00:22Bend your knees, inhale, lift your arms above your head.
00:28Exhale, fold forward and press your hands down into the floor.
00:33Inhale, lift your heart, exhale, plant your hands, jump or step back.
00:40Inhale, come forward, exhale, lower your knees, chest and chin, inhale, come into upward facing
00:48dog, exhale, come back to downward facing dog, inhale, lift your right leg up and open
00:55your right hip, bend your right knee and reach out through your right big toe.
00:59Exhale, step forward, placing your right foot in between your hands.
01:03Place your left knee on the floor, inhale, lift your arms up and interlace your fingers.
01:11Place your hands behind your head to support your neck and then open your heart.
01:17Exhale, bring your hands down to the floor.
01:19Bend your left knee, bring your left hand back to your left foot and gently pull your
01:25ankle towards your sit bone, opening up the front of your left thigh.
01:29Bring your hands down on either side of your right foot and then sit back on your left heel,
01:35extending your right leg.
01:37Inhale, come back up.
01:38Take your blocks and place your blocks on the floor on either side of your right leg.
01:42Slide forward into a split.
01:45Don't worry if you can't get all the way to the ground just yet, just go as far as you
01:50can.
01:51Inhale, lift your arms up, interlace your fingers behind your head.
01:57Exhale, tuck your back toes under, press your hands down into the blocks, stepping back.
02:05Bend your knees, place your knees on the floor.
02:09Sit back into a child's pose, extend your arms forward.
02:13Interlace your fingers, place the crown of your head onto the floor.
02:17Tuck your toes and lift your sit bones up above your shoulders.
02:21Lift your legs up into a headstand.
02:24If you don't have a headstand practice yet, don't worry.
02:27Just rest in child's pose and then separate your feet.
02:32Try and have about 90% of the weight in your arms and 10% in your head.
02:40Come back down, rest, and then repeat on the second side.
02:51To be continued...
02:57By the way, step up.
02:5994.5.4
03:00Memo
03:00Theiley
03:00With the
03:00lens
03:006.30
03:017.000
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