Gonna find our breath.
Exhale.
Inhale.
And let it out.
As you find your breath to settle into your mat.
This is your home.
As you stretch from side to side.
Keeping your breath aligned with the movement.
Yes,
It feels so good.
The simple stretching that really releases any tension.
Tightness in the back.
The soldiers.
.
.
In the grinds.
Which is moving.
As moving is medicine.
So inhale.
Exhale.
Keep following the breath as we follow the flow.
So go ahead and open up that.
Inner thighs.
This is where we hold so much tension.
And this is the time to breathe it out.
And go ahead and lift up those arms the best you can.
Let your chest come down.
Keep the spine nice,
Long,
And straight.
Always try to keep the spine as straight as possible.
If you find it any time,
That the shoulders are caving,
You've gone too far.
So pull it back in.
And let your shoulders move.
With the breath,
Let the chest lift high.
And let the breathing do the work.
Simple twists.
Simplicity of the flow.
We're gonna live with that.
Our legs a little higher and let your chest go forward.
Now pull your sits bones out.
And your knees might be bent.
Just make sure that you flex those toes.
Unlike dancing.
I remember when I was first learning yoga and it was all about flexing the toes because I had taken dance lessons.
For all of my young adult life,
And even in my adult life,
And we were always supposed to point our toes,
But we're gonna flex as we stretch over to the right side.
And then to the left.
Again,
As long as your chest is open.
Without caving.
You go as deep as you can.
To the back we go.
To the back we go!
Now what I want you to do is push.
Four corners of your back so it's shoulder,
Shoulder,
Lower back,
Lower back.
You can't see the movement so much,
But you can certainly feel the movement.
But if you look.
.
.
You can see.
That I am engaging shoulder,
Shoulder,
Lower back,
Lower back.
It's a little square right there.
And then you are pushing your feet into the ground and your shoulders into the ground.
Both into the mat,
Yeah.
As you bring your right knee in,
Inhale.
Straighten It doesn't matter how far that leg goes up,
Not at all.
And exhale the leg down.
And follow through.
Bring the chest up.
As long as the chest.
Is open and the shoulders are not caving,
That's how high you lift.
Chest to the knee.
If you can't get your knee up that far,
Like I said,
It's okay,
It doesn't matter.
Movement is the most important part of this.
Mmm hug yourself and just love yourself Hmm.
Try to get your left ear to the floor.
Adjust,
Adjust,
Adjust.
Other side,
Same thing.
Keeping the spine in straight alignment.
Let's do the other side.
You yes we're stretching out those hip flexors Bring your leg up only as high as you can and bend it.
If you need to.
Now it looks like I'm pointing my feet but you see my feet are flexed.
This is so important for engagement.
As we open.
Into butterflies.
Be still.
Be still my friend.
You are feeling fine.
As you hug yourself again.
It's that self-love that's so important.
Okay,
Back to the right side as you bring your chest up,
Shoulders back.
Switch sides.
You see the hips are in alignment.
Trying doing the best you can to release your hip flexors as we go from side to side.
Sigh.
To sign.
Back to your butterfly.
Okay.
Feel the feet on the floor.
They are powerful.
Parallel to you.
So they're aligned with your shoulder blades.
As you lift the glutes and engage your ribs.
You're engaging so that your knees are pushing together,
But they're not going to touch.
This is how you build that inner core strength.
And glute strength.
Nice buns,
Right?
Mmm.
This makes it harder when you lift your arms and lower exhale.
Hug yourself!
Love yourselves!
Butterfly in the sky,
I call it.
Rolling on the spine,
I call that dessert.
Spinal rolls.
I think of cinnamon rolls.
And I've always called it dessert.
In every class I've taught.
So didn't take your knees from side to side.
Your breath follows.
We're gonna move it,
Roll it.
Staff posts.
Remember,
Chest forward,
Shoulders back and down,
Elbows lifted.
Breathe,
Exhale.
You want to create space between the belly and the thighs and you know.
That you can bend your knees.
As much as you need to and you do not have to go as far as I go.
This is your practice.
Hmm.
Settle in.
Find that breath.
Always finding your breath because that breath keeps you alive.
Obviously.
But it guides your practice.
If you want to go deeper into a pose,
You move through the breath.
Not kidding.
Open those arms up.
Other side,
Exhale.
Side stretch,
Side stretch,
It all feels so good.
So I am more limber now than when I was in gymnastics because I taught myself.
Well,
I taught myself yoga from a book.
And the book says.
.
.
Make sure you're breathing every time you move.
There is a rhythm to it.
A beautiful rhythm.
A sequence of breath that matches the pose.
It'll come to you.
If it doesn't come naturally,
It will.
The more you practice,
The more you watch.
The videos.
It's that time.
Shabbat Shabbasana.
Let your whole body be liquid.
Connect.
Balance.
This is your meditation.
Soon.
I'm really doing the breath work here with power.
Don't go anywhere.
Stay with me.
You're melting.
Your body is soft like silk.
Soft.
Like cotton.
It's time to dream a little dream.
Connect the body,
The mind.
And the soul.
Because we are.
