Iyengar yoga sequence

Iyengar Yoga with David McLaughlan full 30 minute workout, eFit30

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hello my name is David McLaughlin I’m

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from just yoga in Fremantle and today

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I’ll petition you with sequence in ing

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yoga in our yoga we use a number of

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props you can substitute the blankets

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blocks belts bolsters and chairs with

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other pieces of equipment you might have

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around the house the sequence will go

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for 30 minutes if you wanted to make the

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sequence longer you just pause the tape

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and extend the pose to hold of the pose

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for longer we’ll start off with

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swastikas nur lying down easy cross legs

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I use a couple of props here blankets

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sitting down in front of the blankets

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making sure that there’s enough room

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behind the safer better fist distance so

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the safe and rolls under fold the legs

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easy cross leg then hands beside the

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hips inhale lift the spine coming back

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lying down along the length of the

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bolster so the spine is fully supported

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just rest there Lao the body to soften

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if you find that your knees are

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particularly high you can support them

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with blocks so to start with we just let

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the body soften bring your mind into our

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practice

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after a couple of minutes and take the

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blocks away

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hands beside the hips now exhale coming

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up we’ll move now to item we’ll go for

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our sir once again you may need to use

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blood props coming down kneeling on your

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mat have the knees to the outside edges

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of the mat big toes together draw the

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cuffs back from behind the thighs

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sitting down the heels in how they’ve

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dug the spine and then as your exhale

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folding from the hips walk the hands out

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drawing the spy out to the center of the

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room you’re looking to try and keep the

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neck and the spine in one line here so

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take the forehead down to the floor

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should you be tight and you find that

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your spine when your chest doesn’t come

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down and your kinking the neck get it

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another prop again blankets a good one

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then just rest the forehead on blanket

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press the hands down firmly spreading

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the fingers and start to squeeze the

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upper arms in towards each other so the

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elbows aren’t bent as you’re inhale lift

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the crown ahead forehead draw them out

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lengthen the spine out to the center of

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the room to exhale softening the groins

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and the quadriceps pressing the crease

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of the hip back drawing the sitting

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bones back and down towards the heels so

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you’re lengthening the spine in two

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direction

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so the beginning of the practice we’re

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just trying to slowly gently warm up the

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body rather than going full bolt

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straight into the practice potentially

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giving ourselves an injury once again

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after a minute or two walking the hands

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back as you inhale

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tell me up putting the props neatly to

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the side

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the next posture we’ll be doing now is

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Adam Walker

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it’s Manasa downward facing dog

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bring the knees in so that they’re

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underneath the hips hip-width hands

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underneath your shoulders shoulder which

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once again spread the fingers so don’t

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let this fingers closed spread them out

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press the palms down inhale and exhale

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lift the buttocks up extend through the

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spine so the arms and the spine are in

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one line lifting the buttock bones

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higher towards the ceiling to start with

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have the knees bent lift the buttock

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bones high then so it starts it lengthen

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press the inner thighs back lengthen

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through the back of the thighs back of

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the legs we keep the sitting bones high

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try to resist the seen bones coming down

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extend once again the crown of the head

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the neck the upper spine towards the

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hands as you did before in the previous

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post keep the length from the spine

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inhale exhale keep the leg straight

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press the heels down drawing the calves

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away from the back of the knees keeping

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the sitting bones lifted high as much as

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possible so the legs lengthen in two

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directions heels drawing the cast away

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from the back of the knees sitting bones

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lifting drawing the hamstrings away from

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the back of the knees

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not essential that the heels come to the

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floor but those of you a little bit

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tighter the sitting most start to drop

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place some heel blocks underneath the

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heels or some other height you can use

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the wall have your heels up the wall

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lift again this will help you keep

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action to the back of the legs rather

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than compromising the spine

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softening your breath breathing through

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the nose keep the front of the hips

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lifted high draw the quadricep high up

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into the crease of the hip keeping the

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leg active then bending the knees walk

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the hands back we’ll come into uttanasan

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take the feet to the outside edges of

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the mat have the hands on the floor

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knees bent

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draw the navel and stand for it to

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lengthen through the front of the spine

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pressing the legs back hands down

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following from the crease of the hip

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pull the arms above the head now if

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you’re particularly tight you can do is

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take a chair any kind of chair maybe

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even the kitchen bench at home stand

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with the feet once again to the outside

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edges of the mat and then all the arms

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above the head like this and rest

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keep the spine long keep the quadriceps

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lifted those of you are tight feel quite

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a bit of action through the back of the

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leg draw the navel and sternum out

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lengthen through the front of the body

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then step in towards the chair coming up

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put the chair out of the way again then

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coming back to downward facing dog once

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more remember hands shoulder-width apart

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fingers spread wide lift the buttock

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bones high extend through the spine

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press the legs back draw the outer edge

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of the heels down lengthen through the

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back of the legs start to lengthen as

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much through the front of the spine as

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you do through the back of the spine so

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in house or the navel and sternum out

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towards the hands keep the sitting bones

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lifted high press inner thighs back

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press the outer heels down

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bend the knees again lift the buttock

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bones high lift the heels and press the

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thighs back

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send the heels

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then once again bend the knees walk

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their hands back towards the feet and

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coming to alter NASA

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keep the leg straight quadriceps lifted

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lift right up into the crease of the hip

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softening increases hip inhale draw the

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elbows the crown head to the floor your

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exhale fold the torso in towards the

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thighs keep the hips over the ankles

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the kneecaps lift it in half swing arms

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toss wha

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exhale release it’s important to

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remember that yoga can be quite strong

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and powerful so make sure you don’t

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overextend yourself too far you feel any

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pain beyond that of burning from

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stretching it’s best to us to tone it

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back a little bit work within your

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abilities you need to work at the edge

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not far beyond durability to receive a

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real benefit from the practice sadly now

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we’ll go to tricky NASA you all start

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off in Tadasana Mountain Pose

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so lift the quadriceps feet together

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lift the quadriceps lift the front hips

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up exhale draw the corners of the

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shoulders back and extend the arms to

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the floor then tricking us in our arms

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across the chest jump step the legs

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apart turn the right foot in turn the

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whole the left leg out see the front

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foot heel is intersecting the arch of

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the back foot quadriceps are lifted and

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the inner thighs are turned out away

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from each other

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lift the front of the hips up now whilst

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I turn to the camera you need to make

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sure you’re facing forward so inhale now

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exhale extend out towards the left then

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take the left hand down to the shin it’s

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not important that you touch the ankle

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or whether you touch the top of the shin

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it’s essential that you draw yourself

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out then just bring the hand down so if

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that’s as far as you come that’s fine

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lift the quadricep keep the quadricep

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lifted high top arm directly over the

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lower arm inhale exhale look up towards

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the top

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matriculants a standing post I see that

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the legs are working press it in a hill

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down lift the inner thigh the five left

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leg and draw of it in a thigh out in her

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coming up turn feet to the front and

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then turn left foot in right foot out in

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her exhale extend out to the right to

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the right hand down tradition top arm up

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towards the ceiling once again press it

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in your heel down lift the quadricep

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with the front leg we’ll also remember

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to press the outside edge of the back

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foot down don’t let the outside edge you

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lift up press it down turn the inner

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thigh of back leg out

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bring the back hip back towards the wall

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behind you top arm directly over the law

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turn your head looking up towards the

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top arm and turn your head to the front

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you know

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John step the lights back together back

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to sit us

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you know answer cross the chest jump the

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legs apart for people drives not too so

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it’s just a little bit longer in the

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distance in the feet than it is for

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tricking Arsena once again turn the

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right foot in turn whole the left leg

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down see the front foot heels

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intersecting you are to the back foot

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lift up the spine turn both eyes out see

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that the foot the shin the neither fire

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all facing out towards the left and the

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inhale lift the spine exhale bend the

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left knee the left hip let’s see that

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the knee is over the ankle so if their

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knees too far forward walk the back foot

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back to a forward on the inner thigh and

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back on the outer thigh and draw the leg

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back into the hip socket see that the

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knee is directly over the ankle lift the

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spine bring the right ribs back towards

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the wall behind you the left ribs

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forward and then in half now X I’ve

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turned the head looking out over the

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front arm hand should be at shoulder

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height then turn the head to the front

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of room in hell tell me

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flew in right foot out and then turn

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left foot in again turn the whole the

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right leg out preparing for the other

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side

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you know exhale Bend right neither I

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here see that the knee is directly out

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over the ankle

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draw forward on the inner thigh back on

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the outer thigh and then looking out

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over the right hand see that the back

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leg remains active so once again don’t

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00:12:54,130 –> 00:12:55,420
let the outside edge of the foot lift

265
00:12:55,420 –> 00:12:58,089
press it down lift the inner thigh bring

266
00:12:58,089 –> 00:12:59,500
the left hip back towards the wall

267
00:12:59,500 –> 00:13:04,000
behind you reach back of the torso so

268
00:13:04,000 –> 00:13:06,670
the torsos above the thighs orb of the

269
00:13:06,670 –> 00:13:11,880
hips rather than reaching out to there

270
00:13:12,029 –> 00:13:14,050
then turn your head back to the center

271
00:13:14,050 –> 00:13:18,339
inhale straight now let to in feet to

272
00:13:18,339 –> 00:13:20,620
the front jump step the legs back

273
00:13:20,620 –> 00:13:22,830
together

274
00:13:23,850 –> 00:13:28,390
once again in Tadasana heels big toes

275
00:13:28,390 –> 00:13:30,940
together lifts the quadriceps take a

276
00:13:30,940 –> 00:13:33,580
pause here so just standing still lift

277
00:13:33,580 –> 00:13:35,350
the front hips up lift the front of the

278
00:13:35,350 –> 00:13:37,870
spine up corners and shoulders back draw

279
00:13:37,870 –> 00:13:40,570
the arms down you know arms across the

280
00:13:40,570 –> 00:13:43,300
chest parsvakonasana jump the legs as

281
00:13:43,300 –> 00:13:45,400
far apart as you did before everywhere

282
00:13:45,400 –> 00:13:49,480
to us than to right foot in left foot

283
00:13:49,480 –> 00:13:52,720
out all of the right left legs turning

284
00:13:52,720 –> 00:13:56,050
out in how exhale come to view Justin to

285
00:13:56,050 –> 00:13:59,380
first and then inhale raise the left arm

286
00:13:59,380 –> 00:14:01,300
up press into the crease of the hip here

287
00:14:01,300 –> 00:14:03,250
and extend out as you did in tricking

288
00:14:03,250 –> 00:14:05,440
asana and take your hand down to the

289
00:14:05,440 –> 00:14:08,520
block have the risk against the ankle

290
00:14:08,520 –> 00:14:11,830
the elbow against the knee adjust with

291
00:14:11,830 –> 00:14:13,090
the back foot to see that the knee is

292
00:14:13,090 –> 00:14:16,210
directly over the ankle take your hand

293
00:14:16,210 –> 00:14:16,990
onto your hip

294
00:14:16,990 –> 00:14:19,180
enjoy elbow and the shoulder of the

295
00:14:19,180 –> 00:14:21,760
right back and open up the chest turn

296
00:14:21,760 –> 00:14:24,820
looking up towards the top up put the

297
00:14:24,820 –> 00:14:26,560
top arm up turn the top arm in the

298
00:14:26,560 –> 00:14:29,440
shoulder sockets of the palm facing out

299
00:14:29,440 –> 00:14:32,040
to the left inhale exhale take the hour

300
00:14:32,040 –> 00:14:35,940
looking up underneath the armpit

301
00:14:37,250 –> 00:14:41,600
soften your breath quite strong in this

302
00:14:41,600 –> 00:14:44,360
posture bring some calmness to the body

303
00:14:44,360 –> 00:14:46,130
once again making sure you’re pressing

304
00:14:46,130 –> 00:14:47,480
the outside edge of the back foot down

305
00:14:47,480 –> 00:14:52,130
and the back leg is active turn the top

306
00:14:52,130 –> 00:14:54,350
arm palm towards the ceiling bring the

307
00:14:54,350 –> 00:14:58,790
arm back to give address than to then

308
00:14:58,790 –> 00:15:02,390
straighten from me to the front make

309
00:15:02,390 –> 00:15:03,860
sure you clear the mat of prop so you

310
00:15:03,860 –> 00:15:06,350
don’t trip over them again then left

311
00:15:06,350 –> 00:15:09,130
foot in right foot out just the distance

312
00:15:09,130 –> 00:15:17,000
inhale exhale out again to the right

313
00:15:17,000 –> 00:15:19,760
side hand onto the block top arm up

314
00:15:19,760 –> 00:15:22,040
towards the ceiling turn the top arm in

315
00:15:22,040 –> 00:15:23,630
the shoulder socket inhale exhale bring

316
00:15:23,630 –> 00:15:26,180
the arm over looking up underneath the

317
00:15:26,180 –> 00:15:30,410
armpit keep them me pressed against the

318
00:15:30,410 –> 00:15:32,270
elbow and see that the butt doesn’t

319
00:15:32,270 –> 00:15:35,540
stick out draw the bow back siding turn

320
00:15:35,540 –> 00:15:36,860
the inner thigh of the back leg out

321
00:15:36,860 –> 00:15:39,170
bring the back hip back towards the wall

322
00:15:39,170 –> 00:15:44,660
behind you turn the palm towards the

323
00:15:44,660 –> 00:15:47,990
ceiling inhale bring the arm up back to

324
00:15:47,990 –> 00:15:50,000
people just on two

325
00:15:50,000 –> 00:15:52,680
and then standing up turn the feet to

326
00:15:52,680 –> 00:15:55,410
the front jump step the legs back

327
00:15:55,410 –> 00:15:56,030
together

328
00:15:56,030 –> 00:15:58,140
once again making sure you don’t trip

329
00:15:58,140 –> 00:15:59,760
over your props move them out to the

330
00:15:59,760 –> 00:16:03,060
side and then to finish off now once

331
00:16:03,060 –> 00:16:04,590
again we’ll come to Auto NASA so take

332
00:16:04,590 –> 00:16:06,770
the feet to the outside edges of the map

333
00:16:06,770 –> 00:16:09,650
see that the inner arches are parallel

334
00:16:09,650 –> 00:16:12,990
rather than the outer arches that would

335
00:16:12,990 –> 00:16:15,150
mean the feet would turn it so turn the

336
00:16:15,150 –> 00:16:17,840
feet slightly out turn the palms out

337
00:16:17,840 –> 00:16:20,700
inhale raise the arms a little finger

338
00:16:20,700 –> 00:16:21,770
into the crook of each other

339
00:16:21,770 –> 00:16:24,140
once again if you need to use the chair

340
00:16:24,140 –> 00:16:27,090
you know our quadriceps lifted exhale

341
00:16:27,090 –> 00:16:28,740
folding in from the hip keep the

342
00:16:28,740 –> 00:16:32,490
quadriceps lifted extend the arms crown

343
00:16:32,490 –> 00:16:36,630
the head to the floor of the hips over

344
00:16:36,630 –> 00:16:46,730
the ankles then resting there

345
00:16:48,580 –> 00:16:51,980
okay welcome back okay so lift the

346
00:16:51,980 –> 00:16:53,959
quadriceps see the quadriceps are lifted

347
00:16:53,959 –> 00:16:55,360
higher from the crease of the hip there

348
00:16:55,360 –> 00:16:58,149
inhale raise your arms and the torso

349
00:16:58,149 –> 00:17:01,310
exhale release the arms okay we’re going

350
00:17:01,310 –> 00:17:04,160
to go into sweeted for us there now so

351
00:17:04,160 –> 00:17:07,280
you may need some height you may need

352
00:17:07,280 –> 00:17:11,059
either a folded blanket two folded

353
00:17:11,059 –> 00:17:13,970
blankets or something like this the

354
00:17:13,970 –> 00:17:21,589
bolster so have the knees together feet

355
00:17:21,589 –> 00:17:23,959
on the outside edges of the hips draw

356
00:17:23,959 –> 00:17:27,609
the calf’s back sit down on the bolster

357
00:17:27,609 –> 00:17:30,200
take the hands so that the heels of the

358
00:17:30,200 –> 00:17:32,240
hands are towards the heels of the palms

359
00:17:32,240 –> 00:17:34,040
or towards the heels of the feet fingers

360
00:17:34,040 –> 00:17:37,850
towards the toes then lift the spine so

361
00:17:37,850 –> 00:17:39,980
as you press down the inner thighs press

362
00:17:39,980 –> 00:17:41,750
down the crease that hips lift the spine

363
00:17:41,750 –> 00:17:45,679
up bring the corners of the shoulders

364
00:17:45,679 –> 00:17:49,600
back shoulder blades down the spine

365
00:17:49,600 –> 00:17:54,770
press the thighs down lift the torso if

366
00:17:54,770 –> 00:17:56,720
you’re tying your legs you may need even

367
00:17:56,720 –> 00:17:59,660
a little bit more height there’s a leg

368
00:17:59,660 –> 00:18:01,400
start to lengthen across the front of

369
00:18:01,400 –> 00:18:03,710
the quadriceps you’ll find a little

370
00:18:03,710 –> 00:18:07,400
easier to sit there you can use support

371
00:18:07,400 –> 00:18:09,350
another blanket underneath the shins and

372
00:18:09,350 –> 00:18:12,679
the feet if you find it floors a little

373
00:18:12,679 –> 00:18:15,010
bit hard

374
00:18:15,300 –> 00:18:18,360
then releasing the amp’d interlock the

375
00:18:18,360 –> 00:18:21,510
fingers like so turn the palms away from

376
00:18:21,510 –> 00:18:23,880
you keeping the shoulders down away from

377
00:18:23,880 –> 00:18:27,030
the ears press the palms away so part of

378
00:18:27,030 –> 00:18:31,580
our hands or arms in virosa

379
00:18:31,580 –> 00:18:34,320
so inhale lift the spine press the

380
00:18:34,320 –> 00:18:36,990
thighs down now raise the arms up keep

381
00:18:36,990 –> 00:18:39,870
the elbows straight draw the shoulders

382
00:18:39,870 –> 00:18:42,390
back away from the ears now if you’re

383
00:18:42,390 –> 00:18:44,430
particularly tighten the shoulders the

384
00:18:44,430 –> 00:18:46,410
ears or shoulders are lift up to us it

385
00:18:46,410 –> 00:18:49,470
is want to draw them down you may not be

386
00:18:49,470 –> 00:18:50,760
careful to keep the elbows straight

387
00:18:50,760 –> 00:18:54,270
either so if you’re tight press the

388
00:18:54,270 –> 00:18:57,380
palms away keep raising the arms up

389
00:18:57,380 –> 00:19:01,170
until you find your start to lose the

390
00:19:01,170 –> 00:19:04,470
posture then press the arms away or the

391
00:19:04,470 –> 00:19:06,240
palms away suck the arms into the

392
00:19:06,240 –> 00:19:07,560
shoulder sockets draw the shoulder

393
00:19:07,560 –> 00:19:10,410
blades down keep extending and slowly as

394
00:19:10,410 –> 00:19:12,900
the arms and the shoulders lengthen

395
00:19:12,900 –> 00:19:16,710
raise the arms up keep the lower ribs

396
00:19:16,710 –> 00:19:18,990
from pressing out draw them back in

397
00:19:18,990 –> 00:19:21,740
towards the spine

398
00:19:24,150 –> 00:19:28,330
then in our exhale release the arms have

399
00:19:28,330 –> 00:19:30,010
a look at the fingers which fingers on

400
00:19:30,010 –> 00:19:33,460
top change the cost of the fingers so

401
00:19:33,460 –> 00:19:35,890
the other fingers on top shoulders down

402
00:19:35,890 –> 00:19:39,179
turn the palms away once again press

403
00:19:39,179 –> 00:19:41,740
arms away now see the little finger and

404
00:19:41,740 –> 00:19:45,330
the index finger pressing away evenly

405
00:19:45,330 –> 00:19:47,470
suck the arms back into the shoulder

406
00:19:47,470 –> 00:19:49,390
sockets and once again inhale raise the

407
00:19:49,390 –> 00:19:51,820
arms up press the thighs down lift the

408
00:19:51,820 –> 00:19:54,700
spine raise the arms up keep the

409
00:19:54,700 –> 00:19:57,309
shoulders drawing back and down keep the

410
00:19:57,309 –> 00:20:02,309
elbows straight rest should be soft

411
00:20:02,309 –> 00:20:06,250
breathing through the nose avoid

412
00:20:06,250 –> 00:20:09,220
breathing through the mouth you start to

413
00:20:09,220 –> 00:20:13,539
lose your body’s moisture so it becomes

414
00:20:13,539 –> 00:20:15,779
dry

415
00:20:17,240 –> 00:20:23,250
you know exhale release the arms we’re

416
00:20:23,250 –> 00:20:25,860
going to do a twist now in Barossa so

417
00:20:25,860 –> 00:20:27,270
once again take your hands back to the

418
00:20:27,270 –> 00:20:31,640
feet straighten the arms lift the spine

419
00:20:31,640 –> 00:20:33,810
and then you know release the arms

420
00:20:33,810 –> 00:20:36,510
inhale raise the arms up exhale now turn

421
00:20:36,510 –> 00:20:37,260
to the right

422
00:20:37,260 –> 00:20:39,570
take the sorry the left take the left

423
00:20:39,570 –> 00:20:41,610
hand down on the bolster blanket behind

424
00:20:41,610 –> 00:20:43,890
you take back of the right hand to the

425
00:20:43,890 –> 00:20:45,330
outside edge of the left knee inhale

426
00:20:45,330 –> 00:20:48,180
lift the spine and then exhale turn the

427
00:20:48,180 –> 00:20:52,580
head looking out over the left shoulder

428
00:20:52,580 –> 00:20:56,880
now see that you don’t lift up with the

429
00:20:56,880 –> 00:20:58,710
back hip or the right hip keep pressing

430
00:20:58,710 –> 00:21:00,870
down evenly through the right thigh

431
00:21:00,870 –> 00:21:05,430
inhale lift the spine exhale rotate now

432
00:21:05,430 –> 00:21:06,810
it’s not important that you add a tune

433
00:21:06,810 –> 00:21:09,210
you twist yourself into a pretzel you

434
00:21:09,210 –> 00:21:11,520
have to work within your abilities keep

435
00:21:11,520 –> 00:21:14,730
that in mind breath that’s inhale

436
00:21:14,730 –> 00:21:18,690
lifting the spine exhale rotate inhale

437
00:21:18,690 –> 00:21:22,290
lift the spine exhale rotate keep the

438
00:21:22,290 –> 00:21:23,730
shoulders away from the ears at all

439
00:21:23,730 –> 00:21:26,000
times

440
00:21:26,630 –> 00:21:28,580
in our turn back towards the front

441
00:21:28,580 –> 00:21:30,160
exhale release

442
00:21:30,160 –> 00:21:33,740
hands down beside the hips again you

443
00:21:33,740 –> 00:21:36,410
know raise the arms turn to the other

444
00:21:36,410 –> 00:21:38,750
side take the right hand on the bolster

445
00:21:38,750 –> 00:21:40,400
now take the outside edge of the left

446
00:21:40,400 –> 00:21:44,150
hand onto the back of the knee in how

447
00:21:44,150 –> 00:21:48,310
they’ve done exhale the time

448
00:21:49,360 –> 00:21:52,780
think of the spine as a chain each

449
00:21:52,780 –> 00:21:54,940
vertebra is a link in that chain if you

450
00:21:54,940 –> 00:21:56,890
take a chain in slack and you twist it

451
00:21:56,890 –> 00:21:59,500
it not some one or two vertebrae so

452
00:21:59,500 –> 00:22:01,540
inhale lift the spine make that chain

453
00:22:01,540 –> 00:22:06,900
the spine taut then in our exhale rotate

454
00:22:06,900 –> 00:22:10,060
with a tour chain if you twist it twist

455
00:22:10,060 –> 00:22:12,070
is spread evenly along all the links of

456
00:22:12,070 –> 00:22:15,040
the chain in this case all the better of

457
00:22:15,040 –> 00:22:17,320
the spine there’s less likelihood of

458
00:22:17,320 –> 00:22:22,680
injury you know lift exhale rotate

459
00:22:22,680 –> 00:22:28,300
remember as you twist body slowly opens

460
00:22:28,300 –> 00:22:29,680
so don’t try and bring the full to a

461
00:22:29,680 –> 00:22:34,020
straight away gently rotating twist

462
00:22:34,020 –> 00:22:36,310
inhale exhale release

463
00:22:36,310 –> 00:22:41,920
come to the front good then come now –

464
00:22:41,920 –> 00:22:45,090
down – Asin to start with here’s a top

465
00:22:45,090 –> 00:22:50,740
which appropriately suits your body and

466
00:22:50,740 –> 00:22:53,710
by that I mean when you sit with the

467
00:22:53,710 –> 00:22:56,020
legs out in front like this now as I sit

468
00:22:56,020 –> 00:22:57,820
on the blanket here see that you can

469
00:22:57,820 –> 00:23:00,400
lift the spine up fully if the spine is

470
00:23:00,400 –> 00:23:04,330
still rounded then you need a higher

471
00:23:04,330 –> 00:23:08,440
prop this makes it easier if you just

472
00:23:08,440 –> 00:23:10,360
sit upright so you’re not crunching the

473
00:23:10,360 –> 00:23:11,950
abdominals you get the lift that you

474
00:23:11,950 –> 00:23:13,930
need through the front of the body hands

475
00:23:13,930 –> 00:23:15,670
on the bolster there press the hands

476
00:23:15,670 –> 00:23:20,410
down lift up turn the palms out to the

477
00:23:20,410 –> 00:23:22,780
side keep the legs pressing down raise

478
00:23:22,780 –> 00:23:26,200
the arms up by using the legs the lower

479
00:23:26,200 –> 00:23:28,450
back to support it if you let go over

480
00:23:28,450 –> 00:23:31,930
the legs you sent us lunch so press the

481
00:23:31,930 –> 00:23:35,110
thighs down lift the spine ur turn the

482
00:23:35,110 –> 00:23:37,270
palms out to the side bring the hands

483
00:23:37,270 –> 00:23:38,920
down

484
00:23:38,920 –> 00:23:42,320
using a belt now we’re going to cost you

485
00:23:42,320 –> 00:23:43,300
more to NASA

486
00:23:43,300 –> 00:23:45,860
so hands beside the hips inhale raise

487
00:23:45,860 –> 00:23:48,440
spine up exhale come forward take the

488
00:23:48,440 –> 00:23:50,230
belt around the outside edge of the feet

489
00:23:50,230 –> 00:23:53,510
draw back on the belt and lift the spine

490
00:23:53,510 –> 00:23:56,140
so the back of the legs now sign to work

491
00:23:56,140 –> 00:23:58,640
the objective is not that you bring your

492
00:23:58,640 –> 00:24:01,670
head to your knees get the spine

493
00:24:01,670 –> 00:24:04,160
lengthening lift create space and bring

494
00:24:04,160 –> 00:24:05,960
the space to the posture press the

495
00:24:05,960 –> 00:24:09,770
thighs down inhale lift the spine then

496
00:24:09,770 –> 00:24:11,840
as you exhale bend the elbows out to the

497
00:24:11,840 –> 00:24:16,660
side drawing the spine forward you can

498
00:24:16,660 –> 00:24:19,640
comfortably take your hands further down

499
00:24:19,640 –> 00:24:21,890
the belt holding onto the feet is in the

500
00:24:21,890 –> 00:24:25,220
Central you know lift pose and then

501
00:24:25,220 –> 00:24:28,610
repose drawing forward at all times try

502
00:24:28,610 –> 00:24:31,900
to avoid arching the spine like that

503
00:24:31,900 –> 00:24:33,710
shortens through the front of the torso

504
00:24:33,710 –> 00:24:36,740
and that’s not our objective press down

505
00:24:36,740 –> 00:24:39,100
to the crease and hip again lift up

506
00:24:39,100 –> 00:24:42,860
lengthen as long as the back of the legs

507
00:24:42,860 –> 00:24:46,160
are working the spine is protected and

508
00:24:46,160 –> 00:24:48,680
safely performing this posture lift up

509
00:24:48,680 –> 00:24:50,000
inhale exhale

510
00:24:50,000 –> 00:24:52,670
drive forward with the sternum navel out

511
00:24:52,670 –> 00:24:56,030
to the top then inhale straighten the

512
00:24:56,030 –> 00:24:59,490
legs drop back on the belt

513
00:24:59,490 –> 00:25:02,039
and then at least so we’re going to go

514
00:25:02,039 –> 00:25:04,679
now to triangle mukha eka pada

515
00:25:04,679 –> 00:25:09,510
paschimottanasana so if you want to

516
00:25:09,510 –> 00:25:11,700
bolster before just turn the bolster

517
00:25:11,700 –> 00:25:15,419
like so and then with the right buttock

518
00:25:15,419 –> 00:25:18,000
on the bolster right leg straight fold

519
00:25:18,000 –> 00:25:22,110
the left leg back into for us see that

520
00:25:22,110 –> 00:25:25,850
the foot not change size here you see

521
00:25:26,870 –> 00:25:30,330
see that the foot as before is on the

522
00:25:30,330 –> 00:25:31,919
outside of the hip so that hip can

523
00:25:31,919 –> 00:25:34,110
descent you need to have enough height

524
00:25:34,110 –> 00:25:37,380
that you can keep the bent leg down onto

525
00:25:37,380 –> 00:25:40,140
the floor okay so we’ll do this side

526
00:25:40,140 –> 00:25:40,559
first

527
00:25:40,559 –> 00:25:43,409
hands beside the hips press the inner

528
00:25:43,409 –> 00:25:45,690
thighs down lift the spine see how my

529
00:25:45,690 –> 00:25:49,980
spine is long and straight taking the

530
00:25:49,980 –> 00:25:50,520
belt

531
00:25:50,520 –> 00:25:53,250
inhale raise the arms up exhale come

532
00:25:53,250 –> 00:25:55,679
forward take the belt around the outside

533
00:25:55,679 –> 00:25:57,480
edge of the feet inhale draw back from

534
00:25:57,480 –> 00:26:01,169
about lift the spine shoulders back and

535
00:26:01,169 –> 00:26:05,580
down spine is lifted inhale keeping the

536
00:26:05,580 –> 00:26:07,740
weight pressing down here evenly through

537
00:26:07,740 –> 00:26:10,580
both thighs exhale drawing forward

538
00:26:10,580 –> 00:26:14,669
lengthening the torso out keep pressing

539
00:26:14,669 –> 00:26:17,640
the inner thighs straight leg down

540
00:26:17,640 –> 00:26:21,539
quadricep lifted once again straighten

541
00:26:21,539 –> 00:26:26,299
the arms lift up exhale coming forward

542
00:26:26,299 –> 00:26:28,980
if you can take the outside is your foot

543
00:26:28,980 –> 00:26:32,270
but it’s not essential

544
00:26:36,639 –> 00:26:39,669
in Australia hours because this is a

545
00:26:39,669 –> 00:26:41,529
two-sided posture you can’t spend as

546
00:26:41,529 –> 00:26:47,429
long it come to the other side

547
00:26:47,429 –> 00:26:50,980
once again outside of the foot on our

548
00:26:50,980 –> 00:26:52,299
side these are the hips of the space of

549
00:26:52,299 –> 00:26:53,799
the hip to the center see that the

550
00:26:53,799 –> 00:26:55,990
buttock only is on the bolster not the

551
00:26:55,990 –> 00:26:58,600
thigh as well so just the buttock hands

552
00:26:58,600 –> 00:27:00,580
down beside the hips now press the big

553
00:27:00,580 –> 00:27:02,500
toe ball of the foot away inner thighs

554
00:27:02,500 –> 00:27:04,690
both pressing down if I should be

555
00:27:04,690 –> 00:27:07,150
parallel hands beside the hips inhale

556
00:27:07,150 –> 00:27:12,570
lift the spine raise the arms up exhale

557
00:27:12,570 –> 00:27:15,580
coming forward take the belt around the

558
00:27:15,580 –> 00:27:18,660
outside edge of the feet inhale lift up

559
00:27:18,660 –> 00:27:21,250
and then exhale coming forward to all

560
00:27:21,250 –> 00:27:22,809
the elbows out to the sides shoulders

561
00:27:22,809 –> 00:27:25,260
back and down

562
00:27:29,350 –> 00:27:32,890
the arms again you know if dumped exhale

563
00:27:32,890 –> 00:27:35,500
back and down so the scene bone needs to

564
00:27:35,500 –> 00:27:37,750
be drawing back so the back of the leg

565
00:27:37,750 –> 00:27:41,110
is lengthen draw the navel and the

566
00:27:41,110 –> 00:27:43,300
sternum out towards the toes rather than

567
00:27:43,300 –> 00:27:45,550
the forehead down to the knee lengthen

568
00:27:45,550 –> 00:27:47,760
out

569
00:27:54,790 –> 00:27:57,600
you know straighten the arms

570
00:27:57,600 –> 00:28:02,430
right back up now as I said before this

571
00:28:02,430 –> 00:28:05,790
practice is designed for 30 minutes but

572
00:28:05,790 –> 00:28:07,140
if you want to make it longer just hold

573
00:28:07,140 –> 00:28:08,730
the postures for a minute or longer or

574
00:28:08,730 –> 00:28:12,060
repeat the postures at the end of the

575
00:28:12,060 –> 00:28:14,130
class it’s important that we come down

576
00:28:14,130 –> 00:28:16,350
with calm air system down so the last

577
00:28:16,350 –> 00:28:18,480
two postures now are going to work at

578
00:28:18,480 –> 00:28:26,880
doing that we’ll use a chair for Breda

579
00:28:26,880 –> 00:28:29,640
Carini so the legs will be rested on the

580
00:28:29,640 –> 00:28:32,760
back of the chair there you can use a

581
00:28:32,760 –> 00:28:35,730
blanket to soften the chair or to adjust

582
00:28:35,730 –> 00:28:40,290
the height if you’re tall and you put a

583
00:28:40,290 –> 00:28:42,720
bolster just on the side here or rest up

584
00:28:42,720 –> 00:28:45,900
so come on take the outside edge of your

585
00:28:45,900 –> 00:28:49,050
hip put it on the edge of the bolster

586
00:28:49,050 –> 00:28:52,680
there then lying down rolling on to your

587
00:28:52,680 –> 00:28:56,130
side place your legs with the CAF’s on

588
00:28:56,130 –> 00:28:59,060
the chair like that take the arms down

589
00:28:59,060 –> 00:29:01,830
so the shoulders blades draw down the

590
00:29:01,830 –> 00:29:03,960
spine palms towards the ceiling

591
00:29:03,960 –> 00:29:06,810
there’s no need to flex the fingers no

592
00:29:06,810 –> 00:29:07,980
need to grip them just let them

593
00:29:07,980 –> 00:29:10,950
naturally curl so they’re in a relaxed

594
00:29:10,950 –> 00:29:15,540
state so be there for a minute or two or

595
00:29:15,540 –> 00:29:18,120
as long as you like it’s quite restful

596
00:29:18,120 –> 00:29:20,100
you’ve worked strongly see that the

597
00:29:20,100 –> 00:29:22,080
bolster supporting the whole of the

598
00:29:22,080 –> 00:29:26,030
sacrum is not too far over the back

599
00:29:27,929 –> 00:29:31,120
when you’re ready to come out bend the

600
00:29:31,120 –> 00:29:34,590
knees roll over to your side

601
00:29:34,590 –> 00:29:42,519
the last posture is shavasana so lay a

602
00:29:42,519 –> 00:29:46,960
blanket out like so see the blanket is

603
00:29:46,960 –> 00:29:49,360
even you want to be even on the blanket

604
00:29:49,360 –> 00:29:52,510
you don’t want to be feeling as if

605
00:29:52,510 –> 00:29:54,120
there’s that princess in the pea

606
00:29:54,120 –> 00:29:57,090
situation where you can’t relax because

607
00:29:57,090 –> 00:30:00,760
there’s a fold pressing you to back see

608
00:30:00,760 –> 00:30:03,519
that when you lie down your whole of

609
00:30:03,519 –> 00:30:05,289
your torso is going to be on the hole of

610
00:30:05,289 –> 00:30:09,029
the blanket so you’re not going to be

611
00:30:09,029 –> 00:30:12,600
half on and half off

612
00:30:15,469 –> 00:30:17,639
so sit at the end of the blanket here

613
00:30:17,639 –> 00:30:20,070
with the knees bent hands beside the

614
00:30:20,070 –> 00:30:21,929
hips inhale lift the spine and then

615
00:30:21,929 –> 00:30:24,479
exhale walk those hands back lengthen

616
00:30:24,479 –> 00:30:27,659
the spine out vertebra by vertebra so

617
00:30:27,659 –> 00:30:29,849
the spine is fully lengthened out along

618
00:30:29,849 –> 00:30:32,159
the blanket take the shoulder blades

619
00:30:32,159 –> 00:30:35,190
down the spine each side then adjust the

620
00:30:35,190 –> 00:30:37,199
blanket have the folded edge towards the

621
00:30:37,199 –> 00:30:38,549
shoulders so the heart bring the blanket

622
00:30:38,549 –> 00:30:40,889
into the hole of the neck from the head

623
00:30:40,889 –> 00:30:44,459
to the shoulders are supported and once

624
00:30:44,459 –> 00:30:47,659
again no props in your way

625
00:30:48,019 –> 00:30:50,819
arms out to the side 45 degree angle to

626
00:30:50,819 –> 00:30:56,519
the body now straighten the legs with

627
00:30:56,519 –> 00:30:58,379
the eyes closed the gaze of the eyes

628
00:30:58,379 –> 00:31:00,509
turn towards the heart draw your

629
00:31:00,509 –> 00:31:04,049
awareness towards your breath slowly

630
00:31:04,049 –> 00:31:07,679
scanning through the body allowing body

631
00:31:07,679 –> 00:31:12,119
to relax muscles to soften tension to

632
00:31:12,119 –> 00:31:13,970
release

633
00:31:13,970 –> 00:31:16,070
once you’ve scans through the body allow

634
00:31:16,070 –> 00:31:19,580
the body to become relaxed might feel

635
00:31:19,580 –> 00:31:22,340
heavy bring awareness to your mind and

636
00:31:22,340 –> 00:31:25,460
allow your mind to release whilst the

637
00:31:25,460 –> 00:31:26,990
body becomes heavier allow the mind to

638
00:31:26,990 –> 00:31:29,960
become light let it float free of any

639
00:31:29,960 –> 00:31:33,679
thoughts or images I recommend staying

640
00:31:33,679 –> 00:31:38,350
in shavasana for at least 10 minutes

641
00:31:38,620 –> 00:31:41,570
thanks for joining us stay I hope you

642
00:31:41,570 –> 00:00:00,000
enjoy the class

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