Hatha yoga for neck and shoulder health

Hatha Yoga for Neck and Shoulder Health – 57 minutes Pain Discomfort Stress Relief

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as with any lifestyle change or physical

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exercise program consult your physician

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before you begin your yoga practice if

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you are pregnant discuss your yoga

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practice with your yoga instructor as

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your pregnancy progresses you will need

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to modify or avoid certain poses move at

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your own pace and modify the poses as

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needed in order to maintain alignment

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and easy breathing in every pose if you

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feel any discomfort dizziness or pain

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during your practice either modify the

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pose so that you are comfortable or take

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a few moments to rest it is very

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important that you listen to your body

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and practice yoga in the manner that is

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the safest and most comfortable for you

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namaste

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my name is Mike L’Oreal this is the neck

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and shoulder series and exhale slowly

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dropping your left ear to the left

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shoulder keeping the back nice and

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straight

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sinking the seat bones into the ground

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into the earth

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breathing deeply into the lower belly

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staying with the breath staying focused

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single pointedly on the breath on the

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sensations within the body just noticing

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them as you keep on breathing keep

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dropping that right shoulder back and

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down getting nice length in the neck

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inhale pressing the chin forwards

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keeping that left ear pressed towards

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the shoulder breathing in deep

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staying with the breath here keep on

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dropping that right shoulder back and

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down tucking the chin in towards the

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chest now we long gating the back of the

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neck staying with the breath keeping the

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head tall as that left shoulder in here

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draw towards one another

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staying with the breath breathing in

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deeply exhaling releasing all that neck

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tension inhale head back to centre

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and all the way back up and exhaling

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dropping that right ear to the right

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shoulder dropping that left shoulder

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down and away from that left ear

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staying with the breath staying nice and

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tall in the spine reaching those sit

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bones deep down into the earth inhale

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pressing the chin away from the chest

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stretching out the sternocleidomastoid

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muscles at the front of the neck

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staying with the breath keep dropping

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that left shoulder back down in a way

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keep breathing finding the length in the

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front of the neck oftentimes these

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muscles are so tight in the front of the

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neck and inhale drawing the chin in

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close towards the chest breathing deep

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into the back of the neck these are the

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muscles that we feel very tight that can

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oftentimes give us headaches or shoulder

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tension for working at a computer or

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studying neck tension is one of the most

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common symptoms extends to the rest of

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the body inhale head back up to Center

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and exhale dropping the chin towards the

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chest releasing the back of the neck

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staying focused with the breath keeping

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the back nice and tall nice and strong

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inhale head back to Center and slowly

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inhale extending the chin towards the

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sky

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never compressing the cervical spine

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here being gentle with the back of the

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neck

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inhale head moves slowly back to Center

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and exhale chin slowly dropping down

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towards the chest once again relaxing

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the back of the neck releasing

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inhale left arm up and back simple twist

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inhale right arm up and over to that

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left knee looking behind you taking the

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eyes as far in the direction of the

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twist as is comfortable breathing deep

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rooting through the sit bones extending

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through the crown at point at the top of

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the head directly between the tips of

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the ears inhale drawing the head back

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round to Center and inhale right arm up

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and back left arm up and over do that

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right knee simple twist breathing deep

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into that lower belly feeling the twist

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stemming from that point halfway between

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the belly button and the pubic symphysis

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keeping the chin level with the ground

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taking the eyes as far in the direction

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of the twist as is comfortable inhale

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coming back round to Center inhale

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beginning arms up and pressing your

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hands out dropping the shoulders back

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and down like you’re putting your hands

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between a door jamb really drawing the

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shoulder blades in towards one another

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exhale dropping the hands slowly down

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inhale picking the hands back up and

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pressing out trying the shoulder blades

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in towards one another not locking the

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elbows creating flow between the muscles

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tendon to the bones exhale releasing

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inhale reaching the arms above the head

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hands into prayer position and exhale

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slowly reaching forward reaching

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reaching reaching reaching and exhale

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all the way down taking the forehead

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towards the ground to cross-legged

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forward bend

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staying with the breath grounding

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through the sit bones feeling the length

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in the spine reaching into the tips of

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the fingers breathing deep allowing all

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that tension in the shoulders and the

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neck in the back to melt melt away

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inhale reaching the arms above the head

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coming all the way back up exhale arms

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reaching down

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and coming over into cat position knees

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directly beneath the hips hip width

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apart toes tucked under hands directly

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beneath the shoulders shoulder-width

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apart palms facing down fingers facing

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directly forward exhale chin towards the

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chest pubic bone towards the forehead

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inhale reaching through the crown of the

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head and exhale chin towards the chest

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pressing through the hands and the knees

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finding the space between the joints

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inhale extending through the crown sit

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bones moving towards the back of the

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head nice arch in the back and slowly

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and exhale chin towards the chest

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pressing through the hands and knees

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drawing those abdominal muscles towards

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the back of the spine and slowly inhale

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extending through the crown of the head

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opening up the front of that neck

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drawing the sit bones towards the back

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of the head and exhale chin towards the

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chest moving at your own pace breathing

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deep breathing deep inhale extending

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through the crown of the head sit bones

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move towards the back of the head

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breathing into the entirety of the back

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exhale chin towards the chest pubic bone

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towards the forehead tucking that

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tailbone right under slowly inhale up

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and back into downward dog pressing

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through the hand

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through the arms finding the length and

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the backs of the legs pressing it into

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the ground with the hands I need to

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length from the tips of the fingers to

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the top of the sit bones from the

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bottoms of the heels to the tops of the

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sit bones really feeling like that that

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dynamic stretch in both directions

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finding the balance and the weight

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between the hands and the feet if you

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like here inhale you can walk the dog a

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little bit by raising up on both tippy

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toes and bending the left knee and the

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right knee holding staying with the

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breath moving with the breath and slowly

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up on the tippy toes and coming down

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down into Child’s Pose

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relax relax

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bring the hands into prayer position in

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child’s pose press the pinkies into the

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ground as much as possible lifting the

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elbows off the ground extending the tips

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of the fingers forward all the sit bones

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move back behind you finding the length

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in the back this is a great shoulder

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stretch pressing all the fingers

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together in prayer position pressing the

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palms together

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breathe

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breathe stay with the breath always with

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the breath inhale taking the hands out

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of prayer position taking each hand

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palms facing up by each ankle and if you

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like interlace the fingers on the lower

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back and slowly inhale reaching the

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palms up towards the sky forehead

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resting on the ground keep pressing the

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palms together in yoga mudra extending

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those sit bones back behind you

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breathing into the shoulder girdles

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and if you like here you can inhale and

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come up onto the crown of your head

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lifting the sit bones up and extending

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the arms above you above your head

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towards the ground in front of you

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breathing deep into the shoulders

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pressing the heels of the palms together

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as much as possible by finding the

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length here as you slowly come down you

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can keep the hands pressing forward in

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front of you when your sit bones meet

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your heels slowly lower the hands

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towards the buttocks and relax remember

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which finger was on top in the last yoga

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mudra which pinky was at the left to the

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right

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relax here letting all the tension in

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your shoulders melt away reach the hands

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back onto the lower back opposite finger

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on top this time and inhale reaching the

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hands up towards the sky once again

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opening up both shoulder girdles

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pressing the palms towards one another

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really finding the length and the arms

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the opening of the shoulders breathing

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deep into the lower belly feeling the

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breath expanding into the lower thighs

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and upper thighs as you inhale coming up

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onto the crown if you are comfortable

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and extending the arms towards the

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ground in front of you keep breathing

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breathing into the shoulders into the

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hands and slowly exhale coming back down

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sit bones coming towards the heels and

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exhale bring the hands back down towards

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the buttocks and relaxing palms release

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down fingers facing up releasing all

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tension from the shoulders slowly inhale

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arms above the head coming back up into

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cat position tucking the toes under

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inhale reaching up

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exhale

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inhale arm reaching up towards the sky

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opening up at chest pressing through

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that right palm left palm reaching up

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and exhale taking that left palm

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swinging it out through and under

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rolling onto the back of that left

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shoulder turning your head towards the

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sky as much as it’s comfortable

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beautiful twist here if you are

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comfortable here you can take that right

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palm and take it to the right lower back

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palm facing down remember to keep the

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toes tucked under here really grounding

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through the knees grounding through the

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toes you’re comfortable there you can

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reach the palm right palm up towards the

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ceiling and or you can take it back

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behind you towards the ground palm

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facing down

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inhale taking that right palm directly

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beneath that right shoulder

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inhale and pressing down through that

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right palm lifting yourself back up to

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Center exhale chin towards the chest

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pubic bone towards the forehead into

269
00:19:30,530 –> 00:19:35,150
angry cat inhale extending the chin

270
00:19:35,150 –> 00:19:38,480
towards the sky sit bones towards the

271
00:19:38,480 –> 00:19:41,810
back of the cranium and exhale once

272
00:19:41,810 –> 00:19:45,800
again in the angry cat releasing all

273
00:19:45,800 –> 00:19:48,980
this tension in upper shoulders in the

274
00:19:48,980 –> 00:19:51,230
upper back inhale extending through the

275
00:19:51,230 –> 00:19:55,310
crown of the head and creating that nice

276
00:19:55,310 –> 00:19:58,730
beautiful arch in the mid lower upper

277
00:19:58,730 –> 00:20:03,500
back exhale chin towards the chest pubic

278
00:20:03,500 –> 00:20:11,380
bone towards the forehead and inhale

279
00:20:11,380 –> 00:20:16,570
slowly coming back to Center

280
00:20:20,270 –> 00:20:23,600
inhale right arm reaching out and up

281
00:20:23,600 –> 00:20:25,800
opening up the front of that chest

282
00:20:25,800 –> 00:20:29,060
pressing down through that left palm

283
00:20:29,060 –> 00:20:32,300
finding the length in the body here

284
00:20:32,300 –> 00:20:39,240
breathing breathing and exhale right arm

285
00:20:39,240 –> 00:20:42,000
reaches out down and through rolling

286
00:20:42,000 –> 00:20:44,480
onto the back of that right shoulder

287
00:20:44,480 –> 00:20:49,940
chin moves towards the sky

288
00:20:56,500 –> 00:20:59,660
remember right palm facing down it’s

289
00:20:59,660 –> 00:21:01,730
comfortable you can take that left palm

290
00:21:01,730 –> 00:21:05,410
to the left lower back

291
00:21:14,220 –> 00:21:16,320
that’s comfortable you can reach that

292
00:21:16,320 –> 00:21:20,669
left palm up towards the sky and or back

293
00:21:20,669 –> 00:21:26,570
down behind you palm facing down now

294
00:21:26,600 –> 00:21:30,019
breathing deep

295
00:21:51,760 –> 00:21:56,020
inhale slowly reaching that left palm up

296
00:21:56,020 –> 00:21:58,240
and down directly beneath that left

297
00:21:58,240 –> 00:22:00,760
shoulder inhale pressing back up to

298
00:22:00,760 –> 00:22:06,640
Center and slowly exhale chin towards

299
00:22:06,640 –> 00:22:08,290
the chest pubic bone towards the

300
00:22:08,290 –> 00:22:16,090
forehead angry cat inhale head towards

301
00:22:16,090 –> 00:22:18,190
the sit bone sit bones towards the back

302
00:22:18,190 –> 00:22:27,280
of the head exhale pubic bone towards

303
00:22:27,280 –> 00:22:29,490
the forehead

304
00:22:29,490 –> 00:22:33,400
inhale count the head towards the sit

305
00:22:33,400 –> 00:22:41,080
bones and exhale pubic bone and forehead

306
00:22:41,080 –> 00:22:43,120
towards one another keep pressing

307
00:22:43,120 –> 00:22:45,850
through the hands pressing through the

308
00:22:45,850 –> 00:22:51,520
heels inhale pressing up and back coming

309
00:22:51,520 –> 00:22:55,900
into downward dog this is supposed to be

310
00:22:55,900 –> 00:22:59,200
a resting posture so find the rest here

311
00:22:59,200 –> 00:23:02,580
bend knees find the length through

312
00:23:02,580 –> 00:23:06,340
entirety of the back nice straight lines

313
00:23:06,340 –> 00:23:09,880
here as much as possible remember if

314
00:23:09,880 –> 00:23:12,160
you’re not comfortable having your legs

315
00:23:12,160 –> 00:23:14,800
straight then bend the knees it’s better

316
00:23:14,800 –> 00:23:18,450
to have the back nice and straight

317
00:23:18,450 –> 00:23:22,780
have good form and sacrifice the form

318
00:23:22,780 –> 00:23:25,000
for trying to get your heels on the

319
00:23:25,000 –> 00:23:27,360
ground

320
00:23:29,880 –> 00:23:34,210
breathe breathe into the posture inhale

321
00:23:34,210 –> 00:23:39,030
right leg forward coming into low lunge

322
00:23:39,390 –> 00:23:42,220
just as up eyes are looking directly

323
00:23:42,220 –> 00:23:46,930
forward if you’re comfortable there you

324
00:23:46,930 –> 00:23:48,670
can bring your hands up on to your left

325
00:23:48,670 –> 00:23:54,580
knee really extending through the length

326
00:23:54,580 –> 00:23:57,370
of that right groin opening up that

327
00:23:57,370 –> 00:24:00,390
right front hip

328
00:24:03,380 –> 00:24:09,690
breathing deep inhale opposite foot back

329
00:24:09,690 –> 00:24:14,120
coming back into downward dog

330
00:24:35,260 –> 00:24:39,549
inhale right foot forward coming into

331
00:24:39,549 –> 00:24:44,250
low lunge eyes looking directly forwards

332
00:24:44,250 –> 00:24:47,470
fingers pointing towards the ground this

333
00:24:47,470 –> 00:24:50,380
time opening up into the left groin if

334
00:24:50,380 –> 00:24:52,390
you’re comfortable there you can bring

335
00:24:52,390 –> 00:24:55,720
your hands up onto the top of the right

336
00:24:55,720 –> 00:25:01,080
leg breathing deep deep into the front

337
00:25:01,080 –> 00:25:10,179
that left groin that left leg inhale

338
00:25:10,179 –> 00:25:13,780
opposite foot back coming into downward

339
00:25:13,780 –> 00:25:17,820
dog stretching out into the arms

340
00:25:17,820 –> 00:25:20,700
pressing the palms deeply into the earth

341
00:25:20,700 –> 00:25:23,200
finding the length and the elbows and

342
00:25:23,200 –> 00:25:26,950
the shoulders so the joints where the

343
00:25:26,950 –> 00:25:30,850
most energy gets bound up so these are

344
00:25:30,850 –> 00:25:32,410
the areas where it’s good to take a

345
00:25:32,410 –> 00:25:36,340
conscious look an effort to really allow

346
00:25:36,340 –> 00:25:45,070
the energy to flow not holding not

347
00:25:45,070 –> 00:25:48,010
constricting in these areas finding the

348
00:25:48,010 –> 00:25:50,549
space

349
00:26:01,120 –> 00:26:06,150
inhale reaching both legs forwards

350
00:26:06,150 –> 00:26:10,140
coming into forward bend

351
00:26:11,550 –> 00:26:15,130
forehead towards the shins allowing the

352
00:26:15,130 –> 00:26:19,210
crown to drop down towards the Earth sit

353
00:26:19,210 –> 00:26:22,090
bones moving above the heels and

354
00:26:22,090 –> 00:26:25,680
lengthening in the backs of the legs

355
00:26:28,260 –> 00:26:36,150
finding the breath finding the peace

356
00:26:45,130 –> 00:26:48,820
if you like you can interlace each hand

357
00:26:48,820 –> 00:26:51,970
in the crook of each elbow really just

358
00:26:51,970 –> 00:26:56,649
allow gravity to gently elongate the

359
00:26:56,649 –> 00:27:03,750
body provide a gentle gentle stretch

360
00:27:05,039 –> 00:27:09,220
inhale leasing the hands coming up

361
00:27:09,220 –> 00:27:17,289
halfway into half chair and then full

362
00:27:17,289 –> 00:27:22,919
chair exhale coming back down into

363
00:27:22,919 –> 00:27:27,970
forward bend inhale coming up halfway

364
00:27:27,970 –> 00:27:30,820
flat spine reaching the arms above the

365
00:27:30,820 –> 00:27:35,340
head into chair position

366
00:27:44,650 –> 00:27:48,160
and inhale coming all the way up into

367
00:27:48,160 –> 00:27:56,470
Tadasana exhale reaching down to forward

368
00:27:56,470 –> 00:27:58,710
bend

369
00:28:04,600 –> 00:28:06,660
you

370
00:28:13,949 –> 00:28:17,169
inhale halfway up flatten out the spine

371
00:28:17,169 –> 00:28:21,249
eyes looking directly forwards inhale

372
00:28:21,249 –> 00:28:24,129
arms above the head into standing chair

373
00:28:24,129 –> 00:28:26,609
position

374
00:28:37,110 –> 00:28:40,740
slowly inhale arms above the head coming

375
00:28:40,740 –> 00:28:47,100
up into tall tall mountain standing in

376
00:28:47,100 –> 00:28:51,890
Tadasana hands namaste reflecting

377
00:28:51,890 –> 00:28:55,020
checking in with the body checking in

378
00:28:55,020 –> 00:28:57,560
with the heart

379
00:29:08,630 –> 00:29:12,290
exhale and suppressing down towards the

380
00:29:12,290 –> 00:29:15,590
Earth and inhale taking that left leg

381
00:29:15,590 –> 00:29:24,980
back into a nice leg width apart stance

382
00:29:24,980 –> 00:29:27,520
coming into warrior two

383
00:29:27,520 –> 00:29:31,130
make sure that right knee is directly

384
00:29:31,130 –> 00:29:38,230
over that right heel not above or behind

385
00:29:38,260 –> 00:29:41,900
too far in or too far out on it nice and

386
00:29:41,900 –> 00:29:44,540
centered dropping the shoulders arms

387
00:29:44,540 –> 00:29:48,550
reaching in front and behind equally

388
00:29:48,550 –> 00:29:52,580
keeping that tailbone tucked under to

389
00:29:52,580 –> 00:29:57,830
keep those hips nice and level breathing

390
00:29:57,830 –> 00:30:02,240
deep reaching forward bringing that

391
00:30:02,240 –> 00:30:04,690
right forearm onto that right knee

392
00:30:04,690 –> 00:30:09,050
coming into side angle stretch keeping

393
00:30:09,050 –> 00:30:12,370
the chest nice and open

394
00:30:27,260 –> 00:30:30,740
slowly bringing the hand down towards

395
00:30:30,740 –> 00:30:37,760
the ground if you like gain a little bit

396
00:30:37,760 –> 00:30:42,410
more depth in the side angle stretch and

397
00:30:42,410 –> 00:30:44,270
if you’re comfortable there you can

398
00:30:44,270 –> 00:30:46,040
reach the hand to the outside of the

399
00:30:46,040 –> 00:30:49,120
foot inhale taking the hand behind and

400
00:30:49,120 –> 00:30:52,549
coming into trikonasana straightening

401
00:30:52,549 –> 00:30:54,950
out that right leg keeping the chest

402
00:30:54,950 –> 00:30:57,400
nice and open

403
00:30:57,400 –> 00:31:00,049
keeping the eyes looking up towards that

404
00:31:00,049 –> 00:31:05,360
left palm that left thumb arms nice and

405
00:31:05,360 –> 00:31:10,120
open keep grounding through both legs

406
00:31:10,179 –> 00:31:13,580
never locking the knees grounding

407
00:31:13,580 –> 00:31:17,110
through the feet these are your roots

408
00:31:17,110 –> 00:31:21,410
looking down taking that left palm down

409
00:31:21,410 –> 00:31:25,520
towards the ground reaching that right

410
00:31:25,520 –> 00:31:28,750
palm up towards the sky

411
00:31:28,750 –> 00:31:33,049
poverty that freaking asana reverse

412
00:31:33,049 –> 00:31:37,850
triangle really keep grounding through

413
00:31:37,850 –> 00:31:43,240
that back leg outside edge of that foot

414
00:31:43,419 –> 00:31:45,980
staying with the breath staying focused

415
00:31:45,980 –> 00:31:50,000
on that one point inhale spiraling back

416
00:31:50,000 –> 00:31:54,559
up and inhale bringing the opposite foot

417
00:31:54,559 –> 00:31:59,200
back to Tadasana

418
00:32:01,320 –> 00:32:03,380
you

419
00:32:07,440 –> 00:32:13,080
inhale right foot back into triangle

420
00:32:13,080 –> 00:32:15,510
starting position remember that back

421
00:32:15,510 –> 00:32:18,360
foot is in on a 45 degree angle and we

422
00:32:18,360 –> 00:32:20,160
want the heel of the front foot to line

423
00:32:20,160 –> 00:32:23,270
up with the instep of the back foot

424
00:32:23,270 –> 00:32:27,720
exhale coming into warrior two keeping

425
00:32:27,720 –> 00:32:30,030
that left knee directly over that left

426
00:32:30,030 –> 00:32:33,420
ankle dropping both shoulders keeping

427
00:32:33,420 –> 00:32:36,150
the fingertips nice and long reaching in

428
00:32:36,150 –> 00:32:38,570
both directions in front and behind us

429
00:32:38,570 –> 00:32:41,220
keep that tailbone tucked in to keep

430
00:32:41,220 –> 00:32:44,040
that back nice and long giving lots of

431
00:32:44,040 –> 00:32:49,520
space breathing deep

432
00:32:54,940 –> 00:32:59,779
inhale reaching that left elbow down to

433
00:32:59,779 –> 00:33:03,409
that left knee coming into side angle

434
00:33:03,409 –> 00:33:08,539
pose stretching that right arm way over

435
00:33:08,539 –> 00:33:10,159
the head rolling that shoulder back and

436
00:33:10,159 –> 00:33:13,750
down to keep the chest nice and open

437
00:33:13,750 –> 00:33:22,100
keep rolling that left ribcage under if

438
00:33:22,100 –> 00:33:23,870
you’d like more depth you can take that

439
00:33:23,870 –> 00:33:26,809
left hand towards the ground in front of

440
00:33:26,809 –> 00:33:32,779
that left foot or more depth you can

441
00:33:32,779 –> 00:33:35,990
reach the hand behind and inhaling

442
00:33:35,990 –> 00:33:38,480
slowly up into three konasana

443
00:33:38,480 –> 00:33:42,010
straightening out that left leg

444
00:33:42,010 –> 00:33:45,309
remembering not to lock the knees

445
00:33:45,309 –> 00:33:47,690
grounding through the outside edge of

446
00:33:47,690 –> 00:33:51,139
that back foot extending the hands

447
00:33:51,139 –> 00:33:55,480
towards the sky and the ground below you

448
00:33:55,480 –> 00:34:02,450
beautiful t dropping that right hand

449
00:34:02,450 –> 00:34:04,700
towards the ground coming into reverse

450
00:34:04,700 –> 00:34:12,649
three konasana opening left palm towards

451
00:34:12,649 –> 00:34:14,629
the sky with that right palm reaching

452
00:34:14,629 –> 00:34:16,909
towards the ground grounding through

453
00:34:16,909 –> 00:34:19,419
your roots

454
00:34:30,090 –> 00:34:34,739
inhale spiralling back up and inhale

455
00:34:34,739 –> 00:34:38,810
bring the feet back to Tadasana

456
00:34:38,810 –> 00:34:44,480
reflecting here in Mountain Pose

457
00:34:44,480 –> 00:34:47,760
checking in with the body checking in

458
00:34:47,760 –> 00:34:50,300
with the heart

459
00:35:12,080 –> 00:35:15,230
exhale dropping both the hands inhale

460
00:35:15,230 –> 00:35:19,700
that left arm up and drawing it that

461
00:35:19,700 –> 00:35:22,790
left elbow down with the right hand or

462
00:35:22,790 –> 00:35:26,080
reaching that right hand back behind and

463
00:35:26,080 –> 00:35:30,020
interlacing the fingers breathing deep

464
00:35:30,020 –> 00:35:32,930
into the shoulder girdle keeping that

465
00:35:32,930 –> 00:35:35,000
head nice and tall keeping the tailbone

466
00:35:35,000 –> 00:35:39,800
tucked under keeping those lower

467
00:35:39,800 –> 00:35:47,150
abdominal muscles engaged and this is

468
00:35:47,150 –> 00:35:49,390
comfortable here you can inhale and

469
00:35:49,390 –> 00:36:00,130
forward bend staying with the breath

470
00:36:00,520 –> 00:36:03,140
keep extending through the length the

471
00:36:03,140 –> 00:36:07,010
crown of the head breathing into the

472
00:36:07,010 –> 00:36:12,500
shoulders can do this with the variation

473
00:36:12,500 –> 00:36:16,070
as well remember always listening to

474
00:36:16,070 –> 00:36:19,310
your body always checking in with

475
00:36:19,310 –> 00:36:24,520
yourself listening to the heart

476
00:36:25,450 –> 00:36:28,760
inhale contracting the abdominal muscles

477
00:36:28,760 –> 00:36:32,890
bringing you back up to Center releasing

478
00:36:32,890 –> 00:36:35,780
inhale reaching the arms out to the

479
00:36:35,780 –> 00:36:40,100
sides giving yourself a big hug so

480
00:36:40,100 –> 00:36:43,130
relaxing the shoulders letting them

481
00:36:43,130 –> 00:36:47,510
release and exhale dropping the hands

482
00:36:47,510 –> 00:36:53,380
down inhale right arm up and back behind

483
00:36:53,380 –> 00:36:56,180
once again you can do the variation

484
00:36:56,180 –> 00:36:59,210
taking the left hand up and drawing that

485
00:36:59,210 –> 00:37:02,030
right elbow down behind you

486
00:37:02,030 –> 00:37:04,760
keeping the head nice and tall or you

487
00:37:04,760 –> 00:37:07,760
can reach that left hand back in behind

488
00:37:07,760 –> 00:37:12,350
and interlace the fingers breathing deep

489
00:37:12,350 –> 00:37:14,480
into both shoulder girdles in the front

490
00:37:14,480 –> 00:37:17,600
and back keeping that tailbone nice and

491
00:37:17,600 –> 00:37:21,760
tucked keep the back long

492
00:37:22,170 –> 00:37:23,880
if you’re comfortable here once again

493
00:37:23,880 –> 00:37:25,980
you can move in towards the forward bend

494
00:37:25,980 –> 00:37:28,380
and if you’re in the variation you can

495
00:37:28,380 –> 00:37:32,940
do this as well keeping the legs nice

496
00:37:32,940 –> 00:37:35,490
and straight not locking the knees

497
00:37:35,490 –> 00:37:38,190
keeping that energy flowing through the

498
00:37:38,190 –> 00:37:51,660
legs breathing deep along the crown of

499
00:37:51,660 –> 00:37:57,420
the head to move down towards the earth

500
00:37:57,420 –> 00:38:04,829
gently inhale gauging the abdominal

501
00:38:04,829 –> 00:38:08,670
muscles bring you all the way back up to

502
00:38:08,670 –> 00:38:13,400
Center inhale releasing the fingers and

503
00:38:13,400 –> 00:38:16,109
exhale giving yourself nice big hug

504
00:38:16,109 –> 00:38:18,930
relaxing the shoulders releasing any

505
00:38:18,930 –> 00:38:24,839
tension or holding here inhale arms open

506
00:38:24,839 –> 00:38:30,349
back down to the side inhale namaste in

507
00:38:30,349 –> 00:38:38,160
Tadasana reflecting checking in this is

508
00:38:38,160 –> 00:38:41,400
like our inventory here is checking in

509
00:38:41,400 –> 00:38:45,359
with what’s changed what’s new inhale

510
00:38:45,359 –> 00:38:49,730
arms reaching forward coming into seated

511
00:38:49,730 –> 00:38:53,250
chair pose slowly moving all the way

512
00:38:53,250 –> 00:39:00,750
down to sitting and slowly taking the

513
00:39:00,750 –> 00:39:04,380
hands to the knees inhale raising the

514
00:39:04,380 –> 00:39:07,289
chest towards the ceiling exhale chin

515
00:39:07,289 –> 00:39:08,839
towards the chest

516
00:39:08,839 –> 00:39:11,309
reaching those hands forward and just

517
00:39:11,309 –> 00:39:13,380
letting the weight sink into those hands

518
00:39:13,380 –> 00:39:16,710
on the knees inhale opening the chest

519
00:39:16,710 –> 00:39:19,769
reaching the eyes and chin towards the

520
00:39:19,769 –> 00:39:23,519
sky exhale eyes looking down at the

521
00:39:23,519 –> 00:39:28,740
pubic bone really finding the length and

522
00:39:28,740 –> 00:39:33,240
the shoulders there inhale reaching up

523
00:39:33,240 –> 00:39:41,330
opening stretching up upper back exhale

524
00:39:41,330 –> 00:39:45,180
relaxing chin towards the chest pubic

525
00:39:45,180 –> 00:39:48,470
bone towards the forehead

526
00:39:49,700 –> 00:39:53,990
inhale eyes towards the ceiling and

527
00:39:53,990 –> 00:39:57,180
slowly rolling down one vertebra at a

528
00:39:57,180 –> 00:40:03,650
time go as slow as you possibly can

529
00:40:03,650 –> 00:40:11,060
staying with the breath staying focused

530
00:40:11,180 –> 00:40:15,990
using the breath and slowly coming down

531
00:40:15,990 –> 00:40:20,040
to shavasana bring the knees in towards

532
00:40:20,040 –> 00:40:24,150
the chest and just rolling out the lower

533
00:40:24,150 –> 00:40:29,390
spine back and forth gentle massage

534
00:40:29,630 –> 00:40:39,170
loosening up the back nice and relaxed

535
00:40:43,000 –> 00:40:45,160
inhale drawing the knees towards the

536
00:40:45,160 –> 00:40:49,150
chest holding and slowly moving the feet

537
00:40:49,150 –> 00:40:53,160
down towards the ground feet parallel

538
00:40:53,160 –> 00:41:00,850
hip width apart and slowly breathing

539
00:41:00,850 –> 00:41:05,760
into and out of the lower belly

540
00:41:05,760 –> 00:41:09,670
inhaling supporting lower back as you

541
00:41:09,670 –> 00:41:13,960
move into plow if your feet don’t touch

542
00:41:13,960 –> 00:41:17,230
the ground behind you keep supporting

543
00:41:17,230 –> 00:41:26,770
your lower back keep breathing into the

544
00:41:26,770 –> 00:41:29,290
lower belly lifting the sit bones

545
00:41:29,290 –> 00:41:33,400
towards the sky you’re comfortable in

546
00:41:33,400 –> 00:41:35,830
this position you can move into yoga

547
00:41:35,830 –> 00:41:39,430
mudra this is only if your feet are

548
00:41:39,430 –> 00:41:46,330
touching the ground behind you be gentle

549
00:41:46,330 –> 00:41:50,140
in your neck in this position always

550
00:41:50,140 –> 00:41:55,530
remembering feel no cervical compression

551
00:41:56,820 –> 00:42:01,900
there is any sensation of tension in the

552
00:42:01,900 –> 00:42:04,780
neck can come out a bit and put more

553
00:42:04,780 –> 00:42:07,690
weight into your elbows and your hands

554
00:42:07,690 –> 00:42:13,240
supporting your lower back breathing

555
00:42:13,240 –> 00:42:18,000
deep finding the length some legs

556
00:42:18,000 –> 00:42:22,960
can release yoga mudra and/or hands back

557
00:42:22,960 –> 00:42:25,840
down off the lower back using the hands

558
00:42:25,840 –> 00:42:27,850
as brakes pressing the forearms and

559
00:42:27,850 –> 00:42:30,460
hands into the ground coming out slowly

560
00:42:30,460 –> 00:42:33,300
rolling down one vertebra at a time

561
00:42:33,300 –> 00:42:35,920
bringing the legs in as close to your

562
00:42:35,920 –> 00:42:38,680
body as possible legs up nice and

563
00:42:38,680 –> 00:42:41,770
straight and bringing them down slowly

564
00:42:41,770 –> 00:42:46,720
slowly to the ground once they’re there

565
00:42:46,720 –> 00:42:49,660
you can shake out the legs gently just

566
00:42:49,660 –> 00:42:53,290
lie in shavasana taking a

567
00:42:53,290 –> 00:42:55,870
moment to reflect to just notice the

568
00:42:55,870 –> 00:43:00,040
difference in your body inhale left knee

569
00:43:00,040 –> 00:43:04,270
towards the chest interlacing the

570
00:43:04,270 –> 00:43:09,880
fingers atop the knee not lower than the

571
00:43:09,880 –> 00:43:11,710
knee so you don’t want to put too much

572
00:43:11,710 –> 00:43:14,550
pressure on the knee joint this is

573
00:43:14,550 –> 00:43:18,760
sensitive joint and don’t want to strain

574
00:43:18,760 –> 00:43:22,530
it keep pressing through both heels and

575
00:43:22,530 –> 00:43:25,180
if comfortable you can draw your chin in

576
00:43:25,180 –> 00:43:26,170
towards the chest

577
00:43:26,170 –> 00:43:27,910
bring your forehead towards the knee

578
00:43:27,910 –> 00:43:30,810
keep the shoulders rolled back and down

579
00:43:30,810 –> 00:43:33,490
lifting that right foot and inch off the

580
00:43:33,490 –> 00:43:39,720
ground and slowly rolling back down

581
00:43:40,560 –> 00:43:45,250
breathing in deep take the right hand on

582
00:43:45,250 –> 00:43:49,080
the outside of the left knee left hand

583
00:43:49,080 –> 00:43:53,100
perpendicular to the body and exhale

584
00:43:53,100 –> 00:43:59,770
gentle twist over to the right eyes are

585
00:43:59,770 –> 00:44:01,660
looking in the direction of the

586
00:44:01,660 –> 00:44:06,630
outstretched arm palm is facing down

587
00:44:06,630 –> 00:44:08,980
this is too much on your shoulder you

588
00:44:08,980 –> 00:44:09,850
can try it

589
00:44:09,850 –> 00:44:15,430
palm facing up breathing deep into the

590
00:44:15,430 –> 00:44:19,590
lower belly deep into the lower back

591
00:44:22,620 –> 00:44:26,590
beautiful stretch for the lower back

592
00:44:26,590 –> 00:44:29,620
working those internal organs then test

593
00:44:29,620 –> 00:44:36,160
inés inhale bringing the heel knee back

594
00:44:36,160 –> 00:44:38,400
to Center

595
00:44:40,080 –> 00:44:44,460
drawing in that knee towards the chest

596
00:44:44,460 –> 00:44:50,440
breathing breathing inhale scoop the

597
00:44:50,440 –> 00:44:55,210
head’s behind the knee and extend the

598
00:44:55,210 –> 00:44:59,890
left heel towards the sky arms nice and

599
00:44:59,890 –> 00:45:03,220
straight shoulders dropping back and

600
00:45:03,220 –> 00:45:04,170
down

601
00:45:04,170 –> 00:45:06,690
it’s comfortable for you you can

602
00:45:06,690 –> 00:45:09,660
interlace the index and middle finger

603
00:45:09,660 –> 00:45:15,630
around the big toe and extend that right

604
00:45:15,630 –> 00:45:19,770
hand along that right leg chin tucked

605
00:45:19,770 –> 00:45:23,100
towards the chest and right like an inch

606
00:45:23,100 –> 00:45:27,410
off the ground keep breathing here

607
00:45:27,410 –> 00:45:32,340
exhale slowly coming down keeping that

608
00:45:32,340 –> 00:45:37,440
shoulder and arm engaged Chinon moves

609
00:45:37,440 –> 00:45:40,560
back towards the chest exhale lowering

610
00:45:40,560 –> 00:45:43,410
that left leg back down towards the

611
00:45:43,410 –> 00:45:47,930
ground inhale arms above the head and

612
00:45:47,930 –> 00:45:50,520
drawing that right knee in towards the

613
00:45:50,520 –> 00:45:53,340
chest interlacing the fingers atop the

614
00:45:53,340 –> 00:45:56,010
knee keep drawing that knee in towards

615
00:45:56,010 –> 00:45:58,770
the chest breathing and deeply keeping

616
00:45:58,770 –> 00:46:00,600
that chin tucked to keep the neck long

617
00:46:00,600 –> 00:46:06,000
as you press through both heels if you’d

618
00:46:06,000 –> 00:46:07,590
like some more difficulty in this

619
00:46:07,590 –> 00:46:09,900
posture you can inhale and draw the chin

620
00:46:09,900 –> 00:46:12,330
towards the chest forehead towards the

621
00:46:12,330 –> 00:46:18,060
knee keep breathing deep and if you’d

622
00:46:18,060 –> 00:46:19,740
like a bit more difficulty you can lift

623
00:46:19,740 –> 00:46:25,190
that left leg one inch off the ground

624
00:46:31,830 –> 00:46:35,610
inhale left hand on the outside of the

625
00:46:35,610 –> 00:46:42,480
right knee and right hand perpendicular

626
00:46:42,480 –> 00:46:44,580
to the body once again palm facing down

627
00:46:44,580 –> 00:46:47,070
or if there’s shoulder discomfort you

628
00:46:47,070 –> 00:46:50,880
can take the palm facing up and drawing

629
00:46:50,880 –> 00:46:54,090
that right leg across the left side of

630
00:46:54,090 –> 00:47:02,120
the body eyes chin looking to the right

631
00:47:19,080 –> 00:47:27,570
breathing in deep staying focused inhale

632
00:47:27,570 –> 00:47:30,359
drawing the knee back to Center hands

633
00:47:30,359 –> 00:47:35,410
back to Center inhale drawing that right

634
00:47:35,410 –> 00:47:38,790
knee back towards the chest

635
00:47:47,150 –> 00:47:50,660
inhale and scoop behind that right leg

636
00:47:50,660 –> 00:47:53,520
behind the knee and going up as far as

637
00:47:53,520 –> 00:47:59,700
comfortable shoulders drawing back and

638
00:47:59,700 –> 00:48:03,060
down if it’s comfortable you can take

639
00:48:03,060 –> 00:48:04,800
the index and middle finger of that

640
00:48:04,800 –> 00:48:06,480
right hand and grasp them around the

641
00:48:06,480 –> 00:48:10,520
right big toe and extend that left arm

642
00:48:10,520 –> 00:48:14,580
straight along that left leg chin tucked

643
00:48:14,580 –> 00:48:16,860
towards the chest and left leg and inch

644
00:48:16,860 –> 00:48:20,870
off the ground breathing deep here

645
00:48:20,870 –> 00:48:23,310
keeping the energy flowing through the

646
00:48:23,310 –> 00:48:28,950
back of the leg exhale dropping the hand

647
00:48:28,950 –> 00:48:32,910
down of that left arm left leg down

648
00:48:32,910 –> 00:48:35,360
keeping the shoulders drop back and down

649
00:48:35,360 –> 00:48:39,360
that right arm and right leg stays with

650
00:48:39,360 –> 00:48:41,990
you exhale releasing that right leg

651
00:48:41,990 –> 00:48:45,630
letting it come down one breath at a

652
00:48:45,630 –> 00:48:49,500
time slowly all the way down breathing

653
00:48:49,500 –> 00:48:51,800
deep

654
00:48:51,800 –> 00:48:55,290
slowly inhale heels come towards the

655
00:48:55,290 –> 00:48:59,280
buttocks fingertips should be able to

656
00:48:59,280 –> 00:49:02,070
touch the backs of the heels make sure

657
00:49:02,070 –> 00:49:05,580
both feet are parallel knees directly

658
00:49:05,580 –> 00:49:06,810
above the ankles

659
00:49:06,810 –> 00:49:10,560
inhale pelvic tilt slowly peeling the

660
00:49:10,560 –> 00:49:16,560
pelvis off the ground into bridge arms

661
00:49:16,560 –> 00:49:19,670
pressing down gently into the ground

662
00:49:19,670 –> 00:49:22,590
this is a beautiful opener for the front

663
00:49:22,590 –> 00:49:25,440
of the hips allowing the blood flow to

664
00:49:25,440 –> 00:49:31,380
return to the heart gently exhale slowly

665
00:49:31,380 –> 00:49:36,320
rolling down one vertebra at a time

666
00:49:43,690 –> 00:49:45,750
you

667
00:49:48,849 –> 00:49:52,369
slowly once again inhaling peeling the

668
00:49:52,369 –> 00:49:53,930
pelvis off the ground keeping those

669
00:49:53,930 –> 00:49:57,680
knees above the ankles pressing the

670
00:49:57,680 –> 00:50:05,930
pelvis forward opening up the hips keep

671
00:50:05,930 –> 00:50:08,450
breathing into the lower belly keep

672
00:50:08,450 –> 00:50:09,890
squeezing the insides of the knees

673
00:50:09,890 –> 00:50:11,720
together like you’re squeezing a beach

674
00:50:11,720 –> 00:50:14,390
ball so that knees don’t flare out to

675
00:50:14,390 –> 00:50:16,880
the sides if you like you can come into

676
00:50:16,880 –> 00:50:19,069
yoga mudra here drawing the shoulder

677
00:50:19,069 –> 00:50:21,380
blades in towards one another pressing

678
00:50:21,380 –> 00:50:25,089
the palms the hands towards one another

679
00:50:35,810 –> 00:50:39,890
keep breathing into the lower belly keep

680
00:50:39,890 –> 00:50:43,640
pressing into the ground with the balls

681
00:50:43,640 –> 00:50:47,120
of the feet the outer edges of the feet

682
00:50:47,120 –> 00:50:51,800
and the heels relaxing release your

683
00:50:51,800 –> 00:50:55,220
hands from yoga mudra and slowly roll

684
00:50:55,220 –> 00:51:00,160
down one vertebra at a time

685
00:51:08,760 –> 00:51:11,130
and once you’re all the way down bring

686
00:51:11,130 –> 00:51:13,980
your knees into the chest wrap your arms

687
00:51:13,980 –> 00:51:16,470
around your knees and roll the lower

688
00:51:16,470 –> 00:51:20,160
back out one breath at a time side to

689
00:51:20,160 –> 00:51:29,480
side inhale press the heels towards the

690
00:51:29,480 –> 00:51:33,450
sky fingertips towards the sky palms

691
00:51:33,450 –> 00:51:35,369
facing one another shoulders dropping

692
00:51:35,369 –> 00:51:40,800
back and down chin tucked and slowly let

693
00:51:40,800 –> 00:51:46,339
the arms and legs down and to shavasana

694
00:51:46,339 –> 00:51:54,800
relax release surrender

695
00:52:00,800 –> 00:52:05,360
breathing into the lower belly focusing

696
00:52:05,360 –> 00:52:13,300
on the breath letting the body melt away

697
00:52:13,300 –> 00:52:20,240
all tension and holding melting away you

698
00:52:20,240 –> 00:52:26,780
are at peace you are one you are relaxed

699
00:52:26,780 –> 00:52:30,880
and centered

700
00:52:54,530 –> 00:52:56,590
you

701
00:53:02,740 –> 00:53:04,800
you

702
00:54:57,620 –> 00:54:59,570
and slowly gently bringing your

703
00:54:59,570 –> 00:55:03,770
awareness back to yourself wiggling the

704
00:55:03,770 –> 00:55:10,160
fingers wiggling the toes taking a deep

705
00:55:10,160 –> 00:55:13,880
breath into the lower belly allowing

706
00:55:13,880 –> 00:55:17,470
your consciousness to return

707
00:55:24,750 –> 00:55:28,200
slowly inhale clenching all the muscles

708
00:55:28,200 –> 00:55:30,450
tight tight tight in your body squeezing

709
00:55:30,450 –> 00:55:33,050
as much as you can and exhale relaxing

710
00:55:33,050 –> 00:55:36,050
releasing

711
00:55:38,150 –> 00:55:41,280
inhale squeezing tight once again every

712
00:55:41,280 –> 00:55:42,810
muscle in your body squeezing squeezing

713
00:55:42,810 –> 00:55:49,020
holding relaxed and last time inhale

714
00:55:49,020 –> 00:55:56,970
squeezing squeezing squeezing relax and

715
00:55:56,970 –> 00:55:59,130
slowly bring your hands above your head

716
00:55:59,130 –> 00:56:01,800
inhale bring yourself back up the

717
00:56:01,800 –> 00:56:05,600
seating whatever comfortable way you can

718
00:56:05,600 –> 00:56:09,870
coming back into seated meditation

719
00:56:09,870 –> 00:56:14,460
position Lotus half Lotus simple

720
00:56:14,460 –> 00:56:17,270
cross-legged position

721
00:56:23,500 –> 00:56:25,560
you

722
00:56:34,230 –> 00:56:38,490
bring your hands into prayer position

723
00:56:40,290 –> 00:56:46,050
namaste thank you

724
00:56:57,750 –> 00:00:00,000
you

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