1 00:00:00,240 --> 00:00:01,740 what's up everyone welcome to yoga with 2 00:00:01,740 --> 00:00:03,810 Adriene I'm Adriene today we have a nice 3 00:00:03,810 --> 00:00:05,549 full practice for you this is part of 4 00:00:05,549 --> 00:00:07,290 our Yoga for weight loss series 5 00:00:07,290 --> 00:00:09,240 definitely going to work the core open 6 00:00:09,240 --> 00:00:10,620 up the hips find what feels good in the 7 00:00:10,620 --> 00:00:12,110 neck and shoulders strengthen the legs 8 00:00:12,110 --> 00:00:15,120 you name it we got it on the mat today 9 00:00:15,120 --> 00:00:18,500 so let's get started 10 00:00:27,170 --> 00:00:29,180 all right my friends so today we're 11 00:00:29,180 --> 00:00:33,099 going to begin lying flat on our backs 12 00:00:35,470 --> 00:00:39,320 take a second to get situated get 13 00:00:39,320 --> 00:00:46,520 settled in and then with a great deep 14 00:00:46,520 --> 00:00:47,930 breath in we're going to reach the 15 00:00:47,930 --> 00:00:49,610 fingertips up and overhead so nothing 16 00:00:49,610 --> 00:00:52,430 fancy here just full body stretch as you 17 00:00:52,430 --> 00:00:55,340 take a deep breath in and the long 18 00:00:55,340 --> 00:00:57,440 breath out pointing and flexing the feet 19 00:00:57,440 --> 00:01:00,110 maybe spreading the toes spreading the 20 00:01:00,110 --> 00:01:03,050 fingertips rotating the ankles the 21 00:01:03,050 --> 00:01:07,280 wrists notice or remember a little 22 00:01:07,280 --> 00:01:09,110 reminder that it's all connected so as 23 00:01:09,110 --> 00:01:11,000 you flex the feet you find this sit bone 24 00:01:11,000 --> 00:01:13,820 to heel connection as you point the toes 25 00:01:13,820 --> 00:01:16,310 you might notice what happens to the 26 00:01:16,310 --> 00:01:22,310 tops of the legs the hip creases then 27 00:01:22,310 --> 00:01:25,640 we'll float the fingertips down and hug 28 00:01:25,640 --> 00:01:28,430 the knees into the chest scoop the 29 00:01:28,430 --> 00:01:30,229 tailbone up and wrap your arms around 30 00:01:30,229 --> 00:01:31,850 the shins and you know what to do here 31 00:01:31,850 --> 00:01:33,830 just take a couple breaths to find what 32 00:01:33,830 --> 00:01:36,130 feels good rocking gently side to side 33 00:01:36,130 --> 00:01:38,810 you might peel the nose up towards the 34 00:01:38,810 --> 00:01:41,659 knees keep your shoulders relaxed you 35 00:01:41,659 --> 00:01:44,360 might point the toes you might flex the 36 00:01:44,360 --> 00:01:46,310 feet so just nice consciousness 37 00:01:46,310 --> 00:01:52,610 throughout the entire body and we 38 00:01:52,610 --> 00:01:55,670 continue to deepen the breath I just 39 00:01:55,670 --> 00:01:59,570 notice how you feel today if you feel a 40 00:01:59,570 --> 00:02:01,430 little tired or a little weary or you're 41 00:02:01,430 --> 00:02:03,049 maybe not sure if you have it in you to 42 00:02:03,049 --> 00:02:05,510 do this video just stay focused on your 43 00:02:05,510 --> 00:02:07,490 breath let's take one moment at a time 44 00:02:07,490 --> 00:02:09,530 we'll let this thing's unravel 45 00:02:09,530 --> 00:02:12,310 let one thing lead to the next year 46 00:02:12,310 --> 00:02:14,660 opening our minds and our hearts to a 47 00:02:14,660 --> 00:02:17,290 new experience here 48 00:02:17,290 --> 00:02:19,400 we'll keep their right knee hugging into 49 00:02:19,400 --> 00:02:21,290 the chest keep the shoulders relaxed as 50 00:02:21,290 --> 00:02:23,209 you send your left foot up high towards 51 00:02:23,209 --> 00:02:25,040 the sky again you can point and flex 52 00:02:25,040 --> 00:02:27,590 here you might rotate the toes a little 53 00:02:27,590 --> 00:02:29,370 in and out 54 00:02:29,370 --> 00:02:31,299 so we're letting the blood flow in the 55 00:02:31,299 --> 00:02:32,709 opposite direction here really maybe 56 00:02:32,709 --> 00:02:34,959 imagining that that right hip socket 57 00:02:34,959 --> 00:02:36,670 kind of dropping down with each breath 58 00:02:36,670 --> 00:02:39,310 out and we squeeze the right knee in 59 00:02:39,310 --> 00:02:43,120 towards the heart take a deep breath in 60 00:02:43,120 --> 00:02:45,939 on an exhale on your exhale so follow 61 00:02:45,939 --> 00:02:47,439 your breath be true to your breath 62 00:02:47,439 --> 00:02:50,950 slowly lower the left heel down and we 63 00:02:50,950 --> 00:02:53,530 begin to connect what for me and I think 64 00:02:53,530 --> 00:02:55,389 for most we can agree our healthy yoga 65 00:02:55,389 --> 00:02:57,579 is all about which is this balancing of 66 00:02:57,579 --> 00:02:59,829 two opposing forces so if you're like 67 00:02:59,829 --> 00:03:03,639 say what basically we're letting the 68 00:03:03,639 --> 00:03:07,120 physical practice kind of embody or 69 00:03:07,120 --> 00:03:09,609 imbue the principles of yoga here so 70 00:03:09,609 --> 00:03:11,799 what that means is I'm pushing through 71 00:03:11,799 --> 00:03:14,470 my left foot I'm really firming down 72 00:03:14,470 --> 00:03:16,299 through the left thigh bone as I pull up 73 00:03:16,299 --> 00:03:19,780 through the right knee so I find a 74 00:03:19,780 --> 00:03:22,510 little ease or I seek a little grace as 75 00:03:22,510 --> 00:03:25,629 I press and pull push and pull again 76 00:03:25,629 --> 00:03:27,549 playing with these two opposing forces 77 00:03:27,549 --> 00:03:30,909 throughout today's practice and you 78 00:03:30,909 --> 00:03:32,769 might throw yourself off balance you 79 00:03:32,769 --> 00:03:34,449 might fall and that's okay that's why we 80 00:03:34,449 --> 00:03:39,690 practice one more deep breath in here 81 00:03:39,690 --> 00:03:42,459 then on your exhale take your right knee 82 00:03:42,459 --> 00:03:43,900 over towards the left side of your mat 83 00:03:43,900 --> 00:03:46,329 and find a nice open twist here we can 84 00:03:46,329 --> 00:03:48,760 open up through the right arm we can 85 00:03:48,760 --> 00:03:50,949 soften through the toes now you might 86 00:03:50,949 --> 00:03:52,780 use your left palm to gently pet the 87 00:03:52,780 --> 00:03:55,419 outer edge of your right thigh or your 88 00:03:55,419 --> 00:03:58,180 right leg and you might use your exhale 89 00:03:58,180 --> 00:04:01,359 to gently melt the heart open relax the 90 00:04:01,359 --> 00:04:03,519 right shoulder down down towards the 91 00:04:03,519 --> 00:04:06,099 Earth now close your eyes here trust 92 00:04:06,099 --> 00:04:10,048 that life is good and find your breath 93 00:04:17,709 --> 00:04:20,600 birds are tripping super loud here today 94 00:04:20,600 --> 00:04:24,470 it's so nice so you might notice the 95 00:04:24,470 --> 00:04:27,830 sounds around your practice space today 96 00:04:27,830 --> 00:04:29,750 you might notice the quality of air in 97 00:04:29,750 --> 00:04:33,070 the room as you begin to settle in 98 00:04:33,070 --> 00:04:35,810 gently melting back to Center whenever 99 00:04:35,810 --> 00:04:38,330 you arrive take your time as we switch 100 00:04:38,330 --> 00:04:41,600 left knee hugs in and right leg goes up 101 00:04:41,600 --> 00:04:45,830 high towards the sky so again just a 102 00:04:45,830 --> 00:04:47,600 couple moments breathing here to let the 103 00:04:47,600 --> 00:04:49,400 blood flow in the opposite direction to 104 00:04:49,400 --> 00:04:51,020 spread awareness throughout the sole of 105 00:04:51,020 --> 00:04:53,060 the foot and to squeeze the left knee 106 00:04:53,060 --> 00:04:55,190 and without clenching these shoulders of 107 00:04:55,190 --> 00:05:00,410 the neck if the leg doesn't straighten 108 00:05:00,410 --> 00:05:02,030 if you have a nice bent right knee no 109 00:05:02,030 --> 00:05:03,830 prob in time will be able to straighten 110 00:05:03,830 --> 00:05:07,250 that no problem so be where you're at 111 00:05:07,250 --> 00:05:10,910 today with nice full deep breaths and on 112 00:05:10,910 --> 00:05:13,400 your next exhale follow your breath be 113 00:05:13,400 --> 00:05:15,830 true to yourself as you lower the right 114 00:05:15,830 --> 00:05:17,750 heel down slowly you might close your 115 00:05:17,750 --> 00:05:20,810 eyes for this move imagining what's 116 00:05:20,810 --> 00:05:26,020 happening in that right hip socket and 117 00:05:26,020 --> 00:05:29,120 as the weight of that right leg releases 118 00:05:29,120 --> 00:05:30,860 down to the earth should feel really 119 00:05:30,860 --> 00:05:33,350 nice we begin to again connect to this 120 00:05:33,350 --> 00:05:36,800 idea of finding balance or ease maybe 121 00:05:36,800 --> 00:05:39,290 even a little bit of grace and in 122 00:05:39,290 --> 00:05:41,870 between this push and pull these two 123 00:05:41,870 --> 00:05:44,000 opposing forces so I'm pressing through 124 00:05:44,000 --> 00:05:46,490 my right heel strong guys flexing the 125 00:05:46,490 --> 00:05:48,350 right toes up towards the sky and I'm 126 00:05:48,350 --> 00:05:49,910 firming down through the top of that 127 00:05:49,910 --> 00:05:52,430 right thigh bone shoulders are relaxed 128 00:05:52,430 --> 00:05:54,260 as I squeeze the left knee in towards 129 00:05:54,260 --> 00:05:55,790 the heart I might even find a little 130 00:05:55,790 --> 00:05:58,100 movement here if that feels good maybe 131 00:05:58,100 --> 00:06:02,030 drawing a nice little line from the 132 00:06:02,030 --> 00:06:05,710 shoulder to the heart with my left knee 133 00:06:07,000 --> 00:06:10,040 and then on a big breath out I'll take 134 00:06:10,040 --> 00:06:11,660 the left knee over towards the right 135 00:06:11,660 --> 00:06:14,030 side of the room or my mat and I'll fly 136 00:06:14,030 --> 00:06:16,370 this nice open twist relaxing through 137 00:06:16,370 --> 00:06:20,590 the hands and feet as I open up 138 00:06:23,230 --> 00:06:25,910 now close your eyes here and trust as 139 00:06:25,910 --> 00:06:30,140 you breathe into the lower belly nice 140 00:06:30,140 --> 00:06:32,450 long sweeping breaths up and down the 141 00:06:32,450 --> 00:06:34,719 spine 142 00:06:43,990 --> 00:06:46,430 and gently will release back to Center 143 00:06:46,430 --> 00:06:49,070 hug both knees into the chest cross the 144 00:06:49,070 --> 00:06:50,870 right ankle over the left will grab the 145 00:06:50,870 --> 00:06:53,240 outer edges of the feet like so maybe 146 00:06:53,240 --> 00:06:55,160 you take a moment here to find a little 147 00:06:55,160 --> 00:06:57,199 spaciousness in the lower back if it 148 00:06:57,199 --> 00:06:58,610 feels right you might bend the elbows 149 00:06:58,610 --> 00:07:01,040 left to right and if you're you're like 150 00:07:01,040 --> 00:07:03,199 girl I can't even reach my feet no 151 00:07:03,199 --> 00:07:05,900 problem just reach here breathe breathe 152 00:07:05,900 --> 00:07:09,070 breathe maybe you grab the big toes or 153 00:07:09,070 --> 00:07:15,229 your pants I'd be like this then 154 00:07:15,229 --> 00:07:17,630 wherever you are take one more breath 155 00:07:17,630 --> 00:07:20,539 deep breath in and then exhale choose to 156 00:07:20,539 --> 00:07:22,820 let something go we're going to rock 157 00:07:22,820 --> 00:07:26,389 front to back now anchoring a little bit 158 00:07:26,389 --> 00:07:29,270 of awareness now in our core navel to 159 00:07:29,270 --> 00:07:32,930 spine you might get a nice spinal 160 00:07:32,930 --> 00:07:35,680 massage nice back massage out of this 161 00:07:35,680 --> 00:07:39,770 and this will of course look and feel a 162 00:07:39,770 --> 00:07:41,449 little different for everyone in time 163 00:07:41,449 --> 00:07:43,190 you might come to enjoy this playful 164 00:07:43,190 --> 00:07:46,850 rocking but maybe today one or two is 165 00:07:46,850 --> 00:07:50,150 just enough for you after you've had 166 00:07:50,150 --> 00:07:51,320 enough we'll come up to a nice 167 00:07:51,320 --> 00:07:54,349 cross-legged position getting situated 168 00:07:54,349 --> 00:07:56,030 here doing whatever you have to do to 169 00:07:56,030 --> 00:07:59,510 find a nice beautiful sukhasana for me 170 00:07:59,510 --> 00:08:00,860 it's a gym I know excuse me Austin 171 00:08:00,860 --> 00:08:02,479 allergies tuck the chin into the chest 172 00:08:02,479 --> 00:08:06,169 and roll up through the spine lift and 173 00:08:06,169 --> 00:08:07,250 lengthen throughout the crown of the 174 00:08:07,250 --> 00:08:10,130 head nice awareness in the belly here if 175 00:08:10,130 --> 00:08:11,870 you're familiar with the mula bandha or 176 00:08:11,870 --> 00:08:17,539 the booty an abundance went what if 177 00:08:17,539 --> 00:08:19,820 you're familiar with those locks you 178 00:08:19,820 --> 00:08:21,530 might begin to play with those if you're 179 00:08:21,530 --> 00:08:25,099 not consider this energy lifting up from 180 00:08:25,099 --> 00:08:28,789 your pelvic floor say what just play 181 00:08:28,789 --> 00:08:31,010 with it so rather than just sitting up 182 00:08:31,010 --> 00:08:33,559 collapsing in and channeling third grade 183 00:08:33,559 --> 00:08:35,870 you know when you're asked to sit up 184 00:08:35,870 --> 00:08:38,179 tall see if you can like cultivate 185 00:08:38,179 --> 00:08:40,610 something a little bit deeper so again 186 00:08:40,610 --> 00:08:41,690 if you're new to the practice and this 187 00:08:41,690 --> 00:08:43,240 is stressing y'all this yogurt talk 188 00:08:43,240 --> 00:08:46,700 don't let it you're you you're better 189 00:08:46,700 --> 00:08:48,730 than that you don't need that just play 190 00:08:48,730 --> 00:08:51,050 what if I were to close my eyes and 191 00:08:51,050 --> 00:08:53,530 imagine lifting up from my pelvic floor 192 00:08:53,530 --> 00:08:55,490 energetically lifting up through the 193 00:08:55,490 --> 00:08:56,810 center channel 194 00:08:56,810 --> 00:09:01,249 the sushumna the center channel lifting 195 00:09:01,249 --> 00:09:02,749 up the crown of the head lifts and 196 00:09:02,749 --> 00:09:06,709 lengthens my heart lifts collarbones 197 00:09:06,709 --> 00:09:10,399 long chest open the shoulder blades draw 198 00:09:10,399 --> 00:09:12,439 together elbows tag a little bit of 199 00:09:12,439 --> 00:09:15,949 weight down napal draws in just slightly 200 00:09:15,949 --> 00:09:19,069 I kind of dial my outer ribcage my lower 201 00:09:19,069 --> 00:09:22,790 ribcage in a little bit maybe and if all 202 00:09:22,790 --> 00:09:24,829 this will live on OD on a banda energy 203 00:09:24,829 --> 00:09:26,839 lifting is a little auditory and a 204 00:09:26,839 --> 00:09:28,910 little too much just close your eyes for 205 00:09:28,910 --> 00:09:30,110 a moment and think about places where 206 00:09:30,110 --> 00:09:34,279 you can lift and lengthen and think 207 00:09:34,279 --> 00:09:37,430 about places where you can ground maybe 208 00:09:37,430 --> 00:09:38,660 even the tops of the thighs grounding 209 00:09:38,660 --> 00:09:43,910 down then return to your breath as you 210 00:09:43,910 --> 00:09:45,139 draw the palms together at your heart 211 00:09:45,139 --> 00:09:47,240 take a quiet moment here my friends to 212 00:09:47,240 --> 00:09:49,939 set an intention this can be anything 213 00:09:49,939 --> 00:09:51,559 you like it could be fine what feels 214 00:09:51,559 --> 00:09:52,040 good 215 00:09:52,040 --> 00:09:55,129 for the next however many minutes this 216 00:09:55,129 --> 00:09:56,360 could be one word it could be 217 00:09:56,360 --> 00:09:57,589 reconnecting to a new year's resolution 218 00:09:57,589 --> 00:10:01,370 a personal goal maybe it's just a 219 00:10:01,370 --> 00:10:04,699 feeling in essence so just take a moment 220 00:10:04,699 --> 00:10:06,350 to connect to something positive that 221 00:10:06,350 --> 00:10:14,120 will serve you right here right now and 222 00:10:14,120 --> 00:10:15,259 then when you feel like you have it go 223 00:10:15,259 --> 00:10:16,730 ahead and repeat it to yourself just 224 00:10:16,730 --> 00:10:19,220 kind of honoring the power of word the 225 00:10:19,220 --> 00:10:23,089 power of thought continue to breathe 226 00:10:23,089 --> 00:10:28,939 deeply fully we'll gently bow the head 227 00:10:28,939 --> 00:10:31,100 to the hands really stretching the back 228 00:10:31,100 --> 00:10:32,449 of the neck here feeling this nice 229 00:10:32,449 --> 00:10:34,759 stretch in the back of the neck as we 230 00:10:34,759 --> 00:10:37,069 bow our head to our hearts mind 231 00:10:37,069 --> 00:10:38,540 intelligence to the body intelligence 232 00:10:38,540 --> 00:10:40,899 kind of confirming those intentions 233 00:10:40,899 --> 00:10:44,029 considering them already done already so 234 00:10:44,029 --> 00:10:45,740 as you take a deep breath in we connect 235 00:10:45,740 --> 00:10:49,370 together and then on an exhale we 236 00:10:49,370 --> 00:10:51,230 release open your eyes and open your 237 00:10:51,230 --> 00:10:52,639 palms take a look down on your hands 238 00:10:52,639 --> 00:10:54,800 literally hang with me take a look at 239 00:10:54,800 --> 00:10:56,689 the lines of your hands spread the 240 00:10:56,689 --> 00:10:58,639 fingertips wide notice the spaciousness 241 00:10:58,639 --> 00:11:01,399 between each finger then we're going to 242 00:11:01,399 --> 00:11:03,429 take this awareness of the hands and 243 00:11:03,429 --> 00:11:05,629 just notice what it channels you know I 244 00:11:05,629 --> 00:11:08,600 see some ink from yesterday such an 245 00:11:08,600 --> 00:11:09,260 artist 246 00:11:09,260 --> 00:11:12,650 just getting its marker from like label 247 00:11:12,650 --> 00:11:15,770 from the fridge you might I see my 248 00:11:15,770 --> 00:11:17,150 mother here you might see someone in 249 00:11:17,150 --> 00:11:19,430 your family my grandmother just notice 250 00:11:19,430 --> 00:11:20,900 what it brings up and then we're going 251 00:11:20,900 --> 00:11:23,240 to take this awareness whether you 252 00:11:23,240 --> 00:11:25,010 connect it to something or not and we're 253 00:11:25,010 --> 00:11:26,150 going to take those artists with the 254 00:11:26,150 --> 00:11:28,610 hands and come on all fours so nice and 255 00:11:28,610 --> 00:11:32,200 easy coming to a tabletop position again 256 00:11:32,200 --> 00:11:34,880 connecting one moment to the next and 257 00:11:34,880 --> 00:11:37,070 letting it unravel so really letting 258 00:11:37,070 --> 00:11:42,410 things you know evolve here so we take 259 00:11:42,410 --> 00:11:44,540 that moment with our hands down with us 260 00:11:44,540 --> 00:11:47,180 to all fours no yoga robots here so 261 00:11:47,180 --> 00:11:49,430 we're pressing away from the earth and 262 00:11:49,430 --> 00:11:51,380 we're pressing into the tops of the feet 263 00:11:51,380 --> 00:11:53,900 we're drawing the shoulders back and we 264 00:11:53,900 --> 00:11:56,990 come to a nice tabletop position so just 265 00:11:56,990 --> 00:11:58,790 checking with the lower back if you feel 266 00:11:58,790 --> 00:12:00,440 like you may be dipping down a little 267 00:12:00,440 --> 00:12:03,140 bit you might consider hugging the outer 268 00:12:03,140 --> 00:12:06,440 ribs up and in and drawing your navel up 269 00:12:06,440 --> 00:12:09,050 towards your spine and check in with 270 00:12:09,050 --> 00:12:10,520 your neck maybe you're looking at the 271 00:12:10,520 --> 00:12:12,950 video or maybe just we forgot to 272 00:12:12,950 --> 00:12:14,810 remember that the neck is a nice 273 00:12:14,810 --> 00:12:16,760 beautiful extension of the spine and so 274 00:12:16,760 --> 00:12:19,430 we remember that by sending the gaze 275 00:12:19,430 --> 00:12:22,340 maybe straight down and imagining a 276 00:12:22,340 --> 00:12:24,140 little tea cup or a little whiskey shot 277 00:12:24,140 --> 00:12:28,510 being placed on the back of the neck 278 00:12:28,540 --> 00:12:31,220 stay here playing with the integrity of 279 00:12:31,220 --> 00:12:32,870 tabletop position if you want to 280 00:12:32,870 --> 00:12:34,130 challenge yourself a little bit you can 281 00:12:34,130 --> 00:12:35,960 press into your foundation and lift the 282 00:12:35,960 --> 00:12:37,550 knees let them hover here for just a 283 00:12:37,550 --> 00:12:45,260 breath or two nice strong breath here we 284 00:12:45,260 --> 00:12:46,520 welcome a little heat to the body a 285 00:12:46,520 --> 00:12:48,710 little tremble we're not collapsed here 286 00:12:48,710 --> 00:12:50,270 but we're pressing into the earth and 287 00:12:50,270 --> 00:12:53,300 then we'll lower the knees curl the toes 288 00:12:53,300 --> 00:12:57,710 under and walk the palms forward inhale 289 00:12:57,710 --> 00:13:00,200 look forward drop the belly and exhale 290 00:13:00,200 --> 00:13:03,230 send it back so we come into this kind 291 00:13:03,230 --> 00:13:05,780 of extended Child's Pose variation but 292 00:13:05,780 --> 00:13:06,920 I'm going to swing a little bit 293 00:13:06,920 --> 00:13:09,110 stretching the shoulders arms actively 294 00:13:09,110 --> 00:13:10,190 reaching towards the front edge of the 295 00:13:10,190 --> 00:13:12,800 mat I can relax the forehead down maybe 296 00:13:12,800 --> 00:13:14,390 it kisses the mat maybe it doesn't I'm 297 00:13:14,390 --> 00:13:16,130 going to take two more full breaths here 298 00:13:16,130 --> 00:13:19,010 I'm stretching my feet I'm reaching the 299 00:13:19,010 --> 00:13:20,720 fingertips towards the front edge and 300 00:13:20,720 --> 00:13:22,649 I'm breathing into the armpit 301 00:13:22,649 --> 00:13:28,439 the upper back body great then I'll 302 00:13:28,439 --> 00:13:30,749 slowly draw my navel to my spine come 303 00:13:30,749 --> 00:13:33,449 back to all fours find your tabletop 304 00:13:33,449 --> 00:13:35,100 position again wrists underneath the 305 00:13:35,100 --> 00:13:36,869 shoulders knees directly underneath the 306 00:13:36,869 --> 00:13:37,199 hips 307 00:13:37,199 --> 00:13:38,910 my friends notice what's happening with 308 00:13:38,910 --> 00:13:40,499 your toes maybe they've come in here 309 00:13:40,499 --> 00:13:42,360 maybe there's playing out see if you can 310 00:13:42,360 --> 00:13:45,720 get a nice line here from the knee to 311 00:13:45,720 --> 00:13:48,749 ankle ankle to toe bones so nice right 312 00:13:48,749 --> 00:13:53,639 ankle right angle here we go tabletop 313 00:13:53,639 --> 00:13:55,980 position inhale in on an exhale maybe 314 00:13:55,980 --> 00:13:58,259 again you practice lifting the knees so 315 00:13:58,259 --> 00:13:59,790 I'm just checking in with this line of 316 00:13:59,790 --> 00:14:02,220 the spine drawing my navel up one more 317 00:14:02,220 --> 00:14:06,449 breath here shoulders draw back and then 318 00:14:06,449 --> 00:14:08,910 I'll exhale release cat cow let the 319 00:14:08,910 --> 00:14:16,649 floodgates open here find your breath so 320 00:14:16,649 --> 00:14:18,749 for cat cow I'm moving with my breath 321 00:14:18,749 --> 00:14:20,579 maybe inhaling dropping the belly 322 00:14:20,579 --> 00:14:23,160 opening arm forward and then on an 323 00:14:23,160 --> 00:14:25,249 exhale starting at the tail bone 324 00:14:25,249 --> 00:14:27,480 connecting all the muscles of the front 325 00:14:27,480 --> 00:14:30,660 body as I find this beautiful arch arc 326 00:14:30,660 --> 00:14:34,259 in the spine take your eyes off the 327 00:14:34,259 --> 00:14:36,389 video and trust yourself here as you 328 00:14:36,389 --> 00:14:39,079 maybe close your eyes and go inward 329 00:14:39,079 --> 00:14:42,720 moving with your breath slowing it down 330 00:14:42,720 --> 00:14:44,819 and then when you get bored of this cat 331 00:14:44,819 --> 00:14:47,069 cow my friends go ahead and be a little 332 00:14:47,069 --> 00:14:49,790 rebel and veer off the railroad tracks 333 00:14:49,790 --> 00:14:51,990 you might shake the hips a little left 334 00:14:51,990 --> 00:14:54,319 to right 335 00:14:54,439 --> 00:14:57,389 if it feels available to you you might 336 00:14:57,389 --> 00:15:01,740 even rock forward maybe you send it back 337 00:15:01,740 --> 00:15:06,240 to where we were so we're working in a 338 00:15:06,240 --> 00:15:10,439 little evolving cat cow here checking 339 00:15:10,439 --> 00:15:13,620 out how you feel today stretching any 340 00:15:13,620 --> 00:15:17,399 tight places sore spots if you haven't 341 00:15:17,399 --> 00:15:18,990 been on your hands in a while where 342 00:15:18,990 --> 00:15:20,399 you're totally new to yoga and you're 343 00:15:20,399 --> 00:15:22,230 like what in the world my wrists are 344 00:15:22,230 --> 00:15:24,179 killing me then you might take this 345 00:15:24,179 --> 00:15:26,910 moment to come up and give the wrists a 346 00:15:26,910 --> 00:15:27,760 little low 347 00:15:27,760 --> 00:15:30,400 rotation maybe even reaching the arms up 348 00:15:30,400 --> 00:15:32,020 as you do that blood can flow in the 349 00:15:32,020 --> 00:15:34,450 opposite direction so taking a little 350 00:15:34,450 --> 00:15:35,830 freestyle moment here to find what it 351 00:15:35,830 --> 00:15:37,990 feels good and connect to a little 352 00:15:37,990 --> 00:15:47,290 spinal flex we're going to take the 353 00:15:47,290 --> 00:15:50,050 organic energy and the good vibes of 354 00:15:50,050 --> 00:15:53,050 this movement and for some it'll be a 355 00:15:53,050 --> 00:15:55,590 little bit hard because it's hard 356 00:15:55,590 --> 00:15:57,670 sometimes we just want to be told what 357 00:15:57,670 --> 00:16:05,020 to do so go with the flow we're going to 358 00:16:05,020 --> 00:16:07,090 take this kind of seaweed like movement 359 00:16:07,090 --> 00:16:08,800 and we're going to curl the toes under 360 00:16:08,800 --> 00:16:10,270 and we're going to send it to downward 361 00:16:10,270 --> 00:16:11,830 facing dog with the same kind of energy 362 00:16:11,830 --> 00:16:15,190 so no rigidity basically we're going to 363 00:16:15,190 --> 00:16:17,260 get into a little flow later but we're 364 00:16:17,260 --> 00:16:18,910 really wanting to kind of start with the 365 00:16:18,910 --> 00:16:25,260 soft easy-breezy stretching full breath 366 00:16:25,260 --> 00:16:27,460 being really kind to our body as we 367 00:16:27,460 --> 00:16:31,510 check in so in down dog we pedal the 368 00:16:31,510 --> 00:16:33,160 feet we press away from the earth we 369 00:16:33,160 --> 00:16:34,990 don't collapse in we melt the heart back 370 00:16:34,990 --> 00:16:40,050 and the knees as generously as you need 371 00:16:40,080 --> 00:16:43,330 then once again hugging the outer ribs 372 00:16:43,330 --> 00:16:45,460 in just a hair here drawing the 373 00:16:45,460 --> 00:16:47,230 shoulders away from the ears we might 374 00:16:47,230 --> 00:16:49,210 imagine your biceps rotating towards the 375 00:16:49,210 --> 00:16:51,610 front of your mat and the tops of the 376 00:16:51,610 --> 00:16:54,010 thighs spiraling towards the back take 377 00:16:54,010 --> 00:16:55,870 one more deep breath in here my friends 378 00:16:55,870 --> 00:16:58,390 and then on an exhale we're going to go 379 00:16:58,390 --> 00:17:00,220 for a nice slow walk up towards the 380 00:17:00,220 --> 00:17:02,830 front edge of your mat together we'll 381 00:17:02,830 --> 00:17:04,599 land in a forward fold 382 00:17:04,599 --> 00:17:07,359 take a nice wide stance here to start 383 00:17:07,359 --> 00:17:09,910 bend the knees generously stretching the 384 00:17:09,910 --> 00:17:12,459 lower back body and we let the weight of 385 00:17:12,459 --> 00:17:14,140 the head and the arms and the shoulders 386 00:17:14,140 --> 00:17:20,140 go you might shake the head yes no here 387 00:17:20,140 --> 00:17:21,609 you might grab the elbows Rock a little 388 00:17:21,609 --> 00:17:24,970 side to side find what feels good maybe 389 00:17:24,970 --> 00:17:27,819 connecting to a je breath here now that 390 00:17:27,819 --> 00:17:31,740 victorious breath audible breath 391 00:17:39,400 --> 00:17:41,419 and we'll take one more breath wherever 392 00:17:41,419 --> 00:17:44,080 you are 393 00:17:45,159 --> 00:17:48,710 and on your next inhale slowly lift up 394 00:17:48,710 --> 00:17:51,169 to a flat back position so for this 395 00:17:51,169 --> 00:17:53,150 shape the palms can be on the tops of 396 00:17:53,150 --> 00:17:56,299 the thighs the tops of the shins or even 397 00:17:56,299 --> 00:17:59,270 fingertips on the earth and you can mix 398 00:17:59,270 --> 00:18:01,210 and match this throughout our flow today 399 00:18:01,210 --> 00:18:04,340 deep breath in inhale wherever you are 400 00:18:04,340 --> 00:18:06,200 nice beautiful line from the crown of 401 00:18:06,200 --> 00:18:08,740 the head to the tip of the tailbone and 402 00:18:08,740 --> 00:18:11,780 then follow your breath down so wait for 403 00:18:11,780 --> 00:18:13,460 your exhale let's get used to moving 404 00:18:13,460 --> 00:18:16,700 with the breath as we come back to that 405 00:18:16,700 --> 00:18:17,770 forward fold 406 00:18:17,770 --> 00:18:20,480 great smile remember your intention 407 00:18:20,480 --> 00:18:22,520 press into all four corners of the feet 408 00:18:22,520 --> 00:18:24,049 bend your knees tuck your chin into your 409 00:18:24,049 --> 00:18:28,960 chest and slowly roll up to Mountain 410 00:18:33,159 --> 00:18:35,570 stay connected to your breath as you 411 00:18:35,570 --> 00:18:37,580 lift the heart lengthen through the 412 00:18:37,580 --> 00:18:39,320 crown of the head I will just take a 413 00:18:39,320 --> 00:18:41,360 couple moments here on your own to loop 414 00:18:41,360 --> 00:18:44,780 the shoulders you might fix your pants 415 00:18:44,780 --> 00:18:46,880 fix your hair it's your nose whatever 416 00:18:46,880 --> 00:18:48,110 you need to do kind of go through all 417 00:18:48,110 --> 00:18:51,440 those wiggle moments draw circles with 418 00:18:51,440 --> 00:18:54,320 the nose - already that checking in with 419 00:18:54,320 --> 00:18:59,360 the neck and take as much time as you 420 00:18:59,360 --> 00:19:01,580 need to so just use it myself in the 421 00:19:01,580 --> 00:19:03,590 video as a guide here today but take as 422 00:19:03,590 --> 00:19:05,330 much time as you need you to really move 423 00:19:05,330 --> 00:19:07,850 from a real place so if again your 424 00:19:07,850 --> 00:19:09,320 wrists are tight you might take a second 425 00:19:09,320 --> 00:19:11,120 to veer off and massage your wrists at 426 00:19:11,120 --> 00:19:13,760 any time during the practice and 427 00:19:13,760 --> 00:19:16,039 whenever you feel ready again take your 428 00:19:16,039 --> 00:19:19,159 time you'll come to a nice Mountain Pose 429 00:19:19,159 --> 00:19:22,190 with the palms open so we allow the 430 00:19:22,190 --> 00:19:24,049 armpit chest to really lift here as if 431 00:19:24,049 --> 00:19:25,850 someone were lifting us up from a 432 00:19:25,850 --> 00:19:29,600 shoulder strap and then as we begin to 433 00:19:29,600 --> 00:19:31,490 lift the heart the tailbone is going to 434 00:19:31,490 --> 00:19:33,140 want to peel towards the back edge of 435 00:19:33,140 --> 00:19:35,120 your mat so we're going to lengthen the 436 00:19:35,120 --> 00:19:37,190 tailbone down might find soft knees to 437 00:19:37,190 --> 00:19:38,659 help you with this and we're going to 438 00:19:38,659 --> 00:19:41,450 imagine the hip points shining up 439 00:19:41,450 --> 00:19:43,750 towards the sky 440 00:19:43,750 --> 00:19:47,169 earth so we kind of go from here just to 441 00:19:47,169 --> 00:19:49,380 exaggerate to tops of the thighs 442 00:19:49,380 --> 00:19:52,059 spiraling and tailbone lengthening down 443 00:19:52,059 --> 00:19:54,789 and these two hip points getting a 444 00:19:54,789 --> 00:19:59,020 little sunlight if you're like I didn't 445 00:19:59,020 --> 00:20:02,200 get that let it go another day maybe 446 00:20:02,200 --> 00:20:06,460 another year from now deep breath in and 447 00:20:06,460 --> 00:20:09,940 long breath out on your next inhale 448 00:20:09,940 --> 00:20:11,860 we're going to sweep the fingertips up 449 00:20:11,860 --> 00:20:13,090 and overhead just getting used to 450 00:20:13,090 --> 00:20:14,890 working with the breath here fingertips 451 00:20:14,890 --> 00:20:17,710 kiss up and overhead and on an exhale we 452 00:20:17,710 --> 00:20:19,929 float them back down palms open towards 453 00:20:19,929 --> 00:20:24,070 the front move with your breath inhale 454 00:20:24,070 --> 00:20:27,549 reaching up taking up space spreading 455 00:20:27,549 --> 00:20:31,870 the fingertips and exhale back down now 456 00:20:31,870 --> 00:20:33,520 begin to integrate the neck so you might 457 00:20:33,520 --> 00:20:35,650 trace your fingertips with your 458 00:20:35,650 --> 00:20:37,630 peripheral vision or maybe just move 459 00:20:37,630 --> 00:20:39,240 your nose with your thumbs 460 00:20:39,240 --> 00:20:41,890 so really integrating the neck here 461 00:20:41,890 --> 00:20:43,990 careful not to crunch as the fingertips 462 00:20:43,990 --> 00:20:46,630 come down we breathe out and chin to 463 00:20:46,630 --> 00:20:49,030 chest just a couple more rounds on your 464 00:20:49,030 --> 00:20:52,720 own getting used to moving with the 465 00:20:52,720 --> 00:20:54,750 breath 466 00:21:06,299 --> 00:21:09,730 and on your next inhale will reach up 467 00:21:09,730 --> 00:21:11,290 palms will come together up and overhead 468 00:21:11,290 --> 00:21:13,690 and then on an exhale we'll bend the 469 00:21:13,690 --> 00:21:16,090 elbows open the heart as you float it 470 00:21:16,090 --> 00:21:19,480 down to forward hole inhale halfway lift 471 00:21:19,480 --> 00:21:23,130 just like we did before your version and 472 00:21:23,130 --> 00:21:26,320 on your breath out take it back down 473 00:21:26,320 --> 00:21:29,169 forward fold inhale sweep the fingertips 474 00:21:29,169 --> 00:21:31,900 left to right reach up towards the sky 475 00:21:31,900 --> 00:21:35,799 full breath and exhale hands to heart 476 00:21:35,799 --> 00:21:39,630 soft bend in the knees not locked 477 00:21:39,630 --> 00:21:41,740 awesome here we go inhale reach the 478 00:21:41,740 --> 00:21:44,950 fingertips up palms come together up and 479 00:21:44,950 --> 00:21:47,230 overhead and on an exhale we open our 480 00:21:47,230 --> 00:21:51,570 hearts and send it forward uttanasana 481 00:21:51,570 --> 00:21:54,910 inhale halfway lift long beautiful neck 482 00:21:54,910 --> 00:21:58,299 take a deep breath in use your exhale to 483 00:21:58,299 --> 00:22:01,900 slide it back down awesome bend your 484 00:22:01,900 --> 00:22:03,460 knees this time plant the palms and 485 00:22:03,460 --> 00:22:04,480 we're going to step the right toes 486 00:22:04,480 --> 00:22:06,460 followed by the left toes back to plank 487 00:22:06,460 --> 00:22:09,820 don't panic top of a push-up here we 488 00:22:09,820 --> 00:22:12,730 press away from the earth we fill three 489 00:22:12,730 --> 00:22:14,650 full breaths here so how you fill them 490 00:22:14,650 --> 00:22:16,090 is entirely up to you 491 00:22:16,090 --> 00:22:18,280 holding clinching waiting hips dipping 492 00:22:18,280 --> 00:22:20,830 down is not a good idea so become alive 493 00:22:20,830 --> 00:22:22,929 here just like you did in this hovering 494 00:22:22,929 --> 00:22:25,270 cat or that tabletop position if you 495 00:22:25,270 --> 00:22:27,160 need to lower the knees no problem fill 496 00:22:27,160 --> 00:22:29,169 your three breaths here pressing away 497 00:22:29,169 --> 00:22:31,270 from the earth drawing a navel up 498 00:22:31,270 --> 00:22:33,070 towards the spine everyone make sure 499 00:22:33,070 --> 00:22:34,240 that your shoulder blades aren't 500 00:22:34,240 --> 00:22:35,950 collapsing here but we spread the 501 00:22:35,950 --> 00:22:37,630 shoulder blade left to right and lift 502 00:22:37,630 --> 00:22:38,850 the heart 503 00:22:38,850 --> 00:22:42,520 one more breath about three breaths here 504 00:22:42,520 --> 00:22:44,950 and then we'll all lower the knees draw 505 00:22:44,950 --> 00:22:46,750 them to the center of the mat lift the 506 00:22:46,750 --> 00:22:49,240 toes you can cross the ankles here just 507 00:22:49,240 --> 00:22:50,919 for fun for style points careful not to 508 00:22:50,919 --> 00:22:53,470 let the hips dip here so keeping that 509 00:22:53,470 --> 00:22:55,270 integrity from the crown of the head to 510 00:22:55,270 --> 00:22:57,520 the tip of the tailbone deep breath in 511 00:22:57,520 --> 00:23:00,299 look forward open your throat chakra 512 00:23:00,299 --> 00:23:02,350 draw the shoulders away from the ears 513 00:23:02,350 --> 00:23:04,059 hug the elbows into the side body and 514 00:23:04,059 --> 00:23:06,370 slowly lower down gaze is forward nice 515 00:23:06,370 --> 00:23:08,830 and slow Mele comes to the earth we 516 00:23:08,830 --> 00:23:11,110 release our feet down press into the 517 00:23:11,110 --> 00:23:13,000 pubic bone and on a big breath and lift 518 00:23:13,000 --> 00:23:15,669 up baby Cobra so careful not to push it 519 00:23:15,669 --> 00:23:18,530 up too hard let's keep it nice and low 520 00:23:18,530 --> 00:23:21,860 here with plenty of chaturanga 521 00:23:21,860 --> 00:23:23,690 opportunities and vinyasa opportunities 522 00:23:23,690 --> 00:23:25,190 so let's do a little back strengthening 523 00:23:25,190 --> 00:23:28,610 here pulling the elbows back pressing 524 00:23:28,610 --> 00:23:30,500 into our foundation you might close your 525 00:23:30,500 --> 00:23:34,540 eyes now and reconnect with your breath 526 00:23:37,780 --> 00:23:39,770 tuck your chin into your chest just 527 00:23:39,770 --> 00:23:44,030 slightly and then on a breath out we'll 528 00:23:44,030 --> 00:23:45,860 release so we have two options during 529 00:23:45,860 --> 00:23:47,780 the practice today one is to curl the 530 00:23:47,780 --> 00:23:50,920 toes under from this place for more more 531 00:23:50,920 --> 00:23:53,300 strengthening practice we'll press back 532 00:23:53,300 --> 00:23:55,460 up to that top of a push-up and then 533 00:23:55,460 --> 00:23:57,490 send it to downward facing dog 534 00:23:57,490 --> 00:24:00,170 if you're working on straight strength 535 00:24:00,170 --> 00:24:01,850 building and you've heard not to do that 536 00:24:01,850 --> 00:24:03,590 you want to go a little slower a little 537 00:24:03,590 --> 00:24:06,260 softer then we'll always move from here 538 00:24:06,260 --> 00:24:09,290 to all fours curl the toes under and 539 00:24:09,290 --> 00:24:11,780 then peel up from the tail so we have 540 00:24:11,780 --> 00:24:14,390 lots lots of options together we'll meet 541 00:24:14,390 --> 00:24:16,730 in downward facing dog when you're there 542 00:24:16,730 --> 00:24:19,310 take a deep breath in and then let a big 543 00:24:19,310 --> 00:24:22,820 exhale out through your mouth then the 544 00:24:22,820 --> 00:24:25,160 knees slowly look forward repeat the 545 00:24:25,160 --> 00:24:27,830 slow walk that we did before or hop up 546 00:24:27,830 --> 00:24:29,920 towards the front edge of your mat 547 00:24:29,920 --> 00:24:34,730 inhale halfway lift your version and 548 00:24:34,730 --> 00:24:38,150 exhale softly release back down inhale 549 00:24:38,150 --> 00:24:40,040 sweep the fingertips all the way up and 550 00:24:40,040 --> 00:24:42,290 overhead full body stretch press into 551 00:24:42,290 --> 00:24:45,460 your feet and exhale hands to heart 552 00:24:45,460 --> 00:24:47,210 alright so we're going to add on a 553 00:24:47,210 --> 00:24:50,810 little bit now dancing in the moves if 554 00:24:50,810 --> 00:24:52,250 you need to take a break at any point 555 00:24:52,250 --> 00:24:54,140 you can come to a nice extended Child's 556 00:24:54,140 --> 00:24:56,300 Pose or come back to standing and 557 00:24:56,300 --> 00:24:58,070 mountain to watch the video and find 558 00:24:58,070 --> 00:25:00,620 your breath and just be where you are 559 00:25:00,620 --> 00:25:03,350 today okay here we go inhale sweep the 560 00:25:03,350 --> 00:25:05,330 fingertips up and overhead full body 561 00:25:05,330 --> 00:25:08,720 stretch exhale diving forward follow 562 00:25:08,720 --> 00:25:13,510 your breath inhale halfway lift exhale 563 00:25:13,510 --> 00:25:17,780 forward fold inhale plant the palms step 564 00:25:17,780 --> 00:25:20,450 or hop it back to plank fill three 565 00:25:20,450 --> 00:25:22,900 breaths here 566 00:25:28,840 --> 00:25:33,170 after three breaths we take a vinyasa so 567 00:25:33,170 --> 00:25:34,220 we can repeat what we did before 568 00:25:34,220 --> 00:25:36,050 lowering the knees down 569 00:25:36,050 --> 00:25:38,840 practicing chaturanga here or maybe we 570 00:25:38,840 --> 00:25:40,370 stay up on the toes shift our weight 571 00:25:40,370 --> 00:25:41,840 forward hug the elbows into the side 572 00:25:41,840 --> 00:25:45,110 body and lower down chaturanga to upward 573 00:25:45,110 --> 00:25:46,850 facing dog so we have lots of options 574 00:25:46,850 --> 00:25:49,190 here we can mix and match follow your 575 00:25:49,190 --> 00:25:52,490 breath inhale in and on an exhale send 576 00:25:52,490 --> 00:25:55,810 it back downward facing dog 577 00:25:56,050 --> 00:25:58,940 melt your heart back press away from the 578 00:25:58,940 --> 00:26:01,550 earth pressing into all ten knuckles 579 00:26:01,550 --> 00:26:05,060 firmly great now we're going to drop the 580 00:26:05,060 --> 00:26:06,830 left heel and on an inhale slide the 581 00:26:06,830 --> 00:26:08,900 right leg up high we're going to fill 582 00:26:08,900 --> 00:26:10,790 three breaths here how you fill them is 583 00:26:10,790 --> 00:26:13,190 entirely up to you so you might have a 584 00:26:13,190 --> 00:26:15,320 tendency to kind of wait or need to see 585 00:26:15,320 --> 00:26:17,270 the video but your body knows what to do 586 00:26:17,270 --> 00:26:19,580 here we know the downward dog shape we 587 00:26:19,580 --> 00:26:22,220 might sack the hips we might work on 588 00:26:22,220 --> 00:26:25,280 squaring them right away we might have 589 00:26:25,280 --> 00:26:26,870 our left heel high up in the sky so 590 00:26:26,870 --> 00:26:28,430 we're just working on anchoring down 591 00:26:28,430 --> 00:26:30,770 through that left heel after your three 592 00:26:30,770 --> 00:26:34,130 breaths slowly bend your right knee and 593 00:26:34,130 --> 00:26:36,050 squeeze it up and in towards your heart 594 00:26:36,050 --> 00:26:38,660 gaze is forward so no nose to knee here 595 00:26:38,660 --> 00:26:40,520 today we're drawing the shoulders away 596 00:26:40,520 --> 00:26:42,020 from the ears and looking forward and 597 00:26:42,020 --> 00:26:43,970 then we'll step that right foot up into 598 00:26:43,970 --> 00:26:45,980 our lunge whew hard work that good work 599 00:26:45,980 --> 00:26:46,400 everyone 600 00:26:46,400 --> 00:26:49,280 slowly lower the left knee down inhale 601 00:26:49,280 --> 00:26:50,560 look forward 602 00:26:50,560 --> 00:26:53,060 stack front knee over front ankle and 603 00:26:53,060 --> 00:26:57,080 then exhale send it back inhale come 604 00:26:57,080 --> 00:26:58,790 forward and now it's all you so we're 605 00:26:58,790 --> 00:27:00,230 going to play a little bit here in low 606 00:27:00,230 --> 00:27:02,870 lunge or runners lunge maybe pulling the 607 00:27:02,870 --> 00:27:04,580 right hip crease back maybe widening 608 00:27:04,580 --> 00:27:07,700 your stance stretching the muscles of 609 00:27:07,700 --> 00:27:10,270 the legs noticing how they're attached 610 00:27:10,270 --> 00:27:14,390 to the torso you might lift that back 611 00:27:14,390 --> 00:27:17,900 knee here or you might keep it nice and 612 00:27:17,900 --> 00:27:19,880 low 613 00:27:19,880 --> 00:27:22,740 after a couple breaths everyone loop the 614 00:27:22,740 --> 00:27:25,130 shoulders let your heart radiate forward 615 00:27:25,130 --> 00:27:27,240 extension through the spine take a deep 616 00:27:27,240 --> 00:27:30,000 breath in and on an exhale we'll plant 617 00:27:30,000 --> 00:27:31,440 the palms slide the right toes back 618 00:27:31,440 --> 00:27:35,250 plank pose deep breath in on an exhale 619 00:27:35,250 --> 00:27:37,559 choose your own vinyasa here lowering 620 00:27:37,559 --> 00:27:39,930 down to the belly coming up to Cobra or 621 00:27:39,930 --> 00:27:42,570 chaturanga to upward facing dog take a 622 00:27:42,570 --> 00:27:45,210 deep breath in smile and then exhale 623 00:27:45,210 --> 00:27:46,850 downward facing dog 624 00:27:46,850 --> 00:27:52,940 excuse me deep breath in Long breath out 625 00:27:52,940 --> 00:27:55,830 now drop the right heel this time inhale 626 00:27:55,830 --> 00:27:58,080 slide the left leg up high three breaths 627 00:27:58,080 --> 00:28:01,260 my friends to fill be true to your 628 00:28:01,260 --> 00:28:05,670 breath stacking the hips pointing and 629 00:28:05,670 --> 00:28:07,110 flexing the feet maybe you work on 630 00:28:07,110 --> 00:28:09,390 anchoring that right heel down pressing 631 00:28:09,390 --> 00:28:13,980 into both palms evenly after three three 632 00:28:13,980 --> 00:28:15,720 breaths three SH breaths we'll squeeze 633 00:28:15,720 --> 00:28:17,700 the left knee in towards the heart gaze 634 00:28:17,700 --> 00:28:20,429 comes forward hold here take a deep 635 00:28:20,429 --> 00:28:22,830 breath in and then exhale left foot 636 00:28:22,830 --> 00:28:25,020 comes down go ahead and lower the back 637 00:28:25,020 --> 00:28:28,050 knee we come to a nice low lunge inhale 638 00:28:28,050 --> 00:28:28,860 look forward 639 00:28:28,860 --> 00:28:34,230 and exhale send it back and now we have 640 00:28:34,230 --> 00:28:36,000 a little room to play here so you might 641 00:28:36,000 --> 00:28:38,640 Rock front and back you might come to a 642 00:28:38,640 --> 00:28:41,160 nice low lunge or runners lunge and 643 00:28:41,160 --> 00:28:45,510 breathe here with the knee lifted find 644 00:28:45,510 --> 00:28:46,910 what feels good here 645 00:28:46,910 --> 00:28:52,640 stretching any sore spots connecting 646 00:29:02,889 --> 00:29:05,289 and then with the knee lowered or lifted 647 00:29:05,289 --> 00:29:07,879 together we'll loop the shoulders inhale 648 00:29:07,879 --> 00:29:09,199 look forward let your heart radiate 649 00:29:09,199 --> 00:29:12,259 forward and exhale once again planting 650 00:29:12,259 --> 00:29:13,820 the palms we'll slide the left toes back 651 00:29:13,820 --> 00:29:18,489 and take our vinyasa follow your breath 652 00:29:25,029 --> 00:29:29,589 together we'll meet downward facing dog 653 00:29:30,039 --> 00:29:34,389 awesome deep breath in Long breath out 654 00:29:34,389 --> 00:29:36,889 bend the knees generously belly comes to 655 00:29:36,889 --> 00:29:38,809 the tops of the thighs tops of the 656 00:29:38,809 --> 00:29:41,179 shoulders rotate down away from the ear 657 00:29:41,179 --> 00:29:43,429 so there's lots of space here then we'll 658 00:29:43,429 --> 00:29:45,799 inhale look forward exhale hop it up 659 00:29:45,799 --> 00:29:48,859 towards the front edge inhale halfway 660 00:29:48,859 --> 00:29:55,129 lift and exhale forward fold inhale 661 00:29:55,129 --> 00:29:57,349 spread the fingertips sweep the hands 662 00:29:57,349 --> 00:30:00,169 all the way up reach for the sky and 663 00:30:00,169 --> 00:30:03,489 exhale hands to heart tuck your pelvis 664 00:30:03,489 --> 00:30:05,869 just take a moment here to notice how 665 00:30:05,869 --> 00:30:07,149 you feel 666 00:30:07,149 --> 00:30:09,679 observe your breath remember your 667 00:30:09,679 --> 00:30:12,979 intention find that lift in the heart 668 00:30:12,979 --> 00:30:15,409 and we'll find soft knees again and 669 00:30:15,409 --> 00:30:19,009 inhale sweep the fingertips up on an 670 00:30:19,009 --> 00:30:23,059 exhale diving forward inhale halfway 671 00:30:23,059 --> 00:30:28,519 lift and exhale forward fold bend the 672 00:30:28,519 --> 00:30:30,649 knees step or this time you can hop the 673 00:30:30,649 --> 00:30:34,489 feet back to plank inhale shifting the 674 00:30:34,489 --> 00:30:35,899 weight forward chaturanga practice 675 00:30:35,899 --> 00:30:37,879 hugging the elbows in we slowly lower 676 00:30:37,879 --> 00:30:42,139 down Cobra or upward facing dog take a 677 00:30:42,139 --> 00:30:44,119 deep breath in and on an exhale to 678 00:30:44,119 --> 00:30:47,209 downward facing dog we go this time walk 679 00:30:47,209 --> 00:30:50,869 the big toes to the center line and we 680 00:30:50,869 --> 00:30:53,629 anchor down through the left heel inhale 681 00:30:53,629 --> 00:30:56,629 slide the right leg up this time square 682 00:30:56,629 --> 00:30:58,369 the right hip so you might turn the 683 00:30:58,369 --> 00:31:00,409 right toes down towards the ground and 684 00:31:00,409 --> 00:31:03,440 flex the right foot strong press into 685 00:31:03,440 --> 00:31:06,429 both palms evenly take a deep breath in 686 00:31:06,429 --> 00:31:09,200 and then on an exhale we'll slowly nice 687 00:31:09,200 --> 00:31:10,010 and slow 688 00:31:10,010 --> 00:31:11,930 and that right knee hugging in towards 689 00:31:11,930 --> 00:31:14,090 the heart once again as the gaze moves 690 00:31:14,090 --> 00:31:18,140 forward inhale exhale step the right 691 00:31:18,140 --> 00:31:20,570 foot up now check it out here we go 692 00:31:20,570 --> 00:31:22,190 we're going to walk the left toes all 693 00:31:22,190 --> 00:31:24,850 the way up lifting the left foot up here 694 00:31:24,850 --> 00:31:27,950 now I take a nice slow entrance into the 695 00:31:27,950 --> 00:31:29,720 standing split and I want you to just 696 00:31:29,720 --> 00:31:31,190 kind of forget what you know about 697 00:31:31,190 --> 00:31:33,740 standing splits shape work on the 698 00:31:33,740 --> 00:31:35,870 sensations here so I press in all four 699 00:31:35,870 --> 00:31:38,570 corners of the right foot I really keep 700 00:31:38,570 --> 00:31:41,150 a soft bend in my right knees I stretch 701 00:31:41,150 --> 00:31:43,220 to the right leg I'm going to pull my 702 00:31:43,220 --> 00:31:46,010 right hip crease up back as I stay alive 703 00:31:46,010 --> 00:31:48,680 through my left foot so how high you get 704 00:31:48,680 --> 00:31:50,600 that foot up is no matter in fact we 705 00:31:50,600 --> 00:31:52,250 want to dial the left toes down and 706 00:31:52,250 --> 00:31:55,040 really flex through the left foot as if 707 00:31:55,040 --> 00:31:56,870 you're pressing into the ball drain of 708 00:31:56,870 --> 00:31:59,960 that big toe if you have blocks or if 709 00:31:59,960 --> 00:32:02,510 you have a chair you can lift it lift 710 00:32:02,510 --> 00:32:03,890 the earth up to you so you can work on 711 00:32:03,890 --> 00:32:07,640 this here if you're wanting to go a 712 00:32:07,640 --> 00:32:08,930 little bit further and play with balance 713 00:32:08,930 --> 00:32:10,400 you might walk the fingertips in line 714 00:32:10,400 --> 00:32:14,510 with your foot maybe even wrapping 715 00:32:14,510 --> 00:32:18,110 around the leg take a deep breath in 716 00:32:18,110 --> 00:32:19,850 wherever you are really bright through 717 00:32:19,850 --> 00:32:23,720 the legs press into that left heel then 718 00:32:23,720 --> 00:32:26,330 on an exhale anchor navel to spine here 719 00:32:26,330 --> 00:32:28,370 as you slowly Bend that right leg and 720 00:32:28,370 --> 00:32:31,460 release the left toes down strong breath 721 00:32:31,460 --> 00:32:32,960 in here's we bend the front knee and 722 00:32:32,960 --> 00:32:35,120 inhale lift the fingertips up and 723 00:32:35,120 --> 00:32:37,160 overhead high lunge 724 00:32:37,160 --> 00:32:40,510 so we're hugging energy into the midline 725 00:32:40,510 --> 00:32:44,000 great bend your left knee here lengthen 726 00:32:44,000 --> 00:32:45,320 tailbone down just like we did before 727 00:32:45,320 --> 00:32:48,170 and allow the hip points here to get a 728 00:32:48,170 --> 00:32:50,000 little sunlight so I'm going from here 729 00:32:50,000 --> 00:32:53,480 to bending left knee really scooping the 730 00:32:53,480 --> 00:32:54,860 tailbone under and letting those hip 731 00:32:54,860 --> 00:32:57,290 points shine up strong high lunge here 732 00:32:57,290 --> 00:32:58,550 you might straighten the back leg in 733 00:32:58,550 --> 00:33:00,490 again take a deep breath in and then 734 00:33:00,490 --> 00:33:03,470 exhale bend the elbows thumbs are going 735 00:33:03,470 --> 00:33:05,600 to spread back towards the back edge of 736 00:33:05,600 --> 00:33:07,760 your mat spread your fingertips inhale 737 00:33:07,760 --> 00:33:10,240 lift your heart tuck the pelvis and 738 00:33:10,240 --> 00:33:14,080 exhale bend the elbows 739 00:33:14,080 --> 00:33:16,490 inhale fingertips kiss up and overhead 740 00:33:16,490 --> 00:33:21,560 and exhale bend the elbows awesome let's 741 00:33:21,560 --> 00:33:28,220 do one more inhale exhale excuse me and 742 00:33:28,220 --> 00:33:30,500 my voice broke there and then we gently 743 00:33:30,500 --> 00:33:33,260 release plant the left palm next to the 744 00:33:33,260 --> 00:33:34,850 right foot feel free to lower your back 745 00:33:34,850 --> 00:33:37,940 knee on a nice sweet sweeping breath I'm 746 00:33:37,940 --> 00:33:39,620 going to reach my right fingertips all 747 00:33:39,620 --> 00:33:41,270 the way up towards the sky coming into a 748 00:33:41,270 --> 00:33:43,400 twist again back knee can be low 749 00:33:43,400 --> 00:33:45,500 take a deep breath in here pull your 750 00:33:45,500 --> 00:33:46,820 right hip crease back careful not to 751 00:33:46,820 --> 00:33:48,590 collapse into your foundation but press 752 00:33:48,590 --> 00:33:51,920 away and then on an exhale we'll release 753 00:33:51,920 --> 00:33:54,500 great plant the palms slide the right 754 00:33:54,500 --> 00:33:56,450 toes back and take a vinyasa 755 00:33:56,450 --> 00:33:59,810 you might take a break here instead find 756 00:33:59,810 --> 00:34:02,900 your own bliss here today choose your 757 00:34:02,900 --> 00:34:07,030 own adventure and stick with your breath 758 00:34:07,030 --> 00:34:11,050 together we'll meet downward facing dog 759 00:34:11,050 --> 00:34:17,210 deep breath in Long breath out bring the 760 00:34:17,210 --> 00:34:18,530 two big toes together this time 761 00:34:18,530 --> 00:34:20,360 anchoring down strong through the right 762 00:34:20,360 --> 00:34:23,530 heel inhale slide the left leg up high 763 00:34:23,530 --> 00:34:26,030 take a moment to square the hips maybe 764 00:34:26,030 --> 00:34:27,409 notice what's happening with the 765 00:34:27,409 --> 00:34:28,699 shoulders if you're kind of dumping all 766 00:34:28,699 --> 00:34:30,469 your weight into your right shoulder 767 00:34:30,469 --> 00:34:33,770 drop the left shoulder down inhale in 768 00:34:33,770 --> 00:34:36,230 squeeze the left knee all the way in 769 00:34:36,230 --> 00:34:38,840 towards the heart as you exhale out gaze 770 00:34:38,840 --> 00:34:41,960 is for Shh let's tuck the left foot up 771 00:34:41,960 --> 00:34:45,020 into our lunge great here we go with 772 00:34:45,020 --> 00:34:46,580 fingertips on the mat I'm going to 773 00:34:46,580 --> 00:34:48,050 soften the right knee and step the right 774 00:34:48,050 --> 00:34:49,879 foot up to standing split 775 00:34:49,879 --> 00:34:52,280 now again especially for our practice 776 00:34:52,280 --> 00:34:53,840 here today just forget what you know 777 00:34:53,840 --> 00:34:55,820 about standing split that shape here 778 00:34:55,820 --> 00:34:57,380 right we're going to we're going to work 779 00:34:57,380 --> 00:35:00,020 on sensation rather than shape so 780 00:35:00,020 --> 00:35:02,080 pressing into my foundation strong 781 00:35:02,080 --> 00:35:05,450 staying soft in that left knee engaged 782 00:35:05,450 --> 00:35:09,669 I'm going to lift my right leg up high 783 00:35:10,300 --> 00:35:13,520 nice awareness in the shoulders right 784 00:35:13,520 --> 00:35:15,020 toes dial down and I'm going to really 785 00:35:15,020 --> 00:35:19,210 press into the ball joint of my big toe 786 00:35:19,210 --> 00:35:24,290 spread the toes breathe maybe you walk 787 00:35:24,290 --> 00:35:26,450 the fingertips in maybe not maybe again 788 00:35:26,450 --> 00:35:29,470 two blocks here kind of like two stilts 789 00:35:29,470 --> 00:35:32,660 so we're making do finding what feels 790 00:35:32,660 --> 00:35:36,829 good in the challenge and the thing 791 00:35:36,829 --> 00:35:38,359 about balancing postures is you do 792 00:35:38,359 --> 00:35:40,190 sometimes throw yourself off balance 793 00:35:40,190 --> 00:35:44,000 right we practice dealing with that too 794 00:35:44,000 --> 00:35:48,619 and if you fall I'll catch you one more 795 00:35:48,619 --> 00:35:51,740 breath here on an exhale anchor navel to 796 00:35:51,740 --> 00:35:53,630 spine soften through that standing lakes 797 00:35:53,630 --> 00:35:55,790 and the right toes back and with one 798 00:35:55,790 --> 00:35:58,490 bold sweeping breath in we reach the 799 00:35:58,490 --> 00:36:01,660 fingertips up high high lunge 800 00:36:01,660 --> 00:36:04,819 also known as Crescent lunge we pull the 801 00:36:04,819 --> 00:36:07,190 thumbs back and we do a little 802 00:36:07,190 --> 00:36:09,290 housekeeping here so especially in your 803 00:36:09,290 --> 00:36:10,970 home practice right it's yours to 804 00:36:10,970 --> 00:36:14,210 explore and yours to tend to so when 805 00:36:14,210 --> 00:36:16,220 you're in a fast pace of vinyasa class 806 00:36:16,220 --> 00:36:17,750 hopefully you're still doing the same 807 00:36:17,750 --> 00:36:20,299 but you know you kind of go to class to 808 00:36:20,299 --> 00:36:22,520 move with others breathe with others so 809 00:36:22,520 --> 00:36:24,349 here you have a chance to tend to it 810 00:36:24,349 --> 00:36:27,619 bend the back knee lengthen tailbone 811 00:36:27,619 --> 00:36:29,240 down scoop the tailbone down so you can 812 00:36:29,240 --> 00:36:31,690 lift those hip points up towards the sky 813 00:36:31,690 --> 00:36:34,990 then you might straighten that back knee 814 00:36:34,990 --> 00:36:38,540 breathing deep inhale looking up we 815 00:36:38,540 --> 00:36:41,630 might begin to maybe integrate the neck 816 00:36:41,630 --> 00:36:43,579 on this move as we exhale bend the 817 00:36:43,579 --> 00:36:47,900 elbows chin to chest this time inhale 818 00:36:47,900 --> 00:36:50,619 challenging our balance with the gaze 819 00:36:50,619 --> 00:36:53,750 reaching up looking up and exhale 820 00:36:53,750 --> 00:36:59,180 bending the elbows if that's too 821 00:36:59,180 --> 00:37:00,770 unstable for you can just keep your eyes 822 00:37:00,770 --> 00:37:06,980 focused on one thing working slowly but 823 00:37:06,980 --> 00:37:13,240 surely towards a place of more balanced 824 00:37:13,240 --> 00:37:18,079 stability and ease one more in you and 825 00:37:18,079 --> 00:37:21,310 exhale bending the elbows 826 00:37:21,310 --> 00:37:24,560 great inhale reach it up exhale release 827 00:37:24,560 --> 00:37:26,450 we find our twist on the other side 828 00:37:26,450 --> 00:37:28,010 right palm comes down we can lower that 829 00:37:28,010 --> 00:37:30,349 back knee if we need to and nal sweeping 830 00:37:30,349 --> 00:37:31,670 the left fingertips up towards the sky 831 00:37:31,670 --> 00:37:35,500 pull the shoulders away from the ears 832 00:37:35,619 --> 00:37:41,390 press away from the earth one full 833 00:37:41,390 --> 00:37:44,810 breath and then on an exhale we release 834 00:37:44,810 --> 00:37:47,000 awesome plant the palms slide the left 835 00:37:47,000 --> 00:37:56,060 toes back and take your vinyasa we're 836 00:37:56,060 --> 00:37:58,339 going to take three breaths in child's 837 00:37:58,339 --> 00:38:00,650 pose or downward facing dog so you can 838 00:38:00,650 --> 00:38:02,869 choose your own resting posture here 839 00:38:02,869 --> 00:38:05,570 coming into an extended Child's Pose or 840 00:38:05,570 --> 00:38:07,190 resting in downward facing dog 841 00:38:07,190 --> 00:38:09,770 fill your three breaths here nice long 842 00:38:09,770 --> 00:38:12,349 smooth deep breaths see if you can 843 00:38:12,349 --> 00:38:15,230 extend the inhale extend the exhale nice 844 00:38:15,230 --> 00:38:25,520 and long if you're an extended Child's 845 00:38:25,520 --> 00:38:27,589 Pose slowly make your way back up to 846 00:38:27,589 --> 00:38:30,290 downward facing dog or we'll take a deep 847 00:38:30,290 --> 00:38:33,080 breath in and on an exhale bend the 848 00:38:33,080 --> 00:38:35,599 knees look forward and hop towards the 849 00:38:35,599 --> 00:38:37,880 front edge of your mat inhale halfway 850 00:38:37,880 --> 00:38:43,119 lift exhale soften and release down 851 00:38:43,119 --> 00:38:45,349 inhale sweep the arms up and overhead 852 00:38:45,349 --> 00:38:49,010 full body stretch and exhale back down 853 00:38:49,010 --> 00:38:53,480 we go forward fold inhale lifting up 854 00:38:53,480 --> 00:38:59,060 flat back exhale uttanasana plant the 855 00:38:59,060 --> 00:39:00,680 palms step or hop the feet back take a 856 00:39:00,680 --> 00:39:04,760 deep breath in exhale shifting forward 857 00:39:04,760 --> 00:39:07,430 lower down Cobra or upward facing dog 858 00:39:07,430 --> 00:39:09,980 after your heart opener take a deep 859 00:39:09,980 --> 00:39:15,680 breath in and on an exhale down dog from 860 00:39:15,680 --> 00:39:16,940 here we'll walk the big toes together 861 00:39:16,940 --> 00:39:18,890 drop the left heel down again inhale 862 00:39:18,890 --> 00:39:21,950 slide the right leg up high exhale bend 863 00:39:21,950 --> 00:39:24,020 the right knee squeeze it in towards the 864 00:39:24,020 --> 00:39:26,050 heart gaze is forward open your throat 865 00:39:26,050 --> 00:39:28,580 step the right foot up then immediately 866 00:39:28,580 --> 00:39:30,710 we again go into the standing split 867 00:39:30,710 --> 00:39:32,859 practice 868 00:39:32,859 --> 00:39:35,619 so this time pulling the right hip 869 00:39:35,619 --> 00:39:37,779 crease back this time you might begin to 870 00:39:37,779 --> 00:39:41,499 wrap the right hand around the keV keV 871 00:39:41,499 --> 00:39:45,609 keV maybe the left maybe you're like 872 00:39:45,609 --> 00:39:50,369 girl another day another year dude 873 00:39:50,369 --> 00:39:55,469 breathe press into your left foot strong 874 00:40:00,539 --> 00:40:02,829 and then we'll soften the standing leg 875 00:40:02,829 --> 00:40:04,269 connect to your core as you send the 876 00:40:04,269 --> 00:40:06,759 left toes back inhale sweep the arms up 877 00:40:06,759 --> 00:40:09,190 and overhead nice strong Crescent lunge 878 00:40:09,190 --> 00:40:12,459 and then exhale all the way back down 879 00:40:12,459 --> 00:40:15,039 take your twist inhale right fingertips 880 00:40:15,039 --> 00:40:17,259 reach up towards the sky we press down 881 00:40:17,259 --> 00:40:19,479 through that right big toe so make sure 882 00:40:19,479 --> 00:40:21,160 your right knees not coming out here and 883 00:40:21,160 --> 00:40:24,190 then exhale down we go slide the right 884 00:40:24,190 --> 00:40:34,630 toes back and vinyasa in downward dog 885 00:40:34,630 --> 00:40:36,700 we'll drop the right heel and inhale 886 00:40:36,700 --> 00:40:39,789 lift the left leg up high deep breath in 887 00:40:39,789 --> 00:40:42,549 exhale bend the left knee squeeze it up 888 00:40:42,549 --> 00:40:43,839 and in towards your heart gaze is 889 00:40:43,839 --> 00:40:46,029 forward and we'll step the left foot up 890 00:40:46,029 --> 00:40:48,430 in your own time find a softness of 891 00:40:48,430 --> 00:40:51,430 buoyancy as you practice here standing 892 00:40:51,430 --> 00:40:55,299 splits right toes down left hip crease 893 00:40:55,299 --> 00:40:59,499 pulls up and back connect to your Center 894 00:40:59,499 --> 00:41:02,559 your core and we play here and it might 895 00:41:02,559 --> 00:41:05,940 be here y'all no problem 896 00:41:09,990 --> 00:41:12,220 so one thing I want to say that I would 897 00:41:12,220 --> 00:41:13,750 absolutely say if I was teaching public 898 00:41:13,750 --> 00:41:15,940 classes if your right butt cheek is 899 00:41:15,940 --> 00:41:17,950 stacked over your left butt cheek then 900 00:41:17,950 --> 00:41:19,330 we're kind of going into more of a 901 00:41:19,330 --> 00:41:22,060 Halfmoon situation here so Taiwan your 902 00:41:22,060 --> 00:41:24,250 right toes down to the earth drop your 903 00:41:24,250 --> 00:41:26,530 right butt cheek and breathe into the 904 00:41:26,530 --> 00:41:29,040 sensation 905 00:41:29,220 --> 00:41:32,860 one more breath then connect to your 906 00:41:32,860 --> 00:41:34,570 core as you exhale soften through the 907 00:41:34,570 --> 00:41:38,380 standing leg right toes back inhale whoo 908 00:41:38,380 --> 00:41:46,000 high lunge on an exhale releasing down 909 00:41:46,000 --> 00:41:48,220 we find our twist right palm to the 910 00:41:48,220 --> 00:41:52,480 earth inhale open up and exhale back 911 00:41:52,480 --> 00:41:55,330 down take your vinyasa and then together 912 00:41:55,330 --> 00:42:05,710 we'll meet in child's pose everyone take 913 00:42:05,710 --> 00:42:08,530 three breaths here fingertips sweep swim 914 00:42:08,530 --> 00:42:10,480 towards the toes and we rest the 915 00:42:10,480 --> 00:42:16,380 shoulders the head down take your rest 916 00:42:17,670 --> 00:42:20,590 and slowly we'll reach the fingertips up 917 00:42:20,590 --> 00:42:22,240 towards the front edge and take your 918 00:42:22,240 --> 00:42:24,460 time enjoy the transition as you come 919 00:42:24,460 --> 00:42:27,130 back to all fours inhale lots of love in 920 00:42:27,130 --> 00:42:30,520 and on an exhale send it back downward 921 00:42:30,520 --> 00:42:32,710 facing done awesome work my friends 922 00:42:32,710 --> 00:42:35,410 stick with it we inhale look forward and 923 00:42:35,410 --> 00:42:37,500 exhale hop towards the front actual 924 00:42:37,500 --> 00:42:40,600 inhale flat back draw the shoulder 925 00:42:40,600 --> 00:42:43,750 blades together and exhale bow inhale 926 00:42:43,750 --> 00:42:46,120 sweep the fingertips up reach towards 927 00:42:46,120 --> 00:42:49,270 the sky and hang with me exhale enjoy 928 00:42:49,270 --> 00:42:53,260 this move back down we go inhale halfway 929 00:42:53,260 --> 00:42:56,860 lift exhale forward fold 930 00:42:56,860 --> 00:43:00,070 plant the palms step it back vinyasa 931 00:43:00,070 --> 00:43:03,430 chaturanga to updog or lowering all the 932 00:43:03,430 --> 00:43:08,590 way down to cool together we'll meet 933 00:43:08,590 --> 00:43:11,440 downward facing dog where we'll walk the 934 00:43:11,440 --> 00:43:13,390 two big toes together in once again and 935 00:43:13,390 --> 00:43:15,910 drop the left heel down strong inhale 936 00:43:15,910 --> 00:43:18,610 lift the right leg up exhale squeeze the 937 00:43:18,610 --> 00:43:20,440 right knee in towards your heart gaze 938 00:43:20,440 --> 00:43:23,140 for step the right foot up pivot on the 939 00:43:23,140 --> 00:43:26,980 back foot and slowly will rise up for a 940 00:43:26,980 --> 00:43:28,630 little grounding moment here in warrior 941 00:43:28,630 --> 00:43:32,460 one super strong warrior one ten to it 942 00:43:32,460 --> 00:43:36,069 and when you're ready inhale arms up 943 00:43:36,069 --> 00:43:40,480 high deep breath in here now check it 944 00:43:40,480 --> 00:43:40,869 out 945 00:43:40,869 --> 00:43:42,849 this isn't your mama's balancing 946 00:43:42,849 --> 00:43:43,869 practice here so you might have thought 947 00:43:43,869 --> 00:43:44,980 we're going to do a bunch of tree pose 948 00:43:44,980 --> 00:43:47,230 and stuff but we're not yay we're gonna 949 00:43:47,230 --> 00:43:48,880 anchor a navel to spine here 950 00:43:48,880 --> 00:43:51,190 hug the outer ribs in I'm going to 951 00:43:51,190 --> 00:43:53,170 slowly pivot on the back foot I'm here 952 00:43:53,170 --> 00:43:56,470 and then on an exhale I'm going to turn 953 00:43:56,470 --> 00:43:57,790 towards the right side of the mat 954 00:43:57,790 --> 00:43:59,740 sending my right fingertips towards the 955 00:43:59,740 --> 00:44:01,990 back and also pulling gently right hip 956 00:44:01,990 --> 00:44:04,030 crease towards the back edge of your mat 957 00:44:04,030 --> 00:44:06,099 so I'm coming into a twist here remember 958 00:44:06,099 --> 00:44:08,829 this tailbone lengthening down hip bone 959 00:44:08,829 --> 00:44:11,380 hip points high up towards the sky so 960 00:44:11,380 --> 00:44:13,890 yours might be here today no prop 961 00:44:13,890 --> 00:44:16,900 breathe then we're going to turn the 962 00:44:16,900 --> 00:44:19,960 right thumb down reach towards the outer 963 00:44:19,960 --> 00:44:23,170 edge of your left thigh and inhale left 964 00:44:23,170 --> 00:44:25,510 fingertips up high so you can see what's 965 00:44:25,510 --> 00:44:26,680 going on here I'm dropping the right 966 00:44:26,680 --> 00:44:28,780 thumb down and I'm reaching the left 967 00:44:28,780 --> 00:44:32,560 fingertips up towards the sky inhale in 968 00:44:32,560 --> 00:44:35,369 then think about moving from your Center 969 00:44:35,369 --> 00:44:37,839 dialing from your Center your navel or 970 00:44:37,839 --> 00:44:39,849 your heart I'm going to open up to 971 00:44:39,849 --> 00:44:42,520 warrior two on an exhale pivoting on the 972 00:44:42,520 --> 00:44:46,359 back foot awesome inhale reach forward 973 00:44:46,359 --> 00:44:48,970 and exhale reverse warriors sink deep 974 00:44:48,970 --> 00:44:53,440 into that front leg inhale in and exhale 975 00:44:53,440 --> 00:44:55,990 all the way back down to your lunge 976 00:44:55,990 --> 00:44:58,210 awesome plant the palms and take a 977 00:44:58,210 --> 00:45:07,329 vinyasa or skip it together we'll meet 978 00:45:07,329 --> 00:45:09,180 downward facing dog 979 00:45:09,180 --> 00:45:12,550 deep breath in and lion's breath this 980 00:45:12,550 --> 00:45:16,510 time long breath out drop the right heel 981 00:45:16,510 --> 00:45:19,329 inhale slide the left leg up high exhale 982 00:45:19,329 --> 00:45:21,250 bend the left knee squeeze it in towards 983 00:45:21,250 --> 00:45:23,230 your heart gaze is forward super strong 984 00:45:23,230 --> 00:45:25,869 step the left foot up pivot on the back 985 00:45:25,869 --> 00:45:28,270 foot ground for a moment here in veera 986 00:45:28,270 --> 00:45:31,570 one warrior one expands our back 987 00:45:31,570 --> 00:45:34,010 reaching fingertips up high take a deep 988 00:45:34,010 --> 00:45:36,830 breath in then on it exhale connect to 989 00:45:36,830 --> 00:45:37,640 your Center 990 00:45:37,640 --> 00:45:39,530 full body experiences we pivot on the 991 00:45:39,530 --> 00:45:46,310 back foot and find our twist so this 992 00:45:46,310 --> 00:45:47,690 will be a little bit different for 993 00:45:47,690 --> 00:45:48,940 everyone 994 00:45:48,940 --> 00:45:52,790 tend to it deep breath in then we'll 995 00:45:52,790 --> 00:45:54,680 send the left thumb down now to the 996 00:45:54,680 --> 00:45:57,230 outer edge of that right thigh reach the 997 00:45:57,230 --> 00:45:58,730 right fingertips up and overhead and 998 00:45:58,730 --> 00:45:59,810 breathe deep 999 00:45:59,810 --> 00:46:02,180 hug energy into the midline inner thighs 1000 00:46:02,180 --> 00:46:04,730 squeeze in towards the midline deep 1001 00:46:04,730 --> 00:46:07,520 breath in and then on an exhale enjoy 1002 00:46:07,520 --> 00:46:08,660 this move we're going to pivot on the 1003 00:46:08,660 --> 00:46:10,900 back foot dial the heart and the center 1004 00:46:10,900 --> 00:46:14,170 around come out to your warrior two 1005 00:46:14,170 --> 00:46:17,210 awesome inhale reach forward up and back 1006 00:46:17,210 --> 00:46:20,810 take it into reverse warrior inhale in 1007 00:46:20,810 --> 00:46:24,020 and exhale all the way back down to your 1008 00:46:24,020 --> 00:46:34,369 vinyasa feel free to skip it from 1009 00:46:34,369 --> 00:46:36,650 downward facing dog we will repeat 1010 00:46:36,650 --> 00:46:39,320 dropping the left heel here we go inhale 1011 00:46:39,320 --> 00:46:40,970 lift the right leg up high stick with it 1012 00:46:40,970 --> 00:46:43,010 my friends squeezing the right knee in 1013 00:46:43,010 --> 00:46:44,660 towards the heart gaze is forward you 1014 00:46:44,660 --> 00:46:46,550 got it step the right foot up take a 1015 00:46:46,550 --> 00:46:49,220 moment here to ground in warrior one as 1016 00:46:49,220 --> 00:46:51,400 you inhale reach the fingertips up and 1017 00:46:51,400 --> 00:46:54,650 exhale pivot on the back foot open up 1018 00:46:54,650 --> 00:46:56,240 towards the right right fingertips back 1019 00:46:56,240 --> 00:46:58,070 as you open your heart to your twist 1020 00:46:58,070 --> 00:47:01,010 then write them down as we lift the left 1021 00:47:01,010 --> 00:47:04,099 fingertips up and overhead stretch and 1022 00:47:04,099 --> 00:47:06,619 then enjoy this unraveling as we oh I 1023 00:47:06,619 --> 00:47:08,390 just saw Cardinal it's Cardinal right 1024 00:47:08,390 --> 00:47:11,390 there it's cool inhale in exhale warrior 1025 00:47:11,390 --> 00:47:13,790 two how cool is it kinda lining 1026 00:47:13,790 --> 00:47:17,140 pull the pinkies back strong Veera two 1027 00:47:17,140 --> 00:47:20,270 inhale reach forward up and back reverse 1028 00:47:20,270 --> 00:47:23,690 warrior and then exhale all the way back 1029 00:47:23,690 --> 00:47:28,540 down we go vinyasa 1030 00:47:34,029 --> 00:47:37,069 last side from downward facing dog we 1031 00:47:37,069 --> 00:47:40,130 drop the right heel inhale slide the 1032 00:47:40,130 --> 00:47:43,279 left leg up high exhale squeeze the left 1033 00:47:43,279 --> 00:47:46,249 knee in towards your heart then step it 1034 00:47:46,249 --> 00:47:47,269 up into your lunge 1035 00:47:47,269 --> 00:47:53,569 warrior one deep breath in exhale pivot 1036 00:47:53,569 --> 00:47:55,279 on the back foot connect to your core as 1037 00:47:55,279 --> 00:47:59,989 you open up into your twist inhale left 1038 00:47:59,989 --> 00:48:01,430 thumb comes down as you reach the right 1039 00:48:01,430 --> 00:48:04,660 fingertips up and overhead stretch 1040 00:48:04,660 --> 00:48:08,630 breathe and then enjoy this unraveling 1041 00:48:08,630 --> 00:48:11,269 out we go to warrior two pivoting on the 1042 00:48:11,269 --> 00:48:12,739 outer edge of that back foot nice and 1043 00:48:12,739 --> 00:48:13,219 strong 1044 00:48:13,219 --> 00:48:16,689 remember lengthening the tailbone down 1045 00:48:16,689 --> 00:48:20,499 inhale reach forward up and back 1046 00:48:20,499 --> 00:48:23,089 peaceful warrior reverse warrior and 1047 00:48:23,089 --> 00:48:25,670 then exhale all the way back down we go 1048 00:48:25,670 --> 00:48:28,009 last chance for a vinyasa feel free to 1049 00:48:28,009 --> 00:48:38,269 skip it and then on an exhale back to 1050 00:48:38,269 --> 00:48:41,059 downward facing dog for three final 1051 00:48:41,059 --> 00:48:44,569 breaths in through the nose maybe out 1052 00:48:44,569 --> 00:48:45,709 through the mouth if you're feeling 1053 00:48:45,709 --> 00:48:52,759 really hot and then slowly we'll lower 1054 00:48:52,759 --> 00:48:54,829 to the knees awesome 1055 00:48:54,829 --> 00:48:57,079 sweep the toes to the right side of your 1056 00:48:57,079 --> 00:49:00,489 mat come to a nice cross-legged position 1057 00:49:00,489 --> 00:49:04,339 just like we did before take a moment to 1058 00:49:04,339 --> 00:49:05,839 rotate out the wrist if you need to 1059 00:49:05,839 --> 00:49:10,609 catch your breath then we'll flip the 1060 00:49:10,609 --> 00:49:14,499 palms up and inhale sit up nice and tall 1061 00:49:14,499 --> 00:49:20,198 close your eyes and let something go 1062 00:49:26,190 --> 00:49:29,670 just notice how you feel 1063 00:49:35,130 --> 00:49:36,690 and then we'll take it into a nice 1064 00:49:36,690 --> 00:49:39,390 gentle twist so right fingertips walk 1065 00:49:39,390 --> 00:49:41,700 behind the left palm comes to the top of 1066 00:49:41,700 --> 00:49:44,400 the right knee this is the journey here 1067 00:49:44,400 --> 00:49:46,099 tucking the chin into the chest and 1068 00:49:46,099 --> 00:49:49,619 rolling up tall taking a deep breath in 1069 00:49:49,619 --> 00:49:52,529 as you do so and then exhale imagining 1070 00:49:52,529 --> 00:49:57,150 your heart moving towards the right so 1071 00:49:57,150 --> 00:49:59,579 careful not to muss goal this muscle 1072 00:49:59,579 --> 00:50:03,269 disc right use this pattern of inhaling 1073 00:50:03,269 --> 00:50:11,910 rolling up and exhaling journeying into 1074 00:50:11,910 --> 00:50:21,150 the twist inhaling rolling up and exhale 1075 00:50:21,150 --> 00:50:27,869 we turning into the twist soft in the 1076 00:50:27,869 --> 00:50:30,019 neck 1077 00:50:32,540 --> 00:50:35,270 take one more breath wherever you are 1078 00:50:35,270 --> 00:50:39,570 and then use your exhale to switch right 1079 00:50:39,570 --> 00:50:41,010 palm comes to the left knee left 1080 00:50:41,010 --> 00:50:43,410 fingertips behind careful not to crank 1081 00:50:43,410 --> 00:50:44,910 it up but let's move with the breath 1082 00:50:44,910 --> 00:50:49,800 inhale rolling up head over heart heart 1083 00:50:49,800 --> 00:50:53,280 over pelvis here and exhale maybe it's a 1084 00:50:53,280 --> 00:50:55,350 physical journey but maybe it's just 1085 00:50:55,350 --> 00:50:58,050 imagining yourself twisting turning 1086 00:50:58,050 --> 00:51:01,680 maybe it's an energetic thing so play 1087 00:51:01,680 --> 00:51:06,180 here this is so valuable the body for 1088 00:51:06,180 --> 00:51:09,560 the mind for the spirit as well 1089 00:51:28,569 --> 00:51:30,630 take one more breath wherever you are 1090 00:51:30,630 --> 00:51:33,099 and then exhale we'll release back to 1091 00:51:33,099 --> 00:51:35,259 Center awesome work my friends send the 1092 00:51:35,259 --> 00:51:39,279 legs out long press into the heels and 1093 00:51:39,279 --> 00:51:40,989 send the fingertips out in front and 1094 00:51:40,989 --> 00:51:43,359 then turn the fingertips down so you're 1095 00:51:43,359 --> 00:51:44,829 really pressing through the palm here it 1096 00:51:44,829 --> 00:51:47,019 should be nice stretch for the wrists 1097 00:51:47,019 --> 00:51:48,699 and the tops of the arms kind of come 1098 00:51:48,699 --> 00:51:50,799 into this zombie or this thriller move 1099 00:51:50,799 --> 00:51:53,079 here and we connect to our core the tops 1100 00:51:53,079 --> 00:51:55,419 of the thigh bones firm down we get a 1101 00:51:55,419 --> 00:51:56,949 little booty massage here as we roll 1102 00:51:56,949 --> 00:51:59,140 down at least for me I cracked my 1103 00:51:59,140 --> 00:52:01,839 tailbone once many moons ago terrible 1104 00:52:01,839 --> 00:52:05,439 and so this is always a nice for me 1105 00:52:05,439 --> 00:52:06,759 who'd have thought I would ever do this 1106 00:52:06,759 --> 00:52:08,579 again 1107 00:52:08,579 --> 00:52:12,429 so grateful for the healing process take 1108 00:52:12,429 --> 00:52:14,949 a full body stretch when you land deep 1109 00:52:14,949 --> 00:52:17,499 breath in and exhale I don't care who's 1110 00:52:17,499 --> 00:52:19,179 in your practice space or near you go 1111 00:52:19,179 --> 00:52:24,489 ahead and sigh it out ah bend the elbows 1112 00:52:24,489 --> 00:52:26,380 we come to football goalpost arms here 1113 00:52:26,380 --> 00:52:29,699 at cactus arms and you take a nice 1114 00:52:29,699 --> 00:52:33,459 moment here to just chill and relax to 1115 00:52:33,459 --> 00:52:34,599 notice how you feel 1116 00:52:34,599 --> 00:52:37,150 notice how your yoga mat in this moment 1117 00:52:37,150 --> 00:52:40,380 this channels community your breath 1118 00:52:40,380 --> 00:52:42,669 literally has your back your yoga mat 1119 00:52:42,669 --> 00:52:45,429 has your back in this moment it's pretty 1120 00:52:45,429 --> 00:52:49,809 cheesy but it's pretty cool from here we 1121 00:52:49,809 --> 00:52:52,390 have a couple of options if you're short 1122 00:52:52,390 --> 00:52:54,429 on time or you just need to get 1123 00:52:54,429 --> 00:52:56,739 boogieing go ahead and make your way to 1124 00:52:56,739 --> 00:53:01,659 shavasana here otherwise we'll bring the 1125 00:53:01,659 --> 00:53:03,189 feet the soles of the feet up towards 1126 00:53:03,189 --> 00:53:05,019 the sky grab the inner arches or the 1127 00:53:05,019 --> 00:53:08,140 outer arches and take a happy baby play 1128 00:53:08,140 --> 00:53:09,669 with this tilt of the pelvis so you 1129 00:53:09,669 --> 00:53:11,650 might instead of imagining the tailbone 1130 00:53:11,650 --> 00:53:12,819 going up towards the sky you might 1131 00:53:12,819 --> 00:53:13,779 imagine it 1132 00:53:13,779 --> 00:53:15,819 peeling towards the front edge of your 1133 00:53:15,819 --> 00:53:17,829 mat creating a little bit of space in 1134 00:53:17,829 --> 00:53:20,229 the lower back body and then you know 1135 00:53:20,229 --> 00:53:21,339 you can find what feels good here 1136 00:53:21,339 --> 00:53:23,949 rocking a little back and forth maybe 1137 00:53:23,949 --> 00:53:27,789 stretching one leg and the other itching 1138 00:53:27,789 --> 00:53:30,459 your foot popping your toes whatever 1139 00:53:30,459 --> 00:53:33,779 feels awesome 1140 00:53:36,030 --> 00:53:39,910 keep the shoulders relaxed let your 1141 00:53:39,910 --> 00:53:42,100 breath begin to soften the body begins 1142 00:53:42,100 --> 00:53:46,480 to cool down then we'll gently release 1143 00:53:46,480 --> 00:53:48,040 soles of the feet are going to come to 1144 00:53:48,040 --> 00:53:49,270 the mat and we're going to windshield 1145 00:53:49,270 --> 00:53:51,010 wiper the knees over towards the right 1146 00:53:51,010 --> 00:53:52,480 side of the mat letting them fall 1147 00:53:52,480 --> 00:53:54,580 naturally hands can rest wherever they 1148 00:53:54,580 --> 00:53:57,940 naturally lie then you might just stay 1149 00:53:57,940 --> 00:53:59,470 here for a little bit deeper of a 1150 00:53:59,470 --> 00:54:01,630 stretch you might gently lift your right 1151 00:54:01,630 --> 00:54:04,180 foot and bring your right heel your 1152 00:54:04,180 --> 00:54:05,830 right ankle to the top of your left leg 1153 00:54:05,830 --> 00:54:07,510 just letting gravity do the work here so 1154 00:54:07,510 --> 00:54:15,880 nice soft easy stretch you can begin to 1155 00:54:15,880 --> 00:54:21,130 relax your jaw soften the skin maybe 1156 00:54:21,130 --> 00:54:28,030 even close the eyes inhale in release 1157 00:54:28,030 --> 00:54:31,450 and on an exhale we'll slowly shift the 1158 00:54:31,450 --> 00:54:35,140 knees towards the left this might feel 1159 00:54:35,140 --> 00:54:36,490 awesome just right here you might not 1160 00:54:36,490 --> 00:54:38,680 even need this extra little move but if 1161 00:54:38,680 --> 00:54:40,980 you do gently lifting the left leg up 1162 00:54:40,980 --> 00:54:44,020 crossing the left heel on top of the 1163 00:54:44,020 --> 00:54:45,820 right thigh and again softening through 1164 00:54:45,820 --> 00:54:47,850 the fingers the jaw 1165 00:54:47,850 --> 00:54:51,010 if that sigh felt also you might let us 1166 00:54:51,010 --> 00:54:59,010 die out here letting it go 1167 00:55:06,600 --> 00:55:09,460 also and then we'll release take a deep 1168 00:55:09,460 --> 00:55:14,140 breath in Long breath out interlace the 1169 00:55:14,140 --> 00:55:15,970 fingertips bring them behind the head 1170 00:55:15,970 --> 00:55:18,910 elbows left to right inhale send both 1171 00:55:18,910 --> 00:55:20,530 legs up towards the sky scoop your 1172 00:55:20,530 --> 00:55:23,620 tailbone inhale in exhale lift your head 1173 00:55:23,620 --> 00:55:27,490 your neck your shoulders up breathe here 1174 00:55:27,490 --> 00:55:31,510 one last connect to the core four more 1175 00:55:31,510 --> 00:55:34,200 here you could begin to scissor the legs 1176 00:55:34,200 --> 00:55:38,279 keep the elbows nice and wide 1177 00:55:38,310 --> 00:55:41,530 then say it send your gaze up and away 1178 00:55:41,530 --> 00:55:44,230 so up and behind you so that you are 1179 00:55:44,230 --> 00:55:46,180 really taking any unnecessary tension 1180 00:55:46,180 --> 00:55:48,880 out of the neck a couple more breaths 1181 00:55:48,880 --> 00:56:00,550 here you got it and then we release 1182 00:56:00,550 --> 00:56:05,020 everything down hug the knees into the 1183 00:56:05,020 --> 00:56:06,760 chest crawl your shoulder blades 1184 00:56:06,760 --> 00:56:09,190 underneath you oh yeah 1185 00:56:09,190 --> 00:56:11,950 deep squeeze here big hug take a deep 1186 00:56:11,950 --> 00:56:15,580 breath in and then on an exhale shell 1187 00:56:15,580 --> 00:56:19,230 awesome sending the legs out long 1188 00:56:19,230 --> 00:56:22,210 traditionally we let the legs splay out 1189 00:56:22,210 --> 00:56:24,130 we let the arms rest gently at our sides 1190 00:56:24,130 --> 00:56:26,800 but you can break it up here you can be 1191 00:56:26,800 --> 00:56:28,120 a rebel if you want to bring the hands 1192 00:56:28,120 --> 00:56:31,420 on the belly maybe you have a pillow or 1193 00:56:31,420 --> 00:56:33,400 something handy to cover the eyes or 1194 00:56:33,400 --> 00:56:37,810 pillow the head set yourself up for a 1195 00:56:37,810 --> 00:56:40,930 moment of relaxation a moment of letting 1196 00:56:40,930 --> 00:56:45,629 go of stillness in a moment of surrender 1197 00:56:46,980 --> 00:56:51,910 we all are very busy we spent a lot of 1198 00:56:51,910 --> 00:56:53,710 plates we have a lot of things to do 1199 00:56:53,710 --> 00:56:57,460 things to manage emotions to wrestle 1200 00:56:57,460 --> 00:56:59,800 with to deal with but it's pretty 1201 00:56:59,800 --> 00:57:02,280 freaking awesome that you took this time 1202 00:57:02,280 --> 00:57:07,810 to work it out on your mat so what's 60 1203 00:57:07,810 --> 00:57:09,910 seconds longer here in shavasana give 1204 00:57:09,910 --> 00:57:11,350 yourself permission here to do 1205 00:57:11,350 --> 00:57:14,320 absolutely nothing to allow the mind and 1206 00:57:14,320 --> 00:57:15,730 the body of the heart to absorb the 1207 00:57:15,730 --> 00:57:18,540 nutrients of your practice 1208 00:57:19,780 --> 00:57:23,630 stay here for a minute at least or if 1209 00:57:23,630 --> 00:57:27,860 time allows stay here longer I'll bid 1210 00:57:27,860 --> 00:57:29,810 you farewell here by bringing my palms 1211 00:57:29,810 --> 00:57:34,490 together and saying namaste thank you 1212 00:57:34,490 --> 00:57:37,149 for sharing your practice