P90x yoga

Power Yoga with Bryan Jones – 1 Hour

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hello and namaste and welcome to another

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power yoga practice we’re going to start

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standing today so let’s start with our

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feet hip distance apart bring your hands

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to your hips root down through your

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heels then pick up your toes spread your

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toes set them forward imagine that

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there’s space between the toes as you

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set them down you don’t want to grip the

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mat but you do want to have a sensation

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of the space between your toes start to

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draw up on your frontal hip bone so

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there’s a gentle lift here tailbone is

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drawing down now see if you can bring

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weight equally into the Front’s of your

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feet drawing up on the arches will feel

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lift through the body hands to your

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heart center bow your chin in towards

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your chest feeling a little length

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through the back of the neck just

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opening up the space between the very

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base of your skull and the beginning of

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your thoracic spine the spine between

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the shoulder blades take a deep inhale

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here exhale continue to draw the chin in

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and take your gaze up so we’re looking

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like we have a little bit of a double

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chin and then let your chin come away

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from your chest parallel to the floor

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deep inhale here exhale reach down

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inhale lengthen up scoop the air exhale

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press the palms together back towards

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the heart center exhale inhale up exhale

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inhale up exhale inhale up exhale one

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more inhale up reach up interlace the

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fingers point the index finger keep your

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pubic bone moving down and your tailbone

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moving down so we’re long through the

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lower body lift your gaze look up

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towards your fingers or we’re just

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looking up towards the ceiling if you’re

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really comfortable there’s a stretch in

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the throat

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one more inhale exhale we’re going to

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look forward press out on an angle

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through the palm so we’re reaching out

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and forward keep reaching and reaching

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through the base of the palms you’re

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going to feel this in the shoulders keep

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reaching until your fingertips point

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straight towards the mat keep the

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shoulders dropping down the back and

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bring your hands to your heart center

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bring your big toe knuckles together

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separate your heels re lengthen the toes

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forward setting them down drawing up on

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the energy from the feet all the way

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into the crown of the head deep

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inhalation here exhale down inhale

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lengthen up exhale we’re going to

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lengthen forward you can always bend

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your knees when you’re forward bending

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doesn’t matter which forward bend it is

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take your hands to your shins and he’ll

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relight them as you loop the shoulders

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away from the ears look down exhale

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soften hinging forward bending the knees

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if you like plant the palms and step

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back into your upward push-up plank

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position now draw your shoulders away

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from the ears take your chest forward of

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your upper arms imagine that there’s a

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little squeeze between the biceps not

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between the elbows so the elbows keep

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moving out the biceps are moving towards

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want to know you should feel that chest

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working deep inhalation here exhale take

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your chest forward bend your elbow

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straight back lots of strength here

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chaturanga inhale to up dog tops of the

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feet press down lift the chest draw your

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frontal hip bones towards one another –

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eep inhale exhale roll over the toes and

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move into your first downward dog and in

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this downward dog

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if the backs of the legs are tight keep

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a soft bend in the knees press forward

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through the base of the palms taking

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your sit bones away from your fingertips

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as you inhale come forward off the heels

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you’re just lifting the hips coming onto

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the toes more weight in the palms deep

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inhale exhale press forward through the

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palms to lower the heels inhale coming

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forward exhale lower the heels down now

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start to find the sensation of the upper

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outer arms wrapping in towards the body

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so it feels like the shoulder blades are

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drawing gently away from one another

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you’re engaging your lats let’s do that

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one more time inhale exhale lower the

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heels and final exhalation looking to

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the top of your mat hop or step forward

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inhale real enge –then hands to Shin’s

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look down shoulders away from yours

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exhale fold in inhale all the way up

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reach up one breath exhale inhale up

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exhale forward lengthen forward inhale

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part way up exhale plant the palms hop

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or step play chaturanga inhale updog

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exhale down dog rolling over the toes

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sink the heels four three four two and

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one final exhalation looking forward

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hopper step top of your mat inhale

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lengthen forward hands to Shin’s exhale

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fold in inhale all the way up one breath

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reach up exhale hands to your heart

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center inhale up

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exhale forward inhale partway up exhale

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plant the palms hopper step plank

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chaturanga inhale updog exhale down dog

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for three for two and one looking

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forward hoppers step top of your mat

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inhale lengthen look down exhale fold in

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inhale all the way up one breath reach

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up exhale inhale up exhale forward

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lengthen forward inhale part way up

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exhale plant the palms hopper step plank

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chaturanga inhale updog exhale down dog

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hold your down dog pick up your left and

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your right heel extend the right leg

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point the right toes stay off your left

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heel reach those right toes back and

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hold draw up on your left thigh

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lift the left knee

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deep inhale exhale tuck your right knee

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into your chest and step your right foot

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forward bring your left heel down take

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your right elbow to your right knee now

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reach your left fingertips forward stay

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looking down feel that long line of

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energy from your left fingertips to your

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left heel now press your right elbow

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into your right knee start to open your

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chest towards the left think about the

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left heel moving away from your left

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fingertips and breathe

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final exhalation look down it’s your

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right big toe press that right foot down

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start to reach straight up with the

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right arm you’re using your right leg

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very strong look back at your left leg

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reach for your left leg with your left

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hand feel that left shoulder start to

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open up right fingertips reach straight

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up sink your right hip down and breathe

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deep inhale exhale draw the ribcage a

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windmill back towards the mat fingertips

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in line with right toes lift your left

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heel up draw your chest forward

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shoulders back plant your left palm to

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the inside of your right foot really

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ground the palm keep drawing your heart

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center forward reach the right arm up

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and look up start to draw your hips back

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towards your left heel exhale big

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transition here look down step your

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right leg back stock the legs or bring

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your left knee down now reach your right

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fingertips forward lift your hip final

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exhalation with control roll back into

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plank hold your plank for five breaths

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or chaturanga four one two three four

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and five lower down inhale up dog exhale

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to down dog coming up off both heels

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stay off the right heel extend the left

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leg point the toes reach that leg back

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and away from you press forward through

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the palms

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final exhalation tuck your left knee in

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towards your chest and step forward top

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of the mat rotate the right heel down

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and in so the heels are lined here left

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knee to your left left elbow to your

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left knee reach forward with your right

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fingertips feel that line of energy from

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your right fingertips to your right heel

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deep inhale exhale press that left arm

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down we’re opening the chest towards the

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right focus on pressing the right heel

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back and breathe now if you’re feeling

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comfortable you can always look up when

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the arms extend it just past the upper

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arm

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inhale and as you exhale look down

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towards that left leg strong left leg

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press it down into the floor start to

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come to standing reach the left arm up

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look towards your right leg reach for

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the back of your right leg start to roll

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that right shoulder open we’re feeling a

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stretch along the front of the right

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shoulder reach the left fingertips up

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and breathe sink the left hip down

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deep inhale exhale draw the ribcage it

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windmill forward fingertips in line with

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the left toes up off your right heel

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sinking your hips down right palm to the

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inside of your left foot press the palm

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now continue to draw your heart center

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forward as you reach the left arm up

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look up draw your hips back towards your

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right heel crown continues to move

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forward

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inhale exhale look down your choice

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stepping back you can keep the right leg

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up or bring the knee down lift your hips

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left fingertips reaching forward opening

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up lift your hips breathe inhale here

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exhale roll into plank lots of control

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now rotate your fingers just a little

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more in towards each other so your thumb

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is now facing one another thumbs are

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facing each other

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deep inhale as you exhale press your

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palms towards each other bend your

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elbows and hold for five four three two

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and one straighten the arms fingertips

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rotating forward press back to your down

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dog take your legs wide this time

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walking your feet a little further

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forward now bring your thumb tips

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together press forward through the base

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of your palms to take your hips back

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and release pawns back in line with

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shoulders feet back in line with hips

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soften the bend in your knees hopper

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step top of your mat inhale lengthen

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look down exhale fold in inhale all the

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way up reach up exhale your hands to

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your heart center now reach up into a

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nice wide V dropping the shoulders deep

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inhale actually wrap the right arm under

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the left bring the palms and forearms

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together lift the elbows start to tuck

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your pubic bone for we’re taking your

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hips back bring your elbows towards your

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kneecaps now start to take weight into

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the Front’s of your feet as you lift

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your hips high draw the elbows in

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towards the belly bow your head exhale

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start to bend the knees again sliding

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the elbows towards the kneecap lift your

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chest keep hooking the pubic bone

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forward lift the elbows

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exhale straighten both legs at the same

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time inhale reach your arms up interlace

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your fingers

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exhale lengthen draw the inner thighs

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down towards the mat inhaling exhale

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let’s lean to the left

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inhale back to Center exhale lengthen

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00:17:25,470 –> 00:17:30,270
forward inhale partway up exhale plant

264
00:17:30,270 –> 00:17:32,330
the palms hopper step into plank

265
00:17:32,330 –> 00:17:40,010
chaturanga inhale updog exhale down up

266
00:17:40,010 –> 00:17:42,480
and from here

267
00:17:42,480 –> 00:17:44,640
palms are planted up off your left heel

268
00:17:44,640 –> 00:17:48,690
extend the right leg start to bend the

269
00:17:48,690 –> 00:17:51,750
right knee start to sink your left heel

270
00:17:51,750 –> 00:18:00,750
look under your right armpit options for

271
00:18:00,750 –> 00:18:02,669
some of us if that right leg feels

272
00:18:02,669 –> 00:18:04,350
comfortable step it all the way back and

273
00:18:04,350 –> 00:18:06,750
behind you lift your hips high reach

274
00:18:06,750 –> 00:18:08,790
your right arm towards the front of the

275
00:18:08,790 –> 00:18:11,540
room and breathe

276
00:18:23,160 –> 00:18:25,660
wherever you are tuck the navel and

277
00:18:25,660 –> 00:18:28,380
rotate come back into your plank

278
00:18:28,380 –> 00:18:39,120
chaturanga inhale up exhale down for two

279
00:18:39,120 –> 00:18:43,590
and one

280
00:18:44,580 –> 00:18:47,890
looking forward hopper step to the top

281
00:18:47,890 –> 00:18:50,790
of your mat inhale lengthen look down

282
00:18:50,790 –> 00:18:54,940
exhale fold in inhale all the way up

283
00:18:54,940 –> 00:19:01,120
reach up exhale inhale reach wide with

284
00:19:01,120 –> 00:19:04,480
the arms exhale wrap the left arm under

285
00:19:04,480 –> 00:19:06,100
the right forearms and palms coming

286
00:19:06,100 –> 00:19:08,440
together so left arm under right pubic

287
00:19:08,440 –> 00:19:10,600
bone tucks forward sink the hips back

288
00:19:10,600 –> 00:19:13,830
elbow start to move towards the kneecaps

289
00:19:13,830 –> 00:19:16,840
we’re coming into a forward bend inhale

290
00:19:16,840 –> 00:19:19,750
here exhale weight into the toes into

291
00:19:19,750 –> 00:19:21,550
the balls of your feet lift your hips

292
00:19:21,550 –> 00:19:25,140
draw the elbows in and breathe

293
00:19:41,860 –> 00:19:48,020
one more exhalation now bending the

294
00:19:48,020 –> 00:19:50,419
knees slide your elbows forward towards

295
00:19:50,419 –> 00:19:52,820
those kneecap keep your hips drop pubic

296
00:19:52,820 –> 00:19:55,400
bone moving forward lift the elbows and

297
00:19:55,400 –> 00:20:18,320
hold inhale exhale use both legs

298
00:20:18,320 –> 00:20:21,620
pressing them to straight exhale release

299
00:20:21,620 –> 00:20:23,950
the arms inhale reach up

300
00:20:23,950 –> 00:20:26,030
interlace your fingers inner thighs

301
00:20:26,030 –> 00:20:30,909
moving down exhale we lean to the right

302
00:20:49,920 –> 00:20:56,220
inhale Center exhale lengthen forward

303
00:20:56,220 –> 00:21:00,280
inhale partway up exhale plant the palms

304
00:21:00,280 –> 00:21:06,780
hopper step into plank chaturanga inhale

305
00:21:06,780 –> 00:21:17,830
exhale down and from here up off your

306
00:21:17,830 –> 00:21:20,590
right heel extend the left leg bend the

307
00:21:20,590 –> 00:21:22,600
left knee the right heel starts to sink

308
00:21:22,600 –> 00:21:25,380
we’re looking under our left armpit

309
00:21:25,380 –> 00:21:27,640
continue to hold here if this feels like

310
00:21:27,640 –> 00:21:29,890
enough for you stay here lifting your

311
00:21:29,890 –> 00:21:34,630
left knee if you’re comfortable the left

312
00:21:34,630 –> 00:21:37,030
leg may step back to the right side of

313
00:21:37,030 –> 00:21:39,820
the mat lift your hips high reach your

314
00:21:39,820 –> 00:21:42,010
left fingertips towards the front of the

315
00:21:42,010 –> 00:21:44,970
room and Bri

316
00:22:01,200 –> 00:22:04,050
wherever you are inhaling as you exhale

317
00:22:04,050 –> 00:22:06,390
draw the navel in we’re rotating back

318
00:22:06,390 –> 00:22:11,610
into our plank chaturanga inhale up

319
00:22:11,610 –> 00:22:18,740
exhale down now inhale your down dog

320
00:22:18,740 –> 00:22:23,370
exhale chaturanga nice and slow inhale

321
00:22:23,370 –> 00:22:27,590
down dog exhale chaturanga

322
00:22:27,590 –> 00:22:29,730
you need to bring your knees down go

323
00:22:29,730 –> 00:22:39,750
ahead inhale exhale per for we’re doing

324
00:22:39,750 –> 00:23:08,360
ten five six seven eight nine last one

325
00:23:10,700 –> 00:23:15,470
press back and then come onto your knees

326
00:23:15,470 –> 00:23:20,210
turn your toes under come all the way up

327
00:23:20,210 –> 00:23:25,830
press out through the palms keep

328
00:23:25,830 –> 00:23:28,410
pressing your toes down reaching wide

329
00:23:28,410 –> 00:23:30,450
across the front of the body take your

330
00:23:30,450 –> 00:23:32,460
arms behind you coming into reverse

331
00:23:32,460 –> 00:23:35,970
prayer or grab your opposite elbow now

332
00:23:35,970 –> 00:23:37,350
loop the shoulders down and away from

333
00:23:37,350 –> 00:23:39,450
the ears your knees are moving down but

334
00:23:39,450 –> 00:23:41,880
your thighs are drawing up lift your

335
00:23:41,880 –> 00:23:44,120
chest

336
00:24:03,320 –> 00:24:06,900
inhale look forward exhale release those

337
00:24:06,900 –> 00:24:09,030
hands and we’re going to come to a

338
00:24:09,030 –> 00:24:12,330
seated position with both feet out in

339
00:24:12,330 –> 00:24:15,330
front of us draw the skin up from under

340
00:24:15,330 –> 00:24:16,800
your sit bone so you’re sitting up nice

341
00:24:16,800 –> 00:24:19,650
and tall reach forward interlace your

342
00:24:19,650 –> 00:24:20,340
fingers

343
00:24:20,340 –> 00:24:23,340
draw your upper back back shoulder

344
00:24:23,340 –> 00:24:26,430
blades separating and hold keep pressing

345
00:24:26,430 –> 00:24:28,590
forward through the heels enter lines of

346
00:24:28,590 –> 00:24:31,440
the legs moving forward and away from

347
00:24:31,440 –> 00:24:33,300
you so you feel the inner lines of the

348
00:24:33,300 –> 00:24:37,440
legs as you sink back and hold a little

349
00:24:37,440 –> 00:24:39,450
curl in the spine here we want to keep

350
00:24:39,450 –> 00:24:44,150
long in the spine but engage your core

351
00:24:49,220 –> 00:24:52,920
next option release your hands thumbs to

352
00:24:52,920 –> 00:24:57,170
your temples elbows open wide and hold

353
00:25:09,080 –> 00:25:12,330
and one more reach up palms together

354
00:25:12,330 –> 00:25:17,340
bend the elbows and hold for five four

355
00:25:17,340 –> 00:25:25,559
three two and one

356
00:25:25,559 –> 00:25:28,289
sit up nice and tall root the sit bones

357
00:25:28,289 –> 00:25:30,299
down you may have to shift around to get

358
00:25:30,299 –> 00:25:32,640
onto the sit bones inhale lengthen up

359
00:25:32,640 –> 00:25:35,220
reach up exhale we’re going to reach our

360
00:25:35,220 –> 00:25:37,260
left hand towards the outside of our

361
00:25:37,260 –> 00:25:40,500
right leg or foot now start to use the

362
00:25:40,500 –> 00:25:42,539
left arm to lift the right leg deep

363
00:25:42,539 –> 00:25:44,880
inhale exhale reach the right arm back

364
00:25:44,880 –> 00:25:47,070
and we’re opening into a twist look back

365
00:25:47,070 –> 00:25:49,200
press your right heel forward doesn’t

366
00:25:49,200 –> 00:25:50,429
matter if you’re holding on your side of

367
00:25:50,429 –> 00:25:52,380
the knee it doesn’t matter if you’re

368
00:25:52,380 –> 00:26:08,039
holding the outside of the ankle deep

369
00:26:08,039 –> 00:26:09,059
inhale here

370
00:26:09,059 –> 00:26:12,090
as you exhale rotate forward crossing

371
00:26:12,090 –> 00:26:14,400
the right arm over the right knee so

372
00:26:14,400 –> 00:26:16,200
you’ve crossed your right arm over your

373
00:26:16,200 –> 00:26:18,809
left bend your right knee try to sit up

374
00:26:18,809 –> 00:26:20,659
nice and tall deep inhale here exhale

375
00:26:20,659 –> 00:26:24,659
extend the leg let’s do that two more

376
00:26:24,659 –> 00:26:28,710
times inhale bend the knee exhale extend

377
00:26:28,710 –> 00:26:32,820
the leg one more time inhale bend the

378
00:26:32,820 –> 00:26:40,909
knee exhale extend the leg and hold

379
00:26:48,139 –> 00:26:50,700
think about that left leg left heel

380
00:26:50,700 –> 00:26:52,799
pressing forward switch the grip of your

381
00:26:52,799 –> 00:26:54,719
hands to the underside of your right

382
00:26:54,719 –> 00:26:57,059
thigh now hug with your belly as you

383
00:26:57,059 –> 00:27:00,299
slowly roll on to your back keep your

384
00:27:00,299 –> 00:27:02,429
fingers interlace behind the let the

385
00:27:02,429 –> 00:27:03,960
right thigh pressing the left heel

386
00:27:03,960 –> 00:27:06,779
forward reach that right heel away from

387
00:27:06,779 –> 00:27:09,719
the left deep inhale here exhale reach

388
00:27:09,719 –> 00:27:13,249
up and back with those fingertips inhale

389
00:27:13,249 –> 00:27:15,509
exhale draw the shoulder blades off the

390
00:27:15,509 –> 00:27:17,909
floor reach forward past the right leg

391
00:27:17,909 –> 00:27:20,549
left leg comes up as well now press the

392
00:27:20,549 –> 00:27:22,589
left heel forward interlace your fingers

393
00:27:22,589 –> 00:27:24,059
you’re not touching the back of the

394
00:27:24,059 –> 00:27:26,070
right thigh and for 10 counts we’re

395
00:27:26,070 –> 00:27:35,719
going to hold nine eight seven six five

396
00:27:35,719 –> 00:27:45,719
four three two and one now draw both

397
00:27:45,719 –> 00:27:47,580
knees into the chest hold the knees

398
00:27:47,580 –> 00:27:58,529
gently rock from side to side massaging

399
00:27:58,529 –> 00:28:01,200
the lower back crossing the ankles hold

400
00:28:01,200 –> 00:28:04,489
the backs of your legs Rock to sitting

401
00:28:04,489 –> 00:28:08,729
extend your legs draw the skin out from

402
00:28:08,729 –> 00:28:10,409
underneath your sit bone so you can sit

403
00:28:10,409 –> 00:28:14,869
up nice and tall inhale lengthen up

404
00:28:14,869 –> 00:28:17,519
exhale lengthen forward reach the right

405
00:28:17,519 –> 00:28:19,739
hand to the outside of your left foot

406
00:28:19,739 –> 00:28:21,869
now using the strength of your left arm

407
00:28:21,869 –> 00:28:24,779
lift a right arm lift the left leg reach

408
00:28:24,779 –> 00:28:26,460
the left arm back and we’re opening up

409
00:28:26,460 –> 00:28:29,669
into a twist reach back and look back

410
00:28:29,669 –> 00:28:34,039
left heel keeps moving forward

411
00:28:49,870 –> 00:28:53,799
deep inhale here actively rotating

412
00:28:53,799 –> 00:28:55,779
forward crossing the left arm over the

413
00:28:55,779 –> 00:28:57,700
right bend the knee in towards your

414
00:28:57,700 –> 00:28:59,380
chest we’re going to try to sit up nice

415
00:28:59,380 –> 00:29:03,850
and tall inhale exhale Mimi straighten

416
00:29:03,850 –> 00:29:05,289
the leg a bit drawing the shoulder

417
00:29:05,289 –> 00:29:07,179
blades down the back inhale bend the

418
00:29:07,179 –> 00:29:11,169
knees exhale straighten the leg so we’re

419
00:29:11,169 –> 00:29:13,210
just bending the left knee inhale bend

420
00:29:13,210 –> 00:29:16,870
the knee exhale straighten the leg and

421
00:29:16,870 –> 00:29:36,309
hold for five four three two and one

422
00:29:36,309 –> 00:29:40,179
final exhalation switch the grip of your

423
00:29:40,179 –> 00:29:43,570
hands to behind the left thigh hold the

424
00:29:43,570 –> 00:29:46,360
belly so keep that sense of contraction

425
00:29:46,360 –> 00:29:49,330
in the belly as you slowly start to roll

426
00:29:49,330 –> 00:29:53,559
out onto your back keep pressing the

427
00:29:53,559 –> 00:29:56,080
right heel forward left heel presses

428
00:29:56,080 –> 00:29:58,029
away from the right even with the knee

429
00:29:58,029 –> 00:30:00,429
slightly bent imagine that the heels are

430
00:30:00,429 –> 00:30:04,450
moving away from one another deep inhale

431
00:30:04,450 –> 00:30:06,720
reach up and back with those fingertips

432
00:30:06,720 –> 00:30:09,460
exhale draw the shoulder blades off the

433
00:30:09,460 –> 00:30:13,000
mat reach forward past the leg lift the

434
00:30:13,000 –> 00:30:14,140
right heel hold

435
00:30:14,140 –> 00:30:16,210
interlace your fingers but don’t touch

436
00:30:16,210 –> 00:30:20,799
the back of the left thigh and ten nine

437
00:30:20,799 –> 00:30:31,850
eight seven six five

438
00:30:31,850 –> 00:30:39,170
four three two and one both knees into

439
00:30:39,170 –> 00:30:42,230
the chest hold the knees gently rock

440
00:30:42,230 –> 00:30:52,550
from side to side and shins parallel to

441
00:30:52,550 –> 00:30:55,010
the ceiling flex out through your heels

442
00:30:55,010 –> 00:30:57,230
reach your arms up and back interlacing

443
00:30:57,230 –> 00:30:59,090
your fingers rest your head in your

444
00:30:59,090 –> 00:31:02,240
palms elbows are wide deep inhale here

445
00:31:02,240 –> 00:31:05,690
exhale curl the shoulder blades up off

446
00:31:05,690 –> 00:31:07,640
the floor now press your head into your

447
00:31:07,640 –> 00:31:10,640
palms keep your knees bent inhale just

448
00:31:10,640 –> 00:31:13,760
tap your heels to the floor exhale shins

449
00:31:13,760 –> 00:31:23,620
parallel to the ceiling and nine eight

450
00:31:25,630 –> 00:31:53,570
seven six five four three two one and

451
00:31:53,570 –> 00:31:56,390
hold bring your head down keep your head

452
00:31:56,390 –> 00:31:59,300
in your palms fingers interlaced elbows

453
00:31:59,300 –> 00:32:02,450
wide extend the legs completely point

454
00:32:02,450 –> 00:32:05,120
through the base of your big toe take

455
00:32:05,120 –> 00:32:06,950
the outs the backs of your thighs away

456
00:32:06,950 –> 00:32:08,000
from one another

457
00:32:08,000 –> 00:32:10,520
keep sinking the navel gently start to

458
00:32:10,520 –> 00:32:13,070
point the legs forward if you feel your

459
00:32:13,070 –> 00:32:15,740
backs start to pull up off the mat stop

460
00:32:15,740 –> 00:32:17,810
that’s where you want to go too you

461
00:32:17,810 –> 00:32:19,610
don’t want to go any further and hold

462
00:32:19,610 –> 00:32:25,810
for ten nine

463
00:32:26,010 –> 00:32:49,650
eight seven six five four three two and

464
00:32:49,650 –> 00:32:52,390
one

465
00:32:52,390 –> 00:32:55,720
cross the ankles grab the backs of your

466
00:32:55,720 –> 00:32:57,580
thighs with your hands Rock yourself

467
00:32:57,580 –> 00:33:00,310
forward any way you like coming forward

468
00:33:00,310 –> 00:33:03,040
onto the hands and knees palms are

469
00:33:03,040 –> 00:33:05,650
beneath the shoulders knees beneath the

470
00:33:05,650 –> 00:33:09,040
hips turn your toes under tuck your

471
00:33:09,040 –> 00:33:12,270
tailbone up and come into downward dog

472
00:33:12,270 –> 00:33:15,010
and from here bring your heels together

473
00:33:15,010 –> 00:33:18,640
turn your toes out a little bend in the

474
00:33:18,640 –> 00:33:21,490
knees as you inhale exhale press to

475
00:33:21,490 –> 00:33:23,140
lower the heels back towards the mat

476
00:33:23,140 –> 00:33:26,650
inhale bend the knees exhale press to

477
00:33:26,650 –> 00:33:27,130
the heart

478
00:33:27,130 –> 00:33:30,910
one more inhale exhale press the lower

479
00:33:30,910 –> 00:33:33,370
keeping those heels down option bring

480
00:33:33,370 –> 00:33:35,590
the hands closer together they’re not

481
00:33:35,590 –> 00:33:38,140
quite touching lower the elbows heel

482
00:33:38,140 –> 00:33:44,730
stay down for five four three

483
00:33:47,560 –> 00:33:52,180
– one straightening the arms right heel

484
00:33:52,180 –> 00:33:54,660
stays turned in left foot steps forward

485
00:33:54,660 –> 00:33:57,040
inhale to windmill all the way up to

486
00:33:57,040 –> 00:33:58,800
standing

487
00:33:58,800 –> 00:34:03,250
very nice reach wide with the arms check

488
00:34:03,250 –> 00:34:04,960
to see that your ankles are beneath your

489
00:34:04,960 –> 00:34:09,668
ribs deep inhale here exhale reach

490
00:34:09,668 –> 00:34:11,909
around your back interlace your fingers

491
00:34:11,909 –> 00:34:15,840
then we want our toes nice and wide and

492
00:34:15,840 –> 00:34:18,250
pointing straight forward from the heels

493
00:34:18,250 –> 00:34:21,159
take your tailbone down and lift your

494
00:34:21,159 –> 00:34:24,280
hip bones start to look up press the

495
00:34:24,280 –> 00:34:26,590
knuckles down try to open through the

496
00:34:26,590 –> 00:34:30,880
throat think of this as a pose so we’re

497
00:34:30,880 –> 00:34:32,770
broadening across the chest broadening

498
00:34:32,770 –> 00:34:36,929
across the hips tailbone moving down

499
00:34:37,110 –> 00:34:41,739
deep inhale here exhale we’re going to

500
00:34:41,739 –> 00:34:43,929
start to lengthen forward hinging at the

501
00:34:43,929 –> 00:34:46,719
hip creases let your body come forward

502
00:34:46,719 –> 00:34:49,840
lift the knuckles soften the bend in

503
00:34:49,840 –> 00:34:52,060
your knees inhale re lengthen look at

504
00:34:52,060 –> 00:34:53,969
the floor as you draw your chest forward

505
00:34:53,969 –> 00:34:58,150
soft knees inhale bend the knees exhale

506
00:34:58,150 –> 00:35:00,190
press to straighten the legs pressing

507
00:35:00,190 –> 00:35:02,140
outward through the feet let your head

508
00:35:02,140 –> 00:35:04,960
drop inhale lengthen the chest forward

509
00:35:04,960 –> 00:35:08,620
bend the knees exhale press to

510
00:35:08,620 –> 00:35:10,240
straighten straighten by pressing

511
00:35:10,240 –> 00:35:11,710
outward through the outsides of your

512
00:35:11,710 –> 00:35:14,920
feet inhale one more time bend the knees

513
00:35:14,920 –> 00:35:18,340
look forward exhale press to straighten

514
00:35:18,340 –> 00:35:19,690
pressing through the outsides of your

515
00:35:19,690 –> 00:35:21,790
feet make sure the big toe side of your

516
00:35:21,790 –> 00:35:26,430
foot is also grounded

517
00:35:40,400 –> 00:35:42,680
try to let your head hang like a

518
00:35:42,680 –> 00:35:46,640
pendulum and then bring your hands into

519
00:35:46,640 –> 00:35:49,250
your back walk your hands forward just

520
00:35:49,250 –> 00:35:51,320
beneath your shoulders and then take

521
00:35:51,320 –> 00:35:53,330
your arms as far away from you as you

522
00:35:53,330 –> 00:35:55,580
can while connecting your palms to the

523
00:35:55,580 –> 00:35:59,410
floor take your legs a little bit wider

524
00:35:59,410 –> 00:36:02,980
without over stretching the inner thighs

525
00:36:02,980 –> 00:36:04,910
deep inhale here

526
00:36:04,910 –> 00:36:07,310
as you exhale drop your head through

527
00:36:07,310 –> 00:36:08,750
your upper arms and try to keep your

528
00:36:08,750 –> 00:36:11,690
hips in line with your heels if you’re

529
00:36:11,690 –> 00:36:13,040
really close to the ground and you’re

530
00:36:13,040 –> 00:36:14,630
comfortable you can bring your forearms

531
00:36:14,630 –> 00:36:17,110
down

532
00:36:33,390 –> 00:36:36,300
and final exhalation let’s straighten

533
00:36:36,300 –> 00:36:40,170
the arms walk the hands back under the

534
00:36:40,170 –> 00:36:42,780
shoulders heel toe your feet closer

535
00:36:42,780 –> 00:36:45,600
together and we’re going to stop with

536
00:36:45,600 –> 00:36:48,300
our heels turned in our toes turned out

537
00:36:48,300 –> 00:36:50,970
now take a look at your legs see that

538
00:36:50,970 –> 00:36:53,160
your knees are just over your heels

539
00:36:53,160 –> 00:36:56,550
bring your hands to your thighs use the

540
00:36:56,550 –> 00:36:58,440
strength of your arms gently to draw the

541
00:36:58,440 –> 00:36:59,970
knees away from one another so we’re

542
00:36:59,970 –> 00:37:03,890
feeling that through the inner thighs

543
00:37:05,360 –> 00:37:08,640
lifting your chest bring your hands to

544
00:37:08,640 –> 00:37:13,050
your heart center it come up off your

545
00:37:13,050 –> 00:37:15,810
heels pressing outward through the balls

546
00:37:15,810 –> 00:37:23,400
of the feet and from here reach your

547
00:37:23,400 –> 00:37:25,890
right arm up bend the elbow use your

548
00:37:25,890 –> 00:37:31,400
left arm to drop the right shoulder and

549
00:37:31,400 –> 00:37:34,350
then maybe reach around the back find

550
00:37:34,350 –> 00:37:36,750
the right hand with the left draw the

551
00:37:36,750 –> 00:37:40,190
elbows away from one another

552
00:37:49,890 –> 00:37:54,369
and switch when you’re ready same thing

553
00:37:54,369 –> 00:37:56,650
if you can’t find the clasp pants just

554
00:37:56,650 –> 00:37:58,959
hold your left elbow it’s totally fine

555
00:37:58,959 –> 00:38:01,660
to do it that way he’ll stay up and hold

556
00:38:01,660 –> 00:38:18,670
for five four three two and one let’s

557
00:38:18,670 –> 00:38:20,680
lower the heels down straighten the legs

558
00:38:20,680 –> 00:38:26,019
release the arms reaching wide turn your

559
00:38:26,019 –> 00:38:28,089
right toes towards the back of your mat

560
00:38:28,089 –> 00:38:30,719
your left toes in about 45 degrees

561
00:38:30,719 –> 00:38:33,759
aligning your right heel with your left

562
00:38:33,759 –> 00:38:38,140
deep inhale exhale draw your right hip

563
00:38:38,140 –> 00:38:41,019
in and lengthen towards the back of your

564
00:38:41,019 –> 00:38:42,670
mat don’t bring the hand down yet

565
00:38:42,670 –> 00:38:45,150
just keep lengthening the right side and

566
00:38:45,150 –> 00:38:47,950
then wherever that right hand ends up

567
00:38:47,950 –> 00:38:49,569
leave it there try to keep your right

568
00:38:49,569 –> 00:38:52,779
side long left arm reaches up deep

569
00:38:52,779 –> 00:38:54,549
breaths here look up if you’re

570
00:38:54,549 –> 00:38:57,959
comfortable triangle pose

571
00:39:06,710 –> 00:39:09,390
one more exhalation we’re going to bend

572
00:39:09,390 –> 00:39:11,490
the right knee and rotate towards our

573
00:39:11,490 –> 00:39:14,040
right foot fingertips on either side of

574
00:39:14,040 –> 00:39:16,650
the right foot now walk your left leg in

575
00:39:16,650 –> 00:39:18,570
so your legs are separated one legs

576
00:39:18,570 –> 00:39:22,320
lengths heels are lines inhale bend the

577
00:39:22,320 –> 00:39:25,140
knee right knee bends exhale draw the

578
00:39:25,140 –> 00:39:29,240
right hip back inhale bend the knee

579
00:39:29,240 –> 00:39:33,630
exhale draw the right hip back inhale

580
00:39:33,630 –> 00:39:37,740
bend the knee exhale draw it back one

581
00:39:37,740 –> 00:39:44,340
more now stay here let your head bow if

582
00:39:44,340 –> 00:39:46,500
you like you can reach up and interlace

583
00:39:46,500 –> 00:39:48,240
your fingers behind your back

584
00:39:48,240 –> 00:39:50,940
inhale to realign fin knuckles reaching

585
00:39:50,940 –> 00:39:54,120
up exhale bow your head maybe your head

586
00:39:54,120 –> 00:39:56,160
comes somewhere on to the shin or knee

587
00:39:56,160 –> 00:40:05,000
and hold for five four three

588
00:40:09,179 –> 00:40:12,179
to

589
00:40:12,310 –> 00:40:15,250
and one bring your hands into your back

590
00:40:15,250 –> 00:40:17,530
of your arms are extended bend your

591
00:40:17,530 –> 00:40:20,230
right knee start to look forward of your

592
00:40:20,230 –> 00:40:22,780
right foot left leg comes up you’re just

593
00:40:22,780 –> 00:40:24,940
on the right left fingertips beneath

594
00:40:24,940 –> 00:40:27,610
your shoulder on the floor and in line

595
00:40:27,610 –> 00:40:30,640
with your right foot point to your left

596
00:40:30,640 –> 00:40:34,180
toes reach the right arm up if you’re

597
00:40:34,180 –> 00:40:37,800
comfortable you can start to look up

598
00:40:49,290 –> 00:40:51,750
bend your right knee step all the way

599
00:40:51,750 –> 00:40:54,090
back with the left leg and inhale to

600
00:40:54,090 –> 00:40:57,900
windmill to standing and release check

601
00:40:57,900 –> 00:41:00,420
your spacing make sure your ankles are

602
00:41:00,420 –> 00:41:03,270
beneath your wrists left toes pointing

603
00:41:03,270 –> 00:41:05,160
forward right toes pointing in 45

604
00:41:05,160 –> 00:41:08,850
degrees aligning your heels deep inhale

605
00:41:08,850 –> 00:41:12,630
here exhale draw that left hip in keep

606
00:41:12,630 –> 00:41:14,580
reaching forward with the left fingertip

607
00:41:14,580 –> 00:41:18,480
keep your left side long reaching

608
00:41:18,480 –> 00:41:21,060
reaching reaching and then wherever the

609
00:41:21,060 –> 00:41:23,190
hand comes down should feel comfortable

610
00:41:23,190 –> 00:41:28,940
reach the right arm up and look up

611
00:41:53,320 –> 00:41:55,990
and as you exhale we’re going to start

612
00:41:55,990 –> 00:41:59,920
to bed the laughs knee rotate forward

613
00:41:59,920 –> 00:42:02,170
towards your left foot fingertips on

614
00:42:02,170 –> 00:42:04,180
either side of the left foot step your

615
00:42:04,180 –> 00:42:05,530
right leg in so that your feet are

616
00:42:05,530 –> 00:42:08,080
separated but one legs length heels are

617
00:42:08,080 –> 00:42:10,120
aligned hips are square to the front of

618
00:42:10,120 –> 00:42:12,520
the mat draw your left hip back inhale

619
00:42:12,520 –> 00:42:14,800
bend the knee bend the left knee exhale

620
00:42:14,800 –> 00:42:19,080
draw the left hip back inhale Bend

621
00:42:19,080 –> 00:42:25,230
exhale draw it back inhale then exhale

622
00:42:25,230 –> 00:42:36,880
draw it back last one keep drawing that

623
00:42:36,880 –> 00:42:39,400
hip back if you like interlace your

624
00:42:39,400 –> 00:42:41,170
fingers behind your back the way that

625
00:42:41,170 –> 00:42:44,110
feels strange to you draw your chest

626
00:42:44,110 –> 00:42:45,730
forward as you inhale knuckles drawing

627
00:42:45,730 –> 00:42:48,430
away from your body exhale bow your head

628
00:42:48,430 –> 00:42:54,360
and try to release here for five breaths

629
00:43:10,750 –> 00:43:14,400
hands into the back bend your left knee

630
00:43:14,400 –> 00:43:17,710
start to walk your hands forward right

631
00:43:17,710 –> 00:43:20,830
leg comes up right fingertips under the

632
00:43:20,830 –> 00:43:23,099
shoulder and in line with your left toes

633
00:43:23,099 –> 00:43:25,720
chest drawing forward point the right

634
00:43:25,720 –> 00:43:30,400
toes reach the left arm up imagine that

635
00:43:30,400 –> 00:43:33,180
you could look up

636
00:43:46,440 –> 00:43:48,569
and from here just step your right foot

637
00:43:48,569 –> 00:43:53,549
forward bring your hands to your shins

638
00:43:53,549 –> 00:43:56,160
you’re looking down inhale lengthen

639
00:43:56,160 –> 00:44:02,210
forward exhale soften and fold forward

640
00:44:02,210 –> 00:44:05,250
now take your hands around the backs of

641
00:44:05,250 –> 00:44:09,660
your legs very gentle here holding the

642
00:44:09,660 –> 00:44:10,740
backs of your shins

643
00:44:10,740 –> 00:44:12,720
bend your knees until your belly and

644
00:44:12,720 –> 00:44:16,260
your thighs meet one another inhale

645
00:44:16,260 –> 00:44:19,440
lengthen look down exhale keep that

646
00:44:19,440 –> 00:44:24,500
chest to thigh contact bow forward

647
00:44:44,330 –> 00:44:47,580
from here look down at your toes bring

648
00:44:47,580 –> 00:44:50,940
your fingertips forward now turn your

649
00:44:50,940 –> 00:44:55,020
toes out heels are connected bend your

650
00:44:55,020 –> 00:45:01,110
knees turn the knees out and walk your

651
00:45:01,110 –> 00:45:05,850
arms forward keep the energy of your sit

652
00:45:05,850 –> 00:45:09,200
bones moving back

653
00:45:32,190 –> 00:45:34,829
very nice and from here come to a seated

654
00:45:34,829 –> 00:45:37,140
cross-legged position at the top of your

655
00:45:37,140 –> 00:45:41,339
mat sitting up nice and tall we’re just

656
00:45:41,339 –> 00:45:42,690
going to roll the shoulders out a few

657
00:45:42,690 –> 00:45:44,579
times hold the knees with your hands

658
00:45:44,579 –> 00:45:47,940
inhale lift the shoulders exhale drop

659
00:45:47,940 –> 00:45:55,099
them down in hand exhale

660
00:46:05,360 –> 00:46:15,650
one more and we’ll extend the legs draw

661
00:46:15,650 –> 00:46:18,760
the skin out from under your sit bones

662
00:46:18,760 –> 00:46:22,340
reach forward and for a count of 10

663
00:46:22,340 –> 00:46:24,380
we’re going to roll towards the mat keep

664
00:46:24,380 –> 00:46:30,910
the belly drawn in for ten nine eight

665
00:46:32,800 –> 00:46:40,730
seven six five you need to roll out just

666
00:46:40,730 –> 00:46:48,910
roll out four three two

667
00:46:49,180 –> 00:46:53,680
and one come all the way down and hug

668
00:46:53,680 –> 00:46:55,450
your knees in towards your chest take a

669
00:46:55,450 –> 00:47:03,190
breath here and then bring the soles of

670
00:47:03,190 –> 00:47:05,980
your feet to the mat hip distance apart

671
00:47:05,980 –> 00:47:08,109
you can riche reach to tickle your heels

672
00:47:08,109 –> 00:47:09,970
with your fingertips sometimes that’ll

673
00:47:09,970 –> 00:47:11,410
give you the appropriate spacing

674
00:47:11,410 –> 00:47:13,210
basically when you come up into bridge

675
00:47:13,210 –> 00:47:14,770
you want to try to keep your knees

676
00:47:14,770 –> 00:47:17,200
behind your heels or in line with them

677
00:47:17,200 –> 00:47:19,690
not forward of the ankles take a deep

678
00:47:19,690 –> 00:47:23,260
inhalation exhale lift your hips keep

679
00:47:23,260 –> 00:47:25,240
moving your knees away from your chest

680
00:47:25,240 –> 00:47:27,549
interlace your fingers and walk your

681
00:47:27,549 –> 00:47:30,240
shoulder blades towards one another

682
00:47:30,240 –> 00:47:32,680
lifting the hips high we’re going to try

683
00:47:32,680 –> 00:47:34,900
to pick up the pubic bone so we feel a

684
00:47:34,900 –> 00:47:41,440
stretch through the hip flexors and then

685
00:47:41,440 –> 00:47:43,390
try to release your glute so it’ll feel

686
00:47:43,390 –> 00:47:45,160
literally like your glutes are falling

687
00:47:45,160 –> 00:47:52,900
off the body and staying here if you’re

688
00:47:52,900 –> 00:47:54,940
comfortable here stay here for another

689
00:47:54,940 –> 00:47:57,369
five breaths if you’d like to move on

690
00:47:57,369 –> 00:47:59,829
and you’re comfortable moving into full

691
00:47:59,829 –> 00:48:02,260
wheel pose make sure that you’re doing

692
00:48:02,260 –> 00:48:04,089
this with a professional first you don’t

693
00:48:04,089 –> 00:48:05,500
want to try this on your own at home

694
00:48:05,500 –> 00:48:08,200
come up onto the crown of your head your

695
00:48:08,200 –> 00:48:10,420
palms are beneath your shoulders and

696
00:48:10,420 –> 00:48:12,460
pointing fingertips pointing back

697
00:48:12,460 –> 00:48:16,380
towards the feet now lift your hips high

698
00:48:16,559 –> 00:48:19,839
press down into the outside the base of

699
00:48:19,839 –> 00:48:22,230
your palms

700
00:48:32,030 –> 00:48:35,720
and release come on down nice and

701
00:48:35,720 –> 00:48:37,150
controlled

702
00:48:37,150 –> 00:48:40,970
everyone lowers out lower back meets the

703
00:48:40,970 –> 00:48:44,090
mat and the knees come together open

704
00:48:44,090 –> 00:48:47,360
your arms wide heels are wider than your

705
00:48:47,360 –> 00:48:52,870
knees knees are resting on one another

706
00:49:03,160 –> 00:49:07,700
and from here separate the knees knees

707
00:49:07,700 –> 00:49:09,350
in line with hips heels in line with

708
00:49:09,350 –> 00:49:13,010
knees hands beside you on your mat pick

709
00:49:13,010 –> 00:49:16,280
your legs up and they’ll start to reach

710
00:49:16,280 –> 00:49:17,870
your heels back you’re looking at your

711
00:49:17,870 –> 00:49:20,420
kneecaps so don’t worry if your toes

712
00:49:20,420 –> 00:49:22,220
don’t touch the floor look at your

713
00:49:22,220 –> 00:49:25,790
kneecaps flex your toes back towards you

714
00:49:25,790 –> 00:49:28,610
and keep pressing the heels away from

715
00:49:28,610 –> 00:49:29,470
you

716
00:49:29,470 –> 00:49:32,990
if you’re comfortable and you want to

717
00:49:32,990 –> 00:49:34,880
interlace your fingers from here go

718
00:49:34,880 –> 00:49:41,360
ahead imagine that your chest is still

719
00:49:41,360 –> 00:49:44,090
broad and there’s space and the throat

720
00:49:44,090 –> 00:49:47,170
for deep breathing

721
00:50:03,170 –> 00:50:06,840
and from here we’re going to come into

722
00:50:06,840 –> 00:50:09,210
our shoulder stand fingertips pointing

723
00:50:09,210 –> 00:50:11,430
straight up palms resting on your lower

724
00:50:11,430 –> 00:50:14,490
back start to lift your legs you don’t

725
00:50:14,490 –> 00:50:17,310
want to come on to the neck the neck is

726
00:50:17,310 –> 00:50:19,080
not on the floor you’re on the tops of

727
00:50:19,080 –> 00:50:20,940
your shoulders now press out through the

728
00:50:20,940 –> 00:50:25,980
base of your big toe your big toe

729
00:50:25,980 –> 00:50:27,420
knuckles are touching it feels almost

730
00:50:27,420 –> 00:50:29,040
like you’re reaching for the ceiling

731
00:50:29,040 –> 00:50:32,460
with your feet with your toes now

732
00:50:32,460 –> 00:50:36,500
lengthen the front of your body upward

733
00:50:48,230 –> 00:50:57,020
five more breaths for five or

734
00:50:59,130 –> 00:51:05,260
three two

735
00:51:05,260 –> 00:51:08,320
and one and from here start to bend your

736
00:51:08,320 –> 00:51:11,770
knees towards your forehead if your

737
00:51:11,770 –> 00:51:14,230
knees comfortably rest on your forehead

738
00:51:14,230 –> 00:51:15,869
take a breath here

739
00:51:15,869 –> 00:51:31,680
maybe interlacing the fingers again and

740
00:51:31,680 –> 00:51:34,450
from here if you know it’s time for you

741
00:51:34,450 –> 00:51:36,460
to come out come out and just lay on

742
00:51:36,460 –> 00:51:37,750
your mat we’re getting ready for

743
00:51:37,750 –> 00:51:39,910
shavasana if you want to try to drop

744
00:51:39,910 –> 00:51:43,710
your knees towards your ears go ahead

745
00:51:58,980 –> 00:52:00,900
and wherever you are bring your knees

746
00:52:00,900 –> 00:52:04,550
back to your forehead plant your palms

747
00:52:04,550 –> 00:52:08,390
securely on the floor and then slowly

748
00:52:08,390 –> 00:52:12,150
start to articulate each vertebrae onto

749
00:52:12,150 –> 00:52:14,640
the floor using your core and the

750
00:52:14,640 –> 00:52:17,490
strength of your arms to lower the hips

751
00:52:17,490 –> 00:52:20,339
down when you get towards the lower back

752
00:52:20,339 –> 00:52:24,240
it’ll get more challenging and then as

753
00:52:24,240 –> 00:52:30,150
an option extend your legs otherwise

754
00:52:30,150 –> 00:52:31,829
just bring the soles of your feet to the

755
00:52:31,829 –> 00:52:33,930
floor at this point and you can continue

756
00:52:33,930 –> 00:52:38,550
to challenge the core by extending the

757
00:52:38,550 –> 00:52:42,240
legs until you feel like you need to

758
00:52:42,240 –> 00:52:46,859
either bend the knees or the heels come

759
00:52:46,859 –> 00:52:53,130
to the mat and from here before we move

760
00:52:53,130 –> 00:52:55,200
completely into shavasana just bring the

761
00:52:55,200 –> 00:52:56,730
soles of your feet together let your

762
00:52:56,730 –> 00:52:59,099
knees drop open reach your arms open

763
00:52:59,099 –> 00:53:01,770
nice and wide into a v-shape so you’re

764
00:53:01,770 –> 00:53:04,410
reaching up and back a deep inhalations

765
00:53:04,410 –> 00:53:07,170
feeling like the torso is lifting away

766
00:53:07,170 –> 00:53:09,390
from the floor but the limbs the arms

767
00:53:09,390 –> 00:53:12,000
and legs are staying securely fastened

768
00:53:12,000 –> 00:53:14,270
to the floor

769
00:53:38,220 –> 00:53:43,540
and drawing your knees together let your

770
00:53:43,540 –> 00:53:45,609
legs passively drop to the right your

771
00:53:45,609 –> 00:53:47,650
arms moving to shoulder shoulder height

772
00:53:47,650 –> 00:53:50,770
look towards the left if you’re

773
00:53:50,770 –> 00:53:52,540
comfortable you can hold your left big

774
00:53:52,540 –> 00:53:58,119
toe with your right hand your left

775
00:53:58,119 –> 00:53:59,859
shoulder should stay down so if it’s

776
00:53:59,859 –> 00:54:03,280
knocked down pick up the left arm reach

777
00:54:03,280 –> 00:54:05,080
towards the left see if you can

778
00:54:05,080 –> 00:54:07,990
encourage that shoulder to drop down we

779
00:54:07,990 –> 00:54:09,460
all should all be getting a nice stretch

780
00:54:09,460 –> 00:54:11,800
on the outside the outer left side of

781
00:54:11,800 –> 00:54:14,430
our left hip

782
00:54:28,210 –> 00:54:30,550
and go ahead bend the left knee if the

783
00:54:30,550 –> 00:54:33,460
leg is extended inhale rolling onto your

784
00:54:33,460 –> 00:54:35,800
back feet are on the mat arms are still

785
00:54:35,800 –> 00:54:39,579
wide at shoulder height inhaling exhale

786
00:54:39,579 –> 00:54:42,940
let your knees drop to the left look to

787
00:54:42,940 –> 00:54:46,900
the right you’re welcome to stay here if

788
00:54:46,900 –> 00:54:48,579
you want to challenge yourself or it

789
00:54:48,579 –> 00:54:50,290
feels good to you you can hold your

790
00:54:50,290 –> 00:54:56,619
right big toe with your left hand just

791
00:54:56,619 –> 00:55:03,030
starts to open the hip up a bit more and

792
00:55:03,030 –> 00:55:05,920
same rules here on the right side if you

793
00:55:05,920 –> 00:55:07,480
feel like your shoulder is not grounded

794
00:55:07,480 –> 00:55:09,609
pick up the right arm reach towards the

795
00:55:09,609 –> 00:55:13,260
right bring the arm back down

796
00:55:34,190 –> 00:55:37,760
and we’ll release the leg now if the leg

797
00:55:37,760 –> 00:55:42,470
is extended inhale onto your back exhale

798
00:55:42,470 –> 00:55:44,539
here we are on our backs arms are wide

799
00:55:44,539 –> 00:55:47,410
and then extend your legs completely

800
00:55:47,410 –> 00:55:49,940
take your heels slightly wider than your

801
00:55:49,940 –> 00:55:52,339
hips let your big toes fall off to the

802
00:55:52,339 –> 00:55:54,680
sides of your mat and then position your

803
00:55:54,680 –> 00:55:57,230
arms so that you feel like your shoulder

804
00:55:57,230 –> 00:55:59,210
blades are tucked up inside the body and

805
00:55:59,210 –> 00:56:01,579
that your broad across the collarbones

806
00:56:01,579 –> 00:56:03,049
so that’s going to be in different

807
00:56:03,049 –> 00:56:05,480
spaces for each of us if your arms are

808
00:56:05,480 –> 00:56:07,760
not comfortable closer in towards the

809
00:56:07,760 –> 00:56:10,520
body take some space reach your arms a

810
00:56:10,520 –> 00:56:12,079
little bit wider and then just tip your

811
00:56:12,079 –> 00:56:14,809
chin from side to side a few time let

812
00:56:14,809 –> 00:56:19,760
your body relax feeling the weight of

813
00:56:19,760 –> 00:56:23,059
your shoulders and hips on each

814
00:56:23,059 –> 00:56:26,210
exhalation imagining that you could see

815
00:56:26,210 –> 00:56:30,309
sink deeper into your yoga mat

816
00:56:37,500 –> 00:56:40,440
soften your jaw and the skin around your

817
00:56:40,440 –> 00:56:44,330
eyes and on your forehead

818
00:59:04,480 –> 00:59:09,060
begin to wiggle your fingers and toes

819
00:59:09,270 –> 00:59:13,530
breathing deeper

820
00:59:21,190 –> 00:59:23,680
and then reach your arms up behind you

821
00:59:23,680 –> 00:59:26,020
stretching from your fingertips through

822
00:59:26,020 –> 00:59:35,349
to the heels of your feet bend your

823
00:59:35,349 –> 00:59:36,940
knees soles of your feet come to the

824
00:59:36,940 –> 00:59:40,150
floor and roll to your right side using

825
00:59:40,150 –> 00:59:42,579
your right arm as a pillow take a couple

826
00:59:42,579 –> 00:59:45,240
of breaths here

827
00:59:57,910 –> 01:00:00,250
and then walk yourself to a seated

828
01:00:00,250 –> 01:00:02,620
cross-legged position at the top of your

829
01:00:02,620 –> 01:00:06,010
mat sitting up nice and tall

830
01:00:06,010 –> 01:00:09,750
hands to your heart center

831
01:00:17,120 –> 01:00:20,230
normos day

832
01:00:29,590 –> 00:00:00,000
you

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