Power yoga dvds

Power Yoga Workout (strong)

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hey you guys this is Michelle Goldstein

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with heart alchemy yoga and before we

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get started today I just want to mention

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this promotion that we’re doing with

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threads for thought so threads for

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thought is an eco-conscious clothing

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company and they’ve donated for us 15

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pairs of women’s yoga pants they’re all

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made from recycled plastic bottles and

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I’m wearing a pair of them right now so

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they’ve donated these 15 pairs of pants

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and in order to enroll in the

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competition all you have to do is post

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this video to your Facebook page and

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then go to this link right here and post

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on that link the link to your Facebook

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page post as well as your email address

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so that we can confirm your entry so

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over the next couple of months we’ll be

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picking 15 people who’ve posted the

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videos and we’ll send you out a pair of

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these amazing pants they’re super

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comfortable too they’re super soft and

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very well made so we’re stoked for that

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anyway let’s go ahead and get started

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with our practice today

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so we’re filming here at the Springs in

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downtown Los Angeles and I’m here with

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Christian amazing yogi and let’s go

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ahead and come to Child’s Pose so

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separate your knees a little wider than

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your hips mmm sink your bottom down

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towards your heels and just start to

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drop into your breathing practice your

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just notice that you’re breathing

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through your nose and allow your breath

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to become deeper and then with that deep

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breathing come up to your hands and your

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knees and let’s go ahead and just tuck

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the toes under and come right into your

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first downward dog we’re just going to

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do a quick flow practice today these

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seem to be very popular we get lots of

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requests for more of them so we’re happy

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to oblige

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I also I’m a huge proponent of

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practicing yoga every day or at least

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you know as often as you can with our

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busy schedules we don’t always have the

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time for a full hour or hour and a half

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so as you drop into your breathing it’s

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like pretty powerful what you can get

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done in the short period of time when

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you really dedicate yourself to it so go

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ahead and shift forward to plank pose on

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an inhale and then just draw the hips

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back to down dog on the exhale and again

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inhale shift forwards to plank lengthen

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the tailbone down towards your heels and

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exhale back to downward facing dog last

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time here inhale to plank and this time

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exhale lower halfway down to chaturanga

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flip over the tops of the feet come to

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upward dog and exhale hips back downward

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facing dog pose good deep breath

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start to flex your thighs so the

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kneecaps lift and legs press back into

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the hip sockets

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and then step your right foot up to your

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hands just be in a runner’s lunge here I

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usually come onto my fingertips I feel

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like it helps give a little more space

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in the upper back so maybe you check

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that out you can also take your hands to

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blocks if it helps give you more space

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just take one more breath here step back

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to downward dog and again inhale to

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plank and exhale lower inhale upward dog

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and exhale back downward dog step your

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left foot up to your hands maybe come up

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onto your fingertips definitely sit the

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hips low enough that your left knee is

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at least at a 90 degree angle just draw

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the left thigh back into the hip socket

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into its hip socket get some extension

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in your upper back so you’re not

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rounding forwards you want to lengthen

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the spine and just one more big breath

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back to downward dog and again inhale

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plank exhale lower

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inhale upward-facing exhale

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downward-facing dog

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deep breath through your nose

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push up out of your shoulders allow your

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neck to soften when you’re ready go

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ahead and look forwards bring your feet

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to the front of your mat inhale lengthen

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your spine come halfway up exhale fold

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in half then inhale rise up to stand up

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circle the arms and fold forwards we’ll

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come all the way down just keep it

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moving inhale lengthen out

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exhale step to plank and lower down

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chaturanga inhale upward dog exhale back

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downward facing dog pose deep breath you

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guys just do scan maybe of your body and

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notice what can you wake up a little bit

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to bring more integrity to the pose and

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what can you relax

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what can you soften you step your right

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foot up to your hands come up to

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Crescent pose now on the back toe so

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we’re just diving right in lengthen the

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tailbone down and lift the frontal hip

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points up I was working with somebody

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last night a private student and I was

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noticing that he was having a very

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difficult time getting in any length in

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his spine at all so I had him bend his

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back knee if you find that that helps

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you and it helped him a lot actually

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if it helps you to bend the back knee

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you can try that see what happens

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sometimes I even bend the back knee

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lengthen the tailbone down and then

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extend out through the left heel to

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straighten the left leg so you can try

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that as well

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then bring the palms together in front

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of your heart just step the left foot up

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to the front of your mat to meet your

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right good inhale reach the arms up

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exhale fold forwards inhale lengthen out

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an exhale step back or jump back to

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shutter on gaad’s your choice lower down

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inhale upward dog and exhale back

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downward dog

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good push up out of your shoulders keep

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that upper back really active and then

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step your left foot up to your hands

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come up to Crescent Crescent lunge so

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keep that pelvic tilt tailbone lengthens

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down maybe bend the back knee a little

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bit

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you can try it I didn’t it’s always

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worth trying you know if it doesn’t work

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for you then okay you can ditch it for

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now you know but if you do find a

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technique that works then how often that

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you tried you know when you straighten

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the back leg you’ll definitely get more

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of a soaz stretch more of a quad stretch

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so that might be nice too just depends

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on what you’re working with in your body

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soften the shoulders just take one more

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breath in and then as you exhale palms

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together your heart and step the right

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foot up to meet the left

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good you guys bend your knees chair pose

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inhale and then fold forwards on your

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exhale lengthen ardha uttanasana inhale

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exhale make your way back you can step

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or jump lower down inhale upward dog

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good exhale back to down dog step your

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right foot up to your hands spin the

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back heel flat come up to warrior one

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pose for a breath big inhale bend the

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right knee lower the hands down to the

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mat

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step to plank and lower inhale updog

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good exhale back down dog step the left

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foot through back heel flat come up

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warrior one pose inhale the exhale

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release the hands to your mat step back

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and lower down inhale up dog exhale back

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down dog deep breath so see if you can

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firm up your triceps a little bit that’s

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the upper outer arms firm those in and

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work the inner hand down so your thumb

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and pointer finger press inhale up on

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your toes exhale look forwards and walk

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or hop the feet up to your hands

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lengthen inhale fold exhale okay bend

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your knees chair pose inhale and then

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exhale fold in half inhale lengthen out

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exhale step or jump to chaturanga

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so chaturanga is a pose right inhale at

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dog it’s you know make sure that you

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take it exhale down dog now just breathe

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through it step the right foot through

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come up warrior one for a breath and

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release the hands to your mat step back

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lower down chaturanga it’s halfway down

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inhale up dog exhale down dog left foot

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steps through back heel flat warrior one

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come up inhale and exhale release to

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plank and lower down inhale

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upward-facing exhale back downward dog

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smooth steady breath

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keep the quads flexed that will help to

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release your hamstrings then when you’re

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ready we’ll bring the feet to our hands

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again so look forwards look where you’re

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going hop or walk inhale lengthen exhale

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fold bend your knees chair pose inhale

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then exhale fold forwards inhale flat

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back exhale vinyasa make your way back

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inhale up exhale down dog step the right

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foot through come up warrior one big

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breath in reach up exhale release plank

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and lower down inhale upward-facing

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exhale down dog step the left foot

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through come up warrior one inhale bend

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that left knee root the back foot and

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release the hands step to plank and

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lower down inhale up exhale back good

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lift the right leg inhale exhale step

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the right foot through come to warrior

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one for a breath open up to warrior two

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pose for a breath good you guys reverse

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warrior big breath in reach up and back

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exhale the hands down to your mat step

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to down dog lift the right leg up inhale

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exhale the right knee to the left elbow

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for a breath good inhale lift your right

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leg up exhale the right knee to the

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right elbow for a breath inhale lift the

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right leg exhale bring the right knee

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into your chest shift forward to plank

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and then just come to plank pose both

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legs straight lower down

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go ahead inhale upward dog

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tail back down dog lift the left leg

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inhale exhale step through come up

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warrior 1 open up to Warrior 2

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good sweep up and back reverse warrior

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inhale exhale the hands to your mat step

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to down dog lift the left leg inhale

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exhale left knee to right elbow inhale

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lift the left leg exhale left knee to

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left elbow for a breath good inhale lift

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the left leg up exhale left knee to your

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chest shift forwards and then plank pose

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both legs straight lower it down inhale

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up exhale back good deep breath good

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step your right foot up to your hands

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come to warrior one let’s go ahead and

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open up to warrior two pose warrior two

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deep breath so I was talking to a

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student a student was talking to me

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actually after one of my classes here in

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LA this week and he said ok I see what

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your formula is now he’s like yeah you

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warm us up a lot like the first 15-20

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minutes is just non-stop movement and

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then you move into these deeper holds

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and by the time we end you know there’s

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a lot of stillness it’s cool there’s a

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lot of cooling down and shavasana he’s

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like you never skimp on shavasana and on

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00:15:52,680 –> 00:15:54,990
these videos we do kind of skimp on

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00:15:54,990 –> 00:15:57,360
shavasana kind of leaving that one up to

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you a lot of the time but the point is

264
00:16:00,750 –> 00:16:04,410
to get really warm and then just move

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00:16:04,410 –> 00:16:08,280
into your body respectfully and allow it

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00:16:08,280 –> 00:16:14,030
to open just take one more breath here

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00:16:14,970 –> 00:16:17,860
straighten the right leg come to

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triangle pose lengthen forwards take the

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00:16:20,920 –> 00:16:22,930
right hand either to your right shin or

270
00:16:22,930 –> 00:16:26,020
to a block maybe you grab the floor with

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00:16:26,020 –> 00:16:29,610
the right hand reach the left arm up

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00:16:29,610 –> 00:16:33,670
flex your quadriceps and externally

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00:16:33,670 –> 00:16:35,470
rotate the shoulder so the shoulders

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move down the back and today let’s go

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00:16:40,000 –> 00:16:41,530
ahead and take the left arm and reach it

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00:16:41,530 –> 00:16:44,230
over the left ear for a few breaths now

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00:16:44,230 –> 00:16:46,960
work the back leg the left leg presses

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00:16:46,960 –> 00:16:50,800
straight firm the right hip into the

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midline of your body and as you take the

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shoulders away from the ears reach

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00:16:57,700 –> 00:17:04,900
through the left fingertips soften your

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00:17:04,900 –> 00:17:10,569
jaw then come on up to warrior two pose

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00:17:10,569 –> 00:17:14,680
bend the right knee lower the hands down

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00:17:14,680 –> 00:17:18,790
to your mat step to plank bring your

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00:17:18,790 –> 00:17:20,619
feet together and let’s roll to the

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00:17:20,619 –> 00:17:22,690
outer left foot now reach the right arm

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00:17:22,690 –> 00:17:25,810
up for side plank so to modify you know

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00:17:25,810 –> 00:17:27,520
you can put your left knee down on the

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00:17:27,520 –> 00:17:30,460
ground like this or you can take your

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00:17:30,460 –> 00:17:32,760
right foot to the floor in front of you

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00:17:32,760 –> 00:17:36,880
like this like a kickstand otherwise

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00:17:36,880 –> 00:17:39,430
both legs straight push up out of the

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left shoulder so just check it out just

294
00:17:41,530 –> 00:17:43,690
make sure that you’re making a wise

295
00:17:43,690 –> 00:17:48,010
choice about what option you choose lift

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00:17:48,010 –> 00:17:50,860
the hips up bring the right hip up and

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00:17:50,860 –> 00:17:52,750
over slightly so that the frontal hip

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00:17:52,750 –> 00:17:55,800
points point straight in front of you

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00:17:55,800 –> 00:17:58,390
good you guys now lower the right hand

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00:17:58,390 –> 00:18:01,960
down come to plank and either shift back

301
00:18:01,960 –> 00:18:03,820
to down dog or lower halfway down

302
00:18:03,820 –> 00:18:09,900
chaturanga inhale upward dog exhale back

303
00:18:09,900 –> 00:18:13,570
downward dog good step the left foot

304
00:18:13,570 –> 00:18:18,940
through come up warrior one now open up

305
00:18:18,940 –> 00:18:21,190
to warrior two

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00:18:21,190 –> 00:18:25,870
so there is a formula I mean as

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00:18:25,870 –> 00:18:28,010
rebellious as I’ve always kind of been

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00:18:28,010 –> 00:18:31,120
in my life

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00:18:31,270 –> 00:18:33,950
when it comes to sequencing a yoga

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00:18:33,950 –> 00:18:37,910
practice it’s like the wheel works best

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00:18:37,910 –> 00:18:40,310
round which is why we keep the wheel

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00:18:40,310 –> 00:18:44,570
round and it’s fun to get somewhat

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00:18:44,570 –> 00:18:47,420
creative with the sequencing but the

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00:18:47,420 –> 00:18:49,520
reality is is that to safely open the

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00:18:49,520 –> 00:18:52,580
body it’s kind of best to stick to

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00:18:52,580 –> 00:18:55,700
warming up with some Sun salutes doing

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00:18:55,700 –> 00:18:58,310
some external standing poses like we’re

318
00:18:58,310 –> 00:19:00,560
doing right now and then moving in for

319
00:19:00,560 –> 00:19:02,480
twist and then coming to the floor so

320
00:19:02,480 –> 00:19:06,710
there is a formula within the

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00:19:06,710 –> 00:19:14,150
familiarity of that formula often we can

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00:19:14,150 –> 00:19:16,580
find a lot of peace actually we can

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00:19:16,580 –> 00:19:19,120
start to access the subconscious mind

324
00:19:19,120 –> 00:19:21,560
when we’re in something familiar we

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00:19:21,560 –> 00:19:22,910
don’t have to think too much about it

326
00:19:22,910 –> 00:19:27,680
just sit down one more inch now press

327
00:19:27,680 –> 00:19:29,590
the left leg straight

328
00:19:29,590 –> 00:19:32,240
lengthen forwards with the left arm and

329
00:19:32,240 –> 00:19:36,070
come in for triangle pose

330
00:19:40,780 –> 00:19:43,130
so when we don’t have to use the

331
00:19:43,130 –> 00:19:45,950
thinking mind too much you know it’s a

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00:19:45,950 –> 00:19:50,770
familiar this is familiar for many of us

333
00:19:50,860 –> 00:19:53,690
then you can kind of relax into it in a

334
00:19:53,690 –> 00:19:56,080
whole other way even if you’re working

335
00:19:56,080 –> 00:19:58,190
reach the right arm over the right ear

336
00:19:58,190 –> 00:19:59,830
for a few breaths

337
00:19:59,830 –> 00:20:04,010
keep the legs engaged keep the

338
00:20:04,010 –> 00:20:06,050
connection of your feet and the ground

339
00:20:06,050 –> 00:20:07,310
beneath you

340
00:20:07,310 –> 00:20:10,040
like just keep the awareness of that

341
00:20:10,040 –> 00:20:17,540
connection lengthen through the side

342
00:20:17,540 –> 00:20:19,640
body both sides of your body shoulders

343
00:20:19,640 –> 00:20:22,030
down the back

344
00:20:24,700 –> 00:20:28,040
deeply breathing come up to warrior two

345
00:20:28,040 –> 00:20:32,930
bend your left knee lower the hands to

346
00:20:32,930 –> 00:20:36,950
your mat step to plank bring your feet

347
00:20:36,950 –> 00:20:39,700
together roll to the outer right foot

348
00:20:39,700 –> 00:20:42,920
reach the left arm up to the sky for

349
00:20:42,920 –> 00:20:47,020
side plank and again any variation that

350
00:20:47,020 –> 00:20:51,010
works best for your body I suggest that

351
00:20:51,010 –> 00:20:56,000
flex the thighs firm the belly good

352
00:20:56,000 –> 00:21:00,020
relax your face and bring the left hip

353
00:21:00,020 –> 00:21:02,440
up and over just slightly so the hips

354
00:21:02,440 –> 00:21:05,060
oftentimes the top hip will start to

355
00:21:05,060 –> 00:21:07,430
rotate upwards we don’t really want that

356
00:21:07,430 –> 00:21:09,380
so much we want the hip points to face

357
00:21:09,380 –> 00:21:12,050
forwards right in front of your face

358
00:21:12,050 –> 00:21:14,840
take one more breath could you guys

359
00:21:14,840 –> 00:21:17,720
release the left hand down and either

360
00:21:17,720 –> 00:21:22,390
back to dog or vinyasa if you want it

361
00:21:22,390 –> 00:21:26,630
inhale upward dog exhale back downward

362
00:21:26,630 –> 00:21:29,080
dog

363
00:21:31,700 –> 00:21:41,340
deep breath okay step your right foot up

364
00:21:41,340 –> 00:21:44,070
to your hands come up to Crescent pose

365
00:21:44,070 –> 00:21:49,080
on the back toes take the arms up okay

366
00:21:49,080 –> 00:21:50,700
so we’re going to wrap the left arm

367
00:21:50,700 –> 00:21:54,440
underneath the right arm for Eagle wrap

368
00:21:54,860 –> 00:21:57,600
and then can you step the left leg up

369
00:21:57,600 –> 00:22:02,760
and over the right leg for Eagle pose so

370
00:22:02,760 –> 00:22:04,590
if you can’t fully wrap the pose with

371
00:22:04,590 –> 00:22:07,049
the arms or the legs that’s fine you

372
00:22:07,049 –> 00:22:10,260
know in yoga we always want the pose to

373
00:22:10,260 –> 00:22:12,179
fit our bodies as opposed to trying to

374
00:22:12,179 –> 00:22:18,179
make our bodies fit into a pose you know

375
00:22:18,179 –> 00:22:22,169
just yoga with an agenda is not yoga so

376
00:22:22,169 –> 00:22:23,880
and it can be confusing when you’re

377
00:22:23,880 –> 00:22:26,010
starting out because you’re looking for

378
00:22:26,010 –> 00:22:29,250
instruction and you want your you want

379
00:22:29,250 –> 00:22:30,900
your pose to look like the person who’s

380
00:22:30,900 –> 00:22:33,590
teaching you and the reality is is that

381
00:22:33,590 –> 00:22:37,260
our bodies are so different soften the

382
00:22:37,260 –> 00:22:41,240
shoulders find a little space within it

383
00:22:41,240 –> 00:22:44,150
just take one more breath here you guys

384
00:22:44,150 –> 00:22:46,530
we’re going to come to standing splits

385
00:22:46,530 –> 00:22:49,320
release the arms and legs extend the

386
00:22:49,320 –> 00:22:52,140
left leg back just fold forwards you can

387
00:22:52,140 –> 00:22:55,260
grab a block or two blocks if it helps

388
00:22:55,260 –> 00:22:56,940
you get the right leg straight with the

389
00:22:56,940 –> 00:23:00,960
hands on the floor okay you’re shoulders

390
00:23:00,960 –> 00:23:04,290
away from your ears some of you maybe

391
00:23:04,290 –> 00:23:06,150
walk your hands back towards your right

392
00:23:06,150 –> 00:23:08,490
foot or maybe even grab your right ankle

393
00:23:08,490 –> 00:23:15,600
with your right hand spread your toes

394
00:23:15,600 –> 00:23:19,020
take one more breath and then softly

395
00:23:19,020 –> 00:23:20,880
step the left foot straight back behind

396
00:23:20,880 –> 00:23:26,760
you come to warrior one pose and open up

397
00:23:26,760 –> 00:23:29,059
to warrior two

398
00:23:29,059 –> 00:23:33,360
okay so again reverse warrior inhale and

399
00:23:33,360 –> 00:23:35,760
up and over for side angle pose on the

400
00:23:35,760 –> 00:23:38,760
exhale you can bring the right hand to

401
00:23:38,760 –> 00:23:40,500
the floor or the right elbow to the

402
00:23:40,500 –> 00:23:43,620
right thigh I find

403
00:23:43,620 –> 00:23:45,620
they’re bringing the hand down lower

404
00:23:45,620 –> 00:23:49,169
even if you’re using a block gives a

405
00:23:49,169 –> 00:23:51,570
much better stretch than keeping that

406
00:23:51,570 –> 00:23:54,150
forearm on the thigh but you know that’s

407
00:23:54,150 –> 00:23:57,270
not me in my body so you know just make

408
00:23:57,270 –> 00:24:00,090
sure you’re listening to what your body

409
00:24:00,090 –> 00:24:03,809
tells you get enough space that you can

410
00:24:03,809 –> 00:24:06,240
get rotation in your spine so the heart

411
00:24:06,240 –> 00:24:07,650
if you think about the sternum you want

412
00:24:07,650 –> 00:24:10,890
that to start to rotate up towards the

413
00:24:10,890 –> 00:24:14,640
ceiling left arm over the left ear feel

414
00:24:14,640 –> 00:24:18,740
the right size sink down a little bit

415
00:24:22,220 –> 00:24:25,220
good one more breath here you guys and

416
00:24:25,220 –> 00:24:28,909
then come on up to warrior two

417
00:24:28,909 –> 00:24:32,520
release your hands down to your mat okay

418
00:24:32,520 –> 00:24:34,020
we’re going to step back to plank lift

419
00:24:34,020 –> 00:24:36,779
the right leg up and then just set your

420
00:24:36,779 –> 00:24:39,450
left knee down on your mat walk your

421
00:24:39,450 –> 00:24:41,720
right hand under your right shoulder and

422
00:24:41,720 –> 00:24:44,070
lower the right hip so that it’s level

423
00:24:44,070 –> 00:24:45,929
with the left okay reach the left arm

424
00:24:45,929 –> 00:24:49,440
forwards and so stage 1 stage us like

425
00:24:49,440 –> 00:24:52,799
this stage 2 bend your right knee and

426
00:24:52,799 –> 00:24:54,360
catch your right foot with your left

427
00:24:54,360 –> 00:24:58,980
hand so spread the toes and as you drop

428
00:24:58,980 –> 00:25:01,200
the right hip a little bit it’ll help

429
00:25:01,200 –> 00:25:03,960
you open into the left shoulder more so

430
00:25:03,960 –> 00:25:06,870
explore the stretch behind the left

431
00:25:06,870 –> 00:25:11,789
shoulder blade the rhomboid muscles push

432
00:25:11,789 –> 00:25:16,770
up out of the right shoulder just one

433
00:25:16,770 –> 00:25:20,220
more breath you guys use your core

434
00:25:20,220 –> 00:25:22,230
strength straighten the right leg back

435
00:25:22,230 –> 00:25:25,250
left arm forwards for a breath and then

436
00:25:25,250 –> 00:25:29,549
lower the hand and knee down okay just

437
00:25:29,549 –> 00:25:31,669
come to plank tuck the toes under

438
00:25:31,669 –> 00:25:35,250
lengthen the legs back and lower down

439
00:25:35,250 –> 00:25:41,010
chaturanga inhale upward dog exhale back

440
00:25:41,010 –> 00:25:44,610
downward dog good step your left foot up

441
00:25:44,610 –> 00:25:47,809
to your hands come up to Crescent

442
00:25:47,809 –> 00:25:50,720
Crescent lunge

443
00:25:50,720 –> 00:25:53,520
hey wrap the right arm underneath the

444
00:25:53,520 –> 00:25:57,630
left arm for Eagle wrap and softly step

445
00:25:57,630 –> 00:26:02,160
the right leg up and over the left keep

446
00:26:02,160 –> 00:26:05,490
your sense of humor you know like your

447
00:26:05,490 –> 00:26:09,270
yoga’s not dependent on balance like the

448
00:26:09,270 –> 00:26:10,980
practice is not I mean it is learning

449
00:26:10,980 –> 00:26:12,390
how to balance but it’s also learning

450
00:26:12,390 –> 00:26:15,810
how to fall and so just to remember that

451
00:26:15,810 –> 00:26:21,800
you know that the two work together and

452
00:26:21,800 –> 00:26:24,420
the two that I’m talking about or any

453
00:26:24,420 –> 00:26:27,980
two opposites that you can think of

454
00:26:27,980 –> 00:26:32,300
up-down left-right you know the drill so

455
00:26:32,300 –> 00:26:36,660
honor what’s happening without too much

456
00:26:36,660 –> 00:26:41,550
attachment to results right yoga with

457
00:26:41,550 –> 00:26:45,930
agenda is not yoga one more breath hey

458
00:26:45,930 –> 00:26:49,050
unravel come to standing splits release

459
00:26:49,050 –> 00:26:56,850
the arms and legs hands down just allow

460
00:26:56,850 –> 00:27:00,150
your body to settle into it look your

461
00:27:00,150 –> 00:27:01,710
body may not feel like it’s settling

462
00:27:01,710 –> 00:27:03,350
into anything it may feel like it’s

463
00:27:03,350 –> 00:27:05,970
resisting everything that’s okay if

464
00:27:05,970 –> 00:27:07,830
that’s the case use some blocks get some

465
00:27:07,830 –> 00:27:11,940
space but what can you relax that will

466
00:27:11,940 –> 00:27:14,700
help you settle in maybe you take the

467
00:27:14,700 –> 00:27:18,740
left arm wrap it around the left ankle

468
00:27:25,729 –> 00:27:29,969
good spread your toes keep the legs

469
00:27:29,969 –> 00:27:32,580
engaged the quads flex the Front’s of

470
00:27:32,580 –> 00:27:36,869
the legs flex and step back to warrior

471
00:27:36,869 –> 00:27:39,599
one with the right foot float the arms

472
00:27:39,599 –> 00:27:45,469
up now open up to warrior two here

473
00:27:45,469 –> 00:27:48,809
reverse warrior inhale I don’t know if

474
00:27:48,809 –> 00:27:50,190
we did that on the other side but we’re

475
00:27:50,190 –> 00:27:52,139
doing it now and then coming for side

476
00:27:52,139 –> 00:27:55,049
angle left either elbow to left eye or

477
00:27:55,049 –> 00:27:57,769
left fingertips to the ground or a block

478
00:27:57,769 –> 00:28:01,409
right arm over the right ear make sure

479
00:28:01,409 –> 00:28:03,509
that you draw the left hip into the

480
00:28:03,509 –> 00:28:06,839
midline of your body so in this pose

481
00:28:06,839 –> 00:28:10,289
it’s kind of common for the hip the

482
00:28:10,289 –> 00:28:12,749
front hip to drop back behind you and

483
00:28:12,749 –> 00:28:16,219
collapse out do the opposite hug it in

484
00:28:16,219 –> 00:28:20,669
so that your left hip points to your

485
00:28:20,669 –> 00:28:23,999
right foot does that make sense

486
00:28:23,999 –> 00:28:26,279
check it out like and by the way if it

487
00:28:26,279 –> 00:28:28,379
doesn’t ever make sense like if you hear

488
00:28:28,379 –> 00:28:30,989
alignment cues and yoga classes and it

489
00:28:30,989 –> 00:28:32,969
doesn’t make sense just keep breathing

490
00:28:32,969 –> 00:28:35,789
everybody like it sometimes it takes

491
00:28:35,789 –> 00:28:38,339
years to really understand what

492
00:28:38,339 –> 00:28:41,879
something means just to be open to

493
00:28:41,879 –> 00:28:44,070
receiving it instead of shutting it down

494
00:28:44,070 –> 00:28:47,159
we’ll keep you an avid learner

495
00:28:47,159 –> 00:28:50,279
it’ll keep you learning and growing now

496
00:28:50,279 –> 00:28:53,579
sit down one more inch good one more

497
00:28:53,579 –> 00:28:57,979
breath come up to warrior two

498
00:28:57,979 –> 00:29:01,009
go ahead release the hands to your mat

499
00:29:01,009 –> 00:29:05,940
step to plank lift the left leg set your

500
00:29:05,940 –> 00:29:09,659
right knee down good left hand under the

501
00:29:09,659 –> 00:29:12,509
left shoulder right arm forwards so

502
00:29:12,509 –> 00:29:14,459
there’s a tendency for this left hip to

503
00:29:14,459 –> 00:29:16,739
open drop it down a little bit so that

504
00:29:16,739 –> 00:29:19,349
the hips are level and then maybe bend

505
00:29:19,349 –> 00:29:21,659
the left knee and catch the left foot

506
00:29:21,659 –> 00:29:25,049
with the right hand gently give it a

507
00:29:25,049 –> 00:29:27,929
little kick if you can’t reach your foot

508
00:29:27,929 –> 00:29:29,669
it’s fine stay in stage one it’s all

509
00:29:29,669 –> 00:29:32,180
good really

510
00:29:32,180 –> 00:29:34,490
it makes me sad when I hear people say

511
00:29:34,490 –> 00:29:36,980
that they suck at yoga because if you

512
00:29:36,980 –> 00:29:38,990
can make it to your mat then I think

513
00:29:38,990 –> 00:29:41,630
you’re awesome at yoga like that’s the

514
00:29:41,630 –> 00:29:43,220
biggest challenge you know

515
00:29:43,220 –> 00:29:46,970
never mind some fancy yoga pose or you

516
00:29:46,970 –> 00:29:50,270
know upper back variation give it one

517
00:29:50,270 –> 00:29:53,270
last little something and then extend

518
00:29:53,270 –> 00:29:55,130
the left leg back right arm forwards use

519
00:29:55,130 –> 00:29:57,770
your core muscles and then lower the

520
00:29:57,770 –> 00:30:01,370
hand and the knee down hey one last

521
00:30:01,370 –> 00:30:04,960
vinyasa tuck the toes come to plank

522
00:30:04,960 –> 00:30:09,680
lower down chaturanga inhale upward dog

523
00:30:09,680 –> 00:30:16,210
exhale back downward facing dog pose ah

524
00:30:16,660 –> 00:30:20,690
you could sigh that’s one of the really

525
00:30:20,690 –> 00:30:22,700
nice things about practicing at home –

526
00:30:22,700 –> 00:30:24,590
it’s like it really doesn’t matter in a

527
00:30:24,590 –> 00:30:26,420
studio but it really doesn’t matter at

528
00:30:26,420 –> 00:30:30,830
home right say your knees down on your

529
00:30:30,830 –> 00:30:34,490
mat and stand up on your knees if it

530
00:30:34,490 –> 00:30:36,710
will take two back bends I’m going to

531
00:30:36,710 –> 00:30:37,760
come in for camel

532
00:30:37,760 –> 00:30:40,550
I like the knees about hips width apart

533
00:30:40,550 –> 00:30:43,580
and camel if the knees are too wide it

534
00:30:43,580 –> 00:30:46,310
gets pinchy in the low back if the knees

535
00:30:46,310 –> 00:30:48,320
are too close it gets hard to lift up

536
00:30:48,320 –> 00:30:50,870
out of the lower back so about hips

537
00:30:50,870 –> 00:30:51,940
width apart

538
00:30:51,940 –> 00:30:54,880
you can take your hands to your butt and

539
00:30:54,880 –> 00:30:57,830
literally just lengthen the tailbone

540
00:30:57,830 –> 00:31:00,230
down lengthen the fleshy part of your

541
00:31:00,230 –> 00:31:02,780
butt down towards the ground lift the

542
00:31:02,780 –> 00:31:05,510
chest up bring the shoulder blades

543
00:31:05,510 –> 00:31:08,510
together onto your back take the chin a

544
00:31:08,510 –> 00:31:10,850
little forward so you can clear the back

545
00:31:10,850 –> 00:31:12,590
of your neck you have lots of space

546
00:31:12,590 –> 00:31:15,050
there and if you want to come deeper you

547
00:31:15,050 –> 00:31:16,880
can walk the hands down the backs of the

548
00:31:16,880 –> 00:31:20,090
legs or maybe even reach back for your

549
00:31:20,090 –> 00:31:23,930
heels if that feels good to you just be

550
00:31:23,930 –> 00:31:27,590
mindful it’s that I know that they’re

551
00:31:27,590 –> 00:31:29,450
called backward bends but think of it

552
00:31:29,450 –> 00:31:32,840
more as a heart opener and you’re

553
00:31:32,840 –> 00:31:36,710
lifting up and opening the chest

554
00:31:36,710 –> 00:31:39,980
it’s not about bending back so much you

555
00:31:39,980 –> 00:31:41,450
want to actually lift up out of the

556
00:31:41,450 –> 00:31:46,810
lower back and feel the upper back open

557
00:31:46,810 –> 00:31:51,970
just one more breath and come on up and

558
00:31:51,970 –> 00:31:55,640
sit back on your heels and close your

559
00:31:55,640 –> 00:31:57,050
eyes you can take your hands to your

560
00:31:57,050 –> 00:32:01,190
legs if that feels good and just notice

561
00:32:01,190 –> 00:32:10,430
how you feel and then we’ll come up for

562
00:32:10,430 –> 00:32:13,160
one more so come on up stand up on your

563
00:32:13,160 –> 00:32:17,210
knees and come on in you can tuck your

564
00:32:17,210 –> 00:32:19,220
toes like Christian is doing here not

565
00:32:19,220 –> 00:32:20,810
only is that a great stretch for the

566
00:32:20,810 –> 00:32:22,490
tops of the feet I’ll actually do that

567
00:32:22,490 –> 00:32:23,030
too

568
00:32:23,030 –> 00:32:24,800
why don’t we do that in this round but

569
00:32:24,800 –> 00:32:26,570
it also will help to bring your heels a

570
00:32:26,570 –> 00:32:28,160
little bit closer to your hands it won’t

571
00:32:28,160 –> 00:32:35,300
be quite so intense come on back now if

572
00:32:35,300 –> 00:32:37,400
it feels precarious take your hands to

573
00:32:37,400 –> 00:32:40,520
your heels then why are you doing it you

574
00:32:40,520 –> 00:32:43,130
know like check in with yourself be

575
00:32:43,130 –> 00:32:46,820
intelligent with the way that you open

576
00:32:46,820 –> 00:32:48,560
your body with the way that you move

577
00:32:48,560 –> 00:32:50,770
your body

578
00:32:50,770 –> 00:32:54,830
be respectful feel the shoulder blades

579
00:32:54,830 –> 00:32:58,630
press up into the back of your heart

580
00:32:58,630 –> 00:33:03,170
just one more breath here hey and then

581
00:33:03,170 –> 00:33:04,250
go ahead and come on up

582
00:33:04,250 –> 00:33:07,910
and this time cross your ankles behind

583
00:33:07,910 –> 00:33:10,690
you come just sit on your bottom and

584
00:33:10,690 –> 00:33:13,940
bring the soles of your feet together in

585
00:33:13,940 –> 00:33:19,070
front of you so you can bring I usually

586
00:33:19,070 –> 00:33:20,450
bring the heels a little bit further

587
00:33:20,450 –> 00:33:22,700
away from my body than a lot of teachers

588
00:33:22,700 –> 00:33:24,290
instruct you can take the heels and

589
00:33:24,290 –> 00:33:27,260
close if you take the heels a little

590
00:33:27,260 –> 00:33:28,730
further away you’ll get more of a

591
00:33:28,730 –> 00:33:32,060
stretch on the outer hip if you bring

592
00:33:32,060 –> 00:33:33,410
the heels in really close you’ll get

593
00:33:33,410 –> 00:33:35,150
more of a stretch in the inner groin so

594
00:33:35,150 –> 00:33:36,710
they’re both good just whatever feels

595
00:33:36,710 –> 00:33:39,260
better for you and then lengthen the

596
00:33:39,260 –> 00:33:41,690
spine and if you can fold forwards then

597
00:33:41,690 –> 00:33:44,200
go for it

598
00:33:46,190 –> 00:33:50,340
and you just find your spot and breathe

599
00:33:50,340 –> 00:33:55,770
there the amazing thing about yoga is

600
00:33:55,770 –> 00:33:59,580
that the goal is really just to be here

601
00:33:59,580 –> 00:34:00,620
that’s it

602
00:34:00,620 –> 00:34:08,760
precisely with what you have you just

603
00:34:08,760 –> 00:34:11,510
breathe with that

604
00:34:15,389 –> 00:34:18,070
and then when you’re in the pose for a

605
00:34:18,070 –> 00:34:20,350
few moments if you feel like you could

606
00:34:20,350 –> 00:34:22,960
maybe shift and move a little deeper or

607
00:34:22,960 –> 00:34:25,389
perhaps shift and back off a little bit

608
00:34:25,389 –> 00:34:30,190
then do that we’re constantly needing to

609
00:34:30,190 –> 00:34:33,219
adjust and readjust the dials it’s not

610
00:34:33,219 –> 00:34:35,260
like we find our spot in a pose and stay

611
00:34:35,260 –> 00:34:37,110
there for the rest of our lives you know

612
00:34:37,110 –> 00:34:39,850
although that sometimes happens I see

613
00:34:39,850 –> 00:34:42,219
that a lot in my classes and in my own

614
00:34:42,219 –> 00:34:44,649
practice where I get so accustomed to

615
00:34:44,649 –> 00:34:46,899
going to the same spot in a yoga pose

616
00:34:46,899 –> 00:34:50,110
that I don’t really work deeper or a

617
00:34:50,110 –> 00:34:53,290
student may not work deeper and then one

618
00:34:53,290 –> 00:34:54,969
day a teacher will come up and say hey I

619
00:34:54,969 –> 00:34:56,379
think you can come a little deeper and

620
00:34:56,379 –> 00:34:58,630
it’s like wow I really can I was so used

621
00:34:58,630 –> 00:35:00,190
to the old way it’s called homeostasis

622
00:35:00,190 –> 00:35:02,920
it’s pretty common

623
00:35:02,920 –> 00:35:05,440
it happens all the time in life press

624
00:35:05,440 –> 00:35:09,070
yourselves up and let’s go ahead and

625
00:35:09,070 –> 00:35:12,180
come to pigeon so bring the right leg

626
00:35:12,180 –> 00:35:15,520
forwards left leg back if pigeon

627
00:35:15,520 –> 00:35:18,010
irritates your hips or your knees or

628
00:35:18,010 –> 00:35:19,750
anything come to thread the eye of the

629
00:35:19,750 –> 00:35:22,630
needle on your back instead okay so you

630
00:35:22,630 –> 00:35:25,440
can bend the front knee a lot or

631
00:35:25,440 –> 00:35:27,880
eventually as your hips start to open

632
00:35:27,880 –> 00:35:30,340
you can start to take the the right shin

633
00:35:30,340 –> 00:35:33,730
parallel towards the you know parallel

634
00:35:33,730 –> 00:35:35,920
to the front edge of your mat and then

635
00:35:35,920 –> 00:35:41,890
fold in just find your spot and breathe

636
00:35:41,890 –> 00:35:44,770
there and as you know I like to remind

637
00:35:44,770 –> 00:35:46,870
you guys a lot of this that you’re

638
00:35:46,870 –> 00:35:49,660
always welcome to stay longer obviously

639
00:35:49,660 –> 00:35:52,840
when you’re at home if you if you want

640
00:35:52,840 –> 00:35:55,480
to hit pause on the video and hang out

641
00:35:55,480 –> 00:35:58,360
for a few more minutes that’s a really

642
00:35:58,360 –> 00:36:00,840
nice option

643
00:36:15,070 –> 00:36:21,760
just practice being present to truly be

644
00:36:21,760 –> 00:36:24,250
present means that there’s no agenda it

645
00:36:24,250 –> 00:36:26,740
means that we’re truly truly in the

646
00:36:26,740 –> 00:36:28,810
moment you know you’re in the moment

647
00:36:28,810 –> 00:36:38,410
when there it even defies words it’s

648
00:36:38,410 –> 00:36:40,360
like if you were to step outside on a

649
00:36:40,360 –> 00:36:45,030
beautiful starry night with a full moon

650
00:36:45,030 –> 00:36:48,460
which in LA you would not really see too

651
00:36:48,460 –> 00:36:51,010
much of it if you’re out away from city

652
00:36:51,010 –> 00:36:52,660
lights you might see that like it just

653
00:36:52,660 –> 00:36:54,940
this beautiful full moon with a starlit

654
00:36:54,940 –> 00:36:58,360
sky and the minute you start to talk

655
00:36:58,360 –> 00:37:01,510
about it you destroy it you know you

656
00:37:01,510 –> 00:37:05,050
take away the magic to just fully just

657
00:37:05,050 –> 00:37:09,580
be there and experience that’s that’s

658
00:37:09,580 –> 00:37:12,730
where the truth lies that’s where yo

659
00:37:12,730 –> 00:37:15,580
–ga is that is yoga in action and that

660
00:37:15,580 –> 00:37:17,890
that goes for everything that goes for

661
00:37:17,890 –> 00:37:25,510
everything go ahead and switch sides any

662
00:37:25,510 –> 00:37:26,980
way you like some people like to come

663
00:37:26,980 –> 00:37:29,140
back to down dog in between pigeon or

664
00:37:29,140 –> 00:37:31,140
you can just shift the legs around and

665
00:37:31,140 –> 00:37:34,710
then again you can bend the knee a lot

666
00:37:34,710 –> 00:37:37,000
you can take it more to a 90-degree

667
00:37:37,000 –> 00:37:42,030
angle and then fold forwards

668
00:37:49,290 –> 00:37:52,380
learning to experience without words

669
00:37:52,380 –> 00:38:00,310
learning to see observe listen learning

670
00:38:00,310 –> 00:38:06,540
to touch the moment without labeling

671
00:38:06,540 –> 00:38:10,000
without criticizing without segregating

672
00:38:10,000 –> 00:38:14,260
it’s very challenging it starts by just

673
00:38:14,260 –> 00:38:17,440
being mindful of the words that you do

674
00:38:17,440 –> 00:38:20,500
use for example if you’re looking at a

675
00:38:20,500 –> 00:38:26,370
beautiful starlit sky with a full moon

676
00:38:26,370 –> 00:38:30,070
you might think that it looked beautiful

677
00:38:30,070 –> 00:38:34,680
or amazing if you were to describe it

678
00:38:34,680 –> 00:38:37,180
but just to watch the words that you’re

679
00:38:37,180 –> 00:38:42,610
using can be a very powerful practice in

680
00:38:42,610 –> 00:38:44,440
first of all recognizing when we’re

681
00:38:44,440 –> 00:38:48,310
creating forming judgments and it can

682
00:38:48,310 –> 00:38:51,340
also be a useful way of transforming the

683
00:38:51,340 –> 00:38:55,000
inner dialogue so when you start to see

684
00:38:55,000 –> 00:38:57,940
the way that you’re thinking the words

685
00:38:57,940 –> 00:39:01,660
that you’re using you can correct

686
00:39:01,660 –> 00:39:04,980
yourself if they’re perhaps harsh or

687
00:39:04,980 –> 00:39:09,880
unkind and start to develop a kinder

688
00:39:09,880 –> 00:39:15,340
softer more gentle loving dialogue which

689
00:39:15,340 –> 00:39:18,100
for me has been an incredibly powerful

690
00:39:18,100 –> 00:39:20,560
practice that I can’t recommend it

691
00:39:20,560 –> 00:39:23,500
enough actually you know really you are

692
00:39:23,500 –> 00:39:28,150
your life partner and it can be really

693
00:39:28,150 –> 00:39:30,040
beneficial to establish a healthy

694
00:39:30,040 –> 00:39:33,370
relationship with yourself because if

695
00:39:33,370 –> 00:39:36,790
anything it just makes life a lot a lot

696
00:39:36,790 –> 00:39:42,460
more fun right as well so what can you

697
00:39:42,460 –> 00:39:45,540
soften here

698
00:39:49,700 –> 00:39:53,820
hmm and when you’re ready come on up and

699
00:39:53,820 –> 00:39:56,570
come onto your back

700
00:39:56,570 –> 00:40:03,600
come all the way onto your back hug your

701
00:40:03,600 –> 00:40:04,920
right knee into your chest

702
00:40:04,920 –> 00:40:09,150
left leg straight and just lower your

703
00:40:09,150 –> 00:40:10,800
right arm to the floor next to you and

704
00:40:10,800 –> 00:40:13,760
take a twist to the left

705
00:40:15,950 –> 00:40:20,970
peel the right shoulder get heavy like

706
00:40:20,970 –> 00:40:26,400
an anchor and just gently allow the

707
00:40:26,400 –> 00:40:29,750
right knee to drop towards the floor

708
00:40:29,750 –> 00:40:32,490
doesn’t have to touch the floor it may

709
00:40:32,490 –> 00:40:36,030
never touch the floor just find the

710
00:40:36,030 –> 00:40:42,960
stretch in your back good and then come

711
00:40:42,960 –> 00:40:44,460
back to Center

712
00:40:44,460 –> 00:40:48,300
and we’ll switch sides so you’ll hug the

713
00:40:48,300 –> 00:40:51,120
left knee into your chest straighten the

714
00:40:51,120 –> 00:40:54,660
right leg left arm to the floor next to

715
00:40:54,660 –> 00:40:57,090
you and then just draw that left knee

716
00:40:57,090 –> 00:41:04,620
over to the right side of your mat this

717
00:41:04,620 –> 00:41:06,630
could be a nice place to close your eyes

718
00:41:06,630 –> 00:41:09,450
and just notice how it feels to be alive

719
00:41:09,450 –> 00:41:14,910
in your body this could be a nice moment

720
00:41:14,910 –> 00:41:18,390
just I call it one of those I love yoga

721
00:41:18,390 –> 00:41:21,720
moments you know just to be grateful for

722
00:41:21,720 –> 00:41:29,250
your practice and your efforts let’s go

723
00:41:29,250 –> 00:41:32,850
ahead and come back to Center and hug

724
00:41:32,850 –> 00:41:35,180
both of your knees into your chest

725
00:41:35,180 –> 00:41:40,040
lengthen your spine along the floor and

726
00:41:40,070 –> 00:41:44,250
release your arms and your legs and come

727
00:41:44,250 –> 00:41:46,860
for shavasana so I recommended this

728
00:41:46,860 –> 00:41:49,680
before one of my students told me that

729
00:41:49,680 –> 00:41:51,410
he does this with the online videos is

730
00:41:51,410 –> 00:41:54,900
when it comes time for shavasana he has

731
00:41:54,900 –> 00:41:59,070
a piece of music queued up on YouTube

732
00:41:59,070 –> 00:42:00,720
that he likes you know he’ll find

733
00:42:00,720 –> 00:42:02,520
something that he likes and he takes

734
00:42:02,520 –> 00:42:03,030
shovel

735
00:42:03,030 –> 00:42:07,440
to that I think that’s a great idea take

736
00:42:07,440 –> 00:42:11,580
some time to really rest and integrate

737
00:42:11,580 –> 00:42:15,170
the benefits of your practice

738
00:42:26,770 –> 00:42:29,020
okay so for the sake of time on this

739
00:42:29,020 –> 00:42:32,380
video we’re just going to come on out of

740
00:42:32,380 –> 00:42:34,360
this so you’re just going to stretch

741
00:42:34,360 –> 00:42:37,900
your arms and legs a little and bring

742
00:42:37,900 –> 00:42:44,170
your knees into your chest and roll to

743
00:42:44,170 –> 00:42:50,820
your side whichever side you like and

744
00:42:50,820 –> 00:42:54,869
press yourself up to sit

745
00:42:57,150 –> 00:43:00,940
so come to sit comfortably and close

746
00:43:00,940 –> 00:43:10,350
your eyes just allow life to meet you

747
00:43:10,350 –> 00:43:16,619
easily rather than putting your your

748
00:43:16,619 –> 00:43:21,160
agenda on it or even your intentions

749
00:43:21,160 –> 00:43:24,369
which are good I’m sure just allow life

750
00:43:24,369 –> 00:43:27,850
to flow and your intentions will

751
00:43:27,850 –> 00:43:32,920
naturally become clearer and the more

752
00:43:32,920 –> 00:43:34,990
you allow life to flow the more easily

753
00:43:34,990 –> 00:43:37,060
your actions will align with those

754
00:43:37,060 –> 00:43:43,390
intentions bring your palms together in

755
00:43:43,390 –> 00:43:46,050
front of your heart

756
00:43:48,480 –> 00:43:51,970
lift your heart and vow to your inner

757
00:43:51,970 –> 00:43:59,380
teacher so thank you so much for

758
00:43:59,380 –> 00:44:00,730
practicing with us today

759
00:44:00,730 –> 00:44:03,310
we’re here at the springs in the arts

760
00:44:03,310 –> 00:44:06,910
district in downtown LA and we’re stoked

761
00:44:06,910 –> 00:44:08,500
for this promotion with threads for

762
00:44:08,500 –> 00:44:10,330
thoughts so make sure to share the video

763
00:44:10,330 –> 00:44:14,200
to your Facebook and post that link to

764
00:44:14,200 –> 00:44:16,450
our link right with your email address

765
00:44:16,450 –> 00:44:20,020
and we look forward to continuing this

766
00:44:20,020 –> 00:44:21,850
relationship with you guys in building

767
00:44:21,850 –> 00:44:25,210
this community so thanks for and thanks

768
00:44:25,210 –> 00:44:27,490
for following us subscribe to the

769
00:44:27,490 –> 00:44:29,859
channel we really love your comments

770
00:44:29,859 –> 00:44:33,670
please like the videos and thanks to

771
00:44:33,670 –> 00:44:35,680
threads for thought as well for donating

772
00:44:35,680 –> 00:00:00,000
all these yoga pants for us namaste

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