Wheel yoga

How To Use A Yoga Wheel | Strength & Flexibility Sequence | Yin Yoga (50-min)

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hello my friends I’m Brett Larkin

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welcome to my channel and huge welcome

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if you’re new I post yoga videos twice a

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week and if your yoga obsess like me I’d

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love it if you subscribe so many people

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in our community got yoga wheels either

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for the holidays or as gifts and in this

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class we’re doing a yin yang exploration

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with the wheel so we start off slow

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yummy Yin

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heat it up with some core work with the

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wheel and then go back to you in I share

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my favorite things I’ve been doing with

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the wheel and I hope you love it too

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let’s get started so to begin make sure

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you have a wheel a blanket and two

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blocks and our first set up we’re

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actually going to use all of these

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things if you don’t have blocks

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don’t stress but you definitely want to

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pad your knees for this first one so we

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start in and then go yang and then go

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back in at the end so you’re just going

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to step your right foot forward in this

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lunge variation with the wheel and it’s

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really helpful to have your blocks

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nearby at the highest height so how I do

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this and blocks kind of fall as you go

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is I just allow myself to press my hips

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towards the wheel and then I think about

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lengthening through my spine so I become

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tall so I’m not rounded forward if

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anything I’m a little bit arching back

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and then the blocks are just here to

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support me and what this facilitates is

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a super deep stretch on my left so as

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and if this is too intense you can

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always just ditch the wheel for this

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first one and do a traditional low lunge

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that’s totally totally fine so this is a

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great place to be or you could play with

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like stacking your feet on blocks to get

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a height that works for you

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but if you can get your foot on the

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wheel it’s really lovely and it just

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takes a little balance which I think

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actually gets deeper into the various

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connective tissues in this run so as

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I’ll be quiet now and just allow the

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hips and lower body to ground down use

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the blocks to support you if you need

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just be here for around ten breath

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[Music]

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if you want to take it deeper you can

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kind of walk the blocks back in speed

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maybe make this a little bit of a back

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then but again as with all youn we don’t

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want to go into our deepest variation

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right away we want to stay someplace

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where you can just breathe and hold and

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let the pose on furl

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[Music]

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[Music]

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stay with it allow that connective

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tissue to elongate and stretch and again

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keep it feeling soft if it feels too

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intense back off or don’t have your foot

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on the wheel like I do on the big mile

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special release principle is that we

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can’t force if we force the body we go

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into fight or flight and no healing can

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occur it’s really important to stay

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somewhere that feels gentle enough that

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you can breathe the sensation that you

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can fit with

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[Music]

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let’s take three more deep breaths

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[Music]

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breathing in and out through the nose

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slowing down inhale and exhale equal

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like moving into our second posture and

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you’ve probably done this one before if

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you have a wheel we’re just going to

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straighten this front leg so you might

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want to adjust and again I would never

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do this without my back knee on a

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blanket for my hands on blocks one thing

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that’s nice about the wheel here is you

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can really feel your hips square so if

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you roll the wheel towards your body and

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feel the right hip square with the left

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and then you can sort of let the holding

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of the squareness release and let the

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right hip drift in front of the left so

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if you look at my hips right now they’re

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not square and then I’ll bring them into

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square by rolling the wheel back so find

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where square is for you it’s usually a

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lot farther back and we think and you

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may need to adjust your wheel squaring

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the hips also often makes the stretch

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more intense I’m going to have my hands

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up on blocks for support here I’m just

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thinking about cultivating a long spine

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and I invite you to do the same so we’re

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not folding over the leg or anything

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like that just yet and if we are we’re

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huge Inge from the hits not rounding in

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the upper back

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and then inviting in some more

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self-exploration MFR type principles

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just allow yourself now to move your

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weight forward and back maybe close your

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eyes and really using the blocks on the

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highest height for support here will

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help you but I’m just beginning to do

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almost like a roll of my calf so the

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wheels rolling between my heel and that

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meaty part of the calf not going all the

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way up just yet and then to facilitate

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more exploration well take some gentle

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movements with the foot you can turn the

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toes a little bit in and turn the toes a

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little bit out I’m just seeing if you

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find any interesting spots

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[Music]

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and then re square the hips find your

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neutral breathe in and really flex

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through the foot like crazy for me and

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then just let the leg relax two more

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times really flexi heel and let the toes

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and feet your last last one big flex

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firing up the back line of the legs and

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then let it release and then just five

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more breaths to your exploratory

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movement on your own and maybe this time

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we don’t want to roll over our me or the

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back of our knee but you could come up a

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little higher and we did in the first

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round so now really rolling the whole

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calf the belly of the whole calf maybe

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try rotating the toes out once again

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with this little bit of a bigger

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movement

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[Music]

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and rotating the Cho’s in good keep the

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toes a little bit rotating in third move

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I want you to take your left foot and

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put it on the blanket so the left foot

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goes from being behind you to pointing

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towards the back wall see that

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adjustment so we go from here to here

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and then take both your block in front

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of your body now you may need to

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readjust but we’re now rolling in a new

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way so it’s the same movement

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it’s just instead of the hip facing the

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top of the mat now the hips are facing

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the side of the mat so we’re potentially

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getting in a little bit more to the

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groin and inner thigh muscles maybe

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maybe not

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I have my foot just completely relaxed

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I’m not trying to flex or point just yet

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and then some of you may want to ditch

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the block at this stage to see what

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feels right for you and to have your

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hands on the floor so you can just sort

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of get into this

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while is nice to feel a stretch in the

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inner groin here it’s also really nice

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to stretch these muscles on the inner

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side of the lower leg they often don’t

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get a lot of love so I’m really focusing

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on rolling between that boney na be part

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of your ankle and the lower half of my

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thigh really getting in there and then

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I’m going to make an adjustment so watch

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me I’m now going to turn my toes

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straight towards the ceiling instead of

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an interior rotation and now I’m going

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to feel it a lot more in the inner thigh

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kickin it out and feeling around so this

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is part a hamstring stretch in part deep

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foam rolling I’m a far of the calf

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muscle okay fourth thing come to neutral

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this leg has still never left our

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blanket you’re just going to come up to

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stand

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not to stand you’re on your knee but you

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know what I mean take your left hand

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down and you’re going to reach it up and

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over so if you’re mirroring me that

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might be your right but you get the

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sense of the shape right we’re reaching

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the arm up and over and now the toes on

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the wheel are pointed and flex with the

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ceiling so just a huge side body stretch

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[Music]

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breathe into the left side

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[Music]

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laughs good and then just as a fun

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counter pose I’m going to let this left

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hand come to the ground and reach the

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right arm up and over

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feel what it feels like on the right

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side of the body

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[Music]

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Jenny bring yourself back up turn to

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face your wheel once again so your feel

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will make that adjustment come back into

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our first pose have the blocks near you

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if you need because we really want to be

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safe in our transitions to step down you

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can even hold the foot and from here

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we’ll just take a child’s pose breathe

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into your low back and just notice how

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the right side and left side of the body

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maybe feel different all the way from

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your low back hips groin hamstrings even

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into the face the right side of the face

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compared to the left side of the face

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Jenna come on up and we’ll take the

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second side so I’m going to face the

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opposite direction so I can look at you

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well we roll together but you don’t have

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to do that it’s really your choice so

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knees on the mat wherever you are and

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this time we’ll take the left foot onto

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the wheel make sure those blocks are at

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the highest height if you need them for

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support and then it’s a little tricky to

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find so don’t hesitate to manually

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adjust your wheels you can get it in the

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right spot but we’re coming in to low

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lunge or what Yin would call dragon pose

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using the wheel and I loved it so super

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deep stretch now for the right so as and

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again you can always just do traditional

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low lunge with blocks or play with

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putting the foot on a block there’s no

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need to do this with the wheel if you’re

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someone who just has a lot of tightness

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in this area you can always join for the

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wheel step later I’m walking the blocks

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back if you want a deeper stretch

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really thinking of the lower body

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getting heavy and dropping down finding

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your edge where do you want to breathe

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and hang out for a few minutes close

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your eyes and drop into your practice

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[Music]

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[Music]

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[Music]

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and more breath here

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[Music]

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three huge breasts good coming into our

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our to Hahnemann asana half split with

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the wheel you’ll just straighten the

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front leg and then maybe you need to

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also readjust the foot on the wheel so

262
00:17:08,560 –> 00:17:11,560
make those micro adjustments and just

263
00:17:11,560 –> 00:17:14,400
begin playing with the hips

264
00:17:14,400 –> 00:17:19,480
sliding open and sliding back to be

265
00:17:19,480 –> 00:17:24,040
square so usually square is a lot more

266
00:17:24,040 –> 00:17:26,410
challenging and it’s usually a lot

267
00:17:26,410 –> 00:17:31,720
farther back than we think so find a

268
00:17:31,720 –> 00:17:33,160
place you want to hang out for a few

269
00:17:33,160 –> 00:17:35,350
breaths on the side I really feel when I

270
00:17:35,350 –> 00:17:36,280
square my hips

271
00:17:36,280 –> 00:17:38,200
I actually feel on my IT band on the

272
00:17:38,200 –> 00:17:39,370
outside of my leg

273
00:17:39,370 –> 00:17:41,170
which wasn’t the case on the other side

274
00:17:41,170 –> 00:17:44,590
so always know if the difference is with

275
00:17:44,590 –> 00:17:49,380
no judgement just observing your body

276
00:17:55,350 –> 00:17:59,710
with the eyes just be fully here a lot

277
00:17:59,710 –> 00:18:01,960
of length in the spine not folding

278
00:18:01,960 –> 00:18:04,530
forward

279
00:18:12,560 –> 00:18:15,870
drawing the right hip forward and the

280
00:18:15,870 –> 00:18:18,350
left hip back

281
00:18:31,100 –> 00:18:34,080
and then inviting in that gentle

282
00:18:34,080 –> 00:18:35,780
movement that we did on the first side

283
00:18:35,780 –> 00:18:40,290
moving from the heel to just the middle

284
00:18:40,290 –> 00:18:43,350
of the calf so just rolling basically

285
00:18:43,350 –> 00:18:51,870
the Achilles tendon area and then pause

286
00:18:51,870 –> 00:18:55,560
let the foot relax and then we’ll flex

287
00:18:55,560 –> 00:18:58,170
it actively see what that feels like

288
00:18:58,170 –> 00:19:03,450
whoo so relax and then flex it actively

289
00:19:03,450 –> 00:19:05,760
pull the left hip back in line with the

290
00:19:05,760 –> 00:19:10,410
right and then let it relax last one

291
00:19:10,410 –> 00:19:15,750
active flex pulling left hip back okay

292
00:19:15,750 –> 00:19:19,140
nice and then just keep rolling just the

293
00:19:19,140 –> 00:19:21,240
Achilles tendon area lower part of the

294
00:19:21,240 –> 00:19:26,010
calf turn your toes in you’re kind of

295
00:19:26,010 –> 00:19:29,100
getting the inner video side of the

296
00:19:29,100 –> 00:19:29,790
Achilles

297
00:19:29,790 –> 00:19:31,410
[Music]

298
00:19:31,410 –> 00:19:37,510
and then turn your toes out hitting the

299
00:19:37,510 –> 00:19:40,170
outer side

300
00:19:44,850 –> 00:19:46,149
[Music]

301
00:19:46,149 –> 00:19:50,419
and then increasing it so it can roll

302
00:19:50,419 –> 00:19:53,570
the whole calf so allow yourself to go

303
00:19:53,570 –> 00:19:57,379
out a little bit more adjust your blocks

304
00:19:57,379 –> 00:20:07,099
keep moving the blocks and space you can

305
00:20:07,099 –> 00:20:14,149
turn the toes in a little bit turn them

306
00:20:14,149 –> 00:20:21,799
out the outer seam of the thigh of the

307
00:20:21,799 –> 00:20:25,700
calf dolly rather yeah and then turn it

308
00:20:25,700 –> 00:20:32,539
back in and setting up for our groin

309
00:20:32,539 –> 00:20:34,820
stretch so you’re going to take right

310
00:20:34,820 –> 00:20:38,779
heel behind you now you can face the

311
00:20:38,779 –> 00:20:43,460
side seam of your mat using the blocks

312
00:20:43,460 –> 00:20:47,450
or not just begin to roll this out I

313
00:20:47,450 –> 00:20:51,369
like to start with the toes sort of an

314
00:20:51,369 –> 00:20:54,409
interior rotation so pointing a little

315
00:20:54,409 –> 00:20:58,759
bit down and some of you may want to

316
00:20:58,759 –> 00:21:02,210
ditch the block let go of any

317
00:21:02,210 –> 00:21:06,499
expectations of what happened on side

318
00:21:06,499 –> 00:21:15,559
one and just let this be interesting so

319
00:21:15,559 –> 00:21:18,739
we’re really using the wheel as MFR foam

320
00:21:18,739 –> 00:21:20,460
roller here

321
00:21:20,460 –> 00:21:23,900
[Music]

322
00:21:26,090 –> 00:21:29,420
[Music]

323
00:21:29,420 –> 00:21:32,580
and I’m going to take the toes to point

324
00:21:32,580 –> 00:21:35,100
behind EXO taking the hip and a little

325
00:21:35,100 –> 00:21:37,290
bit more of an exterior rotation I

326
00:21:37,290 –> 00:21:39,660
always need to bring the blocks back for

327
00:21:39,660 –> 00:21:44,910
that use some popping and cracking is

328
00:21:44,910 –> 00:21:54,300
normal when I first started doing this I

329
00:21:54,300 –> 00:21:57,180
would fall off the wheel every now and

330
00:21:57,180 –> 00:21:59,730
again so if your wheel just collapses

331
00:21:59,730 –> 00:22:01,880
and you fall you are not alone

332
00:22:01,880 –> 00:22:10,140
I’ve just been practicing let’s take a

333
00:22:10,140 –> 00:22:12,690
tan to our gate pose so using the blocks

334
00:22:12,690 –> 00:22:17,090
if you need to just coming up to stand

335
00:22:17,390 –> 00:22:21,180
hands on the hips and if you need to

336
00:22:21,180 –> 00:22:23,760
adjust the wheel if you feel safe and

337
00:22:23,760 –> 00:22:26,640
secure do it right hand drops reaches up

338
00:22:26,640 –> 00:22:30,000
and over our opposite hand if you’re

339
00:22:30,000 –> 00:22:34,040
mirroring me just read towards the toes

340
00:22:34,040 –> 00:22:38,100
you can point and flex the foot our

341
00:22:38,100 –> 00:22:43,070
focus is on the side body thinking of

342
00:22:43,070 –> 00:22:46,620
the ribs expanding towards the sidewall

343
00:22:46,620 –> 00:22:49,440
towards the ceiling and at the same time

344
00:22:49,440 –> 00:22:52,590
lengthen your tailbone down here feel

345
00:22:52,590 –> 00:22:55,950
your hips your in towards your chin so

346
00:22:55,950 –> 00:22:58,350
you’re not super arching your low back

347
00:22:58,350 –> 00:23:01,580
or sticking your booty out

348
00:23:07,910 –> 00:23:15,360
to last one good taking our counter

349
00:23:15,360 –> 00:23:17,610
stretch right hand down to the floor

350
00:23:17,610 –> 00:23:20,550
underneath our shoulder just reaching

351
00:23:20,550 –> 00:23:24,210
the left arm the opposite arm up and

352
00:23:24,210 –> 00:23:26,360
over

353
00:23:26,360 –> 00:23:29,000
lengthen your tailbone towards the wheel

354
00:23:29,000 –> 00:23:46,520
draw your abs up and in last two last

355
00:23:46,790 –> 00:23:49,890
gently come back up use the blocks if

356
00:23:49,890 –> 00:23:52,530
you need them come back to position one

357
00:23:52,530 –> 00:23:55,260
so that heel is going to point back

358
00:23:55,260 –> 00:23:57,690
towards the back of your mat bring the

359
00:23:57,690 –> 00:24:00,690
wheel in with your foot and being really

360
00:24:00,690 –> 00:24:02,550
mindful and safe you can transition

361
00:24:02,550 –> 00:24:05,250
safely maybe take a hands to the wheel

362
00:24:05,250 –> 00:24:08,910
even and step back so you can melt into

363
00:24:08,910 –> 00:24:10,679
your child’s clothes and if you want to

364
00:24:10,679 –> 00:24:12,450
use the wheel in your child’s clothes

365
00:24:12,450 –> 00:24:14,970
you can just wrap one palm on the other

366
00:24:14,970 –> 00:24:17,490
palm and let your upper body drape

367
00:24:17,490 –> 00:24:23,130
through this time in child’s pose

368
00:24:23,130 –> 00:24:24,840
inviting and a little bit more of a

369
00:24:24,840 –> 00:24:27,330
shoulder stretch stretching the

370
00:24:27,330 –> 00:24:29,010
underarms

371
00:24:29,010 –> 00:24:38,390
[Music]

372
00:24:40,930 –> 00:24:47,600
two more breaths here and then gently

373
00:24:47,600 –> 00:24:51,590
bring the wheel towards you set the

374
00:24:51,590 –> 00:24:54,800
blanket aside coming into the yang

375
00:24:54,800 –> 00:24:57,170
portion of our practice just going to

376
00:24:57,170 –> 00:25:00,320
take the wheel between your feet at the

377
00:25:00,320 –> 00:25:02,630
back of the mat and you yourself come

378
00:25:02,630 –> 00:25:06,530
into your downward facing dog so just

379
00:25:06,530 –> 00:25:09,740
feel into your down dog spread the

380
00:25:09,740 –> 00:25:14,300
fingers press one heel and then the

381
00:25:14,300 –> 00:25:19,510
other into the floor nice long spine

382
00:25:20,710 –> 00:25:24,470
good and then you’re just going to take

383
00:25:24,470 –> 00:25:26,240
your right leg and you can kind of use

384
00:25:26,240 –> 00:25:28,250
your right knee to nudge the wheel

385
00:25:28,250 –> 00:25:30,740
forward and you want the wheel to be

386
00:25:30,740 –> 00:25:33,500
right under your knee and your need to

387
00:25:33,500 –> 00:25:36,080
be right under your hip and they’re

388
00:25:36,080 –> 00:25:40,730
going to lift the left leg off the floor

389
00:25:40,730 –> 00:25:42,980
so option one you can just stay here

390
00:25:42,980 –> 00:25:44,960
option choose you take a little cat-cow

391
00:25:44,960 –> 00:25:47,300
so lifting the left leg and then

392
00:25:47,300 –> 00:25:49,850
exhaling drawing knee to nose which

393
00:25:49,850 –> 00:25:52,340
makes this much more of also a core

394
00:25:52,340 –> 00:25:55,550
strength or strengthening exercise core

395
00:25:55,550 –> 00:25:58,150
stabilizer

396
00:26:01,960 –> 00:26:05,950
so they inhale you lift the leg exhale

397
00:26:05,950 –> 00:26:09,039
you draw me to know let’s do two more

398
00:26:09,039 –> 00:26:11,259
and if you don’t dig this with the

399
00:26:11,259 –> 00:26:14,110
wheelies always just do it with your

400
00:26:14,110 –> 00:26:20,399
right knee on the ground last one

401
00:26:25,370 –> 00:26:29,610
and then gently step back bring the

402
00:26:29,610 –> 00:26:34,110
wheel back with you can hold your dog or

403
00:26:34,110 –> 00:26:36,990
if you want to you can rock forward to

404
00:26:36,990 –> 00:26:41,100
plank and lower through chaturanga and

405
00:26:41,100 –> 00:26:44,150
up dog totally your choice

406
00:26:44,150 –> 00:26:47,299
[Music]

407
00:26:49,400 –> 00:26:52,190
take the second side so lift the left

408
00:26:52,190 –> 00:26:54,950
leg just a little use the left knee to

409
00:26:54,950 –> 00:26:58,960
sort of nudge the wheel forward put the

410
00:26:58,960 –> 00:27:02,360
top of the shin on the wheel you can

411
00:27:02,360 –> 00:27:04,310
always readjust your hand you want

412
00:27:04,310 –> 00:27:07,580
shoulders over wrists hips over the

413
00:27:07,580 –> 00:27:10,340
knees in this case just the left knee

414
00:27:10,340 –> 00:27:12,670
and then extend the right leg behind you

415
00:27:12,670 –> 00:27:15,290
inhale open the chest this is the right

416
00:27:15,290 –> 00:27:20,060
leg exhale draw me to know so if you

417
00:27:20,060 –> 00:27:21,320
feel like playing the wheel is wobbling

418
00:27:21,320 –> 00:27:25,400
a little bit that’s pretty normal so the

419
00:27:25,400 –> 00:27:27,890
goal here is to engage the core muscles

420
00:27:27,890 –> 00:27:35,630
and try to surf that instability nice

421
00:27:35,630 –> 00:27:41,000
and heating very quickly let’s do three

422
00:27:41,000 –> 00:27:44,720
more wherever you are totally okay then

423
00:27:44,720 –> 00:27:49,730
I easily I’ll feel okay last one

424
00:27:49,730 –> 00:27:53,330
reaching the leg back and exhale knee to

425
00:27:53,330 –> 00:27:57,320
nose good put the right foot down into

426
00:27:57,320 –> 00:27:59,780
your dog and then left me can kind of

427
00:27:59,780 –> 00:28:03,740
roll the wheel back stay in your down

428
00:28:03,740 –> 00:28:05,720
dog or you can choose to rock forward to

429
00:28:05,720 –> 00:28:14,320
plank chaturanga or skip it

430
00:28:17,930 –> 00:28:20,910
from your downward-facing dog just going

431
00:28:20,910 –> 00:28:23,120
to stack the right foot between Rams

432
00:28:23,120 –> 00:28:26,550
take your right hand grab the wheel and

433
00:28:26,550 –> 00:28:28,830
move it so it’s right underneath your

434
00:28:28,830 –> 00:28:30,600
left shoulder if I actually move it a

435
00:28:30,600 –> 00:28:33,030
little bit to the left and they’re just

436
00:28:33,030 –> 00:28:36,780
going to allow the top of your left side

437
00:28:36,780 –> 00:28:40,140
to rest on the wheel so right above the

438
00:28:40,140 –> 00:28:42,420
knee is where you want it make sure this

439
00:28:42,420 –> 00:28:44,430
front knee is at a 90 degree angle and

440
00:28:44,430 –> 00:28:46,770
then up you come to a beautiful

441
00:28:46,770 –> 00:28:50,790
supportive lunge breathe in breathe out

442
00:28:50,790 –> 00:28:58,280
breathe in breathe out exhale come to

443
00:28:58,280 –> 00:28:59,820
45-degree line

444
00:28:59,820 –> 00:29:01,440
heel to crown of head so you’re hovering

445
00:29:01,440 –> 00:29:03,900
slightly and you can just play with

446
00:29:03,900 –> 00:29:06,240
pointing the back foot and lifting the

447
00:29:06,240 –> 00:29:08,460
back foot off the floor so just see if

448
00:29:08,460 –> 00:29:11,310
you like that or not and you can either

449
00:29:11,310 –> 00:29:14,070
keep the foot on the floor or you can

450
00:29:14,070 –> 00:29:16,350
have it listed your choice and we’ll

451
00:29:16,350 –> 00:29:20,660
inhale exhale completely

452
00:29:20,660 –> 00:29:26,210
good inhale and as you exhale pull

453
00:29:26,210 –> 00:29:30,000
cactus the arms back good whew inhale

454
00:29:30,000 –> 00:29:35,420
lengthen the arms exhale cactus back

455
00:29:35,420 –> 00:29:38,660
good last one breathe in

456
00:29:38,660 –> 00:29:40,980
hug your inner thighs towards the

457
00:29:40,980 –> 00:29:43,080
midline really like this it feels

458
00:29:43,080 –> 00:29:47,910
empowering and good last one good inhale

459
00:29:47,910 –> 00:29:50,190
reach the arms long kick the back foot

460
00:29:50,190 –> 00:29:50,880
to the ground

461
00:29:50,880 –> 00:29:52,950
take the left hand to the ground and

462
00:29:52,950 –> 00:29:54,990
reach the right hand high for an easy

463
00:29:54,990 –> 00:29:59,550
twist breathe in breathe out if you want

464
00:29:59,550 –> 00:30:02,760
to rock a little bit on the side doing

465
00:30:02,760 –> 00:30:04,800
some full rolling on the thigh that’s

466
00:30:04,800 –> 00:30:09,540
great last breath

467
00:30:09,540 –> 00:30:12,780
I’m gonna take both hands down to frame

468
00:30:12,780 –> 00:30:14,580
the foot step it back to your

469
00:30:14,580 –> 00:30:17,880
downward-facing dog just take the wheel

470
00:30:17,880 –> 00:30:20,309
back between the legs and your choice

471
00:30:20,309 –> 00:30:30,720
to flow through first get back inside so

472
00:30:30,720 –> 00:30:32,160
we’ll step the left foot between the

473
00:30:32,160 –> 00:30:35,669
hand find the wheel with the left hand

474
00:30:35,669 –> 00:30:38,580
wheel it forward and take it over to the

475
00:30:38,580 –> 00:30:41,070
right because remember on our high lunge

476
00:30:41,070 –> 00:30:43,799
and any neutral pose pose where the hips

477
00:30:43,799 –> 00:30:45,330
are square we want the feet about hip

478
00:30:45,330 –> 00:30:46,770
width apart so always make sure to take

479
00:30:46,770 –> 00:30:49,380
the wheel a little bit over to the right

480
00:30:49,380 –> 00:30:52,530
or left place the top of the thigh so

481
00:30:52,530 –> 00:30:54,660
right above the knee on the wheel and

482
00:30:54,660 –> 00:31:02,280
reach up take two super supportive

483
00:31:02,280 –> 00:31:04,230
breaths in this LAN just feeling how

484
00:31:04,230 –> 00:31:06,900
great it is to have the real helping you

485
00:31:06,900 –> 00:31:11,010
here breathe in pull the navel in and

486
00:31:11,010 –> 00:31:14,610
get longer as you come to hover and then

487
00:31:14,610 –> 00:31:16,950
your choice you can play with floating

488
00:31:16,950 –> 00:31:19,650
the back toes off the mat pointing the

489
00:31:19,650 –> 00:31:21,870
back foot or keeping the toes curled

490
00:31:21,870 –> 00:31:24,140
under so one is just more of a balance

491
00:31:24,140 –> 00:31:27,510
and we’ll take our same arm variation so

492
00:31:27,510 –> 00:31:29,070
more challenging to have the foot off

493
00:31:29,070 –> 00:31:32,549
the floor breathe in breathe out pull

494
00:31:32,549 –> 00:31:35,790
the elbows down and back inhale reach

495
00:31:35,790 –> 00:31:40,710
exhale glide the shoulders back create

496
00:31:40,710 –> 00:31:42,510
resistance so I’m adding you’re moving

497
00:31:42,510 –> 00:31:46,919
through water in you ham exhale glide

498
00:31:46,919 –> 00:31:50,429
the shoulders and elbows back two more

499
00:31:50,429 –> 00:31:53,179
on your own

500
00:31:57,410 –> 00:31:59,470
you

501
00:31:59,840 –> 00:32:03,350
good and then reach place the foot on

502
00:32:03,350 –> 00:32:04,910
the floor it’s not already take the

503
00:32:04,910 –> 00:32:07,390
right hand down and the left hand I

504
00:32:07,390 –> 00:32:12,020
usually try and then easy choice I kind

505
00:32:12,020 –> 00:32:14,720
of like to hold more all the front of my

506
00:32:14,720 –> 00:32:16,990
thighs

507
00:32:19,760 –> 00:32:24,150
can you aim to the quad nice gentle

508
00:32:24,150 –> 00:32:27,180
micro movements here as we spiral just

509
00:32:27,180 –> 00:32:29,300
to see me

510
00:32:29,300 –> 00:32:34,170
breath exhale hands bring the foot step

511
00:32:34,170 –> 00:32:38,130
it back to your plank your option to

512
00:32:38,130 –> 00:32:40,260
flow through or skip I’m just going to

513
00:32:40,260 –> 00:32:43,220
hold my dog

514
00:32:43,370 –> 00:32:46,800
alright last after the yang exercise

515
00:32:46,800 –> 00:32:51,810
before we end with a yin posture little

516
00:32:51,810 –> 00:32:54,060
wheel the wheel all the way to the front

517
00:32:54,060 –> 00:32:56,610
of the mat and you’re going to come into

518
00:32:56,610 –> 00:32:59,400
a plank pose holding the wheel so if you

519
00:32:59,400 –> 00:33:01,200
want to come out of your dog for a

520
00:33:01,200 –> 00:33:02,820
moment and just hold the wheel with the

521
00:33:02,820 –> 00:33:05,310
thumbs in the middle of the wheel and

522
00:33:05,310 –> 00:33:07,350
then just position yourself on your mat

523
00:33:07,350 –> 00:33:09,930
in such a way that you can walk your

524
00:33:09,930 –> 00:33:12,210
feet back so we’re doing plank with the

525
00:33:12,210 –> 00:33:15,360
wheel so it definitely should feel a

526
00:33:15,360 –> 00:33:16,500
little unstable

527
00:33:16,500 –> 00:33:19,680
that’s the point you’re going to press

528
00:33:19,680 –> 00:33:21,900
your hips towards the wheel and draw

529
00:33:21,900 –> 00:33:26,310
your low app up and in four breaths here

530
00:33:26,310 –> 00:33:28,260
so the wheels is creating a little bit

531
00:33:28,260 –> 00:33:30,150
of instability it makes everything

532
00:33:30,150 –> 00:33:33,810
harder now you might have plenty here in

533
00:33:33,810 –> 00:33:34,770
which case you’re just going to hold

534
00:33:34,770 –> 00:33:36,960
here if you want to move on challenge

535
00:33:36,960 –> 00:33:39,030
yourself with me point your right toes

536
00:33:39,030 –> 00:33:41,460
so lift your right toes off the master

537
00:33:41,460 –> 00:33:43,410
in a one-legged plank good and then just

538
00:33:43,410 –> 00:33:46,260
draw your right knee to your nose and

539
00:33:46,260 –> 00:33:48,960
then grab the right foot back take the

540
00:33:48,960 –> 00:33:53,550
right foot across to the left elbow take

541
00:33:53,550 –> 00:33:55,980
it out to the left elbow and wide and

542
00:33:55,980 –> 00:33:58,020
take it back and then repeat that and

543
00:33:58,020 –> 00:34:02,720
you can know my long you too left elbow

544
00:34:02,720 –> 00:34:08,460
go along to right elbow go along one

545
00:34:08,460 –> 00:34:12,659
more time you need to know you need to

546
00:34:12,659 –> 00:34:16,260
let go walk knee to right elbow really

547
00:34:16,260 –> 00:34:17,730
fuel is low add variation then just come

548
00:34:17,730 –> 00:34:19,860
back to your plank and hold we’ll just

549
00:34:19,860 –> 00:34:24,090
hold here for five breaths roll the low

550
00:34:24,090 –> 00:34:27,230
belly up and in draw your navel back

551
00:34:27,230 –> 00:34:31,369
last three last two last one amazing

552
00:34:31,369 –> 00:34:35,329
drop the knees hands in prayer on the

553
00:34:35,329 –> 00:34:36,020
wheel

554
00:34:36,020 –> 00:34:40,179
come into your child come in them

555
00:34:41,859 –> 00:34:46,570
do that one more time on the second side

556
00:34:46,570 –> 00:34:49,460
and I absolutely love this one because

557
00:34:49,460 –> 00:34:52,250
it just engages those really low

558
00:34:52,250 –> 00:34:55,070
abdominal muscles and deep abs that are

559
00:34:55,070 –> 00:34:57,139
so hard to access and traditional

560
00:34:57,139 –> 00:35:11,660
crunches right away your huge breath let

561
00:35:11,660 –> 00:35:15,050
me come on up hand on either side of the

562
00:35:15,050 –> 00:35:16,210
wheel

563
00:35:16,210 –> 00:35:19,070
setting up second time plank you can do

564
00:35:19,070 –> 00:35:22,790
it I’m doing it with you first just

565
00:35:22,790 –> 00:35:24,890
press your body towards the wheel so

566
00:35:24,890 –> 00:35:26,329
your booty’s not lifting up and out

567
00:35:26,329 –> 00:35:29,329
press your hips down draw your toes

568
00:35:29,329 –> 00:35:31,099
together draw your shoulders down and

569
00:35:31,099 –> 00:35:31,339
back

570
00:35:31,339 –> 00:35:34,160
and just three breaths to start in our

571
00:35:34,160 –> 00:35:36,980
static hold you can always just stay in

572
00:35:36,980 –> 00:35:37,460
the hold

573
00:35:37,460 –> 00:35:40,640
no problem otherwise you’re pointing the

574
00:35:40,640 –> 00:35:43,520
left foot now breathe in and breathe out

575
00:35:43,520 –> 00:35:47,300
and we need to know to get long to get

576
00:35:47,300 –> 00:35:50,300
across to the right elbow take it long

577
00:35:50,300 –> 00:35:54,140
okay why the left elbow two more times

578
00:35:54,140 –> 00:35:56,950
on your don’t let the booty stick out

579
00:35:56,950 –> 00:35:59,390
sweep your hips pressing towards the

580
00:35:59,390 –> 00:36:02,950
wheel keep the movement slow and control

581
00:36:02,950 –> 00:36:07,530
last one we to know

582
00:36:07,530 –> 00:36:12,790
your right elbow need to left elbow put

583
00:36:12,790 –> 00:36:14,920
and then static hold five rescue got

584
00:36:14,920 –> 00:36:24,520
this nice five four three two one

585
00:36:24,520 –> 00:36:28,000
Oh amazing come down if your child’s

586
00:36:28,000 –> 00:36:38,170
pose opposite hand on top and gently

587
00:36:38,170 –> 00:36:42,370
roll yourself up and we’ve been waiting

588
00:36:42,370 –> 00:36:44,530
for this one I’ll take this wheel behind

589
00:36:44,530 –> 00:36:48,720
us sit in your Barossa nice feet so

590
00:36:48,720 –> 00:36:51,310
between the heels best you can some of

591
00:36:51,310 –> 00:36:53,320
you may need to sit up on a block don’t

592
00:36:53,320 –> 00:36:55,300
worry too much however you want to get

593
00:36:55,300 –> 00:36:57,430
into it is fine we’re going to come into

594
00:36:57,430 –> 00:36:58,560
a back bend

595
00:36:58,560 –> 00:37:03,490
so I’m doing Barossa my legs and just

596
00:37:03,490 –> 00:37:09,100
letting the wheels hit right around t12

597
00:37:09,100 –> 00:37:11,290
my thoracic spine space between my

598
00:37:11,290 –> 00:37:12,100
shoulder blades

599
00:37:12,100 –> 00:37:14,620
this is too intense you can have the

600
00:37:14,620 –> 00:37:17,440
hand on the shield and you can look down

601
00:37:17,440 –> 00:37:19,660
the center line of the body and if you

602
00:37:19,660 –> 00:37:21,670
don’t like this ver asana shape in the

603
00:37:21,670 –> 00:37:24,880
legs you can of course just have the

604
00:37:24,880 –> 00:37:30,940
feet in front of you and just roll on

605
00:37:30,940 –> 00:37:33,360
your back

606
00:37:33,490 –> 00:37:49,260
[Music]

607
00:37:50,810 –> 00:37:54,210
you’ve rolled a bit we’ll do our last

608
00:37:54,210 –> 00:37:56,600
posture together with the wheel which is

609
00:37:56,600 –> 00:38:00,480
shoulder stand so you’ll want to move

610
00:38:00,480 –> 00:38:02,910
your pull detail or any hair clips or

611
00:38:02,910 –> 00:38:05,090
things like that that you might have in

612
00:38:05,090 –> 00:38:08,250
how it works is going to keep rolling so

613
00:38:08,250 –> 00:38:09,750
the same action you’re kind of already

614
00:38:09,750 –> 00:38:12,030
doing but you’re going to allow the back

615
00:38:12,030 –> 00:38:14,990
of your head to come to the floor and

616
00:38:14,990 –> 00:38:17,760
then take your hands to the inside of

617
00:38:17,760 –> 00:38:20,190
the wheel so the thumbs are pressing

618
00:38:20,190 –> 00:38:21,870
inside the wheel sort of like you were

619
00:38:21,870 –> 00:38:24,840
doing bridge pose and let yourself roll

620
00:38:24,840 –> 00:38:27,930
down a little bit more so your shoulders

621
00:38:27,930 –> 00:38:29,370
are on the mat you really want to feel

622
00:38:29,370 –> 00:38:31,950
your left and right scapula shoulder

623
00:38:31,950 –> 00:38:35,670
blade pressing into the mat and then

624
00:38:35,670 –> 00:38:37,890
once the shoulder blades are securely on

625
00:38:37,890 –> 00:38:41,460
in that you can play with lifting one

626
00:38:41,460 –> 00:38:46,500
leg and the other leg and then perhaps

627
00:38:46,500 –> 00:38:50,130
straightening the legs again only if it

628
00:38:50,130 –> 00:38:54,720
feels safe and beneficial for you you

629
00:38:54,720 –> 00:38:57,120
can let the hands go long you can keep

630
00:38:57,120 –> 00:38:58,500
the thumbs on the inside of the wheel

631
00:38:58,500 –> 00:39:01,130
it’s your choice

632
00:39:05,760 –> 00:39:07,330
[Music]

633
00:39:07,330 –> 00:39:11,020
I’d benefit of this pose that I found

634
00:39:11,020 –> 00:39:13,940
doing it with the wheel is that the

635
00:39:13,940 –> 00:39:15,830
wheels really pressing the tops of your

636
00:39:15,830 –> 00:39:21,170
shoulders that medial edge of your

637
00:39:21,170 –> 00:39:24,050
scapula because it’s pressing them into

638
00:39:24,050 –> 00:39:27,380
the floor so hard top little piece of

639
00:39:27,380 –> 00:39:30,860
your shoulder so for me like a really

640
00:39:30,860 –> 00:39:33,230
great shoulder stretch just feels like

641
00:39:33,230 –> 00:39:37,220
pressure point massage at the top of my

642
00:39:37,220 –> 00:39:46,430
chips trap close the eyes wherever you

643
00:39:46,430 –> 00:39:54,860
are I’m here for eight breaths

644
00:39:54,860 –> 00:40:14,300
[Music]

645
00:40:23,320 –> 00:40:26,570
[Music]

646
00:40:41,340 –> 00:40:46,639
[Music]

647
00:40:53,760 –> 00:41:06,019
[Music]

648
00:41:11,920 –> 00:41:16,450
slowly begin to deepen the breath

649
00:41:16,840 –> 00:41:25,160
draw the knees in bend the knees and

650
00:41:25,160 –> 00:41:27,980
then you’ll gently let one foot and then

651
00:41:27,980 –> 00:41:30,380
the other foot touch the floor moving

652
00:41:30,380 –> 00:41:39,470
super slow always our transitions and

653
00:41:39,470 –> 00:41:42,590
our yoga postures where we have the

654
00:41:42,590 –> 00:41:44,480
highest likelihood of injuring ourselves

655
00:41:44,480 –> 00:41:46,250
and with the wheel we want to move

656
00:41:46,250 –> 00:41:49,040
especially slowly and take extra care

657
00:41:49,040 –> 00:41:50,840
with the transition just begin

658
00:41:50,840 –> 00:41:53,120
lengthening your tailbone down so you

659
00:41:53,120 –> 00:41:55,460
begin to very gently walk the feet out

660
00:41:55,460 –> 00:41:58,520
and come up to sit and then don’t rush

661
00:41:58,520 –> 00:42:01,750
anywhere just stay here feel the wheel

662
00:42:01,750 –> 00:42:06,230
supporting and opening the chest and

663
00:42:06,230 –> 00:42:11,420
just stay here for four breaths just

664
00:42:11,420 –> 00:42:13,960
still feeling that opening in the heart

665
00:42:13,960 –> 00:42:19,160
and letting the blood recalibrate as we

666
00:42:19,160 –> 00:42:28,520
come out of the inversion good and then

667
00:42:28,520 –> 00:42:31,700
gently as you press yourself up take

668
00:42:31,700 –> 00:42:34,360
your thumbs to the inside of the wheel

669
00:42:34,360 –> 00:42:36,940
and that’s going to allow you to safely

670
00:42:36,940 –> 00:42:41,480
press up from here and you’ll set the

671
00:42:41,480 –> 00:42:45,830
wheel aside you’re free now to take any

672
00:42:45,830 –> 00:42:48,050
additional postures that you enjoy with

673
00:42:48,050 –> 00:42:51,020
the wheel or you can join me for

674
00:42:51,020 –> 00:42:52,010
shavasana

675
00:42:52,010 –> 00:42:55,490
just lying down hand to heart hand to

676
00:42:55,490 –> 00:42:56,510
belly

677
00:42:56,510 –> 00:42:58,730
[Music]

678
00:42:58,730 –> 00:43:01,620
just dropping in and noticing your

679
00:43:01,620 –> 00:43:12,060
energies after this practice I invite

680
00:43:12,060 –> 00:43:16,290
you to stay in the shavasana as long as

681
00:43:16,290 –> 00:43:22,050
you possibly can so much love from my

682
00:43:22,050 –> 00:43:26,450
heart to yours namaste

683
00:43:26,980 –> 00:43:45,050
[Music]

684
00:43:48,890 –> 00:45:14,430
[Music]

685
00:45:14,430 –> 00:45:16,490
you

686
00:45:17,390 –> 00:45:52,550
[Music]

687
00:45:56,390 –> 00:47:39,750
[Music]

688
00:47:42,280 –> 00:47:52,510
[Music]

689
00:48:04,480 –> 00:48:09,619
[Music]

690
00:48:13,040 –> 00:48:28,449
[Music]

691
00:48:31,260 –> 00:49:15,500
[Music]

692
00:49:23,460 –> 00:49:29,830
[Music]

693
00:49:29,830 –> 00:49:38,380
I hope you enjoyed this real exploration

694
00:49:38,380 –> 00:49:40,210
with me I would love to hear how you’re

695
00:49:40,210 –> 00:49:42,160
using the wheel in the comments down

696
00:49:42,160 –> 00:49:44,050
below if you want to join my community

697
00:49:44,050 –> 00:49:46,750
you can join it completely for free on

698
00:49:46,750 –> 00:49:50,020
Facebook yoga h AC KS community calm and

699
00:49:50,020 –> 00:49:52,420
get terms of information about how other

700
00:49:52,420 –> 00:49:54,160
members are using wheels and their home

701
00:49:54,160 –> 00:49:56,470
practice don’t forget to Like and

702
00:49:56,470 –> 00:49:59,590
subscribe so much love from my heart to

703
00:49:59,590 –> 00:50:02,880
yours namaste

704
00:50:06,940 –> 00:50:22,359
[Music]

705
00:50:25,150 –> 00:00:00,000
[Music]

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