Yoga for climbers

Yoga For Climbers | Flexibility & Balance | Yoga With Adriene

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hey everyone what’s up and welcome to

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yoga with Adriene I’m Adriene and today

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we have a big request this is yoga for

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climbers but also really great for

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anyone who’s wanting to do a little

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ditty to cultivate more balance

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coordination flexibility and stability

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hop into something company and let’s get

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started

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[Music]

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all righty my friends let’s begin

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standing today feet hip-width apart take

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a nice deep breath in and as you exhale

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just let go of the day or the morning

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thus far relax your shoulders

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it’s really drop into this time for

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yourself whether you’re a climber or a

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non climber let’s use this time really

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utilize this time to cultivate a little

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balance and to find what feels good so

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deep breath in again stand up nice and

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tall and as you exhale just think of a

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release so letting go he totally just

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side nice buddy

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Benji’s with those big inhale and exhale

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and one more time big full breath in and

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exhale maybe relax your shoulders just

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in case they’re creeping up towards your

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ears awesome now to the neck we’re just

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gonna drop one year over one shoulder

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feel nice gentle release in the side of

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the neck and then over to the other side

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and then you’re just gonna go back and

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forth on your own and you can pause

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there and breathe or you can keep the

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movement going I’m just kind of coming

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into the moment so that we can really

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maximize this time for ourselves but

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also create efficient movement so

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today’s practice is about coordination

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it’s about moving from your Center your

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core and so if your mind is kind of

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distracted you can start to just zero in

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on the sensation of the neck the sound

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of your breath maybe how you’re

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distributing your weight and the feet

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and then notice if you’re kind of

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locking out the legs here so if you can

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softly bend your knees all right so weak

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then bring the head back to Center we’re

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just gonna nice and easy nod the head

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drop the chin to the chest and then look

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up towards the sky and I’ll notice if

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you’ve lost your nice deep conscious

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breath

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the thing about climbing and I won’t

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pretend that I’m like some professional

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climber of course but I did talk to some

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of my pals and do some research and the

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thing about climbing that

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noticing is the breath a lot of times we

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get into this focused scenario or when

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we’re trying to hold our balance and we

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see this in yoga all the time we hold

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our breath all right bring the head back

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to Center and here we go we’re gonna

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send the fingertips up towards the sky

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big inhale as you stretch reach way up

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high and then exhale to float it down

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wiggle the fingertips really open up

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through the pecks in the chest

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so again maximize this movement see how

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efficient you can be instead of just

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inhaling we reach up exhale come down

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because that’s what we do in yoga you

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can really get the most out of your

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movement nice and in control so big

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inhale to reach for the sky an exhale

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opening through the chest float the

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fingertips down now you know what you’re

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doing or someone so you can take your

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eyes off the video off of me and really

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start to maybe integrate the neck so the

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nodding movement that we did chin to

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chest and then big inhale to look up

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towards the sky

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and I start to really sync up with my

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breath here find a link through all four

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sides of the torso see if you can

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distribute your weight evenly through

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the soles of your feet and let’s do one

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more big full breath inhale why not lots

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of love and reach for the sky and exhale

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why not exhale lots of love out bring it

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down all right

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interlace the fingertips behind the back

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sorry buddy we’re gonna interlace draw

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the knuckles down and away title my

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second book I told you one day I’m gonna

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write it and lift the chest here now

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pause see if you can lengthen your

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tailbone down and bring your belly

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button in and then head over heart heart

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over pelvis here breathe deep if you’re

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kind of craving a little more here so if

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you can bring the palms together really

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together and if that’s not happening for

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your body just breathe deep and let it

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unfold don’t force or press so nice and

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open through the chest

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Peck’s collarbone breathe deep fab them

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bend the knees generously inhale smile a

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little bit why not life’s too short and

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then exhale draw your navel in we’re

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gonna draw a big rainbow with the

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knuckles all the way up so this is a

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ceiling or the sky and then maybe over

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past the head so this will be different

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for everyone you may get here you might

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get belly towards the thighs and then if

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you can relax the weight of your head

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down and breathe a little deeper we’re

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here for five inhale lots of love in

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three exhale lots of love out and then

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here we go on the one dig into the heels

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I’m gonna slowly roll it up keep the

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fingers interlaced roll it up press into

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your feet and then break free that

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chains Mountain Pose

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now stay present here in controls feel

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that sensation that flush of fresh blood

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nice and we’ll take the fingertips

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forward right arm over the left just

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give yourself a big hug here so your

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fingertips are gonna kind of come in

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towards the center of your back and then

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you’re gonna lift your elbows inhale and

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exhale awesome same thing this time

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opposite thumb on top so reach behind

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opposite thumb comes on top as you

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interlace knuckles draw down in a way so

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the shoulder blades come in towards each

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other and we stand up nice and tall

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breathe

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maybe the palms come together lengthen

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tailbone down so there’s a gentle kind

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of lengthening of the tailbone down you

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know like this I hate to say tuck of the

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pelvis because that’s a little

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old-school now people it creates

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compression so just lengthen it down

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just experiment and then here we go same

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thing when you’re ready bend the knees

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and we start to take it forward so keep

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reaching the knuckles way up high

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towards the sky and then check out how

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it is for your body today every time you

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come to Park

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on the mat stay present in the existing

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narrative so your hamstrings somedays

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well everyday hamstrings are the

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exception they’re always tight relax the

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way to the head over breathe deep but

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really be present in the sensation of

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your body maybe it’s different because

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of a workout because of travel because

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of something emotional because there’s

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something you ate so it’s worth it to

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really make the practice about being

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present rather than what you think you

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know about your body take into the heels

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right here for five breathe deep four

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three two stick with me nice and in

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control that’s the name of the game

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today press into the heels engage the

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inner thighs as you roll up and if

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you’re shaking or a little Trembley here

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that’s the ticket sometimes it’s not

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what we do about how we do it the way in

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which we do it here we go

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break free the change Mountain Pose go

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ahead and open the palms forward and

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then lift up from the armpit chest and

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if you need a little movement rotation

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and the wrists or anything here of

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course feel free to take it huh awesome

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let’s bring the hands together at the

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heart you’re going to actively press the

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palms together here beautiful and then

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send the fingertips forward this time

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the left arm over just give yourself a

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big hug you’re gonna try to inch the

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fingers behind the center of your back

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one more time and inhale lift the elbow

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and then exhale let it all go awesome

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inhale reach for the sky and then all

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the way down on an exhale forward fold

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awesome work inhale halfway lift nice

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flat back position exhale fold all the

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way down inhale to reach for the sky you

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got this big stretch big breath and

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exhale hands to heart lengthen tailbone

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down

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so start to tap into a longer smoother

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breath so if you’re new to the practice

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or if it seems really arduous no problem

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just keep returning to the sound of your

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breath and and see if you can really

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kind of keep that as your number one

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goal you’re number one not gold but

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focus that’s nicer okay we’re gonna

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shift our weight to the left foot we’re

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gonna grab the right ankle just a nice

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quad stretch here use this left thumb to

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lift your sternum and then see if you

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can lengthen the tailbone down a bit

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here

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breathing deep awesome and slowly

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release palms come together and then

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we’ll stay shift to the right foot and

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now we’re gonna catch the left ankle

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again use your right thumb here to lift

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your chest up so if you’re collapsing

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here it’s gonna be a little bit tricky

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so squeeze into the midline lift your

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heart lift your chest and breathe quad

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stretch nice front hip stretch

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lengthening tailbone down instead of

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letting it tip out awesome then one more

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breath use an exhale to release gorgeous

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here we go press the palms together so

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really really activate press elbows

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excuse me send elbows out left to right

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as you press into your knuckles just

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awesome then release inhale reach for

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the sky exhale forward fold all the way

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down inhale halfway lift your version

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just fine lengthen your neck and exhale

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fold great route to rise here inhale

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reach for the sky you got it

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we exhale hands to heart

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alright step the feet put the part if

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they are not already gonna step on

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Benji’s ear and then they’re gonna call

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the animal police and then we’re gonna

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shift our weight again over to the left

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foot and then you’re gonna take your

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right toes out and we’re gonna squeeze

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everything into the midline if you’re

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familiar with this kind of naval lock

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core lock we call it Odeon Abunda we’ll

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do a video just on that but we’re just

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gonna kind of draw the navel in and up a

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little bit just to experiment with that

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so we’re activating the core alright and

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then we’re gonna keep the palms pressing

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together so we’ve kind of active

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did all of these things to maybe lift

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the right toe off the ground and if

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that’s like whoa No

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00:11:31,450 –> 00:11:34,480
then we’ll just kind of you know work

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00:11:34,480 –> 00:11:36,610
maybe with one breath at a time but if

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00:11:36,610 –> 00:11:39,070
you can stay there and breathe let’s

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00:11:39,070 –> 00:11:40,630
give it a go you can flex the foot or

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00:11:40,630 –> 00:11:43,690
point to toe and then we’re gonna bring

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00:11:43,690 –> 00:11:45,670
a little soft Bend of that left knees

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we’re not locked out here glutes turn on

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navels activated and cores activating

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ables drawing in neck is nice and long

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00:11:54,400 –> 00:11:57,100
chest is lifted and then if you’re here

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and you’re starting a sweat bull let’s

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breathe

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and if you’re here and you feel pretty

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00:12:00,850 –> 00:12:02,560
good like I’ve got this Adriene what

275
00:12:02,560 –> 00:12:03,250
else you got

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00:12:03,250 –> 00:12:05,050
then slowly send the left fingertips up

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00:12:05,050 –> 00:12:08,110
high and then exhale we’re gonna go left

278
00:12:08,110 –> 00:12:10,960
elbow to right knee squeeze everything

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00:12:10,960 –> 00:12:12,730
in let’s give it a go

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00:12:12,730 –> 00:12:16,450
inhale to find extension and exhale

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00:12:16,450 –> 00:12:20,650
squeeze in now we can take the right

282
00:12:20,650 –> 00:12:23,470
fingertips out now inhale expand

283
00:12:23,470 –> 00:12:25,210
have some fun with it exhale bring

284
00:12:25,210 –> 00:12:31,030
everything in inhale expand and exhale

285
00:12:31,030 –> 00:12:33,210
bring everything in let’s do three more

286
00:12:33,210 –> 00:12:36,870
moving with your breath inhale exhale

287
00:12:36,870 –> 00:12:42,420
nice and slow controlled movement inhale

288
00:12:42,420 –> 00:12:44,770
well my left glute is really turning on

289
00:12:44,770 –> 00:12:47,920
and then and let’s do one more inhale

290
00:12:47,920 –> 00:12:50,200
spread the fingers spread the toes smile

291
00:12:50,200 –> 00:12:51,970
life is good and then here we go from

292
00:12:51,970 –> 00:12:54,280
the navel everything into the center and

293
00:12:54,280 –> 00:12:57,340
then release plant your feet firmly

294
00:12:57,340 –> 00:13:00,190
bring the palms together elbows left to

295
00:13:00,190 –> 00:13:07,550
right inhale and exhale

296
00:13:07,550 –> 00:13:09,020
shift your weight over to your right

297
00:13:09,020 –> 00:13:12,320
foot mm-hmm left toe comes to the ground

298
00:13:12,320 –> 00:13:14,660
so you can really work here so if your

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00:13:14,660 –> 00:13:17,120
body’s tired or maybe again you’re kind

300
00:13:17,120 –> 00:13:19,610
of new to practice you’re starting this

301
00:13:19,610 –> 00:13:21,620
practice because you want to create more

302
00:13:21,620 –> 00:13:23,780
balance and coordination in the body

303
00:13:23,780 –> 00:13:25,880
give yourself a break man

304
00:13:25,880 –> 00:13:28,040
like if the leg isn’t coming up squeeze

305
00:13:28,040 –> 00:13:29,960
engaging the thighs and work here and

306
00:13:29,960 –> 00:13:31,460
just work little baby moments here

307
00:13:31,460 –> 00:13:33,890
engaging all the right muscles so that

308
00:13:33,890 –> 00:13:36,080
you’re creating support rather than kind

309
00:13:36,080 –> 00:13:38,300
of faking it till you make it this is

310
00:13:38,300 –> 00:13:39,860
the one place that that doesn’t really

311
00:13:39,860 –> 00:13:43,070
jive I think in my opinion my other

312
00:13:43,070 –> 00:13:46,520
career it’s in every other area of my

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life

314
00:13:46,730 –> 00:13:48,290
fake it til you like it works but not on

315
00:13:48,290 –> 00:13:50,540
the yoga mat so softly bend that right

316
00:13:50,540 –> 00:13:55,940
knee and maybe you’re here already just

317
00:13:55,940 –> 00:13:58,760
checking it out right especially if

318
00:13:58,760 –> 00:14:00,950
you’re a climber you know how the left

319
00:14:00,950 –> 00:14:03,290
and the right side can be very different

320
00:14:03,290 –> 00:14:06,860
so honor that in your body and make sure

321
00:14:06,860 –> 00:14:08,360
you’re not holding your breath and if

322
00:14:08,360 –> 00:14:10,160
you’re ready let’s send the right

323
00:14:10,160 –> 00:14:12,800
fingertips all the way out kind of like

324
00:14:12,800 –> 00:14:15,620
an arabesque and then exhale reel

325
00:14:15,620 –> 00:14:18,050
everything in navel in try to really

326
00:14:18,050 –> 00:14:20,840
move from your Center and then inhale

327
00:14:20,840 –> 00:14:22,400
there’s a tendency to want to rush this

328
00:14:22,400 –> 00:14:24,560
let’s keep it nice and slow in control

329
00:14:24,560 –> 00:14:29,020
and then exhale squeeze everything in

330
00:14:29,020 –> 00:14:33,770
inhale maybe we add the left arm and

331
00:14:33,770 –> 00:14:40,840
moving with the breath exhale inhale

332
00:14:40,960 –> 00:14:45,860
and exhale all right three more don’t

333
00:14:45,860 –> 00:14:53,810
rush it inhale exhale inhale the belly

334
00:14:53,810 –> 00:14:56,690
grows long like a puppy’s belly and on

335
00:14:56,690 –> 00:14:58,340
the exhale the upper abdominals on the

336
00:14:58,340 –> 00:15:00,130
lower belly kind of calm and together

337
00:15:00,130 –> 00:15:05,510
and one more we got this inhale and

338
00:15:05,510 –> 00:15:10,550
exhale we rock all right release both

339
00:15:10,550 –> 00:15:13,850
feet come evenly to the earth palms come

340
00:15:13,850 –> 00:15:17,660
together deep breath in relax your

341
00:15:17,660 –> 00:15:21,890
shoulders as you breathe out beautiful

342
00:15:21,890 –> 00:15:25,010
big inhale to reach from the sky exhale

343
00:15:25,010 –> 00:15:26,930
to rain it all the way down again a

344
00:15:26,930 –> 00:15:29,590
forward fold

345
00:15:29,710 –> 00:15:37,870
inhale halfway lift and exhale fold

346
00:15:38,440 –> 00:15:40,670
alright from here we’re gonna slowly

347
00:15:40,670 –> 00:15:43,130
walk the hands out and then slowly walk

348
00:15:43,130 –> 00:15:44,930
the feet out here and come into a plank

349
00:15:44,930 –> 00:15:49,310
pose and you’re gonna really tap into a

350
00:15:49,310 –> 00:15:51,620
strong breath here the strongest breath

351
00:15:51,620 –> 00:15:54,470
you’ve taken all day and really press

352
00:15:54,470 –> 00:15:56,090
through the fingertips to take pressure

353
00:15:56,090 –> 00:15:59,630
out of the wrists claw claw claw through

354
00:15:59,630 –> 00:16:00,980
the fingertips to take pressure out of

355
00:16:00,980 –> 00:16:03,740
there is then shine your elbow creases

356
00:16:03,740 –> 00:16:06,230
towards the front reach your heels back

357
00:16:06,230 –> 00:16:08,630
and we’re wanting to create one nice

358
00:16:08,630 –> 00:16:12,010
long line from the crown to the tail

359
00:16:12,010 –> 00:16:14,510
breathe deep press away from your yoga

360
00:16:14,510 –> 00:16:16,760
mat if your hips are dropping lift them

361
00:16:16,760 –> 00:16:18,080
up if your shoulder blades are dropping

362
00:16:18,080 –> 00:16:20,210
lift up through the center of your back

363
00:16:20,210 –> 00:16:22,180
we’re here for five you got it four

364
00:16:22,180 –> 00:16:25,400
three two bend the knees lift the hips

365
00:16:25,400 –> 00:16:26,960
up high keep clawing through the

366
00:16:26,960 –> 00:16:32,110
fingertips downward facing dog

367
00:16:32,140 –> 00:16:35,420
breathe breathe breathe pedal it out

368
00:16:35,420 –> 00:16:38,650
keep clawing through the fingertips oh

369
00:16:38,650 –> 00:16:43,300
we have two down dogs here today

370
00:16:47,209 –> 00:16:49,790
all right here we go take one more deep

371
00:16:49,790 –> 00:16:53,709
breath in and long breath up

372
00:16:53,709 –> 00:16:56,209
then inhale lift your right leg up high

373
00:16:56,209 –> 00:17:02,899
and exhale knee to third-eye squeeze and

374
00:17:02,899 –> 00:17:05,569
lift squeeze and lift all right then

375
00:17:05,569 –> 00:17:06,829
you’re done step the right foot all the

376
00:17:06,829 –> 00:17:08,480
way up you’re gonna drop the left knee

377
00:17:08,480 –> 00:17:10,490
and you’re gonna walk the right

378
00:17:10,490 –> 00:17:13,669
fingertips in towards your right big

379
00:17:13,669 –> 00:17:15,559
toes so both palms are together and then

380
00:17:15,559 –> 00:17:18,289
we’re going to turn the left toes out so

381
00:17:18,289 –> 00:17:20,449
you’re kind of coming into a little half

382
00:17:20,449 –> 00:17:23,179
extended side angle here and then we’re

383
00:17:23,179 –> 00:17:26,779
gonna slowly slowly open all the way up

384
00:17:26,779 –> 00:17:29,390
towards the sky but nice and slow so

385
00:17:29,390 –> 00:17:30,950
really working this from the ground up

386
00:17:30,950 –> 00:17:33,770
reach for the sky and if you need them a

387
00:17:33,770 –> 00:17:36,279
little lift here go ahead and find it

388
00:17:36,279 –> 00:17:39,289
come onto the fingertips or even elbow

389
00:17:39,289 –> 00:17:41,630
to the top of the thigh we’re wanting to

390
00:17:41,630 –> 00:17:44,270
find this expansion in the chest and

391
00:17:44,270 –> 00:17:46,190
then still keep this connection to our

392
00:17:46,190 –> 00:17:48,770
core our Center breathe deep press from

393
00:17:48,770 –> 00:17:50,299
the top of your left foot should feel

394
00:17:50,299 –> 00:17:53,080
awesome stretching the IT and outer hip

395
00:17:53,080 –> 00:17:55,610
lengthen tailbone down just like we’ve

396
00:17:55,610 –> 00:17:56,779
been doing so if it’s been coming out

397
00:17:56,779 –> 00:17:58,909
here so if you can bring it in to the

398
00:17:58,909 –> 00:18:01,760
center line and then let’s a little left

399
00:18:01,760 –> 00:18:03,950
fingertips make sure we’re having a full

400
00:18:03,950 –> 00:18:05,240
body experience lengthen through the

401
00:18:05,240 –> 00:18:07,760
crown and then bring it all the way down

402
00:18:07,760 –> 00:18:09,010
awesome

403
00:18:09,010 –> 00:18:11,809
go ahead and frame your right foot bring

404
00:18:11,809 –> 00:18:13,610
your left toes back and then just pull

405
00:18:13,610 –> 00:18:16,490
it back here nice runners stretch flex

406
00:18:16,490 –> 00:18:18,049
your right toes towards your third-eye

407
00:18:18,049 –> 00:18:22,240
keep a nice bend in your right knee

408
00:18:23,559 –> 00:18:28,340
breathe deep alright then we’ll roll

409
00:18:28,340 –> 00:18:31,340
through the right foot we’re gonna plant

410
00:18:31,340 –> 00:18:33,679
the palms curl the back toes under step

411
00:18:33,679 –> 00:18:39,220
it back to that plank so see if you can

412
00:18:39,220 –> 00:18:41,990
maintain nice full breaths while you

413
00:18:41,990 –> 00:18:43,549
refine a little bit here see if you can

414
00:18:43,549 –> 00:18:45,080
lift the front body up to meet the back

415
00:18:45,080 –> 00:18:47,390
body lengthen through the crown we’re

416
00:18:47,390 –> 00:18:48,710
firing up through the muscles of the

417
00:18:48,710 –> 00:18:51,049
core reaching the heels back lifting the

418
00:18:51,049 –> 00:18:53,659
kneecaps up towards the sky breathing

419
00:18:53,659 –> 00:18:57,139
deep we’re here for five claw through

420
00:18:57,139 –> 00:19:01,040
the fingertips four three two slow and

421
00:19:01,040 –> 00:19:02,750
with control bend the knees draw the

422
00:19:02,750 –> 00:19:04,880
navel in and up so in the hips high

423
00:19:04,880 –> 00:19:07,220
downward-facing dog awesome take a deep

424
00:19:07,220 –> 00:19:08,530
breath in

425
00:19:08,530 –> 00:19:11,480
in the long breath out maybe shake the

426
00:19:11,480 –> 00:19:13,640
head loose here maybe walk your dog out

427
00:19:13,640 –> 00:19:16,490
to be a little bit wider there’s a

428
00:19:16,490 –> 00:19:17,810
tendency like they have been seeing a

429
00:19:17,810 –> 00:19:19,490
lot for the hands to be really narrow so

430
00:19:19,490 –> 00:19:21,470
especially for today’s practice walk the

431
00:19:21,470 –> 00:19:23,510
hands out shine your elbow creases

432
00:19:23,510 –> 00:19:27,980
forward so here we go big inhale to lift

433
00:19:27,980 –> 00:19:31,040
the left leg up high exhale nice and

434
00:19:31,040 –> 00:19:33,610
slow and in control today guys roll

435
00:19:33,610 –> 00:19:36,770
through and we’re gonna squeeze knee

436
00:19:36,770 –> 00:19:38,750
towards the third eye throw you’re

437
00:19:38,750 –> 00:19:41,210
through the center of your brows here we

438
00:19:41,210 –> 00:19:45,530
go five four three two and step it up

439
00:19:45,530 –> 00:19:48,260
awesome work lower the back knee take a

440
00:19:48,260 –> 00:19:50,330
second to find that deep conscious

441
00:19:50,330 –> 00:19:54,620
breath awesome then we’re gonna walk the

442
00:19:54,620 –> 00:19:58,100
left fingertips in towards your left big

443
00:19:58,100 –> 00:20:00,230
toe and then take your time

444
00:20:00,230 –> 00:20:02,660
a little coordination sometimes if this

445
00:20:02,660 –> 00:20:04,880
is new stuff for your new material new

446
00:20:04,880 –> 00:20:07,580
vocabulary that is take some time so

447
00:20:07,580 –> 00:20:09,200
just move move nice and slow you’re

448
00:20:09,200 –> 00:20:10,370
gonna take the right to those over

449
00:20:10,370 –> 00:20:12,620
towards the left side of the mat this is

450
00:20:12,620 –> 00:20:15,590
still a part of your foundation then

451
00:20:15,590 –> 00:20:18,740
lengthen tailbone down and in activate

452
00:20:18,740 –> 00:20:20,570
the upper back body and when you’re

453
00:20:20,570 –> 00:20:24,370
ready open right fingertips to this guy

454
00:20:24,370 –> 00:20:27,650
find that expansion breathe if the

455
00:20:27,650 –> 00:20:29,510
tailbone the coccyx is kind of coming

456
00:20:29,510 –> 00:20:32,300
out see if you can hug it in breathing

457
00:20:32,300 –> 00:20:34,670
deep and if you need some space just

458
00:20:34,670 –> 00:20:36,410
come on to the top of that left thigh

459
00:20:36,410 –> 00:20:41,530
with your left elbow inhale in exhale

460
00:20:41,530 –> 00:20:43,790
draw the shoulder blades together

461
00:20:43,790 –> 00:20:46,010
one more breath as you inhale maybe

462
00:20:46,010 –> 00:20:47,540
wiggle the right fingertips lengthen

463
00:20:47,540 –> 00:20:51,290
through the crown and exhale to bring

464
00:20:51,290 –> 00:20:52,790
everything back awesome

465
00:20:52,790 –> 00:20:54,560
framing the left foot bring the right

466
00:20:54,560 –> 00:20:56,600
toes back here we go pulling back

467
00:20:56,600 –> 00:20:58,820
through the left hip crease so keep that

468
00:20:58,820 –> 00:21:00,080
bend in the left knee

469
00:21:00,080 –> 00:21:02,810
this helps us really stretch the meat

470
00:21:02,810 –> 00:21:05,330
the middle the belly of that hamstring

471
00:21:05,330 –> 00:21:09,290
and not just where they attach which is

472
00:21:09,290 –> 00:21:13,300
awesome for everyone not just climbers

473
00:21:22,750 –> 00:21:24,880
okay dig into your left foot let’s find

474
00:21:24,880 –> 00:21:27,070
a little articulation pay attention the

475
00:21:27,070 –> 00:21:29,110
nuance of every move so important for a

476
00:21:29,110 –> 00:21:30,520
climber so same thing here don’t just

477
00:21:30,520 –> 00:21:32,770
shift forward but really dig into that

478
00:21:32,770 –> 00:21:36,190
but find the grammar of the foot as they

479
00:21:36,190 –> 00:21:38,679
say and then we’ll plant the palms and

480
00:21:38,679 –> 00:21:40,419
one last time we got this here we go

481
00:21:40,419 –> 00:21:45,700
plank pose breathe deep so really

482
00:21:45,700 –> 00:21:47,169
important if the shoulder blades are

483
00:21:47,169 –> 00:21:48,760
collapsing here cloth are the finger

484
00:21:48,760 –> 00:21:51,280
tips and dome up through the upper back

485
00:21:51,280 –> 00:21:52,659
body think about your shoulder blades

486
00:21:52,659 –> 00:21:54,340
going left and right you can even overdo

487
00:21:54,340 –> 00:21:56,260
it a little bit today to really find

488
00:21:56,260 –> 00:22:00,640
that sensation awesome beautiful we’re

489
00:22:00,640 –> 00:22:02,740
gonna slowly now shift to the knees nice

490
00:22:02,740 –> 00:22:05,590
and slow we’re going to take the right

491
00:22:05,590 –> 00:22:06,970
hand and bring it right to the center of

492
00:22:06,970 –> 00:22:09,669
the mat and then nice and slow we’re

493
00:22:09,669 –> 00:22:11,289
going to turn the right toes out we’re

494
00:22:11,289 –> 00:22:12,610
going to open up to a little gate

495
00:22:12,610 –> 00:22:15,159
variation here so you’ll open up kind of

496
00:22:15,159 –> 00:22:18,640
the way we did in that half extended

497
00:22:18,640 –> 00:22:19,809
side angle and send the left fingertips

498
00:22:19,809 –> 00:22:22,990
towards the sky so we’re doing a

499
00:22:22,990 –> 00:22:29,289
modified Halfmoon today stacking the

500
00:22:29,289 –> 00:22:31,780
shoulders and this is the way that will

501
00:22:31,780 –> 00:22:33,909
activate the modified Halfmoon is by

502
00:22:33,909 –> 00:22:35,530
bringing the upper abdominals and lower

503
00:22:35,530 –> 00:22:38,650
belly together and then engaging the

504
00:22:38,650 –> 00:22:40,780
left inner thigh and lifting the left

505
00:22:40,780 –> 00:22:42,640
foot up see if you can keep your left

506
00:22:42,640 –> 00:22:44,799
toes turned in as opposed to out we’re

507
00:22:44,799 –> 00:22:48,970
breathing deep here notice I’m keeping

508
00:22:48,970 –> 00:22:51,220
the extension of my neck so nice and

509
00:22:51,220 –> 00:22:54,760
long and maybe I turn up to look towards

510
00:22:54,760 –> 00:22:56,650
my to look up towards my left fingertips

511
00:22:56,650 –> 00:22:59,640
through there we go the left fingertips

512
00:22:59,640 –> 00:23:02,950
and then slow and with control bring the

513
00:23:02,950 –> 00:23:06,010
left foot down right hand down and come

514
00:23:06,010 –> 00:23:08,940
back to all fours tabletop position

515
00:23:08,940 –> 00:23:11,409
beautiful other side left hand comes to

516
00:23:11,409 –> 00:23:12,010
the center

517
00:23:12,010 –> 00:23:13,750
take your time press away from your yoga

518
00:23:13,750 –> 00:23:15,309
mat claw through the fingertips so

519
00:23:15,309 –> 00:23:16,780
you’re not putting a bunch of pressure

520
00:23:16,780 –> 00:23:20,110
in your wrists sweet then we’re going to

521
00:23:20,110 –> 00:23:22,360
take the left toes out and here we go

522
00:23:22,360 –> 00:23:24,130
keep breathing here as you move into

523
00:23:24,130 –> 00:23:28,419
this gait variation so though we open up

524
00:23:28,419 –> 00:23:30,220
and the right foot really roots down to

525
00:23:30,220 –> 00:23:31,240
start here so you can build your

526
00:23:31,240 –> 00:23:33,400
foundation and then Irene

527
00:23:33,400 –> 00:23:37,870
job and then maybe my whole body’s lit

528
00:23:37,870 –> 00:23:39,370
up here and I’m breathing I’m

529
00:23:39,370 –> 00:23:41,350
lengthening my tailbone towards my right

530
00:23:41,350 –> 00:23:43,540
heel I’m feeling awesome so I just stay

531
00:23:43,540 –> 00:23:46,930
here or I try that modified Halfmoon by

532
00:23:46,930 –> 00:23:48,760
engaging my core and the right inner

533
00:23:48,760 –> 00:23:51,040
thigh pressing into my foundation and

534
00:23:51,040 –> 00:23:52,450
lifting that right leg up high

535
00:23:52,450 –> 00:23:54,610
gonna turn on that outer hip here

536
00:23:54,610 –> 00:23:56,520
breathe breathe breathe

537
00:23:56,520 –> 00:23:58,870
remember the neck is an extension of the

538
00:23:58,870 –> 00:24:00,880
spine so equidistant between each

539
00:24:00,880 –> 00:24:03,790
earlobe and shoulder breathe wiggle the

540
00:24:03,790 –> 00:24:05,110
right fingertips maybe lift your right

541
00:24:05,110 –> 00:24:07,810
leg a little higher and then soften with

542
00:24:07,810 –> 00:24:11,170
control bring everything down come back

543
00:24:11,170 –> 00:24:13,110
to that tabletop position

544
00:24:13,110 –> 00:24:17,950
awesome inhale look forward and exhale

545
00:24:17,950 –> 00:24:19,210
Child’s Pose

546
00:24:19,210 –> 00:24:22,210
awesome bring the knees wide big toes to

547
00:24:22,210 –> 00:24:24,190
touch or toes coming towards the center

548
00:24:24,190 –> 00:24:26,080
and just melt your heart here I’m not

549
00:24:26,080 –> 00:24:35,620
here for it inhale deeply and exhale and

550
00:24:35,620 –> 00:24:40,900
everything go so keep the lower body

551
00:24:40,900 –> 00:24:42,580
where it is we’re just gonna lift the

552
00:24:42,580 –> 00:24:45,520
chest I’m gonna slide the right hand

553
00:24:45,520 –> 00:24:49,420
underneath and thread the needle so

554
00:24:49,420 –> 00:24:51,220
right fingertips come in and underneath

555
00:24:51,220 –> 00:24:53,200
the bridge of your left arm we’re just

556
00:24:53,200 –> 00:24:54,910
gonna turn you can lift the hips up high

557
00:24:54,910 –> 00:24:58,960
to get a deeper stretch and if you need

558
00:24:58,960 –> 00:25:00,160
a little more you can create a little

559
00:25:00,160 –> 00:25:03,010
resistance by bending the left elbow oh

560
00:25:03,010 –> 00:25:08,580
yeah oh yeah

561
00:25:14,300 –> 00:25:17,730
nice and slowly come back to Center

562
00:25:17,730 –> 00:25:20,340
same thing on the other side left

563
00:25:20,340 –> 00:25:22,800
fingertips slide in so the bottom really

564
00:25:22,800 –> 00:25:24,090
lifts up so you can get a deeper stretch

565
00:25:24,090 –> 00:25:27,690
here and create more flexibility and if

566
00:25:27,690 –> 00:25:29,130
you’re craving a little more you can use

567
00:25:29,130 –> 00:25:31,380
that right hand to press the right elbow

568
00:25:31,380 –> 00:25:34,640
up see if you can keep consciousness

569
00:25:34,640 –> 00:25:44,840
consciousness in the feet breathe deep

570
00:25:48,710 –> 00:25:50,809
awesome trying to move from your Center

571
00:25:50,809 –> 00:25:52,960
your court even here as you come back

572
00:25:52,960 –> 00:25:56,330
unravel awesome then we’ll walk the

573
00:25:56,330 –> 00:25:59,240
knees in underneath the hip points we’ll

574
00:25:59,240 –> 00:26:01,429
cross one ankle over the other any angle

575
00:26:01,429 –> 00:26:03,679
and then use your hands to walk it all

576
00:26:03,679 –> 00:26:06,470
the way through you’re gonna send the

577
00:26:06,470 –> 00:26:10,809
legs out in front of you sorry buddy

578
00:26:10,809 –> 00:26:12,950
turn nice and I here we go bend the

579
00:26:12,950 –> 00:26:14,659
knees a little bit sit up nice and tall

580
00:26:14,659 –> 00:26:16,100
toes are pointing up towards the sky

581
00:26:16,100 –> 00:26:19,880
inhale reach the fingertips up high and

582
00:26:19,880 –> 00:26:22,100
then exhale think up and over draw your

583
00:26:22,100 –> 00:26:24,919
navel in and up and if your belly is

584
00:26:24,919 –> 00:26:26,179
kind of in the way there welcome to the

585
00:26:26,179 –> 00:26:28,700
club just be loving loving loving think

586
00:26:28,700 –> 00:26:31,429
about activating and and working for

587
00:26:31,429 –> 00:26:33,169
yourself rather than oh man my belly’s

588
00:26:33,169 –> 00:26:35,200
in the way I can’t do this pose right

589
00:26:35,200 –> 00:26:39,980
drop the pose and then find the

590
00:26:39,980 –> 00:26:41,390
sensation that feels really awesome

591
00:26:41,390 –> 00:26:43,159
feels really good for you so bow your

592
00:26:43,159 –> 00:26:45,649
head down if you are working on

593
00:26:45,649 –> 00:26:47,299
straightening legs awesome you do that

594
00:26:47,299 –> 00:26:48,770
if you’re here and this is like Oh

595
00:26:48,770 –> 00:26:52,279
amazing for your back so some people

596
00:26:52,279 –> 00:26:56,480
will be working more on flexibility some

597
00:26:56,480 –> 00:26:58,730
people will be aiming more for that

598
00:26:58,730 –> 00:27:03,529
controlled movement the fact of the

599
00:27:03,529 –> 00:27:06,620
matter is it’s all good

600
00:27:06,620 –> 00:27:09,470
this time however you choose to spend it

601
00:27:09,470 –> 00:27:13,070
is time well spent if it’s waste your

602
00:27:13,070 –> 00:27:20,529
breath cultivating some mindfulness and

603
00:27:20,529 –> 00:27:29,720
some love for your body I’ll take one

604
00:27:29,720 –> 00:27:31,520
final breath here encourage you to close

605
00:27:31,520 –> 00:27:33,679
your eyes just go inward for a second

606
00:27:33,679 –> 00:27:35,210
notice what’s going on what thoughts are

607
00:27:35,210 –> 00:27:37,690
coming up

608
00:27:43,020 –> 00:27:45,779
sweep the most slowly release and same

609
00:27:45,779 –> 00:27:49,520
thing with control slowly roll it up

610
00:27:49,520 –> 00:27:54,289
head is the last thing to lift up hi

611
00:27:54,289 –> 00:27:56,610
fabulous and this is gonna be Yogi’s

612
00:27:56,610 –> 00:27:58,799
choice today you can cross the ankles

613
00:27:58,799 –> 00:28:01,860
and come to and your practice day and a

614
00:28:01,860 –> 00:28:04,860
nice meditation pose or you can begin to

615
00:28:04,860 –> 00:28:07,409
lay down maybe you’re doing this on the

616
00:28:07,409 –> 00:28:09,090
find what feels good membership so video

617
00:28:09,090 –> 00:28:15,860
won’t pop up right away so you choose

618
00:28:15,860 –> 00:28:18,029
how you want to end your practice and

619
00:28:18,029 –> 00:28:19,710
then we’ll all just bring our hands to

620
00:28:19,710 –> 00:28:21,630
the heart center so if you’re on your

621
00:28:21,630 –> 00:28:23,159
back you can take one hand on the heart

622
00:28:23,159 –> 00:28:25,020
and one hand on the belly and if you’re

623
00:28:25,020 –> 00:28:27,090
seated up tall like me you can bring the

624
00:28:27,090 –> 00:28:31,919
palms together Anjali mudra all right

625
00:28:31,919 –> 00:28:33,929
take a second to appreciate yourself

626
00:28:33,929 –> 00:28:38,580
this time that you took her mind and

627
00:28:38,580 –> 00:28:41,130
body and then send some love out to all

628
00:28:41,130 –> 00:28:42,899
the people all over the world practicing

629
00:28:42,899 –> 00:28:51,210
this with us every person every pet any

630
00:28:51,210 –> 00:28:53,130
other spirits that might be practicing

631
00:28:53,130 –> 00:28:55,919
or those now to all the climbers to all

632
00:28:55,919 –> 00:29:00,299
the wannabe climbers like me and to this

633
00:29:00,299 –> 00:29:03,330
valuable time to just cultivate balance

634
00:29:03,330 –> 00:29:04,980
and flexibility of the body you rock

635
00:29:04,980 –> 00:29:06,330
here we go bring the thumbs up to the

636
00:29:06,330 –> 00:29:10,230
third eye take a deep breath in and as

637
00:29:10,230 –> 00:29:15,169
you exhale bow head to heart we say

638
00:29:15,169 –> 00:29:17,590
namaste

639
00:29:17,590 –> 00:29:25,180
[Music]

640
00:29:27,380 –> 00:29:35,529
[Music]

641
00:29:36,530 –> 00:00:00,000
you

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