Slow flow yoga description

Slow Flow Yoga Class – Beginner/Intermediate Full Body Vinyasa Yoga {45 min}

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[Music]

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hi everyone thank you so much for

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joining me today we’ll be doing a 45

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minute slow flow yoga class have two

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blocks and a strap close by if you don’t

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happen to own any types of props like

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this some cushions or pillows and a belt

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can do just fine let’s start lying down

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on our back and just have your block

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somewhere close within grabbing distance

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so lying all the way down let’s begin by

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pulling the right knee in towards the

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belly and extending your left leg

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straight keep flexing through your left

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foot so you’re pressing into that heel

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and the toes are facing up this is one

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of my favourite things to do when I

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begin a yoga practice it helps to open

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up into the hip flexors which can be

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really great for anyone who has tension

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or tightness in the low back and I like

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to sway the knee from side to side just

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to get some movement into the joint feel

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free to stay still or to do that same

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little sway as well

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focus on the quality of your breath as

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you inhale and exhale through the nose

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start to let go of anything that is not

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serving you if you want this 45 minute

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practice to really be all about you so

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give yourself this opportunity to tune

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in to your breath tune into your body

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and do something positive for yourself

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so let’s bend our lesson eat so the foot

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comes back to being flat on the mat

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we’re going to interlace our fingers

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behind the back of our right side and

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extend that right leg up so depending on

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the flexibility you might be able to

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slide the palms further up but because

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we are just warming up here really don’t

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try to go too far deep into the stretch

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and you can bend your right knee a

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little bit or a lot keep pressing your

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right hip down on the floor and start by

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flexing into your right foot so really

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reach through that heel and you should

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feel a pretty good stretch into your

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ankle and the Achilles tendon so you’re

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trying to get your toes to point towards

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you and now let’s switch so point the

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toes up as much as you can and stretch

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towards the top of the foot

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take one more deep breath try to pull

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that thigh and a tiny bit closer towards

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you and then start to bend into that

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right knee you’re going to cross your

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right ankle over the top of your left

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thigh

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keep your foot firmly flexed and feel

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the right knee press away from you soft

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of the arms if this is enough you can

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stay exactly as you are otherwise you

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can reach through and start to pull your

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left knee and thigh in towards the belly

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either by holding onto the back of your

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thigh or the front of your shin drawing

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the shoulder blades down the back

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imagine that you can breathe all the way

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down into that right hip and right glute

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inviting it to open up a little bit more

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you can start thinking of an intention

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that you would like to set for yourself

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and for your practice

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and intentions don’t have to be very

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complicated

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you’re basically answering the question

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why am i doing yoga right now so what

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benefits are you looking to get or what

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are you trying to cultivate and a very

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simple but very powerful intention that

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you can set would be to stay present

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with your breath throughout the entire

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45 minutes and it’s a lot more

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challenging than it sounds give that

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sigh one last big squeeze and then

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carefully step that left foot back down

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uncross the legs and grab a hold of one

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of your blocks you’re going to place

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that block in between the upper thighs

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keep your feet hip-width distance apart

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and soften the arms we’re going to come

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up to bridge pose so press the feet into

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the floor and start to curl the tailbone

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up until the hips the low back and the

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mid back start to lift off of the floor

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squeeze your blocks so that helps to

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keep your knees in line with your hips

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and not allow them to open up any wider

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than this and we’re going to charge up

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the legs a little bit more lean into

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your left leg and you’re going to point

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your right toes forward towards the back

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of your mat so lifting that right leg at

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about a 45 degree angle take one more

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breath lift and squeeze and then bend

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your right knee right foot comes down

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let’s switch sides left leg extends up

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reach through the toes

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keep pressing firmly into your right

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foot squeeze your block lift your hips

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up a little more and then carefully

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bring that left foot back down give

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yourself one more breath here in this

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pose see if the hips can lift up a

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little bit higher breathing deeply and

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slowly curl and make your way down inch

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by inch until the low back and the hips

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finally come down to the floor set your

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block off to the side let’s pull our

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left knee in towards our belly and

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extend your right leg straight pressing

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into your right heel and the same thing

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we did on the first side feel free to

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sway your left thigh a little bit side

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to side finding a motion that is

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comfortable just hip flexors are really

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tight you might notice that your right

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leg hovers off the ground a little bit

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which is okay over time as you improve

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your flexibility you’ll be able to keep

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that right heel on the ground always

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remembering that this is a process and a

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journey we’re never really trying to

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obtain perfection we’re just using these

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poses to get deeper into our body

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instead of trying to use our body to get

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into the poses and now let’s bend our

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right knee foot flat on the ground

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interlace your fingers behind your left

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thigh and extend that leg straight up

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towards the ceiling

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feel free to slide your palms a little

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bit further up that leg and start with

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the heel flexed so really press into

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your heel the toes are pointing towards

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you both shoulders pressing into the

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floor both hips are levels

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[Music]

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notice how the hamstrings are feeling

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today there’s any sensitivity or

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tightness in the area that you’ll need

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to be aware of and now let’s point the

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toes up reaching them up towards the

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ceiling squeezing that sigh and a little

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bit closer by bending the elbows we’ll

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come into our reclined pigeon pose cross

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your left ankle over the top of your

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right side press the left knee away from

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you hold here or you can pull your knee

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in toward your belly so one side might

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be a little bit easier than the other

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it’s perfectly normal for most of us

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[Music]

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draw the shoulder blades down the back

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relaxing the jaw

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give it your last big squeeze here

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breathing into that left glute and let’s

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set the feet back down we’ll take bridge

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pose again with a block so grab it once

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more and place it in between the upper

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thighs really feel the inner thighs

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squeeze and hug in towards your block

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press the feet into the floor and start

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to lift your way up into your bridge

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pose arms stay relaxed notice if you

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roll to the inner or outer ankle in this

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bridge pose most of the time I see

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students go out towards the little toe

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side of both feet so really press into

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the big toe side of your foot too so all

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four corners are active lean onto your

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right leg and you’re going to lift your

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left leg off the floor point through the

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toes keep pressing squeeze your block

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engage the glutes relax the shoulder

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left foot comes down

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switch sides right leg lifts up so this

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is for your lower body upper body can

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rest then that right knee press into

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both feet see if you can lift up a

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little bit more squeeze your block feel

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how the navel lifts up on the inhale and

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softens back down on the exhale slowly

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unwinding inch by inch until the hips

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come all the way back down to the floor

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and let’s set our block up to the side

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pull your knees in towards your belly

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they can be together or apart just rock

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a little bit side to side massaging your

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low back

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[Music]

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so we are going to rock our way up into

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a yogi squat or Milazzo napo’s they’ll

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hold on to the backs of your thighs and

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just start to rock a little bit gaining

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some momentum and you’ll need to step

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your feet wide with your heels in and

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your toes out so coming into that little

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yogi squat at the front of your mat

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knees are bending generously you can

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press your hands together at the front

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of the heart and use the elbows to open

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the knees up a little wider we want to

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avoid rounding forward here instead

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we’re trying to lift up nice and tall so

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notice how your hips feel today how are

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your low back feels you might not be all

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the way down like I am here another

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alternative would be to sit yourself up

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on a block we’re going to take a good

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five deep breaths so close the eyes draw

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the shoulders down and away from the

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ears

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reach the crown of the head up a little

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higher and let your hips drop soft

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steady breath

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[Music]

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let’s bring our palms towards the floor

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we’re going to straighten the legs and

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come into a ragdoll fold so really you

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don’t want your legs to be perfectly

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straight because we are just warming up

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so be mindful for your low back and your

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hamstrings turn your feet so they are

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parallel to the longer edges of your

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mount your toes are pointing forward let

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the upper body dangle you can sway a

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little bit side to side front to back

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making any little movements or

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adjustments that feel good and give you

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that nice little stretch that we’re

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looking for in the back of the leg and

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along the spine into the neck so this is

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a slow flow which means we don’t want to

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be rushing in and out of our poses we

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want to really take our time with these

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transitions so that we can feel every

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single muscle that is it as it engages

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and releases this will also help you

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with balance and coordination usually

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when we’re rushing in and out of poses

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it can be really hard to stay balanced

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and now bend your knees even more just

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so you can get both palms flat to the

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ground you want your palms shoulder

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width distance apart and we’re going to

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step back into our plank pose

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so step the feet back and keep your feet

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about hip width distance apart

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press into the fingertips and knuckles

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and reach your heart forward just

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breathe deeply here squeezing the inner

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thighs towards one another lower

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abdominals are hugging in one more

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inhale and then set your right knee to

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the floor you’re going to roll to the

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inner edge of your left foot lean onto

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your right hand and extend your left arm

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00:12:48,070 –> 00:12:50,770
up so this is a variation of side plank

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you have a little bit more support in

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this one and maybe this is enough but if

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you would like to charge this pose up a

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little bit you can always float your

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00:12:59,380 –> 00:13:01,900
left leg off the ground and if you’re

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00:13:01,900 –> 00:13:04,930
hovering that leg off the mat flex into

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00:13:04,930 –> 00:13:08,670
the foot and reach through your heel

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00:13:08,899 –> 00:13:11,160
stacking your left shoulder over your

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00:13:11,160 –> 00:13:16,050
right take one more full breath here and

280
00:13:16,050 –> 00:13:17,610
then start to look down we’re going to

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00:13:17,610 –> 00:13:20,670
come into our tabletop pose so left palm

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and let me come down hands are

283
00:13:22,740 –> 00:13:24,360
underneath your shoulders knees aren’t

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underneath your hips

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taking cat and Cal as you inhale drop

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00:13:28,560 –> 00:13:31,339
the belly lift the gaze curl tailbone up

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00:13:31,339 –> 00:13:34,620
exhale round the spine chin to chest

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take a few more rounds and go at your

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00:13:36,839 –> 00:13:41,490
own pace so just moving with the rhythm

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00:13:41,490 –> 00:13:44,310
of your breath trying to warm up our

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spine in our low back to get ourselves

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ready for the deeper poses that we’ll be

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00:13:49,769 –> 00:13:52,130
getting into

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00:14:01,029 –> 00:14:04,670
our last little round here so one more

295
00:14:04,670 –> 00:14:06,920
inhale lifting and looking up pulling

296
00:14:06,920 –> 00:14:09,829
the heart through exhale we contract

297
00:14:09,829 –> 00:14:12,319
bringing our chin to our chest come back

298
00:14:12,319 –> 00:14:14,449
into your neutral tabletop pose and

299
00:14:14,449 –> 00:14:15,949
let’s walk the pumps forward a little

300
00:14:15,949 –> 00:14:18,559
bit coming to our down dog curl the toes

301
00:14:18,559 –> 00:14:21,259
under and lift your hips up and back so

302
00:14:21,259 –> 00:14:22,910
you want your feet to end up being about

303
00:14:22,910 –> 00:14:24,589
hip-width distance apart or so and your

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00:14:24,589 –> 00:14:26,389
shoulders are roughly shoulder width

305
00:14:26,389 –> 00:14:28,160
distance apart or sorry your palms are

306
00:14:28,160 –> 00:14:29,839
roughly shoulder width distance apart

307
00:14:29,839 –> 00:14:32,089
feel free to bend your knees a lot we’re

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00:14:32,089 –> 00:14:33,679
just going to try to lift our hips up

309
00:14:33,679 –> 00:14:35,689
and back not worrying too much about the

310
00:14:35,689 –> 00:14:39,079
hamstrings just yet instead can you

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00:14:39,079 –> 00:14:41,660
lengthen the arms and soften the neck so

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00:14:41,660 –> 00:14:44,809
the head is heavy lower abdominals as

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00:14:44,809 –> 00:14:46,639
hugging in and up

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00:14:46,639 –> 00:14:49,369
so really pull the navel towards the

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00:14:49,369 –> 00:14:52,850
spine that action will help you stay

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00:14:52,850 –> 00:14:54,740
really stable through the core and it

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00:14:54,740 –> 00:14:56,839
does help to protect your lower back if

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00:14:56,839 –> 00:14:58,610
you’re like me and suffer from some

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00:14:58,610 –> 00:15:00,189
sensitivities there in the low back

320
00:15:00,189 –> 00:15:02,480
press into the fingertips and knuckles

321
00:15:02,480 –> 00:15:04,699
on your next inhale let’s come back into

322
00:15:04,699 –> 00:15:07,249
our plank pose so shoulders come back to

323
00:15:07,249 –> 00:15:09,019
being roughly over the top of the wrists

324
00:15:09,019 –> 00:15:10,730
or so keep your feet about hip width

325
00:15:10,730 –> 00:15:13,189
distance apart reach the crown of the

326
00:15:13,189 –> 00:15:20,360
head forward deep breath and then left

327
00:15:20,360 –> 00:15:22,819
knee comes down to the ground roll to

328
00:15:22,819 –> 00:15:24,679
the inner edge of your right foot and

329
00:15:24,679 –> 00:15:26,600
you’re going to extend your right arm up

330
00:15:26,600 –> 00:15:28,009
towards the sky so we’re doing that

331
00:15:28,009 –> 00:15:30,819
modified side plank on the other side

332
00:15:30,819 –> 00:15:33,709
looking wherever helps you balance hold

333
00:15:33,709 –> 00:15:35,449
here if you want otherwise we’re going

334
00:15:35,449 –> 00:15:38,829
to float our right leg off the mat

335
00:15:38,829 –> 00:15:43,069
engaging into the glutes press into that

336
00:15:43,069 –> 00:15:50,660
right heel squeeze and lift it up a

337
00:15:50,660 –> 00:15:52,279
little bit more and then look down

338
00:15:52,279 –> 00:15:54,589
coming back into our tabletop pose we’ll

339
00:15:54,589 –> 00:15:56,209
take a few more rounds with cat and cow

340
00:15:56,209 –> 00:15:58,999
I like to do quite a bit of this because

341
00:15:58,999 –> 00:16:01,059
it really is very good for your spine

342
00:16:01,059 –> 00:16:03,949
inhale drop the belly lift the gaze curl

343
00:16:03,949 –> 00:16:07,519
tailbone up exhale chin to chest tail

344
00:16:07,519 –> 00:16:10,910
them down a few more

345
00:16:10,910 –> 00:16:14,880
we expand when we breathe in and we

346
00:16:14,880 –> 00:16:17,399
contract when we breathe out and that’s

347
00:16:17,399 –> 00:16:20,070
a pretty consistent pattern that we do

348
00:16:20,070 –> 00:16:22,950
throughout our yoga practice I often

349
00:16:22,950 –> 00:16:24,660
have students that are confused with the

350
00:16:24,660 –> 00:16:26,399
breathing patterns in yoga they’re not

351
00:16:26,399 –> 00:16:28,470
sure which poses you should inhale and

352
00:16:28,470 –> 00:16:31,050
in which poses you should exhale and

353
00:16:31,050 –> 00:16:32,850
that’s generally a good rule of thumb to

354
00:16:32,850 –> 00:16:35,459
follow if there’s an expansion and an

355
00:16:35,459 –> 00:16:37,350
opening generally speaking you’ll be

356
00:16:37,350 –> 00:16:39,779
breathing in and if you’re contracting

357
00:16:39,779 –> 00:16:42,720
getting smaller and compressing you’d be

358
00:16:42,720 –> 00:16:46,200
exhaling but of course this all comes

359
00:16:46,200 –> 00:16:47,910
with practice so if it doesn’t feel too

360
00:16:47,910 –> 00:16:50,640
intuitive just yet that’s perfectly fine

361
00:16:50,640 –> 00:16:54,630
last one here so exhale and we come back

362
00:16:54,630 –> 00:16:56,550
into our downward facing dog so make

363
00:16:56,550 –> 00:16:58,320
some space for yourself and then lift

364
00:16:58,320 –> 00:17:01,220
the hips up and back

365
00:17:04,520 –> 00:17:07,800
bending into the knees softening the

366
00:17:07,800 –> 00:17:09,839
neck let’s look towards the top of the

367
00:17:09,839 –> 00:17:11,400
mat and we’re just going to step and

368
00:17:11,400 –> 00:17:15,260
make our way up there bending the knees

369
00:17:15,260 –> 00:17:18,959
slowly roll all the way up stand head

370
00:17:18,959 –> 00:17:20,579
and shoulders are the last to make their

371
00:17:20,579 –> 00:17:22,319
way up there draw the shoulders down and

372
00:17:22,319 –> 00:17:24,180
away from the ears and do make sure that

373
00:17:24,180 –> 00:17:25,650
you are somewhere close to the top of

374
00:17:25,650 –> 00:17:27,510
the mat and we’re going to grab both our

375
00:17:27,510 –> 00:17:29,790
blocks and place them at the front of

376
00:17:29,790 –> 00:17:31,560
the mat just so they’re there if we need

377
00:17:31,560 –> 00:17:32,850
them we won’t need them right away but

378
00:17:32,850 –> 00:17:34,680
later on in our flow we’re going to want

379
00:17:34,680 –> 00:17:36,360
to have some blocks there for stability

380
00:17:36,360 –> 00:17:39,030
purposes bring your big toes together

381
00:17:39,030 –> 00:17:41,280
heels maybe an inch or so apart and

382
00:17:41,280 –> 00:17:43,650
let’s drop down into our chair pose bend

383
00:17:43,650 –> 00:17:45,720
the knees drop the hips bring your hands

384
00:17:45,720 –> 00:17:48,240
at your heart Rock the weight into the

385
00:17:48,240 –> 00:17:50,940
heels keep your chin and your chest lift

386
00:17:50,940 –> 00:17:57,540
it up nice and tall sink even deeper

387
00:17:57,540 –> 00:18:02,310
into it inhale and exhale fold over the

388
00:18:02,310 –> 00:18:05,580
legs release halfway lift flat back

389
00:18:05,580 –> 00:18:07,650
reach the heart for where knees can be a

390
00:18:07,650 –> 00:18:11,010
bit bent exhale plant the palms let’s

391
00:18:11,010 –> 00:18:13,470
step it back into our plank pose so

392
00:18:13,470 –> 00:18:16,140
taking our first little vinyasa inhale

393
00:18:16,140 –> 00:18:19,650
here exhale lower all the way down to

394
00:18:19,650 –> 00:18:22,290
your belly point the toes back let’s

395
00:18:22,290 –> 00:18:24,690
take a little Cobra press into the tops

396
00:18:24,690 –> 00:18:26,010
of the feet with the chin and the chest

397
00:18:26,010 –> 00:18:29,400
elbows are bent and hugging in exhale

398
00:18:29,400 –> 00:18:32,010
loose and press your way back into your

399
00:18:32,010 –> 00:18:35,000
downward facing dog

400
00:18:37,750 –> 00:18:40,060
from this downward dog let’s extend our

401
00:18:40,060 –> 00:18:42,190
right leg up towards the sky and bend

402
00:18:42,190 –> 00:18:48,700
your right knee to open up that hip so a

403
00:18:48,700 –> 00:18:51,310
nice hip opener here side Bobby stretch

404
00:18:51,310 –> 00:18:53,290
you’re trying to get your right foot as

405
00:18:53,290 –> 00:18:54,940
far over towards the left side of your

406
00:18:54,940 –> 00:18:57,610
mat as you can let’s straighten and

407
00:18:57,610 –> 00:18:59,200
square that leg and we’re going to step

408
00:18:59,200 –> 00:19:00,970
it through into a low lunge

409
00:19:00,970 –> 00:19:03,130
so right foot needs to go in between

410
00:19:03,130 –> 00:19:05,170
your palms to the top of the mat and the

411
00:19:05,170 –> 00:19:07,270
left knee comes down to the floor really

412
00:19:07,270 –> 00:19:09,220
be careful that your knees staying over

413
00:19:09,220 –> 00:19:10,750
the ankle and you’re not letting it go

414
00:19:10,750 –> 00:19:13,120
too far forward once you have that

415
00:19:13,120 –> 00:19:16,510
strong stance you can extend the arms up

416
00:19:16,510 –> 00:19:19,260
overhead tailbone is reaching down

417
00:19:19,260 –> 00:19:21,700
lifting out of the low back press the

418
00:19:21,700 –> 00:19:24,870
hips forward and down

419
00:19:35,809 –> 00:19:39,090
say nice and lifted let’s bring our

420
00:19:39,090 –> 00:19:41,220
hands to our hips you’ll need to

421
00:19:41,220 –> 00:19:44,460
straighten your right and then your left

422
00:19:44,460 –> 00:19:46,499
foot needs to go over towards the right

423
00:19:46,499 –> 00:19:48,960
side of your mat so the left toes go

424
00:19:48,960 –> 00:19:51,240
towards the right so now my election is

425
00:19:51,240 –> 00:19:53,419
parallel to the shortage of my math and

426
00:19:53,419 –> 00:19:55,799
everything is facing towards the left

427
00:19:55,799 –> 00:19:57,509
side of your mat with your right leg

428
00:19:57,509 –> 00:20:00,360
straight turn your toes so that your

429
00:20:00,360 –> 00:20:02,549
right foot is now parallel towards the

430
00:20:02,549 –> 00:20:04,559
short edge of your mat at the top of the

431
00:20:04,559 –> 00:20:06,480
mouth and once you’re here we’re pretty

432
00:20:06,480 –> 00:20:08,460
much in our gate pose so we’re going to

433
00:20:08,460 –> 00:20:11,639
lower our palms down on the floor bring

434
00:20:11,639 –> 00:20:12,990
your hands underneath your shoulders

435
00:20:12,990 –> 00:20:16,110
elbows are nice and straight and see if

436
00:20:16,110 –> 00:20:18,649
you can float your right leg off the mat

437
00:20:18,649 –> 00:20:21,210
without bending your left elbow

438
00:20:21,210 –> 00:20:23,039
squeeze the glutes lift it up a little

439
00:20:23,039 –> 00:20:26,869
bit higher take one more full breath and

440
00:20:26,869 –> 00:20:29,519
then carefully set that right foot back

441
00:20:29,519 –> 00:20:32,039
down engage your core and lift up with

442
00:20:32,039 –> 00:20:33,720
the upper body so nothing is changing

443
00:20:33,720 –> 00:20:35,100
with the legs we’ll just take a side

444
00:20:35,100 –> 00:20:37,440
bend here slide your right hand down

445
00:20:37,440 –> 00:20:40,139
your right leg inhale left arm up and

446
00:20:40,139 –> 00:20:45,379
then exhale move into that side stretch

447
00:20:47,600 –> 00:20:50,309
inhale come all the way back up exhale

448
00:20:50,309 –> 00:20:53,129
left hand comes down to the floor right

449
00:20:53,129 –> 00:20:56,279
arm extends up and over so this is very

450
00:20:56,279 –> 00:20:58,499
similar to the modified side plank pose

451
00:20:58,499 –> 00:21:00,899
we did at the beginning of class re

452
00:21:00,899 –> 00:21:02,759
extend through your right fingertips get

453
00:21:02,759 –> 00:21:05,249
really long and then use the obliques to

454
00:21:05,249 –> 00:21:08,279
lift yourself all the way back up start

455
00:21:08,279 –> 00:21:09,929
to face towards the front of your mat

456
00:21:09,929 –> 00:21:12,419
bend your right knee again and you’re

457
00:21:12,419 –> 00:21:14,009
going to tuck the back toes under to

458
00:21:14,009 –> 00:21:16,139
lift your left knee off the floor the

459
00:21:16,139 –> 00:21:18,480
left palm stays down right arm extends

460
00:21:18,480 –> 00:21:21,149
up for your easy twist you’re trying to

461
00:21:21,149 –> 00:21:23,009
pull your right shoulder back without

462
00:21:23,009 –> 00:21:25,110
letting your left shoulder pop for we’re

463
00:21:25,110 –> 00:21:28,909
just staff one joint over the other

464
00:21:31,309 –> 00:21:34,559
breathing deeply be mindful of your

465
00:21:34,559 –> 00:21:37,200
wrist press into your fingers and

466
00:21:37,200 –> 00:21:42,059
Knuckles be kind to your joint and we

467
00:21:42,059 –> 00:21:44,250
look down we’ll take our second little

468
00:21:44,250 –> 00:21:46,930
vinyasa flow so right hand to the ground

469
00:21:46,930 –> 00:21:51,830
inhale plank pose exhale chaturanga to

470
00:21:51,830 –> 00:21:54,160
lower all the way to the floor

471
00:21:54,160 –> 00:21:59,920
Cobra inhale exhale downward facing dog

472
00:21:59,920 –> 00:22:03,980
hips lift up and back sauce on the neck

473
00:22:03,980 –> 00:22:05,990
let your head be heavy like a bowling

474
00:22:05,990 –> 00:22:08,030
ball press your chest towards your

475
00:22:08,030 –> 00:22:10,100
thighs let’s reach our left leg up

476
00:22:10,100 –> 00:22:12,080
towards the sky bend your left knee and

477
00:22:12,080 –> 00:22:14,360
open up that hip so this time I’m trying

478
00:22:14,360 –> 00:22:16,250
to bring my left foot over towards the

479
00:22:16,250 –> 00:22:22,250
right side of my mat both elbows are

480
00:22:22,250 –> 00:22:24,980
straight let’s straighten that left leg

481
00:22:24,980 –> 00:22:26,900
and step it all the way through for your

482
00:22:26,900 –> 00:22:27,680
low lunge

483
00:22:27,680 –> 00:22:29,690
so left foot goes in between the hands

484
00:22:29,690 –> 00:22:31,310
and right knee comes down to the floor

485
00:22:31,310 –> 00:22:34,010
align your left knee over your left

486
00:22:34,010 –> 00:22:36,170
ankle and once you’re there extend the

487
00:22:36,170 –> 00:22:39,080
arms up you’re trying to press your hips

488
00:22:39,080 –> 00:22:40,850
forward and down until you get that nice

489
00:22:40,850 –> 00:22:44,260
stretch into your hip flexors

490
00:22:51,110 –> 00:22:54,000
not dumping into the low back stay

491
00:22:54,000 –> 00:22:57,510
lifted one more deep breath reach

492
00:22:57,510 –> 00:22:59,490
through the fingers and then bring your

493
00:22:59,490 –> 00:23:02,130
hands on your hips let’s straighten that

494
00:23:02,130 –> 00:23:03,600
left leg and you’re going to bring your

495
00:23:03,600 –> 00:23:05,460
right foot towards the left side of your

496
00:23:05,460 –> 00:23:08,220
mat so your right shin parallel to the

497
00:23:08,220 –> 00:23:09,960
back of the mat and you’re going to turn

498
00:23:09,960 –> 00:23:11,700
your left foot to be parallel towards

499
00:23:11,700 –> 00:23:14,280
the top of your mat from here palms come

500
00:23:14,280 –> 00:23:15,210
down to the ground

501
00:23:15,210 –> 00:23:17,730
align your hands directly underneath

502
00:23:17,730 –> 00:23:20,159
your shoulders right elbow is going to

503
00:23:20,159 –> 00:23:21,659
want to bend try to prevent that from

504
00:23:21,659 –> 00:23:24,799
happening and then lift your left leg up

505
00:23:24,799 –> 00:23:27,450
so you need to engage the obliques and

506
00:23:27,450 –> 00:23:32,190
squeeze into the glutes lifting it up a

507
00:23:32,190 –> 00:23:35,030
little bit more one more breath and

508
00:23:35,030 –> 00:23:38,340
release set that foot back down firm up

509
00:23:38,340 –> 00:23:40,860
the core let’s lift up we’ll take a side

510
00:23:40,860 –> 00:23:42,929
bend so left hand down your left leg

511
00:23:42,929 –> 00:23:47,330
inhale right arm up exhale move into it

512
00:23:47,330 –> 00:23:51,380
really reach to those right fingertips

513
00:23:54,020 –> 00:23:58,140
inhale to lift up and exhale right hand

514
00:23:58,140 –> 00:24:00,720
comes down to the floor left arm reaches

515
00:24:00,720 –> 00:24:02,730
up and over so this is one of my

516
00:24:02,730 –> 00:24:04,650
all-time favorite stretches you should

517
00:24:04,650 –> 00:24:06,539
feel it from the left fingertips all the

518
00:24:06,539 –> 00:24:08,820
way down into that left foot especially

519
00:24:08,820 –> 00:24:11,309
in the side body here and in the IT band

520
00:24:11,309 –> 00:24:14,220
not an area that we can focus on to too

521
00:24:14,220 –> 00:24:18,510
much normally engage the obliques come

522
00:24:18,510 –> 00:24:20,130
all the way back up and we’re going to

523
00:24:20,130 –> 00:24:22,440
come into our easy twist so you need to

524
00:24:22,440 –> 00:24:23,789
face towards the top of your mat again

525
00:24:23,789 –> 00:24:26,460
and bend your left knee right toes point

526
00:24:26,460 –> 00:24:29,010
back curl the toes under lift your right

527
00:24:29,010 –> 00:24:30,960
knee off the floor plant the right palm

528
00:24:30,960 –> 00:24:33,210
down and reach your left arm up and

529
00:24:33,210 –> 00:24:35,850
you’re really bending into that left

530
00:24:35,850 –> 00:24:37,590
knee so much so that you’re almost

531
00:24:37,590 –> 00:24:39,559
getting your side parallel to the floor

532
00:24:39,559 –> 00:24:41,940
looking up only if that’s ok for your

533
00:24:41,940 –> 00:24:43,440
neck otherwise just keep looking

534
00:24:43,440 –> 00:24:47,240
straight forward or even straight down

535
00:24:52,670 –> 00:24:55,910
let’s take our flow left hand down

536
00:24:55,910 –> 00:25:00,480
inhale plank pose strong belly exhale

537
00:25:00,480 –> 00:25:03,630
lower all the way to the floor point the

538
00:25:03,630 –> 00:25:06,049
toes back for cobra chin and chest lift

539
00:25:06,049 –> 00:25:09,290
exhale downward facing dog

540
00:25:09,290 –> 00:25:14,429
five breaths here remember you can

541
00:25:14,429 –> 00:25:16,620
always bend the knees in this down dog

542
00:25:16,620 –> 00:25:18,900
and you should still have your blocks

543
00:25:18,900 –> 00:25:21,540
somewhere close to the top of the mat so

544
00:25:21,540 –> 00:25:23,070
from this down dog let’s reach your

545
00:25:23,070 –> 00:25:25,260
right leg up and keep it straight and

546
00:25:25,260 –> 00:25:27,240
squared so drop your right hip press

547
00:25:27,240 –> 00:25:29,429
into the heel and then carefully pull

548
00:25:29,429 –> 00:25:31,860
that knee in towards your nose look past

549
00:25:31,860 –> 00:25:35,070
your palms and step it forward so the

550
00:25:35,070 –> 00:25:36,809
foot is in between your hands and then

551
00:25:36,809 –> 00:25:38,580
you’re going to bring both palms onto

552
00:25:38,580 –> 00:25:40,410
your blocks transitioning into your

553
00:25:40,410 –> 00:25:42,840
standing splits so you’re standing on

554
00:25:42,840 –> 00:25:44,040
your right leg and you’re trying to

555
00:25:44,040 –> 00:25:46,350
reach your left leg up nice and high so

556
00:25:46,350 –> 00:25:49,140
both knees can be a little bit bent here

557
00:25:49,140 –> 00:25:51,360
but you’re trying to get a nice support

558
00:25:51,360 –> 00:25:53,490
and stability through that right leg and

559
00:25:53,490 –> 00:25:55,230
you need to squeeze and engage your

560
00:25:55,230 –> 00:25:57,809
glutes to let your left leg go up even

561
00:25:57,809 –> 00:26:02,280
higher now as you inhale shift the

562
00:26:02,280 –> 00:26:03,960
weight onto the ball of your right foot

563
00:26:03,960 –> 00:26:06,030
and see if you can lift your heel off

564
00:26:06,030 –> 00:26:08,850
the ground exhale press it back down two

565
00:26:08,850 –> 00:26:11,750
more like this inhale lift the heel up

566
00:26:11,750 –> 00:26:15,150
exhale press it down last one inhale

567
00:26:15,150 –> 00:26:18,600
lift exhale set it down and let’s come

568
00:26:18,600 –> 00:26:21,030
into half moon pose so it’s not to lift

569
00:26:21,030 –> 00:26:23,520
your chest up lean your weight onto your

570
00:26:23,520 –> 00:26:25,679
right hand on that block and bring your

571
00:26:25,679 –> 00:26:27,840
left hand on your hip you’re going to

572
00:26:27,840 –> 00:26:29,910
start to turn your left hip and your

573
00:26:29,910 –> 00:26:32,130
left shoulder open so that everything is

574
00:26:32,130 –> 00:26:34,010
facing towards the left side of your mat

575
00:26:34,010 –> 00:26:36,450
weave the boot and lift your back leg up

576
00:26:36,450 –> 00:26:38,580
even higher and if this feels pretty

577
00:26:38,580 –> 00:26:40,500
good you can extend your left arm up as

578
00:26:40,500 –> 00:26:42,740
well

579
00:26:43,600 –> 00:26:46,930
so just breathe nice and controlled

580
00:26:46,930 –> 00:26:49,160
notice how much weight and pressure

581
00:26:49,160 –> 00:26:51,020
you’re putting on that block

582
00:26:51,020 –> 00:26:54,860
and from here transition into your

583
00:26:54,860 –> 00:26:57,200
warrior two so bend that right knee

584
00:26:57,200 –> 00:26:59,720
generously and your lightly going to

585
00:26:59,720 –> 00:27:02,240
step that left foot all the way back and

586
00:27:02,240 –> 00:27:04,730
extend the arms out palms are facing

587
00:27:04,730 –> 00:27:06,650
down right knee is bending and you’re

588
00:27:06,650 –> 00:27:09,470
pressing your right knee open shoulders

589
00:27:09,470 –> 00:27:13,660
are staying aligned over your hips and

590
00:27:13,750 –> 00:27:22,940
gazing forward let’s reverse our warrior

591
00:27:22,940 –> 00:27:25,790
left hand down right arm up breathe in

592
00:27:25,790 –> 00:27:28,130
nice and deep keep bending into your

593
00:27:28,130 –> 00:27:32,570
right knee back into your warrior two

594
00:27:32,570 –> 00:27:35,390
coming into extended side angle bring

595
00:27:35,390 –> 00:27:37,100
your right forearm over your right side

596
00:27:37,100 –> 00:27:40,580
and your left arm up and over so bicep

597
00:27:40,580 –> 00:27:42,320
is along the ear and you have one long

598
00:27:42,320 –> 00:27:44,120
line from your left fingers all the way

599
00:27:44,120 –> 00:27:51,230
to your left foot start to look down

600
00:27:51,230 –> 00:27:53,270
towards the floor and circle the palms

601
00:27:53,270 –> 00:27:54,980
until the hands can come down to the

602
00:27:54,980 –> 00:27:57,710
ground let’s take our full vinyasa this

603
00:27:57,710 –> 00:28:01,700
time so inhale to plank exhale

604
00:28:01,700 –> 00:28:05,480
chaturanga hover halfway point the toes

605
00:28:05,480 –> 00:28:07,550
back and lift up to your upward facing

606
00:28:07,550 –> 00:28:13,420
dog exhale downward dog

607
00:28:15,160 –> 00:28:18,080
maybe the heels can come a tiny bit

608
00:28:18,080 –> 00:28:20,600
closer towards the floor or maybe you

609
00:28:20,600 –> 00:28:23,590
can find even more length in the arms

610
00:28:23,590 –> 00:28:27,920
pressing into the fingers let’s move on

611
00:28:27,920 –> 00:28:29,240
to the second side

612
00:28:29,240 –> 00:28:31,580
left leg goes all the way up and back

613
00:28:31,580 –> 00:28:34,400
keep it straight and squared and then

614
00:28:34,400 –> 00:28:37,160
pull that knee in towards your nose look

615
00:28:37,160 –> 00:28:38,990
pass the palms and step it through

616
00:28:38,990 –> 00:28:41,390
you’re going to bring your hands on the

617
00:28:41,390 –> 00:28:43,010
tops of your blocks coming into your

618
00:28:43,010 –> 00:28:44,120
standing splits

619
00:28:44,120 –> 00:28:45,980
so you’re standing on your left leg and

620
00:28:45,980 –> 00:28:47,330
you’re trying to extend your right leg

621
00:28:47,330 –> 00:28:49,010
up and back at

622
00:28:49,010 –> 00:28:52,520
hi as you can while folding forward on

623
00:28:52,520 –> 00:28:54,320
the inhale shoots into the ball of the

624
00:28:54,320 –> 00:28:56,090
foot and lift your left heel off the

625
00:28:56,090 –> 00:29:00,080
ground exhale press it back down two

626
00:29:00,080 –> 00:29:04,070
more inhale lift it up exhale drop it

627
00:29:04,070 –> 00:29:08,870
down last one inhale lift exhale release

628
00:29:08,870 –> 00:29:11,270
into your Halfmoon lift your chin and

629
00:29:11,270 –> 00:29:13,160
chest a little so the elbows can be

630
00:29:13,160 –> 00:29:15,410
straight keep your left hand on your

631
00:29:15,410 –> 00:29:17,330
block and bring your right hand to your

632
00:29:17,330 –> 00:29:19,370
hip you’re going to start to pull that

633
00:29:19,370 –> 00:29:21,230
right hip back as you roll the right

634
00:29:21,230 –> 00:29:23,710
shoulder back so an external rotation

635
00:29:23,710 –> 00:29:26,030
and once you have your balance you can

636
00:29:26,030 –> 00:29:28,130
reach your right arm up and if you lose

637
00:29:28,130 –> 00:29:29,720
your balance don’t worry too much about

638
00:29:29,720 –> 00:29:32,570
it just get back in the pose this is a

639
00:29:32,570 –> 00:29:35,090
fairly or a very challenging pose for

640
00:29:35,090 –> 00:29:39,170
sure there’s a lot going on squeeze the

641
00:29:39,170 –> 00:29:41,590
glutes lift this lift

642
00:29:41,590 –> 00:29:45,290
engaging the obliques and will lightly

643
00:29:45,290 –> 00:29:48,350
step back into warrior two so Leslie

644
00:29:48,350 –> 00:29:50,750
needs to bend until you can drop your

645
00:29:50,750 –> 00:29:53,660
right toes back behind you arms extend

646
00:29:53,660 –> 00:29:56,630
out palms are facing down press your

647
00:29:56,630 –> 00:29:59,200
left knee open

648
00:30:06,500 –> 00:30:09,540
reverse your warrior right hand down

649
00:30:09,540 –> 00:30:14,570
left arm up deep breath in here and

650
00:30:14,570 –> 00:30:19,050
exhale back to warrior two extended side

651
00:30:19,050 –> 00:30:21,540
angle left forearm over your left side

652
00:30:21,540 –> 00:30:26,040
right arm up and over so you’re trying

653
00:30:26,040 –> 00:30:27,780
to drop your hips down low almost

654
00:30:27,780 –> 00:30:29,970
getting your left thigh parallel to the

655
00:30:29,970 –> 00:30:34,020
floor stretching and look down Circle

656
00:30:34,020 –> 00:30:35,910
the palms hands come to the floor

657
00:30:35,910 –> 00:30:41,480
vinyasa inhale plank exhale chaturanga

658
00:30:41,480 –> 00:30:46,200
inhale upward dog exhale downward facing

659
00:30:46,200 –> 00:30:49,320
dog let’s take a hip opener reach your

660
00:30:49,320 –> 00:30:51,300
right leg up and then bring your right

661
00:30:51,300 –> 00:30:53,400
knee behind your right wrist setting

662
00:30:53,400 –> 00:30:55,620
ourselves up for pigeon pose left leg

663
00:30:55,620 –> 00:30:57,420
goes all the way back behind you

664
00:30:57,420 –> 00:30:59,940
so if your hip is off the ground feel

665
00:30:59,940 –> 00:31:01,820
free to prop yourself up on a block

666
00:31:01,820 –> 00:31:05,990
otherwise you can simply fold down

667
00:31:05,990 –> 00:31:08,730
taking a good 10 or so breaths right

668
00:31:08,730 –> 00:31:11,420
here in the pose

669
00:31:37,630 –> 00:31:39,690
you

670
00:31:50,980 –> 00:31:55,330
lacks the chest and shoulders

671
00:32:27,730 –> 00:32:31,130
swap the hands in lifting the head in

672
00:32:31,130 –> 00:32:32,690
the chest we meet back in our down dog

673
00:32:32,690 –> 00:32:34,910
just do any little movements that feel

674
00:32:34,910 –> 00:32:37,850
good here to help release after that

675
00:32:37,850 –> 00:32:41,450
deep hip-opener and we’ll go to the

676
00:32:41,450 –> 00:32:44,210
other side so left leg up and then left

677
00:32:44,210 –> 00:32:45,800
knee behind your wrist

678
00:32:45,800 –> 00:32:47,840
right leg goes all the way back behind

679
00:32:47,840 –> 00:32:53,240
you level out your hip put a block

680
00:32:53,240 –> 00:32:55,160
underneath you if you like or just go

681
00:32:55,160 –> 00:32:57,740
all the way straight down and a block

682
00:32:57,740 –> 00:32:59,630
can always go under the chest or the

683
00:32:59,630 –> 00:33:02,350
forehead too

684
00:34:11,310 –> 00:34:14,300
three more breaths

685
00:34:33,379 –> 00:34:36,540
let’s walk the hands in this will be our

686
00:34:36,540 –> 00:34:38,819
last downward-facing dog

687
00:34:38,819 –> 00:34:41,929
I’ll make the most of your time here

688
00:34:41,929 –> 00:34:44,429
pressing into the heels reaching the

689
00:34:44,429 –> 00:34:46,949
chest to the thigh and let’s also take

690
00:34:46,949 –> 00:34:50,480
our last vinyasa flow inhale to plank

691
00:34:50,480 –> 00:34:54,869
exhale chaturanga inhale upward dog

692
00:34:54,869 –> 00:34:59,339
exhale into your down dog and let’s set

693
00:34:59,339 –> 00:35:01,859
our knees to the floor swing your legs

694
00:35:01,859 –> 00:35:03,450
out in front of you and lower all the

695
00:35:03,450 –> 00:35:05,670
way down to your back and grab a hold of

696
00:35:05,670 –> 00:35:08,940
your strap so remember if you don’t own

697
00:35:08,940 –> 00:35:10,710
a strap just feel free to grab a belt so

698
00:35:10,710 –> 00:35:13,040
that works really well too

699
00:35:13,040 –> 00:35:15,630
so with the knees bent feet flat on the

700
00:35:15,630 –> 00:35:17,280
mat we’ll do similar to what we did at

701
00:35:17,280 –> 00:35:18,990
the beginning of class but using a strap

702
00:35:18,990 –> 00:35:20,579
will help us go a little deeper into it

703
00:35:20,579 –> 00:35:22,559
so just loop the strap around the ball

704
00:35:22,559 –> 00:35:24,690
of your right foot and extend that right

705
00:35:24,690 –> 00:35:27,300
leg straight up so you could go all the

706
00:35:27,300 –> 00:35:29,520
way up closer towards your foot I find

707
00:35:29,520 –> 00:35:31,770
it more comfortable if I keep the grasp

708
00:35:31,770 –> 00:35:33,540
of the strap lower down so that my

709
00:35:33,540 –> 00:35:35,640
shoulder can stay shoulders can stay

710
00:35:35,640 –> 00:35:37,799
relaxed on the floor and as you pull

711
00:35:37,799 –> 00:35:40,650
that right knee in keep both hips

712
00:35:40,650 –> 00:35:42,569
pressing on the floor remember you can

713
00:35:42,569 –> 00:35:46,250
always bend your knees a little bit here

714
00:35:48,509 –> 00:35:51,309
the feels pretty good go ahead and

715
00:35:51,309 –> 00:35:53,799
straighten your left leg we’ll make the

716
00:35:53,799 –> 00:35:55,750
pose a little bit deeper so if it’s too

717
00:35:55,750 –> 00:35:58,799
much keep the knee bent

718
00:36:21,330 –> 00:36:24,070
now shift the strap into your right hand

719
00:36:24,070 –> 00:36:25,780
only we’re going to let that right leg

720
00:36:25,780 –> 00:36:28,810
drop over to the side you can extend

721
00:36:28,810 –> 00:36:30,330
your left arm out to help you

722
00:36:30,330 –> 00:36:35,920
counterbalance the weight here a little

723
00:36:35,920 –> 00:36:37,840
micro Bend and the knee is always a good

724
00:36:37,840 –> 00:36:47,880
idea flexing into the foot

725
00:36:51,560 –> 00:36:56,269
[Music]

726
00:37:02,410 –> 00:37:05,630
let’s lift the leg back up to Center and

727
00:37:05,630 –> 00:37:06,830
this time you’re going to switch your

728
00:37:06,830 –> 00:37:08,750
strap in your left hand and reach your

729
00:37:08,750 –> 00:37:10,580
right arm out and let your right leg

730
00:37:10,580 –> 00:37:12,650
drop over towards the left side of your

731
00:37:12,650 –> 00:37:15,590
mat so it might go all the way down to

732
00:37:15,590 –> 00:37:18,140
the floor and might not perfectly fine

733
00:37:18,140 –> 00:37:21,650
if it’s still floating off the mat try

734
00:37:21,650 –> 00:37:23,270
to keep your right shoulder pressing on

735
00:37:23,270 –> 00:37:29,350
the ground collarbones are facing up

736
00:37:29,740 –> 00:37:33,070
breathing deeply

737
00:37:57,340 –> 00:38:00,449
[Music]

738
00:38:27,039 –> 00:38:31,760
and bend the right knee slowly roll onto

739
00:38:31,760 –> 00:38:33,859
your back release the strap from that

740
00:38:33,859 –> 00:38:36,470
foot even out your hips again if they

741
00:38:36,470 –> 00:38:38,089
hadn’t moved a little bit and we’ll go

742
00:38:38,089 –> 00:38:39,799
to the other side so the strap goes

743
00:38:39,799 –> 00:38:42,049
around your left foot extend that leg

744
00:38:42,049 –> 00:38:44,930
straight up hold the strap wherever is

745
00:38:44,930 –> 00:38:47,000
most comfortable to you and decide if

746
00:38:47,000 –> 00:38:48,410
you want to keep your right knee bent or

747
00:38:48,410 –> 00:38:49,880
if you’d prefer to extend that leg

748
00:38:49,880 –> 00:38:55,250
forward we’re starting to close our

749
00:38:55,250 –> 00:38:58,490
practice focusing on stretching rather

750
00:38:58,490 –> 00:39:03,530
than strengthening let yourself soften

751
00:39:03,530 –> 00:39:05,950
in the shape

752
00:39:16,460 –> 00:39:21,159
[Music]

753
00:39:40,800 –> 00:39:43,480
the strap into your left hand only

754
00:39:43,480 –> 00:39:45,730
reach your right arm out to the side and

755
00:39:45,730 –> 00:39:48,620
let that left leg drop down

756
00:39:48,620 –> 00:39:51,810
[Music]

757
00:40:10,579 –> 00:40:13,619
relax any muscle that does not need to

758
00:40:13,619 –> 00:40:16,250
work right now

759
00:40:22,780 –> 00:40:25,889
[Music]

760
00:40:43,050 –> 00:40:47,170
and lift on up transfer the strap into

761
00:40:47,170 –> 00:40:50,710
your right hand so your left leg is

762
00:40:50,710 –> 00:40:52,240
going to drop all the way towards the

763
00:40:52,240 –> 00:40:53,620
right side of your maps and you can

764
00:40:53,620 –> 00:40:56,100
extend your left arm out to the floor

765
00:40:56,100 –> 00:40:58,600
try to keep your left shoulder pressing

766
00:40:58,600 –> 00:41:00,960
on the ground chest is facing up

767
00:41:00,960 –> 00:41:07,960
twisting from the navel down the leg can

768
00:41:07,960 –> 00:41:10,650
definitely stay hovering off the ground

769
00:41:10,650 –> 00:41:13,150
one side might be a little different

770
00:41:13,150 –> 00:41:15,630
from the other

771
00:41:58,880 –> 00:42:06,860
[Music]

772
00:42:12,540 –> 00:42:15,600
two more deep belly breaths in and out

773
00:42:15,600 –> 00:42:18,680
through the nose

774
00:42:24,240 –> 00:42:27,369
start to release the pose we’re going to

775
00:42:27,369 –> 00:42:30,340
come into shavasana our final resting

776
00:42:30,340 –> 00:42:32,410
pose so it might feel good to just

777
00:42:32,410 –> 00:42:35,110
squeeze your knees in towards your belly

778
00:42:35,110 –> 00:42:39,550
one final time before extending the legs

779
00:42:39,550 –> 00:42:42,460
and the arms out really let yourself

780
00:42:42,460 –> 00:42:44,680
take up some space here draw the

781
00:42:44,680 –> 00:42:52,570
shoulders down palms facing up closing

782
00:42:52,570 –> 00:42:58,840
the eyes this is your opportunity to

783
00:42:58,840 –> 00:43:03,150
kind of digest the work that you’ve done

784
00:43:03,150 –> 00:43:07,420
so your body can integrate poses and the

785
00:43:07,420 –> 00:43:10,110
sequences

786
00:43:15,819 –> 00:43:18,529
maybe focus once more on the intention

787
00:43:18,529 –> 00:43:20,509
you have set for yourself at the

788
00:43:20,509 –> 00:43:35,199
beginning of class just often and unwind

789
00:43:36,290 –> 00:43:39,679
[Music]

790
00:43:46,920 –> 00:43:51,010
[Music]

791
00:44:17,440 –> 00:44:19,500
you

792
00:44:21,900 –> 00:44:28,110
I encourage you to stay in shavasana for

793
00:44:28,110 –> 00:44:31,200
at least three to five minutes even

794
00:44:31,200 –> 00:44:35,220
longer if you have the time for it thank

795
00:44:35,220 –> 00:44:37,410
you so very much for doing this class

796
00:44:37,410 –> 00:44:39,830
with me I do hope that you enjoyed it

797
00:44:39,830 –> 00:00:00,000
namaste

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