Kripalu yoga videos

Kripalu yoga

1
00:00:02,440 –> 00:00:04,740
curr Paulo is a nonprofit organization

2
00:00:04,740 –> 00:00:08,610
dedicated to living and teaching yoga

3
00:00:08,610 –> 00:00:11,619
for more information watch the short

4
00:00:11,619 –> 00:00:15,629
presentation at the end of this tape

5
00:00:18,279 –> 00:00:20,630
for a catalogue of our year-round

6
00:00:20,630 –> 00:00:25,910
program offerings call 871 seven three

7
00:00:25,910 –> 00:00:29,330
five three or visit the Crippler shop

8
00:00:29,330 –> 00:00:34,989
online at www.archives.gov/calendar

9
00:02:01,620 –> 00:02:04,980
hi my name is Sudha and I’m delighted to

10
00:02:04,980 –> 00:02:07,520
welcome you to this gentle yoga practice

11
00:02:07,520 –> 00:02:10,500
these days it’s common knowledge that

12
00:02:10,500 –> 00:02:12,750
Yoga offers a wonderful way to stay

13
00:02:12,750 –> 00:02:15,720
strong and flexible whether young or old

14
00:02:15,720 –> 00:02:18,680
and releases the stresses of daily life

15
00:02:18,680 –> 00:02:21,930
but Yoga has some other surprising gifts

16
00:02:21,930 –> 00:02:25,140
it helps us to attune to the inner world

17
00:02:25,140 –> 00:02:28,200
of the body to learn to be present

18
00:02:28,200 –> 00:02:30,930
moment to moment with compassionate

19
00:02:30,930 –> 00:02:34,620
awareness this is the heart of Kripalu

20
00:02:34,620 –> 00:02:38,340
yoga on this tape you’ll find two

21
00:02:38,340 –> 00:02:40,830
30-minute flows which can be done

22
00:02:40,830 –> 00:02:43,140
separately or together depending on your

23
00:02:43,140 –> 00:02:46,680
time and energy each series contains a

24
00:02:46,680 –> 00:02:48,750
complete experience of both floor and

25
00:02:48,750 –> 00:02:51,960
standing postures to get the most

26
00:02:51,960 –> 00:02:54,870
benefit from your experience proceed

27
00:02:54,870 –> 00:02:59,060
gently easing yourself into the postures

28
00:02:59,060 –> 00:03:02,180
exploring the edges of the stretch and

29
00:03:02,180 –> 00:03:05,730
giving yourself permission to modify the

30
00:03:05,730 –> 00:03:08,370
poses or simply back off when you need

31
00:03:08,370 –> 00:03:09,440
to

32
00:03:09,440 –> 00:03:12,750
never force your body to conform to some

33
00:03:12,750 –> 00:03:15,239
image or to what someone else is doing

34
00:03:15,239 –> 00:03:19,500
the key to a safe and enjoyable practice

35
00:03:19,500 –> 00:03:22,380
is staying tuned in to your body’s needs

36
00:03:22,380 –> 00:03:25,050
and breathing with full and steady

37
00:03:25,050 –> 00:03:28,739
breath a few props can also be helpful

38
00:03:28,739 –> 00:03:32,520
for example in sitting poses you can

39
00:03:32,520 –> 00:03:34,770
help lengthen the spine and feel more

40
00:03:34,770 –> 00:03:36,780
relaxed by sitting on the edge of a

41
00:03:36,780 –> 00:03:40,590
folded blanket or a cushion in postures

42
00:03:40,590 –> 00:03:43,380
like standing yoga mudra holding a strap

43
00:03:43,380 –> 00:03:45,720
between the hands helps tight shoulders

44
00:03:45,720 –> 00:03:50,040
open and extend the reach though we

45
00:03:50,040 –> 00:03:52,110
won’t be demonstrating the use of props

46
00:03:52,110 –> 00:03:54,930
during these flows you will see that the

47
00:03:54,930 –> 00:03:56,880
other two Yogi’s use various

48
00:03:56,880 –> 00:03:59,400
modifications that you can experiment

49
00:03:59,400 –> 00:04:02,250
with like keeping the knees soft in

50
00:04:02,250 –> 00:04:04,550
forward bends

51
00:04:04,550 –> 00:04:06,800
you’ll find that the second sequence

52
00:04:06,800 –> 00:04:08,960
ends with a special practice we call

53
00:04:08,960 –> 00:04:12,710
meditation in motion during this time

54
00:04:12,710 –> 00:04:15,590
give yourself permission to move in any

55
00:04:15,590 –> 00:04:20,269
way your body calls for move slowly let

56
00:04:20,269 –> 00:04:22,520
yourself become absorbed in the flow of

57
00:04:22,520 –> 00:04:24,740
movements which may look like yoga

58
00:04:24,740 –> 00:04:28,370
postures or they may not trust that

59
00:04:28,370 –> 00:04:30,590
whatever emerges is your unique

60
00:04:30,590 –> 00:04:34,900
expression and know that that is perfect

61
00:04:34,900 –> 00:04:41,740
now gather your props and let’s begin

62
00:04:51,919 –> 00:04:54,080
we’ll begin our practice with a brief

63
00:04:54,080 –> 00:04:57,020
centering so come into a seated position

64
00:04:57,020 –> 00:05:01,240
and take a moment to settle in

65
00:05:02,159 –> 00:05:03,569
if you think it would be more

66
00:05:03,569 –> 00:05:06,330
comfortable experiment with sitting on

67
00:05:06,330 –> 00:05:10,580
the edge of a cushion or on your heels

68
00:05:11,340 –> 00:05:13,920
the lengthen the spine press your

69
00:05:13,920 –> 00:05:16,659
sitting bones towards the floor

70
00:05:16,659 –> 00:05:18,849
the crown of your head up toward the

71
00:05:18,849 –> 00:05:20,270
ceiling

72
00:05:20,270 –> 00:05:26,380
and take a big breath in sideout

73
00:05:27,790 –> 00:05:31,700
let your eyes soften turning your gaze

74
00:05:31,700 –> 00:05:33,800
inward now

75
00:05:33,800 –> 00:05:36,620
but your mind begin to follow your

76
00:05:36,620 –> 00:05:40,540
breath as it flows in

77
00:05:40,540 –> 00:05:43,860
as it flows out

78
00:05:43,889 –> 00:05:45,900
focusing on the inner world of

79
00:05:45,900 –> 00:05:48,650
sensations

80
00:05:48,849 –> 00:05:53,139
taking time to connect in

81
00:05:57,249 –> 00:06:00,179
and begin to deepen your breath now

82
00:06:00,179 –> 00:06:02,979
preparing to synchronize the breath with

83
00:06:02,979 –> 00:06:06,459
our movements starting with your hands

84
00:06:06,459 –> 00:06:09,509
alongside your body

85
00:06:11,600 –> 00:06:15,440
as you inhale slowly sweep your hands

86
00:06:15,440 –> 00:06:17,930
out to the side turning the palms up and

87
00:06:17,930 –> 00:06:22,820
reaching overhead look up and exhale

88
00:06:22,820 –> 00:06:27,520
lower the arms down to your sides

89
00:06:29,820 –> 00:06:33,240
again and slowly sweep out and up

90
00:06:33,240 –> 00:06:34,350
overhead

91
00:06:34,350 –> 00:06:40,230
inhaling looking up and reach exhale

92
00:06:40,230 –> 00:06:42,590
down

93
00:06:45,740 –> 00:06:48,000
one last time

94
00:06:48,000 –> 00:06:51,390
inhaling the arms up palms come together

95
00:06:51,390 –> 00:06:54,720
this time fingers in your lace hold your

96
00:06:54,720 –> 00:06:56,730
breath and drop your chin to the chest

97
00:06:56,730 –> 00:07:00,630
and reach one more time energy filling

98
00:07:00,630 –> 00:07:07,040
the body and release lower the arms

99
00:07:07,040 –> 00:07:10,730
breathe normally

100
00:07:12,540 –> 00:07:15,610
preparing now for a side stretch bring

101
00:07:15,610 –> 00:07:18,370
your left hand onto your hip press your

102
00:07:18,370 –> 00:07:21,340
sitting bones into the floor and begin

103
00:07:21,340 –> 00:07:24,210
to slide your right hand out to the side

104
00:07:24,210 –> 00:07:27,370
if it feels right to you lower the elbow

105
00:07:27,370 –> 00:07:30,520
unto the floor and now sweep the

106
00:07:30,520 –> 00:07:32,470
opposite arm up overhead

107
00:07:32,470 –> 00:07:37,300
gently reaching looking up towards the

108
00:07:37,300 –> 00:07:39,810
ceiling pressing the shoulder blade back

109
00:07:39,810 –> 00:07:43,690
looking down towards the floor lowering

110
00:07:43,690 –> 00:07:47,210
the arm and come back up

111
00:07:47,210 –> 00:07:51,960
other side right hand on the hip sitting

112
00:07:51,960 –> 00:07:54,960
bones pressed down take a breath in as

113
00:07:54,960 –> 00:07:58,129
you exhale slide the left hand out and

114
00:07:58,129 –> 00:08:01,710
again if it feels right lower the elbow

115
00:08:01,710 –> 00:08:05,190
to the floor reach the right arm up

116
00:08:05,190 –> 00:08:08,460
overhead both sitting bones stay on the

117
00:08:08,460 –> 00:08:12,500
floor chest presses back arm reaches

118
00:08:12,500 –> 00:08:19,220
look up and then down release the arm

119
00:08:19,220 –> 00:08:22,490
sit back up

120
00:08:23,820 –> 00:08:26,919
continuing our spinal warmups interlace

121
00:08:26,919 –> 00:08:29,110
your fingers press the palms away from

122
00:08:29,110 –> 00:08:31,419
you tuck your tailbone under and round

123
00:08:31,419 –> 00:08:36,240
the back release your head stretch and

124
00:08:36,240 –> 00:08:39,849
come up hands take hold of the knees

125
00:08:39,849 –> 00:08:41,950
drawing them towards you to open and

126
00:08:41,950 –> 00:08:45,839
lift the chest eyes look up

127
00:08:47,640 –> 00:08:52,470
and release if you’re on a pillow set it

128
00:08:52,470 –> 00:08:55,260
to the side now bringing your hands

129
00:08:55,260 –> 00:08:56,250
behind the back

130
00:08:56,250 –> 00:08:59,760
sitting tall bend your knees place your

131
00:08:59,760 –> 00:09:02,690
feet slightly wider than hip-width

132
00:09:02,690 –> 00:09:07,890
preparing for spinal rotations slowly

133
00:09:07,890 –> 00:09:11,279
drop the knees over to one side and as

134
00:09:11,279 –> 00:09:13,800
your knees go back and forth a few more

135
00:09:13,800 –> 00:09:18,529
times ease into the opening of the hips

136
00:09:18,800 –> 00:09:21,800
breathing

137
00:09:21,829 –> 00:09:24,750
now the next time your knees come over

138
00:09:24,750 –> 00:09:27,540
to the right side place your left hand

139
00:09:27,540 –> 00:09:30,860
on your hip press that left hip forward

140
00:09:30,860 –> 00:09:34,290
initiating the spinal twist rotating

141
00:09:34,290 –> 00:09:39,860
through ribs shoulders neck and release

142
00:09:39,860 –> 00:09:42,959
lift the knees up and over sit tall

143
00:09:42,959 –> 00:09:46,139
right hand on the hip this time it

144
00:09:46,139 –> 00:09:49,740
presses forward and rotate around notice

145
00:09:49,740 –> 00:09:51,810
how far you can see on this side and

146
00:09:51,810 –> 00:09:56,670
release one more time each direction hip

147
00:09:56,670 –> 00:09:59,370
initiates the twist both hands come

148
00:09:59,370 –> 00:10:01,980
behind the back walk them a little

149
00:10:01,980 –> 00:10:04,800
further around coming down on to your

150
00:10:04,800 –> 00:10:09,269
forearms if you feel ready rotate around

151
00:10:09,269 –> 00:10:12,019
a bit more and stretch the left arm out

152
00:10:12,019 –> 00:10:15,589
head is heavy

153
00:10:17,880 –> 00:10:20,639
coming up press the hands underneath the

154
00:10:20,639 –> 00:10:23,490
shoulders lift up and go to the other

155
00:10:23,490 –> 00:10:27,540
side right hip presses forward hands

156
00:10:27,540 –> 00:10:30,750
come behind the back walk them around a

157
00:10:30,750 –> 00:10:34,800
wee bit more and if it feels right lower

158
00:10:34,800 –> 00:10:37,790
onto the forearms relax your head

159
00:10:37,790 –> 00:10:40,639
stretch up the right arm

160
00:10:40,639 –> 00:10:42,680
please

161
00:10:42,680 –> 00:10:44,740
you

162
00:10:45,670 –> 00:10:47,680
and then hands come underneath the

163
00:10:47,680 –> 00:10:51,480
shoulders and press up

164
00:10:56,010 –> 00:10:59,900
come into the table position

165
00:11:02,070 –> 00:11:05,750
then right up on to your knees

166
00:11:05,750 –> 00:11:09,540
prepare now for our lunge series took

167
00:11:09,540 –> 00:11:12,510
your weight onto your left leg take a

168
00:11:12,510 –> 00:11:15,330
big step forward with the right find

169
00:11:15,330 –> 00:11:20,190
your balance now lower your right

170
00:11:20,190 –> 00:11:24,089
ribcage directly onto the thigh hands

171
00:11:24,089 –> 00:11:27,240
come to either side of your foot check

172
00:11:27,240 –> 00:11:29,190
to see that your knee is directly over

173
00:11:29,190 –> 00:11:33,140
your ankle and then relax your neck

174
00:11:33,140 –> 00:11:37,740
breathe into the sensations with each

175
00:11:37,740 –> 00:11:40,980
exhalation invite the inner groin and

176
00:11:40,980 –> 00:11:46,050
thighs to soften deep then at your own

177
00:11:46,050 –> 00:11:50,610
pace preparing now to open the

178
00:11:50,610 –> 00:11:53,250
hamstrings straighten the front leg

179
00:11:53,250 –> 00:11:56,730
keeping the ribcage on the thigh hands

180
00:11:56,730 –> 00:12:00,060
come underneath you for support head and

181
00:12:00,060 –> 00:12:03,810
neck remain relaxed draw the right hip

182
00:12:03,810 –> 00:12:06,140
back

183
00:12:07,820 –> 00:12:11,560
now check in with yourself

184
00:12:13,229 –> 00:12:18,479
one more breath here and release

185
00:12:18,479 –> 00:12:21,099
bend the knee come back up into the

186
00:12:21,099 –> 00:12:24,029
lunge turn the back toes under

187
00:12:24,029 –> 00:12:31,419
straighten your leg look forward and as

188
00:12:31,419 –> 00:12:33,729
you exhale this time step the right foot

189
00:12:33,729 –> 00:12:36,549
back to the left lowering the hips into

190
00:12:36,549 –> 00:12:39,969
a plank pose strong arms shoulders

191
00:12:39,969 –> 00:12:43,209
pressing away from the ears and release

192
00:12:43,209 –> 00:12:45,939
knees to the floor roll yourself back up

193
00:12:45,939 –> 00:12:52,289
onto your knees ready for the other side

194
00:12:52,289 –> 00:12:55,959
here we go take a big step forward with

195
00:12:55,959 –> 00:13:00,599
your left foot find your balance

196
00:13:01,230 –> 00:13:03,510
and then lower your rib cage on to the

197
00:13:03,510 –> 00:13:06,600
thigh hands come to either side of your

198
00:13:06,600 –> 00:13:09,660
foot again checking that your knee is

199
00:13:09,660 –> 00:13:16,160
over your ankle relax your head and neck

200
00:13:16,610 –> 00:13:18,559
and now notice where the stretch is

201
00:13:18,559 –> 00:13:22,369
inviting you to open breathe into that

202
00:13:22,369 –> 00:13:26,290
stretch ease into it

203
00:13:26,290 –> 00:13:28,670
keeping your chest close to your thigh

204
00:13:28,670 –> 00:13:31,999
begin to straighten the leg walk the

205
00:13:31,999 –> 00:13:36,379
hands back under you for support easing

206
00:13:36,379 –> 00:13:40,970
into this stretch now playing with the

207
00:13:40,970 –> 00:13:45,319
edges of your sensations giving your

208
00:13:45,319 –> 00:13:52,989
muscles time to open and relax breathing

209
00:13:54,490 –> 00:13:56,440
letting go of thoughts about how you

210
00:13:56,440 –> 00:14:00,089
should be in this pose

211
00:14:01,180 –> 00:14:04,820
take a breath and release forward into

212
00:14:04,820 –> 00:14:05,750
the lunch again

213
00:14:05,750 –> 00:14:09,830
Ann’s beside the foot back toes turn

214
00:14:09,830 –> 00:14:16,930
under straighten your leg look forward

215
00:14:17,420 –> 00:14:20,480
and step back to the right coming into

216
00:14:20,480 –> 00:14:23,780
the plank drop the knees onto the floor

217
00:14:23,780 –> 00:14:26,320
shift the hips back to the heels and

218
00:14:26,320 –> 00:14:29,980
come into child

219
00:14:31,120 –> 00:14:35,100
letting go breathing

220
00:14:35,870 –> 00:14:38,550
now let’s come back up and prepare for

221
00:14:38,550 –> 00:14:40,860
the balancing table pose wrists

222
00:14:40,860 –> 00:14:43,140
underneath the shoulders knees beneath

223
00:14:43,140 –> 00:14:48,390
the hips spread your fingers wide press

224
00:14:48,390 –> 00:14:51,350
away from the ears

225
00:14:51,970 –> 00:14:54,429
now pull the ABS in shift the weight

226
00:14:54,429 –> 00:14:57,220
onto the left raise the right leg up and

227
00:14:57,220 –> 00:15:01,779
back flexing and pointing that toe nice

228
00:15:01,779 –> 00:15:07,269
and strong abs in left arm raises to

229
00:15:07,269 –> 00:15:12,789
shoulder height eyes are steady focusing

230
00:15:12,789 –> 00:15:16,229
on a point in front of you

231
00:15:17,820 –> 00:15:20,620
one more breath here

232
00:15:20,620 –> 00:15:23,670
under this

233
00:15:24,670 –> 00:15:29,680
let’s go to the other side take a breath

234
00:15:29,680 –> 00:15:31,890
in

235
00:15:32,019 –> 00:15:35,230
as you exhale draw the ABS in stretch

236
00:15:35,230 –> 00:15:38,759
the left leg back and up

237
00:15:38,759 –> 00:15:43,199
flexing and pointing that foot

238
00:15:44,230 –> 00:15:48,180
lift the right arm up to shoulder height

239
00:15:48,180 –> 00:15:51,520
focus on the toes and fingers pressing

240
00:15:51,520 –> 00:15:56,020
away from each other keep the ABS in for

241
00:15:56,020 –> 00:16:04,620
support eyes steady and release

242
00:16:05,199 –> 00:16:08,079
drop the hips into child pose for just a

243
00:16:08,079 –> 00:16:10,499
moment

244
00:16:11,520 –> 00:16:14,210
and then come back up onto all fours

245
00:16:14,210 –> 00:16:20,910
preparing for the cat pose take a breath

246
00:16:20,910 –> 00:16:24,620
in as you exhale tuck the tailbone under

247
00:16:24,620 –> 00:16:29,230
round the spine let the head drop

248
00:16:29,230 –> 00:16:34,580
stretch and then reverse tailbone lifts

249
00:16:34,580 –> 00:16:39,230
up small of the back arches chest opens

250
00:16:39,230 –> 00:16:44,330
eyes look up and reverse one more time

251
00:16:44,330 –> 00:16:49,310
into gap tailbone circles under spine

252
00:16:49,310 –> 00:16:53,720
rounds head relaxes return to dog to

253
00:16:53,720 –> 00:16:55,970
keep that tailbone up now as we move

254
00:16:55,970 –> 00:16:57,230
into the down dog

255
00:16:57,230 –> 00:17:01,089
I was tuck under

256
00:17:01,840 –> 00:17:05,069
and as you press into your palms now

257
00:17:05,069 –> 00:17:09,579
exhale lift your hips up keep the knees

258
00:17:09,579 –> 00:17:11,050
bent

259
00:17:11,050 –> 00:17:13,510
press into the hands a little bit more

260
00:17:13,510 –> 00:17:16,810
lengthen the back shift the hips back

261
00:17:16,810 –> 00:17:21,190
and begin to alternately press one heel

262
00:17:21,190 –> 00:17:25,709
and then the other into the floor

263
00:17:29,450 –> 00:17:31,510
you

264
00:17:32,090 –> 00:17:34,450
No

265
00:17:34,450 –> 00:17:37,769
press both heels towards the floor

266
00:17:37,769 –> 00:17:40,539
exploring the edges of your comfort zone

267
00:17:40,539 –> 00:17:43,960
here keep the tailbone lifting up

268
00:17:43,960 –> 00:17:50,769
sitting bones up now release take a big

269
00:17:50,769 –> 00:17:52,629
step forward with the right foot into

270
00:17:52,629 –> 00:17:56,799
lunge then step the left foot next to

271
00:17:56,799 –> 00:17:59,190
the right

272
00:17:59,280 –> 00:18:05,539
and roll up head comes up last

273
00:18:08,650 –> 00:18:13,410
take a breath in sigh it out

274
00:18:15,380 –> 00:18:19,230
preparing for Mountain Pose bring your

275
00:18:19,230 –> 00:18:21,240
awareness down into the soles of your

276
00:18:21,240 –> 00:18:25,230
feet find a place of balance there by

277
00:18:25,230 –> 00:18:26,760
pressing down through the ball of the

278
00:18:26,760 –> 00:18:29,760
big toe the little toe and the heel of

279
00:18:29,760 –> 00:18:33,000
each of mine feel yourself connect to

280
00:18:33,000 –> 00:18:35,980
the floor to the earth beneath that

281
00:18:35,980 –> 00:18:40,960
get grounded now bring attention to the

282
00:18:40,960 –> 00:18:43,360
crown of your head and press it up

283
00:18:43,360 –> 00:18:46,750
towards the ceiling shoulder blades

284
00:18:46,750 –> 00:18:49,960
press down towards the waist tailbone

285
00:18:49,960 –> 00:18:54,220
reaches towards the floor standing here

286
00:18:54,220 –> 00:19:01,679
become a mountain grounded solid steady

287
00:19:02,030 –> 00:19:03,890
from here we’ll be moving into a

288
00:19:03,890 –> 00:19:06,560
supported backbend so bring your hands

289
00:19:06,560 –> 00:19:07,850
behind your back

290
00:19:07,850 –> 00:19:10,160
press your knuckles or the palms into

291
00:19:10,160 –> 00:19:14,330
the small of your back breath comes in

292
00:19:14,330 –> 00:19:18,860
chest lifts exhaling hips press forward

293
00:19:18,860 –> 00:19:26,210
with the breath now lift on inhale arc

294
00:19:26,210 –> 00:19:33,080
and extend on exhale one more breath abs

295
00:19:33,080 –> 00:19:39,980
in and come take a breath SIA preparing

296
00:19:39,980 –> 00:19:42,350
for half Sun salute palms come together

297
00:19:42,350 –> 00:19:45,460
in front of the heart

298
00:19:47,299 –> 00:19:49,909
as you breathe in hands reach towards

299
00:19:49,909 –> 00:19:51,470
the floor and then up overhead

300
00:19:51,470 –> 00:19:56,779
look up reach exhale lower arms to

301
00:19:56,779 –> 00:19:58,820
shoulder height heels of the hands press

302
00:19:58,820 –> 00:20:01,610
out hinging at the hips lowering the

303
00:20:01,610 –> 00:20:04,909
torso down hands come to the feet or

304
00:20:04,909 –> 00:20:08,149
wherever they can reach relax your head

305
00:20:08,149 –> 00:20:11,179
and neck rotate your sitting bones

306
00:20:11,179 –> 00:20:14,929
upward softening the knees as your body

307
00:20:14,929 –> 00:20:18,409
requires from here we move into the

308
00:20:18,409 –> 00:20:22,249
jackknife pulling the ABS in flatten the

309
00:20:22,249 –> 00:20:25,460
back and lift halfway up and stay in

310
00:20:25,460 –> 00:20:29,049
contact with the legs look up and

311
00:20:29,049 –> 00:20:32,049
release

312
00:20:32,970 –> 00:20:37,540
bend your knees tuck your tailbone under

313
00:20:37,540 –> 00:20:41,640
and a roll up to standing

314
00:20:43,230 –> 00:20:47,160
arms sweep out and up overhead palms

315
00:20:47,160 –> 00:20:51,150
come together looking up and hands glide

316
00:20:51,150 –> 00:20:55,880
back down in front are two more times

317
00:20:55,880 –> 00:21:02,289
here we go inhale arms sweep up

318
00:21:02,289 –> 00:21:05,899
exhale hinge at your hips lower the arms

319
00:21:05,899 –> 00:21:09,879
heels of the hands pressing out

320
00:21:12,830 –> 00:21:18,430
inhale come into jackknife look up

321
00:21:19,299 –> 00:21:22,730
exhale release down draw your chest

322
00:21:22,730 –> 00:21:27,110
closer to your legs inhale bend the

323
00:21:27,110 –> 00:21:33,260
knees and roll up arms sweep overhead

324
00:21:33,260 –> 00:21:36,380
palms press together reach one more time

325
00:21:36,380 –> 00:21:39,620
exhale hands glide down to starting

326
00:21:39,620 –> 00:21:44,299
position last time inhale arms sweep up

327
00:21:44,299 –> 00:21:47,539
creating a circle like the Sun exhale

328
00:21:47,539 –> 00:21:49,580
hinge and lower down

329
00:21:49,580 –> 00:21:53,470
coming to touch the earth

330
00:21:54,649 –> 00:21:58,620
inhale lift up to flat back and look

331
00:21:58,620 –> 00:22:02,909
forward into your life exhale release

332
00:22:02,909 –> 00:22:08,340
and let go of any striving inhale roll

333
00:22:08,340 –> 00:22:12,330
up hands reach overhead and open to

334
00:22:12,330 –> 00:22:18,240
receive grace exhale return to your

335
00:22:18,240 –> 00:22:18,980
heart

336
00:22:18,980 –> 00:22:24,950
close your eyes fill with your breath

337
00:22:27,230 –> 00:22:29,940
what your hands come to your side and

338
00:22:29,940 –> 00:22:31,940
stand still for a moment

339
00:22:31,940 –> 00:22:38,510
be present receiving Sun Salutation as

340
00:22:38,510 –> 00:22:42,240
you’re ready open your eyes and prepare

341
00:22:42,240 –> 00:22:45,420
to come into the warrior pose take a big

342
00:22:45,420 –> 00:22:49,020
step out to the side turn the right toes

343
00:22:49,020 –> 00:22:54,750
out the back toes in now press down into

344
00:22:54,750 –> 00:22:56,880
your feet and inhale the arms up to

345
00:22:56,880 –> 00:23:00,630
shoulder height head rotates to look out

346
00:23:00,630 –> 00:23:03,900
over the right middle finger take a

347
00:23:03,900 –> 00:23:06,330
breath in as you exhale bend the right

348
00:23:06,330 –> 00:23:11,010
knee and sink down look to see if your

349
00:23:11,010 –> 00:23:13,140
knee is directly over the ankle and if

350
00:23:13,140 –> 00:23:19,880
not adjusted spine lifts long energy

351
00:23:19,880 –> 00:23:22,470
streaming out through the arms and down

352
00:23:22,470 –> 00:23:25,970
through the legs up through the crown

353
00:23:25,970 –> 00:23:30,190
I stay focused on one spot

354
00:23:33,970 –> 00:23:37,600
take one more breath here and as you

355
00:23:37,600 –> 00:23:41,040
exhale stand up

356
00:23:41,040 –> 00:23:46,790
turn the toes in spring back together

357
00:23:47,440 –> 00:23:49,810
let’s prepare for a wonderful shoulder

358
00:23:49,810 –> 00:23:52,780
opener inhale the arms up overhead and

359
00:23:52,780 –> 00:23:54,940
as you exhale sweep the right elbow

360
00:23:54,940 –> 00:23:58,330
underneath the left arms entwine like a

361
00:23:58,330 –> 00:24:03,340
rope begin to inhale the arms up and

362
00:24:03,340 –> 00:24:09,510
exhale them down giving yourself time

363
00:24:09,510 –> 00:24:13,920
for the opening to happen

364
00:24:15,050 –> 00:24:17,810
and I release the arms sweep them up

365
00:24:17,810 –> 00:24:23,690
overhead take a step out to the side and

366
00:24:23,690 –> 00:24:25,520
let’s go to the warrior in the other

367
00:24:25,520 –> 00:24:29,480
direction now turn the left toes out and

368
00:24:29,480 –> 00:24:32,360
the right toes in gazing over your left

369
00:24:32,360 –> 00:24:35,510
hand create stability by pressing into

370
00:24:35,510 –> 00:24:38,080
your feet drawing the ABS in slightly

371
00:24:38,080 –> 00:24:43,130
exhale bend that knee sink it down again

372
00:24:43,130 –> 00:24:44,750
check to see that your knee is directly

373
00:24:44,750 –> 00:24:50,680
over that ankle just live spine is long

374
00:24:50,680 –> 00:24:53,900
strong lines of energy flowing through

375
00:24:53,900 –> 00:24:57,350
the arms down through the legs up

376
00:24:57,350 –> 00:25:00,650
through the crown feel the warrior in

377
00:25:00,650 –> 00:25:05,190
you strong

378
00:25:05,190 –> 00:25:07,760
focused

379
00:25:09,580 –> 00:25:15,400
and come on turn your toes in spring

380
00:25:15,400 –> 00:25:19,090
back together take a breath arms sweep

381
00:25:19,090 –> 00:25:21,430
up overhead ready for Eagle arms this

382
00:25:21,430 –> 00:25:23,650
side bringing the left elbow underneath

383
00:25:23,650 –> 00:25:28,480
the right forearm squeeze together focus

384
00:25:28,480 –> 00:25:30,460
on the stretch and the shoulders in the

385
00:25:30,460 –> 00:25:35,280
neck as the arms lift up and then lower

386
00:25:35,280 –> 00:25:39,810
this time then the knees round over

387
00:25:39,810 –> 00:25:43,590
stretching out the low back as well and

388
00:25:43,590 –> 00:25:49,140
roll up arms sweep overhead reach and

389
00:25:49,140 –> 00:25:53,760
slowly lower back to your sides

390
00:25:57,370 –> 00:26:00,370
relax

391
00:26:03,710 –> 00:26:06,080
from here we’ll be going back on to the

392
00:26:06,080 –> 00:26:12,440
floor so inhale your arms up as you

393
00:26:12,440 –> 00:26:15,740
exhale hinge at your hips arms lower to

394
00:26:15,740 –> 00:26:18,830
shoulder height torso drops down hands

395
00:26:18,830 –> 00:26:24,220
come on to the floor let the knees Bend

396
00:26:25,750 –> 00:26:30,519
step back with your right foot step back

397
00:26:30,519 –> 00:26:32,919
with your left and come into the plank

398
00:26:32,919 –> 00:26:35,830
pose for just a moment drop the knees

399
00:26:35,830 –> 00:26:41,309
and lower yourself down onto the floor

400
00:26:41,730 –> 00:26:47,289
turn your head to the side arms come

401
00:26:47,289 –> 00:26:50,129
beside the body

402
00:26:51,890 –> 00:26:54,020
feel the support of the floor beneath

403
00:26:54,020 –> 00:26:56,500
you

404
00:26:59,909 –> 00:27:03,460
preparing for boat pose bring your chin

405
00:27:03,460 –> 00:27:09,070
onto the floor palms turning down begin

406
00:27:09,070 –> 00:27:11,470
by lifting your right leg reach it out

407
00:27:11,470 –> 00:27:19,659
and up and release other side left leg

408
00:27:19,659 –> 00:27:25,269
up stretch it out and release now just

409
00:27:25,269 –> 00:27:28,360
the upper body press your pubic bone

410
00:27:28,360 –> 00:27:31,029
into the floor take a breath in lift the

411
00:27:31,029 –> 00:27:34,919
chest and head off the floor

412
00:27:35,970 –> 00:27:40,370
and lower down

413
00:27:40,700 –> 00:27:43,609
moving into the full boat post now pubic

414
00:27:43,609 –> 00:27:46,940
bone presses into the floor abs pull in

415
00:27:46,940 –> 00:27:50,989
as you inhale lift the chest and the

416
00:27:50,989 –> 00:27:55,549
legs and arms crown and toes press and

417
00:27:55,549 –> 00:28:01,369
opposite directions heels and arms come

418
00:28:01,369 –> 00:28:04,789
up another inch looking straight ahead

419
00:28:04,789 –> 00:28:07,650
keep breathing

420
00:28:07,650 –> 00:28:11,700
and let go turn your head to the other

421
00:28:11,700 –> 00:28:13,850
side

422
00:28:14,690 –> 00:28:20,320
enjoy the release don’t miss it

423
00:28:20,710 –> 00:28:24,290
let’s stretch out the low back so bring

424
00:28:24,290 –> 00:28:25,970
your hands underneath the shoulders and

425
00:28:25,970 –> 00:28:30,590
press yourself up bring your hips on to

426
00:28:30,590 –> 00:28:33,040
your heels and come into the child pose

427
00:28:33,040 –> 00:28:36,340
arms rest alongside the body this time

428
00:28:36,340 –> 00:28:38,800
if it feels like it’s too much

429
00:28:38,800 –> 00:28:41,210
experiment with placing a cushion under

430
00:28:41,210 –> 00:28:43,640
your hips and your hands underneath the

431
00:28:43,640 –> 00:28:48,640
forehead now breathe

432
00:28:49,990 –> 00:28:54,360
let your back fill with your breath

433
00:28:54,509 –> 00:28:58,200
shoulders soft

434
00:29:00,190 –> 00:29:02,710
to come out hands come underneath the

435
00:29:02,710 –> 00:29:05,820
shoulders press up to sitting

436
00:29:05,820 –> 00:29:08,559
shift your hips over to the side and

437
00:29:08,559 –> 00:29:11,950
swing your legs out in front preparing

438
00:29:11,950 –> 00:29:14,940
for a forward bend

439
00:29:16,740 –> 00:29:19,049
slide your hands under each buttock and

440
00:29:19,049 –> 00:29:21,029
draw the gluteals back so the sitting

441
00:29:21,029 –> 00:29:24,240
bones come closer to the floor bend your

442
00:29:24,240 –> 00:29:26,159
knees and place your hands around the

443
00:29:26,159 –> 00:29:30,990
knees draw your chest towards the thighs

444
00:29:30,990 –> 00:29:36,570
and flex your feet now keeping the chest

445
00:29:36,570 –> 00:29:41,669
on the thighs as you exhale begin to

446
00:29:41,669 –> 00:29:44,399
slide those heels slowly forward

447
00:29:44,399 –> 00:29:47,190
stopping at the first moment you feel

448
00:29:47,190 –> 00:29:51,120
any resistance or an edge wait there for

449
00:29:51,120 –> 00:29:55,350
your body’s permission to go further and

450
00:29:55,350 –> 00:29:58,380
can reach down underneath the ankles the

451
00:29:58,380 –> 00:30:01,950
calves and when the invitation of your

452
00:30:01,950 –> 00:30:05,640
body comes and you’re ready allow the

453
00:30:05,640 –> 00:30:09,679
heels to slide farther and farther out

454
00:30:09,679 –> 00:30:13,880
relax your head and neck

455
00:30:14,280 –> 00:30:17,280
breathe

456
00:30:18,770 –> 00:30:22,550
let the breath take you deeper if the

457
00:30:22,550 –> 00:30:27,910
sensations get strong breathe deeper

458
00:30:29,970 –> 00:30:34,980
ease into this powerful stretch

459
00:30:41,369 –> 00:30:44,640
one more breath

460
00:30:44,640 –> 00:30:47,860
to come back up pull the ABS in towards

461
00:30:47,860 –> 00:30:50,200
your spine tuck the tailbone under and

462
00:30:50,200 –> 00:30:53,170
roll up come into the staff pose for

463
00:30:53,170 –> 00:30:56,620
just a moment heels pressing away spine

464
00:30:56,620 –> 00:30:59,070
long

465
00:31:00,030 –> 00:31:05,110
we’ll be going down onto the back so

466
00:31:05,110 –> 00:31:07,900
bend your knees draw the ABS in towards

467
00:31:07,900 –> 00:31:11,170
your spine tuck the tailbone under and

468
00:31:11,170 –> 00:31:16,120
begin to slowly roll down one vertebra

469
00:31:16,120 –> 00:31:19,390
at a time see if you can take three full

470
00:31:19,390 –> 00:31:23,340
breaths before reaching the floor

471
00:31:23,340 –> 00:31:26,610
strengthening the ABS

472
00:31:28,580 –> 00:31:32,690
and when your shoulders and head come on

473
00:31:32,690 –> 00:31:36,880
to the floor let your legs slide out

474
00:31:39,610 –> 00:31:43,560
exhale release

475
00:31:44,440 –> 00:31:49,179
now bring your knees up to your chest

476
00:31:49,179 –> 00:31:53,780
hands holding on to each knee and begin

477
00:31:53,780 –> 00:31:57,730
to rock from side to side

478
00:31:58,529 –> 00:32:02,319
massaging the muscles letting that

479
00:32:02,319 –> 00:32:04,629
rocking take you over onto your right

480
00:32:04,629 –> 00:32:09,429
side now knees resting on the floor left

481
00:32:09,429 –> 00:32:11,919
hand comes on to the floor in front of

482
00:32:11,919 –> 00:32:14,949
you and sweeps up overhead and out to

483
00:32:14,949 –> 00:32:17,849
shoulder height on the other side

484
00:32:17,849 –> 00:32:22,529
finding yourself in revolve stomach pose

485
00:32:24,820 –> 00:32:27,660
make any small adjustments you need to

486
00:32:27,660 –> 00:32:31,030
place a hand on top of the knees or if

487
00:32:31,030 –> 00:32:38,650
need be underneath breathe find a place

488
00:32:38,650 –> 00:32:40,540
for the head where it feels most

489
00:32:40,540 –> 00:32:45,030
comfortable and relaxed

490
00:32:47,029 –> 00:32:50,929
soften into the twist

491
00:32:56,070 –> 00:32:59,370
to come out left arm sweeps back

492
00:32:59,370 –> 00:33:03,630
overhead along the floor and over into

493
00:33:03,630 –> 00:33:08,100
the starting position lift your left leg

494
00:33:08,100 –> 00:33:12,120
until the knees are wide apart roll on

495
00:33:12,120 –> 00:33:16,200
to the other side this time right hand

496
00:33:16,200 –> 00:33:19,290
comes on to the floor and begins to make

497
00:33:19,290 –> 00:33:23,010
a big sweep overhead out to shoulder

498
00:33:23,010 –> 00:33:27,810
height on the other side left hand can

499
00:33:27,810 –> 00:33:32,010
rest on top of the knees head rolling

500
00:33:32,010 –> 00:33:37,200
softly heavily from side to side finding

501
00:33:37,200 –> 00:33:40,260
a place of greatest ease and comfort to

502
00:33:40,260 –> 00:33:42,590
rest

503
00:33:43,140 –> 00:33:45,870
make any small adjustments to open the

504
00:33:45,870 –> 00:33:50,390
shoulders the chest the hips

505
00:33:53,570 –> 00:33:56,059
one more breath here being present to

506
00:33:56,059 –> 00:33:59,019
sensations

507
00:34:01,750 –> 00:34:05,230
now to come out right arm sweeps along

508
00:34:05,230 –> 00:34:08,010
the floor and over to the other side

509
00:34:08,010 –> 00:34:13,420
returning you to sideline position right

510
00:34:13,420 –> 00:34:16,690
hand lifts the top knee rolling you onto

511
00:34:16,690 –> 00:34:22,239
your back with the knees wide apart now

512
00:34:22,239 –> 00:34:24,360
draw the knees up towards the chest and

513
00:34:24,360 –> 00:34:29,230
then together bring the forehead nose up

514
00:34:29,230 –> 00:34:33,670
towards the knees release down onto the

515
00:34:33,670 –> 00:34:39,610
floor and come into shavasana lying on

516
00:34:39,610 –> 00:34:44,130
the floor on your back in rest pose

517
00:34:49,260 –> 00:34:52,770
arms resting alongside the body palms

518
00:34:52,770 –> 00:34:56,000
facing up

519
00:34:56,100 –> 00:34:59,670
make any small adjustments that will

520
00:34:59,670 –> 00:35:03,650
bring you into even greater comfort

521
00:35:06,339 –> 00:35:12,270
taking time to receive your practice

522
00:35:12,270 –> 00:35:16,710
letting go all the doing now

523
00:35:22,500 –> 00:35:25,860
and now if you’re ending your practice

524
00:35:25,860 –> 00:35:26,670
for the day

525
00:35:26,670 –> 00:35:30,030
stop the tape here and stay in rest pose

526
00:35:30,030 –> 00:35:33,720
for as long as you’d like if you’re

527
00:35:33,720 –> 00:35:35,900
continuing on for the second sequence

528
00:35:35,900 –> 00:35:39,360
stay as you are and continue to relax

529
00:35:39,360 –> 00:35:43,230
for a little longer if you are just

530
00:35:43,230 –> 00:35:44,990
starting your practice today

531
00:35:44,990 –> 00:35:48,690
welcome take a moment to gather any

532
00:35:48,690 –> 00:35:51,300
props you might need and come into

533
00:35:51,300 –> 00:35:58,100
position lying on your back let’s begin

534
00:36:01,740 –> 00:36:04,020
turn your attention to your breath and

535
00:36:04,020 –> 00:36:09,440
follow it as it flows in and flows out

536
00:36:09,440 –> 00:36:12,630
focusing attention on the sensations of

537
00:36:12,630 –> 00:36:15,990
your body noticing what’s present for

538
00:36:15,990 –> 00:36:19,130
you in this moment

539
00:36:19,130 –> 00:36:21,750
let’s prepare to bring movement into the

540
00:36:21,750 –> 00:36:24,510
hips and back remember

541
00:36:24,510 –> 00:36:27,410
listen for and honor your body’s needs

542
00:36:27,410 –> 00:36:31,220
be gentle with yourself

543
00:36:31,270 –> 00:36:34,450
and now bring the right knee up to the

544
00:36:34,450 –> 00:36:37,090
chest wrapping your hands around the

545
00:36:37,090 –> 00:36:43,540
knee and drawing it in close take

546
00:36:43,540 –> 00:36:46,000
another breath and as you exhale draw

547
00:36:46,000 –> 00:36:50,140
that knee across your body down towards

548
00:36:50,140 –> 00:36:55,590
the floor easing into a spinal twist

549
00:36:55,590 –> 00:36:59,010
take a breath here

550
00:36:59,510 –> 00:37:04,190
now lift the knee roll onto your back he

551
00:37:04,190 –> 00:37:08,260
pulls into the chest one more time and

552
00:37:08,260 –> 00:37:14,470
lowers adjust your alignment

553
00:37:19,039 –> 00:37:22,579
now draw the left knee up to the chest

554
00:37:22,579 –> 00:37:25,349
wrap your hands around that knee gently

555
00:37:25,349 –> 00:37:30,630
pulling it in inhale and as you exhale

556
00:37:30,630 –> 00:37:33,180
draw the knee across the body into a

557
00:37:33,180 –> 00:37:36,539
spinal twist on this side left arm

558
00:37:36,539 –> 00:37:39,089
extends out onto the floor shoulder

559
00:37:39,089 –> 00:37:43,009
height easing into the twist

560
00:37:43,009 –> 00:37:45,839
feeling where the stretch is most

561
00:37:45,839 –> 00:37:51,779
prominent and breathe there now draw

562
00:37:51,779 –> 00:37:54,809
that knee up roll onto your back pull it

563
00:37:54,809 –> 00:37:57,769
in one more time

564
00:38:00,109 –> 00:38:03,069
and release

565
00:38:06,809 –> 00:38:09,380
bringing both knees up to the chest now

566
00:38:09,380 –> 00:38:13,169
one hand around each knee pull the knees

567
00:38:13,169 –> 00:38:17,189
in and begin to make circles as though

568
00:38:17,189 –> 00:38:19,529
the knees were following the face of a

569
00:38:19,529 –> 00:38:23,640
clock letting those circles grow

570
00:38:23,640 –> 00:38:27,140
gradually larger

571
00:38:33,870 –> 00:38:36,980
knees go in the opposite direction now

572
00:38:36,980 –> 00:38:39,600
focusing on how this feels on the base

573
00:38:39,600 –> 00:38:41,519
of your spine

574
00:38:41,519 –> 00:38:47,160
massaging the low back Sacre

575
00:38:55,580 –> 00:38:58,280
now knees come back up to the chest and

576
00:38:58,280 –> 00:39:02,410
then over onto your right side

577
00:39:04,590 –> 00:39:07,320
use your hands and elbow to press

578
00:39:07,320 –> 00:39:10,660
yourself up into table position

579
00:39:10,660 –> 00:39:12,720
you

580
00:39:14,630 –> 00:39:16,700
bringing your hands underneath the

581
00:39:16,700 –> 00:39:21,130
shoulders knees underneath the hips and

582
00:39:21,130 –> 00:39:25,809
prepare for the downward-facing dog pose

583
00:39:26,960 –> 00:39:31,060
turn your toes under take a breath in

584
00:39:31,060 –> 00:39:35,300
exhale lift your hips way up now knees

585
00:39:35,300 –> 00:39:39,620
can be soft pelvis rotating up into dog

586
00:39:39,620 –> 00:39:41,790
tilt

587
00:39:41,790 –> 00:39:44,370
as you’re ready press both heels into

588
00:39:44,370 –> 00:39:47,250
the floor draw the shoulder blades back

589
00:39:47,250 –> 00:39:50,850
from your ears really press into the

590
00:39:50,850 –> 00:39:53,970
floor and get long in the back open the

591
00:39:53,970 –> 00:40:00,150
armpits relax the neck one more breath

592
00:40:00,150 –> 00:40:06,740
and release knees come on to the floor

593
00:40:07,810 –> 00:40:11,050
come up into squat and then roll

594
00:40:11,050 –> 00:40:16,110
yourself gently up to standing

595
00:40:19,270 –> 00:40:24,480
head comes up last take a breath in and

596
00:40:24,480 –> 00:40:27,480
release

597
00:40:31,410 –> 00:40:34,109
prepare for an energizing breath called

598
00:40:34,109 –> 00:40:37,950
the breath of joy now this breath has

599
00:40:37,950 –> 00:40:40,289
three parts to it and we begin by taking

600
00:40:40,289 –> 00:40:42,450
a breath in and raising the arms up in

601
00:40:42,450 –> 00:40:44,880
front of us another breath arms to the

602
00:40:44,880 –> 00:40:47,809
side third breath arms overhead exhale

603
00:40:47,809 –> 00:40:53,009
let it go inhale arms front out to the

604
00:40:53,009 –> 00:40:58,799
sides up overhead and again several more

605
00:40:58,799 –> 00:41:03,440
times full breath and full breath out

606
00:41:03,440 –> 00:41:05,540
opening

607
00:41:05,540 –> 00:41:11,330
knees soft and fluid and one last time

608
00:41:11,330 –> 00:41:15,800
and come on up arms reach up overhead

609
00:41:15,800 –> 00:41:21,610
and slowly lower down to the side

610
00:41:28,170 –> 00:41:30,690
preparing for the chair pose check to

611
00:41:30,690 –> 00:41:34,250
see that your feet are hip-width apart

612
00:41:38,150 –> 00:41:43,019
bend your knees let your hands slide

613
00:41:43,019 –> 00:41:45,539
down the thighs as the hips lower

614
00:41:45,539 –> 00:41:49,079
towards an imaginary chair tailbone

615
00:41:49,079 –> 00:41:55,069
reaches back chest is lifted neck long

616
00:41:55,200 –> 00:41:58,309
and stand up

617
00:41:59,410 –> 00:42:01,970
we’ll be going into the chair pose one

618
00:42:01,970 –> 00:42:04,450
more time

619
00:42:04,450 –> 00:42:09,190
here we go exhaling take it down knees

620
00:42:09,190 –> 00:42:11,320
come directly over the arches of your

621
00:42:11,320 –> 00:42:15,299
feet abs pull in

622
00:42:15,299 –> 00:42:19,529
now raise the right arm then the left

623
00:42:19,529 –> 00:42:23,789
draw the shoulder blades down and back

624
00:42:23,789 –> 00:42:27,910
keep the abs in checking in with

625
00:42:27,910 –> 00:42:31,089
yourself if you need to come out come

626
00:42:31,089 –> 00:42:36,359
out if you’d like drop a little lower

627
00:42:36,369 –> 00:42:40,240
I steady on one spa energy streaming out

628
00:42:40,240 –> 00:42:46,269
through the fingertips and release take

629
00:42:46,269 –> 00:42:46,990
a breath

630
00:42:46,990 –> 00:42:52,319
sigh it out welcoming the letting go

631
00:42:52,559 –> 00:42:55,390
we’ll be moving now into a balancing

632
00:42:55,390 –> 00:42:59,940
pose I call the little dancer to begin

633
00:42:59,940 –> 00:43:03,180
ground through the soles of your feet

634
00:43:03,180 –> 00:43:06,490
lift up through your crown fix your gaze

635
00:43:06,490 –> 00:43:09,849
on one spot now shift your weight onto

636
00:43:09,849 –> 00:43:14,499
the right leg tighten those muscles draw

637
00:43:14,499 –> 00:43:18,609
the kneecap up now reach down grab your

638
00:43:18,609 –> 00:43:22,779
left ankle or pant leg draw the knees

639
00:43:22,779 –> 00:43:25,020
together

640
00:43:25,020 –> 00:43:28,250
raise the right arm to shoulder height

641
00:43:28,250 –> 00:43:33,060
chest stays lifted abs are in crown is

642
00:43:33,060 –> 00:43:38,940
lifting it presses forward to increase

643
00:43:38,940 –> 00:43:40,980
the stretch press your foot back into

644
00:43:40,980 –> 00:43:45,300
your hand keep the chest lifted crown

645
00:43:45,300 –> 00:43:51,440
lifting one more breath here eyes steady

646
00:43:51,440 –> 00:43:55,880
and release

647
00:43:57,420 –> 00:44:00,180
let’s go to the other side see if you

648
00:44:00,180 –> 00:44:03,320
can let this side be fresh and new now

649
00:44:03,320 –> 00:44:07,080
weight shifts on to the left leg leg is

650
00:44:07,080 –> 00:44:11,430
strong abs are in crown lifts now reach

651
00:44:11,430 –> 00:44:15,050
down grab the ankle

652
00:44:16,600 –> 00:44:19,240
knees come together arm lifts up to

653
00:44:19,240 –> 00:44:23,200
shoulder height draw the shoulder back

654
00:44:23,200 –> 00:44:28,210
as the hips press forward press the foot

655
00:44:28,210 –> 00:44:31,330
into your hand feel the opening on the

656
00:44:31,330 –> 00:44:33,970
front of the thigh keep the chest up the

657
00:44:33,970 –> 00:44:36,690
eyes steady

658
00:44:37,810 –> 00:44:41,410
if you fall out see so what make a

659
00:44:41,410 –> 00:44:45,640
breath and come back in well it’s all

660
00:44:45,640 –> 00:44:48,330
release now

661
00:44:49,460 –> 00:44:51,900
welcome the sweetness of being on two

662
00:44:51,900 –> 00:44:57,210
feet from here we’ll be opening the side

663
00:44:57,210 –> 00:44:59,900
of the body with the Halfmoon pose

664
00:44:59,900 –> 00:45:03,900
standing tall we begin with the left

665
00:45:03,900 –> 00:45:07,620
hand on the hip right arm raises as you

666
00:45:07,620 –> 00:45:12,600
inhale up abs pull in shift the weight

667
00:45:12,600 –> 00:45:15,710
onto the right leg press the hip out

668
00:45:15,710 –> 00:45:20,790
take it over to the side right shoulder

669
00:45:20,790 –> 00:45:25,080
blade presses back chest opens reaching

670
00:45:25,080 –> 00:45:27,090
through the spine up through the neck

671
00:45:27,090 –> 00:45:33,080
and crown one more breath here

672
00:45:33,440 –> 00:45:36,940
and come up

673
00:45:37,200 –> 00:45:40,980
prepare for the second side right hands

674
00:45:40,980 –> 00:45:45,540
on the hip left arm sweeps overhead now

675
00:45:45,540 –> 00:45:49,080
press that left hip out strong standing

676
00:45:49,080 –> 00:45:53,370
legs arm fingers reach left shoulder

677
00:45:53,370 –> 00:45:57,000
blade presses back neck lengthens crown

678
00:45:57,000 –> 00:46:02,450
reaches keep breathing

679
00:46:02,450 –> 00:46:10,220
and release hands come back to the sign

680
00:46:11,730 –> 00:46:13,980
we’ll be moving into one more standing

681
00:46:13,980 –> 00:46:18,109
posture this one called the stargazer

682
00:46:18,380 –> 00:46:21,059
take a big step forward now with your

683
00:46:21,059 –> 00:46:24,839
right foot find your balance and

684
00:46:24,839 –> 00:46:31,470
straighten both legs hands come behind

685
00:46:31,470 –> 00:46:34,650
the back grasping the elbows if you want

686
00:46:34,650 –> 00:46:36,839
to play with this bring the palms

687
00:46:36,839 –> 00:46:38,940
together and work your hands up towards

688
00:46:38,940 –> 00:46:44,849
your shoulder blades now abs pull in

689
00:46:44,849 –> 00:46:48,660
chest lifts and eyes begin to gaze

690
00:46:48,660 –> 00:46:51,299
upward as though you could see the stars

691
00:46:51,299 –> 00:46:54,710
in the heavens above

692
00:46:57,190 –> 00:47:03,440
press the souls firmly down one more

693
00:47:03,440 –> 00:47:09,720
breath here and come on

694
00:47:09,720 –> 00:47:12,920
take a step back

695
00:47:14,220 –> 00:47:17,590
release the hands

696
00:47:17,590 –> 00:47:20,510
preparing for the other side big step

697
00:47:20,510 –> 00:47:23,050
left find your balance

698
00:47:23,050 –> 00:47:26,210
press down through the feet as the hands

699
00:47:26,210 –> 00:47:28,400
come to grasp the elbows or the palms

700
00:47:28,400 –> 00:47:32,690
reach up inhaling lengthen the spine

701
00:47:32,690 –> 00:47:38,060
lift the chest and then arc it or eyes

702
00:47:38,060 –> 00:47:41,110
looking up

703
00:47:47,320 –> 00:47:52,920
and cannot release

704
00:47:54,950 –> 00:47:59,240
take a breath sideout

705
00:48:01,810 –> 00:48:03,910
preparing for the yoga mudra pose now

706
00:48:03,910 –> 00:48:08,950
bring the feet hip-width apart hands

707
00:48:08,950 –> 00:48:10,720
come behind the back and fingers

708
00:48:10,720 –> 00:48:15,610
interlace straighten your arms bring

709
00:48:15,610 –> 00:48:17,680
your shoulder blades together and draw

710
00:48:17,680 –> 00:48:21,940
them down chest opening lifting the arms

711
00:48:21,940 –> 00:48:24,660
off the buttocks

712
00:48:25,350 –> 00:48:28,630
now hinge at your hips and let your

713
00:48:28,630 –> 00:48:32,170
torso drop down keep the knees soft if

714
00:48:32,170 –> 00:48:35,590
that feels better pause here in this

715
00:48:35,590 –> 00:48:38,760
inversion with the head below your heart

716
00:48:38,760 –> 00:48:43,870
sitting bones rotating upwards head and

717
00:48:43,870 –> 00:48:47,070
neck are relaxed

718
00:48:47,320 –> 00:48:53,290
one more breath here and now lower the

719
00:48:53,290 –> 00:48:58,840
hands to the hips bend your knees bring

720
00:48:58,840 –> 00:49:00,640
the hands onto the floor and lower

721
00:49:00,640 –> 00:49:04,740
yourself down into a seated position

722
00:49:04,980 –> 00:49:09,150
taking three breaths knees will be bent

723
00:49:09,150 –> 00:49:13,210
hands around the knees press the ground

724
00:49:13,210 –> 00:49:15,280
towards the ceiling draw the belly

725
00:49:15,280 –> 00:49:18,540
towards your thighs pull the ABS in and

726
00:49:18,540 –> 00:49:23,890
again we lower down slowly taking three

727
00:49:23,890 –> 00:49:28,570
breaths if you can lowering one vertebra

728
00:49:28,570 –> 00:49:30,960
at a time

729
00:49:39,260 –> 00:49:42,530
when the head touches the floor with the

730
00:49:42,530 –> 00:49:45,369
leg stretch out

731
00:49:51,170 –> 00:49:53,700
from here we’ll be going into the bridge

732
00:49:53,700 –> 00:49:56,030
pose

733
00:49:57,090 –> 00:49:59,510
let your feet slide up towards your hips

734
00:49:59,510 –> 00:50:03,090
knees pointing towards the ceiling feet

735
00:50:03,090 –> 00:50:05,750
hip-width apart

736
00:50:06,109 –> 00:50:08,720
arms are beside the body with the palms

737
00:50:08,720 –> 00:50:14,029
facing down we’ll move into the bridge

738
00:50:14,029 –> 00:50:18,230
pose with a cat and dog tilt so begin to

739
00:50:18,230 –> 00:50:20,420
press the waistline area into the floor

740
00:50:20,420 –> 00:50:23,799
noticing how the tailbone lifts

741
00:50:23,799 –> 00:50:26,569
reversing the direction tailbone drops

742
00:50:26,569 –> 00:50:27,759
towards the floor

743
00:50:27,759 –> 00:50:31,819
notice how the waistline area lifts one

744
00:50:31,819 –> 00:50:36,470
more time waistline area presses

745
00:50:36,470 –> 00:50:40,759
tailbone lifts and continue to come up

746
00:50:40,759 –> 00:50:43,489
into the full bridge by pressing the

747
00:50:43,489 –> 00:50:45,410
knees forward and the soles of the feet

748
00:50:45,410 –> 00:50:50,930
into the floor arms can either remain on

749
00:50:50,930 –> 00:50:52,759
the floor with the hands and shoulders

750
00:50:52,759 –> 00:50:55,369
pressing down words or the hands can

751
00:50:55,369 –> 00:50:57,950
interlace the shoulder blades walk

752
00:50:57,950 –> 00:51:03,460
together arms straight and pressing down

753
00:51:06,120 –> 00:51:10,340
resist the first temptation to come down

754
00:51:10,340 –> 00:51:13,560
breathe and explore the edges of this

755
00:51:13,560 –> 00:51:18,870
pose expanding into the outline of a

756
00:51:18,870 –> 00:51:21,140
bridge

757
00:51:24,030 –> 00:51:26,849
let your belly be full with breath an

758
00:51:26,849 –> 00:51:32,130
inhale releasing on exhale

759
00:51:32,130 –> 00:51:36,060
check in with yourself honoring the

760
00:51:36,060 –> 00:51:40,050
needs of your body come down if you need

761
00:51:40,050 –> 00:51:42,900
to stay up for one more breath if you

762
00:51:42,900 –> 00:51:50,310
can now slowly very slowly begin to

763
00:51:50,310 –> 00:51:53,990
lower down one vertebra at a time

764
00:51:53,990 –> 00:51:56,580
waistline touches the floor before the

765
00:51:56,580 –> 00:52:03,740
hips when the whole body is down relax

766
00:52:05,850 –> 00:52:08,040
check if any other movement is being

767
00:52:08,040 –> 00:52:11,220
asked for perhaps bringing the knees up

768
00:52:11,220 –> 00:52:13,980
to the chest stretching the small of the

769
00:52:13,980 –> 00:52:16,100
back

770
00:52:20,250 –> 00:52:24,430
I’m listening to your body’s messages

771
00:52:24,430 –> 00:52:27,490
let your body move and respond in any

772
00:52:27,490 –> 00:52:31,410
way it’s wanting or needing to right now

773
00:52:31,410 –> 00:52:35,110
your eyes closed and your focus turn

774
00:52:35,110 –> 00:52:39,910
inward follow the call for movement that

775
00:52:39,910 –> 00:52:42,930
comes from within

776
00:52:49,100 –> 00:52:52,310
slowing down

777
00:52:56,070 –> 00:53:00,440
staying present to each movement

778
00:53:02,280 –> 00:53:06,990
staying present to each moment and

779
00:53:06,990 –> 00:53:11,130
letting go of shoulds or any planning of

780
00:53:11,130 –> 00:53:14,660
what is to happen next

781
00:53:18,630 –> 00:53:21,450
take this time to open to the wisdom of

782
00:53:21,450 –> 00:53:26,750
the body letting it move you

783
00:53:36,189 –> 00:53:42,069
becoming a meditation in motion

784
00:53:45,880 –> 00:53:49,390
body flowing

785
00:53:52,400 –> 00:53:55,390
breathing

786
00:53:58,550 –> 00:54:03,760
moment-to-moment tuning in

787
00:54:11,460 –> 00:54:16,590
following the impulses of lifeforce

788
00:54:33,020 –> 00:54:37,650
letting each movement come to full

789
00:54:37,650 –> 00:54:40,340
completion

790
00:54:40,720 –> 00:54:44,470
be delicious

791
00:55:12,710 –> 00:55:15,359
gradually bring your posture flow into

792
00:55:15,359 –> 00:55:18,070
stillness now

793
00:55:18,070 –> 00:55:21,610
slowly come on to the floor lying on

794
00:55:21,610 –> 00:55:26,080
your back in preparation for shavasana

795
00:55:26,080 –> 00:55:29,220
the rest pose

796
00:55:34,700 –> 00:55:39,650
take the time you need to settle in

797
00:55:40,340 –> 00:55:43,750
get comfortable

798
00:55:44,920 –> 00:55:52,590
now close your eyes stretch out the legs

799
00:56:03,700 –> 00:56:08,160
muscles of the jaw softening

800
00:56:08,710 –> 00:56:14,099
all expression releasing from the face

801
00:56:17,670 –> 00:56:21,510
muscles bones melting into the support

802
00:56:21,510 –> 00:56:24,890
of the floor beneath you

803
00:56:28,510 –> 00:56:32,070
nothing to do now

804
00:56:34,550 –> 00:56:37,300
simply breathing

805
00:56:37,300 –> 00:56:41,940
receiving the benefits of your practice

806
00:56:54,299 –> 00:56:58,189
becoming aware of your breath now and

807
00:56:58,189 –> 00:57:00,749
imagine the breath flowing into your

808
00:57:00,749 –> 00:57:07,469
legs your arms your whole body become

809
00:57:07,469 –> 00:57:09,719
aware of any area that’s in need of

810
00:57:09,719 –> 00:57:13,729
attention or healing

811
00:57:15,130 –> 00:57:17,799
focus your awareness there by placing a

812
00:57:17,799 –> 00:57:20,999
hand on that area

813
00:57:24,400 –> 00:57:27,160
breathing into it

814
00:57:27,160 –> 00:57:29,900
imagine your breath traveling down the

815
00:57:29,900 –> 00:57:32,960
arm and effortlessly sending healing

816
00:57:32,960 –> 00:57:35,480
energy out through the palm and into the

817
00:57:35,480 –> 00:57:37,780
cells

818
00:57:47,260 –> 00:57:52,410
breathe and receive your healing touch

819
00:58:02,100 –> 00:58:04,390
and now

820
00:58:04,390 –> 00:58:09,100
begin to deepen the breath letting the

821
00:58:09,100 –> 00:58:10,930
head turn a quarter of an inch to the

822
00:58:10,930 –> 00:58:16,500
right a quarter of an inch to the left

823
00:58:17,010 –> 00:58:19,640
and as you take your next breath in

824
00:58:19,640 –> 00:58:22,320
glide your arms along the floor up

825
00:58:22,320 –> 00:58:26,820
overhead take a long full delicious

826
00:58:26,820 –> 00:58:30,060
stretch all the way from the fingertips

827
00:58:30,060 –> 00:58:33,650
to the tips of your toes

828
00:58:33,890 –> 00:58:35,950
you

829
00:58:37,680 –> 00:58:40,589
and then let your arms glide back down

830
00:58:40,589 –> 00:58:43,980
to the sides bring your knees up to the

831
00:58:43,980 –> 00:58:47,809
chest give yourself a hug

832
00:58:51,300 –> 00:58:54,860
as you’re ready roll onto the side and

833
00:58:54,860 –> 00:58:58,620
slowly come up to seated position for a

834
00:58:58,620 –> 00:59:01,820
final meditation

835
00:59:07,890 –> 00:59:11,069
finding a way to sit comfortably let

836
00:59:11,069 –> 00:59:15,650
your spine lengthen and your crown lip

837
00:59:16,460 –> 00:59:20,720
breathe in and sigh it out close your

838
00:59:20,720 –> 00:59:22,960
eyes

839
00:59:31,560 –> 00:59:34,080
bring into your awareness something for

840
00:59:34,080 –> 00:59:37,370
which you feel grateful today

841
00:59:41,590 –> 00:59:45,400
let that feeling fill your body let that

842
00:59:45,400 –> 00:59:51,270
image nourish your muscles your bones

843
00:59:51,270 –> 00:59:54,570
your heart

844
00:59:57,790 –> 01:00:00,480
breathe

845
01:00:01,750 –> 01:00:04,620
receive

846
01:00:11,840 –> 01:00:15,510
and to complete today’s practice

847
01:00:15,510 –> 01:00:18,690
join us if you’d like enchanting the

848
01:00:18,690 –> 01:00:24,290
universal sound of ohm take a breath in

849
01:00:24,430 –> 01:00:26,460
Oh

850
01:00:39,170 –> 01:00:43,789
areum Shanti peace

851
01:00:44,880 –> 01:00:50,210
I honor the divine being that you are

852
01:00:50,359 –> 01:00:53,660
type a claw

853
01:01:08,000 –> 00:00:00,000
you

Leave a Reply

Your email address will not be published. Required fields are marked *