Let's Twist Again

Hello, everybody. Hey, my name is Dalton, and we're gonna flow today. And what that is, we're gonna flow. We're gonna breathe and move. That's the whole deal.

Avayasa translated in the yoga world is connecting breath to motion. So eventually, we're gonna move one breath to one move, but never fast just frequently. Right? So we're not gonna do anything unless it's connected to a breath. And I was gonna tell you what we're gonna do today, but I'm not because we wanna stay as present as possible. So let's get rolling. Shall we? First off, take a seat just like I'm doing or whatever's comfortable to you, and we're gonna start the breath, the ujjayi breath. Right? It's a victorious breath.

So start to breathe in and out through your nose. And on the exhales, you're gonna say like, there's a constriction in the back of your throat. So you can hear it in your ears. And when you breathe in, it's like saying the silent word so. So I'll shut up and you do that. I'll do it with you.

You're saying, ah, through your nose. This is going to be the metronome to motion. Every breath is going to be connected. Every motion's going to be connected to one of those breaths. So let's get cooking.

So from your comfortable seat, do what I'm doing. Sit back. Take your feet as wide as the mat, let your knees rest in towards each other. I'm leaning back on my hands here. Take a deep inhale through your nose. Fill up.

When you breathe out, let your knees fall over to the left. Tip them over and put a little pressure into your knees here, almost enough that your butt almost lifts up off the mat. So you feel this left hip kind of fire up and then breathe in and come back up to center with your knees. And then breathe out, let them fall to the right. That's the whole deal. Press your knees into the mat. Now, if your knees don't go to the mat, big whoop, just press them down with a little bit of pressure. So we're gonna go between these three shapes, connecting breath to motion, real fundamental.

So, breathe in, bring your knees up, breath out, press your knees down to the left. Inhale, knees come up, one breath, exhale, they go down to the right, press your knees into the floor or toward it. Breathe in, come up to center, breath out, go to the left, push them down. Breathe in up to center. Breath out to the right.

Now we're gonna tack on here. Breathe in, come up to center. Breath out. Take him to the left. Walk your heart around to the back of the mat and take a dive to the back, a gentle twist here. Now, you'll feel your left thigh on the mat from knee to hip. Press that down into the floor so you feel your left butt cheek fire up a bit.

And now inhale, come back up to center. Everything's through center with the breath in, breath out, go to the right, walk your heart to the back of the mat, gentle twist back here. Press your right thigh down into the mat. You'll feel that butt cheek kinda pop on. And then breathe in, come back up to center.

There's your inhale, breath out, go to the left, take a dive to the back of the mat. Oh, that's a good one. Breathe in, come up to center, breath in motion, breath out, go to the right, real slow, take a dive. Do a couple more. Breathe in up to center. Now to deepen the twist, breath out, go left, dive more to the middle of the mat to deepen the twist over to the left.

Breathe in, come up to center, one breath in. Breath out, go to the right, dive more to the middle than that to deepen the twist. Let's do one more each breathe in. Come up. Breath out, go to the left.

Take a dive. Breathe in, come up to center, one inhale, breath out, go to the right. Now check it out, inhale, come up to center, turn your toes out, heels in, breath out melasana hands to heart, come up to a squat. Elbows inside inner knees. Is it cool to pull a Malasana this early in a class? No, but we're gonna do it anyway.

You might need to sit up on blocks right here. Molasana, the godfather of all great poses. Take a big inhale, put your palms on the mat. When you breathe out, press your butt up and back, your bootstrapping in here. Take a look at your screen for a second. You're not coming up to fingertips.

You're rooting to palms. Doesn't matter how straight your legs get. Take an inhale, now lower your butt, breathe in. Get your butt down. Breathe out. Bootstrap your butt up.

Repeat that. Breathe in. Lower your butt. One breath, exhale hips up and back. One move. Breathe in, hips down.

Empty your lungs, hips up. Do one more like that. Inhale lower your butt. Breath out hips up. Now, heel toe your feet to hip distance here in parallel. Take an inhale. Come halfway up, hands to shins. Can you get your heart as high as your hips?

Breath out plank pose, step back top of a pushup. Put your knees on the mat. Breathe in. Exhale lower your chest top of the mat slow. Breathe in, baby cobra, lift your heart without pushing the mat down.

Breathe out child's pose. Go back. Now take an inhale, come up to all fours, one breath in, tabletop, breath out, lower your chest top of the mat, elbows over hands, breathe in, baby cobra, lift your heart, fire up your legs, breath out child's pose. Go back. Inhale all fours.

Here's your breath in. Keep going forward. Breathe out, lower your chest top of the mat. Now a little higher here. Breathe in cobra pose.

Lift your heart. Little pressure in your hands now, child's pose. Go back. Breathe in. Come forward to all fours. Now check this out. When you breathe out, start to bear roll.

Move around. Kinda omnidirectional here. You got four points of contact. You got two knees and two hands static. Everything else moves around it, move the goo. And now take a big breath in, come up to all fours, curl under your toes, breath out down dog, take it back.

Now, I'm a big proponent of the first down dog of the day. Is you do you? I'm not inside your skin, but what do you need to adjust in your down dog? I do this pedal out deal. Bend one knee, press the other heel down and then switch it, and then get real yogic about it and breathe in, breath out switch it because you're connecting breath to motion. And then breathe in, lift both heels high, look to the top of the mat, breath out, bend your knees, walk your feet up top, fold, Autanasana. Inhale, come halfway up hands to legs, lengthen forward, breath out plank pose, step back top of a pushup. Now, you're gonna adduct in your plank pose here, which means you're gonna isometrically, so you're gonna pull feet forward and hands back. The belly's gonna have to tone.

Breathe in. Pull feet to hands against the mat. Breath out, walk your hands to the back of the mat and fold, Autanasana. Feed hip distance, breathe in utkatasan, powerful pose, bend your knees, reach up, breath out straight legs, hands to heart. Moving with breath, inhale, utkatasana, breathe out full forward, breathe in, plank pose, walk out top of a push up, Breath out knees to the mat lower your chest. Slow, cobra pose, lift your heart, shoulder blades down your back, breath out, down dog, roll back.

One breath, one move. So breathe in and down dog. Breath out, walk your hands to the back of the mat, fold at the back. Inhale, utkatasana, powerful pose, reach up, breath out straight legs, hands to heart, one breath, one move, breathe in, utkatasana. Breathe out fold.

That's an awesome. Inhale plank pose. Now, you make the call here. Breath out chaturanga, if you're ready halfway down or back to your belly. Inhale, up dog, or a cobra pose, you call it. Breath out down dog, roll back.

Find your breath. Now feeling, right, sensing. You don't need your eyeballs. Can you press the metacarpal? That is the knuckles of your palms where the fingers meet the palm down into the mat, where the forearm is inserting into the heel of the hand, make it a bit lighter. Now, breathe in. Breath out, walk your hands to the back of the mat, fold at the back, bring your big toes together to touch, put one inch between your heels.

Now, breathe in, utkatasana, bend your knees, reach up. When you breathe out, shift the weight back into your heels, slow your breath. Now, much like on the mat in life, We don't get to choose what is happening, but we get to choose how we are and what is happening. How present can you be in this moment? Take a deep breath in, lower your butt a touch further.

Breathe out full forward. Inhale, come halfway up hands to legs. Breathe out full forward. Crown ahead to toes. Inhale utkatasana, bend your knees, reach up.

Now with the breath out, hands to heart, twist to right, left elbow to right thigh. Now, what's going to happen here? Your body is going to go to the point of greatest ease, which means your left knee is going to want to pop forward. Counter that, take a breath in, pull your left inner thigh back a bit. When you breathe out, press your left elbow into your right thigh and twist. I enjoy an opening here. Maybe you open this up, left hand down, right one up, twist.

Tiny backbend, take it right here. Now, inhale, stand up, reach into the sky like you're getting a big bar above your head, breathe out, pull down the bar, lift up your heart to touch the bar. Inhale, utkatasana, bend your knees, arms up, breath out, twist left, right elbow left thigh. That right knee is trying to come forward. Breathe in, pull the inner right thigh back.

Breath out, turn your lungs to the sky. Waits and heals, your breath is slow, inhale. Maybe you wanna open it, breathe out right hand down, left arm up. With a big inhale, stand up, reach up, get that big bar above you. Breathe out, pull it down, pick up your heart to touch the middle of the bar.

Inhale, reach your arms up. Breathe out full forward, one breath, one move, breath in, plank pose, walk out, breath out chaturanga lower, inhale upward dog, drag your shoelaces forward. Breath out, down dog, roll back one breath, one move, breathe in, right leg high, three legged dog, breath out right knee to right armpit. Can you get skin on skin? Breathe in, right leg back, three legged.

Do it again, breath out, right knee, right arm pit. Inhale, fly your right leg back, step to your right pinky and breathe out right foot. Now, this next little sequence, You could do with the left knee on the mat if you need to scaffold down, right? But if it's not on the mat, press that bad boy up. Breathe in, pull your heart forward.

Breath out, bend your arms, dive your chest inside your right thigh. Listen close. Breathe in, right arm up to the sky, turn your heart up to the right. Breath out right hand inside your foot, dive your heart. Inhale, right hand up, twist, breath out, right hand down, lower, inhale, right arm up, twist.

Breath out right hand down, lower. Now, straighten both arms inhale. With your breath out, step your left foot to your left pinky, toes out, heels in, butt down, melasana, breathe. With an inhale, can you lift your collar bones up? Breathe out full forward. He'll tell your feet hip distance.

Take an inhale. Come halfway up. Breath out chaturanga, lower slow. One breath, one move. Inhale up dog. Come up. Breath out down dog.

Roll back. It's not about what you're doing, what is happening. Moment to moment, it's about how you are doing it. Most of the time, all the time, really, you don't control it. You control how.

So how deliberate and how present can you be in your body? In this moment, right, breathe in, left leg up now. Breath out left knee left armpit. It's about how not what? Inhale, fly your left leg back. Breath out left knee left arm pit.

Inhale, fly it back. Breath out, step to left pinky, left foot. Like I said before, your right knee could come down. If not, no middle ground, right? Press it up. Breathe in, heart forward.

Draw it forward. Breath out bend your arms. Now, breathe in, left hand up, turn your heart up to the left. Breath out dive left hand inside your left foot. Inhale, left arm up, twist, turn your heart up.

Breath out, dive, slow through the exhale. Do it again. Breathe in. Go up. Twist out. Left hand down. Dive. Now straighten your arms and breathe in.

Breath out, right foot to right pinky, toes out, heels in, hands to heart. Breatves slow. Once again, it's not the circumstance. It's not the shape. How can you breathe right now? How discipline can you make the breath?

I like to put a little sway in this melasana because motion's medicine. Yes? Take a big inhale. Breathe out full forward. He'll tow your toes to touch, please. One inch between the heels, breath in, utkatasen, powerful pose. Breathe out full forward.

Inhale halfway up Artotenasen, one exhale chaturanga, lower slow, drawing the crown of the head forward. Breathe in, up dog, pull your shoelaces forward. Breath out down dog roll back. Inhale, right leg high, three legged, step to your right thumb and breathe out, spin to your inner left foot behind you, breathe in, warrior one, reach your arms up. Breath out chaturanga, float your right foot if you wanna party a little bit.

Inhale up dog, come up. Brass out, down dog. One breath, one move. Breathe in. Left leg up. Breath out step to left thumb, roll to the inner right foot.

First warrior, inhale. Come up. Breath out chaturanga. Left foot might be airborne. Breathe in, up dog.

Come up. Breath out down dog. Roll back. Front of the hand heavy like you practiced earlier, the metacarpal. Rear the hand light.

Three slow. Now inhale, right leg up, three legged dog, step to right thumb, breathe out, soften your left knee to the floor. Breathe in, Ajanae Austin to come up. Now, when you breathe out, cinch the belly back, adduct again, hug right heel to left knee. If you can see my left knee right here, I'm exaggerate it.

Pull it towards your right heel, kick your back foot down. Fundamentals covered every time, discipline is freedom. Now, inhale, heart up and back, open front body, breath out hands to heart, twist right, left elbow, right thigh. You're gonna abduct here. This left elbow presses down into your right thigh.

You're gonna abduct right thigh presses out into left elbow, twist. How's your breath? Super great. Yes? Inhale, anginaus sweep up. Breath out chaturanga. Right foot might hover again.

Inhale up dog. One breath, one move. Breath out downward facing dog. Inhale, left leg high, one breath. Breath out step to left thumb, settle your right knee to the floor. Inhale on Janesh, and then come up.

Breath out, belly in. So right below your naval, Odiata banda, right above your waist band most likely draws in, hug, right knee to left heel. Back foot's kicking down, just a skosh, a little bit bigger than a dash. Now, breathe in, lift your heart up and back, open, breath out hands to heart, twist left, right elbow left thigh. To your capacity of abducting, press your right elbow down, press your left thigh out.

Once again, it's not about what you're doing. How are you doing it? Are you present? Are you focused? Not focused?

Aware? Focus is too pointed, isn't it? Breath in, arjanis and arms up and back? Breath out Chaturanga, left foot hovers. Breathe in upward dog, come up slow. Breath out down dog, roll back, rinse and repeat, Breat in, right leg high.

Breath out step to right thumb, left knee down. Breathe in, arjanee Austin to reach up. Breath out hands to heart, twist right again, left elbow, right thigh. Now, you stay put. If you want to scaffold up and deepen a bit, curl under your back toes and breathe in, breath out, power up your left leg. Once again, either left knee's on the mat or it is up up.

Now, adduct, hug your feet together here, abduct, press your left elbow down, your right thigh out. You might want to deepen the twist, left hand down, right arm up. Take a big inhale. The breath out is a chaturanga, right foot hovers. Breathe in, up dog.

Come up. Breath out down dog. Go back. Breathe in, left leg up, never moving fast, breath out step to left thumb, right knee down, just moving frequently, breathe in, Anjanae Austin to come up, Breath out hands to heart, twist left. Right elbow abducts, left thigh abducts, find the middle.

Curl under your back toes, breathe in. If you so choose, breath out power up your right thigh. Now can you lift your lungs just a little higher, inner right thigh a little higher? Take an inhale, if you want to get a little deeper, Open it. Left hand, that's like the rock star of the pose, right? Easy. Can you reach the right hand down?

With just as much intention as the left. Breathe in. The breath out is Chaturanga, left foot hovers. Up dog, breathe in, come up, breath out, down dog, roll back. Now, from this dog, take another big inhale, right leg high, breath out step to your right thumb, right foot.

Now, from here, pop your left foot up, let's say like two feet. Now, once it lands, pop at six inches to the left, roll to your inner left foot. So if I'm standing on the face of a clock right now, my right foot's at twelve, my left foot's like at 11:10 ish. None of this nine nonsense. Forward. The mound of the right big toe, this is the metatarsal now.

We're the toes inserting. There's your anchor. Can you press that down? And then adduct. Toll your inner right thigh up.

Now mind you, this two foot pop up was a benchmark. Tighter hamstrings, check it out. You're gonna close your stance more. You could also use blocks to bring the floor up to you, but you're not this guy. So if you're here, Get here. It's about the drawing in and up.

Breathe slow. If you wanna deepen this, you walk your hands back. How's that ujjayi breath he asked rhetorically? You're rocking it. Yes? Now, bend your right knee a lot and breathe in. Breath out step your left foot up parallel to the right, halfway up, breathe in.

Chaturanga, breath out, rinse it out, lower slow. Remember, we're never moving fast, up dog, breathe in, come up, all connected to breath. Breath out down dog roll by. Inhale left leg high. Breath out step to left thumb. Same deal. You're gonna pop your right foot up.

I go like two feet and six inches right, tighter hamstrings. You're gonna pop that thing up. Four feet, five feet. That's a terrible, and it's not five feet. Spend your inner right foot metatarsal where the big toe is rooting.

It's a really good fundamental just to find this at first, root it down. Pulling the left inner thigh in and up. If you want to get fancy with it, you're attempting to make the left heel a little lighter, attempting to pull it off the mat just a hair. Walk your hands back for depth. Close your stance to ease off a bit.

It's not about what? How present are you in it? How sincere are you with your motion? Inhale, bend your left knee a lot, breath out, step your right foot up and fold, halfway up inhale lengthen, chaturanga, breath out, one breath, one move. Inhale up dog. Come up.

Breath out down dog. Roll back. Breathe in right leg high. Breath out step to your right thumb. Look forward.

With one inhale, left knee up, hip, height hands up with your breath out right hand, top of your left shin, left hand, left hip. Now, inhale, When you breathe out, turn your heart to the left. Maybe you reach your left hand back and breathe. Press the top of your right thigh bone back and breathe easy through your nose. Now, if you want to deepen this a bit, look forward again, right peace fingers, grab your left big toe, kick your left heel forward, left hand, back, twist, and breathe.

Right thigh presses back. If any knee is bent, it's your left, not your right. Take a deep inhale. Listen close. When you breathe out windmill, your left hand up, your left thigh back, right hand, right hip.

Inhale heart forward. Breath out, now turn your heart up to the right, or pervert to Artichendrasen. Breathes slow. If you want a scaffold up just to touch, if you're on your left hand, get on two fingertips, middle and index. You want to party a bit more, float your left hand off the mat two inches and twist.

Take an inhale, breath, outstanding, splits hands to the mat. Left foot next to right, Autanasen fold. Breathe in, come halfway up. Chaturanga exhale lower. Up dog, breathe in, lift.

Breath out down, roll back. Inhale, left leg up one breath. Breath out step to left thumb. Look forward. Inhale right knee up hip height hands up.

Breath out, left hand, right shin, right hand, right hip, inhale. Breathe out. Turn your lungs to the right. Power up your left leg. You might reach your right hand back. Ojai, slow through the nose.

To deepen, left peace fingers, hook your right, big toe, extend your right heel forward, retwist press your left thigh back. Can you roll the skin of your outer right thigh down just a hair as you breathe in deep, breath out right hand up right leg back, left hand, left hip, right hands on the mat, inhale heart forward, breath out, turn your lungs to the left, left hand up, scaffled one, scaffold two, you might be on index in middle of the right hand. Three, you might float the right hand and twist. And we'll find that. Breathe in.

Breath outstanding splits, hands to the mat, right foot next to left fold, halfway up, breathe in. Chaturanga exhale, rinse it out. One breath, one move. So wait for the inhale, up dog. Come up.

Breath out down dog. Take a big breath in, breath out knees to the mat once they touch down, roll onto your back real slow. When you made it to your back, feet to the floor, cross your left shin over your right thigh like the number four, left hand through. You can interlace behind your right hamstrings or your right shin. Flex your left foot.

Breathe in. Breath out. Pulling your right knee to right shoulder. Take another inhale, lengthen your low back, breath out right knee, right shoulder, stretch your left hip. One more breath in, breath out, draw it in just a touch. Now, slowly release that, put your right foot on the mat, extend your left leg, hips to the right a couple inches, right knee in, breathe in, breath out, twist your right leg to the left.

Turn your nose and right arm to the right. Big inhale, kick your left heel away from you fire up that leg, breath out, turn your belly to the sky. Two more cycles like that. Little twist with the breath out, or you can just keep it soft. Now with your next breath in, roll back onto your hips, feet to the floor, hips to center, right leg over your left, right hand through interlaced behind the left leg, breathe in.

Breath out, left knee to left shoulder as you flex this right foot, unpointed. Another inhale lengthen your low back a bit. Breath out, left knee in a touch more. If that feels alright, another breath in, shoulders down, breath out, pull your left knee to left shoulder. Let it go, left foot on the mat, right leg long, hips to the left a bit, left knee in, inhale, exhale.

Twisted over to the right, left arm reaches left. Big inhale, kick your right heel away from you, slow it down, breath out, turn your belly to the sky. One more big breath in. Gentle twist, breathe out. Slowly, roll back onto your hips, feet to the mat, knees to chest, give it a squeeze, inhale.

Shavasana sigh out of your mouth, let it go. Let go with the breath. No more ujjayi. No more tension. Soften your jaw, let gravity draw you into the mat.

And you stay put in that Shivasan as long as you need, as long as you can. I thank you guys all so much for sharing your practice with me. Thank you for your heart, your discipline. Thank you for your courage.