1
00:00:00,240 --> 00:00:01,680
what's up everyone welcome to yoga with

2
00:00:01,680 --> 00:00:03,449
Adriene I'm Adriene today on the yoga

3
00:00:03,449 --> 00:00:06,210
for weight loss series we are going to

4
00:00:06,210 --> 00:00:08,610
strengthen and lengthen the body and a

5
00:00:08,610 --> 00:00:10,950
little vinyasa flow practice

6
00:00:10,950 --> 00:00:14,610
I'm calling this yoga flow for love or

7
00:00:14,610 --> 00:00:17,970
love yoga flow it's really just because

8
00:00:17,970 --> 00:00:18,630
right

9
00:00:18,630 --> 00:00:21,720
self-love mainly my point is who said a

10
00:00:21,720 --> 00:00:24,060
workout has to be kind of harsh and

11
00:00:24,060 --> 00:00:27,000
unloving let's see if we can marry our

12
00:00:27,000 --> 00:00:28,439
breath and our bodies together in a way

13
00:00:28,439 --> 00:00:30,630
that feels good but also gets our

14
00:00:30,630 --> 00:00:32,850
muscles nice and tone and trim and

15
00:00:32,850 --> 00:00:34,680
strong right building that lean muscle

16
00:00:34,680 --> 00:00:37,530
mass in the most loving way let's get

17
00:00:37,530 --> 00:00:39,860
started

18
00:00:39,930 --> 00:00:44,979
[Music]

19
00:00:49,710 --> 00:00:52,210
ok today we're going to begin in a nice

20
00:00:52,210 --> 00:00:54,490
comfortable seat and we're just going to

21
00:00:54,490 --> 00:00:55,810
take a minute to check in with our

22
00:00:55,810 --> 00:00:57,340
breath because we're going to use our

23
00:00:57,340 --> 00:00:58,960
breath to move through the practice

24
00:00:58,960 --> 00:01:01,600
today and you know especially when we

25
00:01:01,600 --> 00:01:03,910
title a video Yoga for us we want to

26
00:01:03,910 --> 00:01:05,110
make sure that we're starting with

27
00:01:05,110 --> 00:01:07,420
integrity and that we're kind of working

28
00:01:07,420 --> 00:01:12,070
from a place of connectivity and

29
00:01:12,070 --> 00:01:15,370
listening to the body so we could start

30
00:01:15,370 --> 00:01:16,750
this asana at the head of our mat but

31
00:01:16,750 --> 00:01:18,130
we're definitely gonna take a second

32
00:01:18,130 --> 00:01:19,869
here before we get moving to check in

33
00:01:19,869 --> 00:01:22,270
with the breath so we're not gonna be

34
00:01:22,270 --> 00:01:23,740
here long so I'm just telling you all

35
00:01:23,740 --> 00:01:25,869
that I guess to invite you to dive in

36
00:01:25,869 --> 00:01:28,360
commit to your breath in a new way and

37
00:01:28,360 --> 00:01:30,550
we're just gonna start nothing fancy by

38
00:01:30,550 --> 00:01:33,369
closing the eyes and inhaling and deeply

39
00:01:33,369 --> 00:01:35,320
as you squeeze the shoulders up to the

40
00:01:35,320 --> 00:01:39,880
ears and then exhaling drawing the

41
00:01:39,880 --> 00:01:45,070
shoulders elbows away finding a length

42
00:01:45,070 --> 00:01:47,740
in the neck inhale sit up nice and tall

43
00:01:47,740 --> 00:01:49,630
squeeze the shoulders up towards the

44
00:01:49,630 --> 00:01:54,100
ears full breath in all the way to the

45
00:01:54,100 --> 00:01:55,900
top and then use your exhale did your

46
00:01:55,900 --> 00:02:00,940
all the shoulders the elbows down and

47
00:02:00,940 --> 00:02:02,530
one more time just like that inhale

48
00:02:02,530 --> 00:02:08,800
squeeze squeeze squeeze and exhale

49
00:02:08,800 --> 00:02:12,370
drawing the shoulders elbows down down

50
00:02:12,370 --> 00:02:20,410
down now close your eyes here and play

51
00:02:20,410 --> 00:02:23,040
with your breath

52
00:02:32,440 --> 00:02:35,260
so if you're familiar with oje you might

53
00:02:35,260 --> 00:02:36,910
begin to connect to that audible breath

54
00:02:36,910 --> 00:02:41,530
here but really we just want to kind of

55
00:02:41,530 --> 00:02:44,790
get the juices flowing here get our mind

56
00:02:44,790 --> 00:02:51,100
to anchor on the sound of the breath if

57
00:02:51,100 --> 00:02:53,740
it feels good to maybe teeter-totter the

58
00:02:53,740 --> 00:02:54,970
head a little left to right or maybe

59
00:02:54,970 --> 00:02:58,210
draw a couple circles with the nose do

60
00:02:58,210 --> 00:03:13,390
that then on your next inhale through

61
00:03:13,390 --> 00:03:14,650
all the palms together at your heart

62
00:03:14,650 --> 00:03:16,990
lift your sternum up to your thumbs and

63
00:03:16,990 --> 00:03:18,670
actively press the palms together here

64
00:03:18,670 --> 00:03:21,490
elbows out left to right and another

65
00:03:21,490 --> 00:03:25,690
deep conscious breath in then we use the

66
00:03:25,690 --> 00:03:29,860
exhale out to bring us to all fours when

67
00:03:29,860 --> 00:03:31,960
you arrive begin to move in your cat cow

68
00:03:31,960 --> 00:03:34,420
but take this awareness of the breath

69
00:03:34,420 --> 00:03:35,950
with you my friends as you spread the

70
00:03:35,950 --> 00:03:40,209
palms and drop the belly down to the

71
00:03:40,209 --> 00:03:45,250
earth as you inhale and drawing a navel

72
00:03:45,250 --> 00:03:52,090
up to the spine as you exhale let the

73
00:03:52,090 --> 00:03:57,970
breath fuel the movement careful not to

74
00:03:57,970 --> 00:04:00,450
rush here

75
00:04:13,590 --> 00:04:15,970
awesome and then begin to find a little

76
00:04:15,970 --> 00:04:18,850
movement here that feels good maybe

77
00:04:18,850 --> 00:04:20,410
shaking the hips a little left to right

78
00:04:20,410 --> 00:04:23,640
I mean drawing circles with the hips

79
00:04:23,640 --> 00:04:26,550
continue with your breath

80
00:04:26,550 --> 00:04:29,290
if you cut yourself kind of holding your

81
00:04:29,290 --> 00:04:32,260
breath here then just notice that and

82
00:04:32,260 --> 00:04:39,790
then come back cool and then after a

83
00:04:39,790 --> 00:04:41,470
little movement here we'll make the

84
00:04:41,470 --> 00:04:43,030
journey to downward-facing dog by

85
00:04:43,030 --> 00:04:45,730
curling the toes under maybe walking the

86
00:04:45,730 --> 00:04:48,310
palms slightly forward drawing the

87
00:04:48,310 --> 00:04:50,290
shoulders away from the ears and then

88
00:04:50,290 --> 00:04:56,919
lifting the hips up high find your

89
00:04:56,919 --> 00:05:01,740
breath again here bending the knees

90
00:05:01,980 --> 00:05:04,419
melting the heart back stretching

91
00:05:04,419 --> 00:05:07,150
through the backs of the legs stretching

92
00:05:07,150 --> 00:05:10,120
the feet pressing into all ten knuckles

93
00:05:10,120 --> 00:05:15,940
strong here should start to settle in

94
00:05:15,940 --> 00:05:18,630
here with the breath start to feel good

95
00:05:18,630 --> 00:05:22,229
letting go of the day thus far perhaps

96
00:05:22,229 --> 00:05:26,890
allowing yourself to let go of any to-do

97
00:05:26,890 --> 00:05:29,260
lists or anything that you have to do

98
00:05:29,260 --> 00:05:31,270
after practice give yourself this time

99
00:05:31,270 --> 00:05:33,900
on your mats really focus on your breath

100
00:05:33,900 --> 00:05:36,880
connect to yourself we're gonna take it

101
00:05:36,880 --> 00:05:38,740
for a nice slow walk up towards the

102
00:05:38,740 --> 00:05:40,390
front edge of your mat take your time

103
00:05:40,390 --> 00:05:42,640
getting there and we'll meet in a

104
00:05:42,640 --> 00:05:46,780
forward fold toes pointing forward knees

105
00:05:46,780 --> 00:05:49,270
bent as generously as you like take a

106
00:05:49,270 --> 00:05:53,010
couple moments here with your breath

107
00:05:57,620 --> 00:06:00,180
maybe shifting your weight on your feet

108
00:06:00,180 --> 00:06:02,370
front and back side to side really

109
00:06:02,370 --> 00:06:03,870
spreading awareness through all four

110
00:06:03,870 --> 00:06:07,880
corners of the soles of your feet

111
00:06:11,780 --> 00:06:14,640
maybe shaking the head a little yes and

112
00:06:14,640 --> 00:06:17,190
no clasping the elbows like I am here

113
00:06:17,190 --> 00:06:20,880
feels right for me take one more deep

114
00:06:20,880 --> 00:06:28,980
breath here wherever you are and we'll

115
00:06:28,980 --> 00:06:32,660
slowly begin to roll it up

116
00:06:42,970 --> 00:06:46,330
loop the shoulders press into your feet

117
00:06:46,330 --> 00:06:49,200
and find that lift up through the heart

118
00:06:49,200 --> 00:06:51,850
the lengthen all the way up through the

119
00:06:51,850 --> 00:06:55,150
crown of the head and close your eyes

120
00:06:55,150 --> 00:06:57,610
here and take a couple smooth breaths

121
00:06:57,610 --> 00:07:06,940
here in Mountain Pose inhaling lots of

122
00:07:06,940 --> 00:07:15,730
lovin and exhaling lots of love out then

123
00:07:15,730 --> 00:07:17,470
inhale reach the fingertips up high

124
00:07:17,470 --> 00:07:19,510
towards the sky and exhale draw your

125
00:07:19,510 --> 00:07:21,850
shoulder blades together see if you can

126
00:07:21,850 --> 00:07:23,800
create more space between your shoulders

127
00:07:23,800 --> 00:07:25,990
and your elbows here spread the

128
00:07:25,990 --> 00:07:28,000
fingertips super wide and again nice

129
00:07:28,000 --> 00:07:33,430
long smooth deep breaths here careful

130
00:07:33,430 --> 00:07:35,260
not to lock the knees you might find a

131
00:07:35,260 --> 00:07:39,760
soft Bend notice if the tailbone is

132
00:07:39,760 --> 00:07:41,650
spilling out her see if you can allow

133
00:07:41,650 --> 00:07:43,810
the tailbone to grow heavy maybe talk to

134
00:07:43,810 --> 00:07:46,600
pelvis here last but not least I know

135
00:07:46,600 --> 00:07:47,740
the arms might be getting tired

136
00:07:47,740 --> 00:07:48,790
especially if you're new to the practice

137
00:07:48,790 --> 00:07:50,890
stick with it we're gonna hug just the

138
00:07:50,890 --> 00:07:53,170
lower ribs in just a hair here drawing

139
00:07:53,170 --> 00:07:54,790
energy up from the arches of the feet

140
00:07:54,790 --> 00:07:56,740
take one more deep breath in here you

141
00:07:56,740 --> 00:07:59,980
got it then exhale palms come together

142
00:07:59,980 --> 00:08:02,050
as we bend the knees generously and take

143
00:08:02,050 --> 00:08:06,060
it all the way down awesome

144
00:08:06,060 --> 00:08:13,030
inhale halfway lift exhale bow inhale

145
00:08:13,030 --> 00:08:15,010
reach it all the way up spread the

146
00:08:15,010 --> 00:08:17,500
fingertips press into all four corners

147
00:08:17,500 --> 00:08:19,840
of the feet and then exhale hands to

148
00:08:19,840 --> 00:08:20,370
heart

149
00:08:20,370 --> 00:08:23,920
alright let's flow soft knees move with

150
00:08:23,920 --> 00:08:27,250
your breath inhale reach it up roll the

151
00:08:27,250 --> 00:08:29,490
shoulders down open your heart exhale

152
00:08:29,490 --> 00:08:31,270
down you go

153
00:08:31,270 --> 00:08:36,429
bend the knees inhale nice flat back

154
00:08:36,429 --> 00:08:39,750
position here extend through the crown

155
00:08:39,750 --> 00:08:42,729
exhale forward fold

156
00:08:42,729 --> 00:08:45,850
great plant the palms here and step the

157
00:08:45,850 --> 00:08:46,960
feet back to plank

158
00:08:46,960 --> 00:08:48,760
take your time getting there on this

159
00:08:48,760 --> 00:08:50,760
first one press away from your yoga mat

160
00:08:50,760 --> 00:08:53,410
you can always lower the knees here or

161
00:08:53,410 --> 00:08:55,480
I'm finding a little stretch

162
00:08:55,480 --> 00:08:57,850
by bending the knees back and forth back

163
00:08:57,850 --> 00:09:01,420
and forth then slowly we'll lower down

164
00:09:01,420 --> 00:09:02,980
hugging the elbows into the side body

165
00:09:02,980 --> 00:09:05,050
gazes forward here as I lower all the

166
00:09:05,050 --> 00:09:07,380
way to the belly loop the shoulders

167
00:09:07,380 --> 00:09:09,610
press into the tops of the feet and

168
00:09:09,610 --> 00:09:14,079
inhale Cobra exhale release curl the

169
00:09:14,079 --> 00:09:16,660
toes under and make your way to downward

170
00:09:16,660 --> 00:09:22,750
facing dog inhale lots of love in exhale

171
00:09:22,750 --> 00:09:24,550
lots of love out melts your heart

172
00:09:24,550 --> 00:09:29,079
towards your toes hug the lower ribs in

173
00:09:29,079 --> 00:09:37,510
one more breath inhale and exhale great

174
00:09:37,510 --> 00:09:39,699
anchor through the left heel inhale lift

175
00:09:39,699 --> 00:09:41,310
the right leg up high

176
00:09:41,310 --> 00:09:44,620
rotate the right ankle one way and then

177
00:09:44,620 --> 00:09:45,970
the other make sure you're not dumping

178
00:09:45,970 --> 00:09:47,440
all your weight in your left shoulder so

179
00:09:47,440 --> 00:09:50,170
square the shoulders here then we'll

180
00:09:50,170 --> 00:09:51,970
squeeze the right knee all the way up

181
00:09:51,970 --> 00:09:53,860
and in towards your heart see if you can

182
00:09:53,860 --> 00:09:55,800
touch your nose to your knee

183
00:09:55,800 --> 00:09:58,000
great then step the right foot all the

184
00:09:58,000 --> 00:10:00,459
way up into your lunge lower the back

185
00:10:00,459 --> 00:10:04,350
knee find a nice juicy stretch here

186
00:10:04,350 --> 00:10:06,910
lifting up through the heart looping the

187
00:10:06,910 --> 00:10:09,250
shoulders press into the top of the back

188
00:10:09,250 --> 00:10:16,750
foot breathe deep awesome then curl the

189
00:10:16,750 --> 00:10:19,420
back toes under lift the back knee plant

190
00:10:19,420 --> 00:10:20,860
the palms and step the right toes back

191
00:10:20,860 --> 00:10:23,230
to plank again feel free to lower onto

192
00:10:23,230 --> 00:10:24,880
the knees here for a half plank at any

193
00:10:24,880 --> 00:10:27,880
time inhale and exhale lower all the way

194
00:10:27,880 --> 00:10:33,180
to the belly inhale in Cobra exhale

195
00:10:33,180 --> 00:10:36,010
release awesome

196
00:10:36,010 --> 00:10:37,690
curl the toes under make your way to

197
00:10:37,690 --> 00:10:44,199
downward facing dog big breath in breath

198
00:10:44,199 --> 00:10:46,439
out

199
00:10:50,649 --> 00:10:52,790
great this time anchors through the

200
00:10:52,790 --> 00:10:54,739
right heel inhale lift the left leg up

201
00:10:54,739 --> 00:10:57,379
high deep breath in here rotate the left

202
00:10:57,379 --> 00:10:59,359
ankle go through your checklist place

203
00:10:59,359 --> 00:11:01,399
the shoulders here make sure you're not

204
00:11:01,399 --> 00:11:05,929
holding in the head the neck then will

205
00:11:05,929 --> 00:11:07,399
begin to bend the left knee squeeze it

206
00:11:07,399 --> 00:11:09,410
up and in towards the heart try to touch

207
00:11:09,410 --> 00:11:11,629
your nose to your toes excuse me nose to

208
00:11:11,629 --> 00:11:13,999
your knee and then step your left foot

209
00:11:13,999 --> 00:11:17,119
up into your lunge lower the back knee

210
00:11:17,119 --> 00:11:18,949
press into the top of the back foot

211
00:11:18,949 --> 00:11:20,839
breathe deeply here as you open your

212
00:11:20,839 --> 00:11:23,269
heart so careful not to collapse but

213
00:11:23,269 --> 00:11:24,829
always creating a full-body experience

214
00:11:24,829 --> 00:11:25,699
here

215
00:11:25,699 --> 00:11:28,100
especially when we can when we begin to

216
00:11:28,100 --> 00:11:31,249
move a little faster in the flow so full

217
00:11:31,249 --> 00:11:35,929
body awareness using the breath to

218
00:11:35,929 --> 00:11:37,939
expand that awareness with every breath

219
00:11:37,939 --> 00:11:42,529
with that remove let it grow turn the

220
00:11:42,529 --> 00:11:44,660
back toes under lift the back knee plant

221
00:11:44,660 --> 00:11:46,970
the palms step the left toes back this

222
00:11:46,970 --> 00:11:48,589
time you might lower chaturanga to

223
00:11:48,589 --> 00:11:50,869
upward facing dog or you can repeat the

224
00:11:50,869 --> 00:11:53,600
belly to Cobra moving with the breath as

225
00:11:53,600 --> 00:11:56,720
you inhale open your heart and exhale to

226
00:11:56,720 --> 00:12:04,839
down dog deep breath in deep breath out

227
00:12:04,869 --> 00:12:07,699
go for a nice slow walk again or bend

228
00:12:07,699 --> 00:12:10,579
the knees generously look forward inhale

229
00:12:10,579 --> 00:12:13,939
in on an exhale hop to the top forward

230
00:12:13,939 --> 00:12:16,209
fold

231
00:12:17,199 --> 00:12:20,540
great inhale halfway lift nice flat back

232
00:12:20,540 --> 00:12:24,919
and exhale bow inhale sweep the

233
00:12:24,919 --> 00:12:26,809
fingertips all the way up and overhead

234
00:12:26,809 --> 00:12:32,239
and exhale hands to heart soft knees

235
00:12:32,239 --> 00:12:34,459
inhale reach it up spread your

236
00:12:34,459 --> 00:12:37,699
fingertips exhale down through the

237
00:12:37,699 --> 00:12:43,399
midline forward fold inhale nice flat

238
00:12:43,399 --> 00:12:45,289
back position here move with your breath

239
00:12:45,289 --> 00:12:48,720
exhale takes you down

240
00:12:48,720 --> 00:12:51,250
in you know plant the palms step or hop

241
00:12:51,250 --> 00:12:52,450
it back to plank

242
00:12:52,450 --> 00:12:54,399
move through your vinyasa here hugging

243
00:12:54,399 --> 00:12:57,399
the elbows into the side body lifting to

244
00:12:57,399 --> 00:13:00,459
Cobra or updog exhaling to

245
00:13:00,459 --> 00:13:02,850
downward-facing dog

246
00:13:02,850 --> 00:13:06,519
moving with the breath inhale lift the

247
00:13:06,519 --> 00:13:10,149
right leg up high exhale squeeze nose to

248
00:13:10,149 --> 00:13:13,720
knee step the right foot up into your

249
00:13:13,720 --> 00:13:15,970
lunge lower the back knee and this time

250
00:13:15,970 --> 00:13:18,040
inhale reach the fingertips forward up

251
00:13:18,040 --> 00:13:22,990
and back crescent moon squeezing the

252
00:13:22,990 --> 00:13:24,579
inner thighs to the midline pressing

253
00:13:24,579 --> 00:13:26,019
into the top of that back foot super

254
00:13:26,019 --> 00:13:27,060
strong here

255
00:13:27,060 --> 00:13:29,560
keep breathing draw the shoulders away

256
00:13:29,560 --> 00:13:30,519
from the ears

257
00:13:30,519 --> 00:13:34,720
spread the fingertips great inhale in

258
00:13:34,720 --> 00:13:37,149
look up exhale take the palms together

259
00:13:37,149 --> 00:13:38,889
we're gonna dial the heart over towards

260
00:13:38,889 --> 00:13:40,779
the right side of the mat squeeze the

261
00:13:40,779 --> 00:13:42,490
right knee in towards the midline and

262
00:13:42,490 --> 00:13:44,769
we'll find a little twist here pressing

263
00:13:44,769 --> 00:13:46,180
the palms together to find length

264
00:13:46,180 --> 00:13:49,959
through the crown nice long smooth deep

265
00:13:49,959 --> 00:13:53,219
breaths here you got it

266
00:13:56,339 --> 00:14:00,640
and then slowly we'll release come back

267
00:14:00,640 --> 00:14:02,940
to your low lunge lift the back knee

268
00:14:02,940 --> 00:14:05,740
plant the palms step the right toes back

269
00:14:05,740 --> 00:14:09,399
and move through your flow lowering all

270
00:14:09,399 --> 00:14:12,279
the way down to the belly Cobra or

271
00:14:12,279 --> 00:14:19,660
upward facing dog together we'll meet

272
00:14:19,660 --> 00:14:23,800
downward dog drop the right heel inhale

273
00:14:23,800 --> 00:14:27,279
lift the left leg up high find your

274
00:14:27,279 --> 00:14:29,350
strength as you squeeze the knee and

275
00:14:29,350 --> 00:14:32,949
nose to knee then we'll step the left

276
00:14:32,949 --> 00:14:35,050
foot up lower the right knee down take

277
00:14:35,050 --> 00:14:38,350
your time and loop the shoulders find

278
00:14:38,350 --> 00:14:39,670
that lift in the heart and when you're

279
00:14:39,670 --> 00:14:41,740
ready crescent moon reaching the

280
00:14:41,740 --> 00:14:43,139
fingertips forward up and back

281
00:14:43,139 --> 00:14:47,220
hugging the inner thighs in the midline

282
00:14:48,610 --> 00:14:52,819
stick with your breath inhale and draw

283
00:14:52,819 --> 00:14:55,249
the palms together exhale pull the left

284
00:14:55,249 --> 00:14:57,410
hip crease back begin to dial your heart

285
00:14:57,410 --> 00:14:59,749
towards the left side of your mat press

286
00:14:59,749 --> 00:15:01,370
the palms together aim to bring the

287
00:15:01,370 --> 00:15:03,819
palms to the center of your sternum and

288
00:15:03,819 --> 00:15:06,050
find that link through the crown of the

289
00:15:06,050 --> 00:15:12,319
head breathing deeply here so good for

290
00:15:12,319 --> 00:15:14,559
the body

291
00:15:16,720 --> 00:15:21,350
he inhale in exhale gently release come

292
00:15:21,350 --> 00:15:23,029
back to your low lunge lift the back

293
00:15:23,029 --> 00:15:25,459
knee plant the palms move through a

294
00:15:25,459 --> 00:15:27,439
vinyasa here this time we'll take a

295
00:15:27,439 --> 00:15:29,779
little moment in extended Child's Pose

296
00:15:29,779 --> 00:15:33,110
so move through your heart opener and

297
00:15:33,110 --> 00:15:37,910
then exhale knees nice and wide forehead

298
00:15:37,910 --> 00:15:39,889
comes to the mat we take a break if you

299
00:15:39,889 --> 00:15:40,939
don't want to do this here if you'd

300
00:15:40,939 --> 00:15:42,680
prefer to rest in downward facing dog

301
00:15:42,680 --> 00:15:44,540
send the hips up high we'll meet you

302
00:15:44,540 --> 00:15:48,410
there in just a moment stay connected to

303
00:15:48,410 --> 00:15:54,800
your breath shift your focus to the

304
00:15:54,800 --> 00:15:57,699
sensations in the body

305
00:16:12,290 --> 00:16:14,850
great then activate through the arms so

306
00:16:14,850 --> 00:16:17,040
nice active arms here as we draw the

307
00:16:17,040 --> 00:16:19,649
navel up to the spine walk the knees

308
00:16:19,649 --> 00:16:22,019
back underneath the hips then plant the

309
00:16:22,019 --> 00:16:24,329
palms curl the toes under and send it on

310
00:16:24,329 --> 00:16:28,290
up and back downward facing dog bend the

311
00:16:28,290 --> 00:16:31,050
knees generously look forward inhale in

312
00:16:31,050 --> 00:16:33,990
exhale hop to the top or you can repeat

313
00:16:33,990 --> 00:16:37,519
the slow walk inhale flat back position

314
00:16:37,519 --> 00:16:41,540
exhale soften and bow

315
00:16:41,540 --> 00:16:45,449
inhale sweep the arms all the way up and

316
00:16:45,449 --> 00:16:48,420
exhale hands to heart

317
00:16:48,420 --> 00:16:51,720
awesome stick with it soft knees inhale

318
00:16:51,720 --> 00:16:54,589
reach it up move with your breath exhale

319
00:16:54,589 --> 00:16:59,370
forward fold inhale halfway lift your

320
00:16:59,370 --> 00:17:01,889
version long beautiful neck here and

321
00:17:01,889 --> 00:17:05,400
then exhale take it down plant the palms

322
00:17:05,400 --> 00:17:06,929
this time maybe hop the feet back to

323
00:17:06,929 --> 00:17:12,329
plank inhale slowly lower down upward

324
00:17:12,329 --> 00:17:18,898
dog or Cobra exhale to down dog drop the

325
00:17:18,898 --> 00:17:20,490
left heel lift the right leg up high

326
00:17:20,490 --> 00:17:24,179
inhale in exhale squeeze nose to knee

327
00:17:24,179 --> 00:17:26,849
connect to your strength then step the

328
00:17:26,849 --> 00:17:28,799
right foot up into your lunge lower the

329
00:17:28,799 --> 00:17:32,010
left knee down inhale sweep the arms up

330
00:17:32,010 --> 00:17:36,539
and overhead Crescent Moon inhale draw

331
00:17:36,539 --> 00:17:40,169
the palms together exhale slowly taking

332
00:17:40,169 --> 00:17:42,030
it over to your right nice twist here

333
00:17:42,030 --> 00:17:45,360
press the palms together draw try to

334
00:17:45,360 --> 00:17:47,340
draw your thumbs over towards your heart

335
00:17:47,340 --> 00:17:48,960
your heart over towards your thumbs so

336
00:17:48,960 --> 00:17:52,260
nice juicy twist here then huge

337
00:17:52,260 --> 00:17:54,120
transition here we got this strong

338
00:17:54,120 --> 00:17:55,500
foundation as you squeeze the inner

339
00:17:55,500 --> 00:17:58,169
thighs in curl the left toes under see

340
00:17:58,169 --> 00:18:00,149
if you can lift the back knee keep

341
00:18:00,149 --> 00:18:01,919
breathing nice length through the neck

342
00:18:01,919 --> 00:18:04,530
in the crown this is an option so you

343
00:18:04,530 --> 00:18:06,240
can always pass on the option save it

344
00:18:06,240 --> 00:18:08,760
for another day by keeping the back knee

345
00:18:08,760 --> 00:18:11,490
lowered if it's lifted spike that left

346
00:18:11,490 --> 00:18:12,899
heel towards the back edge of your mat

347
00:18:12,899 --> 00:18:15,600
take one more deep breath in here then

348
00:18:15,600 --> 00:18:17,700
exhale release everything awesome guys

349
00:18:17,700 --> 00:18:20,010
plant the palms step the right toes back

350
00:18:20,010 --> 00:18:22,679
and move through your vinyasa move with

351
00:18:22,679 --> 00:18:23,760
your breath

352
00:18:23,760 --> 00:18:27,660
listen to your body and we'll meet

353
00:18:27,660 --> 00:18:31,470
downward dog same thing on the other

354
00:18:31,470 --> 00:18:35,910
side drop the right heel inhale lift the

355
00:18:35,910 --> 00:18:38,580
left leg up high exhale connect to your

356
00:18:38,580 --> 00:18:42,300
strengths nose to knee and step the left

357
00:18:42,300 --> 00:18:44,700
foot up lower the right knee crescent

358
00:18:44,700 --> 00:18:46,470
moon as you inhale reach the fingertips

359
00:18:46,470 --> 00:18:49,620
forward up and back strong in the back

360
00:18:49,620 --> 00:18:52,950
leg inhale draw the palms together

361
00:18:52,950 --> 00:18:55,620
exhale take it over into your twist

362
00:18:55,620 --> 00:18:57,900
palms pressed together we try to draw

363
00:18:57,900 --> 00:18:59,670
the heart to the thumbs the thumbs to

364
00:18:59,670 --> 00:19:07,740
the heart here hold on to a focus a

365
00:19:07,740 --> 00:19:09,240
Drishti here as you curl the back toes

366
00:19:09,240 --> 00:19:13,880
under and lift the back knee up high

367
00:19:17,330 --> 00:19:20,870
welcome that heat that tapas that

368
00:19:20,870 --> 00:19:22,890
transformational energy take one more

369
00:19:22,890 --> 00:19:26,040
breath and then exhale release back

370
00:19:26,040 --> 00:19:27,210
awesome

371
00:19:27,210 --> 00:19:29,430
plant the palms step the left toes back

372
00:19:29,430 --> 00:19:42,390
move through your vinyasa great from

373
00:19:42,390 --> 00:19:43,800
downward dog bend the knees generously

374
00:19:43,800 --> 00:19:47,010
look up walk step float jump dance to

375
00:19:47,010 --> 00:19:53,150
the top inhale halfway lift your version

376
00:19:53,150 --> 00:19:57,570
exhale soften and bow bend the knees

377
00:19:57,570 --> 00:19:59,970
inhale sweep the arms all the way up and

378
00:19:59,970 --> 00:20:03,690
overhead and exhale Anjali mudra at the

379
00:20:03,690 --> 00:20:05,150
heart

380
00:20:05,150 --> 00:20:08,100
pause for a breath cycle or two here

381
00:20:08,100 --> 00:20:10,830
notice how you feel you might take a sip

382
00:20:10,830 --> 00:20:13,170
of water here you might wipe the sweat

383
00:20:13,170 --> 00:20:17,970
off your brow fix your or maybe you're

384
00:20:17,970 --> 00:20:22,980
just here like a good yogi just kidding

385
00:20:22,980 --> 00:20:25,670
we're all good Yogi's

386
00:20:27,450 --> 00:20:30,450
hmm

387
00:20:34,710 --> 00:20:36,809
then here we go

388
00:20:36,809 --> 00:20:39,490
reconnect to your breath find soft knees

389
00:20:39,490 --> 00:20:42,879
and inhale sweep the arms all the way up

390
00:20:42,879 --> 00:20:47,999
and overhead exhale waterfall it down

391
00:20:47,999 --> 00:20:54,519
inhale halfway lift exhale bow step or

392
00:20:54,519 --> 00:20:59,019
hop it back to plank then slowly lower

393
00:20:59,019 --> 00:21:02,289
down inhale chaturanga to upward facing

394
00:21:02,289 --> 00:21:07,980
dog or Cobra exhale downward facing dog

395
00:21:07,980 --> 00:21:10,629
keep exploring through the neck the head

396
00:21:10,629 --> 00:21:16,269
the shoulders no yoga robots here drop

397
00:21:16,269 --> 00:21:18,249
the left heel lift the right leg up high

398
00:21:18,249 --> 00:21:21,519
deep breath in exhale squeeze nose to

399
00:21:21,519 --> 00:21:24,369
knee connect to your core power your

400
00:21:24,369 --> 00:21:27,309
strength then step the right foot up

401
00:21:27,309 --> 00:21:30,100
lower the back knee once again crescent

402
00:21:30,100 --> 00:21:32,759
moon as we inhale reach it up exhale

403
00:21:32,759 --> 00:21:35,759
right into the twist

404
00:21:35,759 --> 00:21:38,080
maybe curl the back toes under as you

405
00:21:38,080 --> 00:21:42,820
inhale lift it up big breath in here big

406
00:21:42,820 --> 00:21:43,809
breath out

407
00:21:43,809 --> 00:21:46,299
another big transition here draw your

408
00:21:46,299 --> 00:21:48,639
navel to your spine drop the fingertips

409
00:21:48,639 --> 00:21:50,320
down as you release the twist come to a

410
00:21:50,320 --> 00:21:54,039
nice high lunge reach the fingertips up

411
00:21:54,039 --> 00:21:56,320
squeezing inner thighs together pull the

412
00:21:56,320 --> 00:21:57,789
right hip crease back one more breath

413
00:21:57,789 --> 00:22:01,299
here you got it then exhale bend the

414
00:22:01,299 --> 00:22:04,149
elbows rain it down hallelujah

415
00:22:04,149 --> 00:22:06,730
plant the palms take a vinyasa stick

416
00:22:06,730 --> 00:22:07,929
with it guys we're almost done here

417
00:22:07,929 --> 00:22:16,299
moving with your breath moving right on

418
00:22:16,299 --> 00:22:18,700
to the other side we'll lift the left

419
00:22:18,700 --> 00:22:20,889
leg high right heel anchors down as you

420
00:22:20,889 --> 00:22:24,190
breathe in three-legged dog exhale nose

421
00:22:24,190 --> 00:22:24,789
to knee

422
00:22:24,789 --> 00:22:28,539
rounding the spine then step the left

423
00:22:28,539 --> 00:22:31,269
foot up lower the right knee down find

424
00:22:31,269 --> 00:22:32,509
your alignment

425
00:22:32,509 --> 00:22:35,419
slowly reaching all the way up so so we

426
00:22:35,419 --> 00:22:36,919
don't want to become frantic here even

427
00:22:36,919 --> 00:22:40,909
though the tempos Swift exhale move into

428
00:22:40,909 --> 00:22:43,309
your twist so nice controlled movements

429
00:22:43,309 --> 00:22:45,229
what I'm trying to say curl the toes

430
00:22:45,229 --> 00:22:49,959
under lift the back knee breathe in

431
00:22:49,959 --> 00:22:55,070
breathe out then squeeze the inner

432
00:22:55,070 --> 00:22:56,239
thighs to the midline drop the

433
00:22:56,239 --> 00:22:57,949
fingertips down to come up and inhale

434
00:22:57,949 --> 00:23:00,829
rise up strong SuperDuper strong here

435
00:23:00,829 --> 00:23:02,959
wooh high lunge bend the right knee so

436
00:23:02,959 --> 00:23:04,459
you can tuck that pelvis underneath you

437
00:23:04,459 --> 00:23:07,149
just like we did earlier in Mountain

438
00:23:07,149 --> 00:23:11,149
inhale full body experience here exhale

439
00:23:11,149 --> 00:23:15,379
bend the elbows rain it down take a

440
00:23:15,379 --> 00:23:18,019
vinyasa plant the palms move with your

441
00:23:18,019 --> 00:23:25,849
breath and then take a rest Child's Pose

442
00:23:25,849 --> 00:23:27,979
this time knees together fingertips

443
00:23:27,979 --> 00:23:30,469
behind you rest your forehead on the

444
00:23:30,469 --> 00:23:33,379
earth take a quick break shoulders

445
00:23:33,379 --> 00:23:36,369
rounding forward

446
00:23:39,350 --> 00:23:48,900
hmm awesome press into the tops of the

447
00:23:48,900 --> 00:23:53,130
feet slowly roll it up maybe take a

448
00:23:53,130 --> 00:23:55,200
second here to roll through the wrists

449
00:23:55,200 --> 00:24:02,490
that feels good and then we'll dive back

450
00:24:02,490 --> 00:24:05,580
forward to all fours curl the toes under

451
00:24:05,580 --> 00:24:08,300
and send it up down dog

452
00:24:08,300 --> 00:24:10,800
drop the left heel lift the right leg up

453
00:24:10,800 --> 00:24:13,530
high step it all the way up into your

454
00:24:13,530 --> 00:24:15,750
lunge find warrior one as you pivot on

455
00:24:15,750 --> 00:24:17,910
the back foot reach the fingertips up

456
00:24:17,910 --> 00:24:21,929
high inhale in why don't my stance

457
00:24:21,929 --> 00:24:25,309
exhale warrior two

458
00:24:25,309 --> 00:24:28,110
pull the pinkies back inhale lift your

459
00:24:28,110 --> 00:24:33,480
heart then nice and slow I'm going to

460
00:24:33,480 --> 00:24:35,160
bring the right elbow to the top of the

461
00:24:35,160 --> 00:24:39,240
left thigh right elbow to the top of the

462
00:24:39,240 --> 00:24:42,450
right thigh weird drop the left

463
00:24:42,450 --> 00:24:44,960
fingertips down to come up sorry

464
00:24:44,960 --> 00:24:48,240
human-human moment and we come into an

465
00:24:48,240 --> 00:24:50,820
extended side angle here so remember

466
00:24:50,820 --> 00:24:52,410
that extension you had in your twist

467
00:24:52,410 --> 00:24:54,840
here lengthen if you want to release the

468
00:24:54,840 --> 00:24:56,220
fingertips down maybe you play with a

469
00:24:56,220 --> 00:24:58,470
nice wide t-shape here in the arms you

470
00:24:58,470 --> 00:25:07,830
can big big breaths awesome then power

471
00:25:07,830 --> 00:25:09,179
through the legs come all the way back

472
00:25:09,179 --> 00:25:12,059
to your warrior two turn the right toes

473
00:25:12,059 --> 00:25:15,210
in left toes out come to warrior one

474
00:25:15,210 --> 00:25:17,730
face the back of your mat inhale reach

475
00:25:17,730 --> 00:25:25,550
it up full breaths here strong warrior

476
00:25:26,789 --> 00:25:29,919
inhale in exhale takes you back to

477
00:25:29,919 --> 00:25:30,850
warrior two

478
00:25:30,850 --> 00:25:32,919
pull the pinkies back again lengthen

479
00:25:32,919 --> 00:25:35,440
through the crown of the head and then

480
00:25:35,440 --> 00:25:38,080
on an exhale tilting forwards finding an

481
00:25:38,080 --> 00:25:40,320
extended side angle on this side here

482
00:25:40,320 --> 00:25:42,779
left elbow on the top of the left thigh

483
00:25:42,779 --> 00:25:44,740
careful not to collapse your weight here

484
00:25:44,740 --> 00:25:47,529
so nice and long find that integrity

485
00:25:47,529 --> 00:25:49,960
from the crown of the head to the tip of

486
00:25:49,960 --> 00:25:51,639
the tailbone as you open up long

487
00:25:51,639 --> 00:25:53,440
pressing into the outer edge of that

488
00:25:53,440 --> 00:25:57,009
right foot again we can open up here

489
00:25:57,009 --> 00:26:01,509
here here here lots of variations yoga

490
00:26:01,509 --> 00:26:05,980
works my energy is like going here so

491
00:26:05,980 --> 00:26:07,629
we'll harness that power the power of

492
00:26:07,629 --> 00:26:11,769
the energy with the breath wherever you

493
00:26:11,769 --> 00:26:16,119
are take one more breath here and strong

494
00:26:16,119 --> 00:26:17,590
through the legs come back to that

495
00:26:17,590 --> 00:26:21,340
warrior two then we'll straighten the

496
00:26:21,340 --> 00:26:24,399
left leg turn the left toes in and reach

497
00:26:24,399 --> 00:26:27,549
the arms all the way up maintain a nice

498
00:26:27,549 --> 00:26:29,970
flat back here hug the lower ribs in

499
00:26:29,970 --> 00:26:33,669
send it forward arms are gonna reach

500
00:26:33,669 --> 00:26:34,769
forward

501
00:26:34,769 --> 00:26:38,499
tail is gonna reach back take your gaze

502
00:26:38,499 --> 00:26:40,450
off the video for a moment here and take

503
00:26:40,450 --> 00:26:42,480
it down tuck the chin into the chest

504
00:26:42,480 --> 00:26:44,889
strong you're building strength guys

505
00:26:44,889 --> 00:26:46,960
plug in the shoulders pull them back one

506
00:26:46,960 --> 00:26:48,820
more deep breath in here press into the

507
00:26:48,820 --> 00:26:50,559
knife edge of the foot the outer edges

508
00:26:50,559 --> 00:26:53,110
of the feet and then gently release

509
00:26:53,110 --> 00:26:57,820
awesome wide legged forward fold lots of

510
00:26:57,820 --> 00:26:59,230
options here you can stay on the

511
00:26:59,230 --> 00:27:03,369
knuckles on the fingertips the palms to

512
00:27:03,369 --> 00:27:05,649
go deeper we'll walk the hands in line

513
00:27:05,649 --> 00:27:07,149
with the arches of the feet it might not

514
00:27:07,149 --> 00:27:10,419
do this today bet another day if you are

515
00:27:10,419 --> 00:27:12,009
able to walk the hands in line with the

516
00:27:12,009 --> 00:27:13,570
arches of the feet keep that integrity

517
00:27:13,570 --> 00:27:15,639
in the shoulder girdle hug the elbows

518
00:27:15,639 --> 00:27:17,980
into the side body excuse me in line

519
00:27:17,980 --> 00:27:19,950
with the side body and see if you can

520
00:27:19,950 --> 00:27:24,090
maintain kind of a right angle here

521
00:27:24,090 --> 00:27:27,820
squeezing the arms together eventually

522
00:27:27,820 --> 00:27:29,169
you might be able to bring the crown of

523
00:27:29,169 --> 00:27:33,100
the head to the earth and if headstand

524
00:27:33,100 --> 00:27:35,710
is in your practice you know that this

525
00:27:35,710 --> 00:27:39,880
is a great place to invert

526
00:27:39,880 --> 00:27:44,630
wherever you are take one more nice long

527
00:27:44,630 --> 00:27:53,720
smooth deep breath and then we'll

528
00:27:53,720 --> 00:27:56,419
release slowly coming out drawing the

529
00:27:56,419 --> 00:27:59,150
palms underneath the shoulders and then

530
00:27:59,150 --> 00:28:01,179
we're gonna find soft knees as we

531
00:28:01,179 --> 00:28:06,620
heel-toe heel-toe the feet underneath

532
00:28:06,620 --> 00:28:10,340
the hips and lower the center on down

533
00:28:10,340 --> 00:28:12,530
awesome work everyone take a second here

534
00:28:12,530 --> 00:28:16,130
to maybe stretch the feet out and then

535
00:28:16,130 --> 00:28:18,049
we'll come to a nice yogic squat

536
00:28:18,049 --> 00:28:21,289
grounding our energy here pressing the

537
00:28:21,289 --> 00:28:23,360
elbows into the leg squeezing the legs

538
00:28:23,360 --> 00:28:25,549
into the elbows as you lift sternum to

539
00:28:25,549 --> 00:28:33,350
thumbs press on all four corners of the

540
00:28:33,350 --> 00:28:36,500
feet whenever I come into this shape I

541
00:28:36,500 --> 00:28:43,340
just can't help but think of just my

542
00:28:43,340 --> 00:28:44,990
roots I know it sounds cheesy and now

543
00:28:44,990 --> 00:28:46,159
I'm putting it on the internet but it

544
00:28:46,159 --> 00:28:47,600
seems like a pose where you connect to

545
00:28:47,600 --> 00:28:49,400
your roots literally right there are

546
00:28:49,400 --> 00:28:52,730
cultures that eat in this shape give

547
00:28:52,730 --> 00:28:57,230
birth in this shape lots of other things

548
00:28:57,230 --> 00:28:59,000
in this shape right so we just kind of

549
00:28:59,000 --> 00:29:01,010
get low we get so used to sitting on the

550
00:29:01,010 --> 00:29:02,480
toilet sitting in chairs

551
00:29:02,480 --> 00:29:04,520
you know these robotic things really

552
00:29:04,520 --> 00:29:08,080
breathe into the outer edge of the hips

553
00:29:08,080 --> 00:29:10,330
lengthen through the crown of the head

554
00:29:10,330 --> 00:29:12,590
close your eyes make sure you're not

555
00:29:12,590 --> 00:29:16,159
clenching in the jaw and inhale lots of

556
00:29:16,159 --> 00:29:22,070
love in exhale lots of love out and

557
00:29:22,070 --> 00:29:23,960
interlace the fingertips stick with me

558
00:29:23,960 --> 00:29:28,240
y'all press the palms forward and out

559
00:29:28,240 --> 00:29:30,590
press into the outer edges of the feet

560
00:29:30,590 --> 00:29:31,909
so there's a tendency than these are

561
00:29:31,909 --> 00:29:33,650
gonna want to come in here squeezing

562
00:29:33,650 --> 00:29:36,230
pressing the legs out drawing the

563
00:29:36,230 --> 00:29:38,510
tailbone down finding length through the

564
00:29:38,510 --> 00:29:40,010
heart the crown of the head lots of hard

565
00:29:40,010 --> 00:29:41,840
work here full body integration draw the

566
00:29:41,840 --> 00:29:43,580
shoulders away from the ears one more

567
00:29:43,580 --> 00:29:49,250
deep breath in lean back into it and

568
00:29:49,250 --> 00:29:53,150
exhale release everything awesome use

569
00:29:53,150 --> 00:29:56,230
your hands to guide you on to your back

570
00:29:56,230 --> 00:29:58,940
take a second to extend the legs out

571
00:29:58,940 --> 00:30:00,470
long stretching through the front of the

572
00:30:00,470 --> 00:30:02,690
hip creases here so we've compressed

573
00:30:02,690 --> 00:30:09,020
them and now we're stretching them and

574
00:30:09,020 --> 00:30:10,340
then when you're ready scoop the

575
00:30:10,340 --> 00:30:12,260
tailbone up and we'll hug the knees in

576
00:30:12,260 --> 00:30:13,970
towards the chest give yourself a little

577
00:30:13,970 --> 00:30:19,030
hug here Rock gently side to side hmm

578
00:30:20,590 --> 00:30:23,150
cool then we'll release the soles of the

579
00:30:23,150 --> 00:30:24,559
feet to the ground knees are gonna still

580
00:30:24,559 --> 00:30:27,350
point up towards the sky here I'm gonna

581
00:30:27,350 --> 00:30:29,179
scoop my tailbone under so that my lower

582
00:30:29,179 --> 00:30:31,640
back becomes super yummy flush with the

583
00:30:31,640 --> 00:30:35,510
mat interlace the fingertips bring them

584
00:30:35,510 --> 00:30:37,490
behind the head keep the elbows super

585
00:30:37,490 --> 00:30:41,450
wide here you can extend the thumbs

586
00:30:41,450 --> 00:30:44,450
create a little hammock a little comfort

587
00:30:44,450 --> 00:30:45,650
zone for your neck here sometimes it's

588
00:30:45,650 --> 00:30:46,730
nice to even give yourself a little

589
00:30:46,730 --> 00:30:49,429
massage great moving with the breath

590
00:30:49,429 --> 00:30:51,440
just like we did in the vinyasa notice

591
00:30:51,440 --> 00:30:52,700
that the lower back has started to come

592
00:30:52,700 --> 00:30:55,130
up here scoop the tailbone up nail the

593
00:30:55,130 --> 00:30:58,760
navel to the spine here we go inhale in

594
00:30:58,760 --> 00:31:01,159
exhale keep the gaze up towards the sky

595
00:31:01,159 --> 00:31:02,780
as you lift your heart

596
00:31:02,780 --> 00:31:06,289
elbows stay nice and wide again gaze is

597
00:31:06,289 --> 00:31:07,909
staying up maybe even slightly back

598
00:31:07,909 --> 00:31:11,630
avoid this crunch here hover here

599
00:31:11,630 --> 00:31:13,880
squeeze the knees together energetically

600
00:31:13,880 --> 00:31:15,260
press on all four corners of the feet

601
00:31:15,260 --> 00:31:22,460
elbows extending left or right and then

602
00:31:22,460 --> 00:31:24,039
slowly release down

603
00:31:24,039 --> 00:31:27,440
awesome inhaling again here navel to

604
00:31:27,440 --> 00:31:32,320
spine exhale lift inhale lower exhale

605
00:31:32,320 --> 00:31:37,418
lift keep it going

606
00:31:38,049 --> 00:31:41,120
hug the lower ribs in navel up towards

607
00:31:41,120 --> 00:31:43,640
the spine navel down towards the spine

608
00:31:43,640 --> 00:31:46,549
and tailbone up towards the sky so super

609
00:31:46,549 --> 00:31:47,900
flush into the lower back body so we're

610
00:31:47,900 --> 00:31:49,730
really finding this awesome compression

611
00:31:49,730 --> 00:31:52,400
in the abdominal wall without crunching

612
00:31:52,400 --> 00:31:54,669
the neck

613
00:31:59,300 --> 00:32:01,560
careful not to rush it keep it nice and

614
00:32:01,560 --> 00:32:04,710
slow in control with your breath inhale

615
00:32:04,710 --> 00:32:11,540
lower exhale lift gaze is up and back

616
00:32:17,870 --> 00:32:22,200
chin is lifting up towards the sky we're

617
00:32:22,200 --> 00:32:36,800
gonna do five more two more and last one

618
00:32:37,220 --> 00:32:40,380
awesome gently release take the hands to

619
00:32:40,380 --> 00:32:41,760
the belly give yourself a little pet

620
00:32:41,760 --> 00:32:44,460
here and we'll open the knees out wide

621
00:32:44,460 --> 00:32:47,100
for a nice restorative posture to end

622
00:32:47,100 --> 00:32:51,510
here we go soup Tabata Kinison tail bone

623
00:32:51,510 --> 00:32:53,250
now lengthens towards the front edge of

624
00:32:53,250 --> 00:32:55,350
the mat we let gravity do the work here

625
00:32:55,350 --> 00:32:58,260
take a second to breathe in deeply here

626
00:32:58,260 --> 00:33:00,420
and let the arms rest gently as at your

627
00:33:00,420 --> 00:33:12,180
sides letting it all go ride this wave

628
00:33:12,180 --> 00:33:15,180
for as long as time allows here so you

629
00:33:15,180 --> 00:33:19,350
may stay here for two minutes five

630
00:33:19,350 --> 00:33:22,740
minutes maybe you slide the legs out

631
00:33:22,740 --> 00:33:28,400
long for a more traditional shavasana or

632
00:33:28,400 --> 00:33:32,100
I invite you to ask yourself what else

633
00:33:32,100 --> 00:33:34,890
you might need here this is where the

634
00:33:34,890 --> 00:33:36,870
true yoga comes from I feel like we're

635
00:33:36,870 --> 00:33:40,470
we really unite so if you're feeling

636
00:33:40,470 --> 00:33:42,650
like you could go for a supine twist

637
00:33:42,650 --> 00:33:46,740
maybe you come here maybe you take a

638
00:33:46,740 --> 00:33:50,790
bridge pose or a nice back bend if

639
00:33:50,790 --> 00:33:52,470
you're new to the practice you can comb

640
00:33:52,470 --> 00:33:54,630
through the foundations of yoga videos

641
00:33:54,630 --> 00:33:57,270
that we have to kind of expand your tool

642
00:33:57,270 --> 00:33:59,310
belt so that you can really play in this

643
00:33:59,310 --> 00:34:00,930
moment asking yourself what do I need

644
00:34:00,930 --> 00:34:05,040
and how am I going to listen to my body

645
00:34:05,040 --> 00:34:07,840
and take care of that

646
00:34:07,840 --> 00:34:10,300
so I have lots of options here I'm gonna

647
00:34:10,300 --> 00:34:11,770
stop telling you what to do and just

648
00:34:11,770 --> 00:34:14,260
suggest that you ask yourself what do I

649
00:34:14,260 --> 00:34:16,659
need and what am I going to do to

650
00:34:16,659 --> 00:34:19,120
fulfill down the body maybe it's a happy

651
00:34:19,120 --> 00:34:22,900
baby pose maybe it's just rolling around

652
00:34:22,900 --> 00:34:24,850
on the ground with your dog or your cat

653
00:34:24,850 --> 00:34:31,780
or your child maybe you're practicing

654
00:34:31,780 --> 00:34:33,040
with the loved one right now and you can

655
00:34:33,040 --> 00:34:35,860
grab their hand I'm still ways sweet if

656
00:34:35,860 --> 00:34:39,400
you don't have one don't worry maybe

657
00:34:39,400 --> 00:34:41,469
bring your hands into a nice mudra index

658
00:34:41,469 --> 00:34:46,449
finger to thumb so I'm gonna stop

659
00:34:46,449 --> 00:34:48,699
talking here and just bid you a farewell

660
00:34:48,699 --> 00:34:53,940
by saying namaste beautiful practice

661
00:34:53,940 --> 00:34:56,050
don't decide where it ends

662
00:34:56,050 --> 00:34:59,830
take your yoga up off the mat and into

663
00:34:59,830 --> 00:35:02,730
the rest of your day

664
00:35:10,730 --> 00:35:27,320
[Music]