WEBVTT

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what's up everyone welcome to yoga with

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Adriene I'm Adriene today we have a nice

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full practice for you this is part of

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our Yoga for weight loss series

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definitely going to work the core open

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up the hips find what feels good in the

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neck and shoulders strengthen the legs

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you name it we got it on the mat today

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so let's get started

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all right my friends so today we're

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going to begin lying flat on our backs

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take a second to get situated get

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settled in and then with a great deep

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breath in we're going to reach the

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fingertips up and overhead so nothing

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fancy here just full body stretch as you

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take a deep breath in and the long

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breath out pointing and flexing the feet

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maybe spreading the toes spreading the

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fingertips rotating the ankles the

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wrists notice or remember a little

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reminder that it's all connected so as

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you flex the feet you find this sit bone

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to heel connection as you point the toes

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you might notice what happens to the

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tops of the legs the hip creases then

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we'll float the fingertips down and hug

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the knees into the chest scoop the

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tailbone up and wrap your arms around

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the shins and you know what to do here

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just take a couple breaths to find what

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feels good rocking gently side to side

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you might peel the nose up towards the

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knees keep your shoulders relaxed you

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might point the toes you might flex the

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feet so just nice consciousness

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throughout the entire body and we

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continue to deepen the breath I just

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notice how you feel today if you feel a

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little tired or a little weary or you're

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maybe not sure if you have it in you to

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do this video just stay focused on your

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breath let's take one moment at a time

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we'll let this thing's unravel

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let one thing lead to the next year

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opening our minds and our hearts to a

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new experience here

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we'll keep their right knee hugging into

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the chest keep the shoulders relaxed as

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you send your left foot up high towards

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the sky again you can point and flex

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here you might rotate the toes a little

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in and out

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so we're letting the blood flow in the

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opposite direction here really maybe

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imagining that that right hip socket

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kind of dropping down with each breath

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out and we squeeze the right knee in

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towards the heart take a deep breath in

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on an exhale on your exhale so follow

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your breath be true to your breath

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slowly lower the left heel down and we

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begin to connect what for me and I think

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for most we can agree our healthy yoga

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is all about which is this balancing of

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two opposing forces so if you're like

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say what basically we're letting the

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physical practice kind of embody or

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imbue the principles of yoga here so

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what that means is I'm pushing through

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my left foot I'm really firming down

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through the left thigh bone as I pull up

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through the right knee so I find a

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little ease or I seek a little grace as

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I press and pull push and pull again

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playing with these two opposing forces

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throughout today's practice and you

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might throw yourself off balance you

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might fall and that's okay that's why we

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practice one more deep breath in here

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then on your exhale take your right knee

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over towards the left side of your mat

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and find a nice open twist here we can

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open up through the right arm we can

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soften through the toes now you might

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use your left palm to gently pet the

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outer edge of your right thigh or your

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right leg and you might use your exhale

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to gently melt the heart open relax the

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right shoulder down down towards the

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Earth now close your eyes here trust

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that life is good and find your breath

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birds are tripping super loud here today

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it's so nice so you might notice the

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sounds around your practice space today

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you might notice the quality of air in

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the room as you begin to settle in

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gently melting back to Center whenever

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you arrive take your time as we switch

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left knee hugs in and right leg goes up

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high towards the sky so again just a

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couple moments breathing here to let the

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blood flow in the opposite direction to

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spread awareness throughout the sole of

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the foot and to squeeze the left knee

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and without clenching these shoulders of

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the neck if the leg doesn't straighten

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if you have a nice bent right knee no

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prob in time will be able to straighten

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that no problem so be where you're at

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today with nice full deep breaths and on

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your next exhale follow your breath be

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true to yourself as you lower the right

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heel down slowly you might close your

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eyes for this move imagining what's

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happening in that right hip socket and

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as the weight of that right leg releases

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down to the earth should feel really

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nice we begin to again connect to this

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idea of finding balance or ease maybe

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even a little bit of grace and in

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between this push and pull these two

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opposing forces so I'm pressing through

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my right heel strong guys flexing the

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right toes up towards the sky and I'm

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firming down through the top of that

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right thigh bone shoulders are relaxed

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as I squeeze the left knee in towards

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the heart I might even find a little

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movement here if that feels good maybe

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drawing a nice little line from the

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shoulder to the heart with my left knee

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and then on a big breath out I'll take

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the left knee over towards the right

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side of the room or my mat and I'll fly

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this nice open twist relaxing through

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the hands and feet as I open up

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now close your eyes here and trust as

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you breathe into the lower belly nice

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long sweeping breaths up and down the

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spine

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and gently will release back to Center

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hug both knees into the chest cross the

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right ankle over the left will grab the

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outer edges of the feet like so maybe

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you take a moment here to find a little

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spaciousness in the lower back if it

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feels right you might bend the elbows

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left to right and if you're you're like

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girl I can't even reach my feet no

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problem just reach here breathe breathe

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breathe maybe you grab the big toes or

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your pants I'd be like this then

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wherever you are take one more breath

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deep breath in and then exhale choose to

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let something go we're going to rock

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front to back now anchoring a little bit

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of awareness now in our core navel to

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spine you might get a nice spinal

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massage nice back massage out of this

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and this will of course look and feel a

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little different for everyone in time

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you might come to enjoy this playful

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rocking but maybe today one or two is

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just enough for you after you've had

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enough we'll come up to a nice

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cross-legged position getting situated

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here doing whatever you have to do to

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find a nice beautiful sukhasana for me

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it's a gym I know excuse me Austin

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allergies tuck the chin into the chest

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and roll up through the spine lift and

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lengthen throughout the crown of the

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head nice awareness in the belly here if

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you're familiar with the mula bandha or

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the booty an abundance went what if

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you're familiar with those locks you

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might begin to play with those if you're

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not consider this energy lifting up from

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your pelvic floor say what just play

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with it so rather than just sitting up

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collapsing in and channeling third grade

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you know when you're asked to sit up

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tall see if you can like cultivate

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something a little bit deeper so again

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if you're new to the practice and this

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is stressing y'all this yogurt talk

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don't let it you're you you're better

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than that you don't need that just play

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what if I were to close my eyes and

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imagine lifting up from my pelvic floor

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energetically lifting up through the

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center channel

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the sushumna the center channel lifting

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up the crown of the head lifts and

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lengthens my heart lifts collarbones

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long chest open the shoulder blades draw

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together elbows tag a little bit of

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weight down napal draws in just slightly

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I kind of dial my outer ribcage my lower

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ribcage in a little bit maybe and if all

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this will live on OD on a banda energy

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lifting is a little auditory and a

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little too much just close your eyes for

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a moment and think about places where

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you can lift and lengthen and think

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about places where you can ground maybe

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even the tops of the thighs grounding

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down then return to your breath as you

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draw the palms together at your heart

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take a quiet moment here my friends to

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set an intention this can be anything

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you like it could be fine what feels

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good

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for the next however many minutes this

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could be one word it could be

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reconnecting to a new year's resolution

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a personal goal maybe it's just a

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feeling in essence so just take a moment

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to connect to something positive that

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will serve you right here right now and

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then when you feel like you have it go

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ahead and repeat it to yourself just

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kind of honoring the power of word the

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power of thought continue to breathe

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deeply fully we'll gently bow the head

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to the hands really stretching the back

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of the neck here feeling this nice

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stretch in the back of the neck as we

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bow our head to our hearts mind

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intelligence to the body intelligence

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kind of confirming those intentions

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considering them already done already so

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as you take a deep breath in we connect

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together and then on an exhale we

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release open your eyes and open your

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palms take a look down on your hands

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literally hang with me take a look at

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the lines of your hands spread the

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fingertips wide notice the spaciousness

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between each finger then we're going to

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take this awareness of the hands and

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just notice what it channels you know I

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see some ink from yesterday such an

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artist

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just getting its marker from like label

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from the fridge you might I see my

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mother here you might see someone in

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your family my grandmother just notice

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what it brings up and then we're going

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to take this awareness whether you

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connect it to something or not and we're

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going to take those artists with the

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hands and come on all fours so nice and

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easy coming to a tabletop position again

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connecting one moment to the next and

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letting it unravel so really letting

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things you know evolve here so we take

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that moment with our hands down with us

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to all fours no yoga robots here so

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we're pressing away from the earth and

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we're pressing into the tops of the feet

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we're drawing the shoulders back and we

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come to a nice tabletop position so just

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checking with the lower back if you feel

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like you may be dipping down a little

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bit you might consider hugging the outer

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ribs up and in and drawing your navel up

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towards your spine and check in with

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your neck maybe you're looking at the

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video or maybe just we forgot to

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remember that the neck is a nice

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beautiful extension of the spine and so

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we remember that by sending the gaze

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maybe straight down and imagining a

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little tea cup or a little whiskey shot

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being placed on the back of the neck

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stay here playing with the integrity of

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tabletop position if you want to

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challenge yourself a little bit you can

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press into your foundation and lift the

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knees let them hover here for just a

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breath or two nice strong breath here we

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welcome a little heat to the body a

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little tremble we're not collapsed here

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but we're pressing into the earth and

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then we'll lower the knees curl the toes

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under and walk the palms forward inhale

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look forward drop the belly and exhale

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send it back so we come into this kind

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of extended Child's Pose variation but

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I'm going to swing a little bit

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stretching the shoulders arms actively

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reaching towards the front edge of the

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mat I can relax the forehead down maybe

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it kisses the mat maybe it doesn't I'm

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going to take two more full breaths here

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I'm stretching my feet I'm reaching the

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fingertips towards the front edge and

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I'm breathing into the armpit

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the upper back body great then I'll

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slowly draw my navel to my spine come

00:13:30.749 --> 00:13:33.449
back to all fours find your tabletop

00:13:33.449 --> 00:13:35.100
position again wrists underneath the

00:13:35.100 --> 00:13:36.869
shoulders knees directly underneath the

00:13:36.869 --> 00:13:37.199
hips

00:13:37.199 --> 00:13:38.910
my friends notice what's happening with

00:13:38.910 --> 00:13:40.499
your toes maybe they've come in here

00:13:40.499 --> 00:13:42.360
maybe there's playing out see if you can

00:13:42.360 --> 00:13:45.720
get a nice line here from the knee to

00:13:45.720 --> 00:13:48.749
ankle ankle to toe bones so nice right

00:13:48.749 --> 00:13:53.639
ankle right angle here we go tabletop

00:13:53.639 --> 00:13:55.980
position inhale in on an exhale maybe

00:13:55.980 --> 00:13:58.259
again you practice lifting the knees so

00:13:58.259 --> 00:13:59.790
I'm just checking in with this line of

00:13:59.790 --> 00:14:02.220
the spine drawing my navel up one more

00:14:02.220 --> 00:14:06.449
breath here shoulders draw back and then

00:14:06.449 --> 00:14:08.910
I'll exhale release cat cow let the

00:14:08.910 --> 00:14:16.649
floodgates open here find your breath so

00:14:16.649 --> 00:14:18.749
for cat cow I'm moving with my breath

00:14:18.749 --> 00:14:20.579
maybe inhaling dropping the belly

00:14:20.579 --> 00:14:23.160
opening arm forward and then on an

00:14:23.160 --> 00:14:25.249
exhale starting at the tail bone

00:14:25.249 --> 00:14:27.480
connecting all the muscles of the front

00:14:27.480 --> 00:14:30.660
body as I find this beautiful arch arc

00:14:30.660 --> 00:14:34.259
in the spine take your eyes off the

00:14:34.259 --> 00:14:36.389
video and trust yourself here as you

00:14:36.389 --> 00:14:39.079
maybe close your eyes and go inward

00:14:39.079 --> 00:14:42.720
moving with your breath slowing it down

00:14:42.720 --> 00:14:44.819
and then when you get bored of this cat

00:14:44.819 --> 00:14:47.069
cow my friends go ahead and be a little

00:14:47.069 --> 00:14:49.790
rebel and veer off the railroad tracks

00:14:49.790 --> 00:14:51.990
you might shake the hips a little left

00:14:51.990 --> 00:14:54.319
to right

00:14:54.439 --> 00:14:57.389
if it feels available to you you might

00:14:57.389 --> 00:15:01.740
even rock forward maybe you send it back

00:15:01.740 --> 00:15:06.240
to where we were so we're working in a

00:15:06.240 --> 00:15:10.439
little evolving cat cow here checking

00:15:10.439 --> 00:15:13.620
out how you feel today stretching any

00:15:13.620 --> 00:15:17.399
tight places sore spots if you haven't

00:15:17.399 --> 00:15:18.990
been on your hands in a while where

00:15:18.990 --> 00:15:20.399
you're totally new to yoga and you're

00:15:20.399 --> 00:15:22.230
like what in the world my wrists are

00:15:22.230 --> 00:15:24.179
killing me then you might take this

00:15:24.179 --> 00:15:26.910
moment to come up and give the wrists a

00:15:26.910 --> 00:15:27.760
little low

00:15:27.760 --> 00:15:30.400
rotation maybe even reaching the arms up

00:15:30.400 --> 00:15:32.020
as you do that blood can flow in the

00:15:32.020 --> 00:15:34.450
opposite direction so taking a little

00:15:34.450 --> 00:15:35.830
freestyle moment here to find what it

00:15:35.830 --> 00:15:37.990
feels good and connect to a little

00:15:37.990 --> 00:15:47.290
spinal flex we're going to take the

00:15:47.290 --> 00:15:50.050
organic energy and the good vibes of

00:15:50.050 --> 00:15:53.050
this movement and for some it'll be a

00:15:53.050 --> 00:15:55.590
little bit hard because it's hard

00:15:55.590 --> 00:15:57.670
sometimes we just want to be told what

00:15:57.670 --> 00:16:05.020
to do so go with the flow we're going to

00:16:05.020 --> 00:16:07.090
take this kind of seaweed like movement

00:16:07.090 --> 00:16:08.800
and we're going to curl the toes under

00:16:08.800 --> 00:16:10.270
and we're going to send it to downward

00:16:10.270 --> 00:16:11.830
facing dog with the same kind of energy

00:16:11.830 --> 00:16:15.190
so no rigidity basically we're going to

00:16:15.190 --> 00:16:17.260
get into a little flow later but we're

00:16:17.260 --> 00:16:18.910
really wanting to kind of start with the

00:16:18.910 --> 00:16:25.260
soft easy-breezy stretching full breath

00:16:25.260 --> 00:16:27.460
being really kind to our body as we

00:16:27.460 --> 00:16:31.510
check in so in down dog we pedal the

00:16:31.510 --> 00:16:33.160
feet we press away from the earth we

00:16:33.160 --> 00:16:34.990
don't collapse in we melt the heart back

00:16:34.990 --> 00:16:40.050
and the knees as generously as you need

00:16:40.080 --> 00:16:43.330
then once again hugging the outer ribs

00:16:43.330 --> 00:16:45.460
in just a hair here drawing the

00:16:45.460 --> 00:16:47.230
shoulders away from the ears we might

00:16:47.230 --> 00:16:49.210
imagine your biceps rotating towards the

00:16:49.210 --> 00:16:51.610
front of your mat and the tops of the

00:16:51.610 --> 00:16:54.010
thighs spiraling towards the back take

00:16:54.010 --> 00:16:55.870
one more deep breath in here my friends

00:16:55.870 --> 00:16:58.390
and then on an exhale we're going to go

00:16:58.390 --> 00:17:00.220
for a nice slow walk up towards the

00:17:00.220 --> 00:17:02.830
front edge of your mat together we'll

00:17:02.830 --> 00:17:04.599
land in a forward fold

00:17:04.599 --> 00:17:07.359
take a nice wide stance here to start

00:17:07.359 --> 00:17:09.910
bend the knees generously stretching the

00:17:09.910 --> 00:17:12.459
lower back body and we let the weight of

00:17:12.459 --> 00:17:14.140
the head and the arms and the shoulders

00:17:14.140 --> 00:17:20.140
go you might shake the head yes no here

00:17:20.140 --> 00:17:21.609
you might grab the elbows Rock a little

00:17:21.609 --> 00:17:24.970
side to side find what feels good maybe

00:17:24.970 --> 00:17:27.819
connecting to a je breath here now that

00:17:27.819 --> 00:17:31.740
victorious breath audible breath

00:17:39.400 --> 00:17:41.419
and we'll take one more breath wherever

00:17:41.419 --> 00:17:44.080
you are

00:17:45.159 --> 00:17:48.710
and on your next inhale slowly lift up

00:17:48.710 --> 00:17:51.169
to a flat back position so for this

00:17:51.169 --> 00:17:53.150
shape the palms can be on the tops of

00:17:53.150 --> 00:17:56.299
the thighs the tops of the shins or even

00:17:56.299 --> 00:17:59.270
fingertips on the earth and you can mix

00:17:59.270 --> 00:18:01.210
and match this throughout our flow today

00:18:01.210 --> 00:18:04.340
deep breath in inhale wherever you are

00:18:04.340 --> 00:18:06.200
nice beautiful line from the crown of

00:18:06.200 --> 00:18:08.740
the head to the tip of the tailbone and

00:18:08.740 --> 00:18:11.780
then follow your breath down so wait for

00:18:11.780 --> 00:18:13.460
your exhale let's get used to moving

00:18:13.460 --> 00:18:16.700
with the breath as we come back to that

00:18:16.700 --> 00:18:17.770
forward fold

00:18:17.770 --> 00:18:20.480
great smile remember your intention

00:18:20.480 --> 00:18:22.520
press into all four corners of the feet

00:18:22.520 --> 00:18:24.049
bend your knees tuck your chin into your

00:18:24.049 --> 00:18:28.960
chest and slowly roll up to Mountain

00:18:33.159 --> 00:18:35.570
stay connected to your breath as you

00:18:35.570 --> 00:18:37.580
lift the heart lengthen through the

00:18:37.580 --> 00:18:39.320
crown of the head I will just take a

00:18:39.320 --> 00:18:41.360
couple moments here on your own to loop

00:18:41.360 --> 00:18:44.780
the shoulders you might fix your pants

00:18:44.780 --> 00:18:46.880
fix your hair it's your nose whatever

00:18:46.880 --> 00:18:48.110
you need to do kind of go through all

00:18:48.110 --> 00:18:51.440
those wiggle moments draw circles with

00:18:51.440 --> 00:18:54.320
the nose - already that checking in with

00:18:54.320 --> 00:18:59.360
the neck and take as much time as you

00:18:59.360 --> 00:19:01.580
need to so just use it myself in the

00:19:01.580 --> 00:19:03.590
video as a guide here today but take as

00:19:03.590 --> 00:19:05.330
much time as you need you to really move

00:19:05.330 --> 00:19:07.850
from a real place so if again your

00:19:07.850 --> 00:19:09.320
wrists are tight you might take a second

00:19:09.320 --> 00:19:11.120
to veer off and massage your wrists at

00:19:11.120 --> 00:19:13.760
any time during the practice and

00:19:13.760 --> 00:19:16.039
whenever you feel ready again take your

00:19:16.039 --> 00:19:19.159
time you'll come to a nice Mountain Pose

00:19:19.159 --> 00:19:22.190
with the palms open so we allow the

00:19:22.190 --> 00:19:24.049
armpit chest to really lift here as if

00:19:24.049 --> 00:19:25.850
someone were lifting us up from a

00:19:25.850 --> 00:19:29.600
shoulder strap and then as we begin to

00:19:29.600 --> 00:19:31.490
lift the heart the tailbone is going to

00:19:31.490 --> 00:19:33.140
want to peel towards the back edge of

00:19:33.140 --> 00:19:35.120
your mat so we're going to lengthen the

00:19:35.120 --> 00:19:37.190
tailbone down might find soft knees to

00:19:37.190 --> 00:19:38.659
help you with this and we're going to

00:19:38.659 --> 00:19:41.450
imagine the hip points shining up

00:19:41.450 --> 00:19:43.750
towards the sky

00:19:43.750 --> 00:19:47.169
earth so we kind of go from here just to

00:19:47.169 --> 00:19:49.380
exaggerate to tops of the thighs

00:19:49.380 --> 00:19:52.059
spiraling and tailbone lengthening down

00:19:52.059 --> 00:19:54.789
and these two hip points getting a

00:19:54.789 --> 00:19:59.020
little sunlight if you're like I didn't

00:19:59.020 --> 00:20:02.200
get that let it go another day maybe

00:20:02.200 --> 00:20:06.460
another year from now deep breath in and

00:20:06.460 --> 00:20:09.940
long breath out on your next inhale

00:20:09.940 --> 00:20:11.860
we're going to sweep the fingertips up

00:20:11.860 --> 00:20:13.090
and overhead just getting used to

00:20:13.090 --> 00:20:14.890
working with the breath here fingertips

00:20:14.890 --> 00:20:17.710
kiss up and overhead and on an exhale we

00:20:17.710 --> 00:20:19.929
float them back down palms open towards

00:20:19.929 --> 00:20:24.070
the front move with your breath inhale

00:20:24.070 --> 00:20:27.549
reaching up taking up space spreading

00:20:27.549 --> 00:20:31.870
the fingertips and exhale back down now

00:20:31.870 --> 00:20:33.520
begin to integrate the neck so you might

00:20:33.520 --> 00:20:35.650
trace your fingertips with your

00:20:35.650 --> 00:20:37.630
peripheral vision or maybe just move

00:20:37.630 --> 00:20:39.240
your nose with your thumbs

00:20:39.240 --> 00:20:41.890
so really integrating the neck here

00:20:41.890 --> 00:20:43.990
careful not to crunch as the fingertips

00:20:43.990 --> 00:20:46.630
come down we breathe out and chin to

00:20:46.630 --> 00:20:49.030
chest just a couple more rounds on your

00:20:49.030 --> 00:20:52.720
own getting used to moving with the

00:20:52.720 --> 00:20:54.750
breath

00:21:06.299 --> 00:21:09.730
and on your next inhale will reach up

00:21:09.730 --> 00:21:11.290
palms will come together up and overhead

00:21:11.290 --> 00:21:13.690
and then on an exhale we'll bend the

00:21:13.690 --> 00:21:16.090
elbows open the heart as you float it

00:21:16.090 --> 00:21:19.480
down to forward hole inhale halfway lift

00:21:19.480 --> 00:21:23.130
just like we did before your version and

00:21:23.130 --> 00:21:26.320
on your breath out take it back down

00:21:26.320 --> 00:21:29.169
forward fold inhale sweep the fingertips

00:21:29.169 --> 00:21:31.900
left to right reach up towards the sky

00:21:31.900 --> 00:21:35.799
full breath and exhale hands to heart

00:21:35.799 --> 00:21:39.630
soft bend in the knees not locked

00:21:39.630 --> 00:21:41.740
awesome here we go inhale reach the

00:21:41.740 --> 00:21:44.950
fingertips up palms come together up and

00:21:44.950 --> 00:21:47.230
overhead and on an exhale we open our

00:21:47.230 --> 00:21:51.570
hearts and send it forward uttanasana

00:21:51.570 --> 00:21:54.910
inhale halfway lift long beautiful neck

00:21:54.910 --> 00:21:58.299
take a deep breath in use your exhale to

00:21:58.299 --> 00:22:01.900
slide it back down awesome bend your

00:22:01.900 --> 00:22:03.460
knees this time plant the palms and

00:22:03.460 --> 00:22:04.480
we're going to step the right toes

00:22:04.480 --> 00:22:06.460
followed by the left toes back to plank

00:22:06.460 --> 00:22:09.820
don't panic top of a push-up here we

00:22:09.820 --> 00:22:12.730
press away from the earth we fill three

00:22:12.730 --> 00:22:14.650
full breaths here so how you fill them

00:22:14.650 --> 00:22:16.090
is entirely up to you

00:22:16.090 --> 00:22:18.280
holding clinching waiting hips dipping

00:22:18.280 --> 00:22:20.830
down is not a good idea so become alive

00:22:20.830 --> 00:22:22.929
here just like you did in this hovering

00:22:22.929 --> 00:22:25.270
cat or that tabletop position if you

00:22:25.270 --> 00:22:27.160
need to lower the knees no problem fill

00:22:27.160 --> 00:22:29.169
your three breaths here pressing away

00:22:29.169 --> 00:22:31.270
from the earth drawing a navel up

00:22:31.270 --> 00:22:33.070
towards the spine everyone make sure

00:22:33.070 --> 00:22:34.240
that your shoulder blades aren't

00:22:34.240 --> 00:22:35.950
collapsing here but we spread the

00:22:35.950 --> 00:22:37.630
shoulder blade left to right and lift

00:22:37.630 --> 00:22:38.850
the heart

00:22:38.850 --> 00:22:42.520
one more breath about three breaths here

00:22:42.520 --> 00:22:44.950
and then we'll all lower the knees draw

00:22:44.950 --> 00:22:46.750
them to the center of the mat lift the

00:22:46.750 --> 00:22:49.240
toes you can cross the ankles here just

00:22:49.240 --> 00:22:50.919
for fun for style points careful not to

00:22:50.919 --> 00:22:53.470
let the hips dip here so keeping that

00:22:53.470 --> 00:22:55.270
integrity from the crown of the head to

00:22:55.270 --> 00:22:57.520
the tip of the tailbone deep breath in

00:22:57.520 --> 00:23:00.299
look forward open your throat chakra

00:23:00.299 --> 00:23:02.350
draw the shoulders away from the ears

00:23:02.350 --> 00:23:04.059
hug the elbows into the side body and

00:23:04.059 --> 00:23:06.370
slowly lower down gaze is forward nice

00:23:06.370 --> 00:23:08.830
and slow Mele comes to the earth we

00:23:08.830 --> 00:23:11.110
release our feet down press into the

00:23:11.110 --> 00:23:13.000
pubic bone and on a big breath and lift

00:23:13.000 --> 00:23:15.669
up baby Cobra so careful not to push it

00:23:15.669 --> 00:23:18.530
up too hard let's keep it nice and low

00:23:18.530 --> 00:23:21.860
here with plenty of chaturanga

00:23:21.860 --> 00:23:23.690
opportunities and vinyasa opportunities

00:23:23.690 --> 00:23:25.190
so let's do a little back strengthening

00:23:25.190 --> 00:23:28.610
here pulling the elbows back pressing

00:23:28.610 --> 00:23:30.500
into our foundation you might close your

00:23:30.500 --> 00:23:34.540
eyes now and reconnect with your breath

00:23:37.780 --> 00:23:39.770
tuck your chin into your chest just

00:23:39.770 --> 00:23:44.030
slightly and then on a breath out we'll

00:23:44.030 --> 00:23:45.860
release so we have two options during

00:23:45.860 --> 00:23:47.780
the practice today one is to curl the

00:23:47.780 --> 00:23:50.920
toes under from this place for more more

00:23:50.920 --> 00:23:53.300
strengthening practice we'll press back

00:23:53.300 --> 00:23:55.460
up to that top of a push-up and then

00:23:55.460 --> 00:23:57.490
send it to downward facing dog

00:23:57.490 --> 00:24:00.170
if you're working on straight strength

00:24:00.170 --> 00:24:01.850
building and you've heard not to do that

00:24:01.850 --> 00:24:03.590
you want to go a little slower a little

00:24:03.590 --> 00:24:06.260
softer then we'll always move from here

00:24:06.260 --> 00:24:09.290
to all fours curl the toes under and

00:24:09.290 --> 00:24:11.780
then peel up from the tail so we have

00:24:11.780 --> 00:24:14.390
lots lots of options together we'll meet

00:24:14.390 --> 00:24:16.730
in downward facing dog when you're there

00:24:16.730 --> 00:24:19.310
take a deep breath in and then let a big

00:24:19.310 --> 00:24:22.820
exhale out through your mouth then the

00:24:22.820 --> 00:24:25.160
knees slowly look forward repeat the

00:24:25.160 --> 00:24:27.830
slow walk that we did before or hop up

00:24:27.830 --> 00:24:29.920
towards the front edge of your mat

00:24:29.920 --> 00:24:34.730
inhale halfway lift your version and

00:24:34.730 --> 00:24:38.150
exhale softly release back down inhale

00:24:38.150 --> 00:24:40.040
sweep the fingertips all the way up and

00:24:40.040 --> 00:24:42.290
overhead full body stretch press into

00:24:42.290 --> 00:24:45.460
your feet and exhale hands to heart

00:24:45.460 --> 00:24:47.210
alright so we're going to add on a

00:24:47.210 --> 00:24:50.810
little bit now dancing in the moves if

00:24:50.810 --> 00:24:52.250
you need to take a break at any point

00:24:52.250 --> 00:24:54.140
you can come to a nice extended Child's

00:24:54.140 --> 00:24:56.300
Pose or come back to standing and

00:24:56.300 --> 00:24:58.070
mountain to watch the video and find

00:24:58.070 --> 00:25:00.620
your breath and just be where you are

00:25:00.620 --> 00:25:03.350
today okay here we go inhale sweep the

00:25:03.350 --> 00:25:05.330
fingertips up and overhead full body

00:25:05.330 --> 00:25:08.720
stretch exhale diving forward follow

00:25:08.720 --> 00:25:13.510
your breath inhale halfway lift exhale

00:25:13.510 --> 00:25:17.780
forward fold inhale plant the palms step

00:25:17.780 --> 00:25:20.450
or hop it back to plank fill three

00:25:20.450 --> 00:25:22.900
breaths here

00:25:28.840 --> 00:25:33.170
after three breaths we take a vinyasa so

00:25:33.170 --> 00:25:34.220
we can repeat what we did before

00:25:34.220 --> 00:25:36.050
lowering the knees down

00:25:36.050 --> 00:25:38.840
practicing chaturanga here or maybe we

00:25:38.840 --> 00:25:40.370
stay up on the toes shift our weight

00:25:40.370 --> 00:25:41.840
forward hug the elbows into the side

00:25:41.840 --> 00:25:45.110
body and lower down chaturanga to upward

00:25:45.110 --> 00:25:46.850
facing dog so we have lots of options

00:25:46.850 --> 00:25:49.190
here we can mix and match follow your

00:25:49.190 --> 00:25:52.490
breath inhale in and on an exhale send

00:25:52.490 --> 00:25:55.810
it back downward facing dog

00:25:56.050 --> 00:25:58.940
melt your heart back press away from the

00:25:58.940 --> 00:26:01.550
earth pressing into all ten knuckles

00:26:01.550 --> 00:26:05.060
firmly great now we're going to drop the

00:26:05.060 --> 00:26:06.830
left heel and on an inhale slide the

00:26:06.830 --> 00:26:08.900
right leg up high we're going to fill

00:26:08.900 --> 00:26:10.790
three breaths here how you fill them is

00:26:10.790 --> 00:26:13.190
entirely up to you so you might have a

00:26:13.190 --> 00:26:15.320
tendency to kind of wait or need to see

00:26:15.320 --> 00:26:17.270
the video but your body knows what to do

00:26:17.270 --> 00:26:19.580
here we know the downward dog shape we

00:26:19.580 --> 00:26:22.220
might sack the hips we might work on

00:26:22.220 --> 00:26:25.280
squaring them right away we might have

00:26:25.280 --> 00:26:26.870
our left heel high up in the sky so

00:26:26.870 --> 00:26:28.430
we're just working on anchoring down

00:26:28.430 --> 00:26:30.770
through that left heel after your three

00:26:30.770 --> 00:26:34.130
breaths slowly bend your right knee and

00:26:34.130 --> 00:26:36.050
squeeze it up and in towards your heart

00:26:36.050 --> 00:26:38.660
gaze is forward so no nose to knee here

00:26:38.660 --> 00:26:40.520
today we're drawing the shoulders away

00:26:40.520 --> 00:26:42.020
from the ears and looking forward and

00:26:42.020 --> 00:26:43.970
then we'll step that right foot up into

00:26:43.970 --> 00:26:45.980
our lunge whew hard work that good work

00:26:45.980 --> 00:26:46.400
everyone

00:26:46.400 --> 00:26:49.280
slowly lower the left knee down inhale

00:26:49.280 --> 00:26:50.560
look forward

00:26:50.560 --> 00:26:53.060
stack front knee over front ankle and

00:26:53.060 --> 00:26:57.080
then exhale send it back inhale come

00:26:57.080 --> 00:26:58.790
forward and now it's all you so we're

00:26:58.790 --> 00:27:00.230
going to play a little bit here in low

00:27:00.230 --> 00:27:02.870
lunge or runners lunge maybe pulling the

00:27:02.870 --> 00:27:04.580
right hip crease back maybe widening

00:27:04.580 --> 00:27:07.700
your stance stretching the muscles of

00:27:07.700 --> 00:27:10.270
the legs noticing how they're attached

00:27:10.270 --> 00:27:14.390
to the torso you might lift that back

00:27:14.390 --> 00:27:17.900
knee here or you might keep it nice and

00:27:17.900 --> 00:27:19.880
low

00:27:19.880 --> 00:27:22.740
after a couple breaths everyone loop the

00:27:22.740 --> 00:27:25.130
shoulders let your heart radiate forward

00:27:25.130 --> 00:27:27.240
extension through the spine take a deep

00:27:27.240 --> 00:27:30.000
breath in and on an exhale we'll plant

00:27:30.000 --> 00:27:31.440
the palms slide the right toes back

00:27:31.440 --> 00:27:35.250
plank pose deep breath in on an exhale

00:27:35.250 --> 00:27:37.559
choose your own vinyasa here lowering

00:27:37.559 --> 00:27:39.930
down to the belly coming up to Cobra or

00:27:39.930 --> 00:27:42.570
chaturanga to upward facing dog take a

00:27:42.570 --> 00:27:45.210
deep breath in smile and then exhale

00:27:45.210 --> 00:27:46.850
downward facing dog

00:27:46.850 --> 00:27:52.940
excuse me deep breath in Long breath out

00:27:52.940 --> 00:27:55.830
now drop the right heel this time inhale

00:27:55.830 --> 00:27:58.080
slide the left leg up high three breaths

00:27:58.080 --> 00:28:01.260
my friends to fill be true to your

00:28:01.260 --> 00:28:05.670
breath stacking the hips pointing and

00:28:05.670 --> 00:28:07.110
flexing the feet maybe you work on

00:28:07.110 --> 00:28:09.390
anchoring that right heel down pressing

00:28:09.390 --> 00:28:13.980
into both palms evenly after three three

00:28:13.980 --> 00:28:15.720
breaths three SH breaths we'll squeeze

00:28:15.720 --> 00:28:17.700
the left knee in towards the heart gaze

00:28:17.700 --> 00:28:20.429
comes forward hold here take a deep

00:28:20.429 --> 00:28:22.830
breath in and then exhale left foot

00:28:22.830 --> 00:28:25.020
comes down go ahead and lower the back

00:28:25.020 --> 00:28:28.050
knee we come to a nice low lunge inhale

00:28:28.050 --> 00:28:28.860
look forward

00:28:28.860 --> 00:28:34.230
and exhale send it back and now we have

00:28:34.230 --> 00:28:36.000
a little room to play here so you might

00:28:36.000 --> 00:28:38.640
Rock front and back you might come to a

00:28:38.640 --> 00:28:41.160
nice low lunge or runners lunge and

00:28:41.160 --> 00:28:45.510
breathe here with the knee lifted find

00:28:45.510 --> 00:28:46.910
what feels good here

00:28:46.910 --> 00:28:52.640
stretching any sore spots connecting

00:29:02.889 --> 00:29:05.289
and then with the knee lowered or lifted

00:29:05.289 --> 00:29:07.879
together we'll loop the shoulders inhale

00:29:07.879 --> 00:29:09.199
look forward let your heart radiate

00:29:09.199 --> 00:29:12.259
forward and exhale once again planting

00:29:12.259 --> 00:29:13.820
the palms we'll slide the left toes back

00:29:13.820 --> 00:29:18.489
and take our vinyasa follow your breath

00:29:25.029 --> 00:29:29.589
together we'll meet downward facing dog

00:29:30.039 --> 00:29:34.389
awesome deep breath in Long breath out

00:29:34.389 --> 00:29:36.889
bend the knees generously belly comes to

00:29:36.889 --> 00:29:38.809
the tops of the thighs tops of the

00:29:38.809 --> 00:29:41.179
shoulders rotate down away from the ear

00:29:41.179 --> 00:29:43.429
so there's lots of space here then we'll

00:29:43.429 --> 00:29:45.799
inhale look forward exhale hop it up

00:29:45.799 --> 00:29:48.859
towards the front edge inhale halfway

00:29:48.859 --> 00:29:55.129
lift and exhale forward fold inhale

00:29:55.129 --> 00:29:57.349
spread the fingertips sweep the hands

00:29:57.349 --> 00:30:00.169
all the way up reach for the sky and

00:30:00.169 --> 00:30:03.489
exhale hands to heart tuck your pelvis

00:30:03.489 --> 00:30:05.869
just take a moment here to notice how

00:30:05.869 --> 00:30:07.149
you feel

00:30:07.149 --> 00:30:09.679
observe your breath remember your

00:30:09.679 --> 00:30:12.979
intention find that lift in the heart

00:30:12.979 --> 00:30:15.409
and we'll find soft knees again and

00:30:15.409 --> 00:30:19.009
inhale sweep the fingertips up on an

00:30:19.009 --> 00:30:23.059
exhale diving forward inhale halfway

00:30:23.059 --> 00:30:28.519
lift and exhale forward fold bend the

00:30:28.519 --> 00:30:30.649
knees step or this time you can hop the

00:30:30.649 --> 00:30:34.489
feet back to plank inhale shifting the

00:30:34.489 --> 00:30:35.899
weight forward chaturanga practice

00:30:35.899 --> 00:30:37.879
hugging the elbows in we slowly lower

00:30:37.879 --> 00:30:42.139
down Cobra or upward facing dog take a

00:30:42.139 --> 00:30:44.119
deep breath in and on an exhale to

00:30:44.119 --> 00:30:47.209
downward facing dog we go this time walk

00:30:47.209 --> 00:30:50.869
the big toes to the center line and we

00:30:50.869 --> 00:30:53.629
anchor down through the left heel inhale

00:30:53.629 --> 00:30:56.629
slide the right leg up this time square

00:30:56.629 --> 00:30:58.369
the right hip so you might turn the

00:30:58.369 --> 00:31:00.409
right toes down towards the ground and

00:31:00.409 --> 00:31:03.440
flex the right foot strong press into

00:31:03.440 --> 00:31:06.429
both palms evenly take a deep breath in

00:31:06.429 --> 00:31:09.200
and then on an exhale we'll slowly nice

00:31:09.200 --> 00:31:10.010
and slow

00:31:10.010 --> 00:31:11.930
and that right knee hugging in towards

00:31:11.930 --> 00:31:14.090
the heart once again as the gaze moves

00:31:14.090 --> 00:31:18.140
forward inhale exhale step the right

00:31:18.140 --> 00:31:20.570
foot up now check it out here we go

00:31:20.570 --> 00:31:22.190
we're going to walk the left toes all

00:31:22.190 --> 00:31:24.850
the way up lifting the left foot up here

00:31:24.850 --> 00:31:27.950
now I take a nice slow entrance into the

00:31:27.950 --> 00:31:29.720
standing split and I want you to just

00:31:29.720 --> 00:31:31.190
kind of forget what you know about

00:31:31.190 --> 00:31:33.740
standing splits shape work on the

00:31:33.740 --> 00:31:35.870
sensations here so I press in all four

00:31:35.870 --> 00:31:38.570
corners of the right foot I really keep

00:31:38.570 --> 00:31:41.150
a soft bend in my right knees I stretch

00:31:41.150 --> 00:31:43.220
to the right leg I'm going to pull my

00:31:43.220 --> 00:31:46.010
right hip crease up back as I stay alive

00:31:46.010 --> 00:31:48.680
through my left foot so how high you get

00:31:48.680 --> 00:31:50.600
that foot up is no matter in fact we

00:31:50.600 --> 00:31:52.250
want to dial the left toes down and

00:31:52.250 --> 00:31:55.040
really flex through the left foot as if

00:31:55.040 --> 00:31:56.870
you're pressing into the ball drain of

00:31:56.870 --> 00:31:59.960
that big toe if you have blocks or if

00:31:59.960 --> 00:32:02.510
you have a chair you can lift it lift

00:32:02.510 --> 00:32:03.890
the earth up to you so you can work on

00:32:03.890 --> 00:32:07.640
this here if you're wanting to go a

00:32:07.640 --> 00:32:08.930
little bit further and play with balance

00:32:08.930 --> 00:32:10.400
you might walk the fingertips in line

00:32:10.400 --> 00:32:14.510
with your foot maybe even wrapping

00:32:14.510 --> 00:32:18.110
around the leg take a deep breath in

00:32:18.110 --> 00:32:19.850
wherever you are really bright through

00:32:19.850 --> 00:32:23.720
the legs press into that left heel then

00:32:23.720 --> 00:32:26.330
on an exhale anchor navel to spine here

00:32:26.330 --> 00:32:28.370
as you slowly Bend that right leg and

00:32:28.370 --> 00:32:31.460
release the left toes down strong breath

00:32:31.460 --> 00:32:32.960
in here's we bend the front knee and

00:32:32.960 --> 00:32:35.120
inhale lift the fingertips up and

00:32:35.120 --> 00:32:37.160
overhead high lunge

00:32:37.160 --> 00:32:40.510
so we're hugging energy into the midline

00:32:40.510 --> 00:32:44.000
great bend your left knee here lengthen

00:32:44.000 --> 00:32:45.320
tailbone down just like we did before

00:32:45.320 --> 00:32:48.170
and allow the hip points here to get a

00:32:48.170 --> 00:32:50.000
little sunlight so I'm going from here

00:32:50.000 --> 00:32:53.480
to bending left knee really scooping the

00:32:53.480 --> 00:32:54.860
tailbone under and letting those hip

00:32:54.860 --> 00:32:57.290
points shine up strong high lunge here

00:32:57.290 --> 00:32:58.550
you might straighten the back leg in

00:32:58.550 --> 00:33:00.490
again take a deep breath in and then

00:33:00.490 --> 00:33:03.470
exhale bend the elbows thumbs are going

00:33:03.470 --> 00:33:05.600
to spread back towards the back edge of

00:33:05.600 --> 00:33:07.760
your mat spread your fingertips inhale

00:33:07.760 --> 00:33:10.240
lift your heart tuck the pelvis and

00:33:10.240 --> 00:33:14.080
exhale bend the elbows

00:33:14.080 --> 00:33:16.490
inhale fingertips kiss up and overhead

00:33:16.490 --> 00:33:21.560
and exhale bend the elbows awesome let's

00:33:21.560 --> 00:33:28.220
do one more inhale exhale excuse me and

00:33:28.220 --> 00:33:30.500
my voice broke there and then we gently

00:33:30.500 --> 00:33:33.260
release plant the left palm next to the

00:33:33.260 --> 00:33:34.850
right foot feel free to lower your back

00:33:34.850 --> 00:33:37.940
knee on a nice sweet sweeping breath I'm

00:33:37.940 --> 00:33:39.620
going to reach my right fingertips all

00:33:39.620 --> 00:33:41.270
the way up towards the sky coming into a

00:33:41.270 --> 00:33:43.400
twist again back knee can be low

00:33:43.400 --> 00:33:45.500
take a deep breath in here pull your

00:33:45.500 --> 00:33:46.820
right hip crease back careful not to

00:33:46.820 --> 00:33:48.590
collapse into your foundation but press

00:33:48.590 --> 00:33:51.920
away and then on an exhale we'll release

00:33:51.920 --> 00:33:54.500
great plant the palms slide the right

00:33:54.500 --> 00:33:56.450
toes back and take a vinyasa

00:33:56.450 --> 00:33:59.810
you might take a break here instead find

00:33:59.810 --> 00:34:02.900
your own bliss here today choose your

00:34:02.900 --> 00:34:07.030
own adventure and stick with your breath

00:34:07.030 --> 00:34:11.050
together we'll meet downward facing dog

00:34:11.050 --> 00:34:17.210
deep breath in Long breath out bring the

00:34:17.210 --> 00:34:18.530
two big toes together this time

00:34:18.530 --> 00:34:20.360
anchoring down strong through the right

00:34:20.360 --> 00:34:23.530
heel inhale slide the left leg up high

00:34:23.530 --> 00:34:26.030
take a moment to square the hips maybe

00:34:26.030 --> 00:34:27.409
notice what's happening with the

00:34:27.409 --> 00:34:28.699
shoulders if you're kind of dumping all

00:34:28.699 --> 00:34:30.469
your weight into your right shoulder

00:34:30.469 --> 00:34:33.770
drop the left shoulder down inhale in

00:34:33.770 --> 00:34:36.230
squeeze the left knee all the way in

00:34:36.230 --> 00:34:38.840
towards the heart as you exhale out gaze

00:34:38.840 --> 00:34:41.960
is for Shh let's tuck the left foot up

00:34:41.960 --> 00:34:45.020
into our lunge great here we go with

00:34:45.020 --> 00:34:46.580
fingertips on the mat I'm going to

00:34:46.580 --> 00:34:48.050
soften the right knee and step the right

00:34:48.050 --> 00:34:49.879
foot up to standing split

00:34:49.879 --> 00:34:52.280
now again especially for our practice

00:34:52.280 --> 00:34:53.840
here today just forget what you know

00:34:53.840 --> 00:34:55.820
about standing split that shape here

00:34:55.820 --> 00:34:57.380
right we're going to we're going to work

00:34:57.380 --> 00:35:00.020
on sensation rather than shape so

00:35:00.020 --> 00:35:02.080
pressing into my foundation strong

00:35:02.080 --> 00:35:05.450
staying soft in that left knee engaged

00:35:05.450 --> 00:35:09.669
I'm going to lift my right leg up high

00:35:10.300 --> 00:35:13.520
nice awareness in the shoulders right

00:35:13.520 --> 00:35:15.020
toes dial down and I'm going to really

00:35:15.020 --> 00:35:19.210
press into the ball joint of my big toe

00:35:19.210 --> 00:35:24.290
spread the toes breathe maybe you walk

00:35:24.290 --> 00:35:26.450
the fingertips in maybe not maybe again

00:35:26.450 --> 00:35:29.470
two blocks here kind of like two stilts

00:35:29.470 --> 00:35:32.660
so we're making do finding what feels

00:35:32.660 --> 00:35:36.829
good in the challenge and the thing

00:35:36.829 --> 00:35:38.359
about balancing postures is you do

00:35:38.359 --> 00:35:40.190
sometimes throw yourself off balance

00:35:40.190 --> 00:35:44.000
right we practice dealing with that too

00:35:44.000 --> 00:35:48.619
and if you fall I'll catch you one more

00:35:48.619 --> 00:35:51.740
breath here on an exhale anchor navel to

00:35:51.740 --> 00:35:53.630
spine soften through that standing lakes

00:35:53.630 --> 00:35:55.790
and the right toes back and with one

00:35:55.790 --> 00:35:58.490
bold sweeping breath in we reach the

00:35:58.490 --> 00:36:01.660
fingertips up high high lunge

00:36:01.660 --> 00:36:04.819
also known as Crescent lunge we pull the

00:36:04.819 --> 00:36:07.190
thumbs back and we do a little

00:36:07.190 --> 00:36:09.290
housekeeping here so especially in your

00:36:09.290 --> 00:36:10.970
home practice right it's yours to

00:36:10.970 --> 00:36:14.210
explore and yours to tend to so when

00:36:14.210 --> 00:36:16.220
you're in a fast pace of vinyasa class

00:36:16.220 --> 00:36:17.750
hopefully you're still doing the same

00:36:17.750 --> 00:36:20.299
but you know you kind of go to class to

00:36:20.299 --> 00:36:22.520
move with others breathe with others so

00:36:22.520 --> 00:36:24.349
here you have a chance to tend to it

00:36:24.349 --> 00:36:27.619
bend the back knee lengthen tailbone

00:36:27.619 --> 00:36:29.240
down scoop the tailbone down so you can

00:36:29.240 --> 00:36:31.690
lift those hip points up towards the sky

00:36:31.690 --> 00:36:34.990
then you might straighten that back knee

00:36:34.990 --> 00:36:38.540
breathing deep inhale looking up we

00:36:38.540 --> 00:36:41.630
might begin to maybe integrate the neck

00:36:41.630 --> 00:36:43.579
on this move as we exhale bend the

00:36:43.579 --> 00:36:47.900
elbows chin to chest this time inhale

00:36:47.900 --> 00:36:50.619
challenging our balance with the gaze

00:36:50.619 --> 00:36:53.750
reaching up looking up and exhale

00:36:53.750 --> 00:36:59.180
bending the elbows if that's too

00:36:59.180 --> 00:37:00.770
unstable for you can just keep your eyes

00:37:00.770 --> 00:37:06.980
focused on one thing working slowly but

00:37:06.980 --> 00:37:13.240
surely towards a place of more balanced

00:37:13.240 --> 00:37:18.079
stability and ease one more in you and

00:37:18.079 --> 00:37:21.310
exhale bending the elbows

00:37:21.310 --> 00:37:24.560
great inhale reach it up exhale release

00:37:24.560 --> 00:37:26.450
we find our twist on the other side

00:37:26.450 --> 00:37:28.010
right palm comes down we can lower that

00:37:28.010 --> 00:37:30.349
back knee if we need to and nal sweeping

00:37:30.349 --> 00:37:31.670
the left fingertips up towards the sky

00:37:31.670 --> 00:37:35.500
pull the shoulders away from the ears

00:37:35.619 --> 00:37:41.390
press away from the earth one full

00:37:41.390 --> 00:37:44.810
breath and then on an exhale we release

00:37:44.810 --> 00:37:47.000
awesome plant the palms slide the left

00:37:47.000 --> 00:37:56.060
toes back and take your vinyasa we're

00:37:56.060 --> 00:37:58.339
going to take three breaths in child's

00:37:58.339 --> 00:38:00.650
pose or downward facing dog so you can

00:38:00.650 --> 00:38:02.869
choose your own resting posture here

00:38:02.869 --> 00:38:05.570
coming into an extended Child's Pose or

00:38:05.570 --> 00:38:07.190
resting in downward facing dog

00:38:07.190 --> 00:38:09.770
fill your three breaths here nice long

00:38:09.770 --> 00:38:12.349
smooth deep breaths see if you can

00:38:12.349 --> 00:38:15.230
extend the inhale extend the exhale nice

00:38:15.230 --> 00:38:25.520
and long if you're an extended Child's

00:38:25.520 --> 00:38:27.589
Pose slowly make your way back up to

00:38:27.589 --> 00:38:30.290
downward facing dog or we'll take a deep

00:38:30.290 --> 00:38:33.080
breath in and on an exhale bend the

00:38:33.080 --> 00:38:35.599
knees look forward and hop towards the

00:38:35.599 --> 00:38:37.880
front edge of your mat inhale halfway

00:38:37.880 --> 00:38:43.119
lift exhale soften and release down

00:38:43.119 --> 00:38:45.349
inhale sweep the arms up and overhead

00:38:45.349 --> 00:38:49.010
full body stretch and exhale back down

00:38:49.010 --> 00:38:53.480
we go forward fold inhale lifting up

00:38:53.480 --> 00:38:59.060
flat back exhale uttanasana plant the

00:38:59.060 --> 00:39:00.680
palms step or hop the feet back take a

00:39:00.680 --> 00:39:04.760
deep breath in exhale shifting forward

00:39:04.760 --> 00:39:07.430
lower down Cobra or upward facing dog

00:39:07.430 --> 00:39:09.980
after your heart opener take a deep

00:39:09.980 --> 00:39:15.680
breath in and on an exhale down dog from

00:39:15.680 --> 00:39:16.940
here we'll walk the big toes together

00:39:16.940 --> 00:39:18.890
drop the left heel down again inhale

00:39:18.890 --> 00:39:21.950
slide the right leg up high exhale bend

00:39:21.950 --> 00:39:24.020
the right knee squeeze it in towards the

00:39:24.020 --> 00:39:26.050
heart gaze is forward open your throat

00:39:26.050 --> 00:39:28.580
step the right foot up then immediately

00:39:28.580 --> 00:39:30.710
we again go into the standing split

00:39:30.710 --> 00:39:32.859
practice

00:39:32.859 --> 00:39:35.619
so this time pulling the right hip

00:39:35.619 --> 00:39:37.779
crease back this time you might begin to

00:39:37.779 --> 00:39:41.499
wrap the right hand around the keV keV

00:39:41.499 --> 00:39:45.609
keV maybe the left maybe you're like

00:39:45.609 --> 00:39:50.369
girl another day another year dude

00:39:50.369 --> 00:39:55.469
breathe press into your left foot strong

00:40:00.539 --> 00:40:02.829
and then we'll soften the standing leg

00:40:02.829 --> 00:40:04.269
connect to your core as you send the

00:40:04.269 --> 00:40:06.759
left toes back inhale sweep the arms up

00:40:06.759 --> 00:40:09.190
and overhead nice strong Crescent lunge

00:40:09.190 --> 00:40:12.459
and then exhale all the way back down

00:40:12.459 --> 00:40:15.039
take your twist inhale right fingertips

00:40:15.039 --> 00:40:17.259
reach up towards the sky we press down

00:40:17.259 --> 00:40:19.479
through that right big toe so make sure

00:40:19.479 --> 00:40:21.160
your right knees not coming out here and

00:40:21.160 --> 00:40:24.190
then exhale down we go slide the right

00:40:24.190 --> 00:40:34.630
toes back and vinyasa in downward dog

00:40:34.630 --> 00:40:36.700
we'll drop the right heel and inhale

00:40:36.700 --> 00:40:39.789
lift the left leg up high deep breath in

00:40:39.789 --> 00:40:42.549
exhale bend the left knee squeeze it up

00:40:42.549 --> 00:40:43.839
and in towards your heart gaze is

00:40:43.839 --> 00:40:46.029
forward and we'll step the left foot up

00:40:46.029 --> 00:40:48.430
in your own time find a softness of

00:40:48.430 --> 00:40:51.430
buoyancy as you practice here standing

00:40:51.430 --> 00:40:55.299
splits right toes down left hip crease

00:40:55.299 --> 00:40:59.499
pulls up and back connect to your Center

00:40:59.499 --> 00:41:02.559
your core and we play here and it might

00:41:02.559 --> 00:41:05.940
be here y'all no problem

00:41:09.990 --> 00:41:12.220
so one thing I want to say that I would

00:41:12.220 --> 00:41:13.750
absolutely say if I was teaching public

00:41:13.750 --> 00:41:15.940
classes if your right butt cheek is

00:41:15.940 --> 00:41:17.950
stacked over your left butt cheek then

00:41:17.950 --> 00:41:19.330
we're kind of going into more of a

00:41:19.330 --> 00:41:22.060
Halfmoon situation here so Taiwan your

00:41:22.060 --> 00:41:24.250
right toes down to the earth drop your

00:41:24.250 --> 00:41:26.530
right butt cheek and breathe into the

00:41:26.530 --> 00:41:29.040
sensation

00:41:29.220 --> 00:41:32.860
one more breath then connect to your

00:41:32.860 --> 00:41:34.570
core as you exhale soften through the

00:41:34.570 --> 00:41:38.380
standing leg right toes back inhale whoo

00:41:38.380 --> 00:41:46.000
high lunge on an exhale releasing down

00:41:46.000 --> 00:41:48.220
we find our twist right palm to the

00:41:48.220 --> 00:41:52.480
earth inhale open up and exhale back

00:41:52.480 --> 00:41:55.330
down take your vinyasa and then together

00:41:55.330 --> 00:42:05.710
we'll meet in child's pose everyone take

00:42:05.710 --> 00:42:08.530
three breaths here fingertips sweep swim

00:42:08.530 --> 00:42:10.480
towards the toes and we rest the

00:42:10.480 --> 00:42:16.380
shoulders the head down take your rest

00:42:17.670 --> 00:42:20.590
and slowly we'll reach the fingertips up

00:42:20.590 --> 00:42:22.240
towards the front edge and take your

00:42:22.240 --> 00:42:24.460
time enjoy the transition as you come

00:42:24.460 --> 00:42:27.130
back to all fours inhale lots of love in

00:42:27.130 --> 00:42:30.520
and on an exhale send it back downward

00:42:30.520 --> 00:42:32.710
facing done awesome work my friends

00:42:32.710 --> 00:42:35.410
stick with it we inhale look forward and

00:42:35.410 --> 00:42:37.500
exhale hop towards the front actual

00:42:37.500 --> 00:42:40.600
inhale flat back draw the shoulder

00:42:40.600 --> 00:42:43.750
blades together and exhale bow inhale

00:42:43.750 --> 00:42:46.120
sweep the fingertips up reach towards

00:42:46.120 --> 00:42:49.270
the sky and hang with me exhale enjoy

00:42:49.270 --> 00:42:53.260
this move back down we go inhale halfway

00:42:53.260 --> 00:42:56.860
lift exhale forward fold

00:42:56.860 --> 00:43:00.070
plant the palms step it back vinyasa

00:43:00.070 --> 00:43:03.430
chaturanga to updog or lowering all the

00:43:03.430 --> 00:43:08.590
way down to cool together we'll meet

00:43:08.590 --> 00:43:11.440
downward facing dog where we'll walk the

00:43:11.440 --> 00:43:13.390
two big toes together in once again and

00:43:13.390 --> 00:43:15.910
drop the left heel down strong inhale

00:43:15.910 --> 00:43:18.610
lift the right leg up exhale squeeze the

00:43:18.610 --> 00:43:20.440
right knee in towards your heart gaze

00:43:20.440 --> 00:43:23.140
for step the right foot up pivot on the

00:43:23.140 --> 00:43:26.980
back foot and slowly will rise up for a

00:43:26.980 --> 00:43:28.630
little grounding moment here in warrior

00:43:28.630 --> 00:43:32.460
one super strong warrior one ten to it

00:43:32.460 --> 00:43:36.069
and when you're ready inhale arms up

00:43:36.069 --> 00:43:40.480
high deep breath in here now check it

00:43:40.480 --> 00:43:40.869
out

00:43:40.869 --> 00:43:42.849
this isn't your mama's balancing

00:43:42.849 --> 00:43:43.869
practice here so you might have thought

00:43:43.869 --> 00:43:44.980
we're going to do a bunch of tree pose

00:43:44.980 --> 00:43:47.230
and stuff but we're not yay we're gonna

00:43:47.230 --> 00:43:48.880
anchor a navel to spine here

00:43:48.880 --> 00:43:51.190
hug the outer ribs in I'm going to

00:43:51.190 --> 00:43:53.170
slowly pivot on the back foot I'm here

00:43:53.170 --> 00:43:56.470
and then on an exhale I'm going to turn

00:43:56.470 --> 00:43:57.790
towards the right side of the mat

00:43:57.790 --> 00:43:59.740
sending my right fingertips towards the

00:43:59.740 --> 00:44:01.990
back and also pulling gently right hip

00:44:01.990 --> 00:44:04.030
crease towards the back edge of your mat

00:44:04.030 --> 00:44:06.099
so I'm coming into a twist here remember

00:44:06.099 --> 00:44:08.829
this tailbone lengthening down hip bone

00:44:08.829 --> 00:44:11.380
hip points high up towards the sky so

00:44:11.380 --> 00:44:13.890
yours might be here today no prop

00:44:13.890 --> 00:44:16.900
breathe then we're going to turn the

00:44:16.900 --> 00:44:19.960
right thumb down reach towards the outer

00:44:19.960 --> 00:44:23.170
edge of your left thigh and inhale left

00:44:23.170 --> 00:44:25.510
fingertips up high so you can see what's

00:44:25.510 --> 00:44:26.680
going on here I'm dropping the right

00:44:26.680 --> 00:44:28.780
thumb down and I'm reaching the left

00:44:28.780 --> 00:44:32.560
fingertips up towards the sky inhale in

00:44:32.560 --> 00:44:35.369
then think about moving from your Center

00:44:35.369 --> 00:44:37.839
dialing from your Center your navel or

00:44:37.839 --> 00:44:39.849
your heart I'm going to open up to

00:44:39.849 --> 00:44:42.520
warrior two on an exhale pivoting on the

00:44:42.520 --> 00:44:46.359
back foot awesome inhale reach forward

00:44:46.359 --> 00:44:48.970
and exhale reverse warriors sink deep

00:44:48.970 --> 00:44:53.440
into that front leg inhale in and exhale

00:44:53.440 --> 00:44:55.990
all the way back down to your lunge

00:44:55.990 --> 00:44:58.210
awesome plant the palms and take a

00:44:58.210 --> 00:45:07.329
vinyasa or skip it together we'll meet

00:45:07.329 --> 00:45:09.180
downward facing dog

00:45:09.180 --> 00:45:12.550
deep breath in and lion's breath this

00:45:12.550 --> 00:45:16.510
time long breath out drop the right heel

00:45:16.510 --> 00:45:19.329
inhale slide the left leg up high exhale

00:45:19.329 --> 00:45:21.250
bend the left knee squeeze it in towards

00:45:21.250 --> 00:45:23.230
your heart gaze is forward super strong

00:45:23.230 --> 00:45:25.869
step the left foot up pivot on the back

00:45:25.869 --> 00:45:28.270
foot ground for a moment here in veera

00:45:28.270 --> 00:45:31.570
one warrior one expands our back

00:45:31.570 --> 00:45:34.010
reaching fingertips up high take a deep

00:45:34.010 --> 00:45:36.830
breath in then on it exhale connect to

00:45:36.830 --> 00:45:37.640
your Center

00:45:37.640 --> 00:45:39.530
full body experiences we pivot on the

00:45:39.530 --> 00:45:46.310
back foot and find our twist so this

00:45:46.310 --> 00:45:47.690
will be a little bit different for

00:45:47.690 --> 00:45:48.940
everyone

00:45:48.940 --> 00:45:52.790
tend to it deep breath in then we'll

00:45:52.790 --> 00:45:54.680
send the left thumb down now to the

00:45:54.680 --> 00:45:57.230
outer edge of that right thigh reach the

00:45:57.230 --> 00:45:58.730
right fingertips up and overhead and

00:45:58.730 --> 00:45:59.810
breathe deep

00:45:59.810 --> 00:46:02.180
hug energy into the midline inner thighs

00:46:02.180 --> 00:46:04.730
squeeze in towards the midline deep

00:46:04.730 --> 00:46:07.520
breath in and then on an exhale enjoy

00:46:07.520 --> 00:46:08.660
this move we're going to pivot on the

00:46:08.660 --> 00:46:10.900
back foot dial the heart and the center

00:46:10.900 --> 00:46:14.170
around come out to your warrior two

00:46:14.170 --> 00:46:17.210
awesome inhale reach forward up and back

00:46:17.210 --> 00:46:20.810
take it into reverse warrior inhale in

00:46:20.810 --> 00:46:24.020
and exhale all the way back down to your

00:46:24.020 --> 00:46:34.369
vinyasa feel free to skip it from

00:46:34.369 --> 00:46:36.650
downward facing dog we will repeat

00:46:36.650 --> 00:46:39.320
dropping the left heel here we go inhale

00:46:39.320 --> 00:46:40.970
lift the right leg up high stick with it

00:46:40.970 --> 00:46:43.010
my friends squeezing the right knee in

00:46:43.010 --> 00:46:44.660
towards the heart gaze is forward you

00:46:44.660 --> 00:46:46.550
got it step the right foot up take a

00:46:46.550 --> 00:46:49.220
moment here to ground in warrior one as

00:46:49.220 --> 00:46:51.400
you inhale reach the fingertips up and

00:46:51.400 --> 00:46:54.650
exhale pivot on the back foot open up

00:46:54.650 --> 00:46:56.240
towards the right right fingertips back

00:46:56.240 --> 00:46:58.070
as you open your heart to your twist

00:46:58.070 --> 00:47:01.010
then write them down as we lift the left

00:47:01.010 --> 00:47:04.099
fingertips up and overhead stretch and

00:47:04.099 --> 00:47:06.619
then enjoy this unraveling as we oh I

00:47:06.619 --> 00:47:08.390
just saw Cardinal it's Cardinal right

00:47:08.390 --> 00:47:11.390
there it's cool inhale in exhale warrior

00:47:11.390 --> 00:47:13.790
two how cool is it kinda lining

00:47:13.790 --> 00:47:17.140
pull the pinkies back strong Veera two

00:47:17.140 --> 00:47:20.270
inhale reach forward up and back reverse

00:47:20.270 --> 00:47:23.690
warrior and then exhale all the way back

00:47:23.690 --> 00:47:28.540
down we go vinyasa

00:47:34.029 --> 00:47:37.069
last side from downward facing dog we

00:47:37.069 --> 00:47:40.130
drop the right heel inhale slide the

00:47:40.130 --> 00:47:43.279
left leg up high exhale squeeze the left

00:47:43.279 --> 00:47:46.249
knee in towards your heart then step it

00:47:46.249 --> 00:47:47.269
up into your lunge

00:47:47.269 --> 00:47:53.569
warrior one deep breath in exhale pivot

00:47:53.569 --> 00:47:55.279
on the back foot connect to your core as

00:47:55.279 --> 00:47:59.989
you open up into your twist inhale left

00:47:59.989 --> 00:48:01.430
thumb comes down as you reach the right

00:48:01.430 --> 00:48:04.660
fingertips up and overhead stretch

00:48:04.660 --> 00:48:08.630
breathe and then enjoy this unraveling

00:48:08.630 --> 00:48:11.269
out we go to warrior two pivoting on the

00:48:11.269 --> 00:48:12.739
outer edge of that back foot nice and

00:48:12.739 --> 00:48:13.219
strong

00:48:13.219 --> 00:48:16.689
remember lengthening the tailbone down

00:48:16.689 --> 00:48:20.499
inhale reach forward up and back

00:48:20.499 --> 00:48:23.089
peaceful warrior reverse warrior and

00:48:23.089 --> 00:48:25.670
then exhale all the way back down we go

00:48:25.670 --> 00:48:28.009
last chance for a vinyasa feel free to

00:48:28.009 --> 00:48:38.269
skip it and then on an exhale back to

00:48:38.269 --> 00:48:41.059
downward facing dog for three final

00:48:41.059 --> 00:48:44.569
breaths in through the nose maybe out

00:48:44.569 --> 00:48:45.709
through the mouth if you're feeling

00:48:45.709 --> 00:48:52.759
really hot and then slowly we'll lower

00:48:52.759 --> 00:48:54.829
to the knees awesome

00:48:54.829 --> 00:48:57.079
sweep the toes to the right side of your

00:48:57.079 --> 00:49:00.489
mat come to a nice cross-legged position

00:49:00.489 --> 00:49:04.339
just like we did before take a moment to

00:49:04.339 --> 00:49:05.839
rotate out the wrist if you need to

00:49:05.839 --> 00:49:10.609
catch your breath then we'll flip the

00:49:10.609 --> 00:49:14.499
palms up and inhale sit up nice and tall

00:49:14.499 --> 00:49:20.198
close your eyes and let something go

00:49:26.190 --> 00:49:29.670
just notice how you feel

00:49:35.130 --> 00:49:36.690
and then we'll take it into a nice

00:49:36.690 --> 00:49:39.390
gentle twist so right fingertips walk

00:49:39.390 --> 00:49:41.700
behind the left palm comes to the top of

00:49:41.700 --> 00:49:44.400
the right knee this is the journey here

00:49:44.400 --> 00:49:46.099
tucking the chin into the chest and

00:49:46.099 --> 00:49:49.619
rolling up tall taking a deep breath in

00:49:49.619 --> 00:49:52.529
as you do so and then exhale imagining

00:49:52.529 --> 00:49:57.150
your heart moving towards the right so

00:49:57.150 --> 00:49:59.579
careful not to muss goal this muscle

00:49:59.579 --> 00:50:03.269
disc right use this pattern of inhaling

00:50:03.269 --> 00:50:11.910
rolling up and exhaling journeying into

00:50:11.910 --> 00:50:21.150
the twist inhaling rolling up and exhale

00:50:21.150 --> 00:50:27.869
we turning into the twist soft in the

00:50:27.869 --> 00:50:30.019
neck

00:50:32.540 --> 00:50:35.270
take one more breath wherever you are

00:50:35.270 --> 00:50:39.570
and then use your exhale to switch right

00:50:39.570 --> 00:50:41.010
palm comes to the left knee left

00:50:41.010 --> 00:50:43.410
fingertips behind careful not to crank

00:50:43.410 --> 00:50:44.910
it up but let's move with the breath

00:50:44.910 --> 00:50:49.800
inhale rolling up head over heart heart

00:50:49.800 --> 00:50:53.280
over pelvis here and exhale maybe it's a

00:50:53.280 --> 00:50:55.350
physical journey but maybe it's just

00:50:55.350 --> 00:50:58.050
imagining yourself twisting turning

00:50:58.050 --> 00:51:01.680
maybe it's an energetic thing so play

00:51:01.680 --> 00:51:06.180
here this is so valuable the body for

00:51:06.180 --> 00:51:09.560
the mind for the spirit as well

00:51:28.569 --> 00:51:30.630
take one more breath wherever you are

00:51:30.630 --> 00:51:33.099
and then exhale we'll release back to

00:51:33.099 --> 00:51:35.259
Center awesome work my friends send the

00:51:35.259 --> 00:51:39.279
legs out long press into the heels and

00:51:39.279 --> 00:51:40.989
send the fingertips out in front and

00:51:40.989 --> 00:51:43.359
then turn the fingertips down so you're

00:51:43.359 --> 00:51:44.829
really pressing through the palm here it

00:51:44.829 --> 00:51:47.019
should be nice stretch for the wrists

00:51:47.019 --> 00:51:48.699
and the tops of the arms kind of come

00:51:48.699 --> 00:51:50.799
into this zombie or this thriller move

00:51:50.799 --> 00:51:53.079
here and we connect to our core the tops

00:51:53.079 --> 00:51:55.419
of the thigh bones firm down we get a

00:51:55.419 --> 00:51:56.949
little booty massage here as we roll

00:51:56.949 --> 00:51:59.140
down at least for me I cracked my

00:51:59.140 --> 00:52:01.839
tailbone once many moons ago terrible

00:52:01.839 --> 00:52:05.439
and so this is always a nice for me

00:52:05.439 --> 00:52:06.759
who'd have thought I would ever do this

00:52:06.759 --> 00:52:08.579
again

00:52:08.579 --> 00:52:12.429
so grateful for the healing process take

00:52:12.429 --> 00:52:14.949
a full body stretch when you land deep

00:52:14.949 --> 00:52:17.499
breath in and exhale I don't care who's

00:52:17.499 --> 00:52:19.179
in your practice space or near you go

00:52:19.179 --> 00:52:24.489
ahead and sigh it out ah bend the elbows

00:52:24.489 --> 00:52:26.380
we come to football goalpost arms here

00:52:26.380 --> 00:52:29.699
at cactus arms and you take a nice

00:52:29.699 --> 00:52:33.459
moment here to just chill and relax to

00:52:33.459 --> 00:52:34.599
notice how you feel

00:52:34.599 --> 00:52:37.150
notice how your yoga mat in this moment

00:52:37.150 --> 00:52:40.380
this channels community your breath

00:52:40.380 --> 00:52:42.669
literally has your back your yoga mat

00:52:42.669 --> 00:52:45.429
has your back in this moment it's pretty

00:52:45.429 --> 00:52:49.809
cheesy but it's pretty cool from here we

00:52:49.809 --> 00:52:52.390
have a couple of options if you're short

00:52:52.390 --> 00:52:54.429
on time or you just need to get

00:52:54.429 --> 00:52:56.739
boogieing go ahead and make your way to

00:52:56.739 --> 00:53:01.659
shavasana here otherwise we'll bring the

00:53:01.659 --> 00:53:03.189
feet the soles of the feet up towards

00:53:03.189 --> 00:53:05.019
the sky grab the inner arches or the

00:53:05.019 --> 00:53:08.140
outer arches and take a happy baby play

00:53:08.140 --> 00:53:09.669
with this tilt of the pelvis so you

00:53:09.669 --> 00:53:11.650
might instead of imagining the tailbone

00:53:11.650 --> 00:53:12.819
going up towards the sky you might

00:53:12.819 --> 00:53:13.779
imagine it

00:53:13.779 --> 00:53:15.819
peeling towards the front edge of your

00:53:15.819 --> 00:53:17.829
mat creating a little bit of space in

00:53:17.829 --> 00:53:20.229
the lower back body and then you know

00:53:20.229 --> 00:53:21.339
you can find what feels good here

00:53:21.339 --> 00:53:23.949
rocking a little back and forth maybe

00:53:23.949 --> 00:53:27.789
stretching one leg and the other itching

00:53:27.789 --> 00:53:30.459
your foot popping your toes whatever

00:53:30.459 --> 00:53:33.779
feels awesome

00:53:36.030 --> 00:53:39.910
keep the shoulders relaxed let your

00:53:39.910 --> 00:53:42.100
breath begin to soften the body begins

00:53:42.100 --> 00:53:46.480
to cool down then we'll gently release

00:53:46.480 --> 00:53:48.040
soles of the feet are going to come to

00:53:48.040 --> 00:53:49.270
the mat and we're going to windshield

00:53:49.270 --> 00:53:51.010
wiper the knees over towards the right

00:53:51.010 --> 00:53:52.480
side of the mat letting them fall

00:53:52.480 --> 00:53:54.580
naturally hands can rest wherever they

00:53:54.580 --> 00:53:57.940
naturally lie then you might just stay

00:53:57.940 --> 00:53:59.470
here for a little bit deeper of a

00:53:59.470 --> 00:54:01.630
stretch you might gently lift your right

00:54:01.630 --> 00:54:04.180
foot and bring your right heel your

00:54:04.180 --> 00:54:05.830
right ankle to the top of your left leg

00:54:05.830 --> 00:54:07.510
just letting gravity do the work here so

00:54:07.510 --> 00:54:15.880
nice soft easy stretch you can begin to

00:54:15.880 --> 00:54:21.130
relax your jaw soften the skin maybe

00:54:21.130 --> 00:54:28.030
even close the eyes inhale in release

00:54:28.030 --> 00:54:31.450
and on an exhale we'll slowly shift the

00:54:31.450 --> 00:54:35.140
knees towards the left this might feel

00:54:35.140 --> 00:54:36.490
awesome just right here you might not

00:54:36.490 --> 00:54:38.680
even need this extra little move but if

00:54:38.680 --> 00:54:40.980
you do gently lifting the left leg up

00:54:40.980 --> 00:54:44.020
crossing the left heel on top of the

00:54:44.020 --> 00:54:45.820
right thigh and again softening through

00:54:45.820 --> 00:54:47.850
the fingers the jaw

00:54:47.850 --> 00:54:51.010
if that sigh felt also you might let us

00:54:51.010 --> 00:54:59.010
die out here letting it go

00:55:06.600 --> 00:55:09.460
also and then we'll release take a deep

00:55:09.460 --> 00:55:14.140
breath in Long breath out interlace the

00:55:14.140 --> 00:55:15.970
fingertips bring them behind the head

00:55:15.970 --> 00:55:18.910
elbows left to right inhale send both

00:55:18.910 --> 00:55:20.530
legs up towards the sky scoop your

00:55:20.530 --> 00:55:23.620
tailbone inhale in exhale lift your head

00:55:23.620 --> 00:55:27.490
your neck your shoulders up breathe here

00:55:27.490 --> 00:55:31.510
one last connect to the core four more

00:55:31.510 --> 00:55:34.200
here you could begin to scissor the legs

00:55:34.200 --> 00:55:38.279
keep the elbows nice and wide

00:55:38.310 --> 00:55:41.530
then say it send your gaze up and away

00:55:41.530 --> 00:55:44.230
so up and behind you so that you are

00:55:44.230 --> 00:55:46.180
really taking any unnecessary tension

00:55:46.180 --> 00:55:48.880
out of the neck a couple more breaths

00:55:48.880 --> 00:56:00.550
here you got it and then we release

00:56:00.550 --> 00:56:05.020
everything down hug the knees into the

00:56:05.020 --> 00:56:06.760
chest crawl your shoulder blades

00:56:06.760 --> 00:56:09.190
underneath you oh yeah

00:56:09.190 --> 00:56:11.950
deep squeeze here big hug take a deep

00:56:11.950 --> 00:56:15.580
breath in and then on an exhale shell

00:56:15.580 --> 00:56:19.230
awesome sending the legs out long

00:56:19.230 --> 00:56:22.210
traditionally we let the legs splay out

00:56:22.210 --> 00:56:24.130
we let the arms rest gently at our sides

00:56:24.130 --> 00:56:26.800
but you can break it up here you can be

00:56:26.800 --> 00:56:28.120
a rebel if you want to bring the hands

00:56:28.120 --> 00:56:31.420
on the belly maybe you have a pillow or

00:56:31.420 --> 00:56:33.400
something handy to cover the eyes or

00:56:33.400 --> 00:56:37.810
pillow the head set yourself up for a

00:56:37.810 --> 00:56:40.930
moment of relaxation a moment of letting

00:56:40.930 --> 00:56:45.629
go of stillness in a moment of surrender

00:56:46.980 --> 00:56:51.910
we all are very busy we spent a lot of

00:56:51.910 --> 00:56:53.710
plates we have a lot of things to do

00:56:53.710 --> 00:56:57.460
things to manage emotions to wrestle

00:56:57.460 --> 00:56:59.800
with to deal with but it's pretty

00:56:59.800 --> 00:57:02.280
freaking awesome that you took this time

00:57:02.280 --> 00:57:07.810
to work it out on your mat so what's 60

00:57:07.810 --> 00:57:09.910
seconds longer here in shavasana give

00:57:09.910 --> 00:57:11.350
yourself permission here to do

00:57:11.350 --> 00:57:14.320
absolutely nothing to allow the mind and

00:57:14.320 --> 00:57:15.730
the body of the heart to absorb the

00:57:15.730 --> 00:57:18.540
nutrients of your practice

00:57:19.780 --> 00:57:23.630
stay here for a minute at least or if

00:57:23.630 --> 00:57:27.860
time allows stay here longer I'll bid

00:57:27.860 --> 00:57:29.810
you farewell here by bringing my palms

00:57:29.810 --> 00:57:34.490
together and saying namaste thank you

00:57:34.490 --> 00:57:37.149
for sharing your practice