1 00:00:00,060 --> 00:00:01,800 what's up everyone welcome to yoga with 2 00:00:01,800 --> 00:00:04,200 Adriene I'm Adriene it's really chilly 3 00:00:04,200 --> 00:00:06,779 here in Austin Texas so chances are it's 4 00:00:06,779 --> 00:00:08,280 chilly in other places too if it's this 5 00:00:08,280 --> 00:00:10,349 cold in Texas and it's really hard to 6 00:00:10,349 --> 00:00:11,820 get on the mat when it's really cold all 7 00:00:11,820 --> 00:00:14,309 we want to do is eat and watch TV or 8 00:00:14,309 --> 00:00:15,809 read books and that's all great but we 9 00:00:15,809 --> 00:00:17,490 want to keep moving to stay in shape 10 00:00:17,490 --> 00:00:19,470 keep the juices flowing great for 11 00:00:19,470 --> 00:00:20,939 circulation etc so we thought we'd do 12 00:00:20,939 --> 00:00:23,100 something really special for you this 13 00:00:23,100 --> 00:00:24,750 week we want to share a class from our 14 00:00:24,750 --> 00:00:27,269 empower series empower is a great big 15 00:00:27,269 --> 00:00:29,220 package of yoga that we sell and find 16 00:00:29,220 --> 00:00:31,019 what feels good calm and it is my 17 00:00:31,019 --> 00:00:33,210 version of power yoga this is a big 18 00:00:33,210 --> 00:00:34,770 request that we got so we made this 19 00:00:34,770 --> 00:00:37,230 Power Yoga package called empower and we 20 00:00:37,230 --> 00:00:38,730 want to share an entire class with you 21 00:00:38,730 --> 00:00:40,620 for free today here on YouTube which 22 00:00:40,620 --> 00:00:43,020 will help hopefully help you to get on 23 00:00:43,020 --> 00:00:44,879 your mat and stay moving during these 24 00:00:44,879 --> 00:00:48,690 cold wintery months so it's sunny it's 25 00:00:48,690 --> 00:00:50,460 sweaty it's fierce hop on the mat and 26 00:00:50,460 --> 00:00:53,870 get ready for heart 27 00:01:01,420 --> 00:01:06,970 welcome my friends today we're going to 28 00:01:06,970 --> 00:01:09,370 start in a seated position drawing the 29 00:01:09,370 --> 00:01:11,950 left heel in and then the right ankle to 30 00:01:11,950 --> 00:01:15,369 follow we'll reach the fingertips 31 00:01:15,369 --> 00:01:16,590 forward 32 00:01:16,590 --> 00:01:18,850 breathe in to the outer edge of that 33 00:01:18,850 --> 00:01:22,330 right hip so rather than having the 34 00:01:22,330 --> 00:01:24,310 ankles crossed here we have one foot in 35 00:01:24,310 --> 00:01:25,500 front of the other 36 00:01:25,500 --> 00:01:27,759 you can relax the weight of the head 37 00:01:27,759 --> 00:01:30,430 over you can come onto the forearms you 38 00:01:30,430 --> 00:01:32,680 could sway a little side to side as we 39 00:01:32,680 --> 00:01:35,130 begin to check in with the breath and 40 00:01:35,130 --> 00:01:39,729 tune in to the body close your eyes 41 00:01:39,729 --> 00:01:42,670 relax your jaw forehead might come all 42 00:01:42,670 --> 00:01:45,910 the way down to the mat here breathe 43 00:01:45,910 --> 00:01:49,390 deep press into your sit bones and 44 00:01:49,390 --> 00:01:51,810 slowly begin to roll it up 45 00:01:51,810 --> 00:01:54,580 great we'll switch the legs right heel 46 00:01:54,580 --> 00:01:58,119 in left leg follows and the same thing 47 00:01:58,119 --> 00:02:01,090 we gently walk the fingertips out check 48 00:02:01,090 --> 00:02:03,280 in on the other side maybe you stay 49 00:02:03,280 --> 00:02:04,259 lifted 50 00:02:04,259 --> 00:02:06,790 maybe you begin to relax the weight of 51 00:02:06,790 --> 00:02:08,860 the head over coming onto the forearms 52 00:02:08,860 --> 00:02:11,320 even drawing the forehead to the earth 53 00:02:11,320 --> 00:02:15,660 as you sway a little side to side 54 00:02:15,660 --> 00:02:18,810 deepening the breath 55 00:02:19,150 --> 00:02:22,140 checking in 56 00:02:26,020 --> 00:02:29,230 let go of the day thus far let go of the 57 00:02:29,230 --> 00:02:33,460 to-do list ahead slowly we'll walk it 58 00:02:33,460 --> 00:02:37,210 back to Center take a deep breath in as 59 00:02:37,210 --> 00:02:38,770 you draw the palms together at the heart 60 00:02:38,770 --> 00:02:41,820 and loop the shoulders 61 00:02:44,020 --> 00:02:46,450 take a moment to set an intention for 62 00:02:46,450 --> 00:02:53,380 your practice today repeat your 63 00:02:53,380 --> 00:02:55,270 intention to yourself honoring the power 64 00:02:55,270 --> 00:03:00,520 of word the power of thoughts and then 65 00:03:00,520 --> 00:03:03,160 we'll consider it already done as we 66 00:03:03,160 --> 00:03:05,480 take a nice deep breath in 67 00:03:05,480 --> 00:03:12,800 and a long smooth exhale out send the 68 00:03:12,800 --> 00:03:16,670 fingertips forward press into the tops 69 00:03:16,670 --> 00:03:18,230 of the feet as you come into tabletop 70 00:03:18,230 --> 00:03:22,670 position knees underneath the hips 71 00:03:22,670 --> 00:03:26,330 wrists underneath the shoulders stand 72 00:03:26,330 --> 00:03:29,480 through the crown of the head then we'll 73 00:03:29,480 --> 00:03:32,390 drop the belly inhale heart radiates 74 00:03:32,390 --> 00:03:36,980 forward exhale curl the tail under arch 75 00:03:36,980 --> 00:03:38,349 the back 76 00:03:38,349 --> 00:03:43,670 inhale crawling up and down the spine we 77 00:03:43,670 --> 00:03:45,650 check in with a little spinal flex here 78 00:03:45,650 --> 00:03:51,049 in cat-cow move with your breath go 79 00:03:51,049 --> 00:03:53,500 inward 80 00:03:55,159 --> 00:03:57,959 now walk your palms forward curl your 81 00:03:57,959 --> 00:03:59,459 toes under and send it up to downward 82 00:03:59,459 --> 00:04:05,129 facing dog peddle the legs stretch the 83 00:04:05,129 --> 00:04:10,879 soles of the feet wake up the side body 84 00:04:14,450 --> 00:04:17,238 get the lower ribcage together and shake 85 00:04:17,238 --> 00:04:20,209 the head a little yes and no then we'll 86 00:04:20,209 --> 00:04:22,070 Bend the knees generously and hop the 87 00:04:22,070 --> 00:04:23,750 feet up towards the front edge of your 88 00:04:23,750 --> 00:04:29,480 mat forward fold grab the elbows Rock a 89 00:04:29,480 --> 00:04:35,870 little side to side take a deep breath 90 00:04:35,870 --> 00:04:39,100 in and on an exhale release the hands 91 00:04:39,100 --> 00:04:44,330 inhale halfway lift and exhale slide it 92 00:04:44,330 --> 00:04:48,159 down working out the kinks 93 00:04:49,420 --> 00:04:52,330 tuck your chin into your chest inhale 94 00:04:52,330 --> 00:04:57,150 roll it all the way up to standing 95 00:04:57,150 --> 00:05:01,720 sweet open the palms find extension 96 00:05:01,720 --> 00:05:04,480 through the crown as you press through 97 00:05:04,480 --> 00:05:07,620 all four corners of the feet 98 00:05:10,160 --> 00:05:15,020 inhale reach the fingertips up overhead 99 00:05:15,430 --> 00:05:20,820 on your exhale diving forward soft knees 100 00:05:20,820 --> 00:05:24,960 inhale flat back position exhale bow 101 00:05:24,960 --> 00:05:28,060 inhale reach it all the way back up full 102 00:05:28,060 --> 00:05:31,870 breath exhale hands to heart again we 103 00:05:31,870 --> 00:05:35,500 inhale reach it up take up space exhale 104 00:05:35,500 --> 00:05:39,880 forward fold inhale halfway lift long 105 00:05:39,880 --> 00:05:43,810 beautiful neck exhale bow inhale reach 106 00:05:43,810 --> 00:05:49,120 it up exhale to the heart again inhale 107 00:05:49,120 --> 00:05:51,160 getting the juices flowing as we reach 108 00:05:51,160 --> 00:05:57,720 up exhale fold inhale flat back exhale 109 00:05:57,720 --> 00:05:59,729 soften and bow 110 00:05:59,729 --> 00:06:03,550 great step the right foot back come to a 111 00:06:03,550 --> 00:06:07,470 runner's lunge breathe in and out and 112 00:06:07,470 --> 00:06:11,010 plant the palms step it back to plank 113 00:06:11,010 --> 00:06:14,770 chaturanga to updog 114 00:06:14,770 --> 00:06:20,380 exhale downward-facing dog step the 115 00:06:20,380 --> 00:06:22,030 right foot up check in with runners 116 00:06:22,030 --> 00:06:24,330 lunge 117 00:06:24,830 --> 00:06:27,919 breathe in and out and we'll rock that 118 00:06:27,919 --> 00:06:29,470 back foot up to meet the front forward 119 00:06:29,470 --> 00:06:35,629 fold inhale halfway lift exhale slide it 120 00:06:35,629 --> 00:06:38,740 down inhale reach it all the way up and 121 00:06:38,740 --> 00:06:44,389 exhale hands to heart take a deep breath 122 00:06:44,389 --> 00:06:46,460 in through the nose and exhale out 123 00:06:46,460 --> 00:06:48,340 through the mouth 124 00:06:48,340 --> 00:06:52,449 soft knees inhale we reach it up again 125 00:06:52,449 --> 00:06:56,810 exhale dive forward inhale flat back 126 00:06:56,810 --> 00:07:01,039 exhale bow fingertips come to the mat 127 00:07:01,039 --> 00:07:04,280 and we bend the knees generously 128 00:07:04,280 --> 00:07:06,169 bringing the belly to the tops of the 129 00:07:06,169 --> 00:07:07,759 thighs as you inhale reach the 130 00:07:07,759 --> 00:07:10,280 fingertips forward up and back come into 131 00:07:10,280 --> 00:07:13,879 utkatasana chair pose sit bones hover 132 00:07:13,879 --> 00:07:17,210 over the heels we lengthen through the 133 00:07:17,210 --> 00:07:20,569 crown of the head breathe deep in this 134 00:07:20,569 --> 00:07:22,569 fierce pose 135 00:07:22,569 --> 00:07:26,810 hug the inner thighs together inhale 136 00:07:26,810 --> 00:07:29,000 straighten the legs slight backbend here 137 00:07:29,000 --> 00:07:31,099 if it feels good and exhale diving 138 00:07:31,099 --> 00:07:36,430 forward inhale halfway lift exhale bow 139 00:07:36,430 --> 00:07:39,110 step or hop the feet back to plank and 140 00:07:39,110 --> 00:07:42,020 give it a rock checking in with the body 141 00:07:42,020 --> 00:07:44,810 today then when you're ready we'll 142 00:07:44,810 --> 00:07:46,669 slowly lower down chaturanga or 143 00:07:46,669 --> 00:07:49,130 chaturanga practice lowering the belly 144 00:07:49,130 --> 00:07:50,990 all the way to the earth and lifting up 145 00:07:50,990 --> 00:07:53,810 to Cobra we're checking in with up dog 146 00:07:53,810 --> 00:07:55,750 so we always have options here 147 00:07:55,750 --> 00:07:58,539 mix and match choose your own adventure 148 00:07:58,539 --> 00:08:01,460 and we'll send it back up and into 149 00:08:01,460 --> 00:08:03,520 downward facing dog 150 00:08:03,520 --> 00:08:06,949 lift the right leg up stack the right 151 00:08:06,949 --> 00:08:08,810 hip over the left and begin to draw 152 00:08:08,810 --> 00:08:12,129 circles with the right knee consider 153 00:08:12,129 --> 00:08:14,479 carving a line with your right knee as 154 00:08:14,479 --> 00:08:16,219 you anchor down through the left heel 155 00:08:16,219 --> 00:08:23,300 and reverse your circle breathe and step 156 00:08:23,300 --> 00:08:25,009 the right foot all the way up pivot on 157 00:08:25,009 --> 00:08:27,050 the back leg and inhale reach up warrior 158 00:08:27,050 --> 00:08:30,560 one exhale release step the right foot 159 00:08:30,560 --> 00:08:33,919 back come into your plank and vinyasa 160 00:08:33,919 --> 00:08:36,309 again choose your own adventure here 161 00:08:36,309 --> 00:08:37,909 strengthening happy 162 00:08:37,909 --> 00:08:42,679 soft and easy we'll come to downward dog 163 00:08:42,679 --> 00:08:45,110 and lift the left leg up same thing here 164 00:08:45,110 --> 00:08:46,880 as we draw circles with the left knee 165 00:08:46,880 --> 00:08:49,610 consider carving a line through space as 166 00:08:49,610 --> 00:08:52,270 you anchor through the right heel and 167 00:08:52,270 --> 00:08:57,050 reverse your circle great step that left 168 00:08:57,050 --> 00:08:59,270 foot up all the way into your lunge 169 00:08:59,270 --> 00:09:02,300 pivot on the back foot inhale rise up 170 00:09:02,300 --> 00:09:06,430 warrior one and exhale release awesome 171 00:09:06,430 --> 00:09:08,540 rock the back foot up to meet the front 172 00:09:08,540 --> 00:09:14,360 forward fold inhale halfway lift exhale 173 00:09:14,360 --> 00:09:18,200 release and bow great bending the knees 174 00:09:18,200 --> 00:09:22,540 once again we come into our fierce pose 175 00:09:22,540 --> 00:09:25,670 nice and low sit bones hover over the 176 00:09:25,670 --> 00:09:30,590 heels we spread the fingertips press 177 00:09:30,590 --> 00:09:35,050 into all four corners of the feet inhale 178 00:09:35,050 --> 00:09:39,070 exhale straighten the legs reach it up 179 00:09:39,070 --> 00:09:43,910 palms together at your heart deep breath 180 00:09:43,910 --> 00:09:49,100 in and out great my friends now we'll 181 00:09:49,100 --> 00:09:50,690 come to the center of the mat for our 182 00:09:50,690 --> 00:09:53,420 heart pumping sequence bring the hands 183 00:09:53,420 --> 00:09:55,070 to the waistline take a deep breath in 184 00:09:55,070 --> 00:09:57,820 exhale bend the knees generously and 185 00:09:57,820 --> 00:10:00,110 we'll step the right out for a squat 186 00:10:00,110 --> 00:10:02,600 then bring the feet together and to the 187 00:10:02,600 --> 00:10:07,040 left and so on move nice and slow a nice 188 00:10:07,040 --> 00:10:09,650 steady pace here so you can stay easy 189 00:10:09,650 --> 00:10:11,990 with the breath and tall through the 190 00:10:11,990 --> 00:10:15,800 spine working the lower body here today 191 00:10:15,800 --> 00:10:18,260 keep the head over the heart the heart 192 00:10:18,260 --> 00:10:24,070 over the pelvis heart stays lifted here 193 00:10:24,070 --> 00:10:27,580 and we release great now step the feet 194 00:10:27,580 --> 00:10:30,900 wide and we move into jumping jacks 195 00:10:30,900 --> 00:10:34,990 getting the blood flowing the heart 196 00:10:34,990 --> 00:10:37,480 pumping keep a sense of humor here maybe 197 00:10:37,480 --> 00:10:39,130 remember when you were a kid and you did 198 00:10:39,130 --> 00:10:41,620 jumping jacks again we don't need any 199 00:10:41,620 --> 00:10:43,780 equipment here just our bodies in space 200 00:10:43,780 --> 00:10:47,490 and a sweet connection to our breath 201 00:10:47,490 --> 00:10:54,090 release back to the squats make it fun 202 00:10:54,090 --> 00:10:59,940 draw your lower belly in elbows wide 203 00:11:09,060 --> 00:11:13,060 keep it going one more than release all 204 00:11:13,060 --> 00:11:16,030 right back to the jumping jacks here we 205 00:11:16,030 --> 00:11:18,150 go 206 00:11:23,470 --> 00:11:25,569 now rather than just throwing your body 207 00:11:25,569 --> 00:11:27,310 in space like you might have done when 208 00:11:27,310 --> 00:11:29,500 you're a kid maybe see if you can bring 209 00:11:29,500 --> 00:11:31,690 full body awareness to this jumping-jack 210 00:11:31,690 --> 00:11:36,699 smile when you need to stay in control 211 00:11:36,699 --> 00:11:40,979 of your breath release 212 00:11:43,280 --> 00:11:44,960 great we'll step up to the frontage of 213 00:11:44,960 --> 00:11:52,180 our match connect to the breath 214 00:11:52,920 --> 00:11:56,089 as you inhale reach the fingertips up 215 00:11:56,089 --> 00:12:00,749 exhale forward fold inhale halfway lift 216 00:12:00,749 --> 00:12:04,379 and exhale slide it down great we're 217 00:12:04,379 --> 00:12:06,179 going to hop the feet back to plank here 218 00:12:06,179 --> 00:12:08,429 and always lower the knees for a half 219 00:12:08,429 --> 00:12:11,129 plank and we practice chaturanga 220 00:12:11,129 --> 00:12:14,129 hovering as we inhale upward facing dog 221 00:12:14,129 --> 00:12:19,019 exhale downward facing dog inhale step 222 00:12:19,019 --> 00:12:21,329 the right foot up pivot on the back foot 223 00:12:21,329 --> 00:12:24,739 as we reach up again warrior one 224 00:12:24,739 --> 00:12:26,819 this time interlace the fingertips 225 00:12:26,819 --> 00:12:28,999 behind the tail as you open the chest 226 00:12:28,999 --> 00:12:34,139 inhale in then we release send it back 227 00:12:34,139 --> 00:12:36,230 down step the right foot back and 228 00:12:36,230 --> 00:12:40,850 vinyasa make it your own 229 00:12:40,850 --> 00:12:45,179 choose your own adventure from downward 230 00:12:45,179 --> 00:12:47,429 dog lift the left leg up step it through 231 00:12:47,429 --> 00:12:50,730 to your lunge inhale we rise up strong 232 00:12:50,730 --> 00:12:53,369 warrior one and we'll interlace the 233 00:12:53,369 --> 00:12:55,109 fingertips behind the back open the 234 00:12:55,109 --> 00:13:02,309 chest great release warrior one and we 235 00:13:02,309 --> 00:13:06,509 float it back down Rock the back foot up 236 00:13:06,509 --> 00:13:10,139 to meet the front forward fold and we 237 00:13:10,139 --> 00:13:15,929 inhale flat back exhale bow and the 238 00:13:15,929 --> 00:13:19,489 knees coming into your fierce pose 239 00:13:19,489 --> 00:13:22,499 don't shy away from it embrace it meet 240 00:13:22,499 --> 00:13:26,549 your edge press into all four corners of 241 00:13:26,549 --> 00:13:28,910 the feet 242 00:13:29,680 --> 00:13:32,389 then slowly we'll release bring the 243 00:13:32,389 --> 00:13:34,069 palms together inline with the heart 244 00:13:34,069 --> 00:13:36,170 interlace the fingertips keep the index 245 00:13:36,170 --> 00:13:39,620 fingers pointing forward inhale 246 00:13:39,620 --> 00:13:41,839 straighten the legs extend the arms up 247 00:13:41,839 --> 00:13:45,709 exhale Luca tossing hands in line with 248 00:13:45,709 --> 00:13:49,240 the hearts inhale reach up exhale 249 00:13:49,240 --> 00:13:53,660 Charlie's Angels forward inhale straight 250 00:13:53,660 --> 00:13:59,029 legs and exhale chair moving with the 251 00:13:59,029 --> 00:14:01,060 breath 252 00:14:01,089 --> 00:14:04,459 connecting navel to spine as you bend 253 00:14:04,459 --> 00:14:15,769 the knees inhale reach up exhale ending 254 00:14:15,769 --> 00:14:18,519 a little deeper 255 00:14:20,540 --> 00:14:22,730 marrying the action to the breath the 256 00:14:22,730 --> 00:14:26,810 breath to the action will sink down into 257 00:14:26,810 --> 00:14:29,620 our chair bring the palms together and 258 00:14:29,620 --> 00:14:33,800 twist to the right try to keep the knees 259 00:14:33,800 --> 00:14:37,340 together here extension out through the 260 00:14:37,340 --> 00:14:40,760 tail and up through the crown and then 261 00:14:40,760 --> 00:14:43,340 we'll release the center and take it to 262 00:14:43,340 --> 00:14:51,230 the left press the palms together stand 263 00:14:51,230 --> 00:14:54,860 through the crown inhale come back to 264 00:14:54,860 --> 00:14:57,890 Center then we'll release and reach it 265 00:14:57,890 --> 00:15:01,130 all the way up towards the sky and find 266 00:15:01,130 --> 00:15:04,990 an exhale hands back down at your heart 267 00:15:04,990 --> 00:15:09,400 feel your heart beat against your thumbs 268 00:15:09,880 --> 00:15:12,650 and then we'll inhale reach it all the 269 00:15:12,650 --> 00:15:16,160 way up exhale enjoy this move as you 270 00:15:16,160 --> 00:15:19,370 dive forward inhale halfway lift exhale 271 00:15:19,370 --> 00:15:24,100 bow step or hop the feet back to plank 272 00:15:24,100 --> 00:15:27,470 nice and strong chaturanga or chaturanga 273 00:15:27,470 --> 00:15:32,390 practice up dog or Cobra send it back 274 00:15:32,390 --> 00:15:35,750 downward dog take a deep breath in as 275 00:15:35,750 --> 00:15:37,790 you lift the right leg up and step it 276 00:15:37,790 --> 00:15:40,120 into your lunge pivot on the back foot 277 00:15:40,120 --> 00:15:43,870 inhale rise up your bird Rossano one 278 00:15:43,870 --> 00:15:46,580 exhale interlace the fingertips again as 279 00:15:46,580 --> 00:15:48,940 we open the chest 280 00:15:48,940 --> 00:15:51,220 now melting down into humble warrior 281 00:15:51,220 --> 00:15:52,960 keep the outer edge of that back foot 282 00:15:52,960 --> 00:15:56,320 strong as you slowly release the crown 283 00:15:56,320 --> 00:16:00,540 of the head to the earth inhale rise up 284 00:16:00,540 --> 00:16:04,210 exhale stay strong through that back leg 285 00:16:04,210 --> 00:16:07,510 as you melt it forward full body 286 00:16:07,510 --> 00:16:10,300 strengthener here press into the ball 287 00:16:10,300 --> 00:16:12,160 joint of that front big toe as you rise 288 00:16:12,160 --> 00:16:17,890 up and slowly melt down fingertips going 289 00:16:17,890 --> 00:16:21,370 up and overhead we'll stay here for one 290 00:16:21,370 --> 00:16:25,510 breath cycle in and out nice smooth deep 291 00:16:25,510 --> 00:16:29,230 breath and slowly we'll release coming 292 00:16:29,230 --> 00:16:32,200 all the way back up reach the arms up 293 00:16:32,200 --> 00:16:36,010 and overhead and then on an exhale float 294 00:16:36,010 --> 00:16:40,090 it down in runners lunge plant your left 295 00:16:40,090 --> 00:16:42,190 palm as you inhale open up through your 296 00:16:42,190 --> 00:16:45,540 right arm twist exhale float it down 297 00:16:45,540 --> 00:16:48,340 inhale rise up feel free to lower that 298 00:16:48,340 --> 00:16:50,710 back knee if you need to exhale release 299 00:16:50,710 --> 00:16:54,640 last one we inhale hold in the twist for 300 00:16:54,640 --> 00:16:59,110 one breath cycle and then release lower 301 00:16:59,110 --> 00:17:02,650 the back knee send the sit bones back we 302 00:17:02,650 --> 00:17:05,710 fold over that front leg and we find 303 00:17:05,710 --> 00:17:08,710 three waves through the spine this is 304 00:17:08,710 --> 00:17:10,240 definitely something we develop with 305 00:17:10,240 --> 00:17:13,980 practice so do your best 306 00:17:15,069 --> 00:17:18,079 and we'll shift the weight forward come 307 00:17:18,079 --> 00:17:20,209 back to our lunge and step it back to 308 00:17:20,209 --> 00:17:20,780 plank 309 00:17:20,780 --> 00:17:24,760 for vinyasa move with your breath 310 00:17:24,760 --> 00:17:26,630 together we'll meet back in downward 311 00:17:26,630 --> 00:17:28,660 facing dog 312 00:17:28,660 --> 00:17:32,929 here we go drop the right heel lift the 313 00:17:32,929 --> 00:17:35,830 left leg up step it into your lunge 314 00:17:35,830 --> 00:17:38,030 pivot on the back foot and when you're 315 00:17:38,030 --> 00:17:40,370 ready we'll inhale reach up to veer by 316 00:17:40,370 --> 00:17:44,840 drisana one release the fingertips 317 00:17:44,840 --> 00:17:47,090 interlace them behind the back once 318 00:17:47,090 --> 00:17:49,610 again we open the chest extend through 319 00:17:49,610 --> 00:17:51,770 the crown of the head and in your own 320 00:17:51,770 --> 00:17:56,530 time melting it down humble warrior 321 00:17:56,530 --> 00:17:59,840 strong Lakes as you inhale lift your 322 00:17:59,840 --> 00:18:04,790 heart exhale keep the outer edge of that 323 00:18:04,790 --> 00:18:08,540 back foot strong humble warrior inhale 324 00:18:08,540 --> 00:18:17,750 we rise exhale humble warrior hold here 325 00:18:17,750 --> 00:18:23,480 for one breath strong legs and then we 326 00:18:23,480 --> 00:18:27,950 rise up release the fingertips warrior 327 00:18:27,950 --> 00:18:33,200 one and then slowly we'll take it back 328 00:18:33,200 --> 00:18:35,500 down 329 00:18:35,529 --> 00:18:39,019 right palm comes to the earth here as we 330 00:18:39,019 --> 00:18:43,159 open the left arm into a twist hug that 331 00:18:43,159 --> 00:18:46,879 left knee in towards the midline lower 332 00:18:46,879 --> 00:18:50,570 that back knee if you need to three of 333 00:18:50,570 --> 00:18:52,729 these moving with the breath on your 334 00:18:52,729 --> 00:18:54,409 third one hold there for one breath 335 00:18:54,409 --> 00:19:00,169 cycle in and out on an exhale release 336 00:19:00,169 --> 00:19:04,509 back to Center and lower that back knee 337 00:19:04,509 --> 00:19:06,649 pulling the left hip crease back this 338 00:19:06,649 --> 00:19:09,139 time we find that wave in the spine 339 00:19:09,139 --> 00:19:12,919 three of these so again if you're new to 340 00:19:12,919 --> 00:19:17,379 practice be patient 341 00:19:17,979 --> 00:19:20,959 slowly you'll bring an essence to your 342 00:19:20,959 --> 00:19:23,419 vinyasa flow to your healthy yoga 343 00:19:23,419 --> 00:19:28,819 practice that is uniquely you it's all 344 00:19:28,819 --> 00:19:31,609 about discovery shift your weight 345 00:19:31,609 --> 00:19:33,319 forward come back to your lunge and 346 00:19:33,319 --> 00:19:35,239 we'll rock that back foot up to meet the 347 00:19:35,239 --> 00:19:38,959 front forward fold inhale halfway lift 348 00:19:38,959 --> 00:19:44,539 exhale bow nice inhale ooh 349 00:19:44,539 --> 00:19:47,479 Kurtis on and the knees generously sink 350 00:19:47,479 --> 00:19:51,049 the hips down low interlace the 351 00:19:51,049 --> 00:19:52,669 fingertips this time behind the back 352 00:19:52,669 --> 00:19:55,849 open the chest and melt it forward belly 353 00:19:55,849 --> 00:19:58,789 comes to the tops of the thighs inhale 354 00:19:58,789 --> 00:20:02,599 open your heart lift up exhale belly to 355 00:20:02,599 --> 00:20:06,440 the thighs inhale open your heart 356 00:20:06,440 --> 00:20:13,190 knuckles down exhale fold inhale rise 357 00:20:13,190 --> 00:20:15,769 all the way up straight legs slight 358 00:20:15,769 --> 00:20:17,859 backbend here if it feels good and 359 00:20:17,859 --> 00:20:23,149 exhale to Mountain take a deep breath in 360 00:20:23,149 --> 00:20:26,980 exhale out through the mouth 361 00:20:26,980 --> 00:20:29,509 great and we'll walk it back to Center 362 00:20:29,509 --> 00:20:31,870 for our second heart pumping series 363 00:20:31,870 --> 00:20:34,220 bring the hands to the waistline and 364 00:20:34,220 --> 00:20:37,399 your knees generously step the right 365 00:20:37,399 --> 00:20:39,860 foot out to your squat and to the left 366 00:20:39,860 --> 00:20:42,710 and find a soft knee here a little bit 367 00:20:42,710 --> 00:20:46,190 of a bounce another option here is to 368 00:20:46,190 --> 00:20:48,559 come into Charlie's Angels interlacing 369 00:20:48,559 --> 00:20:50,539 the fingertips in front index finger 370 00:20:50,539 --> 00:20:55,370 pointing out smile make sure those knees 371 00:20:55,370 --> 00:20:57,440 aren't going past the toes but rather in 372 00:20:57,440 --> 00:21:00,980 line with the toes head over heart heart 373 00:21:00,980 --> 00:21:04,070 over pelvis here as we breathe deep keep 374 00:21:04,070 --> 00:21:07,580 it going and then we'll reel it back to 375 00:21:07,580 --> 00:21:09,309 Center 376 00:21:09,309 --> 00:21:14,029 jumping jacks I would have never thought 377 00:21:14,029 --> 00:21:16,399 that I would put jumping jacks into a 378 00:21:16,399 --> 00:21:19,190 yoga with adriene sequence when I was 379 00:21:19,190 --> 00:21:22,929 exploring what to do for my power yoga I 380 00:21:22,929 --> 00:21:25,190 thought there's nothing better to get 381 00:21:25,190 --> 00:21:27,590 the heart rate up then a good 382 00:21:27,590 --> 00:21:30,230 old-fashioned jumping jack we don't need 383 00:21:30,230 --> 00:21:34,220 any equipment or anything fancy and it 384 00:21:34,220 --> 00:21:36,500 inspires a childlike quality at least 385 00:21:36,500 --> 00:21:41,419 for me bring it back to Center and here 386 00:21:41,419 --> 00:21:44,450 we go back to the squats remember you 387 00:21:44,450 --> 00:21:46,509 can keep the hands on the waistline or 388 00:21:46,509 --> 00:21:49,039 send them out in front interlacing the 389 00:21:49,039 --> 00:21:51,370 fingertips index fingers pointing 390 00:21:51,370 --> 00:21:56,360 forward when the going gets tough I say 391 00:21:56,360 --> 00:21:58,700 shine a little light so when the legs 392 00:21:58,700 --> 00:22:01,820 start to burn pay attention to your 393 00:22:01,820 --> 00:22:06,889 alignments smile enjoy the silliness and 394 00:22:06,889 --> 00:22:09,889 we'll bring it back to Center inhale 395 00:22:09,889 --> 00:22:13,419 reach it all the way up exhale release 396 00:22:13,419 --> 00:22:15,320 great bring the hands to the waistline 397 00:22:15,320 --> 00:22:18,320 again and then we'll walk it back to the 398 00:22:18,320 --> 00:22:20,980 front of the mat 399 00:22:22,080 --> 00:22:25,620 great hit the refresh button my friends 400 00:22:25,620 --> 00:22:28,690 find soft knees as you inhale reach it 401 00:22:28,690 --> 00:22:34,210 up exhale diving forward inhale halfway 402 00:22:34,210 --> 00:22:38,500 lift exhale bow step or hop it back to 403 00:22:38,500 --> 00:22:39,300 plank 404 00:22:39,300 --> 00:22:43,300 strong beautiful body chaturanga or 405 00:22:43,300 --> 00:22:45,520 chaturanga practice choose your own 406 00:22:45,520 --> 00:22:48,490 vinyasa here send it to downward facing 407 00:22:48,490 --> 00:22:51,610 dog great lift the right leg up into 408 00:22:51,610 --> 00:22:54,100 your lunge pivot on the back foot once 409 00:22:54,100 --> 00:22:56,860 again inhale rise up warrior one and 410 00:22:56,860 --> 00:22:59,230 interlace the fingertips behind the back 411 00:22:59,230 --> 00:23:01,780 again we open the chest come to humble 412 00:23:01,780 --> 00:23:03,610 warrior as you release crown of the head 413 00:23:03,610 --> 00:23:08,910 down to the earth inhale rise up exhale 414 00:23:08,910 --> 00:23:14,670 float it down strong back leg as we rise 415 00:23:14,670 --> 00:23:21,940 exhale fold inhale we rise up reaching 416 00:23:21,940 --> 00:23:24,070 the arms up palms come together as we 417 00:23:24,070 --> 00:23:26,050 pivot on that back foot come into high 418 00:23:26,050 --> 00:23:29,650 lunge moving into a deep twist here a 419 00:23:29,650 --> 00:23:32,020 nice detoxifying twist moving to the 420 00:23:32,020 --> 00:23:33,820 right you can lower that back knee here 421 00:23:33,820 --> 00:23:38,460 if you want then we'll gently release 422 00:23:38,460 --> 00:23:40,870 lift the right leg up shift your weight 423 00:23:40,870 --> 00:23:43,690 forward and vinyasa so I'm keeping my 424 00:23:43,690 --> 00:23:45,900 right leg up here just for a little fun 425 00:23:45,900 --> 00:23:49,630 something fun to work towards experiment 426 00:23:49,630 --> 00:23:53,230 with or a skip it we'll meet in downward 427 00:23:53,230 --> 00:23:57,000 dog lift the left leg up into your lunge 428 00:23:57,000 --> 00:23:59,890 pivot on the back foot 429 00:23:59,890 --> 00:24:02,559 deep breath in as we reach it up warrior 430 00:24:02,559 --> 00:24:05,440 one then release the fingertips to once 431 00:24:05,440 --> 00:24:08,260 again interlace behind the tail humble 432 00:24:08,260 --> 00:24:11,020 warrior flow we inhale exhale bow 433 00:24:11,020 --> 00:24:15,990 forward strong legs as we inhale rise up 434 00:24:15,990 --> 00:24:18,640 finding a bit of a wave in the spine now 435 00:24:18,640 --> 00:24:21,820 keep the back leg strong front knee over 436 00:24:21,820 --> 00:24:26,920 front ankle inhale lift up and exhale 437 00:24:26,920 --> 00:24:29,370 fold 438 00:24:31,240 --> 00:24:36,080 inhale we rise up then we release the 439 00:24:36,080 --> 00:24:38,510 fingertips all the way up palms together 440 00:24:38,510 --> 00:24:40,490 at the heart as you pivot on that back 441 00:24:40,490 --> 00:24:45,490 foot and move into your twist 442 00:24:46,420 --> 00:24:48,860 Spyke that right heel towards the back 443 00:24:48,860 --> 00:24:56,330 edge of your mat breathe gently release 444 00:24:56,330 --> 00:24:57,620 back to Center 445 00:24:57,620 --> 00:25:00,770 plant the palms and give it a try if you 446 00:25:00,770 --> 00:25:02,720 once and that left leg all the way up 447 00:25:02,720 --> 00:25:04,910 hug the elbows into the side body lower 448 00:25:04,910 --> 00:25:11,090 down and then we inhale Cobra exhale 449 00:25:11,090 --> 00:25:14,660 release curl the toes under press it up 450 00:25:14,660 --> 00:25:17,210 strong and send it back downward facing 451 00:25:17,210 --> 00:25:18,200 dog 452 00:25:18,200 --> 00:25:20,000 awesome take a nice deep breath in 453 00:25:20,000 --> 00:25:22,340 through the nose and out through the 454 00:25:22,340 --> 00:25:24,980 mouth and the knees hop the feet up 455 00:25:24,980 --> 00:25:28,430 towards the front edge inhale halfway 456 00:25:28,430 --> 00:25:32,750 lift exhale release bring the feet 457 00:25:32,750 --> 00:25:34,220 together keeping a little space between 458 00:25:34,220 --> 00:25:35,960 the heels as you bend the knees and 459 00:25:35,960 --> 00:25:39,830 reach the fingertips up Bukit asana only 460 00:25:39,830 --> 00:25:41,650 one breath here as we inhale in exhale 461 00:25:41,650 --> 00:25:44,440 straighten the legs slide back then 462 00:25:44,440 --> 00:25:47,900 release back to Mountain and then we'll 463 00:25:47,900 --> 00:25:51,950 step back to the center of our mat hands 464 00:25:51,950 --> 00:25:54,590 on the waist or out in front we soften 465 00:25:54,590 --> 00:25:59,990 the knees and jump in to our squats to 466 00:25:59,990 --> 00:26:04,700 the right to the left nice steady rhythm 467 00:26:04,700 --> 00:26:11,200 here move with your breath make it work 468 00:26:12,350 --> 00:26:14,970 now as your practice begins to unfold 469 00:26:14,970 --> 00:26:19,520 you might begin to speed your squats up 470 00:26:19,520 --> 00:26:22,380 but if we're just now diving into this I 471 00:26:22,380 --> 00:26:26,220 say keep it nice and steady we always 472 00:26:26,220 --> 00:26:28,500 have options 473 00:26:28,500 --> 00:26:30,419 when you feel satisfied bring it back to 474 00:26:30,419 --> 00:26:35,960 centre here we go jump jump 475 00:26:36,720 --> 00:26:40,159 have fun with it 476 00:26:42,510 --> 00:26:46,610 join my yoga dork parade 477 00:26:50,720 --> 00:26:54,810 happy healthy heart here keep it moving 478 00:26:54,810 --> 00:27:03,030 and then we'll release good job 479 00:27:03,030 --> 00:27:05,750 shake it off 480 00:27:11,429 --> 00:27:12,989 all right now we're going to step the 481 00:27:12,989 --> 00:27:16,499 legs nice and wide turn the two big toes 482 00:27:16,499 --> 00:27:19,139 in slightly then we'll reach the 483 00:27:19,139 --> 00:27:20,909 fingertips forward dropping the right 484 00:27:20,909 --> 00:27:23,159 arm underneath the left as they come to 485 00:27:23,159 --> 00:27:26,099 wrap around in Eagle arms inhale reach 486 00:27:26,099 --> 00:27:31,169 up exhale forward fold inhale press into 487 00:27:31,169 --> 00:27:32,969 the outer edges of the feet as you reach 488 00:27:32,969 --> 00:27:35,159 all the way back up elbows lift and 489 00:27:35,159 --> 00:27:39,869 exhale again full full body experience 490 00:27:39,869 --> 00:27:45,599 here as we inhale rise up and exhale 491 00:27:45,599 --> 00:27:56,249 fold inhale we rise and gently 492 00:27:56,249 --> 00:27:59,309 unraveling arms here bring the hands to 493 00:27:59,309 --> 00:28:02,690 the waistline now as you hop the feet in 494 00:28:02,690 --> 00:28:05,249 so just a little bit wider than hip 495 00:28:05,249 --> 00:28:06,659 width apart now we're going to turn the 496 00:28:06,659 --> 00:28:10,019 toes out and take the opposite arm under 497 00:28:10,019 --> 00:28:11,969 so it's the left arm goes under as we 498 00:28:11,969 --> 00:28:14,549 clasp the palms or the wrist if the 499 00:28:14,549 --> 00:28:16,339 palms don't come together no biggie 500 00:28:16,339 --> 00:28:21,570 inhale reach up exhale deep squat inhale 501 00:28:21,570 --> 00:28:26,549 up exhale goddess flow so even if you're 502 00:28:26,549 --> 00:28:28,320 a dude you can tap into your goddess 503 00:28:28,320 --> 00:28:31,169 energy here technically we're just 504 00:28:31,169 --> 00:28:33,719 tapping into our God energy coming into 505 00:28:33,719 --> 00:28:36,929 our power as we sink down into a squat 506 00:28:36,929 --> 00:28:38,659 now we'll hold 507 00:28:38,659 --> 00:28:43,229 reaching fingertips elbows up gently 508 00:28:43,229 --> 00:28:45,859 look to your right 509 00:28:46,540 --> 00:28:50,120 and bring it back to centre look to your 510 00:28:50,120 --> 00:28:54,700 left then back to centre 511 00:28:54,700 --> 00:28:57,350 awesome my friends inhale straighten the 512 00:28:57,350 --> 00:29:02,030 legs unravel the arms and bring the 513 00:29:02,030 --> 00:29:04,210 palms together at your heart 514 00:29:04,210 --> 00:29:08,180 bend the knees deep slowly lower the sit 515 00:29:08,180 --> 00:29:11,870 bones down we're going to walk the heels 516 00:29:11,870 --> 00:29:13,370 in a little bit here come to a froggy 517 00:29:13,370 --> 00:29:17,420 pose dropping the Center to the earth 518 00:29:17,420 --> 00:29:20,690 and then you might stay with the heels 519 00:29:20,690 --> 00:29:22,520 lifted or you might begin to drop the 520 00:29:22,520 --> 00:29:25,250 heels and if you do that you might draw 521 00:29:25,250 --> 00:29:27,610 the palms together at the heart 522 00:29:27,610 --> 00:29:29,630 fingertips can be on the mat for 523 00:29:29,630 --> 00:29:31,670 stability again we always have lots of 524 00:29:31,670 --> 00:29:35,060 options take care of your body connect 525 00:29:35,060 --> 00:29:37,480 to your breath 526 00:29:38,460 --> 00:29:42,290 maybe you draw the chin to the chest 527 00:29:42,290 --> 00:29:44,320 maybe you reach the fingertips forward 528 00:29:44,320 --> 00:29:48,490 breathing into the back body here 529 00:29:51,170 --> 00:29:53,780 maybe we gently walk the fingertips to 530 00:29:53,780 --> 00:29:55,240 the left 531 00:29:55,240 --> 00:29:57,980 maybe we crawl the fingertips to the 532 00:29:57,980 --> 00:30:01,850 right awesome 533 00:30:01,850 --> 00:30:03,410 wherever you are release it back to 534 00:30:03,410 --> 00:30:08,420 Center and slowly will rise up forward 535 00:30:08,420 --> 00:30:10,240 fold 536 00:30:10,240 --> 00:30:12,590 then make your way to the front edge of 537 00:30:12,590 --> 00:30:14,240 your mat and begin to sway a little left 538 00:30:14,240 --> 00:30:24,340 to right relax the head and neck 539 00:30:25,649 --> 00:30:28,329 then we'll come to Center and inhale 540 00:30:28,329 --> 00:30:34,169 lift to flat back once again exhale bow 541 00:30:34,169 --> 00:30:37,179 inhale float the fingertips all the way 542 00:30:37,179 --> 00:30:45,599 up and exhale to the heart Tadasana 543 00:30:45,599 --> 00:30:50,759 inhale in exhale Lions breath tongue out 544 00:30:50,759 --> 00:30:54,699 inhale in exhale Lions breath tongue out 545 00:30:54,699 --> 00:30:57,879 one more inhale in exhale make it a good 546 00:30:57,879 --> 00:30:58,299 one 547 00:30:58,299 --> 00:31:05,189 Lions breath tongue out super fierce 548 00:31:05,189 --> 00:31:07,269 super awesome as we draw the feet 549 00:31:07,269 --> 00:31:12,399 together back at center great moving 550 00:31:12,399 --> 00:31:14,559 into dancer or preparation for dancer 551 00:31:14,559 --> 00:31:16,449 we'll interlace the fingertips and catch 552 00:31:16,449 --> 00:31:19,569 the right knee press away from your 553 00:31:19,569 --> 00:31:21,309 standing leg so don't pull apps into 554 00:31:21,309 --> 00:31:23,979 that left foot press away as you slide 555 00:31:23,979 --> 00:31:27,039 your right hand to your right ankle left 556 00:31:27,039 --> 00:31:28,569 thumb comes to the sternum and we can 557 00:31:28,569 --> 00:31:32,799 just stay here focusing on one point or 558 00:31:32,799 --> 00:31:35,109 we can switch the hand to grab the arch 559 00:31:35,109 --> 00:31:37,719 of that right foot as we kick the right 560 00:31:37,719 --> 00:31:39,909 toes up lifting the right knee up 561 00:31:39,909 --> 00:31:43,779 towards the sky left fingertips can come 562 00:31:43,779 --> 00:31:45,609 forward as we find extension through the 563 00:31:45,609 --> 00:31:47,739 crown and lift up through the center 564 00:31:47,739 --> 00:31:50,889 channel again think about lifting the 565 00:31:50,889 --> 00:31:54,449 right toes up and kicking it away and 566 00:31:54,449 --> 00:31:58,079 slowly slide it back interlace 567 00:31:58,079 --> 00:32:00,609 fingertips around the knees squeeze it 568 00:32:00,609 --> 00:32:03,429 in and we'll draw the hands to the 569 00:32:03,429 --> 00:32:05,409 waistline as you kick the right heel out 570 00:32:05,409 --> 00:32:09,039 and slide it back to Mountain awesome 571 00:32:09,039 --> 00:32:10,479 let's try the same thing on the other 572 00:32:10,479 --> 00:32:13,599 side catching the left knee here taking 573 00:32:13,599 --> 00:32:17,609 your time as you move into dancer 574 00:32:18,119 --> 00:32:20,499 sliding the left hand down to the left 575 00:32:20,499 --> 00:32:24,189 ankle whenever you're ready right hand 576 00:32:24,189 --> 00:32:26,619 comes to the heart lift your sternum to 577 00:32:26,619 --> 00:32:28,240 your thumb 578 00:32:28,240 --> 00:32:31,519 kicking left toes back this time lifting 579 00:32:31,519 --> 00:32:35,179 the left knee you might grab the arch of 580 00:32:35,179 --> 00:32:36,830 that foot if you're ready to move into 581 00:32:36,830 --> 00:32:38,690 the posture and send your right 582 00:32:38,690 --> 00:32:42,649 fingertips forward of course you can do 583 00:32:42,649 --> 00:32:44,269 anything in between work at your own 584 00:32:44,269 --> 00:32:48,649 pace inhale in 585 00:32:48,649 --> 00:32:54,110 kick that left foot up and back on an 586 00:32:54,110 --> 00:32:59,200 exhale smile and gently release 587 00:32:59,200 --> 00:33:02,720 interlace the fingertips hug that left 588 00:33:02,720 --> 00:33:08,600 knee in towards the chest and draw the 589 00:33:08,600 --> 00:33:10,370 hands to the waistline kick the left 590 00:33:10,370 --> 00:33:16,928 heel out strong and we release awesome 591 00:33:17,889 --> 00:33:21,529 inhale reach the fingertips up exhale 592 00:33:21,529 --> 00:33:25,039 diving forward inhale halfway lift 593 00:33:25,039 --> 00:33:31,789 exhale bow step or hop it back to plank 594 00:33:31,789 --> 00:33:35,659 lower down come to upward dog or Cobra 595 00:33:35,659 --> 00:33:40,059 exhale downward facing dog 596 00:33:40,059 --> 00:33:42,679 inhale in deeply through the nose and 597 00:33:42,679 --> 00:33:46,789 exhale slowly lower the knees bring the 598 00:33:46,789 --> 00:33:48,110 knees together swim the fingertips 599 00:33:48,110 --> 00:33:52,959 around come into Child's Pose for a rest 600 00:33:54,580 --> 00:33:58,990 inhale fill the back body with air 601 00:33:58,990 --> 00:34:02,240 exhale imagine your sit bones melting 602 00:34:02,240 --> 00:34:05,769 down - kiss the soles of your feet 603 00:34:05,889 --> 00:34:09,649 quiet your breath then we'll reach the 604 00:34:09,649 --> 00:34:13,699 fingertips back up and send the right 605 00:34:13,699 --> 00:34:16,909 leg out hike the right knee all the way 606 00:34:16,909 --> 00:34:20,540 up prepare for one legged pigeon it's 607 00:34:20,540 --> 00:34:22,399 situated here as you press into that 608 00:34:22,399 --> 00:34:25,579 back foot then inhale extend through the 609 00:34:25,579 --> 00:34:30,159 crown of the head exhale float it down 610 00:34:30,159 --> 00:34:34,429 inhale rise up finding that wave of the 611 00:34:34,429 --> 00:34:36,759 spine here 612 00:34:36,759 --> 00:34:39,049 then you might reach the fingertips up 613 00:34:39,049 --> 00:34:42,819 here you might not and when you're ready 614 00:34:42,819 --> 00:34:47,690 fold it down release into this sweet hip 615 00:34:47,690 --> 00:34:50,960 opener keep a mindfulness in that right 616 00:34:50,960 --> 00:35:03,829 foot press into the palms lift your 617 00:35:03,829 --> 00:35:06,009 heart 618 00:35:07,780 --> 00:35:10,760 curl the back toes under and we'll draw 619 00:35:10,760 --> 00:35:13,160 that left knee underneath the right as 620 00:35:13,160 --> 00:35:17,150 we come into cow legs bring the palms to 621 00:35:17,150 --> 00:35:18,859 the soles of the feet sit up nice and 622 00:35:18,859 --> 00:35:32,119 tall connect to your breath and you can 623 00:35:32,119 --> 00:35:34,160 stay here or you can grab the elbows 624 00:35:34,160 --> 00:35:37,970 clasping opposite elbows behind you stay 625 00:35:37,970 --> 00:35:43,089 there or on an exhale forward fold 626 00:35:43,089 --> 00:35:49,569 inhale rise up exhale waving the spine 627 00:35:49,569 --> 00:35:59,569 inhale lift up and exhale fold hold here 628 00:35:59,569 --> 00:36:03,920 for one breath cycle then we'll press 629 00:36:03,920 --> 00:36:06,040 into the sit bones and rise back up 630 00:36:06,040 --> 00:36:09,980 release the arms sit up nice and tall 631 00:36:09,980 --> 00:36:14,390 and slowly we'll unravel the legs come 632 00:36:14,390 --> 00:36:19,970 back to all fours inhale extend the left 633 00:36:19,970 --> 00:36:22,700 leg out long hike the left knee up 634 00:36:22,700 --> 00:36:24,290 prepare for one-legged pigeon on the 635 00:36:24,290 --> 00:36:27,109 other side stay rooted in the top of 636 00:36:27,109 --> 00:36:29,210 that back foot as you inhale extend 637 00:36:29,210 --> 00:36:31,460 through the crown of the head and exhale 638 00:36:31,460 --> 00:36:35,089 fold moving with your breath inhale rise 639 00:36:35,089 --> 00:36:40,550 up exhale release articulating through 640 00:36:40,550 --> 00:36:47,510 the spine here exhale release deepening 641 00:36:47,510 --> 00:36:51,710 your practice here and in power 642 00:36:51,710 --> 00:36:53,770 you 643 00:36:58,780 --> 00:37:02,460 and slowly we'll begin to roll it up 644 00:37:02,460 --> 00:37:05,650 curl the back toes under and draw the 645 00:37:05,650 --> 00:37:09,970 right knee underneath the left coming 646 00:37:09,970 --> 00:37:12,550 into cow legs go Moo cows and legs you 647 00:37:12,550 --> 00:37:14,320 might sit up on a blanket or block here 648 00:37:14,320 --> 00:37:18,610 if this is tough for you stay in the 649 00:37:18,610 --> 00:37:23,520 moment no toxic thoughts 650 00:37:23,750 --> 00:37:28,790 allow your practice to serve you check 651 00:37:28,790 --> 00:37:32,330 in with the neck and feel free to stay 652 00:37:32,330 --> 00:37:34,760 here breathing with the hips palms on 653 00:37:34,760 --> 00:37:40,550 the soles of the feet or clasp opposite 654 00:37:40,550 --> 00:37:44,230 elbows behind sit up nice and tall and 655 00:37:44,230 --> 00:37:48,830 find your flow inhaling we rise exhale 656 00:37:48,830 --> 00:37:54,320 we fold keep the sit bones rooted here 657 00:37:54,320 --> 00:38:01,910 move with your breath and we'll hold 658 00:38:01,910 --> 00:38:07,340 here breathing into the hips and then 659 00:38:07,340 --> 00:38:11,540 gently release awesome release the arms 660 00:38:11,540 --> 00:38:15,650 unravel the legs and we'll extend both 661 00:38:15,650 --> 00:38:18,020 feet out in front inhale reach your arms 662 00:38:18,020 --> 00:38:21,770 up exhale fold tuck your chin into your 663 00:38:21,770 --> 00:38:24,580 chest inhale reach the arms up exhale 664 00:38:24,580 --> 00:38:26,260 fold 665 00:38:26,260 --> 00:38:28,910 keep it going inhale reach it up 666 00:38:28,910 --> 00:38:30,680 pressing into the heels 667 00:38:30,680 --> 00:38:36,680 fold inhale roll it up exhale release 668 00:38:36,680 --> 00:38:39,120 forward 669 00:38:39,120 --> 00:38:43,300 allow the hands to clasp wherever they 670 00:38:43,300 --> 00:38:50,110 fall inhale look forward exhale bow your 671 00:38:50,110 --> 00:38:52,320 head 672 00:38:54,870 --> 00:38:57,900 great slowly release catch the right 673 00:38:57,900 --> 00:38:59,430 knee come on to the sole of the right 674 00:38:59,430 --> 00:39:01,800 foot moving into a twist here we're 675 00:39:01,800 --> 00:39:03,360 going to hug the right knee with the 676 00:39:03,360 --> 00:39:05,820 left elbow press into the right 677 00:39:05,820 --> 00:39:08,430 fingertips behind you can also come to 678 00:39:08,430 --> 00:39:10,350 the outer edge of that left arm here for 679 00:39:10,350 --> 00:39:15,540 a tie turbine being patient and using 680 00:39:15,540 --> 00:39:19,620 your breath to allow the twists to 681 00:39:19,620 --> 00:39:25,170 unfold gently bring it back to Center 682 00:39:25,170 --> 00:39:27,900 hug the left knee in we'll take it to 683 00:39:27,900 --> 00:39:32,550 the other side head over heart heart 684 00:39:32,550 --> 00:39:38,280 over pelvis lots of options here be 685 00:39:38,280 --> 00:39:41,360 patient don't push it 686 00:39:43,530 --> 00:39:47,849 and gently release it back to centre and 687 00:39:47,849 --> 00:39:49,930 we'll bring the soles of the feet 688 00:39:49,930 --> 00:39:54,400 together for cobblers pose lengthen the 689 00:39:54,400 --> 00:39:57,160 tailbone down check in with the neck the 690 00:39:57,160 --> 00:40:01,000 shoulders let go of any stress or 691 00:40:01,000 --> 00:40:05,050 tension then we'll cross the right ankle 692 00:40:05,050 --> 00:40:08,410 over the left dive forward come to all 693 00:40:08,410 --> 00:40:11,710 fours and send it up to downward facing 694 00:40:11,710 --> 00:40:13,170 dog 695 00:40:13,170 --> 00:40:16,450 now we have a little optional handstand 696 00:40:16,450 --> 00:40:20,140 play so we can start with playing with 697 00:40:20,140 --> 00:40:23,339 donkey kicks bringing the toes together 698 00:40:23,339 --> 00:40:25,960 keeping the gaze down kicking the legs 699 00:40:25,960 --> 00:40:29,710 up this is about exploration not about 700 00:40:29,710 --> 00:40:33,069 doing handstand it's about developing 701 00:40:33,069 --> 00:40:36,460 strength and coming into your power we 702 00:40:36,460 --> 00:40:39,099 can also step one foot up and kick one 703 00:40:39,099 --> 00:40:41,200 leg up at a time so you have donkey 704 00:40:41,200 --> 00:40:44,440 kicks or this kick up option you can 705 00:40:44,440 --> 00:40:47,950 also take it to a wall here and each 706 00:40:47,950 --> 00:40:49,569 time we come to this point in the 707 00:40:49,569 --> 00:40:51,309 practice you can experiment with 708 00:40:51,309 --> 00:40:54,369 something a little different it's fun to 709 00:40:54,369 --> 00:41:01,710 watch it grow when you feel satisfied 710 00:41:01,710 --> 00:41:04,930 you can make your way back down to all 711 00:41:04,930 --> 00:41:10,589 fours and take a rest in Child's Pose 712 00:41:21,230 --> 00:41:22,790 and tuck your chin into your chest 713 00:41:22,790 --> 00:41:27,079 slowly roll it up inhale in and exhale 714 00:41:27,079 --> 00:41:30,369 Lions breath tongue out 715 00:41:30,369 --> 00:41:34,190 inhale and again exhale cleansing exhale 716 00:41:34,190 --> 00:41:38,450 out awesome one more the real deal we 717 00:41:38,450 --> 00:41:42,770 inhale in exhale look up tongue out yeah 718 00:41:42,770 --> 00:41:46,180 baby awesome job 719 00:41:46,180 --> 00:41:50,950 close your eyes turn your palms up 720 00:41:50,950 --> 00:41:54,010 notice how you feel 721 00:41:54,010 --> 00:41:59,270 slowly well transition all the way to 722 00:41:59,270 --> 00:42:05,359 flat back yay go ahead and reach the 723 00:42:05,359 --> 00:42:07,040 arms up and overhead full body stretch 724 00:42:07,040 --> 00:42:09,349 then take a couple breaths as you bend 725 00:42:09,349 --> 00:42:11,299 the elbows and hug the knees up towards 726 00:42:11,299 --> 00:42:15,069 the chest and rock a little side to side 727 00:42:15,069 --> 00:42:17,210 bringing the fingertips left to right 728 00:42:17,210 --> 00:42:21,200 Texas tea twist it out massage the lower 729 00:42:21,200 --> 00:42:24,079 back and then we'll wrap the arms around 730 00:42:24,079 --> 00:42:26,869 the shins Hedgehog peel the nose up 731 00:42:26,869 --> 00:42:30,530 towards the knee hold onto your right 732 00:42:30,530 --> 00:42:33,859 knee extend the left leg out long press 733 00:42:33,859 --> 00:42:37,819 into your left heel and switch back and 734 00:42:37,819 --> 00:42:42,230 forth pressing into the heel of the 735 00:42:42,230 --> 00:42:44,780 extended leg 736 00:42:44,780 --> 00:42:47,430 then reach it forward straight legs 737 00:42:47,430 --> 00:42:51,710 inhale in and exhale release everything 738 00:42:51,710 --> 00:42:54,980 corpse pose 739 00:42:54,980 --> 00:43:00,050 Rock the head a little side to side it's 740 00:43:00,050 --> 00:43:02,980 situated here 741 00:43:03,869 --> 00:43:05,930 you 742 00:43:06,560 --> 00:43:08,360 tuck your chin into your chest to 743 00:43:08,360 --> 00:43:11,620 lengthen through the back of the neck 744 00:43:13,000 --> 00:43:16,340 inhale in deeply and exhale release the 745 00:43:16,340 --> 00:43:18,140 weight of your body completely and fully 746 00:43:18,140 --> 00:43:21,470 into the mat soften through your 747 00:43:21,470 --> 00:43:24,830 fingertips relax through the ankles and 748 00:43:24,830 --> 00:43:33,100 the soles of your feet rest 749 00:43:33,510 --> 00:43:36,140 beautiful practice today my friends 750 00:43:36,140 --> 00:43:38,280 thank you for sharing your time with me 751 00:43:38,280 --> 00:43:42,440 your breath with me and your friendship 752 00:43:42,440 --> 00:43:45,440 namaste 753 00:43:49,640 --> 00:43:51,170 all right my friend so hopefully you 754 00:43:51,170 --> 00:43:52,759 enjoyed that sweaty practice I hope 755 00:43:52,759 --> 00:43:54,079 you're feeling good drink lots of water 756 00:43:54,079 --> 00:43:56,089 okay make sure you drink lots of water 757 00:43:56,089 --> 00:43:59,359 rinse your face and if you're interested 758 00:43:59,359 --> 00:44:01,579 in the entire package and power again 759 00:44:01,579 --> 00:44:03,619 it's my version of power yoga I think 760 00:44:03,619 --> 00:44:04,999 it's really sweet I think it's the real 761 00:44:04,999 --> 00:44:06,710 deal if you ask me it's a great workout 762 00:44:06,710 --> 00:44:09,829 cardio strengthening toning really great 763 00:44:09,829 --> 00:44:12,200 for you know the physical body but 764 00:44:12,200 --> 00:44:14,509 really also we touch on kind of the 765 00:44:14,509 --> 00:44:15,799 bigger picture 766 00:44:15,799 --> 00:44:18,789 transformation through emotional 767 00:44:18,789 --> 00:44:21,499 exploration I think that one of the 768 00:44:21,499 --> 00:44:23,059 biggest selling points of empower is 769 00:44:23,059 --> 00:44:25,670 that it comes with the cool access to 770 00:44:25,670 --> 00:44:29,660 this awesome online community that's so 771 00:44:29,660 --> 00:44:31,099 inspiring really helps people get on the 772 00:44:31,099 --> 00:44:33,890 mat we've had lots of success stories 773 00:44:33,890 --> 00:44:35,630 with out but really truly met so many 774 00:44:35,630 --> 00:44:37,910 great friends who inspire me to get on 775 00:44:37,910 --> 00:44:40,039 my mat and keep making these videos so 776 00:44:40,039 --> 00:44:42,079 you get that you also get a daily email 777 00:44:42,079 --> 00:44:45,049 you also get a downloadable PDF which 778 00:44:45,049 --> 00:44:46,460 helps guide you we have supplemental 779 00:44:46,460 --> 00:44:48,650 videos that focus on the booty and your 780 00:44:48,650 --> 00:44:50,900 core your abdominals it's really awesome 781 00:44:50,900 --> 00:44:52,489 and we shot it here in Texas in the 782 00:44:52,489 --> 00:44:54,559 summer so it's it's it's got a lot of 783 00:44:54,559 --> 00:44:57,680 heat and let it live I'm really proud of 784 00:44:57,680 --> 00:44:59,660 it so if you're interested in that head 785 00:44:59,660 --> 00:45:01,069 on over to find what feels good calm 786 00:45:01,069 --> 00:45:02,660 we'll make sure the link is below for 787 00:45:02,660 --> 00:45:04,579 you so you can join the empower 788 00:45:04,579 --> 00:45:07,460 community get in shape find what feels 789 00:45:07,460 --> 00:45:09,890 good I'll see you next week thank you so 790 00:45:09,890 --> 00:45:11,960 much free videos every Wednesday love 791 00:45:11,960 --> 00:45:13,279 you guys take good care 792 00:45:13,279 --> 00:45:15,940 namaste