Sweat yoga studio

Sweaty Yoga Workout Sequence 45 Min Yoga w/ Optional Yoga Music Playlist

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hi I’m Brett Larkin this is a sweaty

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flow designed to get you in shape for

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summer if you want to do this class with

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music click the link below this video or

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on my website to begin start in downward

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facing dog we’re not going to waste any

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time this is an intermediate flow for

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sure but I’ll offer modifications along

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the way so just come into your downward

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facing dog

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pedal out the feet breathe in breathe

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out

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press all the knuckles into the mat as

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much as you can especially the index

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finger and thumb then the left knee bend

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the right knee nice and then inhale

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forward plank pose exhale back downward

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facing dog inhale plank ride your breath

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exhale downward facing dog draw from the

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navel up and back inhale plank exhale

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downward facing dog inhale plank this

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time hold plank draw your wrist towards

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your toes and your toes towards your

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wrists breathe in so we’re trying to

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activate those low low abs so imagine

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your hips moving up towards your chin

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wrists move towards the toes toes move

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towards the wrists we’re trying to

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activate those low ABS that live around

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the panty line and then breathe into

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your left shoulder right shoulder left

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hip right hip keeping the body relaxed

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torso wide with the breath even as you

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hug toes towards wrists wrist towards

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toes

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one more big in breath nice exhale all

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the way down to the mat baby Cobra

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inhale lift the heart exhale fold

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forward slightly and then inhale take it

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into not your biggest Cobra so roll your

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shoulders back keep this Cobra kind of

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small so instead of lifting the heart

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just breathe in see if you can fill

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those back low ribs with lots of air

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huge breath in this small Cobra into the

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low back ribs exhale Child’s Pose with

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the toes curled under inhale come back

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into downward facing dog inhale the

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right leg up and back exhale knee to

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nose draw it in inhale leg goes up and

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back

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exhale knee to nose breathe in extend

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leg goes up and back exhale draw it in

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need a nose pause place the foot on the

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mat keep the left hand where it is reach

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the right arm up easy twist huge in

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breath here roll the shoulders back

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towards your seat inhale exhale frame

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the foot just straighten the front leg

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don’t think too much about alignment

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here just move the hips from side to

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side we’re just feeling into that right

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hamstring re then the front knee bend

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the back knee as well so we’re coming

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into a low lunge with the left knee on

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the ground inhale Hartless palms lift

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low lunge inhale exhale drop the right

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hand to the ground left arm reaches up

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and over for a big side stretch huge in

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breath into the side ribs nice frame the

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foot listen carefully press into both

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palms evenly and then you’re going to

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slip this front right foot back to meet

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the left so you’re in side plank

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vashistasana inhale exhale inhale exhale

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inhale exhale come back to plank pose

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and then moving through your choice of

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chaturanga right away or if you want to

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take Cobra once again we’ll all meet and

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downward facing dog inhale the left leg

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up and back exhale knee to nose inhale

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the left leg up and back exhale need to

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know inhale the left leg up and back

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exhale need a nose hover pause place the

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foot on the ground for lunge this time

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the left arm reaches up towards the sky

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right hand stays where it is

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easy twist inhaling exhaling roll those

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shoulders actively down towards your

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seat so they’re not by your ears

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one more big and breath and then exhale

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frame the front foot just straighten

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that front leg don’t think too much

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about form or anything else

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we’re just wagging the hips from side to

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side feeling into that left hamstring

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just let your breath flow let it be big

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nice and then rebound that front knee

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bend the back knee low lunge lift the

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heart with the palm spree then– exhale

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is you breathe out this time left hand

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comes to the mat or the hip right arm

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reaches up and over and maybe slightly

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back huge side stretch inhale exhale

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frame the front foot press evenly into

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both palms this time the left foot

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sneaks back to meet the right side plank

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let your breath flow nice and then come

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to plank chaturanga up dog

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no rush we’ll all meet in downward

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facing dog inhale the right leg up and

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back yawn it open exhale step it through

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high lunge inhale up find a nice wide

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stance front leg is 90 degrees above the

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ankle inhale exhale just turn to the

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right arms open big inhale here

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nice and then come back to face the

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front drop the left elbow take hold of

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it with your right hand so you have a

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nice bicep stretch here or reach all the

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way back and take the full bind so the

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hands are clasp or grab on to the shirt

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inhale exhale completely inhale bend the

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back knee hold hug the inner thighs

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together hug the knees together

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challenge yourself maybe press the head

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into the forearm to move the bicep back

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in space stay here for three two one

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inhale straighten the back leg exhale

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rebend inhale straighten the back leg

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exhale rebend inhale straighten the back

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leg

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stay here release the arms lift the

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heart exhale palms to the mat sneak that

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front foot back so for side plank again

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inhale here exhale plank chaturanga up

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dog downward facing dog

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lift the left leg up and back exhale

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step it through high lunge giving

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yourself a nice wide stance inhale here

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exhale turn to the left this time arms

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splay open just feeling how deep can you

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breathe breathe in nice and breathe out

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come back to face the center drop the

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right elbow take hold with the left hand

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for your bicep stretch or come into the

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full bind clasp the hands your choice

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wherever you are lift the heart inhale

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bend the back knee hold back knee hovers

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on the mat hug the inner thighs together

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hug the knees together

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we’re here 4 3 2 1

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inhale straighten that back leg exhale

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Reba inhale straighten the back leg

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exhale Bend inhale straighten the back

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leg release the arms big inhale heart

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lifts palms to the mat sneak the left

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foot back towards the right side plank

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inhale here exhale plank pose chaturanga

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up dog downward facing dog or skip it

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just meet in downward facing dog huge

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inhale into the low back exhale

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completely inhale walk your feet to meet

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your hands inhale half-lift

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spine lengthens exhale fold inhale

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half-lift

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heart lifts shoulder blades glide down

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the back exhale fold inhale half-lift

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exhale fold place the left hand directly

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underneath the face bend the left knee

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reach the right arm to the sky so this

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is an IT band stretch hip stretch for

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the right side so left knee is bent left

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hand on the floor reach up exhale place

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the right hand underneath the face bend

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the right knee reach the left arm up hip

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stretch IT band stretch along the left

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hip left outer leg roll the shoulder

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blades back down towards the seat

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breathe in breathe out fold over your

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legs

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inhale half-lift exhale fold inhale

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circle the arms down around and up to

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touch above the head

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exhale press the arrow way get taller

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breathe in heart lifts chin maybe lift

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slightly breathe out fold over your legs

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inhale half-lift exhale fold inhale

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Circle the arms down around and up to

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stand exhale press the arrow way inhale

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palms lift Hartless breathe out fold

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over your legs

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inhale half-lift exhale this time step

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it back chaturanga inhale updog exhale

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downward facing dog

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inhale the right leg up and back exhale

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knee to nose inhale the right leg up and

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back exhale knee to nose inhale the

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right leg up and back exhale knee to

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nose hover high lunge this time inhale

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exhale turn to the right arms splay open

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inhale here stay here level one or level

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two reach for the back thigh and reach

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the left arm up and over and back

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for a side Bend back bend inhale here

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exhale legs stay as they are you’re just

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bringing your hands to prayer we’re

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coming into lunge twist twisting towards

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the right notice if you’re looking over

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your shoulder instead see if you can

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lengthen the back of the neck tilt the

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head down so you’re not craning to look

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over your shoulder you feel the tailbone

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and the crown of the head connected one

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long line inhale exhale

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breathe in lift the ABS up and in twist

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a little bit deeper inhale exhale inhale

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come back to high lunge tricky

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transition here bend the left elbow take

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hold with the right or take the full

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bind inhale lower the back knee squeeze

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the knees towards one another squeeze

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the inner thighs towards one another

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move the bicep back with your head

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inhale straighten the back leg bend the

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knee exhale straighten inhale bend the

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knee exhale straighten inhale bend the

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back knee kick off the back foot or take

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a big step in we’re coming into warrior

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three so I’m going to take my hands into

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prayer you can keep them bound or any

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arm variation that works for you work

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actively to drop the left hip drop the

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left hip find length exhale step it back

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high lunge hands to the floor press into

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both palms that front foot is going to

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sneak to the back foot side plank inhale

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exhale plank pose chaturanga up dog

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downward facing dog let your breathing

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be full huge complete inhale complete

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exhale inhale left leg comes up and back

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exhale knee to nose inhale up and back

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exhale knee to nose inhale left leg up

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and back exhale need to know step into

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your high lunge inhale nice wide stance

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in your high lunge

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breathe in

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exhale arms open to the left stay here

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if you want to take the left hand to the

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back thigh arm reaches up and over for

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your side then back then huge and breath

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and then on your out-breath hands come

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to prayer and find your lunge twist

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breathe in breathe out

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notice if you’re craning to look over

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that shoulder let the neck be long feel

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it a natural extension of the tail bone

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long spine two more huge breaths here

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just challenging yourself to inhale

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00:16:15,090 –> 00:16:18,420
beyond your capacity and exhale all the

261
00:16:18,420 –> 00:16:23,600
way inhale high lunge tricky transition

262
00:16:23,990 –> 00:16:26,460
drop the right elbow take hold with the

263
00:16:26,460 –> 00:16:30,350
left hand or take the full bind

264
00:16:30,350 –> 00:16:36,240
inhale exhale back knee hovers draw the

265
00:16:36,240 –> 00:16:38,040
inner thighs towards one another draw

266
00:16:38,040 –> 00:16:39,860
the knees towards one another

267
00:16:39,860 –> 00:16:44,700
inhale four three two one and then

268
00:16:44,700 –> 00:16:47,550
inhale straighten the back leg exhale

269
00:16:47,550 –> 00:16:52,310
Bend inhale straighten exhale Bend

270
00:16:52,310 –> 00:16:56,700
inhale straighten exhale Bend use that

271
00:16:56,700 –> 00:16:58,920
to take you into half a step forward or

272
00:16:58,920 –> 00:17:02,460
push off into your warrior three any arm

273
00:17:02,460 –> 00:17:07,770
variation you like inhale lower the

274
00:17:07,770 –> 00:17:10,819
right hip down wherever you are slightly

275
00:17:10,819 –> 00:17:15,619
feel the heel active back foot is flexed

276
00:17:15,619 –> 00:17:20,490
inhaling four three two one step it back

277
00:17:20,490 –> 00:17:24,810
to high lunge breathe in exhale frame

278
00:17:24,810 –> 00:17:28,530
the foot take that left foot back to the

279
00:17:28,530 –> 00:17:32,300
right foot side plank

280
00:17:32,300 –> 00:17:37,800
inhale exhale plank pose chaturanga up

281
00:17:37,800 –> 00:17:39,780
dog

282
00:17:39,780 –> 00:17:44,610
exhale back downward facing dog find

283
00:17:44,610 –> 00:17:49,050
your breath pedal through the legs walk

284
00:17:49,050 –> 00:17:51,660
the hands back to the feet inhale

285
00:17:51,660 –> 00:17:56,310
half-lift exhale fold take hold of the

286
00:17:56,310 –> 00:18:00,150
big toes and yogic toe lock so peace

287
00:18:00,150 –> 00:18:05,550
fingers around the big toes and then

288
00:18:05,550 –> 00:18:08,190
just pull your body down totally okay to

289
00:18:08,190 –> 00:18:11,010
do this with the knees bent let the head

290
00:18:11,010 –> 00:18:24,810
hang huge inhale complete exhale inhale

291
00:18:24,810 –> 00:18:32,040
half-lift exhale fold inhale walk the

292
00:18:32,040 –> 00:18:36,080
hands back out downward-facing dog

293
00:18:37,640 –> 00:18:41,280
inhale the right leg up and back bend

294
00:18:41,280 –> 00:18:45,510
the knee press the right foot towards

295
00:18:45,510 –> 00:18:48,660
the left side of the room bring the ABS

296
00:18:48,660 –> 00:18:51,180
up and in see if you can maybe lengthen

297
00:18:51,180 –> 00:18:54,450
the low back and then inhale need to

298
00:18:54,450 –> 00:18:57,900
know and then we’re going to inhale drop

299
00:18:57,900 –> 00:18:59,490
the knee so it almost touches the mat

300
00:18:59,490 –> 00:19:03,480
exhale draw the knee up and in towards

301
00:19:03,480 –> 00:19:04,260
the chest

302
00:19:04,260 –> 00:19:07,050
so on the inhale we draw lift the heart

303
00:19:07,050 –> 00:19:09,870
on the exhale we bring the knee up and

304
00:19:09,870 –> 00:19:10,230
in

305
00:19:10,230 –> 00:19:14,250
inhale drop exhale draw the knee up and

306
00:19:14,250 –> 00:19:18,900
in step it through warrior one so find

307
00:19:18,900 –> 00:19:21,320
your warrior one no rush

308
00:19:21,320 –> 00:19:30,120
breathe in breathe out inhale exhale

309
00:19:30,120 –> 00:19:33,270
come to cactus arms take the right elbow

310
00:19:33,270 –> 00:19:35,130
underneath the left to draw the shoulder

311
00:19:35,130 –> 00:19:37,980
blades down the back lift the elbow lift

312
00:19:37,980 –> 00:19:45,120
the palms inhale lift exhale fold into

313
00:19:45,120 –> 00:19:47,940
your legs so make sure you have a nice

314
00:19:47,940 –> 00:19:51,330
wide stance here inhale elbows lift

315
00:19:51,330 –> 00:19:53,750
heart lifts

316
00:19:53,750 –> 00:19:57,360
exhale fold humble warrior variation two

317
00:19:57,360 –> 00:20:01,080
more times on your own or feel free to

318
00:20:01,080 –> 00:20:03,980
pause anywhere that feels good to you

319
00:20:03,980 –> 00:20:08,630
just taking it into a moving than Yassa

320
00:20:08,630 –> 00:20:12,810
nice and then inhaling from here flick

321
00:20:12,810 –> 00:20:15,870
the arms apart open your stance to heel

322
00:20:15,870 –> 00:20:18,780
to arch alignment coming into warrior

323
00:20:18,780 –> 00:20:19,850
two

324
00:20:19,850 –> 00:20:26,820
inhale exhale completely then that front

325
00:20:26,820 –> 00:20:28,650
knee a little bit more inhale reverse

326
00:20:28,650 –> 00:20:37,530
warrior two breaths here and then inhale

327
00:20:37,530 –> 00:20:40,320
take it into side angle so elbow can

328
00:20:40,320 –> 00:20:43,410
come to the knee or hand can come to the

329
00:20:43,410 –> 00:20:46,830
inside or outside of the foot huge and

330
00:20:46,830 –> 00:20:52,080
breath huge out breath rotate the chest

331
00:20:52,080 –> 00:20:55,230
towards the sky and then the left hand

332
00:20:55,230 –> 00:20:57,960
comes to the left hip take half a step

333
00:20:57,960 –> 00:21:00,120
in we’re taking it into ardha

334
00:21:00,120 –> 00:21:03,990
chandrasana half moon pose bring the

335
00:21:03,990 –> 00:21:07,590
hands to prayer or you can open them

336
00:21:07,590 –> 00:21:09,480
left and right just playing with your

337
00:21:09,480 –> 00:21:15,500
balance we’re here four three two one

338
00:21:15,500 –> 00:21:18,180
bend the front knee staff it back

339
00:21:18,180 –> 00:21:22,890
warrior to hold warrior two see if you

340
00:21:22,890 –> 00:21:24,870
can get that front side of side of shake

341
00:21:24,870 –> 00:21:31,560
just a little bit inhaling exhaling

342
00:21:31,560 –> 00:21:35,390
warrior two and now finally inhale

343
00:21:35,390 –> 00:21:38,010
straighten the leg heel toe the back

344
00:21:38,010 –> 00:21:41,070
foot in triangle pose shift your hips

345
00:21:41,070 –> 00:21:46,590
back and reach your arms forward hand

346
00:21:46,590 –> 00:21:49,340
comes to the ankle the shin a block

347
00:21:49,340 –> 00:21:52,520
triangle pose

348
00:21:56,260 –> 00:21:58,620
if you want to challenge yourself here

349
00:21:58,620 –> 00:22:01,390
take the bottom hand the right hand to

350
00:22:01,390 –> 00:22:03,760
the low back breathe in feel the low

351
00:22:03,760 –> 00:22:05,530
back pressing into your hand

352
00:22:05,530 –> 00:22:09,160
and stay here just with the strength of

353
00:22:09,160 –> 00:22:11,200
your abs maybe reach the left hand

354
00:22:11,200 –> 00:22:13,210
towards the front of the room for a side

355
00:22:13,210 –> 00:22:16,630
body stretch this is totally optional

356
00:22:16,630 –> 00:22:19,530
staying normal triangle if you want and

357
00:22:19,530 –> 00:22:23,110
then inhale let your core strength bring

358
00:22:23,110 –> 00:22:25,650
you up we’ll all meet in warrior two

359
00:22:25,650 –> 00:22:33,450
inhale exhale plank chaturanga up dog

360
00:22:33,450 –> 00:22:38,430
exhale back downward facing dog

361
00:22:45,380 –> 00:22:48,500
inhale the left leg up and back open the

362
00:22:48,500 –> 00:22:51,980
hip so the left foot is pressing towards

363
00:22:51,980 –> 00:22:56,480
the right wall abs hug up and in see if

364
00:22:56,480 –> 00:22:58,640
you can lengthen the lower back inhale

365
00:22:58,640 –> 00:23:02,750
here exhale knee to nose hold inhale

366
00:23:02,750 –> 00:23:06,669
drop the knee exhale lift up and in

367
00:23:06,669 –> 00:23:10,520
inhale drop the knee exhale draw it up

368
00:23:10,520 –> 00:23:15,020
and in inhale drop the knee exhale up

369
00:23:15,020 –> 00:23:17,539
and into the chest prepare for warrior

370
00:23:17,539 –> 00:23:20,840
one set the foot down inhale we’ll all

371
00:23:20,840 –> 00:23:26,360
meet warrior one deep in breath complete

372
00:23:26,360 –> 00:23:35,960
out breath inhale exhale inhale bring

373
00:23:35,960 –> 00:23:39,020
the arms to cactus arms left elbow comes

374
00:23:39,020 –> 00:23:42,770
underneath the right lift the elbows

375
00:23:42,770 –> 00:23:45,250
hands move away from the face and then

376
00:23:45,250 –> 00:23:49,870
exhale humble warrior wide stance here

377
00:23:49,870 –> 00:23:54,789
inhale elbows lift heart lifts

378
00:23:54,789 –> 00:24:00,140
exhale fold into your legs so two more

379
00:24:00,140 –> 00:24:02,659
on your own or just pause anywhere that

380
00:24:02,659 –> 00:24:11,299
feels good for you nice we’ll all meet

381
00:24:11,299 –> 00:24:13,880
in warrior one with the hands bound and

382
00:24:13,880 –> 00:24:16,940
then exhale flick them apart open the

383
00:24:16,940 –> 00:24:20,390
stance warrior two so make heel to arch

384
00:24:20,390 –> 00:24:24,080
alignment front heel meets back arch

385
00:24:24,080 –> 00:24:27,500
intersects back arch breathe in four

386
00:24:27,500 –> 00:24:31,700
three two one

387
00:24:31,700 –> 00:24:36,830
exhale all the way inhale exhale reverse

388
00:24:36,830 –> 00:24:41,440
warrior two breaths here make it big

389
00:24:41,440 –> 00:24:44,120
expand those left side ribs with your

390
00:24:44,120 –> 00:24:47,679
breathing exhale take it into side angle

391
00:24:47,679 –> 00:24:51,679
so elbow can come onto the knee or you

392
00:24:51,679 –> 00:24:53,809
can take the hand to the inside or the

393
00:24:53,809 –> 00:24:57,220
outside of the foot

394
00:24:57,220 –> 00:25:00,170
rotate your collarbones open towards the

395
00:25:00,170 –> 00:25:04,400
sky back leg is strong breathe in four

396
00:25:04,400 –> 00:25:09,230
three two one

397
00:25:09,230 –> 00:25:12,680
right hand comes to right hip take half

398
00:25:12,680 –> 00:25:15,860
a step in transitioning into your ardha

399
00:25:15,860 –> 00:25:18,110
chandrasana half moon pose so arms can

400
00:25:18,110 –> 00:25:29,110
be open or in prayer nice inhale exhale

401
00:25:29,500 –> 00:25:32,540
inhale shoulders roll back down towards

402
00:25:32,540 –> 00:25:39,710
the seat and then slowly as you’re ready

403
00:25:39,710 –> 00:25:41,720
re been through the front knee step it

404
00:25:41,720 –> 00:25:45,800
back warrior two pause maybe see if you

405
00:25:45,800 –> 00:25:47,690
can get that front quad to shake a

406
00:25:47,690 –> 00:25:51,190
little bit stay here

407
00:25:52,570 –> 00:25:54,970
nice and then as you’re ready exhale

408
00:25:54,970 –> 00:25:57,830
straighten the front leg heel toe the

409
00:25:57,830 –> 00:26:00,980
back foot in hips shift towards the back

410
00:26:00,980 –> 00:26:03,560
of the mat front body reaches towards

411
00:26:03,560 –> 00:26:07,360
the front of the mat triangle pose

412
00:26:15,210 –> 00:26:19,650
just let your breath flow and if you

413
00:26:19,650 –> 00:26:21,750
want an extra challenge take that left

414
00:26:21,750 –> 00:26:24,750
bottom hand to the low back press your

415
00:26:24,750 –> 00:26:27,780
low back into the hand and then reach

416
00:26:27,780 –> 00:26:30,360
that top arm towards the front of the

417
00:26:30,360 –> 00:26:34,770
mat for a side body stretch collarbones

418
00:26:34,770 –> 00:26:37,440
rotate open towards the sky huge breath

419
00:26:37,440 –> 00:26:43,440
in complete breath out two more huge

420
00:26:43,440 –> 00:26:46,320
breaths press through the back heel the

421
00:26:46,320 –> 00:26:48,900
back outer edge of foot and then inhale

422
00:26:48,900 –> 00:26:51,690
your abs take you up warrior two hold it

423
00:26:51,690 –> 00:26:56,880
four three two one windmill the arms

424
00:26:56,880 –> 00:27:02,790
down step it back plank pose hold draw

425
00:27:02,790 –> 00:27:04,320
your shoulders down the back

426
00:27:04,320 –> 00:27:08,060
wrist towards toes toes towards wrists

427
00:27:08,060 –> 00:27:10,440
once again see if you can activate those

428
00:27:10,440 –> 00:27:12,750
low ABS that live around the panty line

429
00:27:12,750 –> 00:27:17,850
and then drop the knees come all the way

430
00:27:17,850 –> 00:27:21,540
down to the floor shala Bhavana so chest

431
00:27:21,540 –> 00:27:30,540
lifts leg lifts heart is open and then

432
00:27:30,540 –> 00:27:34,860
exhale take one cheek to the mat wiggle

433
00:27:34,860 –> 00:27:38,060
your hips from side to side

434
00:27:45,480 –> 00:27:47,730
nice and you can take shala ba sauna

435
00:27:47,730 –> 00:27:50,610
again or you can prepare for dawn your

436
00:27:50,610 –> 00:27:53,220
asana in which you bend the knees clasp

437
00:27:53,220 –> 00:27:55,500
hold of the ankles with the hands and

438
00:27:55,500 –> 00:27:58,710
then kick the ankles into the hands to

439
00:27:58,710 –> 00:28:02,730
lift your heart up flex your feet lift

440
00:28:02,730 –> 00:28:09,539
your quads up off the mat inhaling so

441
00:28:09,539 –> 00:28:11,010
with the inhale

442
00:28:11,010 –> 00:28:13,230
the chest gets a little bit more broad

443
00:28:13,230 –> 00:28:15,690
drop the chin so you’re not straining

444
00:28:15,690 –> 00:28:19,049
the neck left and right knee hugging

445
00:28:19,049 –> 00:28:23,789
towards one another exhale left cheek to

446
00:28:23,789 –> 00:28:25,919
the mat wiggle the hips from side to

447
00:28:25,919 –> 00:28:30,169
side huge and breath into the low back

448
00:28:30,169 –> 00:28:35,309
kidneys and then press the hands into

449
00:28:35,309 –> 00:28:37,980
the mat bring them by your shoulders and

450
00:28:37,980 –> 00:28:40,710
then shift your hips towards your heels

451
00:28:40,710 –> 00:28:44,340
Child’s Pose with the toes curled under

452
00:28:44,340 –> 00:28:48,779
forehead to the mat exhale takes you

453
00:28:48,779 –> 00:28:57,419
back downward facing dog we’re going to

454
00:28:57,419 –> 00:29:00,289
flow through that whole thing again so

455
00:29:00,289 –> 00:29:03,960
inhale the right leg up and back open

456
00:29:03,960 –> 00:29:09,450
the hip inhale knee to nose hold inhale

457
00:29:09,450 –> 00:29:12,769
drop the knee exhale lift it back up

458
00:29:12,769 –> 00:29:16,019
inhale drop the knee exhale lift the

459
00:29:16,019 –> 00:29:19,620
knee back up inhale drop the knee exhale

460
00:29:19,620 –> 00:29:22,169
drop back up and then come into warrior

461
00:29:22,169 –> 00:29:28,730
one inhale arms lift exhale cactus arms

462
00:29:28,730 –> 00:29:32,450
inhale right elbow underneath the left

463
00:29:32,450 –> 00:29:35,279
inhale take it into your moving vinyasa

464
00:29:35,279 –> 00:29:40,549
or hang out anywhere that feels good

465
00:29:50,830 –> 00:29:54,860
nice and then we’ll all meet in warrior

466
00:29:54,860 –> 00:29:57,410
one flick the arms apart open it up

467
00:29:57,410 –> 00:29:59,320
warrior two

468
00:29:59,320 –> 00:30:05,270
inhale exhale reverse warrior inhale

469
00:30:05,270 –> 00:30:08,260
side angle pose

470
00:30:08,260 –> 00:30:12,710
big inhale here exhale top hand comes to

471
00:30:12,710 –> 00:30:15,290
the hips step it in ardha chandrasana

472
00:30:15,290 –> 00:30:18,160
half

473
00:30:21,770 –> 00:30:24,890
step it all the way back warrior two

474
00:30:24,890 –> 00:30:29,030
hold inhale straighten the front leg

475
00:30:29,030 –> 00:30:33,370
heel toe the back foot in triangle pose

476
00:30:33,370 –> 00:30:37,250
hang out in triangle pose or take the

477
00:30:37,250 –> 00:30:39,410
right hand to the low back and reach the

478
00:30:39,410 –> 00:30:41,750
left arm up and over towards the front

479
00:30:41,750 –> 00:30:44,960
of the mat for an extra challenge huge

480
00:30:44,960 –> 00:30:52,750
in breath exhale warrior to plank

481
00:30:52,750 –> 00:31:00,170
chaturanga or skip it we’ll all meet in

482
00:31:00,170 –> 00:31:05,630
downward facing dog inhale the left leg

483
00:31:05,630 –> 00:31:12,470
up and back exhale bend the knee inhale

484
00:31:12,470 –> 00:31:15,580
here and then exhale knee to nose pause

485
00:31:15,580 –> 00:31:19,190
inhale knee drops exhale draw the knee

486
00:31:19,190 –> 00:31:23,600
up and in inhale knee drops exhale draw

487
00:31:23,600 –> 00:31:27,980
it up and in inhale knee drops exhale

488
00:31:27,980 –> 00:31:31,640
draw it up and in warrior one second

489
00:31:31,640 –> 00:31:37,640
side inhale exhale cactus arms left

490
00:31:37,640 –> 00:31:40,940
elbow on the right inhale lift the heart

491
00:31:40,940 –> 00:31:49,040
lift the elbows exhale fold down inhale

492
00:31:49,040 –> 00:31:53,940
Hartless elbows lift Ex

493
00:31:53,940 –> 00:31:57,779
fold two more on your own or pausing

494
00:31:57,779 –> 00:32:01,309
anywhere that feels good

495
00:32:04,549 –> 00:32:06,960
eventually we’ll meet in warrior one

496
00:32:06,960 –> 00:32:10,799
flick the arms open opening to warrior

497
00:32:10,799 –> 00:32:17,809
two inhale here exhale reverse warrior

498
00:32:17,809 –> 00:32:25,259
inhale side angle pull deep in breath

499
00:32:25,259 –> 00:32:30,629
and then exhale top hand to the hip take

500
00:32:30,629 –> 00:32:33,539
it into ardha chandrasana half moon your

501
00:32:33,539 –> 00:32:37,440
choice on arm variation roll the

502
00:32:37,440 –> 00:32:39,720
shoulders back down towards the seat

503
00:32:39,720 –> 00:32:45,710
breathe in breathe out breathe in

504
00:32:45,710 –> 00:32:49,070
breathe out step it back warrior two

505
00:32:49,070 –> 00:32:54,409
challenge that front quad stay here and

506
00:32:54,409 –> 00:32:57,330
then exhale straighten the front knee

507
00:32:57,330 –> 00:33:03,049
heel toe the back foot in triangle pose

508
00:33:13,050 –> 00:33:14,880
for an extra challenge take the left

509
00:33:14,880 –> 00:33:17,160
hand into the low back press the low

510
00:33:17,160 –> 00:33:20,460
back into the left hand and reach the

511
00:33:20,460 –> 00:33:25,550
right arm up and over for a side stretch

512
00:33:25,970 –> 00:33:30,830
inhale abs take you up warrior two

513
00:33:30,830 –> 00:33:35,780
exhale plank pose chaturanga your choice

514
00:33:35,780 –> 00:33:41,970
vinyasa or skip it exhale all the way

515
00:33:41,970 –> 00:33:46,500
back downward facing dog inhale the

516
00:33:46,500 –> 00:33:52,980
right leg up and back open the hip bring

517
00:33:52,980 –> 00:33:55,440
the foot to the outside of the right

518
00:33:55,440 –> 00:33:58,170
hand we’re coming into lizard pose so

519
00:33:58,170 –> 00:34:02,790
let the back knee drop front foot points

520
00:34:02,790 –> 00:34:05,460
to 45 degrees and then you can stay here

521
00:34:05,460 –> 00:34:10,290
or come down onto the elbows nice little

522
00:34:10,290 –> 00:34:16,980
hip stretch groin stretch maybe rocking

523
00:34:16,980 –> 00:34:21,989
from left to right and then come back up

524
00:34:21,989 –> 00:34:26,580
on the hands lift that right arm up and

525
00:34:26,580 –> 00:34:28,710
back to take hold of the pinky toe side

526
00:34:28,710 –> 00:34:32,580
of the left foot draw the heel into the

527
00:34:32,580 –> 00:34:35,550
seat and press the foot into the hand

528
00:34:35,550 –> 00:34:38,790
and the hand into the foot option to

529
00:34:38,790 –> 00:34:41,399
drop down onto the front elbow and take

530
00:34:41,399 –> 00:34:43,230
it into a big twist if you’re feeling

531
00:34:43,230 –> 00:34:48,840
really open let your breath flow may be

532
00:34:48,840 –> 00:34:52,409
again rocking from side to side let the

533
00:34:52,409 –> 00:34:55,949
foot go place the palms curl the back

534
00:34:55,949 –> 00:34:58,980
toes under step it back plank your

535
00:34:58,980 –> 00:35:04,970
choice chaturanga up dog or skip it

536
00:35:04,970 –> 00:35:10,020
inhale the left leg up and back open the

537
00:35:10,020 –> 00:35:17,330
hip bend the knee breathing and then

538
00:35:17,330 –> 00:35:19,880
exhale step the foot to the outside of

539
00:35:19,880 –> 00:35:22,610
the left hand lengthen the right leg

540
00:35:22,610 –> 00:35:25,430
back along the mat drop the new lizard

541
00:35:25,430 –> 00:35:29,690
sack inside okay to be up on the hands

542
00:35:29,690 –> 00:35:32,000
here or a block or take it down of the

543
00:35:32,000 –> 00:35:35,660
elbows shift the hips from side to side

544
00:35:35,660 –> 00:35:39,700
hip stretch groin stretch

545
00:35:52,270 –> 00:35:54,760
press the right hand into the mat lift

546
00:35:54,760 –> 00:35:57,340
the left arm off and over and reach for

547
00:35:57,340 –> 00:36:00,400
the left pinky toe side of the foot draw

548
00:36:00,400 –> 00:36:02,640
the heel into the seat

549
00:36:02,640 –> 00:36:04,810
press the hand into the foot and the

550
00:36:04,810 –> 00:36:07,720
foot into the hand open and twist the

551
00:36:07,720 –> 00:36:10,390
heart towards the sky or come down onto

552
00:36:10,390 –> 00:36:13,140
that front elbow if you’re really open

553
00:36:13,140 –> 00:36:16,090
just let your breath flow feel the foot

554
00:36:16,090 –> 00:36:18,400
kicking into the hand to draw you more

555
00:36:18,400 –> 00:36:26,530
open let the foot go press the hands

556
00:36:26,530 –> 00:36:28,450
into the mat come back to downward

557
00:36:28,450 –> 00:36:30,150
facing dog

558
00:36:30,150 –> 00:36:34,500
huge and breath into the low back

559
00:36:36,740 –> 00:36:40,380
exhale drop the knees inhale lift the

560
00:36:40,380 –> 00:36:47,640
heart up cat exhale down cat inhale up

561
00:36:47,640 –> 00:36:54,390
cat exhale down cat a few more on your

562
00:36:54,390 –> 00:37:01,770
own nice and then shift the hips to the

563
00:37:01,770 –> 00:37:05,060
left draw the legs out in front of you

564
00:37:05,060 –> 00:37:08,670
inhale navasana for just a moment so

565
00:37:08,670 –> 00:37:15,000
shins are parallel to the mat just feel

566
00:37:15,000 –> 00:37:18,080
those small abdominal muscles working

567
00:37:18,080 –> 00:37:19,950
straighten the lights if you want an

568
00:37:19,950 –> 00:37:21,900
additional challenge if that hurts the

569
00:37:21,900 –> 00:37:25,230
low back stay here then left foot comes

570
00:37:25,230 –> 00:37:27,960
to the ground first left heel comes to

571
00:37:27,960 –> 00:37:30,030
the outside of the seat you’re going to

572
00:37:30,030 –> 00:37:32,130
find yourself in a twist turn to lift

573
00:37:32,130 –> 00:37:34,740
the arms up and then the left hand

574
00:37:34,740 –> 00:37:39,270
catches the right knee draws it in just

575
00:37:39,270 –> 00:37:44,550
a simple seated spinal twist inhale

576
00:37:44,550 –> 00:37:48,810
lengthen the spine exhale move a little

577
00:37:48,810 –> 00:37:54,750
deeper into the twist inhale find length

578
00:37:54,750 –> 00:37:56,369
imagine each of the vertebrae

579
00:37:56,369 –> 00:37:59,820
lengthening plumping full with oxygen

580
00:37:59,820 –> 00:38:02,670
and air and then exhale twist a little

581
00:38:02,670 –> 00:38:07,050
bit deeper so space between the vertebra

582
00:38:07,050 –> 00:38:12,510
and the email get long exhale twist nice

583
00:38:12,510 –> 00:38:15,990
and then inhale back navasana see if you

584
00:38:15,990 –> 00:38:22,609
can find your balance inhaling exhaling

585
00:38:22,609 –> 00:38:29,280
inhaling exhaling inhaling right foot

586
00:38:29,280 –> 00:38:31,740
comes to the mat first this time bring

587
00:38:31,740 –> 00:38:36,320
the heel by the seat set yourself up for

588
00:38:36,320 –> 00:38:38,430
seated spinal twist

589
00:38:38,430 –> 00:38:43,109
second side inhale heart lifts exhale

590
00:38:43,109 –> 00:38:45,270
hold the left knee with the right

591
00:38:45,270 –> 00:38:47,030
forearm

592
00:38:47,030 –> 00:38:53,120
and take it back into the twist inhale

593
00:38:53,120 –> 00:38:58,310
grow taller exhale a little deeper into

594
00:38:58,310 –> 00:39:04,940
the twist inhale and exhale so take your

595
00:39:04,940 –> 00:39:07,370
neck out of it so maybe look forward or

596
00:39:07,370 –> 00:39:10,520
to the side we want to stretch the upper

597
00:39:10,520 –> 00:39:17,510
back not the neck nice and then inhale

598
00:39:17,510 –> 00:39:23,030
once again Nava sana and this time let

599
00:39:23,030 –> 00:39:25,220
the legs come to the floor lift the

600
00:39:25,220 –> 00:39:27,880
heart lift the hands and just fold

601
00:39:27,880 –> 00:39:29,090
forward

602
00:39:29,090 –> 00:39:32,540
don da sana staff pose so I have my

603
00:39:32,540 –> 00:39:43,180
knees bent here that was a lot of work

604
00:39:43,180 –> 00:39:46,970
so just really let go do what feels good

605
00:39:46,970 –> 00:39:49,730
maybe making this less about a hamstring

606
00:39:49,730 –> 00:39:52,100
stretch and more just about lengthening

607
00:39:52,100 –> 00:39:56,560
out of the low back with the knees bent

608
00:40:12,850 –> 00:40:15,940
this is always just a nice moment to

609
00:40:15,940 –> 00:40:19,060
observe how you feel interiorly

610
00:40:19,060 –> 00:40:23,170
in contrast to how you felt when first

611
00:40:23,170 –> 00:40:28,870
coming to the mat inhale roll up one

612
00:40:28,870 –> 00:40:31,900
vertebra at a time press the soles of

613
00:40:31,900 –> 00:40:33,670
the feet to the floor reach the

614
00:40:33,670 –> 00:40:36,550
fingertips forward and then roll down

615
00:40:36,550 –> 00:40:39,040
one vertebra at a time so your head is

616
00:40:39,040 –> 00:40:42,720
the very last thing to hit the floor

617
00:40:42,720 –> 00:40:46,480
lift your seat shift it slightly to the

618
00:40:46,480 –> 00:40:50,380
left double wrap your legs left over

619
00:40:50,380 –> 00:40:53,170
right and then let your legs fall to the

620
00:40:53,170 –> 00:40:57,550
right big twist just let it go let it

621
00:40:57,550 –> 00:41:02,710
feel really good so I like to keep my

622
00:41:02,710 –> 00:41:07,080
arms and cactus or goalpost arms

623
00:41:25,539 –> 00:41:28,299
gently bring the knees back to Center

624
00:41:28,299 –> 00:41:30,609
press into the soles of the feet lift

625
00:41:30,609 –> 00:41:33,039
the pelvis shift the hips slightly

626
00:41:33,039 –> 00:41:37,299
towards the right double wrap the right

627
00:41:37,299 –> 00:41:39,549
over the left and then let the knees

628
00:41:39,549 –> 00:41:43,229
fall to the left

629
00:41:50,230 –> 00:41:52,750
and notice if you’re excited about being

630
00:41:52,750 –> 00:41:56,530
in the twist so just see if you can take

631
00:41:56,530 –> 00:41:59,440
any effort out of it a lot of the times

632
00:41:59,440 –> 00:42:02,560
we’re so excited to be twisting that

633
00:42:02,560 –> 00:42:04,390
we’re tensing in ways that we’re not

634
00:42:04,390 –> 00:42:06,150
even aware of

635
00:42:06,150 –> 00:42:09,820
so just release any extra effort extra

636
00:42:09,820 –> 00:42:13,150
tension be completely passive imagine

637
00:42:13,150 –> 00:42:15,040
the bones of your body were found in

638
00:42:15,040 –> 00:42:19,180
this twist and then come back to Center

639
00:42:19,180 –> 00:42:21,420
place the soles of the feet on the mat

640
00:42:21,420 –> 00:42:25,090
squeeze the knees in to the chest take

641
00:42:25,090 –> 00:42:27,510
happy baby that’s part of your practice

642
00:42:27,510 –> 00:42:31,500
rocking side to side

643
00:42:36,820 –> 00:42:38,710
and then squeeze the knees into the

644
00:42:38,710 –> 00:42:42,190
chest once again lengthen the right leg

645
00:42:42,190 –> 00:42:45,370
along the mat lengthen the left leg

646
00:42:45,370 –> 00:42:48,460
along the mat one by one elbows into the

647
00:42:48,460 –> 00:42:51,250
mat to lift the chest draw the shoulder

648
00:42:51,250 –> 00:42:53,620
blades down towards the heels and set

649
00:42:53,620 –> 00:42:56,290
them back on the mat let your forearms

650
00:42:56,290 –> 00:42:58,570
drop down so your shoulders are tucked

651
00:42:58,570 –> 00:43:04,780
underneath you let go of any conscious

652
00:43:04,780 –> 00:43:12,240
breath shavasana corpse pose

653
00:43:19,080 –> 00:43:22,920
relax your tongue relax the space behind

654
00:43:22,920 –> 00:43:28,070
your eyes relax the soles of your feet

655
00:44:04,100 –> 00:44:07,460
wiggle the fingers and the toes invite

656
00:44:07,460 –> 00:44:09,940
conscious breath back into the body

657
00:44:09,940 –> 00:44:13,100
stretch the arms up overhead in a big

658
00:44:13,100 –> 00:44:17,060
cat stretch draw the right knee into the

659
00:44:17,060 –> 00:44:19,340
chest and then the left one at a time

660
00:44:19,340 –> 00:44:22,460
protecting the low back curl up into a

661
00:44:22,460 –> 00:44:25,340
little ball and rock over to the right

662
00:44:25,340 –> 00:44:28,850
side use your right forearm as a pillow

663
00:44:28,850 –> 00:44:32,320
left hand on the mat and take two deep

664
00:44:32,320 –> 00:44:41,060
grounding breaths here and then gently

665
00:44:41,060 –> 00:44:45,160
push yourself up to a cross-legged seat

666
00:44:45,160 –> 00:44:48,310
place the hands on the knees

667
00:44:48,310 –> 00:44:52,370
inhale with the eyes closed exhales for

668
00:44:52,370 –> 00:44:55,300
the shoulders release down the back

669
00:44:55,300 –> 00:45:01,910
inhale exhale shoulders release and melt

670
00:45:01,910 –> 00:45:06,170
down the back inhale fill the breast

671
00:45:06,170 –> 00:45:11,950
bone in the chest exhale grow taller

672
00:45:11,980 –> 00:45:14,930
inhale bring the palms to touch in front

673
00:45:14,930 –> 00:45:16,120
of your heart

674
00:45:16,120 –> 00:45:18,680
lengthen the back of the neck dip the

675
00:45:18,680 –> 00:45:22,430
chin down inhale once again feeling your

676
00:45:22,430 –> 00:45:29,110
chest rise to meet your thumbs exhale

677
00:45:29,230 –> 00:45:32,870
thank yourself for making time for

678
00:45:32,870 –> 00:45:35,810
yourself on your mat to move connect

679
00:45:35,810 –> 00:45:38,390
with the breath and as always from my

680
00:45:38,390 –> 00:45:39,490
heart to yours

681
00:45:39,490 –> 00:45:45,460
namaste whew

682
00:45:45,460 –> 00:45:48,400
gratitude to be felt by Mikah who made

683
00:45:48,400 –> 00:45:50,770
these awesome pants jump over to my

684
00:45:50,770 –> 00:45:52,900
website for a direct link if you want to

685
00:45:52,900 –> 00:00:00,000
check out her shop namaste

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