[The Sun Byrds (John Lizarraga & John Duff) - FAYE Part 1] [Procession music.] Make your way to the mat. Put yourself i a yoga state of mind. Let's all meet in a comfortable child's pose. Forearms and forehead on the mat, feet together, knees apart. Rock your head side to side - give your forehead a massage. Let go of the past, forget the future, be in the moment, be present for your yoga practice. [0.25]
[Wilmer Woo - Elephant and Castle] [3:06] [Slow with 10 second breaths] Begin with deep breathing. In through the nose. Fill the belly, fill the chest, fill the shoulders. Out through the mouth - like you're fogging a mirror. Deep five second inhale. Empty the shoulders, empty the chest - the belly rises towards the spine. Now seal your lips. Continue your deep breathing. Slight constriction in the sinus passage. Hear the sound of the ocean in your deep breathing. Inhale. Pause at the top. At the bottom too. Activate your child's pose - lift the forearms and forehead off of the mat. Inhale. Exhale - push your hips towards your feet. Inhale - sway your hips and elbows side to side. Inhale the right hand high. Exhale - carefully thread the needle - right cheek to the mat - left hand to the top of the mat - slight stretch on the left side body - not too twisty - we're not limber yet. Inhale the right hand high. Exhale - bring the hand back down. Inhale the left hand high. Exhale - thread the needle - left cheek to the mat - right hand to the top of the mat - slight stretch on the right side body - not to twisty - keep it gentle people. Inhale the left hand high. Exhale. Left hand under the left shoulder, right hand under the right shoulder. Hips over the knees. Flat back. Straight neck. All fours or table-top position. Shake the head and hips. Tap out your feet. Several cat/cows. Arch the spine, then push the hips back and down, lower the torso, drag the nose forward along the mat, raise the crown of the head high and segue back into an arched spine. Little or no pause in pose, make your cat/cows one continuous sinuous motion. Inhale horns - exhale hiss. Breath to movement. Movement to breath. Hip circle one way. Hip circle the other way. One more cat/cow to balance everything out. Movement to breath. Breath to movement. [Elapsed time 3:31]
[Singh Kauer - Common Call] [6:29] [Still slow with 9 second breaths] Regain your balance on your hands and knees. Inhale the left hand and right foot high - stretch, flex, extend, and bend it back down. Raise the right hand and left foot high - stretch, flex, extend, and bend it back down. Raise the left hand and right foot again to begin five crunches. Inhale the elbow past the knee. Slight pause in pose. Exhale the hand and foot high. Deep deliberate crunch. Long deliberate extension. Deep deliberate inhale. Complete deliberate exhale. Hear Swami's surf...in your deep breathing. After the fifth crunch, reach back with the right hand for the right foot or ankle. Lift the right thigh high. Look over the right shoulder. Pull the right heel towards the hips. Ease off and release. Hand and knee back down. Raise the right hand and left foot high to begin five crunches on this side. Inhale the elbow past the knee. [Slight pause in pose.] Exhale the hand and foot high. Deep deliberate inhale. Complete deliberate exhale. Deep deliberate crunch. Long deliberate extension. Hear the Doheny surf...in your deep breathing. After the fifth crunch, reach back with the left hand for the left foot. Lift the left thigh. Look over the left shoulder. Pull the left heel towards the hips. Ease off and release. Hand and knee back down. Two more cat cows here. Inhale horns. Exhale hiss. Make your cat/cows...one continuous sinuous motion. Back to a neutral spine - walk your hands forward an inch or two. Tuck all ten toes and lift the hips high. Down dog. Pedal the right foot. Pedal the left. Find stillness in your down dog for three deep breaths. Feel your strong side body ribs. Hear the Laguna surf...in your deep breathing. Slowly walk your hands to your feet. Forward fold. Bend your knees as much as you need to, to make a thigh to belly connection. Head and torso hang heavy. Find a place for your hands. Maybe behind your legs or crossed to opposite shins. Hands back to the mat, then to the shins as you make a right angle of your body. Half way lift. Forward fold. Head and torso hang heavy. Hands behind the legs. Maybe give yourself a squeeze. Hands back to the mat. Half way lift. Like you're balancing a tea cup on your back. Hands back to the mat. One vertebrae at a time, rise up to standing, shrug your shoulders back and sweep your hands high overhead for a deep breath in mountain pose. Bring your hands together, then to heart center. Bow your head and close your eyes. Set your intent for your yoga session. Yoga is the union of body, mind, spirit and deity.\, and involves the alignment of your chakras. Hands back high over head. Right hand grabs the left wrist. Hips and gaze to the left over the bicep. Be tall in your standing side bend. Back to center. Clasp your hands high overhead, point the big fingers and draw a line on the ceiling behind you. Back bend. Hands back up to center - reverse the grip, left hand grabs the right wrist. Hips and gaze to the right over the bicep. Be tall in your Crescent Moon. Back to center - hands together, reverse the grip and draw a line on the ceiling behind you - (maybe this time) all the way to the back wall. Carefully rise back up to center. Hands come together, hands come through heart center down to a forward fold. Knees are straight this time. Head, arms and torso hang heavy, swaying gently, like objets d'art on a chain or hook in the garden, stirred by a gentle breeze. Maybe shake your head yes. The arms might sway with the head. Let your arms come to rest. Shake your head no. Arms might sway with the head. Let the arms come to rest. Maybe reach for opposite elbows and sway side to side. Let it all go. Half way lift. Like you're balancing two teacups on your back. Head torso and arms hang heavy. Shake the head no. Let the arms come to rest. Shake the head yes. Let the arms come to rest. Reach for opposite elbows and sway side to side. Let it all go. (On the music change) sway all the way up to mountain for a deep breath. [Elapsed time 10:00]
[Kaatru - Nani ] [3:26] [Not so slow now, 8 second breaths] Cactus the arms and back bend. Lower the right elbow and look to the right wall, back up to center, lower the left elbow and look to the left wall, back up to center. Hands high overhead and swan dive down. Forward fold. Walk your feet to the edge of the mat. One foot at a time, place your hands under your feet. Give your wrists a massage. Head and torso hang heavy in Gorilla pose. Feel the stretch in your calves and hamstrings. Carefully, one hand at a time, release your hands, walk your feet closer together and come to a half way lift. Listen for the change. Forward fold. Chair. First chair is the most proficient. Sit low in your chair. Tuck your hips. Face the maestro. You're in first chair. Stay in your chair until you come to the first run. Swing your arms down and back. [Downhill pose.] Hips low, hands high, lean into the slope. Navigate the short ski run to the second chair. Second chair is almost as good as the first. Sit low in your chair. Tuck your hips. Face the maestro. You're in second chair. Stay in your chair until you come to the second run. Hands are higher. Hips are lower. Slope is steeper. Run is more staccato. Dig on your skis to the third chair. Third chair bows to first and second. Sit lower in your chair, bring your hands to heart center - hook your left elbow over your right knee - twisted prayer. Fly your arms. Bend your right elbow and pull your right shoulder back. Hand back together. Hands come through heart center all the way to the other side - hook your right elbow over your left knee - twisted prayer. Fly your arms - bend your left elbow - pull your left shoulder back - back to center. Half way lift. Look to the top of the mat. [Step to the front of the mat.] Get a drink. [Elapsed time 13:26]
[Von Goo - Angel Dust] [Continue with exuberance, 7 second breaths] [4:09] Grab a towel or strap or use the back of your shirt as an aide in shoulder opening. Right hand comes up, over and behind the right shoulder. Walk your hands closer together (maybe clasp your hands behind your back). Point the elbows. Twist at the waist to open the area between the shoulder blades. [Maybe bend at the waist while twisting.] Very slowly release...and shake it out. Other side. Reverse the grip. Left hand up, over and behind the left shoulder. Walk the hands closer together (maybe clasp the hands). Point the elbows and twist at the waist. Very slowly release and shake it out. Release the aide. Hands come high overhead for a deep breath in mountain. Cactus the arms. Back bend, drop the left shoulder, look to the left wall. Rise up. Back bend, drop the right shoulder, look to the right wall. Hands high overhead. Fingertips come together. Chinese bow. Forward fold. Half way lift. Like you're balancing three teacups on your back. Vinyasa flow. Plank. Chaturanga or low push up. Keep it up dog. Down dog. Pedal the left foot. Pedal the right. Find stillness in your down dog for three deep breaths. Feel your strong side body ribs. Hear the sound of the Huntington surf...in your deep breathing.Adding on. Right foot high. Bend the right knee. Hip opener. Knee circles one way. Knee circles the other way. Right foot high. Right knee to right elbow and hold it for a breath - and up. Right knee to left elbow and hold it for a breath - and up. Right foot through...warrior one. Pull the forearms back, head forward and shine your heart. Exalted warrior. Back to warrior one. Fighting warrior. Warrior two. Like you're between two pains of glass. Reverse warrior. Keep that deep knee bend. Warrior two. Reach forward and down. Side angle. Right knee is bent. Right hand by the right foot or right triceps on the right thigh. Bend your left elbow - pull your left shoulder back. Maybe reach for a bind. Hand back high. Warrior two. This time like you're riding a surf board. Reverse warrior. High five the back wall. Straighten the knee and come to a tee. Reach the right hand forward. Gaze over the right hand. Tilt the right side down. Triangle. Right knee is straight. Right hand by the right foot. Left hand and gaze are high. [Pause.] Bring both to the right foot. Check out the toes on your right foot. See if you need a pedicure. [Slowly turn your right foot in as you walk your...] hands to [the middle of] the mat. Square off to the side of the room. Both hands visit the left foot, both hands visit the right foot. Both hands back on the left foot, both hands...back up on the right foot. Hands back to the mat, to the ankles and behind the elbows. Arms to a tee, then clasped behind the back. Pull the forearms forward. Head and torso hand heavy in wide legged forward fold. Maybe bounce your torso up and down, maybe sway side to side, maybe bring your forearms to the mat. I wish I could do that. Hands back to the mat, to the ankles and behind the elbows. Left hand stays down, raise the right hand, bend the right knee and gaze at the right hand. [Then to] the other side. Two more sets of those. Speeding up as you go. Hands to the mat, to the ankles and behind the elbows. Hands back to the mat. Wide legged half way lift. Like you're balancing four teacups on your back. Goddess pose. Bend the knees, hips low, crown of the head high. Hands to heart center. Straighten the left knee. Both hands to the left foot. Back to goddess. Straighten the right knee. Both hands to the right foot. Back to goddess. And up to star for some tube-man flexing. Let all of your joints go loosity-goosity. [Elapsed time 17:35]
[Dolkar Gurung - Chennai Anthem] [3:43] [Gettin' heated up now, 6 second breaths] And from star we do five horses. Wait for the tempo to increase. Wait...Horse. Hold your horses for a breath and a half. Star [no pause]. Horse [alternate hands front and back as they cross just before grabbing the horse's reins]. Ride your horse. Star. Horse. Jump your horse. Star. Ride your horse. Star. Fifth horse. Ride your best horse across the parade grounds. Star. Come to a tee and turn your right foot out. Reach your right hand forward, gaze over your right hand, tilt your right side down. Triangle. Right knee is straight. Right hand by the right foot. Left hand and gaze are high. [Pause.] Bring both to the right foot. Walk your left foot in part way, square off to the front of the room, right knee is still straight. Both hands on the right leg, right foot, or on the mat at the sides of the right foot. First of three pyramids. Bend your right knee and rise up to warrior one. Exalt your warrior. After a deep exaltation, straighten your knee, raise your hands high and bow down to the second pyramid. Second pyramid is more complete than the first. Feel the stretch in your calf and hamstring. Exalted warrior. After a deep exaltation, hands rise high overhead as you straighten your knee and then salaam down to the third pyramid. Third pyramid is the most complete of the three. Like in Giza. Now place your hands in front of your right foot. Lift your left foot and left hand for Half Moon. Lift your right hand for full expression. When your right leg is fully extended, land your left foot. Stand tall and twist at the waist. Rise up for a deep breath in mountain. Slowly swing the right arm and twist to the right - slowly and deeply. And up. Swing the left arm and twist to the left - slowly and deeply. And up, to mountain with hands together. Hands come through heart center and all the way down to a forward fold. Half way lift. Like you're balancing a teapot on your back. Forward fold. All the way up to mountain. Twist to the left. Gaze follows the arc of the left hand. And up. Twist to the right. Gaze follows the arc of the right hand. And up. Swan dive down. Forward fold. Half way lift. Listen for the change. Forward fold. Chair. First chair is the best. Sit low in your chair. Tuck your hips. Face the maestro. You're in first chair. Stay in your chair until you come to the first run. Swing your arms down and back. [Downhill pose.] Hips low, hands high, lean into the slope. Navigate the short ski run to the second chair. Second chair is almost as good as the first. Sit low in your chair. Tuck your hips. Face the maestro. You're in second chair. Stay in your chair until you come to the second run. Hands are higher. Hips are lower. Slope is steeper. Run is more staccato. Dig on your skis until you come to the third chair. Third chair bows to first and second. Sit lower in your chair and bring your hands to heart center - hook your right elbow over your left knee - twisted prayer. Fly your arms. Bend your left elbow and pull your left shoulder back. Hands come through heart center through to the other side - hook your left elbow over your right knee - twisted prayer. Fly your arms - bend your right elbow - pull your right shoulder back - return to center. Half way lift. Like you're balancing a tea set on your back. Forwad fold. All the way up to mountain. Finger tips come together. [Elapsed time 21:18]
[Pritam - Meri Tum Ho] [3:44] [Moderate, 8 second breaths] Chinese bow. Forward fold. Half way lift. Like you're balancing a half full tea cup on your back. Vinyasa flow. Plank, chaturanga, keep it up dog. Down dog. Third down dog. Heels are closer to the mat, belly is closer to the thighs, upside-down vee...[walk your hands closer to your feet] is more acute. Left foot high. Bend the left knee. Hip opening. Knee circles one way. Knee circles the other way. Left foot high. Left knee to left elbow and hold it for a breath - and up. Left knee to right elbow and hold it for a breath - and up. Left foot through...warrior one. Square off to the front of the room with hands high. Exalted warrior. Back to warrior one. Fighting warrior. Warrior two. Like you're between to panes of glass. Reverse warrior. Keep that deep knee bend. Warrior two. Reach forward and down to side angle. Left knee is bent. Left hand by the left foot or left tricep on the left thigh. Bend your right elbow - pull your right shoulder back. Maybe reach for a bind. Hand back high. Fighting warrior. Warrior two. This time like you're catching a wave. Reverse warrior. High five the back wall. Straighten the knee - come to a tee. Reach the left hand forward. Gaze over the left hand. Tilt the left side down. Triangle. Left knee is straight. Left hand by the left foot. Right hand and gaze are high. [Pause.] Bring both to the left foot. Check out the toes on the left foot. See if you need a pedicure.[Elapsed time 25:02]
Faun - Federkleid (edit)] [1:46] [A bit hotter, 7 second breaths] Walk your hands to the middle of the mat for a deep breath. Then both hands to the right foot, then the right knee, then high in the air. Square off over the left leg. Fold over the left leg. Both hands to the left foot, then the left knee, then high in the air. Square off over the right leg. Fold over the right leg. Both hands to the right foot, then to the middle of the mat. Hands to the ankles and then behind the elbows. Hands back to the mat. Right hand stays down. Raise the left hand. Look at the left hand. Bring it down. Other side. Two more sets of those. Speeding up as we go. Hands to the mat, then to the ankles and behind the elbows. Clasp the hands and point the big fingers. Spray paint circles on the floor. One way. Then the other. Add some graffiti. Hands back to the mat. Wide legged half way lift. Like you're balancing two tea cups on your back. Bend both knees and bring hands to heart center. Hips low, head high. Goddess pose. Straighten the right leg. Both hands to the right foot. Back to goddess. Straighten the left foot. Both hands to the left foot. Back to goddess. Then up to star for some tube-man flexing. [Elapsed time 26:48]
[Nirinjan Kaur - Adi Shakti] [7:15] [Still heated, 7 second breaths] Come to star to start five horses. Horse. Hold your horses for a breath and a half. Star [no pause]. Horse. Ride your horse. Star. Horse. Jump your horse. Star. Ride your horse. Star. Fifth horse. Ride your best horse all the way back to the stable. Star. Come to a tee. Turn your left foot out. Reach the left hand forward. Gaze over the left hand. Tilt the left side down. Triangle. Walk the right foot in part way and square off to the front of the room. Left knee is still straight. Both hands on the left leg, left foot or on the mat at the sides of the foot. First of three pyramids. Bend the knee and rise up to warrior one. Exalt your warrior. After a deep exaltation, straighten your leg, raise your hands high overhead and bow down to the second pyramid. More complete than the first. Feel the stretch in your calf and hamstring. Exalted warrior. Deep exaltation, then straighten the knee, rise up and Salaam down to the third pyramid. The most complete of the three...on this side of the Nile. Place both hands in front of the left foot. Lift your right foot and hand for Half Moon. Lift your left hand off of the mat for full expression and when the left leg is fully extended rise up to standing, square up, twist at the waist and forward fold. All the way up to mountain. Back bend. Lower the right elbow...and up. Lower the left elbow...and up. Hands come through heart center to a forward fold. Half way lift. Like you're balancing three or four tea cups on your back. Vinyasa flow. Plank. Chaturanga. Keep it up dog. Down dog. Option to lower the right knee for side plank. Side plank. Left leg and hand high. Left hand back down. Left foot high, then left knee to left elbow, and up. Left foot high and then left knee to right elbow, and up. Left foot through. Crescent lunge. Feet are on railroad tracks - right heel is lifted. Hands are high. Square off to the front of the room. Challenge yourself in your crescent lunge. Deepen the knee bend and exalt to dragon. Back to crescent lunge. Twist to the left. Gaze over the left hand. Back to crescent lunge. Hands to heart center and bow forward - hook the right elbow over the left knee. Twisted lunge. Fly the arms. Bend the left elbow. Pull the left shoulder back, then hands to heart center and then clasp your hands behind your back as you land your left foot, lower the torso and pull the forearms forward. Hands are high in humble warrior. We're almost there. Hands to heart center. Left shoulder inside the left knee for three deep breaths. Hear the Bolsa Chica surf...in your deep breathing. Half splits. Drop, mop and top off. Left leg is straight. [Drink and dry.] Push the hips towards the right heel. Two deep breaths in pose. Hear the Surfside surf...in your deep breathing. Back up on the knee. Walk your right foot out to the side, tuck your left toes and lift the left knee for runners lunge. Lower the torso for a runner's stretch. Lift the right hand up, around and down. Lift the left hand up, around and down for runner's twists. Then both hands up for a runner's start. Hands down. Knee down. Walk the right foot out further and lower to the forearms for lizard. Maybe, lie low in your lizard. If you do, make room for your nose between the hands. Three deep breaths in pose. Hear the Malibu surf ...in your deep stretching. Left forearm stays down. Raise the right hand up and around for a lizard twist. Hands together. Feet together. Forearm plank. Hips are low. Walk the plank to the first dolphin. Hips are high, heels are low, make a nice pike in your diving dolphin. Back to forearm plank. Hips are low. Walk the plank to the second dolphin. Hips are higher, heels are lower, pike is more acute in your diving dolphin. Back to forearm plank. Puppy pose. Feet and knees down together. Forearms and forehead off of the mat. Hips are high. Sway your hips side to side. Tabletop. Down dog. Option to lower the left knee for side plank. Side plank. Right leg and hand high. Right hand back down. Right foot high, then right knee to right elbow, and up. Right foot high and then right knee to left elbow, and up. Right foot through. Crescent lunge. Feet are on railroad tracks - left heel is lifted. Challenge yourself in your crescent lunge. Deepen the knee bend and exalt to dragon. Back to crescent lunge. Twist to the right. Gaze over the right hand. Back to crescent lunge. Hands to heart center and bow forward - hook the left elbow over the right knee. Twisted lunge. Fly the arms. Bend the right elbow. Pull the right shoulder back, hands to heart center and then clasp your hands behind your back as you land your right foot, lower the torso and pull the forearms forward. Hands are high in humble warrior. We're almost there. Hands to heart center. Right shoulder inside the right knee for three deep breaths. Hear the Rincon surf...in your deep breathing. Half splits. Drop, mop and top off. Right leg is straight. Hips are towards the left heel. Two deep breaths in pose. Hear the Avila surf...in your deep breathing. Back up on the knee. Walk your left foot out to the side, tuck your right toes and lift the right knee for runners lunge. Lower the torso for a runner's stretch. Lift the left hand up, around and down. Lift the right hand up, around and down for runner's twists. Then both hands up for a runner's start. Hands down. Knee down. Walk the left foot out further and lower to the forearms for lizard. Maybe, lie low in your lizard. If you do, make room for your nose between the hands. Three deep breaths in pose. Hear the Morro surf ...in your deep stretching. Right forearm stays down. Raise the left hand up and around for a lizard twist. Hands together. Feet together. Forearm plank (slowly). Hips are low. Plank. Forearm plank. Start with the other arm - plank. Forearm plank. [Elapsed time 34:03]
[Onuka - Akra] [1:27] [Deep breathing in prone poses, 8 second breaths] Child's pose. Forehead and forearms off of the mat. Push the hips towards the heels. Sway the hips side to side. Then find embryo pose. Make yourself small. A tight little ball. Sway your hips. Reach for the ankles or heels - rabbit pose. Three deep breaths in pose. Hear the Cayucos surf...in your deep breathing. After the third deep breath, release the hands to the mat and come to kneeling with the head high. Tuck all ten toes and prepare for dromedary. Arms behind the back. Hands reach for the ankles or heels. Reverse arch the belly. Find your center. Tilt the head part way back. Dromedary. One camel hump. Back up to kneeling. Push the belly back and shake off any dizziness. Sit tall. Land the tops of your feet on the mat. Prepare for Bactrian. Arms behind the back. Hands reach for the ankles or heels. Reverse arch the belly. Find your center. Tilt your head part way back. Give your quads a work-out. Bactrian. Two camel humps. Release back to kneeling. Push the belly back and, without using the hands, bring your forehead to the mat. Find embryo pose. A tight little ball. Sway your hips side to side. Stop swaying. Rabbit pose. This time, maybe lift your feet [and forehead] off of the mat. Hear the Cambria surf...in your deep breathing. After the third deep breath, release to sphinx pose. [Elapsed time 35:30]
[Nirinjan Kaur - Breathe] [9:28] [Still prone, 8 second breaths] Anytime during this session if you'd like to stay longer in a recovery pose, say "not yet" when you hear a verb. Legs together. Elbows under the shoulders. Slight reverse arch in the spine. Now slowly walk your hands to under your shoulders as you bring your chin to the mat. Tops of the legs and feet completely on the mat. Prepare for first mini cobra. First mini cobra. Little to no weight on the hands and knees. No wrinkle in the neck. Three deep breaths in pose. Full breath in. Full breath out. We handle that full breath out...because a strong core is what yoga is all about. After the third deep breath, return the chin to the mat. Hippy, hippy shake. Prepare for second mini cobra. Second mini cobra. Hands and thighs off of the mat. Shoulders and elbows closer together. No wrinkle in the neck. Three deep breaths in pose. Full breath in. Full breath out. We include that full breath out...because deep breathing is what yoga's all about. After the third deep breath, lower your left cheek to the mat, arms to the sides, legs together, lift the chest, let the ankles fall out. Hippy-hippy shake, which may include the shoulders. Now, relax the back...relax the neck...not yet. Chin back to the mat. Feet to the corners of the mat, arms out at an angle. Prepare for locust pose. Locust pose. Raise the torso, arms and legs. Hands reach for the feet. Feet reach for the hands. No wrinkle in the neck. Three deep breaths in pose...riding the abdominal peak...assisted by the solar plexus...and after the third deep breath, land the right cheek on the mat. Lift the chest, ankles fall out, arms to the sides, palms up to receive energy or palms down to ground energy. Hippy-hippy shake which may include the shoulders and elbows. Relax the back...relax the neck...not yet. Chin to the mat, bring your arms out in front of you, prepare for Superman pose. Superman pose. Lift the torso, legs and arms. Feel the cape fluttering behind you. Three deep breaths in pose...riding the abdominal ridge...staying on an even keel. Left cheek to the mat. Hippy-hippy shake. As you shake swing your arms down to your sides. Maybe pausing at a wye, a tee, or at an upside down vee. When your arms reach your sides....relax the back...relax the neck...not yet. Chin to the mat. Bend both knees. Hands reach for the feet or ankles. Bow pose. Three deep breaths in pose...in the abominable...abdominal...pose. Right cheek to the mat. Hands under the shoulders. Hippy-hippy shake which may include the shoulders and elbows. Elbows high or low, in-line or perpendicular. Arms to the sides. Relax the back...relax the neck...not yet. Hands back under the shoulders. Tops of the legs and feet completely on the mat. Prepare for full cobra. Full cobra. Straighten both arms. Severe reverse arch in the back. Waggle your shoulders and elbows, then roll your head one way twice, then the other way twice. Other neck stretches with the chin down. Jack LaLanne face. Puppy pose. You may have to slide your hands forward to get your hips high. Sway your hips side to side. Tabletop. Now, come to a cross legged seat at the front of the mat with hands on the feet or knees or out on the floor in front of the mat. Cross-legged forward fold. Deep inhale. And on the exhale spider walk your fingers forward to deepen the cross-legged fold. Inhale. Exhale. Walk your hands forward, deepening the fold. Inhale. Exhale. Deepest fold yet. Stretch, stretch, stretch. And, when you're ready, come up to a seat with the crown of the head high. Raise the left knee. Right hand finds the left knee. Left hand behind the back. Counter twist and bring the right elbow behind the left knee. Sit tall. On the breath in, stretch more. On the breath out, twist more. One more like that. Gently release and switch out the legs. Hands stay on the feet, knees or out in front of the mat. Cross-legged forward fold. Deep inhale. And on the exhale spider walk your fingers forward to deepen the cross-legged fold. Inhale. Exhale. Walk your hands forward, deepening the fold. Inhale. Exhale. Deepest fold yet. Stretch, stretch, stretch. And, when you're ready, come up to a seat with the crown of the head high. Raise the right knee. Left hand finds the right knee. Right hand behind the back. Counter twist and bring the left elbow behind the right knee. Sit tall. On the breath in, stretch more. On the breath out, twist more. One more like that. Gently release and scoot back to land the legs completely on the mat. Seated forward fold. Bend your knees as much as you need to, to make a thigh to belly connection. Two deep breaths in pose. Hear the Santa Cruz surf...in your deep breathing. Release and rise up. Bend the right knee, right foot to the left calf, square off over the left leg and fold. Left side iso. Two deep breaths in pose. Hear the Pacifica surf...in your deep breathing. Release and switch out the legs. Square off over the right leg. Right side iso. Two deep breaths in pose. One side is always tighter than the other...which is it for you? Release and rise up. Bring the soles of the feet together. Walk the heels towards the hips, the hips towards the heels. Hands stay on the feet or forearms go under the calves. Maybe rock side to side so that you can steeple your fingers on your toes. Cradle one calf...then the other calf. Cow twins. With a straight neck and a flat back, use this unique leverage to give your lower back a stretch. Maybe rock side to side. Release and spin around. Stay seated with feet and hips on the mat and the knees bent. Hands go behind the thighs. Raise the hands and feet to boat pose. Straighten the knees to a full boat. Work your boat. Row your boat. Paddle your boat. Pedal your boat. Sail your boat. Motor your boat. Punt your boat. What ever floats your boat. That's enough. Hands back behind the thighs for a deep breath. Bring the hands to heart center to prepare for eight Euro-crunches. [Rock the knees back and forth as you swing the elbows side to side. Right elbow to left knee and visa-versa.] Un, deux, trois, quatre, cinq, six, sept, huit. [Elapsed time 44:58]
[Nirinjan Kaur - I Am] [8:13] [Kinetic exercise, 6-7 second breaths] Hands back behind the thighs. Knock three times on the ceiling if you want to join me in a shoulder stand. No load on the neck. In shoulder stand, we shimmy the elbows closer together as we shimmy the hands up the spine. Shimmy. Shimmy. Lower the feet towards the floor, bringing your balance onto your elbows. Slight reverse arch in the back. Inverted pose. Maybe move your legs around. Then slowly lower your legs towards your torso for plow pose. Some people can touch their toes to the floor behind their head. I cannot. Gently, one vertebrae at a time, lower your back to the mat. With knees bent, land your feet on the mat. Feet together. Knees fall apart. Legs in a diamond pattern. Hands on the thighs, pressing down. Maybe rock it side to side. Find stillness. Bring your right hand to the heart and your left hand to the belly for a deep breath. Switch the hands. Hear the Maverick's surf in your deep breathing. Hands push the thighs together. Keep the knees together and walk your feet to the edge of the mat and towards your hips. Cactus your arms. Start to wiper your legs side to side. Adjust the windshield wiper speed depending on precipitation. Stop the windscreen wipers. Hands find the knees far from the shoulders and wide apart. Rock it side to side, back and forth. Head and neck still on the mat. Add a diagonal component to your rocking by bringing the left knee towards the right shoulder and then the right knee towards the left shoulder. Stop rocking. Knees half way in. Big slow knee circle clockwise. 3:00. 6:00. 9:00. 12:00 rock. And back the other way, negative two pi radians. 9:00. 6:00. 3:00. and back to 12:00. Pull the knees in closer so that you can grab your big toes with your big fingers, then straighten both knees, legs up the wall. Lift your head and start rocking. Keep rocking and bend your right knee. Keep rocking and straighten the knee. Keep rocking and bend the left knee. Keep rocking and straighten the knee. Stop rocking, lower the head and neck back down and bend both knees. Find happy baby. Feet on the ceiling. Shoulders towards the mat. Legs are animated because it's a happy baby. Legs back up the wall. Bring your arms to your sides and walk your hands under your hips. Prepare for five leg lifts. Point the toes on the way down. Flex the feet on the way up. Inhale on the way down. Exhale on the way up. Slight pause at the bottom. At the top too. Make the fourth one the lowest. And the highest. After the fifth...reach for your calves, ankles, feet or toes. Legs back up the wall. Bend both legs. Happy baby. Knees to the chest and then land your feet together on the mat. Bent knees fall to the sides. Legs in a diamond pattern. Hands on the thighs, pressing down. Maybe rocking side to side. Find stillness. Bring your left hand to the heart and your right hand to the belly for a deep breath. Switch the hands. Hear the Trinidad surf in your deep breathing. Hands push the thighs together. Keep the knees together and walk your feet two thirds of the way to the edge of the mat and towards your hips. Cactus your arms and lower your right forearm to semaphore position. Start signaling your arms and wipering your legs. Adjust the windscreen wiper speed. Turn of the signals and the windshield wipers. Hands find the knees at ten and two. Rock it side to side. Rock it diagonally. Stop rocking and pull the knees tight to the chest. Knee circles clockwise. Make it two because they're small. Then circle back the other way. -720 degrees. Find happy baby. Baby ninja to the right. Baby ninja to the left. Knees to the chest and then land them on the floor with knees bent. We're coming to the first bridge. Bridge. No load on the neck. Clasp your hands behind your back and walk the shoulders and elbows closer to the feet. Lift the hips and torso high. Knees together like you're squeezing a pillow. The greater the arch, the longer the span. [Elapsed time 53:11]
[Nitin Sawhney - Daydream] [1:51] Once the bridge has taken its toll, lower the bridge, one vertebrae at at time, landing the back completely on the mat. Knees still bent and feet together. Knees fall apart. Legs in a diamond pattern. Hands on the thighs, pressing down. Maybe rock it side to side. Hands to the sacrum for a deep breath. Then hands to the heart. Hear the sound of the Crescent City surf in your deep breathing. Hands push the thighs together. Walk the feet one third of the way to the edge of the mat and towards the hips. Knees together. Cactus the arms and lower the left forearm hand to semaphore position. Start signaling the arms and wipering the knees. Adjust the windshield wiper speed. Stop the signals and the windscreen wipers. Hands to knees at ten and two. Rock side to side, then diagonally, maybe with the head and neck off of the mat this time. Maybe a tortoise shell roll one way...and then the other way. Head back down. Find happy baby. Baby ninja left. Baby ninja right. Knees to the chest and then land the feet on the mat with knees still bent. We're coming to the second bridge. Bridge. No load on the neck. Hips are higher. Hands are closer to the feet. If your neck is strong, reach your hands behind your shoulders and push up into wheel. When you're tired of being a big wheel, return to the bridge and then lower the bridge all the way down, this time coming all the way down for a wall to wall to wall stretch. [Elapsed time 55:02]
[John Duff - FAYE Part 2] [4:00] [Slow your breathing.] Wiggle you hips side to side and back and forth. Walk your feet up a few inches so your knees can fall to the sides and clasp your hands together at the crown of your head. Sway your elbows side to side, bringing your hands across your brow, then across your eyes, your nose, your lips, your chin, your throat, your chest, your sternum, your gut and then cradle your hands below your belly button, rocking the baby, maybe with some big pendulum swings. Slow your rocking and put the baby to bed. Make the return journey, slowly, maybe pausing at the neck or where ever it feels good, finally coming back down for a wall to wall stretch. Wiggle your hips back and forth, side to side. Walk your feet up and grab your knees. Cross your ankles and start to rock back and forth hard. On the 3rd rock from the sun, cross your ankles the other way, and on the 5th or 6th rock, come all the way up to a down dog. Raise the right foot high. Prepare for pigeon on the right. Pigeon on the right. Right knee behind the right hand, right foot behind the left hand. Raise the torso and square off to the front of the room before dropping down to your forearms...or all the way down to sleep your pigeon. Five deep breaths in pose. Hips close to the mat. Little to no weight in the forearms. Surrender to the pose. Hear the sound of the La Push surf in your gentle breathing. After the fifth deep breath, tuck your left toes and lift your left knee. Raise your right foot to three legged dog. Shake out your right leg. Stretch out your right foot. And return to down dog. Raise the left foot high. Prepare for pigeon on the left. Pigeon on the left. Left knee behind the left hand, left foot behind the right hand. Raise the torso and square off to the front of the room before dropping down to your forearms...or all the way down to sleep your pigeon. Five deep breaths in pose. Hips close to the mat. Little to no weight in the forearms. Surrender to the pose. Hear the sound of the Yasawa surf in your gentle breathing. After the fifth deep breath, tuck your right toes and lift your right knee. Raise your left foot to three legged dog. Shake out your left leg. Stretch out your left foot. And return to down dog. Now slowly walk your feet to your hands. Forward fold. Prepare for balancing. First balance on the right. Find a place to root your right foot. Root your right foot. Lift your left foot. Left foot to the side of the right leg...avoids the right knee. Hands to heart center. Tree pose. Find your Shakti. Your yoga focus that lets you balance on one leg. Maybe grow your branches. Be a tree in the wind. Raise the leg and gaze to one legged warrior. Straighten the left knee and lower the hands for down crane. Then slowly back up to up crane. Two more slow sets. Down crane. Up crane. Down crane. Last up. Back to one legged warrior. Mantis. Praying mantis. Mantis strike. Standing splits. Left leg high. Bring the left foot down. [Elapsed time 59:02]
[Ola Gjeilo - Firefly] [2:33] [Balance requires effort, 8 second breaths] First balance on the left. Find a place to root your left foot. Root your left foot. Lift your right foot. Right foot to the side of the left leg...avoids the left knee. Hands to heart center. Tree pose. Find your Shakti. Maybe grow your branches. Raise the leg and gaze to one legged warrior. Straighten the right knee and lower the hands for down crane. Then slowly back up to up crane. Two more slow sets. Down crane. Up crane. Down crane. Last up. Back to one legged warrior. Mantis. Praying mantis. Mantis strike. Standing splits. Right leg high. Bring the right foot down. Prepare for second balance on the right. Warrior three or dancer's pose. Vogue. Strike the pose and come to standing wind removal. Pull the left knee to the chest. Left foot to the floor. Prepare for second balance on the left. Warrior three or dancer's pose. Vogue. Strike the pose and come to standing wind removal. Pull the right knee to the chest. Right foot to the floor. Eagle on the right. Right arm under the left. Kickstand the left foot over the right or bring the left thigh over the right. Squat and bring the forearms in front of the face. Eagle pose. Rise up and shake it out. Other side. Left arm under the right. Kickstand the right foot over the left or bring the right thigh over the left. Squat and bring the forearms in front of the face. Eagle pose. Rise up and shake it out. Shiva squats on the right. Bend the right knee and bring the left leg behind the right. Hands to heart and crown of the head high. Pulse five times. Rise up to standing. Shiva squats on the left. Bend the left knee and bring the right leg behind the left. Hands to heart and crown of the head high. Pulse five times. Rise up to standing. [Elapsed time 1:01:35]
DJ Prashant - Saathiya] [1:05] Crow. Hands on the mat or floor, hips distance apart. Knees to the back of the upper arms. Take your time. Tap your toes and lean forward. Fly your crow. After that murder of crows, there's time for one more flow. Come to mountain at the top of our mat. Deep, slow twist to the left. Back up. Deep, slow twist to the right. Back up. Forward fold. Half way lift. Listen for the change. Forward fold. [Elapsed time 1:02:40]
[Daniel Philo - Chandelier] [4:23] [Smooth and rapid last flow, 8 second breaths] First chair is the most proficient. Tuck your hips. Sit low in your chair. You're in first chair. Stay in your chair until you come to the first run. Hands high. Hips low. Lean into the slope. Navigate the short ski run until you come to the second chair. Second chair is as good as the first. Tuck your hips. Sit low in your chair. You're in second chair. Stay in your chair until you come to the final run. Make it a black diamond run. Stem turns. Moguls. Snow boarders. Stay on your skis until you come to the chalet chair. Last chair bows to first and second. Sit lower in your chair and bring your hands to heart center. Hook the right elbow over the left knee. Twisted prayer. Fly the arms. Bend the elbow. Pull the shoulder back. Hands back to heart center and to the other side. Hook the left elbow over the right knee. Twisted prayer. Fly the arms. Bend the elbow. Pull the shoulder back. Back to center. Forward fold. Half way lift - like your balancing an empty teapot on your back. Rise up to mountain. Deep, slow twist to the right. Back up. Deep, slow twist to the left. Back to center. Hands high. Chinese bow. Forward fold. Half way lift. Like you're putting a tea set away. Last vinyasa flow. Plank. Chaturanga. Up dog. Down dog. Right foot high. Bend the right knee. Hip opening. Knee circles one way. Knee circle the other way. Right foot high. Right knee to right elbow and hold it for a breath. And up. Right foot high. Right knee to left elbow and hold it for a breath. And up. Right foot high. And right foot through. Warrior one. Square off to the front of the room with hands high. Challenge yourself in your warrior, deep knee bend. Exalt your warrior. Back to warrior one. Fighting warrior. Warrior two. Like you're between tow panes of glass. Reverse warrior. Keep that deep knee bend. Back to warrior two. Reach forward and down. Side angle. Right knee is bent. Right hand by the right foot. Left hand and gaze are high. Bend the left elbow. Pull the left shoulder back. Reach for a bind. Hand back high. Elbows to ears, square off to the side of the room, deepen the knee bend. Fighting warrior. Warrior two. Like you're riding a surf board. Reverse warrior. High five the back wall. Straighten the knee. Come to a tee. Gaze over the right hand. Tilt the right side down. Triangle. Right knee is straight. Right hand by the right foot. Left hand and gaze are high. Bring both to the right foot. Hop the left foot up to meet the right. Forward fold. Step the right foot back and bring both hands to the left foot. Triangle. Reverse triangle. High five the back wall. Come to a tee and bend the left knee. Warrior two. Like you're between two pains of glass. Reach forward and down. Side angle. Bend the left elbow. Pull the left shoulder back. Reach for a bind. Hand back high. Elbows to ears. Square off to the side of the room and deepen the knee bend. Fighting warrior. Warrior two. Catch that last wave. Reverse warrior. Keep that deep knee bend. Back to warrior two. Warrior one. Exalt your warrior. Three legged dog. Left foot high. Left knee to right elbow and hold it for a breath. And up. Left foot high. Left knee to left elbow and hold it for a breath. And up. Left foot high. Bend the left knee. Hip opener. Knee circle one way. Knee circle the other way. Left foot high. Down dog. Child's pose. Roll over to a seat on the mat with knees bent and feet on the floor. Boat pose. Full expression. Hands behind the head or neck. Feet and head inches off of the mat. Teeter-totter back and forth. Work your abdominal extremities then lower down for a wall to wall stretch. Wiggle your hips back and forth, side to side. Walk your feet up and bring your hands to your knees. Pull your knees towards your armpits and rock a bit back and forth or side to side. Let the left leg fall long onto the mat and pull your right knee in tight to your chest for wind removing. Left hand guides the right knee half way out and over to the left. Right hand and gaze are to the right. Supine twist. Right shoulder is towards the mat. Left hand gently draws the right knee closer to the chest. If your spine is very flexible, straighten the knee, arms to a tee. Left foot and shoulder to the mat. Starfish. Bend your left knee and bring your left foot to the mat, bring your right foot next to your left. Pull your knees into your armpits and rock a bit, then let the right leg fall long onto the mat and pull your left knee in tight to your chest for wind removing. Right hand guides the left knee half way out and over to the right. Left hand and gaze are to the left. Supine twist. Left shoulder is towards the mat. Right hand gently draws the right knee closer to the chest. If your spine is very flexible, straighten the knee, arms to a tee. Right foot and shoulder to the mat. Starfish. Bend your right knee and bring your right foot to the mat, bring your left foot next to your right. Hands pull the knees to the chest so that you can find happy baby. Legs up the wall. Knees back to the chest. Forehead to the knees. Make yourself small. A tight little ball. Squeeze, squeeze, squeeze, then let it all go to your final position. Savasana. Go splat on the mat. Everything flat. Walk you feet out as far as they'll go. Palms up so you can make your arms longer. Wiggle your hips and shoulders. [Elapsed time 1:07:03]
[James Pivetti - Nuvole Bianche] [5:14] [Recover with 10+ second breaths] Now relax your hips and shoulders. Relax your arms and legs. Relax your back and neck. Relax your forehead and tongue. [Long pause.] Feel the pulse in your fingers and toes, from your strong heart beat...and active synapses...that generate fields and waves...which carry your spirit outward. Let the phosphenes on your eyelids imagine a wonderful place and sen your spirit there. Activate your senses in your dream walk. Commune with your fellow spirits. [Hello Dad, hello Phil, hello Kobe, hello Billy.] [Longer pause.] We are all children of the light, each unique in our reflection...and absorption...in the visible spectrum...and all...radiating extra-spectrally. [Brief pause.] Find the light that is your spirit. Call your spirit back to your body. Feel the heat rise in your torso and forehead. Feel a tingle in your fingers and toes. Bring life back to the body. Wiggle your fingers and toes, circle your ankles and wrists one way, then the other way. Give your self one more wall to wall stretch, wiggle your hips back and forth, side to side, and then rise up on your favorite side to a comfortable seat. Bring your hands high overhead for a deep breath, then root your palms for "lum". [Let each om rise up through the crown of your head.] Cup your hands at the sacrum for "vum". Breathe in gold with your hands at the solar plexus with "ram". Bring joy to the heart with "yum". Hands to choir position for "hum". Tuck the thumbs and bring the hands to the third eye for "shum". Sweep the hands high overhead during the seventh "om". Hands to heart. Heart to hands. May we live life with compassion. [Hands to lips.] May we speak truth and kindness. [Hands to third eye.] May we see beauty in all things. [As we bow forward...] From my heart to yours, Namaste. [Elapsed time 1:12:17]
[David Solis - Apologize] [3:30] [Walk out or over-run music] [Option after yoga to work out fascia (especially planter fascia) with a softball, hardball or lacrosse ball.] [If the dog didn't bark during the close of yoga, give her a treat.] [Elapsed time 1:15:47]