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.