Urban body yoga

Total Body Yoga Workout With Tim Senesi

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hi this is Leslie fight master I wanted

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to introduce you guys to Timson se he is

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a wonderful teacher leave a comment if

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you would like to see more yoga with Tim

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enjoy the class and namaste

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alright welcome everybody this is a

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vinyasa flow class and this is a

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beginner to intermediate level class so

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you’re gonna start and lying on your

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back and take the soles of your feet

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together your knees wide apart so in

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this relaxed position allow yourself to

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breathe steady in and out through your

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nose feel your belly rise and fall with

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your breath and just notice your

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energetic response to the breath in

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other words feel how your body responds

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to the inhalation and exhalation

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now bring your knees together plant your

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feet on the floor stretch your legs out

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one at a time and once your legs get

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stretched out press through your heels

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roll your inner thighs down towards the

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mat lengthen your tailbone towards your

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heels inhale your arms up and stretch

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your arms overhead but keep a steady

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press through your heels keep the thigh

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bones down and draw your front bottom

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ribs down towards your hips as you

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stretch your arms feel a nice long

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stretch from your heels all the way to

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your fingertips as you exhale bring your

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arms back to your side bend your knees

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again and plant your feet on the floor

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roll over to your right side press up to

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seated cross your legs plant your hands

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down and then come on to your hands and

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your knees

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so hands right underneath your shoulders

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knees underneath your hips so we’re

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gonna do some breathing here arch your

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back pull your chest through your arms

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and as you exhale draw your navel to

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your spine round your back look back at

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your belly and keep moving with your

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breath inhale arch your back pull your

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chest through your arms exhale round

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your back and able the spine

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establishing breath with movement one

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more time full breath in look forward

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look up exhale round out look back at

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your navel pull it up now inhale into a

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neutral spine maintain that curl your

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toes under lift your hips and press back

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into your first downward-facing dog of

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the day so downward dog it’s like you’re

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in an inverted V shape your hands are

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shoulder width apart your feet are

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hip-width apart look at your feet turn

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your heels out enough until you can no

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longer see your inner heels so your legs

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are in a neutral rotation so there’s

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efforting the legs in neutral we have to

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internally rotate again to go into

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neutral start to press your thigh bones

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back and as you press your hands down

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into the mat

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press especially into the base of the

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index finger turn your outer arms your

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triceps down towards the floor and

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squeeze them in move the hips way back

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here look in between your hands walk the

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feet to the front of the mat grab a hold

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of opposite elbows and fold forward just

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let your head drop down here put a

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little bend in your knees so we don’t

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want to like go into the body forcefully

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we want to create this ease that’s what

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we start out like this calm easy breathe

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connect your breath and feel the back

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body start to wake up so there’s a line

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of energy from the feet up the backs of

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the legs your whole back body all the

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way up into your head feel that whole

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back body starts to release here as you

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hang now bring your hands to your hips

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press into your feet inhale come all the

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way up to stand stand at the front of

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your mat or the front of your space

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bring your big toes together and stand

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tall Mountain Pose Tadasana so you’re

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establishing your space and this is kind

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of like your blueprint pose for all of

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your standing poses so you want to press

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down evenly into your feet heels big toe

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mounds little toe mounds and make the

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leg strong now inhale reach your arms up

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same things you did on the floor press

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through the heels inner thighs back

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tailbone down arms reaching exhale fold

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forward let all the air out inhale

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create a flat back lengthen your spine

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exhale step back your left leg into a

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lunge so you’re lunging with your right

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foot forward your knee is right over

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your ankle as you press through your

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back heel lift your back thigh and

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lengthen your spine plant your hands and

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step back to plank position

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shift forward and lower down until

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everything is in line with your elbows

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called chaturanga lower all the way to

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your belly and flip your toes back for

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baby Cobra roll your chest forward and

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up as you reach back through your toes

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press the pinkies down and lift the

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inner knees lift your low abs and roll

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the chest forward and up neck long and

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then exhale move back to downward facing

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dog

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from Down Dog look in between your hands

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step that right foot forward into a

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lunge

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inhale exhale step your left inhale

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create a flat back lengthen your spine

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and exhale fold forward let all the air

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out press down into your heels inhale

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root to rise root into your feet reach

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your arms up grow tall exhale bring your

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hands to your heart then drop your arms

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to your side back to Mountain Pose

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inhale raise the arms up overhead exhale

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fold forward inhale create a flat back

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lengthen exhale step the right leg back

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into lunge pause here in this lunge

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press through your back heel lift your

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back thigh and squeeze your left hip

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into the midline as you lengthen from

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your tailbone to your crown keep that

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length as you step the left leg back

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into plank from the heels to the crown

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your long shift forward and lower keep

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that line of energy chaturanga and lower

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to your belly inhale baby Cobra elbows

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in here

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chest broad exhale press up and back

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downward facing dog

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holding your down dog lengthen the backs

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of the legs move the tops of your thighs

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back press your femur bones back now

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step your left foot in between your

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hands on an exhalation inhale step your

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right leg forward and lengthen your

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spine exhale fold forward press down

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into your heels inhale reach up with

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your breath take the arms up exhale

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bring the hands to your heart drop arms

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to the side inhale raise your arms up

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and overhead look up this time maybe

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touch exhale fold forward inhale create

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a flat back get length exhale step or

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jump back to chaturanga inhale stretch

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your toes open your chest up dog exhale

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downward facing dog

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look between the hands so when you look

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at your hands look to see that they’re

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pressing even into the mat move your

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hips back and then on your exhale step

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or jump lightly inhale lengthen the

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spine exhale fold forward press down

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into your feet inhale come all the way

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up reach your arms up exhale bring your

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arms to your side again Sun Salutation a

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inhale take the arms up creating key

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energy in the body exhale fold forward

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inhale create a flat back exhale step or

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jump back lightly to chaturanga strong

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arms here belly in inhale upward facing

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dog legs active firm the backs of your

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legs and your buttocks to your heels as

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you open your chest exhale downward

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facing dog

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and when make sure those thighs stay in

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neutral this whole time you don’t want

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your legs turning out especially in the

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backbend otherwise it’s gonna put a

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pinch in your lower back take a couple

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breaths here in down dog feel the energy

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balance out with your breath okay now

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let’s jump forward look in between your

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hands step or jump inhale lengthen it

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out exhale fold press down into your

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feet inhale come all the way up keep

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your legs strong as you reach your arms

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up exhale bring the arms to your side

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good now step your right leg back about

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four feet and spread your arms out turn

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your toes so they point straight ahead

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now let’s turn the legs to the right the

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left leg pivots in slightly the right

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leg turns out 90 degrees all the way as

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you anchor your left heel bend the right

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leg toward a ninety degree angle so that

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if you look down at your right knee it’s

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right over your ankle and then you want

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your whole leg to track so look at your

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right leg the center ankle the center

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knee even your Center hips should track

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straight ahead so squeeze your outer

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right have been gluteus maximus firm

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that butt again press your right knee

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open so it tracks straight ahead now as

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you anchor that back heel bend the right

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leg little deeper and let’s move put the

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right hand on the outside of the foot on

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the floor on a block then externally

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rotate your left arm

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take the arm all the way overhead so I

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normally like to use a block in this

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posture but I didn’t have one today so I

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just put my fingertips high on the floor

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and what I’m trying to do is I’m trying

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to create length through all four sides

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of my torso so I don’t want the right

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side to get crunchy here it’s not a side

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then it is a lateral movement but the

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spine stays along so as you press into

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your back heel feel length all the way

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up through your fingertips breathe now

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inhale come back up warrior two exhale

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straighten your right leg turn your foot

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in so let’s pause here in the middle and

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then turn your legs for the other side

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so I pivot my right leg in slightly and

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I turn the left leg all the way out

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does it press the back heel I bend the

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left leg towards a 90 degree angle now

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look at that left leg it’s really

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important that a track straight ahead

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you don’t want your knee to knock in so

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press that knee open squeeze the left

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hip in and now lift through all four

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sides of your waist lift your side chest

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and spread your arms from the

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collarbones the center of the chest all

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the way out through the fingers most

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importantly free steady in and out

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through your nose now exhale put the

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fingertips on the outside of your foot

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right close to your ankle exhale take

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your right arm all the way overhead feel

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your foundation it’s your feet press

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down evenly into your feet so anchor

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your back leg and make the back leg

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strong feel the weight in the front of

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the left heel did your knees start to

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fall in press your left knee open and

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feel length through all four sides of

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your waist the chest is open but watch

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that your front bottom ribs don’t get

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exaggerated they’re gonna want to push

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forward when you open your chest so draw

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00:11:35,570 –> 00:11:37,670
your bottom ribs back in towards your

264
00:11:37,670 –> 00:11:39,740
frontal hip points towards your hip

265
00:11:39,740 –> 00:11:42,589
bones inhale take your right arm back up

266
00:11:42,589 –> 00:11:44,980
back up to warrior two

267
00:11:44,980 –> 00:11:47,270
exhale straighten your left leg pivot

268
00:11:47,270 –> 00:11:49,160
your left foot in all right now let’s

269
00:11:49,160 –> 00:11:51,040
step the feet to the front of the mat

270
00:11:51,040 –> 00:11:53,140
Tadasana Mountain Pose

271
00:11:53,140 –> 00:11:55,670
so pause after these standing poses

272
00:11:55,670 –> 00:11:58,310
stand up straight and tall take this

273
00:11:58,310 –> 00:12:01,490
time to feel your Mountain Pose you’re

274
00:12:01,490 –> 00:12:03,170
pressing more into your heels so the

275
00:12:03,170 –> 00:12:04,850
weight of your body comes back over your

276
00:12:04,850 –> 00:12:07,250
ankles stack your hips shoulders and

277
00:12:07,250 –> 00:12:09,560
ears over your ankles roll the shoulders

278
00:12:09,560 –> 00:12:12,410
back now inhale into chair pose bend

279
00:12:12,410 –> 00:12:13,910
your knees and sit back take your arms

280
00:12:13,910 –> 00:12:17,350
up exhale fold forward

281
00:12:17,350 –> 00:12:20,210
in how to create a flat back lengthen

282
00:12:20,210 –> 00:12:23,420
your spine legs strong plant the hands

283
00:12:23,420 –> 00:12:27,560
step or jump to chaturanga inhale upward

284
00:12:27,560 –> 00:12:29,810
facing dog roll your shoulder tips back

285
00:12:29,810 –> 00:12:33,680
as you open the chest exhale downward

286
00:12:33,680 –> 00:12:39,140
facing dog from down dog step your right

287
00:12:39,140 –> 00:12:42,320
foot close to your right thumb angle

288
00:12:42,320 –> 00:12:44,390
your back foot down so you want your

289
00:12:44,390 –> 00:12:45,920
back foot turned in a little more than

290
00:12:45,920 –> 00:12:47,810
45 degrees make the back leg straight

291
00:12:47,810 –> 00:12:49,310
and then inhale come right on up for

292
00:12:49,310 –> 00:12:51,740
warrior one squeeze your right hip in

293
00:12:51,740 –> 00:12:53,690
lift through all four sides of your

294
00:12:53,690 –> 00:12:55,730
waist reach with the arms exhale bring

295
00:12:55,730 –> 00:12:57,800
your hands back to the mat and step back

296
00:12:57,800 –> 00:13:01,700
to chaturanga inhale point the toes back

297
00:13:01,700 –> 00:13:03,860
upward facing dogs legs are strong in a

298
00:13:03,860 –> 00:13:08,680
nice tight exhale downward facing dog

299
00:13:09,700 –> 00:13:12,620
from down dog on your exhalation pull

300
00:13:12,620 –> 00:13:14,600
your left knee up and step it close to

301
00:13:14,600 –> 00:13:16,460
your left thumb angle the back heel down

302
00:13:16,460 –> 00:13:18,260
squeeze your left hip into the midline

303
00:13:18,260 –> 00:13:20,090
come right up the middle reach with your

304
00:13:20,090 –> 00:13:23,480
arms back leg straight lift your side

305
00:13:23,480 –> 00:13:26,450
chest exhale bring your hands back to

306
00:13:26,450 –> 00:13:28,610
the mat plant them step back into

307
00:13:28,610 –> 00:13:31,280
chaturanga low plank everything in line

308
00:13:31,280 –> 00:13:33,890
with your elbows inhale upward facing

309
00:13:33,890 –> 00:13:40,600
dog exhale down dog

310
00:13:40,630 –> 00:13:45,260
pause here steady your breath so we just

311
00:13:45,260 –> 00:13:47,360
created a lot of heat in the body with

312
00:13:47,360 –> 00:13:49,880
chair pose and with warrior one so

313
00:13:49,880 –> 00:13:52,220
balance out that heat use that heat to

314
00:13:52,220 –> 00:13:54,260
start to move deeper into your poses all

315
00:13:54,260 –> 00:13:56,240
right now bend your knees step or jump

316
00:13:56,240 –> 00:13:58,310
to the front of your mat inhale get

317
00:13:58,310 –> 00:14:01,190
length exhale take all that length and

318
00:14:01,190 –> 00:14:05,360
fold deeper inhale into chair pose bend

319
00:14:05,360 –> 00:14:06,890
the knees and sit low like you’re in a

320
00:14:06,890 –> 00:14:09,220
little chair and take the arms up exhale

321
00:14:09,220 –> 00:14:14,120
bring the arms to your side inhale back

322
00:14:14,120 –> 00:14:15,980
into chair pose so we’re going to create

323
00:14:15,980 –> 00:14:18,080
a flow now exhale fold forward this is

324
00:14:18,080 –> 00:14:20,600
called Sun Salutation B Surya Namaskar V

325
00:14:20,600 –> 00:14:23,680
inhale lengthen your spine exhale

326
00:14:23,680 –> 00:14:26,680
chaturanga

327
00:14:27,010 –> 00:14:33,360
inhale upward facing dog exhale down dog

328
00:14:33,360 –> 00:14:37,269
step your right leg warrior one close to

329
00:14:37,269 –> 00:14:38,740
your right thumb turn your back heel

330
00:14:38,740 –> 00:14:40,149
down same thing we did last time bring

331
00:14:40,149 –> 00:14:41,589
the arms up moving with the breath

332
00:14:41,589 –> 00:14:43,470
exhale bring the hands back to the mat

333
00:14:43,470 –> 00:14:47,529
step back to chaturanga inhale upward

334
00:14:47,529 –> 00:14:54,519
facing dog exhale down dog step the left

335
00:14:54,519 –> 00:14:57,790
leg warrior one turn your back heel down

336
00:14:57,790 –> 00:14:59,709
inhale come up slow with your breath

337
00:14:59,709 –> 00:15:03,279
reach there’s no rush exhale hands back

338
00:15:03,279 –> 00:15:06,100
to the mat step back into a low plank

339
00:15:06,100 –> 00:15:08,170
that’s called chaturanga elbows in

340
00:15:08,170 –> 00:15:14,910
inhale upward facing dog exhale down dog

341
00:15:14,910 –> 00:15:19,420
so this vinyasa practice or breath with

342
00:15:19,420 –> 00:15:21,820
movement practice this is designed to

343
00:15:21,820 –> 00:15:23,589
build heat in the body so that you feel

344
00:15:23,589 –> 00:15:25,600
safe to do your standing poses so your

345
00:15:25,600 –> 00:15:27,370
muscles are warmed up when we move

346
00:15:27,370 –> 00:15:30,699
deeper into the postures continue to

347
00:15:30,699 –> 00:15:31,930
breathe even though you’re no longer

348
00:15:31,930 –> 00:15:33,610
moving yours pausing here in downward

349
00:15:33,610 –> 00:15:36,910
dog let the breath flow now let’s step

350
00:15:36,910 –> 00:15:42,750
the right foot and come up for Crescent

351
00:15:42,750 –> 00:15:45,639
so in Crescent pose your back heel stays

352
00:15:45,639 –> 00:15:47,380
up it looks like warrior one except the

353
00:15:47,380 –> 00:15:50,350
back heel stays up this time lift your

354
00:15:50,350 –> 00:15:52,329
back in or knee squeeze your right hip

355
00:15:52,329 –> 00:15:52,660
in

356
00:15:52,660 –> 00:15:54,399
okay now lean your chest out over your

357
00:15:54,399 –> 00:15:56,680
knee try to feel a line of energy from

358
00:15:56,680 –> 00:15:58,029
your back heel out through the crown of

359
00:15:58,029 –> 00:15:59,470
your head shoulder blades on your back

360
00:15:59,470 –> 00:16:02,139
lean your chest forward until you start

361
00:16:02,139 –> 00:16:04,630
to lean and balance pick up your left

362
00:16:04,630 –> 00:16:06,790
leg so you’re balancing on your right

363
00:16:06,790 –> 00:16:09,870
leg lift your left leg up to hip height

364
00:16:09,870 –> 00:16:12,880
bring your hands forward maybe it’s a

365
00:16:12,880 –> 00:16:14,829
challenge don’t let your belly drop keep

366
00:16:14,829 –> 00:16:19,209
your low abs lifted good then step back

367
00:16:19,209 –> 00:16:20,829
into pars with some awesome step your

368
00:16:20,829 –> 00:16:22,060
left foot back about three and a half

369
00:16:22,060 –> 00:16:24,310
feet ground the heel on the mat like

370
00:16:24,310 –> 00:16:26,380
warrior one and then fold forward over

371
00:16:26,380 –> 00:16:28,660
your right leg as you press your right

372
00:16:28,660 –> 00:16:30,430
big toe mound down draw your right hip

373
00:16:30,430 –> 00:16:33,819
back in in now let’s step back to

374
00:16:33,819 –> 00:16:35,680
downward facing dog from here so plant

375
00:16:35,680 –> 00:16:37,920
the hands step back down dog

376
00:16:37,920 –> 00:16:39,660
let’s do it on the other side step your

377
00:16:39,660 –> 00:16:41,429
left foot in between your hands close to

378
00:16:41,429 –> 00:16:43,199
your left thumb inhale come up for

379
00:16:43,199 –> 00:16:44,759
Crescent so the back heel stays up it’s

380
00:16:44,759 –> 00:16:50,249
just a lunge with your arms up take a

381
00:16:50,249 –> 00:16:54,869
breath here drop your arms to your side

382
00:16:54,869 –> 00:16:57,059
lean your chest out over your left knee

383
00:16:57,059 –> 00:16:59,040
your back leg is strong your left hip

384
00:16:59,040 –> 00:17:01,230
hugs in now keeping your left hip hugged

385
00:17:01,230 –> 00:17:03,169
in step up and balance on your left leg

386
00:17:03,169 –> 00:17:05,369
stack your left hip right over your

387
00:17:05,369 –> 00:17:07,829
ankle level your hips and your waist to

388
00:17:07,829 –> 00:17:09,269
the floor you want your right toes to

389
00:17:09,269 –> 00:17:11,579
point straight down now hold here if you

390
00:17:11,579 –> 00:17:12,869
want to make it more challenging like

391
00:17:12,869 –> 00:17:14,279
you did on the other side take your arms

392
00:17:14,279 –> 00:17:15,929
forward it’s not a requirement hands go

393
00:17:15,929 –> 00:17:19,109
say a prayer hold here good now plant

394
00:17:19,109 –> 00:17:21,419
your hands on the mat step back your

395
00:17:21,419 –> 00:17:23,039
right foot about three and a half feet

396
00:17:23,039 –> 00:17:24,059
put it on the floor

397
00:17:24,059 –> 00:17:25,859
and try to straighten your left leg

398
00:17:25,859 –> 00:17:27,869
instead of pushing the knee down think

399
00:17:27,869 –> 00:17:30,000
like you’re pulling energy up into your

400
00:17:30,000 –> 00:17:31,950
hip socket so lift your thigh bone up

401
00:17:31,950 –> 00:17:33,570
into the hip socket and pull your left

402
00:17:33,570 –> 00:17:37,260
hip crease back in in alright now plant

403
00:17:37,260 –> 00:17:40,850
your hands step back downward facing dog

404
00:17:40,850 –> 00:17:43,380
you’re welcome to add vinyasa throughout

405
00:17:43,380 –> 00:17:44,760
these if you want to do like an extra

406
00:17:44,760 –> 00:17:46,919
chaturanga up dog down dog that’s fine

407
00:17:46,919 –> 00:17:48,750
from down dog

408
00:17:48,750 –> 00:17:51,090
look in between the hands step or jump

409
00:17:51,090 –> 00:17:54,840
forward inhale get length exhale fold

410
00:17:54,840 –> 00:17:58,440
let your head drop down inhale into

411
00:17:58,440 –> 00:18:01,049
chair pose oh no actually let’s come

412
00:18:01,049 –> 00:18:03,240
into a squat we’ve done enough chair so

413
00:18:03,240 –> 00:18:04,980
squat down and we’re gonna pry an arm

414
00:18:04,980 –> 00:18:06,330
balance now you’re going to put your

415
00:18:06,330 –> 00:18:08,450
knees way up high into your upper arms

416
00:18:08,450 –> 00:18:10,679
you’re gonna squeeze the knees in the

417
00:18:10,679 –> 00:18:12,029
arms see if you could just lean into

418
00:18:12,029 –> 00:18:13,740
your arms like your arms are doing

419
00:18:13,740 –> 00:18:16,019
chaturanga and you’re gonna look forward

420
00:18:16,019 –> 00:18:19,169
and start to balance maybe the arms can

421
00:18:19,169 –> 00:18:20,639
start to go straighter like I’m showing

422
00:18:20,639 –> 00:18:24,299
in the video now look forward step or

423
00:18:24,299 –> 00:18:27,299
jump back to chaturanga inhale upward

424
00:18:27,299 –> 00:18:30,809
facing dog exhale down dogs kind of a

425
00:18:30,809 –> 00:18:32,220
tricky pose if you didn’t get it down

426
00:18:32,220 –> 00:18:37,260
just keep practicing from down dog shift

427
00:18:37,260 –> 00:18:38,340
forward to plank position

428
00:18:38,340 –> 00:18:40,830
shoulders over your wrists and then

429
00:18:40,830 –> 00:18:42,779
let’s roll into that outer edge of the

430
00:18:42,779 –> 00:18:45,750
left foot and take the right arm up so

431
00:18:45,750 –> 00:18:47,460
this is just like doing Mountain Pose

432
00:18:47,460 –> 00:18:49,289
but turn on its side with the arm spread

433
00:18:49,289 –> 00:18:50,970
so you want to create

434
00:18:50,970 –> 00:18:52,860
keep the activity of the feet press

435
00:18:52,860 –> 00:18:55,320
through the heels roll your inner thighs

436
00:18:55,320 –> 00:18:58,890
back and your tailbone down press

437
00:18:58,890 –> 00:19:00,480
through your heels and lengthen out

438
00:19:00,480 –> 00:19:02,429
through the top of your head all right

439
00:19:02,429 –> 00:19:03,809
now bring your right arm back to the mat

440
00:19:03,809 –> 00:19:05,940
right hand down let’s go right to the

441
00:19:05,940 –> 00:19:07,380
other side roll into the outer edge of

442
00:19:07,380 –> 00:19:09,470
your right foot take your left arm up

443
00:19:09,470 –> 00:19:12,360
make the leg strong squeeze the thigh

444
00:19:12,360 –> 00:19:15,270
muscles to the bone firm the buttocks to

445
00:19:15,270 –> 00:19:17,460
the heels and lift up your belly as you

446
00:19:17,460 –> 00:19:19,980
lift and broaden your top chest the neck

447
00:19:19,980 –> 00:19:23,190
is long so feel lengthen the spine bring

448
00:19:23,190 –> 00:19:24,870
your left hand back to the mat back to

449
00:19:24,870 –> 00:19:28,559
plank press straight back to down dog so

450
00:19:28,559 –> 00:19:29,940
in my own practice I don’t like to do

451
00:19:29,940 –> 00:19:32,850
too many vinyasas because the repetitive

452
00:19:32,850 –> 00:19:35,280
nature of it can start to crowd cause

453
00:19:35,280 –> 00:19:37,260
injuries if not done really well but

454
00:19:37,260 –> 00:19:38,909
you’re welcome to add these vinyasa if

455
00:19:38,909 –> 00:19:40,500
you like alright bring your hands to

456
00:19:40,500 –> 00:19:42,030
your hips with your right leg straight

457
00:19:42,030 –> 00:19:44,309
come on up press into your back heel

458
00:19:44,309 –> 00:19:46,230
take your left arm up and then reach

459
00:19:46,230 –> 00:19:49,080
forward halfway put your left hand down

460
00:19:49,080 –> 00:19:51,390
on the outside of your foot turn your

461
00:19:51,390 –> 00:19:52,919
chest and take your right arm up so it’s

462
00:19:52,919 –> 00:19:56,340
called twisted triangle pose back heel

463
00:19:56,340 –> 00:19:59,039
is down like warrior one now I didn’t

464
00:19:59,039 –> 00:20:00,330
have a block today but I normally like

465
00:20:00,330 –> 00:20:01,919
to use a block underneath my hand

466
00:20:01,919 –> 00:20:03,299
because too hard for me to get my hand

467
00:20:03,299 –> 00:20:04,679
down and get the full expression of the

468
00:20:04,679 –> 00:20:06,539
pose if you want to use a block just put

469
00:20:06,539 –> 00:20:08,900
a block underneath your hand in my home

470
00:20:08,900 –> 00:20:11,549
from here let’s move into twist at half

471
00:20:11,549 –> 00:20:13,799
moon so slide your left hand a foot in

472
00:20:13,799 –> 00:20:17,580
front of your foot squeeze your right

473
00:20:17,580 –> 00:20:19,289
hip in and lift the left leg up to hip

474
00:20:19,289 –> 00:20:22,020
height pull your chest forward as you

475
00:20:22,020 –> 00:20:24,360
press through your back heel open up

476
00:20:24,360 –> 00:20:26,610
spread your arms now stay even on the

477
00:20:26,610 –> 00:20:29,100
right foot squeeze the right hip in so

478
00:20:29,100 –> 00:20:30,539
it’s right over the ankle and as you

479
00:20:30,539 –> 00:20:31,980
inhale look for more length from your

480
00:20:31,980 –> 00:20:33,620
back heel to the top of your head now

481
00:20:33,620 –> 00:20:35,940
bring your right hand down and take your

482
00:20:35,940 –> 00:20:37,470
left leg up from the inner thigh

483
00:20:37,470 –> 00:20:40,169
standing splits if you want to play

484
00:20:40,169 –> 00:20:42,360
around balance you can try bringing your

485
00:20:42,360 –> 00:20:45,720
hand to your right ankle lift the leg a

486
00:20:45,720 –> 00:20:48,330
little higher and lower your left leg to

487
00:20:48,330 –> 00:20:52,169
meet your right fold forward alright now

488
00:20:52,169 –> 00:20:53,940
squat down on your heels we’re gonna try

489
00:20:53,940 –> 00:20:56,730
it another arm balance so this one’s

490
00:20:56,730 –> 00:20:58,950
called twisted crow so in this one I

491
00:20:58,950 –> 00:21:01,559
bring my hands to either the side of my

492
00:21:01,559 –> 00:21:03,600
right leg and then I see if I can hook

493
00:21:03,600 –> 00:21:03,929
my

494
00:21:03,929 –> 00:21:08,249
into my left tricep and maybe balance on

495
00:21:08,249 –> 00:21:11,279
my arm Keith not elbows hugged in like

496
00:21:11,279 –> 00:21:12,990
chaturanga ooh and then maybe even try

497
00:21:12,990 –> 00:21:15,119
to stretch your legs out a little tricky

498
00:21:15,119 –> 00:21:17,429
variation eka pada koundinyasana from

499
00:21:17,429 –> 00:21:18,869
their lower your toes back down on the

500
00:21:18,869 –> 00:21:21,330
mat come back to your squat fold forward

501
00:21:21,330 –> 00:21:24,690
inhale lengthen step or jump back to

502
00:21:24,690 –> 00:21:28,860
chaturanga inhale upward facing dog roll

503
00:21:28,860 –> 00:21:32,610
the chest open exhale down dog so don’t

504
00:21:32,610 –> 00:21:33,899
worry if you can’t do those arm balances

505
00:21:33,899 –> 00:21:37,769
just keep going with the practice from

506
00:21:37,769 –> 00:21:39,720
down dog step your left foot in between

507
00:21:39,720 –> 00:21:41,999
your hands step your back foot a little

508
00:21:41,999 –> 00:21:43,259
bit closer and turn the heel down

509
00:21:43,259 –> 00:21:45,480
straighten the left leg put your hands

510
00:21:45,480 –> 00:21:48,690
to your hips and come on up inhale take

511
00:21:48,690 –> 00:21:52,080
your right arm up exhale fold forward

512
00:21:52,080 –> 00:21:55,409
halfway set your right hand down on the

513
00:21:55,409 –> 00:21:57,899
outer edge of your foot and turn your

514
00:21:57,899 –> 00:21:59,940
chest up to the ceiling take your left

515
00:21:59,940 –> 00:22:02,909
arm up keep your back heel anchored as

516
00:22:02,909 –> 00:22:04,590
you press your left big toe mound down

517
00:22:04,590 –> 00:22:07,320
squeeze your left hip in as you anchor

518
00:22:07,320 –> 00:22:09,419
your back heel lengthen from your

519
00:22:09,419 –> 00:22:11,639
tailbone to your crown and turn your

520
00:22:11,639 –> 00:22:13,619
chest maybe even look up if the balance

521
00:22:13,619 –> 00:22:15,059
is good I just like to look straight

522
00:22:15,059 –> 00:22:21,090
ahead though now look down put your

523
00:22:21,090 –> 00:22:22,679
right hand a foot in front of your foot

524
00:22:22,679 –> 00:22:24,269
as you bend your left leg step up to

525
00:22:24,269 –> 00:22:26,460
balance lift the right leg up to hip

526
00:22:26,460 –> 00:22:29,100
height now get even on the left foot

527
00:22:29,100 –> 00:22:31,350
press into all three points in your left

528
00:22:31,350 –> 00:22:32,909
foot the big toe little toe mound in the

529
00:22:32,909 –> 00:22:35,369
center heel squeeze your left hip in and

530
00:22:35,369 –> 00:22:37,710
now as you inhale lengthen from your

531
00:22:37,710 –> 00:22:39,779
right heel out to the top of your head

532
00:22:39,779 –> 00:22:41,879
push through the heel pull forward and

533
00:22:41,879 –> 00:22:44,909
turn your chest reach your arms now

534
00:22:44,909 –> 00:22:46,710
bring your left hand back down to the

535
00:22:46,710 –> 00:22:48,990
mat and take your right leg up from the

536
00:22:48,990 –> 00:22:52,830
inner thighs standing splits if you want

537
00:22:52,830 –> 00:22:54,090
to play around with balance you could

538
00:22:54,090 –> 00:22:55,769
try bringing maybe one hand to your left

539
00:22:55,769 –> 00:22:58,080
ankle and taking that right leg higher

540
00:22:58,080 –> 00:23:01,320
up and then lower your right leg to meet

541
00:23:01,320 –> 00:23:02,419
your left

542
00:23:02,419 –> 00:23:04,350
squat down we’re gonna try that arm

543
00:23:04,350 –> 00:23:05,730
balance on the other side so I turn my

544
00:23:05,730 –> 00:23:10,169
belly to the left put your right arm on

545
00:23:10,169 –> 00:23:12,450
your left leg so try to hook the knee of

546
00:23:12,450 –> 00:23:14,429
your left leg way up high towards your

547
00:23:14,429 –> 00:23:16,830
right armpit then

548
00:23:16,830 –> 00:23:18,870
into your arm and maybe pick up your

549
00:23:18,870 –> 00:23:23,400
feet in balance hug in on your abs so

550
00:23:23,400 –> 00:23:25,710
hug your ribcage in and down lift your

551
00:23:25,710 –> 00:23:27,480
pelvic floor in low abs you’re engaging

552
00:23:27,480 –> 00:23:30,030
your abdomen maybe take your legs open

553
00:23:30,030 –> 00:23:33,990
stretch them out okay now come back to

554
00:23:33,990 –> 00:23:37,050
your squat inhale lengthen your spine

555
00:23:37,050 –> 00:23:40,320
create a flat back cardigan asana exhale

556
00:23:40,320 –> 00:23:46,140
fold let your head hang inhale lengthen

557
00:23:46,140 –> 00:23:49,610
out again exhale step back to plank

558
00:23:49,610 –> 00:23:53,370
lower the knees sit your buttocks down

559
00:23:53,370 –> 00:23:57,180
to your heels Child’s Pose so extended

560
00:23:57,180 –> 00:23:58,590
Child’s Pose the big toes are together

561
00:23:58,590 –> 00:24:00,720
take your knees just wide enough for

562
00:24:00,720 –> 00:24:03,110
your torso your ribs to fit between

563
00:24:03,110 –> 00:24:07,020
stretches on top all right now moving

564
00:24:07,020 –> 00:24:08,640
right along inhale come on up

565
00:24:08,640 –> 00:24:10,080
and we’re gonna do preparation for

566
00:24:10,080 –> 00:24:12,330
headstand so to do this I want you to

567
00:24:12,330 –> 00:24:13,380
put your elbows underneath your

568
00:24:13,380 –> 00:24:14,790
shoulders like I’m showing it interlace

569
00:24:14,790 –> 00:24:17,700
my hands i curl the toes under I lift my

570
00:24:17,700 –> 00:24:20,220
knees up so this is called dolphin pose

571
00:24:20,220 –> 00:24:23,130
or down dog on the forearms I’m pressing

572
00:24:23,130 –> 00:24:26,520
the center forearm down I lift the hips

573
00:24:26,520 –> 00:24:28,470
up away from the elbows and then notice

574
00:24:28,470 –> 00:24:30,390
the shoulder blades the upper back is

575
00:24:30,390 –> 00:24:32,280
pressed in so you want to move your

576
00:24:32,280 –> 00:24:35,100
upper spine in you don’t want your upper

577
00:24:35,100 –> 00:24:37,020
back to round here see if you can walk

578
00:24:37,020 –> 00:24:39,240
your toes in closer like I did without

579
00:24:39,240 –> 00:24:41,490
letting your upper back round then lift

580
00:24:41,490 –> 00:24:43,710
the hips up higher if that went well

581
00:24:43,710 –> 00:24:45,480
that’s going to show that you’re ready

582
00:24:45,480 –> 00:24:46,770
to do headstand as long as you have that

583
00:24:46,770 –> 00:24:49,290
control of your upper back so if you

584
00:24:49,290 –> 00:24:50,730
want to stay here just work on that

585
00:24:50,730 –> 00:24:52,830
control it’s good to hold it for about a

586
00:24:52,830 –> 00:24:54,420
minute if you’re newer to yoga is gonna

587
00:24:54,420 –> 00:24:56,010
build the strength that you need if

588
00:24:56,010 –> 00:24:57,270
you’re working on a headstand I’ve

589
00:24:57,270 –> 00:24:59,190
showed up going into headstand here so

590
00:24:59,190 –> 00:25:00,930
you can lower your head bring your knees

591
00:25:00,930 –> 00:25:03,900
into your chest balance bring the knees

592
00:25:03,900 –> 00:25:04,260
up

593
00:25:04,260 –> 00:25:07,160
and then take the feet up headstand

594
00:25:07,160 –> 00:25:09,210
what’s important is that you’re pressing

595
00:25:09,210 –> 00:25:10,890
down into that forearm so from the

596
00:25:10,890 –> 00:25:12,270
elbows to the wrist you’re pressing

597
00:25:12,270 –> 00:25:14,910
evenly if your head is down you’re right

598
00:25:14,910 –> 00:25:17,600
on the crown of the head

599
00:25:18,140 –> 00:25:21,030
same thing step in Tadasana press

600
00:25:21,030 –> 00:25:22,610
through the heels inner thighs back

601
00:25:22,610 –> 00:25:25,470
tailbone lifts this time lengthens

602
00:25:25,470 –> 00:25:28,220
towards the heels and those ribs drawing

603
00:25:28,220 –> 00:25:30,460
alright now come back down

604
00:25:30,460 –> 00:25:34,690
and rest in Child’s Pose so I like to

605
00:25:34,690 –> 00:25:36,310
take a variation or Child’s Pose with

606
00:25:36,310 –> 00:25:38,800
the arms back after headstand let your

607
00:25:38,800 –> 00:25:42,490
head rest so if you decided just to work

608
00:25:42,490 –> 00:25:44,620
in that down dog on your forearms that’s

609
00:25:44,620 –> 00:25:46,930
a great preparation pose in fact many

610
00:25:46,930 –> 00:25:48,370
days I actually just practice holding

611
00:25:48,370 –> 00:25:49,960
that instead of headstand just to work

612
00:25:49,960 –> 00:25:51,880
the arms upper back create the alignment

613
00:25:51,880 –> 00:25:53,170
I need and necessary to be able to do

614
00:25:53,170 –> 00:25:55,020
headstand

615
00:25:55,020 –> 00:25:57,310
all right let’s inhale come back up one

616
00:25:57,310 –> 00:25:58,930
of the hands and the knees and move back

617
00:25:58,930 –> 00:26:00,930
into downward facing dog

618
00:26:00,930 –> 00:26:03,940
so especially we did headstand this is

619
00:26:03,940 –> 00:26:06,550
opposed to help to release your neck so

620
00:26:06,550 –> 00:26:09,010
just let your head hang all right now

621
00:26:09,010 –> 00:26:11,080
let’s look forward jump through to

622
00:26:11,080 –> 00:26:13,930
seated tricky jump through if you can’t

623
00:26:13,930 –> 00:26:15,250
jump through just step whatever you got

624
00:26:15,250 –> 00:26:18,580
to do lie on your back and once you’re

625
00:26:18,580 –> 00:26:19,990
on your back room and prepare for bridge

626
00:26:19,990 –> 00:26:21,370
pose bring your heels close to your butt

627
00:26:21,370 –> 00:26:23,500
except what apart press the heels down

628
00:26:23,500 –> 00:26:26,440
lift the hips up if you’re using a mat

629
00:26:26,440 –> 00:26:28,870
take your four fingers under the mat and

630
00:26:28,870 –> 00:26:30,250
your thumbs on top so you’re gripping

631
00:26:30,250 –> 00:26:32,080
the sides of the mat if you don’t have a

632
00:26:32,080 –> 00:26:34,030
mat you could just grab a strap or a

633
00:26:34,030 –> 00:26:36,400
shirt or interlace your hands now pull

634
00:26:36,400 –> 00:26:39,730
out with your arms spin your biceps out

635
00:26:39,730 –> 00:26:42,070
and turn your triceps that’s the back of

636
00:26:42,070 –> 00:26:44,140
your arm muscles towards each other this

637
00:26:44,140 –> 00:26:45,700
external rotation your arms will help

638
00:26:45,700 –> 00:26:47,530
you to open up your chest and the

639
00:26:47,530 –> 00:26:48,820
shoulder blades will plug on your back

640
00:26:48,820 –> 00:26:51,010
more evenly press the arms down so you

641
00:26:51,010 –> 00:26:52,870
activate your back muscles necessary to

642
00:26:52,870 –> 00:26:56,590
hug the blades in keep the neck long

643
00:26:56,590 –> 00:26:59,050
now as you press your heels down squeeze

644
00:26:59,050 –> 00:27:00,760
the backs of your legs and your glutes

645
00:27:00,760 –> 00:27:03,130
towards the backs of your knees keep the

646
00:27:03,130 –> 00:27:04,900
inner thighs down so the thighs stay in

647
00:27:04,900 –> 00:27:06,220
that neutral position that we talked

648
00:27:06,220 –> 00:27:08,020
about earlier all that’s too confusing

649
00:27:08,020 –> 00:27:09,310
for you just think about pressing your

650
00:27:09,310 –> 00:27:11,140
heels down lifting your hips up that’s

651
00:27:11,140 –> 00:27:13,600
enough all right take a break lower down

652
00:27:13,600 –> 00:27:16,570
take a breath and go right back up into

653
00:27:16,570 –> 00:27:17,920
it press your heels down lift your hips

654
00:27:17,920 –> 00:27:20,560
up hold here this is a great pose to

655
00:27:20,560 –> 00:27:22,180
strengthen the backs of the legs which

656
00:27:22,180 –> 00:27:23,740
is important for your posture that the

657
00:27:23,740 –> 00:27:25,410
backs of the legs your glutes are strong

658
00:27:25,410 –> 00:27:27,550
keep your knees in if your knees are

659
00:27:27,550 –> 00:27:28,870
knocking out you gotta bring them back

660
00:27:28,870 –> 00:27:30,550
in towards each other so line up with

661
00:27:30,550 –> 00:27:33,220
your ankles now again pull your heels

662
00:27:33,220 –> 00:27:35,620
towards your shoulders so you squeeze

663
00:27:35,620 –> 00:27:38,260
the backs of your legs release your

664
00:27:38,260 –> 00:27:40,450
inner upper thighs down but then squeeze

665
00:27:40,450 –> 00:27:43,110
your buttocks to the backs of your knees

666
00:27:43,110 –> 00:27:46,950
all right lower back down take a breath

667
00:27:46,950 –> 00:27:49,960
when you do one more of these this time

668
00:27:49,960 –> 00:27:52,240
with the hands interlaced so press the

669
00:27:52,240 –> 00:27:54,639
heels down lift your hips up interlace

670
00:27:54,639 –> 00:28:01,330
your hands come on get those hips up now

671
00:28:01,330 –> 00:28:02,169
keep the neck long

672
00:28:02,169 –> 00:28:03,759
try not to strain in your neck you’re a

673
00:28:03,759 –> 00:28:05,350
looser interlaced you’re pressing the

674
00:28:05,350 –> 00:28:07,149
arms down so you could lift your chest

675
00:28:07,149 –> 00:28:10,059
more but keep squeezing and lifting your

676
00:28:10,059 –> 00:28:14,259
buttocks up all right now lower the

677
00:28:14,259 –> 00:28:16,960
buttock back down to the mat take a

678
00:28:16,960 –> 00:28:20,169
breath so if you have a different

679
00:28:20,169 –> 00:28:21,639
variation of that posture like you want

680
00:28:21,639 –> 00:28:23,799
to do irva down you’re on Cinar upward

681
00:28:23,799 –> 00:28:25,649
bow you’re welcome to try that now

682
00:28:25,649 –> 00:28:28,600
otherwise it’s enough back bending bring

683
00:28:28,600 –> 00:28:30,399
your feet into happy baby so bring your

684
00:28:30,399 –> 00:28:32,289
hands onto the insides of your knees

685
00:28:32,289 –> 00:28:34,600
grab ahold outsides of the feet and take

686
00:28:34,600 –> 00:28:36,279
the feet up towards the ceiling but let

687
00:28:36,279 –> 00:28:39,820
the knees drop down see if you can let

688
00:28:39,820 –> 00:28:42,129
your tailbone buttock drop back down to

689
00:28:42,129 –> 00:28:45,460
the mat and then lengthen out your neck

690
00:28:45,460 –> 00:28:47,769
your next kind of kind of gonna try to

691
00:28:47,769 –> 00:28:49,960
pull in so think of moving the back of

692
00:28:49,960 –> 00:28:51,549
your skull further from your shoulders

693
00:28:51,549 –> 00:28:53,679
here so you let the spine elongate on

694
00:28:53,679 –> 00:28:55,929
the floor alright now hug your knees

695
00:28:55,929 –> 00:28:56,710
into your chest

696
00:28:56,710 –> 00:28:58,659
oppan asana bring your head up to your

697
00:28:58,659 –> 00:29:02,110
knees and roll up to seated stretch your

698
00:29:02,110 –> 00:29:03,879
legs out in front of you sit in

699
00:29:03,879 –> 00:29:05,980
dandasana just like Mountain Pose was

700
00:29:05,980 –> 00:29:07,629
important that we established a good

701
00:29:07,629 –> 00:29:10,419
Mountain Pose this seated pose done to

702
00:29:10,419 –> 00:29:11,799
us and as important for all of your

703
00:29:11,799 –> 00:29:13,360
seated postures that we’ll do so press

704
00:29:13,360 –> 00:29:16,090
the heels forward roll the inner thighs

705
00:29:16,090 –> 00:29:18,429
down lift through all four sides of your

706
00:29:18,429 –> 00:29:20,259
waist now let’s bring the right knee

707
00:29:20,259 –> 00:29:23,619
into the chest hug it in and sit up tall

708
00:29:23,619 –> 00:29:25,929
try not to let yourself sink wrap your

709
00:29:25,929 –> 00:29:28,389
left arm around your leg put your right

710
00:29:28,389 –> 00:29:31,330
fingertips behind you roll your right

711
00:29:31,330 –> 00:29:33,580
shoulder back open your chest now first

712
00:29:33,580 –> 00:29:34,990
I look for the length so I pull my knee

713
00:29:34,990 –> 00:29:36,999
and I try to grow tall and my spine from

714
00:29:36,999 –> 00:29:38,590
the tailbone to the crown I’m sitting up

715
00:29:38,590 –> 00:29:40,629
tall and then I look for the twist

716
00:29:40,629 –> 00:29:43,269
always in twist the length comes first

717
00:29:43,269 –> 00:29:45,309
you want to get length even between all

718
00:29:45,309 –> 00:29:47,169
the vertebra of the spine before you

719
00:29:47,169 –> 00:29:48,999
start twisting on them otherwise we run

720
00:29:48,999 –> 00:29:51,759
into problems with the twisting keep the

721
00:29:51,759 –> 00:29:53,409
left heel active like and done Dawson

722
00:29:53,409 –> 00:29:54,669
and turn your chest

723
00:29:54,669 –> 00:29:56,320
all right now let’s come out straighten

724
00:29:56,320 –> 00:29:58,210
the right leg back to the done Dawson a

725
00:29:58,210 –> 00:30:00,460
seated staff pose sit like you got a

726
00:30:00,460 –> 00:30:02,799
stick up your back bring your left knee

727
00:30:02,799 –> 00:30:06,100
in towards your chest hug it in and sit

728
00:30:06,100 –> 00:30:08,109
up tall remember first the length in the

729
00:30:08,109 –> 00:30:10,330
twist wrap your right arm around your

730
00:30:10,330 –> 00:30:13,090
leg left arm comes behind you again

731
00:30:13,090 –> 00:30:18,100
inhale sit up tall then exhale turn you

732
00:30:18,100 –> 00:30:19,480
can even turn the gaze here to help with

733
00:30:19,480 –> 00:30:21,609
the turn of the chest the right leg

734
00:30:21,609 –> 00:30:23,200
stays active like it’s still undone

735
00:30:23,200 –> 00:30:25,980
dostana the inner thigh rolls down

736
00:30:25,980 –> 00:30:28,629
you’re lifting through the four sides of

737
00:30:28,629 –> 00:30:30,369
your waist and turning your chest as you

738
00:30:30,369 –> 00:30:35,340
hold here breathe steady inhale length

739
00:30:35,340 –> 00:30:42,129
exhale twist deeper alright now come out

740
00:30:42,129 –> 00:30:44,080
of the twist look forward stretch your

741
00:30:44,080 –> 00:30:45,669
left leg out so you’re back in done

742
00:30:45,669 –> 00:30:48,999
Donna seated staff pose the staff is

743
00:30:48,999 –> 00:30:50,350
like it’s up your back that’s why it’s

744
00:30:50,350 –> 00:30:52,359
called seated staff inhale the arms up

745
00:30:52,359 –> 00:30:56,529
exhale take all the length that you’ve

746
00:30:56,529 –> 00:30:58,899
created and reach for your feet this is

747
00:30:58,899 –> 00:31:00,850
called paschimottanasana western

748
00:31:00,850 –> 00:31:03,759
intensive stretch pose the Sun citations

749
00:31:03,759 –> 00:31:06,700
are done facing east so the back side of

750
00:31:06,700 –> 00:31:08,440
your body is considered the west side of

751
00:31:08,440 –> 00:31:11,470
the body so in this pose the full back

752
00:31:11,470 –> 00:31:14,289
side of the body is being stretched so

753
00:31:14,289 –> 00:31:16,299
once I grab my feet I inhale and

754
00:31:16,299 –> 00:31:18,489
lengthen and then I can exhale and fold

755
00:31:18,489 –> 00:31:21,879
deeper into the pose deep stretch the

756
00:31:21,879 –> 00:31:25,179
inner thighs release down the front of

757
00:31:25,179 –> 00:31:26,830
the buttock bones press down into the

758
00:31:26,830 –> 00:31:29,739
mat and then I try to lengthen the whole

759
00:31:29,739 –> 00:31:31,269
spine there’s a tendency just to round

760
00:31:31,269 –> 00:31:32,950
out in the upper back try not to let

761
00:31:32,950 –> 00:31:34,570
yourself do that try to lengthen the

762
00:31:34,570 –> 00:31:38,710
whole spine head toward your feet now

763
00:31:38,710 –> 00:31:42,190
inhale come back to dandasana and slowly

764
00:31:42,190 –> 00:31:44,590
roll yourself down one vertebra at a

765
00:31:44,590 –> 00:31:46,409
time all the way down onto your back

766
00:31:46,409 –> 00:31:49,749
turn your palms to face up let the feet

767
00:31:49,749 –> 00:31:55,239
splay open take a deep breath in and let

768
00:31:55,239 –> 00:31:57,539
it out

769
00:31:59,510 –> 00:32:03,300
savasana so you’ve worked really hard in

770
00:32:03,300 –> 00:32:05,070
this practice and built a lot of heat in

771
00:32:05,070 –> 00:32:07,560
the body you want to give yourself this

772
00:32:07,560 –> 00:32:09,750
time to relax this is your final

773
00:32:09,750 –> 00:32:11,550
meditation it’s a very important part of

774
00:32:11,550 –> 00:32:14,640
your practice in this final meditation

775
00:32:14,640 –> 00:32:17,480
let all the muscles of the body release

776
00:32:17,480 –> 00:32:20,400
from head to toe just let your body drop

777
00:32:20,400 –> 00:32:22,050
into your mat or wherever you’re lying

778
00:32:22,050 –> 00:32:26,070
down let go to control the breath so

779
00:32:26,070 –> 00:32:27,240
throughout the whole practice you’re

780
00:32:27,240 –> 00:32:28,680
trying to breathe steady in and out

781
00:32:28,680 –> 00:32:29,850
through your nose you’re trying to

782
00:32:29,850 –> 00:32:31,290
balance the length of the inhale with

783
00:32:31,290 –> 00:32:34,970
the exhale now just let go of that

784
00:32:34,970 –> 00:32:39,180
instead just watch the rhythm of the

785
00:32:39,180 –> 00:32:44,070
breath and how it affects your body your

786
00:32:44,070 –> 00:32:48,360
energetic response to it observe this

787
00:32:48,360 –> 00:32:51,650
flow of energy this flow of breath

788
00:32:51,650 –> 00:32:54,860
without trying to change or control it

789
00:32:54,860 –> 00:32:56,760
I’m just going to do that for the next

790
00:32:56,760 –> 00:33:01,350
few minutes watch the body relax and let

791
00:33:01,350 –> 00:33:04,560
yourself move deeper inward past all the

792
00:33:04,560 –> 00:33:12,230
layers let yourself move in

793
00:34:29,969 –> 00:00:00,000
[Music]

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