Full Yoga Flow Class: 85-Min Vinyasa for Grapplers

Yeah, nice. Today's class is uniauflo. Which means the practice is going to kick your ass. Do like Jesus and turn the other cheek.

Bam! Oh, I like it. Give me one more. Do not take this class as, ah, I'm weak.

Ah, I'm stiff. The point of the class is for you to feel weak and stiff. Because if you want to get strong, you have to feel weak. And that's why most people are weak.

Because they don't like feeling weak so they feel weak all the time. If you want to get strong, you must feel weak. Because that means you're practicing strength. If you want to feel flexible, you have to feel stiff.

So this is my pep talk that we talked about before. I'm not very good at pep talks, but I try every time to motivate you. I'm not going to be one of those people today that just sits down and gives up. Sitting down and taking a break is absolutely perfect.

You're going to need it. Nobody is going to be able to complete this whole class and just ace it. If I can see you're acing it, I'm going to make it more challenging for you. Because yoga should be, in my opinion, 50% enjoyable and 50% not so enjoyable.

That's a perfect balance. Challenge and comfort. Vildy is like, why did I show up today? Can you tag with Stine because I like her classes more?

Let's do it. Let's do it. Child's pose, turtle position. Thank you guys for showing up.

Connect your forehead to the ground and make that the center of your attention. Breathe, focusing on the forehead on the mat. Feel your body, feel your breath. This is yoga for athletes.

And this particular morning, you might not feel very much of an athlete. And if you are, maybe you're a tired, overworked athlete. But it's fine. This class is not a test.

This is practice. You're not here to perform. You're here to practice. Take some deep breaths in through the nose.

Find the intention that got your hair this morning. And exhale with the mouth. Fire it up. Ignite, start the engine.

Inhale. Exhale with purpose and intent. Two more. Wake up the fingers.

Spread your hands. Hands as wide as the shoulders. Roll up for a cat-cowl. And then back to turtle.

And repeat. Rolling through your spine like a wave. Heels, butt to heels. And then hips forward and down.

So you're arching on the wave. And then back to turtle. And then hips forward and down. So you're arching on the way back.

Rolling and rounding on the way forward. You can come up on your fingertips here and there when you find the opportunity. Do about five, six, seven more of these. And then back to turtle.

Very nice. And then sit on your knees. Butt high if your knees are hurting. If you're okay to sit down, sit down.

Interlace the fingers. Warm up the wrists. Maybe your neck. Maybe your shoulders.

Maybe some contemporary dance. Let's warm up the brain with some waves. And then opposite direction. Impressive.

Nice. And then inhale, chest to fist. And then exhale, round forehead to knees. Palms up on the inhale.

Hands down on the exhale. Interlace the fingers behind the back. Again, inhale. And start over.

Lift the chest, inhale. Exhale, fold. Palms up, inhale. Circle the hands down.

Inhale. And relax. Two more. Nice.

Now find a squat. Take some breaths in a squat. If you want to use the knees more, if you want to focus on the hips or shoulders or neck. This is just the preparation phase.

Our legs will get tired. Our core will want to give up. And our arms are going to complain. This is not a go hard or go home class, so taking breaks is a good idea.

But the point is to push ourselves a little bit today. We're going to do a good warm up first. Sit down on your butt. Grab your hamstrings and try to lift your chest as much as possible.

That feels better, but it's also harder to balance. Roll back. And roll up. Try to not touch the mat.

If you can balance, stabilize using your trunk muscles. Connect with your trunk muscles is perhaps more accurate than activate the core. But you can call it what you want. It's the same thing.

And then coming up to a squat. And from a squat, try to place your knees down. Come forward. And then back to squat.

Roll back. This is not a competition to see who can do it without the hands. But if you need a challenge, try to not use your hands. Or use them as little as you can.

Avoid yoga mistake number one, looking at your neighbor and comparing with them. If you do that, then you're probably going to try to buy a better car than them. And then you're playing a losing game no matter what. You are you on your mat.

And you do you. Nice. And then come back to all fours. Fingers back.

Toes in the ground. Stretch your forearms and the soles of your feet. That thing we did in the beginning, the spinal roll. Keep stretching.

So you don't look forward in the beginning. You look back and you're round. And then you keep rounding and then hips drop. And finally the head comes up.

This is the start. Cat cow is the start. And then comes this one. And now we can do the same from down dog as well.

I make sure to activate. I don't bend my elbows and I don't look forward. That kind of destroys the movement. So I go forward here.

Knees can come down. I can bend the elbows now. And then on the way back. Just composition.

So practice this. Lift the heels. Really focus on rounding. If you want to do it floating, it's a bit more intense.

But there's not much of a difference between knees up and knees down. Yeah. Do five, six, seven of those. Spinal rolls.

Yeah. From Donald. Nice. Keep looking back.

Look back. Look back all the way. The head comes last. Yes.

Keep looking back. Now hips come down. Don't bend arms. Keep the arms straight.

Yes. Hips down. Now you lift the head. And if it hurts the back, you just engage more and don't relax.

Yeah. And then back. Nice. Nice.

Better. Straight legs. Lift your heels. Yes, yes, yes.

Keep looking back. Yeah. All the way up. Beautiful.

Three more. Nice, Thomas. Very nice. Very nice.

Just that. Back with the shoulders. There. Nice again.

Beautiful. Right, from down dog walk your hands all the way back to a forward fold. And then do that same spinal roll all the way up to standing. And then stick your booty out and come down five times.

A little faster. Ragdoll up. Collapse. If you do classic yoga, try to add in a little more of these rounding, rolling, organic movements to the straight.

Nothing wrong with straights, but this is also really nice to add into the mix. Nice. Everybody stand up into horse stance. Arms forward.

Pull on the inhale. And then warm up the wrists and round the exhale. Inhale, straight legs. Pull in.

Exhale. You get the thing. Go for it. Stop.

Now on the exhale, do the opposite. Push and squat down. And then swim and open on the inhale. Put some gusto into it.

Kaboom. If you're a man, then hajduken. Or if you're a girl that played Street Fighter. And stop.

Find the front of your mat. Palms together. Close your eyes. We stirred the pot after sleep.

This is a nice way to break the fast before breakfast. Decide that you can take pauses, but don't quit. Don't give up. Even when it's challenging.

The challenge is not the punishment. It's the reward. Big inhale. And exhale.

Arms up, inhale. Exhale, fold. Half lift, inhale. Step back to plank.

Lower down. Lift up, inhale. Exhale, down dog. Take a break in the dog and walk a little bit.

Stretch one leg. Bend the other leg. Lift both heels and roll forward to plank. Come down into low plank.

One elbow down. Other elbow down. Lower the hips. Lift the hips.

And come back to plank. And back to down dog. Repeat that. And if you want to add in something, lifting a leg or just doing it on one leg the whole time.

Making it easier, putting down the knees. Do it again. Roll forward to plank. Low plank, high plank and back.

Make it interesting. Don't wait for me to give you every instruction. 50% of the class is my responsibility. And 50% is options for you to figure things out.

You can add in twists, side stretches, back bends, hip openers. Experiment. And be creative. Nice one.

You want to work the arm and the upper body before we do the leg work. If your lower back is stiff, do some hip circles. Nice. Bend your knees and look forward.

Lean forward and do a small jump. And then two more. Now you buy the cheap ticket and you land halfway there. And then you jump all the way.

Half lift, inhale. Exhale, pull. Fingers to the ground, bend your knees. Butt back, arms up.

If this does not feel good, adjust the stance so that you can sit properly into a deadlift position with arms up. And now lift your heels. And as you exhale, you lower the heels chest to thighs. And then inhale, lift your heels, lift your arms, lift your gaze.

Straight arms. And then down. Very nice. Five more.

Wake up the legs. Nice. This time sit down into a squat and roll back onto the back. Chill out upside down.

Or if you want to add in some random core work that you make up yourself on the spot, choose. Do you need to stretch or do you need to connect with your center? Everybody roll up to a squat. Hands in the ground.

Elbows and knees connect. Crow pose with support and training wheels or tuck the landing wheels in and fly. Buy the cheap ticket and land halfway back. And then through shatiranga down to your belly.

Activating your back muscles. Take three breaths here. Today you're going to get the option after the back bend, go for the back bend, cobra or up dog. You can get the option of doing one push up, classic push up on the way back to dog.

That way you're going to get twice as much arm work. If you need it. We did the cat cow, we did the rolling wave, the spinal roll from child's pose. We did this from down dog.

Now we're going to do it with one leg. So feet together. Right leg comes up. Bend the knee, open the hips and lift the knee high.

Nice, will there? And then lift the heel high. Lift the bottom leg so that your heel is off the ground. Very nice.

And then roll the knee to your chest. You don't have to come to plant, but just roll the knee to your chest. Yes, two more of those. If you want to move forward, it makes it harder.

And lean all the weight into your hands. That's optional. Yes, one more. Nice, Gustav.

And now come up onto your fingertips and put the foot between your hands. Stay here. And then arms up. Hands to the chest.

Tap the knee. And then circle your arms. Inhale. Exhale down.

Nice, stay up and kick the left leg forward. Seven. Six. Five.

Four. Three. Two. One.

Coming through warrior three. So left leg falls back. And then from here bend the standing leg and come straight into the world's best stretch. Twisting lunge.

Left hand down. Right arm up. Switch the arms. If you can see me, you're looking the wrong way.

Nice. From here, look down. Left elbow comes down. Side plank.

Grab the knee. Or the foot. Five. Four.

Hips forward, cormac. Very nice. Three. Two.

One. High plank. Vinyasa. Extra push up for the willing.

Down dog. Inhale. Exhale with some confidence. I don't believe you.

One more. Inhale. Vinyasa. Very nice.

Left leg comes out. Bend the knee. Heel to butt. Open the hips.

And lift your bottom heel. Yes. Yes. Now knee to chest.

Maybe lean into the hands. Forehead to knee. Two more times. Yes.

Yes. Yep. Putsa. Very nice.

One more. Foot between the hands. Wait there for a moment. Find the power in the legs.

Don't use the back so much. Push down to rise up. Knee tap. Inhale.

Beautiful. Stay up. Kick forward seven. Six.

Five. Four. Three. Two.

One. Warrior three. Activate the back. Bend the leg.

Touch down. Elbow down. Grab the knee or the foot. High plank.

Vinyasa. Do your favorite version of the cobra rap dog. Yes. Do your favorite version of the cobra rap dog.

Down dog feet together. Bend your knees. Look forward. This time, literally, not figuratively, kick yourself in the ace.

Boom. Kick so hard that your hips start lifting. Yes. Jump.

Yes. Beautiful. Two more. And then, buy the expensive ticket and land between the hands.

Stine practice floats with you yesterday. Find the chair pose arms up. This time, interlace the fingers behind your back. Lift the heels.

Stick your booty back. And lower down to horizontal. Seven. Six.

Five. Four. Three. Two.

One. Sit down. Squat down. Fall down.

Roll back. Roll up. Make the legs as straight as possible. And then, lift the heels.

Roll up. Make the legs as straight as possible. Imagine being able to touch everything together. Straight legs.

Yes. Roll back. Yes, yes, no problem. Nature calls.

One more. And then, roll all the way up into crow pose. One movement. Bop, bop, bop, bop, bop, bop, bop.

If you want to touch down your head in crow and come back up, do so. And then, cheap ticket or expensive ticket is your choice. If you want to add in some wrist release, some extra locust or cobra, the vignassa is yours to choose. Coming back to down dog, now you know the flow.

We're going to do the exact same thing again. Right leg out behind you. Inhale. Knee to nose.

Exhale. No rush. But we flow constantly. Inhale out.

And exhale forward. Nice. One more. Stepping the foot between the hands coming up into crescent pose.

Tapping the knee. Inhaling coming up. Exhale down. The water is warm.

Nice. One more. And then, kicking the left leg forward. This time, take the leg out sideways.

And then, as it comes back, left hand down, left arm back. Make a couple of arm circles. Now you choose. Do you put the left, yeah, put the foot back.

You should either the left elbow down or stay high for a side plank. Or low side plank, your choice. Ah, you missed the best part. I'm going to take the glass.

Vinyasa. Same sequence, second side. Left leg out. Bend the knees.

Open, lift, high. Inhale like you mean it. Knee to nose three times. Nice, Beto.

When you're done with three crescent pose, arm circles. Very nice. Too soon, too soon. We're doing this.

Kick the right leg forward. Kick the right leg forward. And then out to the side. And then right hand reaches down, left arm reaches up.

Twisting lunge, the world's best stretch. Look at my shoulder. It pulls back. My hand is not here.

It's in front of my shoulder. So that when I'm side planking, I'm not collapsing. Lats activated. Shoulder is stable.

Stay there, Cormac. Push against my hand. Yes, protracted like crazy. That's it.

The shoulder will not get injured when it's there. Here, if I jump on top of you, the shoulder will hurt. Yes. Yep, Vinyasa.

Yes, meeting in down dog. And if you read the class description correctly, this said intermediate slash advanced, which means it is. So we're not going to play it easy. We're going to do one more round.

Bend the knees, look forward, jump as high as you can. Now, maybe straighten your legs to pike. Maybe you do the small jumps. Maybe you try higher.

Maybe you try to kick your butt with straight legs like this. Maybe not today, but in the future for sure. Nice, Gustav. And then maybe land with straight legs like this.

Maybe not. Inhale halfway up. Exhale fold. Kicking up the pace.

One more round. Chair pose. Inhale. Whoops.

Exhale. Lift your heels. Two more. Inhale.

Exhale. Sweep. Inhale up. Roll all the way back.

Roll all the way up to crow. If you want to play with a headstand here, do that, but jump back to your Vinyasa when you're done. Waiting down dog for the group. The bus leaves together.

Nice, Thomas. Yes. Good, Bianca. Down dog.

Right leg out behind you, not changing the sequence. Three rolling knees. If your wrists had enough, don't lean forward. Just roll the knee to your face three times and come up to standing when you're done.

Or do two or one. Doesn't matter. You can skip. Crescent pose.

Arms up. Inhale. Exhale. Knee tap.

Two more. Nice. And from here, big, long, circular kick. Left hand comes down, right arm comes up.

Final option here is to flip it back into a back bend flip dog. An option. Or do one of the few we did before. And then, Chaturanga.

Extra push up for the willing. Down dog. You can take a break or continue to flow. Left leg out behind you.

Bend and open, three rolling knees. Yes. Do it with the breath, Gustav. It's a bit too fast.

Breathe while you're moving. And suddenly it's yoga and not exercise. Crescent pose. Left foot forward.

Exhale, tap the knee. Inhale. Nice kick. Right hand comes down, left arm comes up.

Watch the shoulder again. The shoulder pulls back. The side is strong. The other side is open.

Flip it into a flip dog. Vinyasa to turtle. Rest in the same position we started the class. Split jump to warrior two.

Young in arms. Drop stance. Take a well deserved break. This was officially the warm up.

But the rest of the class is not going to be much harder. Just challenging in new ways. Flying warrior. Standing twist.

Crescent leap. Alright. Alright people. Find your way back to downward facing dog.

Feet together. Different now. Right leg out behind you. Look at your hands.

And do a little jump. And then do the same jump but land slightly forward. And then do the same thing again. And do like five more.

Small handstand kicks. Until your foot is as far forward as it can be. Now you're in standing splits. Grab the left hand to your ankle or calf.

Relax your head and look at your right foot. Right leg out behind you. Right foot. Right hand helps balancing.

Try to lift the right leg so high. That you... No, no. You don't switch the legs.

The right leg has to be up. Yeah, okay. You had a cramp. No problem.

Okay. Everybody. Warrior two. Find the position.

Front knee is important. Lift all ten toes. And have less of this and more of this. Left butt activated.

Nice. Slide the right hand down the leg. Look up at your left hand. Look at the moon right above us.

And then left hand touches the floor on the inside of the foot. Look at the moon again. And again. This time...

Bend the knee and reach for the floor with the right hand. Yeah, don't bend the right knee. Sorry, bend the left knee. Sorry, my mistake.

Reach for the floor. Even if it's impossible, don't touch it. Keep your back leg straight. And then when you're reaching forward, lift the toes.

And reach for the floor now with straight legs. And then repeat this. So you're going as far as you can into reverse warrior. And then you're going as far as you can into triangle position.

Maybe the palm comes down. Maybe the elbow comes down. Maybe the head comes down. Just kidding.

Yeah, very nice. Beautiful. Two more. Yes.

And then meeting warrior two. Bend the back leg. Drop down into a one-legged squat. Look forward and come straight up into balancing warrior.

Such a gesture. Bend the knee. Come back into the same position we were in. Here.

And then you're going to do the same thing. You're going to do the same thing. Come back into the same position we were in. Here.

Come up into the same balance. If you want to catch the foot here, catch the foot and lift. If you prefer staying in the first pose, do that. And remember, there's a lot of shame and guilt attached to losing the balance, right?

Or not. Oh, that's a beautiful sweat you have going. No shame in losing the balance. It's not like losing your glasses.

You can find the balance immediately. Stepping back. This time, start here. And then touch and back.

Touch and back. A couple of times, two, three, four times. Standing twist, balancing warrior. Whoa.

That's a good one. If you get angry, then you lack spiritual maturity. Right, Leon? Remember, there's always someone more spiritual than you.

Stay here in the standing twist. Wille thought she was going to get out easy, but oh no. This is the hardest transition of the whole class. You're not going to make it.

You're not going to make it. Oh no, you ain't going to make it. We are going to reverse half moon from standing twist. Woopa.

Thomas just gave up immediately. And if it wasn't hard enough, come back to standing twist. Welcome to the Niao flow. Whoa.

Don't fall over the edge, Gustav. And six more of these, Wille. From here, everybody, we're going to give the left leg a little break. The Niao way, hands down.

Switch the legs. Yay, such a relief. What a pleasure to be here. Go, Beto.

Switch the legs and hands down. Woopa. Go, Lexi. This is why you drive in three days.

60 hours of gruel. This is so you remember. Yeah, keep going. Don't sit down and relax.

You remember the movie Kingdom of Heaven? He had a nice speech and then they slapped him in the face and say, this is so you remember it. And this is it. Yeah, Gustav.

And five. Go, Wille. Nice. You are hand standing like a queen.

Beautiful. Yes. Go, Wille. Vignasa.

Don't forget the Vignasa. Oh, wow. Hero pose. Hips up if the knee is hurt.

If they just hurt moderately. But to heels. If you need water, drink water. Before we do the next exercise, I'm going to show it.

We're going to break up before we do the second side. We're going to have a little interlude. Look at the box. Square box.

Boom. Not here and not back there. But if I'm if I'm a box and there is 90 degrees back, forward, right, left, I'm going straight sideways and then back. Boom.

If everybody in Jiu Jitsu can learn to do this instead of this, we will have less injuries. Injury here, injury here. Yeah, there and there. Structural integrity and no sloppiness.

Boom. This is knee slide passing. This is back step passing. Boom.

Boom. Less, more. No, no, no. More.

No. Yes. Wrong. Right.

Your turn. Do 10, 15, 20. Do as many as you want. Just kick from side to side for one minute.

Yes. Closer, closer. Yes. Yes.

If you have wrist or shoulder problems, do this and sit down between each. So you're kicking, sitting down, kicking, sitting down. And just do it slower and do fewer reps. Nice, Alex.

This is exactly what we're going for. Very good, Bianca and Beto. Nice. Beto, I just want you to open the chest and look up a little bit more.

That's it. Yes. Yes. This should be in every sports warm-up ever.

Everybody needs this. Every athlete craves this. No athletes almost do this. Do five, six more.

Beautiful, Cormac. Remember that shoulder back. You don't want to see the shoulder in front. You want to feel the shoulder blade in the back.

Yes. Drag yourself. And then stop when your right leg has kicked out. Sit down into classic Janu Cirsasana foot to toe.

Inhale up. Exhale forward, grab the shin, foot. Or whatever. Take your foot, Gustav.

And then pull the toes back like this. There, yes. And then down with your head. And then down with your head.

There, yes. And then down with your head. And inhale. Yes.

Five. Relax your neck, Liam. Four. Three.

Two. One. Come on back. Find your way back.

Through a vinyasa. We meet in down dog, as always. Feet together. Inhale.

Exhale with some gusto. Still not so believable. One more. Inhale.

Let me hear your war cry. Left foot out. Look at your hands. Do a little jump.

Whoop. And then do four or five more jumps until your foot is close to your hands. And then stay in standing split. The right hand comes to right ankle.

Left hand supports. Forehead comes down. Back leg lifts. Gustav, you have one lazy left leg.

Lift the leg. Yes. That's like 600% better. Very nice, Vilde.

Wake up your hamstrings, Vilde. Pull it up. Yes. Cormac's leg looks a little bit pathetic.

That's it. Very nice. And then coming up to warrior two. Reverse the warrior.

If you want a side stretch, you grab your ear and you pull the elbow with your neck muscles. And then reach for the floor with your right hand on the inside of the foot. Look up without breaking your neck. Neck cranks are not allowed in yoga.

Instant DQ. And then back to warrior two. And this time don't bend the back leg, but reach down for the floor. And then straighten the legs.

Lift the toes on the right foot. Maybe, or keep the foot down. Your choice. Triangle pose, reaching for the floor.

And then find the flow. And then warrior two. Drop down into a one-legged squat. And then come up to balancing.

You're dropping into the left leg, so you're on the other leg. So just switch the position completely. Yes. Same with you, Beto.

Left. I probably said it wrong. If two people do it incorrectly, I probably said it wrong. Yeah.

Come up. Balancing warrior. It's like a half moon, but the arms are reaching forward and back. Yeah.

Up, up, up, up, up. Even higher. Yes. Dropping down.

Hiya. The best kids movie of all time, Kung Fu Panda. Yeah. Again.

If you want, catch the ankle. And then you're going to do the same thing. And then you're going to do the same thing. Again.

If you want, catch the ankle. And activate that pathetic back foot. And lift up. Yes.

Beautiful. One more. Coming on up. Everybody's new favorite, especially Vildes.

Here. Yeah, nice. I'm so excited. You sound like you're going to sing.

I do. And now look, we're just continuing the motion all the way down to reverse half moon. And then we just have to decide when we're coming up to push through the right foot. The right foot pushes.

Boom. To come up. Doing it faster actually helps. So we're coming down.

That's not too hard. But coming up, you need a little bit of momentum. So you're like, whoosh. Yes.

Standing twist to reverse half moon. Never gets old. Always gets hated. But we want to do it until the foot starts burning.

The ankle burns. The calf burns. Because now we have motivation to stay upside down to get a break. Handstand.

Ten minimum. No matter what. At least ten attempts on the handstand. Olexi, keep going.

I'm going to control your arms. If you fall over, you're going to fall into me. That's no problem. Yes, go higher.

Go. Yes. Yes. Straighter legs.

Straighter legs. Yes. Six more. Just kidding.

Coming back to hero pose. Vignasse, vignasse, vignasse. Vignasse, bra, Vilde. Skitbra.

Coming back to hero pose. Coming back to hero pose. While you're sitting here, observe my beautiful behind and you did it slow and controlled. Options.

Jump switch. Option two. Kick fast, go back slow. Here.

So boom, here. Or kick fast and return fast. But don't go too fast because you're going to start doing it sloppily. You don't want to train bad patterns and integrate those.

You want to go slow until you do it right. And only when you can do it fast right, you do it. Yes, so those are some options. You can also jump, clap.

You can probably come up with ten different variations. One minute go. Side kick. Knee slide.

Yeah. Just a smaller box. You have your hand far out. It should be a little closer.

There you go. Nice. Switch your legs in the air, Ville. Do it again.

Do it with me. Kick. And here you switch your legs. So you just jump up, switch your legs.

You've come in the wrong direction. Come up now. Now switch. Yes, that's right.

Switch. Yes, there you go. Fifteen more seconds. Nice.

Very nice. This is not part of yoga. This is not part of jiu-jitsu. But it should be part of both, I think.

Nice. Everybody stop with the left leg kicked out. Jan and Kirsasana, head to knee pose. And then we'll do the other side.

Yes. Yes. Yes. Yes.

Yes. Yes. Yes. Yes.

Yes. Yes. Yes. Yes.

Yes. Yes. Yes. Yes.

Yes. Yes. Yes. Yes.

Yes. Yes. Yes. Yes.

Yes. Yes. Yes. Yes.

Finding your way back to the down dog. We have one very short, final crescendo, the climax of the class. Find your down dog. Everything we've been doing have kind of in a way been leading up to this but it's not insanely difficult or exhausting.

Stretch your right leg out and do a rolling knee. Come up into crescent pose. It helps to have the arms out for this one so we're gonna do knee tap and then big circular kick coming back. Let's do five of those.

Like a capoeira kick. Street fight, yes why not. Nice. Now knee tap, kick and come all the way down to standing splits.

And then try to do the same movement from standing splits. Come up, kick and come down to standing splits. If you feel clumsy, you're doing mobility. If you feel weak, you're building strength.

Learn to enjoy that because that's gonna make you mobile and strong. That's gonna make you an athlete. And when you feel like you want to give up, give your leg a little rest and go upside down to shake it out. And then do as many as you want.

You have about a minute. You asked for a knee how you get to knee how. 30 seconds. Come back to the kick.

Not just the hands and you can come back and do the kicks again. Just as a side note, you can also do this like a variation of this is to cross step and kick and then go opposite sides from crescent pose. It's also a variation. That's just not part of the class but it could be.

So combining the crescent with the kicking warrior, the standing splits and hand stance is a very nice little sequence that never gets old. We did it for 13 years. Same thing second side. Down dog kick your left leg out, roll the knee forward, come up to crescent pose.

Left foot is forward. You already did. Then switch. As long as you do it wrong two times it's right.

Two wrongs makes it right. Tap the knee, kick, circle and back. Yeah. This time stop in standing splits.

Kick from standing splits. For an athlete yoga can be a little bit slow sometimes so it's nice to add in some speedy movements. Take a break upside down. Then come back and do a few more kicks.

Maybe combining them where you're kicking once, doing one hand stand, kicking once, doing another hand stand. 20 seconds. And the final vinyasa. Make it a good one.

Throw in an extra push up one more time. Turtle finish where we started. Forehead to ground. Connect with your forehead.

Recalibrate. Everything you're feeling and experiencing now is yours and yours alone. You made it happen. Well done.

And then come on up. Let's pretend that all of you are very new to yoga. You haven't heard of this before. I'm going to play for a few minutes with the crow and handstand.

So in the crow it's important that your arms aren't straight. If your arms are straight you're going to pole dance. It's very, very hard to pole dance. So you need to bend your arms.

The reason why you're not bending your arms is because you feel safe when your face is far away from the floor. Yeah, but it's the opposite. The closer your head is to the floor, the less it's going to hurt if you fall forward. So look at me now.

My butt is high, my head is low. If I fall, I didn't break my neck. There is no, absolutely no risk attached to this. But you don't know that until you've tried a few times.

So maybe you don't trust that your arms are strong enough to support your body and that's why you're hesitating. That's why your arms are straight. That's why your head is high and your butt is low and here you can't do crow. So we need to learn to find that tipping point.

And the more you bend your elbows, the more you get a shape, a shelf for your knees to rest on. If you're new, place the hands wider. Then the shelf becomes better. Like it's hard to balance when the arms are narrow.

So wide arms, lift the butt, head down, lean forward and then look, a five-point balance. This is like a pentagon shape. One foot, one foot, head. Foot, foot, head.

Both feet. Foot and one head. And suddenly you can just, you don't have to lift the feet. You can just flex the feet and you're floating off the ground.

Yeah, for the new ones, do that. If you have some experience with this, you can put them narrower. You can try to find a good connection between the dimple in your knee and somewhere on your elbow joint and come higher. Coming down, lifting up, play around.

Right, so we play with some arm balances first. A couple of minutes, you're on your own. If you need help, that's why I'm here. Don't feel shame for asking.

There are no stupid questions, only stupid answers. Yes. Beto, if you cannot see your fingers, they are in the wrong place. So when you're coming down, try to come down further forward so that you can actually see your fingers.

When someone struggles with balance, yes, see, now you can see most of the fingers. If your hands are over here, you have really poor base. So it's important that it's a more or less a triangle. Like your sweat is here.

If it was there, you can't balance. The further forward it is, the more you have to work your arms, but the better the balance. Same here, stay there, stay down, head down. If you move the, yeah, you want to move the hands forward, but it's the opposite.

You have to move them back. If it hurts your wrist, you just turn the wrist, but the elbows are supporting and the power and the balance and the base comes from the triceps. Yes. And you can roll a little bit more onto the top of your head, just a little bit.

That's it. Now go upside down, squeeze the elbows. Don't go fast. Stay exactly here.

This is perfect balance. Eventually you can start playing with leg variations here, but squeeze the elbows. Yes. Yes.

Yes. Do whatever you want now. If you fall over, it's going to be fine. Very nice.

Yes. Relax your wrists. When you have the right kind of class, you can partner people up. We did the pump, the one where you have on the ankle.

When you have a group that is, or one or two or three people that are really afraid, you can partner them up in twos. So, Vilde, if you stay here and too much, you do down dog. Yeah. You stay in front of him.

No, sorry. You come here and do the one we did yesterday. You go down. Vilde comes here.

Take this leg on your shoulder. Yeah. I don't have to coach her anything because I'm here for safety. I put one knee close so that I can bring him forward where I want him to be.

Because most people are way too far back. Also because I said down dog, right? So I say just come forward and look at your fingers. If people look back, look back.

When people look back, they round the spine. It's very hard to do hands down with a round the spine. So I say, look at your fingers and then, yeah, that's it. These fingers touches the hip, the front of the hips, the hip joint.

Yeah. And then lift this leg, pushing forward onto me. Yeah. And if he does it incorrectly, he's going to have a lot of pressure here and he hasn't yet realized that he needs to take the pressure away from my knee.

But now I can kind of force him into it to do it correctly, do it wrong again, lean into my knee. And then I have to find a way for him to understand what we want. We want his head, his shoulders, his chest to move that way and his hips to move that way. But that does not come automatically for most people.

Thank you very much. Switch, Vilde. Vilde. Just a little bit wider hands just so that I have somewhere to put my foot.

Yeah. Lift the leg. When she does it this perfectly, she doesn't need this exercise at all. Do it really badly.

Yeah, that's it. Yeah. Yeah. Follow me, follow me, follow me.

And then try to take your shoulder away from this. Yes. And then if they do it correctly, you can also help them by pushing down through the foot because this force down is going to straighten her body up completely. Yeah.

Yeah. Come down. Very nice. Thank you.

So try this partner up three and three or two and two. Thomas, you go with Gustav, Vilde, Bianca. And you go with them. You go with them.

Yeah. Just practice, practice teaching the hands and make sure you have everybody gets to play all roles. Something. Yeah.

Every time he does what you want. Every time he does what you want, you have to give him confirmation that he's doing the right thing. Otherwise they get confused. Every time someone does what you want, you have to confirm that they're doing it right.

Otherwise they get lost. Like you don't have to say like you praise them, but you at least say yes, exactly. That's what I mean. Yeah.

When you're doing like I'm on the one person teaching her when they do it like pretty well, you'll just take your hands here and they can keep like practicing taking the foot off. Like practicing taking the foot off. This is a, this is a, this is a art and the science. There are a hundred different ways.

It depends on so many things, but you can do, you can, for example, if you do it, go upside down, if they do it, but it depends on what you mean with pretty well. Yeah. Jump up. Most, most people that have the legs together, I just have them practice the switch leg hands them.

But if you have one leg here and there are a little bit of banana, yeah. Take one leg down. Yeah. I kind of, I kind of help them.

Yeah. Come down again. I don't have more power in my arms. You got to know when to call it a day.

Yeah. Yeah. Yeah. It's, it's very easy as an instructor to get, to get so engulfed in it that you forget that people have limits.

Like let's do 20 minutes more because I enjoy it. All right. Let's cool it down. Pigeon pose.

If pigeon pose does not agree with you, 1990 can do the trick or the classic supine pigeon. Yeah. About 50% of this class followed the, the structure that we learned on day one. But it's not the best structure.

It's just the starting structure, the default that you can fall back on, but it's not the end destination. It is just a way. There are yoga classes that are radically different from these yoga classes that are amazing. But the class should be easy to follow.

It should be easy to teach. It should be challenging and it should be challenging to teach as well. Yeah. I believe that something, what you said yesterday, about being authentic, that can mean many things, but I think genuinely caring about the people that show up in class is the most important thing of all.

You can use as many filler words as you want. You can forget half the sequence on one side. If your ego is not involved, then you take it with a shrug, a smile, lighthearted and with the tender loving care, nobody really cares if you fuck up. If you start the class by yelling at people or telling everybody what a bad day you had, you're not there for them.

You're just a victim of your circumstance and you shouldn't be teaching at all. Switching sides, pigeon pose. Okay. Observe what your students are doing.

Take any channel of feedback that you can find. Don't take criticism too personal. Try to develop as a teacher slowly but steadily and don't try to be anybody else. And personally, for my classes, you can tell that it's a mix between tender loving care and being a sadistic fascist.

And I like that subtle balance. And I always joke with the people that come regularly to my class. It's not the class that's hard, the steward that's weak as shit. And people tend to appreciate that.

Because we are, we all are. Go back 300 years, everybody was strong as super athletes. Everybody were, were working hard. We are pathetic, modern, weak, fragile, lazy people.

And we need to remind ourselves of that every day we step on the mat. Lay down on your back. Find your version of a nice twist. Twist the other way.

They say that life is hard, but what are they comparing to? Death? Life is hard, but it's easy too. Most days we can choose.

And hard today makes it easy tomorrow. It's both the contrast and the growth that happens from doing challenging things. For the people that can easily do plow pose upside down guard, that can feel nice in the end of class. You can do that or just do a longer happy baby.

Happy baby is the last position. Open guard, grab your feet or go upside down. Find your way through a happy baby. And then when you feel done, Shavasana time.

Finish the class with a big inhale, double inhale and sigh it all out. Well done. Enjoy the relax. Take another breath.

And find your way back to seated. Finish the modern yoga way. Inhale, take your arms up. Exhale, take your hands to your forehead.

Staying present of what you're thinking. Taking your hands to your mouth. Becoming more aware of our words. Taking your hands to your heart.

Deciding to do good actions. Letting your yoga practice influence what you're thinking, saying and doing. Namaste. And of course, thank you so much.

Thank you for coming to class. It's worth it afterwards. Hopefully. Enjoy breakfast and be back in an hour.