1 00:00:00,269 --> 00:00:02,100 what's up everyone welcome to yoga with 2 00:00:02,100 --> 00:00:04,710 Adriene I'm Adriene and welcome to my 3 00:00:04,710 --> 00:00:07,170 new yoga room so our first video back in 4 00:00:07,170 --> 00:00:09,240 the new yoga room or first yoga video 5 00:00:09,240 --> 00:00:11,250 anyway back in the new yoga room so I 6 00:00:11,250 --> 00:00:13,620 welcome you help me christen it with 7 00:00:13,620 --> 00:00:15,750 some yoga basics this month we're kind 8 00:00:15,750 --> 00:00:16,920 of getting back to basics and today 9 00:00:16,920 --> 00:00:20,550 we're going to do back pain we're not 10 00:00:20,550 --> 00:00:21,689 going to do back pain but we're going to 11 00:00:21,689 --> 00:00:23,279 kind of address back pain and really 12 00:00:23,279 --> 00:00:26,130 just kind of spend some time on the 13 00:00:26,130 --> 00:00:27,599 floor remembering that your yoga 14 00:00:27,599 --> 00:00:30,420 practice has your back welcome to the 15 00:00:30,420 --> 00:00:31,650 new room it's probably going to change 16 00:00:31,650 --> 00:00:33,899 my paint it might even move to another 17 00:00:33,899 --> 00:00:36,920 room who knows but you know I think that 18 00:00:36,920 --> 00:00:38,969 this practice a particular especially 19 00:00:38,969 --> 00:00:41,070 since it's for the back and just our 20 00:00:41,070 --> 00:00:43,469 yoga practice in general is awesome for 21 00:00:43,469 --> 00:00:46,379 kind of teaching us to find support from 22 00:00:46,379 --> 00:00:49,050 within and of course to go with the flow 23 00:00:49,050 --> 00:00:53,510 so let's hop on the mat and get started 24 00:01:02,930 --> 00:01:05,190 all right my friends so today we're 25 00:01:05,190 --> 00:01:07,530 going to begin on our backs take your 26 00:01:07,530 --> 00:01:09,900 time getting there maybe take a full 27 00:01:09,900 --> 00:01:12,210 body stretch when you land and begin to 28 00:01:12,210 --> 00:01:18,090 notice your breath as we begin take a 29 00:01:18,090 --> 00:01:20,280 second to notice some of you have 30 00:01:20,280 --> 00:01:21,780 probably heard me say this before that 31 00:01:21,780 --> 00:01:24,900 your yoga mat or your yoga practice your 32 00:01:24,900 --> 00:01:29,160 yoga has your back literally in this 33 00:01:29,160 --> 00:01:32,520 moment right bring the hands to your 34 00:01:32,520 --> 00:01:34,979 ribs bring the feet to the outer edges 35 00:01:34,979 --> 00:01:36,630 of your mat and then allow the knees to 36 00:01:36,630 --> 00:01:38,550 fall and but take your time getting here 37 00:01:38,550 --> 00:01:42,960 no rush then lift your lower back lift 38 00:01:42,960 --> 00:01:44,850 your pelvis and see if you can just kind 39 00:01:44,850 --> 00:01:47,940 of tuck the tailbone in maybe reaching 40 00:01:47,940 --> 00:01:49,229 it up towards the sky so we're just kind 41 00:01:49,229 --> 00:01:50,670 of lengthening out through the lower 42 00:01:50,670 --> 00:01:55,500 back basically then we'll draw the 43 00:01:55,500 --> 00:01:57,780 shoulder blades in and together and down 44 00:01:57,780 --> 00:01:59,310 so we're just kind of crawling those 45 00:01:59,310 --> 00:02:01,080 shoulder blades underneath you so that 46 00:02:01,080 --> 00:02:03,020 we can open up through the chest 47 00:02:03,020 --> 00:02:06,390 and we soften through the belly kind of 48 00:02:06,390 --> 00:02:08,070 soften through the bowl the pelvis here 49 00:02:08,070 --> 00:02:10,258 best you can all these kind of subtle 50 00:02:10,258 --> 00:02:12,269 body things come with time so if you're 51 00:02:12,269 --> 00:02:15,150 super new to the yoga practice try not 52 00:02:15,150 --> 00:02:16,320 to get too caught up on these things 53 00:02:16,320 --> 00:02:19,019 just settle in and be where you're at 54 00:02:19,019 --> 00:02:23,970 today of course so the best tip for 55 00:02:23,970 --> 00:02:26,070 beginners for me or you know like the 56 00:02:26,070 --> 00:02:31,680 most important yoga basic is to use your 57 00:02:31,680 --> 00:02:34,709 breath as a barometer so today is going 58 00:02:34,709 --> 00:02:37,560 to be nice and yummy but as we continue 59 00:02:37,560 --> 00:02:39,959 on through the yoga basics and you begin 60 00:02:39,959 --> 00:02:41,970 to amp up your practice stick with your 61 00:02:41,970 --> 00:02:43,680 breath so that's why today we're going 62 00:02:43,680 --> 00:02:46,769 to close the eyes and take a moment to 63 00:02:46,769 --> 00:02:49,829 just notice your breath now this natural 64 00:02:49,829 --> 00:02:53,540 grass or nothing fancy nothing forced 65 00:02:53,540 --> 00:02:56,910 see if you can soften through the skin 66 00:02:56,910 --> 00:02:58,350 of your face so you might be clenching 67 00:02:58,350 --> 00:02:59,640 your eyebrows right now are the eyes 68 00:02:59,640 --> 00:03:01,769 maybe clinching in the jaw and just give 69 00:03:01,769 --> 00:03:07,139 yourself a second to relax and notice 70 00:03:07,139 --> 00:03:08,620 the natural rhythm 71 00:03:08,620 --> 00:03:12,930 the natural ebb and flow of your breath 72 00:03:13,379 --> 00:03:16,629 and perhaps you'll find I tend to find 73 00:03:16,629 --> 00:03:18,670 that just by noticing my breath I begin 74 00:03:18,670 --> 00:03:22,840 to play with it maybe extending the 75 00:03:22,840 --> 00:03:26,819 inhale maybe lengthening the exhale 76 00:03:26,819 --> 00:03:29,830 noticing if it's a deep breath morning 77 00:03:29,830 --> 00:03:36,640 or day or night or shallow breath the 78 00:03:36,640 --> 00:03:37,959 beginning to play with that just a 79 00:03:37,959 --> 00:03:49,450 little bit a couple of mindful breaths 80 00:03:49,450 --> 00:03:56,290 here and I always say just a couple of 81 00:03:56,290 --> 00:04:00,400 mindful breaths can really change what's 82 00:04:00,400 --> 00:04:04,019 going on in the mind your mental 83 00:04:04,470 --> 00:04:09,030 capacity can really change your day 84 00:04:15,000 --> 00:04:17,790 let's take one more deep breath in here 85 00:04:17,790 --> 00:04:23,690 and one big breath out 86 00:04:24,320 --> 00:04:27,480 and then we'll slowly begin to heel toe 87 00:04:27,480 --> 00:04:29,640 heel toe so here's a beginner basic 88 00:04:29,640 --> 00:04:32,190 thing when you hear that in class we 89 00:04:32,190 --> 00:04:36,330 mean heel to the earth toes in heels in 90 00:04:36,330 --> 00:04:39,840 toes in and that's what heel toe heel 91 00:04:39,840 --> 00:04:43,320 toe means so we heel toe heel toe the 92 00:04:43,320 --> 00:04:45,180 feet together the more I say it the more 93 00:04:45,180 --> 00:04:49,290 I'm like so dumb and then we'll scoop 94 00:04:49,290 --> 00:04:51,270 the knees slowly up towards the heart so 95 00:04:51,270 --> 00:04:54,420 we're moving nice and slow today that 96 00:04:54,420 --> 00:04:57,720 way if you are in a moment of back pain 97 00:04:57,720 --> 00:04:59,640 you're moving mindfully and with ease 98 00:04:59,640 --> 00:05:01,770 and if not you're just kind of slowing 99 00:05:01,770 --> 00:05:04,170 things down for a change working on 100 00:05:04,170 --> 00:05:07,380 preventive care hug the knees into the 101 00:05:07,380 --> 00:05:09,480 chest nice and slow we scoop the 102 00:05:09,480 --> 00:05:11,310 tailbone up again lengthening through 103 00:05:11,310 --> 00:05:14,250 the lower back body and we relax the 104 00:05:14,250 --> 00:05:16,230 shoulders still crawling the shoulder 105 00:05:16,230 --> 00:05:18,600 blades underneath so we can open up 106 00:05:18,600 --> 00:05:21,210 through the chest and the heart cool 107 00:05:21,210 --> 00:05:23,550 bring the palms to the kneecaps here 108 00:05:23,550 --> 00:05:26,850 we're just going to draw low circles so 109 00:05:26,850 --> 00:05:28,620 we get a little massage in the lower 110 00:05:28,620 --> 00:05:31,830 back body and when you feel comfortable 111 00:05:31,830 --> 00:05:33,390 go ahead and take your gaze off the 112 00:05:33,390 --> 00:05:35,040 video you might even close your eyes 113 00:05:35,040 --> 00:05:37,440 just begin to notice what's going on as 114 00:05:37,440 --> 00:05:40,919 you massage through the sacrum here and 115 00:05:40,919 --> 00:05:45,419 then we begin to lay the breath in using 116 00:05:45,419 --> 00:05:53,370 the breath to inspire the movement and 117 00:05:53,370 --> 00:05:55,770 using the movement to inspire the breath 118 00:05:55,770 --> 00:05:59,640 in return take your circle in the 119 00:05:59,640 --> 00:06:01,050 opposite direction if you haven't 120 00:06:01,050 --> 00:06:02,340 already maybe you already do in your own 121 00:06:02,340 --> 00:06:05,929 groove thing you know I like that 122 00:06:09,470 --> 00:06:12,110 and then we'll draw the knees back to 123 00:06:12,110 --> 00:06:14,810 Center and we'll use the palms gently on 124 00:06:14,810 --> 00:06:18,590 the knees to kind of create a like an or 125 00:06:18,590 --> 00:06:20,360 like motion here so the feet can say 126 00:06:20,360 --> 00:06:22,820 stay soft it here at first and we're 127 00:06:22,820 --> 00:06:26,440 just going to draw the knees wide open 128 00:06:26,440 --> 00:06:30,260 and then in through Center scoop the 129 00:06:30,260 --> 00:06:36,350 tailbone up and keep going now I wanted 130 00:06:36,350 --> 00:06:38,180 you to start with the feet soft here 131 00:06:38,180 --> 00:06:41,000 just you could feel the difference when 132 00:06:41,000 --> 00:06:44,390 you point the toes or just kind of add 133 00:06:44,390 --> 00:06:45,950 brightness you might find those yogi 134 00:06:45,950 --> 00:06:49,580 toes spreading the toes energy and the 135 00:06:49,580 --> 00:06:51,380 feet notice how when we have energy in 136 00:06:51,380 --> 00:06:53,000 the feet we can still keep the control 137 00:06:53,000 --> 00:06:55,760 kind of slow controlled movement but we 138 00:06:55,760 --> 00:07:00,440 kind of support the stretch sometimes 139 00:07:00,440 --> 00:07:02,720 teachers refer to hugging the muscle to 140 00:07:02,720 --> 00:07:03,560 the bones and that's just kind of 141 00:07:03,560 --> 00:07:06,080 activating everything so that you can 142 00:07:06,080 --> 00:07:08,480 move with integrity and this is really 143 00:07:08,480 --> 00:07:13,910 great as you deepen your practice right 144 00:07:13,910 --> 00:07:16,970 so you may not feel that at first but if 145 00:07:16,970 --> 00:07:18,470 you've been practicing for a while and 146 00:07:18,470 --> 00:07:19,940 you're doing this video with me this is 147 00:07:19,940 --> 00:07:21,590 something that we need to start paying 148 00:07:21,590 --> 00:07:23,419 attention to kind of activating from the 149 00:07:23,419 --> 00:07:25,460 crown of the head to the soles of the 150 00:07:25,460 --> 00:07:31,490 feet to create a full body experience so 151 00:07:31,490 --> 00:07:33,050 if you're like I have no idea what 152 00:07:33,050 --> 00:07:34,340 you're talking about just enjoy the 153 00:07:34,340 --> 00:07:36,500 stretch enjoy your practice keep 154 00:07:36,500 --> 00:07:40,640 breathing let's do one more big circle 155 00:07:40,640 --> 00:07:46,400 here awesome and then we're going to 156 00:07:46,400 --> 00:07:48,380 slowly press the soles of the feet back 157 00:07:48,380 --> 00:07:51,140 down to the earth and these are going to 158 00:07:51,140 --> 00:07:53,900 hug in heels in line with the hip points 159 00:07:53,900 --> 00:07:55,340 so we're definitely paying attention to 160 00:07:55,340 --> 00:07:58,280 alignment and action in these videos 161 00:07:58,280 --> 00:08:01,250 this month notice if the kind of the 162 00:08:01,250 --> 00:08:03,020 shoulders have started to tense up again 163 00:08:03,020 --> 00:08:04,550 you can crawl the shoulder blades back 164 00:08:04,550 --> 00:08:06,710 underneath you open up through the chest 165 00:08:06,710 --> 00:08:09,350 and the heart cool keep the left foot 166 00:08:09,350 --> 00:08:11,780 down on the earth all four corners of 167 00:08:11,780 --> 00:08:13,550 your left foot so even here we pay 168 00:08:13,550 --> 00:08:15,140 attention to foundation not just in 169 00:08:15,140 --> 00:08:17,300 warrior three or tree pose balancing 170 00:08:17,300 --> 00:08:20,750 postures even here connectivity as you 171 00:08:20,750 --> 00:08:22,870 inhale slide your right leg 172 00:08:22,870 --> 00:08:24,699 all the way up towards the sky maybe you 173 00:08:24,699 --> 00:08:26,889 straighten that leg here maybe it's a 174 00:08:26,889 --> 00:08:29,669 little tight no worries be in the moment 175 00:08:29,669 --> 00:08:33,219 so as we begin to bring focus to the 176 00:08:33,219 --> 00:08:34,839 right leg the left leg wants to spill 177 00:08:34,839 --> 00:08:38,080 out so we'll hug the left leg in again 178 00:08:38,080 --> 00:08:40,779 stay connected to your foundation left 179 00:08:40,779 --> 00:08:46,810 foot strong back to basics today really 180 00:08:46,810 --> 00:08:48,970 paying attention to building our 181 00:08:48,970 --> 00:08:50,800 practice from the ground up really going 182 00:08:50,800 --> 00:08:53,860 to help so whether we can extend the leg 183 00:08:53,860 --> 00:08:55,480 or not here you can find a little micro 184 00:08:55,480 --> 00:08:57,460 movement maybe bending the knee and then 185 00:08:57,460 --> 00:08:59,380 straightening the leg maybe pointing and 186 00:08:59,380 --> 00:09:02,589 flexing the toes rotating the ankle this 187 00:09:02,589 --> 00:09:03,970 is great in general just letting the 188 00:09:03,970 --> 00:09:05,020 blood flow in the opposite direction 189 00:09:05,020 --> 00:09:07,270 especially if you tend to be on your 190 00:09:07,270 --> 00:09:13,029 feet a lot so good then I'll interlace 191 00:09:13,029 --> 00:09:15,460 the fingertips behind my right thigh if 192 00:09:15,460 --> 00:09:16,900 you're super tight and you want to pause 193 00:09:16,900 --> 00:09:19,150 the video to grab like a tie or a towel 194 00:09:19,150 --> 00:09:21,520 or you're lucky enough to have a yoga 195 00:09:21,520 --> 00:09:23,770 strap or a one of those like physio 196 00:09:23,770 --> 00:09:25,630 bands you know you can strap it around 197 00:09:25,630 --> 00:09:27,459 the ball joint there and then use it 198 00:09:27,459 --> 00:09:32,500 kind of like a arm extender tailbone 199 00:09:32,500 --> 00:09:34,779 scoops up lengthening the lower back 200 00:09:34,779 --> 00:09:36,550 body once again just staying mindful 201 00:09:36,550 --> 00:09:39,190 there we might just stay here or we 202 00:09:39,190 --> 00:09:41,800 might inhale in again and on an exhale 203 00:09:41,800 --> 00:09:45,339 slowly peel the crown of the head up 204 00:09:45,339 --> 00:09:46,900 towards the sky shoulders are going to 205 00:09:46,900 --> 00:09:49,630 stay relaxed here my friends tailbone 206 00:09:49,630 --> 00:09:51,400 scooping up notice how your yoga 207 00:09:51,400 --> 00:09:54,279 practice has your back here interesting 208 00:09:54,279 --> 00:09:56,230 sensations right and the foot and the 209 00:09:56,230 --> 00:09:57,730 sole of the foot right now blood flowing 210 00:09:57,730 --> 00:09:59,529 in the opposite direction take one more 211 00:09:59,529 --> 00:10:05,260 breath and then use your exhale to 212 00:10:05,260 --> 00:10:07,600 slowly melt it down awesome take your 213 00:10:07,600 --> 00:10:10,029 right ankle cross it on over the top of 214 00:10:10,029 --> 00:10:12,310 your left thigh and we take a deep 215 00:10:12,310 --> 00:10:17,410 breath in and a deep breath out awesome 216 00:10:17,410 --> 00:10:19,029 interlacing behind the left thigh this 217 00:10:19,029 --> 00:10:20,620 time right hands are going to go through 218 00:10:20,620 --> 00:10:24,790 the hole and catch the left fingertips 219 00:10:24,790 --> 00:10:26,709 here then I'm going to bring awareness 220 00:10:26,709 --> 00:10:28,570 through both feet here so kind of 221 00:10:28,570 --> 00:10:30,459 flexing really showing the slow of your 222 00:10:30,459 --> 00:10:33,339 foot off here right shin parallel to the 223 00:10:33,339 --> 00:10:36,880 ceiling cool if you're new to the 224 00:10:36,880 --> 00:10:38,019 Justin you're tight you might just stay 225 00:10:38,019 --> 00:10:39,759 here using your right elbow maybe 226 00:10:39,759 --> 00:10:43,810 depress the right leg out notice how the 227 00:10:43,810 --> 00:10:45,399 lower back wants to come up here and 228 00:10:45,399 --> 00:10:46,720 we're going to keep maintaining that 229 00:10:46,720 --> 00:10:51,160 length by scooping the tailbone up cool 230 00:10:51,160 --> 00:10:52,329 go ahead and tuck your chin into your 231 00:10:52,329 --> 00:10:53,920 chest to lengthen through the back of 232 00:10:53,920 --> 00:10:57,420 your neck just in case you're stuck here 233 00:10:58,050 --> 00:11:00,819 and then again you can stay here or we 234 00:11:00,819 --> 00:11:03,639 might extend the left leg all the way up 235 00:11:03,639 --> 00:11:08,199 I continue to squeeze that left leg in 236 00:11:08,199 --> 00:11:14,050 towards our so we're here breathing into 237 00:11:14,050 --> 00:11:17,980 the outer right hip staying long in the 238 00:11:17,980 --> 00:11:20,800 lower back body relaxed in the shoulders 239 00:11:20,800 --> 00:11:22,240 or we're here just kind of adding that 240 00:11:22,240 --> 00:11:24,490 hamstring stretch finding that sit bone 241 00:11:24,490 --> 00:11:30,089 to heel connection cool big breath in 242 00:11:30,089 --> 00:11:33,130 and we use the exhale to slowly release 243 00:11:33,130 --> 00:11:34,660 nice and slow 244 00:11:34,660 --> 00:11:38,079 cool unravel right foot comes to the 245 00:11:38,079 --> 00:11:41,050 ground and we take a big breath in as we 246 00:11:41,050 --> 00:11:42,850 find all four corners of the right foot 247 00:11:42,850 --> 00:11:49,449 and lift the left foot up high so if 248 00:11:49,449 --> 00:11:51,430 you're an experienced yogi you know you 249 00:11:51,430 --> 00:11:53,290 you might want to kind of blow through 250 00:11:53,290 --> 00:11:54,670 this you're kind of like oh I need 251 00:11:54,670 --> 00:11:56,680 faster tempo so I encourage you if 252 00:11:56,680 --> 00:11:58,120 you're feeling frustrated to just kind 253 00:11:58,120 --> 00:11:59,829 of slow it down chill it out with me and 254 00:11:59,829 --> 00:12:02,380 feel your yoga mat rise up to support 255 00:12:02,380 --> 00:12:04,540 your back body if you're new to the 256 00:12:04,540 --> 00:12:06,310 practice and this feels super foreign to 257 00:12:06,310 --> 00:12:09,189 you notice that embraced that to just 258 00:12:09,189 --> 00:12:11,769 take note because in a month you're 259 00:12:11,769 --> 00:12:13,300 going to want to remember you know where 260 00:12:13,300 --> 00:12:15,160 you begin and how much you've evolved in 261 00:12:15,160 --> 00:12:20,910 grown so but don't take my word for it 262 00:12:20,910 --> 00:12:22,509 okay here we go 263 00:12:22,509 --> 00:12:24,250 so whether that leg is straight or not 264 00:12:24,250 --> 00:12:26,110 you might begin to find a little micro 265 00:12:26,110 --> 00:12:29,949 movement man I stubbed my toe big time 266 00:12:29,949 --> 00:12:37,480 it looks black and blue classy and I'll 267 00:12:37,480 --> 00:12:39,430 interlace the fingertips behind the left 268 00:12:39,430 --> 00:12:41,319 thigh this time again I'm maintaining a 269 00:12:41,319 --> 00:12:44,939 nice strong foundation in my right foot 270 00:12:44,939 --> 00:12:47,199 expanding my awareness scoop your 271 00:12:47,199 --> 00:12:48,730 tailbone up lengthen through the 272 00:12:48,730 --> 00:12:57,399 lower back body keep breathing and then 273 00:12:57,399 --> 00:12:59,980 I can stay here inhale in or I might 274 00:12:59,980 --> 00:13:04,899 exhale slowly peel the nose up shoulders 275 00:13:04,899 --> 00:13:08,680 stay relaxed shouldn't be any pain here 276 00:13:08,680 --> 00:13:11,470 so keep a nice spaciousness between your 277 00:13:11,470 --> 00:13:12,519 chin and your chest 278 00:13:12,519 --> 00:13:14,800 definitely activating the abdominals 279 00:13:14,800 --> 00:13:20,110 here perfect and important for back body 280 00:13:20,110 --> 00:13:24,880 strength big breath in use your exhale 281 00:13:24,880 --> 00:13:28,360 to release awesome we're going to take 282 00:13:28,360 --> 00:13:32,230 that left ankle over to the top of the 283 00:13:32,230 --> 00:13:34,779 right thigh and we just notice what's 284 00:13:34,779 --> 00:13:36,790 going on slowing it down nice and easy 285 00:13:36,790 --> 00:13:42,180 so if your pelvis wants to twerking in 286 00:13:42,180 --> 00:13:43,510 twerk 287 00:13:43,510 --> 00:13:50,199 I meant torque but twerk - you know Yoga 288 00:13:50,199 --> 00:13:51,490 is great because we're kind of 289 00:13:51,490 --> 00:13:54,579 challenging the body's natural kind of 290 00:13:54,579 --> 00:13:56,050 habits that we create when we sit at a 291 00:13:56,050 --> 00:13:58,269 desk or you know sleep on our sides all 292 00:13:58,269 --> 00:14:00,250 this stuff body history so just notice 293 00:14:00,250 --> 00:14:03,760 and then we'll interlace behind the 294 00:14:03,760 --> 00:14:05,350 right thigh lifting the right chin 295 00:14:05,350 --> 00:14:07,089 parallel to the ceiling and we find our 296 00:14:07,089 --> 00:14:10,180 stretch here so you can play with how 297 00:14:10,180 --> 00:14:12,040 much you squeeze for most just kind of 298 00:14:12,040 --> 00:14:14,589 coming into the shape is enough 299 00:14:14,589 --> 00:14:16,810 maybe pressing the left elbow into the 300 00:14:16,810 --> 00:14:18,810 left inner thigh if that works for you 301 00:14:18,810 --> 00:14:21,430 keeping the chest nice and open guys and 302 00:14:21,430 --> 00:14:22,959 making sure we haven't grown really 303 00:14:22,959 --> 00:14:24,550 tense in the shoulders so let's keep 304 00:14:24,550 --> 00:14:26,199 relaxing through the shoulders and the 305 00:14:26,199 --> 00:14:28,229 neck 306 00:14:28,949 --> 00:14:31,060 we have a little energy a little 307 00:14:31,060 --> 00:14:32,589 brightness connecting through both feet 308 00:14:32,589 --> 00:14:35,170 you might take a deep breath in here and 309 00:14:35,170 --> 00:14:39,339 just stay here or you might take a deep 310 00:14:39,339 --> 00:14:41,139 breath in and begin to extend that right 311 00:14:41,139 --> 00:14:43,980 leg all the way up 312 00:14:50,600 --> 00:14:53,930 find your breath nice long smooth deep 313 00:14:53,930 --> 00:15:04,730 breaths on an exhale gently release both 314 00:15:04,730 --> 00:15:07,340 feet come to the mat inhale reach the 315 00:15:07,340 --> 00:15:13,070 arms up and overhead exhale slowly hug 316 00:15:13,070 --> 00:15:16,090 your knees into your chest one more time 317 00:15:16,090 --> 00:15:18,860 this time you can rock a little back and 318 00:15:18,860 --> 00:15:20,780 forth find what feels good and then 319 00:15:20,780 --> 00:15:23,360 whenever you're ready we're going to 320 00:15:23,360 --> 00:15:24,650 bring the hands to the backs of the 321 00:15:24,650 --> 00:15:26,870 thighs and begin to rock it up so this 322 00:15:26,870 --> 00:15:29,080 is great little massage for the spine 323 00:15:29,080 --> 00:15:31,610 connecting to little playful energy here 324 00:15:31,610 --> 00:15:36,370 maybe Rock once twice three times a lady 325 00:15:36,370 --> 00:15:40,000 or man and we'll come to all fours 326 00:15:40,000 --> 00:15:42,350 nice and slow take your time getting 327 00:15:42,350 --> 00:15:45,310 there no need to rush 328 00:15:49,639 --> 00:15:52,380 so we'll stack the hips right over the 329 00:15:52,380 --> 00:15:55,500 kneecaps really paying attention to the 330 00:15:55,500 --> 00:15:57,860 tops of the feet here getting a stretch 331 00:15:57,860 --> 00:16:00,360 notice if the toes come in or come out 332 00:16:00,360 --> 00:16:01,620 we're going to draw them right in line 333 00:16:01,620 --> 00:16:05,220 with the knees ankles in line then bring 334 00:16:05,220 --> 00:16:08,430 your awareness to your wrists right 335 00:16:08,430 --> 00:16:10,920 underneath the shoulders spread your 336 00:16:10,920 --> 00:16:12,720 palms super wide like starfish and then 337 00:16:12,720 --> 00:16:14,370 press away from your yoga mat coming 338 00:16:14,370 --> 00:16:18,269 into tabletop position take a deep 339 00:16:18,269 --> 00:16:22,009 breath in and a long breath out 340 00:16:22,009 --> 00:16:24,149 find extension through the crown of the 341 00:16:24,149 --> 00:16:25,949 head so if your spine is kind of coming 342 00:16:25,949 --> 00:16:27,509 down here see if you can bring your gaze 343 00:16:27,509 --> 00:16:29,339 straight down and lengthen through the 344 00:16:29,339 --> 00:16:34,160 neck cool big breath in big breath out 345 00:16:34,160 --> 00:16:37,079 and on your next inhale let's begin to 346 00:16:37,079 --> 00:16:38,910 drop the belly and open the heart 347 00:16:38,910 --> 00:16:41,699 towards the front tailbone reaches up 348 00:16:41,699 --> 00:16:46,139 towards the sky on an exhale start with 349 00:16:46,139 --> 00:16:48,540 the tail begin to curl it under tuck it 350 00:16:48,540 --> 00:16:52,319 in we crawl up through the spine nice 351 00:16:52,319 --> 00:16:54,060 and slow today so resist the urge to 352 00:16:54,060 --> 00:16:55,740 rush I do it all the time too we're so 353 00:16:55,740 --> 00:16:57,750 used to kind of moving in a hurried and 354 00:16:57,750 --> 00:17:00,389 rushed away so unhurried and unrushed 355 00:17:00,389 --> 00:17:01,980 here as you draw your chin to your chest 356 00:17:01,980 --> 00:17:07,280 navel up and press into your yoga mat 357 00:17:08,540 --> 00:17:11,099 now some keep it going in your own time 358 00:17:11,099 --> 00:17:13,439 with the rhythm of your breath we inhale 359 00:17:13,439 --> 00:17:15,689 reach the tailbone up towards the sky 360 00:17:15,689 --> 00:17:18,119 stretch to the front body lots of space 361 00:17:18,119 --> 00:17:22,199 and the spine nice and slow and on your 362 00:17:22,199 --> 00:17:23,429 exhale doesn't matter if you're in 363 00:17:23,429 --> 00:17:24,540 rhythm with me you can move with your 364 00:17:24,540 --> 00:17:26,280 breath we'll begin to curl the tailbone 365 00:17:26,280 --> 00:17:31,169 under rounding through the spine take a 366 00:17:31,169 --> 00:17:32,820 couple more on your own see if you can 367 00:17:32,820 --> 00:17:35,870 connect to the sound of your breath 368 00:18:08,160 --> 00:18:11,430 finish it up 369 00:18:14,000 --> 00:18:16,649 awesome then come back to tabletop 370 00:18:16,649 --> 00:18:20,580 position curl the toes under walk the 371 00:18:20,580 --> 00:18:23,700 palms out just a hair and then with the 372 00:18:23,700 --> 00:18:25,799 knees bent we're going to lift the hips 373 00:18:25,799 --> 00:18:28,889 up to downward facing dog again knees 374 00:18:28,889 --> 00:18:31,320 stay bent here's lots of love for the 375 00:18:31,320 --> 00:18:33,029 back as we press away from your yoga mat 376 00:18:33,029 --> 00:18:35,010 draw the shoulders away from the ears 377 00:18:35,010 --> 00:18:39,120 knees bent generously melt your belly 378 00:18:39,120 --> 00:18:41,070 and your lower ribcage to the tops of 379 00:18:41,070 --> 00:18:42,990 your thighs melt your heart towards the 380 00:18:42,990 --> 00:18:45,149 back edge of your yoga mat take a deep 381 00:18:45,149 --> 00:18:46,559 breath in the deepest breath you've 382 00:18:46,559 --> 00:18:49,860 taken in all day and then on an exhale 383 00:18:49,860 --> 00:18:50,909 would be interest rating through the 384 00:18:50,909 --> 00:18:53,880 left leg right knee stays bent inhale 385 00:18:53,880 --> 00:18:57,360 bend both knees exhale straighten 386 00:18:57,360 --> 00:19:00,600 through the right leg so we're obviously 387 00:19:00,600 --> 00:19:02,610 just peddling it out here inhale to 388 00:19:02,610 --> 00:19:06,860 Center exhale left heel drops down 389 00:19:06,860 --> 00:19:09,080 inhale to Center 390 00:19:09,080 --> 00:19:12,690 right heel drops down one more time on 391 00:19:12,690 --> 00:19:14,639 each side inhale to Center shoulders 392 00:19:14,639 --> 00:19:17,220 draw away from the ears exhale left heel 393 00:19:17,220 --> 00:19:18,990 reaches doesn't even matter if it comes 394 00:19:18,990 --> 00:19:22,080 anywhere close to the yoga mat inhale to 395 00:19:22,080 --> 00:19:25,039 Center and right leg extends 396 00:19:25,039 --> 00:19:27,899 awesome slowly lower to the knees knees 397 00:19:27,899 --> 00:19:30,240 come together we come on to the tops of 398 00:19:30,240 --> 00:19:32,700 the feet we rotate the wrists shake it 399 00:19:32,700 --> 00:19:34,580 out if you need to and then we come into 400 00:19:34,580 --> 00:19:38,039 Bowl asana so really mindful Child's 401 00:19:38,039 --> 00:19:40,799 Pose today knees are together so big 402 00:19:40,799 --> 00:19:41,970 toes are together we're going to allow 403 00:19:41,970 --> 00:19:44,360 the shoulders to round forward and 404 00:19:44,360 --> 00:19:46,980 releasing slowly the head to the mat now 405 00:19:46,980 --> 00:19:49,409 if this is not jiving with you some 406 00:19:49,409 --> 00:19:51,929 options are to use a little blanket 407 00:19:51,929 --> 00:19:53,429 between the knees if that's hurting you 408 00:19:53,429 --> 00:19:55,889 can also lift the earth up to you with a 409 00:19:55,889 --> 00:20:01,110 block or pillow for the head if this is 410 00:20:01,110 --> 00:20:02,340 not a comfortable position for you 411 00:20:02,340 --> 00:20:05,340 because of your torso then you can take 412 00:20:05,340 --> 00:20:07,799 the knees wide and practice in an 413 00:20:07,799 --> 00:20:11,309 extended Child's Pose here okay but give 414 00:20:11,309 --> 00:20:14,870 it give the lesson on a try and 415 00:20:14,870 --> 00:20:18,169 ultimately listen to your body write a 416 00:20:18,169 --> 00:20:22,850 couple breaths here nice and slow 417 00:20:28,080 --> 00:20:31,870 inhale fill your back with air so see if 418 00:20:31,870 --> 00:20:33,879 you can feel the skin of your back body 419 00:20:33,879 --> 00:20:38,350 stretch as you inhale in and then on 420 00:20:38,350 --> 00:20:40,620 your exhale imagine the weight of your 421 00:20:40,620 --> 00:20:44,500 buttocks your hips kind of dropping down 422 00:20:44,500 --> 00:20:46,450 melting down to kiss the soles of your 423 00:20:46,450 --> 00:20:49,509 feet as you breathe out so there's a lot 424 00:20:49,509 --> 00:20:51,309 of stuff we can do in these beautiful 425 00:20:51,309 --> 00:20:55,408 simple restorative poses 426 00:20:59,679 --> 00:21:01,600 close your eyes for one more breath 427 00:21:01,600 --> 00:21:11,200 cycle you got it awesome then we'll 428 00:21:11,200 --> 00:21:13,299 slowly draw the palms back up come to 429 00:21:13,299 --> 00:21:18,340 all fours come back to your tabletop 430 00:21:18,340 --> 00:21:20,350 position doing awesome everyone just a 431 00:21:20,350 --> 00:21:22,570 couple more poses and then we're done so 432 00:21:22,570 --> 00:21:24,549 stick with the mindfulness here we're 433 00:21:24,549 --> 00:21:27,370 just going to shake the shift not shake 434 00:21:27,370 --> 00:21:30,640 shake shift the hips to the right and 435 00:21:30,640 --> 00:21:32,110 send the crown of the head to the left 436 00:21:32,110 --> 00:21:33,880 just nice side body stretch here big 437 00:21:33,880 --> 00:21:37,029 breath and then through Center opposite 438 00:21:37,029 --> 00:21:39,610 side hips shift to the left crown of the 439 00:21:39,610 --> 00:21:43,779 head to the right stretch and then back 440 00:21:43,779 --> 00:21:44,409 to Center 441 00:21:44,409 --> 00:21:46,510 awesome extend the right leg out here 442 00:21:46,510 --> 00:21:49,480 big breath in on your exhale we're 443 00:21:49,480 --> 00:21:51,460 slowly drawing the right knee all the 444 00:21:51,460 --> 00:21:53,200 way up in for a one-legged pigeon so you 445 00:21:53,200 --> 00:21:54,789 might need to walk your palms out here 446 00:21:54,789 --> 00:21:57,940 and then slowly we hike that right leg 447 00:21:57,940 --> 00:22:00,700 up slide the left leg back we have a 448 00:22:00,700 --> 00:22:02,710 foundational video for this so you can 449 00:22:02,710 --> 00:22:05,409 check it out and then we're just going 450 00:22:05,409 --> 00:22:07,539 to play with how close or how far the 451 00:22:07,539 --> 00:22:09,580 right heel is so listen to your body 452 00:22:09,580 --> 00:22:11,320 move nice and slow as if you're moving 453 00:22:11,320 --> 00:22:13,419 through water here connect to your 454 00:22:13,419 --> 00:22:15,370 breath press into your fingertips big 455 00:22:15,370 --> 00:22:17,289 breath in as you inhale see if you can 456 00:22:17,289 --> 00:22:19,450 find space through the front body so it 457 00:22:19,450 --> 00:22:21,909 might look like this it might not just 458 00:22:21,909 --> 00:22:25,830 be in the moment with your breath and 459 00:22:25,830 --> 00:22:28,779 then Yogi's choice you can stay lifted 460 00:22:28,779 --> 00:22:31,270 here or you can begin to melt it over 461 00:22:31,270 --> 00:22:33,700 for a couple breaths pulling gently back 462 00:22:33,700 --> 00:22:35,409 on the right hip crease staying active 463 00:22:35,409 --> 00:22:37,000 in the feet as we've mentioned all 464 00:22:37,000 --> 00:22:39,220 through this practice and then finding 465 00:22:39,220 --> 00:22:40,330 your bliss here for just a couple 466 00:22:40,330 --> 00:22:42,689 breaths 467 00:22:54,450 --> 00:22:56,790 use the palms to gently walk yourself 468 00:22:56,790 --> 00:22:59,010 back up and if you're already up we'll 469 00:22:59,010 --> 00:23:02,400 slowly begin to curl the left toes under 470 00:23:02,400 --> 00:23:04,410 and come back to all fours nice and slow 471 00:23:04,410 --> 00:23:05,820 though again imagine moving through 472 00:23:05,820 --> 00:23:08,940 water just kind of honor your body cool 473 00:23:08,940 --> 00:23:12,000 inhale extend the left leg out and the 474 00:23:12,000 --> 00:23:13,470 same thing on the other side walking the 475 00:23:13,470 --> 00:23:15,930 palms forward if you need to and we find 476 00:23:15,930 --> 00:23:20,060 it here nice and slow 477 00:23:20,510 --> 00:23:23,010 playing with how close or how far your 478 00:23:23,010 --> 00:23:28,860 left heel is here I encourage you to 479 00:23:28,860 --> 00:23:30,750 loop the shoulders maybe find a gentle 480 00:23:30,750 --> 00:23:34,020 lift in the heart wherever you are and 481 00:23:34,020 --> 00:23:36,750 then maybe we experiment with coming 482 00:23:36,750 --> 00:23:39,900 forward maybe not 483 00:23:39,900 --> 00:23:41,760 couple breaths here go ahead and close 484 00:23:41,760 --> 00:23:43,380 your eyes or just draw your attention 485 00:23:43,380 --> 00:23:46,050 inward notice what's going on feel the 486 00:23:46,050 --> 00:23:48,180 whole body connected so we're going for 487 00:23:48,180 --> 00:23:49,710 a hundred and ten percent full-body 488 00:23:49,710 --> 00:23:54,770 experience here just do your best 489 00:24:08,530 --> 00:24:11,630 and gently using the palms to press back 490 00:24:11,630 --> 00:24:14,690 up this time we're going to go ahead and 491 00:24:14,690 --> 00:24:16,580 shift our weight onto our left hip and 492 00:24:16,580 --> 00:24:19,210 swing the right leg all the way around 493 00:24:19,210 --> 00:24:22,340 go ahead and extend the legs out long 494 00:24:22,340 --> 00:24:27,200 coming to stiff post as hilarious stiff 495 00:24:27,200 --> 00:24:29,120 pose I meant staff pose but I'm feeling 496 00:24:29,120 --> 00:24:32,390 kind of stiff so it's good to be back go 497 00:24:32,390 --> 00:24:33,590 to take the fleshy part of the buttocks 498 00:24:33,590 --> 00:24:35,540 aside if it feels right you can press 499 00:24:35,540 --> 00:24:37,880 into the heels feet can be flushed 500 00:24:37,880 --> 00:24:40,460 together or hip width apart tops of the 501 00:24:40,460 --> 00:24:42,620 thigh bones drawl down we bring the 502 00:24:42,620 --> 00:24:44,810 palms behind us or the fingertips lifted 503 00:24:44,810 --> 00:24:46,310 and we just stand up nice and tall 504 00:24:46,310 --> 00:24:47,210 through the spine 505 00:24:47,210 --> 00:24:49,940 so crown of the head lifts lower belly 506 00:24:49,940 --> 00:24:51,740 draws in maybe you're familiar with 507 00:24:51,740 --> 00:24:55,610 odeon Abunda this idea of drawing the 508 00:24:55,610 --> 00:24:57,770 navel lock in and up so it kind of 509 00:24:57,770 --> 00:25:00,680 cultivates an energy here a lifting if 510 00:25:00,680 --> 00:25:03,740 you will one more breath it's hard work 511 00:25:03,740 --> 00:25:10,850 press into the heels and exhale on your 512 00:25:10,850 --> 00:25:12,350 next inhale reach the fingertips up 513 00:25:12,350 --> 00:25:14,210 towards the sky reach reach reach and 514 00:25:14,210 --> 00:25:16,280 then exhale bend the knees soften 515 00:25:16,280 --> 00:25:18,110 through the knees and take it forward 516 00:25:18,110 --> 00:25:20,570 tops of the thighs in the belly become 517 00:25:20,570 --> 00:25:23,120 one so bend your knees as generously as 518 00:25:23,120 --> 00:25:27,320 you need to here then go ahead and allow 519 00:25:27,320 --> 00:25:30,909 the weight of the head to relax over 520 00:25:33,490 --> 00:25:35,960 breathing from the tip of the tailbone 521 00:25:35,960 --> 00:25:38,330 all the way to the crown of the head and 522 00:25:38,330 --> 00:25:39,710 for like what the heck does that mean 523 00:25:39,710 --> 00:25:42,440 just maybe close your eyes and imagine a 524 00:25:42,440 --> 00:25:44,150 line from the crown of your head to the 525 00:25:44,150 --> 00:25:46,070 tip of your tailbone and breathe deeply 526 00:25:46,070 --> 00:25:48,320 as you relax your shoulders each exhale 527 00:25:48,320 --> 00:25:51,129 relaxing the shoulders 528 00:25:53,780 --> 00:25:55,950 you can play with straightening the legs 529 00:25:55,950 --> 00:25:58,520 here of course 530 00:26:12,170 --> 00:26:14,580 already take one more deep breath in 531 00:26:14,580 --> 00:26:19,430 here and then use your exhale to unravel 532 00:26:19,430 --> 00:26:25,290 and release back up awesome go ahead and 533 00:26:25,290 --> 00:26:27,150 send your seat towards the front edge of 534 00:26:27,150 --> 00:26:28,770 your mat so that you can bring the hands 535 00:26:28,770 --> 00:26:31,410 behind the thighs and slowly roll it 536 00:26:31,410 --> 00:26:33,930 down so nice and slow best you can there 537 00:26:33,930 --> 00:26:36,930 will be that breaking point oh and then 538 00:26:36,930 --> 00:26:39,090 we continue the journey down awesome 539 00:26:39,090 --> 00:26:41,130 we're going to end today's practice with 540 00:26:41,130 --> 00:26:43,290 a reclined twist again feel the earth 541 00:26:43,290 --> 00:26:45,720 rising up to support your spine feel 542 00:26:45,720 --> 00:26:49,050 your yoga practice your yoga mat having 543 00:26:49,050 --> 00:26:50,610 your back in this moment feel that 544 00:26:50,610 --> 00:26:53,400 support hug the knees into the chest 545 00:26:53,400 --> 00:26:55,440 then we'll send the fingertips out left 546 00:26:55,440 --> 00:26:57,330 to right Texas teen I'll just take a 547 00:26:57,330 --> 00:26:59,250 couple breaths here to close your eyes 548 00:26:59,250 --> 00:27:00,690 and just notice what's going on in the 549 00:27:00,690 --> 00:27:03,690 shoulders find your foundation here that 550 00:27:03,690 --> 00:27:05,100 which is touching the earth so really 551 00:27:05,100 --> 00:27:09,560 ground down through all ten knuckles 552 00:27:09,560 --> 00:27:14,370 spread the fingertips out wide then 553 00:27:14,370 --> 00:27:16,040 we'll inhale scoop the tailbone up 554 00:27:16,040 --> 00:27:17,820 lengthen through the lower back body 555 00:27:17,820 --> 00:27:21,090 once again and then we'll either melt 556 00:27:21,090 --> 00:27:23,580 the knees over towards the left here or 557 00:27:23,580 --> 00:27:25,380 you can experiment with shifting your 558 00:27:25,380 --> 00:27:27,060 hips to the right first just to give 559 00:27:27,060 --> 00:27:29,100 yourself a little more space so if 560 00:27:29,100 --> 00:27:30,120 you're new to the practice you might 561 00:27:30,120 --> 00:27:32,070 shift your hips to the right first and 562 00:27:32,070 --> 00:27:35,430 then melt your knees to the left or if 563 00:27:35,430 --> 00:27:36,720 you've been practicing well and you know 564 00:27:36,720 --> 00:27:38,070 that you just like to take it from the 565 00:27:38,070 --> 00:27:43,860 center but go ahead and release other 566 00:27:43,860 --> 00:27:46,350 options put a pillow or a block between 567 00:27:46,350 --> 00:27:49,020 the legs or maybe underneath to stack 568 00:27:49,020 --> 00:27:50,730 we're going to be here for a couple 569 00:27:50,730 --> 00:27:52,710 breaths maybe you turn onto your right 570 00:27:52,710 --> 00:27:54,960 ear and everyone breathe into your belly 571 00:27:54,960 --> 00:27:58,170 as you breathe in and use your exhale to 572 00:27:58,170 --> 00:28:00,510 ground gentle energy down through that 573 00:28:00,510 --> 00:28:01,980 right shoulder eventually we'll be able 574 00:28:01,980 --> 00:28:04,610 to connect 575 00:28:08,480 --> 00:28:11,090 if you feel any sharpness any pull 576 00:28:11,090 --> 00:28:12,440 anything that doesn't feel good 577 00:28:12,440 --> 00:28:14,930 back off maybe try lowering knees a 578 00:28:14,930 --> 00:28:16,010 little bit here 579 00:28:16,010 --> 00:28:18,500 another option to just engage more is to 580 00:28:18,500 --> 00:28:24,020 extend the right leg out long we have a 581 00:28:24,020 --> 00:28:26,000 foundations of yoga for this pose to 582 00:28:26,000 --> 00:28:28,790 that super yummy check it out big breath 583 00:28:28,790 --> 00:28:32,720 in use the exhale to melt back to Center 584 00:28:32,720 --> 00:28:35,750 we're gonna go wide leg here teeter 585 00:28:35,750 --> 00:28:37,550 totter a couple times left to right and 586 00:28:37,550 --> 00:28:38,570 then when you're ready we'll take it to 587 00:28:38,570 --> 00:28:40,760 the other side either melting the knees 588 00:28:40,760 --> 00:28:43,130 right on to the right or taking a second 589 00:28:43,130 --> 00:28:45,320 to shift the hips over towards the left 590 00:28:45,320 --> 00:28:47,900 and then on over to the right side of 591 00:28:47,900 --> 00:28:53,750 your room find what feels good here so I 592 00:28:53,750 --> 00:28:55,370 like to offer a lot of options but 593 00:28:55,370 --> 00:28:57,500 really it's just you kind of staying 594 00:28:57,500 --> 00:29:04,030 curious in each posture breathe enjoy 595 00:29:16,440 --> 00:29:19,300 on an exhale whenever you're ready come 596 00:29:19,300 --> 00:29:22,530 back raveling back to centre 597 00:29:22,530 --> 00:29:24,970 you can bring the hands to the backs of 598 00:29:24,970 --> 00:29:26,860 the thighs here and rock and roll up to 599 00:29:26,860 --> 00:29:28,240 a comfortable cross-legged position 600 00:29:28,240 --> 00:29:30,160 maybe heading into a little meditation 601 00:29:30,160 --> 00:29:31,710 or just a moment of stillness there 602 00:29:31,710 --> 00:29:35,170 otherwise you can join me in kind of 603 00:29:35,170 --> 00:29:37,390 inching out on your yoga mat taking some 604 00:29:37,390 --> 00:29:39,790 space extending the legs out long and 605 00:29:39,790 --> 00:29:42,340 just noticing how the back feels if you 606 00:29:42,340 --> 00:29:46,180 do this coming into a shavasan if the 607 00:29:46,180 --> 00:29:47,620 back is troubling you and that's why you 608 00:29:47,620 --> 00:29:49,150 sought out this video maybe you're kind 609 00:29:49,150 --> 00:29:52,090 of in that kind of immediate acute pain 610 00:29:52,090 --> 00:29:54,190 phase then you might want to return to 611 00:29:54,190 --> 00:29:56,700 where we started feet as wide as the mat 612 00:29:56,700 --> 00:30:01,050 knees together lower back length 613 00:30:01,050 --> 00:30:03,370 lengthened nice and long so we have 614 00:30:03,370 --> 00:30:08,110 options here or here awesome work my 615 00:30:08,110 --> 00:30:09,970 friends tuck your chin to your chest 616 00:30:09,970 --> 00:30:11,830 lengthen through the neck open your 617 00:30:11,830 --> 00:30:13,929 heart open your chest open your mind let 618 00:30:13,929 --> 00:30:15,790 the nutrients of your practice begin to 619 00:30:15,790 --> 00:30:18,610 settle in as much time as will allow 620 00:30:18,610 --> 00:30:20,650 spend some moments here you know just in 621 00:30:20,650 --> 00:30:22,720 shavasana letting the nutrients of your 622 00:30:22,720 --> 00:30:25,030 practice again settle in seep in and 623 00:30:25,030 --> 00:30:30,010 letting your energy kind of ground it's 624 00:30:30,010 --> 00:30:31,780 so nice that we take this time to kind 625 00:30:31,780 --> 00:30:34,030 of roll around on the earth feel again 626 00:30:34,030 --> 00:30:37,360 your yoga has your back find support and 627 00:30:37,360 --> 00:30:39,490 really work from the inside out to heal 628 00:30:39,490 --> 00:30:43,270 your body and heal your life thank you 629 00:30:43,270 --> 00:30:44,620 so much for sharing your time in your 630 00:30:44,620 --> 00:30:46,510 practice with me I wish you a beautiful 631 00:30:46,510 --> 00:30:49,480 rest of your of your day and I hope that 632 00:30:49,480 --> 00:30:53,400 you find a pain-free back take good care 633 00:30:53,400 --> 00:30:56,400 namaste 634 00:31:10,460 --> 00:31:13,460 there