WEBVTT 00:00:16.200 --> 00:00:19.000 everyone so today we're going to tackle 00:00:19.000 --> 00:00:21.210 another yoga for weight loss video 00:00:21.210 --> 00:00:24.689 really this is just a practice that is 00:00:24.689 --> 00:00:28.060 intended to wake up and strengthen and 00:00:28.060 --> 00:00:31.290 perhaps tone all the major muscle groups 00:00:31.290 --> 00:00:34.060 or at least most of them while also 00:00:34.060 --> 00:00:36.579 playing with ease and hopefully 00:00:36.579 --> 00:00:39.130 increasing flexibility in the body we're 00:00:39.130 --> 00:00:40.950 also going to tap into the breath and 00:00:40.950 --> 00:00:43.180 find what feels good 00:00:43.180 --> 00:00:44.680 so to begin today we're going to start 00:00:44.680 --> 00:00:47.800 flat on our backs go ahead and get 00:00:47.800 --> 00:00:51.790 comfortable here yeah man I'm a little 00:00:51.790 --> 00:00:54.610 sore from my previous practice yesterday 00:00:54.610 --> 00:00:57.220 in the day before so just see what 00:00:57.220 --> 00:00:59.290 happens and you know that's a good 00:00:59.290 --> 00:01:01.660 little lesson as we kind of step on the 00:01:01.660 --> 00:01:03.970 mat and step into the present moment or 00:01:03.970 --> 00:01:06.369 a good little reminder to just open your 00:01:06.369 --> 00:01:10.360 mind up to new experience forget what 00:01:10.360 --> 00:01:13.390 you previously know or have experienced 00:01:13.390 --> 00:01:15.939 on the mat maybe you've tried a video 00:01:15.939 --> 00:01:17.170 before and didn't get all the way 00:01:17.170 --> 00:01:19.359 through it or didn't quite like it 00:01:19.359 --> 00:01:20.799 wasn't your thing or your body wasn't 00:01:20.799 --> 00:01:22.990 really feeling up for it that day so 00:01:22.990 --> 00:01:24.579 just kind of hit the refresh button and 00:01:24.579 --> 00:01:26.920 just open yourself up to seeing what 00:01:26.920 --> 00:01:31.060 happens I am happy to guide you through 00:01:31.060 --> 00:01:34.030 this video today let's begin with a nice 00:01:34.030 --> 00:01:35.649 long beautiful neck here tucking the 00:01:35.649 --> 00:01:41.189 chin into the chest closing the eyes 00:01:41.189 --> 00:01:43.869 letting the hands rest either gently at 00:01:43.869 --> 00:01:47.920 your side or gently on the belly mine 00:01:47.920 --> 00:01:49.689 feel best here on the hip creases today 00:01:49.689 --> 00:01:51.459 for some reason again just seeing what 00:01:51.459 --> 00:01:54.429 happens opening yourselves up to the 00:01:54.429 --> 00:01:56.609 present moment by bringing our awareness 00:01:56.609 --> 00:02:00.029 to the breath 00:02:07.009 --> 00:02:09.300 begin to deepen the breath here take a 00:02:09.300 --> 00:02:11.100 nice full belly breath in the belly 00:02:11.100 --> 00:02:15.720 might rise as you inhale and fall as you 00:02:15.720 --> 00:02:18.230 exhale 00:02:26.010 --> 00:02:28.420 awesome reach the fingertips up and 00:02:28.420 --> 00:02:30.250 overhead keep deepening the breath here 00:02:30.250 --> 00:02:32.260 and throughout the practice today see if 00:02:32.260 --> 00:02:34.090 you can find nice long smooth deep 00:02:34.090 --> 00:02:38.710 breaths I cannot say that enough to just 00:02:38.710 --> 00:02:40.480 keep bringing your awareness back to the 00:02:40.480 --> 00:02:42.610 breath okay find a little organic 00:02:42.610 --> 00:02:44.530 movement here spread the fingertips 00:02:44.530 --> 00:02:46.300 spread the toes you might rotate the 00:02:46.300 --> 00:02:50.350 wrists rotate the ankles then I'm going 00:02:50.350 --> 00:02:52.480 to walk my feet my heels over towards 00:02:52.480 --> 00:02:54.940 the right bottom corner of my mat some 00:02:54.940 --> 00:02:58.360 will walk them on over I'm going to 00:02:58.360 --> 00:03:00.070 press into my head and shimmy my 00:03:00.070 --> 00:03:02.410 shoulders head and shoulders all the way 00:03:02.410 --> 00:03:04.570 towards the right corner so I'm kind of 00:03:04.570 --> 00:03:06.640 coming to the bottom right corner top 00:03:06.640 --> 00:03:07.930 right corner and kind of coming into 00:03:07.930 --> 00:03:09.580 this crescent moon shape more or less 00:03:09.580 --> 00:03:11.290 now I'm going to take my right 00:03:11.290 --> 00:03:14.770 fingertips grab my left wrist and just a 00:03:14.770 --> 00:03:16.990 gentle pull here really mindful in the 00:03:16.990 --> 00:03:19.030 body kind of setting the tone for our 00:03:19.030 --> 00:03:21.070 practice today we're going to create 00:03:21.070 --> 00:03:22.690 some heat in the body but we always want 00:03:22.690 --> 00:03:24.790 to work from a place of softness of ease 00:03:24.790 --> 00:03:27.400 of mindfulness creating strength that 00:03:27.400 --> 00:03:31.050 way rather than this kind of mindless 00:03:31.050 --> 00:03:35.910 forceful action that's a no-brainer 00:03:38.020 --> 00:03:40.310 for the last few breaths here I'm going 00:03:40.310 --> 00:03:43.010 to lift the left leg up cross the left 00:03:43.010 --> 00:03:45.920 ankle over the right breathe deep into 00:03:45.920 --> 00:03:48.020 the left side body relaxing the 00:03:48.020 --> 00:03:56.840 shoulders on the exhale and on your next 00:03:56.840 --> 00:04:01.540 inhale in fill the lungs with air expand 00:04:01.540 --> 00:04:04.400 but on the exhale soften and release 00:04:04.400 --> 00:04:06.110 everything we're going to walk it back 00:04:06.110 --> 00:04:07.640 through Center and take it to the other 00:04:07.640 --> 00:04:10.310 side so walking the heels now towards 00:04:10.310 --> 00:04:12.370 the bottom left corner of the mat 00:04:12.370 --> 00:04:15.320 reaching the arms up overhead and then 00:04:15.320 --> 00:04:16.820 pressing into the back of the head and 00:04:16.820 --> 00:04:19.670 shimmying the shoulders now over towards 00:04:19.670 --> 00:04:23.900 the left corner taking the left excuse 00:04:23.900 --> 00:04:25.400 me yeah the left fingertips to the right 00:04:25.400 --> 00:04:27.590 wrist reaching up and overhead and same 00:04:27.590 --> 00:04:28.970 thing on the other side here my friends 00:04:28.970 --> 00:04:31.270 breathing into the right side body 00:04:31.270 --> 00:04:36.669 on the exhale relax your shoulders down 00:04:36.669 --> 00:04:39.490 keep the skin of the face nice and soft 00:04:39.490 --> 00:04:41.690 notice if you're clenching anywhere so 00:04:41.690 --> 00:04:43.070 if you can begin to soften and relax 00:04:43.070 --> 00:04:47.780 those tight places on the exhale lift up 00:04:47.780 --> 00:04:49.850 the right leg cross the right ankle over 00:04:49.850 --> 00:04:52.040 the left have a little crescent moon 00:04:52.040 --> 00:04:55.390 here breathing into the right side body 00:04:55.390 --> 00:04:58.490 this feels super great super yummy with 00:04:58.490 --> 00:05:03.590 the support of the earth inhale fill the 00:05:03.590 --> 00:05:08.150 lungs with air expand and on your exhale 00:05:08.150 --> 00:05:10.220 release and soften everything back to 00:05:10.220 --> 00:05:12.380 Center walk your head neck shoulders and 00:05:12.380 --> 00:05:15.380 heels legs back to the center line take 00:05:15.380 --> 00:05:17.240 a deep breath in full body stretch point 00:05:17.240 --> 00:05:20.540 the toes flex the feet then we're going 00:05:20.540 --> 00:05:22.490 to hug the knees into the chest wrap the 00:05:22.490 --> 00:05:24.530 arms around the shins scoop the tailbone 00:05:24.530 --> 00:05:27.680 up all your navel down towards the spine 00:05:27.680 --> 00:05:29.960 and a couple rocks here back and forth 00:05:29.960 --> 00:05:35.060 sure it feels nice then I'm going to hug 00:05:35.060 --> 00:05:38.120 squeeze knees into the chest relax the 00:05:38.120 --> 00:05:39.729 shoulders down and away from the ears 00:05:39.729 --> 00:05:42.350 interlace the fingertips bring them up 00:05:42.350 --> 00:05:44.840 and overhead and then slide them 00:05:44.840 --> 00:05:47.000 underneath behind the back of the head 00:05:47.000 --> 00:05:48.050 the neck you can keep the thumbs 00:05:48.050 --> 00:05:49.789 extended here some of you might have 00:05:49.789 --> 00:05:50.930 done this with me before in another 00:05:50.930 --> 00:05:51.470 video 00:05:51.470 --> 00:05:53.120 keep the thumbs extended you might even 00:05:53.120 --> 00:05:55.180 give yourself a little massage a little 00:05:55.180 --> 00:05:58.460 massage sensual massage 00:05:58.460 --> 00:06:01.700 shut up Adriene and after you've done 00:06:01.700 --> 00:06:04.790 that go ahead and find extension long 00:06:04.790 --> 00:06:07.400 beautiful neck elbows extending left to 00:06:07.400 --> 00:06:08.450 right so they're going to want to come 00:06:08.450 --> 00:06:10.400 in here see if you can keep them nice 00:06:10.400 --> 00:06:11.990 and long in fact take a second here to 00:06:11.990 --> 00:06:14.360 pin them to the earth find length in the 00:06:14.360 --> 00:06:17.900 neck they begin to flex your feet inhale 00:06:17.900 --> 00:06:20.180 in exhale lift your shins parallel to 00:06:20.180 --> 00:06:23.570 the ceiling now knees are just drawing 00:06:23.570 --> 00:06:26.180 slightly in front of the hip points so 00:06:26.180 --> 00:06:28.550 that my lower back can become flush with 00:06:28.550 --> 00:06:30.080 the mat kind of kisses the mat there for 00:06:30.080 --> 00:06:33.800 support right away my abdominal wall 00:06:33.800 --> 00:06:36.320 becomes a little bit engaged as I scoop 00:06:36.320 --> 00:06:39.830 the tailbone up draw the navel down I'm 00:06:39.830 --> 00:06:41.780 wiggling my toes just kind of rotating 00:06:41.780 --> 00:06:43.730 the ankles in the feet here inviting 00:06:43.730 --> 00:06:45.680 that self-expression into the practice 00:06:45.680 --> 00:06:48.560 at any and all times so the more we can 00:06:48.560 --> 00:06:51.050 kind of integrate you into the practice 00:06:51.050 --> 00:06:52.940 I feel like one the better time you'll 00:06:52.940 --> 00:06:55.490 have two the more benefits you'll reap 00:06:55.490 --> 00:06:58.880 from the yoga practice and just the more 00:06:58.880 --> 00:07:00.680 likely you are to enjoy the workout or 00:07:00.680 --> 00:07:02.750 the practice itself which means you 00:07:02.750 --> 00:07:06.650 might return to it again enjoying the 00:07:06.650 --> 00:07:08.630 journey is key so finding self 00:07:08.630 --> 00:07:10.730 expression whenever you can take a deep 00:07:10.730 --> 00:07:13.790 breath in on your exhale lift the head 00:07:13.790 --> 00:07:15.350 the neck the shoulders keep the elbows 00:07:15.350 --> 00:07:18.230 wide nice and long imagine a lot of 00:07:18.230 --> 00:07:20.270 space a big juicy piece of fruit between 00:07:20.270 --> 00:07:22.190 the chin and the chest and the lower 00:07:22.190 --> 00:07:23.180 back is going to want to come up here 00:07:23.180 --> 00:07:26.360 but I'm going to say no and support by 00:07:26.360 --> 00:07:29.360 lowering my navel down and lifting my 00:07:29.360 --> 00:07:31.370 tailbone up so I'm kind of tucking my 00:07:31.370 --> 00:07:33.020 pelvis in so that the lower back can 00:07:33.020 --> 00:07:36.500 become nice and long great release the 00:07:36.500 --> 00:07:38.570 fingertips bring the palms together 00:07:38.570 --> 00:07:40.820 interlace the fingertips here keep the 00:07:40.820 --> 00:07:44.810 index finger extended I'm moving I'm 00:07:44.810 --> 00:07:47.480 like here and then I'm going to 00:07:47.480 --> 00:07:50.150 straighten the right leg and draw a line 00:07:50.150 --> 00:07:52.040 with my index finger over towards the 00:07:52.040 --> 00:07:55.790 bottom left corner of the mat now so 00:07:55.790 --> 00:07:57.919 that I don't have any pain or tension in 00:07:57.919 --> 00:07:59.720 the neck I'm extending through the crown 00:07:59.720 --> 00:08:01.789 of the head and I'm keeping bright 00:08:01.789 --> 00:08:03.830 through the toes and really reaching 00:08:03.830 --> 00:08:05.870 towards the index finger 00:08:05.870 --> 00:08:09.120 inhale in exhale bend both knees draw 00:08:09.120 --> 00:08:11.520 rainbow up and overhead and take it 00:08:11.520 --> 00:08:12.540 towards the right side of the room 00:08:12.540 --> 00:08:16.400 extending now through the left leg 00:08:16.970 --> 00:08:20.750 inhale in exhale back through Center and 00:08:20.750 --> 00:08:23.370 taking it over towards the right extend 00:08:23.370 --> 00:08:24.620 through excuse me over towards the left 00:08:24.620 --> 00:08:26.670 extend through the right leg this is a 00:08:26.670 --> 00:08:28.860 little Yoga for the brain to keep 00:08:28.860 --> 00:08:30.390 drawing the navel down as we come back 00:08:30.390 --> 00:08:33.270 through Center and over towards the 00:08:33.270 --> 00:08:35.970 right extending through the left leg one 00:08:35.970 --> 00:08:37.590 more time on each side we got this 00:08:37.590 --> 00:08:39.450 lifting up lengthening through the crown 00:08:39.450 --> 00:08:42.330 of the head and calming over towards the 00:08:42.330 --> 00:08:45.050 left extending through the right leg and 00:08:45.050 --> 00:08:48.510 last time through Center we go towards 00:08:48.510 --> 00:08:53.760 the right take a deep breath in on your 00:08:53.760 --> 00:08:55.770 exhale bend both knees come back to 00:08:55.770 --> 00:08:56.370 Center 00:08:56.370 --> 00:08:58.410 bring the arms back behind the neck 00:08:58.410 --> 00:09:00.600 cradle the neck here and then slowly 00:09:00.600 --> 00:09:02.760 we'll release everything down bringing 00:09:02.760 --> 00:09:05.010 the soles the feet together coming to 00:09:05.010 --> 00:09:07.620 soup to baddha konasana with the arms 00:09:07.620 --> 00:09:09.480 and legs kind of mirroring each other 00:09:09.480 --> 00:09:12.180 here so soles of the feet come together 00:09:12.180 --> 00:09:13.980 the hips are super tight you might draw 00:09:13.980 --> 00:09:16.080 your toes out towards the bottom edge of 00:09:16.080 --> 00:09:17.730 the mat otherwise hike those heels up 00:09:17.730 --> 00:09:20.850 towards your tail and breathe deep here 00:09:20.850 --> 00:09:26.400 close your eyes relaxing through the 00:09:26.400 --> 00:09:35.310 groin the hips softening and gently 00:09:35.310 --> 00:09:36.810 release your fingertips bring them to 00:09:36.810 --> 00:09:39.960 the outer edges of your thighs closing 00:09:39.960 --> 00:09:42.510 the knees here we wrap this part of our 00:09:42.510 --> 00:09:44.160 practice by hugging the knees up towards 00:09:44.160 --> 00:09:46.080 the chest crossing the right ankle over 00:09:46.080 --> 00:09:46.980 the left 00:09:46.980 --> 00:09:49.500 grabbing outer edges of the feet and 00:09:49.500 --> 00:09:53.010 then going for a little rock front to 00:09:53.010 --> 00:09:56.100 back this might seem a little silly to 00:09:56.100 --> 00:09:57.690 you do you do it at least three times 00:09:57.690 --> 00:10:00.450 just give her a try if it feels really 00:10:00.450 --> 00:10:02.390 good do it five times it feels awesome 00:10:02.390 --> 00:10:04.860 rock and roll all day long I don't care 00:10:04.860 --> 00:10:06.660 okay coming up to a nice cross-legged 00:10:06.660 --> 00:10:08.550 position point is find what feels good 00:10:08.550 --> 00:10:12.720 and from here we'll lift up through the 00:10:12.720 --> 00:10:14.430 sternum find a little grounding 00:10:14.430 --> 00:10:16.290 opposition by tagging a little weight in 00:10:16.290 --> 00:10:18.780 the elbows take a deep breath in 00:10:18.780 --> 00:10:21.390 and then on your exhale bring your right 00:10:21.390 --> 00:10:24.060 palm to your left knee swim the left 00:10:24.060 --> 00:10:26.820 fingertips behind inhale lift and 00:10:26.820 --> 00:10:29.400 lengthen as you exhale journey into your 00:10:29.400 --> 00:10:31.550 twist 00:10:32.240 --> 00:10:34.530 again inhale lengthening through the 00:10:34.530 --> 00:10:37.620 crown of the head exhale moving into the 00:10:37.620 --> 00:10:39.920 twist 00:10:40.250 --> 00:10:42.750 taking the navel the belly along for the 00:10:42.750 --> 00:10:45.740 ride breathe deep into the lower belly 00:10:45.740 --> 00:10:48.390 then exhale looking past the left 00:10:48.390 --> 00:10:53.490 shoulder one more deep breath in and 00:10:53.490 --> 00:10:55.650 exhale gently releasing back to Center 00:10:55.650 --> 00:10:57.870 and taking it to the other side the left 00:10:57.870 --> 00:11:00.360 palm to right knee right fingertips swim 00:11:00.360 --> 00:11:02.820 behind think up through the crown of the 00:11:02.820 --> 00:11:05.700 head so we're not leaning back into the 00:11:05.700 --> 00:11:07.860 lower back here but keeping the sitting 00:11:07.860 --> 00:11:10.650 bones grounded so I can lift up through 00:11:10.650 --> 00:11:12.570 that center channel what that might mean 00:11:12.570 --> 00:11:15.120 is you don't twist as far right away but 00:11:15.120 --> 00:11:16.470 that does mean that you're twisting from 00:11:16.470 --> 00:11:17.850 the right place is kind of working with 00:11:17.850 --> 00:11:20.850 integrity and working from the inside 00:11:20.850 --> 00:11:23.960 out let's take two more breaths here 00:11:23.960 --> 00:11:28.230 lifting up on the inhale churning into 00:11:28.230 --> 00:11:31.520 the twist on the exhale 00:11:37.310 --> 00:11:39.470 take one more deep breath in lift your 00:11:39.470 --> 00:11:42.019 heart and then exhale bring it on back 00:11:42.019 --> 00:11:45.079 through to Center take a couple seconds 00:11:45.079 --> 00:11:48.949 here to just move in a circle warming up 00:11:48.949 --> 00:11:50.389 the spine here as we inhale we come 00:11:50.389 --> 00:11:53.089 forward exhale around and back this is 00:11:53.089 --> 00:11:57.410 also awesome for digestion which if 00:11:57.410 --> 00:11:59.059 you're looking to lose weight I highly 00:11:59.059 --> 00:12:00.889 recommend you take a second to mindfully 00:12:00.889 --> 00:12:03.620 analyze kind of your digestion pay 00:12:03.620 --> 00:12:06.680 better attention to how your body reacts 00:12:06.680 --> 00:12:08.389 to the things you eat go ahead and 00:12:08.389 --> 00:12:10.790 reverse your circle inhaling as you come 00:12:10.790 --> 00:12:13.160 forward exhaling as you come around and 00:12:13.160 --> 00:12:15.470 back you might begin to get the neck and 00:12:15.470 --> 00:12:18.649 shoulders involved here warming up the 00:12:18.649 --> 00:12:23.120 spine also get a little booty massage 00:12:23.120 --> 00:12:28.089 here always looking on the bright side 00:12:28.089 --> 00:12:31.129 and then coming back up to Center great 00:12:31.129 --> 00:12:32.870 inhale reach the fingertips up and 00:12:32.870 --> 00:12:34.519 overhead palms come together as we 00:12:34.519 --> 00:12:37.399 interlace inhale reaching index fingers 00:12:37.399 --> 00:12:39.589 forward up and back take a deep breath 00:12:39.589 --> 00:12:42.709 in here smile and then exhale releasing 00:12:42.709 --> 00:12:45.500 the fingertips and diving forward to all 00:12:45.500 --> 00:12:50.389 fours take a second here to come to 00:12:50.389 --> 00:12:52.309 tabletop position wrists directly 00:12:52.309 --> 00:12:54.589 underneath the shoulders press up and 00:12:54.589 --> 00:12:56.389 out of the palms press into the tops of 00:12:56.389 --> 00:12:58.670 the feet make sure that you check in 00:12:58.670 --> 00:13:00.709 with the neck here so remembering always 00:13:00.709 --> 00:13:03.230 the neck is a beautiful extension of the 00:13:03.230 --> 00:13:05.360 spine so I'm not crunching here and I'm 00:13:05.360 --> 00:13:08.029 not letting it hang low but go ahead and 00:13:08.029 --> 00:13:11.029 keep your gaze straight down and find 00:13:11.029 --> 00:13:12.730 well length through the back of the neck 00:13:12.730 --> 00:13:15.410 draw your shoulders away from your ears 00:13:15.410 --> 00:13:17.180 and then see if you can draw your navel 00:13:17.180 --> 00:13:19.129 up towards your spine so a nice tabletop 00:13:19.129 --> 00:13:23.629 position here take a deep breath in and 00:13:23.629 --> 00:13:25.429 on your exhale press into the tops of 00:13:25.429 --> 00:13:26.990 your feet lift your knees let them hover 00:13:26.990 --> 00:13:30.050 we hover in cow or in cat hair cat 00:13:30.050 --> 00:13:33.429 variation for three nice long breaths 00:13:33.429 --> 00:13:38.179 hang with me full body experience 00:13:38.179 --> 00:13:40.009 shoulders drawing away from the ears 00:13:40.009 --> 00:13:41.740 pressing into the pinky toes even 00:13:41.740 --> 00:13:43.879 pressing up and out of the palms one 00:13:43.879 --> 00:13:47.480 more breath and then exhale we release 00:13:47.480 --> 00:13:49.339 nice work bring the two big toes 00:13:49.339 --> 00:13:51.620 together widen the knees as wide as the 00:13:51.620 --> 00:13:54.019 mat and send it on back extended Child's 00:13:54.019 --> 00:13:56.779 Pose with active arms so reach your 00:13:56.779 --> 00:13:58.129 fingertips towards the front edge of 00:13:58.129 --> 00:14:01.490 your mat as you release your heart and 00:14:01.490 --> 00:14:05.839 your forehead down this might be a great 00:14:05.839 --> 00:14:07.970 place to connect with a little of that 00:14:07.970 --> 00:14:09.620 self-expression I was talking about 00:14:09.620 --> 00:14:11.689 earlier you might sway a little side to 00:14:11.689 --> 00:14:15.769 side always finding ways to become more 00:14:15.769 --> 00:14:19.029 alive in the body to work out the kinks 00:14:19.029 --> 00:14:21.199 kind of honoring yourself in that way 00:14:21.199 --> 00:14:23.559 understanding that everybody is 00:14:23.559 --> 00:14:28.399 different and unique and beautiful so 00:14:28.399 --> 00:14:30.970 our yoga practice should reflect that 00:14:30.970 --> 00:14:33.679 great draw your navel up come back to 00:14:33.679 --> 00:14:35.299 all fours walking the knees back 00:14:35.299 --> 00:14:36.829 underneath the hip points the wrists 00:14:36.829 --> 00:14:39.250 underneath the shoulders 00:14:39.250 --> 00:14:41.959 two out of three our second hovering cat 00:14:41.959 --> 00:14:44.629 here we inhale in exhale pressing up out 00:14:44.629 --> 00:14:46.759 of the knees notice it's not a Giganta 00:14:46.759 --> 00:14:50.480 with here just a gentle lift checking in 00:14:50.480 --> 00:14:51.679 with that line from the crown of the 00:14:51.679 --> 00:14:52.970 head to the tip of the tailbone as I 00:14:52.970 --> 00:14:54.920 draw the shoulders back away from the 00:14:54.920 --> 00:14:56.750 ears press up and out of my foundation 00:14:56.750 --> 00:14:59.779 grow up from the ground one more breath 00:14:59.779 --> 00:15:01.610 here as I find that upward current of 00:15:01.610 --> 00:15:05.360 energy and then I gently release the 00:15:05.360 --> 00:15:07.610 knees back down this time curl the feet 00:15:07.610 --> 00:15:11.660 under walk the palms forward and from 00:15:11.660 --> 00:15:13.850 here I send my sitting bones up towards 00:15:13.850 --> 00:15:14.209 the sky 00:15:14.209 --> 00:15:17.269 I really rock the pelvis bring the belly 00:15:17.269 --> 00:15:19.819 towards the tops of the thighs and find 00:15:19.819 --> 00:15:22.040 heart to earth pose here forehead and 00:15:22.040 --> 00:15:25.009 heart melting to the ground spread your 00:15:25.009 --> 00:15:28.069 palms on the hop thoughts and heart to 00:15:28.069 --> 00:15:29.809 earth pose so if your shoulders are 00:15:29.809 --> 00:15:31.370 super tight here you might not even 00:15:31.370 --> 00:15:33.049 bring the head all the way to the ground 00:15:33.049 --> 00:15:35.569 you might just let it hover here working 00:15:35.569 --> 00:15:37.309 on this lengthen the lower back as we 00:15:37.309 --> 00:15:39.199 tilt the pelvis belly towards the tops 00:15:39.199 --> 00:15:42.980 of the thighs if you are able to release 00:15:42.980 --> 00:15:43.879 forehead to the earth 00:15:43.879 --> 00:15:46.639 use your exhale to soften the heart 00:15:46.639 --> 00:15:49.429 further down and whatever variation 00:15:49.429 --> 00:15:50.449 you're in finally 00:15:50.449 --> 00:15:52.279 in the side body find integrity in the 00:15:52.279 --> 00:15:55.009 palms and we're kind of in a puppy 00:15:55.009 --> 00:15:58.189 posture here kind of a half dog so if 00:15:58.189 --> 00:16:00.290 you're ever tired and you want to 00:16:00.290 --> 00:16:02.829 substitute this or downward facing dog I 00:16:02.829 --> 00:16:06.379 recommend you do so same benefits just a 00:16:06.379 --> 00:16:10.309 little less heating more cooling great 00:16:10.309 --> 00:16:11.929 take a deep breath in on your exhale 00:16:11.929 --> 00:16:14.509 press and all ten fingerprints lift your 00:16:14.509 --> 00:16:17.959 hearts come back to all fours 00:16:17.959 --> 00:16:20.779 last hovering cat here checking in with 00:16:20.779 --> 00:16:22.339 our core pressing up and out of the 00:16:22.339 --> 00:16:23.929 palms make sure you have your alignment 00:16:23.929 --> 00:16:25.819 before you lift your knees inhale in and 00:16:25.819 --> 00:16:29.029 on an exhale we gently let the knees 00:16:29.029 --> 00:16:32.149 hover find your action points drawing 00:16:32.149 --> 00:16:34.129 the shoulders away gaze straight down 00:16:34.129 --> 00:16:36.589 navel lower belly drawing up towards the 00:16:36.589 --> 00:16:39.970 spine softening that lower rib cage in 00:16:39.970 --> 00:16:45.049 two more breaths might find a little bit 00:16:45.049 --> 00:16:46.819 of a heat here a little bit of a shake 00:16:46.819 --> 00:16:48.889 that's good that prana energy moving 00:16:48.889 --> 00:16:51.319 through the body waking up those muscles 00:16:51.319 --> 00:16:53.929 and on an exhale we release the knees 00:16:53.929 --> 00:16:55.970 down hallelujah we made it curl the toes 00:16:55.970 --> 00:16:57.919 under this time walking the palms 00:16:57.919 --> 00:16:59.779 forward to come up into downward facing 00:16:59.779 --> 00:17:00.730 dog 00:17:00.730 --> 00:17:03.649 now engage the belly here navel comes to 00:17:03.649 --> 00:17:06.049 the spine I lift the left knee followed 00:17:06.049 --> 00:17:08.089 by the right find that tilt and the 00:17:08.089 --> 00:17:11.779 pelvis here as I slowly slowly rise up 00:17:11.779 --> 00:17:14.148 into our first downward dog to the 00:17:14.148 --> 00:17:17.559 practice together peddling the feet 00:17:17.829 --> 00:17:20.240 finding a little movement here so not 00:17:20.240 --> 00:17:22.220 even worrying about the asana shape 00:17:22.220 --> 00:17:26.209 downward-facing dog for the first few 00:17:26.209 --> 00:17:27.679 breaths here just kind of finding a 00:17:27.679 --> 00:17:31.490 little bit of movement honoring again 00:17:31.490 --> 00:17:33.440 your body whatever you did earlier today 00:17:33.440 --> 00:17:36.320 or last night maybe you have something 00:17:36.320 --> 00:17:38.149 in healing that you're tending to right 00:17:38.149 --> 00:17:40.519 now as you pedal the feet press up and 00:17:40.519 --> 00:17:46.190 out of the palms then walk your two big 00:17:46.190 --> 00:17:47.950 toes together turn them in just slightly 00:17:47.950 --> 00:17:50.809 imagine the tops of the thighs spiraling 00:17:50.809 --> 00:17:52.460 in towards each other and then out 00:17:52.460 --> 00:17:54.350 towards the back of the mat then press 00:17:54.350 --> 00:17:55.519 up and out of your palms 00:17:55.519 --> 00:17:57.710 relax your head over draw your shoulders 00:17:57.710 --> 00:17:59.110 out and away from the ears 00:17:59.110 --> 00:18:01.850 imagine your two armpit chest your 00:18:01.850 --> 00:18:03.660 armpits basically 00:18:03.660 --> 00:18:05.850 looking at each other here so there's 00:18:05.850 --> 00:18:07.110 lots of space between the ears and 00:18:07.110 --> 00:18:07.830 shoulders 00:18:07.830 --> 00:18:11.430 one more breath in here inhale got 00:18:11.430 --> 00:18:13.560 exactly there and then exhale bend the 00:18:13.560 --> 00:18:15.210 knees generously belly to the tops of 00:18:15.210 --> 00:18:16.890 the thighs hang with me as we gently 00:18:16.890 --> 00:18:19.140 draw a line with the nose look forward 00:18:19.140 --> 00:18:20.910 and you can either hop the feet up 00:18:20.910 --> 00:18:23.010 towards the front edge of your mat or go 00:18:23.010 --> 00:18:27.300 for a slow walk all the way up towards 00:18:27.300 --> 00:18:29.310 the front edge we'll arrive here 00:18:29.310 --> 00:18:31.980 together feet hip-width apart and we let 00:18:31.980 --> 00:18:35.580 it all hang over uttanasana take two to 00:18:35.580 --> 00:18:37.200 three breaths here to find a little 00:18:37.200 --> 00:18:40.620 movement in your body bend the knees as 00:18:40.620 --> 00:18:42.150 generously as you need to you might grab 00:18:42.150 --> 00:18:43.970 the elbows Rock a little side to side 00:18:43.970 --> 00:18:46.500 you might shake the head a little yes or 00:18:46.500 --> 00:18:49.860 no you might pedal the feet and we all 00:18:49.860 --> 00:18:53.689 will continue to deepen the breath 00:18:55.730 --> 00:18:58.230 toes are pointing forward I press into 00:18:58.230 --> 00:19:00.750 all four corners of the feet inhale lift 00:19:00.750 --> 00:19:02.640 up to flat back position sliding the 00:19:02.640 --> 00:19:04.860 palms all the way to the tops of the 00:19:04.860 --> 00:19:06.540 thighs on this first one looping the 00:19:06.540 --> 00:19:09.030 shoulders finding that hovering cat even 00:19:09.030 --> 00:19:12.350 here maybe as we draw the navel in 00:19:12.350 --> 00:19:14.580 maintain this link through the sternum 00:19:14.580 --> 00:19:16.050 through the crown of the head and then 00:19:16.050 --> 00:19:17.640 draw the shoulder blades in together and 00:19:17.640 --> 00:19:20.790 down and away so my elbows are pulling 00:19:20.790 --> 00:19:24.630 back one more breath here and on an 00:19:24.630 --> 00:19:27.210 exhale we soften and release everything 00:19:27.210 --> 00:19:29.820 back down we tuck the chin into the 00:19:29.820 --> 00:19:32.270 chest press into our foundation and 00:19:32.270 --> 00:19:35.250 slowly begin to roll it up curling the 00:19:35.250 --> 00:19:43.770 tailbone in stacking the spine and 00:19:43.770 --> 00:19:47.580 slowly we arrive in Tadasana Mountain 00:19:47.580 --> 00:19:52.710 Pose bring the palms together here at 00:19:52.710 --> 00:19:54.240 the heart take a deep breath in lift 00:19:54.240 --> 00:19:56.940 your sternum to your thumbs then soft 00:19:56.940 --> 00:19:58.770 knees here find a little bounce a little 00:19:58.770 --> 00:20:00.690 buoyancy this is going to be coming with 00:20:00.690 --> 00:20:02.820 super helpful for us in our practice 00:20:02.820 --> 00:20:05.160 today head over heart heart over pelvis 00:20:05.160 --> 00:20:08.100 I inhale spread the fingertips left to 00:20:08.100 --> 00:20:10.760 right and reach it all the way up on the 00:20:10.760 --> 00:20:13.500 exhale diving forward soft knees here 00:20:13.500 --> 00:20:14.590 leading with 00:20:14.590 --> 00:20:18.010 heart Lewton asana forward fold 00:20:18.010 --> 00:20:21.220 now inhale slide the palms up to the 00:20:21.220 --> 00:20:23.320 shins lift a flat back position long 00:20:23.320 --> 00:20:27.100 beautiful neck and exhale soften and bow 00:20:27.100 --> 00:20:29.500 fingertips come to the mat we set the 00:20:29.500 --> 00:20:32.490 right foot back into our runners lunge 00:20:32.490 --> 00:20:35.500 inhale loop the shoulders look forward 00:20:35.500 --> 00:20:37.210 let your heart really open up towards 00:20:37.210 --> 00:20:39.730 the front edge of the mat breathe lots 00:20:39.730 --> 00:20:41.020 of space between the ears and shoulders 00:20:41.020 --> 00:20:43.330 here then make sure you're not on a 00:20:43.330 --> 00:20:45.789 tightrope it on two separate planes take 00:20:45.789 --> 00:20:47.470 your left thumb peel your left hip 00:20:47.470 --> 00:20:50.740 crease back level the hips here find 00:20:50.740 --> 00:20:52.480 integrity again working from the ground 00:20:52.480 --> 00:20:56.380 up inhale in as you exhale plant the 00:20:56.380 --> 00:20:58.690 palms step it back to plank 00:20:58.690 --> 00:21:01.179 zip the legs together by bringing the 00:21:01.179 --> 00:21:04.840 two big toes to kiss spread the palms 00:21:04.840 --> 00:21:07.750 wide send the sit bones down towards the 00:21:07.750 --> 00:21:09.370 heels energetically and send the 00:21:09.370 --> 00:21:12.220 shoulders away from the ears press up 00:21:12.220 --> 00:21:14.289 and out of the palms really spike your 00:21:14.289 --> 00:21:16.690 heels towards the back of the mat deep 00:21:16.690 --> 00:21:18.250 breath in here as you press up and out 00:21:18.250 --> 00:21:18.850 of the palms 00:21:18.850 --> 00:21:20.730 almost hollowing through the upper back 00:21:20.730 --> 00:21:23.440 then on an exhale slowly lower to the 00:21:23.440 --> 00:21:25.750 knees cross the ankles and walk the 00:21:25.750 --> 00:21:28.390 palms just a bit forward coming into a 00:21:28.390 --> 00:21:32.640 half plank here so tucking the pelvis 00:21:32.640 --> 00:21:34.870 making adjustments finding that nice 00:21:34.870 --> 00:21:36.549 long beautiful line from the crown of 00:21:36.549 --> 00:21:38.820 the head to the tip of the tailbone 00:21:38.820 --> 00:21:41.020 great draw the shoulders away from the 00:21:41.020 --> 00:21:43.230 ears inhale look forward just slightly 00:21:43.230 --> 00:21:45.909 exhale slowly lower down keeping the 00:21:45.909 --> 00:21:47.590 elbows hugging into the side body as 00:21:47.590 --> 00:21:49.690 long as you can pressing your knuckles 00:21:49.690 --> 00:21:52.330 slowly lower down and then release the 00:21:52.330 --> 00:21:54.730 feet and inhale loop the shoulders lift 00:21:54.730 --> 00:21:57.159 your heart Cobra nice small Cobra here 00:21:57.159 --> 00:22:00.010 to start exhale release curl the toes 00:22:00.010 --> 00:22:02.289 under press it all the way up to your 00:22:02.289 --> 00:22:04.870 plank position then draw your navel up 00:22:04.870 --> 00:22:07.390 and back as we send it into downward 00:22:07.390 --> 00:22:08.260 facing dog 00:22:08.260 --> 00:22:13.450 pedal it out continue to breathe deep my 00:22:13.450 --> 00:22:18.700 friends and then nice and easy nothing 00:22:18.700 --> 00:22:20.350 fancy step the right foot up into your 00:22:20.350 --> 00:22:22.470 runners lunge warming up the body here 00:22:22.470 --> 00:22:24.549 finding a little movement we'll take the 00:22:24.549 --> 00:22:26.049 right thumb now maybe peel the right hip 00:22:26.049 --> 00:22:27.200 crease back 00:22:27.200 --> 00:22:30.440 space level the hips can always lower 00:22:30.440 --> 00:22:33.799 the back knee here no problemo then loop 00:22:33.799 --> 00:22:35.389 your shoulders come light on your 00:22:35.389 --> 00:22:36.799 fingertips let your heart radiate 00:22:36.799 --> 00:22:41.750 forward strong legs deep breath in on an 00:22:41.750 --> 00:22:43.700 exhale rock that back foot up to meet 00:22:43.700 --> 00:22:45.289 the front feet hip-width apart or flush 00:22:45.289 --> 00:22:48.669 together hangover forward fold 00:22:48.669 --> 00:22:51.320 now deep breath in fingertips on the mat 00:22:51.320 --> 00:22:54.169 now we lift up to flat back position so 00:22:54.169 --> 00:22:55.730 now we have three variations of this 00:22:55.730 --> 00:22:57.889 flat back we have fingertips on the mat 00:22:57.889 --> 00:22:59.929 palms on the shins and palms on the 00:22:59.929 --> 00:23:02.240 thighs I encourage you to do what best 00:23:02.240 --> 00:23:04.070 suits you you can also mix and match 00:23:04.070 --> 00:23:07.460 them take a deep breath in and on your 00:23:07.460 --> 00:23:11.240 exhale soften everything in bow back all 00:23:11.240 --> 00:23:13.399 the way up we spiral the shoulders open 00:23:13.399 --> 00:23:14.929 left to right spread your fingertips 00:23:14.929 --> 00:23:16.549 take a deep breath in press into your 00:23:16.549 --> 00:23:19.940 feet reach it up strong legs and exhale 00:23:19.940 --> 00:23:21.860 we come back to the heart lift your 00:23:21.860 --> 00:23:25.130 sternum to your thumbs find the soft 00:23:25.130 --> 00:23:27.080 knees again nice buoyancy here as we 00:23:27.080 --> 00:23:31.190 inhale reach it up again exhale think up 00:23:31.190 --> 00:23:33.080 and over lots of space in the spine 00:23:33.080 --> 00:23:38.000 enjoy the smooze forward fold deep 00:23:38.000 --> 00:23:40.010 breath in as we inhale lift to flat back 00:23:40.010 --> 00:23:45.590 exhale soften and bow plant the palms 00:23:45.590 --> 00:23:49.480 this time step or hop it back to plank 00:23:49.480 --> 00:23:52.100 now two big toes are together once again 00:23:52.100 --> 00:23:54.049 we're sending the heels towards the back 00:23:54.049 --> 00:23:56.120 of the mat I'm pressing up and out of 00:23:56.120 --> 00:23:58.039 the palms really pressing up and out so 00:23:58.039 --> 00:23:59.750 not sinking into my bones here but 00:23:59.750 --> 00:24:01.639 finding stability in the shoulders by 00:24:01.639 --> 00:24:04.159 engaging my core drawing the shoulders 00:24:04.159 --> 00:24:06.919 away from the ears nice full body 00:24:06.919 --> 00:24:09.289 experience great you can lower the knees 00:24:09.289 --> 00:24:11.450 here or you can stay in full plank for 00:24:11.450 --> 00:24:13.700 this as we hug the elbows into the side 00:24:13.700 --> 00:24:16.010 body gently take our gaze forward and 00:24:16.010 --> 00:24:18.799 slowly lower down nice and slow see if 00:24:18.799 --> 00:24:20.149 you can get a constant rate of speed 00:24:20.149 --> 00:24:22.220 here and if you eventually fall to smile 00:24:22.220 --> 00:24:27.919 enjoy inhale lift up Cobra exhale soften 00:24:27.919 --> 00:24:30.679 and bow curl the toes under press up to 00:24:30.679 --> 00:24:32.929 plank if that transition is a little too 00:24:32.929 --> 00:24:34.610 intense for you at this moment you can 00:24:34.610 --> 00:24:36.379 always transition by coming to all fours 00:24:36.379 --> 00:24:38.629 first and then sending it up to downward 00:24:38.629 --> 00:24:40.220 facing dog which is where we will all 00:24:40.220 --> 00:24:40.990 meet 00:24:40.990 --> 00:24:45.620 peddling the feet great walk the two big 00:24:45.620 --> 00:24:48.500 toes together drop your left heel slide 00:24:48.500 --> 00:24:51.980 the right leg all the way up now take 00:24:51.980 --> 00:24:53.809 your right toes turn them towards the 00:24:53.809 --> 00:24:55.340 left side of the mat to level your hips 00:24:55.340 --> 00:24:56.750 here and then see if you can square off 00:24:56.750 --> 00:24:58.580 the shoulders here as well so it might 00:24:58.580 --> 00:25:00.110 mean that your leg doesn't go as high 00:25:00.110 --> 00:25:02.270 but at least we're in a nice juicy 00:25:02.270 --> 00:25:04.309 alignment bone stacked right deep breath 00:25:04.309 --> 00:25:07.159 in exhale draw a line with your right 00:25:07.159 --> 00:25:08.780 knee all the way towards the right side 00:25:08.780 --> 00:25:10.549 of your mat up and over to kiss your 00:25:10.549 --> 00:25:14.120 right elbow Wow then inhale drop your 00:25:14.120 --> 00:25:16.179 left heel send the right leg back up 00:25:16.179 --> 00:25:20.720 deep breath in exhale right knee crosses 00:25:20.720 --> 00:25:23.260 up and over to kiss the left elbow 00:25:23.260 --> 00:25:26.720 looking forward and exhale back all the 00:25:26.720 --> 00:25:27.890 way three-legged dog 00:25:27.890 --> 00:25:30.049 now carving a line all the way through 00:25:30.049 --> 00:25:31.640 Center notice how I'm not just going 00:25:31.640 --> 00:25:33.380 straight through but I'm thinking up 00:25:33.380 --> 00:25:35.419 with my navel up and over hugging my 00:25:35.419 --> 00:25:37.700 knee up towards my chest and then 00:25:37.700 --> 00:25:38.990 eventually stepping it all the way up 00:25:38.990 --> 00:25:40.010 and into my lunge 00:25:40.010 --> 00:25:42.620 great this I'm going to plaque this time 00:25:42.620 --> 00:25:45.289 I'm going to plant too much coffee I'm 00:25:45.289 --> 00:25:47.539 like yeah that's right Yogi's drink 00:25:47.539 --> 00:25:48.890 coffee although I'm trying not to drink 00:25:48.890 --> 00:25:53.809 coffee plant the back heel draw your 00:25:53.809 --> 00:25:55.789 hands to your hips inhale lead with your 00:25:55.789 --> 00:25:57.559 heart press into your feet lift it up 00:25:57.559 --> 00:26:00.770 warrior one right toes pointing forward 00:26:00.770 --> 00:26:02.630 left toes pointing towards the front 00:26:02.630 --> 00:26:05.090 left corner of the room or the mat now 00:26:05.090 --> 00:26:08.690 if you're a beginner you might just be 00:26:08.690 --> 00:26:10.610 working on anchoring that back leg if 00:26:10.610 --> 00:26:12.530 you're experienced really let's see if 00:26:12.530 --> 00:26:14.240 we can get the bottom of that right 00:26:14.240 --> 00:26:16.580 thigh parallel to the mat and anywhere 00:26:16.580 --> 00:26:18.350 in between of course my friends is fine 00:26:18.350 --> 00:26:21.440 tuck your pelvis draw your navel in kind 00:26:21.440 --> 00:26:23.150 of knit the lower ribcage together here 00:26:23.150 --> 00:26:24.919 find your integrity as you loop the 00:26:24.919 --> 00:26:26.960 shoulders and inhale reach the 00:26:26.960 --> 00:26:30.320 fingertips forward up and back pull the 00:26:30.320 --> 00:26:33.380 thumbs back here inhale in exhale open 00:26:33.380 --> 00:26:34.460 up to warrior two 00:26:34.460 --> 00:26:36.890 now you might widen your stance here 00:26:36.890 --> 00:26:39.799 bend a little deeper make sure you can 00:26:39.799 --> 00:26:45.130 see your front right big toe excuse me 00:26:45.130 --> 00:26:47.929 pull the right up pull the pinkies back 00:26:47.929 --> 00:26:50.600 lift your heart lengthen your tailbone 00:26:50.600 --> 00:26:53.960 down deep breath in here looking past 00:26:53.960 --> 00:26:54.980 the right fingertips 00:26:54.980 --> 00:26:57.019 then on an exhale flip your palm 00:26:57.019 --> 00:26:59.480 straighten your front leg take your gaze 00:26:59.480 --> 00:27:01.870 to the left and draw your palms together 00:27:01.870 --> 00:27:04.940 deep breath in here exhale warrior two 00:27:04.940 --> 00:27:09.289 looking past the right fingertips inhale 00:27:09.289 --> 00:27:13.880 open your palms reach it up straight leg 00:27:13.880 --> 00:27:17.019 exhale warrior two 00:27:17.320 --> 00:27:20.750 deep breath lots of space between the 00:27:20.750 --> 00:27:22.880 ears and shoulders here two more times 00:27:22.880 --> 00:27:28.940 just like this strong legs that left 00:27:28.940 --> 00:27:31.720 inner thigh still is nice and charged 00:27:31.720 --> 00:27:34.519 I'm stacking head over heart heart over 00:27:34.519 --> 00:27:38.440 pelvis as I move through my vinyasa and 00:27:38.440 --> 00:27:42.490 then exhale back to warrior two 00:27:42.490 --> 00:27:44.870 beautiful bring the right elbow to the 00:27:44.870 --> 00:27:47.179 top of the right thigh sink deep into 00:27:47.179 --> 00:27:50.210 that right leg breathe into the outer 00:27:50.210 --> 00:27:52.399 edge of that right hip then trace the 00:27:52.399 --> 00:27:54.860 line with your left fingertips along the 00:27:54.860 --> 00:27:56.899 left side body behind the left ear and 00:27:56.899 --> 00:27:59.630 then reach up and over towards the front 00:27:59.630 --> 00:28:02.149 of the mat or the room so you might be 00:28:02.149 --> 00:28:03.710 thinking that we're here but we're 00:28:03.710 --> 00:28:05.929 actually going for the side stretch here 00:28:05.929 --> 00:28:08.149 engaging the belly drawing the navel 00:28:08.149 --> 00:28:11.029 back heart is spiraling up towards the 00:28:11.029 --> 00:28:12.350 sky in fact you might cheat and take 00:28:12.350 --> 00:28:14.990 your left palm and smear it across your 00:28:14.990 --> 00:28:17.500 ribcage to remind you to open up here 00:28:17.500 --> 00:28:20.090 then return left fingertips to reach 00:28:20.090 --> 00:28:21.919 forward notice how I'm not collapsing 00:28:21.919 --> 00:28:23.870 into the right shoulder here but I'm 00:28:23.870 --> 00:28:26.710 keeping that integrity that space I'm 00:28:26.710 --> 00:28:28.580 pressing into the outer edge of that 00:28:28.580 --> 00:28:31.070 back foot if I want to I can release the 00:28:31.070 --> 00:28:32.600 right fingertips to the ground here and 00:28:32.600 --> 00:28:38.510 open up for one breath take a deep 00:28:38.510 --> 00:28:41.090 breath in here and exhale send your gaze 00:28:41.090 --> 00:28:43.519 down release everything as we pivot on 00:28:43.519 --> 00:28:46.250 the back leg plant the palms and step it 00:28:46.250 --> 00:28:50.330 back to plank or half plank this time 00:28:50.330 --> 00:28:52.250 choose your vinyasa so you can be at 00:28:52.250 --> 00:28:54.169 half plank or at the top of a push-up 00:28:54.169 --> 00:28:56.779 inhale in shift forward exhale 00:28:56.779 --> 00:28:58.549 chaturanga practice hugging the elbows 00:28:58.549 --> 00:29:00.409 in you might go all the way down to 00:29:00.409 --> 00:29:02.870 Cobra or this time you might flip it to 00:29:02.870 --> 00:29:04.850 up dog pressing up and out of the palms 00:29:04.850 --> 00:29:06.590 drawing the shoulder blades in and 00:29:06.590 --> 00:29:08.760 together lengthening through the 00:29:08.760 --> 00:29:10.440 out of the head inhale as you exhale 00:29:10.440 --> 00:29:12.980 draw your navel towards your spine and 00:29:12.980 --> 00:29:17.480 send it on back downward facing dog 00:29:17.810 --> 00:29:20.150 great bring the two big toes together 00:29:20.150 --> 00:29:22.590 slide the sole the left leg up keep 00:29:22.590 --> 00:29:23.970 pressing up and out of the palms here 00:29:23.970 --> 00:29:26.130 find that upward current of energy in 00:29:26.130 --> 00:29:28.200 the arms so that we're not hurting the 00:29:28.200 --> 00:29:29.210 wrists 00:29:29.210 --> 00:29:31.800 now turning the left toes towards the 00:29:31.800 --> 00:29:33.380 right side of the mat leveling the hips 00:29:33.380 --> 00:29:35.400 squaring the shoulders take a deep 00:29:35.400 --> 00:29:36.870 breath in as you drop through that right 00:29:36.870 --> 00:29:40.290 heel and then on an exhale we bring the 00:29:40.290 --> 00:29:43.320 left knee towards the left elbow to kiss 00:29:43.320 --> 00:29:45.150 looking forward press up and out of the 00:29:45.150 --> 00:29:48.740 palms deep breath in exhale send it back 00:29:48.740 --> 00:29:51.510 crossing it over left knee to right 00:29:51.510 --> 00:29:56.250 elbow deep breath in and exhale 00:29:56.250 --> 00:29:59.790 three-legged dog last time carving a 00:29:59.790 --> 00:30:01.650 line through Center think up and over as 00:30:01.650 --> 00:30:04.230 you squeeze squeeze hug those left 00:30:04.230 --> 00:30:06.090 excuse-me hug the left knee up towards 00:30:06.090 --> 00:30:07.980 the heart draw the shoulders away from 00:30:07.980 --> 00:30:08.490 the ears 00:30:08.490 --> 00:30:12.540 aha and then we plant it finding your 00:30:12.540 --> 00:30:14.640 runners lunge here for one breath then 00:30:14.640 --> 00:30:16.500 planting that back foot now for warrior 00:30:16.500 --> 00:30:19.290 one on the other side peeling the left 00:30:19.290 --> 00:30:21.150 hip crease back I'll find my footing 00:30:21.150 --> 00:30:23.730 lift my heart and whenever you're ready 00:30:23.730 --> 00:30:25.350 inhale in reaching the fingertips 00:30:25.350 --> 00:30:27.570 forward up and back pull the thumbs back 00:30:27.570 --> 00:30:30.090 as you lift your heart tucking the 00:30:30.090 --> 00:30:34.710 pelvis lengthening tailbone down hands 00:30:34.710 --> 00:30:36.210 can also stay on the waistline here no 00:30:36.210 --> 00:30:42.900 problem breathing deep inhale in on an 00:30:42.900 --> 00:30:47.100 exhale open up into warrior two outer 00:30:47.100 --> 00:30:49.430 edge of that back leg is nice and strong 00:30:49.430 --> 00:30:52.140 bending deep in that front like I pull 00:30:52.140 --> 00:30:53.880 my pinkies back and again just make sure 00:30:53.880 --> 00:30:56.880 you can see your front big toe breathing 00:30:56.880 --> 00:31:00.390 deep shoulders away from the ears flip 00:31:00.390 --> 00:31:02.400 the palms inhale straighten the legs 00:31:02.400 --> 00:31:04.980 palms come together deep breath in tuck 00:31:04.980 --> 00:31:08.100 your pelvis tailbone lengthens down on 00:31:08.100 --> 00:31:11.070 an exhale send your focus past the left 00:31:11.070 --> 00:31:13.550 fingertips a deep Bend warrior two 00:31:13.550 --> 00:31:16.110 inhale straighten that leg draw energy 00:31:16.110 --> 00:31:18.050 up through both arches of the feet and 00:31:18.050 --> 00:31:20.820 exhale via bridge asana 00:31:20.820 --> 00:31:30.830 you inhale and exhale navel draws in Shh 00:31:30.830 --> 00:31:35.759 inhale reach it up straight legs exhale 00:31:35.759 --> 00:31:38.509 full body experience strong legs 00:31:38.509 --> 00:31:40.799 softening that lower ribcage maybe bend 00:31:40.799 --> 00:31:42.840 a little deeper let's see one more deep 00:31:42.840 --> 00:31:47.659 breath in and exhale take up space 00:31:47.659 --> 00:31:51.059 warrior two great this time bending the 00:31:51.059 --> 00:31:52.679 left elbow bringing it to the top of the 00:31:52.679 --> 00:31:54.659 left thigh tracing a line with the right 00:31:54.659 --> 00:31:57.029 fingertips all the way up the side body 00:31:57.029 --> 00:31:59.190 behind the ear and reaching up and 00:31:59.190 --> 00:32:01.259 overhead you might take that right palm 00:32:01.259 --> 00:32:05.429 and use it to maybe smear some thin 00:32:05.429 --> 00:32:07.340 she's gonna say like honey or something 00:32:07.340 --> 00:32:10.049 across the rib cage to spiral the heart 00:32:10.049 --> 00:32:12.240 up and then bring your fingertips back 00:32:12.240 --> 00:32:14.460 again not collapsing left ear to left 00:32:14.460 --> 00:32:16.259 shoulder but finding that extension 00:32:16.259 --> 00:32:20.399 through the crown strong legs engaged in 00:32:20.399 --> 00:32:22.049 the belly pull your right thumb back 00:32:22.049 --> 00:32:24.590 lean back into the pose for one breath 00:32:24.590 --> 00:32:26.820 then you can stay here to go a step 00:32:26.820 --> 00:32:28.350 further you might release your finger 00:32:28.350 --> 00:32:30.659 left fingertips down go a little deeper 00:32:30.659 --> 00:32:32.340 and bending into that left hip and then 00:32:32.340 --> 00:32:35.570 inhale open up through the right wing 00:32:35.570 --> 00:32:37.529 take one more breath here 00:32:37.529 --> 00:32:40.230 strong in the back leg and then exhale 00:32:40.230 --> 00:32:41.519 send your left 00:32:41.519 --> 00:32:43.860 excuse-me send your gaze down bring the 00:32:43.860 --> 00:32:46.649 fingertips back to your mat and we 00:32:46.649 --> 00:32:48.840 vinyasa you can send it back extended 00:32:48.840 --> 00:32:50.870 Child's Pose here right away or vinyasa 00:32:50.870 --> 00:32:53.850 stepping it back to plank or half plank 00:32:53.850 --> 00:32:55.740 shifting your weight forward hugging the 00:32:55.740 --> 00:32:56.399 elbows in 00:32:56.399 --> 00:32:58.379 we either inhale lift up to Cobra or 00:32:58.379 --> 00:33:01.590 updog Yogi's choice and if you're not 00:33:01.590 --> 00:33:02.669 familiar with what I'm talking about 00:33:02.669 --> 00:33:04.500 check us out in the foundations of yoga 00:33:04.500 --> 00:33:07.799 series and we could just kind of break 00:33:07.799 --> 00:33:10.139 down the poses one by one there and it's 00:33:10.139 --> 00:33:14.879 super helpful and yummy for even 00:33:14.879 --> 00:33:16.679 experienced Yogi's to just kind of go 00:33:16.679 --> 00:33:19.019 back to basics back to that beginner's 00:33:19.019 --> 00:33:20.730 mind okay I'm here in downward-facing 00:33:20.730 --> 00:33:24.659 dog I'm pedaling it out I'm going to 00:33:24.659 --> 00:33:27.360 slowly walk my feet towards the center 00:33:27.360 --> 00:33:29.460 of my mat here and then I'm going to 00:33:29.460 --> 00:33:31.649 heel toe heel toe the feet as wide as 00:33:31.649 --> 00:33:34.169 the mat toes turn out just slightly 00:33:34.169 --> 00:33:34.950 heels 00:33:34.950 --> 00:33:37.710 are in and then gently I'm going to look 00:33:37.710 --> 00:33:38.909 forward lengthen through the crown of 00:33:38.909 --> 00:33:41.279 the head then soften the knees as I 00:33:41.279 --> 00:33:44.000 slowly come into a deep yogic squat 00:33:44.000 --> 00:33:49.169 strong legs here palms come together at 00:33:49.169 --> 00:33:51.539 the heart if we can if I'm feeling a 00:33:51.539 --> 00:33:53.279 little unstable here or perhaps my feet 00:33:53.279 --> 00:33:55.950 aren't able to come down who cares no 00:33:55.950 --> 00:33:57.750 problem keep the heels lifted keep the 00:33:57.750 --> 00:33:59.220 fingertips on the ground and breathe 00:33:59.220 --> 00:34:03.149 deep into these babies nice long 00:34:03.149 --> 00:34:05.370 beautiful neck here if you are able to 00:34:05.370 --> 00:34:07.380 come homes to the heart then use the 00:34:07.380 --> 00:34:10.280 outer edges of your arms to press into 00:34:10.280 --> 00:34:12.659 the inner legs I'm going to turn this 00:34:12.659 --> 00:34:13.589 way so you can see me a little better 00:34:13.589 --> 00:34:15.869 and then find resistance there hugging 00:34:15.869 --> 00:34:17.489 the knees back into the arms so there's 00:34:17.489 --> 00:34:18.690 a little bit of resistance there if 00:34:18.690 --> 00:34:23.040 you're able to bring the palms here any 00:34:23.040 --> 00:34:25.320 variation is good checking in with the 00:34:25.320 --> 00:34:30.839 hips breathing deep great then no matter 00:34:30.839 --> 00:34:32.730 what variation you're at heels lifted or 00:34:32.730 --> 00:34:34.589 down bring your left palm to the center 00:34:34.589 --> 00:34:37.109 line and inhale open up through your 00:34:37.109 --> 00:34:39.659 right arm now you might start right stop 00:34:39.659 --> 00:34:41.489 right here that's about as far as it'll 00:34:41.489 --> 00:34:43.409 go maybe you can go all the way up 00:34:43.409 --> 00:34:45.329 towards the sky but anywhere in between 00:34:45.329 --> 00:34:47.760 is nice and also to find little movement 00:34:47.760 --> 00:34:53.369 is quite nice as well keep pressing into 00:34:53.369 --> 00:34:55.199 the outer edges of the feet slowly 00:34:55.199 --> 00:34:58.319 release it back down right palm replaces 00:34:58.319 --> 00:35:00.030 the left and we inhale open up through 00:35:00.030 --> 00:35:02.099 the left wing oh yeah 00:35:02.099 --> 00:35:04.920 breathe deep again it might just come 00:35:04.920 --> 00:35:06.900 this far and that is a-ok might come a 00:35:06.900 --> 00:35:09.089 little bit I find that when I get myself 00:35:09.089 --> 00:35:11.010 permission to move and find what feels 00:35:11.010 --> 00:35:13.829 good I often find space and length that 00:35:13.829 --> 00:35:15.960 I didn't even know was there so might 00:35:15.960 --> 00:35:17.609 look a little silly it might even feel 00:35:17.609 --> 00:35:20.790 it might feel even sillier but give 00:35:20.790 --> 00:35:23.339 yourself permission to move however 00:35:23.339 --> 00:35:25.890 feels good pressing into the outer edges 00:35:25.890 --> 00:35:27.930 the feet I inhale one more time and 00:35:27.930 --> 00:35:30.800 exhale come back to Center 00:35:30.800 --> 00:35:33.770 crow pose or bakasana plant the palms 00:35:33.770 --> 00:35:37.859 gently come up on to your toes walk the 00:35:37.859 --> 00:35:39.839 palms slightly forward inhale think up 00:35:39.839 --> 00:35:42.599 and over I'm going to gently walk my 00:35:42.599 --> 00:35:45.089 knees towards the armpit chest keep my 00:35:45.089 --> 00:35:46.740 gaze looking forward and I might just 00:35:46.740 --> 00:35:48.100 get this far guys 00:35:48.100 --> 00:35:50.140 nice little balancing pose crap here we 00:35:50.140 --> 00:35:52.750 have a whole video just on this pose 00:35:52.750 --> 00:35:54.820 nice and long in the neck and I might 00:35:54.820 --> 00:35:56.350 just Rock a little back and forth here 00:35:56.350 --> 00:35:58.720 full body strengthener as I press up 00:35:58.720 --> 00:36:01.480 might lift up onto the toes lift up off 00:36:01.480 --> 00:36:04.120 the toes for one second here again gaze 00:36:04.120 --> 00:36:07.360 straight forward if I want to go into 00:36:07.360 --> 00:36:09.610 full Boston I might walk my knees all 00:36:09.610 --> 00:36:11.470 the way up find that length as I lift 00:36:11.470 --> 00:36:13.930 one toe than the other breathe deep here 00:36:13.930 --> 00:36:17.830 pressing up and out of the palms inner 00:36:17.830 --> 00:36:19.540 are just come together I find length 00:36:19.540 --> 00:36:21.340 space between the ears and the shoulders 00:36:21.340 --> 00:36:23.490 and then I release back down 00:36:23.490 --> 00:36:26.860 great slowly transitioning onto the 00:36:26.860 --> 00:36:28.630 sitting bones I send my legs out in 00:36:28.630 --> 00:36:30.610 front inhale reach it all the way up and 00:36:30.610 --> 00:36:33.340 shake out the legs and exhale forward 00:36:33.340 --> 00:36:34.350 fold 00:36:34.350 --> 00:36:36.760 now the knees can bend as generously as 00:36:36.760 --> 00:36:39.910 you need to here just finding a little 00:36:39.910 --> 00:36:42.490 length on the lower back relaxing the 00:36:42.490 --> 00:36:49.390 head over then releasing rotate the 00:36:49.390 --> 00:36:53.490 wrist a couple times if you need to and 00:36:53.490 --> 00:36:58.439 then coming back on to flat back yay 00:36:58.650 --> 00:37:02.500 mm-hmm soles of the feet flat on the 00:37:02.500 --> 00:37:05.080 earth knees up towards the sky if you 00:37:05.080 --> 00:37:06.670 need to say take a second here to kind 00:37:06.670 --> 00:37:08.950 of just windshield wiper the legs that 00:37:08.950 --> 00:37:11.290 always feels good again always sneak in 00:37:11.290 --> 00:37:12.760 those little grace notes those little 00:37:12.760 --> 00:37:14.830 pieces of movement that make you feel 00:37:14.830 --> 00:37:15.970 good and then are going to make you 00:37:15.970 --> 00:37:18.520 stick with your practice they're going 00:37:18.520 --> 00:37:23.710 to encourage you great press into the 00:37:23.710 --> 00:37:26.170 palms inhale lift the shins again 00:37:26.170 --> 00:37:28.750 parallel to the ceiling tuck your 00:37:28.750 --> 00:37:30.280 tailbone a little bit so that lower back 00:37:30.280 --> 00:37:35.020 can become flush with the mat then once 00:37:35.020 --> 00:37:36.810 again palms come together we interlace 00:37:36.810 --> 00:37:39.310 keeping the index finger extended just 00:37:39.310 --> 00:37:40.570 like we did at the beginning of our 00:37:40.570 --> 00:37:43.450 class our video now notice I'm not 00:37:43.450 --> 00:37:44.980 drawing my shoulders up towards the ears 00:37:44.980 --> 00:37:46.690 but rather finding that resistance 00:37:46.690 --> 00:37:49.180 drawing them down and away I'm going to 00:37:49.180 --> 00:37:51.250 inhale straighten the right leg just as 00:37:51.250 --> 00:37:54.280 I did before and exhale lift the head 00:37:54.280 --> 00:37:56.200 the neck the shoulders and draw that 00:37:56.200 --> 00:37:57.700 line once again over towards the left 00:37:57.700 --> 00:38:01.330 side of the mat deep breath in here 00:38:01.330 --> 00:38:03.280 and exhale switching through Center and 00:38:03.280 --> 00:38:09.370 taking it to the other side inhale and 00:38:09.370 --> 00:38:12.940 exhale and really rather than say inhale 00:38:12.940 --> 00:38:14.260 exhale here I'd rather you just follow 00:38:14.260 --> 00:38:17.040 your breath moving from side to side 00:38:17.040 --> 00:38:19.600 when your fingertips go to the left you 00:38:19.600 --> 00:38:22.030 extend through your right leg and when 00:38:22.030 --> 00:38:23.260 your fingertips go to the right you 00:38:23.260 --> 00:38:26.020 extends or your left leg how about that 00:38:26.020 --> 00:38:28.180 moving with your breath keeping the 00:38:28.180 --> 00:38:32.410 navel actively drawing down I keep 00:38:32.410 --> 00:38:36.280 hitting my mic here I apologize now to 00:38:36.280 --> 00:38:38.650 avoid any tension or tightness in the 00:38:38.650 --> 00:38:41.680 neck keep lifting your chin and keep 00:38:41.680 --> 00:38:44.610 length through the crown of the head 00:38:44.610 --> 00:38:46.900 shoulders drawing away from the ears I'm 00:38:46.900 --> 00:38:50.230 working my lower abdomen here breathing 00:38:50.230 --> 00:38:56.130 deep keep it going 00:38:56.160 --> 00:38:59.800 and now I'm going to come back to Center 00:38:59.800 --> 00:39:01.390 before I release my head down I'm going 00:39:01.390 --> 00:39:03.700 to bring my palms to the back of the 00:39:03.700 --> 00:39:07.090 head and bicycle right knee to left 00:39:07.090 --> 00:39:11.710 elbow straighten right leg and then 00:39:11.710 --> 00:39:19.270 switch and switch and switch two more on 00:39:19.270 --> 00:39:25.990 each side switch and switch switch that 00:39:25.990 --> 00:39:28.050 exhales necessary for me and switch 00:39:28.050 --> 00:39:30.850 okay great come back to Center release 00:39:30.850 --> 00:39:31.600 it down 00:39:31.600 --> 00:39:35.170 and again soup Tabata konasana this time 00:39:35.170 --> 00:39:36.760 bring your hands to your belly Pet it 00:39:36.760 --> 00:39:44.740 out great bring your left hand to your 00:39:44.740 --> 00:39:46.330 heart right hand stays on the belly 00:39:46.330 --> 00:39:48.270 elbows are relaxing down at your sides 00:39:48.270 --> 00:39:51.130 close your eyes job well done take a 00:39:51.130 --> 00:39:56.760 nice deep breath in and exhale out 00:39:57.170 --> 00:40:00.020 you might stay here for a couple breaths 00:40:00.020 --> 00:40:02.790 you might extend the legs out long 00:40:02.790 --> 00:40:06.150 coming into more of a corpse pose or 00:40:06.150 --> 00:40:09.570 shavasana arms at your side but whatever 00:40:09.570 --> 00:40:11.340 you do to take at least a couple breaths 00:40:11.340 --> 00:40:14.850 not longer to reconnect back to the 00:40:14.850 --> 00:40:17.400 natural ebb and flow of your breath to 00:40:17.400 --> 00:40:23.730 notice how you feel in your body and be 00:40:23.730 --> 00:40:25.940 at peace