Ashtanga yoga first series

1 1/2 Hour Ashtanga Yoga Primary Series with Jessica Kass and Fightmaster Yoga

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hello this is Leslie fide master and I’m

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here today with Jessica Cavs who has

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volunteered to help us with the primary

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series of Ashtanga so this is the full

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primary series many people have

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requested it this isn’t this is not for

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beginners so if you are a beginner there

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is an intro to a stronger class a couple

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of them a shorter one and a longer one

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that you could try this one is going to

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be taught pretty much in the traditional

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way which is just counting the breath

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and also naming the poses so it doesn’t

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have a lot of information of how to get

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into the poses but it’s a very very nice

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moving meditation so at the front of

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your mats bring your hands together

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Anjali mudra will begin in the

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traditional way with our invocation

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about gratitude for practice and our

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teachers gratitude that our practice is

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healing for our bodies and minds exhale

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everything out inhale for ohm

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when they go to Nam Sharen on Aven de

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san mela schita SWAT masu carve aboard a

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nice Reyes a jungle kaya mone samsara

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halahala moja shanti a Abajo Purusha

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Karim Shankara SI da Raynham sahara

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share some shui hum prana mommy

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Patanjali Oh

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exhale the hands down salute the Sun

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Siri Namaskar a a comb inhale reach up

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do a exhale fold that a knee inhale head

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up Chitauri exhale step or float back

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punch ah

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inhale press through the hands and feet

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shots exhale breathing for one

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inhale exhale two inhale exhale three

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inhale exhale four inhale exhale and

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five sup duh

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step or jump inhale arch toe exhale fold

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Noah inhale rising up so must you –they

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eat them inhale and do a exhale that any

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inhale just worry

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exhale punch I inhale shots

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exhale one inhale exhale two inhale

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exhale engage your bundles three inhale

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exhale four inhale exhale and five Sapta

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step or jump your feet forward inhale

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ash toe exhale

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now I inhale some must hit the heat gag

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them inhale do a exhale three knee

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inhale just worry

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exhale punch ah inhale shots exhale one

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inhale exhale two inhale exhale three

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inhale exhale four inhale exhale and

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five sub down step or hop inhale I show

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exhale

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now I inhale some ice tea tea here come

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inhale do a exhale that any inhale just

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worry exhale crunch up inhale shots

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exhale one

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inhale

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exhale gaze between the knees are at the

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navel to inhale exhale three

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inhale exhale four inhale exhale and

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five sub top step or hop inhale I’ll

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show exhale now I inhale some Asti to

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hear one more eat them inhale do a

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exhale three knee inhale just worry

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exhale punch ah inhale shots exhale one

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exhale two inhale exhale try to follow

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the breath count three exhale four

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inhale exhale and five sup top step or

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hop your feet forward inhale aash toe

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exhale Noah

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inhale some ice tea tea Syria namaskara

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B ake them inhale bend the knees do a

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exhale put in E inhale just wari exhale

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punch ah inhale shots exhale

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sup that inhale right footsteps rising

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up fear pedrosan up our show exhale now

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I inhale Kneeshaw exhale a cut a sha

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left foot steps inhale you are – ah

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exhale and lower Bundys engaged try o –

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aw take your breath in chat or – aw

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exhale back one inhale exhale two inhale

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exhale three inhale exhale four inhale

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exhale I’ve punch it a shot step or hop

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inhale show – aw exhale folds sup – op

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and the knees inhale so I must eat the

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e/m inhale do a exhale that any inhale

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Chitauri

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exhale punch ah inhale shots exhale sup

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top inhale all the way up inhaling our

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show exhale now I inhale – ah

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exhale yah – ah inhale

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you are – aw exhale try Oh – aw

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inhale shut or – aw exhale one inhale

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exhale two inhale exhale three inhale

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exhale four inhale exhale five punch a –

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aw step or hop your feet inhale show –

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aw

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exhale fold Supt at a shop and the knees

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inhale some ice to the– ekam inhale do

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a exhale three knee inhale

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Chitauri exhale

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pancha inhale shots

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exhale sub-top inhale rising up aash toe

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exhale Noah

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inhale – aw exhale

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II cut a shawl left foot inhale do our –

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aw exhale try Oh – aw take your breath

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in chat or – aw exhale back one inhale

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exhale to inhale exhale

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three inhale exhale four inhale exhale

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and five punch at a Shaw step or jump

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inhale show – ah

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exhale sup – op and the knees inhale

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some us do the he eat them inhale do a

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exhale then a knee inhale chat wari

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exhale jump back

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punch ah inhale press through the hands

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and feet shots

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exhale sup top inhale rising up

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ah sh toe exhale

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now I inhale this sha exhale a cut a sha

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inhale and you are – ah

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exhale try oh – I inhale shutaura – aw

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exhale one

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inhale exhale two inhale exhale three

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inhale exhale

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for inhale exhale and five punches sha

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step or hop inhale show – aw exhale fold

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stop – ah bend the knees inhale

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so must it – he one more hate them

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inhale do a exhale put a knee inhale

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don’t worry exhale punch ah

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inhale shots

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exhale subtile right foot inhale

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ah sh toe exhale

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now I inhale

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Nisha exhale a cut ash I inhale you are

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– aw exhale try Oh – aw inhale shutaura

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– all exhale one inhale lift the low

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belly in and up exhale to inhale exhale

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lift through the pelvic floor muscles

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three inhale exhale four inhale exhale

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and five punch etosha step or jump

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inhale show – aw exhale stop – – ah

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inhale some ahh state the he padding

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gustafson ah step or hop your feet hips

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width and exhale folding forward take

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the big toes with the first two fingers

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a come inhale lengthen into a exhale

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four one inhale

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exhale to inhale exhale the Sagara Josh

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t3 and inhale exhale gaze off the tip of

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your nose for inhale exhale and 5 inhale

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head up exhale padahastasana ake them

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inhale to lengthen do a exhale to fold

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one inhale exhale two inhale exhale

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three

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inhale exhale four inhale exhale and

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five inhale is head up exhale hands to

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hips inhale all the way up exhale some

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us tte would you touch your konasana a

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command Hale step to the right under a

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exhale or one inhale hast a Drishti

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looking towards the left hand – inhale

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exhale engage the Bundys three inhale

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exhale four inhale exhale

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and five Trini inhale to come up switch

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the legs

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check to re exhale second side one

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inhale exhale hostage HG look at the

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hand if you can to exhale three inhale

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exhale four inhale exhale and five

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puncha inhale to come up hover to square

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up the hips and shoulders ache them

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inhale do a exhale twisting for one

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inhale exhale two inhale exhale looking

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toward the top hand three-and-a-half

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exhale four inhale exhale

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and five trinny inhale to come up pace

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the front square up hips and shoulders

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shut wari exhale twist one exhale two

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inhale exhale three inhale exhale four

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inhale exhale and five punch up inhale

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coming up

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exhale to the front semester thei booty

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toe parva konasana a command inhale

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right leg out do a exhale bend the knee

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one

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exhale make sure the knee is over the

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ankle to inhale exhale three inhale

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exhale four inhale exhale and five

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trinny inhale to come up switch the legs

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exhale second side for one exhale two

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inhale exhale three

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inhale exhale four inhale exhale and

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five punch-up inhale to come up and

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hover at up square up the hips and

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shoulders to the back a come inhale do a

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exhale and twisting or one inhale pull

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the right hip back exhale two inhale

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exhale three inhale looking toward the

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hand as your Drishti exhale four inhale

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exhale I of trinny inhale to come up

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keep inhaling square up hips and

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shoulders shut wari exhale to twist one

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inhale knee over ankle exhale two inhale

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exhale three inhale exhale four inhale

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exhale

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and five pancha inhale to come up exhale

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some us TT he prostrates a pot attend a

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sauna a a come inhale step to the right

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feet parallel hands on hips do a exhale

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folds inhale lengthen Trini

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exhale crown of your head reaching down

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for one then Hale Nosara Drishti exhale

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gazing off the tip of the nose – inhale

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exhale three inhale exhale remember to

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engage your Bundys four inhale exhale

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five inhale is head up exhale the hands

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to hips inhale back to Center four be a

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command Hale your arms out do a exhale

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hands to hips inhale open the chest

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Trini exhale folding forward for one

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inhale exhale two inhale exhale again

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nosaka Dodgers t3 inhale exhale four

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inhale exhale and five inhale come all

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the way up exhale four C make them

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inhale arms to a tee do a exhale clasp

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your hands inhale lengthen Trini exhale

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forward one inhale exhale

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to inhale exhale three inhale exhale

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four inhale exhale and five inhale

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coming up

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exhale release for D ake them inhale

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hands to hips do a exhale fold take the

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big toes inhale lengthen

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Trini exhale crown of your head reaching

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down for one inhale exhale two inhale

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exhale three inhale exhale four inhale

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exhale five inhale as head up exhale the

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hands to the hips inhale all the way

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back up to Center and exhale some us TT

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parsvottanasana

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a comb inhale do a exhale folding are

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one inhale pata Trish T gazing toward

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the big toe exhale two inhale exhale

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three inhale exhale

254
00:25:34,830 –> 00:25:43,000
for inhale exhale five trinny inhale to

255
00:25:43,000 –> 00:25:44,830
come up square up the hips and shoulder

256
00:25:44,830 –> 00:25:47,820
shot wari exhale fold forward for one

257
00:25:47,820 –> 00:26:01,780
inhale exhale to inhale exhale three

258
00:26:01,780 –> 00:26:15,940
inhale exhale four inhale exhale high

259
00:26:15,940 –> 00:26:19,510
punch out inhale to come up exhale some

260
00:26:19,510 –> 00:26:21,670
us did the heat go to – hasta

261
00:26:21,670 –> 00:26:24,610
padangusthasana ake them and Hale the

262
00:26:24,610 –> 00:26:31,740
right leg take the toe do a exhale one

263
00:26:31,740 –> 00:26:41,550
exhale two inhale exhale three inhale

264
00:26:41,550 –> 00:26:50,290
exhale four inhale exhale five trinny

265
00:26:50,290 –> 00:26:54,330
Center Chitauri exhale to the right one

266
00:26:54,330 –> 00:26:59,070
exhale look over the left shoulder two

267
00:26:59,070 –> 00:27:11,130
exhale three inhale exhale four inhale

268
00:27:11,130 –> 00:27:17,170
exhale hi shet wari center punch on knee

269
00:27:17,170 –> 00:27:20,830
to nose touch shots release the leg

270
00:27:20,830 –> 00:27:28,350
holding it up for one exhale two exhale

271
00:27:28,350 –> 00:27:35,240
three exhale four

272
00:27:35,240 –> 00:27:42,600
exhale and five release Ashta left leg

273
00:27:42,600 –> 00:27:55,700
up Noah for one exhale two inhale exhale

274
00:27:55,700 –> 00:28:06,330
three inhale exhale four inhale exhale

275
00:28:06,330 –> 00:28:13,470
and five dishes Center a cut a sha open

276
00:28:13,470 –> 00:28:15,630
the leg to the left as you look right

277
00:28:15,630 –> 00:28:28,140
for one exhale two inhale exhale three

278
00:28:28,140 –> 00:28:40,940
inhale exhale four inhale exhale and

279
00:28:40,940 –> 00:28:44,700
five ekata Shaw Center to are to Sean

280
00:28:44,700 –> 00:28:49,230
knee to nose touch try out a shop

281
00:28:49,230 –> 00:28:53,030
release the leg would hold it up for one

282
00:28:53,030 –> 00:28:56,540
exhale two

283
00:28:56,540 –> 00:29:08,240
exhale three exhale four exhale and five

284
00:29:08,240 –> 00:29:12,090
release art about a Padma ten asana a

285
00:29:12,090 –> 00:29:14,040
command Hale the right leg up and half

286
00:29:14,040 –> 00:29:21,860
Lotus new a exhale and folds or one

287
00:29:21,860 –> 00:29:33,940
inhale exhale two inhale exhale

288
00:29:33,940 –> 00:29:45,399
three inhale exhale four inhale exhale

289
00:29:45,399 –> 00:29:49,899
and five Trini head up only shut wari

290
00:29:49,899 –> 00:29:52,960
pause spun shot inhale all the way back

291
00:29:52,960 –> 00:29:58,929
up exhale release shots left leg up and

292
00:29:58,929 –> 00:30:04,230
half Lotus left arm behind the back and

293
00:30:04,230 –> 00:30:10,889
ash toe exhale to fold for one inhale

294
00:30:10,919 –> 00:30:22,330
exhale to inhale exhale three inhale

295
00:30:22,330 –> 00:30:36,970
exhale four inhale exhale and five I

296
00:30:36,970 –> 00:30:41,409
show head up – ah pause gay got a shot

297
00:30:41,409 –> 00:30:45,279
inhale back to centre and exhale to

298
00:30:45,279 –> 00:30:47,850
samastah teehee vinyasa to utkatasana

299
00:30:47,850 –> 00:30:52,690
ache them inhale the arms do a exhale

300
00:30:52,690 –> 00:30:54,330
fold

301
00:30:54,330 –> 00:30:59,909
Canadian Hale head up jet wari exhale

302
00:30:59,909 –> 00:31:06,100
pancha inhale shots exhale

303
00:31:06,100 –> 00:31:13,139
Oh ticket asana Sapta jump for one

304
00:31:13,139 –> 00:31:22,710
inhale exhale vonda’s engaging – exhale

305
00:31:22,780 –> 00:31:34,660
three inhale exhale four inhale exhale

306
00:31:34,660 –> 00:31:40,050
and five optional bakasana pick it up

307
00:31:41,220 –> 00:31:45,010
and step or float jet Woori unshot

308
00:31:45,010 –> 00:31:50,830
inhale shots exhale we have a drisana

309
00:31:50,830 –> 00:31:53,590
ace up the right foot steps inhale

310
00:31:53,590 –> 00:32:02,280
rising up for one exhale two inhale

311
00:32:02,280 –> 00:32:05,620
exhale three

312
00:32:05,620 –> 00:32:19,200
inhale exhale four inhale exhale and

313
00:32:19,200 –> 00:32:22,030
five ochco inhale

314
00:32:22,030 –> 00:32:25,810
pivot exhale bend the left knee for one

315
00:32:25,810 –> 00:32:32,950
inhale exhale two inhale make sure the

316
00:32:32,950 –> 00:32:37,120
knee is over the ankle exhale three

317
00:32:37,120 –> 00:32:49,870
inhale exhale four inhale exhale five it

318
00:32:49,870 –> 00:32:53,920
up address and Abby for one inhale knee

319
00:32:53,920 –> 00:33:02,400
over ankle exhale two inhale exhale

320
00:33:02,400 –> 00:33:12,850
three inhale exhale four inhale exhale

321
00:33:12,850 –> 00:33:18,610
and five dish shop inhale and straighten

322
00:33:18,610 –> 00:33:20,680
the right leg turn the left leg pivot

323
00:33:20,680 –> 00:33:24,180
exhale the right leg bends for one

324
00:33:24,180 –> 00:33:30,420
exhale two inhale

325
00:33:30,670 –> 00:33:35,150
exhale three

326
00:33:35,150 –> 00:33:48,080
inhale exhale four inhale exhale ten

327
00:33:48,080 –> 00:33:52,400
five step back shat wari position on

328
00:33:52,400 –> 00:33:57,080
shot inhale pressing up and shots exhale

329
00:33:57,080 –> 00:33:57,940
back

330
00:33:57,940 –> 00:34:01,280
paschimottanasana sub dust-up or jump to

331
00:34:01,280 –> 00:34:07,280
seated extend the legs or one chin drops

332
00:34:07,280 –> 00:34:13,150
Jalandhar Abunda exhale two inhale

333
00:34:13,150 –> 00:34:26,080
exhale three inhale exhale four inhale

334
00:34:26,199 –> 00:34:33,260
exhale and five inhale reach for the

335
00:34:33,260 –> 00:34:37,880
toes lengthen octo exhale extend forward

336
00:34:37,880 –> 00:34:50,350
for one inhale exhale two inhale exhale

337
00:34:50,350 –> 00:35:02,900
three inhale exhale four inhale exhale

338
00:35:02,900 –> 00:35:08,240
and five inhale your head up exhale B or

339
00:35:08,240 –> 00:35:17,360
C position or one inhale exhale two

340
00:35:17,360 –> 00:35:23,200
inhale exhale

341
00:35:23,299 –> 00:35:37,819
three inhale exhale four inhale exhale

342
00:35:37,819 –> 00:35:41,670
five inhale is head up exhale release

343
00:35:41,670 –> 00:35:44,640
– ah cross your ankles pick it up a cut

344
00:35:44,640 –> 00:35:48,359
a sha at wari punch ah inhale to press

345
00:35:48,359 –> 00:35:52,920
up shots exhale back pours votin asana

346
00:35:52,920 –> 00:35:56,269
septa step or jump through sip

347
00:35:56,269 –> 00:35:59,009
fingertips facing fronts and ash toe

348
00:35:59,009 –> 00:36:10,940
pick it up one exhale two inhale exhale

349
00:36:10,940 –> 00:36:12,119
three

350
00:36:12,119 –> 00:36:22,940
inhale exhale four inhale exhale and

351
00:36:22,940 –> 00:36:26,460
five release – ah cross the ankles pick

352
00:36:26,460 –> 00:36:30,329
it up a cow – ah shut wari punch ah

353
00:36:30,329 –> 00:36:34,349
inhale shots exhale

354
00:36:34,349 –> 00:36:36,319
our tabata Padma paschimottanasana

355
00:36:36,319 –> 00:36:39,839
sub-top jump bend the right leg into

356
00:36:39,839 –> 00:36:42,119
half Lotus reach for the left toes

357
00:36:42,119 –> 00:36:46,940
inhale lengthen aash toe exhale one

358
00:36:46,940 –> 00:36:52,820
exhale two

359
00:36:52,820 –> 00:36:56,339
exhale bondas engaging three and Hale

360
00:36:56,339 –> 00:36:58,440
pot a Drishti looking toward the toe

361
00:36:58,440 –> 00:37:04,280
exhale you’re down lower at the shin for

362
00:37:04,490 –> 00:37:10,700
exhale and five inhale your head up

363
00:37:10,700 –> 00:37:13,730
exhale release dish Shaw pick it up a

364
00:37:13,730 –> 00:37:18,359
cut a Shaw float back to our – ah

365
00:37:18,359 –> 00:37:21,570
inhale press up try Oh – ah

366
00:37:21,570 –> 00:37:24,960
exhale back shut or – ah step or jump

367
00:37:24,960 –> 00:37:28,109
through left side ending the left leg in

368
00:37:28,109 –> 00:37:30,869
half Lotus reach for the right toes

369
00:37:30,869 –> 00:37:32,510
inhale lengthen

370
00:37:32,510 –> 00:37:36,960
punch it a sha exhale extend for one in

371
00:37:36,960 –> 00:37:41,250
the hill exhale keeping the breath nice

372
00:37:41,250 –> 00:37:47,790
and steady – inhale exhale this becomes

373
00:37:47,790 –> 00:37:52,640
your moving meditation three inhale

374
00:37:52,880 –> 00:38:01,109
exhale four inhale exhale and five

375
00:38:01,109 –> 00:38:04,790
inhale head up exhale release – shut up

376
00:38:04,790 –> 00:38:09,390
pig huh – ah jump back punch ah inhale

377
00:38:09,390 –> 00:38:13,170
to press up and shots exhale back Tyrion

378
00:38:13,170 –> 00:38:16,170
mukha eka pada paschimottanasana Sapta

379
00:38:16,170 –> 00:38:18,869
right leg back reach for the left toes

380
00:38:18,869 –> 00:38:28,200
inhale and ash toe exhale one exhale two

381
00:38:28,200 –> 00:38:40,340
inhale exhale three inhale exhale

382
00:38:40,340 –> 00:38:49,860
for inhale exhale and five inhale is

383
00:38:49,860 –> 00:38:53,370
head up exhale release

384
00:38:53,370 –> 00:38:58,370
– ah pick it up a cutter Shah float back

385
00:38:58,370 –> 00:39:04,020
do our – ah inhale try OH – ah

386
00:39:04,020 –> 00:39:13,340
exhale shut or – ah jump left side

387
00:39:16,180 –> 00:39:19,680
we’re reaching for the right toes inhale

388
00:39:19,680 –> 00:39:25,240
punch it a sha exhale and one inhale

389
00:39:25,240 –> 00:39:27,430
gazing toward the foot spotted Russia

390
00:39:27,430 –> 00:39:36,700
exhale two inhale exhale three inhale

391
00:39:36,700 –> 00:39:51,760
exhale four inhale exhale five inhale is

392
00:39:51,760 –> 00:39:56,410
head up exhale release show – ah pick it

393
00:39:56,410 –> 00:39:59,619
up and shut wari position punch ah

394
00:39:59,619 –> 00:40:02,049
inhale shots

395
00:40:02,049 –> 00:40:04,359
exhale I’m Jonas you’re saw sauna a

396
00:40:04,359 –> 00:40:09,190
supped up step or jump bend the right

397
00:40:09,190 –> 00:40:12,809
leg reach for your left toes inhale ah

398
00:40:12,809 –> 00:40:20,980
Sh toe exhale one inhale exhale bhramari

399
00:40:20,980 –> 00:40:25,859
a Drishti toward the third eye – inhale

400
00:40:25,859 –> 00:40:34,809
exhale three inhale exhale creating

401
00:40:34,809 –> 00:40:44,440
length for inhale exhale and five inhale

402
00:40:44,440 –> 00:40:48,690
your head up exhale release – shot up a

403
00:40:48,690 –> 00:40:52,059
caught a shot float back to our – ah

404
00:40:52,059 –> 00:40:57,430
inhale press up try Oh – ah exhale shut

405
00:40:57,430 –> 00:41:01,119
or – ah jump left side bend the left

406
00:41:01,119 –> 00:41:03,279
knee reach for the right toes inhale

407
00:41:03,279 –> 00:41:07,180
lengthen punch it a shot exhale extend

408
00:41:07,180 –> 00:41:13,210
forward one exhale engage your Bundys –

409
00:41:13,210 –> 00:41:22,500
inhale exhale three inhale

410
00:41:22,900 –> 00:41:33,160
exhale for inhale exhale five inhale is

411
00:41:33,160 –> 00:41:36,340
head up exhale release show to shop pick

412
00:41:36,340 –> 00:41:39,520
it up and float back shed wari punch ah

413
00:41:39,520 –> 00:41:41,070
inhale

414
00:41:41,070 –> 00:41:43,960
gunshots exhale and John you sure saw

415
00:41:43,960 –> 00:41:48,220
Santa beasts up da jump and the right

416
00:41:48,220 –> 00:41:50,650
leg sit up on to the heel and reach for

417
00:41:50,650 –> 00:41:52,780
the left toes on an inhale lengthen and

418
00:41:52,780 –> 00:41:58,900
I’ll show exhale forward one exhale keep

419
00:41:58,900 –> 00:42:05,400
pulling the left toes back two exhale

420
00:42:05,850 –> 00:42:19,800
three inhale exhale four inhale exhale

421
00:42:19,800 –> 00:42:26,980
and five inhale head up exhale release –

422
00:42:26,980 –> 00:42:31,390
ah up a cut a shell float back do our it

423
00:42:31,390 –> 00:42:31,870
a shot

424
00:42:31,870 –> 00:42:37,690
inhale try Oh – ah exhale shutaura – ah

425
00:42:37,690 –> 00:42:41,400
step or jump left side bend the left leg

426
00:42:41,400 –> 00:42:44,170
sit up onto the heel reach for right

427
00:42:44,170 –> 00:42:49,080
toes inhale punch ah – ah exhale one

428
00:42:49,080 –> 00:43:00,610
inhale exhale two inhale exhale three

429
00:43:00,610 –> 00:43:03,720
inhale exhale

430
00:43:06,180 –> 00:43:15,580
for inhale exhale and five inhale your

431
00:43:15,580 –> 00:43:17,950
head up exhale to release

432
00:43:17,950 –> 00:43:21,250
show to shop get up and float back

433
00:43:21,250 –> 00:43:27,040
shatori unshot inhale shots exhale

434
00:43:27,040 –> 00:43:32,830
chonus your sana see septa jump bend the

435
00:43:32,830 –> 00:43:34,930
right knee come up on to the toes reach

436
00:43:34,930 –> 00:43:38,770
for the left foot inhale and ash to

437
00:43:38,770 –> 00:43:44,160
extend forward exhale one inhale exhale

438
00:43:45,960 –> 00:43:52,930
two inhale exhale three

439
00:43:52,930 –> 00:44:06,310
inhale exhale four inhale exhale five

440
00:44:06,310 –> 00:44:09,130
inhale head up exhale release

441
00:44:09,130 –> 00:44:12,609
– ah pick it up a cut ash off load back

442
00:44:12,609 –> 00:44:17,619
to our – ah inhale press up try oo – oo

443
00:44:17,619 –> 00:44:22,560
exhale back shut or – ah jump left side

444
00:44:22,560 –> 00:44:25,480
from the left knee up onto the left toes

445
00:44:25,480 –> 00:44:28,950
right toes pull back inhale lengthen

446
00:44:28,950 –> 00:44:38,410
pancha – ah exhale one inhale exhale two

447
00:44:38,410 –> 00:44:52,660
inhale exhale three inhale exhale four

448
00:44:52,660 –> 00:44:57,630
inhale exhale

449
00:44:57,630 –> 00:45:01,510
I’ve inhale head up exhale to release

450
00:45:01,510 –> 00:45:05,230
show – aw pick it up shut wari position

451
00:45:05,230 –> 00:45:09,040
float back pancha inhale press up shots

452
00:45:09,040 –> 00:45:10,390
exhale back

453
00:45:10,390 –> 00:45:15,070
marucho Sena a SUP top step or jump and

454
00:45:15,070 –> 00:45:17,650
bend the right leg right arm inside wrap

455
00:45:17,650 –> 00:45:18,550
it around and

456
00:45:18,550 –> 00:45:23,010
he’ll lengthen and ochco exhale one

457
00:45:23,010 –> 00:45:26,140
inhale Potter Drishti gazing toward the

458
00:45:26,140 –> 00:45:35,470
foot exhale two inhale exhale three

459
00:45:35,470 –> 00:45:47,200
inhale exhale four inhale exhale and

460
00:45:47,200 –> 00:45:50,770
five inhale head up exhale pick it up

461
00:45:50,770 –> 00:45:55,500
and float back shet Woori pancha inhale

462
00:45:55,500 –> 00:46:01,650
shots exhale and to left side sap jump

463
00:46:01,650 –> 00:46:04,630
bend the left knee left arm inside wrap

464
00:46:04,630 –> 00:46:09,280
around inhale to lengthen punch it a

465
00:46:09,280 –> 00:46:12,040
shot exhale forward for one inhale

466
00:46:12,040 –> 00:46:22,900
exhale and two inhale exhale three

467
00:46:22,900 –> 00:46:32,950
inhale exhale four inhale exhale and

468
00:46:32,950 –> 00:46:35,950
five inhale head up pick it up and

469
00:46:35,950 –> 00:46:40,990
exhale float back punch up inhale to

470
00:46:40,990 –> 00:46:44,980
press up shots exhale back mari cha sana

471
00:46:44,980 –> 00:46:50,080
be septa jump left leg in half Lotus

472
00:46:50,080 –> 00:46:56,410
right knee bends inhale to lengthen

473
00:46:56,410 –> 00:47:02,890
ah show exhale forward one exhale engage

474
00:47:02,890 –> 00:47:11,590
your Bundys here two inhale exhale three

475
00:47:11,590 –> 00:47:17,460
inhale exhale

476
00:47:18,010 –> 00:47:26,150
for inhale exhale five inhale your head

477
00:47:26,150 –> 00:47:28,100
up exhale to release

478
00:47:28,100 –> 00:47:31,580
– ah pick it up a kata sha float back

479
00:47:31,580 –> 00:47:36,350
moons you are – ah inhale try Oh – aw

480
00:47:36,350 –> 00:47:42,440
exhale shut or – ah jump right leg in

481
00:47:42,440 –> 00:47:45,290
half Lotus bend the left knee wrap

482
00:47:45,290 –> 00:47:50,450
around inhale and lengthen the spine and

483
00:47:50,450 –> 00:47:53,210
pancetta sha exhale coming forward for

484
00:47:53,210 –> 00:48:07,040
one inhale exhale to inhale exhale three

485
00:48:07,040 –> 00:48:19,910
inhale exhale four inhale exhale five

486
00:48:19,910 –> 00:48:23,090
inhale your head up and exhale to

487
00:48:23,090 –> 00:48:27,020
release show – ah pick it up and float

488
00:48:27,020 –> 00:48:33,050
it back into shatori pancha inhale shots

489
00:48:33,050 –> 00:48:37,870
exhale marucho senousy supped up jump

490
00:48:37,870 –> 00:48:42,680
and the right knee inhale sit up tall

491
00:48:42,680 –> 00:48:45,530
and ash toe exhale twist

492
00:48:45,530 –> 00:48:49,640
one inhale point the left toes up to the

493
00:48:49,640 –> 00:48:50,800
ceiling

494
00:48:50,800 –> 00:48:55,310
two inhale exhale roll the right

495
00:48:55,310 –> 00:49:03,230
shoulder back three inhale exhale four

496
00:49:03,230 –> 00:49:11,810
inhale exhale five inhale bring your

497
00:49:11,810 –> 00:49:16,610
head to Center exhale unwind – I’ll pick

498
00:49:16,610 –> 00:49:20,960
it up a caught ash offload back to our –

499
00:49:20,960 –> 00:49:23,030
ah inhale press the front of the body

500
00:49:23,030 –> 00:49:26,810
open tryout a sha exhale back shut or –

501
00:49:26,810 –> 00:49:29,310
ah step or jump left side

502
00:49:29,310 –> 00:49:33,350
the left knee inhale to sit up tall

503
00:49:33,350 –> 00:49:37,490
punch it a sha and exhale to twist one

504
00:49:37,490 –> 00:49:42,510
inhale exhale roll the left shoulder

505
00:49:42,510 –> 00:49:48,060
back as you twist to inhale exhale right

506
00:49:48,060 –> 00:49:49,890
toes point straight up to the ceiling

507
00:49:49,890 –> 00:50:02,750
three inhale exhale four inhale exhale

508
00:50:02,750 –> 00:50:07,110
five inhale head to Center exhale unwind

509
00:50:07,110 –> 00:50:08,730
show to shop pick it up

510
00:50:08,730 –> 00:50:11,940
mm stare float back shatori punch ah

511
00:50:11,940 –> 00:50:17,760
inhale shots exhale March a sauna d-sub

512
00:50:17,760 –> 00:50:23,070
jump left leg in half Lotus bend the

513
00:50:23,070 –> 00:50:24,960
right knee sit up tall on your inhale

514
00:50:24,960 –> 00:50:35,270
and ash toe to twist one inhale exhale

515
00:50:35,270 –> 00:50:39,900
two inhale exhale roll the right

516
00:50:39,900 –> 00:50:47,640
shoulder back three inhale exhale four

517
00:50:47,640 –> 00:50:55,590
inhale exhale and five inhale head to

518
00:50:55,590 –> 00:50:59,810
Center exhale unwind – ah pick it up a

519
00:50:59,810 –> 00:51:04,550
cut ash a float back you are – aw inhale

520
00:51:04,550 –> 00:51:09,630
try Oh – ah exhale shut tor – ah jump

521
00:51:09,630 –> 00:51:13,170
left side right leg in half Lotus bend

522
00:51:13,170 –> 00:51:17,490
the left knee inhale sitting up nice and

523
00:51:17,490 –> 00:51:23,760
tall wrapping around and punch it a shot

524
00:51:23,760 –> 00:51:27,870
twisting one exhale left shoulder

525
00:51:27,870 –> 00:51:35,960
rolling back two exhale three inhale

526
00:51:35,960 –> 00:51:38,250
exhale

527
00:51:38,250 –> 00:51:47,860
for inhale exhale and five inhale bring

528
00:51:47,860 –> 00:51:54,010
your head to Center exhale unwind show –

529
00:51:54,010 –> 00:51:56,620
I’ll pick it up and float back shatori

530
00:51:56,620 –> 00:52:03,220
pancha inhale shots exhale navasana

531
00:52:03,220 –> 00:52:08,500
Supt up and jump into both posts for one

532
00:52:08,500 –> 00:52:11,890
inhale long spine exhale knees can be

533
00:52:11,890 –> 00:52:19,210
bent to inhale exhale three inhale

534
00:52:19,210 –> 00:52:29,320
exhale or inhale exhale and five cross

535
00:52:29,320 –> 00:52:30,070
your ankles

536
00:52:30,070 –> 00:52:32,590
press down pick up not always

537
00:52:32,590 –> 00:52:35,230
traditional but hand standing three

538
00:52:35,230 –> 00:52:40,800
kicks or holding the handstand one

539
00:52:40,950 –> 00:52:52,170
exhale two exhale and three calming down

540
00:52:52,170 –> 00:52:58,440
into navasana sit up tall for one exhale

541
00:52:58,440 –> 00:53:09,630
two inhale exhale three inhale exhale or

542
00:53:09,630 –> 00:53:14,350
exhale and five pick it up and three

543
00:53:14,350 –> 00:53:21,750
kicks or holding him stand one exhale

544
00:53:21,750 –> 00:53:27,550
two exhale

545
00:53:27,550 –> 00:53:32,290
and three coming down novice and up pick

546
00:53:32,290 –> 00:53:42,070
it up one exhale two inhale exhale three

547
00:53:42,070 –> 00:53:51,430
and a half exhale or exhale five cross

548
00:53:51,430 –> 00:53:55,150
the ankles pick it up and three kicks

549
00:53:55,150 –> 00:53:59,910
who are holding the handstand for one

550
00:54:00,210 –> 00:54:01,530
exhale

551
00:54:01,530 –> 00:54:09,930
boom two inhale exhale three inhale and

552
00:54:09,930 –> 00:54:18,150
coming through navasana one exhale two

553
00:54:18,150 –> 00:54:24,850
exhale three exhale lifting the chest

554
00:54:24,850 –> 00:54:30,190
four bundles engaging and five cross the

555
00:54:30,190 –> 00:54:33,930
ankles pick it up and hand standing

556
00:54:33,930 –> 00:54:43,590
three kicks or hold one exhale two

557
00:54:44,070 –> 00:54:51,480
exhale and three coming down navasana

558
00:54:51,480 –> 00:54:58,780
over one exhale and two

559
00:54:58,780 –> 00:55:06,290
exhale three exhale four and five cross

560
00:55:06,290 –> 00:55:09,940
the ankles pick it up last one I think

561
00:55:09,940 –> 00:55:15,940
three kicks are holding for one exhale

562
00:55:15,940 –> 00:55:22,000
two exhale three

563
00:55:22,000 –> 00:55:25,970
coming down last navasana pick it up for

564
00:55:25,970 –> 00:55:32,290
one exhale lift the chest two exhale

565
00:55:32,290 –> 00:55:41,810
three exhale four and five cross the

566
00:55:41,810 –> 00:55:45,410
ankles pick it up and float back to shet

567
00:55:45,410 –> 00:55:50,440
Woori position pancha inhale shots

568
00:55:50,440 –> 00:55:52,000
exhale

569
00:55:52,000 –> 00:55:55,580
Buju pedo sauna suck jump feet to the

570
00:55:55,580 –> 00:55:57,800
outsides of the hands ash to prepare

571
00:55:57,800 –> 00:56:02,420
shoulders underneath turns Noah pick it

572
00:56:02,420 –> 00:56:02,810
up

573
00:56:02,810 –> 00:56:13,190
one exhale and folding forward do exhale

574
00:56:13,190 –> 00:56:18,280
so for hecka me down or chin three

575
00:56:18,280 –> 00:56:20,500
exhale

576
00:56:20,500 –> 00:56:27,200
mm four exhale and five inhale pick it

577
00:56:27,200 –> 00:56:30,230
up t to Boston extend the legs then the

578
00:56:30,230 –> 00:56:32,330
knees Bacchus onna float it back

579
00:56:32,330 –> 00:56:38,050
shet Woori pancha inhale and shots

580
00:56:38,050 –> 00:56:43,790
exhale core Masana sabda jump feet to

581
00:56:43,790 –> 00:56:46,220
the outsides of the hands / to prepare

582
00:56:46,220 –> 00:56:50,900
shoulders under knees and Noah sitting

583
00:56:50,900 –> 00:56:54,099
down folding forward for one

584
00:56:54,099 –> 00:57:04,420
exhale and to inhale exhale three inhale

585
00:57:04,420 –> 00:57:14,170
exhale mmm four inhale exhale and five

586
00:57:14,170 –> 00:57:18,620
soup de corps Masana take the hands

587
00:57:18,620 –> 00:57:21,310
behind the back clasp if you can and

588
00:57:21,310 –> 00:57:25,520
right foot over left on top of the head

589
00:57:25,520 –> 00:57:30,290
if possible one exhale Bundys engaging

590
00:57:30,290 –> 00:57:42,970
two exhale three inhale exhale four

591
00:57:43,840 –> 00:57:53,080
exhale and five inhale is head up and

592
00:57:53,080 –> 00:57:55,370
exhale hands to the floor

593
00:57:55,370 –> 00:58:00,830
pick it up into straightening the legs

594
00:58:00,830 –> 00:58:04,610
TT bah sana and then bend the knees vaca

595
00:58:04,610 –> 00:58:09,310
sana jump back Woori pancha inhale

596
00:58:09,310 –> 00:58:11,120
and shots

597
00:58:11,120 –> 00:58:17,080
exhale and Garba pinned asana Sapta jump

598
00:58:17,080 –> 00:58:21,310
and taking Lotus left leg first

599
00:58:21,310 –> 00:58:27,550
so if possible slide the arms in between

600
00:58:27,550 –> 00:58:32,120
the calf and the inner thigh and then

601
00:58:32,120 –> 00:58:37,610
taking the hands up toward the face for

602
00:58:37,610 –> 00:58:39,850
one

603
00:58:41,250 –> 00:58:44,220
to exhale if that’s not possible wrap

604
00:58:44,220 –> 00:58:45,810
your arms around the outsides of the

605
00:58:45,810 –> 00:58:54,480
legs three four five rolling nine times

606
00:58:54,480 –> 00:58:59,390
so rolling around in a circle right

607
00:58:59,390 –> 00:59:13,470
exhale four exhale and be sure to modify

608
00:59:13,470 –> 00:59:14,520
as needed

609
00:59:14,520 –> 00:59:17,849
always always and back to the front

610
00:59:17,849 –> 00:59:29,060
kuku toss Sanne and pick it up one two

611
00:59:29,060 –> 00:59:39,770
three four and five up onto the knees

612
00:59:40,190 –> 00:59:44,550
palms face in pick it up and float back

613
00:59:44,550 –> 00:59:52,349
shatori pancha inhale and shops exhale

614
00:59:52,349 –> 00:59:57,830
baddha konasana sub down step or jump

615
00:59:57,859 –> 01:00:05,700
soles of feet together inhale and sit up

616
01:00:05,700 –> 01:00:11,400
nice and tall and ash – exhale extending

617
01:00:11,400 –> 01:00:16,940
forward one lead with the chest two

618
01:00:16,940 –> 01:00:27,800
exhale three exhale four

619
01:00:27,800 –> 01:00:31,710
exhale five inhale head up and exhale

620
01:00:31,710 –> 01:00:33,480
rounding down the forehead toward the

621
01:00:33,480 –> 01:00:47,510
feet one exhale two exhale three exhale

622
01:00:47,510 –> 01:00:52,920
four five inhale is head up exhale

623
01:00:52,920 –> 01:00:53,610
release

624
01:00:53,610 –> 01:00:56,340
– I’ll pick it up a cutter she’ll float

625
01:00:56,340 –> 01:01:00,290
back into our – ah inhale try Oh – aw

626
01:01:00,290 –> 01:01:01,530
exhale

627
01:01:01,530 –> 01:01:05,250
OOP Avista konasana Sapta separate jump

628
01:01:05,250 –> 01:01:08,310
extend the legs take the legs wide reach

629
01:01:08,310 –> 01:01:11,130
for the feet inhale lengthen rush –

630
01:01:11,130 –> 01:01:15,000
forward one exhale lengthening the spine

631
01:01:15,000 –> 01:01:25,850
– exhale three inhale exhale or inhale

632
01:01:25,850 –> 01:01:30,180
exhale five inhale head up exhale

633
01:01:30,180 –> 01:01:33,170
release and pick it up take the feet

634
01:01:33,170 –> 01:01:37,050
looking up for one hold exhale let the

635
01:01:37,050 –> 01:01:47,210
chest to exhale three exhale four and

636
01:01:47,210 –> 01:01:51,330
five release I still pick it up and

637
01:01:51,330 –> 01:01:54,960
float back shatori pancha inhale to

638
01:01:54,960 –> 01:01:59,250
press up shots exhale back soup konasana

639
01:01:59,250 –> 01:02:02,630
sub dot jump and lie down

640
01:02:02,630 –> 01:02:05,610
aash to the legs overhead take the legs

641
01:02:05,610 –> 01:02:11,090
wide and reach for the toes for one

642
01:02:11,120 –> 01:02:16,590
exhale two exhale lengthening the spine

643
01:02:16,590 –> 01:02:26,720
three exhale or and if I roll it up and

644
01:02:26,720 –> 01:02:32,280
exhale come forward inhale come up cross

645
01:02:32,280 –> 01:02:35,130
the ankles pick it up float back to

646
01:02:35,130 –> 01:02:39,480
shatori pancha inhale moonshots

647
01:02:39,480 –> 01:02:40,800
exhale soup

648
01:02:40,800 –> 01:02:44,730
patting gusto sana sabda jump and lie

649
01:02:44,730 –> 01:02:49,050
down an ash – right leg take the big toe

650
01:02:49,050 –> 01:02:51,540
and now I’ll lift the head and shoulders

651
01:02:51,540 –> 01:03:01,110
up for one exhale to inhale exhale three

652
01:03:01,110 –> 01:03:10,010
inhale exhale four inhale exhale and

653
01:03:10,010 –> 01:03:14,010
five head only to shop a cutter shall

654
01:03:14,010 –> 01:03:17,090
open the leg to the right look left one

655
01:03:17,090 –> 01:03:25,200
exhale two inhale exhale three inhale

656
01:03:25,200 –> 01:03:35,010
exhale four inhale exhale five inhale

657
01:03:35,010 –> 01:03:39,990
Center exhale knee to nose touch inhale

658
01:03:39,990 –> 01:03:44,280
and release the leg do our – all left

659
01:03:44,280 –> 01:03:47,970
leg try Oh – ah lift the head and

660
01:03:47,970 –> 01:03:55,910
shoulders for one exhale two exhale

661
01:03:55,910 –> 01:04:07,410
three inhale exhale or exhale and five

662
01:04:07,410 –> 01:04:11,000
release head only inhale Center exhale

663
01:04:11,000 –> 01:04:15,200
open to the left and look right one

664
01:04:15,200 –> 01:04:24,720
exhale two inhale exhale three inhale

665
01:04:24,720 –> 01:04:34,590
exhale four inhale exhale five inhale

666
01:04:34,590 –> 01:04:38,730
Center exhale knee to nose touch inhale

667
01:04:38,730 –> 01:04:42,090
release the head release the leg Chuck

668
01:04:42,090 –> 01:04:44,340
Ross in a backward somersault or roll it

669
01:04:44,340 –> 01:04:49,740
up shatori position pancha inhale shots

670
01:04:49,740 –> 01:04:54,690
exhale rubia padangusthasana subdiv step

671
01:04:54,690 –> 01:05:00,630
or jump lie down aash toe legs over

672
01:05:00,630 –> 01:05:08,010
heads take the big toes inhale exhale

673
01:05:08,010 –> 01:05:09,390
roll it up

674
01:05:09,390 –> 01:05:15,140
oh so close roll it up there we go one

675
01:05:15,140 –> 01:05:17,220
exhale lift the chest

676
01:05:17,220 –> 01:05:30,270
– exhale three exhale four exhale and

677
01:05:30,270 –> 01:05:32,220
five cross the ankles pick it up and

678
01:05:32,220 –> 01:05:37,100
float back shatori pancha inhale shots

679
01:05:37,100 –> 01:05:40,310
exhale or DeVoe Mooka paschimottanasana

680
01:05:40,310 –> 01:05:42,120
sup – jump

681
01:05:42,120 –> 01:05:45,840
lie down legs overhead and take the

682
01:05:45,840 –> 01:05:50,670
sides of the feet and ash toe roll it up

683
01:05:50,670 –> 01:05:56,030
and exhale pull yourself together one

684
01:05:56,030 –> 01:05:59,430
exhale two inhale

685
01:05:59,430 –> 01:06:02,370
powder Drishti exhale looking toward the

686
01:06:02,370 –> 01:06:10,670
feet three exhale four exhale and five

687
01:06:10,670 –> 01:06:14,760
release new shot up a cut ash a float

688
01:06:14,760 –> 01:06:15,470
back

689
01:06:15,470 –> 01:06:18,330
pancha inhale press for the hands and

690
01:06:18,330 –> 01:06:19,350
feet shots

691
01:06:19,350 –> 01:06:23,910
exhale say to bandhasana sapped out step

692
01:06:23,910 –> 01:06:33,440
or jump ash to prepare heels together

693
01:06:33,440 –> 01:06:36,600
pressing into the floor and now wah

694
01:06:36,600 –> 01:06:42,750
inhale pick it up one exhale modify as

695
01:06:42,750 –> 01:06:43,290
needed

696
01:06:43,290 –> 01:06:51,630
two exhale three inhale exhale four

697
01:06:51,630 –> 01:06:57,450
inhale exhale and five coming down Chuck

698
01:06:57,450 –> 01:07:00,630
rest on up or roll it up into shatori

699
01:07:00,630 –> 01:07:02,310
position punch

700
01:07:02,310 –> 01:07:07,890
inhale shops exhale Cordova dhanurasana

701
01:07:07,890 –> 01:07:11,930
septa jump lie down

702
01:07:11,930 –> 01:07:15,390
I’ll show prepare bend the knees hands

703
01:07:15,390 –> 01:07:19,890
by the ears first one ash toe and pick

704
01:07:19,890 –> 01:07:25,890
it up or Noah one exhale two inhale feet

705
01:07:25,890 –> 01:07:26,490
parallel

706
01:07:26,490 –> 01:07:35,660
exhale three inhale exhale four inhale

707
01:07:35,660 –> 01:07:38,610
exhale and five to the crown of the head

708
01:07:38,610 –> 01:07:43,080
walk it in or knots second one and pick

709
01:07:43,080 –> 01:07:53,040
it up one exhale two inhale exhale three

710
01:07:53,040 –> 01:08:02,070
inhale exhale four inhale exhale and

711
01:08:02,070 –> 01:08:04,230
five crown of the head walk it in our

712
01:08:04,230 –> 01:08:04,980
knots

713
01:08:04,980 –> 01:08:09,350
I still prepare Noah pick it up for one

714
01:08:09,350 –> 01:08:14,240
exhale spiral the thighs in two exhale

715
01:08:14,240 –> 01:08:23,759
three exhale or exhale and five chin to

716
01:08:23,759 –> 01:08:27,240
chest to come down and just a short

717
01:08:27,240 –> 01:08:30,979
merciful hug the knees into the chest

718
01:08:30,979 –> 01:08:37,290
and then Chuck rosanna or roll it up

719
01:08:37,290 –> 01:08:40,370
shed Woori pancha inhale

720
01:08:40,370 –> 01:08:45,089
I’m shots exhale paschimottanasana Sapta

721
01:08:45,089 –> 01:08:49,020
jump extend the legs done reaching for

722
01:08:49,020 –> 01:08:52,380
the feet inhale lengthen in ausco extend

723
01:08:52,380 –> 01:08:59,330
one exhale Bundys engaging to inhale

724
01:08:59,330 –> 01:09:07,850
exhale three inhale exhale

725
01:09:07,908 –> 01:09:19,270
poor inhale exhale five inhale exhale

726
01:09:19,270 –> 01:09:24,920
six inhale exhale little longer seven

727
01:09:24,920 –> 01:09:30,770
inhale exhale Apes

728
01:09:30,770 –> 01:09:36,609
inhale exhale nine and hell is head up

729
01:09:36,609 –> 01:09:42,080
exhale to release this shop pick it up

730
01:09:42,080 –> 01:09:44,960
a cut a shelf look back wounds you are –

731
01:09:44,960 –> 01:09:49,000
ah inhale try Oh – ah exhale

732
01:09:49,000 –> 01:09:52,549
sarvangasana sup das step or jump lie

733
01:09:52,549 –> 01:09:57,199
down and modify as needed Ostrow prepare

734
01:09:57,199 –> 01:09:58,969
ends Noah

735
01:09:58,969 –> 01:10:06,469
inhale to pick it up one exhale to

736
01:10:06,469 –> 01:10:08,690
inhale nasaw guitar Drishti off the tip

737
01:10:08,690 –> 01:10:14,350
of the nose exhale three inhale exhale

738
01:10:15,880 –> 01:10:25,400
four inhale exhale five inhale exhale

739
01:10:25,400 –> 01:10:33,219
chin away from chest six exhale seven

740
01:10:33,219 –> 01:10:38,989
exhale and eight hollow sauna feet

741
01:10:38,989 –> 01:10:40,580
toward the floor behind you lift the

742
01:10:40,580 –> 01:10:49,600
spine for one exhale two inhale exhale

743
01:10:49,600 –> 01:10:50,750
three

744
01:10:50,750 –> 01:10:59,860
inhale exhale four inhale exhale and

745
01:10:59,860 –> 01:11:03,760
five karna pinned asana bend your knees

746
01:11:03,760 –> 01:11:07,600
take them down around your ears and

747
01:11:07,600 –> 01:11:12,590
squeeze for one exhale

748
01:11:12,590 –> 01:11:25,450
to inhale exhale three inhale exhale

749
01:11:25,450 –> 01:11:32,870
four inhale exhale one five inhale

750
01:11:32,870 –> 01:11:35,240
return to Sarvangasana four or Dava

751
01:11:35,240 –> 01:11:42,230
Padmasana taking Lotus and ham and one

752
01:11:42,230 –> 01:11:43,970
you can keep the hands on the low back

753
01:11:43,970 –> 01:11:49,420
or on to the thighs exhale two inhale

754
01:11:49,420 –> 01:12:01,000
exhale three inhale exhale four inhale

755
01:12:01,000 –> 01:12:06,170
exhale 5-pin Dawson on knees toward the

756
01:12:06,170 –> 01:12:07,910
forehead or up your arms around your

757
01:12:07,910 –> 01:12:10,960
legs or keep them at the low back one

758
01:12:10,960 –> 01:12:20,350
exhale one does engage two exhale three

759
01:12:20,350 –> 01:12:28,790
exhale four exhale and five we’re

760
01:12:28,790 –> 01:12:32,750
rolling out slowly into motsi asana

761
01:12:32,750 –> 01:12:39,920
let’s pick it up for one exhale two

762
01:12:39,920 –> 01:12:50,780
inhale exhale three inhale exhale four

763
01:12:50,780 –> 01:12:59,810
inhale exhale and 500-ton put us on I’ll

764
01:12:59,810 –> 01:13:07,390
lift the legs palms touch one exhale two

765
01:13:07,390 –> 01:13:12,580
exhale three

766
01:13:12,639 –> 01:13:23,570
exhale four exhale and five and release

767
01:13:23,570 –> 01:13:27,679
chakra sauna or roll it up shut wari

768
01:13:27,679 –> 01:13:33,679
position punch ow inhale shots exhale

769
01:13:33,679 –> 01:13:37,459
bada hasta sheersh-asana sup doc to the

770
01:13:37,459 –> 01:13:38,050
knees

771
01:13:38,050 –> 01:13:44,149
I’ll show prepare Noah

772
01:13:44,149 –> 01:13:52,340
inhale and pick it up one exhale two

773
01:13:52,340 –> 01:14:00,169
inhale exhale three inhale exhale

774
01:14:00,169 –> 01:14:04,059
shoulders lift away from the ears for

775
01:14:04,059 –> 01:14:06,499
exhale the last pressure on the head the

776
01:14:06,499 –> 01:14:17,800
better five exhale six exhale seven

777
01:14:17,800 –> 01:14:29,079
exhale eight exhale nine exhale ten

778
01:14:29,079 –> 01:14:37,760
exhale 11 exhale twelve exhale

779
01:14:37,760 –> 01:14:46,659
thirteen exhale fourteen exhale fifteen

780
01:14:46,659 –> 01:14:50,469
exhale Arda sure Sasana starting to move

781
01:14:50,469 –> 01:15:02,110
halfway down for one exhale two

782
01:15:02,789 –> 01:15:18,629
exhale three exhale four exhale five

783
01:15:18,629 –> 01:15:32,849
exhale six exhale seven exhale eight

784
01:15:32,849 –> 01:15:39,579
exhale nine exhale and ten and hail the

785
01:15:39,579 –> 01:15:43,989
legs all the way back up and then exhale

786
01:15:43,989 –> 01:15:47,369
to slowly make your way down into

787
01:15:47,369 –> 01:15:51,030
balasana Child’s Pose

788
01:15:51,030 –> 01:15:54,129
hmm take a few long breaths here in

789
01:15:54,129 –> 01:15:56,820
Child’s Pose

790
01:15:57,209 –> 01:16:03,129
breathing up and down the spine keeping

791
01:16:03,129 –> 01:16:06,389
the breath nice and steady

792
01:16:06,389 –> 01:16:10,260
inhale come back into shatori position

793
01:16:10,260 –> 01:16:14,909
punch ah inhale press up and shots

794
01:16:14,909 –> 01:16:23,609
exhale back ah Sh toe or Padma Sinha

795
01:16:24,209 –> 01:16:28,689
left leg first either hold the elbows

796
01:16:28,689 –> 01:16:30,519
behind the back or reach around and take

797
01:16:30,519 –> 01:16:37,739
the toes inhale lengthen and ash toe

798
01:16:37,739 –> 01:16:41,979
exhale folding forward for one ceiling

799
01:16:41,979 –> 01:16:45,820
and the benefits of practice exhale two

800
01:16:45,820 –> 01:16:57,189
inhale exhale three inhale exhale four

801
01:16:57,189 –> 01:17:02,570
inhale exhale

802
01:17:02,570 –> 01:17:09,900
prized inhale exhale inhale to come up

803
01:17:09,900 –> 01:17:12,389
for jana mudra first finger and thumb

804
01:17:12,389 –> 01:17:22,530
together straight arms inhale exhale to

805
01:17:22,530 –> 01:17:35,040
inhale exhale three inhale exhale four

806
01:17:35,040 –> 01:17:44,190
inhale exhale and five Ruth plot the

807
01:17:44,190 –> 01:17:47,250
heat press down and pick it up one

808
01:17:47,250 –> 01:17:53,099
inhale exhale two exhale three inhale

809
01:17:53,099 –> 01:18:00,860
four exhale five inhale six exhale seven

810
01:18:00,860 –> 01:18:08,869
inhale eight exhale nine inhale ten and

811
01:18:08,869 –> 01:18:13,139
release it our closing chant it means

812
01:18:13,139 –> 01:18:15,449
may prosperity be glorified may

813
01:18:15,449 –> 01:18:17,130
administrators rule the world with lawn

814
01:18:17,130 –> 01:18:19,349
justice may all things that are sacred

815
01:18:19,349 –> 01:18:21,690
be protected and may the people of the

816
01:18:21,690 –> 01:18:24,119
world to be happy and prosperous peace

817
01:18:24,119 –> 01:18:26,809
inhale

818
01:18:32,730 –> 01:18:35,770
sois steep Rajavi aha

819
01:18:35,770 –> 01:18:39,400
Perry poly Anton naina

820
01:18:39,400 –> 01:18:44,290
marjina mahi-mahi shahe go Brahma Nivea

821
01:18:44,290 –> 01:18:44,800
ha

822
01:18:44,800 –> 01:18:49,770
Juha Matsu nityam lokah samasta sukhino

823
01:18:49,770 –> 01:18:52,230
bhavantu

824
01:18:52,230 –> 01:19:02,099
home Shanti Shanti Shanti from here

825
01:19:02,099 –> 01:19:05,730
you’re welcome to sit up and meditate or

826
01:19:05,730 –> 01:19:10,800
make your way back into shavasana

827
01:19:10,800 –> 01:19:13,869
more if you want one more vinyasa that’s

828
01:19:13,869 –> 01:19:17,639
fine too make your way into shavasana

829
01:19:17,639 –> 01:19:21,040
eventually once you get there release

830
01:19:21,040 –> 01:19:23,380
your you Jai breathing just natural

831
01:19:23,380 –> 01:19:27,760
breathing let everything relax take your

832
01:19:27,760 –> 01:19:30,540
rest

833
01:20:44,360 –> 01:20:46,760
I measure here resting just a little bit

834
01:20:46,760 –> 01:20:50,090
longer I never had the honor to meet Sri

835
01:20:50,090 –> 01:20:52,910
K Pattabhi Jois but my teacher and my

836
01:20:52,910 –> 01:20:56,060
teacher teacher Diana Christensen my

837
01:20:56,060 –> 01:21:00,890
teacher Tim Miller her teacher speak of

838
01:21:00,890 –> 01:21:05,840
him a lot so one of his quotes he would

839
01:21:05,840 –> 01:21:12,770
say is you take practice long time not

840
01:21:12,770 –> 01:21:17,140
two not five not ten years but a long

841
01:21:17,140 –> 01:21:24,490
time and then all is coming

842
01:21:32,340 –> 01:21:36,240
when we focus on our breath our Drishti

843
01:21:36,240 –> 01:21:40,320
our poses the mind has a chance to quiet

844
01:21:40,320 –> 01:21:45,390
down when the mind is quiet we can start

845
01:21:45,390 –> 01:21:50,490
to observe our true self and when we can

846
01:21:50,490 –> 01:21:54,450
start to observe our true self we can

847
01:21:54,450 –> 01:21:59,270
begin to become the best version of

848
01:21:59,270 –> 01:22:05,040
ourselves that we can be take a longer

849
01:22:05,040 –> 01:22:08,760
breath make some movements and your

850
01:22:08,760 –> 01:22:13,260
fingers your toes your hands your feet

851
01:22:13,260 –> 01:22:19,620
your arms your legs and then slowly

852
01:22:19,620 –> 01:22:24,590
begin to make your way up to seated

853
01:22:26,630 –> 01:22:29,280
let’s bring our hands together in front

854
01:22:29,280 –> 01:22:32,790
of the heart hands to the forehead

855
01:22:32,790 –> 01:22:34,950
reminding us to have clear and loving

856
01:22:34,950 –> 01:22:39,420
thoughts hands to the heart reminding us

857
01:22:39,420 –> 01:22:43,380
to have clear and loving intentions one

858
01:22:43,380 –> 01:22:45,150
hands to the mouth reminding us to have

859
01:22:45,150 –> 01:22:47,790
clear and loving communications sending

860
01:22:47,790 –> 01:22:49,830
out this wonderful energy we created to

861
01:22:49,830 –> 01:22:53,820
all beings everywhere namaste thank you

862
01:22:53,820 –> 01:22:57,390
so much for joining us today I hope you

863
01:22:57,390 –> 01:22:59,040
enjoyed it if you did will you please

864
01:22:59,040 –> 01:23:01,250
push the like button please please and

865
01:23:01,250 –> 01:23:03,900
subscribe to our Channel please share

866
01:23:03,900 –> 01:23:06,600
this video with people who may like it

867
01:23:06,600 –> 01:23:11,820
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868
01:23:11,820 –> 01:23:14,850
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869
01:23:14,850 –> 01:23:18,180
free yoga classes to as many many people

870
01:23:18,180 –> 01:23:22,200
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871
01:23:22,200 –> 01:23:24,620
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872
01:23:24,620 –> 01:23:28,380
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873
01:23:28,380 –> 01:23:31,680
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874
01:23:31,680 –> 01:23:37,260
also visit fight master yoga calm fi ght

875
01:23:37,260 –> 01:23:43,710
mas ter Yoga ah one word why o GA calm

876
01:23:43,710 –> 01:23:45,780
you can find out more about upcoming

877
01:23:45,780 –> 01:23:51,380
retreats also teacher trainings and

878
01:23:51,380 –> 01:23:54,120
whatever else is going on thank you

879
01:23:54,120 –> 01:23:56,450
bye-bye

880
01:24:11,200 –> 00:00:00,000
you

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