WEBVTT 00:00:00.000 --> 00:00:02.583 - [Woman] Roller Derby to me embodies strength, 00:00:02.583 --> 00:00:05.625 empowerment and teamwork. 00:00:05.625 --> 00:00:07.542 - [Adriene] Thank you so much for having me. 00:00:07.542 --> 00:00:10.792 This, as an Austinite, born and raised, 00:00:10.792 --> 00:00:12.458 this is like a dream come true. 00:00:12.458 --> 00:00:16.207 I think that just by sharing us coming together to practice and 00:00:16.207 --> 00:00:20.750 your willingness in your busy, busy schedules to come play 00:00:20.750 --> 00:00:25.143 could inspire one or many people to dive in 00:00:25.143 --> 00:00:28.333 and check it out so thanks so much. 00:00:28.333 --> 00:00:31.333 Let's begin seated, nice cross-legged. 00:00:31.333 --> 00:00:32.743 Thank you so much. 00:00:37.542 --> 00:00:42.542 So to summarize, let's let go of the morning thus far. 00:00:43.375 --> 00:00:48.000 As you come into just a nice, tall spine. 00:00:48.000 --> 00:00:50.125 And take a deep breath in. 00:00:51.875 --> 00:00:54.250 And let's just use this next 00:00:54.250 --> 00:00:57.834 20 minutes or so to fill our cups. 00:00:58.625 --> 00:01:01.875 Why waste the opportunity? 00:01:01.875 --> 00:01:05.083 Maybe we actually even forget what we thought 00:01:05.083 --> 00:01:07.750 we came here to do. Maybe forget the yoga part. 00:01:09.542 --> 00:01:11.417 And just use this time to connect 00:01:11.417 --> 00:01:15.166 mind and body maybe with your heart space 00:01:19.375 --> 00:01:23.041 and the mantra that I like to live by is 00:01:23.041 --> 00:01:25.667 Find What Feels Good so find what feels good here today. 00:01:25.667 --> 00:01:27.125 We're just gonna flow together. 00:01:29.208 --> 00:01:30.708 Welcoming 00:01:32.583 --> 00:01:35.500 a feeling of rejuvenation to the body 00:01:37.250 --> 00:01:39.417 so that when we roll up out of here and on into 00:01:39.417 --> 00:01:43.542 the rest of our day we feel good. 00:01:50.041 --> 00:01:53.458 As we move today, since we all have experience practicing in 00:01:53.458 --> 00:01:56.708 some way or the other, 00:01:56.708 --> 00:01:58.333 see if you consider that it's not what 00:01:58.333 --> 00:02:00.291 we're doing here but the way we do it. 00:02:03.375 --> 00:02:07.125 So often in other areas of our life we kind of have to 00:02:09.542 --> 00:02:11.708 ring that bell, meet those goals, 00:02:14.041 --> 00:02:16.041 slay, right? 00:02:16.041 --> 00:02:19.000 Here we're just gonna focus on not what we do. 00:02:20.333 --> 00:02:22.000 No destination but how we do it. 00:02:22.000 --> 00:02:24.333 So how you slowly bring your hands to 00:02:24.333 --> 00:02:27.500 your heart here is everything. Careful not to rush. 00:02:28.500 --> 00:02:30.875 And the way you kind of just slow things down there and think 00:02:30.875 --> 00:02:34.959 about how instead of what kind of signals to your brain, 00:02:34.959 --> 00:02:38.250 "Okay, it's gonna be like this. I'm gonna enjoy this." 00:02:40.708 --> 00:02:43.291 As a group, let's take a deep breath in through the nose 00:02:44.959 --> 00:02:46.750 and out through the mouth. 00:02:48.166 --> 00:02:49.750 Two more like that, big inhale. 00:02:52.208 --> 00:02:54.208 And exhale to let something go. 00:02:56.458 --> 00:02:58.542 One more, inhale lots of love in. 00:02:59.750 --> 00:03:01.375 That self-love, that good stuff 00:03:01.375 --> 00:03:04.166 and then exhale lots of love out. 00:03:04.166 --> 00:03:06.708 Nice, bow your head to your heart. 00:03:06.708 --> 00:03:09.917 Feel that nice, deep stretch in the back of the neck. 00:03:09.917 --> 00:03:12.542 Soften your brow here. 00:03:12.542 --> 00:03:14.750 We have to be on, we have to be tough, 00:03:14.750 --> 00:03:16.834 we have to ring that bell so often. 00:03:16.834 --> 00:03:19.125 Here, in this moment, relax your shoulders 00:03:20.083 --> 00:03:21.500 and soften through your jaw. 00:03:21.500 --> 00:03:25.083 We'll just counter that with a little softness, a little ease. 00:03:33.250 --> 00:03:35.917 Then start to listen to the sound of your breath and you can 00:03:35.917 --> 00:03:38.375 tap into just this like, sweet little inner smile. 00:03:38.375 --> 00:03:41.041 It can be a literal like lifting a little bit of the corners of 00:03:41.041 --> 00:03:44.291 the mouth or just a feeling inside of like, 00:03:44.291 --> 00:03:47.291 "Alright, I'm pretty grateful for my life." 00:03:47.291 --> 00:03:49.542 We could be doing a lot of other things but here we are in the 00:03:49.542 --> 00:03:52.542 middle of your practice track doing some yoga. 00:03:52.542 --> 00:03:55.417 A group of women together. It ain't so bad. 00:03:55.417 --> 00:03:59.583 So a little bit of gratitude here as we bow head to heart. 00:03:59.583 --> 00:04:01.917 The mind intelligence to the body intelligence. 00:04:14.333 --> 00:04:17.125 And then once more big breath here. 00:04:17.125 --> 00:04:19.959 Breathing into the upper back body. 00:04:19.959 --> 00:04:22.750 And then as you exhale draw your shoulder blades together now. 00:04:22.750 --> 00:04:25.083 Imagine you're pinching a pencil between 00:04:25.083 --> 00:04:26.792 your two shoulder blades. 00:04:26.792 --> 00:04:28.875 Between this gap there and then from there that's where we'll 00:04:28.875 --> 00:04:32.708 lift our chin and flutter the eyelashes open. 00:04:32.708 --> 00:04:35.875 And so we kind of come from this shape that we all live in here 00:04:35.875 --> 00:04:39.375 with the shoulder blades kind of rounded to just actively seeing 00:04:39.375 --> 00:04:41.917 if you can draw them together. 00:04:43.166 --> 00:04:47.000 And again, it's strange for the image of the pencil. 00:04:47.000 --> 00:04:50.041 Kinda works for me just to keep that activated. 00:04:52.250 --> 00:04:53.083 Alright, let's wring it out. 00:04:53.083 --> 00:04:54.708 We're gonna inhale, reach for the sky. 00:04:54.708 --> 00:04:57.959 Just nice, easy, nothing fancy, big stretch. 00:04:57.959 --> 00:05:00.250 And then exhale, we're all gonna twist to the right. 00:05:00.250 --> 00:05:03.750 Left hand comes to the right knee. 00:05:03.750 --> 00:05:06.417 And then see if you can pinch that pencil here. 00:05:06.417 --> 00:05:07.375 See how many times I'm gonna say, 00:05:07.375 --> 00:05:09.834 "Pinch that pencil," in this class. Sorry. (laughs) 00:05:09.834 --> 00:05:11.625 But keep that in mind here 00:05:11.625 --> 00:05:14.542 so as we breathe into our bellies 00:05:16.750 --> 00:05:20.417 and I feel like our culture or society is always 00:05:20.417 --> 00:05:24.375 kind of guiding us to suck the belly in or zip up tight through 00:05:24.375 --> 00:05:28.625 our clothes so let this moment be a softening moment where 00:05:28.625 --> 00:05:29.875 we breath into our belly. 00:05:29.875 --> 00:05:32.500 We kind of stimulate this deep listening spot. 00:05:32.500 --> 00:05:35.333 Your guts. Listen to your guts. 00:05:37.083 --> 00:05:37.917 And then one more breath here 00:05:37.917 --> 00:05:40.750 as we just wring out through the torso. 00:05:40.750 --> 00:05:43.291 So maybe you inhale in and as you exhale maybe look a little 00:05:43.291 --> 00:05:45.417 bit further past your right shoulder. 00:05:45.417 --> 00:05:47.041 Keep that inner smile here. 00:05:47.041 --> 00:05:49.917 Lookin' awesome. Beautiful. 00:05:49.917 --> 00:05:52.041 And then rotating on the axis of the spine. 00:05:52.041 --> 00:05:53.750 We'll come back to center. 00:05:53.750 --> 00:05:56.333 Hands come to the heart, tap into that inner smile again. 00:05:56.333 --> 00:05:57.917 The power of the inner smile. 00:05:58.959 --> 00:06:00.542 I can feel sweat just like dripping down my back. 00:06:00.542 --> 00:06:02.250 I know I'm in the ring now. 00:06:02.250 --> 00:06:03.583 It's just getting started, here we go, 00:06:03.583 --> 00:06:04.750 inhale reach for the sky. 00:06:04.750 --> 00:06:06.708 Nothing fancy, just a big stretch. 00:06:06.708 --> 00:06:08.417 Stretch through all four sides of the torso. 00:06:08.417 --> 00:06:09.417 So not just the sides but 00:06:09.417 --> 00:06:12.625 just imagine front and back body lifting. 00:06:12.625 --> 00:06:13.959 Let's wiggle the fingertips. 00:06:13.959 --> 00:06:15.750 Heavy in the quads, strong legs 00:06:15.750 --> 00:06:17.500 and then here we go over to the other side. 00:06:17.500 --> 00:06:20.708 Twisting to the left this time. Oh yeah. 00:06:24.125 --> 00:06:27.000 And again finding that activation through the 00:06:27.000 --> 00:06:29.375 upper back body so imagine your bringing 00:06:29.375 --> 00:06:30.708 the two shoulder blades together. 00:06:30.708 --> 00:06:34.166 Even if nothing really moves, although you guys made some 00:06:34.166 --> 00:06:35.583 big moves in the upper back, 00:06:35.583 --> 00:06:37.792 it's just that feeling, that awareness. 00:06:41.792 --> 00:06:45.000 And then to our guts here we go, breathing down into the belly. 00:06:45.000 --> 00:06:46.750 See if you can really inhale, 00:06:46.750 --> 00:06:49.458 feel your belly widen and stretch. 00:06:50.625 --> 00:06:53.792 And then exhale, maybe we glance past the left shoulder. 00:06:53.792 --> 00:06:55.333 A little attitude even. 00:06:56.041 --> 00:06:58.166 Some times is nice. 00:06:58.166 --> 00:07:00.417 Oh yeah, nice lower back release 00:07:00.417 --> 00:07:02.917 and then we'll come back to center. 00:07:02.917 --> 00:07:06.083 Great, now we're gonna take the right hand to the left knee and 00:07:06.083 --> 00:07:09.250 the left hand to the right knee and we're gonna counter that 00:07:09.250 --> 00:07:10.792 kind of (huffs) pinching of the pencil 00:07:10.792 --> 00:07:12.458 by coming into like a Mr. Burns shape. 00:07:12.458 --> 00:07:14.583 Like fully embracing that rounding. 00:07:14.583 --> 00:07:15.792 Should feel really good. 00:07:15.792 --> 00:07:17.125 So here we go, heavy in the legs. 00:07:17.125 --> 00:07:19.250 And if you feel a little tight and wound up you can 00:07:19.250 --> 00:07:21.458 bring the legs out just a little bit. 00:07:22.333 --> 00:07:24.792 So first we'll do our best to sit up nice and tall. 00:07:24.792 --> 00:07:27.750 Think about lifting through all four sides of the torso 00:07:27.750 --> 00:07:30.708 and then exhale, navel draws back like a magnet to your 00:07:30.708 --> 00:07:32.458 spine and yeah, take it away. 00:07:32.458 --> 00:07:34.417 Chin to chest, we round forward. 00:07:34.417 --> 00:07:36.375 And we go full Mr. Burns here. 00:07:36.375 --> 00:07:38.458 Rounding the shoulders. 00:07:38.458 --> 00:07:43.208 Eventually letting the weight of the head fall down and over. 00:07:44.917 --> 00:07:46.417 And then close your eyes here and 00:07:46.417 --> 00:07:47.834 breathe like you love yourself. 00:07:47.834 --> 00:07:51.750 Nowhere to go. Nothing to do. 00:07:51.750 --> 00:07:55.542 No Surya Namaskar, so sun salutations is coming, 00:07:55.542 --> 00:07:59.458 no practice with the kids later. Just this moment here. 00:08:04.834 --> 00:08:05.542 Nice. 00:08:07.208 --> 00:08:09.583 Then press into anything that's touching the earth here. 00:08:09.583 --> 00:08:10.875 So the outer edges of the feet, 00:08:10.875 --> 00:08:12.959 feel your glutes kinda connect to the ground. 00:08:12.959 --> 00:08:15.250 Yeah, awesome and then navel draws back and 00:08:15.250 --> 00:08:17.291 we're gonna slowly rise up. 00:08:17.291 --> 00:08:19.375 And it's as if you were taking your shirt off 00:08:19.375 --> 00:08:20.625 to go to bed or something. 00:08:20.625 --> 00:08:23.834 We're gonna bring the fingertips around to the shoulders. 00:08:23.834 --> 00:08:26.542 And take it all the way up and overhead. 00:08:26.542 --> 00:08:29.291 Big stretch so big breath here, inhale. 00:08:29.291 --> 00:08:32.417 And then exhale bend the elbows, wiggle the fingertips, 00:08:32.417 --> 00:08:35.917 Cactus Arms, we pinch that pencil once again. 00:08:35.917 --> 00:08:38.332 Great, now chin to chest here. 00:08:38.332 --> 00:08:41.291 And then inhale draw a line with the nose up towards the ceiling. 00:08:42.457 --> 00:08:45.041 Open throat chakra here. What do you want to say? 00:08:45.041 --> 00:08:47.083 And then chin to chest, a nice humble bow. 00:08:49.291 --> 00:08:50.625 Start to breath a little deeper. 00:08:50.625 --> 00:08:52.792 Inhale, opening up through the throat chakra. 00:08:52.792 --> 00:08:54.959 Again, what do you want to say this year? 00:08:54.959 --> 00:08:56.500 And then exhale, chin to chest. 00:08:58.708 --> 00:09:00.458 And last one, should feel really good. 00:09:00.458 --> 00:09:03.000 Stay heavy in the hips as you lift nose up towards the sky. 00:09:03.000 --> 00:09:05.208 Big stretch through the front of the neck. 00:09:05.208 --> 00:09:07.667 And then exhale, fingertips are gonna come down, 00:09:07.667 --> 00:09:09.708 chin comes down and we're gonna walk them, 00:09:09.708 --> 00:09:11.166 you can stay where you are but I'll demo here. 00:09:11.166 --> 00:09:13.250 We're just gonna walk them back a little bit. 00:09:13.250 --> 00:09:16.208 So yogi's choice, if you feel good here wrap the shoulders you 00:09:16.208 --> 00:09:18.875 can imagine that so I kinda tend to live here. 00:09:18.875 --> 00:09:21.250 Thank God I have this practice. 00:09:21.250 --> 00:09:23.250 Can't imagine what it would be like if I didn't. 00:09:23.250 --> 00:09:24.792 I'd live here maybe. 00:09:24.792 --> 00:09:27.583 So wrap the shoulder around and down. 00:09:27.583 --> 00:09:30.291 You know shoulder coming into socket. 00:09:30.291 --> 00:09:32.667 And then yogi's choice you can stay lifted on the fingertips 00:09:32.667 --> 00:09:35.417 here or some might find flexibility in 00:09:35.417 --> 00:09:36.458 the forearm to come all the way down. 00:09:36.458 --> 00:09:38.667 Don't feel like you have to make that happen though. 00:09:40.166 --> 00:09:43.375 Sweet, and then inhale, lift the chest, 00:09:43.375 --> 00:09:48.125 long puppy belly here as you lift heart up towards the sky. 00:09:48.125 --> 00:09:51.208 This is a big heart opener so breathe deep. 00:09:51.208 --> 00:09:52.792 And then keep the neck nice and long. 00:09:52.792 --> 00:09:54.708 Try to press into all of your knuckles, 00:09:54.708 --> 00:09:56.250 all of your fingertips. 00:09:57.458 --> 00:10:00.166 Yeah and then one more big lift up through the armpit chest, 00:10:00.166 --> 00:10:01.458 whatever that means to you. 00:10:01.458 --> 00:10:04.000 Yeah, love the awareness in the neck guys, so nice. 00:10:05.250 --> 00:10:06.333 Awesome. 00:10:06.333 --> 00:10:09.917 Now hip points, hips, glutes get really heavy here 00:10:09.917 --> 00:10:12.000 as we lift up, press off the fingertips and 00:10:12.000 --> 00:10:14.166 we're gonna counter this with Thriller Arms. 00:10:14.166 --> 00:10:19.333 So take it forward, so really active reach towards the front. 00:10:19.333 --> 00:10:22.000 And then just plug the shoulders back into space. 00:10:22.000 --> 00:10:24.000 Pinch that pencil in the upper back. 00:10:27.250 --> 00:10:28.834 Great and then one more cycle of breath here. 00:10:28.834 --> 00:10:31.041 Thriller Arms if you want to take a little opposite hand, 00:10:31.041 --> 00:10:32.750 opposite fingertip here you can. 00:10:39.291 --> 00:10:42.458 Sweet and then from here we're gonna tap into the center. 00:10:42.458 --> 00:10:44.500 So we call this in yoga Uddiyana Bandha. 00:10:44.500 --> 00:10:45.708 It's a fancy name for just a 00:10:45.708 --> 00:10:48.166 little navel connection or center lock. 00:10:48.166 --> 00:10:51.417 So think of it as bringing your navel in and then up. 00:10:51.417 --> 00:10:52.750 And again, it can be a physical thing or 00:10:52.750 --> 00:10:55.583 it can just be a sensation internally. 00:10:55.583 --> 00:10:57.417 And it's from there that we're gonna come forward. 00:10:57.417 --> 00:10:59.708 So rather than jerking our hands forward, 00:10:59.708 --> 00:11:01.792 from our center we're gonna try to move. 00:11:01.792 --> 00:11:04.917 And I think it'll change the way we start to transition 00:11:06.083 --> 00:11:08.959 all the way forward and to all fours. 00:11:08.959 --> 00:11:10.917 You can back the truck up a little bit if you'd like to come 00:11:10.917 --> 00:11:12.834 center on your mat. Everyone doing good? 00:11:14.166 --> 00:11:17.458 Alright. So let's amp the breath up with a little Cat-Cow. 00:11:17.458 --> 00:11:19.291 Classic, right, here we go. 00:11:19.291 --> 00:11:21.708 Inhale, dropping the belly to open the chest. 00:11:23.166 --> 00:11:25.166 And then exhaling, curling the tailbone under, 00:11:25.166 --> 00:11:28.375 starting from there rounding through. 00:11:28.375 --> 00:11:30.792 Inhale, drop the belly, open the chest. 00:11:32.375 --> 00:11:35.834 And then exhale, rounding through. 00:11:35.834 --> 00:11:38.500 We'll two more. Maybe soften your gaze on these next two. 00:11:38.500 --> 00:11:40.959 Close your eyes, you can move with your own breath. 00:11:42.542 --> 00:11:45.291 Maybe see if you can elongate the inhale a little more or 00:11:45.291 --> 00:11:47.208 elongate the exhale. 00:11:50.375 --> 00:11:52.875 And then one more, just kind of in this structure. 00:11:55.375 --> 00:11:58.333 And then like I'm getting the vibe around here you know rules 00:11:58.333 --> 00:12:01.500 are meant to be broken a little bit sometimes so let's break out 00:12:01.500 --> 00:12:03.583 of the structure we have the form, 00:12:03.583 --> 00:12:05.250 now let's just find a little freedom within the form. 00:12:05.250 --> 00:12:08.875 So you can keep that Cat-Cow going or you can just start to 00:12:08.875 --> 00:12:10.792 check in with your body by veering off the 00:12:10.792 --> 00:12:13.542 railroad tracks a little bit. Getting a little freaky. 00:12:13.542 --> 00:12:14.208 Check in with your body. 00:12:14.208 --> 00:12:17.041 You'll have different things going on in different areas so 00:12:17.041 --> 00:12:18.375 just take a couple seconds. 00:12:19.917 --> 00:12:23.083 We're also just training our brain when we work like this on 00:12:23.083 --> 00:12:25.333 the mat to remember this is for you. 00:12:25.333 --> 00:12:28.250 You don't have to follow my lead or take cues from a teacher. 00:12:29.250 --> 00:12:31.250 That's kind of the beauty of the home practice, too, 00:12:32.333 --> 00:12:34.792 is you're really bridging that gap between mind and body 00:12:34.792 --> 00:12:37.750 in a way that's gonna serve for real. 00:12:38.750 --> 00:12:41.041 Okay, take this same little improvised dancing 00:12:41.041 --> 00:12:43.208 you've already cultivated. 00:12:43.208 --> 00:12:45.667 Thank you for just being open and jumping right in. 00:12:47.917 --> 00:12:50.041 You're gonna take this same little creative dance where you 00:12:50.041 --> 00:12:53.792 don't know where it's headed and we're gonna use this, 00:12:53.792 --> 00:12:56.792 again, resist the urge to just go straight there to chereograph 00:12:56.792 --> 00:12:58.875 our way to Downward Dog. 00:12:58.875 --> 00:13:00.250 So you'll take your time getting there. 00:13:00.250 --> 00:13:02.083 Move in a way that feels good for you. 00:13:04.041 --> 00:13:04.834 And then we're really kind of 00:13:04.834 --> 00:13:06.208 really connecting the dots, right? 00:13:06.208 --> 00:13:10.583 We jerk ourselves around a lot off the yoga mat and then it's 00:13:10.583 --> 00:13:13.041 so funny to me that people spend like $20, 00:13:13.041 --> 00:13:16.375 $25 to then pay to kind of jerk themselves 00:13:16.375 --> 00:13:17.834 around on the yoga mat. 00:13:17.834 --> 00:13:21.917 So for the roller girl, little IT band stretch. 00:13:21.917 --> 00:13:22.792 We'll bend the knees. 00:13:22.792 --> 00:13:25.542 We're gonna cross the right leg over the left. 00:13:25.542 --> 00:13:29.083 Then we're just gonna criss-cross step up to the top. 00:13:29.083 --> 00:13:31.417 Nice and slow. 00:13:31.417 --> 00:13:33.667 About half way through this transition becomes really 00:13:33.667 --> 00:13:36.583 humbling so just (groans) get there 00:13:36.583 --> 00:13:38.208 in a way that feels good. 00:13:38.208 --> 00:13:39.834 Tap into that inner smile. 00:13:40.959 --> 00:13:43.583 And then we'll come into a nice Forward Fold with the feet 00:13:43.583 --> 00:13:45.875 hip-width apart or flush together. 00:13:45.875 --> 00:13:49.125 So your choice, just really conscious in the feet, 00:13:49.125 --> 00:13:51.041 toes pointing forward. 00:13:51.041 --> 00:13:53.834 Then bend the knees, keep up with that breath. 00:13:53.834 --> 00:13:55.875 Grab opposite elbow with opposite hand and 00:13:55.875 --> 00:13:57.333 we're gonna sway side to side. 00:13:57.333 --> 00:14:00.583 We know this but maybe try to find something new here as maybe 00:14:00.583 --> 00:14:03.125 you shake the head a little loose. 00:14:03.125 --> 00:14:05.625 Maybe there's been somethin' heavy 00:14:05.625 --> 00:14:08.333 you've been carrying around. Who knows? 00:14:08.333 --> 00:14:11.083 Maybe you could use this opportunity to just kinda 00:14:11.083 --> 00:14:13.166 imagine your two angels 00:14:14.417 --> 00:14:16.000 flying over your head and kinda taking 00:14:16.000 --> 00:14:20.125 that weight up off your back so that when we release the hands 00:14:20.125 --> 00:14:23.291 here and inhale, lift up halfway 00:14:23.291 --> 00:14:25.417 to a nice flat back position, 00:14:25.417 --> 00:14:26.250 we're a little lighter. 00:14:26.250 --> 00:14:29.125 We're maybe not carrying so much weight in the back. 00:14:29.125 --> 00:14:32.375 Nice, exhale to release and fold. 00:14:32.375 --> 00:14:34.792 Tuck the chin and let's slowly roll it up. 00:14:34.792 --> 00:14:36.250 Take your time ladies. 00:14:36.250 --> 00:14:39.708 Nowhere to go, nothing to do, just this present moment. 00:14:49.542 --> 00:14:51.041 And then here same thing, yeah, 00:14:51.041 --> 00:14:53.542 take what you need, anything at all. 00:14:53.542 --> 00:14:57.375 Fixing your pantaloons, maybe checking in with the neck. 00:14:57.375 --> 00:14:58.417 Licking your lips. 00:15:00.500 --> 00:15:04.041 Letting go of something maybe that happened this morning 00:15:04.041 --> 00:15:06.959 or something that's on the to-do list for later. 00:15:09.291 --> 00:15:10.583 Fab, then we'll bring the hands together 00:15:10.583 --> 00:15:12.125 at the heart once again. 00:15:12.125 --> 00:15:12.667 And we're gonna go through a 00:15:12.667 --> 00:15:14.500 little flow moving with the breath. 00:15:15.375 --> 00:15:18.834 See if you can inspire your friend or the person next to you 00:15:18.834 --> 00:15:20.917 but not just the person next to you but the person furthest away 00:15:20.917 --> 00:15:24.542 from you with the sound of your breath and I'll try to 00:15:24.542 --> 00:15:26.708 give and receive the same. 00:15:27.500 --> 00:15:28.375 Alright, let's flow. 00:15:28.375 --> 00:15:31.250 Here we go, big inhale to reach for the sky. 00:15:31.250 --> 00:15:32.500 Dig into the heels here. 00:15:32.500 --> 00:15:35.166 Nice full body experience. Exhale, rain it down. 00:15:35.166 --> 00:15:37.125 Nice Forward Fold. 00:15:37.125 --> 00:15:39.625 Bend your knees, send the lower back some love. 00:15:39.625 --> 00:15:42.166 Then here we go, find the lightness as you inhale, 00:15:42.166 --> 00:15:43.959 flat back position. Just your version. 00:15:43.959 --> 00:15:44.917 Find length in the neck. 00:15:44.917 --> 00:15:48.583 Yeah, gorgeous and then exhale to soften and fold. 00:15:48.583 --> 00:15:51.583 Nice, from here bend the knees, plant the hands and in your own 00:15:51.583 --> 00:15:55.208 time, there's no rush, step one foot back and then the other. 00:15:56.708 --> 00:15:59.041 Now most people panic in Plank. 00:15:59.041 --> 00:16:01.708 You guys do much riskier business on a regular basis 00:16:01.708 --> 00:16:03.417 so no panicking here. 00:16:03.417 --> 00:16:06.667 So just find that sense of you whatever that means. 00:16:06.667 --> 00:16:08.250 Maybe draw your center, your navel, 00:16:08.250 --> 00:16:10.166 up to your lower back. 00:16:10.166 --> 00:16:12.542 Maybe bend your elbows a little bit. 00:16:12.542 --> 00:16:14.458 Maybe tap into that inner smile. 00:16:14.458 --> 00:16:17.750 And almost everyone can press away from the yoga mat even more 00:16:17.750 --> 00:16:20.166 to lift your heart space up between your shoulder blades. 00:16:20.166 --> 00:16:21.208 Like a doming effect, 00:16:21.208 --> 00:16:22.375 lift this part of your back towards my hand. 00:16:22.375 --> 00:16:25.000 Yeah! Awesome, we're here for three, two. 00:16:25.000 --> 00:16:27.250 Lift this part of your back to my hand, lift it up. 00:16:27.250 --> 00:16:28.458 Yes, boom. 00:16:28.458 --> 00:16:30.291 On the one, Downward Dog. 00:16:30.291 --> 00:16:32.333 Quietly whisper, "Hallelujah." 00:16:33.125 --> 00:16:34.875 And pedal it out. 00:16:37.667 --> 00:16:39.166 Great, claw through the fingertips to 00:16:39.166 --> 00:16:41.083 take pressure out of the wrists. 00:16:41.083 --> 00:16:42.834 And on your next big inhale we're going to slide 00:16:42.834 --> 00:16:44.417 the right leg up high. 00:16:44.417 --> 00:16:47.750 If you're tired at any point, you can always lower the left 00:16:47.750 --> 00:16:51.792 knee and do a half Dog little vinyasa instead of the full Dog. 00:16:51.792 --> 00:16:53.500 And so here we go, big inhale. 00:16:53.500 --> 00:16:55.792 Exhale, knee to nose. Shift if forward. 00:16:55.792 --> 00:16:58.166 Again, we can do this with the left knee down. 00:16:58.166 --> 00:17:00.542 So inhale, right leg up high. 00:17:00.542 --> 00:17:02.583 Three-Legged Dog. 00:17:02.583 --> 00:17:05.250 Exhale, knee to nose. 00:17:05.250 --> 00:17:09.083 Last one, with your breath, here we go, big inhale. 00:17:09.083 --> 00:17:11.625 Exhale knee to nose and this time we're gonna step it all the 00:17:11.625 --> 00:17:15.750 way up and lower the back knee down to the earth. 00:17:15.750 --> 00:17:17.875 Crescent Lunge, let the root of this posture 00:17:17.875 --> 00:17:19.290 be in this back foot. 00:17:19.290 --> 00:17:21.290 So slap that puppy down in the ground. 00:17:21.290 --> 00:17:24.125 Then squeeze the inner thighs together. 00:17:24.125 --> 00:17:28.416 And here we go, marrying both flexibility and stability 00:17:28.416 --> 00:17:30.500 together in this Crescent Lunge. 00:17:30.500 --> 00:17:32.834 So if we're looking for more flexibility we might start to 00:17:32.834 --> 00:17:34.625 push in forward towards that front hip 00:17:34.625 --> 00:17:36.000 after a couple breaths. 00:17:36.000 --> 00:17:38.250 If you tend to kind of dump all your weight into the front foot 00:17:38.250 --> 00:17:40.291 see if you can back off a little bit 00:17:40.291 --> 00:17:42.500 and maybe hug the lower ribs in. 00:17:44.333 --> 00:17:45.667 If you ever feel like you're gonna fall, 00:17:45.667 --> 00:17:49.208 domino effect, always you can try bringing hands to heart 00:17:49.208 --> 00:17:51.250 or hands to waistline. 00:17:51.250 --> 00:17:53.542 And then all of us, let's lift up from that pelvic floor just a 00:17:53.542 --> 00:17:55.291 bit by squeezing the inner thighs together. 00:17:55.291 --> 00:17:56.083 Yes, beautiful. 00:17:56.083 --> 00:17:58.458 And we came out of the sideways there so awesome. 00:17:58.458 --> 00:18:02.792 Inhale in, exhale, fierce, bend the elbows lift your chest. 00:18:02.792 --> 00:18:04.417 Maybe claw the fingertips. 00:18:04.417 --> 00:18:06.792 That was for you for The Hellcats. 00:18:06.792 --> 00:18:09.375 Here we go, inhale, reach for the sky. 00:18:09.375 --> 00:18:12.250 Exhale, paint a wall all the way down. 00:18:13.333 --> 00:18:15.083 And here we go, fingertips on the earth, 00:18:15.083 --> 00:18:17.917 we're gonna peel the right hip crease back and just dig into 00:18:17.917 --> 00:18:21.125 that right heel as we pull, pull, pull back. 00:18:21.125 --> 00:18:23.667 So I like to keep a generous bend in this right knee for this 00:18:23.667 --> 00:18:25.208 stretch even though you might know this 00:18:25.208 --> 00:18:27.125 stretch from gym class. 00:18:27.125 --> 00:18:30.291 I like to keep a big ol' stretch in that knee because then we 00:18:30.291 --> 00:18:32.583 really stretch the belly of that hamstring muscle 00:18:32.583 --> 00:18:33.875 and not the attachments. 00:18:33.875 --> 00:18:35.917 Great for you, my friend. 00:18:35.917 --> 00:18:38.834 So, yes, love it. 00:18:39.875 --> 00:18:42.500 Flex your right toes toward your face for one more breath. 00:18:43.917 --> 00:18:45.792 And let's dig into that right heel. 00:18:45.792 --> 00:18:48.542 Get a nice stretch through the fascia of that right foot as you 00:18:48.542 --> 00:18:51.667 slowly roll all the way back and through. 00:18:51.667 --> 00:18:53.250 Then we'll curl the back toes under, 00:18:53.250 --> 00:18:55.917 lift that back knee and then here we go. 00:18:55.917 --> 00:18:57.333 Inhale, open the chest. 00:18:57.333 --> 00:19:00.625 Let your heart radiate forward, find that inner smile again. 00:19:00.625 --> 00:19:03.375 And then exhale, plant the palms, step it back. 00:19:03.375 --> 00:19:04.583 Second Plank Pose. 00:19:04.583 --> 00:19:06.208 Fierce and strong. 00:19:07.583 --> 00:19:10.250 So we're gonna focus now on doming up through 00:19:10.250 --> 00:19:11.583 the upper back body on this one. 00:19:11.583 --> 00:19:13.041 Yeah, really nice, love it. 00:19:13.041 --> 00:19:14.500 Yeah. Cool. 00:19:14.500 --> 00:19:16.875 Ooh, yeah, beautiful. Love that lift. 00:19:16.875 --> 00:19:20.708 We're here for three, two, lift the tail up and 00:19:20.708 --> 00:19:22.583 back on the one, Downward Dog. 00:19:24.166 --> 00:19:25.417 Take a second here. 00:19:25.417 --> 00:19:27.875 Check in, nice cleansing breath in and out. 00:19:31.333 --> 00:19:33.166 And then here we go, clawing through the fingertips, 00:19:33.166 --> 00:19:36.125 inhale, lift the left leg up hig as you breath in. 00:19:36.125 --> 00:19:37.792 Feel that anchor in the right heel. 00:19:37.792 --> 00:19:39.708 Exhale, shift forward, knee to nose. 00:19:39.708 --> 00:19:40.875 Shoulders over the wrists. 00:19:40.875 --> 00:19:42.208 Again, we can lower that bottom knee 00:19:42.208 --> 00:19:43.542 if you're feeling a little tired today. 00:19:43.542 --> 00:19:45.291 Inhale, lift left leg up high. 00:19:45.291 --> 00:19:47.250 Claw through the fingertips. 00:19:47.250 --> 00:19:50.542 Exhale, squeeze, navel lifts up. 00:19:50.542 --> 00:19:51.542 Nice breath, inhale. 00:19:51.542 --> 00:19:54.291 Last one, you got it, inhale, lift. 00:19:54.291 --> 00:19:56.125 Exhale, squeeze. 00:19:56.125 --> 00:19:57.875 And we'll step that left foot all the way up. 00:19:57.875 --> 00:20:00.083 We can use our hands to guide it there. 00:20:00.083 --> 00:20:01.166 Lower the back knee. 00:20:01.166 --> 00:20:03.750 Start to feel that opening through the psoas 00:20:03.750 --> 00:20:05.166 and the hip crease. 00:20:05.166 --> 00:20:07.500 And then let the root of this posture be that back leg. 00:20:10.083 --> 00:20:11.917 And when you're ready, we rise. 00:20:15.208 --> 00:20:17.333 And then you already know this but I need this reminder every 00:20:17.333 --> 00:20:19.917 day of my life so don't worry about the shape. 00:20:21.959 --> 00:20:23.041 Focus on the sensation. 00:20:23.041 --> 00:20:24.875 What's getting love every time I breathe in? 00:20:24.875 --> 00:20:27.125 What needs love that I forgot about? 00:20:28.166 --> 00:20:29.625 Do I feel like I'm gonna fall 00:20:29.625 --> 00:20:32.083 and topple over the person next to me? 00:20:32.083 --> 00:20:33.792 Can I find support from within? 00:20:33.792 --> 00:20:34.959 Huge metaphor there, right? 00:20:34.959 --> 00:20:36.333 Like we're always looking for support. 00:20:36.333 --> 00:20:38.708 Like, "You're not supporting me enough." 00:20:38.708 --> 00:20:41.875 But can we find the support from within by 00:20:41.875 --> 00:20:44.583 especially when it's an all female practice by lifting up 00:20:44.583 --> 00:20:46.166 from our pelvic floor. 00:20:46.166 --> 00:20:48.000 Finding that, squeezing in, 00:20:48.000 --> 00:20:50.875 that lifting of the inner thighs. 00:20:50.875 --> 00:20:53.208 Awesome here we go, inhale in. 00:20:53.208 --> 00:20:55.917 We move from soft and graceful and light to fierce. 00:20:55.917 --> 00:20:59.166 Bend the elbows, shoulder blades draw together, 00:20:59.166 --> 00:21:00.750 maybe we claw the fingertips here. 00:21:00.750 --> 00:21:03.583 Press into the big toe mound of that front foot. 00:21:03.583 --> 00:21:05.750 Yeah, nice and then inhale, we rise. 00:21:06.583 --> 00:21:09.041 Exhale, paint a wall forward. 00:21:10.083 --> 00:21:11.583 Peeling the left hip crease back. 00:21:11.583 --> 00:21:14.458 Here we go digging into that left heel. 00:21:14.458 --> 00:21:16.667 This is another good one. 00:21:16.667 --> 00:21:19.625 Again, it seems obvious but just a reminder to drop the shape. 00:21:19.625 --> 00:21:20.834 So bend that knee and really get 00:21:20.834 --> 00:21:24.041 into the sensation of that meaty hamstring. 00:21:25.792 --> 00:21:28.291 The hamstrings, of course, being that muscle that no matter 00:21:29.458 --> 00:21:31.542 how much you do or what you do or what you don't do, 00:21:31.542 --> 00:21:32.542 it's still always going to be 00:21:32.542 --> 00:21:36.542 a really kind of persnickety (laughs) muscle. 00:21:41.125 --> 00:21:42.250 Let's take one more breath here. 00:21:42.250 --> 00:21:44.542 Flex your left toes up towards your third eye. 00:21:45.792 --> 00:21:48.792 And then again, we'll waste nothing here so rather than just 00:21:48.792 --> 00:21:50.458 jerking ourselves forward for the next thing, 00:21:50.458 --> 00:21:53.250 let's work on the feet so dig into that left heel 00:21:54.333 --> 00:21:56.125 and roll through that left foot. 00:21:58.208 --> 00:21:59.959 And then fingertips come forward. 00:21:59.959 --> 00:22:01.667 We'll curl the back toes under. 00:22:01.667 --> 00:22:04.959 Right heel lifts up and we reach it way back. 00:22:04.959 --> 00:22:07.083 Here we go, inhale, let your chest open, 00:22:07.083 --> 00:22:09.542 heart open, let that energy radiate forward. 00:22:09.542 --> 00:22:10.667 Tap into that inner smile. 00:22:10.667 --> 00:22:13.333 Woo, big stretch and then exhale plant the palms. 00:22:14.417 --> 00:22:17.333 Nice, inhale. Press away from the yoga mat. 00:22:17.333 --> 00:22:19.125 Press up into your power. 00:22:19.125 --> 00:22:22.291 Quietly whisper to yourself as you tuck the chin, 00:22:22.291 --> 00:22:23.166 "I am strong." 00:22:23.166 --> 00:22:24.959 You can whipser it out loud or just to yourself. 00:22:24.959 --> 00:22:25.917 I am strong. 00:22:27.291 --> 00:22:28.333 Yes, and then here we go. 00:22:28.333 --> 00:22:30.125 We'll look forward, shift forward. 00:22:30.125 --> 00:22:32.208 Elbows stay hugging in as long as possible. 00:22:32.208 --> 00:22:35.500 Belly flops are totally welcome so nice slow lower to the ground 00:22:35.500 --> 00:22:38.208 or belly flop, always welcome. 00:22:38.208 --> 00:22:39.917 Then press into the tops of the feet. 00:22:39.917 --> 00:22:42.834 Keep those elbows sucking in like grasshopper legs 00:22:42.834 --> 00:22:45.542 and here we go, inhale, rise up Baby Cobra. 00:22:45.542 --> 00:22:49.375 Nice and strong in the lower body. 00:22:49.375 --> 00:22:52.333 Exhale, release. Forehead kisses the mat. 00:22:52.333 --> 00:22:55.291 Nice! Curl the toes under, lift the kneecaps, 00:22:55.291 --> 00:22:58.125 tone your quads. Press into your power. 00:22:58.125 --> 00:23:00.333 Press up, lift up, power up. 00:23:00.333 --> 00:23:03.375 Again, take your gaze straight down to Mama Earth and quietly 00:23:03.375 --> 00:23:05.417 whisper to yourself, "I am strong." 00:23:05.417 --> 00:23:07.917 You can put a little descriptive word before the strong if you 00:23:07.917 --> 00:23:09.250 like, if you need it. 00:23:10.500 --> 00:23:12.291 And Downward Facing Dog. Nice work. 00:23:12.291 --> 00:23:14.041 Alright, we're starting to welcome that heat. 00:23:15.000 --> 00:23:18.083 Nice, big breath here. In through the nose. 00:23:18.083 --> 00:23:19.583 Let some heat out through the mouth. 00:23:19.583 --> 00:23:21.417 (sighs) 00:23:21.417 --> 00:23:22.375 Great, this time we're gonna 00:23:22.375 --> 00:23:24.708 cross the left foot over the right. 00:23:24.708 --> 00:23:27.708 Start to stretch through again the fascia of the foot. 00:23:27.708 --> 00:23:30.000 Getting into the that outer hip as you criss-cross step 00:23:30.000 --> 00:23:31.875 all the way to the top. 00:23:31.875 --> 00:23:34.125 There's a little bit of a swagger here. 00:23:34.125 --> 00:23:35.625 Again, there's a little bit of a humbling moment 00:23:35.625 --> 00:23:37.208 as you reach the top. (laughs) 00:23:38.959 --> 00:23:40.417 You'll make your way there. 00:23:40.417 --> 00:23:43.583 Feet hip-width apart or flush together. 00:23:43.583 --> 00:23:45.792 Yogi's choice, just nice, conscious footing. 00:23:47.625 --> 00:23:50.750 Awesome, inhale, halfway lift, your version. 00:23:50.750 --> 00:23:52.917 Exhale to soften and bow. 00:23:52.917 --> 00:23:55.417 Just reversing the same way we went down into this flow we're 00:23:55.417 --> 00:23:57.750 gonna inhale, bend the knees, dig into the heels and reach the 00:23:57.750 --> 00:24:00.083 fingertips forward, up and back. 00:24:01.291 --> 00:24:03.542 Then catch something up and overhead. 00:24:03.542 --> 00:24:04.959 And we'll bring the palms together 00:24:04.959 --> 00:24:08.708 and down to the heart space. Anjuli Mudra. 00:24:08.708 --> 00:24:11.500 Now take a second here to close your eyes and try to just 00:24:11.500 --> 00:24:12.750 observe the breath. 00:24:14.208 --> 00:24:16.208 Feel the quality of air. 00:24:17.792 --> 00:24:20.083 Around your forehead, the sweat on your lip. 00:24:22.333 --> 00:24:25.291 See if you can relax your shoulders down with each exhale. 00:24:33.667 --> 00:24:35.959 And then for this next flow, and it'll be our last flow on each 00:24:35.959 --> 00:24:38.041 side, a mini practice today. 00:24:39.375 --> 00:24:41.417 See if you can give your thinking mind a break. 00:24:41.417 --> 00:24:43.041 Super hard, I know. 00:24:43.041 --> 00:24:45.458 But as people who work with their bodies on a regular basis 00:24:45.458 --> 00:24:48.959 at a professional level, maybe it's actually not as hard as you 00:24:48.959 --> 00:24:51.834 think on the yoga mat to give yourself an opportunity to let 00:24:51.834 --> 00:24:55.083 your body intelligence just have the head seat at the table. 00:24:55.083 --> 00:24:58.625 And let your mind intelligence take a break. 00:25:00.291 --> 00:25:02.458 See what happens. Bending the knees, here we go. 00:25:02.458 --> 00:25:04.583 Moving together, inhale, we reach for the sky. 00:25:04.583 --> 00:25:06.125 Fingertips go down to come up. 00:25:06.125 --> 00:25:08.041 Big breath, big stretch. 00:25:08.041 --> 00:25:11.500 Exhale, rain it down this time. Bend the knees. 00:25:11.500 --> 00:25:12.875 Inhale, halfway lift. 00:25:12.875 --> 00:25:14.875 Your version, nice, long neck. 00:25:14.875 --> 00:25:17.208 Exhale, soften and fold. 00:25:17.208 --> 00:25:19.291 Bend the knees, plant the palms, take your time. 00:25:19.291 --> 00:25:20.959 We're gonna step one foot back then the other. 00:25:22.083 --> 00:25:23.250 Go through your checklist here. 00:25:23.250 --> 00:25:25.291 Pressing away from the yoga mat. 00:25:25.291 --> 00:25:27.083 Inhale to shift forward, look forward, 00:25:27.083 --> 00:25:29.083 hug the elbows into the side body. 00:25:29.083 --> 00:25:34.000 Exhale, slowly lower down or a nice smiley belly flop. 00:25:34.708 --> 00:25:36.166 Inhale for your Cobra. 00:25:36.166 --> 00:25:38.375 Just think about opening your heart here. 00:25:38.375 --> 00:25:40.500 And then exhale to release. 00:25:40.500 --> 00:25:42.291 Curl the toes under, lift the knee caps, 00:25:42.291 --> 00:25:44.542 tone the quads, here we go, pressing into our power. 00:25:44.542 --> 00:25:46.166 Power up, press up. 00:25:46.166 --> 00:25:48.959 Quietly whisper, "I am strong." I am strong. 00:25:48.959 --> 00:25:51.250 Downward Facing Dog. 00:25:51.250 --> 00:25:54.875 Again, letting body intelligence just lead the way. 00:25:54.875 --> 00:25:57.417 Inhale, lift the right leg up high. 00:25:57.417 --> 00:25:59.917 Exhale, just one this time, knee to nose. 00:25:59.917 --> 00:26:02.542 Squeeze and lift, then step it up. 00:26:02.542 --> 00:26:04.583 Nice, then we're gonna pivot on the back foot. 00:26:04.583 --> 00:26:06.959 Again, take your time here, there's no rush. 00:26:06.959 --> 00:26:09.083 Left toes pointing in. 00:26:09.083 --> 00:26:10.166 And then as you're ready, 00:26:10.166 --> 00:26:12.166 strong, powerful legs, I know you have 'em, 00:26:12.166 --> 00:26:16.166 squeeze through the midline as you reach for the sky. 00:26:16.166 --> 00:26:18.417 Warrior I. 00:26:18.417 --> 00:26:21.041 So from here we're gonna inhale in, 00:26:21.041 --> 00:26:24.291 exhale, bend the elbows, come into this Cactus Arms again. 00:26:24.291 --> 00:26:25.667 (hisses) Fierce. 00:26:25.667 --> 00:26:27.041 Then we're just gonna keep it going all 00:26:27.041 --> 00:26:28.625 the way down, interlace. 00:26:29.834 --> 00:26:33.041 If you're feeling really wobbly and belly just can't seem to 00:26:33.041 --> 00:26:35.333 find that connection, you can widen your legs so they're not 00:26:35.333 --> 00:26:38.000 so much on a tight rope so you're on two parallel lines. 00:26:38.000 --> 00:26:40.667 But feel it out. 00:26:40.667 --> 00:26:42.000 Alright, you might know where we're heading here. 00:26:42.000 --> 00:26:43.333 Knuckles gonna go down and away. 00:26:43.333 --> 00:26:44.917 We open up through the chest. 00:26:44.917 --> 00:26:46.000 Strong legs here. 00:26:46.000 --> 00:26:47.792 I know you have 'em so we're gonna use them. 00:26:47.792 --> 00:26:49.667 Keep that back foot strong. 00:26:49.667 --> 00:26:52.166 In fact, let the root of this be in the back foot. 00:26:52.166 --> 00:26:55.708 So dig into your back heel as you send your heart forward. 00:26:55.708 --> 00:26:58.917 It's almost as if you're looking over into a pond like in 00:26:58.917 --> 00:27:00.875 Zoolander like, "Who am I?" 00:27:00.875 --> 00:27:03.041 Like keeping that length in the neck. 00:27:03.041 --> 00:27:06.041 Then you can pause here, breathing with everything you've 00:27:06.041 --> 00:27:10.041 got, full breath or maybe test your appropriate edge by 00:27:10.041 --> 00:27:12.083 bringing the crown of the head towards the earth 00:27:12.083 --> 00:27:14.000 for a full on Humble Warrior. 00:27:14.000 --> 00:27:16.959 To me, they're all humble warriors but knuckles reach 00:27:16.959 --> 00:27:18.875 towards the sky on this one. 00:27:18.875 --> 00:27:21.125 And keep that left inner thigh engaged. 00:27:22.667 --> 00:27:25.458 Nice, then from that back foot, from the power of that back foot 00:27:25.458 --> 00:27:28.291 press into the earth. Slowly begin to rise. 00:27:30.000 --> 00:27:32.917 Then break free of the chains. 00:27:32.917 --> 00:27:35.208 Inhale, Warrior I. 00:27:35.208 --> 00:27:36.208 Great, check it out. 00:27:36.208 --> 00:27:38.875 Small but powerful move here from your core. 00:27:38.875 --> 00:27:41.041 Inhale, spread the fingertips. 00:27:41.041 --> 00:27:42.083 Exhale, navel draws in. 00:27:42.083 --> 00:27:44.708 We're gonna lift the back heel up and we're just gonna come 00:27:44.708 --> 00:27:47.917 into a high lunge. Yes, sink a little deeper. Nice. 00:27:47.917 --> 00:27:50.500 Inhale, pull the thumbs back, big stretch. 00:27:50.500 --> 00:27:53.625 Exhale, we rain it down just like before. 00:27:53.625 --> 00:27:56.792 Aweosme, plant the palms, step the right toes back. 00:27:56.792 --> 00:27:57.917 Yogi's choice here. 00:27:57.917 --> 00:27:59.625 Really truly, listen to your body. 00:27:59.625 --> 00:28:01.417 You can go to belly to Cobra. 00:28:01.417 --> 00:28:05.000 Maybe now a Chataranga to Up Dog or go straight to Downward Dog. 00:28:05.000 --> 00:28:08.333 So this is one of those moments where we're empowering ourselves 00:28:08.333 --> 00:28:10.834 to make a choice and for those who are 00:28:10.834 --> 00:28:13.875 listening in or watching, we're inspiring them to do the same. 00:28:17.208 --> 00:28:19.667 Inhale in through the nose. 00:28:19.667 --> 00:28:21.750 Let it go, out through the mouth. (sighs) 00:28:23.041 --> 00:28:24.583 Second side, right heel goes down. 00:28:24.583 --> 00:28:26.917 Here we go, inhale, lift the left leg up high. 00:28:26.917 --> 00:28:28.375 Love the quality of movement here, ladies. 00:28:28.375 --> 00:28:29.291 Really, really nice. 00:28:29.291 --> 00:28:31.333 Thank you for sharing it with me. 00:28:31.333 --> 00:28:33.458 Here we go, squeeze and lift, shifting forward. 00:28:33.458 --> 00:28:36.208 Knee to nose just one on these and then we'll step it up. 00:28:37.500 --> 00:28:40.291 Alright and pivoting on the back foot this time. 00:28:40.291 --> 00:28:42.917 Right toes turn towards the right front corner of the mat. 00:28:44.083 --> 00:28:45.083 Nice strong legs. 00:28:45.083 --> 00:28:49.458 When you're ready take it away, reaching fingertips to the sky. 00:28:49.458 --> 00:28:52.166 We rise together, Warrior I. 00:28:53.458 --> 00:28:56.208 So we know the general shape, now pay attention to the 00:28:56.208 --> 00:28:57.959 sensation in your body. 00:28:57.959 --> 00:28:59.458 Pull that left hip crease back. 00:28:59.458 --> 00:29:01.125 Squeezing the inner thighs to the midline. 00:29:01.125 --> 00:29:04.667 Yeah, really nice and you can get a little bit even if it's 00:29:04.667 --> 00:29:07.583 just an inkling of power, your personal power as you lift up 00:29:07.583 --> 00:29:09.583 from that pelvic floor. 00:29:12.041 --> 00:29:12.959 Strong and steady, 00:29:12.959 --> 00:29:15.083 pressing into the knife edge of that back foot. 00:29:15.959 --> 00:29:19.083 And then here we go, inhale in reach up high. 00:29:19.083 --> 00:29:22.458 Exhale, bend the elbows, Cactus Arms. 00:29:22.458 --> 00:29:25.417 Find that rinse in that upper back body. 00:29:25.417 --> 00:29:27.917 Great, then we'll keep it going down. 00:29:27.917 --> 00:29:30.250 Maybe opposite thumb on top this time. 00:29:31.083 --> 00:29:33.125 Just a little yoga for the brain. 00:29:33.125 --> 00:29:35.125 And then knuckles go down and away and, 00:29:35.125 --> 00:29:37.291 yeah, never wait for me. Go for it whenever you're ready. 00:29:37.291 --> 00:29:39.750 We're gonna keep that back foot strong. 00:29:39.750 --> 00:29:43.083 Hold on to your foundation and then send your gaze forward. 00:29:43.083 --> 00:29:45.291 First, imagine you're kind of looking into a pond, 00:29:45.291 --> 00:29:47.417 looking into a mirror. 00:29:47.417 --> 00:29:49.458 The back of the neck is nice and long. 00:29:49.458 --> 00:29:51.959 Yeah and then take it away. All the way down perhaps. 00:29:51.959 --> 00:29:55.500 Just testing it out here. 00:29:55.500 --> 00:30:00.333 Remembering that the process is really the candy here. 00:30:00.333 --> 00:30:01.792 No destination. 00:30:03.375 --> 00:30:07.041 One more cycle of breath in this Humble Warrior. 00:30:10.125 --> 00:30:13.041 And then use the power of your back foot and of course your 00:30:13.041 --> 00:30:15.917 connection to your center to slowly rise up. 00:30:15.917 --> 00:30:18.250 Squeeze the inner thighs to the midline. 00:30:18.250 --> 00:30:22.125 Break free the chains and then inhale reach for the sky. 00:30:22.125 --> 00:30:24.333 Ah, just as the sun brightens. 00:30:24.333 --> 00:30:25.875 Beautiful, here we go. 00:30:25.875 --> 00:30:28.208 Small but important move coming from the center. 00:30:28.208 --> 00:30:29.917 Navel draws in and up when you're ready. 00:30:29.917 --> 00:30:32.583 Pivot on the back foot, lift that right heel and 00:30:32.583 --> 00:30:33.875 then send it way back. 00:30:33.875 --> 00:30:36.625 Feel that big stretch through that right hip crease. 00:30:36.625 --> 00:30:38.708 Beautiful, beautiful, beautiful and then squeeze those inner 00:30:38.708 --> 00:30:40.250 thighs to the midline. 00:30:40.250 --> 00:30:43.208 Yeah. Nice, really, really nice. 00:30:43.208 --> 00:30:46.125 Inhale in, smile. Just internally even. 00:30:46.125 --> 00:30:49.250 And then ehxale here we go, raining it all the way down. 00:30:50.041 --> 00:30:52.625 Great, inhale this time just look forward. 00:30:52.625 --> 00:30:54.333 Open the chest, find length. 00:30:54.333 --> 00:30:57.417 And then exhale, plant the palms, step it back. 00:30:57.417 --> 00:31:01.834 Belly to Cobra, Chataranga to Up Dog or straight to the Down Dog. 00:31:02.708 --> 00:31:04.250 Synchronizing with your breath. 00:31:04.250 --> 00:31:07.542 A little bit of a rinse and then exhale to Downward Dog 00:31:07.542 --> 00:31:09.667 for one big Lion's Breath. 00:31:09.667 --> 00:31:10.750 We're gonna take it to our knees 00:31:10.750 --> 00:31:12.917 after this so give it everything you got. 00:31:12.917 --> 00:31:14.750 Again, if you've had anything bugging you, 00:31:14.750 --> 00:31:17.250 any stress, any words unspoken 00:31:17.250 --> 00:31:19.083 or maybe words you wished you hadn't said, 00:31:19.083 --> 00:31:22.417 let's let it all go here in this big cleansing exhale. 00:31:22.417 --> 00:31:23.834 You're gonna stick your tongue out when we 00:31:23.834 --> 00:31:26.375 breathe out so here we go. 00:31:26.375 --> 00:31:28.291 Big inhale through the nostrils. 00:31:29.583 --> 00:31:31.708 And then exhale, Lion's Breath, tongue out. 00:31:31.708 --> 00:31:33.792 (exhales) 00:31:33.792 --> 00:31:35.291 Yeah. 00:31:35.291 --> 00:31:38.291 Slowly descsend the knees down to the earth. 00:31:38.291 --> 00:31:40.125 Soft landing on the knes. 00:31:40.125 --> 00:31:41.250 We're gonna bring the big toes to touch, 00:31:41.250 --> 00:31:43.583 knees as wide as the yoga mat. 00:31:43.583 --> 00:31:45.083 And let's send it on back, ladies, 00:31:45.083 --> 00:31:47.000 Extended Child's Pose. 00:31:47.000 --> 00:31:49.708 If this is not a good resting posture for you just hollar at 00:31:49.708 --> 00:31:51.041 me and we'll pick something else. 00:31:51.041 --> 00:31:54.166 Won't be here long just a couple calm, 00:31:54.166 --> 00:31:59.458 cooling breaths in and out through the nose and mouth. 00:32:15.166 --> 00:32:16.417 Awesome. 00:32:18.583 --> 00:32:19.583 As you're ready, 00:32:19.583 --> 00:32:22.291 carve a line with the nose forward, look up. 00:32:23.375 --> 00:32:25.792 Then from your fingertips, claw. 00:32:25.792 --> 00:32:27.417 From here, we're gonna drag ourselves 00:32:27.417 --> 00:32:29.375 all the way up and forward. 00:32:29.375 --> 00:32:33.667 Walk the knees in in a way that feels good for you, 00:32:33.667 --> 00:32:36.750 lower belly down to the ground. 00:32:36.750 --> 00:32:38.708 We're all gonna turn towards the right. 00:32:38.708 --> 00:32:40.375 So we're just gonna turn torwards the right and come on 00:32:40.375 --> 00:32:41.708 to our backs here. 00:32:41.708 --> 00:32:44.208 So that you're flat on your back. 00:32:45.417 --> 00:32:47.125 And I'll guide you with my voice. 00:32:48.583 --> 00:32:51.250 But jsut take a second here to feel the weight of your body 00:32:51.250 --> 00:32:53.250 down on the gorund. 00:32:55.041 --> 00:32:57.792 Completely releasing and if by any chance, 00:32:57.792 --> 00:33:00.834 not saying this is the case, but just in case 'cause it happens 00:33:00.834 --> 00:33:03.625 to me all the time, in case you feel a little bit hung out to 00:33:03.625 --> 00:33:06.750 dry lately or just like super spent or maybe a little bit 00:33:06.750 --> 00:33:09.583 alone, take this moment here. 00:33:11.083 --> 00:33:15.208 Do not bypass it to just close your eyes and literally imagine 00:33:15.208 --> 00:33:20.291 this firm ground rising up to meet your back body, 00:33:20.291 --> 00:33:22.333 supporting you in this moment. 00:33:27.000 --> 00:33:29.542 And it seems so small, it maybe even a little silly or 00:33:29.542 --> 00:33:31.500 a little cheesy but when we do things like this. 00:33:31.500 --> 00:33:34.458 This small guided gestures. 00:33:34.458 --> 00:33:36.375 You know, we guide our thoughts, 00:33:38.000 --> 00:33:40.708 we signal the brain, 00:33:40.708 --> 00:33:44.834 "Ah, I'm held. I'm safe. I'm supported." 00:33:52.083 --> 00:33:54.750 Nice and slow we're gonna lift the knees up, 00:33:54.750 --> 00:33:56.458 bring the feet to the ground. 00:33:56.458 --> 00:33:57.959 As if you were prepping for Bridge Pose 00:33:57.959 --> 00:34:00.583 but we're not gonna do Bridge. 00:34:00.583 --> 00:34:02.041 Kick the right foot up towards the sky. 00:34:02.041 --> 00:34:04.375 Rotate that ankle. 00:34:04.375 --> 00:34:07.875 One way and then the other. Spread the toes. 00:34:09.833 --> 00:34:12.333 Nobody had a game last night but you know legs up the wall after 00:34:12.333 --> 00:34:15.375 a game, super good, super awesome. 00:34:16.500 --> 00:34:18.083 Great, point and flex. 00:34:20.417 --> 00:34:22.417 And then we'll cross the right ankle over 00:34:22.417 --> 00:34:23.667 the top of the left thigh. 00:34:23.667 --> 00:34:26.500 And with this Reclined One-Legged Pigeon. 00:34:26.500 --> 00:34:27.833 So you're gonna thread the needle. 00:34:27.833 --> 00:34:30.750 Right fingertips are gonna go through the whole. 00:34:30.750 --> 00:34:35.583 I usually hey-oh there to kind of, yeah, anyway. 00:34:35.583 --> 00:34:39.125 And then squeeze your legs up to your heart here and then imagine 00:34:39.125 --> 00:34:41.708 you're kicking your left foot to a wall. 00:34:43.166 --> 00:34:44.542 Yeah. 00:34:44.542 --> 00:34:47.250 So you should feel kind of yummy sentation. 00:34:49.417 --> 00:34:52.166 And then you can stay here, ladies, breathing deep. 00:34:52.166 --> 00:34:54.792 Or if you want a little extra love in the hamstring, 00:34:54.792 --> 00:34:56.583 we can start to straighten that left leg. 00:34:56.583 --> 00:34:57.708 It's just an option. 00:34:57.708 --> 00:35:01.000 Might feel good to just stay focused on that right hip. 00:35:01.000 --> 00:35:04.208 All the while, no matter what's going on in these stretches, 00:35:04.208 --> 00:35:07.917 we're finding that sensation of our yoga mats just kind of 00:35:07.917 --> 00:35:10.291 rising up to meet our backs, havin' our backs. 00:35:10.291 --> 00:35:11.583 Feeling supported. 00:35:12.875 --> 00:35:14.875 Let's take on more big ol' breath here. 00:35:16.125 --> 00:35:18.667 And then use the exhale to slowly release. 00:35:18.667 --> 00:35:20.750 Again, remember how you move matters here 00:35:20.750 --> 00:35:22.625 so the moments in-between count. 00:35:23.875 --> 00:35:25.542 Yeah, really nice. 00:35:25.542 --> 00:35:27.542 As you're ready, we'll unravel. 00:35:30.333 --> 00:35:33.250 In your own time, moving in a way that feels good. 00:35:35.083 --> 00:35:36.917 Respecting your body. 00:35:40.959 --> 00:35:42.542 Threading the needle. 00:35:45.667 --> 00:35:48.792 And noticing how the left hip feels. 00:36:02.917 --> 00:36:06.250 Option to extend that right leg if you like. 00:36:06.250 --> 00:36:08.250 Take one more breath here. 00:36:10.583 --> 00:36:13.083 And then when you're ready, let's unravel. 00:36:13.083 --> 00:36:14.250 Oh, yeah. 00:36:17.291 --> 00:36:19.458 Then we're gonna extend the right leg, 00:36:19.458 --> 00:36:21.291 extend the left leg. 00:36:22.542 --> 00:36:24.000 Then, I think we all have room here, 00:36:24.000 --> 00:36:25.375 big full body stretch. 00:36:25.375 --> 00:36:28.667 Inhale, reach for the sky, fingertips towards me. 00:36:28.667 --> 00:36:30.417 Spread the fingertips, spread the toes. 00:36:30.417 --> 00:36:32.208 Have a moment of gratitude for yourself, 00:36:32.208 --> 00:36:34.792 for your body, for this time. 00:36:34.792 --> 00:36:37.458 It's hard. We're busy. We're ambitious. 00:36:38.375 --> 00:36:41.041 We're sisters. We're neighbors. We're teachers. 00:36:41.041 --> 00:36:42.583 We're mothers. We're partners. 00:36:42.583 --> 00:36:45.458 And here, we're just ourselves. 00:36:45.458 --> 00:36:47.291 As you're ready, release the hands down. 00:36:47.291 --> 00:36:53.291 We'll come to a moment in Shavasana. 00:36:53.291 --> 00:36:55.208 Won't be here long. 00:36:57.917 --> 00:37:01.000 Hands can rest wherever they feel good. 00:37:01.000 --> 00:37:03.417 So really, truly, and we make that connection. 00:37:03.417 --> 00:37:07.667 Particularly when we are doing a home practice or things on our 00:37:07.667 --> 00:37:12.041 own, you have the traditional arms at your side available to 00:37:12.041 --> 00:37:13.750 you at any time, when it feels right, 00:37:13.750 --> 00:37:17.291 but you're also able to direct your body to make 00:37:17.291 --> 00:37:21.208 choices that feel awesome. 00:37:27.166 --> 00:37:30.625 When we exercise that practice of kind of making choices that 00:37:30.625 --> 00:37:33.625 feel awesome then it becomes easier off the mat. 00:37:33.625 --> 00:37:34.792 Are you ever doing something, you're like, 00:37:34.792 --> 00:37:36.000 "Why am I doing this? 00:37:36.000 --> 00:37:37.542 "I don't even want to be doing this right now. 00:37:37.542 --> 00:37:39.083 "(chuckles) I don't even want this." 00:37:43.000 --> 00:37:47.792 So, I'm gonna mind the time and for one full minute we're just 00:37:47.792 --> 00:37:51.041 going to, as you mentioned at the beginning of class actually, 00:37:51.041 --> 00:37:53.875 we're just gonna allow ourselves permission to do absolutely 00:37:53.875 --> 00:37:58.417 nothing for one full minute and then we'll wrap it up. 00:37:58.417 --> 00:38:01.667 We'll welcome the kids into the ring for practice and we'll get 00:38:01.667 --> 00:38:04.125 on with our days but for the next minute I'm gonna shut up 00:38:04.125 --> 00:38:08.708 and stop talking and we're just gonna allow ourselves permission 00:38:09.500 --> 00:38:12.041 to release 00:38:13.792 --> 00:38:16.792 and let go for just one single minute. 00:38:16.792 --> 00:38:21.500 Take a deep breath in, and on your exhale allow the weight of 00:38:21.500 --> 00:38:24.667 your body to release completely and fully into the earth. 00:38:25.875 --> 00:38:28.625 Practice letting go. 00:39:30.750 --> 00:39:33.125 Gently begin to deepen your breath. 00:39:34.667 --> 00:39:38.208 Inner smile starts to come back or actual smile always welcome. 00:39:38.208 --> 00:39:40.917 You never know. Just depends on your mood. 00:39:40.917 --> 00:39:43.291 Start to wiggle the toes. 00:39:45.875 --> 00:39:47.500 The fingers. 00:39:50.583 --> 00:39:53.625 And really, truly one last moment 'cause you can just never 00:39:53.625 --> 00:39:56.333 underestimate the power of gratitude. 00:39:56.333 --> 00:39:59.291 Thankful for your body, for this practice. 00:40:01.333 --> 00:40:04.291 Not just this yoga practice but where we are here in your 00:40:04.291 --> 00:40:06.291 practice space, for this space. 00:40:08.708 --> 00:40:13.458 To aligning with things that make us feel good, 00:40:13.458 --> 00:40:17.125 that challenge us, that inspire others and 00:40:17.125 --> 00:40:20.041 that promote community, togetherness. 00:40:23.041 --> 00:40:25.041 Yes! Alright. 00:40:25.041 --> 00:40:27.041 Hug the knees up to the chest whenever you're ready. 00:40:28.834 --> 00:40:31.083 We're gonna turn to the left nice and slow. 00:40:31.083 --> 00:40:34.750 And then use the palms to just press up and come back to that 00:40:34.750 --> 00:40:37.542 seated posture where we began. 00:40:37.542 --> 00:40:39.291 Nice and easy. 00:40:45.708 --> 00:40:49.417 In honor of Las Putas, let's create a little fire. 00:40:49.417 --> 00:40:52.000 Bring the palms together. (laughs) 00:40:53.667 --> 00:40:56.667 And just creating, welcoming a little energy back to the body. 00:40:56.667 --> 00:40:59.417 Take a second to check in with the head and the neck. 00:40:59.417 --> 00:41:02.208 Maybe this week as we move on, me included, 00:41:02.208 --> 00:41:05.208 we can just use an inhale to sit up tall or stand up tall in 00:41:05.208 --> 00:41:07.166 whatever we're doing an use an exhale to just drop the 00:41:07.166 --> 00:41:11.000 shoulders down in space and let that be our dance. 00:41:11.000 --> 00:41:14.500 Alright ladies, thank you for having me in your space, 00:41:14.500 --> 00:41:17.708 for your willingness to play and share your valuable time. 00:41:17.708 --> 00:41:20.583 I'm a huge fan so this is really cool for me. 00:41:20.583 --> 00:41:24.792 We'll finish by recognizing how awesome you are 00:41:24.792 --> 00:41:27.583 and how awesome I am 00:41:27.583 --> 00:41:31.000 and how awesome everyone has potential to be 00:41:31.000 --> 00:41:33.917 so that's really what Namaste means, right? 00:41:33.917 --> 00:41:35.041 So let's bring the palms together. 00:41:35.041 --> 00:41:37.792 Bring that thumb, those thumbs right up to the third eye. 00:41:38.667 --> 00:41:42.041 And again, we just recognize how amazing you are, 00:41:42.041 --> 00:41:45.750 how amazing I am and how amazing we are together. 00:41:45.750 --> 00:41:48.333 So take a deep breath in. 00:41:48.333 --> 00:41:51.834 And exhale to bow all the way to the earth. 00:41:51.834 --> 00:41:54.708 Namaste. - [Women] Namaste.