Bikram yoga teacher

Bikram Yoga Workout – 🔥 60 Minute Hot Yoga with Maggie Grove

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[Music]

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hi welcome this is Maggie Grove we’re

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shooting for heart alchemy and we’re at

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be hot yoga studio here in Costa Mesa

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California please enjoy your 60 minute

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class so everyone come to standing in

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the center of your yoga mat feet

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together toes and heels touching and now

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interlace all ten fingers underneath

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your chin so that your knuckles and chin

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are glued together take a moment to pull

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up on your thighs Rock the body weight

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into your heels and squeeze your gluts

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and let’s begin to inhale long and deep

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by the nose as your elbows lift all the

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way up towards the ceiling long deep

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inhale good exhale drop your head all

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the way back squeeze your hands palms

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wrists and touch your elbow tips

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together away from your chest and inhale

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chin goes down parallel to the floor

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your eyes look forward find yourself in

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the mirror elbows up exhale drop your

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head all the way back and open up your

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mouth exhale by your mouth touch your

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elbows inhale chin down bring your chin

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down bring your chin down look forward

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in the mirror chin down elbows up exhale

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drop your head all the way back squeeze

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your hands palms rest touch your elbow

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tips together inhale chin goes down

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parallel to the floor

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eyes open open your eyes look forward

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eyes open exhale open your eyes look up

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on the ceiling keep your eyes open gonna

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have a moving meditation here inhale

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chin goes down look in your eyes in the

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mirror and now take in more air exhale

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drop your head all the way back pull

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your navel in towards your spine good

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and inhale chin goes down parallel to

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the floor shoulders down as your elbows

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lift and exhale open your mouth and push

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all the air out of the lungs we’re

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increasing our lung capacity inhale

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let’s do a couple more pull up on your

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thighs squeeze your roots strong base

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exhale four six five four three two one

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in

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Hale four one two three four five six

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exhale drop your head back now your

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spine is perfectly straight there’s no

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backward bending inhale chin goes down

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and now get a little bit taller lift up

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stretch up and exhale have the head drop

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all the way back

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naval pushes into the spine feel your

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ribs wrap around your lungs and inhale

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last one long deep slow breaths try to

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take in more air keep inhaling exhale

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drop your head all the way back triceps

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are parallel to the floor as you push

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the air out good and change arms down by

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your side

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or let your shoulders for a moment if

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you need to and let’s move on to our

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first pose Halfmoon pose inhale your

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arms up over your head sideways

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interlace all ten fingers release your

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index finger and cross your thumbs feet

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are together toes and heels touch arms

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and ears are one piece inhale breathing

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stretch up and bend your body right and

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left right and left several times right

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and left right and left feel a nice

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stretch down both sides of the body good

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let’s come to stop in the middle bring

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your eye gaze forward body weight in the

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heels take an inhale breath lift up get

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as tall as you can and gently bend your

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body to the right side of the room as

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you push your hips out the left beyond

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your flexibility now look forward and

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just listen carefully close your mouth

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and breathe in and out by your nose look

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forward in the mirror and bring your

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chin away from your chest keep your eyes

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open and find a focal spot for you to

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look at body weight is in the heels of

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your feet pull up on your thighs squeeze

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your gluts and push your hips out the

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left so on the left side of your body

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you’re feeling a bones to skin stretch

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inside out all over use your right arm

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to pull on your left arm as you push

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your hips out a little bit deeper and

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change come on up and stop in the middle

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take a moment inhale lift up get nice

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and tall and now bend your body to the

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left push your hips out the right beyond

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the flexibility now look in the mirror

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lock out your elbows squeeze your arms

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against your ears good bring your chin

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away from your chest and pull your arms

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back a little bit more see if you can

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get your arms behind your ears keep the

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breath moving in and out by your nose if

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you’re not breathing you might have gone

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a little too far now please look forward

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to nup use your left arm to pull on your

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right arm right side of your body

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deep deep stretching sensation body

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weight in your heels last little bit

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push your hips out pull the arms come

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all the way down and inhale come on up

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and stop in the center take a moment

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we’re going to backward Bend squeeze

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your glutes and push your hips forward

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inhale lift your chest up to the ceiling

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and drop your head back look for the

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wall behind you and eyes back arms back

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look back go back

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complete backward bending body weight in

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the heels squeeze the butt push it

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forward to the front of the room try to

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bring your arms back a little bit deeper

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inhale change come on up stop in the

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middle take a moment take a breath get

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nice and long as you inhale and as you

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exhale pull the body forward you got it

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come on down bend your knees if you need

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to we’re still warming up and you’re to

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separate your hands on the floor and

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shake your head out yes and no bend your

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knees right and left right and left

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we’re just getting everything nice loose

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easy comfortable flexible all that good

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stuff that we’re here for this morning

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and let’s set up our next pose hands to

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feet so bend your knees and grab your

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heels from behind it’s stepping on all

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five fingers of each hand you’re going

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to bend your knees and wrap your elbows

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around the back of your legs so now your

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stomach is on your thighs bend your

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knees to get your tummy on your thighs

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chest is on your knees bent knees a

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little more if you need to and then drop

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your head let your head hang like a

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bowling ball it weighs 10 to 12 pounds

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and try to touch your face on the legs

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below the knees and begin push your hips

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up towards the ceiling beautiful bend

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your arms at the elbows wrap your elbows

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around the backs of the legs as you pull

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roll some body weight forward into your

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toes take it inhale and as you exhale

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try to go a little bit deeper let your

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head drop

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let it hang try to touch your whole face

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on your legs below the knees let’s open

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up your lower back open up your whole

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entire spine open up your legs you have

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one more inhale go a little deeper and

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change arms and ears together inhale

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pull the body up good exhale arms down

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by your side

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then you just take an inhale and an

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exhale our next pose is called awkward

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pose right foot steps to your right six

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inches between your toes in your heels

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you have the mirror which is great your

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heels are invisible behind your toes

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inhale your arms up so that they’re

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parallel to the floor take an inhale and

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as you exhale sit down like you’re

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sitting in a chair stick your butt out

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like you want to put a butt print on

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this back wall behind you and you’re

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going to sit all the way down good

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now maximum body weight back into the

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heels of your feet reach your arms

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forward pull your navel in and keep your

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chest lifted that’s going to help you so

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you don’t fall down backwards you’re

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doing great body weight in the heels and

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then push up to standing keep your arms

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there come up high on your toes this is

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your first step just get your balance

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here if you’re not balancing stay here

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if you’re balancing bend your knees so

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you want to go high on your toes not

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about how low you can sit here how high

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can you get your heels up in the air so

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you’re big and second toe are plugged

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down into the floor your spine is

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perfectly straight like you’re leaning

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against a wall behind you change please

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come on up heels go down keep your arms

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there go a little bit on the toes and

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squeeze your knees together wrap your

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outer thighs in take an inhale and as

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you exhale just like you’re sliding down

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a wall behind you’re going to come onto

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the toes the heels are going to lift in

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the air and try to get all the way down

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all the way down towards the heels of

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your feet now keep your arms strong

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they’re helping you balance keep your

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focus forward don’t look down you don’t

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want to fall down you want to stay

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lifted pull your navel in now try to

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point your knees down to the floor if I

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was to drop a ball on your lap it would

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roll off your lap down onto the floor

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squeeze your knees tight and slide up

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that wall behind you squeeze squeeze

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squeeze good right foot back to left

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arms down by your side take it inhale

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exhale

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good use that breath your breath is your

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fuel

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keep the breath flowing Eagle pose

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inhale arms reach up over your head

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sideways and your right arm swings under

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your left right arm goes under your left

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your thumb goes in front of your face

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take it inhale breath and as you exhale

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sit on down sit on down like you’re

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sitting in a chair and then bring your

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right leg high up and over doing great

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right leg goes high up and over good now

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you’re going to squeeze your knees

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together and try to wrap your toes

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around the back of the calf see what you

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can do there this pose is all about

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compression we’re compressing the knees

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together we’re pulling the elbows down

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pull the navel in lift your chest up sit

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down change arms come up over your head

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sideways and now swing your left arm

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under your right arm left arm underneath

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the right what’s left what’s right it

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gets confusing take an inhale exhale sit

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on down nice and low and let’s bring the

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left leg high up and over here you go

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yeah good now squeeze your knees

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together if your toes aren’t going there

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just yet point them to the direction you

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want them to go now if you’re losing

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your balance you got to sit down a

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little bit more keep your chest lifted

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and pull your navel and get nice and

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strong here get a little bit shorter and

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change inhale arms up over your head

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exhale arms down by your side if you

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want a quick little sip of water right

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now is a good time throughout the class

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help yourself to water but just in

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between the poses and not during the

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poses and if you ever feel like it’s a

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little too much you can just sit down

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with your spine straight on your yoga

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00:10:33,120 –> 00:10:34,710
mat and then join back in when you’re

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00:10:34,710 –> 00:10:36,930
ready and only you know when you need to

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00:10:36,930 –> 00:10:38,730
do that as a teacher I’m here just to

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00:10:38,730 –> 00:10:40,770
guide you but really use this class to

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00:10:40,770 –> 00:10:43,470
really just hone in on listening to what

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00:10:43,470 –> 00:10:45,420
you need feet together toes and heels

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00:10:45,420 –> 00:10:48,060
touching let’s do some balancing so feet

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00:10:48,060 –> 00:10:49,380
together toes and heels touch you look

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00:10:49,380 –> 00:10:51,120
forward bring the body weight into your

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00:10:51,120 –> 00:10:54,150
left leg lift your right thigh up so

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00:10:54,150 –> 00:10:56,010
it’s parallel to the floor keep your leg

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00:10:56,010 –> 00:10:58,560
here pull your navel in round forward

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00:10:58,560 –> 00:11:01,560
and down and grab your foot interlace

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00:11:01,560 –> 00:11:04,050
all ten fingers try to get your even

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00:11:04,050 –> 00:11:04,930
your thumb

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00:11:04,930 –> 00:11:07,389
underneath your foot as best you can now

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00:11:07,389 –> 00:11:09,279
look forward the first thing you’re

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00:11:09,279 –> 00:11:11,259
going to do is just balance make the

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00:11:11,259 –> 00:11:14,170
left leg strong and solid in one piece

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00:11:14,170 –> 00:11:15,639
if you’re wobbling if you can’t balance

284
00:11:15,639 –> 00:11:17,889
that’s fine stay here if you know this

285
00:11:17,889 –> 00:11:19,869
pose you want to do more the right heel

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00:11:19,869 –> 00:11:22,360
is going to kick out the right toes flex

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00:11:22,360 –> 00:11:24,129
back and the heel kicks out if you

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00:11:24,129 –> 00:11:25,720
fallen out you just get back on in no

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00:11:25,720 –> 00:11:27,730
big deal if you know the pose go for it

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00:11:27,730 –> 00:11:29,290
elbows down below the calf once your

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00:11:29,290 –> 00:11:30,939
elbows get down below the calf you can

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00:11:30,939 –> 00:11:32,050
bring your chin to your chest in your

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00:11:32,050 –> 00:11:33,670
forehead to the knee but listen to your

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00:11:33,670 –> 00:11:35,529
body is your leg wobbling is it hard to

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00:11:35,529 –> 00:11:37,269
balance stay in the first part you’ve

296
00:11:37,269 –> 00:11:38,679
got your whole entire life to practice

297
00:11:38,679 –> 00:11:40,809
these poses good and change feet

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00:11:40,809 –> 00:11:43,480
together toes and heels touch and use

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00:11:43,480 –> 00:11:44,259
take a breath

300
00:11:44,259 –> 00:11:46,660
keep it simple simple does not mean easy

301
00:11:46,660 –> 00:11:49,209
but it means just take a breath and then

302
00:11:49,209 –> 00:11:51,670
you move on right leg strong left thigh

303
00:11:51,670 –> 00:11:54,369
up navel pulls in you’re going to round

304
00:11:54,369 –> 00:11:56,829
forward and down get a nice grip bring

305
00:11:56,829 –> 00:12:00,069
your thumb underneath your foot now look

306
00:12:00,069 –> 00:12:02,740
in the mirror focus concentrate and

307
00:12:02,740 –> 00:12:04,389
meditate right legs

308
00:12:04,389 –> 00:12:07,600
solid one piece pull up on the right

309
00:12:07,600 –> 00:12:10,809
thigh pull your navel in if you have

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00:12:10,809 –> 00:12:12,850
this it’s easy for you you need more

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00:12:12,850 –> 00:12:15,639
then and only then you kick the left

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00:12:15,639 –> 00:12:19,059
heel forward toes back and heel out once

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that leg is straight parallel to the

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floor you know what you’re going to do

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00:12:22,569 –> 00:12:23,740
you’re going to pull your elbows down

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00:12:23,740 –> 00:12:26,170
now if you’re not there just look

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00:12:26,170 –> 00:12:29,139
forward lock out your right leg make it

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00:12:29,139 –> 00:12:32,499
solid strong like a lamppost concrete

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00:12:32,499 –> 00:12:34,779
last little bit do the best you can for

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00:12:34,779 –> 00:12:38,379
your last three two one and change feet

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00:12:38,379 –> 00:12:40,749
together toes and heels touch palms to

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00:12:40,749 –> 00:12:41,920
your lower back for a little backward

323
00:12:41,920 –> 00:12:47,740
bend if it feels good and moving on to

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standing bow feet together toes and

325
00:12:49,540 –> 00:12:51,610
heels touching the right elbow is going

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00:12:51,610 –> 00:12:53,470
to touch your body the pan palm is going

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00:12:53,470 –> 00:12:56,049
to face up towards the ceiling drop your

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00:12:56,049 –> 00:12:59,049
hand straight down and pick up your foot

329
00:12:59,049 –> 00:13:02,049
from the inside of the ankle and then

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00:13:02,049 –> 00:13:04,240
bring your knees together to touch and

331
00:13:04,240 –> 00:13:06,939
bring your left arm up towards your ear

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00:13:06,939 –> 00:13:10,119
this is the first step if this is enough

333
00:13:10,119 –> 00:13:11,980
you’re just going to stay right here

334
00:13:11,980 –> 00:13:13,569
you’re going to lock out your left leg

335
00:13:13,569 –> 00:13:16,120
once you have this you move on start to

336
00:13:16,120 –> 00:13:17,870
kick your right foot

337
00:13:17,870 –> 00:13:20,390
right to the back of the room it kicks

338
00:13:20,390 –> 00:13:21,920
back and up and it pulls your right

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00:13:21,920 –> 00:13:24,500
shoulder open and as you kick your foot

340
00:13:24,500 –> 00:13:26,180
up your body is going to start to go

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00:13:26,180 –> 00:13:28,250
down look forward in the mirror keep

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00:13:28,250 –> 00:13:29,660
your chin away from the chest I’d like

343
00:13:29,660 –> 00:13:30,860
to help you with your crap like over

344
00:13:30,860 –> 00:13:37,070
your foot no no no let me help you keep

345
00:13:37,070 –> 00:13:39,350
that left leg locked out strong and

346
00:13:39,350 –> 00:13:41,900
solid reach your left fingertips forward

347
00:13:41,900 –> 00:13:44,029
as you kick your right toes up as high

348
00:13:44,029 –> 00:13:46,700
as you can and then change feet together

349
00:13:46,700 –> 00:13:50,140
toes and heels touch take an inhale and

350
00:13:50,140 –> 00:13:54,350
an exhale good left side I like that

351
00:13:54,350 –> 00:13:56,420
Sofia ready to go drop your left hand

352
00:13:56,420 –> 00:13:57,950
down pick up your left foot from the

353
00:13:57,950 –> 00:14:00,950
inside and the right arm comes up this

354
00:14:00,950 –> 00:14:02,930
is the first step you can stay here the

355
00:14:02,930 –> 00:14:04,430
whole time if this is what you need to

356
00:14:04,430 –> 00:14:07,100
do lock out the right leg strong solid

357
00:14:07,100 –> 00:14:09,350
one piece when you’re ready start kick

358
00:14:09,350 –> 00:14:12,230
your left foot straight back have it

359
00:14:12,230 –> 00:14:15,320
pull open your left shoulder I’d like to

360
00:14:15,320 –> 00:14:18,230
help you let go stretch and reach

361
00:14:18,230 –> 00:14:20,150
forward with your right fingertips and

362
00:14:20,150 –> 00:14:21,080
then grab it from there

363
00:14:21,080 –> 00:14:23,839
yes reach your right fingertips forward

364
00:14:23,839 –> 00:14:25,820
to the front mirror keep your right leg

365
00:14:25,820 –> 00:14:28,430
locked out strong and solid great focus

366
00:14:28,430 –> 00:14:31,160
concentration determination stamina

367
00:14:31,160 –> 00:14:32,660
strength endurance these are all the

368
00:14:32,660 –> 00:14:34,400
things you’re increasing every second

369
00:14:34,400 –> 00:14:36,140
you stay in these postures try to keep

370
00:14:36,140 –> 00:14:38,330
your toes up a little bit higher toes up

371
00:14:38,330 –> 00:14:41,150
reach a stretch forward and release feet

372
00:14:41,150 –> 00:14:43,910
together toes and heels touch take an

373
00:14:43,910 –> 00:14:48,200
inhale and an exhale feel how alive you

374
00:14:48,200 –> 00:14:49,940
are I can feel all your hearts beating

375
00:14:49,940 –> 00:14:51,890
it’s great take a step to the back of

376
00:14:51,890 –> 00:14:53,360
your yoga mat but if you’re very close

377
00:14:53,360 –> 00:14:55,040
to the back wall don’t step back too far

378
00:14:55,040 –> 00:14:57,760
feet together toes and heels touch

379
00:14:57,760 –> 00:15:01,100
inhale arms up over your head interlace

380
00:15:01,100 –> 00:15:02,959
your fingers release your index finger

381
00:15:02,959 –> 00:15:04,640
cross your thumbs taking inhale breath

382
00:15:04,640 –> 00:15:07,730
step forward on your left foot point

383
00:15:07,730 –> 00:15:09,200
your right toes get your balance here

384
00:15:09,200 –> 00:15:11,120
first and then you bring your body down

385
00:15:11,120 –> 00:15:12,920
in your leg up trying to look like the

386
00:15:12,920 –> 00:15:16,220
capital T as in Tom now point your right

387
00:15:16,220 –> 00:15:17,690
toes like you’re trying to push up

388
00:15:17,690 –> 00:15:19,459
button on the back wall look on the

389
00:15:19,459 –> 00:15:20,990
floor two feet in front of your yoga mat

390
00:15:20,990 –> 00:15:23,589
lock out your elbows lock out your knees

391
00:15:23,589 –> 00:15:26,450
stretch forward and reach back change

392
00:15:26,450 –> 00:15:28,810
step on back good keep your arms up and

393
00:15:28,810 –> 00:15:31,769
now step forward with your right foot

394
00:15:31,769 –> 00:15:33,600
you lock out your right leg you point

395
00:15:33,600 –> 00:15:35,489
your left toes and you come on in good

396
00:15:35,489 –> 00:15:39,300
body down and leg up point your left

397
00:15:39,300 –> 00:15:42,449
toes reach your fingertips forward work

398
00:15:42,449 –> 00:15:44,369
on the balance of that right leg pull

399
00:15:44,369 –> 00:15:46,949
your navel in drop your left hip down

400
00:15:46,949 –> 00:15:49,259
left hip goes down down down work your

401
00:15:49,259 –> 00:15:50,879
two hips in one line as you stretch and

402
00:15:50,879 –> 00:15:54,029
reach change come on back arms down by

403
00:15:54,029 –> 00:15:58,999
your side take an inhale and an exhale

404
00:15:58,999 –> 00:16:01,110
everyone stay here just look to your

405
00:16:01,110 –> 00:16:02,939
left and if someone is standing right

406
00:16:02,939 –> 00:16:07,019
next to you then one person step forward

407
00:16:07,019 –> 00:16:10,739
and one person stay right there all

408
00:16:10,739 –> 00:16:12,299
right now everyone come to stand on the

409
00:16:12,299 –> 00:16:14,160
right side of your yoga mat I mean on

410
00:16:14,160 –> 00:16:16,559
off your yoga mat onto the floor feet

411
00:16:16,559 –> 00:16:20,549
together toes and heels touching good so

412
00:16:20,549 –> 00:16:21,899
if your neighbor is right next to you

413
00:16:21,899 –> 00:16:24,089
just make room for everybody inhale your

414
00:16:24,089 –> 00:16:26,759
arms up over your head sideways and as

415
00:16:26,759 –> 00:16:28,649
you exhale the left foot will step out

416
00:16:28,649 –> 00:16:31,739
to the left a nice big step pull your

417
00:16:31,739 –> 00:16:34,470
arms back legs are straight take an

418
00:16:34,470 –> 00:16:37,230
inhale and as you exhale swan dive the

419
00:16:37,230 –> 00:16:39,629
body forward come all the way down all

420
00:16:39,629 –> 00:16:43,350
the way down and now grab your feet from

421
00:16:43,350 –> 00:16:47,100
the outside now if you can’t grab those

422
00:16:47,100 –> 00:16:49,259
feet grab on to your ankles grab on to

423
00:16:49,259 –> 00:16:51,720
your calf grab on to what you can the

424
00:16:51,720 –> 00:16:53,040
toes are in a little bit like a pigeon

425
00:16:53,040 –> 00:16:55,350
now the first thing you’re going to work

426
00:16:55,350 –> 00:16:58,559
on is locking out your knees gently put

427
00:16:58,559 –> 00:17:00,660
your push your knees back and straighten

428
00:17:00,660 –> 00:17:03,119
out your legs once your legs are

429
00:17:03,119 –> 00:17:05,579
straighten then and only then start to

430
00:17:05,579 –> 00:17:09,089
pull by using your arms bend your arms

431
00:17:09,089 –> 00:17:12,240
at the elbows and pull on your feet

432
00:17:12,240 –> 00:17:14,520
trying to get your forehead to touch the

433
00:17:14,520 –> 00:17:16,289
floor your eyes are open you’re looking

434
00:17:16,289 –> 00:17:18,750
in between your two big toes you’re

435
00:17:18,750 –> 00:17:20,520
going to take an inhale and as you

436
00:17:20,520 –> 00:17:22,919
exhale you just go a little bit deeper

437
00:17:22,919 –> 00:17:24,809
if your elbows are bending bring your

438
00:17:24,809 –> 00:17:26,730
shoulders away from your ears use your

439
00:17:26,730 –> 00:17:29,130
upper body strength pull your navel and

440
00:17:29,130 –> 00:17:30,450
you’re going to take it inhale breath as

441
00:17:30,450 –> 00:17:32,730
you exhale just go a little bit deeper

442
00:17:32,730 –> 00:17:35,309
here and change look forward in the

443
00:17:35,309 –> 00:17:38,429
mirror come all the way up feet together

444
00:17:38,429 –> 00:17:42,120
arms up over your head sideways am i

445
00:17:42,120 –> 00:17:43,740
confusing everybody and then arms down

446
00:17:43,740 –> 00:17:45,450
by your side usually we step to the

447
00:17:45,450 –> 00:17:47,010
okay it’s kind of stuff on the left side

448
00:17:47,010 –> 00:17:48,090
of your mat that’s what’s confusing

449
00:17:48,090 –> 00:17:49,860
everyone step on the left side of your

450
00:17:49,860 –> 00:17:52,980
mat onto the these wonderful floors and

451
00:17:52,980 –> 00:17:54,300
gets called zebra flooring it’s like a

452
00:17:54,300 –> 00:17:58,560
big yoga mat okay let’s do triangle pose

453
00:17:58,560 –> 00:18:01,320
arms up over your head sideways and your

454
00:18:01,320 –> 00:18:03,240
right foot steps out to your right a

455
00:18:03,240 –> 00:18:04,920
nice big step in your arms come down

456
00:18:04,920 –> 00:18:07,080
parallel to the floor so your legs open

457
00:18:07,080 –> 00:18:08,430
them up they’re like four feet look

458
00:18:08,430 –> 00:18:10,290
bigger than last time turn your right

459
00:18:10,290 –> 00:18:12,000
toes out to face the right side of the

460
00:18:12,000 –> 00:18:13,920
room bring your left toes in a little

461
00:18:13,920 –> 00:18:16,500
bit push your hips forward and then bend

462
00:18:16,500 –> 00:18:18,270
your right knee you’re going to bend

463
00:18:18,270 –> 00:18:19,380
your right knee and you’re going to try

464
00:18:19,380 –> 00:18:21,750
to get that right thigh to be parallel

465
00:18:21,750 –> 00:18:23,250
to the floor you can just open up your

466
00:18:23,250 –> 00:18:24,360
legs a little bit wider

467
00:18:24,360 –> 00:18:26,640
keep your arms there flip your palms to

468
00:18:26,640 –> 00:18:28,680
face the mirror pull your navel in and

469
00:18:28,680 –> 00:18:30,300
then bring your right elbow down in

470
00:18:30,300 –> 00:18:32,220
front of your right knee as you stretch

471
00:18:32,220 –> 00:18:34,350
and reach your left fingertips up

472
00:18:34,350 –> 00:18:35,610
towards the ceiling

473
00:18:35,610 –> 00:18:38,010
now here the left leg is straight pull

474
00:18:38,010 –> 00:18:39,690
up on the left thigh squeeze the left

475
00:18:39,690 –> 00:18:40,320
butt cheek

476
00:18:40,320 –> 00:18:42,690
no body weight on the fingertips against

477
00:18:42,690 –> 00:18:44,190
the floor can you get your fingertips in

478
00:18:44,190 –> 00:18:45,630
between you’re begging your second toe

479
00:18:45,630 –> 00:18:48,360
right thigh parallel to the floor right

480
00:18:48,360 –> 00:18:50,280
elbow is pushing against the right knee

481
00:18:50,280 –> 00:18:51,720
as you stretch and reach those arms

482
00:18:51,720 –> 00:18:54,630
apart change come on up very nice let’s

483
00:18:54,630 –> 00:18:56,790
bring the right toes in and then bring

484
00:18:56,790 –> 00:18:58,500
the left toes out and bring those right

485
00:18:58,500 –> 00:19:00,300
toes and even just a little bit more to

486
00:19:00,300 –> 00:19:02,550
give you a solid foundation hips push

487
00:19:02,550 –> 00:19:04,590
forward first and now bend your left

488
00:19:04,590 –> 00:19:09,510
knee and sit on down nice and low arms

489
00:19:09,510 –> 00:19:12,240
back palms face the mirror inhale as you

490
00:19:12,240 –> 00:19:15,270
exhale go on and left elbow in front of

491
00:19:15,270 –> 00:19:16,470
your left knee

492
00:19:16,470 –> 00:19:20,730
good so right legs strong solid push the

493
00:19:20,730 –> 00:19:21,930
outside edge of your right foot down

494
00:19:21,930 –> 00:19:24,930
into the floor gently that left elbow is

495
00:19:24,930 –> 00:19:27,060
pushing against the left knee and you

496
00:19:27,060 –> 00:19:28,680
can bring your right arm back just an

497
00:19:28,680 –> 00:19:31,140
inch or two to start to twist your upper

498
00:19:31,140 –> 00:19:33,630
body spiraling open your chest in your

499
00:19:33,630 –> 00:19:34,920
heart center as you reach your arms

500
00:19:34,920 –> 00:19:38,100
apart change come on up doing great feet

501
00:19:38,100 –> 00:19:40,680
together arms up over your head step to

502
00:19:40,680 –> 00:19:44,790
the left arms down by your side and just

503
00:19:44,790 –> 00:19:46,680
look forward this really gets the heart

504
00:19:46,680 –> 00:19:48,330
rate going that triangle pose so take an

505
00:19:48,330 –> 00:19:53,130
extra breath look forward great standing

506
00:19:53,130 –> 00:19:54,870
separate like forehead to knee arms up

507
00:19:54,870 –> 00:19:57,060
over your head sideways bring your palms

508
00:19:57,060 –> 00:19:57,690
to up

509
00:19:57,690 –> 00:20:00,509
rare position thumbs are crossed keep

510
00:20:00,509 –> 00:20:02,460
your arms with your ears right that

511
00:20:02,460 –> 00:20:04,259
steps out tree right just three feet so

512
00:20:04,259 –> 00:20:06,299
not as snot as why just clear your yoga

513
00:20:06,299 –> 00:20:08,279
mat pivot on your heels to face the

514
00:20:08,279 –> 00:20:09,960
right side of the room and you’re going

515
00:20:09,960 –> 00:20:12,419
to bring your left toes in and your left

516
00:20:12,419 –> 00:20:14,509
hip is going to push forward a few times

517
00:20:14,509 –> 00:20:17,759
take an inhale breath tuck your chin to

518
00:20:17,759 –> 00:20:18,509
your chest

519
00:20:18,509 –> 00:20:20,190
choke your throat look at your navel and

520
00:20:20,190 –> 00:20:22,049
round down through your spine come all

521
00:20:22,049 –> 00:20:24,090
the way down to bring your forehead on

522
00:20:24,090 –> 00:20:26,159
the knee now separate your hands on the

523
00:20:26,159 –> 00:20:27,659
floor it’s going to help you balance if

524
00:20:27,659 –> 00:20:28,980
you can’t get your forehead on the knee

525
00:20:28,980 –> 00:20:30,750
bend your right knee as much as you need

526
00:20:30,750 –> 00:20:31,919
to to get your board and knee to touch

527
00:20:31,919 –> 00:20:34,169
bring these back toes in just your toes

528
00:20:34,169 –> 00:20:40,470
just your toes yes your forehead pushes

529
00:20:40,470 –> 00:20:43,230
against the knee stimulating the pineal

530
00:20:43,230 –> 00:20:45,690
and the pituitary gland your throat is

531
00:20:45,690 –> 00:20:47,279
choked working into the thyroid and the

532
00:20:47,279 –> 00:20:49,169
parathyroid so all these little tiny

533
00:20:49,169 –> 00:20:52,350
things are creating a master health for

534
00:20:52,350 –> 00:20:54,330
your body forehead pushes to the knee

535
00:20:54,330 –> 00:20:56,669
throat is choked push your forehead –

536
00:20:56,669 –> 00:20:57,600
then you try to straighten out your

537
00:20:57,600 –> 00:20:59,820
front leg a few times and then change

538
00:20:59,820 –> 00:21:01,889
palms together pull up on your thighs

539
00:21:01,889 –> 00:21:04,950
round on up pivot to face the front of

540
00:21:04,950 –> 00:21:07,139
the room pivot to face the other side of

541
00:21:07,139 –> 00:21:10,440
the room so now the right toes your back

542
00:21:10,440 –> 00:21:12,179
toes are going to come in about 45

543
00:21:12,179 –> 00:21:13,649
degrees and your right hip is going to

544
00:21:13,649 –> 00:21:16,110
push forward take an inhale breath as

545
00:21:16,110 –> 00:21:17,850
you exhale tuck your chin to your chest

546
00:21:17,850 –> 00:21:19,830
look at your belly button and round down

547
00:21:19,830 –> 00:21:21,570
through the spine come all the way down

548
00:21:21,570 –> 00:21:24,389
until your forehead and me are going to

549
00:21:24,389 –> 00:21:27,269
touch good now bend your left knee of

550
00:21:27,269 –> 00:21:29,279
your forehead in the air touching no big

551
00:21:29,279 –> 00:21:31,590
deal you can bend your forehead up bend

552
00:21:31,590 –> 00:21:33,059
your forehead how do you do that bend

553
00:21:33,059 –> 00:21:35,129
your knee to get your forehead onto your

554
00:21:35,129 –> 00:21:36,570
knee good now look at your belly button

555
00:21:36,570 –> 00:21:38,279
and suck it in try to get more of your

556
00:21:38,279 –> 00:21:41,220
tummy up and off of your thigh throat is

557
00:21:41,220 –> 00:21:43,529
choked your eyes are open we’re flushing

558
00:21:43,529 –> 00:21:44,850
out the adrenals we’re stretching out

559
00:21:44,850 –> 00:21:47,460
the kidneys doing so many great things

560
00:21:47,460 –> 00:21:49,110
to increase your health and your

561
00:21:49,110 –> 00:21:51,899
vitality hands pumps come back together

562
00:21:51,899 –> 00:21:53,940
round up through the spine pull your

563
00:21:53,940 –> 00:21:56,490
navel in come all the way up pivot to

564
00:21:56,490 –> 00:21:58,590
face the front of the room and step to

565
00:21:58,590 –> 00:22:00,600
the left feet together arms down by your

566
00:22:00,600 –> 00:22:04,919
side and just take an inhale and an

567
00:22:04,919 –> 00:22:07,710
exhale go to come to the center of your

568
00:22:07,710 –> 00:22:10,169
mat we have just you believe it just one

569
00:22:10,169 –> 00:22:11,580
more standing posture

570
00:22:11,580 –> 00:22:14,910
Tripos within half lotus feet together

571
00:22:14,910 –> 00:22:16,980
toes and heels touch bring your body

572
00:22:16,980 –> 00:22:19,860
weight onto your left leg use both hands

573
00:22:19,860 –> 00:22:23,010
to pick up your right foot and then grab

574
00:22:23,010 –> 00:22:24,990
your right foot from the inside with

575
00:22:24,990 –> 00:22:28,350
your left hand and then your right hand

576
00:22:28,350 –> 00:22:30,650
can come to the center of your chest

577
00:22:30,650 –> 00:22:35,280
your other right leg yeah now just look

578
00:22:35,280 –> 00:22:37,050
in the mirror and try to calm your

579
00:22:37,050 –> 00:22:40,620
breath allow that right knee to just

580
00:22:40,620 –> 00:22:43,500
gently drop down and the right knee just

581
00:22:43,500 –> 00:22:46,740
gently pushes back the two shoulders are

582
00:22:46,740 –> 00:22:50,370
in one line the spine is long and then

583
00:22:50,370 –> 00:22:52,470
change come on out of the pose feet

584
00:22:52,470 –> 00:22:56,070
together toes and heels touch body

585
00:22:56,070 –> 00:22:57,300
weight to the right leg and we’re going

586
00:22:57,300 –> 00:23:00,930
to pick up our left foot so use both

587
00:23:00,930 –> 00:23:02,970
hands you can use both hands at your

588
00:23:02,970 –> 00:23:04,380
foot up think of the foot being up by

589
00:23:04,380 –> 00:23:07,950
like your bikini line and then the left

590
00:23:07,950 –> 00:23:11,220
hand goes center of your chest so the

591
00:23:11,220 –> 00:23:14,400
spine is nice and long here the

592
00:23:14,400 –> 00:23:17,090
shoulders push down away from the ears

593
00:23:17,090 –> 00:23:19,830
that left knee just drops and very

594
00:23:19,830 –> 00:23:23,070
gently the left knee pushes back and you

595
00:23:23,070 –> 00:23:28,260
take a few breaths and change feet

596
00:23:28,260 –> 00:23:32,100
together toes and heels touch if you’d

597
00:23:32,100 –> 00:23:33,720
like a sip of water right now’s a good

598
00:23:33,720 –> 00:23:35,220
time and then you’re going to turn

599
00:23:35,220 –> 00:23:39,410
around and lie down in shavasana

600
00:23:56,350 –> 00:23:59,390
flip your palms to face the ceiling and

601
00:23:59,390 –> 00:24:01,880
your heels touch and then your toes will

602
00:24:01,880 –> 00:24:03,680
flop out to either side of the room

603
00:24:03,680 –> 00:24:08,210
please have your eyes open and just find

604
00:24:08,210 –> 00:24:11,810
a little focal point a few inches down

605
00:24:11,810 –> 00:24:16,990
and just rest your eyes on that one spot

606
00:24:16,990 –> 00:24:19,670
try to bring your breath in and out by

607
00:24:19,670 –> 00:24:22,190
the nose and have your legs long on the

608
00:24:22,190 –> 00:24:28,370
floor as I was saying earlier your

609
00:24:28,370 –> 00:24:31,490
breath is your fuel so stay with your

610
00:24:31,490 –> 00:24:35,840
breath in and out by the nose still your

611
00:24:35,840 –> 00:24:45,500
mind by stilling your gaze wind removing

612
00:24:45,500 –> 00:24:47,780
pose please bend your right knee and

613
00:24:47,780 –> 00:24:49,760
interlace your fingers two inches below

614
00:24:49,760 –> 00:24:52,460
your right knee and pull on your right

615
00:24:52,460 –> 00:24:55,750
knee down towards your right shoulder

616
00:24:55,750 –> 00:24:58,760
pull until you feel some compression in

617
00:24:58,760 –> 00:25:01,430
that right hip joint and if the left

618
00:25:01,430 –> 00:25:03,530
calf has come off the floor then flex

619
00:25:03,530 –> 00:25:05,090
your left toes back towards your face

620
00:25:05,090 –> 00:25:07,250
and lengthen your left leg on the floor

621
00:25:07,250 –> 00:25:09,320
and if your left shoulders off the floor

622
00:25:09,320 –> 00:25:11,900
roll some body weight back into your

623
00:25:11,900 –> 00:25:13,630
left side

624
00:25:13,630 –> 00:25:15,830
just one more breath pull a little

625
00:25:15,830 –> 00:25:19,220
deeper and change left your right leg

626
00:25:19,220 –> 00:25:24,500
down the left leg lifts up take an

627
00:25:24,500 –> 00:25:28,130
inhale and as you exhale pull the knee

628
00:25:28,130 –> 00:25:32,660
down towards your shoulder if the right

629
00:25:32,660 –> 00:25:34,940
shoulders off the floor anchor the right

630
00:25:34,940 –> 00:25:38,780
shoulder back down onto the floor good

631
00:25:38,780 –> 00:25:39,950
just pull until you feel some

632
00:25:39,950 –> 00:25:43,460
compression and breathe keep it simple

633
00:25:43,460 –> 00:25:45,680
you get yourself into the pose and you

634
00:25:45,680 –> 00:25:49,070
take a few breaths and let the body have

635
00:25:49,070 –> 00:25:52,780
a compression starting to heal and

636
00:25:52,780 –> 00:25:58,240
gently release and now both legs lift up

637
00:25:58,240 –> 00:26:00,830
give yourself a big hug try to grab your

638
00:26:00,830 –> 00:26:03,290
elbows into the palms of your hands if

639
00:26:03,290 –> 00:26:05,090
that’s not happening grab onto your

640
00:26:05,090 –> 00:26:07,160
forearms or you can gently grab your

641
00:26:07,160 –> 00:26:09,760
wrist now the feet are together side by

642
00:26:09,760 –> 00:26:11,620
side so your two big toes are in

643
00:26:11,620 –> 00:26:13,450
alignment with each other then relax

644
00:26:13,450 –> 00:26:16,360
your feet squeeze your knees into your

645
00:26:16,360 –> 00:26:18,000
chest

646
00:26:18,000 –> 00:26:20,740
keep your head on the floor but just a

647
00:26:20,740 –> 00:26:22,360
little bit tuck your chin down a little

648
00:26:22,360 –> 00:26:23,830
bit to lengthen through the back of the

649
00:26:23,830 –> 00:26:25,260
neck

650
00:26:25,260 –> 00:26:27,190
keep pulling your knees to your chest

651
00:26:27,190 –> 00:26:29,410
and gently just start to get another

652
00:26:29,410 –> 00:26:32,200
vertebra lengthening long on the floor

653
00:26:32,200 –> 00:26:33,940
eventually your whole spine will be nice

654
00:26:33,940 –> 00:26:38,130
and long and change bring your legs down

655
00:26:38,130 –> 00:26:41,290
shavasana palms face up towards the

656
00:26:41,290 –> 00:26:45,310
ceiling and keep it simple take a breath

657
00:26:45,310 –> 00:26:55,360
inhaling exhaling good let’s do a sit-up

658
00:26:55,360 –> 00:26:57,040
if you’ve got any lower back issues

659
00:26:57,040 –> 00:26:59,410
things like that you can skip the cipa

660
00:26:59,410 –> 00:27:00,910
sit up and just roll over to your side

661
00:27:00,910 –> 00:27:02,620
everyone else let’s do it your arms come

662
00:27:02,620 –> 00:27:04,480
up over your head you cross your thumbs

663
00:27:04,480 –> 00:27:05,920
you flex your toes back towards your

664
00:27:05,920 –> 00:27:08,380
face you inhale you sit up and then

665
00:27:08,380 –> 00:27:10,120
double blast exhale by the mouth as you

666
00:27:10,120 –> 00:27:12,310
touch your toes and fold over your legs

667
00:27:12,310 –> 00:27:14,350
good let’s turn around we’re going to

668
00:27:14,350 –> 00:27:19,120
get into cobra pose lay down on your

669
00:27:19,120 –> 00:27:22,690
tummy bring your palms flat on the floor

670
00:27:22,690 –> 00:27:24,100
now if you’re close to the back wall

671
00:27:24,100 –> 00:27:25,600
move your mat forward you don’t want

672
00:27:25,600 –> 00:27:27,400
your toes to touch the wall behind you

673
00:27:27,400 –> 00:27:29,440
so your palms are flat your fingertips

674
00:27:29,440 –> 00:27:30,940
go down below your shoulders your elbows

675
00:27:30,940 –> 00:27:34,030
go up in the air good now bring your

676
00:27:34,030 –> 00:27:36,040
legs together for your Cobras tail so

677
00:27:36,040 –> 00:27:37,750
your toes are going to touch you’re

678
00:27:37,750 –> 00:27:39,460
going to pull up on your thighs you’re

679
00:27:39,460 –> 00:27:41,860
going to push your hips down into your

680
00:27:41,860 –> 00:27:44,530
mat and inhale breathing gently just

681
00:27:44,530 –> 00:27:46,980
peel your upper body up off the floor

682
00:27:46,980 –> 00:27:48,760
just to your ribs

683
00:27:48,760 –> 00:27:51,490
it’s a little Cobra eyes look up towards

684
00:27:51,490 –> 00:27:54,310
the ceiling your shoulders are down the

685
00:27:54,310 –> 00:27:56,440
elbows pull in feel the shoulder blades

686
00:27:56,440 –> 00:27:58,510
pinched a little closer together keep

687
00:27:58,510 –> 00:28:01,630
your toes on the floor keep pulling up

688
00:28:01,630 –> 00:28:04,330
on your thighs are you breathing just

689
00:28:04,330 –> 00:28:07,210
take one more breath and come on down

690
00:28:07,210 –> 00:28:09,700
turn to face the right side of the room

691
00:28:09,700 –> 00:28:15,190
bring your arms long by your side so

692
00:28:15,190 –> 00:28:17,110
once again just a few moments in between

693
00:28:17,110 –> 00:28:20,920
each pose so just breathe you just take

694
00:28:20,920 –> 00:28:23,320
a moment just to focus on one inhale

695
00:28:23,320 –> 00:28:27,880
and one exhale beautiful let’s do half

696
00:28:27,880 –> 00:28:30,820
locust post flip your palms to face the

697
00:28:30,820 –> 00:28:33,820
floor and then you bring your arms under

698
00:28:33,820 –> 00:28:37,810
your body try to have your elbows be

699
00:28:37,810 –> 00:28:40,420
straight all the way under your body

700
00:28:40,420 –> 00:28:42,850
good your chin is out your neck is long

701
00:28:42,850 –> 00:28:45,220
on the floor you can see yourself in the

702
00:28:45,220 –> 00:28:47,710
mirror perhaps right leg is nice and

703
00:28:47,710 –> 00:28:49,600
strong and lift your right leg up off

704
00:28:49,600 –> 00:28:52,210
the floor just your right leg good now

705
00:28:52,210 –> 00:28:55,060
point your right toes drop your right

706
00:28:55,060 –> 00:28:57,670
hip bone down towards the floor to

707
00:28:57,670 –> 00:29:00,070
compress that right forearm it’s going

708
00:29:00,070 –> 00:29:01,780
to help things like carpal tunnel tennis

709
00:29:01,780 –> 00:29:03,640
elbow all that kind of stuff that

710
00:29:03,640 –> 00:29:05,320
happens to us and then bring your right

711
00:29:05,320 –> 00:29:09,000
leg down and left leg lifts it on up

712
00:29:09,000 –> 00:29:11,980
point your left toes make your leg long

713
00:29:11,980 –> 00:29:15,970
and that left hip bone is down on that

714
00:29:15,970 –> 00:29:18,730
left forearm husband plays a guitar you

715
00:29:18,730 –> 00:29:20,620
could barely play it anymore in this

716
00:29:20,620 –> 00:29:22,720
pose this all the gripping with the

717
00:29:22,720 –> 00:29:25,060
Bikram poses all these compression poses

718
00:29:25,060 –> 00:29:27,940
within weeks he was totally fine great

719
00:29:27,940 –> 00:29:29,770
release it on down so lots of good

720
00:29:29,770 –> 00:29:31,540
things are happening in your body bring

721
00:29:31,540 –> 00:29:33,420
your own mouths down on your towel and

722
00:29:33,420 –> 00:29:35,710
readjust your arms so you can get them

723
00:29:35,710 –> 00:29:37,180
closer together under your body maybe

724
00:29:37,180 –> 00:29:40,450
your pinkies can touch now this time

725
00:29:40,450 –> 00:29:41,800
we’re gonna do both legs so have your

726
00:29:41,800 –> 00:29:44,320
mouths down on your yoga mat squeeze

727
00:29:44,320 –> 00:29:46,240
your legs together touch your toe

728
00:29:46,240 –> 00:29:49,120
squeeze your butt take an inhale as you

729
00:29:49,120 –> 00:29:52,660
exhale there you go legs up both legs up

730
00:29:52,660 –> 00:29:54,400
off the floor keep your mouth down to

731
00:29:54,400 –> 00:29:56,950
protect your neck lock your knees and

732
00:29:56,950 –> 00:29:59,110
point your toes squeeze your butt push

733
00:29:59,110 –> 00:30:01,060
the body weight forward through your

734
00:30:01,060 –> 00:30:03,250
arms into your chest and your shoulders

735
00:30:03,250 –> 00:30:06,760
as your legs lift up and release come on

736
00:30:06,760 –> 00:30:09,100
down release your arms out from under

737
00:30:09,100 –> 00:30:11,110
your body and please turn to face the

738
00:30:11,110 –> 00:30:17,770
left as you face the left find one focal

739
00:30:17,770 –> 00:30:19,480
point with your eyes whether it’s your

740
00:30:19,480 –> 00:30:22,300
towel or your yoga mat and distill your

741
00:30:22,300 –> 00:30:25,980
gaze there as you take a breath

742
00:30:31,190 –> 00:30:33,990
good full locust pose shit is out neck

743
00:30:33,990 –> 00:30:36,419
is long on the floor bring your arms out

744
00:30:36,419 –> 00:30:39,870
beside like a bird touch your toes you

745
00:30:39,870 –> 00:30:41,519
have one solid leg that we’ve been

746
00:30:41,519 –> 00:30:43,559
working on you’re ready to go I like it

747
00:30:43,559 –> 00:30:45,509
take an inhale breath and let’s go arms

748
00:30:45,509 –> 00:30:49,320
up and legs up so lift your arms up and

749
00:30:49,320 –> 00:30:51,210
bring your gaze up a little bit higher

750
00:30:51,210 –> 00:30:53,669
to give your body that roadmap for where

751
00:30:53,669 –> 00:30:56,039
you want it to go touch your toes touch

752
00:30:56,039 –> 00:30:58,440
your toes good lock your knees bring the

753
00:30:58,440 –> 00:31:00,419
legs together use your glutes lift your

754
00:31:00,419 –> 00:31:02,340
legs up a little higher upper body goes

755
00:31:02,340 –> 00:31:07,200
up 4 3 2 1 turn to face your left or

756
00:31:07,200 –> 00:31:09,149
your right excuse me arms down by your

757
00:31:09,149 –> 00:31:13,860
side find your focal point and just

758
00:31:13,860 –> 00:31:23,820
breathe good floor bow bend your knees

759
00:31:23,820 –> 00:31:25,740
and grab your feet from the outside

760
00:31:25,740 –> 00:31:32,159
right below your toes chin is out your

761
00:31:32,159 –> 00:31:35,159
neck is long on the floor inhale

762
00:31:35,159 –> 00:31:36,899
breathing begin to kick your feet

763
00:31:36,899 –> 00:31:39,690
straight back and then up towards the

764
00:31:39,690 –> 00:31:42,029
ceiling your arms are straight lock out

765
00:31:42,029 –> 00:31:44,399
your elbows and then your eye gaze looks

766
00:31:44,399 –> 00:31:46,470
into your own eyes then up a little bit

767
00:31:46,470 –> 00:31:48,629
higher so kick your feet back away from

768
00:31:48,629 –> 00:31:50,519
you it’s going to pull open your

769
00:31:50,519 –> 00:31:52,950
shoulders but now the toes kick up

770
00:31:52,950 –> 00:31:54,389
towards the ceiling it’s going to lift

771
00:31:54,389 –> 00:31:59,309
the upper body off off the floor 4 3 2 1

772
00:31:59,309 –> 00:32:02,309
please turn to face the left arms by

773
00:32:02,309 –> 00:32:07,879
your side keep it simple

774
00:32:14,270 –> 00:32:20,870
one more inhale here exhale bring your

775
00:32:20,870 –> 00:32:23,380
hands to the floor lift your body up

776
00:32:23,380 –> 00:32:25,850
bring your water bottle with you this is

777
00:32:25,850 –> 00:32:27,980
a good little water break time and come

778
00:32:27,980 –> 00:32:30,140
to the center of your yoga mat for fixed

779
00:32:30,140 –> 00:32:32,870
firm pose you’ll begin with sitting your

780
00:32:32,870 –> 00:32:34,550
hips on your heels and grabbing us up a

781
00:32:34,550 –> 00:32:43,750
water here do you need a sip of water

782
00:32:43,750 –> 00:32:47,990
you guys can have that good and from

783
00:32:47,990 –> 00:32:49,250
here you’re going to separate your feet

784
00:32:49,250 –> 00:32:51,290
and sit your hips down in between your

785
00:32:51,290 –> 00:32:54,020
heels so your toes and heels are in one

786
00:32:54,020 –> 00:32:58,610
line now if this is enough state you

787
00:32:58,610 –> 00:32:59,900
keep your hands on the floor if this is

788
00:32:59,900 –> 00:33:01,250
enough I want you to stay right right

789
00:33:01,250 –> 00:33:01,610
here

790
00:33:01,610 –> 00:33:03,500
Bikram would say you can mess with the

791
00:33:03,500 –> 00:33:05,360
weight you can mess with the gods but

792
00:33:05,360 –> 00:33:06,980
you can’t mess with your knees so if

793
00:33:06,980 –> 00:33:08,929
this is enough stay here if you can do

794
00:33:08,929 –> 00:33:11,179
more right hand to right foot left hand

795
00:33:11,179 –> 00:33:13,040
to left foot fingertips face the mirror

796
00:33:13,040 –> 00:33:15,200
the right elbow touches the floor and

797
00:33:15,200 –> 00:33:18,470
then the left elbow shoulders down and

798
00:33:18,470 –> 00:33:20,870
the last and final step is the arms up

799
00:33:20,870 –> 00:33:23,120
over your head elbows into the palms of

800
00:33:23,120 –> 00:33:28,880
your hands so wherever you are breathe

801
00:33:28,880 –> 00:33:34,520
in and out by the nose the knees gently

802
00:33:34,520 –> 00:33:36,950
push down towards the ground and they

803
00:33:36,950 –> 00:33:38,929
very gently just work in a little bit

804
00:33:38,929 –> 00:33:42,590
closer together good and then change

805
00:33:42,590 –> 00:33:44,809
come on up one elbow at a time one by

806
00:33:44,809 –> 00:33:47,540
one turn around go right to shavasana

807
00:33:47,540 –> 00:33:49,190
we’re going to do two sets of all these

808
00:33:49,190 –> 00:33:51,679
yoga poses on the floor so we get a

809
00:33:51,679 –> 00:33:55,520
quick little break I don’t think your

810
00:33:55,520 –> 00:33:57,559
boss is necessarily a break it’s just a

811
00:33:57,559 –> 00:34:03,850
time to breathe take a conscious breath

812
00:34:05,080 –> 00:34:07,429
now we’re going to do sit-ups in between

813
00:34:07,429 –> 00:34:09,230
all the poses so arms come up cross your

814
00:34:09,230 –> 00:34:11,840
thumbs flex your toes inhale pulls you

815
00:34:11,840 –> 00:34:16,520
up exhale grab your toes beautiful turn

816
00:34:16,520 –> 00:34:18,409
around let’s do it again so you have the

817
00:34:18,409 –> 00:34:23,149
roadmap the first time around now let’s

818
00:34:23,149 –> 00:34:25,369
say this is this pose is very humbling

819
00:34:25,369 –> 00:34:27,480
as you as you all know

820
00:34:27,480 –> 00:34:29,820
but if this is enough if you know the

821
00:34:29,820 –> 00:34:32,429
pose go on in but if this is really hard

822
00:34:32,429 –> 00:34:35,040
for you bring your hands to the sides of

823
00:34:35,040 –> 00:34:35,639
your body

824
00:34:35,639 –> 00:34:37,739
walk them forward and bring body weight

825
00:34:37,739 –> 00:34:40,469
into your hands and then from here you

826
00:34:40,469 –> 00:34:44,250
monitor how much body weight you bring

827
00:34:44,250 –> 00:34:46,379
with your hips towards the floor a

828
00:34:46,379 –> 00:34:48,840
little bit by little bit eventually

829
00:34:48,840 –> 00:34:50,219
you’ll be able to walk your hands back

830
00:34:50,219 –> 00:34:52,830
and regain that flexibility

831
00:34:52,830 –> 00:34:54,869
you know yoga we’re just regaining our

832
00:34:54,869 –> 00:34:57,930
natural balance in our body we all live

833
00:34:57,930 –> 00:34:59,910
our lives we all have things happen that

834
00:34:59,910 –> 00:35:02,580
bring an imbalance so we come here to

835
00:35:02,580 –> 00:35:05,580
regain the balance good and gently come

836
00:35:05,580 –> 00:35:07,619
on up one elbow at a time one by one

837
00:35:07,619 –> 00:35:15,090
turn around and lie down shavasana so

838
00:35:15,090 –> 00:35:19,170
you lie down find your eye gaze and take

839
00:35:19,170 –> 00:35:21,530
a breath

840
00:35:26,630 –> 00:35:28,950
sit up arms come up over your head try

841
00:35:28,950 –> 00:35:30,570
to keep your legs straight as you come

842
00:35:30,570 –> 00:35:34,590
up grab your toes forehead to knees turn

843
00:35:34,590 –> 00:35:35,940
right around come to the middle of your

844
00:35:35,940 –> 00:35:38,640
yoga mat please 4.have tortoise pose set

845
00:35:38,640 –> 00:35:42,150
your hips on your heels inhale arms up

846
00:35:42,150 –> 00:35:44,040
over your head palms form a prayer

847
00:35:44,040 –> 00:35:46,470
position take an inhale lengthen your

848
00:35:46,470 –> 00:35:48,150
spine and as you exhale stretch and

849
00:35:48,150 –> 00:35:51,090
reach all the way forward and down come

850
00:35:51,090 –> 00:35:53,850
on in bring your forehead all the way

851
00:35:53,850 –> 00:35:58,020
down to your yoga mat the hands are in

852
00:35:58,020 –> 00:36:01,380
prayer long fingers and then cross your

853
00:36:01,380 –> 00:36:06,359
thumbs lock out your elbows and stretch

854
00:36:06,359 –> 00:36:08,369
and reach your arms forward good so

855
00:36:08,369 –> 00:36:10,230
you’re just your little baby fingers on

856
00:36:10,230 –> 00:36:13,440
the floor the spine is lengthening as

857
00:36:13,440 –> 00:36:19,290
you take a few breaths here squeeze your

858
00:36:19,290 –> 00:36:21,390
knees together pull your navel in arms

859
00:36:21,390 –> 00:36:26,040
with the ears inhale come on up exhale

860
00:36:26,040 –> 00:36:28,980
arms go down turn around

861
00:36:28,980 –> 00:36:32,450
relax shavasana

862
00:36:41,780 –> 00:36:45,170
take a breath

863
00:36:47,120 –> 00:36:49,890
sit up arms up over your head you inhale

864
00:36:49,890 –> 00:36:51,270
as you come up that you double blast

865
00:36:51,270 –> 00:36:53,670
exhale out by the mouth and grab your

866
00:36:53,670 –> 00:36:56,220
toes good turn around for your second

867
00:36:56,220 –> 00:36:59,900
set please sit your hips on your heels

868
00:37:01,010 –> 00:37:05,040
inhale arms come up as you inhale exhale

869
00:37:05,040 –> 00:37:08,900
fold forward and down use your breath

870
00:37:08,900 –> 00:37:12,270
good now if your forehead is not

871
00:37:12,270 –> 00:37:15,060
touching the floor bring your hips up

872
00:37:15,060 –> 00:37:17,280
off the your feet a little bit and get

873
00:37:17,280 –> 00:37:20,580
your forehead on the floor good now re

874
00:37:20,580 –> 00:37:23,640
lengthen your arms use your forehead as

875
00:37:23,640 –> 00:37:25,800
a little bit of leverage to feel your

876
00:37:25,800 –> 00:37:35,460
spine lengthen forward and back but

877
00:37:35,460 –> 00:37:37,290
squeeze your knees together pull your

878
00:37:37,290 –> 00:37:41,370
navel in inhale pulls the body up exhale

879
00:37:41,370 –> 00:37:45,950
the arms open turn around and lie down

880
00:37:48,980 –> 00:37:52,110
palms face up find your focal point on

881
00:37:52,110 –> 00:38:00,420
the ceiling and just take a breath arms

882
00:38:00,420 –> 00:38:04,580
up over your head let’s do a sit-up

883
00:38:06,230 –> 00:38:09,059
turn around for camel pose come to the

884
00:38:09,059 –> 00:38:10,740
center of your yoga mat please and stand

885
00:38:10,740 –> 00:38:13,079
up on your knees six inches between your

886
00:38:13,079 –> 00:38:14,700
knees and six inches between your toes

887
00:38:14,700 –> 00:38:16,140
you’re going to bring your hands to your

888
00:38:16,140 –> 00:38:18,089
lower back your fingers face down look

889
00:38:18,089 –> 00:38:19,950
in the mirror and see if you can pull

890
00:38:19,950 –> 00:38:22,950
your elbows behind you inhale lift your

891
00:38:22,950 –> 00:38:25,170
chest up to the ceiling drop your head

892
00:38:25,170 –> 00:38:26,520
back open your throat

893
00:38:26,520 –> 00:38:28,680
go on down halfway if this is enough you

894
00:38:28,680 –> 00:38:30,180
stay here with your hands on your lower

895
00:38:30,180 –> 00:38:32,490
back if you can grab your feet grab your

896
00:38:32,490 –> 00:38:34,650
feet right hand to right foot left hand

897
00:38:34,650 –> 00:38:35,789
to left foot if that is not happening

898
00:38:35,789 –> 00:38:38,910
today no big deal keep your hands on

899
00:38:38,910 –> 00:38:41,670
your lower back open your throat open

900
00:38:41,670 –> 00:38:43,829
your heart open the whole front side of

901
00:38:43,829 –> 00:38:45,599
your body as you take one more breath

902
00:38:45,599 –> 00:38:51,450
and gently change come on up turn around

903
00:38:51,450 –> 00:38:53,900
savasana

904
00:39:11,420 –> 00:39:13,789
arms up over your head legs nice and

905
00:39:13,789 –> 00:39:15,829
strong and double blast exhale forehead

906
00:39:15,829 –> 00:39:19,849
to knees great turn around

907
00:39:19,849 –> 00:39:22,160
stand up on your knees eight to ten

908
00:39:22,160 –> 00:39:23,569
inches between your knees this time you

909
00:39:23,569 –> 00:39:26,000
can open them up a little wider palms on

910
00:39:26,000 –> 00:39:27,529
your lower back we just stay in for a

911
00:39:27,529 –> 00:39:30,019
few breaths inhale lift your heart up

912
00:39:30,019 –> 00:39:32,960
exhale drop your head back push your

913
00:39:32,960 –> 00:39:36,079
stomach thighs and hips forward grab

914
00:39:36,079 –> 00:39:37,490
onto the heels if you can if you can’t

915
00:39:37,490 –> 00:39:40,430
keep your hands on your lower back open

916
00:39:40,430 –> 00:39:41,839
your throat you’re going to be talking

917
00:39:41,839 –> 00:39:44,180
all day let it open the center of your

918
00:39:44,180 –> 00:39:46,220
creativity your throat open your heart

919
00:39:46,220 –> 00:39:48,260
push your ribs for it just one more

920
00:39:48,260 –> 00:39:49,900
breath here

921
00:39:49,900 –> 00:39:53,240
good turnaround come on up turn around

922
00:39:53,240 –> 00:39:55,900
savasana

923
00:40:21,300 –> 00:40:23,070
good let’s do a set up arms up over your

924
00:40:23,070 –> 00:40:25,910
head flex your toes inhale pulls you up

925
00:40:25,910 –> 00:40:29,400
exhale push forward good let’s turn

926
00:40:29,400 –> 00:40:31,740
around for rabbit pose come to the

927
00:40:31,740 –> 00:40:33,960
center of your towel please sit your

928
00:40:33,960 –> 00:40:35,400
hips on your heels and you’re going to

929
00:40:35,400 –> 00:40:37,200
grab your heels from over your towel

930
00:40:37,200 –> 00:40:39,540
it’s a loose grip to begin with thumbs

931
00:40:39,540 –> 00:40:42,270
outside fingers inside inhale look in

932
00:40:42,270 –> 00:40:43,500
the mirror lengthen your spine as you

933
00:40:43,500 –> 00:40:44,810
exhale tuck your chin to your chest

934
00:40:44,810 –> 00:40:47,280
round down through the spine come on

935
00:40:47,280 –> 00:40:47,760
down

936
00:40:47,760 –> 00:40:51,390
forehead to knees grab onto the heels

937
00:40:51,390 –> 00:40:53,700
and push your hips up towards the

938
00:40:53,700 –> 00:40:55,110
ceiling like you’re going to do a

939
00:40:55,110 –> 00:40:57,870
somersault forward but you got that good

940
00:40:57,870 –> 00:40:59,130
grip on your heels you don’t do your

941
00:40:59,130 –> 00:41:01,020
somersault try to get your forehead and

942
00:41:01,020 –> 00:41:03,300
knees to touch body weight on top the

943
00:41:03,300 –> 00:41:06,320
head and walk the knees up one by one

944
00:41:06,320 –> 00:41:09,240
straighten out your arms help you with

945
00:41:09,240 –> 00:41:12,570
this there you go squeeze your arms

946
00:41:12,570 –> 00:41:14,750
against your legs as your hips push up

947
00:41:14,750 –> 00:41:17,790
good and then gently change round on up

948
00:41:17,790 –> 00:41:20,700
head will come up last turnaround

949
00:41:20,700 –> 00:41:23,340
savasana that rabbit rabbit post took me

950
00:41:23,340 –> 00:41:24,870
here so they did that posture for like

951
00:41:24,870 –> 00:41:27,740
years I took me forever to figure it out

952
00:41:27,740 –> 00:41:30,360
turn around and relax oh maybe I’m just

953
00:41:30,360 –> 00:41:32,310
slow you know we all have our own pace

954
00:41:32,310 –> 00:41:35,250
with our yoga practice when we finally

955
00:41:35,250 –> 00:41:37,200
hear something in the body can register

956
00:41:37,200 –> 00:41:41,820
it but the one thing I learned in rabbit

957
00:41:41,820 –> 00:41:44,490
pose is if you suck in your stomach and

958
00:41:44,490 –> 00:41:47,010
breathe that’s how I found it so let’s

959
00:41:47,010 –> 00:41:49,110
try it with this next set arms up over

960
00:41:49,110 –> 00:41:51,120
your head take an inhale how the inhale

961
00:41:51,120 –> 00:41:54,570
pull you up and blow it out turn around

962
00:41:54,570 –> 00:41:58,380
here we go rabbit so we bring the towel

963
00:41:58,380 –> 00:42:00,540
up over the heels you get that loose

964
00:42:00,540 –> 00:42:06,000
grip to start you take an inhale and as

965
00:42:06,000 –> 00:42:07,230
you exhale tuck your chin to your chest

966
00:42:07,230 –> 00:42:08,730
and look at your belly right from the

967
00:42:08,730 –> 00:42:10,700
very start and start to round down

968
00:42:10,700 –> 00:42:12,750
sucking your stomach the whole time like

969
00:42:12,750 –> 00:42:14,160
hell you’re rolling up your yoga mat

970
00:42:14,160 –> 00:42:15,750
you’re rolling up your body it really

971
00:42:15,750 –> 00:42:18,840
tightens compact forehead to the knees

972
00:42:18,840 –> 00:42:19,650
as best you can

973
00:42:19,650 –> 00:42:21,840
top it head on the floor now push your

974
00:42:21,840 –> 00:42:25,440
hips up to the ceiling good now squeeze

975
00:42:25,440 –> 00:42:27,390
your arms against the legs now look at

976
00:42:27,390 –> 00:42:30,360
your stomach and suck it into the spine

977
00:42:30,360 –> 00:42:32,760
and now breathe with your belly pulled

978
00:42:32,760 –> 00:42:34,750
in and feel the breath you might

979
00:42:34,750 –> 00:42:36,490
letting your neck or in between your

980
00:42:36,490 –> 00:42:38,260
shoulder blades or maybe even all the

981
00:42:38,260 –> 00:42:39,790
way down the spine into your lower back

982
00:42:39,790 –> 00:42:45,730
and change round on up good turn around

983
00:42:45,730 –> 00:42:52,470
and relax legs long arms long

984
00:43:04,299 –> 00:43:06,799
plugging along arms up over your head

985
00:43:06,799 –> 00:43:09,440
toes back try to grab your toes forehead

986
00:43:09,440 –> 00:43:14,660
to knees let’s turn around for some

987
00:43:14,660 –> 00:43:17,359
separate legs stretching let’s do one

988
00:43:17,359 –> 00:43:19,549
set of this but let’s just do it really

989
00:43:19,549 –> 00:43:21,019
nice look at some good instruction and

990
00:43:21,019 –> 00:43:23,119
just do it one time your right leg is

991
00:43:23,119 –> 00:43:24,650
going to come out Corner wise and you’re

992
00:43:24,650 –> 00:43:27,380
going to bend your left knee so the left

993
00:43:27,380 –> 00:43:28,819
sole of your foot is in your right inner

994
00:43:28,819 –> 00:43:31,759
thigh inhale your arms up over your head

995
00:43:31,759 –> 00:43:34,130
sideways interlace your grip tuck your

996
00:43:34,130 –> 00:43:35,900
chin to your chest and you go down to

997
00:43:35,900 –> 00:43:39,200
the right now bring your forehead to

998
00:43:39,200 –> 00:43:42,349
touch your right knee if it’s not

999
00:43:42,349 –> 00:43:44,660
touching bend your right knee

1000
00:43:44,660 –> 00:43:47,059
as much as you need to there you go to

1001
00:43:47,059 –> 00:43:50,420
get your forehead and knee to touch grab

1002
00:43:50,420 –> 00:43:53,089
your foot two inches below your toes if

1003
00:43:53,089 –> 00:43:55,539
you cannot grab your foot bend your knee

1004
00:43:55,539 –> 00:43:58,670
flex your toes towards your face so the

1005
00:43:58,670 –> 00:44:00,769
heel of your foot is a furthest point

1006
00:44:00,769 –> 00:44:02,029
away from your body

1007
00:44:02,029 –> 00:44:05,059
now the left shoulder rolls in and down

1008
00:44:05,059 –> 00:44:08,240
roll your left shoulder in in in in

1009
00:44:08,240 –> 00:44:09,759
down down down with that left shoulder

1010
00:44:09,759 –> 00:44:12,259
working the two shoulders in one line if

1011
00:44:12,259 –> 00:44:14,569
that right leg is long on the floor you

1012
00:44:14,569 –> 00:44:17,150
start to pull your elbows down towards

1013
00:44:17,150 –> 00:44:21,009
the floor good and change come on up

1014
00:44:21,009 –> 00:44:23,930
let’s bring the left leg out and then

1015
00:44:23,930 –> 00:44:26,559
bend your right knee

1016
00:44:26,559 –> 00:44:29,059
good tuck your chin to your chest and

1017
00:44:29,059 –> 00:44:34,009
you go on down forehead to your knee so

1018
00:44:34,009 –> 00:44:36,349
the pose is forehead to me right

1019
00:44:36,349 –> 00:44:39,650
stretching so bend your left knee as

1020
00:44:39,650 –> 00:44:43,009
much as you need to to grab on to your

1021
00:44:43,009 –> 00:44:47,119
foot try to bring your thumb underneath

1022
00:44:47,119 –> 00:44:49,220
your foot all five toes back towards

1023
00:44:49,220 –> 00:44:51,529
your face and the heel is kicking away

1024
00:44:51,529 –> 00:44:53,750
from you a little bit of pressure on

1025
00:44:53,750 –> 00:44:56,329
your forehead to your knee and then your

1026
00:44:56,329 –> 00:45:00,589
right shoulder rolls in and down okay

1027
00:45:00,589 –> 00:45:02,210
we’re working the two shoulders to be in

1028
00:45:02,210 –> 00:45:04,819
one line try to straighten out your left

1029
00:45:04,819 –> 00:45:07,220
leg a little bit more have you taken one

1030
00:45:07,220 –> 00:45:09,529
conscious breath yet in this pose if not

1031
00:45:09,529 –> 00:45:11,690
right now is your time as you gain a

1032
00:45:11,690 –> 00:45:15,200
little bit more length in the body good

1033
00:45:15,200 –> 00:45:16,650
and come on up

1034
00:45:16,650 –> 00:45:18,029
your legs come straight out in front of

1035
00:45:18,029 –> 00:45:20,339
you you lie down just do a quick sit up

1036
00:45:20,339 –> 00:45:26,400
to realign the spine good you’re going

1037
00:45:26,400 –> 00:45:28,109
to move your hips out of the way or walk

1038
00:45:28,109 –> 00:45:29,430
them back right and left right and left

1039
00:45:29,430 –> 00:45:31,410
these first two fingers you’re going to

1040
00:45:31,410 –> 00:45:33,299
grab on to your big toe and your thumbs

1041
00:45:33,299 –> 00:45:36,779
face up in the air alright so if your

1042
00:45:36,779 –> 00:45:38,279
back is rounding I would like for you to

1043
00:45:38,279 –> 00:45:40,410
bend your knees and straighten out your

1044
00:45:40,410 –> 00:45:43,440
spine good pull your shoulder blades

1045
00:45:43,440 –> 00:45:45,420
together if your knees are bending

1046
00:45:45,420 –> 00:45:46,680
you’re just going to work on

1047
00:45:46,680 –> 00:45:48,960
straightening out your legs with a long

1048
00:45:48,960 –> 00:45:52,020
spine once your legs are straight and

1049
00:45:52,020 –> 00:45:54,329
your spine is long that’s when you start

1050
00:45:54,329 –> 00:45:57,329
to bend your arms at the elbows and pull

1051
00:45:57,329 –> 00:46:00,299
your upper body forward towards your big

1052
00:46:00,299 –> 00:46:03,539
toes but if your knees are bending just

1053
00:46:03,539 –> 00:46:05,789
work on straightening out your legs and

1054
00:46:05,789 –> 00:46:08,250
lengthening your spine wherever you are

1055
00:46:08,250 –> 00:46:10,380
you’re using your breath you’re taking

1056
00:46:10,380 –> 00:46:13,859
it inhale and as an exhale you just go a

1057
00:46:13,859 –> 00:46:15,510
little bit deeper let’s do two more

1058
00:46:15,510 –> 00:46:18,059
breaths you take an inhale make your

1059
00:46:18,059 –> 00:46:21,000
legs a little bit longer you take

1060
00:46:21,000 –> 00:46:23,279
another breath make your spine a little

1061
00:46:23,279 –> 00:46:26,670
bit longer good turn around

1062
00:46:26,670 –> 00:46:29,210
relax

1063
00:46:36,700 –> 00:46:47,170
one more pose enjoy your moment here all

1064
00:46:47,170 –> 00:46:50,319
right sit up arms up toes back blow it

1065
00:46:50,319 –> 00:46:55,599
out good let’s pivot to your right to

1066
00:46:55,599 –> 00:46:57,250
the side mirror and bend your left leg

1067
00:46:57,250 –> 00:46:59,950
on the floor and bring your right knee

1068
00:46:59,950 –> 00:47:02,049
up and over your left knee corner for a

1069
00:47:02,049 –> 00:47:04,180
spine twist you’re going to bend your

1070
00:47:04,180 –> 00:47:06,670
left leg on the floor and bring your

1071
00:47:06,670 –> 00:47:08,500
right foot up and over that knee corner

1072
00:47:08,500 –> 00:47:10,839
left leg bends right foot up and over I

1073
00:47:10,839 –> 00:47:12,910
should do this way ok good bring your

1074
00:47:12,910 –> 00:47:14,319
right arm behind you it’s like a

1075
00:47:14,319 –> 00:47:15,970
kickstand to lengthen your spine with

1076
00:47:15,970 –> 00:47:18,400
your right arm behind you inhale your

1077
00:47:18,400 –> 00:47:20,680
left arm all the way up and then over

1078
00:47:20,680 –> 00:47:22,329
have it push that right knee back and

1079
00:47:22,329 –> 00:47:23,829
try to grab your knee that’s on the

1080
00:47:23,829 –> 00:47:24,190
floor

1081
00:47:24,190 –> 00:47:25,990
your Chin’s gonna look over your

1082
00:47:25,990 –> 00:47:29,770
shoulder as you twist your spine good

1083
00:47:29,770 –> 00:47:31,299
take it inhale as you lengthen your

1084
00:47:31,299 –> 00:47:32,559
spine as you exhale you’re going to

1085
00:47:32,559 –> 00:47:35,140
twist gently the arms kind of come down

1086
00:47:35,140 –> 00:47:39,849
there you go good drop your right hip

1087
00:47:39,849 –> 00:47:41,740
bone down to the floor if it’s off the

1088
00:47:41,740 –> 00:47:43,750
floor now this right arm behind you is a

1089
00:47:43,750 –> 00:47:45,190
kickstand if you can keep your spine

1090
00:47:45,190 –> 00:47:47,200
long without it you can wrap it around

1091
00:47:47,200 –> 00:47:49,030
and grab on to your shorts or your inner

1092
00:47:49,030 –> 00:47:51,040
thigh but if you need it you just keep

1093
00:47:51,040 –> 00:47:53,859
it there inhale lengthen your spine and

1094
00:47:53,859 –> 00:47:56,349
exhale you twist your spine just one

1095
00:47:56,349 –> 00:47:59,619
more breath good do a little counter

1096
00:47:59,619 –> 00:48:02,319
twist if you need it and then let’s

1097
00:48:02,319 –> 00:48:05,170
switch the legs so now the right knee is

1098
00:48:05,170 –> 00:48:07,869
bent on the floor and the heel of your

1099
00:48:07,869 –> 00:48:11,020
left foot goes up and over could you

1100
00:48:11,020 –> 00:48:12,369
have your left arm behind you as a

1101
00:48:12,369 –> 00:48:14,980
kickstand inhale your right arm up and

1102
00:48:14,980 –> 00:48:17,559
then over have that right arm gently

1103
00:48:17,559 –> 00:48:20,319
push back that left leg try to grab your

1104
00:48:20,319 –> 00:48:22,780
knee that’s down on the floor good and

1105
00:48:22,780 –> 00:48:24,430
you’re breathing inhale lengthening your

1106
00:48:24,430 –> 00:48:26,859
spine exhale and twisting you’re doing

1107
00:48:26,859 –> 00:48:27,309
great

1108
00:48:27,309 –> 00:48:29,170
there you’re going to bring this foot up

1109
00:48:29,170 –> 00:48:32,760
here a little bit oh good now you got it

1110
00:48:32,760 –> 00:48:35,710
drop your left hip down to the ground

1111
00:48:35,710 –> 00:48:38,140
now this left arm that’s behind you if

1112
00:48:38,140 –> 00:48:39,430
you can keep your spine straight without

1113
00:48:39,430 –> 00:48:42,010
it wrap it around grab a piece of your

1114
00:48:42,010 –> 00:48:44,849
costume here

1115
00:48:48,040 –> 00:48:50,650
take one more breath twist a little

1116
00:48:50,650 –> 00:48:53,980
deeper if you can and then change to a

1117
00:48:53,980 –> 00:48:58,320
counter twist if you’d like and lie down

1118
00:49:09,860 –> 00:49:13,650
all right we got our last sit-up arms up

1119
00:49:13,650 –> 00:49:16,110
over your head inhale pulls you up

1120
00:49:16,110 –> 00:49:21,720
exhale blow it out turn around for final

1121
00:49:21,720 –> 00:49:27,930
breathing fix your hips on the heels so

1122
00:49:27,930 –> 00:49:29,670
this breathing is like blowing out a

1123
00:49:29,670 –> 00:49:32,130
candle so just imagine you have a candle

1124
00:49:32,130 –> 00:49:33,270
you’re trying to blow out so your belly

1125
00:49:33,270 –> 00:49:35,550
is going to be big get to let it hang

1126
00:49:35,550 –> 00:49:37,740
out I’m just going to demonstrate it’s

1127
00:49:37,740 –> 00:49:38,940
going to be in and out by the mouth it

1128
00:49:38,940 –> 00:49:41,960
will look and sound like this

1129
00:49:42,350 –> 00:49:45,090
shh-shh-shh the navel pulls into the

1130
00:49:45,090 –> 00:49:47,310
spine as exhale if it gets confusing

1131
00:49:47,310 –> 00:49:48,780
just take a break and then try to join

1132
00:49:48,780 –> 00:49:50,370
back in but just imagine blowing out a

1133
00:49:50,370 –> 00:49:53,100
candle so I gaze forward find your focal

1134
00:49:53,100 –> 00:49:55,820
point relax your belly

1135
00:49:55,820 –> 00:50:23,840
everyone inhale five four three two one

1136
00:50:23,840 –> 00:50:27,630
good swallow a couple times turn around

1137
00:50:27,630 –> 00:50:32,870
and relax in your final shavasana

1138
00:50:38,900 –> 00:50:40,819
open up your legs a little bit wider if

1139
00:50:40,819 –> 00:50:44,750
it feels good open your arms a little

1140
00:50:44,750 –> 00:50:48,230
bit further away from the body and you

1141
00:50:48,230 –> 00:50:53,210
can close your eyes and allow the floor

1142
00:50:53,210 –> 00:51:02,260
to support the weight of your body in

1143
00:51:02,260 –> 00:51:05,270
these moments of deep relaxation is

1144
00:51:05,270 –> 00:51:08,930
where your body and mind integrate all

1145
00:51:08,930 –> 00:51:16,520
the benefits of your hard work here take

1146
00:51:16,520 –> 00:51:19,700
a moment to feel your heartbeat all the

1147
00:51:19,700 –> 00:51:22,099
blood pulse through the veins feel the

1148
00:51:22,099 –> 00:51:30,079
vitality coming into your body please

1149
00:51:30,079 –> 00:51:32,150
take a few more moments here to rest and

1150
00:51:32,150 –> 00:51:35,000
while you’re in the yoga room no talking

1151
00:51:35,000 –> 00:51:38,000
some people this is the only time they

1152
00:51:38,000 –> 00:51:39,829
get all day to themselves so just

1153
00:51:39,829 –> 00:51:42,589
silence in here it’s been a pleasure

1154
00:51:42,589 –> 00:51:45,079
teaching all of you and I look forward

1155
00:51:45,079 –> 00:51:49,809
to teaching you again soon namaste

1156
00:52:40,130 –> 00:00:00,000
you

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