Slow yoga

Slow Flow Deep Stretch Yoga – 30 Minutes – Five Parks Yoga

1
00:00:09,250 –> 00:00:11,720
hi thank you so much for joining me

2
00:00:11,720 –> 00:00:15,650
today for a 30 minute slow flow deep

3
00:00:15,650 –> 00:00:18,350
stretch class so we’re going to be

4
00:00:18,350 –> 00:00:21,350
mostly on the ground today with longer

5
00:00:21,350 –> 00:00:23,449
holds and we’re going to bring a lot of

6
00:00:23,449 –> 00:00:26,390
attention to our breath as we hold the

7
00:00:26,390 –> 00:00:29,570
poses so we’re actually going to start

8
00:00:29,570 –> 00:00:32,598
in a seated position today so come into

9
00:00:32,598 –> 00:00:35,149
whatever is most comfortable where you

10
00:00:35,149 –> 00:00:36,829
can keep the sitting bones grounded on

11
00:00:36,829 –> 00:00:39,500
the floor and a tall spine okay so you

12
00:00:39,500 –> 00:00:41,570
can choose half Lotus you can choose

13
00:00:41,570 –> 00:00:45,289
full Lotus you can choose easy pose with

14
00:00:45,289 –> 00:00:48,230
one ankle in front of the other you can

15
00:00:48,230 –> 00:00:50,030
take butterfly pose if you want to get a

16
00:00:50,030 –> 00:00:52,760
little bit deeper into the hips and then

17
00:00:52,760 –> 00:00:54,920
we’ll find that tall spine roll the

18
00:00:54,920 –> 00:00:57,140
shoulders down away from the ears reach

19
00:00:57,140 –> 00:00:58,729
up through the crown of the head and

20
00:00:58,729 –> 00:01:04,069
close the eyes take a nice deep inhale

21
00:01:04,069 –> 00:01:06,170
through the nose fill the belly up let

22
00:01:06,170 –> 00:01:10,250
the belly expand and then the breath

23
00:01:10,250 –> 00:01:12,110
rises up into the chest and the chest

24
00:01:12,110 –> 00:01:16,910
lifts and broadens little pause at the

25
00:01:16,910 –> 00:01:18,980
top and then just let it go through the

26
00:01:18,980 –> 00:01:21,130
mouth

27
00:01:23,190 –> 00:01:25,350
we’ll take one more breath like that

28
00:01:25,350 –> 00:01:29,170
inhale feel the belly release and expand

29
00:01:29,170 –> 00:01:32,410
and fill up the breath moves lips and

30
00:01:32,410 –> 00:01:34,770
separates the ribs fills up the lungs

31
00:01:34,770 –> 00:01:37,840
lifts the sternum holding at the top and

32
00:01:37,840 –> 00:01:46,570
then open mouth exhale close the lips

33
00:01:46,570 –> 00:01:51,880
inhale through the nose pause at the top

34
00:01:51,880 –> 00:01:54,160
keep the lips closed and exhale through

35
00:01:54,160 –> 00:02:04,330
the nose continue like this as we deepen

36
00:02:04,330 –> 00:02:07,630
into our you je breath the breath is

37
00:02:07,630 –> 00:02:12,640
audible by gently constricting the back

38
00:02:12,640 –> 00:02:15,090
of the throat

39
00:02:18,819 –> 00:02:21,879
if we’re an easy pose or half Lotus or

40
00:02:21,879 –> 00:02:24,909
full Lotus go ahead and just switch the

41
00:02:24,909 –> 00:02:26,829
legs out so the opposite leg is either

42
00:02:26,829 –> 00:02:29,890
on top or in front find that long spine

43
00:02:29,890 –> 00:02:32,049
again we’ll hold here for another five

44
00:02:32,049 –> 00:02:34,439
breaths

45
00:02:57,300 –> 00:02:59,190
continue to lengthen the spine as we

46
00:02:59,190 –> 00:03:04,020
inhale and feel your energy grounding as

47
00:03:04,020 –> 00:03:06,710
we exhale

48
00:03:30,290 –> 00:03:35,810
complete this exhale inhale lift up

49
00:03:35,810 –> 00:03:37,670
through the crown of the head and exhale

50
00:03:37,670 –> 00:03:41,209
release right ear to right shoulder chin

51
00:03:41,209 –> 00:03:43,549
to chest and come into half or full neck

52
00:03:43,549 –> 00:03:49,220
rolls keep the shoulders lowered away

53
00:03:49,220 –> 00:03:53,290
from the ears but keep the spine lifted

54
00:03:57,790 –> 00:04:03,230
one more in this direction pause when a

55
00:04:03,230 –> 00:04:04,640
chin meets the chest in reverse

56
00:04:04,640 –> 00:04:06,970
directions

57
00:04:23,520 –> 00:04:28,030
come back to a neutral position tall

58
00:04:28,030 –> 00:04:34,510
spine and gently open the eyes and come

59
00:04:34,510 –> 00:04:38,610
into a tabletop position on our mat

60
00:04:38,880 –> 00:04:41,080
position the shoulders over the wrists

61
00:04:41,080 –> 00:04:42,580
and the hips over the knees tops of the

62
00:04:42,580 –> 00:04:44,860
feet flat to the floor nice flat back

63
00:04:44,860 –> 00:04:47,170
and as we inhale will release the belly

64
00:04:47,170 –> 00:04:48,760
down toward the floor lift through the

65
00:04:48,760 –> 00:04:50,230
crown of the head in the tail bone and

66
00:04:50,230 –> 00:04:53,620
as we exhale round the spine lift and

67
00:04:53,620 –> 00:04:55,180
separate the shoulder blades draw the

68
00:04:55,180 –> 00:04:58,690
tailbone down and continue to go back

69
00:04:58,690 –> 00:05:02,430
and forth inhaling coming to cow

70
00:05:02,430 –> 00:05:06,450
exhaling rounding to cat

71
00:05:17,870 –> 00:05:20,370
make sure that you can hear your breath

72
00:05:20,370 –> 00:05:22,440
as we begin to connect the breath to the

73
00:05:22,440 –> 00:05:27,050
movement and work toward making the

74
00:05:27,050 –> 00:05:32,640
inhale equal length to the exhale and so

75
00:05:32,640 –> 00:05:36,810
the movement cow and cat will be equal

76
00:05:36,810 –> 00:05:39,050
length

77
00:05:46,680 –> 00:05:51,930
last one rounding into cat and then

78
00:05:51,930 –> 00:05:54,960
we’ll meet in tabletop position nice

79
00:05:54,960 –> 00:05:58,560
flat back from here keep the hips right

80
00:05:58,560 –> 00:06:00,210
where they are over the knees and we’re

81
00:06:00,210 –> 00:06:02,669
going to come into puppy pose or melting

82
00:06:02,669 –> 00:06:05,039
heart pose so go ahead and just walk the

83
00:06:05,039 –> 00:06:06,660
hands a little bit wider than shoulder

84
00:06:06,660 –> 00:06:09,180
distance and toward the front of the mat

85
00:06:09,180 –> 00:06:13,320
as we sink down forehead eventually

86
00:06:13,320 –> 00:06:15,900
reaches the ground but again hips stay

87
00:06:15,900 –> 00:06:17,639
up over the knee so a little bit

88
00:06:17,639 –> 00:06:19,979
different than Child’s Pose a little

89
00:06:19,979 –> 00:06:22,250
more room to stretch into the shoulders

90
00:06:22,250 –> 00:06:26,789
and as the name implies we melt the

91
00:06:26,789 –> 00:06:33,780
heart toward the floor so if the

92
00:06:33,780 –> 00:06:35,820
shoulders are tight this could feel a

93
00:06:35,820 –> 00:06:38,250
little bit intense so really work with

94
00:06:38,250 –> 00:06:42,840
the breath as we exhale we just let that

95
00:06:42,840 –> 00:06:47,449
chest sink soften into the shoulders

96
00:06:47,449 –> 00:06:51,300
will do one more full inhale and exhale

97
00:06:51,300 –> 00:06:55,940
here in melting heart pose

98
00:07:02,190 –> 00:07:04,330
and we’re going to want to walk the

99
00:07:04,330 –> 00:07:07,150
hands a little bit back and back in line

100
00:07:07,150 –> 00:07:09,100
with the shoulders and then bring the

101
00:07:09,100 –> 00:07:11,110
hips all the way to the heels this time

102
00:07:11,110 –> 00:07:14,790
and we’ll take extended Child’s Pose

103
00:07:17,130 –> 00:07:20,040
three more deep breaths here

104
00:07:20,040 –> 00:07:24,360
now we soften into the hips

105
00:07:35,530 –> 00:07:40,220
let’s take a stretch through the side so

106
00:07:40,220 –> 00:07:43,250
walk the hands off to the right but keep

107
00:07:43,250 –> 00:07:45,979
pressing firmly the left hip toward the

108
00:07:45,979 –> 00:07:48,110
left heel so you should feel really deep

109
00:07:48,110 –> 00:07:50,389
stretch in your left armpit and down

110
00:07:50,389 –> 00:07:55,819
through your left ribcage let me stretch

111
00:07:55,819 –> 00:07:58,340
the intercostal muscles between the ribs

112
00:07:58,340 –> 00:08:05,659
as we deepen into the breath walk the

113
00:08:05,659 –> 00:08:07,460
hands back through Center and off to the

114
00:08:07,460 –> 00:08:11,210
left reach through right fingertips and

115
00:08:11,210 –> 00:08:13,969
then press firmly right hip toward right

116
00:08:13,969 –> 00:08:19,639
heel bring the breath into the right

117
00:08:19,639 –> 00:08:27,289
lung expand the right ribs and if you

118
00:08:27,289 –> 00:08:29,840
take that nice deep inhale you should

119
00:08:29,840 –> 00:08:33,260
feel the stretch increase as we hold

120
00:08:33,260 –> 00:08:37,880
here and certainly probably feeling the

121
00:08:37,880 –> 00:08:43,219
hips now and let’s walk back towards

122
00:08:43,219 –> 00:08:45,709
Center and we’re going to take a twist

123
00:08:45,709 –> 00:08:47,660
so keep that right arm extended and

124
00:08:47,660 –> 00:08:49,970
slide the left arm underneath the right

125
00:08:49,970 –> 00:08:52,310
come to left shoulder and left ear so

126
00:08:52,310 –> 00:08:54,560
now we’re stretching the back of the

127
00:08:54,560 –> 00:09:01,910
shoulder and we’re finding a twist in

128
00:09:01,910 –> 00:09:06,170
our upper back and continuing to open up

129
00:09:06,170 –> 00:09:09,019
the hips as we hold child’s pose it

130
00:09:09,019 –> 00:09:10,940
becomes too intense and child’s pose

131
00:09:10,940 –> 00:09:13,130
just lift the hips and shake up the legs

132
00:09:13,130 –> 00:09:15,380
and then come back into it let’s extend

133
00:09:15,380 –> 00:09:17,899
that left arm long and slide the right

134
00:09:17,899 –> 00:09:19,699
arm underneath the left come onto the

135
00:09:19,699 –> 00:09:21,769
back of the right shoulder and the right

136
00:09:21,769 –> 00:09:24,130
ear

137
00:09:36,780 –> 00:09:40,870
and walk that right hand back to centre

138
00:09:40,870 –> 00:09:43,780
one big stretch back along gating the

139
00:09:43,780 –> 00:09:47,890
whole spine and then press back up to

140
00:09:47,890 –> 00:09:50,740
tabletop okay so this would be a good

141
00:09:50,740 –> 00:09:53,410
place if you didn’t already to take that

142
00:09:53,410 –> 00:09:55,510
little stretch of the legs so just press

143
00:09:55,510 –> 00:09:58,630
back through the right heel and switch

144
00:09:58,630 –> 00:10:00,820
it out press back through the left heel

145
00:10:00,820 –> 00:10:03,280
just getting that blood back into the

146
00:10:03,280 –> 00:10:09,430
knees good and then we’re going to tuck

147
00:10:09,430 –> 00:10:12,970
all ten toes under spread them so that

148
00:10:12,970 –> 00:10:14,530
you have a little bit of mat between

149
00:10:14,530 –> 00:10:16,540
each toe and each toe is making contact

150
00:10:16,540 –> 00:10:20,440
with the mat and then set the hips back

151
00:10:20,440 –> 00:10:24,310
on the heels find a tall spine and hold

152
00:10:24,310 –> 00:10:27,490
here for toes pose so we’re stretching

153
00:10:27,490 –> 00:10:29,170
out the bottoms of the feet or

154
00:10:29,170 –> 00:10:30,790
stretching out the joints of the toes

155
00:10:30,790 –> 00:10:36,490
and we’re continuing to work with the

156
00:10:36,490 –> 00:10:38,700
breath

157
00:10:42,630 –> 00:10:46,210
take five more breaths here at your own

158
00:10:46,210 –> 00:10:49,270
pace and really bring your awareness to

159
00:10:49,270 –> 00:10:50,200
your breath

160
00:10:50,200 –> 00:10:52,120
so working toward equal length inhale

161
00:10:52,120 –> 00:10:54,810
and exhale

162
00:11:06,829 –> 00:11:09,509
so we might be feeling some heat and

163
00:11:09,509 –> 00:11:11,749
some intensity in the feet right now

164
00:11:11,749 –> 00:11:14,399
it’s a good thing we’re going to have a

165
00:11:14,399 –> 00:11:16,139
little bit of heat and intensity into

166
00:11:16,139 –> 00:11:18,209
the arms and the hands and then we’ll

167
00:11:18,209 –> 00:11:20,339
stretch everything out so we’re going to

168
00:11:20,339 –> 00:11:23,129
do is reach both arms up overhead reach

169
00:11:23,129 –> 00:11:25,680
the fingers nice and long spread the

170
00:11:25,680 –> 00:11:28,379
fingers wide so the palms are nice and

171
00:11:28,379 –> 00:11:31,470
extended and then squeeze both hands at

172
00:11:31,470 –> 00:11:33,600
the same time into fists and squeeze

173
00:11:33,600 –> 00:11:36,779
them really really tight and then open

174
00:11:36,779 –> 00:11:38,999
the hands back up extend through the

175
00:11:38,999 –> 00:11:42,360
fingertips and squeeze and we’re going

176
00:11:42,360 –> 00:11:44,730
to continue to do this motion and we’ll

177
00:11:44,730 –> 00:11:46,019
start to pick up the pace a little bit

178
00:11:46,019 –> 00:11:49,019
so you’ll feel some heat building in

179
00:11:49,019 –> 00:11:51,209
your arms or shoulders but especially in

180
00:11:51,209 –> 00:11:53,990
your hands

181
00:11:56,389 –> 00:12:00,959
focus on your breath continue to breed

182
00:12:00,959 –> 00:12:05,339
long and steady through the nose let’s

183
00:12:05,339 –> 00:12:06,660
start to pick up the pace a little bit

184
00:12:06,660 –> 00:12:10,679
with the hands for ten nine eight seven

185
00:12:10,679 –> 00:12:18,089
six five four three two one release the

186
00:12:18,089 –> 00:12:20,459
hands down onto the knees and then you

187
00:12:20,459 –> 00:12:22,079
can stay in toes pose if you can handle

188
00:12:22,079 –> 00:12:24,899
it a little bit longer or of course you

189
00:12:24,899 –> 00:12:26,759
can release and come onto the tops of

190
00:12:26,759 –> 00:12:30,300
the feet so either way we’re going to

191
00:12:30,300 –> 00:12:32,249
extend the arms up one more time and

192
00:12:32,249 –> 00:12:33,839
we’re going to extend that left arm

193
00:12:33,839 –> 00:12:37,259
forward and the right arm back so we’re

194
00:12:37,259 –> 00:12:40,079
going to keep our hips neutral squared

195
00:12:40,079 –> 00:12:41,399
to the front of our mat but we’re going

196
00:12:41,399 –> 00:12:44,429
to twist using our core from the base of

197
00:12:44,429 –> 00:12:45,540
the spine through the crown of the head

198
00:12:45,540 –> 00:12:48,120
and then inhale both arms up overhead

199
00:12:48,120 –> 00:12:50,730
and bring that right arm forward left

200
00:12:50,730 –> 00:12:53,999
arm back and once again keep the hips

201
00:12:53,999 –> 00:12:57,449
squared so we’re just using the core to

202
00:12:57,449 –> 00:12:59,220
make the twist a little bit deeper you

203
00:12:59,220 –> 00:13:00,839
can keep your gaze forward or bring it

204
00:13:00,839 –> 00:13:03,059
back toward the left fingertips and then

205
00:13:03,059 –> 00:13:08,879
let’s flow inhale up exhale twist inhale

206
00:13:08,879 –> 00:13:12,809
up exhale twist we’ll take one more in

207
00:13:12,809 –> 00:13:15,240
each side inhale up

208
00:13:15,240 –> 00:13:20,610
exhale twist last side inhale up exhale

209
00:13:20,610 –> 00:13:26,980
twist inhale up and if you haven’t

210
00:13:26,980 –> 00:13:29,170
already we get to release the feet now

211
00:13:29,170 –> 00:13:32,170
so come back into tabletop position and

212
00:13:32,170 –> 00:13:34,360
give your feet a little bit of a shake

213
00:13:34,360 –> 00:13:37,000
so you should feel a lot of fresh blood

214
00:13:37,000 –> 00:13:39,370
rushing into the joints of the toes the

215
00:13:39,370 –> 00:13:41,769
ankles then the tops in the bottom of

216
00:13:41,769 –> 00:13:43,240
the feet so this is really really good

217
00:13:43,240 –> 00:13:47,829
for your feet to practice from here

218
00:13:47,829 –> 00:13:48,910
we’re going to move into downward facing

219
00:13:48,910 –> 00:13:52,529
dog so tuck those toes back under and

220
00:13:52,529 –> 00:13:55,899
lift the hips high release the heels

221
00:13:55,899 –> 00:14:01,360
down toward the mat and look back at

222
00:14:01,360 –> 00:14:03,009
your heels make sure that they’re

223
00:14:03,009 –> 00:14:05,829
disappearing behind the toes so if your

224
00:14:05,829 –> 00:14:08,470
heels are in or out make that adjustment

225
00:14:08,470 –> 00:14:10,870
so that you cannot even see your heels

226
00:14:10,870 –> 00:14:13,269
as we press the heels down whether or

227
00:14:13,269 –> 00:14:15,939
not they reach the mat start to actively

228
00:14:15,939 –> 00:14:18,759
lift the toes off the mat so you’re

229
00:14:18,759 –> 00:14:23,050
going to feel your shins fire up

230
00:14:23,050 –> 00:14:24,850
the Front’s of your legs are really

231
00:14:24,850 –> 00:14:26,740
active your quadriceps are nice and

232
00:14:26,740 –> 00:14:31,480
engaged and then peak forward toward the

233
00:14:31,480 –> 00:14:34,149
hands make sure that the middle fingers

234
00:14:34,149 –> 00:14:35,709
pointed toward the front of the mat the

235
00:14:35,709 –> 00:14:38,730
fingers are spread wide

236
00:14:38,730 –> 00:14:42,100
so spread those thumbs out and then just

237
00:14:42,100 –> 00:14:44,769
take them in about a centimeter so we’re

238
00:14:44,769 –> 00:14:48,089
not straining through the thumb joint

239
00:14:48,089 –> 00:14:50,589
but we’re still active in the hands so

240
00:14:50,589 –> 00:14:53,589
the finger pads are kind of making like

241
00:14:53,589 –> 00:14:57,579
a clawing motion on the mat so we’ll

242
00:14:57,579 –> 00:14:59,920
protect and protect your wrists and

243
00:14:59,920 –> 00:15:02,649
engage your forearms and then take the

244
00:15:02,649 –> 00:15:04,449
base that’s in start to roll them in

245
00:15:04,449 –> 00:15:06,970
toward the ears broadening through the

246
00:15:06,970 –> 00:15:10,689
shoulders pressing the chest the hack

247
00:15:10,689 –> 00:15:14,170
and down take one more breath and

248
00:15:14,170 –> 00:15:17,040
downward facing dog

249
00:15:17,079 –> 00:15:21,319
and then walk the feet forward about an

250
00:15:21,319 –> 00:15:24,110
inch or whatever it’s going to take so

251
00:15:24,110 –> 00:15:25,850
that we can reach that left hand toward

252
00:15:25,850 –> 00:15:28,550
the right ankle take hold of the right

253
00:15:28,550 –> 00:15:31,550
ankle or the calf and then start to pull

254
00:15:31,550 –> 00:15:33,649
the left elbow to the left and look

255
00:15:33,649 –> 00:15:35,959
toward the right so you find a nice deep

256
00:15:35,959 –> 00:15:37,970
twist and the spines feel like a

257
00:15:37,970 –> 00:15:41,059
beautiful stretch in your hamstrings as

258
00:15:41,059 –> 00:15:43,360
well

259
00:15:53,010 –> 00:15:56,370
and come back to downward-facing dog and

260
00:15:56,370 –> 00:15:59,190
take that right hand to the left ankle

261
00:15:59,190 –> 00:16:01,529
or calf pull the right elbow to the

262
00:16:01,529 –> 00:16:04,470
right and look to the left twisting in

263
00:16:04,470 –> 00:16:07,500
the spine stretching through the

264
00:16:07,500 –> 00:16:10,190
hamstrings

265
00:16:23,769 –> 00:16:26,800
and release back to downward-facing dog

266
00:16:26,800 –> 00:16:29,410
take your hands and walk them toward

267
00:16:29,410 –> 00:16:31,119
your feet so coming to the back of the

268
00:16:31,119 –> 00:16:36,100
mat and let’s take ragdoll first so

269
00:16:36,100 –> 00:16:37,629
we’re going to release the spine before

270
00:16:37,629 –> 00:16:39,489
we take all the focus to the hamstrings

271
00:16:39,489 –> 00:16:42,220
so bend both legs and start to rest the

272
00:16:42,220 –> 00:16:44,319
torso on top of the quadriceps take

273
00:16:44,319 –> 00:16:47,529
opposite hand to opposite elbow you can

274
00:16:47,529 –> 00:16:49,749
hold here hanging or you can rock gently

275
00:16:49,749 –> 00:16:54,249
side to side if you rock gently side to

276
00:16:54,249 –> 00:16:56,019
side there’s also the option to bend and

277
00:16:56,019 –> 00:17:04,510
straighten the leg but really focus on

278
00:17:04,510 –> 00:17:07,898
lengthening the back side of the body so

279
00:17:07,898 –> 00:17:10,029
we’re nice and relaxed letting gravity

280
00:17:10,029 –> 00:17:11,730
do its work

281
00:17:11,730 –> 00:17:14,140
nice spinal release if you’re ever

282
00:17:14,140 –> 00:17:16,148
feeling tight and tense in the shoulders

283
00:17:16,148 –> 00:17:18,189
this is a great place to just release

284
00:17:18,189 –> 00:17:22,510
your head upper back is nice and soft

285
00:17:22,510 –> 00:17:27,159
and then let’s focus more on the

286
00:17:27,159 –> 00:17:28,809
hamstrings now so coming into mutan

287
00:17:28,809 –> 00:17:30,940
asana or forward fold we’ll take our

288
00:17:30,940 –> 00:17:33,220
hands to the mat you can take up to a

289
00:17:33,220 –> 00:17:34,990
block if you have a block maybe your

290
00:17:34,990 –> 00:17:36,970
shins or your quads we’re going to start

291
00:17:36,970 –> 00:17:39,429
to straighten through the legs and if

292
00:17:39,429 –> 00:17:41,380
the hamstrings aren’t very open yet it’s

293
00:17:41,380 –> 00:17:42,760
okay to keep them bent we’re just

294
00:17:42,760 –> 00:17:45,880
working the hamstrings now more than the

295
00:17:45,880 –> 00:17:47,590
spine but we’re also working the spine

296
00:17:47,590 –> 00:17:49,539
as well so bringing your awareness to

297
00:17:49,539 –> 00:17:51,639
the backs of your legs find comfortable

298
00:17:51,639 –> 00:17:57,039
edge to your stretch and again use the

299
00:17:57,039 –> 00:17:59,470
hands for support if it’s too much

300
00:17:59,470 –> 00:18:00,730
strain on the hamstrings because you

301
00:18:00,730 –> 00:18:02,679
don’t want to over stretch them when

302
00:18:02,679 –> 00:18:06,850
they’re not ready to open up yet one

303
00:18:06,850 –> 00:18:10,679
more breath and forward fold

304
00:18:13,600 –> 00:18:17,270
and then bring the hands back to the mat

305
00:18:17,270 –> 00:18:19,910
if they’re not already and we’re going

306
00:18:19,910 –> 00:18:22,280
to walk forward all the way to plank

307
00:18:22,280 –> 00:18:30,500
pose just hold here for the count of

308
00:18:30,500 –> 00:18:35,930
three and two and one and lower all the

309
00:18:35,930 –> 00:18:42,170
way down we’re going to take a shoulder

310
00:18:42,170 –> 00:18:44,300
and a hip stretch so extend the right

311
00:18:44,300 –> 00:18:46,160
arm to the right keep the left hand

312
00:18:46,160 –> 00:18:47,420
right where it is underneath the left

313
00:18:47,420 –> 00:18:50,060
shoulder and roll to the right bring

314
00:18:50,060 –> 00:18:52,130
that left foot up and over and release

315
00:18:52,130 –> 00:18:54,740
the foot to the floor ear rests on the

316
00:18:54,740 –> 00:18:56,980
floor

317
00:19:15,240 –> 00:19:18,350
and roll back to centre

318
00:19:18,350 –> 00:19:21,539
switch sides extend that left arm to the

319
00:19:21,539 –> 00:19:23,100
left right hand underneath right

320
00:19:23,100 –> 00:19:25,470
shoulder up and over with that right leg

321
00:19:25,470 –> 00:19:28,049
stamp the foot to the floor left ear

322
00:19:28,049 –> 00:19:32,370
rests on the floor right knee lifts up

323
00:19:32,370 –> 00:19:37,429
to the sky hold here

324
00:19:56,690 –> 00:20:01,129
and roll back to centre place both hands

325
00:20:01,129 –> 00:20:03,799
underneath the shoulders and then just

326
00:20:03,799 –> 00:20:07,269
press back to Child’s Pose

327
00:20:23,090 –> 00:20:25,200
we’re going to make our way back to

328
00:20:25,200 –> 00:20:27,150
downward-facing dog again so just tuck

329
00:20:27,150 –> 00:20:31,380
those toes under lift the hips high take

330
00:20:31,380 –> 00:20:35,000
one more breath and downward facing dog

331
00:20:40,269 –> 00:20:43,519
look forward toward the hands and step

332
00:20:43,519 –> 00:20:45,200
the right foot to the outside of the

333
00:20:45,200 –> 00:20:49,460
right hand hold here with the knee

334
00:20:49,460 –> 00:20:51,860
lifted off the floor press the chest

335
00:20:51,860 –> 00:20:53,809
forward lift through the crown of the

336
00:20:53,809 –> 00:20:57,380
head feel this nice deep but active

337
00:20:57,380 –> 00:21:01,480
stretch in your left hip your right leg

338
00:21:01,480 –> 00:21:09,230
hold here for one more breath all right

339
00:21:09,230 –> 00:21:11,419
now we can release that left knee to the

340
00:21:11,419 –> 00:21:13,100
floor we’ll take a little more of a

341
00:21:13,100 –> 00:21:15,740
passive stretch here just letting the

342
00:21:15,740 –> 00:21:18,320
body release so go ahead and take the

343
00:21:18,320 –> 00:21:21,529
left foot flat to the floor come down on

344
00:21:21,529 –> 00:21:26,210
to the forearms or maybe forehead rests

345
00:21:26,210 –> 00:21:28,460
toward the floor if it’s too much

346
00:21:28,460 –> 00:21:31,190
stay upright pressing the chest forward

347
00:21:31,190 –> 00:21:35,230
but let those hips sink down

348
00:21:45,970 –> 00:21:49,370
take three more lungs steady Oh Jaya

349
00:21:49,370 –> 00:21:51,760
breaths

350
00:22:15,020 –> 00:22:17,970
come back up onto the hands if we’re not

351
00:22:17,970 –> 00:22:21,330
on the hands already and then just let

352
00:22:21,330 –> 00:22:24,210
that knee roll open so we’ll come on

353
00:22:24,210 –> 00:22:26,100
to the outer edge of the right foot

354
00:22:26,100 –> 00:22:28,920
letting the toes lift off the floor and

355
00:22:28,920 –> 00:22:33,120
then hold here or option to add the

356
00:22:33,120 –> 00:22:37,080
quadricep stretch to the pose so bending

357
00:22:37,080 –> 00:22:39,240
that left knee and then taking that

358
00:22:39,240 –> 00:22:41,040
right hand and reaching it around for

359
00:22:41,040 –> 00:22:45,950
the foot we can gently pull the foot in

360
00:22:46,940 –> 00:22:51,090
and keep that chest rotating open if

361
00:22:51,090 –> 00:22:53,420
we’re taking this variation on the pose

362
00:22:53,420 –> 00:22:56,370
so in this pose there’s a lot going on

363
00:22:56,370 –> 00:22:59,550
in the body so just kind of check in

364
00:22:59,550 –> 00:23:01,530
check in with your right hip and right

365
00:23:01,530 –> 00:23:03,960
glute check in with your left hip flexor

366
00:23:03,960 –> 00:23:06,120
in your left quad check in with the

367
00:23:06,120 –> 00:23:09,030
twist in the spine and then take those

368
00:23:09,030 –> 00:23:14,310
three deep Wu Jie breaths and settle

369
00:23:14,310 –> 00:23:16,850
into the pose

370
00:23:36,679 –> 00:23:39,710
as we exhale will release that left foot

371
00:23:39,710 –> 00:23:42,980
down toward the floor plant the hand and

372
00:23:42,980 –> 00:23:44,269
then just step back to down dog and

373
00:23:44,269 –> 00:23:48,470
pedal out the feet really notice the

374
00:23:48,470 –> 00:23:50,779
difference between the right side and

375
00:23:50,779 –> 00:23:57,590
the left side and then let’s step the

376
00:23:57,590 –> 00:23:59,899
left foot to the outside of the left

377
00:23:59,899 –> 00:24:03,409
hand keep the hands planted firmly on

378
00:24:03,409 –> 00:24:05,360
the floor and first we’re going to stay

379
00:24:05,360 –> 00:24:07,879
in this active post so draw the chest

380
00:24:07,879 –> 00:24:09,619
forward lift through the crown of the

381
00:24:09,619 –> 00:24:11,990
head sink into the hips but stay fired

382
00:24:11,990 –> 00:24:15,110
up in this right quad so knee is lifted

383
00:24:15,110 –> 00:24:22,999
off the mat the breath is smooth and

384
00:24:22,999 –> 00:24:34,490
steady last inhale and exhale release

385
00:24:34,490 –> 00:24:36,490
the right knee to the floor

386
00:24:36,490 –> 00:24:39,889
you can stay upright just letting the

387
00:24:39,889 –> 00:24:41,840
hips sink take the top of the foot flat

388
00:24:41,840 –> 00:24:44,779
to the floor or if we’re feeling a

389
00:24:44,779 –> 00:24:46,879
little more open in the hips and want to

390
00:24:46,879 –> 00:24:48,919
take it deeper come down on to the

391
00:24:48,919 –> 00:24:53,139
forearms or maybe the forehead

392
00:25:01,280 –> 00:25:06,350
let’s take three more deep breaths

393
00:25:27,400 –> 00:25:30,260
if we’re not on the hands come back up

394
00:25:30,260 –> 00:25:34,460
onto the hands Bend that right leg as an

395
00:25:34,460 –> 00:25:37,280
option and reach the left hand around

396
00:25:37,280 –> 00:25:40,640
for the inside of the right foot start

397
00:25:40,640 –> 00:25:44,300
to draw the left heel in and then roll

398
00:25:44,300 –> 00:25:47,810
into the outer edge of the left foot I

399
00:25:47,810 –> 00:25:51,320
think I said wrong foot and let the left

400
00:25:51,320 –> 00:25:55,730
knee fall open take this into a bit of a

401
00:25:55,730 –> 00:25:58,370
twist so we’ll start to open through the

402
00:25:58,370 –> 00:26:00,290
left shoulder opening through the chest

403
00:26:00,290 –> 00:26:09,190
three more you je breaths

404
00:26:15,370 –> 00:26:20,470
long slow and study two more

405
00:26:25,210 –> 00:26:28,630
last one

406
00:26:31,410 –> 00:26:33,840
and release that right foot to the floor

407
00:26:33,840 –> 00:26:36,840
plant the hands step back down dog and

408
00:26:36,840 –> 00:26:46,440
pedal out the feet let’s come down on to

409
00:26:46,440 –> 00:26:49,890
the shins cross over the ankles come to

410
00:26:49,890 –> 00:26:50,930
a seat

411
00:26:50,930 –> 00:26:54,000
we’ll take washing Moton asana seated

412
00:26:54,000 –> 00:26:55,890
forward fold just kind of rock back and

413
00:26:55,890 –> 00:26:57,810
forth so we can feel the sitting bones

414
00:26:57,810 –> 00:27:00,240
grounding onto the floor and then reach

415
00:27:00,240 –> 00:27:03,270
both arms up overhead and hinge forward

416
00:27:03,270 –> 00:27:06,170
reaching the arms forward past the toes

417
00:27:06,170 –> 00:27:09,600
hold here with a long extended spine and

418
00:27:09,600 –> 00:27:12,180
then rest the hands either on the quads

419
00:27:12,180 –> 00:27:17,700
the shins or the feet continue to reach

420
00:27:17,700 –> 00:27:19,500
the chest forward as we hinge at the

421
00:27:19,500 –> 00:27:25,820
hips one more full breath here

422
00:27:29,520 –> 00:27:33,220
and now hold for three more breaths

423
00:27:33,220 –> 00:27:36,730
but now let’s just be gentle releasing

424
00:27:36,730 –> 00:27:38,740
the forehead down rounding through the

425
00:27:38,740 –> 00:27:42,130
upper back resting the arms so a little

426
00:27:42,130 –> 00:27:44,530
more passive for these last couple of

427
00:27:44,530 –> 00:27:46,710
breaths

428
00:28:06,260 –> 00:28:08,760
and let’s round up you can even just

429
00:28:08,760 –> 00:28:12,030
kind of drag your hands stacking the

430
00:28:12,030 –> 00:28:15,210
vertebra one at a time until we’re all

431
00:28:15,210 –> 00:28:18,390
the way upright and then we’ll bend the

432
00:28:18,390 –> 00:28:20,790
legs plant the feet on the floor and

433
00:28:20,790 –> 00:28:24,180
slowly come down on to the back utilize

434
00:28:24,180 –> 00:28:26,610
the strength of the core to control the

435
00:28:26,610 –> 00:28:29,730
movement as we gently release all the

436
00:28:29,730 –> 00:28:33,870
way down and then bring your feet to mat

437
00:28:33,870 –> 00:28:37,260
distance apart bring your arms to a

438
00:28:37,260 –> 00:28:39,090
goalpost position and we’re just going

439
00:28:39,090 –> 00:28:41,730
to rock the knees back and forth so to

440
00:28:41,730 –> 00:28:47,040
the right back through Center to the

441
00:28:47,040 –> 00:28:53,900
left two more on each side

442
00:29:06,840 –> 00:29:10,560
hold on the right

443
00:29:19,530 –> 00:29:25,620
back through Center hold on the left

444
00:29:30,510 –> 00:29:34,450
back through Center hug both knees into

445
00:29:34,450 –> 00:29:37,660
the chest make it a really tight squeeze

446
00:29:37,660 –> 00:29:39,550
so we’re actually going to bring the

447
00:29:39,550 –> 00:29:42,100
forehead toward the knees maybe make

448
00:29:42,100 –> 00:29:45,180
contact squeeze into a tight little ball

449
00:29:45,180 –> 00:29:53,110
four three two one and then just release

450
00:29:53,110 –> 00:29:55,690
all the tension from the body we’ll

451
00:29:55,690 –> 00:29:58,780
extend the legs long let the arms rest

452
00:29:58,780 –> 00:30:02,460
alongside the body feet will fall open

453
00:30:02,460 –> 00:30:08,650
palms will face up and again rock around

454
00:30:08,650 –> 00:30:12,490
so that we can feel both sides of the

455
00:30:12,490 –> 00:30:14,740
body making contact with the ground

456
00:30:14,740 –> 00:30:17,980
equally take a nice deep inhale through

457
00:30:17,980 –> 00:30:20,200
the nose once again let the belly fill

458
00:30:20,200 –> 00:30:21,850
all the way up it’s going to rise and

459
00:30:21,850 –> 00:30:24,730
expand the breath will travel up into

460
00:30:24,730 –> 00:30:28,570
the ribs up into the heart space hold it

461
00:30:28,570 –> 00:30:30,250
at the top and then release it through

462
00:30:30,250 –> 00:30:37,600
the mouth as we come into shavasana or

463
00:30:37,600 –> 00:30:41,520
corpse pose we release our je breath and

464
00:30:41,520 –> 00:30:44,580
we release all control of the breath

465
00:30:44,580 –> 00:30:49,870
we’re in a natural relaxed rhythm our

466
00:30:49,870 –> 00:30:54,070
body is getting really soft as it

467
00:30:54,070 –> 00:30:56,820
settles in

468
00:31:04,530 –> 00:31:07,260
let the minds action follow the body’s

469
00:31:07,260 –> 00:31:12,799
actions so let the thoughts become soft

470
00:31:13,820 –> 00:31:20,120
non judgmental not attached

471
00:31:30,390 –> 00:31:32,940
please stay in shavasana as long as you

472
00:31:32,940 –> 00:31:36,390
have time form when you’re ready slowly

473
00:31:36,390 –> 00:31:40,110
make your way out of it thank you so

474
00:31:40,110 –> 00:31:42,080
much for joining me for this class

475
00:31:42,080 –> 00:31:44,010
today’s you go forward may you have

476
00:31:44,010 –> 00:31:45,420
peace in your thoughts peace in your

477
00:31:45,420 –> 00:00:00,000
words peace in your hearts namaste

Leave a Reply

Your email address will not be published. Required fields are marked *