WEBVTT

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hi everyone welcome to yoga with Adriene

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I'm Adriene and you asked for it today

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we have a longer sequence this is our

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third sequence in our yoga for weight

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loss series and it is a total body

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wake-up call so it's summertime here in

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Austin Texas and a lot of folks are

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looking to check in with the body to

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connect or reconnect with the body get

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in shape for the summertime so whether

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you're looking to lose weight or just

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find what feels good in the summertime

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this sequence is set up for you we're

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going to touch on all the major muscle

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groups we're going to integrate and

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focus on quality of movement and get in

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shape for the summertime find what feels

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good hop on the mat and let's begin

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[Music]

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okay so we're going to begin flat on the

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back Oh taking a second to lay out take

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a deep breath in then exhale let it go

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so even though we're gonna work a little

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bit hard today on the mat we're going to

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just set an intention here to always

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move with grace with ease to find what

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feels good and to be with the breath

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so just take a couple seconds here on

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your own to just check in with the

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breath check in with the body you can

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even pause the video here and and really

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take a couple seconds to just let the

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day go let the to-do list go and commit

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this time to yourself and your practice

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[Music]

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they begin to wiggle the toes wiggle the

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fingertips maybe open the mouth the jaw

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nice and wide lick your lips lick your

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chops begin to point and flex the feet

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notice that ripple effect opening and

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closing the palms choosing to have a

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full body experience here as we work out

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on the mat so I like to think of yoga as

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an opportunity to spin plates mindfully

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we're often asked to spend so many

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plates in the daily life so here we get

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to do it mindfully practice doing it

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mindfully inhale reach the fingertips up

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and overhead nothing fancy here just a

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full body stretch

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notice I've walked my heels in to be in

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line with my hip points here as I

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stretch it out take a deep breath in and

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on an exhale float it down hug your

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knees up to your chest wrap the arms

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around the shins tuck the chin into the

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chest lengthen through the back of the

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neck take a couple seconds here why not

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to rock a little side side

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then cross your right ankle over your

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left grab on to the outer edges of the

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feet always mindful the knees here as we

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inhale in and exhale rock it up you can

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rock it a couple times if that feels

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good I'm gonna come to a nice easy

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cross-legged position here now this

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might not be easy for you so go ahead

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and take a couple seconds to find ease

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so rather than it being easy we come

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into a place of ease as we inhale

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rolling up through the top of the head

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the crown of the head here

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maybe looping the shoulders a couple

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times and then we inhale draw the palms

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together at the heart inhale lift the

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sternum to the thumbs find that dual

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action tops the thighs draw down as I

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lift up through my heart

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same thing I'm extending through the

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crown of the head

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but grounding down through the shoulder

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blades tagging a little weight in the

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elbows take a deep breath in as you

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exhale interlace the fingertips press

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the palms forward and back climbing up

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through the side body here inhale in and

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exhale break reach the fingertips float

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down and away a couple more like this

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now a couple of notes here the lower

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body is gonna want to kind of come up

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here keep grounding through the lower

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body so remember your foundation is

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everything here building from the ground

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up so even the outer edges of my feet

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here have a brightness top so that the

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eyes draw down

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we come to prayer namaste inhale in

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sternum lifts to thumbs

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taking it nice and slow here in the

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beginning we interlace on the exhale and

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inhale and again reach it up forward up

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and back lots of space between the ears

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and the shoulders here so crawl the

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shoulders away from the ears

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we can begin to draw the hands away or

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if the shoulders are really tight you

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can keep a nice diagonal line here no

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problem so we're really establishing

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that we're here to notice the sensations

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not to master the art of yoga that's

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actually a trick question there because

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the art of yoga is really being in touch

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with those sensations take a deep breath

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in this time we can draw a line with the

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nose look up careful not to crunch the

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back of a neck on an exhale float the

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fingertips down opening the chest

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opening the shoulders inhale grounding

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through the tops of the thighs this time

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this time this town this towns are going

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to do some yoga

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this time jumping right in inhale

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reaching forward up and back exhale

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float it down

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great nice and easy here fingertips come

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to the sides we draw a couple circles

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with the nose here round and round

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notice how I'm letting my mouth stay

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open here so I'm not quenching my teeth

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or in my jaw reverse your circle if you

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have already and then I draw the palms

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back together at the heart deep breath

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in exhale let it out through the mouth

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great interlace inhale forward up and

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back exhale floating the fingertips down

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Shh

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and now spreading the palms we dive

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forward onto all fours

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okay so diving into all fours here right

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away I'm gonna spread my palms nice and

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wide walk my wrists underneath my

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shoulders here finding a comfortable

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base and then walking my knees

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underneath my hip points pressing into

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the tops of the feet as well here I'm

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gonna take my gaze straight down between

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my index fingers take a deep breath in

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and exhale press up and out of the palms

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that hand the earth connection here

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hasta bandha drawl the tops of the

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shoulders away from the ears

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elbow creases Shine towards the front of

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the mat now I'm even gonna press into

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the tops of my feet here and broad and

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through the back of the neck so gaze is

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straight down I'm extending through the

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crown of the head here now I'm not

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sinking into my bones here but I'm

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pressing up and out of my foundation

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again building everything from the

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ground up now I'm gonna check in with my

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Center I'm gonna light this fire in my

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belly and I'm gonna think about my core

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is this channel from the crown of the

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head to the tip of the tailbone so I'm

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not gonna let my lower belly draw down

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I'm gonna draw my navel up nice and long

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in the lower back and I'm not gonna

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collapse into my shoulders here but I'm

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gonna press up and out of my foundation

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now you might begin to feel a little bit

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of fussiness in the wrist

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haven't worked like this in a while or

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ever so I really really encourage you to

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check in with the sensations from the

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crown of the head to the tip of the

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tailbone to press up and out of the

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palms this is gonna help us in our

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standing postures and when things start

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to get a little heated

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we'll have integrity in the practice so

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to check in with that sensation

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furthermore I'm gonna inhale in exhale

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press my palms press into the tops of

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the feet and let the knees hover here

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now it's not a big hover

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it's just a small hover tops of the

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shoulders drawing away from the ears

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gates straight down navel draws up

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towards the spine now breathe here

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welcome that heat that energy that prana

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flowing through the body that shaky

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shake hold on to your integrity and

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remember the neck is an extension of the

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spine so keep the gaze down crown

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reaching forward one more breath in here

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hang in there and then exhale gently

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with ease slowly lower down

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kiss the two big twos together bring the

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knees as wide as the mat and then we're

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send it on back extended Child's Pose

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here we can open the palms if that feels

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good we can wiggle the fingertips if

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that feels great

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and let the forehead rest on the mat for

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three breaths

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[Music]

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breathing into the lower back maybe

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breathing into the belly here letting

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the heart melt down on the exhale now on

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your next inhale rather than just

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shooting a look up consider drawing a

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line with your nose up towards the front

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of the mat so we're beginning to move in

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this kind of Integrative way so rather

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than just looking up crowd you the back

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of the neck I'm really milking it

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finding what feels good

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sending some energy back through my sit

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bones as I draw a line with the nose I

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look forward spread the palms inhale

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reach forward then we come back to all

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fours here walking the knees underneath

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the hips and wrists underneath the

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shoulders inhale in exhale again we

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press up and out of our foundation find

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that hover here breathe nice long smooth

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deep breaths tops of the shoulders

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drawing away from the ears gazes

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straight down press into all your

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knuckles here press on all ten

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fingerprints see if you can grow a

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little bit taller and on an exhale with

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control with ease down this time elbows

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come where the palms were as I prepped

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for downward facing dog with a little

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puppy posture you're walking the knees

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back fingertips are gonna stay in line

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with the elbows here so they're gonna

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want to come in towards the center or

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out see if you can keep them nice and

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aligned with the elbows just notice as I

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walk the knees back and melt my heart

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down if the shoulders are tight we

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mainly come this far

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breathing and in time melting it back

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letting the pelvis tilt up towards the

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sky and then softening that lower

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ribcage in a couple of nice long smooth

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deep breaths here awareness and all ten

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fingerprints nice and strong

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then inhale integrative movement I draw

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a line with the nose you look forward

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and shift my weight so that my heart

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comes just in front of my elbows here

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now you might know where I'm at in here

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I'm gonna curl my toes under keeping the

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elbows underneath the shoulders and the

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wrists in line with the elbows I'm gonna

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inhale in curl the toes under and exhale

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extend through the heels now the crown

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of the head is going to want to collapse

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down keep that neck nice and long top so

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the shoulders are actively drawing away

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from the ears I'm drawing my navel in

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towards my spine and my sit bones down

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towards my heels now press up and on

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your foundation take one more deep

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breath in here and then exhale with

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control slowly rocking onto the knees

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and coming back to all fours last time

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here as we hover in tabletop spreading

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the palms wide inhale in exhale we lift

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up nice and easy

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so rather than pressing up think about

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levitating enjoy it right

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pressing up out of your foundation and

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then letting it hover

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enjoy your focus trade down here nice

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soft rusty as we look straight down long

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beautiful neck navel draws up really

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lengthening from crown of the head to

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tip at the tailbone

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this is hard work so breathe hang in

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there lots of integrity and on an exhale

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slowly lower down great curl the toes

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under reach the fingertips forward

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you can always send it back to extended

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Child's Pose instead of downward dog no

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problem or you can come to this puppy

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posture which is pretty much the same

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benefits as downward dog just a little

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more cooling less of an inversion so I'm

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gonna go up into downward facing dog by

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curling my toes spreading my palms wide

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and then today I'm gonna really tilt my

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pelvis up here and let that be what

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drives me up so tailbone lifts up

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towards the sky hip points lift I notice

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I'm keeping my knees bent here at first

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as I just check in with the body so you

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can stop looking at the video for a

00:13:09.040 --> 00:13:11.410
second here and just paddle the feet and

00:13:11.410 --> 00:13:13.570
find your dog today just notice the

00:13:13.570 --> 00:13:16.690
sensations here you can close your eyes

00:13:16.690 --> 00:13:19.600
and above all my friends take a nice

00:13:19.600 --> 00:13:23.680
sweet deep breath in and exhale let it

00:13:23.680 --> 00:13:30.850
out so I'm not trying to create the

00:13:30.850 --> 00:13:32.980
perfect downward dog shape even here I'm

00:13:32.980 --> 00:13:34.810
not trying to create the perfect

00:13:34.810 --> 00:13:37.060
downward dog shape for you I'm checking

00:13:37.060 --> 00:13:39.490
in with my dog later on I can work on

00:13:39.490 --> 00:13:41.470
action points of the pose but I'm

00:13:41.470 --> 00:13:44.230
pressing up and out of my foundation and

00:13:44.230 --> 00:13:45.880
just bringing a lie a little bit of life

00:13:45.880 --> 00:13:49.930
to the body okie dokie one more deep

00:13:49.930 --> 00:13:53.680
breath in here hang with me and exhale

00:13:53.680 --> 00:13:57.310
we slowly lower to our knees great come

00:13:57.310 --> 00:13:59.890
onto the fingertips come on to the tops

00:13:59.890 --> 00:14:01.930
of the feet walk your fingertips all the

00:14:01.930 --> 00:14:04.390
way up palms come to the tops of the

00:14:04.390 --> 00:14:06.670
thighs tailbone scoops under and

00:14:06.670 --> 00:14:10.210
lengthens down as I calm up here on my

00:14:10.210 --> 00:14:13.120
knees once again just as I did before

00:14:13.120 --> 00:14:14.710
I'm going to draw my palms together at

00:14:14.710 --> 00:14:19.210
the heart inhale lift sternum to thumbs

00:14:19.210 --> 00:14:21.820
exhale it release the fingertips inhale

00:14:21.820 --> 00:14:23.980
pressing into the tops of the feet for

00:14:23.980 --> 00:14:26.290
stability here softening the lower

00:14:26.290 --> 00:14:27.970
ribcage in some kind of knitting those

00:14:27.970 --> 00:14:31.120
those lower ribs in so lots of integrity

00:14:31.120 --> 00:14:33.790
and then tail bones drawing down I'm

00:14:33.790 --> 00:14:35.260
going to interlace the fingertips and

00:14:35.260 --> 00:14:38.530
inhale reach up full breath here

00:14:38.530 --> 00:14:40.960
stretching through the side body lifting

00:14:40.960 --> 00:14:42.880
up and then exhale floating the

00:14:42.880 --> 00:14:45.340
fingertips down and away opening the

00:14:45.340 --> 00:14:47.530
shoulders here we go again inhale

00:14:47.530 --> 00:14:52.240
pressing forward up and back exhale

00:14:52.240 --> 00:14:55.470
floating the fingertips away

00:14:55.470 --> 00:14:57.550
inhale maybe the neck starts to get a

00:14:57.550 --> 00:14:59.740
little bit involved maybe the nose

00:14:59.740 --> 00:15:06.370
traces the fingertips exhale Shh and

00:15:06.370 --> 00:15:08.970
this time we inhale open the palms wide

00:15:08.970 --> 00:15:11.350
spread the fingertips spiral the

00:15:11.350 --> 00:15:12.550
shoulders so we're really getting this

00:15:12.550 --> 00:15:15.700
spiral effect here as we open the heart

00:15:15.700 --> 00:15:18.730
inhale reach it up smile palms come

00:15:18.730 --> 00:15:21.490
together Jai and we'll all tuck our

00:15:21.490 --> 00:15:22.810
pelvis here lengthening the tailbone

00:15:22.810 --> 00:15:27.240
down and then exhale pranaam bowing

00:15:27.240 --> 00:15:29.980
bowing to that which is greater here we

00:15:29.980 --> 00:15:34.260
take a deep breath and exhale let it go

00:15:34.260 --> 00:15:37.180
draw a line with your nose inhale look

00:15:37.180 --> 00:15:37.930
forward

00:15:37.930 --> 00:15:40.390
spread the palms shift your heart

00:15:40.390 --> 00:15:41.050
forward

00:15:41.050 --> 00:15:43.210
curl your toes under and shimmy and on

00:15:43.210 --> 00:15:45.570
up again downward facing dog

00:15:45.570 --> 00:15:48.430
okay so we're starting to deepen the

00:15:48.430 --> 00:15:50.980
breath here we're starting to warm up

00:15:50.980 --> 00:15:53.710
the body create space from the sit bones

00:15:53.710 --> 00:15:56.950
to the heels I'm keeping an awareness

00:15:56.950 --> 00:15:58.930
and the space between my navel and my

00:15:58.930 --> 00:16:01.630
spine as I pedal the feet here and I'm

00:16:01.630 --> 00:16:05.680
even softening those lower ribcage those

00:16:05.680 --> 00:16:07.780
lower rib cages the lower rib cage here

00:16:07.780 --> 00:16:10.570
knitting them together I'm going to

00:16:10.570 --> 00:16:12.250
slowly walk up towards the front edge of

00:16:12.250 --> 00:16:15.310
my mat taking it nice and slow rolling

00:16:15.310 --> 00:16:17.440
through the foot have a little fun with

00:16:17.440 --> 00:16:22.480
it why not really massaging through the

00:16:22.480 --> 00:16:24.730
foot checking you with the sensations on

00:16:24.730 --> 00:16:26.710
the soles of the feet as I come up to

00:16:26.710 --> 00:16:29.020
the front edge of the mat feet either

00:16:29.020 --> 00:16:32.020
hip-width apart or flush together you

00:16:32.020 --> 00:16:32.620
decide

00:16:32.620 --> 00:16:36.730
nice conscious footing here now inhale

00:16:36.730 --> 00:16:38.760
draw your palms to the tops of the feet

00:16:38.760 --> 00:16:41.620
slide them all the way up to the thighs

00:16:41.620 --> 00:16:44.200
past the shins past the knees all the

00:16:44.200 --> 00:16:45.310
way up to the tops of the thighs

00:16:45.310 --> 00:16:48.760
we inhale loop the shoulders lift the

00:16:48.760 --> 00:16:50.200
heart extend through the crown of the

00:16:50.200 --> 00:16:53.140
head sit bone to heel connection here as

00:16:53.140 --> 00:16:55.240
I just you know check out where my

00:16:55.240 --> 00:16:57.670
weight is on my feet so this is gonna be

00:16:57.670 --> 00:16:59.200
different for everyone just check out

00:16:59.200 --> 00:17:00.690
where you are

00:17:00.690 --> 00:17:03.940
bring some integrity into the neck as we

00:17:03.940 --> 00:17:08.470
draw the navel up and inhale in on an

00:17:08.470 --> 00:17:10.960
exhale slide the palms past the knees

00:17:10.960 --> 00:17:12.940
past the shins back to the tops of the

00:17:12.940 --> 00:17:16.540
feet inhale in again sliding the palms

00:17:16.540 --> 00:17:19.450
now to the shins same thing here we loop

00:17:19.450 --> 00:17:21.490
the shoulders no locking in the knees

00:17:21.490 --> 00:17:23.290
here so nice and soft in the knees as I

00:17:23.290 --> 00:17:24.550
spread awareness through all four

00:17:24.550 --> 00:17:27.339
corners of the feet and lengthen the

00:17:27.339 --> 00:17:30.730
crown of the head forward deep breath in

00:17:30.730 --> 00:17:33.460
here shoulders away from the ears on the

00:17:33.460 --> 00:17:36.760
exhale slide it back down now bring your

00:17:36.760 --> 00:17:38.320
fingertips to the outer edges of the

00:17:38.320 --> 00:17:41.380
feet we inhale in these knees can be

00:17:41.380 --> 00:17:44.350
soft and bent here as we inhale in we

00:17:44.350 --> 00:17:47.170
loop the shoulders and slowly in without

00:17:47.170 --> 00:17:50.200
locking the knees look forward so we

00:17:50.200 --> 00:17:52.380
have three versions here a flat back one

00:17:52.380 --> 00:17:55.420
two and three and you can mix and match

00:17:55.420 --> 00:17:57.850
them throughout this practice on the

00:17:57.850 --> 00:18:00.670
exhale we soften and bow and then

00:18:00.670 --> 00:18:02.500
everyone topped your chin into your

00:18:02.500 --> 00:18:04.570
chest bend your knees generously drop

00:18:04.570 --> 00:18:07.320
your sit bones and slowly rolling up

00:18:07.320 --> 00:18:10.960
take your time stack the spine you know

00:18:10.960 --> 00:18:12.880
what to do here to curling that tailbone

00:18:12.880 --> 00:18:15.550
in noticing the sensations in the body

00:18:15.550 --> 00:18:20.440
as you rise up to the mountain pose it's

00:18:20.440 --> 00:18:22.960
here where you can take a second to put

00:18:22.960 --> 00:18:24.910
your hair behind your ear know to either

00:18:24.910 --> 00:18:28.240
bring the feet flush together or spread

00:18:28.240 --> 00:18:29.920
the toes and keep them nice and hip with

00:18:29.920 --> 00:18:34.120
the part now Tadasana we inhale lift the

00:18:34.120 --> 00:18:36.520
heart up loop the shoulders tailbone

00:18:36.520 --> 00:18:38.740
lengthens down I draw energy up through

00:18:38.740 --> 00:18:40.360
the arches of the feet and here I go

00:18:40.360 --> 00:18:43.460
inhale spiraling the shoulders I inhale

00:18:43.460 --> 00:18:46.850
reach up palms kiss together here and

00:18:46.850 --> 00:18:49.010
then exhale I'm gonna soften the knees

00:18:49.010 --> 00:18:51.770
as I bend forward all the way Lewton

00:18:51.770 --> 00:18:54.679
asana forward fold now inhale lift up to

00:18:54.679 --> 00:18:57.490
your flat back position your version and

00:18:57.490 --> 00:19:00.860
then exhale soften and bow

00:19:00.860 --> 00:19:03.289
back up the way we came open the palm

00:19:03.289 --> 00:19:05.000
spiral the shoulders bend the knees

00:19:05.000 --> 00:19:08.659
inhale reach it up palms kiss together

00:19:08.659 --> 00:19:11.679
and we exhale back down to the heart

00:19:11.679 --> 00:19:14.570
three more just like that picking up a

00:19:14.570 --> 00:19:16.669
little bit with speed inhale moving

00:19:16.669 --> 00:19:20.029
mindfully reach it up exhale diving

00:19:20.029 --> 00:19:24.049
forward no locking of the knees here any

00:19:24.049 --> 00:19:26.149
a lift a flat back position your version

00:19:26.149 --> 00:19:29.059
find your own expression here be with

00:19:29.059 --> 00:19:31.610
the breath as you exhale soften and bow

00:19:31.610 --> 00:19:33.890
inhale open the palms spiral the

00:19:33.890 --> 00:19:37.789
shoulders reach it up and exhale back

00:19:37.789 --> 00:19:40.549
down at the heart tailbone down tucking

00:19:40.549 --> 00:19:42.950
the pelvis I'm going from here this is

00:19:42.950 --> 00:19:45.350
like I love you a bushel and a peck to

00:19:45.350 --> 00:19:47.090
really drawing my Center underneath me

00:19:47.090 --> 00:19:48.789
so head over heart heart over pelvis

00:19:48.789 --> 00:19:50.990
that's what I mean by tucking in the

00:19:50.990 --> 00:19:53.690
pelvis get that question a lot here okay

00:19:53.690 --> 00:19:55.990
one more time inhale open the palms

00:19:55.990 --> 00:19:59.380
spiral those shoulders open armpit chest

00:19:59.380 --> 00:20:02.480
lifts up its palms come together and we

00:20:02.480 --> 00:20:06.049
soften the knees to bow forward inhale

00:20:06.049 --> 00:20:08.240
lift up to flat back position mix and

00:20:08.240 --> 00:20:11.690
match your version inhale extend and

00:20:11.690 --> 00:20:16.640
exhale soften and bow inhale spiraling

00:20:16.640 --> 00:20:19.940
the shoulders reach it up and exhale

00:20:19.940 --> 00:20:23.899
back down to the heart take a deep

00:20:23.899 --> 00:20:26.899
breath in exhale interlace the

00:20:26.899 --> 00:20:29.539
fingertips soften in the knees inhale

00:20:29.539 --> 00:20:32.120
pressing the palms forward up and back

00:20:32.120 --> 00:20:35.120
just like before and exhale releasing

00:20:35.120 --> 00:20:37.669
the fingertips and taking it all the way

00:20:37.669 --> 00:20:39.559
down notice how I'm keeping the knees

00:20:39.559 --> 00:20:42.860
nice and bent here inhale this lifting

00:20:42.860 --> 00:20:45.110
and listening lifting up to a flat back

00:20:45.110 --> 00:20:48.260
position and exhale soften and bow now

00:20:48.260 --> 00:20:50.690
this time step your right leg back into

00:20:50.690 --> 00:20:52.880
a runner's lunge take a couple of

00:20:52.880 --> 00:20:54.559
breaths here to just find your footing

00:20:54.559 --> 00:20:56.120
walking those left

00:20:56.120 --> 00:20:57.770
and that left heel out so we're not on a

00:20:57.770 --> 00:21:00.169
tightrope nice wide base here I like to

00:21:00.169 --> 00:21:02.150
work with a nice wide base I pressed it

00:21:02.150 --> 00:21:04.850
to my right big pinky toe and to each

00:21:04.850 --> 00:21:06.320
his own you might find that you need to

00:21:06.320 --> 00:21:08.450
lower this right knee here take your

00:21:08.450 --> 00:21:10.309
left thumb peel that left hip crease

00:21:10.309 --> 00:21:12.830
back just check it out my friends make

00:21:12.830 --> 00:21:14.750
sure you're breathing don't worry about

00:21:14.750 --> 00:21:16.070
doing it right just notice the

00:21:16.070 --> 00:21:17.690
sensations in the body your body will

00:21:17.690 --> 00:21:21.830
tell you what to do so inhale everyone

00:21:21.830 --> 00:21:23.659
loop your shoulders heart radiates

00:21:23.659 --> 00:21:26.120
forward and on an exhale plant your

00:21:26.120 --> 00:21:28.640
palms and think about drawing your left

00:21:28.640 --> 00:21:30.860
leg all the way up so we're working the

00:21:30.860 --> 00:21:32.480
core here so we're not just brushing

00:21:32.480 --> 00:21:34.399
this leg back really heavy we're

00:21:34.399 --> 00:21:36.500
pressing up and out of our foundation as

00:21:36.500 --> 00:21:38.480
we make this transition so I press up

00:21:38.480 --> 00:21:42.169
lift that leg and step it back down dog

00:21:42.169 --> 00:21:46.940
pedal the feet breathe deep softening

00:21:46.940 --> 00:21:49.520
that lower ribcage again head and neck

00:21:49.520 --> 00:21:51.140
is nice and loose so make sure your

00:21:51.140 --> 00:21:52.460
wiggle your neck make sure you're not

00:21:52.460 --> 00:21:57.740
holding hmm not for me I'm going to

00:21:57.740 --> 00:22:00.230
inhale in exhale come onto my tippy tip

00:22:00.230 --> 00:22:03.380
toes and then slowly shifting forward

00:22:03.380 --> 00:22:05.899
I'll lower my knees and come back to

00:22:05.899 --> 00:22:07.100
that tabletop position

00:22:07.100 --> 00:22:09.649
drawing the navel up pressing up out of

00:22:09.649 --> 00:22:15.230
my palms inhale in here then exhale out

00:22:15.230 --> 00:22:19.700
through the mouth inhale and again

00:22:19.700 --> 00:22:22.130
slowly pressing into my foundation I'm

00:22:22.130 --> 00:22:23.809
going to extend the right toes out

00:22:23.809 --> 00:22:25.820
towards the back of my mat now you'll

00:22:25.820 --> 00:22:27.289
notice that the weight is gonna want to

00:22:27.289 --> 00:22:28.880
shift over into the left side of the

00:22:28.880 --> 00:22:30.860
body here but I'm gonna try to keep my

00:22:30.860 --> 00:22:33.950
shoulders square my heart lifted my

00:22:33.950 --> 00:22:35.990
navel drawing up towards my spine and

00:22:35.990 --> 00:22:38.779
then I'll slowly take my right toes and

00:22:38.779 --> 00:22:40.580
turn them towards the left side of the

00:22:40.580 --> 00:22:42.770
mat so I'm dropping that left hip bone

00:22:42.770 --> 00:22:45.230
down here as I do that action and then I

00:22:45.230 --> 00:22:46.760
can release the right toes back to that

00:22:46.760 --> 00:22:48.710
so doesn't have to be so high I want to

00:22:48.710 --> 00:22:50.510
keep my hip bones level here and

00:22:50.510 --> 00:22:52.399
remember we can always adjust our hands

00:22:52.399 --> 00:22:55.490
adjust our feet empower yourselves to

00:22:55.490 --> 00:22:57.289
really be the director here to notice

00:22:57.289 --> 00:22:59.620
the sensations and make adjustments

00:22:59.620 --> 00:23:02.419
explore be expressive based on those

00:23:02.419 --> 00:23:05.059
sensations so when we're really

00:23:05.059 --> 00:23:07.250
listening to the body we're really doing

00:23:07.250 --> 00:23:08.430
it right

00:23:08.430 --> 00:23:11.430
inhale in exhale draw everything in

00:23:11.430 --> 00:23:13.110
towards Center carve a line with your

00:23:13.110 --> 00:23:15.210
right knee and draw your nose to your

00:23:15.210 --> 00:23:18.030
knee presa navel draws up towards the

00:23:18.030 --> 00:23:20.010
heavens pressing into the palms two more

00:23:20.010 --> 00:23:22.130
of these inhale nice and slow

00:23:22.130 --> 00:23:24.950
notice my gaze is straight down here

00:23:24.950 --> 00:23:27.750
dropping that hip bone pressing up and

00:23:27.750 --> 00:23:30.480
out of the palms on an exhale nose to

00:23:30.480 --> 00:23:35.790
knee one more inhale extend tops of the

00:23:35.790 --> 00:23:38.450
shoulders drawing away from the ears and

00:23:38.450 --> 00:23:42.510
exhale carving a line with my knee nose

00:23:42.510 --> 00:23:46.440
to knee great inhale last time extend

00:23:46.440 --> 00:23:48.600
out this time I'm gonna press into my

00:23:48.600 --> 00:23:50.850
right palm draw my navel up and then

00:23:50.850 --> 00:23:53.250
reach the left fingertips towards the

00:23:53.250 --> 00:23:55.260
front of the mat so right toes back left

00:23:55.260 --> 00:23:57.660
fingertips forward I'm pressing up and

00:23:57.660 --> 00:23:58.890
out of my foundation to keep my

00:23:58.890 --> 00:24:01.500
shoulders level my hip points level lots

00:24:01.500 --> 00:24:03.240
of hard work here inhale in and then

00:24:03.240 --> 00:24:05.820
exhale find the ease with control we

00:24:05.820 --> 00:24:08.790
release it back down great take a second

00:24:08.790 --> 00:24:10.530
if you need to roll your wrists or take

00:24:10.530 --> 00:24:13.520
a breath or to an extended Child's Pose

00:24:13.520 --> 00:24:15.620
and then we come back to all fours

00:24:15.620 --> 00:24:18.780
spreading the palms pressing up and out

00:24:18.780 --> 00:24:21.510
of my foundation inhale extend the left

00:24:21.510 --> 00:24:24.710
toes out so switching sides now really

00:24:24.710 --> 00:24:27.570
extending through the toes here I reach

00:24:27.570 --> 00:24:28.950
reach reach weights gonna want to come

00:24:28.950 --> 00:24:30.150
in to the right side body I'm going to

00:24:30.150 --> 00:24:32.460
keep it nice and even or at least I'm

00:24:32.460 --> 00:24:34.380
going to set intentions to keep it nice

00:24:34.380 --> 00:24:37.080
and even building that strength in the

00:24:37.080 --> 00:24:40.920
body nice and slow navel draws up I turn

00:24:40.920 --> 00:24:42.810
my left toes now towards the right side

00:24:42.810 --> 00:24:44.070
of the mat or the right side of the room

00:24:44.070 --> 00:24:46.800
really dropping this left hip

00:24:46.800 --> 00:24:48.300
excuse-me left toes towards the right

00:24:48.300 --> 00:24:50.330
side yeah dropping this left hip bone

00:24:50.330 --> 00:24:52.710
pressing up and out of the palms extend

00:24:52.710 --> 00:24:55.140
through the crown of the head the back

00:24:55.140 --> 00:24:56.280
of the neck is nice and long here

00:24:56.280 --> 00:24:59.490
there's no crunch no drop beautiful

00:24:59.490 --> 00:25:03.930
straight line now inhale in exhale nose

00:25:03.930 --> 00:25:08.510
to knee navel draws up lower belly

00:25:08.510 --> 00:25:12.270
inhale extend nice and slow don't let

00:25:12.270 --> 00:25:13.770
all the way collapse into the right body

00:25:13.770 --> 00:25:16.890
but keep it nice and center right side

00:25:16.890 --> 00:25:23.270
buddy nose to knee inhale extend

00:25:23.850 --> 00:25:31.420
exhale nose to knees inhale extend keep

00:25:31.420 --> 00:25:33.670
the left toes extending draw your navel

00:25:33.670 --> 00:25:35.410
up towards your spine press up and out

00:25:35.410 --> 00:25:37.630
of the left palm and inhale right

00:25:37.630 --> 00:25:40.150
fingertips reach forward so I'm reaching

00:25:40.150 --> 00:25:41.980
with my right fingertips I'm extending

00:25:41.980 --> 00:25:43.960
through my left toes hearts lifting I'm

00:25:43.960 --> 00:25:45.700
pressing up and out of my foundation I'm

00:25:45.700 --> 00:25:47.920
breathing deep I might be trembling a

00:25:47.920 --> 00:25:49.210
little bit here but I'm smiling

00:25:49.210 --> 00:25:52.510
finding the ease and on an exhale I

00:25:52.510 --> 00:25:56.110
slowly lower down again take a second to

00:25:56.110 --> 00:25:58.260
roll through the wrists if you need to

00:25:58.260 --> 00:26:00.730
breathe we can always go to extended

00:26:00.730 --> 00:26:02.380
Child's Pose otherwise I'm going to walk

00:26:02.380 --> 00:26:04.060
my fingertips forward curl the toes

00:26:04.060 --> 00:26:06.490
under and send it on back downward

00:26:06.490 --> 00:26:07.170
facing dog

00:26:07.170 --> 00:26:09.400
peddling the feet here for a couple

00:26:09.400 --> 00:26:11.860
breaths and then arriving in a little

00:26:11.860 --> 00:26:13.270
bit of stillness here letting the breath

00:26:13.270 --> 00:26:16.060
do the movement a couple of action

00:26:16.060 --> 00:26:18.970
points here spreading awareness through

00:26:18.970 --> 00:26:22.300
all of my palm all the knuckles all ten

00:26:22.300 --> 00:26:24.670
fingerprints really pressing up and out

00:26:24.670 --> 00:26:26.590
of the palms finding this external

00:26:26.590 --> 00:26:29.320
rotation in the shoulders and then this

00:26:29.320 --> 00:26:31.000
internal rotation of the tops of the

00:26:31.000 --> 00:26:31.470
thighs

00:26:31.470 --> 00:26:34.870
inhale drop your left heel slide the

00:26:34.870 --> 00:26:36.670
sole of the right leg up towards the

00:26:36.670 --> 00:26:38.710
heavens now same thing we did in all

00:26:38.710 --> 00:26:39.550
fours here

00:26:39.550 --> 00:26:41.350
I'm not going to let my weight come in

00:26:41.350 --> 00:26:43.120
to the left side body but I'm gonna try

00:26:43.120 --> 00:26:45.640
to keep my my shoulders square here

00:26:45.640 --> 00:26:47.530
maybe turn the right toes towards the

00:26:47.530 --> 00:26:49.540
left side of the mat to feel that right

00:26:49.540 --> 00:26:52.800
hip point or right hip bone dropping

00:26:52.800 --> 00:26:55.450
then everyone inhale lift your right

00:26:55.450 --> 00:26:57.010
foot a little bit higher as you drop

00:26:57.010 --> 00:26:59.530
your left heel take a deep breath in and

00:26:59.530 --> 00:27:02.290
exhale bending all the way up into our

00:27:02.290 --> 00:27:03.900
runners lunge

00:27:03.900 --> 00:27:06.670
great slowly lower that left knee down

00:27:06.670 --> 00:27:09.540
come on to the top of the left foot i

00:27:09.540 --> 00:27:12.550
interlace my fingertips bring them to

00:27:12.550 --> 00:27:14.650
the top of the right thigh and press my

00:27:14.650 --> 00:27:17.080
heart up really paying attention to my

00:27:17.080 --> 00:27:19.810
footing here so maybe coming to that

00:27:19.810 --> 00:27:21.940
nice wide base if that feels more stable

00:27:21.940 --> 00:27:25.300
but then also integrating from the tail

00:27:25.300 --> 00:27:26.860
to the crown of the head drawing that

00:27:26.860 --> 00:27:30.460
tailbone down if you need to pad the

00:27:30.460 --> 00:27:32.470
knee here you can you can also double up

00:27:32.470 --> 00:27:34.710
on the mat here like so

00:27:34.710 --> 00:27:37.170
revealing the bottom of your mat to the

00:27:37.170 --> 00:27:41.790
world okay so I'm here I'm not sinking

00:27:41.790 --> 00:27:44.570
in just yet I'm nice and stack so I'm

00:27:44.570 --> 00:27:47.460
again softening the lower ribcage I'm

00:27:47.460 --> 00:27:48.720
lifting up through the crown of the head

00:27:48.720 --> 00:27:51.000
inhale palms come together

00:27:51.000 --> 00:27:52.800
my legs are working super hard here by

00:27:52.800 --> 00:27:54.630
the way I'm squeezing my inner thighs in

00:27:54.630 --> 00:27:56.820
towards the center and it's almost as if

00:27:56.820 --> 00:27:58.590
I'm trying to press up and out of that

00:27:58.590 --> 00:28:01.590
back leg so I'm not soft and not sinking

00:28:01.590 --> 00:28:03.840
in I'm lifting up legs are nice and

00:28:03.840 --> 00:28:06.590
strong palms back together at the heart

00:28:06.590 --> 00:28:10.880
take a deep breath in exhale interlace

00:28:10.880 --> 00:28:13.290
inhale now sinking forward with

00:28:13.290 --> 00:28:15.660
integrity mindful as I inhale reach

00:28:15.660 --> 00:28:20.250
forward up and back crescent moon on the

00:28:20.250 --> 00:28:22.110
exhale bend the elbows release the

00:28:22.110 --> 00:28:25.020
fingertips open the shoulders wide palms

00:28:25.020 --> 00:28:27.780
back together at the heart inhale lift

00:28:27.780 --> 00:28:29.760
the sternum to the thumbs exhale

00:28:29.760 --> 00:28:32.280
interlace inhale and again as we reach

00:28:32.280 --> 00:28:38.190
the palms forward up and back breathing

00:28:38.190 --> 00:28:40.230
into that left hip crease bend the

00:28:40.230 --> 00:28:43.350
elbows open the shoulders just moving

00:28:43.350 --> 00:28:47.060
with your breath here one more inhale

00:28:51.680 --> 00:28:53.820
beautiful belly comes to the top of the

00:28:53.820 --> 00:28:57.030
thigh palms come to the mat and I curl

00:28:57.030 --> 00:28:58.590
the back toes under and step it back

00:28:58.590 --> 00:29:01.730
downward facing dog

00:29:01.940 --> 00:29:03.990
peddling the feet for a couple breaths

00:29:03.990 --> 00:29:08.510
then once again finding that stillness

00:29:10.550 --> 00:29:14.010
knees can stay bent here as generously

00:29:14.010 --> 00:29:20.280
as you need breathe now drop the right

00:29:20.280 --> 00:29:22.680
heel inhale slide the sole of the left

00:29:22.680 --> 00:29:25.020
leg up so I'm sole the left foot so I'm

00:29:25.020 --> 00:29:28.860
not just wasting my left leg up okay I'm

00:29:28.860 --> 00:29:30.660
integrate I'm using that integrative

00:29:30.660 --> 00:29:31.890
movement so it's not what we're doing

00:29:31.890 --> 00:29:33.390
but how we're doing it the quality of

00:29:33.390 --> 00:29:36.650
movement here as I slide and extend

00:29:36.650 --> 00:29:40.580
integrating every muscle fiber

00:29:40.900 --> 00:29:43.580
right heel continues to drop turn your

00:29:43.580 --> 00:29:45.500
left toes towards the right side of the

00:29:45.500 --> 00:29:48.920
mat dropping that left hip bone pressing

00:29:48.920 --> 00:29:50.600
up and out of the palms breathe here

00:29:50.600 --> 00:29:53.120
everyone so even if the leg only goes

00:29:53.120 --> 00:29:55.310
this high or this high that's great but

00:29:55.310 --> 00:29:56.630
we're not wanting to come all the way

00:29:56.630 --> 00:29:58.430
into that right shoulder here but keep

00:29:58.430 --> 00:30:00.800
the shoulders nice and square now on

00:30:00.800 --> 00:30:02.240
your next in you know everyone lift your

00:30:02.240 --> 00:30:03.710
left leg a little bit higher wherever

00:30:03.710 --> 00:30:06.280
it's at and then take it on through

00:30:06.280 --> 00:30:09.680
carving a line with the knee up and we

00:30:09.680 --> 00:30:11.150
come to the other side dropping the

00:30:11.150 --> 00:30:13.580
right knee down coming on to the top of

00:30:13.580 --> 00:30:16.490
that right foot there's no rush in

00:30:16.490 --> 00:30:18.110
transition so take your time here

00:30:18.110 --> 00:30:20.300
interlace the fingertips squeeze those

00:30:20.300 --> 00:30:21.860
inner thighs together find that mula

00:30:21.860 --> 00:30:23.450
bandha that lift from the pelvic floor

00:30:23.450 --> 00:30:25.160
more on that later and there's another

00:30:25.160 --> 00:30:27.320
video on that as we inhale loop the

00:30:27.320 --> 00:30:31.420
shoulders and come to find our footing

00:30:31.420 --> 00:30:34.310
squeeze the inner thighs together palms

00:30:34.310 --> 00:30:37.640
come together at the heart head over

00:30:37.640 --> 00:30:39.710
heart heart over pelvis pelvis is gonna

00:30:39.710 --> 00:30:41.900
want to tuck out here but I'm gonna draw

00:30:41.900 --> 00:30:46.750
it in lighting that fire in my belly

00:30:46.750 --> 00:30:52.430
inhale and exhale interlace here we go

00:30:52.430 --> 00:30:54.950
inhale gently mindfully with an

00:30:54.950 --> 00:30:56.450
attention on that back foot so don't

00:30:56.450 --> 00:30:58.640
forget about your foundation as I inhale

00:30:58.640 --> 00:31:05.240
press it forward up and back on an

00:31:05.240 --> 00:31:07.100
exhale notice the sensations and the

00:31:07.100 --> 00:31:09.920
right of that hip crease that right hip

00:31:09.920 --> 00:31:12.320
crease as I bend the elbows and float it

00:31:12.320 --> 00:31:15.110
back sorry it's hard to talk and feel

00:31:15.110 --> 00:31:16.190
the sensations here

00:31:16.190 --> 00:31:17.900
I'm normally walking around the room

00:31:17.900 --> 00:31:20.270
while do this so sinking into that front

00:31:20.270 --> 00:31:21.860
knee make sure it doesn't go past that

00:31:21.860 --> 00:31:26.780
front ankle as I reach forward and back

00:31:26.780 --> 00:31:29.270
opening the heart navel draws in as I

00:31:29.270 --> 00:31:29.720
exhale

00:31:29.720 --> 00:31:31.130
[Music]

00:31:31.130 --> 00:31:36.700
and one more follow your breath in him

00:31:42.640 --> 00:31:45.290
belly comes to the top of the thigh for

00:31:45.290 --> 00:31:48.230
stability I plant my palms curl my back

00:31:48.230 --> 00:31:51.380
toes under and this time I'm gonna lift

00:31:51.380 --> 00:31:53.900
that back knee and rock the back foot up

00:31:53.900 --> 00:31:56.390
to meet the front forward fold

00:31:56.390 --> 00:31:58.670
now often people ask me I though I can't

00:31:58.670 --> 00:32:01.550
do it in one step who cares take ten

00:32:01.550 --> 00:32:04.280
billion steps enjoy the journey as we

00:32:04.280 --> 00:32:06.620
come all the way back up to forward fold

00:32:06.620 --> 00:32:09.410
uttanasana in time we'll build those

00:32:09.410 --> 00:32:10.790
intercostal muscles and we'll have the

00:32:10.790 --> 00:32:12.980
strength most likely to step that leg up

00:32:12.980 --> 00:32:16.970
but it takes time let it all hang take a

00:32:16.970 --> 00:32:18.620
deep breath in a newton Ahsan as we

00:32:18.620 --> 00:32:20.330
exhale grab the elbows if that feels

00:32:20.330 --> 00:32:23.510
good Rock a little side to side then

00:32:23.510 --> 00:32:25.730
releasing the hands in hand lift up to

00:32:25.730 --> 00:32:28.040
flat back position your version and

00:32:28.040 --> 00:32:31.130
exhale soften and bow spiral the

00:32:31.130 --> 00:32:32.660
shoulders open your palms bend your

00:32:32.660 --> 00:32:35.240
knees and reach it up inhale full breath

00:32:35.240 --> 00:32:38.510
full body experience and exhale back

00:32:38.510 --> 00:32:42.860
down at the heart jumping right in for

00:32:42.860 --> 00:32:46.340
more inhale reach it up enjoy this next

00:32:46.340 --> 00:32:48.680
move as we exhale soften the knees and

00:32:48.680 --> 00:32:53.330
bow forward breathe inhale lift up flat

00:32:53.330 --> 00:32:56.270
back position your version and exhale

00:32:56.270 --> 00:32:59.570
soften and bow inhale stepping the right

00:32:59.570 --> 00:33:02.270
leg back runners lunge this time you can

00:33:02.270 --> 00:33:04.310
lower that back knee or keep it lifted

00:33:04.310 --> 00:33:06.890
as we spiral the shoulders and inhale

00:33:06.890 --> 00:33:11.120
reach it up to high lunge exhale drawing

00:33:11.120 --> 00:33:13.240
the shoulder blades in together and down

00:33:13.240 --> 00:33:15.290
peeling that left hip crease back

00:33:15.290 --> 00:33:17.180
finding your footing so drawing energy

00:33:17.180 --> 00:33:22.220
up from the earth inhale in here exhale

00:33:22.220 --> 00:33:24.860
float the fingertips down and around to

00:33:24.860 --> 00:33:27.440
come together palms back at the heart

00:33:27.440 --> 00:33:30.620
okay inhale squeezing the inner thighs

00:33:30.620 --> 00:33:34.760
together we interlace here and reaching

00:33:34.760 --> 00:33:38.570
forward inhale palms reach forward up

00:33:38.570 --> 00:33:41.690
and back on an exhale you can stay here

00:33:41.690 --> 00:33:43.520
for a couple breaths but on an exhale we

00:33:43.520 --> 00:33:44.110
release

00:33:44.110 --> 00:33:47.060
same as before pressing into that back

00:33:47.060 --> 00:33:53.980
pinky toe inhale forward and back

00:33:54.660 --> 00:34:02.980
last time inhale interlace to come out

00:34:02.980 --> 00:34:04.690
belly comes to the top of the thigh step

00:34:04.690 --> 00:34:07.510
one step two palms to the mat step it

00:34:07.510 --> 00:34:09.550
back downward facing dog lifting that

00:34:09.550 --> 00:34:16.210
back leg up and we breathe this time we

00:34:16.210 --> 00:34:17.469
can lower to the knees

00:34:17.469 --> 00:34:20.440
but we're gonna imagine us a nice hurdle

00:34:20.440 --> 00:34:21.639
here in the center of my mat we've done

00:34:21.639 --> 00:34:23.889
this in a couple other videos and I'm

00:34:23.889 --> 00:34:25.389
really digging on the hurdle here in my

00:34:25.389 --> 00:34:27.429
public classes so imagine there is a

00:34:27.429 --> 00:34:29.620
hurdle here I'm gonna draw the navel up

00:34:29.620 --> 00:34:31.300
and over so I'm going over that hurdle

00:34:31.300 --> 00:34:33.400
so rather than just sliding into plank

00:34:33.400 --> 00:34:37.330
I'm going up and over so pressing up and

00:34:37.330 --> 00:34:39.070
out of the earth you can come to plank

00:34:39.070 --> 00:34:40.510
here or lower the knees for a half

00:34:40.510 --> 00:34:42.550
playing no problem if you do lower than

00:34:42.550 --> 00:34:45.580
these make sure that you still create

00:34:45.580 --> 00:34:47.110
this nice long line from the crown of

00:34:47.110 --> 00:34:48.699
the head to the tip of the tailbone here

00:34:48.699 --> 00:34:50.800
so we're not letting the pelvis poke out

00:34:50.800 --> 00:34:53.370
or hang in a head and tailbone

00:34:53.370 --> 00:34:55.570
lengthening down towards the backs of

00:34:55.570 --> 00:34:59.340
the knees great everyone inhale in here

00:34:59.340 --> 00:35:02.890
exhale slowly go up and over back that

00:35:02.890 --> 00:35:06.130
hurdle downward facing dog two more like

00:35:06.130 --> 00:35:15.430
that up and over and back last one up

00:35:15.430 --> 00:35:21.820
and over navel draws up plank pose and

00:35:21.820 --> 00:35:25.240
back up and over dropping through the

00:35:25.240 --> 00:35:29.320
heels lots of space between the ears and

00:35:29.320 --> 00:35:35.860
shoulders here and then we inhale lift

00:35:35.860 --> 00:35:38.140
the right toes step the right leg up

00:35:38.140 --> 00:35:42.820
runners lunge now we can lower the knee

00:35:42.820 --> 00:35:44.680
here if we need to otherwise we're going

00:35:44.680 --> 00:35:46.360
to keep it lifted keeping a nice

00:35:46.360 --> 00:35:48.370
awareness in that left pinky toe here

00:35:48.370 --> 00:35:51.220
finding my footing knees stacked above

00:35:51.220 --> 00:35:54.520
the ankle and inhale opening the hands I

00:35:54.520 --> 00:35:56.350
reach it up as I press into my front

00:35:56.350 --> 00:35:58.890
foot high line

00:35:58.890 --> 00:36:01.960
right hip creases peeling back breathing

00:36:01.960 --> 00:36:03.420
into the front of that left hip crease

00:36:03.420 --> 00:36:05.710
float your fingertips down and away

00:36:05.710 --> 00:36:09.220
palms come together at the heart inhale

00:36:09.220 --> 00:36:11.740
lift your sternum to your thumbs exhale

00:36:11.740 --> 00:36:14.290
interlace here we go again

00:36:14.290 --> 00:36:16.089
find your expression move with your

00:36:16.089 --> 00:36:19.410
breath inhale pressing the palms forward

00:36:19.410 --> 00:36:21.070
lengthening through the crown of the

00:36:21.070 --> 00:36:25.210
head up drawing a line and back exhale

00:36:25.210 --> 00:36:27.160
bending softening through the elbows we

00:36:27.160 --> 00:36:35.099
release inhale reach forward up and back

00:36:35.099 --> 00:36:37.300
squeezing the inner thighs together for

00:36:37.300 --> 00:36:40.000
stability on the exhale soften and

00:36:40.000 --> 00:36:44.920
release one more inhale strong lower

00:36:44.920 --> 00:36:49.780
body navel draws in exhale lower belly

00:36:49.780 --> 00:36:53.710
in elbows down to come out belly to the

00:36:53.710 --> 00:36:56.710
top of the thigh step1 step2 palms to

00:36:56.710 --> 00:36:58.720
the mat i'm gonna step it back to plank

00:36:58.720 --> 00:37:02.890
I can go to half plank here I'm gonna

00:37:02.890 --> 00:37:04.569
show half plank here crossing the ankles

00:37:04.569 --> 00:37:06.910
I'm gonna tuck my pelvis lengthen down

00:37:06.910 --> 00:37:09.849
to the tailbone straighten my arms press

00:37:09.849 --> 00:37:12.280
up and out of my foundation now I can do

00:37:12.280 --> 00:37:13.630
this here in plank as well

00:37:13.630 --> 00:37:16.240
chaturanga practice so a lot of people

00:37:16.240 --> 00:37:18.369
are intimidated by chaturanga think

00:37:18.369 --> 00:37:20.200
about this as practice as I inhale in

00:37:20.200 --> 00:37:22.480
exhale bend the elbows just half way

00:37:22.480 --> 00:37:25.180
whatever your halfway is today now

00:37:25.180 --> 00:37:26.859
pressing back up we're gonna do three of

00:37:26.859 --> 00:37:28.300
these we got this inhale

00:37:28.300 --> 00:37:31.390
don't let the neck go keep drawing the

00:37:31.390 --> 00:37:32.800
tailbone down towards the backs of the

00:37:32.800 --> 00:37:35.670
knees on an exhale bend your elbows

00:37:35.670 --> 00:37:37.720
notice how I'm not bending them left to

00:37:37.720 --> 00:37:39.490
right but keeping them nice and close to

00:37:39.490 --> 00:37:41.920
the side body press it up even if you

00:37:41.920 --> 00:37:44.530
only been half an inch here that's gravy

00:37:44.530 --> 00:37:46.089
baby it's got to start somewhere right

00:37:46.089 --> 00:37:48.490
transformation is hard but that's what

00:37:48.490 --> 00:37:51.400
we're here for inhale in marrying it

00:37:51.400 --> 00:37:56.700
with the ease nice and long in the neck

00:37:56.700 --> 00:37:59.589
now this time either with the knees on

00:37:59.589 --> 00:38:01.960
the floor or lifting plank I'm gonna

00:38:01.960 --> 00:38:04.390
lower all the way down nice and slow or

00:38:04.390 --> 00:38:06.190
lower down until you collapse down my

00:38:06.190 --> 00:38:09.730
friends and come on to the belly go

00:38:09.730 --> 00:38:11.230
ahead and take a couple seconds here to

00:38:11.230 --> 00:38:13.170
rock a little

00:38:13.170 --> 00:38:18.759
side-smile to a deep breath in then

00:38:18.759 --> 00:38:21.009
exhale bring the tops of the feet to the

00:38:21.009 --> 00:38:23.109
mat heels are in line with the hip

00:38:23.109 --> 00:38:26.799
points here drawing the tail down pelvic

00:38:26.799 --> 00:38:29.079
bone or pubic bone pressing to the earth

00:38:29.079 --> 00:38:31.720
I'm going to inhale drawing the elbow

00:38:31.720 --> 00:38:33.180
excuse me underneath the shoulders

00:38:33.180 --> 00:38:35.499
spreading the palms nice and wide elbows

00:38:35.499 --> 00:38:37.960
underneath the shoulders again pressing

00:38:37.960 --> 00:38:39.999
into my foundation by pressing into the

00:38:39.999 --> 00:38:42.039
pubic bone pressing into the tops of the

00:38:42.039 --> 00:38:44.170
feet and then growing tall from there

00:38:44.170 --> 00:38:46.480
and then hey finding that extension

00:38:46.480 --> 00:38:49.119
through the crown of the head so I'm not

00:38:49.119 --> 00:38:51.339
crunching in the neck here I'm really

00:38:51.339 --> 00:38:53.109
allowing the shoulder blades draw in and

00:38:53.109 --> 00:38:55.749
together and down spread the palms and

00:38:55.749 --> 00:38:58.269
then my elbows kind of have this active

00:38:58.269 --> 00:38:59.950
sensation there even drawing away from

00:38:59.950 --> 00:39:02.019
each other as if I were trying to tear

00:39:02.019 --> 00:39:04.749
the mat in half strong foundation as

00:39:04.749 --> 00:39:06.789
from there I grow tall extending through

00:39:06.789 --> 00:39:07.529
the crown of the head

00:39:07.529 --> 00:39:11.700
now soften the lower ribcage and again

00:39:11.700 --> 00:39:15.480
breathing into the abdominal wall

00:39:15.480 --> 00:39:18.069
feeling the sensations in the body not

00:39:18.069 --> 00:39:19.839
giving up with the integrity so really

00:39:19.839 --> 00:39:22.029
pressing into the foundation no

00:39:22.029 --> 00:39:25.390
collapsing into the bones here now

00:39:25.390 --> 00:39:27.880
maintain that as we inhale in again

00:39:27.880 --> 00:39:30.160
pressing through the foundation exhale

00:39:30.160 --> 00:39:31.900
draw a line with your nose pass your

00:39:31.900 --> 00:39:34.029
right shoulder shoulder blades in and

00:39:34.029 --> 00:39:37.269
together and down I find that extension

00:39:37.269 --> 00:39:38.680
in the crown of the head here really

00:39:38.680 --> 00:39:40.269
breathing into the left side of the neck

00:39:40.269 --> 00:39:44.140
then exhale come back to Center and sit

00:39:44.140 --> 00:39:45.519
and same thing on the other side taking

00:39:45.519 --> 00:39:48.519
it to the other side drawing a line with

00:39:48.519 --> 00:39:50.019
the nose past the left shoulders I

00:39:50.019 --> 00:39:51.970
breathe into the right side of the neck

00:39:51.970 --> 00:39:53.859
but also press up and out of my

00:39:53.859 --> 00:39:57.390
foundation and extend through the crown

00:39:57.390 --> 00:40:00.130
lots of sensations here as I inhale in

00:40:00.130 --> 00:40:03.789
exhale back to Center slowly drop your

00:40:03.789 --> 00:40:07.539
chin to your chest release palms go to

00:40:07.539 --> 00:40:09.430
where the elbows were here we curl the

00:40:09.430 --> 00:40:12.069
toes under and first we press it to the

00:40:12.069 --> 00:40:16.390
top of the push-up inhale exhale back

00:40:16.390 --> 00:40:19.380
downward facing dog dog pedal the feet

00:40:19.380 --> 00:40:22.059
now you can experiment with how long or

00:40:22.059 --> 00:40:25.329
short your dog is here I'm gonna inhale

00:40:25.329 --> 00:40:26.060
in

00:40:26.060 --> 00:40:27.800
Wacka my toes up just a little bit then

00:40:27.800 --> 00:40:29.450
my knees generously belly comes to the

00:40:29.450 --> 00:40:31.460
tops of the thighs now remember that

00:40:31.460 --> 00:40:35.000
hurdle that up and over action as I bend

00:40:35.000 --> 00:40:36.710
the knees generously and just play

00:40:36.710 --> 00:40:38.210
around open yourself up to a new

00:40:38.210 --> 00:40:41.000
experience mend the knees and then

00:40:41.000 --> 00:40:44.960
inhale in and exhale hop towards the

00:40:44.960 --> 00:40:46.790
front of your mat if you don't make it

00:40:46.790 --> 00:40:48.260
walk up towards the front edge of the

00:40:48.260 --> 00:40:51.140
mat and let it hang over roots on us and

00:40:51.140 --> 00:40:52.610
grab the elbows Rock a little side to

00:40:52.610 --> 00:40:57.170
side breathe in and out release the

00:40:57.170 --> 00:40:58.850
hands inhale lift up to flat back

00:40:58.850 --> 00:41:02.570
position your version remember we can

00:41:02.570 --> 00:41:04.390
mix and match here and on an exhale

00:41:04.390 --> 00:41:09.110
soften and bow bend the knees spiral the

00:41:09.110 --> 00:41:11.090
shoulders open the palms inhale reach it

00:41:11.090 --> 00:41:17.980
up and exhale back down at the heart

00:41:19.990 --> 00:41:23.109
[Music]

00:41:23.170 --> 00:41:25.460
softening the knees open the palms

00:41:25.460 --> 00:41:27.980
spiral the shoulders and inhale reach it

00:41:27.980 --> 00:41:32.720
up nice full deep breath palms kiss

00:41:32.720 --> 00:41:35.960
together over the head and I exhale back

00:41:35.960 --> 00:41:40.400
down at the heart jumping right in

00:41:40.400 --> 00:41:44.930
inhale reach it up last time exhale soft

00:41:44.930 --> 00:41:46.850
and the knees as I dive forward enjoy

00:41:46.850 --> 00:41:51.440
this move inhale lift to flat back your

00:41:51.440 --> 00:41:54.110
version long beautiful neck exhale

00:41:54.110 --> 00:41:57.800
soften and bow heel-toe heel-toe the

00:41:57.800 --> 00:42:00.230
feet together plant the palms by bending

00:42:00.230 --> 00:42:02.560
your knees and hop it back to plank

00:42:02.560 --> 00:42:07.100
surprise yourself great stretch out

00:42:07.100 --> 00:42:08.510
through the backs of the legs

00:42:08.510 --> 00:42:10.040
remember that sit bone to heel

00:42:10.040 --> 00:42:11.540
connection as I press up and out of the

00:42:11.540 --> 00:42:14.150
palms inhale in keep extending through

00:42:14.150 --> 00:42:16.190
the left heel lift your right leg up it

00:42:16.190 --> 00:42:17.450
doesn't have to be a big lift just a

00:42:17.450 --> 00:42:20.060
little lift now for five nice long deep

00:42:20.060 --> 00:42:22.510
breaths I'm going to move this leg

00:42:22.510 --> 00:42:25.010
remember finding the ease remember

00:42:25.010 --> 00:42:27.200
hovering in that tabletop position where

00:42:27.200 --> 00:42:30.380
I press up and out of the palms two more

00:42:30.380 --> 00:42:33.200
breaths here you can do it navel towards

00:42:33.200 --> 00:42:36.370
the spine find the grace find the

00:42:36.370 --> 00:42:39.170
exhale release knees come to the mat

00:42:39.170 --> 00:42:40.790
come on to the tops of the feet

00:42:40.790 --> 00:42:43.970
fingertips walk back up to the tops of

00:42:43.970 --> 00:42:47.120
the thighs and we inhale spiral the

00:42:47.120 --> 00:42:49.000
shoulders reach it up

00:42:49.000 --> 00:42:51.530
tailbone draws down as the palms come

00:42:51.530 --> 00:42:53.800
together at the heart

00:42:53.800 --> 00:42:56.750
great diving back in for more roll your

00:42:56.750 --> 00:42:58.700
wrists a couple of times back to

00:42:58.700 --> 00:43:01.970
tabletop position then curl your toes

00:43:01.970 --> 00:43:04.090
under send it back to plank

00:43:04.090 --> 00:43:06.500
sit bone to heel connection pressing up

00:43:06.500 --> 00:43:08.240
and out of the palms extension through

00:43:08.240 --> 00:43:09.500
the crown of the neck crown of the head

00:43:09.500 --> 00:43:13.550
long beautiful neck send that energy

00:43:13.550 --> 00:43:15.410
through your right heel first it's gonna

00:43:15.410 --> 00:43:18.470
help then inhale in exhale lift the left

00:43:18.470 --> 00:43:20.990
leg five breaths you can let it just

00:43:20.990 --> 00:43:23.330
stay spreading the toes or I find it

00:43:23.330 --> 00:43:27.010
helps to move moving breathing smiling

00:43:27.010 --> 00:43:30.440
strong upper bodies strong core nice

00:43:30.440 --> 00:43:32.150
awareness from the crown of the head to

00:43:32.150 --> 00:43:34.010
the tip of the tailbone two more breaths

00:43:34.010 --> 00:43:35.570
here as you lift the back of that left

00:43:35.570 --> 00:43:37.930
thigh towards the sky and then exhale

00:43:37.930 --> 00:43:40.880
when you're ready lower down go ahead

00:43:40.880 --> 00:43:41.960
and bring the two big toes together

00:43:41.960 --> 00:43:44.660
widen the knees as wide as the mat and

00:43:44.660 --> 00:43:47.180
send it back to extended Child's Pose

00:43:47.180 --> 00:43:49.880
this time knees nice and wide palms are

00:43:49.880 --> 00:43:51.980
going to come together and swim forward

00:43:51.980 --> 00:43:55.430
up and back here palms and prayer kind

00:43:55.430 --> 00:43:56.810
of coming into a little sharks in here

00:43:56.810 --> 00:44:00.670
as we Rock a little left to right and

00:44:00.670 --> 00:44:09.100
breathe and forehead rests on the mat

00:44:09.100 --> 00:44:13.270
fingertips can soften here

00:44:15.840 --> 00:44:18.750
on your next inhale imagine breathing

00:44:18.750 --> 00:44:21.000
into your lower back feel the skin of

00:44:21.000 --> 00:44:23.780
your back stretch as you breathe in and

00:44:23.780 --> 00:44:26.580
on an exhale imagine sending your sit

00:44:26.580 --> 00:44:28.200
bones down to kiss the soles of your

00:44:28.200 --> 00:44:31.440
feet feeling that stretch in the

00:44:31.440 --> 00:44:38.700
shoulders the arms now remember it's not

00:44:38.700 --> 00:44:41.880
what we're doing but how we do it so pay

00:44:41.880 --> 00:44:43.470
attention to your quality of movement on

00:44:43.470 --> 00:44:46.440
this next move as we inhale slowly draw

00:44:46.440 --> 00:44:48.270
a line with the nose look forward

00:44:48.270 --> 00:44:51.210
fingertips come down enjoy your focus

00:44:51.210 --> 00:44:54.690
here as you spread the palms finding

00:44:54.690 --> 00:44:55.800
what feels good

00:44:55.800 --> 00:44:58.350
lifting the heart up and over we come

00:44:58.350 --> 00:45:01.170
back to all fours walking the knees

00:45:01.170 --> 00:45:02.580
underneath the hips

00:45:02.580 --> 00:45:06.080
we're directly underneath the shoulders

00:45:06.080 --> 00:45:09.060
now inhale in here press up and out of

00:45:09.060 --> 00:45:12.420
your foundation you can curl the toes

00:45:12.420 --> 00:45:13.170
under here

00:45:13.170 --> 00:45:14.430
actually that's all go ahead and curl

00:45:14.430 --> 00:45:16.470
the toes under here and start from this

00:45:16.470 --> 00:45:18.630
hovering place as we lift the knees and

00:45:18.630 --> 00:45:23.520
then send it up and back down dog inhale

00:45:23.520 --> 00:45:25.770
in exhale keep the toes curled under as

00:45:25.770 --> 00:45:28.530
we drop the knees two more like this

00:45:28.530 --> 00:45:36.630
press up and out down dog for a little

00:45:36.630 --> 00:45:38.100
more here you can bend the elbows

00:45:38.100 --> 00:45:42.540
halfway then send it up and back let's

00:45:42.540 --> 00:45:46.050
do one more keep those elbows in line

00:45:46.050 --> 00:45:49.500
with the shoulders downward facing dog

00:45:49.500 --> 00:45:51.810
great walk your dog out a little bit

00:45:51.810 --> 00:45:54.120
longer here peddle the feet take a deep

00:45:54.120 --> 00:45:56.640
breath in exhale go up and over the

00:45:56.640 --> 00:45:58.470
hurdle chaturanga practice hugging those

00:45:58.470 --> 00:46:00.840
elbows into the side body send your gaze

00:46:00.840 --> 00:46:02.730
slightly forward as we rock forward onto

00:46:02.730 --> 00:46:04.830
the toes elbows hug in we slowly lower

00:46:04.830 --> 00:46:07.110
down or lower down until we collapse

00:46:07.110 --> 00:46:09.780
down and smile laugh fart loop the

00:46:09.780 --> 00:46:12.570
shoulders inhale lift up Cobra no

00:46:12.570 --> 00:46:14.600
crunching in the back of the neck exhale

00:46:14.600 --> 00:46:17.730
soften and release curl your toes under

00:46:17.730 --> 00:46:21.030
press up to plank inhale exhale down dog

00:46:21.030 --> 00:46:22.880
dropped the heels

00:46:22.880 --> 00:46:25.140
okay now hang with me as we drop the

00:46:25.140 --> 00:46:27.180
left heel inhale slide the sole the

00:46:27.180 --> 00:46:28.559
right leg up

00:46:28.559 --> 00:46:30.839
you exhale I'm gonna take my right knee

00:46:30.839 --> 00:46:33.150
forward and around to kiss the right

00:46:33.150 --> 00:46:38.400
elbow inhale reach it up exhale right

00:46:38.400 --> 00:46:39.689
knee carves a line straight through

00:46:39.689 --> 00:46:42.170
Center nose to knee navel draws up

00:46:42.170 --> 00:46:45.709
inhale drop the left heel right toes up

00:46:45.709 --> 00:46:48.539
exhale shifting forward right knee to

00:46:48.539 --> 00:46:50.969
left elbow they kiss and we step the

00:46:50.969 --> 00:46:53.609
right leg up into our lunge from here

00:46:53.609 --> 00:46:55.890
squeeze the inner thighs together spiral

00:46:55.890 --> 00:46:58.130
the shoulders inhale send everything up

00:46:58.130 --> 00:47:00.509
sinking into that front knee palms come

00:47:00.509 --> 00:47:03.059
together dive a celebratory namaste and

00:47:03.059 --> 00:47:06.019
then exhale all the way back down

00:47:06.019 --> 00:47:08.880
vinyasa plant the palms step it back to

00:47:08.880 --> 00:47:12.869
your plank or half plank experiment hug

00:47:12.869 --> 00:47:14.369
the elbows into the side body send your

00:47:14.369 --> 00:47:16.199
gaze forward shift your heart slightly

00:47:16.199 --> 00:47:18.719
forward and slowly lower down all the

00:47:18.719 --> 00:47:22.410
way to the belly and inhale lift up

00:47:22.410 --> 00:47:27.930
Cobra follow your breath exhale inhale

00:47:27.930 --> 00:47:30.029
curl the toes under draw your navel up

00:47:30.029 --> 00:47:32.699
press on your palms plank and exhale

00:47:32.699 --> 00:47:36.599
down dog drop the right heel slide the

00:47:36.599 --> 00:47:39.719
sole the left leg up and inhale coming

00:47:39.719 --> 00:47:42.920
forward high lunge spiral the shoulders

00:47:42.920 --> 00:47:45.929
inhale reaching the fingertips back to

00:47:45.929 --> 00:47:50.609
come up dry palms kiss together above

00:47:50.609 --> 00:47:53.459
the head and then exhale belly to the

00:47:53.459 --> 00:47:56.039
top of the thigh fingertips to the mat

00:47:56.039 --> 00:47:58.799
as we step that right foot back to meet

00:47:58.799 --> 00:48:01.439
the front forward fold

00:48:01.439 --> 00:48:03.779
inhale lift to flat back position your

00:48:03.779 --> 00:48:08.069
version and exhale soften and bow now

00:48:08.069 --> 00:48:10.229
from here heel toe heel toe the feet as

00:48:10.229 --> 00:48:12.150
wide as your mat I'm gonna come into the

00:48:12.150 --> 00:48:15.439
center of my mat to demonstrate this

00:48:15.439 --> 00:48:19.979
take a couple breaths here just to let

00:48:19.979 --> 00:48:24.719
it go notice how my knees are bent no

00:48:24.719 --> 00:48:26.429
need to show off here no need to lock

00:48:26.429 --> 00:48:29.489
the knees ever so I'm wanting to let the

00:48:29.489 --> 00:48:32.269
body integrate and stretch nice and long

00:48:32.269 --> 00:48:35.380
from crown to tail

00:48:35.380 --> 00:48:38.540
great so I'm gonna turn to face you but

00:48:38.540 --> 00:48:40.820
you stay just where you're at now I'm

00:48:40.820 --> 00:48:42.890
gonna open my toes a little bit wide so

00:48:42.890 --> 00:48:45.020
your toes might depending on how long

00:48:45.020 --> 00:48:46.280
your legs are they might come off your

00:48:46.280 --> 00:48:51.650
mat feel strange here okay fingertips

00:48:51.650 --> 00:48:53.600
come to the mat as I inhale look forward

00:48:53.600 --> 00:48:56.110
just like I do in flat back position

00:48:56.110 --> 00:48:59.750
exhale Bend those knees drop your sit

00:48:59.750 --> 00:49:02.150
bones and come into a yogic squat

00:49:02.150 --> 00:49:05.900
if you're like ha ha very funny Adriene

00:49:05.900 --> 00:49:09.620
then you might grab a block or a blanket

00:49:09.620 --> 00:49:11.960
and put it underneath your sit bones

00:49:11.960 --> 00:49:13.400
just to provide a little bit of lift

00:49:13.400 --> 00:49:15.650
disability or you might lift your heels

00:49:15.650 --> 00:49:19.760
and do it this away so no worries that

00:49:19.760 --> 00:49:23.800
the feet are not flat on the ground okay

00:49:23.800 --> 00:49:26.660
so what I am doing here is keeping that

00:49:26.660 --> 00:49:28.610
lift in my heart and this integrity that

00:49:28.610 --> 00:49:30.800
we've build we've built excuse me from

00:49:30.800 --> 00:49:31.910
the crown of the head at the tip of the

00:49:31.910 --> 00:49:32.330
tailbone

00:49:32.330 --> 00:49:34.850
so no matter what variation you're in

00:49:34.850 --> 00:49:37.910
I'm not collapsing over but I'm keeping

00:49:37.910 --> 00:49:39.770
this lift for my heart's plugging

00:49:39.770 --> 00:49:42.080
through the palms can come together here

00:49:42.080 --> 00:49:43.400
at the heart if that feels good

00:49:43.400 --> 00:49:46.070
outer edges of the arms press the knees

00:49:46.070 --> 00:49:48.470
wide if that feels appropriate otherwise

00:49:48.470 --> 00:49:51.080
I can keep my palms or my fingertips

00:49:51.080 --> 00:49:53.930
steady on the ground my friends now a

00:49:53.930 --> 00:49:56.060
couple deep breaths to breathe into the

00:49:56.060 --> 00:50:00.400
hips to keep that lift in the heart

00:50:00.720 --> 00:50:04.290
the lower rib cage still softening it

00:50:04.290 --> 00:50:09.960
full-body experience here as I breathe

00:50:17.480 --> 00:50:19.800
now if your fingertips are on the mat

00:50:19.800 --> 00:50:21.720
keep them there and keep breathing if

00:50:21.720 --> 00:50:23.610
your palms are together take a deep

00:50:23.610 --> 00:50:24.930
breath in lift your sternum to your

00:50:24.930 --> 00:50:30.210
thumbs and then interlace and squeezing

00:50:30.210 --> 00:50:31.770
everything in so almost as if you're

00:50:31.770 --> 00:50:33.350
trying to lift up from the pelvic floor

00:50:33.350 --> 00:50:36.150
interlace the fingertips draw the tops

00:50:36.150 --> 00:50:37.770
of the thighs out and away as you press

00:50:37.770 --> 00:50:39.510
the palms forward up and back

00:50:39.510 --> 00:50:44.340
then exhale bending release interlace

00:50:44.340 --> 00:50:48.660
inhale reach it up exhale softening at

00:50:48.660 --> 00:50:50.040
the elbows so I just don't want straight

00:50:50.040 --> 00:50:51.930
arms because then we don't get to kind

00:50:51.930 --> 00:50:53.610
of integrate that movement it just kind

00:50:53.610 --> 00:50:55.320
of ends up being rigid so let's try

00:50:55.320 --> 00:50:58.710
again interlacing and then exhale soften

00:50:58.710 --> 00:51:01.620
and those let's do one more inhale

00:51:01.620 --> 00:51:07.610
exhale draw your navel in Shh

00:51:07.610 --> 00:51:13.630
[Music]

00:51:15.750 --> 00:51:19.470
namaste thank you blue to come out of

00:51:19.470 --> 00:51:21.750
the posture I'll slowly release my palms

00:51:21.750 --> 00:51:24.450
to the mat find that lift in the heart

00:51:24.450 --> 00:51:26.430
to rock forward on to my feet I'm gonna

00:51:26.430 --> 00:51:27.930
turn to the side here just for you to

00:51:27.930 --> 00:51:30.180
see then from here I'm gonna walk my

00:51:30.180 --> 00:51:33.119
palms out straight arms and then slowly

00:51:33.119 --> 00:51:35.190
shift knees back underneath hips

00:51:35.190 --> 00:51:38.609
tabletop position here and then crossing

00:51:38.609 --> 00:51:40.740
the ankles I'm gonna mindfully come on

00:51:40.740 --> 00:51:43.200
through to seated or I can sweep my legs

00:51:43.200 --> 00:51:45.780
to one side and come that way mindfully

00:51:45.780 --> 00:51:50.040
back down through to seated where I'll

00:51:50.040 --> 00:51:51.810
bring the soles of the feet to the mat

00:51:51.810 --> 00:51:55.859
and find that sit bone connection here

00:51:55.859 --> 00:51:59.430
as I draw up through my torso and find

00:51:59.430 --> 00:52:01.260
that lift in the heart here inhale palms

00:52:01.260 --> 00:52:03.090
together now feet are not together

00:52:03.090 --> 00:52:05.220
they're in line with my hip points palms

00:52:05.220 --> 00:52:07.859
together here loop the shoulders inhale

00:52:07.859 --> 00:52:10.940
in lift the heart exhale interlace

00:52:10.940 --> 00:52:14.340
inhale open the knees wide soles of the

00:52:14.340 --> 00:52:16.080
feet are going to come up as you inhale

00:52:16.080 --> 00:52:18.520
reach forward up and back

00:52:18.520 --> 00:52:21.280
[Music]

00:52:21.280 --> 00:52:23.530
now soften the ribcage to your navel

00:52:23.530 --> 00:52:26.740
towards the spine inhale in exhale float

00:52:26.740 --> 00:52:30.000
the fingertips away as the knees come in

00:52:30.000 --> 00:52:32.860
now palms come together at the heart I

00:52:32.860 --> 00:52:37.150
inhale lift my sternum to my thumbs now

00:52:37.150 --> 00:52:39.280
I can stay here I can already feel my

00:52:39.280 --> 00:52:41.560
abdominal wall kind of engaging here can

00:52:41.560 --> 00:52:44.140
totally stay here my friends or you can

00:52:44.140 --> 00:52:46.000
begin to walk your heels a little bit up

00:52:46.000 --> 00:52:50.110
and lift the soles of the feet so again

00:52:50.110 --> 00:52:52.600
I can stay here or I can lift the soles

00:52:52.600 --> 00:52:54.460
now I'm not collapsing here I'm using

00:52:54.460 --> 00:52:56.260
everything we did in our practice so far

00:52:56.260 --> 00:52:58.330
it's particularly in the torso from the

00:52:58.330 --> 00:52:59.470
crown of the head to the tip of the

00:52:59.470 --> 00:53:01.840
tailbone to keep that integrity here to

00:53:01.840 --> 00:53:03.040
keep that pressure out of the lower back

00:53:03.040 --> 00:53:06.490
and to maintain this core strength from

00:53:06.490 --> 00:53:09.880
here to here so not just here but all

00:53:09.880 --> 00:53:14.500
throughout loop the shoulders inhale and

00:53:14.500 --> 00:53:16.900
you can stay here or exhale send your

00:53:16.900 --> 00:53:18.810
fingertips forward palms face up

00:53:18.810 --> 00:53:21.210
so elbow creases towards the sky just

00:53:21.210 --> 00:53:23.770
allowing the shoulders to drop in so

00:53:23.770 --> 00:53:25.540
again I have several variations here

00:53:25.540 --> 00:53:31.630
here here or here now inhale in you can

00:53:31.630 --> 00:53:34.240
stay here or bring the fingertips to the

00:53:34.240 --> 00:53:35.710
backs of the legs and I'm going to close

00:53:35.710 --> 00:53:39.550
the knees so I'm just checking it when

00:53:39.550 --> 00:53:41.350
the hard ones to collapse then I'm going

00:53:41.350 --> 00:53:42.910
to take a step back and begin to breathe

00:53:42.910 --> 00:53:45.310
and find that lift in the heart again

00:53:45.310 --> 00:53:48.880
now I can stay here or inhale in and

00:53:48.880 --> 00:53:51.130
then exhale straighten the legs reach it

00:53:51.130 --> 00:53:53.320
up heart lifts as the toes reach up

00:53:53.320 --> 00:53:57.130
exhale Bend maybe coming to the

00:53:57.130 --> 00:53:58.780
fingertips here lightening the load on

00:53:58.780 --> 00:54:01.660
the arms inhale heart lifts up toes

00:54:01.660 --> 00:54:06.520
reach up with heart and then exhale I'm

00:54:06.520 --> 00:54:09.400
feeling it inhale reach it up shoulders

00:54:09.400 --> 00:54:19.200
loop open throat chin inhale heart lifts

00:54:21.180 --> 00:54:25.270
now you can stay here here we have all

00:54:25.270 --> 00:54:26.320
these variations basically I'm just

00:54:26.320 --> 00:54:27.760
giving you a billion in wine variations

00:54:27.760 --> 00:54:30.520
to engage from the crown of the head to

00:54:30.520 --> 00:54:33.490
the tip of the tailbone slowly lowering

00:54:33.490 --> 00:54:35.680
excuse me softening the lower ribs in

00:54:35.680 --> 00:54:37.870
now if you're feeling adventurous don't

00:54:37.870 --> 00:54:40.180
even worry about the posture but inhale

00:54:40.180 --> 00:54:41.830
in if you're feeling like you have this

00:54:41.830 --> 00:54:44.740
integrity in the spine on an exhale see

00:54:44.740 --> 00:54:46.780
what happens if you shoot your legs up

00:54:46.780 --> 00:54:48.580
and your fingertips forward inhale in

00:54:48.580 --> 00:54:50.700
exhale shoot yeah

00:54:50.700 --> 00:54:53.650
and then back inhaling so we're not

00:54:53.650 --> 00:54:54.340
holding

00:54:54.340 --> 00:54:56.050
we're just experimenting playing

00:54:56.050 --> 00:54:59.830
inhaling exhale shoot it out inhale in

00:54:59.830 --> 00:55:03.850
exhale shoot it up and one more time

00:55:03.850 --> 00:55:06.780
just for fun inhale in exhale look up

00:55:06.780 --> 00:55:09.220
great fingertips come to the backs of

00:55:09.220 --> 00:55:11.080
the legs we're all gonna enjoy this move

00:55:11.080 --> 00:55:14.020
as we inhale in smile and then exhale

00:55:14.020 --> 00:55:17.680
rock it back rock it a couple times if

00:55:17.680 --> 00:55:22.390
it feels good and then slowly we'll come

00:55:22.390 --> 00:55:25.450
to lay flat on the back taking a deep

00:55:25.450 --> 00:55:27.220
breath in hugging the knees into the

00:55:27.220 --> 00:55:28.840
chest just like we did before rocking a

00:55:28.840 --> 00:55:29.680
little side to side

00:55:29.680 --> 00:55:32.080
now everyone relax your shoulders relax

00:55:32.080 --> 00:55:35.110
your face feel the quality of air in the

00:55:35.110 --> 00:55:37.920
room wherever your

00:55:38.890 --> 00:55:41.660
now take the fingertips interlace bring

00:55:41.660 --> 00:55:43.759
them behind the head elbows nice and

00:55:43.759 --> 00:55:47.239
wide here breathe into the armpit chest

00:55:47.239 --> 00:55:51.140
inhale in and then exhale lift the shins

00:55:51.140 --> 00:55:55.579
parallel to the ceiling inhale in as you

00:55:55.579 --> 00:55:57.229
exhale lift the heads the heart the

00:55:57.229 --> 00:55:59.539
elbows up off the ground and nice and

00:55:59.539 --> 00:56:01.009
easy nothing fancy we're just going to

00:56:01.009 --> 00:56:02.930
begin to alternate here bringing the

00:56:02.930 --> 00:56:05.119
right elbow towards the left knee as we

00:56:05.119 --> 00:56:06.680
straighten through the right leg and

00:56:06.680 --> 00:56:13.989
then switching the move with the breath

00:56:14.710 --> 00:56:17.869
just a couple of these before we move on

00:56:17.869 --> 00:56:23.170
to flat back breathing

00:56:23.170 --> 00:56:26.249
[Music]

00:56:26.510 --> 00:56:31.710
well nice and slow imagine you're at the

00:56:31.710 --> 00:56:36.859
pool feel the skin kissing your face

00:56:36.859 --> 00:56:42.240
even it out then we'll come back to hug

00:56:42.240 --> 00:56:44.069
in the knees to the chest lowering the

00:56:44.069 --> 00:56:45.839
head tucking the chin to lengthen

00:56:45.839 --> 00:56:47.400
through the back of the neck Rock a

00:56:47.400 --> 00:56:49.400
little side to side if that feels good

00:56:49.400 --> 00:56:52.740
then exhale release the hands and allow

00:56:52.740 --> 00:56:56.329
your feet to come to the mat with a thud

00:56:56.329 --> 00:56:58.740
if that felt great do it a couple more

00:56:58.740 --> 00:57:04.399
times inhale exhale soles hit the mat

00:57:04.700 --> 00:57:08.099
feels awesome that kind of ricocheted

00:57:08.099 --> 00:57:14.369
here in him and one more great reclined

00:57:14.369 --> 00:57:17.039
twist palms come to the mat excuse me

00:57:17.039 --> 00:57:19.829
come to the earth and inhale drawing the

00:57:19.829 --> 00:57:22.890
knees in exhale melting the knees to the

00:57:22.890 --> 00:57:26.490
right and here's where I pass it on to

00:57:26.490 --> 00:57:29.250
you keep your shoulders rooting down but

00:57:29.250 --> 00:57:31.049
allow the knees to melt from one side to

00:57:31.049 --> 00:57:33.299
the other stretching those intercostals

00:57:33.299 --> 00:57:35.579
but if you want to bring more awareness

00:57:35.579 --> 00:57:38.009
more strength to the core you cannot

00:57:38.009 --> 00:57:39.900
allow the legs to actually touch the

00:57:39.900 --> 00:57:41.849
ground and just let them hover so each

00:57:41.849 --> 00:57:44.579
time I'm twisting and then using mine

00:57:44.579 --> 00:57:47.869
able to draw back

00:57:48.750 --> 00:57:51.760
find a way to synchronize this with the

00:57:51.760 --> 00:57:58.920
breath of course you can close your eyes

00:57:59.490 --> 00:58:03.430
great go ahead and even it out here and

00:58:03.430 --> 00:58:05.230
then allow the outer edge of the feet to

00:58:05.230 --> 00:58:07.029
come to the mat as we transition through

00:58:07.029 --> 00:58:10.450
a reclined butterfly here drawing the

00:58:10.450 --> 00:58:13.000
fingertips down opening the palms press

00:58:13.000 --> 00:58:16.299
into your head lift the shoulder blades

00:58:16.299 --> 00:58:18.849
up draw them in and together and down so

00:58:18.849 --> 00:58:20.829
the shoulders are drawing down away from

00:58:20.829 --> 00:58:22.900
your ears here there's lots of space

00:58:22.900 --> 00:58:25.779
here lots of space between my lower back

00:58:25.779 --> 00:58:27.549
in the mat take a deep breath in here

00:58:27.549 --> 00:58:34.029
and exhale sigh it out now you can stay

00:58:34.029 --> 00:58:36.579
here to finish your practice here today

00:58:36.579 --> 00:58:39.069
and do not skip this pose my friends I'm

00:58:39.069 --> 00:58:40.869
tempted to skip this posture at home too

00:58:40.869 --> 00:58:43.779
but take at least five breaths in a

00:58:43.779 --> 00:58:46.180
shavasana today either with the soles of

00:58:46.180 --> 00:58:51.279
the feet together here or 5 to 15 juicy

00:58:51.279 --> 00:58:53.619
minutes here as we draw the right leg

00:58:53.619 --> 00:58:57.010
out the left leg out let the legs open

00:58:57.010 --> 00:59:01.299
wide let the armpit chest breathe

00:59:01.299 --> 00:59:03.490
we close our eyes we lengthen through

00:59:03.490 --> 00:59:05.650
the back of the neck and we take this

00:59:05.650 --> 00:59:06.430
time

00:59:06.430 --> 00:59:08.829
to acknowledge ourselves first take a

00:59:08.829 --> 00:59:12.480
deep breath in full of gratitude

00:59:12.680 --> 00:59:14.630
we're taking a time to do a video today

00:59:14.630 --> 00:59:16.670
to be with our ponies to be with the

00:59:16.670 --> 00:59:18.640
breath

00:59:18.640 --> 00:59:20.869
hopefully collecting and gathering a

00:59:20.869 --> 00:59:24.319
little bit of information creating a

00:59:24.319 --> 00:59:28.369
little bit of space and toning and

00:59:28.369 --> 00:59:32.599
building strength in the body inhale

00:59:32.599 --> 00:59:35.349
lots of love in

00:59:35.410 --> 00:59:39.660
and exhale letting

00:59:41.450 --> 00:59:45.550
[Music]

00:59:45.550 --> 00:59:48.640
okay so that was the third sequence in

00:59:48.640 --> 00:59:50.710
our Yoga for weight loss series you can

00:59:50.710 --> 00:59:52.690
interchange this with the other two that

00:59:52.690 --> 00:59:54.100
we have thus far we're gonna have more

00:59:54.100 --> 00:59:56.230
coming in the future but for now and

00:59:56.230 --> 00:59:57.700
just know that this is something that is

00:59:57.700 --> 01:00:00.310
not intended for you to master yogi

01:00:00.310 --> 01:00:02.680
master right away it's built to inspire

01:00:02.680 --> 01:00:07.090
you for transformation either on the

01:00:07.090 --> 01:00:08.680
outside for summer time on the inside

01:00:08.680 --> 01:00:10.810
for all the time to find what feels good

01:00:10.810 --> 01:00:13.900
and be the best version of yourself so

01:00:13.900 --> 01:00:16.210
have fun with it take your time do what

01:00:16.210 --> 01:00:18.580
you can write questions comments below

01:00:18.580 --> 01:00:22.570
let me know how I can help you and like

01:00:22.570 --> 01:00:23.860
I said you can interchange this with the

01:00:23.860 --> 01:00:26.320
other two videos and have quite a yummy

01:00:26.320 --> 01:00:28.690
workout for your week so I hope to hear

01:00:28.690 --> 01:00:30.310
from you thank you for all your feedback

01:00:30.310 --> 01:00:34.529
thus far and namaste

01:00:35.630 --> 01:00:40.689
[Music]

01:00:42.900 --> 01:00:53.110
[Music]