Restorative yoga dvd

Restorative Yoga: Take it Down a Notch with Jules Mitchell- Udaya Yoga

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hi I’m Jules Mitchell and this is

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passive restoration today’s class is a

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restorative class the theme is take it

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down a notch so if you find that you are

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very high-energy regularly or just maybe

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today or you’re you’re needing to calm

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down maybe you’re a little bit anxious

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that could be this could be a good class

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for you as well

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or if you feeling flustered and you just

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need to get a little bit more grounded

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and we’ve put together about four or

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five poses for you restorative poses for

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you that you can do just to get you calm

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and happy again I have Jessica here and

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I have Elle and I’ve got them set up in

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balasana which is Child’s Pose

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the face down nature of the pose is very

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calming and soothing and it’s the it’s

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called Child’s Pose because it resembles

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how children rest or sleep and I’ve just

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set them up in advance so that you could

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see what they what kind of setup they

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need Elle has a round bolster and a

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blanket for support and jessica has a

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block underneath the round bolster and

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then two blankets one lengthwise and one

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horizontal so there’s no one way to set

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up the pose just whatever tools you have

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around the house or around the hotel or

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wherever you are than where you’re

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watching this just gather around some

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items and build yourself a little

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support I’m going to ask the girls to

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turn their head the other way just so

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they can gaze into each other’s eyes

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these are fun girls

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but wait anyway when you when you have

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your head down on one side make sure

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that you spend equal amount of time with

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your head facing the other way

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and at passive poses you might also

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notice that you tend to turn your head

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the same way every time that’s just

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because you favor one side

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so that’s why it’s also important to

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turn your head the other way so that u

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equal Lee stretch the both sides in the

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neck and get the twist in both sides of

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the neck if turning your head is a

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challenge for you then you’re welcome to

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bring your forehead down to the mat as

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well I’ll bring them there before they

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come up

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I’ll be here about one more minute I had

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them in the pose for a little bit before

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we started the general rule for passive

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poses is that you can stay in the pose

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for five minutes and that it feels

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really good

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so if you’re a little bit uncomfortable

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change the support a bit so you should

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say ah when you get there which Jessica

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did when I set her up and go ahead and

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bring your forehead to the mat when you

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do that always make sure that you tuck

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your chin so when you’re on one side you

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want to make sure that you don’t lift

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your chin you’ll just drop your chin a

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little bit and come down to your

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forehead and then you always come up

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using the strength of your arms to slide

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your hands back and press yourself up

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and you guys can move the props over to

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the side keep the round bolster I will

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bring you each to flat bolsters and

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you’ll put the round one in between them

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if you don’t have three bolsters you can

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absolutely do this pose with just one

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bolster in fact a lot of the other

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passive restoration classes on a diatom

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have that they just have one bolster I

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just thought I’d show a different

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variation of the pose and you might need

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to scoot away from the wall a bit let’s

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get you off the mat and scoot you or

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that’s fine too gets do that just slide

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it all down great and then once I get

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them in the pose I’ll tell you another

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way that you can do this so you can

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follow L and do side lying pose so you

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can do anything you want with your legs

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I’ll give you some options but this is a

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great start you just have them both bent

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and the top one the top foot resting in

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the arch of the bottom foot and then

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you’ll lean over onto your side mm-hmm

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and I’ll bring you both a blanket and

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I’m gonna have both of you come up

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because of the width of the flat

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bolsters I’m gonna actually have you

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inches

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self up on to the flat bolster and then

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yep just like that and then go over so

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you have some extra support there yeah

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how does that feel

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delicious okay lift your head and then

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I’m providing a blanket just so that

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they have some space between their

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shoulder and their head and if you want

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you can take the top arm up and over and

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you can hold on to the left wrist with

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the right hand if you’d like so all your

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grab it yep

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so you can give yourself a stretch

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that’s an option you can keep your legs

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the way they are or you can sort of come

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into a pyramid shape with the legs where

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the top leg will go forward and the

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bottom leg will go back so other way out

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yep the challenge here is getting the

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bottom leg to go back sometimes the

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bottom leg just wants to stay parallel

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to the long edge of the mat and the

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front leg wants to keep going keep going

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keep going so try to move the back leg

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as far back as the front leg goes

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forward is that better also sometimes

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just because of who we are and the way

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our muscles hold us we tend to fall

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forward with that top leg so I’ve

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provided just a little bit of support

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better yeah if at any time the top arm

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is getting two-inch of a stretch you can

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just rest the hand in front of you on

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the bolster all I’m trying to do here is

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get a little bit of length in the side

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body because we’re going to move towards

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shoulder stand and shoulder stand

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requires a yoga chair there’s a video on

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a diode comm that talks about how to get

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a chair or how to make a chair so I’ll

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let you watch that but I just made these

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chairs it’s really easy and shoulder

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stands are some of the most calming

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poses in yoga so we’re going to do two

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of them back-to-back a shoulder stand

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and a plow pose and you’ll see the

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benefits are tremendous

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so you’ll be here just a few more

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minutes your eyes will close

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and really what the idea of restorative

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yoga is that the props support you so

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you can really 100% relax if at any time

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you feel that your muscles are firing in

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order to either prevent over stretching

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or kind of control any put like

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impending discomfort then you should

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rearrange yourself so muscles firing is

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not 100 percent relaxation this should

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be a very restful position and so the

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amount of support is important as it you

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can have too much support or you could

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have too little support

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just take your last five breaths Jessica

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I’ll let you take that top arm back up

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and over so you can really rest

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and you’ll use the strength of your

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hands and you’ll press yourself up bend

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your knees into your chest if you need

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to you and then you’ll switch sides I’ll

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handle the blocks for you you’ll at home

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you’ll be responsible unless you have a

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kid around the house you can put to work

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hmm and so do the legs last yeah you

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just rest over the bolster and as you

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notice I have the highest bolster here

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in the middle so that’s the highest lift

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so I’m just sort of creating this arch

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so the spine can arch over the shape of

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the bolsters it’s making like a little

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little hill yep and once you split the

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legs then I’ll put the block on the foot

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yeah and make sure you take that back

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leg back just like I yep

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and just give yourself that as much

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stretch as you want and when it’s enough

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stretched at the top arm you can place

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to place the hand in front of you and as

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I was saying that there’s a different

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ways you can set this up in many of the

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classes we set it up with just one

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bolster and the one bolster would go

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right underneath the ribs you can also

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do something called three-to-one or my

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teacher Leon Kerry in the gap on a style

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of yoga we call it the whale because you

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end up using six bolsters three on the

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bottom and then two and then one so you

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make like a pyramid and that’s a really

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great way to do the pose and you

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actually lean over it and maybe we’ll

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even try you get a get that into a class

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this week and you can also do a backbend

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over it which is lovely one of my

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favorite poses

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while you guys are here I will invite

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you to notice if you favor the

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inhalation or favor the exhalation so

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you don’t have to change your breath

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just notice most of us favor one or the

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other and without being assuming or

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being stereotypical generally if we are

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a gonna take it down a notch class it’s

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because we really like the inhale so we

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live really up here and inflated in the

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chest and it might help us to sort of

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focus on the exhale that doesn’t mean it

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has to be you it’s just tends to be what

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happens when we’re high energy I’m high

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energy and I favor the exhale also but

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you do see it often maybe here about 30

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more seconds

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and then when you guys do come out I’m

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going to have you instead of just

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pressing up I’m going to have you come

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out a little bit of a different way a

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little bit more of a forward bend so you

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can go ahead and bend your knees in and

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then you’ll just slide your blanket out

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in front of the top bolster so it’s on

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the floor and then you’ll just lay on

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your belly over this pyramid thing here

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and your head will be on the blanket

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that looks so good so this is a downward

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dog in the most passive and restorative

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way so if if this is your first class on

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a day that how much I doubt it is that

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if it’s your first one you don’t know

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what downward dog is go try one of some

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of the active classes and you’ll see

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it’s a very active strong pose and El

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Conquistador

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but if you notice Jessica’s arms are

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reached forward all the way like

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downward dog

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so doesn’t matter what you do but you’re

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in a forward bend now I was like I want

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to try that and I’ll bring your hands

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closer together on the blanket so that

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yeah there you go so you’re not even

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working but the forearms are fully

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supported by the blanket as well and we

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have a book Leon carries written a book

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on restorative yoga on this style this

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sort of unique style

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00:14:02,620 –> 00:14:05,470
that’s very individual and one of my

258
00:14:05,470 –> 00:14:07,449
favorite pictures in the book has this

259
00:14:07,449 –> 00:14:11,319
pose and has sandbag placed on the lower

260
00:14:11,319 –> 00:14:13,540
back just to weight down a little bit

261
00:14:13,540 –> 00:14:16,389
and we could also place a sandbag on the

262
00:14:16,389 –> 00:14:18,790
sort of upper back on the thoracic spine

263
00:14:18,790 –> 00:14:21,430
area just sort of depends where you’re

264
00:14:21,430 –> 00:14:23,949
at where your anxiety lives or where

265
00:14:23,949 –> 00:14:25,660
your high energy lives it’s very

266
00:14:25,660 –> 00:14:28,290
soothing the sensory receptors

267
00:14:28,290 –> 00:14:30,850
underneath the skin in the in the fascia

268
00:14:30,850 –> 00:14:33,550
they tend to some of them not all of

269
00:14:33,550 –> 00:14:35,430
them some of them tend to respond to

270
00:14:35,430 –> 00:14:39,850
slow chronic sensation like the weight

271
00:14:39,850 –> 00:14:42,420
of a sandbag

272
00:14:43,950 –> 00:14:45,570
I don’t even want to get you guys up

273
00:14:45,570 –> 00:14:50,210
from this I was like no way

274
00:15:08,890 –> 00:15:12,710
it’s time to give it so go ahead and

275
00:15:12,710 –> 00:15:14,240
slide your hands back and just push

276
00:15:14,240 –> 00:15:15,980
yourself back off the bolsters into a

277
00:15:15,980 –> 00:15:18,680
child’s pose it won’t be supported but

278
00:15:18,680 –> 00:15:19,940
you can support your hands on the

279
00:15:19,940 –> 00:15:21,290
bolsters which might be kind of nice and

280
00:15:21,290 –> 00:15:22,820
maybe even your forehead will reach the

281
00:15:22,820 –> 00:15:25,400
front bolster mm-hmm Jessica’s little

282
00:15:25,400 –> 00:15:28,790
taller so it didn’t mm-hmm and then go

283
00:15:28,790 –> 00:15:32,350
ahead and push yourself up all the way

284
00:15:32,380 –> 00:15:34,040
all right

285
00:15:34,040 –> 00:15:35,810
how do you guys feel are you down a

286
00:15:35,810 –> 00:15:38,000
notch huh great we have to come down a

287
00:15:38,000 –> 00:15:40,580
few more so I’m gonna move these out of

288
00:15:40,580 –> 00:15:42,680
the way I’m going to have you fold up

289
00:15:42,680 –> 00:15:49,180
your mats you know what because of these

290
00:15:49,180 –> 00:15:51,530
Ulster’s why don’t we do shoulder stand

291
00:15:51,530 –> 00:15:53,120
on the bolster and stuff hold up blanket

292
00:15:53,120 –> 00:15:55,280
I like that I did what you think cuz

293
00:15:55,280 –> 00:15:57,320
they’re nice and flat my flat bolsters

294
00:15:57,320 –> 00:15:59,030
that I use are a little bit bigger than

295
00:15:59,030 –> 00:16:00,980
this so I use blankets for shoulder

296
00:16:00,980 –> 00:16:02,990
stand but I think we’ll use flat

297
00:16:02,990 –> 00:16:05,000
bolsters so go ahead and fold up your

298
00:16:05,000 –> 00:16:12,110
mats we don’t need these towels hey I

299
00:16:12,110 –> 00:16:12,950
didn’t see that

300
00:16:12,950 –> 00:16:16,460
Oh dieting that’s cool and here’s a

301
00:16:16,460 –> 00:16:18,970
chair for you

302
00:16:20,320 –> 00:16:22,610
so if you don’t have a yoga chair at

303
00:16:22,610 –> 00:16:25,400
home you can watch this if you’ve done

304
00:16:25,400 –> 00:16:27,110
all the other poses yet rent the long

305
00:16:27,110 –> 00:16:32,180
way yep um you can still do these poses

306
00:16:32,180 –> 00:16:34,250
at another time you can just do the

307
00:16:34,250 –> 00:16:35,750
beginning of the sequence that you just

308
00:16:35,750 –> 00:16:37,550
watched and that’s enough to take it

309
00:16:37,550 –> 00:16:41,690
down a notch as you see but it’s worth

310
00:16:41,690 –> 00:16:43,910
getting a chair so you can do some of

311
00:16:43,910 –> 00:16:46,250
these poses put that on the floor in

312
00:16:46,250 –> 00:16:47,480
front of your chair just so your head

313
00:16:47,480 –> 00:16:50,180
isn’t and I’m Jessica’s a little taller

314
00:16:50,180 –> 00:16:51,530
so I’m gonna give her a little extra

315
00:16:51,530 –> 00:16:55,010
height I’m opening up the blanket sorry

316
00:16:55,010 –> 00:16:57,590
I didn’t I just decided that yeah there

317
00:16:57,590 –> 00:17:02,660
you go say something just slide on so I

318
00:17:02,660 –> 00:17:05,060
have them sort of farther from the wall

319
00:17:05,060 –> 00:17:09,050
so they can slide the chair back and the

320
00:17:09,050 –> 00:17:10,490
bolsters go underneath the chair their

321
00:17:10,490 –> 00:17:12,020
shoulders request on the bolsters and

322
00:17:12,020 –> 00:17:15,890
their heads will rest here go ahead and

323
00:17:15,890 –> 00:17:17,420
you can sit on the chair

324
00:17:17,420 –> 00:17:19,910
I’m gonna help them one at a time get

325
00:17:19,910 –> 00:17:23,240
into the pose Jessica’s gonna hutch so

326
00:17:23,240 –> 00:17:24,950
Ella’s gonna swing your legs over the

327
00:17:24,950 –> 00:17:28,520
top of the chair and then this is the

328
00:17:28,520 –> 00:17:29,630
hardest part because you’re like

329
00:17:29,630 –> 00:17:31,400
reaching out into this abyss that’s down

330
00:17:31,400 –> 00:17:32,840
below you you hold onto the legs of the

331
00:17:32,840 –> 00:17:34,610
chair and you slide down and whenever

332
00:17:34,610 –> 00:17:36,080
she feels ready to put her feet on the

333
00:17:36,080 –> 00:17:37,910
back of the chair and she’ll come all

334
00:17:37,910 –> 00:17:40,900
the way down yes good perfect nice and

335
00:17:40,900 –> 00:17:43,310
she’ll loop her hands inside the chair

336
00:17:43,310 –> 00:17:45,410
underneath inside reach for the back

337
00:17:45,410 –> 00:17:47,390
chair legs and then she’ll take her legs

338
00:17:47,390 –> 00:17:49,400
into baddha konasana just yeah there you

339
00:17:49,400 –> 00:17:51,170
go it’s more restorative I think you

340
00:17:51,170 –> 00:17:51,650
okay

341
00:17:51,650 –> 00:17:54,140
it looks great I’m gonna stagger you a

342
00:17:54,140 –> 00:17:56,210
little bit so that everyone at home can

343
00:17:56,210 –> 00:18:03,560
see ready first time doing this so watch

344
00:18:03,560 –> 00:18:05,960
first time doing this you can do it at

345
00:18:05,960 –> 00:18:08,720
home too okay so she’s holding on she’s

346
00:18:08,720 –> 00:18:10,430
gonna reach down I’m gonna help her

347
00:18:10,430 –> 00:18:11,570
she’s gonna reach for the chair legs

348
00:18:11,570 –> 00:18:13,130
reach for the chair legs yep hold on to

349
00:18:13,130 –> 00:18:14,960
the chair legs yep you got it you got it

350
00:18:14,960 –> 00:18:16,610
you got it keep going get your shoulders

351
00:18:16,610 –> 00:18:19,190
closer closer there you go you okay put

352
00:18:19,190 –> 00:18:21,170
your feet on top put your feet on top

353
00:18:21,170 –> 00:18:25,880
here yep yep you got it whew she’s there

354
00:18:25,880 –> 00:18:27,560
now take your arm one at a time and go

355
00:18:27,560 –> 00:18:30,650
inside the chair leg yep and you’ll

356
00:18:30,650 –> 00:18:36,050
reach yep and then open your feet you’ll

357
00:18:36,050 –> 00:18:37,940
use the chair to scoop your shoulders

358
00:18:37,940 –> 00:18:39,260
underneath you yeah uh-huh

359
00:18:39,260 –> 00:18:42,110
good okay yeah all right so you’re

360
00:18:42,110 –> 00:18:43,220
holding on you’re pulling the chair

361
00:18:43,220 –> 00:18:45,830
toward you when you have the support

362
00:18:45,830 –> 00:18:50,300
here yep you’ve got um a normal neck so

363
00:18:50,300 –> 00:18:52,550
you’re not flattening your neck okay

364
00:18:52,550 –> 00:18:58,760
okay tell me if you’re not you guys look

365
00:18:58,760 –> 00:19:03,200
great and like I said I gave Jessica a

366
00:19:03,200 –> 00:19:06,050
little bit more height so that I put the

367
00:19:06,050 –> 00:19:07,790
blankets on the chair to bring the chair

368
00:19:07,790 –> 00:19:09,740
up to her she’s got a longer torso than

369
00:19:09,740 –> 00:19:12,560
L does and so if I didn’t bring the

370
00:19:12,560 –> 00:19:14,180
chair up higher than the chair would

371
00:19:14,180 –> 00:19:15,590
have been on her lumbar spine which

372
00:19:15,590 –> 00:19:17,000
would have been uncomfortable so we want

373
00:19:17,000 –> 00:19:18,200
it to be sort of at the top of the

374
00:19:18,200 –> 00:19:20,150
sacrum and Jessica I’m gonna let you

375
00:19:20,150 –> 00:19:21,920
scoop the shoulders underneath you even

376
00:19:21,920 –> 00:19:23,660
more so you get more on the blanket yeah

377
00:19:23,660 –> 00:19:25,430
or on the bolster I’m gonna help you on

378
00:19:25,430 –> 00:19:27,830
the other side if you’re trying this at

379
00:19:27,830 –> 00:19:30,490
home and you’ve like slid down

380
00:19:30,490 –> 00:19:32,410
more time this side mm-hmm there you go

381
00:19:32,410 –> 00:19:36,400
better and you slid down and you missed

382
00:19:36,400 –> 00:19:39,309
the support altogether it’s okay just

383
00:19:39,309 –> 00:19:51,010
slide out and try it again I’ll you

384
00:19:51,010 –> 00:19:53,429
don’t okay

385
00:19:55,530 –> 00:19:59,830
and Jessica soften your knuckles just a

386
00:19:59,830 –> 00:20:03,250
little chair won’t go anywhere

387
00:20:03,250 –> 00:20:05,470
so you want to hold on to the chair but

388
00:20:05,470 –> 00:20:06,990
you don’t want to like death grip it

389
00:20:06,990 –> 00:20:09,730
just hold on and then the the chair

390
00:20:09,730 –> 00:20:12,130
allows you you’re holding on here allows

391
00:20:12,130 –> 00:20:14,200
you to rotate so you’re externally

392
00:20:14,200 –> 00:20:15,820
rotating the arms I’m gonna help Jessica

393
00:20:15,820 –> 00:20:17,559
do it but she’s I don’t want her to do

394
00:20:17,559 –> 00:20:19,720
anything okay I’m just gonna help so you

395
00:20:19,720 –> 00:20:23,140
get the feeling so it’s rotation feel

396
00:20:23,140 –> 00:20:26,140
that mm-hmm and what this does is brings

397
00:20:26,140 –> 00:20:27,760
the shoulder blades together to lift the

398
00:20:27,760 –> 00:20:29,970
chest

399
00:20:36,440 –> 00:20:39,900
if this is too much of an inner thigh

400
00:20:39,900 –> 00:20:41,400
groin stretch for you you could keep

401
00:20:41,400 –> 00:20:43,260
your feet on the chair or I’m going to

402
00:20:43,260 –> 00:20:45,570
let el demonstrate what it’s like to go

403
00:20:45,570 –> 00:20:46,980
straight up so will you bring your legs

404
00:20:46,980 –> 00:20:48,929
together and just keep your hips down

405
00:20:48,929 –> 00:20:50,700
first and just stretch the legs straight

406
00:20:50,700 –> 00:20:54,210
up so you’re welcome to be here I love

407
00:20:54,210 –> 00:20:56,640
this variation but because you’re using

408
00:20:56,640 –> 00:20:58,890
muscle energy to hold the legs have it’s

409
00:20:58,890 –> 00:21:00,870
not as really as passive but it’s

410
00:21:00,870 –> 00:21:02,460
certainly an acceptable way of doing the

411
00:21:02,460 –> 00:21:04,710
pose you could even come up into a full

412
00:21:04,710 –> 00:21:06,299
shoulder stand you want to do that yep

413
00:21:06,299 –> 00:21:08,040
there she goes there she goes is

414
00:21:08,040 –> 00:21:10,290
spotting her now this is absolutely not

415
00:21:10,290 –> 00:21:12,240
a resting pose it’s a very much of a

416
00:21:12,240 –> 00:21:14,130
doing pose yet it still has a calming

417
00:21:14,130 –> 00:21:16,980
effect it’s just not as um it’s just not

418
00:21:16,980 –> 00:21:19,559
restorative it’s active so you can come

419
00:21:19,559 –> 00:21:25,110
down good work and you’d also don’t have

420
00:21:25,110 –> 00:21:29,210
to have the mat on the chair I

421
00:21:29,210 –> 00:21:31,380
personally like just the chair because I

422
00:21:31,380 –> 00:21:33,120
like the hardness of the chair but in

423
00:21:33,120 –> 00:21:35,370
the beginning it’s a lot so I gave them

424
00:21:35,370 –> 00:21:38,429
the the mat to kind of pad the chair and

425
00:21:38,429 –> 00:21:40,710
jessica has to have the mat because

426
00:21:40,710 –> 00:21:42,210
otherwise the blankets will slip off the

427
00:21:42,210 –> 00:21:44,600
chair

428
00:21:51,910 –> 00:21:54,490
now we’re going to add a forward fold

429
00:21:54,490 –> 00:21:59,260
forward folds are also very calming

430
00:21:59,260 –> 00:22:01,670
we’re going to add it in this shape so

431
00:22:01,670 –> 00:22:07,970
it’s still upside down so I’m gonna take

432
00:22:07,970 –> 00:22:10,700
a chair you might want to set this up in

433
00:22:10,700 –> 00:22:14,300
advance um or leave it out or do it

434
00:22:14,300 –> 00:22:18,710
separately sorry I just bumped Jessica’s

435
00:22:18,710 –> 00:22:24,200
knee are you okay there yeah okay now

436
00:22:24,200 –> 00:22:25,450
you’re gonna bring your legs together

437
00:22:25,450 –> 00:22:29,060
and she’s gonna come up and over just

438
00:22:29,060 –> 00:22:30,620
like she did before she’s gonna bring

439
00:22:30,620 –> 00:22:32,750
her feet underneath the chair and come

440
00:22:32,750 –> 00:22:36,430
all the way in and she needs more height

441
00:22:36,430 –> 00:22:38,600
because I want the chair to fully

442
00:22:38,600 –> 00:22:40,430
support the top sighs can you lift up

443
00:22:40,430 –> 00:22:44,510
just a little just a little good yep go

444
00:22:44,510 –> 00:22:47,570
further go further there you go okay mmm

445
00:22:47,570 –> 00:22:52,460
yes so this is plow pose and she’s just

446
00:22:52,460 –> 00:22:54,410
beautiful she’s got this great lift in

447
00:22:54,410 –> 00:22:56,360
the back she’s doing just getting a

448
00:22:56,360 –> 00:22:58,040
hamstring stretch from the forward bend

449
00:22:58,040 –> 00:23:00,110
but she’s fully supported so she’s

450
00:23:00,110 –> 00:23:02,000
resting her legs on the chair versus the

451
00:23:02,000 –> 00:23:03,620
active pose where her feet are reaching

452
00:23:03,620 –> 00:23:07,370
toward the ground Jessica is much taller

453
00:23:07,370 –> 00:23:08,960
so I’m gonna give her more than a

454
00:23:08,960 –> 00:23:10,220
blanket on the chair I’m going to give

455
00:23:10,220 –> 00:23:12,910
her a bolster

456
00:23:20,290 –> 00:23:24,160
hi bring your legs together

457
00:23:27,920 –> 00:23:33,950
I can’t do with that blanket there um

458
00:23:33,950 –> 00:23:36,740
lift your head for a minute just a tiny

459
00:23:36,740 –> 00:23:42,230
little bit lift sorry they’ll lift again

460
00:23:42,230 –> 00:23:45,320
I’m so sorry just a tiny little there

461
00:23:45,320 –> 00:23:50,990
you go okay don’t do that

462
00:23:50,990 –> 00:23:55,720
I just didn’t plan for this all right

463
00:23:55,720 –> 00:23:59,240
bring your legs up yep start to bring

464
00:23:59,240 –> 00:24:01,430
them over bend them bend them bring them

465
00:24:01,430 –> 00:24:02,900
over bring them over you got it you got

466
00:24:02,900 –> 00:24:04,760
it you got it they’re gonna go with

467
00:24:04,760 –> 00:24:07,010
control underneath underneath and it’s

468
00:24:07,010 –> 00:24:09,500
lift him lift him lift the legs lift him

469
00:24:09,500 –> 00:24:10,930
yep there he go

470
00:24:10,930 –> 00:24:15,200
you okay she’s got a big grin on her

471
00:24:15,200 –> 00:24:18,560
face you could actually inch your legs a

472
00:24:18,560 –> 00:24:21,590
little bit more yep one at a time mm-hmm

473
00:24:21,590 –> 00:24:23,420
yes good

474
00:24:23,420 –> 00:24:27,170
so you feels good okay perfect so you

475
00:24:27,170 –> 00:24:28,970
really want the support as close to the

476
00:24:28,970 –> 00:24:31,520
top thighs as possible if they from the

477
00:24:31,520 –> 00:24:33,440
side angle you guys can see their upper

478
00:24:33,440 –> 00:24:35,900
back is lifted when we don’t do this

479
00:24:35,900 –> 00:24:37,970
pose with support this this back tends

480
00:24:37,970 –> 00:24:39,610
to round and fall toward the ground

481
00:24:39,610 –> 00:24:42,620
which isn’t so bad the spine does move

482
00:24:42,620 –> 00:24:43,970
that way but we don’t want to be there

483
00:24:43,970 –> 00:24:45,530
for a long period of time because it’ll

484
00:24:45,530 –> 00:24:46,910
put too much strain on the ligaments of

485
00:24:46,910 –> 00:24:49,180
the spine which are very elastic and

486
00:24:49,180 –> 00:24:51,260
especially when you’re waiting the legs

487
00:24:51,260 –> 00:24:53,600
on top of it so here the chairs take

488
00:24:53,600 –> 00:24:55,520
bearing the weight of the legs and she

489
00:24:55,520 –> 00:24:58,510
can get this nice lift in the upper back

490
00:24:58,510 –> 00:25:02,030
okay yeah first time doing this – yeah

491
00:25:02,030 –> 00:25:07,370
on camera you imagine that okay you’re

492
00:25:07,370 –> 00:25:10,430
ready to come out okay you stay there

493
00:25:10,430 –> 00:25:11,390
Jessica

494
00:25:11,390 –> 00:25:13,580
so Elle’s just gonna start to take her

495
00:25:13,580 –> 00:25:15,800
pelvis back to the I’m gonna help her

496
00:25:15,800 –> 00:25:19,580
slide the chair mm-hmm yep yes there you

497
00:25:19,580 –> 00:25:23,090
go I tell her right so graceful she’s

498
00:25:23,090 –> 00:25:25,430
gonna go back to the shoulder stand move

499
00:25:25,430 –> 00:25:28,490
this out of the way and then when she

500
00:25:28,490 –> 00:25:31,970
decides to come out she’s going to let

501
00:25:31,970 –> 00:25:34,160
go of the chair and use her legs to push

502
00:25:34,160 –> 00:25:36,890
the chair away from her yep careful yep

503
00:25:36,890 –> 00:25:38,420
you can put your feet on top of the

504
00:25:38,420 –> 00:25:39,430
chair – yep

505
00:25:39,430 –> 00:25:42,400
there you go and then pull the bolster

506
00:25:42,400 –> 00:25:44,650
back yep and use it as a pillow there

507
00:25:44,650 –> 00:25:49,450
you go yeah okay you ready uh-huh so I’m

508
00:25:49,450 –> 00:25:50,800
gonna help you you have to inch back

509
00:25:50,800 –> 00:25:53,500
just like you did before yep go back to

510
00:25:53,500 –> 00:26:00,610
the original pose mm-hmm yep you got it

511
00:26:00,610 –> 00:26:02,380
you got it you got it this one – this

512
00:26:02,380 –> 00:26:04,660
one – yep put your feet on the top of

513
00:26:04,660 –> 00:26:10,510
the chair mm-hmm okay now you’ll put

514
00:26:10,510 –> 00:26:11,950
your feet on top of the chair here as

515
00:26:11,950 –> 00:26:13,690
you let go and start to push it away

516
00:26:13,690 –> 00:26:16,440
from you yep

517
00:26:16,890 –> 00:26:20,350
yep and then you’ll slide this out so

518
00:26:20,350 –> 00:26:21,430
it’s under your head keep your head legs

519
00:26:21,430 –> 00:26:25,650
on the chair mm-hmm yep just like that

520
00:26:25,650 –> 00:26:26,770
mmm

521
00:26:26,770 –> 00:26:27,970
let’s move it back a little bit more

522
00:26:27,970 –> 00:26:32,650
there you go good okay and then you stay

523
00:26:32,650 –> 00:26:39,130
here for about a minute or two I love

524
00:26:39,130 –> 00:26:41,260
the way the floor the ground feels

525
00:26:41,260 –> 00:26:43,780
underneath me after doing this pose you

526
00:26:43,780 –> 00:26:46,150
feel so stretched and elongated that

527
00:26:46,150 –> 00:26:47,650
it’s nice to have the support of the

528
00:26:47,650 –> 00:26:52,270
floor you guys doing okay yeah okay I’m

529
00:26:52,270 –> 00:26:53,530
just going to take the blanket out from

530
00:26:53,530 –> 00:26:55,800
underneath

531
00:27:30,480 –> 00:27:34,650
so to set up for the next pose I’m going

532
00:27:34,650 –> 00:27:38,640
to open the blanket so they can use it

533
00:27:38,640 –> 00:27:42,630
to slide around I’m going to ask Elle to

534
00:27:42,630 –> 00:27:44,370
put her feet on the ground I’m going to

535
00:27:44,370 –> 00:27:46,080
take the chair up sorry take the chair

536
00:27:46,080 –> 00:27:51,390
from her and she’s going to go ahead and

537
00:27:51,390 –> 00:27:52,950
roll over and press herself up when

538
00:27:52,950 –> 00:27:54,840
she’s ready I’m gonna do the same here

539
00:27:54,840 –> 00:28:01,170
with Jessica push yourself up you guys

540
00:28:01,170 –> 00:28:04,920
feel good okay so each of you are

541
00:28:04,920 –> 00:28:06,690
getting a blanket notice we’re not

542
00:28:06,690 –> 00:28:11,820
bringing the mats back you might want to

543
00:28:11,820 –> 00:28:16,290
scoot away from Jessica a little bit huh

544
00:28:16,290 –> 00:28:17,160
I’m beat

545
00:28:17,160 –> 00:28:19,620
there’s so much work for the teacher and

546
00:28:19,620 –> 00:28:23,360
you’ll lie on your right side and your

547
00:28:23,360 –> 00:28:25,500
knees will be bent and your feet will be

548
00:28:25,500 –> 00:28:28,200
on the wall mm-hmm actually let’s move

549
00:28:28,200 –> 00:28:30,450
the blanket up a little bit more so the

550
00:28:30,450 –> 00:28:32,010
blanket is under your torso completely

551
00:28:32,010 –> 00:28:34,710
so you can slide so your head and hips

552
00:28:34,710 –> 00:28:37,020
to head or on the blanket yeah there you

553
00:28:37,020 –> 00:28:43,500
go now you’ll split the legs so that

554
00:28:43,500 –> 00:28:44,700
you’re like setting up like you’re doing

555
00:28:44,700 –> 00:28:46,200
regular triangle pose but you’re going

556
00:28:46,200 –> 00:28:48,930
to do revolve triangle nice good make

557
00:28:48,930 –> 00:28:50,850
sure you’re on your right hip so Jessica

558
00:28:50,850 –> 00:28:52,920
shift more onto your right hip uh-huh

559
00:28:52,920 –> 00:28:57,770
I will support you under the leg here

560
00:28:57,830 –> 00:29:00,210
lift the leg a little higher for me a

561
00:29:00,210 –> 00:29:05,760
little bit more there rest on that

562
00:29:05,760 –> 00:29:12,270
better yes and then you will start to

563
00:29:12,270 –> 00:29:14,190
twist so you’ll start to turn your chest

564
00:29:14,190 –> 00:29:16,200
toward the floor I’ve got support here

565
00:29:16,200 –> 00:29:18,240
for you when you’re ready mm-hmm

566
00:29:18,240 –> 00:29:21,450
yep you’ll take your legs out wide and

567
00:29:21,450 –> 00:29:23,130
since it’s revolved triangle take your

568
00:29:23,130 –> 00:29:25,200
arms I’m sorry your arms out wide you’ll

569
00:29:25,200 –> 00:29:27,180
start to move your left arm towards your

570
00:29:27,180 –> 00:29:28,770
right ankle so you can slide on the

571
00:29:28,770 –> 00:29:30,690
blanket you take the blanket with you

572
00:29:30,690 –> 00:29:31,530
mm-hmm

573
00:29:31,530 –> 00:29:35,490
there you go awesome feel okay Oh

574
00:29:35,490 –> 00:29:37,580
yep

575
00:29:37,580 –> 00:29:39,690
and it doesn’t matter how far you go

576
00:29:39,690 –> 00:29:41,970
like that looks like it’s good twist for

577
00:29:41,970 –> 00:29:43,890
Hugh Jessica turn your right ear to the

578
00:29:43,890 –> 00:29:47,510
mat mm-hmm

579
00:29:53,090 –> 00:29:55,159
and the backfoot will probably come off

580
00:29:55,159 –> 00:29:56,929
the wall it’s fine

581
00:29:56,929 –> 00:29:58,909
I like to just try to keep the toes on

582
00:29:58,909 –> 00:30:01,220
the wall so that there’s a little bit of

583
00:30:01,220 –> 00:30:10,730
leverage yeah okay better one of the

584
00:30:10,730 –> 00:30:13,009
things I love about revolved triangle in

585
00:30:13,009 –> 00:30:16,850
the restorative way is you learn a lot

586
00:30:16,850 –> 00:30:19,309
about your standing that was right so

587
00:30:19,309 –> 00:30:21,039
when you’re standing like for example

588
00:30:21,039 –> 00:30:23,299
your back foot normally doesn’t come off

589
00:30:23,299 –> 00:30:24,740
the ground so that means the

590
00:30:24,740 –> 00:30:27,470
compensation occurs in the spine but

591
00:30:27,470 –> 00:30:30,919
when you’re on the ground whatever it is

592
00:30:30,919 –> 00:30:32,749
whatever the force is or the tightness

593
00:30:32,749 –> 00:30:34,399
of the muscles or the

594
00:30:34,399 –> 00:30:37,509
tissues that lifts the heel isn’t

595
00:30:37,509 –> 00:30:39,139
compensated by the spine because the

596
00:30:39,139 –> 00:30:41,809
floor is in the way so you can’t cheat

597
00:30:41,809 –> 00:30:44,720
and so I love doing these poses

598
00:30:44,720 –> 00:30:46,509
restorative ly and then going to my

599
00:30:46,509 –> 00:30:49,879
regular active class and noticing what I

600
00:30:49,879 –> 00:30:53,590
learned about myself in the pose

601
00:31:03,470 –> 00:31:05,960
is your neck okay there Jessica yeah

602
00:31:05,960 –> 00:31:08,380
okay

603
00:31:12,700 –> 00:31:15,700
and you’ll notice I don’t always jump to

604
00:31:15,700 –> 00:31:19,389
add props right away because sometimes

605
00:31:19,389 –> 00:31:21,580
it takes about 30 seconds or so to sort

606
00:31:21,580 –> 00:31:23,799
of settle so if there’s some tension

607
00:31:23,799 –> 00:31:28,210
right away I’ll dress it but I’m very

608
00:31:28,210 –> 00:31:31,840
much open to better I’m very much open

609
00:31:31,840 –> 00:31:34,779
to just waiting and seeing what happens

610
00:31:34,779 –> 00:31:38,230
and allowing them to sort of navigate

611
00:31:38,230 –> 00:31:42,940
their own way and then when I find that

612
00:31:42,940 –> 00:31:44,950
I can either support or take away

613
00:31:44,950 –> 00:31:52,960
support I will also some women might

614
00:31:52,960 –> 00:31:55,570
find that folding a blanket lengthwise

615
00:31:55,570 –> 00:31:57,879
and putting it along the center of their

616
00:31:57,879 –> 00:32:02,440
spine on the front side sort of to

617
00:32:02,440 –> 00:32:04,389
separate the chest a little bit they

618
00:32:04,389 –> 00:32:07,230
might find that to be right comfortable

619
00:32:07,230 –> 00:32:10,269
so if you find that you’re the pressure

620
00:32:10,269 –> 00:32:11,830
of the earth on your chest is too much

621
00:32:11,830 –> 00:32:18,489
you can add some support there it’s a

622
00:32:18,489 –> 00:32:21,480
big stretch how guys

623
00:32:25,070 –> 00:32:27,810
okay so let’s come out of that go ahead

624
00:32:27,810 –> 00:32:29,490
and bend your knees in toward each other

625
00:32:29,490 –> 00:32:34,110
again yep and then you lie over onto

626
00:32:34,110 –> 00:32:35,250
your right side so you’ll have to use

627
00:32:35,250 –> 00:32:40,380
your arms to press up mm-hm app for the

628
00:32:40,380 –> 00:32:42,960
other side I’ll handle your support

629
00:32:42,960 –> 00:32:45,150
under the legs you can go over onto your

630
00:32:45,150 –> 00:32:48,510
back or across your belly look at that

631
00:32:48,510 –> 00:32:53,510
smile she’s like this is awesome

632
00:32:53,510 –> 00:32:56,730
mmm so you just lie on your left side

633
00:32:56,730 –> 00:32:58,470
you just let your legs take your bottom

634
00:32:58,470 –> 00:33:00,660
leg forward so switch the legs Jessica

635
00:33:00,660 –> 00:33:01,020
yep

636
00:33:01,020 –> 00:33:04,440
top leg back mmm

637
00:33:04,440 –> 00:33:06,840
there you go and then when you’re ready

638
00:33:06,840 –> 00:33:08,460
you’ll turn your chest toward the floor

639
00:33:08,460 –> 00:33:09,990
Jessica let me get your support first

640
00:33:09,990 –> 00:33:12,270
you’ll turn your chest toward the floor

641
00:33:12,270 –> 00:33:14,490
and then you’ll reach that just like

642
00:33:14,490 –> 00:33:20,040
give me the support I want it and you’ll

643
00:33:20,040 –> 00:33:23,160
reach that right hand I get this in here

644
00:33:23,160 –> 00:33:25,980
toward is it right hand toward your left

645
00:33:25,980 –> 00:33:30,180
foot like is that what hand is that yep

646
00:33:30,180 –> 00:33:33,290
is that good enough

647
00:33:39,999 –> 00:33:43,909
if I had a sandbag I’d weigh you just a

648
00:33:43,909 –> 00:33:45,350
little bit hit don’t do it no move go

649
00:33:45,350 –> 00:33:47,539
back to work relax because then your act

650
00:33:47,539 –> 00:33:49,220
you’re working right if you try to hold

651
00:33:49,220 –> 00:33:51,169
yourself in a position you’re working

652
00:33:51,169 –> 00:33:52,519
too much so I’m just gonna be her wait

653
00:33:52,519 –> 00:33:55,279
I’m just gonna give her that just that

654
00:33:55,279 –> 00:34:02,120
little bit of support mm okay what we’re

655
00:34:02,120 –> 00:34:05,210
looking for is this twist the twist the

656
00:34:05,210 –> 00:34:07,450
twist

657
00:34:31,900 –> 00:34:34,159
trying to hold an adjuster without

658
00:34:34,159 –> 00:34:36,020
touching her anywhere else it’s not easy

659
00:34:36,020 –> 00:34:38,500
to do

660
00:34:54,310 –> 00:34:56,770
I like to do all the standing poses on

661
00:34:56,770 –> 00:34:58,540
the ground like this you can do you’re a

662
00:34:58,540 –> 00:35:02,020
warrior one you can do a warrior two you

663
00:35:02,020 –> 00:35:04,210
can do revolve triangle this way you can

664
00:35:04,210 –> 00:35:06,790
do revolve triangle face up which I also

665
00:35:06,790 –> 00:35:09,100
really like you just switch the legs the

666
00:35:09,100 –> 00:35:10,950
other way and you roll into your back I

667
00:35:10,950 –> 00:35:13,390
chose this variation because the theme

668
00:35:13,390 –> 00:35:15,430
is take it down the notch and the prone

669
00:35:15,430 –> 00:35:17,500
position is more calming than the face

670
00:35:17,500 –> 00:35:27,760
up position and you can also do regular

671
00:35:27,760 –> 00:35:30,300
triangle

672
00:36:00,940 –> 00:36:04,650
take your last three breaths here

673
00:36:19,460 –> 00:36:21,390
and then you’ll bring your knees

674
00:36:21,390 –> 00:36:26,090
together you’ll slide out of that and

675
00:36:26,090 –> 00:36:30,110
press yourself up to seated

676
00:36:32,960 –> 00:36:36,120
let’s do legs up the chair so you can

677
00:36:36,120 –> 00:36:37,500
just lie on your blanket don’t need to

678
00:36:37,500 –> 00:36:39,870
get the mat out and I’ll bring you the

679
00:36:39,870 –> 00:36:45,390
chair and I turn the chair backwards

680
00:36:45,390 –> 00:36:47,880
because this chair has a little bit of a

681
00:36:47,880 –> 00:36:50,880
downward facing slope to the back you

682
00:36:50,880 –> 00:36:54,720
can certainly do it the other way but I

683
00:36:54,720 –> 00:36:58,550
think it just works better this way and

684
00:36:58,550 –> 00:37:01,290
L you can grab that bolster next to you

685
00:37:01,290 –> 00:37:04,200
and set it across your belly so that’s

686
00:37:04,200 –> 00:37:07,260
resting on your thighs I just gave you

687
00:37:07,260 –> 00:37:09,000
the same thing you can grab that bolster

688
00:37:09,000 –> 00:37:11,160
and set it uh-huh

689
00:37:11,160 –> 00:37:13,710
so the weight of the bolster on the low

690
00:37:13,710 –> 00:37:15,740
belly is very comforting and soothing

691
00:37:15,740 –> 00:37:17,910
this is also a really good low back

692
00:37:17,910 –> 00:37:20,460
relief because the the weight of the

693
00:37:20,460 –> 00:37:23,010
bolster is on both the belly and on the

694
00:37:23,010 –> 00:37:26,640
top thighs of a heavier bolster would be

695
00:37:26,640 –> 00:37:28,980
better for this but doesn’t matter which

696
00:37:28,980 –> 00:37:30,300
one you have you could also just use a

697
00:37:30,300 –> 00:37:31,710
blanket if you had a blanket and

698
00:37:31,710 –> 00:37:33,600
sometimes I even like to just rest a

699
00:37:33,600 –> 00:37:35,100
block on my belly like even if I’m

700
00:37:35,100 –> 00:37:37,760
taking a regular vinyasa class and

701
00:37:37,760 –> 00:37:39,900
afterwards I just want some sort of

702
00:37:39,900 –> 00:37:43,260
calming soothing sensation then I will

703
00:37:43,260 –> 00:37:45,780
put up the block near me on my belly and

704
00:37:45,780 –> 00:37:49,260
take my Shabaks in it that way Jessica I

705
00:37:49,260 –> 00:37:50,760
want you to move away from the wall a

706
00:37:50,760 –> 00:37:52,140
little bit so I just don’t want your

707
00:37:52,140 –> 00:37:56,510
feet touching anything yeah there you go

708
00:37:56,510 –> 00:38:01,170
okay and you could most certainly cover

709
00:38:01,170 –> 00:38:03,630
yourself up here put a blanket over your

710
00:38:03,630 –> 00:38:09,090
feet or across you sometimes that having

711
00:38:09,090 –> 00:38:13,070
a blanket is a little extra soothing I

712
00:38:13,070 –> 00:38:17,940
feel protected and then I’m going to ask

713
00:38:17,940 –> 00:38:23,970
you to revisit that breath several poses

714
00:38:23,970 –> 00:38:27,330
ago I asked you to notice if you favored

715
00:38:27,330 –> 00:38:28,710
the inhalation or you favored the

716
00:38:28,710 –> 00:38:29,380
exhalation

717
00:38:29,380 –> 00:38:33,400
and so now I just like you to notice if

718
00:38:33,400 –> 00:38:36,849
that’s changed or if they’ve come a

719
00:38:36,849 –> 00:38:39,069
little bit closer together so they’re a

720
00:38:39,069 –> 00:38:42,579
little bit more even they don’t have two

721
00:38:42,579 –> 00:38:45,519
doesn’t matter just notice and then I’m

722
00:38:45,519 –> 00:38:46,839
going to ask you to do a few breaths

723
00:38:46,839 –> 00:38:51,220
where you double whichever one you don’t

724
00:38:51,220 –> 00:38:52,930
favor so if you struggle with an

725
00:38:52,930 –> 00:38:56,140
inhalation you’ll take two regular

726
00:38:56,140 –> 00:38:58,299
inhalations not a big deep inhalation

727
00:38:58,299 –> 00:39:00,519
but two like you’ll breathe in then

728
00:39:00,519 –> 00:39:01,960
you’ll breathe in again your normal

729
00:39:01,960 –> 00:39:04,269
breath and then you’ll exhale your

730
00:39:04,269 –> 00:39:07,119
normal breath or opposite if you favor

731
00:39:07,119 –> 00:39:08,829
the inhale you’ll inhale once and exhale

732
00:39:08,829 –> 00:39:16,979
twice I think sometimes when we try to

733
00:39:16,979 –> 00:39:19,809
expand the breath and we breathe in

734
00:39:19,809 –> 00:39:23,410
really deep we end up using different

735
00:39:23,410 –> 00:39:24,849
muscles than we normally do for a

736
00:39:24,849 –> 00:39:27,759
regular breath so we end up not really

737
00:39:27,759 –> 00:39:29,619
altering a regular breath we’re just

738
00:39:29,619 –> 00:39:33,729
taking a deep breath but one of my

739
00:39:33,729 –> 00:39:37,269
favorite breaths is this one because

740
00:39:37,269 –> 00:39:39,719
you’re just doing your normal pattern

741
00:39:39,719 –> 00:39:42,369
but you end up expanding more in the

742
00:39:42,369 –> 00:39:45,119
shape do you guys feel that yeah

743
00:39:45,119 –> 00:39:48,539
eles asleep

744
00:40:02,059 –> 00:40:06,619
and then for the final pose um we’ll set

745
00:40:06,619 –> 00:40:08,569
up for shavasana I’ll get you guys up in

746
00:40:08,569 –> 00:40:10,219
a moment I’m still just talking to

747
00:40:10,219 –> 00:40:12,529
everyone at home but we’ll do our vows

748
00:40:12,529 –> 00:40:16,459
in a facedown approach of us and I’ll do

749
00:40:16,459 –> 00:40:19,999
it over to bolsters and if it doesn’t

750
00:40:19,999 –> 00:40:23,449
really work for your lower back then you

751
00:40:23,449 –> 00:40:25,429
can turn over and be on your back but

752
00:40:25,429 –> 00:40:29,299
most people really enjoy it so I’m going

753
00:40:29,299 –> 00:40:31,699
to let you guys move the bolsters off to

754
00:40:31,699 –> 00:40:37,489
your right and then you’ll put your feet

755
00:40:37,489 –> 00:40:39,319
on the chair and pull your knees into

756
00:40:39,319 –> 00:40:42,769
your chest after that and roll over onto

757
00:40:42,769 –> 00:40:51,739
your side and press yourself up to

758
00:40:51,739 –> 00:40:55,219
seated and L you’re going to use the

759
00:40:55,219 –> 00:40:56,749
bolster on your left and this bolster

760
00:40:56,749 –> 00:40:59,659
here and you can just be on the blanket

761
00:40:59,659 –> 00:41:01,909
you can open it further if you want or

762
00:41:01,909 –> 00:41:04,969
you can leave it like that and you’ll

763
00:41:04,969 –> 00:41:07,309
take your two bolsters and you’ll line

764
00:41:07,309 –> 00:41:11,089
them up and you’ll just lay flat on them

765
00:41:11,089 –> 00:41:12,919
so lay on your belly sort of like that

766
00:41:12,919 –> 00:41:15,609
downward dog but we’re on a flat surface

767
00:41:15,609 –> 00:41:20,389
mm-hmm yep I’m gonna give you maybe you

768
00:41:20,389 –> 00:41:23,769
can scoot up a little bit more Jessica

769
00:41:24,219 –> 00:41:27,219
yep

770
00:41:28,080 –> 00:41:30,730
and you can turn your head to one side

771
00:41:30,730 –> 00:41:35,310
again notice what side you turn to

772
00:41:35,310 –> 00:41:37,390
Jessica you put your hands and what I

773
00:41:37,390 –> 00:41:40,000
can a cactus shape yep

774
00:41:40,000 –> 00:41:43,570
that okay and I’m just gonna give them

775
00:41:43,570 –> 00:41:46,810
some extra support because I’m here but

776
00:41:46,810 –> 00:41:48,700
you definitely don’t need to

777
00:41:48,700 –> 00:41:50,080
I will you lift your feet a little bit

778
00:41:50,080 –> 00:41:54,940
mm-hmm is that okay yeah she’s like

779
00:41:54,940 –> 00:42:01,060
uh-huh I do the same thing for Jessica

780
00:42:01,060 –> 00:42:05,080
lift your feet okay put him down that

781
00:42:05,080 –> 00:42:08,010
okay yes

782
00:42:19,240 –> 00:42:23,130
that okay lift

783
00:42:23,780 –> 00:42:29,830
again yep okay

784
00:42:30,070 –> 00:42:35,360
I’m a perfectionist I know I just know

785
00:42:35,360 –> 00:42:36,950
that they’re gonna be here over about 15

786
00:42:36,950 –> 00:42:42,620
minutes so I’m setting them up I say it

787
00:42:42,620 –> 00:42:44,450
almost in all my restorative classes if

788
00:42:44,450 –> 00:42:45,500
you don’t have time for this whole

789
00:42:45,500 –> 00:42:52,940
sequence you do just this pose shavasana

790
00:42:52,940 –> 00:42:56,480
is the most important pose especially in

791
00:42:56,480 –> 00:42:58,940
passive classes especially in

792
00:42:58,940 –> 00:43:01,820
restorative yoga in fact every single

793
00:43:01,820 –> 00:43:08,930
pose that I we have done today for this

794
00:43:08,930 –> 00:43:11,380
class is to set them up for shavasana

795
00:43:11,380 –> 00:43:21,290
she’s coughing on the fuzzy blankets you

796
00:43:21,290 –> 00:43:22,640
could also do a sandbag on the lower

797
00:43:22,640 –> 00:43:24,620
back or a sandbag on the upper back if

798
00:43:24,620 –> 00:43:26,920
you’d like

799
00:43:30,960 –> 00:43:34,880
but all the poses leading up to this

800
00:43:34,880 –> 00:43:37,200
have been in preparation for this

801
00:43:37,200 –> 00:43:41,790
meaning if you are running on high

802
00:43:41,790 –> 00:43:45,359
intensity and you come and do this pose

803
00:43:45,359 –> 00:43:47,490
it’ll take you a long time to sink into

804
00:43:47,490 –> 00:43:51,420
the calming nature of shavasana in fact

805
00:43:51,420 –> 00:43:52,619
it might even be a little bit agitated

806
00:43:52,619 –> 00:43:56,550
to be still but doing the poses in this

807
00:43:56,550 –> 00:43:58,380
order have calmed you down enough so

808
00:43:58,380 –> 00:44:03,089
that now this is welcome and just make

809
00:44:03,089 –> 00:44:04,380
sure you turn your head to the other

810
00:44:04,380 –> 00:44:05,730
side when you’re about halfway through

811
00:44:05,730 –> 00:44:09,960
you guys can do it now if you’d like and

812
00:44:09,960 –> 00:44:11,310
you can always bring just your forehead

813
00:44:11,310 –> 00:44:15,150
down so I will leave you to shavasana

814
00:44:15,150 –> 00:44:17,550
try to stay here for 10 to 15 minutes

815
00:44:17,550 –> 00:44:20,160
and we’ll see you next time on a diet

816
00:44:20,160 –> 00:44:24,050
calm namaste

817
00:44:30,490 –> 00:00:00,000
you

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