Yoga for bad knees

Yoga For Sensitive Knees | Yoga With Adriene

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what’s up everyone and welcome to yoga

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with Adriene I’m Adriene and today we

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have a special sequence for the knees so

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this is a big request yoga for sensitive

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knees this is a practice that’s going to

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help anyone and everyone build more

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awareness and strengthen stability

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around the knees and also this is just a

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nice practice video for those who don’t

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want to be on all fours so hop into

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something comfy oh and if you have a

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block go ahead and grab it but you don’t

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need it but everyone’s definitely going

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to need a blanket today or a rolled-up

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towel all right grab your things and

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let’s get started

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[Music]

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all right my friends let’s begin seated

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we’re gonna take our blanket or towel

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and we’re gonna roll it up make a little

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tootsie roll so you’re creating a little

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makeshift at-home bolster if you have a

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bolster you can use that but this really

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works just fine you’re gonna bring your

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legs out you’re gonna place that bolster

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yep you guessed it right behind that

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nice so this is an awesome practice for

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anyone who just wants to build more

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awareness in the knees which I feel like

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should be could be everyone so we start

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nice and slow and take it easy just also

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kind of using this time it’s time for

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yourself to chill out to restore to find

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your breath and bring a little balance

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to the body so you’re gonna bring your

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hands to rest behind you you know in a

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way that feels good so you feel

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supported and so that you’re not

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collapsed in the spine so try to lift up

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through your heart space again whichever

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way and the hands feels awesome for you

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go ahead and find that and they’re gonna

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take your toes and point them up towards

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the sky so there are some things that

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are just anatomical right maybe the toes

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turn out or the toes turn in which of

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course effect the knees and and how you

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walk so that’s all good but we’re just

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gonna take a little time to experiment

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and enquire and hopefully bring some

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stability and strength to the knees

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without hurting your knees so a lot of

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people can’t do a lot of the at-home

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yoga practices because there’s a lot of

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pressure on the knees so I got you here

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we go bring the toes up towards the sky

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mm-hmm excuse my voice today austan

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allergies plus you know my voice likes

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to fluctuate so hey buddy

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and then bring your toes to pet your dog

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like so okay no gosh she has to make it

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all about him okay toes are pointing up

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you’re gonna lift the heels I’ll focus

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and as you lift the heels she want you

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to keep a little bit of awareness in the

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knees just notice what it feels like and

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then lower and then lift the heels and

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lower

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and now this time when you lift the

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heels notice what muscles around this

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area die bone quadricep inner thigh

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inner groin notice what muscles if

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anything turn on ready here we go lift

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the heels toes are pointing up and then

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if for whatever reason you might be

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clinching in your buttocks right now

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relax your butt can someone please quote

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me on that relax your butt and then

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lower the heels let’s do that one more

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time keep the glutes relaxed and just

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notice what muscles turn on hey all

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right now lower awesome making

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adjustment with the hands if you need to

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make sure you’re sitting up nice and

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tall and then this time we’re going to

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lift just the right heel and you’re just

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going to turn the right toes out a

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little bit and then in just noticing if

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we can engage the inner thigh muscle and

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the quad without clenching the buttocks

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and you might feel that and the inner

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knee again inner thigh eeehm and then

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lower and let’s try it on the other side

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again if your heart is collapsing see if

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you can lift up nice and tall and then

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lift the left heel and again nice and

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slow so at the very least you’re getting

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a nice little Lube of the femur that hip

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socket and if you take the time to just

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kind of listen and you can even look

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down see if as you turn your toes in and

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out you can engage the inner left thigh

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naturally you’ll engage the quadricep

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but without clinching the buttocks and

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if you’re not used to this or if you are

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indeed in need of strengthening and

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finding stability around the knee you’re

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gonna feel it maybe in a little inner

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knee I shouldn’t feel bad it should just

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feel like awareness

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sweet and then lower that and then check

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it out this is gonna be fun you’re gonna

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bring the feet to the ground bring the

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butt down to the bolster and your makes

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your pollster and come to lie on your

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back oh yeah all right take the bolster

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with your right hands slide your towel

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or blanket all the way up behind your

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neck

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yay and then we’re gonna slowly walk the

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feet excuse me walk the knees out by

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bringing the feet together so bring the

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knees out bring feet together and then

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bring your hands to your hips and

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breathe again using this time for you to

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balance the body just allow gravity to

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do the work here the tops of the thighs

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nice and a heavy inner groin soft and

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relaxed and if you want a little more

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you can massage the tops of the hips by

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pressing palms into the hip creases

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maybe if you’ve had some like stress

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energy or bad juju you’ve been carrying

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around you can use this to just kind of

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brush it off brush the day away the spar

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start to deepen your breath close your

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eyes again see if you can soften the

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glutes

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and slowly take a deep breath in let

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your fingertips your arms come out wide

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palms up towards the sky and as you

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exhale this time let it out through the

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mouth a little sigh big inhale in

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through the nose and again out through

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the mouth a little sigh connecting mind

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and body big inhale let it go mmm cool

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bring the right fingertips to the right

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thigh left fingertips to the left thigh

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you’re gonna slowly close the legs nice

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and you’re going to send the legs up

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high so lower back becomes flush with

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the mat so you need a little core

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strength here without being on the knees

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so no none of those cat-cow core

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strengthener is here but rather will use

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the support of the back so scoop the

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tailbone up engage the abdominal muscles

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by hugging the lower ribs in you can

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keep a slight bend in the knees they

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don’t have to be locked in fact they

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should never be left but I’m gonna have

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to be straight awesome and then we’re

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gonna inhale interlace the fingertips

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bringing them behind the head thumbs

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extended elbows should fit nicely on

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your towel or blanket inhale in and then

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exhale you’re gonna slowly twist the

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right bring the right elbow over towards

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the left knee you should feel your

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abdominals turn on and then you’re just

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gonna slowly baby pulse the right leg

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now if you’re able to come down low you

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can but only go as far as you can to

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where the lower back feels nice and

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flush with the mat still so maybe it’s

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here baby pulses maybe it’s here and

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you’re keeping your twist right elbow

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reaching towards the front left corner

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of your mat baby pulses and then maybe

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send your gaze up to not crunch in the

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neck and breathe deep here pulsing

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keep your twist scoop up through the

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tailbone we’re here for five you got it

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for peaceful in the face three two and

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then one keep the legs up feet come

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together your rest on your blanket take

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a deep breath in you can bend the knees

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here if you need to I’m gonna take it to

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the other side so straighten the legs

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inhale scoop the tailbone up

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draw the navel down hug the lower ribs

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in so feel that zip up through your

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abdominal wall and then bring the elbow

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up and over find your twist so you’re

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lifting the left shoulder blade up off

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the earth and then nice and easy listen

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carefully nice baby pulses again extend

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the left leg it may not go down as far

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as you did on the right side you want to

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keep the lower back flush baby pulses I

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did this yesterday so I’m feeling it all

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right you’re doing awesome gaze up

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toward that third eye and here we are

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four five four baby pulses listen to

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your breath three scoop the tailbone up

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two and one awesome release everything

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you’re gonna bring the hands to the

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backs of the thighs you need to bend the

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knees and if you can you’re just gonna

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drop the heels down so lots of different

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levels of sensitivity here some people

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will be able to draw the knees all the

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way up to the chest but your hands are

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gonna be behind the knees so there’s

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spaciousness there so squeeze the knees

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into the chest scoop the tailbone up

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just feel that last little bit of

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support on your yoga mat in your back

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body relax your shoulders big inhale

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then exhale you can either rock and roll

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up the length of your spine or you’re

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gonna just slowly come to one side and

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we’re going to come all the way up to a

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downward facing dog so take your time

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you can put your bolster your makeshift

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bolster keep it rolled up you can put it

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to the side and then we’re going to come

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all the way to down dog

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keep an awakeness on the live energy

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the toes and the feet as you move and

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then claw through the fingertips when

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you get there and start to pedal it out

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send the hips up high keep the knees

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nice and bent then inhaling deeply

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allergies and then exhale melt the heart

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towards the thighs press the heart back

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feel that stretch through the shoulders

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the chest claw through the fingertips

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and then slowly you’re gonna walk your

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feet up towards the center of your mat

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nice and slow feet hip width apart

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you’ll come into a little rag doll here

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a little forward fold I’m gonna get a

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nice slight bend in the knees here

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breathe deep and feel that big stretch

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in the lower back body as you bend your

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knees connect through your feet all four

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corners grab the elbows and you might

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just Rock gently side to side creating

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that so nice semicircle semicircle

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semicircle or semicircle shake the head

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loose and then release the arms and

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slowly press on all four corners that

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feet to roll it up and root down through

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the feet as you rise up lift the chest

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lift the sternum and right away you’re

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gonna bring the fingertips around

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interlace behind your back

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and draw the knuckles down and away open

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the chest

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breathe deep feel this upward current of

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energy through the front body and allow

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your body to respond to that so if the

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pelvis is dipping out here and you’re

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thinking upward through the front body

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bring your hip points all the way up

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towards the sky just kind of bring your

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Center underneath you and they might

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open the throat a little bit here you

270
00:12:38,699 –> 00:12:41,010
might find soft easy movement that feels

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awesome take a deep breath in and then

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exhale bend the knees and take your

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knuckles draw a big rainbow so they

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actively reach up towards the sky all

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the way up and over big stretch requires

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big breath big inhale and exhale all the

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way back up great they’re gonna cross

278
00:12:59,130 –> 00:13:01,199
the right arm over the left over the

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00:13:01,199 –> 00:13:04,110
body give yourself a big hug inhale root

280
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down through the feet we’ll lift up

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00:13:05,819 –> 00:13:09,390
through the inner thigh here and then

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exhale release interlace the fingertips

283
00:13:11,490 –> 00:13:14,040
behind this time opposite thumb on top

284
00:13:14,040 –> 00:13:15,750
so reverse your grip and then draw the

285
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knuckles down and away again inhale lift

286
00:13:18,779 –> 00:13:21,689
the chest lift the throat and draw your

287
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Center underneath you hip points towards

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the sky this is gonna require that inner

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00:13:25,079 –> 00:13:26,790
thigh and the quad to kind of turn on

290
00:13:26,790 –> 00:13:29,279
again see if you can locate that just

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00:13:29,279 –> 00:13:33,029
play maybe lift the toes on this one and

292
00:13:33,029 –> 00:13:34,829
then here we go bending the knees

293
00:13:34,829 –> 00:13:37,170
bringing the heart forward first and

294
00:13:37,170 –> 00:13:39,110
then down uncles draw up towards the sky

295
00:13:39,110 –> 00:13:45,000
big stretch so big inhale to support and

296
00:13:45,000 –> 00:13:47,189
then exhale the press into the heels

297
00:13:47,189 –> 00:13:49,850
draw the knuckles back heart lifts up

298
00:13:49,850 –> 00:13:52,199
release your grip feel that flush of

299
00:13:52,199 –> 00:13:53,910
energy and this time big hug

300
00:13:53,910 –> 00:13:56,189
left arm over the right and take a

301
00:13:56,189 –> 00:13:57,540
second here to draw up through the

302
00:13:57,540 –> 00:13:59,339
arches of the feet so again feel that

303
00:13:59,339 –> 00:14:01,829
inner thigh lift but also to just feel

304
00:14:01,829 –> 00:14:09,180
this embrace feel this hug feel the

305
00:14:09,180 –> 00:14:10,920
expansion in the lungs the upper back

306
00:14:10,920 –> 00:14:14,149
body and the ribs as you breathe in and

307
00:14:14,149 –> 00:14:17,519
exhale release it out awesome

308
00:14:17,519 –> 00:14:19,230
inhale send the fingertips up high this

309
00:14:19,230 –> 00:14:23,430
time wu-tang grip today big inhales you

310
00:14:23,430 –> 00:14:25,319
hook the thumbs fingertips reach up high

311
00:14:25,319 –> 00:14:28,050
and then exhale keep lifting up through

312
00:14:28,050 –> 00:14:29,760
your arches so press in all four corners

313
00:14:29,760 –> 00:14:31,829
of the feet especially the outer edges

314
00:14:31,829 –> 00:14:33,480
so if you tend to roll in towards the

315
00:14:33,480 –> 00:14:35,430
inner arches press to the outer edges

316
00:14:35,430 –> 00:14:37,709
and then as if you’re on to paint in

317
00:14:37,709 –> 00:14:39,689
between two panes of glass just slowly

318
00:14:39,689 –> 00:14:42,449
tilt to the left so not a big bump and

319
00:14:42,449 –> 00:14:45,930
but just a slow tilt and then lift up

320
00:14:45,930 –> 00:14:48,750
from your pelvic floor and a lot of

321
00:14:48,750 –> 00:14:50,279
times in yoga you’ll hear someone say

322
00:14:50,279 –> 00:14:52,079
lift the kneecaps think about engaging

323
00:14:52,079 –> 00:14:54,689
the inner thighs and the quads without

324
00:14:54,689 –> 00:14:59,309
clenching your glutes and then back up

325
00:14:59,309 –> 00:15:01,140
through Center press through the feet

326
00:15:01,140 –> 00:15:03,070
re-establish your foundation

327
00:15:03,070 –> 00:15:06,100
through the feet and then slowly sliding

328
00:15:06,100 –> 00:15:09,660
to the other side tuck the chin slightly

329
00:15:09,660 –> 00:15:12,190
see if you can lift up through the inner

330
00:15:12,190 –> 00:15:16,450
thigh just a sensation and then slowly

331
00:15:16,450 –> 00:15:18,550
bring it back palms come together and

332
00:15:18,550 –> 00:15:20,920
down at the heart as you breathe out

333
00:15:20,920 –> 00:15:24,120
Anjali would your awesome deep breath in

334
00:15:24,120 –> 00:15:27,940
Long breath out now

335
00:15:27,940 –> 00:15:30,190
resist the urge to look down you can of

336
00:15:30,190 –> 00:15:32,980
course you’re the boss but keep the

337
00:15:32,980 –> 00:15:34,300
palms pressing together and this time

338
00:15:34,300 –> 00:15:36,820
bring the elbows out and then just trust

339
00:15:36,820 –> 00:15:37,960
that the earth is there and if you don’t

340
00:15:37,960 –> 00:15:39,490
want to step out wide you can keep the

341
00:15:39,490 –> 00:15:41,590
feet on the ground and slowly move your

342
00:15:41,590 –> 00:15:43,420
foot out you’re just gonna step out nice

343
00:15:43,420 –> 00:15:47,230
and wide stay connected to your core for

344
00:15:47,230 –> 00:15:50,530
stability it’s hard not to look down and

345
00:15:50,530 –> 00:15:52,570
then turn your toes just so they’re

346
00:15:52,570 –> 00:15:54,460
facing forward so feet are nice and

347
00:15:54,460 –> 00:15:57,460
parallel and if you’re feeling any

348
00:15:57,460 –> 00:15:59,320
pressure on the knees here bring your

349
00:15:59,320 –> 00:16:02,770
stance in way in otherwise we’ll walk it

350
00:16:02,770 –> 00:16:06,640
out alright so I’m giving us time to set

351
00:16:06,640 –> 00:16:07,990
these up because a lot of times what

352
00:16:07,990 –> 00:16:09,700
happens with the knees is we just get

353
00:16:09,700 –> 00:16:11,740
rushed into doing something in a public

354
00:16:11,740 –> 00:16:13,750
class or even at home or we just haven’t

355
00:16:13,750 –> 00:16:15,790
trained our mind to consider the nuance

356
00:16:15,790 –> 00:16:17,740
of things and we’re just setting ourself

357
00:16:17,740 –> 00:16:19,270
where we’re we’re not setting ourselves

358
00:16:19,270 –> 00:16:22,030
up so where there’s a lacking of setting

359
00:16:22,030 –> 00:16:24,340
our self up for a strong foundation in

360
00:16:24,340 –> 00:16:26,260
the posture which can put a lot of

361
00:16:26,260 –> 00:16:28,840
pressure on the joints and if you’re

362
00:16:28,840 –> 00:16:30,760
dealing with an injury or something and

363
00:16:30,760 –> 00:16:32,980
healing forget about it so take your

364
00:16:32,980 –> 00:16:36,250
time toes are pointing forward lift up

365
00:16:36,250 –> 00:16:38,230
from the arches of the feet engage the

366
00:16:38,230 –> 00:16:39,820
inner thigh in the quad that we did when

367
00:16:39,820 –> 00:16:41,110
we’re doing that little beginning

368
00:16:41,110 –> 00:16:43,390
exercise lengthen tailbone down without

369
00:16:43,390 –> 00:16:46,150
clinching the glutes so it’s not just a

370
00:16:46,150 –> 00:16:47,890
tightness in your grouping we’re

371
00:16:47,890 –> 00:16:50,830
activating hugging muscle to bone with

372
00:16:50,830 –> 00:16:52,840
awareness so lengthen tailbone down just

373
00:16:52,840 –> 00:16:56,230
play with that here not so much here but

374
00:16:56,230 –> 00:16:59,710
right here and then hands come back to

375
00:16:59,710 –> 00:17:01,180
the heart elbows that way whenever you

376
00:17:01,180 –> 00:17:05,099
are ready or maybe already there so

377
00:17:05,099 –> 00:17:08,020
again think we’re kind of zipping up

378
00:17:08,020 –> 00:17:09,940
from the arches we’re lifting up from

379
00:17:09,940 –> 00:17:11,680
the inner thighs inner groins and we’ll

380
00:17:11,680 –> 00:17:13,480
continue that motion from the lower body

381
00:17:13,480 –> 00:17:15,550
all the way up through the spine so lift

382
00:17:15,550 –> 00:17:16,460
up through the pelvic

383
00:17:16,460 –> 00:17:18,349
imagine rising rising rising all the way

384
00:17:18,349 –> 00:17:20,540
to the crown posture is nice and long

385
00:17:20,540 –> 00:17:24,109
spine lengthen inhale in exhale slight

386
00:17:24,109 –> 00:17:26,089
bend in the knees claw through the outer

387
00:17:26,089 –> 00:17:27,890
edges of the feet and slowly just send

388
00:17:27,890 –> 00:17:30,970
your heart forward and then come back

389
00:17:30,970 –> 00:17:34,220
however far you made is good inhaling

390
00:17:34,220 –> 00:17:35,690
again and exhale draw the navel in

391
00:17:35,690 –> 00:17:37,100
connect to your Center your core

392
00:17:37,100 –> 00:17:38,510
stability and come forward

393
00:17:38,510 –> 00:17:42,590
oh yeah and then come back and then one

394
00:17:42,590 –> 00:17:43,820
more time maybe you go a little further

395
00:17:43,820 –> 00:17:45,200
and maybe not listen to your body draw

396
00:17:45,200 –> 00:17:49,490
the navel in and up maybe you come all

397
00:17:49,490 –> 00:17:50,780
the way down we’re here for three

398
00:17:50,780 –> 00:17:53,420
breaths wherever you are so the goal is

399
00:17:53,420 –> 00:17:55,310
to kind of challenge you to keep the

400
00:17:55,310 –> 00:17:57,650
inner thigh engage here pressing into

401
00:17:57,650 –> 00:17:59,870
the outer edges of the feet creating

402
00:17:59,870 –> 00:18:02,080
stability and strength around the knee

403
00:18:02,080 –> 00:18:08,570
breathing deep and then you’re gonna

404
00:18:08,570 –> 00:18:10,160
bend the knees and really find that

405
00:18:10,160 –> 00:18:12,350
connection from the ground up so work

406
00:18:12,350 –> 00:18:14,480
from the ground up to rise up nice and

407
00:18:14,480 –> 00:18:17,750
slow and if the legs are tired here and

408
00:18:17,750 –> 00:18:19,310
you feel weak no the legs are tired

409
00:18:19,310 –> 00:18:22,640
because you’re waking up not just the

410
00:18:22,640 –> 00:18:24,530
muscular body but the energetic body as

411
00:18:24,530 –> 00:18:27,110
well all right turn the left toes in

412
00:18:27,110 –> 00:18:28,760
very gently keep the left inner thigh

413
00:18:28,760 –> 00:18:30,680
engaged in fact bring your left hand to

414
00:18:30,680 –> 00:18:32,420
your left inner thigh and just give it a

415
00:18:32,420 –> 00:18:35,720
pat to kind of feel oh yeah what does it

416
00:18:35,720 –> 00:18:38,630
take to engage that muscle all right and

417
00:18:38,630 –> 00:18:39,950
then after you’ve done that for like an

418
00:18:39,950 –> 00:18:42,170
awkward amount of time then you can stop

419
00:18:42,170 –> 00:18:45,260
and turn the right toes forward and then

420
00:18:45,260 –> 00:18:46,370
we’re gonna nice and slow we’re gonna

421
00:18:46,370 –> 00:18:50,510
track the knee over the middle toe okay

422
00:18:50,510 –> 00:18:52,700
so open up here and now we’re engaging

423
00:18:52,700 –> 00:18:54,260
both inner thighs give them both the

424
00:18:54,260 –> 00:18:58,520
path beautiful and we’ll come to warrior

425
00:18:58,520 –> 00:19:00,530
two so we’re hugging that right femur

426
00:19:00,530 –> 00:19:01,940
and we’re making sure we can always see

427
00:19:01,940 –> 00:19:04,100
that big toe we’re engaging both inner

428
00:19:04,100 –> 00:19:06,050
thighs finding that inner lift through

429
00:19:06,050 –> 00:19:08,450
the inner groin bend you’re being funny

430
00:19:08,450 –> 00:19:10,340
today and then we’ll come into warrior

431
00:19:10,340 –> 00:19:14,270
two so I find for people who are trying

432
00:19:14,270 –> 00:19:15,530
to build stability and strengthen the

433
00:19:15,530 –> 00:19:18,290
knees going that super wide stance isn’t

434
00:19:18,290 –> 00:19:20,840
really helpful you can work your way

435
00:19:20,840 –> 00:19:23,420
there so notice my stance is a bit short

436
00:19:23,420 –> 00:19:26,270
today making sure I can see that front

437
00:19:26,270 –> 00:19:28,250
big toe left toes are turned

438
00:19:28,250 –> 00:19:31,160
and I’m gonna breathe here relax the

439
00:19:31,160 –> 00:19:37,160
shoulders and just inquire strength in

440
00:19:37,160 –> 00:19:40,190
the legs we’re here for five front knee

441
00:19:40,190 –> 00:19:42,380
over front ankle for lengthen tailbone

442
00:19:42,380 –> 00:19:46,970
down hips up three two one then take the

443
00:19:46,970 –> 00:19:48,830
right fingertips up and over a peaceful

444
00:19:48,830 –> 00:19:50,570
warrior press into the outer edges of

445
00:19:50,570 –> 00:19:52,610
both feet inhale lift your chest and

446
00:19:52,610 –> 00:19:55,280
then exhale extended side angle keep

447
00:19:55,280 –> 00:19:58,220
hugging it in hugging the right thigh

448
00:19:58,220 –> 00:19:59,720
bone in you’re gonna send the right

449
00:19:59,720 –> 00:20:00,410
fingertips

450
00:20:00,410 –> 00:20:02,300
excuse-me left fingertips to the sky and

451
00:20:02,300 –> 00:20:04,370
right elbow can come on to that but

452
00:20:04,370 –> 00:20:05,450
you’re wanting to keep your core

453
00:20:05,450 –> 00:20:07,400
strength not press into that knee what

454
00:20:07,400 –> 00:20:10,850
good does that do awesome then left

455
00:20:10,850 –> 00:20:12,740
fingertips reach up towards the sky

456
00:20:12,740 –> 00:20:14,750
bring you back up to Center palms come

457
00:20:14,750 –> 00:20:16,100
together at the heart

458
00:20:16,100 –> 00:20:18,860
toes turned facing forward again we take

459
00:20:18,860 –> 00:20:20,570
a deep breath in lengthen tailbone down

460
00:20:20,570 –> 00:20:23,900
heart lifts up and exhale relax the

461
00:20:23,900 –> 00:20:27,350
shoulders awesome turn the right toes in

462
00:20:27,350 –> 00:20:30,110
press into the outer edge of that right

463
00:20:30,110 –> 00:20:32,750
foot engage the right inner thigh so the

464
00:20:32,750 –> 00:20:34,580
power of these warrior postures coming

465
00:20:34,580 –> 00:20:37,100
from the back leg and we turn the left

466
00:20:37,100 –> 00:20:39,160
toes out front knee over front ankle

467
00:20:39,160 –> 00:20:42,880
lengthen tailbone down hip points up

468
00:20:42,880 –> 00:20:45,770
make sure you can see that front big toe

469
00:20:45,770 –> 00:20:47,930
and then really engage the inner thighs

470
00:20:47,930 –> 00:20:49,940
so much of their drawing zipping up and

471
00:20:49,940 –> 00:20:52,100
in lengthen tailbone lengthening

472
00:20:52,100 –> 00:20:56,720
tailbone down just take a couple moments

473
00:20:56,720 –> 00:20:58,190
to feel it out here and when you’re

474
00:20:58,190 –> 00:21:01,690
ready find your arms veer Vajrasana to

475
00:21:01,690 –> 00:21:05,930
and again today shorter stance if you’re

476
00:21:05,930 –> 00:21:08,060
if you don’t have weak knees or excuse

477
00:21:08,060 –> 00:21:11,140
me sensitive knees then you can go wide

478
00:21:11,140 –> 00:21:13,970
but I’m just trying to pull it back a

479
00:21:13,970 –> 00:21:15,230
little for those who are wanting to

480
00:21:15,230 –> 00:21:20,930
continue to deepen their practice find

481
00:21:20,930 –> 00:21:23,390
that engagement so there’s no point in

482
00:21:23,390 –> 00:21:25,340
hitting the pose or the mark if if you

483
00:21:25,340 –> 00:21:29,300
know it’s not doing the body good I’m

484
00:21:29,300 –> 00:21:32,290
gonna take one more breath here

485
00:21:34,270 –> 00:21:36,620
five four three two one left fingertips

486
00:21:36,620 –> 00:21:38,390
reach forward up and back peaceful

487
00:21:38,390 –> 00:21:40,310
warrior try to keep this length through

488
00:21:40,310 –> 00:21:43,730
the right side body all the way up front

489
00:21:43,730 –> 00:21:46,640
knee stays bent strong and engaged

490
00:21:46,640 –> 00:21:48,560
through the inner thigh inner groin take

491
00:21:48,560 –> 00:21:51,050
a big stretch big breath and then here

492
00:21:51,050 –> 00:21:53,030
we go lifting up keep the lift up all

493
00:21:53,030 –> 00:21:54,500
the way so we’re not crashing into the

494
00:21:54,500 –> 00:21:58,940
joints extended side angle right

495
00:21:58,940 –> 00:22:00,650
fingertips to the sky this time

496
00:22:00,650 –> 00:22:02,930
and then just notice the awareness since

497
00:22:02,930 –> 00:22:05,060
this whole videos about being kind to

498
00:22:05,060 –> 00:22:06,140
the knees notice if you’re kind of

499
00:22:06,140 –> 00:22:08,180
crashing down into your knees or if you

500
00:22:08,180 –> 00:22:10,790
can draw strength from the earth I mean

501
00:22:10,790 –> 00:22:12,530
this is a warrior sequence for heaven’s

502
00:22:12,530 –> 00:22:15,170
sakes overreach for this guy strong

503
00:22:15,170 –> 00:22:17,600
steady you won’t even need this in time

504
00:22:17,600 –> 00:22:18,800
when you build strength you’ll be able

505
00:22:18,800 –> 00:22:22,700
to hover no extra pressure on the need

506
00:22:22,700 –> 00:22:26,030
is strong and stable and then to come up

507
00:22:26,030 –> 00:22:27,530
reach the right fingertips all the way

508
00:22:27,530 –> 00:22:30,200
up to the sky smiled a little bit and

509
00:22:30,200 –> 00:22:32,120
we’ll come all the way back hands Anjali

510
00:22:32,120 –> 00:22:33,580
mudra at the heart toes pointing forward

511
00:22:33,580 –> 00:22:38,140
deep breath in exhale release everything

512
00:22:38,140 –> 00:22:40,130
and you’re just gonna step the feet

513
00:22:40,130 –> 00:22:41,840
together nice and slow try not to look

514
00:22:41,840 –> 00:22:43,160
down feet together really together

515
00:22:43,160 –> 00:22:45,530
really together really together take a

516
00:22:45,530 –> 00:22:48,860
deep breath in Mountain Pose exhale

517
00:22:48,860 –> 00:22:53,330
release the fingertips down and see if

518
00:22:53,330 –> 00:22:54,920
you can zip up the legs here and spread

519
00:22:54,920 –> 00:22:56,420
weight evenly through all four corners

520
00:22:56,420 –> 00:22:57,830
of the feet knowing that that

521
00:22:57,830 –> 00:23:00,290
information travels up to the knees to

522
00:23:00,290 –> 00:23:03,440
the hips to the heart the shoulders and

523
00:23:03,440 –> 00:23:07,670
up through the crown take a deep breath

524
00:23:07,670 –> 00:23:11,880
in how long exhale out

525
00:23:11,880 –> 00:23:15,780
and then inhale to reach for the sky and

526
00:23:15,780 –> 00:23:18,000
then exhale slowly all the way down if

527
00:23:18,000 –> 00:23:19,140
you need to step the feet hip-width

528
00:23:19,140 –> 00:23:20,820
apart here you can bend the knees as

529
00:23:20,820 –> 00:23:24,030
generously as you need to and plant the

530
00:23:24,030 –> 00:23:29,100
palm step it back one plank pose all

531
00:23:29,100 –> 00:23:31,200
right in your plank pose reach the heels

532
00:23:31,200 –> 00:23:33,000
back press away from your yoga mat try

533
00:23:33,000 –> 00:23:34,260
to keep the hips where they are in space

534
00:23:34,260 –> 00:23:36,330
and touch the left fingertips to the

535
00:23:36,330 –> 00:23:38,670
right shoulder then bring the left hand

536
00:23:38,670 –> 00:23:39,900
down and touch to the right fingertips

537
00:23:39,900 –> 00:23:41,910
to the left shoulder and now back and

538
00:23:41,910 –> 00:23:43,380
forth gaze straight down you’re going to

539
00:23:43,380 –> 00:23:45,330
try to keep your hips where they are in

540
00:23:45,330 –> 00:23:47,340
space super core strength Center here

541
00:23:47,340 –> 00:23:50,970
breathing deep you got it and even it

542
00:23:50,970 –> 00:23:55,440
out and then slowly release awesome

543
00:23:55,440 –> 00:23:57,020
you’re just gonna come on to your bum

544
00:23:57,020 –> 00:24:03,180
send the legs out wide yay and if you

545
00:24:03,180 –> 00:24:04,800
have a block you’re gonna grab the block

546
00:24:04,800 –> 00:24:07,080
now and then we’re all gonna come to lie

547
00:24:07,080 –> 00:24:08,730
flat on our back with the feet on the

548
00:24:08,730 –> 00:24:11,210
ground so take your time getting there

549
00:24:11,210 –> 00:24:14,010
wipe any sweat off your brow take a nice

550
00:24:14,010 –> 00:24:15,960
big refreshing inhale in through the

551
00:24:15,960 –> 00:24:20,870
nose and out through the nose or mouth

552
00:24:20,870 –> 00:24:25,880
so we’re ending with little bridge

553
00:24:25,880 –> 00:24:29,640
twists relaxed sequence so the thing

554
00:24:29,640 –> 00:24:31,500
about bridge is if you don’t know what

555
00:24:31,500 –> 00:24:33,480
set don’t want us in our bridge poses go

556
00:24:33,480 –> 00:24:34,590
ahead and watch me the first time

557
00:24:34,590 –> 00:24:36,510
because it’s not the type of pose where

558
00:24:36,510 –> 00:24:38,130
you want to look at the video when

559
00:24:38,130 –> 00:24:41,450
you’re in it can cause a little bit of

560
00:24:41,450 –> 00:24:44,100
harm to the spine and that’s the

561
00:24:44,100 –> 00:24:45,480
opposite of what we’re trying to do here

562
00:24:45,480 –> 00:24:48,420
y’all so bring the heels up fingertips

563
00:24:48,420 –> 00:24:49,860
are gonna reach down and this is a nice

564
00:24:49,860 –> 00:24:52,830
little marker heels to the fingers and

565
00:24:52,830 –> 00:24:55,410
if you have a block or something that

566
00:24:55,410 –> 00:24:58,950
you can bring between your legs then

567
00:24:58,950 –> 00:25:00,420
you’re gonna go ahead and use it today

568
00:25:00,420 –> 00:25:02,220
so you can squeeze and feel that inner

569
00:25:02,220 –> 00:25:05,010
thigh engaging once again and again you

570
00:25:05,010 –> 00:25:07,080
can practice this today or once a week

571
00:25:07,080 –> 00:25:08,610
but remember to take these things with

572
00:25:08,610 –> 00:25:11,250
you into other practices just for

573
00:25:11,250 –> 00:25:14,190
everybody so the knees aren’t splaying

574
00:25:14,190 –> 00:25:15,900
wide when I have the block it’s nice a

575
00:25:15,900 –> 00:25:17,430
little reminder but if you don’t have

576
00:25:17,430 –> 00:25:18,930
the block put in a little imaginary

577
00:25:18,930 –> 00:25:21,810
block in between your thighs and then so

578
00:25:21,810 –> 00:25:25,750
important a lot of joint issues

579
00:25:25,750 –> 00:25:27,880
you know they big stem from the

580
00:25:27,880 –> 00:25:29,440
foundation of whatever it is so the

581
00:25:29,440 –> 00:25:31,510
hands for the wrists the feet for the

582
00:25:31,510 –> 00:25:34,750
ankles and the knees so find that foot

583
00:25:34,750 –> 00:25:38,670
to earth connection but Abunda and

584
00:25:38,670 –> 00:25:40,720
really root down through the ball join

585
00:25:40,720 –> 00:25:42,400
in that big toe ball joint of the pinky

586
00:25:42,400 –> 00:25:43,780
toe and the back two corners the heels

587
00:25:43,780 –> 00:25:46,980
then squeeze your block use your hands

588
00:25:46,980 –> 00:25:49,420
to guide you I’m going to scoop the

589
00:25:49,420 –> 00:25:51,880
tailbone up and nice and slow from the

590
00:25:51,880 –> 00:25:53,410
feet so often we think about hips

591
00:25:53,410 –> 00:25:55,060
lifting up really pay attention to your

592
00:25:55,060 –> 00:25:57,940
feet pressing your feet so much so that

593
00:25:57,940 –> 00:26:01,930
the hips start to lift up we’re pressing

594
00:26:01,930 –> 00:26:03,850
evenly through all four corners of the

595
00:26:03,850 –> 00:26:05,140
feet and really pay attention to the

596
00:26:05,140 –> 00:26:07,600
nuance there we tend to forget about the

597
00:26:07,600 –> 00:26:09,370
feet and just really try to get to this

598
00:26:09,370 –> 00:26:12,490
bind so really lift up feel the nuance

599
00:26:12,490 –> 00:26:15,910
and feel the block as you lift the hips

600
00:26:15,910 –> 00:26:17,800
the inner thighs engage to stabilize to

601
00:26:17,800 –> 00:26:20,650
strengthen then send the shin bones

602
00:26:20,650 –> 00:26:24,460
forward hug the femur in lift the hip

603
00:26:24,460 –> 00:26:26,530
points up high and see if you can do

604
00:26:26,530 –> 00:26:28,300
this here’s here’s the kicker

605
00:26:28,300 –> 00:26:32,110
without clenching the glutes see if you

606
00:26:32,110 –> 00:26:35,770
can engage the inner thigh obviously

607
00:26:35,770 –> 00:26:39,310
we’re toning the core without clenching

608
00:26:39,310 –> 00:26:41,260
the glutes press the palms into the

609
00:26:41,260 –> 00:26:44,410
earth inhale and then exhale lift your

610
00:26:44,410 –> 00:26:46,840
chest to your chin and your chin to the

611
00:26:46,840 –> 00:26:50,410
sky should feel awesome and release

612
00:26:50,410 –> 00:26:54,130
everything down awesome take a little

613
00:26:54,130 –> 00:27:00,970
break sigh it out close your eyes and

614
00:27:00,970 –> 00:27:02,770
one more time I’m going to talk less but

615
00:27:02,770 –> 00:27:05,020
I want you to really try to find where

616
00:27:05,020 –> 00:27:07,600
the muscles turn on see if you can

617
00:27:07,600 –> 00:27:09,370
soften through the glutes and this time

618
00:27:09,370 –> 00:27:10,660
if you want to take the bind you can

619
00:27:10,660 –> 00:27:12,790
some strong focus on the feet here we go

620
00:27:12,790 –> 00:27:15,700
inhale lifting you up listen to the

621
00:27:15,700 –> 00:27:17,440
sound of your breath squeeze your block

622
00:27:17,440 –> 00:27:22,210
or your imaginary block shins forward

623
00:27:22,210 –> 00:27:24,010
hug the femur and lift the hip points up

624
00:27:24,010 –> 00:27:29,520
high chest to chin chin to the sky

625
00:27:29,520 –> 00:27:31,570
maybe you walk the shoulder blades

626
00:27:31,570 –> 00:27:36,030
underneath engage the inner thigh

627
00:27:45,900 –> 00:27:48,610
keep uncovering keep adding to

628
00:27:48,610 –> 00:27:52,990
subtracting pay attention again to the

629
00:27:52,990 –> 00:27:57,790
nuance and then slowly release the bind

630
00:27:57,790 –> 00:28:00,190
if you have it and bring it down nice

631
00:28:00,190 –> 00:28:04,390
and slow and with control so another

632
00:28:04,390 –> 00:28:07,630
thing I will add is a lot of times

633
00:28:07,630 –> 00:28:11,920
things happen with the knees in between

634
00:28:11,920 –> 00:28:14,740
poses not during but the consciousness

635
00:28:14,740 –> 00:28:16,270
in between take your block you’re going

636
00:28:16,270 –> 00:28:18,160
to bring it to the side or you can bring

637
00:28:18,160 –> 00:28:20,650
it to your head for a pillow and then

638
00:28:20,650 –> 00:28:24,549
we’re going to come to that nice soup

639
00:28:24,549 –> 00:28:27,580
Tabata konasana again so knees wide

640
00:28:27,580 –> 00:28:29,740
soles of the feet together hands on the

641
00:28:29,740 –> 00:28:34,440
hips breathe deep let everything go

642
00:28:37,240 –> 00:28:39,010
[Applause]

643
00:28:39,010 –> 00:28:41,020
we’re almost done here so really

644
00:28:41,020 –> 00:28:45,400
activate the breath take your vitamins

645
00:28:46,270 –> 00:28:49,610
nice control of your breath slowing it

646
00:28:49,610 –> 00:28:52,880
down can completely change your day and

647
00:28:52,880 –> 00:28:57,140
maybe your life so use this time with me

648
00:28:57,140 –> 00:28:59,120
and with everyone else who’s practicing

649
00:28:59,120 –> 00:29:01,520
this around the world should just check

650
00:29:01,520 –> 00:29:04,880
in before we get up off the mat yeah

651
00:29:04,880 –> 00:29:08,260
I’ll do that by breathing deep

652
00:29:08,650 –> 00:29:10,940
use your hands to slowly guide the

653
00:29:10,940 –> 00:29:12,800
thighs the knees together we’ll just

654
00:29:12,800 –> 00:29:14,480
take a nice easy twist of your choice so

655
00:29:14,480 –> 00:29:17,750
you can do one knee and cross it over or

656
00:29:17,750 –> 00:29:20,930
you do both knees and cross it over take

657
00:29:20,930 –> 00:29:24,470
the arms wide breathe deep just to

658
00:29:24,470 –> 00:29:33,020
restore the spine here and then take it

659
00:29:33,020 –> 00:29:35,210
to the other side even it out nice and

660
00:29:35,210 –> 00:29:44,030
slow and then we’ll come back to Center

661
00:29:44,030 –> 00:29:45,740
you’re gonna take your bolster you’re

662
00:29:45,740 –> 00:29:47,240
gonna bring it back underneath the

663
00:29:47,240 –> 00:29:50,000
thighs excuse me the legs excuse me the

664
00:29:50,000 –> 00:29:53,300
knees so back to where we started to

665
00:29:53,300 –> 00:29:56,140
feel that support and just feel yeah

666
00:29:56,140 –> 00:29:59,750
this permanent problem maybe doesn’t

667
00:29:59,750 –> 00:30:03,790
have to be permanent my body is amazing

668
00:30:03,790 –> 00:30:07,810
the mind is powerful

669
00:30:12,980 –> 00:30:15,390
come to a place where you can relax for

670
00:30:15,390 –> 00:30:19,650
a few breaths honoring this time and

671
00:30:19,650 –> 00:30:23,330
space that you have taken for yourself

672
00:30:23,330 –> 00:30:25,919
relax everything soles of the feet all

673
00:30:25,919 –> 00:30:31,400
the way to the crown close your eyes

674
00:30:40,040 –> 00:30:42,140
and bring the palms together nice and

675
00:30:42,140 –> 00:30:44,000
slow your heart we honor the light

676
00:30:44,000 –> 00:30:47,240
within ourselves and see that in each

677
00:30:47,240 –> 00:30:50,780
other by finishing our practice with a

678
00:30:50,780 –> 00:30:56,740
bow tuck the chin reverence and I Musti

679
00:30:56,740 –> 00:31:04,319
[Music]

680
00:31:06,520 –> 00:31:14,670
[Music]

681
00:31:15,280 –> 00:00:00,000
you

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