everyone so today we're going to tackle

another yoga for weight loss video

really this is just a practice that is

intended to wake up and strengthen and

perhaps tone all the major muscle groups

or at least most of them while also

playing with ease and hopefully

increasing flexibility in the body we're

also going to tap into the breath and

find what feels good

so to begin today we're going to start

flat on our backs go ahead and get

comfortable here yeah man I'm a little

sore from my previous practice yesterday

in the day before so just see what

happens and you know that's a good

little lesson as we kind of step on the

mat and step into the present moment or

a good little reminder to just open your

mind up to new experience forget what

you previously know or have experienced

on the mat maybe you've tried a video

before and didn't get all the way

through it or didn't quite like it

wasn't your thing or your body wasn't

really feeling up for it that day so

just kind of hit the refresh button and

just open yourself up to seeing what

happens I am happy to guide you through

this video today let's begin with a nice

long beautiful neck here tucking the

chin into the chest closing the eyes

letting the hands rest either gently at

your side or gently on the belly mine

feel best here on the hip creases today

for some reason again just seeing what

happens opening yourselves up to the

present moment by bringing our awareness

to the breath

begin to deepen the breath here take a

nice full belly breath in the belly

might rise as you inhale and fall as you

exhale

awesome reach the fingertips up and

overhead keep deepening the breath here

and throughout the practice today see if

you can find nice long smooth deep

breaths I cannot say that enough to just

keep bringing your awareness back to the

breath okay find a little organic

movement here spread the fingertips

spread the toes you might rotate the

wrists rotate the ankles then I'm going

to walk my feet my heels over towards

the right bottom corner of my mat some

will walk them on over I'm going to

press into my head and shimmy my

shoulders head and shoulders all the way

towards the right corner so I'm kind of

coming to the bottom right corner top

right corner and kind of coming into

this crescent moon shape more or less

now I'm going to take my right

fingertips grab my left wrist and just a

gentle pull here really mindful in the

body kind of setting the tone for our

practice today we're going to create

some heat in the body but we always want

to work from a place of softness of ease

of mindfulness creating strength that

way rather than this kind of mindless

forceful action that's a no-brainer

for the last few breaths here I'm going

to lift the left leg up cross the left

ankle over the right breathe deep into

the left side body relaxing the

shoulders on the exhale and on your next

inhale in fill the lungs with air expand

but on the exhale soften and release

everything we're going to walk it back

through Center and take it to the other

side so walking the heels now towards

the bottom left corner of the mat

reaching the arms up overhead and then

pressing into the back of the head and

shimmying the shoulders now over towards

the left corner taking the left excuse

me yeah the left fingertips to the right

wrist reaching up and overhead and same

thing on the other side here my friends

breathing into the right side body

on the exhale relax your shoulders down

keep the skin of the face nice and soft

notice if you're clenching anywhere so

if you can begin to soften and relax

those tight places on the exhale lift up

the right leg cross the right ankle over

the left have a little crescent moon

here breathing into the right side body

this feels super great super yummy with

the support of the earth inhale fill the

lungs with air expand and on your exhale

release and soften everything back to

Center walk your head neck shoulders and

heels legs back to the center line take

a deep breath in full body stretch point

the toes flex the feet then we're going

to hug the knees into the chest wrap the

arms around the shins scoop the tailbone

up all your navel down towards the spine

and a couple rocks here back and forth

sure it feels nice then I'm going to hug

squeeze knees into the chest relax the

shoulders down and away from the ears

interlace the fingertips bring them up

and overhead and then slide them

underneath behind the back of the head

the neck you can keep the thumbs

extended here some of you might have

done this with me before in another

video

keep the thumbs extended you might even

give yourself a little massage a little

massage sensual massage

shut up Adriene and after you've done

that go ahead and find extension long

beautiful neck elbows extending left to

right so they're going to want to come

in here see if you can keep them nice

and long in fact take a second here to

pin them to the earth find length in the

neck they begin to flex your feet inhale

in exhale lift your shins parallel to

the ceiling now knees are just drawing

slightly in front of the hip points so

that my lower back can become flush with

the mat kind of kisses the mat there for

support right away my abdominal wall

becomes a little bit engaged as I scoop

the tailbone up draw the navel down I'm

wiggling my toes just kind of rotating

the ankles in the feet here inviting

that self-expression into the practice

at any and all times so the more we can

kind of integrate you into the practice

I feel like one the better time you'll

have two the more benefits you'll reap

from the yoga practice and just the more

likely you are to enjoy the workout or

the practice itself which means you

might return to it again enjoying the

journey is key so finding self

expression whenever you can take a deep

breath in on your exhale lift the head

the neck the shoulders keep the elbows

wide nice and long imagine a lot of

space a big juicy piece of fruit between

the chin and the chest and the lower

back is going to want to come up here

but I'm going to say no and support by

lowering my navel down and lifting my

tailbone up so I'm kind of tucking my

pelvis in so that the lower back can

become nice and long great release the

fingertips bring the palms together

interlace the fingertips here keep the

index finger extended I'm moving I'm

like here and then I'm going to

straighten the right leg and draw a line

with my index finger over towards the

bottom left corner of the mat now so

that I don't have any pain or tension in

the neck I'm extending through the crown

of the head and I'm keeping bright

through the toes and really reaching

towards the index finger

inhale in exhale bend both knees draw

rainbow up and overhead and take it

towards the right side of the room

extending now through the left leg

inhale in exhale back through Center and

taking it over towards the right extend

through excuse me over towards the left

extend through the right leg this is a

little Yoga for the brain to keep

drawing the navel down as we come back

through Center and over towards the

right extending through the left leg one

more time on each side we got this

lifting up lengthening through the crown

of the head and calming over towards the

left extending through the right leg and

last time through Center we go towards

the right take a deep breath in on your

exhale bend both knees come back to

Center

bring the arms back behind the neck

cradle the neck here and then slowly

we'll release everything down bringing

the soles the feet together coming to

soup to baddha konasana with the arms

and legs kind of mirroring each other

here so soles of the feet come together

the hips are super tight you might draw

your toes out towards the bottom edge of

the mat otherwise hike those heels up

towards your tail and breathe deep here

close your eyes relaxing through the

groin the hips softening and gently

release your fingertips bring them to

the outer edges of your thighs closing

the knees here we wrap this part of our

practice by hugging the knees up towards

the chest crossing the right ankle over

the left

grabbing outer edges of the feet and

then going for a little rock front to

back this might seem a little silly to

you do you do it at least three times

just give her a try if it feels really

good do it five times it feels awesome

rock and roll all day long I don't care

okay coming up to a nice cross-legged

position point is find what feels good

and from here we'll lift up through the

sternum find a little grounding

opposition by tagging a little weight in

the elbows take a deep breath in

and then on your exhale bring your right

palm to your left knee swim the left

fingertips behind inhale lift and

lengthen as you exhale journey into your

twist

again inhale lengthening through the

crown of the head exhale moving into the

twist

taking the navel the belly along for the

ride breathe deep into the lower belly

then exhale looking past the left

shoulder one more deep breath in and

exhale gently releasing back to Center

and taking it to the other side the left

palm to right knee right fingertips swim

behind think up through the crown of the

head so we're not leaning back into the

lower back here but keeping the sitting

bones grounded so I can lift up through

that center channel what that might mean

is you don't twist as far right away but

that does mean that you're twisting from

the right place is kind of working with

integrity and working from the inside

out let's take two more breaths here

lifting up on the inhale churning into

the twist on the exhale

take one more deep breath in lift your

heart and then exhale bring it on back

through to Center take a couple seconds

here to just move in a circle warming up

the spine here as we inhale we come

forward exhale around and back this is

also awesome for digestion which if

you're looking to lose weight I highly

recommend you take a second to mindfully

analyze kind of your digestion pay

better attention to how your body reacts

to the things you eat go ahead and

reverse your circle inhaling as you come

forward exhaling as you come around and

back you might begin to get the neck and

shoulders involved here warming up the

spine also get a little booty massage

here always looking on the bright side

and then coming back up to Center great

inhale reach the fingertips up and

overhead palms come together as we

interlace inhale reaching index fingers

forward up and back take a deep breath

in here smile and then exhale releasing

the fingertips and diving forward to all

fours take a second here to come to

tabletop position wrists directly

underneath the shoulders press up and

out of the palms press into the tops of

the feet make sure that you check in

with the neck here so remembering always

the neck is a beautiful extension of the

spine so I'm not crunching here and I'm

not letting it hang low but go ahead and

keep your gaze straight down and find

well length through the back of the neck

draw your shoulders away from your ears

and then see if you can draw your navel

up towards your spine so a nice tabletop

position here take a deep breath in and

on your exhale press into the tops of

your feet lift your knees let them hover

we hover in cow or in cat hair cat

variation for three nice long breaths

hang with me full body experience

shoulders drawing away from the ears

pressing into the pinky toes even

pressing up and out of the palms one

more breath and then exhale we release

nice work bring the two big toes

together widen the knees as wide as the

mat and send it on back extended Child's

Pose with active arms so reach your

fingertips towards the front edge of

your mat as you release your heart and

your forehead down this might be a great

place to connect with a little of that

self-expression I was talking about

earlier you might sway a little side to

side always finding ways to become more

alive in the body to work out the kinks

kind of honoring yourself in that way

understanding that everybody is

different and unique and beautiful so

our yoga practice should reflect that

great draw your navel up come back to

all fours walking the knees back

underneath the hip points the wrists

underneath the shoulders

two out of three our second hovering cat

here we inhale in exhale pressing up out

of the knees notice it's not a Giganta

with here just a gentle lift checking in

with that line from the crown of the

head to the tip of the tailbone as I

draw the shoulders back away from the

ears press up and out of my foundation

grow up from the ground one more breath

here as I find that upward current of

energy and then I gently release the

knees back down this time curl the feet

under walk the palms forward and from

here I send my sitting bones up towards

the sky

I really rock the pelvis bring the belly

towards the tops of the thighs and find

heart to earth pose here forehead and

heart melting to the ground spread your

palms on the hop thoughts and heart to

earth pose so if your shoulders are

super tight here you might not even

bring the head all the way to the ground

you might just let it hover here working

on this lengthen the lower back as we

tilt the pelvis belly towards the tops

of the thighs if you are able to release

forehead to the earth

use your exhale to soften the heart

further down and whatever variation

you're in finally

in the side body find integrity in the

palms and we're kind of in a puppy

posture here kind of a half dog so if

you're ever tired and you want to

substitute this or downward facing dog I

recommend you do so same benefits just a

little less heating more cooling great

take a deep breath in on your exhale

press and all ten fingerprints lift your

hearts come back to all fours

last hovering cat here checking in with

our core pressing up and out of the

palms make sure you have your alignment

before you lift your knees inhale in and

on an exhale we gently let the knees

hover find your action points drawing

the shoulders away gaze straight down

navel lower belly drawing up towards the

spine softening that lower rib cage in

two more breaths might find a little bit

of a heat here a little bit of a shake

that's good that prana energy moving

through the body waking up those muscles

and on an exhale we release the knees

down hallelujah we made it curl the toes

under this time walking the palms

forward to come up into downward facing

dog

now engage the belly here navel comes to

the spine I lift the left knee followed

by the right find that tilt and the

pelvis here as I slowly slowly rise up

into our first downward dog to the

practice together peddling the feet

finding a little movement here so not

even worrying about the asana shape

downward-facing dog for the first few

breaths here just kind of finding a

little bit of movement honoring again

your body whatever you did earlier today

or last night maybe you have something

in healing that you're tending to right

now as you pedal the feet press up and

out of the palms then walk your two big

toes together turn them in just slightly

imagine the tops of the thighs spiraling

in towards each other and then out

towards the back of the mat then press

up and out of your palms

relax your head over draw your shoulders

out and away from the ears

imagine your two armpit chest your

armpits basically

looking at each other here so there's

lots of space between the ears and

shoulders

one more breath in here inhale got

exactly there and then exhale bend the

knees generously belly to the tops of

the thighs hang with me as we gently

draw a line with the nose look forward

and you can either hop the feet up

towards the front edge of your mat or go

for a slow walk all the way up towards

the front edge we'll arrive here

together feet hip-width apart and we let

it all hang over uttanasana take two to

three breaths here to find a little

movement in your body bend the knees as

generously as you need to you might grab

the elbows Rock a little side to side

you might shake the head a little yes or

no you might pedal the feet and we all

will continue to deepen the breath

toes are pointing forward I press into

all four corners of the feet inhale lift

up to flat back position sliding the

palms all the way to the tops of the

thighs on this first one looping the

shoulders finding that hovering cat even

here maybe as we draw the navel in

maintain this link through the sternum

through the crown of the head and then

draw the shoulder blades in together and

down and away so my elbows are pulling

back one more breath here and on an

exhale we soften and release everything

back down we tuck the chin into the

chest press into our foundation and

slowly begin to roll it up curling the

tailbone in stacking the spine and

slowly we arrive in Tadasana Mountain

Pose bring the palms together here at

the heart take a deep breath in lift

your sternum to your thumbs then soft

knees here find a little bounce a little

buoyancy this is going to be coming with

super helpful for us in our practice

today head over heart heart over pelvis

I inhale spread the fingertips left to

right and reach it all the way up on the

exhale diving forward soft knees here

leading with

heart Lewton asana forward fold

now inhale slide the palms up to the

shins lift a flat back position long

beautiful neck and exhale soften and bow

fingertips come to the mat we set the

right foot back into our runners lunge

inhale loop the shoulders look forward

let your heart really open up towards

the front edge of the mat breathe lots

of space between the ears and shoulders

here then make sure you're not on a

tightrope it on two separate planes take

your left thumb peel your left hip

crease back level the hips here find

integrity again working from the ground

up inhale in as you exhale plant the

palms step it back to plank

zip the legs together by bringing the

two big toes to kiss spread the palms

wide send the sit bones down towards the

heels energetically and send the

shoulders away from the ears press up

and out of the palms really spike your

heels towards the back of the mat deep

breath in here as you press up and out

of the palms

almost hollowing through the upper back

then on an exhale slowly lower to the

knees cross the ankles and walk the

palms just a bit forward coming into a

half plank here so tucking the pelvis

making adjustments finding that nice

long beautiful line from the crown of

the head to the tip of the tailbone

great draw the shoulders away from the

ears inhale look forward just slightly

exhale slowly lower down keeping the

elbows hugging into the side body as

long as you can pressing your knuckles

slowly lower down and then release the

feet and inhale loop the shoulders lift

your heart Cobra nice small Cobra here

to start exhale release curl the toes

under press it all the way up to your

plank position then draw your navel up

and back as we send it into downward

facing dog

pedal it out continue to breathe deep my

friends and then nice and easy nothing

fancy step the right foot up into your

runners lunge warming up the body here

finding a little movement we'll take the

right thumb now maybe peel the right hip

crease back

space level the hips can always lower

the back knee here no problemo then loop

your shoulders come light on your

fingertips let your heart radiate

forward strong legs deep breath in on an

exhale rock that back foot up to meet

the front feet hip-width apart or flush

together hangover forward fold

now deep breath in fingertips on the mat

now we lift up to flat back position so

now we have three variations of this

flat back we have fingertips on the mat

palms on the shins and palms on the

thighs I encourage you to do what best

suits you you can also mix and match

them take a deep breath in and on your

exhale soften everything in bow back all

the way up we spiral the shoulders open

left to right spread your fingertips

take a deep breath in press into your

feet reach it up strong legs and exhale

we come back to the heart lift your

sternum to your thumbs find the soft

knees again nice buoyancy here as we

inhale reach it up again exhale think up

and over lots of space in the spine

enjoy the smooze forward fold deep

breath in as we inhale lift to flat back

exhale soften and bow plant the palms

this time step or hop it back to plank

now two big toes are together once again

we're sending the heels towards the back

of the mat I'm pressing up and out of

the palms really pressing up and out so

not sinking into my bones here but

finding stability in the shoulders by

engaging my core drawing the shoulders

away from the ears nice full body

experience great you can lower the knees

here or you can stay in full plank for

this as we hug the elbows into the side

body gently take our gaze forward and

slowly lower down nice and slow see if

you can get a constant rate of speed

here and if you eventually fall to smile

enjoy inhale lift up Cobra exhale soften

and bow curl the toes under press up to

plank if that transition is a little too

intense for you at this moment you can

always transition by coming to all fours

first and then sending it up to downward

facing dog which is where we will all

meet

peddling the feet great walk the two big

toes together drop your left heel slide

the right leg all the way up now take

your right toes turn them towards the

left side of the mat to level your hips

here and then see if you can square off

the shoulders here as well so it might

mean that your leg doesn't go as high

but at least we're in a nice juicy

alignment bone stacked right deep breath

in exhale draw a line with your right

knee all the way towards the right side

of your mat up and over to kiss your

right elbow Wow then inhale drop your

left heel send the right leg back up

deep breath in exhale right knee crosses

up and over to kiss the left elbow

looking forward and exhale back all the

way three-legged dog

now carving a line all the way through

Center notice how I'm not just going

straight through but I'm thinking up

with my navel up and over hugging my

knee up towards my chest and then

eventually stepping it all the way up

and into my lunge

great this I'm going to plaque this time

I'm going to plant too much coffee I'm

like yeah that's right Yogi's drink

coffee although I'm trying not to drink

coffee plant the back heel draw your

hands to your hips inhale lead with your

heart press into your feet lift it up

warrior one right toes pointing forward

left toes pointing towards the front

left corner of the room or the mat now

if you're a beginner you might just be

working on anchoring that back leg if

you're experienced really let's see if

we can get the bottom of that right

thigh parallel to the mat and anywhere

in between of course my friends is fine

tuck your pelvis draw your navel in kind

of knit the lower ribcage together here

find your integrity as you loop the

shoulders and inhale reach the

fingertips forward up and back pull the

thumbs back here inhale in exhale open

up to warrior two

now you might widen your stance here

bend a little deeper make sure you can

see your front right big toe excuse me

pull the right up pull the pinkies back

lift your heart lengthen your tailbone

down deep breath in here looking past

the right fingertips

then on an exhale flip your palm

straighten your front leg take your gaze

to the left and draw your palms together

deep breath in here exhale warrior two

looking past the right fingertips inhale

open your palms reach it up straight leg

exhale warrior two

deep breath lots of space between the

ears and shoulders here two more times

just like this strong legs that left

inner thigh still is nice and charged

I'm stacking head over heart heart over

pelvis as I move through my vinyasa and

then exhale back to warrior two

beautiful bring the right elbow to the

top of the right thigh sink deep into

that right leg breathe into the outer

edge of that right hip then trace the

line with your left fingertips along the

left side body behind the left ear and

then reach up and over towards the front

of the mat or the room so you might be

thinking that we're here but we're

actually going for the side stretch here

engaging the belly drawing the navel

back heart is spiraling up towards the

sky in fact you might cheat and take

your left palm and smear it across your

ribcage to remind you to open up here

then return left fingertips to reach

forward notice how I'm not collapsing

into the right shoulder here but I'm

keeping that integrity that space I'm

pressing into the outer edge of that

back foot if I want to I can release the

right fingertips to the ground here and

open up for one breath take a deep

breath in here and exhale send your gaze

down release everything as we pivot on

the back leg plant the palms and step it

back to plank or half plank this time

choose your vinyasa so you can be at

half plank or at the top of a push-up

inhale in shift forward exhale

chaturanga practice hugging the elbows

in you might go all the way down to

Cobra or this time you might flip it to

up dog pressing up and out of the palms

drawing the shoulder blades in and

together lengthening through the

out of the head inhale as you exhale

draw your navel towards your spine and

send it on back downward facing dog

great bring the two big toes together

slide the sole the left leg up keep

pressing up and out of the palms here

find that upward current of energy in

the arms so that we're not hurting the

wrists

now turning the left toes towards the

right side of the mat leveling the hips

squaring the shoulders take a deep

breath in as you drop through that right

heel and then on an exhale we bring the

left knee towards the left elbow to kiss

looking forward press up and out of the

palms deep breath in exhale send it back

crossing it over left knee to right

elbow deep breath in and exhale

three-legged dog last time carving a

line through Center think up and over as

you squeeze squeeze hug those left

excuse-me hug the left knee up towards

the heart draw the shoulders away from

the ears

aha and then we plant it finding your

runners lunge here for one breath then

planting that back foot now for warrior

one on the other side peeling the left

hip crease back I'll find my footing

lift my heart and whenever you're ready

inhale in reaching the fingertips

forward up and back pull the thumbs back

as you lift your heart tucking the

pelvis lengthening tailbone down hands

can also stay on the waistline here no

problem breathing deep inhale in on an

exhale open up into warrior two outer

edge of that back leg is nice and strong

bending deep in that front like I pull

my pinkies back and again just make sure

you can see your front big toe breathing

deep shoulders away from the ears flip

the palms inhale straighten the legs

palms come together deep breath in tuck

your pelvis tailbone lengthens down on

an exhale send your focus past the left

fingertips a deep Bend warrior two

inhale straighten that leg draw energy

up through both arches of the feet and

exhale via bridge asana

you inhale and exhale navel draws in Shh

inhale reach it up straight legs exhale

full body experience strong legs

softening that lower ribcage maybe bend

a little deeper let's see one more deep

breath in and exhale take up space

warrior two great this time bending the

left elbow bringing it to the top of the

left thigh tracing a line with the right

fingertips all the way up the side body

behind the ear and reaching up and

overhead you might take that right palm

and use it to maybe smear some thin

she's gonna say like honey or something

across the rib cage to spiral the heart

up and then bring your fingertips back

again not collapsing left ear to left

shoulder but finding that extension

through the crown strong legs engaged in

the belly pull your right thumb back

lean back into the pose for one breath

then you can stay here to go a step

further you might release your finger

left fingertips down go a little deeper

and bending into that left hip and then

inhale open up through the right wing

take one more breath here

strong in the back leg and then exhale

send your left

excuse-me send your gaze down bring the

fingertips back to your mat and we

vinyasa you can send it back extended

Child's Pose here right away or vinyasa

stepping it back to plank or half plank

shifting your weight forward hugging the

elbows in

we either inhale lift up to Cobra or

updog Yogi's choice and if you're not

familiar with what I'm talking about

check us out in the foundations of yoga

series and we could just kind of break

down the poses one by one there and it's

super helpful and yummy for even

experienced Yogi's to just kind of go

back to basics back to that beginner's

mind okay I'm here in downward-facing

dog I'm pedaling it out I'm going to

slowly walk my feet towards the center

of my mat here and then I'm going to

heel toe heel toe the feet as wide as

the mat toes turn out just slightly

heels

are in and then gently I'm going to look

forward lengthen through the crown of

the head then soften the knees as I

slowly come into a deep yogic squat

strong legs here palms come together at

the heart if we can if I'm feeling a

little unstable here or perhaps my feet

aren't able to come down who cares no

problem keep the heels lifted keep the

fingertips on the ground and breathe

deep into these babies nice long

beautiful neck here if you are able to

come homes to the heart then use the

outer edges of your arms to press into

the inner legs I'm going to turn this

way so you can see me a little better

and then find resistance there hugging

the knees back into the arms so there's

a little bit of resistance there if

you're able to bring the palms here any

variation is good checking in with the

hips breathing deep great then no matter

what variation you're at heels lifted or

down bring your left palm to the center

line and inhale open up through your

right arm now you might start right stop

right here that's about as far as it'll

go maybe you can go all the way up

towards the sky but anywhere in between

is nice and also to find little movement

is quite nice as well keep pressing into

the outer edges of the feet slowly

release it back down right palm replaces

the left and we inhale open up through

the left wing oh yeah

breathe deep again it might just come

this far and that is a-ok might come a

little bit I find that when I get myself

permission to move and find what feels

good I often find space and length that

I didn't even know was there so might

look a little silly it might even feel

it might feel even sillier but give

yourself permission to move however

feels good pressing into the outer edges

the feet I inhale one more time and

exhale come back to Center

crow pose or bakasana plant the palms

gently come up on to your toes walk the

palms slightly forward inhale think up

and over I'm going to gently walk my

knees towards the armpit chest keep my

gaze looking forward and I might just

get this far guys

nice little balancing pose crap here we

have a whole video just on this pose

nice and long in the neck and I might

just Rock a little back and forth here

full body strengthener as I press up

might lift up onto the toes lift up off

the toes for one second here again gaze

straight forward if I want to go into

full Boston I might walk my knees all

the way up find that length as I lift

one toe than the other breathe deep here

pressing up and out of the palms inner

are just come together I find length

space between the ears and the shoulders

and then I release back down

great slowly transitioning onto the

sitting bones I send my legs out in

front inhale reach it all the way up and

shake out the legs and exhale forward

fold

now the knees can bend as generously as

you need to here just finding a little

length on the lower back relaxing the

head over then releasing rotate the

wrist a couple times if you need to and

then coming back on to flat back yay

mm-hmm soles of the feet flat on the

earth knees up towards the sky if you

need to say take a second here to kind

of just windshield wiper the legs that

always feels good again always sneak in

those little grace notes those little

pieces of movement that make you feel

good and then are going to make you

stick with your practice they're going

to encourage you great press into the

palms inhale lift the shins again

parallel to the ceiling tuck your

tailbone a little bit so that lower back

can become flush with the mat then once

again palms come together we interlace

keeping the index finger extended just

like we did at the beginning of our

class our video now notice I'm not

drawing my shoulders up towards the ears

but rather finding that resistance

drawing them down and away I'm going to

inhale straighten the right leg just as

I did before and exhale lift the head

the neck the shoulders and draw that

line once again over towards the left

side of the mat deep breath in here

and exhale switching through Center and

taking it to the other side inhale and

exhale and really rather than say inhale

exhale here I'd rather you just follow

your breath moving from side to side

when your fingertips go to the left you

extend through your right leg and when

your fingertips go to the right you

extends or your left leg how about that

moving with your breath keeping the

navel actively drawing down I keep

hitting my mic here I apologize now to

avoid any tension or tightness in the

neck keep lifting your chin and keep

length through the crown of the head

shoulders drawing away from the ears I'm

working my lower abdomen here breathing

deep keep it going

and now I'm going to come back to Center

before I release my head down I'm going

to bring my palms to the back of the

head and bicycle right knee to left

elbow straighten right leg and then

switch and switch and switch two more on

each side switch and switch switch that

exhales necessary for me and switch

okay great come back to Center release

it down

and again soup Tabata konasana this time

bring your hands to your belly Pet it

out great bring your left hand to your

heart right hand stays on the belly

elbows are relaxing down at your sides

close your eyes job well done take a

nice deep breath in and exhale out

you might stay here for a couple breaths

you might extend the legs out long

coming into more of a corpse pose or

shavasana arms at your side but whatever

you do to take at least a couple breaths

not longer to reconnect back to the

natural ebb and flow of your breath to

notice how you feel in your body and be

at peace