Yoga rock

Rock ‘n’ Flow Video

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hi everybody my name is Eric Paschal and

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welcome to your yoga rocks program where

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we’re gonna make your home or wherever

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you’re doing this a love laboratory

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we’re not gonna worry about what we

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can’t do we’re gonna celebrate what we

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can do we’re not gonna bring to our mats

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what we do know we’re gonna be open to

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what we don’t know and together we’re

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gonna soar we’re gonna explore until we

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land peacefully right on shore and the

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place we ought to be let’s get going

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right now we’re starting in a

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comfortable seated position our eyes are

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closed and we’re just gonna start moving

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side to side softly and slowly allowing

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your body your upper body to move just

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like a pendulum swinging moving your

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head from side to side please allow your

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eyes to close this program is not about

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our vanity but it’s about our sanity and

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here we get going we’re gonna start to

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make our movements a little bigger a

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little brighter by just dropping your

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upper body to the left side of the room

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circling down and around and coming all

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the way up through the right side making

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a long full circle opening up the spine

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moving through the hips and getting

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ourselves here

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let’s start to change the direction of

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the circle and again just let it flow

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listening to the music following your

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breath and creating a space here where

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you’re comfortable in your own skin come

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all the way up through Center and

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together let’s reach our arms up to the

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sky we’re gonna point our face up to the

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thumbs we’ll take one more big breath in

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and then exhale roll forward and down

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onto our hands and knees table pose as

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we get into table pose see that the

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shoulders and the chest and the hips are

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square to the earth and go ahead and

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lift the left knee up should feel this

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in your obliques and hip flexors and

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then pull the left knee down towards the

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right knee again lift it up and squeeze

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just opening the hips and down and up

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again one more round and down this time

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as we bring it up just rotate the knees

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forward making small circles and then

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backwards don’t worry about your range

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of motion or how far you can go

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physically hold it and then extend the

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left leg straight behind reach the right

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arm forward take a big breath in and

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crack a smile

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and then with an exhale bring the right

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hand behind the head

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open the chest up towards the right side

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of the room and with an exhale pull the

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left knee in bring the right elbow to

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the left knee

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good squeeze through the low belly then

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inhale get open again long and strong

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exhale bring it in and squeeze nice and

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tight one more time open long and strong

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and exhale squeeze in inhale straighten

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the right arm forward the left leg back

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and exhale drop the right hand down curl

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the right toes under lift your sweet

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butt up to the sky extending with your

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left leg all the way up so you come into

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a one-leg dog relax the face the neck

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and the jaw squeeze through the arms

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mmm

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drop the left foot down slow gentle take

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a breath in you’re doing great

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drop the knees down to the earth and on

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an inhale lift the right knee out to the

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right

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bend the knee you’re doing great

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and exhale right knee to the left inhale

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pull it up keep the arm straight both oh

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I’m sturdy good exhale pull it down feel

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the difference keep the hips squared

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inhale pull it up squeeze exhale take it

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down inhale bring it up and now let’s

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rotate that hip forward forward around

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and let’s reverse it

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from here pull the right knee up extend

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the right leg back reach the left arm

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out in front of you keep lifting nice

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and tall

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next exhale bring the left hand behind

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the head turn the chest out to the left

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take a big breath in and exhale pull it

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in and squeeze inhale open up again get

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as long as big as you can

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exhale squeeze as tight as you can one

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more time inhale open up exhale close

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and together on this inhale we open back

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up as we extend the left arm forward

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next exhale plant the left hand down

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throw the left toes under hike your butt

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up to the sky press all the way up

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through the right heel squeeze through

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the arms and at the same time that we’re

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working hard everybody it’s like we’re

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hardly working not because this isn’t

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difficult but because we’re bringing a

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joy and a lightness and a fun to this

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next exhale drop the right foot down

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take a big breath in and together on an

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exhale let’s bend the knees look forward

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and walk or float the feet up to the

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hands toes are touching breathe in lift

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the chest halfway peak forward exhale

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fall forward hug it in tight everybody

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big breath in

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grab the right wrist step out to the

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right fall down and around a full circle

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come up step the legs together grab the

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left wrist ball to the right circle all

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the way down and around come all the way

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up arms up and then exhale fall forward

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and down big breath in lift the chest

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walk or float the feet back and lower

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through push up let the elbows hug in

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towards the ribcage lower slowly use

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your knees if you need to breathe in and

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come into up dog stretch the spine and

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exhale into down dog come into plank

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position squeeze to the back of the

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shoulders lift through the two corners

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of you little mo and with an exhale

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either bring the right knee to the right

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tricep and step it back or lower and

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bring the right knee to the right tricep

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come up and step it back left side

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either tap while in plank or lower

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through push-up tap and come up let’s

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try that one more time come on everybody

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let me see it oh and then back to down

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dog take a huge breath in and let’s pray

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we don’t have to do that again

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sorry prayers weren’t answered one more

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round bend the knees look forward float

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the feet up to the hands toes touch

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breathe in lift the chest exhale fall

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forward inhale reach the arms up over

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the head you know it’s a privilege just

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to be able to move everybody enjoy the

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privilege so many people can’t move at

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all and we’re not one of them grab the

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right wrist step out to the right fall

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down and around a full circle come up

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step the legs together grab the left

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wrist step out to the left fall to the

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right circle all the way down and around

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come all the way up step the legs

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together and then exhale fall forward

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and down last round big breath in fill

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the lungs take your time and then exhale

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walk or float the feet back if you’re a

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little behind or ahead of my call no

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worries inhale

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lit up we’re not in a hurry exhale to

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down dog

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in fact we’re on the high road today

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everybody and we’re gonna stay there

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quality care for all of us come to the

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top of a push-up with an exhale either

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lower through the push-up

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tapping knee to tricep right side or

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stay in plank and then second round

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lower left knee come up lower come up

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left knee and come back into down dog

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take a long breath in we’re gonna start

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building now exhale bend the knees look

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forward walk or float the feet up to the

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hands breathe in and lift the chest

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taste the sweetness of being alive and

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don’t settle for anything less fall

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forward and dig in bend the knees drop

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your seat and let’s come up to a sweet

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little dancing chair where we move so

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sweetly so essentially we start to make

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ourselves blush hmm take one more big

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breath in and together with an exhale

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let’s fall forward and down lower and

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empty big inhale lift the chest halfway

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exhale shoot those feet back and let’s

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dig in through a push-up

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big breath in tune in turn on B here

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exhale to down dog lift the left foot up

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to the sky y’all perfect step the left

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foot forward on an exhale let’s move

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into warrior one we’re gonna reach our

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arms up nice and tall bend through the

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left legs with an exhale grab the right

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hip and then we’re gonna take it all the

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way over staying low out over the right

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leg extending through the left arm right

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hand is still the hip beautiful on an

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inhale both arms forward with an exhale

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squeeze and bring it all the way back

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over left side drop the hands spin onto

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the ball of your back foot step back and

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lower through push

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big breath in as we roll to the tops of

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the feet and with an exhale lower down

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and come into down dog lift the right

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foot up to the sky big stretch exhale

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big step up between the hands breathe in

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arms up front leg bending exhale grab

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that left hip tilt it and inhale

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spin it around let it flow reach the

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left arm forward big breath in exhale

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take it to the front lower the hands

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step it back and just glide on down big

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breath in and breathe out to down dog

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hold for a moment if you’re getting out

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of breath take your time and stay

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engaged the mental level even if you

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have to adjust or change physically

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together let’s lift the left foot up to

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the sky we’re gonna move through again

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step the left foot forward pivot the

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right big breath in arms up in the right

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hand to the right hip left arm out over

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and then swing all the way to the back

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of the mat just let it flow nice and

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easy both arms reach forward now and

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take it all the way back

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stay low squeeze with the groins the

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thighs the hamstrings take the hands

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down step the left foot back and lower

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now we regroup with a big breath in and

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exhale we let it all go right foot to

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the sky and exhale step the right foot

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forward pivot the left arms up over the

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head make it count exhale left hand a

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left hip tilt to the left and spin it

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down and around inhale both arms forward

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and then exhale take it all the way

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around drop the hands to the earth

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squeeze step back and lower breathe in

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roll it up and breathe out to down dog

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go ahead and lift the left foot up to

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the sky and take yourself through one

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more round at home on your own remember

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you’re free to adjust to adapt into

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modify okay you’re not stuck in

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following our way you’re here to produce

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your way so enjoy yourself don’t worry

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about what you’ve forgotten in this flow

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but focus on what you remember and keep

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that body active and moving I wish you

261
00:13:08,440 –> 00:13:10,150
all were here with me because the energy

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00:13:10,150 –> 00:13:11,980
in this room is good it’s getting hot

263
00:13:11,980 –> 00:13:15,520
and juicy and a little funky and it

264
00:13:15,520 –> 00:13:18,430
should be that way at home if you’re not

265
00:13:18,430 –> 00:13:20,770
sweating everybody you’re not working

266
00:13:20,770 –> 00:13:23,320
you have nothing to be afraid of except

267
00:13:23,320 –> 00:13:25,480
letting fear kick your butt and we’re

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00:13:25,480 –> 00:13:27,160
just not gonna do that anymore that’s

269
00:13:27,160 –> 00:13:31,120
not an option as you start to finish

270
00:13:31,120 –> 00:13:34,120
this right side we’re gonna meet in down

271
00:13:34,120 –> 00:13:40,180
dog we’re gonna take a few breaths here

272
00:13:40,180 –> 00:13:43,630
and make sure that the space we’ve

273
00:13:43,630 –> 00:13:45,640
created right here right now for

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00:13:45,640 –> 00:13:48,730
yourself for all of us is a space that

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00:13:48,730 –> 00:13:50,649
we want to live in if there’s something

276
00:13:50,649 –> 00:13:52,600
going on everybody it’s impeding your

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00:13:52,600 –> 00:13:55,330
progress change it get rid of it right

278
00:13:55,330 –> 00:13:57,600
now

279
00:13:57,870 –> 00:14:01,570
beautiful together from here come to the

280
00:14:01,570 –> 00:14:05,399
top of a push-up you’re gonna love this

281
00:14:05,399 –> 00:14:09,670
drop the forearms down you’re in forearm

282
00:14:09,670 –> 00:14:11,500
plank squeeze through the low belly

283
00:14:11,500 –> 00:14:14,020
press back through the heels and jump

284
00:14:14,020 –> 00:14:18,450
your feet together here we go

285
00:14:18,450 –> 00:14:21,160
ten jumping jacks slow and easy

286
00:14:21,160 –> 00:14:23,980
out and in engage your low belly slow

287
00:14:23,980 –> 00:14:26,200
and easy out and in use your shoulders

288
00:14:26,200 –> 00:14:30,180
use the belly and use the legs

289
00:14:35,730 –> 00:14:38,680
even if you do one of these it’s fine

290
00:14:38,680 –> 00:14:41,050
even if you do a half even if you sit on

291
00:14:41,050 –> 00:14:42,760
your butt and think about it you’re

292
00:14:42,760 –> 00:14:44,560
still doing something but don’t you dare

293
00:14:44,560 –> 00:14:49,500
shut down on me holding plank three two

294
00:14:49,500 –> 00:14:55,000
one top of a push-up and exhale to down

295
00:14:55,000 –> 00:14:57,690
dog good work everybody really nice work

296
00:14:57,690 –> 00:15:00,880
next Sun Salutation take a long breath

297
00:15:00,880 –> 00:15:03,340
in and together with an exhale once

298
00:15:03,340 –> 00:15:04,720
again we’ll bend the knees look forward

299
00:15:04,720 –> 00:15:06,610
and walk or float our feet up to our

300
00:15:06,610 –> 00:15:09,400
hands so we breathe in we lift the chest

301
00:15:09,400 –> 00:15:12,340
exhale we fall forward squeeze the nice

302
00:15:12,340 –> 00:15:14,290
juicy forward bend then sink down into

303
00:15:14,290 –> 00:15:17,130
chair reach the arms up over the head

304
00:15:17,130 –> 00:15:20,230
drop back a little further into the heel

305
00:15:20,230 –> 00:15:22,720
and then see if you can lift the toes

306
00:15:22,720 –> 00:15:25,240
off the ground that’s it toes off the

307
00:15:25,240 –> 00:15:27,580
ground then rock forward and lift the

308
00:15:27,580 –> 00:15:32,320
heels off the ground back and lift the

309
00:15:32,320 –> 00:15:36,550
toes off the ground forward and lift the

310
00:15:36,550 –> 00:15:39,430
heels off the ground and then drop all

311
00:15:39,430 –> 00:15:41,230
four corners of the feet take another

312
00:15:41,230 –> 00:15:44,800
breath in and exhale fall forward and

313
00:15:44,800 –> 00:15:48,490
down as we inhale lift the chest feet

314
00:15:48,490 –> 00:15:51,310
forward exhale walk or float the feet

315
00:15:51,310 –> 00:15:53,890
back everybody and lower through another

316
00:15:53,890 –> 00:15:56,680
round of push up breathe in take it back

317
00:15:56,680 –> 00:16:01,060
and exhale to down dog here we go a nice

318
00:16:01,060 –> 00:16:05,260
long juicy flow for you lift the left

319
00:16:05,260 –> 00:16:07,720
foot to the sky if you did this once

320
00:16:07,720 –> 00:16:10,420
every day just this one time every day

321
00:16:10,420 –> 00:16:11,770
you’d be getting somewhere

322
00:16:11,770 –> 00:16:14,620
does a body good does a body good put a

323
00:16:14,620 –> 00:16:16,930
bend to the left knee point the left

324
00:16:16,930 –> 00:16:18,970
knee up to the ceiling open up through

325
00:16:18,970 –> 00:16:20,650
the hip flexors keep the arm straight

326
00:16:20,650 –> 00:16:22,110
and sturdy as best you can

327
00:16:22,110 –> 00:16:24,430
next exhale we bring the left knee

328
00:16:24,430 –> 00:16:26,770
towards the left tricep and then bring

329
00:16:26,770 –> 00:16:29,290
it to the right tricep extend the left

330
00:16:29,290 –> 00:16:32,080
leg ground the back heel straightening

331
00:16:32,080 –> 00:16:33,610
the left leg and lifting the right arm

332
00:16:33,610 –> 00:16:36,160
up to the sky lift through the hips

333
00:16:36,160 –> 00:16:41,170
groins hamstrings and crotch oh my drop

334
00:16:41,170 –> 00:16:42,200
the right

335
00:16:42,200 –> 00:16:45,440
hand down and inhale take the left foot

336
00:16:45,440 –> 00:16:47,390
back up to the sky ooh

337
00:16:47,390 –> 00:16:51,020
and then exhale step the left foot up

338
00:16:51,020 –> 00:16:54,080
between the hands good together we lift

339
00:16:54,080 –> 00:16:56,720
the left arm up to the sky and let’s see

340
00:16:56,720 –> 00:16:58,430
that the right fingertips are in line

341
00:16:58,430 –> 00:17:01,310
with the left big toes that right leg is

342
00:17:01,310 –> 00:17:03,500
straight and strong while the left leg

343
00:17:03,500 –> 00:17:06,829
is bending as deeply as possible we’re

344
00:17:06,829 –> 00:17:09,199
gonna finish our next exhale and then

345
00:17:09,199 –> 00:17:11,329
we’re gonna breathe it come up and twist

346
00:17:11,329 –> 00:17:13,550
the warrior it’s like a twisted warrior

347
00:17:13,550 –> 00:17:17,119
two beautiful working the spine still

348
00:17:17,119 –> 00:17:19,220
working the hamstrings the thighs the

349
00:17:19,220 –> 00:17:23,630
groins finishing an exhale getting a

350
00:17:23,630 –> 00:17:25,490
little lower if we can and then keeping

351
00:17:25,490 –> 00:17:27,740
the legs in place only if you can keep a

352
00:17:27,740 –> 00:17:29,720
smile on your face and then inhale

353
00:17:29,720 –> 00:17:32,660
windmill open way up into warrior two

354
00:17:32,660 –> 00:17:36,560
and sink down sink down get low get low

355
00:17:36,560 –> 00:17:39,020
and then take a moment close your eyes

356
00:17:39,020 –> 00:17:41,060
and just move the hips and move the

357
00:17:41,060 –> 00:17:43,550
shoulders move the legs around a little

358
00:17:43,550 –> 00:17:46,490
bit get a little funky that’s it that’s

359
00:17:46,490 –> 00:17:48,910
it

360
00:17:49,450 –> 00:17:53,529
beautiful I have good news and bad news

361
00:17:53,529 –> 00:17:57,039
the good news is this class will end the

362
00:17:57,039 –> 00:18:00,309
bad news is we’re nowhere near it take

363
00:18:00,309 –> 00:18:03,100
another breath in exhale to come fool

364
00:18:03,100 –> 00:18:05,139
keep working come down into your right

365
00:18:05,139 –> 00:18:07,860
leg hands to heart or to the earth

366
00:18:07,860 –> 00:18:11,320
finish in exhale inhale come up to

367
00:18:11,320 –> 00:18:14,019
warrior two stretch it all the way out

368
00:18:14,019 –> 00:18:16,269
take the time that you need to get there

369
00:18:16,269 –> 00:18:18,610
and then exhale pull it back down to

370
00:18:18,610 –> 00:18:22,929
confu good inhale crawl it up open up

371
00:18:22,929 –> 00:18:26,289
and squeeze one more time down the confu

372
00:18:26,289 –> 00:18:28,929
and this time side angle left hand

373
00:18:28,929 –> 00:18:31,480
inside the left foot right arm to the

374
00:18:31,480 –> 00:18:35,110
sky sink that tush nice and low revolve

375
00:18:35,110 –> 00:18:38,289
the chest to the ceiling squeeze down

376
00:18:38,289 –> 00:18:42,010
through your back heel finish the next

377
00:18:42,010 –> 00:18:44,710
exhale and in how we’re gonna win me

378
00:18:44,710 –> 00:18:47,110
land come all the way up into revolving

379
00:18:47,110 –> 00:18:50,409
siding a left arm way up and over the

380
00:18:50,409 –> 00:18:52,919
left ear right hand down the right leg

381
00:18:52,919 –> 00:18:56,679
good everybody if it’s there sink down a

382
00:18:56,679 –> 00:19:01,360
little lower but more importantly stay

383
00:19:01,360 –> 00:19:02,440
on the highroad

384
00:19:02,440 –> 00:19:04,600
you have thoughts right now that are

385
00:19:04,600 –> 00:19:07,480
helping you there is no negativity going

386
00:19:07,480 –> 00:19:09,309
on and if there is you’re laughing and

387
00:19:09,309 –> 00:19:11,139
smiling because there’s nothing to be

388
00:19:11,139 –> 00:19:13,210
negative about your living your

389
00:19:13,210 –> 00:19:15,309
breathing and together we’re growing are

390
00:19:15,309 –> 00:19:17,649
you with me I hope so

391
00:19:17,649 –> 00:19:20,139
one more long breath in and then exhale

392
00:19:20,139 –> 00:19:21,850
come all the way up cross and twist

393
00:19:21,850 –> 00:19:23,919
right elbow all the way across the left

394
00:19:23,919 –> 00:19:27,070
thigh hands are in prayer position left

395
00:19:27,070 –> 00:19:30,549
elbow points to the ceiling chest turns

396
00:19:30,549 –> 00:19:32,980
to the left side of the room and you’re

397
00:19:32,980 –> 00:19:35,289
either on the ball of your back foot or

398
00:19:35,289 –> 00:19:37,690
your knee is down or the back heels

399
00:19:37,690 –> 00:19:40,210
grounded one more long breath in you got

400
00:19:40,210 –> 00:19:41,940
this you got this you got this

401
00:19:41,940 –> 00:19:45,370
exhale hands drop and then everybody

402
00:19:45,370 –> 00:19:48,460
step the left foot back with authority

403
00:19:48,460 –> 00:19:51,539
come on now and lower all the way down

404
00:19:51,539 –> 00:19:55,029
never have we been stronger breathe in

405
00:19:55,029 –> 00:19:59,110
and roll it up exhale to down dog lift

406
00:19:59,110 –> 00:20:00,879
the right foot to the sky everybody

407
00:20:00,879 –> 00:20:03,040
strength isn’t how long you can

408
00:20:03,040 –> 00:20:05,560
hold a yoga pose strength is a how long

409
00:20:05,560 –> 00:20:07,390
you can smile no matter what kind of

410
00:20:07,390 –> 00:20:08,410
company you keep

411
00:20:08,410 –> 00:20:10,390
bend your right knee lift the right knee

412
00:20:10,390 –> 00:20:11,590
up to the ceiling

413
00:20:11,590 –> 00:20:16,150
one more breath in next exhale bring the

414
00:20:16,150 –> 00:20:18,970
right knee to the right tricep and then

415
00:20:18,970 –> 00:20:22,180
over to the left tricep and this time we

416
00:20:22,180 –> 00:20:24,760
start to open up that front leg ground

417
00:20:24,760 –> 00:20:28,300
the back heel lift the left arm press up

418
00:20:28,300 –> 00:20:31,180
with the hips it’s not what we’re doing

419
00:20:31,180 –> 00:20:33,580
the counts it’s how we’re doing it take

420
00:20:33,580 –> 00:20:35,890
another long breath in and with an

421
00:20:35,890 –> 00:20:38,530
exhale drop the left hand down lift the

422
00:20:38,530 –> 00:20:43,150
right leg up beautiful and exhale step

423
00:20:43,150 –> 00:20:45,520
the right foot forward lift the right

424
00:20:45,520 –> 00:20:49,420
arm up yes and breathe

425
00:20:49,420 –> 00:20:52,510
take a moment check in you’re fully

426
00:20:52,510 –> 00:20:55,330
engaged and involved here finish an

427
00:20:55,330 –> 00:20:58,270
exhale keep inhale come on up and twist

428
00:20:58,270 –> 00:21:00,810
it out left arm forward right arm back

429
00:21:00,810 –> 00:21:06,220
good big big breath laughs I don’t care

430
00:21:06,220 –> 00:21:09,040
if you swear but don’t you dare run away

431
00:21:09,040 –> 00:21:12,970
on hide on me on an inhale warrior two

432
00:21:12,970 –> 00:21:14,860
pull it back there’s too much at stake

433
00:21:14,860 –> 00:21:17,680
here everybody we’re gonna stay engaged

434
00:21:17,680 –> 00:21:20,710
and what we’re doing and be present in

435
00:21:20,710 –> 00:21:25,390
it one more long breath in and exhale

436
00:21:25,390 –> 00:21:27,190
down to kind of fuel left leg you guys

437
00:21:27,190 –> 00:21:29,380
are doing great here really really

438
00:21:29,380 –> 00:21:33,460
really nice good finish and exhale and

439
00:21:33,460 –> 00:21:37,180
here we go bring it up warrior two open

440
00:21:37,180 –> 00:21:42,509
up exhale take it down

441
00:21:42,509 –> 00:21:47,529
inhale pull it up and exhale take it

442
00:21:47,529 –> 00:21:51,009
down and inhale stay low and move into

443
00:21:51,009 –> 00:21:55,269
side angle lift the left arm up that’s

444
00:21:55,269 –> 00:21:59,019
it and breathe breathe we’re not holding

445
00:21:59,019 –> 00:22:01,149
on here this isn’t about holding on it’s

446
00:22:01,149 –> 00:22:03,279
actually about letting go it’s about

447
00:22:03,279 –> 00:22:06,070
letting go finish your next exhale stay

448
00:22:06,070 –> 00:22:08,289
low with the legs and inhale come all

449
00:22:08,289 –> 00:22:09,490
the way up

450
00:22:09,490 –> 00:22:11,679
revolving side angle right arm to the

451
00:22:11,679 –> 00:22:15,399
sky left hand down the left leg keep

452
00:22:15,399 –> 00:22:17,919
adjusting keep digging in keep

453
00:22:17,919 –> 00:22:19,899
questioning yourself and making sure

454
00:22:19,899 –> 00:22:22,330
you’re in the right place exhale go

455
00:22:22,330 –> 00:22:27,879
ahead and cross and twist good one more

456
00:22:27,879 –> 00:22:31,210
inhale and with an exhale drop those

457
00:22:31,210 –> 00:22:33,779
hands down step the right foot back

458
00:22:33,779 –> 00:22:37,600
lower through push up and empty big

459
00:22:37,600 –> 00:22:41,409
breath and roll it on up and then exhale

460
00:22:41,409 –> 00:22:43,149
to down dog I’m gonna take you through

461
00:22:43,149 –> 00:22:44,830
this side together and then you’re gonna

462
00:22:44,830 –> 00:22:46,509
have the right side on your own breathe

463
00:22:46,509 –> 00:22:50,470
in lift the left leg up then the left

464
00:22:50,470 –> 00:22:53,830
leg beautiful exhale left knee to left

465
00:22:53,830 –> 00:22:54,720
tricep

466
00:22:54,720 –> 00:22:59,370
dig in left knee to right tricep and

467
00:22:59,370 –> 00:23:02,710
open up wide reach the right arm up big

468
00:23:02,710 –> 00:23:04,980
inhale no half-stepping

469
00:23:04,980 –> 00:23:08,289
exhale drop the right hand down inhale

470
00:23:08,289 –> 00:23:10,299
you’re in a one-leg dog and you’ve never

471
00:23:10,299 –> 00:23:11,820
been so happy

472
00:23:11,820 –> 00:23:16,330
exhale step the left foot up and breathe

473
00:23:16,330 –> 00:23:19,120
in lift the left arm up now we’re just

474
00:23:19,120 –> 00:23:21,549
cruising along finish in exhale breathe

475
00:23:21,549 –> 00:23:23,620
in come on up and twist that warrior

476
00:23:23,620 –> 00:23:25,470
make it your own

477
00:23:25,470 –> 00:23:28,299
finish the exhale and windmill the arms

478
00:23:28,299 –> 00:23:32,710
around into warrior two take a breath in

479
00:23:32,710 –> 00:23:37,259
and exhale down to come foo right leg

480
00:23:37,259 –> 00:23:41,660
inhale slowly come up for one

481
00:23:41,660 –> 00:23:46,740
exhale take it down for to inhale come

482
00:23:46,740 –> 00:23:52,050
up exhale down one more time and now we

483
00:23:52,050 –> 00:23:54,030
move into side angle bend that left leg

484
00:23:54,030 –> 00:23:55,980
drop the left hand down right arm

485
00:23:55,980 –> 00:23:59,340
reaches finish in exhale and let’s come

486
00:23:59,340 –> 00:24:02,460
all the way up to revolving siding a

487
00:24:02,460 –> 00:24:04,680
left arm to the sky right hand way down

488
00:24:04,680 –> 00:24:07,590
your right leg and exhale windmill that

489
00:24:07,590 –> 00:24:09,540
right arm up over your right here come

490
00:24:09,540 –> 00:24:13,790
into the twist take a huge breath in and

491
00:24:13,790 –> 00:24:16,320
exhale drop the hands to the earth

492
00:24:16,320 –> 00:24:18,900
step the left foot back and lower

493
00:24:18,900 –> 00:24:22,020
through push up big breath into up dog

494
00:24:22,020 –> 00:24:26,220
exhale we’re in down dog and you have

495
00:24:26,220 –> 00:24:28,440
this right side to do on your own

496
00:24:28,440 –> 00:24:31,070
everybody

497
00:24:37,200 –> 00:24:40,320
you know there’s something about this

498
00:24:40,320 –> 00:24:42,669
especially if you’re newer it doesn’t

499
00:24:42,669 –> 00:24:44,889
hit you at first but you got to commit

500
00:24:44,889 –> 00:24:46,809
to it that’s why we’re working with 14

501
00:24:46,809 –> 00:24:49,589
days here

502
00:25:05,559 –> 00:25:08,149
personally and just like millions of

503
00:25:08,149 –> 00:25:10,580
other people when I have gone at the gym

504
00:25:10,580 –> 00:25:13,639
I leave a dumbbell when I go for a run I

505
00:25:13,639 –> 00:25:15,620
come back and even though I get a good

506
00:25:15,620 –> 00:25:18,260
workout I still am running in my life

507
00:25:18,260 –> 00:25:20,840
when I go to spinning I leave spun but

508
00:25:20,840 –> 00:25:24,409
when I do this we finally can see we

509
00:25:24,409 –> 00:25:27,350
finally are free and trust me you’ll

510
00:25:27,350 –> 00:25:30,049
feel the same exact way just make that

511
00:25:30,049 –> 00:25:33,139
commitment all 14 days dig in everybody

512
00:25:33,139 –> 00:25:34,730
and don’t you quit on me

513
00:25:34,730 –> 00:25:36,799
here we go and down dog I want everybody

514
00:25:36,799 –> 00:25:38,419
to take three breaths so we linked up

515
00:25:38,419 –> 00:25:42,620
together and then slowly and softly walk

516
00:25:42,620 –> 00:25:46,610
the hands back to the feet don’t get

517
00:25:46,610 –> 00:25:49,120
happy about it cuz we’re so not done

518
00:25:49,120 –> 00:25:52,070
start to roll up slow and easy one

519
00:25:52,070 –> 00:25:53,320
vertebra at a time

520
00:25:53,320 –> 00:25:56,630
shake the legs out we’re gonna end with

521
00:25:56,630 –> 00:26:00,529
a bang so go ahead and watch me one

522
00:26:00,529 –> 00:26:02,419
round and then all of us are gonna start

523
00:26:02,419 –> 00:26:05,330
doing it together just start from this

524
00:26:05,330 –> 00:26:08,029
position bend the knees slightly we’re

525
00:26:08,029 –> 00:26:09,679
gonna land on the balls of the feet not

526
00:26:09,679 –> 00:26:13,460
the heel jump off land down into a squat

527
00:26:13,460 –> 00:26:16,389
hands the heart drop the hands down

528
00:26:16,389 –> 00:26:20,389
shoot the feet back to push-ups one two

529
00:26:20,389 –> 00:26:23,539
come up again jump the feet forward

530
00:26:23,539 –> 00:26:27,500
bring the hands up and then jump the

531
00:26:27,500 –> 00:26:31,909
feet back again one two jump the feet

532
00:26:31,909 –> 00:26:34,100
forward let’s go ahead and see it

533
00:26:34,100 –> 00:26:36,169
everybody let’s do three rounds three

534
00:26:36,169 –> 00:26:38,539
rounds at home on your own three rounds

535
00:26:38,539 –> 00:26:43,340
here and let’s go drop down hands the

536
00:26:43,340 –> 00:26:46,039
heart drop the hands kick the feet back

537
00:26:46,039 –> 00:26:49,340
one shoot come up

538
00:26:49,340 –> 00:26:51,530
hands the heart drop the hands down

539
00:26:51,530 –> 00:26:55,580
again smiling the whole way fake it

540
00:26:55,580 –> 00:26:59,000
until you make it jump the feet off

541
00:26:59,000 –> 00:27:02,270
beautiful again you know what we’re

542
00:27:02,270 –> 00:27:03,920
gonna do just because we’re doing so

543
00:27:03,920 –> 00:27:05,750
well we’re gonna add in a bonus round

544
00:27:05,750 –> 00:27:08,830
absolutely for free

545
00:27:08,920 –> 00:27:11,980
last round and then we’re gonna hold

546
00:27:11,980 –> 00:27:14,510
right here when we’ve completed in our

547
00:27:14,510 –> 00:27:21,650
squat and so we breathe in here and with

548
00:27:21,650 –> 00:27:23,480
an exhale we drop the hands down and

549
00:27:23,480 –> 00:27:26,210
come off for a little forward bend hold

550
00:27:26,210 –> 00:27:28,010
it out let’s grab our elbows everybody

551
00:27:28,010 –> 00:27:30,920
and just kind of move side to side for a

552
00:27:30,920 –> 00:27:37,040
moment mmm that’s it finish an exhale

553
00:27:37,040 –> 00:27:40,040
and together as we inhale come all the

554
00:27:40,040 –> 00:27:41,960
way up reach the arms up over the head

555
00:27:41,960 –> 00:27:45,860
lift the gaze up to the thumb and exhale

556
00:27:45,860 –> 00:27:47,480
jump the feet together bring the hands

557
00:27:47,480 –> 00:27:50,330
to heart center we’re gonna bend the

558
00:27:50,330 –> 00:27:52,280
knees drop the seat through an exhale

559
00:27:52,280 –> 00:27:54,200
and inhale reach the arms up through

560
00:27:54,200 –> 00:27:56,030
chair we’re gonna move into a chair

561
00:27:56,030 –> 00:27:57,920
twist so take your right elbow and let’s

562
00:27:57,920 –> 00:27:59,780
cross it all the way across the left

563
00:27:59,780 –> 00:28:01,700
thigh you can make a fist and cover it

564
00:28:01,700 –> 00:28:03,650
or you can bring your hands in prayer

565
00:28:03,650 –> 00:28:05,450
whatever is more comfortable but we’re

566
00:28:05,450 –> 00:28:07,640
gonna get real low in that left leg as

567
00:28:07,640 –> 00:28:11,030
you keep the left leg bending begin to

568
00:28:11,030 –> 00:28:13,460
extend the right foot forward lifting

569
00:28:13,460 –> 00:28:16,610
the right heel off the ground hold that

570
00:28:16,610 –> 00:28:19,460
twist even though we run twisting

571
00:28:19,460 –> 00:28:23,390
ourselves three please if there’s a god

572
00:28:23,390 –> 00:28:24,290
help me

573
00:28:24,290 –> 00:28:28,130
– have you ever felt such toning and

574
00:28:28,130 –> 00:28:31,250
tuning in your butt and one drop the

575
00:28:31,250 –> 00:28:33,290
right foot down inhale everybody stand

576
00:28:33,290 –> 00:28:37,160
up straighten the legs whew when exhale

577
00:28:37,160 –> 00:28:39,980
bend the knees and let’s turn it to the

578
00:28:39,980 –> 00:28:42,620
left side left elbow across the right

579
00:28:42,620 –> 00:28:45,410
thigh beautiful now you know it’s coming

580
00:28:45,410 –> 00:28:47,540
but crack a smile have a little chuckle

581
00:28:47,540 –> 00:28:50,600
and stay with it here extend that left

582
00:28:50,600 –> 00:28:53,420
leg up as best you can as best we can

583
00:28:53,420 –> 00:28:56,900
breathe three relax

584
00:28:56,900 –> 00:29:03,230
gieux take one more breath in and exhale

585
00:29:03,230 –> 00:29:05,720
drop the left foot down breathe in arms

586
00:29:05,720 –> 00:29:08,930
up over the head and exhale let’s make

587
00:29:08,930 –> 00:29:10,880
our way through a salutation lower and

588
00:29:10,880 –> 00:29:15,320
empty everybody breathe in and exhale

589
00:29:15,320 –> 00:29:17,960
everybody floats the feedback or walks

590
00:29:17,960 –> 00:29:21,350
him back and we lower together a little

591
00:29:21,350 –> 00:29:25,310
up dog and exhale once again down dog

592
00:29:25,310 –> 00:29:27,920
we’re almost home we’re almost home

593
00:29:27,920 –> 00:29:29,980
let’s keep working let’s finish strong

594
00:29:29,980 –> 00:29:32,270
together we lift the left foot up to the

595
00:29:32,270 –> 00:29:35,990
sky with an exhale step the left foot up

596
00:29:35,990 –> 00:29:38,540
between the hands Crescent pose reach

597
00:29:38,540 –> 00:29:41,480
the arms up over the head now like

598
00:29:41,480 –> 00:29:44,090
you’re grabbing not even grabbing a ball

599
00:29:44,090 –> 00:29:46,040
let’s do this let’s just make some fists

600
00:29:46,040 –> 00:29:49,070
and then set the fist outside our left

601
00:29:49,070 –> 00:29:51,230
hip you’re on the ball of the back foot

602
00:29:51,230 –> 00:29:54,380
it’s a balancing move it’s a

603
00:29:54,380 –> 00:29:56,510
strengthening moves take a breath in

604
00:29:56,510 –> 00:29:59,330
keep the left leg bending on the exhale

605
00:29:59,330 –> 00:30:02,030
come up and over the head with the hands

606
00:30:02,030 –> 00:30:04,700
pull the right knee up and set the hands

607
00:30:04,700 –> 00:30:06,800
outside the right hip inhale bring the

608
00:30:06,800 –> 00:30:09,470
hands up over the head and step it back

609
00:30:09,470 –> 00:30:14,090
and twist again exhale up and over let

610
00:30:14,090 –> 00:30:17,440
me see it squeeze inhale slow and easy

611
00:30:17,440 –> 00:30:19,970
exhale hum up your knee stays on the

612
00:30:19,970 –> 00:30:21,890
same plane as the right hip the whole

613
00:30:21,890 –> 00:30:24,530
time pull that knee back in the leg in

614
00:30:24,530 –> 00:30:26,660
the same plane of the right hip one more

615
00:30:26,660 –> 00:30:29,840
time up and over and squeeze feel free

616
00:30:29,840 –> 00:30:32,630
to add a few at home or subtract take it

617
00:30:32,630 –> 00:30:36,430
back hold the arms up over your head

618
00:30:36,430 –> 00:30:39,890
drop the head back and tell yourself

619
00:30:39,890 –> 00:30:43,520
three things that make you awesome and

620
00:30:43,520 –> 00:30:46,250
believe them drop the hands all the way

621
00:30:46,250 –> 00:30:49,100
down step the left foot back lower

622
00:30:49,100 –> 00:30:51,710
through push up and empty breathe in

623
00:30:51,710 –> 00:30:54,110
your body is like a palace everybody

624
00:30:54,110 –> 00:30:57,080
exhale to down dog and you have full

625
00:30:57,080 –> 00:30:59,780
access to every room and that Palace and

626
00:30:59,780 –> 00:31:01,460
live in there

627
00:31:01,460 –> 00:31:03,920
love and learn in there lift the right

628
00:31:03,920 –> 00:31:07,550
foot to the sky exhale step the right

629
00:31:07,550 –> 00:31:11,960
foot forward arms up over the head keep

630
00:31:11,960 –> 00:31:15,470
the front leg bending good make some

631
00:31:15,470 –> 00:31:17,810
fists and pull it outside the right hip

632
00:31:17,810 –> 00:31:21,290
and then with an exhale come up and

633
00:31:21,290 –> 00:31:24,620
around SWE’s and balance stay strong in

634
00:31:24,620 –> 00:31:27,440
the balancing leg come back and set it

635
00:31:27,440 –> 00:31:31,040
down get long and again come up and over

636
00:31:31,040 –> 00:31:34,270
squeeze and balance dig into your belly

637
00:31:34,270 –> 00:31:37,880
inhale up and over set it down again

638
00:31:37,880 –> 00:31:42,470
exhale we got one more peoples set it

639
00:31:42,470 –> 00:31:46,480
back reach the arms up

640
00:31:47,360 –> 00:31:50,720
three more great things about yourself

641
00:31:50,720 –> 00:31:52,520
don’t make me come to your house and

642
00:31:52,520 –> 00:31:53,660
point them out to you

643
00:31:53,660 –> 00:31:56,950
you better know and embrace them good

644
00:31:56,950 –> 00:31:59,870
exhale drop the hands down step the

645
00:31:59,870 –> 00:32:02,300
right foot back and we lower through

646
00:32:02,300 –> 00:32:06,460
push up breathe in lift the chest and

647
00:32:06,460 –> 00:32:10,000
exhale to down dog

648
00:32:10,000 –> 00:32:12,380
incredible work everybody incredible

649
00:32:12,380 –> 00:32:14,360
work let’s come to the top of the

650
00:32:14,360 –> 00:32:16,220
push-up this is it this is it and you’re

651
00:32:16,220 –> 00:32:17,000
not gonna like it

652
00:32:17,000 –> 00:32:19,880
i pre-apologize go ahead and lower the

653
00:32:19,880 –> 00:32:23,900
forearms down to the ground from here

654
00:32:23,900 –> 00:32:25,700
keep the chest the hips and the

655
00:32:25,700 –> 00:32:28,160
shoulders squared on and inhale just

656
00:32:28,160 –> 00:32:30,020
lift the left arm out in front of you

657
00:32:30,020 –> 00:32:31,670
extend that left arm

658
00:32:31,670 –> 00:32:34,670
try not to tilt exhale drop the left

659
00:32:34,670 –> 00:32:37,700
forearm down woo it out lift the right

660
00:32:37,700 –> 00:32:40,490
forearm up squeeze to the belly drop the

661
00:32:40,490 –> 00:32:42,770
right forearm down beautiful one more

662
00:32:42,770 –> 00:32:46,150
time up with the left exhale lower

663
00:32:46,150 –> 00:32:50,720
inhale with the right drop it come to

664
00:32:50,720 –> 00:32:54,440
the top of a push-up two push-ups to

665
00:32:54,440 –> 00:32:57,410
finish this out one come on

666
00:32:57,410 –> 00:33:01,540
two back to down dog

667
00:33:03,070 –> 00:33:05,590
next exhale drop the knees down to the

668
00:33:05,590 –> 00:33:09,550
earth cross ankle over ankle drop the

669
00:33:09,550 –> 00:33:11,470
tush through the heels and let’s go

670
00:33:11,470 –> 00:33:13,270
through some reverse table situps

671
00:33:13,270 –> 00:33:15,460
together we’re gonna bring the hands

672
00:33:15,460 –> 00:33:18,070
behind the head interlace the fingers we

673
00:33:18,070 –> 00:33:21,040
drop all the way down on an exhale we

674
00:33:21,040 –> 00:33:23,800
come up lowering on the left hand behind

675
00:33:23,800 –> 00:33:27,700
the hip dropping the right foot down if

676
00:33:27,700 –> 00:33:30,070
it’s not down and lifting up come up and

677
00:33:30,070 –> 00:33:31,840
twist hold for a moment so you got this

678
00:33:31,840 –> 00:33:34,780
butts off the ground twisting and left

679
00:33:34,780 –> 00:33:38,110
arm active exhale lower smoothly hands

680
00:33:38,110 –> 00:33:40,450
behind head on the negative as you lower

681
00:33:40,450 –> 00:33:44,350
squeeze the belly exhale come on up

682
00:33:44,350 –> 00:33:47,380
right hand behind you and lift the right

683
00:33:47,380 –> 00:33:50,950
leg stretch the left arm exhale drop

684
00:33:50,950 –> 00:33:53,530
down and lower again everybody come on

685
00:33:53,530 –> 00:33:57,670
come up and twist whew sound effects are

686
00:33:57,670 –> 00:34:00,790
welcome come back and come all the way

687
00:34:00,790 –> 00:34:06,040
up ah lower back down whoo

688
00:34:06,040 –> 00:34:12,250
come back up Oh lower back down and come

689
00:34:12,250 –> 00:34:12,880
back up

690
00:34:12,880 –> 00:34:16,389
and let me see you do two more rounds on

691
00:34:16,389 –> 00:34:18,959
your own

692
00:34:19,489 –> 00:34:22,250
work yourself into a frenzy this is it

693
00:34:22,250 –> 00:34:24,879
we’re slowing down and transitioning

694
00:34:24,879 –> 00:34:27,190
make your way through it

695
00:34:27,190 –> 00:34:30,949
body language so important don’t worry

696
00:34:30,949 –> 00:34:32,659
about who’s watching you if you’re alone

697
00:34:32,659 –> 00:34:35,089
at home watch yourself be accountable to

698
00:34:35,089 –> 00:34:38,359
you we’re not showing off to anybody but

699
00:34:38,359 –> 00:34:42,859
we’re showing up for everybody all right

700
00:34:42,859 –> 00:34:44,889
come on up give your knees a squeeze

701
00:34:44,889 –> 00:34:48,800
beautiful from here as we roll forward

702
00:34:48,800 –> 00:34:50,599
onto our hands and knees we take a table

703
00:34:50,599 –> 00:34:53,179
pose and we finished by opening the hips

704
00:34:53,179 –> 00:34:54,349
a little bit stretching through the

705
00:34:54,349 –> 00:34:57,800
hamstrings and getting into our joint so

706
00:34:57,800 –> 00:34:59,630
the first position is lifting the left

707
00:34:59,630 –> 00:35:01,640
leg up behind us we were here earlier

708
00:35:01,640 –> 00:35:03,470
and now we’re gonna move a little

709
00:35:03,470 –> 00:35:05,150
differently we bring the left leg out to

710
00:35:05,150 –> 00:35:08,330
the left point the left leg all the way

711
00:35:08,330 –> 00:35:11,780
out that’s it that’s it keep Square to

712
00:35:11,780 –> 00:35:14,690
the earth with the shoulders and from

713
00:35:14,690 –> 00:35:17,780
here lift a little higher one more

714
00:35:17,780 –> 00:35:20,869
breath in and then swing that left leg

715
00:35:20,869 –> 00:35:23,990
back straight behind us and let’s go

716
00:35:23,990 –> 00:35:26,750
ahead and send the left knee up between

717
00:35:26,750 –> 00:35:28,790
the hands lowering the left knee to the

718
00:35:28,790 –> 00:35:31,250
earth see that the left knee is outside

719
00:35:31,250 –> 00:35:34,130
the left hip if possible and that the

720
00:35:34,130 –> 00:35:35,839
left foot is in front of the right hip

721
00:35:35,839 –> 00:35:38,510
if possible this is bothering your knee

722
00:35:38,510 –> 00:35:41,360
pull your foot in closer to the groin

723
00:35:41,360 –> 00:35:43,460
hands in front of you chest up shoulders

724
00:35:43,460 –> 00:35:46,820
back take a breath in and with an exhale

725
00:35:46,820 –> 00:35:51,170
gently walk the hands forward drop the

726
00:35:51,170 –> 00:35:55,870
head drop the chest

727
00:35:58,770 –> 00:36:01,690
we’re gonna end this class in these

728
00:36:01,690 –> 00:36:06,210
seated positions with our eyes closed

729
00:36:07,490 –> 00:36:10,390
the idea is to address your hip here

730
00:36:10,390 –> 00:36:12,950
we’ve done a lot of standing sequences

731
00:36:12,950 –> 00:36:15,080
to touch this area we want to finish off

732
00:36:15,080 –> 00:36:17,210
our physical part of our practice by

733
00:36:17,210 –> 00:36:18,950
just massaging this area and letting

734
00:36:18,950 –> 00:36:22,130
everything settle from here on an inhale

735
00:36:22,130 –> 00:36:24,860
we’re gonna walk our hands up to our

736
00:36:24,860 –> 00:36:29,570
shoulders and lift the chest then we’re

737
00:36:29,570 –> 00:36:31,550
gonna lean onto our left side just a bit

738
00:36:31,550 –> 00:36:34,100
and walk the right foot all the way up

739
00:36:34,100 –> 00:36:36,440
on top of the left leg somewhere it

740
00:36:36,440 –> 00:36:39,850
could be ankle over ankle it could be

741
00:36:39,850 –> 00:36:43,250
foot to calf or we can bring it up

742
00:36:43,250 –> 00:36:46,580
further to the thigh or the hip from

743
00:36:46,580 –> 00:36:48,470
here we breathe in and reach our arms up

744
00:36:48,470 –> 00:36:51,410
to the sky and with an exhale we fall

745
00:36:51,410 –> 00:36:53,390
forward walking the hands out in front

746
00:36:53,390 –> 00:36:58,610
of us again close the eyes weave your

747
00:36:58,610 –> 00:37:02,300
deepest breaths and right here right now

748
00:37:02,300 –> 00:37:05,710
live your greatest life

749
00:37:07,059 –> 00:37:09,849
from here we’re gonna finish an exhale

750
00:37:09,849 –> 00:37:16,099
we’re gonna slowly roll up we’re gonna

751
00:37:16,099 –> 00:37:19,669
sink back and extend the legs up just

752
00:37:19,669 –> 00:37:22,099
for a moment of bode I know I know I

753
00:37:22,099 –> 00:37:25,669
know we’re gonna cross ankle over ankle

754
00:37:25,669 –> 00:37:27,289
isn’t it this way in life just when you

755
00:37:27,289 –> 00:37:29,089
think it’s gonna slow down it speeds up

756
00:37:29,089 –> 00:37:31,309
again bring the hands along the sides

757
00:37:31,309 –> 00:37:32,900
but we’re prepared for that now

758
00:37:32,900 –> 00:37:37,939
no big deals bump it up good drop it

759
00:37:37,939 –> 00:37:40,369
down roll forward onto the hands and

760
00:37:40,369 –> 00:37:43,609
knees and extend that right leg behind

761
00:37:43,609 –> 00:37:46,209
us keep both arms straight and strong

762
00:37:46,209 –> 00:37:49,249
reach the right leg out to the right and

763
00:37:49,249 –> 00:37:56,209
hold it up for three to keep

764
00:37:56,209 –> 00:37:58,130
straightening those arms one inhale

765
00:37:58,130 –> 00:38:01,759
right leg back and then exhale pull that

766
00:38:01,759 –> 00:38:05,289
right knee up between the hands

767
00:38:06,690 –> 00:38:08,700
could take the right knee outside the

768
00:38:08,700 –> 00:38:10,920
right hip again stretch that right foot

769
00:38:10,920 –> 00:38:13,859
forward in front of the left hip taken

770
00:38:13,859 –> 00:38:17,730
inhale lift the chest and exhale walk

771
00:38:17,730 –> 00:38:20,609
the hands forward lower the head down

772
00:38:20,609 –> 00:38:23,849
the chest down very easy in this

773
00:38:23,849 –> 00:38:25,740
position to tend to just roll all the

774
00:38:25,740 –> 00:38:27,270
way over to your right side especially

775
00:38:27,270 –> 00:38:30,030
the hips are tight or to be bending the

776
00:38:30,030 –> 00:38:32,940
back leg see that you’re finding a way

777
00:38:32,940 –> 00:38:38,180
to feel this somewhere in your hips

778
00:38:41,390 –> 00:38:43,819
everybody’s gonna finish in exhale and

779
00:38:43,819 –> 00:38:46,680
as we breathe in we walk the hands up

780
00:38:46,680 –> 00:38:49,950
underneath the chest we lean to our

781
00:38:49,950 –> 00:38:53,400
right side and we swing that left foot

782
00:38:53,400 –> 00:38:56,750
somewhere up on top of the right leg

783
00:38:56,750 –> 00:38:59,400
you’re gonna see changes throughout this

784
00:38:59,400 –> 00:39:00,960
program some of the things we’ve done

785
00:39:00,960 –> 00:39:04,109
today you’ll never be able to do some of

786
00:39:04,109 –> 00:39:05,550
the things you’ll see yourself doing

787
00:39:05,550 –> 00:39:07,950
fairly quickly reach the arms up over

788
00:39:07,950 –> 00:39:11,430
the head and then exhale fall forward

789
00:39:11,430 –> 00:39:15,089
and down but all of these things that

790
00:39:15,089 –> 00:39:17,460
we’re doing physically don’t make our

791
00:39:17,460 –> 00:39:20,369
life great what makes it great is how

792
00:39:20,369 –> 00:39:22,650
we’re doing them Yoga is about an energy

793
00:39:22,650 –> 00:39:26,060
it’s about an attitude

794
00:39:36,270 –> 00:39:38,680
but you can see some of us are in

795
00:39:38,680 –> 00:39:41,610
different positions

796
00:39:44,220 –> 00:39:46,530
because at this point we’re finding a

797
00:39:46,530 –> 00:39:49,470
place that’s right for us and that’s the

798
00:39:49,470 –> 00:39:51,570
right way people ask me all the time how

799
00:39:51,570 –> 00:39:52,320
do I do this

800
00:39:52,320 –> 00:39:53,730
or how do I do that and I said I don’t

801
00:39:53,730 –> 00:39:56,450
know show me you show me how to do it

802
00:39:56,450 –> 00:40:00,210
finish in exhale on an inhale start to

803
00:40:00,210 –> 00:40:04,280
come up slow and easy

804
00:40:05,580 –> 00:40:08,250
and with the next exhale extend the legs

805
00:40:08,250 –> 00:40:12,420
forward let’s reach our arms out in

806
00:40:12,420 –> 00:40:14,130
front of us shake the legs out hook the

807
00:40:14,130 –> 00:40:17,790
thumbs up take another breath in and

808
00:40:17,790 –> 00:40:20,160
with an exhale start to roll all the way

809
00:40:20,160 –> 00:40:24,240
down onto the back slow keep the heels

810
00:40:24,240 –> 00:40:31,020
down squeeze with the belly all right

811
00:40:31,020 –> 00:40:33,740
don’t get too comfortable yet psych

812
00:40:33,740 –> 00:40:36,300
we’re not through Z’s we’re not through

813
00:40:36,300 –> 00:40:39,480
Z’s together we’re gonna work on a back

814
00:40:39,480 –> 00:40:41,100
bend we’re just gonna walk the feet up

815
00:40:41,100 –> 00:40:43,860
to our tush separate the feet about hips

816
00:40:43,860 –> 00:40:45,770
width apart

817
00:40:45,770 –> 00:40:49,850
good and then lift the hips to this guy

818
00:40:49,850 –> 00:40:53,100
interlace the hands behind the back if

819
00:40:53,100 –> 00:40:56,040
you need to or can or want to explore

820
00:40:56,040 –> 00:41:01,440
grab the hips with your hands squeeze

821
00:41:01,440 –> 00:41:02,820
through the shoulder blades and draw the

822
00:41:02,820 –> 00:41:04,680
elbows in closer to one another you’re

823
00:41:04,680 –> 00:41:06,150
giving you a turbo boost to your hips

824
00:41:06,150 –> 00:41:09,090
and the spine from here if this is cool

825
00:41:09,090 –> 00:41:11,310
keep the hips lifting and you can swing

826
00:41:11,310 –> 00:41:14,990
the hands down alongside the ears

827
00:41:14,990 –> 00:41:17,820
fingers face away from the front of your

828
00:41:17,820 –> 00:41:19,350
mat so they face towards the back of the

829
00:41:19,350 –> 00:41:22,140
mat then press down through the hands

830
00:41:22,140 –> 00:41:25,220
and up and straighten through the arms

831
00:41:25,220 –> 00:41:27,690
coming into weel any of these

832
00:41:27,690 –> 00:41:29,310
expressions they’re not better or worse

833
00:41:29,310 –> 00:41:31,890
they’re not even more advanced they’re

834
00:41:31,890 –> 00:41:35,940
just different take one more breath in

835
00:41:35,940 –> 00:41:39,720
and with an exhale go ahead and drop the

836
00:41:39,720 –> 00:41:45,210
tush all the way back now

837
00:41:45,210 –> 00:41:47,920
bring the knees into the chest and give

838
00:41:47,920 –> 00:41:49,900
them a squeeze should feel really good

839
00:41:49,900 –> 00:41:52,810
and then reach for the outsides of the

840
00:41:52,810 –> 00:41:56,010
feet and pull the knees into the armpits

841
00:41:56,010 –> 00:41:58,840
good we’re gonna rock ourselves here

842
00:41:58,840 –> 00:42:03,010
from side to side don’t worry we have

843
00:42:03,010 –> 00:42:05,200
our eyes closed too here we can’t see

844
00:42:05,200 –> 00:42:08,650
you and just allow the lower back to

845
00:42:08,650 –> 00:42:12,790
open allow yourself to slow down as we

846
00:42:12,790 –> 00:42:18,730
begin our final few moments of class we

847
00:42:18,730 –> 00:42:20,950
pull our knees into the chest and we

848
00:42:20,950 –> 00:42:26,110
give them a squeeze we bow our head to

849
00:42:26,110 –> 00:42:29,470
our knees take a moment squeeze the low

850
00:42:29,470 –> 00:42:31,690
belly

851
00:42:31,690 –> 00:42:33,760
and then we release our head down as we

852
00:42:33,760 –> 00:42:35,549
allow the knees to fall to the right

853
00:42:35,549 –> 00:42:38,559
arms open to T and we point the face in

854
00:42:38,559 –> 00:42:42,119
the opposite direction of the knees

855
00:42:46,010 –> 00:42:49,230
the true strength mark of any human

856
00:42:49,230 –> 00:42:52,260
being everybody is being able to

857
00:42:52,260 –> 00:42:56,700
maintain a sense of decency a sense of

858
00:42:56,700 –> 00:43:02,280
selflessness a sense of service a great

859
00:43:02,280 –> 00:43:05,310
attitude even when were around people

860
00:43:05,310 –> 00:43:07,080
places and things where we’re feeling it

861
00:43:07,080 –> 00:43:10,460
not be the knees up through Center and

862
00:43:10,460 –> 00:43:13,140
exhale change sides it would be a crime

863
00:43:13,140 –> 00:43:15,960
if you took these 14 days just to

864
00:43:15,960 –> 00:43:20,880
strengthen your body no doubt a healthy

865
00:43:20,880 –> 00:43:23,910
body is so important to all of us and no

866
00:43:23,910 –> 00:43:26,550
doubt you’ll start to see differences in

867
00:43:26,550 –> 00:43:28,470
your body immediately from doing this

868
00:43:28,470 –> 00:43:31,620
practice but the true benefits that come

869
00:43:31,620 –> 00:43:33,510
from yoga have nothing to do with our

870
00:43:33,510 –> 00:43:35,190
physical prowess and they have

871
00:43:35,190 –> 00:43:36,900
everything to do with the way we hold

872
00:43:36,900 –> 00:43:40,950
ourselves as human beings bring the

873
00:43:40,950 –> 00:43:43,020
knees up through Center give them a

874
00:43:43,020 –> 00:43:45,119
squeeze

875
00:43:45,119 –> 00:43:47,970
a strong person never worries about

876
00:43:47,970 –> 00:43:50,309
changing the world a strong person

877
00:43:50,309 –> 00:43:51,900
doesn’t need changes in the world to

878
00:43:51,900 –> 00:43:54,569
happen they simply changed themselves

879
00:43:54,569 –> 00:43:56,880
and then the world is beautiful as it is

880
00:43:56,880 –> 00:44:00,029
one more long breath in and with an

881
00:44:00,029 –> 00:44:01,710
exhale straighten the legs all the way

882
00:44:01,710 –> 00:44:05,630
out open them up a good hips width apart

883
00:44:05,630 –> 00:44:08,160
bring the arms of foot or two away from

884
00:44:08,160 –> 00:44:12,779
the sides take a long breath in through

885
00:44:12,779 –> 00:44:19,579
the nose open the mouth and sigh it out

886
00:44:19,579 –> 00:44:22,980
let us all rest in peace thanks for

887
00:44:22,980 –> 00:44:30,210
hanging out everybody I want peace and

888
00:44:30,210 –> 00:44:36,150
love and happiness I want peace and love

889
00:44:36,150 –> 00:44:42,029
and happiness power peace and love and

890
00:44:42,029 –> 00:44:47,450
happiness our peace and love and

891
00:44:47,450 –> 00:44:50,450
happiness

892
00:44:52,620 –> 00:44:55,420
sweet dreams everybody but an even

893
00:44:55,420 –> 00:44:58,210
sweeter reality thanks for doing this

894
00:44:58,210 –> 00:00:00,000
with us namaste

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