Full Yoga Class With Variations: 76-Min Complete Flow for BJJ

Keep the right knee pointing up Keep the left shoulder and the left side of your body heavy And see if you can relax here like you're trying to make your Low back really heavy you can use your belly to try to push the low back to the floor Really heavy hips steady breath And then one more deep breath Through the nose And then slowly come back to center release the legs This time we bring the left foot on the top of the right thigh And bring the legs close to you in the left arm goes between the legs the right arm on the outside of the right leg You can grab the shin the back of the thigh You can move around Or you can stay still Breathe Just pay attention this is just a warm-up Just allow yourself to To feel what's going on in your body right now what you need to To pay attention to during the class It's just a nice check-in with yourself before we start to move more One more breath And then Slowly release the arms keep the legs as they are but put the right foot down and hip escape to the left Left foot and right knee to the right keep the left knee pointing up Same thing goes here. Just try to keep Everything heavy So The more you relax the deeper you go in this pose the more you try to hold yourself up and tense The more this stretch is on the surface So the more you can relax the more intense you will get One more breath And slowly come back to center Release both legs put them right behind your hips. So pretty close to your hips We're going to do shoulder bridges So use your legs as you would do in bridge push your hips up start to bring your right arm to the left roll With the left arm underneath your body as you reach the right arm to the left Then slowly roll back to center hips roll down as you inhale push down lift up Stretch the right arm to the left And you come back down left arm to the right And then we keep going pushing to the legs reaching lifting the chest lifting the hips and lower down as you exhale So inhale you push down reach the arm across the body And lower down Keep going a few more Last one And lower back down Arms and legs to the ceiling start to open your hands spread your toes Roll the hand and roll the wrist and ankles And then bring the knees in again and start to grab behind your thighs and roll up and down the spine So just try to use the transition from the floor up to seated to Soften up the back connect to your core and also just use your breath And on your next one roll all the way up into a comfortable seat right shin in front of the left or Come onto your knees if it's better for your spine and hips So push down through lift up inhale arms out to the side Exhale right arm to the right left arm overhead and exhale right arm to the left Arm overhead and just start making big circles with your left arm It can be on your palm on your right hand if you feel like you want to come higher and not crunch so much Into your right side you're on your fingertips Or if you want to go deeper come on to your right forearm Keep left hip heavy And breathe into the left side One more On your next inhale use the left arm to pull you up And exhale left arm to the left start to circle your right arm big circles. So now the hip right hip stays heavy And just notice what your neck prefers here if it's it if it's to look down Or maybe the head follows the circle of the arm So breathe into your right side body One more And inhale come up lift up Exhale start to fold forward try to keep your spine nice and long and the hips heavy It can be nice to relax the head and neck And breathe into the whole back body try to fill up the space between the shoulders with your breath in And relax on your out breath Next inhale come back up place your hands behind your hips release the feet to hip distance And then lift the chest inhale Exhale start to release both knees to the right Stay here and start to tap your left knee three times Inhale bring the knees back exhale both knees to the left tap your right knee three times Then just keep going from side to side here It really helps to have active feet and also engage the glutes to kind of push the hip forward and up away from the floor As you tap the knee We'll continue to push the floor away and roll the shoulders back lift the chest And then come back to center cross the left chin in front of the right make sure you're sitting up tall Inhale arms up and exhale just bend the elbows.

So you're in cactus arms. So the elbows are In line with the head so the head is not in front or behind the hands So keep the whole spine In line with the head so the head is not in front or behind the hands So the head is not in front or behind the hands so keep the whole spine straight so the neck is not In front of the rest of the spine so chin in inhale push down lift up Exhale start to twist to one side And then just keep going so you're just keeping your head Still and just moving the arms This will twist the whole spine in one Breath And you will notice your breath will probably be a little shorter. That's fine You don't focus too much on the in breath You just use the out breath And notice if your hands is falling in try to lift the hands and pull the elbows slightly forward to keep the chest lifted So you don't want to Round the spine here. You want to keep it nice and long and focus on the rotation in the spine And just a few more getting some life into the body And coming back to center inhale arms up exhale you fold forward again just try to keep Keep the spine and the back nice and long and breathe into the back body One more deep breath And on your inhale come back up and let's move on to all fours Coming into tabletop starting to turn the fingers back start to move into our wrists You can circle over your hands Make sure you have space between the fingers And that you're pushing into the hands opening the wrists and the forearms Going the other way if you just went one direction And you can release the hands fingers pointing forwards move into tabletop shoulders over wrists hips over knees And then we inhale Right leg up and back left leg left arm in front of you left leg in front of you would be hard here So keep your keep your core engaged so you don't sway into your low back So you want to keep reaching forward pushing back but also lift your chest inhale Exhale keep the leg and arm straight but tap the floor with the toes and fingers round the spine inhale reach lift exhale Round So inhale you reach lift the chest Exhale you push the floor away and round the spine keep going inhale Exhale two more inhale Exhale last one And coming back to neutral This time left leg up and back your right arm in front of you So again, make sure you're connected to your core active leg inhale lift the chest Exhale tap the toes and fingertips around the spine Inhale keep lengthening reaching Exhale tap the floor push the floor away inhale length Exhale round Keep going Notice if you're losing your core keep the core tight Last one inhale And exhale coming back to tabletop and pushing into child's pose or turtle pose Turtle pose in yoga is something completely different than this One breath Then just roll up to a seat Interlace your fingers And inhale push the inside of your palms away from you and up towards the ceiling Exhale Palms together spread the shoulders and round on your way down So notice now when you inhale arms go up you create space Exhale you close it down round empty your air out So keep going big movement for the shoulder and the spine And notice how you can really fill up with breath as you inhale and the whole body opens And how you can empty the breath out as you close and round Two more Last one And then release the hands come back To all fours and we're going to do some spinal rolls So just sway your back move your hips back towards your heels and then roll forward So pushing the floor away Releasing on the way back through what we call the cow pose Cat pose as you round forward And cow pose coming back Tucking your toes doing the exact same thing only with your toes tucked One more round big spinal roll And now start to lift your hips toward the ceiling reach the hips up and keep rolling forward Just bending the knees over the floor as you move back One last rolling from dog forward arching on the way back Possing in your dog relax your head and neck Take a few breaths And now we walk the hands back towards the feet so walking the hands back towards your feet and you can um You can open your feet slightly wider than your hips the toy the toes might point a little bit out.

That's fine Inhale you can be on your fingertips Exhale you drop the hips down lift your chest Take a breath here. We're going to move with the breath. So inhale chest up head up Exhale you fold drop the head lift the hips So inhale hips down chest up Exhale you fold Inhale hips down chest up Exhale drop the head lift the hips two more inhale Exhale weight into the toes inhale squat And exhale fold take a breath drop the head Inhale You can take a put a nice bend in the knees And slowly start to roll up through your spine all the way into standing When the head is on top roll the shoulders back activate the legs push the floor away Moving into half salutations, so inhale arms up chest up gaze up Exhale fold from your hips forward and down You can bend your knees inhale fingertips or hands to the shins long spine Exhale drop the head fold down Inhale all the way up arms overhead Exhale back to standing One more like that inhale arms up chest up exhale forward fold Inhale half lift Exhale fold Inhale all the way up arms up chest up Exhale back to standing Inhale arms up Exhale you fold forwards and down Inhale half lift Half lift this time exhale put your hands to the floor and start to walk forward into dog Take a breath where you drop your head relax your neck lift the hips Moving into our vinyasa So from your dog come onto your toes roll forward into a strong plank Connect your core inhale here Exhale bend your elbows close to your body as you come through the low push up onto your belly Flatten out your feet inhale lift through to cobra so long neck Exhale come back down tuck your toes with or without the knees push up back through plank into down dog Again rolling forward into plank staying connected to your core inhaling in plank with or without the knees Lower through the low push up all the way to your belly keep the shoulders away from the floor flatten the feet inhale lift Exhale back down tuck your toes find your way through plank into down dog and just keep flowing on your own Move with your breath use your own modifications and just pay attention to Use the back body keep it strong to be able to lift and open the front body when you're on the floor When you're in dog and plank pay attention to how you're using the hands to hold your own body weight Evenly distributed the weight into the fingers wrists Pay attention to the transitions. They are half of our practice And then we meet back in down dog Allow yourself to take a breath And slowly start to put right foot in front of the left and just start to push back a little bit Left foot in front of the right push back a little bit And you just walk slowly to the top of the mat Or to your own hands if you're not on a mat And when you are in front just keep your hips feet hip distance inhale half lift Exhale you fold Inhale come all the way up Exhale to standing take a moment take a breath So we're going to do a little bit of a exercise Moving into our sense elation c variations so inhale arms up chest up Exhale clasp your hands behind your back Inhale roller shoulders back lift the chest Exhale bend your knees place your belly on your thighs drop the head take a breath Down to the floor inhale half lift exhale right foot back Inhale chest up Exhale start to stretch out your left leg and fold over your left leg Inhale hips down chest up Exhale you start to fold just keep going a few more massaging your legs your hips your spine And then we meet In low lunge right knee down inhale arms up Grab your elbows just notice which arm is on top And then take your elbows pull them up And then as you push your hips forward you start to pull your arms back Keep lifting and reaching with the chest and just draw your tailbone slightly down towards the floor as you breathe Inhale arms up exhale hands down step back down dog Relax the head and neck take a breath Inhale step the right foot forward chest up Exhale start to straighten the lengthen the right leg Inhale hips down chest up Exhale right leg down Inhale right leg down Chest up exhale fold just keep going on your breath And next one meet in low lunge left knee down Inhale arms up this time the opposite arm on top Grab the elbows start to lift your own elbows and then slowly start to push them back keep lifting your chest And keep pushing the hips forward If you if you feel like you don't have any stability from your legs try to pull the right heel back And push the left knee forward to get some stability and maybe you can reach higher with the chest One more breath Inhale both arms up Exhale hands down fold to the top on your mat Inhale all the way up Exhale to standing Inhale arms up exhale we clasp the hands behind our back the weird way inhale lift the chest Exhale bend the knees and fold over your legs Drop the hand Come In some weird sounds from sebastian rest your hands on your low back all the way down to the floor inhale And step back the left leg Right arm up inhale Exhale right forearm to the inside of your foot and arm inhale lift arm up Exhale try to tap the floor with your right forearm keep going keep the legs strong.

So keep pushing back through your left heel One last one One last one So stay with your right arm up inhale put your left knee down And start to reach your right arm towards your left foot And you pull the left foot towards your hand If you can grab the foot you can use the foot to pull the chest open if you cannot reach the foot just keep Keep drawing the foot towards the hand keep breathing Last breath And release the foot step back to down dog drop your head relax your neck and take a breath Step Stepping the left foot forward lifting the left arm up Inhale exhale tapping the left forearm to the inside of your foot and arm inhale reach up open the chest Exhale try to tap it down Keep breathing keep moving staying strong in your right leg Last one And then meeting with the left arm up inhale and exhale right knee down Start to reach for your back foot and draw the back foot towards the hand If you grab the foot great use the foot to fully open if not keep working the foot towards your hand Breathe into your hips Last breath And then release the foot both hands to the front step forward and exhale fold Inhale all the way up Exhale to standing Take a breath we're moving into our heat building flows. It's a variation of Sun salutation Sun salutation b You can have your feet together or apart. It's up to you But try to bend your knees and touch the floor with your fingertips Inhale arms up keep the hips low Exhale move the arms back and come onto your toes iron chair Inhale heels down. You can try to lift your toes as the arm go up Exhale lift the heels arm back One last one inhale heels down arms up Exhale arms back lift the heels inhale to regular chair Exhale you fold Drop the head inhale half lift Exhale stepping back through plank inhale Exhale through your low push up to your belly inhale cobra Exhale tucking your toes pushing through plank back to down dog.

Take a breath Inhale right leg up and back Exhale draw the knee as close as you can to your forehead Inhale push it back and up Exhale close to your body and shift your weight forward Inhale again reach up and back and draw the knee as close you can to your own forehead Keep pushing the floor away and place the foot between your hands Drop your hips Inhale arms up Exhale arms back lean forward into warrior three so back leg off the floor Bend your front knee try to place the left foot as slowly as you can through the floor when the foot touches inhale arms up Exhale again lean forward arms back warrior three Inhale back to crescent inhale lift the arms Exhale lean forward warrior three Inhale back to crescent this time exhale standing split hands down Left leg up maybe try to walk the hands as close as you can to your right foot Keep lifting your left leg. You might have a small bend in the right knee. That's perfectly fine But active straight back leg one more breath And then inhale half lift step back through your vinyasa or you can skip it just move into dog But keep breathing even pace through the nose Inhale left leg up and back Exhale draw the left knee as close as you can to your body forward inhale push it up and back Exhale shift the weight forward as you draw the knee in inhale push it up and back Exhale as close as you can to your forehead push the floor away and step the foot between your hands And step the foot between your hands hips down lift up inhale Exhale lean forward arms back have a slight bend in your standing leg, but straight active back leg Slowly put your toes on your right foot down inhale chest up arms up exhale lean forward warrior three arms back Inhale slowly coming back into crescent last one exhale leaning forward Inhale back to crescent This time standing split hands down right leg up You can keep a small bend in the left knee, but keep pushing through the right leg like you're trying to move something One more breath And half lift stepping through your vinyasa or skipping it being lazy today, that's okay When you're back in dog take a breath drop the head relax your neck And on your next inhale bend your knees gaze forward exhale walk or float to the top of your mat or to your hands Inhale half lift Exhale fold bend your knees touch the floor Inhale into chair Exhale arms back on your toes Inhale chair Exhale iron chair Last round inhale chair keep the hips low exhale iron chair Inhale chair exhale you fold Inhale half lift move through your vinyasa on your own Keep breathing through the transitions breathe through the poses And we meet in down dog take a breath Inhale right leg up and back Exhale draw the right knee to your left elbow or even up to your armpits Inhale push the leg up and back exhale again to your left elbow or armpits last one inhale Exhale pull it in move the knee to the center step the foot between your hands inhale arms up Exhale you twist to the right so right arm back left arm in front start to lower your left knee to the floor as still in the twist Now we want to bring the left knee up in front of us tap your left knee with your right hand Take a breath Slowly move back into the twist on the floor. So left knee back twist to the right Push the floor away lift the left knee up in front twist to the left Left Keep going slowly coming back down twist to the right Pushing back up twist to the left Slowly coming back into your twist last round Meet in crescent twist with the knee off the floor To the right hand up to the floor Start to lower your left hand to the floor right arm up Keep reaching the right arm up push the floor away through your left arm and move into side plank Find a stable side plank.

You can have your left knee down But start to bring your right elbow and right knee toward each other. So you crunch Inhale stretch reach the right arm overhead exhale pull the knee and elbow together. Two more, inhale, exhale. Last one, inhale, exhale.

Coming back to plank, inhale, exhale lower all the way down to your belly, stretch your left arm to the left, shoulder height or even higher. Peel the right leg off the floor and twist open. You can use your right arm where it is or place it wherever you want. Relax your head and neck and breathe.

Deep breath in through the nose, open your mouth, exhale. Coming back to your belly, pushing through plank back to down dog. Take a breath, inhale left leg up and back, exhale draw the left knee to the right elbow or armpit, inhale up and back, exhale pull it to the right, make sure you're not dropping your hip, inhale lift it up, exhale to the elbow, stay here, draw it through center and step the foot between the hand, inhale arms up, exhale twist to the left. So you're drawing the left arm back, right arm forward, start to lower your back knee, right knee down, take a breath and now you bring the right knee up in front of you, tap it with the left hand, twist to the right, take a breath, slowly release, see how slow you can lower the back knee down, twist to the left, push the floor away, lift the back knee up, tap it with the left hand, twist to the right, slowly release, lower slowly back down, twist to the left, one last round, push down to lift up, twist to the right and coming back into high lunge twist, crescent twist with the knee off the floor, slowly release the right arm to the floor, left arm up, keep reaching, strong right shoulder moving into side plank, you can have the right knee down or you can stay, so bring the left elbow and left knee together, inhale reach the left arm overhead, open up, exhale pull the knee and elbow together, make sure you're not rolling in towards your floor, inhale stretch, exhale crunch it in, inhale, exhale, inhale plank, exhale coming down, right arm to the right, shoulder height or higher, peel the left leg off the floor and roll open, breathe, deep breath through the nose, out through the mouth, come back to your belly, push back through plank to downward facing dog, drop your head, take a breath, on your next inhale bend the knees, gaze forward, walk or float to the top, inhale half lift, exhale fold, bend your knees chair pose, exhale iron chair, inhale chair pose, keep the hips back, exhale on your toes, inhale iron chair, chair pose, last iron chair as you exhale, inhale chair pose and exhale new folds, inhale half lift, exhale vinyasa or you might skip it, just pay attention to the transitions, not cheating with the elbows or shoulders, take a breath in your dog and now we stretch the right leg up and back, open up the hips, bend your knee, lift the knee, breathe in, breathe out, bring the right knee to the outside of your right arm without dropping the hips, inhale up and back, open the hips, again right knee to the outside of the right arm, keep the shoulders in line, inhale up and back, open, exhale to the outside of your arm, stay here, bring the knee to the center and step the foot between your hands, inhale come up, exhale hands in front of your heart or in front of your chest, circle the arms, inhale arms up, exhale hands in front of your chest, lean forward, bring the left leg forward again, lift the leg up, bring the left leg forward, bring the right leg forward, exhale hand in front of you, fighting warrior, bring the left leg out to the left, so keep the leg high if you can and then through warrior three just as a transition back to crescent, so tap your left toes down, circle the arms, inhale, exhale, lean forward, bring the back leg forward, straight leg, open up Again lift the leg, open the hip, slow as you can, lower the back leg as the foot touches the arm, go up.

One more round on your own. Meet in fighting warrior. Stay here, push the floor away through your right leg, keep reaching the top of your head, keep lifting the chest, and last circle back, landing in crescent. This time putting both hands to the floor.

Draw your back foot back a little bit so you can easily push both palms into the floor. Lift the left leg, we're going to switch the legs in the air. So keep your left leg straight, bend the right knee, switch the leg as you jump, land on your left foot, straight right leg. So just keep switching, focus on the leg that is lifted, keeping it straight and strong.

Not flipping your legs like crazy people, but controlled movement with the breath. Try to inhale, prepare, exhale, push the floor away. Reaching the legs, landing as softly as you can. So not poof on the floor, but really nice and controlled.

And after your last one, walk or float through a vinyasa or skip it. Take a breath. Next inhale, left leg up and back, open up the hip, bend the knee, lift the knee. One more inhale, exhale, bring the left knee to the outside of the left arm.

Left arm Sebastian, that's the right arm. It's hard. So keep pushing the floor away, inhale, left leg up and back, lift the knee, open the hip, exhale, left knee to the outside of the left arm, keep the shoulders in line, inhale, left leg up and back. One more time, exhale, left knee to the outside of the left arm, keep pushing the floor away, draw the knee through center, step the foot between your hands, inhale, arms up, exhale, hands in front of the chest, keep reaching the foot forward, bring the right leg out to the right, through warrior three and soft landing back into crescent.

Inhale, arms up, exhale, start to lean forward, bring the straight right leg forward out to the side and through square hips before you land. Inhale, arm goes up, exhale, shift the weight forward, bring the back leg circle out to the side, try to keep the landing controlled and as the foot lands, the arm goes up, arms goes up, keep moving with your breath. Last one on your own. We meet in fighting warriors, bringing the right leg forward, take a moment here to push the floor away through the left leg, lift through the crown of the head, push the right leg forward, lift it up and bringing out to the side, slowly back into crescent, inhale, arms up.

This time exhale, hands down to the floor, bring the left foot slightly back so you can easily lean into your hands, shoulders over wrists, bend the left knee, bring the right leg straight up, switch the legs, try to prepare with the breath in, exhale, do the switch, keep going, is your feet active or not? It helps with active feet. Are you evenly placing the weight in your hands or are you resting on the outside of your hands? Push into the index, push into the thumb, keep your gaze steady, keep your breath steady.

And last, that was some sloppy legs, move back through your vinyasa all the way down to your belly this time. Take a breath on your belly, reach the arms back, roll the shoulders back, draw the shoulder blades together, if you want you can clasp your hands, stay here and pull your chest open. If you want to use your legs, you can bend the knees, grab your feet or ankles and use your legs, push them up and pull them back, just open the front. Breathe.

Last inhale, exhale, release. Okay, moving through plank, back to down dogs, it's time for some nice floats. So bend your knees, gaze forward, exhale, try to float forward behind your own hands or outside of your own hands. Inhale, lift the chest, exhale, push into the hands, lift the hips, try to float back to down dog.

You can have your dog a little shorter than you usually have. So jumping forward or floating forward, floating back. So the difference between the jumping and the floating is when you jump, you just crash land. When you float, you're barely just touching the floor and you control the transition.

Two more. And on your last one, land your feet on the outside of your hands so you can comfortably squat down. Okay, we're going to move into Umbha Plata on our right side. So take the right arm, back of the palm resting on your back, bring the right elbow inside of your right thigh and just use the right thigh to push the arm in just as much as you need.

Maybe it's not so much. You don't need to push as much that you want to tap, but it's just enough so you get the nice stretch. Relax your jaw. And slowly release, Umbha Plata on the left side, so back of the left palm on your low back.

Bring the left elbow inside and just slowly push the arm in. Breathe. And release. And with or without hands, try to come on to seated and roll all the way down on your back.

Bring the legs up right above your hips, bring the arms up, make a yoga pistol with your hands. And then bring your shoulders off the floor, so engage your belly. Start to separate one leg from the other and bring your arms on the outside of the leg that is facing up. Keep bringing your shoulders away from the floor and then we start to switch the legs.

Ten, nine, keep lifting away from the floor, eight, active legs, seven, six, keep reaching through your toes, five, four, three, three and a half. I can't count. I'm really bad with numbers, so just keep going. Three, two, one, and come back to center.

Keep reaching and place your feet down, rest your shoulders down. Just engage your legs, lift your hips, lift your chest, breathe. Fill up the front, stretch the front. And lower your hips down.

And bring your legs up again. And as controlled as you can, bring the legs overhead into plow. If you need to, you bend your knees of course, you use your hands. Take a breath.

Make sure you're not on your neck but on your shoulders. Now we roll forward into a squat and try to move into the snowboard pose or camel pose. So from squat, you can use your fingers or not and try to lower your knees in front of you and then push your hips forward, take a breath. And then pull your hips back to your heels, see if you can pull the knees off the floor with or without hands.

And then slowly come back into plow. If this was enough, you just keep doing this. If not, come on to half pistols. You place one foot down and try to lift the other straight off the floor.

You can grab it with your hands or use fingers to support you on the floor. Then we roll back down again into plow. Then slowly come back down, roll into half pistols on the other side if you wanted to explore this. Take a breath.

And then slowly come back down, roll into plow. So again, use the first option or second or you keep going, rolling through the half pistols into a narrow lunge. So you place both feet down, back knee down, push the hips forward and then again, pull the hips back towards the heel, come through the half pistol and all the way down onto your back again. If you did that, do it on the other side.

So half pistol, placing the front foot down, back knee down, hips up, lift, breathe, pulling yourself back down through the half pistol all the way into plow. This time we roll up into a squat into arm balance crow pose. So put your hands down, lift your feet off the floor if that feels like it's something that you can do. If this is easy peasy, then start to bend even more into your arms and place the top of your head down, only if you have a healthy neck.

Then you can try to lower your hips back down, come into crow again. Take a breath and move through a vinyasa or skip it. In your dog, relax your head and neck. Maybe out through the mouth.

Next is bam bam. So really going to create some heat now. So you can narrow your dog, roll forward into a floating tabletop. So knees is off the floor, shoulders are strong.

Look to your right, bring the leg, kick the leg to the right underneath the body. Good. Now we come back to center. We look to the left and kick underneath the body to the left.

Good. Come back to center, kick to the right. Make sure your shoulder is above your wrist. Kick to the left.

Make sure your knee is over your ankle. Good. Come back to center. We do six, core strong.

Five, leg straight over the floor. Four, three, two. Keep breathing. And one.

Last one to the right. Lower all the way down to a seat. Take your right foot, put it on the inside of the left thigh. Toes on the left with pointing up.

Push down, reach up, inhale. Fold over your left leg as far as is comfortable. A few more deep breaths here. What we just did was a lot of left and right to slow down the pace on the next side.

If this felt great, just move even faster than we just did. Inhale, come back up. Exhale, left hand down. Right foot down.

Lift the left leg. Come back to center. Now we kick to the left. We just keep moving on our own pace.

Maybe it's slower than we just did. Maybe it's super fast. Just be aware of your alignment. Want to keep the shoulder above the wrist.

Want to keep the knee above our ankle. We'll make sure the kicking leg is moving straight out above the floor and not up to the ceiling or away from us. Keep breathing. Going crazy.

And next time you kick to the left, lower down. Bring the left foot to the inside of the right thigh. Right foot points up. Inhale.

Exhale, fold over your right leg. Breathe. Heavy hips. Steady breath.

On your next inhale, come back up. Place your left foot to the floor and come back on all fours and walk your way back to down dog. Take a moment, drop your hand, relax your neck, lift your hips. Your next inhale, right leg up and back.

Exhale, draw the knee as close as you can forward and step the right foot between your hands. Left heel down. Circle your way into your warrior two. So using the left arm to pull you up.

Arms stretching opposite directions. And then we move into reverse warrior. So flip your right palm, draw the left arm back, lift through the right arm. Take a nice deep breath into your right side body.

And then exhale, elbow to thigh. So right elbow on your right thigh, left arm up. You can stay here or reach the left arm forward. Just make sure you're not closing your chest.

If you want to, you can put your left arm behind your back or the inside of your thigh. That's the right arm, left arm. Sometimes you have really stupid people in class. That's just how it is.

One deep breath. If you have the left hand behind your back, release it up. Use the left arm to pull you back up. Straighten the right leg.

Turn all 10 toes to the left. Inhale arms up. Exhale, clasp the hands behind your own back. Roll the shoulders back.

Inhale, lift the chest. If this is plenty, you stay up. If not, you fold head down and the arms follow. Make sure you relax your head.

Stay preferably in your toes here so you're not resting in your heels. One big breath here. And then rest the hands to your low back before you allow the hands to come down to the floor. Stretch your back long and start to bend your right knee.

You can keep the left foot on the floor or flex your toes up. Then move to the other side. You can use your hands as much or little as you need. You might use them to have some weight in or you might take the arms completely off the floor.

Keep going with the breath. Then come back to center. Stretch out the legs. Stretch out the spine.

And then walk your hands forward to your right foot. Turn the right foot forward. Move into half moon. So you take the right arm slightly to the right.

Lift the left leg and arm. Flex the left foot so the left hip is above the right hip. You can start to bring one finger away from the floor. Then two, then three, and then maybe you are off the right hand completely.

Breathing. Make sure you are not closing the chest. Make sure you are not closing the hips so everything is spreading wide. One last breath.

And slowly hands down step through vinyasa or back to down dog. Take a breath. Relax your head. Inhale left leg up and back.

Exhale draw the knee close. Forward and step the foot between the hand. Right heel down. Use the right arm to circle you up through warrior two.

So just reaching through the arms. Reversing. So flipping the left palm up. Taking the right arm back.

Breathing into your left side body. Make sure your knee is not resting in but opening the left knee out to the side. Bring the left elbow to your left thigh. Right arm up.

You can stay here or reach the right arm forward. Make sure you keep opening the chest. Or you can take your right arm behind your back or even rest it on the inside of your left thigh. Roll the right shoulder back if the arm is on your back.

Breathe. And then we slowly release the right arm up. Use the arm to pull you up. Stretch out the left leg.

Turn all ten toes to the right. Inhale arms up. Exhale we clasp the hands the weird way behind our backs. Roll the shoulders back.

Inhale lift. Stay or fold as you exhale. Weight in the toes. And so you're allowed to bend your knees here if the hamstrings are making this hard to work into your shoulders.

You can bend your knees and see how it feels. One more breath. Then slowly rest the hands on your back and have the hands come down to the floor so you can lengthen the spine. And then bend your left knee straight.

Stretch out the right. Try to see if you can sit down on the floor. And then with or without using the arms come back up. Move into the right leg.

Stretch out the left leg. Maybe come into a seat. So keep going from side to side. And for some people this is super easy.

Some people are really stuck on the floor. So I was one of the people who were stuck on the floor. I had to have a teacher come and actually help pull me off the floor. So just be patient.

Use your hands behind you to push you up. Use an arm in front of you to catch you. Figure it out as you go. But never not try.

And then we meet in center. Stretch out the legs. Stretch out the back. Inhale and exhale.

Walk to the left foot. Point the toes forward again and we move into half moon. So the left hand slightly in front and out to the left. Open up the hip.

Stretch the right arm up and flex the right foot. Try to come off some fingers. Maybe the whole left hand lifts. But keep reaching.

Reaching the right arm up. Reaching the left arm down. Reaching the right leg back. Pushing the floor away through the left leg and breathe.

Last breath. And slowly come through your last vinyasa or down dog. Relax your head. Take a breath.

And we roll forward just through a plank all the way down to our belly. And we roll onto our backs. Preparing for back bends. So put your feet close to your hips.

And start to use your legs to lift the hips. And then walk the shoulders underneath your chest so you really can also lift the chest. Keep lengthening your tailbone forward. And if this is plenty you stay.

If you can walk the hands underneath your back and clasp the hands together, that's an option. You can also have your hands on your own hips to help with the hands to lift the hips. Just notice your feet and knees. If you collapse with the knees, the hips lowers and there's the stretch.

So we really want to focus on activating the legs. Lift the hips. Lift the chest. Breathe.

Last breath. And slowly release the arms. Start to roll down your spine. Take a moment.

Decide how did this feel? Was this more than enough? Just do the same thing one more time. Usually the first back bends are the hardest ones.

If this was okay and you want to try to move further, if your shoulders are healthy, feel free to try our next option. So again, feet hip distance. Use your feet. Lift the hips.

So they're behind your shoulders. Just find a place to put your hands where you comfortably can push into your hands. Then use that to come on top. Push down to lift up and put your top of your head down.

That was a hard way to say place the top of your head down. If this is enough, you stay. If not, use your arms. Push down into your arms and see if you can slowly lift the head, maybe tiny bit off the floor.

Just make sure you're not pushing back into your legs. Try to lift the head and push forward. Breathe. Just see how it goes.

And when you had enough, you push down to lift your head off and you roll vertebra by vertebra all the way down on your back. Can rest the knees together. Relax the belly. Relax the back.

And let's roll back onto our bellies and just push back into child's pose. Just a moment where you relax the whole back and hips and shoulders. Bring back into down dog. Pigeon on the right leg.

So bring the right shin behind your wrists. Adjusting so your knees comfortable, your ankle is comfortable and your hips are okay. You can use your hands as much as you need. You can have some weight in your arms.

If this is okay, bring the left knee back and down. Flatten out the left foot. You can also walk your arms to the left to make this slightly less intense. Maybe come down on your forearms.

If you want to make this a little bit more intense, if this feels fine, bring your left arm underneath your body to the right and rest your head down. If you after a few breaths here feel, oh, I could, I could use a little bit more. Bend the left knee and you use your right arm to grab the foot and pull it in. If your body is screaming at you when you try this, please don't do it.

Allow the body to have some nice stretches without any battling now on the end of the class. This should feel like a reward for your body, not like punishment. Notice your jaw. If you're tense in your face, try to release your jaw, your tongue, your cheeks.

And feel all the way up. Big, big inhale. Open your mouth and exhale. Slowly come back through center.

And use your hands, tuck your back toes, push back, down dog. Walk it out. Shake it off. And then when you're ready, left shin forward, right knee back and down.

Take your time. Stay where you are. Walk to the right, walk to the left with the right arm underneath. Grab the back foot or not.

A lot of us will feel that there is slightly different one side to the other, so sometimes you might even do the same variation of the pose on one side and the other. Just drop into your breath. Whenever you feel like somewhere in your body is tensing up, see if you can breathe a little bit deeper and just communicate to that exact place to relax. Don't try to fight it with power.

Last deep breath in through your nose. Out through your mouth. Slowly come back through center. And this time, just sit onto your left hip, bring the right leg in front of you.

Stretch out the legs a little bit. And then place the legs out to the side into a straddle. Use the hands behind you to push yourself to the front of your hips. You can also stay with the hands behind you, just push down and drop your chin to your chest, flex your feet.

If this feels okay, you can bring your hands in front of you and maybe start to walk out away with the hands away from your body. Try to keep the spine long as far as you can and when you can't go any further, you can start a loud, slight rounding of the back. Keep the legs slightly active just so the feet doesn't fall in or out. And breathe.

And then last inhale through the nose. Out through the mouth. Slowly walk yourself back up if you went far down. Use your hands underneath your knees just to slowly pull everything in.

And you can drop onto your back, pull the knees into your chest. You can stay here or you can grab the outside of your feet for a happy guard pose. Just notice how you feel now compared to when you started on your back. Is there any difference physically in your body?

Do you feel difference in your mental state? How's the breath if it just allows the breath to go wherever you want to go? And if you need any last stretch before we lay down, if you want to do a simple twist from side to side or if you just want to wiggle around a little bit, just give yourself a few more breaths to give the body and mind what it needs to be able to be still. If you did the twist to one side, make sure you do it on the other side.

Let's meet on our backs. Move into Savasana, just laying down. You can have the knees resting together to ease the low back or you can relax the legs if that's okay for your body. Just make sure you have length in the low back.

You have a free long neck. And then you can go into the lower back. And then you can relax the legs in the low back. You have a free long neck.

The shoulders are resting down. Last inhale together, feel all the way up. Hold your breath at the top. Try to fill in a little bit more.

And when you can't hold the breath any longer, just completely let go of the breath, let go of the body. And rest. And then you can go into the lower back. And then you can relax the legs.

And then you can go into the upper back. And then you can relax the legs. And then you can relax the legs. And then you can relax the legs.

And then you can relax the legs. And then you can relax the legs. And then you can relax the legs. And then you can relax the legs.

And then you can relax the legs. And then you can relax the legs. And then you can relax the legs. And then you can relax the legs.

And then you can relax the legs. And then you can relax the legs. And then you can relax the legs. And then you can relax the legs.

And then you can relax the legs. And then just start to breathe a little deeper into your belly. You'll notice the belly rises, the belly falls. Chest rises.

Chest falls. Maybe give yourself a good stretch out with arms over hand, the legs engaged. Maybe a yawn. Bring the knees in.

Give yourself a squeeze. Then come up to a comfortable seat. Just keep your eyes closed if that's okay. Just like we turn our cars into service or our phones or dishwasher or whatever we have, we tend to take care of our things.

We want them to last long. This is a service to our body and to our minds so we can last longer and function better in our daily lives and hopefully on our mats, on the jayitsi mat. Take our hands together. You can open the eyes.

Inhale, arms overhead. Exhale. Thank you guys for showing up to the class.