0:04 hello welcome to your sixty minutes open
0:08 I'd a moving meditation Bikram class we
0:10 are going to start with pranayama
0:13 breathing one of the most important
0:15 aspects to your practice setting and
0:18 sealing your practice when the brain is
0:20 quiet the central nervous system can
0:23 function more efficiently teaching you
0:27 to slow down gaining power over your
0:29 thoughts through optimal wellness
0:33 controlling that lifeforce through your
0:36 breath pranayama the process of
0:39 directing energy inward making the mind
0:42 fit for the detachment of the senses
0:45 starting with feet together heels and
0:49 toes touching we're going to lock the
0:52 knees control the thighs engage the
1:00 interlocked all ten fingers and placed
1:02 them under the chin
1:06 relax your shoulders stomach is in
1:11 eyes relaxed inhale lifting the elbows
1:14 up we're inhaling by the nose using your
1:15 throat fill the lungs
1:19 exhale by the mouth use the throat nose
1:21 and mouth only the passageway inhale
1:24 chin down press the chin into the
1:26 knuckles create lift in separation the
1:29 cervical spine exhale by the mouth six
1:32 seconds keep exhaling elbows touch at
1:35 the end inhale drop the chin until it's
1:36 parallel to the floor as you lift the
1:38 elbows up out of the way stretching up
1:41 crown of the head up exhale keep the
1:44 chest lifted no backward bending spine
1:47 stays straight hips heels knees locked
1:52 elbows touch inhale one two three four
2:00 five six exhale six five four three two
2:03 one elbows touch helping to relieve
2:05 irritability letting the mind calm
2:07 dropping all those thoughts out the back
2:09 of the head elbows up
2:12 exhale head back building focused
2:15 concentration for your practice
2:17 constricting the throat on the inhale
2:19 warms the air coming into the body
2:22 allows you to take longer slower inhales
2:28 and exhale push the head back as you
2:30 press the knuckles against the chin
2:32 creating more mobility flexibility in
2:34 the upper spine neck and shoulders
2:37 inhale head down stomach in coming up on
2:39 the last ones breathing deeper fill new
2:43 space inhale light positivity exhale
2:46 exhaled out exhale fear all the toxins
2:48 eliminating that carbon dioxide from the
2:50 body with your breath inhale head down
2:52 fresh nutrient-rich blood flow
2:55 stimulating creating more fresh oxygen
2:57 throughout the body stimulating the
2:59 central nervous system exhale let it go
3:02 and eliminate that metabolic waste keep
3:04 exhaling alkalizing the body from the
3:05 inside out
3:07 that's enough first set
3:10 feet together second set heels and toes
3:13 touching open the totes lock the knees
3:15 can track the thighs ten fingers
3:18 interlocked under the chin inhale start
3:20 to lift the elbows up stretching up
3:22 stretching those intercostal muscles
3:24 fill the lungs exhale push the head back
3:27 eyes open no backward bending stacking
3:29 shoulders hips heels all in one line
3:34 inhale head down one two three four five
3:37 six at your maximum until you feel dizzy
3:39 exhale lift the chin and push the head
3:42 back stretch the elbows forward away
3:44 from your head elbows touched parallel
3:47 to the floor inhale head down stomach is
3:48 in compression abdominal wall
3:51 decompression abdominal muscles second
3:53 in tighten it up hold it exhale head
3:56 back let the shoulders drop down as you
3:59 push the head back expanding and opening
4:01 the throat to the chest elbows touching
4:04 inhale head down knees are locked don't
4:05 forget about the lower body
4:07 feet flat weight in the heels thighs
4:10 engaged glutes engaged hips forward
4:14 exhale head back eyes open look back use
4:15 the nerve endings in the eyes to look
4:17 back further elbows touch but no
4:20 backward bending inhale second set a
4:22 little bit deeper the slower you go the
4:24 better you do lifting up out of the way
4:28 stomach in exhale push that air out of
4:28 the body
4:31 moving that carbon-dioxide alkalizing
4:34 the body less acidic elbows touch inhale
4:37 head down couple more here press the
4:39 chin into the knuckles warming the air
4:41 before it enters the throat inhaling by
4:43 the nose using the throat elbows up
4:45 exhale by the mouth again use your
4:48 throat h.a audible haa sound keep
4:51 exhaling elbows touch and then arms down
4:53 by your side that's enough
4:55 first postures Halfmoon with hands to
4:57 feet inhale the arms up over the head
5:00 interlock your ten fingers release the
5:03 index fingers thumbs crossed slowly bend
5:05 the body right left
5:08 getting that lateral stretch up and down
5:10 both sides of the body focus on
5:13 fingertips to the toes right left right
5:15 and left then when you're ready to stop
5:17 in the center readjust the hands palm so
5:19 they're touching like glue straighten
5:21 the wrist lock the elbows lock the knees
5:24 take a deep breath inhale stretch up and
5:26 bend the body up and over to the right
5:27 side of the room push your hips
5:29 immediately to the left so you feel that
5:31 left heel all the way to the left
5:32 fingertips stretching and opening
5:35 stomach is in left hip forward to hips
5:37 in one line right shoulder forward
5:39 opening up the chest like a flower petal
5:41 blooming stay here come down a little
5:43 bit deeper arms back with the ears chin
5:45 up neck is long invisible stomach and
5:48 exhale one more time push change slowly
5:52 come up left side take another deep
5:53 breath inhale stretch up touch the
5:55 ceiling and stretch the body up and over
5:57 to the left side of the room
5:59 waring them but warming up the spine in
6:00 this first posture increasing in flexion
6:03 from the coccyx to the neck activating
6:04 the central nervous system providing
6:07 quick energy and vitality flexibility to
6:09 the spine helping correct bad posture
6:10 toning and trimming the waist the hips
6:13 thighs the gluts change
6:16 now first backward vent take a deep
6:18 breath inhale breathing lift the chest
6:19 to take the pressure out of the lower
6:22 spine inhale stretch up don't forget to
6:25 breathe and now go back lower spine
6:27 middle spine whole spine backward bending
6:29 bending
6:32 look back look back with the eyes nerve
6:33 endings in the eyes connected to the
6:35 upper spine so where the is go body
6:37 follows always breathe you have to
6:39 breathe in order to bend without force
6:43 change slowly coming up arms with the
6:46 ears slowly hinge at the waist go down
6:49 front side let all ten fingers touch the
6:51 floor and then you can bend your knees
6:54 move the hips
6:57 shake the head relax the neck so you
6:59 turn from backward bending to forward
7:01 bending so please be careful lower spine
7:05 not quite warmed up fattest asana hands
7:07 to feet increasing blood flow to the leg
7:09 muscles in the brains more flexibility
7:11 in the spine the muscles tendons
7:13 ligaments of the legs lift your heels
7:15 grab your heels from underneath stepping
7:17 on all five fingers take a deep breath
7:20 pull and stretch your body down from the
7:22 lower spine objective touching stomach
7:25 on legs chest on these eyes open touch
7:27 your face on the legs below the knees so
7:28 from the side you look like a Japanese
7:31 ham sandwich no room for light or air
7:33 anywhere do not lose this keep pulling
7:35 isolate the bicep strength by lifting
7:37 the shoulders up toward the ceiling
7:40 squeeze the elbows tighter pull harder
7:41 last few seconds shift the weight into
7:43 the toes push your knees back lift your
7:44 hips up
7:47 neck is long lock the knees change
7:50 slowly coming up arms with the ears
7:53 stomach is in stretch up and then arms
7:55 gently go down [Music]
7:57 [Music]
7:59 second set inhale again arms up over the
8:01 head interlocking ten fingers released
8:04 the index fingers thumbs crossed second
8:07 set chance to go somewhere new maybe go
8:09 into a new space push that boundary
8:12 inhale stretch up and now stretch and
8:14 bring the body up and over to the right
8:17 side pushing your hips the left beyond
8:19 your flexibility but on the first set
8:21 left side body opening right side body
8:24 compressing keep the hips forward weight
8:27 in the heels keep the left heel pressing
8:29 into the floor as well open the toes use
8:32 that equal weight distribution change
8:34 slowly come up take another deep breath
8:37 and left side last set inhale stretch up
8:39 and stretch the body up and over to the
8:41 left side of the room no backward
8:43 bending stretch your body over to the
8:45 left and push your hips to the right
8:47 stomach in promoting healthy kidney
8:49 functioning trimming and toning waist
8:51 hips and thighs reducing imbalances of
8:53 the liver the spleen stomach in
8:58 correcting bad posture change second
8:59 backward bend you've been here before
9:01 now this finds a little more warmed up
9:04 take a deep breath stretch up and Bend
9:06 the body back eyes going back upper
9:09 spine middle spine whole spine backward
9:12 bending push your hips forward keep the
9:13 weight in the heels where the eyes go
9:16 the body follows point your index
9:19 fingers towards the floor look back fall
9:22 back go back
9:26 and change slowly coming up arms with
9:29 the ears go down front side going into
9:32 bodice toss and a second set touch the
9:36 floor with all 10 fingers move your hips
9:46 now as you lift your heels grab your
9:48 heels from underneath stepping on all
9:50 five fingers make sure the thumbs are
9:52 included in the grip wrapping your
9:56 forearms behind the calf muscles take a
9:59 deep breath fuel the posture and then
10:01 pull gently pull your heels but
10:02 continuously keep pulling without
10:05 stopping without intermission stomach
10:07 touching the legs chest on knees
10:09 compression suck the stomach in and up
10:13 use your eyes pull harder eyes always
10:16 open shift the weight into the toes push
10:18 the hips up lock the knees feel those
10:21 thighs contract lock the knees last few
10:24 seconds stretch your neck longer goal is
10:26 to touch the crown of the head towards
10:28 the feet squeeze the elbows luck beneath
10:33 change slowly arms with years coming up
10:38 gently arms go down breathe buuut gita'
10:41 san awkward posture helping to reduce
10:44 chronically cold feet right first up to
10:46 the right 6 inches heels and visible
10:49 behind the toes 6 inches between the
10:51 hands parallel to the floor stomach in
10:55 exhale sit down lift the chest up bend
10:57 the upper body backward bending tilt the
10:59 lower ribcage forward toward that
11:01 imaginary front mirror 6 inches between
11:05 toes heels knees and hands second part
11:08 stand up maximal onto the toes like a
11:09 ballerina stretching everything I've
11:11 toward the ceiling and then slowly slide
11:15 down that back wall feeling the lower
11:17 middle upper spine pressing against the
11:18 back wall sit down halfway until the
11:21 hips touch the chair knees up heels up
11:24 upper body back change
11:26 keep the arms there third part
11:29 concentrate meditates stand up one more
11:31 time on to the toes squeeze your knees
11:34 engage your core glutes engaged and
11:38 slowly go down as slow as possible the
11:40 slower you go better you do stomach in
11:42 building strength and the limbs bringing
11:44 fresh blood to the knees and ankles
11:47 upper body back relax your face knees
11:49 together thighs parallel to the floor
11:52 arms parallel to the thighs change
11:54 slowly push the floor away as you come
11:59 up arms down right foot back to place
12:02 second set right foot step it to the
12:03 right 6 inches heels invisible behind
12:06 the toes cap and letter H arms up
12:08 parallel to the floor stomach in exhale
12:10 immediately sit down hips go into the
12:12 chair thighs parallel to the floor lift
12:14 the chest up bend the upper body back
12:15 keep the head on straight
12:17 try to bring the shoulders above the
12:22 hips open up the knees change second
12:23 part concentrate and meditate
12:26 stand up maximum on to the toes spine
12:30 straight knees elbows locked sit down
12:33 hips go low knees come up pushing the
12:36 tops of the feet toward the front mirror
12:38 stomach in increasing hip flexibility
12:41 relieving muscular aches and cramps
12:45 change third part come up squeeze the
12:48 knees together stomach in slowly go down
12:51 upper body back spine straight goals to
12:53 have the thighs parallel to the floor
12:54 make sure you don't collapse onto the
12:56 heels keep that two inch you got between
12:58 the hips and heels and then arms
13:00 parallel to the thighs from the side it
13:02 looks like a three sided box change
13:06 slowly come back up arms go down right
13:08 foot steps back to place
13:11 egle third posture last caution the
13:12 warm-up series
13:14 inhale arms up over the head exhale pull
13:16 the elbows down until the fingertips go
13:19 below the nose stomach in chest up upper
13:22 body back lift the right leg high up and
13:24 over the left cross your legs each other
13:27 twist like ropes try to put your toes
13:29 behind that left calf muscle and then
13:31 sit down deeper cutting off the
13:34 circulation here here increasing
13:35 circulation all over the body especially
13:38 the kidneys sexual organs upper body
13:41 back chest up sit down
13:44 change inhale breathing arms up and then
13:46 exhale swing the left underneath the
13:48 right cross at the elbows twist like
13:51 ropes pull the elbows down you're
13:53 opening up 14 largest joints of the
13:55 body's scapula deltoids wrist elbows
13:57 hips knees seven on each side it's
13:59 normal to feel dizzy the tourniquet effect
14:00 effect
14:02 supercharging the circulation all over
14:04 the body whole point of this postures to
14:07 create the compression pull elbows down
14:10 sit down more push the upper body back
14:18 and change inhale breathing arms up over
14:24 feet together and then immediately going
14:26 into second set right arm again swing it
14:29 under the left cross at the elbows twist
14:31 like ropes line up the hands palms pull
14:34 the elbows down set the hips upper body
14:36 back lift that right leg high take your
14:39 time with control with precision until
14:41 all five toes are visible in the front
14:43 mirror while holding this posture you
14:46 cut off the circulation in the body pull
14:49 the elbows down suck the belly in push
14:51 the upper body back lining up feet knees
14:58 elbows hands change inhale arms up last
15:00 time left side exhale swing the left
15:03 under the right to cross the elbows line
15:05 up the hands palms wrists stay straight
15:08 stomach in sit down lift the left leg
15:10 high up and over the right eagle posture
15:12 relieves built-up tension the neck and
15:14 the shoulders while supplying fresh
15:16 blood to the kidneys organs of
15:20 reproductive six system improving
15:24 vitality and control sit down lower
15:27 upper body back at the end and then
15:30 change inhale breathing arms up feel
15:32 that rush of blood fresh nutrients fresh
15:37 circulation arms down pots
15:41 so that concludes the warm-up series we
15:44 have our first official water break take
15:46 a minute take a sip of water if you need to
15:46 to [Music]
16:32 [Music]
16:36 now we move on to done demon and Jonas
16:38 your asana standing head to Neath first
16:40 of the balancing postures requires
16:44 tremendous effort focus what you get out
16:45 of this posture exactly is what you
16:47 could put into it requiring great great
16:51 deal of honest patience and will wipe
16:54 your hands shift the weight to the left
16:56 leg lock the left knee contract your
16:59 left thigh start strong firm foundation
17:02 lift the right leg up until your right
17:04 thigh is parallel to the floor
17:06 stomach in round the body down
17:09 interlocking ten fingers and grab just
17:11 below the toes of the right foot left
17:14 knee locked solid concrete lamppost
17:17 unbroken noni inhale gently lift the
17:20 right leg up kick your heel out flex
17:21 your foot in from the ankle beyond
17:24 perpendicular so you feel that stretch
17:25 and that calf muscle stretching the
17:28 Achilles tendon once both knees are
17:30 locked still you can balance and bend
17:33 the elbows down elbows touch the calf
17:36 muscle one day going down below the calf
17:39 muscle change coming out slowly with
17:44 control focus forward breathe wipe the
17:47 hands left side lock the right knee lift
17:48 the left side up until it's parallel to
17:50 the floor no higher no lower keep that
17:53 90-degree angle round the body down and
17:55 grabbing two inches below the toes
17:57 I stay forward English Bulldog
17:59 determination Bengal Tiger strength
18:02 inhale lift the left leg up kick your
18:04 heel out flex your foot more than
18:07 perpendicular create a cramp on top of
18:10 your left calf left thigh as you stretch
18:13 your left calf muscle heel out toes in
18:17 elbows coming down stomach in lock both
18:23 knees change feet together wipe your hands
18:23 hands
18:25 optional half second backbend if you like
18:35 second set focus meditate you should
18:38 have a solid grasp of each part before
18:40 moving on to the next please remember
18:42 everyone's schedule may be different
18:45 honor your own pace inhale lift the
18:47 right leg up kick your heel out flex
18:50 your foot beyond perpendicular once both
18:53 knees are locked bend the elbows if you
18:55 can still balance here comfortably with
18:57 both knees locked tuck your chin throat
19:00 choked and eventually forehead and the
19:03 touching feeling that rounding sensation
19:06 of the spine belly in change feet
19:09 together eyes open breathe
19:12 left side last set developing
19:13 concentration your patience
19:16 determination self-confidence building
19:18 strength and the abdominal muscles feet
19:21 ankles and legs keep weight even in the
19:24 standing foot lifting that left leg up
19:27 until there's an L 90 degrees upside
19:29 down letter L pull the elbows down
19:34 stomach and tuck your chin throat choked
19:38 unifying the mind body squeezing
19:40 fleshing out internal abdominal organs
19:42 such as the gallbladder pancreas spleen
19:50 standing bowling posture shifting blood
19:52 flow from one side to the other
19:56 irrigation for the body for the body
19:59 right hand up turn it to the right drop
20:01 your hand pick up the right foot from
20:04 the inside at the ankle left knee still
20:08 locked and kick point the toes kick back
20:12 kick up point the toes and see the toes
20:14 coming over the top of the head in the
20:16 mirror then you start to bring the chest
20:18 down unto the hearts down parallel to
20:19 the floor touch your chin to the
20:21 shoulder left shoulder stretching
20:23 forward right shoulder back to arms
20:24 shoulders stretching in opposite
20:27 directions chest down lower body down or
20:30 lock the left knee point the toes go for
20:33 it touch the mirror change kicking all
20:35 the way out of the posture stand up
20:39 straight left leg left hand turn it to
20:39 the left
20:41 pick up the left foot from the inside at
20:43 the ankle some still touching with the
20:46 index finger right arm bring it up
20:48 activate the right solid legs standing
20:52 foundation strong and firm kick point
20:55 the toes kick up to different directions
20:58 here kicking back and kicking up point
21:00 your fingers activate your right arm
21:02 you're charging forward stretching
21:05 forward so much kicking back so much
21:07 that your left arm becomes invisible
21:09 behind the right two arms stretching in
21:11 opposite directions increasing
21:12 circulation here in the heart and the
21:15 lungs focus on the breath control the
21:16 breath you control the posture
21:19 correcting high blood pressure opening
21:20 the diaphragm stimulating this
21:24 cardiovascular system change slowly
21:28 coming out feet together arms down just
21:31 breathe second set right hand bring it
21:33 up turn it to the right drop your hand
21:34 pick up the right foot from the inside
21:36 at the ankle touch the knees together to
21:38 start lock your left knee stretch up
21:41 inhale touch the ceiling and
21:45 point the toes move slowly slower you go
21:46 better you do
21:48 although physical advantage of this
21:51 posture are often discussed the mental
21:53 emotional benefits are also profound
21:55 balancing and holding this pose requires
21:58 strength and helps build determination
22:01 of focus patience it is goal to teach
22:03 the yogi balance and all that he or she
22:06 does on and off the mat the left hand
22:09 left side turn the hand to the left drop
22:10 your hand to pick up the left foot from
22:13 the inside at the ankle right knee is
22:16 locked right on bring it up take a deep
22:18 breath inhale breathing stretch up
22:20 release that emotional stress from the
22:23 tissues of the body and kick point the
22:25 toes letting go of shame fear but
22:27 betrayal abandonment it's an awesome
22:30 number you can feel strong proud yet
22:32 vulnerable and open all in the same time
22:34 point the fingers touch the front mirror
22:36 point the toes stay with it right knee
22:40 locked kick back kick up kick away from
22:41 the body kick up toward the ceiling
22:44 stretch forward charge change feet
22:49 together arms down just breathe into the
22:51 cardiovascular section of class now to
22:54 linden asana balancing stick increasing
22:56 your heart rate even more flushing of
22:58 the veins and arteries that run to that
23:00 heart muscle improving mental
23:02 concentration stretching your lungs
23:04 inhale arms over the head
23:06 interlocking ten fingers release the
23:09 index fingers thumbs crossed inhale
23:10 stretch up right leg step sort of big
23:12 step lock both knees come down
23:15 immediately left leg comes up upper body
23:17 down Kappa letter T as in Tom no broken
23:19 umbrellas here now stretch out of the
23:22 waist shoulder blades scapula coming out
23:23 of the body keep that leg up point but
23:26 the toes lock both knees stomach in now
23:28 stretch one more time touch the mirror
23:30 change slowly come
23:32 arms with the ears take a deep breath
23:35 fuel the posture inhale stretch up left
23:37 leg steps weren't a big step lock both
23:39 knees arms and ears together everything
23:41 tight tight is light bring the body down
23:50 for 10 9 8 7 6 5 4 3 2 1
23:55 James inhale arms come back feet
24:00 together arms down take a breath
24:03 this posture opens and aligns the hips
24:05 tones and elongates the muscles in the
24:08 core the fact legs and arms improving
24:11 mental concentration strengthening the
24:12 heart muscle by increasing
24:15 cardiovascular circulation arms over the
24:17 head second set take a deep breath
24:19 stretch up and then right leg steps
24:20 weren't a big step lock both knees
24:22 engage the core bring the body down capillarity
24:24 capillarity
24:26 no higher no lower left leg up right
24:28 knee locked set up determine the outcome
24:30 and this one stretch forward weighting
24:33 the balanced foot big toe down change
24:36 arms with the air and step back inhale
24:38 breathing left side last set stretch up
24:40 left legs that's what a big step locked
24:42 both knees arms and ears together come
24:44 down keep those arms glued with the ears
24:46 don't let those arms fall stretch
24:48 forward try to see underneath your
24:50 wrists stretch your hands palms squeeze
24:52 tight lock the elbows lock the knee
24:58 chain feet together arms down you can
25:00 turn to the side as we move on to
25:02 standing separate legs stretching done Dimona
25:09 EPOC dupatta paschimottanasana right
25:10 foot steps to the right
25:12 heels in one line pigeon to the toes
25:16 lock the knees arms out chin forward go
25:18 down front side lead with the chest eyes
25:21 forward nice dramatic swan dive keeping
25:24 that back flat push the hips back as you
25:27 go down then lift your heels grab your
25:29 heels from underneath if you need to
25:30 make a modification you can grab your
25:32 feet from the outside or your big toes
25:35 wherever your grip is today inhale feel
25:37 the posture and pull stretch your body
25:39 down from the lower spine start in the
25:41 hips stretch it in the lower hips then
25:43 the lower spine middle spine hols find
25:46 360 degrees coccyx the toes coccyx the
25:48 forehead with your forehead touching the
25:54 floor change slowly coming out arms up
25:59 right foot steps back to place arms down
26:01 great posture here helping to cure and
26:04 prevent sciatica helps the functioning
26:06 of most internal abdominal organs
26:08 especially small and large intestines
26:10 improving and toning the muscles
26:12 flexibility in the thighs the calves
26:14 pelvic ankles hip joints chin forward
26:18 chest forward going down second set lift
26:20 your heels grabbing your heels nice
26:23 tight strong grip pull bring the elbows
26:26 into the four into the legs forearms
26:28 close to the shins shoulders up away
26:30 from the ears isolating the bicep
26:33 strength pull grating great posture to
26:35 reduce abdominal obesity good for
26:38 constipation help reduce depression good
26:40 for diabetes lower back pain stimulating
26:44 the adrenal glands arms up feet together
26:47 next is tricking asana master posture
26:49 helping the marriage between heart and
26:52 lungs excellent cardiovascular workout
26:55 working every muscle organ join gland
27:00 tissue of the body feet together in L
27:02 arms over the head right leg steps to
27:04 the right a big step arms down
27:07 immediately parallel to the floor push
27:09 your hips forward turn the right toes
27:11 out bend the right knee sit down all the
27:13 way until your right thigh completely
27:15 parallel to the floor knee and ankle in
27:17 one line inhale breathing engage the
27:19 core move the both arms the same time
27:21 right fingertips stretched down toward
27:23 the big and second toe don't touch the
27:24 floor no body weight or pressure against
27:26 your foot the left arm stretches up
27:28 stretch up pull your shoulders back
27:31 pinch your shoulder blades together keep
27:32 the hips forward upper body back at the
27:36 end change right toes turn in left toes
27:39 turn out bend your left knee sit down
27:40 bounce if you need to to make sure
27:42 sitting down low enough hips are forward
27:45 spine straight in the center inhale move
27:47 the both arms left elbow comes down in
27:49 front of the left knee pushing that knee
27:51 back opening the hips and pelvis
27:53 right knee is locked right foot is flat
27:55 right arm stretches up rotate the chin
27:57 profile the face visible in the side
27:59 mirror hips are forward
28:02 sit down lower now upper body turn and
28:04 like spine twisting posture at the end
28:08 change slowly arms come up feet together
28:13 and then arms down breathe creating that
28:14 marriage between the heart and lungs
28:17 building self awareness liberating from
28:19 emotional patterns helping grounding
28:21 sensations into the mind bringing
28:24 attention back opening the heart chakra
28:26 also strengthening the base chakra
28:29 improving every single bone muscle joint
28:31 Glen internal organ of the body second
28:34 set right leg big step right arm goes
28:36 down elbow in front of the knee left arm
28:40 stretches up upper body back change
28:42 Brentley comes in left toes turn out
28:44 bend your left knee sit down
28:47 bounce upper body back stomach in inhale
28:50 move the both arms the same time great
28:51 posture for opening up the frozen
28:55 shoulders regulating hormones upper body
28:57 back break me and locked left knee back
29:00 rotate the chin stretch up as much as
29:03 you stretch down stomach is in right
29:06 knee locked right foot flat change feet
29:11 together arms up arms down
29:14 moving understanding separate legs
29:16 stretching head to knee done demon MP
29:19 back to pada Joanie share asana inhale
29:20 arms over the head squeeze the palms
29:22 together across the thumbs lock the
29:24 elbows right foot turned to the right
29:27 three feet now pivot on your heels to
29:29 the back foot is turned in at a 45
29:31 degree angle stretch up before you bend
29:33 the spine in any direction
29:35 now tuck the chin to the chest until the
29:37 throat gets choked that's gonna
29:39 stimulate the thyroid gland good for the
29:43 metabolism tuck the chin roll in roll in
29:46 roll in until the forehead and knee
29:48 touch stretch your hands palms beyond
29:51 the toes lock the elbows try to lock
29:54 your front leg quick a couple of times
29:56 with the help of the forehead change
30:01 slowly coming up turn to the side now
30:03 turn to the left push your right hip
30:05 forward to hips Square before you start
30:08 inhale stretch up one more time exhale
30:10 tuck the chin throat choked roll in
30:13 touch the forehead to the knee you can
30:15 open the fingers press the fingertips
30:17 into the floor to lift the forehead
30:19 leverage your body to press the forehead
30:23 higher up onto that thigh making sure
30:25 that forehead and Eakin press keep that
30:27 connection stimulating the pineal grant
30:30 blend bring all your attention to the
30:33 middle of the brain eyes open push your
30:35 knee back stomach engaged try to lock
30:39 the knee change slowly coming up arms
30:42 with the ears both feet flat then turn
30:44 to the side where you started right foot
30:51 second set inhale arms up squeeze the
30:53 palms just cross the thumbs elbows are
30:55 locked stretch up right foot step to the
30:57 right turn to the right turn your left
31:00 hip stretch up tuck the chin throat
31:05 choked roll in compression massaging
31:07 internal abdominal organs front side and
31:10 stretching organs pancreas kidneys along
31:13 the back side throat choked eyes open
31:18 breathe normal here change slowly coming
31:21 up turn to the side now turn to the left
31:23 180 degrees push your right hip forward
31:26 one more time left side last set stretch
31:28 up tuck the chin throat choke
31:31 stimulating the metabolism thyroid gland
31:33 touch your forehead to the moon bend
31:35 your knee if you need to that's okay
31:39 take that modification if you need to no
31:41 extra movement focus on the stillness
31:43 here once you have that mind-body 4 hit
31:46 any compression connection squeeze the
31:48 palms lock the elbows
31:52 eyes open breathe change slowly come up
31:55 stretch your fingertips up turn to the
32:00 side feet together arms down eyes
32:03 forward moving on to Tadasana with
32:09 baddest asana feet together stretching
32:10 the spine and improving the posture
32:13 while balancing increasing flexibility
32:16 to the knees hips and ankles pick up the
32:18 right foot grab your foot from the
32:20 inside and pull the heel high up toward
32:22 the hip joint and so the sole the foot
32:24 is becoming parallel to the ceiling
32:26 gently push that right knee back opening
32:28 up the hips and pelvis just like in
32:30 triangle keep that left knee locked to
32:32 keep the thigh engaged stretch up
32:34 through the midline of the body once the
32:36 shoulders are in one line right hand up
32:40 left hand up Namaskar if you can balance
32:42 here drop your eye gaze to the floor
32:44 stomach in start to hinge at the waist
32:47 and go down with a flat back until all
32:51 10 fingers eventually touch the floor
32:54 then shift the weight back into the toes
32:57 upper body back until the spine is
33:01 straight then right hand up left hand up
33:05 Namaskar stretch up
33:08 great posture for improving balance core
33:10 strength alleviating joint pain
33:13 especially the knees posture opens the
33:15 hips strengthens our core and feet
33:19 change right foot down arms down feet
33:23 together left side eyes forward pick up
33:26 your left foot grab from the inside
33:29 pulling that heel as high up onto that
33:32 right hip joint as you need push the
33:34 hips forward eventually - knees are in
33:36 one line from the side shoulders and one
33:41 line find the balance no rushing it left
33:46 hand up right hand up Namaskar drop your
33:47 eye gaze to the floor if you're taking
33:49 it in to toast and hinge at the waist go
33:51 down with a flat back push your hips
33:53 back once you touch the floor you can
33:56 gently bend the knee while supporting
33:58 your body weight into the hands and as
34:00 you sit down you bring your weight back
34:02 above that heel but not collapsing onto
34:04 the heel keep that 2 inch gap between
34:06 the hip and the heel knees still
34:08 horizontally in one line parallel to the
34:11 floor left hand up right hand up Namaskar
34:12 Namaskar [Music]
34:14 [Music]
34:19 change feet together eyes down savasana
34:21 turn around
34:22 lie down for a quick two minutes savasana
34:33 savasana stimulating your Paris and
34:36 thick nervous system rest digest
34:38 response calming your sympathetic
34:41 nervous system the fight and flight
34:44 freeze response
34:46 your heel should touch your toes fall
34:49 open arms down by your sides palms face
34:53 up relax the fingers relax your feet
34:58 relax the knees relax your hips
35:03 disengage your core completely relaxed
35:06 feel the ground beneath you tuck your
35:08 chin slightly so the back of the neck
35:11 can rest flat against your match
35:14 keep your eyes open or close them
35:18 however you choose to meditate today
35:22 focus on that breath as you inhale
35:27 feeling that cool air enter the nostrils
35:30 creating that oxygen sending it deep
35:33 down into the lower lungs filling the
35:37 chest expanding your body and then
35:41 slowly let that exhale out through the
35:45 and eliminating anything that doesn't
35:49 serve you this morning keep that
35:51 awareness on your breath for the
35:55 remainder of these two minutes savasana [Music]
36:25 [Music]
36:28 we continue this series with the floor
36:30 series postures first starting with the
36:32 window window moving posture pavana
36:37 mchte asana good for digestion lift the
36:41 right leg up interlock ten fingers and
36:43 grab just two inches below the right
36:46 kneecap all ten fingers down to the
36:48 webbing pull the right knee down and out
36:50 towards the right shoulder but avoid the
36:53 ribcage tuck the chin to the chest so
36:54 you get that thyroid compression agreat
36:57 again also improving your immune system
37:00 elbows are in shoulders are down flex
37:02 your left foot back push the back of the
37:04 knee into the floor pull down harder
37:11 freeze change right leg down release the
37:13 legs release the arms and then lift the
37:13 left leg up
37:16 interlocking ten fingers again grab just
37:18 below that left kneecap pull your left
37:20 knee out and down avoid the ribcage
37:22 maybe the knee can touch the shoulder if
37:24 it can't that's okay but keep the
37:26 compression keep that constant pulling
37:28 without stopping without intermission freeze
37:31 freeze
37:34 then change left leg down then lift both
37:36 legs spend your knees grab your opposite
37:38 elbows over the top of the knees for
37:40 arms side by side feet side by side
37:43 relaxed position inhale for strength and
37:45 then exhale push your knees into the
37:48 hips to send your hips closer to the
37:51 ground flatten the back correcting bad
37:54 posture squeeze the knees into the chest
37:58 tuck the chin throat choked unchanged
38:03 release this window moving posture
38:05 we're leaving constipation indigestion
38:08 diarrhea acidity in the gut also
38:10 effectively massages the intestines
38:12 simulating internal organs of the
38:16 digestive system inhale time for the
38:18 first sit-up feet together flex your
38:20 feet arms over the head palms are open
38:22 thumbs crossed take a deep breath engage
38:26 your core and sit up double exhale we
38:29 will do sit-ups in between some of these
38:31 postures on the floor they give you a
38:34 shot to Vox it into the brain cells feet
38:36 together now moving into the floor
38:39 series spine strengthening series Cobra
38:41 bhujangasana top of the feet are flat
38:44 point the toes hands palms underneath
38:47 the shoulders all five fingers each
38:52 hands side by side inhale look up chest
38:55 up lift up shoulders down using 100%
38:58 lower back strength come up all the way
39:04 elbows are in eyes looking back change
39:08 slowly go down look to the right left
39:10 you're flat on the mat this is a belly
39:19 moving into locust posture sending
39:21 energy into the back using the upper
39:24 spine strength engaging into the deep
39:26 core muscles strengthening and healing
39:28 stretching rejuvenating great for people
39:30 who deal with sciatica slip discs lower
39:33 back pain in mobility in the range of
39:36 motion take a deep breath lock the right
39:38 leg inhale lift right leg up point the
39:41 toes don't twist the hips out of
39:44 alignment 45 degree angle half of 90
39:48 change right leg down lock the left knee
39:50 inhale breathing lift the left leg up
39:51 make sure you're not pushing off with
39:54 the right leg just left leg strong stick
39:57 straight point the toes elbows locked
39:59 change now for the third part of the
40:02 posture readjust your arms elbows closer
40:04 underneath the body turn your mouth down
40:06 please don't move the head or neck take
40:07 a deep breath zip both legs together
40:09 push your hands against the floor and
40:12 lift both legs up struggle harder don't
40:15 give up mouth down legs up point the
40:16 toes increasing strengthen the upper
40:20 spine push the hands down change slowly
40:23 coming down turn to the left relax your
40:25 arms savasana [Music]
40:28 [Music]
40:30 moving into full Lotus posture
40:32 increasing spinal strength and
40:35 flexibility relieving back pain arms are
40:37 by the size like airplane wings point
40:39 the index fingers point the toes
40:41 everything's tight tight is light take a
40:43 deep breath inhale breathing then lift
40:46 up lifting arms body head lengths 747s
40:48 coming up this time chest comes up only
40:50 the hip bones on the floor lock the
40:53 knees point the toes exhale come up
40:58 lift up change slowly come down and look
41:05 [Music]
41:08 the final posture for the spine
41:10 strengthening series is flora buh da her
41:12 asana increasing circulation to the
41:13 lungs and heart
41:15 bend your knees grab your feet from the
41:18 outside improving oxygen intake opening
41:20 up expanding your chest take a deep
41:23 breath inhale breathing kick the kick is
41:26 the fuel to this posture kick it back
41:29 look back look for your toes opening up
41:30 the shoulder joints improving
41:32 respiratory conditions improving
41:34 digestion helping correct bad posture
41:37 kick up more knees in point the toes
41:40 relax the shoulders head back kick
41:46 change slowly coming down also emotional
41:48 benefits include developing internal
41:51 balance and harmony turn to the left
41:56 right ear flat savasana then push
41:58 yourself up we move on to the rest of
42:00 the floor series posture starting with
42:02 soup Devendra sauna great for rebuilding
42:04 the flexibility in the knees the ankles
42:07 and hips open up the feet sit the hips
42:10 nice and snug in between the heels so
42:12 there's no gap between the hips and the
42:14 heels top of the feet are flat knees
42:16 together if you have tight knees or hips
42:18 or ankles open the knees as much as you
42:21 need to slowly go down elbows go down
42:23 shoulders touch the floor back of the
42:26 head touches the floor lift the arms
42:28 grab opposite elbows pull the elbows
42:30 into the floor tuck the chin to the
42:32 chest great for the thyroid as well good
42:35 for immunity lift the chest up the
42:36 higher you can lift the chest more
42:38 medical benefits you're receiving one
42:39 day in the future bring your knees back
42:41 together but never let the knees lift up
42:44 off the floor extending the hip flexor
42:46 muscles help to stimulate the lymphatic
42:48 system particularly lymph glands in the
42:50 armpits good for asthma respiratory
42:54 conditions turn around lie down savasana
42:56 savasana
42:58 that Pasha also stimulates the adrenal
43:00 glands creating pressure and compression
43:02 in the lower back stretching the muscles
43:05 thighs abdomen pelvis reducing calcium
43:07 deposits scar tissue in the knees and ankles
43:09 ankles
43:11 time for another sit-up feet together
43:14 flex your feet arms over the head take a
43:17 deep breath inhale sit up exhale double
43:18 check grab your toes for to the knees
43:20 elbows to the floor turn around now and
43:22 sit down in the middle of the mat and
43:23 towel knees together top of the feet
43:26 flat for half tortoise posture arms over
43:29 the head squeeze the palms just lock the
43:31 elbows and cross the thumbs stretch up
43:34 touch the ceiling with a straight spine
43:38 core engaged go down flat back
43:41 that's your forehead to the floor if the
43:44 hips have grazed away from the heels
43:47 push your hips back down but keep the
43:49 arms stretching forward shoulder blades
43:51 scapula stretching out of the body you
43:52 want that forehead touching the floor
43:55 the entire time tip of the nose brushing
43:58 the towel rejuvenating the body relaxing
44:01 the mind assisting to relieve digestion
44:05 eyes open extend your neck crown of the
44:07 head long stretch forward helping with
44:10 insomnia take a deep breath stretch
44:14 change slowly coming out
44:16 so from that deeply energizing posture
44:20 we go into camel open up the knees open
44:23 up the feet place the hands onto the
44:24 lower hips to support the lower back
44:27 take a deep breath and lift the chest up
44:31 eyes looking back go back all the way
44:33 halfway stop there if you have
44:35 flexibility in the spine and you'd like
44:37 to go further drop the hands grab your
44:41 heels full palm grip take a deep breath
44:44 push the hips forward opening up a
44:46 narrow ribcage lift the chest up give
44:49 more space the lungs firming and
44:51 slimming the abdomen and waistline push
44:54 the hips forward stimulating the nervous
44:57 system great for the lungs improving
44:59 bronchial problems improving flexibility
45:01 the neck flushing the throat good for
45:04 the kidneys change slowly come back
45:08 hands to the hips head comes up sit down
45:12 turn around savasana find your stillness
45:16 focus on that calm slow breath [Music]
45:23 sit up feet together heels touch toes
45:26 then arms up palms open thumbs crossed
45:29 inhale sit up and gauge the core exhale
45:31 four to the knees
45:34 now we just did the deepest back cord
45:37 extension now going into the deepest
45:40 forward rabbit sauce and Gus in them
45:42 turn around sit down the middle of the
45:44 mat and tell on these together top of
45:46 the feet flat place the towel over the
45:49 heel so you get a nice dry grip five
45:52 fingers together thumbs included fingers
45:55 inside thumbs outside tuck the chin to
45:55 the chest
45:58 so the throat gets engaged roll in
46:02 stomach in chin tucked forward to the
46:04 knees top of the head touches the floor
46:09 pull your heels and lift the hips up
46:12 ankles should be touching stomach is in
46:15 throat choked eyes open forward bend
46:17 calming the mind relieving tension
46:19 around the neck activating the thyroid
46:21 glands keeping the hormones in control
46:24 keeps the face muscles young and fresh
46:26 reducing stretching tossing us in a
46:28 great posture to practice by the end of
46:31 the day to induce good sleep change
46:36 slowly coming out release the towel then
46:37 we go into johnnesha Roslin with
46:40 paschimottanasana separate for Denis
46:43 with stretching right leg out core no
46:45 eyes turned your turn to the right as
46:47 your left foot presses on the inside
46:50 upper right thigh muscle turn your torso
46:52 to the right leg interlocking ten
46:54 fingers grab just below the toes of the
46:57 right foot kick your heel out and tuck
47:00 your chin throat choked for it touches
47:02 the knee if the for Denis don't touch
47:03 bend your knee up make that modification
47:05 as needed for you today
47:08 stomach is in elbows go down shoulders
47:10 down push the knee back with the help of
47:13 the forehead lock the knee change slowly
47:16 coming up right leg goes in
47:19 let goes out turn to the left kick your
47:22 heel out flex the toes towards your face
47:24 stretching that Achilles tendon once you
47:26 have a good ten finger interlock grip
47:30 pull down to the webbing good for anti
47:33 arthritic grip elbows down forehead to
47:34 knee touching
47:37 stomach in right shoulder down more roll
47:40 in stomach in posture balances blood
47:42 sugar levels improving flexibility of
47:44 the sciatic nerve ingles knees hips and
47:49 wrists good for digestion change arms
47:51 come up both legs out
47:54 lie down quickly inhale breathing now
47:57 sit up exhale breathing double jerk grab
48:00 your toes for to the needs third part of
48:03 this posture stretching grab your big
48:05 toes like hooks and walk your hips back
48:08 10 to 15 times makes you have two
48:10 fingers interlocked take a deep breath
48:13 pull your big toes up kick your heels
48:16 out lift up from the lower spine and
48:19 pull stretch your body down from the
48:21 lower spine keep pulling pulling is the
48:24 object of stretching stomach goes the
48:26 legs chest to the knees eyes open
48:28 stretch your neck long touch your
48:30 forehead to the toes elbows down eyes
48:33 open keep pulling lots of bicep strength
48:35 isolate the bicep strength by pushing
48:39 the shoulders back change slowly coming
48:42 out next we move into the spine twist
48:45 spine twisting posture less posture you
48:47 only do it once you better get it right
48:50 spine twisting pushes the only twist we
48:53 do from the spine top to bottom bringing
48:55 nutrients to the spinal nerves veins and tissue
48:57 tissue
48:59 bend your left knee left knee corner
49:01 faces side mirror lift the right heel up
49:03 over that left knee corner lift your
49:05 left arm up grab your left knee corner
49:07 with the left palm knee hand heel
49:08 everything touching one spot on the
49:10 floor there right arm back behind you
49:13 press it against the floor heel of the
49:15 palm close to the base the lower spine
49:18 stacking all the chakras awakening that
49:21 Kundalini that spirit inhale stretch up
49:24 twist turn and look over the right
49:28 shoulder chin looking back stacking the
49:31 spine straight up and down vertically
49:33 turning twisting opening up the spine
49:36 like the beads of a pearl necklace last
49:41 few seconds twist change slowly unravel
49:44 now we're gonna bend right knee and lift
49:46 left heel over the right knee corner
49:49 right arm lifts up push your elbow
49:51 against the outside of that knee drop
49:53 your right hand left arm back behind you
49:56 take a deep breath push that left hand
49:57 into the floor as you stretch out toward
49:59 the ceiling one more time
50:03 stomach in now turn and twist upper
50:05 spine lower spine middle spine twisting
50:08 looking back chin over the shoulder eyes
50:10 looking back spine is straight stomach
50:14 in don't lose the grip twist change
50:19 slowly coming out of it lying down quick
50:23 savasana here before our final breathing [Music]
50:25 [Music]
50:27 turn around sit down the middle of your
50:29 mat Intel for the final coupla body
50:32 breathing and blowing and firm improving
50:34 elasticity the lungs good for digestion
50:36 massaging abdominal organs
50:39 turn around knees together hands on the
50:41 knees spine straight remember we opened
50:44 the mouth only exhaling same time you
50:47 snap those abdominals in quickly helping
50:49 to reduce any remaining carbon dioxide
50:52 Auto lungs making room for fresh oxygen
50:56 start please exhale massaging abdominal
51:00 organs strengthening abdominal muscles
51:03 ancient yoga breathing exercise commonly
51:05 used in Kundalini to awaken the inner
51:08 spirit encouraging health strong lungs
51:10 quickly increasing heat within the body
51:12 cleansing the frontal part of our brains
51:15 relieving toxins from our entire system
51:18 increasing oxygen in all levels of our
51:21 blood second set lick your lips
51:24 although a few times relax the shoulders
51:26 hands on the knees spine stays straight
51:30 and start please exhale by the mouth not
51:32 too much movement in the shoulders or
51:34 the chest focus on the core stopping
51:36 those abdominals and quickly pushing
51:38 that air out of the body cleansing
51:42 yourself keep going exhale last few
51:44 seconds change [Music]
51:46 [Music]
51:49 I hope you had a wonderful practice
51:53 thank you everyone for joining me until
