WEBVTT

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everyone so today we're going to tackle

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another yoga for weight loss video

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really this is just a practice that is

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intended to wake up and strengthen and

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perhaps tone all the major muscle groups

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or at least most of them while also

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playing with ease and hopefully

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increasing flexibility in the body we're

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also going to tap into the breath and

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find what feels good

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so to begin today we're going to start

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flat on our backs go ahead and get

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comfortable here yeah man I'm a little

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sore from my previous practice yesterday

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in the day before so just see what

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happens and you know that's a good

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little lesson as we kind of step on the

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mat and step into the present moment or

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a good little reminder to just open your

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mind up to new experience forget what

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you previously know or have experienced

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on the mat maybe you've tried a video

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before and didn't get all the way

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through it or didn't quite like it

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wasn't your thing or your body wasn't

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really feeling up for it that day so

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just kind of hit the refresh button and

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just open yourself up to seeing what

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happens I am happy to guide you through

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this video today let's begin with a nice

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long beautiful neck here tucking the

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chin into the chest closing the eyes

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letting the hands rest either gently at

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your side or gently on the belly mine

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feel best here on the hip creases today

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for some reason again just seeing what

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happens opening yourselves up to the

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present moment by bringing our awareness

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to the breath

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begin to deepen the breath here take a

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nice full belly breath in the belly

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might rise as you inhale and fall as you

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exhale

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awesome reach the fingertips up and

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overhead keep deepening the breath here

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and throughout the practice today see if

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you can find nice long smooth deep

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breaths I cannot say that enough to just

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keep bringing your awareness back to the

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breath okay find a little organic

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movement here spread the fingertips

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spread the toes you might rotate the

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wrists rotate the ankles then I'm going

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to walk my feet my heels over towards

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the right bottom corner of my mat some

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will walk them on over I'm going to

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press into my head and shimmy my

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shoulders head and shoulders all the way

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towards the right corner so I'm kind of

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coming to the bottom right corner top

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right corner and kind of coming into

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this crescent moon shape more or less

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now I'm going to take my right

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fingertips grab my left wrist and just a

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gentle pull here really mindful in the

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body kind of setting the tone for our

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practice today we're going to create

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some heat in the body but we always want

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to work from a place of softness of ease

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of mindfulness creating strength that

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way rather than this kind of mindless

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forceful action that's a no-brainer

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for the last few breaths here I'm going

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to lift the left leg up cross the left

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ankle over the right breathe deep into

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the left side body relaxing the

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shoulders on the exhale and on your next

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inhale in fill the lungs with air expand

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but on the exhale soften and release

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everything we're going to walk it back

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through Center and take it to the other

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side so walking the heels now towards

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the bottom left corner of the mat

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reaching the arms up overhead and then

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pressing into the back of the head and

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shimmying the shoulders now over towards

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the left corner taking the left excuse

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me yeah the left fingertips to the right

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wrist reaching up and overhead and same

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thing on the other side here my friends

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breathing into the right side body

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on the exhale relax your shoulders down

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keep the skin of the face nice and soft

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notice if you're clenching anywhere so

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if you can begin to soften and relax

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those tight places on the exhale lift up

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the right leg cross the right ankle over

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the left have a little crescent moon

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here breathing into the right side body

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this feels super great super yummy with

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the support of the earth inhale fill the

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lungs with air expand and on your exhale

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release and soften everything back to

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Center walk your head neck shoulders and

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heels legs back to the center line take

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a deep breath in full body stretch point

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the toes flex the feet then we're going

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to hug the knees into the chest wrap the

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arms around the shins scoop the tailbone

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up all your navel down towards the spine

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and a couple rocks here back and forth

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sure it feels nice then I'm going to hug

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squeeze knees into the chest relax the

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shoulders down and away from the ears

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interlace the fingertips bring them up

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and overhead and then slide them

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underneath behind the back of the head

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the neck you can keep the thumbs

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extended here some of you might have

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done this with me before in another

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video

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keep the thumbs extended you might even

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give yourself a little massage a little

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massage sensual massage

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shut up Adriene and after you've done

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that go ahead and find extension long

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beautiful neck elbows extending left to

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right so they're going to want to come

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in here see if you can keep them nice

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and long in fact take a second here to

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pin them to the earth find length in the

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neck they begin to flex your feet inhale

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in exhale lift your shins parallel to

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the ceiling now knees are just drawing

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slightly in front of the hip points so

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that my lower back can become flush with

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the mat kind of kisses the mat there for

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support right away my abdominal wall

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becomes a little bit engaged as I scoop

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the tailbone up draw the navel down I'm

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wiggling my toes just kind of rotating

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the ankles in the feet here inviting

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that self-expression into the practice

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at any and all times so the more we can

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kind of integrate you into the practice

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I feel like one the better time you'll

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have two the more benefits you'll reap

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from the yoga practice and just the more

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likely you are to enjoy the workout or

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the practice itself which means you

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might return to it again enjoying the

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journey is key so finding self

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expression whenever you can take a deep

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breath in on your exhale lift the head

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the neck the shoulders keep the elbows

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wide nice and long imagine a lot of

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space a big juicy piece of fruit between

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the chin and the chest and the lower

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back is going to want to come up here

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but I'm going to say no and support by

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lowering my navel down and lifting my

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tailbone up so I'm kind of tucking my

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pelvis in so that the lower back can

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become nice and long great release the

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fingertips bring the palms together

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interlace the fingertips here keep the

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index finger extended I'm moving I'm

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like here and then I'm going to

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straighten the right leg and draw a line

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with my index finger over towards the

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bottom left corner of the mat now so

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that I don't have any pain or tension in

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the neck I'm extending through the crown

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of the head and I'm keeping bright

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through the toes and really reaching

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towards the index finger

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inhale in exhale bend both knees draw

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rainbow up and overhead and take it

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towards the right side of the room

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extending now through the left leg

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inhale in exhale back through Center and

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taking it over towards the right extend

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through excuse me over towards the left

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extend through the right leg this is a

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little Yoga for the brain to keep

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drawing the navel down as we come back

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through Center and over towards the

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right extending through the left leg one

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more time on each side we got this

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lifting up lengthening through the crown

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of the head and calming over towards the

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left extending through the right leg and

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last time through Center we go towards

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the right take a deep breath in on your

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exhale bend both knees come back to

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Center

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bring the arms back behind the neck

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cradle the neck here and then slowly

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we'll release everything down bringing

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the soles the feet together coming to

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soup to baddha konasana with the arms

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and legs kind of mirroring each other

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here so soles of the feet come together

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the hips are super tight you might draw

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your toes out towards the bottom edge of

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the mat otherwise hike those heels up

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towards your tail and breathe deep here

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close your eyes relaxing through the

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groin the hips softening and gently

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release your fingertips bring them to

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the outer edges of your thighs closing

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the knees here we wrap this part of our

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practice by hugging the knees up towards

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the chest crossing the right ankle over

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the left

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grabbing outer edges of the feet and

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then going for a little rock front to

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back this might seem a little silly to

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you do you do it at least three times

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just give her a try if it feels really

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good do it five times it feels awesome

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rock and roll all day long I don't care

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okay coming up to a nice cross-legged

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position point is find what feels good

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and from here we'll lift up through the

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sternum find a little grounding

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opposition by tagging a little weight in

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the elbows take a deep breath in

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and then on your exhale bring your right

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palm to your left knee swim the left

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fingertips behind inhale lift and

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lengthen as you exhale journey into your

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twist

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again inhale lengthening through the

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crown of the head exhale moving into the

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twist

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taking the navel the belly along for the

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ride breathe deep into the lower belly

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then exhale looking past the left

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shoulder one more deep breath in and

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exhale gently releasing back to Center

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and taking it to the other side the left

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palm to right knee right fingertips swim

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behind think up through the crown of the

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head so we're not leaning back into the

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lower back here but keeping the sitting

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bones grounded so I can lift up through

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that center channel what that might mean

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is you don't twist as far right away but

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that does mean that you're twisting from

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the right place is kind of working with

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integrity and working from the inside

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out let's take two more breaths here

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lifting up on the inhale churning into

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the twist on the exhale

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take one more deep breath in lift your

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heart and then exhale bring it on back

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through to Center take a couple seconds

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here to just move in a circle warming up

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the spine here as we inhale we come

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forward exhale around and back this is

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also awesome for digestion which if

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you're looking to lose weight I highly

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recommend you take a second to mindfully

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analyze kind of your digestion pay

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better attention to how your body reacts

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to the things you eat go ahead and

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reverse your circle inhaling as you come

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forward exhaling as you come around and

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back you might begin to get the neck and

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shoulders involved here warming up the

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spine also get a little booty massage

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here always looking on the bright side

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and then coming back up to Center great

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inhale reach the fingertips up and

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overhead palms come together as we

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interlace inhale reaching index fingers

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forward up and back take a deep breath

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in here smile and then exhale releasing

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the fingertips and diving forward to all

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fours take a second here to come to

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tabletop position wrists directly

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underneath the shoulders press up and

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out of the palms press into the tops of

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the feet make sure that you check in

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with the neck here so remembering always

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the neck is a beautiful extension of the

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spine so I'm not crunching here and I'm

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not letting it hang low but go ahead and

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keep your gaze straight down and find

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well length through the back of the neck

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draw your shoulders away from your ears

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and then see if you can draw your navel

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up towards your spine so a nice tabletop

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position here take a deep breath in and

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on your exhale press into the tops of

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your feet lift your knees let them hover

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we hover in cow or in cat hair cat

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variation for three nice long breaths

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hang with me full body experience

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shoulders drawing away from the ears

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pressing into the pinky toes even

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pressing up and out of the palms one

00:13:43.879 --> 00:13:47.480
more breath and then exhale we release

00:13:47.480 --> 00:13:49.339
nice work bring the two big toes

00:13:49.339 --> 00:13:51.620
together widen the knees as wide as the

00:13:51.620 --> 00:13:54.019
mat and send it on back extended Child's

00:13:54.019 --> 00:13:56.779
Pose with active arms so reach your

00:13:56.779 --> 00:13:58.129
fingertips towards the front edge of

00:13:58.129 --> 00:14:01.490
your mat as you release your heart and

00:14:01.490 --> 00:14:05.839
your forehead down this might be a great

00:14:05.839 --> 00:14:07.970
place to connect with a little of that

00:14:07.970 --> 00:14:09.620
self-expression I was talking about

00:14:09.620 --> 00:14:11.689
earlier you might sway a little side to

00:14:11.689 --> 00:14:15.769
side always finding ways to become more

00:14:15.769 --> 00:14:19.029
alive in the body to work out the kinks

00:14:19.029 --> 00:14:21.199
kind of honoring yourself in that way

00:14:21.199 --> 00:14:23.559
understanding that everybody is

00:14:23.559 --> 00:14:28.399
different and unique and beautiful so

00:14:28.399 --> 00:14:30.970
our yoga practice should reflect that

00:14:30.970 --> 00:14:33.679
great draw your navel up come back to

00:14:33.679 --> 00:14:35.299
all fours walking the knees back

00:14:35.299 --> 00:14:36.829
underneath the hip points the wrists

00:14:36.829 --> 00:14:39.250
underneath the shoulders

00:14:39.250 --> 00:14:41.959
two out of three our second hovering cat

00:14:41.959 --> 00:14:44.629
here we inhale in exhale pressing up out

00:14:44.629 --> 00:14:46.759
of the knees notice it's not a Giganta

00:14:46.759 --> 00:14:50.480
with here just a gentle lift checking in

00:14:50.480 --> 00:14:51.679
with that line from the crown of the

00:14:51.679 --> 00:14:52.970
head to the tip of the tailbone as I

00:14:52.970 --> 00:14:54.920
draw the shoulders back away from the

00:14:54.920 --> 00:14:56.750
ears press up and out of my foundation

00:14:56.750 --> 00:14:59.779
grow up from the ground one more breath

00:14:59.779 --> 00:15:01.610
here as I find that upward current of

00:15:01.610 --> 00:15:05.360
energy and then I gently release the

00:15:05.360 --> 00:15:07.610
knees back down this time curl the feet

00:15:07.610 --> 00:15:11.660
under walk the palms forward and from

00:15:11.660 --> 00:15:13.850
here I send my sitting bones up towards

00:15:13.850 --> 00:15:14.209
the sky

00:15:14.209 --> 00:15:17.269
I really rock the pelvis bring the belly

00:15:17.269 --> 00:15:19.819
towards the tops of the thighs and find

00:15:19.819 --> 00:15:22.040
heart to earth pose here forehead and

00:15:22.040 --> 00:15:25.009
heart melting to the ground spread your

00:15:25.009 --> 00:15:28.069
palms on the hop thoughts and heart to

00:15:28.069 --> 00:15:29.809
earth pose so if your shoulders are

00:15:29.809 --> 00:15:31.370
super tight here you might not even

00:15:31.370 --> 00:15:33.049
bring the head all the way to the ground

00:15:33.049 --> 00:15:35.569
you might just let it hover here working

00:15:35.569 --> 00:15:37.309
on this lengthen the lower back as we

00:15:37.309 --> 00:15:39.199
tilt the pelvis belly towards the tops

00:15:39.199 --> 00:15:42.980
of the thighs if you are able to release

00:15:42.980 --> 00:15:43.879
forehead to the earth

00:15:43.879 --> 00:15:46.639
use your exhale to soften the heart

00:15:46.639 --> 00:15:49.429
further down and whatever variation

00:15:49.429 --> 00:15:50.449
you're in finally

00:15:50.449 --> 00:15:52.279
in the side body find integrity in the

00:15:52.279 --> 00:15:55.009
palms and we're kind of in a puppy

00:15:55.009 --> 00:15:58.189
posture here kind of a half dog so if

00:15:58.189 --> 00:16:00.290
you're ever tired and you want to

00:16:00.290 --> 00:16:02.829
substitute this or downward facing dog I

00:16:02.829 --> 00:16:06.379
recommend you do so same benefits just a

00:16:06.379 --> 00:16:10.309
little less heating more cooling great

00:16:10.309 --> 00:16:11.929
take a deep breath in on your exhale

00:16:11.929 --> 00:16:14.509
press and all ten fingerprints lift your

00:16:14.509 --> 00:16:17.959
hearts come back to all fours

00:16:17.959 --> 00:16:20.779
last hovering cat here checking in with

00:16:20.779 --> 00:16:22.339
our core pressing up and out of the

00:16:22.339 --> 00:16:23.929
palms make sure you have your alignment

00:16:23.929 --> 00:16:25.819
before you lift your knees inhale in and

00:16:25.819 --> 00:16:29.029
on an exhale we gently let the knees

00:16:29.029 --> 00:16:32.149
hover find your action points drawing

00:16:32.149 --> 00:16:34.129
the shoulders away gaze straight down

00:16:34.129 --> 00:16:36.589
navel lower belly drawing up towards the

00:16:36.589 --> 00:16:39.970
spine softening that lower rib cage in

00:16:39.970 --> 00:16:45.049
two more breaths might find a little bit

00:16:45.049 --> 00:16:46.819
of a heat here a little bit of a shake

00:16:46.819 --> 00:16:48.889
that's good that prana energy moving

00:16:48.889 --> 00:16:51.319
through the body waking up those muscles

00:16:51.319 --> 00:16:53.929
and on an exhale we release the knees

00:16:53.929 --> 00:16:55.970
down hallelujah we made it curl the toes

00:16:55.970 --> 00:16:57.919
under this time walking the palms

00:16:57.919 --> 00:16:59.779
forward to come up into downward facing

00:16:59.779 --> 00:17:00.730
dog

00:17:00.730 --> 00:17:03.649
now engage the belly here navel comes to

00:17:03.649 --> 00:17:06.049
the spine I lift the left knee followed

00:17:06.049 --> 00:17:08.089
by the right find that tilt and the

00:17:08.089 --> 00:17:11.779
pelvis here as I slowly slowly rise up

00:17:11.779 --> 00:17:14.148
into our first downward dog to the

00:17:14.148 --> 00:17:17.559
practice together peddling the feet

00:17:17.829 --> 00:17:20.240
finding a little movement here so not

00:17:20.240 --> 00:17:22.220
even worrying about the asana shape

00:17:22.220 --> 00:17:26.209
downward-facing dog for the first few

00:17:26.209 --> 00:17:27.679
breaths here just kind of finding a

00:17:27.679 --> 00:17:31.490
little bit of movement honoring again

00:17:31.490 --> 00:17:33.440
your body whatever you did earlier today

00:17:33.440 --> 00:17:36.320
or last night maybe you have something

00:17:36.320 --> 00:17:38.149
in healing that you're tending to right

00:17:38.149 --> 00:17:40.519
now as you pedal the feet press up and

00:17:40.519 --> 00:17:46.190
out of the palms then walk your two big

00:17:46.190 --> 00:17:47.950
toes together turn them in just slightly

00:17:47.950 --> 00:17:50.809
imagine the tops of the thighs spiraling

00:17:50.809 --> 00:17:52.460
in towards each other and then out

00:17:52.460 --> 00:17:54.350
towards the back of the mat then press

00:17:54.350 --> 00:17:55.519
up and out of your palms

00:17:55.519 --> 00:17:57.710
relax your head over draw your shoulders

00:17:57.710 --> 00:17:59.110
out and away from the ears

00:17:59.110 --> 00:18:01.850
imagine your two armpit chest your

00:18:01.850 --> 00:18:03.660
armpits basically

00:18:03.660 --> 00:18:05.850
looking at each other here so there's

00:18:05.850 --> 00:18:07.110
lots of space between the ears and

00:18:07.110 --> 00:18:07.830
shoulders

00:18:07.830 --> 00:18:11.430
one more breath in here inhale got

00:18:11.430 --> 00:18:13.560
exactly there and then exhale bend the

00:18:13.560 --> 00:18:15.210
knees generously belly to the tops of

00:18:15.210 --> 00:18:16.890
the thighs hang with me as we gently

00:18:16.890 --> 00:18:19.140
draw a line with the nose look forward

00:18:19.140 --> 00:18:20.910
and you can either hop the feet up

00:18:20.910 --> 00:18:23.010
towards the front edge of your mat or go

00:18:23.010 --> 00:18:27.300
for a slow walk all the way up towards

00:18:27.300 --> 00:18:29.310
the front edge we'll arrive here

00:18:29.310 --> 00:18:31.980
together feet hip-width apart and we let

00:18:31.980 --> 00:18:35.580
it all hang over uttanasana take two to

00:18:35.580 --> 00:18:37.200
three breaths here to find a little

00:18:37.200 --> 00:18:40.620
movement in your body bend the knees as

00:18:40.620 --> 00:18:42.150
generously as you need to you might grab

00:18:42.150 --> 00:18:43.970
the elbows Rock a little side to side

00:18:43.970 --> 00:18:46.500
you might shake the head a little yes or

00:18:46.500 --> 00:18:49.860
no you might pedal the feet and we all

00:18:49.860 --> 00:18:53.689
will continue to deepen the breath

00:18:55.730 --> 00:18:58.230
toes are pointing forward I press into

00:18:58.230 --> 00:19:00.750
all four corners of the feet inhale lift

00:19:00.750 --> 00:19:02.640
up to flat back position sliding the

00:19:02.640 --> 00:19:04.860
palms all the way to the tops of the

00:19:04.860 --> 00:19:06.540
thighs on this first one looping the

00:19:06.540 --> 00:19:09.030
shoulders finding that hovering cat even

00:19:09.030 --> 00:19:12.350
here maybe as we draw the navel in

00:19:12.350 --> 00:19:14.580
maintain this link through the sternum

00:19:14.580 --> 00:19:16.050
through the crown of the head and then

00:19:16.050 --> 00:19:17.640
draw the shoulder blades in together and

00:19:17.640 --> 00:19:20.790
down and away so my elbows are pulling

00:19:20.790 --> 00:19:24.630
back one more breath here and on an

00:19:24.630 --> 00:19:27.210
exhale we soften and release everything

00:19:27.210 --> 00:19:29.820
back down we tuck the chin into the

00:19:29.820 --> 00:19:32.270
chest press into our foundation and

00:19:32.270 --> 00:19:35.250
slowly begin to roll it up curling the

00:19:35.250 --> 00:19:43.770
tailbone in stacking the spine and

00:19:43.770 --> 00:19:47.580
slowly we arrive in Tadasana Mountain

00:19:47.580 --> 00:19:52.710
Pose bring the palms together here at

00:19:52.710 --> 00:19:54.240
the heart take a deep breath in lift

00:19:54.240 --> 00:19:56.940
your sternum to your thumbs then soft

00:19:56.940 --> 00:19:58.770
knees here find a little bounce a little

00:19:58.770 --> 00:20:00.690
buoyancy this is going to be coming with

00:20:00.690 --> 00:20:02.820
super helpful for us in our practice

00:20:02.820 --> 00:20:05.160
today head over heart heart over pelvis

00:20:05.160 --> 00:20:08.100
I inhale spread the fingertips left to

00:20:08.100 --> 00:20:10.760
right and reach it all the way up on the

00:20:10.760 --> 00:20:13.500
exhale diving forward soft knees here

00:20:13.500 --> 00:20:14.590
leading with

00:20:14.590 --> 00:20:18.010
heart Lewton asana forward fold

00:20:18.010 --> 00:20:21.220
now inhale slide the palms up to the

00:20:21.220 --> 00:20:23.320
shins lift a flat back position long

00:20:23.320 --> 00:20:27.100
beautiful neck and exhale soften and bow

00:20:27.100 --> 00:20:29.500
fingertips come to the mat we set the

00:20:29.500 --> 00:20:32.490
right foot back into our runners lunge

00:20:32.490 --> 00:20:35.500
inhale loop the shoulders look forward

00:20:35.500 --> 00:20:37.210
let your heart really open up towards

00:20:37.210 --> 00:20:39.730
the front edge of the mat breathe lots

00:20:39.730 --> 00:20:41.020
of space between the ears and shoulders

00:20:41.020 --> 00:20:43.330
here then make sure you're not on a

00:20:43.330 --> 00:20:45.789
tightrope it on two separate planes take

00:20:45.789 --> 00:20:47.470
your left thumb peel your left hip

00:20:47.470 --> 00:20:50.740
crease back level the hips here find

00:20:50.740 --> 00:20:52.480
integrity again working from the ground

00:20:52.480 --> 00:20:56.380
up inhale in as you exhale plant the

00:20:56.380 --> 00:20:58.690
palms step it back to plank

00:20:58.690 --> 00:21:01.179
zip the legs together by bringing the

00:21:01.179 --> 00:21:04.840
two big toes to kiss spread the palms

00:21:04.840 --> 00:21:07.750
wide send the sit bones down towards the

00:21:07.750 --> 00:21:09.370
heels energetically and send the

00:21:09.370 --> 00:21:12.220
shoulders away from the ears press up

00:21:12.220 --> 00:21:14.289
and out of the palms really spike your

00:21:14.289 --> 00:21:16.690
heels towards the back of the mat deep

00:21:16.690 --> 00:21:18.250
breath in here as you press up and out

00:21:18.250 --> 00:21:18.850
of the palms

00:21:18.850 --> 00:21:20.730
almost hollowing through the upper back

00:21:20.730 --> 00:21:23.440
then on an exhale slowly lower to the

00:21:23.440 --> 00:21:25.750
knees cross the ankles and walk the

00:21:25.750 --> 00:21:28.390
palms just a bit forward coming into a

00:21:28.390 --> 00:21:32.640
half plank here so tucking the pelvis

00:21:32.640 --> 00:21:34.870
making adjustments finding that nice

00:21:34.870 --> 00:21:36.549
long beautiful line from the crown of

00:21:36.549 --> 00:21:38.820
the head to the tip of the tailbone

00:21:38.820 --> 00:21:41.020
great draw the shoulders away from the

00:21:41.020 --> 00:21:43.230
ears inhale look forward just slightly

00:21:43.230 --> 00:21:45.909
exhale slowly lower down keeping the

00:21:45.909 --> 00:21:47.590
elbows hugging into the side body as

00:21:47.590 --> 00:21:49.690
long as you can pressing your knuckles

00:21:49.690 --> 00:21:52.330
slowly lower down and then release the

00:21:52.330 --> 00:21:54.730
feet and inhale loop the shoulders lift

00:21:54.730 --> 00:21:57.159
your heart Cobra nice small Cobra here

00:21:57.159 --> 00:22:00.010
to start exhale release curl the toes

00:22:00.010 --> 00:22:02.289
under press it all the way up to your

00:22:02.289 --> 00:22:04.870
plank position then draw your navel up

00:22:04.870 --> 00:22:07.390
and back as we send it into downward

00:22:07.390 --> 00:22:08.260
facing dog

00:22:08.260 --> 00:22:13.450
pedal it out continue to breathe deep my

00:22:13.450 --> 00:22:18.700
friends and then nice and easy nothing

00:22:18.700 --> 00:22:20.350
fancy step the right foot up into your

00:22:20.350 --> 00:22:22.470
runners lunge warming up the body here

00:22:22.470 --> 00:22:24.549
finding a little movement we'll take the

00:22:24.549 --> 00:22:26.049
right thumb now maybe peel the right hip

00:22:26.049 --> 00:22:27.200
crease back

00:22:27.200 --> 00:22:30.440
space level the hips can always lower

00:22:30.440 --> 00:22:33.799
the back knee here no problemo then loop

00:22:33.799 --> 00:22:35.389
your shoulders come light on your

00:22:35.389 --> 00:22:36.799
fingertips let your heart radiate

00:22:36.799 --> 00:22:41.750
forward strong legs deep breath in on an

00:22:41.750 --> 00:22:43.700
exhale rock that back foot up to meet

00:22:43.700 --> 00:22:45.289
the front feet hip-width apart or flush

00:22:45.289 --> 00:22:48.669
together hangover forward fold

00:22:48.669 --> 00:22:51.320
now deep breath in fingertips on the mat

00:22:51.320 --> 00:22:54.169
now we lift up to flat back position so

00:22:54.169 --> 00:22:55.730
now we have three variations of this

00:22:55.730 --> 00:22:57.889
flat back we have fingertips on the mat

00:22:57.889 --> 00:22:59.929
palms on the shins and palms on the

00:22:59.929 --> 00:23:02.240
thighs I encourage you to do what best

00:23:02.240 --> 00:23:04.070
suits you you can also mix and match

00:23:04.070 --> 00:23:07.460
them take a deep breath in and on your

00:23:07.460 --> 00:23:11.240
exhale soften everything in bow back all

00:23:11.240 --> 00:23:13.399
the way up we spiral the shoulders open

00:23:13.399 --> 00:23:14.929
left to right spread your fingertips

00:23:14.929 --> 00:23:16.549
take a deep breath in press into your

00:23:16.549 --> 00:23:19.940
feet reach it up strong legs and exhale

00:23:19.940 --> 00:23:21.860
we come back to the heart lift your

00:23:21.860 --> 00:23:25.130
sternum to your thumbs find the soft

00:23:25.130 --> 00:23:27.080
knees again nice buoyancy here as we

00:23:27.080 --> 00:23:31.190
inhale reach it up again exhale think up

00:23:31.190 --> 00:23:33.080
and over lots of space in the spine

00:23:33.080 --> 00:23:38.000
enjoy the smooze forward fold deep

00:23:38.000 --> 00:23:40.010
breath in as we inhale lift to flat back

00:23:40.010 --> 00:23:45.590
exhale soften and bow plant the palms

00:23:45.590 --> 00:23:49.480
this time step or hop it back to plank

00:23:49.480 --> 00:23:52.100
now two big toes are together once again

00:23:52.100 --> 00:23:54.049
we're sending the heels towards the back

00:23:54.049 --> 00:23:56.120
of the mat I'm pressing up and out of

00:23:56.120 --> 00:23:58.039
the palms really pressing up and out so

00:23:58.039 --> 00:23:59.750
not sinking into my bones here but

00:23:59.750 --> 00:24:01.639
finding stability in the shoulders by

00:24:01.639 --> 00:24:04.159
engaging my core drawing the shoulders

00:24:04.159 --> 00:24:06.919
away from the ears nice full body

00:24:06.919 --> 00:24:09.289
experience great you can lower the knees

00:24:09.289 --> 00:24:11.450
here or you can stay in full plank for

00:24:11.450 --> 00:24:13.700
this as we hug the elbows into the side

00:24:13.700 --> 00:24:16.010
body gently take our gaze forward and

00:24:16.010 --> 00:24:18.799
slowly lower down nice and slow see if

00:24:18.799 --> 00:24:20.149
you can get a constant rate of speed

00:24:20.149 --> 00:24:22.220
here and if you eventually fall to smile

00:24:22.220 --> 00:24:27.919
enjoy inhale lift up Cobra exhale soften

00:24:27.919 --> 00:24:30.679
and bow curl the toes under press up to

00:24:30.679 --> 00:24:32.929
plank if that transition is a little too

00:24:32.929 --> 00:24:34.610
intense for you at this moment you can

00:24:34.610 --> 00:24:36.379
always transition by coming to all fours

00:24:36.379 --> 00:24:38.629
first and then sending it up to downward

00:24:38.629 --> 00:24:40.220
facing dog which is where we will all

00:24:40.220 --> 00:24:40.990
meet

00:24:40.990 --> 00:24:45.620
peddling the feet great walk the two big

00:24:45.620 --> 00:24:48.500
toes together drop your left heel slide

00:24:48.500 --> 00:24:51.980
the right leg all the way up now take

00:24:51.980 --> 00:24:53.809
your right toes turn them towards the

00:24:53.809 --> 00:24:55.340
left side of the mat to level your hips

00:24:55.340 --> 00:24:56.750
here and then see if you can square off

00:24:56.750 --> 00:24:58.580
the shoulders here as well so it might

00:24:58.580 --> 00:25:00.110
mean that your leg doesn't go as high

00:25:00.110 --> 00:25:02.270
but at least we're in a nice juicy

00:25:02.270 --> 00:25:04.309
alignment bone stacked right deep breath

00:25:04.309 --> 00:25:07.159
in exhale draw a line with your right

00:25:07.159 --> 00:25:08.780
knee all the way towards the right side

00:25:08.780 --> 00:25:10.549
of your mat up and over to kiss your

00:25:10.549 --> 00:25:14.120
right elbow Wow then inhale drop your

00:25:14.120 --> 00:25:16.179
left heel send the right leg back up

00:25:16.179 --> 00:25:20.720
deep breath in exhale right knee crosses

00:25:20.720 --> 00:25:23.260
up and over to kiss the left elbow

00:25:23.260 --> 00:25:26.720
looking forward and exhale back all the

00:25:26.720 --> 00:25:27.890
way three-legged dog

00:25:27.890 --> 00:25:30.049
now carving a line all the way through

00:25:30.049 --> 00:25:31.640
Center notice how I'm not just going

00:25:31.640 --> 00:25:33.380
straight through but I'm thinking up

00:25:33.380 --> 00:25:35.419
with my navel up and over hugging my

00:25:35.419 --> 00:25:37.700
knee up towards my chest and then

00:25:37.700 --> 00:25:38.990
eventually stepping it all the way up

00:25:38.990 --> 00:25:40.010
and into my lunge

00:25:40.010 --> 00:25:42.620
great this I'm going to plaque this time

00:25:42.620 --> 00:25:45.289
I'm going to plant too much coffee I'm

00:25:45.289 --> 00:25:47.539
like yeah that's right Yogi's drink

00:25:47.539 --> 00:25:48.890
coffee although I'm trying not to drink

00:25:48.890 --> 00:25:53.809
coffee plant the back heel draw your

00:25:53.809 --> 00:25:55.789
hands to your hips inhale lead with your

00:25:55.789 --> 00:25:57.559
heart press into your feet lift it up

00:25:57.559 --> 00:26:00.770
warrior one right toes pointing forward

00:26:00.770 --> 00:26:02.630
left toes pointing towards the front

00:26:02.630 --> 00:26:05.090
left corner of the room or the mat now

00:26:05.090 --> 00:26:08.690
if you're a beginner you might just be

00:26:08.690 --> 00:26:10.610
working on anchoring that back leg if

00:26:10.610 --> 00:26:12.530
you're experienced really let's see if

00:26:12.530 --> 00:26:14.240
we can get the bottom of that right

00:26:14.240 --> 00:26:16.580
thigh parallel to the mat and anywhere

00:26:16.580 --> 00:26:18.350
in between of course my friends is fine

00:26:18.350 --> 00:26:21.440
tuck your pelvis draw your navel in kind

00:26:21.440 --> 00:26:23.150
of knit the lower ribcage together here

00:26:23.150 --> 00:26:24.919
find your integrity as you loop the

00:26:24.919 --> 00:26:26.960
shoulders and inhale reach the

00:26:26.960 --> 00:26:30.320
fingertips forward up and back pull the

00:26:30.320 --> 00:26:33.380
thumbs back here inhale in exhale open

00:26:33.380 --> 00:26:34.460
up to warrior two

00:26:34.460 --> 00:26:36.890
now you might widen your stance here

00:26:36.890 --> 00:26:39.799
bend a little deeper make sure you can

00:26:39.799 --> 00:26:45.130
see your front right big toe excuse me

00:26:45.130 --> 00:26:47.929
pull the right up pull the pinkies back

00:26:47.929 --> 00:26:50.600
lift your heart lengthen your tailbone

00:26:50.600 --> 00:26:53.960
down deep breath in here looking past

00:26:53.960 --> 00:26:54.980
the right fingertips

00:26:54.980 --> 00:26:57.019
then on an exhale flip your palm

00:26:57.019 --> 00:26:59.480
straighten your front leg take your gaze

00:26:59.480 --> 00:27:01.870
to the left and draw your palms together

00:27:01.870 --> 00:27:04.940
deep breath in here exhale warrior two

00:27:04.940 --> 00:27:09.289
looking past the right fingertips inhale

00:27:09.289 --> 00:27:13.880
open your palms reach it up straight leg

00:27:13.880 --> 00:27:17.019
exhale warrior two

00:27:17.320 --> 00:27:20.750
deep breath lots of space between the

00:27:20.750 --> 00:27:22.880
ears and shoulders here two more times

00:27:22.880 --> 00:27:28.940
just like this strong legs that left

00:27:28.940 --> 00:27:31.720
inner thigh still is nice and charged

00:27:31.720 --> 00:27:34.519
I'm stacking head over heart heart over

00:27:34.519 --> 00:27:38.440
pelvis as I move through my vinyasa and

00:27:38.440 --> 00:27:42.490
then exhale back to warrior two

00:27:42.490 --> 00:27:44.870
beautiful bring the right elbow to the

00:27:44.870 --> 00:27:47.179
top of the right thigh sink deep into

00:27:47.179 --> 00:27:50.210
that right leg breathe into the outer

00:27:50.210 --> 00:27:52.399
edge of that right hip then trace the

00:27:52.399 --> 00:27:54.860
line with your left fingertips along the

00:27:54.860 --> 00:27:56.899
left side body behind the left ear and

00:27:56.899 --> 00:27:59.630
then reach up and over towards the front

00:27:59.630 --> 00:28:02.149
of the mat or the room so you might be

00:28:02.149 --> 00:28:03.710
thinking that we're here but we're

00:28:03.710 --> 00:28:05.929
actually going for the side stretch here

00:28:05.929 --> 00:28:08.149
engaging the belly drawing the navel

00:28:08.149 --> 00:28:11.029
back heart is spiraling up towards the

00:28:11.029 --> 00:28:12.350
sky in fact you might cheat and take

00:28:12.350 --> 00:28:14.990
your left palm and smear it across your

00:28:14.990 --> 00:28:17.500
ribcage to remind you to open up here

00:28:17.500 --> 00:28:20.090
then return left fingertips to reach

00:28:20.090 --> 00:28:21.919
forward notice how I'm not collapsing

00:28:21.919 --> 00:28:23.870
into the right shoulder here but I'm

00:28:23.870 --> 00:28:26.710
keeping that integrity that space I'm

00:28:26.710 --> 00:28:28.580
pressing into the outer edge of that

00:28:28.580 --> 00:28:31.070
back foot if I want to I can release the

00:28:31.070 --> 00:28:32.600
right fingertips to the ground here and

00:28:32.600 --> 00:28:38.510
open up for one breath take a deep

00:28:38.510 --> 00:28:41.090
breath in here and exhale send your gaze

00:28:41.090 --> 00:28:43.519
down release everything as we pivot on

00:28:43.519 --> 00:28:46.250
the back leg plant the palms and step it

00:28:46.250 --> 00:28:50.330
back to plank or half plank this time

00:28:50.330 --> 00:28:52.250
choose your vinyasa so you can be at

00:28:52.250 --> 00:28:54.169
half plank or at the top of a push-up

00:28:54.169 --> 00:28:56.779
inhale in shift forward exhale

00:28:56.779 --> 00:28:58.549
chaturanga practice hugging the elbows

00:28:58.549 --> 00:29:00.409
in you might go all the way down to

00:29:00.409 --> 00:29:02.870
Cobra or this time you might flip it to

00:29:02.870 --> 00:29:04.850
up dog pressing up and out of the palms

00:29:04.850 --> 00:29:06.590
drawing the shoulder blades in and

00:29:06.590 --> 00:29:08.760
together lengthening through the

00:29:08.760 --> 00:29:10.440
out of the head inhale as you exhale

00:29:10.440 --> 00:29:12.980
draw your navel towards your spine and

00:29:12.980 --> 00:29:17.480
send it on back downward facing dog

00:29:17.810 --> 00:29:20.150
great bring the two big toes together

00:29:20.150 --> 00:29:22.590
slide the sole the left leg up keep

00:29:22.590 --> 00:29:23.970
pressing up and out of the palms here

00:29:23.970 --> 00:29:26.130
find that upward current of energy in

00:29:26.130 --> 00:29:28.200
the arms so that we're not hurting the

00:29:28.200 --> 00:29:29.210
wrists

00:29:29.210 --> 00:29:31.800
now turning the left toes towards the

00:29:31.800 --> 00:29:33.380
right side of the mat leveling the hips

00:29:33.380 --> 00:29:35.400
squaring the shoulders take a deep

00:29:35.400 --> 00:29:36.870
breath in as you drop through that right

00:29:36.870 --> 00:29:40.290
heel and then on an exhale we bring the

00:29:40.290 --> 00:29:43.320
left knee towards the left elbow to kiss

00:29:43.320 --> 00:29:45.150
looking forward press up and out of the

00:29:45.150 --> 00:29:48.740
palms deep breath in exhale send it back

00:29:48.740 --> 00:29:51.510
crossing it over left knee to right

00:29:51.510 --> 00:29:56.250
elbow deep breath in and exhale

00:29:56.250 --> 00:29:59.790
three-legged dog last time carving a

00:29:59.790 --> 00:30:01.650
line through Center think up and over as

00:30:01.650 --> 00:30:04.230
you squeeze squeeze hug those left

00:30:04.230 --> 00:30:06.090
excuse-me hug the left knee up towards

00:30:06.090 --> 00:30:07.980
the heart draw the shoulders away from

00:30:07.980 --> 00:30:08.490
the ears

00:30:08.490 --> 00:30:12.540
aha and then we plant it finding your

00:30:12.540 --> 00:30:14.640
runners lunge here for one breath then

00:30:14.640 --> 00:30:16.500
planting that back foot now for warrior

00:30:16.500 --> 00:30:19.290
one on the other side peeling the left

00:30:19.290 --> 00:30:21.150
hip crease back I'll find my footing

00:30:21.150 --> 00:30:23.730
lift my heart and whenever you're ready

00:30:23.730 --> 00:30:25.350
inhale in reaching the fingertips

00:30:25.350 --> 00:30:27.570
forward up and back pull the thumbs back

00:30:27.570 --> 00:30:30.090
as you lift your heart tucking the

00:30:30.090 --> 00:30:34.710
pelvis lengthening tailbone down hands

00:30:34.710 --> 00:30:36.210
can also stay on the waistline here no

00:30:36.210 --> 00:30:42.900
problem breathing deep inhale in on an

00:30:42.900 --> 00:30:47.100
exhale open up into warrior two outer

00:30:47.100 --> 00:30:49.430
edge of that back leg is nice and strong

00:30:49.430 --> 00:30:52.140
bending deep in that front like I pull

00:30:52.140 --> 00:30:53.880
my pinkies back and again just make sure

00:30:53.880 --> 00:30:56.880
you can see your front big toe breathing

00:30:56.880 --> 00:31:00.390
deep shoulders away from the ears flip

00:31:00.390 --> 00:31:02.400
the palms inhale straighten the legs

00:31:02.400 --> 00:31:04.980
palms come together deep breath in tuck

00:31:04.980 --> 00:31:08.100
your pelvis tailbone lengthens down on

00:31:08.100 --> 00:31:11.070
an exhale send your focus past the left

00:31:11.070 --> 00:31:13.550
fingertips a deep Bend warrior two

00:31:13.550 --> 00:31:16.110
inhale straighten that leg draw energy

00:31:16.110 --> 00:31:18.050
up through both arches of the feet and

00:31:18.050 --> 00:31:20.820
exhale via bridge asana

00:31:20.820 --> 00:31:30.830
you inhale and exhale navel draws in Shh

00:31:30.830 --> 00:31:35.759
inhale reach it up straight legs exhale

00:31:35.759 --> 00:31:38.509
full body experience strong legs

00:31:38.509 --> 00:31:40.799
softening that lower ribcage maybe bend

00:31:40.799 --> 00:31:42.840
a little deeper let's see one more deep

00:31:42.840 --> 00:31:47.659
breath in and exhale take up space

00:31:47.659 --> 00:31:51.059
warrior two great this time bending the

00:31:51.059 --> 00:31:52.679
left elbow bringing it to the top of the

00:31:52.679 --> 00:31:54.659
left thigh tracing a line with the right

00:31:54.659 --> 00:31:57.029
fingertips all the way up the side body

00:31:57.029 --> 00:31:59.190
behind the ear and reaching up and

00:31:59.190 --> 00:32:01.259
overhead you might take that right palm

00:32:01.259 --> 00:32:05.429
and use it to maybe smear some thin

00:32:05.429 --> 00:32:07.340
she's gonna say like honey or something

00:32:07.340 --> 00:32:10.049
across the rib cage to spiral the heart

00:32:10.049 --> 00:32:12.240
up and then bring your fingertips back

00:32:12.240 --> 00:32:14.460
again not collapsing left ear to left

00:32:14.460 --> 00:32:16.259
shoulder but finding that extension

00:32:16.259 --> 00:32:20.399
through the crown strong legs engaged in

00:32:20.399 --> 00:32:22.049
the belly pull your right thumb back

00:32:22.049 --> 00:32:24.590
lean back into the pose for one breath

00:32:24.590 --> 00:32:26.820
then you can stay here to go a step

00:32:26.820 --> 00:32:28.350
further you might release your finger

00:32:28.350 --> 00:32:30.659
left fingertips down go a little deeper

00:32:30.659 --> 00:32:32.340
and bending into that left hip and then

00:32:32.340 --> 00:32:35.570
inhale open up through the right wing

00:32:35.570 --> 00:32:37.529
take one more breath here

00:32:37.529 --> 00:32:40.230
strong in the back leg and then exhale

00:32:40.230 --> 00:32:41.519
send your left

00:32:41.519 --> 00:32:43.860
excuse-me send your gaze down bring the

00:32:43.860 --> 00:32:46.649
fingertips back to your mat and we

00:32:46.649 --> 00:32:48.840
vinyasa you can send it back extended

00:32:48.840 --> 00:32:50.870
Child's Pose here right away or vinyasa

00:32:50.870 --> 00:32:53.850
stepping it back to plank or half plank

00:32:53.850 --> 00:32:55.740
shifting your weight forward hugging the

00:32:55.740 --> 00:32:56.399
elbows in

00:32:56.399 --> 00:32:58.379
we either inhale lift up to Cobra or

00:32:58.379 --> 00:33:01.590
updog Yogi's choice and if you're not

00:33:01.590 --> 00:33:02.669
familiar with what I'm talking about

00:33:02.669 --> 00:33:04.500
check us out in the foundations of yoga

00:33:04.500 --> 00:33:07.799
series and we could just kind of break

00:33:07.799 --> 00:33:10.139
down the poses one by one there and it's

00:33:10.139 --> 00:33:14.879
super helpful and yummy for even

00:33:14.879 --> 00:33:16.679
experienced Yogi's to just kind of go

00:33:16.679 --> 00:33:19.019
back to basics back to that beginner's

00:33:19.019 --> 00:33:20.730
mind okay I'm here in downward-facing

00:33:20.730 --> 00:33:24.659
dog I'm pedaling it out I'm going to

00:33:24.659 --> 00:33:27.360
slowly walk my feet towards the center

00:33:27.360 --> 00:33:29.460
of my mat here and then I'm going to

00:33:29.460 --> 00:33:31.649
heel toe heel toe the feet as wide as

00:33:31.649 --> 00:33:34.169
the mat toes turn out just slightly

00:33:34.169 --> 00:33:34.950
heels

00:33:34.950 --> 00:33:37.710
are in and then gently I'm going to look

00:33:37.710 --> 00:33:38.909
forward lengthen through the crown of

00:33:38.909 --> 00:33:41.279
the head then soften the knees as I

00:33:41.279 --> 00:33:44.000
slowly come into a deep yogic squat

00:33:44.000 --> 00:33:49.169
strong legs here palms come together at

00:33:49.169 --> 00:33:51.539
the heart if we can if I'm feeling a

00:33:51.539 --> 00:33:53.279
little unstable here or perhaps my feet

00:33:53.279 --> 00:33:55.950
aren't able to come down who cares no

00:33:55.950 --> 00:33:57.750
problem keep the heels lifted keep the

00:33:57.750 --> 00:33:59.220
fingertips on the ground and breathe

00:33:59.220 --> 00:34:03.149
deep into these babies nice long

00:34:03.149 --> 00:34:05.370
beautiful neck here if you are able to

00:34:05.370 --> 00:34:07.380
come homes to the heart then use the

00:34:07.380 --> 00:34:10.280
outer edges of your arms to press into

00:34:10.280 --> 00:34:12.659
the inner legs I'm going to turn this

00:34:12.659 --> 00:34:13.589
way so you can see me a little better

00:34:13.589 --> 00:34:15.869
and then find resistance there hugging

00:34:15.869 --> 00:34:17.489
the knees back into the arms so there's

00:34:17.489 --> 00:34:18.690
a little bit of resistance there if

00:34:18.690 --> 00:34:23.040
you're able to bring the palms here any

00:34:23.040 --> 00:34:25.320
variation is good checking in with the

00:34:25.320 --> 00:34:30.839
hips breathing deep great then no matter

00:34:30.839 --> 00:34:32.730
what variation you're at heels lifted or

00:34:32.730 --> 00:34:34.589
down bring your left palm to the center

00:34:34.589 --> 00:34:37.109
line and inhale open up through your

00:34:37.109 --> 00:34:39.659
right arm now you might start right stop

00:34:39.659 --> 00:34:41.489
right here that's about as far as it'll

00:34:41.489 --> 00:34:43.409
go maybe you can go all the way up

00:34:43.409 --> 00:34:45.329
towards the sky but anywhere in between

00:34:45.329 --> 00:34:47.760
is nice and also to find little movement

00:34:47.760 --> 00:34:53.369
is quite nice as well keep pressing into

00:34:53.369 --> 00:34:55.199
the outer edges of the feet slowly

00:34:55.199 --> 00:34:58.319
release it back down right palm replaces

00:34:58.319 --> 00:35:00.030
the left and we inhale open up through

00:35:00.030 --> 00:35:02.099
the left wing oh yeah

00:35:02.099 --> 00:35:04.920
breathe deep again it might just come

00:35:04.920 --> 00:35:06.900
this far and that is a-ok might come a

00:35:06.900 --> 00:35:09.089
little bit I find that when I get myself

00:35:09.089 --> 00:35:11.010
permission to move and find what feels

00:35:11.010 --> 00:35:13.829
good I often find space and length that

00:35:13.829 --> 00:35:15.960
I didn't even know was there so might

00:35:15.960 --> 00:35:17.609
look a little silly it might even feel

00:35:17.609 --> 00:35:20.790
it might feel even sillier but give

00:35:20.790 --> 00:35:23.339
yourself permission to move however

00:35:23.339 --> 00:35:25.890
feels good pressing into the outer edges

00:35:25.890 --> 00:35:27.930
the feet I inhale one more time and

00:35:27.930 --> 00:35:30.800
exhale come back to Center

00:35:30.800 --> 00:35:33.770
crow pose or bakasana plant the palms

00:35:33.770 --> 00:35:37.859
gently come up on to your toes walk the

00:35:37.859 --> 00:35:39.839
palms slightly forward inhale think up

00:35:39.839 --> 00:35:42.599
and over I'm going to gently walk my

00:35:42.599 --> 00:35:45.089
knees towards the armpit chest keep my

00:35:45.089 --> 00:35:46.740
gaze looking forward and I might just

00:35:46.740 --> 00:35:48.100
get this far guys

00:35:48.100 --> 00:35:50.140
nice little balancing pose crap here we

00:35:50.140 --> 00:35:52.750
have a whole video just on this pose

00:35:52.750 --> 00:35:54.820
nice and long in the neck and I might

00:35:54.820 --> 00:35:56.350
just Rock a little back and forth here

00:35:56.350 --> 00:35:58.720
full body strengthener as I press up

00:35:58.720 --> 00:36:01.480
might lift up onto the toes lift up off

00:36:01.480 --> 00:36:04.120
the toes for one second here again gaze

00:36:04.120 --> 00:36:07.360
straight forward if I want to go into

00:36:07.360 --> 00:36:09.610
full Boston I might walk my knees all

00:36:09.610 --> 00:36:11.470
the way up find that length as I lift

00:36:11.470 --> 00:36:13.930
one toe than the other breathe deep here

00:36:13.930 --> 00:36:17.830
pressing up and out of the palms inner

00:36:17.830 --> 00:36:19.540
are just come together I find length

00:36:19.540 --> 00:36:21.340
space between the ears and the shoulders

00:36:21.340 --> 00:36:23.490
and then I release back down

00:36:23.490 --> 00:36:26.860
great slowly transitioning onto the

00:36:26.860 --> 00:36:28.630
sitting bones I send my legs out in

00:36:28.630 --> 00:36:30.610
front inhale reach it all the way up and

00:36:30.610 --> 00:36:33.340
shake out the legs and exhale forward

00:36:33.340 --> 00:36:34.350
fold

00:36:34.350 --> 00:36:36.760
now the knees can bend as generously as

00:36:36.760 --> 00:36:39.910
you need to here just finding a little

00:36:39.910 --> 00:36:42.490
length on the lower back relaxing the

00:36:42.490 --> 00:36:49.390
head over then releasing rotate the

00:36:49.390 --> 00:36:53.490
wrist a couple times if you need to and

00:36:53.490 --> 00:36:58.439
then coming back on to flat back yay

00:36:58.650 --> 00:37:02.500
mm-hmm soles of the feet flat on the

00:37:02.500 --> 00:37:05.080
earth knees up towards the sky if you

00:37:05.080 --> 00:37:06.670
need to say take a second here to kind

00:37:06.670 --> 00:37:08.950
of just windshield wiper the legs that

00:37:08.950 --> 00:37:11.290
always feels good again always sneak in

00:37:11.290 --> 00:37:12.760
those little grace notes those little

00:37:12.760 --> 00:37:14.830
pieces of movement that make you feel

00:37:14.830 --> 00:37:15.970
good and then are going to make you

00:37:15.970 --> 00:37:18.520
stick with your practice they're going

00:37:18.520 --> 00:37:23.710
to encourage you great press into the

00:37:23.710 --> 00:37:26.170
palms inhale lift the shins again

00:37:26.170 --> 00:37:28.750
parallel to the ceiling tuck your

00:37:28.750 --> 00:37:30.280
tailbone a little bit so that lower back

00:37:30.280 --> 00:37:35.020
can become flush with the mat then once

00:37:35.020 --> 00:37:36.810
again palms come together we interlace

00:37:36.810 --> 00:37:39.310
keeping the index finger extended just

00:37:39.310 --> 00:37:40.570
like we did at the beginning of our

00:37:40.570 --> 00:37:43.450
class our video now notice I'm not

00:37:43.450 --> 00:37:44.980
drawing my shoulders up towards the ears

00:37:44.980 --> 00:37:46.690
but rather finding that resistance

00:37:46.690 --> 00:37:49.180
drawing them down and away I'm going to

00:37:49.180 --> 00:37:51.250
inhale straighten the right leg just as

00:37:51.250 --> 00:37:54.280
I did before and exhale lift the head

00:37:54.280 --> 00:37:56.200
the neck the shoulders and draw that

00:37:56.200 --> 00:37:57.700
line once again over towards the left

00:37:57.700 --> 00:38:01.330
side of the mat deep breath in here

00:38:01.330 --> 00:38:03.280
and exhale switching through Center and

00:38:03.280 --> 00:38:09.370
taking it to the other side inhale and

00:38:09.370 --> 00:38:12.940
exhale and really rather than say inhale

00:38:12.940 --> 00:38:14.260
exhale here I'd rather you just follow

00:38:14.260 --> 00:38:17.040
your breath moving from side to side

00:38:17.040 --> 00:38:19.600
when your fingertips go to the left you

00:38:19.600 --> 00:38:22.030
extend through your right leg and when

00:38:22.030 --> 00:38:23.260
your fingertips go to the right you

00:38:23.260 --> 00:38:26.020
extends or your left leg how about that

00:38:26.020 --> 00:38:28.180
moving with your breath keeping the

00:38:28.180 --> 00:38:32.410
navel actively drawing down I keep

00:38:32.410 --> 00:38:36.280
hitting my mic here I apologize now to

00:38:36.280 --> 00:38:38.650
avoid any tension or tightness in the

00:38:38.650 --> 00:38:41.680
neck keep lifting your chin and keep

00:38:41.680 --> 00:38:44.610
length through the crown of the head

00:38:44.610 --> 00:38:46.900
shoulders drawing away from the ears I'm

00:38:46.900 --> 00:38:50.230
working my lower abdomen here breathing

00:38:50.230 --> 00:38:56.130
deep keep it going

00:38:56.160 --> 00:38:59.800
and now I'm going to come back to Center

00:38:59.800 --> 00:39:01.390
before I release my head down I'm going

00:39:01.390 --> 00:39:03.700
to bring my palms to the back of the

00:39:03.700 --> 00:39:07.090
head and bicycle right knee to left

00:39:07.090 --> 00:39:11.710
elbow straighten right leg and then

00:39:11.710 --> 00:39:19.270
switch and switch and switch two more on

00:39:19.270 --> 00:39:25.990
each side switch and switch switch that

00:39:25.990 --> 00:39:28.050
exhales necessary for me and switch

00:39:28.050 --> 00:39:30.850
okay great come back to Center release

00:39:30.850 --> 00:39:31.600
it down

00:39:31.600 --> 00:39:35.170
and again soup Tabata konasana this time

00:39:35.170 --> 00:39:36.760
bring your hands to your belly Pet it

00:39:36.760 --> 00:39:44.740
out great bring your left hand to your

00:39:44.740 --> 00:39:46.330
heart right hand stays on the belly

00:39:46.330 --> 00:39:48.270
elbows are relaxing down at your sides

00:39:48.270 --> 00:39:51.130
close your eyes job well done take a

00:39:51.130 --> 00:39:56.760
nice deep breath in and exhale out

00:39:57.170 --> 00:40:00.020
you might stay here for a couple breaths

00:40:00.020 --> 00:40:02.790
you might extend the legs out long

00:40:02.790 --> 00:40:06.150
coming into more of a corpse pose or

00:40:06.150 --> 00:40:09.570
shavasana arms at your side but whatever

00:40:09.570 --> 00:40:11.340
you do to take at least a couple breaths

00:40:11.340 --> 00:40:14.850
not longer to reconnect back to the

00:40:14.850 --> 00:40:17.400
natural ebb and flow of your breath to

00:40:17.400 --> 00:40:23.730
notice how you feel in your body and be

00:40:23.730 --> 00:40:25.940
at peace