park, getting dirty, getting sweaty because you asked for it.

We have a detox sequence, right here, right now for you. Obviously, this flow is about

rinsing, shedding weight. We have some beautiful water and waterfalls around us today so the

idea is to give the body a good wash, the mind and the heart too, cleanse, and sweat

a little. We're going to get hot. It's getting hot in here so put on your yoga clothes. Okay,

let's hop to it.

Begin in a cross-legged position. We're going to check in with the breath and the body here.

Commit to this practice. Here we go. Inhale, drawing the shoulders up toward the ears.

On the exhale, melt them down. Again, full breath as we loop the shoulders, squeezing

them up toward the ears, and on an exhale, sliding the shoulder blades down. One more.

We move with the breath. Inhale and exhale, drawing the shoulders away from the ears.

Draw the palms together at your heart, sternum to thumbs. Take a second here to just deepen

the breath and set an intention for your practice. The intention can just be 'I choose to stick

with all of this video, no matter what' or 'I choose to find ease, to trust.' Bow your

head to your heart, interlace the fingertips, and here we go.

Pressing the palms forward, we follow the breath, reaching them up and back. On the

exhale, release, fingertips twinkle down. And again. Mirroring the action to the breath,

the breath to the action, we reach it up. Exhale, floating down and away, opening up

the shoulders. Inhale, interlace, reach forward, up and back. Tops of the thighs draw down,

heart stays lifted as we release.

Right palm to left knee, left fingertips behind. We inhale, roll up the staircase of the spine.

Exhale, begin to journey into your twist. Breathe. Draw the navel in slightly. Lengthen

through the crown of the head. Take a deep breath in. On the exhale, release and take

it to the other side.

Left palm comes to the right knee here, right fingertips behind. Sit up nice and tall. Remember,

head over heart, heart over pelvis here. As we roll up through the spine, draw the shoulder

blades in together and down and use that exhale to go a little bit deeper into the twist.

Nice and gentle. I lift my fingertips up here, as I encourage you to do as well, to just

make sure I'm not muscling into my twist with my arms. Always finding integrity with each

breath, with each posture.

Inhale in, side body stretch. Left palm comes to the mat, right fingertips reach up and

over. Stay rooted through your sit bones here. Finding a little expression and switching

to the other side. Reaching it up and over. Again, tagging a little bit of weight down

through the tops of the thighs, the sit bones. Breathe. Back to center.

Diving forward now, we'll come up to standing. Tadasana at the front of your mat. Palms together,

inhale, reach up. As we exhale, we dive forward. Soft knees here, my friends. Inhale, lift

a flat back position and exhale, soften and bow. Inhale, reach it up. Spread your fingertips,

full body experience. As we exhale, back down to the heart. Here we go again, jumping right

in. Inhale, reach it up. Exhale, dive forward, soft knees. Inhale, lift a flat back position,

long beautiful neck here, and exhale, bow.

Plant the palms and the fingertips. Step the right foot back. Runner's lunge. Peel that

left hip crease back. Shine your heart forward. Relax your jaw. Plant the palms and we step

it back. Downward-Facing Dog. Find a little bit of movement here. Begin to warm up the

body. Press into all ten knuckles, spread your fingertips wide.

Slowly, we'll shift forward to plank or I'm taking a half-plank here, which I encourage

you to do, coming to the knees, just for this first one so we can find out alignment. Long

neck, lots of integrity in the body as I slowly lower down, hugging my elbows to the side

body. Lowering the mermaid tail there, lowering the feet, we loop the shoulders and lift up.

Cobra, bhujangasana.

Curl the toes under, press into your palms, lift up. Plank position. And then draw your

navel up towards your spine, press up and out of your palms, and then we'll slowly,

slowly send it back. Downward-Facing Dog. Tops of the thighs spiral in and out towards

the back of your mat and we step the right foot up. Runner's lunge. Peeling that right

hip crease back now, shining, radiating the heart forward. Open your heart up towards

the front. And then we step that back foot up to meet the front.

Forward fold, uttanasana. Let it hang. Inhale, flat back position. Exhale, bow. Spiral the

shoulders, reach it up. Deep breath in and exhale back down to the heart. Soft knees.

Inhale, we reach it up. Exhale, up and over as we bow. Inhale, flat back position and

exhale, bow.

Plant the palms, step the right foot back. High lunge prep here, squeezing the inner

thighs together, finding your foundation and then reaching it up on a nice, juicy inhale.

We can keep the hands on the waistline here for stability. Otherwise, we're spreading

the fingertips, reaching them up, pulling the thumbs slightly back. Lengthening down

through the tailbone, finding length in the lower back here as we squeeze the inner thighs

together, and then exhale, bend the elbows. Belly comes to the top of the thigh to release,

fingertips to the mat, and we step it back to plank. Nice, strong plank here, guys. Press

up and out of the earth. Squeeze those inner thighs together. Really, spike those heels

toward the back.

And when you're ready, shifting forward, bending the elbows, Chaturanga, we lift up. Upward-Facing

Dog. And then back, Downward-Facing Dog. Pedal the feet, work it out. Find what feels good

as we lift the right leg up. Runner's lunge. Squeezing the inner thighs together, finding

that strong foundation as we inhale.

Reach up. High lunge. Press through the ball joint of that front big toe. Really extend

that back heel towards the back of the mat. Inhale in, lengthen the tailbone down, draw

the navel in. Knit the lower ribcage together. Lift the chin slightly. Exhale, bend the elbows

left to right. Open your heart.

Belly comes to the top of the thigh and we release it back down. Take a deep breath in

and step that back foot up to meet the front. Forward fold. Reaching it up, spreading the

fingertips, and on an exhale, back down. Smile. Inhale, reach it up. Exhale, enjoy this move

as you dive forward. Inhale, flat back. Exhale, bow.

Plant the palms, step or hop the feet back to your best and most beautiful plank. Draw

your navel up towards your spine, hug the inner thighs together, find movement, then

shifting forward, Chaturanga. Upward-facing dog. Draw the navel to the spine. Downward-Facing

Dog. Pedal it out.

Walk your toes into the center line and then we'll inhale, slide the right foot up. Take

a second here to turn your right toes toward the left side of the mat to drop that right

hip and then we'll step it up.

Planting the back foot this time, prepping for Warrior I. Reaching the fingertips up.

Strong foundation here. The outer edge of that back foot is so strong. Find your breath.

Then interlacing the fingertips behind the tail, we'll loop the shoulders, open the chest,

and slowly flat back here as we melt down, belly to the top of the thigh. And then we

can stay there or we can continue going down into Humble Warrior here. Breathe. Strong

foundation, lots of strength in the legs here as we breathe deep into the belly.

Pressing strong into your foundation, we rise up. Warrior I. On an exhale, bending the elbows

left to right and then releasing back down to the lunge. Planting the left palm next

to the arch of the right foot, go ahead and pivot on your back foot so you're on your

toes now, and we reach the right foot up towards the sky, moving into a nice twist here. Strong

legs still. Peeling the right hip crease back and not collapsing into that left palm. Find

integrity from the crown of the head to the tip of the tailbone and then exhale, release

it back down.

Plant the palms, step it to plank. Shifting forward, Chaturanga to Up Dog and exhale,

Downward-Facing Dog. Work it out. And then sliding the left foot up now, turning the

left toes in, leveling the hips, and stepping it up into your lunge.

Plant the back heel. Strong legs as we rise up. Virabhadrasana I, Warrior I. Lengthen

the tailbone down, tuck your pelvis, draw your navel in, and then interlace the fingertips

behind, opening up through the chest. Again, knitting that lower ribcage together, supporting

the back, and then bowing forward. We can stay here halfway or continue the journey

down. Humble Warrior. Strong, active legs here. Breathe.

Pressing into the ball joint of that front big toe, we rise up strong. Warrior I. Spread

your fingertips and exhale, release. Open heart, bending the elbows left to right.

We come back to our lunge, pivoting on the back foot. Plant the right palm. Strong, full

breath as we inhale. Open up through the left wing. Find your twist. Breathe deep into the

belly here. Nice full breaths. Keep extension through the neck so don't let the right earlobe

drip down towards your right shoulder. Keep it nice and open and spacious.

And then on an exhale, we find our release and step the back foot up to meet the front.

Follow your breath. Uttanasana. And we inhale, reach it all the way up. Full, full breath.

Exhale, back down to the heart. Soft knees. Inhale, reach it up, fingertips kiss. Exhale,

down we go. Inhale, flat back. Exhale, bow. Plant the palms.

This time, maybe hop it back to plank. Find your strong plank pose. Top of a push-up.

You can find a little movement here and then bend the elbows, loop the shoulders. You can

do Upward-Facing Dog or Cobra here. This time, I did a Cobra. Taking a little bit of rest,

always remembering to find the ease, listen to the body.

From our Downward Dog, we'll lift the right leg up and step it into our lunge. This time,

draw your palms together, lift them towards the heart. Strong legs, just like we had in

high lunge here, as we bring the elbows up and over. Outer edge of the left arm to the

outer edge of the right knee or thigh. We find extension through the spine as we press

the palms together. Keep the neck nice and long. Left heel is really spiking, reaching

toward the back edge of the mat. And then we release gently. Left fingertips to the

mat and open up through the right wing. On an exhale, back to center.

We plant the palms and step it back to plank. Shifting forward, Chaturanga. Practice. So

even if you don't know Chaturanga yet or you're working on building strength and integrity,

you can practice slowly lowering down to Up Dog or Cobra and then pressing back, Down

Dog

Here we go again. Inhale, sliding the sole of the left foot up now and stepping it forward.

Drawing the palms together at the heart, sternum to thumbs here as we press up. Strong legs.

Loop the shoulders here. Long neck. And then thinking up and over as we move into our next

twist. Peeling that left hip crease back. Outer edge of the right elbow to the outer

edge of that left thigh or knee. Press up and out of the palms here so we're not collapsing

but the torso is nice and long. And then I can stay where I'm at here or I can release

the right fingertips down and open up long through the left wing, left fingertips up

towards the sky.

And then on an exhale, melting it back to my lunge and rocking that back foot up to

meet the front. Uttanasana, Forward Fold. Inhale, lift a flat back here. Exhale, bow.

Bring the feet in together.

Come into a nice, deep squat. Palms together at the heart, sternum to thumbs. Inhale, elbows

go up and over, outer edge of the left elbow to the outer edge of the right knee. We find

our twist here, keeping the knees together best as possible. At least that's our intention.

Nice, long neck. We can stay here or we can release the left fingertips to the ground,

open up through the right wing and then gently release back to center.

Straighten the legs. Inhale, lift a flat back. Exhale, bow. Bending the knees generously

again, we bring the palms together at the heart. Really bend your knees. Outer edge

of the right elbow now to the outer edge of that left leg. We find length in the spine

here as we move into our twist. You can take the right fist and put it into the left palm

to find space. A little leverage there. And then if you want to release right fingertips

to the mat, open up through the left wing for one last breath.

We'll meet back at center. Inhale, flat back position and exhale, forward fold. Walk the

feet out wide, as wide as your mat. Grab your elbows. Rock a little side-to-side. Knees

can be bent here. Bend your knees if you need to, as generously as you like. Then we'll

walk the fingertips out and slowly lower into a squat. If the heels come up, no problem.

Embrace that. Enjoy the yoga for the feet moment. If the feet can stay flat, then we'll

draw the palms together at the heart. Fingertips can also stay on the earth here as we breathe

in and out. Pressing the elbows into the knees, pressing the knees into the elbows, finding

that squeeze as we open the chest. Gently releasing.

Right palm in front of you, we'll open up through the left wing on a deep breath in.

I'm waving to the camera here. Hello. Keep pressing strong into your feet, tailbone lengthening

down. Follow your breath. Left palm to the center line as we inhale. Open up through

the right side. I decided to go ahead and wave to the water here. Why not? Full-body

experience as I track it back to center. Palms back together at the heart. Now stay in the

zone, follow your breath.

We're going to transition now to seated. We can loop the shoulders here, draw the knees