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So glad you're here today for our Super 60 class. You guys have a great class, focus and concentrate, and let's get started with pranayama breathing. Good for your lungs and good for your respiratory system. Make sure your heels and toes are touching, you have a nice solid foundation. and then everybody interlock your fingers get a good tight grip your knuckles and chin they have contact the entire time they never separate focus on yourself swallow a couple of times and let's begin inhale head down arms up stomach is tight rib cage showing elbows all the way up exhale head falls back chest stays lifted bring the elbows together squeeze tight inhale head down slowly So slower you go, better you do.
Take in as much air as you can. Elbows all the way up. Exhale. Empty it out. Blast it out.
Bring the elbows together. Squeeze tight. Inhale.
Head down slowly. Stomach. Stomach.
Stomach. It is a depression of the abdominal wall. Elbows go all the way up. Exhale. That depression, it's still happening.
Stomachs are still nice and tight. And your elbows touch. Inhale, head down slowly. Chin drops right into the knuckles. Your chin is exactly parallel to the floor.
Elbows all the way up. Exhale. Keep your eyes open. Empty it out. Bring the elbows together.
Squeeze tight. Inhale, one. Head down, two, three, four, five, six. Exhale, one, two, three, four, five, six. Inhale, head down slowly.
Rib cage is showing both sides of your rib cage. Elbows go all the way up towards the ceiling. Exhale. Keep your chest lifted.
Keep your arms up above the chest and your elbows touch. Inhale, head down slowly. Keep your stomach tight. Keep going.
Let your arms frame your face. Elbows all the way up. Exhale.
Keep extending your elbows forward. Bring the elbows together, squeeze tight, inhale, 1, 2, 3, 4, 5, 6, exhale, 1, 2, 3, 4, 5, 6, inhale, head down, last two, your slowest, your longest, deepest breaths of the day, elbows go all the way up, exhale, keep your legs strong, chest lifted. bring the elbows together squeeze tight inhale one two three four five six exhale so empty completely push it all out bring the elbows together squeeze tight and that's enough arms down by your side arachandrasana padahastasana half moon hands to feet pose everybody together Arms over your head sideways, palms together. Interlock the fingers, release the index fingers, stretch up.
And you warm up by going right and left several times. Right and left, right and left, right and left. Getting a good stretch down both sides of your body.
Back and forth and back and forth. And then come back towards the middle and please stop. Elbows locked, hips a little forward and upper body leaning back. Take a deep breath, full lungs, stretch up, touch the ceiling.
Absolutely straight line, slowly bend your body to the right. Without bending your elbows and without bending your knees, continuously push your hips to the left beyond your flexibility. You're trying to create a tremendous stretching feeling down the left side of your body from your fingertips to your toes, inside out and bones to skin.
Hips more forward, upper body back more, maximum body weight stays in the heels. Push short left hip forward to bring two hips in one line. Right shoulder comes forward. opening up your chest flower petal blooming keep your chin up long beautiful neck squeeze your palms together it's a good tight grip push your hips to the left bring your body down to the right come down and push and push and push inhale breathing come up and stop in the middle take another deep breath full lungs stretch up touch the ceiling absolutely straight line slowly bend your body to the left without bending your elbows and without bending your knees push your hips to the right beyond your flexibility.
Feel the skin stretching down the right side of your body. Make sure the weight's in your heels. It's maximum body weight in the heels. Bring your right hip forward to bring two hips in one line.
Left shoulder comes forward, opening up your chest. Chin is up, weights in the heels, breathing absolutely normal. Push your hips to the right. Bring your body down to the left.
Come down and push and push and push. Inhale, breathing. Come up and stop in the middle. backward bending first backward bend take a deep breath full lungs drop your head back as far as it will go look for the floor behind you arms back immediately try to touch the back wall behind you total spine backward bending coccyx all the way to your neck lower back middle back upper back total spine backward bending push your upper body back more try to fall down backwards inhale stomach legs hips everything push forward towards the mirror arms back look back fall back go back more back inhale breathing come up good bend your knees hands to the floor And move your hips right and left several times. Right and left.
Right and left. Right and left to get your lower spine relaxed and loose. Comfortable.
Easy. You turn from the back bend to the forward bend. Spine's not warmed up yet. Take your time.
Right and left. Right and left. All right.
Grab your heels from behind. Underneath your heels, step on all five fingers. Baby fingers touch side by side. Elbows behind the legs on the calf muscles. Please don't lose your grip pull on your heels as hard as possible Stretch your body down from the lower spine all the way to the floor Touch your stomach on your thighs chest on your knees face on your legs below the knees No light no air between your upper body and your lower body Push your knees back and lock your knees you're trying to create a tremendous stretching feeling pain sensation all over inside out coccyx of the neck Cocks to the toes with your smiling happy face.
Push your knees back, lock your knees. Exhale, breathing, lock your knees. Roll forward, lock your knees. Eyes open, touch your face, lock your knees.
Inhale, breathing, arms with your ears, come all the way up. And then arms are down and breathing is normal. Second set, arms over your head sideways, palms together, interlock the fingers, release the index fingers, thumbs are crossed, take a deep breath, full lung, stretch up, touch the ceiling, absolutely straight line, slowly bend your body to the right.
Don't bend your elbows, don't bend your knees, just push and push and push your hips to the left, beyond your flexibility as you extend your arms to the right side of the room, feeling that stretch down the left side of your body. Chin is up, weights in the heels, elbows locked, palms together, keep that good tight grip. Bring your left hip forward, two hips are in one line, right shoulder comes forward, opening up your chest, push your hips to the left, bring your body down to the right, come down to your max and push and push and push. Inhale, breathing, come up and stop in the middle.
Take another deep breath, full lungs, stretch up, touch the ceiling, absolutely straight line, slowly bend your body to the left without bending your elbows or your knees. Push your hips to the right. Beyond your flexibility watch for your hips to move past your feet as you extend to the left side of the room Feeling the stretch down the right side of your body bring the right hip forward two hips are in one line Left shoulder comes forward opening up your chest keep your chin up gotta keep the chin up so you can breathe in through your nose And out through your nose push your hips to the right bring your body down to the left come down and push and push and push Inhale breathing come up and stop in the middle back bend deep breath full lungs drop your head back let your head just hang no resistance and then arms back immediately try to touch the back wall behind you total spine backward bending coccyx all the way to your neck lower back middle back upper back total spine backward bending push your upper body back more try to fall down backwards keep going look back keep those elbows locked keep your palms together good go back fall back look back way back Inhale breathing, come up.
Bend your knees, hands to the floor. Move your hips right and left, right and left. Just a couple of times. March it out, march it out, march it out.
Alright, that's good. Grab your heels, scoop them up, get those elbows right behind the calf muscles. Get a good grip on your heels and then you pull on your heels as hard as possible. stretch your body down from the lower spine all the way to the floor stomach on your thighs just on your knees face on your legs below the knees no light no air between your upper body and your lower body push your knees back and lock your knees pull on your heels pulling is how you stretch and you must stretch your body down from the lower spine eventually one day getting your head down to your feet push your knees back lock your knees exhale breathing lock your knees roll forward roll forward roll forward lock your knees lock your knees last chance lock your knees inhale breathing arms with your ears come all the way up and arms are down and breathing is awkward ukutasana right foot steps right six inches only heels behind the toes no heels in the mirror arms up parallel to the floor all five fingers together touching each other tricep muscles nice and tight contraction stretch your arms forward try to touch the front mirror exhale breathing stomach in and sit feet flat position maximum body weight stays in the heels lift your chest up good bend your total spine backward bending upper body back more suck your stomach in compression of the abdominal wall contraction of the abdominal muscles suck it in tighten it up and hold it there ribcage should be visible open up the knees more keep six inches toes heels knees hands chest up chin up lean back fall back try to fall down backwards inhale breathing come up check in with your heels make sure your feet are straight come all the way up onto your toes maximum like a ballerina stretch your spine chest head everything up towards the ceiling concentrate Don't blink your eyes. Sit down on top of the toes.
Spine straight, start to finish. Head and hips are leaning against the back wall. Come down, sit into your chair.
Upper body leaning back, get up higher on the toes. Knees up towards the ceiling, sitting in the chair, not below the chair. Inhale, breathing, come up.
Little bit on your toes, knees together, stomach tight. Ten counts, you go slow. All the way down.
Leaning against the back wall, stretch your spine up towards the ceiling, half inch gap between your hips and your heels. Nice control. Knees together in forward thighs, parallel to the floor, arms parallel to your thighs, spine straight.
Inhale, nice straight spine, press up slowly. Lots of control. Feet back together and arms down.
Breathe. Second set, right foot steps right, six inches only, no heels in the mirror. Arms up, strong arms, stretch them forward, go touch the front mirror.
Exhale, breathing stomach in, you sit, feet flat position. Maximum body weight stays in the heels, lift your chest up. Bend your total spine backward, bending upper body back more. Stomach is in, stomach, stomach, stomach.
Compression of the abdominal wall, contraction of the abdominal muscles. Suck it in, tighten it up. Stretch your arms even more forward as you lean back. Fall back, way back, inhale, breathing, come up, arms stay there, all the way up onto your toes, imagine I am pulling you up towards the ceiling, concentrate, don't blink your eyes, sit down on top of the toes, spine straight, start to finish, head and hips leaning against the back wall, come down, sit into your chair, upper body leaning back, higher on the toes, come down and sit, higher on the toes, come down and sit, knees up towards the ceiling, come down and sit. Inhale, breathing, come up.
Little bit on your toes, knees together, stomach tight, you go slow. All the way down, slide down the imaginary wall. All the way down, all the way down. Half inch gap between your hips and your heels. Knees together and forward.
If you want to test your balance, you can bounce up and down and up and down. Inhale, nice straight spine, press up. slowly feet back together and arms down breathe garu rasana eagle identify your right arm and your left arm arms over your head sideways bring your right arm underneath the left swing and twist like ropes bring your palms back together thumbs toward your face little fingers towards the mirror pull the elbows down and sit down right into your awkward chair sit down there stay down there upper body leaning back And right leg up, over, and twist.
Wrap the foot around your ankle, all five toes visible in the mirror. Sit down lower and twist like ropes. Push your knees to the right. Bring your upper body towards the left to align your feet, knees, elbows, hands all in the front mirror.
Foots coming out, you sit down lower. If you are losing your balance, upper body back more. Stomach in, pull the elbows down, and upper body back at the end. Change. Arms up.
Bring your left arm under the right, swing, twist, palms come back together, pull the elbows down, and sit down nice and low, sit down there, stay down there, don't pop up, and left leg up, over, and twist. Tuck the foot underneath your ankle, all five toes visible in the mirror, sit down lower and twist like ropes, knees to the left and upper body to the right, working all the major joints in your body. Foot's coming out.
You sit down lower if you are losing your balance. Upper body back more. Stomach in.
Pull the elbows down and upper body back. Change. Straight into second set. Arms up. Right under the left.
Swing, twist. Palms come back together. Pull the elbows down and sit down.
Sit down much lower than you want to. Stay down there. Right leg up, over and twist. Tuck the foot.
Foot is tucked, slide the foot down the back of your leg, lose the gap, sit down lower, twist like ropes, knees to the right, and upper body to the left, aligning all those major joints, stomach in more, pull the elbows down more, and upper body back at the end. Change, last side, arms up, left, under the right, swing, twist, palms come back together, sit down nice and low, sit down there, stay down there, upper body leaning back, and left leg. up over twist tuck the foot again foot is tucked slide it down lose the gap your toes point straight down towards the floor knees to the left and upper body to the right working all the major joints wrist elbows shoulders hips knees ankles sit lower stomach in more pull the elbows down more and upper body back change arms up And arms down. Breathe. Next series of postures, all balancing postures, beginning with standing head to knee.
Heels and toes touch once again. Wipe off your hands. Shift your weight to your left leg. Interlock your fingers.
Grab your right foot in front of you. Get a good grip. The grip is three inches below the toes. All ten fingers are underneath your foot.
And look at the mirror. From start to finish, concentrate on your standing leg to make sure your left knee is absolutely locked. Solid, concrete, one piece, unbroken, you have no knee.
Inhale slowly and gently, right leg lift up and stretch forward towards the mirror, leg parallel to the floor. No higher, no lower, left knee locked. Take a deep breath, continuously kick the leg, heel forward towards the mirror. Turn your foot in from the ankle, all five toes toward your face, standing leg bending. Posture has not started.
Both legs locked, balancing there, then only bend your elbows down towards the floor. Elbows touch the calf muscle. Go down below the calf muscle. Change. Good.
Wipe off your hands. Shift your weight. Interlock your fingers.
Grab your left foot. Same position. Good grip.
Look into your eyes. Don't move your eyes. Don't blink your eyes. Concentrate very, very deeply on your right leg to make sure your right knee is absolutely locked. Distribute the weight equally and the same across your right foot.
Don't turn it to the side. Right knee locked solid concrete. Inhale slowly and gently.
Left leg lift up and stretch forward towards the mirror. Leg parallel to the floor. No higher, no lower.
Right knee locked to a deep breath. Continuously kick the leg heel forward towards the mirror. have to learn how to flex your foot in order to stretch the Achilles tendon right above the heel. Both legs locked, bend the elbows down towards the floor.
Elbows touch the calf muscle, go down below the calf muscle. Change. You can do a backward bend if you need it.
Hands on your hips, push forward, and let it go. All right, second set, here we go. Wipe off your hands, shift your weight, interlock your fingers, grab your right foot.
Good grip, foot in the hand, focus forward, don't wait, don't hesitate. Look at yourself in the mirror, left knee locked solid concrete, you have no knee. Inhale slowly and gently, right leg lift up and stretch forward towards the mirror, leg parallel to the floor.
No higher, no lower, left knee locked. Take a deep breath, continuously kick the leg, heel forward towards the mirror. Both legs locked.
even have a cramp on the top of your thigh then only bend your elbows down towards the floor elbows touch the calf muscle go down below the calf muscle still balancing their body down chest down head down forehead to the knee change Last side. Here we go. Wipe off your hands. Shift your weight. Interlock your fingers.
Grab your left foot. Last side. Best side.
Pick up your foot. Focus on yourself. Right knee locked solid concrete. Inhale.
Slow land. Gently left leg lift up and stretch forward towards the mirror. Leg parallel to the floor.
No higher, no lower. Right knee locked. Keep kicking from the hip through the heel towards the mirror.
Both legs locked. Bend the elbows down towards the floor. Elbows touch the calf muscle.
Go down below the calf muscle. Keep kicking. Body down. Chest down. Head down.
Forehead to the knee. Really round the spine. Forehead higher on the knee.
Hold your stomach tight. Balance. There.
Change. Good. Nice work. Need a backward bend? Hands on your hips.
Push forward and let it go. Standing, bow pulling. Right hand is out in front of you.
Palm up, elbow touching with the body. Grab your foot from the inside at the ankle. All five fingers are together.
Left arm up, chin close to your shoulder. Standing leg locked. Bring your knees together to start. Inhale and go.
Charge your body forward towards the front mirror. Stretch your fingertips forward. Go touch the front mirror simultaneously. Kick your right leg back and up towards the ceiling. Bring your body down from the lower spine.
abdomen and chest parallel to the floor continuously kick back and kick up watch for your foot over your head kick back so your right shoulder is behind your left shoulder invisible stretch your fingertips even more forward shoulder scapula coming out from the body kicking stretching 50 50 equal simultaneous losing the balance you must kick harder stretch more body down kick harder body down the harder you kick you balance forever kick back kick up kick one more time Change. Come up. Breathe. Left hand is up.
Bring your hand to the left. Grab your foot from the inside at the ankle. All five fingers are together. Right arm up.
Chin close to your shoulder. Standing leg locked. Bring your knees together.
Inhale and go. Charge your body forward towards the front mirror. Stretch your fingertips forward.
Go touch the front mirror. Simultaneously kick your left leg. back and up towards the ceiling. Bring your body down from the lower spine, abdomen and chest parallel to the floor. Continuously kick back and kick up.
Watch for your foot over your head. Kick back so your left shoulder is behind your right shoulder, invisible. Stretch your fingertips even more forward, shoulder scapula coming out from the body. Kicking, stretching, 50-50, equal simultaneous. Lose the balance.
You must kick harder, stretch more. Body down, kick harder, body down, kick back, kick up. Change.
Come up. Breathe. Second set.
Here we go. You guys are doing great. Right hand up.
Grab your foot. Hold from the inside. Left arm up.
Chin close to your shoulder. Standing leg locked. Bring your knees together to start. That automatically starts your backward bend. Take a deep breath.
Stretch up and go. Charge your body forward towards the front mirror. Fearlessly charge your body forward.
Concentrate and meditate. Eyes on you. You in the mirror. That is it. Kick straight back and straight up.
Watch for your foot over your head. Watch for that right shoulder to just disappear behind the left shoulder. You must bring the body down. You have to get the abdomen and chest parallel to the floor. That is how you get your two feet in one line, two shoulders in one line.
Then you kick and stretch equally and simultaneously to maintain your balance. Charge your body forward towards the mirror. Kick back.
Kick up. Kick one more time. Change. Come up. Breathe.
Last side. Here we go. Smile. Bring your hand to the left.
Grab your foot from the inside. At the ankle. Good grip.
Right arm up. Chin close to your shoulder. Standing leg locked.
Bring your knees together. Inhale and go. Fearlessly charge your body forward towards the mirror.
Fearlessly. What's the worst thing that can happen? You fall out.
Big deal. You get your breath. You try over and over again. Strong right arm, you go touch the mirror. Shoulder scapula coming out from the body.
Everything lining up. The right arm, the chin, the left arm, and your foot in the one straight line. Feel the backward bend that is happening.
Bring your body down and kick. Stretch more, body down and kick. Charge your body forward towards the mirror.
Kick back. Kick up. Kick one last time. Change.
Come up. Breathe. Take one step to the back of your mat.
For balancing stick, balancing stick, just 10 seconds. That is it. Heels and toes touch.
Arms over your head sideways, palms together. Interlock the fingers, release the index fingers, stretch up. Inhale, right foot.
Steps forward, big step. Lock both knees and come down. Arms and head together.
Arms, head, body, legs, everything parallel to the floor. So from the side, you look like the perfect letter T as in Tom. Not a broken umbrella. Leg up, everybody.
Leg up, leg up. Point your toes, stretch. Inhale, breathing, come up.
Keep your arms right there. Strong arms. Take a deep breath. Stretch up. Big step forward.
Left foot. Lock both knees and come down. Everybody down.
Body down, leg up. Body down, leg up. Head down between your biceps. Chin forward. Look for your standing toes in the mirror.
Keep those arms with your ears. Point your toes and stretch. Inhale, breathing, come up. Arms down and you breathe. Second set, heels and toes touch, arms over your head sideways, palms together, interlock the fingers, release the index finger, stretch up, inhale, right foot, steps forward, big step, lock both knees, everybody down, body down, leg up, every muscle is contracted, don't bend the elbows, don't bend the knees, keep those arms up, glue your biceps to your ears, point your toes, contract your thighs, stretch, inhale, breathing, come up.
Last one, take a deep breath, stretch up. big step forward left foot lock both knees everybody down go ten nine eight seven six five four three two one inhale breathing come up arms down and you breathe come to the top of your mats turn to the side mirrors please for separate leg stretching heels and toes touch Arms over your head sideways. Big step to the right.
Four feet. Palms down. Heels are in one line.
Suck your stomach in. And you come forward slowly. All the way down.
All the way down. Grab your heels from the outside. All five fingers are together.
Unable to grab your heels, grab the outsides of your feet. Pull on your heels as hard as possible and stretch your body down from the lower spine all the way to the floor. Knees are locked throughout the posture. Roll forward like a wheel. Chin forward.
Roll forward. Try to touch your forehead. If you haven't, open your legs more and more. Eventually in the future, spine will be straight.
Coccyx the neck. Forehead on the floor right between your feet. First, the leg stretch.
Hip stretch. Lower spine. Whole spine. Whole body is stretching 360 degree angle.
Coccyx of the forehead. Coccyx of the toes. Keep pulling. Pull harder. Chin forward.
Roll forward. Touch your forehead. Inhale, breathing.
Come up. And feet back together, arms down by your side. Breathe.
Triangle is next. Trikonasana. Heels and toes touch. Arms over your head sideways.
Step right, four feet minimum, palms down. Look in the mirror. Hips forward, upper body leaning way back. Turn the right foot out all the way.
And a half inch more. Inhale, bend the right knee and sit down. Bounce and bounce and bounce. Get down there and stay down there. Arms back, body back, lean back.
Move your arms. Right elbow, right knee, no higher, no lower. Reach down, touch between the big toe and second toe. Left arm, stretch up, look up.
Chin to your shoulder, profile of your face exactly visible in the mirror. Arms are reaching and stretching in opposite directions. Natural human traction. Stretch up, touch the ceiling. Stretch down, touch the toes.
Left hip down and forward. Help of the right elbow, press the right knee back. Turn or twist your upper body back like spine twisting. Left knee locked, left foot flat on the floor. Inhale, breathing.
Come up. Right foot turns in and left to the left. Bend the left knee and sit down.
Bounce and bounce and bounce. Get down there and stay down there. Arms back, body back, lean back.
Move your arms. Palms face the mirror. Reach down. Touch between the big toe and second toe. Right arm stretch up.
Look up. Chin to your shoulder, profile of your face exactly visible in the mirror. Right hip down and forward more.
Help with the left elbow. Press the left knee back. Dig at your two knees in one line.
Quickly stretch up. You're about to touch the ceiling. Chest up more. Big gap triangle between your chest and your left thigh bicep.
Turn or twist your upper body back like spine twisting. Right knee locked, right foot flat on the floor. Inhale, breathing.
Come up. Feet back together. Arms up, down. Breathe.
Next is standing separate leg, head to knee, heels and toes touch. Arms over your head sideways, prayer position, cross your thumbs, stretch up. Step right, three feet, 36 inches. Pivot on your heels, the back side of the room, and turn your hips five times.
One, two, three, four, five times. Beyond your flexibility. Two hips are in one line, two heels are in one line, back side foot, 45 degrees.
Exhale, breathing. you go down arms and head together tuck your chin to your chest look at your stomach touch your forehead to your knee your forehead and knee must touch not touching bend the knee up a little bit but they've got to touch stretch your arms out in front of your toes arms up palms together thumbs crossed round your spine even more get the forehead higher on the knee when is in your front leg right hip up towards the ceiling two hips are in one line lock your front leg real quickly couple of times Arms and head together, come up with your chin coming up last. And turn all the way to the front.
Turn your hips five times, line up your heels, make sure your back heel is invisible behind your front heel. Stretch up, drop your chin, and go. Chin to your chest, forehead to the knee. Forehead and knee must make the connection.
Bend the knee as much as you need to, get your forehead on your knee. Shut your arms out in front of your toes. Hands in prayer position if you can.
If you can, you must. Round your spine and choke your throat. Remember this is a front side compression, back side extension. Push away from the floor, get the forehead higher on the knee. Lock your front leg real quickly, couple of times, arms and head together, come up, chin comes up last, turn to the middle, feet back together, and arms come down.
Breathe. Second set we do as a flow. So here we go.
Heels and toes touch. Arms over your head sideways. Step to your right. Palms down. Heels are in one line.
Stomach in and you come forward all the way down. Grab your heels. Always try for the heels.
If you can't get the heels, that's okay. Grab the outsides of your feet. But you pull the entire time without interruption, without intermission. and stretch your body down from the lower spine.
Look straight down towards your towel. It is the forehead to the floor, not the top of the head. So keep pulling. Bend your elbows, shoulders up towards the ceiling.
Look straight down towards that floor. Leg stretch, hip stretch. Lower spine, whole spine. Whole body is stretching inside out, and bones to skin pull harder. Chin forward.
Roll forward. Touch your forehead. Inhale, breathing, come up. Keep your arms right there. Turn the right foot out all the way and a half inch more.
Inhale, bend the right knee and sit down. All the way down. Bring those arms back a little bit more.
Open up your chest and move your arms. Right elbow, right knee. No higher, no lower.
Reach down. Touch between the big toe and second toe. Left arm.
Stretch up. Look up. Chin to your shoulder.
Profile of your face exactly visible in the mirror. Stretch up. Touch the ceiling. Stretch down.
Touch the toes, but don't collapse down. Keep your big gap triangle between your armpit and your thigh. So your elbow should be at the knee, not the tricep, not the forearm, the elbow.
Touch the ceiling. Touch your toes, everybody. Stretch.
Inhale, breathing. Come up. Right foot turns in and left to the left. Bend the left knee and sit down.
Bounce and bounce and bounce. Get down there. Bring your arms back a little bit more and move your arms.
Palms face the mirror. Reach down. Touch between the big toe and second toe.
Right arm stretch up. Look up. Chin to your shoulder.
Profile of your face exactly visible in the mirror. Keep stretching. Touch the ceiling and touch your toes. Right hip down and forward. Help with the left elbow.
Press the left knee back to get your two knees in one line and two arms are in one line. Keep stretching. Touch the ceiling.
Touch your toes. Inhale. Breathing.
Come up. Arms over your head sideways. Prayer position. Pivot to the back side of the room.
Turn your hips. One, two, three, four, five times. Exhale, breathing. You go down. Don't wait on the chin.
Chin to the chest immediately. And then put your forehead on your knee. Bend the knee if you need to. No problem at all. We are compressing.
We are not stretching. Compressing the throat. Compressing the stomach. Push the left hip forward and right hip up.
Two hips are in one line. Little sips of air. Little difficult to breathe in this posture. If it is, congratulations.
You are doing it the right way. Lock your front leg real quickly. Arms and head together.
Come up. Chin comes up last. Turn all the way to the front. Turn your hips five times.
So square your hips to the front mirrors. Stretch up. Drop your chin. And go.
Chin to your chest. Forehead to the knee. Forehead and knee must make the connection.
Suck your stomach in. Round your spine even more. Forehead higher on the knee. Keep those elbows locked. Push away from the floor.
Keep your back knee locked. Back heel stays on the floor as well. Lock your front leg real quickly. Arms and head together. Come up.
Chin is up last. And turn. Feet back together. And arms come down. Good.
Good. Take one step back to the middle of your towel for tree. Heels and toes touch.
and look in the mirror. Bring up your right foot. Hold with your left hand from underneath.
Bring your leg up high onto your costume. Sole of the foot is facing the ceiling. Be careful with your right knee.
Let it come down. Push your hips forward. Let the knee drop back. Hips even. Shoulders even.
Right hand up. Left hand up. Foot slips. Hold onto the foot.
Spine straight. Chest lifted. Left knee locked.
thigh contracted stay there change arms and legs down bring up your left foot hold with your right hand from underneath bring your leg up high onto your costume sole the foot is facing the ceiling be careful with your left knee let it come down push your hips forward let the knee drop back hips even shoulders even left hand up And right hand up, foot slips, hold onto the foot, spine straight, right knee locked, thigh contracted, stay there, change, arms and legs down. Toe stand, find a spot on the floor, four feet in front of you, don't move your eyes, don't blink your eyes. Bring your right leg up middle of your thigh or wherever it is comfortable.
Both hands in prayer position. Bend down from the lower spine, hands to the floor, 10 fingers to the floor, bend your knee, sit down onto your heel, hands to the side, up on your fingertips, hips up, left hand up, and right hand up. Good, stretch your spine up towards the ceiling, nice. And come up opposite way. And everybody arms and legs down.
Good. Bring up your left foot in the middle of your thigh or wherever it is comfortable. Still looking four feet in front of you, both hands in prayer position.
Bend down from the lower spine. Hands to the floor. Ten fingers to the floor.
Bend your knee. Sit down onto your heel. Hands to the side.
Up on your fingertips. Hips up. Find your balance. Stomach tight. Left hand up and right hand up.
Stretch your spine up. Good. Nice. All right.
Good. Come up opposite way. And everybody arms and legs down. Breathe.
Turn around and relax. Savasana. Pavanmuktasana, wind removing, everybody. Right leg lift up, hold your right leg exactly two inches below the knee, ten fingers interlocked, pull the knee all the way down to your shoulder completely avoiding the ribcage, left leg straight, left calf muscle on the floor if it's not flex your foot, chin down towards your chest, elbows in close, shoulders relaxed on the floor, pull a little extra hard and absolutely freeze there, pull until your hip joint hurts creating pressure in the lower abdomen, change. Arms, legs down and left leg lift up.
Good grip. Pull the knee all the way down to your shoulder, completely avoiding the rib cage. Right leg straight, right calf muscle on the floor.
If it's not, flex your foot. Chin down towards your chest, elbows enclosed, shoulders relaxed on the floor. Pull a little extra hard. Absolutely freeze there.
Pull until your hip joint hurts, creating pressure in the lower abdomen. Change. Arms, legs down. And both legs up.
Same time. Wrap your arms around your legs. Grab your elbows. Grab a couple of inches below the knees if possible.
Feet side by side. Relax. Position.
Chin down towards your chest. One day in the future once your skeletal system, bone joints have improved enough, spine will relax on the floor from your coccyx all the way to your neck. Hold it there.
Freeze there. Don't move. Change. Arms, legs down.
And you relax, Savasana. Next is our first yoga sit-up. So heels and toes touch, flex your feet, heels stay on the floor.
Arms over your head, cross only your thumbs, arms and head together. Inhale, quickly sit up, grab your toes, and pull. Turn around, let's work on your spine.
Spine strengthening series, Cobras. First, chin forward on the floor. Get your hands under your shoulders and close to your chest. All five fingers are together.
Fingertips in line with the top of your shoulders. Baby fingers are in line with the deltoids. Distribute the weight equally and the same across your hands, palms. Legs together and tight. Hip muscles contracted.
You just have the one leg. Zip them up. Look up.
Take a deep breath and lift your upper body off the mat. Use 100% spine strength. Come up, please. Only the belly button touching on the floor. Rest of your upper body is in the air.
At the same time, your arms are at a 90 degree angle like a rectangle. Stretch your elbows down towards your hips, shoulders down, trapezius muscles visible in the mirror. Chest up, come up, go up, way up, more up, freeze there.
Slowly lower back down. Bring your left ear to the mat, arms down by your side. Make sure you keep your legs together during the posture. Really squeeze your legs together tightly.
Second set, let's do it. Heels and toes touch, legs together and tight. All five fingers under, ten fingers underneath your shoulders, fingertips in line with the top of your shoulders, baby fingers are in line with the deltoids. So not too high, not too low, not too in, and not too out. Glue them down, legs together, zip them up, look up, take a deep breath, and lift your upper body off the mat.
Use 100% spine strength. Come up, please. Only the belly button touching on the floor.
Rest of your upper body is in the air. Lift your chest up. Your back is supposed to hurt.
Keep your legs together and tight. Shoulders down. Eyes up. Look up.
Go up. Way up. More up.
Freeze. Slowly lower back down. Bring your right ear to the mat. Arms down by your side. So your toes come together and your heels fall apart.
Just the opposite of when you're on your back in Savasana. Savasana, locus, arms under your body, straight position. Hands, palms face the floor. Elbows under your body, completely invisible.
Spread the ten fingers apart, grip the floor with your fingertips. Baby fingers touch side by side. Chin forward on the floor. Relax your left leg, right leg solid concrete.
Inhale, lift the right leg up. Off the floor, 45 degrees, half of 90, lift the leg up higher, bring it up more, contract your thigh, point your toes more up, change. Relax your right leg, left leg solid concrete, inhale, lift the left leg up, off the floor, 45 degrees, half of 90, lift the leg up higher, bring it up more, thigh contracted, pointed toes more up, change. Turn your mouth in, head down, readjust your hands, palms, get your arms. even closer under your body.
Take a deep breath and without bending your knees, both legs up, same time. Lift the legs up, press your hands down, struggle just a bit. Don't give up. Legs together, keep them tight, lift them up, lift them up, more up, slowly lower back down.
Arms out by your side, airplane wings, all five fingers are together. Hands, palms face the floor, chin forward on the floor, legs together, zip them up, you just have the one. Take a deep breath.
fly arms legs head chest everything up in the air 747 taking off look up chest up arms up arms back fingertips in line with your head only balancing on your hip bones chest up come up go up way up more up exhale breathing come up one more time slowly left ear to the mat arms down by your side breathe Second set, arms under your body, hide your elbows, shouldn't be able to see the elbows at all. Spread the ten fingers apart, grip the floor with your fingertips, baby fingers touch side by side. Chin forward, relax your left leg, right leg solid concrete. Inhale, lift the right leg up off the floor. 45 degrees, half of 90, lift the leg up and extend the leg towards the back wall.
Keep your thigh contracted, point your toes more up. Change. Relax your right leg, left leg solid concrete.
Inhale, lift the left leg up off the floor. 45 degrees, half of 90. Lift it up, lift it up, more up, more up, more up. Slowly lower back down. Turn your mouth in, head down. Readjust your hands, palms.
Get your arms even closer under your body. Take a deep breath and without bending your knees, both legs up. Same time, lift the legs up. Press your hands down.
Struggle just a bit. Shift that weight into your shoulders. Keep your legs together.
Keep them tight. Lift them up. Lift them up.
More up. Slowly lower back down. Padasana Basana. Arms out by your side. Airplane wings.
All five fingers are together. Take a deep breath and fly. Arms, legs, head, chest, everything up in the air. 747 taking off.
Look all the way up towards the ceiling. Arms up and arms back. Keep your legs together.
Keep them tight. Chest up. Come up.
Go up, way up, more up. Exhale, breathing, come up one more time. Slowly.
Right ear to the mat, arms down by your side. Relax and breathe. Bow, chin forward on the floor.
Hold your feet exactly two inches below the toes. All five fingers are together. Wrist straight, pointed toes, knees and feet six inches apart. You look like two wheels in one base. Take a deep breath.
Slowly and gently kick your both legs up and back towards the ceiling. Look up and look back. Kick up, kick back and kick harder. Continuously keep kicking. Don't stop kicking.
Roll forward a little bit. Get your two feet in one line from the side. Kick back, kick up, kick harder. Slowly lower back down.
Left ear to the mat. Arms down by your side. Breathe. All right, last one. Chin forward on the floor.
Hold your feet exactly two inches below the toes. Get a good grip. Your knees will separate.
The goal is to separate about six inches. That is your goal. Take a deep breath.
Slowly and gently kick your both legs up and back towards the ceiling. Look up and look back. Kick up, kick back, and kick harder. Continuously keep kicking. Don't stop kicking.
Roll forward a little bit. Give it all that you've got and kick. Kick back. Kick one more time. Slowly lower back down.
Good. Right ear to the mat. Arms down by your side.
Breathe in through your nose and out through your nose. A nice low. Slow flow.
Come to the top of your towel please for fixed firm. Walk yourself all the way to the top. Sit down with your knees together, feet together, and then separate your feet.
Sit your hips down between your heels. Hips touch the floor, heels touch the hips. Hands, palms on your feet. And lower yourself down.
Right elbow, left elbow, head, back of the head, shoulders, whole upper body on the floor. Arms over your head, grab your elbows, pull your elbows down towards the floor, chin down towards your chest. Lift your stomach and chest up towards the ceiling, creating that perfect human bridge. Eventually in the future, your knees will be together with your heels still touching your hips.
Keep your chest lifted, keep your chin down towards your chest. Bring your hands back to your feet with the help of your elbows. Come back up and turn around.
Relax. Savasana. Heels and toes touch.
Flex your feet. Arms over your head. Inhale. Sit up. Grab your toes and pull.
Turn around, half tortoise, superset, back of your mats, knees together, feet together, top of the feet on the floor, no gap under the ankles, arms over your head sideways, prayer position, cross your thumbs, stretch up, exhale breathing, and you go down. Arms and head together, touch your forehead to the floor, little fingers touch the floor, rest of your arms are in the air. Stretch your arms more and more forward, chin more forward, shoulder scapula coming out from the body.
Wrists off the floor, forearms off the floor, stretch your arms forward, push your hips back, everybody stretch and stretch and stretch. Inhale breathing, arms with your ears, come all the way up, and arms are down, camel is next. Standing on your knees, your knees, your legs, your feet, they're all six inches apart, hands on your hips, fingers towards the floor, thumbs are on the outside, take a deep breath, push your hips forward.
Drop your head back. Go halfway down. Stop in the middle one by one.
Right hand, right heel, left hand, left heel. Thumbs on the outside, fingers on the inside. A full palm grip against your heels. Lift your chest up as you push stomach, hips, legs, everything forward towards the mirror.
Everybody push more forward. Push until your back hurts. 360 degree backward bending for gravitation.
Hands back. to your hips chest step spine straight push one more time rabbit knees together feet together put the towel over your feet hold your heels over the towel thumbs on the outside fingers on the inside get a good grip pull on your heels as hard as possible tuck your chin to your chest look at your stomach and you go down touch your exactly forehead to your knees automatically top of the head to the Exhale, eyes open and lift your hips all the way up. Roll forward like a wheel into your arms.
Elbows are straight. There's a gap between your knees and your forehead. Walk the knees up one by one to meet the forehead.
You should feel stretching from your coccyx all the way to your neck. Your neck might hurt just a little bit. Keep your eyes open, breathing normal.
Lift your hips up, pull harder. Slowly come back up. Your chin comes up last.
Nice. Turn around. Relax.
Savasana. Legs down. Heels together.
Toes fall apart. Arms down by your side. And palms face up. Breathing normal.
Let's do it again. Heels and toes touched. Flex your feet. Arms over your head.
Inhale. Sit up. Grab your toes.
And pull. Turn around, second set, back of your mats, knees together, feet together, top of the feet on the floor. Arms over your head sideways, hands, palms together, stretch your arms.
Exhale breathing, you go down. Hips on your heels, body on your legs, forehead on the floor, chin away from the chest. Just the little fingers touching on the floor, rest of your arms are in the air. Stretch your arms more and more forward, chin more forward, keep it active. Stretch your arms forward, push your hips back.
Head is down so all that high speed blood can rush to your brain. Re-energizing, reorganizing, revitalizing your body. Everybody stretch. Elbows locked, stretch.
Chin more forward, stretch. Inhale, breathing. Arms with your ears. Come all the way up. And arms down.
Camel, standing on your knees. You can open your knees a little bit wider if you like, about eight inches apart. Still keep your feet at six. Still hands on your hips, fingers towards the floor, thumbs are on the outside. Take a deep breath, push your hips forward, drop your head back halfway down.
Stop in the middle, one by one, right hand, right heel, left hand, left heel, thumbs on the outside, fingers on the inside. Full palm grip against your heels, lift your chest up. As you push stomach, hips, legs, everything forward. It's the deepest back bend we do throughout the entire class.
The most compression you'll get throughout this entire class. Everybody push more forward. Push.
Hands back to your hips. Support yourself coming out. And rabbit.
Knees together. Feet together. Put the towel over your feet. Hold your heels over the towel.
Thumbs on the outside. Fingers on the inside. Good grip.
Pull on your heels as hard as possible. Tuck your chin to your chest, look at your stomach and you go down. Touch your exactly forehead to your knees, automatically top of the head to the floor. Exhale, eyes open and lift your hips all the way up.
Roll forward like a wheel into your arms, elbows are straight. If there's a gap, close it, walk the knees up one by one. Looking for the stretch in the lower part of your spine, the lumbar, not so easy to find. Bring your heels together, suck your stomach in, lift your hips up, pull harder.
Slowly come back up, chin is up last. And quickly turn around, relax, Savasana. Heels and toes touch, flex your feet, arms over your head, inhale, sit up, grab your toes, and pull. Turn around, head to knee with stretching, right leg goes out corner wise, bend your left leg.
Get your heel high onto your costume. Create pressure with the sole of your foot against your right thigh bicep. Legs 90 degree angle L.
Arms over your head. Turn. Grab your foot 2 inches below the toes. 10 fingers interlocked. Pull on your toes.
Flex your foot. Heel in the air. Chin to your chest and forehead to the knee. Forehead and knee must touch. Not touching.
Bend the knee up a little bit, but they've got to touch. Bend your elbows down towards the floor. Suck your stomach in. Left elbow down, left shoulder down, roll in, left leg should stay on the floor, head closer to your stomach, forehead pressing down.
Change, left side, turn, grab your foot two inches below the toes, ten fingers interlocked, pull on your toes, flex your foot, heel in the air, then chin to your chest and forehead. to the knee. Forehead and knee must make the connection.
Bend the knee if you need to. Get your forehead on your knee. Bend your elbows down towards the floor. Stomach is in.
Right elbow down. Right shoulder down. Roll into the right. Roll in and roll in.
Change. Both legs out in front of you. Do a sit up. Down and right back up.
Grab your big toes with your middle and index fingers. Pull on your toes. Flex your feet.
Walk your hips back, right and left and right and left and right and left, 10-15 times till you have no knees. Pull on your toes as hard as possible, flex your feet until your heels are in the air, then only bend your elbows down towards the floor. Chest forward, watch yourself in the mirror, stretch your body forward from the lower spine, keep pulling, stretch more, pull harder, your goal one day, head to feet.
Change. Savasana. Heels and toes touch flex your feet arms over your head inhale sit up grab your toes and pull. Please turn to the left side of the room for spine twisting bend your left leg in front of you bring your right foot over your left knee corner So your heel and your touching foot is flat on the floor, both hips sit comfortably on the floor. Bring your left arm over the right knee, the elbow presses against the knee, turn your hand and grab your left knee with your left hand.
Look down, make sure heel, knee, wrist all touching at the same place. Stretch your spine up towards the ceiling, wrap the right arm around your waist, grab for your inner thigh, chest up, open up the chest, look over your right shoulder and look way, way, way back. Whole body is twisting.
right side, spine is twisting top to bottom, coccyx of the neck, the joints of each and every vertebrae, cartilage twisting like a pearl necklace, twist and twist and twist. Change. Switch out the legs.
Bend your right knee in front of you. Bring your left foot over your right knee corner, both hips sitting comfortably on the floor. Bring your right arm over the left knee.
The elbow presses against the knee. Turn your hand. Grab your right knee with your right hand.
Stretch your spine up towards the ceiling. Wrap the left arm around your waist. Grab for your inner thigh.
Chest up. Open up the chest. Look over your left shoulder. Look way, way, way back. Whole body is twisting left side.
Spine is twisting top to bottom. Look over your shoulder and twist and twist and twist. Change. Savasana.
This is your last sit-up. Let's do it good. Heels and toes touch.
Flex your feet. Arms over your head. Inhale. Sit up.
Grab your toes and pull. Turn around, final breathing, kapalbhati breathing, middle of your towel, hands on your knees, stomachs relaxed. We'll do it to my count, really snapping your stomach. Here we go. Blow, blow, blow, blow.
Five. Nice job, everybody. Turn around. Take your last savasana, most important one. Take a couple of minutes right here to relax and breathe in through your nose and out through your nose.
Just quiet your mind, relax your body, and just breathe. Hope you guys have a great rest of your day. See you again soon. Namaste.