Stability and Expansion

So thank you so much for being here. I appreciate it. I love sharing this from my home here. It's a super windy kind of like chilly fall day. So it's nice to be inside. We'll get a sweat on. Today is the offering is called like core Vinyasa. I'd like to work on the core to begin. So we'll have a good understanding and good feeling of like, whoa, of center and grounding and strength. So that as we move into the practice and we get a little more expansive, I'd like to expand like triangles and, you know, just big open wing span, open the chest, open the breath. When we do that, we have a good understanding of how to stay centered, strong, grounded from the midline from the core. So thank you. Thank you. Thank you in advance. Keep your block nearby. We'll come to our back. We will arrive together on our back. All right. Okay. Go ahead and bend your legs and ground your feet. You need any movement in the beginning here that I'm not offering. Go ahead and take it scratch out a quick yawn for you. Take a few deep breaths and begin to prepare breath wise. Prepare mentally. Bring your awareness to your breath. Feel the belly and rib cage and chest all expand at once as you inhale and allow it to release as you exhale. Breath expands the torso front side and back on the breath in. And the breath out, everything just goes. When you breathe in, imagine from your waistline all the way up to your shoulders and chest, a canister, a glass, a container of sorts. And you fill that container, use your breath from the bottom up and you expand all areas of that container. And when you do that, it really does feel like a nice healthy dose of medicine. And the release is just that nice opportunity to let go to ground and arrive, arrive, arrive, arrive, be present for you for your practice today. Before we begin, just one little bit of encouragement. If at any point you start to go down the rabbit hole of negativity, something to do with your body, maybe a thought of something, maybe remind yourself just how precious this moment is. Not the offering of yoga and me teaching you nothing to do with that. Just the moment, whatever moment you're in. This is far too precious to allow for that negativity. Be kind to yourself. Hug the knees in, stretch out the low back, just begin. It's like the early on beginnings of the feelings, the sensations, the stretch. You can hold onto your shins, you can hold onto your hamstrings. Make space for breath. Bring the feet down as wide as the mat, arms out wide and windshield wiper your legs from side to side. Just go for some easy movements here to open up the hips and the low back. If you reach your legs over to the left, reach your right arm up and back behind you. So this is like one of those expansive postures I'm talking about where you've got your hips open, side body is open, your shoulder and chest, cruise on over to the other side. So now your legs are on the right side. You feel that left arm reaches up and back behind you and you get that nice long side stretch. Back to center. Okay. Now for one minute, beginning now, lift your feet, shins parallel with the ground, lift your shoulders, lift your shoulder blades and reach your arms alongside your thighs. One minute began five seconds ago. Let me check my watch on that so I don't overdo it here for you and for me. So you're lifting the shoulders and shoulder blades.

And this is really just to kind of like warm this core space up, right? The center body. You feel the muscles kind of tighten up. There's a bracing. Your low back is grounded. You're like 25 seconds. Good. Keep lifting those shoulder blades up. And the more you lift up, the more you kind of flex in and contract into those abdominals. You spread your toes, all your ankles. Good work. You've got about 20 seconds. Keep lifting. So we've got like four exercises. We're going to do that are very core specific. Five seconds to go. And the first one will be leg lifts. Send your legs straight up, bring the hands underneath your, your butt, head down or head and shoulders up. The hands below your seat and low back will help to protect your back. Ten times up and down. So lower the legs. You can push into your elbows as well to lift up and exhale. Lift the legs back up. That's one. Inhale down. Exhale. Lift for two. Inhale the legs down. Exhale three. You can also lower your head. Inhale down. Exhale four. Good. Inhale down. Exhale five. Keep going. Inhale down. Exhale six. Perfect. Keep making adjustments. Support your neck if you need to. Seven. Fire through the feet. Use your legs. Eight. Exhale nine. And exhale ten. Bring the feet down. Pause. Take your right ankle over the left thigh like you're going to come into recline pigeon pose. Bring your right arm out to the side. Somewhere where you can kind of press down. Left hand behind the head. Lift the shoulders up off of the mat first. And on your exhale rotate your left elbow toward the right thigh. There's one. Exhale two. So you have a little rotational movement here. Exhale three. Good. Exhale four. So we really want to like work a little hard in the beginning here. Get some heat going. Five. Exhale six.

Exhale seven. Exhale eight. Exhale nine. Exhale ten. Nicely done. Switch legs. Left ankle over the right thigh. Left arm out. This just gives you a little leverage. Right hand behind the head. This supports the neck. Lift your shoulders. Good. So right now that's enough. But we'll add a little rotation. Exhale the right elbow toward the left knee. Good. Inhale. Exhale two. Exhale three. Exhale four. Exhale five. Exhale six. Exhale seven. Exhale eight. Exhale nine. Exhale ten. Good. Good. Good job. Legs up. Hands alongside your body. Fingertips or palms. Lift your head and shoulders up. Bend your legs. Shoot your legs out a little bit and then bend the knees back in and push the feet, legs straight up to the ceiling. Lifting the low back just a little bit. That's one. Exhale two. You can bring your head down.

Exhale three. Lower abdominals. Exhale four. Exhale five. Push up. Lift your low back up. Absolutely. This makes sense and feels good. Exhale six. Exhale seven. Exhale eight. Exhale nine. Exhale ten. Bottom to the feet together. Knees out wide. Don't get too comfortable here my friends. Take a deep breath in and exhale everything out. Already of course feeling like you know what the core is saying to me right now? Thank you Rob. I needed this. Reach your arms up overhead. Okay now this is like a reach the arms up and all the way in the direction of your feet. Probably not going to touch. Mine definitely don't but the core is firing. Inhale reach up and back. Exhale curl up and reach. Inhale. Exhale three. Exhale four. Exhale five. Good job. Exhale six. Exhale seven. Exhale eight. Exhale nine. Exhale ten. Good. Take a pause. Nicely done. We're gonna do one more round of all four of those. Go legs straight up. Hands underneath your seat. Okay head and shoulders down or push into your elbows and lift up. That way your back is super grounded. Okay fire through the feet legs strong. Inhale down. Exhale up. If you have any other modifications lesser than or bigger than these options go for it. There's three. Four. Exhale five. Exhale six. Exhale seven. Such a valuable place to work. Eight. Exhale nine. And exhale ten. Take the right ankle over the left thigh. Left hand behind the head. Right arm reaches out a little like leverage extra push up let's say. Lift the head. Lift the shoulders. Shoulder blades. Feel the core engaged. Now rotate ten times. Exhale one. Exhale two. Exhale three. Exhale four. Exhale five. I'm right there with you. Six. Exhale seven. Exhale eight. Exhale nine. Exhale squeeze ten. Switch the legs up. Good job. I mean that. I'm not just saying that. That's not like filler language as a teacher right. Like good job. I mean it. Good job. I know how it feels like. Okay. Lift the head. Lift the shoulders. All right. Right elbow toward the left thigh. Left knee. Rotate one. Exhale two. Exhale three. Exhale four. Ouch five. Ouch six. Good ouch seven. Better ouch eight. Exhale nine. Exhale ten.

Right on. Right on. We have a lovely bridge post coming up after these next two exercises. So remember hands alongside the body. This gives you a little extra little push. Lower abdominals working. So legs straight up. Now start off maybe with the head and shoulders up just so you feel those core muscles working. Now shoot the legs out. You don't have to shoot all the way out. Bend them in and then push up. One. Exhale two. Exhale three. Exhale four. Exhale five. Good job. Exhale six. Exhale seven. Exhale eight. Exhale nine. And ten. Bottoms of the feet together. Knees out wide. You can also do it with your feet grounded and your knees up like a traditional sit up. I'll do it this way. You can do it with the knees open. Neither one is better than another. They just feel differently in the legs. Hands behind the head for this one though. Exhale lift the shoulders. The head shoulders and shoulder blades up as far as they'll go. There's ten. Exhale nine. Exhale eight. Exhale seven. Exhale six. Five. Four. Three. Two. And relax. Nice. Feet below the knees. Grab that block. Let's give the block a little work here right. I said I was going to use it. Blocks just sitting there going like hey man what's up. Okay feet below the knees. Push into the triceps.

Grab those robot arms. Push into the feet and the upper arms to lift your hips. Once you lift the hips then wiggle those upper arm bones underneath you. You do not have to clasp. Hands can rest on the ribs, on the belly. Squeeze the block so you've got those inner thighs working. Good. Extend through the hips. Stretch the abdominals out here. You could also take those arms and reach back behind you. You might even feel a little bit better or a little different. I'm going to keep those robot arms and keep working, working, working that chest open. Serving up some good breathing. Keep lifting up through the hips so you get those booty muscles, those glutes squeezed, your thighs working and those hips open up, up, up and then undo the shoulder blades. Connect to the center of the back. Lift your heels and roll down. One vertebrae at a time. When you land take a nice releasing breath out. Okay that's 15 minutes of very specific core rock and roll up to sit and let's spin around onto the hands and knees. So tabletop, we're going to incorporate some core throughout the practice so don't get too excited that it's over. Push the hips back. Get a little restore here. A little child's pose. A little or a lot of child's pose. Stretch the hands forward. Claw the fingers. Make it an active arm and shoulder stretch. Push the hips back to wherever they go for you. When you breathe in can you feel the rib cage expand into your inner thighs. Move into tabletop. Before we come back down I want to adventure into downward dog. So come into downward dog. Let's open it all up here. So take your feet about as wide as the mat and heel toe, not heel toe but heels up and down alternately. So push your right heel down as far as it will go. Bend your left leg a lot and let's even throw the hips over to the left as that left leg is bent. Really push hard through that outer right ankle and you'll feel it like a foot stretch and outer right leg stretch and then switch it up. So you'll bend the right, push that left heel down, throw the hips over to the right a bit and then move that left foot, that left ankle around a lot. Let's get those feet strong and active and alive. Don't let your feet go dormant. That's what's amazing about yoga is you're always barefoot. You get your toes stretched out, your feet. Beautiful. Bring the knees down. Adjust the shirt pose. Okay. Now from tabletop cat cow. Gotta do it. Just feels nice. Inhale chest forward seat up. Exhale. Round out that back. Healthy spine. Inhale cow pose. Exhale cat. Pull that navel up. Round your back. One more time. Breathe it in and breathe out. Nice. Flat back. Extend the right arm and your left leg. So a little bird dog extended table pose.

Reach long through the right arm. Thumb up. Good. Push through that left heel. Lift the chest. A little cow pose extension here. Now you're going to move into cat knee to elbow. Pull that navel up. Turn it around a little bit. Extend out. Inhale. Exhale. Inhale. Three out of five. Exhale. Inhale. Exhale. Four. Inhale. Exhale. Five. Now inhale. Extend. Right hand down. Left toes all the way down. And then that big spacious side plank. Push the left heel down. Slide your right foot over. Stack up. Post up. And then this is the expansion I was talking about. Reach the left arm up. Open those hips of yours. Push the hips forward. And that left arm is high. But then the left arm also reaches and extends long over your head. And you just fully embrace all the feels in the body. You breathe into these spaces that get a little clogged up. They get a little tight. Okay. Bring it down. Right into forearm plank in between sides. So one minute begins now. Okay. So shoulders over elbows. Push your heels back. Squeeze your thighs. I'll do it while I'm here. I want you to grab your block. Squeeze it in between your inner thighs. This helps to integrate the legs into the core. Good. Good. Let's get that mental focus. What's your motivation? Your purpose? Your why? With the practice? Maybe with strengthening your core? Maybe it's helping your back in some way. Remember, no negativity here. No negativity. It's way too precious of a moment. Too precious. Too beautiful. Doesn't mean life is free of negativity.

You know, things happen. There's a lot of negativity and things, but things that you can control. All right. There's a minute. Knees down. Remove the block. I'll get back to that thought on negativity. I'm sure. Okay. Cat cow one time. Release that belly. Exhale around. Flat back. Extend the left arm. Right leg. Long extended limbs, but secure and solid through the midsection. So you have that cow pose. Spinal extension. Now go to the spinal flexion. Left elbow in. Right knee in. Boom. Inhale. Extend. Feeling good. Exhale to a five. Inhale. Exhale. Three of five. Inhale. Exhale. Four of five. Inhale. Exhale. Five of five. Extend. Left hand down. Right toes down. That big, lovely, spacious side plank on the left knee. Right arm reaching up. Make sure you've got good balance in the feet. Your left shoulder feels good. Then you roam around and you find ways to deepen the feel. Exaggerate it. New space. New ways to move around and express yourself in the postures. Reaching the right arm. Long, long, long, long. So it's that extended side angle kind of sensation. Perfect. Bring that right arm back down. Okay. Forearm plank again. So set it up. Grab that block. Put it in between your thighs. So the block in between the thighs helps you to engage this adductor situation. So bring things toward the midline. Push the heels back. Got to do a watch check. Make sure I don't overcook you here. Okay.

So make sure like if you fatigue, lift your seat up first. It'll feel a little better in the belly, but maybe a little more work in the shoulders. Or maybe you bring your knees down for a moment and you pause, but you embrace it. You need the rest. It's okay. Challenge yourself while giving yourself permission to chill. Also make sure you give yourself full permission to push yourself safely. 20 seconds to go. This is a great pose for like full body strength. Five, four, three, two, and knees down. Remove the block. Good job. Set it aside. If you didn't have the block, you're not, you're not missing much. Okay. Push back into child's pose just for a breath. So take a full breath here. Clearing breath out. Well done. Love this. So nice. Downward dog. Lift the right leg up, bend it and open the hip as much as you can. Okay. So we want to constantly work toward creating space in the hips. So the right leg is up. You bend it just to kind of free it up. Open the hips as much as you can. Come up high on those right fingertips to give yourself just a little more. You can even lift that left heel up a little bit higher and push the left heel down for stability. Square the hips and step the right foot all the way up to the right side of the mat. Good. Take a big, open, spacious twist. I'm going to say that a lot. Open, nervous. Right arm reaching up. Let that left hip kind of drop down. Maybe even the left knee can graze the floor. Oh man. Reach the right hand back toward the left heel. Not going to touch, but it's just the direction will help to open up the chest. Reach the right arm back up. Good. Downward dog. Pedal it out. Get your ground. When I say get your ground, that means like take a breath and get centered. So you don't lose these moments. You're not caught up and overwhelmed. Lift the left leg up. Go ahead and bend that leg and open the hip. You can come up onto the left fingertips. You can also lift your right heel up high. Oh, I got that little wall behind me. That feels kind of nice. Where's the space?

There's the necessary muscular effort. Where's the good vibes? Nothing but good vibes, man. Just move in your body. Now square and step all the way up to the left side. Okay. Bouncing the hip a little bit. Lift and drop. Left foot is up by the left side of the mat. Right foot to the right side. Then we take that big open twist. That lovely, potentially lovely open twist, but you're not just twisting. Dropping that right hip down a little bit. Maybe even the right knee. Reach the left arm back. While you're reaching that left arm back, you're safely dropping your hips forward. Huge hip flexor. So as action there. Ooh, nice. Left hand down. Step into squat. So right foot steps up to the right side of the mat. Heels on the mat, toes off, and you drop down. And maybe it feels good for the starter squat of the practice to lift your heels. You choose. You can keep your spine neutral here, or for a low back kind of deeper hip stretch, you might reach your hands forward and push your seat down and back. Kind of like a rounded cat pose here. So good. Okay. Now let's be super mindful in the come up. Hands onto the thighs, look forward, and then rise up. Bring the feet to hip width. Reach the arms as far out and up as you can. Breathe in. Remember that spacious opening. Big breath. Don't take it for granted. Exhale, forward fold. Standing forward fold. Half lift. Breathe in. Breathe out. Walk back into your plank pose. Lower yourself down for the first time today. Come through your chosen back bend.

Maybe it's cobra. Maybe it's upward dog. Maybe it's somewhere in between. You roll the shoulders back and keep a good healthy spine here. Heart forward. Pleasant attitude. Right hip down. Left hip down. Through table or all the way up and back into downward dog. When I say through table, it just means it's a nice comfortable way to go through that transition. Lift your right leg up. Breathe in. Let's get a little more core in. Exhale right knee to right elbow. Plank pose. Inhale up. Exhale to a five. Inhale up. Exhale three of five. Exhale four of five. Exhale five of five. Let's get a bonus lift leg and step forward. Exhale. Bring your back foot down. Shorten your stance just a bit for a little assist. Hands up on your thigh and then rise up. Warrior one. Remember what I'm always saying, right? Turn the left foot forward. So the shin bone, the thigh bone and the hip come forward in a pleasant way. Draw the right knee forward. Reach the arms up overhead. Take the palms forward. Bend the arms just a bit and take them back. Lift the chest a little bit. Stable, strong through the legs and core, but then you've got that big spacious open feeling through the arms, the chest, the shoulders. You can even bring the arms back behind you a little bit more. Bring the hands to the heart. Shorten your stance just a tiny, tiny bit. Good. Straighten the front leg and talk about expansive postures. We're going for warrior for triangle here. Okay.

Straighten the front leg. Keep a tiny little bend in it. Now reach from the right hip. As you pull the right hip back, you're reaching long beyond your mat. Reach and extend. Now bring the right fingertips to the block, medium, low or high. Ground your feet stable and strong through the core. A decent level of stretch through the right hamstrings. And then that left arm is high and it's like, get a little high here, but natural, right? Your breath fuels and kind of feeds the posture and the experience. If you want to use some core muscles, bring the right arm straight out and the left arm up overhead hall. Now your legs are like working overtime, but your core is working also. Breathe. Now bend your right leg and reach up and back into peaceful warrior. Reach up, reach up, reach up. And now exhale windmill like a windmill. Remove the block. Hands all the way down into plank pose. A little more core for you here. Shoot the heels over to the right. Stagger your feet or stack them. Lift your hips, left arm high. Opening the chest, taking time. We're in no rush. No rush. If you've practiced with me before, you know I'm in no rush. I'm not going anywhere. We're going to, we're going to hang out a little bit. Get time to like work it out for yourself. Figure it out. Squeeze those inner thighs together. Squeeze those glutes. Lift, bring your right knee down for some support. Let's switch sides. Left hand down and you just do a little swivel knees over, hips over, organize the feet, organize the legs, squeeze those inner thighs, lift your hips, right arm high. Pleasant attitude. Grateful to have a body to be able to breathe and feel and move. Hips up, hips up. Fine tune for you.

Right hand down. Situate core pose or a core plank, plank core. Exhale, lower yourself down. Be kind to your shoulders, but challenge them. Upward position, spinal extension. Good, healthy back. Downward dog. Exhale. Breath. That reminder, I'm going to remind you several times. This is a special experience. Not the practice, not the breath. Just to be alive. It's far too special. We do this to kind of enhance it, right? To be that much more present. Exhale and exhale, left knee, left elbow. Core strong. You can move around this earth with some good strength, and ability. Inhale, up. Exhale, left knee, left elbow, a little higher, maybe. Inhale, exhale, three of five. Inhale. Exhale, four of five. Inhale. Exhale, five five hold hold hold bonus up high inhale warrior one so you exhale round the feet hands on the thigh a little assist and rise up rise up right toes forward right shin right thigh right hip healthy low back go straighten your right leg draw the tailbone down get that pelvis in that neutral position left knee forward and then again so now it's like you've done all the work to ground stabilize core then it's like this provides the experience and the opportunity to get really open and expansive take the arms out wide like you've just entered a brand new day and you're stoked for those of you who are not aware of stoked that means you're just excited and like just the word that comes to mind is yes open the chest rotate those shoulders open a bit straighten the front leg make any adjustments to your stance for triangle pose reach the left arm pull the left hip back a little gentle bend in your left leg grab your block reach fingertips gently on the block so you're not hanging low okay and then that right arm high open the chest ground your feet strong legs more core focused left arm reaching forward right arm reaching forward keep opening the chest here turning the upper torso open push into the bones of the feet don't forget that oh yes bend the left leg and use your core to come up up up and back into reverse peaceful warrior inhale and with a sweet exhale hands all the way down to frame that left foot step back into plank bring the knees down as an option we're gonna do five push-ups okay so you can bring your knees down or keep them lifted I'll bring them down and hang out with those of you keeping your knees down inhale lower down exhale push up inhale lower down exhale up inhale exhale three exhale four exhale five pause here breathe in exhale lower yourself down point your toes back lift the chest cobra half cobra or half up dog full up dog whatever you want to call it tabletop exhale curl the toes downward dog beautiful send the right leg up breathe in step it up into warrior one back foot down it's not mechanical or robot style right every time it's like intentional it's a habit to step with intention good placement but you're still consciously making that choice of where the feet are going how the legs are positioned etc warrior one open the chest maybe clasp the hands I'm gonna refrain from clasping and just keep the palms open shoulders open chest open straighten the front leg turn your left foot even farther forward this is really about the feet and leg stability as well as the core okay so revolve triangle pose you're gonna take your right hand on your right hip left hand is gonna reach forward okay as you're reaching forward through the left arm you're pulling the right hip back and grounding like fierce fierce grounding through the right foot and the back foot stand long through the spine left hand down on the block wherever you choose to put it and then start to turn your chest open to the right maybe bring the right arm high stable strong but free and open sweet bring it down move the block out of the way slide the left foot back pretty far and then turn into a wide leg forward fold let's get a little long leg relief here okay so ground your feet take a forward fold couple deep breaths out and actually do grab that block again on the flat or the high of the medium left hand props up on that block this gives the opportunity for you to lift and lengthen the spine and give yourself a good rotation here again stabilize lengthen to find space right arm reaching to the high inner left groin stretch possibly right hand down lengthen the spine breathe in and rotate to the left as you breathe out left arm high to the sky the emphasis might be on that right groin inner kind of hamstring muscle creating balance from side to side every time we rotate through these postures bring it down beautiful keep the block kind of nearby but he'll toe your feet toward one another but they're still kind of wide I'd say like one two maybe three feet apart now take your toes out wide drop the seat down pull the knees over the ankles hands here for a moment how's it going I'm right here let's do it so this is great but we're gonna build on this so the knees out wide tailbone down spine neutral arms out goddess god goddesses gods human let's call it like just an awesome human pose all right so pull the elbows back arms open again chest open but their strength providing this then what you're gonna do is push through your heels straighten the legs and bring your arms down alongside your body give a good squeeze to the glutes now inhale back down to human awesome human pose exhale that's two of eight inhale down lower lower lower and exhale three exhale for exhale six when you're lowering down you're keeping your knees wide wide wide wide safely over your ankles exhale what is that let's go for six inhale down exhale seven exhale eight exhale nine and exhale ten turn to the back side of your mat warrior one so situate the feet for warrior one first and foremost okay bring the arms up first plug the feet in root into the legs let that carry into the pelvis the glutes and the core locked in then the arms rise then you pull the arms back palms open the yes pose keep pushing the chest up shoulders back a gentle backbend breathe as full as you can in that belly into the ribs in the chest perfect okay hands to the heart like let's ground for a second like thank you left hand or left leg straightens shorten your stance just a tiny bit enough for you to turn your right toes forward grab your block so the right toes are turning forward your right shin bone thigh bone and hip hip square left hand to left hip so as you're reaching the right arm you're kind of pushing that left hip back so you're not just rounding into it there's hip hinging happening and you feel that stretch it's like okay that's enough right hand to the block got to keep those those feet activated adjust here make sure you can breathe well and then you're gonna start to keep pulling that left hip back right hip forward and then turn your chest open to the right but make sure you're really long and gorgeous in the spine then that left arm is high or it's at the hip bring the left hand back down move the block out of the way slide the right foot back back into your wide leg forward fold inhale up under the fingertips or your block and exhale fold walk those feet back toward goddess pose position turn your toes out knees out drop down adjust the pelvis right tailbone down pubic bone up spine is neutral from that point sit nice and low arms out maybe even lift your heels just a little extra added balance different strength you're gonna focus more a little bit on those thigh muscles rather than your glutes sit a little lower whoa heels down lower down little side-to-side hands to heart straighten your legs squeeze the old took a nice turn your right toes forward reverse warrior reach up and back breathe in breathe out windmill the arms down plank pose forearm plank here you go 30 seconds begins now right knee right elbow or tricep higher left exhale exhale doesn't have to touch just somewhere in the vicinity shoulder stability getting worked on core stability hip mobility five four three two one knees down puppy pose hips up above the knees walk the arms out heart melts I don't use that very often melts but who doesn't want to melt right about now exhale relax if it's too intense on your shoulders bring those elbows down a little bit so it's less about the shoulders maybe more about the upper back okay up onto the hands take your knees a little wider reach the right arm out and up breathe in and then weave that right arm underneath the left we'll thread the needle this will be maybe feel nice on your show your right shoulder situate your left arm in a way that helps kind of support or deepen the pose utilize the breath to find space nice okay beautiful come back out wiggle around in a kind of tabletop cat cow swirly moment maybe even drop the hips lazy up dog into table and child see how the body is feeling here then take the left arm reach it out and up walk the right hand forward a bit create some space for you to draw the left arm underneath reach it over reach it over reach it over left shoulder down right hand maybe walks out a bit to give you some support some leverage to deepen try to square and level the hips and land somewhere precious moment here for a short time utilize the time wisely feel good well I said about negativity earlier from my perspective doesn't mean that I'm not feeling pain or there isn't any negativity but I choose optimism and positivity and I manage the negative stuff as best I can I don't let it rule and run my life okay come back out of that okay let's take a final downward dog so curl the toes will utilize this downward dog as like an inversion we'll stay here for about 45 seconds or so you can walk it out or you can kind of lock in on a good spot just let the head hang loose use just enough stability in your arms and your core and your legs this can be a resting pose but it's never just a resting pose you must always have some activation and you can really make it an active pose and much less of a resting pose through really good smart activation muscular effort bring your knees downtown come to our seat let's move the shoulders around a little bit if you'd like you can sit up on the block all that really does again it's not a crutch it's not a like a weakness it's a really nice option honestly it lifts the hips over the knees and crud's a little little space little freedom here hands on the inner thighs on the knees take some seated cat cows kind of loosen up it's a lot of shoulder work even though we were here we still were on our arms quite a bit and that was by design building good healthy strong stable shoulders is value for sure still working through these cat cows I'm not you know trying to just hammer your shoulders but does feel good to feel strong up here side bend right hand down fingertips palm forearm depending on your availability left arm up again like that spacious stretchy open opportunity okay over to the other side reach up and over rotate that right shoulder open a bit so when you practice yoga you know I think a lot of people kind of get a little misled or misguided that you practice yoga and you're elevated above all this you know all the stuff the life the difficulties but what I find that it really does is it kind of like conditions you to ground yourself into life and every aspect of it right you just learn and you have these skills you learn how to manage it all and not let it just completely topple you take a spinal twist left hand on the right thigh right hand back behind you look over the right shoulder loosen up the neck a little bit so you're not living in the clouds you're actually is ground more grounded than you've ever been good right hand to the left thigh left hand back behind you lengthen your spine and rotate there's a nice gentle twist to kind of work toward closing out back towards center I'm gonna lose the block you can keep it if you'd like and keep the legs kind of crossed like this if you walk your hands forward a bit push the hips back so it's a forward fold over your crossed legs if that doesn't feel right maybe straighten your legs out a bit or take one leg out but for now the offering is crossed legs kind of like a seated crisscross applesauce forward fold it gives a little bit with that front leg the top front leg for me it's my right right now it gives a little pigeon stretch let's try the other side so I'm gonna cross my legs differently maybe if you're here cross your legs put your left foot forward right foot in and then see what that feels like let the breath assist you and kind of guide you toward these spaces like that give the guide the peaceful guide it shows up first and says to the body like it's cool it's cool you can relax you can let go of some of that tension we mean you no harm perfect ah nice okay let's just come on down to the back for a moment so roll down right where we started we started here almost an hour ago and we worked the core pretty well I had a nice full practice from there let's take a happy baby we'll tackle the hips a little bit I like to take the knees out really wide to begin and then take the hands through the inner thighs then take the hands and wrap them over the shins just below the knees and then you just let the legs you have to hold the grip but let the legs kind of let go and you have those arms to hold and you feel the passive or intense stretch in those inner thighs of yours if you want a deeper version of this not better deeper for sure slide the hands up the shins beginning to take the feet up over the knees and you wander around that space you're like okay that feels pretty good I could maybe like take the hands up to the feet or interlace your ring finger no your middle finger and peace fingers peace fingers index finger middle finger around your big toes or the outer edges of your feet happy baby happy baby here or happy baby here either way happy baby rock a little side to side deep breaths clearing breath possibly another clearing breath exhale let's start to release this you can keep that hip sensation if you'd like to bring the bottoms of the feet together and let the knees fade out or keep your legs bent but your feet go to the outside of your mat and the knees draw toward one another and you can do these little tiny mini windshield wipers and this is like a little sacrum massage hands can rest on your heart and your belly making a pact with yourself to remind yourself this life is so darn precious that's all you need is it's precious what's keeping it from that in any given moment how are you managing the stress the tension the difficulties hanging on way too long to things to stuff to stories clear clear clear that lens so when you look through that lens the lenses it's clear just like when you were a baby nice and clear no conditioning no right no wrong stretch the legs out take a couple moments here allow the body to kind of melt for a few moments like shake loose self a muscular effort the size the calves roll your wrists a little bit what your toes forward and back push through your heels I'm not trying to coach you or share with you anything that I haven't practiced or worked on anything I share really comes from a place of like I understand it I feel it I've practiced it I've benefited from it so if it's repetitive and you've heard it before hopefully it still resonates it's new information hopefully you can apply it in those necessary moments draw the knees in you can stay as long as you'd like but this session must come to a close at some point you can rock up to sit whoo all right it's been a pleasure to serve you today to be with you to hang out with you to offer what I think to be extremely valuable in many ways and many layers so have a beautiful blessed awesome day until next time we say namaste peace shalom love aloha all of it see you next time