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00:00:00You
00:00:30You
00:00:38Hey everybody, it is time for x2 yoga now the key to this really today is enjoy the journey relax
00:00:44Have fun and don't get caught up in being perfect. It's not about that at all
00:00:49All right. Now first of all, you want to set an atmosphere you want to make it feel like it's just right. So
00:00:53There we go, that's a little bit better make the space that you're in comfortable and quiet turn off all the phones
00:00:59Turn off all the computers in the house and just settle and be here. All right, everybody
00:01:03So let's meet our kids. First of all, we got my good friend Ted McDonald. How are you Ted?
00:01:08All right. Thank you. Ted and I co-created this thing today together
00:01:11So if it's really hard for you blame him now, you've been doing yoga. How many years 14 years 14 teaching for 10?
00:01:17Mm-hmm. He travels the globe to do yoga. What a gig not too bad
00:01:20And of course, Melissa Costello, you might know her because she cooks all my food. She's fabulous. She's amazing practicing
00:01:26How long 14 years 14 years and she's gonna do the modifications today. All right, everybody
00:01:30So watch her if you don't want to do the crazy stuff that Ted's doing. All right, everybody and Shauna
00:01:34How are you? My dear so good to see you. Ah, you've been practicing what not even two years, right?
00:01:39I'm bad a year to have you have a beautiful dog named Benny
00:01:42Here we go everybody so let's start I warm up let's get this party started
00:01:46Take a deep breath stand in mountain pose
00:01:50Nice and tall don't force it. Put good posture and take a couple of breaths
00:01:55And focus on what it is that you need to do today
00:01:59How do you want to practice today?
00:02:03You want to focus on is it somebody else
00:02:06It's all good. Just make sure that you're in the moment enjoying the journey
00:02:10And from here begin to work the neck drop the right ear to the shoulder
00:02:17Just feel that stretch you can even push that left shoulder down if you want a little bit don't
00:02:21Bend to the right. It's just really about the neck right now
00:02:24Good and then back to the top over to the left side. It's just about the neck
00:02:30Good, and then back to the top
00:02:32Bend to the right. It's just really about the neck right now
00:02:36Good and then back to the top over to the left side same thing over here
00:02:42Don't lose your posture. Don't lose that nice strong stance that you're in
00:02:46Good, you can even drop the head down and go back and forth a couple times if you like
00:02:51Don't roll your head back. That's sometimes tricky for folks
00:02:54If it's not for you, then rock on do what you need to do, but nice and slow
00:02:59back and forth
00:03:00Good everybody
00:03:02Good. All right. We are done with that neck stretch. Here we go
00:03:06Inhale both arms up
00:03:07Nice and tall clasp the hands
00:03:10and drive the hands
00:03:12to the sky
00:03:13and reach up
00:03:15Good, you can even go back a little bit here if you like for a moment tilt your pelvis toward me
00:03:20And I will toward you and then off to the right
00:03:24Good
00:03:26Reaching over to the right and breathing. Let me hear ted breathe
00:03:30Good nice, man
00:03:32Nice now back at the center for a second connecting the flow over to the left side
00:03:38Nice missy. I can hear you breathe melissa. I'm, sorry
00:03:42nice
00:03:43good
00:03:44and
00:03:45back to the top again
00:03:48Good and now exhale down forward down hang down
00:03:54uttanasana forward fold
00:03:57And you're just chilling here you can
00:03:59Dangle the arms down if you like you can fold the arms don't lift the head up and look at me though
00:04:03okay, and what I want you to do is
00:04:06Just drop the crown of your head down toward the floor
00:04:08You could even bend the knees here a little bit if you want more of a stretch. It's kind of a different stretch
00:04:13All right, don't force those hamstrings to do too much too soon
00:04:18And all you're doing is breathing everybody good
00:04:21And
00:04:24You're chilling and you're breathing and you're getting ready
00:04:28All right, relax the hands
00:04:31Begin to come up
00:04:33Nice and slowly part way up and then clasp the hands behind you and fold forward
00:04:40Now I need to come up part way because when i'm down like that I cannot clasp my hands
00:04:44I also need to bend my knees here a little bit
00:04:47If you can bring your palms together great if you can't don't worry about it
00:04:51Now ted as good as he is at yoga. His shoulders are a little bit tight. So you see his hands. They're kind of far apart
00:04:55That's fine
00:04:57Good missy to melissa same thing
00:04:59Shauna, she's the gumby woman for the day palms together. So nice
00:05:04Great and release the hands
00:05:07Good
00:05:09Nice everybody and now begin to slowly carefully
00:05:13roll up
00:05:15Nice and slowly
00:05:17Chin comes off the chest
00:05:19Last but not least
00:05:21Good
00:05:22and now
00:05:23Let's do some arm circles
00:05:26Let's get those shoulders ready
00:05:28That's really nice
00:05:30Oh, yeah, five or seven whatever six is a good number two
00:05:34I don't know what number i'm it doesn't really matter because i'm not
00:05:37Caring about being a perfectionist i'm doing what I need to do other side
00:05:41How we doing back there boys and girls?
00:05:44Great smiling already. Let's see if she's smiling later. That's what i'm worried about good everybody
00:05:49Good shake that out. All right, let's do some
00:05:52flappy arm action
00:05:55Very good
00:05:57Yeah, get a little bit more movement in the upper body. There it is. Good
00:06:02All right, boys and girls
00:06:04Here comes our first sun salutation
00:06:07Sira namaskar
00:06:09Hey, are we ready?
00:06:10All right, everybody take their position
00:06:12You two at home
00:06:15Hands at prayer
00:06:16Nice and slow first time we're going to break it down inhale up
00:06:20Reach up bring the palms together if you like
00:06:22Arch the back a little bit good and exhale forward
00:06:26And hang down
00:06:28Good
00:06:29Get as low as you can bring the nose right to the knees good
00:06:34inhale up
00:06:35part way
00:06:37And the first time now just step back
00:06:40Into plank now here five slow push-ups
00:06:45Connecting the breath to the movement. Everybody can go ready elbows pinching my side
00:06:50And coming up
00:06:53Good
00:06:56Can you control the motion nice strong core
00:07:02And breathing
00:07:04Good
00:07:07On your fifth and final one
00:07:09Drop down thighs on the floor. Come on up to cobra
00:07:14Good now, why is cobra different than say upward dog? Well
00:07:19You can see sean here
00:07:21Chest back chest up thighs on the ground fingers spread nice arc looking forward. Nice
00:07:29Good ted's now looking right. We'll look left a little bit work that neck
00:07:33Good
00:07:35Everybody hanging out right there
00:07:37Good job. Everybody's different ted's a little bit lower sean a little bit higher
00:07:40Our bodies are different. So the movement's different as well. Good now from here. Come on up
00:07:48And in to child's pose
00:07:53Separate the knees have a seat five full gorgeous breaths right here
00:08:03I
00:08:14Want to hear you breathe
00:08:20Nice everybody
00:08:26On that fifth and final breath begin to come out
00:08:30come forward
00:08:32Tuck the toes
00:08:35Downward dog
00:08:37Now pedal the feet but don't go quickly here. Just spend some time with one foot
00:08:43Then the left
00:08:46No rush now, let's check out ted here in his downward dog got a fairly straight line fingers are spread
00:08:51Notice the index fingers are parallel. That is great at home. If you can't see that just hear what i'm saying
00:08:58Extend the body drive the sit bones nice and tall drive the heels to the floor always breathing always settling
00:09:05Nice ted. Good job. Sean looking good. All right, everybody
00:09:13Good work now coming out of downward dog
00:09:17Here we go up on the toes up up up
00:09:20And then step up
00:09:22Inhale up to flat back
00:09:25Good all the way down and nice everybody reverse that swan dive all the way up
00:09:34Reaching up we're gonna pick up the pace now everybody exhale the prayer
00:09:40Inhale both arms up we broke down the first one and now we get busy exhale down
00:09:47Inhale up exhale step or jump back
00:09:52Upward dog
00:09:56Keep the flow
00:09:59And downward dog everyone good hang here for a beat or two
00:10:05Three to five breaths right here arms are straight
00:10:14Downward dog heels to the floor legs are straight way up on the toes
00:10:19And now jump on up
00:10:21Inhale up head up back is flat exhale down reverse that swan dive all the way up
00:10:29Reach up palms together exhale the prayer. Let me hear that breathing inhale up
00:10:40Exhale down everybody let's check everybody out
00:10:43Good
00:10:44So go through that vinyasa just as you are stepping or jumping back
00:10:49Nice flow you're in chaturanga now upward chest is back shoulders back fingers spread nice work missing modification
00:10:56No, push-up in between good. You're here
00:10:59Now here in downward dog beautiful shana nice straight lines
00:11:03Fingertips up the arm great terrific sit bones going skyward
00:11:07Press the heels down chest down to your toes sit bone trying to create a little arc in the back here like ted nice
00:11:14Good up on the toes
00:11:16Float the feet up or just step the feet up nice inhale part way up fingertips on the floor
00:11:22Nice work everybody and exhale down fabulous still warming up. Good. Here we go again. Inhale both arms up
00:11:30Reach up palms together arch back good exhale the prayer
00:11:37Again last time here we go
00:11:39You should be warm. I can feel the beads of sweat beginning to reach the surface of my flesh
00:11:45Good inhale up and then exhale down. Here we go. Last one
00:11:51Float and upward dog got to engage the core get a chaturanga nice everybody in downward dog
00:12:01Last time here five gorgeous breaths
00:12:06Extending the arms spreading the fingers
00:12:09Driving the chest down sit bones skyward
00:12:14Turn those toes in heels out slightly
00:12:23Let me hear you breathe now good up on the toes everybody
00:12:27Float the feet up nice soft landing good
00:12:31Inhale part way up exhale down nice from here
00:12:37Inhale all the way up
00:12:40Good exhale
00:12:44Here we go sun salutation b sir namaskar b exhale and chair pose
00:12:52Good, so we're going to be here for a full 30 seconds everyone. So what's happening?
00:12:57Ankles together. You can see ted here lifting his toes putting the energy back in the heels knees together arms up straight
00:13:04The face is calm. Nice. Everybody else fingers spread here
00:13:08Good sean as you can see those toes are up. She's about to fall backwards. Perfect
00:13:12A few more seconds everybody ted is smiling. He must be happy. That's good
00:13:20A few more seconds everybody
00:13:25And now
00:13:29Folding forward inhaling up again good bend the knees float
00:13:36Go through your vinyasa
00:13:41Downward dog good whatever adjustments you need to make with the feet raise the right heel into the sky
00:13:49Good and now stay here for a little bit
00:13:53Foot up keep it up. I'm gonna be here for a couple of breaths. How much height can you get out of that heel?
00:13:58Driving that left one to the floor good up on the toe
00:14:02Now, let's bring the knee to the forehead
00:14:07And then
00:14:09Connecting the breath with a motion with a movement good heel back up in the air now bring that knee
00:14:15Over to the opposite elbow. Make sure the shoulders are over the wrists
00:14:18Hold that for a moment. You can straight the leg like hot shot teddy back there
00:14:22Good foot goes back up right foot goes up
00:14:26And over right knee right elbow
00:14:29And straighten the leg like ted
00:14:32Good leg goes all the way up
00:14:35And then now swing it through
00:14:39Turn the back foot down here comes the sweat warrior one
00:14:45Good and hold warrior one
00:14:50This is beautiful here because
00:14:52This he's trying to enjoy the process. He's in positions that aren't exactly
00:14:58comfortable
00:14:59Ted is looking up reaching up. You don't have to girls are looking forward
00:15:03Whatever your version is knee over the ankle bend that leg a little punk. There you go
00:15:07Nice he's having fun. All right, and here we go
00:15:13Breaking that first one down
00:15:16Good everybody
00:15:17Bring the hands down
00:15:19Good hands to the floor lift that heel off the floor
00:15:23And now go through that vinyasa up you go
00:15:27Shoulders back look up nice push up or not
00:15:31Go over the toes
00:15:33Good everybody from here
00:15:36Big breath left leg up in the air
00:15:39Good, let's check out
00:15:43America's most flexible woman
00:15:45Now if you don't have this kind of height in the foot, no big deal
00:15:48That's pretty awesome, right? Nice job. You can go toes to the air flex the foot or ball the foot. It's all good
00:15:56nice
00:15:58Now beautiful bring that knee to the forehead
00:16:01Good
00:16:04All the way in shoulders over the wrists point the toe if you like and up you go
00:16:10Good now cross it over
00:16:14Knee left knee right elbow. You can straighten the leg if you want to
00:16:18And back up it goes you're heating up now everybody good over you go
00:16:23left knee left elbow
00:16:26straighten
00:16:27And then back up
00:16:29Good now swing it all the way through foot on the floor back heel down
00:16:37Warrior one
00:16:41So you're fighting
00:16:44Bring a hip this way. So your hips are fairly square. You can see ted see what he's doing. He's just playing, you know the body
00:16:52Uh works in mysterious ways. So he's not frozen in this position hoping that he gets it that way. He's using his breath
00:16:59He's kind of finagling the motion making sure the knees over the ankle
00:17:02Good everybody shauna. Not a problem over there
00:17:05Good work. Everybody reach up look up if you like
00:17:10Good
00:17:12And bring it down
00:17:15Foot goes back
00:17:18Chaturanga up through your vinyasa
00:17:21nice
00:17:22Push up or not
00:17:24Make sure it flows
00:17:26Here we go good hang out here
00:17:29three to five breaths
00:17:32Use your towel drink your water
00:17:35We're chilling
00:17:37That was the breakdown and we're gonna get busy everybody
00:17:41Good straighten those arms drive the heels
00:17:46One more breath
00:17:48Up on the toes. Here we go. Bend the knees up you come
00:17:53Inhale up
00:17:56Exhale down
00:17:58Inhale bend the knees chair pose
00:18:02Good stand up
00:18:05Hands to prayer
00:18:08Inhale both on both arms up
00:18:11Here we go. We're gonna do a single double triple. You'll see what that is. Oh, you'll hear what it is. Exhale down
00:18:17Inhale up to flat back. You know what that is good
00:18:20bend the knees
00:18:22Jump back upward dog
00:18:25Good do that push up
00:18:29Downward dog good everybody
00:18:31Here for a beat float that right heel up
00:18:35Good swing it through
00:18:37Turn the back heel down warrior one
00:18:42Reach up look up exhale down connecting the breath and the motion
00:18:46Back to plank going through that vinyasa
00:18:50Good chest up
00:18:52Do the push up everybody if you want or you don't have to
00:18:55Downward dog good inhale that left leg in the air
00:19:00Good swing it through
00:19:03Place that foot between the hands back heel down warrior one
00:19:07Reach up
00:19:09Good exhale down
00:19:13Plank do that push up to upward dog nice everybody going through the vinyasa downward dog
00:19:20Downward dog good hanging out and downward dog. Very nice for a moment
00:19:26I'm hearing little groans three to five breaths here. Nice
00:19:33There's our single
00:19:36Deep breath up on the toes
00:19:39Here we go. Bend the knees
00:19:42Float it up
00:19:44Inhale part way good bend the knees
00:19:48chair pose
00:19:50good
00:19:51Stand up exhale the prayer
00:19:54Inhale both arms up here comes our double everybody
00:19:58Cheer pose hang down
00:20:01All the way down good
00:20:03Inhale up exhale float our step back
00:20:08Upward dog going through your vinyasa now good
00:20:14Excellent everybody good float that right heel up
00:20:18And swing it through back heel down warrior one
00:20:26Good exhale down
00:20:28Back to plank all the way to the floor
00:20:32upward dog
00:20:34Push up or not
00:20:36Downward dog left side. Here we go left heel up
00:20:40Swing it through take your time. Turn that back heel down connect the motion
00:20:45With the breath good reach up
00:20:48Exhale down
00:20:50Again vinyasa upward dog
00:20:56Nice
00:20:57Here we go right side
00:21:00Float that heel up into the air
00:21:03Swing it through
00:21:05Turn the heel down back leg straight and strong knee over the ankle drop as low as you can
00:21:10Good and exhale down. Let's see that left side everybody. Here we go
00:21:15Round two second side, so
00:21:18Chest up ted nice
00:21:20Push up if you want to beautiful
00:21:23Good float that left heel as high as you can swing it through
00:21:26He's up on his fingertips that helps to create some clearance back foot down
00:21:30Look at the breath reaching up palms together. If you'd like you don't have to that's ted style good
00:21:35Nice great. Nice dude
00:21:38Fantastic. All right, shauna. Let's see it
00:21:41Let's see it good come out that's two of two
00:21:45Holding that downward dog three breaths here everybody
00:21:49missy
00:21:51You got the super duper long mat here. Nice
00:21:54That way nobody infiltrates your zone
00:21:57They don't creep up on you in class
00:21:59Nice, so you see what happened there? We did a single that was the double
00:22:03We're going to the triple next so the sweat should start flying
00:22:06All right
00:22:08So while you're hearing downward dog you have choices you can go into child's pose here hit the pause button if you like
00:22:14Or stay with the team. Here we go. Get up on those toes
00:22:18Nice float those feet
00:22:20up to the hands
00:22:22Good
00:22:23Hanging on down good inhale halfway up
00:22:27Exhale drop the butt bend the knees chair pose
00:22:31Stand up
00:22:33Hands to prayer nice work everyone inhale up here comes the triple
00:22:37Reach up look up good exhale forward hang all the way down
00:22:42Nice, everybody good collapse up on the fingertips flat back nice
00:22:46And then palms on the floor
00:22:50Try to run the upward dog
00:22:52Good, you should feel the flow here
00:22:55Basically the same motion over and over again make the adjustments with the hands, right?
00:23:00foot up tall swing it through
00:23:04Where you want
00:23:07Mm exhale down match the feet in the back all the way to the floor
00:23:14Up good push up in between if you like you don't have to downward dog left one in the air good swing it through
00:23:23heel down
00:23:25Lower your one
00:23:26Good and then down we go
00:23:29Great everybody foot goes back
00:23:32chaturanga
00:23:33upward dog
00:23:35Keep the flow and the breath
00:23:38Good right leg in the air
00:23:41Swing it through
00:23:43Back foot down
00:23:45Lower your one
00:23:47Good exhale forward nice shana
00:23:50back
00:23:52Do your vinyasa nice elbows close to your body brilliant. Great job. Nice
00:23:56No, push up in between. No. Thank you
00:23:59Here we go left leg up
00:24:01Good height swing it through your body is opening up getting stronger breath is deeper connecting to the movement with the breath
00:24:10fantastic find the flow
00:24:13Be in the moment enjoy the journey add a smile. It's all good
00:24:17Nice everybody. Here we go. The girls are out ahead of ted. They're moving too fast for ted
00:24:23Good now right leg up bring it through
00:24:26Here we go
00:24:27This is the third one ted or the second one third one third one. Look how fast we're going nice arms down
00:24:31You're breaking that sweat now, aren't you a little bit good?
00:24:34Here we go. Nice last one
00:24:37Upward dog chest up shoulders back on top of the feet ted has that push up because he thinks he has muscles
00:24:42Good float it up. Nice swing it through
00:24:45Nice, dude back foot down
00:24:48Final one reach up nice and tall
00:24:50Good everybody
00:24:53Back to playing
00:24:55Here we go
00:24:56last vinyasa
00:24:59Good everybody this downward dog
00:25:05Good drop the knees
00:25:09Spread the knees child's pose five breaths everyone
00:25:13So, how'd you manage i'm assuming that the sweat's starting to rise now
00:25:18All right
00:25:19We have our first standing sequence
00:25:22a little crescent pose action
00:25:24Party get started here in a few more breaths
00:25:27Pause if you need to hydrate if you need to towel off if your mat's starting to get slippery
00:25:31You can put a towel down just like this
00:25:34Especially if your hands are wet and the mat is wet
00:25:37All right
00:25:42The kids ready to rock here we go everyone
00:25:47Downward dog so curl the toes
00:25:50Spread the fingers drive the heels beautiful everybody
00:25:54nice
00:25:56So good work a couple breaths
00:26:02Nice
00:26:03Good now raise that right leg up nice and strong heel to the sky
00:26:09Good swing it through keep the back heel off the floor. We're in crescent now back leg straight knee over the ankle
00:26:16And come on up
00:26:18reaching up
00:26:19Good
00:26:21Good everybody. Let's see you shone up a little bit taller. Yeah. Yeah. Yeah. Nice
00:26:26We got different styles here. Like we got the fingers up. We got the hands together. We got look up guy
00:26:32Now you're gonna lean out
00:26:34Good
00:26:36Nice everybody lean out make sure nice and straight from your fingertips all the way through your heels
00:26:40You're just leaning out your chest isn't on your on your thigh. Good
00:26:46Now flow it up putting that energy in that front leg warrior three
00:26:51Warrior three you can bend that front knee a little bit if you need to you're trying to raise that back heel
00:26:55So high as you can trying to keep that back leg straight
00:26:58You can sweep your arms behind you any three of you want to volunteer for that one?
00:27:02Shawna wins. She did it first
00:27:04Good now arms out to the side reaching out in both directions opposite directions from here
00:27:08Everybody you're going to just float that right hand down
00:27:12Into half moon pose good
00:27:15You can keep your eyes on the floor at first at the if you want to start to look up. That's great
00:27:19But as you can see here
00:27:21Ted's leg parallel to the floor
00:27:23His hip is open that right fingertip is on the floor and the other hand is reaching up skyward
00:27:29Chest is open that is huge. If you need a yoga block like missy back here. You just grab your yoga block
00:27:34Open up the chest. She prefers not to look up. That's okay. She's doing the modification nice come back to warrior three
00:27:41Good
00:27:42Good hold that for a moment
00:27:45If you struggle if you stumble you find it again
00:27:48Good you're here arms out and now reverse half moon everybody fingertips on the floor
00:27:54Keep that height in the leg reach that arm up nice and tall
00:27:58good
00:28:00So reverse half moon the same thing as half moon, but you're just bringing down the opposite hand
00:28:05It's a twisting half moon. Also another thing to call it so you can see ted here legs straight
00:28:11He's turned the opposite direction still breathing reaching and looking up
00:28:15If you need a block take it all right fight for that height in that leg good shauna nice contracting the glute
00:28:22Fantastic good release that
00:28:25Good and now time for standing splits so hang all the way down bring both hands to the floor
00:28:32You can even grab
00:28:34That right leg with the right hand and draw your nose into your shin
00:28:38All right, very nice shauna's uh got both hands on the floor legs super high standing split
00:28:44This is what it really looks like when you're doing a full standing split good while you're here
00:28:49You're struggling you're working to hold this crazy position and you're breathing. All right, everybody start to come out
00:28:55We're gonna do some crunch raises here. Here we go. So watch this now
00:28:59Everybody your foot's up in the air
00:29:02Here's what we're gonna do i'm going to bend my right knee and my left come all the way down
00:29:08Crunch and do a little mini squat then that left leg goes back up in the air now i'm in standing splits again
00:29:14That's one we're gonna do five. So bend both knees the left one stays off the floor
00:29:19back up
00:29:20That's two nice everybody bend both knees draw that knee right to the forehead and back up
00:29:26These are tough take the break if you need them good. I believe this is number four
00:29:30Nice job. Try to keep your whole foot in the floor if you can use that ankle good and one more time
00:29:36Bring it all the way all the way in and back up to that standing split
00:29:41Fantastic now bring that foot down hang forward
00:29:46Shake out that leg that was doing all that work up in the air nice
00:29:51Start to shake that out. All right
00:29:53A lot of energy in that leg. So now you're chilling you're hanging out a little bit
00:29:58Enjoy that now begin to squat down. You can keep your feet right where they are
00:30:02But if it's more comfortable to turn the toes out a little bit, that's fine
00:30:05All right, we're gonna go into crane here. This is pre crane prep, but you're gonna come up hands to prayer
00:30:12How y'all doing good nice and low
00:30:15Team looks good. All right place those hands on the floor
00:30:18All right. So now
00:30:20Put a lot of energy in the hands. You're going to begin to place the knees on the triceps
00:30:25Some people like it high some like it low
00:30:27all right, if your hands are slippery grab a towel, I mean if your knees and
00:30:32Triceps are slippery grab a towel and you can just kind of get up on the toes
00:30:35Get up on the toes a little bit do one at a time. Come on up put the energy in the hands
00:30:41And chill out if you fall you tumble that's part of the process
00:30:44All right, but the shoulders have to be over your hands
00:30:48i'm showing here she's
00:30:51Get up on those toes a little bit good
00:30:53So she's in the early stages right she's probably got about 95 percent of her weight here five there
00:30:59I don't think she wants to stumble on television
00:31:01So she's not going to go all the way up. You can play with it though
00:31:04Next time nobody cares if you fall it's a good thing when you're done. Come on out
00:31:08Good
00:31:10And then step back downward dog, here we go we're gonna do it again on the left side
00:31:17Beautiful everybody spread the fingers make it pretty
00:31:19Good here we go left legs up nice and tall reach it up high good swing it through
00:31:26Again crescent pose on this side back leg straight chest up knee over the ankle reach up
00:31:38A couple breaths here you want to own this good now lean out don't collapse the
00:31:43Chest on the thigh and now from here come on up warrior three
00:31:50A couple breaths everybody
00:31:53Bend the knee if you have to
00:31:55Good arms can sweep behind if you want to
00:31:58Now arms out to the side
00:32:01From here begin to find the floor with those
00:32:03Move that left hand. All right
00:32:06Use that yoga block if you need it open up the hip open up the hip
00:32:10Yoga block if you need it open up the hip open up your chest reach your hand skyward and begin to look
00:32:17skyward
00:32:19Your job is to chill out
00:32:22Hang out fingertips left hand on the floor right fingertips skyward looking up to the thumb of the right hand
00:32:30Good everyone good now come back. Here's a tricky balance part back to warrior three
00:32:38Good arms behind arms to the side
00:32:41Arms in front now everybody arms to the side right fingertips on the floor
00:32:46And we're gonna
00:32:48Do a little twisting
00:32:51Half moon
00:32:54Or reverse half moon, it's probably the appropriate that would be a more appropriate correct head
00:33:01Say again
00:33:08Not really
00:33:09Yeah, i'm good at pull-ups, but I want to introduce this nice missy feel a little adjustment. You okay there if I went away
00:33:16Nice everybody now back to warrior three
00:33:19for a second and then
00:33:22standing splits everyone
00:33:25Good so own that standing split for a second everybody
00:33:29Good now, here we go our little crunches. Are you ready? So you're going to bend that both those knees down for one
00:33:37Back up you go
00:33:39Down for two, can you get your forehead right to your knee and then up
00:33:45Down
00:33:47again
00:33:49And up there's three good. Here's four contract it all
00:33:56again
00:33:59Five and up
00:34:01Hmm bring the feet down hang down shake that left leg out beautiful everybody and hang on down
00:34:15So here we go you get another opportunity here in squat pose at first working on the hips a little bit
00:34:22Opening up now you have some options ted's going to show you how to go full tilt
00:34:26Everybody else play with your crane. We're going to take we're going to be here a few moments
00:34:31All right, so
00:34:32I'm going to show you my best move everybody at home
00:34:36Here's your crane
00:34:38Now here's a little move that i'm working on. We'll see if I pull it off
00:34:42right leg out
00:34:44And bring it in
00:34:47Left leg out
00:34:49Bring it in a little headstand and back to grain or back to squat for me
00:35:01All right, you see so sean is hanging out nice
00:35:08Toes on the floor
00:35:11Buddy's helping you there it is. Normally you don't have buddies helping you. Nice. See a little moments of it brilliant great
00:35:21What sean is doing there is really fantastic right because you're learning how to distribute the weight from the feet to the hands
00:35:29Ted's down in child's pose. You can even hang out in downward dog here if you're feeling tough and you don't need this
00:35:33I don't mind that that's a resting pose for some people
00:35:40After child's pose time for downward dog here comes our second sequence boys and girls
00:35:47Nice
00:35:54Nice all right. So everybody here we go float that right heel to the sky
00:35:59nice
00:36:01Come on up place that foot on the floor. Turn the back foot down come up to warrior one just for a moment
00:36:07Good
00:36:09Open up warrior two
00:36:12Warrior two. I want you to settle
00:36:15Ted's making adjustments
00:36:17Good
00:36:19And what's another hand option warrior two?
00:36:22Yeah, receive the energy from above
00:36:25Right also opens up your shoulders, right? Good. You want to be here for a little bit?
00:36:30Let's see. Look at that. She does
00:36:3290% yoga look at the definition of the muscles in her body and she gets this from yoga
00:36:38How about that?
00:36:39Nice. So shauna drop down a little lower and push that foot back a little bit
00:36:44Make sure this foot is square like that
00:36:47Yep, i'm keeping you here longer
00:36:49shoulders over the hips
00:36:52Nice good turn the palms down now. Here we go
00:36:57Good everyone so from here reach out
00:37:01Right angle pose for our first lunge come on up and number two
00:37:08Good
00:37:10Nice now three
00:37:12Good, come on down. You can go fingertips. You can go palm of the floor as long as your chest is up
00:37:17Great. Nice number four, I believe
00:37:20Good work. Everybody reaching down
00:37:23Nice last but not least
00:37:26Extending out number five
00:37:29And come on up
00:37:31Good now
00:37:32Back to warrior two for just a moment straight in the front leg
00:37:37Triangle pose reach out reach reach reach place the hands on the foot inside outside. Whatever your flexibility will allow you to do
00:37:45Good shauna if you're gonna go there. I want to see your chest open a little bit more
00:37:49There good your hands on a better spot. Nice everybody
00:37:53You see missy
00:37:56Missy's using the yoga block
00:37:58So what I did there with shauna was I had her open up her chest
00:38:02All right, so that she would be in a better position so she wasn't bent forward. All right, everybody come back up
00:38:10Good back to warrior two bend the knee now reverse warrior
00:38:14good
00:38:16Bend that knee more that front knee
00:38:18Get that arm as close as you can to your chin looking up into the eye of the elbow inside the elbow
00:38:24Good
00:38:26Good now from here, let's go for the wrap nice and low the upper arm
00:38:32Right is grabbed by the lower arm
00:38:36All right, everybody if it's got to be fingers go fingers if you want to stand
00:38:40Here's the modification watch missy back here
00:38:44She's reaching around grabbing the thigh
00:38:47Now grabbing the thigh with one hand and resting her elbow on the other one
00:38:51Shauna fight that balance nice job focusing breathing fantastic. Hang there for a couple breaths
00:38:58Everybody come back down
00:39:01into a deep lunge
00:39:03Lift the heel off the floor and rest the elbows
00:39:07Onto the floor make sure the knees over the ankle you can even push the foot to the outside of the mat
00:39:12Let's see if ted made that adjustment. Oh, he did
00:39:16Now this is called runner's lunge everybody drop that pelvis as low as you can back leg pretty straight though driving that heel behind
00:39:23Fantastic like I have to correct you dude
00:39:26Nice everybody
00:39:28Breath or two here and now bend that back leg onto the floor and straighten the front one
00:39:35I'll get here so you guys can see me better
00:39:40All right
00:39:41So now that leg is straight shauna's gonna go into her splits
00:39:45Clean up her sweat first reach up. Nice job
00:39:48Hang out here. You can also use a yoga block boys and girls can put it right there
00:39:53Helps you get a little bit of depth you see that
00:39:56Nice and just kind of move and feel what that feels like
00:40:00Nice everyone looking good
00:40:03One more breath here
00:40:06And when you're ready
00:40:08Begin to do your best coming out of that. All right, good
00:40:15And now you can go for the balance move like ted or you can go back to your
00:40:20Nice simple deep lunge. You can see what ted's doing here advanced folks
00:40:25Right, he goes from that lunge dipping that right elbow under the thigh
00:40:30And coming up and from here he'll float right to chaturanga watch
00:40:35Boom everybody's in chaturanga at that point
00:40:38upward dog
00:40:39Take your time. No rush
00:40:41And then downward dog
00:40:43And guess what? We have another side
00:40:46everybody
00:40:48Good so own this here breathe a couple times simple beautiful downward dog
00:40:54Downward dog
00:40:57You need child's pose here great time to take it
00:41:03We're into that third breath, let's do that left side. Here we go left leg up nice and tall
00:41:12Good all the way up turn the back foot down warrior one first
00:41:20Come on up open up warrior two
00:41:24You see the foot adjustment here between warrior one and two warrior ones there
00:41:28Warrior two good. You want to make sure that the heel of the left foot lines up with the arch of the other foot good
00:41:35Settle in warrior two
00:41:36Here come our lunges. Are you ready?
00:41:39extend out
00:41:41And down for one
00:41:43Back to warrior two
00:41:47Use the weight in both legs back leg and front leg back nice lunge right ankle pose
00:41:54That's two you will feel a burning sensation in that front leg. There's three
00:42:00Come back up strong using your core to come up every time nice reach down
00:42:05Nice, there you go. That's four
00:42:08Come on up
00:42:10Beautiful and then last but not least
00:42:13There you go
00:42:14nice job
00:42:16Come back up
00:42:18Here we go. Enjoy straightening that front leg reach out as far as you can to me. I'll reach to you
00:42:25And triangle pose good
00:42:28Now ted he's more concerned about being open
00:42:32Than he is putting his fingers on the floor
00:42:35So he could put his fingers on the floor, but he wants to keep that open
00:42:39All right
00:42:40Good shauna turn those toes front a little bit. Nice. Let me see chest up chest up reach up good
00:42:48From here keep the leg strong arm straight and come back up
00:42:51Up
00:42:53Good drop into warrior two as low as you can and reverse warrior everybody
00:42:59Good
00:43:01Make sure your kneecap is lined up with that second toe right next to the big toe
00:43:07Good right arm is resting on the back leg, but not putting a lot of pressure back there. Good everybody nice
00:43:13Now let's go for the wrap warrior two
00:43:16Down you go
00:43:18So here's the modification everybody
00:43:21So here I am my lunge. I'm gonna take my
00:43:23Hand i'm gonna reach around I need help
00:43:26Good
00:43:27I'm gonna put the hand on the thigh
00:43:30And rest and open up my chest
00:43:33Good
00:43:36Fantastic otherwise when it comes to reaching down the lower hand grabs the wrist of the upper hand
00:43:44Good
00:43:48Nice job focusing breathing fantastic hang there for a couple breaths everybody come back down
00:43:56Move that left foot out
00:43:59Elbows down
00:44:02Back leg straight runner's stretch runner's lunge runner's stretch good everyone
00:44:08Good
00:44:11So ted's got slippery elbows he's putting that towel down nice man
00:44:15Good
00:44:16from here
00:44:18You begin to drop that back leg straighten that front one
00:44:22And go into splits here
00:44:25I'm a little bit more open on this side
00:44:27Here's my lame attempt at a split
00:44:30I put the block here like that, right?
00:44:38So
00:44:40I'm not split
00:44:42perfect
00:44:44But that doesn't quite do it for me. So i'm here
00:44:47All right. I've got the block here for support. I can do the fancy showing the hands up thing
00:44:54Good
00:44:56nice
00:44:57And begin to come out
00:44:59You're in that lunge again everybody you can go back to that lunge
00:45:03runner's lunge
00:45:05or you can do the
00:45:07Extreme move that ted's doing reaching underneath
00:45:11All right
00:45:13straightening that leg
00:45:16And coming up not pretty but
00:45:20I don't float back as well as ted upward dog enjoying the journey nice
00:45:28I gotta go to ted's class more often
00:45:31And back to downward dog now if you need child's pose here
00:45:35I'm cool with that
00:45:36This stage of the game. I know you're feeling it
00:45:40Ted's going to child's pose
00:45:44Everybody settle into child's pose
00:45:48Good work boys and girls
00:45:51We're getting back to yoga basics here with x2 yoga, right?
00:45:55Just the good stuff just the flow. We're gonna work our abs now. You kids are ready to rock and roll
00:46:00Yogi bicycles one minute everybody on your back. Here we go
00:46:04So
00:46:07We're all gonna start in three
00:46:10Two here it is
00:46:12Left knee in
00:46:13Right elbow now take that leg and straighten it
00:46:17And make the switch
00:46:19And straighten it
00:46:21And make the switch
00:46:23and straighten
00:46:24So it's kind of a bicycle meets fifer scissor twist
00:46:28Got it. So extend the elbow far away straighten the leg bring it in bent
00:46:33Then straighten it into the air
00:46:35Then drop it down straight as the other one comes in bent then straighten that if you can make contact elbow to knee
00:46:41Great if you can't don't worry about it. We're going to be here for a minute. I don't want you to go fast
00:46:45I want you to connect each and every movement with the breath
00:46:49Nice
00:46:50Ted good job
00:46:52Contact. I love that flesh on flesh, brother
00:46:55Good job up in the air
00:46:57beautiful
00:46:59one minute
00:47:03Try to make it hard
00:47:05Great everybody. We're about the halfway point minute seems like a long time. I know
00:47:10Good. Let's see nice speed and pace as you can see over here knee comes in bent
00:47:15Then while it's making contact it goes up straight. This one comes in bent with contact straight
00:47:21Good job, everybody
00:47:23nice
00:47:24five
00:47:25four
00:47:26three
00:47:28two
00:47:29And one time for aberno on your backs
00:47:33Legs up. You can point your toes or flex them. Whatever turns you on. Let's go to the right
00:47:38Close the gap between your thighs and your waist hold it
00:47:42Now to the top
00:47:44over for two
00:47:46Good
00:47:48Nice everybody to the top over for three. Let's check out the kids
00:47:54To the top
00:47:56Over for four how low can shauna go before that shoulder comes up? Yeah, that's a nice location to the top
00:48:02over for five
00:48:04Good straighten those legs missy. There you go
00:48:08To the top
00:48:10Good over you go
00:48:12Nice, you see the distance between the ribcage and the thighs. He's not out here. He's in tight
00:48:17Good engaging the core up you go
00:48:20Nice and over
00:48:22Nice and over
00:48:25Good
00:48:26Holding seven come to the top
00:48:29And over last one five
00:48:32four three
00:48:34two
00:48:35One now while you're here legs are nice and wide
00:48:39Ready 20 reps hands together split leg reach crunch
00:48:44one
00:48:45two
00:48:47Three real height four
00:48:50Five legs are straight six point your toes everybody seven
00:48:55eight
00:48:56Nine make these count ten because this is it ten
00:49:01nine
00:49:03eight
00:49:04Seven here we go
00:49:06Six here the good ones five. How high can you go four shoulders off the ground three?
00:49:12two
00:49:14One nice pull those knees in
00:49:16It's backbend time welcome to your friend bridge
00:49:19But for advanced folks, this is brand new listen closely. So come up into bridge first
00:49:25All right, so you're up nice and strong place your hands
00:49:29Right next to your head on either side of your head. All right watch ted for this
00:49:33He's going to put the energy in his hands and his shoulders and gently place his head on the floor
00:49:38There's no pressure on his neck. A lot of you are going to stay right here
00:49:41This is far enough. All right with a lot of strength and power and wrist flexibility if you don't have it be careful
00:49:47Good terrific nice and you come up and you straighten as much as you can
00:49:52Good you want to make this a little harder you walk your feet closer to your hands
00:49:56Otherwise stay right where you are if you're feeling really good. You can raise one leg straight in the air
00:50:02Good now when you're coming out of here begin to pull your head out of the equation use your arms
00:50:06Don't forget that your arms have to be strong
00:50:09Come on down and from here you can pull your knees into your chest again
00:50:13Everybody good
00:50:16Excellent now we're gonna do that one more time bridge or wheel again
00:50:19If you feel exhausted and you feel like wheels too much
00:50:22Then please just do bridge or just lie there and put you pull your knees in like me
00:50:26You can hang out right here. All right, you can go back and forth. Here's a nice opportunity for a little happy baby
00:50:32If you like that, too
00:50:34All right, take care of the lower back. You don't have to do bridge your wheel three breaths here
00:50:38Sean has got the other leg up this time
00:50:40Great job
00:50:41And now after your third and final breath and you're coming out of wheel be super strong with the hands
00:50:48Tuck the chin into the chest
00:50:49And don't land on your head and then roll down nice and slowly good pull the knees in everyone
00:50:56Good job
00:50:57Excellent. Excellent. Excellent
00:51:00All right
00:51:02It's time for happy baby for the rest of you. I've already started mine
00:51:06And so what do you do raise the heels up to the sky
00:51:09Split them wide reach around the inside of your shins and grab the outside of your feet
00:51:16All right
00:51:17So that's a good thing you can roll side to side if you like
00:51:23All right, and then at one point just release the left leg
00:51:27And go for that
00:51:28half happy baby
00:51:30That means it broke it grew up in a broken childhood, I don't know what happened there mom was great dad was kind of a punk
00:51:36It's only happy half the time
00:51:40Go to the side
00:51:42switch sides
00:51:44Grab the other foot the left foot and straighten the right one out
00:51:48Very very nice. Everyone pulling that knee down towards the armpit. Other leg is straight foot up in the air
00:51:57Good
00:52:00Nice
00:52:01I'm gonna get sideways you guys
00:52:02Let's take care of that lower back for a couple of rolls tuck the chin round the back bring the knees in
00:52:07I like this one. Here we go
00:52:10Roll roll roll
00:52:11You can come all the way up to your feet if you like looks like that, right?
00:52:16Sometimes we do this and go into bow
00:52:18But not now
00:52:20Just rolling a couple more
00:52:23Oh, that's good my spine loves that now time for your pal the frog
00:52:29I like to pat up the knees. All right, so i'm gonna roll it over twice. I'm gonna be here 90 seconds
00:52:35All right
00:52:36Good now start way out first
00:52:39Make sure your lower legs are parallel if you want a little extra help take the hands and move the knees away from each other
00:52:45All right
00:52:47You've got a 90 degree angle back here. There's one and here's your second one upper body torso and then from here
00:52:54back
00:52:58So your only job here is patience and breath and
00:53:09Relaxing your face and your mind. That's all you need and you chill
00:53:1790 seconds seems like a really long time when you're in a position that doesn't feel very good, but
00:53:22How you doing missy i'm good good teddy
00:53:27So far so good. I can think of better positions than this
00:53:31Shawna shawna e super super
00:53:37All right, we're getting there a little over another 30 seconds
00:53:41So if you feel like at this stage
00:53:45You know, it's getting a little easier
00:53:48Stay in that position
00:53:50You know, it's getting a little easier stay there if you want or start to do the
00:53:57Adjustment get them wider because the idea here is that you want to improve at this like everything else
00:54:07And of course don't come forward that makes it easier keep pushing
00:54:12Push the floor away from you and driving your butt back
00:54:16Oh
00:54:19Come out of here
00:54:21going forward
00:54:23Nice everybody
00:54:24Now we got pigeon. We're gonna start downward dog first. All right, I like to start that way. So come around
00:54:32Spread the fingers good everybody. Here we go float that right heel into the sky nice and high
00:54:37Bring that right ankle right up to the left wrist and turn that right knee out
00:54:43Hips are square. You can stay here for a bit if you want
00:54:47Good
00:54:52Now one thing about yoga, but it's different than other kinds of workouts is that if you want to do it properly
00:54:58You have to do things where you're actually just sitting and being quiet in very uncomfortable positions
00:55:05You can just kind of hang out here or you can wiggle your way into it
00:55:08I wonder if ted's still wiggling chances are you done wiggling, dude
00:55:11Okay
00:55:15So a couple of adjustments he's going to make here's one that he loves to give me we've started everybody's in
00:55:23Nice
00:55:24I'll show you the difference between these three everybody
00:55:27now a pigeon
00:55:29His leg is off to the side here a little bit. So sometimes in class will come up to me
00:55:33You can do this yourself too and center the foot
00:55:36What does that do?
00:55:38It goes deeper right in deeper in the glute. Yes
00:55:41Now if you have any knee issues ted doesn't so he's fine here in regular pigeon
00:55:46Missy's doing what's called double pigeon
00:55:48So she's pulling her knees wide and placing her ankles
00:55:52Sort of on top of the knees
00:55:54Her hips are pretty open here. You should see me when I do this. It's a horrible. It's a terrible thing to view
00:55:59And shauna, well, she's made of gumby glue and things like that. So she's doing something called happy cow
00:56:05I don't it should be called mad cow honestly
00:56:08Because it's so tough
00:56:10Trying to make it look hard, will you all right everybody we're gonna switch right now other side so downward dog
00:56:19Good good good float that heel up swing it through
00:56:26Left ankle right leg right wrist and down you go
00:56:36And breathe into it
00:56:41And pick your
00:56:45Variety your version
00:56:50Move that leg into the center more if you want to feel that more in the hip
00:56:52Make sure the knee is outside of the body if you're in a traditional pigeon
00:56:57Asana
00:57:00Good
00:57:02And your job is to breathe and to settle and keep your hips square
00:57:05Let's see how everybody's doing now. Is that your tight side?
00:57:09Shauna or or what do you feel like?
00:57:11same
00:57:13They're both pretty comfortable
00:57:15Both pretty comfortable. Yeah, look at me and happy cow. You want to see this thing? Watch this
00:57:23All right
00:57:26Hey nice, that's that's the first I don't know what happened there
00:57:32Pretty good. Here's what's crazy
00:57:35I want to weep right now
00:57:37I want I seriously there's something in my hips that makes me cry
00:57:41My left hip right now. It's totally gonna sob
00:57:45All right, let's come out of that one
00:57:49Play with it though everybody. All right
00:57:52Here we go shoulder stands let's start in a forward bend first though before we get there everybody so
00:58:00Legs are out
00:58:02Sit up tall. All right hamstring time reach up
00:58:05Look up and then exhale over good and reach out
00:58:14About 30 seconds everybody
00:58:16Good
00:58:17Sean is flexible here great hamstring flexibility. I'm gonna turn up the volume for a little bit. You got that. Is that enough?
00:58:25Oh, what a show off
00:58:28Look at that
00:58:29That's because she's got monkey legs. Her legs are really short
00:58:34So
00:58:39Now if you're not that flexible everybody
00:58:42Missy's modifying. I mean you're she can go lower but the point here is
00:58:46She's got her hands on her shins her ankles. That's far enough
00:58:49She's just breathing over the course of time. What you do is if your hands are here you begin to reach for your toes
00:58:55Then you begin to reach toward the outside of your feet and then to your midfoot
00:59:00Down to your heel and then at some point you can actually grab your wrist on the other side
00:59:04Nice ted here. He's happy with that. But just you know, you're enjoying the journey man. It's not about being a superhero
00:59:11All right. Here we go. Everybody. Let's get no shoulder stands. Are we ready? So from here
00:59:16You're gonna put your hands by your side. You're gonna you're gonna roll up and come into plow first
00:59:23So here's plow. I don't want any extra pressure on your neck. So you guys go into it ted and shauna and we'll show you what
00:59:30Melissa's doing back here
00:59:33To take some of the pressure off of her neck. She's piled up a couple of towels on a couple of blankets here
00:59:39All right, her head is on the edge of the blankets and as she rolls her feet over
00:59:44The head comes off right so nice and comfortable supporting the shoulders
00:59:49Feet are overhead. You can support your lower back with your hands. Shauna's got hers down, but either one is good
00:59:54It's okay with me. It depends on how comfortable you are. It's good stuff
00:59:58All right feels good feels good, right I like this I tell you when I go to yoga class
01:00:02I break out the blankets all the time
01:00:04Now very carefully and slowly begin to raise one leg up
01:00:08followed by the other one
01:00:11Nice and tall so I beg of you, please do not put pressure. This is called a shoulder stand not a neck stand
01:00:18And there's a little kink in ted's armor here. I'm trying to get this as straight as possible
01:00:23he's good at other stuff he kind of sucks at this but
01:00:26Here's how you make adjustment you don't have a friend around come by like this
01:00:34Good dude, good
01:00:37Nice you see how he's straightened out. Who's your buddy?
01:00:41No pressure on your neck, right?
01:00:43Good and here you're nice and relaxed now begin to separate the legs nice and wide open them up
01:00:50Good toes down heels. Holy smokes
01:00:53Good
01:00:54Now for some of you
01:00:55You're going to begin to bend the waist here a little bit. All right
01:00:58So you're trying to get that going
01:01:00There good. I'm not messing up your world. Good now bring your feet together knees out
01:01:07Just like that
01:01:09Good work and you're chilling
01:01:11Hmm
01:01:19Great now begin to straighten the legs into the air nice and tall
01:01:24Good
01:01:25Bring the right foot down keep the left one up bring that one down over your head be aware of extra pressure on your neck
01:01:32Okay, don't you don't have to bring your foot to the floor. That's not the point
01:01:36And now the other one you can switch sides
01:01:39Just switch sides for a second feel that big split
01:01:45And then from there bend both knees
01:01:48On either side of your head if that's too much pressure on the neck just drop the knees
01:01:53On the forehead. I think melissa's got that going
01:01:57Good and from here
01:01:59very carefully
01:02:01with tons of control
01:02:03Contracting your belly
01:02:04Roll out at the same speed
01:02:07Good extend the leg out left leg out pull the right knee in
01:02:15Everybody roll out nice and slow and controlled
01:02:18Good from here pull that right knee in now take your left hand and place it on your right thigh
01:02:24Just above the knee
01:02:26Look to the right right arm goes out
01:02:29and pull across
01:02:32The goal here with your breath
01:02:35Trying to get the shoulder and the knee
01:02:37On the ground at the same time if you don't do it ain't no big thing
01:02:43See what ted's got going here is your shoulder close and then you go over and you help with the guy out
01:02:50With some breathing nice. He's smiling
01:02:55Good dude
01:02:58Excellent come out of that one straighten the right leg onto the floor pull the left knee in
01:03:04same thing here
01:03:06Good pull that knee into your armpit
01:03:09Place the hand on the outside of the thigh and pull it over arm goes out
01:03:13Look to your left
01:03:15Good shoulders down knee down
01:03:20Now what missy's done here I kind of like right she's giving herself a target
01:03:23I don't know if this was on purpose or not, but she's got her yoga block here
01:03:26So she has contact on something that way the shoulder opens up more nice strategy looks for anybody
01:03:32Great nail polish fantastic. What color is that?
01:03:36midnight blue
01:03:39Look at ted
01:03:40all that balance work
01:03:42By the way, ted's also a triathlete and a marathoner
01:03:46So, you know he does yoga so he can be better at those things and he does those things
01:03:50So he can be better at yoga
01:03:53Good dude. Nice. If you don't have somebody around to push you around then you're gonna have to fight for it yourself
01:03:59All right, everybody
01:04:00Time to release it's your old pal
01:04:03Shavasana
01:04:05Lay down palms up
01:04:08Separate the feet feet open up like the pages of a book to enhance the experience close your eyes
01:04:16Your job
01:04:19Is to breathe
01:04:22So
01:04:29While you're here, I won't talk too much
01:04:35Did you go into the sensation of each and every move did you breathe did you think too much maybe you did maybe you didn't
01:04:43Was your face relaxed is it relaxed now
01:04:48Remember every time you do yoga
01:04:51Connect the movement
01:04:54And the breath
01:04:57Add joy to the practice enjoy the journey and forget about perfectionism
01:05:04It doesn't help you with yoga
01:05:07Three deep breaths. Here we go
01:05:10Hold it at the top
01:05:15And let it go
01:05:18Ah
01:05:20Second time deep breath hold it
01:05:23Feel the lungs feel the belly now take in more on top of that
01:05:30With your voice let it go
01:05:36Last time deep breath take in more on top of that
01:05:47And let it go
01:05:54Reach the arms overhead
01:05:57Spread the fingers
01:06:00Flex the feet drive the heels away from you
01:06:03Big old stretch good nice begin to come back around pull the knees in roll to your right side
01:06:13And over you go
01:06:16Pull the knees in chilling relaxing breathing
01:06:31Now from here carefully slowly come on up have a seat keep your eyes closed
01:06:40You're sitting tall legs across
01:06:42You can rest your wrists on your knees or the back of your arms on your knees
01:06:49As you sit up don't force it don't work too hard
01:06:53Relax your jaw relax your face relax your breath relax your mind
01:07:04We're gonna do one ohm simple easy everybody take a deep breath
01:07:12And let it go
01:07:42So hands together namaste
01:07:52Enjoy the journey
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