Hip Opener 60-Min Class for BJJ: Full Flow

Make sure that you're holding on firmly to the left shin, release the right leg and lower it down to the ground and lift it a couple of times. So right leg down and right leg up and then pull your left knee in towards your armpit, not towards your nose but towards your armpit. So the left leg is pointing like 10.30, 11 o'clock. And then lower the right leg all the way down and roll over to your right side so your left knee is floating in the air and your left hand can come behind your head.

So a spinal twist but again don't force this one, it will just feel awkward and painful. Your right hand can stay on your left thigh, not to push it down but just to find a nice balance point where the left side is opening and something is stretching a little bit. What you think of as stretching most often is just creating more tension. So the stretching in yoga doesn't come from you applying force to your body, it's relaxing your breath and relaxing and letting that stretching thing happen as a secondary thing.

Nice, back to center, butterfly, take a grounding breath meaning the breath helps you become grounded and relaxed. And this sequence we will do it again on the other side, left hand to left foot or shin or pants or whatever you can grab on to, right leg stays in butterfly, half butterfly, half happy baby. And it does, don't look at the teacher or look at the person next to you and try to copy them, close your eyes and just notice how your nervous system and your muscles and your body reacts to what you ask it to do. You don't need a set thing in your head that the body must follow, you can explore and let the body figure things out on its own.

That's what I call yoga magic. Maybe the foot should be there but it can also be here and it can be anywhere as long as you breathe and are receptive to what's going on. Left shin to right thigh, thread the needle. And then release the left leg up and down a couple of times, up and down, up and down.

Keep breathing and pull your right knee in towards your armpit. And then rolling over, lower the leg and roll over towards your left side, hand behind the head, hand on thigh and instead of trying to see how far you can go here, instead of thinking twist, think length. So inhale and exhale and lengthen your torso and you will feel less restriction in every direction, not just the twist. Remember the stretching in yoga is a secondary thing, it's all grounded in your breathing.

Nice. Come back to center, arms and legs up towards the ceiling, move your ankles and wrists, make them snap, crackle and pop. Fingers and toes, shake it out. And then grab your thighs and roll up and down, rock and roll.

Really use your arms for support so that your lower back can relax because most of us, including me, have a above average stiff lower back because we are using our lower back a lot in our activities and are in the gym and in the sports. So this is one of the best thing we can do for the lower back to relax, is just rolling on it with support from the arms. Alright, find a seated position and cross your ankles, you can cross your shins or ankles, whatever. Arms up, inhale, exhale, move your hands forward, but not so far that you're hanging, your lower back should not be engaged like if you're lifting the hands, your hands should be supported and pushing the ground away so your lower back can really relax here.

Take five breaths. Nice come back up, hands behind your fingers pointing the same ways as a toast, reverse tabletop, hips up on your inhale and as you exhale lower down and maybe back, maybe even up like this. So inhale, lift, exhale back, make space with the arms so that your butt can fit between the arms. Do a couple more on your own.

And then sit down on your butt and cross the shins the other direction, so switch the legs and then same thing again, arms up on your inhale, but this time exhale and go a bit to the side. So left or right side. Take five breaths here. And then walking over to the other side, same pose, second side.

Nice, and then back to center, same position with the hands and legs, but instead of lifting the butt we go knees one side, knees the other side like windshield wipers. You can go soft or you can push a little bit and squeeze your butt and get a nice stretch in the shoulders, in the hips, twist of the spine. I love these all body exercises that kind of slowly removes the rust in every joint. Nice and then let's meet in a squat.

So get up off the floor, sit in the squat for a moment. Move around, check it out, ankles, knees, hips, shoulders, neck and spine. And then let's move into a tabletop position, hands and knees down. And lift your right knee like a dog urinating on a tree and then make circles with that knee, doesn't matter which one, I'm doing the right first.

And then stretch that leg back and place the foot down with a straight leg and lift the opposite hand. So right leg back, left arm up, a little twist. So you feel integrity in your spine here, so instead of being wonky try to be, imagine you're holding a really heavy kettlebell and someone is sitting on your hips, like you're firming everything up but also breathing and not creating tension. So you're strong and engaged without unnecessary tension, that's the key.

Nice. And then other side, tabletop, left leg out, make circles. Stepping that leg back, lifting the opposite arm, engage your back leg, lift the chest away from the floor, all those details that you know instinctively is right. But when you feel like you are really strong and firm, take a big inhale and relax it out with exhale.

Effortless effort, doing it without really doing it. Nice. Flatten out your feet, lean back a little bit, stretch the front of your chins and then shake out your wrists, warm them up, make some fists and pump whatever you do with the wrists, just warm them up a little bit because we will put a lot of force in our hands when we do vignassas and handstands and stuff like that. So it's always nice to have nimble and soft wrists before we start.

And then spread your fingers in plank pose, move around in plank and a little bit weight here, a little bit there, pop your booty up, tuck your tailbone a couple of times and find a strong and comfortable plank. And when you're ready, lift the butt up and back for a dog position. I like doing that a few times, forward to plank, back to dog, maybe looking left, looking right, taking my time to go into the first dog, bending one knee, looking under armpit, whatever it takes to feel good, grounded and stable. Well let's go through a vignassa first, so lift your heels and roll through your spine to plank and take a breath or two in plank.

And then bending the elbows slowly, landing with the whole body at the same time. And then lifting the shoulders away from the floor and squeezing the elbows. And then lifting the hands off the floor and lifting the legs off the floor and taking a big inhale here. And as you exhale, squeeze and lift a bit more.

Then hands down, legs down, lift your hips for cobra, because now we're doing cobra with an engaged back and that feels really good. If you're pushing without engaging your back, your back usually don't feel so good. Let's do that one more time. Lift the hands, squeeze, lift the legs, inhale, lift up and exhale, squeeze a bit more.

And on the final inhale, you push and lift up, but the hands are only really helping like 30-40%. Lower down, push back up to plank, back to dog and feel that engagement in the lower back. We can release it now in dog, curling our back and stretching those muscles out. That's what's so nice about vignassa yoga is that we are engaging and then stretching, engaging and then stretching.

Creates a very nice flow. Right leg out behind you, split the legs, take a breath. And then step forward maybe half a foot and lift the other leg. And then step forward, tick-tocking slowly to the front of the mat.

If you need to come up on your fingertips, no big problem, that's fine. And then hands to chins, lift halfway up into a 90-degree position, inhale. And as you exhale, bend your knees slightly, forehead to chins. Inhale, straight arms, straight legs, straight spine.

Exhale, bend, relax and fold. One more inhale, lean into the toes. Exhale, lean back into the heels, bend your knees. In your own time, lift or roll or stack yourself all the way up to standing.

Move around a little bit and find a nice position with the feet together or apart. Make sure that your hips aren't always shoved forward because that creates a bad posture. Try to micro-bend in the knees and stick your butt out behind you so that the spine is straight and active. Imagine you're about to do a squat, like that's the starting point and then figure it out from there.

Hands on hips, roll the hips a little bit, softening the lower back and the hips. There is not enough movement in the lower back and the hips normally. When we're loaded, we have to tense them up. When we're not loading it, other direction, movement is good.

Even if you're injured, movement is good. Just do slow movement with the breath. So even if you have a lot of pain normally in an area, movement is still good if it's slow and considerate. Alright, some sun salutations.

Find your center, take a couple of breaths. Lift your gaze and raise your arms, inhale. And exhale, fold forward. Engage your spine, half lift, inhale.

Exhale, bend your knees, hands down and step your right leg back like we were before. And then drop the knee down so that your chest lifts. And then inhale here and exhale as you lean back and left leg straight. It doesn't have to be straight and you can be higher up here too.

And then as you inhale, you come forward again. And as you exhale, you go back. I prefer moving the foot to the outside and sickle my foot so that the knee drops out. And then I can do like this.

If you're super stiff, you can walk all the way out to the side and go here. And that will be the same exercise, just modified to fit you. So we're not trying to make you fit the pose. We're flipping that around and trying to make the pose fit you so that it's just good enough for you to have some nice effect.

They have to be efficient, the poses, but they also have to feel good. So if it doesn't feel good, it's not a yoga pose. Another round. And then from here, sweeping your left leg back into a dog on three legs.

Three-legged dog, take a breath. And then plank pose, roll forward. On your exhale, come down. On your inhale, lift your arms and legs.

And on the exhale, squeeze and lift more. And then inhale, Cobra pose. Push with the hands. And on your exhale, lower down and then push back up the plank, back to dog.

Take a breath. Stretching your right leg out behind you. Bend your knee, open the hips. Roll your knee forward to your nose and place the foot behind or between your hands.

Drop the back knee and do that same flowy stuff on the other side, on this side. So as you inhale, you back bend. And as you exhale, you forward fold, kind of. Don't look and compare.

Your body is not my body. Your pose shouldn't look like my pose. Never compare one body to another. Close your eyes, introspect and become receptive to what's going on in your hips.

Your hips, not someone else's hips. Don't refer to theory or principles or practices. Just STFU and do yoga. Let the yoga do itself.

Alright, stepping forward, half lift on your inhale, engage. Exhale, bend and fold. All the way up, inhale. Hands down, reset, exhale.

One more full round. Inhale, arms up. Exhale, fold. Strong engagement, inhale.

Hands down, left leg back. Left leg back. And then turn towards the right so that your right arm comes up and touches the back of your butt or thigh or knee. And then straighten both legs and try to touch the left leg with your right hand under you.

So you're doing down dog kind of and then touching your left knee. And then finding a flow between these two poses. It doesn't matter when you breathe, just breathe as you flow. Stuff like this is really good but we can't prove that it's good because it's not scientific.

There is too many variables to be scientific about it. So drop that thinking right now and just be completely, 100% subjective. No science, no theories, no thesis, just movement and breath. That's all you need right now.

Nice, and then sweeping the right leg back to a three-legged dog. Open hips, take a breath. Moving through your vinyasa, spinal roll through a push-up. Engaging in lifting and engaging some more.

And then inhale, cobra. Exhale, push-up. Back to dog, take two breaths. Back to dog, take two breaths.

Lifting your left leg out behind your bendy knee, open the hips, three-legged dog. Rolling your knee to nose, maybe grabbing the ankle and helping the foot all the way forward. Nice exercise. Left arm up, touching the back of your right leg.

And then a kind of down dog where you're stretching under yourself to touch your knee, finding the flow. Stop asking, should I? Stop asking, should I? Stop asking, should I?

There is no should. There is just breath and movement. No shoulds. No ifs, no buts, no maybes, no shoulds.

Just breathe, move and allow your mind to STFU. Nice. And then stepping both legs forward, half lift, inhale. Grab your calves and pull your head down as far as you can.

And then bend your knees and lift your arms. Chair pose, stick your booty out, bend your knees, engage everything. And if your shoulders are pinching, just move your hands forward. But you should feel like stuff is going on and things are happening.

Take a couple of breaths. And then arms up, inhale. Exhale, fold. Half lift, inhale.

And then on your toes, bend your elbows, lean forward, maybe lift the feet off the ground. Or lean forward more and lower your head and your feet will lift automatically. So you make it harder if you lift higher. If you lower the head it's easier.

Take a breath in crow pose. This is not a competition. If you can't do the pose, you are still a worthy human being. Step back to down dog and roll through vinyasa.

We went through it many times. Remember it as good as you can. Don't watch me. Just let your muscle memory take over.

And go through the back bend. And let's meet in down dog. Take a breath in down dog. And then lift your right leg out behind your three-legged dog.

Inhale here and lift a bit higher. And then exhale knee to nose three times. Inhale, leg up. Exhale, knee to nose.

Final one. Inhale, leg up. Place your right foot between your hands. And come up into crescent pose.

Arms up in a parallel or Y shape. Whatever the arms aren't important. Engage your back leg and bend your front knee. So you feel like stuff is going on.

And from here come into one-legged chair pose. So chair pose just like we did. Just flamingo your left leg off the ground. Find the balance.

And then stepping back into crescent pose. And on your exhale, one-legged chair. Inhale, crescent pose. Exhale, one-legged chair.

Grab your left chin like we did in the beginning of the class. Stand up and pull your left knee. First find balance. And then pull your left knee towards your armpit.

If you're wobbling a lot, if balance is difficult, relax your ankle. And stack yourself over your foot so that it doesn't have to grip the ground. Another moment. Effort and effortless stillness at the same time.

Arms up. Inhale. And exhale standing splits. Hands down, left leg back.

Most of us have to jump back a little bit to create some space. Split your legs. Engage both legs. And why not when we're here, perfectly set up for a handstand, why not lean forward and jump off the ground.

So both legs are not going to a full handstand. That's step 65. We are on step 5. Because we did all the prep.

Now we're doing some, you know, small hops. You don't need to go all the way up to count as a handstand. This is a handstand. This is on the way to a handstand.

And if you're breathing and you're gripping with your fingers and your present, the handstand will come a lot quicker than if you're putting in max effort. Okay, back to dog. Through your vignasa. You know the drill.

We have drilled it many times. Meet in downward dog. Take a breath. Same thing, left leg.

Left leg out. Open your hips. Take a breath. And then spinal, roll through your spine.

Knee to nose. And two more. Inhale. Exhale knee to nose.

Inhale, last one. Exhale knee to nose. Crescent pose. Straighten your back leg.

Bend your front knee. And then into flamingo, one-legged chair pose. Stepping back, crescent pose. Inhale.

Exhale, chair pose. Inhale, crescent pose. Exhale, chair pose. Grab your right chin.

Grab your right knee. Find balance. And pull your right knee towards your armpit. I feel like my left foot, my left leg has always drunk one more beer than my right leg.

I don't know why. It's just a sensation I have. It takes some time for my left leg to sober up and find comfortable balance. Arms overhead, inhale.

And then exhale, leg back. Standing splits. Head down. Right leg up.

Stay here or why not? Because this is not competition yoga. This is just yoga, which means we can do small jumps, big jumps. But don't sit down on your knees and start looking around or being discouraged.

Look at the mat between your hands. Breathe and jump. Hands. Breathe and jump.

Stepping back to dog, vinyasa. That's all I'm going to say now. Vinyasa. Meeting dog for a breath.

And then bend your knees, look forward. Take three tuck jumps where you kick yourself in the butt. One. Two.

Try to land as softly as you can. In the beginning it's not very soft. But eventually land your feet behind your hands. Half lift, inhale.

And exhale. All the way up to chair pose. Take a moment. We will do that same round, same thing all over again.

More flow, less time in each pose. Not faster, just less. We spend less time on it. And then we add a pose at the end.

Okay. Inhale, arms up. Exhale, fold. Half lift, inhale.

Exhale, crow pose. Take a breath. Go through your vinyasa. Meeting down dog for a breath.

Right leg out behind you. Exhale knee to nose. Two more. And let's meet in crescent pose.

One legged chair. Let's skip the flow, just stay in one legged chair for a moment. And then grab your left knee. So much easier to balance here the second round.

Oh, that's a huge difference. Okay, adding in a pose. Grab your left foot behind you with your left hand. Right arm up.

This is dancers pose. If you want to tilt, slowly tilt. Keeping the balance on the right spot over your right foot. Countering the arm with the leg.

More or less expression of the pose. But it's still the same pose. Find a spot to focus on. Don't create more tension.

Let go of tension and breathe. And now standing splits. A couple of handstands. One, two and a vinyasa.

Do the vinyasa like you please and take a breath in down dog. And let's do the second side. Left leg out, inhale. Knee to nose.

Two more. Crescent pose. Boom. One legged chair pose.

Knee to armpit. Left foot is properly sober now. Very nice. And then dancers pose.

Grab your ankle, not the top of the foot, but grab the ankle and push the ankle into the foot. No, push the ankle into your fingers. And then start high and then create more and more of a bow and arrow. Keep the balance effortless.

Your breath keeps flowing. And then standing splits. Handstands. Boom, boom, boom.

And vinyasa. Let's meet in child's pose, which is just a turtle formation. Knees in the ground, forehead in the ground. Take five.

Nice. Down dog. Bend your knees. Look forward and jump to a squat and sit down.

Core time. Lay down in your back. Interlace your hands behind your head. And then pull your right knee to your right elbow so the left side is stretching.

And then switching. We're used to doing the cross, but now we're doing the open version. So open version. Elbow to knee.

Frog crunches maybe. Open frog legs. Crunch side to side. Right foot in the ground.

Left leg up. Pump your hips up. Pump your hips down. And go as high as you can.

Now it's time to fight gravity and put 100% effort into what we're doing. Without stopping the breath. Without holding the breath. Go up and down one more time.

And then back to crunches. Straight back to crunches. Do four to six on each side. And then the opposite.

So other leg down, other leg up, right leg up. And then go up and down four to six times. Fight gravity. Now is not the time to be lazy.

Now is the time to really put effort into this. Because the risk of injury is zero and our potentiality to become stronger is 100. Back to crunches. Let's do one more on each side.

One more round on each side. The point is not to get stronger here. The point is to improve what we're doing. Right leg down, left leg up.

Pump it. And then final round. Crunch it. And then final one.

And then final one. Nice. Grab your legs. Say whew.

And let's rock up and down. Rock and roll. And then let's meet in a squat. And in this squat tap one knee to the ground.

Back to center. Tap one knee. Your arms can do whatever. Back to center.

Tap one knee. Your arms can do whatever. Just do some weird stuff that kind of weirdly feels good. Nice.

Stepping back to downward roll for our standing sequence. Stretch the right leg out behind you. We did it many times. Roll your right knee to your left armpit.

Look left. And then 90 degrees between the legs. Your leg steps under you and you turn back to plank. The plank is straight but now the right leg is helping us twist.

So this one feels a lot on the outside of my right hips. Plank pose plus twist. And then right leg out behind you. Coming up to crescent pose.

And from crescent pose, right arm forward, left arm back. Warrior two. Boom. Sinking into the pose.

Finding a good placement with your legs. I'm not going to tell you all the details because I don't have your hips and legs. Figure it out on your own. Right knee is bent, left leg is straight.

That's all I'm saying. Figure it out. Figure it out. Lower body stays as it is.

Leaning backwards. Hand to thigh, arms to ceiling. Side stretch. Maybe a bit of back bend as well.

Bend your front knee. Increase the intensity. And then side angle pose for beginners like this. Elbow to knee.

Maybe hand on foot or in the ground or on a block. And maybe the left arm wants to stretch over. I prefer the side plank version where the arm is up like a kettlebell. Firm everything up.

And remove any unnecessary tension. Breathe. So everything in the next pose is the same. Look down.

Take a little bit of momentum. And then lift the left leg off the ground. Whoa! So everything is in the same shape.

It's just that you're lifting the back leg a little bit. Balancing again on your right foot. And the hips have to learn to work in a different way now that we have them open and rebalancing. Small muscles that are usually overlooked are beginning to wake up.

Okay, big challenge. Touch the left foot with your left hand. Bend the knee. And then kick the left foot to the left.

Touch the ankle or touch the toes. And do this a couple of times. This is not supposed to be easy. This is supposed to be really damn hard.

Yeah? So keep flowing. Do not give up. Because if you give up now, you don't have the privilege of saying, nah, this is not going to work.

You don't have the privilege of saying, nah, yoga is easy. And then that was just because you skipped the hard part of class. So keep flowing. One more.

And then step back to crescent pose. Bend both knees. Heels in, toes out. Like really fat sumo pose.

Okay? Super sumo. And then hands to knees. Push the knees away.

Twist. Twist. Yeah, so that last part is not supposed to feel good. It's supposed to be really, really hard.

So if you skipped that part, take a big long look in the mirror and realize that you are in fact a little bit lazy. But so am I. We just need to put ourselves in situations where we can catch ourselves being lazy. And not making up a hundred million excuses.

And just do it. Again and again. And then we will, per definition, stop being lazy. Because we don't fall for those instincts to, you know, ah, hoo.

As soon as I start to feel a little bit, I'm giving up. That is not our way. Yeah, okay? Straight legs.

Feet parallel more or less. Arms up. Inhale. Exhale.

Fold forward. Knees can be bent. But your lower back, your back, your head, everything is supposed to be relaxed here. If you can't relax, then engage it.

Inhale. Lift up. And exhale. Fold.

So static is harder than dynamic. Dynamic is good for beginners. And everybody else. But for some, static can feel tremendously good too.

Take three. And then look up. Walk towards a plank pose. But don't move into plank.

Keep your right leg forward. And then lower the back knee. Oh, actually, I forgot something. Walk your hands all the way back to the left leg.

And then touch the left knee down. And maybe touch the butt down. Or just hover the butt over the floor. So tap the knee.

Tap the butt. Depending on your flexibility and your anatomy. This might be easy to sit down. Or completely impossible.

But just move so that you feel a big old stretch in your big old hips. A couple more. Nice. And then now move your hands into plank.

Drop your back knee down. Bend your back leg. And come all the way up with your hands to your right knee. From here, left hand, left hand back.

Grab the foot. If you can't do that, then do this. Sit down on it. And then while holding onto the foot, whilst holding onto the foot, come up into King Arthur's pose.

Like a knight. Everything is strong, stable. And you're squeezing the butt and pushing the hips forward. This should hurt a little bit on the front of your hips if you have everybody.

It hurts for everybody. But not in a way that makes you hold the breath. Breathe and relax. Tense up and relax.

Come through a vinyasa or skip it. I'm going to skip it. Take a couple of breaths in down dog for the final, final round. Left leg out behind you.

Inhale. Exhale, knee to right armpit. Twisting plank. So everything is in plank except the left leg.

The left leg is twisting our hips. So turn your body back to plank while the foot is preventing it from doing so. Three-legged dog inhale. Knee to nose crescent pose.

Left arm forward, right arm back. Figuring out warrior two. Feet, legs, arms, spine, neck. Figure it out on your own.

Don't refer to the manual. Close your eyes and experience an intense and relaxed crescent pose. Warrior two pose. And then reverse the warrior.

Hand on thigh or hip. Left arm up and maybe back. The left leg tends to straighten here. Bend it more.

And reach a bit further and stop there and breathe. Side angle pose. Beginner's version or a bit deeper version. A block is really nice to have here.

If you're using blocks, use the block here. Otherwise, do the best you can with your fists, fingers, the floor. Strong and stable, but relaxed enough to breathe. Look down.

Half moon pose, balancing on the left leg. Nice. Sober left leg helps this pose. Open the hips completely up so that you're in max turnout in your hips.

And hold the balance. Don't hold the breath. Remember what I said. Don't be a lazy beep.

So right hand to right foot. Don't have to grab the foot. Maybe you do. And then kick the foot out to the side.

Grab the foot or shin and flow. Nobody said this was easy. For sure not easy. Keep flowing.

Chapasana to fire hydrant pose. Don't remember those names. You know what's going on. Nice.

And then stepping back to work too. Into the wide sumo pose. This time just stay. Pushing your hands into your knees, stacking your arms and legs.

Static or moving a bit from side to side. And then moving into a wide legged straddle. I am going to interlace my fingers behind my back. Because that feels really good in this pose.

You can try it and then realize not today. And then you release the hands down to the ground and just relax here. And then bend your right knee. Tap the knee.

Tap the booty. Tap the knee. Tap the booty. You don't have to sit down.

You can just hover where you are almost falling backwards. A dynamic deep hip stretch and leg stretch and everything stretch. We love it. Take a moment right now to compare this to all the static stretching bullshit that you have been doing before.

It's nothing compared to this. It's peanuts. This is a mountain compared to a pebble. When it comes to efficient movement.

Than just static stretching. Never ever do static stretching again like you have been used to. This is the stuff you should be doing. Moving forward to lizard pose.

A deep lunge. And then back knee down. Come up into King Arthur. Grab the foot.

Usually it's too far away so you will lean back. Catch the foot and kind of awkwardly find our way into it. Posture up like a knight. But still relaxed enough to breathe.

Nice. Relax. Let's do one final vinyasa. In your own time.

And let's meet on our knees. Right? What we just did is a perfect preparation for the next two poses. Handstand for 30 seconds.

You don't have to stay in a handstand for 30 seconds. You can practice it for 30 seconds. So walk with your butt towards the wall and then climb the feet up the wall for example. And then trying your splits.

If you already are kind of proficient with handstands you can kick up towards the wall. Stay really close to the wall. And then lower one leg or bend one knee so that you can use your fingers to come out from the wall. Alright?

So one leg up, one leg down. The key to handstands is figuring out where the legs should be. And then hold them there. Keep doing a few more handstands.

My favorite one is switching the legs. Because then I really have to practice where the legs are. But that's my favorite because I already went through the other 65 steps. So take your time.

This is not a handstand workshop. Just inversion time. If you want to do crow pose or some other inversion that you like to play with. As long as the head is down and the butt is up.

I'm happy. Whoa! Five more seconds. And then let's meet on our knees.

Tuck the toes. Hands on hips lower back. Tuck your hips. Push them forward.

And push your hands into your booty. At the top of your butt next to your spine. Alright? And then elbows together.

Open your chest. And if you have the right proportions or it just feels good. Grab the heels for camel pose. Take seven.

Nice. And then stillness. Being mindful of the time. I am skipping a couple of planned poses.

That's very normal. That's something you have to do when you teach classes. We are going to just seated straddle wide legs. We did it standing.

Now we're doing it seated. If you're really stiff today, hands behind you. Just sit here. If you are flexible enough to be able to lean forward, do that.

But always support your straddle with the hands. Don't do this kind of stuff. Support yourself with the hands. So that you can actually relax and let your spine round.

No tension. While you are doing this, if you have time. This is the sequence I planned. But I want to be mindful of the 60 minutes.

So this one, figure four and then flowing like this. Kind of what we did in the beginning but with more of a hip stretch. And then from that one into stacking the shins. The shin stack.

Just sitting here. And then the final one stretching the back, the bottom leg down. And then a seated twist like this. So one more time.

Keep staying in the straddle. We did this up and down. And then stacking the shins. And then bottom leg down.

Seated twist. Yeah. So now you know what we're going to do but that's what we're not doing. Right.

Let's come back to our back. Feet together, knees apart. Butterfly where we started the class. One hand on the heart.

One hand on the belly. And then tuning in like an old school radio to the right frequency where we can hear through the sound of the radio, through the speakers of the radio, our breath. As well as our heartbeats. Those are two channels that are always on in the radio of our life.

But that we almost never tune into and listen to. All we hear is the pop music and the noises and the ads. But in the background those two frequencies are always present and always there for us if we take the time to tune into them. So that's what we're doing.

Relax your arms and legs for Shavasana. Stay tuned in but remove all effort. There is no effort left. All the effort that we had was spent in the class.

Now there is just stillness. Relax your arms and legs. Start moving your body again. And when you feel ready to come back into seated, sit up.

Thank you everybody for being present together today. I had a really good time. I hope you did too. And see you next time.