good morning everyone um my name is michelle i will be guiding you through an hour of a yoga flow um yoga at home it's very attainable very accessible um give yourselves this time in this moment to really take care of your body and take care of your mind without any expectations and just allow yourself to move to breathe to feel good to feel uncomfortable and then to come back to that state of goodness and so we're going to start seated down and i want you to just close your eyes you can sit crisscross applesauce you can sit on your bottom whatever supports you best and just feel rooted and long in your spine and your back and if by chance you can't hear me you can go ahead and comment on the question portion of the panel just let me know if i need to raise my volume up or not but still have your feet roll your shoulder blades down your back and give them a couple little shoulder shrugs little shoulder rolls and then lean your chin back so that your neck is aligned with your shoulders a lot of times we tend to over extend or hunt ourselves over just from that day-to-day movement of being on our phones our computers and our cars and whatnot so try to push your neck back over your shoulders and just focus on your cycle of breath just your normal regular automatic breathing that breath you wake up with the breath you don't really notice just start to bring awareness to it then start to identify what kind of breather you are do you breathe with your belly does your belly expand on your inhales or on your exhales do you breathe in your chest do you find shortness of breath as you breathe through your chest do you breathe through your mouth just take notice what kind of breather are you i'm keeping your eyes closed captioning not available and a big open mouth exhale release it's just you in your living room in your space be as loud as you want to be or as loud as it feels good and comfortable in your body another breath in through your nose expanding through your belly and an open mouth exhale last round creating this awareness and this control of breathing big inhale through your belly and nose and an open mouth exhale let your shoulders depress every time you release air away from yourself and coming back to this conscious breathing start breathing in and out of your nose inhale through your nose strengthen and constrict the back of your throat i feel through your nose like you're fogging up a mirror so important to start the cycle of breathing in the control of your breath early on in your practice allowing yourself to create discipline create awareness not only for your physical self but also for your mental self for the thoughts that roll around in your head and as we start to bring awareness into the body start to bring awareness into your mind what are you thinking about where is your head at it's okay if it's running a thousand a thousand minutes a mile don't even know that's possible i just made up a number but however fast it's running however slow it's running just take notice of the movement in your head now allow your thoughts to come at a standstill and focus on your breathing maybe counting helps inhales four four three two one and exhale through your nose for four three two one whatever brings your brain at a steady pace find that discipline find your focus and find your awareness your thoughts start to speed up bring them back to your breath you feel your thoughts slowing down so much so that you can no longer concentrate come back to your breath now just a couple more breaths like that and i want you to start to think about gratitude so through this whole crazy pandemic that we've experiencing i've really been leaning on the side of gratitude just to keep myself positive to keep myself hopeful and also to just keep myself in an abundant space i think when things are taken away from us like they've been these past couple months um we start to live in a space of scarcity where we're reaching and we're looking for something more because so much has been taken away from us but rather than focusing on what you no longer have or what has been temporarily put on pause can you focus on all of the things that you do have and all of the things that you may have gained throughout these past couple months whether that means spending more time with your family with yourself picking up new hobbies uh training yourself to work at home and work out at home maybe you're cooking more maybe you're cooking less whatever positive gain that you have received in this time shift your mindset from scarcity into abundance think about all that you've gained these past couple months with your breath deep inhouse through your nose and deep exhale through your nose give yourself two more breaths what have you gained in these last few months what abundance do you carry in your life can you shift your mindset away from scarcity within this one hour last breath in and last breath out beautiful my friends thank you so much for working on your breath your body and your mind now if you were able to download my yoga playlist go ahead and feel free to press play um because we're going to start moving so maybe on your map if you're not already there in child's pose so bring your toes together spread your knees out to the distance of your mat and then find a seat with your bottom on your heels and your forehead on the ground allow your elbows to rest on the floor and to push your tailbone the bony part of your butt down towards the earth let your forehead gently relax on the ground and extend your head the crown of your head to the top of your mat you want a long neck focus on the stretch through your inner thighs and your spine and then come back to regulating your breath inhalations and exhalations through your nose fill your breath up so much that you start to feel the expansion in your lungs all the way from your belly to your spine your chest maybe even a little in your head and allow your exhales to be just as long as your inhales child's pose is a great position to just find some relief whether that means from stress or from physical stress in your body or back specifically it's a neutral position it's a home base to come back to when your body and your mind do not feel at me so allow yourself to find some ease here two more breaths in your child's pose focus on the expansion in your spine with your breathing now gently roll yourself up into a tabletop position moving yourself into all fours so shoulders in line with your wrists hips in line with your knees elongation in your spine as you pull your tailbone to the back of the room and hug your hip bones up towards your belly button separate your shoulder blades away from one another kind of like you're stretching your mouth away from each other or stretching the sides of your mouth away from each other also creating a little bit of engagement in your chest rolling around with the spine inhale cow pose lift your chest lift your hips take your knees up to the sky and breathe lift your chin high feel that stretch along the front of your neck embrace your belly into your spine so you're not over arching in your low back take a breath in exhale cap toes down your back tuck your chin into your chest lengthen your tailbone down to your knees brace your core inside your spine and continuously push your shoulder blades up to the sky you want this doming sensation in your upper back to feel relief in your cervical spine you can give yourself a little wiggle side to side move your neck side to side this is one of my favorite movements just because i have a really tight upper back so tuck your chin into your chest just let your head dangle down give yourself one more breath here inhale cow pose exhale cat pose push the ground away so find the breath to movement flow inhale pose and exhale cat continuously move up and down with your spine and if any other sensation is calling for you maybe circles in the hips circles in the neck movement with the wrist whatever supports your body best here add that in just two more rounds and inhale gently come back into your tabletop position and tuck your toes take a full breath in exhale downward facing dog shift your hips up and towards the back of your room so bring your feet out to at least the distance of your hips by softening your knees to support your hamstrings and your back muscles spiral your knees to point towards the midline of your toes engaging your outer thighs rotate your biceps forward so that the eyes of your elbows are pointing into one another and you have space for your shoulders you want to guide your chest down towards your thighs and find elongation in the spine you feel yourself rounding in your upper back bring a deeper bend into your knees and further lengthen your chest towards your thigh push down through your fingertips or down through the knuckles of your hands so you find a solid grip in your mouth you want to play around with lengthening the hamstrings you can send one heel to the ground keep the other knee bent and then we'll switch it up and feel to the ground keep your opposite leg bent and then just start to walk it out heel to floor heel to floor getting that length in your hamstrings and your calves try to keep the support in your shoulders as you rotate your biceps forward and then find both of your heels sending to the ground just for a breath in and for a breath out bend your knees inhale look forward exhale forward fold step your feet behind your wrists to the top of your mat bring your feet out to the distance of your hips or even a little wider as we find more range of motion for your spine so lean yourself forward into the balls of your feet let your neck and head hang heavy and grab for opposite elbows here you want your torso to be weighted down by gravity just let your upper body stay heavy and you can rock side to side shake your head yes shake your head no and to support your hamstrings even further keep that bending your knees to focus on the elongation in your spine we'll prep or we'll play with moving the hamstrings deeper later on in class option like i said earlier i had a really tight upper back so this really helps to interlace your hands place it behind the base of your skull and allow gravity to just pull that weight down you're going to feel relief from your traps all the way down to your neck just breathe i usually feel it in the mid part of my spine too allow your whole spine to just decompress down to the floor one more full inhale and a full exhale gently relax your hands down to the ground and toggle your feet to about hip width distance or whatever is comfortable for your body create a flight bending your knees tuck your chin into your chest and then one by one let your vertebrae curl up to the top of your body just gently roll let your chin chest stay connected until you reach the top take a big breath in shoulders ears big breath out shoulders roll down breath in shoulders to ears breath shoulders down one more time deep inhale and a deep exhale inhale raise your arms up to the sky and exhale bring your hands into your heart center close your leg your thumbs point towards your sternum feel completely rooted with your feet in the ground press the balls of your feet down as well as your heels lengthen your tailbone down towards the floor as you engage your low low belly squeeze your outer ribs into the center of your torso engaging and activating the upper core continuously depress the shoulders down and away from your ears and come back to focusing on your breath stay exactly where and as you are and come back to your intentions again how can you focus deeper today on all of the abundance in your life everything that you currently have or you have gained in these last few months move your headspace away from thinking of scarcity again focus on all that you have and all that you've gained you are abundant you are enough take a full breath and a full breath relax your hands by your side and then we'll start to move a little bit deeper and bigger inhale mountain pose reach raise your arms up to the sky so rotate your pinkies inward let your thumbs face the back of the room squeeze your ribs into the center of your body and lengthen your tailbone down towards your heels take a full inhale and exhale gently release your hands behind your back bring your palms together behind you create just a soft bend in your elbows roll your shoulder blades downward back you want to find external rotation of your shoulder heads take a full inhale lift your chin up to the sky you're going to find a little bend to lean your weight back but let the weight remain in the balls of your feet expose your chin up to the sky take a big breath in and a big breath out gently bring your neck back clean neutral position take a full inhale and exhale forward fold with your grip bend in your knees extend your arms behind your head so if you find any discomfort in your shoulders or your elbows you can just grab for opposite elbows instead or bring a bigger bend into your elbows continuously roll the weight into the balls of your feet straighten your legs out this time to where it feels comfortable for the backs of your knees in the shoulders opening in the hamstrings here full inhale exhale gently release your hands down to the ground inhale halfway let's place your hands on your shins and or your upper body it's more accessible for your legs and your spine draw the weight forward into your toes soften your knees and continuously extend your neck so you want to look straight down kind of like if you're leaning off the cliff breathe in exhale high plank drop your hands down step your feet back here comes the strengthening focusing on that core strength keep your shoulders over your wrists push down through the knuckles of your hands think about finally the eyes of your elbows forward so you're activating your chest lengthen your heels to the back of the room and squeeze your belly all the way in and up towards your spine take a full breath in shift forward exhale gently lower all the way down to your belly you need to you can come down to your knees bring it into a cobra series so hands come underneath your elbows squeeze your elbows together behind you inhale cobra pose peel your chest off the ground take your gaze forward and down so your neck is long squeeze your ribs together so that you're lifting through your upper back muscles take a full inhale until gently release your forehead down to the ground now slowly come up onto your fingertips wipe in the distance of your hands i like to call this spiderman hug your elbows together inhale cover pose peel your chest off the ground keep the elongation of your neck squeeze your glutes squeeze your core inhale lift through your upper back muscles exhale gently release now one more time hands back underneath the elbows or shoulders inhale cover let your hands float off the ground this time so we're only focusing on the upper back body to lift us up brace your core in press down through your feet inhale right exhale gently release now tuck your toes option and come up onto your knees or push upside now we're going to move a little bit faster finding that power flow in our bodies connecting breath and movement focus on all that you have with your body all that you've already gained within these first couple minutes and allow yourself to move forward with that abundance inhale look forward exhale forward hold the top of your mat inhale halfway lift long spine exhale forward fold inhale mountain pose rise and reach exhale gently release your hands interlace your fingers inhale lift your heart up exhale forward fold release your arms inhale halfway with exhale height inhale shift forward exhale lower all the way down spiderman fingers inhale fighting and cover exhale gently release tuck your toes inhale table top or high plank exhale down and replacing the one more time breath to movement inhale forward exhale forward fold keep the breathing in and out of your nose inhale halfway lift exhale forward fold inhale mountain pose exhale release and interlace your hands inhale lift your chest exhale forward fold gently release your arms inhale halfway lift exhale high plank inhale shift forward exhale lower all the way down untucked your toes spine and fingers inhale spiderman cobra exhale gently release inhale high plank press up i felt downward facing dog good job my friend give yourself two cycles of breath in and out of the nose catch your breath catch your head space and come back to your gratitude moving forward inhale lift your right leg high create a small bend in your left knee push your left knee to the midline of your toes so you just want your knee in alignment with your ankle squeeze your heel up to the sky press down firmly through the knuckles of your hands full inhale and exhale low lunge bring your foot in between your hands if it doesn't make it all the way over there give yourself a little wiggle and shimmy so that your ankle and knee are in one line draw your back heel towards the ground you can either stay on your hands your fists or i like to use my little spiderman fingers as well now let me just find some movement and sensation in your hips we're going to start to roll ourselves to the right side of our mat move your hips move your knees move your legs just getting some hip mobility in and then we'll start to move in the opposite direction then moving to the inside of the leg again removing the knee the hips the hamstrings the whole inch wound now gently roll back into your neutral position drop your back knee down to the ground inhale low crescent moonstep your shoulders over your hips bring your arms up to the sky so the ankle aren't in alignment relax your back toes or if this puts too much pressure on your back knee you can tuck your back toes or place the fellow underneath your knee think your hips down so where you feel that stretch along your front hip flexor and your front thigh continuously rotate your pinkies inwards that your arms are in alignment with your shoulders take a full inhale and then exhale low press it move twist so rotate your right arm behind you reach back and let your left arm move forward now there's a lock in your shoulders you can bend your elbows instead but focus on keeping the stability in your pelvis so draw your right hip down push the earth away with your inner thighs squeeze them together take your gaze to the back of your mat or to the back of the room and continuously breathe inhale to lengthening your spine and exhale to twist one more time breathe in and breathe out inhale low crescent moon reach straight back out exhale half split bring your hands into the ground straighten your front leg flex your toes towards your face keep your back hip and knee in one line flex your toes you almost want to make this like triangle shape with your body stay on your spiderman fingers or whatever supports your body keep the elongation in your spine so draw your collar bones forward continuously engage your core lift yourself away from your hips so you're not digging into your hip joints inhale to lengthen and then exhale maybe a creepy crawl your hands closer towards your foot and then you'll find more length in your spine and in your calf and hamstring keep flexing your toes towards your face and again be mindful of your back pull in hand and full exhale all right friends draw your hands back underneath your shoulders inhale low laundry bend into your front knee pick your backbone up and exhale where you're just styling your back heel down open your arms up to the t shape so you want about front heel to back arch alignment between your legs keep that 90 degree bend in your front knee lengthen your toes straight down to the ground and then rotate your ribs to face directly over your hip bones extend through your finger tips like someone's pulling you in opposite directions you want to maintain that strength in your upper body take your face forward maybe you bring a deeper bend into the front knee breathe in and breathe out inhale reverse warrior high five to the back of the room reach up and over your supple body faster your left hip bone down keep bending into your front knee you want to create a lot of space between this left rib and hip so reach up and then extend back you'll feel that stretch along your right ribcage or the side of your ribs from the bottom of your hip all the way up to your armpit take a full inhale and exhale extend inside angle reach your body forward place your elbow to the inside of your knee and raise your left arm up to the sky so you want to create again yet another triangle looking shape with your body keep your back heel in alignment with your armpit so really raise your obliques or your torso up to the sky press elbow into knee and or thigh to activate your lower body fasten your right hip back and lean your chest behind you you'll feel this in your quads and your core but stay with it even if it gets uncomfortable know that you're gaining strength here inhale start pose reach up heels and toes i'll open your body big and wide breathe in and exhale horse flap bend your knees move yourself side to side so point your knees to the middle of your toes lengthen your tailbone straight down to the floor lift your chest up towards your thumbs squeeze your shoulders together and down your back that way you're broadening your chest activating your back muscles take a full inhale exhale squat a little bit deeper like even in a little secret i actually really hate this pose my inner thighs are really really tight but so good for opening up the hips the legs again stay in the discomfort as you gain strength and lengthen your body now let's move inhale start post exhale horse squat inhale start pose ex kill her squat allow everything to loosen up one more time inhale start pose exhale first squat inhale start reach up exhale warrior two inhale reverse triangle this time straighten your front leg reach up and back just like we did before this time just with the front or a straight front leg push down through your big toe in the front foot and continuously bring your pelvis back to a neutral position inhale lengthen exhale reach back big inhale exhale cartwheel your arms down into a low lunge position just one more movement inhale low lunge twist reach your right arm up to the sky now often drop down to your back knee if this is a lot for your side hip try to squeeze your left hamstring up to the sky and hug your outer hip bones in together options stay on your hand on the bottom or come up onto your fifth so that supports you better we'll rotate your chest and your torso up to the sky deep inhale to lengthen and exhale to twist full inhale and exhale drop your hand down to the ground inhale high plank exhale downward facing dog good job everyone already other side gently raise your left leg up to the sky spiral your right knee to the middle of your toes heel up to the ceiling and press down firmly through the knuckles of your hands deep inhale exhale a lunge place your foot in between your hands again it doesn't make it all the way there it's okay just give it a little wiggle move your knee over your ankle stay on your spiderman fingers and let's find that hip mobility once more rotate yourself to the inside of your leg move your hips move your knee with your hamstrings let's get all of that juicy stuff around our hips moving getting the muscles warm start to move in the opposite direction getting the joints warm our hips are so important to continuously lubricate with movement they are what keeps us stable they are what connects our lower body to our upper body they are so important take care of your hips friends inhale slowly come back to your low lunge position drop your back knee to the floor inhale low pressing and raise your arms up to the side just like we did before play around with tucking and then tucking your back toes just to support your back knee lengthen your toes straight down towards the floor and stack your left hip down in alignment with the right should run away through your left heel keeping your legs activated rotate your pinkies inward to keep the activation in your upper arms as well sink your hips down just slightly because you want to feel that stretch through your right hip flexor and right front thigh squeeze your back hamstring into your glute so you find that elongation along the frontal hips take a full inhale and exhale low crescent twist so rotate your arms to the opposite direction of your leg so your arms should be rotated and pointing towards your bent knee so arms come out wide or you bend your elbows whatever supports your shoulder girdles keep your hip points facing forward and take your gaze behind you just so you can find more mobility through your neck inhale to lengthen to twist from your torso and your chest take your gaze back keep the bend in your knee one more inhale stay for your exhale inhale crescent and then reach up exhale half splits hands on the ground straight in your front leg that hip and knee stay in one line and then pick up that left hip you're going to find that unevenness i want you to bring your hand in your hip crease and then roll the hip down walk your hands underneath your shoulders just for right now as you support your body and flex your toes towards your face to lengthen through the calves and the hamstrings continuously pull your chest forward and stay here for a couple breaths now just like we did before you can creepy crawl your hands forward to find more of activation in your back leg activation but lengthening in the back leg the longer your spine the longer you're going to feel the stretch behind your leg deep inhale and deep exhales one more time breathe in and breathe out creepy crawl your hands back underneath your shoulder inhale low lunge bend into your front knee pick the back knee up exhale for your two spiral your back feel down bring your arms out into a t-shape so again you want to keep front heel to back arch alignment between your legs push firmly through the pinky edges of your feet and spiral your left knee open to the middle of your toes so that you're certainly rotating your left hip get down and roll your ribs over your hip bones extend for your fingers keep that strength again point like someone's pulling you in opposite directions keep the upper body tight while your shoulder blades down your back take a moment to gaze forward and tune in completely and things start to get more challenging can you focus on all that you've gained already in this first half of class maybe it's strength maybe it's peace of mind maybe it's learning something new inhale reverse warrior high five the back of the room keep the bend in your front knee hip down if you want to create space from your back armpit and hip keep the bed in your front knee reach up and back to the full inhale exhale extend inside angle reach your torso forward and take top your arms at 12 and 6. place your elbow in towards your inner thigh and or knee by activation as you push and fasten your left butt bone back keep your arms in one line and lean your chest over your hips focus on the strength of your obliques here as you reach up rather than crunching and rounding down we want to elongate the spine create that triangulation inhale start pose heels and toes out open your body with big and wide and exhale course squat bend your knees bring your hands into your heart center roll your hips side to side bring some comfort back here go ahead and face you really quick and find a comfort lift your chest up towards your thumbs spread your knees to the middle of your toes you might feel like you're going to fall back but i really want you to roll your shoulder blades down to keep your ribs and hips in one line find that float inhale start pose raise up exhale first squat inhale start pose exhale for swap one more time inhale reach and exhale forward down now stay in your horse squat give yourself a full inhale breathe through the inner thighs and a full exhale inhale start pose reach up exhale where you're too inhale reverse triangle remember straight leg at a time step your right hip bone down reach up and back create length between your ribs and your hips on both sides gather your front big toe and reach up with your hands and your arms take a full inhale exhale part while your arms down low lunge now hang on here last movement inhale low lunge twist reach your left arm high squeeze your right hamstring up to the sky you drop your back knee on the ground on the other side please do so here stay on your hand or your fist supports your wrist push the ground away with your left heel and squeeze your inner thighs up to the sky deep inhale to lengthen exhale to twist full breath in and a full breath out gently relax your hand down to the ground inhale high plank exhale downward facing dog take a full breath in through your nose and a full breath out through your nose close your eyes and give yourself three more cycles of breath in your downward facing dog just three more cycles of breath catch it come back to your intention allow yourself to focus on all that you've gained so far in these first 40 minutes of class now we're going to move into our flow so moving a little bit faster with all of the movements that we've just learned allow yourself to connect with your breathing connect with your mind and connect with your body downward facing dog is where we meet if you need to grab some water really quick we'll have a couple seconds of break grab some water top off i know i'm already really sweaty it's a beautiful and hot day thankful for dating today some sweat never bad thing right downward facing dog again we're moving a little bit faster so really pay attention to the cues and pay attention to your body your body is a sponge it will soak in anything that is taut focus on your muscle memory inhale raise your right leg up to the sky exhale low lunge remember a little bit fast drop your back into the ground inhale low press and move reach up exhale vertical twist reach to the right side or behind you inhale and crescent moon reach forward exhale fast splits inhale low lunge shift forward exhale warrior two inhale reverse warrior exhale extended side angle inhale start pose exhale horse squat keep that breath inhale start post exhale warrior two inhale reverse warrior reach a reverse triangle reach back exhale low length inhale low lunge twist reach right under the thigh and exhale high downward facing dog other side inhale lift your left leg exhale low lunge drop your back knee inhale low crescent moon exhale vertical twist to the left inhale press it in moon reach up exhale half lift inhale the lunge shift forward exhale warrior two inhale reverse warrior exhale extended side angle inhale start pose and silver squat inhale start pose exhale warrior two inhale reverse triangle straight in your front leg exhale low lunge inhale low lunge twist reach your left arm high downward facing dog good job friends we got one more round and i'm going to add on a little bit so pay attention inhale raise your right leg high oh don't pick anything absolute lunge drop your back knee inhale low crescent moon exhale vertical twist to the right inhale press and move and half flips inhale low lunge shift forward exhale warrior two inhale reverse warrior until triangle pose this time straighten your front leg place your hands on your hips i'm going to draw your right hip and left hip back extend your arms reach forward and then tick tock your arms at 12 and 6. so by moving your hips you're giving more space for your low back to extend and reach your ribs over your shoulders or reach your ribs over your hips keep that triangle-like shape in your body you need to place your hand on top of your shin just gently or to the inside of your shin small bending your knees to avoid hyperextension and you want to create one long line of energy from the base of your heel all the way to your armpit take a full inhale and exhale reach your shoulders back behind you inhale start exhale bring your hands on your hips pivot your toes into one another so that they're parallel inhale lift your heart up exhale gently lean your torso forward and down into your deepest forward fold or your feet are at least four feet apart from one another you lean the leg forward into the balls of your feet you're going to feel a lot of relief for the back line of your legs and your outer hips you can place your hands on the ground or reach your hands behind you whatever it may be that makes you feel relief brings your body back at ease then gently walk your hands underneath your shoulders hands on your hips inhale reverse triangle exhale low lunge at the bottom now inhale low lunge twist reach your right arm okay so we're moving in a little bit of an advanced movement so option to stay here option to roll down to the knife edge of your bottom foot and we'll find the side plank stab your feet on top of one another stack your hip as well and align your arms into a leg so reach to your fingertips squeeze your shoulders down your back hug your glutes in option to drop down to your bottom knee brace your core in and raise your obliques up to the sky take a full inhale and exhale high plank downward facing dog is where we meet good job you guys made it on one side we got one more to go inhale raise your left leg high exhale low lunge drop your balcony inhale low crescent moon exhale work twist inhale low crescent muscle raise up exhale triangle pose straight in your legs bring your hands on your hips sass your left hip bone back reach your arms out reach forward until you can't reach anymore and then tick tock your arms at 12 inches stabilize your back leg as you squeeze your outer butt cheek or your thigh to the ceiling a little bending your front leg lean your ribs back and over your hips remember we reach up more than we reach down to find that triangle-like shape in our bodies expose and open your heart up to the sky give yourself one more full inhale and a full exhale inhale start pose exhale first squat inhale start and exhale wide legged forward fold bring your hands on your hips pivot your toes and lean your torso forward and down finding yourself upside down allowing circulation to move through your body and allowing yourself to move or allow your central nervous system to just be stimulated continuously roll the weight into the balls of your feet little bending your knees raise your hip bones up to the sky and for whatever reason you find any tension in your back just keep your hands on the ground rather one more full cycle of breath in and a full cycle of breath hands on your hips inhale right with a strong back exhale warrior two inhale reverse triangle exhale low lunge at the bottom alrighty left advance in big movement inhale lower lunge twitch i'm going to stay here option to roll into the knife edge of your bottom foot and find a side plank so arms are in one line hips are in one line rainbow them up to the sky stagger stagger your feet if you drop down to your bottom knee on the other side do so here break your core and take your gaze up to avoid any strain in your neck a little bending your elbows take a full breath in exhale high point two downwards facing dog we made it everyone take a full inhale big open mouth exhale drop down to your head grab a quick sip of water as we come into our cool down series i hope you're all feeling sweaty and well because i definitely am and as you come down to your knees grabbing whatever it is that you need before we cool down allow your self to just clear your mind you might feel a little overwhelmed your breath is heavy but allow yourself to come back into that space of gratitude and abundance what is it that you've gained within these first this 50 minutes of class and whether it's that heavy breathing that sweat learning something new learning new postures maybe just finding peace of mind some quiet time for yourself what is it that you've gained continuously reiterate that in your mind so that you're not focused on any form of scarcity in your life good job everyone alrighty we're going to meet back and downward facing dog as we start to close everything up gently raise your right leg up to the sky take a full inhale and exhale place your foot for the outside of your hand for a runner's lunge drop your back knee to the floor relax your back toes so that your shin or the top of your foot is on the ground runner's lunge is a great stretch for your inner groin and inner thigh in the right leg and for your left hip flexor in the left leg sink your hips forward keep your hands on the floor maybe you stay on your fists if you're extra flexible through your hips you can also move yourself down onto your elbows or your forearms just whatever supports your body goes breathe into your hips breathe into your spine and allow yourself to cool down gently place your right hand on your right thigh keep your knee in line with your ankle left hand underneath your shoulder inhale lengthen your spine these two the right side of the room or towards your right knee and twist up and back push your thigh away from your hip bone so you really get that tension or that length in your left hip flexor deep inhale to lengthen exhale to twists up and back inhales to lengthen and exhale to twist now gently release your hands down chimney your foot all the way across the corner of your mat so your foot is on the left side and your knee is on the right side for half pigeon pose stay on your hands gaze pass your right shoulder to roll your hips back into alignment lean a little bit more you're going to feel that deep stretch to the outer right hip and then come back to a neutral position on your hand you can also place your hands in your lower back to level out your hip bones keep flexion in your right foot to protect the knee joint and push the earth away with your legs you're going to see me dipping my hips down but once i activate my legs squeeze your inner thighs together it's going to raise your hips up more so you have space in the left hip flexor and you're not just dumping into your joints now it's going to stay here option to lower down to your forearms find your sleeping pigeon position i usually like to bring my forehead into my hands just to give my neck a break but continuously activate your legs push them away from the ground but as i'm breathing into the outer right hip now if you feel comfortable in your hips you can find full sleeping pigeon and lay your chest all the way down to the ground just one more breath stay for your breath out gently place your hands in the ground tuck your back toes fire your quad inhale raise your right leg high straighten the leg and exhale scorpion dog bend your top knee open your hip up towards the left corner of your mat maybe make some circles with your knee in and out of the thigh inhale straightening your leg exhale downward facing dog one more side everyone gently raise your left heel high exhale riders lunge place your foot to the outside of your hand shimmy wiggle it there drop your backing down stay on your hands or if you were on your forearms on the other side please do so here but make sure that your ankles in front of your knees so that you're not putting any unwanted tension in the knee joint drop your hips towards the ground feel that sensation in your right hip flexor and in your inner left thigh and groin two cycles of breath and gently come back up into your hands place your left hand on your thigh just like we did before push the earth away or push your hand away from your thigh and then rotate your torso up to the ceiling oh you might get a little crack in the back like i just did or you might just feel more length through your right hip flexor so inhale lengthen roll your shoulders down and exhale twist and rotate up to the sky one more time breathe in and breathe out now release your hands to the outside of your foot you're gonna shimmy your ankle all across your mat so that your foot is on the right corner and your knee is pointing to the left corner of your mat make sure you're on the tops of your back toes take a gaze behind you to level up your hips lean a little bit more to the right just to feel that extra stretch in your left hip outer left hip and then come back to neutral pelvis hands on the ground or whatever support you do best on the other side whether that's your forearms or chest on the ground but make sure before you lower down that your legs are activated again so hips down and then hips activated that's where you want to be legs activated focus on that sensational stretch to your outer left glute or hip and as your heart rate has slowed down maybe your thoughts are a little slower too can you just find some gratitude for showing up to your math today as simple as that just showing up moving your body breathing consciously and finding a different mindset today steering away from scarcity and allowing your space to be full and abundant gently place your hands into the ground tuck your back toes inhale three legged down dog left leg high exhale scorpion dog bend your top knee just like you did before push your right knee to the middle of your toes like you're sure your shoulders are pointing down to the ground you're not favoring one arm find the rolls with your hip and your knee like you did before inhale straighten your leg exhale down on your facing dog gently drop down to your knees my friend roll all the way onto your back the best part about class moving into our surrender series hug your knees into your chest rock yourself side to side make circles with your hips and your knees to the right and then circles to the left hug your knees in drop your heels down stretching out the front line of our body make sure that you can touch your heel inhale bridge pose lift your hips up so feet are separated at hip width distance squeeze your inner thighs up to the sky as well as your glutes option place your hands directly under your hips use your elbows and forearms to lift your hips high and allow the weight to remain in your shoulders rather than your neck so squeeze your shoulder blades together underneath you and push your triceps into the ground take a full breath nicely gently release your hips back down to the earth tug your knees in give them a tight squeeze now scoop your hips up just slightly bend your elbows and we're going to knock our legs over towards the right side like a double leg supine twist you place your hand on your hip the vinyl of itself assists as you roll your hand into the face or the crevice of your upper hip you're going to push down to the ground with your hip bone and to just follow the trace of your hip bone from the very top point and then roll down with your hand and then to the right one more time from the top of the hip to the side and down put your knees in other side scoop your hips up lean them to the left make sure that your right shoulder blade is firmly rooted into the floor and then place your left hand on your hip finding that self-assisted movement let your neck point as well towards the bent elbow or towards your shoulder that's on the ground starting from the top of the hip we push forward and down and starting from the top push forward and then down following the trace of your hip one more time breathe in and breathe out just creating more space in the spine and the hips gently hug your knees back into center give yourself one tight big squeeze bring your shoulders off the ground forehead to knees embrace your practice breathe in and exhale gently release your whole entire body down to the floor finding your resting position allow your toes to splay out away from one another melt your shoulders into the ground unclench your teeth soften your cheeks relax the space in between your eyebrows surrender to your whole body surrender to your whole become mind in your thoughts lighter with your breath stay exactly where you are for five full rounds of breathing take your last breath waking your fingers breaking your toes stretch your arms in your body big and wide like you're waking up for the first time today breathe in and breathe out hug your knees into your chest and then just roll over into your side and pick yourself up into a seated position whatever is more comfortable in your body crisscross applesauce and find that long spine again clean your ears over your shoulders your shoulders over your hips and directly sitting on your sits bones the bony parts of your butt focus on your breathing once more take a big open mouth exhale all your scale energy away deep inhale through your nose as we rise together once more bring your hands into your heart center and then open mouth exhale bring your thumbs to your third eye center your seat of intuition the space that guides and brings you here today in this space where i hope you feel abundant and relieve yourself from scarcity from my thank you so so much everyone for joining into class today um and for giving yourself this time to find abundance in your day-to-day practice and it's so important to focus on all of the things that we do have all of the things that we're grateful for um and all of the things that we gain in adversity uh life is hard things happen apparently pandemics happen that's a thing now and yes it's tough it's hard but we learn so much from all of the challenges and obstacles that we're thrown at us um it happens all the time um not just through this pandemic but we're always gonna be facing challenges and we're always gonna be struggling um through adversity it's just it's the way that you handle it it's the mindset that you keep to keep yourself abundant and move away from that scarce mindset and thank you so much everyone i cannot wait to teach you again namaste everyone happy friday thank you [Music] you