Yoga for power

Power Yoga – with Adriene

1
00:00:00,060 –> 00:00:01,800
what’s up everyone welcome to yoga with

2
00:00:01,800 –> 00:00:04,200
Adriene I’m Adriene it’s really chilly

3
00:00:04,200 –> 00:00:06,779
here in Austin Texas so chances are it’s

4
00:00:06,779 –> 00:00:08,280
chilly in other places too if it’s this

5
00:00:08,280 –> 00:00:10,349
cold in Texas and it’s really hard to

6
00:00:10,349 –> 00:00:11,820
get on the mat when it’s really cold all

7
00:00:11,820 –> 00:00:14,309
we want to do is eat and watch TV or

8
00:00:14,309 –> 00:00:15,809
read books and that’s all great but we

9
00:00:15,809 –> 00:00:17,490
want to keep moving to stay in shape

10
00:00:17,490 –> 00:00:19,470
keep the juices flowing great for

11
00:00:19,470 –> 00:00:20,939
circulation etc so we thought we’d do

12
00:00:20,939 –> 00:00:23,100
something really special for you this

13
00:00:23,100 –> 00:00:24,750
week we want to share a class from our

14
00:00:24,750 –> 00:00:27,269
empower series empower is a great big

15
00:00:27,269 –> 00:00:29,220
package of yoga that we sell and find

16
00:00:29,220 –> 00:00:31,019
what feels good calm and it is my

17
00:00:31,019 –> 00:00:33,210
version of power yoga this is a big

18
00:00:33,210 –> 00:00:34,770
request that we got so we made this

19
00:00:34,770 –> 00:00:37,230
Power Yoga package called empower and we

20
00:00:37,230 –> 00:00:38,730
want to share an entire class with you

21
00:00:38,730 –> 00:00:40,620
for free today here on YouTube which

22
00:00:40,620 –> 00:00:43,020
will help hopefully help you to get on

23
00:00:43,020 –> 00:00:44,879
your mat and stay moving during these

24
00:00:44,879 –> 00:00:48,690
cold wintery months so it’s sunny it’s

25
00:00:48,690 –> 00:00:50,460
sweaty it’s fierce hop on the mat and

26
00:00:50,460 –> 00:00:53,870
get ready for heart

27
00:01:01,420 –> 00:01:06,970
welcome my friends today we’re going to

28
00:01:06,970 –> 00:01:09,370
start in a seated position drawing the

29
00:01:09,370 –> 00:01:11,950
left heel in and then the right ankle to

30
00:01:11,950 –> 00:01:15,369
follow we’ll reach the fingertips

31
00:01:15,369 –> 00:01:16,590
forward

32
00:01:16,590 –> 00:01:18,850
breathe in to the outer edge of that

33
00:01:18,850 –> 00:01:22,330
right hip so rather than having the

34
00:01:22,330 –> 00:01:24,310
ankles crossed here we have one foot in

35
00:01:24,310 –> 00:01:25,500
front of the other

36
00:01:25,500 –> 00:01:27,759
you can relax the weight of the head

37
00:01:27,759 –> 00:01:30,430
over you can come onto the forearms you

38
00:01:30,430 –> 00:01:32,680
could sway a little side to side as we

39
00:01:32,680 –> 00:01:35,130
begin to check in with the breath and

40
00:01:35,130 –> 00:01:39,729
tune in to the body close your eyes

41
00:01:39,729 –> 00:01:42,670
relax your jaw forehead might come all

42
00:01:42,670 –> 00:01:45,910
the way down to the mat here breathe

43
00:01:45,910 –> 00:01:49,390
deep press into your sit bones and

44
00:01:49,390 –> 00:01:51,810
slowly begin to roll it up

45
00:01:51,810 –> 00:01:54,580
great we’ll switch the legs right heel

46
00:01:54,580 –> 00:01:58,119
in left leg follows and the same thing

47
00:01:58,119 –> 00:02:01,090
we gently walk the fingertips out check

48
00:02:01,090 –> 00:02:03,280
in on the other side maybe you stay

49
00:02:03,280 –> 00:02:04,259
lifted

50
00:02:04,259 –> 00:02:06,790
maybe you begin to relax the weight of

51
00:02:06,790 –> 00:02:08,860
the head over coming onto the forearms

52
00:02:08,860 –> 00:02:11,320
even drawing the forehead to the earth

53
00:02:11,320 –> 00:02:15,660
as you sway a little side to side

54
00:02:15,660 –> 00:02:18,810
deepening the breath

55
00:02:19,150 –> 00:02:22,140
checking in

56
00:02:26,020 –> 00:02:29,230
let go of the day thus far let go of the

57
00:02:29,230 –> 00:02:33,460
to-do list ahead slowly we’ll walk it

58
00:02:33,460 –> 00:02:37,210
back to Center take a deep breath in as

59
00:02:37,210 –> 00:02:38,770
you draw the palms together at the heart

60
00:02:38,770 –> 00:02:41,820
and loop the shoulders

61
00:02:44,020 –> 00:02:46,450
take a moment to set an intention for

62
00:02:46,450 –> 00:02:53,380
your practice today repeat your

63
00:02:53,380 –> 00:02:55,270
intention to yourself honoring the power

64
00:02:55,270 –> 00:03:00,520
of word the power of thoughts and then

65
00:03:00,520 –> 00:03:03,160
we’ll consider it already done as we

66
00:03:03,160 –> 00:03:05,480
take a nice deep breath in

67
00:03:05,480 –> 00:03:12,800
and a long smooth exhale out send the

68
00:03:12,800 –> 00:03:16,670
fingertips forward press into the tops

69
00:03:16,670 –> 00:03:18,230
of the feet as you come into tabletop

70
00:03:18,230 –> 00:03:22,670
position knees underneath the hips

71
00:03:22,670 –> 00:03:26,330
wrists underneath the shoulders stand

72
00:03:26,330 –> 00:03:29,480
through the crown of the head then we’ll

73
00:03:29,480 –> 00:03:32,390
drop the belly inhale heart radiates

74
00:03:32,390 –> 00:03:36,980
forward exhale curl the tail under arch

75
00:03:36,980 –> 00:03:38,349
the back

76
00:03:38,349 –> 00:03:43,670
inhale crawling up and down the spine we

77
00:03:43,670 –> 00:03:45,650
check in with a little spinal flex here

78
00:03:45,650 –> 00:03:51,049
in cat-cow move with your breath go

79
00:03:51,049 –> 00:03:53,500
inward

80
00:03:55,159 –> 00:03:57,959
now walk your palms forward curl your

81
00:03:57,959 –> 00:03:59,459
toes under and send it up to downward

82
00:03:59,459 –> 00:04:05,129
facing dog peddle the legs stretch the

83
00:04:05,129 –> 00:04:10,879
soles of the feet wake up the side body

84
00:04:14,450 –> 00:04:17,238
get the lower ribcage together and shake

85
00:04:17,238 –> 00:04:20,209
the head a little yes and no then we’ll

86
00:04:20,209 –> 00:04:22,070
Bend the knees generously and hop the

87
00:04:22,070 –> 00:04:23,750
feet up towards the front edge of your

88
00:04:23,750 –> 00:04:29,480
mat forward fold grab the elbows Rock a

89
00:04:29,480 –> 00:04:35,870
little side to side take a deep breath

90
00:04:35,870 –> 00:04:39,100
in and on an exhale release the hands

91
00:04:39,100 –> 00:04:44,330
inhale halfway lift and exhale slide it

92
00:04:44,330 –> 00:04:48,160
down working out the kinks

93
00:04:49,420 –> 00:04:52,330
tuck your chin into your chest inhale

94
00:04:52,330 –> 00:04:57,150
roll it all the way up to standing

95
00:04:57,150 –> 00:05:01,720
sweet open the palms find extension

96
00:05:01,720 –> 00:05:04,480
through the crown as you press through

97
00:05:04,480 –> 00:05:07,620
all four corners of the feet

98
00:05:10,160 –> 00:05:15,020
inhale reach the fingertips up overhead

99
00:05:15,430 –> 00:05:20,820
on your exhale diving forward soft knees

100
00:05:20,820 –> 00:05:24,960
inhale flat back position exhale bow

101
00:05:24,960 –> 00:05:28,060
inhale reach it all the way back up full

102
00:05:28,060 –> 00:05:31,870
breath exhale hands to heart again we

103
00:05:31,870 –> 00:05:35,500
inhale reach it up take up space exhale

104
00:05:35,500 –> 00:05:39,880
forward fold inhale halfway lift long

105
00:05:39,880 –> 00:05:43,810
beautiful neck exhale bow inhale reach

106
00:05:43,810 –> 00:05:49,120
it up exhale to the heart again inhale

107
00:05:49,120 –> 00:05:51,160
getting the juices flowing as we reach

108
00:05:51,160 –> 00:05:57,720
up exhale fold inhale flat back exhale

109
00:05:57,720 –> 00:05:59,729
soften and bow

110
00:05:59,729 –> 00:06:03,550
great step the right foot back come to a

111
00:06:03,550 –> 00:06:07,470
runner’s lunge breathe in and out and

112
00:06:07,470 –> 00:06:11,010
plant the palms step it back to plank

113
00:06:11,010 –> 00:06:14,770
chaturanga to updog

114
00:06:14,770 –> 00:06:20,380
exhale downward-facing dog step the

115
00:06:20,380 –> 00:06:22,030
right foot up check in with runners

116
00:06:22,030 –> 00:06:24,330
lunge

117
00:06:24,830 –> 00:06:27,919
breathe in and out and we’ll rock that

118
00:06:27,919 –> 00:06:29,470
back foot up to meet the front forward

119
00:06:29,470 –> 00:06:35,629
fold inhale halfway lift exhale slide it

120
00:06:35,629 –> 00:06:38,740
down inhale reach it all the way up and

121
00:06:38,740 –> 00:06:44,389
exhale hands to heart take a deep breath

122
00:06:44,389 –> 00:06:46,460
in through the nose and exhale out

123
00:06:46,460 –> 00:06:48,340
through the mouth

124
00:06:48,340 –> 00:06:52,449
soft knees inhale we reach it up again

125
00:06:52,449 –> 00:06:56,810
exhale dive forward inhale flat back

126
00:06:56,810 –> 00:07:01,039
exhale bow fingertips come to the mat

127
00:07:01,039 –> 00:07:04,280
and we bend the knees generously

128
00:07:04,280 –> 00:07:06,169
bringing the belly to the tops of the

129
00:07:06,169 –> 00:07:07,759
thighs as you inhale reach the

130
00:07:07,759 –> 00:07:10,280
fingertips forward up and back come into

131
00:07:10,280 –> 00:07:13,879
utkatasana chair pose sit bones hover

132
00:07:13,879 –> 00:07:17,210
over the heels we lengthen through the

133
00:07:17,210 –> 00:07:20,569
crown of the head breathe deep in this

134
00:07:20,569 –> 00:07:22,569
fierce pose

135
00:07:22,569 –> 00:07:26,810
hug the inner thighs together inhale

136
00:07:26,810 –> 00:07:29,000
straighten the legs slight backbend here

137
00:07:29,000 –> 00:07:31,099
if it feels good and exhale diving

138
00:07:31,099 –> 00:07:36,430
forward inhale halfway lift exhale bow

139
00:07:36,430 –> 00:07:39,110
step or hop the feet back to plank and

140
00:07:39,110 –> 00:07:42,020
give it a rock checking in with the body

141
00:07:42,020 –> 00:07:44,810
today then when you’re ready we’ll

142
00:07:44,810 –> 00:07:46,669
slowly lower down chaturanga or

143
00:07:46,669 –> 00:07:49,130
chaturanga practice lowering the belly

144
00:07:49,130 –> 00:07:50,990
all the way to the earth and lifting up

145
00:07:50,990 –> 00:07:53,810
to Cobra we’re checking in with up dog

146
00:07:53,810 –> 00:07:55,750
so we always have options here

147
00:07:55,750 –> 00:07:58,539
mix and match choose your own adventure

148
00:07:58,539 –> 00:08:01,460
and we’ll send it back up and into

149
00:08:01,460 –> 00:08:03,520
downward facing dog

150
00:08:03,520 –> 00:08:06,949
lift the right leg up stack the right

151
00:08:06,949 –> 00:08:08,810
hip over the left and begin to draw

152
00:08:08,810 –> 00:08:12,129
circles with the right knee consider

153
00:08:12,129 –> 00:08:14,479
carving a line with your right knee as

154
00:08:14,479 –> 00:08:16,219
you anchor down through the left heel

155
00:08:16,219 –> 00:08:23,300
and reverse your circle breathe and step

156
00:08:23,300 –> 00:08:25,009
the right foot all the way up pivot on

157
00:08:25,009 –> 00:08:27,050
the back leg and inhale reach up warrior

158
00:08:27,050 –> 00:08:30,560
one exhale release step the right foot

159
00:08:30,560 –> 00:08:33,919
back come into your plank and vinyasa

160
00:08:33,919 –> 00:08:36,309
again choose your own adventure here

161
00:08:36,309 –> 00:08:37,909
strengthening happy

162
00:08:37,909 –> 00:08:42,679
soft and easy we’ll come to downward dog

163
00:08:42,679 –> 00:08:45,110
and lift the left leg up same thing here

164
00:08:45,110 –> 00:08:46,880
as we draw circles with the left knee

165
00:08:46,880 –> 00:08:49,610
consider carving a line through space as

166
00:08:49,610 –> 00:08:52,270
you anchor through the right heel and

167
00:08:52,270 –> 00:08:57,050
reverse your circle great step that left

168
00:08:57,050 –> 00:08:59,270
foot up all the way into your lunge

169
00:08:59,270 –> 00:09:02,300
pivot on the back foot inhale rise up

170
00:09:02,300 –> 00:09:06,430
warrior one and exhale release awesome

171
00:09:06,430 –> 00:09:08,540
rock the back foot up to meet the front

172
00:09:08,540 –> 00:09:14,360
forward fold inhale halfway lift exhale

173
00:09:14,360 –> 00:09:18,200
release and bow great bending the knees

174
00:09:18,200 –> 00:09:22,540
once again we come into our fierce pose

175
00:09:22,540 –> 00:09:25,670
nice and low sit bones hover over the

176
00:09:25,670 –> 00:09:30,590
heels we spread the fingertips press

177
00:09:30,590 –> 00:09:35,050
into all four corners of the feet inhale

178
00:09:35,050 –> 00:09:39,070
exhale straighten the legs reach it up

179
00:09:39,070 –> 00:09:43,910
palms together at your heart deep breath

180
00:09:43,910 –> 00:09:49,100
in and out great my friends now we’ll

181
00:09:49,100 –> 00:09:50,690
come to the center of the mat for our

182
00:09:50,690 –> 00:09:53,420
heart pumping sequence bring the hands

183
00:09:53,420 –> 00:09:55,070
to the waistline take a deep breath in

184
00:09:55,070 –> 00:09:57,820
exhale bend the knees generously and

185
00:09:57,820 –> 00:10:00,110
we’ll step the right out for a squat

186
00:10:00,110 –> 00:10:02,600
then bring the feet together and to the

187
00:10:02,600 –> 00:10:07,040
left and so on move nice and slow a nice

188
00:10:07,040 –> 00:10:09,650
steady pace here so you can stay easy

189
00:10:09,650 –> 00:10:11,990
with the breath and tall through the

190
00:10:11,990 –> 00:10:15,800
spine working the lower body here today

191
00:10:15,800 –> 00:10:18,260
keep the head over the heart the heart

192
00:10:18,260 –> 00:10:24,070
over the pelvis heart stays lifted here

193
00:10:24,070 –> 00:10:27,580
and we release great now step the feet

194
00:10:27,580 –> 00:10:30,900
wide and we move into jumping jacks

195
00:10:30,900 –> 00:10:34,990
getting the blood flowing the heart

196
00:10:34,990 –> 00:10:37,480
pumping keep a sense of humor here maybe

197
00:10:37,480 –> 00:10:39,130
remember when you were a kid and you did

198
00:10:39,130 –> 00:10:41,620
jumping jacks again we don’t need any

199
00:10:41,620 –> 00:10:43,780
equipment here just our bodies in space

200
00:10:43,780 –> 00:10:47,490
and a sweet connection to our breath

201
00:10:47,490 –> 00:10:54,090
release back to the squats make it fun

202
00:10:54,090 –> 00:10:59,940
draw your lower belly in elbows wide

203
00:11:09,060 –> 00:11:13,060
keep it going one more than release all

204
00:11:13,060 –> 00:11:16,030
right back to the jumping jacks here we

205
00:11:16,030 –> 00:11:18,150
go

206
00:11:23,470 –> 00:11:25,569
now rather than just throwing your body

207
00:11:25,569 –> 00:11:27,310
in space like you might have done when

208
00:11:27,310 –> 00:11:29,500
you’re a kid maybe see if you can bring

209
00:11:29,500 –> 00:11:31,690
full body awareness to this jumping-jack

210
00:11:31,690 –> 00:11:36,699
smile when you need to stay in control

211
00:11:36,699 –> 00:11:40,980
of your breath release

212
00:11:43,280 –> 00:11:44,960
great we’ll step up to the frontage of

213
00:11:44,960 –> 00:11:52,180
our match connect to the breath

214
00:11:52,920 –> 00:11:56,089
as you inhale reach the fingertips up

215
00:11:56,089 –> 00:12:00,749
exhale forward fold inhale halfway lift

216
00:12:00,749 –> 00:12:04,379
and exhale slide it down great we’re

217
00:12:04,379 –> 00:12:06,179
going to hop the feet back to plank here

218
00:12:06,179 –> 00:12:08,429
and always lower the knees for a half

219
00:12:08,429 –> 00:12:11,129
plank and we practice chaturanga

220
00:12:11,129 –> 00:12:14,129
hovering as we inhale upward facing dog

221
00:12:14,129 –> 00:12:19,019
exhale downward facing dog inhale step

222
00:12:19,019 –> 00:12:21,329
the right foot up pivot on the back foot

223
00:12:21,329 –> 00:12:24,739
as we reach up again warrior one

224
00:12:24,739 –> 00:12:26,819
this time interlace the fingertips

225
00:12:26,819 –> 00:12:28,999
behind the tail as you open the chest

226
00:12:28,999 –> 00:12:34,139
inhale in then we release send it back

227
00:12:34,139 –> 00:12:36,230
down step the right foot back and

228
00:12:36,230 –> 00:12:40,850
vinyasa make it your own

229
00:12:40,850 –> 00:12:45,179
choose your own adventure from downward

230
00:12:45,179 –> 00:12:47,429
dog lift the left leg up step it through

231
00:12:47,429 –> 00:12:50,730
to your lunge inhale we rise up strong

232
00:12:50,730 –> 00:12:53,369
warrior one and we’ll interlace the

233
00:12:53,369 –> 00:12:55,109
fingertips behind the back open the

234
00:12:55,109 –> 00:13:02,309
chest great release warrior one and we

235
00:13:02,309 –> 00:13:06,509
float it back down Rock the back foot up

236
00:13:06,509 –> 00:13:10,139
to meet the front forward fold and we

237
00:13:10,139 –> 00:13:15,929
inhale flat back exhale bow and the

238
00:13:15,929 –> 00:13:19,489
knees coming into your fierce pose

239
00:13:19,489 –> 00:13:22,499
don’t shy away from it embrace it meet

240
00:13:22,499 –> 00:13:26,549
your edge press into all four corners of

241
00:13:26,549 –> 00:13:28,910
the feet

242
00:13:29,680 –> 00:13:32,389
then slowly we’ll release bring the

243
00:13:32,389 –> 00:13:34,069
palms together inline with the heart

244
00:13:34,069 –> 00:13:36,170
interlace the fingertips keep the index

245
00:13:36,170 –> 00:13:39,620
fingers pointing forward inhale

246
00:13:39,620 –> 00:13:41,839
straighten the legs extend the arms up

247
00:13:41,839 –> 00:13:45,709
exhale Luca tossing hands in line with

248
00:13:45,709 –> 00:13:49,240
the hearts inhale reach up exhale

249
00:13:49,240 –> 00:13:53,660
Charlie’s Angels forward inhale straight

250
00:13:53,660 –> 00:13:59,029
legs and exhale chair moving with the

251
00:13:59,029 –> 00:14:01,060
breath

252
00:14:01,089 –> 00:14:04,459
connecting navel to spine as you bend

253
00:14:04,459 –> 00:14:15,769
the knees inhale reach up exhale ending

254
00:14:15,769 –> 00:14:18,519
a little deeper

255
00:14:20,540 –> 00:14:22,730
marrying the action to the breath the

256
00:14:22,730 –> 00:14:26,810
breath to the action will sink down into

257
00:14:26,810 –> 00:14:29,620
our chair bring the palms together and

258
00:14:29,620 –> 00:14:33,800
twist to the right try to keep the knees

259
00:14:33,800 –> 00:14:37,340
together here extension out through the

260
00:14:37,340 –> 00:14:40,760
tail and up through the crown and then

261
00:14:40,760 –> 00:14:43,340
we’ll release the center and take it to

262
00:14:43,340 –> 00:14:51,230
the left press the palms together stand

263
00:14:51,230 –> 00:14:54,860
through the crown inhale come back to

264
00:14:54,860 –> 00:14:57,890
Center then we’ll release and reach it

265
00:14:57,890 –> 00:15:01,130
all the way up towards the sky and find

266
00:15:01,130 –> 00:15:04,990
an exhale hands back down at your heart

267
00:15:04,990 –> 00:15:09,400
feel your heart beat against your thumbs

268
00:15:09,880 –> 00:15:12,650
and then we’ll inhale reach it all the

269
00:15:12,650 –> 00:15:16,160
way up exhale enjoy this move as you

270
00:15:16,160 –> 00:15:19,370
dive forward inhale halfway lift exhale

271
00:15:19,370 –> 00:15:24,100
bow step or hop the feet back to plank

272
00:15:24,100 –> 00:15:27,470
nice and strong chaturanga or chaturanga

273
00:15:27,470 –> 00:15:32,390
practice up dog or Cobra send it back

274
00:15:32,390 –> 00:15:35,750
downward dog take a deep breath in as

275
00:15:35,750 –> 00:15:37,790
you lift the right leg up and step it

276
00:15:37,790 –> 00:15:40,120
into your lunge pivot on the back foot

277
00:15:40,120 –> 00:15:43,870
inhale rise up your bird Rossano one

278
00:15:43,870 –> 00:15:46,580
exhale interlace the fingertips again as

279
00:15:46,580 –> 00:15:48,940
we open the chest

280
00:15:48,940 –> 00:15:51,220
now melting down into humble warrior

281
00:15:51,220 –> 00:15:52,960
keep the outer edge of that back foot

282
00:15:52,960 –> 00:15:56,320
strong as you slowly release the crown

283
00:15:56,320 –> 00:16:00,540
of the head to the earth inhale rise up

284
00:16:00,540 –> 00:16:04,210
exhale stay strong through that back leg

285
00:16:04,210 –> 00:16:07,510
as you melt it forward full body

286
00:16:07,510 –> 00:16:10,300
strengthener here press into the ball

287
00:16:10,300 –> 00:16:12,160
joint of that front big toe as you rise

288
00:16:12,160 –> 00:16:17,890
up and slowly melt down fingertips going

289
00:16:17,890 –> 00:16:21,370
up and overhead we’ll stay here for one

290
00:16:21,370 –> 00:16:25,510
breath cycle in and out nice smooth deep

291
00:16:25,510 –> 00:16:29,230
breath and slowly we’ll release coming

292
00:16:29,230 –> 00:16:32,200
all the way back up reach the arms up

293
00:16:32,200 –> 00:16:36,010
and overhead and then on an exhale float

294
00:16:36,010 –> 00:16:40,090
it down in runners lunge plant your left

295
00:16:40,090 –> 00:16:42,190
palm as you inhale open up through your

296
00:16:42,190 –> 00:16:45,540
right arm twist exhale float it down

297
00:16:45,540 –> 00:16:48,340
inhale rise up feel free to lower that

298
00:16:48,340 –> 00:16:50,710
back knee if you need to exhale release

299
00:16:50,710 –> 00:16:54,640
last one we inhale hold in the twist for

300
00:16:54,640 –> 00:16:59,110
one breath cycle and then release lower

301
00:16:59,110 –> 00:17:02,650
the back knee send the sit bones back we

302
00:17:02,650 –> 00:17:05,710
fold over that front leg and we find

303
00:17:05,710 –> 00:17:08,710
three waves through the spine this is

304
00:17:08,710 –> 00:17:10,240
definitely something we develop with

305
00:17:10,240 –> 00:17:13,980
practice so do your best

306
00:17:15,069 –> 00:17:18,079
and we’ll shift the weight forward come

307
00:17:18,079 –> 00:17:20,209
back to our lunge and step it back to

308
00:17:20,209 –> 00:17:20,780
plank

309
00:17:20,780 –> 00:17:24,760
for vinyasa move with your breath

310
00:17:24,760 –> 00:17:26,630
together we’ll meet back in downward

311
00:17:26,630 –> 00:17:28,660
facing dog

312
00:17:28,660 –> 00:17:32,929
here we go drop the right heel lift the

313
00:17:32,929 –> 00:17:35,830
left leg up step it into your lunge

314
00:17:35,830 –> 00:17:38,030
pivot on the back foot and when you’re

315
00:17:38,030 –> 00:17:40,370
ready we’ll inhale reach up to veer by

316
00:17:40,370 –> 00:17:44,840
drisana one release the fingertips

317
00:17:44,840 –> 00:17:47,090
interlace them behind the back once

318
00:17:47,090 –> 00:17:49,610
again we open the chest extend through

319
00:17:49,610 –> 00:17:51,770
the crown of the head and in your own

320
00:17:51,770 –> 00:17:56,530
time melting it down humble warrior

321
00:17:56,530 –> 00:17:59,840
strong Lakes as you inhale lift your

322
00:17:59,840 –> 00:18:04,790
heart exhale keep the outer edge of that

323
00:18:04,790 –> 00:18:08,540
back foot strong humble warrior inhale

324
00:18:08,540 –> 00:18:17,750
we rise exhale humble warrior hold here

325
00:18:17,750 –> 00:18:23,480
for one breath strong legs and then we

326
00:18:23,480 –> 00:18:27,950
rise up release the fingertips warrior

327
00:18:27,950 –> 00:18:33,200
one and then slowly we’ll take it back

328
00:18:33,200 –> 00:18:35,500
down

329
00:18:35,529 –> 00:18:39,019
right palm comes to the earth here as we

330
00:18:39,019 –> 00:18:43,159
open the left arm into a twist hug that

331
00:18:43,159 –> 00:18:46,879
left knee in towards the midline lower

332
00:18:46,879 –> 00:18:50,570
that back knee if you need to three of

333
00:18:50,570 –> 00:18:52,729
these moving with the breath on your

334
00:18:52,729 –> 00:18:54,409
third one hold there for one breath

335
00:18:54,409 –> 00:19:00,169
cycle in and out on an exhale release

336
00:19:00,169 –> 00:19:04,509
back to Center and lower that back knee

337
00:19:04,509 –> 00:19:06,649
pulling the left hip crease back this

338
00:19:06,649 –> 00:19:09,139
time we find that wave in the spine

339
00:19:09,139 –> 00:19:12,919
three of these so again if you’re new to

340
00:19:12,919 –> 00:19:17,379
practice be patient

341
00:19:17,979 –> 00:19:20,959
slowly you’ll bring an essence to your

342
00:19:20,959 –> 00:19:23,419
vinyasa flow to your healthy yoga

343
00:19:23,419 –> 00:19:28,819
practice that is uniquely you it’s all

344
00:19:28,819 –> 00:19:31,609
about discovery shift your weight

345
00:19:31,609 –> 00:19:33,319
forward come back to your lunge and

346
00:19:33,319 –> 00:19:35,239
we’ll rock that back foot up to meet the

347
00:19:35,239 –> 00:19:38,959
front forward fold inhale halfway lift

348
00:19:38,959 –> 00:19:44,539
exhale bow nice inhale ooh

349
00:19:44,539 –> 00:19:47,479
Kurtis on and the knees generously sink

350
00:19:47,479 –> 00:19:51,049
the hips down low interlace the

351
00:19:51,049 –> 00:19:52,669
fingertips this time behind the back

352
00:19:52,669 –> 00:19:55,849
open the chest and melt it forward belly

353
00:19:55,849 –> 00:19:58,789
comes to the tops of the thighs inhale

354
00:19:58,789 –> 00:20:02,599
open your heart lift up exhale belly to

355
00:20:02,599 –> 00:20:06,440
the thighs inhale open your heart

356
00:20:06,440 –> 00:20:13,190
knuckles down exhale fold inhale rise

357
00:20:13,190 –> 00:20:15,769
all the way up straight legs slight

358
00:20:15,769 –> 00:20:17,859
backbend here if it feels good and

359
00:20:17,859 –> 00:20:23,149
exhale to Mountain take a deep breath in

360
00:20:23,149 –> 00:20:26,980
exhale out through the mouth

361
00:20:26,980 –> 00:20:29,509
great and we’ll walk it back to Center

362
00:20:29,509 –> 00:20:31,870
for our second heart pumping series

363
00:20:31,870 –> 00:20:34,220
bring the hands to the waistline and

364
00:20:34,220 –> 00:20:37,399
your knees generously step the right

365
00:20:37,399 –> 00:20:39,860
foot out to your squat and to the left

366
00:20:39,860 –> 00:20:42,710
and find a soft knee here a little bit

367
00:20:42,710 –> 00:20:46,190
of a bounce another option here is to

368
00:20:46,190 –> 00:20:48,559
come into Charlie’s Angels interlacing

369
00:20:48,559 –> 00:20:50,539
the fingertips in front index finger

370
00:20:50,539 –> 00:20:55,370
pointing out smile make sure those knees

371
00:20:55,370 –> 00:20:57,440
aren’t going past the toes but rather in

372
00:20:57,440 –> 00:21:00,980
line with the toes head over heart heart

373
00:21:00,980 –> 00:21:04,070
over pelvis here as we breathe deep keep

374
00:21:04,070 –> 00:21:07,580
it going and then we’ll reel it back to

375
00:21:07,580 –> 00:21:09,309
Center

376
00:21:09,309 –> 00:21:14,029
jumping jacks I would have never thought

377
00:21:14,029 –> 00:21:16,399
that I would put jumping jacks into a

378
00:21:16,399 –> 00:21:19,190
yoga with adriene sequence when I was

379
00:21:19,190 –> 00:21:22,929
exploring what to do for my power yoga I

380
00:21:22,929 –> 00:21:25,190
thought there’s nothing better to get

381
00:21:25,190 –> 00:21:27,590
the heart rate up then a good

382
00:21:27,590 –> 00:21:30,230
old-fashioned jumping jack we don’t need

383
00:21:30,230 –> 00:21:34,220
any equipment or anything fancy and it

384
00:21:34,220 –> 00:21:36,500
inspires a childlike quality at least

385
00:21:36,500 –> 00:21:41,419
for me bring it back to Center and here

386
00:21:41,419 –> 00:21:44,450
we go back to the squats remember you

387
00:21:44,450 –> 00:21:46,509
can keep the hands on the waistline or

388
00:21:46,509 –> 00:21:49,039
send them out in front interlacing the

389
00:21:49,039 –> 00:21:51,370
fingertips index fingers pointing

390
00:21:51,370 –> 00:21:56,360
forward when the going gets tough I say

391
00:21:56,360 –> 00:21:58,700
shine a little light so when the legs

392
00:21:58,700 –> 00:22:01,820
start to burn pay attention to your

393
00:22:01,820 –> 00:22:06,889
alignments smile enjoy the silliness and

394
00:22:06,889 –> 00:22:09,889
we’ll bring it back to Center inhale

395
00:22:09,889 –> 00:22:13,419
reach it all the way up exhale release

396
00:22:13,419 –> 00:22:15,320
great bring the hands to the waistline

397
00:22:15,320 –> 00:22:18,320
again and then we’ll walk it back to the

398
00:22:18,320 –> 00:22:20,980
front of the mat

399
00:22:22,080 –> 00:22:25,620
great hit the refresh button my friends

400
00:22:25,620 –> 00:22:28,690
find soft knees as you inhale reach it

401
00:22:28,690 –> 00:22:34,210
up exhale diving forward inhale halfway

402
00:22:34,210 –> 00:22:38,500
lift exhale bow step or hop it back to

403
00:22:38,500 –> 00:22:39,300
plank

404
00:22:39,300 –> 00:22:43,300
strong beautiful body chaturanga or

405
00:22:43,300 –> 00:22:45,520
chaturanga practice choose your own

406
00:22:45,520 –> 00:22:48,490
vinyasa here send it to downward facing

407
00:22:48,490 –> 00:22:51,610
dog great lift the right leg up into

408
00:22:51,610 –> 00:22:54,100
your lunge pivot on the back foot once

409
00:22:54,100 –> 00:22:56,860
again inhale rise up warrior one and

410
00:22:56,860 –> 00:22:59,230
interlace the fingertips behind the back

411
00:22:59,230 –> 00:23:01,780
again we open the chest come to humble

412
00:23:01,780 –> 00:23:03,610
warrior as you release crown of the head

413
00:23:03,610 –> 00:23:08,910
down to the earth inhale rise up exhale

414
00:23:08,910 –> 00:23:14,670
float it down strong back leg as we rise

415
00:23:14,670 –> 00:23:21,940
exhale fold inhale we rise up reaching

416
00:23:21,940 –> 00:23:24,070
the arms up palms come together as we

417
00:23:24,070 –> 00:23:26,050
pivot on that back foot come into high

418
00:23:26,050 –> 00:23:29,650
lunge moving into a deep twist here a

419
00:23:29,650 –> 00:23:32,020
nice detoxifying twist moving to the

420
00:23:32,020 –> 00:23:33,820
right you can lower that back knee here

421
00:23:33,820 –> 00:23:38,460
if you want then we’ll gently release

422
00:23:38,460 –> 00:23:40,870
lift the right leg up shift your weight

423
00:23:40,870 –> 00:23:43,690
forward and vinyasa so I’m keeping my

424
00:23:43,690 –> 00:23:45,900
right leg up here just for a little fun

425
00:23:45,900 –> 00:23:49,630
something fun to work towards experiment

426
00:23:49,630 –> 00:23:53,230
with or a skip it we’ll meet in downward

427
00:23:53,230 –> 00:23:57,000
dog lift the left leg up into your lunge

428
00:23:57,000 –> 00:23:59,890
pivot on the back foot

429
00:23:59,890 –> 00:24:02,559
deep breath in as we reach it up warrior

430
00:24:02,559 –> 00:24:05,440
one then release the fingertips to once

431
00:24:05,440 –> 00:24:08,260
again interlace behind the tail humble

432
00:24:08,260 –> 00:24:11,020
warrior flow we inhale exhale bow

433
00:24:11,020 –> 00:24:15,990
forward strong legs as we inhale rise up

434
00:24:15,990 –> 00:24:18,640
finding a bit of a wave in the spine now

435
00:24:18,640 –> 00:24:21,820
keep the back leg strong front knee over

436
00:24:21,820 –> 00:24:26,920
front ankle inhale lift up and exhale

437
00:24:26,920 –> 00:24:29,370
fold

438
00:24:31,240 –> 00:24:36,080
inhale we rise up then we release the

439
00:24:36,080 –> 00:24:38,510
fingertips all the way up palms together

440
00:24:38,510 –> 00:24:40,490
at the heart as you pivot on that back

441
00:24:40,490 –> 00:24:45,490
foot and move into your twist

442
00:24:46,420 –> 00:24:48,860
Spyke that right heel towards the back

443
00:24:48,860 –> 00:24:56,330
edge of your mat breathe gently release

444
00:24:56,330 –> 00:24:57,620
back to Center

445
00:24:57,620 –> 00:25:00,770
plant the palms and give it a try if you

446
00:25:00,770 –> 00:25:02,720
once and that left leg all the way up

447
00:25:02,720 –> 00:25:04,910
hug the elbows into the side body lower

448
00:25:04,910 –> 00:25:11,090
down and then we inhale Cobra exhale

449
00:25:11,090 –> 00:25:14,660
release curl the toes under press it up

450
00:25:14,660 –> 00:25:17,210
strong and send it back downward facing

451
00:25:17,210 –> 00:25:18,200
dog

452
00:25:18,200 –> 00:25:20,000
awesome take a nice deep breath in

453
00:25:20,000 –> 00:25:22,340
through the nose and out through the

454
00:25:22,340 –> 00:25:24,980
mouth and the knees hop the feet up

455
00:25:24,980 –> 00:25:28,430
towards the front edge inhale halfway

456
00:25:28,430 –> 00:25:32,750
lift exhale release bring the feet

457
00:25:32,750 –> 00:25:34,220
together keeping a little space between

458
00:25:34,220 –> 00:25:35,960
the heels as you bend the knees and

459
00:25:35,960 –> 00:25:39,830
reach the fingertips up Bukit asana only

460
00:25:39,830 –> 00:25:41,650
one breath here as we inhale in exhale

461
00:25:41,650 –> 00:25:44,440
straighten the legs slide back then

462
00:25:44,440 –> 00:25:47,900
release back to Mountain and then we’ll

463
00:25:47,900 –> 00:25:51,950
step back to the center of our mat hands

464
00:25:51,950 –> 00:25:54,590
on the waist or out in front we soften

465
00:25:54,590 –> 00:25:59,990
the knees and jump in to our squats to

466
00:25:59,990 –> 00:26:04,700
the right to the left nice steady rhythm

467
00:26:04,700 –> 00:26:11,200
here move with your breath make it work

468
00:26:12,350 –> 00:26:14,970
now as your practice begins to unfold

469
00:26:14,970 –> 00:26:19,520
you might begin to speed your squats up

470
00:26:19,520 –> 00:26:22,380
but if we’re just now diving into this I

471
00:26:22,380 –> 00:26:26,220
say keep it nice and steady we always

472
00:26:26,220 –> 00:26:28,500
have options

473
00:26:28,500 –> 00:26:30,419
when you feel satisfied bring it back to

474
00:26:30,419 –> 00:26:35,960
centre here we go jump jump

475
00:26:36,720 –> 00:26:40,159
have fun with it

476
00:26:42,510 –> 00:26:46,610
join my yoga dork parade

477
00:26:50,720 –> 00:26:54,810
happy healthy heart here keep it moving

478
00:26:54,810 –> 00:27:03,030
and then we’ll release good job

479
00:27:03,030 –> 00:27:05,750
shake it off

480
00:27:11,429 –> 00:27:12,989
all right now we’re going to step the

481
00:27:12,989 –> 00:27:16,499
legs nice and wide turn the two big toes

482
00:27:16,499 –> 00:27:19,139
in slightly then we’ll reach the

483
00:27:19,139 –> 00:27:20,909
fingertips forward dropping the right

484
00:27:20,909 –> 00:27:23,159
arm underneath the left as they come to

485
00:27:23,159 –> 00:27:26,099
wrap around in Eagle arms inhale reach

486
00:27:26,099 –> 00:27:31,169
up exhale forward fold inhale press into

487
00:27:31,169 –> 00:27:32,969
the outer edges of the feet as you reach

488
00:27:32,969 –> 00:27:35,159
all the way back up elbows lift and

489
00:27:35,159 –> 00:27:39,869
exhale again full full body experience

490
00:27:39,869 –> 00:27:45,599
here as we inhale rise up and exhale

491
00:27:45,599 –> 00:27:56,249
fold inhale we rise and gently

492
00:27:56,249 –> 00:27:59,309
unraveling arms here bring the hands to

493
00:27:59,309 –> 00:28:02,690
the waistline now as you hop the feet in

494
00:28:02,690 –> 00:28:05,249
so just a little bit wider than hip

495
00:28:05,249 –> 00:28:06,659
width apart now we’re going to turn the

496
00:28:06,659 –> 00:28:10,019
toes out and take the opposite arm under

497
00:28:10,019 –> 00:28:11,969
so it’s the left arm goes under as we

498
00:28:11,969 –> 00:28:14,549
clasp the palms or the wrist if the

499
00:28:14,549 –> 00:28:16,339
palms don’t come together no biggie

500
00:28:16,339 –> 00:28:21,570
inhale reach up exhale deep squat inhale

501
00:28:21,570 –> 00:28:26,549
up exhale goddess flow so even if you’re

502
00:28:26,549 –> 00:28:28,320
a dude you can tap into your goddess

503
00:28:28,320 –> 00:28:31,169
energy here technically we’re just

504
00:28:31,169 –> 00:28:33,719
tapping into our God energy coming into

505
00:28:33,719 –> 00:28:36,929
our power as we sink down into a squat

506
00:28:36,929 –> 00:28:38,659
now we’ll hold

507
00:28:38,659 –> 00:28:43,229
reaching fingertips elbows up gently

508
00:28:43,229 –> 00:28:45,859
look to your right

509
00:28:46,540 –> 00:28:50,120
and bring it back to centre look to your

510
00:28:50,120 –> 00:28:54,700
left then back to centre

511
00:28:54,700 –> 00:28:57,350
awesome my friends inhale straighten the

512
00:28:57,350 –> 00:29:02,030
legs unravel the arms and bring the

513
00:29:02,030 –> 00:29:04,210
palms together at your heart

514
00:29:04,210 –> 00:29:08,180
bend the knees deep slowly lower the sit

515
00:29:08,180 –> 00:29:11,870
bones down we’re going to walk the heels

516
00:29:11,870 –> 00:29:13,370
in a little bit here come to a froggy

517
00:29:13,370 –> 00:29:17,420
pose dropping the Center to the earth

518
00:29:17,420 –> 00:29:20,690
and then you might stay with the heels

519
00:29:20,690 –> 00:29:22,520
lifted or you might begin to drop the

520
00:29:22,520 –> 00:29:25,250
heels and if you do that you might draw

521
00:29:25,250 –> 00:29:27,610
the palms together at the heart

522
00:29:27,610 –> 00:29:29,630
fingertips can be on the mat for

523
00:29:29,630 –> 00:29:31,670
stability again we always have lots of

524
00:29:31,670 –> 00:29:35,060
options take care of your body connect

525
00:29:35,060 –> 00:29:37,480
to your breath

526
00:29:38,460 –> 00:29:42,290
maybe you draw the chin to the chest

527
00:29:42,290 –> 00:29:44,320
maybe you reach the fingertips forward

528
00:29:44,320 –> 00:29:48,490
breathing into the back body here

529
00:29:51,170 –> 00:29:53,780
maybe we gently walk the fingertips to

530
00:29:53,780 –> 00:29:55,240
the left

531
00:29:55,240 –> 00:29:57,980
maybe we crawl the fingertips to the

532
00:29:57,980 –> 00:30:01,850
right awesome

533
00:30:01,850 –> 00:30:03,410
wherever you are release it back to

534
00:30:03,410 –> 00:30:08,420
Center and slowly will rise up forward

535
00:30:08,420 –> 00:30:10,240
fold

536
00:30:10,240 –> 00:30:12,590
then make your way to the front edge of

537
00:30:12,590 –> 00:30:14,240
your mat and begin to sway a little left

538
00:30:14,240 –> 00:30:24,340
to right relax the head and neck

539
00:30:25,649 –> 00:30:28,329
then we’ll come to Center and inhale

540
00:30:28,329 –> 00:30:34,169
lift to flat back once again exhale bow

541
00:30:34,169 –> 00:30:37,179
inhale float the fingertips all the way

542
00:30:37,179 –> 00:30:45,599
up and exhale to the heart Tadasana

543
00:30:45,599 –> 00:30:50,759
inhale in exhale Lions breath tongue out

544
00:30:50,759 –> 00:30:54,699
inhale in exhale Lions breath tongue out

545
00:30:54,699 –> 00:30:57,879
one more inhale in exhale make it a good

546
00:30:57,879 –> 00:30:58,299
one

547
00:30:58,299 –> 00:31:05,189
Lions breath tongue out super fierce

548
00:31:05,189 –> 00:31:07,269
super awesome as we draw the feet

549
00:31:07,269 –> 00:31:12,399
together back at center great moving

550
00:31:12,399 –> 00:31:14,559
into dancer or preparation for dancer

551
00:31:14,559 –> 00:31:16,449
we’ll interlace the fingertips and catch

552
00:31:16,449 –> 00:31:19,569
the right knee press away from your

553
00:31:19,569 –> 00:31:21,309
standing leg so don’t pull apps into

554
00:31:21,309 –> 00:31:23,979
that left foot press away as you slide

555
00:31:23,979 –> 00:31:27,039
your right hand to your right ankle left

556
00:31:27,039 –> 00:31:28,569
thumb comes to the sternum and we can

557
00:31:28,569 –> 00:31:32,799
just stay here focusing on one point or

558
00:31:32,799 –> 00:31:35,109
we can switch the hand to grab the arch

559
00:31:35,109 –> 00:31:37,719
of that right foot as we kick the right

560
00:31:37,719 –> 00:31:39,909
toes up lifting the right knee up

561
00:31:39,909 –> 00:31:43,779
towards the sky left fingertips can come

562
00:31:43,779 –> 00:31:45,609
forward as we find extension through the

563
00:31:45,609 –> 00:31:47,739
crown and lift up through the center

564
00:31:47,739 –> 00:31:50,889
channel again think about lifting the

565
00:31:50,889 –> 00:31:54,449
right toes up and kicking it away and

566
00:31:54,449 –> 00:31:58,079
slowly slide it back interlace

567
00:31:58,079 –> 00:32:00,609
fingertips around the knees squeeze it

568
00:32:00,609 –> 00:32:03,429
in and we’ll draw the hands to the

569
00:32:03,429 –> 00:32:05,409
waistline as you kick the right heel out

570
00:32:05,409 –> 00:32:09,039
and slide it back to Mountain awesome

571
00:32:09,039 –> 00:32:10,479
let’s try the same thing on the other

572
00:32:10,479 –> 00:32:13,599
side catching the left knee here taking

573
00:32:13,599 –> 00:32:17,609
your time as you move into dancer

574
00:32:18,119 –> 00:32:20,499
sliding the left hand down to the left

575
00:32:20,499 –> 00:32:24,189
ankle whenever you’re ready right hand

576
00:32:24,189 –> 00:32:26,619
comes to the heart lift your sternum to

577
00:32:26,619 –> 00:32:28,240
your thumb

578
00:32:28,240 –> 00:32:31,519
kicking left toes back this time lifting

579
00:32:31,519 –> 00:32:35,179
the left knee you might grab the arch of

580
00:32:35,179 –> 00:32:36,830
that foot if you’re ready to move into

581
00:32:36,830 –> 00:32:38,690
the posture and send your right

582
00:32:38,690 –> 00:32:42,649
fingertips forward of course you can do

583
00:32:42,649 –> 00:32:44,269
anything in between work at your own

584
00:32:44,269 –> 00:32:48,649
pace inhale in

585
00:32:48,649 –> 00:32:54,110
kick that left foot up and back on an

586
00:32:54,110 –> 00:32:59,200
exhale smile and gently release

587
00:32:59,200 –> 00:33:02,720
interlace the fingertips hug that left

588
00:33:02,720 –> 00:33:08,600
knee in towards the chest and draw the

589
00:33:08,600 –> 00:33:10,370
hands to the waistline kick the left

590
00:33:10,370 –> 00:33:16,929
heel out strong and we release awesome

591
00:33:17,889 –> 00:33:21,529
inhale reach the fingertips up exhale

592
00:33:21,529 –> 00:33:25,039
diving forward inhale halfway lift

593
00:33:25,039 –> 00:33:31,789
exhale bow step or hop it back to plank

594
00:33:31,789 –> 00:33:35,659
lower down come to upward dog or Cobra

595
00:33:35,659 –> 00:33:40,059
exhale downward facing dog

596
00:33:40,059 –> 00:33:42,679
inhale in deeply through the nose and

597
00:33:42,679 –> 00:33:46,789
exhale slowly lower the knees bring the

598
00:33:46,789 –> 00:33:48,110
knees together swim the fingertips

599
00:33:48,110 –> 00:33:52,960
around come into Child’s Pose for a rest

600
00:33:54,580 –> 00:33:58,990
inhale fill the back body with air

601
00:33:58,990 –> 00:34:02,240
exhale imagine your sit bones melting

602
00:34:02,240 –> 00:34:05,769
down – kiss the soles of your feet

603
00:34:05,889 –> 00:34:09,649
quiet your breath then we’ll reach the

604
00:34:09,649 –> 00:34:13,699
fingertips back up and send the right

605
00:34:13,699 –> 00:34:16,909
leg out hike the right knee all the way

606
00:34:16,909 –> 00:34:20,540
up prepare for one legged pigeon it’s

607
00:34:20,540 –> 00:34:22,399
situated here as you press into that

608
00:34:22,399 –> 00:34:25,579
back foot then inhale extend through the

609
00:34:25,579 –> 00:34:30,159
crown of the head exhale float it down

610
00:34:30,159 –> 00:34:34,429
inhale rise up finding that wave of the

611
00:34:34,429 –> 00:34:36,759
spine here

612
00:34:36,759 –> 00:34:39,049
then you might reach the fingertips up

613
00:34:39,049 –> 00:34:42,819
here you might not and when you’re ready

614
00:34:42,819 –> 00:34:47,690
fold it down release into this sweet hip

615
00:34:47,690 –> 00:34:50,960
opener keep a mindfulness in that right

616
00:34:50,960 –> 00:35:03,829
foot press into the palms lift your

617
00:35:03,829 –> 00:35:06,009
heart

618
00:35:07,780 –> 00:35:10,760
curl the back toes under and we’ll draw

619
00:35:10,760 –> 00:35:13,160
that left knee underneath the right as

620
00:35:13,160 –> 00:35:17,150
we come into cow legs bring the palms to

621
00:35:17,150 –> 00:35:18,859
the soles of the feet sit up nice and

622
00:35:18,859 –> 00:35:32,119
tall connect to your breath and you can

623
00:35:32,119 –> 00:35:34,160
stay here or you can grab the elbows

624
00:35:34,160 –> 00:35:37,970
clasping opposite elbows behind you stay

625
00:35:37,970 –> 00:35:43,089
there or on an exhale forward fold

626
00:35:43,089 –> 00:35:49,569
inhale rise up exhale waving the spine

627
00:35:49,569 –> 00:35:59,569
inhale lift up and exhale fold hold here

628
00:35:59,569 –> 00:36:03,920
for one breath cycle then we’ll press

629
00:36:03,920 –> 00:36:06,040
into the sit bones and rise back up

630
00:36:06,040 –> 00:36:09,980
release the arms sit up nice and tall

631
00:36:09,980 –> 00:36:14,390
and slowly we’ll unravel the legs come

632
00:36:14,390 –> 00:36:19,970
back to all fours inhale extend the left

633
00:36:19,970 –> 00:36:22,700
leg out long hike the left knee up

634
00:36:22,700 –> 00:36:24,290
prepare for one-legged pigeon on the

635
00:36:24,290 –> 00:36:27,109
other side stay rooted in the top of

636
00:36:27,109 –> 00:36:29,210
that back foot as you inhale extend

637
00:36:29,210 –> 00:36:31,460
through the crown of the head and exhale

638
00:36:31,460 –> 00:36:35,089
fold moving with your breath inhale rise

639
00:36:35,089 –> 00:36:40,550
up exhale release articulating through

640
00:36:40,550 –> 00:36:47,510
the spine here exhale release deepening

641
00:36:47,510 –> 00:36:51,710
your practice here and in power

642
00:36:51,710 –> 00:36:53,770
you

643
00:36:58,780 –> 00:37:02,460
and slowly we’ll begin to roll it up

644
00:37:02,460 –> 00:37:05,650
curl the back toes under and draw the

645
00:37:05,650 –> 00:37:09,970
right knee underneath the left coming

646
00:37:09,970 –> 00:37:12,550
into cow legs go Moo cows and legs you

647
00:37:12,550 –> 00:37:14,320
might sit up on a blanket or block here

648
00:37:14,320 –> 00:37:18,610
if this is tough for you stay in the

649
00:37:18,610 –> 00:37:23,520
moment no toxic thoughts

650
00:37:23,750 –> 00:37:28,790
allow your practice to serve you check

651
00:37:28,790 –> 00:37:32,330
in with the neck and feel free to stay

652
00:37:32,330 –> 00:37:34,760
here breathing with the hips palms on

653
00:37:34,760 –> 00:37:40,550
the soles of the feet or clasp opposite

654
00:37:40,550 –> 00:37:44,230
elbows behind sit up nice and tall and

655
00:37:44,230 –> 00:37:48,830
find your flow inhaling we rise exhale

656
00:37:48,830 –> 00:37:54,320
we fold keep the sit bones rooted here

657
00:37:54,320 –> 00:38:01,910
move with your breath and we’ll hold

658
00:38:01,910 –> 00:38:07,340
here breathing into the hips and then

659
00:38:07,340 –> 00:38:11,540
gently release awesome release the arms

660
00:38:11,540 –> 00:38:15,650
unravel the legs and we’ll extend both

661
00:38:15,650 –> 00:38:18,020
feet out in front inhale reach your arms

662
00:38:18,020 –> 00:38:21,770
up exhale fold tuck your chin into your

663
00:38:21,770 –> 00:38:24,580
chest inhale reach the arms up exhale

664
00:38:24,580 –> 00:38:26,260
fold

665
00:38:26,260 –> 00:38:28,910
keep it going inhale reach it up

666
00:38:28,910 –> 00:38:30,680
pressing into the heels

667
00:38:30,680 –> 00:38:36,680
fold inhale roll it up exhale release

668
00:38:36,680 –> 00:38:39,120
forward

669
00:38:39,120 –> 00:38:43,300
allow the hands to clasp wherever they

670
00:38:43,300 –> 00:38:50,110
fall inhale look forward exhale bow your

671
00:38:50,110 –> 00:38:52,320
head

672
00:38:54,870 –> 00:38:57,900
great slowly release catch the right

673
00:38:57,900 –> 00:38:59,430
knee come on to the sole of the right

674
00:38:59,430 –> 00:39:01,800
foot moving into a twist here we’re

675
00:39:01,800 –> 00:39:03,360
going to hug the right knee with the

676
00:39:03,360 –> 00:39:05,820
left elbow press into the right

677
00:39:05,820 –> 00:39:08,430
fingertips behind you can also come to

678
00:39:08,430 –> 00:39:10,350
the outer edge of that left arm here for

679
00:39:10,350 –> 00:39:15,540
a tie turbine being patient and using

680
00:39:15,540 –> 00:39:19,620
your breath to allow the twists to

681
00:39:19,620 –> 00:39:25,170
unfold gently bring it back to Center

682
00:39:25,170 –> 00:39:27,900
hug the left knee in we’ll take it to

683
00:39:27,900 –> 00:39:32,550
the other side head over heart heart

684
00:39:32,550 –> 00:39:38,280
over pelvis lots of options here be

685
00:39:38,280 –> 00:39:41,360
patient don’t push it

686
00:39:43,530 –> 00:39:47,849
and gently release it back to centre and

687
00:39:47,849 –> 00:39:49,930
we’ll bring the soles of the feet

688
00:39:49,930 –> 00:39:54,400
together for cobblers pose lengthen the

689
00:39:54,400 –> 00:39:57,160
tailbone down check in with the neck the

690
00:39:57,160 –> 00:40:01,000
shoulders let go of any stress or

691
00:40:01,000 –> 00:40:05,050
tension then we’ll cross the right ankle

692
00:40:05,050 –> 00:40:08,410
over the left dive forward come to all

693
00:40:08,410 –> 00:40:11,710
fours and send it up to downward facing

694
00:40:11,710 –> 00:40:13,170
dog

695
00:40:13,170 –> 00:40:16,450
now we have a little optional handstand

696
00:40:16,450 –> 00:40:20,140
play so we can start with playing with

697
00:40:20,140 –> 00:40:23,339
donkey kicks bringing the toes together

698
00:40:23,339 –> 00:40:25,960
keeping the gaze down kicking the legs

699
00:40:25,960 –> 00:40:29,710
up this is about exploration not about

700
00:40:29,710 –> 00:40:33,069
doing handstand it’s about developing

701
00:40:33,069 –> 00:40:36,460
strength and coming into your power we

702
00:40:36,460 –> 00:40:39,099
can also step one foot up and kick one

703
00:40:39,099 –> 00:40:41,200
leg up at a time so you have donkey

704
00:40:41,200 –> 00:40:44,440
kicks or this kick up option you can

705
00:40:44,440 –> 00:40:47,950
also take it to a wall here and each

706
00:40:47,950 –> 00:40:49,569
time we come to this point in the

707
00:40:49,569 –> 00:40:51,309
practice you can experiment with

708
00:40:51,309 –> 00:40:54,369
something a little different it’s fun to

709
00:40:54,369 –> 00:41:01,710
watch it grow when you feel satisfied

710
00:41:01,710 –> 00:41:04,930
you can make your way back down to all

711
00:41:04,930 –> 00:41:10,589
fours and take a rest in Child’s Pose

712
00:41:21,230 –> 00:41:22,790
and tuck your chin into your chest

713
00:41:22,790 –> 00:41:27,079
slowly roll it up inhale in and exhale

714
00:41:27,079 –> 00:41:30,369
Lions breath tongue out

715
00:41:30,369 –> 00:41:34,190
inhale and again exhale cleansing exhale

716
00:41:34,190 –> 00:41:38,450
out awesome one more the real deal we

717
00:41:38,450 –> 00:41:42,770
inhale in exhale look up tongue out yeah

718
00:41:42,770 –> 00:41:46,180
baby awesome job

719
00:41:46,180 –> 00:41:50,950
close your eyes turn your palms up

720
00:41:50,950 –> 00:41:54,010
notice how you feel

721
00:41:54,010 –> 00:41:59,270
slowly well transition all the way to

722
00:41:59,270 –> 00:42:05,359
flat back yay go ahead and reach the

723
00:42:05,359 –> 00:42:07,040
arms up and overhead full body stretch

724
00:42:07,040 –> 00:42:09,349
then take a couple breaths as you bend

725
00:42:09,349 –> 00:42:11,299
the elbows and hug the knees up towards

726
00:42:11,299 –> 00:42:15,069
the chest and rock a little side to side

727
00:42:15,069 –> 00:42:17,210
bringing the fingertips left to right

728
00:42:17,210 –> 00:42:21,200
Texas tea twist it out massage the lower

729
00:42:21,200 –> 00:42:24,079
back and then we’ll wrap the arms around

730
00:42:24,079 –> 00:42:26,869
the shins Hedgehog peel the nose up

731
00:42:26,869 –> 00:42:30,530
towards the knee hold onto your right

732
00:42:30,530 –> 00:42:33,859
knee extend the left leg out long press

733
00:42:33,859 –> 00:42:37,819
into your left heel and switch back and

734
00:42:37,819 –> 00:42:42,230
forth pressing into the heel of the

735
00:42:42,230 –> 00:42:44,780
extended leg

736
00:42:44,780 –> 00:42:47,430
then reach it forward straight legs

737
00:42:47,430 –> 00:42:51,710
inhale in and exhale release everything

738
00:42:51,710 –> 00:42:54,980
corpse pose

739
00:42:54,980 –> 00:43:00,050
Rock the head a little side to side it’s

740
00:43:00,050 –> 00:43:02,980
situated here

741
00:43:03,869 –> 00:43:05,930
you

742
00:43:06,560 –> 00:43:08,360
tuck your chin into your chest to

743
00:43:08,360 –> 00:43:11,620
lengthen through the back of the neck

744
00:43:13,000 –> 00:43:16,340
inhale in deeply and exhale release the

745
00:43:16,340 –> 00:43:18,140
weight of your body completely and fully

746
00:43:18,140 –> 00:43:21,470
into the mat soften through your

747
00:43:21,470 –> 00:43:24,830
fingertips relax through the ankles and

748
00:43:24,830 –> 00:43:33,100
the soles of your feet rest

749
00:43:33,510 –> 00:43:36,140
beautiful practice today my friends

750
00:43:36,140 –> 00:43:38,280
thank you for sharing your time with me

751
00:43:38,280 –> 00:43:42,440
your breath with me and your friendship

752
00:43:42,440 –> 00:43:45,440
namaste

753
00:43:49,640 –> 00:43:51,170
all right my friend so hopefully you

754
00:43:51,170 –> 00:43:52,759
enjoyed that sweaty practice I hope

755
00:43:52,759 –> 00:43:54,079
you’re feeling good drink lots of water

756
00:43:54,079 –> 00:43:56,089
okay make sure you drink lots of water

757
00:43:56,089 –> 00:43:59,359
rinse your face and if you’re interested

758
00:43:59,359 –> 00:44:01,579
in the entire package and power again

759
00:44:01,579 –> 00:44:03,619
it’s my version of power yoga I think

760
00:44:03,619 –> 00:44:04,999
it’s really sweet I think it’s the real

761
00:44:04,999 –> 00:44:06,710
deal if you ask me it’s a great workout

762
00:44:06,710 –> 00:44:09,829
cardio strengthening toning really great

763
00:44:09,829 –> 00:44:12,200
for you know the physical body but

764
00:44:12,200 –> 00:44:14,509
really also we touch on kind of the

765
00:44:14,509 –> 00:44:15,799
bigger picture

766
00:44:15,799 –> 00:44:18,789
transformation through emotional

767
00:44:18,789 –> 00:44:21,499
exploration I think that one of the

768
00:44:21,499 –> 00:44:23,059
biggest selling points of empower is

769
00:44:23,059 –> 00:44:25,670
that it comes with the cool access to

770
00:44:25,670 –> 00:44:29,660
this awesome online community that’s so

771
00:44:29,660 –> 00:44:31,099
inspiring really helps people get on the

772
00:44:31,099 –> 00:44:33,890
mat we’ve had lots of success stories

773
00:44:33,890 –> 00:44:35,630
with out but really truly met so many

774
00:44:35,630 –> 00:44:37,910
great friends who inspire me to get on

775
00:44:37,910 –> 00:44:40,039
my mat and keep making these videos so

776
00:44:40,039 –> 00:44:42,079
you get that you also get a daily email

777
00:44:42,079 –> 00:44:45,049
you also get a downloadable PDF which

778
00:44:45,049 –> 00:44:46,460
helps guide you we have supplemental

779
00:44:46,460 –> 00:44:48,650
videos that focus on the booty and your

780
00:44:48,650 –> 00:44:50,900
core your abdominals it’s really awesome

781
00:44:50,900 –> 00:44:52,489
and we shot it here in Texas in the

782
00:44:52,489 –> 00:44:54,559
summer so it’s it’s it’s got a lot of

783
00:44:54,559 –> 00:44:57,680
heat and let it live I’m really proud of

784
00:44:57,680 –> 00:44:59,660
it so if you’re interested in that head

785
00:44:59,660 –> 00:45:01,069
on over to find what feels good calm

786
00:45:01,069 –> 00:45:02,660
we’ll make sure the link is below for

787
00:45:02,660 –> 00:45:04,579
you so you can join the empower

788
00:45:04,579 –> 00:45:07,460
community get in shape find what feels

789
00:45:07,460 –> 00:45:09,890
good I’ll see you next week thank you so

790
00:45:09,890 –> 00:45:11,960
much free videos every Wednesday love

791
00:45:11,960 –> 00:45:13,279
you guys take good care

792
00:45:13,279 –> 00:00:00,000
namaste

Leave a Reply

Your email address will not be published. Required fields are marked *