WEBVTT

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what's up everyone welcome to yoga with

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Adriene I'm Adriene it's really chilly

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here in Austin Texas so chances are it's

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chilly in other places too if it's this

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cold in Texas and it's really hard to

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get on the mat when it's really cold all

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we want to do is eat and watch TV or

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read books and that's all great but we

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want to keep moving to stay in shape

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keep the juices flowing great for

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circulation etc so we thought we'd do

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something really special for you this

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week we want to share a class from our

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empower series empower is a great big

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package of yoga that we sell and find

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what feels good calm and it is my

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version of power yoga this is a big

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request that we got so we made this

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Power Yoga package called empower and we

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want to share an entire class with you

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for free today here on YouTube which

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will help hopefully help you to get on

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your mat and stay moving during these

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cold wintery months so it's sunny it's

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sweaty it's fierce hop on the mat and

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get ready for heart

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welcome my friends today we're going to

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start in a seated position drawing the

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left heel in and then the right ankle to

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follow we'll reach the fingertips

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forward

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breathe in to the outer edge of that

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right hip so rather than having the

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ankles crossed here we have one foot in

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front of the other

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you can relax the weight of the head

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over you can come onto the forearms you

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could sway a little side to side as we

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begin to check in with the breath and

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tune in to the body close your eyes

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relax your jaw forehead might come all

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the way down to the mat here breathe

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deep press into your sit bones and

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slowly begin to roll it up

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great we'll switch the legs right heel

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in left leg follows and the same thing

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we gently walk the fingertips out check

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in on the other side maybe you stay

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lifted

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maybe you begin to relax the weight of

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the head over coming onto the forearms

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even drawing the forehead to the earth

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as you sway a little side to side

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deepening the breath

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checking in

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let go of the day thus far let go of the

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to-do list ahead slowly we'll walk it

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back to Center take a deep breath in as

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you draw the palms together at the heart

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and loop the shoulders

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take a moment to set an intention for

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your practice today repeat your

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intention to yourself honoring the power

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of word the power of thoughts and then

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we'll consider it already done as we

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take a nice deep breath in

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and a long smooth exhale out send the

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fingertips forward press into the tops

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of the feet as you come into tabletop

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position knees underneath the hips

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wrists underneath the shoulders stand

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through the crown of the head then we'll

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drop the belly inhale heart radiates

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forward exhale curl the tail under arch

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the back

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inhale crawling up and down the spine we

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check in with a little spinal flex here

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in cat-cow move with your breath go

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inward

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now walk your palms forward curl your

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toes under and send it up to downward

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facing dog peddle the legs stretch the

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soles of the feet wake up the side body

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get the lower ribcage together and shake

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the head a little yes and no then we'll

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Bend the knees generously and hop the

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feet up towards the front edge of your

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mat forward fold grab the elbows Rock a

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little side to side take a deep breath

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in and on an exhale release the hands

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inhale halfway lift and exhale slide it

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down working out the kinks

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tuck your chin into your chest inhale

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roll it all the way up to standing

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sweet open the palms find extension

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through the crown as you press through

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all four corners of the feet

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inhale reach the fingertips up overhead

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on your exhale diving forward soft knees

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inhale flat back position exhale bow

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inhale reach it all the way back up full

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breath exhale hands to heart again we

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inhale reach it up take up space exhale

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forward fold inhale halfway lift long

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beautiful neck exhale bow inhale reach

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it up exhale to the heart again inhale

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getting the juices flowing as we reach

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up exhale fold inhale flat back exhale

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soften and bow

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great step the right foot back come to a

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runner's lunge breathe in and out and

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plant the palms step it back to plank

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chaturanga to updog

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exhale downward-facing dog step the

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right foot up check in with runners

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lunge

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breathe in and out and we'll rock that

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back foot up to meet the front forward

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fold inhale halfway lift exhale slide it

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down inhale reach it all the way up and

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exhale hands to heart take a deep breath

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in through the nose and exhale out

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through the mouth

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soft knees inhale we reach it up again

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exhale dive forward inhale flat back

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exhale bow fingertips come to the mat

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and we bend the knees generously

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bringing the belly to the tops of the

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thighs as you inhale reach the

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fingertips forward up and back come into

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utkatasana chair pose sit bones hover

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over the heels we lengthen through the

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crown of the head breathe deep in this

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fierce pose

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hug the inner thighs together inhale

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straighten the legs slight backbend here

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if it feels good and exhale diving

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forward inhale halfway lift exhale bow

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step or hop the feet back to plank and

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give it a rock checking in with the body

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today then when you're ready we'll

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slowly lower down chaturanga or

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chaturanga practice lowering the belly

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all the way to the earth and lifting up

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to Cobra we're checking in with up dog

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so we always have options here

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mix and match choose your own adventure

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and we'll send it back up and into

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downward facing dog

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lift the right leg up stack the right

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hip over the left and begin to draw

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circles with the right knee consider

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carving a line with your right knee as

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you anchor down through the left heel

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and reverse your circle breathe and step

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the right foot all the way up pivot on

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the back leg and inhale reach up warrior

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one exhale release step the right foot

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back come into your plank and vinyasa

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again choose your own adventure here

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strengthening happy

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soft and easy we'll come to downward dog

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and lift the left leg up same thing here

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as we draw circles with the left knee

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consider carving a line through space as

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you anchor through the right heel and

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reverse your circle great step that left

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foot up all the way into your lunge

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pivot on the back foot inhale rise up

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warrior one and exhale release awesome

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rock the back foot up to meet the front

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forward fold inhale halfway lift exhale

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release and bow great bending the knees

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once again we come into our fierce pose

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nice and low sit bones hover over the

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heels we spread the fingertips press

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into all four corners of the feet inhale

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exhale straighten the legs reach it up

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palms together at your heart deep breath

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in and out great my friends now we'll

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come to the center of the mat for our

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heart pumping sequence bring the hands

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to the waistline take a deep breath in

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exhale bend the knees generously and

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we'll step the right out for a squat

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then bring the feet together and to the

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left and so on move nice and slow a nice

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steady pace here so you can stay easy

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with the breath and tall through the

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spine working the lower body here today

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keep the head over the heart the heart

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over the pelvis heart stays lifted here

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and we release great now step the feet

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wide and we move into jumping jacks

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getting the blood flowing the heart

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pumping keep a sense of humor here maybe

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remember when you were a kid and you did

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jumping jacks again we don't need any

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equipment here just our bodies in space

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and a sweet connection to our breath

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release back to the squats make it fun

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draw your lower belly in elbows wide

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keep it going one more than release all

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right back to the jumping jacks here we

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go

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now rather than just throwing your body

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in space like you might have done when

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you're a kid maybe see if you can bring

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full body awareness to this jumping-jack

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smile when you need to stay in control

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of your breath release

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great we'll step up to the frontage of

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our match connect to the breath

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as you inhale reach the fingertips up

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exhale forward fold inhale halfway lift

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and exhale slide it down great we're

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going to hop the feet back to plank here

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and always lower the knees for a half

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plank and we practice chaturanga

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hovering as we inhale upward facing dog

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exhale downward facing dog inhale step

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the right foot up pivot on the back foot

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as we reach up again warrior one

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this time interlace the fingertips

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behind the tail as you open the chest

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inhale in then we release send it back

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down step the right foot back and

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vinyasa make it your own

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choose your own adventure from downward

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dog lift the left leg up step it through

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to your lunge inhale we rise up strong

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warrior one and we'll interlace the

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fingertips behind the back open the

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chest great release warrior one and we

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float it back down Rock the back foot up

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to meet the front forward fold and we

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inhale flat back exhale bow and the

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knees coming into your fierce pose

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don't shy away from it embrace it meet

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your edge press into all four corners of

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the feet

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then slowly we'll release bring the

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palms together inline with the heart

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interlace the fingertips keep the index

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fingers pointing forward inhale

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straighten the legs extend the arms up

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exhale Luca tossing hands in line with

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the hearts inhale reach up exhale

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Charlie's Angels forward inhale straight

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legs and exhale chair moving with the

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breath

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connecting navel to spine as you bend

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the knees inhale reach up exhale ending

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a little deeper

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marrying the action to the breath the

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breath to the action will sink down into

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our chair bring the palms together and

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twist to the right try to keep the knees

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together here extension out through the

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tail and up through the crown and then

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we'll release the center and take it to

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the left press the palms together stand

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through the crown inhale come back to

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Center then we'll release and reach it

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all the way up towards the sky and find

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an exhale hands back down at your heart

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feel your heart beat against your thumbs

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and then we'll inhale reach it all the

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way up exhale enjoy this move as you

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dive forward inhale halfway lift exhale

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bow step or hop the feet back to plank

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nice and strong chaturanga or chaturanga

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practice up dog or Cobra send it back

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downward dog take a deep breath in as

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you lift the right leg up and step it

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into your lunge pivot on the back foot

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inhale rise up your bird Rossano one

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exhale interlace the fingertips again as

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we open the chest

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now melting down into humble warrior

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keep the outer edge of that back foot

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strong as you slowly release the crown

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of the head to the earth inhale rise up

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exhale stay strong through that back leg

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as you melt it forward full body

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strengthener here press into the ball

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joint of that front big toe as you rise

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up and slowly melt down fingertips going

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up and overhead we'll stay here for one

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breath cycle in and out nice smooth deep

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breath and slowly we'll release coming

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all the way back up reach the arms up

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and overhead and then on an exhale float

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it down in runners lunge plant your left

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palm as you inhale open up through your

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right arm twist exhale float it down

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inhale rise up feel free to lower that

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back knee if you need to exhale release

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last one we inhale hold in the twist for

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one breath cycle and then release lower

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the back knee send the sit bones back we

00:17:02.650 --> 00:17:05.710
fold over that front leg and we find

00:17:05.710 --> 00:17:08.710
three waves through the spine this is

00:17:08.710 --> 00:17:10.240
definitely something we develop with

00:17:10.240 --> 00:17:13.980
practice so do your best

00:17:15.069 --> 00:17:18.079
and we'll shift the weight forward come

00:17:18.079 --> 00:17:20.209
back to our lunge and step it back to

00:17:20.209 --> 00:17:20.780
plank

00:17:20.780 --> 00:17:24.760
for vinyasa move with your breath

00:17:24.760 --> 00:17:26.630
together we'll meet back in downward

00:17:26.630 --> 00:17:28.660
facing dog

00:17:28.660 --> 00:17:32.929
here we go drop the right heel lift the

00:17:32.929 --> 00:17:35.830
left leg up step it into your lunge

00:17:35.830 --> 00:17:38.030
pivot on the back foot and when you're

00:17:38.030 --> 00:17:40.370
ready we'll inhale reach up to veer by

00:17:40.370 --> 00:17:44.840
drisana one release the fingertips

00:17:44.840 --> 00:17:47.090
interlace them behind the back once

00:17:47.090 --> 00:17:49.610
again we open the chest extend through

00:17:49.610 --> 00:17:51.770
the crown of the head and in your own

00:17:51.770 --> 00:17:56.530
time melting it down humble warrior

00:17:56.530 --> 00:17:59.840
strong Lakes as you inhale lift your

00:17:59.840 --> 00:18:04.790
heart exhale keep the outer edge of that

00:18:04.790 --> 00:18:08.540
back foot strong humble warrior inhale

00:18:08.540 --> 00:18:17.750
we rise exhale humble warrior hold here

00:18:17.750 --> 00:18:23.480
for one breath strong legs and then we

00:18:23.480 --> 00:18:27.950
rise up release the fingertips warrior

00:18:27.950 --> 00:18:33.200
one and then slowly we'll take it back

00:18:33.200 --> 00:18:35.500
down

00:18:35.529 --> 00:18:39.019
right palm comes to the earth here as we

00:18:39.019 --> 00:18:43.159
open the left arm into a twist hug that

00:18:43.159 --> 00:18:46.879
left knee in towards the midline lower

00:18:46.879 --> 00:18:50.570
that back knee if you need to three of

00:18:50.570 --> 00:18:52.729
these moving with the breath on your

00:18:52.729 --> 00:18:54.409
third one hold there for one breath

00:18:54.409 --> 00:19:00.169
cycle in and out on an exhale release

00:19:00.169 --> 00:19:04.509
back to Center and lower that back knee

00:19:04.509 --> 00:19:06.649
pulling the left hip crease back this

00:19:06.649 --> 00:19:09.139
time we find that wave in the spine

00:19:09.139 --> 00:19:12.919
three of these so again if you're new to

00:19:12.919 --> 00:19:17.379
practice be patient

00:19:17.979 --> 00:19:20.959
slowly you'll bring an essence to your

00:19:20.959 --> 00:19:23.419
vinyasa flow to your healthy yoga

00:19:23.419 --> 00:19:28.819
practice that is uniquely you it's all

00:19:28.819 --> 00:19:31.609
about discovery shift your weight

00:19:31.609 --> 00:19:33.319
forward come back to your lunge and

00:19:33.319 --> 00:19:35.239
we'll rock that back foot up to meet the

00:19:35.239 --> 00:19:38.959
front forward fold inhale halfway lift

00:19:38.959 --> 00:19:44.539
exhale bow nice inhale ooh

00:19:44.539 --> 00:19:47.479
Kurtis on and the knees generously sink

00:19:47.479 --> 00:19:51.049
the hips down low interlace the

00:19:51.049 --> 00:19:52.669
fingertips this time behind the back

00:19:52.669 --> 00:19:55.849
open the chest and melt it forward belly

00:19:55.849 --> 00:19:58.789
comes to the tops of the thighs inhale

00:19:58.789 --> 00:20:02.599
open your heart lift up exhale belly to

00:20:02.599 --> 00:20:06.440
the thighs inhale open your heart

00:20:06.440 --> 00:20:13.190
knuckles down exhale fold inhale rise

00:20:13.190 --> 00:20:15.769
all the way up straight legs slight

00:20:15.769 --> 00:20:17.859
backbend here if it feels good and

00:20:17.859 --> 00:20:23.149
exhale to Mountain take a deep breath in

00:20:23.149 --> 00:20:26.980
exhale out through the mouth

00:20:26.980 --> 00:20:29.509
great and we'll walk it back to Center

00:20:29.509 --> 00:20:31.870
for our second heart pumping series

00:20:31.870 --> 00:20:34.220
bring the hands to the waistline and

00:20:34.220 --> 00:20:37.399
your knees generously step the right

00:20:37.399 --> 00:20:39.860
foot out to your squat and to the left

00:20:39.860 --> 00:20:42.710
and find a soft knee here a little bit

00:20:42.710 --> 00:20:46.190
of a bounce another option here is to

00:20:46.190 --> 00:20:48.559
come into Charlie's Angels interlacing

00:20:48.559 --> 00:20:50.539
the fingertips in front index finger

00:20:50.539 --> 00:20:55.370
pointing out smile make sure those knees

00:20:55.370 --> 00:20:57.440
aren't going past the toes but rather in

00:20:57.440 --> 00:21:00.980
line with the toes head over heart heart

00:21:00.980 --> 00:21:04.070
over pelvis here as we breathe deep keep

00:21:04.070 --> 00:21:07.580
it going and then we'll reel it back to

00:21:07.580 --> 00:21:09.309
Center

00:21:09.309 --> 00:21:14.029
jumping jacks I would have never thought

00:21:14.029 --> 00:21:16.399
that I would put jumping jacks into a

00:21:16.399 --> 00:21:19.190
yoga with adriene sequence when I was

00:21:19.190 --> 00:21:22.929
exploring what to do for my power yoga I

00:21:22.929 --> 00:21:25.190
thought there's nothing better to get

00:21:25.190 --> 00:21:27.590
the heart rate up then a good

00:21:27.590 --> 00:21:30.230
old-fashioned jumping jack we don't need

00:21:30.230 --> 00:21:34.220
any equipment or anything fancy and it

00:21:34.220 --> 00:21:36.500
inspires a childlike quality at least

00:21:36.500 --> 00:21:41.419
for me bring it back to Center and here

00:21:41.419 --> 00:21:44.450
we go back to the squats remember you

00:21:44.450 --> 00:21:46.509
can keep the hands on the waistline or

00:21:46.509 --> 00:21:49.039
send them out in front interlacing the

00:21:49.039 --> 00:21:51.370
fingertips index fingers pointing

00:21:51.370 --> 00:21:56.360
forward when the going gets tough I say

00:21:56.360 --> 00:21:58.700
shine a little light so when the legs

00:21:58.700 --> 00:22:01.820
start to burn pay attention to your

00:22:01.820 --> 00:22:06.889
alignments smile enjoy the silliness and

00:22:06.889 --> 00:22:09.889
we'll bring it back to Center inhale

00:22:09.889 --> 00:22:13.419
reach it all the way up exhale release

00:22:13.419 --> 00:22:15.320
great bring the hands to the waistline

00:22:15.320 --> 00:22:18.320
again and then we'll walk it back to the

00:22:18.320 --> 00:22:20.980
front of the mat

00:22:22.080 --> 00:22:25.620
great hit the refresh button my friends

00:22:25.620 --> 00:22:28.690
find soft knees as you inhale reach it

00:22:28.690 --> 00:22:34.210
up exhale diving forward inhale halfway

00:22:34.210 --> 00:22:38.500
lift exhale bow step or hop it back to

00:22:38.500 --> 00:22:39.300
plank

00:22:39.300 --> 00:22:43.300
strong beautiful body chaturanga or

00:22:43.300 --> 00:22:45.520
chaturanga practice choose your own

00:22:45.520 --> 00:22:48.490
vinyasa here send it to downward facing

00:22:48.490 --> 00:22:51.610
dog great lift the right leg up into

00:22:51.610 --> 00:22:54.100
your lunge pivot on the back foot once

00:22:54.100 --> 00:22:56.860
again inhale rise up warrior one and

00:22:56.860 --> 00:22:59.230
interlace the fingertips behind the back

00:22:59.230 --> 00:23:01.780
again we open the chest come to humble

00:23:01.780 --> 00:23:03.610
warrior as you release crown of the head

00:23:03.610 --> 00:23:08.910
down to the earth inhale rise up exhale

00:23:08.910 --> 00:23:14.670
float it down strong back leg as we rise

00:23:14.670 --> 00:23:21.940
exhale fold inhale we rise up reaching

00:23:21.940 --> 00:23:24.070
the arms up palms come together as we

00:23:24.070 --> 00:23:26.050
pivot on that back foot come into high

00:23:26.050 --> 00:23:29.650
lunge moving into a deep twist here a

00:23:29.650 --> 00:23:32.020
nice detoxifying twist moving to the

00:23:32.020 --> 00:23:33.820
right you can lower that back knee here

00:23:33.820 --> 00:23:38.460
if you want then we'll gently release

00:23:38.460 --> 00:23:40.870
lift the right leg up shift your weight

00:23:40.870 --> 00:23:43.690
forward and vinyasa so I'm keeping my

00:23:43.690 --> 00:23:45.900
right leg up here just for a little fun

00:23:45.900 --> 00:23:49.630
something fun to work towards experiment

00:23:49.630 --> 00:23:53.230
with or a skip it we'll meet in downward

00:23:53.230 --> 00:23:57.000
dog lift the left leg up into your lunge

00:23:57.000 --> 00:23:59.890
pivot on the back foot

00:23:59.890 --> 00:24:02.559
deep breath in as we reach it up warrior

00:24:02.559 --> 00:24:05.440
one then release the fingertips to once

00:24:05.440 --> 00:24:08.260
again interlace behind the tail humble

00:24:08.260 --> 00:24:11.020
warrior flow we inhale exhale bow

00:24:11.020 --> 00:24:15.990
forward strong legs as we inhale rise up

00:24:15.990 --> 00:24:18.640
finding a bit of a wave in the spine now

00:24:18.640 --> 00:24:21.820
keep the back leg strong front knee over

00:24:21.820 --> 00:24:26.920
front ankle inhale lift up and exhale

00:24:26.920 --> 00:24:29.370
fold

00:24:31.240 --> 00:24:36.080
inhale we rise up then we release the

00:24:36.080 --> 00:24:38.510
fingertips all the way up palms together

00:24:38.510 --> 00:24:40.490
at the heart as you pivot on that back

00:24:40.490 --> 00:24:45.490
foot and move into your twist

00:24:46.420 --> 00:24:48.860
Spyke that right heel towards the back

00:24:48.860 --> 00:24:56.330
edge of your mat breathe gently release

00:24:56.330 --> 00:24:57.620
back to Center

00:24:57.620 --> 00:25:00.770
plant the palms and give it a try if you

00:25:00.770 --> 00:25:02.720
once and that left leg all the way up

00:25:02.720 --> 00:25:04.910
hug the elbows into the side body lower

00:25:04.910 --> 00:25:11.090
down and then we inhale Cobra exhale

00:25:11.090 --> 00:25:14.660
release curl the toes under press it up

00:25:14.660 --> 00:25:17.210
strong and send it back downward facing

00:25:17.210 --> 00:25:18.200
dog

00:25:18.200 --> 00:25:20.000
awesome take a nice deep breath in

00:25:20.000 --> 00:25:22.340
through the nose and out through the

00:25:22.340 --> 00:25:24.980
mouth and the knees hop the feet up

00:25:24.980 --> 00:25:28.430
towards the front edge inhale halfway

00:25:28.430 --> 00:25:32.750
lift exhale release bring the feet

00:25:32.750 --> 00:25:34.220
together keeping a little space between

00:25:34.220 --> 00:25:35.960
the heels as you bend the knees and

00:25:35.960 --> 00:25:39.830
reach the fingertips up Bukit asana only

00:25:39.830 --> 00:25:41.650
one breath here as we inhale in exhale

00:25:41.650 --> 00:25:44.440
straighten the legs slide back then

00:25:44.440 --> 00:25:47.900
release back to Mountain and then we'll

00:25:47.900 --> 00:25:51.950
step back to the center of our mat hands

00:25:51.950 --> 00:25:54.590
on the waist or out in front we soften

00:25:54.590 --> 00:25:59.990
the knees and jump in to our squats to

00:25:59.990 --> 00:26:04.700
the right to the left nice steady rhythm

00:26:04.700 --> 00:26:11.200
here move with your breath make it work

00:26:12.350 --> 00:26:14.970
now as your practice begins to unfold

00:26:14.970 --> 00:26:19.520
you might begin to speed your squats up

00:26:19.520 --> 00:26:22.380
but if we're just now diving into this I

00:26:22.380 --> 00:26:26.220
say keep it nice and steady we always

00:26:26.220 --> 00:26:28.500
have options

00:26:28.500 --> 00:26:30.419
when you feel satisfied bring it back to

00:26:30.419 --> 00:26:35.960
centre here we go jump jump

00:26:36.720 --> 00:26:40.159
have fun with it

00:26:42.510 --> 00:26:46.610
join my yoga dork parade

00:26:50.720 --> 00:26:54.810
happy healthy heart here keep it moving

00:26:54.810 --> 00:27:03.030
and then we'll release good job

00:27:03.030 --> 00:27:05.750
shake it off

00:27:11.429 --> 00:27:12.989
all right now we're going to step the

00:27:12.989 --> 00:27:16.499
legs nice and wide turn the two big toes

00:27:16.499 --> 00:27:19.139
in slightly then we'll reach the

00:27:19.139 --> 00:27:20.909
fingertips forward dropping the right

00:27:20.909 --> 00:27:23.159
arm underneath the left as they come to

00:27:23.159 --> 00:27:26.099
wrap around in Eagle arms inhale reach

00:27:26.099 --> 00:27:31.169
up exhale forward fold inhale press into

00:27:31.169 --> 00:27:32.969
the outer edges of the feet as you reach

00:27:32.969 --> 00:27:35.159
all the way back up elbows lift and

00:27:35.159 --> 00:27:39.869
exhale again full full body experience

00:27:39.869 --> 00:27:45.599
here as we inhale rise up and exhale

00:27:45.599 --> 00:27:56.249
fold inhale we rise and gently

00:27:56.249 --> 00:27:59.309
unraveling arms here bring the hands to

00:27:59.309 --> 00:28:02.690
the waistline now as you hop the feet in

00:28:02.690 --> 00:28:05.249
so just a little bit wider than hip

00:28:05.249 --> 00:28:06.659
width apart now we're going to turn the

00:28:06.659 --> 00:28:10.019
toes out and take the opposite arm under

00:28:10.019 --> 00:28:11.969
so it's the left arm goes under as we

00:28:11.969 --> 00:28:14.549
clasp the palms or the wrist if the

00:28:14.549 --> 00:28:16.339
palms don't come together no biggie

00:28:16.339 --> 00:28:21.570
inhale reach up exhale deep squat inhale

00:28:21.570 --> 00:28:26.549
up exhale goddess flow so even if you're

00:28:26.549 --> 00:28:28.320
a dude you can tap into your goddess

00:28:28.320 --> 00:28:31.169
energy here technically we're just

00:28:31.169 --> 00:28:33.719
tapping into our God energy coming into

00:28:33.719 --> 00:28:36.929
our power as we sink down into a squat

00:28:36.929 --> 00:28:38.659
now we'll hold

00:28:38.659 --> 00:28:43.229
reaching fingertips elbows up gently

00:28:43.229 --> 00:28:45.859
look to your right

00:28:46.540 --> 00:28:50.120
and bring it back to centre look to your

00:28:50.120 --> 00:28:54.700
left then back to centre

00:28:54.700 --> 00:28:57.350
awesome my friends inhale straighten the

00:28:57.350 --> 00:29:02.030
legs unravel the arms and bring the

00:29:02.030 --> 00:29:04.210
palms together at your heart

00:29:04.210 --> 00:29:08.180
bend the knees deep slowly lower the sit

00:29:08.180 --> 00:29:11.870
bones down we're going to walk the heels

00:29:11.870 --> 00:29:13.370
in a little bit here come to a froggy

00:29:13.370 --> 00:29:17.420
pose dropping the Center to the earth

00:29:17.420 --> 00:29:20.690
and then you might stay with the heels

00:29:20.690 --> 00:29:22.520
lifted or you might begin to drop the

00:29:22.520 --> 00:29:25.250
heels and if you do that you might draw

00:29:25.250 --> 00:29:27.610
the palms together at the heart

00:29:27.610 --> 00:29:29.630
fingertips can be on the mat for

00:29:29.630 --> 00:29:31.670
stability again we always have lots of

00:29:31.670 --> 00:29:35.060
options take care of your body connect

00:29:35.060 --> 00:29:37.480
to your breath

00:29:38.460 --> 00:29:42.290
maybe you draw the chin to the chest

00:29:42.290 --> 00:29:44.320
maybe you reach the fingertips forward

00:29:44.320 --> 00:29:48.490
breathing into the back body here

00:29:51.170 --> 00:29:53.780
maybe we gently walk the fingertips to

00:29:53.780 --> 00:29:55.240
the left

00:29:55.240 --> 00:29:57.980
maybe we crawl the fingertips to the

00:29:57.980 --> 00:30:01.850
right awesome

00:30:01.850 --> 00:30:03.410
wherever you are release it back to

00:30:03.410 --> 00:30:08.420
Center and slowly will rise up forward

00:30:08.420 --> 00:30:10.240
fold

00:30:10.240 --> 00:30:12.590
then make your way to the front edge of

00:30:12.590 --> 00:30:14.240
your mat and begin to sway a little left

00:30:14.240 --> 00:30:24.340
to right relax the head and neck

00:30:25.649 --> 00:30:28.329
then we'll come to Center and inhale

00:30:28.329 --> 00:30:34.169
lift to flat back once again exhale bow

00:30:34.169 --> 00:30:37.179
inhale float the fingertips all the way

00:30:37.179 --> 00:30:45.599
up and exhale to the heart Tadasana

00:30:45.599 --> 00:30:50.759
inhale in exhale Lions breath tongue out

00:30:50.759 --> 00:30:54.699
inhale in exhale Lions breath tongue out

00:30:54.699 --> 00:30:57.879
one more inhale in exhale make it a good

00:30:57.879 --> 00:30:58.299
one

00:30:58.299 --> 00:31:05.189
Lions breath tongue out super fierce

00:31:05.189 --> 00:31:07.269
super awesome as we draw the feet

00:31:07.269 --> 00:31:12.399
together back at center great moving

00:31:12.399 --> 00:31:14.559
into dancer or preparation for dancer

00:31:14.559 --> 00:31:16.449
we'll interlace the fingertips and catch

00:31:16.449 --> 00:31:19.569
the right knee press away from your

00:31:19.569 --> 00:31:21.309
standing leg so don't pull apps into

00:31:21.309 --> 00:31:23.979
that left foot press away as you slide

00:31:23.979 --> 00:31:27.039
your right hand to your right ankle left

00:31:27.039 --> 00:31:28.569
thumb comes to the sternum and we can

00:31:28.569 --> 00:31:32.799
just stay here focusing on one point or

00:31:32.799 --> 00:31:35.109
we can switch the hand to grab the arch

00:31:35.109 --> 00:31:37.719
of that right foot as we kick the right

00:31:37.719 --> 00:31:39.909
toes up lifting the right knee up

00:31:39.909 --> 00:31:43.779
towards the sky left fingertips can come

00:31:43.779 --> 00:31:45.609
forward as we find extension through the

00:31:45.609 --> 00:31:47.739
crown and lift up through the center

00:31:47.739 --> 00:31:50.889
channel again think about lifting the

00:31:50.889 --> 00:31:54.449
right toes up and kicking it away and

00:31:54.449 --> 00:31:58.079
slowly slide it back interlace

00:31:58.079 --> 00:32:00.609
fingertips around the knees squeeze it

00:32:00.609 --> 00:32:03.429
in and we'll draw the hands to the

00:32:03.429 --> 00:32:05.409
waistline as you kick the right heel out

00:32:05.409 --> 00:32:09.039
and slide it back to Mountain awesome

00:32:09.039 --> 00:32:10.479
let's try the same thing on the other

00:32:10.479 --> 00:32:13.599
side catching the left knee here taking

00:32:13.599 --> 00:32:17.609
your time as you move into dancer

00:32:18.119 --> 00:32:20.499
sliding the left hand down to the left

00:32:20.499 --> 00:32:24.189
ankle whenever you're ready right hand

00:32:24.189 --> 00:32:26.619
comes to the heart lift your sternum to

00:32:26.619 --> 00:32:28.240
your thumb

00:32:28.240 --> 00:32:31.519
kicking left toes back this time lifting

00:32:31.519 --> 00:32:35.179
the left knee you might grab the arch of

00:32:35.179 --> 00:32:36.830
that foot if you're ready to move into

00:32:36.830 --> 00:32:38.690
the posture and send your right

00:32:38.690 --> 00:32:42.649
fingertips forward of course you can do

00:32:42.649 --> 00:32:44.269
anything in between work at your own

00:32:44.269 --> 00:32:48.649
pace inhale in

00:32:48.649 --> 00:32:54.110
kick that left foot up and back on an

00:32:54.110 --> 00:32:59.200
exhale smile and gently release

00:32:59.200 --> 00:33:02.720
interlace the fingertips hug that left

00:33:02.720 --> 00:33:08.600
knee in towards the chest and draw the

00:33:08.600 --> 00:33:10.370
hands to the waistline kick the left

00:33:10.370 --> 00:33:16.928
heel out strong and we release awesome

00:33:17.889 --> 00:33:21.529
inhale reach the fingertips up exhale

00:33:21.529 --> 00:33:25.039
diving forward inhale halfway lift

00:33:25.039 --> 00:33:31.789
exhale bow step or hop it back to plank

00:33:31.789 --> 00:33:35.659
lower down come to upward dog or Cobra

00:33:35.659 --> 00:33:40.059
exhale downward facing dog

00:33:40.059 --> 00:33:42.679
inhale in deeply through the nose and

00:33:42.679 --> 00:33:46.789
exhale slowly lower the knees bring the

00:33:46.789 --> 00:33:48.110
knees together swim the fingertips

00:33:48.110 --> 00:33:52.959
around come into Child's Pose for a rest

00:33:54.580 --> 00:33:58.990
inhale fill the back body with air

00:33:58.990 --> 00:34:02.240
exhale imagine your sit bones melting

00:34:02.240 --> 00:34:05.769
down - kiss the soles of your feet

00:34:05.889 --> 00:34:09.649
quiet your breath then we'll reach the

00:34:09.649 --> 00:34:13.699
fingertips back up and send the right

00:34:13.699 --> 00:34:16.909
leg out hike the right knee all the way

00:34:16.909 --> 00:34:20.540
up prepare for one legged pigeon it's

00:34:20.540 --> 00:34:22.399
situated here as you press into that

00:34:22.399 --> 00:34:25.579
back foot then inhale extend through the

00:34:25.579 --> 00:34:30.159
crown of the head exhale float it down

00:34:30.159 --> 00:34:34.429
inhale rise up finding that wave of the

00:34:34.429 --> 00:34:36.759
spine here

00:34:36.759 --> 00:34:39.049
then you might reach the fingertips up

00:34:39.049 --> 00:34:42.819
here you might not and when you're ready

00:34:42.819 --> 00:34:47.690
fold it down release into this sweet hip

00:34:47.690 --> 00:34:50.960
opener keep a mindfulness in that right

00:34:50.960 --> 00:35:03.829
foot press into the palms lift your

00:35:03.829 --> 00:35:06.009
heart

00:35:07.780 --> 00:35:10.760
curl the back toes under and we'll draw

00:35:10.760 --> 00:35:13.160
that left knee underneath the right as

00:35:13.160 --> 00:35:17.150
we come into cow legs bring the palms to

00:35:17.150 --> 00:35:18.859
the soles of the feet sit up nice and

00:35:18.859 --> 00:35:32.119
tall connect to your breath and you can

00:35:32.119 --> 00:35:34.160
stay here or you can grab the elbows

00:35:34.160 --> 00:35:37.970
clasping opposite elbows behind you stay

00:35:37.970 --> 00:35:43.089
there or on an exhale forward fold

00:35:43.089 --> 00:35:49.569
inhale rise up exhale waving the spine

00:35:49.569 --> 00:35:59.569
inhale lift up and exhale fold hold here

00:35:59.569 --> 00:36:03.920
for one breath cycle then we'll press

00:36:03.920 --> 00:36:06.040
into the sit bones and rise back up

00:36:06.040 --> 00:36:09.980
release the arms sit up nice and tall

00:36:09.980 --> 00:36:14.390
and slowly we'll unravel the legs come

00:36:14.390 --> 00:36:19.970
back to all fours inhale extend the left

00:36:19.970 --> 00:36:22.700
leg out long hike the left knee up

00:36:22.700 --> 00:36:24.290
prepare for one-legged pigeon on the

00:36:24.290 --> 00:36:27.109
other side stay rooted in the top of

00:36:27.109 --> 00:36:29.210
that back foot as you inhale extend

00:36:29.210 --> 00:36:31.460
through the crown of the head and exhale

00:36:31.460 --> 00:36:35.089
fold moving with your breath inhale rise

00:36:35.089 --> 00:36:40.550
up exhale release articulating through

00:36:40.550 --> 00:36:47.510
the spine here exhale release deepening

00:36:47.510 --> 00:36:51.710
your practice here and in power

00:36:51.710 --> 00:36:53.770
you

00:36:58.780 --> 00:37:02.460
and slowly we'll begin to roll it up

00:37:02.460 --> 00:37:05.650
curl the back toes under and draw the

00:37:05.650 --> 00:37:09.970
right knee underneath the left coming

00:37:09.970 --> 00:37:12.550
into cow legs go Moo cows and legs you

00:37:12.550 --> 00:37:14.320
might sit up on a blanket or block here

00:37:14.320 --> 00:37:18.610
if this is tough for you stay in the

00:37:18.610 --> 00:37:23.520
moment no toxic thoughts

00:37:23.750 --> 00:37:28.790
allow your practice to serve you check

00:37:28.790 --> 00:37:32.330
in with the neck and feel free to stay

00:37:32.330 --> 00:37:34.760
here breathing with the hips palms on

00:37:34.760 --> 00:37:40.550
the soles of the feet or clasp opposite

00:37:40.550 --> 00:37:44.230
elbows behind sit up nice and tall and

00:37:44.230 --> 00:37:48.830
find your flow inhaling we rise exhale

00:37:48.830 --> 00:37:54.320
we fold keep the sit bones rooted here

00:37:54.320 --> 00:38:01.910
move with your breath and we'll hold

00:38:01.910 --> 00:38:07.340
here breathing into the hips and then

00:38:07.340 --> 00:38:11.540
gently release awesome release the arms

00:38:11.540 --> 00:38:15.650
unravel the legs and we'll extend both

00:38:15.650 --> 00:38:18.020
feet out in front inhale reach your arms

00:38:18.020 --> 00:38:21.770
up exhale fold tuck your chin into your

00:38:21.770 --> 00:38:24.580
chest inhale reach the arms up exhale

00:38:24.580 --> 00:38:26.260
fold

00:38:26.260 --> 00:38:28.910
keep it going inhale reach it up

00:38:28.910 --> 00:38:30.680
pressing into the heels

00:38:30.680 --> 00:38:36.680
fold inhale roll it up exhale release

00:38:36.680 --> 00:38:39.120
forward

00:38:39.120 --> 00:38:43.300
allow the hands to clasp wherever they

00:38:43.300 --> 00:38:50.110
fall inhale look forward exhale bow your

00:38:50.110 --> 00:38:52.320
head

00:38:54.870 --> 00:38:57.900
great slowly release catch the right

00:38:57.900 --> 00:38:59.430
knee come on to the sole of the right

00:38:59.430 --> 00:39:01.800
foot moving into a twist here we're

00:39:01.800 --> 00:39:03.360
going to hug the right knee with the

00:39:03.360 --> 00:39:05.820
left elbow press into the right

00:39:05.820 --> 00:39:08.430
fingertips behind you can also come to

00:39:08.430 --> 00:39:10.350
the outer edge of that left arm here for

00:39:10.350 --> 00:39:15.540
a tie turbine being patient and using

00:39:15.540 --> 00:39:19.620
your breath to allow the twists to

00:39:19.620 --> 00:39:25.170
unfold gently bring it back to Center

00:39:25.170 --> 00:39:27.900
hug the left knee in we'll take it to

00:39:27.900 --> 00:39:32.550
the other side head over heart heart

00:39:32.550 --> 00:39:38.280
over pelvis lots of options here be

00:39:38.280 --> 00:39:41.360
patient don't push it

00:39:43.530 --> 00:39:47.849
and gently release it back to centre and

00:39:47.849 --> 00:39:49.930
we'll bring the soles of the feet

00:39:49.930 --> 00:39:54.400
together for cobblers pose lengthen the

00:39:54.400 --> 00:39:57.160
tailbone down check in with the neck the

00:39:57.160 --> 00:40:01.000
shoulders let go of any stress or

00:40:01.000 --> 00:40:05.050
tension then we'll cross the right ankle

00:40:05.050 --> 00:40:08.410
over the left dive forward come to all

00:40:08.410 --> 00:40:11.710
fours and send it up to downward facing

00:40:11.710 --> 00:40:13.170
dog

00:40:13.170 --> 00:40:16.450
now we have a little optional handstand

00:40:16.450 --> 00:40:20.140
play so we can start with playing with

00:40:20.140 --> 00:40:23.339
donkey kicks bringing the toes together

00:40:23.339 --> 00:40:25.960
keeping the gaze down kicking the legs

00:40:25.960 --> 00:40:29.710
up this is about exploration not about

00:40:29.710 --> 00:40:33.069
doing handstand it's about developing

00:40:33.069 --> 00:40:36.460
strength and coming into your power we

00:40:36.460 --> 00:40:39.099
can also step one foot up and kick one

00:40:39.099 --> 00:40:41.200
leg up at a time so you have donkey

00:40:41.200 --> 00:40:44.440
kicks or this kick up option you can

00:40:44.440 --> 00:40:47.950
also take it to a wall here and each

00:40:47.950 --> 00:40:49.569
time we come to this point in the

00:40:49.569 --> 00:40:51.309
practice you can experiment with

00:40:51.309 --> 00:40:54.369
something a little different it's fun to

00:40:54.369 --> 00:41:01.710
watch it grow when you feel satisfied

00:41:01.710 --> 00:41:04.930
you can make your way back down to all

00:41:04.930 --> 00:41:10.589
fours and take a rest in Child's Pose

00:41:21.230 --> 00:41:22.790
and tuck your chin into your chest

00:41:22.790 --> 00:41:27.079
slowly roll it up inhale in and exhale

00:41:27.079 --> 00:41:30.369
Lions breath tongue out

00:41:30.369 --> 00:41:34.190
inhale and again exhale cleansing exhale

00:41:34.190 --> 00:41:38.450
out awesome one more the real deal we

00:41:38.450 --> 00:41:42.770
inhale in exhale look up tongue out yeah

00:41:42.770 --> 00:41:46.180
baby awesome job

00:41:46.180 --> 00:41:50.950
close your eyes turn your palms up

00:41:50.950 --> 00:41:54.010
notice how you feel

00:41:54.010 --> 00:41:59.270
slowly well transition all the way to

00:41:59.270 --> 00:42:05.359
flat back yay go ahead and reach the

00:42:05.359 --> 00:42:07.040
arms up and overhead full body stretch

00:42:07.040 --> 00:42:09.349
then take a couple breaths as you bend

00:42:09.349 --> 00:42:11.299
the elbows and hug the knees up towards

00:42:11.299 --> 00:42:15.069
the chest and rock a little side to side

00:42:15.069 --> 00:42:17.210
bringing the fingertips left to right

00:42:17.210 --> 00:42:21.200
Texas tea twist it out massage the lower

00:42:21.200 --> 00:42:24.079
back and then we'll wrap the arms around

00:42:24.079 --> 00:42:26.869
the shins Hedgehog peel the nose up

00:42:26.869 --> 00:42:30.530
towards the knee hold onto your right

00:42:30.530 --> 00:42:33.859
knee extend the left leg out long press

00:42:33.859 --> 00:42:37.819
into your left heel and switch back and

00:42:37.819 --> 00:42:42.230
forth pressing into the heel of the

00:42:42.230 --> 00:42:44.780
extended leg

00:42:44.780 --> 00:42:47.430
then reach it forward straight legs

00:42:47.430 --> 00:42:51.710
inhale in and exhale release everything

00:42:51.710 --> 00:42:54.980
corpse pose

00:42:54.980 --> 00:43:00.050
Rock the head a little side to side it's

00:43:00.050 --> 00:43:02.980
situated here

00:43:03.869 --> 00:43:05.930
you

00:43:06.560 --> 00:43:08.360
tuck your chin into your chest to

00:43:08.360 --> 00:43:11.620
lengthen through the back of the neck

00:43:13.000 --> 00:43:16.340
inhale in deeply and exhale release the

00:43:16.340 --> 00:43:18.140
weight of your body completely and fully

00:43:18.140 --> 00:43:21.470
into the mat soften through your

00:43:21.470 --> 00:43:24.830
fingertips relax through the ankles and

00:43:24.830 --> 00:43:33.100
the soles of your feet rest

00:43:33.510 --> 00:43:36.140
beautiful practice today my friends

00:43:36.140 --> 00:43:38.280
thank you for sharing your time with me

00:43:38.280 --> 00:43:42.440
your breath with me and your friendship

00:43:42.440 --> 00:43:45.440
namaste

00:43:49.640 --> 00:43:51.170
all right my friend so hopefully you

00:43:51.170 --> 00:43:52.759
enjoyed that sweaty practice I hope

00:43:52.759 --> 00:43:54.079
you're feeling good drink lots of water

00:43:54.079 --> 00:43:56.089
okay make sure you drink lots of water

00:43:56.089 --> 00:43:59.359
rinse your face and if you're interested

00:43:59.359 --> 00:44:01.579
in the entire package and power again

00:44:01.579 --> 00:44:03.619
it's my version of power yoga I think

00:44:03.619 --> 00:44:04.999
it's really sweet I think it's the real

00:44:04.999 --> 00:44:06.710
deal if you ask me it's a great workout

00:44:06.710 --> 00:44:09.829
cardio strengthening toning really great

00:44:09.829 --> 00:44:12.200
for you know the physical body but

00:44:12.200 --> 00:44:14.509
really also we touch on kind of the

00:44:14.509 --> 00:44:15.799
bigger picture

00:44:15.799 --> 00:44:18.789
transformation through emotional

00:44:18.789 --> 00:44:21.499
exploration I think that one of the

00:44:21.499 --> 00:44:23.059
biggest selling points of empower is

00:44:23.059 --> 00:44:25.670
that it comes with the cool access to

00:44:25.670 --> 00:44:29.660
this awesome online community that's so

00:44:29.660 --> 00:44:31.099
inspiring really helps people get on the

00:44:31.099 --> 00:44:33.890
mat we've had lots of success stories

00:44:33.890 --> 00:44:35.630
with out but really truly met so many

00:44:35.630 --> 00:44:37.910
great friends who inspire me to get on

00:44:37.910 --> 00:44:40.039
my mat and keep making these videos so

00:44:40.039 --> 00:44:42.079
you get that you also get a daily email

00:44:42.079 --> 00:44:45.049
you also get a downloadable PDF which

00:44:45.049 --> 00:44:46.460
helps guide you we have supplemental

00:44:46.460 --> 00:44:48.650
videos that focus on the booty and your

00:44:48.650 --> 00:44:50.900
core your abdominals it's really awesome

00:44:50.900 --> 00:44:52.489
and we shot it here in Texas in the

00:44:52.489 --> 00:44:54.559
summer so it's it's it's got a lot of

00:44:54.559 --> 00:44:57.680
heat and let it live I'm really proud of

00:44:57.680 --> 00:44:59.660
it so if you're interested in that head

00:44:59.660 --> 00:45:01.069
on over to find what feels good calm

00:45:01.069 --> 00:45:02.660
we'll make sure the link is below for

00:45:02.660 --> 00:45:04.579
you so you can join the empower

00:45:04.579 --> 00:45:07.460
community get in shape find what feels

00:45:07.460 --> 00:45:09.890
good I'll see you next week thank you so

00:45:09.890 --> 00:45:11.960
much free videos every Wednesday love

00:45:11.960 --> 00:45:13.279
you guys take good care

00:45:13.279 --> 00:45:15.940
namaste