Yoga backpacks

Shoulder Saver Yoga Routine | Anti-Backpack Anti-Desk Workout for Open Shoulders

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hello my friends this hello my friends

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this is a backpack saver video we have a

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very active bird in the background hello

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my friends this is a backpack shoulder

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saver video so you guys requested this

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video in my private Facebook group yoga

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hacks community comm you can always

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leave me requests for classes and let me

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know how the class went for you in the

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comments below here on YouTube but of

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course it’s really fun and an awesome

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community over with me on Facebook yoga

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hacks community comm is how you can join

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anyway you guys wanted a quick sequence

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you could do to counteract hunchback

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because you told me you’re carrying

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around a lot of heavy backpacks at

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school and even if you’re someone who

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doesn’t carry around a heavy backpack

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but is just doing a lot of computer work

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this is going to be a really great quick

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sequence for you we’re we’re just going

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to focus on counteracting all that and

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opening the chest and shoulders and

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strengthening our back so we’re going to

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come right down to the floor into our

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first thing lying down because if you

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were in school and lugging around

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something really heavy maybe you’re

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tired so we’re going to take it a little

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bit easy to start so I want you to slide

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out on your map and I want you to take

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your right hand in a goalpost shape so

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when I say goalpost shape I want you to

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really see what this looks like this is

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what I mean by goalpost shape so when I

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say take your right arm in a goalpost

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shape this is what I mean and then of

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course it’s important to spread your

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finger as far apart as possible okay and

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keep that elbow bent at a 90 degree

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angle from your body this is all going

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to be very important and it’s hard to

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get a visual since I don’t have an

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aerial shot so take that right arm and a

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goalpost shape so you should see your

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elbow is lining up in line with your

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shoulder your fingers are spread far

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apart now you may want to grab blanket

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couch cushion double up your mat right

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here kind of just do what you need to do

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so that you can come to line out on your

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side and some of you may already begin

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to feel this really deep stretch on the

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right deltoid right here now there’s a

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couple options for your foot one thing

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if your left foot might want to do is to

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just come behind you okay but some of

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you may like to keep the left leg long

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and so

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you may like it in front of you for

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balance some of you may like it behind

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you for balance so just kind of see

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where you want to be and don’t overthink

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it

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just know that all we’re looking for is

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to get a stretch in your right deltoid

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which is that muscle right in front of

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your shoulder and this is a pretty

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intense stretch I’m not going to lie the

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left hand is just in front of you to

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help you roll over the right shoulder

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now I really like to place a block under

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my head here just to gently rest my

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temple to the mat so we don’t want any

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tension in the neck so relax the neck

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and then I want you to spread the left

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fingers so that’s the fingers of the

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spread the right fingers side the

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fingers of the goalposts arm is far

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apart as possible and really press your

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right hand into the mat so this hand is

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active and we’re breathing here into

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this stretch whoo now you can make some

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adjustments here you can lengthen your

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spine so kind of adjust your crown of

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head forward or you know shimmy around

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just get comfortable we’re going to be

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here for four more breaths so just like

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with every stretch really use the breath

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to self-soothe and I apologize for

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starting with such an intense shoulder

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opener but for a quick back pack

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counteract this is really what we need

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so 99% of us including myself usually

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like to stay here and just continue to

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roll over this right shoulder if you’re

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needing a more intense stretch of course

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you can experiment with lifting the left

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arm and begin to reach it back as well

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so this is going to intensify things

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even further so again that’s kind of the

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advanced ninja level so don’t feel like

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you have to do it I just like to show it

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as an option the last two breaths here

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so big three count inhale for me so all

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the way

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I’m good breathe in and breathe out good

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let’s take it over to the other side so

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whoa I just came back to center and my

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shoulders feel very very different so

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you might notice that your right side

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feels very different from your left so

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once again left is now on the cap in the

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goal post shape or cactus shape so that

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elbow is coming right in line with my

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shoulder this left hand now is active as

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I press my knuckles and spread my

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fingertips apart my right hand is

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pressing me so I can literally roll over

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my left shoulder again make any little

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adjustments you need and find your

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breath here remember to keep the back of

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the neck long so maybe gently dip the

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chin play around with the placement

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about right foot if you want it in front

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of you right behind you if you just want

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it long or hanging off to the side from

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here really varies day to day where I

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like to have this leg there’s no right

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or wrong mm deep breath into the area of

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the left deltoid and shoulder keep

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adjusting if you need to keep

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lengthening the spine

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when the exhales just think let go let

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go

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last two brass thanks surrender let go

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release mmm good and then come back to

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centre her I just want you to come up to

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all fours just notice how your shoulders

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are feeling that’s a really intense

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stretch just want you to inhale just

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take a up cat exhale find your down cat

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good inhale up cat and exhale down cat

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good inhale find your up cat exhale come

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back into downward facing dog so that

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can be a down dog with the knees deeply

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bent you can begin peddling one leg and

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then the other spread all the fingers

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apart press down through the knuckles

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good big breath nice gently walk to the

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top of the mat feet are hip-width apart

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through nice and stable inhale find your

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flat back half lift exhale fold forward

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really prioritizing opening the

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shoulders lengthen the spine inhale

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emerge as you went to the flat back your

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out-breath fold you forward so really

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connecting breath and movement now last

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time inhale half-lift

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so your breath be what along its your

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spine to come into the half lift and

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exhale fold forward good breathe in

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circle your arms down around and up

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reach up exhale swan dive forward good

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breathe in takes you to your half exhale

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step the left foot back and space laugh

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knee to the mat low lunge beginners you

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can just open your arms like this so

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take your palms that they still left and

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right of the room maybe look up just

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think of rolling the chest open and we

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just did that stretch you really should

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be able to feel a little bit of opening

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here my level 2/3 folks I actually want

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you to clasp the hands make a fist

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behind your low back really get the

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heels of your hands touching if you can

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roll the shoulders open puff up

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chest collarbones back big breath it

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squeeze your inner thighs together to

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find additional strength and length here

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so you’re not just dumping in the low

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back and risking hurting yourself last

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big breath good exhale hands frame the

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foot step it back to your downward

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facing dog

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good beginners you can just hold down

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dog level two three if you have a

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practice of chaturanga you can rock

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forward to plank pose exhale lower all

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the way down to the ground and take

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Cobra or because this is a quick

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practice I’m gonna take chaturanga right

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away go get the knees off the mat and

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your up dog and exhale back to downward

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facing dog

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good take the right leg high up and back

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then then you stack the hips good big

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breath in spiral your right shoulder

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down towards the floor one more big

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breath in and exhale knee to nose on the

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right side good inhale up and back

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exhale knee to nose Rock forward your

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plank pose shoulders over wrists good

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inhale up and back exhale right knee

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between the hands and right foot to the

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mat again left knee to the floor inhale

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reach the arms up this time exhale open

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so you’re twisting and taking the left

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hand forward and the right hand backs

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you face the side wall of your house I

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want you take your left hand to the

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outside of your right knee and I just

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want you to just reach your right arm

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back like your life depended on it so

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this is very very active squeeze your

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inner thighs together so you get a

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little bit of lift right so I go from

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here if you look at the screen right now

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here to up here you’re squeezing the

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inner thighs together you’re pressing

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like crazy with this left hand palm

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spread far apart on the right knee and

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then just reach like your life depended

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on it through this right hand for big

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stretch across the chest and a twist

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inhale draw the navel in exhale twist a

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little deeper good inhale dryin exhale

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twist deeper good last one

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exhale hands frame the foot curl the

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left toes under step forward okay so

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you’re back in your forward fold feet

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hip width apart your inhale brings you

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into the flat back your out-breath Bend

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then you surrender fold forward mmm good

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inhale circle the arms down around and

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up breathe in

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use your whole in-breath to come up good

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exhale swan dive right back forward

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really extend through the arms extend

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through the biceps feel through the

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shoulders bow good inhale half exhale

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step the right foot back in space right

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knee to the mat good inhale come into

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your low lunge and again beginners are

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level one too you can just roll the

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shoulders open just focus on the palms

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facing the left and right over the room

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this is always a good place to just stay

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only if you want to move on will you

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clasp the hands behind your low back try

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to take the opposite interlacing so take

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each finger over one so you’re

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interlacing the awkward way this time

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press the heels of the hands together

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look up puff up it just really roll the

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shoulders back squeeze the inner thighs

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together engage your core big exhale

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roll the shoulders open more just think

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00:11:35,509 –> 00:11:39,829
of your heart yearning forward good last

262
00:11:39,829 –> 00:11:46,100
breath I lied final breath good hands

263
00:11:46,100 –> 00:11:48,290
frame the foot step back to your

264
00:11:48,290 –> 00:11:50,750
downward facing dog had again you can

265
00:11:50,750 –> 00:11:53,060
always just hold down dog otherwise rock

266
00:11:53,060 –> 00:11:54,649
for that your in-breath carry you

267
00:11:54,649 –> 00:11:56,180
forward to a plank shoulders over your

268
00:11:56,180 –> 00:11:59,300
wrists breathing exhale lower all the

269
00:11:59,300 –> 00:12:01,579
way down to the floor for Cobra or take

270
00:12:01,579 –> 00:12:05,329
chaturanga knees left off the mat and

271
00:12:05,329 –> 00:12:06,889
your up dog really roll the shoulders

272
00:12:06,889 –> 00:12:11,180
open and back here mm exhale downward

273
00:12:11,180 –> 00:12:14,480
facing dog with the left leg up and back

274
00:12:14,480 –> 00:12:16,459
bend the knees stack the hips were here

275
00:12:16,459 –> 00:12:18,860
for two breaths so breathe and spiral

276
00:12:18,860 –> 00:12:21,949
the left shoulder down exhale all the

277
00:12:21,949 –> 00:12:27,670
way and did breathe in breathe out good

278
00:12:27,670 –> 00:12:31,519
inhale exhale knee to nose Rock forward

279
00:12:31,519 –> 00:12:33,500
find your plank pose pull the knee into

280
00:12:33,500 –> 00:12:36,510
the chest move slowly inhale

281
00:12:36,510 –> 00:12:38,670
it’s harder to move slow than fast

282
00:12:38,670 –> 00:12:42,540
exhale knee to nose good inhale up and

283
00:12:42,540 –> 00:12:46,260
back good exhale knee to nose but this

284
00:12:46,260 –> 00:12:48,180
time you’ll step the foot through second

285
00:12:48,180 –> 00:12:50,910
time low lunge on the left side squeeze

286
00:12:50,910 –> 00:12:52,800
the inner thighs together reach the arms

287
00:12:52,800 –> 00:12:55,019
up and this time the right hand comes

288
00:12:55,019 –> 00:12:56,730
forward and the left hand comes back

289
00:12:56,730 –> 00:12:58,889
okay take the right hand to the outside

290
00:12:58,889 –> 00:13:02,160
of the left knee traction your left knee

291
00:13:02,160 –> 00:13:05,130
to the left press the palm into the knee

292
00:13:05,130 –> 00:13:07,170
like crazy when imagine you’re reaching

293
00:13:07,170 –> 00:13:10,260
for a rope with this left hand and that

294
00:13:10,260 –> 00:13:13,529
rope is pulling you back so very active

295
00:13:13,529 –> 00:13:15,300
across the chest your big breath in get

296
00:13:15,300 –> 00:13:16,490
taller

297
00:13:16,490 –> 00:13:20,760
exhale twist deeper good inhale

298
00:13:20,760 –> 00:13:25,709
breathing mmm breathe out last one

299
00:13:25,709 –> 00:13:27,420
really go for it really twist really

300
00:13:27,420 –> 00:13:32,130
open that right shoulder mmm good hands

301
00:13:32,130 –> 00:13:34,170
frame the foot curl the right toes under

302
00:13:34,170 –> 00:13:40,339
step up inhale half-lift exhale fold

303
00:13:40,339 –> 00:13:43,170
inhale breathe and circle the arms down

304
00:13:43,170 –> 00:13:45,240
around and up reach up

305
00:13:45,240 –> 00:13:50,010
look mmm exhale hands come behind your

306
00:13:50,010 –> 00:13:52,410
low back interlace the fingers if that’s

307
00:13:52,410 –> 00:13:54,060
not possible for you you can just hold

308
00:13:54,060 –> 00:13:56,790
opposite elbows you can always just do a

309
00:13:56,790 –> 00:13:58,709
simple forward fold with us instead with

310
00:13:58,709 –> 00:14:00,360
no arm barriers you’re going to inhale

311
00:14:00,360 –> 00:14:05,010
look up exhale bend the knees fold let

312
00:14:05,010 –> 00:14:06,540
the back of the neck be long keep the

313
00:14:06,540 –> 00:14:08,670
knees deeply bent just focus on the

314
00:14:08,670 –> 00:14:10,740
shoulders only I want you to press the

315
00:14:10,740 –> 00:14:12,600
heels of your hands to touch let the

316
00:14:12,600 –> 00:14:16,740
back of your neck drop and get long let

317
00:14:16,740 –> 00:14:18,089
gravity be your friend here you can

318
00:14:18,089 –> 00:14:19,440
maybe play with straightening one leg

319
00:14:19,440 –> 00:14:21,269
and then the other but I really just

320
00:14:21,269 –> 00:14:22,649
want you to think of the shoulders

321
00:14:22,649 –> 00:14:24,959
moving up your back so the shoulders

322
00:14:24,959 –> 00:14:26,310
move away from the ears so look at the

323
00:14:26,310 –> 00:14:27,630
screen for a moment see my shoulders

324
00:14:27,630 –> 00:14:30,240
hunched up by my ears now see me rolling

325
00:14:30,240 –> 00:14:31,620
them down and back I want you to do the

326
00:14:31,620 –> 00:14:33,839
same thing so the fist comes up and

327
00:14:33,839 –> 00:14:36,750
forward not just forward good last

328
00:14:36,750 –> 00:14:43,490
breath mmm exhale fold inhale half

329
00:14:43,490 –> 00:14:45,870
exhale step the left foot all the way

330
00:14:45,870 –> 00:14:47,519
back to a lunge

331
00:14:47,519 –> 00:14:49,079
good I want you to straighten the right

332
00:14:49,079 –> 00:14:50,130
leg is going to come

333
00:14:50,130 –> 00:14:52,590
with straddle position turn your toes in

334
00:14:52,590 –> 00:14:55,170
your heels out breathe in find your flat

335
00:14:55,170 –> 00:14:59,430
back exhale fold again notice if your

336
00:14:59,430 –> 00:15:00,630
shoulders look at the screen for a

337
00:15:00,630 –> 00:15:02,430
moment or coming up by your ears press

338
00:15:02,430 –> 00:15:03,570
your shoulders down and back good

339
00:15:03,570 –> 00:15:06,510
breathe in just beyond your breath now

340
00:15:06,510 –> 00:15:10,230
exhale fold forward last time inhale

341
00:15:10,230 –> 00:15:12,030
breathe that make sure your toes are in

342
00:15:12,030 –> 00:15:13,950
your heels or wider than your toaster

343
00:15:13,950 –> 00:15:14,970
hopefully you’re feeling a nice stretch

344
00:15:14,970 –> 00:15:16,620
along the outer shins here as well a

345
00:15:16,620 –> 00:15:18,780
little bit of a bonus good inhale I want

346
00:15:18,780 –> 00:15:19,920
you to take your left hand directly

347
00:15:19,920 –> 00:15:22,230
underneath your face I’d prefer for you

348
00:15:22,230 –> 00:15:24,930
to have your fingertips propped up

349
00:15:24,930 –> 00:15:26,700
you’re in little Ridge top fingers

350
00:15:26,700 –> 00:15:27,960
instead of your palm flat to the ground

351
00:15:27,960 –> 00:15:30,750
reach the right arm to the sky good once

352
00:15:30,750 –> 00:15:32,700
again our focus is the shoulders we’re

353
00:15:32,700 –> 00:15:34,320
stacking the right shoulder over the

354
00:15:34,320 –> 00:15:36,690
left inhale I want you to lengthen your

355
00:15:36,690 –> 00:15:38,880
spine so feel your tailbone length and

356
00:15:38,880 –> 00:15:41,580
back your abs draw in then reach your

357
00:15:41,580 –> 00:15:43,860
crown of the head further towards the

358
00:15:43,860 –> 00:15:45,600
front of the room and glide your

359
00:15:45,600 –> 00:15:47,670
shoulder blades down and back so of

360
00:15:47,670 –> 00:15:48,990
course you’re twisting but there’s

361
00:15:48,990 –> 00:15:50,700
something more subtle going on here

362
00:15:50,700 –> 00:15:51,870
which is that the twist is actually

363
00:15:51,870 –> 00:15:53,250
lengthening your spine so I want you to

364
00:15:53,250 –> 00:15:55,350
think of the pose as forward and back

365
00:15:55,350 –> 00:15:58,230
not just up and down so tailbone back

366
00:15:58,230 –> 00:16:01,220
abs in crown of head forward last breath

367
00:16:01,220 –> 00:16:04,020
exhale switch it out right hand down

368
00:16:04,020 –> 00:16:06,180
maybe prop up on those fingertips you

369
00:16:06,180 –> 00:16:07,800
can always use a block under the hand

370
00:16:07,800 –> 00:16:10,140
and the left arm is going to reach so a

371
00:16:10,140 –> 00:16:11,700
lot of times I see students down here

372
00:16:11,700 –> 00:16:13,560
doing this pose you want your spine to

373
00:16:13,560 –> 00:16:15,270
be parallel to the floor so you can have

374
00:16:15,270 –> 00:16:16,110
a lot of length

375
00:16:16,110 –> 00:16:18,390
inhale tailbone back crown of head

376
00:16:18,390 –> 00:16:20,940
forward exhale stack the left shoulder

377
00:16:20,940 –> 00:16:23,790
over the right good two more breaths

378
00:16:23,790 –> 00:16:25,650
glide your shoulders actively down and

379
00:16:25,650 –> 00:16:31,170
back away from your ears last two good

380
00:16:31,170 –> 00:16:32,450
last one

381
00:16:32,450 –> 00:16:35,640
nice take the hands back to frame the

382
00:16:35,640 –> 00:16:37,230
foots you’re going to walk the hands

383
00:16:37,230 –> 00:16:39,330
forward turn the right toes four you’re

384
00:16:39,330 –> 00:16:40,860
going to jump switch so jump switch to

385
00:16:40,860 –> 00:16:42,930
the left legs in front good jump switch

386
00:16:42,930 –> 00:16:45,060
to the right legs in front jump switch

387
00:16:45,060 –> 00:16:47,870
left good do two more on your own right

388
00:16:47,870 –> 00:16:51,090
left good and then wherever you are push

389
00:16:51,090 –> 00:16:51,990
back to down dog

390
00:16:51,990 –> 00:16:54,770
inhale Rock forward to your plank pose

391
00:16:54,770 –> 00:16:58,020
good breathe in heels back crown of head

392
00:16:58,020 –> 00:17:00,089
forward reach your sternum forward glide

393
00:17:00,089 –> 00:17:01,740
your shoulders back we’re here for three

394
00:17:01,740 –> 00:17:02,800
more reps pull your

395
00:17:02,800 –> 00:17:06,280
up in in think of your heels of your

396
00:17:06,280 –> 00:17:07,780
hands moving towards your toes your toes

397
00:17:07,780 –> 00:17:09,160
moving towards your heels of your hands

398
00:17:09,160 –> 00:17:10,179
like your mat would bubble up in the

399
00:17:10,179 –> 00:17:13,209
center last to strong breathing

400
00:17:13,209 –> 00:17:15,099
three-count inhale three-count exhale

401
00:17:15,099 –> 00:17:17,650
last breath good knees chest chin or

402
00:17:17,650 –> 00:17:19,540
lower all the way down to the mat in one

403
00:17:19,540 –> 00:17:22,270
straight line but adjust yourself as

404
00:17:22,270 –> 00:17:22,809
needed

405
00:17:22,809 –> 00:17:25,449
I want your forehead to be on the neck I

406
00:17:25,449 –> 00:17:27,609
want you to take your hands to your low

407
00:17:27,609 –> 00:17:30,670
back okay from here I want you to reach

408
00:17:30,670 –> 00:17:35,650
your right arm forward and look up and

409
00:17:35,650 –> 00:17:38,410
then take it back behind you take your

410
00:17:38,410 –> 00:17:40,570
left hand forward and come up into a

411
00:17:40,570 –> 00:17:41,520
Cobra

412
00:17:41,520 –> 00:17:45,760
good take the left hand back could reach

413
00:17:45,760 –> 00:17:50,559
the right arm forward exhale returns to

414
00:17:50,559 –> 00:17:53,080
the low back forehead to the mat inhale

415
00:17:53,080 –> 00:17:57,100
left arm forward exhale forehead to the

416
00:17:57,100 –> 00:17:59,140
low back we’re going to add the leg so

417
00:17:59,140 –> 00:18:00,940
opposite leg is going to lift so I want

418
00:18:00,940 –> 00:18:02,740
you to lift your left leg as you reach

419
00:18:02,740 –> 00:18:05,370
the right arm forward come into a Cobra

420
00:18:05,370 –> 00:18:07,570
exhale come down so this is a shala

421
00:18:07,570 –> 00:18:09,610
Bosna variation moving with the breath

422
00:18:09,610 –> 00:18:13,270
lift the right leg and the left and

423
00:18:13,270 –> 00:18:17,140
exhale fold down keep going so whatever

424
00:18:17,140 –> 00:18:18,820
side you’re on whatever pace you’re on

425
00:18:18,820 –> 00:18:20,290
you don’t need to be in my breath call

426
00:18:20,290 –> 00:18:21,640
or doing what I’m doing

427
00:18:21,640 –> 00:18:23,860
palms face up when you take the hands to

428
00:18:23,860 –> 00:18:25,510
the low back every single time

429
00:18:25,510 –> 00:18:28,000
inhale I’m not lifting left and right

430
00:18:28,000 –> 00:18:32,740
leg left hand right leg right arm left

431
00:18:32,740 –> 00:18:33,880
leg I’ll be quiet

432
00:18:33,880 –> 00:18:37,210
you can do this for yourself two more

433
00:18:37,210 –> 00:18:41,169
rounds each side just keep moving your

434
00:18:41,169 –> 00:18:45,210
inhale lengthening maybe point the toes

435
00:18:49,210 –> 00:18:53,460
hmm keep going final set

436
00:18:56,270 –> 00:19:00,320
and pull your navel up and in protect

437
00:19:00,320 –> 00:19:03,800
the low back last one and good I want

438
00:19:03,800 –> 00:19:06,800
you to get take your elbows underneath

439
00:19:06,800 –> 00:19:10,480
your shoulders come into a sphinx pose

440
00:19:10,480 –> 00:19:12,860
roll your shoulders back reach your

441
00:19:12,860 –> 00:19:17,840
heart forward big breath exhale take the

442
00:19:17,840 –> 00:19:19,340
collarbones back in the heart forward

443
00:19:19,340 –> 00:19:21,740
more good we’re gonna do one of my

444
00:19:21,740 –> 00:19:23,000
favourite things I’ve been doing

445
00:19:23,000 –> 00:19:24,470
recently I’m really excited to share

446
00:19:24,470 –> 00:19:28,730
with you it’s a dhanurasana modification

447
00:19:28,730 –> 00:19:29,929
so I want you to take your elbows

448
00:19:29,929 –> 00:19:31,670
forwards so traditional sinks we want

449
00:19:31,670 –> 00:19:33,410
the elbows under the shoulders take the

450
00:19:33,410 –> 00:19:35,330
elbows a little bit narrower and about

451
00:19:35,330 –> 00:19:37,010
two to three inches forward of where

452
00:19:37,010 –> 00:19:38,390
you’re normally have them so see how my

453
00:19:38,390 –> 00:19:39,920
elbows are no longer under my shoulder

454
00:19:39,920 –> 00:19:41,960
I’ve moved them forward good and then I

455
00:19:41,960 –> 00:19:43,520
want you to think collarbones back

456
00:19:43,520 –> 00:19:47,059
heart open maybe look after crane the

457
00:19:47,059 –> 00:19:48,740
neck obviously but just have energy up

458
00:19:48,740 –> 00:19:51,350
pressing down into the elbows good it’s

459
00:19:51,350 –> 00:19:55,490
just a nice wider Sphinx cuz the elbows

460
00:19:55,490 –> 00:19:56,929
are forward of your shoulders should

461
00:19:56,929 –> 00:19:58,820
feel really good plug your shoulders

462
00:19:58,820 –> 00:19:59,390
down and back

463
00:19:59,390 –> 00:20:01,730
keep looking up now from here just bend

464
00:20:01,730 –> 00:20:04,640
your knees flex your feet take your feet

465
00:20:04,640 –> 00:20:07,040
as if they were pressing stamping into

466
00:20:07,040 –> 00:20:13,220
the ceiling and just breathe here three

467
00:20:13,220 –> 00:20:15,670
count in

468
00:20:16,070 –> 00:20:20,210
three-count out I keep pressing the

469
00:20:20,210 –> 00:20:24,950
heart forward press the hips into the

470
00:20:24,950 –> 00:20:28,549
mat and again just have the feet flexed

471
00:20:28,549 –> 00:20:35,299
and pressing towards the ceiling two

472
00:20:35,299 –> 00:20:37,720
more breaths

473
00:20:40,240 –> 00:20:43,240
laughs

474
00:20:46,150 –> 00:20:48,549
let’s day you’re just another too cuz it

475
00:20:48,549 –> 00:20:51,130
feels so good I hope you’re enjoying

476
00:20:51,130 –> 00:20:53,669
this as much as I am I just really love

477
00:20:53,669 –> 00:20:55,960
you know Donnie Austin would be actually

478
00:20:55,960 –> 00:20:57,789
clasping our ankles and kicking back I’m

479
00:20:57,789 –> 00:20:59,020
just finding something so beautiful

480
00:20:59,020 –> 00:21:01,570
about this version it’s just more open

481
00:21:01,570 –> 00:21:04,419
more relaxing I just you can just settle

482
00:21:04,419 –> 00:21:06,120
here

483
00:21:06,120 –> 00:21:11,020
okay last breath for real good we

484
00:21:11,020 –> 00:21:12,909
lengthen the legs take the palms

485
00:21:12,909 –> 00:21:14,770
underneath your breastbone press back

486
00:21:14,770 –> 00:21:17,020
we’re going to press in to Child’s Pose

487
00:21:17,020 –> 00:21:18,669
to take the knees as wide as the mat

488
00:21:18,669 –> 00:21:20,020
unless you like to have the knees

489
00:21:20,020 –> 00:21:20,649
together

490
00:21:20,649 –> 00:21:23,020
comment a child’s pose in child’s pose

491
00:21:23,020 –> 00:21:26,529
variation I want you to bring the middle

492
00:21:26,529 –> 00:21:28,240
fingers to touch and take your elbows

493
00:21:28,240 –> 00:21:30,549
wide on a diamond shape so your hands

494
00:21:30,549 –> 00:21:31,840
should be closer to your head than

495
00:21:31,840 –> 00:21:34,539
normal elbows wide so you’re making a

496
00:21:34,539 –> 00:21:38,559
diamond shape with the arms maybe move

497
00:21:38,559 –> 00:21:40,299
the seat from side to side to just

498
00:21:40,299 –> 00:21:43,870
loosen the low back and what having the

499
00:21:43,870 –> 00:21:45,520
elbows why does it just allows us to

500
00:21:45,520 –> 00:21:47,260
fully relax our shoulders so just make

501
00:21:47,260 –> 00:21:48,940
sure there’s no tension in the traps no

502
00:21:48,940 –> 00:21:51,520
tension in the shoulders two breaths

503
00:21:51,520 –> 00:22:01,020
here exhale completely massive inhale

504
00:22:01,320 –> 00:22:05,350
exhale completely good second child’s

505
00:22:05,350 –> 00:22:07,240
pose variation just take the elbows in

506
00:22:07,240 –> 00:22:09,490
front of you bring the palms to touch

507
00:22:09,490 –> 00:22:12,190
and then just sink your forehead down

508
00:22:12,190 –> 00:22:13,870
and just see where you want to be maybe

509
00:22:13,870 –> 00:22:15,130
you just want to keep your palms

510
00:22:15,130 –> 00:22:18,039
pressing together actively with your

511
00:22:18,039 –> 00:22:19,809
middle finger pointing directly towards

512
00:22:19,809 –> 00:22:22,059
the ceiling or the sky maybe you want to

513
00:22:22,059 –> 00:22:24,760
take your thumbs towards your shoulder

514
00:22:24,760 –> 00:22:27,029
blades

515
00:22:28,539 –> 00:22:31,649
and I’m actually going to invite you to

516
00:22:31,649 –> 00:22:33,909
transition between those two shapes if

517
00:22:33,909 –> 00:22:35,409
it feels good so you’re staying in

518
00:22:35,409 –> 00:22:37,449
Child’s Pose but you take the middle

519
00:22:37,449 –> 00:22:38,949
finger towards the sky

520
00:22:38,949 –> 00:22:41,889
so fingertips towards the sky and then

521
00:22:41,889 –> 00:22:44,379
take the fingertips back towards your

522
00:22:44,379 –> 00:22:47,349
seat so the thumb comes to rest between

523
00:22:47,349 –> 00:22:49,179
your shoulder blades you’re just kind of

524
00:22:49,179 –> 00:22:52,839
moving your hand between these two

525
00:22:52,839 –> 00:22:56,829
positions so the hands are pointing

526
00:22:56,829 –> 00:22:57,969
straight up to the sky and then you’re

527
00:22:57,969 –> 00:23:02,139
taking them down 45-degree angle into

528
00:23:02,139 –> 00:23:03,339
the shoulder blades and of course you

529
00:23:03,339 –> 00:23:05,049
can just hold one of these positions if

530
00:23:05,049 –> 00:23:08,019
it feels better for you but I’m really

531
00:23:08,019 –> 00:23:10,299
enjoying moving between the two right

532
00:23:10,299 –> 00:23:16,149
now just it’s a nice gentle bicep

533
00:23:16,149 –> 00:23:21,789
stretch and shoulder opener good and

534
00:23:21,789 –> 00:23:25,929
then come up onto all fours take your

535
00:23:25,929 –> 00:23:27,549
knees a little bit farther back and I’m

536
00:23:27,549 –> 00:23:29,259
just begin walking your hands forward

537
00:23:29,259 –> 00:23:32,859
for puffy pose same idea here so hips

538
00:23:32,859 –> 00:23:35,019
stay directly over your knees so we’re

539
00:23:35,019 –> 00:23:36,639
not in Child’s Pose anymore so make sure

540
00:23:36,639 –> 00:23:39,159
your hips are over your knees your seats

541
00:23:39,159 –> 00:23:41,619
not on your heels press your palms into

542
00:23:41,619 –> 00:23:44,529
the mat really fiercely spread all ten

543
00:23:44,529 –> 00:23:45,969
fingers apart press through the index

544
00:23:45,969 –> 00:23:48,159
finger knuckle really press into the

545
00:23:48,159 –> 00:23:50,139
ground so there should be this force of

546
00:23:50,139 –> 00:23:52,599
your hands really spread apart really

547
00:23:52,599 –> 00:23:54,549
pressing into the ground forehead to mat

548
00:23:54,549 –> 00:24:00,519
let your chest just dip through exhale

549
00:24:00,519 –> 00:24:06,159
all the way big breath in and exhale

550
00:24:06,159 –> 00:24:13,900
completely good inhale exhale completely

551
00:24:13,900 –> 00:24:19,810
I’m go to walk your hands back at will

552
00:24:19,810 –> 00:24:23,320
end with some final stretches on the

553
00:24:23,320 –> 00:24:27,010
floor so level 2 3 if you’re really

554
00:24:27,010 –> 00:24:29,050
comfortable doing yoga a long time I’m

555
00:24:29,050 –> 00:24:30,520
going to invite you to have your soles

556
00:24:30,520 –> 00:24:32,260
of the feet touching and bought a

557
00:24:32,260 –> 00:24:35,230
konasana mobile one just have the left

558
00:24:35,230 –> 00:24:37,150
foot in front or just find a simple

559
00:24:37,150 –> 00:24:39,100
cross leg position inhale reach the

560
00:24:39,100 –> 00:24:42,130
palms up exhale find that cactus arm

561
00:24:42,130 –> 00:24:44,320
shape yeah and then just thread the

562
00:24:44,320 –> 00:24:48,220
right elbow underneath the left good

563
00:24:48,220 –> 00:24:50,500
breathe here glide your shoulder blades

564
00:24:50,500 –> 00:24:54,010
down and back and then gently lift the

565
00:24:54,010 –> 00:24:55,540
elbows but keeping the shoulder blades

566
00:24:55,540 –> 00:24:57,640
secure it on the back so there’s no

567
00:24:57,640 –> 00:24:59,080
point in having the elbows super high

568
00:24:59,080 –> 00:25:01,570
our shoulders aren’t completely grounded

569
00:25:01,570 –> 00:25:06,820
down and then you can just stay here or

570
00:25:06,820 –> 00:25:08,740
you can inhale imagine there was a hook

571
00:25:08,740 –> 00:25:10,510
around your elbow just kind of gently

572
00:25:10,510 –> 00:25:12,130
lift the elbows keep the shoulders

573
00:25:12,130 –> 00:25:14,710
secured down though and then exhale if

574
00:25:14,710 –> 00:25:16,810
you want it to like stab your

575
00:25:16,810 –> 00:25:18,370
bellybutton with your elbows it’s like

576
00:25:18,370 –> 00:25:20,950
you’re rounding forward okay so this is

577
00:25:20,950 –> 00:25:22,630
again just dynamic movement to help us

578
00:25:22,630 –> 00:25:23,680
you can always just look at the screen

579
00:25:23,680 –> 00:25:25,450
at me for a moment

580
00:25:25,450 –> 00:25:27,280
see how I’m inhaling lifting the elbows

581
00:25:27,280 –> 00:25:28,690
with my shoulders aren’t down right

582
00:25:28,690 –> 00:25:30,010
there not by my ears I’m keeping them

583
00:25:30,010 –> 00:25:31,810
plugged down and I’m exhaling again it’s

584
00:25:31,810 –> 00:25:33,460
like my elbows want to come in towards

585
00:25:33,460 –> 00:25:35,740
my navel and I’m just doing these gentle

586
00:25:35,740 –> 00:25:37,570
movements so it’s kind of just like up

587
00:25:37,570 –> 00:25:39,490
cat down cat except we’re seated with

588
00:25:39,490 –> 00:25:41,260
the hands and eagle arms so now you try

589
00:25:41,260 –> 00:25:43,090
it close the eyes just tune in so once

590
00:25:43,090 –> 00:25:44,590
you get the visual for me on the screen

591
00:25:44,590 –> 00:25:46,450
I want you to then get completely

592
00:25:46,450 –> 00:25:48,580
comfortable with your own breath your

593
00:25:48,580 –> 00:25:53,140
own movement just close your eyes do

594
00:25:53,140 –> 00:25:54,220
this three more round

595
00:25:54,220 –> 00:25:56,680
inhaling shoulders up

596
00:25:56,680 –> 00:26:00,970
my shoulders stay down elbows in so

597
00:26:00,970 –> 00:26:02,920
sorry it’s really elbows up and elbows

598
00:26:02,920 –> 00:26:06,550
down shoulders they plug down the whole

599
00:26:06,550 –> 00:26:07,230
time

600
00:26:07,230 –> 00:26:11,010
good last one

601
00:26:18,709 –> 00:26:21,149
and then come back to Center I just want

602
00:26:21,149 –> 00:26:23,609
you to press your arms in opposite

603
00:26:23,609 –> 00:26:26,219
directions so is that the left arm is

604
00:26:26,219 –> 00:26:27,599
pressing to the right and the right arm

605
00:26:27,599 –> 00:26:28,949
is pressing to the left so it’s we’re

606
00:26:28,949 –> 00:26:30,119
going to flick apart in a moment so

607
00:26:30,119 –> 00:26:31,289
don’ts like a part yet but I want you to

608
00:26:31,289 –> 00:26:32,579
really press your hands and elbows

609
00:26:32,579 –> 00:26:34,289
together so it would be like like that

610
00:26:34,289 –> 00:26:36,209
would explode apart just keep pressing

611
00:26:36,209 –> 00:26:37,739
pressing pressing pressing pressing good

612
00:26:37,739 –> 00:26:40,619
and then let them go good inhale look up

613
00:26:40,619 –> 00:26:44,190
exhale release down good if you’re in

614
00:26:44,190 –> 00:26:46,039
baddha konasana stay there if you did

615
00:26:46,039 –> 00:26:49,469
the other version we were just in

616
00:26:49,469 –> 00:26:51,239
sukhasana simple seated just switch

617
00:26:51,239 –> 00:26:53,190
which leg is in front okay

618
00:26:53,190 –> 00:26:57,029
inhale reach the arms up exhale cactus

619
00:26:57,029 –> 00:26:58,769
arms this time we’ll take the left elbow

620
00:26:58,769 –> 00:27:00,949
under the right so the opposite way

621
00:27:00,949 –> 00:27:03,449
first glide your shoulder blades down

622
00:27:03,449 –> 00:27:05,399
and back plug them down really press the

623
00:27:05,399 –> 00:27:08,249
palms together and I’m sorry guys I

624
00:27:08,249 –> 00:27:09,419
mentioned this should I mention this

625
00:27:09,419 –> 00:27:10,499
first side but if you can’t really do

626
00:27:10,499 –> 00:27:12,659
this exercise just interlace the elbows

627
00:27:12,659 –> 00:27:15,239
yeah and just work here I’ll just cross

628
00:27:15,239 –> 00:27:17,759
at the elbows okay collide the shoulder

629
00:27:17,759 –> 00:27:19,319
blades back energetically lift the

630
00:27:19,319 –> 00:27:22,199
elbows make sure you’re not arching too

631
00:27:22,199 –> 00:27:23,849
much or rounding too much in your low

632
00:27:23,849 –> 00:27:25,859
back the low back stays neutral this

633
00:27:25,859 –> 00:27:27,269
whole time is just the upper back we’re

634
00:27:27,269 –> 00:27:28,949
going to play with once you find your

635
00:27:28,949 –> 00:27:30,809
guard asana shape inhale imagine there

636
00:27:30,809 –> 00:27:32,579
was a hook around your elbows keep the

637
00:27:32,579 –> 00:27:34,859
shoulder blades firmly on your back

638
00:27:34,859 –> 00:27:36,599
shoulders down far away from the ears

639
00:27:36,599 –> 00:27:39,419
but just gently lift the elbows as you

640
00:27:39,419 –> 00:27:41,789
breathe in as you exhale elbows into the

641
00:27:41,789 –> 00:27:46,199
navel round ok just dynamic movement on

642
00:27:46,199 –> 00:27:48,179
your own now you know what to do close

643
00:27:48,179 –> 00:27:50,819
your eyes turn me out just be with your

644
00:27:50,819 –> 00:27:53,029
breath

645
00:28:17,550 –> 00:28:21,140
last two

646
00:28:25,360 –> 00:28:28,510
last one we’ll meet in Center just pause

647
00:28:28,510 –> 00:28:30,910
don’t release them interlacing yet I

648
00:28:30,910 –> 00:28:33,220
just want you to think of the four arms

649
00:28:33,220 –> 00:28:35,860
moving in opposite directions so you

650
00:28:35,860 –> 00:28:37,870
really really really feel a shift in the

651
00:28:37,870 –> 00:28:39,160
back of the shoulder blades just last

652
00:28:39,160 –> 00:28:42,010
big breath fill up good and then really

653
00:28:42,010 –> 00:28:46,030
feel that release inhale exhale all the

654
00:28:46,030 –> 00:28:48,580
way it will end with bridge pose so take

655
00:28:48,580 –> 00:28:50,350
the soles of the feet to the floor I

656
00:28:50,350 –> 00:28:52,030
always like to make this a nice

657
00:28:52,030 –> 00:28:53,860
transition down so plugging the shoulder

658
00:28:53,860 –> 00:28:56,250
blades back rounding my tailbone forward

659
00:28:56,250 –> 00:28:58,900
coming down slowly one vertebra at a

660
00:28:58,900 –> 00:29:02,410
time just adjusting my microphone good

661
00:29:02,410 –> 00:29:05,350
and then make sure your middle fingers

662
00:29:05,350 –> 00:29:07,900
grazing your heel lift your hips up and

663
00:29:07,900 –> 00:29:09,700
you’re going to interlace your hands

664
00:29:09,700 –> 00:29:11,920
behind your low back or level one you

665
00:29:11,920 –> 00:29:14,020
can always just be right here this is a

666
00:29:14,020 –> 00:29:17,650
first step for you otherwise interlace

667
00:29:17,650 –> 00:29:19,840
the hands underneath your low back make

668
00:29:19,840 –> 00:29:23,020
sure that pinky finger is in your v so

669
00:29:23,020 –> 00:29:24,130
all your weights not on your pinky

670
00:29:24,130 –> 00:29:25,240
finger and begin shimmying your

671
00:29:25,240 –> 00:29:26,440
shoulders together it’s always like

672
00:29:26,440 –> 00:29:28,060
thinking of it it’s like you’re doing

673
00:29:28,060 –> 00:29:29,590
origami with your shoulder blades and

674
00:29:29,590 –> 00:29:32,200
really folding them underneath you press

675
00:29:32,200 –> 00:29:33,850
the soles of your feet into the floor

676
00:29:33,850 –> 00:29:36,910
lift your hips back of the neck is long

677
00:29:36,910 –> 00:29:41,610
just last two breaths here big breath

678
00:29:41,610 –> 00:29:45,310
press your chest forward exhale all the

679
00:29:45,310 –> 00:29:47,470
way so your chest is moving towards your

680
00:29:47,470 –> 00:29:50,050
face shoulder blades are really

681
00:29:50,050 –> 00:29:51,700
grounding down press down through the

682
00:29:51,700 –> 00:29:56,910
feet last big breath exhale let it go

683
00:29:56,910 –> 00:30:00,460
good press your elbows into the mat

684
00:30:00,460 –> 00:30:03,100
lengthen your low back long so curl your

685
00:30:03,100 –> 00:30:05,670
tailbone forward set your pelvis down

686
00:30:05,670 –> 00:30:08,920
extend the right leg extend the left leg

687
00:30:08,920 –> 00:30:11,500
press your elbows into the mat again see

688
00:30:11,500 –> 00:30:13,230
how my shoulder blades lift off the mat

689
00:30:13,230 –> 00:30:15,610
when I press my elbows ninite and then

690
00:30:15,610 –> 00:30:17,800
just scooch the left shoulder blade down

691
00:30:17,800 –> 00:30:19,450
and back right shoulder blade down and

692
00:30:19,450 –> 00:30:22,990
back let the palms face up and then

693
00:30:22,990 –> 00:30:24,400
usually after you do that adjustment

694
00:30:24,400 –> 00:30:25,660
with the shoulder blades you need to

695
00:30:25,660 –> 00:30:27,910
lift your pelvis one more time so lift

696
00:30:27,910 –> 00:30:29,200
your hips one more time lengthen your

697
00:30:29,200 –> 00:30:31,600
tailbone forward one more time good

698
00:30:31,600 –> 00:30:34,000
because once you origami the shoulders

699
00:30:34,000 –> 00:30:35,950
that deeply underneath you into reeling

700
00:30:35,950 –> 00:30:38,120
in the

701
00:30:38,120 –> 00:30:40,289
no you’re just gonna let go of any

702
00:30:40,289 –> 00:30:41,539
conscious brat

703
00:30:41,539 –> 00:30:44,429
just let us soft inhale wash across the

704
00:30:44,429 –> 00:30:53,450
chest exhale all the way shall asana

705
00:31:43,389 –> 00:31:45,909
I gently take the thumbs over the pads

706
00:31:45,909 –> 00:31:49,839
of the fingers like all the fingers and

707
00:31:49,839 –> 00:31:53,940
toes maybe roll the ankles and circles

708
00:31:53,940 –> 00:31:56,739
reach the arms up overhead big cat

709
00:31:56,739 –> 00:31:59,849
stretch really yawn the whole body long

710
00:31:59,849 –> 00:32:03,249
exhale curl up into a little ball knees

711
00:32:03,249 –> 00:32:06,519
into chest good and then you can rock

712
00:32:06,519 –> 00:32:08,679
and roll up to a comfortable seat or you

713
00:32:08,679 –> 00:32:11,320
can roll over into the fetal position to

714
00:32:11,320 –> 00:32:14,579
one side or the other we’ll all meet

715
00:32:14,579 –> 00:32:17,339
sitting keep your eyes closed if you can

716
00:32:17,339 –> 00:32:20,440
and palms are face down on the knees

717
00:32:20,440 –> 00:32:23,039
breathe and just roll the shoulders up

718
00:32:23,039 –> 00:32:25,919
as you exhale draw them down and back

719
00:32:25,919 –> 00:32:29,969
two more times inhale shoulders roll up

720
00:32:29,969 –> 00:32:34,059
exhale draw them down and back good

721
00:32:34,059 –> 00:32:38,109
inhale roll the shoulders up exhale down

722
00:32:38,109 –> 00:32:40,929
and back I could just find a tall spine

723
00:32:40,929 –> 00:32:43,450
take the palms face up now index finger

724
00:32:43,450 –> 00:32:45,549
and thumb touch breathe in tailbone to

725
00:32:45,549 –> 00:32:51,339
crown of head get long exhale shoulders

726
00:32:51,339 –> 00:32:54,489
back in space really slowing the breath

727
00:32:54,489 –> 00:32:58,539
down huge breath in breathe up your

728
00:32:58,539 –> 00:32:59,969
spinal column

729
00:32:59,969 –> 00:33:04,839
exhale think collar bones back final

730
00:33:04,839 –> 00:33:11,700
breath inhale exhale get taller

731
00:33:15,159 –> 00:33:18,299
gently open the eyes as you’re ready

732
00:33:18,299 –> 00:33:21,700
thank you so much for practicing with me

733
00:33:21,700 –> 00:33:23,710
I hope your shoulders feel really

734
00:33:23,710 –> 00:33:25,120
different even though we this was a

735
00:33:25,120 –> 00:33:28,809
quick not full-length class and if you

736
00:33:28,809 –> 00:33:31,480
like this sequence hit the like button

737
00:33:31,480 –> 00:33:33,190
share this video with a friend that’ll

738
00:33:33,190 –> 00:33:35,740
help me so much leave me a comment below

739
00:33:35,740 –> 00:33:37,570
and let me know how it went

740
00:33:37,570 –> 00:33:39,399
you can request new classes and of

741
00:33:39,399 –> 00:33:41,259
course join my private Facebook group if

742
00:33:41,259 –> 00:33:43,630
you want to be deeper in my yoga

743
00:33:43,630 –> 00:33:46,090
community and subscribe to my channel on

744
00:33:46,090 –> 00:33:48,100
YouTube if you haven’t already from my

745
00:33:48,100 –> 00:33:51,009
heart and my backpack wearing and my

746
00:33:51,009 –> 00:33:56,039
life to yours love and gratitude namaste

747
00:33:56,039 –> 00:33:59,590
hey guys so joint during this class this

748
00:33:59,590 –> 00:34:02,320
is what’s going on here this beautiful

749
00:34:02,320 –> 00:34:05,409
sunset I wish I could film against the

750
00:34:05,409 –> 00:34:07,570
sunset backdrop but some construction

751
00:34:07,570 –> 00:34:09,190
and stuff that was going on today just

752
00:34:09,190 –> 00:34:12,069
didn’t make that possible but it’s just

753
00:34:12,069 –> 00:34:14,500
so beautiful I wanted to share it with

754
00:34:14,500 –> 00:34:15,099
you

755
00:34:15,099 –> 00:34:18,359
because look at the colors in the sky

756
00:34:18,359 –> 00:34:24,159
see if I can zoom in any way if you’re

757
00:34:24,159 –> 00:34:25,690
watching this still thank you so much

758
00:34:25,690 –> 00:34:27,190
for being part of my channel and part of

759
00:34:27,190 –> 00:34:30,460
my life and supporting me through

760
00:34:30,460 –> 00:34:32,168
watching my videos and checking out my

761
00:34:32,168 –> 00:34:34,000
props and my courses and everything on

762
00:34:34,000 –> 00:34:37,629
my website means so much and yeah I’ll

763
00:34:37,629 –> 00:34:38,949
figure out how to film in front of the

764
00:34:38,949 –> 00:34:42,520
sunset really soon and yeah final from

765
00:34:42,520 –> 00:34:45,929
my heart to yours namaste

766
00:34:56,510 –> 00:00:00,000
you

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