shoulder blades together melt them down
your back feel the release to the earth
on your next big inhale shoulders up
round your shoulder blades forward
let them release to the earth
beautiful continue with your breaths
take your nice big inhales open mouth
exhales as most of you know we do
usually do this in a heated studio this
is a hot class so we tend to keep
it at about a hundred with the body heat
and sometimes it gets up to 105 degrees
with about 40% humidity so we're in I
don't know what you're doing but my heat
is cranked up just a little bit but it's
not 105 degrees so in order to
cultivate internal heat seal
lips inhale through your nose seal your
lips slightly and close off your throat
and have this nice oceanic exhale so
it's inhale exhale
that's called our ujjayi pranayama
continue with that breath you will start
to generate heat within your body if you
ever need to release it you get a little
overheated just part your lips and next
go through your lips take a couple more
breaths inhale as your breathing as
you're settling into your space start to
bring an intention to mine something
you'd like to dedicate your practice to
a reason why you are on your mat this
morning I just had this to offer in the
honor of the late great Kenny Rogers
this is the mantra that I really lived
my life by so I might as well share
it with you and the song is on my
playlist
you  gotta know when to hold them know
when to fold em know when to walk away
and know when to run
with that take a nice big inhale last
one right here inhale through your nose
exhale beautiful have a beautiful
practice friends inhale Mountain Pose
Tadasana ground down through the four
corners of your feet I'm gonna turn this
way just because you can see my body
much better my body angles and what I'm
doing here so inhale Mountain Pose round
now through the four corners of your
feet slightly across the earth away with
your heels bend into your knees lengthen
through your core roll your shoulder
blades together melt them down your back
exhale back bed so you can do this
cactus 8 with your arms as you back then
option to keep your arms straight but
that's a little harder on your lower
back so I always prefer the cactus
option exhale back then pull your heart
up to the sky work to keep any weight
out of your lower back here inhale
Mountain Pose back to Center exhale
forward fold
Booton asana bring your hands through
heart center calm down release
everything right here friends if you
have taken my class you know that this
is my favorite posture in yoga this is
the release here this is what we all
want with yoga so feel free to clasp or
opposite elbows wherever you are and I'm
guilty of it right now to release the
tension in the back of your neck gaze
between your knees just let the crown of
your head and melt to the earth
maybe stay for your inhale stay for your
exhale let the crown of your head go
closer to the earth option to plant your
left palm into the earth then through
your left knee inhale send your
fingertips up to the sky look over your
right shoulder toward the ceiling exhale
bring your palm back to the earth plant
your right palm bends slightly into your
right knee inhale extend your left
fingertips to the sky
gaze over your left shoulder toward the
ceiling exhale forward fold
beautiful stay for your inhale right
here and your exhale inhale halfway lift
article two not not place your palms on
your shins work to find a nice tabletop
in your spine fire up through your core
press your hip points back so we see a
lot of this in forward fold
we really want to work for a nice
tabletop flat spine keep your neck and
extension of your spine so a lot of
people want to look up look down it's
perfectly natural to have that tendency
but mindfully focus on what your neck is
doing here do you want your neck to be a
strong extension from your tailbone all
the way out through the crown of your
head
exhale squat and curl ball pose come up
high to your bones I'm having some big
knee problems this morning guys so I'm
not going very deep here but go as deep
as you can I'm going to keep my palms to
the earth compress in through the
central length of your body work to
bring your chin to your chest about your
forehead to your lady stay for your
inhale breathe space between each and
every
your spine lengthen stay for your exhale
hug your biceps into your thighs inhale
Mountain Pose Tadasana let's flow are
sitting right here exhale back bend on
to the tossin on inhale Mountain exhale
forward fold
inhale halfway lift exhale squat and
curl Bob post are you coming in from
belly wrap this little girl loves her
belly rubs anytime she can't show
rollover for a belly rub beautiful
inhale Mountain Pose find your steeple
grip up overhead interlace all ten
fingers release your pointers big inhale
exhale gentle Simon to your right
shift weight slightly into your left
heel pull your left hip point toward the
back wall as your fingertips reach to
the opposite ball inhale back to Center
exhale gentle citement to your left by
the same stretch through the opposite
side of your body pull through your love
your right openings here lengthen
through your left obliques so we work to
not crunch in to your left side but
finally and
inhale back to centre release your palms
exhale back meant inhale Mountain Pose
exhale forward fold inhale halfway lift
exhale squat and curl wall pose come up
high to the balls of your feet pull the
tops of your feet towards the front of
the room as you feel the stretch through
the soles of your feet maybe go for a
half buying rep one arm around your
shins maybe a full light stay fear
inhale compress on your exhale round
your heels inhale Mountain Pose Tadasana
reclaim your steeple grip up overhead
big inhale exhale half moon artists and
rest about true you're right so I'm
going to face you for this one
hole through your right side body use
your right arm to pull your left arm
long over your left ear
maybe tip your left shoulder back so
you're getting a nice opening through
your heart here stay for your inhale
find your length stay for your exhale
and melt your death
inhale back to centre
exhale Halfmoon artist address not to
your left
feel the stretch through the opposite
side of your body
big lengthening through your left side
body melt to your depth tip your right
shoulder blade towards the back wall
open up through your heart
inhale back to centre gaze your pumps
here exhale back fed with your skee-bowl
grip so keep your heart lifted here
you're not going to safar that's okay
inhale back to Center exhale forward
fold with your steeple grips so nice
strong core lengthened spine and use
your core strength to pull yourself down
so this is what we see a lot of the time
boom and we're here this is a beautiful
opportunity for core engagement so
really take your time find your strength
, bring your fingertips to the earth
slow and controlled
once your fingertips are there reach
them around for your calf it's in your
practice cup of your heels inhale hands
to feet pose part of the Stas and I lift
your hips up to the sky and again we're
holding that tension in our neck right
we want to keep looking for the top of
our mat let it go gaze between your
knees stay for your inhale smash your
torso into your thighs stay for your
exhale work to lift your hips one inch
higher save your inhale
a freer exhale melt
really sir keels find your stable grip
in front of your toes once again now
strong core frame your ears with your
biceps with those extended arms inhale
slowly rise come all the way up standing
and then let it go beautiful I should
warn you practicing while teaching is no
joke so if I'm huffing and puffing and
out of breath over here I'm sorry
but this is a whole new challenge for us
just bear with me most of you know what
you're doing and if you don't I will
guide you along I like blocks here it's
certainly not required that's my own
personal preference if you have a block
you want to give it a try go for it
extend your arms parallel to the earth
pull your shoulder blades back into
their soccer suck it prepare for awkward
series being inhale exhale awkward
series would katana expression1 then
into your knees work to keep your arms
parallel to the earth the whole time
pull your shoulder blades back if
they're stuck in belts your glutes
toward the earth keep your spine and
I've served a 45 degree angle here again
my knees are not cooperating with me
this morning so I'm not going very far
but come to your depth stay for your
inhale stay for your exhale
inhale slowly rise come all the way up
to the balls of your feet relevé up I
like this block here because it keeps my
my hips and my knees in alignment it
just keeps me in check so it's a nice
reminder keeping your alignment right
where it needs to be
exhale expression to melt into your
knees here keep your spine strong and
long so you want to imagine a string
coming out the crown of your head
keeping everything in a very upright
position work to parallel your thighs to
the earth stay for your inhale stay for
your exhale
inhale slowly rise press the earth away
with the balls of your feet let your
heels go if you have a block you
contingent at this point
keep your feet hips width distance apart
keep your arms extended parallel to the
earth slightly pigeon-toed your feet
together knock your knees together stay
for your inhale exhale katana expression
three melt your glutes back towards your
heels just as in our second posture our
spine is strong and long here find that
string pulling the crown of your head
toward the sky keep your core very
engaged mount to your deaths now your
heels may or may not come up off the
earth either way is fine it's totally
dependent on your own Anatomy stay for
your inhale stay for your exhale
where you get all the way back up
beautiful let it go bring your big toes
back together to touch so this is an
alignment cue that I'm a little militant
about this is what gets our spine
realigned before we transition the
postures if we're not paying attention
our feet sometimes tend to do you know
toes out toes in it just messes up our
alignment so as we flow through our
practice be aware what your body is
doing and I will bring the cues back to
it every once in a while just so you can
check back in so I'm gonna go this way
again so you can see what's happening
here inhale Mountain Pose exhale Eagle
on your right actually I lied I'm just
gonna stay here for now grab your right
arm under your left find a compression
at your palms or you can take a bear hug
here whatever feels better depends on
how tight you are through the shoulders
shift weight into your left leg flex
your right thigh up and over option here
to keep your toes connected with the
earth option to snuggle them around your
calf and then pull your knee back to the
center line of your body so you want
your knee in line with your belly button
stay for your inhale compress on your
exhale so pull your belly button put
your elbows in towards your belly button
this is a compression posture the entire
point of this posture is pulling
everything to the center line
body nice inhale release just your leg
not gonna turn exhale Eagle arms
airplane on your right extend your right
leg long behind you stamp the sole of
your right foot toward the back wall
exhale bring your prayer grip to heart
center inhale balancing stick to Linden
das mat so I'm running out of room here
let me extend a little bit flex your
toes like crazy to the earth fire up
through your core engage through your
right glute and hamstring to extend your
right leg long behind you pull your
fingertips 2 inches closer to the front
of the room inhale slowly rise strong
and control come all the way back up and
through heart center and then by your
side
let's do it on our left they toes
together to touch inhale Mountain Pose
exhale Eagle on your left swing your
left arm under your right compress at
your palms or take your bare hub shift
weight into your right leg push your
left thigh up and over again option to
keep your toes connected to the earth
option to snuggle them around your calf
this posture is it helps to flush out
like your lymphatic system it keeps your
joints lubricated so it hot power Fusion
this class specifically is all about
compression to really work into those
joints and to flush out those systems so
find the depression toward the center
line of your body talking and balancing
if not easy once you're there inhale
release just your left leg let me rotate
here exhale you can learn to airplane on
your left extend your left leg long fire
up through your core tabletop your spine
to the earth exhale bring your program
to heart center inhale balancing state
pull your fingertips long to the front
of the room find strong line of energy
out your fingertips through your spine
out your glutes and shoot it out your
left heel inhale slowly rise exhale
hands to heart center thomas lee dahee
big inhale
strong exhale one more big breath big
inhale
strong exhale
beautiful in classes is typically where
we take a water break I mean one I don't
know about you we go ahead and take a
moment for water okay hi Sandy hi Aaron
hey Brian hi Kate are you guys doing
good to see you
all right when you're ready should've
brought a towel down here I'm like oh
it's not hot it's not gonna be sweaty
just kidding
use my sweatshirt but nobody sees that
all right when you're ready bring your
feet about hips width distance apart
shine your comes forward pull your
shoulder blades back
this is standing separate let's stance
standing forehead to knee it's a
four-part posture you can hold it any
one of these four parts fire up your
biceps and triceps we want to keep your
fingers long to the earth shift weight
into your right leg float your left
thigh parallel to the earth this is
expression one you can stay here find
three 90-degree angles in your hip your
knee and your ankle flex it your toes
engage through your core if you're
strong and steady and you want to move
on exhales here expression to round your
spine I'm gonna turn this side here
round your spine interlace all ten
fingers at the base of your foot allow
your foot to drift back in line so your
knee is back in line with your hip
option to stay here or option to extend
to your expression three parallel your
leg to the earth flex your toes find a
strong core engagement right here nice
strong lines pull your shoulder blades
together and I'm going to stop talking
here cuz I'm gonna fall out of it but
exhales here expression four
come back to expression one
find your balance
once you're strong and steady floats
your right heel towards your right glute
extract to the inside arch of your right
foot extend your right fingertips to the
sky big inhale exhale to your standing
bow press your shin your right shin
toward the back wall feel the stretch
through your quads
engage strong through your right arm
with your left arm
by that oppositional stretch between
your toes to your fingertips
inhale slowly rise
exhale come on back to the earth
beautiful find your strong position once
again shift weight into your left leg
floats your right thigh parallel to the
earth
find your staying free check that
opposite and my rights must be flexing
today whatever side you didn't win the
first I'd do it on this side find three
90-degree angles and your hip your knee
and your ankle but you're strong core
you're strong alignment right here if
you stay here on the first night stay
here again or exhale to your expression
to
and always all ten fingers into the ball
of your right foot bring their feet back
in line with your hip stay here if you
stay here on the first side or inhale to
your expression three extend your leg
long
flex your toes towards your nose open up
your heart option to stay here exhale to
your expression four round your spine
not your forehead towards your knee find
a spot on your mat that needs your need
to really help with your balance here
inhale back to your expression one
find your balance once you have it
floats your left heel towards your left
boot recharger the inside arch of your
left foot bring your knees back together
inhale extend your fingertips to the sky
exhale deer standing both fire up
through your core extend your fingertips
long in front of you that oppositional
stretch from your fingertips through
your back shin well actually help create
stability through the center line of
your body I'm just switching positions
here
inhale slowly rise come on back up
find your neutral position
big toes together to touch take a big
inhale strong exhale
beautiful we'll head into a longer set
of standing bow I'll turn to the side so
you can see what this looks I can decide
inhale Mountain Pose exhale melt your
right elbow into your right hand please
open your palm float your right heel
towards your right glute and there
without any twisting we just want to
reach around with the inside arch of our
foot so we tend to kind of want to do
this twisty thing that will pose risks
to our rotator cuff so we just want to
rotate open reach for the inside arch of
your right foot pull your knees back
together inhale left fingertips to the
sky exhale to your standing bow pull
your left fingertips long in front of
you
press your right shin toward the back
wall feel the stretch through your right
quads strengthen in through your core
while your core strength in
by three strong slow breaths right here
bring your feet to the earth
palms the heart center
your calls hearsay
inhale Mountain Pose exhale monster left
shell out left elbow into your left ear
crease again without rotating through
your shoulder just open up reach for the
inside arch of your foot pull your knees
back together
big inhale fingertips to the sky exhale
standing bow
cross your shin
toward the back wall
let your toes float up as far as you can
get that
fire up through your extended arm that
strength through your biceps and triceps
will help with your stability here three
strong slow breaths right here
inhale slowly rise
hands to heart center Samus teehee
take a big breath in
big exhale
alright friends let's flow arson a baby
I need you to move I love you but you
got to move alright let's lower Sonny
before we come to the earth big toes
together to touch inhale Mountain Pose
exhale back bend
inhale Mountain I was hailed forward
fold
inhale halfway left prepare for your
change here exhale high plank
place your palms to the top corner of
your mat
bring your hips in line with your
shoulders keep your neck and extension
of your spine so we tend to want to drip
it down we're kind of perk it up keep
your eye on see what's going on just
kind of gaze between your thumbs keep
that neck long and solid stay for your
inhale exhale downward facing dog
so pedal into your dog here lift one
heel
then let's together heal
imagine your body is strong upside down
V shape here
here so pull your hips up to the sky if
you find that your round your spine is
curving a lot of times we see this
straight legs what kind of a curved
spine if you find that you need a
modification then slightly into your
knees and then lengthen your spine so
that's the modification we take for
downward facing dog stay for your inhale
pull your heels up on your exhale melt
your heels to the earth
inhale float your right leg higher
send your right leg long flex your toes
like crazy to the earth slow and
controlled exhale pull your knee into
your heart sweep your leg through frame
your foot with your palms inhale Boyer's
do I have to turn this around so I can
face you guys so open up to a war to
find a 90 degree lunge in your front leg
check to see that your front toes are
pointing directly in front of you and
your back toes are pointed toward me
take a nice deep lunge fire up from
fingertip to fingertip here we don't
want any of this action no noodle arms
right keep those arms strong and long
was that dirty dancing spaghetti arms
has many causes fit any arms so find
your strong lines right here gaze to
your front finger tips
exhale hot sales triangle reach forward
and then rotate your arms open to north
and south
use your right elbow to press into your
right knee so your knee is opening up
you feel a stretch here through your
right adductor muscle your inner thigh
pull your lumping your tips to it just
closer to the sky fire up through your
obliques inhale reverse warrior scoop
the air up over your side body feel a
nice stretch from your hip points up for
your armpit and your armpit out through
your fingertips option to wrap your arm
around your lower spine option just keep
your arm long to your back leg exhale
warrior two
inhale star pose all right I can take a
little breather here find a big capital
X big inhale open your heart exhale
hands to heart center come on down to
your horse opposed shimmy where your way
down tuck your tailbone engage through
your core come to your depth
maybe float your toes up off the earth
when we clean our toes in to on for dear
life we tend to take any work out of our
legs to re-engage through the front line
of your legs float your toes up off the
earth fire my employees through your
quads let's lower the arms on this side
friend
inhale flow exhale melt inhale
exhale nose
two more on your breath big inhale
exhale
last one inhale exhale come to your deck
just holding or holding here for a
five-four three-two-one
inhale star pose let it all go right
here tea out your arms parallel your
feet nice strong spine engaged core
exhale standing separate legs stretching
come to your depth here
you could bring a block pull the earth a
little closer to you or a pillow
release the tension in your neck gaze
between your legs maybe shift weight
slightly to the balls of your feet so
your toes kind of act as a break he
wiped that hip over knee over ankle
alignment that shift to the balls of
your feet will help with that alignment
and just melt to your deferens
find your breath
mindfully breathe in
strong exhale
start to take control of your breath
reset right here find three more strong
breaths wherever you are
place your palms under your shoulders
fire up your court table top your spine
find the strong alignment right here tee
out your arms engage your core inhale
slowly rise find your prayer grip up
overhead shorten the distance between
your feet toggle all 10 toes to the
front of the room big inhale lengthen
through your side body tuck your chin
exhale standing separate light forehead
to knee pose round down find your
forehead to knee connection here bend
into your front knee as much as you need
to so the entire purpose of this posture
is a forehead to knee connection that's
where you're getting the benefits here
so I know we tend to want to be flexible
and try to pull everything and keep
everything long and strong which of
course is important but in this posture
in particular we're looking for a bend
in our front leg if you need to to make
that forehead to knee connection
compress your chin to your chest find
that shallow breath it's uncomfortable
discomfort is the only thing that grows
us discomfort guides us to change in
places where we don't realize we might
need it
take three more breaths
reclaim your program in front of your
toes tuck your chin use your core inhale
slowly rise release your chin last once
you're here waterfall your fingers to
the small of your back interlace all ten
fingers big inhale pull your knuckles to
the earth exhale top and then treat
watch into your leg allow your back leg
to float forward imagine your body like
a seesaw so is one end goes down the
other end goes up flex your toes pull
your knuckles away from your glutes
toward the ceiling when you've reached
your edge exhale to your standing splits
frame your foot with your palms option
to find if I wrap one arm around your
ankle option for a full line Prabu both
wherever you are everything's attention
to the back of your neck gaze beyond
your knee flex your toes to the earth
but pulsar heel right here pulse it out
four four three two one exhale drop your
back heel low lunge inhale three-legged
dog kick
exhale downward-facing dog take a nice
big inhale
nice strong exhale
inhale three-legged dog kick on your
left foot your left heel hi
flex your toes like crazy exhale pull
your knee into your heart find your low
lunge take a 90 degree bend in your
front leg inhale open warrior two
Bend into your front knee as much as you
can find your 90 degree lunch extend
long from fingertip to fingertip shift
your front knee toward the back wall as
your hip point presses to the front of
the room find that opposition fetch
right there
exhale hot style triangle extend forward
and then rotate your arms open to north
and south hold your fingertips toward
the ceiling press your left elbow into
your left knee open up through your left
adapter inhale reverse where find the
stretch from your hip point up for your
fingertips reset your lunge if you're
starting to let go
exhale warrior two inhale star cause
come on back up find your strong capital
B reach for all the workers at the ro
big inhale exhale come on down to your
horse
find your prayer group at your heart
center come to your death let's twist it
out on the side friends bring your palms
to your inner thighs plunge your toes up
off the earth inhale exhale drop your
back shoulder
as you as you dip toward the center use
your hand to press open your meat and
find that stretch through your inner
thigh inhale back to Center strong core
nice long spine exhale melt
she wore just like
Center bring your preggers to heart
center find your death here let's do
some heel lifts on this side inhale
float your front heel height pulse it
out 4 4 3 2 1
exhale drift your heel down inhale lift
your front heel pulse it out for 4 3 2 1
exhale release come to your depth
inhale float both heels high pulls 4 4 3
2 1 drop into the earth inhale star pose
tee out your arms parallel your feet
exhale standing separate legs stretching
this is your side friends find what
serves you gonna reconnect to Instagram
here batteries giving me problems
options here loves you can do an
asymmetrical stretch stretching over one
side and then over the other you can go
into squad Astana you can go into a
prone frog that's my favorite
I always cute I always stay this in
class what I never actually do it so
here's a pro Prague this is getting
nicely into your hips or you can go into
an inversion and you'd like it dealer's
choice friends so find what serves you
you're in the comfort of your own home
so don't be afraid to take chances
chances you may be a little anxious to
take in a studio full of people this is
your moment to shine love's
take a few strong breaths here
you're doing anything asymmetrical start
to eat in your sight out your in chrome
frog start to pop up out of it
plant your palms underneath your
shoulders
engage your courts he have your arms
fire up your horsemen inhale slowly rise
find your prayer group up overhead
shorten the distance between your feet
find all ten toes to the front of the
room they inhale tuck your chin exhale
standing separately forehead Timmy find
your forehead to knee connection keep
your core strong and engage this whole
posture gaze between your place beyond
your knee
Oh shallow breaths here lean into the
discomfort that you are feeling with
that chin to chest connection
provide your prayer group in front of
your toes once again engage your core
tuck your chin inhale slowly rise
release your chin last once you're up
waterfall your fingers to the small of
your back interlace your fingers big
inhale open your heart exhale talk of
entry watch and Cheer leg flex your heel
up off the earth find your big seesaw
movement right here one end goes down
the other end goes up flex your toes
toward the earth come to your depth when
you're not going any further
exhale deer standing splits bring your
foot with your palms check for your half
line or your full line drop your hip
point your elevated leg drop your left
hip way back in line with your right we
call this standing splits it actually
looks more like a standing L in most of
us so we're not looking for this big
long extension to the sky unless you've
got that but can keep the integrity of
your hip points both swear to the earth
let's pulse our heel right here and
pulse it out four four three two one
exhale low lunge inhale three-legged dog
kick exhale downward facing
take a big breath in
big strong exhale we're gonna flow our
triangle series I'm gonna send this one
out and take a little break
but you guys flow I'll cue you through
it take another big inhale big strong
exhale inhale three-legged dog on your
right side your right heel high exhale
low lunge
inhale warrior two exhale hot style
triangle inhale reverse warrior exhale
low lunge inhale three-legged dog
exhale downward facing dog inhale kick
your left leg high three-legged dog on
your left exhale low lunge inhale
warrior two
exhale hot style triangle
inhale reverse warrior exhale the lunch
inhale three-legged dog exhale downward
facing dog
sorry it's very hard to cue that but I'm
not actually seeing it except in my head
and in my head bed moving on
take a nice big breath in settle into
your downward dog I need some water
okay it's your thumbs hop step float
travel to the top of your mat prepare
for tree pose
exhale forward fold inhale Mountain Pose
exhale hands to heart center sama CT
take a big breath in
strong exhale
reset your breath
once we flow it gets our breath moving
against our blood pumping so we get a
little out of breath take a nice big
inhale strong exhale all right laughs
let's hit our tree post for a tree shift
weight into your right leg if you're
doing a hot style bring your left knee
to the outside of your left ribcage and
then pull the knife edge of your left
foot into your right hip crease shine
the sole of your foot to the sky bring
your knee toward the earth tuck your
tailbone down find a nice strong core
engagement if this is no good on your
knees then find a vinyasa bring the sole
of your foot below your knee pull it up
above your knee just make sure to not
fix upon your knee joint we see a lot of
this this is pushing your knee joint out
which is not a good thing that's really
gonna hurt you so if you're taking a
vinyasa tree just keep your foot below
or above your knee if you have your foot
placed into your inner thigh press your
towards the back
find an arm variation that serves you so
you can wear your branches
we send them up
yes the heart center
for an added challenge maybe shift your
gaze up or down
bring your prayer grip back to your
heart center
exhale let it go
shift weight into your left leg find the
same leg variation you took on the first
side so in yoga we always want to keep
our hips nice and even whatever we do on
one side we do on the other side engage
through your core tuck your tailbone
under option for a different arm
variation on this site so there's
something different that serves you go
ahead and take it
again with your balance shift your gaze
up or down
maybe close your eyes altogether
and breathe inhale
bring your program out to your heart
center
all right let's flow our Sunday one last
time this morning Frank before he come
to the earth prepare for some core bring
your big toes together to touch reset
your alignment inhale Mountain Pose
exhale back bend inhale Mountain exhale
forward fold inhale halfway lift exhale
squat and curl ball pose
come on down to your final ball pose
final standing ball pose by the smallest
version of yourself yet maybe go for a
bind or a half line pull one arm or both
arms around your shins maybe keep your
palms connected to the earth and work to
press everything through the center line
of your body wherever you are stay for
your inhale exhale come on down to your
mat if you need some more wider go ahead
this is a good spot for it before we
start hitting core
when you're ready bring the soles of
your feet together knees out like all
your fingertips to the front of the room
slow and controlled one vertebra at a
time come on down to the earth analyze
all 10 fingers at the nape of your neck
prepare for soup tabata cannot sumo
situps
inhale prepare you should be on tough
tough temper right now if you're
listening to my playlist tough numbers
your horse on so if you need to cut it
you play with your music go for it right
here inhale prepare exhale crunch inhale
lengthen exhale crunch you know that
core engagement through your lower
abdominals pull your elbows to the
outside of your peripheral vision if
we're doing this our elbows are really
helping out a lot here so we really want
to keep these pressed out so we're
leading with our heart engaging through
our core press your lower back into the
earth keep that connection there if
you've got that connection and you'd
like an additional challenge process
soles of your feet together to touch and
hover them an inch or two above the
earth you've got eight more right here
keep that strong rushing breath I can't
hear you to know the cabining of just be
true to yourself know that that strong
shushing breath is helping you out right
here I'm talking so much so that's my
fishing breath my goodness alright give
you three more right here to hold it up
on one just hold isometric hold for four
three two pulse it out pulse for four
three two one exhale let it go
pull your knees into your heart or take
a nice long body stretch they said your
fingertips to one end of the room your
toes to the other take a nice big inhale
feel your belly inflate on your exhale
to feel it release
parallel your shits to this guy prepare
for yogi bicycles keep your knees
directly over your hips
once again interlace your fingers at the
nape of your neck inhale prepare exhale
crunch pull your left shoulder to your
right knee back to Center Plus bring
your right shoulder to your left knee
back to Center make sure you are keeping
your elbows outside of your peripheral
vision because again when we leave with
our elbows feel how much easier that is
we need to really pull our elbows out
let our core work here you have the
option to extend one leg long and then
the other you also have the option to
prepare the soles of your feet to the
sky and scissor kick your legs find what
serves you we've got four more here
for three
keep your breath strong for a to nice
shushing breath even your size out now
you know we're not done yet pick a side
and hold just hold for four three two
same side pulse it out for four three
two one switch sides and hold for four
three two pulls it out for four three
two one let it go all right friends so I
know we do that in class all the time
I'm just sitting on my throne in the
front of class cueing to it but that ish
is hard man
whoa take a nice big inhale nice strong
exhale pull your knees into your heart
or take a nice long morning stretch
pull your knees in your heart if they're
not already there wrap your hands my
hands behind your knees
rock and roll the length of your spine a
bit if that feels good wherever you are
maybe meet me up and we lost enough frog
pose bring your feet to the outside
edges of your mat heels to the inside
melt here depth here press your elbows
into your knees bring your prayer grip
to heart center this posture is killing
my knees so I'm gonna have a seat on a
block that is always an option for you
do you'd like a little bit of a deeper
stretch bring your fists together now
this is a hip opening stretch our
Anatomy tends to pronate intz we want to
pronate automatically to our big toes
but it defeats the purpose because we're
not getting a hip opening stretch at
that point so it mindfully press way to
the outside edges of your feet as you
press your elbows into your knees open
up through your heart you can stay here
this is the last knot this is the killer
posture if you have an inversion in your
practice where you want to try it in a
safety of your own home go for a beach
you know crow or flying frog here I'll
do a crow demo so to get into crow place
your palms into the earth now if you do
have a block or better yet a pillow you
can put it where your forehead might go
crashing into the earth because what I
always like to say about inversions you
are going to crash into the earth that's
part of the progress of getting from
point A to point B so as long as you're
prepared for that possibility I've had
bruises on my forehead before some of
you can attest to that so I get it but
since you're the privacy of your own
home you might
put a pillow there and then try it place
your palms into the earth come up high
onto your tiptoes find a 45-degree bend
in your elbows bring your elbows as high
into your armpits as you can get them
and then keeping everything still
connected to the earth just rock forward
you'll have a change in your center of
gravity feels and if you feel strong and
steady you can flow one heel up towards
your glute and if you're feeling it
today go ahead and float up over and
then you have your block here oh no you
go crashing into the earth so I'll give
you a few minutes to play here if you
are enjoying your Milazzo not enjoying
them who enjoys the loss but nobody
enjoys more awesome that's a killer a
stretch but if you are staying in Lhasa
not
they're killing it find a breath I'm not
doing the posture here I'm just putting
some relief on my knees
you got a few more breaths here wherever
you are
if you are in flight come on back to
earth
plant your palms exhale downward facing
dog
inhale float your right leg high
exhale half pigeon on your right where
your right knee behind your right wrist
extend your left leg while behind you so
you might want to gaze over your right
shoulder check to see that your leg is a
direct extension of your hip point and
that your toes are pointing directly
behind you you can stay here
this is a really killer stretch if you'd
like to put your pigeon to sleep start
to crawl your fingertips forward and not
your heart or the earth
unclench your jaw
remove your tongue from the roof of your
mouth
take any tension you're pulling out of
your forehead
and breathe
start to awaken your pigeon place your
palms under your shoulders
step back find a three-legged dog
it's said your leg hi if you'd like a
counter strap stretch drop your right
heel towards your right whoo-hoo open up
through your hips feel that nice counter
stretch right here extend your right leg
back long exhale to your downward facing
dog
inhale three-legged dog on your left
once your left heel high exhale half
pigeon on your left work to parallel
your left shin to the top edge of your
mat and again case over your left
shoulder check to see that your leg is
kind of a direct extension of your hip
point to point it directly behind you
work to keep your hips where we kind of
want to lean into our left hip here but
work to keep your hips square and if you
want to put your pigeon to sleep start
to call your fingertips forward find
that nice release here
you're holding tension in your elbows
work to crawl your fingers a little bit
further release that tension and let
yourself melt into the earth
come back to your breath here
quite a strong inhale
strong exhale
plant your palms under your shoulders
float your heart up off the earth
tuck your right toes inhale back to a
three-legged dog
find that nice extension if you took a
counter-charge on the first I take one
here as well open your hip drop your
left heel towards your glutes inhale
extend exhale downward facing dog
stay for your inhale stay for your
exhale
GaSe your thumbs inhale shift or to a
high plank
on my count slowing control come to the
earth tuck your elbows 4 4 3 2 1
there you go bring your whole body to
the earth bring your thumbs into your
ribcage cricket your elbows up to the
sky exhale inhale baby Cobra
bhujangasana
lighten up through your glutes we often
want to clench our glutes and get the
strength there let that go press your
toenails like crazy into the earth and
then let this stretch come from your
spine open up through your heart pull
your shoulder blades together
big inhale exhale release bring one
sheet to your mat find a mini shavasana
here
extend your arms long to your sides if
they're not already there shift your
palms underneath your hip points so you
feel your hip points kind of pressing
into your forearms bring your pinkies
together pull your chin back to the
center of your mat big inhale exhale
release inhale half Lotus prep on your
right keep everything planted into the
earth except from the right hip point or
your right toes lengthen and elevate
inhale exhale release inhale half look
is prep on your left pull your left toes
along behind you so I'm standing behind
you pulling your toes out of your hip
socket elevate your heel to the sky
exhale let it go prepare to shift weight
into your upper body here pull your
fingertips a little closer together
exhale prepare inhale have locust
pull everything from your hip points to
your toes into the air everything from
your hip points to your chin is
compressed to the earth
big inhale one inch higher exhale let it
go slow and control bring your opposite
cheek to the earth let your palms go
maybe flush some fresh blood through
your wrists and your palms pump your
fists take another mini shavasana
option to tea out your arms or option to
find us a bind at the small of your back
exhale kiss your mat inhale full locust
pull everything up off the earth right
here your bellybutton and your hip
points are the only compression points
into the earth
everything else is elevated pull your
heels together inhale open up through
your heart crunch your shoulder blades
together exhale let it go bring your
opposite sheet to the earth find your
mini shavasana reset your breath as we
get deeper into these heart openers our
breath does tend to get very ragged our
heart rate starts to increase and that
affects the pace of our breath so at
this point mindfully reconnect with you
with your breath here bringing awareness
to how your body is feeling what your
heart is feeling start to reconnect your
breath how to help to regulate your
heart rate take a nice big inhale
strong exhale
but your heels up towards your glutes
reach around for the outside edges of
your feet bring your knees back together
exhale prepare inhale floor bow press
your shins toward the back wall open up
through your heart feel your shoulder
blades press together wall to the soft
spot on your belly keep your neck in a
neutral position so we don't want to do
a lot of Daisy up or down just a nice
extension of your spine right here big
inhale one inch higher exhale slow and
controlled we'll let everything come
back to the earth find your mini
shavasana here
it feels good windshield wiper your legs
bend in your knees let your legs go from
one side to the other
find a nice lower back release here
plant your palms under your shoulders
one big last burst of energy right here
inhale high plank you can also come up
through tabletop position and once
you're there bring your knees together
to the top edge of your mat pull your
heels out wide have a seat on your mat
between your heels or sit on the block
exhales here fix firm start to walk your
figure palms toward the back wall
maybe get about halfway down and
reevaluate how you're feeling if you
have any stress left inside of you and
so keep on going full extension of this
posture is your neck and back compressed
to the earth I'm not going there today
but more power to you if you are or you
can stay upright and just hold your fix
from here
if you wear your in the full extension
of the posture start to walk your
fingertips back up one palm print at a
time plant your palms find your tabletop
position take a counter stretch here or
so we just had a big tourniquet posture
our blood flow is compressed with
letting it go here so we're letting all
that beautiful freshly oxygenated blood
flushed through our sister once again so
really take those benefits where you can
extend one leg long and then the other
maybe from your tornado into the earth
and once you get that nice counter
stretch done go ahead and have a seat on
your heels
and you'll pull your fingertips up to
this guy find your prayer grip here
exhale half tortoise with a nice strong
spine and nice flat back work to bring
your forehead to the earth before your
pinkies get there
once you're there melts your glutes
tortured heels find that gluteal
connection on your inhale pull your
fingertips towards the front of the room
on your exhales melt your glutes back in
toward your heels inhale lengthen exhale
melt glue your glutes and heels together
fire up your core frame your ears with
your biceps use your core strength to
pull yourself up right here this is all
four strings really nice once you're
there come all the way up to standing on
your knees you can put a block here this
helps with your alignment knees hips
over knees bring your palms to the small
of your back points you're almost
backward big inhale exhale camel pose
with stress and I'd use your palms to
press your hip points forward just as in
our standing backbend we want that
strength pulling the heart up through
the sky so we're to not crunch into your
lower back
instead lengthen through your back open
up through your heart
inhale come on back to Center have a
seat on your knees
bring one hand to your heart by the
grabbing posture with your other hand
since your belly to your thighs to the
earth find whatever serves you stay for
your inhale
let's do there but your palms back to
the small of your back inhale tuck your
chin exhale rabbit pose round your spine
find a forehead to knee connection slide
your palms down there glutes reach for
your heels thumbs on the outside fingers
on the inside this is the counter
stretch to camel so where we just had
our heart wide open we're now concaving
it back into place we want to really
round through our spine if you like a
deeper stretch on your next inhale
elevate your hips to the sky
pull your shoulders away from your ears
hug your biceps into your thighs inhale
exhale slowly rise
here we go love's alright have a seat on
your mat we're rounding the bend here
coming into our last set of restorative
postures plant both booths evenly into
the earth extend your right leg long in
front of you big and and pull your sole
of your left foot into your right inner
thigh
big inhale revolve over your extended
leg exhale seated forehead to knee pose
Jean you sure shot sanam so Justins and
are standing forehead to knee pose where
we reiterated that forehead to knee
connection this is the same idea it's
just at a sitting posture so in order to
make that forehead to knee connection
you could bring a block you can bend
into your knee and much as you need to
plant both boots evenly into the earth
so we do tend to kind of lift up here as
we rotate mindfully keep both glutes
planted
find your forehead to knee connection
slowly rise reach your fingertips up
reach for the ceiling keep your core
engaged switch out your legs with
chester core strength extend your left
leg to the top left corner of your mat
bring the sole of your right foot to
your left inner thigh big inhale revolve
exhale seated forehead to knee John use
your Shaston on your left
press your right glute back into the
earth it's starting to lift Square both
shoulders off to your knee
inhale slowly rise extend both legs long
in front of you you'll get your
hamstring stretch here big inhale
fingertips to the time the sky one last
time exhale seated forward fold
uttanasana now for a lower back release
you bend into your knees and not your
forehead to your knees that will feel
really nice on your lower back if you're
looking more for a hamstring stretch
this morning keep your legs straight to
the earth reach for your toes keep your
spine strong and long here your neck and
extension of your spine open your heart
towards your toes on your inhale pull
the crown of your head toward the front
of the room
on your exhale melt your death
inhale reach your fingertips at the
front of the room slowly rise all the
way down exhale one vertebrae at a time
keep your core nice and engaged as you
come to the earth once you're here we're
gonna write me up around your right
ribcage
inhale exhale half when removing clothes
on your right stay for your inhale hug
your knee in tight exhale supine twist
likes your right knee drift over your
side body maybe tuck your left hip
directly under your right and then warp
to tee out your arms and surrender your
right shoulder blade to the earth gazing
over your right fingertips
back into your heart
boy your left knee up to me given books
and it lets your right leg return to her
inhale half when removing pose on your
left stay here I hug your knee and tight
exhale stay for your inhale
exhales supine twist let your knee
across your body tuck your right hip
under your left see out your arms let
your left shoulder blade connect to the
earth gaze over your left fingertips all
of that alignment will allow your spine
to twist in the healthiest most
beneficial spot that's why we keel to
these shoulder to earth connections
your fingertips
while your inhale
feel your spine lengthen on your exhale
that's your shoulder milk
back into your heart pull your right
knee up to me that wrap both arms around
your shins exhale full when removing
pose stay for your inhale hug yourself
tight exhale happy babies get the soles
of your feet to the sky reach through
the inside or the outside arches of your
feet press your elbows into your knees
feel the stretch in through your inner
reconnect your tailbone to the earth so
oftentimes we do a lot of this and happy
needy we want your tailbone to connect
to the earth it's an integral part of
this posture that we tend to overlook
once you're here you could extend one
leg MOG that feels good
you can extend your other leg long sway
on your side of your spine side to side
bring your knees back into your heart
wrap your arms around your shins one
last time pull your forehead up to meet
your knees second-to-last posture of
class being inhale pull everything in
the center line of your body exhale
final shavasana let it go let your toes
go out wide maybe tuck your shoulder
blades under open up through your heart
keep your palms up for energy flip your
palms to the earth for gravity settle
into your space
vastness
arguably the most challenging posture in
yoga
it requires peace
and silence on our end
challenging to do
in the world that we live in where
we feel like we always have to be moving
productive
so as teachers when we queue - Abbas now
we often see a lot of students
the real city
getting out of it early which may be a
time thing and I understand that
and if you have the time and you find
yourself getting a little jittery
check in with yourself
recess your breath
I will shoot you out of shavasana in
about two minutes
just enjoy where you are
enjoy your cheese
if you want to stay in shavasana
but no other classes coming
but nobody coming in to mop in the
studio turn on the light
so you are in your space take whatever
you need
you are ready to be guided out of
shavasana start your day of sitting on
the couch and watching Netflix
start to bring an awareness back to your
breath being inhale feel your belly rise
big strong exhale
start to read small movements to your
papers and
rotate your wrists and your ankles
if you're ready come on up
your knees and you have burst
drop your knees to one side or the other
find your fetal posture the posture of
new beginning
savasana translates roughly to corpse
pose which I like to think of as the
death of things that no longer serve me
my mask that I don't mean to take with
me
fetal pills symbolizes new beginnings
did you learn this past hour
if you're ready come on up to an easy
scene you find whatever that means to
you
if you keep your eyes closed or bring
them to a nice
our prayer group to heart center we seal
our pact is to being community
strong
one more just like that big in ham
strong exhale
where your thumbs into your heart feel
loved
bounce to your lips
bring your thumbs to your forehead
know your truth
