1
00:00:01,457 --> 00:00:02,878
- What's up guys and gals?

2
00:00:02,878 --> 00:00:05,967
Today on the channel we have Yoga Tone.

3
00:00:05,967 --> 00:00:07,835
It's like Reggaeton but Yoga Tone.

4
00:00:07,836 --> 00:00:10,092
This is a practice that's swift.

5
00:00:10,092 --> 00:00:11,636
This'll kick you in
the pants a little bit,

6
00:00:11,636 --> 00:00:14,296
but it's good to marry
the breath with the action

7
00:00:14,297 --> 00:00:16,120
and the action with the breath.

8
00:00:16,120 --> 00:00:17,401
This is a great thing if you're wanting

9
00:00:17,401 --> 00:00:19,047
to build tone in the muscle,

10
00:00:19,047 --> 00:00:20,570
tone the body, trim the body,

11
00:00:20,570 --> 00:00:23,720
but also build endurance.

12
00:00:23,720 --> 00:00:26,590
Gain strength and also
stability in the body.

13
00:00:26,591 --> 00:00:28,278
We want both those two things together.

14
00:00:28,278 --> 00:00:31,083
So hop into something comfy
and let's get started.

15
00:00:31,083 --> 00:00:35,879
(folksy guitar music)

16
00:00:41,811 --> 00:00:46,504
Okay, let's begin standing
at the top of the mat.

17
00:00:46,504 --> 00:00:49,044
Take a look down at your
feet when you arrive

18
00:00:49,044 --> 00:00:53,269
and spread awareness
throughout all four corners.

19
00:00:53,269 --> 00:00:54,997
Feet hip width apart or flush together.

20
00:00:54,997 --> 00:00:56,805
Yogi's choice.

21
00:00:56,805 --> 00:00:59,975
Just nice, strong footing.

22
00:00:59,975 --> 00:01:01,559
Tuck your chin into your chest.

23
00:01:01,559 --> 00:01:02,921
Roll up through the spine.

24
00:01:02,921 --> 00:01:05,419
Stand up nice and tall.

25
00:01:05,419 --> 00:01:08,466
Inhale, reach the arms all
the way up and overhead.

26
00:01:08,466 --> 00:01:10,762
Draw the navel in and up.

27
00:01:10,763 --> 00:01:13,892
Find that lift from the pelvic floor.

28
00:01:13,892 --> 00:01:15,619
Careful not to clench
in the shoulders here,

29
00:01:15,619 --> 00:01:17,041
so create lots of space.

30
00:01:17,041 --> 00:01:21,024
Maybe even consider holding a
big beach ball over your head.

31
00:01:21,024 --> 00:01:22,344
Inhale in.

32
00:01:22,344 --> 00:01:23,523
Stand up a little taller.

33
00:01:23,523 --> 00:01:25,758
Press into the feet.

34
00:01:25,758 --> 00:01:28,173
Exhale bend the knees, bend the elbows,

35
00:01:28,174 --> 00:01:32,508
and slowly take it down.

36
00:01:33,498 --> 00:01:35,664
Focus on sensation here.

37
00:01:35,664 --> 00:01:39,788
Bend the knees as generously as you need.

38
00:01:39,788 --> 00:01:44,054
Breathe.

39
00:01:44,054 --> 00:01:46,351
So by bending the knees
we offer nice length,

40
00:01:46,351 --> 00:01:49,539
stretch, love to the lower back body.

41
00:01:49,539 --> 00:01:51,511
Let the weight of the head go,

42
00:01:51,511 --> 00:01:55,899
the neck go.

43
00:01:55,900 --> 00:01:57,708
And on your next breath in, inhale,

44
00:01:57,708 --> 00:01:59,800
lift up to flat back position.

45
00:01:59,800 --> 00:02:02,747
Palms on the floor, on
the shins, or maybe even

46
00:02:02,747 --> 00:02:04,433
palms all the way on the thighs

47
00:02:04,433 --> 00:02:06,261
as you find length through the crown.

48
00:02:06,261 --> 00:02:09,106
Spinal awareness is key here as we

49
00:02:09,106 --> 00:02:12,460
build and tone muscle.

50
00:02:12,461 --> 00:02:15,590
Create balance and stability

51
00:02:15,590 --> 00:02:17,175
and endurance in the body.

52
00:02:17,175 --> 00:02:20,365
So pay attention to this line
from the crown to the tail.

53
00:02:20,365 --> 00:02:21,990
Take one more deep breath in.

54
00:02:21,990 --> 00:02:24,022
Move out of the way hood.

55
00:02:24,022 --> 00:02:27,704
And then exhale, forward fold.

56
00:02:28,695 --> 00:02:30,706
Inhale, press into the feet.

57
00:02:30,706 --> 00:02:31,762
Spread the fingertips,

58
00:02:31,763 --> 00:02:33,083
reach for the sky.

59
00:02:33,083 --> 00:02:35,806
Full body stretch here.

60
00:02:35,806 --> 00:02:38,325
And on an exhale back to mountain pose,

61
00:02:38,325 --> 00:02:40,519
hands at the heart.

62
00:02:40,520 --> 00:02:43,892
Good, big breath in.

63
00:02:43,892 --> 00:02:47,631
Big breath out.

64
00:02:47,631 --> 00:02:49,825
Big breath in to reach it up.

65
00:02:49,825 --> 00:02:53,501
Inhale, reach for the sky.

66
00:02:53,502 --> 00:02:58,502
Exhale, bend the knees, bend
the elbows, forward fold.

67
00:02:58,765 --> 00:03:01,589
Inhale, flat back position, your version.

68
00:03:01,589 --> 00:03:05,469
Find that awareness in the spine, so key.

69
00:03:05,469 --> 00:03:10,173
Then exhale to your forward fold.

70
00:03:10,173 --> 00:03:11,494
Inhale, reach for the sky.

71
00:03:11,494 --> 00:03:13,018
Spread the fingertips.

72
00:03:13,018 --> 00:03:14,764
Maintain this connection with your feet,

73
00:03:14,764 --> 00:03:16,858
this awareness through the soles.

74
00:03:16,858 --> 00:03:20,790
Then exhale lengthen
tailbone, hands to heart.

75
00:03:20,790 --> 00:03:21,888
Just that little sequence,

76
00:03:21,888 --> 00:03:23,553
I just bonked my nose,

77
00:03:23,553 --> 00:03:23,984
one more time.

78
00:03:23,984 --> 00:03:24,635
Here we go.

79
00:03:24,635 --> 00:03:28,483
Moving with the breath, inhale.

80
00:03:28,484 --> 00:03:32,697
Exhale to fold, bend.

81
00:03:34,215 --> 00:03:38,928
Inhale to lift up halfway.

82
00:03:38,928 --> 00:03:42,404
Exhale fold.

83
00:03:42,404 --> 00:03:47,042
Inhale, reach for the sky.

84
00:03:48,336 --> 00:03:50,064
Exhale, hands to heart.

85
00:03:50,064 --> 00:03:54,715
Close your eyes here
and observe the breath.

86
00:03:54,716 --> 00:03:58,036
Try to deepen your breath here.

87
00:03:59,555 --> 00:04:04,085
Draw your attention inward.

88
00:04:04,085 --> 00:04:06,116
So we're gonna work swiftly today,

89
00:04:06,116 --> 00:04:08,413
but I'd like for you to
maintain this awareness,

90
00:04:08,413 --> 00:04:10,221
this relationship with your breath

91
00:04:10,221 --> 00:04:11,937
and also this relationship,

92
00:04:11,937 --> 00:04:14,416
this awareness of how
you feel in each moment,

93
00:04:14,416 --> 00:04:16,630
the sensations of the body.

94
00:04:16,630 --> 00:04:18,500
Working to stay present.

95
00:04:18,500 --> 00:04:19,942
Moment to moment, right?

96
00:04:19,942 --> 00:04:23,681
No yoga robots.

97
00:04:23,681 --> 00:04:24,972
Okay, here we go.

98
00:04:24,973 --> 00:04:25,888
Bat the eyelashes open.

99
00:04:25,888 --> 00:04:29,007
Soft knees, inhale, reach for the sky.

100
00:04:29,007 --> 00:04:29,962
Let's rock and roll.

101
00:04:29,962 --> 00:04:33,721
Exhale, diving forward.

102
00:04:33,721 --> 00:04:37,113
Inhale to halfway lift.

103
00:04:37,113 --> 00:04:39,084
Exhale to fold.

104
00:04:39,084 --> 00:04:41,218
This time bend the knees, plant the palms.

105
00:04:41,218 --> 00:04:44,042
Step the right toes back
followed by the left.

106
00:04:44,042 --> 00:04:45,179
Nice strong plank here.

107
00:04:45,180 --> 00:04:47,861
Bend the knees, press
away from your yoga mat.

108
00:04:47,861 --> 00:04:49,853
Strong body.

109
00:04:49,853 --> 00:04:51,804
Strong breath.

110
00:04:51,804 --> 00:04:54,607
Create one nice long line
from the crown to the tail,

111
00:04:54,607 --> 00:04:56,172
and then walk the toes together.

112
00:04:56,172 --> 00:04:57,879
Zip up the legs.

113
00:04:57,879 --> 00:04:59,951
So now we're one solid
piece from the crown

114
00:04:59,951 --> 00:05:02,511
all the way to the heels.

115
00:05:02,511 --> 00:05:05,559
Inhale in, exhale downward dog.

116
00:05:05,559 --> 00:05:07,346
Hips up high, heart back.

117
00:05:07,346 --> 00:05:10,272
Stretching through the backs of the legs.

118
00:05:10,272 --> 00:05:13,381
Breathe.

119
00:05:13,381 --> 00:05:16,285
Tops of the shoulders rotate.

120
00:05:16,286 --> 00:05:18,562
Outward, external rotation.

121
00:05:18,562 --> 00:05:20,350
Inner thighs rotate inward.

122
00:05:20,350 --> 00:05:23,113
You can turn the two big
toes in to test that.

123
00:05:23,113 --> 00:05:24,047
Melt your heart back.

124
00:05:24,047 --> 00:05:26,668
Take one more breath in here.

125
00:05:26,668 --> 00:05:29,674
Then exhale, find stillness.

126
00:05:29,674 --> 00:05:34,409
(heavy breathing)

127
00:05:34,409 --> 00:05:35,304
Great.

128
00:05:35,304 --> 00:05:38,147
We'll step the right foot
up behind the right hand.

129
00:05:38,148 --> 00:05:40,607
Left foot behind the left hand.

130
00:05:40,607 --> 00:05:42,861
Forward fold.

131
00:05:42,861 --> 00:05:45,727
Inhale to halfway lift.

132
00:05:45,727 --> 00:05:48,123
Exhale to fold.

133
00:05:48,124 --> 00:05:49,770
Inhale to reach for the sky.

134
00:05:49,770 --> 00:05:52,716
Press into your feet.

135
00:05:52,716 --> 00:05:55,194
Exhale, hands to heart.

136
00:05:55,194 --> 00:05:58,242
Inhale, reach it up.

137
00:05:58,242 --> 00:06:00,679
Exhale, bend the knees, bend the elbows.

138
00:06:00,679 --> 00:06:02,934
Take it down.

139
00:06:02,935 --> 00:06:04,349
Inhale, halfway lift.

140
00:06:04,349 --> 00:06:06,706
Find that wave in the spine.

141
00:06:06,706 --> 00:06:09,144
Exhale back.

142
00:06:09,144 --> 00:06:10,526
Bend the knees, plant the palms.

143
00:06:10,526 --> 00:06:13,862
Step or this time hop
it back to your plank.

144
00:06:13,862 --> 00:06:16,422
Nice strong breath here, strong body.

145
00:06:16,422 --> 00:06:18,352
Draw the navel up and in.

146
00:06:18,352 --> 00:06:20,181
Hug the lower ribs in.

147
00:06:20,181 --> 00:06:21,378
Then send your gaze forward.

148
00:06:21,379 --> 00:06:24,082
Rock onto the toes, hug the
elbows into the side body

149
00:06:24,082 --> 00:06:26,784
and slowly lower down to your belly.

150
00:06:26,784 --> 00:06:29,425
Inhale, cobra.

151
00:06:29,425 --> 00:06:33,292
Exhale, downward dog.

152
00:06:34,220 --> 00:06:35,915
Find your breath.

153
00:06:35,915 --> 00:06:40,737
(heavy breathing)

154
00:06:42,518 --> 00:06:43,626
Great, drop the left heel.

155
00:06:43,627 --> 00:06:46,207
Inhale, lift the right leg up high.

156
00:06:46,207 --> 00:06:49,641
Exhale, squeeze nose to knee.

157
00:06:49,641 --> 00:06:52,343
Inhale, right leg up high.

158
00:06:52,343 --> 00:06:55,167
Exhale, nose to knee.

159
00:06:55,167 --> 00:06:55,921
Find your breath.

160
00:06:55,922 --> 00:06:58,765
Inhale, three-legged dog.

161
00:06:58,765 --> 00:07:01,550
Exhale, nose to knee.

162
00:07:01,550 --> 00:07:04,943
This time step it up into your lunge.

163
00:07:04,943 --> 00:07:06,264
Hug the inner thighs to the mid-line.

164
00:07:06,264 --> 00:07:08,844
Feel free to lower the back knee here.

165
00:07:08,844 --> 00:07:11,159
And when you're ready, power
through that front leg.

166
00:07:11,160 --> 00:07:13,557
Inhale, reach the arms
all the way up high.

167
00:07:13,557 --> 00:07:16,869
Lunge.

168
00:07:16,869 --> 00:07:17,885
Gather your bearings here.

169
00:07:17,885 --> 00:07:21,461
Squeeze into the mid-line.

170
00:07:21,461 --> 00:07:25,423
So back knee can be lowered if you need.

171
00:07:25,423 --> 00:07:26,662
Create space.

172
00:07:26,662 --> 00:07:27,678
Bring the palms overhead,

173
00:07:27,678 --> 00:07:31,234
so careful not to be
pinching in the shoulders.

174
00:07:31,234 --> 00:07:33,366
Pull the right hip crease back.

175
00:07:33,367 --> 00:07:35,196
Hug the lower ribs in just a bit.

176
00:07:35,196 --> 00:07:37,390
Engage your core.

177
00:07:37,390 --> 00:07:39,381
Inhale in.

178
00:07:39,381 --> 00:07:43,140
Next exhale, open out, Warrior II.

179
00:07:43,140 --> 00:07:44,846
Draw the navel in and up.

180
00:07:44,846 --> 00:07:47,558
Lifting up from the
pelvic floor, Mula Bandha.

181
00:07:47,558 --> 00:07:52,012
We connect through the center channel.

182
00:07:52,992 --> 00:07:54,590
Then bend your front knee.

183
00:07:54,590 --> 00:07:56,988
Press into the outer
edge of your back foot.

184
00:07:56,988 --> 00:07:58,146
Strong pose here.

185
00:07:58,146 --> 00:07:59,914
Inhale in.

186
00:07:59,914 --> 00:08:02,474
Exhale, straighten the front leg.

187
00:08:02,474 --> 00:08:05,623
Inhale in, lift it up through the crown.

188
00:08:05,623 --> 00:08:07,431
Exhale, send the hips back.

189
00:08:07,431 --> 00:08:09,015
Reach the right fingertips forward.

190
00:08:09,016 --> 00:08:10,255
Reach, reach, reach, reach.

191
00:08:10,255 --> 00:08:11,637
And then eventually, nice and slow,

192
00:08:11,637 --> 00:08:14,522
do not rush this, we're gonna tilt down.

193
00:08:14,522 --> 00:08:17,204
Trikonasana.

194
00:08:17,204 --> 00:08:20,048
We're trying to engage
the abdominal wall here,

195
00:08:20,048 --> 00:08:22,466
so careful not to collapse all your weight

196
00:08:22,466 --> 00:08:26,733
of the bottom arm into your
leg or into the floor or block.

197
00:08:26,733 --> 00:08:28,256
Engage, right?

198
00:08:28,256 --> 00:08:29,881
Navel draws in.

199
00:08:29,882 --> 00:08:31,527
We open up through the chest.

200
00:08:31,527 --> 00:08:34,174
Find length in the crown.

201
00:08:38,520 --> 00:08:40,024
Again, see if you can challenge yourself

202
00:08:40,024 --> 00:08:42,501
by connecting from this line in the spine

203
00:08:42,501 --> 00:08:44,554
crown to tail and the abdominal wall,

204
00:08:44,554 --> 00:08:46,098
by not collapsing your weight

205
00:08:46,099 --> 00:08:47,805
of the bottom arm into something,

206
00:08:47,805 --> 00:08:51,055
even if it's just for a
moment or two to check.

207
00:08:52,040 --> 00:08:56,051
Then we'll find your breath.

208
00:08:58,029 --> 00:08:59,127
Beautiful.

209
00:08:59,127 --> 00:09:01,341
Then top arm comes down.

210
00:09:01,341 --> 00:09:04,588
We frame the right foot
with the fingertips.

211
00:09:04,588 --> 00:09:06,823
We pivot on the back foot,

212
00:09:06,823 --> 00:09:09,281
and we inhale, look forward.

213
00:09:09,281 --> 00:09:12,545
Exhale, bow the head.

214
00:09:12,546 --> 00:09:17,381
(heavy breathing)

215
00:09:17,381 --> 00:09:20,103
Adjust your stance so that
you can really anchor,

216
00:09:20,104 --> 00:09:21,587
pull the right hip crease back,

217
00:09:21,587 --> 00:09:25,955
and anchor through all four
corners of the right foot.

218
00:09:25,955 --> 00:09:29,633
One more breath here, you got it.

219
00:09:29,633 --> 00:09:30,567
Beautiful.

220
00:09:30,567 --> 00:09:31,705
Then bend the front knee.

221
00:09:31,705 --> 00:09:33,838
Come all the way back to that high lunge.

222
00:09:33,838 --> 00:09:34,732
Woooah.

223
00:09:34,732 --> 00:09:35,685
Awesome work.

224
00:09:35,686 --> 00:09:37,191
Big breath in.

225
00:09:37,191 --> 00:09:38,085
Big breath out.

226
00:09:38,085 --> 00:09:41,153
Warrior II.

227
00:09:41,153 --> 00:09:43,448
Great and we're gonna
turn the right toes in,

228
00:09:43,448 --> 00:09:46,232
left toes out and do the
same thing on the other side.

229
00:09:46,232 --> 00:09:47,471
Starting with that high lunge.

230
00:09:47,471 --> 00:09:48,995
Lengthen the tailbone down.

231
00:09:48,995 --> 00:09:51,947
Bend the front knee.

232
00:09:56,269 --> 00:10:00,745
When you're ready, reach
the arms up and overhead.

233
00:10:01,592 --> 00:10:03,217
Stay present with the sensations.

234
00:10:03,217 --> 00:10:04,802
Try to get out of your thinking mind.

235
00:10:04,802 --> 00:10:06,610
Just stay present with the breath,

236
00:10:06,610 --> 00:10:10,680
present with the sensations of the body.

237
00:10:12,828 --> 00:10:15,021
Try to get front knee over front ankle.

238
00:10:15,022 --> 00:10:17,602
Hug the inner thighs at the mid-line.

239
00:10:17,602 --> 00:10:19,939
Lower ribs come in, nice
and tall through the crown.

240
00:10:19,939 --> 00:10:21,969
One more big breath here.

241
00:10:21,970 --> 00:10:24,327
Then exhale, Warrior II.

242
00:10:24,327 --> 00:10:25,688
Nice wide stance here.

243
00:10:25,688 --> 00:10:28,593
Connect, meet your edge.

244
00:10:28,594 --> 00:10:33,375
(heavy breathing)

245
00:10:35,908 --> 00:10:39,277
So in time we're working to get this left

246
00:10:39,277 --> 00:10:43,259
thigh perpendicular to the earth.

247
00:10:43,259 --> 00:10:45,454
In time, right?

248
00:10:45,454 --> 00:10:46,936
Big breath in.

249
00:10:46,937 --> 00:10:49,558
Big breath out as you
straighten the front leg.

250
00:10:49,558 --> 00:10:50,553
Then send the hips back,

251
00:10:50,553 --> 00:10:53,093
and nice and slow, we reach.

252
00:10:53,093 --> 00:10:54,392
Hips back, we tilt.

253
00:10:54,393 --> 00:10:56,750
Heart towards the front.

254
00:10:56,750 --> 00:11:01,403
And then we find our
Trikonasana on the other side.

255
00:11:01,403 --> 00:11:05,446
Triangle pose, great for toning muscle,

256
00:11:05,446 --> 00:11:07,104
creating balance and
stability in the body.

257
00:11:07,104 --> 00:11:09,867
You need to breathe here.

258
00:11:09,867 --> 00:11:12,711
(heavy breathing)

259
00:11:12,711 --> 00:11:13,829
Do the work.

260
00:11:13,829 --> 00:11:14,520
Connect your core.

261
00:11:14,520 --> 00:11:17,905
Careful not to collapse
into your bottom hand.

262
00:11:17,905 --> 00:11:19,408
This is hard work.

263
00:11:19,408 --> 00:11:20,627
Way to stick with it.

264
00:11:20,627 --> 00:11:24,127
Stay mindful.

265
00:11:26,377 --> 00:11:28,916
One more breath, you got it.

266
00:11:28,917 --> 00:11:31,294
Top arm comes down.

267
00:11:31,294 --> 00:11:35,215
Fingertips to the mat,
we frame the left foot.

268
00:11:35,215 --> 00:11:38,791
Slowly pivot on the back foot.

269
00:11:38,791 --> 00:11:41,534
Inhale, find extension.

270
00:11:41,534 --> 00:11:43,566
Exhale, bow the head.

271
00:11:43,566 --> 00:11:44,765
Adjust your stance if you need to

272
00:11:44,765 --> 00:11:47,914
so that you can pull that
left hip crease back.

273
00:11:47,914 --> 00:11:51,841
(heavy breathing)

274
00:12:05,529 --> 00:12:06,159
Beautiful.

275
00:12:06,159 --> 00:12:08,841
Then slowly bend through that front knee.

276
00:12:08,841 --> 00:12:11,054
Charge the inner thighs,
engage the inner thighs.

277
00:12:11,054 --> 00:12:12,660
We come back to that high lunge.

278
00:12:12,660 --> 00:12:13,880
Big breath in.

279
00:12:13,880 --> 00:12:15,505
Full body experience.

280
00:12:15,505 --> 00:12:18,309
Meet your full potential here, you got it.

281
00:12:18,309 --> 00:12:21,502
On an exhale, Warrior II.

282
00:12:21,502 --> 00:12:22,617
Nice work everyone.

283
00:12:22,618 --> 00:12:24,143
Turn the left toes in,

284
00:12:24,143 --> 00:12:25,667
right toes out.

285
00:12:25,667 --> 00:12:26,906
We come back to our lunge.

286
00:12:26,906 --> 00:12:28,449
Inhale, high lunge.

287
00:12:28,450 --> 00:12:30,645
Facing the front of the mat again.

288
00:12:30,645 --> 00:12:33,245
Exhale to release.

289
00:12:33,245 --> 00:12:35,460
Great, step the right toes back.

290
00:12:35,460 --> 00:12:37,329
Shift your gaze forward.

291
00:12:37,329 --> 00:12:39,665
Slowly lower down belly to cobra

292
00:12:39,666 --> 00:12:41,697
or Chaturanga to upward facing dog.

293
00:12:41,697 --> 00:12:43,566
Nice and slow.

294
00:12:43,566 --> 00:12:46,838
Then on an exhale, downward dog.

295
00:12:46,838 --> 00:12:48,158
Drop the right heel.

296
00:12:48,158 --> 00:12:49,702
Inhale, lift the left leg up high.

297
00:12:49,702 --> 00:12:53,827
Nose to knee on the exhale, here we go.

298
00:12:53,827 --> 00:12:56,367
Inhale, reach.

299
00:12:56,367 --> 00:12:58,194
Exhale, draw the navel in.

300
00:12:58,194 --> 00:13:00,158
Nose to knee.

301
00:13:00,158 --> 00:13:01,397
Inhale, reach.

302
00:13:01,397 --> 00:13:02,819
Last one.

303
00:13:02,819 --> 00:13:05,786
Exhale, nose to knee.

304
00:13:05,786 --> 00:13:07,736
Awesome, step your left foot up.

305
00:13:07,736 --> 00:13:09,687
Inhale, low lunge.

306
00:13:09,687 --> 00:13:11,982
Then nice and easy soften the back knee,

307
00:13:11,982 --> 00:13:14,807
and step the back foot
up to meet the front.

308
00:13:14,807 --> 00:13:16,696
Feet come together here save for a

309
00:13:16,696 --> 00:13:18,646
little space between the heels.

310
00:13:18,646 --> 00:13:20,373
Inhale, halfway lift.

311
00:13:20,374 --> 00:13:22,040
Long, beautiful neck.

312
00:13:22,040 --> 00:13:23,746
Exhale, fold.

313
00:13:23,746 --> 00:13:25,684
This time bend the knees generously,

314
00:13:25,684 --> 00:13:28,182
belly comes to the tops of the thighs.

315
00:13:28,182 --> 00:13:29,910
Get down nice and low.

316
00:13:29,910 --> 00:13:32,488
Create a little heat.

317
00:13:32,489 --> 00:13:36,614
Lift the toes, hug the inner
thighs towards the mid-line.

318
00:13:36,614 --> 00:13:37,954
Come into your power here.

319
00:13:37,954 --> 00:13:40,108
Utkatasana, we reach
the fingertips forward

320
00:13:40,108 --> 00:13:41,997
as we send the hips back.

321
00:13:41,997 --> 00:13:43,237
Just do your best.

322
00:13:43,237 --> 00:13:45,858
Lengthen tailbone down,
draw the navel in and up.

323
00:13:45,858 --> 00:13:50,145
And then open the chest
here, breathe deep.

324
00:13:50,145 --> 00:13:51,323
Tuck the chin into the chest,

325
00:13:51,323 --> 00:13:52,644
lengthen through the back of the neck.

326
00:13:52,644 --> 00:13:53,233
You got this.

327
00:13:53,233 --> 00:13:54,635
Inhale in.

328
00:13:54,635 --> 00:13:56,117
Exhale, palms come together.

329
00:13:56,118 --> 00:13:58,455
Think up and over as
you twist to the left.

330
00:13:58,455 --> 00:14:00,446
Take 'em to the left.

331
00:14:00,446 --> 00:14:02,823
Find extension here, inhale.

332
00:14:02,823 --> 00:14:05,566
Sink a little lower.

333
00:14:05,566 --> 00:14:07,435
Slowly release.

334
00:14:07,435 --> 00:14:08,512
Fingertips spread.

335
00:14:08,512 --> 00:14:10,075
We open the chest, open the heart.

336
00:14:10,076 --> 00:14:11,620
And then same thing to the other side.

337
00:14:11,620 --> 00:14:14,363
Think up and over.

338
00:14:14,363 --> 00:14:15,968
Find length, breathe.

339
00:14:15,968 --> 00:14:16,923
Sink a little lower.

340
00:14:16,923 --> 00:14:20,078
One more breath.

341
00:14:21,007 --> 00:14:22,429
Then back to your chair pose.

342
00:14:22,429 --> 00:14:25,497
Last breath, here you
go, sink a little lower.

343
00:14:25,497 --> 00:14:30,098
And then exhale, release, forward fold.

344
00:14:30,099 --> 00:14:30,892
Beautiful.

345
00:14:30,892 --> 00:14:33,859
Big breath in, let it all go.

346
00:14:33,859 --> 00:14:37,339
Big breath out.

347
00:14:39,507 --> 00:14:42,290
Soften in the knees, spread the fingertips

348
00:14:42,290 --> 00:14:44,300
and inhale, reach for the sky.

349
00:14:44,301 --> 00:14:49,301
Big full body stretch here,
maybe slight backbend.

350
00:14:49,604 --> 00:14:53,732
And exhale, hands to heart.

351
00:14:53,732 --> 00:14:54,607
Nice work.

352
00:14:54,607 --> 00:14:58,000
Loop the shoulders, observe your breath.

353
00:14:58,000 --> 00:15:01,338
Take a little sip of
water here if you need.

354
00:15:05,395 --> 00:15:06,716
Now we're gonna take it to the ground.

355
00:15:06,716 --> 00:15:10,495
So soft knees, inhale, reach for the sky.

356
00:15:10,495 --> 00:15:12,018
Exhale, forward fold.

357
00:15:12,018 --> 00:15:15,106
Bend the knees, bend the elbows.

358
00:15:15,106 --> 00:15:16,631
Stay connected to your core here.

359
00:15:16,631 --> 00:15:19,496
Inhale, halfway lift.

360
00:15:19,496 --> 00:15:22,076
Exhale, fold.

361
00:15:22,076 --> 00:15:24,046
Bend the knees, plant the palms,

362
00:15:24,046 --> 00:15:26,627
step or hop it back to plank.

363
00:15:26,627 --> 00:15:28,555
Slowly lower down, belly to cobra

364
00:15:28,556 --> 00:15:30,061
or Chaturanga to up dog.

365
00:15:30,061 --> 00:15:31,644
As slow as you can go today guys.

366
00:15:31,644 --> 00:15:33,697
Nice and slow.

367
00:15:33,697 --> 00:15:37,827
(heavy breathing)

368
00:15:41,885 --> 00:15:44,120
Back to your down dog.

369
00:15:44,120 --> 00:15:45,197
Great work everyone.

370
00:15:45,197 --> 00:15:47,004
Inhale in.

371
00:15:47,004 --> 00:15:51,190
Exhale, melt your heart back.

372
00:15:51,190 --> 00:15:54,383
(heavy breathing)

373
00:15:54,383 --> 00:15:58,162
Take one last deep breath in.

374
00:15:58,162 --> 00:15:59,990
Then nice and slow, lift the heels.

375
00:15:59,990 --> 00:16:01,270
Come up onto the tippy toes.

376
00:16:01,270 --> 00:16:04,460
Send the hips up high as you can go.

377
00:16:04,460 --> 00:16:06,383
Then slowly, slow as you can go,

378
00:16:06,383 --> 00:16:07,988
slowly lower the knees.

379
00:16:07,988 --> 00:16:10,466
Keep your core, your center engaged.

380
00:16:10,466 --> 00:16:14,084
As you slowly lower back to

381
00:16:14,084 --> 00:16:16,643
tabletop position.

382
00:16:16,644 --> 00:16:18,289
Actually, this is our first
time in tabletop today,

383
00:16:18,289 --> 00:16:23,289
so as you slowly lower to tabletop.

384
00:16:23,523 --> 00:16:25,311
Find strength here.

385
00:16:25,311 --> 00:16:26,551
Don't collapse.

386
00:16:26,551 --> 00:16:28,400
Press away from your yoga mat.

387
00:16:28,400 --> 00:16:32,048
Catch your breath.

388
00:16:32,048 --> 00:16:33,532
Then press into the feet.

389
00:16:33,532 --> 00:16:35,115
Press into all 10 knuckles.

390
00:16:35,115 --> 00:16:35,882
Inhale in.

391
00:16:35,882 --> 00:16:39,579
And on an exhale lift the
knees, hovering table.

392
00:16:39,579 --> 00:16:41,794
Draw the shoulders away from the ears.

393
00:16:41,794 --> 00:16:43,480
Consider the crown of your head shooting

394
00:16:43,480 --> 00:16:46,358
towards the front of the
room here, of your room,

395
00:16:46,358 --> 00:16:48,795
and your tail reaching back.

396
00:16:48,795 --> 00:16:50,055
Big breaths here.

397
00:16:50,055 --> 00:16:52,127
Welcome that fierce breath.

398
00:16:52,128 --> 00:16:54,952
One more, inhale in.

399
00:16:54,952 --> 00:16:56,680
And exhale release everything.

400
00:16:56,680 --> 00:16:58,568
Send it back child's pose

401
00:16:58,568 --> 00:17:00,032
Awesome work.

402
00:17:00,032 --> 00:17:02,043
Take a rest.

403
00:17:02,043 --> 00:17:07,036
(heavy breathing)

404
00:17:07,036 --> 00:17:09,535
Then when you're ready,
press into the palms.

405
00:17:09,535 --> 00:17:12,219
Come back up to all fours.

406
00:17:12,219 --> 00:17:13,906
Walk the knees to the center of your mat

407
00:17:13,906 --> 00:17:16,498
and swing the legs to one side.

408
00:17:16,498 --> 00:17:18,652
We're gonna come to seated here.

409
00:17:18,652 --> 00:17:20,663
Extend the legs out long.

410
00:17:20,663 --> 00:17:23,006
Sit up nice and tall.

411
00:17:25,297 --> 00:17:27,632
Bring the fingertips or the palms

412
00:17:27,632 --> 00:17:29,828
to your side here, just in
line with the hip points.

413
00:17:29,828 --> 00:17:31,391
We're gonna flex the feet super strong,

414
00:17:31,391 --> 00:17:33,829
firm down through the tops of the thighs.

415
00:17:33,829 --> 00:17:36,531
Lift up through the heart, Dandasana.

416
00:17:36,531 --> 00:17:39,620
See if you can engage the belly here.

417
00:17:39,621 --> 00:17:41,245
Draw the shoulder blades together.

418
00:17:41,245 --> 00:17:42,728
Elbows are reaching back as if they

419
00:17:42,729 --> 00:17:45,391
are trying to kiss each other.

420
00:17:45,391 --> 00:17:47,199
Strong, active pose here.

421
00:17:47,199 --> 00:17:48,479
You might even feel a little shake,

422
00:17:48,479 --> 00:17:50,328
a little Prana moving throughout the body.

423
00:17:50,328 --> 00:17:52,074
We're almost done; you
guys are doing awesome.

424
00:17:52,074 --> 00:17:53,131
Way to stick with it.

425
00:17:53,131 --> 00:17:54,919
Inhale in.

426
00:17:54,919 --> 00:17:56,890
Exhale, release.

427
00:17:56,890 --> 00:17:57,519
Great.

428
00:17:57,519 --> 00:17:58,902
We're gonna bend the knees here.

429
00:17:58,902 --> 00:18:01,319
Bring the hands around to
the backs of the thighs.

430
00:18:01,319 --> 00:18:02,355
Loop the shoulders.

431
00:18:02,355 --> 00:18:04,611
Find that same lift, that same activation

432
00:18:04,611 --> 00:18:08,115
that you just had in
staff pose in Dandasana.

433
00:18:08,115 --> 00:18:10,050
Bring that to your boat variation.

434
00:18:10,050 --> 00:18:10,726
Don't panic.

435
00:18:10,727 --> 00:18:11,427
Here we go.

436
00:18:11,427 --> 00:18:12,606
Inhale, loop the shoulders.

437
00:18:12,606 --> 00:18:15,557
Find the activation.

438
00:18:17,075 --> 00:18:18,436
Lengthen through the crown.

439
00:18:18,436 --> 00:18:20,224
Open the chest, keep the chest open.

440
00:18:20,224 --> 00:18:24,063
Shoulder blades drawing together.

441
00:18:24,064 --> 00:18:26,360
Keep that action firm and strong

442
00:18:26,360 --> 00:18:29,408
as you slowly lean back
and lift the heels up.

443
00:18:29,408 --> 00:18:32,543
Maybe stay here, holding
on with the hands.

444
00:18:32,544 --> 00:18:37,441
Working to build strength,
nice and slow, consciously.

445
00:18:37,441 --> 00:18:40,163
Send the fingertips out, open the palms.

446
00:18:40,163 --> 00:18:41,727
Keep the chest open everyone.

447
00:18:41,727 --> 00:18:44,104
Breathe deep.

448
00:18:44,104 --> 00:18:46,237
Inhale in.

449
00:18:46,237 --> 00:18:48,005
Exhale, straighten the right leg.

450
00:18:48,005 --> 00:18:51,186
Take the palms together in
Namaste over towards the left.

451
00:18:51,186 --> 00:18:53,502
We also like to hold
Simba over the cliff here.

452
00:18:53,502 --> 00:18:56,042
Just keeps the imagery nice I think.

453
00:18:56,042 --> 00:18:57,668
Inhale, bring Simba up through center

454
00:18:57,668 --> 00:18:59,820
or Namaste palms up through center.

455
00:18:59,820 --> 00:19:01,080
Regain your strength.

456
00:19:01,080 --> 00:19:02,035
Inhale, lift your heart.

457
00:19:02,036 --> 00:19:03,437
Exhale, twist to the right.

458
00:19:03,437 --> 00:19:05,773
Extend the left leg.

459
00:19:05,773 --> 00:19:07,939
Inhale to center, lift.

460
00:19:07,940 --> 00:19:10,742
Exhale, twist.

461
00:19:10,742 --> 00:19:12,815
Inhale, lift.

462
00:19:12,815 --> 00:19:15,314
Exhale, twist.

463
00:19:15,314 --> 00:19:17,386
Inhale, lift.

464
00:19:17,386 --> 00:19:19,723
Exhale, twist.

465
00:19:19,723 --> 00:19:21,856
Inhale, hands to heart.

466
00:19:21,856 --> 00:19:23,706
Exhale, twist.

467
00:19:23,706 --> 00:19:26,367
Inhale, Simba's up over the cliff.

468
00:19:26,367 --> 00:19:28,521
Exhale, lay him down.

469
00:19:28,521 --> 00:19:30,715
Inhale to center.

470
00:19:30,715 --> 00:19:31,611
Exhale and down.

471
00:19:31,612 --> 00:19:32,769
Let's do one more on each side.

472
00:19:32,769 --> 00:19:34,740
You got this.

473
00:19:34,740 --> 00:19:38,444
(heavy breathing)

474
00:19:39,819 --> 00:19:42,482
Then inhale, reach everything out and up.

475
00:19:42,482 --> 00:19:43,721
Navasana,

476
00:19:43,721 --> 00:19:44,627
and then release.

477
00:19:44,627 --> 00:19:46,926
Cross leg position, loop the shoulders.

478
00:19:46,926 --> 00:19:49,059
Sit up nice and tall,
meditation pose here.

479
00:19:49,059 --> 00:19:52,249
Close your eyes.

480
00:19:52,249 --> 00:19:54,138
And say to yourself the mantra,

481
00:19:54,138 --> 00:19:56,678
I am strong.

482
00:19:56,679 --> 00:20:01,229
(heavy breathing)

483
00:20:01,229 --> 00:20:04,689
The mantra I am strong.

484
00:20:07,020 --> 00:20:12,020
If that doesn't resonate,
maybe pick another mantra.

485
00:20:12,221 --> 00:20:14,396
Or maybe just consider that
strong doesn't just mean

486
00:20:14,396 --> 00:20:17,482
(air blast) muscles.

487
00:20:17,482 --> 00:20:19,432
Maybe it means something else.

488
00:20:19,432 --> 00:20:23,102
Strength somewhere else.

489
00:20:23,102 --> 00:20:26,543
One more breath here.

490
00:20:27,876 --> 00:20:29,420
And then re-release everything.

491
00:20:29,420 --> 00:20:31,574
Come on to your back.

492
00:20:31,574 --> 00:20:34,283
Great work.

493
00:20:37,080 --> 00:20:40,311
Come to a place where you can relax here.

494
00:20:40,311 --> 00:20:42,199
Arms at your side.

495
00:20:42,200 --> 00:20:44,252
If you want to finish
with a happy baby pose

496
00:20:44,252 --> 00:20:46,162
or a reclined twist that might be nice

497
00:20:46,162 --> 00:20:49,189
after today's practice.

498
00:20:49,189 --> 00:20:52,312
Take a second to balance
out the swiftness,

499
00:20:53,363 --> 00:20:56,146
and the action, the
activeness of today's practice

500
00:20:56,146 --> 00:20:59,559
with a Shavasana.

501
00:20:59,559 --> 00:21:01,916
We cool it down.

502
00:21:01,916 --> 00:21:05,858
We bring peace of mind to the body.

503
00:21:05,858 --> 00:21:09,195
Peace to the heart.

504
00:21:12,055 --> 00:21:16,707
This is what peace of
mind looks like to me.

505
00:21:16,707 --> 00:21:21,204
Take a second to
counterbalance the activity.

506
00:21:22,977 --> 00:21:24,379
Don't skip on this.

507
00:21:24,379 --> 00:21:26,389
Give yourself a couple breaths here.

508
00:21:26,390 --> 00:21:29,255
Return to this practice
if you're wanting to

509
00:21:29,255 --> 00:21:32,629
develop muscle tone,

510
00:21:32,629 --> 00:21:34,563
or come to it whenever you just need

511
00:21:34,564 --> 00:21:37,678
a little pep in your step.

512
00:21:38,851 --> 00:21:41,492
If you're still here
listening, practicing,

513
00:21:41,492 --> 00:21:43,158
I bow to you,

514
00:21:43,158 --> 00:21:45,554
tip my hat to you.

515
00:21:45,555 --> 00:21:47,587
Way to stick with it.

516
00:21:47,587 --> 00:21:49,802
And thank you for sharing your time,

517
00:21:49,802 --> 00:21:52,726
your energy with me.

518
00:21:52,727 --> 00:21:55,938
(heavy breathing)

519
00:21:55,938 --> 00:21:57,136
Go ahead and take the deepest breath

520
00:21:57,136 --> 00:22:01,119
you've taken in all day.

521
00:22:01,119 --> 00:22:03,678
And then on an exhale, relax
the weight of the body.

522
00:22:03,679 --> 00:22:07,432
Everything completely and fully

523
00:22:07,432 --> 00:22:09,952
into your mat.

524
00:22:09,952 --> 00:22:14,952
(folksy guitar music)

525
00:22:15,152 --> 00:22:16,859
Namaste.

526
00:22:16,859 --> 00:22:21,842
(folksy guitar music)