Yoga for seniors sequence

Actively Aging with Energizing Chair Yoga – Seniors get Moving!

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hi I’m sure Zack Morris I’m the owner of

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the yoga vista studio here in downtown

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vista california every Monday at 11

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o’clock a group of seniors from our

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community come in and join us for a

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1-hour chair yoga class and now you can

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join us too every class is different but

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familiar so come on in and let’s get

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moving together a little Prada bath so

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just take your hand rub your hand nice

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and hot

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pull in cadet friction especially in the

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fall remember the palms are where we

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received lots of energy where we get

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lots of energy so we’re cuffing my hands

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a little bit going like this just to

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kind of feel energy and they’re going to

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cover around the eyes oh just let it

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soak in through the eyelids into the

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retina into the optical nerve all of

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that nourishment the energy that we

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can’t see what we know what’s there

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nice you should hands open your eyes

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let’s roll the shoulders we’re going to

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do another little movement this is

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another Feldenkrais and I kind of like

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this one as well we’re going to just

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take a hug so just kind of notice which

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arms on the top it doesn’t matter and

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we’re going to hug our selves and pull

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over to the right and as we do we’re

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almost pulling that shoulder over as

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well turning that head that way and

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they’re going to go other way so this

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idea I don’t like opening up the upper

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back while we’re stretching our

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beautiful ribcage remember the ribcage

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is like a basket away so we’re creating

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mobility here this is so important for

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our graph or heart or organs and now go

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the opposite way with your body in your

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head let’s see if you can still kind of

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squeeze yourself a nice stretch for

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those shoulder blades when you go back

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to the center take your arms all the way

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out remember which one was on top all

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the way out and we’ll take the other way

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we’ll just go side to side both headed

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body are going the same way drop your

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shoulders down a little bit and then

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you’re pulling your shoulders like

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toward each other so that you’re opening

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up after that and now we’ll do the

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opposite remember head and body

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yourselves always working the mobility

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of the chest cavity this is

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your spine really flexible as well bring

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it back to the center will open up nice

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and fly and we’ll go backwards a little

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bit so use the support of the chair roll

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back if you can’t maybe lift the chin up

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maybe not Oh fine that’s good now we’re

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just going to pulse a little bit with

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the arms just flutter and then take one

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more and we’re just gonna tuck our chin

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and release it okay a little bit with

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the finger so open and close open and

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close and then we’ll take the wrist some

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of the fingers and then the elbows are

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going to come in and then the shoulders

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will come in and guess what the ribs are

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coming in too so I want you to really

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turn like you’re moving around as much

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as you can twist one side the other side

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good and then we’ll go off to the side

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let’s pull up and I want you to be

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bouncing up and down on your sit bones

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you’re going back and forth yeah the

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other side of course oh and you’re just

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moving everything fluid good we got to

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go up a little bit

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and right look at your hands make a

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blueberry rubber into Center and again

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what Lee warms us up here and back to

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the center sit up nice and tall close

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your eyes

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Oh cup those palm so they’re facing up

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and just feel them empty and feel the

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breath this class see if you’re trying

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to be tall so don’t lean back a little

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bit right now I might be tall and I

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wrapped in straw because this energy

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inside of you is just making me strong

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bring your feet up a little bit let’s

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not ignore them a little bit twirl um

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was one way in people’s other way okay

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so now we’re going to work on our little

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opposites okay so how many of you stores

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things in the top cover and it’s really

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perfect yet but sometimes it’s so hard

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again that sometimes I don’t get those

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things like my face is sometimes so

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really high up there and I say Michael

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come over my house and get me the base

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right so we really want to do this a lot

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this is reaching if you ever read out by

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the doorway where you almost almost can

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touch and sometimes some days you get

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touches sometimes you can this is that

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movement you want right you want to be

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reaching you can never touch it hug okay

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so I’m going to watch everybody this is

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another thing he told us in the workshop

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sometimes we just stretch from our

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shoulders up but try to think of a

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change in your hip your ribs arms up so

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that gives you a little bit more a

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little bit more length let me do that

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even if you tilt that side we’re

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actually going to do both arms now both

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arms reach oh these bridging that same

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sequence when we’re standing up is

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usually we’re not sitting down going in

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for a powered right we’re going to be

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standing up so that’s kind of kind of

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giving you that feeling and this is what

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makes you feel taller right what we’ve

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just announced called SL extension we

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take the spine and we just stretch it up

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tall which counter is this stuff

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okay so now we’re gonna get the legs

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involve not pass no extension so it’ll

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be the right hand up and the left

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flexing the foot so the knee is straight

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if you can relate

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you know left hand up and they’re

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writing for help to be both him up yeah

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both beat up okay very good

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and then release it now we’re going to

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go alternates like we’re marching so

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it’s going to be right hand left foot

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for if you can’t make sure that foot is

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flexed we’re going to stretch when it

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dad

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one strong beautiful chain remote rental

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still beach and release very good Oh

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feel so good well let’s give that upper

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back a nice stretch so again I’ll bring

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the elbows up thumbs up eyes up and

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exhale let’s fold forward so I’ll wait

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around for it I want you’re folding your

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hips and just fold a little bit of a

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half way down hold it there that’s going

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to strengthen your back strengthen your

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core and then inhale

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arms up sit back close your eyes is to

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take a pod to be warm up yeah I think we

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did a little bit huh oh yeah that was

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just upper body stuff just ask enough

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it’s heat if it’s warm know that your

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heart is working good for you right

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spoon on up so remember we always want

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to do all the Reach’s with a nice

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straight back so we’re going to do lots

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of regions now and Sun Salutation so

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with your feet kind of parallel to each

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other if it feels good to be a little

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wider like you were feel free to do that

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they actually gives you more space when

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you come forward so bring your hands to

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heart

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take a moment gaze down into fingertips

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or the floor tall spine drop your

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shoulders on your inhale the arms go up

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reaching up on the exhale arms going to

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cactus we’re going to fold forward and

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lead and stop so we’re holding here the

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belly should be really contacted you’re

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nice and strong hands to kneecaps

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slide down your back is flat you keep

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going and going and going and then you

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drop your head at the very bottom

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inhale halfway up so you get arch your

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back and lift your neck or keep your

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spine long exhale we’re going to fold

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the right hand is going to come up so as

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you look up you’re looking up your

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thumbs that have so many down you left a

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mohawk exhale we’re bringing down reach

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your arms out to the side a big scoop

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all the way up maybe look up if that

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feels good and then we turn it all the

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way back to your house and beautiful the

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biggest fun circles you can do so let’s

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get into the shoulders inhale stretch

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exhale belly comes in you’re halfway

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down you’re holding drop your shoulders

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down and then hands to kneecaps a really

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long spine think of the lowest part of

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your back strong and straight and then

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drop let your head hang at the bottom

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inhale halfway up exhale we’ll fold

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right hand reaches up the fingers are

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going to be spread maybe sit down and

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the left hand comes up and release it

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arms out to the side a big scoop thing

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is circled good and then all the way

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back to hearts that are good last one

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then we’ll build on it so here we go v8

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he’ll Bend exhale halfway down holding

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and cap just our strong strong shoulders

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and then hands to make us slide

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remember the hands don’t have to go to

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the floor drop your head in a lengthen

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halfway ESCO we’re going to pull the

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right hand reaches up keep that elbow

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nice and straight and excellently we

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have a left hand all the way up and

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exhale they haven’t draw the belly and

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when you’re coming out with so much

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straight for the back as you come up and

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then turn your heads back to back oh my

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gosh not even halfway done here we go

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yeah inhale up exhale kept clean hands

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did kneecaps slide down inhale halfway

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up exhale fold again right arm is going

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to reach up that’s how we said look that

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left arm up X your arms out to the side

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it takes to all the way up maybe look up

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if that feels good and then we turn it

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all the way back to your oh you guys got

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them closed

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okay so we’re going to do warriors we’re

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going to have a little option to

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warriors today so the right foot to the

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stay the left foot is going to step F

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back with both hands are on the chair so

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that’s the important part of this one

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you want to make sure you’re still

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facing forward even though that backward

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is that usually about 45 degrees then

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the right knee and remember always the

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tracking here is kneecap Center and you

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see your big toe so the two right hand

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up it won’t leave it feels good and

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maybe them eyes go up first and that

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feels balanced and maybe the chin goes

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up so all those little questions both

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hands down now I’m going to take out

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left hand up again take it out of your

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hip and turn your body out

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strengthening good now both hands down

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we’re going to do three push-ups take a

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breath exhale we’re going to go down the

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elbows tucked in and I’m going to

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straighten it out

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that’s how we’re to go down inhale

258
00:11:11,530 –> 00:11:12,430
straighten

259
00:11:12,430 –> 00:11:14,710
last one exhale we’re to go down hold it

260
00:11:14,710 –> 00:11:16,840
here let’s just find it oh okay

261
00:11:16,840 –> 00:11:19,360
where if the element that’s right drop

262
00:11:19,360 –> 00:11:20,920
your shoulders away from your ears they

263
00:11:20,920 –> 00:11:22,600
probably tightened up hold it one more

264
00:11:22,600 –> 00:11:25,500
breath and then push all the way up oh

265
00:11:25,500 –> 00:11:27,850
and then bring forward okay so I did out

266
00:11:27,850 –> 00:11:30,370
extra one for my sister my sister is 50

267
00:11:30,370 –> 00:11:33,490
over to 53 and she said that her arms

268
00:11:33,490 –> 00:11:34,870
aren’t feeling like they’re not strong

269
00:11:34,870 –> 00:11:36,340
anymore I mean you got to do more

270
00:11:36,340 –> 00:11:38,170
push-ups right so do it few more

271
00:11:38,170 –> 00:11:40,480
push-ups today so the left one straight

272
00:11:40,480 –> 00:11:43,180
right foot steps back hand on your chair

273
00:11:43,180 –> 00:11:44,650
so your hips are forward and then we’ll

274
00:11:44,650 –> 00:11:46,840
then that left knee so again just

275
00:11:46,840 –> 00:11:48,430
tracking make sure that because we’re

276
00:11:48,430 –> 00:11:50,230
going to hold it strong we’re going to

277
00:11:50,230 –> 00:11:52,060
hold it quite a long time so we want to

278
00:11:52,060 –> 00:11:53,290
make sure it’s strong and we’re solid

279
00:11:53,290 –> 00:11:57,190
now right hand pop there you go there’s

280
00:11:57,190 –> 00:11:58,840
your hip flexors this is your psoas

281
00:11:58,840 –> 00:12:00,220
muscle right here with stretching and

282
00:12:00,220 –> 00:12:02,610
then the other arm up if it feels good

283
00:12:02,610 –> 00:12:05,440
keep it there maybe just your eyeballs

284
00:12:05,440 –> 00:12:07,390
just like moving the eyeballs up or make

285
00:12:07,390 –> 00:12:10,890
even and chin up

286
00:12:11,730 –> 00:12:15,689
we need both hands now I’m going to keep

287
00:12:15,689 –> 00:12:16,949
that event where we’re going to take

288
00:12:16,949 –> 00:12:20,730
that left right arm up okay take it to

289
00:12:20,730 –> 00:12:23,489
your hip turn your body open so you’re

290
00:12:23,489 –> 00:12:24,779
looking over your right shoulder a

291
00:12:24,779 –> 00:12:29,100
little bit back to the center one more

292
00:12:29,100 –> 00:12:36,809
time we’ll take all that stuff we do it

293
00:12:36,809 –> 00:12:38,790
on the bottom leg distracting ourselves

294
00:12:38,790 –> 00:12:41,279
with the bar so we’re gonna take three

295
00:12:41,279 –> 00:12:44,519
push-ups going to go down exhale inhale

296
00:12:44,519 –> 00:12:49,679
up back down in office timer holding

297
00:12:49,679 –> 00:12:51,989
holding for strength so just really make

298
00:12:51,989 –> 00:12:54,179
those biceps work at heart drop your

299
00:12:54,179 –> 00:12:55,799
shoulders away from your ears

300
00:12:55,799 –> 00:12:59,249
hold it those strong stop our muscles

301
00:12:59,249 –> 00:13:04,459
all the way back up good step it all

302
00:13:08,210 –> 00:13:10,830
so last pose will be tree so feel free

303
00:13:10,830 –> 00:13:13,740
to grab either the behind the chair and

304
00:13:13,740 –> 00:13:16,020
kind of works both times or savage here

305
00:13:16,020 –> 00:13:18,090
so I’m going to do an amateur today so

306
00:13:18,090 –> 00:13:19,440
we’re going to take the right foot down

307
00:13:19,440 –> 00:13:21,420
and allow slip up so remember it even

308
00:13:21,420 –> 00:13:26,880
instant one yeah find your balance and

309
00:13:26,880 –> 00:13:29,330
just like on

310
00:13:35,850 –> 00:13:42,820
your hands to her I’m just I just know

311
00:13:42,820 –> 00:13:44,500
what you feel in your toes I think

312
00:13:44,500 –> 00:13:46,360
working for your name is kind of

313
00:13:46,360 –> 00:13:48,720
wiggling

314
00:13:57,440 –> 00:13:59,940
the other side on the left and supports

315
00:13:59,940 –> 00:14:02,130
you the right foot comes up we’re just

316
00:14:02,130 –> 00:14:04,080
testing the waters right we go hold

317
00:14:04,080 –> 00:14:12,120
hands one we got it you don’t really

318
00:14:12,120 –> 00:14:13,830
care about anything else that’s going on

319
00:14:13,830 –> 00:14:15,660
around you once you feel like you’re

320
00:14:15,660 –> 00:14:19,710
balancing with your hands together the

321
00:14:19,710 –> 00:14:21,600
gaze is always just slightly down a

322
00:14:21,600 –> 00:14:22,860
little bit up the floor so you don’t

323
00:14:22,860 –> 00:14:25,620
wanna be looking straight ahead keep

324
00:14:25,620 –> 00:14:27,660
your attention a little bit more softer

325
00:14:27,660 –> 00:14:32,610
and important for your strong strong

326
00:14:32,610 –> 00:14:35,120
left leg

327
00:14:38,959 –> 00:14:41,459
good then we’ll come down on the chair

328
00:14:41,459 –> 00:14:43,649
find your belt but just take a little

329
00:14:43,649 –> 00:14:51,449
classrooms so I eased up on you on those

330
00:14:51,449 –> 00:14:53,399
standing postures cleaner we did a lot

331
00:14:53,399 –> 00:14:55,470
of heating up so let’s just sit back

332
00:14:55,470 –> 00:14:57,180
close your eyes you’ve Elfie on your lap

333
00:14:57,180 –> 00:14:59,939
or not I just want you to absorb all

334
00:14:59,939 –> 00:15:02,009
this strength that you just created when

335
00:15:02,009 –> 00:15:03,839
you were standing on those two strong

336
00:15:03,839 –> 00:15:05,870
legs

337
00:15:05,870 –> 00:15:08,279
amazing amazing how the weight of our

338
00:15:08,279 –> 00:15:09,899
whole body can be supported on our

339
00:15:09,899 –> 00:15:11,579
ankles and that is why the feet are so

340
00:15:11,579 –> 00:15:14,579
important we have to feel grounded and

341
00:15:14,579 –> 00:15:16,259
strong and are feeding our ankles in

342
00:15:16,259 –> 00:15:18,300
order for the whole skeleton to be

343
00:15:18,300 –> 00:15:20,870
supported

344
00:15:21,300 –> 00:15:23,180
the skeleton is not supported

345
00:15:23,180 –> 00:15:25,800
comfortably the muscles take over and

346
00:15:25,800 –> 00:15:27,420
that’s where we get tension and as where

347
00:15:27,420 –> 00:15:27,950
we

348
00:15:27,950 –> 00:15:30,970
this that’s where we get paid the

349
00:15:30,970 –> 00:15:34,160
skeleton school report be strong our

350
00:15:34,160 –> 00:15:36,550
bones

351
00:15:47,380 –> 00:15:48,670
so we’re going to use the bell what

352
00:15:48,670 –> 00:15:49,810
we’re not going to do the leg things

353
00:15:49,810 –> 00:15:51,580
first we’re going to actually do some

354
00:15:51,580 –> 00:15:53,800
arms because now that we’re loosened up

355
00:15:53,800 –> 00:15:55,210
a little bit I want to look at more into

356
00:15:55,210 –> 00:15:57,610
the chest all of us one percent

357
00:15:57,610 –> 00:15:59,080
everybody on this planet well I can

358
00:15:59,080 –> 00:16:01,000
benefit from more opening in the chest

359
00:16:01,000 –> 00:16:03,400
so that’s why I love because the belt is

360
00:16:03,400 –> 00:16:06,010
the greatest tool to get you a little

361
00:16:06,010 –> 00:16:07,870
bit more open here so you can take about

362
00:16:07,870 –> 00:16:10,030
belt maybe like ten feet across possibly

363
00:16:10,030 –> 00:16:12,160
your up up up and then you can hold back

364
00:16:12,160 –> 00:16:13,660
and I want you to go back maybe beyond

365
00:16:13,660 –> 00:16:15,850
your ear so that’s the sensation I want

366
00:16:15,850 –> 00:16:17,920
you to feel and notice where you’re

367
00:16:17,920 –> 00:16:19,720
feeling it right so are you feeling in

368
00:16:19,720 –> 00:16:21,160
the front chest muscles right you’re

369
00:16:21,160 –> 00:16:29,290
feeling it in the back stretch good then

370
00:16:29,290 –> 00:16:31,390
bring it back we’re go a little bit

371
00:16:31,390 –> 00:16:33,160
deeper so you always stop where it’s too

372
00:16:33,160 –> 00:16:34,690
much but you slide both hands out a

373
00:16:34,690 –> 00:16:36,070
little bit maybe another three or four

374
00:16:36,070 –> 00:16:39,960
inches on each side and you’re going up

375
00:16:44,259 –> 00:16:47,930
we’re opening up those reading into that

376
00:16:47,930 –> 00:16:49,550
spaciousness we’re going to make our

377
00:16:49,550 –> 00:16:55,670
spine nice and strong and straight and

378
00:16:55,670 –> 00:16:57,920
back now this one might get tricky so

379
00:16:57,920 –> 00:16:59,899
just try it if it doesn’t feel good

380
00:16:59,899 –> 00:17:01,970
and don’t do it that arms go I eat a

381
00:17:01,970 –> 00:17:03,050
little bit further and we’re going to

382
00:17:03,050 –> 00:17:04,880
try to bring it ball all the way back

383
00:17:04,880 –> 00:17:09,290
down yeah just and you can take about as

384
00:17:09,290 –> 00:17:12,890
wide as you need to the bell goes as

385
00:17:12,890 –> 00:17:14,839
wide as your arms can possibly go right

386
00:17:14,839 –> 00:17:18,079
so we’re all now you come now I see a

387
00:17:18,079 –> 00:17:20,030
couple people doing this hurry or

388
00:17:20,030 –> 00:17:22,849
anything right like one is so much the

389
00:17:22,849 –> 00:17:24,980
favorite than the other one right so we

390
00:17:24,980 –> 00:17:27,230
can’t do that we want to go to the

391
00:17:27,230 –> 00:17:29,750
balance of both of them missing after a

392
00:17:29,750 –> 00:17:35,120
rotation now let’s go to the point one

393
00:17:35,120 –> 00:17:37,010
more time back and when we almost like

394
00:17:37,010 –> 00:17:38,450
stop like we can’t go any further

395
00:17:38,450 –> 00:17:41,419
hold up there does that feel good that

396
00:17:41,419 –> 00:17:43,040
should feel nice huh

397
00:17:43,040 –> 00:17:47,720
so if you ever do that in a little bit

398
00:17:47,720 –> 00:17:50,030
or with a door open you take both arms

399
00:17:50,030 –> 00:17:51,919
to the side of the door and you leaning

400
00:17:51,919 –> 00:17:55,040
forward into the doorframe that is such

401
00:17:55,040 –> 00:17:57,200
a good stretch it just brings everything

402
00:17:57,200 –> 00:17:59,240
open takes the whole back makes it

403
00:17:59,240 –> 00:18:00,540
really strong something about

404
00:18:00,540 –> 00:18:03,300
sit down oh boy you’re gonna smoke all

405
00:18:03,300 –> 00:18:07,710
today pull your shoulders around forward

406
00:18:07,710 –> 00:18:10,800
and then twist a little bit I decide

407
00:18:10,800 –> 00:18:15,330
what it’d be doing that yeah so the

408
00:18:15,330 –> 00:18:17,940
other thing this wonderful teacher said

409
00:18:17,940 –> 00:18:20,580
is if you work on a computer I know some

410
00:18:20,580 –> 00:18:22,530
of you probably don’t work as much as I

411
00:18:22,530 –> 00:18:24,090
do but if you’re doing anything sitting

412
00:18:24,090 –> 00:18:26,160
down for a very long time the worst

413
00:18:26,160 –> 00:18:27,390
thing when you do is be static for too

414
00:18:27,390 –> 00:18:30,420
long he said to actually affect I mean

415
00:18:30,420 –> 00:18:32,310
got your work space so that you’re

416
00:18:32,310 –> 00:18:34,080
affecting the way you move so instead of

417
00:18:34,080 –> 00:18:35,360
having everything right here by you

418
00:18:35,360 –> 00:18:37,770
actually cut your Kleenex box over here

419
00:18:37,770 –> 00:18:40,860
Oh powder my nose or musically makes a

420
00:18:40,860 –> 00:18:43,080
gotta go like this right or I got to

421
00:18:43,080 –> 00:18:44,550
reach for a pen and I gotta go like this

422
00:18:44,550 –> 00:18:46,230
or a gotta go into that drawer I gotta

423
00:18:46,230 –> 00:18:48,390
go like this so that movement so let’s

424
00:18:48,390 –> 00:18:49,290
start to do a little bit of that

425
00:18:49,290 –> 00:18:50,910
reaching right so it’s just reaching for

426
00:18:50,910 –> 00:18:52,740
something grabbing something high

427
00:18:52,740 –> 00:18:55,620
getting something low all that movement

428
00:18:55,620 –> 00:18:57,330
and just notice what’s going on it’s not

429
00:18:57,330 –> 00:18:58,710
just your arms and your shoulders right

430
00:18:58,710 –> 00:19:01,350
your ribs and your waist and your back

431
00:19:01,350 –> 00:19:04,980
is getting stretched open so all that

432
00:19:04,980 –> 00:19:06,780
you know sometimes we think of

433
00:19:06,780 –> 00:19:08,670
convenience is everything right in front

434
00:19:08,670 –> 00:19:09,490
of us

435
00:19:09,490 –> 00:19:12,010
what was that they have those couches

436
00:19:12,010 –> 00:19:15,820
these days now I have a cup holder a tea

437
00:19:15,820 –> 00:19:17,620
tray and everything is like right here I

438
00:19:17,620 –> 00:19:19,480
can just sit here my whole life and be

439
00:19:19,480 –> 00:19:21,789
totally kept asking about what

440
00:19:21,789 –> 00:19:24,190
everything that I need right Munson’s

441
00:19:24,190 –> 00:19:24,789
yeah

442
00:19:24,789 –> 00:19:26,919
in the remote is like that right now I

443
00:19:26,919 –> 00:19:29,740
can get on and change the channel there

444
00:19:29,740 –> 00:19:31,390
was a little exercise involved in that

445
00:19:31,390 –> 00:19:33,309
right so think about that in your daily

446
00:19:33,309 –> 00:19:34,899
life what you’re noticing is

447
00:19:34,899 –> 00:19:37,299
conveniently possibly creating a little

448
00:19:37,299 –> 00:19:38,529
static stuff too right

449
00:19:38,529 –> 00:19:40,659
okay so now I was tip of the ticket of

450
00:19:40,659 –> 00:19:42,730
care about you so we’ll take the belt

451
00:19:42,730 –> 00:19:47,200
across the ball or right foot and again

452
00:19:47,200 –> 00:19:49,090
the belt slides and this is why we use

453
00:19:49,090 –> 00:19:50,980
the belt cause it gets a perfect perfect

454
00:19:50,980 –> 00:19:54,450
spot and remember the knee is straight

455
00:19:54,450 –> 00:19:57,190
so for anybody who ever has had knee

456
00:19:57,190 –> 00:19:58,840
replacements how important was that by

457
00:19:58,840 –> 00:20:00,549
they really want you to make sure that

458
00:20:00,549 –> 00:20:02,110
your knee can totally gets straight like

459
00:20:02,110 –> 00:20:05,010
this so for those of you who don’t use

460
00:20:05,010 –> 00:20:08,260
goodness your engines so take a breath

461
00:20:08,260 –> 00:20:10,149
in as you exhale maybe that leg comes up

462
00:20:10,149 –> 00:20:11,409
a little bit just until you feel like

463
00:20:11,409 –> 00:20:13,480
wow that’s a little tug there and I feel

464
00:20:13,480 –> 00:20:14,950
it and I don’t want to go any further

465
00:20:14,950 –> 00:20:17,049
and then we’ll close our eyes and our

466
00:20:17,049 –> 00:20:20,830
face it will take five breaths here so

467
00:20:20,830 –> 00:20:22,480
we talked about making the feet strong

468
00:20:22,480 –> 00:20:24,159
right these are making the bone strong

469
00:20:24,159 –> 00:20:26,529
of your legs which of course would be

470
00:20:26,529 –> 00:20:30,299
right into your foot so all of this

471
00:20:30,559 –> 00:20:32,559
Oh

472
00:20:42,830 –> 00:20:45,120
you open your eyes you’ll grab the belt

473
00:20:45,120 –> 00:20:47,130
down with your right hand your left arm

474
00:20:47,130 –> 00:20:48,690
will be out with your thumb up that

475
00:20:48,690 –> 00:20:50,250
opens up that shoulder a little bit more

476
00:20:50,250 –> 00:20:51,750
and then we’ll take that right leg all

477
00:20:51,750 –> 00:20:53,640
the way out see if you can keep straight

478
00:20:53,640 –> 00:20:55,800
with your spine you can all the better

479
00:20:55,800 –> 00:21:02,430
and then gaze at your thumb and then

480
00:21:02,430 –> 00:21:04,170
back to the Sun let’s grab the bell now

481
00:21:04,170 –> 00:21:05,790
if you left hand the right on goes out

482
00:21:05,790 –> 00:21:07,800
Thomas out with a little crisscross with

483
00:21:07,800 –> 00:21:10,230
them feels good into the outer edge of

484
00:21:10,230 –> 00:21:15,990
your right leg bring it back to the

485
00:21:15,990 –> 00:21:17,580
center and now we’re going to take that

486
00:21:17,580 –> 00:21:20,100
right ankle place it on the left knee

487
00:21:20,100 –> 00:21:22,020
and remember if you can’t get that that

488
00:21:22,020 –> 00:21:23,610
pocket you can always just just drop it

489
00:21:23,610 –> 00:21:25,050
right here and you can hold about there

490
00:21:25,050 –> 00:21:27,660
otherwise if you’re tall and you up here

491
00:21:27,660 –> 00:21:29,400
I want that foot to be flex in your belt

492
00:21:29,400 –> 00:21:35,280
Ashley to be hands to your shins we’re

493
00:21:35,280 –> 00:21:37,530
going to inhale straight and tall it

494
00:21:37,530 –> 00:21:39,570
almost like a little back arch so I take

495
00:21:39,570 –> 00:21:41,010
your shoulders vacci feel there’s a

496
00:21:41,010 –> 00:21:42,780
little fat part going on there yeah

497
00:21:42,780 –> 00:21:44,220
that’s what I want that’s your pelvic

498
00:21:44,220 –> 00:21:46,200
tilt now take your heart center and

499
00:21:46,200 –> 00:21:48,540
bring it forward so not rounding your

500
00:21:48,540 –> 00:21:50,280
back keep it straight if you won’t go

501
00:21:50,280 –> 00:21:51,840
very far I promise you to probably like

502
00:21:51,840 –> 00:21:54,630
three inches at the most then we’re

503
00:21:54,630 –> 00:21:56,370
going to hold your breathe so you can

504
00:21:56,370 –> 00:21:58,160
close your eyes if you can concentrate

505
00:21:58,160 –> 00:22:00,570
or you can just gaze down on the floor

506
00:22:00,570 –> 00:22:02,250
just find a little spot here just

507
00:22:02,250 –> 00:22:04,550
breathe

508
00:22:05,330 –> 00:22:09,090
into the straw right hip now it’s going

509
00:22:09,090 –> 00:22:13,590
to keep you walking tall trip on a curve

510
00:22:13,590 –> 00:22:16,620
you’re going to catch yourself these

511
00:22:16,620 –> 00:22:18,810
things were preparing ourselves just in

512
00:22:18,810 –> 00:22:20,990
case

513
00:22:23,289 –> 00:22:25,250
wonderful twist to this so take your

514
00:22:25,250 –> 00:22:27,440
fianc again erase them wrap them around

515
00:22:27,440 –> 00:22:29,029
your right knee and you’re going to

516
00:22:29,029 –> 00:22:31,610
bring it in or juice because bringing it

517
00:22:31,610 –> 00:22:33,200
in drop your shoulders we’re going to

518
00:22:33,200 –> 00:22:38,330
try to look over to the right a little

519
00:22:38,330 –> 00:22:42,220
bit more stretch there on the right hand

520
00:22:42,580 –> 00:22:45,470
back to the center bring that right knee

521
00:22:45,470 –> 00:22:47,480
in so you’re above it so it’s coming

522
00:22:47,480 –> 00:22:49,600
that neutral spot flex your foot set

523
00:22:49,600 –> 00:22:52,100
good now see how high your knee is see

524
00:22:52,100 –> 00:22:53,990
it and keep it there and then go over

525
00:22:53,990 –> 00:22:55,279
cancel because I want to make sure there

526
00:22:55,279 –> 00:22:58,220
was Jean oh yeah then straighten it out

527
00:22:58,220 –> 00:23:02,360
oh my gosh and then oh that’s a lot of

528
00:23:02,360 –> 00:23:05,870
work so this leg is so now I’m strong

529
00:23:05,870 –> 00:23:07,100
now let’s get this one nice and strong

530
00:23:07,100 –> 00:23:11,080
okay so left leg across the bone like

531
00:23:11,080 –> 00:23:17,450
strake it out sit up tall leave off your

532
00:23:17,450 –> 00:23:18,919
shoulders down a little bit good take a

533
00:23:18,919 –> 00:23:22,039
breath and exhale bring that left leg

534
00:23:22,039 –> 00:23:24,039
straight until you pull that little tug

535
00:23:24,039 –> 00:23:26,600
close your eyes or not and we’ll do five

536
00:23:26,600 –> 00:23:29,779
breaths here so my breath is basically

537
00:23:29,779 –> 00:23:32,570
just kind of a slower count to hold and

538
00:23:32,570 –> 00:23:39,159
you know it is you mindful it’s strength

539
00:23:43,590 –> 00:23:46,480
strong calf muscles notice that stretch

540
00:23:46,480 –> 00:23:49,620
behind your kneecap

541
00:23:50,780 –> 00:23:52,850
imagine there’s this beautiful flow of

542
00:23:52,850 –> 00:23:54,260
energy going out the hipbone

543
00:23:54,260 –> 00:23:57,470
out of the heel in from the heel and up

544
00:23:57,470 –> 00:24:01,159
to the leg to the hip bones that

545
00:24:01,159 –> 00:24:07,429
beautiful energy strong last breath and

546
00:24:07,429 –> 00:24:09,020
gently open your eyes if they’re close

547
00:24:09,020 –> 00:24:10,490
you’ll grab the belt now with your left

548
00:24:10,490 –> 00:24:12,380
hand right hand is out and over your

549
00:24:12,380 –> 00:24:13,970
thumb is up your palms facing forward

550
00:24:13,970 –> 00:24:17,000
and we’re going to open up a little bit

551
00:24:17,000 –> 00:24:19,850
of hip rotation here as you gaze over to

552
00:24:19,850 –> 00:24:26,150
that back to the center whatever Bell

553
00:24:26,150 –> 00:24:27,500
down at the right hand left hand goes

554
00:24:27,500 –> 00:24:29,900
down and you’re crossing over only until

555
00:24:29,900 –> 00:24:33,049
you feel a stretch of any sport so

556
00:24:33,049 –> 00:24:34,700
sometimes I actually feel it under my

557
00:24:34,700 –> 00:24:36,940
kneecap when I do this just notice it

558
00:24:36,940 –> 00:24:38,900
always have that a little bit of

559
00:24:38,900 –> 00:24:40,669
conversation with yourself what I notice

560
00:24:40,669 –> 00:24:43,429
it here I feel it here good when you go

561
00:24:43,429 –> 00:24:44,539
back to the center we’re going to bend

562
00:24:44,539 –> 00:24:46,010
that knee remember the foot is flexed

563
00:24:46,010 –> 00:24:48,320
where its resting on the top and

564
00:24:48,320 –> 00:24:50,840
actually going block on the bottom and

565
00:24:50,840 –> 00:24:52,130
you’re keeping it out a lot we just put

566
00:24:52,130 –> 00:24:54,020
Elliot gently opening up the hip

567
00:24:54,020 –> 00:24:56,179
otherwise we go a little deeper so the

568
00:24:56,179 –> 00:24:57,980
belt goes across the left and grab a

569
00:24:57,980 –> 00:24:59,990
hold of the shin we’re going to inhale

570
00:24:59,990 –> 00:25:02,480
straight and it can drop your shoulders

571
00:25:02,480 –> 00:25:04,909
in a little back arch just have a little

572
00:25:04,909 –> 00:25:07,520
tilt forward with the back good now the

573
00:25:07,520 –> 00:25:09,950
link and remember it doesn’t go very

574
00:25:09,950 –> 00:25:13,070
much until you feel that outer muscles

575
00:25:13,070 –> 00:25:15,289
of your left hip and we’ll close our

576
00:25:15,289 –> 00:25:17,000
eyes or just stare down at the floor

577
00:25:17,000 –> 00:25:19,330
five

578
00:25:19,330 –> 00:25:23,299
this works on opening up the piriformis

579
00:25:23,299 –> 00:25:25,850
muscle which as I add nerve sometimes

580
00:25:25,850 –> 00:25:28,820
gets stuck in there you ever have that

581
00:25:28,820 –> 00:25:30,980
sensation of the sciatic nerve pinching

582
00:25:30,980 –> 00:25:33,409
you’re shooting you down your leg try

583
00:25:33,409 –> 00:25:36,710
this you have to breathe long breaths

584
00:25:36,710 –> 00:25:39,100
because the long breath is what actually

585
00:25:39,100 –> 00:25:44,179
releases the muscle tension you ever

586
00:25:44,179 –> 00:25:46,490
have any pain it’s long breaths because

587
00:25:46,490 –> 00:25:48,499
the muscles contract they get very tight

588
00:25:48,499 –> 00:25:50,539
that causes a lot of pain and nerve

589
00:25:50,539 –> 00:25:53,419
pinching so that exhale that all that’s

590
00:25:53,419 –> 00:25:54,580
it go

591
00:25:54,580 –> 00:25:58,340
gently come back up interlace the hands

592
00:25:58,340 –> 00:26:00,519
will draw them around the left knee

593
00:26:00,519 –> 00:26:03,350
bring that left knee in a little bit and

594
00:26:03,350 –> 00:26:04,909
then we’ll drop the shoulders and turn

595
00:26:04,909 –> 00:26:05,960
to the left

596
00:26:05,960 –> 00:26:08,690
so you’re guiding this right you can

597
00:26:08,690 –> 00:26:10,129
squeeze I need a little bit you’ll

598
00:26:10,129 –> 00:26:11,330
notice where you’re going to feel if

599
00:26:11,330 –> 00:26:12,619
you’re doing that I make sure you’re

600
00:26:12,619 –> 00:26:18,230
still reading back to the center we’ll

601
00:26:18,230 –> 00:26:19,970
take that left knee cap and bring it up

602
00:26:19,970 –> 00:26:22,070
as high as you can and hold it now we’re

603
00:26:22,070 –> 00:26:23,690
going to go on this so we’re going to

604
00:26:23,690 –> 00:26:25,610
hold it strong and the arms are a cactus

605
00:26:25,610 –> 00:26:27,619
arms and this is your hip flexor strong

606
00:26:27,619 –> 00:26:29,570
good not the legacy straight out just

607
00:26:29,570 –> 00:26:31,970
for a moment and then we’re dropping it

608
00:26:31,970 –> 00:26:36,440
oh my gosh that was a lot working so

609
00:26:36,440 –> 00:26:37,530
hard today

610
00:26:37,530 –> 00:26:39,480
but I think you’re like that probably

611
00:26:39,480 –> 00:26:43,050
just move around get into the hips

612
00:26:43,050 –> 00:26:44,820
Olympics we did definitely get a really

613
00:26:44,820 –> 00:26:46,380
good stretch of here so let’s take it to

614
00:26:46,380 –> 00:26:48,540
the goddess position and we’re just

615
00:26:48,540 –> 00:26:50,730
going to do one – this whole windshield

616
00:26:50,730 –> 00:26:53,040
wiper twist so we’re going to drop both

617
00:26:53,040 –> 00:26:54,390
knees then we’re going to turn them over

618
00:26:54,390 –> 00:26:56,550
to the right and as we do that we’re

619
00:26:56,550 –> 00:26:58,110
whole body that goes to the right your

620
00:26:58,110 –> 00:27:00,390
hands are on your lap go on your thigh

621
00:27:00,390 –> 00:27:02,400
and back to the center and then you’re

622
00:27:02,400 –> 00:27:03,570
going to drop your knees over to the

623
00:27:03,570 –> 00:27:08,750
left and as we do this back before

624
00:27:08,750 –> 00:27:11,040
you’re going to start talking maybe get

625
00:27:11,040 –> 00:27:13,980
a little bit of a fluid motion that made

626
00:27:13,980 –> 00:27:16,170
these that neat up down you’re going to

627
00:27:16,170 –> 00:27:24,540
straighten it a little bit extreme open

628
00:27:24,540 –> 00:27:27,750
up the hips we can keep your spine tall

629
00:27:27,750 –> 00:27:29,550
I see somebody leaning forward just keep

630
00:27:29,550 –> 00:27:33,230
your spine nice and tall enlarge

631
00:27:37,600 –> 00:27:39,110
nice

632
00:27:39,110 –> 00:27:42,500
all the way back in will end it with the

633
00:27:42,500 –> 00:27:45,049
foot stomp okay so foot stomp is just

634
00:27:45,049 –> 00:27:46,160
going to crease the increase of

635
00:27:46,160 –> 00:27:48,200
circulation in your feet so we’re going

636
00:27:48,200 –> 00:27:52,360
to take the right hand first anywhere

637
00:27:53,679 –> 00:27:57,200
you want that boy to go that basically

638
00:27:57,200 –> 00:27:58,880
just grabbing it’s pulling you down

639
00:27:58,880 –> 00:28:01,760
talking you on the floor this is what

640
00:28:01,760 –> 00:28:05,350
you do every step you take gravity does

641
00:28:05,350 –> 00:28:07,940
takes all the blood from the bottom of

642
00:28:07,940 –> 00:28:10,610
your feet pushes it back up to your

643
00:28:10,610 –> 00:28:15,010
heart and now guess what hand everybody

644
00:28:15,490 –> 00:28:22,669
fortunately very good very good that we

645
00:28:22,669 –> 00:28:25,429
just feed off love those feet one fuzzy

646
00:28:25,429 –> 00:28:27,710
so remember 25% of all the bones in a

647
00:28:27,710 –> 00:28:30,440
buyer in our beautiful feet nice and

648
00:28:30,440 –> 00:28:31,190
healthy

649
00:28:31,190 –> 00:28:33,860
our whole skeleton supports is supported

650
00:28:33,860 –> 00:28:37,160
on those they rotate one way rotate the

651
00:28:37,160 –> 00:28:39,590
other way take it out a little bit will

652
00:28:39,590 –> 00:28:41,780
rotate it inward those outer hip muscles

653
00:28:41,780 –> 00:28:44,150
will do that right here and then when we

654
00:28:44,150 –> 00:28:47,230
go in and we’re going out

655
00:28:49,470 –> 00:28:56,549
hands up move your fingers wiggle you’re

656
00:28:56,549 –> 00:29:01,159
gonna shake out oh yeah and we decent

657
00:29:01,159 –> 00:29:05,659
very good everybody has a refill

658
00:29:05,730 –> 00:29:08,519
Wow okay so I know last Thursday at the

659
00:29:08,519 –> 00:29:10,200
library I did not work you very hard you

660
00:29:10,200 –> 00:29:14,730
told me that me so buying up for today

661
00:29:14,730 –> 00:29:18,600
okay so we got lots of energy now so

662
00:29:18,600 –> 00:29:20,850
let’s take it into shavasana you know

663
00:29:20,850 –> 00:29:24,360
what you can do immature baby I have a

664
00:29:24,360 –> 00:29:26,220
beautiful cushion or you can be on the

665
00:29:26,220 –> 00:29:28,429
floor

666
00:29:37,490 –> 00:29:39,550
you

667
00:31:01,750 –> 00:31:03,810
you

668
00:31:08,720 –> 00:31:10,780
you

669
00:31:12,770 –> 00:31:14,830
you

670
00:31:31,509 –> 00:31:35,570
to refresh our beautiful lines this word

671
00:31:35,570 –> 00:31:38,529
nameste needs sv at every class

672
00:31:38,529 –> 00:31:42,769
beautifully it’s a greeting to some of

673
00:31:42,769 –> 00:31:46,009
absolute basically to each other and not

674
00:31:46,009 –> 00:31:48,489
just a salute to the person that we see

675
00:31:48,489 –> 00:31:51,559
but more so to the severe that’s inside

676
00:31:51,559 –> 00:31:53,680
the person

677
00:31:53,680 –> 00:31:57,680
the light of the spirit that he sees and

678
00:31:57,680 –> 00:32:01,240
honors of lightness spirit

679
00:32:03,770 –> 00:32:08,880
there are two neighbors the beautiful

680
00:32:08,880 –> 00:32:11,060
light

681
00:32:23,520 –> 00:32:25,580
you

682
00:32:56,429 –> 00:00:00,000
you

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