Bikram yoga ventura ca

BIKRAM HOT YOGA with Alli

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other

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before the quiz you’re coming to my

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class yet my name is Ali I’m so happy

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that you’re out here so I know for some

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of you it’s your first time for the

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studio a lot of you already practiced I

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will go before or maybe it’s your purse

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entering that as well so just a few

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housekeeping and edited think record to

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begin stay in the room if you really

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have to leave for a virgin see bathroom

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break or something that’s fine we’re all

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out you know please go and come and go

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as quietly and respectfully as possible

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and look at me and tell me that you’re

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okay before I look in to see a mat

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vacant and start to get worried you’re

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welcome to sit down at any point and I

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would really encourage that your first

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few classes you know sit down take

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breaks make it to the end with a little

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bit of home okay let’s get started

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everybody say that poses ones together

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close on line so we start all our

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classes with

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exercise its canal form of her body and

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please inhale by your nose exhale by

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your mouth all the time it’s your throat

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within city with as much as long can he

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together toes and he’ll such until a

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Content cleaners has good up your chin

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I swear word focus to yourself

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concentrate meditate someone for class

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everyone begin inhale stretch your

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elbows all the way towards the ceiling

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stomach in elbows up blow your mind

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exhale push your head back way about

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with all the way behind you so we bring

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your palms together almost touch away

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from your chest

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in over your chin down separately two

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elbows suck your stomach in depression

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of your abdominal wall hold it in

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tightening it out exhale head back way

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way back shut your eyes back mouth open

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keep ex feeling comes together elbows

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together inhale one two three four five

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six hold it exhale one two

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inhale chin down I spoke over always

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blow up stretch up to the top sucker so

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again

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exhale head shoulders down elbows touch

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inhale one two three four five six

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hold it exhale one two three four five

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six elbows touch inhale chin down every

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breath you take getting a little bit

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deeper longer stronger than the one

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before stretched up exhale back way way

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back stretch your eyes back hips a

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little bit forward that’s the way elbows

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touch inhale bring your chin down eyes

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go forward on the inhale pull your belly

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in and up and expand repeat over and

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sail her back with all of us squeeze

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your booty together five contracted

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boobs contracted elbows touch inhale one

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two three four five six

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hold it exhale one two three four five

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six

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now tune down three more than four set

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deep breaths every inhale try to take it

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a little more oxygen in time before more

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and more and more

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exhale head back the back is open chest

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up elbows touch inhale chin down

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use your throat a little bit strong

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vibration let’s face a little bit more

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internal heat stretch up exhale head

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back you one more to go after this one

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almost touch inhale chin back I swear

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goes up stomach in stretch up hold it

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exhale

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ohh

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our staff are your signs as well a

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couple of times we did everything two

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sets that be together toes and heels

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actually interlace your fingers and

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remember to inhale stretch your elbows

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up so I was going forward in the mirror

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now as your elbows go up when your

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ribcage out expand or repeat you should

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be visible good exhale back very mild

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core to your chin only two fours just

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Jillian they let your head go back

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elbows touch inhale chin down a little

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bit through a vibration norm your body

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up increasing prana and life force

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internally exhale head back eating pasta

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do it hot air coming out of your body

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going into your body that’s why we

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restrict through the throat elbows touch

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inhale one two three four five six

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hold it exhale one two three four five

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six salvos touch inhale one two three

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four five six plugs exhale one

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five six elbows touch inhale – now let

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me go in and pop on the inhale breakage

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expands outward hold its exhale

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on the exhale ribcage squeezes together

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abdominal wall compresses and contracts

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push all the air out of your lungs

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inhale chin down eyes my board elbows go

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up keep your shoulders relaxed no

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tension punching through your neck

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exhale look fat

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stretch your eyes back you have a little

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muscle surrounding your eyes we’re using

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Rosenwald elbow statute not you now it’s

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important if you left we’re really

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hurting with this ascending hook for the

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whole rest of class stretch up stomach

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in exhale head back inhale chin back

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eyes forward elbows up stretch up

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stomach in

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and he’ll head back

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inhale chin down final breath deepest

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one

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Oxygen’s you can more or

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Hale wonderful idea wands awesome that

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was really really good

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I know first we crossing between eared

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grebes okay how can close the tends to

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pee post we have three postures now in a

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warm-up sequence than your percent

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efficient waterway electrifies woman

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that is feet together toes and heels

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touch toes on the lines and more upper

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spine on paper – arms up over your head

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interlock your fingers release your

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index fingers thumbs crossed palms of

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your hands glued together almost gave

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yourself high-five there okay chin up

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chest up leave your deep breaths jab jab

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move your body right and left several

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times just a little warm-up right in

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love really love you can flow stretching

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on both sides of your body all the way

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your fingertips every time to come back

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to the middle of the room look up over

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over side

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once you’ve had a good scratch the spot

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will keep your elbows locked your arms

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with your ears no gap between your

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biceps arms and ears your ship slow but

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under and forward towards the knee open

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to give some office while I move a

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couple of inches over your chest your

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the cage rub across your maximum weight

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in your heel back buddy check if

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everything full lungs hold it with you

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stretch up one more time touch the

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ceiling absolutely straight line slowly

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went to the right without bending your

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elbows or your knees continuously push

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your hips to your left

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great for Minister key in the left side

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of your body all over inside out from

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bones to skin fingertips to toes hips a

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little bit more forward for body back

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more body weight in your heels chin up

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chest up throat open push your left it

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for both your Square to the front here

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right shoulder for open your chest

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towards the ceiling so when you look in

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the front of your full body is in one

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line exhale bring it on down from units

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to the left push should help you think

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how much beautiful to get keep drawing

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stretch up again straight lines on the

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left elbow to your elbows knees in the

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u.s. the computer right recommended

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stretching in your right side fingertips

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to toes inside out I get hips a little

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more forward squeeze your bum lift your

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chest chin up one weight in your heels

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eyes forward push your body forward with

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both your square to the premier left

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shoulder

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open your toes up towards the ceiling

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exhale breathing calm down

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push-ups all the way to the right this

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time has the flight of your heat on a

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bush of an ambush ambush and hug your

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knee come on first step back bending is

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gonna feel amazing

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take a deep breath your lungs all the

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way over the floor eyes open stretch up

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lift up arms up then your arms back

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initiate the background through your

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arms your shoulders bend your upper

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spine then your meat spine than your low

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spine arms back all the way I respect

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all really smooth to your fingertips

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body weight in your heels inhale push

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down equation force with your mom your

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two little boys in front here over your

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arms back go back way back fall back and

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you’re breathing come up hold up

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Keisuke bend your knees come again hands

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on the floor

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once your hands on the floor gently

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if you’re calling

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yeah

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okay we’re stuck on a house desolate

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gotta go

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all five fingers little fingers touch

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each other side by side now it was

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really hard to grab your heel this was

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normal you can bend your knees a lot

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really trying to get your fingers

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underneath your heels if that’s what

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happened you just wrap your arms behind

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your calves as much as you can lose your

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grip well stretch your body down three

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lows by Hathaway stomach touches your

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thighs chest touches your knees based on

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your legs below your knees so from the

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side you look like a sandwich there’s no

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gap between body and life continuously

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keep pulling with either tradition or

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interruption lift yourself extend your

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spine down try is the operative word in

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this to block your knees ideally

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materialistically right up having it

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that’s okay keep your body in class

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together just trying a little bit of

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leeway go forward you’re creating all

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over stretching through the back of your

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legs and

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last chance hips up chest down if your

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legs are straight contraction sighs

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laughing really

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and you’ll really come up arms and get D

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video down by your sides breathe in

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enough to your nose hello is fine so I

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can be together toes and heels touch

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arms up over your head interlock your

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fingers with these two index fingers

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club scruffs lead your palms really

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tight no gap chin up chest up with deep

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breath stretch of the answer straight

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line slowly into the right up and over

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keep your chest lifted continuously for

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sure left lock bolts your knees legs

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should be straight body weight in your

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heels chin up everybody to not to not to

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touch Gina I scored beautiful back

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forward left forward right from your

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core exhale we move from the center

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point second point is a step push your

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knees to the left when I wish how do I

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wash my push-ups we did my mom stopped

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in the middle deep inhale lift up

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stretch up create mobility bank one up

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open continue

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right this time and straightening your

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right side it’s forward like that by

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baiting your heels

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in forward

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your chest

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all that much

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in

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No all right take a deep breath so first

274
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just the obvious point if you don’t mind

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you’re going to have low back pain so

276
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really work the upper spine arms up arms

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back keep your head back roll away

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arms up arms at our top

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yeah there

280
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now I mean the little vacuum feels okay

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keep bringing your arms up arms that

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arms up arms back push coming this your

283
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words give your arms back arms back arms

284
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back go back way back or back in no

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bring you come up beautiful and stimpy

286
00:12:59,449 –> 00:13:01,579
bend your knees stomach in hands to the

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floor once your hands into the floor can

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00:13:05,060 –> 00:13:08,480
just do a little warm-up someone who do

289
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not mention in the beginning of class is

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especially pertinent for many students

291
00:13:11,779 –> 00:13:14,480
the depth of these postures is entirely

292
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up to you I’m going to say a lot of

293
00:13:16,339 –> 00:13:20,029
things and it is blitz or backbend see

294
00:13:20,029 –> 00:13:21,889
the floor it’s okay if that doesn’t

295
00:13:21,889 –> 00:13:23,720
happen and it probably won’t happen at

296
00:13:23,720 –> 00:13:25,490
the beginning just be patient and do

297
00:13:25,490 –> 00:13:27,410
works therapeutic for your body never

298
00:13:27,410 –> 00:13:29,000
ever gonna force you to do anything more

299
00:13:29,000 –> 00:13:31,190
deeply then you’re ready for technique

300
00:13:31,190 –> 00:13:33,050
is important keep the technique correct

301
00:13:33,050 –> 00:13:35,870
within the debt totally up to you okay

302
00:13:35,870 –> 00:13:37,940
second step out of the Saxon adventure

303
00:13:37,940 –> 00:13:40,650
dusan socials meet you

304
00:13:40,650 –> 00:13:42,210
one option you can drop for your calves

305
00:13:42,210 –> 00:13:44,250
or your ankles as close as you can keep

306
00:13:44,250 –> 00:13:46,350
tight grip really compress your bottom

307
00:13:46,350 –> 00:13:48,960
to your legs pull so if you find on from

308
00:13:48,960 –> 00:13:51,260
the most

309
00:13:51,710 –> 00:13:54,300
based on your legs below your knees so

310
00:13:54,300 –> 00:13:56,220
on the side there’s no room for lighter

311
00:13:56,220 –> 00:13:57,620
air between your body and lids

312
00:13:57,620 –> 00:14:00,450
continuously equally well on your heels

313
00:14:00,450 –> 00:14:02,490
gently push your knees back and try to

314
00:14:02,490 –> 00:14:04,320
lock your knees human destruction down

315
00:14:04,320 –> 00:14:06,030
back of your legs ox likes to toast on

316
00:14:06,030 –> 00:14:07,470
six to four head roll forward

317
00:14:07,470 –> 00:14:09,630
opportunities relaxing their body

318
00:14:09,630 –> 00:14:11,520
shoulders away from your ears

319
00:14:11,520 –> 00:14:14,540
with ribs up

320
00:14:22,000 –> 00:14:24,200
you warmed up responding I was searching

321
00:14:24,200 –> 00:14:26,930
for my brilliant arms awkward pose with

322
00:14:26,930 –> 00:14:28,550
a placid I like footsteps to the right

323
00:14:28,550 –> 00:14:30,200
take some scat heels behind your toes

324
00:14:30,200 –> 00:14:33,620
keep your feet keep your feet parallel

325
00:14:33,620 –> 00:14:35,779
so they look like they’re on grab our

326
00:14:35,779 –> 00:14:37,519
charts arms up parallel to the floor

327
00:14:37,519 –> 00:14:39,380
shoulders down stretch your fingertips

328
00:14:39,380 –> 00:14:41,029
forward towards to near trying to touch

329
00:14:41,029 –> 00:14:41,360
me

330
00:14:41,360 –> 00:14:43,730
exhale we need suck your stomach in hold

331
00:14:43,730 –> 00:14:44,959
it sit down

332
00:14:44,959 –> 00:14:47,089
clips in the chair spine straight to

333
00:14:47,089 –> 00:14:50,690
begin with maximum volume your keys your

334
00:14:50,690 –> 00:14:52,710
chest up

335
00:14:52,710 –> 00:14:54,930
hold on rapper can suck your stomach in

336
00:14:54,930 –> 00:14:56,490
depression of your abdominal wall

337
00:14:56,490 –> 00:14:59,010
contraction of your domina muscles cage

338
00:14:59,010 –> 00:15:01,080
visible in the front mere now open your

339
00:15:01,080 –> 00:15:02,580
knees of thinking minute notice of your

340
00:15:02,580 –> 00:15:04,530
heels turn in sure close so behind your

341
00:15:04,530 –> 00:15:08,310
coat just lean back go back

342
00:15:08,310 –> 00:15:10,170
keep your arms there what you focus

343
00:15:10,170 –> 00:15:11,790
forward in the mirror one spot stand all

344
00:15:11,790 –> 00:15:12,870
the way to your toes as high as you can

345
00:15:12,870 –> 00:15:15,180
get turn everything to work on scaling

346
00:15:15,180 –> 00:15:16,590
spine chest heads there’s everything

347
00:15:16,590 –> 00:15:18,720
upward through the HTML box and on top

348
00:15:18,720 –> 00:15:21,720
of your toes sponge cake so you’re sick

349
00:15:21,720 –> 00:15:23,640
a little higher on tiptoes when you slap

350
00:15:23,640 –> 00:15:25,950
chest up upper body lean you back up

351
00:15:25,950 –> 00:15:28,530
higher on your toes up towards the

352
00:15:28,530 –> 00:15:29,560
ceiling

353
00:15:29,560 –> 00:15:32,380
she’ll signature Navajo Chili’s up chest

354
00:15:32,380 –> 00:15:34,710
up step

355
00:15:34,710 –> 00:15:38,330
now breathing come back up on that

356
00:15:40,390 –> 00:15:43,540
except me

357
00:15:48,010 –> 00:15:49,970
after your knees start to really really

358
00:15:49,970 –> 00:15:52,180
hurt you know stopper you where you can

359
00:15:52,180 –> 00:15:54,200
otherwise try to sit all the way down

360
00:15:54,200 –> 00:15:55,430
until there’s only a half inch gap

361
00:15:55,430 –> 00:15:57,680
between your hips and your skills but

362
00:15:57,680 –> 00:15:59,210
your knees together in forward so your

363
00:15:59,210 –> 00:16:00,380
thighs are parallel to the floor

364
00:16:00,380 –> 00:16:02,660
parallel to the streets

365
00:16:02,660 –> 00:16:05,300
well then side of you and create more

366
00:16:05,300 –> 00:16:08,900
pause yeah ham so come back up your

367
00:16:08,900 –> 00:16:11,480
inner thighs right foot the sides back

368
00:16:11,480 –> 00:16:14,449
to place and arms out to your sides

369
00:16:14,449 –> 00:16:17,660
let’s unwrap it right foot steps back to

370
00:16:17,660 –> 00:16:19,489
the right so Sims yeah heels behind your

371
00:16:19,489 –> 00:16:22,189
toes restructuring skeletal system so

372
00:16:22,189 –> 00:16:24,109
try to keep your feet straight arms up

373
00:16:24,109 –> 00:16:25,399
parallel to the floor shoulders down

374
00:16:25,399 –> 00:16:26,839
extend your fingertips forward to

375
00:16:26,839 –> 00:16:29,029
working here exhale rooting suck your

376
00:16:29,029 –> 00:16:32,029
stomach in keep it in sit down sit all

377
00:16:32,029 –> 00:16:34,129
the way back sedated imaginary chair so

378
00:16:34,129 –> 00:16:36,829
you have to imagine 90 degree angle with

379
00:16:36,829 –> 00:16:38,239
your legs you’re sitting a bump right

380
00:16:38,239 –> 00:16:41,449
right down lift your chest up archers

381
00:16:41,449 –> 00:16:42,679
find off your shoulders a little bit

382
00:16:42,679 –> 00:16:44,809
lift with your breastbone like your

383
00:16:44,809 –> 00:16:46,519
stomach good Heather compression of your

384
00:16:46,519 –> 00:16:48,709
abdominal wall notice if your heels for

385
00:16:48,709 –> 00:16:50,520
dinner

386
00:16:50,520 –> 00:16:54,240
yep self-adjust chest up lean back use

387
00:16:54,240 –> 00:16:57,500
your muscles your goal bass coming in

388
00:16:57,500 –> 00:16:59,399
second parts down all the way to your

389
00:16:59,399 –> 00:17:01,440
toes this one uses a little stabilizing

390
00:17:01,440 –> 00:17:03,450
muscles the higher you are on your toes

391
00:17:03,450 –> 00:17:05,459
we’ll go see less muscles well far as

392
00:17:05,459 –> 00:17:06,599
you try to find a point to pressure

393
00:17:06,599 –> 00:17:08,579
balance sit down top

394
00:17:08,579 –> 00:17:11,360
five straight

395
00:17:11,640 –> 00:17:14,429
so chest up upper body can you back that

396
00:17:14,429 –> 00:17:15,390
power your toes

397
00:17:15,390 –> 00:17:16,890
actually my beautiful little more upper

398
00:17:16,890 –> 00:17:18,270
body back tuck your tailbone under see

399
00:17:18,270 –> 00:17:19,589
that back thank you so much and it won’t

400
00:17:19,589 –> 00:17:20,790
make it hard it higher you’re toast yeah

401
00:17:20,790 –> 00:17:22,679
keep doing that hier der toes knees up

402
00:17:22,679 –> 00:17:24,510
heels up these appeals out nice up heels

403
00:17:24,510 –> 00:17:27,720
up and over even come up well done third

404
00:17:27,720 –> 00:17:29,190
car a little bit on your toes knees

405
00:17:29,190 –> 00:17:32,830
together okay

406
00:17:32,830 –> 00:17:38,370
if I know Kelly really using a silo

407
00:17:46,540 –> 00:17:49,070
these more down to the floor by lifting

408
00:17:49,070 –> 00:17:52,730
your suck to lose finally spine straight

409
00:17:52,730 –> 00:17:55,429
stomachache inhale

410
00:17:55,429 –> 00:17:57,499
back up with a straight spine and

411
00:17:57,499 –> 00:18:00,289
control welcome back to place our

412
00:18:00,289 –> 00:18:03,049
example Eva it was really fun

413
00:18:03,049 –> 00:18:04,279
careful over your neighbor if you’re

414
00:18:04,279 –> 00:18:07,309
close to someone don’t get back identify

415
00:18:07,309 –> 00:18:09,710
your writing website be together arms up

416
00:18:09,710 –> 00:18:11,869
over your head sideways bring your right

417
00:18:11,869 –> 00:18:13,899
arm

418
00:18:16,410 –> 00:18:19,320
you write on your left elbow down

419
00:18:19,320 –> 00:18:23,790
towards the floor exhale breathing

420
00:18:23,790 –> 00:18:27,980
stomach in sit down so much air chest up

421
00:18:27,980 –> 00:18:34,740
over your left leg forward use your legs

422
00:18:34,740 –> 00:18:37,680
together focus forward now small

423
00:18:37,680 –> 00:18:38,870
adjustments knees

424
00:18:38,870 –> 00:18:42,990
to the right body selected

425
00:18:42,990 –> 00:18:46,600
folks coming down sit lower your balance

426
00:18:46,600 –> 00:18:48,850
your chest up more so we can elbows down

427
00:18:48,850 –> 00:18:49,870
sit down

428
00:18:49,870 –> 00:18:51,540
just luck

429
00:18:51,540 –> 00:18:53,250
back together arms up left side

430
00:18:53,250 –> 00:18:55,440
everybody will let the arm give me your

431
00:18:55,440 –> 00:18:58,380
right crossing fist hands in front of

432
00:18:58,380 –> 00:19:00,840
you pull your elbows down to the floor

433
00:19:00,840 –> 00:19:03,300
exhale breathing stomach in sit down sit

434
00:19:03,300 –> 00:19:05,400
low hips on the chair upper body stays

435
00:19:05,400 –> 00:19:07,550
lifted left leg up over your right leg

436
00:19:07,550 –> 00:19:11,100
pops and twist your legs put behind your

437
00:19:11,100 –> 00:19:13,950
calf muscle good Heather five toes

438
00:19:13,950 –> 00:19:15,090
visible

439
00:19:15,090 –> 00:19:17,110
to create your to get more than one

440
00:19:17,110 –> 00:19:18,490
you know big time it’s not gonna happen

441
00:19:18,490 –> 00:19:19,380
today but that’s

442
00:19:19,380 –> 00:19:21,840
okay please left upper body right

443
00:19:21,840 –> 00:19:23,929
everything in one line in the front here

444
00:19:23,929 –> 00:19:27,539
we’re gonna bottom into your heel back

445
00:19:27,539 –> 00:19:31,600
hips back chest up

446
00:19:31,600 –> 00:19:33,369
back together arms up second side

447
00:19:33,369 –> 00:19:38,220
everybody right arm under your wrist

448
00:19:38,390 –> 00:19:41,180
fold your other thumb from each set line

449
00:19:41,180 –> 00:19:44,620
up your heads a little

450
00:19:45,280 –> 00:19:47,450
exhale breathing stomach and sit down

451
00:19:47,450 –> 00:19:51,620
sit low right leg up over here but fluff

452
00:19:51,620 –> 00:19:53,120
is naturally crackles happening that’s

453
00:19:53,120 –> 00:19:53,700
okay

454
00:19:53,700 –> 00:19:56,690
use your legs together focus forward a

455
00:19:56,690 –> 00:20:01,429
little bit right bottom left and

456
00:20:06,800 –> 00:20:09,460
some money

457
00:20:09,460 –> 00:20:12,460
that back together arms up last one you

458
00:20:12,460 –> 00:20:14,710
guys left arm could be your bike plus

459
00:20:14,710 –> 00:20:17,409
and twist can says lined up as they can

460
00:20:17,409 –> 00:20:21,070
be now pull your elbows down except

461
00:20:21,070 –> 00:20:22,899
reading some of you sit down switch here

462
00:20:22,899 –> 00:20:26,070
let’s look it up

463
00:20:28,930 –> 00:20:31,760
it’s so good for opening up your hit be

464
00:20:31,760 –> 00:20:35,030
able the more you sit the will use her

465
00:20:35,030 –> 00:20:37,010
to open the joint not lower than a chair

466
00:20:37,010 –> 00:20:38,780
but you guys have on long way to go so

467
00:20:38,780 –> 00:20:40,150
I’m going to be lower than a chair yet

468
00:20:40,150 –> 00:20:43,820
but the body right down I will say I’m

469
00:20:43,820 –> 00:20:46,430
also opening up wrists elbows shoulder

470
00:20:46,430 –> 00:20:51,010
blades scapula Kate back together

471
00:20:51,740 –> 00:20:53,990
first official watering what the water

472
00:20:53,990 –> 00:20:54,830
please have some

473
00:20:54,830 –> 00:20:56,570
if you don’t need water you can just

474
00:20:56,570 –> 00:20:59,050
Minister breathe waters always optional

475
00:20:59,050 –> 00:21:01,730
about a daily basis of course just as

476
00:21:01,730 –> 00:21:04,179
possible

477
00:21:06,800 –> 00:21:09,410
so that’s me unique are they going to be

478
00:21:09,410 –> 00:21:11,960
in the video I’m going to be in the

479
00:21:11,960 –> 00:21:16,100
video a little bit but you guys okay so

480
00:21:16,100 –> 00:21:18,559
max is recording myself practicing go

481
00:21:18,559 –> 00:21:20,000
panic it’s not going to be on our

482
00:21:20,000 –> 00:21:21,559
website or anything like that but he’s

483
00:21:21,559 –> 00:21:22,970
just wondering if you guys are like

484
00:21:22,970 –> 00:21:24,650
weird about that letter now and he’ll

485
00:21:24,650 –> 00:21:26,300
edit it so that you can’t see any of it

486
00:21:26,300 –> 00:21:28,070
but it’s mostly just going to be him

487
00:21:28,070 –> 00:21:30,650
yeah and no one no one here is going to

488
00:21:30,650 –> 00:21:32,809
ever see it ever ever probably just his

489
00:21:32,809 –> 00:21:37,690
friends and family okay okay

490
00:21:37,690 –> 00:21:39,710
studying at any clothes by the way you

491
00:21:39,710 –> 00:21:41,140
guys are what we teach other postures

492
00:21:41,140 –> 00:21:44,030
aspects really helpful tool to learn

493
00:21:44,030 –> 00:21:45,710
like what do I actually look like when

494
00:21:45,710 –> 00:21:47,150
I’m practicing look it’s hard to tell

495
00:21:47,150 –> 00:21:50,300
sometimes all right then after this

496
00:21:50,300 –> 00:21:51,620
water whatever you want but please

497
00:21:51,620 –> 00:21:53,120
between the postures not during the

498
00:21:53,120 –> 00:21:55,100
posture standing at me feet together

499
00:21:55,100 –> 00:21:56,510
toes inhale step so I always start

500
00:21:56,510 –> 00:21:57,470
without foundation

501
00:21:57,470 –> 00:21:59,120
shift your weight to your left leg just

502
00:21:59,120 –> 00:22:00,410
make sure your legs straight look you

503
00:22:00,410 –> 00:22:02,510
would normally stand up not like

504
00:22:02,510 –> 00:22:04,670
hyper-extended go back go back and not

505
00:22:04,670 –> 00:22:06,350
really squatted or bent straight

506
00:22:06,350 –> 00:22:07,820
contract everything

507
00:22:07,820 –> 00:22:09,170
by filling this up in a ninety-degree

508
00:22:09,170 –> 00:22:12,860
now lift up on forward grab your left or

509
00:22:12,860 –> 00:22:14,180
her knee right foot in front of you is

510
00:22:14,180 –> 00:22:16,070
your HS below your toes as my mistake

511
00:22:16,070 –> 00:22:18,410
focusing here on your left leg making

512
00:22:18,410 –> 00:22:21,740
sure it’s straight and strap it if you

513
00:22:21,740 –> 00:22:23,870
were to buy it all your life you see

514
00:22:23,870 –> 00:22:26,270
keep your big toe to the floor stomach a

515
00:22:26,270 –> 00:22:28,340
now that really difficult hold it here

516
00:22:28,340 –> 00:22:31,370
otherwise inhale breathing slowly gently

517
00:22:31,370 –> 00:22:32,810
right leg lifts up that’s the next step

518
00:22:32,810 –> 00:22:34,490
if your heel out

519
00:22:34,490 –> 00:22:35,690
flex your goes back just go to

520
00:22:35,690 –> 00:22:36,800
where you’re comfortable remember the

521
00:22:36,800 –> 00:22:39,770
deck is up to you keep your heel put

522
00:22:39,770 –> 00:22:41,870
your toes or flex when you’re able

523
00:22:41,870 –> 00:22:43,550
trying to get holding on this manually

524
00:22:43,550 –> 00:22:45,980
can you can track what which I’m locked

525
00:22:45,980 –> 00:22:47,600
in you can bounce next step and your

526
00:22:47,600 –> 00:22:50,210
elbows your elbows will go below garden

527
00:22:50,210 –> 00:22:52,120
or just be still

528
00:22:52,120 –> 00:22:56,480
wonderful 3 R’s me yeah that’s really

529
00:22:56,480 –> 00:22:58,310
good remember new students like southern

530
00:22:58,310 –> 00:22:59,510
good

531
00:22:59,510 –> 00:23:01,850
happen all the way today that’s okay

532
00:23:01,850 –> 00:23:07,540
shift your weight to your right leg my

533
00:23:11,410 –> 00:23:14,930
focus in the mirror sure right leg right

534
00:23:14,930 –> 00:23:17,480
leg solid concrete get all the losses in

535
00:23:17,480 –> 00:23:19,730
chocolate especially rodeo muscles just

536
00:23:19,730 –> 00:23:21,020
your butt your body it all of your foot

537
00:23:21,020 –> 00:23:23,480
even keep your big toe to the floor suck

538
00:23:23,480 –> 00:23:25,310
your stomach in watch your left toes in

539
00:23:25,310 –> 00:23:28,400
your new school gently left leg there

540
00:23:28,400 –> 00:23:31,820
some stretches for your heel out what’s

541
00:23:31,820 –> 00:23:33,410
your fat goes back beyond perpendicular

542
00:23:33,410 –> 00:23:34,790
get in the sandal is bending or

543
00:23:34,790 –> 00:23:37,010
hyperextending chomping keep it nice and

544
00:23:37,010 –> 00:23:37,700
straight

545
00:23:37,700 –> 00:23:41,840
these are logical ballads Mariko that

546
00:23:41,840 –> 00:23:43,220
was Google reverie where’s B so from

547
00:23:43,220 –> 00:23:47,180
woman 3 obviously we have commit on

548
00:23:47,180 –> 00:23:48,290
straight

549
00:23:48,290 –> 00:23:51,050
very good the actual counterpose here

550
00:23:51,050 –> 00:23:54,970
and available of the back here for a

551
00:23:54,970 –> 00:23:57,350
second say this one is really about

552
00:23:57,350 –> 00:23:59,810
balance and focus feet together toes and

553
00:23:59,810 –> 00:24:01,160
heels texture to reach your left leg

554
00:24:01,160 –> 00:24:03,250
right leg up slap a 90-degree angle

555
00:24:03,250 –> 00:24:05,300
cramp or grab your right foot in front

556
00:24:05,300 –> 00:24:07,760
of you with all the way ten for your

557
00:24:07,760 –> 00:24:08,720
interlock refutable

558
00:24:08,720 –> 00:24:11,270
focus and when you meditate concentrate

559
00:24:11,270 –> 00:24:13,550
feel the leg can track to see it happen

560
00:24:13,550 –> 00:24:15,110
stretch your body weight all over your

561
00:24:15,110 –> 00:24:16,520
left foot evenly victim to the floor

562
00:24:16,520 –> 00:24:17,120
suck your belly

563
00:24:17,120 –> 00:24:18,980
use your core use the center point to

564
00:24:18,980 –> 00:24:21,110
hold yourself up they probably do slowly

565
00:24:21,110 –> 00:24:23,360
gently right leg lifts up go to sport

566
00:24:23,360 –> 00:24:25,610
keep your heels X you’re 5 foot that if

567
00:24:25,610 –> 00:24:27,620
you can write down two words for their

568
00:24:27,620 –> 00:24:29,390
oh please lock in your office keep that

569
00:24:29,390 –> 00:24:31,250
away from my you rapport that’s why

570
00:24:31,250 –> 00:24:33,350
she’s always go below or they go below

571
00:24:33,350 –> 00:24:34,400
finals course when you ready for

572
00:24:34,400 –> 00:24:35,780
everywhere flex and slowly suck your

573
00:24:35,780 –> 00:24:38,050
stomach in molded with Janis you got it

574
00:24:38,050 –> 00:24:41,770
yeah quick or take the time

575
00:24:48,220 –> 00:24:50,769
we care right leg state with contracted

576
00:24:50,769 –> 00:24:52,310
like this

577
00:24:52,310 –> 00:24:57,830
the meditating – cake squeeze everything

578
00:24:57,830 –> 00:25:00,020
especially your Brunei muscles

579
00:25:00,020 –> 00:25:02,120
especially your blue your muscles on the

580
00:25:02,120 –> 00:25:06,910
right edge like so tight the chair – hi

581
00:25:07,540 –> 00:25:09,250
backside of this letter did not solely

582
00:25:09,250 –> 00:25:11,670
gently

583
00:25:14,599 –> 00:25:18,379
to close back all the way

584
00:25:18,669 –> 00:25:22,090
lock your elbows kicking forward to the

585
00:25:22,090 –> 00:25:23,799
elbows we’ll go below and they go below

586
00:25:23,799 –> 00:25:25,059
to your finance question but take your

587
00:25:25,059 –> 00:25:26,739
time take your time suck your stomach

588
00:25:26,739 –> 00:25:28,869
game or any orders we just believe you

589
00:25:28,869 –> 00:25:31,109
step

590
00:25:32,570 –> 00:25:34,370
nerves that beautiful job everyone

591
00:25:34,370 –> 00:25:36,470
beautiful beautiful job okay Hanako

592
00:25:36,470 –> 00:25:38,450
pulling hoes right hand out palm facing

593
00:25:38,450 –> 00:25:40,639
up elbow touching your body where your

594
00:25:40,639 –> 00:25:42,110
head to your right now be contractors

595
00:25:42,110 –> 00:25:44,149
you don’t turn your arm grab your ankle

596
00:25:44,149 –> 00:25:46,750
at the inside five fingers together

597
00:25:46,750 –> 00:25:50,299
included with your grip left arm up

598
00:25:50,299 –> 00:25:52,299
shoulder to your shin yeah

599
00:25:52,299 –> 00:25:55,009
you want to bring your knees together to

600
00:25:55,009 –> 00:25:57,200
start perfect try not chest up now first

601
00:25:57,200 –> 00:25:58,220
we’re going to take it nice and slow

602
00:25:58,220 –> 00:26:00,500
really work with stamina deep breath

603
00:26:00,500 –> 00:26:03,440
slowly charging waterboarding or C

604
00:26:03,440 –> 00:26:08,600
charge me go fast and stretch your right

605
00:26:08,600 –> 00:26:11,090
leg back up towards the same slowly

606
00:26:11,090 –> 00:26:13,370
bring your body down until your chest or

607
00:26:13,370 –> 00:26:16,340
abdomen parallel to the floor to use to

608
00:26:16,340 –> 00:26:17,750
keep kicking so it’s a constant

609
00:26:17,750 –> 00:26:19,940
counterbalance stretching stretching

610
00:26:19,940 –> 00:26:22,820
kick fifty fifty pounds simultaneous the

611
00:26:22,820 –> 00:26:24,649
harder you kick the bounce will come

612
00:26:24,649 –> 00:26:27,620
more easily body now more kick your leg

613
00:26:27,620 –> 00:26:30,139
up more charge forward the harder you

614
00:26:30,139 –> 00:26:31,610
pick you could bounce here forever body

615
00:26:31,610 –> 00:26:32,480
down and your buddy

616
00:26:32,480 –> 00:26:35,090
keep your chin up calm down pick up your

617
00:26:35,090 –> 00:26:37,140
back the quarter one

618
00:26:37,140 –> 00:26:40,350
tie back together downside there get

619
00:26:40,350 –> 00:26:43,559
left side left end up on your left

620
00:26:43,559 –> 00:26:45,600
grab your left ankle five fingers

621
00:26:45,600 –> 00:26:49,200
together get a really tight grip round

622
00:26:49,200 –> 00:26:50,970
tennis so they can send the whole pieces

623
00:26:50,970 –> 00:26:53,580
away all the way round right arm up

624
00:26:53,580 –> 00:26:55,559
shoulder to chick put right you lot

625
00:26:55,559 –> 00:27:00,179
these together chin up and chest up make

626
00:27:00,179 –> 00:27:02,820
a deep breath slowly forward knee right

627
00:27:02,820 –> 00:27:05,030
away

628
00:27:06,440 –> 00:27:08,210
put your fingertips towards them here

629
00:27:08,210 –> 00:27:09,910
try to touch the moon

630
00:27:09,910 –> 00:27:12,630
Internet

631
00:27:15,940 –> 00:27:17,710
right shoulder for left shoulder back

632
00:27:17,710 –> 00:27:20,680
this little mental takeover is your back

633
00:27:20,680 –> 00:27:23,050
buddy I’m work yeah if you leg up more

634
00:27:23,050 –> 00:27:26,050
effort where ii says come down come down

635
00:27:26,050 –> 00:27:27,400
you put to be

636
00:27:27,400 –> 00:27:33,390
okay okay yep good okay

637
00:27:37,290 –> 00:27:40,140
work on that I know you can go deeper if

638
00:27:40,140 –> 00:27:42,450
you let that go but for you that was no

639
00:27:42,450 –> 00:27:45,210
problem so work on that string yeah left

640
00:27:45,210 –> 00:27:48,380
left checkout off easy

641
00:27:49,490 –> 00:27:52,210
right separated

642
00:27:58,000 –> 00:28:02,470
so ii said limited see you home crazy

643
00:28:02,470 –> 00:28:05,650
bro slowly channel just slowly for keep

644
00:28:05,650 –> 00:28:09,370
right way working

645
00:28:09,370 –> 00:28:12,530
your senior try to test me locked

646
00:28:12,530 –> 00:28:14,660
now hyper-extended and of it making

647
00:28:14,660 –> 00:28:16,520
straight left shoulder for reversal

648
00:28:16,520 –> 00:28:18,370
we’re back at April to shoulders online

649
00:28:18,370 –> 00:28:21,100
construction using equal balance

650
00:28:21,100 –> 00:28:24,100
harder to counterbalance yourself or

651
00:28:24,100 –> 00:28:26,470
your they are charged forward are you

652
00:28:26,470 –> 00:28:29,009
keep it down

653
00:28:37,780 –> 00:28:41,040
left left ankle back fingers

654
00:28:41,040 –> 00:28:44,310
really enjoy grateful right about

655
00:28:44,310 –> 00:28:45,670
shoulder tension

656
00:28:45,670 –> 00:28:48,370
I’ve got the grip you want together she

657
00:28:48,370 –> 00:28:50,200
just lifted inhale bringing stretch up

658
00:28:50,200 –> 00:28:52,710
slowly

659
00:28:53,630 –> 00:28:57,620
okay car your car take your time but

660
00:28:57,620 –> 00:29:00,620
increase right in the second step moving

661
00:29:00,620 –> 00:29:01,940
deeper chin up chest up stretch your

662
00:29:01,940 –> 00:29:03,740
fingertips forcing your triceps c’mere

663
00:29:03,740 –> 00:29:05,570
Rachel confirm that we’ll be back your

664
00:29:05,570 –> 00:29:06,710
shoulders and roll nice with your bow

665
00:29:06,710 –> 00:29:08,390
new cars with your monkey bars which are

666
00:29:08,390 –> 00:29:10,160
not good fire find out more if your

667
00:29:10,160 –> 00:29:12,230
label or each forward stretch for calm

668
00:29:12,230 –> 00:29:15,130
down for a second

669
00:29:19,200 –> 00:29:21,930
keep your hurry up into that

670
00:29:21,930 –> 00:29:24,300
balancing stick the very quick posture

671
00:29:24,300 –> 00:29:28,110
so when you hear my clap step and then

672
00:29:28,110 –> 00:29:29,970
you bring your body down all in one

673
00:29:29,970 –> 00:29:32,910
piece all right try not to round and try

674
00:29:32,910 –> 00:29:34,740
not to arch too much feet together arms

675
00:29:34,740 –> 00:29:37,740
up over here you can walk the fingers we

676
00:29:37,740 –> 00:29:39,390
see my fingers you’re not chest up Big

677
00:29:39,390 –> 00:29:40,830
Mo bleeding right leg steps forward a

678
00:29:40,830 –> 00:29:44,010
big step walk homies in one of these now

679
00:29:44,010 –> 00:29:46,560
I’m finally everything parallel before

680
00:29:46,560 –> 00:29:49,290
perfect capital T shape body down leg up

681
00:29:49,290 –> 00:29:50,760
this way come down leg up push your

682
00:29:50,760 –> 00:29:51,840
chest forward stretch your leg back

683
00:29:51,840 –> 00:29:55,080
stretch stretch together keep your arms

684
00:29:55,080 –> 00:29:57,690
on head together inhale buddy let’s get

685
00:29:57,690 –> 00:30:00,870
quote big step we said everything works

686
00:30:00,870 –> 00:30:05,280
better were these two years so you’re

687
00:30:05,280 –> 00:30:07,080
going to support in your head that’s it

688
00:30:07,080 –> 00:30:09,260
good

689
00:30:11,220 –> 00:30:14,909
I recommend I get back together

690
00:30:14,909 –> 00:30:17,010
good once one side or should be flowing

691
00:30:17,010 –> 00:30:20,030
a little this is cardiovascular exercise

692
00:30:20,030 –> 00:30:22,919
second set together total touch arms up

693
00:30:22,919 –> 00:30:24,600
over your head and I only do that

694
00:30:24,600 –> 00:30:25,950
instant that your heart rate will

695
00:30:25,950 –> 00:30:26,570
elevate

696
00:30:26,570 –> 00:30:30,240
absence upholstery chin up inhale right

697
00:30:30,240 –> 00:30:31,679
leg steps forward big step

698
00:30:31,679 –> 00:30:34,950
Kofi’s down finally everything parallel

699
00:30:34,950 –> 00:30:37,380
to the floor the capitation searching

700
00:30:37,380 –> 00:30:38,750
your body part in opposite direction

701
00:30:38,750 –> 00:30:42,409
natural human struggle

702
00:30:43,750 –> 00:30:46,260
my family they got familiar family

703
00:30:46,260 –> 00:30:48,150
together

704
00:30:48,150 –> 00:30:50,610
and the other should be everything left

705
00:30:50,610 –> 00:30:53,520
leg steps board we stepped all over

706
00:30:53,520 –> 00:30:57,370
these were and fiber fire

707
00:30:57,370 –> 00:30:59,480
work on it I think

708
00:30:59,480 –> 00:31:01,460
ready to lay up I’m Emily have squeeze

709
00:31:01,460 –> 00:31:03,260
your thighs stomach in with your stomach

710
00:31:03,260 –> 00:31:05,090
to support you to stabilize you why do

711
00:31:05,090 –> 00:31:05,929
you have a leg up stretch your

712
00:31:05,929 –> 00:31:07,429
fingertips for to working here stretch

713
00:31:07,429 –> 00:31:11,120
stretch stretch together well done arms

714
00:31:11,120 –> 00:31:15,760
outside cellphone woman’s heart

715
00:31:19,210 –> 00:31:22,710
and separate

716
00:31:22,780 –> 00:31:25,780
yes

717
00:31:27,059 –> 00:31:30,840
I’m right foot steps to the right of a

718
00:31:30,840 –> 00:31:35,389
step I was going to parallel 2001 line

719
00:31:35,389 –> 00:31:40,980
turn your toes in a little bit but arcs

720
00:31:40,980 –> 00:31:42,960
brayla like so some again slowly bend

721
00:31:42,960 –> 00:31:46,200
forward just want you to see the splits

722
00:31:46,200 –> 00:31:49,289
with the advance box chin forward just

723
00:31:49,289 –> 00:31:51,389
forward and remove lock

724
00:31:51,389 –> 00:31:53,789
grab your heels if your heels are not an

725
00:31:53,789 –> 00:31:55,590
option realistically you know that I do

726
00:31:55,590 –> 00:31:57,059
one of those things I say anyway calm

727
00:31:57,059 –> 00:31:59,460
yeah okay you can’t grab videos outside

728
00:31:59,460 –> 00:32:00,990
with me or if you eat you can put your

729
00:32:00,990 –> 00:32:01,919
hands on the floor in front of you

730
00:32:01,919 –> 00:32:04,139
that’s fine once you have your feet or

731
00:32:04,139 –> 00:32:05,960
your field with your bench elbows pull

732
00:32:05,960 –> 00:32:08,309
start your body down for your most fun

733
00:32:08,309 –> 00:32:10,529
towards the floor chin forward roll

734
00:32:10,529 –> 00:32:14,450
forward put it at your forehead

735
00:32:18,160 –> 00:32:22,600
to feel your leg stretch hips low spine

736
00:32:22,600 –> 00:32:24,760
your upper spine eventually your whole

737
00:32:24,760 –> 00:32:26,470
body will stretch your legs and your

738
00:32:26,470 –> 00:32:29,350
spine chin forward go forward eventually

739
00:32:29,350 –> 00:32:31,390
forehead on the floor arms up to the

740
00:32:31,390 –> 00:32:33,030
sides inhale come up

741
00:32:33,030 –> 00:32:37,080
we’re back to place arms out

742
00:32:42,740 –> 00:32:44,179
then you get this hosting pillow stretch

743
00:32:44,179 –> 00:32:47,990
arms up over your head right there steps

744
00:32:47,990 –> 00:32:50,450
to break things get especially if you’re

745
00:32:50,450 –> 00:33:01,570
not flexible easily so you slowly walk

746
00:33:02,970 –> 00:33:06,150
your dish

747
00:33:06,279 –> 00:33:08,820
your heels

748
00:33:10,370 –> 00:33:13,700
you’re almost

749
00:33:19,570 –> 00:33:21,100
cause you’ll feel stretching your

750
00:33:21,100 –> 00:33:24,490
hamstrings and your gluteal muscles

751
00:33:24,490 –> 00:33:28,300
nine bedrooms and an absolute sequester

752
00:33:28,300 –> 00:33:32,100
but you pull that instruction

753
00:33:32,340 –> 00:33:36,310
just down we’re head between your feet

754
00:33:36,310 –> 00:33:37,900
wonderful you guys arms up to the sides

755
00:33:37,900 –> 00:33:41,560
in town Beasley come up right there back

756
00:33:41,560 –> 00:33:45,010
to place triangle post you can S&S oh

757
00:33:45,010 –> 00:33:46,450
it’s really really fun me together toes

758
00:33:46,450 –> 00:33:48,280
and heels stretch arms up I’ll be right

759
00:33:48,280 –> 00:33:51,330
right foot steps to the right big step

760
00:33:51,330 –> 00:33:54,370
arms down parallel to the floor heels in

761
00:33:54,370 –> 00:33:55,570
the moonlight now double check your

762
00:33:55,570 –> 00:33:57,610
ankles should be about under your wrists

763
00:33:57,610 –> 00:33:59,890
to start so really really big wide here

764
00:33:59,890 –> 00:34:01,150
watch it make it a little easier

765
00:34:01,150 –> 00:34:02,680
turn your right toes to the right all

766
00:34:02,680 –> 00:34:05,440
the way and your right knee and sit down

767
00:34:05,440 –> 00:34:08,050
bounce a couple of times just again to

768
00:34:08,050 –> 00:34:09,340
your hip your pelvis make sure you’re

769
00:34:09,340 –> 00:34:11,620
sitting down low enough your right thigh

770
00:34:11,620 –> 00:34:14,469
ideally 90 degree angle parallel to the

771
00:34:14,469 –> 00:34:14,920
floor

772
00:34:14,920 –> 00:34:16,810
now keep your hips out nice and look

773
00:34:16,810 –> 00:34:19,270
hips forward arms back chest up enhance

774
00:34:19,270 –> 00:34:21,670
just move your arms right out to your

775
00:34:21,670 –> 00:34:23,889
right knee stretch down yeah Heather

776
00:34:23,889 –> 00:34:25,810
that’s the way you do that movement

777
00:34:25,810 –> 00:34:28,150
that’s perfect touch lightly between

778
00:34:28,150 –> 00:34:30,520
your toes look up chin to your shoulder

779
00:34:30,520 –> 00:34:31,780
look straight at the line in your left

780
00:34:31,780 –> 00:34:32,949
arm left arm stretch up right over

781
00:34:32,949 –> 00:34:35,080
stretch now stretch your arms apart in

782
00:34:35,080 –> 00:34:37,120
opposite directions push your left hand

783
00:34:37,120 –> 00:34:39,190
forward with the help of your out gently

784
00:34:39,190 –> 00:34:40,449
push you’re ready down up we’re gonna

785
00:34:40,449 –> 00:34:42,219
turn to establish mind twisting close

786
00:34:42,219 –> 00:34:43,070
let me Mom

787
00:34:43,070 –> 00:34:44,570
left foot flat in number people of

788
00:34:44,570 –> 00:34:46,159
strong arms everybody this is where you

789
00:34:46,159 –> 00:34:47,480
told your abs really got a contractor

790
00:34:47,480 –> 00:34:50,030
right toes in left toes up have a peak

791
00:34:50,030 –> 00:34:51,440
make sure to kills are still in one life

792
00:34:51,440 –> 00:34:53,570
injury let me sit down counts a couple

793
00:34:53,570 –> 00:34:55,400
of times see in a ninety degree angle

794
00:34:55,400 –> 00:34:58,010
with your left back our step hips

795
00:34:58,010 –> 00:35:00,290
forward arms back chest up in number

796
00:35:00,290 –> 00:35:03,170
knee two drops left elbow in front of

797
00:35:03,170 –> 00:35:05,270
your left knee stretch member chin we

798
00:35:05,270 –> 00:35:06,770
lightly touch between your big toe

799
00:35:06,770 –> 00:35:08,390
second toe no pressure on the floor look

800
00:35:08,390 –> 00:35:10,760
up keep your shoulder take a deep breath

801
00:35:10,760 –> 00:35:12,920
that’s the way right arm up left arm

802
00:35:12,920 –> 00:35:15,350
down stretch your arms apart in opposite

803
00:35:15,350 –> 00:35:17,240
directions push your right hand forward

804
00:35:17,240 –> 00:35:19,550
push your left knee back upper body

805
00:35:19,550 –> 00:35:24,200
turns respect perfect stretch up reach

806
00:35:24,200 –> 00:35:26,540
up lift up inhale breathing that’s

807
00:35:26,540 –> 00:35:27,050
really good

808
00:35:27,050 –> 00:35:29,270
left toes in right the back to waste on

809
00:35:29,270 –> 00:35:33,220
your head our size

810
00:35:35,550 –> 00:35:37,890
time’s up

811
00:35:37,890 –> 00:35:40,500
right foot steps to the right big step

812
00:35:40,500 –> 00:35:43,599
arms down parallels with heels in the

813
00:35:43,599 –> 00:35:45,880
length of your chest

814
00:35:45,880 –> 00:35:48,340
and you’re right you sit down bounce a

815
00:35:48,340 –> 00:35:49,660
couple of times make sure you’re sitting

816
00:35:49,660 –> 00:35:51,340
down long enough so your right thigh

817
00:35:51,340 –> 00:35:53,620
bicep is a 90 degree angle squeeze your

818
00:35:53,620 –> 00:35:55,660
bum lift your chest in my breathing

819
00:35:55,660 –> 00:35:57,610
gasps move your arms right out look here

820
00:35:57,610 –> 00:35:59,920
right each scan your fingertips down let

821
00:35:59,920 –> 00:36:01,360
it touch between your begging second toe

822
00:36:01,360 –> 00:36:04,480
look up chin to your shoulder agree left

823
00:36:04,480 –> 00:36:06,640
arm up right arm down reach your

824
00:36:06,640 –> 00:36:08,530
fingertips apart in opposite directions

825
00:36:08,530 –> 00:36:10,210
you’re creating a perfect marriage of

826
00:36:10,210 –> 00:36:11,500
your heart lungs having them work

827
00:36:11,500 –> 00:36:13,810
together left hip forward push your baby

828
00:36:13,810 –> 00:36:15,970
back I’ll go body turn this back chest

829
00:36:15,970 –> 00:36:18,670
up to the ceiling let me lock them up

830
00:36:18,670 –> 00:36:26,320
draw power left to make sure you see

831
00:36:26,320 –> 00:36:28,120
that water to the nine

832
00:36:28,120 –> 00:36:34,350
I step forward arms back chest up is ya

833
00:36:34,350 –> 00:36:37,240
lucky eat the low body nice and what

834
00:36:37,240 –> 00:36:39,730
look up chin usual take a deep breath

835
00:36:39,730 –> 00:36:42,790
right arm up left arm neck stretch arms

836
00:36:42,790 –> 00:36:45,040
apart in opposite directions push your

837
00:36:45,040 –> 00:36:46,990
right hand forward the help under a

838
00:36:46,990 –> 00:36:48,850
little push your left knee back I’ll go

839
00:36:48,850 –> 00:36:51,370
by turn this back right knee lock

840
00:36:51,370 –> 00:36:55,200
stretch up lift up right

841
00:36:57,870 –> 00:37:00,410
yeah

842
00:37:03,340 –> 00:37:05,520
yes

843
00:37:18,760 –> 00:37:21,570
rotate

844
00:37:21,940 –> 00:37:25,290
this way or

845
00:37:25,290 –> 00:37:28,290
yeah

846
00:37:37,260 –> 00:37:39,390
really get to get together too as you

847
00:37:39,390 –> 00:37:42,540
lift up arms up over your head palms

848
00:37:42,540 –> 00:37:44,580
together all those locked ends in a

849
00:37:44,580 –> 00:37:46,620
prayer position arms touch to stay

850
00:37:46,620 –> 00:37:48,720
touching with your ears right foot steps

851
00:37:48,720 –> 00:37:49,860
to the right go three feet for this

852
00:37:49,860 –> 00:37:54,130
one’s a little bit smaller step

853
00:37:54,130 –> 00:37:56,400
right

854
00:38:07,720 –> 00:38:09,580
we’re headed to

855
00:38:09,580 –> 00:38:12,180
ventured what knee if you need to

856
00:38:12,180 –> 00:38:15,800
ideally forehead any action

857
00:38:16,800 –> 00:38:19,690
and use your hands

858
00:38:19,690 –> 00:38:21,670
for jokes positions

859
00:38:21,670 –> 00:38:25,700
one stomach in your back be locked

860
00:38:25,700 –> 00:38:29,080
really try to ground your back heel

861
00:38:29,080 –> 00:38:31,270
into your right leg right to left

862
00:38:31,270 –> 00:38:33,900
it down yeah you got a good job and

863
00:38:33,900 –> 00:38:37,140
block really

864
00:38:40,869 –> 00:38:44,040
rather than 85 degrees

865
00:38:44,040 –> 00:38:47,720
you’re innocent Oh bull pit bulls

866
00:39:02,990 –> 00:39:05,560
yourself

867
00:39:08,270 –> 00:39:10,870
this particular technique

868
00:39:10,870 –> 00:39:12,670
is more about creating compression of

869
00:39:12,670 –> 00:39:15,190
the front line construction really

870
00:39:15,190 –> 00:39:20,340
compressing liver pancreas Claire

871
00:39:22,190 –> 00:39:24,790
inhales slowly

872
00:39:25,390 –> 00:39:27,660
about twisting is fine just unrounded

873
00:39:27,660 –> 00:39:30,660
curly

874
00:39:33,910 –> 00:39:35,840
together toes in heels

875
00:39:35,840 –> 00:39:37,870
Oh

876
00:39:38,309 –> 00:39:42,319
your position

877
00:39:44,060 –> 00:39:46,150
turn your hips to get both of you online

878
00:39:46,150 –> 00:39:47,960
Saito space

879
00:39:47,960 –> 00:39:50,289
Oh

880
00:40:05,910 –> 00:40:08,780
reach your right leg

881
00:40:09,170 –> 00:40:11,480
down

882
00:40:11,480 –> 00:40:13,190
and compression the contraction there

883
00:40:13,190 –> 00:40:15,710
and touching for the team much as you

884
00:40:15,710 –> 00:40:18,850
can what

885
00:40:18,930 –> 00:40:21,500
the end Locker

886
00:40:21,500 –> 00:40:23,950
now slowly come up left a porter

887
00:40:23,950 –> 00:40:25,510
so you did not know what would come up

888
00:40:25,510 –> 00:40:28,320
you’re twisting so much everyone happy

889
00:40:28,320 –> 00:40:30,940
185 degrees by left okay last one

890
00:40:30,940 –> 00:40:34,390
it’s five more times max I totally see

891
00:40:34,390 –> 00:40:36,040
it start up to start to perch in your

892
00:40:36,040 –> 00:40:37,310
chest and you know

893
00:40:37,310 –> 00:40:40,240
you just not kidding

894
00:40:40,260 –> 00:40:42,780
drop area mid-major looks fine really

895
00:40:42,780 –> 00:40:46,290
curly in we’re going to be great designs

896
00:40:46,290 –> 00:40:47,330
Rochelle

897
00:40:47,330 –> 00:40:49,340
push into the floor use your hands to

898
00:40:49,340 –> 00:40:51,740
push your spine a little higher then if

899
00:40:51,740 –> 00:40:53,510
you balance it open though but ideally

900
00:40:53,510 –> 00:40:55,040
they stay in prayer and your fingertips

901
00:40:55,040 –> 00:40:56,160
pushing to the floor

902
00:40:56,160 –> 00:40:57,990
really round your spine more and more

903
00:40:57,990 –> 00:41:01,340
extension of your kidneys

904
00:41:01,390 –> 00:41:05,100
left it up break it down

905
00:41:05,110 –> 00:41:09,870
you know slowly uncurl right forward

906
00:41:14,420 –> 00:41:17,890
that’s the other tell

907
00:41:26,250 –> 00:41:29,150
right laters

908
00:41:34,770 –> 00:41:36,660
back now

909
00:41:36,660 –> 00:41:40,069
it’s been more than half Lotus

910
00:42:04,099 –> 00:42:07,060
order your groin

911
00:42:07,060 –> 00:42:08,710
keep centering your shield with your

912
00:42:08,710 –> 00:42:10,480
belly button stretch your spine up

913
00:42:10,480 –> 00:42:14,830
stomach in left hand virtually your

914
00:42:14,830 –> 00:42:16,690
right hand my goal here going to slide

915
00:42:16,690 –> 00:42:18,130
out

916
00:42:18,130 –> 00:42:21,940
a loft a straight leg first ended up in

917
00:42:21,940 –> 00:42:25,109
stretch up stomach win

918
00:42:30,220 –> 00:42:33,520
most and is a progression of tree so

919
00:42:33,520 –> 00:42:35,799
you’re really uncomfortable toast and do

920
00:42:35,799 –> 00:42:37,569
whatever part you can order treachery

921
00:42:37,569 –> 00:42:40,089
again okay right leg to the male group

922
00:42:40,089 –> 00:42:42,069
that is camera higher arm is comfortable

923
00:42:42,069 –> 00:42:44,049
for you pick tight hips and start a

924
00:42:44,049 –> 00:42:46,359
little lower hands in front of your

925
00:42:46,359 –> 00:42:46,720
chest

926
00:42:46,720 –> 00:42:49,210
spot the floor then forward from your

927
00:42:49,210 –> 00:42:51,190
low spine try not to bend your knee to

928
00:42:51,190 –> 00:42:52,980
come down touch both hands on the floor

929
00:42:52,980 –> 00:42:54,910
once your hands tuck to the floor and

930
00:42:54,910 –> 00:42:56,710
lean into your hands let them take the

931
00:42:56,710 –> 00:42:58,930
pressure out of your knee and gently

932
00:42:58,930 –> 00:43:00,690
bend your knee to sit down to your feet

933
00:43:00,690 –> 00:43:02,799
and your hands to both sides of you

934
00:43:02,799 –> 00:43:04,510
bounce on your fingertips to knees in

935
00:43:04,510 –> 00:43:06,549
one line that’s okay a little bit at a

936
00:43:06,549 –> 00:43:08,770
time it’s good I’ve been showing you all

937
00:43:08,770 –> 00:43:11,549
the way down left and right

938
00:43:15,720 –> 00:43:17,400
two times back in front of you from

939
00:43:17,400 –> 00:43:21,090
Atlanta Saudi women wonderful legs and

940
00:43:21,090 –> 00:43:23,010
arms down takes a few steps so my taking

941
00:43:23,010 –> 00:43:25,320
few classes left I’m likely to the

942
00:43:25,320 –> 00:43:28,380
middle gunfire hireable years heads

943
00:43:28,380 –> 00:43:31,770
together and put up your chest hold your

944
00:43:31,770 –> 00:43:33,570
body forward to me low spine use your

945
00:43:33,570 –> 00:43:36,150
arms to support your leg into the floor

946
00:43:36,150 –> 00:43:38,250
with your hands gently bend your knee

947
00:43:38,250 –> 00:43:41,970
and very lightly security both sides of

948
00:43:41,970 –> 00:43:44,520
you on your fingertips to knees in one

949
00:43:44,520 –> 00:43:46,260
line stretch up the Janicek your

950
00:43:46,260 –> 00:43:48,090
comforter will be more work forward into

951
00:43:48,090 –> 00:43:52,160
your hands yeah

952
00:44:00,470 –> 00:44:02,829
you put off swing in

953
00:44:02,829 –> 00:44:04,970
wonderful job everybody legs and arms

954
00:44:04,970 –> 00:44:08,150
okay I can water if you need it

955
00:44:08,150 –> 00:44:13,420
round lie down versus little break class

956
00:44:13,420 –> 00:44:15,619
so high facing the years peace

957
00:44:15,619 –> 00:44:17,390
decreasing the backdrop a lowly down

958
00:44:17,390 –> 00:44:20,749
each time in this position head facing

959
00:44:20,749 –> 00:44:22,009
the five years to be facing the back

960
00:44:22,009 –> 00:44:24,109
wall that’s just kind of some etiquette

961
00:44:24,109 –> 00:44:27,789
of this lineage that we neatly

962
00:44:33,229 –> 00:44:38,969
so once you have your back we move many

963
00:44:38,969 –> 00:44:40,890
services do have technique the one at

964
00:44:40,890 –> 00:44:42,390
the end equally however we want that

965
00:44:42,390 –> 00:44:44,609
these ones little more specific

966
00:44:44,609 –> 00:44:47,369
we also touch please hold all open arms

967
00:44:47,369 –> 00:44:48,809
by your sides and your palms up

968
00:44:48,809 –> 00:44:51,299
I heard you keep your eyes open you know

969
00:44:51,299 –> 00:44:53,759
I’m gonna fall asleep I’m not really mad

970
00:44:53,759 –> 00:44:56,640
about it be relaxed we sleeping or

971
00:44:56,640 –> 00:44:58,410
whatever let’s try to keep your eyes

972
00:44:58,410 –> 00:44:59,969
open just this take checked into class

973
00:44:59,969 –> 00:45:01,859
then the end one is when you kind of

974
00:45:01,859 –> 00:45:05,209
shut your eyes and drift back

975
00:45:07,050 –> 00:45:10,560
so box

976
00:45:19,220 –> 00:45:22,010
question why it’s just recycled

977
00:45:22,010 –> 00:45:24,349
cardboard a newspaper nothing horrible

978
00:45:24,349 –> 00:45:26,119
or toxic

979
00:45:26,119 –> 00:45:28,359
it kind of looks like it but

980
00:45:28,359 –> 00:45:30,970
just heartburn into speaker if there is

981
00:45:30,970 –> 00:45:33,299
a heater

982
00:45:33,310 –> 00:45:36,090
for upstairs

983
00:45:59,310 –> 00:46:01,470
after all the foreclosures that would be

984
00:46:01,470 –> 00:46:03,860
savasana

985
00:46:06,910 –> 00:46:11,190
this class is about moving circulation

986
00:46:11,770 –> 00:46:15,020
Lucas circulation and late

987
00:46:15,020 –> 00:46:17,220
the circulation

988
00:46:17,220 –> 00:46:19,730
classes all wasted

989
00:46:19,730 –> 00:46:21,480
there

990
00:46:21,480 –> 00:46:25,070
I’ll go over that a little bit

991
00:46:30,390 –> 00:46:33,380
pull your right knee out to the side and

992
00:46:33,380 –> 00:46:35,990
would you repeat left leg straight back

993
00:46:35,990 –> 00:46:38,780
home report tuck your chin in get your

994
00:46:38,780 –> 00:46:40,220
neck flat and your elbows in close

995
00:46:40,220 –> 00:46:43,220
beside you both your children down well

996
00:46:43,220 –> 00:46:46,900
then we are here

997
00:46:47,500 –> 00:46:56,370
a little bit down understand

998
00:46:58,880 –> 00:47:01,380
side and shoulder

999
00:47:01,380 –> 00:47:03,329
right went straight back home before

1000
00:47:03,329 –> 00:47:06,569
came to your chest to beat my flat I was

1001
00:47:06,569 –> 00:47:08,160
in shoulders danced with your right

1002
00:47:08,160 –> 00:47:12,029
shoulder we’ll gunfire with it we’re

1003
00:47:12,029 –> 00:47:13,799
opening your hip joint so if you feel a

1004
00:47:13,799 –> 00:47:15,930
lot of the compression or pinching the

1005
00:47:15,930 –> 00:47:18,239
front line hit a little bit of tension

1006
00:47:18,239 –> 00:47:22,910
there so this is the question for that

1007
00:47:26,190 –> 00:47:28,830
your elbows each other over your knees

1008
00:47:28,830 –> 00:47:32,160
in a really tight compact together

1009
00:47:32,160 –> 00:47:33,710
side-by-side relax that’s it

1010
00:47:33,710 –> 00:47:35,340
realistically you may not get your

1011
00:47:35,340 –> 00:47:37,020
elbows in the beginning but just keep

1012
00:47:37,020 –> 00:47:40,440
working towards it head down tuning

1013
00:47:40,440 –> 00:47:43,610
guitar in front of your

1014
00:47:44,240 –> 00:47:47,630
it’s okay

1015
00:47:48,760 –> 00:47:51,260
we’ll soften to before

1016
00:47:51,260 –> 00:47:53,700
based on our son

1017
00:47:53,700 –> 00:47:56,930
let’s just follow them

1018
00:48:01,730 –> 00:48:03,099
to bring more simply

1019
00:48:03,099 –> 00:48:06,059
your hips just

1020
00:48:08,120 –> 00:48:10,010
especially helpful in this one to

1021
00:48:10,010 –> 00:48:13,750
massage for a Sunday

1022
00:48:14,650 –> 00:48:16,960
your gut health as much as we don’t want

1023
00:48:16,960 –> 00:48:19,780
to talk about it is so essential to your

1024
00:48:19,780 –> 00:48:23,410
overall health so essential you can yell

1025
00:48:23,410 –> 00:48:25,000
healthy food in the world but if you’re

1026
00:48:25,000 –> 00:48:26,350
not going just standing absorbing it

1027
00:48:26,350 –> 00:48:29,080
it’s giving you no good if you eat up

1028
00:48:29,080 –> 00:48:32,470
and go junk and process meats it’s going

1029
00:48:32,470 –> 00:48:33,970
to affect your digestion especially

1030
00:48:33,970 –> 00:48:37,170
long-term she forgot

1031
00:48:37,599 –> 00:48:41,650
this posture is helping to flush out the

1032
00:48:41,650 –> 00:48:44,619
lining that builds up in there all the

1033
00:48:44,619 –> 00:48:47,710
process we need to jump the facts five

1034
00:48:47,710 –> 00:48:51,240
times second set right leg lifts up

1035
00:48:51,240 –> 00:48:53,520
rather a couple inches below your brick

1036
00:48:53,520 –> 00:48:55,260
tight squeeze your finger really tight

1037
00:48:55,260 –> 00:48:57,060
your hands are really strong joint so

1038
00:48:57,060 –> 00:49:00,900
you can pull really hard and very low

1039
00:49:00,900 –> 00:49:03,630
chance of her chin in neck flat elbows

1040
00:49:03,630 –> 00:49:06,540
in both shoulders now pull down really

1041
00:49:06,540 –> 00:49:09,810
hard resolving a semicolon helping open

1042
00:49:09,810 –> 00:49:11,700
up hip joint stretch your gluteal

1043
00:49:11,700 –> 00:49:15,330
muscles change lay down arms down left

1044
00:49:15,330 –> 00:49:17,000
leg

1045
00:49:17,000 –> 00:49:19,220
like a couple in Chico every pull your

1046
00:49:19,220 –> 00:49:20,660
left foot to the side down to your

1047
00:49:20,660 –> 00:49:23,080
shoulder

1048
00:49:24,180 –> 00:49:26,010
right leg straight back on the floor

1049
00:49:26,010 –> 00:49:28,140
chin in to get your neck flat so the

1050
00:49:28,140 –> 00:49:30,000
backbone if your neck flattened to the

1051
00:49:30,000 –> 00:49:32,099
floor elbows in or shoulders down and a

1052
00:49:32,099 –> 00:49:33,750
little more luxe on your back and down

1053
00:49:33,750 –> 00:49:37,890
pull down like down arms down both legs

1054
00:49:37,890 –> 00:49:40,260
lift up grab your elbows each other over

1055
00:49:40,260 –> 00:49:41,730
your knees transfer elbows you can use

1056
00:49:41,730 –> 00:49:44,579
will take and move all here is as much

1057
00:49:44,579 –> 00:49:46,650
compression as you can create between

1058
00:49:46,650 –> 00:49:49,020
your thighs if your low belly so hug

1059
00:49:49,020 –> 00:49:50,700
those in as tight as possible

1060
00:49:50,700 –> 00:49:53,520
feet together side by side get on the

1061
00:49:53,520 –> 00:49:55,890
floor champion shoulders down without

1062
00:49:55,890 –> 00:49:57,900
losing your grip without changing the

1063
00:49:57,900 –> 00:50:00,240
compression start to relax your hips

1064
00:50:00,240 –> 00:50:02,970
your sacral spider tail above your

1065
00:50:02,970 –> 00:50:04,890
shoulders until all of my compression is

1066
00:50:04,890 –> 00:50:08,279
the same as minus one change legs down

1067
00:50:08,279 –> 00:50:11,420
our challenges together

1068
00:50:16,530 –> 00:50:19,950
okay next thing you

1069
00:50:19,950 –> 00:50:23,340
next thing to do

1070
00:50:24,670 –> 00:50:27,660
you’re to create

1071
00:50:27,660 –> 00:50:30,290
yes you actually create

1072
00:50:30,290 –> 00:50:32,930
you still like it what but that’s how

1073
00:50:32,930 –> 00:50:35,620
it’s going to get deep

1074
00:50:39,830 –> 00:50:41,240
we’re going to transition with the

1075
00:50:41,240 –> 00:50:43,640
sit-up there’s going to be lots of them

1076
00:50:43,640 –> 00:50:45,220
so it’s your first class don’t panic

1077
00:50:45,220 –> 00:50:47,750
one thing also looks it up try these

1078
00:50:47,750 –> 00:50:50,480
around the wall why would you 13 of them

1079
00:50:50,480 –> 00:50:52,430
you know hopefully you don’t have to do

1080
00:50:52,430 –> 00:50:54,340
extra sit up earlier if you actually

1081
00:50:54,340 –> 00:50:56,840
work really hard at the time okay

1082
00:50:56,840 –> 00:50:58,540
totally nice to get a sense of close

1083
00:50:58,540 –> 00:51:01,160
your head cross for clubs keep your arms

1084
00:51:01,160 –> 00:51:03,440
with your ears probably you’ll want to

1085
00:51:03,440 –> 00:51:04,880
check your arms up there first but keep

1086
00:51:04,880 –> 00:51:05,660
them with your ears

1087
00:51:05,660 –> 00:51:08,090
articular ground by vertebrae by

1088
00:51:08,090 –> 00:51:11,860
vertebrae inhale round up your spine

1089
00:51:11,860 –> 00:51:16,220
grab your toes then exhale what is good

1090
00:51:16,220 –> 00:51:16,790
very good

1091
00:51:16,790 –> 00:51:18,470
turn around the under some will do

1092
00:51:18,470 –> 00:51:21,370
holder to those later

1093
00:51:23,000 –> 00:51:25,970
okay to the floor turning five little

1094
00:51:25,970 –> 00:51:27,320
Davey Cole back put your hands under

1095
00:51:27,320 –> 00:51:29,000
your shoulders and close to your chest

1096
00:51:29,000 –> 00:51:32,090
back fingers together fingertips and lug

1097
00:51:32,090 –> 00:51:33,890
the top of your shoulders little fingers

1098
00:51:33,890 –> 00:51:36,290
in line with your deltoids elbows in

1099
00:51:36,290 –> 00:51:38,750
touching your body from start to finish

1100
00:51:38,750 –> 00:51:40,340
you only have one leg Jesus be together

1101
00:51:40,340 –> 00:51:42,800
in sacrifice if you wanna compete at all

1102
00:51:42,800 –> 00:51:47,900
that he probably got everybody main

1103
00:51:47,900 –> 00:51:49,460
graduate and keep your gun down on the

1104
00:51:49,460 –> 00:51:51,520
floor with everything but your bed bed

1105
00:51:51,520 –> 00:51:54,050
shoulders down scratch your elbows

1106
00:51:54,050 –> 00:51:55,700
Richardson Mississippi keep your feet to

1107
00:51:55,700 –> 00:51:57,530
the floor and then

1108
00:51:57,530 –> 00:51:59,270
speak the Lobeck interactive thighs

1109
00:51:59,270 –> 00:52:01,400
chest up that’s it head back come up

1110
00:52:01,400 –> 00:52:03,380
with your maximum contraction through

1111
00:52:03,380 –> 00:52:06,390
your whole spine we lower

1112
00:52:06,390 –> 00:52:09,680
left into the towns of

1113
00:52:18,590 –> 00:52:20,210
lots of techniques for things especially

1114
00:52:20,210 –> 00:52:22,700
Cobra it’s not that one way is right and

1115
00:52:22,700 –> 00:52:24,740
one way it’s wrong and you’re just

1116
00:52:24,740 –> 00:52:26,900
design differently for different reasons

1117
00:52:26,900 –> 00:52:28,420
in different

1118
00:52:28,420 –> 00:52:31,729
most yoga sequences are traditionally a

1119
00:52:31,729 –> 00:52:34,579
set sequence that’s not always the case

1120
00:52:34,579 –> 00:52:37,910
and that’s a fate looking like that

1121
00:52:37,910 –> 00:52:41,299
this sequence was designed to move step

1122
00:52:41,299 –> 00:52:44,989
by step so I hope all you hard-working

1123
00:52:44,989 –> 00:52:47,269
students if you go to a different type

1124
00:52:47,269 –> 00:52:48,739
of class do exactly what the teacher

1125
00:52:48,739 –> 00:52:51,619
says there – it’s always been

1126
00:52:51,619 –> 00:52:53,570
predetermined who designed

1127
00:52:53,570 –> 00:52:55,520
the reason and there are lots of

1128
00:52:55,520 –> 00:52:59,390
acceptable variable techniques we’re all

1129
00:52:59,390 –> 00:53:01,420
working on

1130
00:53:01,420 –> 00:53:03,620
okay second set your hands under your

1131
00:53:03,620 –> 00:53:05,780
shoulders very close to your chest five

1132
00:53:05,780 –> 00:53:06,610
fingers together

1133
00:53:06,610 –> 00:53:08,540
fingertips in line at the top of your

1134
00:53:08,540 –> 00:53:11,029
shoulders a little fingers

1135
00:53:11,029 –> 00:53:14,160
very good head position elbows in using

1136
00:53:14,160 –> 00:53:15,420
key togethers with your long squeeze

1137
00:53:15,420 –> 00:53:17,760
your thighs try to keep the tops of your

1138
00:53:17,760 –> 00:53:19,559
feet flat but that’s often for a little

1139
00:53:19,559 –> 00:53:21,990
bit take a deep breath look up everybody

1140
00:53:21,990 –> 00:53:24,660
come on eyes go up and back I’m often to

1141
00:53:24,660 –> 00:53:26,039
only by the belly button on the floor

1142
00:53:26,039 –> 00:53:27,900
that’s been here shoulders down

1143
00:53:27,900 –> 00:53:29,789
wait for your ears hot stretch your

1144
00:53:29,789 –> 00:53:31,140
elbows towards your up so as you come up

1145
00:53:31,140 –> 00:53:32,430
try to feel your back line muscles

1146
00:53:32,430 –> 00:53:33,779
squeeze a little bit more really

1147
00:53:33,779 –> 00:53:36,420
contract lose that low back contracted

1148
00:53:36,420 –> 00:53:40,940
chest up head up hold it here

1149
00:53:41,960 –> 00:53:44,850
you know side this time arms by your

1150
00:53:44,850 –> 00:53:48,710
sides to us together this well open

1151
00:54:04,980 –> 00:54:07,920
locust pose savasana arm straight

1152
00:54:07,920 –> 00:54:10,020
position on to the sex and I’m going to

1153
00:54:10,020 –> 00:54:12,570
just put your arms flat side you pops it

1154
00:54:12,570 –> 00:54:17,210
up elbows all the way underneath you

1155
00:54:18,830 –> 00:54:20,910
homes down

1156
00:54:20,910 –> 00:54:23,140
that’s it they may go all the way under

1157
00:54:23,140 –> 00:54:25,059
they may not even be close that’s okay

1158
00:54:25,059 –> 00:54:28,720
you can drink forward so plot on the

1159
00:54:28,720 –> 00:54:31,010
floor if you have a recent

1160
00:54:31,010 –> 00:54:34,430
a little flower that time relax for a

1161
00:54:34,430 –> 00:54:36,380
good solid to eat bread bread like your

1162
00:54:36,380 –> 00:54:39,200
son minimum 45-degree angle akhom 90

1163
00:54:39,200 –> 00:54:41,090
lock your knee point your toe stretch

1164
00:54:41,090 –> 00:54:42,230
your toe to the back wall push your

1165
00:54:42,230 –> 00:54:43,220
chest into the floor

1166
00:54:43,220 –> 00:54:46,490
everybody leg up leg up leg up slowly

1167
00:54:46,490 –> 00:54:48,980
or then relax that’s like solid – deep

1168
00:54:48,980 –> 00:54:52,550
breath left leg minimum 45 degree off of

1169
00:54:52,550 –> 00:54:54,680
90 a game lock your knee put your toe

1170
00:54:54,680 –> 00:54:56,480
push your chest forward use your upper

1171
00:54:56,480 –> 00:54:57,980
body straight here chest into the floor

1172
00:54:57,980 –> 00:55:01,640
arms engage leg up slowly lower your

1173
00:55:01,640 –> 00:55:04,940
elbows closer together and open your

1174
00:55:04,940 –> 00:55:06,560
fingers grab the floor with your

1175
00:55:06,560 –> 00:55:08,840
fingertips in mouth on the towel

1176
00:55:08,840 –> 00:55:10,400
please don’t change your head keep your

1177
00:55:10,400 –> 00:55:13,130
mouth down take a deep breath without

1178
00:55:13,130 –> 00:55:16,070
going movies ball plays nobody go up

1179
00:55:16,070 –> 00:55:17,840
come up for what come on come on get up

1180
00:55:17,840 –> 00:55:19,370
to these four tiptoes use your arms

1181
00:55:19,370 –> 00:55:22,820
mouth down legs up legs up legs up legs

1182
00:55:22,820 –> 00:55:28,120
up legs up flip back slowly by your side

1183
00:55:28,120 –> 00:55:31,550
left you to the towel between your

1184
00:55:31,550 –> 00:55:35,390
let’s together for this one

1185
00:55:36,460 –> 00:55:38,540
this one’s pretty obvious that we’re

1186
00:55:38,540 –> 00:55:41,330
creating a increase of circulation so

1187
00:55:41,330 –> 00:55:42,980
arms over your body you’re going to

1188
00:55:42,980 –> 00:55:45,080
inhibit circulation a little bit and

1189
00:55:45,080 –> 00:55:47,180
then when your arms relax by your sides

1190
00:55:47,180 –> 00:55:49,940
in a really nice question blood you can

1191
00:55:49,940 –> 00:55:51,800
usually feel those things in class let

1192
00:55:51,800 –> 00:55:55,760
me just take my word for the table the

1193
00:55:55,760 –> 00:55:59,000
warm sensation sensation in your arms

1194
00:55:59,000 –> 00:56:01,700
that’s the feeling of the circulation

1195
00:56:01,700 –> 00:56:04,670
blood nerves being stimulated nerve

1196
00:56:04,670 –> 00:56:07,400
firing and nerve damage really helpful

1197
00:56:07,400 –> 00:56:09,560
second set click here palms to the floor

1198
00:56:09,560 –> 00:56:11,750
arm straight position try to get your

1199
00:56:11,750 –> 00:56:14,150
elbows in you can’t river the store do

1200
00:56:14,150 –> 00:56:14,900
what you can

1201
00:56:14,900 –> 00:56:16,730
really normal at first it will

1202
00:56:16,730 –> 00:56:18,740
eventually go away but the catch is you

1203
00:56:18,740 –> 00:56:21,710
have to be Johnny June 4 way 4 5 left

1204
00:56:21,710 –> 00:56:23,450
leg relaxed way looks solid take a deep

1205
00:56:23,450 –> 00:56:26,180
breath wait leg minimal Cody club degree

1206
00:56:26,180 –> 00:56:28,100
moves your upper body here use your

1207
00:56:28,100 –> 00:56:29,870
upper back and your arms that’s it April

1208
00:56:29,870 –> 00:56:33,590
chest down leg up leg up leg up slowly

1209
00:56:33,590 –> 00:56:35,390
lower right leg relax

1210
00:56:35,390 –> 00:56:36,980
left leg solid deep web

1211
00:56:36,980 –> 00:56:39,589
thank yourself minimum 45-degree angle

1212
00:56:39,589 –> 00:56:41,510
half of 90 lock your knee towards your

1213
00:56:41,510 –> 00:56:45,490
toe pushing before leg up higher lift up

1214
00:56:45,490 –> 00:56:48,359
slower give us your elbows

1215
00:56:48,359 –> 00:56:52,440
together your fingers brown before me

1216
00:56:52,440 –> 00:56:53,640
you’re cheating for this one keep your

1217
00:56:53,640 –> 00:56:55,499
mouth down you’re putting a lot of

1218
00:56:55,499 –> 00:56:57,089
pressure in the upper spine so this will

1219
00:56:57,089 –> 00:56:58,559
help neutralize your neck

1220
00:56:58,559 –> 00:57:00,420
take a breath without bending your knees

1221
00:57:00,420 –> 00:57:03,480
both legs lift up everybody go up come

1222
00:57:03,480 –> 00:57:05,700
up everybody come up position look your

1223
00:57:05,700 –> 00:57:08,420
knees yes point your toes push legs up

1224
00:57:08,420 –> 00:57:11,999
legs up even more legs up keep legs up

1225
00:57:11,999 –> 00:57:15,079
legs up

1226
00:57:35,960 –> 00:57:40,360
or if you’re close to someone

1227
00:57:40,780 –> 00:57:42,340
to go straight out to the sides and

1228
00:57:42,340 –> 00:57:44,830
irrigate

1229
00:57:44,830 –> 00:57:49,030
together vice contracted

1230
00:57:49,710 –> 00:57:54,530
brother the arms by the legs everything

1231
00:57:58,109 –> 00:58:00,410
only

1232
00:58:00,410 –> 00:58:03,590
here you go just like Cobra legs

1233
00:58:03,590 –> 00:58:04,190
together

1234
00:58:04,190 –> 00:58:05,900
I see traffic Chester watch was that

1235
00:58:05,900 –> 00:58:07,420
just

1236
00:58:07,420 –> 00:58:11,220
he’s just up

1237
00:58:29,840 –> 00:58:33,650
realistically nearly 2/3

1238
00:58:41,800 –> 00:58:44,280
Eustace Traynham

1239
00:58:44,280 –> 00:58:47,890
is he trying to get together

1240
00:58:47,890 –> 00:58:50,339
police

1241
00:59:12,520 –> 00:59:15,500
you guys leave your mom feel your

1242
00:59:15,500 –> 00:59:18,820
nipples on fur

1243
00:59:28,590 –> 00:59:31,720
chest up look up eyes up chest up chest

1244
00:59:31,720 –> 00:59:34,020
up

1245
00:59:56,819 –> 01:00:00,420
we filmed outside parking use together

1246
01:00:00,420 –> 01:00:04,020
risks straight toes pointed

1247
01:00:04,020 –> 01:00:07,410
between your knees and your feet big

1248
01:00:07,410 –> 01:00:09,960
distance only pick this place take a

1249
01:00:09,960 –> 01:00:12,030
deep breath look up slowly and gently

1250
01:00:12,030 –> 01:00:15,570
kick both legs up look up keep up your

1251
01:00:15,570 –> 01:00:18,520
legs back continue

1252
01:00:18,520 –> 01:00:20,650
all the way without bringing your

1253
01:00:20,650 –> 01:00:22,030
headboard will come a little bit letting

1254
01:00:22,030 –> 01:00:25,890
y’all gonna Center from the side

1255
01:00:25,890 –> 01:00:30,059
toes relax your shoulders kick kick

1256
01:00:30,059 –> 01:00:37,109
lower should be put to the tower to the

1257
01:00:52,010 –> 01:00:54,680
nice beverage outside five fingers

1258
01:00:54,680 –> 01:00:58,520
together the straight toes pointed to

1259
01:00:58,520 –> 01:01:00,350
clinch gap between using your feet so

1260
01:01:00,350 –> 01:01:02,840
only fifty students have any wider deep

1261
01:01:02,840 –> 01:01:05,499
breath without slowly

1262
01:01:05,499 –> 01:01:09,140
your head up the same line is the rest

1263
01:01:09,140 –> 01:01:10,759
of your spine a little bit higher so you

1264
01:01:10,759 –> 01:01:18,069
initiate the back that’s it your head

1265
01:01:56,369 –> 01:01:58,930
closer to address so just look I come

1266
01:01:58,930 –> 01:02:01,470
into the top

1267
01:02:04,100 –> 01:02:07,200
here look at your feet and sit you bum

1268
01:02:07,200 –> 01:02:09,030
between your feet your knees your ankles

1269
01:02:09,030 –> 01:02:11,150
hurt you can let your knees open

1270
01:02:11,150 –> 01:02:13,590
that’s totally painful keep some body

1271
01:02:13,590 –> 01:02:14,460
weight in your hands

1272
01:02:14,460 –> 01:02:17,010
maybe even all your body weight once

1273
01:02:17,010 –> 01:02:19,050
your phone is touching the floor hands

1274
01:02:19,050 –> 01:02:21,180
on your feet we’re right over to the

1275
01:02:21,180 –> 01:02:23,130
floor then your left elbow or my word

1276
01:02:23,130 –> 01:02:26,310
but take it slow take it slow and on the

1277
01:02:26,310 –> 01:02:29,490
floor back of your head and then showing

1278
01:02:29,490 –> 01:02:32,150
a whole body down

1279
01:02:34,010 –> 01:02:36,170
that’s probably good you stopped it for

1280
01:02:36,170 –> 01:02:39,700
them so they got into an adventure

1281
01:02:40,019 –> 01:02:43,430
he does is perfect

1282
01:02:43,430 –> 01:02:46,569
because up in bridge

1283
01:02:50,539 –> 01:02:52,619
let’s back to your feet gently help

1284
01:02:52,619 –> 01:02:53,999
yourself up use your elbows use your

1285
01:02:53,999 –> 01:02:56,999
hands now we ride away turn around my

1286
01:02:56,999 –> 01:02:59,609
down the lane straight same slave effect

1287
01:02:59,609 –> 01:03:01,739
tourniquet effect lose the blood flow

1288
01:03:01,739 –> 01:03:03,989
might cut it eighty to me normal very

1289
01:03:03,989 –> 01:03:05,359
good

1290
01:03:05,359 –> 01:03:09,349
palms up – breathe

1291
01:03:11,390 –> 01:03:17,240
a lot of hockey or basketball or

1292
01:03:17,240 –> 01:03:19,670
anything that you have to impact your

1293
01:03:19,670 –> 01:03:21,230
joy especially your knees ankles hips

1294
01:03:21,230 –> 01:03:22,760
this posture will probably take you a

1295
01:03:22,760 –> 01:03:24,109
little while to get all the way to

1296
01:03:24,109 –> 01:03:26,660
that’s okay you can press a little bit

1297
01:03:26,660 –> 01:03:28,609
if to heal some soft tissue public

1298
01:03:28,609 –> 01:03:29,900
there’s been a lot of strain and your

1299
01:03:29,900 –> 01:03:31,869
knees will hurt your ankle so be patient

1300
01:03:31,869 –> 01:03:33,619
don’t feel bad about that

1301
01:03:33,619 –> 01:03:35,630
it’s not that you’re bad at it just that

1302
01:03:35,630 –> 01:03:37,160
your body needs to heal a little bit

1303
01:03:37,160 –> 01:03:43,400
right all right so now you go sit ups

1304
01:03:43,400 –> 01:03:45,470
after each of the sub asanas

1305
01:03:45,470 –> 01:03:47,420
chosen close together put your toes I’m

1306
01:03:47,420 –> 01:03:49,069
sorry I keep your arms in trade secret

1307
01:03:49,069 –> 01:03:50,450
toes flexed all the way back to the

1308
01:03:50,450 –> 01:03:51,740
little stretch in your hamstrings active

1309
01:03:51,740 –> 01:03:56,359
in competing today arms in triggers good

1310
01:03:56,359 –> 01:03:58,039
tinder on second set come back to the

1311
01:03:58,039 –> 01:03:59,569
top of your tower game sit kneeling down

1312
01:03:59,569 –> 01:04:02,359
to begin open your feet sit your bum

1313
01:04:02,359 –> 01:04:04,309
between your feet up in your knees if

1314
01:04:04,309 –> 01:04:05,990
that feels better and then once your

1315
01:04:05,990 –> 01:04:07,309
hips are on the floor put your hands on

1316
01:04:07,309 –> 01:04:09,170
your feet let’s go down right I’ll go

1317
01:04:09,170 –> 01:04:11,089
down and come back with your head

1318
01:04:11,089 –> 01:04:12,559
eventually whole body down the ticket

1319
01:04:12,559 –> 01:04:16,339
slow the patient never force – are all

1320
01:04:16,339 –> 01:04:17,880
the way down your arms

1321
01:04:17,880 –> 01:04:20,580
all those elbows to the floor tuck in

1322
01:04:20,580 –> 01:04:23,010
your chin lift your chest and eventually

1323
01:04:23,010 –> 01:04:23,910
little bit at a time

1324
01:04:23,910 –> 01:04:26,340
press back together we never thought

1325
01:04:26,340 –> 01:04:28,790
before

1326
01:04:33,890 –> 01:04:36,820
– elbows

1327
01:05:05,610 –> 01:05:13,930
your thumbs hey half tortoise ochika

1328
01:05:13,930 –> 01:05:15,730
Mehsana come to the middle of your towel

1329
01:05:15,730 –> 01:05:17,830
sitting in reading position you can

1330
01:05:17,830 –> 01:05:20,520
think together if so do you feel

1331
01:05:20,520 –> 01:05:22,980
our arms up overhead sideways palms

1332
01:05:22,980 –> 01:05:25,860
together elbows locked hands in a prayer

1333
01:05:25,860 –> 01:05:27,480
position keep your arms with your ears

1334
01:05:27,480 –> 01:05:30,660
no stretch i-x everything school they’ve

1335
01:05:30,660 –> 01:05:32,550
been forward from your low spine to keep

1336
01:05:32,550 –> 01:05:34,470
your spine nice and straight forehead on

1337
01:05:34,470 –> 01:05:37,860
the floor knees on the floor with your

1338
01:05:37,860 –> 01:05:40,400
arms in the air

1339
01:05:44,400 –> 01:05:46,630
your chest your forehead on the floor

1340
01:05:46,630 –> 01:05:50,220
eyes open

1341
01:06:23,610 –> 01:06:28,730
using his cabin potatoes as a pacifier

1342
01:06:31,089 –> 01:06:36,280
together on foot how’d you remember

1343
01:06:37,360 –> 01:06:40,630
arms up over your head sideways

1344
01:06:40,630 –> 01:06:43,250
let’s tension of your spine exhale so we

1345
01:06:43,250 –> 01:06:44,240
can squeeze your inner thighs together

1346
01:06:44,240 –> 01:06:47,360
ribcage pulled in slowly go down go back

1347
01:06:47,360 –> 01:06:51,350
end when to the floor that four fingers

1348
01:06:51,350 –> 01:06:55,660
on the floor your arms in the air

1349
01:06:58,680 –> 01:07:02,020
new ties forehead relaxed hips can

1350
01:07:02,020 –> 01:07:03,760
deliver mijos fully relaxed whips back

1351
01:07:03,760 –> 01:07:04,830
down over time

1352
01:07:04,830 –> 01:07:10,599
stand your spine forward version let

1353
01:07:10,599 –> 01:07:13,170
your brain

1354
01:07:14,690 –> 01:07:17,990
relaxing posture

1355
01:07:19,140 –> 01:07:22,910
reading streets by backup

1356
01:07:52,980 –> 01:07:55,690
camel stress enough into the top of your

1357
01:07:55,690 –> 01:07:58,630
towel stand up on your knees six inches

1358
01:07:58,630 –> 01:08:01,560
between

1359
01:08:02,590 –> 01:08:05,230
your hands just above your bum support

1360
01:08:05,230 –> 01:08:07,650
your low back

1361
01:08:08,020 –> 01:08:12,380
go under or stretch your chest up lift

1362
01:08:12,380 –> 01:08:15,740
your head up and back back halfway now

1363
01:08:15,740 –> 01:08:17,600
if you can just stop there otherwise

1364
01:08:17,600 –> 01:08:19,009
when your right hand down have your

1365
01:08:19,009 –> 01:08:21,520
right heel

1366
01:08:23,859 –> 01:08:27,229
five fingers inside lifting your chest

1367
01:08:27,229 –> 01:08:28,219
towards the secret

1368
01:08:28,219 –> 01:08:30,799
inhale except for stomach aches export

1369
01:08:30,799 –> 01:08:34,880
eyes open breathe push-ups and back

1370
01:08:34,880 –> 01:08:37,580
shots that Bush

1371
01:08:37,580 –> 01:08:40,900
help yourself

1372
01:08:41,429 –> 01:08:44,460
lay down

1373
01:08:46,290 –> 01:08:48,540
backends are extremely stimulating for

1374
01:08:48,540 –> 01:08:50,900
your body

1375
01:08:51,000 –> 01:08:55,840
singsong very normal to get some

1376
01:08:55,840 –> 01:08:59,319
feedback might be pleasant to back maybe

1377
01:08:59,319 –> 01:09:04,620
one take a deep breath pass a permanent

1378
01:09:04,620 –> 01:09:08,290
we purposefully put your body in a state

1379
01:09:08,290 –> 01:09:12,430
of stimulation so this isn’t all just

1380
01:09:12,430 –> 01:09:14,290
accidental you are supposed to feel

1381
01:09:14,290 –> 01:09:16,840
whatever you feel it right now and it

1382
01:09:16,840 –> 01:09:18,210
will be a little different for everybody

1383
01:09:18,210 –> 01:09:20,680
you get motion sickness you might feel

1384
01:09:20,680 –> 01:09:22,899
that some experience get vertigo make it

1385
01:09:22,899 –> 01:09:24,910
that same experience if you have been

1386
01:09:24,910 –> 01:09:27,040
super anxious your heart might race

1387
01:09:27,040 –> 01:09:29,529
you’ve been really sad oh my god really

1388
01:09:29,529 –> 01:09:32,620
Avery I get really angry lots of

1389
01:09:32,620 –> 01:09:35,070
different reactions

1390
01:09:35,100 –> 01:09:39,900
take a breath observe notice

1391
01:09:41,210 –> 01:09:42,710
you know that all of that stuff is

1392
01:09:42,710 –> 01:09:44,719
starting to work work its way through a

1393
01:09:44,719 –> 01:09:46,310
little

1394
01:09:46,310 –> 01:09:50,240
a little bit at a time Britta’s be

1395
01:09:50,240 –> 01:09:52,370
afraid of those great

1396
01:09:52,370 –> 01:09:54,590
doesn’t this slightly cut your toes go

1397
01:09:54,590 –> 01:10:00,500
ahead cross your thumbs inhale come back

1398
01:10:00,500 –> 01:10:01,820
to the top of your towel stand

1399
01:10:01,820 –> 01:10:03,070
authorities

1400
01:10:03,070 –> 01:10:05,270
remember keep your eyes open and don’t

1401
01:10:05,270 –> 01:10:06,410
be afraid to experience what happens

1402
01:10:06,410 –> 01:10:08,120
doesn’t mean you have to force it but

1403
01:10:08,120 –> 01:10:09,920
just experience it okay heads on your

1404
01:10:09,920 –> 01:10:10,220
hips

1405
01:10:10,220 –> 01:10:12,740
put your stores the floor hips under and

1406
01:10:12,740 –> 01:10:14,900
folder to lift up and bring your head

1407
01:10:14,900 –> 01:10:17,330
back eyes open orient yourself in space

1408
01:10:17,330 –> 01:10:19,360
go back away left hand right hand

1409
01:10:19,360 –> 01:10:21,440
you need to keep your hands on your hips

1410
01:10:21,440 –> 01:10:23,420
of a problem keep lifting your chest up

1411
01:10:23,420 –> 01:10:24,770
towards the ceiling keep your eyes all

1412
01:10:24,770 –> 01:10:26,840
the way back keep breathing calmly put

1413
01:10:26,840 –> 01:10:28,160
your hands forward towards the mirror

1414
01:10:28,160 –> 01:10:30,200
avoid flashing the backward let your

1415
01:10:30,200 –> 01:10:32,780
chest up through your toes stomach leox

1416
01:10:32,780 –> 01:10:36,079
hips forward push

1417
01:10:36,079 –> 01:10:38,579
question four keep your hands low push

1418
01:10:38,579 –> 01:10:42,590
it to be 5/8 not push it better push

1419
01:10:42,590 –> 01:10:46,489
questions when you get some sports

1420
01:10:47,060 –> 01:10:53,580
relax caramel that beautiful beauty

1421
01:10:53,580 –> 01:10:57,560
flexible spine so little more strength

1422
01:10:59,230 –> 01:11:01,790
well done no more back bends until

1423
01:11:01,790 –> 01:11:05,120
tomorrow no every really I’m going to

1424
01:11:05,120 –> 01:11:07,690
give you extra

1425
01:11:15,620 –> 01:11:25,890
suppose that question posed rabbit

1426
01:11:25,890 –> 01:11:28,500
something the asana sit me on the down

1427
01:11:28,500 –> 01:11:30,960
position facing the front here put your

1428
01:11:30,960 –> 01:11:32,610
towel over your feet grab your vehicle

1429
01:11:32,610 –> 01:11:33,719
over top you’ve never done this before

1430
01:11:33,719 –> 01:11:35,610
just watch for a few seconds before you

1431
01:11:35,610 –> 01:11:37,110
would other one you’re in it you can’t

1432
01:11:37,110 –> 01:11:37,590
see anything

1433
01:11:37,590 –> 01:11:40,650
shut your spine up reaching in and

1434
01:11:40,650 –> 01:11:42,719
slowly currently into your from KanCare

1435
01:11:42,719 –> 01:11:44,640
fast if you’ve got a took your fork to

1436
01:11:44,640 –> 01:11:46,320
your knees top of your head touches the

1437
01:11:46,320 –> 01:11:48,690
floor pull lift your hips up all the way

1438
01:11:48,690 –> 01:11:50,760
go forward until your arms and elbows

1439
01:11:50,760 –> 01:11:51,420
are straight

1440
01:11:51,420 –> 01:11:53,429
it was the gap between your knees and

1441
01:11:53,429 –> 01:11:55,080
forehead walk your knees up one by one

1442
01:11:55,080 –> 01:11:57,090
until your knees in your forehead or

1443
01:11:57,090 –> 01:11:59,580
touching neck might hurt a little bit of

1444
01:11:59,580 –> 01:12:02,820
first from choke guys open

1445
01:12:02,820 –> 01:12:05,880
both of our hips up higher stretch your

1446
01:12:05,880 –> 01:12:07,530
total spine top to bottom

1447
01:12:07,530 –> 01:12:11,660
hips up hips up

1448
01:12:12,450 –> 01:12:14,800
readings on the unfair

1449
01:12:14,800 –> 01:12:17,920
it’s us

1450
01:12:22,090 –> 01:12:25,090
yeah

1451
01:12:26,610 –> 01:12:29,820
you can’t

1452
01:12:32,900 –> 01:12:34,610
do you keep very little weight to the

1453
01:12:34,610 –> 01:12:37,240
top of your head

1454
01:12:39,520 –> 01:12:41,470
unless you really want to do so okay

1455
01:12:41,470 –> 01:12:43,030
Justin scribbles together I took those

1456
01:12:43,030 –> 01:12:51,550
arms up your headdress with Holmes doing

1457
01:12:51,550 –> 01:12:54,760
down in some videos with your talent you

1458
01:12:54,760 –> 01:12:56,650
go they’re easy to use the towel so your

1459
01:12:56,650 –> 01:12:59,320
hair doesn’t slip so make sure you get

1460
01:12:59,320 –> 01:13:00,760
to take your few whole most of your body

1461
01:13:00,760 –> 01:13:03,040
weight in your hands right pull on your

1462
01:13:03,040 –> 01:13:05,560
scales yeah lift your hips up shrimp in

1463
01:13:05,560 –> 01:13:08,460
try to judge for it all the way to ease

1464
01:13:08,460 –> 01:13:11,890
that’s it no pull of dreams forward

1465
01:13:11,890 –> 01:13:13,270
until your arms and elbows are scraped

1466
01:13:13,270 –> 01:13:15,400
it was the opportunities and forth and

1467
01:13:15,400 –> 01:13:16,870
walk your knees up one by one shoulders

1468
01:13:16,870 –> 01:13:18,910
away from your ears push your feet all

1469
01:13:18,910 –> 01:13:20,290
the way down towards the floor

1470
01:13:20,290 –> 01:13:23,980
yeah pull hard there we go hips up hips

1471
01:13:23,980 –> 01:13:27,040
up max ankles down hips up and hum

1472
01:13:27,040 –> 01:13:30,420
breathing so like everybody

1473
01:13:31,679 –> 01:13:34,429
around leg up

1474
01:13:35,750 –> 01:13:38,940
because if you have one millimeter so

1475
01:13:38,940 –> 01:13:40,170
now I should be able to see it you

1476
01:13:40,170 –> 01:13:41,840
should be able to feel it

1477
01:13:41,840 –> 01:13:46,530
so here’s come up it’s going to be

1478
01:13:46,530 –> 01:13:50,429
literally like that tiny tiny tiny car

1479
01:13:50,429 –> 01:13:54,810
it is may be hard but it will remember

1480
01:13:54,810 –> 01:13:57,320
this

1481
01:14:00,530 –> 01:14:02,300
it’s not a bad thing such as or make it

1482
01:14:02,300 –> 01:14:05,110
better thank you

1483
01:14:07,949 –> 01:14:09,900
page one must use the bolts of diesel

1484
01:14:09,900 –> 01:14:12,229
awesome

1485
01:14:14,469 –> 01:14:21,019
good question lovely date that continues

1486
01:14:21,019 –> 01:14:23,599
to turn around so precinct linear bring

1487
01:14:23,599 –> 01:14:25,129
your right leg up on water slide your

1488
01:14:25,129 –> 01:14:26,929
left foot on the floor they gave me L

1489
01:14:26,929 –> 01:14:29,890
three legs marks on your head

1490
01:14:29,890 –> 01:14:31,870
all right from John got a bite anybody

1491
01:14:31,870 –> 01:14:34,570
my equal your toes just like rabbit

1492
01:14:34,570 –> 01:14:36,010
round take me through your spine with

1493
01:14:36,010 –> 01:14:38,170
your for tuning then dreaming as much as

1494
01:14:38,170 –> 01:14:40,360
you need to to grab your foot my daily

1495
01:14:40,360 –> 01:14:41,950
collection we need to Nepal

1496
01:14:41,950 –> 01:14:43,750
so I cure stomach and bend your elbows

1497
01:14:43,750 –> 01:14:47,140
down Double Down shoulder down

1498
01:14:47,140 –> 01:14:49,280
pushing together for pulp up your

1499
01:14:49,280 –> 01:14:52,160
forehead change arms up right leg in

1500
01:14:52,160 –> 00:00:00,000
Berkeley out there kick a little ass

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