alright day three welcome back on the
introduce a standing balancing pose so
you got that to look forward to hey
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to the channel let's get started alright
start off on your back today arms at
your side like cactus shape take a few
moments to relax here and connect to
your breath
all right then let's start to do some
vinyasa some movements with the breath
so let me just show you my lower back as
you inhale I want you to arch your lower
back to reach the tip of the tailbone
down into the floor you can see there
and then as you exhale tuck the buttocks
press the lower back down into the floor
inhale to arch your lower back exhale to
flatten inhale to arch your lower back
and exhale to flatten all right now
inhale into neutral so it's really
important to me that you're able to
control and to hold your spine in this
neutral position so let's try real
simple without the spine moving at all
bring your right leg up in the tabletop
next days free draw relax now send your
right leg forward but as I stretch the
right leg forward I have to engage my
core so I engage I use the exhalation to
cinch in from all four sides without the
low back flattening and then I bring the
leg back up I set the foot down notice
that it hasn't moved at all it's like a
brick here in the middle alright then
without the hips twisting I bring the
left leg up I engage my core I cinch in
from all four sides using the exhalation
I stretch the leg forward the next day's
free though I don't let the shoulders
round then I bring the leg back up
alright let's try one more time right
leg up stretch the leg forward and down
back up left leg up squeeze in forward
and down back up all right now take both
legs up in the tabletop still keep your
length there now take the arm straight
up and as you exhale stretch the right
arm back left arm down inhale back up
palms together exhale change sides
inhale Becca all right so most tricky
would be able to do the hands and the
legs at once can you send the right leg
forward and down as the left arm reaches
right look keep your awareness of your
core don't lose any of that work don't
wiggle side to side Becca change sides
keep the front hip bones equal distance
from your shoulders and the ceiling
don't let the hips twist back up exhale
change sides neck free jaw relax back up
exhale change sides back up exhale
change sides Becca exhale change sides
and back up alright so now forget about
that we're going to strengthen some
flexion in the spine some rounding
before we're just trying to strengthen a
neutral spine so now fingers behind your
curl after your knees tuck yourself up
and do a little ball squeeze in then
stay curled up as you inhale stretch
your legs up exhale crunch up even more
inhale stretch the legs and the arms out
exhale crunch up even more now don't let
your lower back lift open up and crunch
up as you exhale open up and crunch up
as you exhale Oh heart open up and
crunch up more as you exhale open up and
catch up more as you exhale
okay just relax then hug your knees in
roll yourself all the way up to seated
and take down dog down dog hands go
shoulder distance apart and stretch down
into your middle three knuckles turn in
arms up to the ceiling and now lift up
through your wrists lift your hips
stretch the hips back let the head drop
and then shift into plank pose strong
corn your plank without rounding or
sinking at all squeezing your belly
strong extension all four sides just
lift your right leg up one inch no
rounding though no peaks or valleys in
the spine long change legs if your left
leg up just one inch set that foot down
stretch back to down dog
walk your feet up to the top of the mat
inhale reach your heart forward exhale
fold reach down into your feet inhale
come all the way up exhale summa CD
inhale reach your arms up exhale fold
forward inhale hands up to your shins
reach your chest step back to plank pose
hold strong in your plank let's practice
that same thing again keeping the spine
long chest open now lift the left leg up
just in it and then the right set that
foot down set your knees down keeping a
long spine without rounding without
sinking curl your toes and lift your
knees just in it push down into your
hands look forward in front of the mat
five more breaths
Child's Pose
then come back up to stand I mean down
dog and then from down dog walk the feet
forward inhale flat back exhale fold now
press the stand inhale reach your arms
up exhale arms to your side okay now
let's practice the standing sequence
separate your legs wide apart spread
your arms trecan us and turn your left
foot in a little turn your right leg all
the way out inhale chest open exhale
reach out over your leg and put your
hand down five breaths one two
press down into your feet inhale come
back up turn the feet to the other side
open your chest and reach out of your
like keep churning the inner thigh the
same way the foot is pointing so that
your if your leg turns in then you'll
swing forward so instead turn the thigh
out pin your left butt in and open up
your chest
good then press into your feet come back
up turn the feet to the other side bend
your knee hand down on the where's that
block at put the bot down onto the
outside of your foot track your ankle
knee in your hip stretch through your
back heel into your back foot back hip
into your back foot then lift your belly
lift your chest and take your left arm
overhead keeping your back inner ankle
lifted see if you can bend your right
knee deeper don't let the back enter
ankle sink
press into your feet come back up other
side turn your feet bend your knee put
your hand down so look down line up your
Center ankle need hip lift your back
inner ankle inner arch keeping that
lifted let your left thigh drop lift
your belly chest take your arm overhead
I don't know if you notice but each day
I'm sneaking you a little bit lower into
the pose today we're on the medium block
if you feel like you're collapsing
though like for example if your pose
looks more like this then you need to
come up higher so that you can get your
chest open so make sure that the chest
is open more important doesn't matter
how low you can go it's not like a
competition it's not the limbo which was
a competition that I used to do often as
a child the limbo not the limbo press
into your feet come back up parallel
your feet stand tall alright here's that
balancing pose you ready so let's bring
the feet together feel what it's like to
stand tall and balanced over your feet
we want to be able to create this taut
awesome feeling from your back leg
through your spine alright so let's do a
jump jump your arms and your legs wide
apart then turn the legs for triangle
pose inhale exhale reach out top hand to
your hip bend your knee put your hand
and foot in front of your pinky toe and
go right up the inner thigh turns
forward so we've been strengthening that
in triangle pose the hip hugs in over
the ankle now this back like it's kind
of lazy so I want to stretch the back
leg and open stretch the back leg and
lengthen my spine in the other direction
so I'm creating a taught us and a
feeling from this back foot out through
my spine I'm out I'm trying to make
Mountain Pose again house it'll go to
get it right find the mountain pose
breathe then take your top arm up
bend your knee big step back triangle
pose did you get the Mountain Pose I
hope so press the feet open up your
chest inhale come back up turn your feet
to the other side inhale open up exhale
reach out over your leg then top hand to
your hip bend your knee run out of frame
here bend the knee put the hand foot in
front of the pinky toe and turn let me
see if you have the strength to keep the
inner thigh turn so that the knee
doesn't collapse inward pin your outer
hip so we need hip string to have been
working on all that the last couple days
now stretch that back leg lengthen out
your spine turn and take your arm up
normal breathing through your nose again
then bend your knee big setback find
triangle pose pressing your feet come
back up to stand step your feet together
Mountain Pose we try to jump again as
long as doesn't bother like your knees
or your lower back or something jump
wide warrior one inhale arms up exhale
bend your knee
come back up turn the feet to the other
side inhale arms up exhale bend you knee
inhale Becca part with an asana turn
your feet chest open exhale fold forward
halfway inhale lengthen exhale all the
way it really
alright now let's add on inhale flat
back take your left hand to the outside
of your ankle on the block put your
right hand onto your hip remember the
whole midline thing we've been thinking
about laying sense or your midline as
you keep the link to the midline spin
your chest don't let yourself fall to
the right of the less they long to the
midline turn I'll open up the chest so
we're breaking down trichinosis on our
part of it to trick in Austin from
yesterday just a little a little bit
more awareness not today yesterday was
just like I just do the post today we're
working the mechanics stretch through
the spine through the midline spin the
navel turn the chest okay good hands
down press into your feet come back up
turn your feet the other side hands on
your hips inhale lift your chest exhale
tip from your hips forward halfway
inhale lengthen exhale fold navel in
head down
alright then inhale flat back get that
block handy sneaky block I always
sneaking it hand up onto the block draw
the hip back front leg hip back now
lengthen straight out to the midline I
like to think of it as like from surfing
like a stringer stringer is the wood the
wooden piece down the center of the
board and you can orient yourself
through that stringer to make sure that
you don't fall the one side of the board
and get knocked off so you can think of
that like you're balancing yourself
along that little stringer line if you
lean too far over you're going to tip
off so stay balanced through that
stringer line midline spin the navel
turn your chest breathe most important
is your breath
all right hands back down press into
your feet come up parallel the feet
hands on your hips chest open inhale
exhale fold forward fingertips down
press the feet evenly lift from above
your kneecaps up engage the quadricep
muscles exhale keep the croisé engage
walk your hands back let your head drop
inhale flat back reach your heart
forward exhale hands onto your hips come
all the way up step to the top of the
mat inhale reach excuse me I don't reach
your arms up exhale fold forward and
help flat back step back plank pose lie
on your belly inhale into Cobra hold
your Cobra modify Cobra arms back blades
on your back chest open fingers state
pointing back slide the hands next to
the waist turn the hands around roll the
chest all the way up roll the chest
facta press up on the hands and knees
stretch into Child's Pose
come back up swing your legs around okay
so today we're going to do that a leg
lift exercise again but to help with the
ribcage thing yesterday I was talking
about how the ribcage wants to lift when
you stretch your arms overhead so I'm
going to use blocks underneath my hands
so that my ribcage doesn't lift let me
illustrate this for you so if you check
out my ribs when my arms go up watch
what happens to the ribs see how that r
is want to lift up then I'm not really
like opening up my armpit or shoulder
I'm just hinging my spine right here but
we want the court of strength and in
this position which shoot then my arms
don't get down so I just stick blocks
underneath my arms you could use
whatever you got at home if you don't
have blocks alright so keep the ribcage
hugged in so you have a neutral lower
back with the hands on the blocks if
you're more flexible in your shoulder
you don't need it bring your legs up in
a tabletop alright so yesterday my bad I
just insisted you had straight legs I
wasn't sure if you had loose enough
hamstrings or not if you got loose
enough hamstrings go ahead strong
straight legs otherwise lower the right
leg halfway keep the top leg bent and
back up left leg halfway and then lower
an inch above the floor back up right
leg if you're if you're working with
straight legs it looks like that Becca
left leg vodka neck free right leg
squeeze in your court each time you
stretch the leg out you got to engage
your core back up left leg don't let
your trunk move at all it should look
like it's like a brick Becca right leg
Becca left leg
back up good enough fingers behind your
ears Arden of us and crunch up left leg
forward right leg got to meet it oh jeez
hold my breath roll up off your
shoulders and release oh my gosh drop
your right knee to your left big toe
slide your right arm overhead
and change sides
back to Center hug your knees in then
set the feet on the floor feet close to
the hips lift your hips up today let's
take a bucket excuse me Oh going through
puberty a block underneath the sacrum
turn up onto the top shoulders chest
open just take five breaths here
then hips up all rights it an ankle to
knee today let's cross knee over knee
and then grab a hold of the feet
and change the cross and your knee grab
hold the feed
and release shove us on a course post
stretch your legs out hands at your side
just relax
just practice watching the breath move
in and out
alright gently bend your knees roll over
to your side press yourself up to seated
alright sit up straight and tall off
your chest open bring your palms
together and just notice the feeling at
the end of your practice notice how the
body feels observe your current mental
attitude just notice the shift
thank you namaste all right thanks for
practicing today you're sticking with a
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