Ashtanga yoga app

Ashtanga Primary Series Yoga Class Preview with KinoYoga

1
00:00:00,350 –> 00:00:02,879
welcome to the practice of ashtanga yoga

2
00:00:02,879 –> 00:00:04,620
today we’re going to start off with a

3
00:00:04,620 –> 00:00:07,020
primary series if you need more

4
00:00:07,020 –> 00:00:08,580
explanation be sure to check the other

5
00:00:08,580 –> 00:00:10,320
videos in this series before you jump

6
00:00:10,320 –> 00:00:12,719
right into the practice starting in some

7
00:00:12,719 –> 00:00:14,370
house lee dahee with the base of the big

8
00:00:14,370 –> 00:00:16,079
toes together put your hands into prayer

9
00:00:16,079 –> 00:00:17,730
position right at the center of your

10
00:00:17,730 –> 00:00:19,380
heart and we’ll begin with the opening

11
00:00:19,380 –> 00:00:22,529
invocation concentrate the mind on the

12
00:00:22,529 –> 00:00:26,359
inner body one long inhalation

13
00:00:33,879 –> 00:00:38,539
one day guru nantan Aravind a sander

14
00:00:38,539 –> 00:00:42,320
cheetah SWAT Masuka vibhuti nice Reyes a

15
00:00:42,320 –> 00:00:46,190
jungle acai money samsara Halle Halle

16
00:00:46,190 –> 00:00:50,540
moja shanti Abihu Purusha Karim shank

17
00:00:50,540 –> 00:00:53,629
recede Hardy Nam sahastrara some Shui

18
00:00:53,629 –> 00:00:57,969
temprano mommy Patanjali

19
00:01:06,090 –> 00:01:08,619
now we’re ready to begin the practice

20
00:01:08,619 –> 00:01:10,570
starting off with Surya Namaskar a a

21
00:01:10,570 –> 00:01:12,970
come inhale raise your arms and away

22
00:01:12,970 –> 00:01:15,640
exhale pivot from the waist fold go down

23
00:01:15,640 –> 00:01:18,159
Trini inhale lift your chest to Twilight

24
00:01:18,159 –> 00:01:20,200
exhale step back keep the shoulder

25
00:01:20,200 –> 00:01:21,909
strong chaturanga dandasana

26
00:01:21,909 –> 00:01:25,149
pancha inhale upward facing dog shot

27
00:01:25,149 –> 00:01:26,830
exhale over your toes

28
00:01:26,830 –> 00:01:28,630
downward facing dog keep the belly

29
00:01:28,630 –> 00:01:31,360
sucked in breathe five times the elbows

30
00:01:31,360 –> 00:01:33,220
are straight the mind is calm and

31
00:01:33,220 –> 00:01:35,860
focused on the inner body control the

32
00:01:35,860 –> 00:01:37,630
pace of inhalation the pace of

33
00:01:37,630 –> 00:01:39,610
exhalation and let the first Sun

34
00:01:39,610 –> 00:01:42,130
Salutation awaken the inner fire of

35
00:01:42,130 –> 00:01:44,950
purification following the breath and

36
00:01:44,950 –> 00:01:47,649
allow that to drop your attention into

37
00:01:47,649 –> 00:01:49,569
the subtle body keeping the mind focused

38
00:01:49,569 –> 00:01:54,459
deep within look forwards up the inhale

39
00:01:54,459 –> 00:01:55,990
step your feet in between the hands

40
00:01:55,990 –> 00:01:58,330
walking forward look up ash though

41
00:01:58,330 –> 00:02:01,240
exhale pivot from the hips go down Nava

42
00:02:01,240 –> 00:02:03,069
inhale stand all the way up press your

43
00:02:03,069 –> 00:02:05,769
palms reach it high exhale some us see

44
00:02:05,769 –> 00:02:08,949
the he again a-come inhale raise your

45
00:02:08,949 –> 00:02:11,590
arms gaze at the thumbs and away exhale

46
00:02:11,590 –> 00:02:14,950
belly sucks in fold go down Trini inhale

47
00:02:14,950 –> 00:02:17,590
lift your chest and look up – twice

48
00:02:17,590 –> 00:02:19,660
exhale keep the shoulder strong step

49
00:02:19,660 –> 00:02:22,750
back chaturanga dandasana go down pancha

50
00:02:22,750 –> 00:02:25,060
inhale belly sucks in lift the spine up

51
00:02:25,060 –> 00:02:27,580
dog shot exhale roll over your toes

52
00:02:27,580 –> 00:02:29,140
downward facing dog

53
00:02:29,140 –> 00:02:31,090
feet are hips-width apart hands are

54
00:02:31,090 –> 00:02:33,519
shoulder width apart gently press into

55
00:02:33,519 –> 00:02:35,470
the palms while gently pressing into the

56
00:02:35,470 –> 00:02:37,300
base of your feet base of the big toes

57
00:02:37,300 –> 00:02:39,730
and the heels pressing down lift your

58
00:02:39,730 –> 00:02:41,709
kneecaps all the way into the pelvic

59
00:02:41,709 –> 00:02:43,930
floor to continue the activation of the

60
00:02:43,930 –> 00:02:46,379
legs deep into the center of your body

61
00:02:46,379 –> 00:02:49,150
hollow out the low belly creating space

62
00:02:49,150 –> 00:02:51,300
deep in the center of your pelvis

63
00:02:51,300 –> 00:02:53,739
breathing through inhalation and

64
00:02:53,739 –> 00:02:57,010
exhalation equalizing the breath and

65
00:02:57,010 –> 00:02:59,290
after five breaths look forward sup the

66
00:02:59,290 –> 00:03:00,970
inhale walk your feet between the hands

67
00:03:00,970 –> 00:03:03,970
look up ash though exhale fold the ribs

68
00:03:03,970 –> 00:03:06,610
onto the thighs go down Nava inhale

69
00:03:06,610 –> 00:03:09,069
stand all the way up and some us ttohi

70
00:03:09,069 –> 00:03:11,200
come back down now we’re going to add in

71
00:03:11,200 –> 00:03:12,819
a jump so we’ll add a little more fire

72
00:03:12,819 –> 00:03:15,010
a-come inhale raise your arms

73
00:03:15,010 –> 00:03:17,140
do I exhale did it from the waist fold

74
00:03:17,140 –> 00:03:19,870
forward go down trainee inhale lift your

75
00:03:19,870 –> 00:03:22,000
chest firm the shoulder girdle Chitauri

76
00:03:22,000 –> 00:03:23,920
exhale jump your hips over the hands

77
00:03:23,920 –> 00:03:25,629
bend the elbows chaturanga

78
00:03:25,629 –> 00:03:28,690
panja inhale upward facing dog shot

79
00:03:28,690 –> 00:03:31,870
exhale push back downward facing dog

80
00:03:31,870 –> 00:03:33,790
equalize the posture for an even

81
00:03:33,790 –> 00:03:35,349
distribution of weight between your

82
00:03:35,349 –> 00:03:37,989
hands and your feet gently gaze towards

83
00:03:37,989 –> 00:03:40,000
the navel keeping a conscious awareness

84
00:03:40,000 –> 00:03:42,910
of the inner body pivot through the hip

85
00:03:42,910 –> 00:03:44,860
joints drawing the pubic bone back while

86
00:03:44,860 –> 00:03:47,650
hollowing out the pelvis let your breath

87
00:03:47,650 –> 00:03:49,720
be resonant and deep controlling your

88
00:03:49,720 –> 00:03:51,099
breath with your diaphragm but not

89
00:03:51,099 –> 00:03:52,510
pushing out the low belly when you

90
00:03:52,510 –> 00:03:55,269
inhale or when you exhale the elbows are

91
00:03:55,269 –> 00:03:56,890
straight the arms are firm prepare to

92
00:03:56,890 –> 00:03:59,079
jump forward nice strong shoulders sup

93
00:03:59,079 –> 00:04:01,000
the inhale jump into the strength of the

94
00:04:01,000 –> 00:04:04,150
shoulders look up ash though exhale fold

95
00:04:04,150 –> 00:04:07,120
go down Nava inhale stand all the way up

96
00:04:07,120 –> 00:04:09,459
reach your palms high and exhale

97
00:04:09,459 –> 00:04:11,739
samasthiti he again

98
00:04:11,739 –> 00:04:14,620
a-come inhale roll the shoulders forward

99
00:04:14,620 –> 00:04:17,889
the way exhale pivot from the waist go

100
00:04:17,889 –> 00:04:20,709
down trainee inhale create length and

101
00:04:20,709 –> 00:04:23,050
space to try exhale firm your pelvic

102
00:04:23,050 –> 00:04:25,050
floor to soften the landing chaturanga

103
00:04:25,050 –> 00:04:28,360
pancha inhale upward facing dog shot

104
00:04:28,360 –> 00:04:30,580
exhale over your toes downward facing

105
00:04:30,580 –> 00:04:30,970
dog

106
00:04:30,970 –> 00:04:32,530
make sure to roll over the toes at the

107
00:04:32,530 –> 00:04:34,720
same time this simple movement will

108
00:04:34,720 –> 00:04:37,000
build coordination from the backwards

109
00:04:37,000 –> 00:04:38,620
direction of your pelvis into the

110
00:04:38,620 –> 00:04:40,240
strength it takes to do the whole

111
00:04:40,240 –> 00:04:44,080
ashtanga yoga practice equalizing the

112
00:04:44,080 –> 00:04:46,060
pace of inhalation and exhalation will

113
00:04:46,060 –> 00:04:48,490
calm and steady the mind keep the

114
00:04:48,490 –> 00:04:50,919
shoulder strong keep the kneecaps lifted

115
00:04:50,919 –> 00:04:52,599
and feel the length and extension

116
00:04:52,599 –> 00:04:54,610
through the whole body while at the same

117
00:04:54,610 –> 00:04:56,760
time keeping a balanced and calm

118
00:04:56,760 –> 00:05:00,039
integration of deflection of your spine

119
00:05:00,039 –> 00:05:02,169
as you prepare to jump forward strong

120
00:05:02,169 –> 00:05:04,450
shoulders up the inhale jump into that

121
00:05:04,450 –> 00:05:06,910
spinal flexion as you lift the chest and

122
00:05:06,910 –> 00:05:10,000
look up ash to exhale fold go down Nava

123
00:05:10,000 –> 00:05:11,680
inhale reach your arms high press your

124
00:05:11,680 –> 00:05:13,570
palms gaze at the thumbs exhale

125
00:05:13,570 –> 00:05:17,110
samasthiti ki last time a come in the

126
00:05:17,110 –> 00:05:19,090
Hale raise your arms press the palms

127
00:05:19,090 –> 00:05:22,180
look up the way exhale pivot from the

128
00:05:22,180 –> 00:05:22,599
waist

129
00:05:22,599 –> 00:05:25,330
fold forward go down Trini inhale lift

130
00:05:25,330 –> 00:05:26,020
your chest

131
00:05:26,020 –> 00:05:27,640
Chitauri exhale with the power of your

132
00:05:27,640 –> 00:05:28,220
pelvic

133
00:05:28,220 –> 00:05:31,640
or jump back soft landing pancha inhale

134
00:05:31,640 –> 00:05:34,210
upward-facing dog shot exhale

135
00:05:34,210 –> 00:05:37,550
downward-facing equalize the pace of

136
00:05:37,550 –> 00:05:41,570
inhalation and exhalation soft steady

137
00:05:41,570 –> 00:05:44,690
mind keep your attention focused on the

138
00:05:44,690 –> 00:05:48,440
inner body five steady breaths feel the

139
00:05:48,440 –> 00:05:51,170
inner fire of purification awakening

140
00:05:51,170 –> 00:05:53,270
being kindled deep in the center of the

141
00:05:53,270 –> 00:05:56,030
pelvis let the low belly be sucked in

142
00:05:56,030 –> 00:05:57,830
the pelvic floor firm while at the same

143
00:05:57,830 –> 00:05:59,720
time pulling your pubic bone back so you

144
00:05:59,720 –> 00:06:02,000
can pivot more deep in the center of

145
00:06:02,000 –> 00:06:04,310
your pelvis then prepare your shoulders

146
00:06:04,310 –> 00:06:06,620
engage a slight spinal flexion pull your

147
00:06:06,620 –> 00:06:09,170
ribs in suck the inhale jump into that

148
00:06:09,170 –> 00:06:12,080
strength look up ash though exhale fold

149
00:06:12,080 –> 00:06:14,690
forward and down Nava inhale stand all

150
00:06:14,690 –> 00:06:16,480
the way up press your palms reach high

151
00:06:16,480 –> 00:06:20,990
exhale samasthiti he Surya Namaskar be

152
00:06:20,990 –> 00:06:23,660
starting off in utkatasana a-come inhale

153
00:06:23,660 –> 00:06:25,790
press your palms gaze at the thumbs the

154
00:06:25,790 –> 00:06:27,590
way exhale fold your torso onto your

155
00:06:27,590 –> 00:06:28,790
thighs straight legs go down

156
00:06:28,790 –> 00:06:31,370
trini inhale lift your chest Chitauri

157
00:06:31,370 –> 00:06:33,530
exhale firm your shoulder girdle pull up

158
00:06:33,530 –> 00:06:35,000
from your core as you pivot forward

159
00:06:35,000 –> 00:06:36,530
through the shoulders exhale chaturanga

160
00:06:36,530 –> 00:06:37,370
dandasana

161
00:06:37,370 –> 00:06:40,460
Vanja inhale upward facing dog shot

162
00:06:40,460 –> 00:06:42,530
exhale downward facing dog

163
00:06:42,530 –> 00:06:45,020
right side warrior once up the inhale

164
00:06:45,020 –> 00:06:46,729
step forward send the right knee forward

165
00:06:46,729 –> 00:06:48,890
press your palms together look up ash

166
00:06:48,890 –> 00:06:51,470
though exhale hands to the floor step

167
00:06:51,470 –> 00:06:54,020
back strong shoulders go down Nava

168
00:06:54,020 –> 00:06:56,930
inhale upward facing dog – ah exhale

169
00:06:56,930 –> 00:06:58,220
downward facing dog

170
00:06:58,220 –> 00:07:01,070
left side warrior one a kata shot inhale

171
00:07:01,070 –> 00:07:02,810
step forward raise your arms press your

172
00:07:02,810 –> 00:07:05,720
palms together dois – shot exhale keep

173
00:07:05,720 –> 00:07:07,640
the core pulled in step back chaturanga

174
00:07:07,640 –> 00:07:10,610
but I of this shot inhale upward-facing

175
00:07:10,610 –> 00:07:13,840
check – or – shot exhale downward facing

176
00:07:13,840 –> 00:07:16,850
keep your mind steady and calm equalize

177
00:07:16,850 –> 00:07:19,400
the breath let the increased fire and

178
00:07:19,400 –> 00:07:21,470
purification of Surya Namaskar

179
00:07:21,470 –> 00:07:25,190
be be a welcome into the inner body if

180
00:07:25,190 –> 00:07:27,110
you can’t press up like I did in this

181
00:07:27,110 –> 00:07:29,540
Sun Salutation just go ahead and jump or

182
00:07:29,540 –> 00:07:32,000
step back maintaining the connection of

183
00:07:32,000 –> 00:07:34,130
your breath with each movement will be

184
00:07:34,130 –> 00:07:35,840
the essence of the practice don’t push

185
00:07:35,840 –> 00:07:37,880
yourself too hard too soon just control

186
00:07:37,880 –> 00:07:39,860
the breath study the mind

187
00:07:39,860 –> 00:07:41,449
move through the movements as though

188
00:07:41,449 –> 00:07:44,210
you’re in a moving meditation the belly

189
00:07:44,210 –> 00:07:45,710
is sucked in the shoulders are firm

190
00:07:45,710 –> 00:07:48,650
prepare to jump forward punch out a shot

191
00:07:48,650 –> 00:07:50,629
inhale press through the shoulders jump

192
00:07:50,629 –> 00:07:52,939
into your strength position lift your

193
00:07:52,939 –> 00:07:55,159
chest look up show it a shot exhale fold

194
00:07:55,159 –> 00:07:57,800
bend your knees Subterra inhale press

195
00:07:57,800 –> 00:07:59,509
your palms together gaze at the thumbs

196
00:07:59,509 –> 00:08:02,659
exhale return to some US ttohi again

197
00:08:02,659 –> 00:08:05,509
bend your knees a come inhale press your

198
00:08:05,509 –> 00:08:08,270
palms gaze at your thumbs the way exhale

199
00:08:08,270 –> 00:08:10,539
fold through the hip joints go down

200
00:08:10,539 –> 00:08:13,279
trini inhale lift your chest look up

201
00:08:13,279 –> 00:08:15,800
chut swari exhale firm your shoulders

202
00:08:15,800 –> 00:08:18,050
pull in through the core as you jump

203
00:08:18,050 –> 00:08:20,750
back to chaturanga dandasana punch out

204
00:08:20,750 –> 00:08:23,659
inhale upward-facing shot exhale

205
00:08:23,659 –> 00:08:26,509
downward facing left side warrior once

206
00:08:26,509 –> 00:08:28,849
up the inhale step forward feel the legs

207
00:08:28,849 –> 00:08:31,129
as your foundation as the arms raise ash

208
00:08:31,129 –> 00:08:33,260
though exhale keep the shoulder girdle

209
00:08:33,260 –> 00:08:36,860
strong step back go down Nava inhale

210
00:08:36,860 –> 00:08:40,789
upward-facing – ah exhale down left side

211
00:08:40,789 –> 00:08:43,760
a khadisha inhale step forward raise

212
00:08:43,760 –> 00:08:45,410
your arms press them together look up

213
00:08:45,410 –> 00:08:48,350
dois the shot exhale keep the shoulder

214
00:08:48,350 –> 00:08:52,070
strong lower down but IO the shot inhale

215
00:08:52,070 –> 00:08:55,160
upward-facing check – or – ah exhale

216
00:08:55,160 –> 00:08:58,130
downward facing in the Ashtanga Yoga

217
00:08:58,130 –> 00:09:00,410
method each breath is coordinated with

218
00:09:00,410 –> 00:09:02,690
the Sanskrit counts this creates the

219
00:09:02,690 –> 00:09:04,850
sacred space of the practice both in the

220
00:09:04,850 –> 00:09:06,380
physical body and perhaps more

221
00:09:06,380 –> 00:09:08,269
importantly in the inner body the body

222
00:09:08,269 –> 00:09:10,250
of your emotions your energy and your

223
00:09:10,250 –> 00:09:13,490
mind so allow your breath to be evenly

224
00:09:13,490 –> 00:09:15,920
coordinated with your movement don’t

225
00:09:15,920 –> 00:09:17,269
take any extra breath unless you

226
00:09:17,269 –> 00:09:19,880
absolutely need to using the mind to be

227
00:09:19,880 –> 00:09:23,060
a meditative key to inner self awareness

228
00:09:23,060 –> 00:09:24,980
the kneecaps pull into the pelvic floor

229
00:09:24,980 –> 00:09:27,170
the body is firm and strong all

230
00:09:27,170 –> 00:09:29,779
remaining common softs look forward

231
00:09:29,779 –> 00:09:32,120
punch Aisha inhale jump into the

232
00:09:32,120 –> 00:09:33,880
strength of your shoulders look up

233
00:09:33,880 –> 00:09:36,560
shoulder shot exhale fold bend your

234
00:09:36,560 –> 00:09:38,930
knees sup tada shot inhale press your

235
00:09:38,930 –> 00:09:40,850
palms gaze at your thumbs thrust through

236
00:09:40,850 –> 00:09:43,279
your legs some us theta key one more

237
00:09:43,279 –> 00:09:46,220
time bend your knees deeply

238
00:09:46,220 –> 00:09:48,829
a-come inhale press your palms look at

239
00:09:48,829 –> 00:09:51,199
the thumbs do a exhale fold forward

240
00:09:51,199 –> 00:09:52,310
through the hip joints

241
00:09:52,310 –> 00:09:55,040
down training inhale lift your chest

242
00:09:55,040 –> 00:09:56,810
Chitauri exhale press through the

243
00:09:56,810 –> 00:09:58,700
shoulders as you pivot into your core

244
00:09:58,700 –> 00:10:01,850
jump back lower down punjah inhale

245
00:10:01,850 –> 00:10:03,860
upward-facing shot exhale

246
00:10:03,860 –> 00:10:06,529
downward-facing sup the inhale step

247
00:10:06,529 –> 00:10:07,940
forward align your right heel with the

248
00:10:07,940 –> 00:10:09,950
left arch as you suck the belly in palms

249
00:10:09,950 –> 00:10:12,920
up gaze at the thumbs ash though exhale

250
00:10:12,920 –> 00:10:15,050
keep the shoulder strong step back go

251
00:10:15,050 –> 00:10:18,980
down Nava in the Hale upward facing – ah

252
00:10:18,980 –> 00:10:21,710
exhale downward facing left side a

253
00:10:21,710 –> 00:10:23,900
khadisha inhale left heel to the right

254
00:10:23,900 –> 00:10:26,930
arch palms up gaze at the thumbs dois –

255
00:10:26,930 –> 00:10:29,000
ah exhale keep the shoulder strong step

256
00:10:29,000 –> 00:10:32,270
back go down three oh the shot inhale

257
00:10:32,270 –> 00:10:35,060
upward-facing check – or – ah exhale

258
00:10:35,060 –> 00:10:37,970
downward facing settle the mind equalize

259
00:10:37,970 –> 00:10:39,980
the pace of inhalation the pace of

260
00:10:39,980 –> 00:10:43,190
exhalation my teacher Pattabhi Jois

261
00:10:43,190 –> 00:10:45,830
always said that the surya namaskar

262
00:10:45,830 –> 00:10:47,120
contained the keys to the entire

263
00:10:47,120 –> 00:10:49,310
practice all of the strengths and all of

264
00:10:49,310 –> 00:10:50,960
the flexibility and the perfect balance

265
00:10:50,960 –> 00:10:52,430
between these two that’s available

266
00:10:52,430 –> 00:10:54,740
through the Ashtanga Yoga method these

267
00:10:54,740 –> 00:10:57,170
keys are available to you in the healthy

268
00:10:57,170 –> 00:10:59,210
and correct practice of the Surya

269
00:10:59,210 –> 00:11:01,670
Namaskar so place your mind here and as

270
00:11:01,670 –> 00:11:03,620
good OG says will gain the benefit of

271
00:11:03,620 –> 00:11:05,630
the entire practice just by consciously

272
00:11:05,630 –> 00:11:07,280
flowing through the movements of Surya

273
00:11:07,280 –> 00:11:09,800
Namaskar a and Surya Namaskar B prepare

274
00:11:09,800 –> 00:11:12,680
to jump forward punch ah – ah inhale

275
00:11:12,680 –> 00:11:15,160
jump into the strength of your shoulders

276
00:11:15,160 –> 00:11:18,140
shoulder shot exhale fold forward and

277
00:11:18,140 –> 00:11:20,660
down Supt odisha

278
00:11:20,660 –> 00:11:23,420
inhale press your palms together and

279
00:11:23,420 –> 00:11:25,970
exhale return to Samos

280
00:11:25,970 –> 00:11:28,520
ttohi moving on to the standing postures

281
00:11:28,520 –> 00:11:31,100
first one padang gusta sana a come

282
00:11:31,100 –> 00:11:33,080
inhale as you fold forward catching on

283
00:11:33,080 –> 00:11:34,640
to your big toes lifting your head

284
00:11:34,640 –> 00:11:36,770
creating space in the pelvis look up the

285
00:11:36,770 –> 00:11:38,839
way exhale fold into that space as you

286
00:11:38,839 –> 00:11:40,400
lift your kneecaps all the way into your

287
00:11:40,400 –> 00:11:42,500
pelvic floor press down onto the base of

288
00:11:42,500 –> 00:11:44,480
your big toes gently gaze towards your

289
00:11:44,480 –> 00:11:47,150
navel and fold your torso gently towards

290
00:11:47,150 –> 00:11:48,380
your thighs bringing your forehead

291
00:11:48,380 –> 00:11:51,440
closer to your shins try to avoid

292
00:11:51,440 –> 00:11:54,080
engaging the arms to go deeper instead

293
00:11:54,080 –> 00:11:54,800
do the work

294
00:11:54,800 –> 00:11:56,330
deepen the hollowness of your pelvic

295
00:11:56,330 –> 00:11:59,000
floor training inhale look up pada hasta

296
00:11:59,000 –> 00:12:00,440
sana step your hands underneath your

297
00:12:00,440 –> 00:12:02,839
feet a come inhale look up again create

298
00:12:02,839 –> 00:12:04,680
the space in the pelvis and

299
00:12:04,680 –> 00:12:06,899
exhale fold your torso onto your thighs

300
00:12:06,899 –> 00:12:08,970
keep lifting the kneecaps all the way

301
00:12:08,970 –> 00:12:10,830
into your pelvic floor to keep the legs

302
00:12:10,830 –> 00:12:13,529
firm and engaged draw the lower ribs in

303
00:12:13,529 –> 00:12:15,420
towards the center line of the body and

304
00:12:15,420 –> 00:12:17,279
then grab your pelvis like it’s your

305
00:12:17,279 –> 00:12:19,470
steering wheel and pivot it forwards you

306
00:12:19,470 –> 00:12:21,149
can press more into the base of the big

307
00:12:21,149 –> 00:12:23,720
toes trini inhale lift your head look up

308
00:12:23,720 –> 00:12:26,730
exhale gently return rolling the spine

309
00:12:26,730 –> 00:12:29,190
all the way up to some Asli dahi pita

310
00:12:29,190 –> 00:12:31,980
three konasana a come inhale step out to

311
00:12:31,980 –> 00:12:33,450
the right spread your arms wide apart

312
00:12:33,450 –> 00:12:35,790
the way exhale pivot through your right

313
00:12:35,790 –> 00:12:37,320
hip joint catch hold of your right big

314
00:12:37,320 –> 00:12:39,330
toe gaze steady at your left fingers

315
00:12:39,330 –> 00:12:41,310
activate your inner thighs squeezing

316
00:12:41,310 –> 00:12:42,690
them towards each other as you press

317
00:12:42,690 –> 00:12:44,850
down into the floor through the base of

318
00:12:44,850 –> 00:12:47,190
your big toes lifting the arches to the

319
00:12:47,190 –> 00:12:48,930
kneecaps and kneecaps into your pelvic

320
00:12:48,930 –> 00:12:50,760
floor keep the low belly sucked in and

321
00:12:50,760 –> 00:12:52,560
the ribs drawing in towards the center

322
00:12:52,560 –> 00:12:54,720
line the breath is calm and steady

323
00:12:54,720 –> 00:12:57,300
the mind is singular in focus on the

324
00:12:57,300 –> 00:12:59,459
inner body training inhale come up to

325
00:12:59,459 –> 00:13:00,690
that your feet and we’ll switch the

326
00:13:00,690 –> 00:13:01,200
sides

327
00:13:01,200 –> 00:13:03,660
Chitauri exhale pivot through your left

328
00:13:03,660 –> 00:13:05,459
hip joint catch hold of your left big

329
00:13:05,459 –> 00:13:07,550
toe and gaze steady towards the right

330
00:13:07,550 –> 00:13:09,870
activate your inner thighs feel the legs

331
00:13:09,870 –> 00:13:11,520
as your foundation keep the pelvic floor

332
00:13:11,520 –> 00:13:14,070
nice and sucked in the mind is calm and

333
00:13:14,070 –> 00:13:17,279
the quantumness inwardly focused keep

334
00:13:17,279 –> 00:13:18,990
the feet as your foundation pressing

335
00:13:18,990 –> 00:13:20,910
down into the floor and receiving that

336
00:13:20,910 –> 00:13:24,390
energy up into your body maintain the

337
00:13:24,390 –> 00:13:26,490
strength of the shoulder girdle pancha

338
00:13:26,490 –> 00:13:27,959
inhale come all the way up

339
00:13:27,959 –> 00:13:30,360
trikonasana b or revolve triangle dawei

340
00:13:30,360 –> 00:13:32,700
exhale cross the center line of the body

341
00:13:32,700 –> 00:13:34,440
with your left hand grouping the

342
00:13:34,440 –> 00:13:35,910
fingertips slightly on the floor

343
00:13:35,910 –> 00:13:38,250
maintain the stability of your pelvis by

344
00:13:38,250 –> 00:13:39,750
equalizing your sitting bones and

345
00:13:39,750 –> 00:13:41,339
sucking the pelvic floor deep inside

346
00:13:41,339 –> 00:13:43,260
then draw their boobs in towards the

347
00:13:43,260 –> 00:13:45,180
center line and twist along the spinal

348
00:13:45,180 –> 00:13:47,550
axis as you lift the torso away from the

349
00:13:47,550 –> 00:13:49,620
solid foundation of your pelvis gaze

350
00:13:49,620 –> 00:13:51,300
steady at your right fingers long

351
00:13:51,300 –> 00:13:54,120
inhalation a long exhalation training

352
00:13:54,120 –> 00:13:56,100
inhale come all the way up pivot your

353
00:13:56,100 –> 00:13:58,050
feet base to the front just Y exhale

354
00:13:58,050 –> 00:13:59,670
take your right hand across the center

355
00:13:59,670 –> 00:14:01,320
line of the body align your little

356
00:14:01,320 –> 00:14:03,510
finger with a little toe and gaze upward

357
00:14:03,510 –> 00:14:05,610
towards your left fingers the pelvic

358
00:14:05,610 –> 00:14:07,320
floor is strong and stable that’s your

359
00:14:07,320 –> 00:14:09,180
foundation keep it nice and sucked in

360
00:14:09,180 –> 00:14:11,160
the lower ribs draw in towards the

361
00:14:11,160 –> 00:14:13,050
center line you gaze upward towards the

362
00:14:13,050 –> 00:14:15,120
left fingers to continue the extension

363
00:14:15,120 –> 00:14:17,040
of the twist energetically as well as

364
00:14:17,040 –> 00:14:17,830
physically

365
00:14:17,830 –> 00:14:19,570
keep your legs solid and pressing into

366
00:14:19,570 –> 00:14:20,800
the ground through the base of your big

367
00:14:20,800 –> 00:14:22,450
toes through your heels through the base

368
00:14:22,450 –> 00:14:24,700
of your little toes keep the line steady

369
00:14:24,700 –> 00:14:26,589
and calm focus on the inner body

370
00:14:26,589 –> 00:14:28,990
pancha inhale come all the way up and

371
00:14:28,990 –> 00:14:32,200
exhale return to some s ttohi power is

372
00:14:32,200 –> 00:14:34,690
about konasana a a-come inhale step out

373
00:14:34,690 –> 00:14:36,850
to the right nice wide step do i exhale

374
00:14:36,850 –> 00:14:38,290
bend your right knee take your right

375
00:14:38,290 –> 00:14:39,910
hand on the outside of your right foot

376
00:14:39,910 –> 00:14:42,190
and extend your left arm overhead keep

377
00:14:42,190 –> 00:14:44,019
the low belly sucked in and press down

378
00:14:44,019 –> 00:14:45,730
into the floor through your legs keep

379
00:14:45,730 –> 00:14:48,220
them strong and active suck the belly in

380
00:14:48,220 –> 00:14:50,320
creating space in the pelvis lower ribs

381
00:14:50,320 –> 00:14:52,180
draw in find the strength not just the

382
00:14:52,180 –> 00:14:54,790
flexibility in every posture aligning

383
00:14:54,790 –> 00:14:56,440
your right heel with the left arch will

384
00:14:56,440 –> 00:14:58,180
give you a deeper access into the right

385
00:14:58,180 –> 00:15:00,040
hip joint so maintain that alignment

386
00:15:00,040 –> 00:15:02,560
training inhale come all the way up just

387
00:15:02,560 –> 00:15:05,019
right exhale take your left knee over

388
00:15:05,019 –> 00:15:06,670
the left ankle and extend your right arm

389
00:15:06,670 –> 00:15:08,860
overhead press the outer edge of your

390
00:15:08,860 –> 00:15:10,240
left thigh into the upper edge of the

391
00:15:10,240 –> 00:15:12,160
left arm to create a bind between these

392
00:15:12,160 –> 00:15:14,050
two keep your legs nice and active

393
00:15:14,050 –> 00:15:15,640
pressing into the ground sucking in the

394
00:15:15,640 –> 00:15:17,620
low belly drawing the ribs in towards

395
00:15:17,620 –> 00:15:19,660
the center line the mind is steady and

396
00:15:19,660 –> 00:15:22,360
calm the breath is long and deep but the

397
00:15:22,360 –> 00:15:25,149
belly remains sucked in pancha inhale

398
00:15:25,149 –> 00:15:27,910
come all the way up parsvakonasana b the

399
00:15:27,910 –> 00:15:30,160
way exhale fold your torso through the

400
00:15:30,160 –> 00:15:32,230
emptiness that you create deep in the

401
00:15:32,230 –> 00:15:34,420
pelvic cave around your right hip joint

402
00:15:34,420 –> 00:15:36,250
take your left hand on the floor and

403
00:15:36,250 –> 00:15:38,529
extend your spine through a twist that

404
00:15:38,529 –> 00:15:41,110
reaches along the spinal axis gaze at

405
00:15:41,110 –> 00:15:42,940
your right fingers keep the legs steady

406
00:15:42,940 –> 00:15:45,010
and strong right knee sends forward over

407
00:15:45,010 –> 00:15:46,510
the ankle to deepen that right hip

408
00:15:46,510 –> 00:15:48,700
flexion and keep you deep and steady in

409
00:15:48,700 –> 00:15:50,860
this twist the low belly is sucked in

410
00:15:50,860 –> 00:15:53,380
even as you inhale and even deeper as

411
00:15:53,380 –> 00:15:55,089
you exhale maintaining the hollow

412
00:15:55,089 –> 00:15:59,100
sensation deep in the center of the body

413
00:16:00,520 –> 00:16:02,529
Trini inhale come all the way up

414
00:16:02,529 –> 00:16:05,260
switching the sides Chitauri exhale take

415
00:16:05,260 –> 00:16:07,060
your left knee down over the ankle and

416
00:16:07,060 –> 00:16:09,070
fold your torso into the emptiness

417
00:16:09,070 –> 00:16:11,920
around your left hip joint keep it

418
00:16:11,920 –> 00:16:13,810
strong and sucked in fill your pelvis

419
00:16:13,810 –> 00:16:16,480
open and cavernous gaze steady at the

420
00:16:16,480 –> 00:16:18,520
left fingers keep sending the left knee

421
00:16:18,520 –> 00:16:21,130
forward over the ankle to maintain the

422
00:16:21,130 –> 00:16:23,670
deep flexion in your left hip joint

423
00:16:23,670 –> 00:16:27,070
maintain a calm meditative inward focus

424
00:16:27,070 –> 00:16:28,930
so you feel your body from the inside

425
00:16:28,930 –> 00:16:31,570
out the legs of the foundation the mind

426
00:16:31,570 –> 00:16:34,410
directs the body

427
00:16:34,720 –> 00:16:37,400
pancha inhale come all the way up spread

428
00:16:37,400 –> 00:16:39,740
your arms and exhale return to summer

429
00:16:39,740 –> 00:16:42,950
CDE browser reader pato Tadasana eh-eh

430
00:16:42,950 –> 00:16:44,810
come inhale step out to the right hands

431
00:16:44,810 –> 00:16:45,410
on the waist

432
00:16:45,410 –> 00:16:47,480
the way exhale pivot through your hip

433
00:16:47,480 –> 00:16:49,370
joints hands on the floor first align

434
00:16:49,370 –> 00:16:51,230
your fingers and toes inhale again look

435
00:16:51,230 –> 00:16:53,660
up training exhale pivot through your

436
00:16:53,660 –> 00:16:55,520
hip joints as you fold forward and down

437
00:16:55,520 –> 00:16:57,560
slide your torso between the thighs

438
00:16:57,560 –> 00:17:00,050
moving your hands back if necessary get

439
00:17:00,050 –> 00:17:01,790
that deep flexion through the hip joints

440
00:17:01,790 –> 00:17:03,950
that draws the lower ribs in hollows out

441
00:17:03,950 –> 00:17:06,319
the pelvis and firms your thighs every

442
00:17:06,319 –> 00:17:07,910
time you exhale see if you can slide a

443
00:17:07,910 –> 00:17:09,980
little bit deeper the torso through the

444
00:17:09,980 –> 00:17:11,630
thighs press the base of the pig toes

445
00:17:11,630 –> 00:17:13,970
down lift the kneecaps into the pelvic

446
00:17:13,970 –> 00:17:16,040
floor just waria inhale lift your head

447
00:17:16,040 –> 00:17:18,619
look up exhale they are firm it palm to

448
00:17:18,619 –> 00:17:20,240
inhale hands to the waist come up exhale

449
00:17:20,240 –> 00:17:23,240
there to settle into the posture b

450
00:17:23,240 –> 00:17:25,250
position a-come inhale spread your arms

451
00:17:25,250 –> 00:17:27,099
and away exhale hold onto your waist

452
00:17:27,099 –> 00:17:29,690
inhale again suck in the belly lift the

453
00:17:29,690 –> 00:17:32,150
centre of the chest and drainie exhale

454
00:17:32,150 –> 00:17:35,150
fold forward and down keep the hands on

455
00:17:35,150 –> 00:17:37,460
the pelvis and suck in the lower belly

456
00:17:37,460 –> 00:17:39,230
gaze towards the tip of the nose and

457
00:17:39,230 –> 00:17:41,090
maintain your balance point deep in the

458
00:17:41,090 –> 00:17:43,160
center of your body kneecaps draw all

459
00:17:43,160 –> 00:17:45,110
the way up into your pelvic floor the

460
00:17:45,110 –> 00:17:46,850
ribs drop in towards the center line and

461
00:17:46,850 –> 00:17:48,950
pivot your weight forward towards the

462
00:17:48,950 –> 00:17:50,900
top of the head if your head isn’t on

463
00:17:50,900 –> 00:17:52,520
the ground just firm your pelvic floor

464
00:17:52,520 –> 00:17:54,440
and keep leaning forward just fari

465
00:17:54,440 –> 00:17:56,240
inhale pivot your pubic bone forward

466
00:17:56,240 –> 00:17:58,940
come all the way up exhale there C

467
00:17:58,940 –> 00:18:01,070
position a acum inhale spread your arms

468
00:18:01,070 –> 00:18:03,530
and do a exhale interlock your fingers

469
00:18:03,530 –> 00:18:05,930
right behind your sacrum inhale again

470
00:18:05,930 –> 00:18:07,640
chest up create the space through the

471
00:18:07,640 –> 00:18:09,980
spine training exhale pivot through the

472
00:18:09,980 –> 00:18:12,140
hip joints fold forward and down take

473
00:18:12,140 –> 00:18:14,210
your hands to the floor allowing gravity

474
00:18:14,210 –> 00:18:16,430
to release your shoulders don’t fight or

475
00:18:16,430 –> 00:18:19,010
stress with your body so they pivot your

476
00:18:19,010 –> 00:18:20,450
pelvis more towards the front of your

477
00:18:20,450 –> 00:18:22,280
foot to give gravity a chance to

478
00:18:22,280 –> 00:18:25,130
elongate the shoulders relaxing and

479
00:18:25,130 –> 00:18:26,960
releasing down just use your breath to

480
00:18:26,960 –> 00:18:29,810
slowly find the space if your hands

481
00:18:29,810 –> 00:18:31,610
easily reach the ground flip your

482
00:18:31,610 –> 00:18:33,560
shoulders deeper into internal rotation

483
00:18:33,560 –> 00:18:35,330
taking the hands and flipping them out

484
00:18:35,330 –> 00:18:37,040
this should make it a little bit harder

485
00:18:37,040 –> 00:18:39,080
this internal rotation of the shoulders

486
00:18:39,080 –> 00:18:40,820
is very important for all the binds in

487
00:18:40,820 –> 00:18:42,470
the primary series so give it a shot

488
00:18:42,470 –> 00:18:44,690
Chitauri inhale come all the way up take

489
00:18:44,690 –> 00:18:46,179
your hands to your waist and

490
00:18:46,179 –> 00:18:49,330
he’ll there be position a command he’ll

491
00:18:49,330 –> 00:18:50,889
lift your chest don’t spread your arms

492
00:18:50,889 –> 00:18:52,749
do way exhale fold right forward catch

493
00:18:52,749 –> 00:18:54,909
onto your big toes inhale again chest up

494
00:18:54,909 –> 00:18:57,190
create the space training exhale bend

495
00:18:57,190 –> 00:18:59,110
your elbows pivot into your hip joints

496
00:18:59,110 –> 00:19:00,940
as you fold forward and down aim your

497
00:19:00,940 –> 00:19:02,769
elbows up to the ceiling as you lift

498
00:19:02,769 –> 00:19:04,240
your kneecaps all the way into your

499
00:19:04,240 –> 00:19:06,429
pelvic floor suck the low belly deep

500
00:19:06,429 –> 00:19:08,110
inside and draw the rib cage in towards

501
00:19:08,110 –> 00:19:10,539
the centerline pivot your pelvis forward

502
00:19:10,539 –> 00:19:12,399
as you can feel weight pouring through

503
00:19:12,399 –> 00:19:14,320
the central axis of your body down into

504
00:19:14,320 –> 00:19:16,330
the top of the head keep the neck

505
00:19:16,330 –> 00:19:17,470
aligned as though you were in a

506
00:19:17,470 –> 00:19:19,690
headstand but don’t lift up press down

507
00:19:19,690 –> 00:19:21,490
into the base of the big toes jafari

508
00:19:21,490 –> 00:19:23,080
inhale lift your head look up exhale

509
00:19:23,080 –> 00:19:24,429
there settle into your pelvic floor

510
00:19:24,429 –> 00:19:26,830
hands to your waist pancha inhale come

511
00:19:26,830 –> 00:19:29,409
all the way up and exhale return to some

512
00:19:29,409 –> 00:19:32,740
US ttohi para votin asana start off by

513
00:19:32,740 –> 00:19:34,360
taking your hands in prayer behind your

514
00:19:34,360 –> 00:19:36,070
back use the internal rotation of the

515
00:19:36,070 –> 00:19:37,990
shoulders then step out to the side

516
00:19:37,990 –> 00:19:39,639
aligning your right heel with the left

517
00:19:39,639 –> 00:19:42,279
arch the way exhale pivot through your

518
00:19:42,279 –> 00:19:43,749
right hip joint as you suck the low

519
00:19:43,749 –> 00:19:46,059
belly deep inside drawing the ribs in

520
00:19:46,059 –> 00:19:48,249
towards the centerline chin reaches down

521
00:19:48,249 –> 00:19:49,990
towards the right chin gaze forward

522
00:19:49,990 –> 00:19:52,450
towards your right toes press the heels

523
00:19:52,450 –> 00:19:54,100
of the hands into each other as you lift

524
00:19:54,100 –> 00:19:56,200
your elbows powerfully up pressing your

525
00:19:56,200 –> 00:19:58,480
legs firmly down into the ground the

526
00:19:58,480 –> 00:20:00,070
more you fold forward towards the right

527
00:20:00,070 –> 00:20:02,259
side the more you’ll suck in deep into

528
00:20:02,259 –> 00:20:03,789
the center of the pelvis creating a

529
00:20:03,789 –> 00:20:05,649
hollowness behind your right hip joint

530
00:20:05,649 –> 00:20:07,929
feel the emptiness deep in the pelvic

531
00:20:07,929 –> 00:20:09,610
cave supported by the strength of the

532
00:20:09,610 –> 00:20:10,090
legs

533
00:20:10,090 –> 00:20:12,340
trini inhale come all the way up pivot

534
00:20:12,340 –> 00:20:14,379
around we’ll try the left side just wide

535
00:20:14,379 –> 00:20:17,289
exhale fold into the emptiness behind

536
00:20:17,289 –> 00:20:19,539
your left hip joint chin to the shin

537
00:20:19,539 –> 00:20:21,940
sternum forward to the left knee gaze

538
00:20:21,940 –> 00:20:24,009
forward towards the left toes press the

539
00:20:24,009 –> 00:20:25,690
heels of the hands into each other and

540
00:20:25,690 –> 00:20:27,970
internally rotate your shoulders keep

541
00:20:27,970 –> 00:20:29,619
the low belly sucked in the legs are

542
00:20:29,619 –> 00:20:31,419
super firm and pressing into the ground

543
00:20:31,419 –> 00:20:34,179
your gaze is gently forward to direct

544
00:20:34,179 –> 00:20:36,940
the energy down along your left thigh

545
00:20:36,940 –> 00:20:38,860
keep your sternum forward to the left

546
00:20:38,860 –> 00:20:41,320
knee pancha inhale come all the way up

547
00:20:41,320 –> 00:20:43,749
spread your arms and exhale return to

548
00:20:43,749 –> 00:20:46,869
some US lee dahee moving on to the

549
00:20:46,869 –> 00:20:49,360
balancing postures will keep the hasta

550
00:20:49,360 –> 00:20:51,909
pot on your sana a-come inhale take your

551
00:20:51,909 –> 00:20:53,860
right arm out and then lift the right

552
00:20:53,860 –> 00:20:55,899
leg by sucking in the low belly hold

553
00:20:55,899 –> 00:20:57,970
onto your right big toe the way exhale

554
00:20:57,970 –> 00:20:58,900
fold into the

555
00:20:58,900 –> 00:21:01,390
spacious Nasir ight hip joint chin to

556
00:21:01,390 –> 00:21:03,310
your right shin keep your standing leg

557
00:21:03,310 –> 00:21:05,200
nice and strong as you press down into

558
00:21:05,200 –> 00:21:07,360
the base of your left big toe balance is

559
00:21:07,360 –> 00:21:09,220
a state of mind so relax the mind and

560
00:21:09,220 –> 00:21:10,270
calm the body

561
00:21:10,270 –> 00:21:13,090
trini inhale lift your head Chitauri

562
00:21:13,090 –> 00:21:14,980
exhale move the right leg out to the

563
00:21:14,980 –> 00:21:16,720
side through the external rotation of

564
00:21:16,720 –> 00:21:18,490
your right hip joint keep your knees

565
00:21:18,490 –> 00:21:19,840
straight and keep your right elbow

566
00:21:19,840 –> 00:21:21,300
straight as you point your right toes

567
00:21:21,300 –> 00:21:23,950
lift your left art all the way into your

568
00:21:23,950 –> 00:21:25,570
pelvic floor so you can keep it nice and

569
00:21:25,570 –> 00:21:28,330
soft in pancha inhale back to the center

570
00:21:28,330 –> 00:21:30,970
shot exhale chin to your shin fold

571
00:21:30,970 –> 00:21:33,160
forwards up the inhale lift your torso

572
00:21:33,160 –> 00:21:35,530
hands to your waist balanced pull your

573
00:21:35,530 –> 00:21:37,750
right hip back to activate your pelvic

574
00:21:37,750 –> 00:21:39,400
floor as you fully point your right toes

575
00:21:39,400 –> 00:21:41,830
keep your standing leg strong the mind

576
00:21:41,830 –> 00:21:44,470
is calm and steady exhale down left side

577
00:21:44,470 –> 00:21:47,650
ah stop inhale lift your left arm then

578
00:21:47,650 –> 00:21:50,230
the left toe holding on to it Nava

579
00:21:50,230 –> 00:21:52,810
exhale fold into the spaciousness behind

580
00:21:52,810 –> 00:21:54,430
your left hip joint aim your sternum

581
00:21:54,430 –> 00:21:56,650
down to your left knee so you can fold

582
00:21:56,650 –> 00:21:59,680
along that axis gaze gently towards your

583
00:21:59,680 –> 00:22:01,630
left toes as you create the space deep

584
00:22:01,630 –> 00:22:03,880
in the center of your pelvis now shot

585
00:22:03,880 –> 00:22:04,780
inhale come up

586
00:22:04,780 –> 00:22:07,240
a cottage shot exhale bring your leg out

587
00:22:07,240 –> 00:22:08,740
to the side through the external

588
00:22:08,740 –> 00:22:10,720
rotation of the left hip joint gently

589
00:22:10,720 –> 00:22:13,090
gaze towards the right pressing down

590
00:22:13,090 –> 00:22:14,530
into the base of your right big toes

591
00:22:14,530 –> 00:22:17,290
keeping the balance steady and calm dois

592
00:22:17,290 –> 00:22:19,360
dish’ inhale back to the center that eye

593
00:22:19,360 –> 00:22:21,820
of the shot exhale fold forward check to

594
00:22:21,820 –> 00:22:23,920
rhodesia inhale come up both hands to

595
00:22:23,920 –> 00:22:25,510
your waist balanced pull your left hip

596
00:22:25,510 –> 00:22:27,760
joint back from your pelvic floor point

597
00:22:27,760 –> 00:22:29,530
your left toes and gaze towards your

598
00:22:29,530 –> 00:22:31,030
left toes you can make sure that their

599
00:22:31,030 –> 00:22:33,190
firm Lee pointed and completely engaged

600
00:22:33,190 –> 00:22:36,430
exhale down ardha Buddha PUD mode 10

601
00:22:36,430 –> 00:22:38,560
asana a-come inhale take your right leg

602
00:22:38,560 –> 00:22:40,600
into half Lotus position binding your

603
00:22:40,600 –> 00:22:43,090
foot with your hands the way exhale take

604
00:22:43,090 –> 00:22:44,590
your left hand to the floor aligning

605
00:22:44,590 –> 00:22:45,940
your fingers and toes with each other

606
00:22:45,940 –> 00:22:47,980
folding your chin all the way down to

607
00:22:47,980 –> 00:22:48,550
your shin

608
00:22:48,550 –> 00:22:50,800
gaze forward towards your left toes keep

609
00:22:50,800 –> 00:22:52,840
the belly sucked in and use the Lotus

610
00:22:52,840 –> 00:22:55,060
foot on the right side as a reminder to

611
00:22:55,060 –> 00:22:56,710
suck inside the low belly and hollow out

612
00:22:56,710 –> 00:22:59,530
your pelvic cave make sure that you’re

613
00:22:59,530 –> 00:23:01,300
protecting your right knee as you cheney

614
00:23:01,300 –> 00:23:03,430
inhale look up exhale they’re firm the

615
00:23:03,430 –> 00:23:05,230
pelvic floor just wari inhale come all

616
00:23:05,230 –> 00:23:06,940
the way up don’t force the movement

617
00:23:06,940 –> 00:23:10,510
bonjah exhale samasthiti he left side

618
00:23:10,510 –> 00:23:11,710
shot inhale take

619
00:23:11,710 –> 00:23:13,360
left leg into half Lotus position

620
00:23:13,360 –> 00:23:15,190
protecting the knee reach around bind

621
00:23:15,190 –> 00:23:17,919
sup the exhale fold forward take your

622
00:23:17,919 –> 00:23:19,630
right hand down align your fingers and

623
00:23:19,630 –> 00:23:21,279
toes with each other chin to the shin

624
00:23:21,279 –> 00:23:23,830
use the leg that’s in the half Lotus to

625
00:23:23,830 –> 00:23:25,299
create the hollowness inside of the

626
00:23:25,299 –> 00:23:27,730
pelvis as a gentle reminder to activate

627
00:23:27,730 –> 00:23:29,529
your pelvic floor and keep it open and

628
00:23:29,529 –> 00:23:31,870
spacious draw the lower boobs in towards

629
00:23:31,870 –> 00:23:33,880
the center to create a gentle spinal

630
00:23:33,880 –> 00:23:35,620
flexion as you fold forward into the

631
00:23:35,620 –> 00:23:38,320
strength of the posture Ashtar inhale

632
00:23:38,320 –> 00:23:40,419
lift your head look up and exhale there

633
00:23:40,419 –> 00:23:42,850
as you firm the pelvic floor Nava inhale

634
00:23:42,850 –> 00:23:45,130
come all the way up and exhale release

635
00:23:45,130 –> 00:23:47,820
your left foot return to some ocde

636
00:23:47,820 –> 00:23:50,289
a-come inhale raise your arms press your

637
00:23:50,289 –> 00:23:52,419
palms together suck the belly in duay

638
00:23:52,419 –> 00:23:54,279
exhale with straight legs fold forward

639
00:23:54,279 –> 00:23:55,179
go down

640
00:23:55,179 –> 00:23:57,789
trini inhale lift your head look up to

641
00:23:57,789 –> 00:23:59,679
try exhale jump back chaturanga

642
00:23:59,679 –> 00:24:02,770
dandasana fun shot inhale upward-facing

643
00:24:02,770 –> 00:24:06,789
shout exhale downward-facing old cat

644
00:24:06,789 –> 00:24:09,490
asana suck the inhale bend your knees

645
00:24:09,490 –> 00:24:12,220
jump forward squeeze them together and

646
00:24:12,220 –> 00:24:14,289
look up towards your hands

647
00:24:14,289 –> 00:24:16,240
sink into your hip joints as you suck

648
00:24:16,240 –> 00:24:18,700
the belly in and lift upwards squeeze

649
00:24:18,700 –> 00:24:20,230
your elbows towards each other draw the

650
00:24:20,230 –> 00:24:22,779
lower ribs in and pivot into your hip

651
00:24:22,779 –> 00:24:24,399
joints feel the Achilles tendon

652
00:24:24,399 –> 00:24:26,289
stretching keep your heels firmly

653
00:24:26,289 –> 00:24:28,059
planted even as you reach that point

654
00:24:28,059 –> 00:24:29,679
where they almost want to come off the

655
00:24:29,679 –> 00:24:32,110
ground the belly is sucked in pivot into

656
00:24:32,110 –> 00:24:34,570
the hip joints exhale fold forward and

657
00:24:34,570 –> 00:24:36,700
down pull your knees into your chest

658
00:24:36,700 –> 00:24:39,789
aash toe in the hell lift up Nava exhale

659
00:24:39,789 –> 00:24:42,309
jump back – ah inhale upward facing a

660
00:24:42,309 –> 00:24:46,440
khadisha downward facing

661
00:24:46,510 –> 00:24:49,270
we’re your one right side if your pajama

662
00:24:49,270 –> 00:24:51,280
a sub the inhale step your right foot

663
00:24:51,280 –> 00:24:52,780
forward align your right heel with the

664
00:24:52,780 –> 00:24:55,150
left arch arms up press your palms into

665
00:24:55,150 –> 00:24:56,710
each other squeeze your elbows towards

666
00:24:56,710 –> 00:24:58,690
each other right knee towards the center

667
00:24:58,690 –> 00:25:00,700
of your foot the belly is sucked in the

668
00:25:00,700 –> 00:25:02,169
ribs draw in towards the center line

669
00:25:02,169 –> 00:25:04,299
breathe steady and deep don’t just stand

670
00:25:04,299 –> 00:25:06,160
on your legs but actively press into

671
00:25:06,160 –> 00:25:07,929
them like they’re your foundation press

672
00:25:07,929 –> 00:25:10,270
into the base of the big toes inhale

673
00:25:10,270 –> 00:25:12,640
come all the way up ash toe exhale

674
00:25:12,640 –> 00:25:15,100
switch the sides very asana a warrior

675
00:25:15,100 –> 00:25:16,900
one on the left side send your left knee

676
00:25:16,900 –> 00:25:18,400
over the ankles sucking in the belly

677
00:25:18,400 –> 00:25:20,620
pull your arches up even as you press

678
00:25:20,620 –> 00:25:22,840
down into your foundation keep reaching

679
00:25:22,840 –> 00:25:24,760
up with your fingers as you squeeze the

680
00:25:24,760 –> 00:25:26,590
elbows into each other firm your thighs

681
00:25:26,590 –> 00:25:30,429
inhale nava exhale warrior two Veera

682
00:25:30,429 –> 00:25:32,650
Dawson Abbey send your left knee down

683
00:25:32,650 –> 00:25:35,020
over the ankle open the groin open the

684
00:25:35,020 –> 00:25:37,059
inner thigh keep the legs firm and

685
00:25:37,059 –> 00:25:38,830
actively reaching into the ground low

686
00:25:38,830 –> 00:25:40,840
belly is sucked in arms reach equally in

687
00:25:40,840 –> 00:25:44,260
both directions inhale – ah exhale pivot

688
00:25:44,260 –> 00:25:46,059
your feet switch the sides right knee

689
00:25:46,059 –> 00:25:47,710
over the ankle reach equally in both

690
00:25:47,710 –> 00:25:49,570
directions the belly is sucked in the

691
00:25:49,570 –> 00:25:51,700
pelvic floor is firm the mind is calm

692
00:25:51,700 –> 00:25:54,220
and steadily focused at a single point

693
00:25:54,220 –> 00:25:57,160
of attention exhale take your hands down

694
00:25:57,160 –> 00:26:00,880
a kadhai shot inhale lift up dois – ah

695
00:26:00,880 –> 00:26:02,950
exhale chaturanga but I of the shot

696
00:26:02,950 –> 00:26:05,290
inhale upward-facing check to anisha

697
00:26:05,290 –> 00:26:08,500
exhale downward facing moving on to the

698
00:26:08,500 –> 00:26:10,270
seated postures directly from downward

699
00:26:10,270 –> 00:26:12,610
facing dog suck the belly in prepare the

700
00:26:12,610 –> 00:26:14,320
shoulders and bend your knees inhale

701
00:26:14,320 –> 00:26:15,940
jump all the way through to seated and

702
00:26:15,940 –> 00:26:18,400
exhale down first posture is dandasana

703
00:26:18,400 –> 00:26:20,620
position hands next to your hips squeeze

704
00:26:20,620 –> 00:26:22,000
your inner thighs towards each other

705
00:26:22,000 –> 00:26:23,650
press the base of the big toes together

706
00:26:23,650 –> 00:26:25,330
and pull your toes back towards your

707
00:26:25,330 –> 00:26:27,760
head tuck your chin gently down and gaze

708
00:26:27,760 –> 00:26:29,500
towards the tip of the nose keeping the

709
00:26:29,500 –> 00:26:31,780
low belly strongly sucked in straighten

710
00:26:31,780 –> 00:26:33,190
your elbows and reach your hands all the

711
00:26:33,190 –> 00:26:35,230
way to the floor lifting your spine up

712
00:26:35,230 –> 00:26:37,690
out of the pelvis breathe steady and

713
00:26:37,690 –> 00:26:39,190
deep preparing yourself for the deep

714
00:26:39,190 –> 00:26:40,990
forward bends of the seated postures of

715
00:26:40,990 –> 00:26:41,919
the primary series

716
00:26:41,919 –> 00:26:43,809
paschimottanasana hold your big toes

717
00:26:43,809 –> 00:26:47,559
Ashta inhale nava exhale fold into the

718
00:26:47,559 –> 00:26:49,210
spaciousness behind your pubic bone

719
00:26:49,210 –> 00:26:51,370
keeping the low belly hollow and sucked

720
00:26:51,370 –> 00:26:53,950
in gaze steadily towards the tip of the

721
00:26:53,950 –> 00:26:55,720
nose or tilt your chin up and gaze

722
00:26:55,720 –> 00:26:57,700
towards your toes keep the belly sucked

723
00:26:57,700 –> 00:26:59,350
in as you squeeze the ribs in towards

724
00:26:59,350 –> 00:26:59,580
the

725
00:26:59,580 –> 00:27:01,620
center line along gating your torso over

726
00:27:01,620 –> 00:27:03,690
your thighs the legs are active and

727
00:27:03,690 –> 00:27:06,510
squeezing in towards each other – ah

728
00:27:06,510 –> 00:27:09,060
inhale lift your spine reach around hold

729
00:27:09,060 –> 00:27:10,710
your wrist take your deepest grip Ashta

730
00:27:10,710 –> 00:27:14,310
inhale Nava exhale fold again into the

731
00:27:14,310 –> 00:27:16,050
spaciousness deep in the center of your

732
00:27:16,050 –> 00:27:18,480
pelvis the forward fold is comprised of

733
00:27:18,480 –> 00:27:20,070
the strength of the legs the hollowness

734
00:27:20,070 –> 00:27:21,840
of the pelvis and the elongation of your

735
00:27:21,840 –> 00:27:24,420
back muscles be steady and strong keep

736
00:27:24,420 –> 00:27:26,400
the mind inwardly focused and regulate

737
00:27:26,400 –> 00:27:28,620
your pace of inhalation and exhalation

738
00:27:28,620 –> 00:27:30,660
find your still points in the asana

739
00:27:30,660 –> 00:27:32,520
deepen the center of your mind

740
00:27:32,520 –> 00:27:34,980
deepen the center of your body – ah

741
00:27:34,980 –> 00:27:36,900
inhale lift your head look up exhale

742
00:27:36,900 –> 00:27:39,150
they are firm the pelvic floor hands to

743
00:27:39,150 –> 00:27:41,250
the floor cross your feet a khadisha

744
00:27:41,250 –> 00:27:44,700
inhale lift up all the way off the

745
00:27:44,700 –> 00:27:46,920
ground bend your elbows dois – I jump

746
00:27:46,920 –> 00:27:49,590
back go down but I hope the shot inhale

747
00:27:49,590 –> 00:27:51,840
upward-facing check Tori – ah exhale

748
00:27:51,840 –> 00:27:54,690
downward-facing next posture pour votin

749
00:27:54,690 –> 00:27:57,270
asana sup de inhale bend your knees jump

750
00:27:57,270 –> 00:27:59,280
all the way through straighten your legs

751
00:27:59,280 –> 00:28:00,840
sit down control that jump through with

752
00:28:00,840 –> 00:28:03,120
your pelvic floor ah SH though inhale

753
00:28:03,120 –> 00:28:05,490
hands back behind you roll the pelvis up

754
00:28:05,490 –> 00:28:07,380
and forward as you point the toes inhale

755
00:28:07,380 –> 00:28:09,360
to lift up lift your chest up and

756
00:28:09,360 –> 00:28:11,280
forward and send your pelvis up and

757
00:28:11,280 –> 00:28:13,260
forward to reaching them in opposite

758
00:28:13,260 –> 00:28:14,910
directions as the low belly sucks in

759
00:28:14,910 –> 00:28:16,950
internally rotate the thighs keep it

760
00:28:16,950 –> 00:28:19,350
lifted nice and high not exhale down

761
00:28:19,350 –> 00:28:21,900
cross your feet strong shoulders – ah

762
00:28:21,900 –> 00:28:23,790
inhale use your pelvic floor to lift

763
00:28:23,790 –> 00:28:26,220
your hips off the ground a counter shot

764
00:28:26,220 –> 00:28:29,220
exhale jump back go down – ah – ah in

765
00:28:29,220 –> 00:28:31,560
the hell upward facing that IO this shot

766
00:28:31,560 –> 00:28:34,770
exhale downward facing are devided Padma

767
00:28:34,770 –> 00:28:37,830
paschimottanasana slept inhale bend your

768
00:28:37,830 –> 00:28:39,510
knees jump through straighten your legs

769
00:28:39,510 –> 00:28:41,280
sit down with the power of your pelvic

770
00:28:41,280 –> 00:28:42,990
floor control that movement all the way

771
00:28:42,990 –> 00:28:45,330
through prepare for the right side right

772
00:28:45,330 –> 00:28:47,160
leg half Lotus position let it be nice

773
00:28:47,160 –> 00:28:48,930
and safe as you externally rotate the

774
00:28:48,930 –> 00:28:52,680
right hip joint prepare osto exhale fold

775
00:28:52,680 –> 00:28:54,630
your sternum down to your left knee chin

776
00:28:54,630 –> 00:28:56,250
to the shin gaze forward towards your

777
00:28:56,250 –> 00:28:58,590
left toes keep the belly sucked in as

778
00:28:58,590 –> 00:29:00,270
you hollow out the pelvis and lift your

779
00:29:00,270 –> 00:29:02,910
torso up and over your Lotus foot gently

780
00:29:02,910 –> 00:29:04,620
pull with your left hand on the outer

781
00:29:04,620 –> 00:29:07,050
edge of your left foot to deepen the

782
00:29:07,050 –> 00:29:09,030
flexion and your left hip joint keep the

783
00:29:09,030 –> 00:29:11,670
pelvis hollow Nava in the hell lift your

784
00:29:11,670 –> 00:29:12,480
spine axe

785
00:29:12,480 –> 00:29:14,700
hell their hands to the floor – ah

786
00:29:14,700 –> 00:29:16,950
inhale take it up off the ground a cow –

787
00:29:16,950 –> 00:29:19,110
ah chaturanga dois – I inhale

788
00:29:19,110 –> 00:29:21,360
upward-facing dry yoga shot exhale

789
00:29:21,360 –> 00:29:23,970
downward facing left side chick – ah –

790
00:29:23,970 –> 00:29:26,309
ah inhale bend your knees jump your

791
00:29:26,309 –> 00:29:28,080
pelvis over the solid foundation of the

792
00:29:28,080 –> 00:29:30,870
arms exhale slowly control that movement

793
00:29:30,870 –> 00:29:32,309
as you bring your hips through your

794
00:29:32,309 –> 00:29:34,650
hands and settle down take your left leg

795
00:29:34,650 –> 00:29:36,570
into half Lotus position nice and easy

796
00:29:36,570 –> 00:29:38,460
through the external rotation prepare

797
00:29:38,460 –> 00:29:42,480
punch ah – ah exhale fold forward go

798
00:29:42,480 –> 00:29:44,700
down chin to your chin gently gaze

799
00:29:44,700 –> 00:29:46,890
forward towards your toes gently

800
00:29:46,890 –> 00:29:48,510
activate your right hand and pull that

801
00:29:48,510 –> 00:29:50,460
right hip joint deep into its socket

802
00:29:50,460 –> 00:29:52,890
keep the belly sucked in as you lift

803
00:29:52,890 –> 00:29:56,840
your torso over that half Lotus foot

804
00:29:59,109 –> 00:30:01,459
engage the leg that’s in half Lotus to

805
00:30:01,459 –> 00:30:05,299
protect your ankle show the shot inhale

806
00:30:05,299 –> 00:30:07,279
straighten the spine exhale they’re firm

807
00:30:07,279 –> 00:30:08,779
the pelvic floor hands to the floor

808
00:30:08,779 –> 00:30:11,149
subtly inhale lift up a steady shot

809
00:30:11,149 –> 00:30:12,139
chaturanga

810
00:30:12,139 –> 00:30:15,709
hakuna Vanzetti he inhale ninjetta he

811
00:30:15,709 –> 00:30:18,289
exhale downward facing tear yang wu k co

812
00:30:18,289 –> 00:30:21,349
para paschimottanasana septa inhale bend

813
00:30:21,349 –> 00:30:22,969
your knees over the solid foundation of

814
00:30:22,969 –> 00:30:24,320
the arms jump the hips forward and

815
00:30:24,320 –> 00:30:26,989
slowly exhale bend your right knee and

816
00:30:26,989 –> 00:30:29,629
lower down to prepare wrap your hands

817
00:30:29,629 –> 00:30:32,029
around your left foot ash boo exhale

818
00:30:32,029 –> 00:30:34,489
fold forward and down roll your thighs

819
00:30:34,489 –> 00:30:36,349
inward in towards each other let this be

820
00:30:36,349 –> 00:30:38,629
an internal rotation of your hip joints

821
00:30:38,629 –> 00:30:40,159
if you feel any pressure in the knee

822
00:30:40,159 –> 00:30:42,169
remember to check the modification in

823
00:30:42,169 –> 00:30:43,669
the rest of this series so that you know

824
00:30:43,669 –> 00:30:46,190
how to safely enter the posture keep the

825
00:30:46,190 –> 00:30:48,349
pelvic floor sucked in hollow and deep

826
00:30:48,349 –> 00:30:51,379
gaze steady nava inhale straight arms

827
00:30:51,379 –> 00:30:53,989
exhale their hands to the floor – ahh

828
00:30:53,989 –> 00:30:56,299
inhale take it up a khadisha chaturanga

829
00:30:56,299 –> 00:30:59,059
dois – ah inhale upward-facing that io

830
00:30:59,059 –> 00:31:01,699
the shot exhale downward facing prepare

831
00:31:01,699 –> 00:31:04,039
for the left side chick – ah – ah inhale

832
00:31:04,039 –> 00:31:05,629
firm your pelvic floor press off with

833
00:31:05,629 –> 00:31:07,909
the shoulders inhale jump forward over

834
00:31:07,909 –> 00:31:09,829
the shoulders and exhale slowly bend

835
00:31:09,829 –> 00:31:11,629
your left knee press into the shoulders

836
00:31:11,629 –> 00:31:13,879
and lower down to prepare wrap your

837
00:31:13,879 –> 00:31:15,709
hands around the right foot long deep

838
00:31:15,709 –> 00:31:19,249
inhalation punjah – ah exhale fold into

839
00:31:19,249 –> 00:31:21,199
the emptiness deep in the center of your

840
00:31:21,199 –> 00:31:23,389
pelvis roll your thighs inwards and

841
00:31:23,389 –> 00:31:25,519
towards each other use the strength of

842
00:31:25,519 –> 00:31:27,079
your pelvic floor to keep your sitting

843
00:31:27,079 –> 00:31:28,969
bones grounded chin to the shin gaze

844
00:31:28,969 –> 00:31:31,219
forward towards the toes find the point

845
00:31:31,219 –> 00:31:33,079
of relaxation in the posture even as

846
00:31:33,079 –> 00:31:34,249
you’re strengthening your pelvic floor

847
00:31:34,249 –> 00:31:36,529
and finding the activation to take you

848
00:31:36,529 –> 00:31:39,709
deeper show – shot inhale exhale take

849
00:31:39,709 –> 00:31:42,019
your hands down subtly shot inhale lift

850
00:31:42,019 –> 00:31:43,759
up a steady shot chaturanga

851
00:31:43,759 –> 00:31:45,319
hakuna ving chef Tiki inhale

852
00:31:45,319 –> 00:31:47,959
upward-facing ving machete exhale

853
00:31:47,959 –> 00:31:50,569
downward-facing johner sirsasana

854
00:31:50,569 –> 00:31:53,599
a bend your knees Supt inhale jump your

855
00:31:53,599 –> 00:31:55,249
hips over the solid foundation of your

856
00:31:55,249 –> 00:31:57,199
arms as you squeeze the ribs in towards

857
00:31:57,199 –> 00:31:57,859
the center line

858
00:31:57,859 –> 00:31:59,269
bend your knees float all the way

859
00:31:59,269 –> 00:32:01,669
through and prepare for the posture bend

860
00:32:01,669 –> 00:32:03,649
your heel in close to the groin closing

861
00:32:03,649 –> 00:32:05,059
your knee joint completely wrap your

862
00:32:05,059 –> 00:32:06,649
hands around your left foot sternum to

863
00:32:06,649 –> 00:32:09,349
the knee ah SH though exhale fold your

864
00:32:09,349 –> 00:32:11,149
chin down to your shin

865
00:32:11,149 –> 00:32:13,489
gaze forward towards the left toes keep

866
00:32:13,489 –> 00:32:15,200
elongating your torso over your left

867
00:32:15,200 –> 00:32:16,940
thigh as you roll the right hip joint

868
00:32:16,940 –> 00:32:19,070
back and down to facilitate the external

869
00:32:19,070 –> 00:32:21,710
rotation keep your low belly sucked in

870
00:32:21,710 –> 00:32:23,989
to create space deep in the center of

871
00:32:23,989 –> 00:32:26,269
the pelvis allow the ribs to draw in

872
00:32:26,269 –> 00:32:28,070
towards the centerline so you support

873
00:32:28,070 –> 00:32:31,070
the back body with the front Nava inhale

874
00:32:31,070 –> 00:32:33,619
exhale their hands to the floor cross

875
00:32:33,619 –> 00:32:35,979
your feet

876
00:32:37,760 –> 00:32:40,250
– ah inhale take it up off the ground

877
00:32:40,250 –> 00:32:43,000
let your pelvic floor be nice and firm a

878
00:32:43,000 –> 00:32:46,220
cottage shot exhale jump back go down

879
00:32:46,220 –> 00:32:48,440
Vlad is shot in the hell upward-facing

880
00:32:48,440 –> 00:32:51,760
that IO then shot exhale downward facing

881
00:32:51,760 –> 00:32:53,990
prepare for the left side chick to

882
00:32:53,990 –> 00:32:56,090
Rhodesia inhale jump your hips over the

883
00:32:56,090 –> 00:32:57,919
solid foundation of the arms slowly

884
00:32:57,919 –> 00:32:59,570
bringing yourself all the way through

885
00:32:59,570 –> 00:33:01,220
press up with the shoulders and exhale

886
00:33:01,220 –> 00:33:03,590
down down the left knee heel close to

887
00:33:03,590 –> 00:33:05,000
the groin start them forward to the

888
00:33:05,000 –> 00:33:08,480
right knee prepare Patanjali Shah exhale

889
00:33:08,480 –> 00:33:11,480
fold forward chin to the shin gaze

890
00:33:11,480 –> 00:33:13,519
forward towards your right toes keep

891
00:33:13,519 –> 00:33:15,200
your right leg super active so you’re

892
00:33:15,200 –> 00:33:17,000
pressing the heel down the toes are

893
00:33:17,000 –> 00:33:18,860
engaged the quadriceps is engaged to

894
00:33:18,860 –> 00:33:21,260
stabilize your leg the left hip joint is

895
00:33:21,260 –> 00:33:23,360
moving into external rotation the pelvis

896
00:33:23,360 –> 00:33:25,429
is hollow while you elongate the back

897
00:33:25,429 –> 00:33:27,889
muscles over your right thigh gently

898
00:33:27,889 –> 00:33:29,600
draw the lower ribs in towards the

899
00:33:29,600 –> 00:33:31,880
center to support the front side find

900
00:33:31,880 –> 00:33:33,529
the pace of inhalation the pace of

901
00:33:33,529 –> 00:33:35,570
exhalation and make them even an equal

902
00:33:35,570 –> 00:33:37,159
to each other show two shot inhale

903
00:33:37,159 –> 00:33:39,769
straight arms exhale cross your feet

904
00:33:39,769 –> 00:33:42,500
Subterra inhale lift everything up off

905
00:33:42,500 –> 00:33:43,279
the ground

906
00:33:43,279 –> 00:33:46,580
hasta la jump back go down hakuna V

907
00:33:46,580 –> 00:33:50,210
machete heat inhale Vanzetti exhale

908
00:33:50,210 –> 00:33:52,760
downward-facing jhanas your saw shinobi

909
00:33:52,760 –> 00:33:54,950
bend your knees up the inhale jump your

910
00:33:54,950 –> 00:33:57,350
pelvis over your hands slowly slip slide

911
00:33:57,350 –> 00:33:59,539
it all the way through and exhale down

912
00:33:59,539 –> 00:34:01,789
start off in the same position as a then

913
00:34:01,789 –> 00:34:03,860
pick your hips up settling your heel

914
00:34:03,860 –> 00:34:05,870
into the perineum so that you’re sitting

915
00:34:05,870 –> 00:34:07,519
right on your foot wrap your hands

916
00:34:07,519 –> 00:34:10,219
around prepare wash though exhale fold

917
00:34:10,219 –> 00:34:12,290
forward and down and your chin down to

918
00:34:12,290 –> 00:34:14,149
the left shin the left leg is super

919
00:34:14,149 –> 00:34:16,339
active even though you’re folded forward

920
00:34:16,339 –> 00:34:17,629
drag your sitting bones a little bit

921
00:34:17,629 –> 00:34:19,579
close together you can engage your

922
00:34:19,579 –> 00:34:21,710
pelvic floor that also protect your left

923
00:34:21,710 –> 00:34:23,300
hamstring since its elevated off the

924
00:34:23,300 –> 00:34:25,250
ground it’s a little less supported than

925
00:34:25,250 –> 00:34:27,109
in the previous posture totally safe as

926
00:34:27,109 –> 00:34:28,819
long as your pelvic floor is firm and

927
00:34:28,819 –> 00:34:30,800
engaged keep the low belly sucked in

928
00:34:30,800 –> 00:34:32,899
that right hip joint externally rotated

929
00:34:32,899 –> 00:34:35,659
Nava inhale lift your head exhale their

930
00:34:35,659 –> 00:34:38,300
hands to the floor cross your feet – ah

931
00:34:38,300 –> 00:34:39,770
inhale with the power of your pelvic

932
00:34:39,770 –> 00:34:41,300
floor press off with the shoulders lift

933
00:34:41,300 –> 00:34:44,300
it up a kaddish exhale bend your elbows

934
00:34:44,300 –> 00:34:47,300
chaturanga dhwaja inhale upward-facing

935
00:34:47,300 –> 00:34:51,020
try odisha exhale downward facing

936
00:34:51,020 –> 00:34:52,850
left side checked already shot inhale

937
00:34:52,850 –> 00:34:54,770
jump your pelvis over the solid

938
00:34:54,770 –> 00:34:56,179
foundation of the arms as you press up

939
00:34:56,179 –> 00:34:57,890
with the shoulders and suck the little

940
00:34:57,890 –> 00:35:00,020
belly deep inside to slowly come all the

941
00:35:00,020 –> 00:35:02,060
way through preparing for the left side

942
00:35:02,060 –> 00:35:04,190
start off in the same position as a then

943
00:35:04,190 –> 00:35:06,470
pick your pelvis all the way up sitting

944
00:35:06,470 –> 00:35:08,120
your perineum right on top of the heel

945
00:35:08,120 –> 00:35:10,160
orient your sternum forward to the right

946
00:35:10,160 –> 00:35:11,600
and you wrap your hands around prepare

947
00:35:11,600 –> 00:35:14,930
button Chavez Shah exhale fold forward

948
00:35:14,930 –> 00:35:17,510
go down keep the external rotation of

949
00:35:17,510 –> 00:35:19,340
your left hip joint the low belly sucked

950
00:35:19,340 –> 00:35:21,380
in and the torso elongating over your

951
00:35:21,380 –> 00:35:23,420
right thigh gently draw your sitting

952
00:35:23,420 –> 00:35:24,950
bones towards each other to stabilize

953
00:35:24,950 –> 00:35:26,540
your pelvic floor and protect your right

954
00:35:26,540 –> 00:35:28,850
hamstring keep your right leg active and

955
00:35:28,850 –> 00:35:30,590
your gaze steadily forward towards your

956
00:35:30,590 –> 00:35:32,930
right toes find the inner peace and the

957
00:35:32,930 –> 00:35:35,720
posture as you come to the balance show

958
00:35:35,720 –> 00:35:37,640
it a shot inhale straight arms exhale

959
00:35:37,640 –> 00:35:39,110
their hands to the floor

960
00:35:39,110 –> 00:35:41,270
find your pelvic floor subhadda shot

961
00:35:41,270 –> 00:35:43,760
inhale press up lift up off the ground

962
00:35:43,760 –> 00:35:46,610
hasta Dasha jump back chaturanga hakuna

963
00:35:46,610 –> 00:35:49,070
VIN chef Tiki inhale upward facing in

964
00:35:49,070 –> 00:35:52,370
chef Tiki exhale downward facing bend

965
00:35:52,370 –> 00:35:55,130
your knees up the inhale jump forward

966
00:35:55,130 –> 00:35:57,320
and prepare for jhana sure sauce in a C

967
00:35:57,320 –> 00:35:59,450
position slowly coming all the way

968
00:35:59,450 –> 00:36:01,300
through with the power of the shoulders

969
00:36:01,300 –> 00:36:03,530
bending the right knee starting off in

970
00:36:03,530 –> 00:36:05,540
jhana source a sauna a position then

971
00:36:05,540 –> 00:36:07,670
twisting the toe so that all five toes

972
00:36:07,670 –> 00:36:09,590
are on the ground you use the external

973
00:36:09,590 –> 00:36:11,300
rotation of the hip joint to move into

974
00:36:11,300 –> 00:36:14,300
the posture ash though exhale fold

975
00:36:14,300 –> 00:36:16,460
forward aiming your chin down towards

976
00:36:16,460 –> 00:36:18,710
your shin never squeeze on your knee but

977
00:36:18,710 –> 00:36:20,210
let the movement come from the hip joint

978
00:36:20,210 –> 00:36:22,340
let your toes bend backwards and you can

979
00:36:22,340 –> 00:36:24,200
strengthen and stretch your ankle at the

980
00:36:24,200 –> 00:36:26,750
same time suck the low belly in creating

981
00:36:26,750 –> 00:36:28,310
hollowness deep in the center of the

982
00:36:28,310 –> 00:36:30,380
pelvis as you elongate your torso over

983
00:36:30,380 –> 00:36:32,420
your left thigh the gaze is steady

984
00:36:32,420 –> 00:36:34,280
towards the left side the mind is calm

985
00:36:34,280 –> 00:36:37,010
and balanced Nava inhale straight arms

986
00:36:37,010 –> 00:36:39,370
exhale there

987
00:36:39,370 –> 00:36:42,190
hands to the floor cross your feet – ah

988
00:36:42,190 –> 00:36:44,320
inhale lift up lift your hips up and

989
00:36:44,320 –> 00:36:45,760
high press off with the shoulders a

990
00:36:45,760 –> 00:36:48,940
khadisha exhale chaturanga dois they

991
00:36:48,940 –> 00:36:51,730
shot inhale upward-facing Ryo the shot

992
00:36:51,730 –> 00:36:54,280
exhale downward facing prepare for the

993
00:36:54,280 –> 00:36:56,740
left side trick – ah – ah inhale jump

994
00:36:56,740 –> 00:36:58,480
your hips over the solid foundation of

995
00:36:58,480 –> 00:36:59,950
the arms press up with the shoulders

996
00:36:59,950 –> 00:37:01,540
squeeze the lower ribs in towards the

997
00:37:01,540 –> 00:37:03,640
center line of the body and slowly float

998
00:37:03,640 –> 00:37:05,620
all the way through prepare for the left

999
00:37:05,620 –> 00:37:07,450
side start off in generous asana a

1000
00:37:07,450 –> 00:37:09,970
position twist your toes and externally

1001
00:37:09,970 –> 00:37:11,770
rotate that left hip joint slide your

1002
00:37:11,770 –> 00:37:13,420
pelvis a little forward wrap your hands

1003
00:37:13,420 –> 00:37:16,360
around the right foot prepare patanjali

1004
00:37:16,360 –> 00:37:19,320
shot exhale fold forward and down

1005
00:37:19,320 –> 00:37:22,420
internalize the anatomical directions so

1006
00:37:22,420 –> 00:37:24,310
that you can feel your body on the

1007
00:37:24,310 –> 00:37:26,770
subtle level feel not just the physical

1008
00:37:26,770 –> 00:37:28,480
body the muscles and the joints but

1009
00:37:28,480 –> 00:37:30,520
allow yourself to tune into the subtle

1010
00:37:30,520 –> 00:37:32,920
flow of energy deep in the center of

1011
00:37:32,920 –> 00:37:34,720
your body as you bring your minds into

1012
00:37:34,720 –> 00:37:36,610
that subtle sense perception your mind

1013
00:37:36,610 –> 00:37:39,130
will become more calm and steady show it

1014
00:37:39,130 –> 00:37:41,050
a shot in the Hale straight arms exhale

1015
00:37:41,050 –> 00:37:43,180
their hands to the floor cross your feet

1016
00:37:43,180 –> 00:37:45,700
so Todd is shot inhale lifts up

1017
00:37:45,700 –> 00:37:47,110
everything up off the ground

1018
00:37:47,110 –> 00:37:50,200
hasta disha chaturanga hakuna vin shetty

1019
00:37:50,200 –> 00:37:53,020
he inhale upward-facing bim shetty he

1020
00:37:53,020 –> 00:37:57,280
exhale downward-facing mar each asana

1021
00:37:57,280 –> 00:37:59,680
ace up the inhale bend your knees jump

1022
00:37:59,680 –> 00:38:01,420
your hips over the solid foundation of

1023
00:38:01,420 –> 00:38:03,310
your arms and slowly crossing the shins

1024
00:38:03,310 –> 00:38:05,410
all the way through to seated then your

1025
00:38:05,410 –> 00:38:06,670
right knee bringing the heel into

1026
00:38:06,670 –> 00:38:08,020
alignment with your right hip joint

1027
00:38:08,020 –> 00:38:10,240
torso forward and around holding your

1028
00:38:10,240 –> 00:38:11,470
hands behind your back

1029
00:38:11,470 –> 00:38:13,180
internally rotate your right shoulder

1030
00:38:13,180 –> 00:38:15,730
aash bow exhale fold your chin down to

1031
00:38:15,730 –> 00:38:17,200
your shin as you suck the belly deep

1032
00:38:17,200 –> 00:38:19,480
inside move your torso forward in a way

1033
00:38:19,480 –> 00:38:21,430
as you drop that right hip back and down

1034
00:38:21,430 –> 00:38:23,140
settle into the posture with the

1035
00:38:23,140 –> 00:38:24,820
equalization of inhalation and

1036
00:38:24,820 –> 00:38:26,860
exhalation as your guide to the inner

1037
00:38:26,860 –> 00:38:29,410
body gaze gently towards your left toes

1038
00:38:29,410 –> 00:38:31,300
and keep the left legs super active as

1039
00:38:31,300 –> 00:38:33,730
it’s part of your foundation Nava inhale

1040
00:38:33,730 –> 00:38:36,010
lift your torso exhale their hands to

1041
00:38:36,010 –> 00:38:38,050
the floor cross your feet – ah inhale

1042
00:38:38,050 –> 00:38:40,360
take it up off the ground aah aah – ah

1043
00:38:40,360 –> 00:38:43,360
exhale jump back go down the water shot

1044
00:38:43,360 –> 00:00:00,000
in

Leave a Reply

Your email address will not be published. Required fields are marked *