1 00:00:00,000 --> 00:00:02,583 - [Woman] Roller Derby to me embodies strength, 2 00:00:02,583 --> 00:00:05,625 empowerment and teamwork. 3 00:00:05,625 --> 00:00:07,542 - [Adriene] Thank you so much for having me. 4 00:00:07,542 --> 00:00:10,792 This, as an Austinite, born and raised, 5 00:00:10,792 --> 00:00:12,458 this is like a dream come true. 6 00:00:12,458 --> 00:00:16,207 I think that just by sharing us coming together to practice and 7 00:00:16,207 --> 00:00:20,750 your willingness in your busy, busy schedules to come play 8 00:00:20,750 --> 00:00:25,143 could inspire one or many people to dive in 9 00:00:25,143 --> 00:00:28,333 and check it out so thanks so much. 10 00:00:28,333 --> 00:00:31,333 Let's begin seated, nice cross-legged. 11 00:00:31,333 --> 00:00:32,743 Thank you so much. 12 00:00:37,542 --> 00:00:42,542 So to summarize, let's let go of the morning thus far. 13 00:00:43,375 --> 00:00:48,000 As you come into just a nice, tall spine. 14 00:00:48,000 --> 00:00:50,125 And take a deep breath in. 15 00:00:51,875 --> 00:00:54,250 And let's just use this next 16 00:00:54,250 --> 00:00:57,834 20 minutes or so to fill our cups. 17 00:00:58,625 --> 00:01:01,875 Why waste the opportunity? 18 00:01:01,875 --> 00:01:05,083 Maybe we actually even forget what we thought 19 00:01:05,083 --> 00:01:07,750 we came here to do. Maybe forget the yoga part. 20 00:01:09,542 --> 00:01:11,417 And just use this time to connect 21 00:01:11,417 --> 00:01:15,166 mind and body maybe with your heart space 22 00:01:19,375 --> 00:01:23,041 and the mantra that I like to live by is 23 00:01:23,041 --> 00:01:25,667 Find What Feels Good so find what feels good here today. 24 00:01:25,667 --> 00:01:27,125 We're just gonna flow together. 25 00:01:29,208 --> 00:01:30,708 Welcoming 26 00:01:32,583 --> 00:01:35,500 a feeling of rejuvenation to the body 27 00:01:37,250 --> 00:01:39,417 so that when we roll up out of here and on into 28 00:01:39,417 --> 00:01:43,542 the rest of our day we feel good. 29 00:01:50,041 --> 00:01:53,458 As we move today, since we all have experience practicing in 30 00:01:53,458 --> 00:01:56,708 some way or the other, 31 00:01:56,708 --> 00:01:58,333 see if you consider that it's not what 32 00:01:58,333 --> 00:02:00,291 we're doing here but the way we do it. 33 00:02:03,375 --> 00:02:07,125 So often in other areas of our life we kind of have to 34 00:02:09,542 --> 00:02:11,708 ring that bell, meet those goals, 35 00:02:14,041 --> 00:02:16,041 slay, right? 36 00:02:16,041 --> 00:02:19,000 Here we're just gonna focus on not what we do. 37 00:02:20,333 --> 00:02:22,000 No destination but how we do it. 38 00:02:22,000 --> 00:02:24,333 So how you slowly bring your hands to 39 00:02:24,333 --> 00:02:27,500 your heart here is everything. Careful not to rush. 40 00:02:28,500 --> 00:02:30,875 And the way you kind of just slow things down there and think 41 00:02:30,875 --> 00:02:34,959 about how instead of what kind of signals to your brain, 42 00:02:34,959 --> 00:02:38,250 "Okay, it's gonna be like this. I'm gonna enjoy this." 43 00:02:40,708 --> 00:02:43,291 As a group, let's take a deep breath in through the nose 44 00:02:44,959 --> 00:02:46,750 and out through the mouth. 45 00:02:48,166 --> 00:02:49,750 Two more like that, big inhale. 46 00:02:52,208 --> 00:02:54,208 And exhale to let something go. 47 00:02:56,458 --> 00:02:58,542 One more, inhale lots of love in. 48 00:02:59,750 --> 00:03:01,375 That self-love, that good stuff 49 00:03:01,375 --> 00:03:04,166 and then exhale lots of love out. 50 00:03:04,166 --> 00:03:06,708 Nice, bow your head to your heart. 51 00:03:06,708 --> 00:03:09,917 Feel that nice, deep stretch in the back of the neck. 52 00:03:09,917 --> 00:03:12,542 Soften your brow here. 53 00:03:12,542 --> 00:03:14,750 We have to be on, we have to be tough, 54 00:03:14,750 --> 00:03:16,834 we have to ring that bell so often. 55 00:03:16,834 --> 00:03:19,125 Here, in this moment, relax your shoulders 56 00:03:20,083 --> 00:03:21,500 and soften through your jaw. 57 00:03:21,500 --> 00:03:25,083 We'll just counter that with a little softness, a little ease. 58 00:03:33,250 --> 00:03:35,917 Then start to listen to the sound of your breath and you can 59 00:03:35,917 --> 00:03:38,375 tap into just this like, sweet little inner smile. 60 00:03:38,375 --> 00:03:41,041 It can be a literal like lifting a little bit of the corners of 61 00:03:41,041 --> 00:03:44,291 the mouth or just a feeling inside of like, 62 00:03:44,291 --> 00:03:47,291 "Alright, I'm pretty grateful for my life." 63 00:03:47,291 --> 00:03:49,542 We could be doing a lot of other things but here we are in the 64 00:03:49,542 --> 00:03:52,542 middle of your practice track doing some yoga. 65 00:03:52,542 --> 00:03:55,417 A group of women together. It ain't so bad. 66 00:03:55,417 --> 00:03:59,583 So a little bit of gratitude here as we bow head to heart. 67 00:03:59,583 --> 00:04:01,917 The mind intelligence to the body intelligence. 68 00:04:14,333 --> 00:04:17,125 And then once more big breath here. 69 00:04:17,125 --> 00:04:19,959 Breathing into the upper back body. 70 00:04:19,959 --> 00:04:22,750 And then as you exhale draw your shoulder blades together now. 71 00:04:22,750 --> 00:04:25,083 Imagine you're pinching a pencil between 72 00:04:25,083 --> 00:04:26,792 your two shoulder blades. 73 00:04:26,792 --> 00:04:28,875 Between this gap there and then from there that's where we'll 74 00:04:28,875 --> 00:04:32,708 lift our chin and flutter the eyelashes open. 75 00:04:32,708 --> 00:04:35,875 And so we kind of come from this shape that we all live in here 76 00:04:35,875 --> 00:04:39,375 with the shoulder blades kind of rounded to just actively seeing 77 00:04:39,375 --> 00:04:41,917 if you can draw them together. 78 00:04:43,166 --> 00:04:47,000 And again, it's strange for the image of the pencil. 79 00:04:47,000 --> 00:04:50,041 Kinda works for me just to keep that activated. 80 00:04:52,250 --> 00:04:53,083 Alright, let's wring it out. 81 00:04:53,083 --> 00:04:54,708 We're gonna inhale, reach for the sky. 82 00:04:54,708 --> 00:04:57,959 Just nice, easy, nothing fancy, big stretch. 83 00:04:57,959 --> 00:05:00,250 And then exhale, we're all gonna twist to the right. 84 00:05:00,250 --> 00:05:03,750 Left hand comes to the right knee. 85 00:05:03,750 --> 00:05:06,417 And then see if you can pinch that pencil here. 86 00:05:06,417 --> 00:05:07,375 See how many times I'm gonna say, 87 00:05:07,375 --> 00:05:09,834 "Pinch that pencil," in this class. Sorry. (laughs) 88 00:05:09,834 --> 00:05:11,625 But keep that in mind here 89 00:05:11,625 --> 00:05:14,542 so as we breathe into our bellies 90 00:05:16,750 --> 00:05:20,417 and I feel like our culture or society is always 91 00:05:20,417 --> 00:05:24,375 kind of guiding us to suck the belly in or zip up tight through 92 00:05:24,375 --> 00:05:28,625 our clothes so let this moment be a softening moment where 93 00:05:28,625 --> 00:05:29,875 we breath into our belly. 94 00:05:29,875 --> 00:05:32,500 We kind of stimulate this deep listening spot. 95 00:05:32,500 --> 00:05:35,333 Your guts. Listen to your guts. 96 00:05:37,083 --> 00:05:37,917 And then one more breath here 97 00:05:37,917 --> 00:05:40,750 as we just wring out through the torso. 98 00:05:40,750 --> 00:05:43,291 So maybe you inhale in and as you exhale maybe look a little 99 00:05:43,291 --> 00:05:45,417 bit further past your right shoulder. 100 00:05:45,417 --> 00:05:47,041 Keep that inner smile here. 101 00:05:47,041 --> 00:05:49,917 Lookin' awesome. Beautiful. 102 00:05:49,917 --> 00:05:52,041 And then rotating on the axis of the spine. 103 00:05:52,041 --> 00:05:53,750 We'll come back to center. 104 00:05:53,750 --> 00:05:56,333 Hands come to the heart, tap into that inner smile again. 105 00:05:56,333 --> 00:05:57,917 The power of the inner smile. 106 00:05:58,959 --> 00:06:00,542 I can feel sweat just like dripping down my back. 107 00:06:00,542 --> 00:06:02,250 I know I'm in the ring now. 108 00:06:02,250 --> 00:06:03,583 It's just getting started, here we go, 109 00:06:03,583 --> 00:06:04,750 inhale reach for the sky. 110 00:06:04,750 --> 00:06:06,708 Nothing fancy, just a big stretch. 111 00:06:06,708 --> 00:06:08,417 Stretch through all four sides of the torso. 112 00:06:08,417 --> 00:06:09,417 So not just the sides but 113 00:06:09,417 --> 00:06:12,625 just imagine front and back body lifting. 114 00:06:12,625 --> 00:06:13,959 Let's wiggle the fingertips. 115 00:06:13,959 --> 00:06:15,750 Heavy in the quads, strong legs 116 00:06:15,750 --> 00:06:17,500 and then here we go over to the other side. 117 00:06:17,500 --> 00:06:20,708 Twisting to the left this time. Oh yeah. 118 00:06:24,125 --> 00:06:27,000 And again finding that activation through the 119 00:06:27,000 --> 00:06:29,375 upper back body so imagine your bringing 120 00:06:29,375 --> 00:06:30,708 the two shoulder blades together. 121 00:06:30,708 --> 00:06:34,166 Even if nothing really moves, although you guys made some 122 00:06:34,166 --> 00:06:35,583 big moves in the upper back, 123 00:06:35,583 --> 00:06:37,792 it's just that feeling, that awareness. 124 00:06:41,792 --> 00:06:45,000 And then to our guts here we go, breathing down into the belly. 125 00:06:45,000 --> 00:06:46,750 See if you can really inhale, 126 00:06:46,750 --> 00:06:49,458 feel your belly widen and stretch. 127 00:06:50,625 --> 00:06:53,792 And then exhale, maybe we glance past the left shoulder. 128 00:06:53,792 --> 00:06:55,333 A little attitude even. 129 00:06:56,041 --> 00:06:58,166 Some times is nice. 130 00:06:58,166 --> 00:07:00,417 Oh yeah, nice lower back release 131 00:07:00,417 --> 00:07:02,917 and then we'll come back to center. 132 00:07:02,917 --> 00:07:06,083 Great, now we're gonna take the right hand to the left knee and 133 00:07:06,083 --> 00:07:09,250 the left hand to the right knee and we're gonna counter that 134 00:07:09,250 --> 00:07:10,792 kind of (huffs) pinching of the pencil 135 00:07:10,792 --> 00:07:12,458 by coming into like a Mr. Burns shape. 136 00:07:12,458 --> 00:07:14,583 Like fully embracing that rounding. 137 00:07:14,583 --> 00:07:15,792 Should feel really good. 138 00:07:15,792 --> 00:07:17,125 So here we go, heavy in the legs. 139 00:07:17,125 --> 00:07:19,250 And if you feel a little tight and wound up you can 140 00:07:19,250 --> 00:07:21,458 bring the legs out just a little bit. 141 00:07:22,333 --> 00:07:24,792 So first we'll do our best to sit up nice and tall. 142 00:07:24,792 --> 00:07:27,750 Think about lifting through all four sides of the torso 143 00:07:27,750 --> 00:07:30,708 and then exhale, navel draws back like a magnet to your 144 00:07:30,708 --> 00:07:32,458 spine and yeah, take it away. 145 00:07:32,458 --> 00:07:34,417 Chin to chest, we round forward. 146 00:07:34,417 --> 00:07:36,375 And we go full Mr. Burns here. 147 00:07:36,375 --> 00:07:38,458 Rounding the shoulders. 148 00:07:38,458 --> 00:07:43,208 Eventually letting the weight of the head fall down and over. 149 00:07:44,917 --> 00:07:46,417 And then close your eyes here and 150 00:07:46,417 --> 00:07:47,834 breathe like you love yourself. 151 00:07:47,834 --> 00:07:51,750 Nowhere to go. Nothing to do. 152 00:07:51,750 --> 00:07:55,542 No Surya Namaskar, so sun salutations is coming, 153 00:07:55,542 --> 00:07:59,458 no practice with the kids later. Just this moment here. 154 00:08:04,834 --> 00:08:05,542 Nice. 155 00:08:07,208 --> 00:08:09,583 Then press into anything that's touching the earth here. 156 00:08:09,583 --> 00:08:10,875 So the outer edges of the feet, 157 00:08:10,875 --> 00:08:12,959 feel your glutes kinda connect to the ground. 158 00:08:12,959 --> 00:08:15,250 Yeah, awesome and then navel draws back and 159 00:08:15,250 --> 00:08:17,291 we're gonna slowly rise up. 160 00:08:17,291 --> 00:08:19,375 And it's as if you were taking your shirt off 161 00:08:19,375 --> 00:08:20,625 to go to bed or something. 162 00:08:20,625 --> 00:08:23,834 We're gonna bring the fingertips around to the shoulders. 163 00:08:23,834 --> 00:08:26,542 And take it all the way up and overhead. 164 00:08:26,542 --> 00:08:29,291 Big stretch so big breath here, inhale. 165 00:08:29,291 --> 00:08:32,417 And then exhale bend the elbows, wiggle the fingertips, 166 00:08:32,417 --> 00:08:35,917 Cactus Arms, we pinch that pencil once again. 167 00:08:35,917 --> 00:08:38,332 Great, now chin to chest here. 168 00:08:38,332 --> 00:08:41,291 And then inhale draw a line with the nose up towards the ceiling. 169 00:08:42,457 --> 00:08:45,041 Open throat chakra here. What do you want to say? 170 00:08:45,041 --> 00:08:47,083 And then chin to chest, a nice humble bow. 171 00:08:49,291 --> 00:08:50,625 Start to breath a little deeper. 172 00:08:50,625 --> 00:08:52,792 Inhale, opening up through the throat chakra. 173 00:08:52,792 --> 00:08:54,959 Again, what do you want to say this year? 174 00:08:54,959 --> 00:08:56,500 And then exhale, chin to chest. 175 00:08:58,708 --> 00:09:00,458 And last one, should feel really good. 176 00:09:00,458 --> 00:09:03,000 Stay heavy in the hips as you lift nose up towards the sky. 177 00:09:03,000 --> 00:09:05,208 Big stretch through the front of the neck. 178 00:09:05,208 --> 00:09:07,667 And then exhale, fingertips are gonna come down, 179 00:09:07,667 --> 00:09:09,708 chin comes down and we're gonna walk them, 180 00:09:09,708 --> 00:09:11,166 you can stay where you are but I'll demo here. 181 00:09:11,166 --> 00:09:13,250 We're just gonna walk them back a little bit. 182 00:09:13,250 --> 00:09:16,208 So yogi's choice, if you feel good here wrap the shoulders you 183 00:09:16,208 --> 00:09:18,875 can imagine that so I kinda tend to live here. 184 00:09:18,875 --> 00:09:21,250 Thank God I have this practice. 185 00:09:21,250 --> 00:09:23,250 Can't imagine what it would be like if I didn't. 186 00:09:23,250 --> 00:09:24,792 I'd live here maybe. 187 00:09:24,792 --> 00:09:27,583 So wrap the shoulder around and down. 188 00:09:27,583 --> 00:09:30,291 You know shoulder coming into socket. 189 00:09:30,291 --> 00:09:32,667 And then yogi's choice you can stay lifted on the fingertips 190 00:09:32,667 --> 00:09:35,417 here or some might find flexibility in 191 00:09:35,417 --> 00:09:36,458 the forearm to come all the way down. 192 00:09:36,458 --> 00:09:38,667 Don't feel like you have to make that happen though. 193 00:09:40,166 --> 00:09:43,375 Sweet, and then inhale, lift the chest, 194 00:09:43,375 --> 00:09:48,125 long puppy belly here as you lift heart up towards the sky. 195 00:09:48,125 --> 00:09:51,208 This is a big heart opener so breathe deep. 196 00:09:51,208 --> 00:09:52,792 And then keep the neck nice and long. 197 00:09:52,792 --> 00:09:54,708 Try to press into all of your knuckles, 198 00:09:54,708 --> 00:09:56,250 all of your fingertips. 199 00:09:57,458 --> 00:10:00,166 Yeah and then one more big lift up through the armpit chest, 200 00:10:00,166 --> 00:10:01,458 whatever that means to you. 201 00:10:01,458 --> 00:10:04,000 Yeah, love the awareness in the neck guys, so nice. 202 00:10:05,250 --> 00:10:06,333 Awesome. 203 00:10:06,333 --> 00:10:09,917 Now hip points, hips, glutes get really heavy here 204 00:10:09,917 --> 00:10:12,000 as we lift up, press off the fingertips and 205 00:10:12,000 --> 00:10:14,166 we're gonna counter this with Thriller Arms. 206 00:10:14,166 --> 00:10:19,333 So take it forward, so really active reach towards the front. 207 00:10:19,333 --> 00:10:22,000 And then just plug the shoulders back into space. 208 00:10:22,000 --> 00:10:24,000 Pinch that pencil in the upper back. 209 00:10:27,250 --> 00:10:28,834 Great and then one more cycle of breath here. 210 00:10:28,834 --> 00:10:31,041 Thriller Arms if you want to take a little opposite hand, 211 00:10:31,041 --> 00:10:32,750 opposite fingertip here you can. 212 00:10:39,291 --> 00:10:42,458 Sweet and then from here we're gonna tap into the center. 213 00:10:42,458 --> 00:10:44,500 So we call this in yoga Uddiyana Bandha. 214 00:10:44,500 --> 00:10:45,708 It's a fancy name for just a 215 00:10:45,708 --> 00:10:48,166 little navel connection or center lock. 216 00:10:48,166 --> 00:10:51,417 So think of it as bringing your navel in and then up. 217 00:10:51,417 --> 00:10:52,750 And again, it can be a physical thing or 218 00:10:52,750 --> 00:10:55,583 it can just be a sensation internally. 219 00:10:55,583 --> 00:10:57,417 And it's from there that we're gonna come forward. 220 00:10:57,417 --> 00:10:59,708 So rather than jerking our hands forward, 221 00:10:59,708 --> 00:11:01,792 from our center we're gonna try to move. 222 00:11:01,792 --> 00:11:04,917 And I think it'll change the way we start to transition 223 00:11:06,083 --> 00:11:08,959 all the way forward and to all fours. 224 00:11:08,959 --> 00:11:10,917 You can back the truck up a little bit if you'd like to come 225 00:11:10,917 --> 00:11:12,834 center on your mat. Everyone doing good? 226 00:11:14,166 --> 00:11:17,458 Alright. So let's amp the breath up with a little Cat-Cow. 227 00:11:17,458 --> 00:11:19,291 Classic, right, here we go. 228 00:11:19,291 --> 00:11:21,708 Inhale, dropping the belly to open the chest. 229 00:11:23,166 --> 00:11:25,166 And then exhaling, curling the tailbone under, 230 00:11:25,166 --> 00:11:28,375 starting from there rounding through. 231 00:11:28,375 --> 00:11:30,792 Inhale, drop the belly, open the chest. 232 00:11:32,375 --> 00:11:35,834 And then exhale, rounding through. 233 00:11:35,834 --> 00:11:38,500 We'll two more. Maybe soften your gaze on these next two. 234 00:11:38,500 --> 00:11:40,959 Close your eyes, you can move with your own breath. 235 00:11:42,542 --> 00:11:45,291 Maybe see if you can elongate the inhale a little more or 236 00:11:45,291 --> 00:11:47,208 elongate the exhale. 237 00:11:50,375 --> 00:11:52,875 And then one more, just kind of in this structure. 238 00:11:55,375 --> 00:11:58,333 And then like I'm getting the vibe around here you know rules 239 00:11:58,333 --> 00:12:01,500 are meant to be broken a little bit sometimes so let's break out 240 00:12:01,500 --> 00:12:03,583 of the structure we have the form, 241 00:12:03,583 --> 00:12:05,250 now let's just find a little freedom within the form. 242 00:12:05,250 --> 00:12:08,875 So you can keep that Cat-Cow going or you can just start to 243 00:12:08,875 --> 00:12:10,792 check in with your body by veering off the 244 00:12:10,792 --> 00:12:13,542 railroad tracks a little bit. Getting a little freaky. 245 00:12:13,542 --> 00:12:14,208 Check in with your body. 246 00:12:14,208 --> 00:12:17,041 You'll have different things going on in different areas so 247 00:12:17,041 --> 00:12:18,375 just take a couple seconds. 248 00:12:19,917 --> 00:12:23,083 We're also just training our brain when we work like this on 249 00:12:23,083 --> 00:12:25,333 the mat to remember this is for you. 250 00:12:25,333 --> 00:12:28,250 You don't have to follow my lead or take cues from a teacher. 251 00:12:29,250 --> 00:12:31,250 That's kind of the beauty of the home practice, too, 252 00:12:32,333 --> 00:12:34,792 is you're really bridging that gap between mind and body 253 00:12:34,792 --> 00:12:37,750 in a way that's gonna serve for real. 254 00:12:38,750 --> 00:12:41,041 Okay, take this same little improvised dancing 255 00:12:41,041 --> 00:12:43,208 you've already cultivated. 256 00:12:43,208 --> 00:12:45,667 Thank you for just being open and jumping right in. 257 00:12:47,917 --> 00:12:50,041 You're gonna take this same little creative dance where you 258 00:12:50,041 --> 00:12:53,792 don't know where it's headed and we're gonna use this, 259 00:12:53,792 --> 00:12:56,792 again, resist the urge to just go straight there to chereograph 260 00:12:56,792 --> 00:12:58,875 our way to Downward Dog. 261 00:12:58,875 --> 00:13:00,250 So you'll take your time getting there. 262 00:13:00,250 --> 00:13:02,083 Move in a way that feels good for you. 263 00:13:04,041 --> 00:13:04,834 And then we're really kind of 264 00:13:04,834 --> 00:13:06,208 really connecting the dots, right? 265 00:13:06,208 --> 00:13:10,583 We jerk ourselves around a lot off the yoga mat and then it's 266 00:13:10,583 --> 00:13:13,041 so funny to me that people spend like $20, 267 00:13:13,041 --> 00:13:16,375 $25 to then pay to kind of jerk themselves 268 00:13:16,375 --> 00:13:17,834 around on the yoga mat. 269 00:13:17,834 --> 00:13:21,917 So for the roller girl, little IT band stretch. 270 00:13:21,917 --> 00:13:22,792 We'll bend the knees. 271 00:13:22,792 --> 00:13:25,542 We're gonna cross the right leg over the left. 272 00:13:25,542 --> 00:13:29,083 Then we're just gonna criss-cross step up to the top. 273 00:13:29,083 --> 00:13:31,417 Nice and slow. 274 00:13:31,417 --> 00:13:33,667 About half way through this transition becomes really 275 00:13:33,667 --> 00:13:36,583 humbling so just (groans) get there 276 00:13:36,583 --> 00:13:38,208 in a way that feels good. 277 00:13:38,208 --> 00:13:39,834 Tap into that inner smile. 278 00:13:40,959 --> 00:13:43,583 And then we'll come into a nice Forward Fold with the feet 279 00:13:43,583 --> 00:13:45,875 hip-width apart or flush together. 280 00:13:45,875 --> 00:13:49,125 So your choice, just really conscious in the feet, 281 00:13:49,125 --> 00:13:51,041 toes pointing forward. 282 00:13:51,041 --> 00:13:53,834 Then bend the knees, keep up with that breath. 283 00:13:53,834 --> 00:13:55,875 Grab opposite elbow with opposite hand and 284 00:13:55,875 --> 00:13:57,333 we're gonna sway side to side. 285 00:13:57,333 --> 00:14:00,583 We know this but maybe try to find something new here as maybe 286 00:14:00,583 --> 00:14:03,125 you shake the head a little loose. 287 00:14:03,125 --> 00:14:05,625 Maybe there's been somethin' heavy 288 00:14:05,625 --> 00:14:08,333 you've been carrying around. Who knows? 289 00:14:08,333 --> 00:14:11,083 Maybe you could use this opportunity to just kinda 290 00:14:11,083 --> 00:14:13,166 imagine your two angels 291 00:14:14,417 --> 00:14:16,000 flying over your head and kinda taking 292 00:14:16,000 --> 00:14:20,125 that weight up off your back so that when we release the hands 293 00:14:20,125 --> 00:14:23,291 here and inhale, lift up halfway 294 00:14:23,291 --> 00:14:25,417 to a nice flat back position, 295 00:14:25,417 --> 00:14:26,250 we're a little lighter. 296 00:14:26,250 --> 00:14:29,125 We're maybe not carrying so much weight in the back. 297 00:14:29,125 --> 00:14:32,375 Nice, exhale to release and fold. 298 00:14:32,375 --> 00:14:34,792 Tuck the chin and let's slowly roll it up. 299 00:14:34,792 --> 00:14:36,250 Take your time ladies. 300 00:14:36,250 --> 00:14:39,708 Nowhere to go, nothing to do, just this present moment. 301 00:14:49,542 --> 00:14:51,041 And then here same thing, yeah, 302 00:14:51,041 --> 00:14:53,542 take what you need, anything at all. 303 00:14:53,542 --> 00:14:57,375 Fixing your pantaloons, maybe checking in with the neck. 304 00:14:57,375 --> 00:14:58,417 Licking your lips. 305 00:15:00,500 --> 00:15:04,041 Letting go of something maybe that happened this morning 306 00:15:04,041 --> 00:15:06,959 or something that's on the to-do list for later. 307 00:15:09,291 --> 00:15:10,583 Fab, then we'll bring the hands together 308 00:15:10,583 --> 00:15:12,125 at the heart once again. 309 00:15:12,125 --> 00:15:12,667 And we're gonna go through a 310 00:15:12,667 --> 00:15:14,500 little flow moving with the breath. 311 00:15:15,375 --> 00:15:18,834 See if you can inspire your friend or the person next to you 312 00:15:18,834 --> 00:15:20,917 but not just the person next to you but the person furthest away 313 00:15:20,917 --> 00:15:24,542 from you with the sound of your breath and I'll try to 314 00:15:24,542 --> 00:15:26,708 give and receive the same. 315 00:15:27,500 --> 00:15:28,375 Alright, let's flow. 316 00:15:28,375 --> 00:15:31,250 Here we go, big inhale to reach for the sky. 317 00:15:31,250 --> 00:15:32,500 Dig into the heels here. 318 00:15:32,500 --> 00:15:35,166 Nice full body experience. Exhale, rain it down. 319 00:15:35,166 --> 00:15:37,125 Nice Forward Fold. 320 00:15:37,125 --> 00:15:39,625 Bend your knees, send the lower back some love. 321 00:15:39,625 --> 00:15:42,166 Then here we go, find the lightness as you inhale, 322 00:15:42,166 --> 00:15:43,959 flat back position. Just your version. 323 00:15:43,959 --> 00:15:44,917 Find length in the neck. 324 00:15:44,917 --> 00:15:48,583 Yeah, gorgeous and then exhale to soften and fold. 325 00:15:48,583 --> 00:15:51,583 Nice, from here bend the knees, plant the hands and in your own 326 00:15:51,583 --> 00:15:55,208 time, there's no rush, step one foot back and then the other. 327 00:15:56,708 --> 00:15:59,041 Now most people panic in Plank. 328 00:15:59,041 --> 00:16:01,708 You guys do much riskier business on a regular basis 329 00:16:01,708 --> 00:16:03,417 so no panicking here. 330 00:16:03,417 --> 00:16:06,667 So just find that sense of you whatever that means. 331 00:16:06,667 --> 00:16:08,250 Maybe draw your center, your navel, 332 00:16:08,250 --> 00:16:10,166 up to your lower back. 333 00:16:10,166 --> 00:16:12,542 Maybe bend your elbows a little bit. 334 00:16:12,542 --> 00:16:14,458 Maybe tap into that inner smile. 335 00:16:14,458 --> 00:16:17,750 And almost everyone can press away from the yoga mat even more 336 00:16:17,750 --> 00:16:20,166 to lift your heart space up between your shoulder blades. 337 00:16:20,166 --> 00:16:21,208 Like a doming effect, 338 00:16:21,208 --> 00:16:22,375 lift this part of your back towards my hand. 339 00:16:22,375 --> 00:16:25,000 Yeah! Awesome, we're here for three, two. 340 00:16:25,000 --> 00:16:27,250 Lift this part of your back to my hand, lift it up. 341 00:16:27,250 --> 00:16:28,458 Yes, boom. 342 00:16:28,458 --> 00:16:30,291 On the one, Downward Dog. 343 00:16:30,291 --> 00:16:32,333 Quietly whisper, "Hallelujah." 344 00:16:33,125 --> 00:16:34,875 And pedal it out. 345 00:16:37,667 --> 00:16:39,166 Great, claw through the fingertips to 346 00:16:39,166 --> 00:16:41,083 take pressure out of the wrists. 347 00:16:41,083 --> 00:16:42,834 And on your next big inhale we're going to slide 348 00:16:42,834 --> 00:16:44,417 the right leg up high. 349 00:16:44,417 --> 00:16:47,750 If you're tired at any point, you can always lower the left 350 00:16:47,750 --> 00:16:51,792 knee and do a half Dog little vinyasa instead of the full Dog. 351 00:16:51,792 --> 00:16:53,500 And so here we go, big inhale. 352 00:16:53,500 --> 00:16:55,792 Exhale, knee to nose. Shift if forward. 353 00:16:55,792 --> 00:16:58,166 Again, we can do this with the left knee down. 354 00:16:58,166 --> 00:17:00,542 So inhale, right leg up high. 355 00:17:00,542 --> 00:17:02,583 Three-Legged Dog. 356 00:17:02,583 --> 00:17:05,250 Exhale, knee to nose. 357 00:17:05,250 --> 00:17:09,083 Last one, with your breath, here we go, big inhale. 358 00:17:09,083 --> 00:17:11,625 Exhale knee to nose and this time we're gonna step it all the 359 00:17:11,625 --> 00:17:15,750 way up and lower the back knee down to the earth. 360 00:17:15,750 --> 00:17:17,875 Crescent Lunge, let the root of this posture 361 00:17:17,875 --> 00:17:19,290 be in this back foot. 362 00:17:19,290 --> 00:17:21,290 So slap that puppy down in the ground. 363 00:17:21,290 --> 00:17:24,125 Then squeeze the inner thighs together. 364 00:17:24,125 --> 00:17:28,416 And here we go, marrying both flexibility and stability 365 00:17:28,416 --> 00:17:30,500 together in this Crescent Lunge. 366 00:17:30,500 --> 00:17:32,834 So if we're looking for more flexibility we might start to 367 00:17:32,834 --> 00:17:34,625 push in forward towards that front hip 368 00:17:34,625 --> 00:17:36,000 after a couple breaths. 369 00:17:36,000 --> 00:17:38,250 If you tend to kind of dump all your weight into the front foot 370 00:17:38,250 --> 00:17:40,291 see if you can back off a little bit 371 00:17:40,291 --> 00:17:42,500 and maybe hug the lower ribs in. 372 00:17:44,333 --> 00:17:45,667 If you ever feel like you're gonna fall, 373 00:17:45,667 --> 00:17:49,208 domino effect, always you can try bringing hands to heart 374 00:17:49,208 --> 00:17:51,250 or hands to waistline. 375 00:17:51,250 --> 00:17:53,542 And then all of us, let's lift up from that pelvic floor just a 376 00:17:53,542 --> 00:17:55,291 bit by squeezing the inner thighs together. 377 00:17:55,291 --> 00:17:56,083 Yes, beautiful. 378 00:17:56,083 --> 00:17:58,458 And we came out of the sideways there so awesome. 379 00:17:58,458 --> 00:18:02,792 Inhale in, exhale, fierce, bend the elbows lift your chest. 380 00:18:02,792 --> 00:18:04,417 Maybe claw the fingertips. 381 00:18:04,417 --> 00:18:06,792 That was for you for The Hellcats. 382 00:18:06,792 --> 00:18:09,375 Here we go, inhale, reach for the sky. 383 00:18:09,375 --> 00:18:12,250 Exhale, paint a wall all the way down. 384 00:18:13,333 --> 00:18:15,083 And here we go, fingertips on the earth, 385 00:18:15,083 --> 00:18:17,917 we're gonna peel the right hip crease back and just dig into 386 00:18:17,917 --> 00:18:21,125 that right heel as we pull, pull, pull back. 387 00:18:21,125 --> 00:18:23,667 So I like to keep a generous bend in this right knee for this 388 00:18:23,667 --> 00:18:25,208 stretch even though you might know this 389 00:18:25,208 --> 00:18:27,125 stretch from gym class. 390 00:18:27,125 --> 00:18:30,291 I like to keep a big ol' stretch in that knee because then we 391 00:18:30,291 --> 00:18:32,583 really stretch the belly of that hamstring muscle 392 00:18:32,583 --> 00:18:33,875 and not the attachments. 393 00:18:33,875 --> 00:18:35,917 Great for you, my friend. 394 00:18:35,917 --> 00:18:38,834 So, yes, love it. 395 00:18:39,875 --> 00:18:42,500 Flex your right toes toward your face for one more breath. 396 00:18:43,917 --> 00:18:45,792 And let's dig into that right heel. 397 00:18:45,792 --> 00:18:48,542 Get a nice stretch through the fascia of that right foot as you 398 00:18:48,542 --> 00:18:51,667 slowly roll all the way back and through. 399 00:18:51,667 --> 00:18:53,250 Then we'll curl the back toes under, 400 00:18:53,250 --> 00:18:55,917 lift that back knee and then here we go. 401 00:18:55,917 --> 00:18:57,333 Inhale, open the chest. 402 00:18:57,333 --> 00:19:00,625 Let your heart radiate forward, find that inner smile again. 403 00:19:00,625 --> 00:19:03,375 And then exhale, plant the palms, step it back. 404 00:19:03,375 --> 00:19:04,583 Second Plank Pose. 405 00:19:04,583 --> 00:19:06,208 Fierce and strong. 406 00:19:07,583 --> 00:19:10,250 So we're gonna focus now on doming up through 407 00:19:10,250 --> 00:19:11,583 the upper back body on this one. 408 00:19:11,583 --> 00:19:13,041 Yeah, really nice, love it. 409 00:19:13,041 --> 00:19:14,500 Yeah. Cool. 410 00:19:14,500 --> 00:19:16,875 Ooh, yeah, beautiful. Love that lift. 411 00:19:16,875 --> 00:19:20,708 We're here for three, two, lift the tail up and 412 00:19:20,708 --> 00:19:22,583 back on the one, Downward Dog. 413 00:19:24,166 --> 00:19:25,417 Take a second here. 414 00:19:25,417 --> 00:19:27,875 Check in, nice cleansing breath in and out. 415 00:19:31,333 --> 00:19:33,166 And then here we go, clawing through the fingertips, 416 00:19:33,166 --> 00:19:36,125 inhale, lift the left leg up hig as you breath in. 417 00:19:36,125 --> 00:19:37,792 Feel that anchor in the right heel. 418 00:19:37,792 --> 00:19:39,708 Exhale, shift forward, knee to nose. 419 00:19:39,708 --> 00:19:40,875 Shoulders over the wrists. 420 00:19:40,875 --> 00:19:42,208 Again, we can lower that bottom knee 421 00:19:42,208 --> 00:19:43,542 if you're feeling a little tired today. 422 00:19:43,542 --> 00:19:45,291 Inhale, lift left leg up high. 423 00:19:45,291 --> 00:19:47,250 Claw through the fingertips. 424 00:19:47,250 --> 00:19:50,542 Exhale, squeeze, navel lifts up. 425 00:19:50,542 --> 00:19:51,542 Nice breath, inhale. 426 00:19:51,542 --> 00:19:54,291 Last one, you got it, inhale, lift. 427 00:19:54,291 --> 00:19:56,125 Exhale, squeeze. 428 00:19:56,125 --> 00:19:57,875 And we'll step that left foot all the way up. 429 00:19:57,875 --> 00:20:00,083 We can use our hands to guide it there. 430 00:20:00,083 --> 00:20:01,166 Lower the back knee. 431 00:20:01,166 --> 00:20:03,750 Start to feel that opening through the psoas 432 00:20:03,750 --> 00:20:05,166 and the hip crease. 433 00:20:05,166 --> 00:20:07,500 And then let the root of this posture be that back leg. 434 00:20:10,083 --> 00:20:11,917 And when you're ready, we rise. 435 00:20:15,208 --> 00:20:17,333 And then you already know this but I need this reminder every 436 00:20:17,333 --> 00:20:19,917 day of my life so don't worry about the shape. 437 00:20:21,959 --> 00:20:23,041 Focus on the sensation. 438 00:20:23,041 --> 00:20:24,875 What's getting love every time I breathe in? 439 00:20:24,875 --> 00:20:27,125 What needs love that I forgot about? 440 00:20:28,166 --> 00:20:29,625 Do I feel like I'm gonna fall 441 00:20:29,625 --> 00:20:32,083 and topple over the person next to me? 442 00:20:32,083 --> 00:20:33,792 Can I find support from within? 443 00:20:33,792 --> 00:20:34,959 Huge metaphor there, right? 444 00:20:34,959 --> 00:20:36,333 Like we're always looking for support. 445 00:20:36,333 --> 00:20:38,708 Like, "You're not supporting me enough." 446 00:20:38,708 --> 00:20:41,875 But can we find the support from within by 447 00:20:41,875 --> 00:20:44,583 especially when it's an all female practice by lifting up 448 00:20:44,583 --> 00:20:46,166 from our pelvic floor. 449 00:20:46,166 --> 00:20:48,000 Finding that, squeezing in, 450 00:20:48,000 --> 00:20:50,875 that lifting of the inner thighs. 451 00:20:50,875 --> 00:20:53,208 Awesome here we go, inhale in. 452 00:20:53,208 --> 00:20:55,917 We move from soft and graceful and light to fierce. 453 00:20:55,917 --> 00:20:59,166 Bend the elbows, shoulder blades draw together, 454 00:20:59,166 --> 00:21:00,750 maybe we claw the fingertips here. 455 00:21:00,750 --> 00:21:03,583 Press into the big toe mound of that front foot. 456 00:21:03,583 --> 00:21:05,750 Yeah, nice and then inhale, we rise. 457 00:21:06,583 --> 00:21:09,041 Exhale, paint a wall forward. 458 00:21:10,083 --> 00:21:11,583 Peeling the left hip crease back. 459 00:21:11,583 --> 00:21:14,458 Here we go digging into that left heel. 460 00:21:14,458 --> 00:21:16,667 This is another good one. 461 00:21:16,667 --> 00:21:19,625 Again, it seems obvious but just a reminder to drop the shape. 462 00:21:19,625 --> 00:21:20,834 So bend that knee and really get 463 00:21:20,834 --> 00:21:24,041 into the sensation of that meaty hamstring. 464 00:21:25,792 --> 00:21:28,291 The hamstrings, of course, being that muscle that no matter 465 00:21:29,458 --> 00:21:31,542 how much you do or what you do or what you don't do, 466 00:21:31,542 --> 00:21:32,542 it's still always going to be 467 00:21:32,542 --> 00:21:36,542 a really kind of persnickety (laughs) muscle. 468 00:21:41,125 --> 00:21:42,250 Let's take one more breath here. 469 00:21:42,250 --> 00:21:44,542 Flex your left toes up towards your third eye. 470 00:21:45,792 --> 00:21:48,792 And then again, we'll waste nothing here so rather than just 471 00:21:48,792 --> 00:21:50,458 jerking ourselves forward for the next thing, 472 00:21:50,458 --> 00:21:53,250 let's work on the feet so dig into that left heel 473 00:21:54,333 --> 00:21:56,125 and roll through that left foot. 474 00:21:58,208 --> 00:21:59,959 And then fingertips come forward. 475 00:21:59,959 --> 00:22:01,667 We'll curl the back toes under. 476 00:22:01,667 --> 00:22:04,959 Right heel lifts up and we reach it way back. 477 00:22:04,959 --> 00:22:07,083 Here we go, inhale, let your chest open, 478 00:22:07,083 --> 00:22:09,542 heart open, let that energy radiate forward. 479 00:22:09,542 --> 00:22:10,667 Tap into that inner smile. 480 00:22:10,667 --> 00:22:13,333 Woo, big stretch and then exhale plant the palms. 481 00:22:14,417 --> 00:22:17,333 Nice, inhale. Press away from the yoga mat. 482 00:22:17,333 --> 00:22:19,125 Press up into your power. 483 00:22:19,125 --> 00:22:22,291 Quietly whisper to yourself as you tuck the chin, 484 00:22:22,291 --> 00:22:23,166 "I am strong." 485 00:22:23,166 --> 00:22:24,959 You can whipser it out loud or just to yourself. 486 00:22:24,959 --> 00:22:25,917 I am strong. 487 00:22:27,291 --> 00:22:28,333 Yes, and then here we go. 488 00:22:28,333 --> 00:22:30,125 We'll look forward, shift forward. 489 00:22:30,125 --> 00:22:32,208 Elbows stay hugging in as long as possible. 490 00:22:32,208 --> 00:22:35,500 Belly flops are totally welcome so nice slow lower to the ground 491 00:22:35,500 --> 00:22:38,208 or belly flop, always welcome. 492 00:22:38,208 --> 00:22:39,917 Then press into the tops of the feet. 493 00:22:39,917 --> 00:22:42,834 Keep those elbows sucking in like grasshopper legs 494 00:22:42,834 --> 00:22:45,542 and here we go, inhale, rise up Baby Cobra. 495 00:22:45,542 --> 00:22:49,375 Nice and strong in the lower body. 496 00:22:49,375 --> 00:22:52,333 Exhale, release. Forehead kisses the mat. 497 00:22:52,333 --> 00:22:55,291 Nice! Curl the toes under, lift the kneecaps, 498 00:22:55,291 --> 00:22:58,125 tone your quads. Press into your power. 499 00:22:58,125 --> 00:23:00,333 Press up, lift up, power up. 500 00:23:00,333 --> 00:23:03,375 Again, take your gaze straight down to Mama Earth and quietly 501 00:23:03,375 --> 00:23:05,417 whisper to yourself, "I am strong." 502 00:23:05,417 --> 00:23:07,917 You can put a little descriptive word before the strong if you 503 00:23:07,917 --> 00:23:09,250 like, if you need it. 504 00:23:10,500 --> 00:23:12,291 And Downward Facing Dog. Nice work. 505 00:23:12,291 --> 00:23:14,041 Alright, we're starting to welcome that heat. 506 00:23:15,000 --> 00:23:18,083 Nice, big breath here. In through the nose. 507 00:23:18,083 --> 00:23:19,583 Let some heat out through the mouth. 508 00:23:19,583 --> 00:23:21,417 (sighs) 509 00:23:21,417 --> 00:23:22,375 Great, this time we're gonna 510 00:23:22,375 --> 00:23:24,708 cross the left foot over the right. 511 00:23:24,708 --> 00:23:27,708 Start to stretch through again the fascia of the foot. 512 00:23:27,708 --> 00:23:30,000 Getting into the that outer hip as you criss-cross step 513 00:23:30,000 --> 00:23:31,875 all the way to the top. 514 00:23:31,875 --> 00:23:34,125 There's a little bit of a swagger here. 515 00:23:34,125 --> 00:23:35,625 Again, there's a little bit of a humbling moment 516 00:23:35,625 --> 00:23:37,208 as you reach the top. (laughs) 517 00:23:38,959 --> 00:23:40,417 You'll make your way there. 518 00:23:40,417 --> 00:23:43,583 Feet hip-width apart or flush together. 519 00:23:43,583 --> 00:23:45,792 Yogi's choice, just nice, conscious footing. 520 00:23:47,625 --> 00:23:50,750 Awesome, inhale, halfway lift, your version. 521 00:23:50,750 --> 00:23:52,917 Exhale to soften and bow. 522 00:23:52,917 --> 00:23:55,417 Just reversing the same way we went down into this flow we're 523 00:23:55,417 --> 00:23:57,750 gonna inhale, bend the knees, dig into the heels and reach the 524 00:23:57,750 --> 00:24:00,083 fingertips forward, up and back. 525 00:24:01,291 --> 00:24:03,542 Then catch something up and overhead. 526 00:24:03,542 --> 00:24:04,959 And we'll bring the palms together 527 00:24:04,959 --> 00:24:08,708 and down to the heart space. Anjuli Mudra. 528 00:24:08,708 --> 00:24:11,500 Now take a second here to close your eyes and try to just 529 00:24:11,500 --> 00:24:12,750 observe the breath. 530 00:24:14,208 --> 00:24:16,208 Feel the quality of air. 531 00:24:17,792 --> 00:24:20,083 Around your forehead, the sweat on your lip. 532 00:24:22,333 --> 00:24:25,291 See if you can relax your shoulders down with each exhale. 533 00:24:33,667 --> 00:24:35,959 And then for this next flow, and it'll be our last flow on each 534 00:24:35,959 --> 00:24:38,041 side, a mini practice today. 535 00:24:39,375 --> 00:24:41,417 See if you can give your thinking mind a break. 536 00:24:41,417 --> 00:24:43,041 Super hard, I know. 537 00:24:43,041 --> 00:24:45,458 But as people who work with their bodies on a regular basis 538 00:24:45,458 --> 00:24:48,959 at a professional level, maybe it's actually not as hard as you 539 00:24:48,959 --> 00:24:51,834 think on the yoga mat to give yourself an opportunity to let 540 00:24:51,834 --> 00:24:55,083 your body intelligence just have the head seat at the table. 541 00:24:55,083 --> 00:24:58,625 And let your mind intelligence take a break. 542 00:25:00,291 --> 00:25:02,458 See what happens. Bending the knees, here we go. 543 00:25:02,458 --> 00:25:04,583 Moving together, inhale, we reach for the sky. 544 00:25:04,583 --> 00:25:06,125 Fingertips go down to come up. 545 00:25:06,125 --> 00:25:08,041 Big breath, big stretch. 546 00:25:08,041 --> 00:25:11,500 Exhale, rain it down this time. Bend the knees. 547 00:25:11,500 --> 00:25:12,875 Inhale, halfway lift. 548 00:25:12,875 --> 00:25:14,875 Your version, nice, long neck. 549 00:25:14,875 --> 00:25:17,208 Exhale, soften and fold. 550 00:25:17,208 --> 00:25:19,291 Bend the knees, plant the palms, take your time. 551 00:25:19,291 --> 00:25:20,959 We're gonna step one foot back then the other. 552 00:25:22,083 --> 00:25:23,250 Go through your checklist here. 553 00:25:23,250 --> 00:25:25,291 Pressing away from the yoga mat. 554 00:25:25,291 --> 00:25:27,083 Inhale to shift forward, look forward, 555 00:25:27,083 --> 00:25:29,083 hug the elbows into the side body. 556 00:25:29,083 --> 00:25:34,000 Exhale, slowly lower down or a nice smiley belly flop. 557 00:25:34,708 --> 00:25:36,166 Inhale for your Cobra. 558 00:25:36,166 --> 00:25:38,375 Just think about opening your heart here. 559 00:25:38,375 --> 00:25:40,500 And then exhale to release. 560 00:25:40,500 --> 00:25:42,291 Curl the toes under, lift the knee caps, 561 00:25:42,291 --> 00:25:44,542 tone the quads, here we go, pressing into our power. 562 00:25:44,542 --> 00:25:46,166 Power up, press up. 563 00:25:46,166 --> 00:25:48,959 Quietly whisper, "I am strong." I am strong. 564 00:25:48,959 --> 00:25:51,250 Downward Facing Dog. 565 00:25:51,250 --> 00:25:54,875 Again, letting body intelligence just lead the way. 566 00:25:54,875 --> 00:25:57,417 Inhale, lift the right leg up high. 567 00:25:57,417 --> 00:25:59,917 Exhale, just one this time, knee to nose. 568 00:25:59,917 --> 00:26:02,542 Squeeze and lift, then step it up. 569 00:26:02,542 --> 00:26:04,583 Nice, then we're gonna pivot on the back foot. 570 00:26:04,583 --> 00:26:06,959 Again, take your time here, there's no rush. 571 00:26:06,959 --> 00:26:09,083 Left toes pointing in. 572 00:26:09,083 --> 00:26:10,166 And then as you're ready, 573 00:26:10,166 --> 00:26:12,166 strong, powerful legs, I know you have 'em, 574 00:26:12,166 --> 00:26:16,166 squeeze through the midline as you reach for the sky. 575 00:26:16,166 --> 00:26:18,417 Warrior I. 576 00:26:18,417 --> 00:26:21,041 So from here we're gonna inhale in, 577 00:26:21,041 --> 00:26:24,291 exhale, bend the elbows, come into this Cactus Arms again. 578 00:26:24,291 --> 00:26:25,667 (hisses) Fierce. 579 00:26:25,667 --> 00:26:27,041 Then we're just gonna keep it going all 580 00:26:27,041 --> 00:26:28,625 the way down, interlace. 581 00:26:29,834 --> 00:26:33,041 If you're feeling really wobbly and belly just can't seem to 582 00:26:33,041 --> 00:26:35,333 find that connection, you can widen your legs so they're not 583 00:26:35,333 --> 00:26:38,000 so much on a tight rope so you're on two parallel lines. 584 00:26:38,000 --> 00:26:40,667 But feel it out. 585 00:26:40,667 --> 00:26:42,000 Alright, you might know where we're heading here. 586 00:26:42,000 --> 00:26:43,333 Knuckles gonna go down and away. 587 00:26:43,333 --> 00:26:44,917 We open up through the chest. 588 00:26:44,917 --> 00:26:46,000 Strong legs here. 589 00:26:46,000 --> 00:26:47,792 I know you have 'em so we're gonna use them. 590 00:26:47,792 --> 00:26:49,667 Keep that back foot strong. 591 00:26:49,667 --> 00:26:52,166 In fact, let the root of this be in the back foot. 592 00:26:52,166 --> 00:26:55,708 So dig into your back heel as you send your heart forward. 593 00:26:55,708 --> 00:26:58,917 It's almost as if you're looking over into a pond like in 594 00:26:58,917 --> 00:27:00,875 Zoolander like, "Who am I?" 595 00:27:00,875 --> 00:27:03,041 Like keeping that length in the neck. 596 00:27:03,041 --> 00:27:06,041 Then you can pause here, breathing with everything you've 597 00:27:06,041 --> 00:27:10,041 got, full breath or maybe test your appropriate edge by 598 00:27:10,041 --> 00:27:12,083 bringing the crown of the head towards the earth 599 00:27:12,083 --> 00:27:14,000 for a full on Humble Warrior. 600 00:27:14,000 --> 00:27:16,959 To me, they're all humble warriors but knuckles reach 601 00:27:16,959 --> 00:27:18,875 towards the sky on this one. 602 00:27:18,875 --> 00:27:21,125 And keep that left inner thigh engaged. 603 00:27:22,667 --> 00:27:25,458 Nice, then from that back foot, from the power of that back foot 604 00:27:25,458 --> 00:27:28,291 press into the earth. Slowly begin to rise. 605 00:27:30,000 --> 00:27:32,917 Then break free of the chains. 606 00:27:32,917 --> 00:27:35,208 Inhale, Warrior I. 607 00:27:35,208 --> 00:27:36,208 Great, check it out. 608 00:27:36,208 --> 00:27:38,875 Small but powerful move here from your core. 609 00:27:38,875 --> 00:27:41,041 Inhale, spread the fingertips. 610 00:27:41,041 --> 00:27:42,083 Exhale, navel draws in. 611 00:27:42,083 --> 00:27:44,708 We're gonna lift the back heel up and we're just gonna come 612 00:27:44,708 --> 00:27:47,917 into a high lunge. Yes, sink a little deeper. Nice. 613 00:27:47,917 --> 00:27:50,500 Inhale, pull the thumbs back, big stretch. 614 00:27:50,500 --> 00:27:53,625 Exhale, we rain it down just like before. 615 00:27:53,625 --> 00:27:56,792 Aweosme, plant the palms, step the right toes back. 616 00:27:56,792 --> 00:27:57,917 Yogi's choice here. 617 00:27:57,917 --> 00:27:59,625 Really truly, listen to your body. 618 00:27:59,625 --> 00:28:01,417 You can go to belly to Cobra. 619 00:28:01,417 --> 00:28:05,000 Maybe now a Chataranga to Up Dog or go straight to Downward Dog. 620 00:28:05,000 --> 00:28:08,333 So this is one of those moments where we're empowering ourselves 621 00:28:08,333 --> 00:28:10,834 to make a choice and for those who are 622 00:28:10,834 --> 00:28:13,875 listening in or watching, we're inspiring them to do the same. 623 00:28:17,208 --> 00:28:19,667 Inhale in through the nose. 624 00:28:19,667 --> 00:28:21,750 Let it go, out through the mouth. (sighs) 625 00:28:23,041 --> 00:28:24,583 Second side, right heel goes down. 626 00:28:24,583 --> 00:28:26,917 Here we go, inhale, lift the left leg up high. 627 00:28:26,917 --> 00:28:28,375 Love the quality of movement here, ladies. 628 00:28:28,375 --> 00:28:29,291 Really, really nice. 629 00:28:29,291 --> 00:28:31,333 Thank you for sharing it with me. 630 00:28:31,333 --> 00:28:33,458 Here we go, squeeze and lift, shifting forward. 631 00:28:33,458 --> 00:28:36,208 Knee to nose just one on these and then we'll step it up. 632 00:28:37,500 --> 00:28:40,291 Alright and pivoting on the back foot this time. 633 00:28:40,291 --> 00:28:42,917 Right toes turn towards the right front corner of the mat. 634 00:28:44,083 --> 00:28:45,083 Nice strong legs. 635 00:28:45,083 --> 00:28:49,458 When you're ready take it away, reaching fingertips to the sky. 636 00:28:49,458 --> 00:28:52,166 We rise together, Warrior I. 637 00:28:53,458 --> 00:28:56,208 So we know the general shape, now pay attention to the 638 00:28:56,208 --> 00:28:57,959 sensation in your body. 639 00:28:57,959 --> 00:28:59,458 Pull that left hip crease back. 640 00:28:59,458 --> 00:29:01,125 Squeezing the inner thighs to the midline. 641 00:29:01,125 --> 00:29:04,667 Yeah, really nice and you can get a little bit even if it's 642 00:29:04,667 --> 00:29:07,583 just an inkling of power, your personal power as you lift up 643 00:29:07,583 --> 00:29:09,583 from that pelvic floor. 644 00:29:12,041 --> 00:29:12,959 Strong and steady, 645 00:29:12,959 --> 00:29:15,083 pressing into the knife edge of that back foot. 646 00:29:15,959 --> 00:29:19,083 And then here we go, inhale in reach up high. 647 00:29:19,083 --> 00:29:22,458 Exhale, bend the elbows, Cactus Arms. 648 00:29:22,458 --> 00:29:25,417 Find that rinse in that upper back body. 649 00:29:25,417 --> 00:29:27,917 Great, then we'll keep it going down. 650 00:29:27,917 --> 00:29:30,250 Maybe opposite thumb on top this time. 651 00:29:31,083 --> 00:29:33,125 Just a little yoga for the brain. 652 00:29:33,125 --> 00:29:35,125 And then knuckles go down and away and, 653 00:29:35,125 --> 00:29:37,291 yeah, never wait for me. Go for it whenever you're ready. 654 00:29:37,291 --> 00:29:39,750 We're gonna keep that back foot strong. 655 00:29:39,750 --> 00:29:43,083 Hold on to your foundation and then send your gaze forward. 656 00:29:43,083 --> 00:29:45,291 First, imagine you're kind of looking into a pond, 657 00:29:45,291 --> 00:29:47,417 looking into a mirror. 658 00:29:47,417 --> 00:29:49,458 The back of the neck is nice and long. 659 00:29:49,458 --> 00:29:51,959 Yeah and then take it away. All the way down perhaps. 660 00:29:51,959 --> 00:29:55,500 Just testing it out here. 661 00:29:55,500 --> 00:30:00,333 Remembering that the process is really the candy here. 662 00:30:00,333 --> 00:30:01,792 No destination. 663 00:30:03,375 --> 00:30:07,041 One more cycle of breath in this Humble Warrior. 664 00:30:10,125 --> 00:30:13,041 And then use the power of your back foot and of course your 665 00:30:13,041 --> 00:30:15,917 connection to your center to slowly rise up. 666 00:30:15,917 --> 00:30:18,250 Squeeze the inner thighs to the midline. 667 00:30:18,250 --> 00:30:22,125 Break free the chains and then inhale reach for the sky. 668 00:30:22,125 --> 00:30:24,333 Ah, just as the sun brightens. 669 00:30:24,333 --> 00:30:25,875 Beautiful, here we go. 670 00:30:25,875 --> 00:30:28,208 Small but important move coming from the center. 671 00:30:28,208 --> 00:30:29,917 Navel draws in and up when you're ready. 672 00:30:29,917 --> 00:30:32,583 Pivot on the back foot, lift that right heel and 673 00:30:32,583 --> 00:30:33,875 then send it way back. 674 00:30:33,875 --> 00:30:36,625 Feel that big stretch through that right hip crease. 675 00:30:36,625 --> 00:30:38,708 Beautiful, beautiful, beautiful and then squeeze those inner 676 00:30:38,708 --> 00:30:40,250 thighs to the midline. 677 00:30:40,250 --> 00:30:43,208 Yeah. Nice, really, really nice. 678 00:30:43,208 --> 00:30:46,125 Inhale in, smile. Just internally even. 679 00:30:46,125 --> 00:30:49,250 And then ehxale here we go, raining it all the way down. 680 00:30:50,041 --> 00:30:52,625 Great, inhale this time just look forward. 681 00:30:52,625 --> 00:30:54,333 Open the chest, find length. 682 00:30:54,333 --> 00:30:57,417 And then exhale, plant the palms, step it back. 683 00:30:57,417 --> 00:31:01,834 Belly to Cobra, Chataranga to Up Dog or straight to the Down Dog. 684 00:31:02,708 --> 00:31:04,250 Synchronizing with your breath. 685 00:31:04,250 --> 00:31:07,542 A little bit of a rinse and then exhale to Downward Dog 686 00:31:07,542 --> 00:31:09,667 for one big Lion's Breath. 687 00:31:09,667 --> 00:31:10,750 We're gonna take it to our knees 688 00:31:10,750 --> 00:31:12,917 after this so give it everything you got. 689 00:31:12,917 --> 00:31:14,750 Again, if you've had anything bugging you, 690 00:31:14,750 --> 00:31:17,250 any stress, any words unspoken 691 00:31:17,250 --> 00:31:19,083 or maybe words you wished you hadn't said, 692 00:31:19,083 --> 00:31:22,417 let's let it all go here in this big cleansing exhale. 693 00:31:22,417 --> 00:31:23,834 You're gonna stick your tongue out when we 694 00:31:23,834 --> 00:31:26,375 breathe out so here we go. 695 00:31:26,375 --> 00:31:28,291 Big inhale through the nostrils. 696 00:31:29,583 --> 00:31:31,708 And then exhale, Lion's Breath, tongue out. 697 00:31:31,708 --> 00:31:33,792 (exhales) 698 00:31:33,792 --> 00:31:35,291 Yeah. 699 00:31:35,291 --> 00:31:38,291 Slowly descsend the knees down to the earth. 700 00:31:38,291 --> 00:31:40,125 Soft landing on the knes. 701 00:31:40,125 --> 00:31:41,250 We're gonna bring the big toes to touch, 702 00:31:41,250 --> 00:31:43,583 knees as wide as the yoga mat. 703 00:31:43,583 --> 00:31:45,083 And let's send it on back, ladies, 704 00:31:45,083 --> 00:31:47,000 Extended Child's Pose. 705 00:31:47,000 --> 00:31:49,708 If this is not a good resting posture for you just hollar at 706 00:31:49,708 --> 00:31:51,041 me and we'll pick something else. 707 00:31:51,041 --> 00:31:54,166 Won't be here long just a couple calm, 708 00:31:54,166 --> 00:31:59,458 cooling breaths in and out through the nose and mouth. 709 00:32:15,166 --> 00:32:16,417 Awesome. 710 00:32:18,583 --> 00:32:19,583 As you're ready, 711 00:32:19,583 --> 00:32:22,291 carve a line with the nose forward, look up. 712 00:32:23,375 --> 00:32:25,792 Then from your fingertips, claw. 713 00:32:25,792 --> 00:32:27,417 From here, we're gonna drag ourselves 714 00:32:27,417 --> 00:32:29,375 all the way up and forward. 715 00:32:29,375 --> 00:32:33,667 Walk the knees in in a way that feels good for you, 716 00:32:33,667 --> 00:32:36,750 lower belly down to the ground. 717 00:32:36,750 --> 00:32:38,708 We're all gonna turn towards the right. 718 00:32:38,708 --> 00:32:40,375 So we're just gonna turn torwards the right and come on 719 00:32:40,375 --> 00:32:41,708 to our backs here. 720 00:32:41,708 --> 00:32:44,208 So that you're flat on your back. 721 00:32:45,417 --> 00:32:47,125 And I'll guide you with my voice. 722 00:32:48,583 --> 00:32:51,250 But jsut take a second here to feel the weight of your body 723 00:32:51,250 --> 00:32:53,250 down on the gorund. 724 00:32:55,041 --> 00:32:57,792 Completely releasing and if by any chance, 725 00:32:57,792 --> 00:33:00,834 not saying this is the case, but just in case 'cause it happens 726 00:33:00,834 --> 00:33:03,625 to me all the time, in case you feel a little bit hung out to 727 00:33:03,625 --> 00:33:06,750 dry lately or just like super spent or maybe a little bit 728 00:33:06,750 --> 00:33:09,583 alone, take this moment here. 729 00:33:11,083 --> 00:33:15,208 Do not bypass it to just close your eyes and literally imagine 730 00:33:15,208 --> 00:33:20,291 this firm ground rising up to meet your back body, 731 00:33:20,291 --> 00:33:22,333 supporting you in this moment. 732 00:33:27,000 --> 00:33:29,542 And it seems so small, it maybe even a little silly or 733 00:33:29,542 --> 00:33:31,500 a little cheesy but when we do things like this. 734 00:33:31,500 --> 00:33:34,458 This small guided gestures. 735 00:33:34,458 --> 00:33:36,375 You know, we guide our thoughts, 736 00:33:38,000 --> 00:33:40,708 we signal the brain, 737 00:33:40,708 --> 00:33:44,834 "Ah, I'm held. I'm safe. I'm supported." 738 00:33:52,083 --> 00:33:54,750 Nice and slow we're gonna lift the knees up, 739 00:33:54,750 --> 00:33:56,458 bring the feet to the ground. 740 00:33:56,458 --> 00:33:57,959 As if you were prepping for Bridge Pose 741 00:33:57,959 --> 00:34:00,583 but we're not gonna do Bridge. 742 00:34:00,583 --> 00:34:02,041 Kick the right foot up towards the sky. 743 00:34:02,041 --> 00:34:04,375 Rotate that ankle. 744 00:34:04,375 --> 00:34:07,875 One way and then the other. Spread the toes. 745 00:34:09,833 --> 00:34:12,333 Nobody had a game last night but you know legs up the wall after 746 00:34:12,333 --> 00:34:15,375 a game, super good, super awesome. 747 00:34:16,500 --> 00:34:18,083 Great, point and flex. 748 00:34:20,417 --> 00:34:22,417 And then we'll cross the right ankle over 749 00:34:22,417 --> 00:34:23,667 the top of the left thigh. 750 00:34:23,667 --> 00:34:26,500 And with this Reclined One-Legged Pigeon. 751 00:34:26,500 --> 00:34:27,833 So you're gonna thread the needle. 752 00:34:27,833 --> 00:34:30,750 Right fingertips are gonna go through the whole. 753 00:34:30,750 --> 00:34:35,583 I usually hey-oh there to kind of, yeah, anyway. 754 00:34:35,583 --> 00:34:39,125 And then squeeze your legs up to your heart here and then imagine 755 00:34:39,125 --> 00:34:41,708 you're kicking your left foot to a wall. 756 00:34:43,166 --> 00:34:44,542 Yeah. 757 00:34:44,542 --> 00:34:47,250 So you should feel kind of yummy sentation. 758 00:34:49,417 --> 00:34:52,166 And then you can stay here, ladies, breathing deep. 759 00:34:52,166 --> 00:34:54,792 Or if you want a little extra love in the hamstring, 760 00:34:54,792 --> 00:34:56,583 we can start to straighten that left leg. 761 00:34:56,583 --> 00:34:57,708 It's just an option. 762 00:34:57,708 --> 00:35:01,000 Might feel good to just stay focused on that right hip. 763 00:35:01,000 --> 00:35:04,208 All the while, no matter what's going on in these stretches, 764 00:35:04,208 --> 00:35:07,917 we're finding that sensation of our yoga mats just kind of 765 00:35:07,917 --> 00:35:10,291 rising up to meet our backs, havin' our backs. 766 00:35:10,291 --> 00:35:11,583 Feeling supported. 767 00:35:12,875 --> 00:35:14,875 Let's take on more big ol' breath here. 768 00:35:16,125 --> 00:35:18,667 And then use the exhale to slowly release. 769 00:35:18,667 --> 00:35:20,750 Again, remember how you move matters here 770 00:35:20,750 --> 00:35:22,625 so the moments in-between count. 771 00:35:23,875 --> 00:35:25,542 Yeah, really nice. 772 00:35:25,542 --> 00:35:27,542 As you're ready, we'll unravel. 773 00:35:30,333 --> 00:35:33,250 In your own time, moving in a way that feels good. 774 00:35:35,083 --> 00:35:36,917 Respecting your body. 775 00:35:40,959 --> 00:35:42,542 Threading the needle. 776 00:35:45,667 --> 00:35:48,792 And noticing how the left hip feels. 777 00:36:02,917 --> 00:36:06,250 Option to extend that right leg if you like. 778 00:36:06,250 --> 00:36:08,250 Take one more breath here. 779 00:36:10,583 --> 00:36:13,083 And then when you're ready, let's unravel. 780 00:36:13,083 --> 00:36:14,250 Oh, yeah. 781 00:36:17,291 --> 00:36:19,458 Then we're gonna extend the right leg, 782 00:36:19,458 --> 00:36:21,291 extend the left leg. 783 00:36:22,542 --> 00:36:24,000 Then, I think we all have room here, 784 00:36:24,000 --> 00:36:25,375 big full body stretch. 785 00:36:25,375 --> 00:36:28,667 Inhale, reach for the sky, fingertips towards me. 786 00:36:28,667 --> 00:36:30,417 Spread the fingertips, spread the toes. 787 00:36:30,417 --> 00:36:32,208 Have a moment of gratitude for yourself, 788 00:36:32,208 --> 00:36:34,792 for your body, for this time. 789 00:36:34,792 --> 00:36:37,458 It's hard. We're busy. We're ambitious. 790 00:36:38,375 --> 00:36:41,041 We're sisters. We're neighbors. We're teachers. 791 00:36:41,041 --> 00:36:42,583 We're mothers. We're partners. 792 00:36:42,583 --> 00:36:45,458 And here, we're just ourselves. 793 00:36:45,458 --> 00:36:47,291 As you're ready, release the hands down. 794 00:36:47,291 --> 00:36:53,291 We'll come to a moment in Shavasana. 795 00:36:53,291 --> 00:36:55,208 Won't be here long. 796 00:36:57,917 --> 00:37:01,000 Hands can rest wherever they feel good. 797 00:37:01,000 --> 00:37:03,417 So really, truly, and we make that connection. 798 00:37:03,417 --> 00:37:07,667 Particularly when we are doing a home practice or things on our 799 00:37:07,667 --> 00:37:12,041 own, you have the traditional arms at your side available to 800 00:37:12,041 --> 00:37:13,750 you at any time, when it feels right, 801 00:37:13,750 --> 00:37:17,291 but you're also able to direct your body to make 802 00:37:17,291 --> 00:37:21,208 choices that feel awesome. 803 00:37:27,166 --> 00:37:30,625 When we exercise that practice of kind of making choices that 804 00:37:30,625 --> 00:37:33,625 feel awesome then it becomes easier off the mat. 805 00:37:33,625 --> 00:37:34,792 Are you ever doing something, you're like, 806 00:37:34,792 --> 00:37:36,000 "Why am I doing this? 807 00:37:36,000 --> 00:37:37,542 "I don't even want to be doing this right now. 808 00:37:37,542 --> 00:37:39,083 "(chuckles) I don't even want this." 809 00:37:43,000 --> 00:37:47,792 So, I'm gonna mind the time and for one full minute we're just 810 00:37:47,792 --> 00:37:51,041 going to, as you mentioned at the beginning of class actually, 811 00:37:51,041 --> 00:37:53,875 we're just gonna allow ourselves permission to do absolutely 812 00:37:53,875 --> 00:37:58,417 nothing for one full minute and then we'll wrap it up. 813 00:37:58,417 --> 00:38:01,667 We'll welcome the kids into the ring for practice and we'll get 814 00:38:01,667 --> 00:38:04,125 on with our days but for the next minute I'm gonna shut up 815 00:38:04,125 --> 00:38:08,708 and stop talking and we're just gonna allow ourselves permission 816 00:38:09,500 --> 00:38:12,041 to release 817 00:38:13,792 --> 00:38:16,792 and let go for just one single minute. 818 00:38:16,792 --> 00:38:21,500 Take a deep breath in, and on your exhale allow the weight of 819 00:38:21,500 --> 00:38:24,667 your body to release completely and fully into the earth. 820 00:38:25,875 --> 00:38:28,625 Practice letting go. 821 00:39:30,750 --> 00:39:33,125 Gently begin to deepen your breath. 822 00:39:34,667 --> 00:39:38,208 Inner smile starts to come back or actual smile always welcome. 823 00:39:38,208 --> 00:39:40,917 You never know. Just depends on your mood. 824 00:39:40,917 --> 00:39:43,291 Start to wiggle the toes. 825 00:39:45,875 --> 00:39:47,500 The fingers. 826 00:39:50,583 --> 00:39:53,625 And really, truly one last moment 'cause you can just never 827 00:39:53,625 --> 00:39:56,333 underestimate the power of gratitude. 828 00:39:56,333 --> 00:39:59,291 Thankful for your body, for this practice. 829 00:40:01,333 --> 00:40:04,291 Not just this yoga practice but where we are here in your 830 00:40:04,291 --> 00:40:06,291 practice space, for this space. 831 00:40:08,708 --> 00:40:13,458 To aligning with things that make us feel good, 832 00:40:13,458 --> 00:40:17,125 that challenge us, that inspire others and 833 00:40:17,125 --> 00:40:20,041 that promote community, togetherness. 834 00:40:23,041 --> 00:40:25,041 Yes! Alright. 835 00:40:25,041 --> 00:40:27,041 Hug the knees up to the chest whenever you're ready. 836 00:40:28,834 --> 00:40:31,083 We're gonna turn to the left nice and slow. 837 00:40:31,083 --> 00:40:34,750 And then use the palms to just press up and come back to that 838 00:40:34,750 --> 00:40:37,542 seated posture where we began. 839 00:40:37,542 --> 00:40:39,291 Nice and easy. 840 00:40:45,708 --> 00:40:49,417 In honor of Las Putas, let's create a little fire. 841 00:40:49,417 --> 00:40:52,000 Bring the palms together. (laughs) 842 00:40:53,667 --> 00:40:56,667 And just creating, welcoming a little energy back to the body. 843 00:40:56,667 --> 00:40:59,417 Take a second to check in with the head and the neck. 844 00:40:59,417 --> 00:41:02,208 Maybe this week as we move on, me included, 845 00:41:02,208 --> 00:41:05,208 we can just use an inhale to sit up tall or stand up tall in 846 00:41:05,208 --> 00:41:07,166 whatever we're doing an use an exhale to just drop the 847 00:41:07,166 --> 00:41:11,000 shoulders down in space and let that be our dance. 848 00:41:11,000 --> 00:41:14,500 Alright ladies, thank you for having me in your space, 849 00:41:14,500 --> 00:41:17,708 for your willingness to play and share your valuable time. 850 00:41:17,708 --> 00:41:20,583 I'm a huge fan so this is really cool for me. 851 00:41:20,583 --> 00:41:24,792 We'll finish by recognizing how awesome you are 852 00:41:24,792 --> 00:41:27,583 and how awesome I am 853 00:41:27,583 --> 00:41:31,000 and how awesome everyone has potential to be 854 00:41:31,000 --> 00:41:33,917 so that's really what Namaste means, right? 855 00:41:33,917 --> 00:41:35,041 So let's bring the palms together. 856 00:41:35,041 --> 00:41:37,792 Bring that thumb, those thumbs right up to the third eye. 857 00:41:38,667 --> 00:41:42,041 And again, we just recognize how amazing you are, 858 00:41:42,041 --> 00:41:45,750 how amazing I am and how amazing we are together. 859 00:41:45,750 --> 00:41:48,333 So take a deep breath in. 860 00:41:48,333 --> 00:41:51,834 And exhale to bow all the way to the earth. 861 00:41:51,834 --> 00:41:54,708 Namaste. - [Women] Namaste.