Solar Core

Hello, everybody. Welcome to your core day. We're gonna get after the core just a bit today. We're gonna flow. We're gonna go one breath to one move, but we're gonna put some, stuff in the middle, which is core to the middle, to the end, the beginning, breathe and move today.

That's what's important. As always, these classes are built on a scaffolding approach, like a scaffold that runs up a building from a lower scaffold to the next to the next to the next. I'll call that out as we move wherever your body lands on, what scaffold, that's where you land on. Today, work with what you got. Cause what you got in the moment, don't salt your food before you taste it.

Every moment's different. So you might not be able to do all the stuff I do, but I'm gonna scaffold you up going in. You're gonna be able to do something. Work with what you got. It's not what's on the surface.

It's the energy inside. Breath to breath. So let's get rolling, shall we? Long to your back, bring the soles of your feet to the mat, take your feet as wide as the mat, let your knees rest in together, tee out your arms to the sides. And just from right here, you're gonna start the breath, ojai breath, victorious breath. Slow inhales, slower exhales.

Soft constriction in the back of your throat, your breathing, slow through your nose. Because that is gonna be the metronome. That's gonna be what guides every motion, every expression of your body. The breath is inside, the muscularity on the outside. Work is what you've got.

So we look through to what's driving it, not at. We don't look at it to the surface, through it. So with your HIV breath running, Floch your shins parallel to the floor, float your knees right over your hips, bring your hands to your thighs. Hands to the middle of your thighs. Now with your knees over your hips, take a breath in, and when you breathe out, push your legs away from you with your hands as simultaneously you pull your knees towards your chest. Press your lower vertebra down into the mat.

Maybe you lift your shoulder blades up a bit. So right now, I'm really pushing my legs and my knees are really coming in. If my hands disappeared, my knees would fly toward my face because I'm pushing away. Breathe. Press your low back into the floor. Ojai breath, working what you got, scaffold one.

Breathe slow. You should be vibrating, like shaking right now. Needies, press in, press your hands away. Breathe slow through your nose. One big inhale, breath out, lie back, knees to chest, hands top your shins, move your knees around. We're gonna rinse and repeat on that one right now, or we're gonna scaffold up.

Hands to thighs, lift your heart, press your legs away, scaffold one, scaffold two, take your right hand, put it on your left thigh, left hand above you, reach your right leg long. Now push your left knee away from you with your right hand, lift your heart and press your lower back down. Your knee presses to your face while you're pushing it away. Work with what you got and press your lower back into the mat and breathe. Take a big inhale, breath out knees to chest, give them a squeeze.

All kinds of core happening right there. Bring your knees back up, shins parallel, scaffold one both hands, or scaffold two left hand to right thigh, left leg hovers off the back, right arm over the top. Press your right leg away from you with your left hand. Pull your right knee in towards your face. Press your low back down into the mat and breathe, work with what you got, whatever scaffold you're on, incredibly effective, not loving it, incredibly effective.

Breathe in, Breath out lie back. Holy crap, move your knees around and breathe slow. Yes, there's another scaffold. Lastly, shin's parallel knees over hands to thighs. Scaffold one, scaffold two, right hand left thigh, right leg long, left arm over. Press your leg away.

Pull your knee in. Breathe in. Last scaffold. As you do that, breath out, tap your left elbow to your right knee, broken bicycle. Breathe in, right leg long, left arm long, breath out, tap knee to elbow, push your left leg away the whole time. Breathe in, right leg long, left arm over, breath out knee to elbow.

Two more, inhale lengthen, work is what you got. Breath out tap them. Inhale lengthen push your left leg away. Breath out tap them. Needs to chest.

Oh, boy. Oh, boy. Brief slow through your nose. Credibly effective, doesn't take a lot. Neeze over, scaffold one, hands on, scaffold two, right hand or no, left hand, right thigh, left leg, long, right arm over. Take an inhale, last scaffold, push away, breath out, tap left elbow, right knee, or right elbow left knee, breathe in, back and hovered, breath out, tap it.

Inhale long, pushing your left knee away the whole time, or right knee breath out tap. Breathe in, lengthen, press your right knee away, breath out tap. Inhale lengthen last one. Thankfully, breath out tap needs to chest. Oh, yeah. Key breathing. Now we're gonna open up that constriction. Put your feet on the mat, inner hip distance so you can touch the back of your heels with your fingertips in this neighborhood generally.

Reach your arms over your head. And with a breath in, press your upper thighs to the sky as you drive the centers of your heels down, breath out, arms to sides, bring your hips down slow. That's the whole deal. Breathe in hips up, arms overhead, big breath in. Breath out slowly soften it down.

Your drishti point on the ceiling sky somewhere, breathe in, reach up, find a spot to look at, breath out lower down. So you're looking at something. Now, breathe in. Go up. Now look 10 feet past it and look through it. Breath out. Come down.

That's where the real truth is. Look through it. Breathe in. Go up. Look through it. Not at it. Not at the surface.

Breath out down. That's what you got. Needs to chest. Give them a squeeze. Take an inhale. When you breathe out, roll over onto your side, come up to all fours, hands and knees.

Open up that front body again, big hands on the mat, take a breath in, soften your heart through your shoulders, drop your low belly, tailbone up, look up. Breath out, tailbone down, round your spine eyes to belly. Breathe in, lower your heart, drop your belly, sits bones up. Breath out round and puff up. Press your hands out.

I don't know about you. Do it again. Breathe in, sway back look up. But this has definitely opened up those abs that we just constricted. Brass out, round, puff up. Push your hands out.

Inhale, neutral spine, somewhat flattish, breathe out, bear roll. Move around, everything moves. So every time you extend, you flex a joint, whatever, you're rolling synovial fluid, goo into it, to lubricate it, so move all this stuff. Bhujaiti breath for your nose, please, the whole time. Now take a big breath in and come up to all fours. Keep traveling forward with your heart, breathe out chest, top of the mat, lower down.

Breat in, baby cobra, Bhujang Dawson, look down, lift your ears. Breath out child's pose, press back, belly in. Breathe in. All fours come forward. One breath, exhale chest top of the mat, lower down. One moves. Breathe in. Baby cobra shoulder blades opposite back pockets.

Breath out child's pose. So this is core day. So, breathe in, come forward all fours. Your core, yes, breathe out lower all the way down. Is your sweet, sweet six pack, but I think even more so, it's the back body. It's not the buzz phrase of the abs.

It's these guys back here. So breathe in baby cobra lift, listen close, breathe out, float your legs up off the mat, inner thighs float. Your hands are under your elbows. Now float your hands off them at a millimeter under your elbows. Core, back body.

So everything's floating right now. So we're gonna call this float. So breathe in, float. Breath out, lower down, ground floor is what I call this one. Breathe in, float, everything comes up in place.

Breath out, ground floor, lower down. Inhale, float, everything lifts. Breath out, ground floor, lower down, cobra pose, breathe in, lift your heart, breath out down, roll back. Whatever you need in down dog, I'm kind of a habitual peddler. You might need some stillness here. You might need to scrunch shoulders to ear lobes and then soften them.

What do you need to adjust in your dog pose? You're in your skin. Work with what you got. Now, breathe in, lift your heels high and look forward, breathe out, bend your knees, walk your feet up top of the mat. Breathe in, come halfway up, lengthen your chest out over the front of the mat, breathe out and fold. Inhale, stand up, reach to the sky, breathe in.

Exhale hands to heart. Breathe in, sweep your arms up, breathe in. Breathe out fold forward. Inhale. Come halfway up. Roll your butt knuckles up while you do this.

Breath out fold, left foot back, left knee lowers to the mat, breathe in, Anjannejasana reach your arms up. Breath out belly back, hips forward, adduct hugging right heel to left knee. 10% of your energy kicked your back foot down into the mat and fire the left glute. Take an inhale, lift your heart up and back. Breath out hands to mat, rock back on your left foot and then pop it up to meet your right.

Halfway up, breathe in, lengthen, breath out, fold, right foot back, right knee softens down to the mat, breathe in, ah, and then come up, breath out, belly back, hips forward. Your next exhale hugs right knee forward to left heel. So they're not falling, they're pulling in, kick your back foot down, breathe through your nose, work with what you got, breath to breath, inhale, heart up and back, a little bit, or a lot of it, breath out hands to mat, rock back on that back foot and get it to the top to meet the left, inhale. Come halfway up, plank pose, breathe out step back. Big ass hands on the mat, please.

Play your fingers, distribute the weights your wrists aren't getting mushed. Take a breath in, pull feet to hands. Breath out chaturanga, neck scaffled up, or to your belly. Breath in, up dog or a cobra pose. Breath out down dog, roll it back.

Gonna put them all together now. Breathe in. Lift your heels. Look forward. Breath out. Load the spring. Bend your knees feet up to the top.

Inhale halfway up. One breath. Breathe out full, left foot, back, left knee down. Inhale, longitudinal, as many anatomical things that happen as you can remember, breath out Chaturanga, step back right foot, lower slow. Inhale upward dog, come up.

Breath out downward dog roll back. Breathe in. Left leg high. Three legged dog. Step to your left thumb as you breathe out. Put your right knee on the mat. Inhale, anginae asana coming up, breath out hands to mat, rock back on your back foot, pop it to the top.

Halfway up, breathe in, breathe out fold, right foot back, right knee settles to the mat. Inhale, Anjanae, asana, lift up out of your hips. Breath out chaturanga with control, breath, and motion. Inhale, up dog, come up slow. Breath out down dog, go back slower.

Breathe in, right leg up, three legged dog. Breath out step to right thumb, left knee to the floor. One inhale, Anjanne asana, you're coming up. Breath out hands to mat, left foot to the top, Autanasana. Breathe in, come halfway up.

Breath out full forward. Stand up. Breathe in. Reach up. Breath out hands to a heart. Bring your big toes together to touch, put one inch between your heels, inhale, utkatasan powerful pose, bend your knees, reach up.

When you breathe out shift the weight back into your heels, toes are still grazing the mat, tailbone gently points to heels, breathe in, lift your upper chest up, breath out, drop your butt a bit lower, sit more back than down. Breathe in, lift your chest. Breath out full forward, halfway up, breathe in, plank pose to Chaturanga exhale. Upward dog, big inhale, come up. Breath out down to one breath, one move, core day. Breathe in, right leg high.

When you breathe out, bend your right knee, open your right hip to the left. Now, in most bodies, this left knee is gonna wanna fall into center. Can you make your left leg look as down dog ish as possible? Take a breath in, breath out right knee to right armpit, scaffold one. Breathe in, fly your right leg back, stack it left, scaffold two, breath out right knee, right armpit, press your right foot towards your right hand without touching the floor. Breathe in, fly your right leg, stack it left.

Breath out, right knee, right arm pit, press your right foot towards your right hand. Don't touch the floor. Breathe in, fly your right leg back last one. Step to your right pinky, breathe out right foot. Now, inhale, pull your heart forward, breath outbends your arms, dive inside your right thigh.

Breathe in, straighten your arms, come up, breath out, send your hips up and back, modified pyramid. Now, breathe in, come forward, low lunge, scaffold one, breathe out, tap the back of your right shin with your left knee. Breathe in, step your left foot back. Do that again or scaffold two, floats your left knee between your thumbs one inch, breathe in, step back, do one of those, or breath out, pistol your left foot forward, left buttcheeks off the mat, right hand up. Breathe in, low lunge, step back, breath out, left foot to left pinky, toes out, heels in, squat, melasana.

Breathes low. Big inhale, collarbones up, breath out, elbows press into inner knees. Breathe in. Breathe out full forward, heel toe, feet, hip distance halfway up, breath in. Chaturanga, breath out, lower.

Inhale up dog, one breath, breath out down dog, one move. That being said, breathe in, left leg high with a breath out, bend your left knee, stack your left hip right, keeping that right leg as down doggish as possible. Work with what you got. You might just kick it here. Breathe in or breath out left knee left armpit.

Breathe in. Left leg stacks up to the right, open the joint. Breath out left knee left armpit, neck scaffold left foot forward without touching the floor. Breathe in, left leg up and back, stack it. Breath out left knee left armpit, floats your left foot. Inhale, fly the left leg to stack right, step to your left pinky, breath out.

Inhale, lungs forward, breath out, bend your arms, look through it, not add it. It's a different story. Breathe in, straighten your arms, drishti through the floor, breath out, hips up and back, drishti through the floor, your eyeballs, breathe in low lunge, scaffold one, breath out, tap your left shin, right knee. Inhale, low lunge, step back, scaffold two, breath out, right knee, one inch off the mat between your hands. Breathe in, step back, scaffold three, breath out right foot forward, right butt cheek off the mat.

Left hands up, think up. Breathe in, step back, low lunge, breath out right foot, right pinky, heels in, toes out. Malasana, breathe. Take a big inhale, heart up, breath out, press elbows into inner knees. Big in breath.

Breathe out full forward, heel to feet to hip distance. Halfway up, breathe in, exhale, full forward, inhale, stand up, reach up, breath out hands to heart, bring your big toes together to touch, put an inch between your heels. Breathe in, utkatasana, sit back and down. Breathe out, full forward. Inhale halfway up lengthen.

Chaturanga, breath out step back. Inhale upward dog, lift your collar bones as high as shoulders. Breath out down dog one breath, one move. Breathe in, right leg, hi, please. Step to your right thumb with a breath out, roll to your inner left foot, warrior one, inhale, reach your arms up.

Breath out hands to mat, plank pose lower to the ground floor all the way down. Inhale, float everything up in place. Now with a breath out, sweep your arms back, palms face the mat. Breathe in, float your hands under your elbows again, breath out cactus your arms up out to the sides. Breathe in, float hands under elbows, breath out, sweep your arms back, palms down.

Inhale, float hands under elbows, thighs lifting the whole time, breath out, cactus your arms, inhale hands under elbows, breath out ground floor lower. Breathe in cobra or an up dog coming all the way up. Breath out down dog. Inhale, left leg up. One breath.

Step to left thumb. Breathe out. Rule to the inner right foot. Breathe in first warrior, reach up, breath out, hands to mat, plank to the ground floor, core day. Breathe in, float. Everything is up.

Breath out, sweep your arms back, ears lift up. Breathe in, float, neck scaffold, breath out cactus your arms, or superman them forward. Breathe in, float hands under elbows. Breath out, sweet back, inhale, float hands, work with what you got, breath out superman or cactus, breathe in, float hands under elbows, ground floor exhale, inhale upward dog or a cobra, breath out downward facing dog. Using your nervous system, not your eyeballs, where the front of the hand fingers meet the palm, the knuckles, press them down into the mat.

Where the forearms inserting into the wrist, the heel of the hand, those muscular pads make them lighter, start to lift them So they're not dumping into the floor, they're grazing it. Now breathe in, lift your heels, look between your thumbs, breath out, bend your knees, put your feet at the top. Breath in, utkatasana, powerful pose. Breath out straight legs, hands to heart. Enhale, utkatasana, powerful pose.

Breath out full forward, breathe in halfway up, lengthen your spine, breath out chaturanga. You could always skip it, right? Work with what you got. Moment to moment updog. Breat in. Breath out down though. Breathe in. Right leg coming up.

Step her right thumb with a breath out. Crescent lunge as your in breath reach your arms up. Breath out, second warrior, spin your back heel down. Find your breath. Get kind of hippy dippy about this next breath in.

Start your next breath in in the back of your heels. And feel it go all the way out to crown of your head. Slow breath out. Breath in dancing warrior, when you breathe out straighten your right leg and reach back right hand, inhale right hand now forward, breath out triangle pose, right hand down, left arm up. With a breath in, root the mound of your right big toe down, breath out from the ground up, pull your right inner thigh in and up.

Lungs turned to the sky belly toned. I mean, we could do a whole class on triangle pose. It's chordae, though. Left hand, left hip, bend your right knee, breathe in, and look down. Breath out, float your left thigh up, hip, height, half moon with an inhale, lengthen your right lung away from your right hip, spine is long, breath out, open your arms, turn your chest to the sky. Now, I always float my right hand because it's core day.

Can you close this left oblique, left lung, to left hip a little shorter. Take an inhale. Breath outstanding splits, hands to the mat. Inhale lengthen your lungs forward, spine long, breath out, bend your right knee, step the balls of your left foot way, way, way back there. Now with an inhale, fly your right leg back, three legged dog, bending your right knee, stack your right hip left. You were here earlier.

Scaffold one, scaffold two, lift your left heel and inhale, breath out, roll to your outer left foot, step your right foot behind you, wild thing, pressing now your left bicep forward to where your chest is facing. Flex your left foot. Oh, it's a nice one. Breathe in right hand up. Breath out right hand top of the mat, Ground Floor as your right foot hovers.

Breathe in, float, everything's up, breath out, sweep your arms back. Breathe in, float hands under elbows. Breath out cactus them out or superman them forward. Breathe in, float hands under elbows, breath out, sweep them back, inner thighs, stay lifting, inhale, float hands under elbows, breath out superman or cactus thumbs up pinkies down. Breathe in, float hands under, ground floor, breath out, inhale cobra, or an up dog, breath out downward facing dog.

Front of the hand heavy, rear the hand light, basics. Breathe in and left leg coming up. Breath out step to left thumb with control. Inhale, crescent lunge, reach your arms and heart up. Breath out warrior two, back heel spins down.

Sit bones roll down. Right thigh presses back. Breathe. Work with what you got, breath to breath, inhale, dancing, warrior, breath out straighten your left leg, reach back. One inhale, reach your left hand forward.

Breath out triangle pose, right hand up, left down, turn your lungs up. Mounded to the left big toe presses down, breathe in, inner left thigh, pulls back and up, breathe out. I'll zip it so we can all breathe together. We're looking through the moment, through the shape, the avatar, to the energy inside. Work with what you got.

Right hand, right hip, bend your left knee, breathe in as you look down. Breath out, right leg coming up, hip, height, straight, and strong engaged. Breathe in, left long lengthens forward, breath out half moon, open up. Tail bone points to right heel. Now this right side, if you can see me or not, Can you close the right lower rib a little closer to the right hip?

And breathe. Big inhale. Breath outstanding splits. Real slow one breath, one motion. Inhale heart forward, breath out, bend your left knee, step the balls of the right foot way back.

With an inhale, left leg flies to a three legged dog with an exhalation, bend your left knee stack your left hip right. Stay put, or breathe in right heel lifts, breath out, roll to an outer right foot, left foot behind, wild thing, this right bicep, pressing forward. Work with what you got. Breathe in, left arm up, breath out, plank pose to ground floor, left foot off the mat. Inhale, float, everything's up.

Breath out, sweep your arms back. Inhale, float hands under, breath out superman or cactus. Inhale, float, inner thighs lift. Breath out arms back. Inhale, float hands under.

Breath out superman or cactus. Inhale, float. Ground floor exhale. Big breath in into an updogger. Cobra, breath out downward facing dog. Now, from this dog pose, take a big inhale, right leg goes way up. Breath out, step to your right thumb, right foot, as you look forward, take a big inhale, left knee up, hip high tens to the sky, get up off the ground, breath out, step back to where you just were low lunge, right foot back, plank pose, do a push up, breathe out down and up downward dog, breath in, left leg up, breath out, step to left thumb, look forward.

Breathe in, right knee up hip height hands up. Breath out, step back, low lunge, left foot back, take an inhale. You know it, do a push up. Down dog. Now we're gonna scaffold up for these last two.

When you do a push up next time, not down dog. As you come up, you're gonna step the next foot forward. The lower you start to step, the tougher it's gonna be, work with what you got. So breathe in, right leg up. Breath out step to right thumb. Look forward.

Breathe in. Left me up, hip, height hands up. Breath out step back. Lower down. Breathe in. As you push up, step your left foot forward. Look forward.

Breathe in. Right knee up hands up. Breath out. Step back, plank. Lower down. Inhale. As you come up, breathe out.

Right foot forward. Breathe in. Left knee up. Breath out, step back, lower down as you come up, left foot. Inhale, right knee up. Breathe out, step back.

Do a push up, right foot. Inhale, left knee up, breath out step back, do a push up as you come up, left foot. Inhale, right knee up, breath out step back, Chaturanga, real yogic about it. Up dog, breathe in, come up. Brush out down dog roll back.

The next thirty seconds can be done from your knees or from plank. Breathe in, plank pose, feet hip distance, breath out, tap your left shoulder with your right hand. Hips stay facing the mat. Breathe in, plank, breath out, tap your right shoulder with your left hand. Left hip doesn't lift.

It faces down. Breathe in, plank. Breath out, tap your left knee with your right hand. Breathe in, plank, breath out, tap your right knee with your left hand. Breathe in, plank, breath out, grab your left big toe with your right hand.

Breathe in plank, breath out, grab your right big toe with your left hand. Oh, hello, right side. Breathe in plank, chaturanga, breath out. Up dog inhale, come up. Breath out down, dog, roll back.

Take your feet wide as the mat, please, pinky edges, pinky toes to the edges. Now, pivot your heels in, toes out, breathe in. Breath out, bend your knees, walk your hands back, melasana, hands to heart, every day, melasana. Now you're using the elbows and the inner knees to press out as your hands come down through the center line, that torques your knees out of touch, helping the heart lift. Now, can you keep your heart lifted here without the use of the elbows? Cause you're now going to balance your arms on top of your knees without falling in.

Keep breathing, make fists with your hands and start to roll your very closed, semi tight fists in very slow circles. Breathe slow. Swit your circle direction. Take a big in breath. Breathe out full forward, heeltoe feet to hip distance, breath in, plank, walk out, chatarunga, exhale, press your knees to the sky as you lower, engage your legs.

Breathe in upward dog, lift, Breath out. Down, do you think he forgot about that miserable float thing? He didn't breathe in plank. Breath out. Ground floor, please. Last little set of the core, breath in, float everything up, breath out, sweep your arms back, ears lifting, inhale, float hands under. Breath out, reach forward, superman, or cactus, breathe in, float hands under, breath out, sweep back, inner thighs, lift to capacity, breathe in, float hands under, breath out Superman, inhale, float hands under elbows, breath out, sweep them back.

Inhale, float hands under. Breath out superman, reach forward, breathe in, float hands under, breath out ground floor, cobra pose, inhale, lift your heart. Brest out child's pose. Go back. Give your shoulders a break.

If your back is cool with it, bring your feet to or your knees to inner hip distance, sweep your arms back, palms face up. Relax your arms just a few breaths. Ojai, eat through your nose. Everything's important. Nothing matters. So anything that came before this, it was all surface.

One more slow inhaling up sail. Now reach your hands forward, breathe in, come up to all fours, keep traveling forward, breathe out, lower your chest, top of the mat, reach your arms back, interlace your fingers over your butt, breathe in, lift your heart up, breath out floats your legs up. Shala Boston scaffold one, scaffold two, bend your knees, reach back, grab outer ankles with your hands. Can you flex your feet? Take a breath in, lift your heart up. When you breathe out, kick back into your hands, don your awesome.

So the kick from the waist down, you're energetic kicking. From the waist up, your yin softening your chest. You're not tolling on your feet. You're kicking your feet into your hands. If you want to scaffold up, press your heels up and your upper thighs to the mat. Breathe.

Take a big inhale. Breath out lower down, slow. Right ear to the mat, look to the left. Sweep your arms back. Palms face up.

Breathe slow. Now with your right ear on the mat, cactus your arms out to the sides. And when they get there, start to work your elbows forward until they're a little bit further forward than the shoulder joint. Bend your left knee, left foot points up. When you breathe out, lift your left leg up, arc it over to the right, rolling onto your right side.

Now you might notice, I just used my left hand to prop in front of me now. It gives you better stability on the right side. Your right arm is in that captive shape behind you. Now check it out. My left knee is pointing up. This deepens the expression in the opening to the right pec. If that's too much, work with what you got, stack your knees.

And now this left hand can help you find your spot to open your right pack. Dialing in last few breaths, press your right palm into the floor, and attempt to quite literally pull the floor under your mat. One more big breath in. Slowly breathe out, roll back onto your belly. Make sure this left arm, if you moved, it is now cactus shape.

You're looking at it with the right ear to the mat, and the elbow's a little further forward than the shoulder. It's not in line. Little further. Now bring your left ear to the mat look right. Bend your right knee, right foot up and breathe in. Breath out, lift your right leg arching it up and over to the left.

You're rolling onto your left side. Now, you can take this right hand, maybe you put it in front of your face. For better leverage. Breathen, like I said, I'm putting my right knee up. It deepens it on the left pec, but you might just stack your knees way more accessible to that left pec shoulder. Breathe easy.

Press your left hand into the floor and attempt quite literally to drag the floor under your mat. Just a little bit of your energy. Breathe. Oja' breath, work with what you got. It's not the surface. You're given what she got is inside the surface.

The driver of it. Breathe into that. Speaking of breathing, breathe in. Breath out slowly lower back down onto your belly. Both hands to the mat as if we're gonna float, we're not.

Breathe in cobra pose. Lift your heart. Breath out child's pose. Take it back. Breathe in, now come forward to all fours.

When you breathe out, walk your knees up to tap the back of your wrist, toes touch, sit onto your heels, virasana. Hearts up, breathe slow. Now, if you're going to take soup to viras and reclining, see how my butt knuckles are on my heels right now, sit between them, sneak in between, so you're sitting in the bowl so your inner heels are outside your hips. And as you come down, the further you come down, the more you're drawing that belly down, breathe. Belly tone down.

Breathe into your entire body, just like you did in that warrior, too. Can you start the breath in and the entire back body and have it inflate out the front of the body? You fill up the entire mechanism. And slowly empty it. Turn on your butt cheeks just a bit so they're not just completely soft because that's gonna compress the low back even more fire them up a bit.

And then grab for your ankles with your hands. Elbows pressed down so your heart comes up and then your hands replace where your elbows were. Come up real slow. Swing your legs out in front of you. I was gonna do regular pigeon.

We're gonna do double pigeon right now instead and cross your right shin in front of your left. So you're crossed at the middle of the bone, not the ankle, middle of the bone. 90 degrees on the right, as 90 as you can get on the left, lift your heart with a breath in. When you breathe out, take your chest forward. No. I've done a lot of pigeon in my days, so I come forward like this.

Might not be you, work with what you got. You might have your fingers behind you and just coming forward, right hip, target, work with what you got and breathe. I'm gonna come forward for a few more breaths, soften. Was I eat through your nose? Where can you soften with an exhale? Where can you drop into gravity just to touch more?

Slowly start to round your spine back up, one vertebrae stacks on top of the next coming up. Extend your right leg out long, step your left foot outside your right leg, left hand now behind you with an inhale reach your right hand up, get tall. Breath out, twist left, right elbow outside your left thigh. Take a look at your computer machine or your screen right now. Right elbow outside your left thigh, work with what you got. If you can't get that, hook your left shin with your right arm and twist.

Breathe in, lift your lungs lean back a bit. Breathe out and twist, press your right elbow into your left leg. Inhale, lift your heart up lean back a bit. Breath out, twist. Come back through your center with a breath in, cross your left shin in front of your right thigh, double pigeon, 90 to the left, as 90 as you can get to the right, heart up, breathe in, breath out, lengthen forward, soften down, or soften forward.

Breathe. Relax your jaw. Next breath out, where can you release a bit more? Breathe in. Come back up real slow. As you get tall, breath out, left leg goes long, right foot steps outside it.

Right hand behind you, breathe in, left arm up, either hook that right knee or breathe out left elbow outside it. Breath in, lift your lungs up lean back a bit. Breathe out and twist. Breathe in, lift your heart, lean back a bit. Breath out, twist.

Breathe in back to center as you breathe out, give it a counter dip to the left. Swing your legs back behind you or back to the back of the mat, reach forward and breathe in. Breath out, round back, Shavasana. Big breath in, sigh out of your mouth, let it go. Everything falls into the mat.

What you got, let it go. Staying that, Shivasana, as long as you need, let your body integrate. Thank you all so much for sharing your practice with me. Thank you for your energy, your discipline. Thank you for your courage.