Hips & Twists

Hello everybody? Let's play a game, shall we? Because yoga is a game. It's it's all play. So don't worry about if something gets intense, just play the game.

It's motion and breath, and we're just gonna move your bod and breathe. Real simple, real easy. So let's get into it. Right? It's breath and motion So first off, let's get into the first pose. Take a seat on your mat, take your feet as wide as the mat, let your knees rest in. Just kick it back on your hands like I'm doing right here. And we're just gonna start to breathe right here. Always.

That's the core right there, the breath in and out through your nose, a little constriction in the back of your throat, a light tension, a velvety tension in the back of the throat while you breathe through your nose. And making the breath out a touch longer than the breath in a beat longer. Whatever a beat means to you could be two seconds. It could be a half a second. A little bit longer.

So breathe. Now, that's gonna be the beat of how we move. We're only gonna move with breath. So take an inhale right here. When you breathe out, let your knees fall over to the left. Just let him tip over real gentle.

And then breathe in, lift him back up to center, finding a flow, even here, breath out, let him fall to the right. Inhale, bring him up, breath out, let him fall left, putting a little pressure into your knees pushing him toward the floor a touch. Inhale, come back up, breath out, let him fall to the right, press your knees down a bit. Breathe in, bring him back up, adding on, breath out to the left, walk your heart around to the left and take a gentle dive to the back of the mat. Pressing your left thigh from knee to hip down into the mat, and then breathe in, come back up to center.

So your inhales will be true north, breath out, go to the right, take a little twist, dive to the back of the mat, lower down. Press your right thigh down breathe in, come back up. So you're pushing with that upper thigh. Breath out to the left. Take a dive to the middle of the mat. Press your left thigh down.

Breathe in, come up. So now we're doing this whole game. Exactly, breath out to the right, adding on, breathe in, come back up to center. This time, box legs your legs out to 90 degrees and 90 degrees. Kick it right here.

90 degrees on the left, 90 degrees on the right. Now, turn your heart over your left thigh. Breathe in. Kinda like you're up dogging it and breath out. Fold over your left eye. Breathe in. Come back up to center I pick up both feet, so my butt doesn't scooch, breath out, go to the right, ninety, ninety, right angle, right angle. Breathe in, heart up. Breath out fold over your right time.

Now, we're gonna flow with these guys right here. Breathe in, come back up to center. Pick up your feet or not your deal. Breath out, go left ninety ninety, dive over your left leg. Now dialing in the detail.

Breathe in, come up to center. Breath out, dive over the right. Now if you dive more to your foot, it'll be deeper on the hip, more to the knee, it'll be less. So find that out. Breathe in, come up center, one inhale.

Breath out, go to the left, dive more towards your foot to get a little deeper sensation in the left hip. Breathe in, come up center. Breath out, go right, dive more to your foot to check out a little more depth. Breathe in, center. We'll do one more each.

Breath out, go left, dive to your foot. Oh, there it is. Breathe in, center. Breath out go right. Breath in motion. It is a game.

Breathe in. Come up to center. This time, turn your toes out. Breath out. Milasana hands to heart, elbows inside in her knees. You're exactly right. You should do melasana eight days a week. Now, lift your heart up and breathe in.

When you breathe out gently press your elbows out into your inner knees, it's hips for days today, where hips front hips, back hips, side hips, lateral, all of it. So we're gonna take a twist as well. In about three seconds, I'm gonna ask you to reach your left hand up and twist. Do that yet at the same time, the nearest exit might be behind you. Drive compassionately your right elbow into your right inner knee opening up this inner groin. So take a breath in.

When you breathe out left hand to the sky, press your right elbow into your right inner knee and twist. Inhale hands to heart, melasana, the left elbow, breath out, reach your right hand up, twist, press your left elbow into your knee, inhale hands to heart, breath out, drive your right elbow, twist up to the left. Breathe in, hands to heart, breath out, right arm up to twist, press your left elbow out, inhale hands to heart, breathe out, fold forward, heel toe your feet to inner hip distance. Actually make this first forward fold look like a child's pose. So bend your knees, put your belly on your legs and just kinda slump here. Put a little sway into this side to side.

If you're an opposite elbow grabber, do that. I'm not a big opposite elbow grabber. I don't dig it in my back, but it might suit you. Two more breaths just like this. Now, breathe in, come halfway, our pants to shins lengthen forward. Breathe out full forward, feet at hip distance, bend your knees with a breath in, utkatasana, reach your arms up, breath out straight legs, hands to heart. For about the next twenty seconds or so. Every time you breathe in, you're going to be in utkatasana.

So breathe in, utkatasana, bend your knees reach up. Breath out fold forward. Here comes another inhale, inhale, utkatasana, bend your knees reach up. Breath out straight legs, hands to heart. That's the game.

Breathe in, sit back and down. Breath out full forward. Again, inhale utkatasana, bend your knees, arms up, belly toned, breath out straight legs, hands to heart. Keep playing the game. Inhale uttanasana because that's what it is. Breath out full forward. Now, halfway up, breathe in, lengthen your chest out.

Blank poses your breath out, step back, top of a push up. Take a big inhale and pull feet to hands against the mat. Breath out knees to the mat, chest, to the floor, slow. Breath in, baby cobra, lift your heart up, slide your shoulders down, breath out child's pose. Go by.

Breathe in, come forward to all fours, hands and knees when you get there, barrel, breathe out, move around. I can't tell you where to go here. Which way to go? Just go all of them. If there's a direction, do it and breathe slow. Come back up to all fours.

Breathe in, curl under your toes, breath out down dog, upper thighs, up and back, heels press toward the floor. From this down dog, pull your upper arms apart, wrap your triceps back towards your toes, the bottoms of your triceps, hug your hands together against the mat. Big in breath. Breathe out, walk your hands to the back of the mat fold, Autanasana. Breathe in utkatasana, powerful pose, bend your knees.

Breath out straight legs, hands to heart. Do it again. Breathe in, utkatasana. One breath in, to bend, breathe out full forward, plank pose, inhale, walk it out, top of a push up, When you exhale knees to the mat lower your chest to the floor, breath connected to motion, inhale cobra pose, lift your heart. Breath out down dog, go by. Now lift your heels high, breathe in, look top of the mat.

Breathe out, knees, bend, walk your feet up top, Autanasana fold. Keep playing the game, inhale, uttanasan powerful pose. Breath out straight legs, hands to heart. Inhale, it's katasan, powerful pose. Breath out fold forward, breath in motion, inhale halfway up.

That's the name of the game. Blank pose, breathe out. Pull feet to hands, inhale. If you're ready, chaturanga, breath out or to your belly. Up dog, inhale. Come up, breath out downward facing dog.

Now check out your big toes and down dog. You got a great view of them. Put them together to touch. Take a deep in breath, fill up. When you breathe out, walk your hands to the back of the mat, put one inch between your heels.

Breath in utkatasan powerful pose. Reach out hands to heart, twist right, left elbow, right thigh. Now, the sacrum behind you, low back, Take an inhale, pull your left inner thigh back and let your left back pocket lifted a bit stabilize the sacrum, and then breathe out, twist your lungs towards your thumbs, not thumbs to lungs, lungs to thumbs. Say that 10 times fast. Open this up, right hand up, left arm down. Turn your lungs up and breathe. Take a big inhale, stand up, reach into the sky like you're getting a big bar above your head, breathe out, pull down the bar, lift your collar bones up to touch the bar, breathe in, oh, it's ketas and bend your knees and reach up, breath out, twist left, hands to heart.

Stabilize the sacrum, right upper back pocket, real specific, breathe in, lift it up and back a bit. Breathe out, turn lungs to thumbs, not thumbs to lungs. Lungs to thumbs. With an exhale, you might open left hand up, right one down. Tiniest back bend in the world in the upper chest, take it open. I couldn't see it.

You could feel it happen. Inhale, stand up, reach up and get that big old bar, breath out, pull it down, lift your chest up to touch the bar. Inhale, look, katasan, powerful pose. Breathe out full forward, plank, inhale, walk out, top of a push up, real slow breath out, chaturanga lower, up dog, inhale, come up. Breath out down to roll back.

I just had a fantastic idea for this next thing we're gonna do. You're gonna love it. Take a breath in, right leg high. Breath out right knee to right armpit. Take a look at your right hand.

Inhale, fly your right leg back three legged dog. Breath out right knee, right arm pit. Press your right foot towards your right hand without touching the floor. Now, without touching it. Yeah. Breathe in, fly your right leg back.

Breath out right knee, right arm pit, right foot to the right hand without touching the floor. Breathe in, fly your right leg back Step to your right pinky, right foot, breathe out. Inhale, heart forward, exhale extension. Breath out, bend your arms, dive. Inhale straight arms, breath out hips up and back, modified pyramid.

That same right back pocket is lifting up. Breathe in, low lunge, come forward. Ben your arms one more time. Breathe out because it's a game and it feels kick ass. Breathe in, straighten your arms, breath out hips up and back.

Breathe in, come forward, low lunge. Listen close. When you breathe out, tap the back of your right shin with your left knee, just like it sounds. Inhale, step your left foot back low lunge. Do that again. Breathe out or hover your left knee between your thumbs one inch off the mat.

One inch. Inhale, step your left foot back. Do that again, or breathe out, pistol your left foot forward, right hand up. Your left butt cheek is now an inch off the mat. Breathe in, low lunge, step back, breath out, left foot, left pinky, toes out, butt down, melasana breathe. Lift your butt one inch, breathe in.

Press your elbows into your inner knees. Breathe out. Lift your butt another inch. Breathe in. Breathe out full forward.

He'll toe your big toes to touch. Breathe in a powerful pose. Breathe out full forward. Inhale halfway up, lengthen your spine, chaturanga breath out, lower, slow. Play the game, inhale, lift your heart up.

Exhale down though. It's a game, breath to breath motion to motion. They talk about flow and professional sports all the time. Guess what we're doing. Flowing, breath in, left leg up, breath out, left knee, left armpit, take a look at your left hand.

Inhale, fly your left leg back. Here's the game. Breath out left knee left armpit, press your left foot to your left hand without touching the floor. Inhale, fly it back, lift, breathe out left knee left armpit, press your left foot Oh, maybe past your hand. Inhale, fly it back. Breath out step to left pinky.

Inhale, heart forward. Breath out, bend your arms, play the game, breathe deep. Inhale straight arms. Breathe out hips up and back this left back pocket, up. Breathe in low lunge.

Come forward. Breath out, bend your arms. Inhale, straight arms again, breath out hips up and back. So now we're gonna play the hip game. Breathe in. Come forward.

Low lunge. When you breathe out, tap the back of your left shin with your right knee. Breathe in. Step back. So do that again, or breathe out, hover your right knee between your thumbs, one inch. Inhale, step back, do one of those guys, or breath out right foot, pistols, left hand up. In one inhale, step back low lunge.

Breath out, right foot, right pinky, heels in, toes out, Malasana. How's that ujjayi breath? Super smooth. Yes, the game. Take a deep inhale. Breathe out full forward. He'll tow your toes to touch halfway up, breathe in, Chaturanga, exhale.

Inhale up dog. Come up collar bones up to the shoulders. Breathe out downward facing dog. Inhale right leg high, three legged dog. Breath out, step to your right thumb, put your left knee on the floor, softly. Breathe in, and to reach up, grab your left wrist with your right hand.

Breathe out, lift your heart up and over to the right. Can you draw the belly back yet hips come forward? Lift your heart, the architecture of the chest up and out of your hips. Kick your back shoelaces into the mat, If you want to scaffold up, breathe in, when you breathe out, lift your left knee two inches off the floor, breathe slow. Big inhale.

Breath out left knee to the floor, ajanee, breathe in, heart up and back, breath out chaturanga, right foot can hover. If you're looking to deepen a touch, inhale, lift your heart, you're looking to play the game, breath out down dog. Inhale, left leg up. Breath out step to left thumb, right knee down. Inhale on ginae asana, grab your right wrist with your left hand, breath out up and over to the left.

Belly's back, hips forward, target right side body. Oh, inner hips too. Cause it's hip day, press your right shoelaces into the mat breathe in. Maybe breathe out. You lift your right knee a couple inches.

Take a deep in breath, breath out, right knee down, anjaneyasana inhale arms up, chaturanga breath out, left foot could hover. Up dog, breathe in, lift, breath out down dog, roll back. Find your breath. It's a game, breath to motion, sensation of the body, detailed to the spirit. Take a breath in, lift your heels, look between your thumbs, Breathe out, bend your knees, float or step your feet up top.

Halfway up inhale. Breathe out full forward. Feed hip distance, please. Big breath in, Ochka toss in a powerful pose. When you breathe out, right knee to the mat, left knee to the mat, hands to butt cheeks, hips over knees.

So you're not going back. Hips over knees. You're going up and back. Breathe in, lift your heart. Breath out, camel pose, roll your chest up and back, hug your elbows together.

Brief slow. We're gonna flow, breathe in, come back up to center, shoulders over hips, breath out arms to sides, inhale arms up. These remaining bent, breath out, right foot to the mat, left foot. Breathe in. Breath out, left knee to the mat, right knee, hands to butt.

Hips over knees, inhale heart up, breath out, roll your chest back, hug your elbows together. Long in the back of the neck. I see this all the time in person, The craning of the neck, it's not a face bend, it's a back bend. So if I gave you a softball to put between your chin and your upper chest, where would your chin be to hold that softball right now in this pose? Don't drop your fake ball.

Breathe in, come back up to center, breath out arms to sides, inhale, arms up, knees remaining bent, breath out, left foot, right foot. Take a deep breath in. Breathe out full forward. Halfway up, inhale, lengthen forward. Breathe out fold. Play the game because that's what it is. Inhale.

Stand up. Reach all the way up. Breath out, hands to hard. You play the game on the mat, start to realize that off the mat's kind of a game too, toes together to touch, breath in, Breathe out full forward. We're all playing it halfway up. Breathe in. How are you gonna play it? Chaturanga, exhale lower.

Updog, breathe in. Lift your heart. Breath out down to inhale, right leg, high, three legged, breath out, step to right thumb, right foot, back heel down, inhale, warrior one, reach up. When you breathe out belly back, hands to heart, if you want to scaffold up a bit, breathe in heart forward, breath out, twist to the right, left elbow, right thigh, lungs to thumbs, outer left heel seals to the mat. About all the twist I got today, but man is it effective.

Breathe in first warrior, reach up. Chaturanga breath out. Right foot's gonna hover. Up dog, inhale. Come up. Breath out down dog, inhale left leg high, please.

Breath out step to left thumb, spin to your inner right foot, breath in warrior one, inhales bring you up. Breath out, belly back. Hands to heart, inhale, lengthen forward. Breath out, twist left. Hands to heart, seal your right heel into the mat, give it a twist.

It's about right where I'm at. Play the game. Breathe in, first warrior, reach up, breath out, chat arunga, get out of it, get toward the ground. Get off the ground, up dog, breathe in. Come up. Breath out down dog.

Go back. Breathe in. Right leg up. Breath out step to right thumb. Right foot. Crescent lunge, breathe in, reach up, breath out hands to heart, twist, right, left elbow, right thigh, lungs to thumbs.

Inhale, crescent lunge reach up, breath out hands top of the mat downward facing dog, inhale, left leg up, one breath, breath out step to left thumb, one move, inhale crescent lunge, reach up. Breath out hands to heart, twist left, right elbow left thigh. For good measure, breathe in, breath out hands to the mat downward facing dog. Big breath in, right leg, Step to right thumb, breathe out. Now, one step at a time, your left foot inhale.

When you breathe out, pop your left foot all the way to the right side of the mat. Now start to heel toe or toe heel your right foot over to the left. Beginning to, quote, straighten ish your right leg, fold over it, press the back of your left knee to the sky. You might deepen this outer hip and twist walking your heart to the right, reaching your left hand way out to the right and sealing it to the floor, flexing your right foot. Breathe. Reverse engineer it.

Walk your hands back to center, start to bend your right knee. Right foot to the right thumb. Pop your left foot to the left. Step your right foot back, inhale, chaturanga, breath out. Upward dog, inhale, breath out, down dog. One breath, one move.

Breat in, left leg up. Breath out, left foot, left thumb. Pop your right foot, left side of the mat. Start to heel toe your left foot right. You might only creep it over there a couple inches.

You might creep it all the way over. Starting to straighten ish, meaning you don't have to straighten it fully and breathe fold. Flex your right foot. So unpointed. Deeping it, you walk your hands over to the right. This right palm seals.

Breathe. Well, can you soften with a breath out? That's the game. Walk your hands back to center, start to creep your left foot left. Right foot pops right. Step your left foot back.

Down dog. Let's rinse it out one last time. Breath in, plank pose. Come forward. Breath out Chaturungo.

Inhale up dog. Get your collar bones into the heavens. Up. Breath out downward facing dog. No. Let's give the hips some love. Yes. Breath in. Right leg high. Pige and prep.

Breath out. Right knee to right outer wrist to the mat, shin, to the left. Set your left knee on the mat. Take a big inhale, lift your heart up, high. Breath out lengthen it forward slow. Oh, that is the ticket. Is it not?

Breathe here. The game has now surrendered. You've been resisting gravity for a while. Now breathing in deep. Breath out, do the opposite and fall into gravity, soften the whole contents of your abdomen. I dig with a breath out.

Really effective to widen your elbows a bit if they're underneath you. Slow ujjayi breaths through your nose. Soften last couple of breaths right here. Now we're gonna go back to a down dog. You could either step back to a down dog or take a flow into it, your call. I'll set you up either way.

Hands underneath your shoulders, breathe in, lift your heart. When you breathe out, curl under your back toes, lift your left knee. You're going to step your right foot back to a down dog, or if you want to play a bit, breathe in. And when you breathe out, pop up. Shaturanga and take a flow. Breathe in, left leg, breath out, left knee, left outer wrist, detailed.

Right knee creeps back just to hair to deepen. If you're looking for that, inhale, heart up, breath out, lengthen forward slow. Let's your head rest on something. Right? So I used to do stacked fist. I still do the tights are a bit the hips are a bit tight. Rest your forehead.

Hands, blocks. You can have blocks under your elbows. How much can you give into gravity in keeping the discipline or the integrity of the shape? That's the game. Find out, breathe. Soften your belly, your glutes, your outer hips, Every feature of your face is relaxed because the game is surrender now. Last breath in and, hands to the mat, lift your heart up, breathe in.

Curl under your back toes, lift your right knee as you breathe out. Now you either step back or with your next breath out, pop up. Knees to the mat, stay in slow motion, roll onto your back real slow, feet to the floor, scootch your hips two inches, left, straighten your right leg, left knee in, breathe in. Breath out, twist over to the right, left arm reaches left. We're only gonna give this a few breaths, this twist.

So keep that left shoulder blade rooted to the mat, breathing. When you breathe out, turn your belly button up to the sky. Roll back onto your hips slow, feet to the mat, hips to the right, left leg long, breathe in, right knee in. Breath out, guide it left, reach your right arm, right. This right shoulder blade, not up, down, breathe in. Breath out, turn your naval to the sky. One more inhale. Slow breath out.

Breathe in. Roll back onto your hips, feet to the mat hips to center. Neeze in. Breathe in. Sigh out Shivasanha. Everything falls into the floor, soften your forehead, release your breath, relax your jaw. The game is now Shivasana, and it's a great game.

So play it for as long as you need. I thank you guys so much for sharing your practice with me. Thank you for your discipline, your heart. Thank you for your courage. Namaste.