all right welcome to day nine I just
want to remind you if you haven't signed
up for the challenge yet make sure to go
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I'll be sending it weekly weekly email
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if you haven't done that make sure to do
that
and today we're going to add a few more
exercises to the practice please make
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[Music]
all right let's get warmed up lie down
onto your back so just take a moment to
get centered to get grounded you can
take whatever position is most
comfortable on lying down with the knees
bent feet the width of the mat just let
the shoulders be heavy let the hips be
heavy into the ground with your eyes
closed connect inward to your breath so
feel your breath flow in through your
nose and out through your nose all right
then take the same position of the feet
feet the width of the mat knees bent
bring your arms into a cactus position
let the shoulders be heavy let the next
spread as you inhale stretch your right
knee towards your left big toe as you
exhale come back up to Center inhale
change sides stretch the left knee
towards the right big toe exhale come
back to Center inhale change sides and
slide your right arm overhead like
you're reaching sort of something past
your fingers but at the same time plug
the right inner arm bone down into the
socket exhale back to Center inhale
change size left knee left arm plug the
inner arm bone down exhale to Center
inhale change sides and gaze to your
right exhale to Center inhale change
sides and gaze to your left exhale back
to Center inhale change sides exhale to
Center inhale change sides exhale to
Center
then take your feet hip distance apart
as you inhale arch your lower back
stretch the tip of the tailbone towards
the floor exhale flatten through your
lower back tuck the pelvis
inhale arch through your lower back let
the chin release towards the chest
exhale fly them through your lower back
stretch the chin away from the chest
then inhale into neutral hold the
neutral pelvis bring the right leg up in
the tabletop
send the right leg forward without the
hips twisting and slowly lower bring the
leg back up and set the foot down change
legs left leg up without your middle
twisting send the left leg forward
slowly lower bring the leg back up set
the foot down more challenging now bring
the knees up tabletop position squeeze
the ABS on the right leg forward and
lower slowly back up knees together send
the left leg forward lower slow back up
knees together stretch your right leg
forward and lower slow back up knees
together send the left leg forward lower
slow back up knees together take both
arms straight up to the ceiling engage
your abs now send the right leg forward
and stretch the left arm back as you
exhale inhale back up exhale change
sides inhale back up exhale change sides
inhale back up exhale change size inhale
back up exhale change sides
inhale back up hug your knees into your
chest
roll yourself up to seated and come onto
your hands and your knees
alright gets up slide your hands
underneath your shoulders place your
knees right underneath your hips as you
inhale arch through your back wheel your
chest forward exhale tuck the pelvis
around through your back draw your navel
and spread inhale arch your back and
exhale round out last one inhale arch
your back and exhale round out so
hopefully you feel like you got some
fluid movement through your spine so
that will help when you go to do your
practice is when you go to do the poses
you'll get better movement coming in and
out of the poses stretch back to down
dog
so in down dog the tendency is for
everything to round and sink to the
floor instead I want you to pull up
lengthen through the spine lift the hips
and stretch them away from the wrists
plug down into your hands evenly lift
from above the kneecaps up into your hip
sockets let your head drop continue to
warm up
shift forward bring the shoulders over
the heel to hand stretch through the toe
mounds into the mat lengthen exhale
glide back into dog pose inhale dive
forward into plank exhale stretch back
into dog one more time inhale glide
forward into plank pose this time out on
pull your right knee up to your chest
inhale slowly lower your knee toes of
inch above the floor exhale pull your
knee back up inhale lower slow exhale
pull your knee back up step your foot
all the way up in between your hands and
lower your back knee down onto the mat
point the toes back pin your right hip
in as you stretch your left shin down
inhale raise your arms up exhale
downward facing dog bring your hands
down and step back
shift in the plank pose pull your left
knee up to your chest and round your
back out inhale slowly lower your knee
exhale pull your knee back up and round
out inhale slowly lower your knee exhale
pull your knee back up and round out
step your foot all the way up in between
your hands lower your back knee down
point your toes back reach down through
your shin pin your hip in and raise your
arms up bring your hands back down to
the mat step back to downward facing dog
from down dog walk your feet all the way
forward let your head drop down bring
your hands onto your hips root down into
your feet come all the way up to stand
bring your knuckles to your temples as
you exhale bring the elbows in round the
chin towards the chest inhale open up
your chest turn the elbows lift up
exhale round spread across the back of
the neck inhale open up your chest one
more time exhale elbows come in inhale
open up then interlock your fingers turn
the palms and reach the arms up lift up
the heels exhale bring your arms back
down inhale lift and turn to your right
heels go up exhale back to the center
inhale lift and turn to your left exhale
back to Center
change the interlock of the fingers then
inhale reach up lift and turn to the
right exhale back to Center lift in turn
to the left practice balance back to
Center one more time right up in the
middle lift the heels up and lower back
down just a little warm-up for the
shoulders warm up your ankles all right
now take your feet hip socket distance
apart and as you inhale sit back into
chair pose stretch your arms forward
sound into the center of each heel bone
and notice when you go to sit in the
chair there's going to be a tendency for
your knees to want to knock in like this
but instead I want you to activate your
leg muscles so as you push the center
heels down pulling your knees back into
the hip sockets from the inner and outer
knee the navel draws in the arms reach
forward but I want you to spread your
collarbones at the same time raise your
arms all the way up and then stand arms
at your side inhale go to sit back press
the heels stretch the arms exhale come
back up to stand four more times inhale
sit back exhale stand inhale sit back
press the heels bootcut awesome chair
exhale stand inhale sit back exhale
stand inhale sit back and hold press
down into the heels but float the neck
long soften at the roof of the mouth and
the tongue then press all the way up to
stand
externally rotate your arms take the
arms up overhead lift your chest and
look up exhale the arms back to your
side inhale reach your arms up look up
and touch exhale arms back to the side
last one we'll fold forward inhale arms
out to the side up and overhead and
exhale fold forward Goosen awesome
inhale flat back slide the hands up to
your shins reach your heart forward step
into plank pose one leg at a time find
your plank with your chest open hold
here alright so now we're going to do a
little practice to learn chaturanga so
for this practice I have two blocks the
two blocks are gonna remind me how far
down I'm going to go on my chaturanga so
we've been practicing on the hands and
the knees lowering and lifting back up
heck you know what before we do that
let's just practice that to start to get
the arm muscles familiar with what we're
going to do again okay so the shoulders
come over the wrists I'm
long like imagine there's a string I
could pull up your spine so from the
tail pulling straight up through the
crown pull the string tight as you shift
forward and lower to elbow height and
lift back up that's one to slowly lower
control pull the string Long's up to the
crown back up
last one and back up okay so now let's
try the full deal the first block is
going to go for your hip bones next
block is for your chest if you're now
blocks at home could use something else
that's about this height alright so I'm
going to find plank pose I pull the
string the spine string long then I wait
I'm going to miss it when I go to shift
forward okay they rake up then I shift
forward and I lower slowly until the
pelvis gets onto the blocks the shoulder
heads lift the collar bone spread I push
through the heels and I lift my knees as
I reach my chest forward to lift back up
instead of the chest going first I'm
going to try to squeeze the legs and
lift everything at the same rate let's
try it one more time
lower slowly then watch it's not the
worm don't like roll yourself up and do
the wave to come up instead lift
straight up squeeze your legs squeeze
your gluts knees up navel in lift
straight up downward facing dog
all right then walk your feet all the
way up to the top of the mat Lewton
awesome press into your feet and I'll
come all the way up exhale the arms to
your side let's practice it one more
time inhale reach your arms up exhale
fold forward inhale flat back step into
plank pose
let's just try one block now for your
hips shift forward lower slowly let the
pelvis rest onto the block let the chest
come into that same line shoulder blades
on the back chest open now firm the legs
engage your core and press straight up
and back to down dog hold in down dog
stretch the legs pull from above your
knees up into your hips like you're in
practicing with the head drop all right
then looking between your hands step
walk or hop up to the top inhale flat
back exhale fold press the stand inhale
raise your arms up exhale the arms to
your side tree pose rickshaw Singh bring
your right heel up to your left inner
thigh bring your palms together open up
across your chest then take your arms up
so let's practice the same actions we
were practicing in chaturanga and in
chair pose as you push down into your
grounded heel lift the muscles above
your knee instead of if I just let my
left knee hang lazy the pose will start
to sink like this you see that like my
chest sinks the whole energy of the pose
looks different then if I pull from
above my knee up heel presses down I
connect up into the hip socket and that
does something in my core wakes me up so
that my spine becomes more erect bring
your arms down change legs take your
heel way up high towards the root of
your thigh then press down right into
the center of your standing leg heel
which is tricky and you know you want to
roll the outer foot keep pressing the
Center heel down pull the knee up then
take your arms up
don't let the high sink pull it up reach
up through your fingers and breathe and
bring your arms back down release your
leg separate your legs wide apart and
let's practice a couple of standing
postures I like to have blocks handy
spread your arms turn the right leg all
the way out turn your left leg in
slightly triangle pose
so same instructions as I push down into
the center of each heel from above the
knees I want to pull up all the way up
into the hip sockets and you you'll you
can see how much more open I stand when
I work my legs like that versus if the
legs are lazy pull up to the knees and
reach out over your right leg place your
hand down onto the block or on to the
floor as you stretch down evenly into
the heels again draw the energy up
through the legs and open up across your
chest
press into your feet and come back up
turn the legs to the other side so the
left leg turns all the way out the right
leg turns in slightly I find the center
of the heels I pull up from the knees as
I spread my arms
all right then reach out and just notice
a tendency to twist on the feet could
you find the feet even again this you
stretch here
reach into your feet come back up to
stand feet parallel
find the center heels again lift from
above your knees warrior two turn the
right leg out left leg in slightly bend
your right knee all right so on this
front leg the energy from the outer knee
wants to sink forward and down
so instead like in chair I pull back
into the hip socket press the center
heel and I'm going to see if I can go
deeper by spreading my groins instead of
the knee twisting in the hand goes down
now let's go into side angle put your
hand on the outside of your heel and
take your left arm all the way over
keep that outer knee fastened back into
the hip socket stretch through the back
leg and breathe the spine string long
come back up turn your legs to the other
side bend your left knee fasten outer
knee into the hip find the center of
your heels breathe
put your hand down on the outside take
your arm overhead
and pressing your feet come back up
parallel your feet stands halt hands on
your hips tip forward put your
fingertips down lengthen through the
front of your spine again find Center
heels live from above the knees is it I
know it's becoming redundant let's start
to walk the hands back but same
instruction we're working in the
standing poses let your head drop
inhale flat back exhale hands onto your
hips come all the way up to stand bring
your feet together and we're going to do
another balancing pose eagle all right
so bend your knees like you're doing
chair then take your left leg cross it
up and over your right so I want you to
allow the left hip to turn so that you
can get the double hook of the foot so I
hook the big toe behind the leg if
you're unable to hook the big toe if it
puts too much pressure on your knee then
you don't have to do the double hook you
can just hang the foot off to the side
otherwise you let the hip come around
you hook then from the right front hip
bone you're going to pull up to your
left chest and turn and then cross the
left term under the right if the
shoulders will allow for the double hook
you can do that otherwise you can just
cross your arms like so
find the center heal again and instead
of the knee hanging pull from above the
knee back into the hip socket
I'll now figure out our hip turn on so
you're not just sinking into your joints
then uncross your arms and your legs
stand them out and just feel how much
more energetic it is when you're
actually using your muscles properly
kind of cool sit back then cross your
knee up and over let the hip come around
so that you can get the foot to hook
then lift from above your hip up to your
shoulder and cross the right arm goes
under this time press the left Center
heel and fasten the knee back into the
hip socket from above the knee
uncross your arms in your legs stand and
moan
alright now turn to the front of your
mat take your arms to your side
externally rotate inhale reach up exhale
arms down step your left foot back big
step back spread your arms again
externally rotate reach up and touch
bend your right knee
come back up change legs step your left
foot forward right foot back press your
right heel spread your arms reach up and
bend your left knee
bring your arms down step back up inhale
arms up exhale fold forward inhale flat
back and step back to plank belly back
bends lie down onto your belly locust
pose take a strap towel or shirt behind
your back take the hands shoulder
distance apart bring your shoulder
blades onto your backs spread your chest
open leg and chaturanga so watch where
the shoulder head is it's above the
chest chest in front of the shoulder
head I stretch the arms back pull the
strap and then I turn my outer thighs
down to the floor the big toes reach
back I lift and I plug out from above my
knees up to the hips then from the list
of my belly I reach my chest forward and
I squeeze the legs up in it
good lower yourself down
round two bring your hands behind your
head
point your elbows forward this one's the
worst let's for this one it's like the
last one more challenge you're going to
hands behind that alright so I work my
legs lift my navel with my chest then
stretch your legs back pull the elbows
forward reach back to your big toes
and at least lower yourself down what to
practice learning to love that one I
guess
okay can set your side open up across
your chest and then we'll come into
Cobra start to roll the chest through
and stretch back into Child's Pose
let's wine you down mell today so lie
down on your back hug your right knee
into your chest stretch your left leg
out then take your knee all the way over
to the left and open your right arm out
to the side
bringing you back to Center and change
size left knee comes in and take the
knee all the way over to the right open
the left arm out to the side
come back to Center hug both knees into
your chest
and then take happy baby reach on to the
insides of the knees grabbable the
outsides of the feet use your breath to
spread to widen across the middle lower
back across the backs of the shoulders
and then release shut loss in a course
pose stretch your legs out turn your
palms to face up and relax
on your exhalation start to make a
slight constriction in the back of your
throat so that your breath makes sound
like you're fogging a mirror see if you
can make the same noise on the
inhalation with the mouth closed and on
the exhalation
then let go of the breath control and
just relax again
bend your knees and roll over to your
right side press yourself up to seat it
and sit up tall bring your palms
together with your chest open lower your
head to your heart lift the head and
open the eyes thank you namaste
all right great job I'm proud of you
that you're sticking with it
check out the website the handstand
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