WEBVTT

00:00:00.240 --> 00:00:01.680
what's up everyone welcome to yoga with

00:00:01.680 --> 00:00:03.449
Adriene I'm Adriene today on the yoga

00:00:03.449 --> 00:00:06.210
for weight loss series we are going to

00:00:06.210 --> 00:00:08.610
strengthen and lengthen the body and a

00:00:08.610 --> 00:00:10.950
little vinyasa flow practice

00:00:10.950 --> 00:00:14.610
I'm calling this yoga flow for love or

00:00:14.610 --> 00:00:17.970
love yoga flow it's really just because

00:00:17.970 --> 00:00:18.630
right

00:00:18.630 --> 00:00:21.720
self-love mainly my point is who said a

00:00:21.720 --> 00:00:24.060
workout has to be kind of harsh and

00:00:24.060 --> 00:00:27.000
unloving let's see if we can marry our

00:00:27.000 --> 00:00:28.439
breath and our bodies together in a way

00:00:28.439 --> 00:00:30.630
that feels good but also gets our

00:00:30.630 --> 00:00:32.850
muscles nice and tone and trim and

00:00:32.850 --> 00:00:34.680
strong right building that lean muscle

00:00:34.680 --> 00:00:37.530
mass in the most loving way let's get

00:00:37.530 --> 00:00:39.860
started

00:00:39.930 --> 00:00:44.979
[Music]

00:00:49.710 --> 00:00:52.210
ok today we're going to begin in a nice

00:00:52.210 --> 00:00:54.490
comfortable seat and we're just going to

00:00:54.490 --> 00:00:55.810
take a minute to check in with our

00:00:55.810 --> 00:00:57.340
breath because we're going to use our

00:00:57.340 --> 00:00:58.960
breath to move through the practice

00:00:58.960 --> 00:01:01.600
today and you know especially when we

00:01:01.600 --> 00:01:03.910
title a video Yoga for us we want to

00:01:03.910 --> 00:01:05.110
make sure that we're starting with

00:01:05.110 --> 00:01:07.420
integrity and that we're kind of working

00:01:07.420 --> 00:01:12.070
from a place of connectivity and

00:01:12.070 --> 00:01:15.370
listening to the body so we could start

00:01:15.370 --> 00:01:16.750
this asana at the head of our mat but

00:01:16.750 --> 00:01:18.130
we're definitely gonna take a second

00:01:18.130 --> 00:01:19.869
here before we get moving to check in

00:01:19.869 --> 00:01:22.270
with the breath so we're not gonna be

00:01:22.270 --> 00:01:23.740
here long so I'm just telling you all

00:01:23.740 --> 00:01:25.869
that I guess to invite you to dive in

00:01:25.869 --> 00:01:28.360
commit to your breath in a new way and

00:01:28.360 --> 00:01:30.550
we're just gonna start nothing fancy by

00:01:30.550 --> 00:01:33.369
closing the eyes and inhaling and deeply

00:01:33.369 --> 00:01:35.320
as you squeeze the shoulders up to the

00:01:35.320 --> 00:01:39.880
ears and then exhaling drawing the

00:01:39.880 --> 00:01:45.070
shoulders elbows away finding a length

00:01:45.070 --> 00:01:47.740
in the neck inhale sit up nice and tall

00:01:47.740 --> 00:01:49.630
squeeze the shoulders up towards the

00:01:49.630 --> 00:01:54.100
ears full breath in all the way to the

00:01:54.100 --> 00:01:55.900
top and then use your exhale did your

00:01:55.900 --> 00:02:00.940
all the shoulders the elbows down and

00:02:00.940 --> 00:02:02.530
one more time just like that inhale

00:02:02.530 --> 00:02:08.800
squeeze squeeze squeeze and exhale

00:02:08.800 --> 00:02:12.370
drawing the shoulders elbows down down

00:02:12.370 --> 00:02:20.410
down now close your eyes here and play

00:02:20.410 --> 00:02:23.040
with your breath

00:02:32.440 --> 00:02:35.260
so if you're familiar with oje you might

00:02:35.260 --> 00:02:36.910
begin to connect to that audible breath

00:02:36.910 --> 00:02:41.530
here but really we just want to kind of

00:02:41.530 --> 00:02:44.790
get the juices flowing here get our mind

00:02:44.790 --> 00:02:51.100
to anchor on the sound of the breath if

00:02:51.100 --> 00:02:53.740
it feels good to maybe teeter-totter the

00:02:53.740 --> 00:02:54.970
head a little left to right or maybe

00:02:54.970 --> 00:02:58.210
draw a couple circles with the nose do

00:02:58.210 --> 00:03:13.390
that then on your next inhale through

00:03:13.390 --> 00:03:14.650
all the palms together at your heart

00:03:14.650 --> 00:03:16.990
lift your sternum up to your thumbs and

00:03:16.990 --> 00:03:18.670
actively press the palms together here

00:03:18.670 --> 00:03:21.490
elbows out left to right and another

00:03:21.490 --> 00:03:25.690
deep conscious breath in then we use the

00:03:25.690 --> 00:03:29.860
exhale out to bring us to all fours when

00:03:29.860 --> 00:03:31.960
you arrive begin to move in your cat cow

00:03:31.960 --> 00:03:34.420
but take this awareness of the breath

00:03:34.420 --> 00:03:35.950
with you my friends as you spread the

00:03:35.950 --> 00:03:40.209
palms and drop the belly down to the

00:03:40.209 --> 00:03:45.250
earth as you inhale and drawing a navel

00:03:45.250 --> 00:03:52.090
up to the spine as you exhale let the

00:03:52.090 --> 00:03:57.970
breath fuel the movement careful not to

00:03:57.970 --> 00:04:00.450
rush here

00:04:13.590 --> 00:04:15.970
awesome and then begin to find a little

00:04:15.970 --> 00:04:18.850
movement here that feels good maybe

00:04:18.850 --> 00:04:20.410
shaking the hips a little left to right

00:04:20.410 --> 00:04:23.640
I mean drawing circles with the hips

00:04:23.640 --> 00:04:26.550
continue with your breath

00:04:26.550 --> 00:04:29.290
if you cut yourself kind of holding your

00:04:29.290 --> 00:04:32.260
breath here then just notice that and

00:04:32.260 --> 00:04:39.790
then come back cool and then after a

00:04:39.790 --> 00:04:41.470
little movement here we'll make the

00:04:41.470 --> 00:04:43.030
journey to downward-facing dog by

00:04:43.030 --> 00:04:45.730
curling the toes under maybe walking the

00:04:45.730 --> 00:04:48.310
palms slightly forward drawing the

00:04:48.310 --> 00:04:50.290
shoulders away from the ears and then

00:04:50.290 --> 00:04:56.919
lifting the hips up high find your

00:04:56.919 --> 00:05:01.740
breath again here bending the knees

00:05:01.980 --> 00:05:04.419
melting the heart back stretching

00:05:04.419 --> 00:05:07.150
through the backs of the legs stretching

00:05:07.150 --> 00:05:10.120
the feet pressing into all ten knuckles

00:05:10.120 --> 00:05:15.940
strong here should start to settle in

00:05:15.940 --> 00:05:18.630
here with the breath start to feel good

00:05:18.630 --> 00:05:22.229
letting go of the day thus far perhaps

00:05:22.229 --> 00:05:26.890
allowing yourself to let go of any to-do

00:05:26.890 --> 00:05:29.260
lists or anything that you have to do

00:05:29.260 --> 00:05:31.270
after practice give yourself this time

00:05:31.270 --> 00:05:33.900
on your mats really focus on your breath

00:05:33.900 --> 00:05:36.880
connect to yourself we're gonna take it

00:05:36.880 --> 00:05:38.740
for a nice slow walk up towards the

00:05:38.740 --> 00:05:40.390
front edge of your mat take your time

00:05:40.390 --> 00:05:42.640
getting there and we'll meet in a

00:05:42.640 --> 00:05:46.780
forward fold toes pointing forward knees

00:05:46.780 --> 00:05:49.270
bent as generously as you like take a

00:05:49.270 --> 00:05:53.010
couple moments here with your breath

00:05:57.620 --> 00:06:00.180
maybe shifting your weight on your feet

00:06:00.180 --> 00:06:02.370
front and back side to side really

00:06:02.370 --> 00:06:03.870
spreading awareness through all four

00:06:03.870 --> 00:06:07.880
corners of the soles of your feet

00:06:11.780 --> 00:06:14.640
maybe shaking the head a little yes and

00:06:14.640 --> 00:06:17.190
no clasping the elbows like I am here

00:06:17.190 --> 00:06:20.880
feels right for me take one more deep

00:06:20.880 --> 00:06:28.980
breath here wherever you are and we'll

00:06:28.980 --> 00:06:32.660
slowly begin to roll it up

00:06:42.970 --> 00:06:46.330
loop the shoulders press into your feet

00:06:46.330 --> 00:06:49.200
and find that lift up through the heart

00:06:49.200 --> 00:06:51.850
the lengthen all the way up through the

00:06:51.850 --> 00:06:55.150
crown of the head and close your eyes

00:06:55.150 --> 00:06:57.610
here and take a couple smooth breaths

00:06:57.610 --> 00:07:06.940
here in Mountain Pose inhaling lots of

00:07:06.940 --> 00:07:15.730
lovin and exhaling lots of love out then

00:07:15.730 --> 00:07:17.470
inhale reach the fingertips up high

00:07:17.470 --> 00:07:19.510
towards the sky and exhale draw your

00:07:19.510 --> 00:07:21.850
shoulder blades together see if you can

00:07:21.850 --> 00:07:23.800
create more space between your shoulders

00:07:23.800 --> 00:07:25.990
and your elbows here spread the

00:07:25.990 --> 00:07:28.000
fingertips super wide and again nice

00:07:28.000 --> 00:07:33.430
long smooth deep breaths here careful

00:07:33.430 --> 00:07:35.260
not to lock the knees you might find a

00:07:35.260 --> 00:07:39.760
soft Bend notice if the tailbone is

00:07:39.760 --> 00:07:41.650
spilling out her see if you can allow

00:07:41.650 --> 00:07:43.810
the tailbone to grow heavy maybe talk to

00:07:43.810 --> 00:07:46.600
pelvis here last but not least I know

00:07:46.600 --> 00:07:47.740
the arms might be getting tired

00:07:47.740 --> 00:07:48.790
especially if you're new to the practice

00:07:48.790 --> 00:07:50.890
stick with it we're gonna hug just the

00:07:50.890 --> 00:07:53.170
lower ribs in just a hair here drawing

00:07:53.170 --> 00:07:54.790
energy up from the arches of the feet

00:07:54.790 --> 00:07:56.740
take one more deep breath in here you

00:07:56.740 --> 00:07:59.980
got it then exhale palms come together

00:07:59.980 --> 00:08:02.050
as we bend the knees generously and take

00:08:02.050 --> 00:08:06.060
it all the way down awesome

00:08:06.060 --> 00:08:13.030
inhale halfway lift exhale bow inhale

00:08:13.030 --> 00:08:15.010
reach it all the way up spread the

00:08:15.010 --> 00:08:17.500
fingertips press into all four corners

00:08:17.500 --> 00:08:19.840
of the feet and then exhale hands to

00:08:19.840 --> 00:08:20.370
heart

00:08:20.370 --> 00:08:23.920
alright let's flow soft knees move with

00:08:23.920 --> 00:08:27.250
your breath inhale reach it up roll the

00:08:27.250 --> 00:08:29.490
shoulders down open your heart exhale

00:08:29.490 --> 00:08:31.270
down you go

00:08:31.270 --> 00:08:36.429
bend the knees inhale nice flat back

00:08:36.429 --> 00:08:39.750
position here extend through the crown

00:08:39.750 --> 00:08:42.729
exhale forward fold

00:08:42.729 --> 00:08:45.850
great plant the palms here and step the

00:08:45.850 --> 00:08:46.960
feet back to plank

00:08:46.960 --> 00:08:48.760
take your time getting there on this

00:08:48.760 --> 00:08:50.760
first one press away from your yoga mat

00:08:50.760 --> 00:08:53.410
you can always lower the knees here or

00:08:53.410 --> 00:08:55.480
I'm finding a little stretch

00:08:55.480 --> 00:08:57.850
by bending the knees back and forth back

00:08:57.850 --> 00:09:01.420
and forth then slowly we'll lower down

00:09:01.420 --> 00:09:02.980
hugging the elbows into the side body

00:09:02.980 --> 00:09:05.050
gazes forward here as I lower all the

00:09:05.050 --> 00:09:07.380
way to the belly loop the shoulders

00:09:07.380 --> 00:09:09.610
press into the tops of the feet and

00:09:09.610 --> 00:09:14.079
inhale Cobra exhale release curl the

00:09:14.079 --> 00:09:16.660
toes under and make your way to downward

00:09:16.660 --> 00:09:22.750
facing dog inhale lots of love in exhale

00:09:22.750 --> 00:09:24.550
lots of love out melts your heart

00:09:24.550 --> 00:09:29.079
towards your toes hug the lower ribs in

00:09:29.079 --> 00:09:37.510
one more breath inhale and exhale great

00:09:37.510 --> 00:09:39.699
anchor through the left heel inhale lift

00:09:39.699 --> 00:09:41.310
the right leg up high

00:09:41.310 --> 00:09:44.620
rotate the right ankle one way and then

00:09:44.620 --> 00:09:45.970
the other make sure you're not dumping

00:09:45.970 --> 00:09:47.440
all your weight in your left shoulder so

00:09:47.440 --> 00:09:50.170
square the shoulders here then we'll

00:09:50.170 --> 00:09:51.970
squeeze the right knee all the way up

00:09:51.970 --> 00:09:53.860
and in towards your heart see if you can

00:09:53.860 --> 00:09:55.800
touch your nose to your knee

00:09:55.800 --> 00:09:58.000
great then step the right foot all the

00:09:58.000 --> 00:10:00.459
way up into your lunge lower the back

00:10:00.459 --> 00:10:04.350
knee find a nice juicy stretch here

00:10:04.350 --> 00:10:06.910
lifting up through the heart looping the

00:10:06.910 --> 00:10:09.250
shoulders press into the top of the back

00:10:09.250 --> 00:10:16.750
foot breathe deep awesome then curl the

00:10:16.750 --> 00:10:19.420
back toes under lift the back knee plant

00:10:19.420 --> 00:10:20.860
the palms and step the right toes back

00:10:20.860 --> 00:10:23.230
to plank again feel free to lower onto

00:10:23.230 --> 00:10:24.880
the knees here for a half plank at any

00:10:24.880 --> 00:10:27.880
time inhale and exhale lower all the way

00:10:27.880 --> 00:10:33.180
to the belly inhale in Cobra exhale

00:10:33.180 --> 00:10:36.010
release awesome

00:10:36.010 --> 00:10:37.690
curl the toes under make your way to

00:10:37.690 --> 00:10:44.199
downward facing dog big breath in breath

00:10:44.199 --> 00:10:46.439
out

00:10:50.649 --> 00:10:52.790
great this time anchors through the

00:10:52.790 --> 00:10:54.739
right heel inhale lift the left leg up

00:10:54.739 --> 00:10:57.379
high deep breath in here rotate the left

00:10:57.379 --> 00:10:59.359
ankle go through your checklist place

00:10:59.359 --> 00:11:01.399
the shoulders here make sure you're not

00:11:01.399 --> 00:11:05.929
holding in the head the neck then will

00:11:05.929 --> 00:11:07.399
begin to bend the left knee squeeze it

00:11:07.399 --> 00:11:09.410
up and in towards the heart try to touch

00:11:09.410 --> 00:11:11.629
your nose to your toes excuse me nose to

00:11:11.629 --> 00:11:13.999
your knee and then step your left foot

00:11:13.999 --> 00:11:17.119
up into your lunge lower the back knee

00:11:17.119 --> 00:11:18.949
press into the top of the back foot

00:11:18.949 --> 00:11:20.839
breathe deeply here as you open your

00:11:20.839 --> 00:11:23.269
heart so careful not to collapse but

00:11:23.269 --> 00:11:24.829
always creating a full-body experience

00:11:24.829 --> 00:11:25.699
here

00:11:25.699 --> 00:11:28.100
especially when we can when we begin to

00:11:28.100 --> 00:11:31.249
move a little faster in the flow so full

00:11:31.249 --> 00:11:35.929
body awareness using the breath to

00:11:35.929 --> 00:11:37.939
expand that awareness with every breath

00:11:37.939 --> 00:11:42.529
with that remove let it grow turn the

00:11:42.529 --> 00:11:44.660
back toes under lift the back knee plant

00:11:44.660 --> 00:11:46.970
the palms step the left toes back this

00:11:46.970 --> 00:11:48.589
time you might lower chaturanga to

00:11:48.589 --> 00:11:50.869
upward facing dog or you can repeat the

00:11:50.869 --> 00:11:53.600
belly to Cobra moving with the breath as

00:11:53.600 --> 00:11:56.720
you inhale open your heart and exhale to

00:11:56.720 --> 00:12:04.839
down dog deep breath in deep breath out

00:12:04.869 --> 00:12:07.699
go for a nice slow walk again or bend

00:12:07.699 --> 00:12:10.579
the knees generously look forward inhale

00:12:10.579 --> 00:12:13.939
in on an exhale hop to the top forward

00:12:13.939 --> 00:12:16.209
fold

00:12:17.199 --> 00:12:20.540
great inhale halfway lift nice flat back

00:12:20.540 --> 00:12:24.919
and exhale bow inhale sweep the

00:12:24.919 --> 00:12:26.809
fingertips all the way up and overhead

00:12:26.809 --> 00:12:32.239
and exhale hands to heart soft knees

00:12:32.239 --> 00:12:34.459
inhale reach it up spread your

00:12:34.459 --> 00:12:37.699
fingertips exhale down through the

00:12:37.699 --> 00:12:43.399
midline forward fold inhale nice flat

00:12:43.399 --> 00:12:45.289
back position here move with your breath

00:12:45.289 --> 00:12:48.720
exhale takes you down

00:12:48.720 --> 00:12:51.250
in you know plant the palms step or hop

00:12:51.250 --> 00:12:52.450
it back to plank

00:12:52.450 --> 00:12:54.399
move through your vinyasa here hugging

00:12:54.399 --> 00:12:57.399
the elbows into the side body lifting to

00:12:57.399 --> 00:13:00.459
Cobra or updog exhaling to

00:13:00.459 --> 00:13:02.850
downward-facing dog

00:13:02.850 --> 00:13:06.519
moving with the breath inhale lift the

00:13:06.519 --> 00:13:10.149
right leg up high exhale squeeze nose to

00:13:10.149 --> 00:13:13.720
knee step the right foot up into your

00:13:13.720 --> 00:13:15.970
lunge lower the back knee and this time

00:13:15.970 --> 00:13:18.040
inhale reach the fingertips forward up

00:13:18.040 --> 00:13:22.990
and back crescent moon squeezing the

00:13:22.990 --> 00:13:24.579
inner thighs to the midline pressing

00:13:24.579 --> 00:13:26.019
into the top of that back foot super

00:13:26.019 --> 00:13:27.060
strong here

00:13:27.060 --> 00:13:29.560
keep breathing draw the shoulders away

00:13:29.560 --> 00:13:30.519
from the ears

00:13:30.519 --> 00:13:34.720
spread the fingertips great inhale in

00:13:34.720 --> 00:13:37.149
look up exhale take the palms together

00:13:37.149 --> 00:13:38.889
we're gonna dial the heart over towards

00:13:38.889 --> 00:13:40.779
the right side of the mat squeeze the

00:13:40.779 --> 00:13:42.490
right knee in towards the midline and

00:13:42.490 --> 00:13:44.769
we'll find a little twist here pressing

00:13:44.769 --> 00:13:46.180
the palms together to find length

00:13:46.180 --> 00:13:49.959
through the crown nice long smooth deep

00:13:49.959 --> 00:13:53.219
breaths here you got it

00:13:56.339 --> 00:14:00.640
and then slowly we'll release come back

00:14:00.640 --> 00:14:02.940
to your low lunge lift the back knee

00:14:02.940 --> 00:14:05.740
plant the palms step the right toes back

00:14:05.740 --> 00:14:09.399
and move through your flow lowering all

00:14:09.399 --> 00:14:12.279
the way down to the belly Cobra or

00:14:12.279 --> 00:14:19.660
upward facing dog together we'll meet

00:14:19.660 --> 00:14:23.800
downward dog drop the right heel inhale

00:14:23.800 --> 00:14:27.279
lift the left leg up high find your

00:14:27.279 --> 00:14:29.350
strength as you squeeze the knee and

00:14:29.350 --> 00:14:32.949
nose to knee then we'll step the left

00:14:32.949 --> 00:14:35.050
foot up lower the right knee down take

00:14:35.050 --> 00:14:38.350
your time and loop the shoulders find

00:14:38.350 --> 00:14:39.670
that lift in the heart and when you're

00:14:39.670 --> 00:14:41.740
ready crescent moon reaching the

00:14:41.740 --> 00:14:43.139
fingertips forward up and back

00:14:43.139 --> 00:14:47.220
hugging the inner thighs in the midline

00:14:48.610 --> 00:14:52.819
stick with your breath inhale and draw

00:14:52.819 --> 00:14:55.249
the palms together exhale pull the left

00:14:55.249 --> 00:14:57.410
hip crease back begin to dial your heart

00:14:57.410 --> 00:14:59.749
towards the left side of your mat press

00:14:59.749 --> 00:15:01.370
the palms together aim to bring the

00:15:01.370 --> 00:15:03.819
palms to the center of your sternum and

00:15:03.819 --> 00:15:06.050
find that link through the crown of the

00:15:06.050 --> 00:15:12.319
head breathing deeply here so good for

00:15:12.319 --> 00:15:14.559
the body

00:15:16.720 --> 00:15:21.350
he inhale in exhale gently release come

00:15:21.350 --> 00:15:23.029
back to your low lunge lift the back

00:15:23.029 --> 00:15:25.459
knee plant the palms move through a

00:15:25.459 --> 00:15:27.439
vinyasa here this time we'll take a

00:15:27.439 --> 00:15:29.779
little moment in extended Child's Pose

00:15:29.779 --> 00:15:33.110
so move through your heart opener and

00:15:33.110 --> 00:15:37.910
then exhale knees nice and wide forehead

00:15:37.910 --> 00:15:39.889
comes to the mat we take a break if you

00:15:39.889 --> 00:15:40.939
don't want to do this here if you'd

00:15:40.939 --> 00:15:42.680
prefer to rest in downward facing dog

00:15:42.680 --> 00:15:44.540
send the hips up high we'll meet you

00:15:44.540 --> 00:15:48.410
there in just a moment stay connected to

00:15:48.410 --> 00:15:54.800
your breath shift your focus to the

00:15:54.800 --> 00:15:57.699
sensations in the body

00:16:12.290 --> 00:16:14.850
great then activate through the arms so

00:16:14.850 --> 00:16:17.040
nice active arms here as we draw the

00:16:17.040 --> 00:16:19.649
navel up to the spine walk the knees

00:16:19.649 --> 00:16:22.019
back underneath the hips then plant the

00:16:22.019 --> 00:16:24.329
palms curl the toes under and send it on

00:16:24.329 --> 00:16:28.290
up and back downward facing dog bend the

00:16:28.290 --> 00:16:31.050
knees generously look forward inhale in

00:16:31.050 --> 00:16:33.990
exhale hop to the top or you can repeat

00:16:33.990 --> 00:16:37.519
the slow walk inhale flat back position

00:16:37.519 --> 00:16:41.540
exhale soften and bow

00:16:41.540 --> 00:16:45.449
inhale sweep the arms all the way up and

00:16:45.449 --> 00:16:48.420
exhale hands to heart

00:16:48.420 --> 00:16:51.720
awesome stick with it soft knees inhale

00:16:51.720 --> 00:16:54.589
reach it up move with your breath exhale

00:16:54.589 --> 00:16:59.370
forward fold inhale halfway lift your

00:16:59.370 --> 00:17:01.889
version long beautiful neck here and

00:17:01.889 --> 00:17:05.400
then exhale take it down plant the palms

00:17:05.400 --> 00:17:06.929
this time maybe hop the feet back to

00:17:06.929 --> 00:17:12.329
plank inhale slowly lower down upward

00:17:12.329 --> 00:17:18.898
dog or Cobra exhale to down dog drop the

00:17:18.898 --> 00:17:20.490
left heel lift the right leg up high

00:17:20.490 --> 00:17:24.179
inhale in exhale squeeze nose to knee

00:17:24.179 --> 00:17:26.849
connect to your strength then step the

00:17:26.849 --> 00:17:28.799
right foot up into your lunge lower the

00:17:28.799 --> 00:17:32.010
left knee down inhale sweep the arms up

00:17:32.010 --> 00:17:36.539
and overhead Crescent Moon inhale draw

00:17:36.539 --> 00:17:40.169
the palms together exhale slowly taking

00:17:40.169 --> 00:17:42.030
it over to your right nice twist here

00:17:42.030 --> 00:17:45.360
press the palms together draw try to

00:17:45.360 --> 00:17:47.340
draw your thumbs over towards your heart

00:17:47.340 --> 00:17:48.960
your heart over towards your thumbs so

00:17:48.960 --> 00:17:52.260
nice juicy twist here then huge

00:17:52.260 --> 00:17:54.120
transition here we got this strong

00:17:54.120 --> 00:17:55.500
foundation as you squeeze the inner

00:17:55.500 --> 00:17:58.169
thighs in curl the left toes under see

00:17:58.169 --> 00:18:00.149
if you can lift the back knee keep

00:18:00.149 --> 00:18:01.919
breathing nice length through the neck

00:18:01.919 --> 00:18:04.530
in the crown this is an option so you

00:18:04.530 --> 00:18:06.240
can always pass on the option save it

00:18:06.240 --> 00:18:08.760
for another day by keeping the back knee

00:18:08.760 --> 00:18:11.490
lowered if it's lifted spike that left

00:18:11.490 --> 00:18:12.899
heel towards the back edge of your mat

00:18:12.899 --> 00:18:15.600
take one more deep breath in here then

00:18:15.600 --> 00:18:17.700
exhale release everything awesome guys

00:18:17.700 --> 00:18:20.010
plant the palms step the right toes back

00:18:20.010 --> 00:18:22.679
and move through your vinyasa move with

00:18:22.679 --> 00:18:23.760
your breath

00:18:23.760 --> 00:18:27.660
listen to your body and we'll meet

00:18:27.660 --> 00:18:31.470
downward dog same thing on the other

00:18:31.470 --> 00:18:35.910
side drop the right heel inhale lift the

00:18:35.910 --> 00:18:38.580
left leg up high exhale connect to your

00:18:38.580 --> 00:18:42.300
strengths nose to knee and step the left

00:18:42.300 --> 00:18:44.700
foot up lower the right knee crescent

00:18:44.700 --> 00:18:46.470
moon as you inhale reach the fingertips

00:18:46.470 --> 00:18:49.620
forward up and back strong in the back

00:18:49.620 --> 00:18:52.950
leg inhale draw the palms together

00:18:52.950 --> 00:18:55.620
exhale take it over into your twist

00:18:55.620 --> 00:18:57.900
palms pressed together we try to draw

00:18:57.900 --> 00:18:59.670
the heart to the thumbs the thumbs to

00:18:59.670 --> 00:19:07.740
the heart here hold on to a focus a

00:19:07.740 --> 00:19:09.240
Drishti here as you curl the back toes

00:19:09.240 --> 00:19:13.880
under and lift the back knee up high

00:19:17.330 --> 00:19:20.870
welcome that heat that tapas that

00:19:20.870 --> 00:19:22.890
transformational energy take one more

00:19:22.890 --> 00:19:26.040
breath and then exhale release back

00:19:26.040 --> 00:19:27.210
awesome

00:19:27.210 --> 00:19:29.430
plant the palms step the left toes back

00:19:29.430 --> 00:19:42.390
move through your vinyasa great from

00:19:42.390 --> 00:19:43.800
downward dog bend the knees generously

00:19:43.800 --> 00:19:47.010
look up walk step float jump dance to

00:19:47.010 --> 00:19:53.150
the top inhale halfway lift your version

00:19:53.150 --> 00:19:57.570
exhale soften and bow bend the knees

00:19:57.570 --> 00:19:59.970
inhale sweep the arms all the way up and

00:19:59.970 --> 00:20:03.690
overhead and exhale Anjali mudra at the

00:20:03.690 --> 00:20:05.150
heart

00:20:05.150 --> 00:20:08.100
pause for a breath cycle or two here

00:20:08.100 --> 00:20:10.830
notice how you feel you might take a sip

00:20:10.830 --> 00:20:13.170
of water here you might wipe the sweat

00:20:13.170 --> 00:20:17.970
off your brow fix your or maybe you're

00:20:17.970 --> 00:20:22.980
just here like a good yogi just kidding

00:20:22.980 --> 00:20:25.670
we're all good Yogi's

00:20:27.450 --> 00:20:30.450
hmm

00:20:34.710 --> 00:20:36.809
then here we go

00:20:36.809 --> 00:20:39.490
reconnect to your breath find soft knees

00:20:39.490 --> 00:20:42.879
and inhale sweep the arms all the way up

00:20:42.879 --> 00:20:47.999
and overhead exhale waterfall it down

00:20:47.999 --> 00:20:54.519
inhale halfway lift exhale bow step or

00:20:54.519 --> 00:20:59.019
hop it back to plank then slowly lower

00:20:59.019 --> 00:21:02.289
down inhale chaturanga to upward facing

00:21:02.289 --> 00:21:07.980
dog or Cobra exhale downward facing dog

00:21:07.980 --> 00:21:10.629
keep exploring through the neck the head

00:21:10.629 --> 00:21:16.269
the shoulders no yoga robots here drop

00:21:16.269 --> 00:21:18.249
the left heel lift the right leg up high

00:21:18.249 --> 00:21:21.519
deep breath in exhale squeeze nose to

00:21:21.519 --> 00:21:24.369
knee connect to your core power your

00:21:24.369 --> 00:21:27.309
strength then step the right foot up

00:21:27.309 --> 00:21:30.100
lower the back knee once again crescent

00:21:30.100 --> 00:21:32.759
moon as we inhale reach it up exhale

00:21:32.759 --> 00:21:35.759
right into the twist

00:21:35.759 --> 00:21:38.080
maybe curl the back toes under as you

00:21:38.080 --> 00:21:42.820
inhale lift it up big breath in here big

00:21:42.820 --> 00:21:43.809
breath out

00:21:43.809 --> 00:21:46.299
another big transition here draw your

00:21:46.299 --> 00:21:48.639
navel to your spine drop the fingertips

00:21:48.639 --> 00:21:50.320
down as you release the twist come to a

00:21:50.320 --> 00:21:54.039
nice high lunge reach the fingertips up

00:21:54.039 --> 00:21:56.320
squeezing inner thighs together pull the

00:21:56.320 --> 00:21:57.789
right hip crease back one more breath

00:21:57.789 --> 00:22:01.299
here you got it then exhale bend the

00:22:01.299 --> 00:22:04.149
elbows rain it down hallelujah

00:22:04.149 --> 00:22:06.730
plant the palms take a vinyasa stick

00:22:06.730 --> 00:22:07.929
with it guys we're almost done here

00:22:07.929 --> 00:22:16.299
moving with your breath moving right on

00:22:16.299 --> 00:22:18.700
to the other side we'll lift the left

00:22:18.700 --> 00:22:20.889
leg high right heel anchors down as you

00:22:20.889 --> 00:22:24.190
breathe in three-legged dog exhale nose

00:22:24.190 --> 00:22:24.789
to knee

00:22:24.789 --> 00:22:28.539
rounding the spine then step the left

00:22:28.539 --> 00:22:31.269
foot up lower the right knee down find

00:22:31.269 --> 00:22:32.509
your alignment

00:22:32.509 --> 00:22:35.419
slowly reaching all the way up so so we

00:22:35.419 --> 00:22:36.919
don't want to become frantic here even

00:22:36.919 --> 00:22:40.909
though the tempos Swift exhale move into

00:22:40.909 --> 00:22:43.309
your twist so nice controlled movements

00:22:43.309 --> 00:22:45.229
what I'm trying to say curl the toes

00:22:45.229 --> 00:22:49.959
under lift the back knee breathe in

00:22:49.959 --> 00:22:55.070
breathe out then squeeze the inner

00:22:55.070 --> 00:22:56.239
thighs to the midline drop the

00:22:56.239 --> 00:22:57.949
fingertips down to come up and inhale

00:22:57.949 --> 00:23:00.829
rise up strong SuperDuper strong here

00:23:00.829 --> 00:23:02.959
wooh high lunge bend the right knee so

00:23:02.959 --> 00:23:04.459
you can tuck that pelvis underneath you

00:23:04.459 --> 00:23:07.149
just like we did earlier in Mountain

00:23:07.149 --> 00:23:11.149
inhale full body experience here exhale

00:23:11.149 --> 00:23:15.379
bend the elbows rain it down take a

00:23:15.379 --> 00:23:18.019
vinyasa plant the palms move with your

00:23:18.019 --> 00:23:25.849
breath and then take a rest Child's Pose

00:23:25.849 --> 00:23:27.979
this time knees together fingertips

00:23:27.979 --> 00:23:30.469
behind you rest your forehead on the

00:23:30.469 --> 00:23:33.379
earth take a quick break shoulders

00:23:33.379 --> 00:23:36.369
rounding forward

00:23:39.350 --> 00:23:48.900
hmm awesome press into the tops of the

00:23:48.900 --> 00:23:53.130
feet slowly roll it up maybe take a

00:23:53.130 --> 00:23:55.200
second here to roll through the wrists

00:23:55.200 --> 00:24:02.490
that feels good and then we'll dive back

00:24:02.490 --> 00:24:05.580
forward to all fours curl the toes under

00:24:05.580 --> 00:24:08.300
and send it up down dog

00:24:08.300 --> 00:24:10.800
drop the left heel lift the right leg up

00:24:10.800 --> 00:24:13.530
high step it all the way up into your

00:24:13.530 --> 00:24:15.750
lunge find warrior one as you pivot on

00:24:15.750 --> 00:24:17.910
the back foot reach the fingertips up

00:24:17.910 --> 00:24:21.929
high inhale in why don't my stance

00:24:21.929 --> 00:24:25.309
exhale warrior two

00:24:25.309 --> 00:24:28.110
pull the pinkies back inhale lift your

00:24:28.110 --> 00:24:33.480
heart then nice and slow I'm going to

00:24:33.480 --> 00:24:35.160
bring the right elbow to the top of the

00:24:35.160 --> 00:24:39.240
left thigh right elbow to the top of the

00:24:39.240 --> 00:24:42.450
right thigh weird drop the left

00:24:42.450 --> 00:24:44.960
fingertips down to come up sorry

00:24:44.960 --> 00:24:48.240
human-human moment and we come into an

00:24:48.240 --> 00:24:50.820
extended side angle here so remember

00:24:50.820 --> 00:24:52.410
that extension you had in your twist

00:24:52.410 --> 00:24:54.840
here lengthen if you want to release the

00:24:54.840 --> 00:24:56.220
fingertips down maybe you play with a

00:24:56.220 --> 00:24:58.470
nice wide t-shape here in the arms you

00:24:58.470 --> 00:25:07.830
can big big breaths awesome then power

00:25:07.830 --> 00:25:09.179
through the legs come all the way back

00:25:09.179 --> 00:25:12.059
to your warrior two turn the right toes

00:25:12.059 --> 00:25:15.210
in left toes out come to warrior one

00:25:15.210 --> 00:25:17.730
face the back of your mat inhale reach

00:25:17.730 --> 00:25:25.550
it up full breaths here strong warrior

00:25:26.789 --> 00:25:29.919
inhale in exhale takes you back to

00:25:29.919 --> 00:25:30.850
warrior two

00:25:30.850 --> 00:25:32.919
pull the pinkies back again lengthen

00:25:32.919 --> 00:25:35.440
through the crown of the head and then

00:25:35.440 --> 00:25:38.080
on an exhale tilting forwards finding an

00:25:38.080 --> 00:25:40.320
extended side angle on this side here

00:25:40.320 --> 00:25:42.779
left elbow on the top of the left thigh

00:25:42.779 --> 00:25:44.740
careful not to collapse your weight here

00:25:44.740 --> 00:25:47.529
so nice and long find that integrity

00:25:47.529 --> 00:25:49.960
from the crown of the head to the tip of

00:25:49.960 --> 00:25:51.639
the tailbone as you open up long

00:25:51.639 --> 00:25:53.440
pressing into the outer edge of that

00:25:53.440 --> 00:25:57.009
right foot again we can open up here

00:25:57.009 --> 00:26:01.509
here here here lots of variations yoga

00:26:01.509 --> 00:26:05.980
works my energy is like going here so

00:26:05.980 --> 00:26:07.629
we'll harness that power the power of

00:26:07.629 --> 00:26:11.769
the energy with the breath wherever you

00:26:11.769 --> 00:26:16.119
are take one more breath here and strong

00:26:16.119 --> 00:26:17.590
through the legs come back to that

00:26:17.590 --> 00:26:21.340
warrior two then we'll straighten the

00:26:21.340 --> 00:26:24.399
left leg turn the left toes in and reach

00:26:24.399 --> 00:26:27.549
the arms all the way up maintain a nice

00:26:27.549 --> 00:26:29.970
flat back here hug the lower ribs in

00:26:29.970 --> 00:26:33.669
send it forward arms are gonna reach

00:26:33.669 --> 00:26:34.769
forward

00:26:34.769 --> 00:26:38.499
tail is gonna reach back take your gaze

00:26:38.499 --> 00:26:40.450
off the video for a moment here and take

00:26:40.450 --> 00:26:42.480
it down tuck the chin into the chest

00:26:42.480 --> 00:26:44.889
strong you're building strength guys

00:26:44.889 --> 00:26:46.960
plug in the shoulders pull them back one

00:26:46.960 --> 00:26:48.820
more deep breath in here press into the

00:26:48.820 --> 00:26:50.559
knife edge of the foot the outer edges

00:26:50.559 --> 00:26:53.110
of the feet and then gently release

00:26:53.110 --> 00:26:57.820
awesome wide legged forward fold lots of

00:26:57.820 --> 00:26:59.230
options here you can stay on the

00:26:59.230 --> 00:27:03.369
knuckles on the fingertips the palms to

00:27:03.369 --> 00:27:05.649
go deeper we'll walk the hands in line

00:27:05.649 --> 00:27:07.149
with the arches of the feet it might not

00:27:07.149 --> 00:27:10.419
do this today bet another day if you are

00:27:10.419 --> 00:27:12.009
able to walk the hands in line with the

00:27:12.009 --> 00:27:13.570
arches of the feet keep that integrity

00:27:13.570 --> 00:27:15.639
in the shoulder girdle hug the elbows

00:27:15.639 --> 00:27:17.980
into the side body excuse me in line

00:27:17.980 --> 00:27:19.950
with the side body and see if you can

00:27:19.950 --> 00:27:24.090
maintain kind of a right angle here

00:27:24.090 --> 00:27:27.820
squeezing the arms together eventually

00:27:27.820 --> 00:27:29.169
you might be able to bring the crown of

00:27:29.169 --> 00:27:33.100
the head to the earth and if headstand

00:27:33.100 --> 00:27:35.710
is in your practice you know that this

00:27:35.710 --> 00:27:39.880
is a great place to invert

00:27:39.880 --> 00:27:44.630
wherever you are take one more nice long

00:27:44.630 --> 00:27:53.720
smooth deep breath and then we'll

00:27:53.720 --> 00:27:56.419
release slowly coming out drawing the

00:27:56.419 --> 00:27:59.150
palms underneath the shoulders and then

00:27:59.150 --> 00:28:01.179
we're gonna find soft knees as we

00:28:01.179 --> 00:28:06.620
heel-toe heel-toe the feet underneath

00:28:06.620 --> 00:28:10.340
the hips and lower the center on down

00:28:10.340 --> 00:28:12.530
awesome work everyone take a second here

00:28:12.530 --> 00:28:16.130
to maybe stretch the feet out and then

00:28:16.130 --> 00:28:18.049
we'll come to a nice yogic squat

00:28:18.049 --> 00:28:21.289
grounding our energy here pressing the

00:28:21.289 --> 00:28:23.360
elbows into the leg squeezing the legs

00:28:23.360 --> 00:28:25.549
into the elbows as you lift sternum to

00:28:25.549 --> 00:28:33.350
thumbs press on all four corners of the

00:28:33.350 --> 00:28:36.500
feet whenever I come into this shape I

00:28:36.500 --> 00:28:43.340
just can't help but think of just my

00:28:43.340 --> 00:28:44.990
roots I know it sounds cheesy and now

00:28:44.990 --> 00:28:46.159
I'm putting it on the internet but it

00:28:46.159 --> 00:28:47.600
seems like a pose where you connect to

00:28:47.600 --> 00:28:49.400
your roots literally right there are

00:28:49.400 --> 00:28:52.730
cultures that eat in this shape give

00:28:52.730 --> 00:28:57.230
birth in this shape lots of other things

00:28:57.230 --> 00:28:59.000
in this shape right so we just kind of

00:28:59.000 --> 00:29:01.010
get low we get so used to sitting on the

00:29:01.010 --> 00:29:02.480
toilet sitting in chairs

00:29:02.480 --> 00:29:04.520
you know these robotic things really

00:29:04.520 --> 00:29:08.080
breathe into the outer edge of the hips

00:29:08.080 --> 00:29:10.330
lengthen through the crown of the head

00:29:10.330 --> 00:29:12.590
close your eyes make sure you're not

00:29:12.590 --> 00:29:16.159
clenching in the jaw and inhale lots of

00:29:16.159 --> 00:29:22.070
love in exhale lots of love out and

00:29:22.070 --> 00:29:23.960
interlace the fingertips stick with me

00:29:23.960 --> 00:29:28.240
y'all press the palms forward and out

00:29:28.240 --> 00:29:30.590
press into the outer edges of the feet

00:29:30.590 --> 00:29:31.909
so there's a tendency than these are

00:29:31.909 --> 00:29:33.650
gonna want to come in here squeezing

00:29:33.650 --> 00:29:36.230
pressing the legs out drawing the

00:29:36.230 --> 00:29:38.510
tailbone down finding length through the

00:29:38.510 --> 00:29:40.010
heart the crown of the head lots of hard

00:29:40.010 --> 00:29:41.840
work here full body integration draw the

00:29:41.840 --> 00:29:43.580
shoulders away from the ears one more

00:29:43.580 --> 00:29:49.250
deep breath in lean back into it and

00:29:49.250 --> 00:29:53.150
exhale release everything awesome use

00:29:53.150 --> 00:29:56.230
your hands to guide you on to your back

00:29:56.230 --> 00:29:58.940
take a second to extend the legs out

00:29:58.940 --> 00:30:00.470
long stretching through the front of the

00:30:00.470 --> 00:30:02.690
hip creases here so we've compressed

00:30:02.690 --> 00:30:09.020
them and now we're stretching them and

00:30:09.020 --> 00:30:10.340
then when you're ready scoop the

00:30:10.340 --> 00:30:12.260
tailbone up and we'll hug the knees in

00:30:12.260 --> 00:30:13.970
towards the chest give yourself a little

00:30:13.970 --> 00:30:19.030
hug here Rock gently side to side hmm

00:30:20.590 --> 00:30:23.150
cool then we'll release the soles of the

00:30:23.150 --> 00:30:24.559
feet to the ground knees are gonna still

00:30:24.559 --> 00:30:27.350
point up towards the sky here I'm gonna

00:30:27.350 --> 00:30:29.179
scoop my tailbone under so that my lower

00:30:29.179 --> 00:30:31.640
back becomes super yummy flush with the

00:30:31.640 --> 00:30:35.510
mat interlace the fingertips bring them

00:30:35.510 --> 00:30:37.490
behind the head keep the elbows super

00:30:37.490 --> 00:30:41.450
wide here you can extend the thumbs

00:30:41.450 --> 00:30:44.450
create a little hammock a little comfort

00:30:44.450 --> 00:30:45.650
zone for your neck here sometimes it's

00:30:45.650 --> 00:30:46.730
nice to even give yourself a little

00:30:46.730 --> 00:30:49.429
massage great moving with the breath

00:30:49.429 --> 00:30:51.440
just like we did in the vinyasa notice

00:30:51.440 --> 00:30:52.700
that the lower back has started to come

00:30:52.700 --> 00:30:55.130
up here scoop the tailbone up nail the

00:30:55.130 --> 00:30:58.760
navel to the spine here we go inhale in

00:30:58.760 --> 00:31:01.159
exhale keep the gaze up towards the sky

00:31:01.159 --> 00:31:02.780
as you lift your heart

00:31:02.780 --> 00:31:06.289
elbows stay nice and wide again gaze is

00:31:06.289 --> 00:31:07.909
staying up maybe even slightly back

00:31:07.909 --> 00:31:11.630
avoid this crunch here hover here

00:31:11.630 --> 00:31:13.880
squeeze the knees together energetically

00:31:13.880 --> 00:31:15.260
press on all four corners of the feet

00:31:15.260 --> 00:31:22.460
elbows extending left or right and then

00:31:22.460 --> 00:31:24.039
slowly release down

00:31:24.039 --> 00:31:27.440
awesome inhaling again here navel to

00:31:27.440 --> 00:31:32.320
spine exhale lift inhale lower exhale

00:31:32.320 --> 00:31:37.418
lift keep it going

00:31:38.049 --> 00:31:41.120
hug the lower ribs in navel up towards

00:31:41.120 --> 00:31:43.640
the spine navel down towards the spine

00:31:43.640 --> 00:31:46.549
and tailbone up towards the sky so super

00:31:46.549 --> 00:31:47.900
flush into the lower back body so we're

00:31:47.900 --> 00:31:49.730
really finding this awesome compression

00:31:49.730 --> 00:31:52.400
in the abdominal wall without crunching

00:31:52.400 --> 00:31:54.669
the neck

00:31:59.300 --> 00:32:01.560
careful not to rush it keep it nice and

00:32:01.560 --> 00:32:04.710
slow in control with your breath inhale

00:32:04.710 --> 00:32:11.540
lower exhale lift gaze is up and back

00:32:17.870 --> 00:32:22.200
chin is lifting up towards the sky we're

00:32:22.200 --> 00:32:36.800
gonna do five more two more and last one

00:32:37.220 --> 00:32:40.380
awesome gently release take the hands to

00:32:40.380 --> 00:32:41.760
the belly give yourself a little pet

00:32:41.760 --> 00:32:44.460
here and we'll open the knees out wide

00:32:44.460 --> 00:32:47.100
for a nice restorative posture to end

00:32:47.100 --> 00:32:51.510
here we go soup Tabata Kinison tail bone

00:32:51.510 --> 00:32:53.250
now lengthens towards the front edge of

00:32:53.250 --> 00:32:55.350
the mat we let gravity do the work here

00:32:55.350 --> 00:32:58.260
take a second to breathe in deeply here

00:32:58.260 --> 00:33:00.420
and let the arms rest gently as at your

00:33:00.420 --> 00:33:12.180
sides letting it all go ride this wave

00:33:12.180 --> 00:33:15.180
for as long as time allows here so you

00:33:15.180 --> 00:33:19.350
may stay here for two minutes five

00:33:19.350 --> 00:33:22.740
minutes maybe you slide the legs out

00:33:22.740 --> 00:33:28.400
long for a more traditional shavasana or

00:33:28.400 --> 00:33:32.100
I invite you to ask yourself what else

00:33:32.100 --> 00:33:34.890
you might need here this is where the

00:33:34.890 --> 00:33:36.870
true yoga comes from I feel like we're

00:33:36.870 --> 00:33:40.470
we really unite so if you're feeling

00:33:40.470 --> 00:33:42.650
like you could go for a supine twist

00:33:42.650 --> 00:33:46.740
maybe you come here maybe you take a

00:33:46.740 --> 00:33:50.790
bridge pose or a nice back bend if

00:33:50.790 --> 00:33:52.470
you're new to the practice you can comb

00:33:52.470 --> 00:33:54.630
through the foundations of yoga videos

00:33:54.630 --> 00:33:57.270
that we have to kind of expand your tool

00:33:57.270 --> 00:33:59.310
belt so that you can really play in this

00:33:59.310 --> 00:34:00.930
moment asking yourself what do I need

00:34:00.930 --> 00:34:05.040
and how am I going to listen to my body

00:34:05.040 --> 00:34:07.840
and take care of that

00:34:07.840 --> 00:34:10.300
so I have lots of options here I'm gonna

00:34:10.300 --> 00:34:11.770
stop telling you what to do and just

00:34:11.770 --> 00:34:14.260
suggest that you ask yourself what do I

00:34:14.260 --> 00:34:16.659
need and what am I going to do to

00:34:16.659 --> 00:34:19.120
fulfill down the body maybe it's a happy

00:34:19.120 --> 00:34:22.900
baby pose maybe it's just rolling around

00:34:22.900 --> 00:34:24.850
on the ground with your dog or your cat

00:34:24.850 --> 00:34:31.780
or your child maybe you're practicing

00:34:31.780 --> 00:34:33.040
with the loved one right now and you can

00:34:33.040 --> 00:34:35.860
grab their hand I'm still ways sweet if

00:34:35.860 --> 00:34:39.400
you don't have one don't worry maybe

00:34:39.400 --> 00:34:41.469
bring your hands into a nice mudra index

00:34:41.469 --> 00:34:46.449
finger to thumb so I'm gonna stop

00:34:46.449 --> 00:34:48.699
talking here and just bid you a farewell

00:34:48.699 --> 00:34:53.940
by saying namaste beautiful practice

00:34:53.940 --> 00:34:56.050
don't decide where it ends

00:34:56.050 --> 00:34:59.830
take your yoga up off the mat and into

00:34:59.830 --> 00:35:02.730
the rest of your day

00:35:10.730 --> 00:35:27.320
[Music]