Heatwave Hips

Hello, everybody. We're gonna get hippie with it today. We're gonna breathe and move, get into the hips, a little hip mobility, flexibility, the whole thing. This whole class is gonna be built on a scaffolding approach. Like a scaffold that runs up a building, from a lower scaffold to the next, to the next, you're always gonna have something to do.

So I'm not gonna leave you hanging with a advanced posture without building it from the ground up. That being said, breathe and move today, and that's the deal. Breath and motion. That's what's important. Everything else is kinda trivial.

Basically, there's the balance. It's important that we're here together. You're present. You're breathing and moving. The triviality is like, if do you crush a pose or not, we're gonna get into it, we're gonna move and breathe.

That's what's important. Importance to be presence, trivial the method to be present. So let's do this. Wide legged child's pose, please, everybody. Toast together, knees wide, sit back onto your heels, reach your hands out in front of you.

Breath and motion, just like I said before, start to breathe, ojaiid breath now in and out through your nose. And that soft constriction in the back of your throat. So you can hear the whisper of breath in your ears, especially on the exhalation. The breath in is is if you're saying a silent word so through your nose. The breath out, you're saying, through your nose.

I'll shut up now, and you breathe like that. That's the metronome. That's gonna connect the breath to motion. That's how fast or, quote, slow we're gonna move. Spell your fingers wide on the mat, press your palms into the floor.

And with a big breath in, draw yourself up to all fours, come up to hands and knees table top. And adjust your knees underneath your hips. It could be inner hip distance, outer hip distance, whatever's comfortable to you. Eyes of your elbows rotated forward. Now take a big breath in, lower your heart through your shoulders, drop your low ribs, and roll your tailbone up.

Look up. Breath out, round your tailbone down, lift your low ribs, cat pose, eyes to belly. Inhale sway back again, lower the heart through the shoulder girdle, drop your belly butt up. Breath out, tail down, lift your low ribs, press your hands out into the floor. Try to tear the mat in half.

Breathe in, lower your heart, drop your belly look up, pull your knees forward towards your wrists. Breath out round and puff up, press your hands out eyes to belly. Do one more like that. Breathe in. Lower, big inhale. Breath out round and puff up.

And I like to knock the cobwebs out. Breathe in, come back to a neutral spine. And when you breathe out, start to bear roll, just move around kinda omnidirectional here. You got four points of contact. Two knees and two hands.

They're not moving. Everything else is moving around it. Give it another couple of breath cycles. If you got a joint in your body, they can be flexed or extended, flexed or extended, move it. One more breath.

And then with a big breath in, come up to all fours connecting breath to motion. When you breathe out, step your right foot to your right pinky, Now, you can't do this next sequence wrong. You go to the capacity you're either downness or upness, I'll explain. Take a breath in, low lunge, hips come down, heart goes up, till that it don't happen anymore. Breath out, send your hips up and back as you fold inside your right thigh.

Breathe in, come forward, low lunge, butt down, lungs up, keep your hands planted, breath out, hips up and back. Actually, press your hands forward into the mat a bit. Now dial in, breathe in, come forward low lunge, fire up that left butt cheek, breath out hips up and back, lift your right back pocket to the ceiling. Do two more. Breathe in. Come forward low lunge. Breathe out. Send your hips up and back.

Do one more. Breathe in. Big breath in. Heart up, breath out, go back. Bathe in that moment right there. Breathe in. Come forward.

When you breathe out, step your right knee back, hip distance next to your left. Take an inhale. When you breathe out, step your left foot to left pinky, what's important connecting breath to motion? Breathe in, hips down, heart up, breath out, hips up and back. What's not important is how low your hips or how high they get.

Breathe in, come forward, low lunge, breath out, go back. The motion is the medicine. Breathe in, come forward, not the depth of the motion. Breath out, go back, lift your left back pocket up. Do two more. Breathe in forward.

Dorcey flex the left foot, breath out, which means you're gonna pick it up. Do one more. Breathe in forward. Breath out, send it back. One breath, one move. Breathe in forward.

That being said, breath out left knee next to right. Take an inhale, take a cow pose here, sway back, look up, reset the pelvis, breath out, round it down, puff up eyes to belly, breathe in neutral spine, When you breathe out, right foot to right pinky, rinse and repeat, check it out. Look at my left shin, do this with yours, swing your left shin over to the right. With a breath in, windmill your left hand forward and back, come up modified second warrior. Just like any other warrior, too, roll your tailbone south toward the floor here.

Find your breath, and with an inhale dancing modified warrior, breath out right hand to the mat inside your right inner foot, right in line this right arm with your right shin, left arm to the sky, lean back gently into your right inner thigh. Take a big breath in. When you breathe out left hand to the mat, turn your heart down. Now windmill up warrior two, breathe in. Come up. Breath out right hand to the mat, left arm up. Now let's flow. Inhale, warrior two. Come up.

Breath out right hand to the mat, lean back in your right inner thigh, dancing warrior, breath in, up and back, left hand to your left shin, breath out right hand to the mat, lean back, left arm up. One more like that breath in, dancing modified warrior, breath out right hand down, left arm up, put your left hand on the mat, swing your left shin back behind you, right knee back, breathe in. When you breathe out, barrel roll, move it all around. The methodology is just that. It's a method. What's important is you feel your entire body move right now. You're breathing slow through your nose.

Everything else trivial. Take an inhale, come up all fours. When you breathe out, step left foot to left pinky, swinging your right shin behind you to the left, Breathe in, sweep your right arm up and back modified second warrior. The exhale tilts your sits bones, tailbone to the mat. Breated slow, or jaiice through your nose.

Take a deep breath in. And when you breathe out, your left hand is inside your left foot to the mat, right hand to the sky. You're gently leaning back your upper body into your left inner thigh. Ojabi through your nose. Take a deep in breath.

When you breathe out right hand to the mat, turn your heart down. Now inhale windmill back up second warrior. Breath out, left hand to the mat, right hand to the sky, lean back. Breath in motion, inhale modified warrior two. Breath out, left hand to the mat, right hand up, lean back.

Now inhaled, dancing warrior, up and back. Breath out left hand to the mat, right hand to the sky. One more like that. Breathe in, dancing warrior, come up. Breath out, left hand to the mat lean back, right hand to the floor, pivots your right shin behind you, left knee back, barrel, keep breathing through your nose.

Now with a deep inhale come up to all fours, hands and knees, please. Look forward. Breathe out. Lower your chest top of the mat. Elbows over wrists. Breathe in. Baby cobra.

Lift your heart, fire up your legs. Breath out child's pose, sit back. This is the dance. These three shapes, inhale all fours tabletop. Breathe out chest top of the mat slow with control.

Breathe in, baby cobra, legs ignited shoulders down your back. Breath out child's pose. One more, inhale all fours. Breath out lower your chest top of the mat. You wanna come up a bit higher.

You do you. Inhale cobra pose. Lift out child's pose. Go back. Breathe in, come forward all fours. Now curl under your toes as you get here, breath out downward facing dog. And when you get to that down dog, if you feel motion, you need it, do it.

I'm gonna pedal my legs out, try it out, bend your right knee, press your left heel down, and then switch that as you breathe slow through your nose. And then breathe in, lift your heels high, look forward to the top. Breath out, bend your knees, walk your feet up top of the mat, Autanasana fold. Feeded hip distance, please. Breathe in. Come halfway up, hands to shins to get your lungs out over the top of the mat. Breathe out fold, crown a head to toes.

Inhale, stand up, reach up. Palms touch breath out, hands to heart. Inhale, sweep your arms up as you root your feet down. Breathe out, fold forward. Why? So you can feel your entire body. Breathe in halfway up the presence to the motion, to the moment.

Breathe out, fold forward. The method trivial. Inhale. Stand up. Reach up. I mean, think about it. Breath out hands to heart.

We're standing up and folding forward, trivial, breathe in, sweep up. But if it gets as present, breathe out full forward. Who cares? It's important. Breathe in halfway up lengthen out. Now, with your breath out fold, left foot back, left knee settles to the mat. Breathe in, Ajanae Austin to reach your arms up.

When you breathe out, the belly draws back, hips come forward. Now, breathe in and root your right heel into the mat. When you breathe out, attempt to pull your right heel, towards your left knee, big inhale, heart up and back, breath out plank pose, step back top of a pushup. Add up against the mat, breathe in, pull feet to hands and hands to feet, breath out chaturanga, or to your belly, let your body decide, inhale cobra or an up dog, lift? Breath out downward facing dog, one breath, inhale, heels high, look forward, breathe out, knees, bend, walk your feet up top, uttanasana. Inhale, come halfway up, Breath out fold, right foot back, right knee settles softly to the floor.

Breathe in, on Janae Austin that lungs up. Put on the safety belt, breath out. Belly's back. Press your left heel into the floor and breathe in, breath out attempt to drag, left heel to right knee, adduct. Take a big inhale heart up, breath out plank pose, step your left foot back breathe in and pull feet to hands.

The belly will tone, breath out chaturanga. Up dog, breathe in, lift your heart. Breath out down dog, roll back. Find the breath. If it feels okay, I call your sits bones, your butt knuckles, point your butt knuckles to the sky, press your upper thighs up and back, and your heels down.

Breathe. If it doesn't feel cool in your hamstrings, let those sits bones, butt knuckles roll down a bit. Cool. Make it fit you. The method trivial how it makes your body feel important. Breathe in, lift your heels, look forward, top of the mat, breathe out, bend your knees, float or step your feet up top.

Breathe in, come halfway up, exhale, fold forward. Stand up. Breathe in. Reach up. Breath out hands to heart. One breath, one move.

Breathe in, sweep your arms up. Oradvostasens. Hostas high. Breath out, fold forward. Hands, hostas on the mat. Halfway up. Breathe in. Breath out plank pose, step back.

And when you come to that plank, lower your knees to the floor, table top. Keep breathing slow through your nose. Extend your left foot back. The balls of the left foot root into the back of the mat. Now, from there, floats your left foot. Actually, don't float it yet.

Points your tailbone here with it on the earth. Point your tailbone down towards your left heel. So you're puffing up your lower back. Now, float your left foot one inch off the mat. Not six, one, point your tailbone down toward that left heel.

Now with the low back puffing up, tailbone scoops out, start to lift your left inner thigh up against those energies. That's gonna basically fire up your left butt cheek. Postterior hit, breathe slow, heart forward. One big inhale. Now, when you breathe out, sweep your left foot to the right, put the balls of your left foot down and sit your butt down toward the right.

Left hand reaches forward. Left palm into the mat or floor. Now drag your left hand back in line with your right, breathe in, come back up to that bird dog, left foot, hovers behind you, scaffold one, breath out, sit back, reach your left hand forward. Breathe in, come forward again, scaffold two, tap your left arm with your left knee. Breath out, sit back, reach your left hand forward, back into the right.

Breathe in, come forward again, scaffold three, either tap it or kick your left foot forward over the top of the mat. Breath out, sweep it back, to the right, reach your left hand forward. Do it again, breathe in whatever scaffold works, bird dog, tap, or extend. Breathe out, sweep it back, left hand forward. Breathe in, left hand to the mat, come up hands and knees, breath out, bear roll that hip out.

Fun thing about that is we had all this focus on the left side. It was working your right hip really strong. Come up to all fours, breathe in. Now when you breathe out, extend your right leg, back balls of the foot on the mat, ujjayi breath slow through your nose. Puff up your low back with a breath out, tailbone scoops to right heel, keeping that integral part of the posture floats your right foot one inch. Pointing that tailbone down.

Keep breathing with the tailbone pointing down start to lift your right inseam up against that energy. Slow through your breath, Now, breathe in. When you breathe out, swing your right foot over to the left, put the balls of your right foot down, sit your butt back towards your right heel, right hand forward. A little convoluted to get into then becomes quite intuitive. This right heel, if you can see, is gonna wanna fall over. Can you keep it pointing up?

Draw your right hand back in line with your left breathe in, come up bird dog, scaffold one, breath out, right foot sweeps left, right hand reaches forward, get into your right side. Breathe in, come up again, scaffold two, bird dog, or tap your right arm pit right knee. Breath out, sweep your right foot to the left, right hand forward, sit back. Inhale, come forward, bird dog, tap, or right foot forward? Breath out, sweet back, sit back right hand.

Two more. Breathe in forward. Tap it or reach it. Breathe out, sweet back. Right hand forward. Last one, inhale.

Come forward. Tap your arm or extend your leg. Breathe out. Sweet back. Big, squat there. Reach forward. Inhale, come up all fours, real slow, knock out the cobwebs, breathe out bare roll. Come up all fours, breathe in, curl under your toes, Breath out downward facing dog. In your down dog, pull your upper arms apart, wrap the triceps, the bottom of them, down towards your feet.

Hug your inner hands together against the mat, breathe. Right here right now, the entire body on a mat, that's it. Every other pose that we're about to do or we did trivial. Breathe in, lift your heels, look top of the mat with your eyes, breathe out, bend your knees, put your feet where your eyeballs are looking. Halfway up, breathe in, lengthen, breathe out left foot way to the back of the mat, the balls of it, please, breath in, reach up to the sky crescent lunge, like you're getting a big bar above your head, breathe out, pull down the bar and bend your left knee toward the floor.

Inhale, reach up crescent lunge, get the bar. Breath out, pull down, left knee toward the floor. Bellies in. Inhale crescent, go up again. Breath out, left knee might get a bit lower, inhale crescent lunge, warrior two, breathe out, spin that back heel down.

So you practice this with your left knee down before, same deal. Rule your tailbone down. Left femur head where it touches your butt cheek presses back. Solid. Now, breath in, dancing more, take it up. Breath out warrior two, scaffold one, inhale dancing warrior, breath out warrior two, or right elbow to right thigh, left hand up and over.

Turn your lungs upside angle. Left legs still engage, breathe through your nose, breath in, dancing warrior, breath out warrior two, or right elbow to thigh left arm over, last scaffold this right hand sneaks inside your right foot to the floor, a block, whatever you can get there, gently lean back your upper body into your right inner thigh. Inhale, dancing warrior, come up, breath out straighten your right leg, reach back right hand. Inhale, right hand now forward lengthen, breath out triangle pose, left hand up, right one down. Now, I'm a big proponent of this right hand, not doing the old float, either on a mat, a block, your leg, because you can use these fingertips to press into a object and help your lungs turn up to twist as your tailbone rounds south to your left heel.

Right inner thigh in and up. I'll zip it now. You breathe. Oh, me, every day triangle. That's how many days. Left hand, left hip, bend your right knee, breathe in, look down, breath out, float your left thigh up, hip height. Flexing your left foot, so it's very unpointed.

Now with an inhale, reach through the crown of your head forward, breathe out, turn your chest up to the sky and breathe. Tailbone points to left heel just like in triangle pose. No, I'm looking down right now to help the balance. If you wanna challenge it, maybe you look more middle. Oh, that challenged it. If you're looking middle, maybe you look more up.

I'm gonna stay here. Breathe in, breath out, standing splits, hands to the mat. So your left big toe just pointed six o'clock, but the left inner thigh is lifting to 12. Now, breathe in, lengthen your heart forward, turn your belly a millimeter right, breathe out refold standing split. Again, breathe in, lengthen your chest forward. Breathe out fold.

Maybe you walk those hands back a touch. Maybe. Breathe in, lengthen forward. Listen close. Breathe out fold, bend your right knee, step the balls of your left foot to the back of the mat. Now roll to your inner left foot with an inhale, bend your left knee, pivot your left foot, 45 back to the left, Skandasana back of the mat.

Right big toes pointing 12:00, heart up. Now mind you, I've done this pose a million times. You might have just come here and gone, dude, I can't go any further. Perfect, because it's trivial how deep you get. You get to your spot where you feel the sensation of the inner groin opening, hamstrings, adductors, breathe. You know what's trivial?

All those anatomical phrases I just used. You know what's important is that you're present in this moment, breathing. Take a deep inhale, lift your heart a bit higher. Breath out, bend your right knee, walk your hands top of the mat, pivot all 10 toes to the front, left hands under your left shoulder, inhale right hand up. Scaffled one, when you breathe out, lift your left inner thigh a bit more, hug your feet together.

Scaffled two with an inhale, pivot all 10 toes to the right you're rolling to your outer feet, the pinky sides. Now a tighter hip, you'd walk this right foot back a bit. With an inhale, lift your hips up. Breath out, lower your left hip toward the floor, it almost touches it right hand back. Breathe in, hips up, attempt to straighten your right leg for depth, breath out, left hip down.

Inhale hips up, one breath in, breath out, left hip, almost touches. Your feet are flexed. Inhale hips up, turn all 10 toes to the top right hand down, low lunge. Rock back on your back foot, pump your left foot up and fold. Halfway up, breathe in, lengthen your spine.

Breathe out, fold forward. Stand up, breathe in, reach up. When you breathe out, drop your right hand next to your body. Pick up your inner right foot with your right hand and breathe in. Breath out dancer's pose now open up the front of that hip.

Breathe slow, belly's toned. Ojai Ibrahim. This right knee is reaching straight back. I like to flex my right foot, the one I'm holding. Find this deeper sensation in the right quad, but you do you, you might be a pointer, take an inhale, breathe out mountain pose to Dasana.

Inhale arms up, one breath, breathe out full forward. Halfway up, breathe in. Let's rinse this out. Shall we? Chaturanga, breath out, step back and lower.

Inhale upward dog, come up, breath out, downward facing dog. Breathe in, left leg, hide in the sky. Step to your left thumb with a breath out, inhale crescent lunge, reach up, get that bar that you did on the right side, breath out, pull down, bend your right knee a little or a little more toward the floor. Breathe in crescent lunge, one breath, exhale come down, one move. Enhale crescent lunge, one breath, get the bar, breath out, come down, one move.

Inhale crescent. With your exhale, it's warrior two, back heel is spun down, left thigh is rolling out, tailbone south, right femur head back. Now, dance on that foundation, breathe in, dancing warrior, breath out warrior two, scaffold one, inhale, dancing warrior. Breath out warrior two or left elbow left thigh, right hand up and over side angle. Breathe through your nose.

Breathe in, dancing, warrior. Come up. Breath out second warrior or side angle. Last scaffold, left hand might sneak to the floor inside your left foot as you gently lean back into your left inner thigh. Drive through your left heel, breathe in, dancing water, straighten your left leg, breathe out, and reach back.

With an inhale, reach your left hand forward. Breath out triangle pose, left hand down, right one up. Just try, left fingertips on your shin, the floor, a block, something to press into to help your left lung twist up. Tail bone down. Breathe easy and slow.

How deep you get into triangle trivial? How present to the depth that you do land in, important. Balance like anything else. Right hand, right hip, bend your left knee, breathe in, and look down. Your breath out floats your right thigh up hip height.

Right foot is inflection, unpointed, breathe in, crown of the head lengthens forward, taking the spine with it. Breathe out, open up your arms, rolling your left lung to the sky. Breeze slow, even here like triangle, tailbone points to right heel, which I eat breath slow through your nose, inhale. Breath outstanding splits, hands to mat as you rotate the right big toe to point down. Right inner thigh lifts up, breathe in, lengthen your chest forward, belly turns a millimeter left, breathe out fold.

Again, breathe in, lengthen your chest forward, look forward. Breathe out fold. Hands might walk back a bit. Breathe in, lengthen your chest forward. Now with your exhale, bend your left knee, step the balls of the right foot way back there.

Rolling to your inner right foot with a breath in, bend your right knee, pivoting your right foot to the right a bit, skandasen back of the mat, left big toes pointing up. Like I said before, you come over. These inner groins are gonna stop you at some point, and you feel the sensation of that. The presence of your body in the moment, breath to breath, think up with your heart. One more big inhale, a little taller from the waist up.

Breath out, bend your left knee, walk all 10 toes to point to the top, right hand under your right shoulder, inhale, left arm up. When you breathe out, lift your right inner thigh a bit, twist, scaffold one, inhale. Scaffold too, turn all 10 toes to the left, rolling to the pinky sides of your feet, they are inflection, unpainted, take an inhale, hips up, breath out, right hip lowers, If you can touch the mat, don't, but if you get close to it, get close. Breathe in, come up, attempt to straighten your left leg. Breath out, right hip almost touches the mat. Inhale up. Right foot is inflection, dorsey style.

Breath out down. Inhale up. Turn all 10 toes to the top and breathe out left hand down. Rock back on that back foot, pop it to the top. Halfway up. Inhale. Breathe out fold.

Inhale. Stand up. One breath, one motion. Breath out. Drop your left hand. Left palm turned out. Breathe in. Pick up your inner left foot.

Left hand. Breath out, not her adjusting the kick back into your left hand, belly's toned in and up, soften your left shoulder, breathe slow. I'm having trouble balancing, so I'm gonna look down because it's easier. If that's you, do it. Take a big inhale.

Breath out mountain pose. Let's rinse this out. Take a big breath in, reach your arms up, and breathe out full, slow, breathe in halfway up, Artotoxin, long spine, breath out, chat arunga, step back, lower, real slow. Inhale upward dog, collar bones lift up through the ceiling. Breath out, down dog, one breath, one move.

Breathe in. Look between your thumbs. Lift your heels. Breathe out. Bend your knees. However you wanna get your feet up. Get them up to the top.

Breathe in. Come halfway up. Breathe out fold forward. One breath, inhale, stand up, reach up, root your feet into the mat, feel the entire body. Breath out hands to heart. Bring your arms to your sides.

Feet around hip distance right here. We're gonna take a forward fold, but it's gonna be on one foot. I just wanna show you for a second. One foot is gonna be hovering. Right now, my right foot is hovering.

It doesn't look like it, but it is. That's what you're gonna do. You're gonna have a foot hovering parked right next to the other foot. So let's do that. Stand here, tadasana, hover your left foot off the mat ever so slightly.

Keep it hovering next to your right. It's gonna wanna go back. Don't let it. Take a breath in. When you breathe out, start to hinge with a flat back forward, keeping your left foot hovering next to your right. You might come forward six inches you might come forward 26 inches.

Left foot is hovering. Breathe in. Come back up. Left foot is hovering next to right. Breath out. Come forward slow. Now, wherever your flat spine landed, send your left leg back to be in line one long line of energy toppling tree.

You might articulate forward a bit through the right hip now. Can you puff up your low back like you practiced before in bird dog? Now take a big inhale. When you breathe out, start to bend your right knee, listen close. Tap the back of your right shin with your left knee, hands to the mat, swing your left shin over to the right like you did before and put the foot down. Now with an inhale, sweep your arms back, lift your heart 45 degrees.

From here, breathe in. With a breath out, half moon, left hand up, right arm down, float your left thigh, back, lungs turn up, hips, left hip stacks on top of right. Take a big inhale, breath out, standing splits hands to the mat. Inhale heart forward, breath out, uttanasana fold feet hip distance. Halfway up, breathe in, lengthen out, breath out, fold forward, stand up, breathe in, reach up, slow exhale, palms touch hands to heart.

Bring your arms to your sides, hover your right foot up next to your left. It looks like you're standing on two, but you are not. Breathe in. Breath out hinge from the hips, arms stay alongside the waist to any vector, flat spine. Right foot hovers, breathe in, come back up slow.

Right foot hovers. Breath out hinge again. Mind you. It might be six inches. Even if it is, start to send your right leg back. You're in one long line of energy in this toppling tree.

And then maybe you articulate forward, puff up your low back like you practiced at the beginning. Wojai breath slow, take an inhale, Breath, I'll bend your left knee, tap the back of your left shin with your right knee, hands to the mat, swing your right shin left, put it on the floor outside the mat. Now, breathe in and sweep your arms back, heart lifts about 45 degrees as you breathe out. Take an inhale with an exhale, right hand up, left arm down, half moon, open up. Tailbone points to right heel.

Importance, bathe in the moment, trivial. If you're shaking, if you fell, whatever, breathe in, breath, outstanding splits, hands to the mat, right big toe points down. Inhale, lengthen your chest forward. Breathe out, uttanasana full. Hello, hips. Halfway up. Breathe in.

Rince it out, chatarunga, breathe out, step back and lower. Inhale upward dog, lift. Breath out downward facing dog. Take your feet as wide as the mat and down dog, please. Literally, pinky toes to the edges.

Roll your heels in, toes point out. Breathe in. When you breathe out, walk your hands back, bending your knees, squat melasana back of the mat, elbows inside inner knees. Caller bones breathe in, lift them up. Breath out, press your elbows into your inner knees.

Put a little sway into this. You can't do a hip mobility, hip class without melasana. Cannot. Definitely not. So give us another couple breaths.

I sway it side to side because I wanna get my times worth. Maybe you sway it side to side and see what's up to the hips. Take one more big breath in. Breat out fold, heel toe your feet to hip distance, walk out your hands to a down dog, breathe through your nose. With a breath in, right leg goes way up, pigeon prep. Breath out, right knee outside your right wrist as your shin travels left, soften your right knee than your left.

Breathe in, extend your spine up, one breath. Breath out, come forward slow, pigeon. You rest your head on something. So now you're falling into gravity so you can stack fists, blocks just so you're not holding up your nog and breathe. Belly soft.

If it's too much on that right hip, you tack your right shin back. You want a little more, get it forward. You got two breaths, slow through your nose. There's one. Important you watching the breath.

There's two. Hands to mat, lift your heart, curling to your back toes, left knee up, step your left foot, our right foot back down dog. Big inhale, left leg goes sky high. Breath out, left knee, outer left wrist shin to the right, left knee touches, right knee touches. Take a big in, breath, lift your heart up, breath out lengthen forward slow.

Soften your jaw, slow your breath. Can you let your body fall into gravity important? Anything that came before this moment of you doing that trivial? Two more breath cycles. One more.

Hands to the mat, lift your heart, breathe in, curl under your back toes, breath out down dog. Take a big old inhale through your nose, down dogers. Breath out knees to the mat when they tap down, bring your knees up to tap the back of your wrist, toes, touch, sit onto your heels, scaffold one, Verasana hero's pose. Scaffold two, sit between your heels, and start to slowly lower down to any capacity to find the function of your front body through the hips opening up. Keep breathing slow.

The lower you get down, the more you're low naval, Odiana Bonda for the yoga nerds draws down in and up. Turn your butt cheeks on just a bit. One more slow breath cycle. Grab for your ankles, press your elbows into the floor, hands under elbows, come up straight and slow. Hands top of the mat, step back, plank, breathe in, breath out lower to your belly, roll onto your side, lie under your back, feet to the mat, please.

Once your feet land, scoot your hips two inches right, left leg long, right knee in, breathe in. Breathe out, guide your right leg to the left, with your left hand, right arm right. Big in breath, press your left heel away from you to fire the leg, breath out, turn your belly button to the sky. Breathe in. Important.

Breathe out. Important. Breathe in. Breathe out. Breathe in, roll back onto your hips, feet to the mat, breathe out, hips back to center. Hips two inches left, right leg long, left knee in, inhale. Breathe out. Guide your left leg.

Over to the right, turn your nose left. Breathe in, press your right heel away from you to fire the leg, breath out, soften it, and turn. Breathe in. Breathe out. Important. Breathe in. Breathe out.

Breathe in, roll back onto your hips, feet to the mad hips to center, breathe out. Needs to chest. Big old breath in. Give him a squeeze. Breath out shivasana. I like to land a Shavasana with a sigh, to be breathed again, to effort knots through the breath, no tension.

Soften your inner lips, and your jaw, important surrender. You embodied in this moment. You being present. Important. Everything up to now trivial.

Stay in that Shavasana as long as you need Thank you guys so much for sharing your practice with me. Thank you for your heart, your strength. Thank you for your courage.