Yoga alexandria

Chaturanga Dandasana: Home Practice from Yoga Journal

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hi I’m Alexandria Crowe and mrs. Nicole

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Chaka and today we’re going to work on

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pickup jump back in Ashtanga we do a

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million pickup jump backs and it’s one

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of those poses or transitions that

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everybody wants to learn how to do and

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it kind of seems like it’s shrouded in

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mystery so we’re going to demystify it

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today with this sequence that hopefully

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will help build to the inevitable pickup

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jump back with the feet clearing the

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floor so let’s get started in a cold and

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come to Child’s Pose so bring your big

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toes together that sure needs to be a

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little bit apart two men fold forward at

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your hips and walk your hands out in

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front of you then just let your forehead

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come to the floor let’s start with the

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hands spread your fingers nice and wide

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and just notice if the weight seems to

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go into the outer hand a little bit more

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than your inner hand if it does ground

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down through just the base of the thumb

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and index finger so so much of this is

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going to be about the anchor of the

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hands and then from that lifting away

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from the floor so firmly ground down and

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then start to take that energy up into

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the forearms so your forearm bones start

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to rebound up off of the mat and then

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squeeze the outer arms in and just

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notice as you do that if you pinch to

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the base of your neck at all spread your

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shoulder blades nice and wide and then

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think about the crease of your hips

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drawing back away from the heel of your

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hand a little further and then from here

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without changing too much of what’s been

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set up in your arms tuck your toes and

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lift your hips up and back and go to

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downward facing dog and then once you’re

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here re-establishing again from your

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hands find the inner hand ground it

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firmly down and you should start to feel

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this effort of rebound of the forearms

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lifting the upper arms get interesting

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as well they’re not just an addition and

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then they squeeze in towards the midline

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and then the shoulder blades stay nice

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and wide and then sometimes a little

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extra weight into the hands we want to

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start to cultivate that idea of

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weightlessness

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the belly lifts in and up just enough to

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support the low back no more than that

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no rounding here then thighs press back

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draw your heels down any amount more

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spread your toes just because they look

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pretty that way alright

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and then from your walk your hands back

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to meet your feet and if your hamstrings

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aren’t ready to be completely straight

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yet little bend in your knees grab hold

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of your elbows and hang forward and then

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just a little relaxation let your neck

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go let the waist draw long feel your

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elbows pull down towards the mat mm-hmm

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and from there release your arms down

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and help pull your chest forward find a

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flat back and then for you little extra

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arch here so pull the belly in just a

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little bit so you feel supported and

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then bring your hands to your hips

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and then with a nice flat back press

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down inhale stand yourself all the way

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up and it’s warm up a little bit come up

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to the front of your mat you join your

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feet together release your arms down to

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your sides and so for pickup jump back

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just so much about about it is about the

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anchor of what’s into the floor and then

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what lifts up so find the root of your

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feet at evenness from heel to toe and

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side to side and then press the thighs

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back and just draw your tailbone down

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and then as if you were wearing a corset

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if I gave you one of those really fancy

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ones

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imagine the corset pulling in so that

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your chest starts to lift up and the

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crown of your head lifts up a little bit

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higher then without changing the shape

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of your spine inhale reach your arms out

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to the side stretch them up overhead

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you’ve got nice straight elbows so look

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up and bring your palms to touch good

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with a flat back part your arms apart

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fold yourself at the hips all the way

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down Alton asana and fold but inhale

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look up and lengthen your spine forward

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and then keep the palms planted step one

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foot back and then the other just a

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plank pose bring the shoulders up over

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your wrists and scoop the low belly just

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enough that the tailbone is reaching

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back and then stripped your weight

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slightly forward onto your tiptoes bend

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your elbows and lower chaturanga

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dandasan ah elbows stay drawn in flip

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your toes press your hands down inhale

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to lift your chest up shoulder heads

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back and then curl your toes under nice

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straight knees pull back downward facing

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dog

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let’s you’re there again little anchor

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into the hands mm-hmm feel the outer

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arms hugging in and that effort of

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stretching the side body even longer

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away

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the hands by working your legs thighs

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back mm-hmm

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look forward hi onto your toes thinked

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hands press hips high and step are

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lightly hop your feet your choice I’ll

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give it to you and inhale stretch

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forward look up exhale just the crease

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of the hips folds you back down and

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press down to rise up inhale reach your

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arms out to the side sweep them up

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overhead look up palms touch exhale

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release your arms back down to your

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sides again inhale stretch your arms out

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and up feel the side waist growing tall

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good exhale arms apart and down fold

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with sauna sauna but inhale look up and

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lengthen look for the openness in the

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chest plant your hands step back to

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plank and then bend your elbows lower

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chaturanga belly lifting hands pressing

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inhale upward facing dog could exhale

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press your hips up and back downward

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facing dog and then again just using the

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legs thinking about the crease of your

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hips working here so so much of this is

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hip flexor work so just a little bit of

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the idea of the crease of the hips

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pulling you away from your hands look

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forward and step or lightly hop by

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pressing down lifting the hips and then

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inhale stretch forward good exhale

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forward embed mm-hmm inhale rise up to

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standing again feel the side waist grow

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even taller exhale arms to your sides

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let’s move to Sun salute B keep the

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weight even into your feet again and

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then inhale bend your knees drop your

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hips reach your arms up overhead look up

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nice straight elbows you got em all

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right palms touch exhale forward fold

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bend straighten your legs out lift up

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through the crease of your hips good

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inhale stretch your chest forward look

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up and lengthen and I’m going to give it

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to your choice press the hands either

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step or lightly hop chaturanga gorgeous

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inhale press down lift the chest up

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exhale pull your hips up and back

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downward facing dog step your right foot

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nice and lightly forward between your

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hands spin your back heel down keep your

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right hip squeezed in inhale rise up

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warrior one look up good exhale hands to

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the mat feel the hands press shoot your

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right leg back belly lifts exhale bend

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your elbows lower chaturanga

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but press down spread your collar bones

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wide and lift up exhale press up and

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back downward facing dog

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good left foot step it forward between

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your hands right heel spins flat inhale

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reach up and then exhale hands down

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watch the hands get them firmly rooted

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shoot the left leg back keep the lift of

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the belly low or chaturanga collar bones

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wide good inhale upward-facing exhale

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press up and back downward facing and

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then five even breaths think about the

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thighs still pressing back the very

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centre of your heel descending down firm

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anchor into your hands that’s where the

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weightlessness is going to come from and

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I think hips pushing way back away from

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the heel of your hand look forward and

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you’re going to think hips over wrists I

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bones to chest step or lightly hop your

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feet inhale chest up good exhale flat

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back in full bend your knees drop your

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hips autocut asana chair pose reach up

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exhale press down stand some mystique to

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heat release it one more time inhale

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bend your knees drop your hips lift up

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as you sit back exhale fold forward and

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straight now inhale ardha uttanasana

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look up and lengthen

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good exhale press down step or lightly

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floating silence good inhale updog

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exhale pull back downward facing right

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foot step it up back heel seals down

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with lots of control inhale rise up

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chest square exhale hands down step back

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mm-hmm nice and slow two lower exhale

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inhale lift up exhale pull back downward

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facing dog left side left foot forward

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right heel down big inhale to the top

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warrior one exhale hands down good step

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back bend and lower inhale chest up

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shoulders back exhale pull up and back

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downward facing dog I’m just a couple

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even breaths

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so let’s look at plank a little further

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kind of the foundation for this so

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inhale shift yourself forward to plank

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once you’re there start to find again

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that same firm connection into the hands

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so your hands are going to press down

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outer arms are going to hug in the

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collarbones stay nice and wide and then

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same time as shoulder blades are nice

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and wide I want you to press up between

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your shoulder blades just a little bit

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so you round here but then pull the

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sternum forward a little more good now

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come to the low belly scoop the low

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belly up so you feel your sit bones and

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tailbone draw straight back and thighs

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up heels draw back good and again just

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come to a connection of the hands

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pressing belly lifting all right back

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downward facing dog good very nice let’s

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put that together with chaturanga so not

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much should change the only thing that’s

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going to change is the elbows we do some

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push-ups

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all right so inhale shift forward again

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feel the hands pressing the belly

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lifting let that all stay the same the

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legs are going to do lots of work to

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shift slightly forward and then been

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shuttering guck mm-hmm once you’re there

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keep everything wide shoulder blades

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collarbones hands firmly rooted inhale

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back up to plank good exhale lower down

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chaturanga inhale straight back up make

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sure the belly still lifting tailbone is

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back exhale chaturanga inhale plank good

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two more you got it exhale to lower

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inhale back up last one exhale lower

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inhale press up take the hips up and

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back downward facing drop down rest

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Child’s Pose for a moment I give it to

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you so so much about this is about

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00:10:23,189 –> 00:10:25,259
connecting the hands to the floor and

263
00:10:25,259 –> 00:10:28,800
then the belly lifting up idea of the

264
00:10:28,800 –> 00:10:31,939
root and a rebound

265
00:10:35,540 –> 00:10:38,550
hmm from here press back up

266
00:10:38,550 –> 00:10:41,430
downward-facing dog start to set up the

267
00:10:41,430 –> 00:10:43,290
shape of the pickup jump back a little

268
00:10:43,290 –> 00:10:46,500
bit more okay so inhale shift yourself

269
00:10:46,500 –> 00:10:48,210
forward to plank bring your shoulders

270
00:10:48,210 –> 00:10:50,700
forward over your wrists and then pick

271
00:10:50,700 –> 00:10:53,790
your right foot up one inch don’t you

272
00:10:53,790 –> 00:10:55,320
think about the inner thigh spinning up

273
00:10:55,320 –> 00:10:57,209
the energy drawing back through your

274
00:10:57,209 –> 00:10:59,820
right heel and that idea the outer arms

275
00:10:59,820 –> 00:11:01,980
squeezing in now maximize that pull that

276
00:11:01,980 –> 00:11:04,800
right knee in towards your chin and once

277
00:11:04,800 –> 00:11:06,810
it’s here I want you to really round so

278
00:11:06,810 –> 00:11:09,060
the hands press down the outer arms

279
00:11:09,060 –> 00:11:11,640
squeeze way in the upper spine rounds

280
00:11:11,640 –> 00:11:13,649
way towards the ceiling and then you

281
00:11:13,649 –> 00:11:15,420
think about the right hip flexor working

282
00:11:15,420 –> 00:11:18,029
use that thigh bone to chest heel to

283
00:11:18,029 –> 00:11:20,190
touch get as tiny and compact as you can

284
00:11:20,190 –> 00:11:23,580
get okay stretch your right leg back set

285
00:11:23,580 –> 00:11:25,170
it down on the mat let’s press back to

286
00:11:25,170 –> 00:11:26,130
downward facing dog

287
00:11:26,130 –> 00:11:29,070
just for a moment and then inhale shift

288
00:11:29,070 –> 00:11:32,250
forward to plank again it pause to

289
00:11:32,250 –> 00:11:34,290
exhale pick your left foot up an inch

290
00:11:34,290 –> 00:11:37,040
but find the hands press them firmly

291
00:11:37,040 –> 00:11:39,930
squeeze the outer arms in scoop the low

292
00:11:39,930 –> 00:11:41,790
belly now maximize it knee to nose

293
00:11:41,790 –> 00:11:45,060
pull it in round good keep the shoulders

294
00:11:45,060 –> 00:11:46,830
over the wrists the elbows squeezing

295
00:11:46,830 –> 00:11:48,750
straight the upper spine round and now

296
00:11:48,750 –> 00:11:50,670
really work from the hip flexor glue

297
00:11:50,670 –> 00:11:52,589
left eye up oh the heel to the tush

298
00:11:52,589 –> 00:11:55,230
gorgeous Nicole stretch left leg back

299
00:11:55,230 –> 00:11:57,930
set it down press back downward facing

300
00:11:57,930 –> 00:11:58,640
dog

301
00:11:58,640 –> 00:12:03,060
gorgeous okay from here just drop down

302
00:12:03,060 –> 00:12:04,830
rest Child’s Pose

303
00:12:04,830 –> 00:12:08,870
one moment arms out in front of you good

304
00:12:08,870 –> 00:12:11,910
very nice

305
00:12:11,910 –> 00:12:14,670
and as you’re ready the hands pressing

306
00:12:14,670 –> 00:12:16,980
set up that whole idea again why lose it

307
00:12:16,980 –> 00:12:18,720
now we might as well go with it you’ve

308
00:12:18,720 –> 00:12:20,940
already really worked it press back to

309
00:12:20,940 –> 00:12:22,970
downward facing dog

310
00:12:22,970 –> 00:12:25,380
alright little core work we got to do a

311
00:12:25,380 –> 00:12:28,140
little bit of belly okay look forward

312
00:12:28,140 –> 00:12:30,240
and just hop to sitting cross your

313
00:12:30,240 –> 00:12:34,230
ankles and sit down good starting the

314
00:12:34,230 –> 00:12:38,160
vaasana’ okay so feet on the floor bring

315
00:12:38,160 –> 00:12:40,170
your knees all the weights together and

316
00:12:40,170 –> 00:12:42,840
hands to the backs of your thighs so so

317
00:12:42,840 –> 00:12:45,150
much of this is about not rounding the

318
00:12:45,150 –> 00:12:47,070
back and using the hip flexors are so

319
00:12:47,070 –> 00:12:48,840
important and pick up jump back they

320
00:12:48,840 –> 00:12:50,520
seem like they wouldn’t be it seems like

321
00:12:50,520 –> 00:12:52,080
it’s all belly it’s not that’s hip

322
00:12:52,080 –> 00:12:54,720
flexor okay so lean back just slightly I

323
00:12:54,720 –> 00:12:56,790
want you to lean back and just notice

324
00:12:56,790 –> 00:12:58,410
how the low back rounded a little which

325
00:12:58,410 –> 00:13:00,210
we keep the chest wide and lean back

326
00:13:00,210 –> 00:13:02,940
just enough onto your sit bones that you

327
00:13:02,940 –> 00:13:04,860
can start to make the feet a little bit

328
00:13:04,860 –> 00:13:08,250
light okay once that happens and keeping

329
00:13:08,250 –> 00:13:09,720
the chest wide start to make the feet

330
00:13:09,720 –> 00:13:10,650
even lighter

331
00:13:10,650 –> 00:13:13,350
he’s been mm-hmm keep the knees all the

332
00:13:13,350 –> 00:13:15,570
way together right and then out stretch

333
00:13:15,570 –> 00:13:17,040
your arms make them parallel to the

334
00:13:17,040 –> 00:13:19,650
floor no hitchhiker thumbs and then from

335
00:13:19,650 –> 00:13:22,800
here if you can keep the chest wide then

336
00:13:22,800 –> 00:13:24,570
start to straighten your legs and spread

337
00:13:24,570 –> 00:13:27,420
your toes but if you lose that chest

338
00:13:27,420 –> 00:13:29,460
thing then knees bent

339
00:13:29,460 –> 00:13:30,960
that’s right we can do this five breaths

340
00:13:30,960 –> 00:13:33,840
you hold here I’m gonna give you that

341
00:13:33,840 –> 00:13:36,540
that was almost five all right then

342
00:13:36,540 –> 00:13:38,880
hands down cross your ankles and take a

343
00:13:38,880 –> 00:13:42,120
little rest all right that’s all nice a

344
00:13:42,120 –> 00:13:45,180
little rest in between and we’re gonna

345
00:13:45,180 –> 00:13:47,760
do it five times because that’s the way

346
00:13:47,760 –> 00:13:50,550
it goes alright so again come into it

347
00:13:50,550 –> 00:13:51,870
feet on the floor

348
00:13:51,870 –> 00:13:54,180
chest up mm-hmm hands the backs of the

349
00:13:54,180 –> 00:13:56,820
thighs shift slightly back and then

350
00:13:56,820 –> 00:13:58,560
start to reach through the toes

351
00:13:58,560 –> 00:14:00,060
straighten your legs straighten your

352
00:14:00,060 –> 00:14:00,630
arms

353
00:14:00,630 –> 00:14:03,600
good keep the idea of the hip flexor

354
00:14:03,600 –> 00:14:05,460
crease the crease of the hips where your

355
00:14:05,460 –> 00:14:07,440
pants are wrinkling deepening as the

356
00:14:07,440 –> 00:14:09,660
chest lifts and widens elbows nice and

357
00:14:09,660 –> 00:14:10,260
straight

358
00:14:10,260 –> 00:14:12,840
good okay set it down that’s that’s two

359
00:14:12,840 –> 00:14:16,320
three more you got it all right lean

360
00:14:16,320 –> 00:14:18,720
back same thing feet on the floor lift

361
00:14:18,720 –> 00:14:21,550
open reach

362
00:14:21,550 –> 00:14:25,370
good mm-hmm what’s your there to think

363
00:14:25,370 –> 00:14:27,350
about the back ribs moving into the

364
00:14:27,350 –> 00:14:29,630
chest like they do an up dog the hip

365
00:14:29,630 –> 00:14:31,730
flexors working to pull the thigh bones

366
00:14:31,730 –> 00:14:32,840
to your chest

367
00:14:32,840 –> 00:14:38,000
good let’s set it down rest relax last

368
00:14:38,000 –> 00:14:41,990
to sit back mm-hmm lift up good and then

369
00:14:41,990 –> 00:14:43,730
find the breath so let it not feel

370
00:14:43,730 –> 00:14:45,920
frantic I did it feel

371
00:14:45,920 –> 00:14:48,050
I think the breath is moving just like

372
00:14:48,050 –> 00:14:51,160
it was in that very first Child’s Pose

373
00:14:51,160 –> 00:14:56,390
good and then set it down and rest so

374
00:14:56,390 –> 00:14:58,100
much about this is about committing to

375
00:14:58,100 –> 00:15:00,080
kind of doing it day in and day out

376
00:15:00,080 –> 00:15:02,360
knowing that one day it’s just going to

377
00:15:02,360 –> 00:15:04,490
happen so part of that is this work

378
00:15:04,490 –> 00:15:07,970
shift back lift the chest good last one

379
00:15:07,970 –> 00:15:10,570
arms out mm-hmm spread through the toes

380
00:15:10,570 –> 00:15:16,100
nice soft face good all right and then

381
00:15:16,100 –> 00:15:19,520
set it down rest take a moment and we’re

382
00:15:19,520 –> 00:15:21,020
going to combine that with the next pose

383
00:15:21,020 –> 00:15:21,830
we’re going to do

384
00:15:21,830 –> 00:15:23,780
navasana ardha navasana I’m gonna work

385
00:15:23,780 –> 00:15:26,480
the hip flexors a little bit more okay

386
00:15:26,480 –> 00:15:29,060
so wait back into your tush again feet

387
00:15:29,060 –> 00:15:31,070
onto the floor all right and then lift

388
00:15:31,070 –> 00:15:32,900
the chest up you can set it up the same

389
00:15:32,900 –> 00:15:35,570
way shift slightly back keep the collar

390
00:15:35,570 –> 00:15:37,580
bones wide pick your feet up off of the

391
00:15:37,580 –> 00:15:39,500
mat but and then straighten your legs

392
00:15:39,500 –> 00:15:40,760
all the way out and reach your arms

393
00:15:40,760 –> 00:15:43,520
forward okay from here exhale lower

394
00:15:43,520 –> 00:15:46,100
yourself down ardha navasana but keep

395
00:15:46,100 –> 00:15:48,680
the belly scooping mm-hmm toes spread

396
00:15:48,680 –> 00:15:51,830
wide collar bones wide now lead with the

397
00:15:51,830 –> 00:15:53,780
heart think hip flexor crease is going

398
00:15:53,780 –> 00:15:56,840
to work inhale back up navasana gorgeous

399
00:15:56,840 –> 00:16:00,680
exhale lower ardha navasana inhale lift

400
00:16:00,680 –> 00:16:04,190
and open exhale lower it down three more

401
00:16:04,190 –> 00:16:07,310
inhale exhale back down good keep

402
00:16:07,310 –> 00:16:08,990
reaching through the toes inhale lift up

403
00:16:08,990 –> 00:16:10,880
exhale lower it down

404
00:16:10,880 –> 00:16:15,620
last one in up exhale lower good and

405
00:16:15,620 –> 00:16:17,480
then hug your knees into your chest give

406
00:16:17,480 –> 00:16:20,200
them a little squeeze

407
00:16:20,740 –> 00:16:24,460
and then rock yourself up to sitting and

408
00:16:24,460 –> 00:16:27,160
then once you’re sitting and have you

409
00:16:27,160 –> 00:16:31,570
come forward to all fours I’m going to

410
00:16:31,570 –> 00:16:35,740
work on Lowell asana so little dangling

411
00:16:35,740 –> 00:16:38,860
action here alright so we’re going to

412
00:16:38,860 –> 00:16:40,870
come at this a few different ways so

413
00:16:40,870 –> 00:16:42,880
first we’re just going to start with

414
00:16:42,880 –> 00:16:45,430
hands on the blocks set them up just

415
00:16:45,430 –> 00:16:46,720
kind of halfway between your thighs and

416
00:16:46,720 –> 00:16:48,850
your hit or your knees and your hips and

417
00:16:48,850 –> 00:16:51,160
then make sure your hands are fully on

418
00:16:51,160 –> 00:16:52,930
to the block so no fingertips hanging

419
00:16:52,930 –> 00:16:54,220
off the edge you need to have that firm

420
00:16:54,220 –> 00:16:55,480
foundation that we set up at the

421
00:16:55,480 –> 00:16:57,310
beginning right so palms are firmly

422
00:16:57,310 –> 00:16:59,440
pressing and just you’re going to just

423
00:16:59,440 –> 00:17:01,270
keep your elbows straight and lean your

424
00:17:01,270 –> 00:17:02,830
chest slightly forward so that you will

425
00:17:02,830 –> 00:17:04,089
shift the weight into your fingertips

426
00:17:04,089 –> 00:17:06,309
now you’re going to think round your

427
00:17:06,309 –> 00:17:09,730
back round it a lot mm-hmm good scoop

428
00:17:09,730 –> 00:17:12,220
the belly up okay now start to work the

429
00:17:12,220 –> 00:17:13,660
crease of the hips again bring the

430
00:17:13,660 –> 00:17:16,000
thighs to your chest but hands pressing

431
00:17:16,000 –> 00:17:19,329
upper back rounding knees as close to

432
00:17:19,329 –> 00:17:21,160
the chin as you can get it now maybe put

433
00:17:21,160 –> 00:17:22,599
your right foot up an inch try to bring

434
00:17:22,599 –> 00:17:24,640
the heel to your tush gorgeous spread

435
00:17:24,640 –> 00:17:26,859
through the toes and then set that foot

436
00:17:26,859 –> 00:17:29,650
down left one pick the left one up again

437
00:17:29,650 –> 00:17:32,890
in round hands firm good set it down

438
00:17:32,890 –> 00:17:37,300
come down rest all right yeah very nice

439
00:17:37,300 –> 00:17:39,910
okay so this time and do the same thing

440
00:17:39,910 –> 00:17:41,770
and see if you can get both feet to come

441
00:17:41,770 –> 00:17:43,809
up even if it’s just for a second even

442
00:17:43,809 –> 00:17:45,429
if it’s just a little kick it doesn’t

443
00:17:45,429 –> 00:17:47,350
matter what just matters is committing

444
00:17:47,350 –> 00:17:49,300
to it every day a little more that

445
00:17:49,300 –> 00:17:50,950
moment when you want to crash into the

446
00:17:50,950 –> 00:17:53,020
ground if you can just hold it for one

447
00:17:53,020 –> 00:17:55,660
little microsecond longer that’s what

448
00:17:55,660 –> 00:17:56,559
makes all the difference

449
00:17:56,559 –> 00:17:58,960
so hands pressing same thing elbows

450
00:17:58,960 –> 00:18:00,970
squeezing straight start to round the

451
00:18:00,970 –> 00:18:02,230
upper back as you shift your weight

452
00:18:02,230 –> 00:18:04,360
forward into your fingertips now once

453
00:18:04,360 –> 00:18:06,160
the upper back is rounded I bones to

454
00:18:06,160 –> 00:18:07,990
chest lean a little more weight into the

455
00:18:07,990 –> 00:18:09,970
fingertips try to get both heels up good

456
00:18:09,970 –> 00:18:13,000
okay set it down rest excellent

457
00:18:13,000 –> 00:18:15,490
excellent excellent okay from here

458
00:18:15,490 –> 00:18:18,670
actually going to come to sitting with

459
00:18:18,670 –> 00:18:21,910
your legs out in front of you again

460
00:18:21,910 –> 00:18:24,590
of course sit with your legs out in

461
00:18:24,590 –> 00:18:27,290
front of you okay so we’re gonna work on

462
00:18:27,290 –> 00:18:30,230
dandasana pick up so this is kind of

463
00:18:30,230 –> 00:18:32,420
this start to how we’re gonna move into

464
00:18:32,420 –> 00:18:33,830
the pickup jump back ring do this one

465
00:18:33,830 –> 00:18:36,350
without blocks okay so hands just a

466
00:18:36,350 –> 00:18:38,030
little bit in front of your hips and

467
00:18:38,030 –> 00:18:40,070
then fingers spread wide again find that

468
00:18:40,070 –> 00:18:42,470
same firm anchor that we’ve been working

469
00:18:42,470 –> 00:18:44,780
the whole time right and then feet

470
00:18:44,780 –> 00:18:47,420
flexed I like to make Barbie feet here

471
00:18:47,420 –> 00:18:50,480
because they’re pretty and I don’t know

472
00:18:50,480 –> 00:18:52,160
it just makes it easier let’s just go

473
00:18:52,160 –> 00:18:54,290
with it okay so hands pressing and then

474
00:18:54,290 –> 00:18:56,090
you can do that same thing where the low

475
00:18:56,090 –> 00:18:57,740
belly’s going to start to scoop and

476
00:18:57,740 –> 00:18:59,120
you’re gonna round the upper back

477
00:18:59,120 –> 00:19:01,640
okay so press your hands down scoop the

478
00:19:01,640 –> 00:19:03,320
low belly round the upper back and start

479
00:19:03,320 –> 00:19:05,330
to pick your tush up okay now maybe one

480
00:19:05,330 –> 00:19:07,940
foot comes up a little bit good set it

481
00:19:07,940 –> 00:19:09,620
down maybe the other foot comes up a

482
00:19:09,620 –> 00:19:12,220
little bit set it down sit down rest

483
00:19:12,220 –> 00:19:14,450
alright do that again

484
00:19:14,450 –> 00:19:19,370
same thing so hands pressing round the

485
00:19:19,370 –> 00:19:21,500
upper back by pressing squeeze your arms

486
00:19:21,500 –> 00:19:23,510
in good pick one foot up think hip

487
00:19:23,510 –> 00:19:26,560
crease working set it down other foot up

488
00:19:26,560 –> 00:19:27,980
set it down

489
00:19:27,980 –> 00:19:30,170
okay sit down rest okay this last one

490
00:19:30,170 –> 00:19:31,670
and do the same thing as low lisanna

491
00:19:31,670 –> 00:19:33,980
maybe they both come up maybe they don’t

492
00:19:33,980 –> 00:19:36,050
what matters is the effort so here we go

493
00:19:36,050 –> 00:19:39,410
hands pressing outer arms in round your

494
00:19:39,410 –> 00:19:41,630
upper back good and then they come up

495
00:19:41,630 –> 00:19:43,820
alright work the hip crease a lot very

496
00:19:43,820 –> 00:19:46,610
very nice very very nice okay so from

497
00:19:46,610 –> 00:19:48,980
here let’s start to put it together a

498
00:19:48,980 –> 00:19:53,270
little bit more all right so I’m doing

499
00:19:53,270 –> 00:19:55,820
it booty heat variation so pick up and

500
00:19:55,820 –> 00:19:58,670
kind of fool a little a little situation

501
00:19:58,670 –> 00:20:01,490
okay so blocks go in the same place that

502
00:20:01,490 –> 00:20:03,170
you had them for Dende asana alright

503
00:20:03,170 –> 00:20:04,730
you’re going to cross your ankles and

504
00:20:04,730 –> 00:20:07,040
bring your thighs to your chest and

505
00:20:07,040 –> 00:20:09,320
you’re going to think tiny you need

506
00:20:09,320 –> 00:20:12,380
little compact shape okay so hand sew

507
00:20:12,380 –> 00:20:14,540
onto the blocks same thing fingers all

508
00:20:14,540 –> 00:20:17,000
on the blocks palms firmly plant it

509
00:20:17,000 –> 00:20:19,850
right and then you press down and start

510
00:20:19,850 –> 00:20:21,320
to lift yourself up straightening your

511
00:20:21,320 –> 00:20:23,690
arms once you’re up round the upper back

512
00:20:23,690 –> 00:20:26,090
a lot five bones to chest and try to get

513
00:20:26,090 –> 00:20:27,800
everything to come up off the mat first

514
00:20:27,800 –> 00:20:29,570
time let’s do it with just the toes down

515
00:20:29,570 –> 00:20:32,330
so toes down press down lift up and

516
00:20:32,330 –> 00:20:34,560
round good make you

517
00:20:34,560 –> 00:20:38,250
teeny teeny teeny tiny and then set it

518
00:20:38,250 –> 00:20:40,230
back down okay this time when you pick

519
00:20:40,230 –> 00:20:41,940
up we’re going to keep your thighs

520
00:20:41,940 –> 00:20:44,010
hugged in keep the feet up you’re gonna

521
00:20:44,010 –> 00:20:45,570
press your hands down try to pick the

522
00:20:45,570 –> 00:20:48,390
entire thing up no today it might be an

523
00:20:48,390 –> 00:20:50,520
inch today it might be a millimeter

524
00:20:50,520 –> 00:20:52,080
doesn’t matter what matters is the

525
00:20:52,080 –> 00:20:53,640
pressing down the rounding the blow

526
00:20:53,640 –> 00:20:55,860
belly scooping okay so here we go press

527
00:20:55,860 –> 00:20:58,230
down outer arms in pick everything up

528
00:20:58,230 –> 00:21:00,210
think thighs to chest heels to tush

529
00:21:00,210 –> 00:21:02,820
really really really little good set it

530
00:21:02,820 –> 00:21:06,420
down and rest all right are you ready

531
00:21:06,420 –> 00:21:08,610
you ready for the full thing okay so

532
00:21:08,610 –> 00:21:09,630
we’re going to combine kind of

533
00:21:09,630 –> 00:21:11,670
everything together now so you’re going

534
00:21:11,670 –> 00:21:13,620
to do that variation you just did and

535
00:21:13,620 –> 00:21:15,000
then you’re going to combine it with

536
00:21:15,000 –> 00:21:16,950
chaturanga as you shift forward and then

537
00:21:16,950 –> 00:21:18,900
at the very last second you’re going to

538
00:21:18,900 –> 00:21:21,570
resist the urge to crash into the ground

539
00:21:21,570 –> 00:21:23,460
you think thighs to the chest and try to

540
00:21:23,460 –> 00:21:24,930
shoot your legs back and end up and

541
00:21:24,930 –> 00:21:26,850
shutter on that so we’ll see how it goes

542
00:21:26,850 –> 00:21:28,560
we’ll give it a couple goes but let’s

543
00:21:28,560 –> 00:21:30,060
shift you forward a little bit here so

544
00:21:30,060 –> 00:21:33,120
that you end up with your feet on the

545
00:21:33,120 –> 00:21:39,600
mat all right so in your head you think

546
00:21:39,600 –> 00:21:42,120
today’s the day I’m going to do it and

547
00:21:42,120 –> 00:21:44,070
if it doesn’t happen you go maybe

548
00:21:44,070 –> 00:21:46,200
there’s always tomorrow no big deal all

549
00:21:46,200 –> 00:21:49,200
right hands pressing outer arms hugging

550
00:21:49,200 –> 00:21:51,690
in here we go you start to pick

551
00:21:51,690 –> 00:21:53,640
everything out make yourself really

552
00:21:53,640 –> 00:21:54,900
little start to shift the weight forward

553
00:21:54,900 –> 00:21:57,150
to your fingertips bend your elbows look

554
00:21:57,150 –> 00:21:58,770
for chaturanga the real-ass I can shoot

555
00:21:58,770 –> 00:22:01,620
it back excellent inhale go to up dog

556
00:22:01,620 –> 00:22:05,370
exhale press back downward facing all

557
00:22:05,370 –> 00:22:08,450
right look forward hop to sitting and

558
00:22:08,450 –> 00:22:12,210
let’s try that one more time oh very

559
00:22:12,210 –> 00:22:14,100
nice okay so one more time

560
00:22:14,100 –> 00:22:16,200
so as you press down and start to lift

561
00:22:16,200 –> 00:22:17,880
up I want you to take a little extra

562
00:22:17,880 –> 00:22:19,350
weight into your fingertips and think

563
00:22:19,350 –> 00:22:21,630
chaturanga okay so the thigh stay glued

564
00:22:21,630 –> 00:22:23,670
to the chest and you’ll have a little

565
00:22:23,670 –> 00:22:26,220
bit more hang time for the legs to shoot

566
00:22:26,220 –> 00:22:28,980
back okay so think really really tiny

567
00:22:28,980 –> 00:22:31,260
like Alice in Wonderland shrunk down

568
00:22:31,260 –> 00:22:34,950
here we go hands press press down lift

569
00:22:34,950 –> 00:22:36,960
up round shift the weight forward bend

570
00:22:36,960 –> 00:22:38,910
your elbows think belly-up Shikha legs

571
00:22:38,910 –> 00:22:41,150
gorgeous inhale updog

572
00:22:41,150 –> 00:22:42,330
X

573
00:22:42,330 –> 00:22:45,210
I’ll press back downward good drop your

574
00:22:45,210 –> 00:22:47,340
knees down and take child’s pose

575
00:22:47,340 –> 00:22:53,580
excellent excellent job just so super

576
00:22:53,580 –> 00:22:58,470
heavy on hip flexor and core work so I

577
00:22:58,470 –> 00:23:00,480
bet you could use a little backbend now

578
00:23:00,480 –> 00:23:03,450
so how about you roll up to sitting

579
00:23:03,450 –> 00:23:05,070
swing your legs around coming to laying

580
00:23:05,070 –> 00:23:12,960
on your back okay gently okay so let’s

581
00:23:12,960 –> 00:23:14,519
do bridge poses just because it’ll feel

582
00:23:14,519 –> 00:23:16,409
really good at this point it’s so feet

583
00:23:16,409 –> 00:23:18,240
hip distance apart just make sure the

584
00:23:18,240 –> 00:23:20,639
inner edges are parallel arms next to

585
00:23:20,639 –> 00:23:22,860
you once you think about your outer hip

586
00:23:22,860 –> 00:23:25,200
rising the inner thighs rolling down so

587
00:23:25,200 –> 00:23:27,059
inhale lift your hips up good once

588
00:23:27,059 –> 00:23:28,110
you’re there walk your shoulders

589
00:23:28,110 –> 00:23:30,299
underneath of you once there as far

590
00:23:30,299 –> 00:23:32,190
under as they’ll go try not to pull them

591
00:23:32,190 –> 00:23:34,320
away from your head adults you’re not

592
00:23:34,320 –> 00:23:37,080
flattening your neck and kind of opening

593
00:23:37,080 –> 00:23:39,659
up all of that stuff we just did so in

594
00:23:39,659 –> 00:23:41,940
her foot is grounding and your thighs

595
00:23:41,940 –> 00:23:44,789
are spinning down and then as the inner

596
00:23:44,789 –> 00:23:46,740
thighs spin down you think about your

597
00:23:46,740 –> 00:23:49,070
outer hips climbing up a little bit more

598
00:23:49,070 –> 00:23:51,570
and then just because we did all that

599
00:23:51,570 –> 00:23:54,149
upper back rounding as well make sure

600
00:23:54,149 –> 00:23:56,429
you’re pressing into the elbows wrists

601
00:23:56,429 –> 00:23:59,100
and shoulders all evenly and take the

602
00:23:59,100 –> 00:24:02,149
upper back into your chest a little bit

603
00:24:02,149 –> 00:24:05,970
and then splits your arms apart and nice

604
00:24:05,970 –> 00:24:07,740
and slowly roll yourself all the way

605
00:24:07,740 –> 00:24:10,380
down let’s just do one more of those

606
00:24:10,380 –> 00:24:13,789
because like that it will feel amazing

607
00:24:13,789 –> 00:24:17,340
alright a couple breaths in between and

608
00:24:17,340 –> 00:24:21,269
then lift it up lock it in starting to

609
00:24:21,269 –> 00:24:23,940
cool down and just slow the breath back

610
00:24:23,940 –> 00:24:26,840
down a little bit

611
00:24:29,640 –> 00:24:33,070
yeah just lifting the hips a little bit

612
00:24:33,070 –> 00:24:38,890
more just to open out what we did and

613
00:24:38,890 –> 00:24:42,070
then separate your arms apart and slowly

614
00:24:42,070 –> 00:24:44,620
roll yourself down and give your knees a

615
00:24:44,620 –> 00:24:47,020
nice big squeeze into your chest wrap

616
00:24:47,020 –> 00:24:48,880
your arms around your shin bones give

617
00:24:48,880 –> 00:24:51,070
them a hug little massage on your low

618
00:24:51,070 –> 00:24:54,880
back and then keep your right knee

619
00:24:54,880 –> 00:24:56,800
hugged in reach your left leg out set it

620
00:24:56,800 –> 00:24:58,540
all the way down on the floor and then

621
00:24:58,540 –> 00:24:59,890
drop your right knee over to the left

622
00:24:59,890 –> 00:25:02,290
take a little twist reach your right arm

623
00:25:02,290 –> 00:25:03,910
out look over your right shoulder and

624
00:25:03,910 –> 00:25:08,080
give you a little shove here so starting

625
00:25:08,080 –> 00:25:12,430
to unwind let your breath relax a little

626
00:25:12,430 –> 00:25:19,560
bit yourself move into the floor

627
00:25:23,000 –> 00:25:27,020
then come back up to Center and hug both

628
00:25:27,020 –> 00:25:29,000
knees into your chest give them good

629
00:25:29,000 –> 00:25:31,640
squeeze again and then keep your left

630
00:25:31,640 –> 00:25:33,620
knee hugged in to right leg out and then

631
00:25:33,620 –> 00:25:36,530
drop your right knee over to the left is

632
00:25:36,530 –> 00:25:42,800
out you can’t make it uneven again if

633
00:25:42,800 –> 00:25:44,330
your eyes are ready to be closed they

634
00:25:44,330 –> 00:25:46,990
can be closed

635
00:25:57,110 –> 00:26:00,720
come back up to Center again your knees

636
00:26:00,720 –> 00:26:06,000
one last hug in a good tight squeeze do

637
00:26:06,000 –> 00:26:07,800
anything you need to do in order to feel

638
00:26:07,800 –> 00:26:10,380
symmetrical and even and ready to take

639
00:26:10,380 –> 00:26:12,750
rest and then once you’re ready I’ll

640
00:26:12,750 –> 00:26:15,060
stretch your legs in front of you and

641
00:26:15,060 –> 00:26:17,340
you set up all of those poses before

642
00:26:17,340 –> 00:26:19,950
with such meticulousness so set this

643
00:26:19,950 –> 00:26:22,140
shavasana with the same amount of

644
00:26:22,140 –> 00:26:24,300
attention to detail so legs just wide

645
00:26:24,300 –> 00:26:26,070
enough it feels you like your inner

646
00:26:26,070 –> 00:26:28,320
thighs can relax up to the ceiling and

647
00:26:28,320 –> 00:26:30,660
shoulders down your back so your chest

648
00:26:30,660 –> 00:26:34,110
feels propped open and hands relaxed

649
00:26:34,110 –> 00:26:39,560
eyes closed and just soften your breath

650
00:26:39,680 –> 00:26:42,660
let it relax as the rest of your body

651
00:26:42,660 –> 00:26:46,860
relaxes giving yourself this final place

652
00:26:46,860 –> 00:26:51,230
of rest shavasana

653
00:29:33,210 –> 00:29:37,490
but your next breath be a little deeper

654
00:29:40,940 –> 00:29:43,249
and as you feel ready wiggle your

655
00:29:43,249 –> 00:29:48,679
fingers and toes a little bit stretch

656
00:29:48,679 –> 00:29:55,369
your arms back overhead reach Mount bend

657
00:29:55,369 –> 00:29:57,700
your knees set your feet on the floor

658
00:29:57,700 –> 00:30:00,229
nice and slowly roll yourself off to

659
00:30:00,229 –> 00:30:02,359
your right side just pause there for a

660
00:30:02,359 –> 00:30:05,830
moment before you sit all the way up

661
00:30:08,619 –> 00:30:10,970
press down to sit yourself all the way

662
00:30:10,970 –> 00:30:14,559
up come to comfortable cross legs

663
00:30:16,090 –> 00:30:18,830
through they’re setting up really tall

664
00:30:18,830 –> 00:30:20,599
and join your hands together in front of

665
00:30:20,599 –> 00:30:23,960
your heart lift your chest up for an

666
00:30:23,960 –> 00:30:26,570
inhale keep the left exhale just bow

667
00:30:26,570 –> 00:30:28,970
your chin down showing yourself a huge

668
00:30:28,970 –> 00:30:30,889
amount of gratitude for working so hard

669
00:30:30,889 –> 00:30:36,590
for practicing lift your chin open your

670
00:30:36,590 –> 00:30:38,679
eyes

671
00:30:53,650 –> 00:00:00,000
you

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