Yang yoga

Yoga For Stress Relief: Yin and Yang With Fightmaster Yoga

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hello it’s Leslie fight master and

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today’s class is a little what would be

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called yin and yang and the Yin practice

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is a surrendering practice and it helps

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to relax our bodies and helps to lower

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our stress which I thought would be nice

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around the holiday season.the on

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practice is the heating practice

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sometimes it’s called the yang sometimes

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it’s called Yan but it’s a heating

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practice and it helps to warm up the

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body so that we can relax in the inn so

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we’re going to start on the needs either

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sitting back on a block or you can sit

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your hips right between your heels and

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then start to lengthen up nice and tall

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so as you’re here find your sit bones

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those are grounding down and then reach

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away inhale circle the arms up interlace

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your fingers and reach the palms up

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toward the ceiling around your shoulders

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just let that soften a little bit draw

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your front ribs in and then exhale turn

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to your right you’re going to take a

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little twist as you inhale lengthen

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lengthen and as you exhale maybe twist a

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little bit deeper if you can inhale

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Center and exhale we’ll twist over to

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the left side try to bring the pinky

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fingers toward the floor behind you

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inhale to lengthen and then exhale to

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twist make sure you don’t have any

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tension around the shoulder to the neck

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and rich henwood he requested more yen

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this is one for you inhale circle the

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arms out around and up and will face the

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palms

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now the other pinky in front this time

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and then exhale we’re going to lean over

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to the right side get a nice stretch

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through the left side of the body and

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again as you inhale see if you can

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lengthen as you exhale see if you can

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extend inhale and lengthen exhale and to

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the left side also Rihanna and Fletcher

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ask for yoga for stressful days I think

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this is a good one for you Rhiannon

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inhale bring your self back to Center

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and exhale release bring your fingertips

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behind you inhale lift your hips up off

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the block draw your tailbone towards

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your heels open your chest let your head

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go back any amount keep the ribs drawing

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in the front ribs and then exhale

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releasing down and we’ll come on to

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hands and knees on to table position and

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then make your way into downward facing

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dog so the hands will be a little bit in

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front of the shoulders from table as you

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make that transition to down dog begin

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to bend one knee and the other and

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bicycle the legs and stretching back

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nice and long through the spine and then

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look keep your hips I stretch your heels

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toward the mat any amount spin your

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inner thighs back firm your leg muscles

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make sure the feet are hips width apart

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and your arms or shoulders distance and

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gaze between your knees or your feet

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your heels should disappear behind your

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feet inhale come into plank pose lift

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your ribcage in your belly take the

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knees to the floor or not either way

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anytime you want to take the knees down

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please do shift forward about an inch

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lower slowly to the floor and untuck the

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toes inhale for Cobra toes are straight

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back behind you in Earth eyes reach up

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tailbone to heels frontal hip points

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lift toward the navel and then back to

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the knees tuck the toes under and

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stretch back into your downward dog so

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as always you’ll listen to your body

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even if anything hurts you stop

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immediately look forward and either step

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or hop the feet inhale lengthen make

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your spine long exhale fold crown of the

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head toward the floor pressing through

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the feet grounding down inhale lengthen

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again and exhale crown of the head

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reaching toward the floor ground down

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through the feet inhale come up with a

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long spine and reach all the way up and

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lengthen and exhale hands to heart

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center

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find your Tadasana pose read out your

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toes and nice solid foundation through

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your feet pressing evenly and firm your

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legs and press your thighs back inhale

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circle the arms up and exhale hinge from

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your hips to fold over the legs with a

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long spine inhale come halfway up

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lengthen as you exhale bend the knees

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step back into plank and lower

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chaturanga shoulders no lower than your

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elbows inhale press into up dog or stay

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with Cobra toes points straight back and

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exhale make your way into downward

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facing dog

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rolling over the toes or flipping the

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feet first and then pressing back try to

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avoid going one foot and then the other

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foot unless you switch which foot goes

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first keep your arms and ears in line

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look forward past the fingers step or

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hop feet to hands inhale lengthen your

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spine and exhale fold forward if you

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can’t reach the floor just keep your

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hands on your shins and

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hell circle the arms out around and up

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stretch up and exhale psalmist did the

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he study balance or Tadasana pose inhale

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arms reaching up exhale hinge from your

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hips and fold and then hips over the

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heels if your legs are straight inhale

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lengthen keep your gaze slightly forward

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exhale step or float into chaturanga if

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you float back keep your elbows bent

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when you land

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inhale press to open the front of your

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body either up dog or Cobra and exhale

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make your way back into downward dog

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again arms shoulder distance feet hips

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width turn the outer of arms the triceps

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toward your feet toward the back your

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mat your biceps toward the front of your

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mat so you get a little external

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rotation of your arm right in the

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shoulder socket and that’s a safe place

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for your arm and shoulder to be in and

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when you’re putting weight there look

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forward step or hop the feet inhale

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lengthen and exhale to fold inhale press

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or the feet rise up look up and lengthen

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and exhale to saw Musti thicky and bend

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the knees inhale utkatasana chair pose

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in your imaginary chair drop your

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tailbone start to lift your left leg to

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balance keep your right knee bends hands

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to heart center and then step the left

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leg back slowly and then then set it all

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the way down with the toes tucked under

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for Crescent pose so keeping a steady

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gaze helps with that transition drop

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your tailbone down lift your frontal hip

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points up towards your navel and make

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sure your right knee is over your ankle

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stretch up through arrow straight arms

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either shoulder distance apart or you

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can take your arms wider you could also

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touch your palms at the top as long as

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the elbows can straighten bring your

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hands to the mat keep your left hand

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down and reach up through your right arm

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so as you reach up through the right arm

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try and lift your left hip up and drop

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your right hip down so ideally we’re

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twisting from the waist up

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hard in this pose I know but keep that

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as your intention and then we’re going

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to step the right foot on top of the

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left foot come to the pinky toe side of

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the left foot and reach up for Voss nice

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toss and I’ll right arm up exhale reach

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your right arm towards your ear and just

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stretch and lift up through your hips

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spend your inner left elbow slightly

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forward reach your tailbone toward your

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heels and draw your ribs and billions

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strongly to support you and then take

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the arm back down by your sides look

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back to the floor come to plank pose

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lower chaturanga inhale pressing up dog

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or Cobra exhale into down dog I forgot

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to mention in that side plank you can

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take the bottom knee down for more

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support I think I may show it on the

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second side look forward step or hop the

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feet inhale look up and lengthen exhale

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keep the length as you fold inhale press

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down bend the knees weight in the heels

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which gita’ sonna feet a little bit

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apart and then start to press down into

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your left foot getting a little bit

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lighter in the right foot keep a steady

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gazing point keep your left knee bent so

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you’re going to start to step the foot

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back like a warrior three with a bent

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leg and then extending a leg back tuck

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the toes under and find your Crescent

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pose

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reach up tall lengthen through the low

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waist lengthen through your tailbone

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your buns and make sure your left knee

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is over the ankle pull your left hip

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back and send your right hip forward and

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stretch up tall as you lengthen up tall

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let the shoulder blades draw down toward

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the waist exhale the hands to the mat

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keep your right hand down and then as

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you’re ready lift your left arm up and

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again try and drop the left hip down

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pick the right hip up making that twist

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from above your waist shoulders in line

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with each other

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and keep reaching through your back heel

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and lifting your back inner

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I then come on to the pinky toe side of

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your back leg step your left foot on top

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of the right use the head there it is

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you can take your bottom knee down for

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more support line up the shoulders

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extend the left arm up and then extend

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it over in line with your ear to stretch

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and then lift your hips up as much as

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you’re comfortable doing a little

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variation of side plank and breathing

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here tailbone is still lengthening pull

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the belly in the ribs in and look back

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to the floor release your top arm to

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your side and then take it into plank

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pose you can lift the hips right to down

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dog or lower down through chaturanga

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inhaling into up dog and exhaling back

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into downward facing dog so hopefully

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you’ve warmed up a bit so we’ve got a

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little more to go before we come into

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our Ian poses inhale lengthen the spine

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and exhale to fold in inhale bend the

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knees utkatasana reach up exhale hands

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to heart center so I must do the he and

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inhale again to bend your knees reaching

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up and exhale fold forward reach the

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crown of the head toward the floor

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inhale make a nice long spine look up

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exhale step or float back into

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chaturanga inhale press through your

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hands and feet roll the shoulders back

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and exhale lift the hips downward dog on

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your inhale right foot steps back foot

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is already flat rise up into warrior one

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and then one exhale lowers you back down

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through chaturanga shoulders no lower

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than elbows inhale pressing up exhale

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downward dog

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so the right foot is flat left foot

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steps by the left hand I’m heel to heel

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with my feet alignment reach all the way

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up pull the ribs in and then exhale step

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back one exhale here inhale press up

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00:12:34,949 –> 00:12:36,990
thighs and knees off the floor if you’re

262
00:12:36,990 –> 00:12:40,350
an up dog and exhale back into downward

263
00:12:40,350 –> 00:12:43,440
facing dog we’ll take a few breaths here

264
00:12:43,440 –> 00:12:45,390
if you want to break just take your

265
00:12:45,390 –> 00:12:46,140
knees down and

266
00:12:46,140 –> 00:12:47,670
rest you can always push the pause

267
00:12:47,670 –> 00:12:49,700
button too if you want to take a break

268
00:12:49,700 –> 00:12:52,590
that’s the nice thing about practicing

269
00:12:52,590 –> 00:12:53,970
at home you can just push the pause

270
00:12:53,970 –> 00:12:57,480
button and get your breath and get ready

271
00:12:57,480 –> 00:13:01,640
to continue look up step or hop the feet

272
00:13:01,640 –> 00:13:06,560
inhale lengthen forward exhale release

273
00:13:06,560 –> 00:13:11,790
inhale bend the knees reaching up and

274
00:13:11,790 –> 00:13:14,690
come to standing back to some US ttohi

275
00:13:14,690 –> 00:13:17,610
turn one way or the other and step your

276
00:13:17,610 –> 00:13:20,730
feet out wide so your ankles are right

277
00:13:20,730 –> 00:13:22,770
below your wrists turn your right leg

278
00:13:22,770 –> 00:13:24,450
all the way out bring your back toes in

279
00:13:24,450 –> 00:13:26,130
slightly line up front heel and back

280
00:13:26,130 –> 00:13:28,890
arch exhale bend the knee over the ankle

281
00:13:28,890 –> 00:13:31,620
for warrior two and then interlace your

282
00:13:31,620 –> 00:13:34,050
fingers behind your back and how to open

283
00:13:34,050 –> 00:13:36,000
the chest exhale with your hands

284
00:13:36,000 –> 00:13:38,310
interlaced bring them around your back

285
00:13:38,310 –> 00:13:41,580
and to the front thigh and then roll

286
00:13:41,580 –> 00:13:45,030
your back shoulder open so your left

287
00:13:45,030 –> 00:13:46,500
shoulder is rolling back and then you

288
00:13:46,500 –> 00:13:49,290
can just face the side of your mat with

289
00:13:49,290 –> 00:13:52,890
your belly and your chest just take a

290
00:13:52,890 –> 00:13:55,050
couple breaths over getting into that

291
00:13:55,050 –> 00:14:00,180
shoulder slightly knees over the ankle

292
00:14:00,180 –> 00:14:01,860
now we’re going to keep the left hand

293
00:14:01,860 –> 00:14:03,840
where it is reach the right arm forward

294
00:14:03,840 –> 00:14:06,720
and then inhale to reverse so you can

295
00:14:06,720 –> 00:14:09,510
grab on to a piece of your clothes if

296
00:14:09,510 –> 00:14:10,920
it’s hard to keep that hand there and

297
00:14:10,920 –> 00:14:12,570
then as you exhale we’re going to lean

298
00:14:12,570 –> 00:14:15,030
forward take the right hand to the

299
00:14:15,030 –> 00:14:18,780
inside of the right foot and make sure

300
00:14:18,780 –> 00:14:21,270
that your knee is still right over the

301
00:14:21,270 –> 00:14:23,670
second toe now press a lot of weight

302
00:14:23,670 –> 00:14:25,080
through the outer edge of your back foot

303
00:14:25,080 –> 00:14:28,290
as you squeeze your outer back ankle in

304
00:14:28,290 –> 00:14:31,050
and up lifting the back inner thigh and

305
00:14:31,050 –> 00:14:33,960
keeping that back leg really firm inhale

306
00:14:33,960 –> 00:14:36,120
to come up interlace your fingers again

307
00:14:36,120 –> 00:14:38,280
take your feet to parallel now

308
00:14:38,280 –> 00:14:41,070
straightening the legs open the chest as

309
00:14:41,070 –> 00:14:43,020
you inhale and then exhale to come

310
00:14:43,020 –> 00:14:46,490
forward into prasarita padottanasana C

311
00:14:46,490 –> 00:14:49,950
so the hands are interlaced here or you

312
00:14:49,950 –> 00:14:52,260
could hook your thumbs if your shoulders

313
00:14:52,260 –> 00:14:55,080
are rather tight hold onto a towel or a

314
00:14:55,080 –> 00:14:58,320
yoga strap if you have one on firm your

315
00:14:58,320 –> 00:14:59,290
legs although

316
00:14:59,290 –> 00:15:01,570
up into the hip sockets so you’ll

317
00:15:01,570 –> 00:15:03,670
straighten the knees and then act as if

318
00:15:03,670 –> 00:15:05,500
you what would really love to bend them

319
00:15:05,500 –> 00:15:07,810
but don’t let them Bend root down to

320
00:15:07,810 –> 00:15:10,480
rise all the way up and then turn your

321
00:15:10,480 –> 00:15:13,360
left leg out your back toes in and arms

322
00:15:13,360 –> 00:15:15,850
to a tee inhale exhale for warrior two

323
00:15:15,850 –> 00:15:19,089
gazing over the left fingertips line up

324
00:15:19,089 –> 00:15:20,800
your knee right over your ankle and

325
00:15:20,800 –> 00:15:23,829
right in line with your second toe spin

326
00:15:23,829 –> 00:15:25,959
your inner back thigh up and firm the

327
00:15:25,959 –> 00:15:28,839
back leg and then clasp your hands

328
00:15:28,839 –> 00:15:30,850
interlace the other pinky on top open

329
00:15:30,850 –> 00:15:34,110
the chest inhale I’m going to wrap my

330
00:15:34,110 –> 00:15:37,120
hands right around so I’ve got my

331
00:15:37,120 –> 00:15:39,370
interlace bring my hands around to my

332
00:15:39,370 –> 00:15:41,740
left thigh and that’s going to really

333
00:15:41,740 –> 00:15:44,649
roll my back shoulder open widen through

334
00:15:44,649 –> 00:15:45,819
the collarbones again you’re just going

335
00:15:45,819 –> 00:15:47,860
to face your torso to the side of your

336
00:15:47,860 –> 00:15:50,829
mat and continue your breath now keep

337
00:15:50,829 –> 00:15:53,139
the right hand where it is release the

338
00:15:53,139 –> 00:15:55,029
left arm reverse you can grab onto your

339
00:15:55,029 –> 00:15:56,440
clothes with your right hand if you like

340
00:15:56,440 –> 00:15:59,079
inhale to come up lean forward get some

341
00:15:59,079 –> 00:16:00,910
length and then take your left hand to

342
00:16:00,910 –> 00:16:04,240
the inside the big toe side of your left

343
00:16:04,240 –> 00:16:04,750
foot

344
00:16:04,750 –> 00:16:07,000
and drop your back hip forward making

345
00:16:07,000 –> 00:16:08,829
sure your knee stays over the ankle and

346
00:16:08,829 –> 00:16:11,560
lift the back inner thigh up as you

347
00:16:11,560 –> 00:16:13,480
ground down through the outer edge of

348
00:16:13,480 –> 00:16:16,209
your back foot so your your back arch is

349
00:16:16,209 –> 00:16:17,709
lifted away from the floor

350
00:16:17,709 –> 00:16:22,889
the arch of your foot and how to come up

351
00:16:22,889 –> 00:16:25,300
Andrey clasp your hands other pinky on

352
00:16:25,300 –> 00:16:27,490
top still straighten the front leg take

353
00:16:27,490 –> 00:16:30,970
your hands back behind you inhale open

354
00:16:30,970 –> 00:16:33,339
the chest and exhale again to press rate

355
00:16:33,339 –> 00:16:36,730
a C with the opposite interlace now I’ll

356
00:16:36,730 –> 00:16:38,170
just let the crown of the head toward

357
00:16:38,170 –> 00:16:40,600
the floor it never has to touch this

358
00:16:40,600 –> 00:16:43,300
gazing off the tip of the nose allow

359
00:16:43,300 –> 00:16:46,089
your shoulders to open with breath so

360
00:16:46,089 –> 00:16:48,579
every time you exhale see if you can

361
00:16:48,579 –> 00:16:51,250
just relax into that area never forcing

362
00:16:51,250 –> 00:16:53,589
and he’ll squeeze the legs toward each

363
00:16:53,589 –> 00:16:57,069
other to come up and he’ll toe or hop

364
00:16:57,069 –> 00:16:58,810
your feet together come back to the

365
00:16:58,810 –> 00:17:02,550
front of your mat into some astute tehy

366
00:17:02,550 –> 00:17:05,189
inhale and circle the arms up exhale

367
00:17:05,189 –> 00:17:08,610
fold in

368
00:17:09,699 –> 00:17:12,679
inhale to lengthen and exhale step or

369
00:17:12,679 –> 00:17:15,529
float back through chaturanga inhale

370
00:17:15,529 –> 00:17:18,619
press through your hands and feet then

371
00:17:18,619 –> 00:17:21,429
exhale back into downward facing dog

372
00:17:21,429 –> 00:17:24,650
right leg up inhale exhale step it up

373
00:17:24,650 –> 00:17:26,539
stand the ball the back foot and then

374
00:17:26,539 –> 00:17:28,250
walk it in a little about a foot and

375
00:17:28,250 –> 00:17:31,130
then take the back foot flat hands to

376
00:17:31,130 –> 00:17:33,770
hips and he’ll come up with a nice long

377
00:17:33,770 –> 00:17:35,450
spine make sure your hips and shoulders

378
00:17:35,450 –> 00:17:37,159
square up to the front of the mat you

379
00:17:37,159 –> 00:17:38,600
can walk your right foot over to the

380
00:17:38,600 –> 00:17:40,309
right if you need and then bring your

381
00:17:40,309 –> 00:17:43,039
hands behind you either fists touching

382
00:17:43,039 –> 00:17:46,100
or reverse namaste palms touching inhale

383
00:17:46,100 –> 00:17:49,220
to open up the chest and exhale to fold

384
00:17:49,220 –> 00:17:51,890
over the straight front leg and gazing

385
00:17:51,890 –> 00:17:54,020
towards your big toe reach the crown of

386
00:17:54,020 –> 00:17:56,929
the head toward the toe and then pull

387
00:17:56,929 –> 00:18:00,289
your right hip back press down into the

388
00:18:00,289 –> 00:18:02,690
back leg make sure that you keep weight

389
00:18:02,690 –> 00:18:05,270
back there and press the weight in your

390
00:18:05,270 –> 00:18:08,380
front foot right at the big toe side

391
00:18:08,380 –> 00:18:11,630
inhale coming up halfway I’m going to

392
00:18:11,630 –> 00:18:14,000
take the left hand to the floor inside

393
00:18:14,000 –> 00:18:15,950
or outside of the foot or to the shin or

394
00:18:15,950 –> 00:18:18,169
block if you have one you might need to

395
00:18:18,169 –> 00:18:20,000
rearrange your legs a little bit to get

396
00:18:20,000 –> 00:18:22,520
length lengthen as you inhale exhale the

397
00:18:22,520 –> 00:18:24,200
right arm up and this is twisting

398
00:18:24,200 –> 00:18:26,450
triangle so make sure again you’re

399
00:18:26,450 –> 00:18:28,039
twisting from the waist up and you’re

400
00:18:28,039 –> 00:18:30,919
pulling back on your right hip squeeze

401
00:18:30,919 –> 00:18:33,320
the inner thighs like you’ve got a block

402
00:18:33,320 –> 00:18:36,200
that you’re holding and we’ll come back

403
00:18:36,200 –> 00:18:38,080
to Center

404
00:18:38,080 –> 00:18:40,610
swing your leg up and as you swing the

405
00:18:40,610 –> 00:18:41,899
right leg up come right on to your

406
00:18:41,899 –> 00:18:45,309
forearms it’s a three-legged

407
00:18:45,309 –> 00:18:47,390
three-legged dolphin and then we’ll take

408
00:18:47,390 –> 00:18:49,399
that leg back down step back about a

409
00:18:49,399 –> 00:18:52,940
foot into dolphin plank so we can get

410
00:18:52,940 –> 00:18:55,340
some abdominal work shoulders and hips

411
00:18:55,340 –> 00:18:58,700
about the same line and then walk the

412
00:18:58,700 –> 00:19:02,539
feet in lift the hips up press down and

413
00:19:02,539 –> 00:19:04,610
straighten the arms or come to the knees

414
00:19:04,610 –> 00:19:06,429
first and make your way back to down dog

415
00:19:06,429 –> 00:19:10,669
left leg up inhale exhale walk the back

416
00:19:10,669 –> 00:19:12,710
foot in a little bit line up heel to

417
00:19:12,710 –> 00:19:15,830
heel and then come up with a long spine

418
00:19:15,830 –> 00:19:18,200
on your inhale so make sure that you are

419
00:19:18,200 –> 00:19:20,030
squared up hips and shoulders to the

420
00:19:20,030 –> 00:19:21,110
front

421
00:19:21,110 –> 00:19:23,450
arms to a tee on the inhale bend your

422
00:19:23,450 –> 00:19:25,040
elbows either press your fists through

423
00:19:25,040 –> 00:19:27,380
your palms behind you open the chest

424
00:19:27,380 –> 00:19:30,470
inhale get length exhale keep the length

425
00:19:30,470 –> 00:19:34,850
as you extend forward as you come

426
00:19:34,850 –> 00:19:37,670
forward keep lifting the tips of your

427
00:19:37,670 –> 00:19:39,800
shoulders so we don’t want the shoulders

428
00:19:39,800 –> 00:19:42,950
to droop down but you can lengthen the

429
00:19:42,950 –> 00:19:48,800
crown of your head toward your toe make

430
00:19:48,800 –> 00:19:50,960
sure there’s no tension on either side

431
00:19:50,960 –> 00:19:52,700
of your neck and continue to pull your

432
00:19:52,700 –> 00:19:54,590
left hip back and keep that back leg

433
00:19:54,590 –> 00:19:58,430
grounded inhale come halfway up reach

434
00:19:58,430 –> 00:19:59,930
your right arm forward get some length

435
00:19:59,930 –> 00:20:02,300
exhale right hand inside or outside of

436
00:20:02,300 –> 00:20:04,790
the foot or to the shin the left hip

437
00:20:04,790 –> 00:20:07,430
pulls back and then rotate rotate your

438
00:20:07,430 –> 00:20:11,630
chest your ribcage and lengthen then

439
00:20:11,630 –> 00:20:13,760
finally add the left arm if you have any

440
00:20:13,760 –> 00:20:14,990
discomfort in the shoulder you don’t

441
00:20:14,990 –> 00:20:17,270
have to lift the arm every time you

442
00:20:17,270 –> 00:20:18,860
inhale think about getting more length

443
00:20:18,860 –> 00:20:21,320
through your spine and every time you

444
00:20:21,320 –> 00:20:23,630
exhale think about revolving a little

445
00:20:23,630 –> 00:20:29,120
bit deeper into your twist down to the

446
00:20:29,120 –> 00:20:32,030
floor bring the hands down as you sweep

447
00:20:32,030 –> 00:20:34,070
your left leg up come onto your forearms

448
00:20:34,070 –> 00:20:35,990
just an all one motion for a

449
00:20:35,990 –> 00:20:38,300
three-legged downward dog or three

450
00:20:38,300 –> 00:20:40,640
legged dolphin sorry and then set it

451
00:20:40,640 –> 00:20:43,250
down for regular dolphin step back about

452
00:20:43,250 –> 00:20:46,730
a foot drop your hips and reach the

453
00:20:46,730 –> 00:20:48,440
crown of your head forward step your

454
00:20:48,440 –> 00:20:51,320
feet together and squeeze squeeze your

455
00:20:51,320 –> 00:20:53,840
outer hips and your inner thighs keep

456
00:20:53,840 –> 00:20:55,880
lifting through your upper back and lift

457
00:20:55,880 –> 00:20:58,160
the backs of the knees up to come out of

458
00:20:58,160 –> 00:21:01,070
it walk your feet forward and come down

459
00:21:01,070 –> 00:21:05,060
onto your knees I’m going to sit up on

460
00:21:05,060 –> 00:21:07,070
to the knees and if you want padding put

461
00:21:07,070 –> 00:21:09,080
a blanket underneath them bring your

462
00:21:09,080 –> 00:21:12,230
hands to your low back and press your

463
00:21:12,230 –> 00:21:14,680
thighs and hips forward as you lean back

464
00:21:14,680 –> 00:21:17,540
so I’m pressing down on my low back to

465
00:21:17,540 –> 00:21:19,790
get length there and thighs and hips

466
00:21:19,790 –> 00:21:21,290
forward now imagine there’s a string

467
00:21:21,290 –> 00:21:22,970
attached to your chest and that’s

468
00:21:22,970 –> 00:21:24,950
getting lifted straight up to the

469
00:21:24,950 –> 00:21:27,050
ceiling to come up squeeze your legs

470
00:21:27,050 –> 00:21:29,510
toward each other come up both shoulders

471
00:21:29,510 –> 00:21:31,720
at the same time now tuck the toes under

472
00:21:31,720 –> 00:21:34,070
maybe reach back for the feet if it

473
00:21:34,070 –> 00:21:34,740
makes sense

474
00:21:34,740 –> 00:21:37,020
otherwise do what you just did before if

475
00:21:37,020 –> 00:21:39,150
you do have the feet press a little bit

476
00:21:39,150 –> 00:21:40,800
forward again keep lengthening through

477
00:21:40,800 –> 00:21:43,470
the low back lift the chest squeeze the

478
00:21:43,470 –> 00:21:46,679
legs to come up either do that again or

479
00:21:46,679 –> 00:21:49,559
untuck your toes and for the last one so

480
00:21:49,559 –> 00:21:51,120
keep lengthening through the low back

481
00:21:51,120 –> 00:21:54,179
reach for the feet or not and then press

482
00:21:54,179 –> 00:21:57,900
forward again lifting the chest so your

483
00:21:57,900 –> 00:21:59,940
hip points are lifting to the low ribs

484
00:21:59,940 –> 00:22:02,670
and drawing your front ribs in as you

485
00:22:02,670 –> 00:22:04,620
lift your back ribs up like we do in

486
00:22:04,620 –> 00:22:07,200
Crescent pose very similar and the legs

487
00:22:07,200 –> 00:22:10,530
and torso lifts up away from the feet so

488
00:22:10,530 –> 00:22:12,210
your hands are light on the feet come on

489
00:22:12,210 –> 00:22:14,670
up on your inhale and then exhale into

490
00:22:14,670 –> 00:22:17,120
Child’s Pose

491
00:22:17,120 –> 00:22:20,190
so those camel poses that you stressin

492
00:22:20,190 –> 00:22:22,470
opposes our heart opener so your heart

493
00:22:22,470 –> 00:22:24,990
might be beating kind of fast right here

494
00:22:24,990 –> 00:22:28,260
you can take a moment to think about

495
00:22:28,260 –> 00:22:30,360
something you’re grateful for I always

496
00:22:30,360 –> 00:22:32,370
like to do that when I do back bends all

497
00:22:32,370 –> 00:22:33,830
right shift your hips off to one side

498
00:22:33,830 –> 00:22:39,630
extend the legs out and I’m gonna grab

499
00:22:39,630 –> 00:22:42,360
some blankets you don’t have blankets

500
00:22:42,360 –> 00:22:44,460
use pillows or towels put them

501
00:22:44,460 –> 00:22:47,700
underneath one that you’re going to sit

502
00:22:47,700 –> 00:22:49,440
right on the edge of and the other one

503
00:22:49,440 –> 00:22:53,250
underneath your leg your right leg right

504
00:22:53,250 –> 00:22:55,410
under the knee inhale lengthen exhale

505
00:22:55,410 –> 00:22:58,860
extend I also have a block underneath my

506
00:22:58,860 –> 00:23:02,130
left leg if my knee is up I want to

507
00:23:02,130 –> 00:23:03,780
support it either with the block or a

508
00:23:03,780 –> 00:23:05,490
blanket and we’re going to stay here for

509
00:23:05,490 –> 00:23:08,520
a couple minutes so if this is not

510
00:23:08,520 –> 00:23:10,830
comfortable and you can’t really let

511
00:23:10,830 –> 00:23:14,870
your body relax here and then build up

512
00:23:14,870 –> 00:23:19,260
some space between your leg and your

513
00:23:19,260 –> 00:23:22,610
belly so blankets blocks pillows

514
00:23:22,610 –> 00:23:26,520
whatever you have and since this is a

515
00:23:26,520 –> 00:23:29,309
Yin pose then we’re going to practice it

516
00:23:29,309 –> 00:23:32,340
that way you don’t have to keep your

517
00:23:32,340 –> 00:23:34,410
right leg active you can just allow the

518
00:23:34,410 –> 00:23:37,520
leg to be soft

519
00:23:41,640 –> 00:23:44,350
you can always come in deeper if you

520
00:23:44,350 –> 00:23:48,360
like for the last minute or so

521
00:24:11,250 –> 00:24:14,250
for folding is very calming for the

522
00:24:14,250 –> 00:24:16,440
nervous system so if you are

523
00:24:16,440 –> 00:24:18,450
experiencing a stressful day this is a

524
00:24:18,450 –> 00:24:22,590
great pose to try and allow your body to

525
00:24:22,590 –> 00:24:25,550
relax

526
00:24:48,000 –> 00:24:51,309
and just a little bit longer stay with

527
00:24:51,309 –> 00:24:53,980
it if you can or you can push the pause

528
00:24:53,980 –> 00:24:57,030
button and make this stretch even longer

529
00:24:57,030 –> 00:24:59,710
maybe working yourself up to five

530
00:24:59,710 –> 00:25:02,309
minutes

531
00:25:09,390 –> 00:25:13,120
inhale to lift your head up exhale and

532
00:25:13,120 –> 00:25:15,310
release that null switch side so

533
00:25:15,310 –> 00:25:17,800
straighten out the left leg and the

534
00:25:17,800 –> 00:25:20,260
right knee so the right foot in toward

535
00:25:20,260 –> 00:25:22,600
the left inner thigh you can put your

536
00:25:22,600 –> 00:25:24,880
block or blanket under the right knee

537
00:25:24,880 –> 00:25:27,400
lengthen on the inhale exhale to extend

538
00:25:27,400 –> 00:25:31,260
forward and then just allow yourself to

539
00:25:31,260 –> 00:25:34,990
drape your body over your leg let your

540
00:25:34,990 –> 00:25:36,190
leg be soft

541
00:25:36,190 –> 00:25:41,160
let it be squishy are you in practice or

542
00:25:41,160 –> 00:25:44,550
restorative practice does the same thing

543
00:25:44,550 –> 00:25:49,900
it allows our body to relax we have a

544
00:25:49,900 –> 00:25:51,910
lot of stressors in our day that we’re

545
00:25:51,910 –> 00:25:55,170
not even aware of with work and

546
00:25:55,170 –> 00:25:56,560
relationships

547
00:25:56,560 –> 00:26:01,060
maybe friendships so we get into a state

548
00:26:01,060 –> 00:26:05,080
of fight-or-flight which increases our

549
00:26:05,080 –> 00:26:10,060
adrenaline levels it pushes the blood

550
00:26:10,060 –> 00:26:12,730
flow into our arms and legs so we feel

551
00:26:12,730 –> 00:26:17,710
like we could run away or fight and it

552
00:26:17,710 –> 00:26:20,110
takes the blood away from our internal

553
00:26:20,110 –> 00:26:23,710
organs for our digestion or all the

554
00:26:23,710 –> 00:26:27,130
other important systems in our body so

555
00:26:27,130 –> 00:26:30,490
when we practice this kind of opposed we

556
00:26:30,490 –> 00:26:34,210
allow the blood to just go where it’s

557
00:26:34,210 –> 00:26:37,800
supposed to be so we can digest we can

558
00:26:37,800 –> 00:26:42,780
relax we can release some stress

559
00:27:23,630 –> 00:27:27,900
and L your head up and exhale will

560
00:27:27,900 –> 00:27:32,430
release just sitting with the legs in

561
00:27:32,430 –> 00:27:36,510
front for a moment and then we’ll cross

562
00:27:36,510 –> 00:27:39,810
the right knee over top of the left knee

563
00:27:39,810 –> 00:27:42,210
and if that’s a little too intense then

564
00:27:42,210 –> 00:27:45,390
extend your left leg in front of you you

565
00:27:45,390 –> 00:27:49,110
can stay sitting up or exhale and fold

566
00:27:49,110 –> 00:27:51,090
over the legs and again if you want to

567
00:27:51,090 –> 00:27:53,340
build yourself up you can put some

568
00:27:53,340 –> 00:27:55,200
blankets between your thighs and your

569
00:27:55,200 –> 00:28:02,720
belly this one is a hip opener

570
00:28:06,700 –> 00:28:10,230
a lot of times when we have hip openers

571
00:28:10,230 –> 00:28:14,590
emotions can surface as the second

572
00:28:14,590 –> 00:28:17,950
chakra and a lot of emotions are held

573
00:28:17,950 –> 00:28:26,830
there so if you watched our class last

574
00:28:26,830 –> 00:28:29,260
week I was talking about the book called

575
00:28:29,260 –> 00:28:36,550
The Alchemist by Paulo Coelho and he

576
00:28:36,550 –> 00:28:40,240
talks about obstacles to our dreams or

577
00:28:40,240 –> 00:28:43,030
he calls it the personal legend in The

578
00:28:43,030 –> 00:28:45,310
Alchemist and is basically what we were

579
00:28:45,310 –> 00:28:49,930
meant to do on this planet and he talks

580
00:28:49,930 –> 00:28:52,560
about looking for omens and signs to

581
00:28:52,560 –> 00:28:55,980
direct our way

582
00:28:56,550 –> 00:28:59,670
so our first obstacle I talked about

583
00:28:59,670 –> 00:29:04,540
last week was that obstacle the messages

584
00:29:04,540 –> 00:29:07,840
that we receive that we just can’t do it

585
00:29:07,840 –> 00:29:12,850
oh you can’t do that and he’ll come on

586
00:29:12,850 –> 00:29:16,810
up and switch your legs extend them out

587
00:29:16,810 –> 00:29:19,420
first and then left over right

588
00:29:19,420 –> 00:29:21,340
again you can extend your bottom leg

589
00:29:21,340 –> 00:29:22,870
straight out if it’s a little too

590
00:29:22,870 –> 00:29:25,900
intense this way either stay sitting up

591
00:29:25,900 –> 00:29:28,090
or exhale come forward you can always

592
00:29:28,090 –> 00:29:32,170
put blankets blocks to make it a little

593
00:29:32,170 –> 00:29:36,310
less intense for yourself or you can

594
00:29:36,310 –> 00:29:38,680
drape your body forward and the

595
00:29:38,680 –> 00:29:40,090
important thing is to select go of any

596
00:29:40,090 –> 00:29:42,210
stress

597
00:29:43,170 –> 00:29:46,240
so the first obstacle back to our first

598
00:29:46,240 –> 00:29:48,820
obstacle people telling us we can’t do

599
00:29:48,820 –> 00:29:50,980
it or we get messages from our relatives

600
00:29:50,980 –> 00:29:53,700
our friends from society as a whole

601
00:29:53,700 –> 00:29:56,590
so to help overcome the first obstacle I

602
00:29:56,590 –> 00:29:58,960
invited you to think about what your

603
00:29:58,960 –> 00:30:01,960
personal legend is what your destiny

604
00:30:01,960 –> 00:30:04,660
your dream is and just tell yourself

605
00:30:04,660 –> 00:30:08,260
that there is a possibility that you can

606
00:30:08,260 –> 00:30:13,800
do it give yourself that leeway at least

607
00:30:13,800 –> 00:30:16,610
you could tell yourself yes

608
00:30:16,610 –> 00:30:19,130
I can do it but if that doesn’t seem

609
00:30:19,130 –> 00:30:21,500
possible yet just give yourself the

610
00:30:21,500 –> 00:30:30,070
possibility and the second obstacle is

611
00:30:30,070 –> 00:30:35,090
love we know what we want to do but

612
00:30:35,090 –> 00:30:37,370
we’re afraid of hurting those around us

613
00:30:37,370 –> 00:30:39,890
by abandoning abandoning everything in

614
00:30:39,890 –> 00:30:45,800
order to pursue our dream Kayla writes

615
00:30:45,800 –> 00:30:53,020
that in his book we see pursuing our

616
00:30:53,020 –> 00:30:55,820
life’s dream and providing love for

617
00:30:55,820 –> 00:30:58,990
others as mutually exclusive

618
00:30:58,990 –> 00:31:02,510
inhale come on up and extend your legs

619
00:31:02,510 –> 00:31:07,850
out to the side and then we’ll put some

620
00:31:07,850 –> 00:31:13,400
blankets underneath the knee joints I’m

621
00:31:13,400 –> 00:31:15,410
still sitting on the edge of a blanket

622
00:31:15,410 –> 00:31:19,100
lengthen inhale and then bring your

623
00:31:19,100 –> 00:31:22,670
right arm over your left arm I’m gonna

624
00:31:22,670 –> 00:31:25,220
do exhale you can rest your forearms

625
00:31:25,220 –> 00:31:29,060
down on a block or blankets or just

626
00:31:29,060 –> 00:31:31,250
right onto the floor hmm

627
00:31:31,250 –> 00:31:33,800
and just allow yourself again to relax

628
00:31:33,800 –> 00:31:38,950
your head can go your shoulders can go

629
00:31:38,950 –> 00:31:42,490
and just breathe here

630
00:31:51,610 –> 00:31:54,160
so we get so attached the people we love

631
00:31:54,160 –> 00:31:56,290
that we can’t leave them or disappoint

632
00:31:56,290 –> 00:32:00,820
them to pursue our own calling but

633
00:32:00,820 –> 00:32:05,650
quello tells us that following our

634
00:32:05,650 –> 00:32:09,340
life’s ambition our life’s work brings

635
00:32:09,340 –> 00:32:13,270
love not only to those we love directly

636
00:32:13,270 –> 00:32:15,660
but those that we don’t even know

637
00:32:15,660 –> 00:32:18,340
because it helps to improve what he

638
00:32:18,340 –> 00:32:20,650
calls the soul of the world it helps to

639
00:32:20,650 –> 00:32:25,680
bring love to everyone inhale to come up

640
00:32:25,680 –> 00:32:28,690
and take your arms out left arm over

641
00:32:28,690 –> 00:32:33,850
right and exhale to come forward any

642
00:32:33,850 –> 00:32:40,150
amount again pat yourself up for a more

643
00:32:40,150 –> 00:32:48,490
comfortable relaxing forward fold and

644
00:32:48,490 –> 00:32:55,600
just let go of any gripping so if you’re

645
00:32:55,600 –> 00:32:58,020
not sure what your personal legend is

646
00:32:58,020 –> 00:33:01,540
your calling or in yoga we would call it

647
00:33:01,540 –> 00:33:06,760
got our Dharma allow yourself to

648
00:33:06,760 –> 00:33:14,350
meditate on that just sit and think it’s

649
00:33:14,350 –> 00:33:16,180
probably something that you really

650
00:33:16,180 –> 00:33:18,130
really really wanted to do your heart’s

651
00:33:18,130 –> 00:33:19,810
desire it’s probably something when you

652
00:33:19,810 –> 00:33:21,550
were little you probably thought of it

653
00:33:21,550 –> 00:33:25,180
then and then kind of pushed it off to

654
00:33:25,180 –> 00:33:27,370
the side to maybe do something more

655
00:33:27,370 –> 00:33:32,770
practical inhale to come up take your

656
00:33:32,770 –> 00:33:35,250
legs together

657
00:33:38,110 –> 00:33:39,610
and then we’re going to come into

658
00:33:39,610 –> 00:33:43,899
shavasana our final resting pose here so

659
00:33:43,899 –> 00:33:47,919
keeping that dream that personal legend

660
00:33:47,919 –> 00:33:52,720
in mind tell yourself you can do it let

661
00:33:52,720 –> 00:33:55,000
yourself know that it will benefit the

662
00:33:55,000 –> 00:33:59,590
whole world and then allow yourself to

663
00:33:59,590 –> 00:34:04,019
just relax relax

664
00:34:04,019 –> 00:34:06,640
feel the support of the floor underneath

665
00:34:06,640 –> 00:34:12,609
you on your body be heavy let your mind

666
00:34:12,609 –> 00:34:18,929
be quiet shavasana

667
00:35:32,279 –> 00:35:35,559
our quote today comes from The Alchemist

668
00:35:35,559 –> 00:35:39,130
it’s a lovely book again by Paulo Coelho

669
00:35:39,130 –> 00:35:40,900
and I really highly recommend it it’s

670
00:35:40,900 –> 00:35:44,380
wonderful book he says love is the force

671
00:35:44,380 –> 00:35:47,440
that transforms and improves the soul of

672
00:35:47,440 –> 00:35:50,680
the world when I first reached through

673
00:35:50,680 –> 00:35:51,220
to it

674
00:35:51,220 –> 00:35:53,109
I thought the soul of the world was

675
00:35:53,109 –> 00:35:56,079
perfect but later I could see that it

676
00:35:56,079 –> 00:35:58,269
was like other aspects of creation and

677
00:35:58,269 –> 00:36:02,529
had its own passions and wars it is we

678
00:36:02,529 –> 00:36:04,869
who nourish the soul of the world and

679
00:36:04,869 –> 00:36:07,839
the world we live in will either be

680
00:36:07,839 –> 00:36:11,289
better or worse depending on whether we

681
00:36:11,289 –> 00:36:15,789
become better or worse and that is where

682
00:36:15,789 –> 00:36:18,819
the power of love comes in because when

683
00:36:18,819 –> 00:36:22,210
we love we always strive to become

684
00:36:22,210 –> 00:36:31,690
better than we are start to make

685
00:36:31,690 –> 00:36:34,269
movements and your fingers and toes and

686
00:36:34,269 –> 00:36:37,630
give yourself a nice long stretch roll

687
00:36:37,630 –> 00:36:40,150
to your right side for a moment so if

688
00:36:40,150 –> 00:36:43,900
you do look for omens and signs I really

689
00:36:43,900 –> 00:36:46,869
hope that you enjoyed this one come on

690
00:36:46,869 –> 00:36:50,529
up to seated and knowing that you’re on

691
00:36:50,529 –> 00:36:53,920
your right path cross your set your

692
00:36:53,920 –> 00:36:57,150
shins and sit up tall the hands together

693
00:36:57,150 –> 00:36:59,380
let’s bring your hands to the forehead

694
00:36:59,380 –> 00:37:01,329
reminding us to have clear and loving

695
00:37:01,329 –> 00:37:04,089
thoughts hands to the heart

696
00:37:04,089 –> 00:37:06,339
reminding us to have clear and loving

697
00:37:06,339 –> 00:37:09,750
intentions and hands to the mouth

698
00:37:09,750 –> 00:37:13,029
reminding us to have clear and loving

699
00:37:13,029 –> 00:37:17,680
communications sending all of our

700
00:37:17,680 –> 00:37:20,079
wonderful love energy out to the world

701
00:37:20,079 –> 00:37:22,359
may all beings everywhere be happy and

702
00:37:22,359 –> 00:37:25,680
free namaste

703
00:37:25,680 –> 00:37:28,210
thank you for joining me today please

704
00:37:28,210 –> 00:37:30,190
push the like button if you liked this

705
00:37:30,190 –> 00:37:32,730
practice please share it with a friend

706
00:37:32,730 –> 00:37:36,490
and if you if you can if you can afford

707
00:37:36,490 –> 00:37:39,789
a donation of any amount to help us keep

708
00:37:39,789 –> 00:37:41,650
our free classes going we would love to

709
00:37:41,650 –> 00:37:43,440
be able to share these with the

710
00:37:43,440 –> 00:37:46,410
world’s please donut if he can to help

711
00:37:46,410 –> 00:37:50,960
us thank you so much a wonderful day

712
00:38:03,500 –> 00:00:00,000
you

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