Hot yoga university

Hot Asana Yoga University training video 2016 – 75 min vinyasa class

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coming into a comfortable seat lengthen

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the spine and draw the shoulders back

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and to exhale your breath seal the lips

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and take a long slow breath in keep the

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lips sealed and through your nose exhale

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a longer breath in and a slower breath

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out now pull your longest breath in and

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allow your slowest breath out

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keep breathing that rhythm that pace and

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bring your palms together in front of

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your heart to set your intention for

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your practice today

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and allow the eyes to open and bring

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your body into table coming on to all

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fours I’m the center of your wrists

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under the outer shoulders and the knees

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beneath the hips exhale as you inhale

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bring your heart forward and gaze

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forward this is swayback

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pow pow and on the exhale spine high

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pull the shoulder blades away from one

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another inhale heart forward and as you

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exhale and send the spine high that’s

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cat pose take two more rounds on the

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rhythm of your own breath

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going back to neutral feeling the spine

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warmed up we’ll step the legs back to

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bring yourself into plank pose from

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plank lift the hips up and back for

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downward facing dog and take a moment to

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pedal it out to bend the knees in or

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take any movements that feel appropriate

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and once you feel you’ve moved evenly on

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both sides return to downward facing dog

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exhale and on your inhale come forward

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to a plank pose as you breathe out lift

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the belly up and in hips up and back

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down dog and a few of those forward to

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your plane and back to downward dog

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multi-joint movement warming up the

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wrists and the shoulders and the hips

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and the ankles take one more round and

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pause in downward dog looking forward

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between the hands put a bend into your

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knees and either walk your feet to the

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top of your mat or if you’d like to hop

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hop your feet there

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bend the knees enough that you can pick

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the hands up off the floor and grab

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opposite elbows for rag doll right hand

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left elbow left hand right elbow and

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feel the back body lengthen

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you could bend the knees a little more

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if this is a lot on the hamstrings or

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you could straighten through the legs

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even more lifting the sits bones up to

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add some intensity

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one more breath let go of your elbows

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and reach the hands up and around of the

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low back interlacing your fingers for a

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shoulder stretch roll the heads of the

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shoulders back extend through the

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knuckles up and maybe even over and

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release your hands let the fingers reach

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back down toward the floor breathe out

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and use an inhale to roll yourself up to

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standing remembering that the neck is

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part of the spine so as we stack the

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spine the head is the last thing to lift

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and then Mountain spinning the palms

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forward rooting through the fee and on

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your in-breath arms reach up overhead as

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you exhale fold over a tunnel sauna the

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in-breath a half lift fingers can stay

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on the floor or hands to Shin’s and as

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you exhale fold inhale half-lift

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lengthen and as you exhale knees bend

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the right leg will step back to a lunge

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pose shimmy the right foot back as much

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as you need to to get the left knee

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directly over the left ankle then draw

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forward through the sternum as you push

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back through the heel line hands will

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come down to the mat and the left leg

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steps to plant

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Rock forward under the tips of your toes

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and bend the elbows straight back to

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lower down to your mouth and when you

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land forehead down untuck the tops of

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feet and press down

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ten toenails pick the shoulders up roll

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them back hug the spine with the

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shoulder blades and then lifting the

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chest and the head it’s cold bro

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pressing down through the hands exhale

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sets the forehead down lift yourself to

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all fours and bring your hips to your

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heels extended Child’s Pose extended

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Child’s Pose as home base it suppose

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that you can return to any time that you

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need to during class whether it’s for a

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rest or a drink or even just a moment

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for yourself feel free to come back here

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anytime that you would like keep the

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finger stretch forward hands grounded

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and on your in-breath lift the hips away

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from the heels tuck the toes hips up and

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back downward facing dog the right leg

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sweeps straight back behind you

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three-point and right foot steps through

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to right thumb line feel free to shimmy

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the left foot back as needed to bring

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the right knee over the right ankle hard

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forward lengthen and then step the left

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foot forward to fold inhale half-lift

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ardha uttanasana and exhale fold into

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non-sena inhale half-lift and when you

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exhale left leg steps back lunge

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establish your lunge and then reach your

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hands forward for your blocks and set

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them underneath of the shoulders sternum

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draws forward as you breathe in leave

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the right foot where it is and when you

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exhale just pull the right hip back to

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straighten through the right leg

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hamstring stretch inhale rebend the

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right knee lunge the left hip flexor and

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as you exhale straighten the right leg

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right hamstring stretch inhale bend the

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right knee returning to lunge move the

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blocks and ground

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ends plank pose rock forward on the toes

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and lower down through chaturanga to

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your mind I’m tucking the toes at your

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second Cobra shoulders back at a chest

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lifts as you exhale forehead down now

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you can push to all fours like we did

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last time to table or just tuck the toes

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and lift up to plank downward facing dog

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is where we’ll meet left leg sweeps high

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on an in-breath next Hale left foot

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through to left thumb we connect with

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your blocks pulling them underneath of

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the shoulders inhale heart forward the

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out breath the left leg straightens

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inhale is line

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exhale to straighten and rebound the

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knee to lunge move the blocks a little

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forward and step your right foot forward

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to fold uttanasana noticing 10 asana

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hands on blocks can be helpful

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inhale half-lift exhale fold and then

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come all the way up to standing arms

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overhead reach and as you exhale to send

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food to nothing in bra half lift and

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exhale to fold inhaling to a half live

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as you exhale right leg steps back lunge

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and bring the shimmy the right foot back

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and bring the right knee straight down

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I’m tucking the toes ground through the

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top of foot and bring your arms up

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overhead take a reach through the

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fingertips flip the right palm toward

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the ceiling let the left hand grab the

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right wrist and pull over to the left to

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get a side body stretch through the

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right side returning to Center hands

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down to the floor lifting the back

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me left leg steps back to flank rock

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forward onto the toes lower down through

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chaturanga to your mouth a little

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different arm variation walk the hands

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out wide

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we’ll take grasshopper arms popped on to

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the fingertips my shoulders back had a

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chest lifts ground through the tops of

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the feet

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and exhale set the forehead down return

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the hands beneath the elbows lifting

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through table or through plank downward

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facing dog

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the right leg sweeps high right foot

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right thumb we’ll take a twist here so

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left hand could be on the floor or on a

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blog take your right hand on the top of

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your right thigh and give a firm push

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down spinning the ribcage open toward

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the right if the shoulders stack reach

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the right arm high for an in bra use the

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exhale to open even further right hand

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returns to the mat and left foot steps

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forward folding in ton asana half lift

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and pull

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half live left leg to lunch shimmy the

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foot by gently bring the knee down

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ground to the top of left foot and arms

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overhead on Johansen and take your left

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palm flip it right hand grabs the left

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wrist and lane from the body over to the

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right feeling space between the ribs and

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left side body return to Center ground

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the hands lift the back knee and step it

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to plank we’ll rock forward under the

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toes to come down all the way to the vet

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mat for the very last time untuck the

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toes shoulders off tessa cobra pose or

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keep lifting to come all the way to

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upward facing dog where only the tops of

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feet and bottoms of hands remain

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grounded regardless of your choice bring

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the forehead down everyone lift yourself

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up table or plank and downward facing

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dog left leg high left foot to left

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thumb preparing to twist on this side

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right hand on floor or block and left

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hand top of left thigh ground through

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the hand and ribcage openness to the

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left and keep the hand grounded or if

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the shoulder stack arm can extend leg

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and twist left hand ground right foot

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steps forward uttanasana forward fold

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come all the way up arms extend overhead

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and as you exhale descend fold

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uttanasana again inhale ardha uttanasana

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exhale to fold your next breath will be

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different inhale half-lift

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on the out-breath knees bend hands are

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grounded you could walk to plank

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or jump into chaturanga and then push up

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to plank everyone rocking forward on the

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toes elbows Bend tough around the

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pausing and then upward facing dog

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one two the tops of the feet as you

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exhale it’s downward dog either rolling

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over or flipping over the toes and that

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is what we call a vinyasa when we take

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plank to chaturanga to upward-facing to

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downward facing dog and for the rest of

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class I’ll be referring to it as vinyasa

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flow the inhale right leg sweeps high

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and as you exhale right foot to right

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thumb reestablishing lunge inhale

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straight up into Crescent peel the chest

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up off the right thigh arms overhead

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feeling the tailbone draw down and the

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side bodies lengthen inhale for a little

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more length and as you exhale the back

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bend lift the sternum up keeps drawing

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the tailbone down hands will return to

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the month when they do downward facing

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dog and your in breath we’ll send the

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left leg high exhale left foot left

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thumb establish lunge and then pick it

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up Crescent lunge arms overhead the low

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belly pulls in and up

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the front body draws toward the back

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body breath in for life as you exhale

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back bend as little or as big as you’d

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like it to be hands to the mat and

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downward facing dog right leg sweep side

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right foot right thumb inhale crossing

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00:16:28,950 –> 00:16:34,150
the exhale is your back bend inhale

263
00:16:34,150 –> 00:16:39,270
hands down exhale down dog

264
00:16:39,270 –> 00:16:43,630
inhale left leg high exhale left foot

265
00:16:43,630 –> 00:16:49,300
left thumb inhale pressing exhale back

266
00:16:49,300 –> 00:16:54,760
bend inhale hands to the mat exhale

267
00:16:54,760 –> 00:16:56,640
downward facing dog

268
00:16:56,640 –> 00:16:59,200
look forward between the hands bend the

269
00:16:59,200 –> 00:17:03,420
knees walk or hop your feet to hand and

270
00:17:03,420 –> 00:17:08,260
fold uttanasana inhale all the way up

271
00:17:08,260 –> 00:17:10,660
stand tall reach high

272
00:17:10,660 –> 00:17:16,750
and as you exhale fold to nothing have

273
00:17:16,750 –> 00:17:24,119
to live and fold have to live

274
00:17:24,119 –> 00:17:37,750
preparing for vinyasa flow right leg

275
00:17:37,750 –> 00:17:41,200
high on your next inhale right foot to

276
00:17:41,200 –> 00:17:45,370
right thumb back your spins down to a 90

277
00:17:45,370 –> 00:17:47,950
degree angle and grab your blocks and

278
00:17:47,950 –> 00:17:49,810
pull them underneath of the shoulders

279
00:17:49,810 –> 00:17:53,560
will live to warrior two pose left arm

280
00:17:53,560 –> 00:17:55,720
pulls the right arm off into veer

281
00:17:55,720 –> 00:18:01,000
Vajrasana to bend your right elbow right

282
00:18:01,000 –> 00:18:03,670
for our right thigh left arm extends up

283
00:18:03,670 –> 00:18:08,680
for a supported side angle you could

284
00:18:08,680 –> 00:18:11,710
stay here or extend the bottom hand down

285
00:18:11,710 –> 00:18:17,140
to either block inner or outer foot you

286
00:18:17,140 –> 00:18:19,660
could stay with that our left bicep as

287
00:18:19,660 –> 00:18:22,090
the palm faces forward left bicep moves

288
00:18:22,090 –> 00:18:24,460
toward the ear this is extended side

289
00:18:24,460 –> 00:18:32,950
angle reverse triangle reach the top

290
00:18:32,950 –> 00:18:34,930
hand down and the bottom hand up and

291
00:18:34,930 –> 00:18:37,740
straighten the front leg

292
00:18:38,940 –> 00:18:40,600
leaving the front leg straight

293
00:18:40,600 –> 00:18:43,360
trikanasana pull the right arm forward

294
00:18:43,360 –> 00:18:45,780
and down as the right hip draws back

295
00:18:45,780 –> 00:18:49,830
block is waiting left arm extends

296
00:18:49,830 –> 00:18:53,010
triangle pose

297
00:18:54,750 –> 00:18:57,790
days down to the right foot hands come

298
00:18:57,790 –> 00:19:00,940
down and step it back downward facing

299
00:19:00,940 –> 00:19:08,200
dog for the other side on your next

300
00:19:08,200 –> 00:19:10,080
inhale left leg huh

301
00:19:10,080 –> 00:19:17,710
left foot left bomb back heel 90 warrior

302
00:19:17,710 –> 00:19:25,870
2 pull it up supported side angle left

303
00:19:25,870 –> 00:19:30,580
forearm left thigh right arm reaches and

304
00:19:30,580 –> 00:19:32,800
then your options are the same for I can

305
00:19:32,800 –> 00:19:35,260
stay on my hand can move to floor or a

306
00:19:35,260 –> 00:19:40,240
block right palm turns to face the

307
00:19:40,240 –> 00:19:42,340
ceiling if right bicep is going to find

308
00:19:42,340 –> 00:19:44,710
the ear extended side angle

309
00:19:44,710 –> 00:19:54,220
both will reverse triangle right hand

310
00:19:54,220 –> 00:19:55,930
down left arm up and left leg

311
00:19:55,930 –> 00:20:02,140
straightens and triangle pose left hand

312
00:20:02,140 –> 00:20:05,940
comes down the left hip draws back

313
00:20:05,940 –> 00:20:08,230
finding as much length in the left side

314
00:20:08,230 –> 00:20:12,000
body as you’ve established in the right

315
00:20:15,960 –> 00:20:18,790
turn the gaze down bring the hands down

316
00:20:18,790 –> 00:20:24,640
step it back downward facing dog gazing

317
00:20:24,640 –> 00:20:27,060
forward coming to the top of your mind

318
00:20:27,060 –> 00:20:31,350
walking or hopping your feet they’re

319
00:20:31,350 –> 00:20:37,270
full inhale arms all the way up allow

320
00:20:37,270 –> 00:20:40,180
the palms to touch bring the thumbs to

321
00:20:40,180 –> 00:20:44,140
your heart and take a break grab some

322
00:20:44,140 –> 00:20:47,250
water towel law

323
00:20:56,380 –> 00:21:00,860
inhale arms overhead and as you exhale

324
00:21:00,860 –> 00:21:01,790
fold

325
00:21:01,790 –> 00:21:05,320
bringing the chest toward your thighs

326
00:21:05,320 –> 00:21:07,220
inhale half-lift

327
00:21:07,220 –> 00:21:13,370
and exhale to fold closer inhale

328
00:21:13,370 –> 00:21:16,760
half-lift entering your vinyasa we’ll

329
00:21:16,760 –> 00:21:18,620
meet and downward facing dog

330
00:21:18,620 –> 00:21:21,380
you could always skip the vinyasa just

331
00:21:21,380 –> 00:21:25,160
stepping back or flow through and meet

332
00:21:25,160 –> 00:21:31,190
their right leg sweeps high step your

333
00:21:31,190 –> 00:21:32,630
right foot through to your right thumb

334
00:21:32,630 –> 00:21:35,600
and please spin your back heel down to a

335
00:21:35,600 –> 00:21:39,320
45 degree angle here heel toe your right

336
00:21:39,320 –> 00:21:41,360
foot over a little right so that if you

337
00:21:41,360 –> 00:21:42,980
draw a line from your right yell to the

338
00:21:42,980 –> 00:21:44,660
back of your mat it won’t intersect your

339
00:21:44,660 –> 00:21:46,760
left heel and then reach for your blocks

340
00:21:46,760 –> 00:21:48,230
and bring them underneath of the

341
00:21:48,230 –> 00:21:50,810
shoulders the blocks will remain on the

342
00:21:50,810 –> 00:21:53,150
floor and when you inhale lift the torso

343
00:21:53,150 –> 00:21:57,280
warrior one veer Vajrasana one pose

344
00:21:57,280 –> 00:22:00,380
feeling the right hip draw back the left

345
00:22:00,380 –> 00:22:07,640
quadricep wrap forward leave your legs

346
00:22:07,640 –> 00:22:09,730
as they are drop the arms by the sides

347
00:22:09,730 –> 00:22:12,730
bending the elbows interlace the fingers

348
00:22:12,730 –> 00:22:15,650
roll the shoulders back and then Rhea

349
00:22:15,650 –> 00:22:16,880
extend through the arms

350
00:22:16,880 –> 00:22:19,850
knuckles toward the left heel with heart

351
00:22:19,850 –> 00:22:23,900
lifts and on your out-breath humble

352
00:22:23,900 –> 00:22:25,910
warrior let the chest come down to the

353
00:22:25,910 –> 00:22:27,710
inside of right thigh as the knuckles

354
00:22:27,710 –> 00:22:34,910
reach up and over the breath in feeling

355
00:22:34,910 –> 00:22:40,010
the right hip draw back stay here as you

356
00:22:40,010 –> 00:22:45,230
read that finding death knee and he’ll

357
00:22:45,230 –> 00:22:47,240
release the hands and bring them down to

358
00:22:47,240 –> 00:22:50,030
the blocks blocks under shoulders and

359
00:22:50,030 –> 00:22:52,160
step your left foot up a step or two to

360
00:22:52,160 –> 00:22:54,560
shorten the stance but still maintain

361
00:22:54,560 –> 00:22:57,560
your separate lanes intense hamstring

362
00:22:57,560 –> 00:23:01,250
stretch heart draws forward and as you

363
00:23:01,250 –> 00:23:03,530
exhale the right sits bone

364
00:23:03,530 –> 00:23:07,100
back and up is the right hamstring

365
00:23:07,100 –> 00:23:09,560
lengthens the chest might lower closer

366
00:23:09,560 –> 00:23:20,830
toward the right thigh another breath in

367
00:23:20,830 –> 00:23:29,210
and your left hand where it is and lift

368
00:23:29,210 –> 00:23:31,550
the chest up parallel to the mat the

369
00:23:31,550 –> 00:23:32,930
block in your left hand can go as high

370
00:23:32,930 –> 00:23:35,390
on it as you would like we’d flip it to

371
00:23:35,390 –> 00:23:37,130
its highest level or even down a notch

372
00:23:37,130 –> 00:23:40,070
to a lower level the right hand moves to

373
00:23:40,070 –> 00:23:42,830
the right hip setting up for revolved

374
00:23:42,830 –> 00:23:43,550
triangle

375
00:23:43,550 –> 00:23:46,040
Parviz of trikanasana spend the ribcage

376
00:23:46,040 –> 00:23:48,290
open toward the right side of the room

377
00:23:48,290 –> 00:23:51,620
and if the shoulder staff the right arm

378
00:23:51,620 –> 00:24:01,460
can extend up overhead playing through

379
00:24:01,460 –> 00:24:06,670
the spine contributes to depth of twist

380
00:24:07,390 –> 00:24:09,830
unwind the gaze first to the floor and

381
00:24:09,830 –> 00:24:13,040
then the hand and step back downward

382
00:24:13,040 –> 00:24:20,930
facing dog left leg sweeps high

383
00:24:20,930 –> 00:24:24,440
three-point left foot through for

384
00:24:24,440 –> 00:24:27,880
warrior one on this side back heel 45

385
00:24:27,880 –> 00:24:31,010
left put a little laugh establishing

386
00:24:31,010 –> 00:24:33,910
separate lanes retrieve your blocks and

387
00:24:33,910 –> 00:24:36,290
then warrior one

388
00:24:36,290 –> 00:24:43,040
torso lifts settle in feel the feet

389
00:24:43,040 –> 00:24:47,600
rooted left knee in line with the second

390
00:24:47,600 –> 00:24:51,380
and third toe of left foot fingers

391
00:24:51,380 –> 00:24:58,400
extend actively upward and then just let

392
00:24:58,400 –> 00:25:01,580
the arms drop down by the sides the palm

393
00:25:01,580 –> 00:25:06,130
spin backward fingers interlace

394
00:25:06,220 –> 00:25:08,990
shoulders back and then knuckles toward

395
00:25:08,990 –> 00:25:14,570
the right feel humble warrior chest

396
00:25:14,570 –> 00:25:16,220
forward and down in

397
00:25:16,220 –> 00:25:26,270
I have left I the knuckles rotate

398
00:25:26,270 –> 00:25:27,679
forward the left buttock drawers

399
00:25:27,679 –> 00:25:35,419
underneath of the body and then let the

400
00:25:35,419 –> 00:25:38,380
hands release down to the blocks right

401
00:25:38,380 –> 00:25:41,919
foot steps forward a step or two

402
00:25:41,919 –> 00:25:44,900
parsvottanasana intense hamstring

403
00:25:44,900 –> 00:25:47,419
stretch left hip back sternum forward

404
00:25:47,419 –> 00:25:52,450
and in depth as you read that

405
00:25:52,450 –> 00:25:57,049
hips working toward level left sits bone

406
00:25:57,049 –> 00:26:01,970
reaching toward the back ceiling ungroup

407
00:26:01,970 –> 00:26:10,909
the toes and then move into revolved

408
00:26:10,909 –> 00:26:14,390
triangle torso lifts the bare right hand

409
00:26:14,390 –> 00:26:16,870
grounded unblocked adjust if necessary

410
00:26:16,870 –> 00:26:20,620
left hand to left hip and rib cage

411
00:26:20,620 –> 00:26:24,890
spinning left as if the right side of

412
00:26:24,890 –> 00:26:26,690
the ribcage is moving under the body and

413
00:26:26,690 –> 00:26:30,280
the left side of the ribcage pulling bah

414
00:26:37,880 –> 00:26:45,390
exhale here and then unwind ends down

415
00:26:45,390 –> 00:26:48,390
blocks move step it back downward facing

416
00:26:48,390 –> 00:26:56,100
dog take the gaze forward and make your

417
00:26:56,100 –> 00:27:03,260
way to the top of your mat fold all the

418
00:27:03,260 –> 00:27:10,610
way off on 6/10 hop as you exhale fold

419
00:27:10,610 –> 00:27:16,640
riding the breath down janessa and

420
00:27:18,470 –> 00:27:21,210
entering your last vinyasa sequence

421
00:27:21,210 –> 00:27:22,320
inhale half-lift

422
00:27:22,320 –> 00:27:26,840
and as you exhale flow

423
00:27:33,200 –> 00:27:37,590
from down dog right leg sweep hi step

424
00:27:37,590 –> 00:27:38,720
your right foot through to lunge

425
00:27:38,720 –> 00:27:41,519
establish your lunge shimming the left

426
00:27:41,519 –> 00:27:43,559
foot back of needed and then bring the

427
00:27:43,559 –> 00:27:45,059
left knee gently all the way down to the

428
00:27:45,059 –> 00:27:48,330
mat on tucking the left toes rooting

429
00:27:48,330 –> 00:27:49,710
through the top of the back foot walk

430
00:27:49,710 –> 00:27:52,309
your hands to the top of the front thigh

431
00:27:52,309 –> 00:27:55,019
and pull the hips back over the left

432
00:27:55,019 –> 00:27:57,419
knee drawing the tailbone under the body

433
00:27:57,419 –> 00:27:59,490
hold that integration of tailbone

434
00:27:59,490 –> 00:28:01,169
drawing under and then allow yourself to

435
00:28:01,169 –> 00:28:03,029
sink forward into a left quadricep

436
00:28:03,029 –> 00:28:08,759
stretch you could stay right here or to

437
00:28:08,759 –> 00:28:10,889
add some more sensation than your right

438
00:28:10,889 –> 00:28:12,870
your left knee and sweep your right hand

439
00:28:12,870 –> 00:28:18,480
back left hand down and pull the foot in

440
00:28:18,480 –> 00:28:21,139
toward the body

441
00:28:27,870 –> 00:28:30,419
release the left foot and take both

442
00:28:30,419 –> 00:28:32,070
hands to the inside of the right foot

443
00:28:32,070 –> 00:28:34,710
coming into a lizard lunge you’ll need

444
00:28:34,710 –> 00:28:36,090
to heel toe your right foot a little

445
00:28:36,090 –> 00:28:39,809
right now blocks could be helpful here

446
00:28:39,809 –> 00:28:41,820
under the hands or even under the

447
00:28:41,820 –> 00:28:44,220
forearm so forearms can come to the

448
00:28:44,220 –> 00:28:52,350
floor or on to block for lizard lunge

449
00:28:52,350 –> 00:28:56,330
we’re at the inside of the right thigh

450
00:28:57,590 –> 00:28:59,940
the toes of the right foot could be

451
00:28:59,940 –> 00:29:03,059
pointed straight ahead as if on a clock

452
00:29:03,059 –> 00:29:05,820
face at 12 o’clock or to feel a little

453
00:29:05,820 –> 00:29:08,580
different rotation you could turn the

454
00:29:08,580 –> 00:29:15,090
toes to 2 o’clock heart drawing forward

455
00:29:15,090 –> 00:29:18,450
and the entire sole of right foot could

456
00:29:18,450 –> 00:29:20,820
remain grounded or you could rock up on

457
00:29:20,820 –> 00:29:23,730
to the pinky toe side of foot keeping

458
00:29:23,730 –> 00:29:33,149
the ankle and line under the knee back

459
00:29:33,149 –> 00:29:35,940
knee can remain down or tucking the left

460
00:29:35,940 –> 00:29:37,860
toes lifting the back knee and pushing

461
00:29:37,860 –> 00:29:40,260
back through the left heel might add a

462
00:29:40,260 –> 00:29:42,029
little different sensation to the left

463
00:29:42,029 –> 00:29:49,789
quadricep another breath

464
00:29:51,730 –> 00:29:58,039
let it go and then walk your hands left

465
00:29:58,039 –> 00:30:02,450
for prasarita a wide leg forward fold

466
00:30:02,450 –> 00:30:07,039
walk your hands forward throw a wide leg

467
00:30:07,039 –> 00:30:15,590
downward facing dog sits bones reaching

468
00:30:15,590 –> 00:30:19,610
up heels melting down long to the arms

469
00:30:19,610 –> 00:30:21,529
to the sides and to the backs of the

470
00:30:21,529 –> 00:30:31,149
legs walk the hands in toward the FIH

471
00:30:31,149 –> 00:30:33,529
taking the weight of the body into the

472
00:30:33,529 –> 00:30:35,779
legs we’ll take another shoulder stretch

473
00:30:35,779 –> 00:30:38,659
here so hands reach up and around to the

474
00:30:38,659 –> 00:30:41,330
low back fingers interlace shoulders

475
00:30:41,330 –> 00:30:43,940
roll back knuckles could reach toward

476
00:30:43,940 –> 00:30:52,610
the back or up and over releasing the

477
00:30:52,610 –> 00:30:54,590
fingers let the hands come down to the

478
00:30:54,590 –> 00:30:56,840
mat and walk the hands forward to bring

479
00:30:56,840 –> 00:31:00,139
yourself back into lunge step it back

480
00:31:00,139 –> 00:31:06,799
downward dog the inhale left leg sweeps

481
00:31:06,799 –> 00:31:13,789
high left foot left thumb lung right

482
00:31:13,789 –> 00:31:16,820
knee comes down ground through the shin

483
00:31:16,820 –> 00:31:19,070
walk the hands to top of left thigh

484
00:31:19,070 –> 00:31:22,039
fill the shoulders over the hips and

485
00:31:22,039 –> 00:31:25,600
pull the hips back over the right knee

486
00:31:25,600 –> 00:31:28,370
in front of the hip points pull up the

487
00:31:28,370 –> 00:31:31,789
low low belly draws in and then let

488
00:31:31,789 –> 00:31:36,379
yourself lean into this from integration

489
00:31:36,379 –> 00:31:40,509
that we can greater develop flexibility

490
00:31:42,190 –> 00:31:44,750
you could stay here or place the right

491
00:31:44,750 –> 00:31:47,659
hand down whether on floor or blog bend

492
00:31:47,659 –> 00:31:49,279
the right knee in and sweep the left

493
00:31:49,279 –> 00:31:51,009
hand back to catch a hold of the foot

494
00:31:51,009 –> 00:31:54,250
pinky toe side

495
00:32:05,799 –> 00:32:10,809
none winding softly foot setting them

496
00:32:10,809 –> 00:32:13,279
both hands to the inside of the left

497
00:32:13,279 –> 00:32:15,769
foot is the left foot heel toes over to

498
00:32:15,769 –> 00:32:20,269
the left edge of my lizard 1 remembering

499
00:32:20,269 –> 00:32:24,739
straight arms or forearms down either

500
00:32:24,739 –> 00:32:26,960
could be on the floor either could be on

501
00:32:26,960 –> 00:32:34,519
blocks spine as long neck and line with

502
00:32:34,519 –> 00:32:37,179
the rest of your spines and gazes

503
00:32:37,179 –> 00:32:44,869
forward of your left toes 12 o’clock or

504
00:32:44,869 –> 00:32:46,700
for this side you could turn them out to

505
00:32:46,700 –> 00:32:49,149
10 o’clock

506
00:32:53,080 –> 00:32:55,999
sole of foot grounded or rock up onto

507
00:32:55,999 –> 00:33:02,059
the pinky toe side back knee remaining

508
00:33:02,059 –> 00:33:04,070
down or tuck the toes to lift the back

509
00:33:04,070 –> 00:33:10,940
knee up Alaine the back knees lifted

510
00:33:10,940 –> 00:33:15,070
from heel all the way up through sternum

511
00:33:21,610 –> 00:33:33,500
long breath in slow breath out taking

512
00:33:33,500 –> 00:33:35,300
Prosser Rita to the right bring a block

513
00:33:35,300 –> 00:33:40,580
with you set the block underneath the

514
00:33:40,580 –> 00:33:42,380
face and left hand on and any height

515
00:33:42,380 –> 00:33:45,560
that you’d like it to be grounding

516
00:33:45,560 –> 00:33:47,540
through the left hand will extend the

517
00:33:47,540 –> 00:33:52,040
right arm up overhead reach and then

518
00:33:52,040 –> 00:33:53,540
dive the right arm underneath of the

519
00:33:53,540 –> 00:33:55,550
left reaching for the outer left thigh

520
00:33:55,550 –> 00:33:58,460
or calf or ankle wherever flexibility

521
00:33:58,460 –> 00:34:00,860
allows the left hand can remain on the

522
00:34:00,860 –> 00:34:03,920
law or walk off of it even maybe push it

523
00:34:03,920 –> 00:34:07,040
forward and grounding through the left

524
00:34:07,040 –> 00:34:08,870
hand we pull with the right hand to

525
00:34:08,870 –> 00:34:18,889
twist a little deeper into this unwind

526
00:34:18,889 –> 00:34:20,150
the left hand first

527
00:34:20,150 –> 00:34:24,110
gaze down straighten through the left

528
00:34:24,110 –> 00:34:26,679
arm reacts and the right arm up overhead

529
00:34:26,679 –> 00:34:30,530
let the gaze follow and then bring the

530
00:34:30,530 –> 00:34:32,570
right hand down to replace the left on

531
00:34:32,570 –> 00:34:38,750
the block left on reaches high exhale

532
00:34:38,750 –> 00:34:40,850
dive under reaching for outer right

533
00:34:40,850 –> 00:34:46,280
thigh or path or ankle right hand walks

534
00:34:46,280 –> 00:34:51,770
forward pushes the block form grounding

535
00:34:51,770 –> 00:34:53,870
through the hand or fingertips pull with

536
00:34:53,870 –> 00:34:59,060
the left hand twisting under feeling the

537
00:34:59,060 –> 00:35:03,310
rotation of the ribcage around the spine

538
00:35:07,770 –> 00:35:12,000
then unwind gays then right hand

539
00:35:12,000 –> 00:35:13,960
straighten the right arm left arm

540
00:35:13,960 –> 00:35:18,670
extends high and as you exhale left hand

541
00:35:18,670 –> 00:35:20,920
down bring the block back to the front

542
00:35:20,920 –> 00:35:24,850
of your mat come to lunge and downward

543
00:35:24,850 –> 00:35:30,280
facing dog will make a way to the top of

544
00:35:30,280 –> 00:35:31,930
the mat bending the knees walking

545
00:35:31,930 –> 00:35:39,720
copying a floating feet – hands full

546
00:35:39,720 –> 00:35:43,980
rising all the way up to standing

547
00:35:43,980 –> 00:35:46,810
preparing for standing bow the right arm

548
00:35:46,810 –> 00:35:48,730
extended high and drop your left arm

549
00:35:48,730 –> 00:35:51,430
down by your left side palm faces away

550
00:35:51,430 –> 00:35:56,080
from the thigh come back unweighting

551
00:35:56,080 –> 00:35:58,000
your left foot bend the knee you eaching

552
00:35:58,000 –> 00:36:00,010
down catch the big toe side the inner

553
00:36:00,010 –> 00:36:04,360
arch of the left foot the right bicep

554
00:36:04,360 –> 00:36:07,530
staying near the right ear reach up and

555
00:36:07,530 –> 00:36:10,410
then kick the left foot into hand

556
00:36:10,410 –> 00:36:14,290
letting the kick originate the movement

557
00:36:14,290 –> 00:36:16,980
of the torso

558
00:36:23,500 –> 00:36:25,369
let it go

559
00:36:25,369 –> 00:36:28,880
step it down left arm reaches high and

560
00:36:28,880 –> 00:36:31,700
right arm down palm faces away from the

561
00:36:31,700 –> 00:36:34,640
body catch the foot right foot from the

562
00:36:34,640 –> 00:36:40,100
inset the big toe side begin movement

563
00:36:40,100 –> 00:36:42,020
initiating with the kick of the right

564
00:36:42,020 –> 00:36:46,430
foot in the hand gaze forward

565
00:36:46,430 –> 00:36:57,160
maybe even a little off and set it down

566
00:36:57,160 –> 00:37:00,460
Mountain funk

567
00:37:00,640 –> 00:37:04,609
moving into tree ground strong through

568
00:37:04,609 –> 00:37:06,890
the right leg and bending the left knee

569
00:37:06,890 –> 00:37:10,010
will swivel the left hip open you can

570
00:37:10,010 –> 00:37:11,750
set the heel of the left foot above the

571
00:37:11,750 –> 00:37:13,220
right ankle with the ball of Lefou

572
00:37:13,220 –> 00:37:15,500
grounded hands to your heart and prayer

573
00:37:15,500 –> 00:37:19,910
rich asana tree pose to add a little

574
00:37:19,910 –> 00:37:21,830
more balance work the left heel could

575
00:37:21,830 –> 00:37:26,660
slide up to the right inner calf or even

576
00:37:26,660 –> 00:37:28,130
all the way to the right inner thighs

577
00:37:28,130 –> 00:37:30,609
and the assistance of the left hand

578
00:37:30,609 –> 00:37:37,490
avoiding the knee hands could stay at

579
00:37:37,490 –> 00:37:38,990
heart center or arms could take

580
00:37:38,990 –> 00:37:40,910
expression of lifting up toward the

581
00:37:40,910 –> 00:37:50,590
ceiling and release step down lightly

582
00:37:50,980 –> 00:37:53,200
move the weight into the left leg

583
00:37:53,200 –> 00:37:55,340
bending the right knee swivel the right

584
00:37:55,340 –> 00:37:58,040
hip open and pull the right heel to

585
00:37:58,040 –> 00:38:02,660
above the left ankle taking it higher if

586
00:38:02,660 –> 00:38:04,580
you’d like to challenge balance more to

587
00:38:04,580 –> 00:38:10,910
inner calf or inner thigh the hands are

588
00:38:10,910 –> 00:38:12,850
welcome to stay at hard or arm

589
00:38:12,850 –> 00:38:16,930
expression if you’d like to add

590
00:38:25,720 –> 00:38:34,240
and release step down moving into a

591
00:38:34,240 –> 00:38:36,970
toast squat so find the inner ankles in

592
00:38:36,970 –> 00:38:38,890
our calves inner thighs all zipped up

593
00:38:38,890 –> 00:38:41,350
glued together elevate your heels as

594
00:38:41,350 –> 00:38:43,000
high as you can so you’re on the balls

595
00:38:43,000 –> 00:38:45,220
of your feet and then allow the knees to

596
00:38:45,220 –> 00:38:49,060
ban lowering the hips down to the lifted

597
00:38:49,060 –> 00:38:58,420
heels tops to feet drop forward release

598
00:38:58,420 –> 00:39:02,170
the hands to the knees open then reach

599
00:39:02,170 –> 00:39:03,910
for a block pull the block to the front

600
00:39:03,910 –> 00:39:04,690
of your toes

601
00:39:04,690 –> 00:39:07,570
so just lowest-level the long side

602
00:39:07,570 –> 00:39:10,600
touching the tips of the toes and step

603
00:39:10,600 –> 00:39:13,540
your feet up one at a time on to the

604
00:39:13,540 –> 00:39:18,000
block preparing for buck asana for crawl

605
00:39:18,840 –> 00:39:21,850
elbows bend back the hips lift gaze

606
00:39:21,850 –> 00:39:25,120
stays forward setting shins to triceps

607
00:39:25,120 –> 00:39:27,550
or knees to underarms you could leave

608
00:39:27,550 –> 00:39:30,280
the toes on the blog or as you feel

609
00:39:30,280 –> 00:39:32,260
comfortable begin to lift one or both

610
00:39:32,260 –> 00:39:45,300
feet up for buck asana bring it down

611
00:39:45,300 –> 00:39:49,320
step off the block move it forward and

612
00:39:49,320 –> 00:39:57,460
find your seat both navasana balanced on

613
00:39:57,460 –> 00:40:00,670
the sits bones fingers behind on the

614
00:40:00,670 –> 00:40:02,200
knees in toward the chest

615
00:40:02,200 –> 00:40:04,390
I acted through the feet and pick the

616
00:40:04,390 –> 00:40:07,710
toes up off the floor could remain here

617
00:40:07,710 –> 00:40:09,820
you could pick the hands up off the

618
00:40:09,820 –> 00:40:11,470
floor and take the hands to the backs of

619
00:40:11,470 –> 00:40:14,470
the thighs start them drawing forward

620
00:40:14,470 –> 00:40:17,320
shoulder blades hugging spine or you

621
00:40:17,320 –> 00:40:19,830
could extend the legs out to straight

622
00:40:19,830 –> 00:40:22,150
pants could remain behind the thighs or

623
00:40:22,150 –> 00:40:25,690
arms could reach out forward or here

624
00:40:25,690 –> 00:40:32,980
four five four three two

625
00:40:32,980 –> 00:40:35,349
and on one bring the toes back to the

626
00:40:35,349 –> 00:40:38,800
man set the hands down and forward and

627
00:40:38,800 –> 00:40:42,839
step yourself back to plank posture

628
00:40:43,650 –> 00:40:48,970
plank hold low belly in heart melting

629
00:40:48,970 –> 00:40:58,030
through five four three two rock forward

630
00:40:58,030 –> 00:41:00,550
on the toes and lower all the way down

631
00:41:00,550 –> 00:41:04,599
to you untuck the toes with the tops of

632
00:41:04,599 –> 00:41:07,060
the feet ground and bring the left ear

633
00:41:07,060 –> 00:41:08,710
to the floor chin toward the right

634
00:41:08,710 –> 00:41:12,900
shoulder arms extend back

635
00:41:22,450 –> 00:41:25,329
getting ready for a cobra a different

636
00:41:25,329 –> 00:41:27,809
cobra than we used earlier than in class

637
00:41:27,809 –> 00:41:30,609
stretch the toes straight back and round

638
00:41:30,609 –> 00:41:32,980
all 10 toenails down especially big toe

639
00:41:32,980 –> 00:41:36,130
toenail pink pinky toe toe nail and then

640
00:41:36,130 –> 00:41:38,079
route the tops of the feet so much the

641
00:41:38,079 –> 00:41:40,710
kneecaps elevate up off the floor

642
00:41:40,710 –> 00:41:43,180
forehead comes to the mat of hands

643
00:41:43,180 –> 00:41:46,839
underneath of the elbows hugging in

644
00:41:46,839 –> 00:41:52,030
close toward the body exhale as you

645
00:41:52,030 –> 00:41:55,299
inhale the hands lift I’m gonna peel the

646
00:41:55,299 –> 00:41:57,339
chest up the head up it’s a Cobra with

647
00:41:57,339 –> 00:42:03,280
no hands left a little higher and then

648
00:42:03,280 –> 00:42:05,260
bring it down right here to the match

649
00:42:05,260 –> 00:42:11,549
into the left shoulder arms by the sides

650
00:42:20,420 –> 00:42:23,690
my next posture will be locust pose toes

651
00:42:23,690 –> 00:42:27,650
stretch ba heels behind sits bones turn

652
00:42:27,650 –> 00:42:29,509
the palms over to face the floor and

653
00:42:29,509 –> 00:42:34,730
bring your forehead to the mat the palms

654
00:42:34,730 –> 00:42:38,480
down exhale keep pressing the palms down

655
00:42:38,480 –> 00:42:41,089
and as you inhale lift the chest up with

656
00:42:41,089 –> 00:42:44,180
the head up with the legs up and exhale

657
00:42:44,180 –> 00:42:47,749
there and when you inhale again the arms

658
00:42:47,749 –> 00:42:49,430
lift and the fingers reach back

659
00:42:49,430 –> 00:42:51,950
shoulders reach back heels reach up

660
00:42:51,950 –> 00:42:56,329
exhale inhale to your highest heels up

661
00:42:56,329 –> 00:43:00,529
chest up reach back as you exhale slowly

662
00:43:00,529 –> 00:43:03,019
descend left ear the match into the

663
00:43:03,019 –> 00:43:11,599
right shoulder our final backbend will

664
00:43:11,599 –> 00:43:16,880
be a floor boat so the knees bend in way

665
00:43:16,880 –> 00:43:18,559
that the hands can reach back and grab

666
00:43:18,559 –> 00:43:25,630
the tops of the feet chin to the mat as

667
00:43:25,630 –> 00:43:31,819
you inhale lift the chest and kick the

668
00:43:31,819 –> 00:43:37,819
feet back in to the hand say there is

669
00:43:37,819 –> 00:43:41,029
you breathe out and use your next inhale

670
00:43:41,029 –> 00:43:46,249
to kick a little bit higher up and then

671
00:43:46,249 –> 00:43:49,690
release it all down right here to forge

672
00:43:49,690 –> 00:43:52,690
intellection

673
00:43:53,790 –> 00:43:57,340
bend your knees in windshield wiper your

674
00:43:57,340 –> 00:44:03,220
feet right and laughs and then bring the

675
00:44:03,220 –> 00:44:05,530
feet back to the floor the hands back

676
00:44:05,530 –> 00:44:09,490
beneath the elbows make your way up to

677
00:44:09,490 –> 00:44:13,060
plan use the knees and downward facing

678
00:44:13,060 –> 00:44:17,230
dog and down dog the heel spin wider

679
00:44:17,230 –> 00:44:27,040
than the toes breathing openness and

680
00:44:27,040 –> 00:44:32,860
space into the low back and then come

681
00:44:32,860 –> 00:44:34,750
into a traditional downward-facing dog

682
00:44:34,750 –> 00:44:36,520
heels on line behind second and third

683
00:44:36,520 –> 00:44:40,390
toes let the right leg lift for half

684
00:44:40,390 –> 00:44:43,780
pigeon pose pull your right knee to the

685
00:44:43,780 –> 00:44:46,840
outside of right wrist then your right

686
00:44:46,840 –> 00:44:49,300
ankle somewhere between left hip and

687
00:44:49,300 –> 00:44:56,440
left inner wrist the chest ah leveling

688
00:44:56,440 –> 00:45:00,180
off the hips I’m tucking the back toe

689
00:45:00,180 –> 00:45:03,040
and then a fold forward could bring the

690
00:45:03,040 –> 00:45:05,980
forehead onto folded forearms or onto a

691
00:45:05,980 –> 00:45:07,840
block or even all the way down to the

692
00:45:07,840 –> 00:45:10,020
floor

693
00:45:32,540 –> 00:45:34,310
I mean your hands back underneath the

694
00:45:34,310 –> 00:45:36,470
shoulders and let the left toes talk on

695
00:45:36,470 –> 00:45:37,300
them

696
00:45:37,300 –> 00:45:42,520
and step it back to downward facing dog

697
00:45:42,520 –> 00:45:47,140
and these in one two five

698
00:45:48,040 –> 00:45:51,260
stillness four left side sweep the left

699
00:45:51,260 –> 00:45:54,890
leg high the left knee pulls forward it

700
00:45:54,890 –> 00:45:58,780
lands to the outside of what breath

701
00:45:59,800 –> 00:46:02,600
right ankle between right hip and right

702
00:46:02,600 –> 00:46:06,440
ribs and right foot reaches back chest

703
00:46:06,440 –> 00:46:12,790
lifts and then descend as you’re ready

704
00:46:34,790 –> 00:46:44,600
inhale hands beneath the shoulders right

705
00:46:44,600 –> 00:46:46,630
toes tuck left leg steps back

706
00:46:46,630 –> 00:46:49,880
downward-facing dog taking what movement

707
00:46:49,880 –> 00:46:58,310
you feel more fit there in stillness and

708
00:46:58,310 –> 00:47:01,810
your final downward-facing dog

709
00:47:03,640 –> 00:47:06,830
knees come down to the mat and side sage

710
00:47:06,830 –> 00:47:09,200
will swivel the feet around to the right

711
00:47:09,200 –> 00:47:11,270
sitting back behind them adjust yourself

712
00:47:11,270 –> 00:47:12,650
so you’re seated at the middle of your

713
00:47:12,650 –> 00:47:14,960
mat and there’s room to come down all

714
00:47:14,960 –> 00:47:20,660
the way to your back the right knee

715
00:47:20,660 –> 00:47:22,730
draws into the chest is the left leg

716
00:47:22,730 –> 00:47:26,150
extends out to straight half wind

717
00:47:26,150 –> 00:47:31,340
removing both ten fingers and they’re

718
00:47:31,340 –> 00:47:33,110
laced on the right shin draw the knee

719
00:47:33,110 –> 00:47:39,160
toward the right arm the right shoulder

720
00:47:39,160 –> 00:47:43,660
over the right side of ribcage

721
00:47:48,730 –> 00:47:51,130
and for a supine twist the left hand

722
00:47:51,130 –> 00:47:52,930
stays to the outside of the right knee

723
00:47:52,930 –> 00:47:55,030
right arm extends out perpendicular to

724
00:47:55,030 –> 00:47:57,190
the body use the left hand to guide the

725
00:47:57,190 –> 00:48:06,070
right knee across one shoulder feels

726
00:48:06,070 –> 00:48:08,859
higher than the other lift the lower

727
00:48:08,859 –> 00:48:12,040
shoulder up to even them off setting

728
00:48:12,040 –> 00:48:14,520
them down

729
00:48:22,920 –> 00:48:25,200
and take a gaze to the ceiling bring

730
00:48:25,200 –> 00:48:27,030
your right knee back to Center and

731
00:48:27,030 –> 00:48:29,970
switch out the leg so the right leg

732
00:48:29,970 –> 00:48:32,640
becomes the straightened leg and left

733
00:48:32,640 –> 00:48:37,400
knee in ten fingers interlaced on chin

734
00:48:46,200 –> 00:48:49,589
you use the hands to pull thigh left

735
00:48:49,589 –> 00:48:59,250
thigh in toward the body and then the

736
00:48:59,250 –> 00:49:01,950
twist right hand outside of left knee

737
00:49:01,950 –> 00:49:03,630
left arm extends out palm down

738
00:49:03,630 –> 00:49:06,950
perpendicular to fun

739
00:49:33,000 –> 00:49:35,440
and guide the new back through Center

740
00:49:35,440 –> 00:49:38,470
leave it in and draw the right knee up

741
00:49:38,470 –> 00:49:42,220
to meet it the right hand can catch the

742
00:49:42,220 –> 00:49:44,530
right chin and left hand lessen or reach

743
00:49:44,530 –> 00:49:46,240
around for office at wrists or even

744
00:49:46,240 –> 00:49:50,500
around for opposite elbow the thighs

745
00:49:50,500 –> 00:49:54,570
draw in the shoulder blade stay grounded

746
00:49:54,570 –> 00:49:56,590
sacrum drawing down toward the floor

747
00:49:56,590 –> 00:50:02,220
long soft for the back of your neck

748
00:50:04,140 –> 00:50:08,560
the final squeeze full wind removing

749
00:50:08,560 –> 00:50:16,570
pose and then guide the soles of the

750
00:50:16,570 –> 00:50:18,280
feet together is the knees drop open

751
00:50:18,280 –> 00:50:21,700
sooth the bottom konasana reclined bound

752
00:50:21,700 –> 00:50:38,310
angle pose letting the knees drop open

753
00:50:38,310 –> 00:50:41,260
giving permission to the inner hips to

754
00:50:41,260 –> 00:50:44,849
the inner thighs to let go

755
00:51:00,640 –> 00:51:02,620
and then use the palms of your hands

756
00:51:02,620 –> 00:51:04,750
underneath your outer thighs to guide

757
00:51:04,750 –> 00:51:09,490
the knees back together slide the right

758
00:51:09,490 –> 00:51:10,900
heel to the right front corner of your

759
00:51:10,900 –> 00:51:12,550
mat and the left here to the left front

760
00:51:12,550 –> 00:51:16,270
corner of your mat the arms by the sides

761
00:51:16,270 –> 00:51:21,090
with the palms facing up your final pose

762
00:51:21,090 –> 00:51:24,570
so awesome

763
00:51:48,000 –> 00:51:52,560
begin to deepen your breath to

764
00:51:52,560 –> 00:51:54,300
reintroduce movement to your fingers

765
00:51:54,300 –> 00:52:00,780
into your toes once again pull the knees

766
00:52:00,780 –> 00:52:02,270
into the chest

767
00:52:02,270 –> 00:52:09,210
just a moment roll over to your left

768
00:52:09,210 –> 00:52:19,370
side beetle or a semi fetal position

769
00:52:22,610 –> 00:52:25,230
press the right hand down to the floor

770
00:52:25,230 –> 00:52:28,800
and lift yourself up so that we can end

771
00:52:28,800 –> 00:52:30,810
the way that we started comfortably

772
00:52:30,810 –> 00:52:33,480
seated facing forward with eyes closed

773
00:52:33,480 –> 00:52:38,730
and hands back at your heart a moment to

774
00:52:38,730 –> 00:52:41,850
remember the intention that you set for

775
00:52:41,850 –> 00:52:44,420
your practice

776
00:52:50,500 –> 00:52:57,370
concealing the practice namaste

777
00:53:01,839 –> 00:00:00,000
you

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