I'm just continuing trying to not strain your neck so keeping the core strong and using the pull of your on your leg if you want to if you just want to use your core just arms out to the side just a couple more five four three two and one and the head goes down to the floor release the neck again rock slightly from side to side and we'll see if we can move a little bit also into the back of the legs so we will extend the right leg to the floor this time you might have a little bend in your left knee that's fine you can hold behind your left leg and maybe for some it's okay to straighten you can point or floint whatever feels good same here pulling your leg to get your shoulders off the floor and the head off the floor inhale here and exhale try to narrow your waist by pulling everything in and changing the legs changing the legs with your exhale and then trying to keep your neck strong but not tense and the shoulders off the floor if you want you release the leg and just use your core to hold you up and we do five four three two and one and release everything down take a soft twist so just we're gentle twist take the hips over to the right both knees over to the left and right arm to the right your head anywhere that your neck feels good and just take a nice deep inhale into the belly relax the belly exhale take everything over to the other side hips over to the left both knees together over to the right left arm to the left head wherever your neck feels good and also here relax the belly deep breath in and release slowly coming back to center and now we're going to rock and roll all the way down all the way up not all the way down but all the way up into a seated toe stretch so you can use your hands behind both eyes or you can have your arms next to you and you will see if you're able to just roll up place your feet and pull yourself up that might not happen then you can use your maybe one of your hands to just push just as much as you need to come up and then we'll sit with the knees down and you will have your toes tucked and just sit back on your heels and this can be pretty intense for most people so if you need to lean slightly forward to take some weight off you can if you're fine you just rest your weight back maybe you close your eyes relax your jaw and your face and just soft breathing just giving our feet some love so one more deep breath leaning forward releasing the toes maybe you want to tap them to the floor a couple of times and just release sitting back in hero pose you might want to have a block between your ankles to sit on if you prefer to sit without block you can just make sure you are comfortable and your knees are happy your ankles are happy you are happy okay sitting up tall so we can breathe sitting up tall so we can breathe we will connect to our ujjayi breath there are many ways to connect to this breath it also has many names victorius breath ocean breath and ujjayi breath so i was thinking today we will try to find that ocean sound there are many benefits to ujjayi breathing calms the nervous system but my favorite is that it gives me a sound to kind of rest my mind to when i practice so we'll really try to find this sound of the ocean today so what you're doing you're breathing through your nose when you inhale and when you exhale and you're constricting your breath in the back of the throat so to hear the sound more clearly we can take our hands around our ears and when we inhale we feel the constriction in the back of the throat almost like we're pulling the breath down and when you exhale also through the nose think of that you're saying only you're doing it through your nose so closing your ears inhaling constricting the breath exhaling making the sound only with your mouth closed so just do that a couple of more times just to hear the sound really clearly and then also know that it's not about getting the sound the loudest so you're not trying to tense the breath just finding a steady rhythm of the inhale and the exhale and you can rest your hands down and just keep hearing that more now subtle sound in the back of your head and then just continue with this sound this breath and remind yourself just to connect back to this breath whenever you need to in your practice our goal maybe is to have it throughout our whole practice but the truth is you will lose your breath and you will have to find it again slowly opening your eyes keeping that flow of the breath if you have a block just placing it somewhere where it is available later on and then finding your hands and knees and just slowly starting to move through your freestyle cat cow so just organically starting to move on all fours starting to connect to the floor the mat and moving your back any well any any directions that feels good and circles up and down or back and forth trying to move out any kinks anything that is a little tight or stiff and then slowly coming back to center and then taking a deep breath and then slowly coming back to center and then taking your right foot back just on your toes and then taking your left elbow out to the side lifting your right foot up and then bringing your right knee out to the side so you're really using your core here to hold yourself up pushing through the right arm and now when we inhale left arm forward right leg back exhale left elbow back right knee forward inhale lengthen exhale to the side two more inhale reaching stretching exhale pulling back one more inhale exhale and we pause here place the right foot out to the right so it's in line with your left knee and coming all the way up take your hands behind your head and inhale lift up exhale just start to exhale just start to lean towards the right without collapsing down so just keep length in your right side and to center exhale to the left inhale through center exhale to the right inhale lift up exhale to the left inhale through center exhale to the left and you can keep going on going here if you want to move a little deeper you release the arms and you take the right and you tuck the back toes and your left foot and you reach for that left heel with your right arm inhale through center and you exhale grab the left heel exhale grab the heel and keep moving either from side to side or around and round couple more with the breath and last one and we meet in the center keeping that right leg out to the right side and just walking the arms forward if you have your back toes tuck you can release the foot doing half half um half puppy pose either with the forehead down or just sit down and just breathing here into the shoulders and the upper back and one more deep breath up and slowly coming back onto all fours doing a couple of freestyle cat and cows and slowly coming back to center stepping the left foot back and taking the right elbow out to the right half cactus and then stretching the left leg back and bending the left knee out and pulling it forward and we inhale right arm forward left leg back reach exhale elbow back knee forward inhale reach and push out through the left leg exhale to the side and we do two more inhale strong core exhale inhale exhale this time stay with the knee both hands down left foot out to the left i will just turn just so you see better coming back up hands behind your head inhale push down and lift up exhale to the left inhale coming up exhale to the right using your core to slow down core to slow down the movement and to hold your weight inhale exhale inhale exhale and again if you want you can tuck your toes and you can release your left hand back to your right foot and inhale circling forward and back right hand to the right foot left arm up and over inhale exhale inhale exhale and just keep going from side to side or around and around and just throughout the class you choose the variations that you feel is best for you today so one last round and we meet with the left leg out to the side still both arms down and walk out release the back toes walk the arms out for half puppy chest down forehead down or chin down and breathe into your half puppy pose so last deep breath slowly coming back up walking the hands back taking the left knee next to the right and now we're going to find our way into our downward facing dog so lifting the hips up and back walking it out relaxing the head and neck and we already checked out checked in with our feet so how's the ankles how's the calves and how's the hamstrings and then slowly landing your dog take a moment there and then coming on to the toes rolling forward into your plank with or without the knees down so knees can be down just inhale here and exhale through that low push up all the way down to your belly release the toes inhale floating cobra pull everything away from the floor exhale squeeze inhale push down in the hands and the feet to lift a little taller exhale back down pushing either onto your knees or you tuck your toes lift the knees push through plank and down dog so you just choose your way back to dog take a breath one more time rolling into plank with or without the knees inhaling exhale bending the elbow through your low push up down to your belly inhale floating cobra exhale squeeze connect to the back inhale push down to lift up cobra exhale back down and your way into down dog relax your head and neck take a breath and we slowly start to walk the feet forward step by step just transferring the weight into the hands and we park our feet in hip distance make peace fingers with our index and middle finger and grab the big toes you can have a generous bend in the knees of course just inhale here lengthen and exhale bend your knees as much as you can without falling you can have your elbows on the outside of the legs and then lead with your hips up head down exhale you just straighten as much as you're comfortable with inhale hips down as much as you're comfortable with head up exhale hips up head down keep going inhale exhale two more inhale you can pull on your toes for balance exhale last one inhale and exhale release your hands shake it out shake the head shake the knee and legs and slowly bend the knees and start to roll up through the spine and all the way up into mountain pose. So finding your mountain pose maybe the hands together in front of the heart taking a moment with our intention for today so since we are all levels different options I was thinking of the the saying that comparison is the thief of joy so to make your practice joyful never compare yourself to others and never compare yourself to who you were in your last practice or who you want to be in your practice try to be happy and joyful with where you are today right now on your mat with no comparison today so with that inhaling deeply and release and release starting to flow with some sun seas variation inhaling arms up exhaling folding forward and down inhale half lift exhale stepping your right foot far back on your mat you can stay on your fingertips with your left foot on the inside of your left hand or you can have blocks underneath your hand just tapping the right knee far back and down inhaling gazing up so leading with the chest exhale just pull the knee off and round your upper back so if you don't have space for that you want to grab your blocks so you really can push and flex inhaling knee back and down chest up exhale just knee off keep the left knee bent and push and round inhale so it's like a cat cam motion with your hips and upper back exhale pulling the knee off rounding the upper back inhale shoulder blades slightly together chest up exhale knee off push the last one knee back and down inhale exhale hands come down push back to down dog take a breath here I am coming onto your toes this time rolling forward to plank stay here in plank option one come onto your fingertips on your right hand maybe this is plenty maybe take your right hand to your left shoulder try not to lean to the left breathe here for three two and one inhale chest forward exhale with or without the knees lowering all the way down to the belly inhale floating cobra exhale connect to the back inhale push down to lift the chest cobra exhale your way back to down dog drop the head relax the neck take a breath next inhale stepping the right foot to the inside of the right hand fingertips or blocks so you find your way to be here where you can find the space to really round the upper back so inhaling left leg left knee back chest up exhale just pulling off the knee pushing into the blocks or the floor rounding inhaling exhaling make sure you're not pushing the hips back just keeping that right knee bent inhale exhale inhale chest forward enough knee back and down exhale lifting the knee off rounding pushing you got two more inhale exhale inhale exhale inhale forward inhale stepping the left foot forward half lift exhale fold inhale all the way up exhale mountain pose inhale arms up chest lift exhale fold inhale long spine exhale this time stepping the left foot just slightly back bring your blocks if you feel like the floor is far away just please use your blocks and you have a really narrow pyramid so not your feet too wide really narrow we're going to do our walking pyramid so you're bending now the left leg so the back knee bends coming up to your heel on the right foot so here it comes in where you might want to use your blocks and then we transfer the weight into the right foot just come onto your tippy toe on the left foot shifting the weight back exhale bending the left knee flexing the right foot inhale lean forward into the right foot tippy toe on your left exhale inhale exhale inhale exhale inhale two more and on the last one now come all the way into your right foot and allow the left leg to lift maybe move your hands or your block slightly more forward maybe you have the hands to the floor and you drop your head and you take one deep breath and step all the way back to down dog drop your head relax your neck take a breath exhale coming onto your toes rolling forward into a strong plank option one fingertips on your left hand option two taking your left hand to the right shoulder trying not to lean over to the right staying in a plank three two and one both hands down with or without the knees inhaling exhale all the way down inhale floating cobra exhale connecting to the back inhale deeper cobra exhale your way back to your down dog take a breath next inhale stepping the left foot forward and also the right slightly in so you're in the narrow pyramid pose taking your blocks or your fingertips whatever you need so the floor is there and then starting to bend your right knee flexing your left foot exhale inhale leaning into your left foot tippy toes on the right bending the right knee flexing the left foot inhale exhale rocking pyramid or walking pyramid you can choose a couple more last one on your next all the way into the left foot keep lifting your right foot maybe you walk the hands or the blocks forward maybe drop your head down lift the right leg one deep breath and right foot next to the left inhale half lift exhale fold dropping the head inhale all the way up arms overhead exhale mountain pose moving into our sun bees starting to flow build some heat so feet together or hip distance sitting into our tiny chair so maybe touching the mat inhaling here in our chair exhale holding dropping the hand inhale half lift so you are moving through your vinyasa or skipping the vinyasa walking or floating taking care of the transitions and moving with the breath meeting in down dog and on your next inhale right leg up and back exhale pull the knee forward step the right foot on the inside of the right hand so coming on to your fingertips first and make sure your hips are low we don't want to have the hips up here you want to make sure they are low and we have really loaded the right leg and now walk your hands up to the right thigh so you're using your hands on the thigh so option one you will stay here just leaning forward option two you will take your arms back chest and crown of the head forward option three arms forward and we breathe wherever we are strong legs maybe the right hip slightly moves back and in left heel pushes back and the core stays strong face stays soft and on your next inhale bending the left knee pulling you up crescent pose exhale hands down vinyasa or step back to your dog and we meet in our down dog next inhale left leg up and back exhale pulling the knee forward shifting the way into the hands and stepping the left foot on the inside of the left hand hips down hands to the left thigh push into the thigh lean forward option one you stay here option two arms move back option three arms forward maybe you're pulling the left hip slightly in and back keeping your core strong and your breath steady and on your next inhale bend the right knee and push up into crescent arms overhead exhale hands down move through your vinyasa or step to your down dog and you can choose to stay in your dog make it a little easier for yourself and do child's pose or if you want to make it a little more strength-based you can take your forearms to the floor maybe you walk your feet slightly in drop your head and do dolphin pose wherever you choose to go breathe and making your choices based on how you feel today not where you were last time in your practice or you want to be and if you're in child's pose slowly starting to make your way back to down dog also if you're in dolphin maybe you want to put your knees down straighten your arms and push back or if you have another fancy way of getting there and from your down dog inhaling bending the knees casing forward inhale half lift on your exhale folding inhale tiny tiny chair try to sit all the way down through your chair up into mountain we flow inhale chair pose exhale fold inhale half lift exhale vinyasa or down dog move with your breath and we meet in our dog on your next inhale right leg up and back exhale pull the knee forward step the right foot to the neck to the right hand hips down hands to the thigh or arms back or forward wherever you choose to be we flow here and we lean forward into the right leg and pull the left leg off the floor slowly tap the foot back leaning into the right foot lifting the left leg slowly landing inhale into your warrior three exhale slowly back inhale you can push on your thigh if you're doing the hands on thigh variation two more inhale exhale inhale and exhale bending the left knee inhale arms up crescent pose exhale vinyasa or down dog drop the head relax the neck and on your next inhale left leg up and back exhale pull the knee forward step onto your left foot hands to the right thigh behind you or in front of you wherever you choose now you start to lean into your left leg and pull the right leg off and softly land back on the toes pushing into the left leg inhale exhale landing softly inhale your warrior three exhale landing softly inhale exhale landing softly inhale exhale two more inhale exhale last one inhale exhale now we bend the right knee and push up into crescent pose and also now you choose to stay in your down dog or come into your child's pose knees down wrist or a little bit more strength onto your forearms lift the hips dolphin pose staying and breathing your choice your practice so you take what you need leave what you don't trying to make your practice the place you want to come back to often not a place you want to avoid and if you're in child's pose slowly starting to find your way back to dog also in dolphin finding your way into straight arms and from dog you choose if you want to walk or float to the top inhale half lift exhale fold and tiny tiny chair inhale through the regular chair exhale mountain last round we flow inhale building some heat exhale fold inhale half lift long spine building some heat exhale fold inhale half lift long spine exhale vinyasa or skip it taking a breath and on your next inhale right leg up and back exhale pull the knee forward down with the hips hands to knee behind you and on your next inhale bend the left knee coming up so we're going to lean forward this time instead of holding on to the right leg we're holding behind the left leg so standing up tall and just holding underneath your left leg your left leg you can also clasp in front but here you have the option to see if you can straighten the left leg a little bit or maybe a lot last option is to take the arms overhead so wherever you are breathe push off the standing leg lift through the chest lift through the crown of the head three two and one slowly moving through our warrior three maybe with your hands on the thigh or the arms behind you or arms in front of you landing softly into crescent inhale and exhale vinyasa or just skip it and step into your dog take a breath and on your next inhale left leg up and back exhale pull the knee forward left foot to the inside of the left hand hips down hands to the thigh or or behind you bending the right knee inhale come all the way up and now leaning forward pulling the right leg up grabbing behind or in front whatever you choose but if you want to move further have the hands clasped underneath the right thigh and see if you can maybe start to straighten a little bit maybe a lot and try not to lean back to get the leg out trying to keep the torso straight and if you want to release and we breathe push through the standing leg and three two and one slowly pull the leg back in you can support yourself on the left thigh arms back or in front slowly through your warrior three into your crescent inhale exhale vinyasa or you skip it and step straight to dog um and last option now to go into your child's pose or you go into your dolphin or stay in your dog wherever you want to go breathe so notice the heat you've just been building connect your joy if you lost it on the way in all the lefts and rights and arms and legs it's easy it's easy to forget okay and if you're in child's pose slowly coming back to dog also from dolphin and a couple of option you can step your feet to the outside of your hands or you can do a light little float landing both feet at the same time two little squats and breathing into your hips okay and slowly starting to drop the head down lead with the hips hips come up toe heel the feet a little bit more together and slowly start to roll up the spine i'm going to do a little standing core sequence today so it's similar pattern to the one we did in the warm-up so it's more subtle core so clasp your hands behind your head elbows out to the side just stand with hip distance or about take your right foot turn the toes so they face out to the right same as your right elbow and lift your heel inhale and push up through the left leg and now exhale just start to pull your knee and your your right knee and your right elbow to towards each other and then release and the next exhale see if you can do the same maybe they touch maybe they don't at all just find your little flow here with the breath if this is plenty balance and core just keep going if you want a little bit more challenge you release the arms or you can have the hands just touching your head and do exhale then you take the right leg behind your left take your left arm to the left and see if you can touch your left heel and then push off the left leg inhale elbow and knee and exhale or you can you can play with the breath maybe you exhale still here and you inhale right foot behind the left and touch maybe the heel yeah for me that flows better exhale here or you can play with it if this is too much going on for you i totally understand just keep with the first flow again we're not trying to make this into anything kind of comparison we're just trying to enjoy our practice if this is just chaos for you just slow down so a couple more of the options you choose and last one and we release ah and we have one more side so left toes out to the left heel off the floor hand skin clasp behind the head up tall inhale exhale you just pull the knee and the left elbow toward each other and release back down this can be plenty there's a lot of balance going on so don't beat yourself up if this is you today can be more than enough if you feel like the elbow and knee touches pretty easily and you want to challenge yourself you release the arms a little bit left leg behind the right see if you can touch the left heel with the right arm the right hand and then push into the right leg pull the left knee and left elbow together and slowly release left leg behind the right see if you can touch bending the knees coming back up again elbow and knee together just finding your flow with the breath a couple of more wherever you choose to go two more last one and slowly release moving back to our flow away from our little standing core session and breathing moving into our standing sequence so feet together or hip distance inhales arms up exhale folding forward and down inhale half lift you can move through a vinyasa or just step to your dog whatever you need if you need more heat more flow or less and on your next inhale right leg up and back open the hip knee to the ceiling option one stay here this can be plenty option two you lean forward so you're the way it is more into your left hand and you're on the edge of your left foot and you maybe are on your fingertips on the right hand maybe staying here if you're comfortable release the hand flip your dog breathe here push the hips forward and up if you're in option three and anywhere you are we start to push the right hand to the mat roll the right knee forward left heel comes down and we circle up to warrior two take a moment connect your breath find your focus and then we take the left arm behind our back you can grab it with your right hand to pull it around and put it on the inside of your right hip or just rest it on your back if this self adjustment doesn't work for you anywhere you are reverse the right arm up and back and we breathe neck is happy gaze is soft and breath is steady finding that ocean sound and keep the half pint reach forward through your right arm option one right elbow through the to the thigh and instead of leaning into your right arm push into the thigh and keep your neck long maybe chin goes slightly in and you breathe here or option two take the hand to the block to a block fingertips or the floor if you are super happy here maybe you take a full bind right arm underneath to find your left hand or left wrist just try not to be gazing towards your mat and chest to the floor keep the chest open the neck long breath nice and steady if you have the full bind slowly release release the bind so the left arm can pull you back up straighten out the right leg all 10 toes to the left inhale arms up exhale just forward and down so you might stay here if the floor is far away use your blocks see if you maybe can just relax your head if you're comfortable here you start to walk your hands further back and see if you can bend your elbows a little bit just keep the neck long so if your head is easily resting on the floor walk your feet closer together so if the feet are really wide it's really easy to have the head down that's not our goal our goal is to get a nice stretch of the legs and long happy back and then a place to focus our minds and our breath so also shoulders can pull slightly back away from the ears so they're not falling into the ears ocean breath so next inhale lengthening and walking now on your exhale forward into a lizard pose so your right foot is on the outside of the right hand and your left leg left knee is off the floor option one is put your knee down stay here option two is to take maybe your left forearm to the floor maybe for some it's both forearms to the floor and if you want to be more active you can lift the back knee off the floor stay here and we breathe so relaxing the face and then if the knee is off the floor knee can come down coming back to your hands if the hands if the elbows were down and then lifting the back knee and walking now the right foot into the center and lift your left leg just for a moment visiting our standing split again and then bending the left knee threading now the left leg through so if you want to use your back heel and you walk the hands back like our little narrow pyramid almost or you keep the foot lifted and you try to sit down and we meet safely on the ground seated option one walking the feet back reverse tabletop fingers pointing forward or slightly out depending on how your shoulders are feeling and then you push into the floor through the hands through the feet and you lift a little bit more challenging for most is option two feet forward pointing the feet pushing into the floor and lifting the hips chest up breathing here if the neck is okay releasing the head back so anywhere you want to go breathing five four strong backside pushing into the floor two and last breath if the head is back tuck the chin in slowly come back and if you do float back you do that if not you cross your shins hands forward lift the hips step through your vinyasa or step back into your dog and walk it out take a breath and on your next inhale left leg up and back option one bend the knee stay here just keep opening up the hip option two come on to the edge of the right foot and fingertips on the left and just keep pushing into the floor through your right arm option three allow the foot to land release the left hand breathe here wherever you are now you start to find the floor with your left hand and we roll the left knee forward step the left foot to the inside of the left hand right heel down circle up into your warrior two take a moment arrive take a moment arrive and then right arm behind your back maybe you take the fingers and you pull the arm around to your half bind maybe you just rest the back of the hand onto your back left arm up and back reverse your warrior breathe here so and slowly keep reaching now through your left arm you can rest or not rest you can place your left elbow on your left side and try not to rest here so really push through the arm and if you're fine here you want to explore a little more you can go further down with your left hand to the floor or a block staying here in your half bind or if you're super comfortable you can take your left elbow underneath your left thigh and see if you can find your fingertips or your right wrist full bind breathing wherever you are try to not gaze to the floor or have the floor or have the chest to the floor that's easy to go there but try to turn the chest to the right keep the neck long sometimes it helps to just draw the chin in if you have the full bind just slowly release so you can and also the half bind just release the right arm use the right arm now to pull you up straighten the left leg turn all toes now to the right inhale arms up arms up and exhale we clasp the hands behind the back roll the shoulders back inhale chest lifts exhale start to lean forward and fold drop the head if this is too much you can always stay up or you can try to bend your knees so if it's too much for the hamstrings maybe it helps to bend the knees to move more into the shoulders wherever you are just breathe finding your ocean breath steady focus on the right side and now you rest your hands to the low back first just so your shoulders get out of the stretch and then release the hands to the floor and lengthen on your inhale exhale walking the hands and the torso forward also the left toes point forward into lizard pose option one you stay here or you can rest your knee down and also for some it's available to take the right forearm down for some it's available to take both forearms down you can keep the right knee down or up depends if you want to be active or not just breathe into your hips try to relax your face and enjoy your practice so if you are down with your forearms coming back to your hands take the left foot to the inside or in between the hands lift the back knee and we visit our standing split just for a little moment and then we slowly start to bend the right knee see if we can pull it through you can use the foot on the floor and just kind of find your way onto your your butt on the mat or you can try to bend the left knee and sit on your heel and slowly walk yourself back safely on our mat coming on to our backs so two back bends here we will start with our our bridge pose so taking our upper arms pushing them into the floor puffing the chest up pushing into the feet activating the glutes and lifting up walking the elbows in one option here is to have the thumbs underneath four fingers on the outside of the hips staying here maybe if you want to explore a little further bend the right knee if this feels okay right leg to the ceiling option three if you are super comfortable here you will start to lift off the floor just slightly so you're floating in the air and maybe you stretch the legs apart breathing here and then bending the left knee slowly landing on the foot bending the right knee stepping the right foot into the floor and again staying or lifting the left knee if you're comfortable left leg to the ceiling if this feels okay floating off the floor and separating the legs breathing here just to play a little bit bending the right knee softly land bending the left knee and taking a breath releasing the arms we all slowly roll down take a moment to breathe and then decide if you are fine just doing bridge you will do bridge one more time or any option of bridge also wheel is an option here finding a comfortable place to place your arms so you really feel like you can push into the hands and then puffing the chest up lifting the hips coming on to the top of the head and then push down into the hands and the feet see if you can lift up into your variation of wheel and breathe try to get comfortable try to find your ujjayi breath in your back bend and wherever you are slowly start to come down and take a moment and rest the knees maybe the hands rest on the belly just notice how your body is responding to the poses to the practice and then slowly starting to bring the knees into the chest and rolling up and down all the way into a seat and we have our inversion time so pick and choose so if you are more today like you feel like i don't want to use too much effort too much strength for me today i need something softer you can always take your block or just your hands and do puppy pose instead today more shoulder opener keep your knees underneath your hips and walk the elbows out maybe have the block between your hands and you breathe here or rest your hands behind your head or you can take your block between your hands for dolphin like we've been doing and drop your head maybe lift one leg in your dolphin take three to five breaths here and then you change and do the other three to five and come down if you're super comfortable today and you really want to try if you have a wall to keep you safe you can try small kick ups but not trying to kick too far if you don't have a wall so walking it in lifting one leg and see what happens if you leave the floor so maybe you keep separating the legs if you bring both legs together and you feel like you're gonna fall that's to rush it a little bit so it's better to keep the legs separated for a while so you don't fall over especially if you don't have a wall but hit pause and just use one to two minutes to do your inversion practice or puppy pose and then you press play and we're back on for the cooldown okay so we did our inversions and let's start moving into our cooldowns so from your dog you can do vinyasa just to reset after your your inversion or just go into dog drop your head relax your neck take a breath and we find our way to a seat so again it can be just crossing the shins and sitting down or you can try to be more fancy maybe you have your blocks today and you want to try to give yourself some a little bit longer arms and you bend the knees and pull the knees through the arms with a little jump you can try to explore if you want but we try to sit nice and tall for our forward fold if your forward fold is not comfortable for your low back i always suggest feet on the floor knees bent hug around your legs and slowly lean forward and as this gets comfortable you walk the feet further out so just finding your fold and now just start to release your controlled ujjayi breath just allow the breath to come and go and you use it to help you relax so maybe take a nice deep inhale and you make the exhale even slower even longer emptying everything emptying everything and then just moving through that that either just allow the breath to slowly enter and leave and then a couple of times you really fill up and really empty out when you need it's really relaxing the face relaxing the belly and slowly rolling the head up and then taking your i will show with the left side is easier just taking your left knee to the left so you're more open you're not facing your right leg you're more facing in between the left knee and the right foot inhale here and exhale just walk out your hands and then you start to explore does it feel good here do i want to be closer to my left leg or do i want to be closer to my right leg and just find your perfect spot whatever or wherever that is so allow the body to become heavy especially the legs and the hips and the hand so and then one more deep breath and slowly come back up and just changing the legs bending the right knee left leg to the left and then having your torso just between the legs moving out walking your hands staying heavy in your legs choosing if you want to go more to your right leg or if it feels better to be more towards your left leg and when you find your spot relax there enjoy your breath heavy legs heavy head soft breathing so one more deep breath and slowly coming back up and helping yourself all the way down onto your back just visiting the place where we started but first just bring your knees in and take a moment get comfortable so if you were comfortable with crossing your chins you will walk your left foot to the right take the right foot in front and walk it over to the left and then rest your knees out to the side maybe they are ready now if they weren't this in the beginning of practice maybe you place your feet to the edge and then rest your knees together instead your right hand grabs your left elbow your left hand grabs your right and rest arms overhead just take notice again how it feels to be now on your mat and this time after all you took your body through your mind through your breath through does it feel any different different to lie here now physical any difference mind any difference are your feelings shifted or changed so and slowly release take a nice stretch out and then one more time this time walking the left foot the right foot over to the left and the left foot in front so left in front of the right just resting the knees or resting the knees together and feet to the edges left hand grabs the right elbow right hand grabs the left and pull your arms back rest your head back release the whole body heavy to the floor so soft belly soft face soft breath so slowly Give yourself one more stretch out. Maybe one more little hug. Anything you need to do before Shavasana.

All Levels Vinyasa Flow for BJJ: 86-Min Dynamic Yoga Class

Transcript

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