Core power yoga gift card

Connections to Core Power Yoga Class with Fiji McAlpine

1
00:00:34,020 –> 00:00:37,890
let’s begin today in a seated pose

2
00:00:37,890 –> 00:00:41,290
finding a place where you can allow the

3
00:00:41,290 –> 00:00:43,900
tailbone to drop down towards the earth

4
00:00:43,900 –> 00:00:46,420
beneath you and then from that

5
00:00:46,420 –> 00:00:50,530
foundation drawing your awareness up

6
00:00:50,530 –> 00:00:54,930
your spine towards the top of your head

7
00:00:54,930 –> 00:00:57,190
and letting the top of your head

8
00:00:57,190 –> 00:01:02,160
actually reach towards the sky above you

9
00:01:07,380 –> 00:01:11,070
feel the lifting of your heart the

10
00:01:11,070 –> 00:01:14,039
dropping of the hips dropping of the

11
00:01:14,039 –> 00:01:19,409
knees can allow your eyes to remain open

12
00:01:19,409 –> 00:01:23,960
or you can gently close the eyes

13
00:01:27,409 –> 00:01:30,860
bringing your awareness to your breath

14
00:01:30,860 –> 00:01:35,640
slow and steady inhale full complete

15
00:01:35,640 –> 00:01:41,909
exhale feel the rise and the fall of

16
00:01:41,909 –> 00:01:47,310
your breath start to connect now to your

17
00:01:47,310 –> 00:01:51,209
core connecting to the center of your

18
00:01:51,209 –> 00:01:55,020
physical being drawing your awareness to

19
00:01:55,020 –> 00:01:57,689
your lower belly as you draw the navel

20
00:01:57,689 –> 00:02:01,049
in towards the spine and slightly up

21
00:02:01,049 –> 00:02:04,979
towards the heart try and keep this

22
00:02:04,979 –> 00:02:08,068
awareness this belt of strength

23
00:02:08,068 –> 00:02:12,600
throughout your entire practice allow

24
00:02:12,600 –> 00:02:15,750
all of your movements all of your

25
00:02:15,750 –> 00:02:21,030
intentions to come from this place find

26
00:02:21,030 –> 00:02:24,090
strength and stability through your

27
00:02:24,090 –> 00:02:25,930
Center

28
00:02:25,930 –> 00:02:29,290
on the next inhale feel a gentle rise in

29
00:02:29,290 –> 00:02:33,400
your heart exhales you settle even

30
00:02:33,400 –> 00:02:37,239
further into your foundation feel the

31
00:02:37,239 –> 00:02:45,370
rise and the fall of your breath smooth

32
00:02:45,370 –> 00:02:48,700
any tension across the eyebrows or the

33
00:02:48,700 –> 00:02:50,040
forehead

34
00:02:50,040 –> 00:02:53,200
continue to focus your awareness on your

35
00:02:53,200 –> 00:03:00,280
core on your Center place your right

36
00:03:00,280 –> 00:03:04,540
hand now on the chest your left hand on

37
00:03:04,540 –> 00:03:11,260
your navel feel the rise and the fall of

38
00:03:11,260 –> 00:03:15,310
both hands as you breathe as you bring

39
00:03:15,310 –> 00:03:17,430
your awareness now to the bottom hand

40
00:03:17,430 –> 00:03:20,920
engage the bondas engage lower belly

41
00:03:20,920 –> 00:03:24,760
lock and the upper belly lock to hold

42
00:03:24,760 –> 00:03:27,700
your belly still draw the navel deeper

43
00:03:27,700 –> 00:03:31,720
into the spine now feel only the rise

44
00:03:31,720 –> 00:03:35,319
and the fall of your right hand your

45
00:03:35,319 –> 00:03:39,010
core stays stable and still you begin to

46
00:03:39,010 –> 00:03:41,699
breathe now in the ribs and the lungs

47
00:03:41,699 –> 00:03:44,319
opening through the intercostals as the

48
00:03:44,319 –> 00:03:46,329
ribs move away from one another as you

49
00:03:46,329 –> 00:03:49,659
inhale and back towards one another as

50
00:03:49,659 –> 00:03:53,019
you exhale bringing your hands back onto

51
00:03:53,019 –> 00:03:56,829
your knees back on to your legs again

52
00:03:56,829 –> 00:04:02,230
focus on your core focus on your Center

53
00:04:02,230 –> 00:04:07,890
the rise and the fall of your breath

54
00:04:13,680 –> 00:04:17,668
if your eyes are closed open them now as

55
00:04:17,668 –> 00:04:19,579
you bring your hands to heart

56
00:04:19,579 –> 00:04:23,310
joining the palms pressing the thumbs to

57
00:04:23,310 –> 00:04:26,550
the front of the chest inhale feel the

58
00:04:26,550 –> 00:04:29,150
beating of the heart against the hands

59
00:04:29,150 –> 00:04:32,460
exhale and feel your breath against your

60
00:04:32,460 –> 00:04:40,020
fingers inhale to reach up taking the

61
00:04:40,020 –> 00:04:42,600
hands over the top of your head letting

62
00:04:42,600 –> 00:04:44,820
the shoulders glide down towards the

63
00:04:44,820 –> 00:04:47,910
hips turning your upper body towards

64
00:04:47,910 –> 00:04:50,729
your left knee releasing the right hand

65
00:04:50,729 –> 00:04:54,120
onto the left kneecap take your left arm

66
00:04:54,120 –> 00:05:03,330
up and over your body drop down through

67
00:05:03,330 –> 00:05:06,360
the left hip and look up under your left

68
00:05:06,360 –> 00:05:11,370
arm inhale and reach up taking your

69
00:05:11,370 –> 00:05:13,830
right hand towards the sky touching the

70
00:05:13,830 –> 00:05:16,740
left hand then using your core to turn

71
00:05:16,740 –> 00:05:19,160
the torso towards your right leg

72
00:05:19,160 –> 00:05:22,349
releasing the left hand onto the kneecap

73
00:05:22,349 –> 00:05:25,470
as the right arm reaches the up and over

74
00:05:25,470 –> 00:05:29,639
again gaze up under your bicep flare the

75
00:05:29,639 –> 00:05:33,210
fingers and breathe steady through your

76
00:05:33,210 –> 00:05:36,780
foundation inhale and rise both arms

77
00:05:36,780 –> 00:05:42,599
overhead joining your palms hands to

78
00:05:42,599 –> 00:05:47,190
heart inhale exhale bring the hands to

79
00:05:47,190 –> 00:05:50,970
mat and extend your legs back behind you

80
00:05:50,970 –> 00:05:53,940
finding tabletop pose

81
00:05:53,940 –> 00:05:56,850
hooking your 10 toes under push your

82
00:05:56,850 –> 00:05:59,400
legs towards the back of the mat let’s

83
00:05:59,400 –> 00:06:03,210
begin in plank shoulders stacked above

84
00:06:03,210 –> 00:06:06,530
the wrists fingers are pointing forward

85
00:06:06,530 –> 00:06:09,750
start to bend the knees draw your hips

86
00:06:09,750 –> 00:06:13,500
back lower the head and chest inhale

87
00:06:13,500 –> 00:06:15,480
come back to plank straightening your

88
00:06:15,480 –> 00:06:19,680
legs exhale connect to the core draw the

89
00:06:19,680 –> 00:06:24,800
hips back inhale lengthen the body

90
00:06:24,800 –> 00:06:27,720
exhale firing up through the center of

91
00:06:27,720 –> 00:06:33,300
your body inhale to plank on the next

92
00:06:33,300 –> 00:06:36,320
exhale bend your elbows straight back

93
00:06:36,320 –> 00:06:39,960
feeling chaturanga dandasana inhale

94
00:06:39,960 –> 00:06:43,370
return to plank send energy to the heels

95
00:06:43,370 –> 00:06:47,970
bend the knees take the head down inhale

96
00:06:47,970 –> 00:06:50,490
right knee forward touching your right

97
00:06:50,490 –> 00:06:54,830
arm exhale bend the knees chest down

98
00:06:54,830 –> 00:07:00,300
inhale the leg comes forward exhale take

99
00:07:00,300 –> 00:07:03,720
the hips lower inhale sweeping the right

100
00:07:03,720 –> 00:07:06,900
leg towards the right arm exhale take

101
00:07:06,900 –> 00:07:09,980
the right leg back inhale and plank

102
00:07:09,980 –> 00:07:13,020
exhale bend the knees draw the chest to

103
00:07:13,020 –> 00:07:15,990
the thighs inhale now as the left leg

104
00:07:15,990 –> 00:07:19,410
touches your left arm exhale surrender

105
00:07:19,410 –> 00:07:21,300
the knees

106
00:07:21,300 –> 00:07:25,520
inhale the leg forward exhale step back

107
00:07:25,520 –> 00:07:29,580
lowering hips one more time inhale bring

108
00:07:29,580 –> 00:07:34,040
the leg forward exhale shoot it back

109
00:07:34,040 –> 00:07:38,100
inhale to plank exhale soften the knees

110
00:07:38,100 –> 00:07:42,060
touch your belly to your thighs inhale

111
00:07:42,060 –> 00:07:45,810
return to plank draw the navel in

112
00:07:45,810 –> 00:07:49,010
towards the spine exhale chaturanga

113
00:07:49,010 –> 00:07:51,720
flipping your feet one foot and then the

114
00:07:51,720 –> 00:07:55,080
other inhale upward facing dog hips are

115
00:07:55,080 –> 00:07:57,960
high away from the floor top of your

116
00:07:57,960 –> 00:08:00,690
head is reaching up chaturanga dandasana

117
00:08:00,690 –> 00:08:04,200
elbows Bend reach the hips back downward

118
00:08:04,200 –> 00:08:05,780
facing dog

119
00:08:05,780 –> 00:08:09,180
always feel your core drawing in towards

120
00:08:09,180 –> 00:08:11,940
the spine thread the navel in create

121
00:08:11,940 –> 00:08:13,560
strength through the center of your body

122
00:08:13,560 –> 00:08:17,580
to lengthen out your lower back strong

123
00:08:17,580 –> 00:08:20,160
legs pushing both heels down towards the

124
00:08:20,160 –> 00:08:23,640
earth inhale come forward find plank

125
00:08:23,640 –> 00:08:28,020
exhale chaturanga inhale upward dog the

126
00:08:28,020 –> 00:08:31,470
legs are incredibly engaged exhale

127
00:08:31,470 –> 00:08:35,150
chaturanga inhale through plank exhale

128
00:08:35,150 –> 00:08:38,210
returning to downward facing dog

129
00:08:38,210 –> 00:08:40,799
center of your palm is pushing deeply

130
00:08:40,799 –> 00:08:42,809
into the mat in front of you and the

131
00:08:42,809 –> 00:08:44,280
heels are yearning towards the mat

132
00:08:44,280 –> 00:08:47,760
behind inhale take your right leg to sky

133
00:08:47,760 –> 00:08:51,180
flexing your foot exhale right knee to

134
00:08:51,180 –> 00:08:53,760
chest inhale reach a little bit higher

135
00:08:53,760 –> 00:08:55,970
so you’re standing in that right leg

136
00:08:55,970 –> 00:08:59,420
exhale right knee towards your heart

137
00:08:59,420 –> 00:09:02,070
inhale reaching even higher keep the

138
00:09:02,070 –> 00:09:04,800
hips even exhale right foot between the

139
00:09:04,800 –> 00:09:08,310
hands left knee the mat inhale now as

140
00:09:08,310 –> 00:09:11,940
both arms reach up overhead feel the

141
00:09:11,940 –> 00:09:13,680
shoulders and the hips and

142
00:09:13,680 –> 00:09:17,460
in your heart lift up exhale place the

143
00:09:17,460 –> 00:09:20,910
palms next to your right foot inhale now

144
00:09:20,910 –> 00:09:23,760
is the right leg shoots back and up with

145
00:09:23,760 –> 00:09:28,260
strength on the next exhale drop into

146
00:09:28,260 –> 00:09:31,380
chaturanga with one leg elevated upward

147
00:09:31,380 –> 00:09:34,740
facing dog with two legs downward facing

148
00:09:34,740 –> 00:09:35,130
dog

149
00:09:35,130 –> 00:09:39,810
through your chaturanga inhale lengthen

150
00:09:39,810 –> 00:09:43,500
the spine exhale soften your hips engage

151
00:09:43,500 –> 00:09:45,750
in the front of your legs to lengthen

152
00:09:45,750 –> 00:09:49,470
the back left leg floats up inhales you

153
00:09:49,470 –> 00:09:52,560
reach the leg high feel your toes

154
00:09:52,560 –> 00:09:56,120
curling in exhale draw knee to chest

155
00:09:56,120 –> 00:09:59,940
inhale take the leg even higher exhale

156
00:09:59,940 –> 00:10:02,850
connect towards your core inhale

157
00:10:02,850 –> 00:10:05,880
reaching up find length exhale step the

158
00:10:05,880 –> 00:10:08,130
foot between the hands right knee on the

159
00:10:08,130 –> 00:10:11,370
mat inhale both arms sweep up towards

160
00:10:11,370 –> 00:10:14,610
the sky exhale push the pubic bone down

161
00:10:14,610 –> 00:10:17,610
towards your left heel liberation

162
00:10:17,610 –> 00:10:19,410
through the chest and heart flare

163
00:10:19,410 –> 00:10:20,850
through the fingers letting that energy

164
00:10:20,850 –> 00:10:25,260
surge straight out and up exhale lower

165
00:10:25,260 –> 00:10:26,210
the hands

166
00:10:26,210 –> 00:10:29,600
inhale leg to sky pushing directly into

167
00:10:29,600 –> 00:10:32,930
your heel exhale into a chaturanga

168
00:10:32,930 –> 00:10:36,260
dandasana one leg upward facing dog

169
00:10:36,260 –> 00:10:39,380
flipping your feet downward-facing dog

170
00:10:39,380 –> 00:10:42,470
through chaturanga remember in any of

171
00:10:42,470 –> 00:10:44,690
these transitions to modify you can use

172
00:10:44,690 –> 00:10:47,600
your knees against the mat build your

173
00:10:47,600 –> 00:10:50,899
strength gradually and naturally always

174
00:10:50,899 –> 00:10:53,630
listening to your body look two hands

175
00:10:53,630 –> 00:10:57,170
step or lightly hop between them forward

176
00:10:57,170 –> 00:10:57,640
fold

177
00:10:57,640 –> 00:11:00,290
halfway up creating a number seven with

178
00:11:00,290 –> 00:11:03,920
your body exhale deep forward fold

179
00:11:03,920 –> 00:11:06,950
take your gaze between your legs pushing

180
00:11:06,950 –> 00:11:09,350
down into your fingers inhale again come

181
00:11:09,350 –> 00:11:13,250
halfway up flat in the back exhale using

182
00:11:13,250 –> 00:11:17,959
your core to drop the torso inhale now

183
00:11:17,959 –> 00:11:19,820
as both arms reach forward and up

184
00:11:19,820 –> 00:11:23,570
towards the sky as you exhale join the

185
00:11:23,570 –> 00:11:26,680
palms bring the hands again to the heart

186
00:11:26,680 –> 00:11:29,380
inhale reach up look up to the thumbs

187
00:11:29,380 –> 00:11:31,880
exhale through your core line to the

188
00:11:31,880 –> 00:11:34,000
earth fingers in line with your toes

189
00:11:34,000 –> 00:11:37,490
halfway up inhale deep forward fold

190
00:11:37,490 –> 00:11:42,160
exhale inhale to plank step or hop back

191
00:11:42,160 –> 00:11:44,390
strong through your body as you lower

192
00:11:44,390 –> 00:11:45,380
through chaturanga

193
00:11:45,380 –> 00:11:49,070
halfway down or less inhale upward

194
00:11:49,070 –> 00:11:52,190
facing dog on the top of the feet core

195
00:11:52,190 –> 00:11:53,900
is always engaged to protect your lower

196
00:11:53,900 –> 00:11:58,010
back through chaturanga inhaling to

197
00:11:58,010 –> 00:12:01,670
plank exhaling downward facing dog

198
00:12:01,670 –> 00:12:04,490
lift your heels on the inhale step

199
00:12:04,490 –> 00:12:07,850
forward as you exhale inhale come

200
00:12:07,850 –> 00:12:10,420
halfway up lengthen the spine exhale

201
00:12:10,420 –> 00:12:13,550
core initiates the dropping of the torso

202
00:12:13,550 –> 00:12:15,860
inhale root into your feet lift up

203
00:12:15,860 –> 00:12:19,790
exhale hinge at the hips come down Sri

204
00:12:19,790 –> 00:12:21,830
Namaskar saluting the light in your own

205
00:12:21,830 –> 00:12:27,320
heart exhale fold inhale to plank step

206
00:12:27,320 –> 00:12:31,160
or hop exhale through chaturanga touch

207
00:12:31,160 –> 00:12:34,430
your ribs with your elbows here inhale

208
00:12:34,430 –> 00:12:36,650
upward facing dog or drum Luca

209
00:12:36,650 –> 00:12:40,270
feel the rise of your head of your heart

210
00:12:40,270 –> 00:12:44,120
exhale through chaturanga to downward

211
00:12:44,120 –> 00:12:48,170
facing dog take your hips back push your

212
00:12:48,170 –> 00:12:50,600
hands forward to reach your hips even

213
00:12:50,600 –> 00:12:54,440
further back feel your heels yearning

214
00:12:54,440 –> 00:12:56,840
for the floor feel the front of your

215
00:12:56,840 –> 00:13:01,420
legs engage inhale lift your heels

216
00:13:01,420 –> 00:13:05,080
exhale step or hop between the hands

217
00:13:05,080 –> 00:13:10,070
halfway up inhale exhale deep forward

218
00:13:10,070 –> 00:13:13,340
fold inhale reach both hands forward and

219
00:13:13,340 –> 00:13:16,630
up to the sky exhale hands to heart

220
00:13:16,630 –> 00:13:19,610
inhale deeply bend the knees take your

221
00:13:19,610 –> 00:13:21,560
hands first in front of your chest and

222
00:13:21,560 –> 00:13:25,040
then up above you draw the navel in to

223
00:13:25,040 –> 00:13:27,770
spine round rather than arch your lower

224
00:13:27,770 –> 00:13:31,330
back here and then fold hands to mat

225
00:13:31,330 –> 00:13:34,150
halfway up inhale lengthen the spine

226
00:13:34,150 –> 00:13:38,540
chaturanga dandasana exhale inhale

227
00:13:38,540 –> 00:13:41,830
upward facing dog

228
00:13:42,149 –> 00:13:45,990
exhaling downward facing dog

229
00:13:45,990 –> 00:13:48,519
softening your elbows flipping your feet

230
00:13:48,519 –> 00:13:51,550
using your core to move your hips back

231
00:13:51,550 –> 00:13:54,220
feel each and every part of that

232
00:13:54,220 –> 00:13:57,160
transition right foot forward left heel

233
00:13:57,160 –> 00:14:00,870
to mat inhale warrior one arms overhead

234
00:14:00,870 –> 00:14:05,139
chest is broad and open exhale hands to

235
00:14:05,139 –> 00:14:08,260
mat right leg shoots back chaturanga

236
00:14:08,260 –> 00:14:11,760
dandasana upward facing dog inhale

237
00:14:11,760 –> 00:14:13,480
downward facing dog

238
00:14:13,480 –> 00:14:16,839
exhale try and do that additional

239
00:14:16,839 –> 00:14:20,310
chaturanga in every transition you can

240
00:14:20,310 –> 00:14:23,139
left leg forward right heel to mat

241
00:14:23,139 –> 00:14:26,290
inhale rise feel the chest and arms lift

242
00:14:26,290 –> 00:14:30,279
exhale lower back down inhale plank or

243
00:14:30,279 –> 00:14:32,440
one-legged moving through chaturanga

244
00:14:32,440 –> 00:14:36,970
upward facing dog on the inhale downward

245
00:14:36,970 –> 00:14:39,850
facing dog as you exhale with or without

246
00:14:39,850 –> 00:14:43,000
that additional chaturanga just giving

247
00:14:43,000 –> 00:14:44,800
yourself the opportunity to build

248
00:14:44,800 –> 00:14:49,180
strength slowly over time feel the heels

249
00:14:49,180 –> 00:14:52,630
drop feel the navel thread in lift the

250
00:14:52,630 –> 00:14:56,790
heels step or hop forward forward fold

251
00:14:56,790 –> 00:14:59,529
inhale halfway up create the number

252
00:14:59,529 –> 00:15:02,019
seven of the body deepen your fold now

253
00:15:02,019 –> 00:15:05,740
as you exhale inhale rise finding chair

254
00:15:05,740 –> 00:15:10,510
pose again arms in front or overhead not

255
00:15:10,510 –> 00:15:13,360
arching the lower back bring hands to

256
00:15:13,360 –> 00:15:17,130
heart again return to chair Bukit asana

257
00:15:17,130 –> 00:15:20,620
inhale feel your heart lift as you

258
00:15:20,620 –> 00:15:23,470
exhale feel the navel draw in to spine

259
00:15:23,470 –> 00:15:25,850
lowering the chest and hands

260
00:15:25,850 –> 00:15:28,340
inhale come halfway up and lengthen

261
00:15:28,340 –> 00:15:32,540
exhale chaturanga soft elbows upward

262
00:15:32,540 –> 00:15:35,590
facing dog inhale reach up exhale

263
00:15:35,590 –> 00:15:37,310
downward facing dog

264
00:15:37,310 –> 00:15:41,090
hips back inhale right foot forward left

265
00:15:41,090 –> 00:15:44,120
heel to mat warrior one take the arms up

266
00:15:44,120 –> 00:15:47,650
exhale hands to mat lift your back heel

267
00:15:47,650 –> 00:15:50,680
shoot your right leg back and lower

268
00:15:50,680 –> 00:15:54,140
inhale upward facing dog roll the heels

269
00:15:54,140 –> 00:15:58,010
together exhale downward facing dog

270
00:15:58,010 –> 00:16:02,210
heels to mat inhale now is the right leg

271
00:16:02,210 –> 00:16:04,780
steps between the hands warrior one

272
00:16:04,780 –> 00:16:08,570
confident foundation exhale hands to mat

273
00:16:08,570 –> 00:16:10,880
right leg back as you lower through

274
00:16:10,880 –> 00:16:14,060
chaturanga inhale upward facing dog feel

275
00:16:14,060 –> 00:16:16,610
the chest spread exhale downward facing

276
00:16:16,610 –> 00:16:19,580
dog inhale now the left foot steps

277
00:16:19,580 –> 00:16:21,620
between the hands right heel to mat rise

278
00:16:21,620 –> 00:16:25,220
warrior one arms overhead exhaling

279
00:16:25,220 –> 00:16:27,170
slowly releasing the air out of your

280
00:16:27,170 –> 00:16:29,960
body shoot your left leg back find your

281
00:16:29,960 –> 00:16:32,870
core here chaturanga upward facing dog

282
00:16:32,870 –> 00:16:35,210
on the inhale heels together energize

283
00:16:35,210 –> 00:16:36,360
the center line

284
00:16:36,360 –> 00:16:38,639
downward-facing dog through chaturanga

285
00:16:38,639 –> 00:16:41,879
dandasana inhale to lift your heels

286
00:16:41,879 –> 00:16:45,119
exhale step or hop directly between your

287
00:16:45,119 –> 00:16:48,689
thumbs forward fold inhale finding chair

288
00:16:48,689 –> 00:16:51,269
pose utkatasana hands in front or

289
00:16:51,269 –> 00:16:55,799
overhead dry the navel into spine join

290
00:16:55,799 –> 00:16:58,199
the palms bring your thumbs to the front

291
00:16:58,199 –> 00:17:01,049
of the chest and breathe feel the rise

292
00:17:01,049 –> 00:17:03,029
and fall of the breath with these the

293
00:17:03,029 –> 00:17:06,029
hands step out hips distance apart with

294
00:17:06,029 –> 00:17:08,669
your feet roll the shoulders up back and

295
00:17:08,669 –> 00:17:12,689
down feeling your foundation feel your

296
00:17:12,689 –> 00:17:15,630
feet prepare the body to move with the

297
00:17:15,630 –> 00:17:18,359
breath inhale now as you take your right

298
00:17:18,359 –> 00:17:21,449
leg to sky lifting both arms extending

299
00:17:21,449 –> 00:17:23,880
the leg out in front of you flexing your

300
00:17:23,880 –> 00:17:26,220
right foot using every muscle in your

301
00:17:26,220 –> 00:17:28,950
right leg lift the knee and step your

302
00:17:28,950 –> 00:17:30,539
right leg back land on the ball of your

303
00:17:30,539 –> 00:17:32,700
foot bring the knee to floor inhale lift

304
00:17:32,700 –> 00:17:35,279
the chest exhale straighten your left

305
00:17:35,279 –> 00:17:37,320
leg lower your fingertips and look

306
00:17:37,320 –> 00:17:41,070
beyond your left toes inhale bring your

307
00:17:41,070 –> 00:17:45,019
hips forward arms overhead as you exhale

308
00:17:45,019 –> 00:17:48,769
slowly push the hands down looking down

309
00:17:48,769 –> 00:17:52,010
inhale lift up take the arms up exhale

310
00:17:52,010 –> 00:17:55,950
hands to mat inhales you take your left

311
00:17:55,950 –> 00:17:59,149
leg and shoot it back exhale chaturanga

312
00:17:59,149 –> 00:18:03,809
inhale upward facing dog exhale downward

313
00:18:03,809 –> 00:18:04,409
facing dog

314
00:18:04,409 –> 00:18:07,919
energize the heels to floor on the next

315
00:18:07,919 –> 00:18:10,710
inhale take the left leg up and then

316
00:18:10,710 –> 00:18:14,669
step it between the hands inhaling lift

317
00:18:14,669 –> 00:18:17,549
your right leg flex your foot exhale

318
00:18:17,549 –> 00:18:20,549
join the feet inhale lift up reach up

319
00:18:20,549 –> 00:18:21,970
with your arms

320
00:18:21,970 –> 00:18:24,490
exhale hands straight through the center

321
00:18:24,490 –> 00:18:26,889
line left leg lifts inhale take your

322
00:18:26,889 –> 00:18:29,919
arms up exhale kick the left heel in

323
00:18:29,919 –> 00:18:33,250
front inhale bend the knee exhale step

324
00:18:33,250 –> 00:18:36,899
back inhale arms overhead need a floor

325
00:18:36,899 –> 00:18:39,610
exhale straighten your right leg flex

326
00:18:39,610 –> 00:18:42,669
your foot lower your fingers on the next

327
00:18:42,669 –> 00:18:45,879
inhale hips forward arms up lift the

328
00:18:45,879 –> 00:18:48,850
chest lift your arms exhale push down

329
00:18:48,850 –> 00:18:52,059
energizing both legs inhale to lift the

330
00:18:52,059 –> 00:18:55,779
arms exhale connect your palms inhale

331
00:18:55,779 –> 00:18:57,580
shoot your leg back your solid and

332
00:18:57,580 –> 00:19:00,309
strong moving through chaturanga keeping

333
00:19:00,309 –> 00:19:01,929
your shoulders safe by keeping your

334
00:19:01,929 –> 00:19:04,769
elbows in as you exhale push back

335
00:19:04,769 –> 00:19:08,049
downward facing dog right leg Rises on

336
00:19:08,049 –> 00:19:10,389
the inhale and then steps between your

337
00:19:10,389 –> 00:19:13,090
hands as you exhale inhale lift up

338
00:19:13,090 –> 00:19:16,059
flexing that left leg exhale join the

339
00:19:16,059 –> 00:19:18,940
feet inhale sweep both arms overhead

340
00:19:18,940 –> 00:19:22,210
exhale hands straight through inhale

341
00:19:22,210 –> 00:19:25,450
right leg Rises yet again exhale pushing

342
00:19:25,450 –> 00:19:29,860
forward inhale lift the knee exhale step

343
00:19:29,860 –> 00:19:31,509
the right leg back bring the knee to

344
00:19:31,509 –> 00:19:34,629
floor arms overhead bringing your

345
00:19:34,629 –> 00:19:36,639
fingertips down flex the left foot

346
00:19:36,639 –> 00:19:38,950
straightening it as best you can look

347
00:19:38,950 –> 00:19:42,580
forward inhale hips forward arms

348
00:19:42,580 –> 00:19:43,120
overhead

349
00:19:43,120 –> 00:19:46,090
using your core to drop the hips towards

350
00:19:46,090 –> 00:19:48,460
the mat push your hands down to the

351
00:19:48,460 –> 00:19:51,899
earth inhale lift your arms up exhale

352
00:19:51,899 –> 00:19:54,879
connect the palms strengthen their core

353
00:19:54,879 –> 00:19:57,190
and shoot your left leg straight back

354
00:19:57,190 –> 00:19:58,850
chaturanga

355
00:19:58,850 –> 00:20:02,300
upward-facing dog inhale engaging your

356
00:20:02,300 –> 00:20:04,550
legs downward facing dog

357
00:20:04,550 –> 00:20:08,770
exhale inhale lift your left leg exhale

358
00:20:08,770 –> 00:20:11,750
step the foot between your hands with

359
00:20:11,750 –> 00:20:13,490
the right leg as you inhale with the

360
00:20:13,490 –> 00:20:15,460
option of bring your arms forward

361
00:20:15,460 –> 00:20:19,730
connect your feet inhale rise exhale

362
00:20:19,730 –> 00:20:23,120
hand straight through left leg inhale

363
00:20:23,120 –> 00:20:25,970
lift the leg exhale push the foot

364
00:20:25,970 –> 00:20:29,330
forward bend the knee as you inhale step

365
00:20:29,330 –> 00:20:32,180
back exhale inhale lift your chest and

366
00:20:32,180 –> 00:20:35,750
arms exhale fingers to mat flexing your

367
00:20:35,750 –> 00:20:38,060
right foot inhale bringing your hips

368
00:20:38,060 –> 00:20:41,810
forward arms overhead look down exhale

369
00:20:41,810 –> 00:20:43,810
push down with strength and conviction

370
00:20:43,810 –> 00:20:47,420
inhale lift your arms up exhale palms to

371
00:20:47,420 –> 00:20:49,580
mat right leg back on the inhale

372
00:20:49,580 –> 00:20:52,850
chaturanga exhale inhale upward facing

373
00:20:52,850 –> 00:20:56,330
dog exhale downward facing dog

374
00:20:56,330 –> 00:20:59,000
right leg lifts as you inhale step it

375
00:20:59,000 –> 00:21:01,730
between your hands exhale inhale left

376
00:21:01,730 –> 00:21:04,310
leg up with the option of arms extending

377
00:21:04,310 –> 00:21:06,470
warrior 3 connect your feet as you

378
00:21:06,470 –> 00:21:10,430
exhale and lift up inhale hands to heart

379
00:21:10,430 –> 00:21:12,560
joining your palms full cycle of breath

380
00:21:12,560 –> 00:21:17,330
in and out release your hands now beside

381
00:21:17,330 –> 00:21:18,860
your hips and roll your shoulders again

382
00:21:18,860 –> 00:21:22,100
up back and down feel yourself rooting

383
00:21:22,100 –> 00:21:24,640
down into four corners of your feet and

384
00:21:24,640 –> 00:21:27,080
from that connection feel your

385
00:21:27,080 –> 00:21:30,430
foundation strong feel your core stable

386
00:21:30,430 –> 00:21:33,770
feel your shoulders relaxed your spine

387
00:21:33,770 –> 00:21:38,240
extending inhale lift up look up exhale

388
00:21:38,240 –> 00:21:40,670
drop the hands down in line with your

389
00:21:40,670 –> 00:21:44,300
toes forward fold halfway up inhale

390
00:21:44,300 –> 00:21:47,030
create the number seven exhale deep

391
00:21:47,030 –> 00:21:49,120
forward fold looking between your legs

392
00:21:49,120 –> 00:21:52,930
inhale to plank off back exhale to lower

393
00:21:52,930 –> 00:21:56,680
upward facing dog strong engaged legs

394
00:21:56,680 –> 00:21:58,370
downward facing dog

395
00:21:58,370 –> 00:22:02,030
looking back between your feet inhale

396
00:22:02,030 –> 00:22:04,340
the right leg reaches up to sky flexing

397
00:22:04,340 –> 00:22:06,650
your foot keeping your hips even

398
00:22:06,650 –> 00:22:08,660
exhale the right foot between your hands

399
00:22:08,660 –> 00:22:12,410
left heel to mat inhale feel the

400
00:22:12,410 –> 00:22:14,180
strength and stability in your front leg

401
00:22:14,180 –> 00:22:17,270
exhale push into your back leg and lift

402
00:22:17,270 –> 00:22:20,300
your torso arms are lifting finding

403
00:22:20,300 –> 00:22:21,110
warrior 1

404
00:22:21,110 –> 00:22:22,850
chest and hips are yearning for the

405
00:22:22,850 –> 00:22:24,950
front of your mat heart is lifting out

406
00:22:24,950 –> 00:22:28,130
belly draws in settle in to this pose

407
00:22:28,130 –> 00:22:30,790
and then bring your hands to your hips

408
00:22:30,790 –> 00:22:33,920
feel the hand and line the front of your

409
00:22:33,920 –> 00:22:36,470
hip bones your fingers will point in the

410
00:22:36,470 –> 00:22:38,300
direction that your hips are pointing

411
00:22:38,300 –> 00:22:40,730
giving you more awareness as to where it

412
00:22:40,730 –> 00:22:44,600
is we’re truly directing our body try

413
00:22:44,600 –> 00:22:46,130
and make subtle adjustments here

414
00:22:46,130 –> 00:22:48,500
tailbone under deepen the bend in your

415
00:22:48,500 –> 00:22:50,570
right knee and then push the left hip

416
00:22:50,570 –> 00:22:53,110
forward take your hands out in front

417
00:22:53,110 –> 00:22:55,460
notice where your shoulders are invite

418
00:22:55,460 –> 00:22:57,740
your right shoulder back and then lift

419
00:22:57,740 –> 00:23:01,970
your arms reassess this pose now connect

420
00:23:01,970 –> 00:23:05,750
to the core navel into spine pushing the

421
00:23:05,750 –> 00:23:08,420
tailbone down between the feet directly

422
00:23:08,420 –> 00:23:11,000
beneath the heart join your palms

423
00:23:11,000 –> 00:23:14,140
straighten your right leg hands to chest

424
00:23:14,140 –> 00:23:17,330
deepen the bend in your right knee lift

425
00:23:17,330 –> 00:23:19,580
the back heel up stack it above the ball

426
00:23:19,580 –> 00:23:22,340
of your foot as you lower the chest and

427
00:23:22,340 –> 00:23:24,200
extend your arms towards the front of

428
00:23:24,200 –> 00:23:27,320
the mat hands again separate to shoulder

429
00:23:27,320 –> 00:23:30,530
distance create a strong line from your

430
00:23:30,530 –> 00:23:33,170
middle finger down your arms into your

431
00:23:33,170 –> 00:23:36,350
tailbone now release the arms and then

432
00:23:36,350 –> 00:23:38,390
reach them back to the foot behind you

433
00:23:38,390 –> 00:23:40,400
flaring your finger still pull the

434
00:23:40,400 –> 00:23:42,920
shoulders away from the ears inhale the

435
00:23:42,920 –> 00:23:45,130
arms reach forward yet again slightly up

436
00:23:45,130 –> 00:23:47,840
exhale hands to the inside of your right

437
00:23:47,840 –> 00:23:49,220
foot right hand

438
00:23:49,220 –> 00:23:51,500
threads behind your calf placing the

439
00:23:51,500 –> 00:23:52,370
palm

440
00:23:52,370 –> 00:23:55,460
down against the mat try and hook your

441
00:23:55,460 –> 00:23:57,890
right arm behind your right calf it’s

442
00:23:57,890 –> 00:24:00,290
leverage here then the elbows and

443
00:24:00,290 –> 00:24:03,500
straighten your arms energized from your

444
00:24:03,500 –> 00:24:05,660
core and attempt to shoot the right leg

445
00:24:05,660 –> 00:24:07,880
out in front of you flexing your foot

446
00:24:07,880 –> 00:24:11,150
curl your toes in inhale swing the right

447
00:24:11,150 –> 00:24:13,940
leg back one legged chaturanga dandasana

448
00:24:13,940 –> 00:24:17,840
exhale inhale upward facing dog heels

449
00:24:17,840 –> 00:24:20,840
rotate towards one another push back

450
00:24:20,840 –> 00:24:25,059
into downward facing dog and breathe

451
00:24:25,300 –> 00:24:29,090
inhale now is that left leg reaches all

452
00:24:29,090 –> 00:24:32,300
the way up towards the sky exhale and

453
00:24:32,300 –> 00:24:34,100
step the foot between your hands

454
00:24:34,100 –> 00:24:37,179
rolling your right heel to the floor

455
00:24:37,179 –> 00:24:40,160
strong connection to foundation inhale

456
00:24:40,160 –> 00:24:43,160
lift your chest lift your arms exhale

457
00:24:43,160 –> 00:24:45,260
making subtle adjustments in your body

458
00:24:45,260 –> 00:24:48,950
to ease the hips down energize into both

459
00:24:48,950 –> 00:24:51,170
feet pushing your feet in two very

460
00:24:51,170 –> 00:24:54,440
different directions bring your hands to

461
00:24:54,440 –> 00:24:56,570
your hips and showing yourself where

462
00:24:56,570 –> 00:24:59,510
your hips are truly pointing subtle

463
00:24:59,510 –> 00:25:02,660
adjustments engaging the core pushing

464
00:25:02,660 –> 00:25:04,580
the right hip forward tucking the tail

465
00:25:04,580 –> 00:25:07,580
back arms in front of the chest pull the

466
00:25:07,580 –> 00:25:10,420
left shoulder back flare the fingers

467
00:25:10,420 –> 00:25:13,429
keeping your hips moving down and the

468
00:25:13,429 –> 00:25:15,350
shoulders even to the front of your mat

469
00:25:15,350 –> 00:25:18,200
here inhale as you lift your arms up

470
00:25:18,200 –> 00:25:21,440
exhale drop the shoulders down to the

471
00:25:21,440 –> 00:25:23,990
hips drop the hips down towards the

472
00:25:23,990 –> 00:25:27,260
floor all four corners of both front and

473
00:25:27,260 –> 00:25:28,130
back

474
00:25:28,130 –> 00:25:30,800
commit to the mat straightening your

475
00:25:30,800 –> 00:25:32,770
left leg as you inhale hands to heart

476
00:25:32,770 –> 00:25:35,390
exhale deepen the bend in the knee and

477
00:25:35,390 –> 00:25:38,740
lift your back heel lower the chest

478
00:25:38,740 –> 00:25:41,990
inhale arms reach forward and slightly

479
00:25:41,990 –> 00:25:44,870
up sloping diagonal line created by the

480
00:25:44,870 –> 00:25:48,830
arms torso and right leg swinging your

481
00:25:48,830 –> 00:25:51,440
arms down under your shoulders and then

482
00:25:51,440 –> 00:25:53,300
as you inhale reach them with energy

483
00:25:53,300 –> 00:25:55,790
towards the back of your mat the back

484
00:25:55,790 –> 00:25:58,580
foot inhale again reach your arms

485
00:25:58,580 –> 00:26:01,010
forward keeping the shoulders far away

486
00:26:01,010 –> 00:26:04,010
from your ears exhale the hands to the

487
00:26:04,010 –> 00:26:05,270
inside of the foot

488
00:26:05,270 –> 00:26:07,970
leave your left hand behind try and tuck

489
00:26:07,970 –> 00:26:11,180
your shoulder or your bicep and then use

490
00:26:11,180 –> 00:26:14,840
your core to lift the left leg energize

491
00:26:14,840 –> 00:26:18,020
the heel forward and with strength and

492
00:26:18,020 –> 00:26:21,410
energy swing the leg back to plank or

493
00:26:21,410 –> 00:26:23,420
one-legged plank through your vinyasa

494
00:26:23,420 –> 00:26:27,220
chaturanga upward dog on the inhale

495
00:26:27,220 –> 00:26:33,170
downward facing dog as you exhale inhale

496
00:26:33,170 –> 00:26:37,270
exhale heels to mat navel to spine

497
00:26:37,270 –> 00:26:39,530
shoulders away from the ears

498
00:26:39,530 –> 00:26:42,200
inhales you push your right heel back

499
00:26:42,200 –> 00:26:45,710
and up exhale bring the knee to chest

500
00:26:45,710 –> 00:26:48,770
chest over your hands inhale the leg

501
00:26:48,770 –> 00:26:51,890
extends back and up exhale touch the

502
00:26:51,890 –> 00:26:54,260
outside of your right arm with your

503
00:26:54,260 –> 00:26:57,290
kneecap inhale take the leg back and up

504
00:26:57,290 –> 00:27:01,490
exhale and touch your left elbow inhale

505
00:27:01,490 –> 00:27:02,899
the leg back and up

506
00:27:02,899 –> 00:27:06,029
exhale touch the left elbow extend the

507
00:27:06,029 –> 00:27:08,700
leg all from the core inhale the right

508
00:27:08,700 –> 00:27:12,179
leg extends up exhale and release the

509
00:27:12,179 –> 00:27:15,029
right foot next to the left solid

510
00:27:15,029 –> 00:27:17,580
foundation with your hands flare the

511
00:27:17,580 –> 00:27:21,989
fingers inhaling feel the chest roll

512
00:27:21,989 –> 00:27:24,119
forward over your palms exhale

513
00:27:24,119 –> 00:27:27,509
chaturanga neutralize the spine upward

514
00:27:27,509 –> 00:27:30,889
facing dog inhale downward facing dog

515
00:27:30,889 –> 00:27:34,769
exhale left leg lifts now on the inhale

516
00:27:34,769 –> 00:27:39,179
need a chest exhale inhale a little bit

517
00:27:39,179 –> 00:27:42,749
higher exhale touch the outside of your

518
00:27:42,749 –> 00:27:46,379
left arm inhale lift the leg exhale

519
00:27:46,379 –> 00:27:48,899
touch your right elbow transverse

520
00:27:48,899 –> 00:27:52,499
abdominals inhale lift up exhale try and

521
00:27:52,499 –> 00:27:56,009
extend inhale the left leg extends up

522
00:27:56,009 –> 00:27:59,009
towards the sky exhale release the foot

523
00:27:59,009 –> 00:28:01,799
to mat inhaling and strong and stable

524
00:28:01,799 –> 00:28:05,820
plank exhale through your vinyasa upward

525
00:28:05,820 –> 00:28:06,950
facing dog

526
00:28:06,950 –> 00:28:10,529
downward facing dog look between your

527
00:28:10,529 –> 00:28:13,549
feet lift the heels on the inhale and

528
00:28:13,549 –> 00:28:17,249
step or hop between your hands as you

529
00:28:17,249 –> 00:28:21,119
exhale forward fold inhale come halfway

530
00:28:21,119 –> 00:28:24,929
up lengthen the spine exhale deepen your

531
00:28:24,929 –> 00:28:28,680
fold look up towards your belly button

532
00:28:28,680 –> 00:28:31,500
inhale both arms reach forward and up

533
00:28:31,500 –> 00:28:34,740
pushing down into your feet exhale bring

534
00:28:34,740 –> 00:28:36,000
your hands to heart

535
00:28:36,000 –> 00:28:37,590
joining the palms at the front of the

536
00:28:37,590 –> 00:28:40,700
chest feel yourself standing strong in

537
00:28:40,700 –> 00:28:44,580
Tadasana Mountain Pose strong connection

538
00:28:44,580 –> 00:28:46,890
from the bottom of the feet up through

539
00:28:46,890 –> 00:28:50,570
the legs into the torso soft shoulders

540
00:28:50,570 –> 00:28:53,720
extending the spine the top of your head

541
00:28:53,720 –> 00:28:56,100
inhale now as you bring the hands to the

542
00:28:56,100 –> 00:28:59,160
hips find all four corners of your feet

543
00:28:59,160 –> 00:29:01,770
and relax your toes bring your right leg

544
00:29:01,770 –> 00:29:05,750
up on the inhale flexing your foot as

545
00:29:05,750 –> 00:29:09,450
you exhale push the heel out in front of

546
00:29:09,450 –> 00:29:13,440
you from your core feel that 90 degree

547
00:29:13,440 –> 00:29:15,990
angle created by your thigh and your

548
00:29:15,990 –> 00:29:18,560
torso bend the knee on the inhale and

549
00:29:18,560 –> 00:29:21,810
then cross your right ankle over your

550
00:29:21,810 –> 00:29:25,140
left knee as you exhale Bend that left

551
00:29:25,140 –> 00:29:28,200
knee and make a shelf give yourself

552
00:29:28,200 –> 00:29:32,460
somewhere to put your foot flexing that

553
00:29:32,460 –> 00:29:34,920
right foot will keep your knee protected

554
00:29:34,920 –> 00:29:39,150
as we open the hips sink and sit back

555
00:29:39,150 –> 00:29:43,110
push the tailbone down always always

556
00:29:43,110 –> 00:29:45,590
draw the navel in

557
00:29:45,590 –> 00:29:49,200
lowering your elbows now on to the knee

558
00:29:49,200 –> 00:29:52,710
and the ankle your right foot is still

559
00:29:52,710 –> 00:29:56,790
flexed if available bring your hands

560
00:29:56,790 –> 00:29:59,610
down to the mat stop anywhere along the

561
00:29:59,610 –> 00:30:04,650
way here hop the left foot a little bit

562
00:30:04,650 –> 00:30:06,690
further back so you can bring your shin

563
00:30:06,690 –> 00:30:08,910
on to the back of your arms bend your

564
00:30:08,910 –> 00:30:12,030
elbows and lift that left leg shoot it

565
00:30:12,030 –> 00:30:14,130
back from your core with conviction stay

566
00:30:14,130 –> 00:30:16,560
here or there will be an option to do a

567
00:30:16,560 –> 00:30:20,540
hop back shoot your legs into plank

568
00:30:20,540 –> 00:30:23,780
moving into downward facing dog or

569
00:30:23,780 –> 00:30:25,980
simply placing that left foot back down

570
00:30:25,980 –> 00:30:29,280
and letting yourself rise arms overhead

571
00:30:29,280 –> 00:30:32,250
right knee to the sky joining your feet

572
00:30:32,250 –> 00:30:35,520
if you’ve done in the hop back stay in

573
00:30:35,520 –> 00:30:36,570
downward facing dog

574
00:30:36,570 –> 00:30:40,220
now hop your feet between your hands

575
00:30:40,220 –> 00:30:43,230
inhale as you take your hands out in

576
00:30:43,230 –> 00:30:45,420
front of you and up overhead right knee

577
00:30:45,420 –> 00:30:48,630
to sky exhale bring that right foot down

578
00:30:48,630 –> 00:30:52,320
next to the left both options are here

579
00:30:52,320 –> 00:30:55,980
again in Tadasana Mountain Pose choose

580
00:30:55,980 –> 00:30:57,810
the option that works best for you in

581
00:30:57,810 –> 00:31:01,200
this series now let’s do the left side

582
00:31:01,200 –> 00:31:04,560
left leg lifts flexing your foot push

583
00:31:04,560 –> 00:31:07,050
the foot forward energizing all the way

584
00:31:07,050 –> 00:31:09,870
into your heel and your toes connection

585
00:31:09,870 –> 00:31:12,840
to core bending your knee again lift it

586
00:31:12,840 –> 00:31:13,580
high

587
00:31:13,580 –> 00:31:16,260
soften your right standing leg and cross

588
00:31:16,260 –> 00:31:18,840
your left ankle over the knee just as

589
00:31:18,840 –> 00:31:20,160
though you’re sitting cross-legged in a

590
00:31:20,160 –> 00:31:22,500
chair push your hips back and down

591
00:31:22,500 –> 00:31:24,630
expect to feel that chair under your sit

592
00:31:24,630 –> 00:31:27,330
bones at any moment keep that foot

593
00:31:27,330 –> 00:31:28,530
flexed keep your knee

594
00:31:28,530 –> 00:31:32,910
safe stop anywhere along the way arms

595
00:31:32,910 –> 00:31:35,540
out to the side for more stability

596
00:31:35,540 –> 00:31:39,450
slow and steady inhale full complete

597
00:31:39,450 –> 00:31:42,500
exhale hands to heart join your palms if

598
00:31:42,500 –> 00:31:44,640
it’s available to you bring your elbows

599
00:31:44,640 –> 00:31:47,070
down onto your joints the joints of your

600
00:31:47,070 –> 00:31:50,250
ankle and your knee lowering the torso a

601
00:31:50,250 –> 00:31:51,840
little closer to your thighs bring your

602
00:31:51,840 –> 00:31:53,270
hands to mat if that is available

603
00:31:53,270 –> 00:31:56,430
hooking that left foot around the back

604
00:31:56,430 –> 00:31:59,900
of your right arm keep the leg engaged

605
00:31:59,900 –> 00:32:02,790
create a shelf here and balance your

606
00:32:02,790 –> 00:32:05,880
left shin across that shelf right leg

607
00:32:05,880 –> 00:32:08,280
shoots back from the core pushing into

608
00:32:08,280 –> 00:32:09,930
your heel with the option of the hop

609
00:32:09,930 –> 00:32:12,530
back remember it’s just an option

610
00:32:12,530 –> 00:32:15,450
downward dog in the option waiting there

611
00:32:15,450 –> 00:32:19,250
or simply lowering the feet and rising

612
00:32:19,250 –> 00:32:21,630
finding Tadasana and both options

613
00:32:21,630 –> 00:32:25,680
eventually from downward facing dog to

614
00:32:25,680 –> 00:32:27,120
return to the front of your mat hop

615
00:32:27,120 –> 00:32:31,560
forward inhale as you soften your knees

616
00:32:31,560 –> 00:32:34,890
and reach up lifting the left knee and

617
00:32:34,890 –> 00:32:37,470
then placing it down next to the right

618
00:32:37,470 –> 00:32:40,800
foot with control softened from side to

619
00:32:40,800 –> 00:32:45,020
side hip to hip inhale lift your arms

620
00:32:45,020 –> 00:32:48,800
interlace the fingers behind you halfway

621
00:32:48,800 –> 00:32:51,950
up on the inhale deep forward fold

622
00:32:51,950 –> 00:32:53,960
exhale yoga mudra one tucking the chin

623
00:32:53,960 –> 00:32:56,330
in towards the throat pushing your

624
00:32:56,330 –> 00:32:58,550
pinkies out towards the floor in front

625
00:32:58,550 –> 00:33:00,410
of you and urge eyes to the front of

626
00:33:00,410 –> 00:33:03,760
your legs always connect to the core

627
00:33:03,760 –> 00:33:06,170
soften the knees now creating a shelf

628
00:33:06,170 –> 00:33:09,559
for your torso drop your thumbs onto

629
00:33:09,559 –> 00:33:11,840
your tailbone release the hands out to

630
00:33:11,840 –> 00:33:14,630
the side and then forward look beyond

631
00:33:14,630 –> 00:33:16,190
your fingertips which are flared and

632
00:33:16,190 –> 00:33:18,830
opened inhale lift up strong through

633
00:33:18,830 –> 00:33:20,780
your core strong through your Center

634
00:33:20,780 –> 00:33:24,130
hands to heart full cycle of breath

635
00:33:24,130 –> 00:33:27,320
release the hands pull your shoulders

636
00:33:27,320 –> 00:33:29,030
here again release any unnecessary

637
00:33:29,030 –> 00:33:31,640
tension you’re holding in that area of

638
00:33:31,640 –> 00:33:33,970
the body

639
00:33:36,700 –> 00:33:38,750
from here we’re softening the knees

640
00:33:38,750 –> 00:33:40,159
touching the floor first with our

641
00:33:40,159 –> 00:33:43,100
fingers working on that strong solid

642
00:33:43,100 –> 00:33:44,960
foundation as the knees pushed together

643
00:33:44,960 –> 00:33:46,669
in our arch of the feet are pushing

644
00:33:46,669 –> 00:33:49,460
together as well join your palms and

645
00:33:49,460 –> 00:33:51,350
lower your hands just above the knees

646
00:33:51,350 –> 00:33:54,260
before we twist first to the right left

647
00:33:54,260 –> 00:33:57,590
elbow crosses over that right knee the

648
00:33:57,590 –> 00:33:59,450
knees stay even you may even want to

649
00:33:59,450 –> 00:34:01,580
check the kneecaps to make sure your

650
00:34:01,580 –> 00:34:04,700
right kneecap hasn’t pulled back keeping

651
00:34:04,700 –> 00:34:07,250
the hips square rotating through the

652
00:34:07,250 –> 00:34:11,690
spine nice twist taking that left leg

653
00:34:11,690 –> 00:34:14,149
now shoot it back and go deeper into

654
00:34:14,149 –> 00:34:16,359
this twist land on the ball of your foot

655
00:34:16,359 –> 00:34:18,770
take your heart up on the inhale and

656
00:34:18,770 –> 00:34:20,770
your hips down as you exhale

657
00:34:20,770 –> 00:34:23,210
the next option will be spreading those

658
00:34:23,210 –> 00:34:24,980
wings taking your right arm up to the

659
00:34:24,980 –> 00:34:25,418
sky

660
00:34:25,418 –> 00:34:27,619
touching your left fingertips to the

661
00:34:27,619 –> 00:34:31,760
floor to go further binding it up the

662
00:34:31,760 –> 00:34:33,980
right hand behind your back the left

663
00:34:33,980 –> 00:34:36,619
hand will thread underneath that right

664
00:34:36,619 –> 00:34:38,690
hamstring connect your fingertips and

665
00:34:38,690 –> 00:34:40,909
then energize your hands towards your

666
00:34:40,909 –> 00:34:44,330
tailbone lean your chest back strong

667
00:34:44,330 –> 00:34:47,000
through the core neck is in line with

668
00:34:47,000 –> 00:34:50,139
your spine as it is part of your spine

669
00:34:50,139 –> 00:34:52,550
release the hands again if you have the

670
00:34:52,550 –> 00:34:56,418
bind opening the chest from there return

671
00:34:56,418 –> 00:34:58,220
the palms to one another everyone

672
00:34:58,220 –> 00:35:00,470
starting out in that initial twist look

673
00:35:00,470 –> 00:35:02,900
to the front of your mat join your feet

674
00:35:02,900 –> 00:35:05,990
deep in the bend in your knees inhale

675
00:35:05,990 –> 00:35:09,109
arms reach forward neutralize the spine

676
00:35:09,109 –> 00:35:12,410
in waterfall pose dropping the chest

677
00:35:12,410 –> 00:35:14,830
down as we grab on to opposite elbows

678
00:35:14,830 –> 00:35:16,910
being a little more passive in this

679
00:35:16,910 –> 00:35:19,369
forward fold simply allowing your mind

680
00:35:19,369 –> 00:35:21,200
in your body to take in everything

681
00:35:21,200 –> 00:35:23,869
you’ve done deepen the bend in the knees

682
00:35:23,869 –> 00:35:25,970
inhale reach your arms forward flare

683
00:35:25,970 –> 00:35:28,070
through those fingers strong connection

684
00:35:28,070 –> 00:35:30,890
to the core line hands to heart

685
00:35:30,890 –> 00:35:32,810
bring your belly close to your thighs

686
00:35:32,810 –> 00:35:35,270
and then use your core to turn your

687
00:35:35,270 –> 00:35:37,900
torso now to the left side of your mat

688
00:35:37,900 –> 00:35:40,580
right elbow crossing over the knee check

689
00:35:40,580 –> 00:35:43,130
your knees keep that left knee pushing

690
00:35:43,130 –> 00:35:46,310
forward hips or even feet are pushing

691
00:35:46,310 –> 00:35:48,230
down strong foundation

692
00:35:48,230 –> 00:35:51,200
let your heart lift on the inhale draw

693
00:35:51,200 –> 00:35:54,170
the navel into spine as you exhale now

694
00:35:54,170 –> 00:35:55,760
shoot your right leg back with strength

695
00:35:55,760 –> 00:35:58,730
and confidence landing on the ball of

696
00:35:58,730 –> 00:36:00,590
your foot go a little bit deeper here as

697
00:36:00,590 –> 00:36:03,080
you lift your heart higher exhale to

698
00:36:03,080 –> 00:36:04,730
draw the navel deeper in towards the

699
00:36:04,730 –> 00:36:07,670
spine option one can stay right here

700
00:36:07,670 –> 00:36:10,220
option to spread your wings left arm to

701
00:36:10,220 –> 00:36:13,610
sky right hand to mat progressing over

702
00:36:13,610 –> 00:36:16,580
time when your body’s ready to go even

703
00:36:16,580 –> 00:36:18,560
further take the left hand behind your

704
00:36:18,560 –> 00:36:21,350
back palm facing away from you right

705
00:36:21,350 –> 00:36:23,720
hand threads underneath that left leg

706
00:36:23,720 –> 00:36:26,240
connect the fingertips and move the bind

707
00:36:26,240 –> 00:36:28,670
down towards your tailbone both

708
00:36:28,670 –> 00:36:31,180
shoulders move back at the same time if

709
00:36:31,180 –> 00:36:35,000
you have the bind release it now join

710
00:36:35,000 –> 00:36:37,100
your palms at your heart remaining in

711
00:36:37,100 –> 00:36:39,560
that twist look forward to your left

712
00:36:39,560 –> 00:36:42,380
foot step your right foot there deep

713
00:36:42,380 –> 00:36:44,920
bending your knees arms reaching forward

714
00:36:44,920 –> 00:36:47,600
exhale hands to mat in line with your

715
00:36:47,600 –> 00:36:49,180
toes forward fold

716
00:36:49,180 –> 00:36:51,980
feel the length the warmth the heat

717
00:36:51,980 –> 00:36:54,650
you’ve created in your legs halfway up

718
00:36:54,650 –> 00:36:56,870
on the inhale deepen your fold

719
00:36:56,870 –> 00:36:59,810
as you exhale notice the progression of

720
00:36:59,810 –> 00:37:02,830
this asana throughout your practice

721
00:37:02,830 –> 00:37:05,120
inhale now as you come halfway up to

722
00:37:05,120 –> 00:37:07,360
lengthen the spine neutralizing the back

723
00:37:07,360 –> 00:37:10,010
exhale to drop the hips towards your

724
00:37:10,010 –> 00:37:12,860
heels heels are lifting inhale the arms

725
00:37:12,860 –> 00:37:14,570
reach directly up over the shoulders

726
00:37:14,570 –> 00:37:16,970
join your palms interweave the fingers

727
00:37:16,970 –> 00:37:18,620
and then push and rotate the palms

728
00:37:18,620 –> 00:37:21,890
towards the sky vertical spine navel

729
00:37:21,890 –> 00:37:24,760
drawing in tailbone is pointing down

730
00:37:24,760 –> 00:37:27,820
push the knees in for stability lift

731
00:37:27,820 –> 00:37:30,370
your heels up the hands and out come in

732
00:37:30,370 –> 00:37:32,350
front of you connect to the mat on

733
00:37:32,350 –> 00:37:34,720
either side of the feet use your core

734
00:37:34,720 –> 00:37:37,000
and shoot both legs straight back into

735
00:37:37,000 –> 00:37:39,550
plank lowering down now onto the elbows

736
00:37:39,550 –> 00:37:45,010
and the forearms inhale bring your chest

737
00:37:45,010 –> 00:37:47,910
forward exhale push your hips back

738
00:37:47,910 –> 00:37:50,920
opening the shoulders opening up the

739
00:37:50,920 –> 00:37:54,640
hips even more inhale come forward nose

740
00:37:54,640 –> 00:37:56,550
over your thumbs wiggle the feet back

741
00:37:56,550 –> 00:37:59,560
measure out your foundation by taking

742
00:37:59,560 –> 00:38:02,760
that right hand to the left elbow and

743
00:38:02,760 –> 00:38:05,710
then take your left arm up towards the

744
00:38:05,710 –> 00:38:08,890
sky opening the shoulder using the right

745
00:38:08,890 –> 00:38:11,140
side waist the obliques to lift your

746
00:38:11,140 –> 00:38:15,280
hips lower that left hand down bring the

747
00:38:15,280 –> 00:38:17,140
right hand forward return to your low

748
00:38:17,140 –> 00:38:19,770
plank as you exhale push your hips back

749
00:38:19,770 –> 00:38:23,500
let your heels begin to drop inhale come

750
00:38:23,500 –> 00:38:25,930
forward exhale now as you roll to the

751
00:38:25,930 –> 00:38:28,480
outer edge of your left foot pushing

752
00:38:28,480 –> 00:38:30,460
down into the left forearm the right arm

753
00:38:30,460 –> 00:38:33,190
reaches up stacking hips and shoulders

754
00:38:33,190 –> 00:38:35,410
here feeling the left side of your waist

755
00:38:35,410 –> 00:38:38,620
get nice and warm return that left arm

756
00:38:38,620 –> 00:38:41,440
and right arm back to neutral as you

757
00:38:41,440 –> 00:38:43,800
come back first to your low plank inhale

758
00:38:43,800 –> 00:38:47,730
exhale into your dolphin pose

759
00:38:47,730 –> 00:38:52,119
inhale to lift your heels exhale drop

760
00:38:52,119 –> 00:38:58,060
the knees find Child’s Pose breathing

761
00:38:58,060 –> 00:38:59,890
into the back of your body opening up

762
00:38:59,890 –> 00:39:01,990
the intercostals again as you roll and

763
00:39:01,990 –> 00:39:04,599
weave your breath through each and every

764
00:39:04,599 –> 00:39:09,089
rib come high nail into the fingertips

765
00:39:09,089 –> 00:39:15,970
and then drop down into the palms inhale

766
00:39:15,970 –> 00:39:19,420
to tabletop exhale elbows again

767
00:39:19,420 –> 00:39:22,780
returning down onto the mat extend one

768
00:39:22,780 –> 00:39:24,099
leg back at a time

769
00:39:24,099 –> 00:39:27,040
find your low plank push down into your

770
00:39:27,040 –> 00:39:30,550
elbows push back into your heels same

771
00:39:30,550 –> 00:39:33,310
core strength here the right leg begins

772
00:39:33,310 –> 00:39:36,160
to lift keeping your hips even rotating

773
00:39:36,160 –> 00:39:39,250
the toes towards the left leg exhale

774
00:39:39,250 –> 00:39:41,740
bring the right knee towards your right

775
00:39:41,740 –> 00:39:46,230
arm inhale shoot the leg straight back

776
00:39:46,230 –> 00:39:51,490
exhale draw in inhale shoot back stay

777
00:39:51,490 –> 00:39:53,550
encouraged stay with your breath

778
00:39:53,550 –> 00:39:58,329
exhale find core strength inhales you

779
00:39:58,329 –> 00:40:01,420
flex your foot exhale try and touch your

780
00:40:01,420 –> 00:40:02,730
shoulder

781
00:40:02,730 –> 00:40:06,480
inhale as you exhale take the right leg

782
00:40:06,480 –> 00:40:08,849
up and push the chest back downward

783
00:40:08,849 –> 00:40:12,390
facing dog variation feeling that right

784
00:40:12,390 –> 00:40:15,329
heel lift exhale place the right foot

785
00:40:15,329 –> 00:40:18,960
next to the left finding low plank yet

786
00:40:18,960 –> 00:40:22,140
again lift that left leg drop the left

787
00:40:22,140 –> 00:40:26,040
hip flex your left foot and then invite

788
00:40:26,040 –> 00:40:29,820
your knee towards your left arm inhale

789
00:40:29,820 –> 00:40:31,910
for length

790
00:40:31,910 –> 00:40:35,359
exhale strength draw the kneecap forward

791
00:40:35,359 –> 00:40:38,250
inhale finding lengthen that left leg

792
00:40:38,250 –> 00:40:43,619
exhale using your obliques inhale exhale

793
00:40:43,619 –> 00:40:46,250
fire up the belly find some heat here

794
00:40:46,250 –> 00:40:50,400
inhale shoot back as you exhale taking

795
00:40:50,400 –> 00:40:53,250
that downward facing dog variation deep

796
00:40:53,250 –> 00:40:56,310
stretch through your right leg slowly

797
00:40:56,310 –> 00:40:58,230
bring both feet together the back of

798
00:40:58,230 –> 00:41:01,770
your mat inhale to low plank exhale

799
00:41:01,770 –> 00:41:05,119
bring your hips down release your toes

800
00:41:05,119 –> 00:41:07,680
pushing your hands and elbows into the

801
00:41:07,680 –> 00:41:11,460
mat drawing your navel up away from the

802
00:41:11,460 –> 00:41:15,060
floor engage the core here back of your

803
00:41:15,060 –> 00:41:17,700
head is reaching towards your heels top

804
00:41:17,700 –> 00:41:20,210
of your head reaches up to go further

805
00:41:20,210 –> 00:41:23,790
energize your arms keep anchoring down

806
00:41:23,790 –> 00:41:26,849
through the pubic bone lift the skin

807
00:41:26,849 –> 00:41:29,880
directly underneath your bellybutton try

808
00:41:29,880 –> 00:41:32,420
and take it completely off the mat

809
00:41:32,420 –> 00:41:36,119
moving your hands even further in to

810
00:41:36,119 –> 00:41:39,150
broaden across the chest no compression

811
00:41:39,150 –> 00:41:40,980
in the lower back when we use the core

812
00:41:40,980 –> 00:41:44,040
lower the chest back down hands under

813
00:41:44,040 –> 00:41:49,400
the shoulders retucked your 10 toes

814
00:41:49,400 –> 00:41:53,430
inhale pushing back to plank exhale

815
00:41:53,430 –> 00:41:56,760
navel to spine slightly round your lower

816
00:41:56,760 –> 00:41:59,609
back here lift the back of your heart

817
00:41:59,609 –> 00:42:02,250
higher than your shoulder blades then

818
00:42:02,250 –> 00:42:09,410
lower inhale to lift exhale knees to mat

819
00:42:09,410 –> 00:42:11,880
bring your hips back towards your heels

820
00:42:11,880 –> 00:42:15,569
and then turn around towards the back of

821
00:42:15,569 –> 00:42:18,650
your mat extending the legs sit tall

822
00:42:18,650 –> 00:42:22,410
flex your feet engage the legs inhale

823
00:42:22,410 –> 00:42:24,210
the hands reach forward flaring your

824
00:42:24,210 –> 00:42:28,349
fingers lift the torso exhale with a

825
00:42:28,349 –> 00:42:31,109
straight spine lean back neck in line

826
00:42:31,109 –> 00:42:34,730
with the rest of your spine lower down

827
00:42:34,730 –> 00:42:38,359
pause here connect to your core

828
00:42:38,359 –> 00:42:42,569
inhale exhale a bit lower tease them out

829
00:42:42,569 –> 00:42:46,170
with your lower back exhale all the way

830
00:42:46,170 –> 00:42:50,359
down release the hands beside your hips

831
00:42:50,359 –> 00:42:53,760
energizing the palms into the mat flex

832
00:42:53,760 –> 00:42:55,760
your feet bring the knees to chest

833
00:42:55,760 –> 00:42:59,520
inhale extend the legs straight up start

834
00:42:59,520 –> 00:43:01,530
to connect your lower back to the mat

835
00:43:01,530 –> 00:43:04,349
beneath you keep this connection strong

836
00:43:04,349 –> 00:43:07,840
and stable using your core muscles

837
00:43:07,840 –> 00:43:10,270
as you inhale feel the length in the

838
00:43:10,270 –> 00:43:12,880
back of your legs strengthen your thighs

839
00:43:12,880 –> 00:43:15,310
exhale and lower these straight legs

840
00:43:15,310 –> 00:43:18,310
towards the mat inhale to lift back up

841
00:43:18,310 –> 00:43:21,430
pushing into your heels as you exhale

842
00:43:21,430 –> 00:43:23,590
the legs stay straight lower a little

843
00:43:23,590 –> 00:43:26,500
bit more inhale bring the knees in and

844
00:43:26,500 –> 00:43:28,720
push the heels straight up towards the

845
00:43:28,720 –> 00:43:33,240
sky exhale keep the core line engaged

846
00:43:33,240 –> 00:43:35,860
inhale now as the knees come back in

847
00:43:35,860 –> 00:43:38,920
pushing back towards the sky as you

848
00:43:38,920 –> 00:43:42,010
exhale lowers far down as you possibly

849
00:43:42,010 –> 00:43:46,600
can inhale to lift the legs exhale to

850
00:43:46,600 –> 00:43:48,610
lower the legs strength from the centre

851
00:43:48,610 –> 00:43:50,430
of your being strength from your core

852
00:43:50,430 –> 00:43:52,030
inhale to lift

853
00:43:52,030 –> 00:43:54,730
do your best stay encouraged exhale now

854
00:43:54,730 –> 00:43:56,920
and lift the chest looking between your

855
00:43:56,920 –> 00:43:59,500
inner thighs inhale to soften the chest

856
00:43:59,500 –> 00:44:02,650
back down as you exhale push the belly

857
00:44:02,650 –> 00:44:04,540
button towards the spine and lift the

858
00:44:04,540 –> 00:44:06,880
shoulders high inhale to soften

859
00:44:06,880 –> 00:44:10,420
keep your legs engaged exhale lift the

860
00:44:10,420 –> 00:44:12,880
chest higher inhale soften the shoulder

861
00:44:12,880 –> 00:44:15,760
blades back down exhale as you begin to

862
00:44:15,760 –> 00:44:17,680
lower your heels again to the bottom of

863
00:44:17,680 –> 00:44:21,490
your mat inhale lift your legs exhale to

864
00:44:21,490 –> 00:44:23,520
lift the chest and reach your fingertips

865
00:44:23,520 –> 00:44:26,890
inhale to release the chest exhale lower

866
00:44:26,890 –> 00:44:29,470
your heels towards the mat inhale lift

867
00:44:29,470 –> 00:44:32,440
your legs up exhale lift your shoulders

868
00:44:32,440 –> 00:44:35,470
up inhale soften your shoulders exhale

869
00:44:35,470 –> 00:44:38,920
release your heels down inhale lift the

870
00:44:38,920 –> 00:44:42,280
legs back up exhale flare your fingers

871
00:44:42,280 –> 00:44:44,050
as you lift the chest to reach into your

872
00:44:44,050 –> 00:44:47,020
hands and your knees now draw the knees

873
00:44:47,020 –> 00:44:48,850
into chest and rock very gently from

874
00:44:48,850 –> 00:44:51,580
side to side massaging your lower back

875
00:44:51,580 –> 00:44:53,650
and bracing all the strength that you’ve

876
00:44:53,650 –> 00:44:56,230
created in your core today

877
00:44:56,230 –> 00:44:58,510
bring your heels now as close to the sit

878
00:44:58,510 –> 00:45:00,849
bones as you possibly can push your

879
00:45:00,849 –> 00:45:03,060
knees together so we lift the hips up

880
00:45:03,060 –> 00:45:05,349
reaching the fingers down towards your

881
00:45:05,349 –> 00:45:08,500
heels finding our bridge pose anchoring

882
00:45:08,500 –> 00:45:10,990
down into the shoulders and then if it’s

883
00:45:10,990 –> 00:45:13,810
available bringing your hands behind the

884
00:45:13,810 –> 00:45:16,510
hips bringing your palms into the back

885
00:45:16,510 –> 00:45:17,980
of your hips at the base of your lower

886
00:45:17,980 –> 00:45:18,310
back

887
00:45:18,310 –> 00:45:20,890
to support the hips using your forearms

888
00:45:20,890 –> 00:45:24,670
from your elbow to your wrists feel the

889
00:45:24,670 –> 00:45:26,050
rise in the fall of your breath as you

890
00:45:26,050 –> 00:45:29,849
watch your breath move through the torso

891
00:45:29,940 –> 00:45:32,200
releasing the hands now so your fingers

892
00:45:32,200 –> 00:45:33,990
are reaching down towards your feet

893
00:45:33,990 –> 00:45:37,060
slowly lower the hips one vertebra at a

894
00:45:37,060 –> 00:45:41,440
time tailbone touches last roll even

895
00:45:41,440 –> 00:45:43,810
further into the shoulders as your chest

896
00:45:43,810 –> 00:45:47,140
moves towards your chin interlace the

897
00:45:47,140 –> 00:45:48,820
fingers and reach your knuckles now

898
00:45:48,820 –> 00:45:51,369
towards your heels remember here we’re

899
00:45:51,369 –> 00:45:53,440
stretching out the base of the neck keep

900
00:45:53,440 –> 00:45:55,599
your head incredibly still to keep the

901
00:45:55,599 –> 00:45:57,910
neck safe feel that beautiful stretch

902
00:45:57,910 –> 00:45:59,410
from the base of your neck all the way

903
00:45:59,410 –> 00:46:01,930
into the base of the skull palms now

904
00:46:01,930 –> 00:46:04,060
rotate up as we release the hips back

905
00:46:04,060 –> 00:46:06,579
down again letting your tailbone touch

906
00:46:06,579 –> 00:46:09,640
last bring the knees now into the chest

907
00:46:09,640 –> 00:46:11,859
and flex the feet taking the feet

908
00:46:11,859 –> 00:46:15,130
straight up taking your right leg cross

909
00:46:15,130 –> 00:46:16,900
it over your left just as though you’re

910
00:46:16,900 –> 00:46:19,930
doing garudasana take your left arm on

911
00:46:19,930 –> 00:46:23,109
top of your right arm weaving into this

912
00:46:23,109 –> 00:46:26,200
reclined variation inhale to open your

913
00:46:26,200 –> 00:46:29,980
body exhale close your body elbows and

914
00:46:29,980 –> 00:46:33,040
knees together inhale open create some

915
00:46:33,040 –> 00:46:35,829
space exhale strong contraction through

916
00:46:35,829 –> 00:46:38,589
the core inhale again as you open your

917
00:46:38,589 –> 00:46:41,570
body do your best here exhale

918
00:46:41,570 –> 00:46:46,170
inhale find length exhale strength push

919
00:46:46,170 –> 00:46:48,050
the navel down towards the Earth

920
00:46:48,050 –> 00:46:51,330
inhale exhale touch your elbows and

921
00:46:51,330 –> 00:46:55,890
knees inhale to open exhale release your

922
00:46:55,890 –> 00:46:59,330
arms out to the side palms turn down

923
00:46:59,330 –> 00:47:02,010
taking a nice twist now as you bring the

924
00:47:02,010 –> 00:47:03,830
knees over to the left hand

925
00:47:03,830 –> 00:47:06,300
bracing both shoulders against the earth

926
00:47:06,300 –> 00:47:09,390
turning your gaze to your right hand let

927
00:47:09,390 –> 00:47:12,150
the weight of your legs the binding of

928
00:47:12,150 –> 00:47:14,910
your legs help rotate your lower body in

929
00:47:14,910 –> 00:47:16,730
one direction

930
00:47:16,730 –> 00:47:18,960
use your core now bring your knees back

931
00:47:18,960 –> 00:47:22,320
to Center as you exhale release that

932
00:47:22,320 –> 00:47:24,780
binding and reach your hands up try and

933
00:47:24,780 –> 00:47:26,910
touch your toes use that core strength

934
00:47:26,910 –> 00:47:30,660
again place both feet back down heels in

935
00:47:30,660 –> 00:47:33,000
line with the sit bones hands in line

936
00:47:33,000 –> 00:47:36,810
with the hips inhale lift your hips try

937
00:47:36,810 –> 00:47:38,630
and move your heart towards your chin

938
00:47:38,630 –> 00:47:41,160
strong anchoring through your arms

939
00:47:41,160 –> 00:47:44,490
through your shoulders to go deeper in

940
00:47:44,490 –> 00:47:46,140
this you can even bind your fingers

941
00:47:46,140 –> 00:47:49,110
around the ankles themselves use your

942
00:47:49,110 –> 00:47:51,630
legs they’re there to help lift the hips

943
00:47:51,630 –> 00:47:53,550
giving you the strength that you need to

944
00:47:53,550 –> 00:47:56,610
open the chest when you’re ready release

945
00:47:56,610 –> 00:47:59,100
the hips one vertebra at a time

946
00:47:59,100 –> 00:48:02,580
tailbone touches last inhale legs

947
00:48:02,580 –> 00:48:06,030
lengthen up exhale soften the knees take

948
00:48:06,030 –> 00:48:08,880
your arms overhead and let’s do the

949
00:48:08,880 –> 00:48:11,220
other side left leg now winding around

950
00:48:11,220 –> 00:48:14,490
that right leg taking your right arm on

951
00:48:14,490 –> 00:48:17,580
top of your left arm garudasana arms and

952
00:48:17,580 –> 00:48:20,520
legs inhale open up touch the toes and

953
00:48:20,520 –> 00:48:22,850
fingers exhale connect elbow

954
00:48:22,850 –> 00:48:26,930
knees inhale to open exhale connect to

955
00:48:26,930 –> 00:48:29,090
your core connect to your foundation and

956
00:48:29,090 –> 00:48:32,240
your intention exhale close your body

957
00:48:32,240 –> 00:48:35,630
inhale open create some space exhale

958
00:48:35,630 –> 00:48:37,370
strong contraction through the core

959
00:48:37,370 –> 00:48:39,710
inhale again as you open your body do

960
00:48:39,710 –> 00:48:44,000
your best here exhale inhale now let’s

961
00:48:44,000 –> 00:48:46,640
sweep the arms out to the side exhale

962
00:48:46,640 –> 00:48:48,800
and roll your knees over towards your

963
00:48:48,800 –> 00:48:51,440
right hand take your gaze over to your

964
00:48:51,440 –> 00:48:53,990
left hand and push both shoulders down

965
00:48:53,990 –> 00:48:57,200
to the mat let gravity take over let

966
00:48:57,200 –> 00:49:00,470
gravity do all of the work here allow

967
00:49:00,470 –> 00:49:03,020
yourself to relax in the shoulders and

968
00:49:03,020 –> 00:49:06,560
the hips inhale now bring the knees back

969
00:49:06,560 –> 00:49:10,250
to Center exhale release and lift up

970
00:49:10,250 –> 00:49:13,960
touch your toes or do as best you can

971
00:49:13,960 –> 00:49:16,640
release the feet down under the sit

972
00:49:16,640 –> 00:49:19,550
bones hands beside the hips heels as

973
00:49:19,550 –> 00:49:21,410
close to the sit bones as possible

974
00:49:21,410 –> 00:49:23,870
inhale again as we push the hips to the

975
00:49:23,870 –> 00:49:26,720
sky as you push your heart to your chin

976
00:49:26,720 –> 00:49:29,780
and wiggle your fingers down as close as

977
00:49:29,780 –> 00:49:33,170
possible to your feet try and move those

978
00:49:33,170 –> 00:49:36,320
hips even closer to your shoulders feel

979
00:49:36,320 –> 00:49:38,570
your heart opening feel the back of your

980
00:49:38,570 –> 00:49:41,420
neck opening feel the strong connections

981
00:49:41,420 –> 00:49:43,640
to each and every part of your

982
00:49:43,640 –> 00:49:47,390
foundation here lift the heels and roll

983
00:49:47,390 –> 00:49:50,090
the spine back down one vertebra at a

984
00:49:50,090 –> 00:49:50,500
time

985
00:49:50,500 –> 00:49:53,870
tailbone touches last turn the palms

986
00:49:53,870 –> 00:49:56,360
towards the floor bend your knees inhale

987
00:49:56,360 –> 00:49:59,150
lift your legs back up flexing your feet

988
00:49:59,150 –> 00:50:02,690
curling your toes in wiggle the hands

989
00:50:02,690 –> 00:50:04,580
towards the bottom of your mat for

990
00:50:04,580 –> 00:50:07,220
strength push them down and then lift

991
00:50:07,220 –> 00:50:10,490
your hips up coming back into our plow

992
00:50:10,490 –> 00:50:14,060
pose halasana touching your toes behind

993
00:50:14,060 –> 00:50:17,000
the top of your head if available to you

994
00:50:17,000 –> 00:50:20,200
only inverting if it feels right

995
00:50:20,200 –> 00:50:23,250
whenever you go upside down remember

996
00:50:23,250 –> 00:50:25,620
to keep your neck safe by keeping your

997
00:50:25,620 –> 00:50:29,610
gaze at one point above you if you’d

998
00:50:29,610 –> 00:50:31,830
like to go further today perhaps into

999
00:50:31,830 –> 00:50:33,750
shoulderstand let’s bring the hands onto

1000
00:50:33,750 –> 00:50:36,450
the lower back elbows as close as

1001
00:50:36,450 –> 00:50:39,210
possible to one another supporting your

1002
00:50:39,210 –> 00:50:41,580
back by moving your hips up towards the

1003
00:50:41,580 –> 00:50:42,470
sky

1004
00:50:42,470 –> 00:50:44,940
when you’re ready use your core and lift

1005
00:50:44,940 –> 00:50:47,760
your legs preferably at the same time

1006
00:50:47,760 –> 00:50:51,180
using that core strength to line your

1007
00:50:51,180 –> 00:50:53,610
hips above your shoulders your heels

1008
00:50:53,610 –> 00:50:56,520
above your hips your chest is moving

1009
00:50:56,520 –> 00:50:59,310
towards your chin rather than your chin

1010
00:50:59,310 –> 00:51:03,320
being drawn in towards the chest

1011
00:51:05,600 –> 00:51:08,580
lower the toes back down to the earth

1012
00:51:08,580 –> 00:51:12,480
for plow pose release the hands connect

1013
00:51:12,480 –> 00:51:14,940
your hands to mat find your foundations

1014
00:51:14,940 –> 00:51:18,720
and engage your legs using strength from

1015
00:51:18,720 –> 00:51:21,869
your core roll your hips down one

1016
00:51:21,869 –> 00:51:25,200
vertebra at a time let your hips touch

1017
00:51:25,200 –> 00:51:28,140
down and then release your heels sitting

1018
00:51:28,140 –> 00:51:31,530
up using momentum from your legs moving

1019
00:51:31,530 –> 00:51:34,560
into our counter pose fish pose elbows

1020
00:51:34,560 –> 00:51:36,780
connect to mat hands behind your lower

1021
00:51:36,780 –> 00:51:39,869
back palms turned down so option one is

1022
00:51:39,869 –> 00:51:41,760
going to stay right here just opening

1023
00:51:41,760 –> 00:51:44,220
the chest option to let your head fall

1024
00:51:44,220 –> 00:51:47,070
back and touch the top of your head to

1025
00:51:47,070 –> 00:51:49,650
the floor option three straightens the

1026
00:51:49,650 –> 00:51:52,490
arms to lift your heart even higher

1027
00:51:52,490 –> 00:51:54,480
essentially we’re all doing the same

1028
00:51:54,480 –> 00:51:56,820
thing opening the heart and throat

1029
00:51:56,820 –> 00:52:00,090
chakra after it was closed down in our

1030
00:52:00,090 –> 00:52:03,060
inversion flex your feet find your core

1031
00:52:03,060 –> 00:52:05,880
strength and then lift your head release

1032
00:52:05,880 –> 00:52:07,859
the back of the chest onto your mat

1033
00:52:07,859 –> 00:52:10,590
again bend your knees bring them in

1034
00:52:10,590 –> 00:52:12,750
towards the chest and then release your

1035
00:52:12,750 –> 00:52:15,869
hands take your hands around your shins

1036
00:52:15,869 –> 00:52:18,060
interweave your fingers draw those knees

1037
00:52:18,060 –> 00:52:21,210
right on in towards the heart Rock very

1038
00:52:21,210 –> 00:52:23,520
gently from side to side massaging your

1039
00:52:23,520 –> 00:52:24,560
lower back

1040
00:52:24,560 –> 00:52:27,950
and then move your heart and your head

1041
00:52:27,950 –> 00:52:31,100
towards your legs lift up draw

1042
00:52:31,100 –> 00:52:34,490
everything in then release the head back

1043
00:52:34,490 –> 00:52:37,190
soften the fingers release the hands

1044
00:52:37,190 –> 00:52:40,340
down beside the hips extend first your

1045
00:52:40,340 –> 00:52:42,860
left leg up and then down to the bottom

1046
00:52:42,860 –> 00:52:45,860
of your mat placing it exactly where you

1047
00:52:45,860 –> 00:52:48,770
mean it to go the right leg does the

1048
00:52:48,770 –> 00:52:53,150
same falling open physically mentally

1049
00:52:53,150 –> 00:52:57,950
and emotionally in shavasana giving

1050
00:52:57,950 –> 00:52:59,810
yourself the opportunity right now to

1051
00:52:59,810 –> 00:53:04,310
lie still allowing those internal

1052
00:53:04,310 –> 00:53:11,420
currents to continue to move the

1053
00:53:11,420 –> 00:53:14,050
currents of the breath gentle thoughts

1054
00:53:14,050 –> 00:53:17,840
warm feelings let that light circulate

1055
00:53:17,840 –> 00:53:23,570
unobstructed let it move through you let

1056
00:53:23,570 –> 00:53:28,400
yourself stay here relax and let go this

1057
00:53:28,400 –> 00:53:32,980
is your time take as long as you need

1058
00:53:37,900 –> 00:53:40,210
from the bottom of your feet all the way

1059
00:53:40,210 –> 00:53:43,000
up your body to the top of your head try

1060
00:53:43,000 –> 00:53:46,450
and soften everything relax and let go

1061
00:53:46,450 –> 00:53:51,430
completely release the shoulders release

1062
00:53:51,430 –> 00:53:58,530
your toes release your fingers simply be

1063
00:53:58,530 –> 00:54:01,630
let go of the idea that we always need

1064
00:54:01,630 –> 00:54:04,270
to be doing something moving towards

1065
00:54:04,270 –> 00:54:07,360
accomplishing something take this

1066
00:54:07,360 –> 00:54:11,100
opportunity to be

1067
00:54:19,450 –> 00:54:23,660
simply follow the rise and the fall of

1068
00:54:23,660 –> 00:54:26,119
your breath as it moves through your

1069
00:54:26,119 –> 00:54:40,130
body with your eyes closed feel your

1070
00:54:40,130 –> 00:54:41,799
core

1071
00:54:41,799 –> 00:54:45,380
feel it physically first the center of

1072
00:54:45,380 –> 00:54:49,250
your being center of your light feel

1073
00:54:49,250 –> 00:54:51,529
that strength that solid foundation that

1074
00:54:51,529 –> 00:55:03,859
holds everything together let me go a

1075
00:55:03,859 –> 00:55:07,660
little deeper than that find your core

1076
00:55:07,660 –> 00:55:10,220
find the pillars of who it is that you

1077
00:55:10,220 –> 00:55:14,539
are and what it is you stand for feel

1078
00:55:14,539 –> 00:55:17,109
your connection to those pillars

1079
00:55:17,109 –> 00:55:21,950
unshaken that same strong stability that

1080
00:55:21,950 –> 00:55:23,869
same sense of holding everything

1081
00:55:23,869 –> 00:55:26,200
together

1082
00:55:36,339 –> 00:55:38,990
feel that emotional core now fill your

1083
00:55:38,990 –> 00:55:43,609
heart feel your heart open warm and

1084
00:55:43,609 –> 00:55:51,039
light vibrant shining freely fearlessly

1085
00:55:51,039 –> 00:55:54,640
connecting to those three centers

1086
00:55:54,640 –> 00:55:58,059
connecting to your core completely all

1087
00:55:58,059 –> 00:56:03,819
three pieces become one with your breath

1088
00:56:44,800 –> 00:00:00,000
you

Leave a Reply

Your email address will not be published. Required fields are marked *