Strong Back Open Heart

Oh, hello, everybody. Let's flow. Shall we? We're gonna move with breath. That's a vinyasa. One breath to one move. Once we start to get warmed up, we're gonna move one breath to one move, never faster than a breath.

And, we're gonna fire up a little back body, open some front body, and maybe flip the script on that and go vice versa. So let's get rolling, shall we? Lie on to your back, please, and do a shavasana so we can get the metronome rolling, the breath Oshahi breath, victorious breath. Start to breathe here, in and out through your nose solely. You're not going to breathe through your mouth until you're back onto a Shavasana at the end of this whole show. So start to breathe in and out through your nose. Soft constriction in the back of your throat.

So you're making a sound out of your nose. You'll notice the deep, slow breath in, and a touch slower on the breath out, an extra beat on the breath out. This is gonna be as fast as we move this entire time. So keep that ujjayi breath going, and then draw your right knee into your chest, interlace your fingers, middle of your right shin, and draw your right knee towards your right arm pit. Now from here, you're going to press the back of your left heel down into the mat just enough to fire up your left butt cheek.

So it kind of pops on. You don't have to crush the mat or anything. Just kind of push it down a little bit. And the right knee draws toward the right armpit. You're breathing slow through your nose, And if you're so compelled, you might make some little motions with your right knee, some circles or whatevs, whatever works for you, move it around.

Might pull it away from you a bit. Draw it a bit closer with an exhale. Still even here connecting breath in motion. And speaking of that, take a big breath in and straighten your right leg next to your left. Inhale. Breath, I'll draw your left knee in, interlace your fingers middle of your left shin. Now mind you, you probably just put your fingers top of your left shin.

There's a chance you did. Can you slide it down to the middle and draw the left knee toward left shoulder? Because the devil's in the details. Top of the left shin, you're kind of putting bone on bone, middle of the left shin, drawing the femur head out of the acetabulum, press your right heel down, dot, dot, making more space. Breathe. I might put some circles into that left knee. Details details.

So I got the details. You concentrate on being aware and breathing. So for the next forty five seconds or so. Every time you breathe in, both legs will be straight. So breathe in straighten your left leg next to your right.

Breath out, draw your right knee in, interlace middle of the shin. Breathe in straighten your right leg next to your left. Every time you breathe in, both little straight, left knee in, breathe out. This is scaffold one. Breathe in. Both legs are straight.

Breath out right knee comes in. Now, scaffled too, lift your shoulder blades off the mat. Keep them there. Breathe in. Both legs are straight. Breath out left knee and shoulder blades still off the mat. Breathe in, straighten your left leg, hover it six inches off the mat, breath out right knee in.

Next scaffold up is here. Breathe in, both legs are straight, arms float next to the body, breath out left knee in, devils in the details. Breathe in, legs are straight, arms float. Breath out right knee in, everything's important. Breathe in straight legs, arms, decides, breath out left knee in, everything's important because it's in the moment, it's in the present, breath in, straighten both legs, arms, decides, breath out right knee in, nothing matters because that has to do with the past.

Breathe in, straighten both legs, arms overhead, neck scaffold, breath out, left knee ins, hug the air out. Breathe in, legs straight, arms over, breath out right knee in empty lungs completely. Breathe in, straight legs, arms over, breath out, left knee, and lie back. Both knees to chest. Keep your knees bent, put your feet on the mat, inner hip distance.

So you can almost tickle the back of your heels with your fingertips in that neighborhood ish. Reach your hands up over your head so we just fired the front body. Now let's open it. Take a breath in, press your upper thighs up to the sky. Your hips will come along for the red. Breath out, round your spine to the mat, bring your arms to your sides.

That's the whole flow, end to out. Inhale, hips up, arms up overhead, breath in, breath out, unwind the spine from upper to lower, lower down. Breathe in, hips up, Press the center of your heels through the mat, dig them down. Breathe out, unwind, slow, empty your lungs. We're gonna go two more like that. Breathe in, send it up, hips up, root the mounds of your big toes as well.

Breath out, lower down, devils in the details, one breath. Breathe in, send your hips up, arms over. Breath out, round it down, slow. Once you make it down, roll over onto your side, come up to all four's hands and knees. Once you make it up here, your knees are inner hip distance, outer hip, whatever's comfortable to you.

Take a big breath in, because it is a flow. Breath out, sit back into child's pose, sweep your arms back, calm, face, up. Now, we're gonna flow from your knees. Take a deep breath in, sweep your arms up, lift your hips up over your knees, lengthen up. Breath out child's pose, fold gently tap your forehead to the mat.

Inhale, hips up over knees, tailbone, suddenly gonna round towards your knees, breath out, fold again child's pose. Breathe in hips up, arms up over. Breath out child's pose. Slow. Let's do one more. Breathe in. Take it up.

Now from here, breath out hands top of your butt cheeks, heels of your hands top of your butt cheeks curl under your toes from behind here. Hips over knees, big inhale, lift your collar bones up, breath out, roll your chest back, camel pose, hug your elbows towards each other. So inner elbows kinda magnetize towards one another. And now breath in motion, subtlety, breathe in, lift your collarbones up a bit. Breath out, you might roll them back, hug your elbows together.

Inhale, lengthen up a touch. Breath out, hug your elbows together. Breathe in, come back up, shoulders over hips, breath out arms to sides, inhale arms up, get tall, breath out, child's pose, come down. One breath, one move. Reach your hands out in front of you.

Press your palms into the floor with an inhale come up to all fours table top. Breath out, lower your chest top of the mat. Slow. Now, Keith, what we're gonna do today, check out my hands. My hands are under my elbows, not my shoulders. Keep your hands under your elbows.

Breathe in, baby cobra, lift your heart up without pushing the mat down. Breathe out lower your chest to the floor, we're calling this the ground floor. This is the shorthand for this pose, right here. Breathe in, baby cobra, lift your heart. Breath out lower your chest.

You're on the Ground floor. Lakes are still turned on, please. Breath in, baby cobra lift. Breath out ground floor lower. Do one more lift. Inhale, baby cobra.

Child's pose, breath out, go back. Inhale, come forward to all fours. One breath, breath out lower your chest top of the mat, one move, elbows over wrist, check, breathe in baby cobra, lift, breath out ground floor. A little microflow here. Get a little fold in.

One breath. Inhale. All fours tabletop. Breath out. Lower your chest to the mat. Ground floor. Breathe in, baby cobra, listen close, breath out, hover your inner knees, your inner thighs off the mat, float them up. Only thing on the mat really is your pelvis, your belly, and your hands now floats your hands in place a millimeter off the mat under your elbows.

Everything is floating here. Yes. So we're going to use this as our shorthand, inhale, float. This is the pose. Breath out ground floor. You're on your belly. Inhale, float.

Everything comes up in place. Breath out ground floor. Inhale, float. Come up again. Hands float under elbows. Breath out ground floor, cobra, breathe in, lift your heart, shoulders down your back, down dog, breath out, take it back.

It's about time with the down dog. Take a deep breath in through your nose. Breathe out. Walk your hands to the back of the mat full. Take a breath in, come halfway up hands to legs, shoulders in line with hips. Breathe out fold, Autanasana.

Breathe in, stand up, reach to the sky, big in breath, exhale hands to heart. One breath, one move, inhale, sweep your arms up. Breathe out fold forward, plank pose, inhale, walk out. Now, from here, chaturanga, breath out if you're ready for it halfway down. Up dog, breathe in, come up one breath, one move.

Breath out down dog, roll back one breath, one move. Breathe in, heels high, look between your hands, breathe out, bend your knees, walk your feet up top of the mat, Inhale, come halfway up, lengthen your chest forward, breath out fold, left foot back, left knee to the mat. Inhale on your nails and arms up. Draw your belly back, breathe out. Inhale, arms up and back, open front body, breath out chaturanga, step back, lower, slow.

Breathe in, up dog, come up high with your collar bones. Breath out down dog, take it back. Inhale, left leg up, three legged dog. Breath out left foot, left thumb, right knee settles to the mat. Inhale, longitudinal sweep up, breath out hands to mat, right foot up, fold, every transition important, halfway up, breathe in.

None of them matter. Breathe out full forward. Stand up, breathe in, reach up, breath out hands to heart, inhale arms up, one breath, fill up, breath out fold, one move. Breathe in halfway up, lengthen your spine. Breathe out right foot back, right knee down.

Inhale, long and take it up. Your breath out secures the belly back. Inhale, heart up and back. Breath out chaturanga, step back, lower, slow with control, breathe in, up doggers, get your heart up, pull your feet forward. Breath out down dog belly in, butt knuckles up.

That's your sits bones. Taking inhale, right leg high. Breath out step to right thumb, left knee sets on the mat. Inhale, anjaneyasana open the front body again, breath out hands to mat, left foot up fold or tenasana. Inhale halfway up. Chaturanga, step back lower, breathe out.

Breathe in, up dog. Come up. Breath out down dog. Roll back. Big breath in in that down dog, a juicy breath in.

Breath out. Walk your hands to the back of the mat, fold at the back. Inhale, utkatasana, bend your knees, sit back into your heels, breath out straight legs, hands to hard. Inhale, utkatasana, sit down and back. Breathe out fold forward, inhale plank pose, walk out, ground floor, breath out, lower all the way down. Let's use some shorthand.

Breathe in, float. Everything is coming up in place. Now breathe out, sweep your arms back, palms face down. Everything's still floating. Breathe in, float hands under elbows.

Breath out cactus your arms up to the sides. Breathe in, float hands under elbows, inner thighs still lifting. Breath out, sweep your arms back. Breathe in, float hands under elbows. Breath out cactus your arms up to the sides.

Breat in, float them under your elbows again, ground floor, breath out lower. Inhale cobra or an up dog lift. Breath out down dog. Take it back. Inhale, right leg, high, breathe out step to right thumb, left knee to the floor, breath in, Anjanae Austin to take it up, open front body, breath out down dog, step back.

Inhale left leg up, breath out step to left thumb, right knee on the mat, inhale, anginae Austin to reach up, breath out step back down dog, constantly opening that front body, inhale, heels high, look between your hands, breath out, bend your knees, float or step your feet up top. Toast touch, please, put one inch between your heels. Breathe in, utkatasana, bend your knees reach up. Why one inch, breathe out fold forward because everything's important. Halfway up, breathe in, lengthen, chaturanga exhale, lower.

Up dog, breathe in, lift your collar bones forward and up, breath out down dog, inhale right leg up, breath out step to right thumb, roll to your inner left foot, breath in, warrior one, come up high, breath out chaturanga, float your right foot if you want to turn up to volume a bit. Breathe in up dog, lift. Breath out down dog, one breath, one move, inhale, left leg high, breath out step to left thumb, back heel spins down. Inhale first warrior. You're coming up.

Breath out chaturanga, float your left foot. Inhale upward dog, lift. Breathe out, down dog, roll back. Give it a few slow, ujjayi breaths here. Your sits bones, your ischium tuberosity, whatever you wanna call it, I call them butt knuckles because it's funnier.

Put your butt knuckles to the sky if your hamstrings are cool with it. If not, you roll them down a touch. Now, breathe in, lift your heels, look between your hands, Breath out, bend your knees, put your feet between your hands. Breath in, utkatasana, a powerful pose. Breath out straight legs, hands to heart, one breath, one move, inhale utkatasana, a powerful pose.

Breathe out full forward. Halfway up, inhale lengthen out, breath out, left foot way back. Breathe in crescent lunge, reach up to the sky like you're getting a big bar above your head. When you breathe out, pull down the bar, bend your left knee toward the floor, belly back. Inhale crescent lunge reach up with a breath out runner's lunge heart forward Can you now puff up your lower back, secure the belly in the low back?

Back body powered up, check, breathe in, crescent, reach up, get the bar, breath out, pull down, bend your left knee toward the mat, front body opening up. Check, inhale crescent, get the bar, breath out runners lunge, sweep back, back body, inhale crescent, reach up, get the bar, breath out left knee down, left knee down, left knee's on the mat. Inhale, long enough in a heart up, breath out hands to mat, rock back on your back foot, step it up top and fold. Inhale halfway up. Breath out right foot way back. Breathe in, crescent lunge, reach up, get the bar.

Breath out, pull it down, bend your right knee toward the floor, ribs in. Breathe in, reach up crescent, breath out, runner's lunge forward, Vanna Arasen, puff up your low back, yet lift your upper chest. Inhale, crescent, reach up and get the bar. Breath out, pull it down, bend your right knee toward the floor. It hovers, inhale crescent, breath out runners lunge, moving slow, not like nor dislike, just motion, breathe in, crescent, reach up, get the bar. Breath out, right knee down, right knee down, right knee on the mat, inhale, anginae, reach up.

Breath out hands to mat, rock back, spring it up and fold. Inhale halfway up. Breathe out fold forward. Inhale. Stand up. Reach to the sky.

Breath in. Breath out. Drop your left hand next to your body. Left palm faces out. Now, breathe in, pick up your inner left foot with your left hand, breath out, dancer's pose, kick back into your left hand. The belly is still lifting in and up.

Breathe slow. Think up. Now, if this is tweaking your low back a bit, it doesn't feel right. Check it out. Lower your right arm down. It's gonna take some compression out of the low spine. But if you can take it up and it feels cool, take it up.

Can you lower your outer left hip a millimeter? Big in breath. Breath out mountain pose, release it, inhale, sweep your arms up, breath out, drop your right hand. Breathe in, pick up your inner right foot right hand. Breath out, dancer's pose, kick back into your right hand.

Now a tight quad or so as is gonna wanna make your right hip lift. You wanna keep your right knee straight back instead of lifting out to the sides, doesn't matter if it's here, here, here, straight back, breathe. How present can you be from the bottom of your left foot to the crown of your head I take that back to your middle finger tip of the left hand. Take a deep in breath. Breath out mountain pose, always connecting with breath.

Inhale arms up. Breathe out full, forward. Inhale halfway up lengthen your spine forward. Chaturanga, exhale to lower. Breathe in up dog.

Come up. Bress out down dog, roll back. Now let's get into the back body again. Breathe in, plank pose, ripple forward. Just put some short hand into it, breath out, ground floor.

Breathe in, float, everything comes up, breath out, sweep your arms back. Everything's still floating. Breathe in, float your hands under your elbows again. Now, breath out cactus your arms or superman them forward full expression. Breathe in, float hands under elbows. Breath out sweep them back, lifting the back of your ears up. Inhale, float hands under elbows.

Breath out supermanum or cactus thumbs up pinkies down. Breathe in, float hands under elbows. Ground floor exhale. Inhale up dog or a cobra pose. You make the call.

Breath out down dog, roll back. Lower your knees to the mat guys. Come down. Now from here, hands and knees, extend your left leg, back balls to the left foot on the mat, breathe in. Now, when you breathe out, pivot to your inner left foot, check out my right shin.

Pivot your right shin behind you like a kickstand. Left leg floats up, hip, heights, left hand up, pointing tailbone to left heel. Take it in, breath. When you breathe out, bend your left knee, reach back left hand. Grab your I grab outer left ankle.

You can grab inner, whatever works best for your shoulder. Breathe in. When you breathe out, kick back into your left hand. Modified Chapasana, a little deeper, your head might drop back, metacarpals, the front of the right hand, the knuckles press into the mat, press your right bicep forward. Without rubber banding that left leg, breathe in, send your left leg back, left arm up, breath out tabletop, hands and knees. Inhale, extend your right leg back.

Breath out, roll to the inner right foot as you pivot the left shin behind. Right leg hip height, inhale, right hand up. When you breathe out, point your tailbone to your right heel. Now, bend your right knee, reach back right hand, scoop up your right ankle, breathe in, breath out, kick back into your right hand, slow through the breath. I like to put flexion, dorsey flexion in my right foot, unpointed, You do you though.

Open up front body. Head my drop back. Now, breathe in right leg long, hip height, right hand up, breath out tabletop shins behind. Curl under your toes. Breathe in. Breath out downward facing dog.

So that was modified. Now we're gonna work without a net. Breathe in, right leg high. Breath out, step to right thumb, look forward, breathe in, left knee up, hip height, hands up, breath out, toppling tree, send your left leg back, sweep your arms back. Same deal as before, can you puff up the low back?

Breat slow. Now, from here, right hand swings below the right shoulder like a plumb line, left hand up, artich and dross and half moon pose. You stay put or start to bend your left knee, reach back, left hand, grab your left ankle, kick back Artichandra Chapassen sugarcane, breathe slow. Let your heart roll open. Now, without rubber banding, breath in, left leg back half moon.

Breath outstanding splits hands to the mat. Inhale, lengthen your heart forward. Breath out, bend your right knee, step the left foot way back, step your right foot back down dog. Big inhale, left leg high. Breath out step to left thumb, left foot, look forward with your eyeballs, breath in, right knee up, hip height hands up.

Now, your breath out, bada Deghastin, send your right heel back toppling tree. This pose makes your low back wanna dump. Can you lift it in and up? Safety first people. Left hand swings underneath the left shoulder, right hand up, stack your right hip on top of your left, arch and dresden.

From here, bend your right knee, reach back right hand. You might need to bend your left knee to get hold of it. Cool. And then kick back into your right hand. Open the front right hip or to chandra Chapasen. Anybody who tells you yoga's graceful is trying to sell you yoga.

I'm a stay with it and breathe because that's the whole deal. Everything's important even when you fall, especially when you fall. Breathe in, right leg back, half moon. Breath outstanding splits. Inhale lengthen your heart forward.

Breath out, bend your left knee, step the balls of the right foot back, left foot back down dog, one breath, one move, breath in, plank, come forward, breathe out lower to your belly, slow. Right ear to the back, look left, cactus your arms out to the sides. Elbows a little further forward than shoulders. Bend your left knee. Breathe out. Step your left foot behind you.

Roll onto your right side. I like to take my left hand, put it in front of my face. It helps you on the right side a bit more. Few breaths right here. He breathing slow.

Press your right palm real gentle into the floor in about 2% of your energy attempt to pull the floor under your chest. Just a bit. One more big inhale. Breath out, roll back down onto your belly. Make sure that left elbow is a little further forward than the shoulder joint, left ear to the mat, bend your right knee breathe in.

Breat out, step your right foot behind you to the left. Now, if that's too much on your left pec, you can stack your knees instead. The more your right knee is pointing straight up, the deeper on that left pec your chest muscle. Uja e breath, staying slow through your nose. 2% energy, press your left palm into the mat, and attempt to pull it towards your chest.

Big inhale. Breath out, roll back down onto your belly, use the momentum of that roll just to roll onto your back from there. Feed to the mat, please scoot your hips two inches right, extend your left leg long, right knee and breathe in. Breath out, take a twist now. Turn your lungs to the right, your right arm to the right.

Give this a couple breaths. Done a lot of front back. Haven't really done any lateral twist. Give this another breath in and out. Roll back onto your hips, slow, feet to the mat, hips to center, hips left, right leg long, left knee in, breathe in, Got it over to the alright.

Turn your nose left. Oh, that's nice. Left shoulder blade on the mat, two more breaths in and out slow. Slow, roll back onto your hips, feet to the mat, knees to chest, breathe in, Shavasana, exhale let it go. Let go with the breath.

No more tension. No more nothing. Soften your inner lips, your jaw, relax it all. Staying that Shivasan as long as you can, I say? I thank you all so much for sharing your practice with me. Thank you for your heart, your trust, thank you for your courage.