Discover - 10-day Yoga for Beginners | Erdem Gulova | Skillshare

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Discover - 10-day Yoga for Beginners

teacher avatar Erdem Gulova, Yoga With Erdem

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

    • 1.

      Intro

      0:39

    • 2.

      Day 1 of Discover : Lying down poses focus on shoulders and legs

      11:17

    • 3.

      Day 2 of Discover : All four poses focusing on spinal and hip movements

      10:54

    • 4.

      Day 3 of Discover : Sitting down poses focusing on twist and neck

      10:24

    • 5.

      Day 4 of Discover : Standing poses, preparation for sun salutation

      10:43

    • 6.

      Day 5 of Discover: Hatha Sun Salutation

      10:52

    • 7.

      Day 6 of Discover: Full body flow

      10:17

    • 8.

      Day 7 of Discover : Flow for hamstrings

      9:58

    • 9.

      Day 8 of Discover: Balancing poses focusing on hips

      10:23

    • 10.

      Day 9 of Discover: Flow for strong back

      10:45

    • 11.

      Day 10 of Discover : Flow for hips and shoulders

      11:02

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About This Class

Hi yogis,

Welcome to the class. Discover is a 10-day yoga program designed for beginners. Each day is 10 minutes long and focuses on different poses with different flows. By day ten, you will be done with a total of 100 minutes of yoga. I guarantee you that it is enough to start your transformation.

You will need two blocks, a strap and a couple of pillows for this course. If you do not have any of these, please do not worry. You can use anything at home; thick books instead of blocks, a towel instead of a strap. The creativity is yours. That's why we are doing yoga in the comfort of our homes.

You don't need anything, I mean ANYTHING, to take this course. As long as you have a body, you can do yoga. Like I always say, yoga is for everyBODY. That's why I call this journey 'Discover'. We are going to discover our bodies, mind and spirit together.

If you like this class and want to carry your adventure to the next level. I am working on the next course, 'Explore', and it will be with you soon.

Waiting for you on the mat.

Erdem

Meet Your Teacher

Teacher Profile Image

Erdem Gulova

Yoga With Erdem

Teacher

I am a yogi like you. My spirit animal is a unicorn and obviously, I love doing yoga. As you can guess my name is Erdem and I have been doing yoga since 2015. I have tried to join so many different studios in different countries, yet I've always found that doing yoga at the comfort of your home is the best. (who doesn't wanna check their phones while flowing, eh?) I also believe that everybody can do yoga, and you do not need anything fancy. You and your mat are enough for me.

Namaste and unicorns
Erdem

See full profile

Level: Beginner

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Transcripts

1. Intro: Hi Yogi's and welcome to discover. If you are new to yoga. If you don't know where to start or if you want to go back to basics, you're in the correct place. For the next ten days. We will discover ourselves together everyday, just ten minutes in the mornings, in the afternoon, evening, at night. It doesn't matter. Whenever you are ready for this series, you will need a pillow or a couple of pillows. You will need two blocks and a strep. Whenever you're ready. Let's get started. 2. Day 1 of Discover : Lying down poses focus on shoulders and legs: Today we're going to start on our back, so lay down on your bed, make yourself comfortable. We're going to need a strap, so keep it handy. Keep your knees bended. Be sure that your tailbone is your belly's pressing towards your mat so there is no gap between your lower back and your mat. Extend your arms to your side, close your eyes. Do a quick body scan. How are you feeling today? How is your body feeling? A stiffness. The right shoulder, your neck. Take a deep breath through your nose and exhale through your nose. All these theories, all our buildings will be done through our nose. There's much as we can if they're loves car allowance, we will do the readings through our nose. Take a big inhale, fill up your belly, and exhale. One more deep inhale. And exhale. One more to do with a smile on your face. They could be inhale and exhale. Great job. Now extend your legs. We're going to combine our breeding sweet, our head moves. So you're going to inhale, bring your hands up and exhale, drop them back. Inhale, come up. Exhale lower than to the other side. Great job. Keep your belly. Keep moving. Inhale, exhale, inhale up, and exhale. I know this doesn't seem like a lot, the inhale, but actually you are preparing your body to move more freely. Inhale. We're on our third round. Excel will do five round of this. Inhale. Exhale in here, try not to arch your belly, okay, your belly stack. This is one of the hard parts. If your heart, you can bring your nice Keep your knees bend, inhale and exhale. This will help whichever is more comfortable. Inhale. Exhale, last one. Do we want the best one? Inhale? And exhale. Great job. Okay. One more time. Keep your knees, bend it. Tailbone down your belly like there was a belt holding your belly. We're going to do some shoulder rolls in here, inhale, bring your shoulders up towards your ears. Exhale rock. Great job as much as you can inhale. And exhale. It's hard to do it when you're on the floor. You will see when we are going to do it in sitting positions, Excel tomorrow. Great job in here. And exhale. Inhale. And exhale. Perfect job. Now, extend your left leg straight and bend your left knee and bring it towards your chest. Heaviness of your arms, you're pulling your knee towards your chest very gently. Leave everything else. Just focus on your right leg at the moment. Start rotating your ankle to one side. Slow movements. And rotate your ankle to the other side. This actually very good for your blood circulation. Now, three-tuple a little bit deeper in here. If your body allows. One more deep inhale and exhale this time, extend your left leg front and pull your right leg out and pull your left ear. You will see how many times I will confuse left and right in this. Please take a deep breath. In exhale. Drop your arms, drop your elbows, the heaviness of your hand. Pull your knee towards your chest. Close your eyes. You can keep your eyes close because our focus is now our body. Start rotating your ankle to one side. Slowly. We're not moving fast. Great job. Start rotating your ankle to the other sides. Perfect. See, nothing fancy, but you're doing yoga. This important fact reported by this, you started, okay. There's still not have if your body allows pool your knee a little bit more closer to your chest and extend your left leg two, now, we need our strip is your strap. If you don't have your strap, you can use editing, towel, t-shirt, belt, whichever you have. Put your belt around your right foot in the middle of our part at extend your leg up in straight. You can keep a small micro bend in your knee if your task, but it doesn't allow the coming tomorrow. So slowly. Pull your leg towards your face as much as your body allows. You didn't have to do anything fancy. The important part is you feeling the stretch on your right-hand street. Just keep it here. Nothing fancy. Here is important that you also relaxing your shoulders because sometimes you just like trying to pull our leg. We're just pulling is not yet. We're just letting our body to whatever it was. We are just guiding it. One more deep breath here. Great job. Now slowly lower your right leg. Change your strap to the left one if you can do it without looking. Good job. Now, pull your left leg up again, keep your micro bend here. The important policies you are feeling, the stretch on your left hand string put tried to put your elbows down. If everybody loves. If you have something short, you can keep your arms front. The important part is again, relaxing your shoulders away from your ears. You will be hearing me saying this all the time. And you're actively pulling? Pulling, pulling, but you are not just leaving it. Relax. You have a very tight grip there. There's creating a tension in your leg. And you're also taking deep breaths and bringing all your awareness to your leg. One more deep inhale here. Exhale, lower it. You don't need your pastor for the next one. You can just leave it somewhere. And we're going to pull our right knee one more time to our chest. Inhale here. Exhale. Open your right arm to your right side with your left at gently guide your knee towards your left side and turn your gaze if you've got a lot to us, your rights, you are doing a very nice, sweet, again with the heaviness of your writer. Guiding your knee towards the floor very gently. You will feel the opening on your lower back on the right side in here. It's also very good for your internal organs. You are squeezing them. Perfect job. One more red in here. Slowly come back x and write van pulled left one end in open your left arm to left side. And we do right and gently drop everything. You're right. If your body loves, look at your left. If you have any cracks, like what happened to it? It feels so good. We don't need you don't have anything to worry about. This, your body relaxing. Actually when you go to a chiropractor, this is what they do. They just push these points for your body to correct my yoga allows you to crack yourself. You get deep breath in here and exhale. Slowly, come back. Now we're going to do a morning stretch, like you're waking up from your bed. Stretch your legs towards the end of your mat. Bring your arms, stretch your arms up. Like someone is pulling from both sides. Stretch, stretch, stretch. Take a big inhale and exhale, relax everything. On modulations. You just completed day one. I hope to see you tomorrow on day two. Now. 3. Day 2 of Discover : All four poses focusing on spinal and hip movements: Hey guys and welcome to day two of this cover. Today we are going to start in all four. So if your knees are bothering, you can always fold your mat to keep it balanced or you can just put a pillow under your knees. However, you feel comfortable, just be sure that your hands are under your shoulders and your knees are under your hips. And in here, I want you don't drop your belly. I want you to feel that I am pulling you up from your belly so your core is your head, is one line through all your spine to your tailbone. You are not collapsing. You're pushing yourself away from your mat using your shoulder. And we're just standing for now. Close your eyes. If your feet are bothering you, you can always keep them text. Sometimes they can get cramps as the lender spend understandable, just listen. Your body. Now get close your eyes. Take a big inhale here. Belly active, shoulders, active and XLA. We'll take one more, take a big inhale and exhale. Don't lose your grip. Don't lose your posture. Even just standing here like this, all your body is active and working. One more deep inhale here. Excel. Perfect job. Now we are starting with our cat cow and add movement to our breedings. When you inhale, you're going to drop your belly, open your chest, look up. And when you exhale, tuck your belly, tuck your tailbone, push yourself away from your math from it, your shoulders and your back. Inhale. We are moving again. Air is slow. Looking up and exhale, round everything. Inhale. Drop the belly. Look up. Exhale, tuck the belly, round. Brushes other way to do your best Come on. You can do this, put a smile on your face, inhale and exhale. Last one, inhale and exhale. Perfect. Yet come back to neutral position. Now, I want you to extend your right leg back, come to ball of your foot and just stay here. Tried to push your heel towards the mat, feel the stretch on your lower back. I love this pose is so good. Just be careful that you are not collapsing from your hips and barely hear their active, you're holding them up. So if you're comfortable here, let's play a little play with our balanced. They'll try to lift your left leg up with the control of your left hip. Stay here. Again. If you need some kind of port to do this pose, you can use a block. If this is too much, you can just keep your fingers down however you're comfortable. Just do what is best for you. In here you can feel the right side of your apps are working your obliques. You're also telling them, which is really nice. Red in here. And exhale, push down, bring it back. Let's do the other side. Extend your right leg, come onto the ball of your foot and push your heel down, feel the stretch on your lower back. It's really good. Like other side, you can either stay here or you can try to lift your leg up and keep a th, nothing fancy. Just keep it to a degree. Your toes are looking down, you are not falling down from your hips. Everything is active, your body's activity or holding everything up? Deep breaths. Perfect job. Put your toes down, bend your knee. We will go to the right side one more time. Extend your right leg either on the floor or up. Now, bring it towards your left side in here. Put your toast down and try to look and see your right foot in here. Feel the stretch on your right hip, your site area. Perfect job. Just keep you all activities. Don't look, don't lose yourself. Shoulders away from your ears. Your shoulders always acting. Began slowly. Come back. Let's do the other side. Extend the left leg, bringing it up left side and turn. Tried to see your left foot? Right *** all your butt active, feel the stretch on your left side, left hip this time. One more. Inhale and exhale here. The ***, come back. Bring your knee down. Okay. So we're just going to start moving a little. Push your hips back towards your heel. Exhale. Count towards the child. Pose. Your head. Inhale slowly. Push yourself back up to all four. Exhale. Push yourself back. We are moving very slow. Just listen to your body. Inhale, come up. Try to move past your shoulders. And exhale, come down. Inhale. And tried to pass your wrist. Those shops at the front. Exhale down. We'll do this one more time and we'll be done. Always. Inhale, come up, shoulders, pass your elbow sill ago, your abs are active. Last one. Come down. Inhale. Come. Pass your wrist, activate your abs and come back to great job. Now, extend your arm, left arm, elbow, front. Put your left arm in front, bring your right arm up as much as your body allows and bring it under your left armpit, extended food your head down, and feel the opening on your lower back and your right shoulder. You can keep your left hand extended or read just with the regional theaters. You can keep twisting. However you feel comfortable just fine. You what is working good for you? Here? Slowly. Come back to all for this time. Put your right hand, they'll do front. Bring your left arm up, open up. Excel under your armpit. Go towards your right side and feel that twist the opening on your left side again with your right hand. You can keep it extended. Bring it in 90 degrees. Push a little bit for twists. Just listen to your body, whatever is good for you, just do that. More inhale here. And actually let everything go slowly, come back all for this time. Bring your feet together, open your knees, mat distance, and try to put your hue to it. Put your hips on your heels and extend your arms. We're going into Child's Pose. Drop your forehead, your mat, your fingers open and actively reaching. Heel straight back. Take a nice big inhale here. Exhale it, can go. Congratulations. You've just completed date too, and I hope to see you tomorrow. 4. Day 3 of Discover : Sitting down poses focusing on twist and neck: Hi Yogi's and welcome to day three of discovered. Today we are going to start in a seated position. So if you had a pillow or something to support your buttocks, I will suggest you to get it done so you will lift your hips, your knees will be lower, down to your mat. You might be, you're sitting, might look like this, this, this, this, you might have a wall. You can put your bag tall to get the support unit. It's totally up to you what input, what is important? You have one line between your pelvis, your heart, and your head. And imagine, I'm behind you, I'm pulling from the top of your head so your head is extending and I'm also pressing your shoulders down so you have a full long neck. You are not sitting like slouching. Your chest is open like I'm also pulling it from the middle of your chest. And your heap is like there's like a belt around your way, so it's also tie your hands however you feel comfortable. Just leave it. Close your eyes. And again do yourself a ladle. This can see how your body is feeling today. We are on day three. Maybe you start feeling the effects. Take a nice inhale through your nose and exhale everything through your nose. One more big, deep inhale through your nose. And nice deep exhale slowly. Slowly exhale. One more time. Take a peek. Nice Inhale. Check your posture. And exhale. Bring your right hand to your bank wherever it's comfortable on your pillow, on your back. Bring your left hand to your right knee in here. We're already started to think inhale and exhale. Try to look behind your right shoulder. We are doing a very easy twist. Don't fall down. Your chest is open. Rise and shine. You're smiling. You're also rotating your next or you start also feeling too nice. Stretch in your neck. One more inhale here. Exhale slowly. Bring your right arm on top of left one and try to hold your opposite knee so you are making a cross here. We're going to do some seating. Cat, cow, inhale, open your chest, look up. Less sweet backpack and exhale round everything came here. Great job. Inhale up, up, look up. Little back, bend and exhale, tuck your belly, drop your head, drop your chin, round your back. One more, inhale, open up. And exhale round. One more time. Inhale, look up. Exhale round. Perfect job. Try to harm yourself in the same arm position given us I'm going to talk. So you can get a little side to side. It's the fun part. Now, try to bring your elbows up. Keep your hot. Feel the stretch in your back. Exhale, relax everything. Let's do the other side. This time your left hand goes to your bag, put it somewhere comfortable on your bank. Right hand comes to your left knee, inhale here. Exhale, twist and try to look behind your left shoulder. Inhale. And exhale, twist a little bit more. Relax your shoulders and twist from your left shoulder. One more nice big inhale. And exhale, twist a little bit deeper. Great job. Slowly. Come back. This time your left hand will cause on top of your right elbow, we're going to do the very same thing. In all. Your chest. Look up, exhale, round your spine. Open up. Look up. The back bend here and exhale. Tuck your belly round your upper back, drop your chin to your chest. You can do this. Inhale, open up and exhale round. The back. Inhale, open up and exhale round. Good job. Again one more time. Give yourself a hot and you will see maybe decided is more open or more close than the other side. Bring your elbows up. Feel the amazing straight spine and exhale. Release your arms. Perfect. Now I want you to extend your right arm towards your mat is a straight line in here and drop your head towards your left. So you feel already, you should already be feeling a stretch starting from your middle finger and it goes to your neck. And your armpit is a very nice stretch. Your arm and your neck. Here. Close your eyes, bring your awareness to your body. Let's play around. They'll, they'll look down. Maybe there's a tight spot here or look up the other side. Or maybe we'll find another sweater. So wherever you want, just move your head, edit the whole thing dead spot that needs to resolving tension to go away. Just keep actively reaching with your hand. Next, inhale, slowly come up. This side, feels amazing. Let's do the other side. Extend your left arm, drop your head to your right, glute again, close your eyes. Find that stretch. Maybe this side is more open than the other one. Again, you can play with your head, look down, look up LDL with your neck. Fine. That's part that you need to stay here. Don't leave AT your arm is reaching actively. Walmart bread here and slowly come back. Great job. Now we're going to do some forward force. You are staying in the same position. Inhale, bring your arms up and exhale. Just drop everything. You rub your hands. Forward, fold. Just check here how much maybe you're staying here. Maybe you're all the way down. However, your body needs. Whatever your body needs. It just important part is feeling good in here. Slowly come up, you're going to change our seating position. So whichever leg is from, just bring the other one so we will balance it one more time. Inhale, reach, and exhale forward fold. Great job. Stay here. Feel the opening in your body. Like I said, maybe you are here. Maybe you are here but you aren't doing the job that's important. Maybe you're all the way down to bring your head closer to your chest. Nice head stretch, back of your neck, stretch. Awesome job. Slowly. Come up. Take a nice big inhale here. Exhale out. Congratulations on completing the tree and I hope to see you tomorrow. No mistake. 5. Day 4 of Discover : Standing poses, preparation for sun salutation : Hi Yogi's and welcome to day four of these cover. Today we're going to start standing up in the mountain position. So either you or your feed our hip distance apart. If you stable more like this, keep it like this. Or your feet are together, your big toes, big toes are touching and your heels slightly separated. This is the position, whichever you feel comfortable. I love keeping my feet, hip distance apart. I feel I'm more grounded in this way. So stay here. Tuck your belly, tuck your tailbone. So there's like an active abs and your glutes are also active. Your arms are reaching to your sides and axial you're trying to reach the floor. Again, the same thing like we did yesterday. I told you I was pulling you from top of your head is the same thing. I'm here. And pulling your frog top of your head and your shoulders away from your ear. I don't know if it will make sense when I say activate activate your knee caps and your tie. So it's kind of you're actively holding yourself up. Few sole of your feet. Stay here. If you feel comfortable, you can always close your eyes. If you're not comfortable. If you are wobbly, just keep your eyes open. Again. We're going to start with our deep breath. Take a big inhale and exhale. A little bit taller, a little bit more active. Get the power from your feet, inhale, and exhale, drop your shoulders a little bit more. Last one inhale. Annex rate for this one I will be turning to I will keep turning around met for it to be able to show this to you. Now we will integrate our hands, this breeding inhale, bring your hands up, look up, exhale hands together. Bringing them to your heart center. Perfect. For more. Inhale. Reach up, look up. Don't forget your legs are still active and exit. This loop will start warming you up, inhale, bring your hands up like holding a big beach ball. Squeeze it up and exhale. Great job. Don't lose the control your leg. Inhale, reach up, and exhale. Hands to heart center. Last one. Do your best one. We will keep adding to this one. Inhale, reach, exhale, hands to heart center. Okay. We will do one more inhale. When we are exhaling, we will go down this time. Inhale, reach up, exhale, come down with a big line. Down in here. You can keep your knees bending as much as you need. Inhale, reach up with your heads coming up and exhale hands to heart, center. Great job. We will do four more of these. Inhale, reach up, exhale, come down, big line, keep your spine straight. When you were coming down. Inhale, reach up like holding a big beach ball in here. And exhale. Hands to heart center. Great job. Three more. Inhale, come up with your arms. Exhale, come down straight spine, one line, follow it. You can keep your knees bending, drop your head, inhale, reach up. Exhale. Hands to heart center, two more. You can do this. Inhale, reach up, exhale forward, fold, inhale, reach up, and exhale. Hands to heart center. One more. We can do this. Inhale, reach up, exhale one straight line, come down, inhale, reach up, and exhale. Hands to heart center. We're going to add one more moment to this. We are going to come with inhale, heads up, exhale, we will go down one more time. But in here, this time we're going to inhale, push ourselves to halfway. Your SPI is. Trade in this position, you can put your hands to your shin, your thighs. You can get to blogs and get help from the blog as long as you keep your spine straight. Now, exhale, come down, inhale, reach up, and exhale. Hands to heart center. This is the very basic of sounds validation that I hope we will do tomorrow or the other day. Inhale, reach up heads coming up, exhale forward, fold, inhale, halfway. Exhale forward fold, inhale. Reach up, and exhale. Hands to heart center, three more to go. Inhale, reach up. Exhale, forward fold. Your abs are strong. Inhale, come halfway. Exhale forward fold. Inhale, reach up, and exhale. Hands to heart center. Great job. Inhale, reach up. Exhale forward fold. Drop your head, inhale. Halfway here. Exhale forward fold. Inhale, reach up, and exhale hands to heart center. Two more, inhale, reach, exhale down. We start moving into your breath. Inhale, halfway, lift. Exhale forward, fold, inhale, come up, reach up, and exhale hands to heart, center. Great job. While more inhale, reach. Exhale, forward, fold, inhale, halfway. Exhale, come down and stay here this time. Bend your knees generously. Try to put your upper body on your tie so it will be different for everyone wherever you are, just stay here at tried to hold all positive elbows and drop your head. Direct, oppose. One of my absolute favorites to relax shoulders, flexed, upper body. Swing here, elder bit side to side. Find your comfort. Great job. Okay, change how you are holding your elbows, hold in an opposite way. Whichever against swing a little bit side-to-side. Your elbow. Relax everything, throw up your hands and slowly Roll your shoulders to your ear. Rotated. Come back to mountain position. Now, I want you to extend your right arm, left arm, right arm up. You're getting a very good, nice side stretch here. If you feel comfortable, you can draw up your body towards your left side so you will get more side stretch. Just be sure that your chest is not collapsing. If you are here, just take here this will be good for you. And calm. And let's change the same right hand is going down, lift arms coming up, inhale here and exhale this over you feel the feeling the stretch on your right side. Just stay here, don't collapse. That's what I want. Your chest is always open. If you want a little bit more, you can bend your body towards your right. You can look wherever you feel comfortable. Next, inhale, come up. Great job. Come back to mountain position. Hold your mat with all your toes one-by-one. Tuck your tailbone type your belly. There is a belt holding your belly strong. Right arm, reach, lift and reach down your help. Your pumps are open. Again. Imagine I am behind you and I'm pulling from the top of your head, I'm making extent and I'm pulling your chest up. But your, your apps are also strong. Shoulders away from your hair. Take a nice big inhale. Exhale, all. Congratulations on completing day four. I hope to see you tomorrow. Nasty. 6. Day 5 of Discover: Hatha Sun Salutation: Hey you guys and welcome to day five of discovered. Today we are going to start tending. We are going to do some drills we learned yesterday. We're going to do our first sun salutations. Am so very excited for you to start discovering this. So come to top of your mat, we're going to start in mountain position. Again, your feet, hip distance apart. Heart had pelvis is in one line. I always keep thinking, I'm pulling it from top of your head. Your hands are open to your side. Tuck your tailbone, talk your belly in shoulders away from your ears. We're going to start with our three deep breaths. Inhale through your nose and exhale through your nose. Inhale. Arrive to this moment and exhale. Last one inhale. Let's start with what we learn yesterday. Inhale, bring your hands up, look up. Exhale, go down. Inhale. Come to halfway. Exhale, forward fold. You can keep your knees bend as much as you need. Inhale, reach up, and exhale. Hands to heart center. Great job. One more, inhale, look up. Exhale, come down. Inhale, halfway up. Again, you can use blogs, your knees, your shins, wherever you feel comfortable. Inhale. Hands to heart, center. Perfect. Let's start inhale, reach up, exhale, come down. We're going to say in the poses of exaltation to discover it more, inhale halfway this tab, come back with your right leg. Put your right knee down. At start discovering here, if this low lunge position is not available for you, get your blocks, put it side of your leg and put your heads in here. Great job. Stay here. You are sleeping, maybe you are here. Maybe you are holding your blocks longer, totally up to you. It's important to feel the Jazz. I will give you a couple of tips to be more important. Your front knee is not crossing your toes. Okay. It's in 90 degree as much as it can. That's important. Okay, now, I want you to get the power from your core and come kind of standing. Bring your hands up. One of our possessions. Bring your shoulders back and away from your ears. Actively reach with your head, but sink down from your hip. You should feel the opening on your right hip crease and your left leg. You are powerful. Great job. Inhale here. Exhale, bring your hands down to your mat or to your blogs. It doesn't matter. Tuck your back foot up your knee, inhale here, exhale, push yourself up to downward dog of the flow of the series. Couple of adjustments that we need to do in here. If your heels are not touching the floor, keep your knees bent. That's what we want. We want a straight spine. Push yourself away from your mat using your arms and your shoulder power. Your gaze, looking between your knee so your head is relaxed, you to try to look fraud is just your gate and your head is relaxed. And if you have more flexibility, you can straighten your knees of that key pet band. Great job. Or the stake here is you're engaging all your body. Perfect job. Now, look between your hands. Bring your left leg, and we're coming back the same low lunge position. Inhale here, again. Get the power from your abs. Reach with your hands up. We're here, couple of bread here, inhale and exhale, sink down. Composition. One more inhale. And exhale. Bring your hands down, tuck your back leg up. These that bring your back leg with small steps of Joseph step, top of your mat, inhale halfway. Exhale, forward, fold. A big retail, you know this part. Reach up and exhale hands to your heart center. How does it feel? I hope you're feeling great. Let's do the other side. Inhale, reach up, exhale, forward, fold, inhale, halfway. Exhale. Come back with your left leg. Put your left knee. Again. Just arrange your position here, wherever you are, which position you are using your blocks. It doesn't matter. Just be sure that your front leg is in 90 degree and you feel the stretch in your body. Don't be ashamed of using blocks, pillows, traps. They are there for you. You're discovering your body. Everybody is different. So again, in here, use the power in your belly. Come up, extend your arms, close your shoulder blades, shoulders away from your ear. Great job. Keep reaching actively with your hands. Inhale here, reach your arms, exhale, sink down into pose. Inhale here. Exhale, bring your hands down. Tuck your back leg up, and push yourself back to downward. Facing. Dog again. Again, arrange yourself. Keep your knees bending, push yourself away from your man. Sink down your heart towards your mat. Your back is straight. Bring your tail up. Try to see your heels down. Your practice develops. You will start realizing that downward dog is actually become our resting pose. Next, inhale, loop between your head against this time bring your right leg will be your hand. You can just hold your hands and bring it. Put your left knee down. Inhale, come up one more time. Reach up with your hands. Inhale, exhale, relax down into the pose. Inhale. Exhale, bring your hands down, tuck your back leg up, loop between your hands. Couple of steps or just one big giant step. Just come to top of your mat, inhale, halfway. Exhale, forward, fold. Take a big inhale, reach up, and exhale hands to heart, center, and slowly come down. A comfortable seated position. Let's do something with our hips before we were finishing. I want you to put your left leg parallel to your mat. So if you only use up, just bring a block to get support. But will be challenging is I want you to bring your right ankle on top of your left left ankle on top of your right knee. And your left knee will be on top of your right angle. So we are creating the double pigeon pose. So if this is not accessible for you, if they are not stacking, you're going to bring your hands back and push your chest up. In this way, you are already working your hips for opening. If you're more flexible, you can just come forward saying the position so you will feel the stretch in your hips. We are not here a lot. Just couple of readings. Great job. Let's change it. Let's put the left leg parallel. Let's shin parallel to your mat. Bring your right ankle on top of your left knee. Right knee on top of your left ankle again, you will see the difference between them. So whichever is your comfort, just put your hands back or putting your chest. Maybe you are like this. Like I said, get a block, support yourself in here. And this will slowly come down. This is your position. This is your position. Just open your knees. And if you are more open, just come forward in the like we did with the other side. Great job and slowly tangle yourself. Comfortable position. I'm so proud of you. You are half way through there. Congratulations on completing day five, and I hope to see you tomorrow. 7. Day 6 of Discover: Full body flow: Hi Aggies are welcome to Basics of discovered. Today we are going to start in all for you, have been here before. I'm just going to remind you some basic. Your fingers are open and your hands are under your shoulders, your knees are hip distance apart, and they are under your hips directly. Again, we're staying here. Imagine like I'm pulling you from your belly. Your belly is very active in here. And we're going to start with our breedings first. Take a big deep inhale through your nose, fill up your body. Exhale out. One more inhale and exhale. Actively. Keep pushing yourself away from your mat. Inhale and exhale. Great job. Now let's combine this with our cat calm mood. So inhale you did this before, you know this also open your chest, look up and exhale. Tuck your belly, tuck your tailbone round your spine. Inhale. Put a smile on your face. And exhale round. One more, inhale. And exhale round. Last one. Do your best one. Inhale, reach and exhale round. Perfect kid, come back to neutral position. Remember what we did on secondly, with our legs, we are going to do with our feet. Extend your walk your right hand, left hand forward, and create a stretch from your shoulder to your fingertips in here, your body is active. Just stay here. Ellie, though. If this is good, just stay here. If you want LDL bit more, inhale and bring it to your arm parallel to your ear. In here, your left shoulder is working to keep it up and your right arm is working to keep you balanced, intact, downfall, keep it up. You can do this. More red in here and exhale, bring your hands down and this time move your hand to your right side and feel the stretch on your left body, upper body, especially. Perfect. Yet move your hand back and bring it down to your shoulder. Great job. Let's do the other side now. Move your right arm front. First dude is, lies little sweet stretch in here. Again like the other side. If this part is enough, just stay here. If you want more. Bring your arms up parallel to your ear. Push yourself away from the mat using your left arm. Both of your arms are active. They say, great toning exercise for your shoulders. Mostly you're toning your apps without even realizing it because you are holding your body good, you're not letting it slide down. Bring your hands down and move your hand to your left and feel the stretch on your right side. Great job. Again, slow comeback. Great job. Move your hands. L with France photography it. We are going to downward dog food, your knees up and find the downward dog position in here. Remember, push yourself away from your mat using your shoulders. Sink your chest down, bring your tail up, and try to bring your heel down. If they're not coming, just keep your knees bended. Just find the position that works for you. Big, inhale. And exhale. Look between your heads. Small steps. Come to top of your mat. Take a big inhale here, halfway. Exhale forward, fold. Inhale, reach up. And exhale hands to your heart. Bring your left leg, back of your mat and turn to the long side of your mat. Your legs are open. So what we're going to do our first warrior to turn your right leg towards the top of your mat. Right foot. And bend your right knee in 90-degree. Your body is not looking for, your body is looking long side of your mat. You're strong. Be careful that your knee is not going in. Your knee is following the line which your toes you can control it. Extend your right arm front, extend your left arm back. Your gate is a way towards your right right fingertips. Great job. This is our first worry. You too, I'm so proud of you guys. You already made it more than half of these. Plops. Your leg straight. Take a big inhale. Relax your shoulders away from your sink down from your hips. Okay. Next inhale. Bring your left hand down. Bring your right arm up. Size, stretch, which works. If your stay here, comfortable. Stay here. If you want more. Just bring your arms back. Just be sure that you are not collapsing from your chest. Your chest is always open. Next, inhale, come back to warrior to straighten your front leg. Turn your front foot in this font. Turn your left toes to the back of edge of your mat and bend your left knee in 90 degree in the same pose we are checking your prone leg is 90 degree. Your knee is following your toes. Extend your left leg, extend your right arm, arms, back. Your gaze is towards your left fingertips. You are strong, your warrior. Great job. Inhale shoulders away from your ears. Relaxed, sink down. This time. Bring your right arm, left arm up. Again like other side. If you want deepen more, you can go deep. If we just stay here, just stay here. But this is enough. You are enough. Next, inhale, come to worry or two straight to your back leg, turns out and find your way to lying down position. However you feel We haven't laid down for a while as finished laying down today. Keep your knees 90-degree like we did on the first day. Tuck your tailbone and your lower back so it's all contracted. Bring your left leg up and cross on top of your right thigh. So this is already good enough for you. Just stay here. Keep pushing your left knee away from your body. If you want elder bit more. Bring your right leg towards your chest. Bring your arms around it and hold it. Keep pulling towards your chest and you're actively pushing your left knee with your left shoulder away from your body? It's an amazing. Partners. Maybe you are here, maybe more close. Maybe your leg is already on your chest. You never know how flexible you are right here. Reach out one more deep inhale. Exhale. Perfect. Let's do the other side. Put your knees into 90 degree, is stem close to write one over the top, the left. Again, if you're stay he stayed here. Just keep pushing your knee away from your body. If you want elder bit more, bring your left knee closer to your chest. Bring your arms around it, hold it. Pull it back. Perfect job. Again, don't forget you can actively pushing your right leg away from your body using your right shoulder? Right elbow, I'm sorry. Great job. One more deep inhale here. Exhale. Release a routine for close your eyes. Take a deep inhale through your nose. Exhale through your nose. Congratulations on completing basics and I hope to see you tomorrow. Nasty. 8. Day 7 of Discover : Flow for hamstrings: Hi Yogi's and welcome to day sound off discovered today we are going to start sitting down, so get your pillow, put it under your butt to elevate your hips a little so your knees can be lowered down. We're going to start with our three deep inhale. Be sure that your alignment is good. Like always say pelvis hard and hair in one line you are sitting. Take a deep inhale through your nose, close your eyes. Exhale, bring your attention to your body. Do a quick body scan. One more deep inhale through your nose. And exhale. Exhale. Great job. Now I want you to interlace your fingers, turn your palms outside, pause, bring it to the front, and now slowly try to bring it up as much as you can. You might be seeing here, which is good. You're stretching your shoulder desk or you are here already. Just be sure that your shoulders are they from your ears, relaxed them. We're staying here really do. Take a big inhale. Twist your body towards your right side without losing your arms. All your apps is active. Bank is active. A little bit more and come back and relax. You'll feel the blood rushing through your arms. Now, again, we're going to interlace one more time, but this time we're going to interlace in a funny sides. So whichever your pinky is up now the other pin up, we are trying to balance our right and left side of your body, again being your hands front first and slowly start bringing it up. Great job inhale here and exhale. Relax your shoulders. Don't arch your back. Okay, your EPS or straight, strong. Inhale and exhale this time towards twist towards your left heel still a bit taller. And exhale, twist a little bit more. Great job and come back. Drop your arms. Perfect field again, blood rushing through your app. Not remove your film if you had one. Let's move to our all for again, your fingers are open, they're under your shoulders and your knee or hip distance apart, under your hips, your strong tag, your EPS is tact. Stay here, take one big inhale and exhale out. You remember we did our leg, we did our arm now we are going to combine them. I want you to extend your right leg, back ball of your foot and your left arm front. So you are reaching from your left fingertips to your right toes. One big gray line here. If this is good, just stay here and if you want a little bit more, use the abs. Lift your leg, lift your arm, and find the balancing pose here is not easy, but it's totally doable. I'm a bread here and bring your hands down and bring them back. Let's do the other side. First. Extend your left leg back on ball of your foot and extend your right arm. Great job. Feel the stretch from your right fingertips to your left toes will be giant line. Again, if it is in your practice, contract your abs, lift your leg, leave your R and find the balance. Touch your plan. Give them a little around. Deserter that we love her. She's very low maintenance. Perfect. Lower your food. Calm. Bay. Great job for next one, you might need your block. So if it is really just bring them closer to your sites, we're still all for now. I want you to bring your left leg right. Food between your house. Great job. Bring your blocks if you cannot touch the floor and push yourself. So if this is what you are, just stay here. If you want a little bit more, tuck your back leg, move it a little bit back, put your knee a little bit down. So we're in the low lunch veto. So this just the different entrance. Now why do we are going to do after here? We're going to inhale here and exhale. We're going to the runner's lunge. We're going to push our hips back straight in front leg. If you can, you're going to flex the front foot and you will always start feeling the stretch on your leg. And in here, I always love using my blocks because they give me an extra support that I am eat. More flexible of course, you can put your hands to your mat and forward for our aim here is to try to push our chest towards our knee with a straight spine. If you have lower back pain. This will also help lead me this relaxing the muscles and nerves, that area. When we read, we are here and come back to low lunge. Again, arrange your blogs if you want. If you want, if you can bring your left look a little closer or your left hand a little bit closer. And turn and open your right arm to the sky. Easy to miss. If you're on your blog, it will be like this. If you're closer to your body, it will be like this. Reposition is, okay. However, you feel good in the pulse. Little bit deeper here, and bring your right arm down and go back to four. Let's balance it and do the other side. This time, bring your left leg between your hands. Again. If you are here, you are here. If you're feeling good. If you want more, tuck your back leg, open it and bring your knee back. And you go with, just be sure that your front leg is in 90-degree. All about angles here. Here, maybe you are here, maybe you are here. Wherever you feel comfortable. Inhale here and exhale like we did the other side. Push your hips back, straightening your front leg and flex your foot. You feel the sweet, sweet stretch. Smile, you're doing great. If you can just with a straight spine, try to bring your chest closer to your knee. Opening space in our body, wherever you are. And come back again. We're going to do the twist. If you are doing with blocks, just bring it up closer. If you're doing just your hands, bring your hands closer and twist and open your left hand to the sky. This time your chest is not collapsing, Georgia, turning from your torso and your left hand is reaching up. Jack, keep breeding. To be done. Great. Next, exhale, bring your hands down again. Let's move our staff to all four. Inhale here, bring your feet together, knees apart. Drop your hips closer to your toes. And if you cannot just bring a block and you can sit on it, however you feel comfortable. Put your head forehead to your mat. Keep reaching activity to a couple of more seconds. And drop your elbow. Great job. Take a big inhale through your nose and exhale out. Congratulations on completing day seven, and I hope to see you tomorrow. 9. Day 8 of Discover: Balancing poses focusing on hips: Hi Yogi's and welcome to day eight of discovered. Today we are going to start on our back. So come down and lay on your mat. Keep your knees, bend it. Tuck your tailbone, bringing your lower back to your mat. Tight in the seat belt around your race. Great job. Close your eyes. Take a big inhale through your nose. And exhale through your nose. One more inhale and exhale. Feel the bread is moving through all your body inhale. Exhale. Great job. Extend your left leg and pull your right knee towards your chest, like we did on the very first day that you are going to open one inhale here and take an inhale. I want you to drop your knee towards your right side. Again, the heaviness of your right hand is helping you to open your heap. Great job. One more breath here and exhale. Bring changed hands and drop your knee to your left side, come to your twist. Very easy to use. We're just in the beginning of the movement, just warming up those areas. Your next inhale, come back, extend your right leg, pull the left knee into your chest. It's great job. Stay here, just find the position that is comfortable for you. And in your next inhale, drop your leg towards your left. And with the heaviness of your hand is helping it to open. Jeff, be sure that you are not twisting. All your lower back and hips are on the floor. You're just opening from your inside of your leg. Next, inhale, change hands, and give yourself a nice little twist. Perfect job, and come back. Let's keep our knees bended, illegal because we are going to do the breach pose. So inhale here, exhale out. In your next inhale, bring your hips up, legs active, your hips egg to your apps. Stay here, inhale, exhale, vertebra, vertebra, just come down. We will do four more of these. Inhale, come up, exhale down. Let's add our hands, this movement. Inhale. Come up with your hands at your hips and exhale down. If you can bring your hands till the very end, inhale. Exhale with control. Last one inhale. And exhale. Great job. This is very good to warm up your spine. Start making your glutes work. Okay, Hold your knees, rock and roll a little. Come to all fours. We're not going to stay in all four debt much. Columns. All four. Track your food chain here. Inhale, exhale, push yourself to downward facing dog. Push yourself away from your mat using your shoulders. She bring your chest closer to your rats, closer to your knees. Bring your tailbone high. You can keep your knees. Bend it. If you want. Great job. Inhale. Move your feet and your hands to the middle of your mat. Great job and slowly roll yourself up. Tau two middle of your mat. We're going to do a balanced pose. We're going to do a tree pose for the first one. So put all your power to your left leg and calendar tip toes of your right leg. Important part is you are trying to open your knee towards the right side. If it is not possible, it's very okay. Just the important part is you are not doing this. If you are trying to open it in here. If this is accessible for you, Let's go to the next page. You can bring it to the next your leg. If you feel that you have the balance here, you can move and bring it on your inside of your leg. In here, I don't want you to select in what I want you to push your hips, your active like the pooling sensation is always there. You're always reaching to your extremes. Your desk do good. Stay here. One more bread. Slowly release. Great job. Let's do the other side. Again. Put all your power to your right leg and come on the walls or tip toes of your left bound first, just find your openness here. And again, don't be sassy. Push your hips up, activate your abs. Perfect. If you're good, just bring your foot next to your cause. Your glute here. If you want or just bring it inside your tie. You can close your hands. Open your hands or just you're just trying to balance. It's very okay to get a **** from wall, chair, whatever unit you just need to hold its visual that again, your hips are there. One more inhale here and exhale. Release. Great job. Now, open your legs two sides, a little wider. Dan your hips. And we will go to warrior two. Remember we did Toyota couple of days ago. So turn your right foot towards your right. Bend your right knee. Patient, did you knees are not going inside is in the same line with your toes. Your apps are active. Straight into seatbelt, open your arms, back and front. Great job. Let's your shoulders. Last time we did the reverse warrior today we are going to side angle pose. So bring your right forearm on top of your right thigh, inhale and break your left hand up. If you are here. And if you want more, you can try to bring your left arm parallel to your ears. You can try to put your head down, but this will be, now there's a pulse here. Open your chest. Great job. One more breathing in here, inhale deep. Exhale. Slowly. Come back to warrior to sit in your front leg. Turn your toes. Let's do the other side. Turn your left leg to one side, bend your knee, check your alignment. Your knee and your toes in the same line. Open, you are. Great job. Let's do it. Put your left forearm all left die and bring your right arm up. Again. I don't want you to collapse and just slack. You'd just be active. Again. Strings are pooling you to all extremes, all sides. If you want, you can just lower your arm. Bring your parallel. Come back to warrior two, great JT your leg. Turn it. Take a big inhale and exhale. Let's go down. Laying back on our max. We laid out one more time. We are going to finish with happy baby pose. So bring your both of your knees closer to your chest. Open your feet towards the sky and I want you to try to hold your feet. If it is not possible, you are going to use your straps to get help. You can use two straps to toggle, to teach short as long as you cover and get it and pull your knees closer to your armpit. And that's it. This is the post. Just stay here. A couple of breeding. Tuck your chin. So feel the how your back is getting straight. One more inhale here. Exhale, bring your nice 90 degree. Take a big inhale here. Exhale, roll out. Congratulations on completing. They ate and I hope to see you tomorrow. Now, last thing. 10. Day 9 of Discover: Flow for strong back: Hi Yogi's and welcome to day nine of discover. I cannot believe we are just one day away from finishing. Time flies. So today we're going to start in all four. Just remember that your fingers are open and your hands are shoulder distance apart and directly under your shoulders, your knees are distance apart and directly under your hips. Let's start with our three big breaths. Take a big inhale. Exhale. Tightening a seat belt, your hips are active. Push yourself away from your mat. Take a big inhale and exhale. One more. Nice inhale. Exhale. Great jab. Remember the cat, cow greeted with today we are going to do at catcoq, so we will start our hip circles. So bring your hip back to real right and back. And bring it left, front and start rotating and start moving with your bread where you come from, open your chest, take a big inhale. When you come back. Exhale. Come from inhale, draw your belly, exhale, tuck your so it's just like very drunken cat, cow we are doing next. With your brand. And exhale. Let's reverse it. And just close your eyes, feel the movement in your body. There is no wrong or right way to do this. You're just moving your spine. Is moving all your body. You're just warming up. Fake. Next, inhale, cow to a gentle stop. Okay. So bring your knees back. We are going to face down for the first time of this serious. Put your foot to your mat. Extend your arms to your site. Great job. Take a big inhale and exhale. Allow your next inhale. Bring your arms up. Being your head up. Try to bring your chest up. Great job. Stay here. One more breath in. And exhale, come down heavily to do this one more time. Hands up, heads up, chest up, and try to wait a little bit further this time. Inhale, you go a little bit up. All your back muscles. Exhale, come down. Great job. Now, extend your front. We're going to do assuming here. So lift your left leg, right arm up. Hold it here. Drop them. Other side. Right leg. Lifted up and down. Change change. J to bring your head up this type up. Keep your head up. Now feel the glute muscles. Feel the back muscles, making you do this moment. Great job. One more. Up, down, up, down. Two Last one. Perfect. Put your head back. Bring your hands under your shoulders. Tuck your feet. Push yourself up. Ported plank here, inhale and exhale. Slow. Lift your hips and come to downward facing dog. Again, push yourself away from your mat. Keep your knees bended. If your spine is straight, try to put your heels down. Great job. Again, to the middle of your mat with your hands, everything. Yourself. Great job turns the long side of your mat again, open your legs to both sides, cellae little bit wider than your hips. Inhale here. This time let's close our legs a little bit. So turn your right leg straight, like going to worry or two, but we're going to keep our state. We are going to do a triangle pose. So if you have a blog, just get it. It will become handy. So reach your right arm, keep reaching Kubrick. You like you're trying to pick something here and start tilting from your hips in here and exhale, put your hand. You can always use your body, support your shin, or you can use a blog to support yourself and open your right or left are left to the sky. I told you I will keep confusing right and left. So if you're a little bit more advanced in your posts, you can try to lower side of your triangle, your blog, or you can even go to the floor. However you feel comfortable. Just feel the stretch opening on your insight, hamstring on your body and don't collapse. You're actively pushing yourself. You're actively reaching your chest is open. Great job. Here. One more bread, come up. Brink of insert and turn the other one. Keep reaching with your left hand, reach, reach, reach, reach. Tilt your head, exhale. Put your hands to your block. Hoping you're right up to the sky. Great job, guys. Inhale. Shoulders away from your ears. Your writer actively reaching. Next, inhale. Slowly. Come up your mat, lock to the middle. Open your feet a little bit wider. If your body allows. Your hands to your hips, inhale here and exhale forward fold. Put your left hand or right hand. Let's start with our right hand. Put your right hand to your block. Your body spine is straight, twist and tried to bring your left hand to the sky. You can get flexibility. You can use lower side if you'd like, or you can even use the floor, whichever is more comfortable and accessible for you. You can look down, you can look up. Just let your body guide you. And let's change. Bring your left hand down and open your right hand up. Great job. Stay here. One more breath. You can do. This. Comes out, put your hands to your hips. Inhale. Slowly. Come to a seating position. Legs in front. 90 degree. And this will extend your right leg and pull your left leg as much as you can to your chest. Inhale here, give your leg and good luck. With your right hand. Turn your body to your left foot, your left arm to your back, and tried to look and see the behind of your shoulders. Very, very amazing twist. Finishing with this twist today. Inhale here and exhale Tuesday, a little bit more. Great job. Come back and bring your knees back tonight. And then again this time, extend your left leg and pull your right knee. You're new. Dislike a feast of distance between your topic and your leg. Hug your leg, reach your left arm, bring the right arm back, inhale here. Exhale, twist that tried to see backoff your shoulder. Your left leg is also active. I'm over here and exhale. Slowly open. Extend your band both leg. Keep your knees bended, even each one you can put a little pillow here to support your legs. We're going to the forward fold, inhale, reach up with your head, from your hips, forward, wherever your hands or they're just inhale. Reach up and exhale. Sweet, sweet, forward flat stretch. Next, inhale, slowly come up. Big, wow, big inhale here. Exhale, allow a great job and congratulations on completing on the NIH. And I hope to see you tomorrow on our last day. 11. Day 10 of Discover : Flow for hips and shoulders: Hi Aggies and welcome to day pen off the scour. This is our last day. I'm so proud of you. You may hear this day. Start in a very comfortable seating position. Again, if you want, just support yourself with all these serious. And so you can lower your hips out a little bit, your knees a little bit down, close your eyes. You're going to start out three, nice reading. Be sure that head, heart, and pelvis in one line. Take a big inhale through your nose. And exhale through your nose. One more, inhale through your nose. Exhale. Last one, inhale. And exhale. Great job. I want you to bring your straps. If you have a strap, use your strap. If you have a TBL, use your towel. If you have a T-shirt, use your teacher, doesn't matter. Keep it. Keep your strap a little bit longer than your hip distance. Inhale here, bringing it up, excel in here you will arrange and you will find your limit, keep the limit and bring it down. Great job. Good exercise for your shoulders. Inhale, come up, exhale, inhale up, and exhale back. Inhale, come up. Exhale frauds. Great job. Three more. Inhale. Exhale, feel nice. Rotation in your shoulder, relaxed then inhale, come up, Exhale down. Two more. Inhale up, exhale down. If it is too easy shorting, you're holding Schrodinger's chat and exhale. Last one, you will feel the difference. Inhale up and exhale. Inhale up and down. Great job. Put your staff to one side. Now interlace your hands behind you. If this is about accessible, again, keep holding your strap but do it in a short distance. Tried to raise your hands closer. If it's accessible, just interlace your fingers, rotate your shoulders, reach back, or pull your chest up and look up. Deep. Inhale here. Exhale. One more. Exhale. Great job. Who your pillow to one side and come to all fours, will directly push ourselves to downward facing dog in here. Push your hands, push your body, shoulders away from your mat using your straight. Bring your chest closer to your mat. Bring your hips up, keep your knees back. Did as I was, keeps saying, give you a bank is not straight. Try to put your heels down. Slowly. Walk at top of your mat. Take a big inhale halfway, and exhale, come down. Big inhale, reach up and exhale hands to heart center. We're going to do chair pose. You can keep your legs, hip distance apart or you can bring them together. However you feel comfortable. Bad units like you're sitting in a chair. I know this will be a hard one. Just be sure that your knees are not pressing your toes, okay. You will be able to see your toes all the time except one arm extend and other arm. I know this is the hard part. Keeps the inhale and exhale. One more breath. We're here. I know. I know your legs are shaking. Inhale. Straighten your legs for fault. Great job bringing your left leg back as much as you can be somebody, an attorney, anything. We're coming to the high lunge position. If this is not accessible for you, you can always put your knees down however you feel comfortable. But if you can, please come and join me in high lunge, Bring your arms out, you're reaching actively. I know I know today's the last day. The last thing you can do this here. Bring your back leg a little bit closer and put it into 45-degree. If you have your two blocks. One thing that can support you, just bring it closer. So your front leg is bent, back leg is straightening your front leg, inhale, turn your body fraud and exhale. Calm. With a straight spine. You can always use your blocks, support you. Inhale here, tilt your hips towards the front of your mat so you will feel the stretch on your right hamstring. This is premised pose that we are doing inhale here. If advancing your credit, you can always try to draw up your chest closer to your knee and you can see the difference and stretch. Great job while we're eat hail here. And exhale. Slowly. Come up with big step, come to top of your mat. Keep your block handy one more time. Bend your knees in a chair pose. Extend your arms a little bit parallel to your ear. Inhale, and exhale. Straighten your legs and forward faults. Great job this time. Bring your right leg back and we're going to the higher high lunch in this position. Again, if it's not accessible, just put your knees down. It is. Just stay here. You're aren't parallel to your area or x handy, just be sure that your front leg is 90 degree. Perfect. We can go back leg a little bit closer in 45 degrees. Shaking your front leg, turn your hips to the front of your mat, inhale with a straight spine. Come down and hold your blacks. Again, it's important that you are rotating your right hip towards the front of your mat so your body is active. If you want more, just can go down the chest closer to your knee. Great, great job. Next, inhale, come to top of your mat. Inhale, reach up no chairs, I promise. And exhale forward fold. And two big steps come to downward facing dog. Okay, we're going to create the pigeon pose. Inhale here and bring your right leg, right shin parallel to the shortage of your mat and tried to extend your back leg L2 back. Okay. If your hip is in here too high, get your block, put it under your hip. Sit Daesh. You can always, if your hands are not accessible, use your block to push yourself away from the mat and you already start feeling the opening on your right hip. So a range, however you feel comfortable. You are not doing something fancy. We're just pushing ourselves away from our mat using our hands, opening our chest, sinking down from our hips. If you are, if you are comfortable, you can always come down, put your forehead, your arms, or your mat, and close your eyes and go the pudding. This position. Very, very relaxing polls, especially for your hips. Who doesn't love, you pull finish sprays. Slowly if you down, if you opt, just calm, tuck your back leg and push yourself to Downward Facing Dog. Let's do the other side. Bring the left shin parallel to the shore. If it is too much, you can always bring your heel closer to your body. This will help you to sink down more. And again, if your hip is too high, just support yourself with a block. You can see it on a block. As long as you feel the opening on your body, That's what we want. Totally up to you arranging your body. If you are feeling pain, you are doing something wrong. If you are feeling a stretch, you are not doing something wrong again, if you want, you can come down, stay here. Inhales and exhales. Perfect. Next, inhale, slowly. Come up and just find yourself comfortable seating position. Congratulations on completing the tan and the whole program. I'm so proud of you. So sure that your body is already feeling different than the day you started. But please let me know how it go and I hope to see you in the next serious damage.