Core for Daze

Hello, everybody. Guess what we're gonna do today. We're gonna do stuff because we're doers. People do stuff. We create stuff and we just do. So we're gonna move and breathe and we're gonna do stuff, and we're not gonna worry about the destination where we're gonna end or how good or bad it is because those are all just that's all the sprinkles.

That's not the big scoop ice cream. The big scoop ice cream is we're gonna do stuff. So let's do stuff and breathe. Dig it? You dig it. Alright.

Come up to all fours, hands and knees. And when you come up to this all fours, let's start to breathe right here. Because that's where it's at. It's about the breath and the motion, so start to breathe breath in and out through your nose. Victoria's breath.

There's a little slight constriction in the back of the glottis, right, that larynx in the back of the throat. So you're saying, out of your nose. Do that. Breathe into your nose. Make that sound in your throat, breathe out. That's the metronome. That's what keeps the beat of motion.

So take a big inhale in that tabletop. Breathe out, lower your chest top and the mat real slow. Elbows are over hands. Check it out before we get rolling, before we take off, complete, neatly. See where my elbow or my hands are, my wrists are under my elbows.

Your wrists aren't under your shoulders. Your hands aren't here. They're always here. Take a big inhale. Lift baby cobra.

Lift your back body up. Breath out child's pose. Press back. Those two words right there, lift and press. Take a big inhale, come up to all fours.

Breath out, lower your chest to the mat. Your front body is turning on right now. Now breathe in baby cobra, lift your heart. Meaning, look at your TV computer machine, whatever you're watching this with. I'm not pushing down. My hands are grazing the mat if not lifting.

I'm lifting my back body up because this is core four days, meaning your core as far as I'm concerned, the back body is more important than your sweet sweet six pack. Take a breath in. Now, when you breathe out now, press back into child's pose, front body, We toggle between the two for this core. Breathe in all fours. Breath out lower your chest to the mat. Breathe in, lift your heart, baby cobra, back body.

Breath out, press back, child's pose, front body. Now let's party between these two, inhale all fours. Breathe out lower your chest top of the mat. Elbows are over wrist, breath in, baby cobra, lift. Breath out, press back child's pose.

Now, breathe in, come forward to all fours again. Now from here, we're gonna barrel roll, start to move around. Moving around omnidirectional, as if your body's inside a sphere, nothing linear about it, touch every part of that sphere with some part of your body. Get real weird with it. If you were doing this neck to somebody in public, they'd walk away because they'd be freaked out by you.

So breathe and get weird. Now, with the breath in, come back up to all fours, curl under your toes. When you breathe out, lift your knees two inches off the mat. Now, we're gonna talk about hands while your knees are two inches off the mat. The front of your hand where the fingers inserting into the palm, the metacarpals, press those down.

Push them down. The rear of the hand where the forearms inserting, lift them up gently. They don't come up off the mat literally, but they're lighter. Anytime you're on your hands today, that's where you're at. Now, we just bare rolled, take a breath in.

We're gonna bear walk. When you breathe out, step your left foot in your right hand forward simultaneously, knees two inches off the mat. Breathe in, breath out, left hand and right foot knees two inches. Walk off the top of the mat, bear walk knees two inches. When you get off the top, walk off to the side, knees two inches.

Doesn't matter if you walk left or right, because right now, you're gonna walk back onto the mat, the opposite direction, knees two inches. Bear walk back, left foot, right hand, left hand, right foot, back. Back of the mat. Keep breathing through your nose, walk off to the side. Walk back on, knees two inches, walk to the center, opposite hand, opposite foot, down dog, take it back, pedal it out, bend your left knee, reach your right heel to the floor, breathe in, Breath, out, bend your right knee, reach your left heel down.

Inhale, lift both heels high. Look between your hands. Breathe out. Bend your knees. Walk your feet up top of the mat. Autanasana. Feed hip distance.

You're folded forward. Take an inhale, come halfway up hands to legs, press your shins back to get your heart forward, breath out fold. Now you're going to apply dynamic resistance when you push back on your shins, press your shins forward. Same times these. Half way up. Breathe in. Press back on your shins as you press your shins forward.

Breathe out full forward. Inhale. Stand up. Reach to the sky. Breath in. Breathe out hands to heart.

Inhale, arms up, pinkies forward thumbs back. Breath out, fold forward. Just fold. Just do. Inhale halfway up, press your hands back, shins forward. Breathe out fold forward and crown ahead to toes.

Breathe in. Stand up. Reach up. Big breath in. Exhale hands to heart. Breathe in, sweep your arms up. One breath, one move.

Breathe out fold forward. Half way up. Breathe in, lengthen your chest. Breath out full, left foot back, left knee softens to the floor with an inhale, anjaneyasana, and sweep your arms up. Come up. When you breathe out, belly back, hips forward, two energies hitting in the middle, two great tastes that taste great together. You should Google that phrase if you don't know it.

Take a breath in, heart, up and back, breath out plank pose, step your right foot back, back of the hand lighter than the front inhale, pull feet to hands, breath out knees to the mat, lower your chest to the floor, cobra pose, breathe in, lift your heart a bit higher than last, breath out down dog roll back. Breathe in, left leg up, three legged dog, breath out step to left thumb, right knee softens down, inhale anginaeosana reach up, breath out hands to mat, right foot to the top fold. Inhale, come halfway up, press into shins, shins, press forward, breathe out fold, right foot back, right knee down. Inhale, long enough to come up. Breath out, belly back, hips forward.

Inhale, heart up and back. Breathe out, step back, plank pose, inhale, pull feet to hands, Breath out chaturanga this time, if you're ready, halfway down, upward dog, inhale, come up, breath out downward facing dog. Breathe in, right leg high to the sky. Breath out step to right thumb. Set your left knee on the mat quite softly.

Breathenne Austin to come up big in breath. Breath out hands to mat, step your left foot up in full. With an inhale, utkatasan powerful pose, bend your knees, reach up. Breathe out full forward. Inhale halfway up.

Chaturanga is your breath out straight through to lower. Inhale upward dog, lift your heart, drag your shoelaces forward. Breath out down dog, roll back. Big in breath in your down dog. Breathe out, walk your hands to the back of the mat, fold the tenosana, inhale utkatasana, powerful pose, bend your knees, reach up, breath out straight legs, hands to heart.

Remember core, The power in the center, very big buzz phrase. Back body, I think keeps you up and strong, more important in the front, breathe in. More important exhale fold forward. Maybe not very important though. Inhale plank pose come forward. That all being said, lower to your belly, breathe out.

Inhale baby cobra lift. Now when you breathe out, hover your inner knees, your inner thighs off the mat, your hands are under your elbows, float them off the mat too. Everything is floating up in place. Take a deep inhale. Breath out, sweep your arms back.

Palms face down. Lifting the back body, the core, breathe in, float your hands under your elbows, breath out cactus your arms up to the sides, back body lifts, inhale, float hands under elbows. Breath out, sweep your arms back. Inhale, float hands under elbows. Breath out cactus them up to the sides, keep lifting.

Inhale, float hands under elbows. Lower down, breathe out, come down, breath in, up dog, come up, lift, breath out downward facing dog. Front of the hands heavy, the fundamentals always covered. We're doers, so we're gonna do. We're gonna keep going.

Winston Churchill said it. When you're going through hell, keep going. Lift your heels. Breathe in. Look forward. Breath out. Bend your knees, float or step your feet up top.

Halfway up, breathe in. We just do, breath out fold forward, toes touch, please. Breath in, utkatasen, powerful pose reach up. Breath out fold forward, press your upper thighs up and back. Inhale, come halfway up, breath out chaturanga, step back, lower slow. Up dog, breathe in, lift your heart.

Breath out downward facing dog, one breath, one slow motion, breath in, right leg high. Breath out step to right thumb, right foot, back heel spins down, breath in, warrior one, reach up. Breath out chaturanga, floats your right foot on the way down, back body. Up dog, breathe in, come up. Breathe out, down dog, go back.

Inhale, left leg up. Breath out step to left thumb, roll to your inner right foot. Breathe in first warrior coming up. Breath out chaturanga, float your left foot. Updog, breathe in, lift.

Breath out downward facing dog. As you roll back, down dog, heel of the hand, light, front metacarpal heavy. Save your wrists. They are delicate structures. Now look between your hands, lift your heels and breathe in, breathe out, bend your knees, float or step your feet up top.

Halfway up. Breathe in. Breathe out full forward. Stand tall. Breathe in. Reach to the sky. Breathe in.

XL hands to heart. Inhale, uttanasan, bend your knees, breathe in, reach up, breathe out full forward halfway up, breathe in, lengthen your chest forward. Breath out, left foot way to the back of the mat, spin to your inner left foot. Breathe in, warrior two windmill your left hand up and back. Now, as you breathe out, roll your tailbone south to the mat, press your left thigh bone back.

Now, we're gonna take three flows from warrior two. You make the call, you scaffold up or down, breath in, dancing warrior, take it up. Breath out warrior two, scaffold one, you're on it right there. Breathe in, dancing warrior, breath out warrior two, or right elbow, right thigh, left hand sweeps down up and over, turn your lungs up. Drive through your right heel, breath in dancing warrior, breath out second warrior or right elbow right thigh, left hand up and over.

If you want to engage a bit more core, core for days, reach your right hand in front of your belly, palm up, reach to the back of the room slash mat, turn your heart open. Breathe breath in, dancing water, go up. Breath out, windmill your hands to the mat, get on the balls to your left foot, step your right foot back, plank, left elbow to the floor, breathe in, roll to your outer left foot, modified Vashi sauce, and right foot stacks on top. Right hand to the sky. Driving your left elbow into the mat, breathe in, lift your hips up.

Breath out, left hip almost touches the mat. Inhale hips up, drive your left elbow down. Breath out lower your left hip. Inhale hips up. Breathe out lower your left hip.

Breathe in hips up. Press your left elbow down and back. Breath out lower. Inhale hips up. Breath out right hand to the mat, left hand to the mat, plank, inhale chaturanga breath out.

Breathe in, up dog. Come up. Breath out downward facing dog. Just do. Let it be. Slow through the breath.

Breathe in, lift your heels, look forward, breath out, bend your knees, float or step your feet up top. Inhale, come halfway up, Breath out right foot back roll to your inner right foot. So spin it down. Breathe in, windmill your right hand forward and back come up second warrior. Tail bone rolls to the mat. Left thigh rotates left.

Slow your breath, inhale, dancing warriors, send it up. Breath out warrior two, scaffold one, right here. Breathe in, dancing warrior, breath out warrior two, or left elbow left thigh, right hand up and over, turn your lungs up. Breathe slow through your nose. Breath in motion, we just do, breathe in, dancing, warrior, just do.

Breath out, left elbow, left thigh, right hand up and over. Turn. Now to deepen a bit core, left hand reaches in front of your belly, left palm up, turn and twist, breathe. Inhale dancing water, one breath in, breathe out, windmill your hands to the mat, pop up on the balls of your right foot, step your left foot back, plank pose, inhale, breath out, right elbow to the mat, roll to your outer right foot, left foot stacked on top. Should I have told you on the other side what I'm about to tell you probably didn't? You can step your left foot in front will make it a bit easier.

But we're just doing, yes, breathe in, hips up. Breath out, right hip almost touches the floor. Inhale, right hip as high as armpit, breath out lower down. Inhale, lift up. I mean, I would say just do it, exhale lower down. But that's somebody else's phrase, inhale come up, and it's not who you're thinking, breath out lower down.

It's Buddhism, inhale, lift your right hip up, breath out lower down. Common denominator, inhale up, breath out left hand to the mat right hand, plank, breathe in, pull feet to hands, just do, breath out, chaturanga, up dog, breathe in, come up, breath out. Downward facing dog, take a big in breath, breath out, walk your hands to the back of the mat and fold. Breathe in, come halfway up, hands to shins, shins to hands. Breathe out full forward.

Inhale, stand up, reach up, breath out hands to heart. Bring your arms to your sides, to us, and keep breathing slow to your nose. We're gonna do 10 push ups. Big time core here. You're gonna do 10 push ups.

You can do them from your knees. You can do them straight up regular, or we're gonna do navy seal push ups, which I'm gonna show you what that is. Just do. That's what we do. We move. We do. We create. So let's create.

Breathe in. Reach your arms up. Breath out. Full forward. Breathe in plank pose. Come forward. Lower your knees, breathe out lower your chest to the mat to hover off the floor, inhale, breathe out through your mouth, come up.

Lift your knees, breathe in. Breathe out lower to hover off the mat. You're grazing the floor. Breathe in. Breath out.

Come up. That's a push up. Do from these or there. Now, navy seal push ups breathe in. Breath out lower down. Now when you breathe out, right knee to nose, come up. Step back, breathe in, lower, breath out, left knee to nose.

Step back. You do you. We're doing 10. Breathe in. Breathe out down, and up, knee to nose. Step back. Inhale.

Come up, down, breathe in, come up, right knee, down, left. There's four, down, up, right, down, up, six, left knee, inhale, down. Right, down, left, down, right, down, left, plank pose, inhale, chaturanga, breathe out. Upward dog. Breathe in. Come up.

Breathe out. Down facing dog. Ujaei breath slow through your nose. Breath in, right leg, hi, breath out step to your right thumb, right foot. Look forward. Big inhale. Left knee up, hip, height hands up.

With the breath out toppling tree, sweep your arms back, left leg back straight and strong. Now mind you, you don't have to be parallel to the floor. You can be like I am right now. Puff up your low back, lift your heart. But you're one long line of energy regardless of how, quote, parallel you are, back body, lift your back of your ears up.

Turn your belly a millimeter right. Puff up your low back, breathe slow. Think up. Breathe in, left knee up, hip height hands up. Breathe out, drop your left hand, pick up your inner left foot, breathe in, breath out, dancer's pose, now open the front body that you've constricted a whole bunch today. Soften your left shoulder, belly's in and up. Breathe.

Big inhale. Left knee up hands up. Breath out mountain pose. Let it go. Inhale. Sweep your arms up. Reach your feet down.

Breath out, fold forward. Just keep doing. Keep moving. Halfway up, breathe in, chaturanga, exhale lower. Inhale up dog, come up, breath out, down dog. Inhale, left leg, high.

Breath out step to your left thumb, left foot, look forward. Big in breath, right knee up, hip, height hands up. With your exhale, toppling tree. And like I said, your toppling tree could just barely topple as long as it's one long line of energy, or it's gonna topple a bit more. As you look down, if you're pretty extreme to parallel to the floor, press the back of your ears up. Wherever you're at, puff up your low back, core belly, turn your belly a millimeter left.

Press your fingertips back. Crowned ahead forward. We're just doing stuff. There's no destination. There's no outcome.

We're not looking to be super stoked about it or not bummed out about it. None of that matters. Just do. Big inhale, right knee up hands up. When you breathe out, drop your right hand, pick up your inner right foot.

Take a big breath in, breath out, kick back into your right hand, dancer's pose. Belly's toned, soften your right shoulder. Give it a break and breathe easy. You're standing on one foot holding the other. That's all we're doing.

You're breathing deep. Take a big inhale. Breath out mountain pose. Let it go. Inhale arms up.

Always be moving. Breath out full forward. Inhale halfway up lengthen. Chaturanga, breath out lower. Breathe in, up dog, lift your heart up.

Breath out down dog, roll back. Look between your hands, lift your heels high, breathe in, keep in motion, breath out, bend your knees, float or step your feet between your hands. Breath in, utkatasana powerful pose. Breath out, Arta, let's get tossed and lower your butt reach forward. Safly, softly.

Get on to your butt, let your knees fall out. Feed together. Cobblers pose kinda base right here, but we're really gonna use it to do a little bit of core. So I'm gonna spin, and we're gonna do just that. So your knees are falling out. So you're taking the hip flexor out of the equation here. So you really can't use it.

You're gonna use core. Core. Oh, buzz phrases. Reach your hands forward, take an inhale and round your spine to the floor. And when you breathe out, come back up, reach with your fingertips. Breathe in lower.

Breath out. Now, if you wanted an extra challenge, you bring your feet closer. If that's a bit tough, take your feet a little further away. If you wanna really roll into it, vampire arms, opposite elbows, cross, hug your elbows in. Breathe in, round back, exhale out, breathe in, exhale. Now as you do these, keep going.

Breathing out, coming up. As the gas tank starts to empty, your elbows are gonna wanna flare. Come, you're gonna come down. Your elbows are gonna wanna come up. Don't let them. Just do. We're doers, hug them in, discipline, breathe in, round back, up, back You keep going. Back. Up. Back. Back. Back. Back.

You keep doing. You're a doer. Right? If you can't get all the way up, you go that far. Can't get all the way up, go that far or come all the way up. Keep going. It sit ups for days. Keep moving. I'm not counting.

I'm not bound by the hands of time. Three more. Three, inhale. Two, inhale. One, come up. Close your legs. Take your feet, hip distance, inner hip distance. Scootch your butt all the way up to touch your heels till it won't go anymore. Reach forward.

Breathe in. Breath out, round back. Your feet are perfectly set up for bridge. Lift your butt interlace your fingers underneath, scootch your shoulders together with a breath in, press your upper thighs to the sky. With a breath out, press the pinky sides of your hands to the floor.

Now open that front body core that you just constricted. With an inhale, roll your inner thighs down, With an exhale, roll your outer hips up. Can you press your knuckles towards your heels, roll your chest towards your chin? And one more breath cycle because it feels so kick ass, breath in. Chest might lift a bit. Breatheal.

Roll your spine to the floor. Breath out and roll onto your belly. Right here to the mat, cactus your arms to the sides, right elbow a little further forward than the right shoulder, bend your left knee, breathe in. Breath out, step your left foot behind, roll onto your right side. Few breaths right here.

The further your left knee goes up, the deeper the opening on that pec right there, the right pec behind you, under you. Breathe in, breath out, roll back onto your belly, left arm, elbow a little further forward than the shoulder joint, left ear to the mat, bend your right knee, breathe in. Breath out, step your right foot behind you to the left. The bottom of your left tricep is rotating energetically down toward the floor. The right knee pointing up like a needle if you're looking to deep into the opening.

Breeze slow. Now open that front body that you've constricted a whole bunch. Take a big inhale. Breath out, lower back onto your belly. Stack your hands on top of each other. Rest your forehead on it.

Mhmm. Take a big breath. Sigh out of your mouth, let it go. We're gonna take our shavasana from right here prone on the floor. Everything's heavy.

Soften all of it. You kick it there on your belly long as you need. If it feels more comfortable to roll onto your back and your shavasana, you do you. Just do. I thank you all so much for sharing your practice with me. Thank you for your heart, your discipline, and your courage.

Namaste.