WEBVTT

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hey guys welcome to 30 days of yoga with

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Adriene I'm Adriene and I'm super

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excited it's day 17 I can't believe it

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we're doing so good alright let's get on

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the mat and get started today we're

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going to be in on our backs so keep the

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soles of the feet on the earth knees up

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towards the sky come into a nice comfy

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position and we're going to move into a

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little bridge pose flow to warm up our

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bodies and drop into our breath so

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whenever you're ready begin to notice

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your breath

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you might windshield wiper the legs

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little side to side

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just to start to connect and draw your

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attention inward maybe a deep breath of

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gratitude for taking this time for you

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and we'll walk the knees up towards the

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hip points or the sit bones rather and

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bring the fingertips down just just kind

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of gauge this length here heels kissing

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the fingers then spread your palms wide

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on the mat make sure your toes are

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pointing forward and on a deep breath

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and we're going to peel up the tail and

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slowly lift the hip points up into a

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bridge pose massaging the spine I'm

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going to let my palms open up as I spill

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on to the upper back body and find a

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deep breath in here on an exhale I

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slowly lower down through the spine and

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I'm going to turn my palms face down

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once again and I find a gentle rock of

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the pelvis in between and then inhale

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press into the feet start by lifting up

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through the tailbone and one vertebra at

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a time I open up and as I hit my

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shoulder blades of the scapula I'm going

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to open up through the palms yes feels

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awesome and keep pressing up and now I'm

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going to just flow in my own time

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massaging the spine if any of the

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muscles of the back body are sore this

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is going to be awesome

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moving with the breath and on an exhale

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release and this time I'm going to

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inhale reach my arms up and overhead

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same thing I pull up through the

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tailbone maybe pull drawls down and then

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I press into my feet to lift up tall I'm

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going to slowly lower my fingertips to

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the ground as I lift up through my full

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potential and then exhale reaching the

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arms up lower the buttocks down and we

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flow with the breath inhale floating the

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flight fingertips down sorry lifting the

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hips up and exhale one more time

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reaching fingertips floating the

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buttocks down deep breath in deep breath

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out palms back down to your sides and

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now we're going to really get into

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massaging the spine and kind of using

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the arms so this can be a little hard to

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describe I think especially via video

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but I'll give them give it my best shot

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we inhale press in all four corners of

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the feet begin to scoop the tailbone up

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so from there I begin to lift up really

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rocking on the pelvis and I'm also going

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to reach up through my hands this time

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so I'm synchronizing the lift off inhale

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reaching up reaching up reaching up and

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then on the exhale fingertips are going

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to come together towards the midline and

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I'm going to slowly lower down I'm going

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to use the reaching of my arms forward

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to really massage the spine slowly

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lowering down and so this will look a

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little different for everyone sometimes

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you can even get into some tight places

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with your fingertips and then I release

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and I kind of hit the refresh button in

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between and try again inhaling reaching

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arms up and overhead scooping the

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tailbone up I reach lift up through the

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hip points and then exhale same thing

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here bring the fingertips together right

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here is a nice spot for me to work into

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the spy

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massage the back body awesome and then I

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release take a breath in between and one

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more time and your own time just playing

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here

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and then I will meet you in this point

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of release awesome shake it off by huh

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given ease into the chest and rocking a

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little side to side scroll the shoulder

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blades down the back body and then take

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a second here to just rotate the ankles

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one way and then the other great hug the

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right knee in towards the chest send the

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left leg out super long press press

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press into the top of that left thigh

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bone and then we'll take a deep breath

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in here as you squeeze up and in and

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then exhale guide the right knee over

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towards the left opening up into a twist

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here this time inhale reach the arms up

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and overhead exhale float the right

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fingertips down again just like that

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inhale reach the arm up overhead and

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exhale down and one more time full

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breath and we exhale fingertips draw

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down we release back to Center and we

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switch hugging the left knee in send the

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right leg out long

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so really pressing some energy through

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that right heel deep breath in on an

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exhale guide the left knee over towards

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the right and the same thing I'm going

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to inhale reach my left fingertips up

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and overhead and exhale float them down

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inhale reach up over and exhale down

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last one inhale deep breath reach up and

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exhale lower and release back to Center

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awesome cross the ankles grab the outer

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edges of the feet we're going to go for

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a little rock and roll back and forth

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back and forth massaging the spine and

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when you feel satisfied go ahead and

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rock all the way up and we're going to

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come to all fours so I have a little

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blanket here you can have the knees with

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a towel or blanket as we come to all

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fours

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take a couple moments here in cat cow

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looping the shoulders stretching the

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belly inhale

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radiates forward and exhale curling the

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tailbone under chin to chest press into

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the earth moving with your breath we'll

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bring it back to Center walk the palms

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out just slightly curl the toes under

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and send it up and back downward facing

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dog

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take a couple breaths here warming up

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the body noticing how this pose evolves

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with regular practice and how our

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awareness expands each day each breath

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take one more deep breath in here maybe

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find stillness I'll bend the knees and

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slowly lower back down to our tabletop

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position

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awesome take a second here to make sure

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you're not crashing into the wrists my

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friend so really press up and out of the

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earth wrists underneath the shoulders

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knees directly underneath the hip points

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inhale extend the right toes out allow

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the left fingertips to reach out and we

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plug in here lowering that right hip and

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plugging in the left shoulder deep

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breath in on an exhale nose to knee

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round everything in inhale expand and

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exhale soften and squeeze it in so

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inhale expand soften through the skin of

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the face careful not to clench in any

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unnecessary places while you squeeze the

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navel up and in yes inhale one more time

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and exhale nose to knee great release

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bring the two big toes together send the

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knees nice and wide inhale reach the

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right fingertips out bring them in and

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underneath the bridge of the left arm as

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we come on to the right ear draw the

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navel up and we might bring the left

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hand to the sacrum here as we breathe

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and close the eyes here stay connected

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through your fingertips and toes

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then we'll slowly unravel and come back

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to our tabletop walking the knees

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underneath the hip points this time I'm

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going to send the left toes out strong

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and right fingertips reach forward to

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join take a second to plug that shoulder

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and level that hip engage all your

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muscles deep breath in and then exhale

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nose to knee rounding inward

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inhale expand spread the fingertips and

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toes grow tall and exhale nose to knee

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inhale expand engage and exhale checking

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in with your core squeeze it up and

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let's do one more inhale expand radiates

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energy through the fingertips and toes

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and exhale to Center great we'll gently

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release bring the two big toes together

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send the left fingertips forward and

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then we'll bring it in and underneath

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the bridge or the right arm this time

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coming into our twist and maybe bringing

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the right palm to the sacrum here and we

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breathe close your eyes find what feels

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good use your breath

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nice then we'll gently unravel back to

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centre

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walk the knees underneath the hip points

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walk the palms out curl the toes under

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and send it up down dog breathe deep

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awesome slowly bending the knees

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lowering back down to our tabletop

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position and this time I'm going to keep

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the right knee bends as I lift the right

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toes up so again careful not to crash

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into your wrists fists are also options

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here also a good option here and I'm

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going to lift the right knee up so right

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toes are going up towards the sky

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I press away from the earth so I'm not

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collapsing in my shoulders here

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breathing deep here breathing deep now

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inhale extend the left fingertips

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forward exhale I'm going to swim around

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to maybe catch my big toe here maybe or

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the arch of my foot or excuse me the

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arch of my foot or the outer edge so to

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reaches on here I'm going to go for the

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arch here so I can open up through my

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left shoulder and find a gentle kickback

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through the right foot now if you're on

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a block here this is great too because

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you can lift the earth up to you or even

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fingertips as an option so find what

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feels good here and stay really mindful

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of your foundation so pressing up and

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out of that back foot finding that

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openness in the heart and if this is not

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available for you today then just work

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on both palms on the earth and keeping

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this leg up if you find this open heart

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in this slight backbend here so we have

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this option or we have this option or

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here or here take one more breath

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wherever you are remember your lower

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belly press into the top of that back

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foot and then gently unravel and release

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we'll curl the toes under drop to the

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elbows and send the sit bones back for a

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rest

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walk the fingertips out create a little

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space in the side body breathe into the

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soles of your feet as you melt your

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heart down and then slowly will rise

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back up we come back to all fours so

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you'll find that pressing up and out of

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the yoga mat or the earth here and then

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we will lift the left knee up so it's

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very easy to just kind of want to crash

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into this right hip so keep that

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awareness on the midline here as you

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lift the left knee up high then again

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you might just stay here finding that

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heart opener here's you drop the

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shoulders down and open the chest or you

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might reach your right fingertips

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forward swim them around to either grab

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that big toe or the arch of the foot or

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the outer edge now press away from the

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earth kick back with that left foot

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press into the top of the right foot and

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open your chest and heart we can come

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onto the fingertips here no prob find

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your breath welcome that heat that tapas

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moving energy prana throughout the body

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one more breath here find an extension

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through the crown and then exhale hug it

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all in back towards Center knees come

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together we curl the toes under and we

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send it back take your rest awesome my

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friends

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slowly will rise back up to all fours

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walk the knees out hip-width apart and

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then send the sit bones up and back down

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dog deep breath in here and long breath

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out if you have a toddler blankie you

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can move it to the side now we're going

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to go for a slow walk up towards the

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front edge of the mat so take your time

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and when you arrive you know what to do

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find your bliss in uttanasana forward

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fold

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stretch it out

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after a couple breaths release the arms

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and inhale lift up the flat back

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position

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take your time pull the elbows back

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breathe in and on your breath out fold

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it back down then we'll tuck the chin

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into the chest and roll it all the way

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up to Mountain Pose

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inhale reaching the arms up and overhead

00:15:59.910 --> 00:16:07.860
and exhale diving forward and then we'll

00:16:07.860 --> 00:16:11.340
slowly roll up into Tadasana drawing

00:16:11.340 --> 00:16:15.060
energy up from the earth stacking the

00:16:15.060 --> 00:16:19.490
spine and finding what feels good here

00:16:19.490 --> 00:16:25.230
stand up nice and tall and then we'll

00:16:25.230 --> 00:16:27.240
inhale reach the arms up and overhead

00:16:27.240 --> 00:16:29.940
full body stretch and exhale follow your

00:16:29.940 --> 00:16:34.050
breath down to forward fold inhale lift

00:16:34.050 --> 00:16:36.960
halfway careful not to clench in the

00:16:36.960 --> 00:16:41.040
toes and then exhale back down forward

00:16:41.040 --> 00:16:44.400
fold plant the palms step the toes back

00:16:44.400 --> 00:16:48.450
to your plank and we'll slowly lower the

00:16:48.450 --> 00:16:50.370
knees or not as we lower all the way to

00:16:50.370 --> 00:16:53.880
the belly inhale open your chest and

00:16:53.880 --> 00:16:56.730
shoulders lift your heart and Cobra and

00:16:56.730 --> 00:17:00.290
exhale to downward facing dog

00:17:00.290 --> 00:17:03.960
deep breath in through the nose let's go

00:17:03.960 --> 00:17:05.310
ahead and exhale today out through the

00:17:05.310 --> 00:17:09.209
mouth here drop the left heel inhale

00:17:09.209 --> 00:17:11.490
lift the right leg high squeeze that

00:17:11.490 --> 00:17:13.140
right knee all the way up in towards

00:17:13.140 --> 00:17:14.670
your heart and then step it into your

00:17:14.670 --> 00:17:17.670
lunge pivot on the back foot and inhale

00:17:17.670 --> 00:17:21.510
rise up warrior one deep breath in here

00:17:21.510 --> 00:17:23.910
on an exhale release the fingertips

00:17:23.910 --> 00:17:26.699
interlace them behind the tail draw the

00:17:26.699 --> 00:17:28.860
knuckles down and away as you open the

00:17:28.860 --> 00:17:30.510
chest and shoulders particularly lifting

00:17:30.510 --> 00:17:32.760
up through the armpit chest here so lift

00:17:32.760 --> 00:17:34.520
lift lift up through the armpit chest

00:17:34.520 --> 00:17:37.200
power through that back leg deep breath

00:17:37.200 --> 00:17:40.050
in then we release the fingertips and

00:17:40.050 --> 00:17:43.350
come back to warrior one here for a

00:17:43.350 --> 00:17:45.090
couple breaths pull the right hip crease

00:17:45.090 --> 00:17:48.439
back find your bliss

00:17:51.620 --> 00:17:54.380
then on an exhale release we come up off

00:17:54.380 --> 00:17:56.240
that back heel and return to our low

00:17:56.240 --> 00:17:56.809
lunge

00:17:56.809 --> 00:17:59.929
great plant the palms and slowly we

00:17:59.929 --> 00:18:01.220
lower down all the way to the belly

00:18:01.220 --> 00:18:07.789
lifting up Cobra exhale release curl the

00:18:07.789 --> 00:18:09.260
toes under send it to downward facing

00:18:09.260 --> 00:18:12.740
dog inhale in through the nose and

00:18:12.740 --> 00:18:16.970
exhale out through the mouth drop the

00:18:16.970 --> 00:18:18.650
right heel inhale lift the left leg high

00:18:18.650 --> 00:18:21.140
then the left knee squeeze it up in

00:18:21.140 --> 00:18:22.970
towards your heart and then step it up

00:18:22.970 --> 00:18:25.070
into your lunge we pivot on the back

00:18:25.070 --> 00:18:27.890
foot and we rise up zero-one strong

00:18:27.890 --> 00:18:30.890
warrior one here lift the heart lift the

00:18:30.890 --> 00:18:34.669
armpit chest open up now keep everything

00:18:34.669 --> 00:18:36.470
lifted as you rain the fingertips down

00:18:36.470 --> 00:18:38.480
we interlace maybe opposite thumb comes

00:18:38.480 --> 00:18:41.450
on top and we open the chest

00:18:41.450 --> 00:18:45.909
knuckles draw down strong legs here

00:18:49.720 --> 00:18:52.760
release the fingertips return fingertips

00:18:52.760 --> 00:18:56.029
up towards the sky warrior one couple

00:18:56.029 --> 00:18:58.070
breaths here coming to your full

00:18:58.070 --> 00:19:00.260
potential or create a little bit of

00:19:00.260 --> 00:19:04.990
movement right working out the kinks and

00:19:04.990 --> 00:19:08.390
we'll slowly release pivot on the back

00:19:08.390 --> 00:19:10.549
heel so bring that back heel up and we

00:19:10.549 --> 00:19:13.100
plant the palms and we come to a plank

00:19:13.100 --> 00:19:15.380
this time walk the toes as wide as the

00:19:15.380 --> 00:19:19.399
mat and fan your index finger middle for

00:19:19.399 --> 00:19:20.720
your ring finger and pé fingers off the

00:19:20.720 --> 00:19:22.130
mat so the thumbs are going to be the

00:19:22.130 --> 00:19:25.010
only fingers on the mat we're really

00:19:25.010 --> 00:19:26.929
pressing into the base of the palm here

00:19:26.929 --> 00:19:29.779
for some wide arm push-ups what crazy

00:19:29.779 --> 00:19:32.299
let's do it bending the elbows left to

00:19:32.299 --> 00:19:34.610
right we lower all the way down and we

00:19:34.610 --> 00:19:35.750
press all the way back up

00:19:35.750 --> 00:19:37.909
I lied you might want to bring your

00:19:37.909 --> 00:19:39.799
index finger on your mat to so it's a

00:19:39.799 --> 00:19:41.240
little different for everyone so you

00:19:41.240 --> 00:19:43.279
just decide index finger and thumb or

00:19:43.279 --> 00:19:44.870
thumb but I want you to press into the

00:19:44.870 --> 00:19:46.490
base of the Palmas the main point

00:19:46.490 --> 00:19:50.179
as we lower down you might do five of

00:19:50.179 --> 00:19:52.909
these here you might sneak in ten you

00:19:52.909 --> 00:19:54.919
might do one but we're doing some wide

00:19:54.919 --> 00:20:00.770
armed push up break here we go lowering

00:20:00.770 --> 00:20:01.580
all the way down

00:20:01.580 --> 00:20:03.800
staying mindful of the neck

00:20:03.800 --> 00:20:05.570
we're not going to count here we're just

00:20:05.570 --> 00:20:07.640
going to see how many we can do have a

00:20:07.640 --> 00:20:11.180
little fun smile wake up the backs of

00:20:11.180 --> 00:20:13.580
the legs as you press up lower belly

00:20:13.580 --> 00:20:17.930
engaged wherever you are do one more you

00:20:17.930 --> 00:20:22.070
got this and then we'll send it up and

00:20:22.070 --> 00:20:23.840
back to downward-facing dog by walking

00:20:23.840 --> 00:20:25.130
the palms back in line with the

00:20:25.130 --> 00:20:28.940
shoulders and downward dog never felt so

00:20:28.940 --> 00:20:36.230
good and the knees generously belly

00:20:36.230 --> 00:20:37.820
comes to the tops of the thighs we

00:20:37.820 --> 00:20:39.620
inhale look forward and exhale hop

00:20:39.620 --> 00:20:41.510
towards the front of the mat take your

00:20:41.510 --> 00:20:45.620
forward fold here and then inhale lift

00:20:45.620 --> 00:20:49.910
to flat back exhale soften and release

00:20:49.910 --> 00:20:51.370
back down

00:20:51.370 --> 00:20:54.580
inhale reaching all the way up overhead

00:20:54.580 --> 00:20:58.630
and exhale hands to the heart

00:20:58.630 --> 00:21:01.390
close your eyes observe your breath

00:21:01.390 --> 00:21:06.230
notice how you feel and we go a little

00:21:06.230 --> 00:21:10.070
deeper connect and the knees inhale we

00:21:10.070 --> 00:21:17.450
reach it up exhale forward fold inhale

00:21:17.450 --> 00:21:18.410
halfway lift

00:21:18.410 --> 00:21:21.170
long beautiful neck and exhale release

00:21:21.170 --> 00:21:22.270
it down

00:21:22.270 --> 00:21:24.740
plant the palms step or hop it back to

00:21:24.740 --> 00:21:27.890
plank slowly lower all the way down this

00:21:27.890 --> 00:21:32.030
time Cobra or upward facing dog on an

00:21:32.030 --> 00:21:34.250
exhale we'll take it to down dog take a

00:21:34.250 --> 00:21:37.010
deep breath in through the nose and long

00:21:37.010 --> 00:21:42.020
exhale out through the mouth great this

00:21:42.020 --> 00:21:43.910
time walk your toes in just a bit

00:21:43.910 --> 00:21:45.350
we're going to press on the left palm

00:21:45.350 --> 00:21:47.420
anchor navel to spine I'm going to reach

00:21:47.420 --> 00:21:49.160
my right fingertips to grab either the

00:21:49.160 --> 00:21:52.850
outer edge of my left thigh or the outer

00:21:52.850 --> 00:21:55.820
edge of my left shin or the ankle so I'm

00:21:55.820 --> 00:21:57.500
here here here in a nice downward dog

00:21:57.500 --> 00:21:59.570
twist look underneath your left armpit

00:21:59.570 --> 00:22:02.360
chest high and breathe deep anchor down

00:22:02.360 --> 00:22:03.560
through the heels if the heels are up

00:22:03.560 --> 00:22:05.900
here that's okay and that right elbow in

00:22:05.900 --> 00:22:07.220
towards the center line and breathe

00:22:07.220 --> 00:22:10.780
press away from your left palm

00:22:12.730 --> 00:22:15.590
inhale release back to Center and take

00:22:15.590 --> 00:22:20.120
it to the other side Bandung left knee

00:22:20.120 --> 00:22:21.980
in towards the centerline pressing away

00:22:21.980 --> 00:22:23.750
from the earth look underneath your

00:22:23.750 --> 00:22:29.090
right armpit chest breathe deep nice two

00:22:29.090 --> 00:22:36.409
stalks of Iong breath here and then I

00:22:36.409 --> 00:22:37.789
release back to Center

00:22:37.789 --> 00:22:40.309
great bend the knees generously slowly

00:22:40.309 --> 00:22:41.570
look up towards the front edge of your

00:22:41.570 --> 00:22:43.789
mat and on an exhale bring your navel

00:22:43.789 --> 00:22:45.860
with you floating up towards the front

00:22:45.860 --> 00:22:47.330
of the mat let's give it a try hopping

00:22:47.330 --> 00:22:51.559
up towards the front edge inhale halfway

00:22:51.559 --> 00:22:55.850
lift and exhale soften and release back

00:22:55.850 --> 00:22:58.850
down inhale bend the knees reach it all

00:22:58.850 --> 00:23:01.690
the way up towards the heavens and

00:23:01.690 --> 00:23:08.809
exhale release to Mountain great so

00:23:08.809 --> 00:23:09.740
we're going to bring the feet together

00:23:09.740 --> 00:23:14.000
here now and really draw energy up from

00:23:14.000 --> 00:23:15.649
the earth palms come together at the

00:23:15.649 --> 00:23:16.010
heart

00:23:16.010 --> 00:23:20.000
and we lengthen the tailbone down so we

00:23:20.000 --> 00:23:21.679
find the stacking of head over heart

00:23:21.679 --> 00:23:25.940
heart over pelvis inhale lift your heart

00:23:25.940 --> 00:23:27.860
and begin to peel up through the right

00:23:27.860 --> 00:23:30.169
foot then I'm going to interlace the

00:23:30.169 --> 00:23:31.820
fingertips and similar to how we went

00:23:31.820 --> 00:23:33.169
into tree pose together I'm going to

00:23:33.169 --> 00:23:35.389
catch my right knee here and just make

00:23:35.389 --> 00:23:38.269
sure that I'm not collapsed here hmm but

00:23:38.269 --> 00:23:40.159
really pressing into that standing leg

00:23:40.159 --> 00:23:42.980
and finding this lift up so it's an

00:23:42.980 --> 00:23:45.880
energetic thing and it is challenging

00:23:45.880 --> 00:23:48.200
then I can just stay here working on my

00:23:48.200 --> 00:23:49.669
balance particularly if I'm brand new to

00:23:49.669 --> 00:23:51.649
the practice and this is a great place

00:23:51.649 --> 00:23:53.690
to work on balance you can also bring

00:23:53.690 --> 00:23:56.240
fingertips to a wall and we can work

00:23:56.240 --> 00:23:59.320
here maybe you and hand on the waistline

00:23:59.320 --> 00:24:01.610
to go a step further I'm going to bring

00:24:01.610 --> 00:24:03.710
my left thumb to my sternum just to

00:24:03.710 --> 00:24:06.019
remind me to keep lifting up here then

00:24:06.019 --> 00:24:07.399
I'm going to slide my right fingertips

00:24:07.399 --> 00:24:10.370
down to my right ankle keep the right

00:24:10.370 --> 00:24:12.710
knee hugging into the center line so

00:24:12.710 --> 00:24:13.940
it's going to want to come out here but

00:24:13.940 --> 00:24:14.860
I'm going to keep it

00:24:14.860 --> 00:24:18.679
carving through the center as I begin to

00:24:18.679 --> 00:24:22.610
kick back through my right foot now keep

00:24:22.610 --> 00:24:24.590
lifting the sternum up to the thumbs

00:24:24.590 --> 00:24:25.430
here

00:24:25.430 --> 00:24:26.780
we'll open up through your right armpit

00:24:26.780 --> 00:24:29.690
chest I can stay here now working on

00:24:29.690 --> 00:24:31.309
balance making sure I have an awareness

00:24:31.309 --> 00:24:36.860
through all parts and you know just

00:24:36.860 --> 00:24:39.110
really being in the moment trying not to

00:24:39.110 --> 00:24:42.500
rush it or to take it a step further

00:24:42.500 --> 00:24:44.960
I can swim my fingertips to either grab

00:24:44.960 --> 00:24:46.640
the inner arch or the inner ankle here

00:24:46.640 --> 00:24:51.140
and I begin to grow the pose so lifting

00:24:51.140 --> 00:24:53.090
up through the right knee and maybe

00:24:53.090 --> 00:24:55.480
sending the left fingertips forward

00:24:55.480 --> 00:24:59.059
finding this counterbalance of my left

00:24:59.059 --> 00:25:01.340
palm in my right foot kicking back as I

00:25:01.340 --> 00:25:03.590
stand up nice and tall lift and lengthen

00:25:03.590 --> 00:25:04.940
through the crown of that you can find a

00:25:04.940 --> 00:25:07.220
little mudra here for fun we breathe

00:25:07.220 --> 00:25:11.179
deep and we lift the right toes up as we

00:25:11.179 --> 00:25:14.330
kick that foot out breathe breathe

00:25:14.330 --> 00:25:19.820
breathe inhale in and exhale bring it

00:25:19.820 --> 00:25:22.220
back all the way through and release the

00:25:22.220 --> 00:25:23.840
fingertips and squeeze that right knee

00:25:23.840 --> 00:25:25.730
up towards your heart stand up nice and

00:25:25.730 --> 00:25:29.440
tall here and on an exhale let it go

00:25:29.440 --> 00:25:31.940
Mountain Pose close your eyes just

00:25:31.940 --> 00:25:36.070
observe your body in your breath

00:25:41.639 --> 00:25:43.809
pressing into all four corners of the

00:25:43.809 --> 00:25:47.440
feet find that upward current of energy

00:25:47.440 --> 00:25:49.659
in the front body this nice grounding

00:25:49.659 --> 00:25:54.549
through the back body then we'll drop

00:25:54.549 --> 00:25:57.159
the chin to the chest open the eyes and

00:25:57.159 --> 00:25:59.139
bring the feet together once again all

00:25:59.139 --> 00:26:00.429
right same thing on the other side let's

00:26:00.429 --> 00:26:02.080
see what happens drawing the palms

00:26:02.080 --> 00:26:03.700
together at the heart lift your sternum

00:26:03.700 --> 00:26:06.850
up to your thumb and shift your weight

00:26:06.850 --> 00:26:08.710
to your right foot peel the left foot up

00:26:08.710 --> 00:26:10.179
try not to dump all your weight into

00:26:10.179 --> 00:26:13.149
that hip which looks like this but

00:26:13.149 --> 00:26:15.759
really keep that lift so if you can

00:26:15.759 --> 00:26:17.320
imagine that ball and socket joint it's

00:26:17.320 --> 00:26:18.730
not kicking out to the right but it's

00:26:18.730 --> 00:26:20.950
staying pretty stacked as I collect

00:26:20.950 --> 00:26:23.259
energy and strength up through the

00:26:23.259 --> 00:26:25.720
midline then interlace the fingertips

00:26:25.720 --> 00:26:27.820
we'll catch that left knee not for dear

00:26:27.820 --> 00:26:29.739
life because I've already cultivated

00:26:29.739 --> 00:26:31.359
this energetic lift I can really just

00:26:31.359 --> 00:26:33.730
place the hands there and find my shape

00:26:33.730 --> 00:26:35.980
and I might just stay here again either

00:26:35.980 --> 00:26:38.950
at a wall if I'm new to the balance

00:26:38.950 --> 00:26:40.480
practice which does take time to

00:26:40.480 --> 00:26:44.769
cultivate right from practice or maybe

00:26:44.769 --> 00:26:48.249
I'm here breathing breathing or maybe I

00:26:48.249 --> 00:26:49.899
draw the right thumb to the sternum

00:26:49.899 --> 00:26:51.340
again this is going to help me remind to

00:26:51.340 --> 00:26:52.989
keep this this is going to help me to

00:26:52.989 --> 00:26:55.090
remember to keep this lifted and remind

00:26:55.090 --> 00:26:58.029
me to stay nice and tall as I build the

00:26:58.029 --> 00:26:59.980
posture sliding the left fingertips down

00:26:59.980 --> 00:27:02.859
to catch that left ankle squeeze

00:27:02.859 --> 00:27:04.769
everything into the midline and then

00:27:04.769 --> 00:27:08.519
carve a line with your left knee back

00:27:08.519 --> 00:27:11.019
open up through the chest and heart stay

00:27:11.019 --> 00:27:13.179
here this is going to want to collapse

00:27:13.179 --> 00:27:15.940
as balance begins to get weary so keep

00:27:15.940 --> 00:27:17.529
that thumb there as a nice little

00:27:17.529 --> 00:27:21.220
reminder to lift and lift and lift now

00:27:21.220 --> 00:27:23.529
we can stay here we can flip the hand to

00:27:23.529 --> 00:27:26.350
the inner arch and we can stay here

00:27:26.350 --> 00:27:27.909
opening up through the left armpit chest

00:27:27.909 --> 00:27:30.100
extending through the crown or we can

00:27:30.100 --> 00:27:31.359
begin to send the heart forward

00:27:31.359 --> 00:27:34.239
maybe fingertips come out and I begin to

00:27:34.239 --> 00:27:36.730
play making sure that standing leg is

00:27:36.730 --> 00:27:39.940
not locked but kind of growing this

00:27:39.940 --> 00:27:42.899
posture here

00:27:49.049 --> 00:27:53.590
find your breath kick the left leg up

00:27:53.590 --> 00:27:57.190
and out hug everything to the midline

00:27:57.190 --> 00:27:58.840
take one more breath wherever you are

00:27:58.840 --> 00:28:02.110
and then exhale see if you can release

00:28:02.110 --> 00:28:03.970
with control with grace hug everything

00:28:03.970 --> 00:28:05.710
in if you if you fall don't worry we'll

00:28:05.710 --> 00:28:07.450
catch you that's all good but in time

00:28:07.450 --> 00:28:08.860
we're going to be able to release with

00:28:08.860 --> 00:28:10.210
control with grace interlace the

00:28:10.210 --> 00:28:12.340
fingertips squeeze that left knee all

00:28:12.340 --> 00:28:15.899
the way up and then exhale to Mountain

00:28:15.899 --> 00:28:19.120
awesome close your eyes observe your

00:28:19.120 --> 00:28:23.760
breath nice work my friend

00:28:34.240 --> 00:28:36.890
then on your next breath in inhale reach

00:28:36.890 --> 00:28:40.160
the arms up and overhead and exhale dive

00:28:40.160 --> 00:28:42.490
forward

00:28:42.580 --> 00:28:45.560
heel-toe heel-toe the feet as wide as

00:28:45.560 --> 00:28:47.330
your mat and let your toes spill off

00:28:47.330 --> 00:28:49.580
this time as you lower the sit bones

00:28:49.580 --> 00:28:55.370
down into our yogic squat notice where

00:28:55.370 --> 00:28:56.840
you're at today draw the palms together

00:28:56.840 --> 00:28:57.800
at the heart

00:28:57.800 --> 00:29:00.770
press the arms into the legs and squeeze

00:29:00.770 --> 00:29:03.680
the legs into the arms as you find this

00:29:03.680 --> 00:29:05.750
mul asana variation lifting the heart

00:29:05.750 --> 00:29:10.040
again sternum lifting to the thumbs we

00:29:10.040 --> 00:29:12.020
find a couple of quiet breaths here you

00:29:12.020 --> 00:29:18.850
can close your eyes and reconnect

00:29:32.080 --> 00:29:34.390
gently releasing the fingertips to the

00:29:34.390 --> 00:29:36.790
earth bring them behind you come to

00:29:36.790 --> 00:29:39.090
seated

00:29:40.110 --> 00:29:42.970
we'll send both legs out long and inhale

00:29:42.970 --> 00:29:44.500
reach the arms up and overhead

00:29:44.500 --> 00:29:47.500
exhale forward fold two breaths here

00:29:47.500 --> 00:29:50.080
paschimottanasana releasing the weight

00:29:50.080 --> 00:29:52.780
of the head over knees can be bent as

00:29:52.780 --> 00:29:59.440
generously as you like here awesome then

00:29:59.440 --> 00:30:01.480
slowly roll it up catch your left knee

00:30:01.480 --> 00:30:02.620
bring it up with you

00:30:02.620 --> 00:30:04.780
outer edge of the right arm is going to

00:30:04.780 --> 00:30:06.160
come to the outer edge of the left knee

00:30:06.160 --> 00:30:07.900
as I reach up and overhead find that

00:30:07.900 --> 00:30:10.210
extension and then come into a twist

00:30:10.210 --> 00:30:12.580
left fingertips come behind just to

00:30:12.580 --> 00:30:15.100
support not to prop but really to just

00:30:15.100 --> 00:30:17.380
connect so I'm lifting up tall through

00:30:17.380 --> 00:30:20.980
the spine not cranking into a twist but

00:30:20.980 --> 00:30:24.870
letting it evolve with the breath

00:30:40.020 --> 00:30:42.360
then release it back to center draw the

00:30:42.360 --> 00:30:44.340
right foot in soles of the feet come

00:30:44.340 --> 00:30:46.800
together for baddha konasana we inhale

00:30:46.800 --> 00:30:48.480
in tops of the thigh bones drawl down

00:30:48.480 --> 00:30:52.080
heart lifts up and exhale maybe melting

00:30:52.080 --> 00:30:56.030
the heart forward elbows pressing back

00:31:04.100 --> 00:31:06.570
inhale lifting head over heart heart

00:31:06.570 --> 00:31:10.440
over pelvis send both legs out inhale

00:31:10.440 --> 00:31:14.190
reach it up exhale forward full knees

00:31:14.190 --> 00:31:17.809
bent as generously as you like here

00:31:17.809 --> 00:31:21.770
breathing into the back of the neck and

00:31:21.770 --> 00:31:24.390
then we'll peel the right leg up this

00:31:24.390 --> 00:31:25.980
time right knee comes up as we prepare

00:31:25.980 --> 00:31:28.410
for our twists either hugging that right

00:31:28.410 --> 00:31:30.690
knee or finding this bind here nice and

00:31:30.690 --> 00:31:33.559
easy breezy

00:31:40.210 --> 00:31:45.370
keep the heart lifted here almost done

00:31:50.170 --> 00:31:53.030
then gently will release back to Center

00:31:53.030 --> 00:31:55.130
great draw that left knee up to meet the

00:31:55.130 --> 00:31:57.740
right we're going to come into a little

00:31:57.740 --> 00:31:59.570
boat variation here just checking in

00:31:59.570 --> 00:32:01.100
with this posture it's been a while

00:32:01.100 --> 00:32:02.870
looping the shoulders lifting the chins

00:32:02.870 --> 00:32:06.890
the chin lifting the chin lifting the

00:32:06.890 --> 00:32:10.490
shins up towards the sky so we might

00:32:10.490 --> 00:32:12.110
stay here again just really holding the

00:32:12.110 --> 00:32:13.610
way to the legs we might notice that we

00:32:13.610 --> 00:32:15.410
can start to release a little bit of

00:32:15.410 --> 00:32:21.740
that grasp on the legs and come here or

00:32:21.740 --> 00:32:22.940
you might reach the fingertips forward

00:32:22.940 --> 00:32:24.650
but in time you know we just really have

00:32:24.650 --> 00:32:26.150
to build the strength slowly but surely

00:32:26.150 --> 00:32:28.820
so if you rush it you might get too

00:32:28.820 --> 00:32:30.470
frustrated and want to quit so give

00:32:30.470 --> 00:32:32.420
yourself time to like be in whatever

00:32:32.420 --> 00:32:35.330
chill zone it is that you're in today it

00:32:35.330 --> 00:32:39.559
might be here supported wherever you are

00:32:39.559 --> 00:32:41.450
make sure you're maintaining that lift

00:32:41.450 --> 00:32:43.280
in the heart that we've built so

00:32:43.280 --> 00:32:45.770
wonderfully and if you're feeling

00:32:45.770 --> 00:32:47.510
adventurous you might inhale in and on

00:32:47.510 --> 00:32:48.950
an exhale lift your heart up as you

00:32:48.950 --> 00:32:51.260
extend your arms left to right and your

00:32:51.260 --> 00:32:53.570
toes up and out inhale in exhale check

00:32:53.570 --> 00:32:55.550
it out think about lifting your heart

00:32:55.550 --> 00:32:59.150
here inhale back to Center exhale keep

00:32:59.150 --> 00:33:00.679
the heart lifting up only think about

00:33:00.679 --> 00:33:01.910
the heart lifting up to support that

00:33:01.910 --> 00:33:03.440
lower back as you extend through the

00:33:03.440 --> 00:33:05.870
limbs and then one more time back to

00:33:05.870 --> 00:33:10.280
centre and exhale maybe you reach the

00:33:10.280 --> 00:33:12.860
arms up and overhead boat pose and then

00:33:12.860 --> 00:33:14.960
we release everything come to lie flat

00:33:14.960 --> 00:33:17.000
on your back hug your knees into your

00:33:17.000 --> 00:33:24.740
chest yeh creaky old floor awesome then

00:33:24.740 --> 00:33:26.630
we'll bring the soles of the feet to the

00:33:26.630 --> 00:33:28.460
mat and just interlace the fingertips

00:33:28.460 --> 00:33:30.320
bring them behind the head for a little

00:33:30.320 --> 00:33:32.360
windshield wiper so I'm going to melt

00:33:32.360 --> 00:33:35.510
the knees to the left breathing into the

00:33:35.510 --> 00:33:37.429
front of the right hip crease breathing

00:33:37.429 --> 00:33:41.090
into the belly and then through Center

00:33:41.090 --> 00:33:42.770
and to the left you also get a nice

00:33:42.770 --> 00:33:47.050
little booty massage here oh yeah

00:33:52.630 --> 00:33:55.130
then we'll come back up to Center

00:33:55.130 --> 00:33:57.860
we'll release the hands left to right

00:33:57.860 --> 00:34:00.130
and slide the feet down

00:34:00.130 --> 00:34:02.600
prepare for shavasana here if you're

00:34:02.600 --> 00:34:03.650
craving a little bit more in your

00:34:03.650 --> 00:34:06.200
practice today then you might practice a

00:34:06.200 --> 00:34:08.679
little inversion before you settle into

00:34:08.679 --> 00:34:11.810
corpse pose or of course anything else

00:34:11.810 --> 00:34:14.119
that your body is wanting fulfill that

00:34:14.119 --> 00:34:18.918
and then we'll come into a nice asana to

00:34:18.918 --> 00:34:23.319
let go to surrender and be still

00:34:26.270 --> 00:34:29.570
awesome work today my friend the light

00:34:29.570 --> 00:34:33.230
in me honors the light in you mouse to

00:34:33.230 --> 00:34:37.119
the light in you thank you

00:34:40.130 --> 00:34:42.190
you