:09:01]Look 45° up. Exhale. Your palms on the lower back.

[00:09:08]Elbow more close. Roll the shoulder.

[00:09:11]Back. Look up at the back side. Rip cage more out to the ceiling.

[00:09:21]Back to center.

[00:09:24]shoulder movement side behind the ears and exhale. Now both the legs knee bent up to the floor.

[00:09:33]Open your arms wide shoulder level palm on the mat. Comfortable. Take your head more down.

[00:09:41]Feeling the stretch in the inner thigh down. Exhale back to center. Inhale.

[00:09:53]Both hands up straight. Shoulder more back side. Look up.

[00:09:58]Exhale. Your palms on the lower back.

[00:10:00]Roll the shoulder. Elbow more close.

[00:10:04]Finger outside. Thumb inside. Drift.

[00:10:08]Yes. Look up for the back side. Bend back.

[00:10:13]Back to center. Inhale.

[00:10:16]Shoulder. More back side. Look up.

[00:10:20]Exhale. Bend the knees. Thigh par. Open your arms. Shoulder level.

[00:10:26]Take your head more down. Go down.

[00:10:28]Exhale.

[00:10:32]Center. Inhale.

[00:10:35]Both hands up straight. Shoulder back.

[00:10:38]Elbow straight. Look up.

[00:10:41]Exhale. Palms on the lower back. Roll the shoulder. Finger outside. Thumb inside. This elbow more close to each other. More back bend.

[00:10:57]Back to center. Inhale.

[00:11:01]Shoulder more back side. Look up.

[00:11:04]Exhale. Both the leg knee band thigh par. Open your arm. Shoulder level. Take your head more down. Go down. And hold here for six.

[00:11:15]Five.

[00:11:17]4 3 2 and one. Center. Inhale. Both hands up straight. Shoulder more back side. Look up.

[00:11:29]Exhale. Palms on the lower back. Slide your hands. Bend back. Bend the knees.

[00:11:34]Rib cage more up. More back bend. And hold here for five 4 3 2 one. Center. Inhale.

[00:11:47]Shoulder more back side. Look up.

[00:11:51]Exhale. Bend the knees. Thigh par.

[00:11:55]Now take your both the palms inside like this.

[00:12:02]Look inside. Finger pointing outside.

[00:12:05]Hold forward. Back in. 6 4 5 4 3 2 and one. Relax. Few breath. Child's pose.

[00:12:48]Now stand on the mat. Take three ft gap between the legs. One, two, three, four.

[00:12:56]Both the foot facing forward. Center.

[00:12:59]Inhale. Both hearts up straight. Stretch the shoulder. Look up.

[00:13:05]Exhale with the left hand. Catch the right ankle.

[00:13:10]comfortable. You can use the block. Your elbow on the block. Left hand gets the right ankle. Right hand is feel the stretch in the hamstring.

[00:13:20]Look up to the ceiling.

[00:13:27]Inhale your both the palms on the floor.

[00:13:30]Chin up.

[00:13:32]Look forward. Exhale. Your right foot 45° out. Bend the right knee. Straighten the left leg. Keep moving the palm forward. Elbow straight.

[00:13:45]Exhale.

[00:13:47]Look on the stand on the mat. Leg straight. Center.

[00:13:57]Inhale.

[00:14:02]Exhale to left side. Drop the right elbow on the block. You can also increase the height of the block.

[00:14:11]Right hand gets the left ankle. Your left hand does p the center. Inhale. Chin up.

[00:14:25]Exhale. Left foot 45° out. Bend the left knee. Straighten the right leg. Keep moving the palm forward. Take your head more down. Go down. Exhale.

[00:14:36]Look on the back >> again. Stand on the mat. Center. Inhale.

[00:14:45]Stretch the shoulder. Look up. Both hands up straight. Prayer. Both the hands up.

[00:14:53]Exhale to the right side. Left elbow on the block. Left hand catch the right ankle.

[00:15:01]While your left hand is up.

[00:15:05]Palm in the center. Inhale. Chin up.

[00:15:10]Comfortable. Look up to the ceiling.

[00:15:14]Exhale. Right leg knee bend. Straighten the left.

[00:15:19]Now keep moving the palm forward.

[00:15:22]Go down. Exhale.

[00:15:25]Move forward. Bend.

[00:15:30]Stand on the mat. Center. Inhale.

[00:15:33]Stretch the shoulder. Look up.

[00:15:36]Exhale to left side. Right hand cast.

[00:15:39]Left hand cast the right ankle. Your right hand is up.

[00:15:50]Palm in the center.

[00:15:53]Inhale. Chin up. Exhale. Left leg. Knee bend. Straighten the right toe. Pointed.

[00:16:01]Comfortable. Hands move forward. Go down. Exhale.

[00:16:09]Center. Inhale. One more time. Both hands up straight.

[00:16:14]Exhale to the right side.

[00:16:17]Left hand catch the right ankle or use the block under the elbow.

[00:16:23]Left hand up. Stay for six.

[00:16:26]Hold.

[00:16:28]Five.

[00:16:30]Four.

[00:16:32]3 2 one. Palm in the center. Inhale. Chin up.

[00:16:41]Exhale. Left leg knee band. Sorry, right leg knee band. Straighten the left right leg. Keep moving the palm.

[00:16:49]Go down. Exhale. Stay here for six.

[00:16:53]Hold.

[00:16:54]5 4 3 2 and one. Again stand on the mat. Stretch the shoulder. Look up. Both the hands up. Center. Inhale.

[00:17:09]Exhale to the left side. Right hand kiss the left ankle. Left uh right hand is up.

[00:17:19]Right hand is up. Stay. Six.

[00:17:23]5 4 3 2 one. Palm in the center. [clears throat] Inhale. Chin up. Exhale. Left leg knee band.

[00:17:37]Straighten [clears throat] the right.

[00:17:38]Keep moving the bal band forward and stay. Six.

[00:17:45]5 4 3 2 and one. Relax. Butterfly position. Few breath.

[00:18:13]Now come in the parvatasana. Exhale.

[00:18:16]Take your chest inside.

[00:18:25]Inhale. Bring the right leg forward between the palms and place the back knee on the floor.

[00:18:34]front bend both the hands up. Join the palms comfortable hips forward down. Inhale.

[00:18:48]Exhale. Drop the right elbow on the back. Your left hand is up or use the block.

[00:18:56]Left hand is up.

[00:19:06]Inhale your both the palms on the mat.

[00:19:08]Look up and exhale. Take your hip back side.

[00:19:16]Front leg straight. Toe pointed out.

[00:19:19]Your right leg between the palms. Option one. Comfortable. Your head and the knees. More comfortable. Open your arms wide. Shoulder level. Take your heart down. Feel the stretch in the hamstring.

[00:19:38]Exhale.

[00:19:40]Now, heel up and down.

[00:19:46]Inhale. Bring the left leg forward. Your right knee on the block.

[00:19:52]Both the hands up.

[00:19:56]Join the palms. forward. Trying to inhale.

[00:20:05]Exhale. Use the block and the elbow or without support. Your left hand on the block. Right hand is up.

[00:20:14]Look up to the ceiling.

[00:20:26]Inhale. Both the palms on the mat. Look up.

[00:20:33]Exhale out. Split back forward. Front leg straight to comfortable. Head on the knee. And option to open around shoulder level.

[00:20:45]Go down. Exhale.

[00:20:50]Exhale. for heel up and out.

[00:21:00]Inhale.

[00:21:02]Bring the right leg forward. Left knee on the block.

[00:21:07]Both the hands up.

[00:21:12]Join the palms. Hip forward. Thigh more down. Inhale. Front leg.

[00:21:20]Exhale. Your right elbow on the block, hips the block and your elbow. If not able to put the just palm the block your left hand is up.

[00:21:31]Your right palm.

[00:21:35]Inhale both the palms on the back. Look up and exhale. Front leg straight to pointed your right leg between the palms. Option one the knee comfort table open shoulder.

[00:21:59]Exhale for the back. Feel up and down.

[00:22:07]Inhale. Bring the left leg forward.

[00:22:09]Right knee on the block.

[00:22:12]Join the palms. Hip forward. Five more round. Inhale.

[00:22:23]Exhale your left palm on the mat by your right hand is up open and arms to your left side.

[00:22:35]Inhale both the palms of the right leg up.

[00:22:42]Exhale. Bend forward. Front leg straight to curve your table. Open around should exhale.

[00:22:56]Exhale.

[00:22:57]Keep up and down.

[00:23:02]Now from here inhale lift the right leg up. Point the toe up to the ceiling.

[00:23:08]Lift it as high as you can.

[00:23:12]Take your chest more inside.

[00:23:18]Inhale. Bring the right leg forward.

[00:23:21]Come into the diesel pose. Back leg straight.

[00:23:27]Take your right leg nicely between knee and ankle in the line. I just bring it forward and place your right palm right knee. Left hand on the ankle. Keep your body straight. Look forward. Inhale.

[00:23:49]And exhale. Twist to the left side. Use one block in front of the right foot.

[00:23:56]Place your right elbow on the block.

[00:23:57]Your left hand is up. Open your arms to the left.

[00:24:06]Center. Inhale. Again, right hand, right knee, left hand, left foot.

[00:24:14]Exhale, back forward. Keep moving the palms forward. Drop the elbow.

[00:24:22]Go down and look.

[00:24:29]Exhale.

[00:24:33]Heel up and down.

[00:24:37]Inhale. Lift the left leg up as high as you can. Point your toe up to the ceiling.

[00:24:44]Chest side. Six.

[00:24:48]4.

[00:24:52]Now bring the left leg forwards. Back leg straight.

[00:24:59]Again, right knee and the ankle in same line.

[00:25:04]Place your left hand on the left knee, right hand on the ankle. Look forward.

[00:25:09]Inhale.

[00:25:11]Feel the stretch in the inner thigh and the outer hip.

[00:25:17]Now twist to the right side. Place one block in front of the left foot. Left elbow on the block and right hand is up.

[00:25:27]Feel the stretch in the counter.

[00:25:30]Again center inhale body center.

[00:25:38]Exhale bend forward or drop the elbow to the back. Can your head fold down if comfortable forward elbow straight.

[00:25:52]Exhale up and down.

[00:26:00]Inhale. Lift the right leg up. Point your toe up to the ceiling. Stay here for six. Just more inside.

[00:26:08]Five 4 3 2 and one. Bring the right leg forward.

[00:26:16]Peose.

[00:26:18]Back leg straight. Front leg. Knee and the ankle in same line.

[00:26:26]Exhale. Twist to the left or use the block.

[00:26:31]Your right elbow on the block. Left hand is up and hold here for six 5 4 3 2 and one. Center. Inhale. Body center.

[00:26:51]Exhale. Bend forward. Keep moving the palm forward. Elbow straight. Adjust elbow on the mat. Take your head more down. Stay here.

[00:27:00]Two and one. Exhale. Paratasana.

[00:27:06]Heel up and down.

[00:27:10]Inhale. Lift the left leg up. Point your toe up to the ceiling. Take your chest more inside. And stay for six.

[00:27:19]5 4 3 2 one. Bring the left leg forward.

[00:27:30]Front leg. Knee and the ankle in a line.

[00:27:32]Left hand on the knee. Right hand on the ankle. Look forward. Inhale.

[00:27:40]Exhale to right side. Twist. Left elbow outside the right left foot. Right hand is up or use the block under the elbow.

[00:27:51]Stay for six.

[00:27:54]5 4 3 2 and one. Center. Inhale.

[00:28:05]Exhale. Bend forward. Keep moving the palm. Go down. Exhale. Stay. Six.

[00:28:13]5.

[00:28:15]4 3 2 and one. Exhale. Parvadasana. Heel up and down.

[00:28:30]Relax. Few breath. Child's pose.

[00:28:45]Now bring the chair any chair more stretches to open up your tight hips.

[00:29:03]Go on your knees.

[00:29:17]Your left leg. Start with the left leg.

[00:29:18]Your left leg up on the chair.

[00:29:24]Again, the pose we are doing on the mat.

[00:29:27]The same pose we have to do with the chair. Okay? But try to keep your knee and the ankle in a safe. Be aware of the ankle.

[00:29:38]So you can hold the edge of the chair.

[00:29:42]Take your right knee more back side of just center and exhale. Now twist to the right. Two options. Take your left elbow outside the right foot. Join the palms.

[00:30:00]If comfortable, then open your arms.

[00:30:04]If you're opening your arms, you can use one block. And you can increase the height.

[00:30:11]Your left palm the block. Right hand is up like this again. Send.

[00:30:22]Exhale. Bend forward. Keep moving the block. Go down.

[00:30:28]Feel the stretch in the outer hip.

[00:30:33]Relax.

[00:30:37]Punch your back gently to the Now bring the right leg up on the chest.

[00:30:55]Again, knee and back ankles in same line.

[00:31:01]Palms on the edge.

[00:31:04]Then bring in here.

[00:31:07]Exhale. Twist to the left side. Open your mouth. So one more back to center. Inhale.

[00:31:26]Exhale. Bend forward. Keep moving your bum. Go down.

[00:31:31]If you're comfortable that you can touch your head in the chair and also feel the stretch in the right arm and relax your back gently to the hold for six 5 4 3 Two and one. Center. Inhale. Bring the left leg up on the chair.

[00:32:10]Palms on the edge.

[00:32:15]Right knee on the mat. Three.

[00:32:19]Exhale to the right side. Twist or use the block under the palm or join the palms. Stay. Six.

[00:32:27]Five.