90-Min Vinyasa Flow | Start Your Day Calm & Confident

Begin your day with movement, breath, and positive energy in this 90-minute Vinyasa Flow. This full-body practice combines strength, mobility, balance, and mindful transitions to help you feel strong and awake. Expect a steady, energizing flow with moments to slow down, breathe, and reconnect with yourself. Step off your mat feeling refreshed, centered, and confident.

Transcript

Namaste everyone. Peace and blessing to you. Welcome to a well-rounded 90-minute yoga flow. I am so happy that you choose to welcome your day today or embrace your day with movement. Breath and taking the time for you. And whatever. You feel right now physically, Mentally, And emotionally. Why don't you use this opportunity? To energize the body. Calm the mind, Center your body and also fill your heart once again with fresh positive energy. And uplifting. I would love to start the class with one alignment. That this is going to be well used in the future. The. We did. Post it. Horses. Either you are sitting. . . Or Am I playing the music? Or on your feet or standing normally. At indoors. Position. Not so much when you are on your back. However, I believe they are one pose at you. Have to apply this alignment just to make sure that you're nice and safe. So every time when you come into the twisting, Twisted poses that has to be more like active. Pose instead of passive pose this alignment will really going to help you to first and foremost be safe and second you will get the best out from the practice okay Normally, When you twist, I'm going to do the sitting one. The easy feeling of the twisting pose that you're going to feel is when you can feel your body turn. Into that direction of the twisting. But one thing that we need to be mindful is that. You should split your body in half right in your belly button. Your trunk the top half of the body is going to the twisting direction that you take the body to go. Now when you go there Don't forget. Your chest, Your neck. Well okay so don't just stop right at your chest but get your neck also go with you. The other thing that you should add into the twisting. Poses is that when your body go, Be really mindful with your shoulder. D, Round it, Of it, Because you don't want to go into the twisting poses with round. Slum shoulder You want to go in with the lengthening of the spine and the opening of the chest. You should feel a little of cobra. Action. That upper chest. Neck, When you're twisting, Which Not easy. But it eats there. Now the bottom half of the twisted poses. Is that you have to resist. Where your trunk goes. So if your trunk goes right Your bottom half goes left. If your triangle left, Your bottom half. Great. The reason for this is especially as women, The SI joint, Which is in the back, That may That is the joy that your hip press and the sacrums connected. We don't want that joy to come out of place. And twisted poses can actually do so. And especially when you do yoga. While you have like period since our ligament at that time we're actually going to lose a little bit around that area for the opportunity for women to have baby. So we want to protect that joy. I actually have on and off. It's a joy. In and out and I know actually how to put it back together. I feel like when you have it all. It's so easy to. You know, Stay off, Then just go back right in. When you know how to put them back together, It actually can release some pains in there, Which I can show you in the future if you like. So once again. Trunk go one direction, Hip go to the other direction. And the feeling of the hip is that you want to make sure that the hip is facing forward. It never go with the trunk. All right and if you're on your feet we have to make sure that we are on the four corners of the feet at all times Okie dokie. With that. You find your comfortable seated position, Please. Close your eyes. And connect with your breath. You allow your body as you go. And start to bring your awareness back to yourself once again. No matter how you feel. Physically, Mentally and emotionally right now. You make space. For everything. That is you. And as the breath. Span you from the inside. Make even more room for unpleasant. Pleasant feelings. Make more room for this shadow mind. Maybe some of these. Sad. Emotion that you have. And when the exhale come, You just let the breath go. Energetically connect once again to everything around you. Remember that you are a part of something bigger. Remember that you're here to learn to be better, Understand what matters to you most. And how to be in the present. Of self. And everything around you. How to accept what is. But still give your best to show up. With their love. With the trust. And with the acceptance. Each exhale when it comes. You anchor a little bit. Deeper. Your journey away from the noise in your head. From the noise outside of you. Go into that quiet containment within. How you soulfully spiritually. When you inhale. Become bigger than the way you think about yourself and others. Brought into this energy. As whole. Move through your judgment, Your criticism. You believe that things have to go into a certain direction or another. It's always about your beliefs. Limit you. In the way you travel and journey into the world. There are always possibilities. To accept. To see. The world and the people around us. The question is, Are you willing? Open your heart a little bit more. To soften the edge of your belief. A tad more. Your face softened. Your jaw, Your neck, Your shoulders. Relax. If you truly connect to your core, To your powerhouse. You feel your root anchor deep to who you are. And you join your hands together right there. In front of your heart. Let's chant Aum three times together, Please. Inhale deeply. Excellent. Absolutely. And another deep inhale, Please. And you bow your head toward your heart. Release your hands, Lift your chin. You open your eyes and you find your way to Chai's pose. Please. Let's start with connecting to the earth. To the foundation. Grounding, Dropping, Releasing. Each exhale let your weight become one with what's beneath you You don't hold anything back. You trust. One more breath right here, Please. And your body completely let go. Next inhalation you journey forward spread your finger round your back up toward the sky Exhale at the end. And ask your back in cow pose. Inhale, You're going to catch gradually. And then slowly exhale send you back down toward you heel Your seat, Help me. Repeat, Please. Inhale, Go forward. Spread your fingers, Exhale slowly, Gradually arching your back. Cheerboard up. That is long. Inhale. Head down, Tailbone down, And slowly you can also shimmy side to side. You're going to hit the different muscles and exhale, Sit down onto your heels. And when you're ready next time when you go forward. If you want to arch a little bit more, You can take cow pose into a half back bend when your feet go up top the sky. See if your shoulder blades can come together. You can even roll your shoulders a little bit there. And then inhale, Round your back. Move side to side and go back toward your heel. Keep going please. It's a loud breath. To lead you away from your thought into your body and the connection of your body with the energy around you. See, Maybe you want to move your neck. One more time here, Please. Keep your jaw relaxed. And you come up onto your hands and knees, Inhale. You balance on your left hands and knee, Turn your body onto the right sides of the house, Right leg back, Right arms overhead, And make a big circle with your right shoulder five times. Each direction please. Now I'm changing to the other direction. When you finish your last circle. Create length from the toe to the fingertips Push the weight into that foot and lengthen that all the way out to your right fingertips. The inhale, Breathe into your back, Feel the back. Receive breath and you expand into that. When you exhale, You turn the energy out into the front and along. The size of your body, Don't forget your neck here. Last one, Please. Shoulder blades together chest open and then next exhale you turn toward the floor right leg forward body diagonal to the left we go into this lizard pose you can come into the back foot or stay on the knee and you actually can come Kind of move yourself in a circle, Half circle or snake left and right. And you shift your weight from the front foot to the back knee or the front foot to the back foot and see how your hip feels. At first. And then when you're ready to add depth. Each exhale, You start to send the heart down toward the floor. And you find that. That you should feel the most. Open. And you go deep with the stretch. Give yourself two more breaths here. Your hip moving back. Your chest moving forward. Another breath, Please. Maybe you use this opportunity to also kind of relax your neck, Shoulder muscles. Because your head can hang deep. And you create tension a lot in that area. Then we are going to pivot to the left and you come onto your feet and you make your feet parallel toward one another. You spread your toe, You bend your knees slightly, You squeeze your shins in and you push your thighs out. And then you straighten your back, Just straighten your leg a little bit more and dangling your body down toward the floor. And see what your body wants from you in this position. Do you want? Do your body want to? Use it to stretch the back muscle so you can swing your body side to side Or do you want to go more into the hip and leg by dragging your body lower and more under? You can also add the weight on the back of the skull and feel the clavicle spine lengthening nice and long or go into the heart opening. By interlacing your hands behind your back. One last breath right here, Please. Then you bend both of your knees, You turn back to your right foot, And you roll onto the little toe side edge of the foot with the right knee bent. Broaden the arms, Elbows, Bend back leg once again, Choose to be on the ball of the foot or on the knee. Now we go into this lateral stretch here. Spine nice and long, Inhale. Exhale, Go toward the floor. Or if you feel like, You know what, I need to move around a little bit, Move your body into a half circle. Or snake your body side to side. Let the heap tell you. Give you the sensation and honor that. And add them. As you go. Go closer to the floor one exhale at a time. Two more breaths, Please. Keep your right toes spread so you are. Legs muscles are engaged as you stretch them. Then inhale. Get your right foot on the floor. Make your right leg straight, Weight onto your left knee, Hips square toward the front edge of your mat. Spine nice and long, Next is long inhale. We hit the hamstrings now, Exhale, Bow down. Three more breaths. If you go deep enough, Maybe you have room to work on your shoulder. Move your necks around. Last breath, Please. Relax your jaw. We go to standing split so kick the left leg up and down a couple of times here so we work the hip joint, Hip opening the muscle and the ligaments around them, And then we cross the left leg behind the right leg. The chin is hugged, Spine is nice and lengthened. Each axial bow down. So we go into the lateral sides of the hip joint. BLITZ! Full breath in and out of your nose. Two more breaths. Remember inhale your body expand you feel that floating sensation and exhale when the breath go your trunk can sing and can go deeper. Last breath, Please. Yeah, Super. Three-legged dog, Bend both knees, Left leg, Back hand down, Right leg go up toward the ceiling. Do you want to move the hip, The leg? Shake it! What is it that feels right, Right now? Just have your right foot on the floor or if you're ready you bring your right foot down right and you in full down dog and work your dog, Maybe sway your hip side to side as your knees bend or you choose to. Bend one knee at the terms and try to press the heels of the opposite leg down to stretch the calf and the hamstrings muscles. Give yourself one more breath, Please. Next, Inhale, Plank pose. Spread your finger, Next exhale downward facing dog. Two more Go to plank, When the weight come to your wrist, Crawl to floor firmer, And downward facing dog. Last one right here. Relax your jaw. And so downward facing dog. Then you come back down onto your hands and knee and make a spinal roll this time. Like circle. Back muscles, Neck muscles, We revisit them once again. We bring movement. To these muscles, Moving the oxygen. Into the body. Last two, Please. We energize and waking up the body. And last one here. Chain direction. We keep the mind with the body. The breath and the movement. Three more. 3, Now balance on your right hand and knee, Turn your body on the left side of the house, Left leg back, Left arm overhead and make a big circle five times each direction please. Keep your jaw relaxed. When you finish the last circle, Remember length long from the foot. Out through your fingertips. Inhale the breath. Bring it to your back. Feel your back kind of round and receive the air. When you exhale, Push the floor away and lengthen, Turn your chest, Open up toward the sky, And you do one more like that. Let the breath open the body, Lizard pose, Turn to the floor. Step your left foot forward, Body diagonal to the right, And see if you want to kind of circle your body a little bit. Feel the hip move in and out, Front and back and around. When you feel the space and the muscles feels right and you're ready to create depth. So you go deep into the take the body down to the floor. Three more breaths, Please. One two more Let your head dangle. And then you pivot to your right coming to the foot and turn your heels in and your toes out and you go into a scondazen straight and bend the legs Go as deep as you can go. Go and your body allow you to do it. Make sure that your spine can lengthen if you go deep and your back muscle is Unable to create long all the way out through the crown of your head. You will probably go a little bit too deep. Remember. Alignment and safety first. Let's do it one more time on each hip. Lake, Please. Then you're gonna turn back toward the front. I hope your left leg is there. You have your hands on the floor you land on the little toe side edge of the foot also diagonal the foot to the left back leg is either be on the ball of the foot or on the knee and once again See if you want to move your hips around first. Well, You don't feel like it. And then give yourself full breath. To meld your heart. Challenge that hip muscles. Last two breaths here. And last one. Keep your eyes softened. Go into a half split here. Balance on your right knee. Have your left leg straight. Your heels are down, Your toes are up. Your hands are framing that front foot. Spine nice and long, Find a height that your spine can lengthen first and then full breath. Go into the stretch. The heart melt deeper into the floor. You bow. And you also elongate the spine. One more breath here, Please. You also use this opportunity. To journey deeper in. To your own self. Away from the noise outside of you. Standing split kick your right leg up to the sky a couple times here. With the hips muscles. And then you cross your right leg behind your left leg. The chins is hot, The spice is long. And you bow down. You'll hear it hang deep. Four more breaths. Big toe side, 8 of your feet firming to the ground. And your body dance. With your breath. Your mind observes what's going on right here, Right now. Three-legged dog lovely go up to the sky. Move that leg, Hips. Around when you feel satisfied and you bring it down toward the floor going to downward facing dog One more breath here. Use the breath to check in with the body. Keep what it deserves in the moment. Then inhale, You're going to plank pose. And so you go down with physical. This time you bend your knees and look between your hands you go forward uttanasana mindfully and simply Inhale, Long spine, Look forward, Open your heart. Right leg back, Exhale, Anjaneyasana. Three more breaths here. Mold with breath. And two. In one. Three-legged dog, Left leg go back and up, Open the hips, Inhale. We go forward to plank. And lower down mindfully, Chaturanga dandasana, Please. And you have five breaths here in your. That bit of your choice in here. We are first time in the back bend here. One. Challenge the muscles the body part too nicely. Three. See how easily or how hard it eats. To go deep. And you adjust, Last breath here. And I would say, Please. Bend your knees, Look between your hands. Once again, We go forward, Uttanasana. Inhale, Your heart moves forward and open. Long neck, Exhale, Lift leg back, And Gyanasana. And you add three more breaths here. One root to rise all the way out through the crown to your fingertips last breath Three, Leg, Dog, Right leg, Go back in. Inhale. You go forward to play. You know, Without shutting it down, That's it. Three breaths in back bend here. One. And the outward facing dog face. Another breath here. Bend your knees, Look between your hands, Go forward, Uttanasana. Feet hip-distance apart. Move your heart forward, Lengthen the spine. Open, Inhale. Exhale, Shins in thighs out, Bow deep into your leg. Long neck. Inhale, Spine nice and lengthened, Looking forward. Chair pose with katasana. Knees over the ankles, Special fingers, Special toes. Your arms doesn't always has to go. Up top the sky, Okay? Use your arms in a way that you can really get your heart to open if you go up to the sky and you round your back. Go elsewhere. Another breath here. Push down into your feet, Stand nice and tall. Inhale, Reach up. Balancing your left leg and your right knee toward your chest. Keeps move back. Chest moved up. Go to warrior 3 just a tad hand back behind you and land your rifle back behind you, Warrior 2. Relax your neck and shoulders. Three more breaths here. Energy come in when you inhale. And so when the energy move out your body go deeper into the process. One more breath here. Draw the energy in from your peripheral into the core and you feel the buoyancy in the body exhale from the center send the energy back down the leg out through your fingertips and reverse warrior, Left arm up, Inhale. Stretch back, Legs strong. We knew the arms go into three-legged dogs. Left leg go back and up, Inhale. Let your left knee kiss your nose one time. Three-legged dog, Inhale. And we're going to flow here, Go to plant. Lower the Chaturanga Dandasana shoulder blades onto your back. Go into your Up Dog or Cobra. And downward facing dog, Please. Back to the breath, Another breath here. Feel the body openly from within. Bend your knees, Look between your hands, Go forward, Butto nasana. Inhale, Spice. Swing forward, Open your heart, Utkatasana, Chair pose, Spread your toes. Two more breaths. Root down and rise up, Shoulder blades on your back. Last one here. And then push into your feet, Stand nice and tall. Inhale. Balance on your right leg, Get your left knee toward your chest. Remember when you hold your left knee, Move your hip back, Root down to that standing leg and down. Lengthening, Tor out. To the crown of your head. We go into the Warriors 3 with the hands go backwards. Behind you. And then land your level eight back into warrior two. You add three more breaths in these posts. And let the body and the breath work together. You will unite them. Last breath. Reverse warrior, Right arms up. Inhale and you stretch. And your foundation nice and firm, And go into three-legged talk. Hands down, Right leg go back and up, Inhale. Right knee come to your nose, Exhale. Three-legged dog, Inhale. Now we flow here, Take plank, And then lower down, Chaturanga Dandasana. Going to updocs. Cold breath. And we take Chai's pose. For a couple of breaths here. To check in. To see where you are. Mentally. Can you stop judging and just observe in an open mind, In an open heart? You come back up onto your hands and knee and you balance on your right knee, Kick the left leg back and up. Balance on your left hand, Extend your right hand forward and up. Next, Inhale, Open your arms and your leg to the side, Bend your knees. Keep lifting the legs and then go back where you start. Inhale. Go beneath the belly, Elbow and your knee meet. Roll your back up toward the sky the best you can and exhale, Extend where you start. Now do two more. On each move. One. And two bring your right hand down left leg step forward to the left we are going to twist left here with your right knee down or come onto the foot remember the twist and work with the breath. Your chest is going to go left, Your belly is going to go right. You're going to have that cobra. Action on your chest. You should always try to come together. Your neck is long. Alignment first. Last breath here. And you untwist, Standing, Split, Kick your right leg up toward the sky, Hips open. Land it back behind you going to Trikonasana, Triangle Pose, Please. Take care. The space of the mat as much as you can with your feet. Horses lift legs are firm. Open side. Another breath here. Then you turn toward the floor and bring your right knee down to the earth's center. You're gonna come up right with your trunk and hold your right foot with your right hand. Move your hip toward your heel. Keep breathing. And you're gonna root your tailbone down and send your weight toward the back leg. And start to grow tall. Feel the root helping you to rise all the way out through the crown of your head. Chest open You want to feel that cobra chest. Here. Left hand can be on the thighs. Left hand can go up toward the sky. You also imagine that you have a pipe between your thighs. You hug the thighs toward one another to help you to stabilize yourself in this pose. And we go from here to pyramid pose. So you let go of your right leg, Come onto your feet, Stand a little shorter. Hand frame the front foot, You drag the front foot back, Back foot forward, I submit isometrically to square your hip. Once again, Imagine that you have the pipe between your thighs and you hug your thighs in. Core is lift, Long spine inhaled all the way out through the crown of your head and then exhale, You melt your heart. Down on the floor. Go closer to that front leg. Breathe more breath. And step your right leg forward. Lengthen your spine forward, Open your eyes, Inhale, We're gonna flow here, You can jump back or step back. To plank or Chaturanga Dandasana. Add your back bend in. Back to child's pose please. Gather yourself. Body. Bye. Observe everything with an open heart. You have one last breath right here. And you'll be pressing. Let everything be as it is. You come back up onto your hands and knee and you balance and your left knee, Kick your right leg back and up. Balancing your right hand, Extend your left hand forward and up three move on each side. Move here we go inhale open it to the side Come back, Center, Exhale. Go beneath the belly, Inhale, Row your back, Exhale, Extend, And and three left hand down right leg forward to the right diagonal slightly twist Right? With the left knee or left foot. Just go right. Belly go toward the floor. You fire your cobra chest. Long neck. Another breath here. Adjust as you go. And you go into standing split and twist, Keep your left leg up toward the sky. Land it back into Trikonasana, Triangle pose. Really make your leg long. Try to take the whole mat with your feet at first. And you push into the feet, Push into your right hand, Core is coming in. And length all the way out to your limbs. Give yourself another breath. Let the breath lead the pose. And then exhale, Turn toward the floor. You bend your right knee, You have your left knees on the earth. Your body come up right, Hold your left foot with your left hand. Bring your hip toward the heels and you root down from your tailbone. Out to that left knee and grow tall from your core. All the way out through the crown of your head. Three more breaths. Three pyramid pose please on your feet. And bow down. Last three breaths. And step your left leg forward. Utthanasana. Feet hip distance apart. Bye, Zoolington. Look forward, Inhale. Malasana, Sit onto your feet. Hips come down, Upper arms go inside of the knee. Push into the knee, Resist the length all the way out through the crown of your head Keep four corners of your feet to the ground. One more breath here. And you sit, You're sitting bone down, Your feet come together, But the konasana, Your knees is open, Your hands go back behind you at first. If you have to adjust the rotation of the hip, Do that first. Go into that hips opening. Spine nice and lengthened at all times. Next is long. Two more breaths. And you move away from the stretch, Bring your knees up and together, Navasana, Board pose, Please. Get your legs off on the floor. Hold the legs or not. Once again, Make the pose feel safe. For your practice today. Go into the place that your spine can elongate. Two more breaths. And hold the back of the knee, Bring your feet down to the floor, Broaden your leg into Upavista Konasana. Rotate your inner thighs in back and out first. Knee toe points straight up towards the sky. Spice nice and long inhale. All the way out to the crown of your head, And exhale as you stretch. Your body go forward. You walk yourself away. From your legs and hips. But your sitting bone still anchored out into the floor. As your body goes forward, You also feel that your legs move away from your hips. So your limb expands out. When you listen to the muscles. Where the challenge should end now. And in the breath. Again, Guide you. To know when you can challenge the muscles a little bit more. As to breath right here. And when you inhale. Get your trunk come up and away from the floor. Lean away from the muscles. Hold the back of your knees. Bring your legs together turn back toward the short side edge of your mat and you're going to roll back and forth We do it three times here. Last one. And get yourself to your Uttanasana with your feet. Together this time. Inhale, Lengthen your body forward, Open your heart. Next, Exhale, Bend both of your knees, Hug your knees toward one another. We're going to go into Parivrtta Utkatasana, Revolve. Chair pose. So get your left elbow outside of your right knee first, Hands come in front. Push from that top hand to the bottom elbow going to that right knee resist it and you twist when you exhale. This is a good pose to learn. To get those alignments in place. Your chest go right, Your belly go left. You find your cobra chest. And you length all the way out to the crown of your head. You look at your knee you want to make sure that your knee is level and see if we can set it a little deeper. And as your body transitioning into the depth, You check with your alignment once again. Last breath. Inhale, Push into your feet, Uttanasana, And twist, Exhale back. Smile nice and lengthen. Open your heart, Inhale. Other side, Please. Exhale. Right elbow outside to the left knee. Hands in pray, Broaden your elbow. Energy go from the tops and to the bottom. As you twist, Just go left. Belly great. Two more breaths. Keep your knees level. Last breath. Can put together. Inhale. Spin your spine, Lengthening your heart. Downward facing dog. So wear your hip side to side. And then you stop swaying your hip, Take your foot downward facing dog here. Then you balance on your right leg, Leave the left leg off on the floor. Keep square. Chip the weight on your left hand get your right hand off on the floor. So you in these two. Dog. Two naked dogs here. Put your weight on your right leg. Get your left armpit toward the ears. Then bring your right hand down, Step your left leg forward. Hi, I'm just gonna come up right with your trunk. Exhale, Lunge. Three more breaths. Then we're gonna go right knee to chest. So bend your right knee first, Launch, And get your right knee come to your chest. Now you're going to hold on the outside of your right knee or go into the foot and hold on the outside of the foot. We're going to do Utthita Hasta Padangusthasana, The standing pose but in a twisting position. Right, So you're gonna kick your right foot. Forward or just hold the knee and then start to turn the body to the back. And as you extend your right hand. Back behind you. Now while you're here, You also want to make sure that you move your hip back and you length all the way out. To the crown of your head. If your hamstrings are tight, Just hold the outsides of the knee instead. And carefully, You're going to turn yourself back forward. And you're going to extend your right leg back behind you in warrior 3 and extend your arms also back land your right leg back in Warrior 2. Another breath here. Patswakonasana, Extend side, Ankle pose, Please. Three more breaths. Then pyramid pose, Turn your chest toward the floor, Stand a little shorter, Have both legs straight. Now we're just gonna prep into this pyramid pose then we're gonna turn this pose into pari with that It's pretty gold and nice isn't it? Or evolve. Triangle pose. So your right hand is going to come down underneath the shoulder. Now your right hand can do this. Can go elsewhere. It can go on top of your right foot or left foot. Or you can go on to the outside of your left foot. If you like. Now the more it goes to the left, The harder the twist is going to be. Some of you might need block and give yourself height. Give your hamstrings a little bit more room. And when you're ready, Push the weight toward your right foot, Which is in the back, And then lengthening all the way out to the crown of your head. And you twist yourself to the left. Remember chess? Now I'm just going to go left. And then your belly is going to go toward the floor. This one is a fun one. Work the Spy Fritz! Before you lift your left arms up toward the sky. Make sure you send your word. Really go back to that right link. One more breath. Then you untwist, Hands come down, Three-legged dog, Kick your left leg back and up, Inhale with your hips open. And you go from here to pigeon pose, Please. Please. This pose feels like it's a normal fight. No more using so many complex muscles You just let the legs supporting the weight of your body. And let everything goes. Journey back. Journey down. And journey deep into the earth beneath you. As if you just came away from the storm. Now everything's settled. More quiet. More manageable. And you're welcome. This moment openly and completely. Last two breaths, Please. Menu. Take a seat onto your left hip. Swing both of your legs in front of you. Parivrta Janusisasana. Lovely extent. Bend your right knee and have your right heel into your right groin. Right arms go up toward the sky. Inhale. Palm facing your ears and exhale side twist. Side to side stretch. To your left. Your left hand can press into the thighs, Can hold the toes. You know, Can't go into the crowd or you can't speak. Turn it and hold your left foot. Oh my God, My size is really open. And you go deep and you hold the foot with both hands. Last two breaths, Both sitting bones try to be on the earth and you go from here to Janusirsasana, So your hips gonna narrow down a bit by you do this seesaw action, You drag your left hip back and right hip forward, Isometrically. Core is in, Spine is nice and long. Inhale all the way out to the crown and you go forward and toward the earth with your trunk. Two more breaths. And two. Come up and away from the stretch, Another twist here is on your seat, Right leg over Marujyasana 3 you can twist with your left leg straight. Or bend your left knee and you go into Dhammasingha Drasana whatever your legs look like, Our twist is go to the right and go back. It is a good one to really feel it. Just go right to it. Billy go left. See how deep your twist is? Your hand can just be. . . Front hand to the front, Back hand to the back. You can bring it in pray and just opening the heart. You can buy the hand actually. Feel like I want to go there for some reason. I'm going to honoring that. Bye, Nice and long. You'd still want the cobra chest. It's not gonna feel like Cobra completely. But it's not gonna feel like routing your back completely. Either. And length all the way out to the crown of your head. Last breath. And you can twist it. Get your legs in front of you facing the short side edge of the mat once again. And you're going to roll back and forward. Go from here to Good to know, Isn't it? And lengthen your spine. Open your heart and you're going to flow here step back with jump back to plank and finish your flow. Chaturanga Dandasana. What's up, Dog? Of cold breath. And downward facing dog. Then you're going to balance on your left leg, Leave your right leg off on the floor with your hips squared. And then balancing your right hand, Get your left hands off from the floor. Now when your weight's going to you on the floor. Onto one hand. Get your right armpit. Move toward the ears and push from your right hand and send your weight all the way toward your left foot. If you keep your hips square, The balance will be a lot easier. Another breath here. And have your left hands come down, Step your right leg forward, Go into high lunge, So you come up right with your trunk, You are on the ball of your back leg, Exhale lunge, Hips square, Hug your thigh into that imaginary pipe between your legs and inhale you lengthen. From your core all the way out to the crown of your head. Three more breaths. You open your heart. Three, We're gonna go standing with the left knee to chest, Bend your left knee first, It's gonna go toward the floor, Launch onto your right foot. And have you left me? Toward your chest. Heaps go back. I grow tall. Now you come into the twisting. Remember, If your hamstrings are tight, You can just hold the outsides of your left knee with your right hand. And you start to turn your body. To the left. Your hips facing forward and you extend your left hand back behind you. If your hamstring is open, You can kick your left foot forward. You move your hip back behind you. You grow all the way out to the crown of your head. You send your left hand back. Your right hand when you hold your left foot, Your elbow actually points straight up. The ceiling. One more breath here. Then carefully turn back to the front, Let go of the front leg and you send your left leg back into warrior three. Briefly. And learn it back into warrior 2. And you have another breath in this pose. To adjust the pose. Reverse warrior right arms up, Stretch back. But so I'll call now, So now extend side and go post please. Add 3 breaths here. And we go into Parivrtta Trikonasana. So you go into pyramid pose first. To set up the foundation for the legs and the hips. And when you have it, Now you add the twist, Left hand underneath the shoulder, Left hand on top of the right foot, On the outsides of the right foot. Or this one, If you like, You can go deeper. Interestingly, And I want to go deep, Interestingly enough. And before you twist, Use that left hand to push into the floor and push the weight back to the back leg. And when you have that. The length all the way out. To the crown of the head. This is really a fun pose to do. Get your form right. Back legs nice and firm, Hips square, Legs all the way out to the crown as you twist to the right, Your belly. Go toward the floor. Next is long. You find your cobra chest first. We don't want Rao shorter. If lifting the arm, It doesn't help because you're still rubbing your shoulder. You don't lift the arms. And you don't really have to lift all the way up to the sky. You can even lift it length to the back still. Fun, Fun, Fun, Fun. Don't forget the next and then untwist. Bend that right knee and three-legged dog, Your right leg backing up, Inhale with your hips open. And you go from here to pigeon post, Please. Imagine yourself like a bridge. Those right leg and the left leg anchored into the hip. Mat into the floor. Is support. It's a support foundation that allows your trunk to just let go completely. Let your jaw relax. Let your shoulder relax. Stay right there with your breath. Imagine that the breath doesn't just stay right in your nose. It's actually journey into your body. Allow your body to receive it. And also cleanse itself. By sending everything that is not serving your world out with the axel. Two more breaths, Please. Two and then you take a seat onto your right hip swing your legs in front of you Now, If you hear the noise. Parivrtta Chanushya Shastra. Right leg straight, Extend to the right, Left heel into the groin knees. Bend, Open the hips, Left arms overhead, Inhale, Exhale. And you do side stretch to the right I have a new neighbor. This person just bought this house and he tried to fix it up. And of course, He has to do it on the weekend because I can tell that he worked during the day on the weekday. And today is nice weather. Last breath here. Then inhale, You move up and away from the stretch and you drag your right hip back. Left hip forward and you do this isometric move. Core is coming in, Long spine inhale out. To the head and exhale, You bow down. You learn to welcome. This is something that I cannot control. Imagine when you cannot control the environment outside of you. Last two breaths, But you can control the way you're welcoming it. And how you deal with it. Last breath. Inhale, Move up in a wave on the floor. Cross the left leg over right with your right leg straight or right leg straight. Knees bend and you twist left. Inhale U, Length on the way out. You breathe into the back. And exhale, You twist. The other thing about twisting. Process is that It learned. It teach us. To kind of guide the breath. To the back, Like you cannot really send the breath to the front so much because legs is in front of you but if you imagine that the back body expand and receive it. You actually can breathe more. And you feel a little bit more comfortable when you do that. Last two breaths. Remember, Cobra chest. We're not round, We actually lengthen open. Next long last breath here Inhale and twist. Wind the core. Gonna go from here. Lie down. And do a passive shoulder stand with a block underneath the hip, Please. Lift the hips, Legs up, The block holding the weight of your legs You shimmy your body, You find a position that your body wants to go. And when you there. You close your eyes. And you stay there. May the Excel teach you. To let go. Maybe exhale, Teach it to you. To relax. Mary Axel teaches you. To stop controlling. Trust. And trust that you're guided. This way. For a reason. That your journey has to be as it is. For a positive and personal development. And give yourself two more breaths. Then you go to your Shivasana, Which can be just where it is right now. Mm-mm. Awesome. Where else? Allow the movement in the breath. That you gave to this body earlier. Show you. Benefit. The positive effect. Entry which he was in it. This moment. How your body can be toned a little bit more. Relax. Now your mind can become a little bit more settled. And how your heart can be a little bit more open. And acceptance. You're lying with an open heart. And let everything be as it is. It doesn't put any more thoughts. You don't analyze, You don't judge. You don't run away from what you don't like. But makes space for them. You believe that you have enough. Courage. To understand your own emotions. You remember that everything happens. Them. It goes. Let things stay. In one place with you forever. Impermanence. Is the way of life. And you start to deepen your breath. Wiggling your toes and your fingers. Turn your head side to side. Draw your knees back toward your chest. Rock gently. And roll onto the right side. And you bring yourself up to a seated position. Join your hands together. And you bring this lotus flower right to your third eye. And you humbly bow down. Bow down to the spirit within you. Bow to the energy all around you. The guidance of the universe always. Has it for you. And you bow to your heart. Your heart that always love. Forgive. And trust. Thank you so much once again for show up. For your own health and your own well-being. And with that, You share this energy with me. And ours, Yogi and Yoginis, All around the world. May we sing out peace. To self. And to everyone. With Aum Shanti Shanti. Shanti. Aum. Aum. Peace. Peace. Peace. Aum. Together. Peace. Inhale deeply. Self-fulfilling. Another day in health. Shanti. Shanti Shanti Namaste.