1 00:00:00,480 --> 00:00:02,159 what's up everyone welcome to yoga with 2 00:00:02,159 --> 00:00:04,080 adrian i'm adrienne and today on the 3 00:00:04,080 --> 00:00:05,920 channel we have a very special special 4 00:00:05,920 --> 00:00:06,720 practice 5 00:00:06,720 --> 00:00:08,639 i'm super excited to share this with you 6 00:00:08,639 --> 00:00:10,240 because it's for a great cause 7 00:00:10,240 --> 00:00:11,360 and i mean it from the bottom of my 8 00:00:11,360 --> 00:00:12,880 heart i'm so honored to be a part of 9 00:00:12,880 --> 00:00:15,200 this campaign with saint jude children's 10 00:00:15,200 --> 00:00:16,239 research hospital 11 00:00:16,239 --> 00:00:18,880 to raise awareness for childhood cancer 12 00:00:18,880 --> 00:00:20,080 awareness month 13 00:00:20,080 --> 00:00:22,480 so in our yoga practice it's all about 14 00:00:22,480 --> 00:00:24,240 raising awareness raising awareness 15 00:00:24,240 --> 00:00:25,680 and tending to the self so that we can 16 00:00:25,680 --> 00:00:28,160 tend to others so i thought 17 00:00:28,160 --> 00:00:30,000 in an effort to be a part of the show 18 00:00:30,000 --> 00:00:31,599 your gold campaign 19 00:00:31,599 --> 00:00:35,120 and include you in on this campaign and 20 00:00:35,120 --> 00:00:36,719 hopefully spread the word about 21 00:00:36,719 --> 00:00:38,320 childhood cancer awareness month we 22 00:00:38,320 --> 00:00:40,239 would all get on the mat and work on 23 00:00:40,239 --> 00:00:41,520 this area 24 00:00:41,520 --> 00:00:42,960 of the body the third chakra that's 25 00:00:42,960 --> 00:00:44,960 associated with the color yellow 26 00:00:44,960 --> 00:00:47,600 or gold as i'm calling it and i've put 27 00:00:47,600 --> 00:00:49,680 on a couple of gold pieces today 28 00:00:49,680 --> 00:00:53,280 real gold this is all real gold 29 00:00:53,280 --> 00:00:55,520 gold tooth so that's why we're getting 30 00:00:55,520 --> 00:00:57,440 on the mat today for a little show your 31 00:00:57,440 --> 00:00:58,800 gold yoga 32 00:00:58,800 --> 00:01:01,120 so hop on the mat for a good cause open 33 00:01:01,120 --> 00:01:02,320 your mind open your heart 34 00:01:02,320 --> 00:01:13,840 and let's get started 35 00:01:16,880 --> 00:01:18,799 all right so we're going to begin on our 36 00:01:18,799 --> 00:01:20,479 backs today 37 00:01:20,479 --> 00:01:23,840 take a second to stretch out 38 00:01:23,840 --> 00:01:26,799 and just get settled in so any movement 39 00:01:26,799 --> 00:01:28,720 you want to make here 40 00:01:28,720 --> 00:01:31,280 maybe reaching the arms up and overhead 41 00:01:31,280 --> 00:01:34,240 maybe pointing and flexing the feet 42 00:01:34,240 --> 00:01:36,640 rotating the wrist anything that feels 43 00:01:36,640 --> 00:01:38,320 good 44 00:01:38,320 --> 00:01:40,000 just kind of settling into the moment 45 00:01:40,000 --> 00:01:41,600 here 46 00:01:41,600 --> 00:01:44,720 dropping into the moment so that you can 47 00:01:44,720 --> 00:01:47,759 enjoy your practice 48 00:01:49,200 --> 00:01:52,560 maybe inhale and then exhale 49 00:01:52,560 --> 00:01:55,840 let go of the day thus far 50 00:01:56,320 --> 00:02:00,479 and inhale and exhale let go 51 00:02:00,479 --> 00:02:02,640 of what's to come your to-do list and 52 00:02:02,640 --> 00:02:04,560 just kind of settle into this moment 53 00:02:04,560 --> 00:02:06,479 here and when you're ready 54 00:02:06,479 --> 00:02:09,038 we're going to bring the hands to the 55 00:02:09,038 --> 00:02:10,399 area that we're going to be focusing on 56 00:02:10,399 --> 00:02:12,800 today so one hand is going to come just 57 00:02:12,800 --> 00:02:13,760 below 58 00:02:13,760 --> 00:02:16,400 the belly button or the navel and then 59 00:02:16,400 --> 00:02:18,640 the other hand will come just above 60 00:02:18,640 --> 00:02:20,160 so essentially we have one hand on the 61 00:02:20,160 --> 00:02:22,000 lower belly 62 00:02:22,000 --> 00:02:25,280 and one hand just above right below the 63 00:02:25,280 --> 00:02:27,120 rib cage here 64 00:02:27,120 --> 00:02:30,239 in the solar plexus spread your palms 65 00:02:30,239 --> 00:02:30,720 wide 66 00:02:30,720 --> 00:02:34,239 and then take a deep breath in 67 00:02:34,319 --> 00:02:36,879 and exhale relax your legs your ankles 68 00:02:36,879 --> 00:02:38,800 your shoulders your elbows down so if 69 00:02:38,800 --> 00:02:40,319 you're caught here go ahead and relax 70 00:02:40,319 --> 00:02:43,040 everything down 71 00:02:43,440 --> 00:02:45,680 then on your next breath in see if you 72 00:02:45,680 --> 00:02:47,280 can breathe into your hands 73 00:02:47,280 --> 00:02:49,200 whatever that means to you so i'm 74 00:02:49,200 --> 00:02:50,879 because we're working with the 75 00:02:50,879 --> 00:02:53,440 chakra today and kind of stimulating the 76 00:02:53,440 --> 00:02:54,879 energetic body there might be some 77 00:02:54,879 --> 00:02:56,480 things that i say that 78 00:02:56,480 --> 00:02:58,959 may confuse you or throw you off 79 00:02:58,959 --> 00:03:00,560 especially if you're new to the practice 80 00:03:00,560 --> 00:03:02,400 i encourage you to not get too caught up 81 00:03:02,400 --> 00:03:03,680 in your mind and just 82 00:03:03,680 --> 00:03:07,040 see um what you can do with my prompts 83 00:03:07,040 --> 00:03:08,000 so the first 84 00:03:08,000 --> 00:03:09,440 one that we'll play with is breathing 85 00:03:09,440 --> 00:03:11,280 into your hands or sending breath to 86 00:03:11,280 --> 00:03:12,720 your belly 87 00:03:12,720 --> 00:03:14,080 so again you might think well what does 88 00:03:14,080 --> 00:03:15,519 it mean to send breath to my belly and 89 00:03:15,519 --> 00:03:17,519 so just explore that 90 00:03:17,519 --> 00:03:19,360 whatever it means to you if you're 91 00:03:19,360 --> 00:03:21,360 familiar with belly breathing or 92 00:03:21,360 --> 00:03:22,800 diaphragmatic breathing then you might 93 00:03:22,800 --> 00:03:24,400 begin that now and we're just going to 94 00:03:24,400 --> 00:03:27,120 begin to send some breath to this area 95 00:03:27,120 --> 00:03:28,000 of the body 96 00:03:28,000 --> 00:03:32,239 where the third chakra points lie 97 00:03:32,239 --> 00:03:34,480 so perhaps as you inhale you feel the 98 00:03:34,480 --> 00:03:35,760 lungs 99 00:03:35,760 --> 00:03:38,720 the abdominal wall kind of expands here 100 00:03:38,720 --> 00:03:41,840 and perhaps you hold at the top 101 00:03:41,840 --> 00:03:44,480 so as you can see really stretching that 102 00:03:44,480 --> 00:03:46,080 area of the body 103 00:03:46,080 --> 00:03:48,000 maybe pausing at the top and then using 104 00:03:48,000 --> 00:03:49,360 the exhale 105 00:03:49,360 --> 00:03:53,920 to release with control 106 00:03:55,040 --> 00:03:57,200 so when you feel like you understand um 107 00:03:57,200 --> 00:03:58,799 what we're doing here go ahead and turn 108 00:03:58,799 --> 00:03:59,599 your gaze 109 00:03:59,599 --> 00:04:02,720 up towards the ceiling or the sky and 110 00:04:02,720 --> 00:04:04,159 maybe even close your eyes we're just 111 00:04:04,159 --> 00:04:05,920 going to play a little bit 112 00:04:05,920 --> 00:04:08,319 with some belly breathing here again 113 00:04:08,319 --> 00:04:10,640 breathing into this area of the body 114 00:04:10,640 --> 00:04:12,640 that we're going to stretch and 115 00:04:12,640 --> 00:04:14,080 stimulate and strengthen 116 00:04:14,080 --> 00:04:17,519 and balance today 117 00:04:18,560 --> 00:04:20,798 at the very least you get a few nice 118 00:04:20,798 --> 00:04:24,400 long smooth deep breaths 119 00:04:26,160 --> 00:04:29,919 to calm your nerves to relax 120 00:04:29,919 --> 00:04:33,919 into the moment and to help you 121 00:04:33,919 --> 00:04:36,560 choose 122 00:04:36,960 --> 00:04:40,960 to enjoy your time with yourself 123 00:04:41,360 --> 00:04:46,080 to make the most of your time on the mat 124 00:04:50,320 --> 00:04:52,639 and to work in an empowering way this is 125 00:04:52,639 --> 00:04:54,000 the perfect 126 00:04:54,000 --> 00:04:55,520 practice of the perfect this will be the 127 00:04:55,520 --> 00:04:57,759 perfect sequence of poses to really gift 128 00:04:57,759 --> 00:04:59,840 yourself with this sense of 129 00:04:59,840 --> 00:05:04,880 connect to your inner power and 130 00:05:05,039 --> 00:05:08,080 that unique divine power that's unique 131 00:05:08,080 --> 00:05:11,840 to you 132 00:05:15,520 --> 00:05:19,599 that is what this chakra is all about 133 00:05:20,880 --> 00:05:25,840 balancing your personal power 134 00:05:26,479 --> 00:05:29,840 so that you can be confident 135 00:05:30,240 --> 00:05:33,280 and so that you can 136 00:05:33,280 --> 00:05:35,520 be in a place where you can help others 137 00:05:35,520 --> 00:05:37,520 and encourage 138 00:05:37,520 --> 00:05:40,960 that in the world 139 00:05:41,840 --> 00:05:43,840 so just take a couple more full belly 140 00:05:43,840 --> 00:05:46,000 breaths just playing and experimenting 141 00:05:46,000 --> 00:05:53,840 here even if you only get one good one 142 00:06:07,520 --> 00:06:10,080 and then we'll gently release one hand 143 00:06:10,080 --> 00:06:11,680 down 144 00:06:11,680 --> 00:06:14,800 follow the by the other 145 00:06:14,800 --> 00:06:18,319 and then we'll slide one leg up 146 00:06:18,319 --> 00:06:21,199 followed by the other and we'll take us 147 00:06:21,199 --> 00:06:22,880 a second here to just wrap the arms 148 00:06:22,880 --> 00:06:24,319 around the shin so you know what to do 149 00:06:24,319 --> 00:06:24,800 here 150 00:06:24,800 --> 00:06:28,560 and rock a little side to side um 151 00:06:28,560 --> 00:06:31,440 little lower back a body of love here as 152 00:06:31,440 --> 00:06:33,759 you maybe draw circles with the knees or 153 00:06:33,759 --> 00:06:35,199 again 154 00:06:35,199 --> 00:06:38,560 just rock a little side to side 155 00:06:39,199 --> 00:06:40,960 find what feels good here and then when 156 00:06:40,960 --> 00:06:42,800 you're satisfied 157 00:06:42,800 --> 00:06:45,600 slide the hands to the backs of the legs 158 00:06:45,600 --> 00:06:46,960 and we're going to begin to 159 00:06:46,960 --> 00:06:49,440 rock and roll front to back so even here 160 00:06:49,440 --> 00:06:52,000 we're going to begin to activate a 161 00:06:52,000 --> 00:06:53,599 little awareness which will then turn 162 00:06:53,599 --> 00:06:55,280 into a lot of awareness 163 00:06:55,280 --> 00:06:58,000 in this area of the third chakra okay so 164 00:06:58,000 --> 00:06:59,759 from the solar plexus down below the 165 00:06:59,759 --> 00:07:01,039 navel there's a big there's a big 166 00:07:01,039 --> 00:07:02,720 conversation about where specifically 167 00:07:02,720 --> 00:07:03,840 that is 168 00:07:03,840 --> 00:07:05,599 i'll talk more about that on the blog 169 00:07:05,599 --> 00:07:07,280 but we're going to just work with this 170 00:07:07,280 --> 00:07:10,240 area here so even from this place you 171 00:07:10,240 --> 00:07:12,000 can draw the navel to the spine kind of 172 00:07:12,000 --> 00:07:12,800 activate 173 00:07:12,800 --> 00:07:14,720 this area of the body and then begin 174 00:07:14,720 --> 00:07:17,120 your rock and roll 175 00:07:17,120 --> 00:07:19,199 connect to a little playful energy here 176 00:07:19,199 --> 00:07:20,960 if you can try not to take it too 177 00:07:20,960 --> 00:07:22,960 seriously as we rock front 178 00:07:22,960 --> 00:07:25,520 and back and then just notice if you've 179 00:07:25,520 --> 00:07:27,280 grown soft in this area see if you can 180 00:07:27,280 --> 00:07:30,080 kind of activate it by hugging muscle to 181 00:07:30,080 --> 00:07:31,360 bone 182 00:07:31,360 --> 00:07:34,720 and then of course finding your breath 183 00:07:36,240 --> 00:07:39,680 and then do one more 184 00:07:40,319 --> 00:07:42,160 and then when you rise up lift up 185 00:07:42,160 --> 00:07:43,599 through your heart bring the soles of 186 00:07:43,599 --> 00:07:45,520 the feet together 187 00:07:45,520 --> 00:07:46,879 and the knees wide and we're going to 188 00:07:46,879 --> 00:07:50,479 come to a cobbler's pose 189 00:07:52,400 --> 00:07:54,160 and this is a little reflexology moment 190 00:07:54,160 --> 00:07:55,599 this is awesome so a little bonus to 191 00:07:55,599 --> 00:07:56,639 your yoga practice here where we're 192 00:07:56,639 --> 00:07:58,160 going to take the thumbs 193 00:07:58,160 --> 00:08:00,960 right to the arches of the feet and this 194 00:08:00,960 --> 00:08:02,960 is the pressure point that's associated 195 00:08:02,960 --> 00:08:04,319 with this third chakra that we're 196 00:08:04,319 --> 00:08:05,840 playing with today so 197 00:08:05,840 --> 00:08:08,960 we massage this area of the foot 198 00:08:08,960 --> 00:08:12,080 and we stimulate the third 199 00:08:12,080 --> 00:08:16,160 chakra energy and its principles 200 00:08:16,160 --> 00:08:18,400 and at the very least just get a nice 201 00:08:18,400 --> 00:08:21,120 little stimulation in the feet 202 00:08:21,120 --> 00:08:26,000 a little foot massage 203 00:08:26,000 --> 00:08:28,479 and then when you feel satisfied bring 204 00:08:28,479 --> 00:08:30,560 the hands to the ankles 205 00:08:30,560 --> 00:08:33,679 and sit up nice and tall here draw the 206 00:08:33,679 --> 00:08:35,599 shoulders away from the ears 207 00:08:35,599 --> 00:08:37,519 as you lift your heart take a deep 208 00:08:37,519 --> 00:08:39,679 breath in 209 00:08:39,679 --> 00:08:43,199 and a long breath out 210 00:08:43,839 --> 00:08:45,760 awesome we're going to take the ankles 211 00:08:45,760 --> 00:08:47,440 now and cross them 212 00:08:47,440 --> 00:08:49,200 nice cross-legged position here we call 213 00:08:49,200 --> 00:08:50,480 this sukhasana 214 00:08:50,480 --> 00:08:53,040 as we sit up nice and tall palms on the 215 00:08:53,040 --> 00:08:55,360 tops of the knees 216 00:08:55,360 --> 00:08:59,920 breathe in and breathe out 217 00:08:59,920 --> 00:09:01,519 great see if you can stack your head 218 00:09:01,519 --> 00:09:03,680 over your heart and your heart over your 219 00:09:03,680 --> 00:09:05,440 pelvis here 220 00:09:05,440 --> 00:09:08,560 lengthen through the crown of the head 221 00:09:08,560 --> 00:09:12,560 and lift up through the center channel 222 00:09:12,560 --> 00:09:14,399 so there's this energetic lift it's it's 223 00:09:14,399 --> 00:09:16,000 more than just sit up tall 224 00:09:16,000 --> 00:09:18,480 it's this kind of filling the body with 225 00:09:18,480 --> 00:09:20,240 awareness and energy 226 00:09:20,240 --> 00:09:23,839 this upward movement or just kind of 227 00:09:23,839 --> 00:09:26,399 intention 228 00:09:28,320 --> 00:09:30,080 and then find places where you can also 229 00:09:30,080 --> 00:09:32,240 ground an anchor maybe in the elbows 230 00:09:32,240 --> 00:09:34,839 the shoulder blades the tops of the 231 00:09:34,839 --> 00:09:37,839 thighs 232 00:09:38,080 --> 00:09:39,279 and then we're going to move and groove 233 00:09:39,279 --> 00:09:41,360 with a little spinal flex here but also 234 00:09:41,360 --> 00:09:43,200 stimulate this third chakra so what 235 00:09:43,200 --> 00:09:46,000 we're going to do is move in a circle 236 00:09:46,000 --> 00:09:50,000 inhaling as you smear the heart forward 237 00:09:50,000 --> 00:09:51,360 and then we'll draw the chin to the 238 00:09:51,360 --> 00:09:53,600 chest as you move around and back 239 00:09:53,600 --> 00:09:55,920 draw the navel to the spine and exhale 240 00:09:55,920 --> 00:09:56,880 as you come through 241 00:09:56,880 --> 00:09:59,920 center again 242 00:09:59,920 --> 00:10:05,360 inhale coming forward and exhale chin to 243 00:10:05,360 --> 00:10:06,959 chest as you come around 244 00:10:06,959 --> 00:10:09,359 and back 245 00:10:10,079 --> 00:10:11,680 now to really make the most of this 246 00:10:11,680 --> 00:10:13,920 you're gonna again anchor some awareness 247 00:10:13,920 --> 00:10:17,120 in the space between kind of the navel 248 00:10:17,120 --> 00:10:18,560 and the spine and then the surrounding 249 00:10:18,560 --> 00:10:20,560 areas there so you might even 250 00:10:20,560 --> 00:10:23,519 try to move from that place in your body 251 00:10:23,519 --> 00:10:25,440 there's this image of the old-fashioned 252 00:10:25,440 --> 00:10:27,920 coffee grinder moving around and around 253 00:10:27,920 --> 00:10:28,560 if you 254 00:10:28,560 --> 00:10:29,839 know what an old-fashioned coffee 255 00:10:29,839 --> 00:10:33,360 grinder looks like that might help you 256 00:10:33,360 --> 00:10:36,240 as you really kind of move from that 257 00:10:36,240 --> 00:10:36,720 place 258 00:10:36,720 --> 00:10:38,640 also super awesome for the digestive 259 00:10:38,640 --> 00:10:40,720 organs here 260 00:10:40,720 --> 00:10:43,600 move with your breath 261 00:10:43,760 --> 00:10:45,200 when you feel like you've had enough 262 00:10:45,200 --> 00:10:47,600 reverse your circle and begin to maybe 263 00:10:47,600 --> 00:10:49,120 stretch through the elbows and the 264 00:10:49,120 --> 00:10:51,040 shoulders and the neck 265 00:10:51,040 --> 00:10:52,240 so the beautiful thing about a home 266 00:10:52,240 --> 00:10:54,160 practice too is you can kind of 267 00:10:54,160 --> 00:10:55,839 own it a little more maybe than you 268 00:10:55,839 --> 00:10:57,839 would in public so 269 00:10:57,839 --> 00:10:59,920 find what feels good here get a little 270 00:10:59,920 --> 00:11:02,479 freaky 271 00:11:03,040 --> 00:11:06,079 and then we'll come back to center once 272 00:11:06,079 --> 00:11:07,360 again returning to 273 00:11:07,360 --> 00:11:10,079 head over heart heart over pelvis 274 00:11:10,079 --> 00:11:11,200 alignment 275 00:11:11,200 --> 00:11:13,760 then draw your palms together and sit up 276 00:11:13,760 --> 00:11:15,360 nice and tall 277 00:11:15,360 --> 00:11:16,640 if you'd like to just set a quick 278 00:11:16,640 --> 00:11:20,399 intention for the rest of your practice 279 00:11:20,800 --> 00:11:23,920 maybe connecting to 280 00:11:24,480 --> 00:11:28,079 the deeper meaning here maybe why you 281 00:11:28,079 --> 00:11:31,199 rolled out your mat today 282 00:11:32,240 --> 00:11:35,120 i'm going to take a deep breath in use 283 00:11:35,120 --> 00:11:36,399 your exhale to bow 284 00:11:36,399 --> 00:11:38,959 your head to your heart that mind 285 00:11:38,959 --> 00:11:39,839 intelligence 286 00:11:39,839 --> 00:11:43,839 to the body intelligence or the heart 287 00:11:45,600 --> 00:11:47,760 and then we'll slowly come on to all 288 00:11:47,760 --> 00:11:49,040 fours 289 00:11:49,040 --> 00:11:51,440 so take your time getting there when you 290 00:11:51,440 --> 00:11:57,839 do spread your hands wide like starfish 291 00:11:57,920 --> 00:11:59,279 wrists underneath the shoulders knees 292 00:11:59,279 --> 00:12:01,760 directly underneath the hip points 293 00:12:01,760 --> 00:12:03,920 then inhale in as you exhale press away 294 00:12:03,920 --> 00:12:05,360 from your yoga mat 295 00:12:05,360 --> 00:12:06,880 hollow through the upper back body and 296 00:12:06,880 --> 00:12:09,040 lift your knees let them hover 297 00:12:09,040 --> 00:12:10,880 now we're engaging the abdominal wall 298 00:12:10,880 --> 00:12:13,040 here strong you might feel a little heat 299 00:12:13,040 --> 00:12:14,639 you might begin to shake 300 00:12:14,639 --> 00:12:16,240 just a couple seconds more use your 301 00:12:16,240 --> 00:12:20,480 breath find that fire in your belly my 302 00:12:22,839 --> 00:12:24,720 friends 303 00:12:24,720 --> 00:12:26,399 and then gently release the knees to the 304 00:12:26,399 --> 00:12:28,480 ground curl the toes under 305 00:12:28,480 --> 00:12:32,720 and send it up to downward facing dog 306 00:12:32,720 --> 00:12:35,360 when you arrive paddle the feet find 307 00:12:35,360 --> 00:12:37,040 what feels good here as you bend the 308 00:12:37,040 --> 00:12:38,399 knees 309 00:12:38,399 --> 00:12:41,519 one and then the other 310 00:12:43,040 --> 00:12:45,200 then we'll go for a nice slow walk up 311 00:12:45,200 --> 00:12:48,079 towards the middle of your mat 312 00:12:48,079 --> 00:12:50,399 and then take a forward fold feet hip 313 00:12:50,399 --> 00:12:52,079 width apart grab the elbows rock a 314 00:12:52,079 --> 00:12:53,519 little side to side you know what to do 315 00:12:53,519 --> 00:12:55,360 here 316 00:12:55,360 --> 00:12:58,399 oh i can see through my gold here 317 00:12:58,399 --> 00:13:01,360 it's fun bend the knees as generously as 318 00:13:01,360 --> 00:13:03,200 you need to here 319 00:13:03,200 --> 00:13:07,839 keep breathing deep 320 00:13:08,160 --> 00:13:11,760 then we're going to slowly roll it up 321 00:13:14,880 --> 00:13:18,000 pressing into the feet drawing energy 322 00:13:18,000 --> 00:13:21,519 up through the legs stacking the spine 323 00:13:21,519 --> 00:13:22,560 and then eventually 324 00:13:22,560 --> 00:13:25,839 lifting up through the sternum 325 00:13:25,839 --> 00:13:27,680 take a second to just get settled in so 326 00:13:27,680 --> 00:13:29,360 you might draw circles with the nose if 327 00:13:29,360 --> 00:13:30,560 you have a crick in your neck 328 00:13:30,560 --> 00:13:32,880 you might loop the shoulders one way and 329 00:13:32,880 --> 00:13:35,839 then the other 330 00:13:40,240 --> 00:13:42,480 and then when you feel satisfied send 331 00:13:42,480 --> 00:13:43,839 the fingertips behind 332 00:13:43,839 --> 00:13:46,480 interlace draw the knuckles down and 333 00:13:46,480 --> 00:13:48,480 away with soft knees and begin to open 334 00:13:48,480 --> 00:13:50,639 up through the chest 335 00:13:50,639 --> 00:13:52,160 kind of butterflying open through the 336 00:13:52,160 --> 00:13:54,320 front body but keeping the tailbone nice 337 00:13:54,320 --> 00:13:55,920 and heavy here so we're not here 338 00:13:55,920 --> 00:13:58,399 but here tucked head over heart heart 339 00:13:58,399 --> 00:13:59,839 over pelvis 340 00:13:59,839 --> 00:14:01,920 then find your breath begin to cultivate 341 00:14:01,920 --> 00:14:03,680 a deeper breath here you got it maybe 342 00:14:03,680 --> 00:14:05,440 it's ujjayi breath maybe it's just some 343 00:14:05,440 --> 00:14:06,639 audible breath 344 00:14:06,639 --> 00:14:11,360 to anchor your focus in 345 00:14:14,480 --> 00:14:17,279 then slowly carve a line with your nose 346 00:14:17,279 --> 00:14:17,600 look 347 00:14:17,600 --> 00:14:20,639 up and then exhale break free of 348 00:14:20,639 --> 00:14:21,680 everything and take it 349 00:14:21,680 --> 00:14:25,760 all the way down to your forward fold 350 00:14:26,480 --> 00:14:29,199 great inhale halfway lift nice flat back 351 00:14:29,199 --> 00:14:30,800 position here 352 00:14:30,800 --> 00:14:32,399 and then exhale bow a little sun 353 00:14:32,399 --> 00:14:34,720 salutation so we're going to step or hop 354 00:14:34,720 --> 00:14:36,880 the feet back to plank you got it 355 00:14:36,880 --> 00:14:38,880 nice and strong and then lower all the 356 00:14:38,880 --> 00:14:40,240 way to the belly 357 00:14:40,240 --> 00:14:42,800 you got it 358 00:14:43,680 --> 00:14:46,000 inhale press into your foundation as you 359 00:14:46,000 --> 00:14:46,800 lift up and 360 00:14:46,800 --> 00:14:49,920 open your heart and then exhale 361 00:14:49,920 --> 00:14:52,639 float it down curl the toes under press 362 00:14:52,639 --> 00:14:54,320 back up to that push-up 363 00:14:54,320 --> 00:14:57,760 strong as you hug the lower ribs in 364 00:14:57,760 --> 00:15:01,360 and send it to downward facing dog 365 00:15:02,560 --> 00:15:05,360 awesome now anchor through the left heel 366 00:15:05,360 --> 00:15:07,839 inhale slide the right leg up high 367 00:15:07,839 --> 00:15:10,560 and exhale squeeze the right knee in 368 00:15:10,560 --> 00:15:13,839 towards your heart 369 00:15:13,839 --> 00:15:15,839 awesome a little fire in the belly there 370 00:15:15,839 --> 00:15:17,839 so you step your right foot up 371 00:15:17,839 --> 00:15:19,440 and we'll come into a nice low lunge so 372 00:15:19,440 --> 00:15:21,120 feel free to lower that back knee 373 00:15:21,120 --> 00:15:23,920 stretch it out 374 00:15:24,399 --> 00:15:26,720 and then moving to our first warrior 375 00:15:26,720 --> 00:15:27,600 pose 376 00:15:27,600 --> 00:15:29,600 we're going to slowly lift the back knee 377 00:15:29,600 --> 00:15:32,800 up and spiral on that back foot 378 00:15:32,800 --> 00:15:34,399 so as you pivot on the back foot really 379 00:15:34,399 --> 00:15:36,079 pay attention to pressing into that 380 00:15:36,079 --> 00:15:36,880 outer edge 381 00:15:36,880 --> 00:15:39,279 nice and strong then charge your left 382 00:15:39,279 --> 00:15:40,000 inner thigh 383 00:15:40,000 --> 00:15:41,680 and keep the front knee bent as you 384 00:15:41,680 --> 00:15:43,120 slowly rise up 385 00:15:43,120 --> 00:15:45,680 strong like a warrior so i want to keep 386 00:15:45,680 --> 00:15:47,440 the front body lifted here 387 00:15:47,440 --> 00:15:49,199 i want to engage this area of the body 388 00:15:49,199 --> 00:15:51,120 by dropping the tail down 389 00:15:51,120 --> 00:15:53,040 and for me it helps to widen the stance 390 00:15:53,040 --> 00:15:55,120 a little bit here so i can find that 391 00:15:55,120 --> 00:15:58,320 power that lift here that feels 392 00:15:58,320 --> 00:16:02,639 um not forced but strong and lifted so 393 00:16:02,639 --> 00:16:03,519 if you're 394 00:16:03,519 --> 00:16:05,519 kind of forcing yourself forward then 395 00:16:05,519 --> 00:16:06,880 you might look at your foundation and 396 00:16:06,880 --> 00:16:08,160 see what you can do 397 00:16:08,160 --> 00:16:10,240 to find this yummy lifted feeling up 398 00:16:10,240 --> 00:16:11,600 through the torso 399 00:16:11,600 --> 00:16:12,639 and maybe the hands stay on the 400 00:16:12,639 --> 00:16:14,639 waistline here or maybe we reach them 401 00:16:14,639 --> 00:16:16,639 all the way up warrior one 402 00:16:16,639 --> 00:16:18,480 bend deeply in that front knee and maybe 403 00:16:18,480 --> 00:16:20,399 give yourself a nice wide stance here as 404 00:16:20,399 --> 00:16:22,480 you inhale in 405 00:16:22,480 --> 00:16:25,680 and exhale relax the shoulders down one 406 00:16:25,680 --> 00:16:27,040 more breath here you got it 407 00:16:27,040 --> 00:16:31,759 inhale in and exhale 408 00:16:31,759 --> 00:16:34,240 awesome pivot on the back foot come to a 409 00:16:34,240 --> 00:16:36,320 nice high lunge just one breath here you 410 00:16:36,320 --> 00:16:37,040 got it 411 00:16:37,040 --> 00:16:40,720 so the back heel is lifted now inhale in 412 00:16:40,720 --> 00:16:44,399 exhale rain it down 413 00:16:44,399 --> 00:16:46,720 so awesome everyone plant the palms 414 00:16:46,720 --> 00:16:48,959 slide the right toes back 415 00:16:48,959 --> 00:16:51,279 back to that strong plank where we 416 00:16:51,279 --> 00:16:53,040 engage the abdominal wall 417 00:16:53,040 --> 00:16:55,519 you might rock front you might rock back 418 00:16:55,519 --> 00:16:56,800 then you can lower all the way to the 419 00:16:56,800 --> 00:16:59,199 belly and lift up cobra or chaturanga to 420 00:16:59,199 --> 00:17:00,560 upward facing dog 421 00:17:00,560 --> 00:17:04,079 move with your breath and then exhale to 422 00:17:04,079 --> 00:17:07,280 downward facing dog 423 00:17:08,720 --> 00:17:11,600 big breath in 424 00:17:12,720 --> 00:17:16,160 big breath out this time drop the right 425 00:17:16,160 --> 00:17:18,400 heel and lift the left leg up high 426 00:17:18,400 --> 00:17:21,760 inhale in and then exhale squeeze the 427 00:17:21,760 --> 00:17:24,480 left knee up and in towards the heart 428 00:17:24,480 --> 00:17:26,720 step your left foot up into your lunge 429 00:17:26,720 --> 00:17:28,240 and then just take a couple seconds here 430 00:17:28,240 --> 00:17:30,240 to lower that back knee and stretch it 431 00:17:30,240 --> 00:17:30,640 out 432 00:17:30,640 --> 00:17:33,039 so you might rock a little front rock a 433 00:17:33,039 --> 00:17:33,760 little 434 00:17:33,760 --> 00:17:37,520 back just notice what's going on in the 435 00:17:37,520 --> 00:17:39,039 lower body and then when you feel 436 00:17:39,039 --> 00:17:40,240 satisfied 437 00:17:40,240 --> 00:17:42,240 lift that back knee pivot on the back 438 00:17:42,240 --> 00:17:44,559 foot find your warrior one on the other 439 00:17:44,559 --> 00:17:45,600 side again 440 00:17:45,600 --> 00:17:48,559 stay connected grounded to the earth 441 00:17:48,559 --> 00:17:49,600 charge through 442 00:17:49,600 --> 00:17:52,880 the outer edge of that back foot engage 443 00:17:52,880 --> 00:17:54,160 your right inner thigh 444 00:17:54,160 --> 00:17:55,840 and then we can bring the hands to the 445 00:17:55,840 --> 00:17:58,840 waist here opening up through the front 446 00:17:58,840 --> 00:18:00,720 body 447 00:18:00,720 --> 00:18:04,000 sinking into that front knee 448 00:18:04,000 --> 00:18:05,919 or we can reach the arms up full warrior 449 00:18:05,919 --> 00:18:08,160 one 450 00:18:09,360 --> 00:18:12,840 coming into your power here breathe 451 00:18:12,840 --> 00:18:14,559 deeply 452 00:18:14,559 --> 00:18:17,280 one more breath 453 00:18:17,679 --> 00:18:21,200 awesome then lift your heart so that you 454 00:18:21,200 --> 00:18:23,120 can pivot on your back foot 455 00:18:23,120 --> 00:18:24,720 right heels now lifted as you come to 456 00:18:24,720 --> 00:18:26,840 warrior excuse me high lunge for one 457 00:18:26,840 --> 00:18:28,240 breath 458 00:18:28,240 --> 00:18:30,080 strong pose here squeeze the inner 459 00:18:30,080 --> 00:18:31,679 thighs into the midline 460 00:18:31,679 --> 00:18:34,320 and then exhale release awesome work 461 00:18:34,320 --> 00:18:35,200 everyone 462 00:18:35,200 --> 00:18:36,640 so we're going to rock the back foot up 463 00:18:36,640 --> 00:18:38,799 to meet the front from here 464 00:18:38,799 --> 00:18:40,160 if you want to add a little vinyasa in 465 00:18:40,160 --> 00:18:42,080 there you can 466 00:18:42,080 --> 00:18:45,760 we'll meet and forward fold 467 00:18:48,080 --> 00:18:51,120 take deep breaths 468 00:18:55,360 --> 00:18:58,720 then on your next inhale halfway lift 469 00:18:58,720 --> 00:19:02,960 and exhale bow inhale sweep the arms all 470 00:19:02,960 --> 00:19:05,440 the way up and overhead 471 00:19:05,440 --> 00:19:11,360 and exhale hands to heart 472 00:19:11,360 --> 00:19:12,960 awesome so we're going to come to a nice 473 00:19:12,960 --> 00:19:16,000 wide stance here 474 00:19:16,240 --> 00:19:21,919 little standing wide legged forward fold 475 00:19:22,080 --> 00:19:25,840 so two big toes turn in let me stand up 476 00:19:25,840 --> 00:19:26,960 nice and tall 477 00:19:26,960 --> 00:19:28,960 engage the legs so draw energy up 478 00:19:28,960 --> 00:19:30,240 through the kneecaps here so you can 479 00:19:30,240 --> 00:19:30,960 kind of 480 00:19:30,960 --> 00:19:34,000 engage your quads 481 00:19:34,080 --> 00:19:37,679 sounds so fancy engage quads 482 00:19:37,679 --> 00:19:40,160 then fix your gold i'm just kidding then 483 00:19:40,160 --> 00:19:41,679 we'll inhale send the fingertips out 484 00:19:41,679 --> 00:19:43,039 left to right 485 00:19:43,039 --> 00:19:44,320 another option would be to keep the 486 00:19:44,320 --> 00:19:45,600 hands on the waistline so that's always 487 00:19:45,600 --> 00:19:46,960 a nice grounding 488 00:19:46,960 --> 00:19:49,440 place where we can open up through this 489 00:19:49,440 --> 00:19:51,360 area of the body 490 00:19:51,360 --> 00:19:54,799 i'm breathing and then slowly we'll 491 00:19:54,799 --> 00:19:56,320 begin to tilt 492 00:19:56,320 --> 00:19:59,120 keeping the heart open here that stretch 493 00:19:59,120 --> 00:20:00,720 through the front body 494 00:20:00,720 --> 00:20:02,480 just come halfway see if you can create 495 00:20:02,480 --> 00:20:04,240 a flat back position here 496 00:20:04,240 --> 00:20:07,200 this is tough breathe deeply welcome 497 00:20:07,200 --> 00:20:09,200 that heat that tapas and then exhale 498 00:20:09,200 --> 00:20:11,520 with control my friends slowly release 499 00:20:11,520 --> 00:20:13,840 down 500 00:20:14,159 --> 00:20:15,840 great we're going to bring the left palm 501 00:20:15,840 --> 00:20:17,440 to the center line here press 502 00:20:17,440 --> 00:20:19,360 away from the yoga mat as you inhale 503 00:20:19,360 --> 00:20:22,799 send the right fingertips up 504 00:20:22,960 --> 00:20:26,320 big breath in and then exhale 505 00:20:26,320 --> 00:20:28,640 back to center right hand replaces the 506 00:20:28,640 --> 00:20:29,520 left 507 00:20:29,520 --> 00:20:32,960 and same thing on the other side 508 00:20:33,440 --> 00:20:35,200 left fingertips reach towards the sky 509 00:20:35,200 --> 00:20:37,120 shoulders draw away from the ears take a 510 00:20:37,120 --> 00:20:37,679 deep breath 511 00:20:37,679 --> 00:20:41,360 in and then exhale back to center 512 00:20:41,360 --> 00:20:43,280 awesome hands come left to right once 513 00:20:43,280 --> 00:20:44,799 again or to the waistline 514 00:20:44,799 --> 00:20:46,840 and we use the power of the legs to 515 00:20:46,840 --> 00:20:48,720 slowly come back up 516 00:20:48,720 --> 00:20:51,679 leading with the heart 517 00:20:51,840 --> 00:20:54,960 awesome more warriors here we go 518 00:20:54,960 --> 00:20:58,000 right toes turn out left toes turn in 519 00:20:58,000 --> 00:21:00,960 just to hair about 45 degrees we're 520 00:21:00,960 --> 00:21:02,799 going for this 90 degree bend in the 521 00:21:02,799 --> 00:21:04,320 front leg but eventually it may not 522 00:21:04,320 --> 00:21:05,840 happen today right so being in the 523 00:21:05,840 --> 00:21:06,480 moment 524 00:21:06,480 --> 00:21:08,640 staying present and listening to your 525 00:21:08,640 --> 00:21:10,320 body and where it's at today 526 00:21:10,320 --> 00:21:12,640 so come to a nice strong foundation for 527 00:21:12,640 --> 00:21:15,120 warrior two 528 00:21:15,120 --> 00:21:16,559 and then bring one hand to your lower 529 00:21:16,559 --> 00:21:18,960 belly and one hand to your lower back 530 00:21:18,960 --> 00:21:20,799 ground through the back body as you lift 531 00:21:20,799 --> 00:21:22,720 through the front body breathe deeply 532 00:21:22,720 --> 00:21:23,200 and then 533 00:21:23,200 --> 00:21:25,600 send the fingertips out left to right 534 00:21:25,600 --> 00:21:27,280 strong focus here 535 00:21:27,280 --> 00:21:29,760 connecting to that inner power that 536 00:21:29,760 --> 00:21:32,240 unique energy that's just totally yours 537 00:21:32,240 --> 00:21:34,400 that some people call it attitude that 538 00:21:34,400 --> 00:21:37,280 you bring to the mat 539 00:21:40,720 --> 00:21:42,240 and we'll find a different flavor a 540 00:21:42,240 --> 00:21:44,000 different rasa if you will as we reach 541 00:21:44,000 --> 00:21:46,240 the right fingertips forward flip the 542 00:21:46,240 --> 00:21:48,000 palm and then send it all the way up and 543 00:21:48,000 --> 00:21:48,640 back 544 00:21:48,640 --> 00:21:50,240 left fingertips going to travel to the 545 00:21:50,240 --> 00:21:51,840 front of the right hip crease and we 546 00:21:51,840 --> 00:21:55,678 come into a little peaceful warrior here 547 00:21:56,000 --> 00:21:59,520 big breath in back to warrior two 548 00:21:59,520 --> 00:22:02,480 on an exhale 549 00:22:02,640 --> 00:22:04,799 awesome straighten through that front 550 00:22:04,799 --> 00:22:06,400 leg we're going to turn the right toes 551 00:22:06,400 --> 00:22:06,960 in 552 00:22:06,960 --> 00:22:08,720 and take it to the other side left toes 553 00:22:08,720 --> 00:22:11,039 out 554 00:22:11,679 --> 00:22:15,039 then find strong footing here one hand 555 00:22:15,039 --> 00:22:16,640 to belly one hand to back 556 00:22:16,640 --> 00:22:18,480 think upward current through the front 557 00:22:18,480 --> 00:22:22,720 body and grounding through the back body 558 00:22:23,679 --> 00:22:26,400 stay curious in the legs so if you're an 559 00:22:26,400 --> 00:22:28,240 experienced yogi you might enjoy slowing 560 00:22:28,240 --> 00:22:29,840 things down here just kind of 561 00:22:29,840 --> 00:22:33,200 carving through and looking at the poses 562 00:22:33,200 --> 00:22:34,240 in a new light 563 00:22:34,240 --> 00:22:37,039 finding strength inviting all those 564 00:22:37,039 --> 00:22:39,520 intrinsic muscles along for the ride 565 00:22:39,520 --> 00:22:41,840 get the picture when you're ready send 566 00:22:41,840 --> 00:22:43,440 the fingertips out left to right find 567 00:22:43,440 --> 00:22:44,559 your focus 568 00:22:44,559 --> 00:22:46,320 remember your intention as you draw your 569 00:22:46,320 --> 00:22:48,159 shoulders away and lift your heart 570 00:22:48,159 --> 00:22:54,159 up big breath in big breath out 571 00:22:54,159 --> 00:22:56,480 breath in reach the left fingertips 572 00:22:56,480 --> 00:22:57,919 forward as you flip the palm 573 00:22:57,919 --> 00:22:59,679 then draw a big rainbow as you sink into 574 00:22:59,679 --> 00:23:01,120 your front knee and send it back 575 00:23:01,120 --> 00:23:03,520 peaceful warrior maybe the right hand 576 00:23:03,520 --> 00:23:05,200 comes to the top of the left hip crease 577 00:23:05,200 --> 00:23:06,240 here 578 00:23:06,240 --> 00:23:09,360 just having a little fun inhaling 579 00:23:09,360 --> 00:23:11,760 and then exhale back to viervadrasana 580 00:23:11,760 --> 00:23:12,640 two 581 00:23:12,640 --> 00:23:15,840 warrior two strong here don't give up 582 00:23:15,840 --> 00:23:18,559 stick with it 583 00:23:20,000 --> 00:23:21,120 and then we'll straighten through the 584 00:23:21,120 --> 00:23:25,200 left leg turn both toes in once again 585 00:23:25,200 --> 00:23:28,480 and hands come to rest on the waistline 586 00:23:28,480 --> 00:23:31,360 catch your breath observe your breath 587 00:23:31,360 --> 00:23:37,120 notice how you feel 588 00:23:37,120 --> 00:23:40,320 so one final challenging warrior i 589 00:23:40,320 --> 00:23:41,840 encourage you to go at it with just kind 590 00:23:41,840 --> 00:23:43,679 of a sense of humor 591 00:23:43,679 --> 00:23:45,760 and an openness we're going into warrior 592 00:23:45,760 --> 00:23:47,200 three 593 00:23:47,200 --> 00:23:48,640 so i'm going to come into warrior one 594 00:23:48,640 --> 00:23:51,360 here right toes point forward 595 00:23:51,360 --> 00:23:53,440 i'm gonna swivel the left foot around 596 00:23:53,440 --> 00:23:55,760 and back 597 00:23:55,840 --> 00:23:59,200 so find your footing find your 598 00:23:59,200 --> 00:24:00,799 foundation 599 00:24:00,799 --> 00:24:02,400 and we'll come to warrior one once again 600 00:24:02,400 --> 00:24:05,840 nice and strong 601 00:24:06,640 --> 00:24:08,480 strong in the lower body upper body nice 602 00:24:08,480 --> 00:24:10,480 and open lifted through the front body 603 00:24:10,480 --> 00:24:12,640 grounding through the back body you got 604 00:24:12,640 --> 00:24:14,480 it here we go spread the fingertips this 605 00:24:14,480 --> 00:24:15,760 time 606 00:24:15,760 --> 00:24:17,760 and then exhale rein the fingertips down 607 00:24:17,760 --> 00:24:20,240 coming into a little variation here 608 00:24:20,240 --> 00:24:21,840 to open up through the solar plexus we 609 00:24:21,840 --> 00:24:23,440 draw the knuckles down and away as we 610 00:24:23,440 --> 00:24:24,960 interlace 611 00:24:24,960 --> 00:24:26,159 and i'm going to soften through that 612 00:24:26,159 --> 00:24:29,440 back leg and just bring it halfway in 613 00:24:29,440 --> 00:24:31,120 not locked in the standing leg at all 614 00:24:31,120 --> 00:24:32,559 nice and soft here 615 00:24:32,559 --> 00:24:34,080 in fact i might even find a little 616 00:24:34,080 --> 00:24:36,159 bounce a little buoyancy 617 00:24:36,159 --> 00:24:38,320 inhale in as you take your gaze forward 618 00:24:38,320 --> 00:24:39,279 just to start 619 00:24:39,279 --> 00:24:41,600 and then exhale charge through that left 620 00:24:41,600 --> 00:24:43,039 inner thigh as you lift it up 621 00:24:43,039 --> 00:24:45,360 send it towards the back end of your mat 622 00:24:45,360 --> 00:24:47,520 try to level the hips here 623 00:24:47,520 --> 00:24:49,760 draw the knuckles away from the crown 624 00:24:49,760 --> 00:24:51,760 eventually we draw the gaze 625 00:24:51,760 --> 00:24:54,640 slightly down 626 00:24:54,799 --> 00:24:56,799 and eventually maybe tucking the chin to 627 00:24:56,799 --> 00:24:59,039 the chest 628 00:24:59,039 --> 00:25:00,640 active through the left foot here you 629 00:25:00,640 --> 00:25:02,159 can point it you can go 630 00:25:02,159 --> 00:25:05,279 flexed or yogi toes 631 00:25:05,279 --> 00:25:06,880 and then if you're feeling adventurous 632 00:25:06,880 --> 00:25:08,720 break free and send the fingertips 633 00:25:08,720 --> 00:25:11,919 forward up 634 00:25:11,919 --> 00:25:15,840 lift your heart breathe breathe breathe 635 00:25:15,840 --> 00:25:18,240 and then be brave trust step back 636 00:25:18,240 --> 00:25:19,600 warrior one 637 00:25:19,600 --> 00:25:22,720 whoa inhale lift your heart 638 00:25:22,720 --> 00:25:26,320 exhale release awesome guys we're gonna 639 00:25:26,320 --> 00:25:28,000 do the same thing on the other side 640 00:25:28,000 --> 00:25:29,600 hands come to the waistline this kind of 641 00:25:29,600 --> 00:25:31,200 superhero pose here 642 00:25:31,200 --> 00:25:35,840 open turn the right toes in 643 00:25:35,840 --> 00:25:38,480 left toes out come to your warrior one 644 00:25:38,480 --> 00:25:40,240 on the other side 645 00:25:40,240 --> 00:25:42,320 so workshop it a little bit here don't 646 00:25:42,320 --> 00:25:43,919 rush into the pose or kind of the shape 647 00:25:43,919 --> 00:25:45,200 of the pose really 648 00:25:45,200 --> 00:25:47,679 see what's going on in the lower body 649 00:25:47,679 --> 00:25:50,080 today 650 00:25:51,200 --> 00:25:52,960 now let's have some fun what do you say 651 00:25:52,960 --> 00:25:54,880 we come to our warrior one 652 00:25:54,880 --> 00:25:57,840 we find our breath again 653 00:25:59,520 --> 00:26:01,760 then we'll reign the fingertips down 654 00:26:01,760 --> 00:26:03,600 interlace opposite thumb on top this 655 00:26:03,600 --> 00:26:04,400 time 656 00:26:04,400 --> 00:26:06,799 and we draw the knuckles down and away 657 00:26:06,799 --> 00:26:09,200 opening up through the chest 658 00:26:09,200 --> 00:26:10,799 soften through that back knees you step 659 00:26:10,799 --> 00:26:12,240 up halfway 660 00:26:12,240 --> 00:26:13,760 soften through the standing leg find a 661 00:26:13,760 --> 00:26:15,440 little bounce a little buoyancy 662 00:26:15,440 --> 00:26:17,039 send your gaze a little bit forward then 663 00:26:17,039 --> 00:26:18,960 inhale in and on an exhale we lift the 664 00:26:18,960 --> 00:26:21,600 back leg up 665 00:26:22,240 --> 00:26:23,760 so maybe we're here with the big toe on 666 00:26:23,760 --> 00:26:26,799 the ground we lift 667 00:26:27,360 --> 00:26:32,480 so we can also use the wall here to play 668 00:26:32,480 --> 00:26:39,840 so just a little time to play 669 00:26:40,240 --> 00:26:42,960 and if you're feeling adventurous you 670 00:26:42,960 --> 00:26:45,840 might break free with the fingertips 671 00:26:45,840 --> 00:26:50,320 and send the fingertips forward up and 672 00:26:50,840 --> 00:26:52,720 away 673 00:26:52,720 --> 00:26:55,520 find your breath 674 00:26:57,360 --> 00:26:58,960 and then back to warrior one wherever 675 00:26:58,960 --> 00:27:03,200 you are we'll meet in one final warrior 676 00:27:04,159 --> 00:27:06,400 breathe in and use an exhale to let it 677 00:27:06,400 --> 00:27:08,799 all go 678 00:27:08,799 --> 00:27:12,080 awesome come back to center and we're 679 00:27:12,080 --> 00:27:13,200 going to heel toe 680 00:27:13,200 --> 00:27:16,559 heel toe the feet back come to your 681 00:27:16,559 --> 00:27:20,480 mountain pose then we're going to bring 682 00:27:20,480 --> 00:27:22,559 the hands right 683 00:27:22,559 --> 00:27:25,200 to the belly just below the navel and 684 00:27:25,200 --> 00:27:27,120 just above 685 00:27:27,120 --> 00:27:29,840 big breath in 686 00:27:30,320 --> 00:27:35,840 big breath out 687 00:27:36,960 --> 00:27:38,240 i have a friend that says you gotta 688 00:27:38,240 --> 00:27:41,039 listen to your gut 689 00:27:41,039 --> 00:27:43,120 and that is kind of what balancing this 690 00:27:43,120 --> 00:27:46,000 chakra is all about 691 00:27:47,200 --> 00:27:50,320 clearing out the blockages 692 00:27:50,320 --> 00:27:52,159 knocking them down clearing out the 693 00:27:52,159 --> 00:27:54,159 cobwebs 694 00:27:54,159 --> 00:27:56,080 so that the energetic channels those 695 00:27:56,080 --> 00:27:58,000 meridians those 696 00:27:58,000 --> 00:28:01,679 nadis as we call them in yoga 697 00:28:01,679 --> 00:28:06,399 are not plugged up the system 698 00:28:06,399 --> 00:28:08,959 is go 699 00:28:09,679 --> 00:28:13,120 and the energy that's uniquely yours and 700 00:28:13,120 --> 00:28:13,840 true to you 701 00:28:13,840 --> 00:28:18,559 and serves you most can flow 702 00:28:24,000 --> 00:28:25,600 then drop your chin to your chest take a 703 00:28:25,600 --> 00:28:28,840 look down and we're gonna come to a seat 704 00:28:28,840 --> 00:28:31,840 yay 705 00:28:31,919 --> 00:28:34,480 use your fingertips to guide you and 706 00:28:34,480 --> 00:28:38,000 then send your legs out long 707 00:28:38,480 --> 00:28:40,240 if you want to take a quick forward fold 708 00:28:40,240 --> 00:28:41,840 here that might be nice 709 00:28:41,840 --> 00:28:43,279 for the back it's always nice for the 710 00:28:43,279 --> 00:28:46,080 lower back body 711 00:28:47,440 --> 00:28:49,679 and then we're going to take that left 712 00:28:49,679 --> 00:28:52,720 knee and hike it all the way up 713 00:28:52,720 --> 00:28:54,559 take the right elbow hook it into the 714 00:28:54,559 --> 00:28:56,000 left knee 715 00:28:56,000 --> 00:28:57,919 and then slowly before you even set the 716 00:28:57,919 --> 00:28:59,360 left fingertips back or move into a 717 00:28:59,360 --> 00:29:00,240 twist at all 718 00:29:00,240 --> 00:29:04,000 slowly lift up through the spine 719 00:29:04,000 --> 00:29:06,000 imagine like you're hearing good news 720 00:29:06,000 --> 00:29:07,840 the way you react when you hear 721 00:29:07,840 --> 00:29:08,559 something good 722 00:29:08,559 --> 00:29:13,120 or you know smell something sweet 723 00:29:13,120 --> 00:29:15,679 so a nice natural lift up through the 724 00:29:15,679 --> 00:29:17,360 spine and then you can send your left 725 00:29:17,360 --> 00:29:18,320 fingertips back 726 00:29:18,320 --> 00:29:21,840 and find a twist that feels good for you 727 00:29:21,840 --> 00:29:23,279 hug the left knee and you might bring 728 00:29:23,279 --> 00:29:24,960 the outer edge of the right elbow to the 729 00:29:24,960 --> 00:29:26,399 outer edge of the left knee 730 00:29:26,399 --> 00:29:28,000 careful not to collapse into that back 731 00:29:28,000 --> 00:29:30,399 hand breathe deeply here my friends 732 00:29:30,399 --> 00:29:40,799 press into your right heel 733 00:29:40,799 --> 00:29:42,960 awesome then gently unravel we'll do the 734 00:29:42,960 --> 00:29:44,720 same thing on the other side 735 00:29:44,720 --> 00:29:46,799 bringing the right foot up firming down 736 00:29:46,799 --> 00:29:49,200 through the left thigh bone here 737 00:29:49,200 --> 00:29:51,200 hook left elbow to right knee and then 738 00:29:51,200 --> 00:29:54,000 grow nice and tall here 739 00:29:54,000 --> 00:29:56,640 so really do the work in the spine and 740 00:29:56,640 --> 00:29:58,480 then we'll send the fingertips behind 741 00:29:58,480 --> 00:29:59,679 but we're not putting all the weight 742 00:29:59,679 --> 00:30:00,480 there 743 00:30:00,480 --> 00:30:03,679 and we'll stretch 744 00:30:04,159 --> 00:30:07,279 inhale lift and lengthen 745 00:30:07,279 --> 00:30:11,279 exhale journey into your twist 746 00:30:14,720 --> 00:30:17,520 one more breath 747 00:30:20,480 --> 00:30:23,919 awesome then we'll slowly release 748 00:30:23,919 --> 00:30:27,039 cross the ankles come on forward we're 749 00:30:27,039 --> 00:30:29,840 to come to lie flat on the belly 750 00:30:29,840 --> 00:30:33,039 take your time getting there 751 00:30:34,080 --> 00:30:35,679 i'm going to bend the right knee reach 752 00:30:35,679 --> 00:30:37,200 the right fingertips around to grab the 753 00:30:37,200 --> 00:30:38,080 right ankle 754 00:30:38,080 --> 00:30:41,120 flex the foot and same thing bend the 755 00:30:41,120 --> 00:30:42,960 left knee reach the left fingertips 756 00:30:42,960 --> 00:30:45,520 around and grab the left ankle 757 00:30:45,520 --> 00:30:47,120 stay conscious through the neck here so 758 00:30:47,120 --> 00:30:49,600 no crunching but also not a dead head 759 00:30:49,600 --> 00:30:51,120 here right nice and 760 00:30:51,120 --> 00:30:55,520 aware through the neck 761 00:30:55,520 --> 00:30:59,200 inhale in exhale lift the soles of the 762 00:30:59,200 --> 00:31:00,720 feet up towards the sky 763 00:31:00,720 --> 00:31:03,120 open your heart then you might carve a 764 00:31:03,120 --> 00:31:03,840 line with your 765 00:31:03,840 --> 00:31:05,360 nose to look forward but again careful 766 00:31:05,360 --> 00:31:07,679 not to crunch the back of the neck here 767 00:31:07,679 --> 00:31:10,399 inhale in exhale lift the feet up 768 00:31:10,399 --> 00:31:13,120 towards the sky 769 00:31:13,600 --> 00:31:19,840 rocking horse here 770 00:31:20,080 --> 00:31:21,919 use your breath to literally move you 771 00:31:21,919 --> 00:31:24,159 here 772 00:31:26,320 --> 00:31:29,600 awesome take one more breath you got it 773 00:31:29,600 --> 00:31:31,760 and then exhale release everything 774 00:31:31,760 --> 00:31:34,640 awesome come back to all fours 775 00:31:34,640 --> 00:31:38,799 take a child's pose knees together or 776 00:31:38,799 --> 00:31:47,840 wide take a rest 777 00:31:54,960 --> 00:31:57,279 awesome gently we'll come back to all 778 00:31:57,279 --> 00:31:58,480 fours 779 00:31:58,480 --> 00:32:01,679 swing the legs to the right and then 780 00:32:01,679 --> 00:32:02,320 come back 781 00:32:02,320 --> 00:32:07,679 through to seated awesome this time 782 00:32:07,679 --> 00:32:09,360 we're almost done this time we're going 783 00:32:09,360 --> 00:32:11,760 to really activate 784 00:32:11,760 --> 00:32:14,720 your center your core find your core 785 00:32:14,720 --> 00:32:16,880 power that power from within 786 00:32:16,880 --> 00:32:18,720 so i feel like a lot of times we come 787 00:32:18,720 --> 00:32:20,799 into this pose with a sort of dread i 788 00:32:20,799 --> 00:32:22,640 know i did for many years and now it's 789 00:32:22,640 --> 00:32:24,960 so empowering to just play within it 790 00:32:24,960 --> 00:32:26,320 so we're gonna do it in different levels 791 00:32:26,320 --> 00:32:28,640 here boat pose 792 00:32:28,640 --> 00:32:30,320 first find that beautiful lift in the 793 00:32:30,320 --> 00:32:31,919 heart that you've had the whole practice 794 00:32:31,919 --> 00:32:34,080 loop your shoulders lengthen up through 795 00:32:34,080 --> 00:32:36,000 the spine 796 00:32:36,000 --> 00:32:37,440 go ahead and grab the backs of your 797 00:32:37,440 --> 00:32:40,240 hamstrings back to your thighs 798 00:32:40,240 --> 00:32:42,640 your hamstrings and then lift the shins 799 00:32:42,640 --> 00:32:44,240 parallel to the ceiling 800 00:32:44,240 --> 00:32:46,640 one at a time rocking back but you can 801 00:32:46,640 --> 00:32:48,080 go ahead and hold your grip here it's 802 00:32:48,080 --> 00:32:49,679 not cheating 803 00:32:49,679 --> 00:32:50,960 then a little bit of energy through the 804 00:32:50,960 --> 00:32:52,399 feet here so they're not dead right 805 00:32:52,399 --> 00:32:54,080 really alive creating a full body 806 00:32:54,080 --> 00:32:55,360 experience 807 00:32:55,360 --> 00:32:56,880 keep the hands where they are especially 808 00:32:56,880 --> 00:32:59,679 if you feel that tremble even here 809 00:32:59,679 --> 00:33:02,240 otherwise we might reach the fingertips 810 00:33:02,240 --> 00:33:04,000 forward 811 00:33:04,000 --> 00:33:06,720 stay here if you feel still feel like 812 00:33:06,720 --> 00:33:08,080 you could go step further and you want 813 00:33:08,080 --> 00:33:09,200 to play 814 00:33:09,200 --> 00:33:11,519 you'll inhale in exhale reach the 815 00:33:11,519 --> 00:33:12,720 fingertips up and 816 00:33:12,720 --> 00:33:15,919 push the heels out 817 00:33:17,039 --> 00:33:20,320 inhale back to center exhale press it 818 00:33:20,320 --> 00:33:22,480 out 819 00:33:23,039 --> 00:33:24,640 inhale back to center you could take the 820 00:33:24,640 --> 00:33:27,360 fingertips out 821 00:33:27,760 --> 00:33:30,720 and one more time 822 00:33:32,720 --> 00:33:36,000 awesome we'll meet back here 823 00:33:36,000 --> 00:33:38,320 rock back onto the soles of the feet and 824 00:33:38,320 --> 00:33:40,480 then enjoy a slow roll 825 00:33:40,480 --> 00:33:42,559 all the way down awesome my friends go 826 00:33:42,559 --> 00:33:46,080 ahead and center yourself on the mat 827 00:33:46,080 --> 00:33:47,840 one last twist here as we send the 828 00:33:47,840 --> 00:33:49,360 fingertips left to right this is one of 829 00:33:49,360 --> 00:33:51,440 my favorite postures we hug both knees 830 00:33:51,440 --> 00:33:52,159 up 831 00:33:52,159 --> 00:33:54,559 towards the heart scoop the tailbone up 832 00:33:54,559 --> 00:33:55,760 and we're going to finish with a little 833 00:33:55,760 --> 00:33:57,840 recline twist so we have a big texas t 834 00:33:57,840 --> 00:33:59,840 here in the arms 835 00:33:59,840 --> 00:34:02,000 the neck is nice and long we inhale in 836 00:34:02,000 --> 00:34:04,240 and we exhale send the legs to the 837 00:34:04,240 --> 00:34:06,320 left-hand side 838 00:34:06,320 --> 00:34:09,839 allow the weight of your legs to drop 839 00:34:09,839 --> 00:34:11,918 maybe bring the left palm to the outer 840 00:34:11,918 --> 00:34:12,879 edge 841 00:34:12,879 --> 00:34:15,918 of the right leg where i'm 842 00:34:15,918 --> 00:34:20,480 showing my gold here 843 00:34:20,480 --> 00:34:24,639 maybe you rock gently onto the right ear 844 00:34:24,879 --> 00:34:29,359 and then invite you to relax to let go 845 00:34:29,359 --> 00:34:32,399 begin to cool it down 846 00:34:32,839 --> 00:34:35,839 hmm 847 00:34:37,119 --> 00:34:39,839 awesome slowly we'll roll back through 848 00:34:39,839 --> 00:34:41,119 center 849 00:34:41,119 --> 00:34:44,000 take a deep breath in and use an exhale 850 00:34:44,000 --> 00:34:45,760 to melt the legs to the right 851 00:34:45,760 --> 00:35:02,960 same thing finding what feels good here 852 00:35:02,960 --> 00:35:06,800 and then melting back to center 853 00:35:07,280 --> 00:35:09,839 once again badakanasana this time 854 00:35:09,839 --> 00:35:11,520 recline so we bring the soles of the 855 00:35:11,520 --> 00:35:14,160 feet together 856 00:35:14,160 --> 00:35:16,720 and the hands to the belly so we started 857 00:35:16,720 --> 00:35:17,359 with belly 858 00:35:17,359 --> 00:35:20,400 breathing we're going to end with 859 00:35:20,400 --> 00:35:24,320 breath of fire it's also in a nice like 860 00:35:24,320 --> 00:35:26,960 passive stretch here for the lower body 861 00:35:26,960 --> 00:35:28,240 the hips especially 862 00:35:28,240 --> 00:35:29,440 so if you're new to the practice and 863 00:35:29,440 --> 00:35:30,960 your hips are really tight feel free to 864 00:35:30,960 --> 00:35:32,720 take breaks 865 00:35:32,720 --> 00:35:34,400 or you might draw your toes towards the 866 00:35:34,400 --> 00:35:35,760 bottom edge of your mat create a little 867 00:35:35,760 --> 00:35:37,040 more space 868 00:35:37,040 --> 00:35:41,119 so always options here we go 869 00:35:41,119 --> 00:35:43,760 drawing the navel in on the exhale we 870 00:35:43,760 --> 00:35:45,040 inhale 871 00:35:45,040 --> 00:35:49,119 exhale draw the needle in inhale 872 00:35:49,119 --> 00:35:59,839 exhale keep that pump going 873 00:36:09,920 --> 00:36:12,480 awesome so we just did enough little 874 00:36:12,480 --> 00:36:13,359 recline but 875 00:36:13,359 --> 00:36:15,520 you've never done kapalabhati breath 876 00:36:15,520 --> 00:36:16,800 reclined 877 00:36:16,800 --> 00:36:21,599 those of you who are experienced yogi's 878 00:36:22,079 --> 00:36:24,640 i like reclining and doing that breath 879 00:36:24,640 --> 00:36:27,680 it's so different you feel the heat 880 00:36:27,680 --> 00:36:30,640 just kind of creep up from the forehead 881 00:36:30,640 --> 00:36:32,000 around the hips 882 00:36:32,000 --> 00:36:33,520 and in this area of the body believe it 883 00:36:33,520 --> 00:36:35,280 or not so if that was something that 884 00:36:35,280 --> 00:36:37,520 excited you you can repeat it 885 00:36:37,520 --> 00:36:40,640 now on your own if it was too difficult 886 00:36:40,640 --> 00:36:42,720 to do lying down you can sit up and try 887 00:36:42,720 --> 00:36:45,040 it again 888 00:36:45,040 --> 00:36:47,280 or perhaps you're ready for your 889 00:36:47,280 --> 00:36:48,880 shavasana to cool down 890 00:36:48,880 --> 00:36:50,880 in which case we'll slide the right toes 891 00:36:50,880 --> 00:36:54,160 down down down down 892 00:36:54,160 --> 00:36:57,520 followed by the left take a second to 893 00:36:57,520 --> 00:37:01,040 windshield wiper the legs 894 00:37:02,079 --> 00:37:04,400 and then we'll release the right arm to 895 00:37:04,400 --> 00:37:06,000 the side palm face up 896 00:37:06,000 --> 00:37:09,599 followed by the left then we'll press 897 00:37:09,599 --> 00:37:11,520 into our elbows press into our head and 898 00:37:11,520 --> 00:37:13,200 lift the chest the sternum the solar 899 00:37:13,200 --> 00:37:14,640 plexus everything up up up 900 00:37:14,640 --> 00:37:17,440 up crawl your shoulder blades underneath 901 00:37:17,440 --> 00:37:18,880 you and then relax 902 00:37:18,880 --> 00:37:22,640 everything back down you can take your 903 00:37:22,640 --> 00:37:24,960 gaze off the video now my friends take a 904 00:37:24,960 --> 00:37:25,599 big breath 905 00:37:25,599 --> 00:37:28,960 in and exhale 906 00:37:28,960 --> 00:37:36,160 let it go 907 00:37:36,160 --> 00:37:38,240 gorgeous practice my friends just take a 908 00:37:38,240 --> 00:37:51,839 quiet moment here 909 00:37:53,680 --> 00:37:55,520 then gently begin to deepen your breath 910 00:37:55,520 --> 00:37:58,320 one last time 911 00:37:58,320 --> 00:38:03,359 we'll hug one knee in then the other 912 00:38:03,359 --> 00:38:04,960 if time allows you might stay in 913 00:38:04,960 --> 00:38:07,200 shavasana a little bit longer 914 00:38:07,200 --> 00:38:09,520 otherwise we'll cross one ankle over the 915 00:38:09,520 --> 00:38:12,079 other grab the outer edges of the feet 916 00:38:12,079 --> 00:38:15,599 and rock up one last time 917 00:38:17,440 --> 00:38:20,160 we come to that cross-legged position we 918 00:38:20,160 --> 00:38:23,839 bring the palms together at the heart 919 00:38:23,839 --> 00:38:27,200 and we bow to seal the deal 920 00:38:27,200 --> 00:38:29,919 namaste 921 00:38:30,720 --> 00:38:33,040 all right my sweet friends awesome job 922 00:38:33,040 --> 00:38:34,480 awesome work thank you so much for 923 00:38:34,480 --> 00:38:35,920 sharing your practice with me 924 00:38:35,920 --> 00:38:37,920 and thank you so much for helping me 925 00:38:37,920 --> 00:38:39,119 spread the word 926 00:38:39,119 --> 00:38:41,520 about childhood cancer awareness month 927 00:38:41,520 --> 00:38:42,960 all right if you're interested in doing 928 00:38:42,960 --> 00:38:45,119 more i invite you i encourage you to go 929 00:38:45,119 --> 00:38:47,520 to the show your gold website 930 00:38:47,520 --> 00:38:50,160 join the campaign if there's a run or 931 00:38:50,160 --> 00:38:51,440 walk in your area you might want to 932 00:38:51,440 --> 00:38:53,280 participate if you can make a donation 933 00:38:53,280 --> 00:38:54,480 you might want to do that 934 00:38:54,480 --> 00:38:56,160 or you can just show your gold through 935 00:38:56,160 --> 00:38:58,079 social media and help spread the good 936 00:38:58,079 --> 00:38:58,880 word 937 00:38:58,880 --> 00:39:00,400 thank you so much for sharing your time 938 00:39:00,400 --> 00:39:04,079 and energy with me take good care 939 00:39:11,640 --> 00:39:14,640 namaste