Yoga workout for women

Morning Yoga For Weight Loss – 20 Minute Workout Fat Burning Yoga Meltdown Beginner & Intermediate

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new videos everyday life wisdom good

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morning my name is Eric I’m a yoga

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instructor in austin texas this is part

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one of my yoga for weight loss series

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morning edition so this is gonna be

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morning yoga for energy and weight loss

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alright so go ahead and favorite this

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video come back to it as many times as

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you want let’s get started standing at

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the top of your mat so bring your feet

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together bring the big toe ball mounds

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of your feet to touch and then your

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heels are either touching or one inch

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apart make sure your toes are spread out

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on the mat as far as you can get them

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and start to root down through all four

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corners of your feet so that’s inside

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outside inside and outside lift up on

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your kneecaps activate your thighs give

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your tailbone a little bit of a tuck so

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you’re tucking your pelvis kind of under

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a little bit this activates the front of

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your body bring the tips of your hips

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closer to the bottoms of your ribcage

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keep your core really strong but a

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little bit relaxed as well so we’re

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starting we’re working into Mountain

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Pose here arms are by your sides palms

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facing forwards take your shoulders up

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towards your ears and then relax them

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back and down your spine so you have a

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nice open heart open chest keep it like

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this for the entire practice at the same

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time keep your bottom ribs as closed as

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you can alright from here draw the sides

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of your neck back try to think about a

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straight line from the very bottom of

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your tailbone all the way up through the

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crown of your head take a deep breath in

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and a deep breath out on your next

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breath in reach your arms out and up

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touch your palms above your head maybe

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look up between your palms stretch back

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an inch or two and then exhale dive

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forward fold relax all the way down bend

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your knees as much as you need to get

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all of your fingertips on the ground so

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for some of you that might be really

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bent and then other people can maybe

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straighten their legs a little bit more

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make sure your head is relaxed so that

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your spine is completely relaxed

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send your breath into the very base of

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your tailbone into the very base of your

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spine keep a little soft bend in your

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knees on your next inhale all fingertips

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on the ground flatten your back and pull

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your heart forward so this is what we

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call a half lift

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so think about reaching your tailbone

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really far back and then the top of your

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head really far forward your neck is

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long so you’re not crunching your neck

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up or down you can draw your shoulders

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away from your ears last inhale here and

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then exhale relax forward fold so let’s

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do that one more time inhale fingertips

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on the ground long spine draw your heart

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forward and exhale fold right on your

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next inhale bend your knees a little bit

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reach your arms all the way up and out

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touch your palms together above your

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head and exhale hands to the center of

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your chest and namaste prayer position

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right so press your sternum your rib

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cage into your thumbnails press your

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hands into each other gently so that

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maybe you work towards a straight line

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between your elbows feel your shoulder

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blades come back together behind you

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give your tailbone a little bit of a

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tuck long spine we’re going to walk

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through some Sun Salutations and then

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we’re going to take a few variations Sun

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Salutations are a really nice way to

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build up your energy

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a little bit of heat wake you up in the

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morning so find your strong Mountain

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Pose here and let me know what is your

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morning routine do you drink a lot of

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coffee do you hit the snooze button 40

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times before you get up myself I’m a

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huge coffee fan I drink about 3 cups of

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coffee in the morning some say that’s

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been some don’t anyway let me know what

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you think all right take a deep inhale

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reach your arms out and up touch your

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palms above your head and on your exhale

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slowly gently dive forward exhale all

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the air out of your lungs on your inhale

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half-lift fingertips on the ground top

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of your head forward and then on your

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exhale fold

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this time plant your palms shoulder

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widths distance apart and step your feet

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back into plank position

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okay so holding plank for a minute

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you’re going to make sure that your

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index fingers are parallel to the

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outside edges of your mat or a parallel

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to the to each other so ideally you

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would have a mat if you don’t have one

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it’s ok you can practice without a mat

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press your weight into all parts of your

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hands not just the heels of your hands

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and now send your heels towards the back

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of the room reach the backs of your

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knees up and at the same time tuck your

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tailbone in here keep your hips in line

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with your shoulders so you’ve got a long

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straight board here if you ever need to

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take your knees down for a modified

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plank it’s not a problem

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you still get the same kind of

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activation all right let’s take one more

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inhale here neck long and then on your

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exhale lower your knees and slowly lower

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all the way down to your mat make sure

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your elbows are tracking alongside your

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ribcage not pointing out to the sides

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when you get to the bottom untuck your

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toes press the tops of your feet into

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the mat try to even get the pinky

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toenails pressing into the mat so much

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that your kneecaps lift up keep your

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hands under your shoulders and then

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inhale and just gently lift your chest

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this is baby Cobra so from here stay

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here you’ve got a little weight in your

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hands but not a lot because most of

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what’s holding you up is your back

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muscles right so squeeze your elbows

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towards each other and then try

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it act like you’re pushing your chest

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forward this is a really nice energizing

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morning pose at the same time press your

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pelvis into the ground to keep your

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lower back long one more inhale like

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this and then exhale release bring your

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chin to the mat tuck your toes and you

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have an option here to raise your torso

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into modified plank with your knees down

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or you can take the more advanced option

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which would be lifting up your kneecaps

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and raising all the way back up into

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plank pose take one inhale here and on

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your exhale lift your hips up and back

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downward facing dog

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so downward facing dog is kind of like

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an active relaxation this is an inverted

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V shape from here you’re going to make

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sure your head is relaxed reach your

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heels down towards the mat and then

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reach the backs of your knees behind you

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sit your hips up towards the ceiling so

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you’re almost like you’re opening your

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hips up towards the sky your chest is

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relaxed and then press more into your

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hands to bring your heart closer to your

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thighs take a deep breath in and a deep

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breath out when you’re ready press into

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your hands keep your arms straight look

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forward bend your knees hover them a

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little bit off the ground and then step

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all the way up to the front of your mat

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back into a forward fold relax your head

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take it inhale halfway lift

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exhale fold inhale all the way back up

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reach your arms out and up touch your

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palms together make your movements as

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big as you can and then exhale bring

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your hands to prayer namaste that was a

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Sun Salutation we’re going to speed it

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up just a little bit one breath per

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movement so if you ever need to take a

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break feel free to do so otherwise let’s

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speed it up all right here we go

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inhale arms up and out touch your palms

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together above your head press your

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palms into each other

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exhale dive forward fold relax your head

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inhale hands on the ground half lift

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long spine exhale fold plant your palms

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and step your feet back to plank pose

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get your alignment set take an inhale

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get really strong and then exhale come

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all the way down to your mat use your

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knees or not make sure your elbows are

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squeezing towards your ribcage press the

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tops of your feet into your mat inhale

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baby Cobra

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shoulders down neck long and that exhale

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release baby Cobra on an inhale use your

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knees or not work your way back up into

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plank pose and then exhale downward

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facing dog hips lead you up and back

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take a deep breath in and a deep breath

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out bend your knees look forward and

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then step or lightly hop all the way up

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to the front of your mat inhale

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half-lift fingertips on the ground

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exhale forward fold inhale reach all the

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way out and up be as tall as you can but

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reach your tailbone down

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sale hands to the center of your chest

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namaste you grab your second cup of

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coffee

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alright so we’re gonna go through that

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again and I’m going to add in a couple

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of variations ready inhale arms out and

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up touch your palms together get really

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long exhale dive forward fold inhale

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half-lift exhale fold plant your palms

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this time step back to plank and lower

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only halfway down on an exhale

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chaturanga so notice my alignment my

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shoulders are not coming below my elbows

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I’m still pressing into my hands my

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tailbone is still tucked this is a very

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challenging pose so take it as you can

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on your inhale press the tops of your

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feet down and lift up your chest into

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upward facing dog so your option is

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Cobra or upward facing dog upward facing

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dog is kind of like Cobra on steroids

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it’s a little

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okay all right last inhale here push

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your chest forward roll your shoulders

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back and then exhale lift your hips up

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tuck your toes downward facing dog

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so starting to make this a little bit

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more active bend your knees look forward

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and then step or hop all the way to the

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front hands on the ground

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inhale half-lift exhale forward fold

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inhale reach all the way out and up and

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this time exhale come all the way back

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down swan dive big strong movements

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inhale half-lift

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top of your head forward exhale fold

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plant your palms this time step back or

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hop straight back to chaturanga exhale

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inhale untuck your toes upward facing

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dog exhale hips up and back downward

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facing dog

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take an inhale bend your knees deeply

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look forward press the ground away with

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your hands and then exhale step or hop

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all the way up to the front of your mat

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00:10:30,860 –> 00:10:35,560
relax your head inhale halfway lift

261
00:10:35,560 –> 00:10:38,660
exhale fold

262
00:10:38,660 –> 00:10:42,519
okay inhale come all the way out and up

263
00:10:42,519 –> 00:10:46,100
exhale hands to prayer so starting a

264
00:10:46,100 –> 00:10:48,589
different variation of Sun Salutations

265
00:10:48,589 –> 00:10:50,540
make sure the balls of your feet are

266
00:10:50,540 –> 00:10:52,009
touching your heels are one inch apart

267
00:10:52,009 –> 00:10:55,310
this time on your inhale squat your hips

268
00:10:55,310 –> 00:10:58,100
low and reach your arms above your head

269
00:10:58,100 –> 00:11:00,829
this is chair pose so take a peek down

270
00:11:00,829 –> 00:11:02,420
at your toes make sure you can see them

271
00:11:02,420 –> 00:11:04,279
in front of your knees if you can’t

272
00:11:04,279 –> 00:11:06,439
shift your weight back so you’re really

273
00:11:06,439 –> 00:11:08,000
kind of sitting into your glutes here

274
00:11:08,000 –> 00:11:09,769
all right starting to build up a little

275
00:11:09,769 –> 00:11:11,720
bit of heat in your thighs or continuing

276
00:11:11,720 –> 00:11:13,519
to build heat in your thighs tuck your

277
00:11:13,519 –> 00:11:15,110
tailbone in to make your back flat and

278
00:11:15,110 –> 00:11:18,319
long reach your chest forward and then

279
00:11:18,319 –> 00:11:19,550
if it’s too much to keep your palms

280
00:11:19,550 –> 00:11:21,379
together you can keep them you can widen

281
00:11:21,379 –> 00:11:23,360
them to shoulder width distance last

282
00:11:23,360 –> 00:11:26,959
inhale here exhale forward fold

283
00:11:26,959 –> 00:11:29,990
straighten your legs relax your head

284
00:11:29,990 –> 00:11:34,190
inhale halfway lift and then exhale fold

285
00:11:34,190 –> 00:11:37,330
plant your palms step it to plank or hop

286
00:11:37,330 –> 00:11:39,750
to chaturanga

287
00:11:39,750 –> 00:11:42,089
untuck your toes inhale Cobra or

288
00:11:42,089 –> 00:11:45,569
upward-facing dog and then exhale

289
00:11:45,569 –> 00:11:49,319
downward-facing dog all right

290
00:11:49,319 –> 00:11:51,750
from here make sure you have a really

291
00:11:51,750 –> 00:11:54,000
strong hands on the mat take an inhale

292
00:11:54,000 –> 00:11:56,100
lift your right leg behind you keep your

293
00:11:56,100 –> 00:11:58,649
hips square on your exhale step your

294
00:11:58,649 –> 00:12:01,139
right foot between your hands so you can

295
00:12:01,139 –> 00:12:03,000
use your hand to scoot your foot up

296
00:12:03,000 –> 00:12:05,250
there it’s not a problem make sure your

297
00:12:05,250 –> 00:12:06,860
fingertips are in line with your toes

298
00:12:06,860 –> 00:12:09,569
spin your back foot down at a 45 degree

299
00:12:09,569 –> 00:12:12,300
angle and then on your next inhale reach

300
00:12:12,300 –> 00:12:14,730
your arms up into warrior one

301
00:12:14,730 –> 00:12:18,480
so warrior one is a lunge you’re not

302
00:12:18,480 –> 00:12:20,879
splaying out too far towards the front

303
00:12:20,879 –> 00:12:22,199
you’re actually going to point your

304
00:12:22,199 –> 00:12:24,959
tailbone down keep your ribs closed just

305
00:12:24,959 –> 00:12:25,980
like I told you the beginning of the

306
00:12:25,980 –> 00:12:28,949
video and then heart open arms reach up

307
00:12:28,949 –> 00:12:31,079
spin your pinkies towards each other so

308
00:12:31,079 –> 00:12:32,790
that you keep that length between your

309
00:12:32,790 –> 00:12:34,769
ears and your shoulders take one last

310
00:12:34,769 –> 00:12:36,810
breath in maybe sit a little lower into

311
00:12:36,810 –> 00:12:39,750
your lunge and then exhale plant your

312
00:12:39,750 –> 00:12:42,000
hands around your right foot make sure

313
00:12:42,000 –> 00:12:43,769
your palms are strong step your right

314
00:12:43,769 –> 00:12:45,839
foot back to meet your left you’re back

315
00:12:45,839 –> 00:12:49,050
in your plank pose inhale here

316
00:12:49,050 –> 00:12:51,420
and then exhale lower down to chaturanga

317
00:12:51,420 –> 00:12:54,900
or all the way down to the ground take

318
00:12:54,900 –> 00:12:57,570
an inhale baby Cobra or maybe upward

319
00:12:57,570 –> 00:13:00,780
facing dog your choice exhale downward

320
00:13:00,780 –> 00:13:02,630
facing dog

321
00:13:02,630 –> 00:13:05,230
deep breath in

322
00:13:05,230 –> 00:13:09,230
deep breath power reach your heels even

323
00:13:09,230 –> 00:13:11,240
further down towards the mat sit your

324
00:13:11,240 –> 00:13:14,390
hips up towards the sky when you’re

325
00:13:14,390 –> 00:13:16,580
ready take it inhale lift your left leg

326
00:13:16,580 –> 00:13:18,620
behind you keep your hips Square and

327
00:13:18,620 –> 00:13:21,050
your legs straight exhale step your left

328
00:13:21,050 –> 00:13:23,840
foot between your hands again use your

329
00:13:23,840 –> 00:13:25,640
hands to move it along if you need to

330
00:13:25,640 –> 00:13:28,640
spin your back foot down 45 degrees make

331
00:13:28,640 –> 00:13:30,680
sure that leg is really super strong and

332
00:13:30,680 –> 00:13:33,140
then inhale up warrior 1 on the other

333
00:13:33,140 –> 00:13:35,990
side so what I didn’t mention on the

334
00:13:35,990 –> 00:13:37,760
other side was you want to keep your

335
00:13:37,760 –> 00:13:39,740
hips Square to the front of the room so

336
00:13:39,740 –> 00:13:41,810
the lunging leg the left leg you’re

337
00:13:41,810 –> 00:13:44,030
going to draw that hip back at the same

338
00:13:44,030 –> 00:13:46,100
time push your other hip forward again

339
00:13:46,100 –> 00:13:48,200
close your ribs activate your core reach

340
00:13:48,200 –> 00:13:50,540
your tailbone down arms straight up

341
00:13:50,540 –> 00:13:52,160
towards the sky pinkies spin towards

342
00:13:52,160 –> 00:13:53,870
each other you could also put your palms

343
00:13:53,870 –> 00:13:55,700
together that’s up to you but I really I

344
00:13:55,700 –> 00:13:56,870
would like you to keep your neck long

345
00:13:56,870 –> 00:13:59,450
take one more inhale like this an inch

346
00:13:59,450 –> 00:14:02,990
lower and then exhale fold put your

347
00:14:02,990 –> 00:14:05,270
hands step your left foot back to meet

348
00:14:05,270 –> 00:14:08,030
your right plank pose inhale in plank

349
00:14:08,030 –> 00:14:11,690
and then exhale chaturanga or all the

350
00:14:11,690 –> 00:14:14,180
way down inhale Cobra or upward facing

351
00:14:14,180 –> 00:14:16,360
dog

352
00:14:16,360 –> 00:14:20,470
exhale up and back downward facing dog

353
00:14:20,470 –> 00:14:23,510
bend your knees look forward press the

354
00:14:23,510 –> 00:14:25,400
ground away with your arms hands and

355
00:14:25,400 –> 00:14:28,040
then step or hop to the front of your

356
00:14:28,040 –> 00:14:31,310
mat forward fold relax completely

357
00:14:31,310 –> 00:14:32,870
make sure the balls of your feet are

358
00:14:32,870 –> 00:14:35,839
touching on your inhale squat your hips

359
00:14:35,839 –> 00:14:38,029
low and reach your arms up for chair

360
00:14:38,029 –> 00:14:39,440
pose we’re only here for one breath

361
00:14:39,440 –> 00:14:41,270
don’t worry flatten your back inhale

362
00:14:41,270 –> 00:14:44,600
reach as high as you can exhale stand

363
00:14:44,600 –> 00:14:46,400
all the way up release your hands to

364
00:14:46,400 –> 00:14:49,310
prayer I hope you’re starting to feel

365
00:14:49,310 –> 00:14:51,770
more awake now inhale reach your arms up

366
00:14:51,770 –> 00:14:53,540
and out touch your palms together above

367
00:14:53,540 –> 00:14:57,250
your head and exhale dive forward

368
00:14:57,250 –> 00:14:59,930
fingertips on the ground inhale flat

369
00:14:59,930 –> 00:15:03,950
back half lift exhale fold plant your

370
00:15:03,950 –> 00:15:07,900
pant palms step it back or hop it back

371
00:15:07,900 –> 00:15:11,830
inhale upward facing dog or Cobra exhale

372
00:15:11,830 –> 00:15:15,310
downward facing dog

373
00:15:16,230 –> 00:15:18,360
inhale your right leg back and high

374
00:15:18,360 –> 00:15:20,130
behind you flicks your right toes

375
00:15:20,130 –> 00:15:22,710
towards your shoe and then exhale step

376
00:15:22,710 –> 00:15:24,630
your right feet right foot between your

377
00:15:24,630 –> 00:15:27,510
hands spin your back foot down 45-degree

378
00:15:27,510 –> 00:15:28,020
angle

379
00:15:28,020 –> 00:15:31,470
strong back leg inhale warrior one reach

380
00:15:31,470 –> 00:15:33,570
your arms up and out so we’re going to

381
00:15:33,570 –> 00:15:35,940
add on a little bit here sit low into

382
00:15:35,940 –> 00:15:36,450
your lunge

383
00:15:36,450 –> 00:15:38,190
square your hips towards the front of

384
00:15:38,190 –> 00:15:39,810
the room take a big inhale reach

385
00:15:39,810 –> 00:15:43,680
straight up and then exhale cactus arms

386
00:15:43,680 –> 00:15:46,110
so from here something that really

387
00:15:46,110 –> 00:15:48,540
builds up energy in the morning besides

388
00:15:48,540 –> 00:15:51,780
coffee is a hard openers so you’re going

389
00:15:51,780 –> 00:15:53,520
to have your arms like cactuses here and

390
00:15:53,520 –> 00:15:55,710
then take your elbows towards the front

391
00:15:55,710 –> 00:15:58,260
of the room at the same time fan your

392
00:15:58,260 –> 00:16:00,450
fingers out and try to touch your thumbs

393
00:16:00,450 –> 00:16:02,550
to each other behind your back so you

394
00:16:02,550 –> 00:16:04,020
notice your chest is going to start

395
00:16:04,020 –> 00:16:06,780
going up and out you’re not bending back

396
00:16:06,780 –> 00:16:08,520
in your lower back you’re bending back

397
00:16:08,520 –> 00:16:10,560
with your upper back this is really

398
00:16:10,560 –> 00:16:11,880
opening your heart and your chest

399
00:16:11,880 –> 00:16:13,320
getting a lot of air you’re going to

400
00:16:13,320 –> 00:16:14,730
feel your heart rate start to come up a

401
00:16:14,730 –> 00:16:16,560
little bit here take the sides of your

402
00:16:16,560 –> 00:16:18,090
neck back so that you’re not crunching

403
00:16:18,090 –> 00:16:19,920
your neck and then if it’s comfortable

404
00:16:19,920 –> 00:16:22,320
you can drop your head all the way back

405
00:16:22,320 –> 00:16:24,450
but only if it’s comfortable for your

406
00:16:24,450 –> 00:16:26,730
neck take one last big breath in here

407
00:16:26,730 –> 00:16:29,760
sit a little bit lower stay for your

408
00:16:29,760 –> 00:16:31,470
exhale

409
00:16:31,470 –> 00:16:33,660
and then inhale reach your arms all the

410
00:16:33,660 –> 00:16:37,380
way up sit low into your lunge exhale

411
00:16:37,380 –> 00:16:39,030
put your hands to surround your right

412
00:16:39,030 –> 00:16:42,150
foot step it back to meet your left back

413
00:16:42,150 –> 00:16:44,910
to plank pose take an inhale here strong

414
00:16:44,910 –> 00:16:48,270
arms exhale lower all the way down to

415
00:16:48,270 –> 00:16:51,060
the ground untuck your toes press the

416
00:16:51,060 –> 00:16:53,610
tops of your feet into the mat and now

417
00:16:53,610 –> 00:16:55,950
inhale baby Cobra peel your chest off

418
00:16:55,950 –> 00:16:58,290
the ground reach your heart forward and

419
00:16:58,290 –> 00:16:59,940
we’re going to add something on to this

420
00:16:59,940 –> 00:17:01,740
version of Cobra so you’re going to keep

421
00:17:01,740 –> 00:17:03,660
your feet glued to the ground this time

422
00:17:03,660 –> 00:17:06,329
float your hands off the mat reach them

423
00:17:06,329 –> 00:17:08,130
back behind you with your palms facing

424
00:17:08,130 –> 00:17:11,069
down roll your shoulders even more away

425
00:17:11,069 –> 00:17:13,170
from your ears and then start to feel

426
00:17:13,170 –> 00:17:14,490
all of your back muscles

427
00:17:14,490 –> 00:17:17,310
um activate right so your hands are

428
00:17:17,310 –> 00:17:18,869
reaching straight back towards the room

429
00:17:18,869 –> 00:17:19,859
like you’re going to try to grab

430
00:17:19,859 –> 00:17:21,990
something behind you all of your back

431
00:17:21,990 –> 00:17:24,089
muscles are activated take big breaths

432
00:17:24,089 –> 00:17:26,400
and think about showing as much of your

433
00:17:26,400 –> 00:17:27,780
chest towards the front of the room as

434
00:17:27,780 –> 00:17:31,620
possible last inhale here exhale release

435
00:17:31,620 –> 00:17:34,170
bring your chin to the mat plant your

436
00:17:34,170 –> 00:17:36,600
hands under your shoulders tuck your

437
00:17:36,600 –> 00:17:39,630
toes and then use your knees or not take

438
00:17:39,630 –> 00:17:41,550
an inhale to come back up through plank

439
00:17:41,550 –> 00:17:46,890
and then exhale downward facing dog

440
00:17:46,890 –> 00:17:54,850
deep breath in deep breath out open your

441
00:17:54,850 –> 00:17:56,890
mouth and move your jaw from side to

442
00:17:56,890 –> 00:17:58,750
side release any tension that you might

443
00:17:58,750 –> 00:18:01,270
be holding in your face and then when

444
00:18:01,270 –> 00:18:03,430
you’re ready take a big breath in lift

445
00:18:03,430 –> 00:18:05,710
your left leg back behind you flex your

446
00:18:05,710 –> 00:18:07,510
left toes towards your left shin and

447
00:18:07,510 –> 00:18:09,790
then exhale step your left foot between

448
00:18:09,790 –> 00:18:12,330
your hands spin your right foot down

449
00:18:12,330 –> 00:18:16,200
45-degree angle and inhale up warrior 1

450
00:18:16,200 –> 00:18:18,730
so right away start to sit down in your

451
00:18:18,730 –> 00:18:21,370
lunge draw your left hip back and push

452
00:18:21,370 –> 00:18:23,980
your right hip forward take one last

453
00:18:23,980 –> 00:18:26,170
inhale here reach up as hot as far as

454
00:18:26,170 –> 00:18:29,140
you can and then exhale cactus arm so

455
00:18:29,140 –> 00:18:31,150
back to this heart opening pose right so

456
00:18:31,150 –> 00:18:33,370
your elbows your upper arms are parallel

457
00:18:33,370 –> 00:18:35,440
to the ground start reaching your elbows

458
00:18:35,440 –> 00:18:38,560
forward at the same time push your heart

459
00:18:38,560 –> 00:18:41,290
up and out draw the sides of your neck

460
00:18:41,290 –> 00:18:43,690
back and then fan your fingers out and

461
00:18:43,690 –> 00:18:45,100
try to bring your thumbs to touch each

462
00:18:45,100 –> 00:18:46,570
other behind you obviously that’s not

463
00:18:46,570 –> 00:18:47,770
going to happen but that’s the energy

464
00:18:47,770 –> 00:18:49,630
that you’re going for so if you feel

465
00:18:49,630 –> 00:18:51,640
comfortable here sit lower into your

466
00:18:51,640 –> 00:18:53,800
lunge and drop your head all the way

467
00:18:53,800 –> 00:18:56,530
back this time if you’re really feeling

468
00:18:56,530 –> 00:18:58,270
comfortable you can straighten your arms

469
00:18:58,270 –> 00:19:00,040
behind you with your palms facing each

470
00:19:00,040 –> 00:19:02,020
other for a much more intense heart

471
00:19:02,020 –> 00:19:04,090
opener and it’s kind of hard to talk

472
00:19:04,090 –> 00:19:05,680
through so we’re only gonna be here for

473
00:19:05,680 –> 00:19:07,500
one more breath in

474
00:19:07,500 –> 00:19:11,250
one more breath out

475
00:19:11,270 –> 00:19:13,190
and he’ll reach your arms all the way up

476
00:19:13,190 –> 00:19:15,920
to the sky and then exhale plant your

477
00:19:15,920 –> 00:19:18,350
hands around your left foot step it back

478
00:19:18,350 –> 00:19:21,290
to meet your right take a big inhale in

479
00:19:21,290 –> 00:19:24,800
plank and then exhale lower all the way

480
00:19:24,800 –> 00:19:27,050
down to the ground so this time we’re

481
00:19:27,050 –> 00:19:29,390
adding on to our Cobra again press the

482
00:19:29,390 –> 00:19:31,580
tops of your feet into the mat make sure

483
00:19:31,580 –> 00:19:33,440
your fear about hips width distance

484
00:19:33,440 –> 00:19:35,540
that’s only about six inches so it’s

485
00:19:35,540 –> 00:19:37,040
it’s more narrow than most people think

486
00:19:37,040 –> 00:19:40,220
it is alright ready take a big breath in

487
00:19:40,220 –> 00:19:41,720
and lift your chest off the ground

488
00:19:41,720 –> 00:19:45,290
starting off in baby Cobra from here you

489
00:19:45,290 –> 00:19:47,420
can either stay like this or reach your

490
00:19:47,420 –> 00:19:48,770
arms behind you like you did before

491
00:19:48,770 –> 00:19:51,020
palms facing down roll your shoulders

492
00:19:51,020 –> 00:19:53,660
away from your ears and then either stay

493
00:19:53,660 –> 00:19:56,270
here or now start to float your feet off

494
00:19:56,270 –> 00:19:58,460
the ground press your pelvis into the

495
00:19:58,460 –> 00:20:00,320
ground to keep your back long so now

496
00:20:00,320 –> 00:20:02,330
you’re feeling your legs activate your

497
00:20:02,330 –> 00:20:04,610
arms activate your back muscles activate

498
00:20:04,610 –> 00:20:07,429
if you want one step further

499
00:20:07,429 –> 00:20:10,309
bend your knees towards your butt grab

500
00:20:10,309 –> 00:20:11,990
the outside edges of your feet with your

501
00:20:11,990 –> 00:20:14,840
hands and then slowly gently start to

502
00:20:14,840 –> 00:20:17,510
kick your feet into your hands rolling

503
00:20:17,510 –> 00:20:19,250
your shoulders open and pressing your

504
00:20:19,250 –> 00:20:20,480
chest forward

505
00:20:20,480 –> 00:20:22,880
this is called bow pose so you can come

506
00:20:22,880 –> 00:20:24,980
further into this pose by using your leg

507
00:20:24,980 –> 00:20:27,770
strength to reach your toes up even

508
00:20:27,770 –> 00:20:30,200
higher push your chest towards the front

509
00:20:30,200 –> 00:20:32,210
of the room don’t let your knees splay

510
00:20:32,210 –> 00:20:33,620
out to the side so keep them parallel

511
00:20:33,620 –> 00:20:36,470
you’ve got one more breath and then

512
00:20:36,470 –> 00:20:39,110
exhale no slingshots release very gently

513
00:20:39,110 –> 00:20:40,800
down to the ground

514
00:20:40,800 –> 00:20:43,320
tops of your feet down put your hands

515
00:20:43,320 –> 00:20:44,820
back under your shoulders bring your

516
00:20:44,820 –> 00:20:48,150
chin to the mat when you’re ready tuck

517
00:20:48,150 –> 00:20:51,090
your toes roll your shoulders away from

518
00:20:51,090 –> 00:20:52,770
your ears make your way back through

519
00:20:52,770 –> 00:20:55,140
knee plank or high plank on an inhale

520
00:20:55,140 –> 00:21:00,620
and exhale up and back down

521
00:21:00,620 –> 00:21:06,800
deep breath in and deep breath out

522
00:21:06,800 –> 00:21:08,960
now from here you’re going to go ahead

523
00:21:08,960 –> 00:21:11,680
and come all the way down to your knees

524
00:21:11,680 –> 00:21:14,510
we’re gonna do a pose called camel so

525
00:21:14,510 –> 00:21:17,080
since this poses on your knees you might

526
00:21:17,080 –> 00:21:19,340
want to put something under there if you

527
00:21:19,340 –> 00:21:20,810
have sensitive knees that could be the

528
00:21:20,810 –> 00:21:22,550
edge of your mat rolled up or you could

529
00:21:22,550 –> 00:21:24,170
take a blanket or a pillow whatever you

530
00:21:24,170 –> 00:21:26,870
have available so go ahead make two

531
00:21:26,870 –> 00:21:28,850
fists put them between your knees

532
00:21:28,850 –> 00:21:31,250
it’s about inner hips with distance

533
00:21:31,250 –> 00:21:33,170
that’s the alignment that you want make

534
00:21:33,170 –> 00:21:36,080
sure your lower legs are tracking right

535
00:21:36,080 –> 00:21:37,700
behind your knees so they’re not coming

536
00:21:37,700 –> 00:21:39,710
out we’re going in right tops of your

537
00:21:39,710 –> 00:21:41,660
feet on the mat and then just go ahead

538
00:21:41,660 –> 00:21:44,570
stand up on your knees all right so this

539
00:21:44,570 –> 00:21:46,910
poses a hard opener it’s a little bit of

540
00:21:46,910 –> 00:21:48,980
a backbend but it’s really important to

541
00:21:48,980 –> 00:21:51,050
remember that you’re not bending back

542
00:21:51,050 –> 00:21:52,730
with the lower part of your back you’re

543
00:21:52,730 –> 00:21:54,800
not crunching into your lower spine the

544
00:21:54,800 –> 00:21:56,780
part that you’re bending is the upper

545
00:21:56,780 –> 00:21:58,460
part right so we’ve done a lot of work

546
00:21:58,460 –> 00:22:00,200
already with strengthening the back and

547
00:22:00,200 –> 00:22:02,570
opening the heart we’re gonna take it a

548
00:22:02,570 –> 00:22:03,980
little bit further with this pose this

549
00:22:03,980 –> 00:22:07,820
is a very energizing pose all right take

550
00:22:07,820 –> 00:22:08,540
your head

551
00:22:08,540 –> 00:22:10,790
put them on your lower back with your

552
00:22:10,790 –> 00:22:12,799
fingertips facing down so it’s right

553
00:22:12,799 –> 00:22:14,480
above your butt kind of like if you were

554
00:22:14,480 –> 00:22:16,400
wearing those really high waisted 1980s

555
00:22:16,400 –> 00:22:18,530
jeans if that would be where the back

556
00:22:18,530 –> 00:22:20,120
pockets would be alright take your

557
00:22:20,120 –> 00:22:21,530
elbows towards each other roll your

558
00:22:21,530 –> 00:22:23,900
shoulders away from you expose your

559
00:22:23,900 –> 00:22:27,710
inner shoulders and your chest your hips

560
00:22:27,710 –> 00:22:29,960
are right over your knees keep them

561
00:22:29,960 –> 00:22:30,410
there

562
00:22:30,410 –> 00:22:32,390
don’t let them go forward or back right

563
00:22:32,390 –> 00:22:34,460
so this involves core strength to tuck

564
00:22:34,460 –> 00:22:35,960
your tailbone so it’s reaching down

565
00:22:35,960 –> 00:22:38,900
instead of back or forward from here

566
00:22:38,900 –> 00:22:40,970
draw the sides of your neck back and

567
00:22:40,970 –> 00:22:44,240
then start to reach your chest up at the

568
00:22:44,240 –> 00:22:45,650
same time keep your shoulders away from

569
00:22:45,650 –> 00:22:46,370
your ears

570
00:22:46,370 –> 00:22:48,350
keep your elbows squeezing towards each

571
00:22:48,350 –> 00:22:50,540
other so stop when this is enough for

572
00:22:50,540 –> 00:22:52,640
you when you feel a stretch again your

573
00:22:52,640 –> 00:22:54,980
heart rates going to rise again so chest

574
00:22:54,980 –> 00:22:57,080
is reaching up and out hips over your

575
00:22:57,080 –> 00:22:59,179
knees squeeze your elbows towards each

576
00:22:59,179 –> 00:23:00,919
other and then before you even think

577
00:23:00,919 –> 00:23:02,630
about going any further back just keep

578
00:23:02,630 –> 00:23:05,510
going up and out and up and out and up

579
00:23:05,510 –> 00:23:08,929
and out until you’re ready to maybe drop

580
00:23:08,929 –> 00:23:10,669
your head back now this is just an

581
00:23:10,669 –> 00:23:13,450
option if you’re here and you want more

582
00:23:13,450 –> 00:23:17,120
gently start to take one hand or maybe

583
00:23:17,120 –> 00:23:20,270
both to your heels but keep your hips

584
00:23:20,270 –> 00:23:22,340
over your knees and don’t let your body

585
00:23:22,340 –> 00:23:24,679
come back or forward so keep a really

586
00:23:24,679 –> 00:23:27,919
straight line with your legs reach your

587
00:23:27,919 –> 00:23:31,040
chest up let your head relax and take

588
00:23:31,040 –> 00:23:34,330
big breaths

589
00:23:41,350 –> 00:23:43,360
this poses great for counteracting a lot

590
00:23:43,360 –> 00:23:45,430
of the the work that we do sitting at

591
00:23:45,430 –> 00:23:47,800
desks are driving cars or just generally

592
00:23:47,800 –> 00:23:50,850
hunching over take one last inhale here

593
00:23:50,850 –> 00:23:55,240
stay for your exhale and then gently

594
00:23:55,240 –> 00:23:58,270
retrace your steps work your way out of

595
00:23:58,270 –> 00:24:02,200
your pose take a second to just center

596
00:24:02,200 –> 00:24:04,870
yourself neutralize your spine and then

597
00:24:04,870 –> 00:24:08,410
sit your hips back on your heels stay

598
00:24:08,410 –> 00:24:10,960
straight up take an inhale reach your

599
00:24:10,960 –> 00:24:12,280
arms out and up touch your palms

600
00:24:12,280 –> 00:24:16,360
together above your head exhale hands to

601
00:24:16,360 –> 00:24:20,770
prayer and then gently Child’s Pose so

602
00:24:20,770 –> 00:24:23,080
relax your hips on your heels rest your

603
00:24:23,080 –> 00:24:25,150
head all the way down if it’s not

604
00:24:25,150 –> 00:24:26,560
comfortable for you to get your head

605
00:24:26,560 –> 00:24:27,340
onto the floor

606
00:24:27,340 –> 00:24:30,070
you can rest it on your forearms or you

607
00:24:30,070 –> 00:24:32,380
can make two fists just come to a place

608
00:24:32,380 –> 00:24:34,870
where you can relax comfortably so there

609
00:24:34,870 –> 00:24:36,850
are two versions of Child’s Pose you can

610
00:24:36,850 –> 00:24:38,560
have your knees wide if you would like

611
00:24:38,560 –> 00:24:41,290
to get into your hips more

612
00:24:41,290 –> 00:24:42,880
or if you’d like to stretch out your

613
00:24:42,880 –> 00:24:44,260
lower back you can take your knees

614
00:24:44,260 –> 00:24:46,840
together under you but wherever you are

615
00:24:46,840 –> 00:24:52,480
just relax and breathe deeply so stay in

616
00:24:52,480 –> 00:24:54,010
your child’s pose as long as you want

617
00:24:54,010 –> 00:24:55,870
this is the last pose of the morning

618
00:24:55,870 –> 00:24:58,330
energizing weight loss routine when

619
00:24:58,330 –> 00:25:00,430
you’re ready go ahead and come to hands

620
00:25:00,430 –> 00:25:03,730
and knees or tabletop position and then

621
00:25:03,730 –> 00:25:06,820
slowly start to stand up start in a

622
00:25:06,820 –> 00:25:09,190
forward fold relax your head and your

623
00:25:09,190 –> 00:25:12,910
spine inhale your arms all the way out

624
00:25:12,910 –> 00:25:16,440
and up stretch up reach up look up and

625
00:25:16,440 –> 00:25:20,970
exhale your hands to prayer namaste

626
00:25:21,759 –> 00:25:24,049
all right thank you so much for watching

627
00:25:24,049 –> 00:25:26,029
be sure to favorite this video so you

628
00:25:26,029 –> 00:25:27,519
can come back as many times as you need

629
00:25:27,519 –> 00:25:31,940
when it gets too easy up for my parts 2

630
00:25:31,940 –> 00:25:34,419
& 3 of the yoga for weight loss routine

631
00:25:34,419 –> 00:25:36,830
subscribe to psyche truth to see all of

632
00:25:36,830 –> 00:25:38,539
my future videos and all the other great

633
00:25:38,539 –> 00:25:40,399
stuff they have to offer and that’s it

634
00:25:40,399 –> 00:00:00,000
see you on the mat

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