WEBVTT

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what's up party people welcome to yoga

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with Adriene I'm Adriene and I'm in the

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park today and we have an awesome

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practice for you we have a flow to

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connect you to your strengths so get

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ready to sweat get ready to find what

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feels good and have some fun at the pond

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already today we're going to begin in an

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extended Child's Pose

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so bring the knees that's why does your

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yoga mat two big toes to touch and then

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crawl your balls all the way out take a

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deep breath in and on your exhale

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surrender forehead comes to the mat this

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is where we're going to start so you can

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take a look at the video take a look at

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me and then take your gaze straight down

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when you feel comfortable come into your

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little cave of love here where we're

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going to make all that's wrong in the

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world right again and find what it feels

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good you deserve this time for yourself

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so close your eyes take a nice deep

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breath in and long exhale out deep

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breath in through the nose long breath

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out through the nose or the mouth

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doesn't matter and continue to deepen

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your breath play with it and we think

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about why you came onto your mat today

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maybe calling an intention out for your

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practice something positive that serves

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you in the present moment here is you

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breathe into the back body grow heavy in

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the hips and shoulders

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choosing to let go of the day thus far

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any items on the agenda ahead the hard

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part is over you're on your mat you're

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here let's have some fun today

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begin to spread awareness throughout the

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palm so the fingertips spread wide and

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plant all 10 knuckles all 10

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fingerprints mall lift in the elbows

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we're just going to slowly energetically

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pull the shoulders back this action is

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going to lift the head and the heart all

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the way up we'll walk the knees

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underneath the hips toe straight out

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walk the wrists underneath and begin to

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move in your cat cow find what feels

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good here moving with your breath

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stretching out the front body the back

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body and then when you're ready you can

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kind of veer off the railroad tracks

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here and begin to play stretching

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through the side body sending the hips

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one way and then the other

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maybe tapping into a little inner smile

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if you will stretching through the feet

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by curling the toes under any movement

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here that feels awesome explore

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stretching the body maybe tending to the

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wrist

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and then wherever you are come back to

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Center and do one more inhaling pressing

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away from your foundation and then

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exhaling arching the back like a black

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Halloween cat navel draws up up up

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stretch it and then release we'll make

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our way to downward facing dog

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you got it keep the knees bent here at

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first as you send the hip points up high

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inhale in deep breath exhale stretching

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one heel down then the other peddling it

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out as we like to say hugging the lower

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ribs in continuing to spread awareness

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through the palms going for a hundred

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and ten full body experience here today

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so that will look and feel a little

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different for everyone of course but

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it's up to you to make sure that you are

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staying open to expanding awareness

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throughout the whole body so no body

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part left behind one moving part great

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we're going to take it for a nice slow

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walk now up towards the front edge take

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your time roll through the foot wheel

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and in Newton asana extended forward

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fold allow the weight of the head to

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drop down you might check that by

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shaking the head yes and no you might

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clasp the elbows of course Rock gently

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side to side feet can be hip width apart

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or flush together it doesn't matter just

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nice conscious footing again spreading

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awareness throughout the whole body

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you're going for total body health fit

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in the body fit in the mind nice and

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open in your heart take a couple breaths

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here

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then release through the arms and we'll

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take a nice slow roll up see if you can

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really slow it down today and if you're

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feeling brave keep your eyes closed roll

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all the way up to Mountain

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when you rise up you know what to do

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here maybe looping the shoulders maybe

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teeter-tottering with the head or

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drawing big circles with the nose

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exploring the body stretching working

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out any kinks and just essentially right

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coming into the body kind of settling

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into the practice and the commitment to

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stay curious

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right no yoga robots here so then we'll

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walk the feet together press into all

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four corners and after you've kind of

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worked out the kinks and found a little

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movement that feels good go ahead and

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come to a nice still Mountain Pose we'll

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bring the palms open lift up through the

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armpit chest here and stand up nice and

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tall reconnect with your breath here

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super important today as we flow and so

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we're going to practice moving breath

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and body so inhale reach the arms all

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the way up and overhead exhale float the

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fingertips down inhale reach for the sky

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exhale float the fingertips down so it

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seems like a simple action but to really

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integrate movement and breath takes some

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focus inhale reach exhale fold

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don't fold float down inhale reach and

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exhale float it down

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okay for getting a little bored you can

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start to integrate the neck drawing

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maybe aligned with the nose all the way

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up as you reach up big breath in and

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then chin to chest as you exhale

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fingertips down

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keep it going inhale integrate getting

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used to moving with the breath then hold

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on to a focus point now and we'll inhale

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come up on the toes just challenge

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ourselves a little bit really see if we

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can move with the breath as you inhale

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reach reach reach when the breath stops

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we pause at the top and then exhale

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float it down two more times just like

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that inhale exhale practice moving with

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your breath one more time inhale pause

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at the top exhale release everything

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down beautiful inhale reach for the sky

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keep moving with your breath this time

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exhale fold down through the midline

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great inhale halfway lift your version

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nice flat back position here and then

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exhale forward fold

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inhale reach for the sky take it all in

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I have a beautiful sky here today to

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look up to and then exhale hands to

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heart but even if you are looking up at

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the ceiling right connect to your

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imagination your creative self enjoy

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your practice here we go inhale reach

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move with your breath exhale down

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through the midline inhale full breath

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as you come to a flat back long neck

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here use the exhale to float it down

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flowing with the breath we inhale reach

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for the sky and exhale hands to heart

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this time tuck your pelvis again each

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time we move through a flow or vinyasa

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we're getting opportunity to connect to

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something bigger and to add on to that

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awareness so maybe this time it's paying

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attention to the pelvis inhale reach it

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up full exhale down you go

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inhale halfway lift lengthen exhale bow

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last time like this inhale spread the

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fingertips reach for the sky exhale tuck

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the pelvis hands to heart

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great here we go adding on inhale reach

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it up exhale down we go inhale halfway

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lift exhale fold plant the palms slide

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the right toes back followed by the left

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we come to a plank zip the legs together

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here press away from your yoga mat

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inhale reach forward with the crown come

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onto the two big toes exhale hug the

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elbows slowly lower all the way down to

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the belly flip onto the top of the feet

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pull the elbows back in inhale Cobra

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exhale release awesome

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curl the toes under option here to come

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to all fours and then peel up to

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downward dog from there or for more

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strength more heat in the body curl the

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toes under press up to top of a push-up

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anchor navel to spine as you hug the

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lower ribs in and then send it to down

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dog and if you're like what the what

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Adrienne just know that you always have

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an option in your transition moving away

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that feels good for you connect I'm

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merely your online yoga guide and friend

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it's really up to you to show up for

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yourself and to find what feels good

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drop the left heel

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let's try lifting the right leg up high

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deep breath in here on an exhale squeeze

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the right knee up and in towards your

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heart hover here for a second connect to

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your strength and then step the right

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foot up into your lunge lower the left

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knee inhale reach the fingertips up high

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exhale float them down moving into a

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twist left palm on the earth or left

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fingertips lifted we inhale open up

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through the right wing you can lift the

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back knee here

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in fine upward-facing dog in the spine

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maybe lift your chin lift your heart and

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then exhale down you go plant the palms

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step the right toes back again bring the

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two big toes together shift your gaze

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forward hug the elbows in lower down all

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the way to the belly repeat Cobra or

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maybe you come to upward facing dog nice

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and soft in the neck when you're ready

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downward facing dog

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deep breath in Long breath out drop the

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right heel lift the left leg up high

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on your exhale squeeze it up and in

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connect to your strength again here tap

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into it

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and then step it up into your lunge we

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lower the right knee down and we inhale

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reach for the sky

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exhale rain it down twist left finger

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excuse me right fingertips on the mat or

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right palm so you decide if you need

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that space here and then inhale left

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fingertips up towards the sky feel free

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to lift that back knee inhale nice

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beautiful length in the crown long spine

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long neck so we're not here and then

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take it all the way down awesome

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plant the palms again step the two big

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toes together we shift forward we

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practice chaturanga to updog or belly to

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Cobra and then we send it to down dog

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repeat the slow walk from before my

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friends welcome that heat or bend the

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knees generously look forward inhale in

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and on an exhale hop to the top of the

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truck inhale halfway lift long neck

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exhale soften and bow press into your

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feet reach for the sky deep breath in

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exhale hands to heart

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tuck the pelvis here we go inhale reach

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the fingertips up high this time grab

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the left wrist with the right hand

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exhale tilt to the right side body

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stretch inhale to Center reach exhale

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tilt to the left inhale to Center this

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time bend the elbows thumbs back pinkies

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forward inhale in reach exhale forward

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fold nice job my friend inhale halfway

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lift keep it going welcome that feet

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exhale bow step it back to plank

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strong foundation here this time you can

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play with bringing the two big toes

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together or you can play with keeping

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them wide just experimenting is we shift

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the weight forward hug the elbows in

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slowly lower down Cobra or upward facing

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dog

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take a deep breath in wherever you are

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and then exhale make your way to down

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dog when you arrive drop the left heel

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lift the right leg up high big breath in

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exhale squeeze nose to knee try to touch

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your nose to your knee and step it up

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into your lunge this time we're going to

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keep the back heel lifted back knee

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lifted stack front knee over front ankle

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as you reach up high so high lunge here

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right hip crease pulls back go ahead and

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Bend through your left knee as you reach

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the fingertips up so that you can scoop

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the tailbone underneath you lift up

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through the front body then begin to

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stretch the left heel back inhale in

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exhale warrior two strong legs here so

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take a look down at your legs

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find the foundation as you roll the top

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of that right thigh out charge the left

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inner thigh press into the back edge of

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your left foot and then we'll reach

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reach reach pull the pinkies back

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lengthen through the crown now check it

00:14:28.230 --> 00:14:31.199
out turn the right toes in then both

00:14:31.199 --> 00:14:34.470
heels in so both toes are up then I'm

00:14:34.470 --> 00:14:36.660
going to bend my knees as I do so Eagle

00:14:36.660 --> 00:14:38.069
arms I'm going to bring right arm

00:14:38.069 --> 00:14:40.259
underneath the left bring the palms

00:14:40.259 --> 00:14:42.810
together knees super wide again

00:14:42.810 --> 00:14:45.000
attention back on that pelvis tailbone

00:14:45.000 --> 00:14:47.459
down as you inhale lift the elbows up

00:14:47.459 --> 00:14:50.660
hug the lower ribs in navel in belly in

00:14:50.660 --> 00:14:53.130
great strong pose here one more breath

00:14:53.130 --> 00:14:56.220
you got it then exhale warrior two to

00:14:56.220 --> 00:14:57.809
the back of your mat left fingertips

00:14:57.809 --> 00:15:01.769
forward right fingertips back find your

00:15:01.769 --> 00:15:03.930
warrior two here pull the pinkies back

00:15:03.930 --> 00:15:06.860
create a full body experience my friends

00:15:06.860 --> 00:15:09.149
peaceful warrior left fingertips reach

00:15:09.149 --> 00:15:11.699
forward up and back find your breath

00:15:11.699 --> 00:15:15.509
again inhale exhale extended side angle

00:15:15.509 --> 00:15:19.529
top of the excuse me left elbow comes to

00:15:19.529 --> 00:15:20.759
the top of the left thigh

00:15:20.759 --> 00:15:22.680
we don't collapse here stay connected to

00:15:22.680 --> 00:15:24.000
your Center

00:15:24.000 --> 00:15:27.449
inhale reach the fingertips forward come

00:15:27.449 --> 00:15:29.370
to this variation here or you can begin

00:15:29.370 --> 00:15:31.319
to reach right fingertips towards the

00:15:31.319 --> 00:15:33.180
sky left fingertips towards your mat

00:15:33.180 --> 00:15:35.310
lots of options to play here and we'll

00:15:35.310 --> 00:15:37.050
return to this pose so keep breathing

00:15:37.050 --> 00:15:39.810
keep exploring don't give up inhale in

00:15:39.810 --> 00:15:42.750
exhale journey dial your heart all the

00:15:42.750 --> 00:15:43.980
way back to your lunge and we're now

00:15:43.980 --> 00:15:45.360
facing the back edge of your mat as you

00:15:45.360 --> 00:15:47.879
plant the palms step the left toes back

00:15:47.879 --> 00:15:49.709
move through your vinyasa or take it

00:15:49.709 --> 00:15:57.360
straight to down dog when you arrive

00:15:57.360 --> 00:15:59.040
once again we'll drop the left heel lift

00:15:59.040 --> 00:16:01.259
the right leg up high here we go again

00:16:01.259 --> 00:16:02.910
squeezing nose to knee

00:16:02.910 --> 00:16:05.279
connect to your strength step it up into

00:16:05.279 --> 00:16:07.139
your lunge high lunge whenever you're

00:16:07.139 --> 00:16:09.990
ready find your foundation hug energy in

00:16:09.990 --> 00:16:11.850
to the midline and then reach for the

00:16:11.850 --> 00:16:13.730
sky

00:16:13.730 --> 00:16:16.259
big breath in here as you create full

00:16:16.259 --> 00:16:19.740
body experience open the palms wide then

00:16:19.740 --> 00:16:23.490
exhale warrior two to the opposite side

00:16:23.490 --> 00:16:25.050
to the back right foot forward left

00:16:25.050 --> 00:16:28.019
foots back tailbone heavy reach reach

00:16:28.019 --> 00:16:31.110
reach then again we turn the right toes

00:16:31.110 --> 00:16:35.459
in then both heels in so both toes are

00:16:35.459 --> 00:16:37.410
out coming into kind of a goddess pose

00:16:37.410 --> 00:16:40.290
or horse pose right arm underneath Eagle

00:16:40.290 --> 00:16:43.910
arms sink deep my friends meet your edge

00:16:43.910 --> 00:16:48.420
inhale elbows lift exhale sink deep lean

00:16:48.420 --> 00:16:49.470
back into it

00:16:49.470 --> 00:16:54.750
gorgeous warrior two to the front nice

00:16:54.750 --> 00:16:56.610
everyone peaceful warrior as you reach

00:16:56.610 --> 00:16:59.329
left fingertips forward up and back

00:16:59.329 --> 00:17:02.610
inhale in exhale extended side angle

00:17:02.610 --> 00:17:04.709
again we can come here especially if

00:17:04.709 --> 00:17:07.230
we're working on this posture we're new

00:17:07.230 --> 00:17:08.609
to the practice eventually we'll get the

00:17:08.609 --> 00:17:11.220
left fingertips down and maintain nice

00:17:11.220 --> 00:17:14.609
strength through the core and through

00:17:14.609 --> 00:17:16.740
this line from the crown of the tale one

00:17:16.740 --> 00:17:18.029
more breath here you got it

00:17:18.029 --> 00:17:20.240
keep the right inner thigh awake and

00:17:20.240 --> 00:17:22.648
then we'll dial the heart back to the

00:17:22.648 --> 00:17:25.169
lunge and take a vinyasa step the left

00:17:25.169 --> 00:17:30.450
toes back move with your breath exhale

00:17:30.450 --> 00:17:32.750
to down dog

00:17:32.750 --> 00:17:35.850
awesome pedal it out inhale and let's

00:17:35.850 --> 00:17:37.529
take a cleansing exhale out through the

00:17:37.529 --> 00:17:39.649
mouth

00:17:40.039 --> 00:17:42.330
walk up to the front edge or bend the

00:17:42.330 --> 00:17:44.909
knees inhale look forward exhale float

00:17:44.909 --> 00:17:50.340
to the top inhale halfway lift exhale

00:17:50.340 --> 00:17:55.070
forward fold inhale reach for the sky

00:17:55.070 --> 00:17:58.340
exhale hands to heart

00:17:58.340 --> 00:18:00.240
awesome work everyone we're going to do

00:18:00.240 --> 00:18:01.590
the same little dance on the other side

00:18:01.590 --> 00:18:03.389
connect to your strength loop the

00:18:03.389 --> 00:18:05.610
shoulders lift your heart here we go

00:18:05.610 --> 00:18:13.110
inhale extend exhale fold inhale halfway

00:18:13.110 --> 00:18:17.090
lift exhale bow

00:18:17.090 --> 00:18:19.769
great plant the palms step the right

00:18:19.769 --> 00:18:21.389
toes followed by the left toes back

00:18:21.389 --> 00:18:23.880
shift your weight forward move through

00:18:23.880 --> 00:18:30.059
your flow from downward facing dog this

00:18:30.059 --> 00:18:31.889
time we'll drop the right heel lift the

00:18:31.889 --> 00:18:34.139
left leg up high big breath in nose to

00:18:34.139 --> 00:18:35.990
knee

00:18:35.990 --> 00:18:40.110
step the left foot up soften through the

00:18:40.110 --> 00:18:42.240
right knee find your foundation finding

00:18:42.240 --> 00:18:43.919
your footing and then inhale reach up

00:18:43.919 --> 00:18:46.710
high lunge go through your checklist

00:18:46.710 --> 00:18:48.840
bend the right knee scoop the tailbone

00:18:48.840 --> 00:18:51.570
underneath you widen through the arms if

00:18:51.570 --> 00:18:52.830
you need to especially if you feel like

00:18:52.830 --> 00:18:55.190
the shoulders are tight and creeping up

00:18:55.190 --> 00:18:57.330
then hug the inner thighs to the midline

00:18:57.330 --> 00:19:00.389
inhale in exhale warrior two to the

00:19:00.389 --> 00:19:02.429
right left fingertips forward right

00:19:02.429 --> 00:19:05.399
fingertips back sink deep here take a

00:19:05.399 --> 00:19:07.879
look down

00:19:08.730 --> 00:19:11.170
and when you're ready we'll inhale in

00:19:11.170 --> 00:19:15.430
exhale left toes in then both heels in

00:19:15.430 --> 00:19:18.250
so both toes are out so smooth out this

00:19:18.250 --> 00:19:19.570
transition the more you practice this

00:19:19.570 --> 00:19:22.030
bend the knees this time left arm

00:19:22.030 --> 00:19:25.210
underneath the right Eagle arms inhale

00:19:25.210 --> 00:19:29.380
lift the elbows tailbone heavy exhale

00:19:29.380 --> 00:19:32.220
sink a little deeper you got it

00:19:32.220 --> 00:19:34.360
beautiful warrior two to the back edge

00:19:34.360 --> 00:19:38.440
of your mat inhale in exhale peaceful

00:19:38.440 --> 00:19:40.210
warrior keeps sinking into that front

00:19:40.210 --> 00:19:44.440
leg strong inhaling again exhale

00:19:44.440 --> 00:19:47.260
extended side angle feel free to come to

00:19:47.260 --> 00:19:50.290
the top of the right thigh work play

00:19:50.290 --> 00:19:53.290
here creating this nice line from the

00:19:53.290 --> 00:19:54.640
outer edge of the back foot all the way

00:19:54.640 --> 00:19:57.180
to the front

00:19:57.240 --> 00:19:59.800
one more breath in whatever variation

00:19:59.800 --> 00:20:02.530
suits you this morning or today the

00:20:02.530 --> 00:20:05.710
morning for me inhale in exhale back to

00:20:05.710 --> 00:20:06.520
your lunge

00:20:06.520 --> 00:20:08.620
stick with it guys plant the palms slide

00:20:08.620 --> 00:20:10.690
the right toes back move through your

00:20:10.690 --> 00:20:12.550
flow or feel free to skip it go straight

00:20:12.550 --> 00:20:19.390
to down dog right heel drops down inhale

00:20:19.390 --> 00:20:21.310
lift the left leg up high stick with it

00:20:21.310 --> 00:20:22.840
squeeze nose to knee

00:20:22.840 --> 00:20:25.300
cultivate string step the left foot up

00:20:25.300 --> 00:20:27.550
find your high lunge take your time

00:20:27.550 --> 00:20:30.790
getting there building from the ground

00:20:30.790 --> 00:20:33.640
up when you're ready reach the arms up

00:20:33.640 --> 00:20:39.130
high full breaths here we'll send it to

00:20:39.130 --> 00:20:43.030
warrior two strong legs pull the pinkies

00:20:43.030 --> 00:20:46.930
back inhale in exhale left toes in then

00:20:46.930 --> 00:20:49.480
both heels in come to your goddess pose

00:20:49.480 --> 00:20:51.190
your horse pose left arm underneath

00:20:51.190 --> 00:20:54.600
Eagle arms inhale lift the elbows up

00:20:54.600 --> 00:20:58.930
exhale sink a little deeper inhale lift

00:20:58.930 --> 00:21:02.380
the elbows up exhale warrior two to the

00:21:02.380 --> 00:21:08.160
front inhale in exhale strong legs

00:21:08.160 --> 00:21:12.030
inhale peaceful warrior reverse warrior

00:21:12.030 --> 00:21:15.710
exhale extended side angle you got it

00:21:15.710 --> 00:21:20.280
opening up finding that connection from

00:21:20.280 --> 00:21:22.370
the crown all the way to the back heel

00:21:22.370 --> 00:21:25.440
one more breath here nice work everyone

00:21:25.440 --> 00:21:26.250
stick with it

00:21:26.250 --> 00:21:28.740
dial your heart back to Center with

00:21:28.740 --> 00:21:31.080
control with grace if you can't plant

00:21:31.080 --> 00:21:33.630
the palms slide the right toes back feel

00:21:33.630 --> 00:21:35.040
free to move through a vinyasa here

00:21:35.040 --> 00:21:37.920
we're going to meet in child's pose take

00:21:37.920 --> 00:21:43.550
a little rest nice hmm

00:21:43.700 --> 00:21:46.500
so when you arrive in your child's pose

00:21:46.500 --> 00:21:48.960
you can bring the knees together or the

00:21:48.960 --> 00:21:51.600
knees wide your back will tell you which

00:21:51.600 --> 00:21:56.010
one you prefer when you arrive close

00:21:56.010 --> 00:21:59.360
your eyes and just take a rest

00:22:19.430 --> 00:22:21.810
great slowly we'll reach the fingertips

00:22:21.810 --> 00:22:25.430
up come all the way back to all fours

00:22:25.430 --> 00:22:27.960
curl the toes under and send the hips up

00:22:27.960 --> 00:22:30.860
high down dog awesome work everyone

00:22:30.860 --> 00:22:34.320
so one last leg here of fire to our

00:22:34.320 --> 00:22:36.420
ritual we're going to bend the knees

00:22:36.420 --> 00:22:38.820
look forward inhale in exhale hop to the

00:22:38.820 --> 00:22:45.380
top inhale halfway lift exhale bow

00:22:45.380 --> 00:22:49.950
inhale reach for the sky and repeating

00:22:49.950 --> 00:22:51.930
bending the elbows here thumbs back

00:22:51.930 --> 00:22:57.240
pinkies forward inhale reach exhale to

00:22:57.240 --> 00:23:02.280
the right inhale reach exhale to the

00:23:02.280 --> 00:23:07.590
left inhale reach and exhale ringing it

00:23:07.590 --> 00:23:10.620
down okay so bring the palms together

00:23:10.620 --> 00:23:12.750
here and bend the knees a little bit of

00:23:12.750 --> 00:23:14.310
space between the heels like a

00:23:14.310 --> 00:23:20.240
thumbprint oh that breeze feels good and

00:23:20.600 --> 00:23:25.140
we're coming into a chair chair pose so

00:23:25.140 --> 00:23:26.400
actually let's take the fingertips

00:23:26.400 --> 00:23:27.660
forward just so you can kind of play

00:23:27.660 --> 00:23:29.850
with the weight here so the more the

00:23:29.850 --> 00:23:31.170
fingertips reach forward the more were

00:23:31.170 --> 00:23:33.300
able to send the sit bones back hug the

00:23:33.300 --> 00:23:35.610
lower ribs in and then we'll bring the

00:23:35.610 --> 00:23:38.430
palms together here here we go inhale

00:23:38.430 --> 00:23:40.950
lift sternum to thumbs exhale send the

00:23:40.950 --> 00:23:42.810
outer edge of the left arm to the outer

00:23:42.810 --> 00:23:47.340
edge of the right thigh or knee find

00:23:47.340 --> 00:23:49.710
your deep twist here breathe remember

00:23:49.710 --> 00:23:51.000
why you showed up on your mat today

00:23:51.000 --> 00:23:52.860
flying lengthen the crown of the head

00:23:52.860 --> 00:23:55.470
and then shift your weight to your right

00:23:55.470 --> 00:23:57.240
foot and here we go having some fun

00:23:57.240 --> 00:23:59.820
today again cultivating strength see if

00:23:59.820 --> 00:24:01.440
you can lift your left heel to your left

00:24:01.440 --> 00:24:03.540
foot up woo give it a try

00:24:03.540 --> 00:24:05.910
slowly hold on to a focus lifting the

00:24:05.910 --> 00:24:08.310
left heel to the left butter a little

00:24:08.310 --> 00:24:10.530
revolved flamingo here stay long in the

00:24:10.530 --> 00:24:12.990
neck and then just trust my friends

00:24:12.990 --> 00:24:15.360
trust as you send the left toes back and

00:24:15.360 --> 00:24:20.100
step it into a lunge great option here

00:24:20.100 --> 00:24:22.250
to open up

00:24:22.250 --> 00:24:24.019
keep a sense of humor here breathe

00:24:24.019 --> 00:24:30.129
breathe breathe low we'll dial it back

00:24:30.129 --> 00:24:33.799
plant the palms half splits lift the

00:24:33.799 --> 00:24:35.259
left leg up high

00:24:35.259 --> 00:24:37.669
so just work here wherever you are keep

00:24:37.669 --> 00:24:40.580
the levels hip doesn't have to be all

00:24:40.580 --> 00:24:43.220
the way up keep the levels hips keep the

00:24:43.220 --> 00:24:45.039
hips level

00:24:45.039 --> 00:24:47.830
yes I'm human

00:24:47.830 --> 00:24:51.649
deep breath in step the feet together

00:24:51.649 --> 00:24:54.169
long breath out forward fold

00:24:54.169 --> 00:24:57.440
hmm shake it off in the head and neck

00:24:57.440 --> 00:24:59.539
we're going to repeat the slow roll up

00:24:59.539 --> 00:25:06.259
from before gorgeous bring the feet

00:25:06.259 --> 00:25:08.809
together palms at the heart slight a

00:25:08.809 --> 00:25:10.429
little bit of space between the heels

00:25:10.429 --> 00:25:14.330
just to play bend the knees if you'd

00:25:14.330 --> 00:25:15.679
like to take in the finger I like to

00:25:15.679 --> 00:25:17.179
take my fingertips out sometimes just to

00:25:17.179 --> 00:25:18.889
remind myself oh yeah I can play with a

00:25:18.889 --> 00:25:20.840
little more weight in my heels

00:25:20.840 --> 00:25:25.070
Bukit hacen inhale in exhale bring outer

00:25:25.070 --> 00:25:27.080
edge of the right elbow to the outer

00:25:27.080 --> 00:25:29.299
edge of the left thigh try to keep the

00:25:29.299 --> 00:25:31.519
knees together here then lengthen

00:25:31.519 --> 00:25:35.539
lengthen through the crown deep twist

00:25:35.539 --> 00:25:38.450
here so breathe into your belly and

00:25:38.450 --> 00:25:40.429
let's see if we can do it just have a

00:25:40.429 --> 00:25:42.379
little fun lifting right heel to right

00:25:42.379 --> 00:25:45.500
buttock here maintaining the shoulders

00:25:45.500 --> 00:25:47.120
drawing away from the ears maintaining

00:25:47.120 --> 00:25:48.860
that length in the neck keep breathing

00:25:48.860 --> 00:25:52.929
here if you fall we'll catch you and

00:25:52.929 --> 00:25:55.129
then just trust you don't need to look

00:25:55.129 --> 00:25:57.620
with your eyes just send your right toes

00:25:57.620 --> 00:25:59.529
all the way back into your lunge

00:25:59.529 --> 00:26:03.440
yeh find length if you want to open up

00:26:03.440 --> 00:26:05.590
here please do breathe breathe breathe

00:26:05.590 --> 00:26:07.730
and if you're like I can't do that

00:26:07.730 --> 00:26:09.350
another day right or maybe seven years

00:26:09.350 --> 00:26:12.529
from now enjoy your process the journey

00:26:12.529 --> 00:26:15.710
is the reward we know this let's

00:26:15.710 --> 00:26:19.039
practice it dial your heart back to

00:26:19.039 --> 00:26:21.980
Center step the right toes in and when

00:26:21.980 --> 00:26:25.070
you're ready lift off so playing with

00:26:25.070 --> 00:26:26.929
half splits today I mean you might be

00:26:26.929 --> 00:26:28.700
able to lift it up higher but keep those

00:26:28.700 --> 00:26:31.100
hips level careful not to lock your

00:26:31.100 --> 00:26:32.730
standing leg

00:26:32.730 --> 00:26:34.570
eventually you'll get to a place where

00:26:34.570 --> 00:26:37.000
we draw the nose in towards the knee and

00:26:37.000 --> 00:26:42.010
maybe wrap the arms around the shins be

00:26:42.010 --> 00:26:44.679
here now the one more breath and then

00:26:44.679 --> 00:26:47.500
exhale stepping that right foot in yeh

00:26:47.500 --> 00:26:50.169
heel toe heel toe the feet as wide as

00:26:50.169 --> 00:26:55.590
your mat come to a nice juicy squat hah

00:26:55.590 --> 00:26:57.880
palms come together at the heart you

00:26:57.880 --> 00:27:03.279
might find a little sway here you might

00:27:03.279 --> 00:27:06.970
stay here breathing enjoying this lovely

00:27:06.970 --> 00:27:12.159
stretch in the hips or you might take

00:27:12.159 --> 00:27:14.139
this time for a little crow practice

00:27:14.139 --> 00:27:16.059
bringing the palms out in front

00:27:16.059 --> 00:27:17.559
walking the two big toes together

00:27:17.559 --> 00:27:20.049
keeping the gaze forward connecting to

00:27:20.049 --> 00:27:22.419
your Center and connecting to your

00:27:22.419 --> 00:27:24.480
strength as you maybe lift one toe up

00:27:24.480 --> 00:27:28.769
followed by the other so just play here

00:27:28.769 --> 00:27:33.700
breathing deep so either in the squat

00:27:33.700 --> 00:27:35.620
we're doing a little crow play maybe

00:27:35.620 --> 00:27:40.350
just rocking one toe up and the other

00:27:40.350 --> 00:27:44.549
then maybe one day a little lift off

00:27:44.580 --> 00:27:47.320
so have some fun wherever you are keep

00:27:47.320 --> 00:27:56.770
breathing and then everyone come back to

00:27:56.770 --> 00:28:00.190
the squat and we'll begin to release the

00:28:00.190 --> 00:28:04.390
fingertips behind us and come on to the

00:28:04.390 --> 00:28:08.290
bum send the legs out long press into

00:28:08.290 --> 00:28:11.920
your heels inhale reach for the sky with

00:28:11.920 --> 00:28:13.390
the wrists reaching out kind of like

00:28:13.390 --> 00:28:16.210
thriller arms here reaching up just nice

00:28:16.210 --> 00:28:19.630
a counter pose for the wrists for those

00:28:19.630 --> 00:28:24.660
who did crow deep breath in exhale fold

00:28:24.660 --> 00:28:28.300
so if you can grab the shins here or the

00:28:28.300 --> 00:28:30.640
ankles do maybe you take the middle

00:28:30.640 --> 00:28:32.350
finger the index finger and thumb to the

00:28:32.350 --> 00:28:34.570
big toe here pull the elbows left to

00:28:34.570 --> 00:28:36.700
right so whatever feels good a little

00:28:36.700 --> 00:28:42.840
counter here of Hasek moeten asana or

00:28:42.840 --> 00:28:46.540
seated forward fold take a couple

00:28:46.540 --> 00:28:49.570
breaths here close your eyes and we'll

00:28:49.570 --> 00:28:52.530
begin to cool it down

00:28:59.190 --> 00:29:04.470
slowly releasing will come to our backs

00:29:04.470 --> 00:29:07.240
and first I'm going to start off by

00:29:07.240 --> 00:29:08.619
giving you a little option you can do

00:29:08.619 --> 00:29:13.990
bridge pose or wheel pose taking a back

00:29:13.990 --> 00:29:17.340
bend or maybe a shoulder stand or plow

00:29:17.340 --> 00:29:21.249
so I'm going to do bridge so that no

00:29:21.249 --> 00:29:22.990
man's left behind but if you know those

00:29:22.990 --> 00:29:25.240
other poses then you might supplement

00:29:25.240 --> 00:29:30.340
that now so for bridge I'll guide you

00:29:30.340 --> 00:29:32.379
through it we walk the heels up towards

00:29:32.379 --> 00:29:34.960
the fingertips or the fingertips land

00:29:34.960 --> 00:29:36.940
and we should be the shoulders

00:29:36.940 --> 00:29:38.970
underneath the heart center

00:29:38.970 --> 00:29:41.320
imagine like squeezing one of those yoga

00:29:41.320 --> 00:29:43.529
blocks or something between your legs

00:29:43.529 --> 00:29:46.059
heyo and then press into all four

00:29:46.059 --> 00:29:46.840
corners of the feet

00:29:46.840 --> 00:29:50.999
sorry inappropriate just having fun

00:29:50.999 --> 00:29:53.139
please don't write me nasty things I'm

00:29:53.139 --> 00:29:54.850
sorry you're just having fun okay

00:29:54.850 --> 00:29:57.639
okay press into the palms find your

00:29:57.639 --> 00:30:01.539
foundation inhale lots of love in exhale

00:30:01.539 --> 00:30:03.850
lots of love out again you could be in

00:30:03.850 --> 00:30:05.980
wheel now or shoulder stand or even an

00:30:05.980 --> 00:30:10.179
inversion you're ready to lift up into

00:30:10.179 --> 00:30:11.440
bridge we're going to press into all

00:30:11.440 --> 00:30:13.330
four corners of the feet and again any a

00:30:13.330 --> 00:30:16.299
lots of love in this time as you exhale

00:30:16.299 --> 00:30:18.999
begin to lift the hip points up peel up

00:30:18.999 --> 00:30:20.590
from the tailbone don't let the knees

00:30:20.590 --> 00:30:21.879
splay out here so imagine again

00:30:21.879 --> 00:30:23.470
squeezing that block in between the legs

00:30:23.470 --> 00:30:25.779
between the thighs as you slowly begin

00:30:25.779 --> 00:30:29.200
to lift all the way up you might

00:30:29.200 --> 00:30:31.299
interlace the fingertips underneath you

00:30:31.299 --> 00:30:33.879
continuing to draw the shoulders the

00:30:33.879 --> 00:30:35.850
shoulder blades in and together

00:30:35.850 --> 00:30:38.639
snuggling them underneath heart center

00:30:38.639 --> 00:30:43.720
then here we go inhale lift the chest up

00:30:43.720 --> 00:30:46.509
towards the chin lick the chest up

00:30:46.509 --> 00:30:48.490
towards the chin press into all four

00:30:48.490 --> 00:30:51.899
corners of the feet then lift your chin

00:30:51.899 --> 00:30:53.980
beautiful should feel really good in the

00:30:53.980 --> 00:30:56.350
base of the neck keep breathing here one

00:30:56.350 --> 00:31:00.669
more breath you got it and exhale break

00:31:00.669 --> 00:31:03.610
free first with the fingertips and then

00:31:03.610 --> 00:31:06.190
that's your cue to slowly roll down

00:31:06.190 --> 00:31:08.769
enjoy this sweet little massage on the

00:31:08.769 --> 00:31:09.650
spot

00:31:09.650 --> 00:31:13.610
you release great then we'll bring the

00:31:13.610 --> 00:31:15.170
soles of feet together knees nice and

00:31:15.170 --> 00:31:18.710
wide bring the hands to the hips here

00:31:18.710 --> 00:31:20.840
inhale and exhale just give it a nice

00:31:20.840 --> 00:31:25.640
push it should feel good pushing right

00:31:25.640 --> 00:31:27.140
at the hip creases the tops of the

00:31:27.140 --> 00:31:29.720
thighs give yourself a little self

00:31:29.720 --> 00:31:34.390
adjustment here little massage

00:31:39.940 --> 00:31:41.560
great then we'll bring the fingertips

00:31:41.560 --> 00:31:43.780
around to the outer edges of the thighs

00:31:43.780 --> 00:31:47.620
and bring the knees into Center awesome

00:31:47.620 --> 00:31:49.690
this time we're going to shift the knees

00:31:49.690 --> 00:31:53.440
all the way over towards the left then

00:31:53.440 --> 00:31:55.480
take the left ankle cross it over the

00:31:55.480 --> 00:31:59.710
top of the right thigh if you're hot you

00:31:59.710 --> 00:32:01.090
got cultivate a little heat today you

00:32:01.090 --> 00:32:02.620
might interlace the fingertips bring

00:32:02.620 --> 00:32:06.959
them behind the head breathe here

00:32:09.330 --> 00:32:13.240
awesome then is slowly release massage

00:32:13.240 --> 00:32:15.130
through the sacrum as you come to the

00:32:15.130 --> 00:32:17.040
other side knees melting to the right

00:32:17.040 --> 00:32:20.500
maybe you just stay here or for a deeper

00:32:20.500 --> 00:32:22.060
stretch cross the right ankle over the

00:32:22.060 --> 00:32:24.310
top of the left thigh here staying awake

00:32:24.310 --> 00:32:26.220
in the feet being mindful the knees

00:32:26.220 --> 00:32:29.220
breathe

00:32:37.419 --> 00:32:40.219
awesome then slowly well unravel sand

00:32:40.219 --> 00:32:42.139
the fingertips out left to right Texas

00:32:42.139 --> 00:32:46.580
team hug knees up towards the heart with

00:32:46.580 --> 00:32:49.580
the tailbone up inhale in exhale melvin

00:32:49.580 --> 00:32:51.499
used to the left but let them hover so

00:32:51.499 --> 00:32:52.729
don't let them collapse here let them

00:32:52.729 --> 00:32:55.700
hover press into both palms evenly

00:32:55.700 --> 00:32:57.830
shoulders grounding down to bring it

00:32:57.830 --> 00:32:59.570
more into the core extend through the

00:32:59.570 --> 00:33:03.589
right leg breathe breathe breathe then

00:33:03.589 --> 00:33:05.869
back to Center rolling through we send

00:33:05.869 --> 00:33:07.309
it to the right same thing

00:33:07.309 --> 00:33:09.940
hover so before you reach the earth here

00:33:09.940 --> 00:33:12.559
stop it control hug the lower ribs in

00:33:12.559 --> 00:33:14.570
for deeper a connection to the core

00:33:14.570 --> 00:33:17.479
extend the top leg and then back to

00:33:17.479 --> 00:33:18.559
Center now you're off on your own

00:33:18.559 --> 00:33:21.769
melting back and forth kicking with the

00:33:21.769 --> 00:33:23.509
top leg finding that sit bone to heel

00:33:23.509 --> 00:33:27.700
connection and the melt eager to Center

00:33:35.110 --> 00:33:38.709
keep it going

00:33:38.770 --> 00:33:41.450
notice how each side is different and

00:33:41.450 --> 00:33:44.300
how with repetition the sensations do

00:33:44.300 --> 00:33:48.200
change and evolve we'll do one more on

00:33:48.200 --> 00:33:57.080
each side and then bring you back to

00:33:57.080 --> 00:33:59.540
Center great wrap the arms around the

00:33:59.540 --> 00:34:02.480
shins slowly peel the nose up towards

00:34:02.480 --> 00:34:04.880
the knees visualize all this space this

00:34:04.880 --> 00:34:06.470
beautiful space between your back body

00:34:06.470 --> 00:34:09.590
your spine then we'll reach to the outer

00:34:09.590 --> 00:34:12.350
edges of the feet slowly lower the head

00:34:12.350 --> 00:34:17.139
the neck down and lift off happy baby

00:34:17.139 --> 00:34:19.790
take a second to massage the fee maybe

00:34:19.790 --> 00:34:22.070
rotate the ankles and imagine yourself

00:34:22.070 --> 00:34:23.810
as a little baby here finding a little

00:34:23.810 --> 00:34:27.130
playtime to rock gently back and forth

00:34:27.130 --> 00:34:30.949
find what feels good maybe extend one

00:34:30.949 --> 00:34:34.540
leg and then the other

00:34:39.210 --> 00:34:41.819
and then releasing left foot to the

00:34:41.819 --> 00:34:43.819
ground

00:34:43.819 --> 00:34:46.980
crossing right ankle over the top of the

00:34:46.980 --> 00:34:49.230
left thigh a drop just dropped right in

00:34:49.230 --> 00:34:51.409
the center in my head right where like a

00:34:51.409 --> 00:34:55.050
bindi would be just right smack in the

00:34:55.050 --> 00:34:58.260
center of my third eye whoa whoa guys

00:34:58.260 --> 00:35:00.270
reach the right fingertips through the

00:35:00.270 --> 00:35:01.530
hole thread the needle here a little

00:35:01.530 --> 00:35:05.160
reclined one-legged pigeon so for me I

00:35:05.160 --> 00:35:07.140
invite you to lift the left shin

00:35:07.140 --> 00:35:11.550
parallel to your sky keep a brightness

00:35:11.550 --> 00:35:14.369
in both feet a little just awake awaken

00:35:14.369 --> 00:35:20.099
energy to go deeper for the hamstring

00:35:20.099 --> 00:35:24.260
you can extend the left leg or even peel

00:35:24.260 --> 00:35:29.569
the head up one more breath here

00:35:29.569 --> 00:35:31.980
exhale release take the same thing on

00:35:31.980 --> 00:35:35.730
the other side crossing left ankle over

00:35:35.730 --> 00:35:39.300
right we reach through right shin

00:35:39.300 --> 00:35:42.829
parallel to the ceiling

00:35:58.450 --> 00:36:02.079
and then we gently release awesome okay

00:36:02.079 --> 00:36:04.030
last little thing before our final and

00:36:04.030 --> 00:36:06.990
most precious shavasana again

00:36:06.990 --> 00:36:10.569
cultivating strength today we got this

00:36:10.569 --> 00:36:12.670
bring one hand on top of the other bring

00:36:12.670 --> 00:36:15.640
them behind you up and overhead scoop

00:36:15.640 --> 00:36:17.680
the tailbone up navel draws down so the

00:36:17.680 --> 00:36:19.690
lower back is flush up with the mat and

00:36:19.690 --> 00:36:23.230
the feet high up towards the sky here we

00:36:23.230 --> 00:36:25.510
go hug the lower ribs in so engage

00:36:25.510 --> 00:36:29.319
engage protect lower back inhale slowly

00:36:29.319 --> 00:36:32.980
lower the left foot down exhale bring

00:36:32.980 --> 00:36:34.420
the left foot back up to meet the right

00:36:34.420 --> 00:36:36.780
reach the fingertips to touch your toes

00:36:36.780 --> 00:36:42.099
inhale this time right foot down exhale

00:36:42.099 --> 00:36:44.980
reach up touch the toes keep it going

00:36:44.980 --> 00:36:50.440
inhale extend exhale reach up touch toes

00:36:50.440 --> 00:36:56.829
try inhale extend exhale peel it up keep

00:36:56.829 --> 00:36:58.230
going

00:36:58.230 --> 00:37:01.770
careful not to rush

00:37:09.890 --> 00:37:15.560
and one more on each side you got it

00:37:16.400 --> 00:37:20.970
nice slow controlled movement one more

00:37:20.970 --> 00:37:25.560
last one great keep reaching will pulse

00:37:25.560 --> 00:37:34.080
four five and see soup de baddha

00:37:34.080 --> 00:37:36.120
konasana souls the feet together hands

00:37:36.120 --> 00:37:37.890
come to the belly for a little pet and

00:37:37.890 --> 00:37:40.320
then eventually we'll extend the legs

00:37:40.320 --> 00:37:42.330
out long any last little movement you

00:37:42.330 --> 00:37:44.520
want to do here anything at all boat

00:37:44.520 --> 00:37:48.450
pose another twist anything that feels

00:37:48.450 --> 00:37:50.430
good before you come into your final

00:37:50.430 --> 00:37:54.690
relaxation pose do it now and then we'll

00:37:54.690 --> 00:37:57.420
come to really walk the heels out as

00:37:57.420 --> 00:37:59.430
wide as your mat and also let the armpit

00:37:59.430 --> 00:38:03.330
chest breathe here today tuck the chin

00:38:03.330 --> 00:38:05.220
into the chest lengthen through the back

00:38:05.220 --> 00:38:06.810
of the neck I leave you in shavasana

00:38:06.810 --> 00:38:09.360
here today as much as time will allow

00:38:09.360 --> 00:38:12.030
please stay here for at least a minute

00:38:12.030 --> 00:38:15.570
if hopefully not 14 more and just be

00:38:15.570 --> 00:38:17.970
with your breath give thanks set

00:38:17.970 --> 00:38:19.950
intentions for the rest of your day or

00:38:19.950 --> 00:38:22.650
for the week ahead and have an awesome

00:38:22.650 --> 00:38:23.820
rest of your day

00:38:23.820 --> 00:38:24.990
thank you so much for sharing your

00:38:24.990 --> 00:38:26.730
practice with myself and the others in

00:38:26.730 --> 00:38:31.490
the community take good care namaste