from last week that joined us Bird of Paradise pose

and some twists and some shoulder openers and plow pose.

We're gonna try to fit all that in

and if you have two yoga blocks,

I would recommend getting them handy or one.

And if you have any knee issues

when you put pressure on the knees,

on to your mat, grab a blanket or a pillow,

or if it's hard to sit up really tall,

you wanna sit on the edge of that blanket or pillow.

Okay?

And now we're gonna get started lying on our backs

will come into Supta Baddha Konasana.

Oh, how I love this one.

So the few together and knees apart.

Now if your knees are uncomfortable with this,

then you can put a couple of blocks

or a couple of pillows on sides of the thighs.

Lengthen three or lower back.

(clears throat)

Just rest your hands on your belly

Then close your eyes.

Begin taking some longer breaths

in and out through your nose.

So as you inhale, fill your belly with your breath.

(inhales)

And then exhale, release the breath from the belly.

(exhales)

At the bottom of your exhale,

draw your navel in towards your spine,

a moment holding the air out.

And then inhale, fill the belly.

(inhale)

Now bring it up to the ribcage all the way around.

You can put your hands here if you like.

And then as you exhale, begin exhaling the ribcage

(exhales)

and then exhale through the belly.

At the bottom of your exhale,

draw your navel and an up

and lift your pelvic floor muscles and pause.

And this time we'll inhale,

filling through the belly all the way around

the low back to all the way around

the ribcage, front back sides.

And now take it up to the chest,

the shoulders and the upper back.

And then exhale, starting with the chest,

shoulders upper back.

Exhale their ribcage, all the way around.

And now exhale through the belly

all the way around front and back

draw the navel and lift the pelvic floor muscles pause.

do that same thing.

So inhale, belly, low back,

ribcage mid back,

chest, shoulders, upper back.

And exhale, chest, shoulders upper back,

(exhales)

ribcage mid back,

belly, lower back.

Bottom of your exhale, draw, your belly in and up.

Lift your pelvic floor pause.

And now just start to come into your regular breath.

(inhales and exhales)

Slightly constricting

the back of your throat as you breathe.

And then we'll inhale and cross the right shin

in front of the left chin.

So it's as if you're in a comfortable

sitting pose sitting up Sukhasana.

If you can try and move your ankles

underneath your knees

and your knees above your ankles as you sit here,

if it's not too much.

It definitely gets deeper into your hips.

And then we'll keep the legs as they are.

Face your palms in toward one another.

Inhale and reach your arms straight up to the sky

and then exhale back toward the ears.

Now as you do, (inhales) your ribcage

is gonna wanna puff up so dry your ribs

and lengthen through your low back

and reach your fingertips far away from your shoulders.

If your arms don't touch or don't line up the ears

or if they don't touch the earth, it's totally okay.

Just soften around your neck and breathe.

And then inhale, take the arms back up

and exhale back by your side.

Switch the cross of your shins.

So now your left hand is in the front.

Once again, if you can

try and line up your ankle under your knee

and your knee above your ankle.

And lengthen through the low back.

And if you're feeling some intensity in the hips

and in the lower back, that's what this does.

So, you're right where you're supposed to be,

if it's too much intensity,

then take your knees a little bit further apart.

Come back chabu chai.

Yep, the side feels tighter for me.

(chuckles)

And then with your palms facing in,

well inhale and take them up pointing to the sky.

(inhales)

Exhale, take them over.

Watch the ribs in the low backs.

You're gonna draw those front ribs and as you exhale,

it can draw down and keep lengthening

through your lower back.

So you're sitting bone lengthen towards your heels.

And then reach through your fingertips.

But soften a little bit around your neck.

Keep your chin pointed up to the sky

so your neck is long and breathe.

And then inhale the arms up, and exhale,

release them back by sides.

And now we'll take the feet

flat on the floor with knees bent

and walk your feet as wide as your mat,

knees pointed up.

Take your arms out to the sides

that can be straighter bent, take an inhale.

(inhales)

Exhale, drop your knees over to the right,

look over your left shoulder.

(exhales)

Take a breath here.

Turn your belly to the sky.

And then inhale back to center

and exhale, knees over to the left.

Look over the right shoulder,

turning your belly to the sky.

And then once again,

back to center inhale, exhale knees over to the left

looking right and then this time option

to take your right heel

and let it rest just above your left knee.

And then look over to the left side.

As long as that's okay, on your neck.

But keep turning your belly up toward the sky.

And one more big breath here.

And then inhale back to center,

your feet are still as wide as the map.

Exhale, drop them to the left.

Looking right, you can stay right with this

or pick up your left heel

and place it just above your right knee for a little extra,

turning the belly up toward the sky,

looking over the right shoulder

unless that bothers your neck and breathe.

(inhales and exhales)

Only one more long breath.

And now we'll come back to center inhale,

(inhales)

roll yourself all the way to your right,

(clears throat)

use your left hand press up.

And now I need to cough a little I'm so sorry.

(coughs and clears throat)

Sit up nice and tall.

And let me fix this microphone.

(inhales)

Sit up nice and tall bring your hands together

close your eyes.

(exhales)

Breathing Ujjayi.

And may or practice bring you into the present moment,

quiet your mind so that you can connect

with your very best self.

Take a moment to imagine all the Yogi's

all the Fightmaster Yogi's around the world sitting

with hands together.

And let's set up our intention with an own.

Exhale everything out and inhale for UM.

(inhales)

Ohooooooo.

And then release.

Oh, my UM was a little weak this morning, but it's okay.

Come to your hands and knees.

Rests on your shoulders and knees

and your hips and will warm up the spine

a little with Cat and Cow.

As you inhale, bring your chest forward,

lift your chin, tailbone up.

As you exhale around the back, press away from the earth

and pull the belly in and up.

And again, inhale to come forward.

(inhales)

And exhale to round.

(exhales)

Once again, inhale.

(inhales)

And exhale.

(exhales)

Now bring your hands on a hand print forward,

shift your hips over to the right

and then swing them toward your right heel,

bring them over towards your left heel.

Inhale bring your left hip toward the left arm.

It's a circle, and take it over to the right.

So, hip circles, we'll do a couple rounds of hip circles.

I love them.

And you can do big hip circles,

you can do small hip circles.

If it gets to a pleasure, oh yep, that's the place

and just stay in there a moment

and stretch out where your body likes it.

(inhales)

(exhales)

And keep your breath steady as you move.

Equal inhales and exhales.

(inhales)

And then pause in your child's pose a moment.

And we'll come back up to the hands and knees

rests are still in front of the shoulders

and now take your hips to the left

and then toward the left heel.

Sweep over to the right, bring right hip toward right wrist

and left wrist and make your circles.

The same thing big circles, small circles.

Stop and stretch someplace.

If your like oh yeah, I need that.

(inhales and exhales)

And just keep your breath nice and steady.

And now head back to Child's Pose after the one

that you're on, stretching back,

and take your knees (clears throat) a little bit wide

so you can get into the hips

and let your belly just hang on down.

You can rest your head on the mat

if you'd like or you can rest your head on your hands.

And then inhale well come on up again to hands and knees.

So rest on shoulders again, knees under hips.

So you walk your hands back a little

I'm gonna do a little twist here.

So inhale right arm up.

(inhales)

Exhale, sweep it under the left.

Pull your left hip back

take your left hand to the low back

or reach around and hook it on toward your thigh

option to extend your left leg back.

You could lift it off the floor

if you do lifted from the inner thigh.

Otherwise, you're gonna roll right onto your back,

but it's best to just focus on the shoulder

try to roll it open.

One more big breath here.

And then unwind and make your way back to center.

We'll do the other side.

So rests on your shoulders knees and your hips again,

left arm left, inhale and exhale,

sweep it under the right,

coming on to the left shoulder.

And now pull your right hip back,

take your right hand to the low back