WEBVTT

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what's up everyone welcome to yoga with

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adrian i'm adrienne and today on the

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channel we have a very special special

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practice

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i'm super excited to share this with you

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because it's for a great cause

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and i mean it from the bottom of my

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heart i'm so honored to be a part of

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this campaign with saint jude children's

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research hospital

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to raise awareness for childhood cancer

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awareness month

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so in our yoga practice it's all about

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raising awareness raising awareness

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and tending to the self so that we can

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tend to others so i thought

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in an effort to be a part of the show

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your gold campaign

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and include you in on this campaign and

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hopefully spread the word about

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childhood cancer awareness month we

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would all get on the mat and work on

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this area

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of the body the third chakra that's

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associated with the color yellow

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or gold as i'm calling it and i've put

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on a couple of gold pieces today

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real gold this is all real gold

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gold tooth so that's why we're getting

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on the mat today for a little show your

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gold yoga

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so hop on the mat for a good cause open

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your mind open your heart

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and let's get started

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all right so we're going to begin on our

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backs today

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take a second to stretch out

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and just get settled in so any movement

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you want to make here

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maybe reaching the arms up and overhead

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maybe pointing and flexing the feet

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rotating the wrist anything that feels

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good

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just kind of settling into the moment

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here

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dropping into the moment so that you can

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enjoy your practice

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maybe inhale and then exhale

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let go of the day thus far

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and inhale and exhale let go

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of what's to come your to-do list and

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just kind of settle into this moment

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here and when you're ready

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we're going to bring the hands to the

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area that we're going to be focusing on

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today so one hand is going to come just

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below

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the belly button or the navel and then

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the other hand will come just above

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so essentially we have one hand on the

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lower belly

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and one hand just above right below the

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rib cage here

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in the solar plexus spread your palms

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wide

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and then take a deep breath in

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and exhale relax your legs your ankles

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your shoulders your elbows down so if

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you're caught here go ahead and relax

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everything down

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then on your next breath in see if you

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can breathe into your hands

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whatever that means to you so i'm

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because we're working with the

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chakra today and kind of stimulating the

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energetic body there might be some

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things that i say that

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may confuse you or throw you off

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especially if you're new to the practice

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i encourage you to not get too caught up

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in your mind and just

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see um what you can do with my prompts

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so the first

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one that we'll play with is breathing

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into your hands or sending breath to

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your belly

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so again you might think well what does

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it mean to send breath to my belly and

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so just explore that

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whatever it means to you if you're

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familiar with belly breathing or

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diaphragmatic breathing then you might

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begin that now and we're just going to

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begin to send some breath to this area

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of the body

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where the third chakra points lie

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so perhaps as you inhale you feel the

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lungs

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the abdominal wall kind of expands here

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and perhaps you hold at the top

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so as you can see really stretching that

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area of the body

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maybe pausing at the top and then using

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the exhale

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to release with control

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so when you feel like you understand um

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what we're doing here go ahead and turn

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your gaze

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up towards the ceiling or the sky and

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maybe even close your eyes we're just

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going to play a little bit

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with some belly breathing here again

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breathing into this area of the body

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that we're going to stretch and

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stimulate and strengthen

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and balance today

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at the very least you get a few nice

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long smooth deep breaths

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to calm your nerves to relax

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into the moment and to help you

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choose

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to enjoy your time with yourself

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to make the most of your time on the mat

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and to work in an empowering way this is

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the perfect

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practice of the perfect this will be the

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perfect sequence of poses to really gift

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yourself with this sense of

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connect to your inner power and

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that unique divine power that's unique

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to you

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that is what this chakra is all about

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balancing your personal power

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so that you can be confident

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and so that you can

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be in a place where you can help others

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and encourage

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that in the world

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so just take a couple more full belly

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breaths just playing and experimenting

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here even if you only get one good one

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and then we'll gently release one hand

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down

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follow the by the other

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and then we'll slide one leg up

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followed by the other and we'll take us

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a second here to just wrap the arms

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around the shin so you know what to do

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here

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and rock a little side to side um

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little lower back a body of love here as

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you maybe draw circles with the knees or

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again

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just rock a little side to side

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find what feels good here and then when

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you're satisfied

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slide the hands to the backs of the legs

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and we're going to begin to

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rock and roll front to back so even here

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we're going to begin to activate a

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little awareness which will then turn

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into a lot of awareness

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in this area of the third chakra okay so

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from the solar plexus down below the

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navel there's a big there's a big

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conversation about where specifically

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that is

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i'll talk more about that on the blog

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but we're going to just work with this

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area here so even from this place you

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can draw the navel to the spine kind of

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activate

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this area of the body and then begin

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your rock and roll

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connect to a little playful energy here

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if you can try not to take it too

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seriously as we rock front

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and back and then just notice if you've

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grown soft in this area see if you can

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kind of activate it by hugging muscle to

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bone

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and then of course finding your breath

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and then do one more

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and then when you rise up lift up

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through your heart bring the soles of

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the feet together

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and the knees wide and we're going to

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come to a cobbler's pose

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and this is a little reflexology moment

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this is awesome so a little bonus to

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your yoga practice here where we're

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going to take the thumbs

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right to the arches of the feet and this

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is the pressure point that's associated

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with this third chakra that we're

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playing with today so

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we massage this area of the foot

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and we stimulate the third

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chakra energy and its principles

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and at the very least just get a nice

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little stimulation in the feet

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a little foot massage

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and then when you feel satisfied bring

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the hands to the ankles

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and sit up nice and tall here draw the

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shoulders away from the ears

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as you lift your heart take a deep

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breath in

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and a long breath out

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awesome we're going to take the ankles

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now and cross them

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nice cross-legged position here we call

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this sukhasana

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as we sit up nice and tall palms on the

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tops of the knees

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breathe in and breathe out

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great see if you can stack your head

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over your heart and your heart over your

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pelvis here

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lengthen through the crown of the head

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and lift up through the center channel

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so there's this energetic lift it's it's

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more than just sit up tall

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it's this kind of filling the body with

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awareness and energy

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this upward movement or just kind of

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intention

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and then find places where you can also

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ground an anchor maybe in the elbows

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the shoulder blades the tops of the

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thighs

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and then we're going to move and groove

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with a little spinal flex here but also

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stimulate this third chakra so what

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we're going to do is move in a circle

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inhaling as you smear the heart forward

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and then we'll draw the chin to the

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chest as you move around and back

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draw the navel to the spine and exhale

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as you come through

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center again

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inhale coming forward and exhale chin to

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chest as you come around

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and back

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now to really make the most of this

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you're gonna again anchor some awareness

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in the space between kind of the navel

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and the spine and then the surrounding

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areas there so you might even

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try to move from that place in your body

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there's this image of the old-fashioned

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coffee grinder moving around and around

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if you

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know what an old-fashioned coffee

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grinder looks like that might help you

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as you really kind of move from that

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place

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also super awesome for the digestive

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organs here

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move with your breath

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when you feel like you've had enough

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reverse your circle and begin to maybe

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stretch through the elbows and the

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shoulders and the neck

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so the beautiful thing about a home

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practice too is you can kind of

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own it a little more maybe than you

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would in public so

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find what feels good here get a little

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freaky

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and then we'll come back to center once

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again returning to

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head over heart heart over pelvis

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alignment

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then draw your palms together and sit up

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nice and tall

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if you'd like to just set a quick

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intention for the rest of your practice

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maybe connecting to

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the deeper meaning here maybe why you

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rolled out your mat today

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i'm going to take a deep breath in use

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your exhale to bow

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your head to your heart that mind

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intelligence

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to the body intelligence or the heart

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and then we'll slowly come on to all

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fours

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so take your time getting there when you

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do spread your hands wide like starfish

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wrists underneath the shoulders knees

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directly underneath the hip points

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then inhale in as you exhale press away

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from your yoga mat

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hollow through the upper back body and

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lift your knees let them hover

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now we're engaging the abdominal wall

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here strong you might feel a little heat

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you might begin to shake

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just a couple seconds more use your

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breath find that fire in your belly my

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friends

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and then gently release the knees to the

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ground curl the toes under

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and send it up to downward facing dog

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when you arrive paddle the feet find

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what feels good here as you bend the

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knees

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one and then the other

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then we'll go for a nice slow walk up

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towards the middle of your mat

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and then take a forward fold feet hip

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width apart grab the elbows rock a

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little side to side you know what to do

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here

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oh i can see through my gold here

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it's fun bend the knees as generously as

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you need to here

00:13:03.200 --> 00:13:07.839
keep breathing deep

00:13:08.160 --> 00:13:11.760
then we're going to slowly roll it up

00:13:14.880 --> 00:13:18.000
pressing into the feet drawing energy

00:13:18.000 --> 00:13:21.519
up through the legs stacking the spine

00:13:21.519 --> 00:13:22.560
and then eventually

00:13:22.560 --> 00:13:25.839
lifting up through the sternum

00:13:25.839 --> 00:13:27.680
take a second to just get settled in so

00:13:27.680 --> 00:13:29.360
you might draw circles with the nose if

00:13:29.360 --> 00:13:30.560
you have a crick in your neck

00:13:30.560 --> 00:13:32.880
you might loop the shoulders one way and

00:13:32.880 --> 00:13:35.839
then the other

00:13:40.240 --> 00:13:42.480
and then when you feel satisfied send

00:13:42.480 --> 00:13:43.839
the fingertips behind

00:13:43.839 --> 00:13:46.480
interlace draw the knuckles down and

00:13:46.480 --> 00:13:48.480
away with soft knees and begin to open

00:13:48.480 --> 00:13:50.639
up through the chest

00:13:50.639 --> 00:13:52.160
kind of butterflying open through the

00:13:52.160 --> 00:13:54.320
front body but keeping the tailbone nice

00:13:54.320 --> 00:13:55.920
and heavy here so we're not here

00:13:55.920 --> 00:13:58.399
but here tucked head over heart heart

00:13:58.399 --> 00:13:59.839
over pelvis

00:13:59.839 --> 00:14:01.920
then find your breath begin to cultivate

00:14:01.920 --> 00:14:03.680
a deeper breath here you got it maybe

00:14:03.680 --> 00:14:05.440
it's ujjayi breath maybe it's just some

00:14:05.440 --> 00:14:06.639
audible breath

00:14:06.639 --> 00:14:11.360
to anchor your focus in

00:14:14.480 --> 00:14:17.279
then slowly carve a line with your nose

00:14:17.279 --> 00:14:17.600
look

00:14:17.600 --> 00:14:20.639
up and then exhale break free of

00:14:20.639 --> 00:14:21.680
everything and take it

00:14:21.680 --> 00:14:25.760
all the way down to your forward fold

00:14:26.480 --> 00:14:29.199
great inhale halfway lift nice flat back

00:14:29.199 --> 00:14:30.800
position here

00:14:30.800 --> 00:14:32.399
and then exhale bow a little sun

00:14:32.399 --> 00:14:34.720
salutation so we're going to step or hop

00:14:34.720 --> 00:14:36.880
the feet back to plank you got it

00:14:36.880 --> 00:14:38.880
nice and strong and then lower all the

00:14:38.880 --> 00:14:40.240
way to the belly

00:14:40.240 --> 00:14:42.800
you got it

00:14:43.680 --> 00:14:46.000
inhale press into your foundation as you

00:14:46.000 --> 00:14:46.800
lift up and

00:14:46.800 --> 00:14:49.920
open your heart and then exhale

00:14:49.920 --> 00:14:52.639
float it down curl the toes under press

00:14:52.639 --> 00:14:54.320
back up to that push-up

00:14:54.320 --> 00:14:57.760
strong as you hug the lower ribs in

00:14:57.760 --> 00:15:01.360
and send it to downward facing dog

00:15:02.560 --> 00:15:05.360
awesome now anchor through the left heel

00:15:05.360 --> 00:15:07.839
inhale slide the right leg up high

00:15:07.839 --> 00:15:10.560
and exhale squeeze the right knee in

00:15:10.560 --> 00:15:13.839
towards your heart

00:15:13.839 --> 00:15:15.839
awesome a little fire in the belly there

00:15:15.839 --> 00:15:17.839
so you step your right foot up

00:15:17.839 --> 00:15:19.440
and we'll come into a nice low lunge so

00:15:19.440 --> 00:15:21.120
feel free to lower that back knee

00:15:21.120 --> 00:15:23.920
stretch it out

00:15:24.399 --> 00:15:26.720
and then moving to our first warrior

00:15:26.720 --> 00:15:27.600
pose

00:15:27.600 --> 00:15:29.600
we're going to slowly lift the back knee

00:15:29.600 --> 00:15:32.800
up and spiral on that back foot

00:15:32.800 --> 00:15:34.399
so as you pivot on the back foot really

00:15:34.399 --> 00:15:36.079
pay attention to pressing into that

00:15:36.079 --> 00:15:36.880
outer edge

00:15:36.880 --> 00:15:39.279
nice and strong then charge your left

00:15:39.279 --> 00:15:40.000
inner thigh

00:15:40.000 --> 00:15:41.680
and keep the front knee bent as you

00:15:41.680 --> 00:15:43.120
slowly rise up

00:15:43.120 --> 00:15:45.680
strong like a warrior so i want to keep

00:15:45.680 --> 00:15:47.440
the front body lifted here

00:15:47.440 --> 00:15:49.199
i want to engage this area of the body

00:15:49.199 --> 00:15:51.120
by dropping the tail down

00:15:51.120 --> 00:15:53.040
and for me it helps to widen the stance

00:15:53.040 --> 00:15:55.120
a little bit here so i can find that

00:15:55.120 --> 00:15:58.320
power that lift here that feels

00:15:58.320 --> 00:16:02.639
um not forced but strong and lifted so

00:16:02.639 --> 00:16:03.519
if you're

00:16:03.519 --> 00:16:05.519
kind of forcing yourself forward then

00:16:05.519 --> 00:16:06.880
you might look at your foundation and

00:16:06.880 --> 00:16:08.160
see what you can do

00:16:08.160 --> 00:16:10.240
to find this yummy lifted feeling up

00:16:10.240 --> 00:16:11.600
through the torso

00:16:11.600 --> 00:16:12.639
and maybe the hands stay on the

00:16:12.639 --> 00:16:14.639
waistline here or maybe we reach them

00:16:14.639 --> 00:16:16.639
all the way up warrior one

00:16:16.639 --> 00:16:18.480
bend deeply in that front knee and maybe

00:16:18.480 --> 00:16:20.399
give yourself a nice wide stance here as

00:16:20.399 --> 00:16:22.480
you inhale in

00:16:22.480 --> 00:16:25.680
and exhale relax the shoulders down one

00:16:25.680 --> 00:16:27.040
more breath here you got it

00:16:27.040 --> 00:16:31.759
inhale in and exhale

00:16:31.759 --> 00:16:34.240
awesome pivot on the back foot come to a

00:16:34.240 --> 00:16:36.320
nice high lunge just one breath here you

00:16:36.320 --> 00:16:37.040
got it

00:16:37.040 --> 00:16:40.720
so the back heel is lifted now inhale in

00:16:40.720 --> 00:16:44.399
exhale rain it down

00:16:44.399 --> 00:16:46.720
so awesome everyone plant the palms

00:16:46.720 --> 00:16:48.959
slide the right toes back

00:16:48.959 --> 00:16:51.279
back to that strong plank where we

00:16:51.279 --> 00:16:53.040
engage the abdominal wall

00:16:53.040 --> 00:16:55.519
you might rock front you might rock back

00:16:55.519 --> 00:16:56.800
then you can lower all the way to the

00:16:56.800 --> 00:16:59.199
belly and lift up cobra or chaturanga to

00:16:59.199 --> 00:17:00.560
upward facing dog

00:17:00.560 --> 00:17:04.079
move with your breath and then exhale to

00:17:04.079 --> 00:17:07.280
downward facing dog

00:17:08.720 --> 00:17:11.600
big breath in

00:17:12.720 --> 00:17:16.160
big breath out this time drop the right

00:17:16.160 --> 00:17:18.400
heel and lift the left leg up high

00:17:18.400 --> 00:17:21.760
inhale in and then exhale squeeze the

00:17:21.760 --> 00:17:24.480
left knee up and in towards the heart

00:17:24.480 --> 00:17:26.720
step your left foot up into your lunge

00:17:26.720 --> 00:17:28.240
and then just take a couple seconds here

00:17:28.240 --> 00:17:30.240
to lower that back knee and stretch it

00:17:30.240 --> 00:17:30.640
out

00:17:30.640 --> 00:17:33.039
so you might rock a little front rock a

00:17:33.039 --> 00:17:33.760
little

00:17:33.760 --> 00:17:37.520
back just notice what's going on in the

00:17:37.520 --> 00:17:39.039
lower body and then when you feel

00:17:39.039 --> 00:17:40.240
satisfied

00:17:40.240 --> 00:17:42.240
lift that back knee pivot on the back

00:17:42.240 --> 00:17:44.559
foot find your warrior one on the other

00:17:44.559 --> 00:17:45.600
side again

00:17:45.600 --> 00:17:48.559
stay connected grounded to the earth

00:17:48.559 --> 00:17:49.600
charge through

00:17:49.600 --> 00:17:52.880
the outer edge of that back foot engage

00:17:52.880 --> 00:17:54.160
your right inner thigh

00:17:54.160 --> 00:17:55.840
and then we can bring the hands to the

00:17:55.840 --> 00:17:58.840
waist here opening up through the front

00:17:58.840 --> 00:18:00.720
body

00:18:00.720 --> 00:18:04.000
sinking into that front knee

00:18:04.000 --> 00:18:05.919
or we can reach the arms up full warrior

00:18:05.919 --> 00:18:08.160
one

00:18:09.360 --> 00:18:12.840
coming into your power here breathe

00:18:12.840 --> 00:18:14.559
deeply

00:18:14.559 --> 00:18:17.280
one more breath

00:18:17.679 --> 00:18:21.200
awesome then lift your heart so that you

00:18:21.200 --> 00:18:23.120
can pivot on your back foot

00:18:23.120 --> 00:18:24.720
right heels now lifted as you come to

00:18:24.720 --> 00:18:26.840
warrior excuse me high lunge for one

00:18:26.840 --> 00:18:28.240
breath

00:18:28.240 --> 00:18:30.080
strong pose here squeeze the inner

00:18:30.080 --> 00:18:31.679
thighs into the midline

00:18:31.679 --> 00:18:34.320
and then exhale release awesome work

00:18:34.320 --> 00:18:35.200
everyone

00:18:35.200 --> 00:18:36.640
so we're going to rock the back foot up

00:18:36.640 --> 00:18:38.799
to meet the front from here

00:18:38.799 --> 00:18:40.160
if you want to add a little vinyasa in

00:18:40.160 --> 00:18:42.080
there you can

00:18:42.080 --> 00:18:45.760
we'll meet and forward fold

00:18:48.080 --> 00:18:51.120
take deep breaths

00:18:55.360 --> 00:18:58.720
then on your next inhale halfway lift

00:18:58.720 --> 00:19:02.960
and exhale bow inhale sweep the arms all

00:19:02.960 --> 00:19:05.440
the way up and overhead

00:19:05.440 --> 00:19:11.360
and exhale hands to heart

00:19:11.360 --> 00:19:12.960
awesome so we're going to come to a nice

00:19:12.960 --> 00:19:16.000
wide stance here

00:19:16.240 --> 00:19:21.919
little standing wide legged forward fold

00:19:22.080 --> 00:19:25.840
so two big toes turn in let me stand up

00:19:25.840 --> 00:19:26.960
nice and tall

00:19:26.960 --> 00:19:28.960
engage the legs so draw energy up

00:19:28.960 --> 00:19:30.240
through the kneecaps here so you can

00:19:30.240 --> 00:19:30.960
kind of

00:19:30.960 --> 00:19:34.000
engage your quads

00:19:34.080 --> 00:19:37.679
sounds so fancy engage quads

00:19:37.679 --> 00:19:40.160
then fix your gold i'm just kidding then

00:19:40.160 --> 00:19:41.679
we'll inhale send the fingertips out

00:19:41.679 --> 00:19:43.039
left to right

00:19:43.039 --> 00:19:44.320
another option would be to keep the

00:19:44.320 --> 00:19:45.600
hands on the waistline so that's always

00:19:45.600 --> 00:19:46.960
a nice grounding

00:19:46.960 --> 00:19:49.440
place where we can open up through this

00:19:49.440 --> 00:19:51.360
area of the body

00:19:51.360 --> 00:19:54.799
i'm breathing and then slowly we'll

00:19:54.799 --> 00:19:56.320
begin to tilt

00:19:56.320 --> 00:19:59.120
keeping the heart open here that stretch

00:19:59.120 --> 00:20:00.720
through the front body

00:20:00.720 --> 00:20:02.480
just come halfway see if you can create

00:20:02.480 --> 00:20:04.240
a flat back position here

00:20:04.240 --> 00:20:07.200
this is tough breathe deeply welcome

00:20:07.200 --> 00:20:09.200
that heat that tapas and then exhale

00:20:09.200 --> 00:20:11.520
with control my friends slowly release

00:20:11.520 --> 00:20:13.840
down

00:20:14.159 --> 00:20:15.840
great we're going to bring the left palm

00:20:15.840 --> 00:20:17.440
to the center line here press

00:20:17.440 --> 00:20:19.360
away from the yoga mat as you inhale

00:20:19.360 --> 00:20:22.799
send the right fingertips up

00:20:22.960 --> 00:20:26.320
big breath in and then exhale

00:20:26.320 --> 00:20:28.640
back to center right hand replaces the

00:20:28.640 --> 00:20:29.520
left

00:20:29.520 --> 00:20:32.960
and same thing on the other side

00:20:33.440 --> 00:20:35.200
left fingertips reach towards the sky

00:20:35.200 --> 00:20:37.120
shoulders draw away from the ears take a

00:20:37.120 --> 00:20:37.679
deep breath

00:20:37.679 --> 00:20:41.360
in and then exhale back to center

00:20:41.360 --> 00:20:43.280
awesome hands come left to right once

00:20:43.280 --> 00:20:44.799
again or to the waistline

00:20:44.799 --> 00:20:46.840
and we use the power of the legs to

00:20:46.840 --> 00:20:48.720
slowly come back up

00:20:48.720 --> 00:20:51.679
leading with the heart

00:20:51.840 --> 00:20:54.960
awesome more warriors here we go

00:20:54.960 --> 00:20:58.000
right toes turn out left toes turn in

00:20:58.000 --> 00:21:00.960
just to hair about 45 degrees we're

00:21:00.960 --> 00:21:02.799
going for this 90 degree bend in the

00:21:02.799 --> 00:21:04.320
front leg but eventually it may not

00:21:04.320 --> 00:21:05.840
happen today right so being in the

00:21:05.840 --> 00:21:06.480
moment

00:21:06.480 --> 00:21:08.640
staying present and listening to your

00:21:08.640 --> 00:21:10.320
body and where it's at today

00:21:10.320 --> 00:21:12.640
so come to a nice strong foundation for

00:21:12.640 --> 00:21:15.120
warrior two

00:21:15.120 --> 00:21:16.559
and then bring one hand to your lower

00:21:16.559 --> 00:21:18.960
belly and one hand to your lower back

00:21:18.960 --> 00:21:20.799
ground through the back body as you lift

00:21:20.799 --> 00:21:22.720
through the front body breathe deeply

00:21:22.720 --> 00:21:23.200
and then

00:21:23.200 --> 00:21:25.600
send the fingertips out left to right

00:21:25.600 --> 00:21:27.280
strong focus here

00:21:27.280 --> 00:21:29.760
connecting to that inner power that

00:21:29.760 --> 00:21:32.240
unique energy that's just totally yours

00:21:32.240 --> 00:21:34.400
that some people call it attitude that

00:21:34.400 --> 00:21:37.280
you bring to the mat

00:21:40.720 --> 00:21:42.240
and we'll find a different flavor a

00:21:42.240 --> 00:21:44.000
different rasa if you will as we reach

00:21:44.000 --> 00:21:46.240
the right fingertips forward flip the

00:21:46.240 --> 00:21:48.000
palm and then send it all the way up and

00:21:48.000 --> 00:21:48.640
back

00:21:48.640 --> 00:21:50.240
left fingertips going to travel to the

00:21:50.240 --> 00:21:51.840
front of the right hip crease and we

00:21:51.840 --> 00:21:55.678
come into a little peaceful warrior here

00:21:56.000 --> 00:21:59.520
big breath in back to warrior two

00:21:59.520 --> 00:22:02.480
on an exhale

00:22:02.640 --> 00:22:04.799
awesome straighten through that front

00:22:04.799 --> 00:22:06.400
leg we're going to turn the right toes

00:22:06.400 --> 00:22:06.960
in

00:22:06.960 --> 00:22:08.720
and take it to the other side left toes

00:22:08.720 --> 00:22:11.039
out

00:22:11.679 --> 00:22:15.039
then find strong footing here one hand

00:22:15.039 --> 00:22:16.640
to belly one hand to back

00:22:16.640 --> 00:22:18.480
think upward current through the front

00:22:18.480 --> 00:22:22.720
body and grounding through the back body

00:22:23.679 --> 00:22:26.400
stay curious in the legs so if you're an

00:22:26.400 --> 00:22:28.240
experienced yogi you might enjoy slowing

00:22:28.240 --> 00:22:29.840
things down here just kind of

00:22:29.840 --> 00:22:33.200
carving through and looking at the poses

00:22:33.200 --> 00:22:34.240
in a new light

00:22:34.240 --> 00:22:37.039
finding strength inviting all those

00:22:37.039 --> 00:22:39.520
intrinsic muscles along for the ride

00:22:39.520 --> 00:22:41.840
get the picture when you're ready send

00:22:41.840 --> 00:22:43.440
the fingertips out left to right find

00:22:43.440 --> 00:22:44.559
your focus

00:22:44.559 --> 00:22:46.320
remember your intention as you draw your

00:22:46.320 --> 00:22:48.159
shoulders away and lift your heart

00:22:48.159 --> 00:22:54.159
up big breath in big breath out

00:22:54.159 --> 00:22:56.480
breath in reach the left fingertips

00:22:56.480 --> 00:22:57.919
forward as you flip the palm

00:22:57.919 --> 00:22:59.679
then draw a big rainbow as you sink into

00:22:59.679 --> 00:23:01.120
your front knee and send it back

00:23:01.120 --> 00:23:03.520
peaceful warrior maybe the right hand

00:23:03.520 --> 00:23:05.200
comes to the top of the left hip crease

00:23:05.200 --> 00:23:06.240
here

00:23:06.240 --> 00:23:09.360
just having a little fun inhaling

00:23:09.360 --> 00:23:11.760
and then exhale back to viervadrasana

00:23:11.760 --> 00:23:12.640
two

00:23:12.640 --> 00:23:15.840
warrior two strong here don't give up

00:23:15.840 --> 00:23:18.559
stick with it

00:23:20.000 --> 00:23:21.120
and then we'll straighten through the

00:23:21.120 --> 00:23:25.200
left leg turn both toes in once again

00:23:25.200 --> 00:23:28.480
and hands come to rest on the waistline

00:23:28.480 --> 00:23:31.360
catch your breath observe your breath

00:23:31.360 --> 00:23:37.120
notice how you feel

00:23:37.120 --> 00:23:40.320
so one final challenging warrior i

00:23:40.320 --> 00:23:41.840
encourage you to go at it with just kind

00:23:41.840 --> 00:23:43.679
of a sense of humor

00:23:43.679 --> 00:23:45.760
and an openness we're going into warrior

00:23:45.760 --> 00:23:47.200
three

00:23:47.200 --> 00:23:48.640
so i'm going to come into warrior one

00:23:48.640 --> 00:23:51.360
here right toes point forward

00:23:51.360 --> 00:23:53.440
i'm gonna swivel the left foot around

00:23:53.440 --> 00:23:55.760
and back

00:23:55.840 --> 00:23:59.200
so find your footing find your

00:23:59.200 --> 00:24:00.799
foundation

00:24:00.799 --> 00:24:02.400
and we'll come to warrior one once again

00:24:02.400 --> 00:24:05.840
nice and strong

00:24:06.640 --> 00:24:08.480
strong in the lower body upper body nice

00:24:08.480 --> 00:24:10.480
and open lifted through the front body

00:24:10.480 --> 00:24:12.640
grounding through the back body you got

00:24:12.640 --> 00:24:14.480
it here we go spread the fingertips this

00:24:14.480 --> 00:24:15.760
time

00:24:15.760 --> 00:24:17.760
and then exhale rein the fingertips down

00:24:17.760 --> 00:24:20.240
coming into a little variation here

00:24:20.240 --> 00:24:21.840
to open up through the solar plexus we

00:24:21.840 --> 00:24:23.440
draw the knuckles down and away as we

00:24:23.440 --> 00:24:24.960
interlace

00:24:24.960 --> 00:24:26.159
and i'm going to soften through that

00:24:26.159 --> 00:24:29.440
back leg and just bring it halfway in

00:24:29.440 --> 00:24:31.120
not locked in the standing leg at all

00:24:31.120 --> 00:24:32.559
nice and soft here

00:24:32.559 --> 00:24:34.080
in fact i might even find a little

00:24:34.080 --> 00:24:36.159
bounce a little buoyancy

00:24:36.159 --> 00:24:38.320
inhale in as you take your gaze forward

00:24:38.320 --> 00:24:39.279
just to start

00:24:39.279 --> 00:24:41.600
and then exhale charge through that left

00:24:41.600 --> 00:24:43.039
inner thigh as you lift it up

00:24:43.039 --> 00:24:45.360
send it towards the back end of your mat

00:24:45.360 --> 00:24:47.520
try to level the hips here

00:24:47.520 --> 00:24:49.760
draw the knuckles away from the crown

00:24:49.760 --> 00:24:51.760
eventually we draw the gaze

00:24:51.760 --> 00:24:54.640
slightly down

00:24:54.799 --> 00:24:56.799
and eventually maybe tucking the chin to

00:24:56.799 --> 00:24:59.039
the chest

00:24:59.039 --> 00:25:00.640
active through the left foot here you

00:25:00.640 --> 00:25:02.159
can point it you can go

00:25:02.159 --> 00:25:05.279
flexed or yogi toes

00:25:05.279 --> 00:25:06.880
and then if you're feeling adventurous

00:25:06.880 --> 00:25:08.720
break free and send the fingertips

00:25:08.720 --> 00:25:11.919
forward up

00:25:11.919 --> 00:25:15.840
lift your heart breathe breathe breathe

00:25:15.840 --> 00:25:18.240
and then be brave trust step back

00:25:18.240 --> 00:25:19.600
warrior one

00:25:19.600 --> 00:25:22.720
whoa inhale lift your heart

00:25:22.720 --> 00:25:26.320
exhale release awesome guys we're gonna

00:25:26.320 --> 00:25:28.000
do the same thing on the other side

00:25:28.000 --> 00:25:29.600
hands come to the waistline this kind of

00:25:29.600 --> 00:25:31.200
superhero pose here

00:25:31.200 --> 00:25:35.840
open turn the right toes in

00:25:35.840 --> 00:25:38.480
left toes out come to your warrior one

00:25:38.480 --> 00:25:40.240
on the other side

00:25:40.240 --> 00:25:42.320
so workshop it a little bit here don't

00:25:42.320 --> 00:25:43.919
rush into the pose or kind of the shape

00:25:43.919 --> 00:25:45.200
of the pose really

00:25:45.200 --> 00:25:47.679
see what's going on in the lower body

00:25:47.679 --> 00:25:50.080
today

00:25:51.200 --> 00:25:52.960
now let's have some fun what do you say

00:25:52.960 --> 00:25:54.880
we come to our warrior one

00:25:54.880 --> 00:25:57.840
we find our breath again

00:25:59.520 --> 00:26:01.760
then we'll reign the fingertips down

00:26:01.760 --> 00:26:03.600
interlace opposite thumb on top this

00:26:03.600 --> 00:26:04.400
time

00:26:04.400 --> 00:26:06.799
and we draw the knuckles down and away

00:26:06.799 --> 00:26:09.200
opening up through the chest

00:26:09.200 --> 00:26:10.799
soften through that back knees you step

00:26:10.799 --> 00:26:12.240
up halfway

00:26:12.240 --> 00:26:13.760
soften through the standing leg find a

00:26:13.760 --> 00:26:15.440
little bounce a little buoyancy

00:26:15.440 --> 00:26:17.039
send your gaze a little bit forward then

00:26:17.039 --> 00:26:18.960
inhale in and on an exhale we lift the

00:26:18.960 --> 00:26:21.600
back leg up

00:26:22.240 --> 00:26:23.760
so maybe we're here with the big toe on

00:26:23.760 --> 00:26:26.799
the ground we lift

00:26:27.360 --> 00:26:32.480
so we can also use the wall here to play

00:26:32.480 --> 00:26:39.840
so just a little time to play

00:26:40.240 --> 00:26:42.960
and if you're feeling adventurous you

00:26:42.960 --> 00:26:45.840
might break free with the fingertips

00:26:45.840 --> 00:26:50.320
and send the fingertips forward up and

00:26:50.840 --> 00:26:52.720
away

00:26:52.720 --> 00:26:55.520
find your breath

00:26:57.360 --> 00:26:58.960
and then back to warrior one wherever

00:26:58.960 --> 00:27:03.200
you are we'll meet in one final warrior

00:27:04.159 --> 00:27:06.400
breathe in and use an exhale to let it

00:27:06.400 --> 00:27:08.799
all go

00:27:08.799 --> 00:27:12.080
awesome come back to center and we're

00:27:12.080 --> 00:27:13.200
going to heel toe

00:27:13.200 --> 00:27:16.559
heel toe the feet back come to your

00:27:16.559 --> 00:27:20.480
mountain pose then we're going to bring

00:27:20.480 --> 00:27:22.559
the hands right

00:27:22.559 --> 00:27:25.200
to the belly just below the navel and

00:27:25.200 --> 00:27:27.120
just above

00:27:27.120 --> 00:27:29.840
big breath in

00:27:30.320 --> 00:27:35.840
big breath out

00:27:36.960 --> 00:27:38.240
i have a friend that says you gotta

00:27:38.240 --> 00:27:41.039
listen to your gut

00:27:41.039 --> 00:27:43.120
and that is kind of what balancing this

00:27:43.120 --> 00:27:46.000
chakra is all about

00:27:47.200 --> 00:27:50.320
clearing out the blockages

00:27:50.320 --> 00:27:52.159
knocking them down clearing out the

00:27:52.159 --> 00:27:54.159
cobwebs

00:27:54.159 --> 00:27:56.080
so that the energetic channels those

00:27:56.080 --> 00:27:58.000
meridians those

00:27:58.000 --> 00:28:01.679
nadis as we call them in yoga

00:28:01.679 --> 00:28:06.399
are not plugged up the system

00:28:06.399 --> 00:28:08.959
is go

00:28:09.679 --> 00:28:13.120
and the energy that's uniquely yours and

00:28:13.120 --> 00:28:13.840
true to you

00:28:13.840 --> 00:28:18.559
and serves you most can flow

00:28:24.000 --> 00:28:25.600
then drop your chin to your chest take a

00:28:25.600 --> 00:28:28.840
look down and we're gonna come to a seat

00:28:28.840 --> 00:28:31.840
yay

00:28:31.919 --> 00:28:34.480
use your fingertips to guide you and

00:28:34.480 --> 00:28:38.000
then send your legs out long

00:28:38.480 --> 00:28:40.240
if you want to take a quick forward fold

00:28:40.240 --> 00:28:41.840
here that might be nice

00:28:41.840 --> 00:28:43.279
for the back it's always nice for the

00:28:43.279 --> 00:28:46.080
lower back body

00:28:47.440 --> 00:28:49.679
and then we're going to take that left

00:28:49.679 --> 00:28:52.720
knee and hike it all the way up

00:28:52.720 --> 00:28:54.559
take the right elbow hook it into the

00:28:54.559 --> 00:28:56.000
left knee

00:28:56.000 --> 00:28:57.919
and then slowly before you even set the

00:28:57.919 --> 00:28:59.360
left fingertips back or move into a

00:28:59.360 --> 00:29:00.240
twist at all

00:29:00.240 --> 00:29:04.000
slowly lift up through the spine

00:29:04.000 --> 00:29:06.000
imagine like you're hearing good news

00:29:06.000 --> 00:29:07.840
the way you react when you hear

00:29:07.840 --> 00:29:08.559
something good

00:29:08.559 --> 00:29:13.120
or you know smell something sweet

00:29:13.120 --> 00:29:15.679
so a nice natural lift up through the

00:29:15.679 --> 00:29:17.360
spine and then you can send your left

00:29:17.360 --> 00:29:18.320
fingertips back

00:29:18.320 --> 00:29:21.840
and find a twist that feels good for you

00:29:21.840 --> 00:29:23.279
hug the left knee and you might bring

00:29:23.279 --> 00:29:24.960
the outer edge of the right elbow to the

00:29:24.960 --> 00:29:26.399
outer edge of the left knee

00:29:26.399 --> 00:29:28.000
careful not to collapse into that back

00:29:28.000 --> 00:29:30.399
hand breathe deeply here my friends

00:29:30.399 --> 00:29:40.799
press into your right heel

00:29:40.799 --> 00:29:42.960
awesome then gently unravel we'll do the

00:29:42.960 --> 00:29:44.720
same thing on the other side

00:29:44.720 --> 00:29:46.799
bringing the right foot up firming down

00:29:46.799 --> 00:29:49.200
through the left thigh bone here

00:29:49.200 --> 00:29:51.200
hook left elbow to right knee and then

00:29:51.200 --> 00:29:54.000
grow nice and tall here

00:29:54.000 --> 00:29:56.640
so really do the work in the spine and

00:29:56.640 --> 00:29:58.480
then we'll send the fingertips behind

00:29:58.480 --> 00:29:59.679
but we're not putting all the weight

00:29:59.679 --> 00:30:00.480
there

00:30:00.480 --> 00:30:03.679
and we'll stretch

00:30:04.159 --> 00:30:07.279
inhale lift and lengthen

00:30:07.279 --> 00:30:11.279
exhale journey into your twist

00:30:14.720 --> 00:30:17.520
one more breath

00:30:20.480 --> 00:30:23.919
awesome then we'll slowly release

00:30:23.919 --> 00:30:27.039
cross the ankles come on forward we're

00:30:27.039 --> 00:30:29.840
to come to lie flat on the belly

00:30:29.840 --> 00:30:33.039
take your time getting there

00:30:34.080 --> 00:30:35.679
i'm going to bend the right knee reach

00:30:35.679 --> 00:30:37.200
the right fingertips around to grab the

00:30:37.200 --> 00:30:38.080
right ankle

00:30:38.080 --> 00:30:41.120
flex the foot and same thing bend the

00:30:41.120 --> 00:30:42.960
left knee reach the left fingertips

00:30:42.960 --> 00:30:45.520
around and grab the left ankle

00:30:45.520 --> 00:30:47.120
stay conscious through the neck here so

00:30:47.120 --> 00:30:49.600
no crunching but also not a dead head

00:30:49.600 --> 00:30:51.120
here right nice and

00:30:51.120 --> 00:30:55.520
aware through the neck

00:30:55.520 --> 00:30:59.200
inhale in exhale lift the soles of the

00:30:59.200 --> 00:31:00.720
feet up towards the sky

00:31:00.720 --> 00:31:03.120
open your heart then you might carve a

00:31:03.120 --> 00:31:03.840
line with your

00:31:03.840 --> 00:31:05.360
nose to look forward but again careful

00:31:05.360 --> 00:31:07.679
not to crunch the back of the neck here

00:31:07.679 --> 00:31:10.399
inhale in exhale lift the feet up

00:31:10.399 --> 00:31:13.120
towards the sky

00:31:13.600 --> 00:31:19.840
rocking horse here

00:31:20.080 --> 00:31:21.919
use your breath to literally move you

00:31:21.919 --> 00:31:24.159
here

00:31:26.320 --> 00:31:29.600
awesome take one more breath you got it

00:31:29.600 --> 00:31:31.760
and then exhale release everything

00:31:31.760 --> 00:31:34.640
awesome come back to all fours

00:31:34.640 --> 00:31:38.799
take a child's pose knees together or

00:31:38.799 --> 00:31:47.840
wide take a rest

00:31:54.960 --> 00:31:57.279
awesome gently we'll come back to all

00:31:57.279 --> 00:31:58.480
fours

00:31:58.480 --> 00:32:01.679
swing the legs to the right and then

00:32:01.679 --> 00:32:02.320
come back

00:32:02.320 --> 00:32:07.679
through to seated awesome this time

00:32:07.679 --> 00:32:09.360
we're almost done this time we're going

00:32:09.360 --> 00:32:11.760
to really activate

00:32:11.760 --> 00:32:14.720
your center your core find your core

00:32:14.720 --> 00:32:16.880
power that power from within

00:32:16.880 --> 00:32:18.720
so i feel like a lot of times we come

00:32:18.720 --> 00:32:20.799
into this pose with a sort of dread i

00:32:20.799 --> 00:32:22.640
know i did for many years and now it's

00:32:22.640 --> 00:32:24.960
so empowering to just play within it

00:32:24.960 --> 00:32:26.320
so we're gonna do it in different levels

00:32:26.320 --> 00:32:28.640
here boat pose

00:32:28.640 --> 00:32:30.320
first find that beautiful lift in the

00:32:30.320 --> 00:32:31.919
heart that you've had the whole practice

00:32:31.919 --> 00:32:34.080
loop your shoulders lengthen up through

00:32:34.080 --> 00:32:36.000
the spine

00:32:36.000 --> 00:32:37.440
go ahead and grab the backs of your

00:32:37.440 --> 00:32:40.240
hamstrings back to your thighs

00:32:40.240 --> 00:32:42.640
your hamstrings and then lift the shins

00:32:42.640 --> 00:32:44.240
parallel to the ceiling

00:32:44.240 --> 00:32:46.640
one at a time rocking back but you can

00:32:46.640 --> 00:32:48.080
go ahead and hold your grip here it's

00:32:48.080 --> 00:32:49.679
not cheating

00:32:49.679 --> 00:32:50.960
then a little bit of energy through the

00:32:50.960 --> 00:32:52.399
feet here so they're not dead right

00:32:52.399 --> 00:32:54.080
really alive creating a full body

00:32:54.080 --> 00:32:55.360
experience

00:32:55.360 --> 00:32:56.880
keep the hands where they are especially

00:32:56.880 --> 00:32:59.679
if you feel that tremble even here

00:32:59.679 --> 00:33:02.240
otherwise we might reach the fingertips

00:33:02.240 --> 00:33:04.000
forward

00:33:04.000 --> 00:33:06.720
stay here if you feel still feel like

00:33:06.720 --> 00:33:08.080
you could go step further and you want

00:33:08.080 --> 00:33:09.200
to play

00:33:09.200 --> 00:33:11.519
you'll inhale in exhale reach the

00:33:11.519 --> 00:33:12.720
fingertips up and

00:33:12.720 --> 00:33:15.919
push the heels out

00:33:17.039 --> 00:33:20.320
inhale back to center exhale press it

00:33:20.320 --> 00:33:22.480
out

00:33:23.039 --> 00:33:24.640
inhale back to center you could take the

00:33:24.640 --> 00:33:27.360
fingertips out

00:33:27.760 --> 00:33:30.720
and one more time

00:33:32.720 --> 00:33:36.000
awesome we'll meet back here

00:33:36.000 --> 00:33:38.320
rock back onto the soles of the feet and

00:33:38.320 --> 00:33:40.480
then enjoy a slow roll

00:33:40.480 --> 00:33:42.559
all the way down awesome my friends go

00:33:42.559 --> 00:33:46.080
ahead and center yourself on the mat

00:33:46.080 --> 00:33:47.840
one last twist here as we send the

00:33:47.840 --> 00:33:49.360
fingertips left to right this is one of

00:33:49.360 --> 00:33:51.440
my favorite postures we hug both knees

00:33:51.440 --> 00:33:52.159
up

00:33:52.159 --> 00:33:54.559
towards the heart scoop the tailbone up

00:33:54.559 --> 00:33:55.760
and we're going to finish with a little

00:33:55.760 --> 00:33:57.840
recline twist so we have a big texas t

00:33:57.840 --> 00:33:59.840
here in the arms

00:33:59.840 --> 00:34:02.000
the neck is nice and long we inhale in

00:34:02.000 --> 00:34:04.240
and we exhale send the legs to the

00:34:04.240 --> 00:34:06.320
left-hand side

00:34:06.320 --> 00:34:09.839
allow the weight of your legs to drop

00:34:09.839 --> 00:34:11.918
maybe bring the left palm to the outer

00:34:11.918 --> 00:34:12.879
edge

00:34:12.879 --> 00:34:15.918
of the right leg where i'm

00:34:15.918 --> 00:34:20.480
showing my gold here

00:34:20.480 --> 00:34:24.639
maybe you rock gently onto the right ear

00:34:24.879 --> 00:34:29.359
and then invite you to relax to let go

00:34:29.359 --> 00:34:32.399
begin to cool it down

00:34:32.839 --> 00:34:35.839
hmm

00:34:37.119 --> 00:34:39.839
awesome slowly we'll roll back through

00:34:39.839 --> 00:34:41.119
center

00:34:41.119 --> 00:34:44.000
take a deep breath in and use an exhale

00:34:44.000 --> 00:34:45.760
to melt the legs to the right

00:34:45.760 --> 00:35:02.960
same thing finding what feels good here

00:35:02.960 --> 00:35:06.800
and then melting back to center

00:35:07.280 --> 00:35:09.839
once again badakanasana this time

00:35:09.839 --> 00:35:11.520
recline so we bring the soles of the

00:35:11.520 --> 00:35:14.160
feet together

00:35:14.160 --> 00:35:16.720
and the hands to the belly so we started

00:35:16.720 --> 00:35:17.359
with belly

00:35:17.359 --> 00:35:20.400
breathing we're going to end with

00:35:20.400 --> 00:35:24.320
breath of fire it's also in a nice like

00:35:24.320 --> 00:35:26.960
passive stretch here for the lower body

00:35:26.960 --> 00:35:28.240
the hips especially

00:35:28.240 --> 00:35:29.440
so if you're new to the practice and

00:35:29.440 --> 00:35:30.960
your hips are really tight feel free to

00:35:30.960 --> 00:35:32.720
take breaks

00:35:32.720 --> 00:35:34.400
or you might draw your toes towards the

00:35:34.400 --> 00:35:35.760
bottom edge of your mat create a little

00:35:35.760 --> 00:35:37.040
more space

00:35:37.040 --> 00:35:41.119
so always options here we go

00:35:41.119 --> 00:35:43.760
drawing the navel in on the exhale we

00:35:43.760 --> 00:35:45.040
inhale

00:35:45.040 --> 00:35:49.119
exhale draw the needle in inhale

00:35:49.119 --> 00:35:59.839
exhale keep that pump going

00:36:09.920 --> 00:36:12.480
awesome so we just did enough little

00:36:12.480 --> 00:36:13.359
recline but

00:36:13.359 --> 00:36:15.520
you've never done kapalabhati breath

00:36:15.520 --> 00:36:16.800
reclined

00:36:16.800 --> 00:36:21.599
those of you who are experienced yogi's

00:36:22.079 --> 00:36:24.640
i like reclining and doing that breath

00:36:24.640 --> 00:36:27.680
it's so different you feel the heat

00:36:27.680 --> 00:36:30.640
just kind of creep up from the forehead

00:36:30.640 --> 00:36:32.000
around the hips

00:36:32.000 --> 00:36:33.520
and in this area of the body believe it

00:36:33.520 --> 00:36:35.280
or not so if that was something that

00:36:35.280 --> 00:36:37.520
excited you you can repeat it

00:36:37.520 --> 00:36:40.640
now on your own if it was too difficult

00:36:40.640 --> 00:36:42.720
to do lying down you can sit up and try

00:36:42.720 --> 00:36:45.040
it again

00:36:45.040 --> 00:36:47.280
or perhaps you're ready for your

00:36:47.280 --> 00:36:48.880
shavasana to cool down

00:36:48.880 --> 00:36:50.880
in which case we'll slide the right toes

00:36:50.880 --> 00:36:54.160
down down down down

00:36:54.160 --> 00:36:57.520
followed by the left take a second to

00:36:57.520 --> 00:37:01.040
windshield wiper the legs

00:37:02.079 --> 00:37:04.400
and then we'll release the right arm to

00:37:04.400 --> 00:37:06.000
the side palm face up

00:37:06.000 --> 00:37:09.599
followed by the left then we'll press

00:37:09.599 --> 00:37:11.520
into our elbows press into our head and

00:37:11.520 --> 00:37:13.200
lift the chest the sternum the solar

00:37:13.200 --> 00:37:14.640
plexus everything up up up

00:37:14.640 --> 00:37:17.440
up crawl your shoulder blades underneath

00:37:17.440 --> 00:37:18.880
you and then relax

00:37:18.880 --> 00:37:22.640
everything back down you can take your

00:37:22.640 --> 00:37:24.960
gaze off the video now my friends take a

00:37:24.960 --> 00:37:25.599
big breath

00:37:25.599 --> 00:37:28.960
in and exhale

00:37:28.960 --> 00:37:36.160
let it go

00:37:36.160 --> 00:37:38.240
gorgeous practice my friends just take a

00:37:38.240 --> 00:37:51.839
quiet moment here

00:37:53.680 --> 00:37:55.520
then gently begin to deepen your breath

00:37:55.520 --> 00:37:58.320
one last time

00:37:58.320 --> 00:38:03.359
we'll hug one knee in then the other

00:38:03.359 --> 00:38:04.960
if time allows you might stay in

00:38:04.960 --> 00:38:07.200
shavasana a little bit longer

00:38:07.200 --> 00:38:09.520
otherwise we'll cross one ankle over the

00:38:09.520 --> 00:38:12.079
other grab the outer edges of the feet

00:38:12.079 --> 00:38:15.599
and rock up one last time

00:38:17.440 --> 00:38:20.160
we come to that cross-legged position we

00:38:20.160 --> 00:38:23.839
bring the palms together at the heart

00:38:23.839 --> 00:38:27.200
and we bow to seal the deal

00:38:27.200 --> 00:38:29.919
namaste

00:38:30.720 --> 00:38:33.040
all right my sweet friends awesome job

00:38:33.040 --> 00:38:34.480
awesome work thank you so much for

00:38:34.480 --> 00:38:35.920
sharing your practice with me

00:38:35.920 --> 00:38:37.920
and thank you so much for helping me

00:38:37.920 --> 00:38:39.119
spread the word

00:38:39.119 --> 00:38:41.520
about childhood cancer awareness month

00:38:41.520 --> 00:38:42.960
all right if you're interested in doing

00:38:42.960 --> 00:38:45.119
more i invite you i encourage you to go

00:38:45.119 --> 00:38:47.520
to the show your gold website

00:38:47.520 --> 00:38:50.160
join the campaign if there's a run or

00:38:50.160 --> 00:38:51.440
walk in your area you might want to

00:38:51.440 --> 00:38:53.280
participate if you can make a donation

00:38:53.280 --> 00:38:54.480
you might want to do that

00:38:54.480 --> 00:38:56.160
or you can just show your gold through

00:38:56.160 --> 00:38:58.079
social media and help spread the good

00:38:58.079 --> 00:38:58.880
word

00:38:58.880 --> 00:39:00.400
thank you so much for sharing your time

00:39:00.400 --> 00:39:04.079
and energy with me take good care

00:39:11.640 --> 00:39:14.640
namaste