Iyengar yoga videos

Iyengar Yoga for Posture and Alignment on LiveExercise

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welcome back guys live exercise calm I’m

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Jessica

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ohm your yoga instructor so today we’re

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going to focus on alignment all right so

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there’s different types of yoga and we

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do a lot of vinyasa and I have taught a

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couple year classes as well but there’s

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a type of yoga called Iyengar yoga which

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focuses primarily on the alignment of

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the body so very structural based class

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less flowy will still do some vinyasas

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which are the chaturanga to

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upward-facing dog back to

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downward-facing dog

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to reset the spine once in a while

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especially between twists but we’re

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really going to focus on the restorative

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aspects of finding the proper alignment

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for your body so we are going to use

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some props if you have any let you know

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when to use them but if you have your

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yoga block with you that’d be great and

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if you have a blanket as well that would

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be a nice prop for you to use for some

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extra support and then also a yoga strap

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if you have one of those all right this

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is what a yoga strap looks like if you

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don’t have this a pillowcase or a towel

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sometimes can replace one of these

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alright so the first thing we’re going

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to do is open the chest and a lot of

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times when we do our practice we end

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with a backbend and we’re going to start

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with the supportive backbend today as

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well all right so using the block or

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blanket we’re going to place the block

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down into down onto the mat towards the

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back of the mat and we’re just going to

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go ahead and find a comfortable backbend

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on it so you might need to adjust where

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yours is going to be alright but you

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want it kind of the middle to upper back

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so find that nice place for the block

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relax the hips just start to fold back

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now again you can adjust the block if

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you need to letting your head drop back

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you want your shoulders to start to fall

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down maybe behind the ears so a lot of

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times we spend time during the day with

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our shoulders maybe even forward from

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the ears alright but we want to start to

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drop them back so letting the chest fall

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open alright letting the shoulders drop

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back adjusting the block if you need to

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maybe lowering it maybe lifting it and

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then just letting your arms fall out to

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the side so we’re finding a nice ported

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bridge here and we’re just going to

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start to breathe in through the nose

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filling the belly and the ribs exhaling

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out

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through the nose letting the shoulders

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drop back so we’ll do a few breaths here

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just a nice restorative pose opening our

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practice just settling in inhaling

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through the nose allowing the belly to

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inflate so feeling the belly fill and

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then exhale it’ll fall back to the spine

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gradually relaxing the back of the neck

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even more let’s take two more breaths

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here long slow inhale maybe holding the

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breath at the top softening the body

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exhaling emptying you might even get a

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little spinal adjustment sometimes in

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the cervical spine in the middle of the

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back just by taking deep breaths one

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more inhale in fill the belly fill the

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ribs fill the chest soften the body and

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exhale slowly melt allow your body to

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just relax with gravity and then to come

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out gently we’re going to bend the knees

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and you can maybe just bend your left

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knee and we’re going to roll on to the

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right so gently rolling off being gentle

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with the back all the way to the right

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nice and lazy pressing into your left

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palm gently coming up to a nice seat all

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right so we can get that block out of

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the way and come to a comfortable

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cross-legged position at the front of

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your mat all right maybe in the middle

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of the mat so we’re going to stretch the

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side bodies here I want you to walk the

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right hand over to the right reach your

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left arm up I’ll face you guys you can

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see grounding the left hip reaching the

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right arm left arm up rather we’re going

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to reach over to the right and stretch

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this left side now I don’t want you to

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start to dump over again we’re working

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with alignment so I wants your shoulder

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and your elbow to be in one line and

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you’re just grounding the hip reaching

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that left arm up and over soften the

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neck and shoulder take one more breath

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inhale and exhale reaching keeping that

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shoulder soft come back to Center and

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switch left palm to the ground walking

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the left hand out to the left ground

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your right hip and reach your right arm

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up so again you don’t want your arm to

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start to come forward you want it

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straight

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in line with the hip elbow and hand in

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one line even if you’re bending at the

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elbow draw the shoulder away from your

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ear just reach out from that hit

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so feeling a nice stretch one more

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breath

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draw that shoulder back away from the

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ear come back up to Center and lower the

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right hand down we’re going to walk

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forward with the hands now depending on

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your hip flexibility maybe this is as

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far as you go if you ever want to bring

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your forearms down to a block and relax

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your head here you can and some of you

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can maybe walk your hands all the way

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forward and bring your forehead to the

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block and then if you’re a little more

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open of course you can bring your

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forehead all the way down to the ground

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and you don’t need the block but again

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please feel free to use the block here

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this is a wonderful prop if you want to

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bring the block a little higher and rest

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your forehead there you can let’s all

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take three breaths together inhaling

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through the nose exhale allowing your

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shoulders to settle wherever you are

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inhale fill your belly your ribs your

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back slowly releasing the breath

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practicing breath control one more

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inhale in

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fill the belly the ribs in the back and

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exhale slowly just melt and then slowly

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rolling back up to a seat very good

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we’re gonna release that completely and

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we’re going to come to our hands and

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knees so we’re gonna make our way into

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our first Auto mukha svanasana downward

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facing dog so bring your hands shoulder

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width apart you don’t want them wider

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and you don’t want them shorter so

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shoulder width spread the fingers

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pointer or middle finger forward

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grounding through the knuckles and the

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finger pads so we’re not just going to

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bring all the weight into the bottoms of

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the wrists all right when you start to

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do that you’re going to start getting

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sore wrists and some of you guys feel

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that when your hands start to lift off

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at the ground like this when you’re in

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any downward facing dog you start to get

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your wrist compression so we’re going to

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press through the knuckles press through

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the finger pads roll the shoulders away

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from your ears draw the elbows

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towards your knees and tuck your toes

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under keeping the neck long we’re going

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to start to lift the hips up off the

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ground or the knees rather hips up into

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the air

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now from here shift your weight back

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towards your toes start to lift the sits

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bones up so rotate your sits bones

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towards the sky and then let your head

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fall looking between your ankles try to

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rotate your hips a little further up

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keeping the knees bent so you can wiggle

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those hips back and up in the air little

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further and straighten your arms so

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keeping the shoulders wrapped down the

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back pull your navel into the spine now

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starting to tuck the ribs one more

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breath here lifting those heels lifting

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the sits bones and then straighten your

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legs trying to keep the tailbone lifted

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in the back flat so if your back starts

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to curl here then see if you can really

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keep pressing back into the thighs and

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maybe keep your knees micro bent but see

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if you can straighten the legs now your

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heels might not touch the ground and

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that’s okay working on drawing the chest

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back towards the thighs strong arms

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strong legs and then maybe sink those

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heels down a little further again they

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don’t have to touch today but maybe

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working on getting them to draw down

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keeping that back flatten the ribs tuck

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take one more breath here

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exhale draw back straighten the arms and

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legs trying to keep this nice flat back

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position and then come forward to plank

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now we’re going to line plank so a lot

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of times what happens is the hips sink

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when there’s a weak core alright or the

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butt lifts up and we start to pile all

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the weight into the hands and chest I

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want to find a neutral place so a nice

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flat back tucking this tail slightly so

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the abdominals are engaged pressing the

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heels back and the top of the head

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forward so the neck is still long the

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arms are straight and the quads are

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maybe engaged so we’re reaching the top

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of the head forward and the heels

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straight back feeling the abdominals

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tight breathing in through the nose and

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out through the nose pulling that navel

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back to the spine holding press through

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the finger pads one more breath inhale

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exhale draw back to downward facing dog

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lifting the hips pressing back into the

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heels rotate the sits bones up again so

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we don’t want to round back and once you

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see if you can press the sits bones up

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in the air straighten the legs draw the

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shoulders away from the ears

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take one more breath in engage the quads

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lifting the kneecaps press back a little

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more see if you can make the outsides of

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your feet parallel to the outsides of

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the mat and then we’re going to walk the

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hands back so keeping the feet as they

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are toes forward don’t let the heels

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come in keep them straight back walk the

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hands back all the way to the back of

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your mat now clasp your opposite elbows

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and hang letting your head be heavy

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shake your head yes to know if you want

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to make sure the neck is relaxed you can

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shift a little weight from side to side

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allowing your way to transfer from left

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foot to right foot and if you need to

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soften your knees a little you can but

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let’s take two more breaths just hanging

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here good one more breath in and then

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let’s release the arms down now what we

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want to do is try to get the hips over

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the ankle so a lot of times our hips are

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far back behind the feet and we’re going

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to see if we can bring them a little

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more forward so allowing the hips over

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the ankles all right you might need a

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mirror sometimes see this alright

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otherwise feeling see if you can get a

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00:10:23,500 –> 00:10:25,720
little more weight toward your toes but

261
00:10:25,720 –> 00:10:28,029
keep the heels grounded so evenly

262
00:10:28,029 –> 00:10:29,649
distribute weight into your feet and

263
00:10:29,649 –> 00:10:31,720
then bring your fingertips down to the

264
00:10:31,720 –> 00:10:33,810
ground now depending on your hamstrings

265
00:10:33,810 –> 00:10:36,069
flexibility if your back is really round

266
00:10:36,069 –> 00:10:38,110
here and this is hard for you you can

267
00:10:38,110 –> 00:10:40,510
always grab a block or two blocks all

268
00:10:40,510 –> 00:10:43,449
right and use them to lift so look how

269
00:10:43,449 –> 00:10:44,920
much more lift you get now you can

270
00:10:44,920 –> 00:10:46,839
always use a chair as well if you really

271
00:10:46,839 –> 00:10:50,139
need to find your nice flat back navel

272
00:10:50,139 –> 00:10:51,819
drawing in and hips pressing back if

273
00:10:51,819 –> 00:10:53,500
it’s hard for you to keep straight legs

274
00:10:53,500 –> 00:10:55,660
and find this flat back position then

275
00:10:55,660 –> 00:10:57,910
maybe work with the chair five minutes a

276
00:10:57,910 –> 00:10:59,500
day and really try to press your sits

277
00:10:59,500 –> 00:11:01,180
bones back and find this flat back

278
00:11:01,180 –> 00:11:03,310
eventually you’ll start to get lower and

279
00:11:03,310 –> 00:11:05,139
lower and lower until your hands can

280
00:11:05,139 –> 00:11:06,490
maybe come to the ground or just your

281
00:11:06,490 –> 00:11:08,199
fingertips and try to find that

282
00:11:08,199 –> 00:11:10,600
extension you don’t have extension your

283
00:11:10,600 –> 00:11:12,639
like this and this is when we leave the

284
00:11:12,639 –> 00:11:14,620
facets of our vertebrae open and when we

285
00:11:14,620 –> 00:11:16,449
go to pick something up all right

286
00:11:16,449 –> 00:11:17,790
without thinking boom

287
00:11:17,790 –> 00:11:19,500
when you have a lower back injury so we

288
00:11:19,500 –> 00:11:21,560
really want to be able to have a strong

289
00:11:21,560 –> 00:11:24,120
core here as we’re bent down if you

290
00:11:24,120 –> 00:11:25,530
can’t do that bend your knees a little

291
00:11:25,530 –> 00:11:28,500
all right hands to the block maybe

292
00:11:28,500 –> 00:11:31,500
inhale find some length shoulders draw

293
00:11:31,500 –> 00:11:33,210
back away from your ears creating length

294
00:11:33,210 –> 00:11:35,700
in the cervical spine as well and then

295
00:11:35,700 –> 00:11:38,520
exhale let’s fold back in so drawing the

296
00:11:38,520 –> 00:11:40,560
face towards the shins now we can really

297
00:11:40,560 –> 00:11:42,480
draw ourself in and then we’re going to

298
00:11:42,480 –> 00:11:44,880
soften the knees so softening the knees

299
00:11:44,880 –> 00:11:47,280
pull your navel into the spine tuck the

300
00:11:47,280 –> 00:11:49,080
chin to the chest and roll up one

301
00:11:49,080 –> 00:11:51,000
vertebrae at a time so like a rag doll

302
00:11:51,000 –> 00:11:54,090
navel draws in all the way up to

303
00:11:54,090 –> 00:11:56,910
standing the head comes up last at the

304
00:11:56,910 –> 00:11:58,440
top we’re going to roll the shoulders

305
00:11:58,440 –> 00:12:00,660
back bring the hands to the lower back

306
00:12:00,660 –> 00:12:03,090
pressing the hips forward maybe just a

307
00:12:03,090 –> 00:12:05,160
mini backbend pressing the hips forward

308
00:12:05,160 –> 00:12:07,050
shoulders squeezing back elbows

309
00:12:07,050 –> 00:12:11,940
squeezing together look up and then come

310
00:12:11,940 –> 00:12:13,020
back to neutral

311
00:12:13,020 –> 00:12:15,960
so finding our neutral stance some must

312
00:12:15,960 –> 00:12:18,060
ET the hips should be in line with the

313
00:12:18,060 –> 00:12:20,250
ankles the shoulders should be in line

314
00:12:20,250 –> 00:12:22,320
with the hips all right in the ears

315
00:12:22,320 –> 00:12:23,640
should actually be in line with the

316
00:12:23,640 –> 00:12:25,230
shoulders and most people the shoulders

317
00:12:25,230 –> 00:12:26,820
are slightly forward so there’s a little

318
00:12:26,820 –> 00:12:29,490
forward shoulder going on so roll them

319
00:12:29,490 –> 00:12:31,530
back drawing down through the feet start

320
00:12:31,530 –> 00:12:33,420
to spread the toes look at your toes

321
00:12:33,420 –> 00:12:34,980
make sure they’re straight forward a lot

322
00:12:34,980 –> 00:12:36,810
of times they turn out and for some

323
00:12:36,810 –> 00:12:38,760
people they slightly turn in so see if

324
00:12:38,760 –> 00:12:41,430
we can find neutral hips neutral feet

325
00:12:41,430 –> 00:12:43,440
lifting the arches of the feet by

326
00:12:43,440 –> 00:12:45,390
pressing down through your big toes if

327
00:12:45,390 –> 00:12:47,460
your butt sticking out behind you tuck

328
00:12:47,460 –> 00:12:49,230
the tail slightly so that’s part of

329
00:12:49,230 –> 00:12:51,510
neutral hips shoulders rolling back

330
00:12:51,510 –> 00:12:53,100
let’s take a couple breaths just in

331
00:12:53,100 –> 00:12:57,140
perfect posture nice inhale in exhale

332
00:12:57,140 –> 00:12:59,610
shoulders draw back fingers towards the

333
00:12:59,610 –> 00:13:02,430
ground rotating your palm slightly

334
00:13:02,430 –> 00:13:04,560
forward if they’re not one more inhale

335
00:13:04,560 –> 00:13:10,800
exhale all the way out strong legs so

336
00:13:10,800 –> 00:13:12,630
engage your legs inhale sweep your arms

337
00:13:12,630 –> 00:13:15,780
up reach up face the palms towards each

338
00:13:15,780 –> 00:13:17,760
other fingers to the sky then rotate

339
00:13:17,760 –> 00:13:20,160
your palms forward exhale reaching out

340
00:13:20,160 –> 00:13:21,690
of your hips you’re going to fold

341
00:13:21,690 –> 00:13:24,150
forward so hinge from the hips arms

342
00:13:24,150 –> 00:13:27,360
reach forward and then exhale folding in

343
00:13:27,360 –> 00:13:29,910
face towards the shins

344
00:13:29,910 –> 00:13:32,920
inhale lengthen again remember hips over

345
00:13:32,920 –> 00:13:35,530
the ankles try to find that flat back if

346
00:13:35,530 –> 00:13:37,240
you need to find something to prop

347
00:13:37,240 –> 00:13:39,220
yourself up on shoulders draw back

348
00:13:39,220 –> 00:13:42,820
extend exhale let’s bring the palms flat

349
00:13:42,820 –> 00:13:44,830
and then walk forward to plank so we’re

350
00:13:44,830 –> 00:13:46,360
going to come forward into our plank

351
00:13:46,360 –> 00:13:48,520
position finding it one more time don’t

352
00:13:48,520 –> 00:13:50,410
sag the hips and don’t lift them nice

353
00:13:50,410 –> 00:13:53,260
neutral inhale and exhale we’re going to

354
00:13:53,260 –> 00:13:54,640
come to our chaturanga

355
00:13:54,640 –> 00:13:56,620
so lower through with the elbows into

356
00:13:56,620 –> 00:13:58,830
the body as the shoulder shift forward

357
00:13:58,830 –> 00:14:00,820
upward facing dog

358
00:14:00,820 –> 00:14:03,370
release to the tops of your feet lift

359
00:14:03,370 –> 00:14:05,380
the knees and draw the shoulders back so

360
00:14:05,380 –> 00:14:07,090
the shoulders are trying to align over

361
00:14:07,090 –> 00:14:09,700
the hands looking up lifting the chin

362
00:14:09,700 –> 00:14:12,850
and chest exhale tucking the chin with

363
00:14:12,850 –> 00:14:15,370
straight arms tuck your toes and draw

364
00:14:15,370 –> 00:14:17,530
back to your downward facing dog

365
00:14:17,530 –> 00:14:19,810
resetting the hips up into the air as

366
00:14:19,810 –> 00:14:23,260
you press back into the heels looking

367
00:14:23,260 –> 00:14:25,360
between the ankles let the neck be nice

368
00:14:25,360 –> 00:14:28,270
and loose so if the shoulders are coming

369
00:14:28,270 –> 00:14:30,160
up toward your ears you need to wrap the

370
00:14:30,160 –> 00:14:31,750
shoulders down your back by rotating

371
00:14:31,750 –> 00:14:33,490
your elbows slightly toward your knees

372
00:14:33,490 –> 00:14:36,070
and pressing back into the heels with

373
00:14:36,070 –> 00:14:39,160
straight arms let’s take one more breath

374
00:14:39,160 –> 00:14:41,220
here

375
00:14:42,360 –> 00:14:45,070
exhale draw back straightening the legs

376
00:14:45,070 –> 00:14:49,420
and lifting the kneecaps lower to all

377
00:14:49,420 –> 00:14:51,460
fours coming down to the hands and knees

378
00:14:51,460 –> 00:14:53,740
so we’re finding this nice tabletop

379
00:14:53,740 –> 00:14:56,230
position from here I want you to line

380
00:14:56,230 –> 00:14:58,660
yourself on the left side of the mat so

381
00:14:58,660 –> 00:15:00,160
look at the left side of the mat look at

382
00:15:00,160 –> 00:15:02,770
your left hand your left knee and then

383
00:15:02,770 –> 00:15:04,810
your right foot okay so we’re going to

384
00:15:04,810 –> 00:15:06,970
align those three points and if you can

385
00:15:06,970 –> 00:15:08,680
maybe even your left foot because what

386
00:15:08,680 –> 00:15:10,660
happens a lot of times is this left foot

387
00:15:10,660 –> 00:15:12,820
comes back behind you like this let’s

388
00:15:12,820 –> 00:15:14,260
see if we can keep it all in one line

389
00:15:14,260 –> 00:15:16,270
left hand left knee left foot right foot

390
00:15:16,270 –> 00:15:17,230
okay

391
00:15:17,230 –> 00:15:18,880
now go slow because you’re going to lose

392
00:15:18,880 –> 00:15:20,140
your balance if you hold your breath

393
00:15:20,140 –> 00:15:23,170
very slowly right hand to the hip right

394
00:15:23,170 –> 00:15:26,020
arm alongside the body and reach up look

395
00:15:26,020 –> 00:15:31,480
up and then arm lifts going slow finding

396
00:15:31,480 –> 00:15:33,490
your breath keeping the eyes studying

397
00:15:33,490 –> 00:15:35,860
the facial muscles soft your next option

398
00:15:35,860 –> 00:15:37,390
from here is to bring the buyer step

399
00:15:37,390 –> 00:15:39,550
over the ear so we’re just establishing

400
00:15:39,550 –> 00:15:41,260
balance with breath

401
00:15:41,260 –> 00:15:43,600
and then some of you can take it a

402
00:15:43,600 –> 00:15:45,250
little further we come into full Vashi

403
00:15:45,250 –> 00:15:47,170
sauce in the side plank so you’ll step

404
00:15:47,170 –> 00:15:48,820
your left foot to your right foot

405
00:15:48,820 –> 00:15:50,860
don’t lose your breath and don’t lose

406
00:15:50,860 –> 00:15:52,630
your eyes so your eyes are locked on one

407
00:15:52,630 –> 00:15:54,820
point step your left foot to your right

408
00:15:54,820 –> 00:15:57,160
foot and stack the ankles now see if you

409
00:15:57,160 –> 00:15:58,660
can lift your hips a little further from

410
00:15:58,660 –> 00:16:00,940
the ground reach out from your right hip

411
00:16:00,940 –> 00:16:02,980
through the right fingertips straighten

412
00:16:02,980 –> 00:16:09,610
both legs breathe one more breath good

413
00:16:09,610 –> 00:16:11,380
reach your right arm up on the inhale

414
00:16:11,380 –> 00:16:13,630
look down and bring your left knee back

415
00:16:13,630 –> 00:16:16,000
to the ground your right palm and your

416
00:16:16,000 –> 00:16:17,620
right knee back to the ground slow

417
00:16:17,620 –> 00:16:20,080
motion finding a nice neutral position

418
00:16:20,080 –> 00:16:23,620
one more side so right hand right knee

419
00:16:23,620 –> 00:16:26,620
right foot and left foot again be

420
00:16:26,620 –> 00:16:28,090
conscious of this foot sometimes it

421
00:16:28,090 –> 00:16:29,740
comes out to the side so you can keep it

422
00:16:29,740 –> 00:16:33,010
in the same line align yourself on the

423
00:16:33,010 –> 00:16:34,720
right side of the mat left hand comes to

424
00:16:34,720 –> 00:16:37,000
the hip all right arm alongside the body

425
00:16:37,000 –> 00:16:38,830
start to bring your gaze to the left and

426
00:16:38,830 –> 00:16:41,890
then possibly up once you find it deep

427
00:16:41,890 –> 00:16:44,950
breaths establishing balance lengthen

428
00:16:44,950 –> 00:16:48,820
the spine left arm reaches up breathing

429
00:16:48,820 –> 00:16:50,590
here when you’re ready if you would like

430
00:16:50,590 –> 00:16:52,960
to left bicep over the ear now we find

431
00:16:52,960 –> 00:16:54,700
one line from your left foot through

432
00:16:54,700 –> 00:16:56,860
your left fingertips and then your other

433
00:16:56,860 –> 00:16:58,930
option like the other side is to step

434
00:16:58,930 –> 00:17:01,170
your right foot to your left foot and

435
00:17:01,170 –> 00:17:03,670
stack lifting the hips a little higher

436
00:17:03,670 –> 00:17:05,700
shoulders draw away from the ears

437
00:17:05,700 –> 00:17:08,980
nice smooth breast the breaths the eyes

438
00:17:08,980 –> 00:17:11,970
stay steady

439
00:17:13,260 –> 00:17:16,300
one more breath straighten those legs

440
00:17:16,300 –> 00:17:20,170
and then lift the left arm back up look

441
00:17:20,170 –> 00:17:23,950
down right knee down left palm down left

442
00:17:23,950 –> 00:17:27,099
knee down so slow motion take a breath

443
00:17:27,099 –> 00:17:29,680
here nice tabletop position exhale we’re

444
00:17:29,680 –> 00:17:31,750
going to round our backs like a cat tuck

445
00:17:31,750 –> 00:17:33,550
the chin stretch the back of the neck

446
00:17:33,550 –> 00:17:38,790
the upper back goes up to the sky and

447
00:17:38,790 –> 00:17:41,470
then tuck your toes drop your belly down

448
00:17:41,470 –> 00:17:43,690
arch your back open and lift

449
00:17:43,690 –> 00:17:46,720
and chest hold the breath in for a

450
00:17:46,720 –> 00:17:51,399
moment exhale one more time rounded and

451
00:17:51,399 –> 00:17:53,259
crew pressing through the hands exhale

452
00:17:53,259 –> 00:17:54,629
all the way out

453
00:17:54,629 –> 00:18:00,070
stretch the back a little more and then

454
00:18:00,070 –> 00:18:02,379
come back to neutral tucking the toes

455
00:18:02,379 –> 00:18:04,659
walking hands forward just a couple

456
00:18:04,659 –> 00:18:06,970
inches so we can have a a wider downward

457
00:18:06,970 –> 00:18:09,009
facing dog here pointer or middle

458
00:18:09,009 –> 00:18:10,629
fingers forward remember setting the

459
00:18:10,629 –> 00:18:12,429
arms up shoulders wrap down the back

460
00:18:12,429 –> 00:18:14,320
elbows point towards the knees tuck your

461
00:18:14,320 –> 00:18:17,019
toes lift and start to press back and up

462
00:18:17,019 –> 00:18:18,549
in the air downward facing dog

463
00:18:18,549 –> 00:18:20,980
setting up those hips maybe keeping the

464
00:18:20,980 –> 00:18:22,990
knees bent for a couple breaths and then

465
00:18:22,990 –> 00:18:24,639
now let’s straighten the legs this time

466
00:18:24,639 –> 00:18:27,220
we come high on the toes so lifting high

467
00:18:27,220 –> 00:18:28,960
on the toes engage your quad so I want

468
00:18:28,960 –> 00:18:30,639
you to have your kneecaps lifting up the

469
00:18:30,639 –> 00:18:33,700
legs and rotate your sits bones up so

470
00:18:33,700 –> 00:18:35,019
you’re trying to press the back of the

471
00:18:35,019 –> 00:18:36,610
thighs behind you towards the room

472
00:18:36,610 –> 00:18:39,179
behind you taking one more breath in

473
00:18:39,179 –> 00:18:42,009
straight arms and legs exhale draw back

474
00:18:42,009 –> 00:18:43,840
into the heels so downward facing dog

475
00:18:43,840 –> 00:18:46,149
pressing back with strong legs for one

476
00:18:46,149 –> 00:18:50,320
more breath in and exhale draw back a

477
00:18:50,320 –> 00:18:54,669
little further good this time we soften

478
00:18:54,669 –> 00:18:56,529
the knees and look forward walk to the

479
00:18:56,529 –> 00:18:58,240
front of your mat maybe keeping the legs

480
00:18:58,240 –> 00:19:00,070
straight for an extra challenge if you

481
00:19:00,070 –> 00:19:02,529
like feet are going to come together at

482
00:19:02,529 –> 00:19:04,840
the front inhale lengthen come up

483
00:19:04,840 –> 00:19:06,429
halfway again remember if you need to

484
00:19:06,429 –> 00:19:08,139
hands to the shins maybe draw some

485
00:19:08,139 –> 00:19:10,409
weight forward as you lengthen and

486
00:19:10,409 –> 00:19:16,330
exhale fold drawing yourself in from

487
00:19:16,330 –> 00:19:17,860
here we’re going to bend the knees so

488
00:19:17,860 –> 00:19:19,750
the knees stay together your ankles stay

489
00:19:19,750 –> 00:19:22,090
together your toes stay together bring

490
00:19:22,090 –> 00:19:23,350
your hands to your knees and lift your

491
00:19:23,350 –> 00:19:25,450
chest up off your thighs sitting into

492
00:19:25,450 –> 00:19:27,669
imaginary chair that would cut asana

493
00:19:27,669 –> 00:19:29,769
shoulders draw back navel draws in start

494
00:19:29,769 –> 00:19:32,250
to bring the gaze forward and maybe up

495
00:19:32,250 –> 00:19:34,480
shoulders draw back sitting down a

496
00:19:34,480 –> 00:19:36,850
little lower nice strong for the hips

497
00:19:36,850 –> 00:19:39,610
and legs arms reach up chair pose

498
00:19:39,610 –> 00:19:42,909
utkatasana toes are touching inner

499
00:19:42,909 –> 00:19:47,350
thighs are drawing together inhale let’s

500
00:19:47,350 –> 00:19:49,059
come all the way to standing reach up

501
00:19:49,059 –> 00:19:51,909
lengthen through the hands press through

502
00:19:51,909 –> 00:19:54,129
the feet exhale release your arms down

503
00:19:54,129 –> 00:19:54,970
like wings

504
00:19:54,970 –> 00:19:57,490
palms come down by your sides as the

505
00:19:57,490 –> 00:20:00,490
releases take a breath here and standing

506
00:20:00,490 –> 00:20:06,760
inhale exhaling all the way out slow

507
00:20:06,760 –> 00:20:08,890
breaths everyone hands together at heart

508
00:20:08,890 –> 00:20:10,960
center pressing into the palms we’re

509
00:20:10,960 –> 00:20:13,000
going to step the right foot back behind

510
00:20:13,000 –> 00:20:17,500
you let’s see if you’re facing me yeah

511
00:20:17,500 –> 00:20:19,179
let’s try right foot so you can mirror

512
00:20:19,179 –> 00:20:21,340
me if you want to our right toes face

513
00:20:21,340 –> 00:20:23,440
the same direction to start so facing me

514
00:20:23,440 –> 00:20:25,419
we’re going to reach the right foot out

515
00:20:25,419 –> 00:20:28,240
to the right so right foot pointing out

516
00:20:28,240 –> 00:20:30,309
to the right now left foot check-in we

517
00:20:30,309 –> 00:20:31,779
want it square to the outside of your

518
00:20:31,779 –> 00:20:33,520
mat or to the front or back of your mat

519
00:20:33,520 –> 00:20:35,260
so if your toes are turned out slightly

520
00:20:35,260 –> 00:20:37,149
I want you to turn those toes a little

521
00:20:37,149 –> 00:20:39,909
more forward facing me right toes out to

522
00:20:39,909 –> 00:20:42,159
the right hips square towards me

523
00:20:42,159 –> 00:20:44,200
shoulders square towards me and then

524
00:20:44,200 –> 00:20:46,090
arms reach out to the side we’re

525
00:20:46,090 –> 00:20:47,500
lengthening through the spine and

526
00:20:47,500 –> 00:20:49,149
tucking the tail slightly so if the butt

527
00:20:49,149 –> 00:20:51,130
is sticking out see if you can keep that

528
00:20:51,130 –> 00:20:53,470
the hips in neutral belly lifting in and

529
00:20:53,470 –> 00:20:56,110
up look over your right fingertips so

530
00:20:56,110 –> 00:20:57,580
from here I want you to press down

531
00:20:57,580 –> 00:20:59,140
through the big toes to externally

532
00:20:59,140 –> 00:21:01,330
rotate the thighs a little more and keep

533
00:21:01,330 –> 00:21:02,919
the length through the spine as we reach

534
00:21:02,919 –> 00:21:04,510
forward so we’re going to hinge and

535
00:21:04,510 –> 00:21:06,490
reach reach out in front of you as far

536
00:21:06,490 –> 00:21:08,320
as you can keep reaching

537
00:21:08,320 –> 00:21:10,480
now don’t bend at the waist from here I

538
00:21:10,480 –> 00:21:11,860
want you to just bring the right hand

539
00:21:11,860 –> 00:21:14,230
down to the shin or wherever it lands

540
00:21:14,230 –> 00:21:16,510
and left arm up now start to gaze up

541
00:21:16,510 –> 00:21:19,480
past your fingertips now feel the

542
00:21:19,480 –> 00:21:21,549
abdominals still working to extend you

543
00:21:21,549 –> 00:21:24,580
out over your right leg and then maybe

544
00:21:24,580 –> 00:21:26,200
keeping the length you can start to

545
00:21:26,200 –> 00:21:27,730
creep that right hand down a little

546
00:21:27,730 –> 00:21:30,100
lower but not to where you’re starting

547
00:21:30,100 –> 00:21:31,750
to dump down I want you to continue to

548
00:21:31,750 –> 00:21:35,200
lengthen out from the hips as you reach

549
00:21:35,200 –> 00:21:37,450
up through the left arm so the top of

550
00:21:37,450 –> 00:21:39,429
the head is reaching forward towards

551
00:21:39,429 –> 00:21:43,500
your right foot not out in front of it

552
00:21:44,010 –> 00:21:46,809
good one more breath here everybody

553
00:21:46,809 –> 00:21:50,470
reaching the left arm up and then exhale

554
00:21:50,470 –> 00:21:52,899
looking down so you should look right at

555
00:21:52,899 –> 00:21:54,610
your right foot and you shouldn’t be

556
00:21:54,610 –> 00:21:55,899
leaning forward if you’re leaning

557
00:21:55,899 –> 00:21:57,309
forward and you’re not looking at your

558
00:21:57,309 –> 00:21:59,440
foot then you need to come back a little

559
00:21:59,440 –> 00:22:01,840
more and tuck the hip under taking a

560
00:22:01,840 –> 00:22:04,270
breath here draw yourself up back to

561
00:22:04,270 –> 00:22:07,090
standing all the way up very good we’re

562
00:22:07,090 –> 00:22:09,190
going to turn the right toes to face the

563
00:22:09,190 –> 00:22:09,680
left

564
00:22:09,680 –> 00:22:13,100
so facing forward and the left toes all

565
00:22:13,100 –> 00:22:15,680
the way to the left okay same thing

566
00:22:15,680 –> 00:22:17,720
check in with your back foot if the back

567
00:22:17,720 –> 00:22:19,340
foot is turned out a little bit we need

568
00:22:19,340 –> 00:22:21,500
to turn it a little more forward so the

569
00:22:21,500 –> 00:22:23,210
edge of your foot is square to the front

570
00:22:23,210 –> 00:22:25,010
or back of your mat left toes are

571
00:22:25,010 –> 00:22:26,840
straight forward and the arches of the

572
00:22:26,840 –> 00:22:28,610
feet are lifting it’s very important to

573
00:22:28,610 –> 00:22:30,470
ground through the feet so big toe and

574
00:22:30,470 –> 00:22:32,570
heel grounds and straighten the legs

575
00:22:32,570 –> 00:22:35,240
hips square shoulder square arms out to

576
00:22:35,240 –> 00:22:37,970
the side shoulders roll back crown lifts

577
00:22:37,970 –> 00:22:39,980
tail tucks look over the left shoulder

578
00:22:39,980 –> 00:22:42,440
keeping everything nice and long reach

579
00:22:42,440 –> 00:22:44,690
over that left leg reach reach reach

580
00:22:44,690 –> 00:22:46,640
reach reach reach reach and then hinge

581
00:22:46,640 –> 00:22:48,740
left palm down so we’re not bending at

582
00:22:48,740 –> 00:22:49,340
the waist

583
00:22:49,340 –> 00:22:51,020
we’re hinging the left palm down right

584
00:22:51,020 –> 00:22:53,120
arm up gaze up and I notice if you

585
00:22:53,120 –> 00:22:54,890
started to lean forward again see if you

586
00:22:54,890 –> 00:22:57,200
can continue to extend straight out over

587
00:22:57,200 –> 00:23:00,440
your left foot not we’re not trying to

588
00:23:00,440 –> 00:23:03,350
fall forward roll the shoulders back

589
00:23:03,350 –> 00:23:06,230
lengthen the neck your neck should be

590
00:23:06,230 –> 00:23:07,220
nice and long

591
00:23:07,220 –> 00:23:09,590
keep externally rotating the size by

592
00:23:09,590 –> 00:23:13,520
pressing through the big toes nice deep

593
00:23:13,520 –> 00:23:17,150
breath everyone on your exhale look down

594
00:23:17,150 –> 00:23:19,580
at your left foot on your inhale come

595
00:23:19,580 –> 00:23:22,220
back up to standing all the way up nice

596
00:23:22,220 –> 00:23:25,850
and slow very good turn your left toes

597
00:23:25,850 –> 00:23:28,700
forward turn your right toes back to the

598
00:23:28,700 –> 00:23:30,140
right so we’re coming back to the same

599
00:23:30,140 –> 00:23:31,640
stance we’re just in but this time we’re

600
00:23:31,640 –> 00:23:33,320
going to open that left foot a little

601
00:23:33,320 –> 00:23:35,720
more so wider stance warrior two

602
00:23:35,720 –> 00:23:38,540
okay so left foot walks back look over

603
00:23:38,540 –> 00:23:42,080
your right fingertips or toes and mend

604
00:23:42,080 –> 00:23:43,760
your right knee directly over the ankle

605
00:23:43,760 –> 00:23:46,040
now if your right knee just show you if

606
00:23:46,040 –> 00:23:47,420
your right knee starts to come over the

607
00:23:47,420 –> 00:23:49,430
toes like this all right then you know

608
00:23:49,430 –> 00:23:50,990
you need to walk your left foot further

609
00:23:50,990 –> 00:23:52,790
back so I want you to be able to get

610
00:23:52,790 –> 00:23:55,520
into a deep stance so bend that right

611
00:23:55,520 –> 00:23:56,870
knee over the ankle and that’s deep for

612
00:23:56,870 –> 00:23:59,840
you okay so find your stance opening up

613
00:23:59,840 –> 00:24:02,570
bending the knee become a little deeper

614
00:24:02,570 –> 00:24:05,990
shoulders roll back tail tucks breathing

615
00:24:05,990 –> 00:24:08,680
strong legs

616
00:24:11,040 –> 00:24:15,640
good taking one more breath here and

617
00:24:15,640 –> 00:24:18,550
then exhale straighten your leg the next

618
00:24:18,550 –> 00:24:21,250
pose is going to use a block so if you

619
00:24:21,250 –> 00:24:23,500
have it I want you to place that right

620
00:24:23,500 –> 00:24:25,510
block to the outside of your right foot

621
00:24:25,510 –> 00:24:27,610
if you don’t need it then I’ll show you

622
00:24:27,610 –> 00:24:28,900
you’re not going to need it

623
00:24:28,900 –> 00:24:30,520
all right so arms back out to the side

624
00:24:30,520 –> 00:24:32,380
we’re going to come back to warrior two

625
00:24:32,380 –> 00:24:35,680
so hinging that right knee and this time

626
00:24:35,680 –> 00:24:37,810
taking a breath in exhale we’re going to

627
00:24:37,810 –> 00:24:39,310
bring the right hand to the outside of

628
00:24:39,310 –> 00:24:41,470
your right foot so all the way outside

629
00:24:41,470 –> 00:24:42,670
now if you have the block there of

630
00:24:42,670 –> 00:24:45,340
course it can be in multiple heights

631
00:24:45,340 –> 00:24:47,170
all right so find the height that you

632
00:24:47,170 –> 00:24:49,270
would like to work with today right knee

633
00:24:49,270 –> 00:24:51,580
over the ankle left arm reaches up gaze

634
00:24:51,580 –> 00:24:53,890
comes up now you’re pressing that right

635
00:24:53,890 –> 00:24:55,990
knee into the right arm you’re lifting

636
00:24:55,990 –> 00:24:58,390
the inner thigh of the left leg lifting

637
00:24:58,390 –> 00:25:00,400
the arch and extending through this left

638
00:25:00,400 –> 00:25:02,410
arm we’re going to bring the bicep over

639
00:25:02,410 –> 00:25:05,170
the ear and breathe one line from the

640
00:25:05,170 –> 00:25:07,240
outside of your left foot through the

641
00:25:07,240 –> 00:25:08,220
fingertips

642
00:25:08,220 –> 00:25:10,420
breathing is smooth inhale through the

643
00:25:10,420 –> 00:25:14,820
nose exhale empty through the nose

644
00:25:14,820 –> 00:25:17,350
shoulder rolls back gaze is up to the

645
00:25:17,350 –> 00:25:23,050
sky one more breath and exhale on your

646
00:25:23,050 –> 00:25:25,330
next inhale reach your left arm up look

647
00:25:25,330 –> 00:25:27,670
to neutral or down and come back up to

648
00:25:27,670 –> 00:25:29,980
warrior two strong legs hold your

649
00:25:29,980 –> 00:25:33,790
warrior two hold building strength just

650
00:25:33,790 –> 00:25:35,770
by statically holding the pose one more

651
00:25:35,770 –> 00:25:39,700
inhale and then straighten your leg very

652
00:25:39,700 –> 00:25:41,350
good we’re going to switch sides you can

653
00:25:41,350 –> 00:25:42,730
go ahead and shift that block if you

654
00:25:42,730 –> 00:25:44,950
want to now right toes are going to face

655
00:25:44,950 –> 00:25:47,680
forward left toes face the left can

656
00:25:47,680 –> 00:25:49,240
place the block to the outside of your

657
00:25:49,240 –> 00:25:50,860
left foot we’re going to do our warrior

658
00:25:50,860 –> 00:25:52,450
two first and then we’ll come down to

659
00:25:52,450 –> 00:25:55,420
parsvakonasana right toes forward

660
00:25:55,420 –> 00:25:57,490
alright arms out to the side shoulders

661
00:25:57,490 –> 00:25:59,860
roll back tail slightly tucks lifting

662
00:25:59,860 –> 00:26:01,570
and lengthening bend your left knee now

663
00:26:01,570 –> 00:26:03,730
you’re first then can maybe be like a

664
00:26:03,730 –> 00:26:05,380
reconnaissance you’re like oh well I can

665
00:26:05,380 –> 00:26:07,870
open up a little more go ahead walk your

666
00:26:07,870 –> 00:26:09,460
right foot back find the stance that

667
00:26:09,460 –> 00:26:11,800
works for you shoulders back nice deep

668
00:26:11,800 –> 00:26:15,070
lunge breathing veerabhadra’s in a two

669
00:26:15,070 –> 00:26:20,010
strong pose a warrior pose

670
00:26:23,010 –> 00:26:25,060
good we’re going to come right into

671
00:26:25,060 –> 00:26:28,090
parsvakonasana so hinging with the left

672
00:26:28,090 –> 00:26:30,700
palm come down to the outside of your

673
00:26:30,700 –> 00:26:33,460
left foot right arm reaches straight up

674
00:26:33,460 –> 00:26:35,560
your gaze follow so the Drizzy goes up

675
00:26:35,560 –> 00:26:38,080
past your right fingertips now from here

676
00:26:38,080 –> 00:26:39,520
you want to press that left knee into

677
00:26:39,520 –> 00:26:42,130
that left arm and your right thigh wants

678
00:26:42,130 –> 00:26:44,650
to roll up so lifting the arch of your

679
00:26:44,650 –> 00:26:46,060
right foot by pressing through the big

680
00:26:46,060 –> 00:26:48,580
toe grounding through the left pinky toe

681
00:26:48,580 –> 00:26:51,610
and the heel reaching up with the right

682
00:26:51,610 –> 00:26:54,130
arm if you’re too low with the left hand

683
00:26:54,130 –> 00:26:56,710
feel free to adjust the block everyone

684
00:26:56,710 –> 00:26:58,630
you can always come a little higher if

685
00:26:58,630 –> 00:27:01,330
you need to we’re going to bring the

686
00:27:01,330 –> 00:27:03,220
right bicep over the ear and take a few

687
00:27:03,220 –> 00:27:05,920
more breaths so extending from the right

688
00:27:05,920 –> 00:27:07,270
foot all the way through the right

689
00:27:07,270 –> 00:27:10,480
fingertips keep drawing that left knee

690
00:27:10,480 –> 00:27:18,820
into the arm one more breath right arm

691
00:27:18,820 –> 00:27:20,980
reaches back up inhale exhale look down

692
00:27:20,980 –> 00:27:22,990
or to neutral and come back up to

693
00:27:22,990 –> 00:27:25,210
standing inhale brings you back up keep

694
00:27:25,210 –> 00:27:26,560
your knee bent warrior two

695
00:27:26,560 –> 00:27:27,880
see if you can hold it for a few more

696
00:27:27,880 –> 00:27:30,160
breaths maybe even sinking a little

697
00:27:30,160 –> 00:27:31,840
deeper eyes are steady locked in

698
00:27:31,840 –> 00:27:33,820
straight over the left fingertips for

699
00:27:33,820 –> 00:27:36,970
one more breath and then straighten your

700
00:27:36,970 –> 00:27:38,860
leg very good we’re going to bring the

701
00:27:38,860 –> 00:27:41,080
hands to your hips and rotate both toes

702
00:27:41,080 –> 00:27:42,970
straight forward now squaring the

703
00:27:42,970 –> 00:27:46,300
outsides of the feet all right if you

704
00:27:46,300 –> 00:27:47,770
have two blocks and you would like you

705
00:27:47,770 –> 00:27:49,390
can place them right out in front of you

706
00:27:49,390 –> 00:27:51,010
so underneath the shoulders if you want

707
00:27:51,010 –> 00:27:52,960
let me show you where about where that

708
00:27:52,960 –> 00:27:54,580
would be all right now if you’re really

709
00:27:54,580 –> 00:27:56,260
tight in your hamstrings open your feet

710
00:27:56,260 –> 00:27:58,450
up wide if you’re not if you’re really

711
00:27:58,450 –> 00:28:01,710
open shorten your stance maybe maybe

712
00:28:01,710 –> 00:28:04,960
half a leg width apart all right mm-hmm

713
00:28:04,960 –> 00:28:07,510
hands to your hips inhale we’re going to

714
00:28:07,510 –> 00:28:09,520
come to prostrate zapato Tadasana so

715
00:28:09,520 –> 00:28:12,640
lift the chest up lengthen keep those

716
00:28:12,640 –> 00:28:14,920
legs straight the toes forward and start

717
00:28:14,920 –> 00:28:17,710
to hinge at the hips keeping a nice flat

718
00:28:17,710 –> 00:28:19,420
back so again if you started to round

719
00:28:19,420 –> 00:28:21,310
this is where you would really want to

720
00:28:21,310 –> 00:28:23,140
have something tall maybe a chair or

721
00:28:23,140 –> 00:28:25,360
maybe some high blocks to hold on to

722
00:28:25,360 –> 00:28:26,980
bring your hands down when you start to

723
00:28:26,980 –> 00:28:29,650
round and curl okay so see if you can

724
00:28:29,650 –> 00:28:31,480
get with a flat back

725
00:28:31,480 –> 00:28:33,070
those hands flat to the ground if you

726
00:28:33,070 –> 00:28:34,930
need to adjust your stance wide in them

727
00:28:34,930 –> 00:28:36,430
if you need widen your feet if you need

728
00:28:36,430 –> 00:28:39,010
to alright so your hands can come to

729
00:28:39,010 –> 00:28:40,720
blocks if you’re really tight otherwise

730
00:28:40,720 –> 00:28:42,790
they’re on the ground like mine and then

731
00:28:42,790 –> 00:28:44,410
inhale see if you can find a little more

732
00:28:44,410 –> 00:28:46,690
length by lifting drawing the shoulders

733
00:28:46,690 –> 00:28:48,460
back and extending the sits bones back

734
00:28:48,460 –> 00:28:50,470
behind you exhale you’re going to start

735
00:28:50,470 –> 00:28:53,350
to fold by walking your hands back so

736
00:28:53,350 –> 00:28:54,520
your hands are going to come just a

737
00:28:54,520 –> 00:28:55,780
little back behind you now draw your

738
00:28:55,780 –> 00:28:57,640
elbows in towards each other as if your

739
00:28:57,640 –> 00:28:59,500
elbows were being pulled together you’re

740
00:28:59,500 –> 00:29:01,360
going to draw them together and then

741
00:29:01,360 –> 00:29:03,600
pull your head down towards the ground

742
00:29:03,600 –> 00:29:06,430
so top of the head the crown starts to

743
00:29:06,430 –> 00:29:09,760
come down between your feet as the sits

744
00:29:09,760 –> 00:29:11,650
bones start to roll up towards the sky

745
00:29:11,650 –> 00:29:13,390
now maybe you don’t have it quite yet

746
00:29:13,390 –> 00:29:15,580
but we’re working on getting that

747
00:29:15,580 –> 00:29:17,170
direction so the head is starting to

748
00:29:17,170 –> 00:29:19,060
come down as the sits bones start to

749
00:29:19,060 –> 00:29:23,260
lift up nice open hamstrings here few

750
00:29:23,260 –> 00:29:26,890
more breaths in this variation continue

751
00:29:26,890 –> 00:29:31,210
to roll the sits bones up and reach the

752
00:29:31,210 –> 00:29:33,990
top of the head down

753
00:29:38,140 –> 00:29:42,430
and let’s take one more breath here

754
00:29:42,730 –> 00:29:45,440
exhale finish the fold draw yourself in

755
00:29:45,440 –> 00:29:46,910
a little deeper use your arm strength

756
00:29:46,910 –> 00:29:51,080
and then gently walk the hands out in

757
00:29:51,080 –> 00:29:52,760
front of you just a few inches we’re

758
00:29:52,760 –> 00:29:55,220
going to come up slowly so finding a

759
00:29:55,220 –> 00:29:57,290
nice neutral spine hands to your hips on

760
00:29:57,290 –> 00:29:59,360
an inhale with a flat back if you need

761
00:29:59,360 –> 00:30:01,760
to bend your knees a little you can lift

762
00:30:01,760 –> 00:30:04,040
your chin and come up to standing slowly

763
00:30:04,040 –> 00:30:06,800
inhale all the way up at the very top

764
00:30:06,800 –> 00:30:08,600
little backbend pressing the hips

765
00:30:08,600 –> 00:30:10,700
forward if you’re ok with it draw the

766
00:30:10,700 –> 00:30:14,020
shoulders back bring the face up and

767
00:30:14,020 –> 00:30:16,460
come back to neutral

768
00:30:16,460 –> 00:30:18,350
all right guys we’re going to turn the

769
00:30:18,350 –> 00:30:20,660
right toes to face forward and then step

770
00:30:20,660 –> 00:30:22,460
your left foot a little over to the left

771
00:30:22,460 –> 00:30:24,470
so we’re setting the hips and shoulders

772
00:30:24,470 –> 00:30:26,450
square out in front of us I’m going to

773
00:30:26,450 –> 00:30:28,550
grab the block you can too alright I’m

774
00:30:28,550 –> 00:30:30,260
going to set it up ahead of time to the

775
00:30:30,260 –> 00:30:33,290
outside of my right foot now depending

776
00:30:33,290 –> 00:30:36,440
on how tight you are again this is oh my

777
00:30:36,440 –> 00:30:37,970
gosh I’m really tight in my hips and

778
00:30:37,970 –> 00:30:40,400
hamstrings this is I’m kind of tight

779
00:30:40,400 –> 00:30:43,010
this is like a I could use it maybe not

780
00:30:43,010 –> 00:30:45,350
and then no block of course is like I

781
00:30:45,350 –> 00:30:49,070
got this all right ok so I’m going to

782
00:30:49,070 –> 00:30:51,650
just pick um I’m gonna use it just cuz

783
00:30:51,650 –> 00:30:54,860
sometimes it’s nice to have alright so

784
00:30:54,860 –> 00:30:56,870
right foot forward left toes this time

785
00:30:56,870 –> 00:30:58,790
turn out to just maybe a 45 degree angle

786
00:30:58,790 –> 00:31:01,730
maybe even a little more

787
00:31:01,730 –> 00:31:05,060
ok so or a little less rather ok so a

788
00:31:05,060 –> 00:31:06,620
hip square forward shoulder square

789
00:31:06,620 –> 00:31:08,270
forward hands behind the back was your

790
00:31:08,270 –> 00:31:11,000
first option okay this is my shoulders

791
00:31:11,000 –> 00:31:12,440
are pretty tight so I’m going to just

792
00:31:12,440 –> 00:31:14,780
hang out here alright even more so if

793
00:31:14,780 –> 00:31:16,820
you need the strap guys there’s a reason

794
00:31:16,820 –> 00:31:18,230
why you’d have the strap is to hold the

795
00:31:18,230 –> 00:31:20,240
strap so you can actually grab something

796
00:31:20,240 –> 00:31:22,610
behind your back alright if you want

797
00:31:22,610 –> 00:31:24,260
something a little more you can bring

798
00:31:24,260 –> 00:31:26,360
your hands up into reverse pray or maybe

799
00:31:26,360 –> 00:31:28,490
your palms can touch behind you there’s

800
00:31:28,490 –> 00:31:31,400
a nice option for you alright and then

801
00:31:31,400 –> 00:31:32,990
inhale we’re all going to press through

802
00:31:32,990 –> 00:31:34,720
the big toe and start to lift your chin

803
00:31:34,720 –> 00:31:37,820
extend the chest forward and start to

804
00:31:37,820 –> 00:31:39,950
hinge micro bending the right knee so

805
00:31:39,950 –> 00:31:42,350
you don’t hyperextend that leg I want

806
00:31:42,350 –> 00:31:44,060
you to start to come down over that

807
00:31:44,060 –> 00:31:45,920
right thigh and your hamstring is tight

808
00:31:45,920 –> 00:31:48,640
so take your time inhale find a little

809
00:31:48,640 –> 00:31:50,020
in length maybe lengthen the chest

810
00:31:50,020 –> 00:31:52,810
forward keeping the back heel grounded

811
00:31:52,810 –> 00:31:55,080
exhale will fold right into that leg

812
00:31:55,080 –> 00:31:58,450
chin to the shin her face to the shin

813
00:31:58,450 –> 00:32:01,000
and draw the right hip back so if your

814
00:32:01,000 –> 00:32:03,040
left hip starts to lift up like this I

815
00:32:03,040 –> 00:32:04,270
want you to see if you can drop in and

816
00:32:04,270 –> 00:32:06,760
draw your right hip back so stay square

817
00:32:06,760 –> 00:32:10,360
over the legs take some deep breaths

818
00:32:10,360 –> 00:32:12,940
pressing through the right big toe mound

819
00:32:12,940 –> 00:32:22,060
you’ll feel it good one more inhale

820
00:32:22,060 –> 00:32:25,420
through your nose everybody finish your

821
00:32:25,420 –> 00:32:29,290
exhale keep that right big toe pressing

822
00:32:29,290 –> 00:32:30,820
down inhale we’re going to lift back up

823
00:32:30,820 –> 00:32:32,410
you can bend your right knee if you need

824
00:32:32,410 –> 00:32:35,290
to lift your chin and chest all the way

825
00:32:35,290 –> 00:32:37,960
back up to standing all right release

826
00:32:37,960 –> 00:32:40,330
your hands bring your right hand to your

827
00:32:40,330 –> 00:32:42,310
hip or sacrum rather the small of your

828
00:32:42,310 –> 00:32:43,720
back here right at the sacrum of the

829
00:32:43,720 –> 00:32:46,030
flat area left arm is going to reach up

830
00:32:46,030 –> 00:32:47,590
now we’re going to spread the fingers

831
00:32:47,590 –> 00:32:49,630
and ground through both feet now watch

832
00:32:49,630 –> 00:32:51,220
the hips what’s going to happen is the

833
00:32:51,220 –> 00:32:52,900
left hip maybe want to open a little see

834
00:32:52,900 –> 00:32:54,880
if you can bring the right hip back and

835
00:32:54,880 –> 00:32:56,800
we’re going to hinge at the waist here

836
00:32:56,800 –> 00:32:59,320
extending through that left arm micro

837
00:32:59,320 –> 00:33:00,880
bending that right knee again this time

838
00:33:00,880 –> 00:33:02,680
this is where we bring that left palm or

839
00:33:02,680 –> 00:33:05,170
fingertips if you’re really tight to the

840
00:33:05,170 –> 00:33:07,120
block on the outside of your right foot

841
00:33:07,120 –> 00:33:09,220
if you can manage that if you can bring

842
00:33:09,220 –> 00:33:11,170
the palm down great and if you need to

843
00:33:11,170 –> 00:33:13,090
adjust the height of course do that as

844
00:33:13,090 –> 00:33:15,520
well remember what we’re going for is a

845
00:33:15,520 –> 00:33:17,560
long spine so we never want to twist

846
00:33:17,560 –> 00:33:19,360
with a round spine all right we want to

847
00:33:19,360 –> 00:33:22,540
keep those vertebrae long so lengthen

848
00:33:22,540 –> 00:33:25,180
the back shoulders roll away from your

849
00:33:25,180 –> 00:33:27,940
ears slowly start to gaze to the right

850
00:33:27,940 –> 00:33:29,800
bringing the twist into the cervical

851
00:33:29,800 –> 00:33:32,110
spine notice if your dominant in your

852
00:33:32,110 –> 00:33:33,940
right foot see if you can ground through

853
00:33:33,940 –> 00:33:36,460
the left foot also maybe start to rotate

854
00:33:36,460 –> 00:33:38,590
a little further up over that right

855
00:33:38,590 –> 00:33:40,840
shoulder gazing up and then we can reach

856
00:33:40,840 –> 00:33:44,080
the right arm to the sky palm faces the

857
00:33:44,080 –> 00:33:46,150
right so we’re gazing past the

858
00:33:46,150 –> 00:33:47,890
fingertips the shoulders rolling back

859
00:33:47,890 –> 00:33:50,860
and open away from the ear breathing

860
00:33:50,860 –> 00:33:52,360
maybe finding a little more depth

861
00:33:52,360 –> 00:33:54,460
pulling that right hip towards the back

862
00:33:54,460 –> 00:33:56,970
of the room

863
00:33:58,790 –> 00:34:04,860
one more breath inhale exhale slowly let

864
00:34:04,860 –> 00:34:06,630
the right hand come down to the ground

865
00:34:06,630 –> 00:34:08,940
maybe to the block left hand to the

866
00:34:08,940 –> 00:34:11,909
inside of the foot soften and just melt

867
00:34:11,909 –> 00:34:14,699
into that right leg for a moment to

868
00:34:14,699 –> 00:34:16,530
neutralize the hips we can come to a

869
00:34:16,530 –> 00:34:18,449
resolve triangle if you want to right

870
00:34:18,449 –> 00:34:20,250
fingertips to the inside of the foot

871
00:34:20,250 –> 00:34:23,130
left arm reaches up just soft hips just

872
00:34:23,130 –> 00:34:26,159
a little counter for the hips and then

873
00:34:26,159 –> 00:34:28,800
we release the left palm back down again

874
00:34:28,800 –> 00:34:36,810
melt into that right leg good and then

875
00:34:36,810 –> 00:34:38,040
we’re going to take a little vinyasa

876
00:34:38,040 –> 00:34:40,080
here to clear this side so get the block

877
00:34:40,080 –> 00:34:42,150
out of the way bring your palms flat

878
00:34:42,150 –> 00:34:44,610
lunge your left foot back and then bring

879
00:34:44,610 –> 00:34:46,710
your right foot back to plank so finding

880
00:34:46,710 –> 00:34:48,800
a plank position on an inhale exhale

881
00:34:48,800 –> 00:34:51,690
chaturanga lowering through elbows hug

882
00:34:51,690 –> 00:34:53,790
the body so it’s not a push up arms

883
00:34:53,790 –> 00:34:55,320
aren’t coming out to the side they’re

884
00:34:55,320 –> 00:34:56,880
drawing back behind you so the elbows

885
00:34:56,880 –> 00:35:00,180
Bend behind you inhale the upward facing

886
00:35:00,180 –> 00:35:00,960
dog

887
00:35:00,960 –> 00:35:02,910
straightening the arms and lifting the

888
00:35:02,910 –> 00:35:04,590
chin and chest squeeze your shoulders

889
00:35:04,590 –> 00:35:06,860
back lift the head out of the shoulders

890
00:35:06,860 –> 00:35:09,210
exhale with straight arms rolling

891
00:35:09,210 –> 00:35:11,250
through the feet press back to downward

892
00:35:11,250 –> 00:35:19,110
face good nice breath in rotating those

893
00:35:19,110 –> 00:35:23,700
sits bones up exhale draw back with

894
00:35:23,700 –> 00:35:28,020
straight arms and legs inhale we can

895
00:35:28,020 –> 00:35:30,630
come high on the toes this time bend

896
00:35:30,630 –> 00:35:32,850
your knees look between your hands and

897
00:35:32,850 –> 00:35:35,910
walk step or jump the forward so you can

898
00:35:35,910 –> 00:35:39,270
jump if you want or just step maybe a

899
00:35:39,270 –> 00:35:41,640
little hop feet together at the top

900
00:35:41,640 –> 00:35:44,310
lengthen on your inhale remember to find

901
00:35:44,310 –> 00:35:46,500
the length in the spine exhale fold and

902
00:35:46,500 –> 00:35:49,430
draw yourself in

903
00:35:49,590 –> 00:35:51,270
let’s bend the knees and come to

904
00:35:51,270 –> 00:35:53,510
utkatasana so find that chair pose again

905
00:35:53,510 –> 00:35:55,980
sinking into the heels toes spread if

906
00:35:55,980 –> 00:35:57,030
you need to bring your hands to your

907
00:35:57,030 –> 00:35:59,100
knees first you can to lift draw the

908
00:35:59,100 –> 00:36:00,180
shoulders back

909
00:36:00,180 –> 00:36:02,340
align your hips back a little more so

910
00:36:02,340 –> 00:36:04,770
the knees want to come more over the

911
00:36:04,770 –> 00:36:06,420
feet and not over the toes

912
00:36:06,420 –> 00:36:08,880
so more over the ankles rather okay and

913
00:36:08,880 –> 00:36:11,520
then reach your arms up sinking into

914
00:36:11,520 –> 00:36:15,030
those heels inhale all the way up to

915
00:36:15,030 –> 00:36:18,690
standing length and look up and exhale

916
00:36:18,690 –> 00:36:21,110
release your arms down by your sides

917
00:36:21,110 –> 00:36:23,700
good let’s bring the hands together at

918
00:36:23,700 –> 00:36:25,110
heart center we’re going to switch sides

919
00:36:25,110 –> 00:36:27,840
so we can stay facing this direction I’m

920
00:36:27,840 –> 00:36:29,880
going to step the right foot back so

921
00:36:29,880 –> 00:36:30,930
we’re just going to come into that

922
00:36:30,930 –> 00:36:33,090
staggered stance right foot out to a 45

923
00:36:33,090 –> 00:36:35,510
degree angle left toes straight forward

924
00:36:35,510 –> 00:36:37,980
working on getting the hips to square

925
00:36:37,980 –> 00:36:40,680
all right so if you need to adjust the

926
00:36:40,680 –> 00:36:42,360
toes it’s very important if you need to

927
00:36:42,360 –> 00:36:43,980
adjust the toes to face a little more

928
00:36:43,980 –> 00:36:45,570
forward to get the hips to square that’s

929
00:36:45,570 –> 00:36:48,330
okay do that okay now other thing is get

930
00:36:48,330 –> 00:36:50,520
this block to the outside of your left

931
00:36:50,520 –> 00:36:52,620
foot for now alright and another thing

932
00:36:52,620 –> 00:36:54,930
is that your outside of your foot should

933
00:36:54,930 –> 00:36:58,320
be square with the block so if your foot

934
00:36:58,320 –> 00:37:00,630
is turned out a little bit and you put

935
00:37:00,630 –> 00:37:02,310
the block flat and look the block isn’t

936
00:37:02,310 –> 00:37:03,720
Square to the outside of the mat then

937
00:37:03,720 –> 00:37:05,010
that’s a good indication you need to

938
00:37:05,010 –> 00:37:07,110
change your toes as well so the toe

939
00:37:07,110 –> 00:37:08,720
should be straight forward

940
00:37:08,720 –> 00:37:12,570
all right left hand to the sacrum right

941
00:37:12,570 –> 00:37:14,880
arm reaches up oh you know what we

942
00:37:14,880 –> 00:37:17,040
skipped we skipped to post sorry guys

943
00:37:17,040 –> 00:37:19,380
before we come into the revolved

944
00:37:19,380 –> 00:37:20,730
triangle we have to bring the hands

945
00:37:20,730 –> 00:37:22,170
behind the back and interlace the

946
00:37:22,170 –> 00:37:23,490
fingers alright we’ve got to prepare

947
00:37:23,490 –> 00:37:25,080
this hamstring a little bit first so

948
00:37:25,080 –> 00:37:27,450
again if you need that strap go ahead

949
00:37:27,450 –> 00:37:28,890
and grab something behind your back

950
00:37:28,890 –> 00:37:30,900
there’s your first option interlace your

951
00:37:30,900 –> 00:37:31,350
fingers

952
00:37:31,350 –> 00:37:34,260
or reverse prayer see if you can match

953
00:37:34,260 –> 00:37:35,520
both sides

954
00:37:35,520 –> 00:37:38,820
alright so finding your option grounding

955
00:37:38,820 –> 00:37:40,290
through the big toe roll your shoulders

956
00:37:40,290 –> 00:37:43,710
back and lift your chest inhale micro

957
00:37:43,710 –> 00:37:45,330
bending the left knee as you come down

958
00:37:45,330 –> 00:37:48,540
press through the big toe slowly extend

959
00:37:48,540 –> 00:37:50,670
the chest forward by keeping that back

960
00:37:50,670 –> 00:37:53,430
heel grounded as well and lifting up and

961
00:37:53,430 –> 00:37:55,950
then take a breath in that halfway point

962
00:37:55,950 –> 00:37:59,280
and then see if you can fold a little

963
00:37:59,280 –> 00:38:01,740
deeper going slow chin to chin

964
00:38:01,740 –> 00:38:03,810
face to shin breathing into that

965
00:38:03,810 –> 00:38:06,720
hamstring it’s an intense stretch so

966
00:38:06,720 –> 00:38:08,640
breathe slowly keep the balance in your

967
00:38:08,640 –> 00:38:10,770
feet keep the left big toe mound

968
00:38:10,770 –> 00:38:15,480
grounded it’s a dynamic hamstring

969
00:38:15,480 –> 00:38:17,070
stretch so you’re obviously going to

970
00:38:17,070 –> 00:38:18,420
feel it but see if you can keep your

971
00:38:18,420 –> 00:38:21,210
balance keep your breath flowing keep

972
00:38:21,210 –> 00:38:30,630
your cool good one more breath in exhale

973
00:38:30,630 –> 00:38:36,420
deepen good and then micro bending the

974
00:38:36,420 –> 00:38:37,770
knee if you need to bend it a little

975
00:38:37,770 –> 00:38:39,300
more lift your chin and chest forward

976
00:38:39,300 –> 00:38:41,610
and come up to standing all the way up

977
00:38:41,610 –> 00:38:44,850
gently release left hand now to the

978
00:38:44,850 –> 00:38:46,950
sacrum coming to the revolved triangle

979
00:38:46,950 –> 00:38:50,460
parinita trikonasana right arm reaches

980
00:38:50,460 –> 00:38:53,040
up extend the fingers to the sky draw

981
00:38:53,040 –> 00:38:55,020
the left hip back so notice the hips are

982
00:38:55,020 –> 00:38:56,760
already trying to square or mine are

983
00:38:56,760 –> 00:38:57,990
because I automatically know what I’m

984
00:38:57,990 –> 00:39:00,060
supposed to do so round through both

985
00:39:00,060 –> 00:39:02,010
feet to find balance reach your right

986
00:39:02,010 –> 00:39:04,170
arm out in front of you micro bending

987
00:39:04,170 –> 00:39:06,570
the left knee little bit reach reach

988
00:39:06,570 –> 00:39:08,220
reach reach reach and then hinge right

989
00:39:08,220 –> 00:39:10,200
palm down and just like in booty to

990
00:39:10,200 –> 00:39:12,540
trikonasana we don’t want to round the

991
00:39:12,540 –> 00:39:15,119
back we’re always trying to extend and

992
00:39:15,119 –> 00:39:16,890
lift into things okay

993
00:39:16,890 –> 00:39:19,350
so find as much lift and extension as

994
00:39:19,350 –> 00:39:21,510
you can feel it here this is all you

995
00:39:21,510 –> 00:39:23,310
need to do is focus right here if you’re

996
00:39:23,310 –> 00:39:24,810
feeling it then see if you can keep

997
00:39:24,810 –> 00:39:27,180
extending that hip back not at the

998
00:39:27,180 –> 00:39:28,830
expense of actually rounding and curling

999
00:39:28,830 –> 00:39:30,510
and creating any tension in the neck so

1000
00:39:30,510 –> 00:39:33,090
we always want to keep that long from

1001
00:39:33,090 –> 00:39:34,500
here you’re going to start to rotate to

1002
00:39:34,500 –> 00:39:36,630
the left so whether your fingertips or

1003
00:39:36,630 –> 00:39:38,190
your palm are down on the ground or on a

1004
00:39:38,190 –> 00:39:40,740
block gazing over the left shoulder

1005
00:39:40,740 –> 00:39:43,590
maybe just to the left for now allowing

1006
00:39:43,590 –> 00:39:45,210
that shoulder to open up a little more

1007
00:39:45,210 –> 00:39:47,510
when you’re ready reach your left arm up

1008
00:39:47,510 –> 00:39:50,190
grounding through both heels gazing up

1009
00:39:50,190 –> 00:39:52,290
towards the ceiling or whatever you’re

1010
00:39:52,290 –> 00:39:53,760
looking at keep the eyes steady and

1011
00:39:53,760 –> 00:39:56,670
breathe continue to try to roll that

1012
00:39:56,670 –> 00:40:00,260
left shoulder back and open

1013
00:40:03,280 –> 00:40:06,050
and let’s do one more breath inhale

1014
00:40:06,050 –> 00:40:08,240
ground through both heels draw your left

1015
00:40:08,240 –> 00:40:11,480
hip back exhale look down let your left

1016
00:40:11,480 –> 00:40:12,950
palm come down you can bring it to the

1017
00:40:12,950 –> 00:40:14,870
block if you want right hand to the

1018
00:40:14,870 –> 00:40:17,330
inside of the foot and just melt over

1019
00:40:17,330 –> 00:40:18,980
your left leg you can bend this left

1020
00:40:18,980 –> 00:40:22,310
knee if you want relax into the leg and

1021
00:40:22,310 –> 00:40:23,480
then we’re going to come to that little

1022
00:40:23,480 –> 00:40:24,320
resolved

1023
00:40:24,320 –> 00:40:26,060
triangle so left fingertips to the

1024
00:40:26,060 –> 00:40:27,800
inside of the foot straightening the leg

1025
00:40:27,800 –> 00:40:30,320
roll the right hip open gently reach the

1026
00:40:30,320 –> 00:40:34,850
right arm up just a soft counter coming

1027
00:40:34,850 –> 00:40:36,920
back to Center release the right hand

1028
00:40:36,920 –> 00:40:39,110
down frame the foot one more time and

1029
00:40:39,110 –> 00:40:46,310
fold into the leg good from here lifting

1030
00:40:46,310 –> 00:40:47,780
the chest get the block out of the way

1031
00:40:47,780 –> 00:40:49,640
we’re going to vinyasa again both hands

1032
00:40:49,640 –> 00:40:52,580
down find plank taking an inhale in

1033
00:40:52,580 –> 00:40:57,770
plank exhale chaturanga advil mukha

1034
00:40:57,770 –> 00:41:01,910
svanasana upward facing dog press the

1035
00:41:01,910 –> 00:41:03,170
toes into the ground

1036
00:41:03,170 –> 00:41:06,380
exhale draw back to downward face

1037
00:41:06,380 –> 00:41:08,950
Auto mukha svanasana

1038
00:41:11,900 –> 00:41:14,130
and feeling the openness and the

1039
00:41:14,130 –> 00:41:20,839
hamstrings one more breath in draw back

1040
00:41:20,839 –> 00:41:23,460
good coming to the knees we’re going to

1041
00:41:23,460 –> 00:41:25,410
find a child’s pose I’m just going to go

1042
00:41:25,410 –> 00:41:26,759
ahead and switch around to the other

1043
00:41:26,759 –> 00:41:28,769
side because I’m used to facing this

1044
00:41:28,769 –> 00:41:30,539
direction but you can stay where you are

1045
00:41:30,539 –> 00:41:31,950
if you like we’re going to bring the

1046
00:41:31,950 –> 00:41:33,989
knees wide maybe to the width of the mat

1047
00:41:33,989 –> 00:41:36,960
all right toes together hips back on

1048
00:41:36,960 –> 00:41:38,220
your heels and you’re going to start to

1049
00:41:38,220 –> 00:41:40,410
extend the arms forward now we’re going

1050
00:41:40,410 –> 00:41:42,329
to find a nice long spine

1051
00:41:42,329 –> 00:41:44,460
arms forward extending out in front of

1052
00:41:44,460 –> 00:41:46,739
you forehead to the ground now if you

1053
00:41:46,739 –> 00:41:48,390
ever feel like you’re rounding the back

1054
00:41:48,390 –> 00:41:50,309
in this pose like your head is like this

1055
00:41:50,309 –> 00:41:51,599
and you’re trying to get your head down

1056
00:41:51,599 –> 00:41:53,369
you can always rest your head on a block

1057
00:41:53,369 –> 00:41:56,609
on a blanket or a bolster anything that

1058
00:41:56,609 –> 00:41:59,279
assists your neck in lengthening so you

1059
00:41:59,279 –> 00:42:01,019
would just place your forehead on the

1060
00:42:01,019 –> 00:42:02,640
‘black however you like arms out in

1061
00:42:02,640 –> 00:42:04,859
front and rest here so now you can see

1062
00:42:04,859 –> 00:42:07,890
the length of the neck taking a few

1063
00:42:07,890 –> 00:42:10,640
breaths here

1064
00:42:20,869 –> 00:42:23,150
inhale through your nose fill the belly

1065
00:42:23,150 –> 00:42:30,910
between the thighs and exhale empty

1066
00:42:35,070 –> 00:42:37,170
good we’re going to slowly come back up

1067
00:42:37,170 –> 00:42:38,130
to all fours

1068
00:42:38,130 –> 00:42:41,490
so rising up to your hands and knees and

1069
00:42:41,490 –> 00:42:42,570
we’re going to sit back

1070
00:42:42,570 –> 00:42:44,790
all right so sitting back on to our but

1071
00:42:44,790 –> 00:42:46,590
we’re going to come into baddha konasana

1072
00:42:46,590 –> 00:42:48,720
so feet are going to come together and

1073
00:42:48,720 –> 00:42:51,060
the knees come out to the side so switch

1074
00:42:51,060 –> 00:42:52,860
to face you feet together knees out to

1075
00:42:52,860 –> 00:42:55,800
the side so a nice hip opener here now

1076
00:42:55,800 –> 00:42:58,830
if you have really tight hips and your

1077
00:42:58,830 –> 00:43:00,690
lower back is rounding all right it

1078
00:43:00,690 –> 00:43:02,910
hurts you can always put blocks under

1079
00:43:02,910 –> 00:43:04,410
your knees as well so that’s a nice

1080
00:43:04,410 –> 00:43:06,540
little assist so blocks under both knees

1081
00:43:06,540 –> 00:43:08,370
or pillows all right otherwise we’re

1082
00:43:08,370 –> 00:43:09,630
going to sit up nice and tall

1083
00:43:09,630 –> 00:43:12,060
open the chest lift the spine try to

1084
00:43:12,060 –> 00:43:14,310
find some length first and then exhale

1085
00:43:14,310 –> 00:43:16,470
start to come forward so lifting the

1086
00:43:16,470 –> 00:43:18,990
chest out in front of you maybe a couple

1087
00:43:18,990 –> 00:43:22,470
breaths with a flat back or when we’re

1088
00:43:22,470 –> 00:43:24,180
working with alignment we try as much as

1089
00:43:24,180 –> 00:43:26,370
we can to focus on always lengthening

1090
00:43:26,370 –> 00:43:27,990
the spine a lot of times we get caught

1091
00:43:27,990 –> 00:43:29,670
up in trying to see how far down we can

1092
00:43:29,670 –> 00:43:31,830
come or how close our face comes to our

1093
00:43:31,830 –> 00:43:36,920
knees or our legs working on extension

1094
00:43:36,920 –> 00:43:39,270
after a few breaths then if you want you

1095
00:43:39,270 –> 00:43:41,070
can start to round and curl you can use

1096
00:43:41,070 –> 00:43:42,690
your elbows to assist the knees coming

1097
00:43:42,690 –> 00:43:44,030
down a little lower

1098
00:43:44,030 –> 00:43:46,290
bringing the forehead down towards the

1099
00:43:46,290 –> 00:43:46,920
ground

1100
00:43:46,920 –> 00:43:49,520
or not

1101
00:44:12,370 –> 00:44:15,540
one more breath

1102
00:44:18,720 –> 00:44:21,359
slowly coming back up as you inhale

1103
00:44:21,359 –> 00:44:24,750
drawing the knees together good and then

1104
00:44:24,750 –> 00:44:26,430
we’re going to set up for navasana

1105
00:44:26,430 –> 00:44:28,290
so boat pose I’m going to turn to face

1106
00:44:28,290 –> 00:44:30,300
sideways again you should already be

1107
00:44:30,300 –> 00:44:32,670
this way maybe all right now boat pose

1108
00:44:32,670 –> 00:44:38,670
is basically like yogic ABS so it’s it’s

1109
00:44:38,670 –> 00:44:41,130
working with creating abdominal strong

1110
00:44:41,130 –> 00:44:43,650
abdominal wall it helps the digestive

1111
00:44:43,650 –> 00:44:45,630
system because every time that we focus

1112
00:44:45,630 –> 00:44:47,460
on our abdominals and especially the

1113
00:44:47,460 –> 00:44:50,849
transverse abdominals we help tonify the

1114
00:44:50,849 –> 00:44:52,589
organs and all the muscles that work

1115
00:44:52,589 –> 00:44:54,630
around the organs so if we have strong

1116
00:44:54,630 –> 00:44:57,300
core then we also usually have a better

1117
00:44:57,300 –> 00:44:59,130
healthy digestive system

1118
00:44:59,130 –> 00:45:02,700
okay so navasana is an up V position

1119
00:45:02,700 –> 00:45:06,240
boat pose okay and if you can’t get a

1120
00:45:06,240 –> 00:45:08,940
nice flat back and to create the V and

1121
00:45:08,940 –> 00:45:11,790
if you’re more like a u all right then

1122
00:45:11,790 –> 00:45:13,530
we can bend the knees so I’ll give you

1123
00:45:13,530 –> 00:45:15,150
the options here if you want some

1124
00:45:15,150 –> 00:45:16,740
assists with the back you can always put

1125
00:45:16,740 –> 00:45:18,390
something back here like a bolster or

1126
00:45:18,390 –> 00:45:21,180
pillow alright or a block if you need to

1127
00:45:21,180 –> 00:45:23,010
just lean back on a little bit to keep a

1128
00:45:23,010 –> 00:45:24,599
nice flat back position

1129
00:45:24,599 –> 00:45:26,130
all right this helps sometimes the

1130
00:45:26,130 –> 00:45:28,740
sacrum to stay tilted forward rather

1131
00:45:28,740 –> 00:45:31,349
than rounding and curling so finding

1132
00:45:31,349 –> 00:45:32,849
that nice base and then draw your knees

1133
00:45:32,849 –> 00:45:35,490
into your chest all right and then start

1134
00:45:35,490 –> 00:45:37,380
to straighten the legs and if they don’t

1135
00:45:37,380 –> 00:45:38,819
straighten this is where you just keep

1136
00:45:38,819 –> 00:45:40,770
them to 90 degrees right here this is a

1137
00:45:40,770 –> 00:45:43,170
nice place if the legs can come straight

1138
00:45:43,170 –> 00:45:45,150
great and if you can maintain that with

1139
00:45:45,150 –> 00:45:47,099
your chest lifted even better but it’s

1140
00:45:47,099 –> 00:45:49,140
not necessary if you’re just working on

1141
00:45:49,140 –> 00:45:51,990
here today then Master this first okay

1142
00:45:51,990 –> 00:45:53,910
so it depends on where you’re at if you

1143
00:45:53,910 –> 00:45:56,400
can get those legs up go ahead and we’re

1144
00:45:56,400 –> 00:45:57,900
going to release the arms now the arms

1145
00:45:57,900 –> 00:45:59,550
can be parallel to the ground maybe and

1146
00:45:59,550 –> 00:46:02,280
we’re just breathing legs stay together

1147
00:46:02,280 –> 00:46:04,500
if you need to bend them 90 degrees

1148
00:46:04,500 –> 00:46:06,390
keeping those legs at least parallel to

1149
00:46:06,390 –> 00:46:09,119
the ground lift your chest navel draws

1150
00:46:09,119 –> 00:46:14,490
in breathing strong abdominal wall one

1151
00:46:14,490 –> 00:46:17,640
more inhale and then we can bend the

1152
00:46:17,640 –> 00:46:19,290
knees one more time bring the feet

1153
00:46:19,290 –> 00:46:21,630
together knees out to the side and we’ll

1154
00:46:21,630 –> 00:46:24,180
find baddha konasana again so lifting

1155
00:46:24,180 –> 00:46:26,400
and lengthening first scoop the flesh

1156
00:46:26,400 –> 00:46:28,829
from your sits bones and then exhale

1157
00:46:28,829 –> 00:46:30,160
fold and draw your

1158
00:46:30,160 –> 00:46:32,609
self in

1159
00:46:37,390 –> 00:46:40,060
this is one of my favorite poses if I

1160
00:46:40,060 –> 00:46:42,730
only have like a minute or two minutes

1161
00:46:42,730 –> 00:46:47,130
to do one stretch this is so good

1162
00:46:55,120 –> 00:46:58,200
one more breath

1163
00:47:00,910 –> 00:47:04,059
very good slowly coming back up drawing

1164
00:47:04,059 –> 00:47:06,700
your knees together now from here I want

1165
00:47:06,700 –> 00:47:10,089
you to if you have a wall near you we’re

1166
00:47:10,089 –> 00:47:11,589
going to come to a wall to do our

1167
00:47:11,589 –> 00:47:14,319
forward fold today if you’re really open

1168
00:47:14,319 –> 00:47:16,359
you can actually use a block so I’m

1169
00:47:16,359 –> 00:47:17,890
going to show you two things that you

1170
00:47:17,890 –> 00:47:20,170
can do all right so if you have a wall

1171
00:47:20,170 –> 00:47:22,269
I’m going to come up let me see so my

1172
00:47:22,269 –> 00:47:24,069
toes don’t come past this little wall

1173
00:47:24,069 –> 00:47:26,589
here essentially you want a flat wall so

1174
00:47:26,589 –> 00:47:28,210
I’ll just say this is what I want to use

1175
00:47:28,210 –> 00:47:30,880
okay imagine that there was actually

1176
00:47:30,880 –> 00:47:34,000
wall here all right so feet flat up

1177
00:47:34,000 –> 00:47:36,460
against the wall now if you can maybe

1178
00:47:36,460 –> 00:47:38,829
put something behind you to lift your

1179
00:47:38,829 –> 00:47:40,930
spine a little more so it helps you to

1180
00:47:40,930 –> 00:47:43,390
not round okay what happens when you

1181
00:47:43,390 –> 00:47:45,190
forward fold a lot of times as the feet

1182
00:47:45,190 –> 00:47:47,500
will point or come out to the side or

1183
00:47:47,500 –> 00:47:49,809
maybe do a combination of both I want

1184
00:47:49,809 –> 00:47:50,920
you to see if you can keep your feet

1185
00:47:50,920 –> 00:47:52,990
flat today all right so again working

1186
00:47:52,990 –> 00:47:55,509
with alignment also strap comes in handy

1187
00:47:55,509 –> 00:47:59,309
here guys grab that strap if you need it

1188
00:47:59,309 –> 00:48:01,869
working with the lift remember we’re not

1189
00:48:01,869 –> 00:48:04,119
trying to round today we’re lifting and

1190
00:48:04,119 –> 00:48:06,670
lengthening so what I want you to do is

1191
00:48:06,670 –> 00:48:10,119
lift the arms up and then exhale start

1192
00:48:10,119 –> 00:48:11,890
to lean forward now notice how your back

1193
00:48:11,890 –> 00:48:13,480
starts to round at a certain point

1194
00:48:13,480 –> 00:48:15,640
before it rounds we’re going to lift the

1195
00:48:15,640 –> 00:48:18,029
arms up and then start to bring the

1196
00:48:18,029 –> 00:48:21,970
strap around the feet lift your chest

1197
00:48:21,970 –> 00:48:24,700
again drawing the shoulders back keeping

1198
00:48:24,700 –> 00:48:27,970
those feet flat toes flex start to lean

1199
00:48:27,970 –> 00:48:30,730
forward elbows come out to the side so

1200
00:48:30,730 –> 00:48:33,009
you’re drawing yourself in with the flat

1201
00:48:33,009 –> 00:48:35,710
back all right so it’s a nice assist

1202
00:48:35,710 –> 00:48:38,140
alright the other thing you can do is if

1203
00:48:38,140 –> 00:48:40,240
you’re really open in the hamstrings you

1204
00:48:40,240 –> 00:48:43,509
can use the block to use that instead of

1205
00:48:43,509 –> 00:48:45,339
the wall so as you lift up and lengthen

1206
00:48:45,339 –> 00:48:47,470
reaching forward with the flat back we

1207
00:48:47,470 –> 00:48:51,039
grab the block find more length and draw

1208
00:48:51,039 –> 00:48:53,589
yourself in that way okay so those are

1209
00:48:53,589 –> 00:48:55,480
the options all right if you don’t want

1210
00:48:55,480 –> 00:48:57,099
to find the wall but you have a strap

1211
00:48:57,099 –> 00:48:58,720
and you want to work with that please

1212
00:48:58,720 –> 00:49:01,180
feel free we’re going to do five breaths

1213
00:49:01,180 –> 00:49:03,400
together okay so when you’re ready

1214
00:49:03,400 –> 00:49:06,160
everyone find your inhale lift and

1215
00:49:06,160 –> 00:49:09,460
lengthen and then exhale fold and draw

1216
00:49:09,460 –> 00:49:12,270
yourself in let’s do five breaths

1217
00:49:12,270 –> 00:49:15,920
I’m gonna use the black

1218
00:49:25,390 –> 00:49:31,370
two more see if you can lift the chest

1219
00:49:31,370 –> 00:49:35,660
and ribs forward and one more breath

1220
00:49:35,660 –> 00:49:38,680
flex those toes

1221
00:49:41,260 –> 00:49:44,090
gently release coming back up we’re

1222
00:49:44,090 –> 00:49:46,310
going to counter with perd votin asana

1223
00:49:46,310 –> 00:49:49,160
okay so just like we intensely forward

1224
00:49:49,160 –> 00:49:50,450
stretched we’re going to do a nice

1225
00:49:50,450 –> 00:49:52,790
strong back bend as well hands are going

1226
00:49:52,790 –> 00:49:55,490
to come behind you about six inches all

1227
00:49:55,490 –> 00:49:56,840
right and we’re going to start to point

1228
00:49:56,840 –> 00:49:59,030
the toes making the feet flat now we’re

1229
00:49:59,030 –> 00:50:00,830
going to try to lift up and eventually

1230
00:50:00,830 –> 00:50:03,350
get the feet flat we want the shoulders

1231
00:50:03,350 –> 00:50:05,720
to stay aligned over the palms so we

1232
00:50:05,720 –> 00:50:07,610
don’t want to be way far forward or back

1233
00:50:07,610 –> 00:50:09,260
so the hands are underneath us they’re

1234
00:50:09,260 –> 00:50:11,240
right underneath the shoulders when

1235
00:50:11,240 –> 00:50:14,080
you’re ready exhale all the way out and

1236
00:50:14,080 –> 00:50:16,910
then on your inhale press through the

1237
00:50:16,910 –> 00:50:18,440
hands and lift your hips up to the sky

1238
00:50:18,440 –> 00:50:20,990
alright so inhale lift up chest lifts

1239
00:50:20,990 –> 00:50:23,570
hips lift head drops back maybe all the

1240
00:50:23,570 –> 00:50:25,400
way back lift your chest a little more

1241
00:50:25,400 –> 00:50:28,070
get your feet flat one more inhale lift

1242
00:50:28,070 –> 00:50:32,960
and exhale lower slowly tuck the chin to

1243
00:50:32,960 –> 00:50:34,610
the chest and we’re going to scoot

1244
00:50:34,610 –> 00:50:36,740
towards the front of the mat making your

1245
00:50:36,740 –> 00:50:38,930
way forward feet hip-width apart knees

1246
00:50:38,930 –> 00:50:41,720
bent arms are going to come out in front

1247
00:50:41,720 –> 00:50:43,520
if you want to you can bring the block

1248
00:50:43,520 –> 00:50:45,950
between your knees gently squeezing the

1249
00:50:45,950 –> 00:50:47,630
block together we’re going to roll onto

1250
00:50:47,630 –> 00:50:51,580
our backs one vertebra at a time go slow

1251
00:50:51,580 –> 00:50:54,830
rounding and curling using your

1252
00:50:54,830 –> 00:50:57,160
abdominals

1253
00:51:01,390 –> 00:51:04,940
all the way down to your back once

1254
00:51:04,940 –> 00:51:06,740
you’re there draw your knees in so you

1255
00:51:06,740 –> 00:51:10,119
can release the block if you have it

1256
00:51:10,960 –> 00:51:15,190
roll a little bit from side to side

1257
00:51:19,520 –> 00:51:23,930
and massaging the spine kidneys and

1258
00:51:23,930 –> 00:51:26,090
let’s bring the feet back to the ground

1259
00:51:26,090 –> 00:51:27,530
from here we’re going to bring that

1260
00:51:27,530 –> 00:51:28,940
block between the knees again

1261
00:51:28,940 –> 00:51:30,710
so this about hip-width apart and this

1262
00:51:30,710 –> 00:51:34,250
is what we want so medium width so this

1263
00:51:34,250 –> 00:51:37,300
way all right block between the knees

1264
00:51:37,300 –> 00:51:39,680
hands down by your sides and are going

1265
00:51:39,680 –> 00:51:40,940
to roll the shoulders back in together

1266
00:51:40,940 –> 00:51:42,380
so if the shoulders are forward like

1267
00:51:42,380 –> 00:51:45,050
mine draw them back and together so

1268
00:51:45,050 –> 00:51:47,330
forward and back want them back behind

1269
00:51:47,330 –> 00:51:50,119
you hands flat next to your hips all

1270
00:51:50,119 –> 00:51:51,530
right you want to walk those heels back

1271
00:51:51,530 –> 00:51:52,820
just a little bit so you can almost

1272
00:51:52,820 –> 00:51:55,400
touch them and then inhale we’re going

1273
00:51:55,400 –> 00:51:56,960
to press into the feet and lift your

1274
00:51:56,960 –> 00:51:58,970
hips up to the sky so lift your hips up

1275
00:51:58,970 –> 00:52:01,100
walk the shoulder blades underneath you

1276
00:52:01,100 –> 00:52:03,080
a little more and then if you can clasp

1277
00:52:03,080 –> 00:52:05,540
your hands underneath you interlacing

1278
00:52:05,540 –> 00:52:07,610
the fingers straighten those arms wiggle

1279
00:52:07,610 –> 00:52:09,100
the shoulder blades under even more

1280
00:52:09,100 –> 00:52:11,240
extend your head out of the shoulders

1281
00:52:11,240 –> 00:52:13,820
sternum lifts towards the chin for a

1282
00:52:13,820 –> 00:52:15,200
nice half bridge and we’re going to stay

1283
00:52:15,200 –> 00:52:17,869
here and breathe if the toes are turning

1284
00:52:17,869 –> 00:52:19,760
out to the side see if you can bring

1285
00:52:19,760 –> 00:52:22,190
them straight forward so we want the

1286
00:52:22,190 –> 00:52:24,320
outsides of the feet to square to the

1287
00:52:24,320 –> 00:52:27,050
outsides of the mat lifting the hips up

1288
00:52:27,050 –> 00:52:31,450
to the sky smooth deep breaths

1289
00:52:33,910 –> 00:52:36,470
distribute your distributing your weight

1290
00:52:36,470 –> 00:52:39,970
evenly in your feet

1291
00:52:43,340 –> 00:52:45,650
one more inhale fill your belly with

1292
00:52:45,650 –> 00:52:51,110
breath exhale slowly unclasp the hands

1293
00:52:51,110 –> 00:52:53,420
and lower the hips back down towards the

1294
00:52:53,420 –> 00:52:56,330
ground letting that go hmm

1295
00:52:56,330 –> 00:52:58,280
let’s release the block and draw the

1296
00:52:58,280 –> 00:53:00,740
knees into your chest one more time

1297
00:53:00,740 –> 00:53:03,890
squeezing them in rolling a little bit

1298
00:53:03,890 –> 00:53:05,360
from side to side we’re going to come

1299
00:53:05,360 –> 00:53:09,350
into a twist from here all right let the

1300
00:53:09,350 –> 00:53:11,180
left leg come down holding the right

1301
00:53:11,180 –> 00:53:13,730
knee into your chest squeezing it

1302
00:53:13,730 –> 00:53:15,410
towards your shoulder maybe flexing the

1303
00:53:15,410 –> 00:53:18,250
feet drawing it in a little further

1304
00:53:18,250 –> 00:53:23,380
taking a breath in exhale release and

1305
00:53:23,380 –> 00:53:26,210
then from here grabbing the shin with

1306
00:53:26,210 –> 00:53:27,740
the left hand right arm comes out to the

1307
00:53:27,740 –> 00:53:30,290
right now if your block is near you make

1308
00:53:30,290 –> 00:53:31,640
sure it’s over to the left side of your

1309
00:53:31,640 –> 00:53:32,900
body we’re going to bring the right knee

1310
00:53:32,900 –> 00:53:35,660
across the body and the right arm stays

1311
00:53:35,660 –> 00:53:37,430
out to the right now if you want you can

1312
00:53:37,430 –> 00:53:39,110
bring that right knee down to the block

1313
00:53:39,110 –> 00:53:40,670
so you can rest your knee on the block

1314
00:53:40,670 –> 00:53:43,040
so it’s not all the way to the ground so

1315
00:53:43,040 –> 00:53:44,900
it’s in a nice safe position so your

1316
00:53:44,900 –> 00:53:47,360
lower back is still in nice neutral

1317
00:53:47,360 –> 00:53:49,490
place all right knee to the block if

1318
00:53:49,490 –> 00:53:51,710
you’d like and look over your right

1319
00:53:51,710 –> 00:53:55,250
shoulder breathe if you want a little

1320
00:53:55,250 –> 00:53:58,280
bit more feel free to straighten your

1321
00:53:58,280 –> 00:54:00,020
right leg so that’s the one with the

1322
00:54:00,020 –> 00:54:01,940
knee across the body if you straighten

1323
00:54:01,940 –> 00:54:03,560
the leg go ahead and flex through the

1324
00:54:03,560 –> 00:54:05,840
foot and feel a nice stretch through the

1325
00:54:05,840 –> 00:54:08,960
hip and hamstring so staying here gazing

1326
00:54:08,960 –> 00:54:11,000
over the right shoulder pass the right

1327
00:54:11,000 –> 00:54:13,220
fingertips whether the leg is straight

1328
00:54:13,220 –> 00:54:16,360
or not couple more breaths

1329
00:54:20,790 –> 00:54:24,920
trying to get that right shoulder down

1330
00:54:29,760 –> 00:54:33,560
finish your exhale twist

1331
00:54:34,630 –> 00:54:36,759
and then bring your chin back to neutral

1332
00:54:36,759 –> 00:54:39,069
if the leg is straight go ahead and bend

1333
00:54:39,069 –> 00:54:39,880
the knee again

1334
00:54:39,880 –> 00:54:42,450
and then draw the knee up to Center

1335
00:54:42,450 –> 00:54:44,849
squeeze both knees back into the body

1336
00:54:44,849 –> 00:54:47,920
finding a nice neutral place and extend

1337
00:54:47,920 –> 00:54:49,990
your right leg down squeezing the left

1338
00:54:49,990 –> 00:54:54,369
knee in flexing the feet the neck is

1339
00:54:54,369 –> 00:54:56,619
long shoulders are drawing back so the

1340
00:54:56,619 –> 00:54:58,660
whole spine is lengthening on the ground

1341
00:54:58,660 –> 00:55:00,789
if you have that block go ahead and

1342
00:55:00,789 –> 00:55:02,289
bring it over to the right side of your

1343
00:55:02,289 –> 00:55:05,410
body in line with where your knees going

1344
00:55:05,410 –> 00:55:07,569
to land and bring the left arm out to

1345
00:55:07,569 –> 00:55:10,240
the left left knee over to the right and

1346
00:55:10,240 –> 00:55:11,980
then there you go there’s that block for

1347
00:55:11,980 –> 00:55:13,960
you if you need it or if you’d like to

1348
00:55:13,960 –> 00:55:15,789
use it knee can come down to the block

1349
00:55:15,789 –> 00:55:19,000
and then your left arm comes over to the

1350
00:55:19,000 –> 00:55:21,039
left gazing over the shoulder and

1351
00:55:21,039 –> 00:55:28,779
breathing next option if you did it on

1352
00:55:28,779 –> 00:55:30,190
the other side is to go ahead and

1353
00:55:30,190 –> 00:55:32,289
straighten your left leg flexing the

1354
00:55:32,289 –> 00:55:34,390
foot pressing out through the heel and

1355
00:55:34,390 –> 00:55:36,369
rolling that hip a little bit away from

1356
00:55:36,369 –> 00:55:38,470
you feel a nice stretch alongside that

1357
00:55:38,470 –> 00:55:42,220
left hip and hamstring a couple more

1358
00:55:42,220 –> 00:55:44,460
breaths

1359
00:55:51,970 –> 00:55:54,869
one more

1360
00:55:59,080 –> 00:56:00,880
go ahead and bend that left knee again

1361
00:56:00,880 –> 00:56:03,220
bring your chin to neutral roll onto

1362
00:56:03,220 –> 00:56:05,020
your back and squeeze your both knees

1363
00:56:05,020 –> 00:56:12,520
into the body when you’re ready we’re

1364
00:56:12,520 –> 00:56:14,620
going to release both feet back down and

1365
00:56:14,620 –> 00:56:17,800
come into our full wheel or invade on

1366
00:56:17,800 –> 00:56:19,360
your asana so we’re going to come into a

1367
00:56:19,360 –> 00:56:20,290
big backbend

1368
00:56:20,290 –> 00:56:22,900
now if you’re not practicing or do not

1369
00:56:22,900 –> 00:56:24,850
practice full backbend then you can

1370
00:56:24,850 –> 00:56:26,650
practice half bridge which is the pose

1371
00:56:26,650 –> 00:56:28,930
we already did with the block all right

1372
00:56:28,930 –> 00:56:30,580
you can put the block between your knees

1373
00:56:30,580 –> 00:56:32,770
and clasp your hands lift up wiggle the

1374
00:56:32,770 –> 00:56:34,870
shoulders underneath or you could

1375
00:56:34,870 –> 00:56:37,090
practice a supported bridge if you want

1376
00:56:37,090 –> 00:56:39,430
the block can come across the sacrum

1377
00:56:39,430 –> 00:56:42,760
okay and you can rest here holy moly

1378
00:56:42,760 –> 00:56:46,120
this is an awesome pose so nice hang out

1379
00:56:46,120 –> 00:56:48,190
here for a few breaths and then come

1380
00:56:48,190 –> 00:56:50,940
down but if you’re practicing full wheel

1381
00:56:50,940 –> 00:56:53,680
alright we’ll do that together I’m going

1382
00:56:53,680 –> 00:56:54,760
to practice it today

1383
00:56:54,760 –> 00:56:57,310
feet flat toes face straight forward not

1384
00:56:57,310 –> 00:56:59,350
out to the side so we’re keeping the

1385
00:56:59,350 –> 00:57:01,720
feet parallel to the mat hands come next

1386
00:57:01,720 –> 00:57:04,690
to your ears all right fingertips face

1387
00:57:04,690 –> 00:57:07,420
you so the palms are flat if you have

1388
00:57:07,420 –> 00:57:09,280
issues with this because your wrists are

1389
00:57:09,280 –> 00:57:12,130
may be tight okay you can always roll up

1390
00:57:12,130 –> 00:57:14,920
a mat come to the edge of a wall and

1391
00:57:14,920 –> 00:57:17,260
grab the mat with your hands like this

1392
00:57:17,260 –> 00:57:19,500
okay so if you’re against the wall

1393
00:57:19,500 –> 00:57:21,700
grabbing the mat like this as if you

1394
00:57:21,700 –> 00:57:22,990
were holding something I’m trying to

1395
00:57:22,990 –> 00:57:24,610
pretend like I’m holding a lot yeah and

1396
00:57:24,610 –> 00:57:26,800
you can use that to press up so that

1397
00:57:26,800 –> 00:57:28,450
your wrists aren’t completely flat like

1398
00:57:28,450 –> 00:57:30,310
this it helps a little more with

1399
00:57:30,310 –> 00:57:31,900
compression if you have any issues with

1400
00:57:31,900 –> 00:57:35,080
that in this pose okay if you do not

1401
00:57:35,080 –> 00:57:37,240
then you’re here with me hands next to

1402
00:57:37,240 –> 00:57:39,430
the ears all right we can press into the

1403
00:57:39,430 –> 00:57:40,750
feet and roll to the top of the head

1404
00:57:40,750 –> 00:57:42,820
first if you want or come straight up

1405
00:57:42,820 –> 00:57:43,720
it’s up to you

1406
00:57:43,720 –> 00:57:46,030
alright so top of the head if you want

1407
00:57:46,030 –> 00:57:49,090
and then up or straight up pressing up

1408
00:57:49,090 –> 00:57:51,220
with straight arms maybe come to the

1409
00:57:51,220 –> 00:57:53,140
toes and find a little more lift

1410
00:57:53,140 –> 00:57:55,600
so straightening the arms lifting the

1411
00:57:55,600 –> 00:57:58,090
chest through and then maybe drop those

1412
00:57:58,090 –> 00:58:00,220
heels down but keeping the toe straight

1413
00:58:00,220 –> 00:58:02,020
forward so again trying not to let your

1414
00:58:02,020 –> 00:58:05,560
feet turn out couple deep art opening

1415
00:58:05,560 –> 00:58:08,050
breaths big chest opener big back opener

1416
00:58:08,050 –> 00:58:09,170
in general

1417
00:58:09,170 –> 00:58:12,260
if you want to practice any variations

1418
00:58:12,260 –> 00:58:14,059
of this you can lift one leg at a time

1419
00:58:14,059 –> 00:58:19,309
maybe make sure the fingers are still

1420
00:58:19,309 –> 00:58:21,549
spreading

1421
00:58:22,930 –> 00:58:27,890
one more breath in and then gently we’re

1422
00:58:27,890 –> 00:58:29,539
going to release tucking the chin to the

1423
00:58:29,539 –> 00:58:31,430
chest if you need to widen the feet

1424
00:58:31,430 –> 00:58:35,260
first you can lowering down with control

1425
00:58:35,260 –> 00:58:38,299
coming down and then draw your knees and

1426
00:58:38,299 –> 00:58:40,730
gently bring your nose towards your

1427
00:58:40,730 –> 00:58:43,130
knees engaging the abdominals to counter

1428
00:58:43,130 –> 00:58:47,539
this fun if you did a deep back then we

1429
00:58:47,539 –> 00:58:51,049
definitely need to counter and then

1430
00:58:51,049 –> 00:58:52,970
release back to the ground releasing

1431
00:58:52,970 –> 00:58:55,130
that let’s come to soup dandasana for a

1432
00:58:55,130 –> 00:58:58,069
little more abdominals legs reach up

1433
00:58:58,069 –> 00:59:00,589
just to counter that big backbend if you

1434
00:59:00,589 –> 00:59:01,069
did it

1435
00:59:01,069 –> 00:59:03,349
feet flexing palms down by your side

1436
00:59:03,349 –> 00:59:06,260
shoulders roll back so reclining staff

1437
00:59:06,260 –> 00:59:07,099
pose

1438
00:59:07,099 –> 00:59:09,859
some of you this is a lot arrey you’re

1439
00:59:09,859 –> 00:59:11,329
really feeling the abdominals you might

1440
00:59:11,329 –> 00:59:12,799
even be shaking trying to straighten

1441
00:59:12,799 –> 00:59:14,269
your legs keep those legs straight up

1442
00:59:14,269 –> 00:59:15,980
and your feet flexed for those of you

1443
00:59:15,980 –> 00:59:18,109
who hamstrings are open alright this

1444
00:59:18,109 –> 00:59:20,180
might be not be so hard so it’s all good

1445
00:59:20,180 –> 00:59:22,039
wherever you are we’re getting what we

1446
00:59:22,039 –> 00:59:25,480
need from it breathing and holding

1447
00:59:25,480 –> 00:59:27,859
flexing the feet engaging the legs if

1448
00:59:27,859 –> 00:59:33,910
you can smooth deep breaths

1449
00:59:34,810 –> 00:59:41,710
nice tight core one more inhale and then

1450
00:59:41,710 –> 00:59:43,540
go ahead bend your knees bring the feet

1451
00:59:43,540 –> 00:59:45,190
flat to the ground and the knees out to

1452
00:59:45,190 –> 00:59:46,930
the side for soup the baddha konasana

1453
00:59:46,930 –> 00:59:49,570
and again if your knees are really high

1454
00:59:49,570 –> 00:59:51,400
and it’s hard for your inner thighs and

1455
00:59:51,400 –> 00:59:53,170
you want a little more support go ahead

1456
00:59:53,170 –> 00:59:56,200
and put two blocks underneath your knees

1457
00:59:56,200 –> 00:59:58,030
so one block underneath each knee and

1458
00:59:58,030 –> 00:59:59,800
you can rest like that all right or

1459
00:59:59,800 –> 01:00:02,020
forget the block completely no big deal

1460
01:00:02,020 –> 01:00:04,410
let your hands rest wherever they’d like

1461
01:00:04,410 –> 01:00:06,640
alright get a nice comfortable long

1462
01:00:06,640 –> 01:00:09,400
spine shoulders rolled back wherever the

1463
01:00:09,400 –> 01:00:11,530
arms are let them rest and we’ll take a

1464
01:00:11,530 –> 01:00:16,180
few breaths here deep inhale slow

1465
01:00:16,180 –> 01:00:18,220
inhales through the nose and out through

1466
01:00:18,220 –> 01:00:20,080
the nose of course we want the breath to

1467
01:00:20,080 –> 01:00:23,230
be deep when I mean deep it comes from

1468
01:00:23,230 –> 01:00:25,570
the lower lobes of the lungs so instead

1469
01:00:25,570 –> 01:00:27,880
of it being shallow in chesty we allow

1470
01:00:27,880 –> 01:00:29,710
the breath to travel down into the

1471
01:00:29,710 –> 01:00:31,690
diaphragm into the lower lobes of the

1472
01:00:31,690 –> 01:00:33,490
lungs into the belly in the base of the

1473
01:00:33,490 –> 01:00:37,810
pelvis and we want to slow it down – so

1474
01:00:37,810 –> 01:00:39,490
for every unconscious breath we take

1475
01:00:39,490 –> 01:00:42,460
during the day ah run three unconscious

1476
01:00:42,460 –> 01:00:43,990
breaths rather so usually two or three

1477
01:00:43,990 –> 01:00:46,720
short shallow breaths and are often a

1478
01:00:46,720 –> 01:00:48,940
practice we try to slow down and do one

1479
01:00:48,940 –> 01:00:51,160
breath for every three normal breaths

1480
01:00:51,160 –> 01:00:55,960
usually so let’s take two more breaths

1481
01:00:55,960 –> 01:00:58,350
here

1482
01:01:07,800 –> 01:01:11,660
and one more long inhale

1483
01:01:13,099 –> 01:01:17,349
maybe even even longer exhale

1484
01:01:23,560 –> 01:01:25,540
and then gently drawing those knees

1485
01:01:25,540 –> 01:01:28,660
together we can let the feet walk out

1486
01:01:28,660 –> 01:01:30,610
wide maybe the width of the mat may be

1487
01:01:30,610 –> 01:01:32,470
wider let the knees fall towards each

1488
01:01:32,470 –> 01:01:34,600
other just countering the outsides of

1489
01:01:34,600 –> 01:01:36,160
the hips you can tick-tock your knees a

1490
01:01:36,160 –> 01:01:41,970
little if you want deep breaths

1491
01:01:54,260 –> 01:01:56,690
and then slowly walking those feet back

1492
01:01:56,690 –> 01:01:58,820
together knees lift up and then

1493
01:01:58,820 –> 01:02:00,530
straighten the legs down for your

1494
01:02:00,530 –> 01:02:02,510
shavasana so allow your legs to

1495
01:02:02,510 –> 01:02:04,609
straighten if you have a blanket near

1496
01:02:04,609 –> 01:02:06,080
you and you would like to place it

1497
01:02:06,080 –> 01:02:08,330
somewhere maybe under your back maybe

1498
01:02:08,330 –> 01:02:10,369
under your hips maybe under your knees

1499
01:02:10,369 –> 01:02:12,950
for some extra support today all right

1500
01:02:12,950 –> 01:02:15,080
and roll up anything maybe a little

1501
01:02:15,080 –> 01:02:17,000
towel or something under your neck to

1502
01:02:17,000 –> 01:02:18,650
get a little cervical lift there and

1503
01:02:18,650 –> 01:02:20,780
spend some time there today

1504
01:02:20,780 –> 01:02:23,690
so shavasana is just important just as

1505
01:02:23,690 –> 01:02:25,640
important if not more important than any

1506
01:02:25,640 –> 01:02:27,320
of the other poses that I taught today

1507
01:02:27,320 –> 01:02:29,359
all right it’s very important to

1508
01:02:29,359 –> 01:02:31,609
integrate your practice not just your

1509
01:02:31,609 –> 01:02:34,850
physical practice but this translates

1510
01:02:34,850 –> 01:02:36,800
into many other aspects of your being

1511
01:02:36,800 –> 01:02:39,500
okay whether you recognize it yet or not

1512
01:02:39,500 –> 01:02:42,080
so thank you for joining me take at

1513
01:02:42,080 –> 01:02:44,540
least maybe five or ten minutes even of

1514
01:02:44,540 –> 01:02:47,300
shavasana and enjoy yourself have a

1515
01:02:47,300 –> 00:00:00,000
wonderful day everyone namaste

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