WEBVTT

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- What's up my friends?

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Welcome to Yoga with Adrienne.

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I'm Adrienne, and 
today we have an awesome

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side body flow for you.

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So, whether you're 
lookin' to lose weight,

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or just get strong and toned, 
supported from within,

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this is a really awesome
practice to learn and to return

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to so you can build strength
with ease and with grace,

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and in a way that feels good.

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So, hop into something comfy,

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and let's get started.

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(bright acoustic music)

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Alrighty, my friends, 
let's begin today

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in extended child's pose.

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So, get down on your mat,

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bring the knees super
wide, big toes to touch,

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and then we'll slowly
walk those spider fingers

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all the way 
towards the front edge.

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When you get there 
take a deep breath in.

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(deep breath)

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And then, as you exhale,
relax your head down,

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and begin to, as they say,

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arrive here now.

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Now, if the extended child's
pose is not chillin' your body,

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you can start the 
sequence in a nice easy

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comfortable seat of your choice.

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Take a second to trust
me, trust the video,

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trust this moment, 
and close your eyes.

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Take the deepest breath
you've taken in all day.

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And exhale, let it go.
(deep breath)

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If you like, take a moment
here to set a little intention,

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consider why you 
started this video.

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And then you can choose to
carry your intention with you

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as we move throughout 
our practice today.

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(deep breath)

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When you're ready, gently
begin to deepen the breath.

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(deep breathing)

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A little press into 
the tops of the feet,

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claw the fingertips 
into the mat,

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and lifting from your center,

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we'll slowly rise all the
way back up to all fours.

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Great, walk the wrists
underneath the shoulders.

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This is our first time
on all fours together.

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Knees underneath the hips,

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toes in line with the
knees, tabletop position.

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Welcome my friends, 
let's rock and roll.

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Inhale, drop the belly, look up,

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big stretch of the front body.

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Exhale, rounding 
through the spine,

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reverse it, chin to chest.

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Naval draws up towards the sky.

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Inhale, drop the belly,

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pull the shoulders 
down and back,

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look up.
(deep breath)

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Exhale, rounding through
the spine, chin to chest.

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Let's do one more nice and
slow, find what feels good.

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Inhale.
(deep breath)

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Cow pose, open broad 
through the chest.

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Exhale, cat pose, 
rounding through,

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press away from your yoga mat.

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Cool, inhale all the way
up to tabletop position,

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walk the palms just 
a little bit in front,

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and then really find that
awareness through the hands,

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rooting down, tops of the
shoulders drawing away

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from the ears.

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Inhale in, curl the toes under.

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(deep breath)

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Exhale, send the hips up high,

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heart to melts back, 
downward dog.

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Take your dog for 
a little walk here,

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beginning to warm 
up through the legs,

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keep that awareness 
in the hands rollin'.

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Rockin' and rollin', that's
what I meant (laughs).

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And nice deep breaths continue
to evolve to support you.

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(deep breathing)

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Great, turn the 
two big toes in slightly,

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this time find a little
containment in the front body.

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So, draw the naval in, 
hug the lowers in.

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So, we're not just dumping
all our weight back,

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but really finding that

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integrity through 
the front body,

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through that midline.

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Take a deep breath 
in here, look up,

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and exhale, step your 
feet up to the top.

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You can also do 
a nice slow walk,

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you know that I'm a big fan
of that, just taking our time,

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connecting the dots.

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We'll meet in Uttanasana,
extended standing forward fold.

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So, take a second here to
really find your footing,

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toes pointing forward,
bend the knees generously.

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Eventually, allow the weight
of your head to release.

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(deep breath)

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Like you love yourself, 
big breaths in and out here.

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(deep breathing)
Don't be shy.

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(sighs) And when you're ready,
rooting down to the earth.

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Okay, are you just 
doing yoga asana here,

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or can you really 
find what feels good?

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Connect to the big picture.

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Understand that 
it's all connected,

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so really feel your feet
connecting to the earth,

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all four corners, and tuck
the chin into the chest.

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And as slow as 
you can go my friend,

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roll it up all the way.

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Take your time slowly
stacking through the spine.

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Eventually, we'll stack 
head over heart,

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heart over pelvis here,

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and go ahead and right
away open the palms,

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and we wanna start to really
find this lift in the sternum,

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yes, but also really 
in the armpit chest.

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So, if you want, before you
get a little sweaty here,

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you can take your thumbs
to the armpit chest,

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and just give 
yourself a little lift,

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and you can feel that
lengthen the side body,

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and as you do that,
lengthen the tailbone down.

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See if you can firm the shoulder
blades down the back body.

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So, we're focusing on this
area right from the hip

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to the upper back,

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the armpit chest,

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the shoulder, the lats.

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Really working to 
create space and length,

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stretch and strengthen
this area of the body,

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so you can really think about
lifting through the front body

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as we always do, 
grounding through the back body.

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Then also the side body,
having this awareness,

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this length as you come
into mountain pose,

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and continue to 
deepen the breath.

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So, we're just gonna
start really slow here,

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getting in the habit of
moving with the breath,

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while still maintaining 
that awareness

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in all four sides of the torso.

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So, you wanna keep the
shoulder in the sockets,

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so rather than going 
out or going forward,

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we're gonna take it at a
nice diagonal angle here,

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so the shoulder 
stays nice and stable.

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And we'll inhale, hands
come up to a flying V.

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As I like to call it, 
big breath in.

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And then exhale, they just
come all the way back down.

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And inhale again, see if
you can keep all four sides

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of the torso lifted and alive,

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so you start to really find
a little bit of awareness

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through the upper back body,

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whatever that means to
you, exhale, lower down.

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And let's do one 
more big breath in,

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and as you inhale 
spread the fingertips.

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Fill the torso with air,
and exhale, release.

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(deep breath)

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Fabulous, interlace the
fingertips behind,

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open the chest, knuckles
draw down and away.

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So, you don't need to
force this or push this.

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We're gonna come to this a
couple times during this

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practice so maybe you keep

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the wrists nice and square to start,

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you don't bring 
the palms together.

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Just be really mindful, right,
you can never be too mindful.

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It's a sign of listening
and loving yourself,

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deep breath in, 
exhale release, break free.

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(deep breath)
Inhale, same flying V.

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As you reach up, this time
you might lift the toes,

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so you can ground through
all four corners of the feet.

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Inhale, and then exhale,
down we go,

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all the way, forward fold.

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Great, here we go, we inhale,

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lift up to a flat back, 
your version.

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I'm gonna take my palms all the
way to the tops of my thighs

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so I can really find
length through the crown.

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Lifting, lengthening, nice
long line from the crown

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to the tail, big breath in.
(deep breath)

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Use your exhale to take
it down, forward fold.

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Awesome, inhale, root to rise,

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fingertips out to 
that flying V, inhale,

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reach for the sky, 
big breath, volcano pose.

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And then exhale, 
down we go, forward fold.

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(deep breath)
Inhale, lift and lengthen.

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(deep breath)
Just checkin' my mic.

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(laughs) Then exhale, fold.

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This time, plant the palms,

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we're gonna step 
the right foot back,

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followed by the left, 
plank pose.

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Now, consider the torso,

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so we have the front body,
back body, and the side body.

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Lots of awareness as we breath
in and out here in plank,

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pressing away from the yoga mat.

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Take one more deep breath in.

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And exhale, lower the knees,

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hug the elbows 
into the side body,

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and slowly lower all the
way down to your belly.

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(deep breath)

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When you arrive, interlace the
fingertips behind the tail,

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press in your foundation,

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keep the chin tucked 
into the chest here,

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so really mindful as you inhale,

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draw the knuckles 
down towards the heels.

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Again, tucking the chin, so
we're not here, but here.

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And nice and low, no need
to come super high here.

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Press into the tops 
of the feet firmly,

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ground down through the shins,
pubic bone, one more breath.

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(deep breath)

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Woo, and then exhale, release.

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Welcome that heat, palms come
underneath the shoulders,

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we curl the toes under,

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we send the heels towards
the back edge of the mat,

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which lifts the knees, 
tones the quads,

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and we inhale press up.

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(deep breath)

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Exhale, downward facing dog.
(deep breath)

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Deep breath in here.
(deep breath)

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And big breath out.
(deep breath)

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Awesome, drop the left heel,

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inhale, lift the right 
leg up high.

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Take a second to 
bend the right knee,

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and go ahead and open
up, stacking the hips,

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but see if you can keep
your right shoulder in line

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with your left shoulder.

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And really drawing 
the right knee up,

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and the ball of the right big
toe over towards the left.

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So, again, lifting 
right knee up,

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and drawing the right foot over.

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(deep breath)

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Send awareness breath
to your right side body.

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One more big breath in.
(deep breath)

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Then exhale, release,
right toes turned down,

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and then slowly we'll
bring that right foot

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all the way up into 
a nice low lunge.

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Take a moment to catch your
breath, find your foundation.

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Do lower that back 
knee here to start,

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front knee over front ankle.

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(deep breath)

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Great, then a couple 
big breaths here,

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as you pull the 
right hip crease back.

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Just find your footing, 
stretch the legs.

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(deep breath)

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Then when you're ready,
take the left hand down.

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Turn the right toes 
out just slightly,

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and inhale, right fingertips
up towards the sky.

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Breath, again, send so
much love and awareness

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to the right side body, 
that right rib.

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Fill the lungs with air
as you breath in deep,

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and then exhale, everything
comes back into center.

00:11:57.483 --> 00:12:00.219
(deep breath)
Plant the palms.

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Step it back to plank, 
or half plank,

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so you can keep the knees
lowered here.

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We're coming to plank,

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we'll inhale, 
shift the weight forward,

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exhale, slowly lower all
the way onto the belly.

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(deep breath)
Inhale, cobra.

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Pull the elbows back, keep the
chin tucked into the chest.

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And exhale, release.
(deep breath)

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Curl the toes under, send the
heels back, lift the knees,

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tone the quads, inhale, 
press up to plank.

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(deep breath)
Exhale, downward dog.

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(deep breath)

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Great work, take a second,
paddle it out here.

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(deep breath)

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Listen to the 
sound of your breath.

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Then when you're ready,
drop the right heel,

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inhale, lift the 
left leg up high.

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Find your foundation, 
when you're ready,

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bend that left knee, and
we'll begin to stack the hips.

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So, there's a tendency
to wanna do this here,

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no prob, if you really want
that, you can take that,

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but take a moment to find
the foundation in the hands.

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Then see if you can keep the
shoulders in alignment, stable.

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As you lift that left knee up,

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and then send 
the left toes over.

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Again, the action of
lifting the left knee up,

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and sending the left toes over.

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One more breath here, 
you got it.

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And then release, 
left toes down,

00:13:19.799 --> 00:13:23.936
and then all the way up and
through into your lunge.

00:13:23.936 --> 00:13:26.105
Great, lower the right knee,

00:13:26.105 --> 00:13:29.275
take a second to 
reconnect with your breath,

00:13:29.275 --> 00:13:32.278
feel the blood flow 
opposite direction.

00:13:32.278 --> 00:13:34.814
Awesome, working core 
strength today too,

00:13:34.814 --> 00:13:39.309
also toning the arms,
strengthening the arms.

00:13:39.309 --> 00:13:41.034
(deep breath)
It's all connected.

00:13:41.034 --> 00:13:44.719
I love yoga playtime because

00:13:44.719 --> 00:13:46.159
I focus on my breath,

00:13:46.159 --> 00:13:48.461
and the synchronicity 
of the flow,

00:13:48.461 --> 00:13:50.630
and in return, 
(deep breath), awe,

00:13:50.630 --> 00:13:54.400
just enjoy the transformation
my body makes, right.

00:13:54.400 --> 00:13:56.235
So, sometimes we just focus
on the transformation,

00:13:56.235 --> 00:13:58.404
and we miss all the joy,
that's all I'm saying.

00:13:58.404 --> 00:14:00.773
Okay, right hand down, 
left toes turned open slightly,

00:14:00.773 --> 00:14:02.408
pull that left hip crease back.

00:14:02.408 --> 00:14:05.378
Inhale, open up towards the sky.

00:14:05.378 --> 00:14:07.447
Draw the right shoulder 
away from the ear.

00:14:07.447 --> 00:14:09.349
Send lots of love, 
awareness, breath,

00:14:09.349 --> 00:14:11.317
into that left side body.

00:14:11.317 --> 00:14:13.786
Lengthen, tailbone down
towards the back heel,

00:14:13.786 --> 00:14:17.156
breath deep here, 
one more inhale in.

00:14:17.156 --> 00:14:19.392
(deep breath)

00:14:19.392 --> 00:14:22.061
And exhale, bring
everything back into center.

00:14:22.061 --> 00:14:23.429
(deep breath)

00:14:23.429 --> 00:14:26.099
Vinyasa, plant the palms, 
step it back,

00:14:26.099 --> 00:14:28.434
belly to cobra, 
or you can move chatarunga

00:14:28.434 --> 00:14:31.671
to upward facing dog.
(deep breath)

00:14:31.671 --> 00:14:36.075
Inhale, lifts you up, and
exhale brings you back.

00:14:36.075 --> 00:14:38.044
We'll meet in 
downward facing dog,

00:14:38.044 --> 00:14:41.047
inhale to plank, exhale, 
Adho Mukha,

00:14:41.047 --> 00:14:44.350
take your time getting there, 
move at your own pace.

00:14:44.350 --> 00:14:47.120
(deep breathing)

00:14:48.087 --> 00:14:49.455
From down dog, we'll inhale,

00:14:49.455 --> 00:14:51.991
look forward, bend the knees.
(deep breath)

00:14:51.991 --> 00:14:54.293
And exhale, hop, 
or step to the top.

00:14:54.293 --> 00:14:56.329
(deep breath)

00:14:56.329 --> 00:14:59.866
Inhale lifts you up halfway,
your version, find length.

00:14:59.866 --> 00:15:01.367
(deep breath)

00:15:01.367 --> 00:15:03.906
And exhale, forward fold.

00:15:05.171 --> 00:15:08.307
Root to rise, 
spread the fingertips, flying V,

00:15:08.307 --> 00:15:11.177
once again, as you inhale.
(deep breath)

00:15:11.177 --> 00:15:13.479
And then exhale, 
back down you go,

00:15:13.479 --> 00:15:17.150
taking it slow and steady,
moving with the breath.

00:15:17.150 --> 00:15:22.067
Inhale, halfway lift,
long neck, find length.

00:15:22.067 --> 00:15:23.923
Exhale, fold.

00:15:23.923 --> 00:15:25.458
Bend the knees, plant the palms,

00:15:25.458 --> 00:15:26.993
step or hop it back to plank,

00:15:26.993 --> 00:15:29.595
move through Vinyasa, 
belly to cobra,

00:15:29.595 --> 00:15:31.597
or chatarunga to up dog.

00:15:31.597 --> 00:15:35.535
Take your time, 
move with your breath.

00:15:35.535 --> 00:15:37.236
We'll meet in 
downward facing dog.

00:15:37.236 --> 00:15:40.306
(deep breath)

00:15:40.306 --> 00:15:43.109
From your down dog, 
drop the left heel,

00:15:43.109 --> 00:15:46.846
and inhale, 
lift the right leg up high.

00:15:46.846 --> 00:15:49.682
Right toes turned down,
we level the hips here,

00:15:49.682 --> 00:15:51.551
engage through 
the right inner thigh,

00:15:51.551 --> 00:15:54.187
so lift your right inner
thigh up towards the sky.

00:15:54.187 --> 00:15:57.757
Find length in the side body,
really lengthen lengthen.

00:15:57.757 --> 00:16:00.760
As you melt your 
heart back, inhale in,

00:16:00.760 --> 00:16:03.129
exhale, knee to nose.

00:16:03.129 --> 00:16:04.463
Connect to your power.

00:16:04.463 --> 00:16:06.132
Cultivate strength.

00:16:06.132 --> 00:16:08.301
Great, step the 
right foot up all the way,

00:16:08.301 --> 00:16:09.869
we'll pivot on the back foot,

00:16:09.869 --> 00:16:14.407
and inhale, rise up strong,
flying V arms here maybe,

00:16:14.407 --> 00:16:18.244
Warrior 1.
(deep breath)

00:16:18.244 --> 00:16:21.314
So, imagine that there's
this incredible connect

00:16:21.314 --> 00:16:24.617
from your hip to 
your armpit chest,

00:16:24.617 --> 00:16:27.053
and then all the way
through to your wrists.

00:16:27.053 --> 00:16:28.788
What if that was 
one big connect,

00:16:28.788 --> 00:16:31.657
rather than these 
separate parts?

00:16:31.657 --> 00:16:33.893
Draw energy up 
from the feet,

00:16:33.893 --> 00:16:35.695
as if you were trying
to pull your yoga mat

00:16:35.695 --> 00:16:37.129
in towards the center.

00:16:37.129 --> 00:16:39.065
Take one more deep breath here.

00:16:39.065 --> 00:16:40.032
(deep breath)

00:16:40.032 --> 00:16:42.235
Then exhale, right hand's
gonna grab left wrist,

00:16:42.235 --> 00:16:43.169
and nice and easy,

00:16:43.169 --> 00:16:46.472
just a nice slow 
gentle tilt to the right.

00:16:46.472 --> 00:16:49.242
Now, hug the 
lower ribs in, breath.

00:16:49.242 --> 00:16:52.278
(deep breath)

00:16:52.278 --> 00:16:54.380
Then inhale back to center.

00:16:54.380 --> 00:16:57.617
Exhale, Warrior 2.
(deep breath)

00:16:57.617 --> 00:16:59.752
So, you might widen your
stance a little bit here,

00:16:59.752 --> 00:17:02.989
woo, head over heart, 
heart over pelvis.

00:17:02.989 --> 00:17:05.258
When you're ready, strong focus,

00:17:05.258 --> 00:17:06.893
out past the right fingertips.

00:17:06.893 --> 00:17:08.461
(deep breath)

00:17:08.461 --> 00:17:10.630
Big breath in.
(deep breath)

00:17:10.630 --> 00:17:12.964
Big breath out.
(deep breath)

00:17:12.964 --> 00:17:16.002
Inhale, reach the right
fingertips forward up and back,

00:17:16.002 --> 00:17:18.003
keep that front 
knee over front ankle,

00:17:18.003 --> 00:17:21.073
and then we'll send it all
the way into Peaceful Warrior.

00:17:21.073 --> 00:17:23.342
Inhale in.
(deep breath)

00:17:23.342 --> 00:17:25.278
Exhale, dial your heart forward.

00:17:25.278 --> 00:17:26.979
Extend to the side angle.

00:17:26.979 --> 00:17:29.515
Right elbow on the 
top of the right thigh,

00:17:29.515 --> 00:17:31.751
we'll send the left
fingertips up here to start,

00:17:31.751 --> 00:17:33.486
big stretch.
(deep breath)

00:17:33.486 --> 00:17:34.486
We can also have

00:17:34.486 --> 00:17:37.423
right fingertips
down towards the earth.

00:17:37.423 --> 00:17:38.724
Lengthen through the side body,

00:17:38.724 --> 00:17:40.760
hug the lower ribs in, inhale.

00:17:40.760 --> 00:17:42.528
(deep breath)
And exhale.

00:17:42.528 --> 00:17:45.131
On the last breath, we might
take the left fingertips

00:17:45.131 --> 00:17:50.069
forward towards the front
edge, inhale, find length.

00:17:50.069 --> 00:17:52.672
And exhale, 
release everything down.

00:17:52.672 --> 00:17:54.240
Left hand comes 
to the earth this time,

00:17:54.240 --> 00:17:58.611
back knee lifted, we inhale
all the way up, big twist.

00:17:58.611 --> 00:18:00.546
Then exhale, all the way down.

00:18:00.546 --> 00:18:01.948
(deep breath)

00:18:01.948 --> 00:18:05.017
Great, step it back,
move through your flow,

00:18:05.017 --> 00:18:09.121
or you can send it straight
to downward facing dog.

00:18:09.121 --> 00:18:11.891
Inhaling as you open your heart,

00:18:11.891 --> 00:18:15.127
and exhaling as 
you melt it back.

00:18:15.127 --> 00:18:18.297
(deep breath)

00:18:18.297 --> 00:18:20.633
When you arrive,
(deep breath)

00:18:20.633 --> 00:18:22.335
big breath in,
(deep breath)

00:18:22.335 --> 00:18:25.771
big breath out.
(deep breath)

00:18:25.771 --> 00:18:28.240
Here we go, drop the
right heel down this time,

00:18:28.240 --> 00:18:31.077
inhale, lift the 
left leg up high.

00:18:31.077 --> 00:18:34.547
Lift from your left inner
thigh, level the hips,

00:18:34.547 --> 00:18:38.718
strong and steady here.
(deep breathing)

00:18:41.654 --> 00:18:43.889
One more breath, 
inhale, you got it.

00:18:43.889 --> 00:18:45.958
(deep breath)
And exhale.

00:18:45.958 --> 00:18:48.160
Connect to your center.

00:18:48.160 --> 00:18:50.796
Knee to nose, naval draws up.

00:18:50.796 --> 00:18:52.965
Shoulders right 
over the wrist here,

00:18:52.965 --> 00:18:55.801
upper body's in plank.
(deep breath)

00:18:55.801 --> 00:18:57.837
Great, then step it up.

00:18:57.837 --> 00:19:00.139
Pivot on the back foot.

00:19:00.139 --> 00:19:03.576
When you're ready, 
Warrior 1, Virabhadrasana 1.

00:19:03.576 --> 00:19:06.312
(deep breathing)

00:19:10.080 --> 00:19:11.169
So, imagine the arm is an

00:19:11.169 --> 00:19:13.252
extension of the 
hip socket here,

00:19:13.252 --> 00:19:16.889
really reaching, lengthening.
(deep breath)

00:19:16.889 --> 00:19:19.859
Hug the lower ribs in,
find that containment,

00:19:19.859 --> 00:19:24.230
press into the outer edge
of the back foot strong.

00:19:24.230 --> 00:19:27.900
Focus on sensation 
over the shape.

00:19:27.900 --> 00:19:30.836
(deep breath)
Then inhale.

00:19:30.836 --> 00:19:32.471
Lift your heart a little more.

00:19:32.471 --> 00:19:33.873
Press into that back heel,

00:19:33.873 --> 00:19:35.908
and we'll take the left
hand, grab the right wrist,

00:19:35.908 --> 00:19:38.677
and just a gentle 
tilt to the left.

00:19:38.677 --> 00:19:42.248
Feel that connect, that
stretch from the right heel

00:19:42.248 --> 00:19:45.651
all the way through 
the right fingertips.

00:19:45.651 --> 00:19:48.054
Inhale.
(deep breath)

00:19:48.054 --> 00:19:50.389
And exhale, release.
(deep breath)

00:19:50.389 --> 00:19:52.324
Inhale in again.
(deep breath)

00:19:52.324 --> 00:19:56.295
And exhale, Warrior 2,
other side, check it out.

00:19:57.196 --> 00:19:59.031
So, if you're new 
to the practice,

00:19:59.031 --> 00:20:02.134
big breaths, 
take it nice and slow.

00:20:02.134 --> 00:20:04.203
Everyone, try to 
find something new.

00:20:04.203 --> 00:20:06.172
Maybe you've done a lot of
Warrior 2s in your life.

00:20:06.172 --> 00:20:08.707
Can you find something 
new to play with,

00:20:08.707 --> 00:20:10.609
to experiment, explore?

00:20:12.344 --> 00:20:15.114
(deep breathing)

00:20:18.951 --> 00:20:20.886
Focus is out past 
the left fingertips

00:20:20.886 --> 00:20:22.822
for a breath or two here.

00:20:22.822 --> 00:20:24.723
See if you can soften
the skin of the face,

00:20:24.723 --> 00:20:27.693
pull the pinkies back,
and lift your heart.

00:20:27.693 --> 00:20:30.496
Then keep pressing into the
knife edge of that back foot.

00:20:30.496 --> 00:20:33.566
As you send the left fingertips
forward, up and back,

00:20:33.566 --> 00:20:37.603
keep that front knee bent as
you find Peaceful Warrior here.

00:20:37.603 --> 00:20:39.939
Naval draws in, big stretch.

00:20:40.906 --> 00:20:44.665
Inhale, lengthen, 
and exhale,

00:20:44.665 --> 00:20:46.645
extended side angle.

00:20:46.645 --> 00:20:49.381
For starters, left knee comes
to the top of the left thigh,

00:20:49.381 --> 00:20:51.617
we tug back through 
that left hip crease,

00:20:51.617 --> 00:20:53.786
(deep breath)
front knee over front ankle.

00:20:53.786 --> 00:20:56.856
Inhale, right fingertips
towards the sky, big breaths.

00:20:56.856 --> 00:21:00.793
Fill all four sides of the
torso with your inhale.

00:21:00.793 --> 00:21:05.331
Ground down through your
foundation on the exhale.

00:21:05.331 --> 00:21:08.467
Maybe we open it up, left
fingertips down to the earth.

00:21:08.467 --> 00:21:12.104
Find length through 
the crown, inhale.

00:21:12.104 --> 00:21:15.674
Exhale, maybe right fingertips
towards the front edge,

00:21:15.674 --> 00:21:17.843
find that connect, 
strong connect,

00:21:17.843 --> 00:21:19.445
from the outer edge 
of the back foot,

00:21:19.445 --> 00:21:21.447
all the way through 
the right fingertips.

00:21:21.447 --> 00:21:22.781
Inhale in again.

00:21:23.616 --> 00:21:27.787
And exhale, we soften and
release back to the lunge.

00:21:27.787 --> 00:21:30.990
Find your twist here,
back knee stays lifted,

00:21:30.990 --> 00:21:35.161
inhale, open the chest, left
fingertips towards the sky.

00:21:36.395 --> 00:21:38.831
And exhale, release.
(deep breath)

00:21:38.831 --> 00:21:42.501
Plant the palms, step it back,
move through a Vinyasa,

00:21:42.501 --> 00:21:45.137
or straight to down dog,

00:21:45.137 --> 00:21:48.774
or you can take a little
child's pose here instead.

00:21:48.774 --> 00:21:52.978
Inhale, exhale.
(deep breath)

00:21:52.978 --> 00:21:57.149
We'll meet in down dog.
(deep breathing)

00:22:02.021 --> 00:22:05.658
When you arrive, and take your
time getting there, no rush,

00:22:05.658 --> 00:22:08.260
when you arrive 
take a deep breath in,

00:22:08.260 --> 00:22:10.829
and then go ahead and let out
some heat through the mouth,

00:22:10.829 --> 00:22:14.133
exhale.
(deep breathing)

00:22:18.204 --> 00:22:21.574
Bend the knees, 
inhale, look forward.

00:22:21.574 --> 00:22:24.310
Exhale, make your 
way to the top.

00:22:25.477 --> 00:22:28.447
Inhale, lifts you up
halfway, take your time,

00:22:28.447 --> 00:22:32.040
find length, and exhale, fold.

00:22:33.052 --> 00:22:37.556
Inhale, root to rise,
inhale, reach for the sky.

00:22:37.556 --> 00:22:42.161
And exhale, hands all the
way down at your sides.

00:22:42.161 --> 00:22:44.396
(laughs) Got so 
zenned out there.

00:22:44.396 --> 00:22:47.700
Take a moment here to
just stand in mountain.

00:22:47.700 --> 00:22:52.004
Observe your breath,
observe the sensations.

00:22:52.004 --> 00:22:54.740
(deep breathing)

00:22:59.845 --> 00:23:02.581
And gently bat 
the eyelashes open,

00:23:02.581 --> 00:23:05.784
swim the fingertips around,
opposite thumb on top,

00:23:05.784 --> 00:23:07.186
the one that feels 
a little wonky,

00:23:07.186 --> 00:23:08.487
let's just change
it up a little bit here.

00:23:08.487 --> 00:23:11.123
Knuckles draw down and
away, open the chest,

00:23:11.123 --> 00:23:13.626
and lengthen to the tail bone.

00:23:15.227 --> 00:23:17.196
Open through the chest,
lengthen through the tailbone,

00:23:17.196 --> 00:23:20.366
lift your heart, 
one more breath.

00:23:20.366 --> 00:23:22.968
(deep breath)
And then exhale, break free.

00:23:22.968 --> 00:23:26.505
Inhale, root to rise, 
big stretch.

00:23:26.505 --> 00:23:29.375
Exhale, slow with your
breath, all the way down,

00:23:29.375 --> 00:23:33.245
soften and bow.
(deep breath)

00:23:33.245 --> 00:23:37.116
Inhale, lift and lengthen.
(deep breath)

00:23:37.116 --> 00:23:40.686
Exhale, fold.
(deep breath)

00:23:41.720 --> 00:23:45.157
Plant the palms, step it back,
move through a Vinyasa,

00:23:45.157 --> 00:23:47.326
or straight to 
downward facing dog.

00:23:47.326 --> 00:23:50.095
(deep breathing)

00:23:56.568 --> 00:24:01.173
Great job guys, 
big breath in, big breath out.

00:24:01.173 --> 00:24:03.475
Side plank, Vashit...

00:24:03.475 --> 00:24:05.423
Vasisthasana.

00:24:06.779 --> 00:24:07.613
Whoa.

00:24:08.881 --> 00:24:12.151
Here we go, taking a
second to really connect

00:24:12.151 --> 00:24:15.321
to your center, your core,
we're gonna come into plank here

00:24:15.321 --> 00:24:19.224
by drawing the naval up,
rolling through the whole spine,

00:24:19.224 --> 00:24:22.795
and then shifting the torso
forward so it's parallel

00:24:22.795 --> 00:24:24.830
to the earth.
(deep breath)

00:24:24.830 --> 00:24:26.565
Then take the right 
hand to the midline,

00:24:26.565 --> 00:24:27.966
we're gonna come 
on to the outer edge

00:24:27.966 --> 00:24:29.835
of the right foot to start,
and then, right away,

00:24:29.835 --> 00:24:32.638
I'm gonna take my left hand to
my outer edge of my right hip

00:24:32.638 --> 00:24:35.674
and just lift it up, 
guide it up.

00:24:35.674 --> 00:24:38.777
Great, then I'll reach left
fingertips up towards the sky,

00:24:38.777 --> 00:24:40.245
sorry if I said right hand, 
left hand,

00:24:40.245 --> 00:24:42.548
all the way to the outer edge
of the right hip, lift it up,

00:24:42.548 --> 00:24:44.049
and then, right away, my
body may be telling me

00:24:44.049 --> 00:24:45.284
I need more support.

00:24:45.284 --> 00:24:46.652
So, I'll bend that left knee,

00:24:46.652 --> 00:24:47.653
bring the left foot 
to the ground,

00:24:47.653 --> 00:24:49.621
and still keep the 
hips lifted here,

00:24:49.621 --> 00:24:51.824
working on the arm strength,
the core strength of course,

00:24:51.824 --> 00:24:53.726
but just having a 
little more support,

00:24:53.726 --> 00:24:56.795
so that I can maintain
this length in my spine,

00:24:56.795 --> 00:24:57.863
my side body.

00:24:59.531 --> 00:25:01.066
I'm sore (laughs).

00:25:01.066 --> 00:25:02.634
Press away from the yoga mat,

00:25:02.634 --> 00:25:06.839
or we can also take different
variations here, tree legs.

00:25:06.839 --> 00:25:07.706
But last but not least,

00:25:07.706 --> 00:25:10.142
I'm gonna plug that left
shoulder into socket,

00:25:10.142 --> 00:25:13.512
and send the left fingertips
up towards the sky.

00:25:13.512 --> 00:25:15.414
Deep breath in, lift the hips.

00:25:15.414 --> 00:25:16.682
(deep breath)

00:25:16.682 --> 00:25:21.086
Take one more breath cycle
in and out, you got it.

00:25:21.086 --> 00:25:24.556
And then use an exhale
to bring you back down.

00:25:24.556 --> 00:25:27.860
Great, move through Vinyasa,
or slowly lower the knees,

00:25:27.860 --> 00:25:29.428
and take child's pose in between

00:25:29.428 --> 00:25:31.730
by swimming 
the fingertips behind.

00:25:31.730 --> 00:25:33.932
(deep breath)

00:25:33.932 --> 00:25:38.337
Moving with the breath.
(deep breathing)

00:25:38.337 --> 00:25:41.006
We'll meet back 
in downward facing dog.

00:25:41.006 --> 00:25:44.410
(deep breath)
Other side, here we go.

00:25:44.410 --> 00:25:46.545
Big breath in.
(deep breath)

00:25:46.545 --> 00:25:48.580
When you arrive, big breath
out through the mouth.

00:25:48.580 --> 00:25:52.217
(deep breath)
Naval draws up.

00:25:52.217 --> 00:25:53.285
Move from your center,

00:25:53.285 --> 00:25:57.856
move from the middle as
you slowly shift forward.

00:25:57.856 --> 00:25:59.892
Great, left hand comes
to the center this time,

00:25:59.892 --> 00:26:02.327
and we stack the feet.

00:26:02.327 --> 00:26:03.862
Right hand comes 
to the outer edge

00:26:03.862 --> 00:26:05.264
of the left hip to guide it.

00:26:05.264 --> 00:26:08.367
Lift it all the way 
up, up, up, up.

00:26:08.367 --> 00:26:10.135
And then right fingertips
up towards the sky,

00:26:10.135 --> 00:26:11.503
careful not to drop
in the neck here,

00:26:11.503 --> 00:26:13.672
crown of the 
head shoots forward,

00:26:13.672 --> 00:26:15.574
nice long lines of energy.

00:26:15.574 --> 00:26:17.876
If you need to bend that knee,

00:26:17.876 --> 00:26:20.746
we find a little support here.

00:26:20.746 --> 00:26:22.581
Breathe deep, 
connect to your power,

00:26:22.581 --> 00:26:24.583
press away from you yoga mat.

00:26:24.583 --> 00:26:27.920
100% full body experience.

00:26:27.920 --> 00:26:29.188
Last but not least,

00:26:29.188 --> 00:26:31.156
we'll send the right
fingertips all the way up,

00:26:31.156 --> 00:26:32.558
find that length, again,

00:26:32.558 --> 00:26:34.626
you can take any 
variation you like here,

00:26:34.626 --> 00:26:37.629
or evolve your 
practice in time too.

00:26:38.797 --> 00:26:41.366
And one more big breath in here,

00:26:41.366 --> 00:26:45.170
find expansion, and
then exhale to release.

00:26:45.170 --> 00:26:48.841
Last call for Vinyasa,
take it or leave it.

00:26:48.841 --> 00:26:50.609
(deep breath)

00:26:50.609 --> 00:26:54.980
We'll meet in down dog.
(deep breath)

00:26:54.980 --> 00:26:58.917
For a big breath in, and a
big cleansing breath out.

00:26:58.917 --> 00:27:00.953
(deep breath)

00:27:00.953 --> 00:27:02.988
Let's do one more, inhale in.
(deep breath)

00:27:02.988 --> 00:27:05.257
How about a lion's breath
exhale, tongue out?

00:27:05.257 --> 00:27:07.459
(deep breath)

00:27:07.459 --> 00:27:10.195
Great, slow and 
with control, with grace,

00:27:10.195 --> 00:27:13.665
lower the knees down, 
bring them together,

00:27:13.665 --> 00:27:18.370
arch to arch together,
swim the fingertips back,

00:27:18.370 --> 00:27:21.974
child's pose.
(deep breath)

00:27:25.210 --> 00:27:28.680
If you can, see if you can
soften through the jaw,

00:27:28.680 --> 00:27:31.783
maybe even part the
lips or open the mouth.

00:27:31.783 --> 00:27:34.520
(deep breathing)

00:27:36.421 --> 00:27:38.824
Relax the weight of the
shoulders down.

00:27:38.824 --> 00:27:41.560
(deep breathing)

00:27:44.129 --> 00:27:47.099
And inhale lots of love in, 
deep breath.

00:27:47.099 --> 00:27:48.934
(deep breath)

00:27:48.934 --> 00:27:53.272
Exhale lots of love out.
(deep breath)

00:27:53.272 --> 00:27:54.840
Slowly begin to 
reach the fingertips

00:27:54.840 --> 00:27:58.810
up towards the front edge,
and nice and easy, soft,

00:27:58.810 --> 00:28:01.313
you can pretend like you're
moving through water here,

00:28:01.313 --> 00:28:03.081
we're just gonna 
transition to a seat,

00:28:03.081 --> 00:28:05.817
so swinging the 
legs to one side,

00:28:06.919 --> 00:28:09.688
and sending the 
legs out in front.

00:28:09.688 --> 00:28:10.923
It's nice to move slow,

00:28:10.923 --> 00:28:14.593
especially if you're 
new to the practice.

00:28:14.593 --> 00:28:17.796
A yoga asana practice
is much more powerful

00:28:17.796 --> 00:28:19.631
than people realize.

00:28:19.631 --> 00:28:22.000
The systems of the body
getting moved around,

00:28:22.000 --> 00:28:24.603
the energy of the 
body getting shifted.

00:28:24.603 --> 00:28:26.305
(deep breath)

00:28:26.305 --> 00:28:27.573
Homey don't play sometimes,

00:28:27.573 --> 00:28:31.009
so nice and slow mindful
movement is really good.

00:28:31.009 --> 00:28:32.244
Alright, so when you get there,

00:28:32.244 --> 00:28:33.946
go ahead and dig the 
heels into the earth,

00:28:33.946 --> 00:28:35.547
lift the knees up 
towards the sky,

00:28:35.547 --> 00:28:39.151
and then bring the
hands behind the thighs.

00:28:39.151 --> 00:28:41.653
So, a lot of times when people
think boat pose, Navasana,

00:28:41.653 --> 00:28:43.255
they feel like, awe, 
they have to get

00:28:43.255 --> 00:28:45.757
into this perfect shape, right.

00:28:45.757 --> 00:28:48.560
Whoa (laughs).

00:28:48.560 --> 00:28:50.862
That's why we shouldn't
try to focus on the shape,

00:28:50.862 --> 00:28:51.964
but rather the sensation.

00:28:51.964 --> 00:28:54.333
So, since we're focusing on
the side body awareness today,

00:28:54.333 --> 00:28:56.234
and this lift through all
four sides of the torso,

00:28:56.234 --> 00:28:58.036
this is a great 
little pose to try.

00:28:58.036 --> 00:29:00.272
Looping the shoulders, 
lifting the heart,

00:29:00.272 --> 00:29:02.608
and then keeping that
connect from the hips

00:29:02.608 --> 00:29:04.309
all the way up through 
the armpit chest,

00:29:04.309 --> 00:29:08.146
as you lift the shins
parallel to the ceiling.

00:29:09.081 --> 00:29:11.950
Then you can stay there,
hands behind the thighs,

00:29:11.950 --> 00:29:13.318
or reach the fingertips forward,

00:29:13.318 --> 00:29:15.020
maybe open the palms,

00:29:15.020 --> 00:29:18.223
and you can stay there
or inhale, flying V,

00:29:18.223 --> 00:29:19.725
exhale straighten the legs.

00:29:19.725 --> 00:29:22.928
(deep breath)
Great, come back.

00:29:22.928 --> 00:29:24.863
Inhale in, exhale, try again.

00:29:24.863 --> 00:29:27.799
Flying V, 
straighten the legs.

00:29:27.799 --> 00:29:30.135
Great, come back, 
and one more time.

00:29:30.135 --> 00:29:31.937
Inhale, flying V.
(deep breath)

00:29:31.937 --> 00:29:34.806
Exhale, straighten the legs.
(deep breath)

00:29:34.806 --> 00:29:36.608
Great, and release.

00:29:36.608 --> 00:29:38.510
Come to Sukhasana, 
meditation pose,

00:29:38.510 --> 00:29:40.245
where you just 
let everything go,

00:29:40.245 --> 00:29:42.014
maybe open the palms.

00:29:44.316 --> 00:29:45.550
Then close your 
eyes and once again,

00:29:45.550 --> 00:29:49.454
find this lift from the
hips to the armpit chest.

00:29:49.454 --> 00:29:52.190
Just opening through the
front body, and the back body,

00:29:52.190 --> 00:29:55.227
upper back body.
(deep breath)

00:29:55.227 --> 00:29:56.628
And just take a quiet 
moment to notice

00:29:56.628 --> 00:29:58.397
what it feels like 
to be alive today,

00:29:58.397 --> 00:30:00.699
and listen to the 
sound of your breath.

00:30:00.699 --> 00:30:04.703
(deep breath)
Flowing in and out that prana.

00:30:04.703 --> 00:30:07.606
(deep breath)
Pranayama.

00:30:07.606 --> 00:30:10.108
(deep breath)

00:30:14.980 --> 00:30:17.482
And then gently release.

00:30:17.482 --> 00:30:19.685
Let's come to 
flat back position,

00:30:19.685 --> 00:30:21.887
nice and slow, awesome work.

00:30:21.887 --> 00:30:25.357
Hug right knee into the chest, 
whenever you get there,

00:30:25.357 --> 00:30:26.732
and then take a little twist.

00:30:26.732 --> 00:30:29.828
So, we'll inhale, right
knee, all the way up and in.

00:30:29.828 --> 00:30:32.798
And then exhale, 
Supine Twist, to the left.

00:30:32.798 --> 00:30:34.433
You can open out 
through the right arm,

00:30:34.433 --> 00:30:37.302
should feel amazing here, 
big breaths.

00:30:37.302 --> 00:30:40.038
(deep breathing)

00:30:42.674 --> 00:30:44.576
Then roll it back 
through center.

00:30:44.576 --> 00:30:47.546
(deep breath)
And switch.

00:30:47.546 --> 00:30:49.147
Left knee in, right leg out,

00:30:49.147 --> 00:30:52.217
big breath as you squeeze left
knee up towards your heart.

00:30:52.217 --> 00:30:54.485
Exhale, Supine Twist.

00:30:57.522 --> 00:31:00.292
(deep breathing)

00:31:06.631 --> 00:31:09.401
Great, one more big inhale.
(deep breath)

00:31:09.401 --> 00:31:13.238
And exhale, release.
(deep breath)

00:31:13.238 --> 00:31:18.076
Come back to center, 
hug both knees into the chest.

00:31:18.076 --> 00:31:21.113
Feel that support, 
that length in the lower back.

00:31:21.113 --> 00:31:23.915
Snuggle the shoulder blades
underneath your heart space,

00:31:23.915 --> 00:31:25.383
and then whatever 
feels good here,

00:31:25.383 --> 00:31:27.819
I'm gonna recommend taking
the palms to the knees,

00:31:27.819 --> 00:31:30.021
and then reaching the knees
towards the front edge,

00:31:30.021 --> 00:31:31.690
you can soften 
through your feet,

00:31:31.690 --> 00:31:34.693
and just allow the lower
back to come up here,

00:31:34.693 --> 00:31:36.762
so you can slide a hand
underneath the lower back.

00:31:36.762 --> 00:31:38.029
It should feel really great.

00:31:38.029 --> 00:31:41.299
From here, you can take it to
a happy baby pose if you like.

00:31:41.299 --> 00:31:43.001
(deep breath)

00:31:43.001 --> 00:31:47.072
Or to some yogi bicycles
for a more core workout.

00:31:49.808 --> 00:31:51.676
So, take a moment to ask
yourself what you need,

00:31:51.676 --> 00:31:54.913
listen to yourself, 
practice listening.

00:31:56.148 --> 00:31:58.383
Then eventually, 
we'll head to our final

00:31:58.383 --> 00:32:02.166
and most precious posture,
Shavasana.

00:32:02.921 --> 00:32:04.790
Take your time, again,
you have happy baby,

00:32:04.790 --> 00:32:07.859
you can do some core engagement,

00:32:07.859 --> 00:32:10.862
you can take a
Suptabaddha-koṇāsana.

00:32:11.763 --> 00:32:15.646
Or we're ready 
for the corpse pose.

00:32:18.904 --> 00:32:19.871
So, this is your practice.

00:32:19.871 --> 00:32:22.140
Thank you so much 
for sharing it with me,

00:32:22.140 --> 00:32:23.909
thank you for letting 
me guide you today.

00:32:23.909 --> 00:32:25.677
Return to this practice.

00:32:25.677 --> 00:32:27.045
You can give 
yourself a challenge

00:32:27.045 --> 00:32:28.613
of doing this once 
a week for a month,

00:32:28.613 --> 00:32:30.415
and just notice 
how things change.

00:32:30.415 --> 00:32:31.883
If you wanna do more you can,

00:32:31.883 --> 00:32:34.786
but I think it's a nice
little challenge to try

00:32:34.786 --> 00:32:37.189
this once a week for a month,

00:32:37.189 --> 00:32:38.857
or just try it four times.

00:32:38.857 --> 00:32:42.360
Just notice how it changes, 
how it shifts.

00:32:43.862 --> 00:32:46.031
Make sure you take some time,

00:32:46.031 --> 00:32:48.700
even if you only 
have a little bit,

00:32:48.700 --> 00:32:51.803
to rest in Shavasana, 
find stillness.

00:32:53.605 --> 00:32:55.140
A moment where you can let go,

00:32:55.140 --> 00:32:56.875
and allow the 
nutrients of your practice

00:32:56.875 --> 00:32:59.444
to seep in and settle in.

00:32:59.444 --> 00:33:00.679
Awesome work today.

00:33:00.679 --> 00:33:03.048
Again, thank you for sharing
your practice with me.

00:33:03.048 --> 00:33:05.584
I'll see ya next time.

00:33:05.584 --> 00:33:06.418
Namaste.

00:33:10.021 --> 00:33:13.358
(bright acoustic music)