How to learn ashtanga yoga

Ashtanga Yoga – Gentle Beginners Routine

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many people have asked for a brief

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introduction touched on the yoga

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practice that they could do in 15

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minutes say 20 minutes that would give

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them some health benefits so today what

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we’re going to endeavor to do here is do

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an entry-level beginner Ashtanga based

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practice that gives us full functioning

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of the spine that will help us maintain

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our spinal health as we age that will

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help us create a little bit of

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positivity in the mind in the body and

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give us a nice chance to work towards a

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better physical body a better presence

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of mind and generally create an

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atmosphere where we can create a

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abundance of spirit and you know before

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I say anything else it’s always

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important to have a teacher that’s like

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the the most important thing in the

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Ashtanga tradition so without without

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Shri K Pattabhi Jois triopia Tiwari Shri

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sharat Joyce especially shaji right now

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there-there’s no practice for me so I’m

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so happy that I can give you a my

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version my slightly modified version of

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the best points they’ve given me so

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that’s that’s sort of where I’m coming

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out with this this practice in this

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little video that we’re doing and thanks

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Nick for your time so I want to start

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most of us today we’re in a we’re in a

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situation where we’re texting we’re

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computing and this starts to happen as

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we age we get this kite photic back we

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start to get this dished out core and so

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right from the start we have a great

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posture called samus DT he where we lift

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tall through the spine we press down

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equally through the feet we engage the

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muscles of the legs we try to grow an

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inch to the crown of the head

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watch the tendency to lift up through

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the crown of the head and let your

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shoulders get involved this is not what

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we want

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soften the shoulders down soften the

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effort but lift through the crown of the

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head lift through the spine from here we

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engage the breath and we make some sound

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with the breath enough that we can start

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to recognize the inhale and the exhale

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as a vital part of our life and then

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from there we just start to move and we

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add movements to posture and we

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synchronize them together and this is

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one of the basis or the basic

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foundations of ashtanga yoga so this is

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the important starting spot we’ll give

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you a picture of our teacher shriek a

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Pattabhi Jois he stands in Samos titi he

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will show it it’s wonderful posture and

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just this alone pressing down through

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the feet I’m starting to develop heat

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and this alone as a practice lifting my

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heart lifting the crown of my head

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strengthens my legs lifts me into my

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core in a new way and then helps me

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develop a clarity and a focus and sama

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the sense of equanimity and from here

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we’re just going to add a simple

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movement turn your palms forward then

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inhale your hands up press down through

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your feet as you do stretch through your

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fingertips look up and then exhale bring

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your hands right back down it’s enough

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lift tall find sama this psalmist et

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he’s standing firm in this quality of

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strength and equanimity and then we do

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the same thing again we inhale lift the

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hands up inhale inhale nicely look to

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your thumb tips and exhale bring the

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hands right back down find some STT heat

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settle your mind for many who are

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working through physical ailments this

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kind of movement is just wonderful lift

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the shoulders back a little lift the

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heart inhale the hands come up look to

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your fingertips

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exhale come back down but let’s move

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forward if you have back pain or back

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injury we want to make the movement

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smooth we want to find a way to be able

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to still move even though we’re having

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or experiencing some difficulties in the

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body so I’m going to show you a

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modification of the first Sun Salutation

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Siri namaskara a and from there what

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we’ll do is we’ll I’ll take you through

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it I’m going to walk you through it I’ll

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walk with you the whole way through this

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trip and we’re and we’re just going to

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work our way through a series of

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postures there’s no jumping back there’s

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lots of that on the internet you can

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find that anywhere but not with me

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you’re going to just find this nice

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smooth flowing movement with the breath

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okay so we start again find some sthiti

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he press down through the feet widen

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your toes lift through the crown of the

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head and then we inhale lift the hands

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up very smoothly look to your fingertips

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from here exhale we’re going to fold

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forward and reach for the floor but if

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you have back pain bend your knees

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stick your bum out a little bit take

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your ribs towards your quads and reach

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down let your head hang for a moment

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then inhale lengthen look up as best you

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can from here exhale we’re just going to

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work our way back to a hands and knees

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position and let’s pause here for a

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second just get your bearings get your

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breath then we inhale we’re going to

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arch the back and look up exhale we’re

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going to round the spine let’s just do

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that one more time

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inhale we arch the back look up

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exhale we’ll round the spine and then

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you can work your way back to a child’s

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pose where you just take yourself down

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if you have knee problems here just let

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yourself come back a little bit let your

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butt stick out slightly and just soften

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here let your head hang and breathe and

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we’ll take five breaths the other option

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is to push through the toes lift into

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what we call downward dog

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move your feet in a little bit and

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breathe the knees can be bent it doesn’t

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matter but keep your breath smooth and

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strong let your head hang try to get

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length in the spine and breathe and we

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keep the breath smooth and we keep the

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breath full and we try not to hold the

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breath in the practice from here we have

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to get forward again so you can come

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back to your hands and knees you can

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work your legs forward and whatever

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manner works for you you can step it

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forward in whatever manner works for you

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but here we’re going to inhale try to

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find some length again my ribs are

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working towards my quads then we exhale

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then we’re going to power through the

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feet inhale stand ourselves up stretch

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tall through the fingertips and exhale

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bring our hands down to the side and we

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lift all through the crown of the head

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now let’s just flow a little more with

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that so we’re going to inhale the hands

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up palms together look to your thumb

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tips

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exhale we’ll fold 4 bend your knees a

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little don’t worry about the hamstrings

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let the head hang inhale lengthen your

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spine as best you can

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exhale work your way back to that hands

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and knees position nicely this is nice

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if you have wrist discomfort you can

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take the weight off the wrists inhale

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here arch the back look up exhale round

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the spine

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push through the toes step in breathe

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here if it’s too much on the wrists or

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the shoulders we come down soften in

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breathe find five nice long breaths in

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whatever manner works for you let the

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head hang and be heavy

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eventually the gaze towards the navel or

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up through the inner leg and breathe

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from here we’re just going to step or

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walk forward it doesn’t matter how we do

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it

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get your feet as close to the hands as

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you can inhale lengthen exhale round the

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head towards the knees now press through

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the feet widen your toes get strong

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inhale stand up stand up press through

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the legs extend through your fingertips

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and exhale the hands back down to the

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side and breathe already we’re in the

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tropics I’m starting to develop a little

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heat I can feel the sweat and there’s no

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jump back there’s no jump through

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nothing going on like this yet but

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nonetheless when we work with the breath

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strongly what we really try to lift from

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the core when we really try to grow some

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openness through the heart which is what

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most of us need to do these days when we

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try to gain our full height stand as

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tall as we can being on our Center these

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are the things that will really add some

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value off the mat they’re the things

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that will add value in our lives even if

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we just try to do this you stand up out

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of your desk chair once or twice a day

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lift find this lift press down through

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the feet these are going to be some

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things that will add value immediately

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so let’s do one more and then we’re

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gonna then we’re going to move on do a

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few other postures today just to get

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some movements in the spine and then

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we’ll close it down and we’ll we’ll come

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back at another moment and check in so I

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find samasthiti he this sense of

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equality equanimity we

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stand firm in that ad I exhale from here

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inhale the hands up stretch tall through

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the fingertips look to your thumb exhale

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bending my knees working my chest

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towards my quads I roll forward into a

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forward bend inhale and lengthen my

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spine I look up as best I can exhale I

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work it back to that hands and knees

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position less pressure on my wrists no

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worry about a push-up at the moment

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inhale arch the back exhale I round the

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spine lift up to that down dog or I

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could repeat that arch once or twice

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more and I breathe by breasts here one

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two

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three

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four and five and I work my way forward

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I could lightly step up I could jump

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eventually maybe but I’m going to inhale

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finding some length in my spine exhale

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round my head towards my knees and then

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I’m going to press through the feet I’m

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going to inhale stand up stretch tall

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through my fingertips and exhale my

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hands back down to the side this is what

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we call seria namaskara be the Sun

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Salutation the first one it’s highly

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adapted it’s highly modified but

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remember modifications are simply

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progression to the full posture so

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there’s no reason not to practice it’s

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just simply a matter of getting

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ourselves into a flow with the breath at

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no matter what stage we are in our body

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maybe we’re postpartum from a pregnancy

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that would be a little hard for me but

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whatever maybe I’ve got some back

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injuries maybe some knee injuries none

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00:12:36,709 –> 00:12:40,669
of this can be a reason or excuse not to

260
00:12:40,669 –> 00:12:43,089
practice maybe I don’t have a mat well

261
00:12:43,089 –> 00:12:45,499
purposefully Nick and I set me up on the

262
00:12:45,499 –> 00:12:48,889
concrete floor in India where generally

263
00:12:48,889 –> 00:12:51,230
things aren’t that clean it’s okay you

264
00:12:51,230 –> 00:12:53,779
could still practice so this is what to

265
00:12:53,779 –> 00:12:56,600
me is more important find a place that

266
00:12:56,600 –> 00:12:58,369
you can practice find a time you can

267
00:12:58,369 –> 00:13:00,230
practice seriously you’ll be able to do

268
00:13:00,230 –> 00:13:03,079
it just get on your mat stand tall and

269
00:13:03,079 –> 00:13:06,709
start to breathe okay and from here

270
00:13:06,709 –> 00:13:09,619
we’ll do two of the next Sun Salutations

271
00:13:09,619 –> 00:13:11,989
a little bit more involved but not a big

272
00:13:11,989 –> 00:13:13,789
deal let’s just move with it and see how

273
00:13:13,789 –> 00:13:17,209
we go I find some of sthiti he now I’m

274
00:13:17,209 –> 00:13:19,039
going to bend my knees as I do that I’m

275
00:13:19,039 –> 00:13:22,339
going to inhale my hands up look to my

276
00:13:22,339 –> 00:13:25,819
thumb tips exhale I’m gonna fall for it

277
00:13:25,819 –> 00:13:27,709
again my knees can stay bent as I reach

278
00:13:27,709 –> 00:13:31,519
towards the floor inhale from here I

279
00:13:31,519 –> 00:13:35,059
lengthen my spine I look up and then I’m

280
00:13:35,059 –> 00:13:37,069
going to exhale back to this hands and

281
00:13:37,069 –> 00:13:37,330
knee

282
00:13:37,330 –> 00:13:39,160
position now if you’re starting to find

283
00:13:39,160 –> 00:13:42,430
this very easy you can look forward and

284
00:13:42,430 –> 00:13:46,450
exhale down into a half pushup from here

285
00:13:46,450 –> 00:13:48,850
you could start to roll your shoulders

286
00:13:48,850 –> 00:13:52,930
back into a nice arch being mindful of

287
00:13:52,930 –> 00:13:55,149
your spine not putting pressure in your

288
00:13:55,149 –> 00:13:58,660
lower back and exhale work your weight

289
00:13:58,660 –> 00:14:01,600
back to the down dog now here’s the next

290
00:14:01,600 –> 00:14:03,490
tricky part we’re going to step forward

291
00:14:03,490 –> 00:14:05,380
with our right foot so you can plant

292
00:14:05,380 –> 00:14:08,140
that back foot work your foot board it

293
00:14:08,140 –> 00:14:10,140
doesn’t matter how it gets there

294
00:14:10,140 –> 00:14:12,910
look plant your feet get steady make

295
00:14:12,910 –> 00:14:14,500
sure you’re not going to topple over and

296
00:14:14,500 –> 00:14:18,060
then inhale smoothly bring your hands up

297
00:14:18,060 –> 00:14:20,709
reach through your fingertips look to

298
00:14:20,709 –> 00:14:22,660
your thumbs and exhale we’re going to

299
00:14:22,660 –> 00:14:25,779
immediately come back down wow it’s hot

300
00:14:25,779 –> 00:14:27,190
here we’re going to start to feel the

301
00:14:27,190 –> 00:14:29,320
breath flow I step back to the hands and

302
00:14:29,320 –> 00:14:35,019
knees inhale I arch my back exhale I

303
00:14:35,019 –> 00:14:37,810
round my spine you want to get balanced

304
00:14:37,810 –> 00:14:39,970
we’re going to balance this out step

305
00:14:39,970 –> 00:14:44,440
forward with your left foot we plant and

306
00:14:44,440 –> 00:14:48,310
then I find a nice inhale reaching tall

307
00:14:48,310 –> 00:14:51,640
through my fingertips and I exhale come

308
00:14:51,640 –> 00:14:54,700
back if you need extra breaths no

309
00:14:54,700 –> 00:14:58,660
problem pause take an extra breath oh I

310
00:14:58,660 –> 00:15:01,680
got to catch my breath I step back and

311
00:15:01,680 –> 00:15:06,029
the knees inhale I arch

312
00:15:06,029 –> 00:15:10,980
exhale I round and then I can find a

313
00:15:10,980 –> 00:15:19,239
downward dog or a child’s pose I find a

314
00:15:19,239 –> 00:15:25,049
posture I can be in for five breaths two

315
00:15:25,049 –> 00:15:31,199
three four

316
00:15:31,489 –> 00:15:34,730
all right I got to work my way forward

317
00:15:34,730 –> 00:15:39,179
plant my toes lift up a little bit get

318
00:15:39,179 –> 00:15:41,549
my feet up in between my hands doesn’t

319
00:15:41,549 –> 00:15:46,139
matter how heat together inhale find

320
00:15:46,139 –> 00:15:51,480
some length exhale around my head press

321
00:15:51,480 –> 00:15:53,790
strongly through my feet grow the roots

322
00:15:53,790 –> 00:15:56,129
into the ground float the hands up

323
00:15:56,129 –> 00:16:01,829
inhale tall and my knees and exhale

324
00:16:01,829 –> 00:16:04,120
stand tall

325
00:16:04,120 –> 00:16:05,950
and one more time let’s just flow a

326
00:16:05,950 –> 00:16:11,880
little more I inhale exhale fold forward

327
00:16:11,880 –> 00:16:15,330
you don’t need to go faster but you may

328
00:16:15,330 –> 00:16:19,990
inhale find your length exhale back to

329
00:16:19,990 –> 00:16:24,370
the hands and knees inhale arch the back

330
00:16:24,370 –> 00:16:27,970
or you can do the push-up exhale round

331
00:16:27,970 –> 00:16:31,779
the spine push up into my down dog and

332
00:16:31,779 –> 00:16:35,339
then I step forward with my right foot

333
00:16:35,339 –> 00:16:41,080
inhale I come up exhale I work my way

334
00:16:41,080 –> 00:16:43,330
back down if you need extra breaths take

335
00:16:43,330 –> 00:16:47,080
them but try to exhale to your hands and

336
00:16:47,080 –> 00:16:54,730
knees inhale arch exhale round lift it

337
00:16:54,730 –> 00:16:57,700
up and now the left foot comes forward I

338
00:16:57,700 –> 00:17:02,950
step inhale I work myself up extend

339
00:17:02,950 –> 00:17:06,280
through my fingertips exhale I come back

340
00:17:06,280 –> 00:17:10,030
down step back to the hands and knees if

341
00:17:10,030 –> 00:17:13,569
this is Lots you can find a new position

342
00:17:13,569 –> 00:17:18,400
here press if you want more work this

343
00:17:18,400 –> 00:17:21,609
can be the push-up part you use today if

344
00:17:21,609 –> 00:17:24,010
that’s too much knees can go down this

345
00:17:24,010 –> 00:17:27,550
can be it to me if that’s too much the

346
00:17:27,550 –> 00:17:30,790
hands and knees are perfect exactly as

347
00:17:30,790 –> 00:17:36,570
they are inhale arch exhale round and

348
00:17:36,570 –> 00:17:44,580
breathe by breasts here one two

349
00:17:45,870 –> 00:17:50,700
three like your head hang I’m interested

350
00:17:50,700 –> 00:17:56,100
in the ant that’s by me four and five

351
00:17:56,100 –> 00:18:01,880
step it forward inhale lengthen exhale

352
00:18:01,880 –> 00:18:06,900
fold bend your knees and inhale bring

353
00:18:06,900 –> 00:18:11,789
the hands up palms together exhale stand

354
00:18:11,789 –> 00:18:17,120
tall samus ttohi first standing posture

355
00:18:17,120 –> 00:18:20,100
so these are the sun citations in a very

356
00:18:20,100 –> 00:18:22,279
modified version I admit

357
00:18:22,279 –> 00:18:25,320
highly modified but that’s okay remember

358
00:18:25,320 –> 00:18:27,270
a modification is only something that’s

359
00:18:27,270 –> 00:18:29,730
going to take us closer to the full

360
00:18:29,730 –> 00:18:32,340
posture over time don’t worry about the

361
00:18:32,340 –> 00:18:35,490
rest of it it’s not necessary to float

362
00:18:35,490 –> 00:18:38,429
it’s not necessary to do handstands it’s

363
00:18:38,429 –> 00:18:41,520
not necessary to do backflips I guess if

364
00:18:41,520 –> 00:18:45,330
you’re with the circus but here not so

365
00:18:45,330 –> 00:18:47,279
much I want you to move I want you to

366
00:18:47,279 –> 00:18:49,710
move your spine now there’s two four

367
00:18:49,710 –> 00:18:51,330
bends that we normally do that I’m going

368
00:18:51,330 –> 00:18:54,149
to that I am going to omit right now

369
00:18:54,149 –> 00:18:56,549
today and then we’re going to start by

370
00:18:56,549 –> 00:19:00,360
doing the triangle posture so I’m going

371
00:19:00,360 –> 00:19:02,279
to just turn my position so you can see

372
00:19:02,279 –> 00:19:05,789
me and then I left through some estate

373
00:19:05,789 –> 00:19:08,610
to heat I’m going to step back with my

374
00:19:08,610 –> 00:19:10,590
right foot I’m going to turn and pivot

375
00:19:10,590 –> 00:19:12,960
I’m going to bring my heels in a line

376
00:19:12,960 –> 00:19:15,270
I’m going to lift my hands up and I’m

377
00:19:15,270 –> 00:19:18,840
going to stand in the same way we tried

378
00:19:18,840 –> 00:19:20,760
to lift through the spine I do it here

379
00:19:20,760 –> 00:19:23,370
and then I’m going to reach my hand down

380
00:19:23,370 –> 00:19:24,270
towards my knee

381
00:19:24,270 –> 00:19:27,270
perhaps that’s it today lift that top

382
00:19:27,270 –> 00:19:28,679
arm up and I’m going to look to myself

383
00:19:28,679 –> 00:19:33,600
and take five breaths here really press

384
00:19:33,600 –> 00:19:36,050
through my feet

385
00:19:36,050 –> 00:19:39,260
I can leave my bottom hand on my shin or

386
00:19:39,260 –> 00:19:42,020
on my knee but I want both of my legs

387
00:19:42,020 –> 00:19:45,560
straight I’ll feel a nice stretch in the

388
00:19:45,560 –> 00:19:48,890
side of my body here it might take some

389
00:19:48,890 –> 00:19:51,020
effort to maintain this if it’s too much

390
00:19:51,020 –> 00:19:53,690
back out a little bit it’s still too

391
00:19:53,690 –> 00:19:56,180
much back away it doesn’t matter it’s

392
00:19:56,180 –> 00:19:58,340
very easy you can move your hand down

393
00:19:58,340 –> 00:20:01,280
further the foot maybe eventually you’ll

394
00:20:01,280 –> 00:20:04,880
grab your toe again it does not matter

395
00:20:04,880 –> 00:20:08,180
so much on the depth but rather that we

396
00:20:08,180 –> 00:20:10,880
get into the breath and from here though

397
00:20:10,880 –> 00:20:13,250
I work through my feet and I inhale I

398
00:20:13,250 –> 00:20:17,530
stand up nicely and I turn and pivot

399
00:20:17,530 –> 00:20:20,660
keeping my breath smooth but lift

400
00:20:20,660 –> 00:20:22,280
through your spine again we’re trying to

401
00:20:22,280 –> 00:20:25,070
get rid of this position this typing

402
00:20:25,070 –> 00:20:28,690
this texting lift all through your spine

403
00:20:28,690 –> 00:20:31,550
press through your feet work with it and

404
00:20:31,550 –> 00:20:35,750
the exhale takes you down again now your

405
00:20:35,750 –> 00:20:37,760
left hand towards your knee the top hand

406
00:20:37,760 –> 00:20:39,920
comes up eventually the hand will be

407
00:20:39,920 –> 00:20:41,390
right above the shoulder again

408
00:20:41,390 –> 00:20:43,220
eventually the hand could come right

409
00:20:43,220 –> 00:20:46,070
down maybe down to the toe maybe

410
00:20:46,070 –> 00:20:47,750
eventually you’re gonna grab that tool

411
00:20:47,750 –> 00:20:50,780
but at the minute you start it does not

412
00:20:50,780 –> 00:20:53,480
matter so much that you take deep

413
00:20:53,480 –> 00:20:56,690
postures but rather that you breathe you

414
00:20:56,690 –> 00:21:00,890
start to regularly move I keep my breath

415
00:21:00,890 –> 00:21:05,090
smooth I look to my thumb tip and then I

416
00:21:05,090 –> 00:21:09,350
inhale come up and then I’m going to

417
00:21:09,350 –> 00:21:13,340
turn and square my hips off for a

418
00:21:13,340 –> 00:21:16,280
twisted version but here again always an

419
00:21:16,280 –> 00:21:17,720
opportunity to move away from our

420
00:21:17,720 –> 00:21:20,000
computers move away from our devices and

421
00:21:20,000 –> 00:21:23,390
lift through the spine from here I’m

422
00:21:23,390 –> 00:21:26,270
going to twist I’m going to reach that

423
00:21:26,270 –> 00:21:29,090
left hand down and I’m going to bring my

424
00:21:29,090 –> 00:21:31,550
right hand up now for some of us this

425
00:21:31,550 –> 00:21:34,190
might be it today we might not want to

426
00:21:34,190 –> 00:21:35,780
go deeper we want to try and bring the

427
00:21:35,780 –> 00:21:38,540
shoulder back maybe I’ll lift the hand

428
00:21:38,540 –> 00:21:40,760
up maybe I’ll take the hand down the

429
00:21:40,760 –> 00:21:44,210
shin maybe one day the hand will go

430
00:21:44,210 –> 00:21:47,950
beside the foot and I’ll look up

431
00:21:47,950 –> 00:21:50,200
now try to find a nice posture here

432
00:21:50,200 –> 00:21:53,160
without falling down but I’ll breathe

433
00:21:53,160 –> 00:21:57,970
I’ll keep my mind steady again the depth

434
00:21:57,970 –> 00:22:01,720
is not necessary bring your hand turn

435
00:22:01,720 –> 00:22:03,460
maybe don’t even lift your hand but

436
00:22:03,460 –> 00:22:06,940
twist the spine from here I inhale I

437
00:22:06,940 –> 00:22:10,810
come up I’m turning lift through my core

438
00:22:10,810 –> 00:22:14,470
work through the psalmist ET he finding

439
00:22:14,470 –> 00:22:17,860
psalmist ET he even as I move turn the

440
00:22:17,860 –> 00:22:22,300
hips square them off lift the exhale

441
00:22:22,300 –> 00:22:26,710
takes me down I turn I can just twist

442
00:22:26,710 –> 00:22:30,490
the spine as best I can open that chest

443
00:22:30,490 –> 00:22:32,590
up shoulders coming back

444
00:22:32,590 –> 00:22:37,120
maybe I lift my hand up now that feels

445
00:22:37,120 –> 00:22:39,360
deep so I’m going to leave it there I

446
00:22:39,360 –> 00:22:43,900
breathe I’m twisting it gets to be very

447
00:22:43,900 –> 00:22:46,600
balanced II that’s normal it’s okay

448
00:22:46,600 –> 00:22:48,580
you’ll have to work with your balance

449
00:22:48,580 –> 00:22:54,400
over time and then I inhale to stand up

450
00:22:54,400 –> 00:22:58,210
and I turn and I pivot I find this

451
00:22:58,210 –> 00:23:01,420
lifted position and then I step to the

452
00:23:01,420 –> 00:23:04,770
front of my knot and I start again in

453
00:23:04,770 –> 00:23:09,090
Samos TD finding this lifted position a

454
00:23:09,090 –> 00:23:12,760
strong pressure down through the feet a

455
00:23:12,760 –> 00:23:15,040
lift I’m learning to figure out where is

456
00:23:15,040 –> 00:23:17,560
my Center I’m trying to roll my

457
00:23:17,560 –> 00:23:19,990
shoulders back keep my heart open try to

458
00:23:19,990 –> 00:23:24,450
keep my spine long and I breathe there

459
00:23:24,450 –> 00:23:30,179
sama sthiti he where I keep this lift I

460
00:23:30,179 –> 00:23:33,989
keep my breasts smooth now we’ll do one

461
00:23:33,989 –> 00:23:37,200
more posture standing and then we’ll do

462
00:23:37,200 –> 00:23:40,080
a few postures on the ground just to

463
00:23:40,080 –> 00:23:42,899
balance out the whole practice and then

464
00:23:42,899 –> 00:23:44,279
we’ll lie down take a rest

465
00:23:44,279 –> 00:23:50,070
so again re-establish samastitihi

466
00:23:50,070 –> 00:23:51,809
I promise we’re going to give you that

467
00:23:51,809 –> 00:23:53,489
picture of guru ji in this video so you

468
00:23:53,489 –> 00:23:56,090
can see how fierce he is when he stands

469
00:23:56,090 –> 00:23:59,879
he stands on his Center it’s the example

470
00:23:59,879 –> 00:24:03,359
for all of us and from here I’m going to

471
00:24:03,359 –> 00:24:06,450
step back with my right foot and I’m

472
00:24:06,450 –> 00:24:09,899
gonna turn and pivot on my heels and I’m

473
00:24:09,899 –> 00:24:11,700
gonna lift through my spine you see how

474
00:24:11,700 –> 00:24:14,789
my spine is long from here I’m gonna

475
00:24:14,789 –> 00:24:18,299
bend that knee I want my knee to be

476
00:24:18,299 –> 00:24:20,730
above my ankle and I’m going to bring my

477
00:24:20,730 –> 00:24:23,460
elbow to that knee for now and I’m just

478
00:24:23,460 –> 00:24:25,889
going to roll my chest open and extend

479
00:24:25,889 –> 00:24:29,070
my arm out and this might be it for the

480
00:24:29,070 –> 00:24:33,119
day and I breathe here be mindful to

481
00:24:33,119 –> 00:24:37,559
keep the knee above the ankle and then I

482
00:24:37,559 –> 00:24:39,269
want to lunge just a little bit I want

483
00:24:39,269 –> 00:24:42,570
to work into that quadricep I want to

484
00:24:42,570 –> 00:24:47,039
feel some pressure there from here I

485
00:24:47,039 –> 00:24:50,789
take my five breaths I inhale to stand

486
00:24:50,789 –> 00:24:56,070
up I turn and I pivot and I exhale down

487
00:24:56,070 –> 00:24:58,679
to the second side again my knee above

488
00:24:58,679 –> 00:25:01,769
the ankle or maybe the mid foot the

489
00:25:01,769 –> 00:25:05,399
elbow can come to the knee and I can

490
00:25:05,399 –> 00:25:08,580
find extension that might be it for you

491
00:25:08,580 –> 00:25:11,429
today if you’re feeling strong and bendy

492
00:25:11,429 –> 00:25:14,100
extend your stance out a little bit take

493
00:25:14,100 –> 00:25:16,049
the hand down to the ground and do the

494
00:25:16,049 –> 00:25:19,139
full posture where you extend and look

495
00:25:19,139 –> 00:25:21,899
towards the tip of the the tip of the

496
00:25:21,899 –> 00:25:24,640
thumb and breathe there

497
00:25:24,640 –> 00:25:29,070
breath is smooth spot

498
00:25:30,000 –> 00:25:32,450
I take five breasts in these postures

499
00:25:32,450 –> 00:25:36,960
but you can take more if you’re feeling

500
00:25:36,960 –> 00:25:39,870
fatigued you can take less but ideally

501
00:25:39,870 –> 00:25:43,950
five to eight breasts then I inhale come

502
00:25:43,950 –> 00:25:50,100
up and then I’m going to exhale step to

503
00:25:50,100 –> 00:25:53,520
the front of my mat stand tall again

504
00:25:53,520 –> 00:25:58,760
find this position breathe nicely and

505
00:25:58,760 –> 00:26:00,810
from here we’re just going to move

506
00:26:00,810 –> 00:26:03,390
ourselves down to the ground we’ll do a

507
00:26:03,390 –> 00:26:06,150
few postures on the ground and then

508
00:26:06,150 –> 00:26:09,830
we’re going to call it a day and we’ll

509
00:26:09,830 –> 00:26:12,780
revisit a deeper practice another day

510
00:26:12,780 –> 00:26:16,230
alright so there you know what there

511
00:26:16,230 –> 00:26:18,240
needn’t be a special jumpy through

512
00:26:18,240 –> 00:26:20,130
version to get to the ground how about

513
00:26:20,130 –> 00:26:25,110
this slowly come down just stretch your

514
00:26:25,110 –> 00:26:32,120
legs out find a nice spot but here again

515
00:26:32,120 –> 00:26:36,590
here again we find this lifted position

516
00:26:36,590 –> 00:26:40,309
so I’m looking to find Samus ttohi this

517
00:26:40,309 –> 00:26:42,440
this is starting to mimic this thing we

518
00:26:42,440 –> 00:26:48,379
do all day I text I type I read my books

519
00:26:48,379 –> 00:26:51,259
i watch TV what I want to do is I want

520
00:26:51,259 –> 00:26:53,600
to find a lift press down now through

521
00:26:53,600 –> 00:26:55,909
your legs through your sit bones be

522
00:26:55,909 –> 00:26:58,070
strong in your legs feel as much lift

523
00:26:58,070 –> 00:27:00,620
through the spine as you can let your

524
00:27:00,620 –> 00:27:02,330
hands lightly come to the ground and

525
00:27:02,330 –> 00:27:04,789
then look forward lifting and look to

526
00:27:04,789 –> 00:27:06,620
your toes I’m trying to grow an inch

527
00:27:06,620 –> 00:27:09,740
through my spine find this breath here

528
00:27:09,740 –> 00:27:14,179
breathe and I work and I can stay here

529
00:27:14,179 –> 00:27:17,090
for five breaths then I’m going to reach

530
00:27:17,090 –> 00:27:19,789
forward now some of you’re going I can’t

531
00:27:19,789 –> 00:27:22,850
touch my toes so what doesn’t matter it

532
00:27:22,850 –> 00:27:24,200
doesn’t stop you from reaching forward

533
00:27:24,200 –> 00:27:26,990
to your thighs to your knees to your

534
00:27:26,990 –> 00:27:30,110
shins take a nice inhale and then exhale

535
00:27:30,110 –> 00:27:33,230
start to round forward if that’s it and

536
00:27:33,230 –> 00:27:34,909
it’s very difficult or if you’re sitting

537
00:27:34,909 –> 00:27:36,679
on the ground and your knees are flexed

538
00:27:36,679 –> 00:27:39,080
that doesn’t matter just find a little

539
00:27:39,080 –> 00:27:42,529
bit of weight forward eventually perhaps

540
00:27:42,529 –> 00:27:45,200
we grab our toes eventually we grab

541
00:27:45,200 –> 00:27:47,659
maybe the sides of the feet but if this

542
00:27:47,659 –> 00:27:49,549
is all really difficult to get forward

543
00:27:49,549 –> 00:27:51,169
take your hands back a little and just

544
00:27:51,169 –> 00:27:53,269
give yourself just a little adjustment

545
00:27:53,269 –> 00:27:57,590
and then just breathe find a way to just

546
00:27:57,590 –> 00:28:00,409
start to work into the hamstrings work

547
00:28:00,409 –> 00:28:05,179
into the back and breathe take five

548
00:28:05,179 –> 00:28:07,309
breaths here if you want to go deeper

549
00:28:07,309 –> 00:28:09,350
there’s always a deeper position but

550
00:28:09,350 –> 00:28:11,299
this is not necessary

551
00:28:11,299 –> 00:28:15,559
and this picture of depth is something

552
00:28:15,559 –> 00:28:17,389
from our social media it’s not

553
00:28:17,389 –> 00:28:21,230
necessarily from yoga so I inhale I sit

554
00:28:21,230 –> 00:28:23,179
tall and now we’ll move on we’re going

555
00:28:23,179 –> 00:28:26,149
to do a couple more postures for these

556
00:28:26,149 –> 00:28:28,070
I’m just going to turn my body so you

557
00:28:28,070 –> 00:28:32,990
can see them I pull my right foot back

558
00:28:32,990 –> 00:28:35,720
and I bring the foot to the inside of my

559
00:28:35,720 –> 00:28:40,249
leg again find that lift I want to find

560
00:28:40,249 –> 00:28:42,679
a lift through my core watch this

561
00:28:42,679 –> 00:28:44,779
tendency it exists in all of us

562
00:28:44,779 –> 00:28:48,850
inhale tall exhale round

563
00:28:48,850 –> 00:28:51,010
I work my way forward as best I can

564
00:28:51,010 –> 00:28:53,170
maybe I’ll grab my feet maybe not but

565
00:28:53,170 –> 00:28:57,550
breathe keep the breath smooth take five

566
00:28:57,550 –> 00:29:00,300
breaths here

567
00:29:01,120 –> 00:29:03,760
nice smooth inhale flowing into the

568
00:29:03,760 –> 00:29:06,550
exhale smooth inhale flowing into the

569
00:29:06,550 –> 00:29:11,890
exhale and then I switch I can switch in

570
00:29:11,890 –> 00:29:15,390
any manner of way but just taking a nice

571
00:29:15,390 –> 00:29:18,460
change where I pull that left foot in

572
00:29:18,460 –> 00:29:20,140
and again I’m just going to switch my

573
00:29:20,140 –> 00:29:24,850
position so you can see foot comes in to

574
00:29:24,850 –> 00:29:28,750
the inside of my leg I lift and I exhale

575
00:29:28,750 –> 00:29:31,300
start to fold forward this will work

576
00:29:31,300 –> 00:29:33,220
into your hip it’ll work into your leg

577
00:29:33,220 –> 00:29:36,040
breathe you can grab here this is

578
00:29:36,040 –> 00:29:36,670
sufficient

579
00:29:36,670 –> 00:29:39,190
you can grab here this is sufficient if

580
00:29:39,190 –> 00:29:41,050
it’s hard even to get forward just take

581
00:29:41,050 –> 00:29:43,210
your fingers back reach forward a little

582
00:29:43,210 –> 00:29:46,150
with your spine again doesn’t matter

583
00:29:46,150 –> 00:29:48,940
keep the breath smooth keep your

584
00:29:48,940 –> 00:29:53,500
intention clean keep the sincere desire

585
00:29:53,500 –> 00:29:55,570
to work into the spine

586
00:29:55,570 –> 00:29:58,270
this sincere desire to create health in

587
00:29:58,270 –> 00:30:00,070
your system this is what’s going to be

588
00:30:00,070 –> 00:30:02,890
most important over time and so then we

589
00:30:02,890 –> 00:30:04,440
inhale we’re going to bring that up and

590
00:30:04,440 –> 00:30:07,440
then we’re going to exhale change now

591
00:30:07,440 –> 00:30:10,030
there is this thing called vinyasa but

592
00:30:10,030 –> 00:30:11,860
I’m leaving it out and that’s fine so

593
00:30:11,860 –> 00:30:13,930
we’ll do one more a couple more postures

594
00:30:13,930 –> 00:30:15,940
I’m just going to switch sides again so

595
00:30:15,940 –> 00:30:19,540
you can see this time I’m going to plant

596
00:30:19,540 –> 00:30:22,240
my right foot on the ground like wow

597
00:30:22,240 –> 00:30:24,340
he’s really moving through fast these

598
00:30:24,340 –> 00:30:26,890
series yes so my foot is on the ground

599
00:30:26,890 –> 00:30:28,570
now some of you might be here it doesn’t

600
00:30:28,570 –> 00:30:29,650
matter what I’m going to do is I’m going

601
00:30:29,650 –> 00:30:31,630
to try and reach down and around and

602
00:30:31,630 –> 00:30:33,550
then eventually I’m going to move my

603
00:30:33,550 –> 00:30:36,280
hand back behind and grab my hands

604
00:30:36,280 –> 00:30:38,980
behind my knee it may or may not happen

605
00:30:38,980 –> 00:30:41,860
this does not matter what matters is

606
00:30:41,860 –> 00:30:43,660
that we’re starting to work forward I

607
00:30:43,660 –> 00:30:46,120
can breathe a little bit I can work a

608
00:30:46,120 –> 00:30:47,860
little bit so I’ll move forward you see

609
00:30:47,860 –> 00:30:50,980
it this way I inhale nicely I exhale

610
00:30:50,980 –> 00:30:53,950
forward I could maybe bind I could maybe

611
00:30:53,950 –> 00:30:55,900
touch my head to my knee none of that is

612
00:30:55,900 –> 00:30:58,960
so important as working into this front

613
00:30:58,960 –> 00:31:03,510
position and then I do my five breaths

614
00:31:03,510 –> 00:31:06,040
inhale and exhale smoothly work it

615
00:31:06,040 –> 00:31:08,800
nicely then I switch and I’ll switch

616
00:31:08,800 –> 00:31:11,860
sides here straight on my left foot now

617
00:31:11,860 –> 00:31:14,020
is down on the ground I’m going to reach

618
00:31:14,020 –> 00:31:14,440
down

619
00:31:14,440 –> 00:31:17,350
now forward and I’m going to lift

620
00:31:17,350 –> 00:31:19,960
through my spine and then I’m just going

621
00:31:19,960 –> 00:31:23,139
to start to work forward maybe I can

622
00:31:23,139 –> 00:31:25,090
reach down around my shin grabbing my

623
00:31:25,090 –> 00:31:27,730
hand behind my back maybe not

624
00:31:27,730 –> 00:31:30,519
this isn’t again quite as important as

625
00:31:30,519 –> 00:31:32,769
the fact that we’re actually moving our

626
00:31:32,769 –> 00:31:35,470
body we’re moving our spine we’re trying

627
00:31:35,470 –> 00:31:38,110
to do some work here so I can reach down

628
00:31:38,110 –> 00:31:40,299
around maybe eventually I’ll grab and

629
00:31:40,299 –> 00:31:42,039
behind my hands behind my back

630
00:31:42,039 –> 00:31:46,720
not necessary none of its necessary find

631
00:31:46,720 –> 00:31:49,690
your five breaths and breathe and then

632
00:31:49,690 –> 00:31:51,009
from here I’m just going to stretch both

633
00:31:51,009 –> 00:31:54,370
legs straight we establish this lift

634
00:31:54,370 –> 00:31:57,909
lift tall through your spine breathe

635
00:31:57,909 –> 00:32:02,440
there good then we’re going to do one

636
00:32:02,440 –> 00:32:04,240
more thing and it’s a twist so I’m going

637
00:32:04,240 –> 00:32:07,629
to switch so that you can see I plant my

638
00:32:07,629 –> 00:32:10,929
right foot in the same way foot is on

639
00:32:10,929 –> 00:32:12,340
the ground while I’m getting a great

640
00:32:12,340 –> 00:32:16,059
sweat here in this tropical country lift

641
00:32:16,059 –> 00:32:18,100
all through my spine now I’m going to

642
00:32:18,100 –> 00:32:20,830
turn and twist and I’m going to grab a

643
00:32:20,830 –> 00:32:23,379
hold of that knee I’ll take this hand

644
00:32:23,379 –> 00:32:26,110
back onto the ground I’m going to inhale

645
00:32:26,110 –> 00:32:28,240
tall but I want to feel a lift out of

646
00:32:28,240 –> 00:32:30,669
both my sit bones from here I’m just

647
00:32:30,669 –> 00:32:32,620
going to turn and look over my opposite

648
00:32:32,620 –> 00:32:36,669
shoulder and I breathe here again for

649
00:32:36,669 –> 00:32:38,649
five breaths let me give you another

650
00:32:38,649 –> 00:32:43,029
angle same posture I’m turned my hands

651
00:32:43,029 –> 00:32:45,460
back I’m lifting out of both sit bones

652
00:32:45,460 –> 00:32:47,409
again I want to find lift through my

653
00:32:47,409 –> 00:32:50,730
spine yeah and then I turn and I look

654
00:32:50,730 –> 00:32:53,409
and I’m going to breathe here nicely as

655
00:32:53,409 –> 00:32:56,019
we turn deeper it gets a little more

656
00:32:56,019 –> 00:32:59,470
difficult to breathe don’t turn so deep

657
00:32:59,470 –> 00:33:00,789
that you can’t breathe just breathe

658
00:33:00,789 –> 00:33:04,480
nicely we’re working the spine keep the

659
00:33:04,480 –> 00:33:06,540
breath smooth

660
00:33:06,540 –> 00:33:09,299
good and then I’m going to unwind this

661
00:33:09,299 –> 00:33:11,950
and let me see I’ll just stretch it out

662
00:33:11,950 –> 00:33:13,750
here straight I’m lifted through my

663
00:33:13,750 –> 00:33:16,390
spine this is like coming back to that

664
00:33:16,390 –> 00:33:18,010
standing position we did at the

665
00:33:18,010 –> 00:33:20,620
beginning and again I’m going to switch

666
00:33:20,620 –> 00:33:23,230
sides so I switch I plant my right foot

667
00:33:23,230 –> 00:33:26,290
on the ground I’m going to move myself

668
00:33:26,290 –> 00:33:28,480
forward as best I can then I’m going to

669
00:33:28,480 –> 00:33:32,820
turn find this lift through my spine and

670
00:33:32,820 –> 00:33:38,230
twist inhale I find length exhale I turn

671
00:33:38,230 –> 00:33:42,790
and I twist inhale I find length exhale

672
00:33:42,790 –> 00:33:45,940
I turn and I twist don’t twist so deep

673
00:33:45,940 –> 00:33:47,830
that it’s difficult for you to do the

674
00:33:47,830 –> 00:33:51,100
posture another angle I’m in here I’m

675
00:33:51,100 –> 00:33:54,270
lifted try my best to lift out of those

676
00:33:54,270 –> 00:33:57,820
ever-decreasing old age type postures

677
00:33:57,820 –> 00:34:00,040
that were getting so common in our that

678
00:34:00,040 –> 00:34:02,500
are so common now in our society look

679
00:34:02,500 –> 00:34:06,090
over the other way and I breathe inhale

680
00:34:06,090 –> 00:34:09,520
exhale good and then I’m just going to

681
00:34:09,520 –> 00:34:12,489
switch myself forward stretch it out

682
00:34:12,489 –> 00:34:15,879
lift tall and then I’m just going to do

683
00:34:15,879 –> 00:34:17,949
a few little bridges to finish off my

684
00:34:17,949 –> 00:34:22,210
class I’m going to inhale I’m going to

685
00:34:22,210 –> 00:34:25,659
just lower myself down and then here

686
00:34:25,659 –> 00:34:27,369
with my feet on the ground I’m just

687
00:34:27,369 –> 00:34:29,760
going to start to lift my hips up nicely

688
00:34:29,760 –> 00:34:32,739
I’m going to see if I can grab my hands

689
00:34:32,739 –> 00:34:36,820
behind my back and I’m just going to

690
00:34:36,820 –> 00:34:38,918
press into my feet and try to get my

691
00:34:38,918 –> 00:34:43,600
spine a little more open I want to press

692
00:34:43,600 –> 00:34:46,270
strongly through my feet I want my knees

693
00:34:46,270 –> 00:34:49,750
to be working inward and then I’m just

694
00:34:49,750 –> 00:34:54,429
going to lower down I keep my back a

695
00:34:54,429 –> 00:34:56,889
little arched here just because that’s

696
00:34:56,889 –> 00:34:58,840
the movement I’m looking for at the

697
00:34:58,840 –> 00:35:00,550
moment now I’m going to do three of

698
00:35:00,550 –> 00:35:02,050
these today so we’ll just press down

699
00:35:02,050 –> 00:35:04,540
through the feet interlace the fingers

700
00:35:04,540 –> 00:35:08,170
behind the back lift really try to find

701
00:35:08,170 –> 00:35:10,590
your breath

702
00:35:11,250 –> 00:35:17,220
and then exhale come down it’s the

703
00:35:17,220 –> 00:35:19,320
inhale that we lift up on pressing

704
00:35:19,320 –> 00:35:21,150
strongly through the feet knees working

705
00:35:21,150 –> 00:35:23,760
towards each other a little interlacing

706
00:35:23,760 –> 00:35:25,740
the fingers if it’s possible if not it

707
00:35:25,740 –> 00:35:27,930
doesn’t matter can hands can stay out

708
00:35:27,930 –> 00:35:32,340
we’ll find an arch in the back lift the

709
00:35:32,340 –> 00:35:36,210
heart a little more five nice long

710
00:35:36,210 –> 00:35:38,520
breaths eight nice long breaths maybe

711
00:35:38,520 –> 00:35:40,320
ten nice long breaths feeling the

712
00:35:40,320 –> 00:35:43,290
strength and the legs then I exhale I’ll

713
00:35:43,290 –> 00:35:47,790
come down then I’ll just lie flat for a

714
00:35:47,790 –> 00:35:52,680
minute and here this isn’t at all part

715
00:35:52,680 –> 00:35:55,500
of the Ashtanga system but it just feels

716
00:35:55,500 –> 00:35:57,000
nice so let’s just add it in there

717
00:35:57,000 –> 00:36:00,890
you’re going to pull your knees up and

718
00:36:00,890 –> 00:36:04,349
drop gee forgive me for showing this

719
00:36:04,349 –> 00:36:06,960
part and then just stretch one leg out

720
00:36:06,960 –> 00:36:08,280
we’re just going to take a nice little

721
00:36:08,280 –> 00:36:12,810
twist and we’re going to let this knee

722
00:36:12,810 –> 00:36:14,520
come across take a little twist in the

723
00:36:14,520 –> 00:36:18,500
spine look over the opposite hand and

724
00:36:19,220 –> 00:36:23,030
then we’ll just come back

725
00:36:23,690 –> 00:36:26,890
pull the knees in set the other leg down

726
00:36:26,890 –> 00:36:29,210
take a nice little twist in the spine

727
00:36:29,210 –> 00:36:31,880
I’m going to reach my arm back look over

728
00:36:31,880 –> 00:36:34,300
that hand

729
00:36:37,820 –> 00:36:41,400
from here I’m going to just slowly work

730
00:36:41,400 –> 00:36:43,440
my way back up to sitting if you’re–if

731
00:36:43,440 –> 00:36:46,140
mobility is an issue for you you can

732
00:36:46,140 –> 00:36:49,430
just roll to one side or the other

733
00:36:49,430 –> 00:36:51,420
doesn’t matter so much

734
00:36:51,420 –> 00:36:54,720
or you could rock up to a comfortable

735
00:36:54,720 –> 00:36:58,980
seating position and then from here you

736
00:36:58,980 –> 00:37:02,280
can just sit nicely in a nice

737
00:37:02,280 –> 00:37:03,420
cross-legged position

738
00:37:03,420 –> 00:37:05,790
reach back grab your hands behind your

739
00:37:05,790 –> 00:37:08,010
back and then exhale fold forward

740
00:37:08,010 –> 00:37:10,230
rounding your spine down head eventually

741
00:37:10,230 –> 00:37:13,500
towards the ground if this is easy for

742
00:37:13,500 –> 00:37:15,330
you you could take a half Lotus position

743
00:37:15,330 –> 00:37:19,190
you could take an ease down position

744
00:37:19,190 –> 00:37:21,120
eventually of course we do this in a

745
00:37:21,120 –> 00:37:23,910
lotus position where we bring the knees

746
00:37:23,910 –> 00:37:27,120
in nicely eventually combine the hands

747
00:37:27,120 –> 00:37:28,920
behind the back but today we won’t do

748
00:37:28,920 –> 00:37:29,130
that

749
00:37:29,130 –> 00:37:31,500
just grab your wrists and exhale round

750
00:37:31,500 –> 00:37:32,810
fooled

751
00:37:32,810 –> 00:37:35,100
whenever you’re attempting Lotus never

752
00:37:35,100 –> 00:37:36,750
put strain in your knees please like

753
00:37:36,750 –> 00:37:38,610
there’s just no need for it

754
00:37:38,610 –> 00:37:40,770
just come back to something a little

755
00:37:40,770 –> 00:37:47,970
less arduous on the joints and then just

756
00:37:47,970 –> 00:37:50,550
fold forward it’s in this posture we

757
00:37:50,550 –> 00:37:54,270
take ten nice long breaths I won’t count

758
00:37:54,270 –> 00:37:55,650
them all out for you you can do them

759
00:37:55,650 –> 00:37:59,250
yourself but after your tenth breath

760
00:37:59,250 –> 00:38:00,900
you’re going to inhale sit up tall and

761
00:38:00,900 –> 00:38:03,270
one last time are really going to work

762
00:38:03,270 –> 00:38:05,940
the spine long we’re going to really

763
00:38:05,940 –> 00:38:08,820
lift tall through the spine we’re going

764
00:38:08,820 –> 00:38:11,430
to look to a spot down here and we’re

765
00:38:11,430 –> 00:38:14,040
going to work with our breath when you

766
00:38:14,040 –> 00:38:16,320
inhale try to find length grow a little

767
00:38:16,320 –> 00:38:19,380
taller through the spine when you exhale

768
00:38:19,380 –> 00:38:21,450
soften your shoulders a little let your

769
00:38:21,450 –> 00:38:24,510
sit bones settle to the ground but then

770
00:38:24,510 –> 00:38:30,690
inhale find length exhale soften inhale

771
00:38:30,690 –> 00:38:34,260
find length exhale soften some of the

772
00:38:34,260 –> 00:38:38,130
effort legs arms could be straight palms

773
00:38:38,130 –> 00:38:38,610
up

774
00:38:38,610 –> 00:38:41,610
this is called Yin mudra again not

775
00:38:41,610 –> 00:38:44,490
necessary just lift and find length in

776
00:38:44,490 –> 00:38:47,390
the spine health in the spine exhale

777
00:38:47,390 –> 00:38:50,370
last posture put your hands on the

778
00:38:50,370 –> 00:38:52,400
ground do some work you’re gonna lift up

779
00:38:52,400 –> 00:38:55,110
pretend you’re strong even if you don’t

780
00:38:55,110 –> 00:38:57,390
feel it it doesn’t matter maybe your

781
00:38:57,390 –> 00:39:00,540
hands are here lift work rock forward a

782
00:39:00,540 –> 00:39:02,010
little weight it doesn’t matter maybe

783
00:39:02,010 –> 00:39:04,730
you can lift off against doesn’t matter

784
00:39:04,730 –> 00:39:07,320
take 10 more breaths it’s like wolf

785
00:39:07,320 –> 00:39:08,820
that’ll be hard maybe for some of you

786
00:39:08,820 –> 00:39:11,820
doesn’t matter just breathe then come

787
00:39:11,820 –> 00:39:14,700
down and from here we’re just gonna do

788
00:39:14,700 –> 00:39:16,860
that best posture and you okay if you

789
00:39:16,860 –> 00:39:17,430
ask me

790
00:39:17,430 –> 00:39:20,330
and that’s shavasana I’m gonna lay back

791
00:39:20,330 –> 00:39:23,940
I’m gonna lie down but I want to talk

792
00:39:23,940 –> 00:39:29,520
about just a few things in shavasana we

793
00:39:29,520 –> 00:39:32,390
want to release let go of all tension

794
00:39:32,390 –> 00:39:34,860
one nice way that I found with our

795
00:39:34,860 –> 00:39:36,390
students in the last 10 years has just

796
00:39:36,390 –> 00:39:39,630
been to emphasize this breath just to

797
00:39:39,630 –> 00:39:43,080
release so right now just you can put a

798
00:39:43,080 –> 00:39:45,060
hand on your belly or you could just let

799
00:39:45,060 –> 00:39:47,660
yourself relax but then I want you to

800
00:39:47,660 –> 00:39:49,290
inhale fully

801
00:39:49,290 –> 00:39:51,840
inhale inhale inhale fill your belly

802
00:39:51,840 –> 00:39:53,880
fill your lungs fill your lungs and hold

803
00:39:53,880 –> 00:39:59,010
it hold your breath in and then sigh and

804
00:39:59,010 –> 00:40:04,050
release hah do that again inhale inhale

805
00:40:04,050 –> 00:40:05,910
inhale fill your lungs in every

806
00:40:05,910 –> 00:40:08,070
direction get as big as you can with a

807
00:40:08,070 –> 00:40:15,290
breath hold it and sign release hah

808
00:40:15,410 –> 00:40:18,810
one last time inhale big big breath

809
00:40:18,810 –> 00:40:21,030
inhale into the belly into the chest

810
00:40:21,030 –> 00:40:22,860
into the lungs fill the lungs as much as

811
00:40:22,860 –> 00:40:26,990
you can for today hold it

812
00:40:26,990 –> 00:40:38,010
be still and release then just for a few

813
00:40:38,010 –> 00:40:38,820
minutes

814
00:40:38,820 –> 00:40:47,840
lie here inhale peace exhale release

815
00:40:49,620 –> 00:40:57,890
inhale peace exhale release

816
00:41:06,890 –> 00:41:11,530
when you feel rested deeply rested

817
00:41:12,690 –> 00:41:15,569
then allow yourself to slowly come out

818
00:41:15,569 –> 00:41:20,670
of your shavasana roll over nicely come

819
00:41:20,670 –> 00:41:23,990
back up to sitting

820
00:41:28,190 –> 00:41:33,920
and get on with your day so that’s it

821
00:41:33,920 –> 00:41:37,460
that’s to me a nice rounded practice

822
00:41:37,460 –> 00:41:38,990
there’s a few other things we could do

823
00:41:38,990 –> 00:41:42,230
that eventually over time will help but

824
00:41:42,230 –> 00:41:44,660
generally we want to work the spine in a

825
00:41:44,660 –> 00:41:46,490
few different directions we want to work

826
00:41:46,490 –> 00:41:49,760
flexion we want to work extension we

827
00:41:49,760 –> 00:41:52,849
want to work lateral flexion we want to

828
00:41:52,849 –> 00:41:56,180
twist and then eventually we want to

829
00:41:56,180 –> 00:41:59,539
also get a little compression and that

830
00:41:59,539 –> 00:42:02,240
would be with a headstand or a modified

831
00:42:02,240 –> 00:42:04,880
headstand but this is something we can

832
00:42:04,880 –> 00:42:07,490
look at in another day wish you well all

833
00:42:07,490 –> 00:42:09,230
the best in the last day have a great

834
00:42:09,230 –> 00:42:10,400
day and we’ll talk again soon

835
00:42:10,400 –> 00:00:00,000
Cheers

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