Yoga art

Yoga and the Art of Aging Full DVD Yoga Routine Week 1 full version.

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hi I’m Sasha this is Eleanor and this is

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Elle and together we’re going to take

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you through a seven week series on yoga

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and the art of Aging today is class 1

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and we’re going to be focusing on

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strengthening the core and spine

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stability so let’s begin by lying in

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shavasana

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so unfolding our legs and rolling down

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onto our back if you’ve got neck

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problems Ellen is going to demonstrate

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with a folded blanket underneath your

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head and if you don’t have neck problems

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I was going to demonstrate just lying on

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our back in shavasana so closing our

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eyes and have the arms a little bit away

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from the body and the palms facing up

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towards the ceiling quietening our mind

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and focusing in on our breath

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so letting ourselves be here now in this

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present moment long smooth and even

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breaths so on the inhalation breathing

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in through the nose and out through the

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nose and on the inhalation we need to

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fill the abdomen first and then the

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breath needs to move into the middle of

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the ribcage and then into the upper

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ribcage and on the exhalation we do the

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reverse so the upper ribcage the middle

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rib cage then softens and in the abdomen

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softens so keep focusing on allowing

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that to happen in through the nose out

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through the nose long smooth and even

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breaths so we do this at the beginning

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of class to focus our mind bring our

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attention to our breath and just to

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relax our body we will be taking the

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breath work throughout our whole entire

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class and it’s really important to

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breathe throughout the class so that

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tension does not build up in the body

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and when we’re ready let’s take a nice

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deep inhalation and inhaling the right

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arm above our heads rolling over to our

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right side and quietly come up to

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standing into Tadasana

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so Tadasana Mountain Pose

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standing tall and strong like a mountain

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so the feet need to be spread and broad

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and open if you have ankle problems knee

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problems lower back problems hip

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problems are menstruating or pregnant

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you need to stand like Eleanor and have

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your feet hip width apart if not stand

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with your feet together like myself or

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al so draw the energy up through the

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legs have the spine

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sticking the bones and the spine

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sticking one on top of the other keeping

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the shoulders nice and soft and relaxed

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and sighs the neck long crown of the

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head up towards the sky and again long

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smooth and even breaths so we’re going

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to begin by warming up the body

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increasing blood circulation and flow in

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how the arms up above the head and

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exhale look at us and all the way down

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inhale alternate our standing forward

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bend

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sit bones to the sky crown of the head

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to the floor now stepping the right leg

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back or jumping the feet back to plank

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and make sure that shoulders are over

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the wrists so Ellen our here is

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demonstrating the half plank so a full

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plank like Ellen’s doing ljumped back

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he’s doing the more advanced versions

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and the series so if you want to

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challenge yourself follow our if you’re

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finding it too challenging then you

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follow Eleanor so Ellen is down on her

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knees but she’s still got the body

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coming forward and the shoulders are

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still in line with the wrist wrists and

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the core is still engaged so you begin

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to start feeling after holding this for

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a little bit some heat building up on

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the core muscles and then we’re going to

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move back exhale we’re going to move

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back to utter mukha virasana so the

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buttocks moves back towards the heels

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keeping the arms nice and straight

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the palms still spread just like you

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didn’t downward-facing dog and now we’re

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going to inhale up to upward facing dog

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excellent and then we’re going to lift

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from our core back to downward facing

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dog and we’re going to take long smooth

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and even breaths here about five and

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total and and downward dog the feet are

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always helped with the part never

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together and the hands are always

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shoulder with the part breath is long

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smooth and even and hands are spread the

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shoulders move up towards the pelvis the

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sit bones the other bones that you sit

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on that you can feel that are up bony

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when you’re sitting down on a hard floor

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they lift up towards the sky and the

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legs are nice and straight

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and then when we’re ready we’re going to

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either step back with our right leg in

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between our hands or owl’s going to show

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us jumping back and Lewton asana and

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then we’re going to come into orkut

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asana and reaching up towards the sky

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and hands bring the hands to prayer

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position inhaling and exhaling and again

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inhale the arms up and exhale Orcutt

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asana so drawing the sideways in towards

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the spine and skin on either side of the

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navel and towards the navel alternate on

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up and stepping or jumping back to plank

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make sure again your shoulders are over

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your wrists and make sure that your

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bottoms not sticking up in the air that

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the bottom is down and the tail bones

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long towards the heels long smooth and

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even breaths

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and bending the knees coming back to

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utter mukha virasana I’m straight in how

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leg through draw the chest nice and

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through arms nice and straight

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use your core muscles here and lift back

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to downward-facing dog

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long smooth and even breaths making sure

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that the shoulders move towards the

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public so not round by the ears like

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this this is a common mistake for

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beginners and downward facing dog we

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want to keep the shoulders nice and

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broad the hands broad the shoulders

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broad and the feet nice and broad good

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and stepping the left leg forward or

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jumping the feet in uttanasana in orkut

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asana powerful pose and then reaching up

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towards the sky ahead hands down to

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prayer and two more times through and

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inhaling the arms up above the and

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exhale all Bukit asana and uttanasana

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and stiffing or stepping the right foot

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back or jumping both feet back to plank

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it’s good so you can see on our that the

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tailbone here is nice and long that the

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legs are nice extended and the heels are

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away just make sure that that outer

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ankles don’t roll out this can happen as

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well so want to keep the body in a nice

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straight line straight line so the

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energy is flowing nice and freely and

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you can see that the neck is nice and

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free and the crown of the head is moving

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forward to the front of the mat here

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it’s looking great

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and let’s move to utter mukha virasana

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that’s a tan Ellen or if you just hit

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your knees a little bit wider so you can

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if you finally met challenging just take

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the knees wider and the toes together

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this is a little bit easier and creates

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a little bit more space for the body and

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upward facing dog so make sure you’re

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using the core muscles and your upward

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facing dog so you’re not squeezing into

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your lower back and downward facing dog

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because so you can see here on our that

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he’s got the hands pressing down into

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the met evenly and he’s got the arms

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nice and straight so that inner elbows

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are moving in towards one another can

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you just bend your arms for me l so

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sometimes this is what happens for

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beginners with downward dog so we really

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need to focus on keeping the elbows nice

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and shoulders down the spine set bones

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lifting feet spread and long smooth and

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even breaths and I’ll come and join in

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again for the last one and stiffing the

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right leg forward in between the hands

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or jumping back in Boonton asana and

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ocut asana and pressing down through the

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feet inhale up and exhale down to prayer

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position inhale exhale here and last one

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inhaling the arms up above the head and

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aquata sana an alternate summer

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four would been and stepping or jumping

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your left leg back see that plank

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long smooth and even breaths and at a

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MOOC of your asana an upward facing dog

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that if you’re finding that it’s coming

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into your lower back a little bit in the

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suppose you just can come up to here you

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don’t need to straighten the arms but

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you really need to make sure that you’re

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engaging your core so you’re not

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crunching into your lower back

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particularly if you have lower back

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problems exhale back to downward facing

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dog

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and in stiffing the left leg forward or

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jumping the feet together in orkut asana

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and and and exhale down hands into

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prayer and we’re going to continue

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warming up the body continue warming up

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the legs and the core and we’re going to

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come and Orcutt asana again so we’re

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going to hold orkut asana this time

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taking long smooth and even breaths and

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just like we did in plank the tailbone

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comes long and down and the core muscles

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move in towards the spine now just make

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sure that the knees don’t come together

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so Ellen has got it really nice the

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knees over the second toe here that’s

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really good and the next nice and long

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and the palms are facing one another and

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then we’re going to exhale and we’re

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going to bend all the way down to

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uttanasana good and we can see again the

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crown of the head is towards the floor

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and the sit bones here they lift up as

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much as you can up towards the sky and

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always always shoulders towards the

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sacrum so the sacrum is a triangular

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bone at the back of your pelvis so

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always scapular to sacrum keep the

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breaths long smooth and even and

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continue to work the legs and feet just

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like you didn’t downward-facing dog and

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then we’ll come into Curtis inner again

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so bending the knees long smooth and

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even breaths so if you’re finding with

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us that when you’re coming through doing

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the practice with us that we’re holding

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the poses for too long then you just

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need to come out and rest and come back

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and when the breath is calm down so you

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never want to come to a place where the

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breath is caught or stuck or you’re

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feeling out of breath and when you’re

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really pressing through the heels

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reaching up towards

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sky and hands back to prayer position

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for Tadasana inhale exhale here and two

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more times

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inhaling the arms up and exhale Orcutt

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asana God so keeping the scapular down

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towards the sacrum core muscles working

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make sure the weight is in the heels so

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00:15:10,230 –> 00:15:12,810
often in this pose students take the

261
00:15:12,810 –> 00:15:14,430
weight into the balls of the feet if you

262
00:15:14,430 –> 00:15:15,720
just take the weights forward a little

263
00:15:15,720 –> 00:15:17,220
bit more elements see these guys are so

264
00:15:17,220 –> 00:15:18,600
great that I have to take them into

265
00:15:18,600 –> 00:15:20,700
mistakes so that there’s more weight

266
00:15:20,700 –> 00:15:22,290
into the cars you really want to be

267
00:15:22,290 –> 00:15:24,000
feeling it and the thighs because this

268
00:15:24,000 –> 00:15:26,370
pose is all about toning and

269
00:15:26,370 –> 00:15:29,250
strengthening the thighs inner and outer

270
00:15:29,250 –> 00:15:32,100
and hips around that core area there and

271
00:15:32,100 –> 00:15:38,490
coming down to uttanasana good long

272
00:15:38,490 –> 00:15:41,070
smooth and even breaths so auto-tuned

273
00:15:41,070 –> 00:15:44,430
asana standing forward bend is great for

274
00:15:44,430 –> 00:15:45,690
stretching out the back of the

275
00:15:45,690 –> 00:15:48,840
hamstrings so with our core area which

276
00:15:48,840 –> 00:15:51,300
is from here up to here we want it to

277
00:15:51,300 –> 00:15:53,370
strengthen but we also want flexibility

278
00:15:53,370 –> 00:15:55,500
there as well so for a lot of people

279
00:15:55,500 –> 00:15:57,210
their lower back problems actually come

280
00:15:57,210 –> 00:15:59,280
from to tighter hamstrings so this

281
00:15:59,280 –> 00:16:00,840
little series here we’re doing is

282
00:16:00,840 –> 00:16:03,720
strengthening with the quadriceps and

283
00:16:03,720 –> 00:16:06,360
the back of the hamstring as well as

284
00:16:06,360 –> 00:16:08,160
stretching it and coming into all Kurtis

285
00:16:08,160 –> 00:16:10,760
honor again

286
00:16:19,580 –> 00:16:23,260
great long smooth and even breaths and

287
00:16:23,260 –> 00:16:25,600
pressing down through the heels and

288
00:16:25,600 –> 00:16:29,089
coming up standing that’s a ten hands

289
00:16:29,089 –> 00:16:32,930
down to prayer position good inhale

290
00:16:32,930 –> 00:16:35,420
exhale here and we’ve got one more

291
00:16:35,420 –> 00:16:38,620
so orkut asana

292
00:16:44,040 –> 00:16:48,000
god so keep the tailbone long that’s

293
00:16:48,000 –> 00:16:51,030
that good so that we’re not sticking our

294
00:16:51,030 –> 00:16:53,760
butt out here like a duck so we really

295
00:16:53,760 –> 00:16:55,160
want to keep it

296
00:16:55,160 –> 00:16:59,040
tailbone long this way it’s good and the

297
00:16:59,040 –> 00:17:00,600
shoulders down so soften the throat

298
00:17:00,600 –> 00:17:02,700
that’s always a good way to tell if

299
00:17:02,700 –> 00:17:04,980
you’re straining too much just by

300
00:17:04,980 –> 00:17:06,510
checking in with your throat and seeing

301
00:17:06,510 –> 00:17:07,380
how soft it is

302
00:17:07,380 –> 00:17:14,390
uttanasana great keep the feet broad

303
00:17:14,390 –> 00:17:18,449
keep the legs working so for some of you

304
00:17:18,449 –> 00:17:21,449
you can see on Eleanor here her legs are

305
00:17:21,449 –> 00:17:23,579
nice and straight she’s got reasonably

306
00:17:23,579 –> 00:17:25,589
good to hamstring flexibility for al

307
00:17:25,589 –> 00:17:27,750
it’s a little bit more challenging so

308
00:17:27,750 –> 00:17:29,400
his knees are a little bit softer and

309
00:17:29,400 –> 00:17:30,900
that’s fine too you’ll still feel the

310
00:17:30,900 –> 00:17:33,360
stretch up the back of the hamstring so

311
00:17:33,360 –> 00:17:35,820
the aim is to get to the straight knees

312
00:17:35,820 –> 00:17:38,160
but that’s fine too with slightly soft

313
00:17:38,160 –> 00:17:40,230
knees now from here what we’re going to

314
00:17:40,230 –> 00:17:42,630
do is we’re going to come back up to

315
00:17:42,630 –> 00:17:47,570
utkatasana for a couple of breaths and

316
00:17:47,570 –> 00:17:49,770
then we’re actually going to bend all

317
00:17:49,770 –> 00:17:51,900
the way down use your hands to help

318
00:17:51,900 –> 00:17:54,600
squat all the way down and let’s come to

319
00:17:54,600 –> 00:17:56,540
laying on our backs

320
00:17:56,540 –> 00:18:02,660
so we’ll keep warming up the core so

321
00:18:02,900 –> 00:18:06,930
arms up above the head good and it has

322
00:18:06,930 –> 00:18:09,750
desana so the legs are in Tadasana the

323
00:18:09,750 –> 00:18:12,450
palms are facing one another good and

324
00:18:12,450 –> 00:18:14,490
then we’re going to curl up through the

325
00:18:14,490 –> 00:18:17,160
spine so bring the hands back up past

326
00:18:17,160 –> 00:18:19,050
the shoulders take the chin into the

327
00:18:19,050 –> 00:18:21,150
chest curl up through the spine curl up

328
00:18:21,150 –> 00:18:22,980
chin to chest curl up through the spine

329
00:18:22,980 –> 00:18:23,820
come up to sitting

330
00:18:23,820 –> 00:18:27,120
reaching forward towards the toes that’s

331
00:18:27,120 –> 00:18:29,910
it X that’s good and then rolling back

332
00:18:29,910 –> 00:18:35,250
down again roll roll roll roll roll good

333
00:18:35,250 –> 00:18:38,490
so moving up vertebra by vertebra when

334
00:18:38,490 –> 00:18:40,590
you come up to sitting so really warming

335
00:18:40,590 –> 00:18:42,690
up the core muscles and again so we just

336
00:18:42,690 –> 00:18:46,280
keep going with us it’s up inhaling

337
00:18:46,280 –> 00:18:49,020
curling up through the spine reaching

338
00:18:49,020 –> 00:18:53,810
forward towards the toes and then

339
00:18:53,810 –> 00:18:57,180
rolling back down so you can work just

340
00:18:57,180 –> 00:18:57,690
with your

341
00:18:57,690 –> 00:19:00,659
breathe here if you need to inhaling and

342
00:19:00,659 –> 00:19:03,210
exhaling good and then coming forward

343
00:19:03,210 –> 00:19:07,080
again so when you come down reaching the

344
00:19:07,080 –> 00:19:09,299
arms through tucking the chin into the

345
00:19:09,299 –> 00:19:11,850
chest and it’s at reach the fingertips

346
00:19:11,850 –> 00:19:17,039
towards the toes and then back down

347
00:19:17,039 –> 00:19:19,429
again

348
00:19:24,200 –> 00:19:27,419
that’s looking great and let’s do five

349
00:19:27,419 –> 00:19:29,309
more of these so tacking the chin into

350
00:19:29,309 –> 00:19:38,729
the chest reaching forward and down

351
00:19:38,729 –> 00:19:41,059
again

352
00:19:44,050 –> 00:19:47,180
so make sure when you come down as well

353
00:19:47,180 –> 00:19:49,670
that you’re cooling down vertebrae by

354
00:19:49,670 –> 00:19:52,760
vertebrae so you can see as Ellender

355
00:19:52,760 –> 00:19:54,530
comes up she’s taking the chin into the

356
00:19:54,530 –> 00:19:55,880
chest she’s keeping the shoulders down

357
00:19:55,880 –> 00:19:58,880
using your core and reaching forward

358
00:19:58,880 –> 00:20:00,860
so again Ellen I can come right down

359
00:20:00,860 –> 00:20:02,600
where you can just come forward to touch

360
00:20:02,600 –> 00:20:05,210
your toes and cooling that down so guys

361
00:20:05,210 –> 00:20:07,130
just keep going with your breath or for

362
00:20:07,130 –> 00:20:08,600
some of you you might not be able to

363
00:20:08,600 –> 00:20:10,280
touch your toes even and that’s fine you

364
00:20:10,280 –> 00:20:16,520
just come as far forward as you can so

365
00:20:16,520 –> 00:20:18,470
this pose is really good for

366
00:20:18,470 –> 00:20:20,660
strengthening your core muscles but

367
00:20:20,660 –> 00:20:22,520
actually encouraging the core muscles to

368
00:20:22,520 –> 00:20:24,380
work again so if it’s particularly for

369
00:20:24,380 –> 00:20:26,390
women after they’ve had babies what

370
00:20:26,390 –> 00:20:28,310
tends to happen is these whole core

371
00:20:28,310 –> 00:20:31,160
muscles and abdominal areas they is what

372
00:20:31,160 –> 00:20:33,080
we say they switch off and they forget

373
00:20:33,080 –> 00:20:35,900
how to work and this is a really good

374
00:20:35,900 –> 00:20:37,910
basic exercise to turn these core

375
00:20:37,910 –> 00:20:39,920
muscles on again and to encourage them

376
00:20:39,920 –> 00:20:43,130
and teach them how to support the spine

377
00:20:43,130 –> 00:20:50,750
in a healthy way so as we know it’s

378
00:20:50,750 –> 00:20:52,100
really important to build up our

379
00:20:52,100 –> 00:20:53,990
strength in our core muscles to help

380
00:20:53,990 –> 00:20:56,390
have a healthy lower back so as I

381
00:20:56,390 –> 00:20:58,490
mentioned before often lower back

382
00:20:58,490 –> 00:21:01,190
problems are from tight hamstrings but

383
00:21:01,190 –> 00:21:05,060
also from weakness in the abdominal area

384
00:21:05,060 –> 00:21:07,220
so let’s do a couple more what are we up

385
00:21:07,220 –> 00:21:12,530
to guys I forgot I’m not camping let’s

386
00:21:12,530 –> 00:21:15,050
do we’ll do one more after this one so

387
00:21:15,050 –> 00:21:17,920
rolling back down

388
00:21:22,930 –> 00:21:26,730
right in last one

389
00:21:31,650 –> 00:21:36,000
good so and just stay here and I’ll join

390
00:21:36,000 –> 00:21:39,660
them into sitting and then we’re going

391
00:21:39,660 –> 00:21:41,850
to cross the legs over right leg in

392
00:21:41,850 –> 00:21:44,400
front and ours going to show us a nice

393
00:21:44,400 –> 00:21:46,110
jump back to downward-facing dog

394
00:21:46,110 –> 00:21:50,880
or like Eleanor and I stepping back to

395
00:21:50,880 –> 00:21:53,720
downward-facing dog

396
00:21:54,080 –> 00:21:57,240
and walking the feet in towards the

397
00:21:57,240 –> 00:22:02,850
hands and rolling up through the spine

398
00:22:02,850 –> 00:22:04,860
now if you suffer from low blood

399
00:22:04,860 –> 00:22:07,440
pressure just make sure that you roll up

400
00:22:07,440 –> 00:22:10,350
through the spine really slowly here

401
00:22:10,350 –> 00:22:12,540
okay and if you still find that you’re

402
00:22:12,540 –> 00:22:14,220
feeling dizzy then you probably need to

403
00:22:14,220 –> 00:22:18,120
take it even slower still okay we’re

404
00:22:18,120 –> 00:22:19,950
going to carry on with some standing

405
00:22:19,950 –> 00:22:23,130
poses now to continue to strengthen the

406
00:22:23,130 –> 00:22:25,920
legs so we’re going to come into garuda

407
00:22:25,920 –> 00:22:29,070
sana which is eagle pose so right side

408
00:22:29,070 –> 00:22:31,590
we’ll lift up the right leg and we wrap

409
00:22:31,590 –> 00:22:34,050
it around the left leg now for some of

410
00:22:34,050 –> 00:22:36,150
you you won’t be able to get the leg all

411
00:22:36,150 –> 00:22:39,600
the way around so you can see with ll

412
00:22:39,600 –> 00:22:41,670
who can get the leg all the way around

413
00:22:41,670 –> 00:22:44,640
and Ellen is just putting it across and

414
00:22:44,640 –> 00:22:46,740
that’s great too and then we bring the

415
00:22:46,740 –> 00:22:50,280
left arm up and we wrap the right arm

416
00:22:50,280 –> 00:22:53,040
around so again if you can’t get the

417
00:22:53,040 –> 00:22:55,410
palms together then you just work them

418
00:22:55,410 –> 00:23:02,190
together like so okay so this pose is

419
00:23:02,190 –> 00:23:04,800
really good for creating balance and

420
00:23:04,800 –> 00:23:08,220
poise so if you fall out of the pose

421
00:23:08,220 –> 00:23:10,620
don’t worry about it just take a couple

422
00:23:10,620 –> 00:23:12,600
of breaths in Tadasana and then just

423
00:23:12,600 –> 00:23:15,360
come back into the pose so with with any

424
00:23:15,360 –> 00:23:17,429
balance pose you need to find a spot on

425
00:23:17,429 –> 00:23:19,470
the floor and that will help you balance

426
00:23:19,470 –> 00:23:22,320
and quiet on the mind so a few more

427
00:23:22,320 –> 00:23:23,160
breaths here

428
00:23:23,160 –> 00:23:26,429
and then when you’re ready coming out

429
00:23:26,429 –> 00:23:29,550
reaching up towards the sky take the

430
00:23:29,550 –> 00:23:32,160
feet hip width apart and we’ll come down

431
00:23:32,160 –> 00:23:38,340
into uttanasana or if you can holding on

432
00:23:38,340 –> 00:23:41,100
to the big toe into padding gustafson

433
00:23:41,100 –> 00:23:45,590
and witches hand to big toe pose

434
00:23:52,080 –> 00:23:55,570
so with hand big toe pose you can see

435
00:23:55,570 –> 00:23:57,669
here with Eleanor she’s got these two

436
00:23:57,669 –> 00:23:59,590
fingers and they wrap around your big

437
00:23:59,590 –> 00:24:02,529
toe and if you can’t hold the big toes

438
00:24:02,529 –> 00:24:03,880
in there it’s fine just either

439
00:24:03,880 –> 00:24:06,909
fingertips on the floor or you can cross

440
00:24:06,909 –> 00:24:09,580
the arms over like so and we’ll just

441
00:24:09,580 –> 00:24:11,230
remember to change the cross on the

442
00:24:11,230 –> 00:24:14,140
other side and it’s rolling up through

443
00:24:14,140 –> 00:24:20,140
the spine great nice and slowly chin to

444
00:24:20,140 –> 00:24:22,000
chest just like we did on the floor and

445
00:24:22,000 –> 00:24:24,130
bringing the head up last so we don’t

446
00:24:24,130 –> 00:24:26,679
get lots of blood rushing and then left

447
00:24:26,679 –> 00:24:28,779
side for gutter dice on us or lifting up

448
00:24:28,779 –> 00:24:35,789
the left leg and wrapping it around and

449
00:24:35,789 –> 00:24:45,070
right arm up and lift our wrapping so

450
00:24:45,070 –> 00:24:48,549
gutter dust and the Eagle pose so that

451
00:24:48,549 –> 00:24:51,250
hands here are in line with the nose and

452
00:24:51,250 –> 00:24:53,590
that the hands are pointing directly up

453
00:24:53,590 –> 00:24:57,730
towards the sky that’s it so they’re not

454
00:24:57,730 –> 00:25:00,130
too far back towards can you bring your

455
00:25:00,130 –> 00:25:01,600
hands back towards your forehead out

456
00:25:01,600 –> 00:25:03,490
there like that so make sure they’re

457
00:25:03,490 –> 00:25:05,200
parallel so this is a really good

458
00:25:05,200 –> 00:25:06,429
stretch for stretching out your

459
00:25:06,429 –> 00:25:10,390
shoulders and also for creating strength

460
00:25:10,390 –> 00:25:13,419
in your legs so as I showed before your

461
00:25:13,419 –> 00:25:16,360
core is really from here to here so we

462
00:25:16,360 –> 00:25:18,940
need to work on strengthening that

463
00:25:18,940 –> 00:25:20,860
particularly the tops of the thighs and

464
00:25:20,860 –> 00:25:22,960
us woman as we get older we’ll know

465
00:25:22,960 –> 00:25:25,919
about that so lifting up through now

466
00:25:25,919 –> 00:25:31,179
reaching up towards the sky and coming

467
00:25:31,179 –> 00:25:33,940
down again padding gustas Anna so again

468
00:25:33,940 –> 00:25:36,460
either holding on to the big toes or

469
00:25:36,460 –> 00:25:39,340
just crossing the arms over and remember

470
00:25:39,340 –> 00:25:41,950
if you cross the arms over to change the

471
00:25:41,950 –> 00:25:45,090
crossover this time

472
00:26:00,880 –> 00:26:07,160
and rolling up through the spine and

473
00:26:07,160 –> 00:26:09,200
we’re going to come into heat up hard

474
00:26:09,200 –> 00:26:12,350
and gustas and a hand to big toe pose so

475
00:26:12,350 –> 00:26:15,320
I’ll just demonstrate the pose and then

476
00:26:15,320 –> 00:26:17,270
Alan Ellen will show you the variations

477
00:26:17,270 –> 00:26:21,320
so hand a big toe pose just like we were

478
00:26:21,320 –> 00:26:22,970
doing holding on to the big toe with the

479
00:26:22,970 –> 00:26:25,250
finger up and then the leg comes

480
00:26:25,250 –> 00:26:30,860
straight out the front like so so Alan

481
00:26:30,860 –> 00:26:32,990
know is going to use a chair and I was

482
00:26:32,990 –> 00:26:36,020
going to use a strap and we’ll start off

483
00:26:36,020 –> 00:26:42,410
until a sauna so Ellen is going to use

484
00:26:42,410 –> 00:26:44,150
the back of the chair here but if you’re

485
00:26:44,150 –> 00:26:46,220
finding even that’s too high for you if

486
00:26:46,220 –> 00:26:47,960
your hamstrings are really tight then

487
00:26:47,960 –> 00:26:50,000
you can turn the chair around and use

488
00:26:50,000 –> 00:26:51,650
the seat so here’s whatever height as

489
00:26:51,650 –> 00:26:56,150
feels comfortable for you okay so when

490
00:26:56,150 –> 00:26:57,830
we’re ready starting always starting off

491
00:26:57,830 –> 00:27:00,200
in Tadasana connecting to our breath and

492
00:27:00,200 –> 00:27:02,990
just lifting the left leg oh sorry the

493
00:27:02,990 –> 00:27:07,700
right leg up and if you’re using the

494
00:27:07,700 –> 00:27:10,520
stretch just taking the strap around the

495
00:27:10,520 –> 00:27:15,260
ball of the foot that’s it and if you

496
00:27:15,260 –> 00:27:17,780
using the chair like Alan here she’s got

497
00:27:17,780 –> 00:27:19,370
the right leg on the back of the chair

498
00:27:19,370 –> 00:27:21,590
that’s it and Ellen oh if you bring your

499
00:27:21,590 –> 00:27:26,240
arms up above the head yeah or you can

500
00:27:26,240 –> 00:27:27,710
leave your hands on your hips like

501
00:27:27,710 –> 00:27:29,780
eleanor was doing if this variation is

502
00:27:29,780 –> 00:27:32,570
challenging with the arms up orell here

503
00:27:32,570 –> 00:27:34,760
he’s got his hand right hand onto the

504
00:27:34,760 –> 00:27:38,450
strap and the left hand onto his hip so

505
00:27:38,450 –> 00:27:42,560
long smooth and even breaths well so

506
00:27:42,560 –> 00:27:46,100
again with your balances don’t worry if

507
00:27:46,100 –> 00:27:47,450
you fall out and if you do a bit of

508
00:27:47,450 –> 00:27:48,890
wobbling these guys have done a lot of

509
00:27:48,890 –> 00:27:50,480
yoga and they still wobble around a

510
00:27:50,480 –> 00:27:52,670
little bit sometimes so that’s fine you

511
00:27:52,670 –> 00:27:54,710
just find your focus find your spot on

512
00:27:54,710 –> 00:27:57,080
the floor so again these poses are

513
00:27:57,080 –> 00:27:58,760
really good for strengthening the

514
00:27:58,760 –> 00:28:01,370
muscles and our legs and particularly

515
00:28:01,370 –> 00:28:04,490
our upper thighs long smooth even

516
00:28:04,490 –> 00:28:06,170
breaths and they also create

517
00:28:06,170 –> 00:28:09,440
centeredness and poise so you’ll notice

518
00:28:09,440 –> 00:28:12,290
how focused your mind comes when you do

519
00:28:12,290 –> 00:28:13,610
practice

520
00:28:13,610 –> 00:28:18,760
standing balances and let’s release and

521
00:28:18,760 –> 00:28:22,730
we’re going to just come into we’ll come

522
00:28:22,730 –> 00:28:27,790
into the other side so left leg lifting

523
00:28:28,870 –> 00:28:32,000
so either onto the chair again hands on

524
00:28:32,000 –> 00:28:34,010
to hip so as I said before you can

525
00:28:34,010 –> 00:28:35,950
either keep your hands on your hips here

526
00:28:35,950 –> 00:28:38,900
with the shot Ellen has got her lovely

527
00:28:38,900 –> 00:28:40,429
shoulders down whoo spine down towards

528
00:28:40,429 –> 00:28:43,100
your sacrum and it underneath leg is

529
00:28:43,100 –> 00:28:45,320
straight as well and then reaching the

530
00:28:45,320 –> 00:28:48,470
arms up above the head or if you’re

531
00:28:48,470 –> 00:28:50,330
using the strap and you don’t have to

532
00:28:50,330 –> 00:28:52,340
have we’ve got these yoga straps here

533
00:28:52,340 –> 00:28:53,809
but if you don’t have yoga straps at

534
00:28:53,809 –> 00:28:55,669
home then you can just use a belt or

535
00:28:55,669 –> 00:28:57,559
your dressing-gown cord or whatever

536
00:28:57,559 –> 00:28:59,840
you’ve got handy and the other hand goes

537
00:28:59,840 –> 00:29:03,320
on to the hips so long smooth and even

538
00:29:03,320 –> 00:29:07,429
breaths good really stretching out the

539
00:29:07,429 –> 00:29:09,740
back of the hamstrings now in these

540
00:29:09,740 –> 00:29:11,299
balances the other thing that you need

541
00:29:11,299 –> 00:29:13,400
to do in balance poses is to always work

542
00:29:13,400 –> 00:29:14,840
the core and that always helps your

543
00:29:14,840 –> 00:29:17,620
balance so squeezing the side waist in

544
00:29:17,620 –> 00:29:22,700
towards the spine and the side columns

545
00:29:22,700 –> 00:29:24,590
or the skin on either side of the navel

546
00:29:24,590 –> 00:29:28,179
and towards the belly button and

547
00:29:29,410 –> 00:29:35,270
releasing down good coming back to

548
00:29:35,270 –> 00:29:39,080
Tadasana and we’re going to move coming

549
00:29:39,080 –> 00:29:42,500
back reaching up towards the sky inhale

550
00:29:42,500 –> 00:29:45,650
up towards the sky and coming down to

551
00:29:45,650 –> 00:29:47,750
uttanasana and I’ll move Elemis chair

552
00:29:47,750 –> 00:29:50,150
out of the way for here and stepping

553
00:29:50,150 –> 00:29:53,350
back to downward facing dog

554
00:29:58,110 –> 00:30:00,220
and we’re going to come into

555
00:30:00,220 –> 00:30:03,970
virabhadrasana 1 warrior pose and we’re

556
00:30:03,970 –> 00:30:05,830
going to come into this through a three

557
00:30:05,830 –> 00:30:07,690
what’s called three-legged dog so we’re

558
00:30:07,690 –> 00:30:09,520
going to lift the right leg up and when

559
00:30:09,520 –> 00:30:11,650
you do this make sure that you keep the

560
00:30:11,650 –> 00:30:14,230
balance even through the shoulders so

561
00:30:14,230 –> 00:30:15,910
we’re not leaning off to one side can

562
00:30:15,910 –> 00:30:17,920
you lean off to one side our this is

563
00:30:17,920 –> 00:30:20,170
what tends to happen and the hips tend

564
00:30:20,170 –> 00:30:21,910
to twist a little bit so really try and

565
00:30:21,910 –> 00:30:24,670
keep the hips nice and square just like

566
00:30:24,670 –> 00:30:27,070
I was and the hips shoulders nice and

567
00:30:27,070 –> 00:30:30,280
square and when you ready step the right

568
00:30:30,280 –> 00:30:32,800
leg through in between the hands now if

569
00:30:32,800 –> 00:30:34,780
you have to some of you won’t be able to

570
00:30:34,780 –> 00:30:37,060
get that lovely sweep through like Alan

571
00:30:37,060 –> 00:30:39,670
Alan adjusted if I demonstrate you might

572
00:30:39,670 –> 00:30:41,530
sort of get the leg here and then you

573
00:30:41,530 –> 00:30:43,210
have to kind of walk forward a little

574
00:30:43,210 –> 00:30:45,340
bit and that’s totally fine

575
00:30:45,340 –> 00:30:48,010
but what is important that you get the

576
00:30:48,010 –> 00:30:50,470
knee in line with the ankle that the

577
00:30:50,470 –> 00:30:52,480
needs not over the ankle otherwise you

578
00:30:52,480 –> 00:30:56,200
can risk damaging your knee okay and

579
00:30:56,200 –> 00:30:58,090
we’re going to reach up now to warrior

580
00:30:58,090 –> 00:31:00,730
one so reach the hands up towards the

581
00:31:00,730 –> 00:31:02,880
sky

582
00:31:03,150 –> 00:31:06,580
fantastic and so you can see here Alan’s

583
00:31:06,580 –> 00:31:09,310
got a hat arms at palms facing one

584
00:31:09,310 –> 00:31:13,270
another and Al’s got his palms or hands

585
00:31:13,270 –> 00:31:15,280
shoulder width apart so either version

586
00:31:15,280 –> 00:31:17,770
is fine if you can’t bring the hands

587
00:31:17,770 –> 00:31:19,570
together and keep the arm straight then

588
00:31:19,570 –> 00:31:22,810
you need to bring the palms shoulder

589
00:31:22,810 –> 00:31:23,770
width apart

590
00:31:23,770 –> 00:31:26,290
so again chicken with your throat make

591
00:31:26,290 –> 00:31:30,610
sure it’s nice and soft and the breath

592
00:31:30,610 –> 00:31:33,310
is long smooth and even and try and make

593
00:31:33,310 –> 00:31:34,810
sure that the back leg is nice and

594
00:31:34,810 –> 00:31:38,680
straight and then exhale down hands all

595
00:31:38,680 –> 00:31:43,380
the way down good and stepping back to

596
00:31:43,380 –> 00:31:45,420
downward facing dog

597
00:31:45,420 –> 00:31:48,690
good take a couple of breaths here

598
00:31:48,690 –> 00:31:52,030
downward dog is a recovery pose now for

599
00:31:52,030 –> 00:31:54,460
you who it guys who have beginners or

600
00:31:54,460 –> 00:31:55,840
haven’t done much yoga downward dog

601
00:31:55,840 –> 00:31:57,640
doesn’t even feel like a recovery pose

602
00:31:57,640 –> 00:31:59,170
but the more that you do it the more it

603
00:31:59,170 –> 00:32:01,090
will you’ll find that it’s a comfort

604
00:32:01,090 –> 00:32:03,340
pose that you’ll really enjoy doing okay

605
00:32:03,340 –> 00:32:05,910
and left side lifting the left leg

606
00:32:05,910 –> 00:32:09,120
three-legged dog

607
00:32:10,040 –> 00:32:12,179
it’s that keeping the hips nice and

608
00:32:12,179 –> 00:32:13,070
square

609
00:32:13,070 –> 00:32:15,360
it’s that weight into the shoulders nice

610
00:32:15,360 –> 00:32:19,920
and square good so and then the left leg

611
00:32:19,920 –> 00:32:23,610
through and again if you can’t just

612
00:32:23,610 –> 00:32:25,380
sweep it through take a couple of steps

613
00:32:25,380 –> 00:32:28,620
that’s fine so you can see here with

614
00:32:28,620 –> 00:32:29,970
Ellen Ellen were that they’ve got the

615
00:32:29,970 –> 00:32:32,520
back leg nice and long so really try and

616
00:32:32,520 –> 00:32:35,300
keep that leg nice and long really

617
00:32:35,300 –> 00:32:37,650
lifting up the kneecap and then when

618
00:32:37,650 –> 00:32:39,570
you’re ready inhaling the arms up above

619
00:32:39,570 –> 00:32:45,390
the head so and this is quite a balanced

620
00:32:45,390 –> 00:32:46,980
pose because we’ve got the back heel off

621
00:32:46,980 –> 00:32:49,350
so again you really need to work on

622
00:32:49,350 –> 00:32:51,720
working the thighs and in particular

623
00:32:51,720 –> 00:32:53,940
squeezing the outer hips and towards one

624
00:32:53,940 –> 00:32:55,710
another so now part of your core and

625
00:32:55,710 –> 00:32:58,470
again the sideways and towards the spine

626
00:32:58,470 –> 00:33:01,020
and the skin on either side of the navel

627
00:33:01,020 –> 00:33:02,429
and towards the spine and that will all

628
00:33:02,429 –> 00:33:04,980
help your balance yeah your core

629
00:33:04,980 –> 00:33:07,710
stability balance so that’s the best way

630
00:33:07,710 –> 00:33:09,660
to build core stability is by practicing

631
00:33:09,660 –> 00:33:11,370
balancing poses where they naturally

632
00:33:11,370 –> 00:33:14,250
have to engage and exhale the hands all

633
00:33:14,250 –> 00:33:18,059
the way down and stepping back to

634
00:33:18,059 –> 00:33:20,780
downward-facing dog

635
00:33:20,929 –> 00:33:23,940
fantastic and then what we’re going to

636
00:33:23,940 –> 00:33:26,610
do here is we’re going to bend the knees

637
00:33:26,610 –> 00:33:28,470
and come through to sitting on our

638
00:33:28,470 –> 00:33:30,660
bottom so our will demonstrate we with a

639
00:33:30,660 –> 00:33:33,330
nice jump through and Elinor and I will

640
00:33:33,330 –> 00:33:34,950
just come through crossing the legs

641
00:33:34,950 –> 00:33:38,970
through and standing sitting in denned

642
00:33:38,970 –> 00:33:42,540
asana and we’re going to roll down

643
00:33:42,540 –> 00:33:46,110
through the spine rolling down through

644
00:33:46,110 –> 00:33:48,540
the spine vertebra by vertebra and then

645
00:33:48,540 –> 00:33:53,670
arms above the head and then we’re going

646
00:33:53,670 –> 00:33:57,320
to lift the legs up to 90 degrees

647
00:34:00,150 –> 00:34:03,360
got long smooth and even breaths and

648
00:34:03,360 –> 00:34:06,060
we’re going to exhale the legs down to

649
00:34:06,060 –> 00:34:08,790
just off the floor so exhaling the legs

650
00:34:08,790 –> 00:34:10,889
are nice and straight to just off the

651
00:34:10,889 –> 00:34:13,920
floor here good and then bending the

652
00:34:13,920 –> 00:34:16,530
knees into the chest and legs all the

653
00:34:16,530 –> 00:34:18,449
way back up feet all the way back up and

654
00:34:18,449 –> 00:34:21,690
exhaling down so working with the breath

655
00:34:21,690 –> 00:34:24,030
so you might been doing a little bit

656
00:34:24,030 –> 00:34:25,710
faster than us or a little bit slower

657
00:34:25,710 –> 00:34:27,389
next spine and we’re going to do ten of

658
00:34:27,389 –> 00:34:30,989
them okay and up again now what’s

659
00:34:30,989 –> 00:34:33,750
important here is that the lower back is

660
00:34:33,750 –> 00:34:37,020
in contact with the floor so it doesn’t

661
00:34:37,020 –> 00:34:38,969
need to be pressed hard onto the floor

662
00:34:38,969 –> 00:34:41,730
but it does need to be in contact if

663
00:34:41,730 –> 00:34:43,590
it’s arching but typically when the legs

664
00:34:43,590 –> 00:34:46,199
come down then what you need to do is

665
00:34:46,199 –> 00:34:47,940
you need to bend the knees so I’m going

666
00:34:47,940 –> 00:34:49,980
to ask Elinor to demonstrate this pose

667
00:34:49,980 –> 00:34:51,989
when you do the whole thing with bent

668
00:34:51,989 –> 00:34:54,420
knees so you bring the legs feet up a

669
00:34:54,420 –> 00:34:56,190
little bit just to the earth that’s it

670
00:34:56,190 –> 00:34:58,350
and then come down so you can do it like

671
00:34:58,350 –> 00:35:01,170
this with the knees bent yeah if you

672
00:35:01,170 –> 00:35:03,390
have lower back problems then this is

673
00:35:03,390 –> 00:35:04,860
definitely the variation that you should

674
00:35:04,860 –> 00:35:07,110
be doing with a knees bent or if you

675
00:35:07,110 –> 00:35:08,880
know you’ve got weak abdominal you

676
00:35:08,880 –> 00:35:11,280
haven’t long had a baby then you need to

677
00:35:11,280 –> 00:35:12,930
be doing the variation with the legs

678
00:35:12,930 –> 00:35:17,690
bent okay make sure that you keep the

679
00:35:17,690 –> 00:35:21,840
breath and the throat soft so again as I

680
00:35:21,840 –> 00:35:23,730
mentioned earlier to make sure that

681
00:35:23,730 –> 00:35:25,650
you’re not straining make sure that the

682
00:35:25,650 –> 00:35:28,620
throat is really soft and when you’ve

683
00:35:28,620 –> 00:35:31,620
done your 10 you can have a hard-earned

684
00:35:31,620 –> 00:35:36,260
wrist little wrist and shavasana

685
00:35:37,770 –> 00:35:40,550
since spread

686
00:35:41,820 –> 00:35:46,350
and the legs nice and strong with the

687
00:35:46,350 –> 00:35:48,300
knees together so the tendency in this

688
00:35:48,300 –> 00:35:50,100
pose is for the knees to come apart so

689
00:35:50,100 –> 00:35:51,390
you really want to keep them nice and

690
00:35:51,390 –> 00:35:54,060
together to keep the energy focused in

691
00:35:54,060 –> 00:35:58,230
on your core and your Center so after

692
00:35:58,230 –> 00:36:00,960
your last one bringing the arms down and

693
00:36:00,960 –> 00:36:03,510
having a wrist and Shiva snow like we

694
00:36:03,510 –> 00:36:05,370
started at the beginning so the legs are

695
00:36:05,370 –> 00:36:08,880
wide the hands and arms are a little bit

696
00:36:08,880 –> 00:36:10,710
away from the body and the palms are up

697
00:36:10,710 –> 00:36:15,030
towards the sky so just a few breaths

698
00:36:15,030 –> 00:36:17,070
here we don’t want to get too relaxed

699
00:36:17,070 –> 00:36:19,230
and then when we’re really inhaling the

700
00:36:19,230 –> 00:36:24,240
arms up above the head and we’re going

701
00:36:24,240 –> 00:36:26,190
to repeat but we’re going to do the

702
00:36:26,190 –> 00:36:28,170
circles the other way so this time we’ll

703
00:36:28,170 –> 00:36:30,000
bring our legs up to 90 degrees again

704
00:36:30,000 –> 00:36:34,230
and this time bend the knees into the

705
00:36:34,230 –> 00:36:38,400
chest and exhale the legs out nice and

706
00:36:38,400 –> 00:36:41,580
long along the floor outlets lay good

707
00:36:41,580 –> 00:36:43,590
and then inhaling them all the way back

708
00:36:43,590 –> 00:36:50,430
up again and down and exhaling good and

709
00:36:50,430 –> 00:36:53,670
then back up that’s it so again if

710
00:36:53,670 –> 00:36:55,110
you’re finding that the lower back is

711
00:36:55,110 –> 00:36:58,290
lifting off it’s really really important

712
00:36:58,290 –> 00:37:01,230
that you take the bent knee variation or

713
00:37:01,230 –> 00:37:03,150
if you find that you’re getting a sore

714
00:37:03,150 –> 00:37:05,940
lower back say after four or five then

715
00:37:05,940 –> 00:37:07,620
you probably need to make the circles

716
00:37:07,620 –> 00:37:10,320
smaller or four or five is all you can

717
00:37:10,320 –> 00:37:11,610
do at the moment and that will gradually

718
00:37:11,610 –> 00:37:14,400
build up with time so as you practice

719
00:37:14,400 –> 00:37:16,020
these the strength will build up and

720
00:37:16,020 –> 00:37:17,850
you’ll be able to do more and the legs

721
00:37:17,850 –> 00:37:21,210
will be able to become straighter so you

722
00:37:21,210 –> 00:37:23,250
can see with Ellen Elna the arms are

723
00:37:23,250 –> 00:37:25,620
nice and straight above the head and the

724
00:37:25,620 –> 00:37:30,450
palms are facing one another so again

725
00:37:30,450 –> 00:37:32,910
for beginners often the arms are bent

726
00:37:32,910 –> 00:37:36,120
and elbows are sort of pointing really

727
00:37:36,120 –> 00:37:37,860
actual walls the sky so you want to try

728
00:37:37,860 –> 00:37:40,110
and keep the elbows down as much as you

729
00:37:40,110 –> 00:37:45,120
can and keep the neck soft and the face

730
00:37:45,120 –> 00:37:47,610
soft and the breath soft so what are we

731
00:37:47,610 –> 00:37:48,910
up to guys

732
00:37:48,910 –> 00:37:52,630
eight so we’ve got two more to go and

733
00:37:52,630 –> 00:37:56,790
then shavasana again well done

734
00:38:04,140 –> 00:38:07,200
and in rest’ ink when you really in

735
00:38:07,200 –> 00:38:09,680
shavasana

736
00:38:16,780 –> 00:38:19,670
so then there’s also the opposite is

737
00:38:19,670 –> 00:38:22,370
true if you’ve been practicing this DVD

738
00:38:22,370 –> 00:38:24,170
for a little while and you’re feeling

739
00:38:24,170 –> 00:38:26,180
that your core is getting really strong

740
00:38:26,180 –> 00:38:27,740
you can do as many of these as you want

741
00:38:27,740 –> 00:38:30,530
you can do 20 circles each way to really

742
00:38:30,530 –> 00:38:34,460
build up that core strength okay we’re

743
00:38:34,460 –> 00:38:36,260
going to work on strengthening our lower

744
00:38:36,260 –> 00:38:39,620
back now which is an area often

745
00:38:39,620 –> 00:38:42,410
overlooked and it’s also a reason why we

746
00:38:42,410 –> 00:38:45,530
get lower back pain as well is from weak

747
00:38:45,530 –> 00:38:47,690
lower back so we’re going to roll onto

748
00:38:47,690 –> 00:38:49,460
our tummy so if you guys roll over to

749
00:38:49,460 –> 00:38:52,160
your right and then just swivel your

750
00:38:52,160 –> 00:38:54,470
legs around behind so the heads are at

751
00:38:54,470 –> 00:38:55,850
the front of the mat and we’re laying

752
00:38:55,850 –> 00:39:03,980
down onto our tummies okay and we’re

753
00:39:03,980 –> 00:39:05,480
going to start off with bhujangasana

754
00:39:05,480 –> 00:39:08,600
which is cobra pose and we’re bringing

755
00:39:08,600 –> 00:39:11,180
to bring the hand’s underneath the

756
00:39:11,180 –> 00:39:16,190
shoulders so both hands underneath the

757
00:39:16,190 –> 00:39:19,070
shoulders good and again just like we

758
00:39:19,070 –> 00:39:21,530
did in plank the shoulders are down

759
00:39:21,530 –> 00:39:24,140
towards the sacrum and the sacrum and

760
00:39:24,140 –> 00:39:26,450
tailbone is down towards the heels so

761
00:39:26,450 –> 00:39:27,950
even when you’re laying here on the

762
00:39:27,950 –> 00:39:30,080
floor the tailbone and sacrum need to be

763
00:39:30,080 –> 00:39:31,520
long and the core muscles will be

764
00:39:31,520 –> 00:39:33,650
engaging and all back bending and all

765
00:39:33,650 –> 00:39:36,440
back strengthening exercises it’s really

766
00:39:36,440 –> 00:39:37,850
important that the core muscles are

767
00:39:37,850 –> 00:39:41,690
working okay and we’re going to end Hale

768
00:39:41,690 –> 00:39:45,820
and we’re going to lift the head off and

769
00:39:45,820 –> 00:39:49,340
lift the hands off as well so don’t use

770
00:39:49,340 –> 00:39:51,860
the hands to lift you up have the hands

771
00:39:51,860 –> 00:39:54,200
lift it off that’s it like I’ll hear so

772
00:39:54,200 –> 00:39:55,670
Allen is using the hands of it that’s

773
00:39:55,670 –> 00:39:57,950
fine just stay there Elinore good and

774
00:39:57,950 –> 00:40:00,140
Al’s strengthening his back with lifting

775
00:40:00,140 –> 00:40:02,540
our hands off keep the throat soft so as

776
00:40:02,540 –> 00:40:04,400
you can see al hasn’t been able to lift

777
00:40:04,400 –> 00:40:06,890
as high as Elinor but that’s fine that

778
00:40:06,890 –> 00:40:11,870
will come and down we go and with the

779
00:40:11,870 –> 00:40:14,060
hand’s underneath the shoulders push

780
00:40:14,060 –> 00:40:16,850
back to Adam uka veer us and afford hero

781
00:40:16,850 –> 00:40:20,330
pose lengthening out the lower back just

782
00:40:20,330 –> 00:40:22,670
a breath here just to stretch out the

783
00:40:22,670 –> 00:40:25,240
lower back and then coming forward again

784
00:40:25,240 –> 00:40:27,770
so as you come forward to plank and then

785
00:40:27,770 –> 00:40:30,589
lower yourself down good

786
00:40:30,589 –> 00:40:33,920
and again so lifting the hands off and

787
00:40:33,920 –> 00:40:35,599
then lifting the upper body

788
00:40:35,599 –> 00:40:39,979
that’s such up by not using the hands so

789
00:40:39,979 –> 00:40:41,839
that we’re actually using the back

790
00:40:41,839 –> 00:40:43,880
building up the strength and our lower

791
00:40:43,880 –> 00:40:46,789
back the legs are together and they’re

792
00:40:46,789 –> 00:40:50,479
nice and active breath long smooth and

793
00:40:50,479 –> 00:40:53,359
even and coming all the way back down

794
00:40:53,359 –> 00:40:56,210
and then press back to utter mukha

795
00:40:56,210 –> 00:41:05,359
virasana again arms nice and straight

796
00:41:05,359 –> 00:41:08,089
hands spread and then coming forward

797
00:41:08,089 –> 00:41:16,460
again and this time this last one we’re

798
00:41:16,460 –> 00:41:19,190
going to use the hands on the mat so I

799
00:41:19,190 –> 00:41:21,109
will keep his hands on the match and

800
00:41:21,109 –> 00:41:22,969
then we’re going to lift up

801
00:41:22,969 –> 00:41:28,130
straightening the arms so it doesn’t

802
00:41:28,130 –> 00:41:29,329
matter if you can’t get the arms

803
00:41:29,329 –> 00:41:31,249
completely straight so bhujangasana

804
00:41:31,249 –> 00:41:33,890
cobra pose if you can imagine a Cobra

805
00:41:33,890 –> 00:41:36,469
before it strikes that’s it keeping the

806
00:41:36,469 –> 00:41:39,410
shoulders down the spine now if this is

807
00:41:39,410 –> 00:41:41,029
too intense your other version is you

808
00:41:41,029 –> 00:41:42,979
can take the hands nice and wide so you

809
00:41:42,979 –> 00:41:45,339
can hit them even wider than your match

810
00:41:45,339 –> 00:41:48,680
thanks how so just up a little bit

811
00:41:48,680 –> 00:41:50,539
shoulders down the spine breaths move

812
00:41:50,539 –> 00:41:54,769
and all the way back down and then

813
00:41:54,769 –> 00:41:58,509
lifting back to utter mukha virasana

814
00:42:01,229 –> 00:42:04,869
so as I was saying these back bending

815
00:42:04,869 –> 00:42:08,619
poses they strengthen the back and they

816
00:42:08,619 –> 00:42:11,890
strengthen tone their kidneys and liver

817
00:42:11,890 –> 00:42:15,189
and they also encourage brain and body

818
00:42:15,189 –> 00:42:17,049
connection so they get that connection

819
00:42:17,049 –> 00:42:18,729
happening a little bit better so they’re

820
00:42:18,729 –> 00:42:20,890
great for children to practice so let’s

821
00:42:20,890 –> 00:42:23,739
coming forward again laying on our

822
00:42:23,739 –> 00:42:25,390
tummies and this time we’re going to

823
00:42:25,390 –> 00:42:28,569
come into shallow bassinger locust pose

824
00:42:28,569 –> 00:42:30,849
and so we’ll have the hands down behind

825
00:42:30,849 –> 00:42:35,410
us let’s up shoulders down the spine and

826
00:42:35,410 –> 00:42:38,349
legs active and again tailbone long and

827
00:42:38,349 –> 00:42:40,209
we’re already working the core muscles

828
00:42:40,209 –> 00:42:42,789
so again we’re going to do three and the

829
00:42:42,789 –> 00:42:44,709
first one what we’re going to do is just

830
00:42:44,709 –> 00:42:47,469
lifting upper body up first so their

831
00:42:47,469 –> 00:42:49,390
forehead comes off first

832
00:42:49,390 –> 00:42:52,509
and in the shoulders so the legs are

833
00:42:52,509 –> 00:42:54,429
staying down on the floor and we’re just

834
00:42:54,429 –> 00:42:56,679
lifting the upper body up long smooth

835
00:42:56,679 –> 00:42:58,869
and even breaths and really make sure

836
00:42:58,869 –> 00:43:01,839
you’re working the core muscles sides of

837
00:43:01,839 –> 00:43:04,059
the waist into the spine and skin on

838
00:43:04,059 –> 00:43:06,339
either side of the navel and towards the

839
00:43:06,339 –> 00:43:10,779
navel and exhale down and then bring the

840
00:43:10,779 –> 00:43:12,489
hand’s underneath the shoulders again

841
00:43:12,489 –> 00:43:17,699
and then push back atom uka virasana

842
00:43:21,479 –> 00:43:25,929
good so as we looked at earlier elements

843
00:43:25,929 –> 00:43:27,939
got who needs a little bit wider so that

844
00:43:27,939 –> 00:43:29,829
variations a little bit easier with the

845
00:43:29,829 –> 00:43:31,689
toes together and the knees wide and

846
00:43:31,689 –> 00:43:35,219
then coming Ford again

847
00:43:38,779 –> 00:43:43,909
and arms down two more to go and this

848
00:43:43,909 –> 00:43:47,299
time we’re going to lift up just the

849
00:43:47,299 –> 00:43:50,929
legs so lifting the legs so keep the

850
00:43:50,929 –> 00:43:53,029
legs nice and straight you can see here

851
00:43:53,029 –> 00:43:54,919
with Ellen Ellen that I’ve got the legs

852
00:43:54,919 –> 00:43:58,130
nice and straight so they’re not bending

853
00:43:58,130 –> 00:44:00,199
bend your knees so they’re not bending

854
00:44:00,199 –> 00:44:01,999
and the legs aren’t why take your legs

855
00:44:01,999 –> 00:44:03,919
wide so this can happen in the heels

856
00:44:03,919 –> 00:44:06,919
apart yeah so legs are nice and straight

857
00:44:06,919 –> 00:44:08,179
and the knees are nice and together

858
00:44:08,179 –> 00:44:11,559
that’s a and release down

859
00:44:11,559 –> 00:44:15,939
and hand’s underneath the shoulders and

860
00:44:15,939 –> 00:44:19,219
releasing all the way back so I forgot

861
00:44:19,219 –> 00:44:21,019
to mention for guys laying on the

862
00:44:21,019 –> 00:44:22,219
tummies and doing these back

863
00:44:22,219 –> 00:44:24,349
strengthening poses they might need to

864
00:44:24,349 –> 00:44:26,959
make a few adjustments okay so that it’s

865
00:44:26,959 –> 00:44:29,150
comfortable for them and if for woman if

866
00:44:29,150 –> 00:44:30,650
your pubic bone is pressing into the mat

867
00:44:30,650 –> 00:44:32,359
you can get a blanket to lay on

868
00:44:32,359 –> 00:44:34,729
underneath you so last one let’s come

869
00:44:34,729 –> 00:44:44,119
forward so and this time we’re going to

870
00:44:44,119 –> 00:44:46,939
do both the upper body and the legs so

871
00:44:46,939 –> 00:44:50,919
when we’re ready inhaling and lifting up

872
00:44:50,919 –> 00:44:53,989
so inhaling and keep breathing long

873
00:44:53,989 –> 00:44:57,109
smooth and even breaths so the arms

874
00:44:57,109 –> 00:44:59,839
fingertips reaching back towards the

875
00:44:59,839 –> 00:45:04,099
heels the toes reaching towards the wall

876
00:45:04,099 –> 00:45:06,079
or the space behind you

877
00:45:06,079 –> 00:45:09,799
last couple of breaths and release all

878
00:45:09,799 –> 00:45:13,659
the way back down hand’s underneath and

879
00:45:13,659 –> 00:45:15,979
pressing all the way back to Adam uka

880
00:45:15,979 –> 00:45:19,489
virasana good taking couple of breaths

881
00:45:19,489 –> 00:45:24,949
here so in other MOOC of your arsenal

882
00:45:24,949 –> 00:45:26,749
just why we’re breathing here and having

883
00:45:26,749 –> 00:45:29,299
a little rest you can see the L is a

884
00:45:29,299 –> 00:45:31,640
little bit higher so he hasn’t got us

885
00:45:31,640 –> 00:45:33,529
full head on the mat so it’s better to

886
00:45:33,529 –> 00:45:35,659
have the head like this and the spine

887
00:45:35,659 –> 00:45:38,359
and a nice alignment then to try and get

888
00:45:38,359 –> 00:45:39,859
here take your head down to the mat for

889
00:45:39,859 –> 00:45:42,169
me out and see how the line of energy

890
00:45:42,169 –> 00:45:44,239
has really dropped so we want to keep

891
00:45:44,239 –> 00:45:46,099
the energy nice and fly you can see the

892
00:45:46,099 –> 00:45:48,169
shoulders sort of coming together here

893
00:45:48,169 –> 00:45:49,489
we always want to keep the shoulders

894
00:45:49,489 –> 00:45:52,159
nice and broad and we always want to

895
00:45:52,159 –> 00:45:52,610
keep me

896
00:45:52,610 –> 00:45:59,840
get up fantastic and then we’re going to

897
00:45:59,840 –> 00:46:03,220
come to laying on our backs

898
00:46:09,310 –> 00:46:13,010
and let’s bring the arms out to the side

899
00:46:13,010 –> 00:46:15,230
palms facing up towards the sky and then

900
00:46:15,230 –> 00:46:19,820
bend the knees into the chest we’re just

901
00:46:19,820 –> 00:46:21,530
going to come into a nice easy side

902
00:46:21,530 –> 00:46:23,600
twist so taking the knees over towards

903
00:46:23,600 –> 00:46:26,830
the right palm

904
00:46:28,060 –> 00:46:32,060
gosh that’s up so trying to keep the

905
00:46:32,060 –> 00:46:34,070
knees together and the other thing in

906
00:46:34,070 –> 00:46:36,500
this pose is that the top knee will

907
00:46:36,500 –> 00:46:38,360
often sort of slip back so you want to

908
00:46:38,360 –> 00:46:40,250
keep the knees stacking one on top of

909
00:46:40,250 –> 00:46:42,800
the other like so and keep the shoulders

910
00:46:42,800 –> 00:46:45,530
down the spine the arms extended from

911
00:46:45,530 –> 00:46:46,790
fingertip to fingertip

912
00:46:46,790 –> 00:46:54,620
and the breath soft and then when we’re

913
00:46:54,620 –> 00:46:59,690
ready inhaling back to the middle and to

914
00:46:59,690 –> 00:47:02,420
the other side so this is a really nice

915
00:47:02,420 –> 00:47:04,580
pose if you get a lot of back pain so

916
00:47:04,580 –> 00:47:06,140
you can just do it laying on the floor

917
00:47:06,140 –> 00:47:08,450
any time so not you don’t have to do

918
00:47:08,450 –> 00:47:10,340
poses before or after this is just a

919
00:47:10,340 –> 00:47:12,590
pose you can lie down and do any of

920
00:47:12,590 –> 00:47:14,420
you’ve got a couple of spare minutes and

921
00:47:14,420 –> 00:47:16,490
it just really helps stretch out that

922
00:47:16,490 –> 00:47:20,270
lower back it’s sticking the knees one

923
00:47:20,270 –> 00:47:25,540
on top of the other good

924
00:47:25,930 –> 00:47:28,880
so I can also help release sciatic pain

925
00:47:28,880 –> 00:47:31,580
as well that shooting pain that you get

926
00:47:31,580 –> 00:47:39,550
down the back of the legs crush and

927
00:47:39,550 –> 00:47:44,630
inhaling the legs back up gosh

928
00:47:44,630 –> 00:47:46,970
and if we roll over to our right side

929
00:47:46,970 –> 00:47:48,800
and come to sitting in dandasana and

930
00:47:48,800 –> 00:47:50,180
we’ll just finish off with passion

931
00:47:50,180 –> 00:47:59,860
what’s an asana so we’re going to do

932
00:47:59,860 –> 00:48:06,290
it’s sitting in den desana so that hands

933
00:48:06,290 –> 00:48:08,900
by the buttocks the shoulders are down

934
00:48:08,900 –> 00:48:10,850
the spine the crown of the head is

935
00:48:10,850 –> 00:48:13,490
moving up towards the sky and we’re

936
00:48:13,490 –> 00:48:15,500
grounding down evenly into the earth

937
00:48:15,500 –> 00:48:18,410
through the sit bones so you might be

938
00:48:18,410 –> 00:48:20,330
sitting more on one set by than the

939
00:48:20,330 –> 00:48:21,830
other so I really just try to make sure

940
00:48:21,830 –> 00:48:24,230
that that’s even and the legs are what

941
00:48:24,230 –> 00:48:26,540
we say taught us and legs so like we did

942
00:48:26,540 –> 00:48:28,010
at the beginning in class and Mountain

943
00:48:28,010 –> 00:48:29,869
Pose and we had our legs nice and active

944
00:48:29,869 –> 00:48:32,720
and our feet broad and spread we do the

945
00:48:32,720 –> 00:48:35,660
same here and end asana and when we’re

946
00:48:35,660 –> 00:48:37,609
really inhaling the arms up above the

947
00:48:37,609 –> 00:48:45,500
head and then coming forward good and

948
00:48:45,500 –> 00:48:47,150
what you can do if you’ve got some

949
00:48:47,150 –> 00:48:49,640
folded blankets because we want to start

950
00:48:49,640 –> 00:48:53,090
winding down now before we do shavasana

951
00:48:53,090 –> 00:48:55,040
you can take a couple of blankets or a

952
00:48:55,040 –> 00:48:57,830
couple of pillows and do some head

953
00:48:57,830 –> 00:48:59,560
support so I’m going to give out a

954
00:48:59,560 –> 00:49:03,859
couple of blankets and she just comes

955
00:49:03,859 –> 00:49:07,100
forward so that the head is resting here

956
00:49:07,100 –> 00:49:10,369
on the blankets the arms are nice and

957
00:49:10,369 –> 00:49:13,010
soft the shoulders are still moving down

958
00:49:13,010 –> 00:49:15,020
the spine so it’s really important and

959
00:49:15,020 –> 00:49:18,200
your board bends as have expressive

960
00:49:18,200 –> 00:49:20,390
every pose to have the shoulders down

961
00:49:20,390 –> 00:49:22,580
the spine now the main reason for that

962
00:49:22,580 –> 00:49:24,530
is that the lungs come right up to the

963
00:49:24,530 –> 00:49:26,150
collarbones right up to here they’re

964
00:49:26,150 –> 00:49:28,310
actually quite a big organ they come

965
00:49:28,310 –> 00:49:30,740
right up to here so we need to when we

966
00:49:30,740 –> 00:49:32,510
left the shoulders up like this which we

967
00:49:32,510 –> 00:49:34,430
tend to do in daily life and we take

968
00:49:34,430 –> 00:49:36,230
that into a yoga practice we’re

969
00:49:36,230 –> 00:49:37,400
shortening our breaths

970
00:49:37,400 –> 00:49:38,210
so we really

971
00:49:38,210 –> 00:49:40,670
to keep the shoulders down and then the

972
00:49:40,670 –> 00:49:42,950
lungs can breathe nice and freely and

973
00:49:42,950 –> 00:49:50,089
the mind can become soft so here he

974
00:49:50,089 –> 00:49:52,970
hasn’t got support and that’s fine too

975
00:49:52,970 –> 00:49:55,250
or what you can do the other variation

976
00:49:55,250 –> 00:50:00,890
that we can do is use a chair so again

977
00:50:00,890 –> 00:50:02,839
any chair will do that you’ve got around

978
00:50:02,839 –> 00:50:10,339
home where do you want to but put it

979
00:50:10,339 –> 00:50:13,369
back and we’ll go up Ella and our

980
00:50:13,369 –> 00:50:15,740
blanket for the chair has a little bit

981
00:50:15,740 –> 00:50:17,089
of a wooden edge there

982
00:50:17,089 –> 00:50:19,520
so it’s nice and soft for us for head so

983
00:50:19,520 –> 00:50:20,570
this pose here

984
00:50:20,570 –> 00:50:23,300
paschimottanasana at the end it’s all

985
00:50:23,300 –> 00:50:27,320
about softening and relaxing so you want

986
00:50:27,320 –> 00:50:28,580
to make it reasonably comfortable

987
00:50:28,580 –> 00:50:31,839
there’s still work going on in the legs

988
00:50:31,839 –> 00:50:34,580
but the shoulders are soft the arms are

989
00:50:34,580 –> 00:50:36,800
soft the mind are soft and the breath is

990
00:50:36,800 –> 00:50:40,070
soft so passion motion asana is intense

991
00:50:40,070 –> 00:50:41,810
backstreets so you’re stretching out the

992
00:50:41,810 –> 00:50:44,290
whole back of the legs and the back

993
00:50:44,290 –> 00:50:46,880
you’re quiet and inglis is a great pose

994
00:50:46,880 –> 00:50:48,770
for quietening the central nervous

995
00:50:48,770 –> 00:50:51,560
system it’s a really great pose if

996
00:50:51,560 –> 00:50:53,930
you’re having problems sleeping so

997
00:50:53,930 –> 00:50:55,970
before you go to bed or if you go to bed

998
00:50:55,970 –> 00:50:57,500
and you find you can’t sleep get up and

999
00:50:57,500 –> 00:50:59,060
do this one particularly with the head

1000
00:50:59,060 –> 00:51:01,400
support it and just focus on your breath

1001
00:51:01,400 –> 00:51:02,780
and you’ll find that you’ll be able to

1002
00:51:02,780 –> 00:51:06,290
quiet yourself down so just a few more

1003
00:51:06,290 –> 00:51:08,770
breaths here

1004
00:51:16,800 –> 00:51:19,860
and then quietly coming up rolling back

1005
00:51:19,860 –> 00:51:21,860
up through the spine again just slowly

1006
00:51:21,860 –> 00:51:25,770
and then we’re going to roll down

1007
00:51:25,770 –> 00:51:28,500
through the spine to prepare ourselves

1008
00:51:28,500 –> 00:51:46,710
for shavasana so you might want to put

1009
00:51:46,710 –> 00:51:48,120
something warm on so it’s really

1010
00:51:48,120 –> 00:51:50,550
important to be warm in shavasana have

1011
00:51:50,550 –> 00:51:52,230
if you’ve got a blanket handy it’s

1012
00:51:52,230 –> 00:51:53,970
really nice to put it over top of you

1013
00:51:53,970 –> 00:51:57,000
and again if you’ve got neck issues you

1014
00:51:57,000 –> 00:51:59,640
can have a blanket underneath the back

1015
00:51:59,640 –> 00:52:01,740
of the neck but not underneath the

1016
00:52:01,740 –> 00:52:02,460
shoulders

1017
00:52:02,460 –> 00:52:04,200
okay just underneath the back of the

1018
00:52:04,200 –> 00:52:10,890
neck having the arms wide the palms

1019
00:52:10,890 –> 00:52:15,320
facing up towards the sky and the feet

1020
00:52:15,320 –> 00:52:17,730
wider than hip width and the toes are

1021
00:52:17,730 –> 00:52:20,540
rolling out

1022
00:52:38,860 –> 00:52:43,910
so in your shavasana allowing the whole

1023
00:52:43,910 –> 00:52:50,870
body to soften and relax cut

1024
00:52:50,870 –> 00:52:55,910
I am because we’re going to do shavasana

1025
00:52:55,910 –> 00:52:58,640
at the end so means we don’t have to

1026
00:52:58,640 –> 00:53:00,410
film it every time doesn’t that we could

1027
00:53:00,410 –> 00:53:03,470
just eat it as in yeah but if we look

1028
00:53:03,470 –> 00:53:04,070
different

1029
00:53:04,070 –> 00:53:07,390
oh yeah true but we need to probably do

1030
00:53:07,390 –> 00:53:09,680
three or four minutes over because

1031
00:53:09,680 –> 00:53:10,520
you’re going to talk

1032
00:53:10,520 –> 00:53:15,190
I’ll talk through a shavasana yeah yeah

1033
00:53:15,190 –> 00:53:24,970
no I don’t know yeah let me go

1034
00:53:25,570 –> 00:53:32,660
24200 watching my final why do you have

1035
00:53:32,660 –> 00:53:41,920
to go ill no no it’s okay I’ll tell you

1036
00:53:42,790 –> 00:53:47,360
breathing just as well I can’t see what

1037
00:53:47,360 –> 00:53:54,040
cold nipples on the stop support to TT

1038
00:53:55,150 –> 00:54:07,130
never he was chopped off almost the

1039
00:54:07,130 –> 00:54:10,130
other see it’s going that’s a really

1040
00:54:10,130 –> 00:54:11,109
good shot from out the

1041
00:54:11,109 –> 00:54:15,880
ah now sweep we’ll run run to do pop

1042
00:54:15,880 –> 00:54:22,259
formats will do the full relaxation yeah

1043
00:54:27,599 –> 00:54:31,089
yeah blanket over me can i yeah good

1044
00:54:31,089 –> 00:54:33,239
idea

1045
00:54:38,700 –> 00:54:51,930
okay explain it so where was i up to

1046
00:55:10,220 –> 00:55:14,550
so allowing the body to come completely

1047
00:55:14,550 –> 00:55:18,770
soft and relaxed

1048
00:55:28,520 –> 00:55:32,320
let’s bring our awareness to our feet

1049
00:55:32,320 –> 00:55:37,090
relaxing our feet the tops of our feet

1050
00:55:37,090 –> 00:55:42,010
the soles of our feet and all our toes

1051
00:55:42,010 –> 00:55:45,700
completely softening relaxing

1052
00:55:48,950 –> 00:55:52,670
relaxing at ankles

1053
00:55:54,520 –> 00:56:00,650
relaxing oceans and calves and knees

1054
00:56:00,650 –> 00:56:05,110
front of the knees and back of the knees

1055
00:56:07,360 –> 00:56:11,350
relaxing our thighs front of the thighs

1056
00:56:11,350 –> 00:56:18,160
back of the thighs thigh bones relaxing

1057
00:56:22,009 –> 00:56:26,630
relaxing the pelvis area the buttocks

1058
00:56:26,630 –> 00:56:30,019
pelvic floor

1059
00:56:33,720 –> 00:56:37,410
completely softening and letting go or

1060
00:56:37,410 –> 00:56:40,619
the organs in their area excretory

1061
00:56:40,619 –> 00:56:44,910
organs the reproduction organs softening

1062
00:56:44,910 –> 00:56:52,490
and letting go relaxing a lower back

1063
00:56:54,109 –> 00:57:01,440
relaxing our abdominal area so the side

1064
00:57:01,440 –> 00:57:04,760
waist relaxing the abdominals relaxing

1065
00:57:04,760 –> 00:57:08,309
all the organs in this area relaxing the

1066
00:57:08,309 –> 00:57:11,450
large intestines or small intestines

1067
00:57:11,450 –> 00:57:14,670
stomach the liver the pancreas the

1068
00:57:14,670 –> 00:57:20,789
kidneys softening and relaxing relaxing

1069
00:57:20,789 –> 00:57:25,289
the ribcage the front of the ribcage the

1070
00:57:25,289 –> 00:57:30,680
right side and the left side and sternum

1071
00:57:30,680 –> 00:57:34,520
softening and relaxing

1072
00:57:36,330 –> 00:57:40,090
relax in the back of the ribcage the

1073
00:57:40,090 –> 00:57:43,030
right side and the left side the top and

1074
00:57:43,030 –> 00:57:50,440
bottom softening and relaxing relaxing

1075
00:57:50,440 –> 00:57:53,700
the lungs and the heart

1076
00:57:59,340 –> 00:58:02,100
giving thanks and appreciation to all

1077
00:58:02,100 –> 00:58:07,050
the work that they do relaxing the

1078
00:58:07,050 –> 00:58:10,410
collarbones the shoulder blades and the

1079
00:58:10,410 –> 00:58:12,540
shoulder joints both the right and the

1080
00:58:12,540 –> 00:58:18,090
left softening and relaxing relaxing the

1081
00:58:18,090 –> 00:58:21,030
upper arms the front of the arm the back

1082
00:58:21,030 –> 00:58:24,510
of the arms the elbows softening and

1083
00:58:24,510 –> 00:58:29,040
relaxing the forearms the front of the

1084
00:58:29,040 –> 00:58:32,040
forearms back of the forearms the wrist

1085
00:58:32,040 –> 00:58:37,250
bone softening and relaxing the palms

1086
00:58:37,250 –> 00:58:42,930
the right palm the left palm all the

1087
00:58:42,930 –> 00:58:46,550
fingers the thumb the index finger

1088
00:58:46,550 –> 00:58:49,470
middle finger the ring finger and the

1089
00:58:49,470 –> 00:58:54,020
little finger softening and relaxing so

1090
00:58:54,020 –> 00:58:57,030
your whole body from your neck down is

1091
00:58:57,030 –> 00:59:02,480
completely saw and relaxed

1092
00:59:09,820 –> 00:59:14,550
and now softening your neck and throat

1093
00:59:18,650 –> 00:59:21,810
softening your scalp let’s the skin on

1094
00:59:21,810 –> 00:59:23,690
your head

1095
00:59:23,690 –> 00:59:27,630
softening and relaxing the forehead

1096
00:59:27,630 –> 00:59:33,600
broad and open the right eyebrow opening

1097
00:59:33,600 –> 00:59:36,660
to the right temple and the left eyebrow

1098
00:59:36,660 –> 00:59:40,460
open to the left temple

1099
00:59:40,460 –> 00:59:46,500
eyes completely softening the ears

1100
00:59:46,500 –> 00:59:50,430
completely soft knee nose and cheek

1101
00:59:50,430 –> 00:59:55,590
softening the right jaw softening the

1102
00:59:55,590 –> 00:59:59,000
left or softening

1103
01:00:02,000 –> 01:00:04,790
the back of the tongue moving towards

1104
01:00:04,790 –> 01:00:11,180
the back of the throat so now the whole

1105
01:00:11,180 –> 01:00:16,599
body is completely soft and relaxed

1106
01:00:26,370 –> 01:00:29,760
if the mind begins to wander just bring

1107
01:00:29,760 –> 01:00:32,190
the awareness back to the space and

1108
01:00:32,190 –> 01:00:35,540
between the thoughts

1109
01:01:24,840 –> 01:01:28,980
and now just bring you awareness back to

1110
01:01:28,980 –> 01:01:33,060
your breath again bring yourself back up

1111
01:01:33,060 –> 01:01:37,950
through the layers and taking a deep

1112
01:01:37,950 –> 01:01:41,190
breath in and inhaling your right arm up

1113
01:01:41,190 –> 01:01:46,140
above your head and rolling over to your

1114
01:01:46,140 –> 01:01:48,410
right side

1115
01:01:59,150 –> 01:02:02,390
and quietly come up to sitting come to

1116
01:02:02,390 –> 01:02:04,670
sitting in a comfortable position with

1117
01:02:04,670 –> 01:02:07,270
the legs crossed

1118
01:02:13,530 –> 01:02:15,900
bring the hands onto the knees the

1119
01:02:15,900 –> 01:02:18,420
shoulders down the spine crown of the

1120
01:02:18,420 –> 01:02:23,250
head towards the sky I am bring the

1121
01:02:23,250 –> 01:02:25,920
hands to the prayer position in front of

1122
01:02:25,920 –> 01:02:30,420
the chest to the forehead for peaceful

1123
01:02:30,420 –> 01:02:33,960
thoughts to yourself and others to the

1124
01:02:33,960 –> 01:02:36,270
throat for peaceful words to yourself

1125
01:02:36,270 –> 01:02:39,869
and others into your heart for peaceful

1126
01:02:39,869 –> 01:02:43,700
heartfelt actions to yourself and others

1127
01:02:43,700 –> 01:02:46,700
namaste

1128
01:02:50,540 –> 01:02:53,760
the namaste means the higher self for me

1129
01:02:53,760 –> 01:02:57,690
salutes the higher self in you thank you

1130
01:02:57,690 –> 01:03:00,359
everybody for joining us today and we’ll

1131
01:03:00,359 –> 01:03:03,200
see you next week

1132
01:03:12,150 –> 00:00:00,000
you

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