Total yoga book

Vinyasa Flow – Total Yoga: Fire

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we’ll begin by teaching you you Jai

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breathing come into a comfortable seated

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posture sit up straight

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roll your shoulders back allow your arms

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to be long and relaxed drop your chin

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down slightly to lengthen the back of

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your neck you Jai breath creates unique

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sound as the breath is controlled by a

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slight constriction in the throat it

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travels through the wind passages and

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over the vocal cords once learned you

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Jai will always be practiced with the

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mouth closed however it is easier to

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learn through an open mouth technique

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begin by whispering the word ah

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as you exhale allow the breath to empty

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completely continue by whispering the

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word ah as you inhale through the mouth

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repeat this again exhaling once again

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inhale through the mouth now gently

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close your lips exhaling continue the

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sound on both inhalation and exhalation

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focus on the sound you Jai will help you

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to use your entire lung capacity and it

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builds stamina in your practice Buju

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breath creates a rhythm and brings a

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meditative quality to your yoga practice

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please come into Tadasana standing

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mountain position distribute your weight

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equally across your feet engage your

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thighs tuck your tail lift your chest

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and extend your neck by dropping your

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chin slightly reaching through the crown

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of your head hands come to heart center

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namaste prayer position deep you Jai

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breathing a series Sun Salutation

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inhaling extend your arms out to your

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side and overhead as you reach up and

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look up exhaling bending forward from

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the hips

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uttanasana standing fold inhaling

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standing arch position fingertips

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pressing exhaling chaturanga inhaling up

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dog position tops of the toes pressing

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exhaling into the down dog position

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spread your fingers put weight through

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the heel of the hands lengthen the arms

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as you roll the shoulders open extend

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through your hips bring your weight down

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through your heels feet can either be

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together or hip width apart

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toes facing forward feet parallel

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inhaling stepping forward standing arch

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exhaling uttanasana standing fold relax

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the neck inhaling reaching out opening

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the ribs lifting through the chest as

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you tuck the tail and exhaling close the

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pose hands and namaste second a series

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inhaling using edge I open the ribs and

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lift the chest as you tuck your tail and

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reach up exhaling bending from the hips

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reaching the sit bones behind you

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folding in half

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bouton asana inhaling filling the lungs

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standing arch lifts with the chest

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exhaling

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shuddering go one straight line as you

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lower inhaling sweeping forward planting

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the hands up dog exhaling stretching

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back down dog position fingers are

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spread heel of the hand pressing bones

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are stacked in a straight line ears

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along the inside of the arms keep good

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lines of energy in your poses completely

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fill the lungs on each inhalation and

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empty the lungs on each exhalation

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inhaling stepping both feet forward into

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the standing arch position exhaling

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standing fold crown of the head towards

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the floor inhaling press with your feet

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as you reach out lifting through the

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arms looking up lifting the chest and

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exhaling tucking the tail as you close

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the pose third a series salutation

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inhaling lifting through the entire

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front of the form exhaling bending the

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hips and slowly lowering utanasana press

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with the feet inhaling standing arch

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position lifting the thighs exhaling

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stepping back and lowering tailbone

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loose towards the heels up dog position

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inhaling working the quadriceps exhaling

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taking five deep Buju breaths Sun

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Salutations move every muscle and joint

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and are a completely balanced prac

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this in themselves that condition and

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toned the whole body deep even huger

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breathing long line through the spine

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taking an inhalation stepping forward

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into the standing arch position press

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with the feet sink in the lower back

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exhaling ribs drape over the thighs

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standing fold inhaling reaching out

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using the breath to bring you all the

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way up to standing stretching up and

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exhaling tucking the tail hands in

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namaste v-series salutation

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inhaling squat position boot-cut asana

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lift your chest extend through the arms

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exhaling standing fold uttanasana

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inhaling standing arch lifting sinking

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in the lower back exhaling chaturanga

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inhaling press with the hands lift in

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the chest up dog exhaling sweeping back

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down dog position

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right foot forward virabhadrasana one

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inhaling reach up lift up and exhaling

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use the entire exhalation to take you

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down through chaturanga

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inhaling full breath bringing the back

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bend to the front of the body exhaling

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stretching back down dog

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inhaling left foot comes forward

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veerbhadra sana one lift through the

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chest sink through the sit bones

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exhaling stepping back lowered plank up

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dog inhaling stretching the quadriceps

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exhaling down down position five deep

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breaths the be salutations create more

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heat intensity and build strength

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stamina and the inner fire remember to

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move slowly and gracefully between

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postures keep your weight evenly between

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your hands and your feet

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inhaling stepping forward standing arch

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position lift with the chest exhaling

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utanasana relax the back of the neck

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inhaling squat position drop your

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buttocks lift your arms lift through the

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breastbone exhaling closing the pose

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second b-series namaste using you Jai

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inhaling press with your feet knees

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press sink through the lower back

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extending off the tailbone exhaling

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standing fold position roll the sit

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bones upwards

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inhaling press with the fingertips draw

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the shoulders back exhaling pulling back

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through the heels and the Achilles up

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dog inhaling opening the shoulders

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exhaling down dog right leg coming

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forward veerbhadra sana one plant the

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front foot shift through the back heel

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or the outer edge of the back foot

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exhaling spread the fingers use the heel

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of the hands and lower chaturanga

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inhaling up dog exhaling down dog weight

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through the heels left side

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veerbhadra sana one shift your weight

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Center your torso lift your chest and

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exhaling stretching back strong release

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up dog inhaling exhaling down dog

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keep the center of the armpits facing

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the floor the center of the thighs

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facing forward feet can be together or

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several inches apart long extension

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through the neck through the crown of

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the head

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inhaling filling the lungs stepping

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forward standing arch exhaling standing

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fold rolling the sit bones up towards

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the ceiling

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inhaling squat working the thighs

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keeping the ribs open exhaling lower the

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arms third and final b-series

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Deepu Jai inhaling open the ribs as you

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reach out through the arms stretching up

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arms overhead exhaling standing fold

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position inhaling lift with the chest

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exhaling lowered plank one straight line

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up dog inhaling beautiful arc on the

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front of the body

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exhaling down dog inhaling stepping

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forward into virabhadrasana one shift

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your weight towards the back foot sink

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through your hips and sit bones as you

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lift through the chest exhaling hands

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come down inhaling up dog pressing with

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the hands and the tops of the feet

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exhaling stretching back long torso left

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foot forward forward facing hero extend

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through the arms drop through the hips

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keep the front shin perpendicular to the

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floor exhaling releasing plank position

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inhaling up dog strong thighs exhaling

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down dog five deep breaths keep your

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attention on the sound of the breath to

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maintain the flow of energy in your

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practice

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keep the og breath even and rhythmic

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allowing the heat to permeate the entire

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body

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inhaling stepping forward lifting

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through the breastbone exhaling long

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legs each foot independent inhaling

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squat press with the thighs open the

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ribs lift and look up exhaling closing

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the v-series hands in prayer position

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Jai CSeries salutation 12th position son

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salute

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inhaling palms face as you reach up

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standing arch position exhaling arms

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extend out to the side or in front of

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you

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inhaling right leg back into the lunge

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position sink and lift

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plank position breath held pull back

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through the heels and Achilles exhaling

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Ashtanga pranaam knees chest and chin

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inhaling Cobra pressing with the pubic

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bone rolling the shoulders back

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exhaling down dog right leg forward

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inhaling sink lift open the shoulders

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exhaling standing fold long released

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neck inhaling deep sweep out lift

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through the arms turn the palms up open

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the pelvis lift with the breastbone

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standing arch planting the heels and

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exhaling lowering the arms second

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CSeries salutation you Jai

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inhaling palms faces you extend the arms

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overhead and in front of you arms

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alongside the ears exhaling long

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extension into uttanasana standing fold

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press with your feet reach back lunge

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position sink in the quadriceps plank

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position breath held in strong body

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exhaling knees chest and chin inhaling

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Cobra lift the shoulders roll them down

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and back Sten through the crown of the

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head

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exhaling down dog lead back through the

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tail bone

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inhaling right leg forward lunge

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position

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stretching quadriceps and hamstrings

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exhaling step together

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bouton asana relaxing the back of the

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neck inhaling sweeping your arms out

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reaching up strong stretch along the

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front of the body palms facing exhaling

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closing the pose hands a namaste

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third CSeries salutation inhaling extend

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the arms out in front of you palms face

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exhaling arms extend either in front of

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you or out to the side into uttanasana

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inhaling right leg comes back lunge

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position lunge with a twist right arm

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comes to the outside of your left knee

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left arm sweeps around behind you to

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either your sacrum or to the outside of

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your thigh sink with the thigh lift with

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the chest inhale lengthen the pose

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exhale rotate inhaling plank position

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breath held pull back through your heels

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exhaling eight-pointed bow Ashtanga

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pranaam inhaling Cobra rolling the

268
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shoulders back press with the feet in

269
00:14:25,950 –> 00:14:26,870
hands

270
00:14:26,870 –> 00:14:32,150
exhaling hips up heels down down dog

271
00:14:32,150 –> 00:14:35,310
right leg coming forward lunge with a

272
00:14:35,310 –> 00:14:38,220
twist left hand to the outside of the

273
00:14:38,220 –> 00:14:39,900
right knee

274
00:14:39,900 –> 00:14:43,050
right arm sweeps around behind you to

275
00:14:43,050 –> 00:14:45,510
either your sacrum or to the outside of

276
00:14:45,510 –> 00:14:46,370
your thigh

277
00:14:46,370 –> 00:14:49,260
keep good lines of energy in your poses

278
00:14:49,260 –> 00:14:51,180
completely fill the lungs on each

279
00:14:51,180 –> 00:14:53,580
inhalation and empty the lungs on each

280
00:14:53,580 –> 00:14:57,630
exhalation inhalation and exhale step

281
00:14:57,630 –> 00:15:00,990
forward standing fold raise the sit

282
00:15:00,990 –> 00:15:04,170
bones release the head inhaling deep

283
00:15:04,170 –> 00:15:07,050
sweep arms forward or to the side palms

284
00:15:07,050 –> 00:15:12,540
face big lift exhaling closing the

285
00:15:12,540 –> 00:15:15,450
Salutations hands in namaste prayer

286
00:15:15,450 –> 00:15:17,150
position

287
00:15:17,150 –> 00:15:20,810
Tadasana preparing for standing poses

288
00:15:20,810 –> 00:15:23,580
inhaling arms come overhead as you lift

289
00:15:23,580 –> 00:15:26,100
up and reach up exhaling

290
00:15:26,100 –> 00:15:28,170
bending from the hips into uttanasana

291
00:15:28,170 –> 00:15:32,220
fingers and toes level inhaling standing

292
00:15:32,220 –> 00:15:35,460
arch draw the shoulders back exhaling

293
00:15:35,460 –> 00:15:40,440
chaturanga lowering down up dog inhaling

294
00:15:40,440 –> 00:15:44,190
open the chest exhaling down dog

295
00:15:44,190 –> 00:15:47,490
pressing back through the hips triangle

296
00:15:47,490 –> 00:15:50,130
tree konasana right foot 3/4 the way

297
00:15:50,130 –> 00:15:52,950
forward lower arm extends anywhere along

298
00:15:52,950 –> 00:15:55,589
the shin that’s comfortable a nice line

299
00:15:55,589 –> 00:15:58,500
of energy and extension equally through

300
00:15:58,500 –> 00:16:02,970
the arms coming out of the heart relax

301
00:16:02,970 –> 00:16:04,529
your shoulders away from the base of

302
00:16:04,529 –> 00:16:08,190
your neck and ears drop your torso down

303
00:16:08,190 –> 00:16:09,900
towards the top of your thigh on the

304
00:16:09,900 –> 00:16:18,440
floor exhaling releasing chaturanga

305
00:16:18,980 –> 00:16:20,850
inhaling up dog

306
00:16:20,850 –> 00:16:23,150
open the pelvis stretch the thighs

307
00:16:23,150 –> 00:16:26,600
exhaling down dog lead through the hips

308
00:16:26,600 –> 00:16:29,610
left foot triangle position left arm

309
00:16:29,610 –> 00:16:31,920
comes up the front of the shin the right

310
00:16:31,920 –> 00:16:35,610
arm extends away heart center fingertips

311
00:16:35,610 –> 00:16:38,550
reaching away from one another the

312
00:16:38,550 –> 00:16:39,900
triangle is the building block of

313
00:16:39,900 –> 00:16:42,390
geometry a foundation pose that

314
00:16:42,390 –> 00:16:44,100
represents the three principles of

315
00:16:44,100 –> 00:16:47,279
knowledge will and action if you feel

316
00:16:47,279 –> 00:16:49,410
any tension in the neck turn your head

317
00:16:49,410 –> 00:16:52,220
to look down at the floor

318
00:16:52,850 –> 00:16:56,250
exhaling release both hands down press

319
00:16:56,250 –> 00:16:58,550
through the heel of your hand chaturanga

320
00:16:58,550 –> 00:17:01,980
up dog deep sweep opening the chest

321
00:17:01,980 –> 00:17:05,760
pressing with the toes exhaling long

322
00:17:05,760 –> 00:17:09,569
torso down dog inhaling both feet come

323
00:17:09,569 –> 00:17:13,740
forward standing arch exhaling standing

324
00:17:13,740 –> 00:17:17,099
fold long spine inhaling reaching your

325
00:17:17,099 –> 00:17:19,439
arms out using the breath to come all

326
00:17:19,439 –> 00:17:22,079
the way up and without closing the pose

327
00:17:22,079 –> 00:17:23,880
exhaling all the way down into

328
00:17:23,880 –> 00:17:26,669
uttanasana again release your neck

329
00:17:26,669 –> 00:17:29,510
inhaling full breath standing arch

330
00:17:29,510 –> 00:17:36,830
exhaling chaturanga up dog inhaling

331
00:17:36,950 –> 00:17:41,070
exhaling and down dog virabhadrasana ii

332
00:17:41,070 –> 00:17:44,100
hero position step your right foot all

333
00:17:44,100 –> 00:17:46,530
the way forward between your hands keep

334
00:17:46,530 –> 00:17:48,510
your shin perpendicular to the floor as

335
00:17:48,510 –> 00:17:50,630
you raise your arms to shoulder height

336
00:17:50,630 –> 00:17:52,710
sinking through the sit bones and

337
00:17:52,710 –> 00:17:56,700
tailbone keep a long extension from the

338
00:17:56,700 –> 00:17:58,410
sit bones all the way through the crown

339
00:17:58,410 –> 00:18:00,710
of your head

340
00:18:00,980 –> 00:18:05,640
deep breathing bring the breath fully

341
00:18:05,640 –> 00:18:10,309
into your chest exhaling chaturanga

342
00:18:10,309 –> 00:18:15,840
strong straight body inhaling bringing

343
00:18:15,840 –> 00:18:18,350
the ark to the front of the body

344
00:18:18,350 –> 00:18:21,540
exhaling long extension through the

345
00:18:21,540 –> 00:18:25,410
spine left foot all the way forward back

346
00:18:25,410 –> 00:18:27,390
foot turns to the side shin

347
00:18:27,390 –> 00:18:32,270
perpendicular and sink as you lift

348
00:18:37,020 –> 00:18:39,820
chin and torso perpendicular to the

349
00:18:39,820 –> 00:18:42,790
floor sink your hips as you lift your

350
00:18:42,790 –> 00:18:45,820
chest keep the fingertips extending and

351
00:18:45,820 –> 00:18:50,580
opposing one another exhaling chaturanga

352
00:18:50,580 –> 00:18:55,240
press with the hands up dog spread the

353
00:18:55,240 –> 00:18:58,470
fingers press with the toes exhaling

354
00:18:58,470 –> 00:19:04,060
down dog inhaling both feet come forward

355
00:19:04,060 –> 00:19:09,150
standing arch exhaling standing fold

356
00:19:09,150 –> 00:19:11,920
inhaling deep sweep with the arms

357
00:19:11,920 –> 00:19:16,120
reaching out and up exhaling bending

358
00:19:16,120 –> 00:19:20,770
from the hips utanasana filling the

359
00:19:20,770 –> 00:19:27,240
lungs using gooje exhaling lowered plank

360
00:19:27,240 –> 00:19:29,890
inhaling stretch the thighs press with

361
00:19:29,890 –> 00:19:33,720
the feet up dog exhaling down dog

362
00:19:33,720 –> 00:19:37,050
partial konasana extended right angle

363
00:19:37,050 –> 00:19:39,250
step your right foot all the way forward

364
00:19:39,250 –> 00:19:40,690
between your hands

365
00:19:40,690 –> 00:19:43,320
press your forearm onto your thigh

366
00:19:43,320 –> 00:19:46,210
extend your opposite arm straight

367
00:19:46,210 –> 00:19:48,430
overhead as you look past the armpit

368
00:19:48,430 –> 00:19:51,550
towards the ceiling to go deeper into

369
00:19:51,550 –> 00:19:53,680
the pose lock your arms by clasping

370
00:19:53,680 –> 00:19:55,840
fingers under the thigh and rolling your

371
00:19:55,840 –> 00:19:59,080
torso open keeping your weight extended

372
00:19:59,080 –> 00:20:01,770
to the outer edge of your back foot

373
00:20:01,770 –> 00:20:08,290
exhaling release lowered plank inhaling

374
00:20:08,290 –> 00:20:10,720
up dog

375
00:20:10,720 –> 00:20:14,289
exhaling down dog emptying the lungs

376
00:20:14,289 –> 00:20:16,549
extended right angle bring your left

377
00:20:16,549 –> 00:20:19,010
foot all the way forward angle your back

378
00:20:19,010 –> 00:20:22,370
foot 45 degrees pressing your forearm

379
00:20:22,370 –> 00:20:25,429
onto your thigh extend the opposite arm

380
00:20:25,429 –> 00:20:28,549
all the way overhead for a deeper

381
00:20:28,549 –> 00:20:30,470
variation you can reach through and

382
00:20:30,470 –> 00:20:34,340
clasp your hands there’s any tension in

383
00:20:34,340 –> 00:20:35,960
the back of your neck look down at the

384
00:20:35,960 –> 00:20:43,669
floor exhaling you Jai coming into

385
00:20:43,669 –> 00:20:49,610
chaturanga up dog inhaling exhaling down

386
00:20:49,610 –> 00:20:51,940
dog

387
00:20:52,000 –> 00:20:54,950
inhaling standing arch both feet forward

388
00:20:54,950 –> 00:21:01,309
filling the lungs exhaling fold inhaling

389
00:21:01,309 –> 00:21:07,760
coming all the way up exhaling coming

390
00:21:07,760 –> 00:21:11,049
down into the standing fold uttanasana

391
00:21:11,049 –> 00:21:12,980
inhaling drawing the shoulders back

392
00:21:12,980 –> 00:21:20,440
standing arch exhaling chaturanga up dog

393
00:21:20,440 –> 00:21:25,730
inhaling exhaling down dog ardha

394
00:21:25,730 –> 00:21:28,370
chandrasana half moon step your right

395
00:21:28,370 –> 00:21:31,130
foot 3/4 of the way forward come onto

396
00:21:31,130 –> 00:21:34,039
the pads of your right fingertips shift

397
00:21:34,039 –> 00:21:36,919
your left hand to your hip and extend

398
00:21:36,919 –> 00:21:38,510
your left fingertips towards the ceiling

399
00:21:38,510 –> 00:21:41,600
if you’re steady keep your heel in line

400
00:21:41,600 –> 00:21:43,309
with your hip reaching through the ball

401
00:21:43,309 –> 00:21:46,270
of your foot turn your head to the side

402
00:21:46,270 –> 00:21:52,669
or up towards the ceiling keep your

403
00:21:52,669 –> 00:21:57,950
breathing deep exhaling release take the

404
00:21:57,950 –> 00:21:59,210
exhalation all the way through

405
00:21:59,210 –> 00:22:00,760
chaturanga

406
00:22:00,760 –> 00:22:04,299
inhaling opening the chest up dog

407
00:22:04,299 –> 00:22:08,809
exhaling down dog Halfmoon left foot

408
00:22:08,809 –> 00:22:11,750
comes forward 3/4 of the way press onto

409
00:22:11,750 –> 00:22:14,600
the pads of the left fingertips right

410
00:22:14,600 –> 00:22:17,149
hand resting on the hip or extending up

411
00:22:17,149 –> 00:22:19,850
towards the ceiling keep a long line of

412
00:22:19,850 –> 00:22:21,860
extension from the crown of the head out

413
00:22:21,860 –> 00:22:23,879
through the ball of the back foot

414
00:22:23,879 –> 00:22:27,359
at the half moon strengthens the legs

415
00:22:27,359 –> 00:22:30,719
ankle and the energy body if there’s any

416
00:22:30,719 –> 00:22:33,209
tension in your neck look down at the

417
00:22:33,209 –> 00:22:38,269
floor exhaling release one straight line

418
00:22:38,269 –> 00:22:40,249
up dog

419
00:22:40,249 –> 00:22:44,819
open the thighs exhale weight in hands

420
00:22:44,819 –> 00:22:48,059
and heels inhaling both feet forward

421
00:22:48,059 –> 00:22:51,719
arch up lift through the head release

422
00:22:51,719 –> 00:22:55,349
the neck into standing fold inhaling

423
00:22:55,349 –> 00:22:57,679
reaching out and stretching up

424
00:22:57,679 –> 00:23:00,929
quadriceps engaged and exhaling bending

425
00:23:00,929 –> 00:23:01,619
from the hips

426
00:23:01,619 –> 00:23:06,479
bouton asana inhaling standing arch

427
00:23:06,479 –> 00:23:09,629
sinking in the back exhaling reach back

428
00:23:09,629 –> 00:23:11,849
and lower through the heels press with

429
00:23:11,849 –> 00:23:17,009
the hands up dog inhaling exhaling down

430
00:23:17,009 –> 00:23:17,779
dog

431
00:23:17,779 –> 00:23:20,669
virabhadrasana one forward facing hero

432
00:23:20,669 –> 00:23:23,039
right leg comes all the way forward

433
00:23:23,039 –> 00:23:25,289
between your hands stretch through the

434
00:23:25,289 –> 00:23:28,319
heel of your back foot sync with your

435
00:23:28,319 –> 00:23:30,359
hips bringing your shin to a

436
00:23:30,359 –> 00:23:35,639
perpendicular line to the floor chest

437
00:23:35,639 –> 00:23:41,369
lifts arms extend palms face back of the

438
00:23:41,369 –> 00:23:49,799
neck is released exhaling coming through

439
00:23:49,799 –> 00:23:56,429
lowered plank up dog inhaling exhaling

440
00:23:56,429 –> 00:23:59,999
down dog left foot forward veerbhadra

441
00:23:59,999 –> 00:24:04,169
sauna one press your weight through your

442
00:24:04,169 –> 00:24:06,959
back heel open the ribs as you extend

443
00:24:06,959 –> 00:24:09,959
the arms overhead the hero strengthens

444
00:24:09,959 –> 00:24:11,940
the unconscious tones the legs thighs

445
00:24:11,940 –> 00:24:15,539
hips and arms keep at the back of the

446
00:24:15,539 –> 00:24:20,599
knee open the back heel pressing

447
00:24:24,570 –> 00:24:32,129
exhaling using ej inhaling up dog

448
00:24:32,129 –> 00:24:38,649
exhaling down dog long lines inhaling

449
00:24:38,649 –> 00:24:40,869
both feet forward and arch up sink in

450
00:24:40,869 –> 00:24:42,600
the back lift with the breastbone

451
00:24:42,600 –> 00:24:46,210
exhaling fold inhaling reaching out

452
00:24:46,210 –> 00:24:47,679
letting the breath bring you all the way

453
00:24:47,679 –> 00:24:49,499
up to standing

454
00:24:49,499 –> 00:24:54,340
bending from the hips exhaling standing

455
00:24:54,340 –> 00:24:56,159
fold

456
00:24:56,159 –> 00:24:58,899
inhaling arch up pull the shoulders back

457
00:24:58,899 –> 00:25:03,570
press with the feet exhaling chaturanga

458
00:25:03,570 –> 00:25:11,009
up dog inhaling exhaling down dog

459
00:25:11,039 –> 00:25:14,109
virasana three hero balanced right foot

460
00:25:14,109 –> 00:25:15,840
comes three quarters of the way forward

461
00:25:15,840 –> 00:25:19,059
palms into namaste or extend your arms

462
00:25:19,059 –> 00:25:20,679
out in front of you with the palms

463
00:25:20,679 –> 00:25:23,769
facing extend through the ball of the

464
00:25:23,769 –> 00:25:26,679
back foot turning the center plane of

465
00:25:26,679 –> 00:25:30,580
the thigh towards the floor exhaling

466
00:25:30,580 –> 00:25:35,070
release step back and lower

467
00:25:35,070 –> 00:25:39,359
inhaling hips towards the hands up dog

468
00:25:39,359 –> 00:25:43,169
exhaling press back hero balanced

469
00:25:43,169 –> 00:25:45,599
three-quarter stance on the front foot

470
00:25:45,599 –> 00:25:47,940
extend through the ball of the back foot

471
00:25:47,940 –> 00:25:51,070
hands in prayer or extend it in front of

472
00:25:51,070 –> 00:25:51,369
you

473
00:25:51,369 –> 00:25:54,340
this pose the nature of balance which

474
00:25:54,340 –> 00:25:57,070
isn’t fixed but constantly responds and

475
00:25:57,070 –> 00:25:59,769
adjusts to the moment elongate the back

476
00:25:59,769 –> 00:26:01,359
of the neck pressing through the crown

477
00:26:01,359 –> 00:26:03,659
of the head

478
00:26:04,169 –> 00:26:09,000
exhaling step back lower down chaturanga

479
00:26:09,000 –> 00:26:16,899
up dog inhaling exhaling down dog feet

480
00:26:16,899 –> 00:26:19,990
forward on inhalation sinking in the

481
00:26:19,990 –> 00:26:22,809
back lifting the floating ribs exhaling

482
00:26:22,809 –> 00:26:24,419
fold the head

483
00:26:24,419 –> 00:26:27,190
inhaling keep your feet active as you

484
00:26:27,190 –> 00:26:31,600
reach up exhaling following the breath

485
00:26:31,600 –> 00:26:35,799
down into eat on asana inhaling lifting

486
00:26:35,799 –> 00:26:39,330
the head standing arch exhaling

487
00:26:39,330 –> 00:26:41,909
chaturanga

488
00:26:41,909 –> 00:26:45,659
inhaling full sweep into the up dog

489
00:26:45,659 –> 00:26:48,090
exhaling down dog

490
00:26:48,090 –> 00:26:51,370
Parvati Shri konasana twisting triangle

491
00:26:51,370 –> 00:26:54,669
right foot 3/4 of the way forward left

492
00:26:54,669 –> 00:26:56,640
hand to the outside of the right foot

493
00:26:56,640 –> 00:26:59,880
right arm extends up towards the ceiling

494
00:26:59,880 –> 00:27:04,659
press through your back heel keep your

495
00:27:04,659 –> 00:27:09,880
spine straight rotate your ribs from the

496
00:27:09,880 –> 00:27:15,130
center of your spine shoulders relaxed

497
00:27:15,130 –> 00:27:20,070
and down not compressed exhaling release

498
00:27:20,070 –> 00:27:25,360
lowered plank elbows back inhaling nice

499
00:27:25,360 –> 00:27:30,190
arc exhaling down dog stretch through

500
00:27:30,190 –> 00:27:31,169
the heels

501
00:27:31,169 –> 00:27:35,440
inhaling left foot 3/4 stretch right

502
00:27:35,440 –> 00:27:37,230
hand to the outside of the left foot

503
00:27:37,230 –> 00:27:40,090
left arm sweeps out to the side and

504
00:27:40,090 –> 00:27:43,419
overhead the twisting triangle releases

505
00:27:43,419 –> 00:27:45,460
stress and compression in the back it

506
00:27:45,460 –> 00:27:47,440
increases the flow of energy through all

507
00:27:47,440 –> 00:27:49,639
the nerves in the spine

508
00:27:49,639 –> 00:27:52,389
lift your chest as you tuck your tail

509
00:27:52,389 –> 00:27:55,099
keep strong lines of energy down your

510
00:27:55,099 –> 00:28:00,499
legs exhaling releasing the pose strong

511
00:28:00,499 –> 00:28:02,239
hands pull back through your heels

512
00:28:02,239 –> 00:28:06,289
chaturanga up dog work the thighs open

513
00:28:06,289 –> 00:28:09,679
the pelvis use the chest exhaling long

514
00:28:09,679 –> 00:28:14,239
thighs long hamstrings inhaling both

515
00:28:14,239 –> 00:28:16,399
feet forward between your hands lift

516
00:28:16,399 –> 00:28:19,519
from the floating ribs exhaling ribs

517
00:28:19,519 –> 00:28:22,039
drape over the thighs inhaling reaching

518
00:28:22,039 –> 00:28:23,929
your arms out as you come all the way up

519
00:28:23,929 –> 00:28:25,729
to standing looking up dropping your

520
00:28:25,729 –> 00:28:32,409
tail exhaling forward standing fold

521
00:28:32,409 –> 00:28:38,299
inhaling standing arch exhaling step

522
00:28:38,299 –> 00:28:40,249
back lower all the way through to

523
00:28:40,249 –> 00:28:43,759
chaturanga down to the floor line boat

524
00:28:43,759 –> 00:28:48,619
position palms face center plane of the

525
00:28:48,619 –> 00:28:51,349
thighs towards the floor deep Ajay

526
00:28:51,349 –> 00:28:55,779
inhalation and exhale extend as you lift

527
00:28:55,779 –> 00:28:59,299
keep your legs and your arms shoulder

528
00:28:59,299 –> 00:29:02,389
and hip width apart lying boat

529
00:29:02,389 –> 00:29:04,190
strengthens the back muscles lumbar and

530
00:29:04,190 –> 00:29:08,509
buttocks long line of energy with the

531
00:29:08,509 –> 00:29:10,479
backbend moving to the front of the body

532
00:29:10,479 –> 00:29:13,339
exhaling release turn your head to the

533
00:29:13,339 –> 00:29:19,749
side inhaling setting yourself up again

534
00:29:19,749 –> 00:29:27,309
take a deep breath in exhaling extend

535
00:29:27,309 –> 00:29:30,200
relax your shoulders don’t compress your

536
00:29:30,200 –> 00:29:32,690
neck keep your arms and your ears in

537
00:29:32,690 –> 00:29:39,049
line back of the toes pressing legs

538
00:29:39,049 –> 00:29:45,049
engaged exhaling turn your head to the

539
00:29:45,049 –> 00:29:50,119
opposite side deep even breath flowing

540
00:29:50,119 –> 00:29:52,879
in and out of the lungs return your head

541
00:29:52,879 –> 00:29:55,509
to Center hands under your shoulders

542
00:29:55,509 –> 00:29:58,219
inhaling sweep forward into the up dog

543
00:29:58,219 –> 00:30:00,829
hips towards your hands feet pressing

544
00:30:00,829 –> 00:30:04,309
fingers spread exhaling pressing through

545
00:30:04,309 –> 00:30:07,279
the down dog inhaling looking between

546
00:30:07,279 –> 00:30:10,549
your hands and step or jump forward into

547
00:30:10,549 –> 00:30:15,069
navasana the seated boat position arms

548
00:30:15,069 –> 00:30:17,659
shoulder distance apart with palms

549
00:30:17,659 –> 00:30:20,749
facing extending through the balls of

550
00:30:20,749 –> 00:30:25,639
the feet keep your chest lifted your

551
00:30:25,639 –> 00:30:29,269
abdominals engaged pull your breath all

552
00:30:29,269 –> 00:30:32,929
the way into your chest exhaling release

553
00:30:32,929 –> 00:30:36,589
crossed legs sitting straight deep

554
00:30:36,589 –> 00:30:40,899
breathing lips closed and again

555
00:30:40,899 –> 00:30:43,129
balancing across your sit bones pull

556
00:30:43,129 –> 00:30:45,829
your knees in towards your chest extend

557
00:30:45,829 –> 00:30:49,039
your arms extend your legs balls of the

558
00:30:49,039 –> 00:30:52,809
toes pressing forward toes pulled back

559
00:30:52,809 –> 00:30:55,369
seated boat stretches the inner torso

560
00:30:55,369 –> 00:30:57,589
muscles and back it helps you build your

561
00:30:57,589 –> 00:31:01,659
lines of energy lift through the chest

562
00:31:01,659 –> 00:31:04,989
lengthen the back

563
00:31:07,200 –> 00:31:09,990
shoulders relaxed neck muscles long

564
00:31:09,990 –> 00:31:15,850
release exhaling release one vertebrae

565
00:31:15,850 –> 00:31:16,570
at a time

566
00:31:16,570 –> 00:31:19,090
chin in towards the chest bring your

567
00:31:19,090 –> 00:31:20,440
heels in towards your buttocks hands

568
00:31:20,440 –> 00:31:23,880
behind your head half situps exhale up

569
00:31:23,880 –> 00:31:27,810
inhale back exhale up

570
00:31:27,810 –> 00:31:33,250
inhaling release exhaling up inhaling

571
00:31:33,250 –> 00:31:37,470
release exhale up

572
00:31:37,470 –> 00:31:40,980
inhaling release keep your elbows back

573
00:31:40,980 –> 00:31:46,260
exhaling up contraction inhaling release

574
00:31:46,260 –> 00:31:49,150
setting up for leg lifts take your hands

575
00:31:49,150 –> 00:31:51,160
in a triangular position under your

576
00:31:51,160 –> 00:31:55,770
sacrum exhaling flex and lower

577
00:31:55,770 –> 00:32:00,460
inhaling point and raise exhaling flex

578
00:32:00,460 –> 00:32:01,950
and lower

579
00:32:01,950 –> 00:32:06,730
inhaling point and raise exhaling long

580
00:32:06,730 –> 00:32:09,060
extension through the legs as you lower

581
00:32:09,060 –> 00:32:14,170
inhaling point and lift exhaling hands

582
00:32:14,170 –> 00:32:17,010
pressing stretching through the psoas

583
00:32:17,010 –> 00:32:22,150
inhaling point and lift exhaling flex

584
00:32:22,150 –> 00:32:24,930
and lower

585
00:32:25,320 –> 00:32:29,500
inhaling point in raised head exhaling

586
00:32:29,500 –> 00:32:32,380
roll all the way forward pressing back

587
00:32:32,380 –> 00:32:34,660
and coming on to your knees for the

588
00:32:34,660 –> 00:32:37,870
camel position rest resenha knees

589
00:32:37,870 –> 00:32:41,490
separated hip-width tuck your tail

590
00:32:41,490 –> 00:32:43,500
support your back with your hands

591
00:32:43,500 –> 00:32:47,160
fingers facing up

592
00:32:47,779 –> 00:32:50,070
press your weight into the heel of your

593
00:32:50,070 –> 00:32:53,460
hand as you lift your chest pressing

594
00:32:53,460 –> 00:32:56,519
down through the elbows bringing your

595
00:32:56,519 –> 00:32:59,970
hands back onto your heels hips centered

596
00:32:59,970 –> 00:33:02,749
over the knees lift with your breastbone

597
00:33:02,749 –> 00:33:05,029
extend through the crown of your head

598
00:33:05,029 –> 00:33:08,009
full deep you Jai breathing into the

599
00:33:08,009 –> 00:33:10,739
chest back bends build the inner fire

600
00:33:10,739 –> 00:33:13,190
and help counteract the aging process

601
00:33:13,190 –> 00:33:16,970
keep your tail tucked and gently release

602
00:33:16,970 –> 00:33:20,909
pressing back into the embryo deep you

603
00:33:20,909 –> 00:33:26,090
joy full inhalations and exhalations

604
00:33:28,940 –> 00:33:31,350
take your breath down into the pelvic

605
00:33:31,350 –> 00:33:34,889
floor inhaling coming up again knees no

606
00:33:34,889 –> 00:33:36,629
greater than hip width tuck your tail

607
00:33:36,629 –> 00:33:40,169
lift your breastbone roll your shoulders

608
00:33:40,169 –> 00:33:43,980
back take your hands behind your hips

609
00:33:43,980 –> 00:33:46,350
with the fingers upward if you have the

610
00:33:46,350 –> 00:33:51,629
wrist flexibility reaching back clasping

611
00:33:51,629 –> 00:33:55,139
the heels stretching the thighs lifting

612
00:33:55,139 –> 00:33:58,529
the quadriceps bringing the arc of the

613
00:33:58,529 –> 00:34:01,649
pose to the front of the body extending

614
00:34:01,649 –> 00:34:03,570
through the crown of the head releasing

615
00:34:03,570 –> 00:34:06,149
the shoulders pressing your fingertips

616
00:34:06,149 –> 00:34:10,349
into your heels keep the back of the

617
00:34:10,349 –> 00:34:13,639
neck extended shoulders dropped and

618
00:34:13,639 –> 00:34:17,399
release embryo position press your

619
00:34:17,399 –> 00:34:21,270
buttocks back onto your heels take

620
00:34:21,270 –> 00:34:24,740
several deep ujju breaths

621
00:34:30,620 –> 00:34:34,290
softly release rolling up your spine one

622
00:34:34,290 –> 00:34:37,739
vertebra at a time shifting your hips to

623
00:34:37,739 –> 00:34:38,340
your right

624
00:34:38,340 –> 00:34:40,889
swinging your legs around preparing for

625
00:34:40,889 –> 00:34:43,230
the bridge position rolling down your

626
00:34:43,230 –> 00:34:47,070
spine feet planted chin to chest bring

627
00:34:47,070 –> 00:34:49,920
your heels in towards your buttocks feet

628
00:34:49,920 –> 00:34:53,659
separated hip-width bridge position

629
00:34:53,659 –> 00:34:56,820
rocking your navel to your spine tuck

630
00:34:56,820 –> 00:34:59,460
your tail extend your thighs upward

631
00:34:59,460 –> 00:35:02,100
towards the ceiling interlace your hands

632
00:35:02,100 –> 00:35:03,900
behind your back pressing into your

633
00:35:03,900 –> 00:35:09,260
shoulders keep your feet planted

634
00:35:09,260 –> 00:35:12,840
remember to tuck not arch in the lower

635
00:35:12,840 –> 00:35:16,320
back back of the head pressing into the

636
00:35:16,320 –> 00:35:19,590
floor hands pressing into the floor as

637
00:35:19,590 –> 00:35:23,640
well exhaling release from the highest

638
00:35:23,640 –> 00:35:26,100
vertebra to the lowest bringing your

639
00:35:26,100 –> 00:35:31,520
knees into your chest deep breath in

640
00:35:31,520 –> 00:35:37,170
long exhalation once again bridge or

641
00:35:37,170 –> 00:35:41,280
wheel position feet pressed and plant it

642
00:35:41,280 –> 00:35:44,310
into the earth tail tucked interlace

643
00:35:44,310 –> 00:35:46,440
your hands behind your back pressing

644
00:35:46,440 –> 00:35:51,420
into your shoulders if you’re coming

645
00:35:51,420 –> 00:35:54,030
into the full wheel position then come

646
00:35:54,030 –> 00:35:56,670
up through the bridge take your arms

647
00:35:56,670 –> 00:35:58,890
behind you fingertips facing towards the

648
00:35:58,890 –> 00:36:01,560
shoulders tuck with your tail lift

649
00:36:01,560 –> 00:36:04,040
through your thighs release your head

650
00:36:04,040 –> 00:36:07,560
press with your feet

651
00:36:07,560 –> 00:36:10,540
bring a strong arc into the front of the

652
00:36:10,540 –> 00:36:15,000
spine keep the hands and feet active

653
00:36:15,000 –> 00:36:21,700
press down lift let the neck be released

654
00:36:21,700 –> 00:36:26,560
head hanging exhaling release one

655
00:36:26,560 –> 00:36:29,380
vertebra at a time rolling down the

656
00:36:29,380 –> 00:36:32,200
spine exhaling draw the knees into the

657
00:36:32,200 –> 00:36:36,070
chest keeping a long tailbone extending

658
00:36:36,070 –> 00:36:38,670
the lower back

659
00:36:38,820 –> 00:36:43,120
inhaling gentle rock and roll motion

660
00:36:43,120 –> 00:36:46,090
coming all the way forward onto your

661
00:36:46,090 –> 00:36:49,350
knees and into the embryo position

662
00:36:49,350 –> 00:36:54,550
releasing back bends take your Jai

663
00:36:54,550 –> 00:36:57,540
breath down into the pelvic floor

664
00:36:57,540 –> 00:37:03,820
breathing evenly and smoothly take your

665
00:37:03,820 –> 00:37:08,470
breath down into your waist hand’s

666
00:37:08,470 –> 00:37:11,710
underneath the shoulders slowly lifting

667
00:37:11,710 –> 00:37:15,070
and stepping back pressing down through

668
00:37:15,070 –> 00:37:18,910
the heels spreading the fingers pressing

669
00:37:18,910 –> 00:37:21,130
evenly through the hands with strong

670
00:37:21,130 –> 00:37:26,070
straight arms into the down dog position

671
00:37:26,580 –> 00:37:29,350
nice extension from the crown of the

672
00:37:29,350 –> 00:37:32,140
head to the floor from the sit bones

673
00:37:32,140 –> 00:37:35,070
back behind you

674
00:37:35,070 –> 00:37:38,820
readjusting the body from back bending

675
00:37:38,820 –> 00:37:41,950
inhaling step both feet forward into the

676
00:37:41,950 –> 00:37:45,240
standing arch lift through the crown and

677
00:37:45,240 –> 00:37:48,430
exhaling come down into the clasped

678
00:37:48,430 –> 00:37:51,760
forward fold you can clasp your arms

679
00:37:51,760 –> 00:37:54,280
behind your legs or you can clasp your

680
00:37:54,280 –> 00:37:56,680
elbows in front of you release your neck

681
00:37:56,680 –> 00:37:57,400
and your head

682
00:37:57,400 –> 00:38:00,660
down towards the floor

683
00:38:02,250 –> 00:38:04,870
users pose to release any tension you’ve

684
00:38:04,870 –> 00:38:10,900
accumulated during back bending keep

685
00:38:10,900 –> 00:38:13,330
your feet active bring your breath to

686
00:38:13,330 –> 00:38:17,320
the backs of your thighs releasing your

687
00:38:17,320 –> 00:38:19,990
arms taking your feet about six to eight

688
00:38:19,990 –> 00:38:22,950
inches apart for stand hand position

689
00:38:22,950 –> 00:38:25,360
slide your hands all the way under the

690
00:38:25,360 –> 00:38:28,380
base of your feet up to your wrists

691
00:38:28,380 –> 00:38:31,270
press with your feet pull back with your

692
00:38:31,270 –> 00:38:35,110
shoulders and exhaling release into the

693
00:38:35,110 –> 00:38:39,280
forward fold keep the shoulders drawn

694
00:38:39,280 –> 00:38:43,690
back the feet pressing top of the head

695
00:38:43,690 –> 00:38:51,040
down towards the floor continue with

696
00:38:51,040 –> 00:38:53,640
your breathing

697
00:38:57,619 –> 00:39:02,130
inhaling release and softly roll-up

698
00:39:02,130 –> 00:39:05,329
bending the knees

699
00:39:10,850 –> 00:39:13,220
keep the rhythm of your breath smooth

700
00:39:13,220 –> 00:39:17,780
and even inhaling extending your arms

701
00:39:17,780 –> 00:39:21,250
out and up as you look up and reach up

702
00:39:21,250 –> 00:39:25,190
exhaling bending from the hips forward

703
00:39:25,190 –> 00:39:26,680
fold

704
00:39:26,680 –> 00:39:32,510
inhaling standing arch exhaling lowered

705
00:39:32,510 –> 00:39:33,310
plank

706
00:39:33,310 –> 00:39:41,440
stepping back chaturanga inhaling up dog

707
00:39:41,590 –> 00:39:44,900
exhaling down dog looking between your

708
00:39:44,900 –> 00:39:47,030
hands and stepping or jumping all the

709
00:39:47,030 –> 00:39:51,280
way through to seated position

710
00:39:51,280 –> 00:39:55,940
preparing for seated poses forward bend

711
00:39:55,940 –> 00:40:00,860
j’onn OC asana fold your left leg in

712
00:40:00,860 –> 00:40:04,100
keeping the right leg extended balance

713
00:40:04,100 –> 00:40:05,360
your weight across your sit bones

714
00:40:05,360 –> 00:40:07,880
inhaling lift your arms lift your chest

715
00:40:07,880 –> 00:40:11,030
reach up and exhaling following the

716
00:40:11,030 –> 00:40:13,360
breath into the forward fold

717
00:40:13,360 –> 00:40:17,920
clasp wherever you can comfortably reach

718
00:40:17,920 –> 00:40:20,420
release the top of your head towards the

719
00:40:20,420 –> 00:40:23,230
top of your foot

720
00:40:25,020 –> 00:40:29,550
keep the base of your foot extending

721
00:40:29,550 –> 00:40:33,010
shoulders relaxed and drawn back forward

722
00:40:33,010 –> 00:40:34,630
bend strengthen the long muscles of the

723
00:40:34,630 –> 00:40:36,670
body relieving pressure on the spine and

724
00:40:36,670 –> 00:40:38,619
bringing symmetry and alignment to the

725
00:40:38,619 –> 00:40:42,250
skeletal system breastbone extending

726
00:40:42,250 –> 00:40:47,730
forward inhaling extending out and up

727
00:40:49,560 –> 00:40:51,820
exhaling lift through the chest as you

728
00:40:51,820 –> 00:40:56,230
close your arms to your sides extending

729
00:40:56,230 –> 00:40:59,290
the opposite leg forward folding your

730
00:40:59,290 –> 00:41:02,220
right leg in extending the left leg

731
00:41:02,220 –> 00:41:04,060
distribute your weight press down

732
00:41:04,060 –> 00:41:07,270
through your sit bones lift and on

733
00:41:07,270 –> 00:41:09,220
exhalation come forward leading through

734
00:41:09,220 –> 00:41:10,630
the breastbone extending through the

735
00:41:10,630 –> 00:41:11,910
crown of the head

736
00:41:11,910 –> 00:41:16,150
clasp comfortably and release the back

737
00:41:16,150 –> 00:41:19,770
of your neck and your head forward

738
00:41:26,320 –> 00:41:31,180
keep your UI breathing smooth this pose

739
00:41:31,180 –> 00:41:33,940
aids digestion and elimination take the

740
00:41:33,940 –> 00:41:36,160
stretch into the legs and hamstrings not

741
00:41:36,160 –> 00:41:45,040
into the low back inhaling extending up

742
00:41:45,040 –> 00:41:46,750
lifting through the chest

743
00:41:46,750 –> 00:41:49,150
long spine as you exhale and bring your

744
00:41:49,150 –> 00:41:50,310
arms down

745
00:41:50,310 –> 00:41:55,230
paschimottanasana seated forward fold

746
00:41:56,850 –> 00:41:59,860
press with your sit bones lift with your

747
00:41:59,860 –> 00:42:02,230
chest extend through the arms and exhale

748
00:42:02,230 –> 00:42:07,420
come forward clasping the outer edges of

749
00:42:07,420 –> 00:42:10,240
your feet or clasping wherever you can

750
00:42:10,240 –> 00:42:15,970
comfortably reach keep your pelvis your

751
00:42:15,970 –> 00:42:18,820
sit bones and your tailbone slightly

752
00:42:18,820 –> 00:42:22,900
angled back behind you keep a nice

753
00:42:22,900 –> 00:42:26,200
rhythm to your breathing balancing the

754
00:42:26,200 –> 00:42:29,470
inhalations and the exhalations the

755
00:42:29,470 –> 00:42:31,540
forward fold is called the great asana

756
00:42:31,540 –> 00:42:33,810
it releases stress in the whole body

757
00:42:33,810 –> 00:42:36,610
stimulates digestion and elimination and

758
00:42:36,610 –> 00:42:39,400
aligns the skeleton it comes the energy

759
00:42:39,400 –> 00:42:41,940
body and relaxes the nervous system

760
00:42:41,940 –> 00:42:44,500
extending the pose along the front of

761
00:42:44,500 –> 00:42:46,830
your body

762
00:42:46,890 –> 00:42:50,110
relaxing into the posture the deep

763
00:42:50,110 –> 00:42:52,390
inhalation reach your arms out and come

764
00:42:52,390 –> 00:42:55,870
up to straight sitting exhaling closing

765
00:42:55,870 –> 00:42:59,290
the pose drawing the soles of your feet

766
00:42:59,290 –> 00:43:03,370
together for baddha konasana wide-angle

767
00:43:03,370 –> 00:43:09,040
position clasp your big toes keep the

768
00:43:09,040 –> 00:43:11,560
bottom seam of your feet pressing draw

769
00:43:11,560 –> 00:43:13,420
your shoulders back as you lift your

770
00:43:13,420 –> 00:43:17,880
chest keep weight through the elbows

771
00:43:17,880 –> 00:43:21,049
lifting the sternum

772
00:43:21,049 –> 00:43:25,669
and exhaling drawing the elbows slightly

773
00:43:25,669 –> 00:43:29,059
out to your sides pressing on the inner

774
00:43:29,059 –> 00:43:31,189
leg as you extend forward first with a

775
00:43:31,189 –> 00:43:39,109
flat back and then rounding allow the og

776
00:43:39,109 –> 00:43:41,059
breath to travel down into the pelvic

777
00:43:41,059 –> 00:43:48,219
floor keep your shoulders relaxed

778
00:43:48,219 –> 00:43:50,749
inhaling lift through the crown of your

779
00:43:50,749 –> 00:43:54,819
head as you release to straight sitting

780
00:43:56,319 –> 00:43:58,549
unwinding the pose stretching the legs

781
00:43:58,549 –> 00:44:01,219
out in front of you and then extending

782
00:44:01,219 –> 00:44:03,349
to the side into straddle split position

783
00:44:03,349 –> 00:44:07,459
OOP Avista konasana extend from the base

784
00:44:07,459 –> 00:44:08,989
of your legs out through the ball and

785
00:44:08,989 –> 00:44:12,109
heels of your feet roll your shoulders

786
00:44:12,109 –> 00:44:14,630
back planting the hands behind you for

787
00:44:14,630 –> 00:44:18,499
support if you’d like to bring your

788
00:44:18,499 –> 00:44:20,390
hands out in front of you slowly

789
00:44:20,390 –> 00:44:24,229
extending forward from the pubic bone to

790
00:44:24,229 –> 00:44:26,119
the navel from the navel to the

791
00:44:26,119 –> 00:44:28,579
breastbone from the breastbone out

792
00:44:28,579 –> 00:44:31,279
through the crown of the head use this

793
00:44:31,279 –> 00:44:33,169
pose to help you open your hip joints

794
00:44:33,169 –> 00:44:35,019
and stretch your inner groin muscles

795
00:44:35,019 –> 00:44:39,679
keep the legs powerful and active deepen

796
00:44:39,679 –> 00:44:42,199
into the posture as it’s comfortable for

797
00:44:42,199 –> 00:44:48,559
you feet stay active on inhalation lift

798
00:44:48,559 –> 00:44:50,499
up pressing the floor away from you

799
00:44:50,499 –> 00:44:52,849
rock to the backside of your buttocks

800
00:44:52,849 –> 00:44:55,789
and draw your legs together sitting up

801
00:44:55,789 –> 00:44:59,779
straight for rock the baby position hip

802
00:44:59,779 –> 00:45:01,570
opener

803
00:45:01,570 –> 00:45:04,640
fold your right leg in clasping your

804
00:45:04,640 –> 00:45:06,980
knee and your foot into the bend of the

805
00:45:06,980 –> 00:45:09,619
elbows press with your sit bone and lift

806
00:45:09,619 –> 00:45:13,280
your chest drop your shoulders you can

807
00:45:13,280 –> 00:45:15,460
deepen the posture with the shooting bow

808
00:45:15,460 –> 00:45:17,570
clasp your right foot with your left

809
00:45:17,570 –> 00:45:19,940
hand and your left slip with your right

810
00:45:19,940 –> 00:45:22,180
hand

811
00:45:26,260 –> 00:45:35,560
or leg behind the head position keep

812
00:45:35,560 –> 00:45:37,359
your sit bones pressing your breastbone

813
00:45:37,359 –> 00:45:41,770
lifting keep your jaw relaxed the space

814
00:45:41,770 –> 00:45:46,480
between your eyes relaxed long slope

815
00:45:46,480 –> 00:45:47,980
from the tip of your ears to the tip of

816
00:45:47,980 –> 00:45:52,560
your shoulders and exhaling release

817
00:45:52,560 –> 00:45:54,550
re-establish the base of your seated

818
00:45:54,550 –> 00:45:59,530
posture sitting up straight clasping the

819
00:45:59,530 –> 00:46:04,980
left leg shooting bow

820
00:46:10,559 –> 00:46:13,630
keep the neck muscles long the face

821
00:46:13,630 –> 00:46:21,269
relaxed leg behind the head position

822
00:46:26,910 –> 00:46:29,440
deep breathing keep the extended foot

823
00:46:29,440 –> 00:46:32,100
flexed

824
00:46:38,859 –> 00:46:43,579
exhaling releasing the pose seated

825
00:46:43,579 –> 00:46:47,599
spinal twist take your right foot to the

826
00:46:47,599 –> 00:46:50,029
outside of your left knee slide your

827
00:46:50,029 –> 00:46:51,559
left foot to the outside of your right

828
00:46:51,559 –> 00:46:54,919
hip or sit on your foot for a straighter

829
00:46:54,919 –> 00:46:58,789
spine extend your left arm out to the

830
00:46:58,789 –> 00:47:02,989
side as you inhale exhaling bring it

831
00:47:02,989 –> 00:47:06,309
across the front of the knee

832
00:47:06,789 –> 00:47:09,559
inhaling extend your right arm up and

833
00:47:09,559 –> 00:47:12,019
over your shoulder with the fingertips

834
00:47:12,019 –> 00:47:14,509
place behind you on the floor keep your

835
00:47:14,509 –> 00:47:17,150
chin level gliding your chin towards

836
00:47:17,150 –> 00:47:20,359
your right shoulder bring your back arm

837
00:47:20,359 –> 00:47:24,919
as close into your spine as you can lift

838
00:47:24,919 –> 00:47:26,900
your chest sitting tall with a straight

839
00:47:26,900 –> 00:47:32,390
spine release and change sides bring

840
00:47:32,390 –> 00:47:33,769
your left foot to the outside of the

841
00:47:33,769 –> 00:47:39,349
right knee sitting on your foot if you’d

842
00:47:39,349 –> 00:47:41,589
like

843
00:47:44,700 –> 00:47:48,050
take your right arm out on inhalation

844
00:47:48,050 –> 00:47:50,790
exhaling bringing it across the back of

845
00:47:50,790 –> 00:47:54,240
the knee inhaling sweep your left arm up

846
00:47:54,240 –> 00:47:55,579
and over

847
00:47:55,579 –> 00:47:58,020
placing the fingertips behind you on the

848
00:47:58,020 –> 00:48:01,310
floor press with both hands evenly

849
00:48:01,310 –> 00:48:04,589
lengthen the back of the neck inhale as

850
00:48:04,589 –> 00:48:07,440
you lift exhale as you twist use

851
00:48:07,440 –> 00:48:09,570
twisting postures to release tension and

852
00:48:09,570 –> 00:48:11,579
compression in the back they lengthen

853
00:48:11,579 –> 00:48:14,460
the spine lift along the front of the

854
00:48:14,460 –> 00:48:17,460
spine press with your sit bones to

855
00:48:17,460 –> 00:48:20,250
counter the stretch inhaling and

856
00:48:20,250 –> 00:48:24,089
exhaling release the pose shifting your

857
00:48:24,089 –> 00:48:26,000
weight forward onto your hands and knees

858
00:48:26,000 –> 00:48:28,859
setting up for the dolphin or headstand

859
00:48:28,859 –> 00:48:32,030
position measure off an elbows width

860
00:48:32,030 –> 00:48:34,560
press your forearms down into the floor

861
00:48:34,560 –> 00:48:39,630
interlacing your fingers turn your toes

862
00:48:39,630 –> 00:48:41,630
under and lift your hips

863
00:48:41,630 –> 00:48:44,400
releasing the top of your head to hang

864
00:48:44,400 –> 00:48:48,390
towards the floor keep your forearms

865
00:48:48,390 –> 00:48:50,569
pressing and your heels weighted

866
00:48:50,569 –> 00:48:52,859
headstand draw your knees into your

867
00:48:52,859 –> 00:48:55,980
chest and then slowly extend your feet

868
00:48:55,980 –> 00:49:02,220
up towards the ceiling keep your

869
00:49:02,220 –> 00:49:06,410
shoulders lifted forearms pressing

870
00:49:06,410 –> 00:49:09,359
inversions improve circulation balance

871
00:49:09,359 –> 00:49:11,910
the glandular system relieve tension and

872
00:49:11,910 –> 00:49:15,300
restore energy long line of energy

873
00:49:15,300 –> 00:49:21,060
between the legs exhaling releasing out

874
00:49:21,060 –> 00:49:23,849
of the dolphin position continuing to

875
00:49:23,849 –> 00:49:26,150
breathe

876
00:49:30,280 –> 00:49:32,470
and either continuing with the dolphin

877
00:49:32,470 –> 00:49:37,660
position or the headstand position place

878
00:49:37,660 –> 00:49:39,250
the crown of your head on the floor and

879
00:49:39,250 –> 00:49:41,620
the back of your head into your hands

880
00:49:41,620 –> 00:49:45,160
draw your knees into your chest balance

881
00:49:45,160 –> 00:49:47,130
with your heels over your buttocks and

882
00:49:47,130 –> 00:49:50,200
then slowly extend your feet up towards

883
00:49:50,200 –> 00:49:53,770
the ceiling a tonic for the whole body

884
00:49:53,770 –> 00:49:56,080
and brain headstand is the king of

885
00:49:56,080 –> 00:49:58,660
asanas it builds concentration and

886
00:49:58,660 –> 00:50:01,000
memory in the master gland while toning

887
00:50:01,000 –> 00:50:03,340
the organs and stimulating circulation

888
00:50:03,340 –> 00:50:06,520
as you hold continue breathing deeply

889
00:50:06,520 –> 00:50:11,260
and evenly with you Jai keeping your

890
00:50:11,260 –> 00:50:14,520
ujjayi thing rhythmic

891
00:50:29,380 –> 00:50:34,340
keep the arms active keeping the

892
00:50:34,340 –> 00:50:37,420
triangular base of the pose working

893
00:50:37,420 –> 00:50:39,890
shoulders lifted away from the neck and

894
00:50:39,890 –> 00:50:44,060
ears ribs moving back towards the

895
00:50:44,060 –> 00:50:52,030
kidneys each leg independent and active

896
00:50:52,990 –> 00:50:55,940
balls of the feet gently pressing up

897
00:50:55,940 –> 00:51:08,090
towards the sky keep the rhythm of your

898
00:51:08,090 –> 00:51:11,710
breath smooth and even

899
00:51:20,220 –> 00:51:26,109
arms are strong shoulders are open legs

900
00:51:26,109 –> 00:51:32,490
are energized exhaling slowly release

901
00:51:33,450 –> 00:51:37,500
bringing your knees down to the floor

902
00:51:37,500 –> 00:51:41,140
coming through the embryo position hands

903
00:51:41,140 –> 00:51:45,910
under the shoulders neck release softly

904
00:51:45,910 –> 00:51:48,089
rolling over the top of the head

905
00:51:48,089 –> 00:51:50,490
massaging out the back of the neck

906
00:51:50,490 –> 00:51:56,170
releasing any compression inhaling and

907
00:51:56,170 –> 00:52:00,279
exhaling rolling over the crown of the

908
00:52:00,279 –> 00:52:08,069
head and back inhaling sitting up slowly

909
00:52:10,260 –> 00:52:13,420
shifting your hips to the side setting

910
00:52:13,420 –> 00:52:15,490
yourself up for the plow and shoulder

911
00:52:15,490 –> 00:52:19,480
stand sequence using a blanket under the

912
00:52:19,480 –> 00:52:21,849
backs of your shoulders roll yourself

913
00:52:21,849 –> 00:52:26,020
down one vertebrae at a time bringing

914
00:52:26,020 –> 00:52:27,369
your shoulders to the edge of the

915
00:52:27,369 –> 00:52:32,760
blanket head and neck off the blanket

916
00:52:32,760 –> 00:52:35,020
pressing the hands down into the floor

917
00:52:35,020 –> 00:52:36,700
slowly bringing your knees into your

918
00:52:36,700 –> 00:52:39,579
chest and lifting your hips taking your

919
00:52:39,579 –> 00:52:41,109
feet over your head into the plow

920
00:52:41,109 –> 00:52:44,950
position letting the hands support the

921
00:52:44,950 –> 00:52:46,750
back as you lift with your sit bones

922
00:52:46,750 –> 00:52:50,170
press with your feet

923
00:52:50,170 –> 00:52:52,910
interlace your hands behind your back

924
00:52:52,910 –> 00:52:56,269
stretching through the arms broadening

925
00:52:56,269 –> 00:52:58,430
the shoulders and pressing into the tips

926
00:52:58,430 –> 00:53:06,619
of the shoulders keep the sit bones

927
00:53:06,619 –> 00:53:11,660
active shoulder stand position bring

928
00:53:11,660 –> 00:53:14,569
your hands onto your back draw your legs

929
00:53:14,569 –> 00:53:20,079
up slowly extending the legs overhead

930
00:53:20,559 –> 00:53:23,809
keep the base of support moving across

931
00:53:23,809 –> 00:53:25,940
the shoulders and from your shoulders

932
00:53:25,940 –> 00:53:31,160
through your elbows lift through the

933
00:53:31,160 –> 00:53:38,960
front of your hip bones keep the hands

934
00:53:38,960 –> 00:53:47,269
supporting the back each leg independent

935
00:53:47,269 –> 00:53:51,799
and yet related balls of the feet gently

936
00:53:51,799 –> 00:53:56,809
pressing up towards the sky the queen of

937
00:53:56,809 –> 00:53:59,359
asanas is the shoulder stand it is also

938
00:53:59,359 –> 00:54:01,220
called the great tension relieving

939
00:54:01,220 –> 00:54:03,890
posture it recharges the bioenergetic

940
00:54:03,890 –> 00:54:06,319
system balances metabolism in the

941
00:54:06,319 –> 00:54:08,869
thyroid gland the neck is stretched open

942
00:54:08,869 –> 00:54:11,180
during increased circulation it

943
00:54:11,180 –> 00:54:13,609
complements the headstand become

944
00:54:13,609 –> 00:54:17,200
absorbed in your breath as you hold

945
00:54:17,569 –> 00:54:22,250
huije breathing’s strong and consistent

946
00:54:23,630 –> 00:54:26,309
back of the head presses gently into the

947
00:54:26,309 –> 00:54:35,849
floor whole body is active lines of

948
00:54:35,849 –> 00:54:41,359
energy extending up through the legs and

949
00:54:42,170 –> 00:54:45,660
exhaling slowly lower back through the

950
00:54:45,660 –> 00:54:48,420
plow position backs of the toes to the

951
00:54:48,420 –> 00:54:54,990
floor hips lifting and exhaling slowly

952
00:54:54,990 –> 00:54:57,119
bring yourself down one vertebra at a

953
00:54:57,119 –> 00:54:58,859
time release the back of the neck

954
00:54:58,859 –> 00:55:00,930
letting the head roll slightly back if

955
00:55:00,930 –> 00:55:04,920
it needs to and exhaling lowering the

956
00:55:04,920 –> 00:55:07,740
pose extending through the heels coming

957
00:55:07,740 –> 00:55:10,890
down slowly remove your blanket setting

958
00:55:10,890 –> 00:55:14,660
up for the fish position legs extended

959
00:55:14,660 –> 00:55:19,849
arms alongside the body elbows bent

960
00:55:19,849 –> 00:55:22,559
press into the elbows as you lift your

961
00:55:22,559 –> 00:55:25,230
breastbone and chest coming on to the

962
00:55:25,230 –> 00:55:27,930
crown of the head hands come over heart

963
00:55:27,930 –> 00:55:31,609
center as you breathe prayer position

964
00:55:31,609 –> 00:55:35,640
deeply inhaling and exhaling you can

965
00:55:35,640 –> 00:55:37,559
also cross your legs into the lotus

966
00:55:37,559 –> 00:55:42,630
position using the Lotus for the fish if

967
00:55:42,630 –> 00:55:44,220
your legs are crossed into the Lotus

968
00:55:44,220 –> 00:55:46,589
then clasp the tops of your feet and

969
00:55:46,589 –> 00:55:49,230
press back into your elbows lifting the

970
00:55:49,230 –> 00:55:52,460
breastbone towards the sky

971
00:55:52,749 –> 00:55:56,539
flying-fish more challenging posture

972
00:55:56,539 –> 00:55:59,199
draw the knees in towards the chest and

973
00:55:59,199 –> 00:56:01,609
extend the legs straight out in front of

974
00:56:01,609 –> 00:56:06,650
you as though in navasana and then

975
00:56:06,650 –> 00:56:15,140
exhaling slowly release gently roll to

976
00:56:15,140 –> 00:56:23,359
your side and sit up five slow deep

977
00:56:23,359 –> 00:56:27,499
breaths finishing the practice with

978
00:56:27,499 –> 00:56:31,789
focus sitting straight chin slightly

979
00:56:31,789 –> 00:56:38,749
lowered try and balance the inhalations

980
00:56:38,749 –> 00:56:42,069
and the exhalations

981
00:56:47,740 –> 00:56:51,580
inhale lifting and expanding the chest

982
00:56:51,580 –> 00:56:55,810
exhaling keeping the spine long

983
00:57:01,729 –> 00:57:06,259
but your breathing be deep and full

984
00:57:15,369 –> 00:57:20,480
exhaling slowly release setting yourself

985
00:57:20,480 –> 00:57:23,059
up for savasana the corpse position

986
00:57:23,059 –> 00:57:26,660
final relaxation coming down one

987
00:57:26,660 –> 00:57:31,069
vertebra at a time extending your legs

988
00:57:31,069 –> 00:57:35,960
greater than hip width after you

989
00:57:35,960 –> 00:57:38,289
complete your last finishing breath

990
00:57:38,289 –> 00:57:40,760
slowly release your body weight back to

991
00:57:40,760 –> 00:57:44,059
the floor bring your body into a

992
00:57:44,059 –> 00:57:48,170
comfortable position separate your legs

993
00:57:48,170 –> 00:57:52,190
greater than hip width release your

994
00:57:52,190 –> 00:57:54,020
hands several inches away from your hips

995
00:57:54,020 –> 00:57:58,630
and buttocks palms facing upward chin

996
00:57:58,630 –> 00:58:04,760
points down towards the toes focus your

997
00:58:04,760 –> 00:58:08,329
attention down into your feet relax your

998
00:58:08,329 –> 00:58:16,369
feet relax your ankles relax your calf

999
00:58:16,369 –> 00:58:19,690
muscles and your shins

1000
00:58:20,930 –> 00:58:23,910
relax your kneecaps and the undersides

1001
00:58:23,910 –> 00:58:31,790
of your knees relax your thighs

1002
00:58:33,130 –> 00:58:35,500
relax your buttocks and your pelvic

1003
00:58:35,500 –> 00:58:37,680
cavity

1004
00:58:41,449 –> 00:58:44,369
relax your abdomen and the small of your

1005
00:58:44,369 –> 00:58:53,969
back relax your ribcage and the center

1006
00:58:53,969 –> 00:59:00,479
of your spine relax your chest and your

1007
00:59:00,479 –> 00:59:07,709
upper back relax your shoulders your

1008
00:59:07,709 –> 00:59:16,380
arms and your hands relax your throat

1009
00:59:16,380 –> 00:59:24,569
and the back of your neck relax the line

1010
00:59:24,569 –> 00:59:30,709
of your jaw your cheeks your mouth

1011
00:59:33,099 –> 00:59:36,019
relax your eyes and the space between

1012
00:59:36,019 –> 00:59:45,049
your eyes relax your forehead and your

1013
00:59:45,049 –> 00:59:54,009
temples relax your scalp and your skull

1014
00:59:54,909 –> 00:59:58,779
relax the crown of your head

1015
01:04:08,630 –> 01:04:10,690
you

1016
01:04:16,780 –> 01:04:18,840
you

1017
01:04:53,509 –> 01:04:55,569
you

1018
01:06:05,509 –> 01:06:07,569
you

1019
01:06:39,180 –> 01:06:41,280
gently return your attention to your

1020
01:06:41,280 –> 01:06:43,430
breath

1021
01:06:44,260 –> 01:06:46,730
softly move your fingertips and your

1022
01:06:46,730 –> 01:06:57,470
toes begin to stretch gently roll to

1023
01:06:57,470 –> 01:07:00,200
your right side and take a few breaths

1024
01:07:00,200 –> 01:07:03,339
of transition

1025
01:07:07,130 –> 01:07:09,360
using your breath to guide you back

1026
01:07:09,360 –> 01:07:12,020
around into a comfortable seated posture

1027
01:07:12,020 –> 01:07:13,740
sit up straight

1028
01:07:13,740 –> 01:07:16,850
with your eyes closed

1029
01:07:29,990 –> 01:07:31,830
take slow deep

1030
01:07:31,830 –> 01:07:34,730
Buju breaths

1031
01:07:39,560 –> 01:07:41,790
balancing the inhalations and the

1032
01:07:41,790 –> 01:07:44,570
exhalations

1033
01:07:53,000 –> 01:07:54,830
bringing your hands back to prayer

1034
01:07:54,830 –> 01:08:00,820
position over the heart center namaste

1035
01:09:22,370 –> 00:00:00,000
you

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