Yoga live

50 Min Total Body Yoga (Live Class) in ITALY With Fightmaster Yoga

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all right so let’s sit up nice and tall

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any comfortable seat either shins

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crossed or in the rest of our drisana

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close your eyes start to lengthen

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through your spine when you begin to

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come in short luger breathing so slight

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constriction in the back of the throat

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as you’re breathing in and out and

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through the nose whenever possible

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it’s our last evening class this week in

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Italy and so for this class like the

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other classes I’ll invite you to revisit

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your intentions your intention to

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manifest what is it that you’d like to

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bring into your life and what are you

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ready or willing to let go of what’s no

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longer serving you anymore you can leave

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it right here in Srilanka and then we’ll

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bring our hands together in front of the

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heart and offer up all of our intentions

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with an ohm together join if you wish

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exhale everything out

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inhale throne

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[Music]

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raise your hands

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and let your eyes softly blink open and

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make your way into Child’s Pose so just

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come on to the hands and knees and then

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stretch your hips all the way back to

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the heels

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good and spread out through the fingers

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okay so we’ll keep the hands right where

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they are start to lengthen the arm so

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the elbows straighten out and then as

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you take your inhale come up onto your

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knees and drop your belly lift your chin

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and tailbone up and then as you exhale

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round the back press away from the floor

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and then take your hips all the way back

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to the heels keeping the arms extended

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let’s do that a few times warming up in

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how to come forward widen across your

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collarbones draw shoulder blades toward

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the waist exhale press away from the

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floor around the back chin toward shaft

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hips toward heels all the way back and

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again inhale to come forward bring your

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heart forward to the gates of your arms

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exhale press away from the floor and

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take your hips to the hip nice one more

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time inhale widen across the collar bone

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with the chin and tailbone exhale round

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the back take the hips all the way back

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to the heels and pause good and then

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from here we’ll inhale actually let’s

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keep the arms extended come up onto the

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knees again and come back to or come

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into downward facing dog

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Auto Mukesh one asana and make sure the

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arms are shoulder distance apart and the

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feet are hips-width and start to bicycle

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the legs here bending one knee and the

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other

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as you warm up in your first down dog

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tonight

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all right spreading the fingers nice and

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wide press into the base of your fingers

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as your forum slips I’m going to begin

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to settle into your down dog so take

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your chest back toward the side turn the

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outer upper arms back the inner upper

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arms biceps forward pull the ribs in and

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stretch through the spine good

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as you inhale make your way into plank

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pose then as you exhale knees can be up

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or down lower all the way down to your

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belly how do the elbows energy lower

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good take your hands by your actually

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interlace fingers at your low back or

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hook your thumb and lift the shoulders

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away from the floor inhale lift in the

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shell of Austin are lifting the legs and

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the torso keep the back of your neck

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long mm-hmm take one more breath here

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good and lower down good release your

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hands a moment and now reclass other

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pinky your thumb on top lift the

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shoulder heads away from the floor pull

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the belly away from the floor and he’ll

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lift everything up press the pubic bone

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down gently to reach your sitting bones

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towards your heel keep the back of the

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neck long good and lower down all right

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slide your hands by your ribcage your

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low ribs elbows pointing straight up

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tuck your toes under some of you will

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keep your knees down for this some of

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you will keep your knees up pull your

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belly away from the floor and really

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engage it take an inhale as you exhale

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if you can press straight up into plank

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knees up or down nice and then lift the

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hips come to down dog good job

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nice a couple breaths here good now from

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here we’re going to do a little

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variation on plank and you’re welcome to

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keep your knees down for this as well as

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you inhale make your way into plank top

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of a push-up

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now as you exhale almost like a cat pose

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round your upper backs you’re still in

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plank which is round your upper back

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pull your belly and cuts away from the

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floor inhale bring your chest forward

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toward regular plank exhale again we

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round your back when your chin in a

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little bit keep the hips down low or not

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looking the hip in how regular plank

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chest forward okay one more time exhale

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round the back so try and keep your hips

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right where they were hit fair yes

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that’s right here yeah inhale regular

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plank from the chest forward exhale

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chaturanga knees can be up or down

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inhaling upward dog or Cobra your choice

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exhale down dog nice good work

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stretching back and remember you can

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take a child suppose anytime you like

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take a break if you need it or want it

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always your optional is your choice take

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two more breaths here starting warm huh

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one more breath in exhale it out bend

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the knees keep your hips high step or

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lightly float your feet to your hands

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inhale lengthen your spine half way up

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exhale fold over the legs bend the knees

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as needed pressing to the feet rise up

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inhale towards ‘his Costin up exhale for

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so mustardy okay come to the front of

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your mat big toes together heels

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slightly apart or feet hips distance and

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inhale sweep your arms up exhale fold

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forward hinging from your hips on the

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knees as needed inhale lengthen the

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spine look up exhale stepping back or

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float back find chatter and remember

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jumping with elbows friends if you’re

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jumping inhale press through the hands

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and feet shoulders right above the

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wrists exhale down dog okay as you

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inhale float your right leg back and up

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yes bend the knee open the hip it press

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evenly through the arms and the shoulder

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keep the ribs in then take the leg back

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to Center square off the hips exhale

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bring your knee toward your nose

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shoulders over wrists and should be

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around that upper back just a little bit

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yes

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inhale lift the leg

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as you exhale do this same thing knee

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toward nose shoulders over wrists press

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away from the floor this time look

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forward step it lightly between the

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hands bend your back heel down come to

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warrior two as you inhale exhale here

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just find your post make sure the knee

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is over the ankle the front hip is

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drawing down the knee points over the

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middle toes

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lift your chest soften through the

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shoulder blades lift your back inner

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thigh now we have our alignment all

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taken care of

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let’s just breathe and keep the inhales

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and exhales equal in length soften the

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shoulders and the jaw nice and then

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reverse your warrior drop the left arm

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to reverse exhale Bend into the right

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knee mm-hmm inhale come back up exhale

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side angle lean forward right form to

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right thigh reach your left arm up and

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over skim your tricep down feel free to

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take the right hand down to the foot

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floor or block but keep drawing the

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front hip under a few more breaths

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stretch out the spine side stretch

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inhale come back into warrior two and

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then exhale cartwheel the arms down and

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go to down dog any way you like you can

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move through the Naza or right into

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downward dog your choice

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I’m in how to float your left leg up

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feminie open the hip as you exhale good

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inhale square off the hips on the exhale

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bring knee towards nose shoulders over

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risk us away from the floor nice inhale

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lift the leg back and up from the inner

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thigh exhale knee toward nose one more

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time shoulders over wrists now look

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between the ham step the foot lightly in

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the middle in the back heel down warrior

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q as you come up inhale exhale here

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make sure your knees over your ankle

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press the knee towards the little toe

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side of the foot and lift the back inner

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thigh press into your front heel and the

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outer edge of the back foot and now just

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breathe find some softness around the

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shoulders and jaw evening out the breath

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keep the front events reverse your

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warrior exhale bending the left knee a

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little bit inhale make your way back up

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and exhale lean four take left forearm

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to the thigh reach the right arm up and

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over spend the tricep down you can keep

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the form on the thigh or take the hand

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down to the floor or block or ankle

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three breath chew and inhale warrior two

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come on up and exhale windmill the arms

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down either go right into down dog or

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steps of plank lower chaturanga

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shoulders no lower than elbows inhale up

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to have shoulders over wrists exhale

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downward dog stay for a few breaths or

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get ready for Child’s Pose you can take

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it now we’re all going to meet there

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shortly keep stretching back in your

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down dogs with the ribs and belly pulled

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in and up good standing the inner thighs

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back

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good and let’s all take the knees down

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for Child’s Pose Rath good come back to

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your steady breathing turn get your

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inhales and your exhales again to be

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equal and linked relax the shoulder

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blades relax the jaw

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and then let’s make our way up again

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onto the hands and knees this time walk

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your hands and knees so they’re close

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together probably what is this how long

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how far is this Jackie what do you think

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10 centimeters

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10 centimeters or 6 inches thank you I

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don’t know what I will do without you so

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we’re going to practice pressing up into

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the back pulling the belly and risen

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boom so cat pose with that extend your

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right leg back as you inhale drop the

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outer right hip down and now exhale

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bring your right knee all the way up

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towards your right shoulder and press it

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in there

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remember the shoulder you can get it up

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a little toward the shoulder good and

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extend the leg back and set it down good

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now do the left side

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so take the left leg back as you inhale

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go to the knees and the hands are closed

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exhale bring your left knee towards your

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left shoulder get it up as high as you

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00:15:03,779 –> 00:15:06,600
can see if you can press the knee right

263
00:15:06,600 –> 00:15:11,820
into the arm good squeeze it nice extend

264
00:15:11,820 –> 00:15:15,480
the leg back on your inhale and set it

265
00:15:15,480 –> 00:15:18,120
down as you exhale okay keep the hands

266
00:15:18,120 –> 00:15:19,649
in these close we’ll do it one more time

267
00:15:19,649 –> 00:15:24,029
inhale right leg back exhale bring it

268
00:15:24,029 –> 00:15:26,279
around try and touch your right tricep

269
00:15:26,279 –> 00:15:28,290
or shoulder and squeeze it in there as

270
00:15:28,290 –> 00:15:30,029
you press away from the floor pull your

271
00:15:30,029 –> 00:15:31,949
ribs and belly in round the upper back

272
00:15:31,949 –> 00:15:35,170
nice lift the leg up inhale

273
00:15:35,170 –> 00:15:39,050
exhale set it down one more left leg

274
00:15:39,050 –> 00:15:42,890
back inhale exhale bring it around as

275
00:15:42,890 –> 00:15:45,560
high up as you can on the arm and then

276
00:15:45,560 –> 00:15:47,390
press it in there press press press

277
00:15:47,390 –> 00:15:49,850
round the back pull the ribs and belly

278
00:15:49,850 –> 00:15:53,630
in nice extend the leg back on your

279
00:15:53,630 –> 00:15:58,190
inhale and back down as you exhale come

280
00:15:58,190 –> 00:16:00,380
back to Child’s Pose and let’s try and

281
00:16:00,380 –> 00:16:07,400
keep the arms extended in front and from

282
00:16:07,400 –> 00:16:10,070
here keeping the arms extended in front

283
00:16:10,070 –> 00:16:11,810
make your way again into downward facing

284
00:16:11,810 –> 00:16:15,890
dog please just for a moment just for a

285
00:16:15,890 –> 00:16:18,850
moment promise

286
00:16:19,660 –> 00:16:22,640
alright look to your hands we’re going

287
00:16:22,640 –> 00:16:25,460
to come through and sit either stepping

288
00:16:25,460 –> 00:16:28,820
or hopping to seat it but don’t get too

289
00:16:28,820 –> 00:16:33,040
excited we’re still gonna do some step

290
00:16:33,040 –> 00:16:38,060
so grab your block and I’m going to take

291
00:16:38,060 –> 00:16:39,440
the block and I’ll give this to you in a

292
00:16:39,440 –> 00:16:41,570
second when I take the block the

293
00:16:41,570 –> 00:16:43,130
skinniest way you’ll come onto your back

294
00:16:43,130 –> 00:16:45,890
to get the skinniest way between your

295
00:16:45,890 –> 00:16:49,430
thigh and then lift up and reach your

296
00:16:49,430 –> 00:16:52,370
fingertips forward okay so onto your

297
00:16:52,370 –> 00:16:56,180
back take the block the skinny way all

298
00:16:56,180 –> 00:17:00,080
the way down so squeezing the block and

299
00:17:00,080 –> 00:17:02,750
it’s not like table top position if

300
00:17:02,750 –> 00:17:04,099
you’re used to Pilates this will be a

301
00:17:04,099 –> 00:17:06,170
little bit different I’m going to draw

302
00:17:06,170 –> 00:17:09,050
your knees in toward your belly and then

303
00:17:09,050 –> 00:17:10,880
lift your head and shoulders and reach

304
00:17:10,880 –> 00:17:12,589
your fingertips Lord let your background

305
00:17:12,589 –> 00:17:14,720
if it bothers your neck cradle the head

306
00:17:14,720 –> 00:17:17,810
good five breaths keep rounding s

307
00:17:17,810 –> 00:17:19,010
squeeze it in like you were going to

308
00:17:19,010 –> 00:17:21,319
touch your knees to your forehead three

309
00:17:21,319 –> 00:17:29,400
and two and one really good now

310
00:17:29,400 –> 00:17:33,870
remove the block and take it so that

311
00:17:33,870 –> 00:17:38,850
it’s one sad or guess the one thicker so

312
00:17:38,850 –> 00:17:43,020
it’s going to be in this so from here

313
00:17:43,020 –> 00:17:46,430
we’ll flip it like this and hold it okay

314
00:17:46,430 –> 00:17:49,680
all right thank you so taking the block

315
00:17:49,680 –> 00:17:52,440
between the inner thighs once again in

316
00:17:52,440 –> 00:17:56,730
the medium width inhale bring the knees

317
00:17:56,730 –> 00:17:59,220
in towards your chest lift your head and

318
00:17:59,220 –> 00:18:02,100
shoulders reach your fingertips forward

319
00:18:02,100 –> 00:18:03,480
again if it bothers the max please

320
00:18:03,480 –> 00:18:05,550
cradle the head good can you reach up

321
00:18:05,550 –> 00:18:07,530
just a little bit more squeezing the

322
00:18:07,530 –> 00:18:10,260
block around in the back for 3 belly and

323
00:18:10,260 –> 00:18:16,220
keep breathing q and one really mm-hmm

324
00:18:16,220 –> 00:18:19,950
good job all right take the block out

325
00:18:19,950 –> 00:18:27,540
and now make it the widest variation yep

326
00:18:27,540 –> 00:18:31,650
the widest variation last one draw the

327
00:18:31,650 –> 00:18:35,700
knees in toward the belly inhale lift

328
00:18:35,700 –> 00:18:37,290
the head and shoulders reach reach reach

329
00:18:37,290 –> 00:18:38,850
your fingertips forward keep reaching

330
00:18:38,850 –> 00:18:47,280
reaching reaching 4 3 2 keep breathing 2

331
00:18:47,280 –> 00:18:57,050
in a half and then 3/4 and really nice

332
00:18:57,050 –> 00:18:59,400
alright we can’t make the block any

333
00:18:59,400 –> 00:19:01,110
wider so put it off to the side for now

334
00:19:01,110 –> 00:19:06,950
and then hug your knees into your chest

335
00:19:06,950 –> 00:19:10,230
it and then reach your legs out and

336
00:19:10,230 –> 00:19:11,940
stretch your arms overhead and just

337
00:19:11,940 –> 00:19:13,350
stretch out your belly for a moment

338
00:19:13,350 –> 00:19:16,650
stretch stretch stretch really long

339
00:19:16,650 –> 00:19:19,830
stretch I know watching your you might

340
00:19:19,830 –> 00:19:21,810
be I you might make contract with your

341
00:19:21,810 –> 00:19:23,100
neighbor you guys have been together all

342
00:19:23,100 –> 00:19:25,270
week so it’s all okay

343
00:19:25,270 –> 00:19:28,780
and hug your knees back into your chest

344
00:19:28,780 –> 00:19:31,539
good take your feet to the floor or

345
00:19:31,539 –> 00:19:34,100
actually you need to roll your rights to

346
00:19:34,100 –> 00:19:35,960
come up or you can rock back and forth

347
00:19:35,960 –> 00:19:39,049
and rock your stuff up a couple rocks

348
00:19:39,049 –> 00:19:45,230
can come up but yeah yeah you can come

349
00:19:45,230 –> 00:19:48,159
up beginning oh my gosh that’s awesome

350
00:19:48,159 –> 00:19:50,330
all right you guys all in our tracks as

351
00:19:50,330 –> 00:19:53,000
addy touch I mean now I feel like we’ve

352
00:19:53,000 –> 00:19:56,960
been inspired so lunge your back so puss

353
00:19:56,960 –> 00:19:59,750
if you can now it’s not you’re going to

354
00:19:59,750 –> 00:20:01,700
use your hands to press yourself up

355
00:20:01,700 –> 00:20:03,710
you’re a rock rock rock all the way up

356
00:20:03,710 –> 00:20:05,030
it’s tricky

357
00:20:05,030 –> 00:20:09,049
we’re not gonna good nice good all right

358
00:20:09,049 –> 00:20:11,419
so now if you’re not standing make your

359
00:20:11,419 –> 00:20:13,340
way to standing take your feet wider

360
00:20:13,340 –> 00:20:15,049
than hips width we’re going to come into

361
00:20:15,049 –> 00:20:18,710
malasana a squat so for many of us the

362
00:20:18,710 –> 00:20:20,330
toes will turn out because you’re the

363
00:20:20,330 –> 00:20:22,070
toes and knees to point in the same

364
00:20:22,070 –> 00:20:24,890
direction if you have knee issues don’t

365
00:20:24,890 –> 00:20:27,500
go down too low okay now come down into

366
00:20:27,500 –> 00:20:30,500
Milosh stand up and take your hands to

367
00:20:30,500 –> 00:20:32,750
the floor if you’re right at the very

368
00:20:32,750 –> 00:20:34,190
front of your mat you might want to

369
00:20:34,190 –> 00:20:40,460
scoot back just a little bit and then

370
00:20:40,460 –> 00:20:44,210
take your hands to the floor now just

371
00:20:44,210 –> 00:20:45,590
like when we’re on our hands and knees

372
00:20:45,590 –> 00:20:47,570
before and we were taking the knees to

373
00:20:47,570 –> 00:20:50,480
the shoulders and squeezing and then

374
00:20:50,480 –> 00:20:51,950
when we were just on our back and we

375
00:20:51,950 –> 00:20:53,870
were holding that block and squeezing

376
00:20:53,870 –> 00:20:55,700
rounding the back we’re going to do that

377
00:20:55,700 –> 00:20:57,110
same thing this is a variation of

378
00:20:57,110 –> 00:20:59,630
Bacchus now keep your gaze forward in

379
00:20:59,630 –> 00:21:01,909
front of you don’t look down start to

380
00:21:01,909 –> 00:21:03,830
shift your weight forward little by

381
00:21:03,830 –> 00:21:06,490
little and maybe a foot will come up

382
00:21:06,490 –> 00:21:08,630
maybe another foot squeeze squeeze

383
00:21:08,630 –> 00:21:11,480
squeeze round the back pull in through

384
00:21:11,480 –> 00:21:16,930
the belly nice good yep

385
00:21:16,930 –> 00:21:22,030
good and really fit very good okay if

386
00:21:22,030 –> 00:21:25,300
this is newer to you and you’re a little

387
00:21:25,300 –> 00:21:28,900
bit nervous about falling forward take

388
00:21:28,900 –> 00:21:31,960
you can take your mat and just fold the

389
00:21:31,960 –> 00:21:33,550
edge of it you have a little more

390
00:21:33,550 –> 00:21:36,370
padding at the front of your mouth most

391
00:21:36,370 –> 00:21:40,510
the time you won’t need it but just bend

392
00:21:40,510 –> 00:21:42,760
it most of the time but just in case

393
00:21:42,760 –> 00:21:46,600
it’s there so I find that little

394
00:21:46,600 –> 00:21:48,520
variation of volkoff’s going to be a

395
00:21:48,520 –> 00:21:50,260
little bit easier you can stay with that

396
00:21:50,260 –> 00:21:52,570
if that’s comfortable for you if you

397
00:21:52,570 –> 00:21:54,940
want to work in towards a full buck

398
00:21:54,940 –> 00:21:58,060
house and eversion then similarly you’ll

399
00:21:58,060 –> 00:22:01,060
take your feet together hands down knees

400
00:22:01,060 –> 00:22:03,940
to armpit look forward and it’s all the

401
00:22:03,940 –> 00:22:04,750
same thing

402
00:22:04,750 –> 00:22:07,390
shifting the weight forward start to

403
00:22:07,390 –> 00:22:10,480
round the back and squeeze your legs

404
00:22:10,480 –> 00:22:12,280
toward each other just like we did

405
00:22:12,280 –> 00:22:16,170
before and then you might even take it

406
00:22:16,170 –> 00:22:19,840
son say you might even take a child off

407
00:22:19,840 –> 00:22:23,590
who knows all right so either the

408
00:22:23,590 –> 00:22:26,950
version we just did or please take the

409
00:22:26,950 –> 00:22:33,100
knees up a little higher so if you do

410
00:22:33,100 –> 00:22:34,810
want to take that chaturanga I’ll just

411
00:22:34,810 –> 00:22:38,080
warn you now if you’re committing to do

412
00:22:38,080 –> 00:22:39,910
it don’t change your mind halfway

413
00:22:39,910 –> 00:22:42,340
through you do you’re going to land on

414
00:22:42,340 –> 00:22:45,130
your knees or belly to it oh so you’re

415
00:22:45,130 –> 00:22:46,870
going to do it you’ll shoot the legs

416
00:22:46,870 –> 00:22:48,970
back and land and chaturanga like you’ve

417
00:22:48,970 –> 00:22:52,300
been practicing jumping back okay so

418
00:22:52,300 –> 00:22:55,270
take your knees and high up towards your

419
00:22:55,270 –> 00:22:58,210
armpits as you can or if you’re going to

420
00:22:58,210 –> 00:22:59,230
stay with the other variation you’ll

421
00:22:59,230 –> 00:23:02,050
stay lower yeah start to shift the

422
00:23:02,050 –> 00:23:04,510
weight forward squeeze the legs round

423
00:23:04,510 –> 00:23:08,560
your back keep your gaze forward maybe

424
00:23:08,560 –> 00:23:11,040
take the feet together

425
00:23:11,040 –> 00:23:27,750
and really nice job hi so either you’ll

426
00:23:27,750 –> 00:23:30,510
do that let’s come into Child’s Pose for

427
00:23:30,510 –> 00:23:34,470
a moment Child’s Pose for a moment okay

428
00:23:34,470 –> 00:23:37,230
now if it was it was difficult for you

429
00:23:37,230 –> 00:23:39,210
to get in Cuba coughs and I have one

430
00:23:39,210 –> 00:23:41,760
more little trick up my sleeve I have to

431
00:23:41,760 –> 00:23:45,780
borrow someone’s block though so if it

432
00:23:45,780 –> 00:23:47,850
was hard to get yourself into the cosna

433
00:23:47,850 –> 00:23:50,310
and try one more little trick it’s a bit

434
00:23:50,310 –> 00:23:52,890
a little bit scarier because you’re up

435
00:23:52,890 –> 00:23:55,440
higher but you don’t have as far to go

436
00:23:55,440 –> 00:23:58,140
to tip into the pose so if you stand up

437
00:23:58,140 –> 00:24:01,470
on your block and then you take your

438
00:24:01,470 –> 00:24:03,780
hands down same thing knees the armpit

439
00:24:03,780 –> 00:24:07,350
keep the gaze floor round the back press

440
00:24:07,350 –> 00:24:08,850
away from the floor pole or into the

441
00:24:08,850 –> 00:24:09,330
melians

442
00:24:09,330 –> 00:24:12,210
you just don’t have as much distance to

443
00:24:12,210 –> 00:24:16,290
go from feet off the floor okay so one

444
00:24:16,290 –> 00:24:22,530
more practice one more time so in sum

445
00:24:22,530 –> 00:24:23,970
square we talk in yoga we talk about

446
00:24:23,970 –> 00:24:26,810
abuse abroad yah he also means practice

447
00:24:26,810 –> 00:24:30,300
viraja means the catch let go of the

448
00:24:30,300 –> 00:24:33,060
results it’s never about supposed so

449
00:24:33,060 –> 00:24:34,470
this one isn’t working for you tonight

450
00:24:34,470 –> 00:24:39,590
it’s totally not what it’s about

451
00:24:40,280 –> 00:24:44,730
nice work that was that changed your

452
00:24:44,730 –> 00:24:45,090
mind

453
00:24:45,090 –> 00:24:47,340
that’s a change of mind one yeah I which

454
00:24:47,340 –> 00:24:49,970
needs okay

455
00:24:49,970 –> 00:24:58,260
nice work good good job good very good

456
00:24:58,260 –> 00:25:03,440
oh that was a change my mind out

457
00:25:03,440 –> 00:25:07,559
sometimes I changed my mind out alright

458
00:25:07,559 –> 00:25:11,070
before before anyone has to make a trip

459
00:25:11,070 –> 00:25:17,460
to a medical professional okay alright

460
00:25:17,460 –> 00:25:19,620
let’s make our way back to child

461
00:25:19,620 –> 00:25:21,900
mostly that was enough excitement for

462
00:25:21,900 –> 00:25:23,929
one night don’t you think

463
00:25:23,929 –> 00:25:26,240
good job guys

464
00:25:26,240 –> 00:25:32,000
back to Child’s Pose good Oh

465
00:25:32,010 –> 00:25:36,990
return to your study you joy again ah be

466
00:25:36,990 –> 00:25:39,390
awesome Aradia we practiced and then we

467
00:25:39,390 –> 00:25:42,690
detached from any results it’s not ever

468
00:25:42,690 –> 00:25:46,260
about the pose although this pose is of

469
00:25:46,260 –> 00:25:51,660
course really good at a party but other

470
00:25:51,660 –> 00:25:53,940
than that it really doesn’t matter if we

471
00:25:53,940 –> 00:25:56,429
do it or not what matters is the

472
00:25:56,429 –> 00:25:58,049
intention that we are paying attention

473
00:25:58,049 –> 00:26:02,600
to our breath on her body and connecting

474
00:26:03,200 –> 00:26:06,000
let’s reach the arms forward again and

475
00:26:06,000 –> 00:26:08,010
to make your way into downward-facing

476
00:26:08,010 –> 00:26:10,400
dog

477
00:26:14,219 –> 00:26:17,219
good

478
00:26:18,169 –> 00:26:23,730
Hey as you inhale we’ll lift the right

479
00:26:23,730 –> 00:26:26,960
leg back and up from the inner side and

480
00:26:26,960 –> 00:26:29,580
exhale step it up by in between the

481
00:26:29,580 –> 00:26:30,900
hands right in the middle in the back

482
00:26:30,900 –> 00:26:32,789
heel down we’ll come back into warrior

483
00:26:32,789 –> 00:26:33,270
two

484
00:26:33,270 –> 00:26:36,690
on the inhale good exhale here make sure

485
00:26:36,690 –> 00:26:38,160
you’re lined up heel to arch with your

486
00:26:38,160 –> 00:26:40,770
feet very nice

487
00:26:40,770 –> 00:26:43,890
and then reverse your warrior inhale you

488
00:26:43,890 –> 00:26:47,010
can exhale Bend into the knees keep

489
00:26:47,010 –> 00:26:49,080
reversing this time straighten the right

490
00:26:49,080 –> 00:26:52,320
leg reverse triangle good

491
00:26:52,320 –> 00:26:55,230
and then inhale make your way up arms to

492
00:26:55,230 –> 00:26:58,200
a tee hinging from your front hip reach

493
00:26:58,200 –> 00:27:00,870
reach reach forward take your right hand

494
00:27:00,870 –> 00:27:05,299
down to the shin foot floor or block

495
00:27:05,390 –> 00:27:07,679
okay I’m going to do the students phone

496
00:27:07,679 –> 00:27:12,120
okay super waitress does not stretch up

497
00:27:12,120 –> 00:27:14,700
through the top arm to bring your bottom

498
00:27:14,700 –> 00:27:20,340
rib cage forward good top ribs back lean

499
00:27:20,340 –> 00:27:24,780
your head right into my hand yeah got a

500
00:27:24,780 –> 00:27:29,460
pan turn it okay good now inhale and

501
00:27:29,460 –> 00:27:33,360
extend the left arm toward the front and

502
00:27:33,360 –> 00:27:35,039
then as you exhale just sweeping around

503
00:27:35,039 –> 00:27:37,320
in a fiscal mm-hmm let’s do that a

504
00:27:37,320 –> 00:27:38,789
couple more times inhale reach it

505
00:27:38,789 –> 00:27:44,460
forward exhale circle one more reach up

506
00:27:44,460 –> 00:27:49,020
inhale exhale circle good reach the arm

507
00:27:49,020 –> 00:27:52,080
up and look out at the front foot make

508
00:27:52,080 –> 00:27:54,809
your way all the way up all the way up

509
00:27:54,809 –> 00:27:57,270
to standing exhale bend the front knee a

510
00:27:57,270 –> 00:27:59,370
little windmill the arms down either go

511
00:27:59,370 –> 00:28:02,760
right into downward dog or make your way

512
00:28:02,760 –> 00:28:06,890
through a vinyasa this

513
00:28:12,549 –> 00:28:15,710
on the inhale float your left leg

514
00:28:15,710 –> 00:28:18,739
backing up and then exhale lightly step

515
00:28:18,739 –> 00:28:21,499
it up between the hands spin your back

516
00:28:21,499 –> 00:28:24,769
heel down back to warrior two nice

517
00:28:24,769 –> 00:28:26,989
exhale here again making sure the knee

518
00:28:26,989 –> 00:28:31,299
is over the ankle your heels are CheY

519
00:28:31,299 –> 00:28:34,239
for you we’ve got it

520
00:28:34,239 –> 00:28:37,249
draw the pro ribs in drop your front hip

521
00:28:37,249 –> 00:28:40,609
down then hold the knee reverse your

522
00:28:40,609 –> 00:28:44,299
warrior bend into the left knee a little

523
00:28:44,299 –> 00:28:45,739
if you can very nice

524
00:28:45,739 –> 00:28:48,159
keep reversing straighten the left leg

525
00:28:48,159 –> 00:28:52,839
exhale here inhale to come up exhale

526
00:28:52,839 –> 00:28:55,279
hinge from the front hip reach reach

527
00:28:55,279 –> 00:28:57,139
reach as far as you can comfortably take

528
00:28:57,139 –> 00:28:58,789
the left hand down shin foot floor or

529
00:28:58,789 –> 00:29:02,419
block reach up through the top arm me

530
00:29:02,419 –> 00:29:04,669
and your torso back over the thigh like

531
00:29:04,669 –> 00:29:08,479
you have the wall behind you move your

532
00:29:08,479 –> 00:29:11,419
front hip is moving under you and then

533
00:29:11,419 –> 00:29:13,729
press into the big toe side of the left

534
00:29:13,729 –> 00:29:18,080
foot make sure that the leg is firm but

535
00:29:18,080 –> 00:29:22,969
not locking up a knee and then take your

536
00:29:22,969 –> 00:29:26,259
top arm forward as you inhale good

537
00:29:26,259 –> 00:29:30,080
exhale circle it around stretching the

538
00:29:30,080 –> 00:29:33,759
shoulder inhale reach the arm forward

539
00:29:33,759 –> 00:29:38,330
exhale to circle and once more inhale

540
00:29:38,330 –> 00:29:42,289
reach exhale circle it around stretch

541
00:29:42,289 –> 00:29:44,629
the right arm straight up on your inhale

542
00:29:44,629 –> 00:29:47,359
look down at the front foot and come all

543
00:29:47,359 –> 00:29:50,210
the way up to standing and then little

544
00:29:50,210 –> 00:29:52,070
bend in the knee windmill the arms down

545
00:29:52,070 –> 00:29:56,899
vinyasa either pure chaturanga or skip

546
00:29:56,899 –> 00:29:58,460
it and go right into down dog your

547
00:29:58,460 –> 00:30:03,129
choice good

548
00:30:04,629 –> 00:30:13,779
all right let’s take a few breaths here

549
00:30:15,429 –> 00:30:18,529
pressing the way up to the hips and down

550
00:30:18,529 –> 00:30:21,249
to the heel

551
00:30:21,429 –> 00:30:27,639
what’s one okay good

552
00:30:27,639 –> 00:30:30,409
keep the ribs drawing in here to the

553
00:30:30,409 –> 00:30:34,039
belly lifted as you stretch back right

554
00:30:34,039 –> 00:30:37,969
take another long breath in now just

555
00:30:37,969 –> 00:30:40,009
come down to the knees for a moment and

556
00:30:40,009 –> 00:30:41,599
look forward I had a couple questions

557
00:30:41,599 –> 00:30:47,299
about jumping through to seated so while

558
00:30:47,299 –> 00:30:49,579
we’re here we might as well address it

559
00:30:49,579 –> 00:30:51,649
because we’re going to do that next

560
00:30:51,649 –> 00:30:53,389
so when you look forward and you’re

561
00:30:53,389 –> 00:30:56,389
getting ready to jump if you jump go

562
00:30:56,389 –> 00:30:58,369
keep your hips high take a little hop

563
00:30:58,369 –> 00:31:01,579
and cross at the shin and it’s really

564
00:31:01,579 –> 00:31:04,309
you don’t have to don’t have to come all

565
00:31:04,309 –> 00:31:09,169
the way through instead bending the

566
00:31:09,169 –> 00:31:11,779
knees look up take a little cross at the

567
00:31:11,779 –> 00:31:15,919
shin and you can do it very gently if

568
00:31:15,919 –> 00:31:18,309
that doesn’t seem to work like the whole

569
00:31:18,309 –> 00:31:22,009
hopping thing you can just get the hop

570
00:31:22,009 –> 00:31:29,109
and walk and sit all of those are

571
00:31:29,109 –> 00:31:31,179
perfectly acceptable

572
00:31:31,179 –> 00:31:33,529
some people even jump with their legs

573
00:31:33,529 –> 00:31:35,539
straight just straight through like a

574
00:31:35,539 –> 00:31:37,909
pike position I’ve never been able to

575
00:31:37,909 –> 00:31:40,009
get that because you have to have really

576
00:31:40,009 –> 00:31:42,439
good proportions of your tortes at your

577
00:31:42,439 –> 00:31:45,439
legs I got this short little torso it’s

578
00:31:45,439 –> 00:31:47,299
a blessing and a curse it works really

579
00:31:47,299 –> 00:31:49,099
well for twists but is not that good for

580
00:31:49,099 –> 00:31:51,639
fashion

581
00:31:52,169 –> 00:31:54,429
let’s come back to downward-facing dog

582
00:31:54,429 –> 00:31:59,890
please and we’ll practice coming through

583
00:31:59,890 –> 00:32:00,520
to seated

584
00:32:00,520 –> 00:32:02,710
so first bend the knees look up past

585
00:32:02,710 –> 00:32:04,710
your fingers keep your hips high and

586
00:32:04,710 –> 00:32:07,090
whenever you’re ready pick your little

587
00:32:07,090 –> 00:32:17,860
hopper step cross the shins okay and

588
00:32:17,860 –> 00:32:21,309
then I had questions about picking

589
00:32:21,309 –> 00:32:22,840
things up and we talked about it earlier

590
00:32:22,840 –> 00:32:24,809
about other people have been asking to

591
00:32:24,809 –> 00:32:28,960
that core work now I should say this

592
00:32:28,960 –> 00:32:30,880
core work is easier to do when you have

593
00:32:30,880 –> 00:32:32,710
a block here and a block there but we

594
00:32:32,710 –> 00:32:34,000
don’t have that so we’re going to have

595
00:32:34,000 –> 00:32:38,620
to improvise first thing you can do palm

596
00:32:38,620 –> 00:32:41,169
flat if it bothers your wrist at all

597
00:32:41,169 –> 00:32:43,419
make fists with your hands and that will

598
00:32:43,419 –> 00:32:44,529
actually bring you up a little bit

599
00:32:44,529 –> 00:32:47,649
higher like being on block but with your

600
00:32:47,649 –> 00:32:49,600
shins cross and take your hands right

601
00:32:49,600 –> 00:32:50,710
next to your hips through their palms

602
00:32:50,710 –> 00:32:53,110
flat on mcfist’s keep your feet on the

603
00:32:53,110 –> 00:32:55,600
floor and Jeanette sister button you try

604
00:32:55,600 –> 00:32:57,820
to round your back like a cat pose feet

605
00:32:57,820 –> 00:32:58,510
on the floor

606
00:32:58,510 –> 00:33:02,980
picture it try eating it and it’s

607
00:33:02,980 –> 00:33:05,710
effective so you can feel when you’re

608
00:33:05,710 –> 00:33:08,110
lifting up you’re really drawing in the

609
00:33:08,110 –> 00:33:09,700
belly and the ribs as much as you can

610
00:33:09,700 –> 00:33:11,950
like you’re doing cat pose okay the

611
00:33:11,950 –> 00:33:13,929
second part of it hands on the floor

612
00:33:13,929 –> 00:33:16,570
orphis this is easier keep your sitting

613
00:33:16,570 –> 00:33:17,950
bones pressing down and just bring your

614
00:33:17,950 –> 00:33:20,770
knees up towards your shoulders bring

615
00:33:20,770 –> 00:33:25,799
them up as high as you can shoulders

616
00:33:26,370 –> 00:33:31,240
really okay now we try to do those two

617
00:33:31,240 –> 00:33:33,340
things together easier said than done

618
00:33:33,340 –> 00:33:35,500
we’ll listen hips up and then we’ll try

619
00:33:35,500 –> 00:33:36,789
to bring the knees up to the shoulders

620
00:33:36,789 –> 00:33:41,169
you ready okay so if you are pretty

621
00:33:41,169 –> 00:33:42,610
strong in the core you can keep your

622
00:33:42,610 –> 00:33:45,520
palms flat or you have very long arm in

623
00:33:45,520 –> 00:33:49,040
beaver pond flat otherwise your weakness

624
00:33:49,040 –> 00:33:52,310
press down with your butt bring your

625
00:33:52,310 –> 00:33:59,000
knees in Oh and instead of them good

626
00:33:59,000 –> 00:34:04,610
work so when you’re practicing at home

627
00:34:04,610 –> 00:34:07,400
if you have to blocks at home practice

628
00:34:07,400 –> 00:34:10,159
it that way first your butt up then your

629
00:34:10,159 –> 00:34:12,290
feet then try both ok and this is

630
00:34:12,290 –> 00:34:13,880
another way that we can strengthen these

631
00:34:13,880 –> 00:34:15,469
muscles extend the legs out in front of

632
00:34:15,469 –> 00:34:19,668
you and then scoot your body forward so

633
00:34:19,668 –> 00:34:22,850
that you have your feet on the floor a

634
00:34:22,850 –> 00:34:26,199
little bit instead of on your mat if

635
00:34:26,199 –> 00:34:31,489
possible bring about your calf all the

636
00:34:31,489 –> 00:34:34,969
way forward if you have room yep ten

637
00:34:34,969 –> 00:34:37,969
flat even if it’s are even a short arm

638
00:34:37,969 –> 00:34:39,800
people reaching the hands left we’re

639
00:34:39,800 –> 00:34:42,620
going to press down into the floor lift

640
00:34:42,620 –> 00:34:48,110
your butt up and I just beat back slide

641
00:34:48,110 –> 00:34:50,290
your feet towards that your buns down

642
00:34:50,290 –> 00:34:56,320
pretty good here the all yeah

643
00:34:56,320 –> 00:34:59,260
I know it’s working if you feel the head

644
00:34:59,260 –> 00:35:00,760
up alright let’s try it again

645
00:35:00,760 –> 00:35:09,130
press down and I’ll lift up and oh fly

646
00:35:09,130 –> 00:35:11,100
very far to jump

647
00:35:11,100 –> 00:35:14,920
does it work okay if it didn’t really

648
00:35:14,920 –> 00:35:16,390
work very well you can also try this

649
00:35:16,390 –> 00:35:17,050
with the fist

650
00:35:17,050 –> 00:35:18,970
you’ll get up a little bit higher but

651
00:35:18,970 –> 00:35:20,950
it’s really pulling from the core

652
00:35:20,950 –> 00:35:23,410
muscles more than from the arms and

653
00:35:23,410 –> 00:35:25,150
shoulders believe it or not sometimes I

654
00:35:25,150 –> 00:35:26,440
don’t believe it myself but that’s what

655
00:35:26,440 –> 00:35:26,940
they tell me

656
00:35:26,940 –> 00:35:30,490
so here they’re just down lift up go

657
00:35:30,490 –> 00:35:37,420
back slide forward nice work take your

658
00:35:37,420 –> 00:35:45,280
feet flat lie down walk your heels in so

659
00:35:45,280 –> 00:35:46,660
they’re under the knees and take your

660
00:35:46,660 –> 00:35:50,070
feet about hips distance apart

661
00:35:50,070 –> 00:35:52,330
point your toes in a little bit setting

662
00:35:52,330 –> 00:35:53,320
up for bridge pose

663
00:35:53,320 –> 00:35:57,190
yeah good food so now we’ll stretch out

664
00:35:57,190 –> 00:35:59,110
the whole front of the body after our

665
00:35:59,110 –> 00:36:02,050
core work pressing into the heels inhale

666
00:36:02,050 –> 00:36:04,840
lift your hips low back mid back maybe

667
00:36:04,840 –> 00:36:08,980
upper back spiral the size in yeah maybe

668
00:36:08,980 –> 00:36:10,600
rolling the shoulders under if you can

669
00:36:10,600 –> 00:36:12,340
and releasing fingers or keep the palms

670
00:36:12,340 –> 00:36:16,050
flat keep the chin away from your chest

671
00:36:16,050 –> 00:36:27,400
three and two and come on down and then

672
00:36:27,400 –> 00:36:28,900
take the soles of your feet together let

673
00:36:28,900 –> 00:36:31,990
your knees drop apart rest put one hand

674
00:36:31,990 –> 00:36:33,550
on the heart center one hand on a valley

675
00:36:33,550 –> 00:36:38,380
and again revisit your intention of what

676
00:36:38,380 –> 00:36:39,880
you want to manifest what you want to

677
00:36:39,880 –> 00:36:41,950
bring into your life with this open

678
00:36:41,950 –> 00:36:46,800
heart energy is a good time to focus on

679
00:36:46,800 –> 00:36:49,800
manifesting

680
00:36:55,990 –> 00:36:59,920
bring the feet back to the floor hip

681
00:36:59,920 –> 00:37:02,859
socket distance apart heels underneath

682
00:37:02,859 –> 00:37:04,990
we’ll take another bridge pose some of

683
00:37:04,990 –> 00:37:06,700
you might want to take order down your

684
00:37:06,700 –> 00:37:09,190
Astana board facing bow if you’re going

685
00:37:09,190 –> 00:37:11,290
to take wheel pose or upward facing bow

686
00:37:11,290 –> 00:37:13,210
you’ll bring your hands up by the ears

687
00:37:13,210 –> 00:37:14,910
some of you might decide to take

688
00:37:14,910 –> 00:37:16,930
supported bridge and you can take your

689
00:37:16,930 –> 00:37:18,940
block put it right at the base of the

690
00:37:18,940 –> 00:37:22,390
spine some hands up by your ears elbows

691
00:37:22,390 –> 00:37:24,250
up if you’re going up or hands by your

692
00:37:24,250 –> 00:37:26,589
sides as you’re ready for going into

693
00:37:26,589 –> 00:37:28,119
wheels pause at the crown of the head

694
00:37:28,119 –> 00:37:30,550
line up wrists and elbows and then

695
00:37:30,550 –> 00:37:32,320
straighten through the arms stretching

696
00:37:32,320 –> 00:37:34,660
out the front of the body in bridge pose

697
00:37:34,660 –> 00:37:37,960
you’re coming up spiral the size in good

698
00:37:37,960 –> 00:37:45,510
picture breath and come down to rest on

699
00:37:45,510 –> 00:37:50,530
any help up second do it sometimes when

700
00:37:50,530 –> 00:37:53,880
you’re drinking water in our shoulder

701
00:37:53,880 –> 00:37:58,050
hand on the belly hand on the heart

702
00:37:59,790 –> 00:38:04,810
return to your intention what you want

703
00:38:04,810 –> 00:38:07,530
to bring in

704
00:38:18,280 –> 00:38:21,970
last one arms by your sides for bridge

705
00:38:21,970 –> 00:38:24,580
or hands up by the ears forward but on

706
00:38:24,580 –> 00:38:27,220
your asana or grab your block and put it

707
00:38:27,220 –> 00:38:29,619
at the base of your spine for supported

708
00:38:29,619 –> 00:38:32,040
bridge whenever you’re ready

709
00:38:32,040 –> 00:38:34,630
hands by the ears or arms by your side

710
00:38:34,630 –> 00:38:38,500
make your way up take about five breaths

711
00:38:38,500 –> 00:38:42,070
and then when you’re finished you’ll

712
00:38:42,070 –> 00:38:44,320
come down and hug your knees into your

713
00:38:44,320 –> 00:38:46,930
chest keep reaching your sitting bones

714
00:38:46,930 –> 00:38:49,960
toward the backs of your knees hip bones

715
00:38:49,960 –> 00:38:56,380
toward the low rib and breathe if you’re

716
00:38:56,380 –> 00:38:57,609
all the way up be sure to bring your

717
00:38:57,609 –> 00:39:00,609
chin into your chest first and then come

718
00:39:00,609 –> 00:39:03,580
down and then this time we’ll hug the

719
00:39:03,580 –> 00:39:07,150
knees into the chest and gently rock

720
00:39:07,150 –> 00:39:12,910
your side to side if you’re in supported

721
00:39:12,910 –> 00:39:14,560
bridge and oh you already came down I

722
00:39:14,560 –> 00:39:15,760
was going to say if you want to stay a

723
00:39:15,760 –> 00:39:17,770
little longer it’s okay but you already

724
00:39:17,770 –> 00:39:20,160
came down

725
00:39:28,920 –> 00:39:35,620
and then again you can either actually

726
00:39:35,620 –> 00:39:38,680
before we do that let’s grab the block

727
00:39:38,680 –> 00:39:41,350
take the feet back to the floor come

728
00:39:41,350 –> 00:39:43,570
into supported bridge put the block

729
00:39:43,570 –> 00:39:47,980
right at the base of your spine mm-hmm

730
00:39:47,980 –> 00:39:54,660
and put it in the medium or low height

731
00:39:57,420 –> 00:40:03,700
okay good and then drawing your knees in

732
00:40:03,700 –> 00:40:09,700
toward your belly lift your legs up good

733
00:40:09,700 –> 00:40:12,040
now if it’s blossom we feel very good

734
00:40:12,040 –> 00:40:15,790
where it is and you want to do it

735
00:40:15,790 –> 00:40:18,750
without that’s okay too

736
00:40:19,860 –> 00:40:25,150
okay I mean if you’re comfortable with

737
00:40:25,150 –> 00:40:27,810
it close your eyes

738
00:40:36,290 –> 00:40:45,410
okay I’m actor study yuge everything

739
00:40:59,619 –> 00:41:03,369
and while you’re here breathing revisit

740
00:41:03,369 –> 00:41:06,039
your intention of what you would like to

741
00:41:06,039 –> 00:41:13,469
release what you’re ready to let go of

742
00:41:13,469 –> 00:41:17,309
setting it down leaving it behind

743
00:41:17,309 –> 00:41:21,630
something that you don’t need anymore

744
00:41:39,210 –> 00:41:42,540
and gently bend your knees take your

745
00:41:42,540 –> 00:41:45,810
feet back to the floor lift up off of

746
00:41:45,810 –> 00:41:48,210
your block set it off to the side and

747
00:41:48,210 –> 00:41:56,610
hug your knees back into your chest you

748
00:41:56,610 –> 00:42:00,150
learn either you can roll yourself back

749
00:42:00,150 –> 00:42:02,670
and forth to come up to seated or you

750
00:42:02,670 –> 00:42:05,160
can roll your right and carefully gently

751
00:42:05,160 –> 00:42:09,150
press up and extend the legs in front of

752
00:42:09,150 –> 00:42:12,150
you for Dundas enough so if your rounded

753
00:42:12,150 –> 00:42:14,850
in your back at all sit up on the edge

754
00:42:14,850 –> 00:42:18,090
of your block it’ll give you more height

755
00:42:18,090 –> 00:42:21,030
in the spine pull your toes back hands

756
00:42:21,030 –> 00:42:23,610
right next to the hips lift your chest

757
00:42:23,610 –> 00:42:26,820
roll shoulder heads back a bit flex your

758
00:42:26,820 –> 00:42:27,300
feet

759
00:42:27,300 –> 00:42:30,600
so your legs are firm and then inhale

760
00:42:30,600 –> 00:42:34,500
take the arms up and exhale hinge from

761
00:42:34,500 –> 00:42:35,940
the hips and come for the

762
00:42:35,940 –> 00:42:42,480
paschimottanasana pull the toes back try

763
00:42:42,480 –> 00:42:44,520
and keep length through the spine so

764
00:42:44,520 –> 00:42:47,250
instead of thinking head to knees sink

765
00:42:47,250 –> 00:42:50,300
belly towards eyes

766
00:42:53,869 –> 00:42:57,259
put really any tension around the neck

767
00:42:57,259 –> 00:43:00,249
and the shoulder

768
00:43:07,599 –> 00:43:11,729
two more long breath

769
00:43:20,660 –> 00:43:24,380
and inhale lifting your head exhale

770
00:43:24,380 –> 00:43:27,200
release your feet if you’re sitting up

771
00:43:27,200 –> 00:43:29,030
on your block you can slide it off to

772
00:43:29,030 –> 00:43:32,000
the side bend your knees take your feet

773
00:43:32,000 –> 00:43:34,790
onto the floor if you have any back

774
00:43:34,790 –> 00:43:37,430
issues take your hands to the floor your

775
00:43:37,430 –> 00:43:39,830
back is good sitting tall use your belly

776
00:43:39,830 –> 00:43:41,930
muscles to roll yourself onto your back

777
00:43:41,930 –> 00:43:43,910
so keep this fun kind of long as you

778
00:43:43,910 –> 00:43:47,600
roll down but keep the belly lifted yeah

779
00:43:47,600 –> 00:43:53,600
very nice good hug your right knee into

780
00:43:53,600 –> 00:43:55,670
your chest extend your left leg straight

781
00:43:55,670 –> 00:43:59,390
out onto the floor take an inhale and as

782
00:43:59,390 –> 00:44:01,430
you exhale take your right knee over to

783
00:44:01,430 –> 00:44:05,120
the left side for twist looking over

784
00:44:05,120 –> 00:44:12,260
your right shoulder as you’re twisting

785
00:44:12,260 –> 00:44:14,450
here trying to turn your belly up toward

786
00:44:14,450 –> 00:44:17,330
the ceiling as much as you can

787
00:44:17,330 –> 00:44:19,630
comfortably

788
00:44:42,010 –> 00:44:45,100
inhale make your way back to centre

789
00:44:45,100 –> 00:44:47,480
draw your left knee in towards your

790
00:44:47,480 –> 00:44:50,530
chest extend your right leg out and

791
00:44:50,530 –> 00:44:55,390
exhale bring it over to the right side

792
00:44:58,890 –> 00:45:01,020
and looking over the left shoulder

793
00:45:01,020 –> 00:45:08,550
unless it bothers your neck keep your

794
00:45:08,550 –> 00:45:11,820
breath nice and steady and try and turn

795
00:45:11,820 –> 00:45:14,730
your belly up toward the ceiling as you

796
00:45:14,730 –> 00:45:17,270
twist

797
00:45:17,800 –> 00:45:20,929
[Applause]

798
00:45:49,549 –> 00:45:51,769
and he’ll make your way back through

799
00:45:51,769 –> 00:45:55,849
Center and hug both knees into your

800
00:45:55,849 –> 00:45:59,929
chest one more time and as you’re here

801
00:45:59,929 –> 00:46:01,640
with the knees hugging in reach your

802
00:46:01,640 –> 00:46:03,349
tailbone toward the floor lengthen out

803
00:46:03,349 –> 00:46:08,479
your spine and then as you’re ready

804
00:46:08,479 –> 00:46:10,640
slowly make your way into your final

805
00:46:10,640 –> 00:46:16,159
resting pose into shavasana so if you

806
00:46:16,159 –> 00:46:18,079
have something you want to cover up with

807
00:46:18,079 –> 00:46:19,849
or if you have something to put under

808
00:46:19,849 –> 00:46:25,399
your head or under your knees take a few

809
00:46:25,399 –> 00:46:31,999
moments to get comfortable once you’re

810
00:46:31,999 –> 00:46:35,959
comfortable let yourself sink right into

811
00:46:35,959 –> 00:46:43,279
the floor a quiet mind and quiet body or

812
00:46:43,279 –> 00:46:45,640
shavasana

813
00:49:10,259 –> 00:49:13,480
and while you’re here resting springtime

814
00:49:13,480 –> 00:49:19,239
awareness back into your body taking

815
00:49:19,239 –> 00:49:25,690
your attention to your breath again for

816
00:49:25,690 –> 00:49:30,279
our quote from Hafiz the persian poet

817
00:49:30,279 –> 00:49:36,730
born in 1325 and still after all this

818
00:49:36,730 –> 00:49:40,089
time the son has never said to the earth

819
00:49:40,089 –> 00:49:44,559
you owe me look what happens with a love

820
00:49:44,559 –> 00:49:52,989
like that it lights up the sky and to

821
00:49:52,989 –> 00:49:54,759
make some little movements and your

822
00:49:54,759 –> 00:50:01,329
fingers and your toes hands and your

823
00:50:01,329 –> 00:50:06,220
feet your arms and your legs take a long

824
00:50:06,220 –> 00:50:09,029
stretch

825
00:50:15,750 –> 00:50:17,970
I’m bringing the arms back down by your

826
00:50:17,970 –> 00:50:22,140
side bend your knees roll yourself off

827
00:50:22,140 –> 00:50:24,600
to your right and pause here for a

828
00:50:24,600 –> 00:50:25,730
moment

829
00:50:25,730 –> 00:50:28,290
pausing to think of two things that

830
00:50:28,290 –> 00:50:32,790
you’re grateful for today two different

831
00:50:32,790 –> 00:50:36,950
things tonight you can

832
00:50:45,720 –> 00:50:48,640
amazing your left hand press yourself up

833
00:50:48,640 –> 00:50:56,680
gently to a comfortable seat sitting up

834
00:50:56,680 –> 00:50:59,020
nice and tall take our hands together an

835
00:50:59,020 –> 00:51:07,150
Anjali mudra mudra of reverence will

836
00:51:07,150 –> 00:51:09,880
close our practice this evening with the

837
00:51:09,880 –> 00:51:13,600
divine sound of ohm exhaling everything

838
00:51:13,600 –> 00:51:19,500
out inhale for ohm

839
00:51:30,910 –> 00:51:36,240
[Music]

840
00:51:38,890 –> 00:51:41,359
bring your hands to the forehead to

841
00:51:41,359 –> 00:51:43,070
remind us to have clear and loving

842
00:51:43,070 –> 00:51:47,210
thought our hands to the heart center to

843
00:51:47,210 –> 00:51:48,950
remind us to have clear and loving

844
00:51:48,950 –> 00:51:52,970
intention and our hands to the mouth to

845
00:51:52,970 –> 00:51:54,800
remind us to have clear and loving

846
00:51:54,800 –> 00:51:58,099
communication sending out this positive

847
00:51:58,099 –> 00:52:00,710
energy we created tonight all beings

848
00:52:00,710 –> 00:00:00,000
everywhere namaste

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