P90X 04 - Yoga X - video Dailymotion

Monumental

Phase 1 (Month 1)  Weeks 1-3  Day 1 Chest & Back & Ab Ripper X  Day 2 Plyometrics  Day 3 Shoulder & Arms & AB Ripper X  Day 4 Yoga X  Day 5 Legs and Back & AB Ripper X  Day 6 Kenpo X  Day 7 Rest or X‐Stretch   Phase 1 (Month 1)  Week 4  Day 1 Yoga X  Day 2 Core Synergistics  Day 3 Kenpo X  Day 4 X Stretch  Day 5 Core Synergistics  Day 6 Yoga X  Day 7 Rest or X‐Stretch

Transcript

00:00:00The great thing about Yoga X is it's going to focus on your weak spots.

00:00:20It gives you strength, flexibility, coordination, and balance, plus calmness of mind.

00:00:25There's a whole bunch of people that say, I want to do no yoga.

00:00:29It's silly, and it's weird, and they do these crazy ohms at the end.

00:00:31Expand the mind here a little bit and try something new.

00:00:34I can do things at my age of 45, not because I can do a bunch of pull-ups, it's because

00:00:38I do yoga.

00:00:41Hey everybody, welcome to Yoga X.

00:00:49Yoga is about strength, balance, coordination, combining mind, body, and soul together.

00:00:57It's about breath work, it also improves cardiovascular strength.

00:01:01Additionally, it'll add improved performance with all other activities and workouts, including

00:01:06anything else athletic.

00:01:08So let's get busy.

00:01:09I see our group is ready.

00:01:11Bring your hands to either namaste or prayer, or arms down, whatever you prefer.

00:01:16Mountain pose, stand up nice and tall, five deep breaths.

00:01:20You can close your eyes if you like to.

00:01:21Here we go.

00:01:25And exhale.

00:01:29Pelvis forward, relax shoulders, crown of the head nice and tall, relax the shoulders.

00:01:36Here we go.

00:01:52One more deep breath.

00:01:56And exhale.

00:01:57Before we begin, the tip of the day here is to clear your mind of all the garbage prior

00:02:04to starting and all the things that you've got to do after you're done.

00:02:07I want you to focus on the present moment.

00:02:10Stay in the moment and clear your mind, and it'll feel like a ride you have never had

00:02:14before.

00:02:15Here we go, boys and girls.

00:02:18One more deep breath.

00:02:20Exhale, feet are wide.

00:02:24Synchronize the breath with the movement every time.

00:02:26Inhale nice and tall.

00:02:28Reach those arms up, plug your fingers into the sky, nice and tall.

00:02:33And now swan dive, exhale forward, spread your fingers, your back is flat, your head

00:02:37is up until you're all the way down, and hang.

00:02:42Hold your arms, push your forehead on your forearms, and just hang, no rocking.

00:02:49Make sure the distance between your toes and your heels are the same.

00:02:55And breathe.

00:02:56You can put your hands on the floor too if you'd like to, I like to fold my arms, either

00:03:03Start to flex those quadriceps, keeping the legs nice and straight.

00:03:19Take one more deep breath.

00:03:23Place the left hand on the floor in front of your face and reach the right arm up nice

00:03:26and tall.

00:03:28Same thing here, you're turning, you're twisting, and you're reaching.

00:03:34Now, what I want Daniel to do, I'm going to grab his block, rather put your hand right

00:03:40there.

00:03:41If you've got a yoga block, I recommend that you use it.

00:03:44This way he opens up his chest more, his hand's nice and tall, or you can use your fingertips

00:03:49if you don't have a yoga block.

00:03:50Don't feel like you've got to have your hands all the way down on the floor.

00:03:53Everybody take one more deep breath, exhale down, place the right hand on the floor, right

00:04:00below your face, take a deep breath, and exhale, left arm up, five breaths here.

00:04:10You can also do this, this will open up the chest if you're a beginner, or you have your

00:04:15yoga block, whatever works for you.

00:04:18You're just twisting, turning the chin into the shoulder, reaching the fingertips to the

00:04:22sky, legs are strong, two more deep breaths, and bring both hands down.

00:04:37Now, roll up like a rag doll, take your time, take your time.

00:04:45Step three quarters of the way back onto your mat, split leg forward, hamstring stretch.

00:04:51So, step the right foot forward, your heels should be aligned, left toes out a little

00:04:57bit, if your hips are cock-eyed, square them up, feel the inner thighs come together, reach

00:05:01both arms up nice and tall, and exhale over that front straight, very straight, front

00:05:08leg.

00:05:09Now, what I'm trying to do here is drive my left hip down towards my right ankle, if you

00:05:18need the block here, use the block, or place your hands here on your leg, but what I really

00:05:22want here is a straight right leg, driving the left hip down the ankle and breathing.

00:05:42One more deep breath, bend the front leg, take your time, be careful coming up, feet

00:05:53together again, step the left leg forward, medium size, not too far, not too narrow,

00:06:02square up the hips, I'm sure they are, arms up, plug those fingers into the sky, reach

00:06:07as high as you can, and now swan dive over that front left straight leg, all right, come

00:06:15on down and start breathing, let's see how we're doing here.

00:06:21Nice and straight, arm is collapsed, head is down, her whole palm is not on the floor,

00:06:25but that's okay, that's as far as she can go, she's comfortable, she's still feeling

00:06:29the stretch.

00:06:31Adam, he's holding on to the leg, he's got some flexibility, he's a dancer, he's a wild

00:06:35man, Shauna, very flexible, there she is, you want to turn her hip though, watch me

00:06:43make that change, drive the hip to the ankle girl, Mr. Haas, using the block, one more

00:06:50deep breath everybody, and bend that leg and come on out.

00:06:58All right, we've got standing side stretch, come to the front, take a deep breath, reach

00:07:04both arms up nice and tall, plug them in, I want you to reach out of those shoulders,

00:07:09kick your right hip to the right, drop the left arm down, if this looks familiar, it's

00:07:16because it's on the cover, good, and big reach, no kink in the arm or elbow.

00:07:23Today we've got our lovely Audra, she was in the pilot group, so she knows what to do,

00:07:27nice and straight, kick that hip, Audra, good to see you.

00:07:32We've got Adam, he is here to show you what a very fit and muscular guy can do as far

00:07:36as flexibility, he's a trainer and a dancer, and he works at all areas of fitness, strength

00:07:42and flexibility, including his yoga.

00:07:45My good friend Shauna, she's super fit, she's going to show you just how flexible you can

00:07:50get from doing yoga.

00:07:52Take a deep breath everybody, other side, exhale over, and reach over.

00:07:59I've got my good buddy over here, Daniel hadn't done much yoga before, he was in a test group

00:08:05and he has, he's come a long way, and it's helped all aspects of his athleticism and

00:08:09his general fitness.

00:08:10And we're still here, a couple more deep breaths, no kink in the elbow or wrist, you're reaching,

00:08:18driving the hip over, one more deep breath, exhale, both arms up, and exhale again, namaste.

00:08:28We're going to do three ashtanga sun salutations, different variations, and we're going to show

00:08:33you.

00:08:34Here we go, arms up, let's get going, exhale, spread the arms, flat, strong back, strong

00:08:41legs, head up, come on down, we're all going to hang here, feet are close together, coming

00:08:47up to flat back, some folks want to dangle the hands, I want you to arch and or flatten

00:08:54the back, look straight out in front of you, good, exhale down, hands on either side of

00:09:00your feet, you can jump or step back to plank, come on up to plank, good, now, all the way

00:09:08down to chaturanga, come on up to upward dog, while in upward dog, get the turtle head out

00:09:15of the shell, so, chest up, shoulders back, spread the fingers, index finger should be

00:09:20going forward, all the other fingers are spanning out, good, back to plank, you can do a push

00:09:26up here or not, I'm going to downward dog, so, here are the important aspects of downward

00:09:35dog, sit bones skyward, fingers spread, arms straight, driving the chest down to the toes,

00:09:43heels as close to the floor as you can, if you can make contact, great, if you can't,

00:09:47that's still all right, big strong guys, have flexibility problems in here in the shoulders,

00:09:53perfectly good, Adam's doing great, everyone else, I'll join in, a few more deep breaths

00:10:00here, one more deep breath, look up, jump your feet to your hands, inhale up to flat

00:10:14back, exhale down, with strong legs and back, look up first, reverse swan dive, all the

00:10:22way up, nice and tall, and exhale forward with a flat back, head up, all the way down,

00:10:32collapse, inhale up to flat back, exhale down, place the hands on either side of the feet,

00:10:38step or jump back to plank, down to chaturanga, we're doing a vinyasa, that's what this sequence

00:10:45is, sun salutation or vinyasa, head up, shoulders back, get off your knees if you can, you can

00:10:52get on your knees if you want to, right before you're being off, it'll come with time, back

00:10:57to plank, do your push up, downward dog, very nice, clear your mind, you're gonna be uncomfortable,

00:11:11clear your mind, all you have to do is breathe, good, take a deep breath, jump your feet to

00:11:19your hands, come up to flat back, exhale all the way down, strong legs and back, lift the

00:11:27head up first as you reverse swan dive, up nice and tall, reach up, that's two, we got

00:11:33one more, exhale four, head up, look at me, look at me, right before you hit the pool,

00:11:39place your hands on the floor, I'm gonna step back this time, show what that looks like,

00:11:44everybody step back, we'll do our vinyasa, elbows down, elbows pinching your side, come on up nice

00:11:51and tall, back to plank, don't adjust your feet and your hands before you go to downward dog,

00:11:58I don't want anybody doing this, watch, so everybody in downward dog, don't walk your hands closer to

00:12:06your feet so you can get your heels on the floor, I want hands right where they are, good, I want

00:12:13the whole team, you guys ready, come back to plank right here, everybody come back to plank and now

00:12:19go back to downward dog, without moving a thing, take a deep breath, jump your feet to your hands,

00:12:27come up to flat back, exhale down, relax the head, reverse swan dive, now lift the head up first,

00:12:36strong back, exhale namaste, all right, let's get busier, deep breath, arms up,

00:12:47swan dive forward, look at me as I look at you, all the way down, inhale up to flat back,

00:12:54I'm going to use the support hand version, see I can do this or this, hands down, jump or step back

00:13:01to plank, good, do your vinyasa all the way down, come on up to upward dog, back to plank, you can

00:13:11do a push-up here or not, as you go into downward dog, good, separate the feet a little bit,

00:13:18bend the left leg, drive the right heel, working on those calves here for a second, again, other side,

00:13:27again, switch again, both heels on the floor, all right, bring the feet together now, float the right

00:13:35heel to the sky as high as you can and right before you swing it through,

00:13:39right before you swing it through,

00:13:43and runner's pose, now they're going to hold runner's pose, here's what might happen to you

00:13:48here, you guys stay there, you swing it through and whoops, don't come all the way through,

00:13:53take your right hand and move it and there you go, problem solved, so fingertips barely scraping the

00:14:01floor, everybody swing through the runner's pose, nice kids, this is straight, get that heel up,

00:14:09Audra, heel up, nice, fingertips, very good, eyes forward, gonna get a little bit lower, so here I am,

00:14:18some of you will be able to go down to your elbows, some maybe not,

00:14:23working that back leg being nice and straight, Daniel's gonna stay on his hands,

00:14:28make sure the knee's still over the ankle, make adjustments if you need to, like I'm doing,

00:14:33good, back up to runner's pose, place the hands on the floor, back to plank,

00:14:39do your push-up and downward dog,

00:14:46back to plank, push-up if you want to here, you don't have to, downward dog,

00:14:50bring your feet together, float the left heel into the sky, swing it through to runner's pose,

00:14:59knee over the ankle, back leg straight, fingertips barely touching the floor,

00:15:06nice dude, okay, straighten out a little bit, runner's stretch, so place both hands on the instep,

00:15:14runner's stretch, so place both hands on the instep,

00:15:19you can be fit and flexible, it's important to have both, come back up to runner's pose,

00:15:26place the hands on the floor, without raising your hip up too hard,

00:15:30control the foot, back to plank, go on down to chaturanga and up to upward dog,

00:15:37check to see if your fingers are still spread, hands underneath your shoulders,

00:15:41good, back to plank, I won't do a push-up, I'm just going to go right to downward dog,

00:15:46you can do one if you want, you don't have to, feet together, float the right heel into the sky,

00:15:53high as you can, swing it through to runner's pose, fingertips barely touching the floor

00:16:00and reach towards me as I reach towards you, crescent pose,

00:16:05and you're breathing, let me see everybody, nice, arms up, fingers together,

00:16:13lock those elbows out, Adam, nice and low, go as low as you can, and good, Daniel, we're still there,

00:16:21all you gotta do is breathe, one more deep breath, bring the hands back down to runner's pose,

00:16:28foot slides back, you're in plank, another vinyasa, here we go, down, upward dog,

00:16:36synchronize the breath with the movement, exhale back into downward dog,

00:16:43feet together, float the left heel into the sky, swing it through to runner's pose,

00:16:50we're here temporarily, now we're going to reach to the front of the room, crescent pose,

00:16:58if you're up here or you even need to straighten your leg for a second,

00:17:02that's perfectly fine, then drop in as low as you can, make sure the back heel is driving to the

00:17:08floor, which straightens that leg, which might tilt you forward, but you have to fight that,

00:17:14reach the fingertips to the sky, one more deep breath, back on down to runner's pose,

00:17:20back to plank, do your push up to upward dog,

00:17:28back to plank, push up if you want to, downward dog, I know you're beginning to feel it,

00:17:33because I know I am too, drive your chest to your toes, sit bone to the sky, spread your fingers,

00:17:39float the right heel to the sky, swing it through, I'm in runner's pose, now I'm gonna drop my heel

00:17:47down, which opens up my left hip, come up to warrior one, warrior one is just like crescent

00:17:56pose, but the heels down, so I'm gonna go to Audrey first, nice, tilt back a little bit,

00:18:03leg is straight, heel is down, she's going as low as she can, nice, look at the calm within the storm,

00:18:09it's important, these guys are feeling this, but they're taking the energy out of their face,

00:18:14out of their stomach, come on back down, lift your heel up, you're back in runner's pose,

00:18:22go back to plank, do your vinyasa, down and up, you're going in to the bottom of that push up,

00:18:32elbows are close to your body, don't let them flare, all right, back to plank,

00:18:37no push up for me, you can decide on your own, good, downward dog, push the floor away,

00:18:44drive your chest to the toes and bring your feet together, float the left heel into the sky,

00:18:50swing it through, heel is down, knee over ankle, warrior one,

00:18:59now what you can also do, they're gonna stay where they are, look where my body's facing,

00:19:03so what I'm gonna try to do is work at opening up my hip and turning my shoulders square,

00:19:10work on this first and then add the arms, you might discover that you're here, look up,

00:19:16so straighten them here, then keep them straight and reach up, one more deep breath, exhale down,

00:19:24lift the heel off the floor, you're in runner's pose, back to plank, another vinyasa,

00:19:30pinch your sides with your elbows as you come up,

00:19:35good, back to plank, push up if you want to,

00:19:39downward dog, feet together, float the right heel into the sky,

00:19:46clear your mind everybody, swing it through,

00:19:51here's your knee over your ankle, place that back heel down, warrior one briefly,

00:19:56so am I sideways? Work at turning your body, good, warrior two, nice, now tip of the day,

00:20:08I'm gonna start with Daniel over here, hips and shoulders lined up, go forward,

00:20:15that's a natural tendency, that's not good, so come on back, everything's lined up,

00:20:21everything's lined up, nice and square, relax the neck,

00:20:24Audra, drop the right arm, there you go, everybody's back to warrior one,

00:20:31warrior one, from here just swing it up, back down to runner's pose,

00:20:40here in plank, time for a vinyasa, down, upward dog,

00:20:44back to plank, push up or no push up here, downward dog,

00:20:52feet together, float the left heel into the sky, as much height as you can, swing it through,

00:21:00place the back heel down, fingertips are here, warrior one,

00:21:04come on, reach front and back, warrior two, and what you can do here, they're gonna stay where

00:21:18they are, see if your heels are lined up, open up your hips, this leg is strong, see if you're

00:21:24doing this, line everything up and just add the arms and turn your head towards me, nothing to it,

00:21:31one more deep breath, warrior one, come on down, back to runner's pose, back to plank,

00:21:45now chaturanga, upward dog, back to plank, push up or no push up, I choose to do one,

00:21:53drive your heels, chest to your toes, sit bones to the sky, spread your fingers, feet together,

00:22:00float the right heel up into the sky, swing it through to runner's pose, place the back heel

00:22:07down, inhale, up to warrior one, nice, back leg straight and strong, turn that body to me,

00:22:20warrior two, dip back, reverse warrior, now Daniel, strong with the leg, just place the hand

00:22:29on top, good, everybody at home, straighten that leg girl, just come and straighten it,

00:22:34you can do this, that's all right, get it back together, all right, if you're feeling tired,

00:22:41come back down in, take your time, don't crash on me, good, reverse warrior, come back to warrior

00:22:48two, warrior one, come on down, runner's pose, let's do the other side, back to plank,

00:23:01pinch your sides with your elbows as you go down, chaturanga, upward dog, avoid this,

00:23:09get everything up, good, back to plank, don't move your feet or hands, push up if you want to,

00:23:15keep your feet or hands right where they are, downward dog, feet together, float the left heel

00:23:22into the sky and swing it through, place the back heel down, warrior one, warrior two,

00:23:35good, reverse warrior on this side,

00:23:41you're in trouble, straighten the leg, come back down when you're ready, don't put all your weight

00:23:48on that leg with that hand, reach back, one more deep breath, warrior two, swing through to warrior

00:23:57one, come on down to runner's pose, lift that heel up, back to plank, pinch your sides with the elbows,

00:24:08chaturanga, upward dog, back to plank, push up if you want to, downward dog,

00:24:18feet together, float the heel up, swing it through, back heel down, reach the arms up, warrior one,

00:24:30warrior two, reverse warrior, straighten the front leg, everybody, oh is that relief or what?

00:24:42Nice, hang in there, you get a bigger stretch, I want a bigger reach, good, bend the front leg again,

00:24:51air breathing, back to warrior two, very nice, now from here, straighten the front leg again,

00:24:59that's relief, we're going into triangle pose, so I'm going to kick my left hip out and I'm going

00:25:05to reach as far as I can, when I can reach no further, it's a handy that goes on the leg,

00:25:13inside or outside of the leg, all right, and then up, Daniel's using his block,

00:25:21chest is open, chin to the shoulder, fingertips nice and tall, I'm gonna make a little adjustment

00:25:25on Shauna, not much, just turn, chin to the shoulder, working on a tiny little space and

00:25:31everybody's sweating like hell, what does that tell you?

00:25:40One more deep breath, good, keep the arms straight, come right back up,

00:25:47arms and legs are straight, let's bend back down into warrior two,

00:25:52very nice, we're going back from where we once came, reverse warrior,

00:25:57good, back to warrior two, warrior one, and exhale down to runner's pose,

00:26:07lift that heel up, don't lift the hip up too much as you go back to plank, down to chaturanga,

00:26:15upward dog, good, back to plank, do your push up and scoot right back into downward dog,

00:26:27another little tip while you're in downward dog, take the weight off your pinky fingers

00:26:31and put it on your index fingers and thumbs, it'll help straighten your arms, let's do the other

00:26:37side, feet together, float the left heel as high as you can and swing it through, back heels down,

00:26:47or runner's pose, float on up, warrior one, warrior two, reverse warrior,

00:26:59now you get to straighten it, that should be a glorious moment, I hear ah,

00:27:04oh, nice, extend the stretch further, now bend it again, back to warrior two,

00:27:12straighten the leg again, reach out with that left hand as you kick your right hip back,

00:27:18when you can reach no further, drop it down, triangle pose, you got three stages here,

00:27:27you can drop your hand on the inside, flat palm, fingertips, yoga block, actually place it on your

00:27:35leg, got any leg people, no leg people, or a little bit more advanced behind here, keep that

00:27:43chest open, one more deep breath, arms straight, come back up, good, bend that front knee one more

00:27:52time, don't lean, stay square, reverse warrior, warrior two again, swing up to warrior one,

00:28:06and exhale down, or runner's pose, go back to plank, and do your vinyasa down, elbows pinching

00:28:16your side, chaturanga, upward dog, you can even look up and upward dog if you want to,

00:28:23I like forward, back to plank, push up here if you want one, downward dog, feet together,

00:28:32float that right heel into the sky, swing it to a runner's pose,

00:28:38place the back heel down, up nice and tall, warrior one, warrior two,

00:28:50straighten the front leg, now place your hands on your hips, and turn your body,

00:28:59turn, turn, turn, place your right hand on your lumbar spine, and now you're going to reach

00:29:06with the left hand as far as you can, and then you place your hand on the floor,

00:29:13you can even scoot your back leg in a little bit, that's perfectly fine, now open up your chest,

00:29:19twisting triangle pose, raise that arm into the sky, nice, Audra, good, hand up, chest is open,

00:29:28most of her hands on the floor, that looks really good, now Adam here, he's got his whole palm on

00:29:33the floor, leg is straight, gorgeous man, great everybody, the block here, open up that chest more,

00:29:40open up that chest more, there she blows, everybody bring that arm down, scoot off your heel,

00:29:49put the foot back, and do your vinyasa down, upward dog, good, back to plank, push up here if you want,

00:30:01good, downward dog, feet together, float the left heel into the sky,

00:30:07swing it through, runner's pose, back heel down, reach up, warrior one, warrior two,

00:30:17very nice, straighten the front leg, place your hands on your hips, bring that back foot in here

00:30:24if you want, and turn your torso towards me, you can even bring that back foot in a little bit,

00:30:29place your left hand on your lumbar spine, reach your right arm out, out, and reach to me as far

00:30:35as you can, and bring the hand down to the floor, if you need to scoot the foot in a little bit more

00:30:39that's perfectly fine, use a block, if you need to open up your chest, good, and place that left arm

00:30:46into the sky, and breathe, reaching, turning, inhaling, and exhaling,

00:30:58good, I recommend a block here if you think you need one, use your cat or dog if you don't have

00:31:06one, one more deep breath, good, bring that hand down, scoot that back foot further back, you're

00:31:12now in runner's pose, back to plank, do your vinyasa, pinch your sides with the elbows, upward dog,

00:31:21nice, back to plank, no push-up here if you don't want one, good, give me a real nice downward dog

00:31:29here, buttocks to the sky, good, look up, bend your knees, jump up to your hands, all right, fingertips

00:31:38stay on the floor, now with one big perfect move, inhale the arms up, buttocks down, chair pose,

00:31:46how do you make a chair pose pretty? That is a straight line with straight arms,

00:31:54knees, feet, toes, everything together, nice, nice, you're not bending over, she's looking straight

00:32:00out like that, a few more seconds, Mr. Haas, give me the straightest arms you've got in the world,

00:32:06good, arms up, three, two, one, bring the hands together, reach up nice and tall, separate your

00:32:15hands, and come up on your tippy toes, or tip toes, I would say tippy, come up as high as you can, good,

00:32:23deep breath here, exhale, bring the hands together, twisting chair pose, here's version one, basic,

00:32:33basic, still good, version two, if you can't bring your left hand to the floor, that's okay,

00:32:40and come out, hands together, reach up nice and tall, up again, on your tiptoes or tippy toes,

00:32:53how high can you go? Don't think about your feet on the floor, think about your hands in the sky,

00:32:58and then stop thinking, and come on down, hands come together, twisting chair pose, on this side,

00:33:07nice, you want to get pretty low, toes, ankles, knees touching, I'm going to stay with this version on this side,

00:33:14I'm still pushing against that thigh, elbows are up,

00:33:22everybody got it, five, four, three, two, good, come back to center, reach up again, nice and tall,

00:33:33reach up again, nice and tall, up on your toes, good, exhale, namaste,

00:33:44well, wasn't that nice? Let's keep going, here's our break, if you want to pause here,

00:33:49drink some water, do so, we're going to keep moving, adjust my shirt, inhale up,

00:33:55exhale, swan dive down, hang in there, boys and girls, take your mind out and breathe,

00:34:00enjoy this little stretch here, inhale up to flat back, exhale down, step or jump back to plank,

00:34:11going down a chaturanga, upward dog,

00:34:17nice, avoid this, come on up, all right, back to plank, downward dog,

00:34:24okay, now from downward dog here, bring your feet together, we're gonna do something a little

00:34:29special, inhale to heel up, exhale the knee to the forehead, inhale to heel up,

00:34:42exhale the knee to the forehead, if you can make contact,

00:34:45that's good, if you can't, don't worry about it, inhale up, big height, big height,

00:34:50swing it through, knee to the forehead, inhale up, then swing through the runner's pose,

00:35:00okay, kids, place that back heel down, runner's pose, warrior one, who should I go to?

00:35:10Hmm, warrior two, good, everything is lined up, relaxed here, good straight lines,

00:35:21very nice, reverse warrior, remember, you can still straighten this leg, you can still

00:35:29straighten this leg if you need to, Shauna wants to, it's okay with me, go on down,

00:35:35warrior two again, follow me, kids, drop down there in warrior two, Mr. Haas, this is Yoga X,

00:35:43my brother, you two at home, if you're floating up here and you're dogging it, I want you down

00:35:49in it, now, here I am, right angle pose, I'm low, reaching, reaching, reaching as far as you can,

00:35:58place your hand on your leg, open up your chest, drop the hand down to the floor,

00:36:06raise your arm up to the sky, and breathe, looking up, opening up the chest, if you need to be here

00:36:16on your fingertips, that's cool, we're all down here, extended right angle pose, reach overhead,

00:36:22create a straight line, I'm going to Audra first, get a little lower on your lunge,

00:36:29get your hand a little higher, nice work, now reach that arm up again, nice and tall,

00:36:36drop the arm behind your back, reach under your thigh right here for the grab, open up your chest,

00:36:44open up, you can grab like this, who's with me, which cameraman,

00:36:49you're here, you're here, or grab your wrist,

00:36:55I'm a wrist grabber, and open, one more deep breath, boys and girls,

00:37:03and place the right hand on the floor, reach the left arm up, I know that right leg's on fire,

00:37:08but come straight up into warrior two, let's go into reverse warrior,

00:37:15back to warrior two, warrior one, come on down, and you've survived that side, okay,

00:37:26other side, we're in plank, do your vinyasa, down, upward dog, get on top of your feet here,

00:37:33get your knees off the mat if you can, back to plank, push up if you need to,

00:37:37nice, pretty downward dog, bring your feet together, let's float the heel of the left leg

00:37:45up, up, up, up, and bring the knee to the forehead, and inhale, the heel up, time, here we go,

00:37:54and exhale, knee to the forehead, last time, and inhale it up, and now swing it through the

00:38:02arms, pause, back heel goes down, and reach up to warrior one, warrior two,

00:38:11and drop in, reverse warrior, and back to warrior two, right angle pose on this side,

00:38:21so stay low, and reach to me as I reach to you as far as you can, place the elbow on the leg,

00:38:28open up the chest, slide the hand down to the floor, and reach the right arm up,

00:38:37good, back leg is just as strong as the front one, make sure your knees over your ankle,

00:38:41clear your mind, and breathe, extended right angle pose, so reach the arm

00:38:47overhead, straight line from your fingertips to your heel,

00:38:50one more breath here everybody, reach the arm back, sky high again, open up your chest,

00:38:55take a deep breath, drop the hand behind your back, reach under your left thigh,

00:39:01you can grab your fingertips or the wrist, and turn and open up, and breathe, now some of you

00:39:09might not like this very much and need to come out, that's perfectly fine, I don't mind,

00:39:14but if you're feeling good, do the best you can, a couple more deep breaths,

00:39:21open more, place that left hand on the floor, reach the right arm back up again,

00:39:28take a deep breath, and float up into warrior two, if you need to straighten the front leg here,

00:39:34go like that, I don't mind, but hang with us if you can, chest open, drop the hand back,

00:39:41back to warrior two, reach for warrior one, and come on down to runner's pose,

00:39:49get that heel off the floor, back to plank, do your vinyasa, nice work everybody, come on up,

00:39:56upward dog, good, back to plank, do a push-up if you so desire,

00:40:05good, back to plank, do a push-up if you so desire, and come on down,

00:40:13good downward dog, here we go, feet together, float the right heel, sky high, as far as you can,

00:40:21swing it through, hold runner's pose, now from here we're gonna do a prayer twist,

00:40:28while in a lunge, are you ready, come on over, prayer twist, hands together in prayer,

00:40:37facing you, take your time, you might tumble, reach up, look up, now look, we got two in one,

00:40:47artist reaching up, hands on the side, she's going as low as she can here,

00:40:51nice, Adam, that's all right, holding on nicely, elbow, elbow, nice work, just breathing, good,

00:41:04from here, other side, good, bring the hands down,

00:41:10place your hands on either side of your foot, float the foot back into side arm balance,

00:41:16and the variations which occur, who's raising a leg, good, want to stack the foot on, there you go,

00:41:29don't worry, the cameraman's watching, you might tumble, it's okay, you might have the same thing

00:41:33might happen at home, here's a version, you see two more, Daniel's staying where he is,

00:41:37everybody bring their feet down, come back to plank, good, rolling plank,

00:41:44we're gonna do our vinyasa, down we go, upward dog,

00:41:50back to plank, push up if you want to, downward dog,

00:41:57put all the weight on the index finger and thumb, straighten those arms,

00:42:02drive the heels, don't get sloppy in downward dog, should be a working asana, feet together,

00:42:09float that left heel as high as you can, swinging through to runner's pose, good,

00:42:15keep your back heel up, come into prayer twist, any variation that you like, and look up,

00:42:26this is a balanced posture, you might wave or you might fall,

00:42:30back leg is straight and strong, so is the front one, hang in there, different variations,

00:42:36you're pushing against that thigh with the elbow, a couple more deep breaths,

00:42:46good, come back to runner's pose, slip that back foot back, side arm balance,

00:42:52and breathe, watch for your hips collapsing either down or backwards, tighten your buttocks,

00:43:11use your core here, keeps your pelvis in line, don't dip, don't fall back, good,

00:43:17feet back, hands back to plank, do your vinyasa, upward dog,

00:43:26back to plank, do your push up if you want to, downward dog, here we go, I hear breathing,

00:43:32makes me happy, feet together, float that right heel into the sky,

00:43:38swing it through to runner's pose, very nice, okay, keep the back foot up,

00:43:44we're gonna come up into crescent pose, crescent pose once again, it's back,

00:43:51it's one of our favorites, very nice, everybody back leg straight, we're taking a couple deep

00:43:57breaths here, lean forward, now from here, tap the floor with your left foot if you want to,

00:44:04into warrior three, and pop straight up, back leg is flexed, reach out as far as you can,

00:44:12make yourself into a table, Audra has her hands forward, so does Adam, so does Shauna,

00:44:22arms back like you're floating through the sky, everyone here is gonna take one more deep breath,

00:44:28bend at the waist and reach your fingertips to the floor,

00:44:32again you'll add a little extra move, come on buddy, so we have standing splits,

00:44:38open up your hip here, really open it up if you want to, turn the toe out and get as much

00:44:45height out of that leg as possible, anybody wants to grab their right ankle with their right hand

00:44:51and pull yourself in further, if you've got great balance, see if you can do both,

00:44:58pulling, raising the leg, pulling, raising the leg, one more deep breath,

00:45:05place both hands on the floor, place the fingertips of the right hand near the pinky,

00:45:10open up your chest, and go into warrior, I'm sorry, going to half moon, half moon,

00:45:19this is a difficult balance posture for some, you might tumble, do the best you can,

00:45:26stand with the back leg too, like imaginary wall, flex the foot, reach the hand up,

00:45:34and breathe, and reach, one more deep breath, good, bring that hand down,

00:45:43both hands are on the floor again, now turn your torso, take your left hand,

00:45:48place it right near your big toe, open up your chest, twisting, half moon,

00:45:56back leg up, open up your chest, this is advanced boys and girls, you don't, you could even leave

00:46:03your foot on the ground, you see what I'm doing here, this foot's on the ground, still have my

00:46:07twist, otherwise try to raise it up, one more deep breath, good, bring the hands back down to the

00:46:15floor, now as smoothly and as gracefully as you can, bend the front knee, place the back foot down,

00:46:23come back up, into crescent pose, oh, that is so good, come on down, runner's pose,

00:46:33back to plank, we've got two sides, let's do the other one, pinch your sides, upward dog,

00:46:42back to plank, downward dog, oh, we got people doing push-ups in between still,

00:46:49that is pretty impressive, float that left leg up nice and tall, high as you can, fight for height,

00:46:56swing it through, keep the back heel up, come up to crescent pose,

00:47:02oh, you gotta breathe and you gotta lean, and now step out, warrior three,

00:47:19kick that heel up, reach those arms up, extend those arms,

00:47:25a couple more deep breaths,

00:47:26and bend forward, now open up that right hip, really, you can even bend this knee,

00:47:36see what I'm doing here, just to get this open more, all right, and then extend it out,

00:47:47grab the left ankle with the left hand, and pull yourself in, you can grab with both if you want to,

00:47:57that's it, or you can keep both hands on the floor, just like this, extend the leg as high as you can,

00:48:04don't freak out if you can't match us, get it up, pull it in, good, both hands on the floor,

00:48:12left hand outside the pinky toe, really open up the hip now, and look up and reach up,

00:48:20and half moon, gather yourself and do the best you can, reach up, open up your chest,

00:48:29get those fingertips barely touching the floor, a couple more deep breaths, hang on,

00:48:35how they doing back there, I hope you're doing well, good, bring that hand down,

00:48:40both hands are on the floor, keep the right leg up, keep the right leg somewhat parallel to the

00:48:46floor, you don't have to go for maximum height, and the right hand stays on the floor as the left arm

00:48:51reaches up, very nice, now you got me my brother, I got Mr. Haas on the block,

00:49:00smart man, leg is straight, he's opening up, he's got perfect yoga hands, nice, leg is parallel to

00:49:06the floor, a couple more deep breaths everybody, hang in there, bring everything back down to the

00:49:12floor, hands I mean only, now watch, I'm just gonna bend the front leg and float,

00:49:20and crescent pose, yummy, yummy, yummy, the hard work's over, sort of, come on down,

00:49:29last vinyasa of the day, congratulations everybody, pinch your sides, upward dog,

00:49:36take in the fact that you just did that, that is sweet, back to plank, downward dog,

00:49:47best downward dog of your life, they're coming in to shoot the cover of downward dog magazine,

00:49:54chest to the toes, heels down, you can even lift your toes if your heels are down,

00:49:58yeah, good, bend the knees, jump the feet into the hands, inhale up to flat back,

00:50:07exhale down, with strong legs and back, look up first, reverse swan dive all the way up,

00:50:15nice and tall, again exhale your arms wide, spread the fingers,

00:50:20bring your hands in namaste, a couple deep breaths, congratulations everybody, hard work,

00:50:30the moving asanas are now done, and we are moving into balanced postures,

00:50:35if you want to pause the tape here, get some water, quite all right, we'll be here balancing,

00:50:40first of all we've got tree everyone, so we're going to be here for 30 seconds,

00:50:47balanced postures are tough if you're not used to them, but those little nerve endings,

00:50:52that connective tissue, making those little adjustments, it's like an internal massage

00:50:56of the central nervous system, at least that's what I'm told, heck I believe it, it seems to work,

00:51:00so 98% of your weight on your left leg, 2% on your toe, stand up nice and tall,

00:51:06we're going to start the timer as soon as we all set up, here we go with the right hand,

00:51:11reach the heel into the inner thigh, open up the knee, bring the hands in namaste,

00:51:17and reach up, that could happen, so if it does, I take my time, I don't rush,

00:51:26and I go back, nice and tall, flex the buttocks, open up the knee, reach the hands up,

00:51:36think hands, we're only going to be here for 10 more seconds, strong left leg, reach higher,

00:51:42chest up, few more seconds, good, I want you to come out gently, come out slowly,

00:51:49bring the foot down, if you collapse, fine, if you fall, fine, it's no big deal, all right,

00:51:53let's put all our weight, let's do the other side, 98% here, 2% on your toe, start to breathe,

00:52:00bring your heel into the inner thigh, get your balance, that's it, oh, I'm back, here we go,

00:52:08hands in namaste, reach up, stand up tall, do the best you can, as you can see, I'm wavering here,

00:52:16but I'm reaching, doing all I can, hang on, nice and tall, reach up, put it in the hands,

00:52:24everybody, hold on, strong leg, I came out, I'm going back in, that's it, few more seconds,

00:52:345, 4, 3, 2, and come out, and bring your foot down, all right, royal dancer, so all our weight

00:52:44on the left leg, here we go, 98%, 2% here on the right toe, 30 seconds per side, okay, so we're

00:52:52going to grab on the inside part of the ankle, stand up nice and tall, begin to reach, and bend

00:52:59over, you might want to stop here, this could be enough, let's see how everybody's doing,

00:53:05Audra, reach a little higher, there you go, girl, nice, settle in, Adam, look at the calm,

00:53:12there's a lot of storm here, you can tell by the sweat coming off of this man, but he's just

00:53:16focused and breathing, you can see all the action down there by his toe, man's working hard,

00:53:20Shauna, same thing, got 10 more seconds,

00:53:25when my good man here did this the first time, he was tumbling and stumbling,

00:53:30now he's calm of mind, he's doing great, bring it on down, nice and slowly, don't fall out of these

00:53:37balance postures, take your time, settle in, get your mind clear, stay in the moment, other side,

00:53:44so here we go, 98% on this side, left hand reaches underneath, good, and begin to settle in,

00:53:55and do the best you can, and reach, and reach, and extend, keep your eyes up, don't look at the

00:54:04floor, you should be able to see me when you do this, kick the back leg back as far as you can,

00:54:09hang in there and breathe, nice, let's see how everybody's doing, Audra couldn't be calmer,

00:54:16look at that, nice, I didn't mess with her chi, everyone looks good, Daniel, very nice, three,

00:54:22two, and gently come out, all right, we've got standing leg extensions, three variations,

00:54:30all right, we're not going to start the timer until we get through to the third variation,

00:54:35okay, so here we go, leg is up, this does not officially count yet, we're just pulling it in

00:54:44here, getting your body ready, nice, stand up nice and tall, good, now straighten the leg,

00:54:51we have not started the timer yet, I know you want us to, so we got one arm down, one leg holding it

00:54:56up, good, bring it in again, one more time, and you can maintain this or go for toe lock,

00:55:08and hang in there, you can even wrap around your back if you want to,

00:55:13nice and tall here, do the best you can, I got to tell you, balanced postures aren't my thing,

00:55:21I wish they were, but I struggle and I keep going anyway, you can also maintain this if you want,

00:55:26I do this sometimes, I just pull it in, pull it in and stay here, five, four, three, two, all right,

00:55:36release that side, here we go, let's check the kids, let's pull them up, the knee up on the right side,

00:55:47pulling it in, get that knee into your chest as tall as you can,

00:55:51good, now hands underneath, left hand underneath, and reach the leg out,

00:55:59get your breath involved, breathing is good,

00:56:04good, bring it in again, let's go for toe lock, who's got it in them, nice,

00:56:11nice, Shawna, both hands, nice, Adam falls out, ain't no big thing, he gathers together again,

00:56:23Daniel over here, he's up nice and tall, leg is straight, he's fighting for height,

00:56:31can't ask for more than that, face is calm, stomach is calm, jaw is calm, it's a beautiful thing,

00:56:37five, four, fight for more, three, two, and relax, okay, now we've got crane, we're going to give you

00:56:4660 seconds to do crane, because you're going to go in and you're going to go out, what I don't

00:56:51want you to do is fall forward on your head, if this feels tricky and difficult, I want you to

00:56:56skip it all together and go into child's pose, just stay right here, okay, for those of you who

00:57:03want to try it, hit the pause button, get a pillow, put it where your head would land,

00:57:09but I want you to land on your feet, if you feel like you're coming out of your balance, fall back,

00:57:14okay, are you guys ready to go, this is crane, you've had your caution, spread your fingers,

00:57:21thumbs are facing one another, getting a low crouch, get your knees right up into your armpits,

00:57:29come way over your hands, and one toe at a time, come on up, you can bring your toes together if

00:57:38you want to, and hang out as long as you want to, you got 60 seconds, you might come out like this,

00:57:46gather it up again, one toe at a time, if you're losing your balance, drop your feet down,

00:57:53if this feels a little bit too much to you, here's what I want you to do,

00:57:56come on up, and keep one toe on the ground, and just do this for a while, perfectly okay,

00:58:04and as you feel strong, add the toe, or not, add the toe, or not, or just stay right here,

00:58:11everybody got it, okay, just gotta breathe,

00:58:2510, 9, 8, 7, 6, 5, 4, 3, 2, 1, a little stumble, a little fumble, that's perfectly fine,

00:58:39that's a tough one, all right everybody, we get to sit down,

00:58:45water break, I know I want one, anyone else want to hydrate,

00:58:53you're all doing great, keep it up,

00:58:58let's get busy, left hand underneath the left leg, grab the right ankle, pull it through,

00:59:06left foot on the outside, you can also keep it here, you don't have to do this,

00:59:13all right, sit up tall, crown high, left hand to your buttocks, reach your right arm up,

00:59:18take a deep breath from here, and exhale, 5 breaths, with every exhale push the elbow

00:59:26against the leg, and turn and look further behind you, here's one,

00:59:29here's two, I'm turning and pushing, here's three,

00:59:39here's four, keep your spine tall and straight, here's five, I can see Audra now,

00:59:50yeah, and release, same thing other side, this is how you start, right hand,

00:59:56same thing other side, this is how you start, right hand reaches underneath right leg,

01:00:00grabs the left ankle, pull your knee towards me as mine is towards you, all right, right foot,

01:00:08left thigh, make whatever adjustments you need to, right hand, right at the base of the spine,

01:00:14left arm up, take a deep breath, place it here, let's see if I get a crack,

01:00:25something, another one, deep breath, and exhale, looking, turning,

01:00:32don't tuck your chin down, again, head up,

01:00:39number four, push, turn your spine, take care of your spine, one more time,

01:00:47push and really turn, I can see Daniel, and release, very nice, okay, we got a little

01:00:54combination, we're going to start with cat stretch, everybody, I recommend while you're

01:01:00on your knees, take your mat, if you've got a mat, and I hope you do, shouldn't be doing yoga

01:01:05without a mat, good, double it up, now it's all cushy and cozy, okay, your hands are going to

01:01:12be off the mat here initially, but it's no big deal, all right, your hands are off, now we're

01:01:16going to synchronize the breath with the movement, inhale, head up, chest down, buttocks in the sky,

01:01:23exhale, opposite direction, round the back, tuck the chin, inhale up again,

01:01:31make sure the knees are under the hips, and the hands are under the shoulders, and exhale,

01:01:39arms are straight the whole time, inhale up,

01:01:43we're taking care of our spine, people, now, exhale,

01:01:47get some height out of that middle part of your back, and last one, inhale up,

01:01:56and exhale,

01:02:01good, come to neutral spine, we're going to frog, so we got one side already folded up,

01:02:07don't have to mess with that side, everybody's getting sideways, fold it up on the other side,

01:02:13okay, we're nice and wide, now, what you don't want to do in frog is, make sure your toes are

01:02:21out like that, so you're laying sort of on the instep, okay, you don't want to be too far forward,

01:02:25because that's not going to do anything, too far back, that might do too much, okay, so,

01:02:30some of you are going to stay right up here on your hands, and I want you to wiggle here,

01:02:34we're going to be here for a little while, okay, you can even take your hands and wiggle them,

01:02:41take your hands and open them up some more, okay, just like that, and settle into it,

01:02:51now, I'm going to check to see if they're all in the right place, because sometimes you think you

01:02:54are, but you necessarily aren't, now, I'd like Audra's feet wider, like that, but you see this

01:03:00nice angle here, I guess that would be 90 degrees, now, Adam's pretty open, but I want his butt

01:03:07further back, so, Adam, back, back, back, back, back more, if you can, you might get some height

01:03:13out of that, that's all right, I want 90 degrees, now, shockingly, you'd think Shawn, as flexible as

01:03:19she is, would be all the way down to the floor, but you know, not everybody's perfect, go forward

01:03:24a little bit, girl, oh, you're right on top of Adam's foot there, good, he's saying hello,

01:03:31nice, Daniel, that's as low as he can go, he's got 90 degrees here, perfect,

01:03:38me, I'm kind of in between flexible and not so flexible here,

01:03:42just what it is, that's all, all right, everybody,

01:03:50working it, working it, nice, good, now, as you come out of this, I want you all to go forward

01:03:57out of it that way, and crawl like a worm, come on back, unfold your mat,

01:04:07have a seat, once again, feet are flat on the floor, we've got bridge or a wheel, we're gonna

01:04:14all do bridge the first time, then some of the hot shots are going to wheel, okay, so, here we go,

01:04:18feet on the floor, make sure the distance between your toes and your heels is the same,

01:04:23they have a tendency to flare out, don't let that happen, okay, here we go, on our backs,

01:04:28roll up on your shoulders, get way up there, drive your pelvis skyward, clasp your hands

01:04:33underneath you, we're gonna be here for five breaths, so, get some height out of that rib

01:04:40cage and pelvis, get it up, you wanna squeeze your butt, get it up there, good, roll up on

01:04:46the shoulders more, make sure the feet are parallel, two more breaths, one more time,

01:04:58good, separate the hands and come down slowly, don't crash, nice and slowly, all right,

01:05:05hug the knees into the chest, hug them in here temporarily, flex the feet,

01:05:11good, place them back on the floor again, I'm gonna go up to bridge, hot shots are going to

01:05:18wheel, here we go, five breaths, we're not gonna start the timer until everybody's in,

01:05:23so, that'll give you time, everybody up, bridge your wheel, nice and tall,

01:05:30let me see everybody, now, kids, this is wheel, it's hard, if you've had some gymnastics

01:05:37background or you've been doing a lot of yoga, not a problem, I wouldn't start here though,

01:05:41it's not a good idea, a few more deep breaths, Adam, strong and flexible, if you've got wrist

01:05:50issues here, I would just bag it, I'm telling you, it's gonna take some while, all right, now,

01:05:55some of you guys are in wheel, I'm gonna show you a couple of tricks, all right, Adam, raise that

01:06:00right leg in the air, who's gonna join him, this is super duper option, you don't have to do this,

01:06:05you can stay in bridge, like my man over there or in wheel, good, bring that leg down, everybody,

01:06:13and left leg up, hang in there, I got you, girl, good, straighten that leg if you can,

01:06:22good work, if you fall out, you fall out, gently bring that foot down, stay in wheel a little bit

01:06:28longer, one more breath, everybody, and gently, carefully come out, very, very good, all right,

01:06:36we're all set up for shoulder stand, here we go, to get into it, I want you to go into plow first,

01:06:44and then we're gonna go back up to shoulder stand, so, you're in plow, or a variation thereof,

01:06:50get the hands as high up on your back as possible and get your feet up, take the kink

01:06:57out of the waist, straight line from your armpits to your feet as possible, so, fight for this,

01:07:05good, balls of the feet or toes to the sky, whatever turns you on, that's nice, everybody,

01:07:12squeeze your butt, drive your hips to the back wall, fight those hands, now, open up the legs,

01:07:20good, and you can flex your feet here,

01:07:22now, you might bend at the waist, this, see how this might happen, try to fight this and keep it

01:07:27open, that way, bring the bottoms of the feet together, nice,

01:07:36if you have strain on your neck, then come out, and don't do it, you can also pad up your shoulders

01:07:42with a blanket, that'll take some strain off of your neck, good, bring the legs back up to the sky,

01:07:49bring the legs back up to the sky, nice and tall, drop the left leg down,

01:07:56keep the right leg up, scissor the legs, heel up,

01:08:06bring that leg back up, and switch sides,

01:08:14try to keep the legs straight, if you can make contact with the floor,

01:08:17cool, good, keep the right leg where it is, bring the left leg down, you're in plow, you can also

01:08:26clasp your hands, and straighten them behind you, or keep your hands right where you had them,

01:08:37and breathe, this is P90X Yoga X, good, relax the knees around the ears,

01:08:47put the hands back to the lower back, now, as you come out of this,

01:08:51in a very slow 10 count, control it, control it, every vertebra should make contact

01:09:01with the floor, I'm still rolling out, I'm taking my time, and there we go, and as my lower back

01:09:09begins to hit the deck, my feet come down, and I go into table, here we go,

01:09:19feet shoulder distance apart, fingertips towards your butt, if you have a wrist issues here,

01:09:25you can turn the hands out, or you can turn them back, find whatever is comfortable for you,

01:09:31there's varieties, beautiful, we're gonna be here just 30 seconds, so, when we all get up,

01:09:36we're gonna make ourselves into a table, you ready Audra? I'm ready, she's ready,

01:09:405, 4, 3, 2, and up, now, once you're up, you can drop the head, make sure your knees are

01:09:49under your ankle, and fight your hips to the sky, you're gonna feel this in your biceps,

01:09:53and your shoulders, I know I do, and talk about core work, holy cow, that's it,

01:10:03keep fighting, keep breathing, am I flat? Heck, we only have 5, 4, 3, 2, and gently come down,

01:10:13do not crash, very nice, oh, now we get into some nice stretches kids, here we go,

01:10:21cobbler pose, bring the heels in to your groin, as much as you can, now, open up the feet like

01:10:29a book, see that, drive the elbows on top of the thighs, and keep your back straight,

01:10:34there's 2 different versions, each one is 30 seconds long, so, as I bend forward at my waist,

01:10:41I'm gonna bend like a hinge, not round, hinge, so, visualize driving your belly button down

01:10:47to your heels, okay, avoid this right now, just bend over, you need to pat up your ankles,

01:10:53that's okay, good, and pushing, I feel a little strain on my ankles, so, I'm not gonna be a hero,

01:11:05I'm gonna pat it up, just like that, oh, that's cushier, that's it, and chest up, you should be

01:11:14able to see me, 5 more seconds, alright, here we go, I'm gonna round the back out right now,

01:11:21round it out, reach ahead, good, keep opening up those thighs, pushing the hips and knees down,

01:11:35crawling onto the floor, fighting for millimeters, centimeters, inches, round the back,

01:11:42don't bite your toes here, I recommend foot spray, how we doing time-wise, everybody, and come on up,

01:11:56oh, my inner thighs are so happy from that, alright, let's work the hamstrings, left leg, straight,

01:12:03right at me, I want you to flex the foot, okay, bring the right heel in, avoid this knee from popping up,

01:12:10try to keep it down, your back is straight, put your arms out, just like that, see how straight

01:12:17my elbows are, and now watch what happens when I go up, they should stay there, up, this could happen,

01:12:25put them back, straighten it up, take a deep breath, and exhale over that front foot,

01:12:35now you should be pretty flexible after all that yoga, who's got their heel,

01:12:39as you can see, Shauna's got the block, who else wants a block, they're still gonna be here for a while,

01:12:45so let's give somebody else the block, let's prove that not only women are flexible, Adam, here you go dude,

01:12:55here you go man, ta-da, there you go, we're still here, we're gonna be here for a while,

01:13:0545 seconds,

01:13:16and come on up, all right, same thing other side, right leg out, left heel into the inner thigh,

01:13:23let that knee fall out, okay, stand up nice and tall, I should say sit up, arms out straight, Adam,

01:13:32good, add the arms I mean, not Adam back there, deep breath, and exhale forward,

01:13:44all you gotta do is collapse, draw the crown of your head towards your toes,

01:13:52you're not just collapsing down, but you're also trying to move forward, you know what, some of you

01:13:58at home might be right here, that's okay, I don't mind, fight for every inch and millimeter,

01:14:05grab onto your, I'd say socks, but we're not wearing socks, all right kids, we got about 15 seconds here,

01:14:12let me hear some breathing,

01:14:13ah,

01:14:24nice work, and come on up, well, we've taken care of each leg individually,

01:14:29let's take care of them both at the same time, now, that's flexing, that's pointing, flexing,

01:14:38pointing, let's flex, sit up tall, arms are up, reach those fingers to the sky, make yourself

01:14:45into an L, it's going to be a little uncomfortable, but it's good for you, inhale, and exhale forward,

01:14:57don't worry about how far we're going, worry about what you're doing, it's not a competition,

01:15:02it's doing your best, and what you guys,

01:15:08forget the rest, you got it,

01:15:15clear your mind, stay in the moment, and breathe,

01:15:23how we doing at home, kids, got 10 more seconds here, hang out, flex the feet,

01:15:30and by the way, if you're right here, that's okay, fight for this, keep the legs down,

01:15:36and come on up, all right, we got a little something called yoga belly 7, which is going

01:15:42to work your abs, I know the kids are excited, and I know you are too, so let's get right to it,

01:15:47first one's called touch the sky, 30 seconds each one, let's get on our backs, legs are in the air,

01:15:55balls of the feet to the sky, and when I say go, reach the hands to the sky, not to your feet,

01:16:01and tuck your chin, everybody's up, reaching, reaching, you see, I get to get out of it,

01:16:07because I have to check the C form, that's the important thing, now I want Audra's balls of her

01:16:12feet up, that, that's what I want, I'm glad you helped me make that correction, palms facing one

01:16:17another, tuck your chin, and get on up, very nice, same thing here, I would prefer Adam's hands to

01:16:25be here, not to his feet, a few more seconds, I want to hear you breathing, 5, 4, 3, 2, get on up,

01:16:34all right, we've got boat, looks like this, everybody out, up, and here, we may start the clock,

01:16:42you can point your toes on this one, get your chest up, reach your hands up, and straighten

01:16:47your legs if you can, let me see if the chests are up, gorgeous, hands a little higher, give me some

01:16:53height, nice, Adam, good, dude, beautiful, Shauna, I'm gonna knock that water bottle over one more time,

01:17:01nice, you see how she's straight here, she's not round, that's important, Daniel too, close the gap

01:17:06between chest and legs, there you go, brother, now that's the yoga belly acts we know and love,

01:17:113, 2, come on down, we got half boat, left foot stays, right one comes up, point the toe, come on,

01:17:21you think this would be easier, right? It's not, this leg's on fire, chest is up,

01:17:28I'm looking, look at Audra, she's smiling because she's into the breath,

01:17:33hands are up, good, pointing that toe, you need to take a break, do this, look at me, I'm taking a break,

01:17:39what the hell, life is good, I'm the leader, I can do what I want, and then when I'm back, I'm back

01:17:44with a vengeance, chest up, 5, 4, 3, 2, release, sit up tall, break is over, other side, straight leg,

01:17:55point the toe, here we go, nice, now what's gonna happen, maybe this will start happening,

01:18:01you'll start to drift and come apart, fight for that leg to come up, chest up, look up, arms up,

01:18:09it's all about up, 15 seconds, how much height can you get out of that leg? Come on, chest up,

01:18:18don't round the back, not this, we're up here, you got 5, 4, 3, 2, 1, and release, we got scissors,

01:18:27you're on your back, hands are by your side, right foot straight to the sky, left foot to the floor,

01:18:34about an inch off the floor, here we go, head back, let me check on everybody,

01:18:42you got me, Jer, few inches off the floor, leg is straight, straight, flexed foot, flexed foot,

01:18:49Adam, same thing, nice and straight and calm, you can even squeeze your left butt cheek,

01:18:55it helps you stay in place, nice, Audra, flex, flex, straight, straight, good, we got shake,

01:19:01that means something good is going on, look at it, beautiful dude, come on, 3, 2, and release,

01:19:08momentarily, let's go, right foot down, left foot up, here we go, go, so it hurts, you're not moving,

01:19:21so what do you do? You work a little harder, you separate the feet more, you flex it more,

01:19:27at the same time, you keep other parts of your body calm, calm, I mean my upper half is falling

01:19:34asleep, I'm gonna take a nap, as I reach and stretch for 5, 4, 3, 2, and release, here we go,

01:19:46we've got torso, twist, hold to the right, halfway, 30 seconds, here we go, now they're up, legs are

01:19:54straight as you can, over to the right, put your arms out, arms out, now here's the key with this,

01:20:01this is the mistake that everybody makes, I don't want them to make it, a little low, Audra,

01:20:06people have a tendency to drift, fight for this angle, alright, Shawn is a little low, I want her

01:20:14up here, come on, I know it's tough, look at the heels drifting, I want the toes to go to the back

01:20:20wall, look in the opposite direction, Mr. Haas, bring your toes to me, you got 5, 4, come on, hang in

01:20:27there, 3, 2, enjoy the break, I gotta get in right away, I can't have too long a break, arms are out,

01:20:35other side, here we go, drop it over, got my pack, gotta move my pack, and over, so my legs are straight,

01:20:42toes are going that way, heels are flexed, I'm looking to the right, cause all the pain and

01:20:46agonies on this side, I don't wanna look, so I breathe, I don't wanna look over there, that's too much for me,

01:20:54so upper body calm, relaxed, so is my face, no gritting of the teeth, legs are straight and strong,

01:21:01and I'm breathing, and it's burning, and it's good, hang in there, and we're out, now let's go to the

01:21:08right side, a little deeper, let's see if it's pretty, everybody, to the right, now here's the key

01:21:13to this one, Jared can you see me, I want her here, still going, that's it, looking this way,

01:21:20straighten the legs, everybody's looking, oh I guess I have to get into it too, cause everybody's pretty,

01:21:25here we go, I gotta join in, and over,

01:21:32straight legs, flex the feet, you need to crash for a second, crash, then come back up, you got 5, 4, 3, 2,

01:21:42come up, bend the knees, take a breath, let's go, up and over, other side,

01:21:50close to the floor, about a foot away, look to the right, get into the breath, are your feet flexed,

01:21:59are your toes working to go towards the wall behind you, closing the gap between thighs and chest,

01:22:06wow, relax and breathe, go into a trance, 10 seconds, 9, 8, 7, 6, 5, 4, 3, 2, good, come on back, bend the knees,

01:22:233 part touch the sky, 60 seconds total, each one changes after 20 seconds, I'm done talking,

01:22:30first one's up, here we go, balls of the feet, we're casual here, I want you to work, but not super hard right here,

01:22:37most of your vertebrae are on the floor, but your shoulders are off the floor, shoulder check,

01:22:44now Audra's a little high for the first one, that means she's got to make big improvements,

01:22:49oh she's gonna go, let's see how much higher she goes, you ready, 3, 2, come to here,

01:22:54oh, little higher with the feet, nice, Adam, that's your second one, I want you higher on the second one,

01:23:01that's where I want you, that's, come on, get up, I know you're up, look at them abs, look at that

01:23:05six pack, make them work, here we go, we're going to 40 seconds here everybody, he's reaching up,

01:23:10balls of the feet high, fingers high, touch my hands, good, last 20, what do you got, get it up,

01:23:15get it up higher, I know I'm screaming too much for yoga, but I want you to fight my friend, get up,

01:23:20tuck that chin, Shauna hit my hands, hit my hands, Daniel hit my hands, hit my hands, heck you only

01:23:27got five seconds, four seconds, how high can you go, three, two, relax, yoga belly seven time,

01:23:37now we're going to take care of our stomachs, congratulations everybody,

01:23:41the hard part is now over, right leg out, grab the left shin with both hands,

01:23:50very nice, keep the right hand on the outside part of the left leg and pull it over, as you

01:23:57pull it over into a side twist, make whatever adjustments you need to, lay the left arm out,

01:24:04look to the left and pull and breathe, now you see how my arm floats up a little bit,

01:24:13so I'm gonna, watch me take an inhale, watch what happens when I exhale,

01:24:18it falls down, inhale, exhale, one more,

01:24:28good and release, straighten the left leg onto the floor, pull the right knee in,

01:24:34both hands for now, flex the feet, engage the legs and flex the feet, good, take the left hand

01:24:41outside part of the right leg, right arm falls out, very good and pull over,

01:24:55good, keep that leg straight, take a deep breath, watch my right arm settle as I exhale,

01:25:02exhale, again, deep breath,

01:25:10one more time, inhale,

01:25:15good, let's take care of our glutes because we went after them, okay, so feet are flat on the

01:25:20floor, place the right ankle on the left thigh, reach through the hole between the legs and grab

01:25:26the shin or behind the leg, clasp the hands, lay back and pull, for some of you, a straight arm

01:25:34here, straight arms here is enough, if you want to pull, bend the elbows and pull, you should feel that

01:25:44right on your buttocks, I got shot in the buttocks,

01:25:51so they say it's a million dollar wound, but I haven't seen a dime of it, release,

01:25:59put the feet down, place the left ankle, my left hip is tighter than my right hip, so I struggle

01:26:06here, but do your best to inhale, reach through the hole between the legs, clasp the hands,

01:26:12oh boy, that's tight on me,

01:26:17oh, but I like it, I hear Daniel breathing,

01:26:24makes me happy, I'm going to attempt to bend my elbows, get a little extra something here,

01:26:31nice, how we doing at home, we're going into happy baby here in a second,

01:26:37good and release, I love the breathing everybody, makes me happy, so I'm going to reach up, watch

01:26:42everybody, on the inside part of my legs, inside and then reach the outside part of my feet,

01:26:48pull my heels to the sky and then pull my knees down and towards my armpits, my feet aren't

01:26:53collapsed here, they're separated, the distance between my feet and my knees are the same

01:26:58and I rock back and forth, yes indeed, that's why they call it baby,

01:27:07like a little happy baby who just completed your yoga x, that's a gorgeous workout,

01:27:16nice, keep pulling, keep pulling, good and release, we've got child pose, so everybody down,

01:27:24down, we're at the end everybody, so sit on your heels, reach your arms out overhead

01:27:33or behind you, you can place your forehead on the floor or turn sideways, either way,

01:27:39it's a little atmosphere here for everybody, okay,

01:27:44really is the time right now to settle with the breath,

01:27:49how's that, that's pretty good, all I want you to do is breathe,

01:28:03important thing about yoga is calmness in the storm, yin and yang, fighting balances, hot and

01:28:11cold, it's all happening, this is the yin part of the yang energy that we were going through before,

01:28:16you need both, you don't just finish and leave, okay, not with yoga anyway,

01:28:22we're going to go into shavasana or corpse, so everybody lay down on your back,

01:28:32now if you can believe it, I'm not going to say a word for an entire minute,

01:28:36I want you all to really clear your head, lay back, do a body check, collapse everything from

01:28:44your feet to the top of your head, take your time, relax your face, open up the hands,

01:28:52starting now, we do nothing but breathe,

01:29:14so

01:29:44all right, everybody, it's about a minute, so start to come alive,

01:29:55still breathing deeply, wiggle the fingers and the toes,

01:30:01you're coming back around, you can even reach your arms overhead,

01:30:05clasp your hands if you want, get an extra stretch, flex the feet and the quads,

01:30:10deep breath, deep breath with some sound again, let's hear you,

01:30:20good, make your way to your right side, keep your eyes closed,

01:30:26roll up into a little ball, we're taking care of ourselves here,

01:30:30it's that down time, and relax, enjoying a good hard work,

01:30:47now just push up with your left hand, keep your eyes closed,

01:30:53come up into a comfortable seated cross-legged position,

01:31:00that's Yoga X, boys and girls, nice work, a critical and important part of P90X,

01:31:08I like to finish with Aums, this is not a cult or a religion, it's just Aums, okay,

01:31:13we're going to relax our breath, this is a meditation pose, lotus pose, whatever you want

01:31:18to call it, don't be afraid of your own voice, you're in your house, make some sound, no one

01:31:23cares, you're basically massaging the central nervous system, which trust me, needs to be

01:31:28which trust me, needs massaging, everybody ready, start out slow, use your full voice,

01:31:34deep full breath, we're going to do three, here we go, nice, deep breath,

01:31:40let it go,

01:31:58Aum, again, deep breath, let me hear it all,

01:32:29Aum, doesn't matter how long you go, I just want a full breath and a big exhale with sound,

01:32:36here we go, last one,

01:32:58Aum,

01:33:14nice work, everybody, Namaste,

01:33:16Namaste, thanks for bringing it, nice work boys and girls, nice work at home.

01:33:47We're going to help you, so what do you want, fitness, strength, great leg, health, more energy,

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P90X 04 - Yoga X

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