Spine Flow Twisting Vinyasa: 100-Min Class

And then slowly starting to stretch your arms overhead, reaching your feet out in front of you. Just a good morning, wake up stretch. Then bringing the knees to the chest, just holding on to your sins, your knees, just rocking a little bit from side to side. Maybe allow your head to roll from side to side.

How's your neck doing? And stretching the legs to the sky, to the ceiling, rooting the arms, circling the feet, the hands, moving into the ankles and the wrists. Try to spread your fingers, spread your toes, flex and point. And then bending your knees back and cactus your arms out to the side, so your shoulders and your elbows and the back of your hands is on the floor.

And inhale here, try to pull your knees towards you. Exhale, bringing the knees towards the right as you keep your left shoulder heavy. Inhaling, bring the knees close to your body through center. Exhale, trying to bring both knees over to the left, right shoulder heavy.

Inhale back to center. Exhale to the right. Inhale, try to glue your inner thighs and your inner knees together. Exhale to the left.

Inhale to center. Inhale to center. Exhale to the right. A couple more, inhale.

Exhale. Last round and this time on your exhale you can rest both legs to the right. Legs to the right, maybe you rest your right hand on top of your left thigh. And maybe you turn your head and gaze to the left if it feels okay for your neck.

If it's a bit too much just keep your head in neutral and relax your neck and shoulders. And now see if you can breathe all the way in, filling all the way up again. On your exhale, release. Cactus your right arm again, pull both knees to the chest and then over to the left.

Maybe you rest your left hand on top of your right thigh and if it feels okay for your neck, gazing to the right. If it's too much just staying in neutral. And also here big breath in, filling all the way up. And release.

And back to center. Now you can take behind your thighs, start to roll up and down. See if you can balance when you come up and slowly roll back. And if you want to make it a little bit harder just arms out to the side.

And just rocking really slow so you have to kind of pull yourself up. Two more. And on your next one see if you can roll all the way up with your feet together. Maybe you are stuck on the floor, that's normal.

If you are stuck and you can't come up, just see if you can use your hand behind you and push you up. But try to keep the big toes together, open the knees and just walk your arms out and relax your head down. It's also an option too if your head can rest either on the block or on the floor. To take your hands back and relax the shoulders.

Just breathing into wherever you need to breathe in, if it's your feet, your ankles, your low back, your hips. One more deep breath here. And then we are slowly moving on to the next one. And we are going to do a couple of deep breaths here.

And then we are going to do a couple of deep breaths here. And then we are slowly moving on to our knees for hero pose. You can sit on your heels, that's an option. Or you can open your feet and put the block between your ankles or between your heels and feet.

Whatever level you want to have your block on. It's nice to be a little lifted so you're not sinking down and closing off your chest. Because we're going to move into a little breathing exercise. So just feel that you can sit up tall and that your breath can flow freely.

So what we're doing is box breathing. Box breathing. It is used in Navy SEALs training to have help with the focus and to calm the nervous system. So you can do whatever count you feel comfortable with.

We will do six, but if you need to do shorter you can do four. If you want to do longer you can go to eight and you can slowly step up as you feel more and more comfortable with the length of the breath. First just take a couple of deep inhales through the nose. And also exhaling through the nose.

One more time just inhaling through the nose. Exhaling through the nose. And we start to breathe in. One, two, three, four, five, six.

Hold the breath. Six, five, four, three, two, one. Breathing out. One, two, three, four, five, six.

Hold the breath out. Six, five, four, three, two, one. Breathing in. One, two, three, four, five, six.

Hold the breath. Six, five, four, three, two, one. Breathing out. One, two, three, four, five, six.

Holding the breath out. Six, five, four, three, two, one. Breathing in. One, two, three, four, five, six.

Holding the breath. Six, five, four, three, two, one. Breathing out. One, two, three, four, five, six.

Holding the breath out of the body. Six, five, four, three, two, one. Keep going in your own pace. Just any count you are comfortable with.

Hold the breath out. One, two, three, four, five, six. Hold the breath out. One, two, three, four, five, six.

Hold the breath out. One, two, three, four, five, six. Hold the breath out. One, two, three, four, five, six.

Hold the breath out. One, two, three, four, five, six. Hold the breath out. One, two, three, four, five, six.

Hold the breath out. One, two, three, four, five, six. Hold the breath out. One, two, three, four, five, six.

Hold the breath out. One, two, three, four, five, six. Hold the breath out. One, two, three, four, five, six.

Hold the breath out. And when you finish the whole circle next time. And just start to breathe effortless again, allowing the inhale to come and the exhale to leave. And then slowly coming back to your room, to the room, to your mat.

If you're sitting on a block, releasing the block and we're moving on to our hands and knees. So starting to spread the fingers and starting to move slowly through your cat and cow, freestyle cat and cow. So it can be round and round, up and down, back and forth. So just using your presence in your body to move into any kinks, anything you need to come in contact with.

Maybe start to add your breath to your movements. Starting to connect to the floor. It can be nice to turn the fingers so they're facing back, stretching the palms, the forearms and the wrists. And then slowly coming back to all fours, starting to extend your right leg back and just place the toes on the mat and push out through your right heel.

Taking your left arm up, inhaling, reaching up and pulling your chest up. Exhale, just threading the left arm underneath your body over to the right. Then inhaling again, reaching up, opening the chest, exhaling, threading the arm to the right. One more time, pushing into the right arm, reaching through the left arm and then exhale all the way down onto your left shoulder.

You can choose here to place your right knee next to your left knee or you can step the right foot out to the right and grab the outside of the foot with your left hand and maybe the right hand forward or maybe even wrap and grab the inside of your left thigh, roll the right shoulder back. Any option you feel your body is responding well to. You can bring your breath deeply down into your belly, wide into your chest. One more deep breath here.

Placing your right hand to the floor and pushing yourself up. Back to hands and knees, rolling around a little bit more into your cat cow. Stepping our left foot back, pushing through the left heel, taking the right arm, reaching the right arm to the sky, reaching the chest after the right arm. Inhale, exhale, threading the right arm over to the left.

Inhale pushing into the left arm, turning the chest to the right. Exhale underneath the body. One more inhale, lengthening. Exhale all the way down on your right shoulder.

You can bring your left knee next to the right or step the left foot to the right hand. Maybe you can grab the outside of the foot and give it a little pull. Left hand either in front or onto your inside of your right thigh for a bind. Maybe you just stay with your hand on the floor.

Just breathing. One more deep breath. And then slowly left hand to your mat so you can push into your left hand. Coming back to your hands and knees.

And now tucking your toes, bringing your hips back to your heels and lifting your hips into your down dog. Taking some time to come high onto the balls of the feet, lifting the hips and then placing one heel down. Maybe you generously bend the other knee and you walk in your dog a little bit. To notice any tightness, anything you want to loosen up before we start to flow.

You're allowed to bring both heels to one side. And then the other side. You're allowed to just land in your dog. Just dropping the weight of the head, dropping the weight of the heels.

Notice that your neck is relaxed, your head is heavy so you're not cranking your neck and gazing forward. You're resting your gaze either down between your feet or between your thighs or maybe even to your navel. And then slowly rolling forward into plank, just taking a moment, connecting to your core, inhaling here. Exhale, bending the elbows and lowering all the way down.

And on your inhale here, float your hands and feet away from the mat. Exhale, draw everything together, activate your backside. And on your next inhale, push into the mat with your hands and feet but also gaze over your right shoulder. Exhale, come back down.

Inhale, floating Cobra. So we lift the hands, we lift the feet away from the floor. Exhale, squeeze the elbows in, activate your inner thighs. Inhale, push down with the feet and hands, gazing over the left shoulder.

Exhale, coming back down. This will be our vinyasa today in the beginning of the flow. Coming back into your downward dog. Dropping the hand, relaxing the neck.

Take a deep breath. We do it one more time, rolling forward into plank, we inhale. Exhale, bend the elbows, you can bring your knees down if it's too much. Inhale, floating Cobra.

Exhale, connect to the back. Inhale, push down, gaze over your right shoulder. Exhale, all the way down. Inhale, floating Cobra.

Exhale, squeeze. Inhale, push down, gaze over your left shoulder. Exhale, down. Pushing back onto your hands and knees.

Tuck your toes, downward dog. Take a breath. And slowly we start to walk to the top of the mat. To the top of the mat.

Giving your feet, your hamstrings a massage on the way forward. And just transferring the weight from one foot to the other. And then also into the hands. And when you are at the top, just toe heel your feet wider so they're at the edges of the mat.

And sit down into your squat. Take some time here to drop the hips. And if you're okay here, just drop the hips. And if you're okay here, taking your right arm to the inside of the right leg, left arm to the sky.

If you need to support yourself, obviously you can use the block. Maybe gaze after the left arm. Nice deep breath through the nose. And exhale back to center.

And you can take the left arm in front of the left too. Right arm to the sky, to the ceiling. And also here, deep breath. And coming back to center.

And then slowly dropping the hand, lifting the hips. And you can toe heel your feet so they're about hip width. You can also use your block here in front of you. If you feel like you have to bend the knees a lot, it's better to have the block not too close to your feet, but a little bit in front so you can have a nice straight back.

And then we bend the right knee. Keep the left leg as straight as possible. Inhale, bring the left arm up. You gaze after the left arm.

Notice your right shoulder. Try to pull it back away from your right ear. Exhale, left hand down. Bending the left knee, inhaling, pulling the right arm to the ceiling.

Exhale down. Bending the right knee, inhaling left arm to the ceiling. And then slowly bring the right arm up. Exhale down.

Inhaling, bending the left knee, right arm up. And exhale, both hands down. You can bend your knees, drop your head, drop your arms. And then we slowly start to roll up through the spine.

And all the way up into standing. Just make yourself comfortable. Tuck your shirt into your pants and get ready for the flow. So you can stay with your feet hip distance.

You can gather your hands at the heart. Just close your eyes or rest your gaze. So today's focus is the balance of effort and ease. So some of us have a tendency to go more towards one or the other.

Maybe it's really easy for you to always try your best, to always push yourself. Push yourself to always try to do the hardest expression of every pose. Maybe you're the other kind, maybe you have it very easy to find ease. You'll never have a problem with putting your knees down or modifying any pose that comes at you.

Both are great, but balance is best. So whatever type you are, try to pull in a little bit more of the other today. So if you always strive for the hardest, try to ease a little bit more into your practice today. If you're always giving yourself some slack, maybe today you try to give yourself a little bit more challenge.

Just to see what happens. And with that, filling your body up with a big inhale. Exhale, release. And we start to flow slowly, inhaling arms up.

And on your exhale, just bring your right arm back, your left arm forward. Inhale, pushing into your feet, reaching the arms up. Exhaling the left arm, move back, the right arm, move forward. One more time.

Inhale, reaching up. Exhale, try to keep moving your hips forward as your right arm moves back. Inhale, lifting. Exhale, hips move forward, left arm moves back.

Inhale through center. And exhale, we fold. Maybe you bend your knees, maybe keep them straight. Inhale, half lift fingertips, maybe blocks.

And exhale, we step the right foot far back on our mat. We bend the left knee, draw the chest forward. And then we try to straighten the left leg as much as possible. So if it really doesn't want to straight, I really recommend taking your blocks.

So you get longer arms. And you inhale, hips down. You exhale, bring the hips back, try to straighten your left leg. Maybe you fold.

You inhale, hips down, chest up. Exhale, hips back, straighten the leg. Couple of more inhaling. Exhaling.

Last one. Inhale. And exhale. Inhale, moving forward, place the palms.

Step back to downward dog. Take a moment here, relax your head. Drop your neck, know that it's impossible to drop your neck. We'll try the other way.

We relax the neck and drop our heads. That's easier. And then we're rolling forward through our vinyasa again. So high onto the balls of your feet.

Rolling through your spine all the way forward into a plank. Exhale, lowering down onto your belly. Inhale into your floating cobra hands and feet away from the floor. Exhale, squeeze everything.

Inhale, pushing down, gazing over your right shoulder. Exhale down. Again, inhale, floating cobra. Exhale, connecting to the back.

Inhale, pushing down, gazing over your left shoulder. Exhale down, hands and knees back to your down dog. Taking a deep breath. And then stepping your right foot forward to the outside of your right hand.

With or without blocks. Hips down, inhale, test up. Exhale, hips back, trying to straighten your right leg. Inhale, hips down.

Exhale, pushing back. Keep massaging your hips and legs with your movements and with your breath. Just playing with your edges. Finding the balance for you with effort and ease.

You want sensation. You want sensation, but no pain. Last one. And on your next one, stepping the left foot forward.

Feet hip distance, inhale, long spine. Exhale, forward fold with or without straight legs. Doesn't matter. Inhale, all the way up.

Exhale, mountain. Inhale, reaching up. Exhale, hip forward, right arm back. Inhale, reaching up.

Exhale, hips forward, left arm back. Inhale, reaching up through center. Last round, exhale, maybe gazing after the right arm. Inhale, center.

Exhale, maybe gazing after the left arm. Inhale through center. And exhale, folding forward and down. Inhale, half lift.

Exhale, stepping the left foot far back this time. Staying with the left hand down. Touching the left knee to the floor. Circling the right arm up.

Bending the left knee and pulling the left heel toward the hand. Maybe they touch, maybe they don't. But just activate the back of your left thigh. And then tuck your toes on your left foot.

Lift off the back knee. Thread your right arm underneath your body. See if you can touch your left thigh or knee or hip. And then we flow, we inhale.

Left knee down, pull the feet and hand together. Exhale, knee comes off, try to touch your back leg. Inhale, hips down, arm and foot, maybe touch. Exhale, hips back, touch your leg.

Two more, inhale. And exhale. Inhale. Inhale.

And exhale. On this last one, we leave the left knee down. Pull the left foot in and maybe if you can grab it, you grab the foot and you see what happens if you push the foot into the hand to open the chest. And breathe.

If the foot is not there yet, you just keep reaching. Keep pulling. Inhale. One more deep breath.

Slowly release. Stepping back to down dog. Dropping the hand. Relaxing the neck.

Slowly rolling forward through the spine into your plank. Inhaling, exhaling, bending the elbows all the way down to your belly. Inhale, floating cobra. Exhale, you squeeze.

Inhale, push down, lift up, gazing over the right shoulder. Coming back down. Inhale, floating cobra. Exhale, squeeze.

Inhale, push down, gazing over the left shoulder. And coming back down, pushing back to your down dog. Take a moment, connect your breath. Then we step the left foot to the outside of the left hand.

Right knee moves down. Left arm moves up and back. The right foot towards the left hand, maybe they touch. Tuck your right toes.

Lift off the back knee. And now take your left hand underneath your body to the thigh, the knee, wherever you can touch. And then we flow. Inhale, hips down.

Bring the foot and the hand toward each other. Exhale, lifting up, trying to straighten the front leg. Maybe touch the back leg. Inhale.

And we exhale. Inhale. And exhale. Two more rounds.

Inhale. And exhale. This last one, we stay with the knee down. Keep reaching, keep pulling the foot in.

And if you can grab it, you try to lower your hips and push the foot into the hand to open the chest. And breathe. And again, you try to find your balance through effort and ease. You're just kind of resting here.

Or are you struggling trying to do something in between? One more breath. And release. Taking your left hand to the front of the mat and also bring the right foot to the top of the mat.

Inhale, half lift. And exhale, folding. Inhale, all the way up. And exhale, mountain pose.

You can bring our feet together. Starting to flow now through some heat building sun B variations. So finding your chair pose, sitting back. Maybe try to touch the floor with your fingertips.

Inhale, arms up. And now exhale, right arm back. Inhale through chair. Exhale, left arm back.

Inhale through chair. Exhale, forward fold. Inhale, half lift. Exhale, you can walk or float or skip your vinyasa.

You can do your regular or just skip it and just step back into your down dog. From our dog, inhaling the right leg up and back. Exhaling, pulling the right knee forward, shifting the weight into the hands. Stepping the right foot to the inside of the right hand.

Hips go low, hands become light. Pushing into the legs. Inhaling into your crescent. Exhale, right arm moves back, left arm forward.

Trying now to straighten both legs. Inhale through center. Again, bending the right knee as the right arm moves back, left arm forward. Inhale, straighten the leg.

Exhale, bend and twist. Last one, inhale. Exhale, stay here with the bent knee and reverse your crescent. Inhale, reaching the left arm up and back.

And both hands to the floor, vinyasa or skip it. If you move through your vinyasa, move with your breath. Pay attention to the transitions as well as the poses. And from our down dog, inhaling left leg up and back.

Exhale, pulling the knee close to the chest, shifting the weight forward. And stepping the left foot on the inside of the left hand. Hips come down, weight into the legs so you can push into the floor to come up into your crescent. Exhaling, left arm move back, right arm forward.

And as you inhale, straighten both legs, arms up. Exhale, twisting to the left. Inhale, straighten the left leg. And straighten.

Exhale, twisting to the left. Last one, inhale. And exhale. This time we stay, reach the left arm back, right arm up.

Take a nice deep inhale. And exhale, both hands down. Either your vinyasa or stepping back to your down dog. Just moving with your breath.

And when you come to your dog, you can choose to just stay here in your down dog. Or you can come down, rest in your child's pose. Just any of the two you want to stay in for five breaths. If you're in child's pose, moving back to your down dog, you can step your feet together.

Bend your knees, gaze forward on your inhale. And on your exhale, just put on your brakes and plank here. Inhale, hips up and back, chest to the thighs. Exhale, shooting forward.

One more time. Inhale. Exhale. And your last one, inhale here.

On your exhale, walk. Or bring your weight forward to the top of your mat. Inhale, half lift. Exhale, forward fold.

Try to sit all the way down on your heels. So you make yourself as tiny as possible. And from here, through your chair, push back, mountain pose. Inhale, chair pose.

Exhale, clasping the hands behind your back. Lift your hands up. Exhale, clasping the hands behind your back. Lifting the chest.

And then slowly resting your chest over your thighs with bent or straight legs. But try to relax your head. And we breathe. Trying to find a balance of trying too hard or not trying at all.

Just noticing what you tend to do most. And then slowly releasing the hands to the low back. Sweep the floor on your inhale into chair. Exhale, forward fold.

Inhale, half lift, long spine. Exhale, vinyasa or skip it. Keep moving with your breath, your pace. And we meet in down dog.

Taking a moment. And on your inhale, right leg up and back. On your exhale now, draw the right knee towards your left elbow or armpit. Shift the weight forward.

Inhale, up and back. Exhale, draw the knee to your nose or forehead. And step the right foot to the inside of the right hand. Using your legs to come up into crescent.

Exhale, twisting to the right. Inhale, reversing. Exhale into center and bring your left heel down, warrior one. Clasp your hands behind your back.

Inhale, lifting the chest. Either stay here or humble warrior. Breathing here, releasing the head. Strong legs.

Finding your edge. One more deep breath. And if you're down, use your legs to push into to come back up. Exhale, arms release.

Exhale, hands down, ninjas or skip it straight to down dog. Wherever you go, you breathe. And on your next inhale, left leg up and back. On your exhale, left knee to your right elbow or armpit, shifting the weight forward.

Inhale, up and back. Exhale, left knee as close as you can to your forehead or nose. And stepping the left foot to the inside of the left hand. Inhale, coming up, crescent.

Exhale, twisting to the left. Inhale, reverse. Exhale, right heel down, warrior one. Clasping your hands, maybe the weird way with the fingers.

Inhale, lifting the chest, maybe you stay up. If you feel it's okay, you fold. And you breathe. And if you are down, use the strength of your legs, push into the floor.

Come all the way up. Inhale, we release the arms up. Exhale, hands down, ninjas or skip it straight to down dog. And you also choose again, stay in your dog or knees come down and you can rest in your child's pose.

Five deep breaths. Using the small breaks from the movement to connect your breath, your focus. If you're in child's pose, slowly coming back to your down dog. Walking the feet together.

You can do what we did the first round. Inhale, chest back. Exhale, shoot forward. Or you can step it up a notch and start to bring your feet off the floor.

Inhale, hips up and back. Exhale, feet up. And then slowly at the same space. And repeat that.

Inhale, hips back. Exhale, knees to chest and feet down. Keep moving either forward and back. Or up and down.

Couple more with the breath. One last time. And then you decide, you either walk or you float to the top. Inhale, half lift.

Exhale, forward fold. Sit down as low as you can. As tiny as you can be. Inhale through your chair.

Exhale, mountain pose. One last round. Inhale into your chair. And we take the left elbow.

Exhale, twisting to the right. Palms together. Trying to bring the chest towards the thumbs. And you can always look at your knees if the left knee is way in front of the right.

Just pull the left knee back so the hips are more in line. One more breath. Inhale chair pose. And exhale, right elbow to the outside of the left thigh.

Palms pushed together. Right knee moves back. And we breathe. Keeping the neck long and free.

That leg's strong. And on our next inhale, chair pose. Exhale, folding. Inhale, half lift.

Exhale, vinyasa or skip it. Take a breath when you're back in your dog. And on your next inhale, reaching the right leg up. Open the hip.

And then we bring the right knee towards the left elbow again. This time, take the right foot outside the left hand. Left heel down. Left arm up.

Inhale. Exhale, left hand down. Inhale, right leg up and back. Exhale, step the right foot to the inside of the right hand.

Inhale, crescent. Exhale, twisting to the right. Inhale, reversing. Exhale, warrior one.

Inhale, we reach. Exhale, clasping the hands. Inhale, lifting the chest. Exhale, humble warrior.

Take a breath. This time, relax the hands to the low back. And allow the left hand to come down in line with the right foot. Come onto your toes and your left foot.

And reach the right arm up. Choose if you want to stay here. Or maybe you want to step into your side plank. Wherever you are, breathe.

And reach to the right arm. Push into the left arm. One more deep breath. And we meet either through a vinyasa or down dog.

And on your next inhale. Left leg up and back. Open up the hip and the knee. Exhale, left knee towards the right elbow.

Left foot on the outside of the right hand. Right heel down, right arm up. Fall in triangle, breathe. Circling the right hand down, inhaling.

Left leg up and back. Exhale, draw the knee forward. Step up on your inhale into crescent. Exhale, you twist to the left.

Inhale, reverse. Exhale, warrior one. Clasping the hands. Inhale, lifting the chest.

Exhale, humble warrior. Take a breath. Relaxing the hands to the low back. Right hand to the floor.

Coming onto the balls of your right foot. Left arm to the sky. You can pause here, breathe here. Or shift your weight into the right arm.

Side plank, push the floor away. And reach through the left arm. Wherever you are. Reach, push, stretch, breathe.

And we meet through a vinyasa or step into down dog. And on this one, either stay in your dog, child's pose, or if you like, puppy pose. Walking the hands out, chest down, forehead or chin down. And breathe.

Slowly finding your way back to down dog. And we're going to walk or float the feet to the outside of the hands. So either stepping, or you do a little jump. And land as softly as you can.

When you're in your squat, with or without the hands, finding your way onto a seat. Not a comfortable one, but a core seat. Trying to now bring the legs up. Hands to the chest.

If this is too much, walk forward. And you move from here with your feet down. Just notice if you're being lazy or if this is what you got today. Find your balance.

Are you trying too hard? Are you trying too little? So either both, or feet down. We have a long spine, an open chest.

We breathe in, and we twist to the right, left elbow to the outside of the right leg. Inhale through center. Exhale, right elbow to the outside of the left leg. Inhale.

Exhale. Inhale. Exhale. Inhale.

Exhale. Inhale. Lift the chest. Exhale, we twist.

One last round. Inhale, keep the chest lifted. Exhale, twist. Inhale.

Exhale, twist. Inhale through center. And exhale, see if you can come all the way up. Moving into your arm balance today, side crow.

So taking both knees, moving them to the right. We can use, I'm just going to show you from this angle, you can use what we call like an extra support wheel here. So you can bend the elbows, you can rest your left hip on the left elbow, and outside of the right thigh and knee on your right elbow. And just take your head forward and down, and your feet will feel light.

If it's hard for you to get the left elbow underneath so you can rest your hip, it's going to be hard. But we try anyway, right? This is just for fun. For those of you who rather do the one without the support wheel, same thing, you have to have your left leg over your right elbow.

When you lean forward without the support wheel, you lean forward, but you twist. So you try to not just lay down on your arms, it's going to feel really heavy. So you lean forward and then you bring the feet up and you twist to the side. So try really, whether without the support wheel, to not just lay down on your arms, but you try to twist and pull the feet up.

It's easier when you have the arm balance without the support wheel, to really feel the twist that you're really turning your hip to the right. Give it a few tries and shake it loose when you need to with your hands and your wrists. And then slowly taking both knees to the other side, so to the left this time. The right elbow will be the support for your hip, and the left elbow has to be the support for the right knee and the right thigh.

So with the support wheel of the right elbow, you have to lean forward and down. So the feet just float off because they become light. If you do without support wheel, you have to twist. You have to actively push into the arm and turn the hip to the left.

So not leaning into the arms, just pushing the floor away and pulling the feet up to the side. So you're pushing into the floor and you're twisting, pulling the hip to the left. Give it a couple of tries. Know that arm balances, we're not supposed to be able to do them at the first hundred tries, so just keep going.

If you can't make it now, it will come with practice. Don't be hard on yourself. It's not so important to nail the arm balances today. If you know you have a tendency to just kind of give up before you even tried, make this your day that you're going to try and you're going to keep trying.

Find the balance of effort and ease. And when you're done trying, you did your best and it's good enough. It's great. We slowly meet in a standing forward fold and we shake off the hands a little bit and we place our hands that supported now all our weight into our balance underneath our feet so we can give the hands and wrists a little massage.

Here you can also inhale and extend if it feels okay and exhale, bend the elbows with or without straight legs, holding, relaxing the head. Breathe. And next inhale, we stay here, but we take the hands loose, left hand to the left hip and listen carefully now, piece fingers with your right hand, grab the right big toe. Okay, bend your knees so your hips are low so you have all the weight now in your left foot.

And now keep the chest lifted, push into your left leg so you can come up into a balanced pose. You can keep your right knee bent or you can see how if you slowly can straighten it out. It can be a little bend or it can be completely straight. Wherever you go, just breathe.

And we're going to change this into a nice little standing twist. So you can bend the leg, grab to the outside of the knee and circle the right arm back. Or you can grab the outside of the foot and you can push the foot and the hand towards each other and you can hold on to the wall like I'm doing and you can straighten the leg as much or little as you need. But no, keep reaching the right arm back, keep reaching the chest up and breathe.

One more breath. And then when you're ready, slowly release, shake it out. And we got one more. So inhale, reach up and exhale.

This time, piece finger around both big toes. So we inhale, we kind of pull on the toes and reach the chest forward. And as you exhale, just allow the elbows to go out to the side and drop your head down. You can always bend the knees and breathe.

One more deep breath in your fold. And again, listen carefully, keep the grab of your left big toe, right hand to your right hip. And now bend your knees. So we don't want to lift from here.

You want to keep bending the knees so the hips go low. You want to use the strength of your right leg, not pull with your back to come up into your balance. You can keep the bend in the leg or you can straighten it wherever you go. So you breathe, you notice, are you fighting yourself or are you finding ease?

Are you challenging yourself at all or are you steady as a mountain? So again, we change into standing twist. Take the right hand to the outside of the left knee, left arm back. Or you grab the outside of the foot.

You can keep the bend in the knee or you can straighten whatever feels most balanced for you right now. You can also gaze after the left arm if you want to challenge your balance here. Now one more breath wherever you are. If you're jumping around on your right leg or standing completely still, slowly release and shake it out.

And then slowly we meet back to our mountain. Take a breath on both legs. Inhale, reaching up. Exhale, folding.

Inhale, half lift. Exhale, vinyasa or skip it. If you move through a vinyasa, just keep moving with your breath. Every transition, every pose.

And we meet back in our down dog. Give yourself a moment to connect your breath, to connect to the floor. Find your focus. And then slowly rolling forward again through our plank.

Lowering all the way down to our bellies. Keep the hands where they are. Inhale, lift the chest. Gaze over your right shoulder.

This time pull the right heel in. And just roll onto your left hip and place your right foot on the floor. Release the right hand. Push into the feet and the left arm.

Lift the hips. Lift the chest. Inhale. Exhale, lower down.

Two more. Inhale, push the floor away. Lift. Exhale, lower down.

One more. Inhale, lift up. This time gaze toward the front of the mat. Reach the right hand towards your mat.

And bring your right foot all the way forward to the inside of your right hand. Left knee down. Keep your toes tucked. Inhale, low lunge.

Exhale, left elbow to the outside of the right thigh. You can keep your palms pushing together. Or you can take your left hand to the floor, right arm to the sky. And we start to lift our back knee off the floor.

And we breathe. Push out through the left heel. Reaching forward through the crown of the head. Lengthening the breath.

One more. Inhale. Exhale, both hands down. Keep the right hand on the outside of the right foot.

You can also bring your block if the floor feels far away. Left heel down. Hips open to the side. Left arm to the ceiling.

Side angle pose. You can slightly push the right leg into the right arm. And if you want, bring the left arm forward. And bring your right leg to the side.

And if you want, bring the left arm forward. Breathe here. Long neck. Strong legs.

Free breath. And on your next inhale, pushing up, straightening the right leg. Exhale, reverse your triangle. Right arm up and back.

Moving into triangle. So reaching over your right hip. And then find your block, the floor, whatever you want to support your right hand on. Left arm to the ceiling.

And breathe. Maybe you feel like you engage the front of your right thigh, so you're not kind of just pushing back through your right leg. But keeping the right thigh strong. Feeling the connection through the floor, through your feet.

And then gazing slightly forward. Bring the right hand forward and lifting the left leg off the floor for half moon. So trying to roll the hip open. Push through the left foot and reach through the left arm.

Using your block, your fingertips, the floor. Whatever you need. And breathe. Finding your balance through effort and ease.

One more breath. And then slowly both hands to the blocks or to the floor. Pyramid pose. Give yourself some space.

We're going to move into twisting triangles. You want to pull your right hand to the floor. Twisting triangles. You want to pull your right hip slightly back.

Recommend to use the block. And then as you reach the chest forward, pushing into the right hand, bringing the right arm to the ceiling, to the sky. Just reaching through the right arm to pull the chest around. Pull the right hip back.

And breathe. How's the effort going? How's the ease feeling? One last breath.

And then gaze forward, moving into our twisting half moon. So left arm, maybe block forward, lifting the left leg and reaching the right arm. So keep engaging the back of the left thigh, lifting the leg, reaching the arm, reaching the crown of the head forward. Breathe.

One more reach and slowly bend the right knee. Come all the way down on your left shin and sit all the way down to the floor. If it's uncomfortable to sit here, you can always extend your left leg. If not, you can keep it bent.

Inhale, left arm up. Exhale, elbow to the outside of the thigh. You can take your right hand, use it on the floor. Push down to support you.

Or you can encourage yourself to push into your hips on the mat to lift up. And hold yourself up. One last deep breath. And we release over to the left, just a gentle twist to the left.

And release, rock and roll through a vinyasa or step back to dog. Take a moment. Again, disconnect. Notice what is.

And when you're ready, slowly rolling forward through your plank, lowering down onto your belly. Pushing into the hands, lifting the chest, gazing over the left shoulder and pulling the left heel in. Rolling onto your right hip and then pushing into the legs. Inhale, lifting the hips, lifting the left arm.

Exhale down. Inhale, pushing down to lift up. Exhale down. One last time.

Inhale. Gazing forward, reaching with the left hand to the top of the mat. Rolling the left foot forward. Right knee comes down.

Keep the back toes tucked. Inhale, arms up. Exhale, right elbow to the outside of the left thigh. Palms together.

Or if you want to open the arms, you can. And we bring the back knee off the floor. And we breathe. Reaching through the right heel.

Lengthening through the crown of the head. Last breath. Both hands down. Please use your block if it's far down to the floor.

Right heel down, side angle toes. Left knee pushes gently into the left arm. Right arm up. If it feels okay.

Right arm forward. Keep rolling the chest open. Keep breathing. Keep noticing.

And then slowly pushing into your legs. Inhale, coming all the way up. Reversing your triangle. Reaching out from your left hip for triangle pose.

So use your block or the floor, whatever you want to use. To the outside of your left foot, I prefer. Right arm up. For me it's just easier to open up the torso.

When I have the arm on the outside and not the inside. And also here engaging the front of the left thigh. Looking for the balance of ease and effort. Slowly gazing in front of the left foot.

Taking the left hand forward. Moving into half moon. Rolling the right hip over the left. Right arm to the sky.

Pushing through the right heel or the right foot. Using your blocks, your fingertips or the floor. Breathing. Last breath in.

On your exhale, fingertips to the floor or use your blocks. Finding a pyramid pose. Give yourself some space here. And then shift your weight into your right arm.

Either on the block or fingertips. But pull the chest forward. Pull the left hip back. So you're not pushing the left hip out to the left.

But you're pushing the left hip back. Pulling the chest through. And then left arm to the ceiling. Breathing here in your twisting triangle.

Just feeling every feeling. Any sensation anywhere in the body. Can you balance it out with more effort or less effort? With more ease or a little bit more challenge?

And we're bringing it forward into our twisting half moon. So right arm moves forward. Right leg moves off the floor. Pushing into the right leg.

Pulling the left arm to the sky. And breathe. Push into the standing leg. Activate the inner thigh on the right leg.

And open a little bit more. One more breath. And slowly bend the left knee. Place the right chin down.

Sit all the way back. If you need to, you straighten out the bottom leg. Inhale, right arm up. Exhale, twisting to the left.

And also here you can choose to stay. Fingertips give the floor a little push. Or hand into the low back. Just encourages you to not sink down but to lift up.

One last breath. And a gentle twist to the right. And slowly release. And then rocking forward again.

Through a vinyasa or stepping back to your dog. And now rolling forward through our plank all the way down to the belly. So regular bow pose. Bending the knees.

If you're taking hold of the feet or the ankles, if this does not feel okay for your knees or any other parts of your back, you can always clasp the hands. Do locust here. If bow is okay, activate your inner thighs. Push the feet back but also lift the knees away from the floor.

As you pull the legs back. You can flex, you can point, you can point. Just active legs. Breathing.

Relax the hand and neck. Reach the chest. Last inhale. Exhale, slowly release.

Pancake pose. Forehead to the hands. And then slowly lift the hips from side to side. Bending the knees.

Taking hold of the feet or the ankles. Activate your inner thighs. Push the feet back but also lift the knees away from the floor. As you pull the legs back.

You can flex, you can point, you can point. Just active legs. Breathing. Relax the hand and neck.

Reach the chest. Last inhale. Exhale, slowly release. Pancake pose.

Forehead to the hands. And then slowly lift the hips from side to side. And moving into child's pose for a little moment. Rest your torso over your thighs.

And then inversion time. If you are done, just stay in child's pose. Enjoy that. Also, maybe if you always try to go for what is hardest, maybe try to stay in child's pose today.

See what happens if you give yourself a little bit extra rest and calm. If you want to start to work towards your inversion, that is forearm balance. Dolphin is great. It is also a great inversion even though you don't lift the feet off the floor.

So a block can come in handy if you want to have some help to stabilize the shoulders. So the elbows don't flare out to the side. And you can grab the block between the index and the thumb on both sides. And you just squeeze the block between your hands.

Have it in front of you. And then you move like you would into your down dog. You would lift your hips up. And you can stay here.

Just squeeze the block. Drop the head, relax the neck. You can try to walk forward a little bit. Maybe you lift one leg and then you try to lift the other.

And then you come down, take a break. Maybe that's plenty today. If you start to get comfortable, try to not kick both legs up at the same time. You might fall and it's harder to move your hands from forearm balance than it is in handstand.

So I recommend just keep the legs split if you try to jump. So you would try to do small jumps, but not try to lift both legs. So you try to keep them separate. So if you lose your balance, you can just put your foot down.

So give it a couple of tries on both sides. You might have one leg that feels a little bit easier. Try to do a little bit more on the harder side so they become more balanced. Right?

So with or without the legs in the air, breathing in your dolphin or in your forearm balance, or maybe your in child's pose, breathing into your back and your shoulders. And then take in your time. And when you feel like it is enough, enough play, enough effort, you give yourself a rest with the arms back. And then you can just take a little bit of time to get back into the balance.

Enough play, enough effort. You give yourself a rest with the arms back and head down. And release. And slowly coming back up.

And then either just sitting down, bringing your legs forward like so, or you can be fancy and jump your feet through the hands if you practice that. Bend your knees and bring your legs through the arms. And then you can just take a little bit of time to get back into the balance. And bring your legs through the arms.

Either way, we're coming on to our backs. However you get there, just walk your feet closer to your hips, about hip distance. And then lift your toes so you engage your feet. Start to roll the hips off the mat.

And then start to push your elbows into the floor to lift and puff the chest. Do that one more time. And then keep lifting the chest and pull the chest toward your face. Keep lifting the hips, but draw the tail towards the knees.

You can stay here or interlace the fingers and walk the arms even more underneath you. And breathe here. Strong glutes, strong legs. Open chest.

And slowly release the arms and rolling the whole back down to the floor. And just allow the knees to go from side to side. Loosen up anything in the low back, in the hips. And then bringing the knees in, rocking up and down, all the way up to a seat.

Stretching the legs out in front of you. And if straight legs doesn't feel good, please place your feet on the floor. Notice if you're rounding, pull onto your legs so you can lift the chest. And either behind your thighs or pull on your feet or your ankles.

And then relax your head. And if it feels okay, you can start to straighten the legs a little bit. Rest the hands either on the floor or on your legs or for some on the feet. Just finding your fold, trying not to go for effort right now.

Now we're just finding ease. Letting go. Take one more deep breath where you're trying to fill up the whole back body. And become heavy.

And slowly rolling up. And then keeping the right leg straight. Just take your left foot and open it to the left so you're in like a half straddle, half what we call the Yarnu. And we're moving to the inside of the right leg.

You can have it on the floor or on the foot, just wherever feels good. The left hand can gently push on the inside of the left thigh and the right ear can drop. Or if you want a little bit more, you can change the arms so the right hand pushes on the inside of the left thigh. And the left arm goes to the right foot.

Wherever you are, you breathe. And heavy hips, heavy legs. And soft belly. And slowly coming back up.

Changing the legs. So the left leg goes out to the left. The right foot moves in. Right knee to the side.

Sliding the left arm either on the inside or on the left leg. The right hand can give a gentle little push on the inside of the thigh. Maybe you drop the left ear to the left shoulder. And if you need a little bit more without too much effort, you just change the arms, left arm to the right thigh.

And right arm to the left foot. Heavy legs. Moving towards ease, softness. And one more deep breath.

And slowly coming back up. Taking both legs out to the side. Either hands behind you and just relaxing the head from here. Or if you can sit up tall without rolling back to your tail and rounding the back.

And maybe you move forward onto your hands or your forearms or pancake. Wherever you need to be. Heavy legs. Steady, slow breathing.

Trying to remain in your body even though the pace is slow. Even though the flow is over. You are still present in your body. Noticing, paying attention.

Getting to know your reactions. Your tendencies. You're still having you time. One more deep breath.

And slowly coming back up. You can take your hands underneath your thighs. Just help your legs together. And then move back onto your back.

Draw the knees in. Drop the head down. Just feel the weight of your body on the floor. Take a moment here.

So you can do a minute or two, whatever you need before Shavasana. I will suggest one last twist. Either with your knees together, you bring your hips to the right. Both knees to the left.

Or you extend your left leg. And bring the right knee over to the left. Right shoulder, right arm to the right. Hand can roll over to the left.

Stay neutral. Or gaze after the right arm. Trying to relax the hips. Relax the belly.

And then some heavy. One last deep breath in. Filling up the belly. And letting go.

Slowly coming back to center if you're still following me. Both knees in. Hips to the left. Both knees to the right.

Or extend the right leg. Bringing the left knee over to the right. Left shoulder, left arm stays. Head wherever you need it to be.

Heavy body. Relaxed face. One last deep breath. Filling up.

And letting go. Slowly back to center. Taking both knees to the chest. And then just giving yourself a good, nice hug.

And then Shavasana, taking up space. Maybe put a bolster underneath your knees. Just place your legs so your hips are relaxed. Place your arms so your shoulders can relax.

Place your head so your neck is relaxed. Close your eyes. Rest your gaze. One last breath.

We feel all the way up. And let go. Release. Shavasana.

You can take in all your efforts that you left on your yoga mat. Your body is receiving them now. And again, just notice yourself like you're a witness looking down on this person in Shavasana. Notice the thoughts without interacting.

Notice the feelings that comes and goes. Just observe. And stay as long as you can. Shavasana.

Shavasana. Shavasana.