Yoga plus size

Curvy Yoga – Beginners Yoga

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hi welcome to the first curve some

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yogurt video this is for you to practice

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at home it’s something we have put

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together just to show you some basic

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moves that can be modified to your own

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level so you can practice at home safely

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firstly I’d recommend that you watch the

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video all the way through just to give

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you an idea of what’s going on and also

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if you can maybe practice at home with a

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friend just so you’ve got some normal

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support you just need a mat we’ve got

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some blocks but you can use books and

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other objects and a towel it’s really

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simple just make sure you drink lots of

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water take your time make sure if you’re

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gonna do a move you do the right and the

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left and make sure you breathe in

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through your nose out through the nose

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so just lie down on the floor and come

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into the Buster so allow your feet to be

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widen your hips allow your feet to block

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out and your palms to face up and bring

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your hands as close to your body as

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possible and just close your eyes

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bringing the chin down towards the chest

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as you come to your breath let’s just

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start to bring your awareness to your

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breath so what you can do here is start

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to count so on the inhale you can count

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to three and on the exhale again

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counting to three

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I’m just allowing yourself to be to feel

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supported by the floor and the earth as

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you relax all that happens here on the

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inhale is your body your belly rises and

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all the exhale belly falls just slowing

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everything down and then once you become

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comfortable with that cow you can add an

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additional count on so on the inhale

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inhale to account for and the same on

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the exhale making sure the inhale and

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the exhale are equal in duration so just

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keep your mind connected with the body

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to the year and the now are you in the

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house

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just let your body go now’s a good time

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actually that you can start to scan the

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body and sadly tension there I’ll just

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send the breath there just let it go

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joyless shows away from the ears said to

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start to slow everything down with any

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point you feel uncomfortable you can

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bend the knees placing the feet flat on

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the floor there you go just make

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yourself comfortable again

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just collapse the breath then you can

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take your count up to a cup of six when

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you become comfortable and the same with

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the exhale as well I need to extend your

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legs away again I will do a little scan

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of the body together so take a nice deep

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inhale breath you lift your right leg up

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just a few each of the floor they

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pointing the toes tense in release it

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release exhale gently lift your left leg

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up pointing your toes tensing and

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releasing squeeze your buttocks lifting

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your hips up

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instead release it now I’m gonna bring

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your hands into fists squeeze them nice

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and tightly tense tense tense release it

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now I’m gonna talk to shoulders up to

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both the ears

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tensing them and then release it now you

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squeeze all the muscles in the face the

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eyes the nose and the mouth with a nice

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and tightly tense

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pimp it and open the eyes open the mouth

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pocket understand and just let it go

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just close the eyes and relaxing very

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good just come out towards the breath

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then give it like a nice deep inhale

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breath and on the exhale allow your head

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to gently roll to the right and then Ian

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heading back to Center and then to the

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left

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inhaling back to Center

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I’m just doing that two more times with

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your own breath

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final time and coming back to a neutral

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position and start to bring the

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awareness to your body nos gonna start

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by reading the fingers and wriggly the

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toes just start to bring the awareness

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back then when you’re really going to

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bend your knees he’ll roll over to the

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left and coming into fetal position just

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like a few deep breaths there this point

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you can use a block and place it on your

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head

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it feel more comfortable just again

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focus on the breath and then when you’re

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ready gonna use your top to push

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yourself up and even come onto all fours

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bring the hands thoroughly

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underneath the shoulders really

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spreading the fingers and the knees

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thoroughly and with the hips and lift

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the Atlanta floor the tricky little neck

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in milder spots you know draw your navel

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in towards the spine as much as possible

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then reading ground just by not like an

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angry cat then as you exhale allow the

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Apple to come down and then when you do

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that six more times just allowing the

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spine to awaken we need root the hands

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into the floor awaken the spine nice and

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slowly synchronizing the movement with

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the breath

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Jabil time and when I come into Child’s

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Pose gonna bring the buckets down

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towards the heels if you need to block

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and take the block with you you can rest

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your forehead onto the block extend your

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hands forward block a large to create

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space you can use as many blocks you

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need in here there you go just try and

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put the bottles down towards the heels

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you really get that limp and spine but

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relax the shoulders so any point during

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the classical tire just come to this

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position of relaxation I’m just so

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focused on your breath again and then

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you’re going to walk the hands back

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towards the knees leave it gently roll

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up vertebra by vertebra by vertebra just

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allowing the head and the neck to come

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up laughs that’s it very good

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so we’re to come back on tour photos

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when you’re ready want to come into

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downward facing dog

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so you can use the blocks they come on

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to the knees again top the toes under

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lift in the knees up

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leave the hips up as high as possible

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make sure you’ve got a good place Locker

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hands on the Block nationalizes get it

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there you go and I want the feet a

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little bit towards the blocks

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I’m trying cut the heel towards the ball

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very good people feel it did sipar till

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I’m up the beat very good relaxing the

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shoulders away from the ears now in draw

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the stomach can be can you there you go

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now you’re going to bend the right knee

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and you gonna straighten in and then do

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the same with the left and just do that

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four more times just going from side to

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side allowing the hamstrings to lengthen

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working the heels down towards the floor

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very good then you’re going to walk the

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feet towards the hair and then you can

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bend the knees deeply if you need to you

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know you release the blocks and then

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grab the elbows and just sway from side

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to side if you want you can straighten

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the legs a little bit more there you go

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and just hang there for a few breaths

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there you go to hang there and just sway

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from side to side allowing the head to

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hang heavy that’s it just doing that two

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more times

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align the feet and then when you’re done

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you’re going to release the hand

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and then gently roll up vertebra by

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vertebra by vertebra the head and the

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neck

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coming up loss

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so now you going to turn around and face

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the front now I want to do is a make

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sure you become centered and find your

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foundation so you can stop your feet

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together and if that’s not possibly

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going to get your feet to the hip this

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is the path so you can do is turn the

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the feet out the toes out rather and

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then the heels and that’s the

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correctness of the feet

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now I’m going to go up the body by

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drawing the kneecaps up within the quads

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become engage now I’m going to tuck your

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tailbone under squeeze your buttocks and

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see yourself to come straight and now

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you’re going to draw the navel in as

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much as possible towards the back of the

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spine now individual the shoulders up

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towards the ears and it really lacks the

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hands down other hand heavy

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now you’re going to close the eyes and

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they’re going to feel yourself swayed

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walk forwards and sway backwards and

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once you feel centered you can open the

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eyes and that’s how you feel when you

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always come to start the standard

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sequence and now you’re going to turn

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back to the side and want to start the

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Sun Salutation sequence

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so you cap feet together or apart for

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this one sanitation so you’re gonna

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bring take a nice deep inhale breath

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engaging the cord then bring the hands

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out and up you’re gonna bring the power

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together looking up to the thumbs and do

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a slight backbend taking a hinge forward

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bring the hands out and then hands down

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and then to begin we come onto the

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fingertips keeping the torso nice and

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straight picking with there you go now

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bring the palms flat on the floor now

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going to pick the right leg back and

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then the left and bring walk the feet in

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a little bit to get the heels down

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toward the floor then you’re going to

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bend the right knee when you’re ready

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and end the left just pattern the feet

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out Jen you can do about four more times

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really put the hands into the block

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still possible and just one more time

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there you go now in a lot between the

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hands to the right leg forward

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and then the left and then going to

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bring the hand out and up to kind of

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bring the parts apart until a slight

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backbend and then come back up and then

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with these the hands down by your side

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so modification number two this time

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you’re going to do the same again so

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take a nice deep inhale breath and then

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bring the hands out and up the park

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started to a slight back then I’m gonna

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hinge forward hands out in it come onto

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the fingertips you’re going to move the

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blocks and bring the boss close together

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so this pump can have the hands in

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between the feet to make it a bit easier

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for you I’m going to step back with the

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right leg and then with the left and

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then if you need to walk the feet in

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again working towards getting the heels

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down towards the floor and then you can

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bend the knees and just doing that four

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times with your own breath shoulders

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away from the ears just do that two more

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times then looking between the hands

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I’m going to step the right leg forward

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and then the left I’m going to gently

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roll up vertebra in the hand out and

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then when you can arm the power to touch

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and then hand out and down by your side

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modification number three so feet

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together taken eyes and inhale breath

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00:16:56,910 –> 00:17:01,320
and bring your hands out and up I’ll

264
00:17:01,320 –> 00:17:06,030
start doing a slight backbend thing in

265
00:17:06,030 –> 00:17:10,040
the hand poured a hand out by your side

266
00:17:10,040 –> 00:17:15,150
and then come in down bend the knees and

267
00:17:15,150 –> 00:17:17,400
use the blocks of neepy they’re going to

268
00:17:17,400 –> 00:17:21,150
take the right leg back they can bend

269
00:17:21,150 –> 00:17:24,540
the knee and then believe that they’re

270
00:17:24,540 –> 00:17:29,400
out and then bending the knees and then

271
00:17:29,400 –> 00:17:31,070
bring them knees down towards the floor

272
00:17:31,070 –> 00:17:33,690
top the toes under and come to Child’s

273
00:17:33,690 –> 00:17:41,580
Pose just in the blocks for it to the

274
00:17:41,580 –> 00:17:44,580
blog and just relax in there so really

275
00:17:44,580 –> 00:17:48,300
put the hands into the floor getting the

276
00:17:48,300 –> 00:17:49,950
shoulders away from the ears I’m taking

277
00:17:49,950 –> 00:17:53,420
four deep breaths here

278
00:17:55,520 –> 00:17:58,520
inhaling

279
00:17:59,049 –> 00:18:04,360
and exhale two more times

280
00:18:04,360 –> 00:18:13,580
inhaling and exhaling final one inhale

281
00:18:13,580 –> 00:18:19,610
and exhale now I’m going to walk the

282
00:18:19,610 –> 00:18:22,669
hands back towards the feet and while

283
00:18:22,669 –> 00:18:25,549
you’re doing that you can start to

284
00:18:25,549 –> 00:18:30,769
reposition the blocks and you come up go

285
00:18:30,769 –> 00:18:32,840
back into downward facing dog so tuck

286
00:18:32,840 –> 00:18:34,940
the toes under coming onto all fours

287
00:18:34,940 –> 00:18:38,539
first of all lifting it knees up and the

288
00:18:38,539 –> 00:18:42,289
hips up towards the sky what the heels

289
00:18:42,289 –> 00:18:43,970
down listen we don’t have to pad the

290
00:18:43,970 –> 00:18:45,110
feet because the house should be nice

291
00:18:45,110 –> 00:18:46,880
and open up so that he is coming down

292
00:18:46,880 –> 00:18:49,039
towards the floor very good looking

293
00:18:49,039 –> 00:18:50,960
between the hands and bringing the right

294
00:18:50,960 –> 00:18:56,059
leg forward and then the left and then

295
00:18:56,059 –> 00:18:58,279
gently roll it up vertebra so bring the

296
00:18:58,279 –> 00:19:05,750
hands out and they come up palms touch

297
00:19:05,750 –> 00:19:08,630
to us lightmap in and then bring the

298
00:19:08,630 –> 00:19:11,710
hands out and down

299
00:19:19,159 –> 00:19:21,389
next what does a chair pose utkatasana

300
00:19:21,389 –> 00:19:23,039
it’s going to start with the feet

301
00:19:23,039 –> 00:19:24,870
together apart choose your option here

302
00:19:24,870 –> 00:19:27,600
they’re going to engage the core take a

303
00:19:27,600 –> 00:19:29,700
nice deep inhale breath and bend the

304
00:19:29,700 –> 00:19:33,470
knees and bring the hands up

305
00:19:33,529 –> 00:19:35,759
so maybe bend the knees tucking the

306
00:19:35,759 –> 00:19:38,220
tailbone under and engage the core there

307
00:19:38,220 –> 00:19:41,100
you go and let’s take it a few deep

308
00:19:41,100 –> 00:19:44,629
breaths here let’s do two more so inhale

309
00:19:44,629 –> 00:19:55,200
and exhale inhale and exhale

310
00:19:55,200 –> 00:19:56,820
they’re going to bring your hands

311
00:19:56,820 –> 00:19:58,289
together and bring them to your heart

312
00:19:58,289 –> 00:20:01,200
center and then here in from the ways

313
00:20:01,200 –> 00:20:07,019
that you come down I’m going to place

314
00:20:07,019 –> 00:20:10,399
your hands on the floor on the block

315
00:20:10,399 –> 00:20:12,870
Neela’s take step back with the right

316
00:20:12,870 –> 00:20:18,450
leg and then with the left into downward

317
00:20:18,450 –> 00:20:19,460
facing dog

318
00:20:19,460 –> 00:20:22,409
get the feet the parallel heels coming

319
00:20:22,409 –> 00:20:24,149
down very good really push back that’s

320
00:20:24,149 –> 00:20:24,629
it

321
00:20:24,629 –> 00:20:26,029
now look between the legs if you can

322
00:20:26,029 –> 00:20:29,009
between the legs and now the head on

323
00:20:29,009 –> 00:20:29,660
heavy

324
00:20:29,660 –> 00:20:32,270
and there take a nice deep inhale breath

325
00:20:32,270 –> 00:20:35,770
I’m gonna bring the right leg forward

326
00:20:35,770 –> 00:20:39,160
followed by the left

327
00:20:41,680 –> 00:20:43,940
in the hands then so bend the knees

328
00:20:43,940 –> 00:20:47,060
first and keeping the hands back up back

329
00:20:47,060 –> 00:20:49,250
into chair pose tipping the hands over

330
00:20:49,250 –> 00:20:53,360
the head and keep the knees bent that’s

331
00:20:53,360 –> 00:20:54,800
it get the chin away for the network

332
00:20:54,800 –> 00:20:56,660
there you go and then straighten the

333
00:20:56,660 –> 00:21:00,590
knees and bring the hands down heart

334
00:21:00,590 –> 00:21:11,600
center and hands down by your side now

335
00:21:11,600 –> 00:21:13,880
we’re going to do warrior two so come

336
00:21:13,880 –> 00:21:16,670
back to feeding Center and relax

337
00:21:16,670 –> 00:21:20,480
take a nice deep inhale breath I’m going

338
00:21:20,480 –> 00:21:23,630
to step the right leg back taking a big

339
00:21:23,630 –> 00:21:24,940
step

340
00:21:24,940 –> 00:21:27,500
keeping the toes facing forward there

341
00:21:27,500 –> 00:21:29,840
you go now either taking another deep

342
00:21:29,840 –> 00:21:31,910
inhale breath try get a torso straight

343
00:21:31,910 –> 00:21:35,090
gonna bring the hands up the shoulder

344
00:21:35,090 –> 00:21:36,680
height they’re here go both hands come

345
00:21:36,680 –> 00:21:38,630
up they’re going to look towards the

346
00:21:38,630 –> 00:21:42,440
front now just bend so I just bend the

347
00:21:42,440 –> 00:21:43,190
left knee

348
00:21:43,190 –> 00:21:45,290
so keep the back leg straight but bed

349
00:21:45,290 –> 00:21:47,210
that’s it try and give it to so nice and

350
00:21:47,210 –> 00:21:49,400
straight Baker just holding there before

351
00:21:49,400 –> 00:21:50,090
breaths

352
00:21:50,090 –> 00:21:54,370
just come back to Brad as you inhale

353
00:21:54,880 –> 00:22:03,600
exhale inhale and exhale two more times

354
00:22:03,600 –> 00:22:09,850
inhale and exhale negative the left toes

355
00:22:09,850 –> 00:22:14,800
in and turn the right toes out and we’re

356
00:22:14,800 –> 00:22:16,240
going to go the other side I look

357
00:22:16,240 –> 00:22:18,640
towards the right now bend in the right

358
00:22:18,640 –> 00:22:21,490
knee try and make the knees over the

359
00:22:21,490 –> 00:22:23,440
ankles of walking right but look bit

360
00:22:23,440 –> 00:22:25,330
forward a little bit more there you go

361
00:22:25,330 –> 00:22:26,140
that’s it

362
00:22:26,140 –> 00:22:28,450
torso nice and straight the game taking

363
00:22:28,450 –> 00:22:30,850
for deep rest I lift the left hand up a

364
00:22:30,850 –> 00:22:33,250
little bit there you go three more

365
00:22:33,250 –> 00:22:42,780
inhale and exhale two more inhale and

366
00:22:42,780 –> 00:22:49,090
exhale final breath inhale and X I’m not

367
00:22:49,090 –> 00:22:52,120
going to turn the right toes in the left

368
00:22:52,120 –> 00:22:54,820
toes out and then step the right leg

369
00:22:54,820 –> 00:22:57,060
forward

370
00:22:57,390 –> 00:23:02,200
and your hands down by your side and

371
00:23:02,200 –> 00:23:08,140
relax triangle pose trikanasana so

372
00:23:08,140 –> 00:23:09,970
coming back to your Center I’m going to

373
00:23:09,970 –> 00:23:11,920
step back a big step with your right leg

374
00:23:11,920 –> 00:23:17,950
and then keeping the front leg straight

375
00:23:17,950 –> 00:23:19,840
this time going to bring the hands up so

376
00:23:19,840 –> 00:23:24,100
they parallel towards the floor and now

377
00:23:24,100 –> 00:23:25,480
you’re going to hinge forward from the

378
00:23:25,480 –> 00:23:28,420
waist and bring the left hand on to the

379
00:23:28,420 –> 00:23:31,270
shin or where is comfortable now bring

380
00:23:31,270 –> 00:23:34,000
the right hand up the palm facing away

381
00:23:34,000 –> 00:23:35,830
from you and look up you can or look

382
00:23:35,830 –> 00:23:37,840
towards the side or what that’s it just

383
00:23:37,840 –> 00:23:40,450
taking four more deep breaths here now

384
00:23:40,450 –> 00:23:42,140
as you’re in here

385
00:23:42,140 –> 00:23:49,000
and exhale looking good inhale and

386
00:23:49,000 –> 00:23:53,420
exhale engage the core two more inhale

387
00:23:53,420 –> 00:23:56,690
and exhale

388
00:23:56,690 –> 00:24:02,180
final one inhale and exhale looking back

389
00:24:02,180 –> 00:24:03,470
down towards the floor

390
00:24:03,470 –> 00:24:08,050
now you’re going to bring the torso up

391
00:24:08,110 –> 00:24:10,580
my hands again parallel towards the

392
00:24:10,580 –> 00:24:14,240
floor now turn the left toes in the

393
00:24:14,240 –> 00:24:17,000
right toes out and this goes the other

394
00:24:17,000 –> 00:24:18,800
side there you go turn the back foot in

395
00:24:18,800 –> 00:24:20,360
a little bit more see if the back foot

396
00:24:20,360 –> 00:24:22,460
the toes going to walls the front lid

397
00:24:22,460 –> 00:24:23,840
lands that turn the toes of the Baptist

398
00:24:23,840 –> 00:24:25,490
that’s a little bit more a little bit

399
00:24:25,490 –> 00:24:27,260
more there you go that’s it now here

400
00:24:27,260 –> 00:24:31,430
into court from the waist and then bring

401
00:24:31,430 –> 00:24:33,470
in the right hand so where it feels

402
00:24:33,470 –> 00:24:35,930
comfortable we’re going to let the left

403
00:24:35,930 –> 00:24:38,900
hand up palm facing so see because if a

404
00:24:38,900 –> 00:24:41,030
thumb then look up the game taking for

405
00:24:41,030 –> 00:24:44,369
deep breath in

406
00:24:44,369 –> 00:24:53,820
and exhale inhale and exhale two more

407
00:24:53,820 –> 00:24:58,210
inhale and exhale

408
00:24:58,210 –> 00:25:03,399
final one inhale and exhale I look down

409
00:25:03,399 –> 00:25:05,559
towards the floor again now bring the

410
00:25:05,559 –> 00:25:09,309
Tessa octal upright position then turn

411
00:25:09,309 –> 00:25:13,119
the right toes in and left toes out

412
00:25:13,119 –> 00:25:16,330
let’s step in the right foot forward to

413
00:25:16,330 –> 00:25:18,549
join the left coming a hands back to

414
00:25:18,549 –> 00:25:20,529
heart center I’m gonna hands down by

415
00:25:20,529 –> 00:25:26,889
your side so into another variation now

416
00:25:26,889 –> 00:25:31,690
so calm stop your mat I mean it’s to get

417
00:25:31,690 –> 00:25:33,129
more space and then when you’re ready

418
00:25:33,129 –> 00:25:35,259
come back to fit in centered and take a

419
00:25:35,259 –> 00:25:38,639
dip the big step back with the right leg

420
00:25:38,639 –> 00:25:42,480
they’re gonna bring the hands parallel

421
00:25:42,480 –> 00:25:45,940
gonna burn the left knee I’m going to

422
00:25:45,940 –> 00:25:49,649
bring the left hand onto the thigh and

423
00:25:49,649 –> 00:25:51,759
then you’re gonna bring the right hand

424
00:25:51,759 –> 00:25:55,600
up and then look up and there you go I’m

425
00:25:55,600 –> 00:25:57,309
just taking four so bring the hand over

426
00:25:57,309 –> 00:25:58,690
a little bit more there you go keep

427
00:25:58,690 –> 00:25:59,649
knees straight when I was in the

428
00:25:59,649 –> 00:26:01,869
shoulder it’s holding here for two more

429
00:26:01,869 –> 00:26:04,220
breaths as you inhale

430
00:26:04,220 –> 00:26:13,460
and exhale inhale and exhale one more

431
00:26:13,460 –> 00:26:17,549
inhale and X and look down towards the

432
00:26:17,549 –> 00:26:20,009
floor then bring the torso up to an

433
00:26:20,009 –> 00:26:24,269
upright position I’m going to turn the

434
00:26:24,269 –> 00:26:28,070
left toes in and then turn the right out

435
00:26:28,070 –> 00:26:30,480
let’s go the other side you’re going to

436
00:26:30,480 –> 00:26:33,809
bend the right knee then bringing the

437
00:26:33,809 –> 00:26:35,549
right for us so take that and leg a

438
00:26:35,549 –> 00:26:37,259
little bit more forwards there so you

439
00:26:37,259 –> 00:26:38,850
get the knee in line with the ankle

440
00:26:38,850 –> 00:26:39,859
that’s it

441
00:26:39,859 –> 00:26:42,090
then you’ve been doing the forearm down

442
00:26:42,090 –> 00:26:44,850
on two and goes the corporate the hand

443
00:26:44,850 –> 00:26:49,710
up with the palm down there you go

444
00:26:49,710 –> 00:26:55,309
taking four deep breaths inhale and

445
00:26:55,309 –> 00:27:04,220
exhale inhale and exhale two more times

446
00:27:04,220 –> 00:27:12,270
inhale and exhale final one in

447
00:27:12,270 –> 00:27:17,820
and exhale now looking down to the floor

448
00:27:17,820 –> 00:27:20,370
then bring in the tosser Upton our

449
00:27:20,370 –> 00:27:23,820
proposition then turn in the right toes

450
00:27:23,820 –> 00:27:28,220
in the left toes up and stepping forward

451
00:27:28,220 –> 00:27:32,330
and hands down by your side very good

452
00:27:32,330 –> 00:27:35,670
item segment of the class so going to

453
00:27:35,670 –> 00:27:37,530
start off with tree purse have become a

454
00:27:37,530 –> 00:27:40,470
nice and centered reading routine beings

455
00:27:40,470 –> 00:27:42,270
the floor it’s really push into the

456
00:27:42,270 –> 00:27:44,490
right foot I’m going to lift the left

457
00:27:44,490 –> 00:27:48,059
leg up and turn it out so option one

458
00:27:48,059 –> 00:27:51,150
here is to have the toes gently relaxed

459
00:27:51,150 –> 00:27:53,309
against the floor turn the left leg up

460
00:27:53,309 –> 00:27:55,530
to keep the hips nice and parallel if

461
00:27:55,530 –> 00:27:57,840
you bring your hands to heart center

462
00:27:57,840 –> 00:28:00,420
and I’ll hold here for two breaths to

463
00:28:00,420 –> 00:28:04,380
begin with in this option if it feels

464
00:28:04,380 –> 00:28:07,170
comfortable it can take the leg up and a

465
00:28:07,170 –> 00:28:09,450
bit higher but keep it below the knee

466
00:28:09,450 –> 00:28:12,300
again there you go taking two more deep

467
00:28:12,300 –> 00:28:15,450
breaths really get the hips level the

468
00:28:15,450 –> 00:28:16,860
same with the shoulders engaging the

469
00:28:16,860 –> 00:28:18,870
course much as possible taking one more

470
00:28:18,870 –> 00:28:25,470
breath as you inhale and exhale then

471
00:28:25,470 –> 00:28:28,410
release in the left leg releasing the

472
00:28:28,410 –> 00:28:30,870
hands and let’s go to the other side so

473
00:28:30,870 –> 00:28:32,340
really rooting to the left foot this

474
00:28:32,340 –> 00:28:35,520
time find your balance and when you’re

475
00:28:35,520 –> 00:28:38,040
ready you’re gonna lift the right leg up

476
00:28:38,040 –> 00:28:42,830
to choose your option here again gently

477
00:28:48,740 –> 00:28:51,270
there you go just holding here the ball

478
00:28:51,270 –> 00:28:57,720
breath as you inhale and exhale two more

479
00:28:57,720 –> 00:29:03,780
breaths inhale and exhale and then

480
00:29:03,780 –> 00:29:07,380
release in the right leg and then bring

481
00:29:07,380 –> 00:29:10,710
the hands down the center now I’m gonna

482
00:29:10,710 –> 00:29:13,460
go into Eagle pose

483
00:29:13,460 –> 00:29:17,130
so feet together and then you’re going

484
00:29:17,130 –> 00:29:19,080
to bring your hands overhead on an

485
00:29:19,080 –> 00:29:21,210
inhale breath so we can write on the

486
00:29:21,210 –> 00:29:22,890
flaps you’re going to really try and

487
00:29:22,890 –> 00:29:24,150
bring the elbows down as much as

488
00:29:24,150 –> 00:29:26,130
possible there you go I’m gonna bend the

489
00:29:26,130 –> 00:29:28,320
knees and sit down like a signature just

490
00:29:28,320 –> 00:29:30,600
go as far as you can then when you’re

491
00:29:30,600 –> 00:29:32,940
ready take a nice inhale breath lift the

492
00:29:32,940 –> 00:29:37,200
right leg up and over there you go

493
00:29:37,200 –> 00:29:37,980
that’s it

494
00:29:37,980 –> 00:29:39,330
bend the knee a little bit more just

495
00:29:39,330 –> 00:29:41,640
taking two more deep breaths here

496
00:29:41,640 –> 00:29:48,960
inhaling and exhaling one more

497
00:29:48,960 –> 00:29:53,350
and eggs have i’ve never least and right

498
00:29:53,350 –> 00:29:57,040
leg and then on rapidly arms let’s go

499
00:29:57,040 –> 00:29:59,290
straight the other side i wrap in the

500
00:29:59,290 –> 00:30:01,630
room left I mean right I put the elbows

501
00:30:01,630 –> 00:30:04,150
down engage the core sit down again to

502
00:30:04,150 –> 00:30:05,980
go living deeper this time keeping me

503
00:30:05,980 –> 00:30:08,230
here to never lift the left leg up and

504
00:30:08,230 –> 00:30:08,860
over

505
00:30:08,860 –> 00:30:10,300
we’ve been cutting across at the knees

506
00:30:10,300 –> 00:30:12,670
and you get it angles but before this

507
00:30:12,670 –> 00:30:14,680
not hooking just point the toes and

508
00:30:14,680 –> 00:30:16,030
sending tension that’s it

509
00:30:16,030 –> 00:30:17,710
bending the right needle bit more they

510
00:30:17,710 –> 00:30:20,140
go looking good try and bring the right

511
00:30:20,140 –> 00:30:22,720
board keeping both his level taking two

512
00:30:22,720 –> 00:30:28,210
more breaths as you inhale and exhale

513
00:30:28,210 –> 00:30:31,380
one more in there

514
00:30:31,380 –> 00:30:38,010
and XF now unwind in the legs straighten

515
00:30:38,010 –> 00:30:43,770
it and the arms as well I’m going to

516
00:30:43,770 –> 00:30:45,179
show you another option here where you

517
00:30:45,179 –> 00:30:47,220
can use a prop if you’re not able to

518
00:30:47,220 –> 00:30:55,830
grab there you go now you’re gonna walk

519
00:30:55,830 –> 00:30:57,870
the hands toward each other at some

520
00:30:57,870 –> 00:31:00,720
stage then the knees and you lift the

521
00:31:00,720 –> 00:31:02,429
right leg up and over try and go a

522
00:31:02,429 –> 00:31:04,020
little bit deeper this time keep doing

523
00:31:04,020 –> 00:31:05,159
it the second time

524
00:31:05,159 –> 00:31:09,570
Roxette is taking your time then point

525
00:31:09,570 –> 00:31:11,520
the toes put on a half of one breath

526
00:31:11,520 –> 00:31:13,590
here this time and then bend the knee a

527
00:31:13,590 –> 00:31:14,070
little bit more

528
00:31:14,070 –> 00:31:16,530
that said the chest away from the thigh

529
00:31:16,530 –> 00:31:22,710
and then release it very good and let’s

530
00:31:22,710 –> 00:31:36,809
do the other side left leg up and over

531
00:31:36,809 –> 00:31:38,909
this time really really is the the right

532
00:31:38,909 –> 00:31:41,370
foot spread your toes I’m feeling nice

533
00:31:41,370 –> 00:31:43,970
and still

534
00:31:46,950 –> 00:31:49,900
if you feel unstable can always use them

535
00:31:49,900 –> 00:31:52,270
as an option here just taking one more

536
00:31:52,270 –> 00:31:57,730
Brad and then release it now this okay

537
00:31:57,730 –> 00:31:59,620
to fall out if you just get back in

538
00:31:59,620 –> 00:32:02,080
again that’s the nature of yoga and then

539
00:32:02,080 –> 00:32:11,980
releasing now next we’ll do balancing

540
00:32:11,980 –> 00:32:14,650
stick so bring the feet together I’m

541
00:32:14,650 –> 00:32:16,450
going to bring the hands over your head

542
00:32:16,450 –> 00:32:18,370
the palms better touch going to

543
00:32:18,370 –> 00:32:19,960
interlace the fingers and release the

544
00:32:19,960 –> 00:32:21,460
inner things and crossing the fast

545
00:32:21,460 –> 00:32:24,370
lengthen the arms up and the elbows are

546
00:32:24,370 –> 00:32:26,170
locked and I took a big step forward

547
00:32:26,170 –> 00:32:28,780
with the right now they’re going to lift

548
00:32:28,780 –> 00:32:31,120
the left leg up I’m going to hinge from

549
00:32:31,120 –> 00:32:33,340
the waist and come down but wherever you

550
00:32:33,340 –> 00:32:34,750
go with this quarter you want to keep a

551
00:32:34,750 –> 00:32:37,150
straight line from the fingertips down

552
00:32:37,150 –> 00:32:39,070
to the token to hold here try and get

553
00:32:39,070 –> 00:32:40,990
both its level and hold for the last

554
00:32:40,990 –> 00:32:48,240
five four three two one stepping back

555
00:32:48,240 –> 00:32:50,500
keep the arms over the head and this

556
00:32:50,500 –> 00:32:52,720
time going to take the left leg forth

557
00:32:52,720 –> 00:32:55,120
then point the top of the right toes and

558
00:32:55,120 –> 00:32:56,770
coming down in a straight line

559
00:32:56,770 –> 00:32:58,750
imagine you’re being pulled 14 people

560
00:32:58,750 –> 00:33:00,790
backwards but maintain that straight and

561
00:33:00,790 –> 00:33:02,650
I roll the right hip down keeping

562
00:33:02,650 –> 00:33:04,510
buglets level pointing the toes and

563
00:33:04,510 –> 00:33:09,340
again holding for five four three two oh

564
00:33:09,340 –> 00:33:14,450
I’m stepping back then arms down by

565
00:33:14,450 –> 00:33:18,020
five excellent so now I’m going to

566
00:33:18,020 –> 00:33:19,580
transition down to the floor for the

567
00:33:19,580 –> 00:33:22,490
final part of class so engage your core

568
00:33:22,490 –> 00:33:25,490
take a nice inhale breath and then start

569
00:33:25,490 –> 00:33:30,710
to roll down go nice and slowly bend

570
00:33:30,710 –> 00:33:39,170
your knees even you – it’s coming

571
00:33:39,170 –> 00:33:42,770
forward walking the hands forward and

572
00:33:42,770 –> 00:33:47,540
coming onto the toes if you need to when

573
00:33:47,540 –> 00:33:50,600
you ready just bend the knees and coming

574
00:33:50,600 –> 00:33:52,630
back onto all fours

575
00:33:52,630 –> 00:33:55,880
and I relax in Child’s Pose and walk the

576
00:33:55,880 –> 00:33:57,610
hands forward

577
00:33:57,610 –> 00:34:00,140
but you can use the block anything later

578
00:34:00,140 –> 00:34:06,290
just taking for deep breaths here relax

579
00:34:06,290 –> 00:34:11,580
the shoulders and lengthen the spine

580
00:34:11,580 –> 00:34:25,489
and taking three in it again and exhale

581
00:34:25,489 –> 00:34:32,330
final one inhale and exhale

582
00:34:32,330 –> 00:34:34,679
I’m now going to walk the hands back

583
00:34:34,679 –> 00:34:41,130
towards the feet and gently rolling up

584
00:34:41,130 –> 00:34:48,659
vertebra by vertebra by vertebra then

585
00:34:48,659 –> 00:34:50,310
you can move the block out of the way

586
00:34:50,310 –> 00:34:52,350
when I come into a pose called fix firm

587
00:34:52,350 –> 00:34:54,570
pose she would come to top of your mat

588
00:34:54,570 –> 00:34:56,420
you got plenty of space you can go back

589
00:34:56,420 –> 00:34:59,340
in the ring the knees together or keep

590
00:34:59,340 –> 00:35:01,590
them apart open the feet to try and get

591
00:35:01,590 –> 00:35:03,870
the hips damping heals you can use your

592
00:35:03,870 –> 00:35:07,710
hands to move the car to create more

593
00:35:07,710 –> 00:35:11,400
space and you can it’s okay to stay up

594
00:35:11,400 –> 00:35:14,040
right here bring the hands onto the feet

595
00:35:14,040 –> 00:35:15,390
if you cannot keep the hands on the

596
00:35:15,390 –> 00:35:17,970
thighs I’ll just come back to your

597
00:35:17,970 –> 00:35:20,430
breath and feel a gentle stretch along

598
00:35:20,430 –> 00:35:21,900
the front of the thighs you’re getting

599
00:35:21,900 –> 00:35:23,880
strengthen the ankles as well I’m going

600
00:35:23,880 –> 00:35:26,070
to take the posture back and then take a

601
00:35:26,070 –> 00:35:27,930
deeper are they can start to bend the

602
00:35:27,930 –> 00:35:30,570
elbows and you support the elbows and

603
00:35:30,570 –> 00:35:34,640
coming down so we feel comfortable

604
00:35:37,300 –> 00:35:40,190
I’m just relaxing they’re taking two

605
00:35:40,190 –> 00:35:42,530
more deep breaths so any point you feel

606
00:35:42,530 –> 00:35:44,030
that that might be too much you can

607
00:35:44,030 –> 00:35:45,920
always use a block under the buttocks if

608
00:35:45,920 –> 00:35:47,620
you can’t at the buttocks down like

609
00:35:47,620 –> 00:35:50,450
that’s being demonstrated here use the

610
00:35:50,450 –> 00:35:54,230
hard a little bit to come back up took a

611
00:35:54,230 –> 00:35:59,630
few breaths here we’re going to do camel

612
00:35:59,630 –> 00:36:03,350
pose to the deep back baby color on to

613
00:36:03,350 –> 00:36:06,950
the knees keeping the feet stick things

614
00:36:06,950 –> 00:36:09,740
apart the same with the LEAs as well you

615
00:36:09,740 –> 00:36:11,750
might just stay upright here and try and

616
00:36:11,750 –> 00:36:13,610
get the hips to come forward and do a

617
00:36:13,610 –> 00:36:15,470
bit good a nice stretch to the front of

618
00:36:15,470 –> 00:36:17,750
the body just take this deep pick it up

619
00:36:17,750 –> 00:36:20,570
in the hands on the hips the fingers

620
00:36:20,570 –> 00:36:23,300
based on them down to the floor and then

621
00:36:23,300 –> 00:36:25,370
fondling outside squeeze the elbows

622
00:36:25,370 –> 00:36:27,530
closer I’m going to put the hips a

623
00:36:27,530 –> 00:36:29,060
little bit more forward they’re going to

624
00:36:29,060 –> 00:36:33,350
drop the head back and they go because

625
00:36:33,350 –> 00:36:35,570
they hear is vault door working the

626
00:36:35,570 –> 00:36:37,819
posture nice and deeply

627
00:36:37,819 –> 00:36:39,709
if you feel as they can go liquid deep

628
00:36:39,709 –> 00:36:41,180
but keep the hips port but bring the

629
00:36:41,180 –> 00:36:44,019
hands down look up in the heels the

630
00:36:44,019 –> 00:36:46,489
farms are the outside things inside they

631
00:36:46,489 –> 00:36:49,670
keep hips coming forth feel the France W

632
00:36:49,670 –> 00:36:51,829
open get that compression in the lower

633
00:36:51,829 –> 00:36:54,619
part of the back of the spine there you

634
00:36:54,619 –> 00:36:55,180
go

635
00:36:55,180 –> 00:36:58,549
it may filthy or dizzy but just commbuys

636
00:36:58,549 –> 00:37:00,559
the breath and then to come out you’re

637
00:37:00,559 –> 00:37:02,299
going to place the hands I want the hips

638
00:37:02,299 –> 00:37:04,670
come back up to up my position it can

639
00:37:04,670 –> 00:37:08,449
sit down on the heels and take a few

640
00:37:08,449 –> 00:37:11,259
deep breaths here

641
00:37:11,890 –> 00:37:14,449
now we’re going to get the counter pose

642
00:37:14,449 –> 00:37:20,299
and a child’s pose so give us a little

643
00:37:20,299 –> 00:37:26,269
space bring the bottoms down toward the

644
00:37:26,269 –> 00:37:28,630
heels

645
00:37:33,130 –> 00:37:39,109
relaxing here narrow in the hips release

646
00:37:39,109 –> 00:37:45,259
down father’s face down taking two more

647
00:37:45,259 –> 00:37:57,619
breaths and then going to walk the hands

648
00:37:57,619 –> 00:38:01,119
back to Wasson ease

649
00:38:01,299 –> 00:38:04,700
we come into the final few postures now

650
00:38:04,700 –> 00:38:07,069
just gently roll it up vertebra by

651
00:38:07,069 –> 00:38:11,599
vertebra and then you’re going to bring

652
00:38:11,599 –> 00:38:13,190
the legs forward so you can bring the

653
00:38:13,190 –> 00:38:16,760
hands inside your body will come forward

654
00:38:16,760 –> 00:38:20,869
and just transition to the floor let’s

655
00:38:20,869 –> 00:38:22,400
do a head to knee we’re stretching both

656
00:38:22,400 –> 00:38:24,829
Janish your asana with paddle asanas

657
00:38:24,829 –> 00:38:26,240
you’re going to remove the fleshy parts

658
00:38:26,240 –> 00:38:27,710
of our tips look at the hips on the

659
00:38:27,710 –> 00:38:31,430
floor keeping the feet nice and flexed

660
00:38:31,430 –> 00:38:33,559
we’ll keep the front out of the right

661
00:38:33,559 –> 00:38:38,329
leg forward and then then the left bring

662
00:38:38,329 –> 00:38:42,230
the soldal against the right leg I’m

663
00:38:42,230 –> 00:38:43,670
going to bring the hands on outside the

664
00:38:43,670 –> 00:38:47,299
body bring the hands up engage corn and

665
00:38:47,299 –> 00:38:49,220
come forward and see with the hands land

666
00:38:49,220 –> 00:38:50,960
you can just grab the ankle to try and

667
00:38:50,960 –> 00:38:54,290
make sure that both the shoulders in

668
00:38:54,290 –> 00:38:57,440
alignment just get the chest just coming

669
00:38:57,440 –> 00:38:59,540
for deeply lengthened spine taking two

670
00:38:59,540 –> 00:39:01,450
more breaths here

671
00:39:01,450 –> 00:39:07,780
inhaling and exhaling one more time

672
00:39:07,780 –> 00:39:10,780
inhaling

673
00:39:11,160 –> 00:39:14,790
eggs and in the bring the hands back up

674
00:39:14,790 –> 00:39:17,820
an inhale breath extend the left leg for

675
00:39:17,820 –> 00:39:19,770
12 and the brightness go to the other

676
00:39:19,770 –> 00:39:21,900
side again if you need to convert a

677
00:39:21,900 –> 00:39:24,420
threshing pass the bottles and engine

678
00:39:24,420 –> 00:39:28,980
forward just go into worst comfortable

679
00:39:28,980 –> 00:39:32,010
for you today now say cue the chin

680
00:39:32,010 –> 00:39:36,480
forward limp in the neck I’m taking four

681
00:39:36,480 –> 00:39:37,800
whole crowds here

682
00:39:37,800 –> 00:39:48,720
as you inhale onto X inhale and exhale

683
00:39:48,720 –> 00:39:50,780
Tibble crafts

684
00:39:50,780 –> 00:39:54,870
inhale and exhale

685
00:39:54,870 –> 00:40:01,890
final one inhale it and exhale bring the

686
00:40:01,890 –> 00:40:04,710
hands back up your hands down by your

687
00:40:04,710 –> 00:40:07,590
side X in both legs fold so let’s do

688
00:40:07,590 –> 00:40:09,450
paschimottanasana so extend both legs

689
00:40:09,450 –> 00:40:11,970
forward flex the feet back towards your

690
00:40:11,970 –> 00:40:13,560
face when you’re ready take a nice

691
00:40:13,560 –> 00:40:17,250
inhale breath bring the hands up now

692
00:40:17,250 –> 00:40:20,040
hinge for from the waist and use your

693
00:40:20,040 –> 00:40:22,020
index and middle fingers to grab the big

694
00:40:22,020 –> 00:40:24,330
toes there you go now inhale straight up

695
00:40:24,330 –> 00:40:26,670
and lengthen and as you exhale create

696
00:40:26,670 –> 00:40:28,380
more space and try and come in a bit

697
00:40:28,380 –> 00:40:30,180
more forwards so you can bend the elbow

698
00:40:30,180 –> 00:40:32,190
slightly there you go hoping to come

699
00:40:32,190 –> 00:40:33,720
little bit for now chin a little bit in

700
00:40:33,720 –> 00:40:37,830
keep your neck straight and taking two

701
00:40:37,830 –> 00:40:40,490
more breaths here

702
00:40:40,490 –> 00:40:47,390
one more inhaling and exhaling and an

703
00:40:47,390 –> 00:40:50,750
inhale bring the hands up and then bring

704
00:40:50,750 –> 00:40:53,780
the hands out and down by your side very

705
00:40:53,780 –> 00:40:57,740
good now when it come into savasana it

706
00:40:57,740 –> 00:41:02,110
going to bring the hands over your chest

707
00:41:02,110 –> 00:41:04,400
make sure you complete on your Maps if

708
00:41:04,400 –> 00:41:06,440
it will need to adjust itself or do so

709
00:41:06,440 –> 00:41:11,210
now I’m going to use your chord try it

710
00:41:11,210 –> 00:41:14,720
gently bring yourself down towards the

711
00:41:14,720 –> 00:41:16,250
foot that’s too much come bring the hand

712
00:41:16,250 –> 00:41:18,230
out and use your elbows to bring

713
00:41:18,230 –> 00:41:19,880
yourself down towards the floor in a

714
00:41:19,880 –> 00:41:23,120
safe and comfortable way that’s it try

715
00:41:23,120 –> 00:41:25,550
and keep the other floor very good now I

716
00:41:25,550 –> 00:41:28,520
release the hands allowed the part that

717
00:41:28,520 –> 00:41:32,360
lays up close my eyes allow the feet to

718
00:41:32,360 –> 00:41:36,470
flop out as you completely relax now

719
00:41:36,470 –> 00:41:38,840
align the body comes up all the benefits

720
00:41:38,840 –> 00:41:41,600
from your practice today to stop

721
00:41:41,600 –> 00:41:44,690
focusing on the breath not allowing your

722
00:41:44,690 –> 00:41:47,540
mind to race away just keeping your

723
00:41:47,540 –> 00:41:50,550
attention here to the here and the now

724
00:41:50,550 –> 00:41:56,440
as you inhale the belly rises as you

725
00:41:56,440 –> 00:41:58,740
exhale any Falls

726
00:41:58,740 –> 00:42:01,690
and just your general scan of the body

727
00:42:01,690 –> 00:42:06,369
from the toes to the top of the head see

728
00:42:06,369 –> 00:42:08,260
there’s any tension there if that needs

729
00:42:08,260 –> 00:42:10,869
to send the breath there just let it go

730
00:42:10,869 –> 00:42:15,070
just leaning nice and support it as you

731
00:42:15,070 –> 00:42:40,869
relax take it two more breaths here the

732
00:42:40,869 –> 00:42:44,500
profit equal both the inhale and the

733
00:42:44,500 –> 00:42:46,530
exhale

734
00:42:51,240 –> 00:42:54,060
next can have you taken along ahead to

735
00:42:54,060 –> 00:42:57,290
roll to the left this time

736
00:43:01,460 –> 00:43:13,530
Center and then to the right center I

737
00:43:13,530 –> 00:43:16,589
just do that two more times with your

738
00:43:16,589 –> 00:43:25,020
own breath each time trying to get the

739
00:43:25,020 –> 00:43:49,349
air down to the floor Idaho to a huge

740
00:43:49,349 –> 00:44:03,450
position two rows here then start to

741
00:44:03,450 –> 00:44:04,770
bring the awareness about your body

742
00:44:04,770 –> 00:44:07,220
budget every little fingers

743
00:44:07,220 –> 00:44:13,640
and the toes and then when you’re ready

744
00:44:13,640 –> 00:44:15,170
just take whatever stretch you want

745
00:44:15,170 –> 00:44:17,900
within the arms over the hair extend the

746
00:44:17,900 –> 00:44:19,579
legs away just do what feels comfortable

747
00:44:19,579 –> 00:44:22,160
and right there body right now

748
00:44:22,160 –> 00:44:28,660
bend the knees all just relaxing and

749
00:44:28,660 –> 00:44:30,680
then when you’re ready going to roll

750
00:44:30,680 –> 00:44:35,089
over onto your side like a fetal

751
00:44:35,089 –> 00:45:01,880
position then when you’re ready going to

752
00:45:01,880 –> 00:45:06,640
take your top hand and push yourself up

753
00:45:07,750 –> 00:45:15,170
commented a/c position wait you feel

754
00:45:15,170 –> 00:45:17,650
comfortably

755
00:45:18,800 –> 00:45:21,020
let’s extend it or cross which happily

756
00:45:21,020 –> 00:45:23,120
for cops went over there you go if you

757
00:45:23,120 –> 00:45:24,770
need any props you can do so as well

758
00:45:24,770 –> 00:45:26,510
they’re going to bring your hands to

759
00:45:26,510 –> 00:45:28,640
heart center now close your eyes with an

760
00:45:28,640 –> 00:45:31,670
end or cross three deep breaths be pain

761
00:45:31,670 –> 00:45:36,860
in for the load and exhaling for the

762
00:45:36,860 –> 00:45:48,110
nose two more inhaling and exhaling five

763
00:45:48,110 –> 00:45:56,020
time inhaling and exhaling and then

764
00:45:56,020 –> 00:46:03,260
gently open your eyes to find out more

765
00:46:03,260 –> 00:46:05,630
about the size yoga in London go to

766
00:46:05,630 –> 00:46:08,660
curve some yoga and hashtag on Twitter

767
00:46:08,660 –> 00:46:10,730
and Instagram also you can find more

768
00:46:10,730 –> 00:46:13,510
about Donna at Donna Noble Cobra okay

769
00:46:13,510 –> 00:00:00,000
only okay

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