Yoga strength

Yoga For Strength – 40 Minute Vinyasa Sequence

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what’s up party people welcome to yoga

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with Adriene I’m Adriene and I’m in the

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park today and we have an awesome

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practice for you we have a flow to

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connect you to your strengths so get

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ready to sweat get ready to find what

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feels good and have some fun at the pond

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already today we’re going to begin in an

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extended Child’s Pose

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so bring the knees that’s why does your

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yoga mat two big toes to touch and then

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crawl your balls all the way out take a

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deep breath in and on your exhale

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surrender forehead comes to the mat this

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is where we’re going to start so you can

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take a look at the video take a look at

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me and then take your gaze straight down

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when you feel comfortable come into your

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little cave of love here where we’re

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going to make all that’s wrong in the

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world right again and find what it feels

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good you deserve this time for yourself

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so close your eyes take a nice deep

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breath in and long exhale out deep

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breath in through the nose long breath

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out through the nose or the mouth

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doesn’t matter and continue to deepen

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your breath play with it and we think

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about why you came onto your mat today

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maybe calling an intention out for your

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practice something positive that serves

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you in the present moment here is you

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breathe into the back body grow heavy in

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the hips and shoulders

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choosing to let go of the day thus far

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any items on the agenda ahead the hard

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part is over you’re on your mat you’re

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here let’s have some fun today

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begin to spread awareness throughout the

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palm so the fingertips spread wide and

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plant all 10 knuckles all 10

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fingerprints mall lift in the elbows

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we’re just going to slowly energetically

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pull the shoulders back this action is

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going to lift the head and the heart all

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the way up we’ll walk the knees

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underneath the hips toe straight out

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walk the wrists underneath and begin to

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move in your cat cow find what feels

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good here moving with your breath

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stretching out the front body the back

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body and then when you’re ready you can

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kind of veer off the railroad tracks

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here and begin to play stretching

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through the side body sending the hips

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one way and then the other

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maybe tapping into a little inner smile

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if you will stretching through the feet

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by curling the toes under any movement

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here that feels awesome explore

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stretching the body maybe tending to the

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wrist

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and then wherever you are come back to

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Center and do one more inhaling pressing

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away from your foundation and then

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exhaling arching the back like a black

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Halloween cat navel draws up up up

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stretch it and then release we’ll make

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our way to downward facing dog

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you got it keep the knees bent here at

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first as you send the hip points up high

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inhale in deep breath exhale stretching

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one heel down then the other peddling it

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out as we like to say hugging the lower

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ribs in continuing to spread awareness

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through the palms going for a hundred

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and ten full body experience here today

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so that will look and feel a little

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different for everyone of course but

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it’s up to you to make sure that you are

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staying open to expanding awareness

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throughout the whole body so no body

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part left behind one moving part great

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we’re going to take it for a nice slow

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walk now up towards the front edge take

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your time roll through the foot wheel

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and in Newton asana extended forward

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fold allow the weight of the head to

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drop down you might check that by

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shaking the head yes and no you might

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clasp the elbows of course Rock gently

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side to side feet can be hip width apart

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or flush together it doesn’t matter just

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nice conscious footing again spreading

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awareness throughout the whole body

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you’re going for total body health fit

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in the body fit in the mind nice and

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open in your heart take a couple breaths

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here

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then release through the arms and we’ll

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take a nice slow roll up see if you can

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really slow it down today and if you’re

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feeling brave keep your eyes closed roll

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all the way up to Mountain

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when you rise up you know what to do

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here maybe looping the shoulders maybe

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teeter-tottering with the head or

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drawing big circles with the nose

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exploring the body stretching working

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out any kinks and just essentially right

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coming into the body kind of settling

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into the practice and the commitment to

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stay curious

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right no yoga robots here so then we’ll

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walk the feet together press into all

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four corners and after you’ve kind of

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worked out the kinks and found a little

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movement that feels good go ahead and

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come to a nice still Mountain Pose we’ll

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bring the palms open lift up through the

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armpit chest here and stand up nice and

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tall reconnect with your breath here

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super important today as we flow and so

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we’re going to practice moving breath

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and body so inhale reach the arms all

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the way up and overhead exhale float the

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fingertips down inhale reach for the sky

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exhale float the fingertips down so it

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seems like a simple action but to really

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integrate movement and breath takes some

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focus inhale reach exhale fold

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don’t fold float down inhale reach and

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exhale float it down

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okay for getting a little bored you can

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start to integrate the neck drawing

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maybe aligned with the nose all the way

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up as you reach up big breath in and

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then chin to chest as you exhale

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fingertips down

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keep it going inhale integrate getting

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used to moving with the breath then hold

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on to a focus point now and we’ll inhale

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come up on the toes just challenge

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ourselves a little bit really see if we

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can move with the breath as you inhale

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reach reach reach when the breath stops

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we pause at the top and then exhale

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float it down two more times just like

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that inhale exhale practice moving with

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your breath one more time inhale pause

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at the top exhale release everything

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down beautiful inhale reach for the sky

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keep moving with your breath this time

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exhale fold down through the midline

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great inhale halfway lift your version

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nice flat back position here and then

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exhale forward fold

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inhale reach for the sky take it all in

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I have a beautiful sky here today to

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look up to and then exhale hands to

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heart but even if you are looking up at

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the ceiling right connect to your

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imagination your creative self enjoy

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your practice here we go inhale reach

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move with your breath exhale down

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through the midline inhale full breath

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as you come to a flat back long neck

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here use the exhale to float it down

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flowing with the breath we inhale reach

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for the sky and exhale hands to heart

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this time tuck your pelvis again each

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time we move through a flow or vinyasa

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we’re getting opportunity to connect to

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something bigger and to add on to that

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awareness so maybe this time it’s paying

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attention to the pelvis inhale reach it

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up full exhale down you go

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inhale halfway lift lengthen exhale bow

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last time like this inhale spread the

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fingertips reach for the sky exhale tuck

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the pelvis hands to heart

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great here we go adding on inhale reach

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it up exhale down we go inhale halfway

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lift exhale fold plant the palms slide

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the right toes back followed by the left

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we come to a plank zip the legs together

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here press away from your yoga mat

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inhale reach forward with the crown come

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onto the two big toes exhale hug the

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elbows slowly lower all the way down to

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the belly flip onto the top of the feet

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pull the elbows back in inhale Cobra

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exhale release awesome

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curl the toes under option here to come

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to all fours and then peel up to

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downward dog from there or for more

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strength more heat in the body curl the

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toes under press up to top of a push-up

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anchor navel to spine as you hug the

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lower ribs in and then send it to down

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dog and if you’re like what the what

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Adrienne just know that you always have

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an option in your transition moving away

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that feels good for you connect I’m

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merely your online yoga guide and friend

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it’s really up to you to show up for

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yourself and to find what feels good

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drop the left heel

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let’s try lifting the right leg up high

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deep breath in here on an exhale squeeze

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the right knee up and in towards your

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heart hover here for a second connect to

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your strength and then step the right

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foot up into your lunge lower the left

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knee inhale reach the fingertips up high

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exhale float them down moving into a

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twist left palm on the earth or left

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fingertips lifted we inhale open up

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through the right wing you can lift the

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back knee here

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in fine upward-facing dog in the spine

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maybe lift your chin lift your heart and

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then exhale down you go plant the palms

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step the right toes back again bring the

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two big toes together shift your gaze

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forward hug the elbows in lower down all

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the way to the belly repeat Cobra or

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maybe you come to upward facing dog nice

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and soft in the neck when you’re ready

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downward facing dog

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deep breath in Long breath out drop the

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right heel lift the left leg up high

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on your exhale squeeze it up and in

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connect to your strength again here tap

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into it

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and then step it up into your lunge we

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lower the right knee down and we inhale

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reach for the sky

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exhale rain it down twist left finger

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excuse me right fingertips on the mat or

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right palm so you decide if you need

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that space here and then inhale left

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fingertips up towards the sky feel free

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to lift that back knee inhale nice

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beautiful length in the crown long spine

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long neck so we’re not here and then

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take it all the way down awesome

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plant the palms again step the two big

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toes together we shift forward we

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practice chaturanga to updog or belly to

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Cobra and then we send it to down dog

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repeat the slow walk from before my

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friends welcome that heat or bend the

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knees generously look forward inhale in

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and on an exhale hop to the top of the

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truck inhale halfway lift long neck

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exhale soften and bow press into your

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feet reach for the sky deep breath in

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exhale hands to heart

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tuck the pelvis here we go inhale reach

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the fingertips up high this time grab

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the left wrist with the right hand

263
00:12:45,810 –> 00:12:47,970
exhale tilt to the right side body

264
00:12:47,970 –> 00:12:51,269
stretch inhale to Center reach exhale

265
00:12:51,269 –> 00:12:55,829
tilt to the left inhale to Center this

266
00:12:55,829 –> 00:12:58,769
time bend the elbows thumbs back pinkies

267
00:12:58,769 –> 00:13:03,870
forward inhale in reach exhale forward

268
00:13:03,870 –> 00:13:07,709
fold nice job my friend inhale halfway

269
00:13:07,709 –> 00:13:10,440
lift keep it going welcome that feet

270
00:13:10,440 –> 00:13:13,949
exhale bow step it back to plank

271
00:13:13,949 –> 00:13:17,399
strong foundation here this time you can

272
00:13:17,399 –> 00:13:18,569
play with bringing the two big toes

273
00:13:18,569 –> 00:13:19,920
together or you can play with keeping

274
00:13:19,920 –> 00:13:22,440
them wide just experimenting is we shift

275
00:13:22,440 –> 00:13:24,120
the weight forward hug the elbows in

276
00:13:24,120 –> 00:13:27,540
slowly lower down Cobra or upward facing

277
00:13:27,540 –> 00:13:28,290
dog

278
00:13:28,290 –> 00:13:29,790
take a deep breath in wherever you are

279
00:13:29,790 –> 00:13:32,160
and then exhale make your way to down

280
00:13:32,160 –> 00:13:35,519
dog when you arrive drop the left heel

281
00:13:35,519 –> 00:13:37,699
lift the right leg up high big breath in

282
00:13:37,699 –> 00:13:40,860
exhale squeeze nose to knee try to touch

283
00:13:40,860 –> 00:13:43,920
your nose to your knee and step it up

284
00:13:43,920 –> 00:13:46,920
into your lunge this time we’re going to

285
00:13:46,920 –> 00:13:48,600
keep the back heel lifted back knee

286
00:13:48,600 –> 00:13:50,370
lifted stack front knee over front ankle

287
00:13:50,370 –> 00:13:53,579
as you reach up high so high lunge here

288
00:13:53,579 –> 00:13:56,009
right hip crease pulls back go ahead and

289
00:13:56,009 –> 00:13:57,420
Bend through your left knee as you reach

290
00:13:57,420 –> 00:13:59,490
the fingertips up so that you can scoop

291
00:13:59,490 –> 00:14:01,740
the tailbone underneath you lift up

292
00:14:01,740 –> 00:14:03,329
through the front body then begin to

293
00:14:03,329 –> 00:14:05,699
stretch the left heel back inhale in

294
00:14:05,699 –> 00:14:09,509
exhale warrior two strong legs here so

295
00:14:09,509 –> 00:14:10,620
take a look down at your legs

296
00:14:10,620 –> 00:14:13,139
find the foundation as you roll the top

297
00:14:13,139 –> 00:14:17,069
of that right thigh out charge the left

298
00:14:17,069 –> 00:14:18,779
inner thigh press into the back edge of

299
00:14:18,779 –> 00:14:21,209
your left foot and then we’ll reach

300
00:14:21,209 –> 00:14:24,829
reach reach pull the pinkies back

301
00:14:24,829 –> 00:14:28,230
lengthen through the crown now check it

302
00:14:28,230 –> 00:14:31,199
out turn the right toes in then both

303
00:14:31,199 –> 00:14:34,470
heels in so both toes are up then I’m

304
00:14:34,470 –> 00:14:36,660
going to bend my knees as I do so Eagle

305
00:14:36,660 –> 00:14:38,069
arms I’m going to bring right arm

306
00:14:38,069 –> 00:14:40,259
underneath the left bring the palms

307
00:14:40,259 –> 00:14:42,810
together knees super wide again

308
00:14:42,810 –> 00:14:45,000
attention back on that pelvis tailbone

309
00:14:45,000 –> 00:14:47,459
down as you inhale lift the elbows up

310
00:14:47,459 –> 00:14:50,660
hug the lower ribs in navel in belly in

311
00:14:50,660 –> 00:14:53,130
great strong pose here one more breath

312
00:14:53,130 –> 00:14:56,220
you got it then exhale warrior two to

313
00:14:56,220 –> 00:14:57,809
the back of your mat left fingertips

314
00:14:57,809 –> 00:15:01,769
forward right fingertips back find your

315
00:15:01,769 –> 00:15:03,930
warrior two here pull the pinkies back

316
00:15:03,930 –> 00:15:06,860
create a full body experience my friends

317
00:15:06,860 –> 00:15:09,149
peaceful warrior left fingertips reach

318
00:15:09,149 –> 00:15:11,699
forward up and back find your breath

319
00:15:11,699 –> 00:15:15,509
again inhale exhale extended side angle

320
00:15:15,509 –> 00:15:19,529
top of the excuse me left elbow comes to

321
00:15:19,529 –> 00:15:20,759
the top of the left thigh

322
00:15:20,759 –> 00:15:22,680
we don’t collapse here stay connected to

323
00:15:22,680 –> 00:15:24,000
your Center

324
00:15:24,000 –> 00:15:27,449
inhale reach the fingertips forward come

325
00:15:27,449 –> 00:15:29,370
to this variation here or you can begin

326
00:15:29,370 –> 00:15:31,319
to reach right fingertips towards the

327
00:15:31,319 –> 00:15:33,180
sky left fingertips towards your mat

328
00:15:33,180 –> 00:15:35,310
lots of options to play here and we’ll

329
00:15:35,310 –> 00:15:37,050
return to this pose so keep breathing

330
00:15:37,050 –> 00:15:39,810
keep exploring don’t give up inhale in

331
00:15:39,810 –> 00:15:42,750
exhale journey dial your heart all the

332
00:15:42,750 –> 00:15:43,980
way back to your lunge and we’re now

333
00:15:43,980 –> 00:15:45,360
facing the back edge of your mat as you

334
00:15:45,360 –> 00:15:47,879
plant the palms step the left toes back

335
00:15:47,879 –> 00:15:49,709
move through your vinyasa or take it

336
00:15:49,709 –> 00:15:57,360
straight to down dog when you arrive

337
00:15:57,360 –> 00:15:59,040
once again we’ll drop the left heel lift

338
00:15:59,040 –> 00:16:01,259
the right leg up high here we go again

339
00:16:01,259 –> 00:16:02,910
squeezing nose to knee

340
00:16:02,910 –> 00:16:05,279
connect to your strength step it up into

341
00:16:05,279 –> 00:16:07,139
your lunge high lunge whenever you’re

342
00:16:07,139 –> 00:16:09,990
ready find your foundation hug energy in

343
00:16:09,990 –> 00:16:11,850
to the midline and then reach for the

344
00:16:11,850 –> 00:16:13,730
sky

345
00:16:13,730 –> 00:16:16,259
big breath in here as you create full

346
00:16:16,259 –> 00:16:19,740
body experience open the palms wide then

347
00:16:19,740 –> 00:16:23,490
exhale warrior two to the opposite side

348
00:16:23,490 –> 00:16:25,050
to the back right foot forward left

349
00:16:25,050 –> 00:16:28,019
foots back tailbone heavy reach reach

350
00:16:28,019 –> 00:16:31,110
reach then again we turn the right toes

351
00:16:31,110 –> 00:16:35,459
in then both heels in so both toes are

352
00:16:35,459 –> 00:16:37,410
out coming into kind of a goddess pose

353
00:16:37,410 –> 00:16:40,290
or horse pose right arm underneath Eagle

354
00:16:40,290 –> 00:16:43,910
arms sink deep my friends meet your edge

355
00:16:43,910 –> 00:16:48,420
inhale elbows lift exhale sink deep lean

356
00:16:48,420 –> 00:16:49,470
back into it

357
00:16:49,470 –> 00:16:54,750
gorgeous warrior two to the front nice

358
00:16:54,750 –> 00:16:56,610
everyone peaceful warrior as you reach

359
00:16:56,610 –> 00:16:59,329
left fingertips forward up and back

360
00:16:59,329 –> 00:17:02,610
inhale in exhale extended side angle

361
00:17:02,610 –> 00:17:04,709
again we can come here especially if

362
00:17:04,709 –> 00:17:07,230
we’re working on this posture we’re new

363
00:17:07,230 –> 00:17:08,609
to the practice eventually we’ll get the

364
00:17:08,609 –> 00:17:11,220
left fingertips down and maintain nice

365
00:17:11,220 –> 00:17:14,609
strength through the core and through

366
00:17:14,609 –> 00:17:16,740
this line from the crown of the tale one

367
00:17:16,740 –> 00:17:18,029
more breath here you got it

368
00:17:18,029 –> 00:17:20,240
keep the right inner thigh awake and

369
00:17:20,240 –> 00:17:22,648
then we’ll dial the heart back to the

370
00:17:22,648 –> 00:17:25,169
lunge and take a vinyasa step the left

371
00:17:25,169 –> 00:17:30,450
toes back move with your breath exhale

372
00:17:30,450 –> 00:17:32,750
to down dog

373
00:17:32,750 –> 00:17:35,850
awesome pedal it out inhale and let’s

374
00:17:35,850 –> 00:17:37,529
take a cleansing exhale out through the

375
00:17:37,529 –> 00:17:39,649
mouth

376
00:17:40,039 –> 00:17:42,330
walk up to the front edge or bend the

377
00:17:42,330 –> 00:17:44,909
knees inhale look forward exhale float

378
00:17:44,909 –> 00:17:50,340
to the top inhale halfway lift exhale

379
00:17:50,340 –> 00:17:55,070
forward fold inhale reach for the sky

380
00:17:55,070 –> 00:17:58,340
exhale hands to heart

381
00:17:58,340 –> 00:18:00,240
awesome work everyone we’re going to do

382
00:18:00,240 –> 00:18:01,590
the same little dance on the other side

383
00:18:01,590 –> 00:18:03,389
connect to your strength loop the

384
00:18:03,389 –> 00:18:05,610
shoulders lift your heart here we go

385
00:18:05,610 –> 00:18:13,110
inhale extend exhale fold inhale halfway

386
00:18:13,110 –> 00:18:17,090
lift exhale bow

387
00:18:17,090 –> 00:18:19,769
great plant the palms step the right

388
00:18:19,769 –> 00:18:21,389
toes followed by the left toes back

389
00:18:21,389 –> 00:18:23,880
shift your weight forward move through

390
00:18:23,880 –> 00:18:30,059
your flow from downward facing dog this

391
00:18:30,059 –> 00:18:31,889
time we’ll drop the right heel lift the

392
00:18:31,889 –> 00:18:34,139
left leg up high big breath in nose to

393
00:18:34,139 –> 00:18:35,990
knee

394
00:18:35,990 –> 00:18:40,110
step the left foot up soften through the

395
00:18:40,110 –> 00:18:42,240
right knee find your foundation finding

396
00:18:42,240 –> 00:18:43,919
your footing and then inhale reach up

397
00:18:43,919 –> 00:18:46,710
high lunge go through your checklist

398
00:18:46,710 –> 00:18:48,840
bend the right knee scoop the tailbone

399
00:18:48,840 –> 00:18:51,570
underneath you widen through the arms if

400
00:18:51,570 –> 00:18:52,830
you need to especially if you feel like

401
00:18:52,830 –> 00:18:55,190
the shoulders are tight and creeping up

402
00:18:55,190 –> 00:18:57,330
then hug the inner thighs to the midline

403
00:18:57,330 –> 00:19:00,389
inhale in exhale warrior two to the

404
00:19:00,389 –> 00:19:02,429
right left fingertips forward right

405
00:19:02,429 –> 00:19:05,399
fingertips back sink deep here take a

406
00:19:05,399 –> 00:19:07,880
look down

407
00:19:08,730 –> 00:19:11,170
and when you’re ready we’ll inhale in

408
00:19:11,170 –> 00:19:15,430
exhale left toes in then both heels in

409
00:19:15,430 –> 00:19:18,250
so both toes are out so smooth out this

410
00:19:18,250 –> 00:19:19,570
transition the more you practice this

411
00:19:19,570 –> 00:19:22,030
bend the knees this time left arm

412
00:19:22,030 –> 00:19:25,210
underneath the right Eagle arms inhale

413
00:19:25,210 –> 00:19:29,380
lift the elbows tailbone heavy exhale

414
00:19:29,380 –> 00:19:32,220
sink a little deeper you got it

415
00:19:32,220 –> 00:19:34,360
beautiful warrior two to the back edge

416
00:19:34,360 –> 00:19:38,440
of your mat inhale in exhale peaceful

417
00:19:38,440 –> 00:19:40,210
warrior keeps sinking into that front

418
00:19:40,210 –> 00:19:44,440
leg strong inhaling again exhale

419
00:19:44,440 –> 00:19:47,260
extended side angle feel free to come to

420
00:19:47,260 –> 00:19:50,290
the top of the right thigh work play

421
00:19:50,290 –> 00:19:53,290
here creating this nice line from the

422
00:19:53,290 –> 00:19:54,640
outer edge of the back foot all the way

423
00:19:54,640 –> 00:19:57,180
to the front

424
00:19:57,240 –> 00:19:59,800
one more breath in whatever variation

425
00:19:59,800 –> 00:20:02,530
suits you this morning or today the

426
00:20:02,530 –> 00:20:05,710
morning for me inhale in exhale back to

427
00:20:05,710 –> 00:20:06,520
your lunge

428
00:20:06,520 –> 00:20:08,620
stick with it guys plant the palms slide

429
00:20:08,620 –> 00:20:10,690
the right toes back move through your

430
00:20:10,690 –> 00:20:12,550
flow or feel free to skip it go straight

431
00:20:12,550 –> 00:20:19,390
to down dog right heel drops down inhale

432
00:20:19,390 –> 00:20:21,310
lift the left leg up high stick with it

433
00:20:21,310 –> 00:20:22,840
squeeze nose to knee

434
00:20:22,840 –> 00:20:25,300
cultivate string step the left foot up

435
00:20:25,300 –> 00:20:27,550
find your high lunge take your time

436
00:20:27,550 –> 00:20:30,790
getting there building from the ground

437
00:20:30,790 –> 00:20:33,640
up when you’re ready reach the arms up

438
00:20:33,640 –> 00:20:39,130
high full breaths here we’ll send it to

439
00:20:39,130 –> 00:20:43,030
warrior two strong legs pull the pinkies

440
00:20:43,030 –> 00:20:46,930
back inhale in exhale left toes in then

441
00:20:46,930 –> 00:20:49,480
both heels in come to your goddess pose

442
00:20:49,480 –> 00:20:51,190
your horse pose left arm underneath

443
00:20:51,190 –> 00:20:54,600
Eagle arms inhale lift the elbows up

444
00:20:54,600 –> 00:20:58,930
exhale sink a little deeper inhale lift

445
00:20:58,930 –> 00:21:02,380
the elbows up exhale warrior two to the

446
00:21:02,380 –> 00:21:08,160
front inhale in exhale strong legs

447
00:21:08,160 –> 00:21:12,030
inhale peaceful warrior reverse warrior

448
00:21:12,030 –> 00:21:15,710
exhale extended side angle you got it

449
00:21:15,710 –> 00:21:20,280
opening up finding that connection from

450
00:21:20,280 –> 00:21:22,370
the crown all the way to the back heel

451
00:21:22,370 –> 00:21:25,440
one more breath here nice work everyone

452
00:21:25,440 –> 00:21:26,250
stick with it

453
00:21:26,250 –> 00:21:28,740
dial your heart back to Center with

454
00:21:28,740 –> 00:21:31,080
control with grace if you can’t plant

455
00:21:31,080 –> 00:21:33,630
the palms slide the right toes back feel

456
00:21:33,630 –> 00:21:35,040
free to move through a vinyasa here

457
00:21:35,040 –> 00:21:37,920
we’re going to meet in child’s pose take

458
00:21:37,920 –> 00:21:43,550
a little rest nice hmm

459
00:21:43,700 –> 00:21:46,500
so when you arrive in your child’s pose

460
00:21:46,500 –> 00:21:48,960
you can bring the knees together or the

461
00:21:48,960 –> 00:21:51,600
knees wide your back will tell you which

462
00:21:51,600 –> 00:21:56,010
one you prefer when you arrive close

463
00:21:56,010 –> 00:21:59,360
your eyes and just take a rest

464
00:22:19,430 –> 00:22:21,810
great slowly we’ll reach the fingertips

465
00:22:21,810 –> 00:22:25,430
up come all the way back to all fours

466
00:22:25,430 –> 00:22:27,960
curl the toes under and send the hips up

467
00:22:27,960 –> 00:22:30,860
high down dog awesome work everyone

468
00:22:30,860 –> 00:22:34,320
so one last leg here of fire to our

469
00:22:34,320 –> 00:22:36,420
ritual we’re going to bend the knees

470
00:22:36,420 –> 00:22:38,820
look forward inhale in exhale hop to the

471
00:22:38,820 –> 00:22:45,380
top inhale halfway lift exhale bow

472
00:22:45,380 –> 00:22:49,950
inhale reach for the sky and repeating

473
00:22:49,950 –> 00:22:51,930
bending the elbows here thumbs back

474
00:22:51,930 –> 00:22:57,240
pinkies forward inhale reach exhale to

475
00:22:57,240 –> 00:23:02,280
the right inhale reach exhale to the

476
00:23:02,280 –> 00:23:07,590
left inhale reach and exhale ringing it

477
00:23:07,590 –> 00:23:10,620
down okay so bring the palms together

478
00:23:10,620 –> 00:23:12,750
here and bend the knees a little bit of

479
00:23:12,750 –> 00:23:14,310
space between the heels like a

480
00:23:14,310 –> 00:23:20,240
thumbprint oh that breeze feels good and

481
00:23:20,600 –> 00:23:25,140
we’re coming into a chair chair pose so

482
00:23:25,140 –> 00:23:26,400
actually let’s take the fingertips

483
00:23:26,400 –> 00:23:27,660
forward just so you can kind of play

484
00:23:27,660 –> 00:23:29,850
with the weight here so the more the

485
00:23:29,850 –> 00:23:31,170
fingertips reach forward the more were

486
00:23:31,170 –> 00:23:33,300
able to send the sit bones back hug the

487
00:23:33,300 –> 00:23:35,610
lower ribs in and then we’ll bring the

488
00:23:35,610 –> 00:23:38,430
palms together here here we go inhale

489
00:23:38,430 –> 00:23:40,950
lift sternum to thumbs exhale send the

490
00:23:40,950 –> 00:23:42,810
outer edge of the left arm to the outer

491
00:23:42,810 –> 00:23:47,340
edge of the right thigh or knee find

492
00:23:47,340 –> 00:23:49,710
your deep twist here breathe remember

493
00:23:49,710 –> 00:23:51,000
why you showed up on your mat today

494
00:23:51,000 –> 00:23:52,860
flying lengthen the crown of the head

495
00:23:52,860 –> 00:23:55,470
and then shift your weight to your right

496
00:23:55,470 –> 00:23:57,240
foot and here we go having some fun

497
00:23:57,240 –> 00:23:59,820
today again cultivating strength see if

498
00:23:59,820 –> 00:24:01,440
you can lift your left heel to your left

499
00:24:01,440 –> 00:24:03,540
foot up woo give it a try

500
00:24:03,540 –> 00:24:05,910
slowly hold on to a focus lifting the

501
00:24:05,910 –> 00:24:08,310
left heel to the left butter a little

502
00:24:08,310 –> 00:24:10,530
revolved flamingo here stay long in the

503
00:24:10,530 –> 00:24:12,990
neck and then just trust my friends

504
00:24:12,990 –> 00:24:15,360
trust as you send the left toes back and

505
00:24:15,360 –> 00:24:20,100
step it into a lunge great option here

506
00:24:20,100 –> 00:24:22,250
to open up

507
00:24:22,250 –> 00:24:24,019
keep a sense of humor here breathe

508
00:24:24,019 –> 00:24:30,129
breathe breathe low we’ll dial it back

509
00:24:30,129 –> 00:24:33,799
plant the palms half splits lift the

510
00:24:33,799 –> 00:24:35,259
left leg up high

511
00:24:35,259 –> 00:24:37,669
so just work here wherever you are keep

512
00:24:37,669 –> 00:24:40,580
the levels hip doesn’t have to be all

513
00:24:40,580 –> 00:24:43,220
the way up keep the levels hips keep the

514
00:24:43,220 –> 00:24:45,039
hips level

515
00:24:45,039 –> 00:24:47,830
yes I’m human

516
00:24:47,830 –> 00:24:51,649
deep breath in step the feet together

517
00:24:51,649 –> 00:24:54,169
long breath out forward fold

518
00:24:54,169 –> 00:24:57,440
hmm shake it off in the head and neck

519
00:24:57,440 –> 00:24:59,539
we’re going to repeat the slow roll up

520
00:24:59,539 –> 00:25:06,259
from before gorgeous bring the feet

521
00:25:06,259 –> 00:25:08,809
together palms at the heart slight a

522
00:25:08,809 –> 00:25:10,429
little bit of space between the heels

523
00:25:10,429 –> 00:25:14,330
just to play bend the knees if you’d

524
00:25:14,330 –> 00:25:15,679
like to take in the finger I like to

525
00:25:15,679 –> 00:25:17,179
take my fingertips out sometimes just to

526
00:25:17,179 –> 00:25:18,889
remind myself oh yeah I can play with a

527
00:25:18,889 –> 00:25:20,840
little more weight in my heels

528
00:25:20,840 –> 00:25:25,070
Bukit hacen inhale in exhale bring outer

529
00:25:25,070 –> 00:25:27,080
edge of the right elbow to the outer

530
00:25:27,080 –> 00:25:29,299
edge of the left thigh try to keep the

531
00:25:29,299 –> 00:25:31,519
knees together here then lengthen

532
00:25:31,519 –> 00:25:35,539
lengthen through the crown deep twist

533
00:25:35,539 –> 00:25:38,450
here so breathe into your belly and

534
00:25:38,450 –> 00:25:40,429
let’s see if we can do it just have a

535
00:25:40,429 –> 00:25:42,379
little fun lifting right heel to right

536
00:25:42,379 –> 00:25:45,500
buttock here maintaining the shoulders

537
00:25:45,500 –> 00:25:47,120
drawing away from the ears maintaining

538
00:25:47,120 –> 00:25:48,860
that length in the neck keep breathing

539
00:25:48,860 –> 00:25:52,929
here if you fall we’ll catch you and

540
00:25:52,929 –> 00:25:55,129
then just trust you don’t need to look

541
00:25:55,129 –> 00:25:57,620
with your eyes just send your right toes

542
00:25:57,620 –> 00:25:59,529
all the way back into your lunge

543
00:25:59,529 –> 00:26:03,440
yeh find length if you want to open up

544
00:26:03,440 –> 00:26:05,590
here please do breathe breathe breathe

545
00:26:05,590 –> 00:26:07,730
and if you’re like I can’t do that

546
00:26:07,730 –> 00:26:09,350
another day right or maybe seven years

547
00:26:09,350 –> 00:26:12,529
from now enjoy your process the journey

548
00:26:12,529 –> 00:26:15,710
is the reward we know this let’s

549
00:26:15,710 –> 00:26:19,039
practice it dial your heart back to

550
00:26:19,039 –> 00:26:21,980
Center step the right toes in and when

551
00:26:21,980 –> 00:26:25,070
you’re ready lift off so playing with

552
00:26:25,070 –> 00:26:26,929
half splits today I mean you might be

553
00:26:26,929 –> 00:26:28,700
able to lift it up higher but keep those

554
00:26:28,700 –> 00:26:31,100
hips level careful not to lock your

555
00:26:31,100 –> 00:26:32,730
standing leg

556
00:26:32,730 –> 00:26:34,570
eventually you’ll get to a place where

557
00:26:34,570 –> 00:26:37,000
we draw the nose in towards the knee and

558
00:26:37,000 –> 00:26:42,010
maybe wrap the arms around the shins be

559
00:26:42,010 –> 00:26:44,679
here now the one more breath and then

560
00:26:44,679 –> 00:26:47,500
exhale stepping that right foot in yeh

561
00:26:47,500 –> 00:26:50,169
heel toe heel toe the feet as wide as

562
00:26:50,169 –> 00:26:55,590
your mat come to a nice juicy squat hah

563
00:26:55,590 –> 00:26:57,880
palms come together at the heart you

564
00:26:57,880 –> 00:27:03,279
might find a little sway here you might

565
00:27:03,279 –> 00:27:06,970
stay here breathing enjoying this lovely

566
00:27:06,970 –> 00:27:12,159
stretch in the hips or you might take

567
00:27:12,159 –> 00:27:14,139
this time for a little crow practice

568
00:27:14,139 –> 00:27:16,059
bringing the palms out in front

569
00:27:16,059 –> 00:27:17,559
walking the two big toes together

570
00:27:17,559 –> 00:27:20,049
keeping the gaze forward connecting to

571
00:27:20,049 –> 00:27:22,419
your Center and connecting to your

572
00:27:22,419 –> 00:27:24,480
strength as you maybe lift one toe up

573
00:27:24,480 –> 00:27:28,769
followed by the other so just play here

574
00:27:28,769 –> 00:27:33,700
breathing deep so either in the squat

575
00:27:33,700 –> 00:27:35,620
we’re doing a little crow play maybe

576
00:27:35,620 –> 00:27:40,350
just rocking one toe up and the other

577
00:27:40,350 –> 00:27:44,549
then maybe one day a little lift off

578
00:27:44,580 –> 00:27:47,320
so have some fun wherever you are keep

579
00:27:47,320 –> 00:27:56,770
breathing and then everyone come back to

580
00:27:56,770 –> 00:28:00,190
the squat and we’ll begin to release the

581
00:28:00,190 –> 00:28:04,390
fingertips behind us and come on to the

582
00:28:04,390 –> 00:28:08,290
bum send the legs out long press into

583
00:28:08,290 –> 00:28:11,920
your heels inhale reach for the sky with

584
00:28:11,920 –> 00:28:13,390
the wrists reaching out kind of like

585
00:28:13,390 –> 00:28:16,210
thriller arms here reaching up just nice

586
00:28:16,210 –> 00:28:19,630
a counter pose for the wrists for those

587
00:28:19,630 –> 00:28:24,660
who did crow deep breath in exhale fold

588
00:28:24,660 –> 00:28:28,300
so if you can grab the shins here or the

589
00:28:28,300 –> 00:28:30,640
ankles do maybe you take the middle

590
00:28:30,640 –> 00:28:32,350
finger the index finger and thumb to the

591
00:28:32,350 –> 00:28:34,570
big toe here pull the elbows left to

592
00:28:34,570 –> 00:28:36,700
right so whatever feels good a little

593
00:28:36,700 –> 00:28:42,840
counter here of Hasek moeten asana or

594
00:28:42,840 –> 00:28:46,540
seated forward fold take a couple

595
00:28:46,540 –> 00:28:49,570
breaths here close your eyes and we’ll

596
00:28:49,570 –> 00:28:52,530
begin to cool it down

597
00:28:59,190 –> 00:29:04,470
slowly releasing will come to our backs

598
00:29:04,470 –> 00:29:07,240
and first I’m going to start off by

599
00:29:07,240 –> 00:29:08,619
giving you a little option you can do

600
00:29:08,619 –> 00:29:13,990
bridge pose or wheel pose taking a back

601
00:29:13,990 –> 00:29:17,340
bend or maybe a shoulder stand or plow

602
00:29:17,340 –> 00:29:21,249
so I’m going to do bridge so that no

603
00:29:21,249 –> 00:29:22,990
man’s left behind but if you know those

604
00:29:22,990 –> 00:29:25,240
other poses then you might supplement

605
00:29:25,240 –> 00:29:30,340
that now so for bridge I’ll guide you

606
00:29:30,340 –> 00:29:32,379
through it we walk the heels up towards

607
00:29:32,379 –> 00:29:34,960
the fingertips or the fingertips land

608
00:29:34,960 –> 00:29:36,940
and we should be the shoulders

609
00:29:36,940 –> 00:29:38,970
underneath the heart center

610
00:29:38,970 –> 00:29:41,320
imagine like squeezing one of those yoga

611
00:29:41,320 –> 00:29:43,529
blocks or something between your legs

612
00:29:43,529 –> 00:29:46,059
heyo and then press into all four

613
00:29:46,059 –> 00:29:46,840
corners of the feet

614
00:29:46,840 –> 00:29:50,999
sorry inappropriate just having fun

615
00:29:50,999 –> 00:29:53,139
please don’t write me nasty things I’m

616
00:29:53,139 –> 00:29:54,850
sorry you’re just having fun okay

617
00:29:54,850 –> 00:29:57,639
okay press into the palms find your

618
00:29:57,639 –> 00:30:01,539
foundation inhale lots of love in exhale

619
00:30:01,539 –> 00:30:03,850
lots of love out again you could be in

620
00:30:03,850 –> 00:30:05,980
wheel now or shoulder stand or even an

621
00:30:05,980 –> 00:30:10,179
inversion you’re ready to lift up into

622
00:30:10,179 –> 00:30:11,440
bridge we’re going to press into all

623
00:30:11,440 –> 00:30:13,330
four corners of the feet and again any a

624
00:30:13,330 –> 00:30:16,299
lots of love in this time as you exhale

625
00:30:16,299 –> 00:30:18,999
begin to lift the hip points up peel up

626
00:30:18,999 –> 00:30:20,590
from the tailbone don’t let the knees

627
00:30:20,590 –> 00:30:21,879
splay out here so imagine again

628
00:30:21,879 –> 00:30:23,470
squeezing that block in between the legs

629
00:30:23,470 –> 00:30:25,779
between the thighs as you slowly begin

630
00:30:25,779 –> 00:30:29,200
to lift all the way up you might

631
00:30:29,200 –> 00:30:31,299
interlace the fingertips underneath you

632
00:30:31,299 –> 00:30:33,879
continuing to draw the shoulders the

633
00:30:33,879 –> 00:30:35,850
shoulder blades in and together

634
00:30:35,850 –> 00:30:38,639
snuggling them underneath heart center

635
00:30:38,639 –> 00:30:43,720
then here we go inhale lift the chest up

636
00:30:43,720 –> 00:30:46,509
towards the chin lick the chest up

637
00:30:46,509 –> 00:30:48,490
towards the chin press into all four

638
00:30:48,490 –> 00:30:51,899
corners of the feet then lift your chin

639
00:30:51,899 –> 00:30:53,980
beautiful should feel really good in the

640
00:30:53,980 –> 00:30:56,350
base of the neck keep breathing here one

641
00:30:56,350 –> 00:31:00,669
more breath you got it and exhale break

642
00:31:00,669 –> 00:31:03,610
free first with the fingertips and then

643
00:31:03,610 –> 00:31:06,190
that’s your cue to slowly roll down

644
00:31:06,190 –> 00:31:08,769
enjoy this sweet little massage on the

645
00:31:08,769 –> 00:31:09,650
spot

646
00:31:09,650 –> 00:31:13,610
you release great then we’ll bring the

647
00:31:13,610 –> 00:31:15,170
soles of feet together knees nice and

648
00:31:15,170 –> 00:31:18,710
wide bring the hands to the hips here

649
00:31:18,710 –> 00:31:20,840
inhale and exhale just give it a nice

650
00:31:20,840 –> 00:31:25,640
push it should feel good pushing right

651
00:31:25,640 –> 00:31:27,140
at the hip creases the tops of the

652
00:31:27,140 –> 00:31:29,720
thighs give yourself a little self

653
00:31:29,720 –> 00:31:34,390
adjustment here little massage

654
00:31:39,940 –> 00:31:41,560
great then we’ll bring the fingertips

655
00:31:41,560 –> 00:31:43,780
around to the outer edges of the thighs

656
00:31:43,780 –> 00:31:47,620
and bring the knees into Center awesome

657
00:31:47,620 –> 00:31:49,690
this time we’re going to shift the knees

658
00:31:49,690 –> 00:31:53,440
all the way over towards the left then

659
00:31:53,440 –> 00:31:55,480
take the left ankle cross it over the

660
00:31:55,480 –> 00:31:59,710
top of the right thigh if you’re hot you

661
00:31:59,710 –> 00:32:01,090
got cultivate a little heat today you

662
00:32:01,090 –> 00:32:02,620
might interlace the fingertips bring

663
00:32:02,620 –> 00:32:06,960
them behind the head breathe here

664
00:32:09,330 –> 00:32:13,240
awesome then is slowly release massage

665
00:32:13,240 –> 00:32:15,130
through the sacrum as you come to the

666
00:32:15,130 –> 00:32:17,040
other side knees melting to the right

667
00:32:17,040 –> 00:32:20,500
maybe you just stay here or for a deeper

668
00:32:20,500 –> 00:32:22,060
stretch cross the right ankle over the

669
00:32:22,060 –> 00:32:24,310
top of the left thigh here staying awake

670
00:32:24,310 –> 00:32:26,220
in the feet being mindful the knees

671
00:32:26,220 –> 00:32:29,220
breathe

672
00:32:37,419 –> 00:32:40,219
awesome then slowly well unravel sand

673
00:32:40,219 –> 00:32:42,139
the fingertips out left to right Texas

674
00:32:42,139 –> 00:32:46,580
team hug knees up towards the heart with

675
00:32:46,580 –> 00:32:49,580
the tailbone up inhale in exhale melvin

676
00:32:49,580 –> 00:32:51,499
used to the left but let them hover so

677
00:32:51,499 –> 00:32:52,729
don’t let them collapse here let them

678
00:32:52,729 –> 00:32:55,700
hover press into both palms evenly

679
00:32:55,700 –> 00:32:57,830
shoulders grounding down to bring it

680
00:32:57,830 –> 00:32:59,570
more into the core extend through the

681
00:32:59,570 –> 00:33:03,589
right leg breathe breathe breathe then

682
00:33:03,589 –> 00:33:05,869
back to Center rolling through we send

683
00:33:05,869 –> 00:33:07,309
it to the right same thing

684
00:33:07,309 –> 00:33:09,940
hover so before you reach the earth here

685
00:33:09,940 –> 00:33:12,559
stop it control hug the lower ribs in

686
00:33:12,559 –> 00:33:14,570
for deeper a connection to the core

687
00:33:14,570 –> 00:33:17,479
extend the top leg and then back to

688
00:33:17,479 –> 00:33:18,559
Center now you’re off on your own

689
00:33:18,559 –> 00:33:21,769
melting back and forth kicking with the

690
00:33:21,769 –> 00:33:23,509
top leg finding that sit bone to heel

691
00:33:23,509 –> 00:33:27,700
connection and the melt eager to Center

692
00:33:35,110 –> 00:33:38,710
keep it going

693
00:33:38,770 –> 00:33:41,450
notice how each side is different and

694
00:33:41,450 –> 00:33:44,300
how with repetition the sensations do

695
00:33:44,300 –> 00:33:48,200
change and evolve we’ll do one more on

696
00:33:48,200 –> 00:33:57,080
each side and then bring you back to

697
00:33:57,080 –> 00:33:59,540
Center great wrap the arms around the

698
00:33:59,540 –> 00:34:02,480
shins slowly peel the nose up towards

699
00:34:02,480 –> 00:34:04,880
the knees visualize all this space this

700
00:34:04,880 –> 00:34:06,470
beautiful space between your back body

701
00:34:06,470 –> 00:34:09,590
your spine then we’ll reach to the outer

702
00:34:09,590 –> 00:34:12,350
edges of the feet slowly lower the head

703
00:34:12,350 –> 00:34:17,139
the neck down and lift off happy baby

704
00:34:17,139 –> 00:34:19,790
take a second to massage the fee maybe

705
00:34:19,790 –> 00:34:22,070
rotate the ankles and imagine yourself

706
00:34:22,070 –> 00:34:23,810
as a little baby here finding a little

707
00:34:23,810 –> 00:34:27,130
playtime to rock gently back and forth

708
00:34:27,130 –> 00:34:30,949
find what feels good maybe extend one

709
00:34:30,949 –> 00:34:34,539
leg and then the other

710
00:34:39,210 –> 00:34:41,819
and then releasing left foot to the

711
00:34:41,819 –> 00:34:43,819
ground

712
00:34:43,819 –> 00:34:46,980
crossing right ankle over the top of the

713
00:34:46,980 –> 00:34:49,230
left thigh a drop just dropped right in

714
00:34:49,230 –> 00:34:51,409
the center in my head right where like a

715
00:34:51,409 –> 00:34:55,050
bindi would be just right smack in the

716
00:34:55,050 –> 00:34:58,260
center of my third eye whoa whoa guys

717
00:34:58,260 –> 00:35:00,270
reach the right fingertips through the

718
00:35:00,270 –> 00:35:01,530
hole thread the needle here a little

719
00:35:01,530 –> 00:35:05,160
reclined one-legged pigeon so for me I

720
00:35:05,160 –> 00:35:07,140
invite you to lift the left shin

721
00:35:07,140 –> 00:35:11,550
parallel to your sky keep a brightness

722
00:35:11,550 –> 00:35:14,369
in both feet a little just awake awaken

723
00:35:14,369 –> 00:35:20,099
energy to go deeper for the hamstring

724
00:35:20,099 –> 00:35:24,260
you can extend the left leg or even peel

725
00:35:24,260 –> 00:35:29,569
the head up one more breath here

726
00:35:29,569 –> 00:35:31,980
exhale release take the same thing on

727
00:35:31,980 –> 00:35:35,730
the other side crossing left ankle over

728
00:35:35,730 –> 00:35:39,300
right we reach through right shin

729
00:35:39,300 –> 00:35:42,829
parallel to the ceiling

730
00:35:58,450 –> 00:36:02,079
and then we gently release awesome okay

731
00:36:02,079 –> 00:36:04,030
last little thing before our final and

732
00:36:04,030 –> 00:36:06,990
most precious shavasana again

733
00:36:06,990 –> 00:36:10,569
cultivating strength today we got this

734
00:36:10,569 –> 00:36:12,670
bring one hand on top of the other bring

735
00:36:12,670 –> 00:36:15,640
them behind you up and overhead scoop

736
00:36:15,640 –> 00:36:17,680
the tailbone up navel draws down so the

737
00:36:17,680 –> 00:36:19,690
lower back is flush up with the mat and

738
00:36:19,690 –> 00:36:23,230
the feet high up towards the sky here we

739
00:36:23,230 –> 00:36:25,510
go hug the lower ribs in so engage

740
00:36:25,510 –> 00:36:29,319
engage protect lower back inhale slowly

741
00:36:29,319 –> 00:36:32,980
lower the left foot down exhale bring

742
00:36:32,980 –> 00:36:34,420
the left foot back up to meet the right

743
00:36:34,420 –> 00:36:36,780
reach the fingertips to touch your toes

744
00:36:36,780 –> 00:36:42,099
inhale this time right foot down exhale

745
00:36:42,099 –> 00:36:44,980
reach up touch the toes keep it going

746
00:36:44,980 –> 00:36:50,440
inhale extend exhale reach up touch toes

747
00:36:50,440 –> 00:36:56,829
try inhale extend exhale peel it up keep

748
00:36:56,829 –> 00:36:58,230
going

749
00:36:58,230 –> 00:37:01,770
careful not to rush

750
00:37:09,890 –> 00:37:15,560
and one more on each side you got it

751
00:37:16,400 –> 00:37:20,970
nice slow controlled movement one more

752
00:37:20,970 –> 00:37:25,560
last one great keep reaching will pulse

753
00:37:25,560 –> 00:37:34,080
four five and see soup de baddha

754
00:37:34,080 –> 00:37:36,120
konasana souls the feet together hands

755
00:37:36,120 –> 00:37:37,890
come to the belly for a little pet and

756
00:37:37,890 –> 00:37:40,320
then eventually we’ll extend the legs

757
00:37:40,320 –> 00:37:42,330
out long any last little movement you

758
00:37:42,330 –> 00:37:44,520
want to do here anything at all boat

759
00:37:44,520 –> 00:37:48,450
pose another twist anything that feels

760
00:37:48,450 –> 00:37:50,430
good before you come into your final

761
00:37:50,430 –> 00:37:54,690
relaxation pose do it now and then we’ll

762
00:37:54,690 –> 00:37:57,420
come to really walk the heels out as

763
00:37:57,420 –> 00:37:59,430
wide as your mat and also let the armpit

764
00:37:59,430 –> 00:38:03,330
chest breathe here today tuck the chin

765
00:38:03,330 –> 00:38:05,220
into the chest lengthen through the back

766
00:38:05,220 –> 00:38:06,810
of the neck I leave you in shavasana

767
00:38:06,810 –> 00:38:09,360
here today as much as time will allow

768
00:38:09,360 –> 00:38:12,030
please stay here for at least a minute

769
00:38:12,030 –> 00:38:15,570
if hopefully not 14 more and just be

770
00:38:15,570 –> 00:38:17,970
with your breath give thanks set

771
00:38:17,970 –> 00:38:19,950
intentions for the rest of your day or

772
00:38:19,950 –> 00:38:22,650
for the week ahead and have an awesome

773
00:38:22,650 –> 00:38:23,820
rest of your day

774
00:38:23,820 –> 00:38:24,990
thank you so much for sharing your

775
00:38:24,990 –> 00:38:26,730
practice with myself and the others in

776
00:38:26,730 –> 00:00:00,000
the community take good care namaste

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