Lotus life yoga center

Power Yoga Class ~ Rhythm of Life

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[Music]

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hey you guys this is Michelle Goldstein

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and you are at hurt alchemy yoga on

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YouTube and we’re filming today at light

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on Lotus in Los Angeles California

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so first and foremost thank you all so

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much for all of your support so far with

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the channel please continue to like

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share and comment on the videos it helps

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us out loads as far as getting you the

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content that you’re interested in and

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connecting with you guys and building

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community which it’s really not just

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about the classes it’s about the

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experience of the yoga itself and the

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effects that it has in the world right

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so thank you so much for being a part of

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what we’re doing here let’s get started

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we’re gonna do a flow today on

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connecting with the rhythm of life as it

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moves through us so let’s start out in

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Child’s Pose and sink your hips back on

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your heels the first couple of deep

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breaths that you take when you get on

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your mat are especially important as

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they kind of set the wheel in motion for

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the practice

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allow the breath to deepen in and out

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through your nose and then when you’re

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ready come to your hands and your knees

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and tuck your toes under lift the hips

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up press back to downward dog good press

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your right heel down to the mat bend the

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left knee good and then press the left

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heel down to the mat bend the right knee

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good now press the right heel down bend

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the left knee and lower that left knee

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all the way down to the ground spin your

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right heel flat to the floor reach the

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right arm up and over the right ear work

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the outer edge of the right foot down

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good deep breath soften your jaw and one

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more inhale work the right leg straight

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reach through the right fingertips and

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then lower the right hand down level the

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hips but lift the right leg up good

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reach the left arm forward to the front

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of your mat lift the belly in and out

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good one more inhale lift lengthen and

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reach your extended limbs and then lower

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just the left hand down good there left

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toes will tuck under and lift up to O

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down dog split so lift that right leg up

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high and step the right foot all the way

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up to the front of your mat lower the

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left knee tuck the toes or keep or

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untucked on your choice arms reach up

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soften the shoulders and begin to

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explore the flow of life as it moves

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through you the experience of breathing

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good one more inhale lift the heart

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exhale the hands down to the mat tuck

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the left toes under lift the left knee

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and step the left foot up to meet the

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right at the top of your mat lengthen

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your spine inhale fold forward on the

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exhale rise up to stand up inhale exhale

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fold in half come all the way down

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inhale lengthen the spine now as you

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exhale step back

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like and take your first vinyasa here

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inhale upward dog exhale downward dog

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good now from here lift the right heel

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up and set the right knees out on the

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mats in the left heel flat reach the

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left arm up and over the left ear slide

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the shoulders down the back so you have

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space around your neck and feel the

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rhythm of the flow of the breath good

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left hand down to the mat left leg lifts

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up at the hips stay level reach the

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right arm forward deep breathing

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good one more inhale lift and lengthen

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exhale just the right hand down tuck the

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right toes under now lift the right knee

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and lift the left leg up step the left

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foot through to the front of your mat

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lower the right knee to the ground take

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both arms up for a low lunge and sink

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the hips a little lift the heart good

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one more breath inhale exhale the hands

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down the right toes tuck under lift the

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right knee step the right foot up to the

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front of your mat lengthen your spine

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inhale fold in on the exhale rise up to

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stand up inhale exhale fold forward come

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all the way down inhale lengthen out

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exhale to chaturanga inhale upward dog

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exhale back to down dog

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good step the right foot up to your

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hands please come up to Crescent lunge

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rotate the left hip forward a little

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lift the low belly up

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good palms together at the heart

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let’s step the left ankle up and over

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the right thigh for half chair the left

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foot flex it to protect the knee joint

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on the left leg and the right hip and

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the right thigh can sink down take the

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shoulder heads back so you’re not

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slouching in the upper back

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good let’s step back to Crescent with

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the left foot bend the right knee sweep

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the arms up inhale and exhale release to

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plank and lower down inhale upward dog

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exhale downward dog

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left foot steps through come up to

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Crescent Honour the flow of breath as it

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moves through you and note how your body

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responds with his own rhythm the palms

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meet at the heart step up to half chair

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right ankle cross over the left thigh

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flex the right foot sink down into the

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pose a little keep the low belly lifted

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the pubic bone lifts frontal hip points

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lift up towards your chin

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step back to cross and pose for a breath

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then the left knee sweep the arms up

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exhale the hands down step back and

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lower inhale upward dog exhale downward

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dog inhale the heels up exhale walk or

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hop the feet up to your hands lengthen

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on your inhale and fold in on the exhale

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bend your knees chair pose inhale exhale

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fold forward and straighten the legs

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lengthen inhale exhale to chaturanga

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inhale upward dog exhale downward dog

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right foot steps through back heel flat

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come up warrior one inhale exhale

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release and lower down inhale up and

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exhale back left foot steps through

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warrior one back heel flat to the floor

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release to plank and lower down

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inhale up and back to down dog steady

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the breathing not by forcing it steady

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but by actually shedding the force let

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go of the resistance and allow it to be

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smooth

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look forward between your hands and walk

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or hop the feet up lengthen inhale fold

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exhale bend your knees chair pose inhale

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exhale fold forward inhale lengthen

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exhale chaturanga inhale updog lift the

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thighs in your up dog into the hip

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sockets back to down dog right foot

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steps through back heel flat warrior one

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inhale and exhale release to plank and

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lower to chaturanga inhale upward dog

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exhale down dog left foot steps through

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back heel flat come up warrior one

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inhale and exhale release and lower down

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inhale up exhale down dog so as you move

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through these flow sequences be mindful

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to go at your own pace the goal is not

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to keep up with the teacher the goal is

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to listen to your inner teacher and

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respond to that voice when you’re ready

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walk or hop your feet up to the front of

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your mat lengthen inhale and fold exhale

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bend your knees chair pose inhale fold

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forward exhale lengthen inhale exhale to

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chaturanga

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when you get to dogs step the right foot

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through back heel flat come up warrior

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one inhale exhale release and lower down

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inhale up exhale down dog left side step

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through come up for a breath inhale and

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exhale release carve the space that you

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move through consciously part of what

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we’re doing here is refining the poses

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and while the poses are not the practice

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of yoga they are useful tools and in

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their own right are an art and also a

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metaphor for the way that we live our

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lives inhale lift the heels exhale walk

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or hop the feet up lengthen inhale fold

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exhale then the knees find your rhythm

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chair pose inhale fold forward on the

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exhale lengthen on your inhale exhale to

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chaturanga inhale up exhale back right

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foot steps through back heel flat come

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up warrior one inhale and exhale release

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to plank and lower down inhale up exhale

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down dog left foot steps through come up

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for a breath inhale and exhale release

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and lower down

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good lift your right leg inhale and

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exhale step all the way through spin the

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back heel flat come up warrior one open

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to warrior two pose straighten the right

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leg lengthen forward come in for

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triangle slide your shoulders down your

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back

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firm the belly in so you stay centered

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and explore the flow of your breath as

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it moves through your body good now come

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up to warrior two pose bend the right

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knee gaze over your right middle finger

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observe where you resist the experience

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observe how you got yourself back into

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the flow of the organic rhythm of the

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moment good one more breath sink down

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into the right hip good hands down to

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the mat step back to down dog lift that

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right leg up on an inhale and as you

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exhale hug the right knee into your

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chest

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shift forward to plank good inhale back

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lift the right leg and as you exhale

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shift forward to plank hug the right

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knee in maybe bring your right knee to

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your forehead one more time right leg

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lifts up inhale exhale right knee hug it

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into the chest

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now take that right knee lower it down

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under the right hip lift the left leg up

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just like before reach the right arm

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forward and this time bend the left knee

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see if you can catch the left foot with

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the right hand and gently kick that left

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foot up into the right hand open the

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right shoulder so the left hip you can

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lower it a little to open the right

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shoulder more which will help keep your

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lower back safer anyway good spread your

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toes one more breath open it up and then

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the left leg straight back right arm

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reach forward inhale exhale the hand and

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knee down to the mat tuck the toes under

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press back to downward facing dog inhale

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to plank exhale lower down inhale up dog

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exhale downward facing dog pose

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good left leg lifts inhale exhale step

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through come up to warrior one and open

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to warrior two left legs straighten

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lengthen forward into triangle

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soften the shoulders spread your toes

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flex your thighs and the abdominal-wall

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engage it good now come back to warrior

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to be responsive with your adjustments

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so when you’re in the pose for a moment

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and you make some little adjustments do

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it mindfully do it artistically you know

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and like do it with your style you’re

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cultivating a style which not for the

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sake of cultivating a style but for the

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sake of expressing yourself

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authentically and consciously and one

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more breath in exhale the hands to the

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mat step back to dog lift the left leg

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00:20:02,240 –> 00:20:06,450
inhale exhale shift forward to plank hug

262
00:20:06,450 –> 00:20:09,140
the left knee into the chest

263
00:20:09,140 –> 00:20:13,130
inhale back lift the left leg up exhale

264
00:20:13,130 –> 00:20:15,929
shift forward hug the left knee to your

265
00:20:15,929 –> 00:20:19,290
chest one more time left leg lifts

266
00:20:19,290 –> 00:20:24,480
inhale exhale left knee to the chest now

267
00:20:24,480 –> 00:20:26,790
left knee lower it down under the left

268
00:20:26,790 –> 00:20:30,630
hip reach the right leg up and back left

269
00:20:30,630 –> 00:20:33,240
arm forward and then bend that right

270
00:20:33,240 –> 00:20:35,610
knee see if you can catch the right foot

271
00:20:35,610 –> 00:20:40,169
with the left hand and open the chest so

272
00:20:40,169 –> 00:20:41,700
obviously if anything doesn’t feel

273
00:20:41,700 –> 00:20:43,530
appropriate in your body you skip it

274
00:20:43,530 –> 00:20:45,919
right

275
00:20:52,390 –> 00:20:55,910
good now one more inhale open the chest

276
00:20:55,910 –> 00:21:00,320
and then gracefully right leg back left

277
00:21:00,320 –> 00:21:04,370
arm forward and hand the knee down to

278
00:21:04,370 –> 00:21:07,040
the mat tuck the toes under press back

279
00:21:07,040 –> 00:21:09,700
to downward dog

280
00:21:09,700 –> 00:21:13,160
neither stay here or shift forward to

281
00:21:13,160 –> 00:21:17,660
plank and lower to chaturanga inhale to

282
00:21:17,660 –> 00:21:23,170
upward dog and exhale to downward dog

283
00:21:28,360 –> 00:21:32,690
good walk or hop your feet to the front

284
00:21:32,690 –> 00:21:37,220
of your mat lengthen inhale fold forward

285
00:21:37,220 –> 00:21:38,230
exhale

286
00:21:38,230 –> 00:21:42,190
rise up to stand up on the inhale and

287
00:21:42,190 –> 00:21:45,260
exhale the palms meet in front of your

288
00:21:45,260 –> 00:21:52,929
heart good inhale reach up exhale folded

289
00:21:52,929 –> 00:21:58,990
inhale lengthen out exhale to chaturanga

290
00:21:59,260 –> 00:22:04,360
inhale upward dog exhale down dog

291
00:22:04,360 –> 00:22:07,850
lift the right leg inhale and exhale

292
00:22:07,850 –> 00:22:10,400
step through two Crescent on the back

293
00:22:10,400 –> 00:22:13,520
toes sweep the arms up okay we’re going

294
00:22:13,520 –> 00:22:16,790
to work Crescent to Halfmoon step up

295
00:22:16,790 –> 00:22:19,640
onto the right leg grab a block for

296
00:22:19,640 –> 00:22:21,440
under your right shoulder if it helps

297
00:22:21,440 –> 00:22:24,410
you flex the left foot reach the left

298
00:22:24,410 –> 00:22:30,470
arm up the right hip the hip on the leg

299
00:22:30,470 –> 00:22:33,290
that you’re standing on draw the right

300
00:22:33,290 –> 00:22:36,710
hip back and point the right sitting

301
00:22:36,710 –> 00:22:40,640
bone toward your left foot so the right

302
00:22:40,640 –> 00:22:42,980
hip doesn’t collapse out behind you but

303
00:22:42,980 –> 00:22:45,280
it draws into the midline of your body

304
00:22:45,280 –> 00:22:47,690
good now we’re gonna step back to

305
00:22:47,690 –> 00:22:50,809
warrior two pose with the left foot sink

306
00:22:50,809 –> 00:22:53,900
down into the right hip reverse warrior

307
00:22:53,900 –> 00:22:57,080
take a deep breath in and exhale to side

308
00:22:57,080 –> 00:23:00,080
angle pose right fingertips down to the

309
00:23:00,080 –> 00:23:02,010
inside of the right foot

310
00:23:02,010 –> 00:23:06,330
left arm sweep over the left ear could

311
00:23:06,330 –> 00:23:09,000
the back foot the left one

312
00:23:09,000 –> 00:23:14,790
press it down the front knee the right

313
00:23:14,790 –> 00:23:15,330
one

314
00:23:15,330 –> 00:23:18,450
gently open it up as you draw the right

315
00:23:18,450 –> 00:23:22,280
hip more into Center

316
00:23:25,549 –> 00:23:29,970
good now one more breath in and exhale

317
00:23:29,970 –> 00:23:32,220
the left hand down to the ground on the

318
00:23:32,220 –> 00:23:34,530
inside of the right foot come up on the

319
00:23:34,530 –> 00:23:37,290
back toes float the right arm up for a

320
00:23:37,290 –> 00:23:40,440
twist in the opposite direction okay now

321
00:23:40,440 –> 00:23:41,669
what we’re going to do is we’re going to

322
00:23:41,669 –> 00:23:44,280
step back to side plank from here so

323
00:23:44,280 –> 00:23:47,610
roll to the outer left foot step the

324
00:23:47,610 –> 00:23:51,150
right leg back on top of the left lift

325
00:23:51,150 –> 00:23:54,600
the hips up maybe take chin mudra with

326
00:23:54,600 –> 00:23:57,660
the right hand right thumb and pointer

327
00:23:57,660 –> 00:24:02,460
finger touch lift your gaze up towards

328
00:24:02,460 –> 00:24:05,850
the right hand if you can one more

329
00:24:05,850 –> 00:24:08,870
breath and lift the hips higher and

330
00:24:08,870 –> 00:24:12,299
release the right hand down and take a

331
00:24:12,299 –> 00:24:21,419
vinyasa very nice lift the left leg

332
00:24:21,419 –> 00:24:25,320
inhale exhale lunge to Crescent pose

333
00:24:25,320 –> 00:24:29,100
come on out we’re gonna transition from

334
00:24:29,100 –> 00:24:32,370
here to Half Moon step up onto the left

335
00:24:32,370 –> 00:24:32,990
leg

336
00:24:32,990 –> 00:24:38,640
grab the floor or a block take a moment

337
00:24:38,640 –> 00:24:41,460
to adjust that standing leg it can be

338
00:24:41,460 –> 00:24:43,290
useful even to look down at your left

339
00:24:43,290 –> 00:24:45,900
foot make sure it’s straight and line

340
00:24:45,900 –> 00:24:49,410
with the left edge of your yoga mat the

341
00:24:49,410 –> 00:24:53,419
right leg engage it strongly and that

342
00:24:53,419 –> 00:24:56,549
left hips are going back and forth left

343
00:24:56,549 –> 00:24:58,380
to right I know but bring your mind to

344
00:24:58,380 –> 00:25:01,049
your left hip and point the left hip

345
00:25:01,049 –> 00:25:03,540
toward the right foot toward the back

346
00:25:03,540 –> 00:25:06,870
foot so you’re hugging that left hip

347
00:25:06,870 –> 00:25:10,470
into the midline left leg is an external

348
00:25:10,470 –> 00:25:15,120
rotation good let’s step back to warrior

349
00:25:15,120 –> 00:25:15,789
two

350
00:25:15,789 –> 00:25:19,239
with the right foot reverse warrior

351
00:25:19,239 –> 00:25:29,919
inhale inside angle on the exhale to

352
00:25:29,919 –> 00:25:31,720
take a moment to fly the shoulders down

353
00:25:31,720 –> 00:25:32,169
the back

354
00:25:32,169 –> 00:25:36,879
and remember the flow of life is still

355
00:25:36,879 –> 00:25:40,080
moving through you

356
00:25:40,859 –> 00:25:45,999
where are you resisting where can you

357
00:25:45,999 –> 00:25:48,849
smooth it out or allow it to be smoother

358
00:25:48,849 –> 00:25:53,159
one more breath good right hand down

359
00:25:53,159 –> 00:25:57,129
come up on the back toes reach the left

360
00:25:57,129 –> 00:26:00,340
arm up for a twist and now we’ll roll to

361
00:26:00,340 –> 00:26:01,809
the outer edge of the right foot and

362
00:26:01,809 –> 00:26:05,220
step the left leg on top of the right

363
00:26:05,220 –> 00:26:08,259
left thumb and pointer finger touch to

364
00:26:08,259 –> 00:26:13,419
chin mudra flex the feet flex the thighs

365
00:26:13,419 –> 00:26:17,190
so the legs are really engaged

366
00:26:19,349 –> 00:26:22,139
one more breath lift up out of the pose

367
00:26:22,139 –> 00:26:26,499
and release the left hand down lower

368
00:26:26,499 –> 00:26:32,619
down chaturanga inhale updog exhale back

369
00:26:32,619 –> 00:26:35,549
to downward dog

370
00:26:40,990 –> 00:26:43,580
good bring your feet up to the front of

371
00:26:43,580 –> 00:26:49,330
your mat inhale lengthen exhale fold

372
00:26:49,330 –> 00:26:52,520
bend the knees come to chair pose and

373
00:26:52,520 –> 00:26:54,350
we’ll take a prayer twist now to the

374
00:26:54,350 –> 00:26:57,230
right left forearm cross over the right

375
00:26:57,230 –> 00:27:02,320
thigh palms meet in front of the heart

376
00:27:07,779 –> 00:27:10,760
take the right shoulder head back and

377
00:27:10,760 –> 00:27:16,179
get space across your collarbones

378
00:27:17,260 –> 00:27:19,460
okay now we’re going to try a little

379
00:27:19,460 –> 00:27:21,500
experiment see if you can stop that left

380
00:27:21,500 –> 00:27:24,169
foot straight back behind you so now

381
00:27:24,169 –> 00:27:26,149
you’re in a Crescent lunge

382
00:27:26,149 –> 00:27:34,250
prayer twist make sure that front knee

383
00:27:34,250 –> 00:27:37,190
is not collapsing inward take another

384
00:27:37,190 –> 00:27:40,820
breath here okay both hands down to the

385
00:27:40,820 –> 00:27:43,970
ground press your right leg straight

386
00:27:43,970 –> 00:27:46,669
spin the left heel flatten the right

387
00:27:46,669 –> 00:27:50,600
foot in and fold forward into a wide

388
00:27:50,600 –> 00:27:54,159
straddle forward fold

389
00:27:57,070 –> 00:28:03,740
lift the kneecaps up lift the shoulder

390
00:28:03,740 –> 00:28:07,360
blades away from the ears

391
00:28:11,010 –> 00:28:13,570
good and now we’ll walk back to the

392
00:28:13,570 –> 00:28:15,910
front foot the right foot come up on the

393
00:28:15,910 –> 00:28:18,429
back toes spin the right foot out to the

394
00:28:18,429 –> 00:28:20,860
front of your mat lower your left knee

395
00:28:20,860 –> 00:28:23,860
to the ground and now with your right

396
00:28:23,860 –> 00:28:26,049
hand you’re gonna reach back for that

397
00:28:26,049 –> 00:28:29,770
left foot okay stage one stay right here

398
00:28:29,770 –> 00:28:32,950
in fact stage one could be I can’t reach

399
00:28:32,950 –> 00:28:34,900
my foot okay so then you just lower that

400
00:28:34,900 –> 00:28:38,830
left foot back down stage two feels good

401
00:28:38,830 –> 00:28:40,720
you can take the left elbow to the

402
00:28:40,720 –> 00:28:43,450
ground and stage three you start to

403
00:28:43,450 –> 00:28:47,080
bring that left foot in towards your

404
00:28:47,080 –> 00:28:52,780
bottom to stretch the quadriceps roll

405
00:28:52,780 –> 00:28:54,610
the right shoulder open so you’re

406
00:28:54,610 –> 00:28:58,440
getting a little bit of a twist here

407
00:29:00,150 –> 00:29:03,010
turn your gaze upward if it feels okay

408
00:29:03,010 –> 00:29:07,500
on your neck good and then release and

409
00:29:07,500 –> 00:29:11,610
press back to downward dog

410
00:29:18,660 –> 00:29:20,980
good bring your feet to the front of

411
00:29:20,980 –> 00:29:24,340
your mat lengthen your spine inhale

412
00:29:24,340 –> 00:29:28,630
fold forward on the exhale bend your

413
00:29:28,630 –> 00:29:31,810
knees come to chair pose and we’ll take

414
00:29:31,810 –> 00:29:35,100
a prayer twist to the left

415
00:29:41,190 –> 00:29:46,780
open the chest sink the hips down and

416
00:29:46,780 –> 00:29:50,910
bring your weight back to your heels

417
00:29:55,590 –> 00:29:57,910
good and then from here we’ll step that

418
00:29:57,910 –> 00:30:00,280
right foot straight back behind you so

419
00:30:00,280 –> 00:30:04,200
you’re in a crescent lunge prayer twist

420
00:30:04,200 –> 00:30:09,570
rotate your spine without force so feel

421
00:30:09,570 –> 00:30:13,510
the natural rotation of your spine and

422
00:30:13,510 –> 00:30:17,560
just explore it maybe you turn your gaze

423
00:30:17,560 –> 00:30:23,650
up toward the sky good and then both

424
00:30:23,650 –> 00:30:25,690
hands down to the ground

425
00:30:25,690 –> 00:30:29,080
press the left leg straight spin the

426
00:30:29,080 –> 00:30:31,980
right heel flat turn the left foot in

427
00:30:31,980 –> 00:30:37,270
fold forward shake your head out to

428
00:30:37,270 –> 00:30:40,110
release your neck

429
00:30:57,780 –> 00:31:00,990
good now walk yourself to your left foot

430
00:31:00,990 –> 00:31:03,090
and turn that left foot out to the front

431
00:31:03,090 –> 00:31:05,730
of your mat lower the right knee to the

432
00:31:05,730 –> 00:31:08,820
ground okay so you could stay right here

433
00:31:08,820 –> 00:31:10,200
if you’re already getting a huge stretch

434
00:31:10,200 –> 00:31:11,970
on that right quad on the right

435
00:31:11,970 –> 00:31:15,000
quadriceps if you want more left hand

436
00:31:15,000 –> 00:31:18,570
reach it back for the right foot and

437
00:31:18,570 –> 00:31:20,490
this is a good place to hang out if you

438
00:31:20,490 –> 00:31:22,140
want to take it a little bit deeper you

439
00:31:22,140 –> 00:31:24,180
can lower the right elbow to the ground

440
00:31:24,180 –> 00:31:27,450
and begin to draw that right heel in

441
00:31:27,450 –> 00:31:33,780
towards your right hip open the shoulder

442
00:31:33,780 –> 00:31:36,840
so the left shoulder opens maybe you

443
00:31:36,840 –> 00:31:41,240
turn your gaze upward toward the sky

444
00:31:49,110 –> 00:31:52,130
very nice release the right foot and

445
00:31:52,130 –> 00:31:56,090
step back to downward dog

446
00:31:57,500 –> 00:32:00,270
good bring your right leg through for

447
00:32:00,270 –> 00:32:02,700
Pigeon we’ll come into the hips as long

448
00:32:02,700 –> 00:32:05,990
as we’re nice and warm

449
00:32:12,400 –> 00:32:16,059
okay so the moments change in life they

450
00:32:16,059 –> 00:32:18,910
there will be intense moments and there

451
00:32:18,910 –> 00:32:22,240
will be joyful moments and there will be

452
00:32:22,240 –> 00:32:25,930
sad moments and you know a little bit of

453
00:32:25,930 –> 00:32:28,690
everything life is full of flavor ful

454
00:32:28,690 –> 00:32:33,100
full of different experiences and the

455
00:32:33,100 –> 00:32:41,020
rhythm changes from moment to moment the

456
00:32:41,020 –> 00:32:50,530
key is to stay dialed in and relaxed

457
00:32:50,530 –> 00:32:55,390
enough that whatever’s happening can

458
00:32:55,390 –> 00:33:03,510
flow through you like water easily

459
00:33:34,670 –> 00:33:38,930
good now walk yourself up and you’re

460
00:33:38,930 –> 00:33:40,730
going to take your back leg your left

461
00:33:40,730 –> 00:33:42,560
legs swing it around to the front of

462
00:33:42,560 –> 00:33:45,380
your mat and take the left foot over the

463
00:33:45,380 –> 00:33:47,810
right thigh okay we’re coming in for one

464
00:33:47,810 –> 00:33:50,240
more twist here sink the sitting bones

465
00:33:50,240 –> 00:33:53,420
down and the left big toe press it down

466
00:33:53,420 –> 00:33:56,720
to stabilize reach the left arm up and

467
00:33:56,720 –> 00:33:59,660
back to the ground behind you and the

468
00:33:59,660 –> 00:34:01,700
right arm can wrap either around the

469
00:34:01,700 –> 00:34:07,010
left near over the left knee maybe take

470
00:34:07,010 –> 00:34:09,500
chin mudra with the right thumb and

471
00:34:09,500 –> 00:34:13,310
pointer finger just part of the

472
00:34:13,310 –> 00:34:25,760
expression part of the art good one more

473
00:34:25,760 –> 00:34:29,719
breath here and now come back to Center

474
00:34:29,719 –> 00:34:31,690
and you’ll swing the right leg back

475
00:34:31,690 –> 00:34:34,639
bring the left leg forward for Pigeon

476
00:34:34,639 –> 00:34:37,270
and set it up so that it fits your body

477
00:34:37,270 –> 00:34:40,870
then come in

478
00:35:33,859 –> 00:35:38,099
good now press yourself up swing the

479
00:35:38,099 –> 00:35:40,020
right leg around to the front of your

480
00:35:40,020 –> 00:35:41,790
mat and take the right foot over the

481
00:35:41,790 –> 00:35:44,849
left thigh the sitting bones sink down

482
00:35:44,849 –> 00:35:48,119
on the right big toe press it down and

483
00:35:48,119 –> 00:35:51,059
then right arm up and back behind you

484
00:35:51,059 –> 00:35:53,819
left arm either around or over that left

485
00:35:53,819 –> 00:35:57,390
knee maybe take the left thumb and

486
00:35:57,390 –> 00:36:01,170
pointer finger into chin mudra the mudra

487
00:36:01,170 –> 00:36:05,480
is definitely have neurological effects

488
00:36:05,480 –> 00:36:08,339
when you hold them for I’ve been told

489
00:36:08,339 –> 00:36:09,780
you have to hold them for forty-five

490
00:36:09,780 –> 00:36:12,990
minutes to really get the benefits but

491
00:36:12,990 –> 00:36:15,839
they shift the perspective and my

492
00:36:15,839 –> 00:36:18,990
opinion they bring awareness to the art

493
00:36:18,990 –> 00:36:22,559
part you know the conscious mindful

494
00:36:22,559 –> 00:36:27,240
expression of the rhythm so they can be

495
00:36:27,240 –> 00:36:37,280
useful for that good come back to Center

496
00:36:37,280 –> 00:36:39,869
bring the soles of your feet together

497
00:36:39,869 –> 00:36:45,390
knees drop open and fold forward into

498
00:36:45,390 –> 00:36:47,750
baddha konasana

499
00:36:54,720 –> 00:37:03,460
take the shoulders down the back and

500
00:37:03,460 –> 00:37:06,099
allow your breath to slow down a bit

501
00:37:06,099 –> 00:37:08,550
here

502
00:37:19,910 –> 00:37:22,920
good now come on up and bend your knees

503
00:37:22,920 –> 00:37:25,710
put your feet on the floor come on to

504
00:37:25,710 –> 00:37:28,970
your back and we’ll set up for a bridge

505
00:37:28,970 –> 00:37:32,400
walk the heels in so that you can touch

506
00:37:32,400 –> 00:37:35,250
your heels with your fingertips and make

507
00:37:35,250 –> 00:37:38,070
sure that the outer feet are straight so

508
00:37:38,070 –> 00:37:39,900
you will probably want to turn your toes

509
00:37:39,900 –> 00:37:42,480
in just a little bit now lift the hips

510
00:37:42,480 –> 00:37:45,600
up and the upper chest up walk the

511
00:37:45,600 –> 00:37:47,490
shoulder blades together under the back

512
00:37:47,490 –> 00:37:50,670
and maybe interlace the fingers behind

513
00:37:50,670 –> 00:37:53,640
you bend the elbows so that you don’t

514
00:37:53,640 –> 00:37:58,320
lock them good now from here lift the

515
00:37:58,320 –> 00:38:00,780
right leg up straight up to the sky lift

516
00:38:00,780 –> 00:38:04,200
the hips up higher spread the toes and

517
00:38:04,200 –> 00:38:09,060
point the foot good now bend the right

518
00:38:09,060 –> 00:38:11,580
knee plant the right foot lift the left

519
00:38:11,580 –> 00:38:14,270
leg up spread the toes we’re just

520
00:38:14,270 –> 00:38:20,540
switching flipping the perspective right

521
00:38:20,660 –> 00:38:24,690
one more breath and then set the left

522
00:38:24,690 –> 00:38:28,320
foot down lower the hips release the

523
00:38:28,320 –> 00:38:30,920
shoulders release the back to the floor

524
00:38:30,920 –> 00:38:33,660
it’s not about how it looks on the

525
00:38:33,660 –> 00:38:36,770
outside it’s about the authentic

526
00:38:36,770 –> 00:38:45,900
expression of life from the inside okay

527
00:38:45,900 –> 00:38:47,670
so now we’re going to come up into air

528
00:38:47,670 –> 00:38:51,210
but on your also no wheel the upward

529
00:38:51,210 –> 00:38:53,070
facing bow there’s three names for the

530
00:38:53,070 –> 00:38:58,140
same pose big back bend if this is not

531
00:38:58,140 –> 00:39:00,270
appropriate for your body come into

532
00:39:00,270 –> 00:39:03,300
another round of bridge if you come into

533
00:39:03,300 –> 00:39:05,010
wheel I think it’s useful to come onto

534
00:39:05,010 –> 00:39:07,140
the crown of your head first and take a

535
00:39:07,140 –> 00:39:10,080
moment to plant the palms parallel the

536
00:39:10,080 –> 00:39:13,590
feet hug the shoulder blades in toward

537
00:39:13,590 –> 00:39:16,680
each other now press the head up off the

538
00:39:16,680 –> 00:39:20,280
floor straighten the arms and maybe walk

539
00:39:20,280 –> 00:39:27,090
the feet or hands in some of you can

540
00:39:27,090 –> 00:39:29,300
start to press the legs a little

541
00:39:29,300 –> 00:39:31,640
straighter

542
00:39:31,640 –> 00:39:37,280
keep the inner feet worked down into the

543
00:39:37,280 –> 00:39:37,910
ground

544
00:39:37,910 –> 00:39:42,050
one more breath and lower yourself down

545
00:39:42,050 –> 00:39:53,180
ah take a few breaths we’ll cross the

546
00:39:53,180 –> 00:39:55,750
right ankle over the left thigh and just

547
00:39:55,750 –> 00:39:59,890
drop your knees over to the right

548
00:40:06,010 –> 00:40:11,840
notice how the moments change but your

549
00:40:11,840 –> 00:40:25,180
presence can calmly peacefully be there

550
00:40:25,180 –> 00:40:31,000
for all of them come back to Center and

551
00:40:31,000 –> 00:40:34,640
switch sides left ankle cross over the

552
00:40:34,640 –> 00:40:36,740
right thigh and drop the knees over to

553
00:40:36,740 –> 00:40:46,100
the left at this point you can close

554
00:40:46,100 –> 00:40:49,990
your eyes if that feels nice to you

555
00:41:00,560 –> 00:41:04,250
and come back to Center straighten the

556
00:41:04,250 –> 00:41:08,390
legs to the floor close your eyes rest

557
00:41:08,390 –> 00:41:11,650
in shavasana

558
00:43:02,890 –> 00:43:05,110
if you want to rest a bit longer please

559
00:43:05,110 –> 00:43:10,330
hit pause otherwise bend your knees and

560
00:43:10,330 –> 00:43:15,880
roll on to your side and press yourself

561
00:43:15,880 –> 00:43:21,510
up to a comfortable seated position and

562
00:43:22,860 –> 00:43:27,820
close your eyes rest your hands palms up

563
00:43:27,820 –> 00:43:30,450
on your knees

564
00:43:39,020 –> 00:43:49,520
allow the breath in and out and savor

565
00:43:49,520 –> 00:43:56,619
the breath the way you would savor a

566
00:43:56,619 –> 00:44:00,099
juicy fruit

567
00:44:05,569 –> 00:44:07,709
sometimes I’ll have a bowl of

568
00:44:07,709 –> 00:44:15,269
strawberries in front of me and then a

569
00:44:15,269 –> 00:44:18,749
minute later they’re gone and they’re

570
00:44:18,749 –> 00:44:21,209
just in my belly they were there and

571
00:44:21,209 –> 00:44:22,979
then they were in my mouth and then they

572
00:44:22,979 –> 00:44:24,989
were in my belly and I don’t really know

573
00:44:24,989 –> 00:44:27,209
what happened but they got in there

574
00:44:27,209 –> 00:44:29,249
right and then there are other times

575
00:44:29,249 –> 00:44:33,420
that I’ll take a berry from a bowl and

576
00:44:33,420 –> 00:44:37,949
I’ll take a bite and I’ll know the

577
00:44:37,949 –> 00:44:43,949
texture and the flavor and the juiciness

578
00:44:43,949 –> 00:44:53,789
of it and it’s such a different

579
00:44:53,789 –> 00:44:58,049
experience right when we bring the

580
00:44:58,049 –> 00:45:04,410
awareness same berry the berry is the

581
00:45:04,410 –> 00:45:06,709
same

582
00:45:13,510 –> 00:45:17,350
when we savor the moment we suck the

583
00:45:17,350 –> 00:45:21,270
juice out of it and it’s juicy

584
00:45:27,930 –> 00:45:30,390
bring your palms together in front of

585
00:45:30,390 –> 00:45:34,950
your heart lift your heart up and bow

586
00:45:34,950 –> 00:45:39,589
your head into your inner teacher

587
00:45:42,589 –> 00:45:45,589
namaste

588
00:45:45,680 –> 00:45:48,420
thank you so much you guys for

589
00:45:48,420 –> 00:45:50,010
practicing with me today

590
00:45:50,010 –> 00:45:52,260
this is Michelle Goldstein and we’re

591
00:45:52,260 –> 00:45:54,779
filming at light on Lotus for heart

592
00:45:54,779 –> 00:45:57,510
alchemy yoga please subscribe to heart

593
00:45:57,510 –> 00:46:00,720
alchemy please like share and comment on

594
00:46:00,720 –> 00:46:02,880
the videos let us know what you’d like

595
00:46:02,880 –> 00:46:04,500
to see more of we’re happy to

596
00:46:04,500 –> 00:46:06,900
accommodate when we can thank you so

597
00:46:06,900 –> 00:46:09,920
much namaste

598
00:46:10,150 –> 00:00:00,000
[Music]

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