Vinyasa Flow and Savasana with Daniela Huelsen

<<8>> namaste my name is Danny I'm a doTERRA

<<13>> demon leader from Germany and maybe you

<<16>> have done already some classes with me

<<17>> I'm super excited to be here today with

<<22>> you at the world yoga day a very special

<<25>> day for us all practicing yoga around

<<29>> the globe and yeah I do a longer class

<<32>> today so we'll be more or less around an

<<35>> hour so I hope you have the time and if

<<38>> you have you can grab one of my favorite

<<40>> oils doing asana pranayama and if air

<<45>> the aromatic blend which helps us to

<<49>> really enhance the breathing to clear

<<52>> the airways and you can just apply a

<<55>> little bit to the outside of your

<<57>> nostrils it's super good or you put it

<<59>> in the air diffuser and just leave it in

<<62>> the room but also peppermint is an

<<65>> amazing oil it helps to concentrate and

<<68>> you can apply it around your chest and

<<71>> your heart space because it's opening

<<74>> the heart this is something we really

<<76>> want to do in yoga and I also apply it

<<79>> around the inside of my wrist because

<<81>> here the meridians leading up to the

<<84>> heart and also the pericardium and the

<<88>> another are the third oil or blend I'm

<<91>> using is in tune maybe you don't or

<<94>> maybe you're not familiar with that it's

<<95>> something that helps you to focus to

<<98>> really clear the mind and it helps in

<<100>> meditation but also if you're speaking

<<104>> or if you're a teacher or you just need

<<107>> to concentrate so I applied that here

<<110>> around my temples and I'm all good

<<112>> to guide you through a beautiful class

<<115>> so come to a seated position maybe you

<<118>> have something that you can put

<<119>> underneath you to just elevate a little

<<122>> bit the hips that makes it easier for

<<124>> you to it extend the spine and then

<<128>> let's arrive close your eyes just put

<<132>> your hands softly in your lap or on your

<<135>> knees or thighs you can turn the palms

<<137>> upwards and

<<141>> just attune to the fullness of your

<<143>> breath feel the breaths

<<146>> entering through your nostrils and

<<149>> melting down inside of you all the way

<<152>> down to your lower belly softening the

<<155>> belly and the chest the shoulders

<<160>> your whole face try to relax all the

<<164>> muscles

<<165>> sometimes the forehead or the space

<<170>> between your ears

<<175>> find the breath inhaling imagine you're

<<181>> creating the space inside of you your

<<184>> whole spine is suspending between the

<<188>> connection to the earth your roots your

<<192>> foundation but also the connection

<<194>> upwards to the sky above your head

<<198>> imagine there's a invisible line of

<<203>> light pulling you upwards

<<209>> just the tuning to this flow this wave

<<214>> of breath entering you extending the

<<220>> chest the belly and then leaving you

<<223>> again expansion and contraction

<<230>> this never-ending pulsation

<<236>> and through the press we entering more

<<240>> the inner landscape the inner space

<<244>> below the surface below your skin and

<<249>> you summoning all particle parts of you

<<252>> to arrive here fully arrived on the mat

<<256>> may be your physical body is already

<<258>> here but your mind loves to wonder back

<<262>> to what happened maybe before other the

<<266>> past days and everything that awaits you

<<269>> in the future just be here

<<274>> you can emphasize this presence with a

<<277>> mantra of inhaling I am exhaling here

<<283>> No as long as you want

<<286>> inhaling I am spine extended exhaling

<<294>> connecting to the earth hear and feel

<<300>> the space around you the air like it's

<<304>> putting you in bubble wrap you supported

<<307>> and the front in the bath at your sides

<<313>> feel the stability the ground is

<<316>> offering the earth and from there like a

<<320>> tree you can extend upwards to the sky

<<328>> maybe if we find this inner extension

<<332>> our press can fully enter into our

<<337>> deepest parts everywhere in your lungs

<<345>> mmm it's like washing through you like a

<<348>> wave

<<351>> and then bring the hands in front of

<<355>> your heart just in a prayer position and

<<358>> it's hand geisha or this hand position

<<361>> it's called Anjali mudra and really is

<<364>> the heart and imagine your hands your

<<368>> arms are just straight extensions from

<<371>> your heart and it's always nice to find

<<377>> the intention or wish helping you to

<<382>> emphasize really why you're practicing

<<385>> yoga

<<387>> and today I'm dedicating this class to

<<390>> all Yogi's to you to all my teachers and

<<394>> teachers teachers the whole lineage of

<<396>> people who allowed us nowadays to

<<400>> practice yoga to find this doorway to

<<404>> step into our own presence but maybe

<<408>> it's for you today I am love something

<<412>> that you need right now I am health

<<415>> happiness something that resonates with

<<417>> you

<<421>> then we begin with one ohm it's the

<<425>> sound mantra that helps to connect

<<430>> everything and everyone

<<435>> inhaling just for you opening the eyes

<<446>> welcome again maybe you feel already

<<449>> different I am I'm here with you and we

<<452>> start by just circular movements and if

<<456>> you sit on something just take that away

<<458>> so that you're fully sitting on the

<<461>> ground it's more comfortable you bring

<<463>> the legs folded with the ankles below

<<467>> your knees just in front of you my right

<<470>> ankle isn't from the left behind and

<<472>> then I'm starting just making big

<<475>> movements to the right from left knee to

<<480>> right knee and close your eyes there's

<<484>> nothing you can do wrong here because

<<486>> you're just attuning to your own body

<<489>> wisdom to the way you your body wants to

<<492>> move maybe it's faster maybe it's slower

<<496>> and maybe you find sticky places I love

<<502>> to find sticky places because then I

<<505>> know where my attention my focus needs

<<509>> to go maybe it's between your shoulders

<<512>> maybe it's your lower back and then

<<514>> breathe into that area into that

<<517>> contraction of energy create space and

<<521>> maybe then it's like a big exhale

<<524>> pulling the plug

<<526>> letting this life force of energy flow

<<529>> again like a river bring the movement

<<535>> more in your upper chest sending a chest

<<541>> or heart forward and really feel the

<<543>> movement in the back between your

<<546>> shoulder blades massaging yourself

<<550>> through the movement through the little

<<552>> circulars then finding the middle

<<556>> inhaling reach up extending the arms

<<559>> look upwards if you want and then easy

<<561>> twist to the right and here turning to

<<566>> the right it's always fine

<<568>> the stability again by connecting to

<<571>> your roots to your base your foundation

<<574>> we need that to grow strong foundation

<<579>> come to the middle inhale and then we

<<582>> just switch the legs left leg in front

<<585>> and you just move so you have your

<<588>> sitting bones really fully connected to

<<590>> the ground and then move to the left

<<594>> circular movement anti-clockwise right

<<597>> knee left knee and I'm being again a

<<603>> hunter for sticky places mmm

<<607>> and feeling maybe this spine how you

<<611>> start to free your spine and this first

<<615>> part i always like to mobilize my body

<<619>> to lubricate all parts that i need later

<<625>> and please i always tell my students and

<<630>> that every one of you you are your own

<<632>> teacher please adjust or modify in any

<<636>> way later when we do certain things

<<640>> bring the movement up again in your

<<642>> chest and the mat here is your elaborate

<<649>> horry it's like a lab you step in you

<<653>> exploring your body your breaths and how

<<655>> it feels

<<656>> inhaling reach up and exhale easy twist

<<660>> to the left

<<663>> feel how your left shoulder blade is

<<666>> softly pulling inwards towards your

<<669>> spine and you can lean into the space

<<672>> behind you

<<676>> mmm exhaling to the front and then you

<<681>> can just moving the hips a little bit

<<683>> shake it from side to side

<<686>> now you can come on your fingertips or

<<689>> now you can come lower those are horse

<<696>> sounds it just feels so good to just let

<<699>> it all out

<<700>> and then come with me on your hands and

<<703>> knees and creating the contact and

<<709>> that's the first time with your hands to

<<711>> your mat really feel the richness and

<<714>> the fullness of the touch and you plug

<<718>> in your limbs your arms into the ground

<<721>> and then exhaling around the spine pull

<<725>> the belly in word make yourself really

<<728>> tight there very strong and now stay

<<732>> here for two three breaths but breathe

<<734>> into your back plane between your

<<737>> shoulder blades

<<738>> let the just have drop now if your eyes

<<742>> are open you would look towards your

<<744>> legs your belly button and then inhaling

<<748>> arch the spine you extend forward as you

<<752>> would scoop the heart forward and

<<755>> exhaling again in cat any problem oh

<<761>> those movements cat cow and you do it as

<<765>> you wish faster slower different please

<<773>> attune to your breath because what I

<<777>> like to emphasize is that Yoga is being

<<782>> interesting interested in more how you

<<785>> feel how it feels to move the quality

<<790>> then the shape or how it looks and then

<<795>> go into free movement really rolling the

<<799>> hips the ribcage the shoulders

<<807>> from one side to the other and then turn

<<810>> maybe the direction mmm and then tuck

<<821>> the toes under extend the hands a little

<<823>> forward lift your knees and then pull

<<828>> yourself up and back into down dog and

<<831>> here again and do the movements you love

<<836>> and you need to do maybe bending both

<<839>> knees and just swiveling the hips from

<<842>> side to side

<<845>> perfect inhaling to the front and now I

<<852>> see that my dog my first one was very

<<854>> short

<<855>> I want my shoulders above my wrists

<<858>> right now and now I'm creating a bit of

<<861>> strength so I'm really plugging my hands

<<864>> my arms into the ground

<<866>> and then exhaling lower your knees and

<<869>> your whole body your chest to the ground

<<873>> inhaling from here in Cobra and exhaling

<<878>> lower I mean for me it's a baby Cobra

<<880>> first inhaling and exhaling and one more

<<888>> time in Hale and exhale and now put your

<<894>> arms a little bit to the side and you

<<896>> just come on your fingertips and again

<<899>> turn the whole upper body with your

<<902>> shoulders first to one side or maybe

<<906>> it's circular movements maybe you lower

<<910>> one shoulder and the other shoulder it's

<<914>> kind of free movement just opening your

<<919>> upper body

<<922>> perfect hence by your side lower you

<<928>> forward to the ground and inhaling lift

<<933>> your upper body and the right leg that's

<<936>> a way of Shaolin bar sauna we're really

<<940>> activating now the back and your

<<943>> buttocks and the back of the legs

<<947>> exhaling lower the right leg and your

<<950>> body inhaling lift the chest and the

<<953>> last block

<<954>> exhale dynamic movement inhaling right

<<959>> side exhale one more time left

<<964>> inhaling and exhale if you want you can

<<971>> grab your hands interlace your fingers

<<973>> inhaling lift the chest and if you want

<<977>> also extend the legs up and back and now

<<982>> imagine you pulled someone pulls your

<<986>> feet to the end of the mat and someone

<<989>> grabs your head and extends the head

<<991>> forward and the spine is suspended in

<<994>> between bring your arms and hands to the

<<999>> front and just lower yourself and rock

<<1002>> you are back and you're but a little bit

<<1006>> from side to side

<<1009>> perfect inhaling come to all fours and

<<1014>> then exhaling back into down dog

<<1019>> couple breath here find stillness if you

<<1022>> want find movement if you need and just

<<1025>> that's a class for everyone then bend

<<1029>> your knees and walk to the front of the

<<1031>> mat slowly walking walking walking and

<<1034>> bring your feet really hip width apart

<<1038>> that's the most stable position right

<<1043>> now for you bend the knees and really

<<1045>> lower your belly on top of your thighs

<<1048>> grab their opposite elbow hang here hang

<<1052>> and swing it's so fun

<<1054>> and swing relax the the head and with

<<1059>> that your whole neck you find like oh so

<<1064>> light now all the tension is just

<<1069>> melting away then leave the arms just

<<1077>> hanging for a little bit and then roll

<<1079>> up roll up the spine to standing send

<<1088>> the arms to the side get heavy in the

<<1092>> legs if you want close your eyes if you

<<1096>> want to say again I am here you here

<<1100>> maybe you are love I am love and find a

<<1104>> touchstone it can be the hands in front

<<1108>> of your heart

<<1109>> or maybe one hand on the belly one on

<<1112>> your heart or both hands on your heart

<<1114>> so you codifying a touchstone for me it

<<1118>> will be hands in front it's a place for

<<1121>> me like a home base I will always come

<<1124>> back to to me this is the cells meets

<<1127>> the self my Higher Self the true self

<<1131>> okay inhaling reach up float the arms

<<1136>> upwards and then pour yourself down

<<1139>> forward fold from here inhaling extend

<<1144>> and exhaling fold you can come on your

<<1148>> fingertips or you bring your hands to

<<1150>> your Chin's and from here you have a

<<1152>> flat long back and then round again you

<<1158>> see my knees are bent the whole time

<<1161>> because that position I can extend my

<<1164>> sitting bones and I really have the

<<1167>> space in my lower back feels super good

<<1172>> so there's not the one position that you

<<1175>> have to extend the legs and while this

<<1177>> is advanced

<<1179>> I'm just working with the breath

<<1180>> inhaling extent

<<1183>> exhaling pour yourself old one more time

<<1187>> inhale and exhale step yourself back

<<1192>> into down-dog

<<1196>> inhaling roll to the front and right now

<<1201>> we just bend the knees and you roll back

<<1205>> inhaling like away bring your shoulders

<<1208>> above the wrist and then exhaling lower

<<1212>> the knees but not fully to the ground

<<1213>> and you push yourself back into down dog

<<1216>> one more time we rollin the dog it's a

<<1221>> good alternative for a full vinyasa

<<1224>> inhaling lift the right leg exhaling

<<1228>> pull the knee one time towards your nose

<<1231>> round the spine inhaling extent again

<<1235>> pull the knee towards your nose and then

<<1238>> softly place the foot between your hands

<<1240>> lower your left knee to the ground

<<1243>> inhaling reach up anjaneyasana mmm and

<<1249>> here really shift your weight a little

<<1252>> forward and maybe you come out a little

<<1254>> bit then bring your hands in front of

<<1259>> your heart

<<1259>> twist open to the right mmm all easy

<<1265>> movements in hey

<<1272>> coming out place your left hand inside

<<1275>> and expand your left leg reads to write

<<1279>> I'm up but look to your left hand now

<<1282>> creating space between your left hand

<<1286>> plucked into the ground and your right

<<1288>> hand through your fingertips extending

<<1291>> to the sky push the right heel in the

<<1295>> ground and the left heel as it's there's

<<1298>> a wall or a cushion behind you

<<1303>> exhaling bring your hand on the ground

<<1306>> step back into down dog

<<1310>> inhaling plank position exhaling lower

<<1314>> your knees and if you want chest chin

<<1319>> inhaling Cobra or you can also go up dog

<<1323>> exhaling back down dog

<<1329>> inhaling left leg up exhaling one time

<<1334>> you need towards your nose inhaling

<<1338>> reach up exhaling place the foot softly

<<1342>> between your hands

<<1343>> deliver the right leg and the right knee

<<1346>> to the ground

<<1347>> inhaling and Johnny asana you can maybe

<<1354>> lean a bit back imagine there is a

<<1357>> pillow you just resting on the fluffy

<<1361>> big cushion bring your hands in front of

<<1367>> your chest and twist to the left

<<1371>> and you knee and your right elbow they

<<1374>> have contact so you have the stability

<<1376>> there and from there I can again lean

<<1379>> into space exhaling bring your right

<<1386>> hand on the inside of your left foot

<<1388>> reach through your right heel to the

<<1391>> back and extend left arm to the top and

<<1395>> I like for my neck just to look down and

<<1400>> I push the right hand in the ground

<<1402>> really emphasizing all

<<1405>> stability going down and here left side

<<1408>> up and you fanning open your left side

<<1414>> like you're opening the windows inhaling

<<1421>> unwind step back either in plank

<<1424>> position or into down-dog

<<1426>> do you vinyasa I do a little up dog and

<<1432>> exhaling back down dog

<<1437>> then your knees look to the front and

<<1440>> either jump or walk extend the spine

<<1444>> inhale and exhaling lower this time bend

<<1450>> your knees utkatasana inhale and exhale

<<1454>> Tadasana

<<1455>> standing hence finding a touch point

<<1462>> maybe it's your heart or your belly you

<<1469>> can always the present moment again by

<<1473>> feeling how you've really arrived again

<<1478>> wherever you are sometimes our mind

<<1482>> likes wander we do something but we're

<<1486>> not fully there so every time you see

<<1489>> that or if you can you can sense it and

<<1492>> you realize oh okay I'm thinking about

<<1495>> something I have to do from my

<<1497>> to-do-list use it as an entry point

<<1501>> again to step back

<<1504>> inhaling reach up exhaling fold

<<1510>> inhaling extent and exhaling two steps

<<1515>> back into down dog again we eat your

<<1519>> right leg up and place the foot between

<<1523>> your hands lower your left knee inhaling

<<1527>> and journey us on a low lunge lean back

<<1530>> in space opening your heart and bring

<<1535>> your arms

<<1536>> in your hands and pray a position and

<<1539>> twist to the right lean into the space

<<1543>> behind you

<<1546>> look down left on an inside reach the

<<1551>> right arm up and this time we do

<<1554>> movements exhaling reach to the back

<<1558>> inhaling to the front one more time and

<<1571>> then lower the hand either step back and

<<1574>> down dog

<<1575>> I'll come into plank your way down your

<<1580>> vinyasa we continue with the left side

<<1589>> inhaling left leg reach up pull the knee

<<1593>> towards you no softly place the foot on

<<1595>> the ground deliver the right knee to the

<<1597>> ground

<<1598>> inhaling and Rani asana and it was

<<1603>> always a moment where like oh I feel so

<<1607>> good you create the stability by pulling

<<1611>> the right knee and the left leg or foot

<<1615>> toward each other so you're squeezing

<<1618>> this a little bit and then I'm extending

<<1620>> through my arms like remember those are

<<1622>> the appendages of your heart then bring

<<1628>> the hands in front and twist to the left

<<1632>> lean back into this fluffy pillow behind

<<1635>> you like the lungs are supporting this

<<1640>> twist can lean into the space look down

<<1646>> right hand finds the ground lift your

<<1649>> right leg up and extend and lift your

<<1654>> left hand now find the circular

<<1657>> movements again just warming up the left

<<1665>> shoulder

<<1669>> and exhale

<<1671>> inhaling plank and exhale just for

<<1676>> variation knees chest chin inhaling

<<1682>> Cobra and this time exhaling Child's

<<1688>> Pose just a moment for you to integrate

<<1696>> feel how the breath is moving maybe your

<<1699>> heart is beating and how you can fully

<<1703>> feel the magnetism of the earth you're

<<1707>> rooting through your limbs and you

<<1712>> listening a tuning again to your breath

<<1717>> inhaling roll up and exhaling back down

<<1723>> dog and your knees walk or jump to the

<<1731>> front of the mat and then rolling up

<<1740>> hands finding a touchstone again the

<<1745>> self meets the self I am here you really

<<1751>> asking yourself why am I here do you

<<1754>> want to have a workout was it more work

<<1759>> in an exploration of your inner

<<1761>> landscape of your emotions of what is

<<1764>> really moving you this is my ambition

<<1768>> for yoga now make a big step to the

<<1773>> right and then you turn your right foot

<<1776>> outward and your left foot a little bit

<<1779>> inward so we're here for warrior two you

<<1784>> can see that you have to the step needs

<<1786>> to be really big so you don't have your

<<1789>> knee above your ankle extend the arms

<<1793>> and now we're moving again inhaling

<<1795>> extend the leg reach till the arms up X

<<1799>> fine stability and your whole strength

<<1803>> inhaling creator space and exhaling

<<1809>> inhale and exhale one more time you're

<<1815>> finding the movement and the breath and

<<1818>> that's vinyasa one more time inhale and

<<1822>> then go into triangle position extend

<<1826>> that forward leg and you can lower your

<<1828>> hand wherever you need it maybe you

<<1830>> place your left hand on your lower spine

<<1833>> at your sacrum and you lean back into

<<1835>> space and then you extend your left arm

<<1839>> and I just like to look sometimes down

<<1842>> or just parallel if you used to look up

<<1846>> to sky do that for my neck it's too much

<<1850>> breathing here feeling how the the legs

<<1854>> and the feet are supporting you your

<<1856>> foundation inhaling come up then

<<1861>> exhaling bending the left knee and

<<1864>> lowering all the way expanding the right

<<1867>> leg into scand asana and maybe you

<<1872>> cannot lower the left heel on the ground

<<1874>> this is no problem and you can lean

<<1876>> forward you have your hands you're not

<<1880>> falling to the back you rather have to

<<1882>> position to the front and now we

<<1884>> changing with shape-shifting and use

<<1888>> your hands extending the left and again

<<1892>> to the other side couple more times it's

<<1898>> really good

<<1898>> hip opener but also good lack workout so

<<1902>> you can also do the low variation with

<<1906>> your hands just maybe in prayers

<<1908>> position you can do ninja movements or

<<1917>> any kind of playing around yoga should

<<1920>> be fun I think and now we have our left

<<1923>> leg towards the front of the mat and

<<1926>> that way we're swirling up into warrior

<<1931>> two but

<<1933>> left leg to the front again inhaling

<<1937>> extent

<<1939>> exhaling inhale and more one more time

<<1947>> inhale let the left leg extend it and go

<<1950>> into trikonasana extend the right arm

<<1955>> and lean back into space hmm

<<1965>> breathe breathe my beautiful yogi

<<1969>> friends bend your left knee roll up and

<<1974>> then windmill down to the ground either

<<1979>> plank position you can go back into

<<1982>> Child's Pose

<<1983>> or flow through the vinyasa chaturanga

<<1987>> always welcome and back into either

<<1991>> Child's Pose cup of breath or you

<<1996>> resting in downward dog five more breath

<<2000>> you can either be on your hands and

<<2003>> knees and just roll the spine again

<<2007>> arching and folding creating space again

<<2012>> whatever feels good if you in down dog

<<2024>> lower your knees so you meet me here in

<<2028>> on your hands and your knees and then

<<2032>> left hand on the ground opening to the

<<2035>> right and then bring the right arm

<<2039>> underneath the left lower your right

<<2042>> shoulder and your ear to the ground and

<<2046>> really push maybe a little bit in your

<<2049>> left hand and you opening in that twist

<<2052>> to the left

<<2053>> breathe into the space of your right

<<2055>> side

<<2060>> any kind of twists are creating space in

<<2063>> the body it's really really good for

<<2067>> your spine especially if you sitting a

<<2071>> lot in the office and then more for a

<<2075>> small connection through your left hand

<<2077>> again into the mappers and opening up

<<2081>> again to the right exhaling lower left

<<2087>> side inhaling then reaching left arm

<<2092>> underneath bringing your left shoulder

<<2098>> and your ear or your temple to the

<<2100>> ground you can even extend the right arm

<<2104>> if you want and just come on your

<<2107>> fingertips breathe again into the

<<2112>> opening of your chest sides it doesn't

<<2120>> have to be super fancy super advanced

<<2124>> poses and that poses mmm there are not

<<2130>> the main part for me and yogurt it's

<<2133>> more about the quality how I feel right

<<2136>> now just feels super good then place the

<<2139>> right hand in the ground again reach up

<<2141>> open and exhale and then swing the legs

<<2147>> to one side and just come to seated and

<<2150>> you want to position in the middle of

<<2154>> the mat extend the left leg and Wonder

<<2157>> the left leg a little more to the right

<<2159>> side that's a little diagonal and then

<<2163>> place the right foot above the left knee

<<2167>> and you first you activate your left

<<2172>> foot so you try to fan open the whole

<<2176>> foot and the toes and then I grab my

<<2178>> right leg and the the knee and I'm you

<<2183>> see how I'm going from that position

<<2184>> it's couch position - I'm finding

<<2188>> suspension in my spine

<<2190>> I'm finding really the fullness of my

<<2193>> whole height and then I'm grabbing the

<<2196>> right knee extending through my right

<<2198>> arm and opening now to the twist press

<<2203>> your right big toe in the ground finding

<<2206>> connection there rooting rooting through

<<2209>> your sitting bones in elongating through

<<2213>> your spine through your soft palate at

<<2215>> the top of your roof it's like a balloon

<<2217>> flying up towards the sky

<<2219>> lifting your hat it's almost effort less

<<2229>> feel the space feel the breath are you

<<2234>> here with me and come to the middle and

<<2240>> slowly counterbalance maybe a little bit

<<2243>> to the left extend the right leg place

<<2247>> it to the left diagonal and put the left

<<2252>> foot above the knee and just really

<<2254>> stepping the left foot in the ground

<<2257>> grabbing the left knee straightening

<<2261>> again the whole position extending

<<2263>> through my left arm it's almost like I'm

<<2265>> reaching up and then I'm twisting open

<<2269>> you can come on your fingertips if you

<<2272>> want and the rotation and the twist it's

<<2276>> not in my hat my hat can move super good

<<2280>> don't want that I want to keep my chin

<<2283>> in the middle of my chest it's more that

<<2286>> I'm sucking in my left shoulder blade

<<2289>> towards the spine and now I'm imagining

<<2291>> I can lean into that almost cushioning

<<2296>> of that shoulder blade I'm pressing the

<<2299>> left big toe in the mat and extending

<<2302>> through my right heel pressing against

<<2307>> an invisible wall and now breathe yogi

<<2312>> breathe up to the top of your head and

<<2316>> with exhaling drop down fall into the

<<2320>> deepest parts of your pelvis extending

<<2324>> through

<<2324>> sitting bounds to the earth inhaling to

<<2332>> the middle and exhaling just opening to

<<2336>> the right Oh perfect

<<2339>> right leg expanded left foot inside of

<<2344>> your right thigh maybe you need a little

<<2346>> cushion or support under your left knee

<<2349>> if you have a pillow or blanket just use

<<2351>> that so it's not hanging there in the

<<2353>> air

<<2354>> but if you can lower it perfect inhaling

<<2357>> reach up and exhaling a little bit move

<<2361>> yourself

<<2362>> your belly a little bit to the right and

<<2364>> then fold forward grab whatever you can

<<2368>> grab maybe it's the wrist maybe it's the

<<2370>> foot on the outside and inhaling again

<<2372>> creating space and exhaling your poor

<<2376>> yourself forward two or three times

<<2378>> inhaling space exhaling just

<<2384>> surrendering one more time inhale and

<<2392>> exhale stay here for four or five breath

<<2397>> Jannah Shoshanna and wherever you are

<<2403>> right now it's perfect you don't have to

<<2405>> go deeper you're not a better yogi or a

<<2411>> better person just maybe because you had

<<2413>> us touching your foot or something else

<<2415>> this is just outside feel the quality

<<2418>> through there feel the inner rivers

<<2421>> flowing the energy that's moving through

<<2425>> the leg through the pelvis up towards

<<2428>> your heart and again opening the heart

<<2434>> the place we want to come back to return

<<2438>> to the next inhale lift yourself up and

<<2443>> now extend the left arm up and place the

<<2447>> left hand behind you now come on your

<<2449>> left knee lower your right foot on the

<<2452>> ground and extend it's a small wild

<<2456>> thing just a baby wall think

<<2459>> just a little bit crazy but you're

<<2463>> opening your whole right side like an

<<2466>> oriental fan you're Fanning your right

<<2469>> side open and the lungs are just yeh so

<<2473>> cool breathe and then lower yourself

<<2477>> down and extend your left leg bring your

<<2484>> right foot on the inside of your left

<<2488>> side and sometimes you just have to lift

<<2491>> your fan itself again and just grab a

<<2493>> little bit of your butt and just extend

<<2496>> it a little back so your sitting bone

<<2498>> it's really fully connecting to the mat

<<2502>> again if you need support support

<<2505>> yourself here then inhaling your left

<<2508>> foot is active activated you press the

<<2511>> heel forward and then exhaling just a

<<2516>> little slight twist to the left but just

<<2518>> some centimeters and then fold pull

<<2522>> yourself forward grab what is there to

<<2526>> grab maybe it's just the knee and it's

<<2528>> super cool if you hear it's perfect if

<<2531>> you can lower come lower with me and

<<2533>> then inhaling again find the lengths

<<2536>> find the space and then exhaling lower

<<2539>> pour yourself moment melt soften

<<2544>> inhaling again like you creating again

<<2549>> space space space and then you're

<<2554>> allowing for the moment to leave it all

<<2558>> again the space because you want to just

<<2561>> dive deep into that feeling of just

<<2564>> folding forward

<<2570>> feel your breasts

<<2574>> see you maybe how the mind is coming now

<<2578>> just here with me in your practice you

<<2582>> fully arrived there's nothing more

<<2585>> important than your next breath and it's

<<2589>> like a never-ending stream of way coming

<<2596>> rolling on to shore and leaving again

<<2601>> in the continuity of the universal ocean

<<2607>> hmm

<<2609>> coming in it's rock and roll again place

<<2613>> the right hand behind you come on your

<<2616>> right knee and then you just lift

<<2619>> yourself up and then you extend the left

<<2622>> arm into the space above you breathing

<<2629>> into your whole left body pushing your

<<2632>> left foot on the ground with the

<<2635>> fingertips reaching the endless space

<<2640>> and then lower yourself again now if

<<2648>> you're pretty good bring your feet maybe

<<2652>> the the wide of the mat and then you

<<2654>> just like windshield wipers from one

<<2658>> side to the other just creating some

<<2664>> space again perfect and then bring the

<<2670>> feet hip width apart and you grab

<<2672>> underneath your knees and you extend

<<2674>> again an hour you roll a little bit

<<2677>> above our or over our sitting bones and

<<2680>> year round you remember cat cow do it

<<2683>> now sitting inhaling arch the spine

<<2687>> you're scooping the heart forward and

<<2689>> exhaling sucking the belly in round it's

<<2693>> also little training for your muscles in

<<2698>> your stomach

<<2703>> plugging really defeat in the ground

<<2705>> they're glued into the mat you can stay

<<2709>> here it's a little easier are you

<<2710>> extending the arms opening and exhaling

<<2715>> closing like a flower

<<2718>> inhale and exhale maybe a little lower

<<2727>> each time one more time up and then

<<2737>> bring the hands palms upward and now you

<<2741>> lower lower lower who announced the

<<2745>> moment with really shaking and then

<<2750>> release laying on the mat for bridge

<<2757>> pose

<<2758>> the feet hip-width apart not too too

<<2761>> wide too too narrow just hip-width it's

<<2765>> about two fists next to each other

<<2767>> that's hip width bring the arms next to

<<2770>> your flags and an inhaling extend the

<<2775>> arms above the head a couple of times

<<2777>> exhaling lower your lower back to the

<<2782>> ground really squeeze the belly button

<<2784>> in and then exhaling feel this lordose

<<2789>> and your lower back and exhaling again

<<2793>> flattening connecting fully in your

<<2796>> lower back inhale and this can be really

<<2802>> nice for those who don't want to come up

<<2806>> into bridge pose you continue just doing

<<2808>> that

<<2813>> find the rhythm of your breath with the

<<2816>> movement and that will guide you really

<<2820>> into a beautiful space of connection if

<<2823>> you want with me moving now through a

<<2827>> bigger variety of that you're lifting

<<2830>> your arms and your pelvis dynamic bridge

<<2835>> pose exhaling lower inhaling lift exhale

<<2847>> relax and feel how vertebra by vertebra

<<2853>> you roll up your spine and you roll down

<<2857>> your spine all the way to the sacrum one

<<2861>> more time inhale stay here pelvis up and

<<2869>> then just the arms by your side and you

<<2872>> can interlace your fingers and you can

<<2874>> bring your shoulders a little in now you

<<2878>> have a wrist here and now push your

<<2880>> knees away from you towards the front of

<<2883>> the mat and see whether you can create a

<<2887>> space in the front plane of your body

<<2890>> the belly button further away from your

<<2895>> chest lift the chin up to create space

<<2900>> in your throat and breathe for four or

<<2903>> five counts into the fullness of your

<<2909>> chest and your heart but also in the

<<2915>> back

<<2921>> if you super-advanced and you want to go

<<2924>> for it go into wheel but I won't do it

<<2927>> I'm I'm a lazy yogi nowadays one more

<<2936>> big inhale release your hands by your

<<2940>> side and then again roll down roll down

<<2944>> roll down bring your feet again as wide

<<2950>> as your mat and the knees will meet just

<<2953>> in the middle you just let them sink

<<2956>> together right hand on your belly left

<<2960>> hand on your chest or more towards your

<<2963>> heart and this is the sweet the sweet

<<2968>> moment I call it like you receiving all

<<2974>> the gifts Yoga has to offer the deep

<<2979>> connection to yourself the opening up of

<<2983>> your inner universe as you maybe close

<<2987>> all the doors from the outside and you

<<2990>> fully stepping into your own kingdom

<<2993>> your own universe when you feel you are

<<2997>> perfect the way you are and just by

<<3002>> breathing you have done already enough

<<3008>> you hear and you matter and you are

<<3011>> beautiful maybe you can feel this just

<<3016>> by touching yourself and feeling the arm

<<3019>> warms of your skin and the own heartbeat

<<3025>> Lindau we just do et twist to the right

<<3029>> let your knees just either you can bring

<<3032>> your left knee above your right or you

<<3034>> can have it wider apart I'll bring it

<<3037>> the left to my right knee I grab both

<<3040>> the right hand my knees so I can

<<3042>> stabilize and just give it a little

<<3045>> connection and an opening up to the left

<<3047>> if you pull the need further up to your

<<3051>> chest it's a little more intense this

<<3053>> twist

<<3056>> and breathe into your left side

<<3064>> feel how your heart is opening up how

<<3068>> you can relax how you lower spinous

<<3073>> finding lengths and space

<<3079>> now you can really fully breathe into

<<3082>> your belly but you feel that twist you

<<3085>> feel that little like you almost have a

<<3088>> sponge and you squeeze it

<<3094>> that's why it's so good for our body

<<3097>> kind of detoxifying if we do twist and

<<3100>> in yoga asana coming to the front in the

<<3107>> middle I mean and then shifting to the

<<3110>> other side you can place your hips a

<<3112>> little to the right if you want and then

<<3114>> fall to the left grab you need if you

<<3118>> want if you have them wider find a

<<3121>> position that suits you and opening up

<<3124>> to the right and you can just have the

<<3126>> the arm also the elbow bend or the arm

<<3131>> extended there is no right or wrong

<<3136>> there isn't just you away your yoga

<<3143>> one of my teachers just says do your

<<3146>> yoga and it's maybe two Sun Salutations

<<3150>> or just sitting there for five minutes

<<3152>> and breathing connecting using an

<<3155>> essential oil to bring you fully in the

<<3157>> moment

<<3158>> maybe it's an hour class maybe not but

<<3163>> it's yoga and you can actually yogurt I

<<3166>> do yoga do you yoga of the mat 24/7

<<3172>> that's what I practice mostly come to

<<3177>> the middle and then squeeze your knees

<<3180>> towards your chest and massaging again a

<<3185>> little bit your lower spine your sacrum

<<3189>> you can just roll a little bit around if

<<3193>> you want to open up again a little bit

<<3196>> the hips for happy baby do that just

<<3200>> grabbing the outside of your feet or if

<<3203>> that's not available for you just the

<<3206>> back of your knees either way mmm and

<<3215>> smile smile my beautiful friend because

<<3219>> that should make you happy if that's not

<<3222>> making you happy right now

<<3224>> don't do it this is called happy baby

<<3226>> it's not grumpy baby so if that's too

<<3230>> much do something that suits maybe it's

<<3232>> just again rolling from side to side mmm

<<3237>> put your feet on the ground position

<<3241>> yourself on the mat that you're in the

<<3243>> middle and then extend the legs forward

<<3245>> today we even have a nice shavasana for

<<3248>> you so if you want to grab something

<<3250>> that keeps you warm a blanket or maybe

<<3253>> your sweater or some socks do that yeah

<<3256>> take the time to really make it

<<3259>> comfortable and warm for you I'm very

<<3261>> hot right now so I can just lay here and

<<3265>> let you feed be really a little further

<<3268>> apart maybe like as why does the mat

<<3272>> again and you

<<3273>> just rock a little bit relax let the

<<3277>> feet opening up like a book to the sides

<<3281>> and you feel the rocking arriving in

<<3284>> your hips again so it's all loose extend

<<3291>> the arms to the side really opening up

<<3293>> your armpits and the palms facing

<<3296>> upwards to the sky so your shoulder is

<<3298>> open and it just whatever needs to be

<<3305>> adjusted or amended so it feels really

<<3309>> super super comfortable right now for

<<3311>> you and feel the whole body the whole

<<3316>> body on the ground

<<3322>> are you melting into the earth into your

<<3325>> mat feel again the fullness of the

<<3331>> breath from the top of the nose the

<<3335>> nostrils to the chest flowing all the

<<3338>> way into your belly softening the belly

<<3344>> softening your face no lines on your

<<3349>> forehead your eyes really deeply rooted

<<3355>> in your eye sockets resting

<<3359>> your mouse nestling in your mouth

<<3368>> feel how this energy wave

<<3374>> all of your feet of washing threw you to

<<3377>> the top of your head and back just

<<3382>> imagine you laying maybe on the sea

<<3385>> floor and the waves the inner waves are

<<3391>> moving you all the contents of yourself

<<3395>> all parts and particles all cells are

<<3399>> enlivened although your body is still

<<3404>> it's almost like someone's switching on

<<3406>> a lamp

<<3407>> maybe you feel it it's getting very

<<3410>> light behind you for behind you for half

<<3414>> maybe it's the color maybe it's just

<<3417>> golden light

<<3423>> and really sink deeper and deeper with

<<3429>> each breath each exhale allows you to

<<3433>> softening him more and allowing the body

<<3437>> to rest consciousness is free flowing

<<3446>> through your body or maybe even taking

<<3449>> off to other places maybe shavasana

<<3455>> allowing you to get a feeling that your

<<3459>> consciousness is not attached to your

<<3461>> body but you are so much more than your

<<3465>> body your physical part laying here

<<3469>> right now

<<3473>> you are a divine energy radiating

<<3479>> into space maybe you can attune again to

<<3488>> your heart feeling

<<3497>> heart is opening up like a flower like a

<<3501>> lotus

<<3507>> and you're welcoming all the experience

<<3512>> you have to make you have to you made so

<<3516>> far up to that point because they made

<<3519>> you you the person that is so beautiful

<<3530>> and relax even more in this warm embrace

<<3533>> of infinite energy surrounding you

<<3539>> flowing through you moving you this is

<<3545>> your true self deepening your breath

<<3591>> again and you can stay here and shut us

<<3596>> on as long as you wish so if you have

<<3601>> time to seek normal words if you want

<<3608>> come back with me and close this

<<3610>> beautiful practice with me start to move

<<3616>> your fingers your toes you'll feed your

<<3619>> arms reach up mmm

<<3624>> you can hear on our thigh whatever needs

<<3628>> to be done and then you roll to one side

<<3630>> which comes naturally to you maybe the

<<3633>> right play here for a little bit again

<<3639>> finding that the connection within you

<<3641>> you're not losing that when we come up

<<3644>> to seated now push in your hands bring

<<3649>> yourself up hmm and find an easy seat

<<3654>> where you can sit for one more minute

<<3659>> bring your hands in front of your heart

<<3662>> eyes closed

<<3664>> you're just staying fully aware of your

<<3667>> inner space this beautiful inner

<<3671>> universe you just may be met for the

<<3674>> first time or you know it already and

<<3677>> you just want to remain there eyes

<<3681>> focused on the inside lift

<<3689>> edge of your mouths to a little smile

<<3692>> really smile to yourself to your inner

<<3695>> self to your organs to your body maybe

<<3701>> there is a thank you that you want to

<<3704>> say to yourself or to someone or do

<<3708>> something for me it's just things you

<<3711>> think you thank you to each and every

<<3714>> one walking the path with me helping me

<<3718>> supporting me and guiding me bring the

<<3725>> hands to your third eye to the middle of

<<3728>> your forehead just making a connection

<<3732>> again to your inner wisdom and intuition

<<3735>> and thanking also this guidance from

<<3740>> above and with that we bow to Mother

<<3744>> Earth thanking her for all the gifts mmm

<<3748>> roll up my beautiful friend namaste hmm

<<3755>> there should be a natural smile right

<<3758>> now on your face and still while I'm

<<3763>> opening up my eyes parts of my eyes are

<<3769>> still looking inside and seen and being

<<3772>> connected to that beautiful inside of me

<<3776>> that source of infinite energy of

<<3780>> infinite love and my heart and infinite

<<3784>> space I am so I hope you had a beautiful

<<3788>> practice with me and you can do that

<<3792>> class whenever you want whenever you

<<3794>> need to make connection to the present

<<3796>> moment to yourself to your breath to

<<3800>> your math let's remember it's your

<<3802>> laboratory that's where you explore

<<3805>> explore who you are who you truly are

<<3809>> thank you so much for practicing with me

<<3813>> happy wealth yoga day namaste

<<3822>> [Music]

<<3826>> you