1 00:00:16,200 --> 00:00:19,000 everyone so today we're going to tackle 2 00:00:19,000 --> 00:00:21,210 another yoga for weight loss video 3 00:00:21,210 --> 00:00:24,689 really this is just a practice that is 4 00:00:24,689 --> 00:00:28,060 intended to wake up and strengthen and 5 00:00:28,060 --> 00:00:31,290 perhaps tone all the major muscle groups 6 00:00:31,290 --> 00:00:34,060 or at least most of them while also 7 00:00:34,060 --> 00:00:36,579 playing with ease and hopefully 8 00:00:36,579 --> 00:00:39,130 increasing flexibility in the body we're 9 00:00:39,130 --> 00:00:40,950 also going to tap into the breath and 10 00:00:40,950 --> 00:00:43,180 find what feels good 11 00:00:43,180 --> 00:00:44,680 so to begin today we're going to start 12 00:00:44,680 --> 00:00:47,800 flat on our backs go ahead and get 13 00:00:47,800 --> 00:00:51,790 comfortable here yeah man I'm a little 14 00:00:51,790 --> 00:00:54,610 sore from my previous practice yesterday 15 00:00:54,610 --> 00:00:57,220 in the day before so just see what 16 00:00:57,220 --> 00:00:59,290 happens and you know that's a good 17 00:00:59,290 --> 00:01:01,660 little lesson as we kind of step on the 18 00:01:01,660 --> 00:01:03,970 mat and step into the present moment or 19 00:01:03,970 --> 00:01:06,369 a good little reminder to just open your 20 00:01:06,369 --> 00:01:10,360 mind up to new experience forget what 21 00:01:10,360 --> 00:01:13,390 you previously know or have experienced 22 00:01:13,390 --> 00:01:15,939 on the mat maybe you've tried a video 23 00:01:15,939 --> 00:01:17,170 before and didn't get all the way 24 00:01:17,170 --> 00:01:19,359 through it or didn't quite like it 25 00:01:19,359 --> 00:01:20,799 wasn't your thing or your body wasn't 26 00:01:20,799 --> 00:01:22,990 really feeling up for it that day so 27 00:01:22,990 --> 00:01:24,579 just kind of hit the refresh button and 28 00:01:24,579 --> 00:01:26,920 just open yourself up to seeing what 29 00:01:26,920 --> 00:01:31,060 happens I am happy to guide you through 30 00:01:31,060 --> 00:01:34,030 this video today let's begin with a nice 31 00:01:34,030 --> 00:01:35,649 long beautiful neck here tucking the 32 00:01:35,649 --> 00:01:41,189 chin into the chest closing the eyes 33 00:01:41,189 --> 00:01:43,869 letting the hands rest either gently at 34 00:01:43,869 --> 00:01:47,920 your side or gently on the belly mine 35 00:01:47,920 --> 00:01:49,689 feel best here on the hip creases today 36 00:01:49,689 --> 00:01:51,459 for some reason again just seeing what 37 00:01:51,459 --> 00:01:54,429 happens opening yourselves up to the 38 00:01:54,429 --> 00:01:56,609 present moment by bringing our awareness 39 00:01:56,609 --> 00:02:00,029 to the breath 40 00:02:07,009 --> 00:02:09,300 begin to deepen the breath here take a 41 00:02:09,300 --> 00:02:11,100 nice full belly breath in the belly 42 00:02:11,100 --> 00:02:15,720 might rise as you inhale and fall as you 43 00:02:15,720 --> 00:02:18,230 exhale 44 00:02:26,010 --> 00:02:28,420 awesome reach the fingertips up and 45 00:02:28,420 --> 00:02:30,250 overhead keep deepening the breath here 46 00:02:30,250 --> 00:02:32,260 and throughout the practice today see if 47 00:02:32,260 --> 00:02:34,090 you can find nice long smooth deep 48 00:02:34,090 --> 00:02:38,710 breaths I cannot say that enough to just 49 00:02:38,710 --> 00:02:40,480 keep bringing your awareness back to the 50 00:02:40,480 --> 00:02:42,610 breath okay find a little organic 51 00:02:42,610 --> 00:02:44,530 movement here spread the fingertips 52 00:02:44,530 --> 00:02:46,300 spread the toes you might rotate the 53 00:02:46,300 --> 00:02:50,350 wrists rotate the ankles then I'm going 54 00:02:50,350 --> 00:02:52,480 to walk my feet my heels over towards 55 00:02:52,480 --> 00:02:54,940 the right bottom corner of my mat some 56 00:02:54,940 --> 00:02:58,360 will walk them on over I'm going to 57 00:02:58,360 --> 00:03:00,070 press into my head and shimmy my 58 00:03:00,070 --> 00:03:02,410 shoulders head and shoulders all the way 59 00:03:02,410 --> 00:03:04,570 towards the right corner so I'm kind of 60 00:03:04,570 --> 00:03:06,640 coming to the bottom right corner top 61 00:03:06,640 --> 00:03:07,930 right corner and kind of coming into 62 00:03:07,930 --> 00:03:09,580 this crescent moon shape more or less 63 00:03:09,580 --> 00:03:11,290 now I'm going to take my right 64 00:03:11,290 --> 00:03:14,770 fingertips grab my left wrist and just a 65 00:03:14,770 --> 00:03:16,990 gentle pull here really mindful in the 66 00:03:16,990 --> 00:03:19,030 body kind of setting the tone for our 67 00:03:19,030 --> 00:03:21,070 practice today we're going to create 68 00:03:21,070 --> 00:03:22,690 some heat in the body but we always want 69 00:03:22,690 --> 00:03:24,790 to work from a place of softness of ease 70 00:03:24,790 --> 00:03:27,400 of mindfulness creating strength that 71 00:03:27,400 --> 00:03:31,050 way rather than this kind of mindless 72 00:03:31,050 --> 00:03:35,910 forceful action that's a no-brainer 73 00:03:38,020 --> 00:03:40,310 for the last few breaths here I'm going 74 00:03:40,310 --> 00:03:43,010 to lift the left leg up cross the left 75 00:03:43,010 --> 00:03:45,920 ankle over the right breathe deep into 76 00:03:45,920 --> 00:03:48,020 the left side body relaxing the 77 00:03:48,020 --> 00:03:56,840 shoulders on the exhale and on your next 78 00:03:56,840 --> 00:04:01,540 inhale in fill the lungs with air expand 79 00:04:01,540 --> 00:04:04,400 but on the exhale soften and release 80 00:04:04,400 --> 00:04:06,110 everything we're going to walk it back 81 00:04:06,110 --> 00:04:07,640 through Center and take it to the other 82 00:04:07,640 --> 00:04:10,310 side so walking the heels now towards 83 00:04:10,310 --> 00:04:12,370 the bottom left corner of the mat 84 00:04:12,370 --> 00:04:15,320 reaching the arms up overhead and then 85 00:04:15,320 --> 00:04:16,820 pressing into the back of the head and 86 00:04:16,820 --> 00:04:19,670 shimmying the shoulders now over towards 87 00:04:19,670 --> 00:04:23,900 the left corner taking the left excuse 88 00:04:23,900 --> 00:04:25,400 me yeah the left fingertips to the right 89 00:04:25,400 --> 00:04:27,590 wrist reaching up and overhead and same 90 00:04:27,590 --> 00:04:28,970 thing on the other side here my friends 91 00:04:28,970 --> 00:04:31,270 breathing into the right side body 92 00:04:31,270 --> 00:04:36,669 on the exhale relax your shoulders down 93 00:04:36,669 --> 00:04:39,490 keep the skin of the face nice and soft 94 00:04:39,490 --> 00:04:41,690 notice if you're clenching anywhere so 95 00:04:41,690 --> 00:04:43,070 if you can begin to soften and relax 96 00:04:43,070 --> 00:04:47,780 those tight places on the exhale lift up 97 00:04:47,780 --> 00:04:49,850 the right leg cross the right ankle over 98 00:04:49,850 --> 00:04:52,040 the left have a little crescent moon 99 00:04:52,040 --> 00:04:55,390 here breathing into the right side body 100 00:04:55,390 --> 00:04:58,490 this feels super great super yummy with 101 00:04:58,490 --> 00:05:03,590 the support of the earth inhale fill the 102 00:05:03,590 --> 00:05:08,150 lungs with air expand and on your exhale 103 00:05:08,150 --> 00:05:10,220 release and soften everything back to 104 00:05:10,220 --> 00:05:12,380 Center walk your head neck shoulders and 105 00:05:12,380 --> 00:05:15,380 heels legs back to the center line take 106 00:05:15,380 --> 00:05:17,240 a deep breath in full body stretch point 107 00:05:17,240 --> 00:05:20,540 the toes flex the feet then we're going 108 00:05:20,540 --> 00:05:22,490 to hug the knees into the chest wrap the 109 00:05:22,490 --> 00:05:24,530 arms around the shins scoop the tailbone 110 00:05:24,530 --> 00:05:27,680 up all your navel down towards the spine 111 00:05:27,680 --> 00:05:29,960 and a couple rocks here back and forth 112 00:05:29,960 --> 00:05:35,060 sure it feels nice then I'm going to hug 113 00:05:35,060 --> 00:05:38,120 squeeze knees into the chest relax the 114 00:05:38,120 --> 00:05:39,729 shoulders down and away from the ears 115 00:05:39,729 --> 00:05:42,350 interlace the fingertips bring them up 116 00:05:42,350 --> 00:05:44,840 and overhead and then slide them 117 00:05:44,840 --> 00:05:47,000 underneath behind the back of the head 118 00:05:47,000 --> 00:05:48,050 the neck you can keep the thumbs 119 00:05:48,050 --> 00:05:49,789 extended here some of you might have 120 00:05:49,789 --> 00:05:50,930 done this with me before in another 121 00:05:50,930 --> 00:05:51,470 video 122 00:05:51,470 --> 00:05:53,120 keep the thumbs extended you might even 123 00:05:53,120 --> 00:05:55,180 give yourself a little massage a little 124 00:05:55,180 --> 00:05:58,460 massage sensual massage 125 00:05:58,460 --> 00:06:01,700 shut up Adriene and after you've done 126 00:06:01,700 --> 00:06:04,790 that go ahead and find extension long 127 00:06:04,790 --> 00:06:07,400 beautiful neck elbows extending left to 128 00:06:07,400 --> 00:06:08,450 right so they're going to want to come 129 00:06:08,450 --> 00:06:10,400 in here see if you can keep them nice 130 00:06:10,400 --> 00:06:11,990 and long in fact take a second here to 131 00:06:11,990 --> 00:06:14,360 pin them to the earth find length in the 132 00:06:14,360 --> 00:06:17,900 neck they begin to flex your feet inhale 133 00:06:17,900 --> 00:06:20,180 in exhale lift your shins parallel to 134 00:06:20,180 --> 00:06:23,570 the ceiling now knees are just drawing 135 00:06:23,570 --> 00:06:26,180 slightly in front of the hip points so 136 00:06:26,180 --> 00:06:28,550 that my lower back can become flush with 137 00:06:28,550 --> 00:06:30,080 the mat kind of kisses the mat there for 138 00:06:30,080 --> 00:06:33,800 support right away my abdominal wall 139 00:06:33,800 --> 00:06:36,320 becomes a little bit engaged as I scoop 140 00:06:36,320 --> 00:06:39,830 the tailbone up draw the navel down I'm 141 00:06:39,830 --> 00:06:41,780 wiggling my toes just kind of rotating 142 00:06:41,780 --> 00:06:43,730 the ankles in the feet here inviting 143 00:06:43,730 --> 00:06:45,680 that self-expression into the practice 144 00:06:45,680 --> 00:06:48,560 at any and all times so the more we can 145 00:06:48,560 --> 00:06:51,050 kind of integrate you into the practice 146 00:06:51,050 --> 00:06:52,940 I feel like one the better time you'll 147 00:06:52,940 --> 00:06:55,490 have two the more benefits you'll reap 148 00:06:55,490 --> 00:06:58,880 from the yoga practice and just the more 149 00:06:58,880 --> 00:07:00,680 likely you are to enjoy the workout or 150 00:07:00,680 --> 00:07:02,750 the practice itself which means you 151 00:07:02,750 --> 00:07:06,650 might return to it again enjoying the 152 00:07:06,650 --> 00:07:08,630 journey is key so finding self 153 00:07:08,630 --> 00:07:10,730 expression whenever you can take a deep 154 00:07:10,730 --> 00:07:13,790 breath in on your exhale lift the head 155 00:07:13,790 --> 00:07:15,350 the neck the shoulders keep the elbows 156 00:07:15,350 --> 00:07:18,230 wide nice and long imagine a lot of 157 00:07:18,230 --> 00:07:20,270 space a big juicy piece of fruit between 158 00:07:20,270 --> 00:07:22,190 the chin and the chest and the lower 159 00:07:22,190 --> 00:07:23,180 back is going to want to come up here 160 00:07:23,180 --> 00:07:26,360 but I'm going to say no and support by 161 00:07:26,360 --> 00:07:29,360 lowering my navel down and lifting my 162 00:07:29,360 --> 00:07:31,370 tailbone up so I'm kind of tucking my 163 00:07:31,370 --> 00:07:33,020 pelvis in so that the lower back can 164 00:07:33,020 --> 00:07:36,500 become nice and long great release the 165 00:07:36,500 --> 00:07:38,570 fingertips bring the palms together 166 00:07:38,570 --> 00:07:40,820 interlace the fingertips here keep the 167 00:07:40,820 --> 00:07:44,810 index finger extended I'm moving I'm 168 00:07:44,810 --> 00:07:47,480 like here and then I'm going to 169 00:07:47,480 --> 00:07:50,150 straighten the right leg and draw a line 170 00:07:50,150 --> 00:07:52,040 with my index finger over towards the 171 00:07:52,040 --> 00:07:55,790 bottom left corner of the mat now so 172 00:07:55,790 --> 00:07:57,919 that I don't have any pain or tension in 173 00:07:57,919 --> 00:07:59,720 the neck I'm extending through the crown 174 00:07:59,720 --> 00:08:01,789 of the head and I'm keeping bright 175 00:08:01,789 --> 00:08:03,830 through the toes and really reaching 176 00:08:03,830 --> 00:08:05,870 towards the index finger 177 00:08:05,870 --> 00:08:09,120 inhale in exhale bend both knees draw 178 00:08:09,120 --> 00:08:11,520 rainbow up and overhead and take it 179 00:08:11,520 --> 00:08:12,540 towards the right side of the room 180 00:08:12,540 --> 00:08:16,400 extending now through the left leg 181 00:08:16,970 --> 00:08:20,750 inhale in exhale back through Center and 182 00:08:20,750 --> 00:08:23,370 taking it over towards the right extend 183 00:08:23,370 --> 00:08:24,620 through excuse me over towards the left 184 00:08:24,620 --> 00:08:26,670 extend through the right leg this is a 185 00:08:26,670 --> 00:08:28,860 little Yoga for the brain to keep 186 00:08:28,860 --> 00:08:30,390 drawing the navel down as we come back 187 00:08:30,390 --> 00:08:33,270 through Center and over towards the 188 00:08:33,270 --> 00:08:35,970 right extending through the left leg one 189 00:08:35,970 --> 00:08:37,590 more time on each side we got this 190 00:08:37,590 --> 00:08:39,450 lifting up lengthening through the crown 191 00:08:39,450 --> 00:08:42,330 of the head and calming over towards the 192 00:08:42,330 --> 00:08:45,050 left extending through the right leg and 193 00:08:45,050 --> 00:08:48,510 last time through Center we go towards 194 00:08:48,510 --> 00:08:53,760 the right take a deep breath in on your 195 00:08:53,760 --> 00:08:55,770 exhale bend both knees come back to 196 00:08:55,770 --> 00:08:56,370 Center 197 00:08:56,370 --> 00:08:58,410 bring the arms back behind the neck 198 00:08:58,410 --> 00:09:00,600 cradle the neck here and then slowly 199 00:09:00,600 --> 00:09:02,760 we'll release everything down bringing 200 00:09:02,760 --> 00:09:05,010 the soles the feet together coming to 201 00:09:05,010 --> 00:09:07,620 soup to baddha konasana with the arms 202 00:09:07,620 --> 00:09:09,480 and legs kind of mirroring each other 203 00:09:09,480 --> 00:09:12,180 here so soles of the feet come together 204 00:09:12,180 --> 00:09:13,980 the hips are super tight you might draw 205 00:09:13,980 --> 00:09:16,080 your toes out towards the bottom edge of 206 00:09:16,080 --> 00:09:17,730 the mat otherwise hike those heels up 207 00:09:17,730 --> 00:09:20,850 towards your tail and breathe deep here 208 00:09:20,850 --> 00:09:26,400 close your eyes relaxing through the 209 00:09:26,400 --> 00:09:35,310 groin the hips softening and gently 210 00:09:35,310 --> 00:09:36,810 release your fingertips bring them to 211 00:09:36,810 --> 00:09:39,960 the outer edges of your thighs closing 212 00:09:39,960 --> 00:09:42,510 the knees here we wrap this part of our 213 00:09:42,510 --> 00:09:44,160 practice by hugging the knees up towards 214 00:09:44,160 --> 00:09:46,080 the chest crossing the right ankle over 215 00:09:46,080 --> 00:09:46,980 the left 216 00:09:46,980 --> 00:09:49,500 grabbing outer edges of the feet and 217 00:09:49,500 --> 00:09:53,010 then going for a little rock front to 218 00:09:53,010 --> 00:09:56,100 back this might seem a little silly to 219 00:09:56,100 --> 00:09:57,690 you do you do it at least three times 220 00:09:57,690 --> 00:10:00,450 just give her a try if it feels really 221 00:10:00,450 --> 00:10:02,390 good do it five times it feels awesome 222 00:10:02,390 --> 00:10:04,860 rock and roll all day long I don't care 223 00:10:04,860 --> 00:10:06,660 okay coming up to a nice cross-legged 224 00:10:06,660 --> 00:10:08,550 position point is find what feels good 225 00:10:08,550 --> 00:10:12,720 and from here we'll lift up through the 226 00:10:12,720 --> 00:10:14,430 sternum find a little grounding 227 00:10:14,430 --> 00:10:16,290 opposition by tagging a little weight in 228 00:10:16,290 --> 00:10:18,780 the elbows take a deep breath in 229 00:10:18,780 --> 00:10:21,390 and then on your exhale bring your right 230 00:10:21,390 --> 00:10:24,060 palm to your left knee swim the left 231 00:10:24,060 --> 00:10:26,820 fingertips behind inhale lift and 232 00:10:26,820 --> 00:10:29,400 lengthen as you exhale journey into your 233 00:10:29,400 --> 00:10:31,550 twist 234 00:10:32,240 --> 00:10:34,530 again inhale lengthening through the 235 00:10:34,530 --> 00:10:37,620 crown of the head exhale moving into the 236 00:10:37,620 --> 00:10:39,920 twist 237 00:10:40,250 --> 00:10:42,750 taking the navel the belly along for the 238 00:10:42,750 --> 00:10:45,740 ride breathe deep into the lower belly 239 00:10:45,740 --> 00:10:48,390 then exhale looking past the left 240 00:10:48,390 --> 00:10:53,490 shoulder one more deep breath in and 241 00:10:53,490 --> 00:10:55,650 exhale gently releasing back to Center 242 00:10:55,650 --> 00:10:57,870 and taking it to the other side the left 243 00:10:57,870 --> 00:11:00,360 palm to right knee right fingertips swim 244 00:11:00,360 --> 00:11:02,820 behind think up through the crown of the 245 00:11:02,820 --> 00:11:05,700 head so we're not leaning back into the 246 00:11:05,700 --> 00:11:07,860 lower back here but keeping the sitting 247 00:11:07,860 --> 00:11:10,650 bones grounded so I can lift up through 248 00:11:10,650 --> 00:11:12,570 that center channel what that might mean 249 00:11:12,570 --> 00:11:15,120 is you don't twist as far right away but 250 00:11:15,120 --> 00:11:16,470 that does mean that you're twisting from 251 00:11:16,470 --> 00:11:17,850 the right place is kind of working with 252 00:11:17,850 --> 00:11:20,850 integrity and working from the inside 253 00:11:20,850 --> 00:11:23,960 out let's take two more breaths here 254 00:11:23,960 --> 00:11:28,230 lifting up on the inhale churning into 255 00:11:28,230 --> 00:11:31,520 the twist on the exhale 256 00:11:37,310 --> 00:11:39,470 take one more deep breath in lift your 257 00:11:39,470 --> 00:11:42,019 heart and then exhale bring it on back 258 00:11:42,019 --> 00:11:45,079 through to Center take a couple seconds 259 00:11:45,079 --> 00:11:48,949 here to just move in a circle warming up 260 00:11:48,949 --> 00:11:50,389 the spine here as we inhale we come 261 00:11:50,389 --> 00:11:53,089 forward exhale around and back this is 262 00:11:53,089 --> 00:11:57,410 also awesome for digestion which if 263 00:11:57,410 --> 00:11:59,059 you're looking to lose weight I highly 264 00:11:59,059 --> 00:12:00,889 recommend you take a second to mindfully 265 00:12:00,889 --> 00:12:03,620 analyze kind of your digestion pay 266 00:12:03,620 --> 00:12:06,680 better attention to how your body reacts 267 00:12:06,680 --> 00:12:08,389 to the things you eat go ahead and 268 00:12:08,389 --> 00:12:10,790 reverse your circle inhaling as you come 269 00:12:10,790 --> 00:12:13,160 forward exhaling as you come around and 270 00:12:13,160 --> 00:12:15,470 back you might begin to get the neck and 271 00:12:15,470 --> 00:12:18,649 shoulders involved here warming up the 272 00:12:18,649 --> 00:12:23,120 spine also get a little booty massage 273 00:12:23,120 --> 00:12:28,089 here always looking on the bright side 274 00:12:28,089 --> 00:12:31,129 and then coming back up to Center great 275 00:12:31,129 --> 00:12:32,870 inhale reach the fingertips up and 276 00:12:32,870 --> 00:12:34,519 overhead palms come together as we 277 00:12:34,519 --> 00:12:37,399 interlace inhale reaching index fingers 278 00:12:37,399 --> 00:12:39,589 forward up and back take a deep breath 279 00:12:39,589 --> 00:12:42,709 in here smile and then exhale releasing 280 00:12:42,709 --> 00:12:45,500 the fingertips and diving forward to all 281 00:12:45,500 --> 00:12:50,389 fours take a second here to come to 282 00:12:50,389 --> 00:12:52,309 tabletop position wrists directly 283 00:12:52,309 --> 00:12:54,589 underneath the shoulders press up and 284 00:12:54,589 --> 00:12:56,389 out of the palms press into the tops of 285 00:12:56,389 --> 00:12:58,670 the feet make sure that you check in 286 00:12:58,670 --> 00:13:00,709 with the neck here so remembering always 287 00:13:00,709 --> 00:13:03,230 the neck is a beautiful extension of the 288 00:13:03,230 --> 00:13:05,360 spine so I'm not crunching here and I'm 289 00:13:05,360 --> 00:13:08,029 not letting it hang low but go ahead and 290 00:13:08,029 --> 00:13:11,029 keep your gaze straight down and find 291 00:13:11,029 --> 00:13:12,730 well length through the back of the neck 292 00:13:12,730 --> 00:13:15,410 draw your shoulders away from your ears 293 00:13:15,410 --> 00:13:17,180 and then see if you can draw your navel 294 00:13:17,180 --> 00:13:19,129 up towards your spine so a nice tabletop 295 00:13:19,129 --> 00:13:23,629 position here take a deep breath in and 296 00:13:23,629 --> 00:13:25,429 on your exhale press into the tops of 297 00:13:25,429 --> 00:13:26,990 your feet lift your knees let them hover 298 00:13:26,990 --> 00:13:30,050 we hover in cow or in cat hair cat 299 00:13:30,050 --> 00:13:33,429 variation for three nice long breaths 300 00:13:33,429 --> 00:13:38,179 hang with me full body experience 301 00:13:38,179 --> 00:13:40,009 shoulders drawing away from the ears 302 00:13:40,009 --> 00:13:41,740 pressing into the pinky toes even 303 00:13:41,740 --> 00:13:43,879 pressing up and out of the palms one 304 00:13:43,879 --> 00:13:47,480 more breath and then exhale we release 305 00:13:47,480 --> 00:13:49,339 nice work bring the two big toes 306 00:13:49,339 --> 00:13:51,620 together widen the knees as wide as the 307 00:13:51,620 --> 00:13:54,019 mat and send it on back extended Child's 308 00:13:54,019 --> 00:13:56,779 Pose with active arms so reach your 309 00:13:56,779 --> 00:13:58,129 fingertips towards the front edge of 310 00:13:58,129 --> 00:14:01,490 your mat as you release your heart and 311 00:14:01,490 --> 00:14:05,839 your forehead down this might be a great 312 00:14:05,839 --> 00:14:07,970 place to connect with a little of that 313 00:14:07,970 --> 00:14:09,620 self-expression I was talking about 314 00:14:09,620 --> 00:14:11,689 earlier you might sway a little side to 315 00:14:11,689 --> 00:14:15,769 side always finding ways to become more 316 00:14:15,769 --> 00:14:19,029 alive in the body to work out the kinks 317 00:14:19,029 --> 00:14:21,199 kind of honoring yourself in that way 318 00:14:21,199 --> 00:14:23,559 understanding that everybody is 319 00:14:23,559 --> 00:14:28,399 different and unique and beautiful so 320 00:14:28,399 --> 00:14:30,970 our yoga practice should reflect that 321 00:14:30,970 --> 00:14:33,679 great draw your navel up come back to 322 00:14:33,679 --> 00:14:35,299 all fours walking the knees back 323 00:14:35,299 --> 00:14:36,829 underneath the hip points the wrists 324 00:14:36,829 --> 00:14:39,250 underneath the shoulders 325 00:14:39,250 --> 00:14:41,959 two out of three our second hovering cat 326 00:14:41,959 --> 00:14:44,629 here we inhale in exhale pressing up out 327 00:14:44,629 --> 00:14:46,759 of the knees notice it's not a Giganta 328 00:14:46,759 --> 00:14:50,480 with here just a gentle lift checking in 329 00:14:50,480 --> 00:14:51,679 with that line from the crown of the 330 00:14:51,679 --> 00:14:52,970 head to the tip of the tailbone as I 331 00:14:52,970 --> 00:14:54,920 draw the shoulders back away from the 332 00:14:54,920 --> 00:14:56,750 ears press up and out of my foundation 333 00:14:56,750 --> 00:14:59,779 grow up from the ground one more breath 334 00:14:59,779 --> 00:15:01,610 here as I find that upward current of 335 00:15:01,610 --> 00:15:05,360 energy and then I gently release the 336 00:15:05,360 --> 00:15:07,610 knees back down this time curl the feet 337 00:15:07,610 --> 00:15:11,660 under walk the palms forward and from 338 00:15:11,660 --> 00:15:13,850 here I send my sitting bones up towards 339 00:15:13,850 --> 00:15:14,209 the sky 340 00:15:14,209 --> 00:15:17,269 I really rock the pelvis bring the belly 341 00:15:17,269 --> 00:15:19,819 towards the tops of the thighs and find 342 00:15:19,819 --> 00:15:22,040 heart to earth pose here forehead and 343 00:15:22,040 --> 00:15:25,009 heart melting to the ground spread your 344 00:15:25,009 --> 00:15:28,069 palms on the hop thoughts and heart to 345 00:15:28,069 --> 00:15:29,809 earth pose so if your shoulders are 346 00:15:29,809 --> 00:15:31,370 super tight here you might not even 347 00:15:31,370 --> 00:15:33,049 bring the head all the way to the ground 348 00:15:33,049 --> 00:15:35,569 you might just let it hover here working 349 00:15:35,569 --> 00:15:37,309 on this lengthen the lower back as we 350 00:15:37,309 --> 00:15:39,199 tilt the pelvis belly towards the tops 351 00:15:39,199 --> 00:15:42,980 of the thighs if you are able to release 352 00:15:42,980 --> 00:15:43,879 forehead to the earth 353 00:15:43,879 --> 00:15:46,639 use your exhale to soften the heart 354 00:15:46,639 --> 00:15:49,429 further down and whatever variation 355 00:15:49,429 --> 00:15:50,449 you're in finally 356 00:15:50,449 --> 00:15:52,279 in the side body find integrity in the 357 00:15:52,279 --> 00:15:55,009 palms and we're kind of in a puppy 358 00:15:55,009 --> 00:15:58,189 posture here kind of a half dog so if 359 00:15:58,189 --> 00:16:00,290 you're ever tired and you want to 360 00:16:00,290 --> 00:16:02,829 substitute this or downward facing dog I 361 00:16:02,829 --> 00:16:06,379 recommend you do so same benefits just a 362 00:16:06,379 --> 00:16:10,309 little less heating more cooling great 363 00:16:10,309 --> 00:16:11,929 take a deep breath in on your exhale 364 00:16:11,929 --> 00:16:14,509 press and all ten fingerprints lift your 365 00:16:14,509 --> 00:16:17,959 hearts come back to all fours 366 00:16:17,959 --> 00:16:20,779 last hovering cat here checking in with 367 00:16:20,779 --> 00:16:22,339 our core pressing up and out of the 368 00:16:22,339 --> 00:16:23,929 palms make sure you have your alignment 369 00:16:23,929 --> 00:16:25,819 before you lift your knees inhale in and 370 00:16:25,819 --> 00:16:29,029 on an exhale we gently let the knees 371 00:16:29,029 --> 00:16:32,149 hover find your action points drawing 372 00:16:32,149 --> 00:16:34,129 the shoulders away gaze straight down 373 00:16:34,129 --> 00:16:36,589 navel lower belly drawing up towards the 374 00:16:36,589 --> 00:16:39,970 spine softening that lower rib cage in 375 00:16:39,970 --> 00:16:45,049 two more breaths might find a little bit 376 00:16:45,049 --> 00:16:46,819 of a heat here a little bit of a shake 377 00:16:46,819 --> 00:16:48,889 that's good that prana energy moving 378 00:16:48,889 --> 00:16:51,319 through the body waking up those muscles 379 00:16:51,319 --> 00:16:53,929 and on an exhale we release the knees 380 00:16:53,929 --> 00:16:55,970 down hallelujah we made it curl the toes 381 00:16:55,970 --> 00:16:57,919 under this time walking the palms 382 00:16:57,919 --> 00:16:59,779 forward to come up into downward facing 383 00:16:59,779 --> 00:17:00,730 dog 384 00:17:00,730 --> 00:17:03,649 now engage the belly here navel comes to 385 00:17:03,649 --> 00:17:06,049 the spine I lift the left knee followed 386 00:17:06,049 --> 00:17:08,089 by the right find that tilt and the 387 00:17:08,089 --> 00:17:11,779 pelvis here as I slowly slowly rise up 388 00:17:11,779 --> 00:17:14,148 into our first downward dog to the 389 00:17:14,148 --> 00:17:17,559 practice together peddling the feet 390 00:17:17,829 --> 00:17:20,240 finding a little movement here so not 391 00:17:20,240 --> 00:17:22,220 even worrying about the asana shape 392 00:17:22,220 --> 00:17:26,209 downward-facing dog for the first few 393 00:17:26,209 --> 00:17:27,679 breaths here just kind of finding a 394 00:17:27,679 --> 00:17:31,490 little bit of movement honoring again 395 00:17:31,490 --> 00:17:33,440 your body whatever you did earlier today 396 00:17:33,440 --> 00:17:36,320 or last night maybe you have something 397 00:17:36,320 --> 00:17:38,149 in healing that you're tending to right 398 00:17:38,149 --> 00:17:40,519 now as you pedal the feet press up and 399 00:17:40,519 --> 00:17:46,190 out of the palms then walk your two big 400 00:17:46,190 --> 00:17:47,950 toes together turn them in just slightly 401 00:17:47,950 --> 00:17:50,809 imagine the tops of the thighs spiraling 402 00:17:50,809 --> 00:17:52,460 in towards each other and then out 403 00:17:52,460 --> 00:17:54,350 towards the back of the mat then press 404 00:17:54,350 --> 00:17:55,519 up and out of your palms 405 00:17:55,519 --> 00:17:57,710 relax your head over draw your shoulders 406 00:17:57,710 --> 00:17:59,110 out and away from the ears 407 00:17:59,110 --> 00:18:01,850 imagine your two armpit chest your 408 00:18:01,850 --> 00:18:03,660 armpits basically 409 00:18:03,660 --> 00:18:05,850 looking at each other here so there's 410 00:18:05,850 --> 00:18:07,110 lots of space between the ears and 411 00:18:07,110 --> 00:18:07,830 shoulders 412 00:18:07,830 --> 00:18:11,430 one more breath in here inhale got 413 00:18:11,430 --> 00:18:13,560 exactly there and then exhale bend the 414 00:18:13,560 --> 00:18:15,210 knees generously belly to the tops of 415 00:18:15,210 --> 00:18:16,890 the thighs hang with me as we gently 416 00:18:16,890 --> 00:18:19,140 draw a line with the nose look forward 417 00:18:19,140 --> 00:18:20,910 and you can either hop the feet up 418 00:18:20,910 --> 00:18:23,010 towards the front edge of your mat or go 419 00:18:23,010 --> 00:18:27,300 for a slow walk all the way up towards 420 00:18:27,300 --> 00:18:29,310 the front edge we'll arrive here 421 00:18:29,310 --> 00:18:31,980 together feet hip-width apart and we let 422 00:18:31,980 --> 00:18:35,580 it all hang over uttanasana take two to 423 00:18:35,580 --> 00:18:37,200 three breaths here to find a little 424 00:18:37,200 --> 00:18:40,620 movement in your body bend the knees as 425 00:18:40,620 --> 00:18:42,150 generously as you need to you might grab 426 00:18:42,150 --> 00:18:43,970 the elbows Rock a little side to side 427 00:18:43,970 --> 00:18:46,500 you might shake the head a little yes or 428 00:18:46,500 --> 00:18:49,860 no you might pedal the feet and we all 429 00:18:49,860 --> 00:18:53,689 will continue to deepen the breath 430 00:18:55,730 --> 00:18:58,230 toes are pointing forward I press into 431 00:18:58,230 --> 00:19:00,750 all four corners of the feet inhale lift 432 00:19:00,750 --> 00:19:02,640 up to flat back position sliding the 433 00:19:02,640 --> 00:19:04,860 palms all the way to the tops of the 434 00:19:04,860 --> 00:19:06,540 thighs on this first one looping the 435 00:19:06,540 --> 00:19:09,030 shoulders finding that hovering cat even 436 00:19:09,030 --> 00:19:12,350 here maybe as we draw the navel in 437 00:19:12,350 --> 00:19:14,580 maintain this link through the sternum 438 00:19:14,580 --> 00:19:16,050 through the crown of the head and then 439 00:19:16,050 --> 00:19:17,640 draw the shoulder blades in together and 440 00:19:17,640 --> 00:19:20,790 down and away so my elbows are pulling 441 00:19:20,790 --> 00:19:24,630 back one more breath here and on an 442 00:19:24,630 --> 00:19:27,210 exhale we soften and release everything 443 00:19:27,210 --> 00:19:29,820 back down we tuck the chin into the 444 00:19:29,820 --> 00:19:32,270 chest press into our foundation and 445 00:19:32,270 --> 00:19:35,250 slowly begin to roll it up curling the 446 00:19:35,250 --> 00:19:43,770 tailbone in stacking the spine and 447 00:19:43,770 --> 00:19:47,580 slowly we arrive in Tadasana Mountain 448 00:19:47,580 --> 00:19:52,710 Pose bring the palms together here at 449 00:19:52,710 --> 00:19:54,240 the heart take a deep breath in lift 450 00:19:54,240 --> 00:19:56,940 your sternum to your thumbs then soft 451 00:19:56,940 --> 00:19:58,770 knees here find a little bounce a little 452 00:19:58,770 --> 00:20:00,690 buoyancy this is going to be coming with 453 00:20:00,690 --> 00:20:02,820 super helpful for us in our practice 454 00:20:02,820 --> 00:20:05,160 today head over heart heart over pelvis 455 00:20:05,160 --> 00:20:08,100 I inhale spread the fingertips left to 456 00:20:08,100 --> 00:20:10,760 right and reach it all the way up on the 457 00:20:10,760 --> 00:20:13,500 exhale diving forward soft knees here 458 00:20:13,500 --> 00:20:14,590 leading with 459 00:20:14,590 --> 00:20:18,010 heart Lewton asana forward fold 460 00:20:18,010 --> 00:20:21,220 now inhale slide the palms up to the 461 00:20:21,220 --> 00:20:23,320 shins lift a flat back position long 462 00:20:23,320 --> 00:20:27,100 beautiful neck and exhale soften and bow 463 00:20:27,100 --> 00:20:29,500 fingertips come to the mat we set the 464 00:20:29,500 --> 00:20:32,490 right foot back into our runners lunge 465 00:20:32,490 --> 00:20:35,500 inhale loop the shoulders look forward 466 00:20:35,500 --> 00:20:37,210 let your heart really open up towards 467 00:20:37,210 --> 00:20:39,730 the front edge of the mat breathe lots 468 00:20:39,730 --> 00:20:41,020 of space between the ears and shoulders 469 00:20:41,020 --> 00:20:43,330 here then make sure you're not on a 470 00:20:43,330 --> 00:20:45,789 tightrope it on two separate planes take 471 00:20:45,789 --> 00:20:47,470 your left thumb peel your left hip 472 00:20:47,470 --> 00:20:50,740 crease back level the hips here find 473 00:20:50,740 --> 00:20:52,480 integrity again working from the ground 474 00:20:52,480 --> 00:20:56,380 up inhale in as you exhale plant the 475 00:20:56,380 --> 00:20:58,690 palms step it back to plank 476 00:20:58,690 --> 00:21:01,179 zip the legs together by bringing the 477 00:21:01,179 --> 00:21:04,840 two big toes to kiss spread the palms 478 00:21:04,840 --> 00:21:07,750 wide send the sit bones down towards the 479 00:21:07,750 --> 00:21:09,370 heels energetically and send the 480 00:21:09,370 --> 00:21:12,220 shoulders away from the ears press up 481 00:21:12,220 --> 00:21:14,289 and out of the palms really spike your 482 00:21:14,289 --> 00:21:16,690 heels towards the back of the mat deep 483 00:21:16,690 --> 00:21:18,250 breath in here as you press up and out 484 00:21:18,250 --> 00:21:18,850 of the palms 485 00:21:18,850 --> 00:21:20,730 almost hollowing through the upper back 486 00:21:20,730 --> 00:21:23,440 then on an exhale slowly lower to the 487 00:21:23,440 --> 00:21:25,750 knees cross the ankles and walk the 488 00:21:25,750 --> 00:21:28,390 palms just a bit forward coming into a 489 00:21:28,390 --> 00:21:32,640 half plank here so tucking the pelvis 490 00:21:32,640 --> 00:21:34,870 making adjustments finding that nice 491 00:21:34,870 --> 00:21:36,549 long beautiful line from the crown of 492 00:21:36,549 --> 00:21:38,820 the head to the tip of the tailbone 493 00:21:38,820 --> 00:21:41,020 great draw the shoulders away from the 494 00:21:41,020 --> 00:21:43,230 ears inhale look forward just slightly 495 00:21:43,230 --> 00:21:45,909 exhale slowly lower down keeping the 496 00:21:45,909 --> 00:21:47,590 elbows hugging into the side body as 497 00:21:47,590 --> 00:21:49,690 long as you can pressing your knuckles 498 00:21:49,690 --> 00:21:52,330 slowly lower down and then release the 499 00:21:52,330 --> 00:21:54,730 feet and inhale loop the shoulders lift 500 00:21:54,730 --> 00:21:57,159 your heart Cobra nice small Cobra here 501 00:21:57,159 --> 00:22:00,010 to start exhale release curl the toes 502 00:22:00,010 --> 00:22:02,289 under press it all the way up to your 503 00:22:02,289 --> 00:22:04,870 plank position then draw your navel up 504 00:22:04,870 --> 00:22:07,390 and back as we send it into downward 505 00:22:07,390 --> 00:22:08,260 facing dog 506 00:22:08,260 --> 00:22:13,450 pedal it out continue to breathe deep my 507 00:22:13,450 --> 00:22:18,700 friends and then nice and easy nothing 508 00:22:18,700 --> 00:22:20,350 fancy step the right foot up into your 509 00:22:20,350 --> 00:22:22,470 runners lunge warming up the body here 510 00:22:22,470 --> 00:22:24,549 finding a little movement we'll take the 511 00:22:24,549 --> 00:22:26,049 right thumb now maybe peel the right hip 512 00:22:26,049 --> 00:22:27,200 crease back 513 00:22:27,200 --> 00:22:30,440 space level the hips can always lower 514 00:22:30,440 --> 00:22:33,799 the back knee here no problemo then loop 515 00:22:33,799 --> 00:22:35,389 your shoulders come light on your 516 00:22:35,389 --> 00:22:36,799 fingertips let your heart radiate 517 00:22:36,799 --> 00:22:41,750 forward strong legs deep breath in on an 518 00:22:41,750 --> 00:22:43,700 exhale rock that back foot up to meet 519 00:22:43,700 --> 00:22:45,289 the front feet hip-width apart or flush 520 00:22:45,289 --> 00:22:48,669 together hangover forward fold 521 00:22:48,669 --> 00:22:51,320 now deep breath in fingertips on the mat 522 00:22:51,320 --> 00:22:54,169 now we lift up to flat back position so 523 00:22:54,169 --> 00:22:55,730 now we have three variations of this 524 00:22:55,730 --> 00:22:57,889 flat back we have fingertips on the mat 525 00:22:57,889 --> 00:22:59,929 palms on the shins and palms on the 526 00:22:59,929 --> 00:23:02,240 thighs I encourage you to do what best 527 00:23:02,240 --> 00:23:04,070 suits you you can also mix and match 528 00:23:04,070 --> 00:23:07,460 them take a deep breath in and on your 529 00:23:07,460 --> 00:23:11,240 exhale soften everything in bow back all 530 00:23:11,240 --> 00:23:13,399 the way up we spiral the shoulders open 531 00:23:13,399 --> 00:23:14,929 left to right spread your fingertips 532 00:23:14,929 --> 00:23:16,549 take a deep breath in press into your 533 00:23:16,549 --> 00:23:19,940 feet reach it up strong legs and exhale 534 00:23:19,940 --> 00:23:21,860 we come back to the heart lift your 535 00:23:21,860 --> 00:23:25,130 sternum to your thumbs find the soft 536 00:23:25,130 --> 00:23:27,080 knees again nice buoyancy here as we 537 00:23:27,080 --> 00:23:31,190 inhale reach it up again exhale think up 538 00:23:31,190 --> 00:23:33,080 and over lots of space in the spine 539 00:23:33,080 --> 00:23:38,000 enjoy the smooze forward fold deep 540 00:23:38,000 --> 00:23:40,010 breath in as we inhale lift to flat back 541 00:23:40,010 --> 00:23:45,590 exhale soften and bow plant the palms 542 00:23:45,590 --> 00:23:49,480 this time step or hop it back to plank 543 00:23:49,480 --> 00:23:52,100 now two big toes are together once again 544 00:23:52,100 --> 00:23:54,049 we're sending the heels towards the back 545 00:23:54,049 --> 00:23:56,120 of the mat I'm pressing up and out of 546 00:23:56,120 --> 00:23:58,039 the palms really pressing up and out so 547 00:23:58,039 --> 00:23:59,750 not sinking into my bones here but 548 00:23:59,750 --> 00:24:01,639 finding stability in the shoulders by 549 00:24:01,639 --> 00:24:04,159 engaging my core drawing the shoulders 550 00:24:04,159 --> 00:24:06,919 away from the ears nice full body 551 00:24:06,919 --> 00:24:09,289 experience great you can lower the knees 552 00:24:09,289 --> 00:24:11,450 here or you can stay in full plank for 553 00:24:11,450 --> 00:24:13,700 this as we hug the elbows into the side 554 00:24:13,700 --> 00:24:16,010 body gently take our gaze forward and 555 00:24:16,010 --> 00:24:18,799 slowly lower down nice and slow see if 556 00:24:18,799 --> 00:24:20,149 you can get a constant rate of speed 557 00:24:20,149 --> 00:24:22,220 here and if you eventually fall to smile 558 00:24:22,220 --> 00:24:27,919 enjoy inhale lift up Cobra exhale soften 559 00:24:27,919 --> 00:24:30,679 and bow curl the toes under press up to 560 00:24:30,679 --> 00:24:32,929 plank if that transition is a little too 561 00:24:32,929 --> 00:24:34,610 intense for you at this moment you can 562 00:24:34,610 --> 00:24:36,379 always transition by coming to all fours 563 00:24:36,379 --> 00:24:38,629 first and then sending it up to downward 564 00:24:38,629 --> 00:24:40,220 facing dog which is where we will all 565 00:24:40,220 --> 00:24:40,990 meet 566 00:24:40,990 --> 00:24:45,620 peddling the feet great walk the two big 567 00:24:45,620 --> 00:24:48,500 toes together drop your left heel slide 568 00:24:48,500 --> 00:24:51,980 the right leg all the way up now take 569 00:24:51,980 --> 00:24:53,809 your right toes turn them towards the 570 00:24:53,809 --> 00:24:55,340 left side of the mat to level your hips 571 00:24:55,340 --> 00:24:56,750 here and then see if you can square off 572 00:24:56,750 --> 00:24:58,580 the shoulders here as well so it might 573 00:24:58,580 --> 00:25:00,110 mean that your leg doesn't go as high 574 00:25:00,110 --> 00:25:02,270 but at least we're in a nice juicy 575 00:25:02,270 --> 00:25:04,309 alignment bone stacked right deep breath 576 00:25:04,309 --> 00:25:07,159 in exhale draw a line with your right 577 00:25:07,159 --> 00:25:08,780 knee all the way towards the right side 578 00:25:08,780 --> 00:25:10,549 of your mat up and over to kiss your 579 00:25:10,549 --> 00:25:14,120 right elbow Wow then inhale drop your 580 00:25:14,120 --> 00:25:16,179 left heel send the right leg back up 581 00:25:16,179 --> 00:25:20,720 deep breath in exhale right knee crosses 582 00:25:20,720 --> 00:25:23,260 up and over to kiss the left elbow 583 00:25:23,260 --> 00:25:26,720 looking forward and exhale back all the 584 00:25:26,720 --> 00:25:27,890 way three-legged dog 585 00:25:27,890 --> 00:25:30,049 now carving a line all the way through 586 00:25:30,049 --> 00:25:31,640 Center notice how I'm not just going 587 00:25:31,640 --> 00:25:33,380 straight through but I'm thinking up 588 00:25:33,380 --> 00:25:35,419 with my navel up and over hugging my 589 00:25:35,419 --> 00:25:37,700 knee up towards my chest and then 590 00:25:37,700 --> 00:25:38,990 eventually stepping it all the way up 591 00:25:38,990 --> 00:25:40,010 and into my lunge 592 00:25:40,010 --> 00:25:42,620 great this I'm going to plaque this time 593 00:25:42,620 --> 00:25:45,289 I'm going to plant too much coffee I'm 594 00:25:45,289 --> 00:25:47,539 like yeah that's right Yogi's drink 595 00:25:47,539 --> 00:25:48,890 coffee although I'm trying not to drink 596 00:25:48,890 --> 00:25:53,809 coffee plant the back heel draw your 597 00:25:53,809 --> 00:25:55,789 hands to your hips inhale lead with your 598 00:25:55,789 --> 00:25:57,559 heart press into your feet lift it up 599 00:25:57,559 --> 00:26:00,770 warrior one right toes pointing forward 600 00:26:00,770 --> 00:26:02,630 left toes pointing towards the front 601 00:26:02,630 --> 00:26:05,090 left corner of the room or the mat now 602 00:26:05,090 --> 00:26:08,690 if you're a beginner you might just be 603 00:26:08,690 --> 00:26:10,610 working on anchoring that back leg if 604 00:26:10,610 --> 00:26:12,530 you're experienced really let's see if 605 00:26:12,530 --> 00:26:14,240 we can get the bottom of that right 606 00:26:14,240 --> 00:26:16,580 thigh parallel to the mat and anywhere 607 00:26:16,580 --> 00:26:18,350 in between of course my friends is fine 608 00:26:18,350 --> 00:26:21,440 tuck your pelvis draw your navel in kind 609 00:26:21,440 --> 00:26:23,150 of knit the lower ribcage together here 610 00:26:23,150 --> 00:26:24,919 find your integrity as you loop the 611 00:26:24,919 --> 00:26:26,960 shoulders and inhale reach the 612 00:26:26,960 --> 00:26:30,320 fingertips forward up and back pull the 613 00:26:30,320 --> 00:26:33,380 thumbs back here inhale in exhale open 614 00:26:33,380 --> 00:26:34,460 up to warrior two 615 00:26:34,460 --> 00:26:36,890 now you might widen your stance here 616 00:26:36,890 --> 00:26:39,799 bend a little deeper make sure you can 617 00:26:39,799 --> 00:26:45,130 see your front right big toe excuse me 618 00:26:45,130 --> 00:26:47,929 pull the right up pull the pinkies back 619 00:26:47,929 --> 00:26:50,600 lift your heart lengthen your tailbone 620 00:26:50,600 --> 00:26:53,960 down deep breath in here looking past 621 00:26:53,960 --> 00:26:54,980 the right fingertips 622 00:26:54,980 --> 00:26:57,019 then on an exhale flip your palm 623 00:26:57,019 --> 00:26:59,480 straighten your front leg take your gaze 624 00:26:59,480 --> 00:27:01,870 to the left and draw your palms together 625 00:27:01,870 --> 00:27:04,940 deep breath in here exhale warrior two 626 00:27:04,940 --> 00:27:09,289 looking past the right fingertips inhale 627 00:27:09,289 --> 00:27:13,880 open your palms reach it up straight leg 628 00:27:13,880 --> 00:27:17,019 exhale warrior two 629 00:27:17,320 --> 00:27:20,750 deep breath lots of space between the 630 00:27:20,750 --> 00:27:22,880 ears and shoulders here two more times 631 00:27:22,880 --> 00:27:28,940 just like this strong legs that left 632 00:27:28,940 --> 00:27:31,720 inner thigh still is nice and charged 633 00:27:31,720 --> 00:27:34,519 I'm stacking head over heart heart over 634 00:27:34,519 --> 00:27:38,440 pelvis as I move through my vinyasa and 635 00:27:38,440 --> 00:27:42,490 then exhale back to warrior two 636 00:27:42,490 --> 00:27:44,870 beautiful bring the right elbow to the 637 00:27:44,870 --> 00:27:47,179 top of the right thigh sink deep into 638 00:27:47,179 --> 00:27:50,210 that right leg breathe into the outer 639 00:27:50,210 --> 00:27:52,399 edge of that right hip then trace the 640 00:27:52,399 --> 00:27:54,860 line with your left fingertips along the 641 00:27:54,860 --> 00:27:56,899 left side body behind the left ear and 642 00:27:56,899 --> 00:27:59,630 then reach up and over towards the front 643 00:27:59,630 --> 00:28:02,149 of the mat or the room so you might be 644 00:28:02,149 --> 00:28:03,710 thinking that we're here but we're 645 00:28:03,710 --> 00:28:05,929 actually going for the side stretch here 646 00:28:05,929 --> 00:28:08,149 engaging the belly drawing the navel 647 00:28:08,149 --> 00:28:11,029 back heart is spiraling up towards the 648 00:28:11,029 --> 00:28:12,350 sky in fact you might cheat and take 649 00:28:12,350 --> 00:28:14,990 your left palm and smear it across your 650 00:28:14,990 --> 00:28:17,500 ribcage to remind you to open up here 651 00:28:17,500 --> 00:28:20,090 then return left fingertips to reach 652 00:28:20,090 --> 00:28:21,919 forward notice how I'm not collapsing 653 00:28:21,919 --> 00:28:23,870 into the right shoulder here but I'm 654 00:28:23,870 --> 00:28:26,710 keeping that integrity that space I'm 655 00:28:26,710 --> 00:28:28,580 pressing into the outer edge of that 656 00:28:28,580 --> 00:28:31,070 back foot if I want to I can release the 657 00:28:31,070 --> 00:28:32,600 right fingertips to the ground here and 658 00:28:32,600 --> 00:28:38,510 open up for one breath take a deep 659 00:28:38,510 --> 00:28:41,090 breath in here and exhale send your gaze 660 00:28:41,090 --> 00:28:43,519 down release everything as we pivot on 661 00:28:43,519 --> 00:28:46,250 the back leg plant the palms and step it 662 00:28:46,250 --> 00:28:50,330 back to plank or half plank this time 663 00:28:50,330 --> 00:28:52,250 choose your vinyasa so you can be at 664 00:28:52,250 --> 00:28:54,169 half plank or at the top of a push-up 665 00:28:54,169 --> 00:28:56,779 inhale in shift forward exhale 666 00:28:56,779 --> 00:28:58,549 chaturanga practice hugging the elbows 667 00:28:58,549 --> 00:29:00,409 in you might go all the way down to 668 00:29:00,409 --> 00:29:02,870 Cobra or this time you might flip it to 669 00:29:02,870 --> 00:29:04,850 up dog pressing up and out of the palms 670 00:29:04,850 --> 00:29:06,590 drawing the shoulder blades in and 671 00:29:06,590 --> 00:29:08,760 together lengthening through the 672 00:29:08,760 --> 00:29:10,440 out of the head inhale as you exhale 673 00:29:10,440 --> 00:29:12,980 draw your navel towards your spine and 674 00:29:12,980 --> 00:29:17,480 send it on back downward facing dog 675 00:29:17,810 --> 00:29:20,150 great bring the two big toes together 676 00:29:20,150 --> 00:29:22,590 slide the sole the left leg up keep 677 00:29:22,590 --> 00:29:23,970 pressing up and out of the palms here 678 00:29:23,970 --> 00:29:26,130 find that upward current of energy in 679 00:29:26,130 --> 00:29:28,200 the arms so that we're not hurting the 680 00:29:28,200 --> 00:29:29,210 wrists 681 00:29:29,210 --> 00:29:31,800 now turning the left toes towards the 682 00:29:31,800 --> 00:29:33,380 right side of the mat leveling the hips 683 00:29:33,380 --> 00:29:35,400 squaring the shoulders take a deep 684 00:29:35,400 --> 00:29:36,870 breath in as you drop through that right 685 00:29:36,870 --> 00:29:40,290 heel and then on an exhale we bring the 686 00:29:40,290 --> 00:29:43,320 left knee towards the left elbow to kiss 687 00:29:43,320 --> 00:29:45,150 looking forward press up and out of the 688 00:29:45,150 --> 00:29:48,740 palms deep breath in exhale send it back 689 00:29:48,740 --> 00:29:51,510 crossing it over left knee to right 690 00:29:51,510 --> 00:29:56,250 elbow deep breath in and exhale 691 00:29:56,250 --> 00:29:59,790 three-legged dog last time carving a 692 00:29:59,790 --> 00:30:01,650 line through Center think up and over as 693 00:30:01,650 --> 00:30:04,230 you squeeze squeeze hug those left 694 00:30:04,230 --> 00:30:06,090 excuse-me hug the left knee up towards 695 00:30:06,090 --> 00:30:07,980 the heart draw the shoulders away from 696 00:30:07,980 --> 00:30:08,490 the ears 697 00:30:08,490 --> 00:30:12,540 aha and then we plant it finding your 698 00:30:12,540 --> 00:30:14,640 runners lunge here for one breath then 699 00:30:14,640 --> 00:30:16,500 planting that back foot now for warrior 700 00:30:16,500 --> 00:30:19,290 one on the other side peeling the left 701 00:30:19,290 --> 00:30:21,150 hip crease back I'll find my footing 702 00:30:21,150 --> 00:30:23,730 lift my heart and whenever you're ready 703 00:30:23,730 --> 00:30:25,350 inhale in reaching the fingertips 704 00:30:25,350 --> 00:30:27,570 forward up and back pull the thumbs back 705 00:30:27,570 --> 00:30:30,090 as you lift your heart tucking the 706 00:30:30,090 --> 00:30:34,710 pelvis lengthening tailbone down hands 707 00:30:34,710 --> 00:30:36,210 can also stay on the waistline here no 708 00:30:36,210 --> 00:30:42,900 problem breathing deep inhale in on an 709 00:30:42,900 --> 00:30:47,100 exhale open up into warrior two outer 710 00:30:47,100 --> 00:30:49,430 edge of that back leg is nice and strong 711 00:30:49,430 --> 00:30:52,140 bending deep in that front like I pull 712 00:30:52,140 --> 00:30:53,880 my pinkies back and again just make sure 713 00:30:53,880 --> 00:30:56,880 you can see your front big toe breathing 714 00:30:56,880 --> 00:31:00,390 deep shoulders away from the ears flip 715 00:31:00,390 --> 00:31:02,400 the palms inhale straighten the legs 716 00:31:02,400 --> 00:31:04,980 palms come together deep breath in tuck 717 00:31:04,980 --> 00:31:08,100 your pelvis tailbone lengthens down on 718 00:31:08,100 --> 00:31:11,070 an exhale send your focus past the left 719 00:31:11,070 --> 00:31:13,550 fingertips a deep Bend warrior two 720 00:31:13,550 --> 00:31:16,110 inhale straighten that leg draw energy 721 00:31:16,110 --> 00:31:18,050 up through both arches of the feet and 722 00:31:18,050 --> 00:31:20,820 exhale via bridge asana 723 00:31:20,820 --> 00:31:30,830 you inhale and exhale navel draws in Shh 724 00:31:30,830 --> 00:31:35,759 inhale reach it up straight legs exhale 725 00:31:35,759 --> 00:31:38,509 full body experience strong legs 726 00:31:38,509 --> 00:31:40,799 softening that lower ribcage maybe bend 727 00:31:40,799 --> 00:31:42,840 a little deeper let's see one more deep 728 00:31:42,840 --> 00:31:47,659 breath in and exhale take up space 729 00:31:47,659 --> 00:31:51,059 warrior two great this time bending the 730 00:31:51,059 --> 00:31:52,679 left elbow bringing it to the top of the 731 00:31:52,679 --> 00:31:54,659 left thigh tracing a line with the right 732 00:31:54,659 --> 00:31:57,029 fingertips all the way up the side body 733 00:31:57,029 --> 00:31:59,190 behind the ear and reaching up and 734 00:31:59,190 --> 00:32:01,259 overhead you might take that right palm 735 00:32:01,259 --> 00:32:05,429 and use it to maybe smear some thin 736 00:32:05,429 --> 00:32:07,340 she's gonna say like honey or something 737 00:32:07,340 --> 00:32:10,049 across the rib cage to spiral the heart 738 00:32:10,049 --> 00:32:12,240 up and then bring your fingertips back 739 00:32:12,240 --> 00:32:14,460 again not collapsing left ear to left 740 00:32:14,460 --> 00:32:16,259 shoulder but finding that extension 741 00:32:16,259 --> 00:32:20,399 through the crown strong legs engaged in 742 00:32:20,399 --> 00:32:22,049 the belly pull your right thumb back 743 00:32:22,049 --> 00:32:24,590 lean back into the pose for one breath 744 00:32:24,590 --> 00:32:26,820 then you can stay here to go a step 745 00:32:26,820 --> 00:32:28,350 further you might release your finger 746 00:32:28,350 --> 00:32:30,659 left fingertips down go a little deeper 747 00:32:30,659 --> 00:32:32,340 and bending into that left hip and then 748 00:32:32,340 --> 00:32:35,570 inhale open up through the right wing 749 00:32:35,570 --> 00:32:37,529 take one more breath here 750 00:32:37,529 --> 00:32:40,230 strong in the back leg and then exhale 751 00:32:40,230 --> 00:32:41,519 send your left 752 00:32:41,519 --> 00:32:43,860 excuse-me send your gaze down bring the 753 00:32:43,860 --> 00:32:46,649 fingertips back to your mat and we 754 00:32:46,649 --> 00:32:48,840 vinyasa you can send it back extended 755 00:32:48,840 --> 00:32:50,870 Child's Pose here right away or vinyasa 756 00:32:50,870 --> 00:32:53,850 stepping it back to plank or half plank 757 00:32:53,850 --> 00:32:55,740 shifting your weight forward hugging the 758 00:32:55,740 --> 00:32:56,399 elbows in 759 00:32:56,399 --> 00:32:58,379 we either inhale lift up to Cobra or 760 00:32:58,379 --> 00:33:01,590 updog Yogi's choice and if you're not 761 00:33:01,590 --> 00:33:02,669 familiar with what I'm talking about 762 00:33:02,669 --> 00:33:04,500 check us out in the foundations of yoga 763 00:33:04,500 --> 00:33:07,799 series and we could just kind of break 764 00:33:07,799 --> 00:33:10,139 down the poses one by one there and it's 765 00:33:10,139 --> 00:33:14,879 super helpful and yummy for even 766 00:33:14,879 --> 00:33:16,679 experienced Yogi's to just kind of go 767 00:33:16,679 --> 00:33:19,019 back to basics back to that beginner's 768 00:33:19,019 --> 00:33:20,730 mind okay I'm here in downward-facing 769 00:33:20,730 --> 00:33:24,659 dog I'm pedaling it out I'm going to 770 00:33:24,659 --> 00:33:27,360 slowly walk my feet towards the center 771 00:33:27,360 --> 00:33:29,460 of my mat here and then I'm going to 772 00:33:29,460 --> 00:33:31,649 heel toe heel toe the feet as wide as 773 00:33:31,649 --> 00:33:34,169 the mat toes turn out just slightly 774 00:33:34,169 --> 00:33:34,950 heels 775 00:33:34,950 --> 00:33:37,710 are in and then gently I'm going to look 776 00:33:37,710 --> 00:33:38,909 forward lengthen through the crown of 777 00:33:38,909 --> 00:33:41,279 the head then soften the knees as I 778 00:33:41,279 --> 00:33:44,000 slowly come into a deep yogic squat 779 00:33:44,000 --> 00:33:49,169 strong legs here palms come together at 780 00:33:49,169 --> 00:33:51,539 the heart if we can if I'm feeling a 781 00:33:51,539 --> 00:33:53,279 little unstable here or perhaps my feet 782 00:33:53,279 --> 00:33:55,950 aren't able to come down who cares no 783 00:33:55,950 --> 00:33:57,750 problem keep the heels lifted keep the 784 00:33:57,750 --> 00:33:59,220 fingertips on the ground and breathe 785 00:33:59,220 --> 00:34:03,149 deep into these babies nice long 786 00:34:03,149 --> 00:34:05,370 beautiful neck here if you are able to 787 00:34:05,370 --> 00:34:07,380 come homes to the heart then use the 788 00:34:07,380 --> 00:34:10,280 outer edges of your arms to press into 789 00:34:10,280 --> 00:34:12,659 the inner legs I'm going to turn this 790 00:34:12,659 --> 00:34:13,589 way so you can see me a little better 791 00:34:13,589 --> 00:34:15,869 and then find resistance there hugging 792 00:34:15,869 --> 00:34:17,489 the knees back into the arms so there's 793 00:34:17,489 --> 00:34:18,690 a little bit of resistance there if 794 00:34:18,690 --> 00:34:23,040 you're able to bring the palms here any 795 00:34:23,040 --> 00:34:25,320 variation is good checking in with the 796 00:34:25,320 --> 00:34:30,839 hips breathing deep great then no matter 797 00:34:30,839 --> 00:34:32,730 what variation you're at heels lifted or 798 00:34:32,730 --> 00:34:34,589 down bring your left palm to the center 799 00:34:34,589 --> 00:34:37,109 line and inhale open up through your 800 00:34:37,109 --> 00:34:39,659 right arm now you might start right stop 801 00:34:39,659 --> 00:34:41,489 right here that's about as far as it'll 802 00:34:41,489 --> 00:34:43,409 go maybe you can go all the way up 803 00:34:43,409 --> 00:34:45,329 towards the sky but anywhere in between 804 00:34:45,329 --> 00:34:47,760 is nice and also to find little movement 805 00:34:47,760 --> 00:34:53,369 is quite nice as well keep pressing into 806 00:34:53,369 --> 00:34:55,199 the outer edges of the feet slowly 807 00:34:55,199 --> 00:34:58,319 release it back down right palm replaces 808 00:34:58,319 --> 00:35:00,030 the left and we inhale open up through 809 00:35:00,030 --> 00:35:02,099 the left wing oh yeah 810 00:35:02,099 --> 00:35:04,920 breathe deep again it might just come 811 00:35:04,920 --> 00:35:06,900 this far and that is a-ok might come a 812 00:35:06,900 --> 00:35:09,089 little bit I find that when I get myself 813 00:35:09,089 --> 00:35:11,010 permission to move and find what feels 814 00:35:11,010 --> 00:35:13,829 good I often find space and length that 815 00:35:13,829 --> 00:35:15,960 I didn't even know was there so might 816 00:35:15,960 --> 00:35:17,609 look a little silly it might even feel 817 00:35:17,609 --> 00:35:20,790 it might feel even sillier but give 818 00:35:20,790 --> 00:35:23,339 yourself permission to move however 819 00:35:23,339 --> 00:35:25,890 feels good pressing into the outer edges 820 00:35:25,890 --> 00:35:27,930 the feet I inhale one more time and 821 00:35:27,930 --> 00:35:30,800 exhale come back to Center 822 00:35:30,800 --> 00:35:33,770 crow pose or bakasana plant the palms 823 00:35:33,770 --> 00:35:37,859 gently come up on to your toes walk the 824 00:35:37,859 --> 00:35:39,839 palms slightly forward inhale think up 825 00:35:39,839 --> 00:35:42,599 and over I'm going to gently walk my 826 00:35:42,599 --> 00:35:45,089 knees towards the armpit chest keep my 827 00:35:45,089 --> 00:35:46,740 gaze looking forward and I might just 828 00:35:46,740 --> 00:35:48,100 get this far guys 829 00:35:48,100 --> 00:35:50,140 nice little balancing pose crap here we 830 00:35:50,140 --> 00:35:52,750 have a whole video just on this pose 831 00:35:52,750 --> 00:35:54,820 nice and long in the neck and I might 832 00:35:54,820 --> 00:35:56,350 just Rock a little back and forth here 833 00:35:56,350 --> 00:35:58,720 full body strengthener as I press up 834 00:35:58,720 --> 00:36:01,480 might lift up onto the toes lift up off 835 00:36:01,480 --> 00:36:04,120 the toes for one second here again gaze 836 00:36:04,120 --> 00:36:07,360 straight forward if I want to go into 837 00:36:07,360 --> 00:36:09,610 full Boston I might walk my knees all 838 00:36:09,610 --> 00:36:11,470 the way up find that length as I lift 839 00:36:11,470 --> 00:36:13,930 one toe than the other breathe deep here 840 00:36:13,930 --> 00:36:17,830 pressing up and out of the palms inner 841 00:36:17,830 --> 00:36:19,540 are just come together I find length 842 00:36:19,540 --> 00:36:21,340 space between the ears and the shoulders 843 00:36:21,340 --> 00:36:23,490 and then I release back down 844 00:36:23,490 --> 00:36:26,860 great slowly transitioning onto the 845 00:36:26,860 --> 00:36:28,630 sitting bones I send my legs out in 846 00:36:28,630 --> 00:36:30,610 front inhale reach it all the way up and 847 00:36:30,610 --> 00:36:33,340 shake out the legs and exhale forward 848 00:36:33,340 --> 00:36:34,350 fold 849 00:36:34,350 --> 00:36:36,760 now the knees can bend as generously as 850 00:36:36,760 --> 00:36:39,910 you need to here just finding a little 851 00:36:39,910 --> 00:36:42,490 length on the lower back relaxing the 852 00:36:42,490 --> 00:36:49,390 head over then releasing rotate the 853 00:36:49,390 --> 00:36:53,490 wrist a couple times if you need to and 854 00:36:53,490 --> 00:36:58,439 then coming back on to flat back yay 855 00:36:58,650 --> 00:37:02,500 mm-hmm soles of the feet flat on the 856 00:37:02,500 --> 00:37:05,080 earth knees up towards the sky if you 857 00:37:05,080 --> 00:37:06,670 need to say take a second here to kind 858 00:37:06,670 --> 00:37:08,950 of just windshield wiper the legs that 859 00:37:08,950 --> 00:37:11,290 always feels good again always sneak in 860 00:37:11,290 --> 00:37:12,760 those little grace notes those little 861 00:37:12,760 --> 00:37:14,830 pieces of movement that make you feel 862 00:37:14,830 --> 00:37:15,970 good and then are going to make you 863 00:37:15,970 --> 00:37:18,520 stick with your practice they're going 864 00:37:18,520 --> 00:37:23,710 to encourage you great press into the 865 00:37:23,710 --> 00:37:26,170 palms inhale lift the shins again 866 00:37:26,170 --> 00:37:28,750 parallel to the ceiling tuck your 867 00:37:28,750 --> 00:37:30,280 tailbone a little bit so that lower back 868 00:37:30,280 --> 00:37:35,020 can become flush with the mat then once 869 00:37:35,020 --> 00:37:36,810 again palms come together we interlace 870 00:37:36,810 --> 00:37:39,310 keeping the index finger extended just 871 00:37:39,310 --> 00:37:40,570 like we did at the beginning of our 872 00:37:40,570 --> 00:37:43,450 class our video now notice I'm not 873 00:37:43,450 --> 00:37:44,980 drawing my shoulders up towards the ears 874 00:37:44,980 --> 00:37:46,690 but rather finding that resistance 875 00:37:46,690 --> 00:37:49,180 drawing them down and away I'm going to 876 00:37:49,180 --> 00:37:51,250 inhale straighten the right leg just as 877 00:37:51,250 --> 00:37:54,280 I did before and exhale lift the head 878 00:37:54,280 --> 00:37:56,200 the neck the shoulders and draw that 879 00:37:56,200 --> 00:37:57,700 line once again over towards the left 880 00:37:57,700 --> 00:38:01,330 side of the mat deep breath in here 881 00:38:01,330 --> 00:38:03,280 and exhale switching through Center and 882 00:38:03,280 --> 00:38:09,370 taking it to the other side inhale and 883 00:38:09,370 --> 00:38:12,940 exhale and really rather than say inhale 884 00:38:12,940 --> 00:38:14,260 exhale here I'd rather you just follow 885 00:38:14,260 --> 00:38:17,040 your breath moving from side to side 886 00:38:17,040 --> 00:38:19,600 when your fingertips go to the left you 887 00:38:19,600 --> 00:38:22,030 extend through your right leg and when 888 00:38:22,030 --> 00:38:23,260 your fingertips go to the right you 889 00:38:23,260 --> 00:38:26,020 extends or your left leg how about that 890 00:38:26,020 --> 00:38:28,180 moving with your breath keeping the 891 00:38:28,180 --> 00:38:32,410 navel actively drawing down I keep 892 00:38:32,410 --> 00:38:36,280 hitting my mic here I apologize now to 893 00:38:36,280 --> 00:38:38,650 avoid any tension or tightness in the 894 00:38:38,650 --> 00:38:41,680 neck keep lifting your chin and keep 895 00:38:41,680 --> 00:38:44,610 length through the crown of the head 896 00:38:44,610 --> 00:38:46,900 shoulders drawing away from the ears I'm 897 00:38:46,900 --> 00:38:50,230 working my lower abdomen here breathing 898 00:38:50,230 --> 00:38:56,130 deep keep it going 899 00:38:56,160 --> 00:38:59,800 and now I'm going to come back to Center 900 00:38:59,800 --> 00:39:01,390 before I release my head down I'm going 901 00:39:01,390 --> 00:39:03,700 to bring my palms to the back of the 902 00:39:03,700 --> 00:39:07,090 head and bicycle right knee to left 903 00:39:07,090 --> 00:39:11,710 elbow straighten right leg and then 904 00:39:11,710 --> 00:39:19,270 switch and switch and switch two more on 905 00:39:19,270 --> 00:39:25,990 each side switch and switch switch that 906 00:39:25,990 --> 00:39:28,050 exhales necessary for me and switch 907 00:39:28,050 --> 00:39:30,850 okay great come back to Center release 908 00:39:30,850 --> 00:39:31,600 it down 909 00:39:31,600 --> 00:39:35,170 and again soup Tabata konasana this time 910 00:39:35,170 --> 00:39:36,760 bring your hands to your belly Pet it 911 00:39:36,760 --> 00:39:44,740 out great bring your left hand to your 912 00:39:44,740 --> 00:39:46,330 heart right hand stays on the belly 913 00:39:46,330 --> 00:39:48,270 elbows are relaxing down at your sides 914 00:39:48,270 --> 00:39:51,130 close your eyes job well done take a 915 00:39:51,130 --> 00:39:56,760 nice deep breath in and exhale out 916 00:39:57,170 --> 00:40:00,020 you might stay here for a couple breaths 917 00:40:00,020 --> 00:40:02,790 you might extend the legs out long 918 00:40:02,790 --> 00:40:06,150 coming into more of a corpse pose or 919 00:40:06,150 --> 00:40:09,570 shavasana arms at your side but whatever 920 00:40:09,570 --> 00:40:11,340 you do to take at least a couple breaths 921 00:40:11,340 --> 00:40:14,850 not longer to reconnect back to the 922 00:40:14,850 --> 00:40:17,400 natural ebb and flow of your breath to 923 00:40:17,400 --> 00:40:23,730 notice how you feel in your body and be 924 00:40:23,730 --> 00:40:25,940 at peace