16:50 All 17:02 right. Oh, yeah. We got a mic. We got a 17:04 mic. Look at this family reunion, 17:06 everybody. Look at the family reunion. 17:08 Um, I want to remind you, by the way, 17:10 that we're live streaming this. 17:12 Everyone's cool with that? 17:14 >> Yeah. Okay, cool. Amazing. [music] 17:16 Because not much we can do about it now. 17:18 [laughter] 17:21 You know, however else in the world you 17:22 have to sign forms anyway. Um, this is 17:24 the way we do in Bali. Once you're 17:26 already in, you're like, "Oh, just by 17:27 the way." All right. Um, 17:30 welcome everybody. I know most of you, 17:32 but my name is Ian, and I spent many 17:35 years living on Bali, and it was super 17:37 important for me to spend my birthday 17:39 here with all of you. So, here we are. 17:42 Um, yay. Happy birthday. Happy rebirth. 17:47 Um, 17:48 and even if it's not your birthday, 17:51 that's the great thing about yoga is 17:53 that every breath, every day, every 17:55 practice is a chance to be reborn, 17:58 recreated. All right. So, um, let's let 18:02 me tell you about the plan. First of 18:05 all, I want to thank you for being 18:06 brave. Um, Rendy, this is my partner 18:10 Rendy, and she said, "If I had a dollar 18:13 for every time, even at like two o'clock 18:15 in the morning, she's like, "A threeh 18:16 hour yoga practice." 18:19 [laughter] 18:20 Um, but it's going to pass quickly. If 18:22 if I did have a dollar, every time she 18:23 said that, I'd probably have about $32 18:25 by now. Um, [laughter] 18:29 so, um, thank you for coming out. Um, 18:32 it's the really what I love doing is 18:33 doing nice deep practices. And 18:37 I don't know, let me just let me just 18:39 get right into it. And that is I've been 18:41 doing yoga a long long time since 1987. 18:45 And 18:47 I don't know, I feel that tell me if you 18:48 agree, but I feel like yoga is getting a 18:50 little bit diluted. Yoga light. um so 18:54 many people not I think what happened 18:57 with yoga has got so popular for so long 18:59 that people would just go no matter what 19:02 and what's cool now is as yoga becomes 19:04 less popular just on that downwave and 19:07 fitness becomes more popular is that we 19:09 really got to clean up our act and I'm 19:11 just doubling down on good hard 19:15 disciplined yoga 19:18 and hope you're into that too cuz that's 19:20 what we're doing okay so high five the 19:22 deal high five the people around you. 19:24 Seal the deal. Randy, you got to move 19:25 over one. You're too far in your own 19:26 little world. Move over one more, Randy. 19:28 Are you okay? Okay. All right. 19:33 Um, so we had a conversation this 19:35 morning about tapus. The name of this 19:37 practice is called tapus and dishi. I'm 19:40 going to take about let's see 10 minutes 19:42 of your time talk about tapus. Talk 19:45 about the yoga sutras. And we're not 19:47 just going to do asa the whole time I 19:49 want to do like a lot of breathing and I 19:51 want to do the meditation like all the 19:53 beautiful things. So dharma talk 19:56 this mic is always feeling short for me 19:58 do that uh dharma talk meditation 20:02 breathing prraiyama and uh movement asa 20:06 okay tapus and dishi super important I'm 20:10 going to frame this in the yoga sutras 20:12 which I know many of you have at least 20:14 explored superficially I read a whole 20:17 book about the yoga sutras and 20:20 the purpose of the yoga sutras 20:23 ultimately 20:24 is 20:26 discipline. Actually, not discipline, 20:27 it's focus, right? And Renie and I had a 20:30 conversation on the way up here about 20:32 just how unfocused we are becoming as a 20:35 culture. Um, mostly because of this. 20:40 Um and that's why I feel that the 20:44 actually my original when I I I spent 20:46 two years during the pandemic when I was 20:47 here in Bali living here writing a book 20:49 on the yoga sutras and my original title 20:53 was the yoga sutras um unpacking the 20:55 world's first how-to meditation manual 20:58 and over time I changed the title to 21:01 still because you want to still mind 21:03 through yoga but it's actually still 21:05 relevant in fact actually what they 21:07 wrote 2500 years ago is actually way 21:10 more relevant now because if the object 21:13 of the yoga sutras is a focused mind, 21:16 tell me if you agree, but we are getting 21:18 less and less focused with so much 21:20 digital information coming at us all the 21:22 time. What Randy was talking about on 21:25 the way up here is like even video games 21:26 when we were young, like even if you 21:28 want to solve them, you had to wait a 21:30 month for the magazine to come out, 21:32 right? And now you get all that 21:33 information all the time with all the 21:35 ads. We're just being pulled so many 21:36 different directions. 21:39 So I honestly believe that you get a 21:41 beautiful two for one because as we do 21:43 more challenging 21:45 asa which is the goal today then not 21:49 only is that challenge good for your 21:52 body but you actually get this beautiful 21:54 sense of focus like basically when I see 21:57 people at the gym watching CNN that's 21:59 like the opposite or like on their 22:01 phones on the treadmill you know I'm 22:03 like okay that's the opposite of what 22:05 we're doing today. Um 22:09 does anyone know what it says in the 22:11 yoga sutras about tapus? Tapus means 22:14 discipline. If you don't know actually 22:15 comes from the word heat. So heat is 22:17 what makes things transform. And it 22:20 basically says in what is it chapter 2 22:23 verse 43 I think that through tapus all 22:28 impurities are burned off. 22:31 Um so that we have a perfect body and 22:35 mind. By perfect body and mind they mean 22:37 focus. The impurities mean all the 22:40 things that keep us scattered. So um 22:43 basically it's just that without 22:45 discipline you are not going to have 22:47 focus. So that's the name of this 22:48 practice is tapis and dishi. That's what 22:51 we're doing. And just to kind of drill 22:53 into discipline a little bit more 22:58 just think about why you need discipline 23:00 in your life. I mean obviously we need a 23:03 bit of go with the flow but too much go 23:04 with the flow I don't know my friend my 23:07 old teacher David Swinson wrote a book 23:10 uh his ashtanga book is called only dead 23:12 fish go with the flow right something to 23:15 think about um that you need to be an 23:19 alive fish to actually fight the current 23:21 and find discipline and what I was 23:23 thinking about on the way up here about 23:25 discipline is that 23:29 it's easy to do anything when you're 23:30 inspired 23:32 It's hard as [ __ ] when you aren't right. 23:35 And that's the cool thing about 23:36 discipline is like I am just going to 23:39 show up on my mat even on the days when 23:41 I'm injured, even on the days when I 23:43 don't feel like it. And that's really a 23:45 quality I think what we're losing in our 23:47 modern culture as we get to choose what 23:50 we do whenever we want to do it. And 23:54 who can tell me where tapas fits into 23:56 the yoga sutras? Anyone studied enough 23:58 to know this? It's the one of the 24:01 nyamas. Okay. So, basically yoga sutra 24:04 is about how to meditate. And we're 24:05 going to end with a beautiful 24:06 meditation. So, make sure you have a 24:07 cushion. Even people watching, make sure 24:09 you have a cushion um for the end 24:11 because we will end with meditation. But 24:14 the yoga sutra is about how to meditate. 24:16 But the but what I realized 24:19 about the yoga sutras having written the 24:21 book is that we talk about the eight 24:23 limb path of yoga meaning that there's 24:26 eight steps to yoga. But what I realized 24:29 is that the first limbs which are yama 24:33 and nam are all things you do before you 24:35 get on your yoga mat or your meditation 24:37 cushion. And basically what you need to 24:40 do as a yogi is to sign up and make a 24:43 commitment to yamas which is how I'm 24:46 going to treat others in the world. I 24:48 won't go into it but nyamas are things 24:50 you're going to do to change your own 24:52 mind and your attitude. And then once 24:55 you get those straight then you can sit 24:57 there and meditate. right or do yoga and 25:00 so the basically 25:02 what I realized is that niyamas 25:06 are important and tapas is an important 25:09 nyama because if you don't have 25:10 discipline the whole yoga path will 25:14 never happen in fact what a teacher of 25:17 mine Joseph Campbell said is when you're 25:19 on the path of yoga you have to be as 25:22 committed to it as a person with their 25:24 hair on fire would want to jump into a 25:26 puddle Right? So you have to be that 25:28 committed to it. So um we basically what 25:31 I'm saying to sum it all up is what I 25:34 already said is that we are going to do 25:36 nice hard yoga 25:39 and that will be our focus. Okay. So 25:42 again two for one. So that's I I won't 25:45 talk to you anymore about what tapus is 25:46 about. Um you'll feel it. We're going to 25:49 focus our minds and in that process when 25:53 you can actually focus your mind then 25:55 what the yogis taught us. A lot of 25:57 people think samadhi means bliss. But 26:00 that's not true. Samadhi means focus. 26:03 But when you get a focused mind, you 26:05 will find that there is a bliss to it. 26:08 You will be able to be connected to 26:09 something much deeper. So without 26:12 further ado, give somebody one more time 26:14 a good luck high five. Spread your good 26:16 vibes around. 26:19 Let's just one more time. 26:23 Make this feel. This cord is a little 26:25 bit short. Okay. Um, and we are going to 26:28 do some breathing to start off with. 10 26:31 minutes. 26:32 Um, 26:35 speaking of discipline, 26:37 focus, I look like a go with a flow guy. 26:43 Uh, without even looking at my watch, I 26:46 always write down these times on my 26:47 hand. 9:20. Ian, grab the cane. Cut 26:51 yourself off. Any lecture? Start moving. 26:53 Start breathing. So, it's exactly 9:20. 26:56 Actually, it's 9:18. I'm early. Whoa. 26:57 Okay. So, cross your legs, 27:00 become comfortable, 27:03 and find your sitbones sinking down. 27:05 Crown rising up. And we will start with 27:08 old school yoga called focus meditation 27:12 breathing. 27:22 So concept called duo means that the 27:24 crown rises up one way. 27:30 Uh concept also called duo means that we 27:33 are sinking the hips down in opposition. 27:37 So when you breathe in reach up through 27:40 the crown. 27:44 When you breathe out allow the hips to 27:46 sink. 27:50 Now find that opposition. Crown rising, 27:54 shoulders broadening. 27:56 Go slow. Breathe in. 27:59 And as you breathe out, the hips sink 28:01 down and find this vertical column of 28:03 light through the whole central channel, 28:05 tailbone to crown. 28:07 I'm just going to leave you there to 28:09 focus your own mind using your breath. 28:16 Breathing out. 28:22 Few more rounds. Slow breath in. 28:29 Slow breath out. 28:32 Now, there's no music on on purpose. And 28:34 there's actually great that there's 28:35 music downstairs because you have to 28:36 work extra hard. Go. Focus your mind. 28:44 Breathe out. Control your senses. uh 28:46 which they call in yoga prachihara. 28:50 Do two more. 28:57 Now we're about to do a breathing 28:59 technique I don't do very often but it's 29:00 called kabalabati and we will do a 29:03 breath hold and this is meant to wake 29:05 you up. Okay? It will produce more 29:07 adrenaline in your body. 29:10 So just follow me. Breathe out by 29:14 pulling your belly in towards the spine. 29:17 Once we do a few kabalabati like this, 29:20 we're going to speed up. Then you take a 29:22 breath in, 29:25 take a breath out at the end, and then 29:27 we'll hold the breath for about 30 29:29 seconds. Okay? You'll see. Breathe in. 29:32 Here we go. 29:49 Keep doing that. Now, you're not just 29:51 breathing out through your nose. You're 29:52 pulling your belly button in hard toward 29:55 your spine. 30:05 [snorts] 30:07 Keep going. We'll do it for about 25 30:09 more seconds. You're going to blow off a 30:10 lot of CO2, which might make you feel a 30:12 little dizzy. Okay, don't panic. 30:20 Now, lean forward and do that double 30:23 time. 30:30 We're going to move towards a breath 30:31 hold. 30:33 Okay, breathe in. Rock back. Not only 30:36 that, we're trying to make a vacuum in 30:38 the belly. Breathe out. Come forward. 30:40 [sighs] 30:43 Now breathe in pulling the belly in and 30:45 up towards the spine called udion bund. 30:48 Relax your throat. Pause the breath. 30:50 Hold it for 30 seconds. If you have to 30:52 stop early and do an exhale, go ahead. 30:54 But otherwise, go for it. 31:03 Okay, 15 more seconds. Long spine, 31:06 focused mind. 31:15 Breathe out. [sighs and gasps] 31:17 Rock forward. Take one normal breath. 31:23 And exhale. We're going to do another 31:24 round. Go. 31:29 Follow me. 31:32 [laughter] 31:33 Not too fast. 31:35 really got to that pull in. [laughter] 31:46 As a side physiologic physiologic 31:49 benefit here, you're getting really good 31:50 control of the frenic nerve which 31:53 controls your diaphragm. 32:05 >> [snorts] 32:09 >> 15 more seconds. Go. Don't stop. Stay 32:11 disciplined. 32:15 [snorts] Now rock forward for 20 32:17 seconds. Faster. 32:19 [panting] 32:23 Keep doing that. We'll try our next 32:24 breath hold for 45 seconds. Again, if 32:26 you got to stop holding your breath at 32:28 any point, just do it. Go ahead and 32:31 breathe out. Just keep going fast. 32:34 Now, rock back. Breathe in. 32:38 Rock forward. Breathe out. 32:43 Now, breathe in. Follow this ancient 32:45 prescription. Udura bha. Belly button 32:47 pulls in towards the spine. Do jadara 32:50 jadara. Bring your chin forward [music] 32:53 and down. So you're trying to hold 32:54 energy in your spine is the sensation 32:57 they prescribe. 32:59 Now relax your third eye. We have 30 33:02 more seconds. Again, if you need to 33:04 breathe out any time, go for it. 33:05 Otherwise, do your best. Hold. 33:19 And breathe [music] out. 33:25 Now let your spine elongate. Take a few 33:27 more breaths and [music] just feel the 33:29 clear state of mind that that ancient 33:31 breathing exercise allows us to feel. 33:36 Part of the physiologic reason is 33:38 because you blew off so much CO2. You 33:40 actually became alkaline. So your body 33:42 is working really hard right now to 33:43 bring more parasympathetic tone to 33:46 restore your nervous system. 33:50 Homeostasis setting in. So you feel more 33:52 calm. 33:58 There's one more thing about the breath 34:00 holds. When you read the yoga sutras, 34:02 that was a really important thing 34:04 because they wanted a totally still 34:05 mind, totally still experience. And when 34:07 you hold the breath, nothing moves. 34:12 So let's do one more on that note. We'll 34:16 try one [music] minute. Again, that's 34:18 going to be way too long for a lot of 34:19 us. So, I want you to feel when it's 34:21 time to tap out, just bring breathe 34:22 normally. Breathe in, rock back. 34:28 Breathe out, rock forward. 34:33 Inhale, come on up. 34:38 Pause your breath. Relax your throat. 34:40 You can always breathe normally at your 34:42 own, but otherwise, try and stay here. 34:46 I'll time it. You have 40 more seconds. 34:53 You will find if you actually allow your 34:55 throat to stay softer, you will be able 34:57 to pause that breath longer. And notice 34:59 I'm not saying hold the breath. I'm just 35:01 saying pause. Don't hold it too tightly 35:03 down your throat. 35:15 10 more seconds. 9 8 7 6 5 4 3 2 one. 35:28 Amazing discipline. Breathe out. 35:34 And one more chance just to tune [music] 35:36 into the space inside of deep peace that 35:39 the yogis wanted us to feel. Because 35:41 even though we're going to do the hard 35:43 work, it is ultimately meant [music] to 35:46 help us uncover this place of deep 35:48 bliss. Either psychologically 35:51 or spiritually, there's something deep 35:53 and peaceful and calm inside of us. 36:01 Okay, everybody breathe in. 36:05 Breathe old emotions, some scar out of 36:08 your body. 36:12 and remove your cushions. Time to move 36:15 into meditation asa. Spread your 36:18 fingertips out. You can get rid of your 36:20 pillow. We'll come up into a 36:21 downward-facing dog shape. 36:25 So, breathe in. Game on. 36:31 Breathe out. Open your mouth. So, I told 36:33 you we're going to do a deep practice, 36:34 but we're starting slow. 36:37 Now, many people in this room, this is 36:38 literally their 20 36:41 20,000th 36:43 downward dog, 36:45 okay? Not a new pose, but downward dog 36:49 is never the same river twice. 36:52 So, really just feel the elegance of 36:54 this pose. I want you to feel your hands 36:56 pressing one way and feel where your 36:58 shoulder joints are. 37:01 Feel where your shoulder blades are. 37:03 Push all those away from your nipples. 37:07 Push your hands, push your shoulder 37:08 blades away from the nipple line. Now 37:11 everything below your nipples, below 37:13 your belly button. Pull it back. 37:16 Make your spine longer. Feel your 37:18 stretching and elastic along the vector 37:20 of duo line two from your hands to your 37:23 sitbones. Breathe in. 37:27 Lengthen your spine even more as you 37:29 breathe out. Now, if you really stay 37:31 focused on what's going on, you can 37:33 start to grow millimeter by millimeter 37:36 taller. You thought you're at your fully 37:37 extended place, but keep growing longer. 37:39 Breathe in. 37:42 Breathe out. [sighs] 37:46 One more. Breathe in 37:49 and breath out. Let it go. [sighs] 37:53 Now, here comes a pattern. Come into a 37:55 plank position. Shoulders over the 37:57 hands. 37:58 Okay. To make it harder, 38:01 come forward so your shoulders go past 38:03 your fingertips. Now, what I want you to 38:06 do is to push the floor away and broaden 38:10 your shoulder blades wide. Now, keep 38:12 your arms straight. Pull your thighs up 38:15 and back. Belly stays pulled in 38:18 slightly. Torso stays in a plank 38:21 position, but you bring your shoulder 38:24 blades together in the back. Breathe 38:26 out. 38:28 Now protract the shoulder blades. Spread 38:31 them wide. Dome your back. Breathe. 38:34 Press up. The scapula controls 38:36 everything. Inhale. Pinch your shoulder 38:38 blades together in the back. 38:42 Exhale. Push up and away. Arms stay 38:44 straight. You're not going to 38:45 chaturanga. Inhale. Shoulder blades 38:48 together in the back. 38:51 Exhale. Serrus anterior kick on to 38:53 spread your shoulder blades wide. 38:56 One more. Inhale. 38:58 and exhale back. We go downward dog. 39:02 Breathe in. 39:05 Breathe out. [sighs] 39:08 Put your knees on the floor. Keep the 39:09 hands where they are. Breathe in 39:12 and come into anahhatasana. Pressing 39:14 your chest towards your feet. Don't 39:17 park. 39:18 >> Bend your elbows. Keep them wide. Come 39:21 slowly under a bar. Forward into cobra 39:24 pose. Forward into cobra pose. Arms 39:27 straight. Breathe in. 39:30 >> Press back into a downward-facing dog 39:32 shape as you breathe out. 39:36 Now come into a plank position. 39:37 Shoulders over the hands. 39:40 Bring your chest all the way down to the 39:42 floor. So you feel your chest touching 39:44 it. Now come up into plank. Breathe in 39:49 and downward dog. Press back. 39:52 Plank. Inhale. 39:55 knees to the floor. Anahatasana. Breathe 39:58 out. Now come up into a camel 40:01 preparation. Reach your arms up like 40:04 this. Cactus your arms. 40:07 As you exhale, press the arms straight. 40:09 Breathe out. 40:13 Inhale slowly. Hands come to the floor. 40:17 Exhale on a hatasana. Reach your hands 40:19 as far forward as you can. Repeat the 40:21 cycle. Fluid spine, serpentine style. 40:24 Come forward into cobra. Breathe in. 40:29 Exhale. Up and back. We go into 40:31 downward-facing dog. [music] 40:34 Rock forward into a plank. Remember 40:35 those shoulder blades are broad. 40:38 Lower down. Hover your chest. This time 40:40 half an inch off the floor. All the way 40:42 as low as you can. Plank. Inhale. 40:46 Downward dog. Press back. 40:49 Rock through into a plank. So, every 40:51 time we move, we breathe. Exhale. 40:54 Anahatasana. Knees come down onto the 40:56 floor. 40:58 Inhale. Reach your arms up. Camel 41:00 preparation. Exhale. Cactus your arms. 41:04 Lift your chest. 41:06 Inhale. Reach up. Your feet are active. 41:09 Exhale. Anoha. Reach your hands out in 41:12 front of you. We repeat. 41:14 Inhale. Move forward and up into your 41:17 cobra. Breathe in. 41:20 >> Exhale. Press back into downward-facing 41:22 dog. Breathe out. [music] 41:25 Inhale. Plank position. 41:28 Exhale. Go lower than you would for a 41:30 normal chaturanga. Half an inch from the 41:32 floor. Inhale. Plank. 41:36 Exhale. Downward dog. 41:39 Last cycle. Breathe in. 41:43 Knees to the floor. On ahata. Breathe 41:45 out. Now the tops of the feet are 41:47 pressing. Inhale. Reach up on your 41:50 knees. Stand up. [music] Exhale. Cactus 41:52 your arms. Engage your erector muscles 41:54 in the back. Inhale. Arms up and back. 41:59 Exhale. Child's pose. Anahhatasana. 42:04 Now from here come up slowly into a 42:06 downward-facing dog shape. New pattern. 42:09 Breathe in. 42:12 Breathe out. 42:14 Now, when you come into plank position, 42:16 bring your chin into your chest and 42:18 ripple the spine as you come into your 42:20 plank. Make it fluid. 42:23 Now, lower down into a low push-up, but 42:25 go lower. Hover. Hover. Hover. Plank. 42:30 Inhale. 42:32 Now, when you breathe out, come into 42:33 what I call crouching tiger. Knees one 42:35 inch from the floor. It's like a 42:36 downward dog. Let's see. That's it. 42:38 Cover your knees. Now, notice how you're 42:40 using the serratus interior. Again, I'm 42:42 really working on that muscle this 42:43 morning. Now, come through into an 42:45 upward dog, but stay in your toe 42:46 mountains. Breathe in. 42:50 Exhale. Press back. Downward dog. 42:52 Breathe out. 42:54 Inhale. Long spine. Breathe in. Plank. 42:58 Exhale. Low. Low push-up. Chest to the 43:00 floor. Feet your nipples touch. Plank. 43:03 Inhale. Crouching tiger. Breathe out. 43:08 >> Inhale. Upward dog. Staying on your toe 43:10 mounds. 43:12 Exhale. Anahatasana. Forehead to the 43:15 floor. 43:16 >> Lift your right leg up. Breathe in. 43:19 >> Step your right foot to the outside of 43:21 the right hand. Breathe out. 43:24 Reach right arm up for one breath only. 43:28 Bring your right hand down. Step back 43:30 and lift up into one leg. Downward dog. 43:32 Right leg high. 43:34 Inhale. Come into a plank. Right leg up. 43:38 Lower down in chaturanga. Now land your 43:40 right foot. 43:42 Plank. Inhale. 43:44 Press back. Downward dog. 43:47 Lift your left leg up. 43:50 Step your left foot. 43:53 Inhale. Turn towards the left. Reach up. 43:57 Exhale. Downward dog. Left leg goes up 43:59 towards the sky. 44:02 Inhale. Plank. Left leg high. Now land 44:06 your left foot. Lower down. We're going 44:08 to put it all together. Plank. Inhale. 44:11 Crouching tiger. Bend your knees. Press 44:13 back. Inhale. Upward dog. Staying on 44:16 your toe mounds. 44:18 Exhale. Downward dog. Press back. Right 44:22 leg high. Breathe in. Step your right 44:25 foot. And breathe out. 44:28 Right arm up. Breathe in. 44:31 Right leg high. One leg dog. Breathe 44:33 out. 44:35 Inhale. Plank. Keep your right leg as 44:37 high as you can. Lower down. Now land 44:40 your right foot. Plank. Inhale. 44:44 Crouching tiger. Press back. 44:48 Inhale up over the toes. Breathe in. 44:50 Upward dog. 44:52 Press back. Downward dog. Left leg lift. 44:55 Breathe in. 44:57 Exhale. Step. Breathe out. 45:00 Inhale. Reach up. 45:03 Left leg high. Breathe out. One leg dog, 45:07 high plank. Breathe in. 45:10 Lower down. Now land your left foot. 45:13 Plank. Inhale. 45:15 Crouching tiger. Last round. Forehead to 45:17 the floor. Inhale. Stay in your toe 45:20 mounds. Upward dog. 45:23 Exhale. Come into anahhata. Downward 45:25 dog. Stay here and breathe. Press your 45:27 armpits towards your feet. Lift your 45:29 tailbone high. Take advantage of some of 45:31 that extra blood coming into your 45:33 muscles. So you got more water now in 45:35 your muscles to get more flexible. 45:37 Breathe in. 45:40 Breathe out. [sighs] 45:43 >> Really press your chest towards your 45:44 feet. Arch your back. Straighten your 45:45 arms. Breathe in. 45:48 Breathe out. Let it go. 45:51 Lift your right leg straight upwards 45:53 towards the sky. 45:55 And step your right foot forward into a 45:58 lunge. 46:00 Now from here, slowly inhale. Drop your 46:02 left knee one inch from the floor and 46:05 reach your arms up high. That's it. 46:07 Let's see. Keep pushing your left hip 46:09 forward. Looks amazing towards that left 46:11 front of the mat. 46:13 >> As you breathe out, come into standing. 46:16 Hands over the heart. 46:18 Now inhale. Hover your left knee one 46:20 inch from the floor. 46:23 Exhale. So you're stretching the left 46:25 leg but through an ex eentric 46:27 contraction. Inhale. Go. Chest forward 46:30 and up. 46:32 Exhale. Open your mouth. 46:35 >> Inhale. Drop your left knee down. Right 46:38 hand, left wrist. Pull up. 46:41 >> Pull up. Now press your chest forward 46:43 towards the front left corner of the 46:45 mat. Now we're going to get into the 46:47 soaz muscle. So start to do a side bend 46:50 towards the right. So use your right 46:53 hand on the left wrist to pull up. 46:55 [music and singing] 46:56 >> Now lean forward more. 47:00 Now you can reach your right arm back. 47:03 [music] 47:04 >> Open towards your left thigh. 47:09 >> Now bring your left hand down [music] to 47:10 the inside of the left foot. Straighten 47:13 your right leg. Right arm goes upwards 47:15 towards the sky. Breathe in. [music] 47:18 [singing] 47:19 >> Breathe out. 47:23 >> One more big breath. 47:26 >> Open your mouth. 47:29 >> One more round. 47:31 Okay, we're going to stick with our side 47:32 body. Lateral side body opening. Look 47:34 where your right little toe is. Land the 47:37 little toe of or the left knee to the 47:39 outside of the right little toe. 47:41 Armatiendrassana. Have a seat. We're 47:44 still early in practice. So, just hug 47:46 your knee in. Draw your right hip back. 47:49 Elongate up through the crown. Breathe 47:51 in. 47:54 Breathe out. [music] 47:57 Inhale into your right side hip. 48:03 >> Exhale. 48:06 >> One more time. Open [music] up your 48:07 body. 48:10 >> Open your mouth. 48:12 >> Now [music] 48:13 take your hands over to the left. Both 48:16 hands to the left. Right hand [music] 48:18 forward. Left hand off to the left. 48:21 Lean. Lift your left hip up and step 48:24 your left foot back far in a lunge. Now 48:27 take both hands over to the left as low 48:30 as your hips can go. [music] Breathe 48:32 into your right hip. You can rock 48:34 around. Breathe in. 48:37 [music] Breathe out. 48:40 Take a breath in. 48:43 Take a breath out. Hands [music] over to 48:45 the left. One more breath in. 48:48 Exhale. Stick your tongue out. Now face 48:51 the left side of your mat. Parallel feet 48:53 [music] proarita panasana. 48:56 Fold forward. Stretch. Have your knees 48:59 bent if you're not quite so open yet. 49:00 [music] 49:03 Now stay focused but be smart. Use your 49:07 breath as the intermediary between your 49:09 muscles and your [music] brain, your 49:11 nervous system 49:14 >> to unwind the tightness. Breathe out. 49:19 >> Inhale in. 49:22 Exhale. You can take your hands on your 49:23 ankles. Don't over stretch yet. Just 49:25 still stay [music] warmed up. Warming 49:27 up. Breathe in. 49:30 >> Breathe out. Now, I'm just going to tell 49:32 you we're going to go macasa. Okay. So, 49:35 just follow along. It's going to be a 49:38 little funky. It's like good sex. You 49:40 just keep spinning around everywhere. 49:41 Where am I facing? I don't know, but it 49:42 just feels good. All right. So, spin on 49:44 your heels towards the front of your 49:46 mat. Keep going. and bring your left 49:48 knee to the floor. So now you're facing 49:51 the right side of your mat. The right 49:53 knee is now on top of the left. So stack 49:55 your knees facing over there towards the 49:57 right side. Bring your knees closer to 50:00 the midline. Breathe in. Lift your left 50:02 arm up. Spread your toes and bring your 50:04 left elbow around the right knee. 50:07 Now lean forward. Breathe into your 50:10 right hip. Breathe in. 50:13 We're still just warming up. Breathe 50:14 out. 50:17 Inhale. Push your knee left right knee 50:19 to the left. 50:21 Breathe out. Lean more forward as your 50:23 body unwinds the tightness. 50:26 >> Breathe in again 50:30 >> and outward breath. 50:33 Now [music] we're going back to 50:35 crossarita pose. So come up onto the 50:38 right heel. Turn both feet towards the 50:40 left. Take a breath in. 50:43 Fold [music] forward. Hold on to your 50:45 ankle joints and stretch. Inhale. 50:50 Exhale. [music] 50:52 Now turn toward the back of your mat. 50:56 Slowly we repeat. [music] 50:59 Drop your right knee facing the back. 51:01 One inch from the floor. Facing the 51:03 back. Facing the back. Reach your arms 51:06 up. [music] Hover your right knee one 51:07 inch from the floor. You got this. Yeah. 51:08 And look around. So people look around. 51:09 Yeah. Or see you there. Right knee down. 51:11 Arch back a little bit more. Breathe in. 51:14 That's it. Now breathe out. Straighten 51:16 your left leg and bring your hands over 51:18 your heart. 51:20 Inhale. Two more times. Drop your right 51:21 knee down. Arch back. 51:25 Exhale. Open your mouth. Standing. 51:28 One more time. Breathe in. 51:32 Exhale. Straighten your left leg. Now 51:36 full. Inhale. Reach up. Reach right arm 51:39 high. Drop your right knee down. So here 51:41 we are reaching and breathing. Left 51:43 hand, right wrist. Breathe and open. 51:49 Okay. Stretch open this low lunge. Do a 51:52 side bend to the left. 51:55 Now keep breathing [music] in. 51:57 Anjaniasa. Breathe out. Open your mouth. 52:00 Sink your hips down and forward. So your 52:02 left knee passes the left toe. Another 52:04 breath in. 52:06 >> Now keep your left hand reaching for the 52:08 right thigh or just keep holding your 52:10 wrist, whatever feels better. 52:13 Now reach your right arm forward. Keep 52:15 your right heel up and revolve right 52:17 hand to the out or to the inside of your 52:19 left foot. 52:21 >> Lift your left arm upwards towards the 52:24 sky. Variation of revolve triangle. And 52:26 you got to get your mind into your 52:29 muscle. So you can feel that the 52:31 sarcimeirs [music] are extending like 52:33 little pirate telescopes microscopically 52:36 inside the muscle unit. Breathe in. 52:40 Guide it with your breath. Breathe out. 52:42 [sighs] 52:44 [music] 52:44 >> Another breath in. 52:48 >> Big exhalation. Let something go. 52:51 >> One more breath. 52:53 >> And as you breathe out, bring both feet 52:56 parallel to each other facing this time 52:58 the right side of your mat. Breathe 53:00 [music] in. 53:02 Fold forward. This one interlace the 53:03 hands behind you. Bring the arms up over 53:06 top of the body and pull the upper uh 53:09 thumbs and your pinky fingers away from 53:12 your chest. Breathe in. Make space. 53:17 Unglue 53:19 the shoulders. 53:21 Unglue so they're so tightly [music] 53:23 pulled in towards the shoulder socket. 53:25 Just make more space there with your 53:27 breath, with your mind. 53:31 >> Slowly from here, come [music] back into 53:33 a lunge. facing the front 53:37 >> and bring the right knee to the little 53:38 toe of the left foot. [music] Sink down 53:42 nice and slow. 53:44 >> Hug your knee in. Cradle it and [music] 53:47 turn over towards the left. Get tall. 53:50 Breathe in. 53:53 Breathe out. So the left [music] knee's 53:55 up. Another breath in. 54:00 Pull back and away. Breathe [music] out. 54:03 Two more breaths in. 54:08 >> Open your mouth. Breathe into your left 54:10 hip. One more time. 54:13 >> Exhale deep. 54:15 >> Now bring your hands over to the right. 54:18 Step your [music] right foot back and 54:20 come into this low Spider-Man lunge 54:22 again. Rocking your hips around. Now 54:25 drive off your right foot. Get your left 54:27 hip as low as possible. Pull the back of 54:30 the right thigh bone up. Breathe in. 54:34 Walk your hands an inch or two more over 54:35 to the right, but push your hips left. 54:37 [music] 54:39 >> Parallel feet. Proarita. One more time. 54:42 Breathe in facing the long side of your 54:44 mat and fold forward. Stretch it out. 54:48 >> Another breath in. 54:52 >> Another breath out. 54:55 >> One more time. 55:00 Now rotate slowly [music] on your right 55:02 heel. Turn. 55:05 Face the long [music] side of your mat. 55:07 We're going to go mukasana. 55:09 Breathe in. 55:12 Yeah. 55:14 Facing the left. Here we go. We're going 55:15 to clean [music] this up. 55:18 Um, slowly from here, we're going to 55:19 switch legs. Actually, I got a little 55:20 too creative and I'm going to do 55:21 something changing. Left leg on top. 55:23 Left leg on top. Breathe in. Bring your 55:26 right elbow on your left knee. Push the 55:28 knee. 55:30 >> So your left knee's on top of the right. 55:32 Lean forward slowly. 55:35 And take a big breath in. 55:38 [music] 55:38 >> Take a big breath out. 55:43 >> Long slow deep breath in. 55:47 >> Open your mouth. 55:50 >> One more [music] time. 55:52 >> We're still again warming up. 55:55 Now we're going back to proarita 55:57 position. Turn so you're facing the long 56:00 side of your mat. Breathe in again. So 56:02 facing the right and fold forward. From 56:05 this place, start to walk the heels out 56:07 to the edges for samu konasana. Warming 56:10 up the inner groins. So lateral splits. 56:13 Breathe into it. 56:17 >> Open your mouth. 56:19 [sighs] 56:21 >> Rock the hips a little bit more. Keep 56:23 breathing in. 56:26 And breathe out. Tailbone back. Yes. 56:30 >> Take a long breath in. This is 56:32 beautiful. 56:33 >> I love this length. That's amazing. 56:34 [music] 56:36 Open the mouth, kitty. Yeah. Let it go. 56:37 Stay there. Two more breaths. We're 56:38 going to get long breath into the inner 56:40 groins. 56:43 Open your mouth. 56:46 One more. 56:49 [sighs] Now, heel toe the feet. Closer 56:51 together. Heel toe the feet. Heel toe 56:53 the feet. Now, hands under the 56:57 shoulders. 56:59 I want to see if you can get lift off. 57:01 In fact, just take a quick look. I'm 57:02 going to show you the next mission. 57:04 Here's your hip creases. Here's your 57:06 wrists. Hip creases. Wrists. Come up on 57:09 your tippy toes. And try and lean your 57:11 hip creases uh past your wrists. Now, 57:15 straighten your arms. Push and try and 57:17 float maybe for like this. One 57:19 steamboat, two steamboat, and then down. 57:22 Try. Let me show give you another tip. 57:24 Hang on. Just look one more time. Just 57:26 Just look at me one more second. Don't 57:28 do this with your torso. Do this with 57:31 your torso. 57:33 >> Don't look up and arch your back. Bring 57:36 the chest down and push. Okay. Lean 57:38 forward. 57:41 Try and just float. Engage your arms. 57:43 Pull your thighs up and then bring it 57:46 down. Now turn the left foot forward 57:48 towards the front of your mat 57:51 and step back into a downward-facing 57:53 dog. 57:55 All right, right here. 57:58 >> Drop down to your knees. Give somebody 57:59 beside you a high five. 58:02 Now, 58:04 it was Ry's birthday present to me to be 58:07 able to do a press handstand. So, we're 58:09 going to build up to this slowly. Okay. 58:12 So, we'll move towards I don't expect 58:14 this to happen for most of us today, but 58:16 if I can come up on my tippy toes. 58:19 [music] We're not going to do this yet. 58:20 I don't I want to warm you up more. My 58:22 shoulders, my um [music] hips go past my 58:25 wrists. I come up on the tippy toes. 58:27 Don't get bummed out if you can't do 58:29 this. You probably [music] won't be able 58:30 to, but just stay disciplined. Stay 58:32 focused. Lean. And I lean forward and I 58:35 press up. And I use my thighs to pull 58:38 up. 58:42 And I got to bring my butt towards uh 58:44 [music] the fingertip side and that 58:46 allows me 58:48 to bring the feet down slow. 58:51 Now the drill. The [music] drill. Okay, 58:54 give somebody a high five on that one. 58:56 The drill is going to be this. You're 58:58 going to go to the back of your mat. 59:00 [music] Take a few breaths. Open up your 59:02 hamstrings. Now, you got to get your 59:04 butt, your hip right here. This hip 59:08 joint [music] has to go past your 59:09 wrists. So, lean far enough forward that 59:12 you feel that press the floor and walk 59:14 your feet forward 59:19 and you're like, "Oh, wow. I ran out of 59:20 mat." We got a solution. [music] 59:23 Lean forward and go back. 59:28 Okay, just start with those ones. Okay, 59:30 have fun. I'm gonna watch this. Back of 59:33 your mat to start with. Tippy [music] 59:35 toes. Lean forward. Hip creases past 59:38 your wrists. Pull up. Yeah, that's it. 59:41 It's horribly frustrating, 59:43 but it's good. [music] That's it. Feet 59:45 closer together. And feet closer 59:47 together. Feet close together if you 59:48 can. I know it's hard. Push. Push 59:52 >> up. Yes. [laughter] 59:55 Okay. That's why you need the discipline 59:56 to do hard stuff. Now, if you thought 59:58 going forward was hard, try going back. 1:00:01 I'm watching. Go back. I can't tell you 1:00:04 how many times I've done this in my 1:00:06 life. I can't tell you how many times. 1:00:07 [music] So, don't feel it. You need to 1:00:08 get it first time. You'll get it. Lean. 1:00:11 Okay. 1:00:13 Really get that feeling of leaning. 1:00:15 Leaning past your hips. Now, let's do 1:00:18 one more round. Come on up. There's a 1:00:21 feeling I want you to have in your 1:00:23 thighs. There's a feeling I want you 1:00:24 have. Stand up so you can see. There's a 1:00:26 feeling. So, a lot of you probably 1:00:28 [music] just using your arms, but I want 1:00:29 you to feel in your thighs that you're 1:00:31 pulling up. that you are pulling your 1:00:35 thigh bone [music] 1:00:36 up. Okay? So, if I just do it my arms, 1:00:39 it looks like this. And it's really 1:00:40 hard, but you're using your glutes, 1:00:42 you're using your quadriceps [music] to 1:00:44 pull your thighs up. It's that leaning 1:00:47 forward and pulling up that allows the 1:00:50 feet to come up. Lean, pull up. Lean, 1:00:53 pull up. [music] 1:00:54 Okay, 1:00:56 it's it's more of a leg workout than you 1:00:58 think. It's a summary. Lean. It does 1:01:01 take flexibility. [music] Good. That's 1:01:02 good. Andrew, go up. Happy birthday. 1:01:06 Happy birthday. 1:01:08 Give [music] you a few rounds. Yeah, 1:01:09 Teresa. Pull. Pull. Pull your thighs up. 1:01:11 Lean. That's good. Use the lean. Lean. 1:01:12 Lean. Lean. Yes. Good. Up. [music] Push 1:01:14 the floor more. Push. Push the floor. 1:01:16 Yeah. Good. Let's see. How's it going? 1:01:18 Even with a sore back, [music] you're 1:01:19 doing it. Good. All the way back when 1:01:21 you're ready. Good. Miguel, let's see. 1:01:23 Yeah. All the way back. Oh, yeah. Don't 1:01:26 fake it. [music] Don't fake it. Some 1:01:27 people just went back like six feet with 1:01:29 one jump. [laughter] I'm done. Okay, 1:01:32 keep breathing. Go. 1:01:35 Almost done. I'll do it with you. 1:01:38 >> Keep going. Keep going. Keep going. All 1:01:42 right. Back for your mat. Walk your 1:01:44 hands forward. Downward dog. Breathe in. 1:01:47 You did something hard. You rewired your 1:01:50 brain. Press back. [music] Breathe out. 1:01:52 I love it. Another breath in. 1:01:56 and a big breath out. Lift your right 1:01:58 leg high upwards towards the sky. Bend 1:02:01 your knee and reach your foot over your 1:02:03 head. So you're doing like a scorpion 1:02:04 pose. 1:02:06 Now keeping that shape as you come into 1:02:07 a plank position and lower down into 1:02:10 your chaturanga like that. 1:02:12 Right leg stays towards the head. Come 1:02:14 up into a plank and downward dog. Press 1:02:17 back. Step your right foot forward into 1:02:20 a lunge. 1:02:22 Reach up into a high lunge 1:02:25 and then turn warrior two. 1:02:28 That wouldn't be a birthday practice 1:02:30 with a little superflow movement. Left 1:02:32 hand down, right knee presses out. 1:02:35 Reverse warrior. Take a breath in. 1:02:38 Okay, keep breathing. 1:02:41 Triangle pose. Slowly [music] bring your 1:02:43 right hand down toward the shin. Bump 1:02:46 your right hip back. Pull it back. Reach 1:02:48 out through the crown. [music] 1:02:50 So you want to feel like you're being 1:02:51 pulled forward and back. Head forward, 1:02:54 hips back, especially the right one. 1:02:57 Then go from down to up. Feel like 1:02:59 someone's pulling you up through the 1:03:00 whole left side of the body. Reverse 1:03:03 your warrior. Take a breath in. 1:03:05 [singing] 1:03:06 Now bend your left leg and sink down. 1:03:12 Stay here and stretch. Try and get your 1:03:15 butt towards your heel. Left heel. Now 1:03:18 shift forward and then come up into 1:03:21 reverse warrior. 1:03:24 Come down into that low squat, cosac 1:03:28 [music] squat. Let's do three more. 1:03:30 Inhale forward and up. Fluid. 1:03:34 [music] 1:03:34 Exhale down. 1:03:37 Inhale forward and up. Make a wave 1:03:40 shape. 1:03:42 Exhale down. Do style. 1:03:45 Now inhale. Reverse your warrior. 1:03:49 And when you breathe out, come into 1:03:51 pyramid pose, framing the front right 1:03:53 leg. Breathe in. 1:03:56 Now stretch your right hamstring. 1:03:57 Breathe out. Draw the right hip back. 1:03:59 Left shoulder forward. Take a breath in. 1:04:03 Tapus. Focus. Breathe out. 1:04:07 One more big breath in. 1:04:11 Exhale completely. 1:04:13 Right leg upwards towards the sky. Bend 1:04:16 your right knee. Bring it up over the 1:04:17 head. Look up and try and touch your 1:04:19 eyebrows with your [music] feet, which 1:04:20 some people can do. I can't. But come 1:04:22 into a plank. One more time. Keep that 1:04:24 shape in your body. Lower down. 1:04:28 Up. Right leg is still curled up and 1:04:31 press all the way back. Land both feet. 1:04:35 Lift your left leg up. Bend your knee. 1:04:38 Try scorpion and downward dog. Touch or 1:04:41 work towards that [music] place. Come 1:04:42 into a plank and lower down. Hover. 1:04:46 Pause. Pause. Pause. Foot towards the 1:04:49 head. Plank. Inhale. 1:04:51 And [music] up. Left leg straight and 1:04:55 step. Breathe out. High lunge. Breathe 1:04:59 in. 1:05:00 Warrior two. Ready? Reverse your 1:05:04 warrior. Take a breath in. 1:05:07 Stay here and breathe. 1:05:09 So, we're just warming up for a deeper 1:05:11 sequence coming soon. Okay, this is the 1:05:13 warm-up round. 1:05:15 Triangle pose. Left hand down. 1:05:18 >> Pull the uh right arm up. 1:05:22 >> Make sure the rotation in the left thigh 1:05:24 is right. So you get that nice rotation 1:05:25 in the thigh. Breathe in. 1:05:29 Breathe out. 1:05:32 [music] 1:05:32 >> Now breathe in, expand, 1:05:35 and breathe out. All the motions, let 1:05:36 them go. 1:05:39 Now reverse warrior. Take a breath in. 1:05:43 And when you breathe out, bend your 1:05:44 right leg and sink your right hip down 1:05:46 towards your heel. 1:05:49 All right. Now, don't just come up. 1:05:51 You're moving your body weight. Shift it 1:05:52 forward towards the bent left knee and 1:05:55 then up. Reverse warrior. So, just let 1:05:58 me show you. Imagine that there's a 1:05:59 little bar right here. Okay? Like a pole 1:06:01 right there. And you go forward down 1:06:04 under that. And I go under that bar and 1:06:07 forward and up. 1:06:10 Reverse warrior. Breathe in. Exhale, 1:06:12 come down. So, I don't just stand up. 1:06:15 Inhale, [music] shift forward like a 1:06:16 wave shape. Reach up. 1:06:19 Exhale, bend down and back. 1:06:23 Last time up 1:06:27 and come into pyramid pose, facing the 1:06:29 front. Breathe out. Right heel is up. 1:06:31 Now, take some time and just give that 1:06:33 left hamstring and love. If it's 1:06:35 injured, [music] 1:06:36 you got to go slow. Breathe in. 1:06:41 Breathe out. Now, discipline is good, 1:06:42 but you got to use wisdom. [music] 1:06:44 Injuries mean don't push past them. Just 1:06:46 breathe in. 1:06:49 [music] Breathe out. Yoga makes us use 1:06:52 all our levers and all our dials so we 1:06:54 can really find that how we practice on 1:06:56 the mat informs [music] our life. 1:06:57 Another breath in. 1:06:59 Clear old emotions out of the body. Open 1:07:02 mouth. 1:07:03 Now, left leg high upwards towards the 1:07:05 sky. Come into that scorpion pose and 1:07:07 downward dog. Plank like that. 1:07:10 Lower down. Hold. Hold. Hold. Hold up. 1:07:16 And press back. Lift your left leg high. 1:07:18 And land both feet. Ready? Okay, we're 1:07:20 going to put it all together. We're 1:07:21 going to deepen the pattern. Right leg, 1:07:24 reach up. 1:07:25 Step your right foot. Breathe out. Now 1:07:28 come up into reverse warrior. Right 1:07:30 away. Breathe in. Now let's add on. Bend 1:07:34 your left leg. Sink down like we just 1:07:36 did. Now, from this place, I want you to 1:07:41 [music] spring towards the right foot. 1:07:43 Forward. You can take a look up here. 1:07:44 Just take actually take a quick look. 1:07:46 I'm going forward. I'm going to spin 1:07:48 both toes towards the right and reach my 1:07:50 right arm back. This one. Now, get your 1:07:52 torso as vertical as you can. Don't just 1:07:54 let your left knee passively press down 1:07:56 onto the floor. Engage your left thigh. 1:07:59 Open up. Lean back. Open. You can 1:08:01 stretch your left IT band by getting 1:08:03 your torso more vertical. Breathe in. 1:08:06 Now, when we come out of it, you're 1:08:08 going to go into that cosac lunge, which 1:08:11 means you're bending the right leg and 1:08:13 coming into a low squat. Left leg is 1:08:15 straight out in front of you. [music] 1:08:17 Okay, left leg is straight. Now, we're 1:08:19 moving towards the left leg. Inhale, 1:08:22 reverse warrior. Come on up. Breathe in. 1:08:25 [music] 1:08:27 >> This time, bend your right leg and sink 1:08:32 down. Now, shift your body weight 1:08:34 forward towards your left foot. [music] 1:08:36 you're facing the back and spin your 1:08:39 left uh feet towards the left. Both feet 1:08:41 towards the left. Now reach that left 1:08:43 arm back a little bit more. Get as 1:08:45 vertical as you can with your torso. 1:08:47 That's it. Engage your right big toe. 1:08:48 Little toe of the right foot only on the 1:08:50 floor. Right knee up. That's okay. Yeah. 1:08:51 Yeah. Yeah. Breathe. Now we're going 1:08:53 into that low lunge again. Your left 1:08:55 knee is bent. The right leg is straight. 1:08:58 We're putting it together. Ready? 1:09:00 Inhale. Reverse warrior. So, a new 1:09:02 superflow sequence just came to me 1:09:03 yesterday. Reverse warrior. Exhale. 1:09:06 Triangle pose. Breathe out. Left arm 1:09:08 over the head. Reverse warrior. Breathe 1:09:11 in. 1:09:13 Bend your left leg. Sink down. Breathe 1:09:16 out. Both toes spinning to the right. As 1:09:19 you spin forward, spin both toes right. 1:09:21 Breathe in. Now your left leg is 1:09:24 straight. Come into a cosac squat. Right 1:09:26 leg is bent. Reverse warrior. Facing the 1:09:29 back. Bend your left leg. Left arm up. 1:09:32 [music] 1:09:33 Triangle pose. Left leg straightens. 1:09:35 Right arm goes over the head. Follow 1:09:36 your hands. Reverse warrior. Breathe in. 1:09:41 >> Sink down low. Bend your right leg 1:09:44 toward the back. Inhale. Both toes 1:09:46 [music] spin toward the left. Take your 1:09:48 left arm back. Open up. Exhale. Bend the 1:09:53 left leg. Sink down low. 1:09:56 Inhale. Reverse warrior. One more time 1:09:58 each side. Right arm's up facing the 1:10:00 front. Triangle pose. Left hand over the 1:10:03 head. Breathe out. 1:10:05 >> [music] 1:10:05 >> Reverse warrior. Breath in. [singing] 1:10:08 >> Sink down as low as you can. Get ready 1:10:10 to spin right. 1:10:12 >> Inhale. Spin. Springload it to go toward 1:10:15 the right. Right arm back. Now you 1:10:17 spring load it to come back into that 1:10:19 low lunge. Left leg straight. Facing the 1:10:22 back of the mat. Reverse warrior. 1:10:24 Breathe in. Left leg is bent. 1:10:27 Triangle pose. Left leg is straight. 1:10:28 Right arm is over the head. Inhale. 1:10:32 Reverse. 1:10:34 Exhale. Sink down low. Last time. Spin 1:10:37 both toes towards the left. Open up your 1:10:40 left arm. Now bring your left arm back 1:10:43 and sink your hips down low. And pause. 1:10:46 Pause. 1:10:48 Pause. Your right leg is straight. Right 1:10:51 leg is straight. Now slowly from here, 1:10:54 what I want you to do is bring your left 1:10:55 knee down onto the floor. [music] 1:10:57 Okay. Lift your hips up high. 1:11:01 Now side tilt your pelvis, snuggle your 1:11:03 right shoulder to the inner right thigh. 1:11:06 Take your left arm up over the head. Now 1:11:09 if you can hold your right foot, do 1:11:11 that. Breathe. Pyrassana pose. Inhale 1:11:15 in. Drag that right hip back. Breathe 1:11:18 out. 1:11:20 Inhale [music] in. 1:11:22 Open your mouth. 1:11:25 [music] One more time. 1:11:28 Outward breath. 1:11:31 parallel feet position. Breathe in. Face 1:11:33 the [music] left side of your mat. Fold 1:11:36 forward and stretch. 1:11:39 Take a big breath in. 1:11:42 Take a big breath out. 1:11:44 Bring your hands under your shoulders. 1:11:46 Come up on your tippy toes. Lean 1:11:47 forward. Try and float for just maybe 1:11:49 one steamboat. Lean forward. Float. One 1:11:52 steamboat. Two steamboat. Bring it back 1:11:54 down. Bend your right leg. Bring your 1:11:57 knee to the floor. 1:11:59 >> [music] 1:11:59 >> Left leg is straight. Snuggle your left 1:12:02 knee and your left shoulder together. 1:12:05 Reach your right arm over the head. Your 1:12:08 hips are up off the floor. Hips are as 1:12:10 high as possible. Reach your right hand 1:12:12 towards left foot. [music] You can even 1:12:14 take your left hand over towards your 1:12:16 right thigh. 1:12:18 Breathe. You can hold your right hand, 1:12:19 left foot. Breathe in. 1:12:23 >> Breathe out. [music] 1:12:26 >> Breathe in. 1:12:29 Breathe out. 1:12:31 >> One more time. 1:12:35 >> Now parallel feet position. Breathe in. 1:12:39 Hold your ankles and stretch. 1:12:43 Walk your hips forward. [music] So just 1:12:44 bring your hips forward over your 1:12:46 wrists. Try and push your floor away to 1:12:48 pull your thighs up. Even if you get 1:12:50 like a microsecond of hang time. Go. 1:12:52 Push. Bring it down. Come into a low 1:12:56 lunge. Left leg is bent. [music] 1:12:58 Now this time your left knee is on the 1:13:01 floor. Top of the foot's on the floor. 1:13:04 So it's like jushana pose. Now the cool 1:13:07 thing about this is you can use your 1:13:09 left heel like a wedge to side tilt your 1:13:13 pelvis toward the right. So your left 1:13:15 butt cheeks on your left heel. Right leg 1:13:17 is the one straight out in front. It's 1:13:19 just a deeper variation of the one we 1:13:21 just did. Your left hand can reach for 1:13:23 your right foot or in space. Your 1:13:25 [music] right hand can reach for your 1:13:26 left thigh. 1:13:29 Pull with your right hand on your left 1:13:30 knee or thigh to bring your torso more 1:13:33 upward toward the sky. Breathe in. 1:13:36 Drag your right sitbone back. Breathe 1:13:38 out. [music] 1:13:40 >> It's like the left shoulder is moving 1:13:41 forward toward the left foot, but cross 1:13:44 laterally. Your right hip's pulling back 1:13:45 away from the right foot. Breathe in. 1:13:49 [music] Breathe out. Come up. Parallel 1:13:53 foot position. Breathe in. 1:13:55 Take your hands through the legs and 1:13:57 stretch. And breathe out. Pull. Tailbone 1:14:00 high. Breathe in. [music] 1:14:03 >> Breathe out. We'll go the opposite way. 1:14:05 Move slowly towards your right foot. 1:14:07 Bring the knee on the floor. Top of the 1:14:08 right foot on the floor. Right butt 1:14:11 cheek, right heel. Side tilt 1:14:15 toward the left. So that means your 1:14:18 tailbone should actually be moving. Your 1:14:19 sacrum's moving into a tilt. Okay? Okay. 1:14:22 So, you're not just moving from your 1:14:23 spine. That will help to stretch the 1:14:25 adductor. [music] Now, as you press your 1:14:27 left heel down, engage your quadricep 1:14:30 and pull your left hip back towards the 1:14:32 uh right side of the mat. Breathe in. 1:14:37 Breathe out. Now, where's your mind 1:14:39 going? Stay focused. Breathe in. 1:14:42 Breathe out. 1:14:45 One more round. 1:14:47 Open your mouth. [sighs] 1:14:49 Now, straight legs come up. Face the 1:14:52 long side of your mat. Parallel feet. 1:14:55 Breathe in. Here comes the grand finale, 1:14:58 everybody. Grand finale. Lean forward up 1:15:01 on your tippy toes. Lean [music] and 1:15:05 press up on your tippy toes. Press up 1:15:07 into your press handstand. Breathe. 1:15:10 Lean. Pull up. 1:15:14 Yeah. Happy birthday. And slowly bring 1:15:17 your feet down. Let's see how that goes. 1:15:19 Yeah. All right. 1:15:23 So many years. Teresa helping me. I got 1:15:24 to help her on my birthday. Here we go. 1:15:26 Everyone give a big hand for Teresa. 1:15:27 She's gonna lean forward. Butt over the 1:15:29 hips. Pull your thighs [music] in. Pull. 1:15:31 Pull. Pull. Pull up. Press. Bring your 1:15:34 armpits. So your So when you start 1:15:36 coming up, bring your armpits that way. 1:15:38 Okay. Up. Up. Up. Push. Give her a hand. 1:15:40 Everybody up. Pull up. There it is. Yes. 1:15:44 Back. Back. Right. Back. Hips. Butt 1:15:47 towards [music] me. Yeah. Thighs down. 1:15:49 That's it. That way. That way. That way. 1:15:51 Feet to the floor. Yes. Okay, everyone. 1:15:54 Fold and stretch. High five everybody. 1:15:56 That was beautiful. Stretch. Breathe it 1:15:58 out. Inhale in. 1:16:01 >> Exhale. Now it's getting hot in here. 1:16:03 Walk the feet out towards the edges for 1:16:05 somo konasa. Lateral splits. How long? 1:16:08 One minute. Now, I know you think, "Oh, 1:16:10 I just did this pose. Did I forget?" No. 1:16:12 We have to hit these multiple times. 1:16:14 What I really feel like in some yoga 1:16:16 classes, 1:16:17 >> like if you go to the gym and do one set 1:16:19 of bicep curls, it's kind of [music] 1:16:20 useless. You got to do three or four 1:16:21 sets. So, we hit the same poses in this 1:16:23 practice a few times. Breathe in. 1:16:28 >> Breathe out. 1:16:30 >> Now, go deeper. [music] 1:16:32 Breathe in. 1:16:36 >> Breathe out. 1:16:39 >> One more around. 1:16:42 >> Open your mouth. Let [music] something 1:16:43 go. 1:16:45 Now, heel toe the feet closer together. 1:16:47 Heel toe. Turn your right foot forward 1:16:50 towards the front of your mat and step 1:16:52 back into a downward-facing dog 1:16:54 position. 1:16:56 Now, discipline plank position. Okay, 1:17:00 get ready. Plank position. [music] 1:17:02 Take a quick look at me just for one 1:17:04 second. No matter what, as soon as you 1:17:06 feel your torso doing that, so your 1:17:08 belly is sagging, stop. Keep pulling up. 1:17:12 Now start to walk the feet back, hands 1:17:15 forward. We're moving into superman 1:17:17 plank. Eventually, you want to get to a 1:17:19 place where you can hover about 2 1:17:21 millimeters from the floor. 1:17:24 >> I know the I know it's hard to you slip 1:17:26 a little bit. Keep breathing. 1:17:28 >> Use your gecko hands. Breathe. One. 1:17:32 >> Two. 1:17:35 >> Three. 1:17:37 >> Four. We're going to 10. Five. 1:17:39 Discipline. Don't stop. Six. 1:17:43 >> 7 1:17:45 8 [music] 1:17:47 9 1:17:49 10. 1:17:50 >> Press back. Downward dog. Breathe in. 1:17:55 Breathe out. 1:17:57 Plank. Shoulders over the hands. 1:18:01 Low [music] pushup. Pause. 1:18:05 Plank. Inhale. Now come into downward 1:18:08 dog and touch your right hand on your 1:18:09 left ankle. 1:18:12 Turn both [music] toes towards the 1:18:13 right. Come into a side plank position. 1:18:15 Right arm up 1:18:17 and press back. Downward dog. Breathe 1:18:19 out. The word tapus, by the way, comes 1:18:22 from our word heat. I hope you feel 1:18:23 that. Breathe in. 1:18:26 Lower down. Pause. One more breath in. 1:18:31 One more breath out. Plank. Inhale. 1:18:35 Left hand, right ankle. Breathe out. 1:18:38 Left arm upwards towards the sky. 1:18:40 Breathe in. 1:18:43 And downward dog. Press back. Empty. 1:18:45 [music] 1:18:45 Okay. Now, slowly bring the feet forward 1:18:49 between the hands. Lengthen your [music] 1:18:50 spine. 1:18:52 Fold forward. Slow your heart rate down. 1:18:55 This is beautiful for your HRV. Now go 1:18:58 into the pose this way. Bend your knees. 1:19:00 Take your hands, middle fingers down 1:19:03 your Achilles tendon. 1:19:05 You can even take your middle fingers 1:19:07 under your heels. Chest on the thigh. 1:19:10 Lengthen out through the crown. 1:19:13 Now lift your sitbones up high. 1:19:16 Straighten your legs. 1:19:19 Breathe in. 1:19:22 Breathe out. Open your mouth. Make your 1:19:24 spine longer. 1:19:26 Inhale in. 1:19:29 Exhale. [sighs] 1:19:32 One more breath. 1:19:35 Now come into a deep chair pose. Hips 1:19:38 low. Hips low. Keep breathing in. 1:19:43 Out. 1:19:45 Go again. 1:19:48 And we're going to try crow. And I think 1:19:50 it's going to be hard for me too cuz I'm 1:19:52 so sweaty. Knees and armpits. We're 1:19:53 going to give this a shot. Lean. One 1:19:56 foot. Other foot. Holy slippery crow. 1:20:02 Okay, here we go. Oh, I got to modify my 1:20:03 technique. I know it's very slippery. 1:20:07 A spring back into chaturanga. You did 1:20:09 it. Low pushup. 1:20:11 Up over the toes. Breathe in. 1:20:15 And downward dog. Press back. 1:20:20 Open the door. Yeah, we can turn the AC 1:20:22 on even. I don't mind. I will not 1:20:24 complain. [laughter] 1:20:30 Or we can do the We can do the AC. Okay, 1:20:32 watch. While we're getting the 1:20:34 temperature right, it's getting hot in 1:20:36 here. Next activity on our list. 1:20:40 Wrists. 1:20:42 Hip joints. I try and bring my hips hip 1:20:45 joints past my wrists. We come in a 1:20:47 downward dog. And I can either do this. 1:20:51 Okay, I just do that. Just do that. 1:20:53 Okay. Otherwise, bring your uh wrist 1:20:57 past your hip joints and come into an 1:20:58 upside down L position. 1:21:02 and back. Try and get that float. 1:21:05 >> Okay, go for it. Wrist, hip joints, go. 1:21:09 I know it's already hot. Don't worry, 1:21:11 the AC is coming. AC is coming. People 1:21:14 watching at home, it's freaking hot in 1:21:15 here. You might be Some people are 1:21:16 probably in Europe where it's freezing. 1:21:18 Good. Yeah, that's it. Miguel, go. Yeah, 1:21:20 brother. Play. I'm watching. Play. I'll 1:21:22 watch. I'm watching. Go. If you're 1:21:24 watching at home, you can't see everyone 1:21:25 else. We're jumping up. Yes, that was 1:21:27 good. That was really good. Holy cow, 1:21:30 Dad. Way to go. Keep breathing up. Let's 1:21:32 see. Andrew, go. Breathe, RC. Yeah, 1:21:34 that's good, RC. Yes. 1:21:38 Keep pushing. Try it. Don't just do it 1:21:39 twice. Keep going. You need the 1:21:40 discipline. Oh, yeah. The AC feels 1:21:42 great. Go. Let's do three more. Let's do 1:21:44 them together. Everyone together. 1:21:46 Downward dog. Ready? Do your best. 1:21:48 Inhale. One, float back. Inhale. Two. 1:21:54 Float. Bring it back. Inhale. Three. 1:21:58 Float. 1:22:00 Bring it back. Downward dog. Breathe in. 1:22:04 Breathe out. 1:22:06 Plank. Shoulders over the hands. 1:22:10 Now, keep holding here. Lower down a 1:22:14 little or a lot. 1:22:17 Let's see. Let me see your chaturanga. 1:22:19 Come down. Good. Up. 1:22:22 Plank. Now, what I want you to do in 1:22:24 your chaturanga is this. 1:22:26 Shoulder blades are right here. Okay, 1:22:29 here's your focus. I do not want your 1:22:32 shoulder blades to [music] come together 1:22:33 in the back. Push those around. So, when 1:22:36 you lower down into the floor, so it's 1:22:38 almost like you have a dome, okay? From 1:22:41 the hands all the way around the back. 1:22:43 Keep those on as you come forward. Belly 1:22:46 connected. Keep those on. Keep those on. 1:22:49 And come all the way down. All the way 1:22:50 down. All the way down. Keep breathing. 1:22:53 Yeah, that's amazing. Keep breathing. 1:22:54 Keep [music] breathing. Keep breathing. 1:22:55 Go. She's there already. Nice. Nice. 1:22:58 Nice. chilling. A little higher. A 1:22:59 little higher torso. Little higher 1:23:00 torso. That's it. That's it. That's it. 1:23:02 Breathe. 1:23:03 And then come on back. Downward dog. 1:23:06 Okay. Take a break. Reps and sets. 1:23:10 Now, for every inch or two your chest 1:23:12 goes forward, you would weigh more on a 1:23:15 scale. So, if that was hard enough, stay 1:23:17 there. But if you want to make it more 1:23:19 harder, then walk your feet forward a 1:23:21 couple of inches. Shoulders go past the 1:23:23 wrists. And then you come down again. 1:23:29 Keep breathing. When you come down, 1:23:30 let's let's do it together. Okay, so 1:23:32 plank 1:23:34 and you do the opposite. If you want to 1:23:35 make it easier, bring your shoulders 1:23:37 behind your wrists. Okay, so come to 1:23:39 plank. We're seeing come down for five 1:23:41 counts. Lower down. One 1:23:44 2 1:23:46 3 1:23:48 four 1:23:50 five. Downward dog. Press back. 1:23:54 Breathe in. 1:23:57 Breathe out. 1:23:59 >> Now do one more time. I'm going to show 1:24:00 you something. 1:24:02 [music] 1:24:02 >> Just take a quick look. Take a quick 1:24:04 look. Believe it or not, there's still 1:24:06 further to go. You can turn your thumbs 1:24:09 more forward. Bring your chest far 1:24:11 enough forward that [music] you can 1:24:13 start to eventually let your legs lift 1:24:15 up. 1:24:18 >> Okay. [music] 1:24:19 If you really want to 1:24:22 >> hang with the old man, the birthday 1:24:24 people, 1:24:26 >> you can go up here, 1:24:28 >> up here, 1:24:31 >> come forward, 1:24:33 turn your hands [music] 1:24:37 >> and hit that way. But the trick is the 1:24:40 trick is the trick is this. The trick 1:24:44 [music] is that shape, not that. Okay, 1:24:47 go for it. So try and train that into 1:24:49 your body. I don't care if you only 1:24:50 lower down this much. Don't get 1:24:52 confused. [music] Just really try and 1:24:54 train that neurologically ability to 1:24:56 keep this connected. Belly and spine. 1:24:58 Keep your shoulders. I'm going to watch. 1:24:59 Okay. So that's it. That lean leaning. 1:25:01 Lean chest forward. That's really good. 1:25:03 Look at that. 1:25:05 Oh yes. The game is on. 1:25:08 Game is on. Lean. Yeah. Teresa. Lean 1:25:10 more forward. Lean more forward. Okay. 1:25:12 So Teresa, you're dropping your chest a 1:25:15 little bit. Push like that as [music] 1:25:17 you as you lean forward. Push like this 1:25:19 as you lean forward. Lean. Lean. Lean. 1:25:21 Not easy. It's called a bent arm plunch. 1:25:23 Go. Lean. Let your legs open up wider. 1:25:25 Yeah. Yeah. Yeah. Keep your Yeah. That's 1:25:26 it. That's it. That's it. That was a 1:25:28 good float. 1:25:29 >> Nice. Look at this. Round of applause. 1:25:31 Awesome. This is really good, too. Um, 1:25:35 tell me your name one more time. I 1:25:36 forgot. Craig. Yeah. So, your shoulder 1:25:38 blades, you got really good form. Just 1:25:40 last thing is don't squeeze your let 1:25:41 your shoulder blades do this. Spread 1:25:43 them wide. Do it one more time. Round of 1:25:44 applause for Craig. Here he goes. You 1:25:46 lean forward. Keep those wide. Keep 1:25:47 those wide. Keep those wide. Belly and 1:25:48 ribs connected. Lean. Yes. Okay. Yeah, 1:25:53 that's it. Okay. Good. So, let me see if 1:25:57 I can demo that one. I don't know. Let 1:25:58 me see. So, when you do it, your 1:26:00 shoulder blades are kind of doing this, 1:26:02 but try and find more of that. Not this 1:26:05 so much. That one more time. Anyone else 1:26:09 can try it, too, but try and really 1:26:10 emulate. That's Jillian. That's amazing. 1:26:12 [music] 1:26:13 I've really learned through calisthenics 1:26:15 bringing that into the yoga that 1:26:16 shoulder blade scapula mobility. Look at 1:26:19 those muscles. Damn, [music] everyone's 1:26:20 jacking. That is that is so important. 1:26:25 >> People get injured left, right, and 1:26:26 center in yoga because their arms are 1:26:28 shearing back like this. You got to get 1:26:31 it's this power is coming from here. But 1:26:33 what people do is they sag off to get 1:26:34 their tendons pulled. Good. All right, 1:26:36 let's move on. That was beautiful. Nice. 1:26:39 This is a freaking birthday. Breathe in 1:26:42 >> and press back into downward-f facing 1:26:44 dog. 1:26:46 >> All right, drop down to your knees. I 1:26:49 know you got to catch your breath. 1:26:51 Remember I told you about reps and sets. 1:26:53 We are going to do three sets of this. 1:26:56 Okay, so the first one's just to get it. 1:26:58 I'll give you refinements. We'll do a 1:27:00 second one and the third one's where 1:27:01 we're really going to get into a flow. 1:27:03 One. 1:27:05 Two. No big deal. Three. You've done 1:27:07 this before. Four. or you've done that 1:27:10 before. Standing big toe, you've done 1:27:12 this before, but you may or may not have 1:27:14 done before is a [music] 1:27:16 pistol squat. So, I'm going to come out 1:27:17 here. Now, what I need to do is find my 1:27:20 base of support, my heel. Actually, my 1:27:23 base of support is more my toe mount. 1:27:25 Okay? 1:27:27 So, when I come down, if all my body 1:27:29 weight goes behind my this big toe 1:27:32 mount, I fall back. 1:27:36 Okay? So that's what's cool about this 1:27:37 move is it takes a lot of dorsif flexion 1:27:41 which is calf muscle flexibility as well 1:27:43 as strength. So if I can go from here 1:27:46 where I fall back to here that's going 1:27:48 to be the trick [music] here. I got to 1:27:50 keep my body weight here. So the 1:27:52 weight's going in my toe not my heel. 1:27:54 And then I come 1:27:56 up. 1:27:59 >> Rendy can you demo? Can you demo? Rendy. 1:28:06 Come on up here. Come on up here. Come 1:28:07 on up here. Come on here. 1:28:12 >> All right. She's going to tell you a 1:28:13 little story. Who could not do this 1:28:14 about 5 months ago? 1:28:17 >> Okay. Go for it. 1:28:19 >> Who couldn't do this 5 months ago? 1:28:20 >> Huh? 1:28:20 >> Who couldn't do this 5 months ago? 1:28:24 Look at that. 1:28:26 Wow. Okay, that was so easy. What's your 1:28:29 trick? What's your trick? What's your 1:28:30 trick? 1:28:31 >> Lean more forward. 1:28:33 >> Yeah. Okay. So, almost like 1:28:35 Frankenstein. [music] 1:28:36 Reach forward. Reach reach like you're 1:28:38 reaching past your toes as you come 1:28:40 down. I know we're holding our foot here 1:28:42 and then up. Okay, that's me. The next 1:28:45 one. [music] Thanks, Randy. Okay, so 1:28:47 we're not done. Okay. Once you come up, 1:28:50 the sequence is now you're going to do 1:28:52 either a bring your left knee behind 1:28:55 your right ankle. 1:28:57 >> Like this. 1:29:03 >> Hands are too sweaty. Okay. Like this. 1:29:06 And bring your knee to the floor. Option 1:29:07 one. Okay. Option two. It's called a 1:29:10 dragon squat. Is the higher I get my 1:29:12 left knee up on my right uh knee, the 1:29:15 better it goes. Now, same thing. I got 1:29:18 to keep my weight going toward my foot 1:29:20 as I come down and up. When I come up, I 1:29:24 come into a one leg dog pos or one leg 1:29:27 standing splits. Now, you can stay there 1:29:30 or you can just lean forward and lift up 1:29:32 like this. Or you can come all the way 1:29:34 up, okay, into a handstand. And we've 1:29:37 been warming up for something. And when 1:29:39 you come down, bring forward into your 1:29:41 chaturanga. But try and come down nice 1:29:43 and slow. 1:29:45 Always the option you can do this one up 1:29:48 and get the stall. Get the stall. Chest 1:29:51 shoulders forward. Right here I turn my 1:29:54 hands chest forward. That allows me to 1:29:57 find that little stall and up. Downward 1:30:00 dog. Repeat. Okay. Quicker. One. Uh, 1:30:05 two. Up. 1:30:07 Three. 1:30:09 Four. Actually, we can do that a few 1:30:10 times. Up. Sorry. Around here. Here's a 1:30:14 sequence. Lower down up here. Up 1:30:20 and we'll take it from there. All right, 1:30:22 first one. Slow. I'm gonna watch. High 1:30:26 five. Downward dog. You saw me, Karma. 1:30:29 I'm going to watch you. Downward dog. 1:30:33 This is just to learn it. Okay. This is 1:30:34 just to learn. Everyone home. I can't 1:30:36 see you, but go for it. Don't give up. 1:30:38 Don't quit. Downward dog. That that 1:30:41 thing that you want to that feeling that 1:30:42 you want to quit. Oh, he's doing 1:30:44 whatever. Whatever this that I'm not 1:30:45 strong enough. Let those thoughts go. 1:30:47 Just focus. Right leg high. 1:30:49 Step your right foot. Breathe out. 1:30:52 Inhale up. High lunge. So it's like from 1:30:54 a yoga honey warrior 3. 1:30:57 And bring your left knee up into the 1:30:59 chest. Hold your knee. Breathe in. Hold 1:31:01 your big toe. Straighten your leg. Now 1:31:05 let's try this one. Maybe don't hold 1:31:06 your toe. Just reach your hands far 1:31:08 forward and slowly. You don't have to 1:31:11 hold your toe. Engage your left 1:31:13 quadricep muscle. Point your toe, left 1:31:14 toe, and bend your right leg. But don't 1:31:16 let your butt go behind your heel. Reach 1:31:18 forward. 1:31:20 So, you're reaching this way towards 1:31:22 these glass walls in front of you. 1:31:24 Forward. 1:31:25 And then weight comes on the toes as you 1:31:28 come up. Let's see. Let me go do it 1:31:31 again. Do it again. Down. Good. Up. 1:31:34 Okay. Yeah. Okay. That's it. That's it. 1:31:38 Okay. If you fall, don't go down so low. 1:31:40 Come up, Teresa. Look at that. Yes. 1:31:42 Awesome. One more. Can you do it holding 1:31:45 your foot? This is the warm-up round up. 1:31:48 Now we got to do our dragon squat. So, 1:31:51 where are we? So, your left leg's coming 1:31:52 in behind. Sometimes I do this. That is 1:31:54 kind of a cheat, but it works. I take my 1:31:56 right hand on the left knee and lift my 1:31:58 knee up higher on my shin and that 1:32:00 allows me to bring my foot around here. 1:32:01 Maybe you can just try to Here's your 1:32:03 intermediate place is come down here 1:32:04 like a curtsy. You don't have to go 1:32:06 further than that. Otherwise, yeah, go 1:32:09 ahead. You're taking your leg over. Oh, 1:32:10 you know what another one is? See how my 1:32:11 left fingertips on the floor? Okay, you 1:32:14 can do that also for training wheels and 1:32:16 then come up into standing splits. 1:32:19 That's probably as far you probably need 1:32:20 those training wheels. Left hand on the 1:32:21 floor. Now bring your hands on the 1:32:23 floor. Come up on the tippy toes. If 1:32:25 your foot's too far towards your hand, 1:32:27 too close to your hands, it's hard. 1:32:28 Whoops. [laughter] 1:32:29 That's good. Go for it. Up. The match 1:32:32 slips. I saw that. Go up. Yes. Up. One 1:32:37 more. One more. One more. Up. Up. Yes. 1:32:40 One more. Up. Up. Up. Up. Up. All the 1:32:42 way up. All the way up. All the way up. 1:32:43 Yes. Shoulders forward. 1:32:46 More forward. More. And then come down. 1:32:48 Okay. I want to help you get that slow 1:32:50 descent. 1:32:52 Okay. That was really good. Give 1:32:53 somebody a high five. That was really 1:32:54 good first round for to slow your 1:32:56 descent down if you got up into 1:32:58 handstand. And don't worry if you 1:32:59 didn't. A lot of other people didn't 1:33:01 also, but I saw the people who did. When 1:33:05 you came down, your shoulders stayed 1:33:07 over your wrists and then you tried to 1:33:10 come down. But watch, my shoulders have 1:33:11 to go forward here. And that's what 1:33:13 allows you to 1:33:19 lift your 1:33:20 >> Yeah, go for it. Lift your left leg. 1:33:22 Watch that. It's 1:33:23 >> getting physical. 1:33:24 >> It's getting physical. Yeah, we're just 1:33:26 starting. Left leg upwards towards the 1:33:28 sky. This is the tapest and discipline. 1:33:30 Everybody focus. Step your left foot 1:33:32 into a deep lunge. High lunge up. 1:33:35 Breathe in. Okay, this one I expect you 1:33:37 to go pretty fluidly through warrior 3. 1:33:40 Good. Now bring your right knee up into 1:33:42 your chest. Let's try a few pistol 1:33:44 squats. So come down slow. Reach 1:33:47 forward. Calf muscle. Reach past your 1:33:49 toes. Up. 1:33:52 Good. Do it again. Down. Nice. Yeah. Up. 1:33:57 Yes. Put your foot on the floor. Don't 1:34:00 go anywhere yet. What I need you to not 1:34:02 do is turn this muscle off. What happens 1:34:05 to a lot of people is they turn the 1:34:07 tension off on their muscles. So, they 1:34:09 get down here. I made it. And then just 1:34:10 let gravity take over and then you can't 1:34:13 get back up. Oh, you can, but it's 1:34:14 harder. If I can keep the muscle engaged 1:34:17 eentrically as I lower down, that allows 1:34:19 me to come back up. Okay. So, last time. 1:34:22 Go. Bend your left leg down. You can 1:34:25 hold your foot up. Good. This is going 1:34:28 to be great practice. Okay. Now, where 1:34:30 are we going? The right knee is coming 1:34:31 behind your left knee. Your foot can 1:34:34 come on the floor. You just do this. 1:34:36 Otherwise, your right hand's on the 1:34:37 floor. You can straighten the leg out to 1:34:38 the side this way. So, your right leg is 1:34:40 straight. Or if you can do that without 1:34:42 holding anything, that's good. Also 1:34:45 good. And then bring it back up. 1:34:47 Standing splits. Right leg high. 1:34:52 Now come on your tippy toes. 1:34:55 Spring up your best you can. Spring up 1:34:57 the best you can. Handstand. I'm 1:35:00 watching. That's good. Tippy toes. Come 1:35:03 over your tippy toes. That will help. 1:35:05 Yes. 1:35:07 And then let's come down to chaturanga. 1:35:09 Upward downward dog. Stop in downward 1:35:11 dog. Good RC. Let's get try. Okay. 1:35:13 Honestly, truly, 1:35:15 this is what I've been doing in my 1:35:16 practice is stuff like this. I know 1:35:18 you're not supposed to like have an ego. 1:35:20 I know you're not supposed to be 1:35:21 ambitious, but your discipline is 1:35:22 actually taking you towards discipline. 1:35:25 Happiness is related to your goals, 1:35:27 everybody. So goals are actually good. 1:35:29 So all the time for me, I will take my 1:35:31 camera and I'll do these sequences and 1:35:33 I'll film and I'll constantly watch in 1:35:35 my own yoga practice and I'm trying to 1:35:37 get better. So I just want to give you 1:35:38 an experience that I have where I really 1:35:40 don't just do one sequence, but we're 1:35:42 going to do it multiple times. Okay, so 1:35:43 here we go. Round two. We'll put it 1:35:46 together. Okay. So, this be one breath, 1:35:49 one movement. Um, lift your right leg up 1:35:51 and one leg downward dog. 1:35:54 Breathe in. Step your right foot forward 1:35:57 and breathe out. Inhale up. So, you're 1:36:01 allowed to be shaky in this one. Come 1:36:02 into warrior three. 1:36:05 Now, right, left knee comes up into the 1:36:07 chest. Breathe in. Three pistol squats. 1:36:09 Lower down. Breathe out. 1:36:13 Inhale up. Try and come into utita. 1:36:16 Exhale down. 1:36:19 >> Inhale up. 1:36:22 >> Exhale. 1:36:24 Dragon squat. Come up. Left knee behind 1:36:27 the right. Straighten your left leg. 1:36:29 Come down low. Low, low, low, low, low. 1:36:31 Standing splits. Left leg high to the 1:36:33 sky. Come up on your tippy toes. Do your 1:36:35 best to lock in a handstand. 1:36:39 >> Do your best to come into chaturanga as 1:36:40 slowly as you can. 1:36:43 Upward dog. 1:36:45 >> Downward dog. Don't use your breath. Use 1:36:47 Lose the breath. Left leg high. Step. 1:36:50 Breathe out. 1:36:52 High lunge. Breathe in. [music] 1:36:55 >> Warrior three. 1:36:58 Right knee up into the chest. Hold your 1:37:01 right big toe. Breathe in. Press out. 1:37:04 One. Breathe in. Down. Breathe out. 1:37:08 Inhale up. Try and find full [music] 1:37:10 lias. Exhale. Two. Inhale up. 1:37:16 Exhale down. 1:37:18 >> Inhale up. 1:37:19 >> Right knee behind left. Straighten that 1:37:22 right leg as much as you can. 1:37:25 Standing splits. [music] Right leg high. 1:37:28 Up on your tippy toes. Spring into your 1:37:30 handstand. Come slowly into your 1:37:33 chaturanga. 1:37:35 Upward dog. [music] 1:37:38 Downward dog. Press back. Take a break. 1:37:42 Since we're both here, 1:37:44 >> when I'm doing this stuff all the time, 1:37:46 I'm like, man, I wish I had another 1:37:47 coach besides YouTube. [music] 1:37:51 >> So, in real time, 1:37:54 >> any technique thing you want to ask me 1:37:55 before we do our last final rounds real 1:37:58 time, anything you want to check 1:38:02 of any one of those steps along the way? 1:38:05 Nothing. It was looking pretty fluid, 1:38:07 actually. I was really impressed. I was 1:38:09 really impressed. Okay. All right. Here 1:38:11 we go. Let's get a really epic song for 1:38:13 this one then. Here we go. Oh, I love 1:38:14 this song. [music] All right. Dead 1:38:16 Mouse. You ready? Full focus, everybody. 1:38:19 Full focus. All right. Actually, got a 1:38:22 camera, too. Why not? Okay. Where I'm 1:38:24 from, you're not allowed to use cameras 1:38:25 cuz everyone's like, I want to be on 1:38:27 video. Well, here we go. Ready? Right 1:38:30 leg straight upwards towards the sky. 1:38:32 Ready? All of us moving together. 1:38:34 [music] 1:38:34 Step your right foot forward into a 1:38:36 lunge. 1:38:38 Inhale up. High lunge. Full focus. 1:38:41 Warrior three. 1:38:44 Left knee up into the chest. Focus and 1:38:46 [music] discipline. Extend your knee. 1:38:48 Straighten your left leg. Inhale in. 1:38:51 Lower down. Pistol squat. Breathe out. 1:38:54 Inhale up. 1:38:57 Exhale. Focus mind. Don't waver. Inhale. 1:39:01 Full focus. 1:39:03 Tapus. Discipline. Lower down. Dristy 1:39:05 [music] 1:39:06 up. Dragon squat. Left knee behind the 1:39:09 right. Straighten your left leg as much 1:39:11 as you can. Breathe. [music] Standing 1:39:14 splits. Left leg skywards. Lift up 1:39:17 slowly. Handstand. Keep breathing. 1:39:18 [music] 1:39:20 Come slowly into your chaturanga. 1:39:25 [music] Upward dog. 1:39:27 Downward dog. Back. Amazing. Full focus. 1:39:31 Left leg up. Step [music] your left foot 1:39:33 forward. 1:39:35 Tapus up. Breathe in. Don't let your 1:39:38 mind [music] wander. Warrior 3. 1:39:41 Right knee up into your chest. 1:39:43 Unscramble your mind from your phone. 1:39:46 Straighten your right leg. Breathe out. 1:39:48 One. Breathe in. Exhale down. [music] 1:39:52 Inhale up. 1:39:55 Exhale down. [music] Last one. Inhale 1:39:58 up. 1:40:00 Exhale 1:40:02 up. Right knee behind left. [music] 1:40:05 Straighten your right leg. I'm keeping 1:40:07 above the mandela. 1:40:09 Right leg high. [music] Do your best to 1:40:12 get into a handstand. Best effort. Don't 1:40:14 just give up. And with negative selft 1:40:16 talk, try a few times if you need to. Do 1:40:18 your best to get up there. [music] 1:40:22 Chaturanga. Slow. 1:40:25 Upward dog. 1:40:28 Downward dog. That was epic. 1:40:33 Breathe in. [music] 1:40:36 Breathe out. Amazing. 1:40:38 Lift right leg straight upwards towards 1:40:40 the sky. [music] 1:40:42 Step your right foot forward into a 1:40:44 lunge. 1:40:45 High lunge. 1:40:49 Right uh left elbow, right thigh. 1:40:53 Parvita parva konasana. 1:40:56 Pull that right hip back. Bring your 1:40:59 hands into prayer. Breathe in. 1:41:03 Breathe out. 1:41:06 Now, [music] if you want to, you can 1:41:08 bring left hand down, right arm back, 1:41:11 but minimize the side bend to the right. 1:41:17 Keep breathing. 1:41:22 Face forward. Straighten your right leg. 1:41:26 Inhale in. 1:41:29 Exhale. [music] 1:41:31 One more round. 1:41:33 Open your mouth. 1:41:36 Step back into a downward-facing dog 1:41:38 shape. Lift your left leg skyward. 1:41:41 [music] Take a breath. 1:41:43 Step your left foot. 1:41:46 High lunge. Less very less complicated 1:41:48 flow, but we're going to add on. Bring 1:41:50 your right elbow around your left thigh. 1:41:52 Hands in prayer. Keep breathing [music] 1:41:54 in. 1:41:56 Keep breathing out. 1:42:04 Take a [music] deeper hand position. 1:42:07 Nice pyramid stretch. 1:42:12 Breathe in. [music] 1:42:14 Breathe out. 1:42:17 One more round. 1:42:20 Full exhalation. 1:42:23 Now step back when you're ready. 1:42:26 Downward dog. Now, I used to do this one 1:42:27 a lot back when I was teaching at 1:42:29 Radiantly Live down in Chongu. Take a 1:42:31 quick look. [music] 1:42:34 Take a quick look. Next sequence. Right 1:42:36 elbow, left thigh, hands in prayer. 1:42:39 We've been warming up for this one a 1:42:40 lot. You may not have known it, but 1:42:42 there's a trajectory where I was going. 1:42:43 I want you to be open for what we did 1:42:45 before. We've been warmed up with 1:42:46 aromatian. [music] So, you can come into 1:42:49 this position and then down. And once 1:42:54 you get into this position down, next 1:42:56 step [music] is to bring your uh 1:42:58 actually sorry your feet together like 1:43:00 this. Elbows around [music] the thigh. 1:43:04 Come up on your tippy toes. Lean and 1:43:07 come into your side crow option. 1:43:10 Straighten through the legs. Now only 1:43:13 one more thing. The reason why I did it 1:43:15 twice is cuz I wanted to warm you up for 1:43:18 something. 1:43:20 Now if you can get the shoulder low then 1:43:23 you may have the ability to give the 1:43:25 hand signal stop like on a bicycle and 1:43:28 you bring your right arm under your left 1:43:30 thigh and clasp. 1:43:33 Now from there then you bring your right 1:43:36 knee left little toe is your right foot 1:43:39 to come down into this one. Okay then 1:43:44 we'll do our side crawl. Let's start I 1:43:46 did the left leg first but let's do our 1:43:48 right. Go for it. downward dog. 1:43:52 Um, if by the way you can't clasp. Um, I 1:43:57 see some people hand towels or if you 1:44:00 even have a t-shirt, watch, I'm going to 1:44:01 show you one something real quick. Just 1:44:03 take one quick look. I can always dangle 1:44:04 this uh t-shirt, hold it, and I can get 1:44:09 the bind like that if I can't clasp my 1:44:11 hands. Or you can use a strap where I 1:44:13 see again those yellow hand towels that 1:44:14 you have. Okay, so let's go. Left elbow 1:44:17 around right thigh. Rotate. 1:44:21 Rotate. So you're doing internal 1:44:22 rotation of left arm. Clasp if you can. 1:44:27 Now little toe of left or sorry your 1:44:30 left knee is to the little toe of your 1:44:32 left foot. Take your left foot off to 1:44:34 the right. 1:44:36 Then keep your foot pressing. Left foot. 1:44:38 As you lower down, turn over the right 1:44:42 shoulder. Your right knee is up. If you 1:44:44 can't clasp your hands, don't worry. 1:44:45 It's overrated. Breathe in. 1:44:48 So, your right hip's on the floor. Turn 1:44:50 your shoulders right. Breathe in. Now, 1:44:53 keep using your left shoulder to press 1:44:55 your right knee. Breathe in 1:44:58 and breathe out. 1:45:00 One more around. 1:45:03 Now, bring both feet. So, you're on your 1:45:05 hips. You want to be facing the right 1:45:08 side of your mat. And where we're going 1:45:10 here is to have both feet facing out 1:45:12 here. Then bring your left shoulder far 1:45:16 around your right knee. Come up on your 1:45:18 tippy toes. So I'm up here. I've got a 1:45:21 shelf for my left uh right thigh to rest 1:45:25 on my left tricep muscle. And I lean my 1:45:27 head towards the right hand. And I can 1:45:30 straighten through the legs. 1:45:34 And then when we come out, whenever that 1:45:36 is, 1:45:38 that's good. Keep leaning this way 1:45:40 towards right. That's good. Keep keep 1:45:41 lean. Lean lean lean lean lean lean 1:45:43 lean. trust a little bit more right 1:45:45 counterbalance. So your left elbow, left 1:45:48 uh forearm is the fulcrum and you're 1:45:50 trying to bring the weight of your 1:45:51 torso. So half your body weight has to 1:45:53 be in front of the right hand. Half your 1:45:55 body weight has to be in front of the 1:45:56 right hand. That's okay. Go, go, go. 1:45:58 Lean. That's it. Lean, lean, lean. 1:45:59 Squeeze. Bend your elbow a little bit 1:46:00 more. Elbows bent a little bit more. 1:46:02 Okay, that's it. And when you're ready, 1:46:04 we're coming out. Our feet were facing 1:46:06 the front just in time for boat pose. 1:46:08 Up. Balance. Boat. Keep breathing. Keep 1:46:11 breathing. Dasbo boat. Dashboat. 1:46:16 Now, hollow body. Your heels are up off 1:46:19 the floor. Actually, it's good that I'm 1:46:21 sweaty cuz I can see the imprint of what 1:46:23 my back is on the floor. I don't want my 1:46:25 shoulder blades to touch. Okay. Up. 1:46:29 Reach. 1:46:31 Boat. 1:46:33 Let's see. Look at that. See, shoulder 1:46:35 blades don't touch with my sweaty 1:46:36 imprint on the floor. Keep breathing. 1:46:39 Okay. Bo. a hollow body. Now, what I 1:46:42 want you to do is press your feet 1:46:44 together, squeeze your thighs. Now, 1:46:47 bring your chin into your chest, but 1:46:48 what I want you to do is do a handstand. 1:46:50 So, you need to get shoulder flexion. 1:46:52 So, what I want you to do is keep the 1:46:53 same hollow body position, but pull your 1:46:56 shoulders down towards the floor. Pull 1:46:59 the shoulders towards the floor. And 1:47:00 now, elevate the scapula. Reach your 1:47:02 fingertips far away from your feet. 1:47:04 Breathe. This is your handstand drill. 1:47:06 Extraordinary. Keep breathing. Connect 1:47:09 your belly and ribs in the front. Don't 1:47:10 let your lower back hollow out. Boat. 1:47:15 Breathe. Don't give up. Hollow body on 1:47:18 the right hip. Now the right armpit 1:47:21 doesn't hit the floor. 1:47:24 >> Left oblique working. 1:47:26 Other side. 1:47:31 >> Hollow body. Boat. 1:47:34 >> Legs straight out in front of you. 1:47:37 >> Heels on the floor. 1:47:40 reach up. 1:47:43 >> Fold forward. 1:47:45 >> Now 1:47:46 >> as you fold into the stretch, try and 1:47:49 really slow your heart rate down. 1:47:52 >> So this, if you're a biohacker or bio 1:47:55 optimizer, I like to call, 1:47:58 will help you to maximize something 1:48:00 called HRV. So if you can really get 1:48:02 your breath slow in between those hard 1:48:04 sets, you will develop incredible 1:48:06 nervous system 1:48:08 nervous system resilience. 1:48:10 >> So even with you when you argue with 1:48:12 people like Ronnie was talking about 1:48:13 when the [ __ ] hits the fan, you will be 1:48:14 able to find your calmer self [music] by 1:48:16 learning to stretch right now. Breathe 1:48:18 in, 1:48:20 >> breathe out. 1:48:23 One more round, 1:48:25 breathe out. 1:48:27 Now, what I want you to do is just bring 1:48:29 your hands slightly behind your knees. 1:48:32 Glue your chest as close to the thighs 1:48:33 as possible. Keep your chest and thighs 1:48:36 as glued together as possible and 1:48:37 straighten your arms. 1:48:39 Push. 1:48:41 Push. Push. Shoulder blades down the 1:48:44 back. And then bring it down. Ready? Do 1:48:48 that again. Push. Except if you want 1:48:51 more lsit. Thighs lift up. 1 2 3 1:48:57 4 5 6 cross your legs. Spring back. 1:49:04 Downward dog. Woo. 1:49:07 Old school. Actually, maybe not old 1:49:09 school, but hard venyasa. Don't worry. 1:49:11 Just so you know, if you can see with 1:49:13 the writing on my hand, we have a 20 1:49:15 minute shavasa in store for you. So, 1:49:18 just keep working towards. If that's not 1:49:19 a carrot, I don't know what is. Bring 1:49:22 come into a lunge. Bring your right 1:49:24 elbow around your left thigh. Go for it. 1:49:27 I'm gonna come around help in a lunge. 1:49:29 Right elbow around your left thigh. Now 1:49:32 you can dangle a strap or a towel. Hold 1:49:35 it. Keep breathing. Yazara. Good. Now 1:49:38 the more you can bring your left knee to 1:49:40 the little toe of the right foot, the 1:49:41 better. That's a long way. Hang on. Uh 1:49:45 let me see if I can get that. Oh, there 1:49:48 you go. That's good. Now, when you come 1:49:50 down, your foot goes off to the side. 1:49:52 Right foot goes off to the side. If you 1:49:53 can't bind and do it, you don't need to. 1:49:55 And you sit down low. Right. Left knee 1:49:57 is up. 1:49:58 >> Hug your knee in and twist slowly over 1:50:01 toward the left. 1:50:03 Now, as you know, your left hip will 1:50:05 want to lift up. Maybe you don't know 1:50:07 that, but breathe in. I want you to 1:50:10 engage muscles on the back of the left 1:50:12 butt cheek to pull your left sitbone 1:50:14 down and back. 1:50:16 Now, as you do that, engage muscles on 1:50:18 your right arm to pull the left knee 1:50:20 more across the midline. So, bring the 1:50:23 stretch into the outer left hip. Breathe 1:50:24 in. Get taller. 1:50:27 Now, rotate over towards the left. 1:50:30 Breathe in. 1:50:33 Breathe out. [sighs] 1:50:36 >> One more time. 1:50:39 Breathe out. 1:50:40 >> Ready? Now, step bring your feet so 1:50:43 they're both facing the front. Now 1:50:45 you're going to get your right. Just 1:50:47 work right here. Watch. Bring as much as 1:50:49 your right shoulder in front of the left 1:50:51 thigh as you possibly can. So not just 1:50:53 your elbow, your whole shoulder. Then 1:50:54 lift up. 1:50:57 Then come up on your tippy toes and lean 1:50:59 slowly towards your left hand. Try babe. 1:51:03 Try. Keep breathing. Lean. Lean. Lean. 1:51:05 Let's see. Go up. Tippy toes. Yeah, 1:51:08 Andrew. That's good. That's good. Lean. 1:51:09 Lean. Lean. Lean. Lean. Good. Yes, 1:51:11 Andrew. Yes. Breathe. Yeah, Zara. Okay, 1:51:14 bring it back. Feet face the front. 1:51:20 >> Navasana boat. Breathe. Inhale. 1:51:25 >> Exhale. 1:51:27 Do it again. 1:51:29 Now come down onto your back. Everyone 1:51:32 come down onto your back. Keep your 1:51:34 thighs straight up and down. Thighs 1:51:35 straight up and down. This is again for 1:51:37 the obliques. This is twisting, but it's 1:51:40 twisting using an eccentric contraction. 1:51:42 Okay? You're not just passive 1:51:43 stretching. So, your hands go off to the 1:51:46 side. Press your palms down. Thumbs away 1:51:48 from the face. Okay. Now, you're taking 1:51:51 your legs over toward the left, pressing 1:51:53 in particular through your right foot. 1:51:55 Point your toes a little. And try and 1:51:57 pull your tailbone away from the 1:51:59 shoulder. Look right. Now, try and keep 1:52:01 your feet like an inch off the floor, 1:52:04 but reach for your right arm. 1:52:07 And then come up. 1:52:09 Let's go the other way. You're actually 1:52:10 still doing a stretch, but you're also 1:52:12 strengthening the muscle at the same 1:52:14 time on the side body. Look left. Point 1:52:16 your toes. Breathe. 1:52:18 Breathe in. 1:52:21 Exhale. Legs towards the left. Look 1:52:23 right. 1:52:26 Inhale up. 1:52:28 Exhale. Legs right. Look left. 1:52:31 Up. 1:52:33 Boat. Boat pose. Breathe. Boat pose. 1:52:37 Breathe. 1:52:38 Now bring the heels down onto the floor. 1:52:42 Open your legs up fairly far. 1:52:45 Bend your knees and tilt your pelvis 1:52:48 slowly forward into a vista or um yeah 1:52:52 vista konasa. Breathe. 1:52:56 Breath in. 1:52:59 Breath out. 1:53:02 Another breath in. 1:53:05 Deep exhalation. Let it go. 1:53:08 Do that three more times. Breathe in 1:53:14 and outward breath. 1:53:17 One more. 1:53:20 Let it go. 1:53:22 Now take your hands here behind your 1:53:26 thighs. Uh behind like kind of halfway 1:53:28 between your knees and your hips. Lean 1:53:30 as far forward as you can. Lean as far 1:53:33 forward as you can. Lift your butt up. 1:53:35 Push. Push. Lean forward more. Point 1:53:39 your toes. Hips back. Bring it down. 1:53:42 [music] 1:53:43 Ready? Do that or feet can come up. Six 1:53:47 counts. One 1:53:49 2 3 1:53:52 4 1:53:54 5 1:53:56 6. Cross your legs. And we'll come back 1:53:59 into downward-facing dog position for 1:54:01 our last set of hard poses. 1:54:06 Breathe in. 1:54:09 Breathe out. Now come into plank 1:54:11 position again. Shoulders over the 1:54:13 hands. 1:54:16 And we're going to do five push-ups, but 1:54:17 we're going to do them slow. Keep 1:54:18 shoulder blades broad. [music] Chest 1:54:21 hovers one inch from the floor. So 2 and 1:54:23 12 cm 1:54:25 up. Plank. 1:54:29 Now put your knees on the floor. If 1:54:31 anyone for any weird reason wants to 1:54:32 make it harder, I can bring my hands way 1:54:34 further back. Turn them out and bring 1:54:36 your chest way for forward. So my hands 1:54:38 eventually will go in the same line as 1:54:40 my uh pelvis. Come down. 1:54:45 Up. 1:54:48 Number three. Down. 1:54:51 Up. 1:54:54 Four. 1:54:57 Up. 1:54:59 And come all the way down onto your 1:55:00 belly. 1:55:02 Now take your hands forward out and 1:55:06 wide. Anchor your feet and come into a 1:55:09 bjangasana with your arms straight 1:55:13 which will feel good in your spine if 1:55:16 you can keep pulling your hips forward 1:55:18 towards your hands. 1:55:22 Now use your breath to keep space in 1:55:24 your lower back joints. 1:55:27 Breathe in. I'm not trying to hinge into 1:55:29 my lower back. I'm trying to stretch my 1:55:30 abdominals in the front. One more breath 1:55:35 and come down onto the floor. Bow. Bend 1:55:39 your knees. Take your hands on your 1:55:40 ankle joints. Breathe in. 1:55:44 Spread your toes. Kick your feet up, 1:55:46 back, and away. Breathe in. 1:55:50 Breathe out. 1:55:53 Breath in. 1:55:56 Breath out. 1:55:58 Lift up a little bit more. Chest 1:56:00 forward. 1:56:02 And bring it down. 1:56:06 >> Up. Cobra. 1:56:09 Downward dog. Press back. Breath in. 1:56:14 Breath out. Lift your right leg up. 1:56:18 Step your right foot. 1:56:21 From the simple place, turn your right 1:56:23 foot towards the right. So, we're doing 1:56:25 a lizard lunge. Now with that external 1:56:28 rotation, sink your hips down low. I 1:56:30 want to open up actually not just your 1:56:31 right hip, but your left quadricep. 1:56:34 So draw your left heel in towards your 1:56:35 butt. Hold your right hand on the left 1:56:38 foot. And then start to press your left 1:56:41 heel towards your left butt cheek. And 1:56:44 lift your pubic bone up in the front. 1:56:47 Breathe in. 1:56:50 Breathe out. [sighs] 1:56:53 Pull your heel in a little bit more. 1:56:55 Stretch your quadricep. Let it release 1:56:58 as you breathe out. Stay in the pose. 1:57:00 One more round. 1:57:04 Now come back into a downward-facing dog 1:57:06 shape. So just one pose flow. Again, the 1:57:09 focus is not just left hip. We want to 1:57:10 open the right quadricep. Step your left 1:57:12 foot forward. Externally rotate your 1:57:15 left thigh. 1:57:18 Walk your right foot back more for more 1:57:19 stretch. Bend your right leg. Draw the 1:57:22 right heel in toward your butt. Lift 1:57:24 your pubic bone up in the front. Take a 1:57:27 breath in. 1:57:30 >> Good. Lift your chest. Breathe out. Get 1:57:32 a little bit more vertical if you want 1:57:34 more stretch. Breathe in. 1:57:38 Breathe out. 1:57:41 One more chance to get into your quad. 1:57:45 Breathe it out. [music and singing] 1:57:47 Step back. Downward dog. Breathe in. 1:57:51 Now bring your knees down to the floor. 1:57:53 Are we warmed up with a camel? Let's go 1:57:55 deeper in camel by reaching your arms 1:57:58 upwards towards the sky. We're doing 1:58:00 three camels today. 1:58:02 Keep your hands on your hips 1:58:07 or on your thighs. 1:58:10 Chest forward and up. 1:58:12 So, if you want to take a quick look, 1:58:13 anyone who hurts their back, if I go 1:58:15 back too far like this, it hurts my 1:58:16 back. I got to go forward and up. Keep 1:58:18 it elongated. Hands on heels, shoulders 1:58:20 up and forward. Keep breathing. One. 1:58:23 Three breaths. Two. [music] Amazing. 1:58:28 Three. Arms up high. 1:58:31 And elbows on the floor. 1:58:34 Dolphin pose. Dolphin is just downward 1:58:37 dog. If you don't know, with your chest, 1:58:38 elbows on the floor, chest pressing 1:58:40 toward your thighs. Keep breathing in 1:58:44 and out. 1:58:47 Now come into a forearm plank position. 1:58:50 Now, same idea. 1:58:52 Pull the shoulder blades wide. Feel like 1:58:55 you're pulling your sternum up towards 1:58:57 the ceiling above you. 1:58:59 >> Breathe. Now, bring your chest a bit 1:59:01 more forward. Keep breathing. 1:59:04 Now, downward dog. Press back. Breathe 1:59:07 in. 1:59:08 Breathe out. Round two. Elbows on or 1:59:13 knees on the floor. Toe mounds. Everyone 1:59:16 just stop here and go up. I just want 1:59:18 you to feel every joint in your lower 1:59:20 back is going elongating because you're 1:59:22 getting the upward force. Don't just 1:59:25 sink back. Now lean forward so you feel 1:59:27 more stretch over your abdominals. Hands 1:59:29 can come on the thighs 1:59:32 >> or the heels. 1:59:34 One. Five counts. 1:59:36 >> Two 1:59:40 three 1:59:43 four 1:59:45 >> five. Arms up. 1:59:47 >> Dolphin pose. Again, that's option one. 1:59:51 Option two, you probably don't need a 1:59:53 crystal ball. 1:59:58 >> So, you bring your elbows on the floor. 2:00:00 So, you can do dolphin or for form. 2:00:02 Really bring those elbows in close 2:00:04 together. 2:00:05 Press up and breathe. Head stays up off 2:00:07 the floor. Don't do headstand. Up. 2:00:10 Breathe. Shoulders over the uh wrist 2:00:14 more or less. Breathe. 2:00:16 >> Squeeze everything together. 2:00:25 >> Okay, let me see that one. 2:00:28 >> That's good. 2:00:29 >> Go, Teresa. Up 2:00:32 [music] 2:00:33 >> a little bit more. Up. 2:00:35 >> Okay. 2:00:37 Yeah. Okay. Bring it back. Everyone, 2:00:39 bring it back. Downward dog for you, 2:00:41 Teresa. Since you're so open, walk your 2:00:42 feet closer to your shoulders and try 2:00:44 more step into it than jumping. 2:00:49 >> Okay. Oh, got it. Okay. Okay. We'll work 2:00:51 on it. Okay. Come on up. We'll just keep 2:00:53 moving up into this one. Next one is log 2:00:55 of vadrasa. So, it's like this. Okay. 2:00:58 This is actually a real yoga sequence. 2:01:00 It's such a good one. Engage my erector 2:01:02 muscles in my spine. I'm pressing up 2:01:05 into my quads. I'm pressing the tops of 2:01:07 the feet. I come back a little and up or 2:01:11 I can go a lot 2:01:14 and up. That ability to find that 2:01:16 control of the quadriceps will really 2:01:19 help with all your front body stretches. 2:01:21 Breathe in. Let's go. 2:01:23 >> Breathe out. [sighs] 2:01:26 >> Inhale up. 2:01:29 >> Exhale back. 2:01:32 >> Inhale up. 2:01:35 >> Exhale. 2:01:37 Now last one. Come into camel. Breathe. 2:01:41 Breathe. 2:01:43 >> One, 2:01:45 two, 2:01:47 three. 2:01:49 >> Let's see your um if you're going into 2:01:51 dolphin pose. Okay, let me help you with 2:01:52 your dolphin pose. 2:01:54 >> What you want to do is your latap 2:01:56 muscles attach here. Can you see on your 2:01:57 armbbone? So, if I press my chest toward 2:02:00 my thighs and externally rotate the arm, 2:02:02 I will get that stretch in the lat 2:02:04 muscles. Okay? So, don't just stay here. 2:02:06 push chest towards feet. If you want to, 2:02:09 you can come up 2:02:12 >> and you can bend the knees [music] and 2:02:14 come into your uh pinch of myasa 2:02:16 scorpion variation. 2:02:20 >> And if you can get that, try and come up 2:02:23 into your full core line integration duo 2:02:26 line. 2:02:28 [music] 2:02:29 >> Okay. 2:02:30 Oh, watch. 2:02:33 Go. Uh, you don't have to do the full 2:02:35 scorpion. Just do just do dolphin pose 2:02:38 if that's where you're at today. 2:02:38 Breathe. Go, go, go, go, car. See how 2:02:40 your shoulders you push forward. Get 2:02:42 them push back. So, watch. Hang on. 2:02:44 You're going to push your shoulders 2:02:45 back. So, watch. The shoulders got to 2:02:47 get pushed back this way. Shoulders 2:02:48 back. That's it. That's it. That's it. 2:02:50 That's it. That's it. One leg up. 2:02:53 Just one leg only. One leg only. There 2:02:55 you go. There it is. Go. One more time 2:02:56 up. One more time up. You're okay. You 2:02:58 go again. One more time up. One more 2:03:00 time up. One more time up. Push up. 2:03:03 There it is. Legs up. Legs up. Push. 2:03:05 Look at this. Whoa. 2:03:08 Yeah. And then bring it on back down. 2:03:10 Bring it back down. Play with it a 2:03:12 little bit more. 2:03:13 >> Okay. Let me help Miguel. Hang on, 2:03:16 Miguel. I want to keep your head off the 2:03:17 floor. So, bring your elbows closer 2:03:19 together. That'll give you more height. 2:03:20 The more you bring your elbows in, the 2:03:22 more uh if your elbows go out too far, 2:03:24 you don't your head's going to come 2:03:25 closer to the floor. Up. One, two, 2:03:28 three. Up. There it is. There it is. 2:03:29 You're okay. There. Keep pushing up. 2:03:30 Squeeze your elbows in. Push up. Tall. 2:03:32 Tall. Tall. Tall. Tall. Squeeze. Yes. 2:03:34 And then come on out. Yeah. Awesome. 2:03:38 Want to go? Yeah. Breathe up. Try one 2:03:43 more time. Keep playing. Keep playing. 2:03:46 It takes a few attempts. There it is. 2:03:48 That's amazing. That's amazing. That's 2:03:49 amazing. Breathe. 2:03:51 Push up. Push up. Push up. Yeah. That's 2:03:53 it. Squeeze. That's it. That's it. 2:03:56 That's it. That's it. 2:03:57 >> Yep. And then come on down. That's 2:03:59 amazing. 2:04:02 Okay. 2:04:05 >> One one little tip I have found. Okay. 2:04:08 That's really good. That's amazing. He's 2:04:09 on fire today. 2:04:12 >> Fire. Oh my god. That's amazing. Dubai 2:04:16 energy. 2:04:19 >> What I find is I I find one thing that 2:04:21 helped me was not aiming not aiming to 2:04:25 keep my shoulders 2:04:28 uh over my elbows. If I allow my 2:04:31 shoulders to come a bit more forward. So 2:04:33 I used to try and really press back hard 2:04:35 like this. But now I let my shoulders 2:04:36 come a bit more forward [music] and then 2:04:38 up this way. 2:04:41 And I find that and then I can go up at 2:04:43 the last minute. 2:04:46 I find that really helps. And over time 2:04:49 you can straighten the arms more. Okay, 2:04:52 let's move on. Back we go. Downward dog. 2:04:54 That was beautiful. We're almost done. 2:04:55 I'm looking at the time. Just a couple 2:04:56 more things. Breathe in. Stick with us. 2:05:00 Focus for the last 10 minutes of hard 2:05:03 things. Breathe out. Feet forward 2:05:06 between the hands. Lengthen your spine. 2:05:08 Top of the mat. 2:05:10 Fold forward. Breathe out. [music] 2:05:14 Now come up into standing. 2:05:19 Now, next thing we're doing is called a 2:05:22 [music] [ __ ] squat. Okay. So, maybe if 2:05:25 you're in the front, just squat down so 2:05:26 everyone can see. Okay. Okay. So or 2:05:28 trace me. Okay. Watch. Everyone else can 2:05:30 stay standing. I've demonstrated this in 2:05:32 the classes of Don Chongu before. But 2:05:35 let me do it from the side so you can 2:05:37 see. 2:05:38 Basic support at my toes. 2:05:41 Half my body weight has to go in front 2:05:44 as half of my body weight goes back. 2:05:46 Flexible people want to do like this. 2:05:49 But don't keep your abdominals engaged. 2:05:51 Okay? So keep your abdominals on. The 2:05:53 only thing I'm doing is changing knee 2:05:55 flexion and ankle flexion. No other 2:05:58 joints move. Okay? So, I'm not doing 2:05:59 spinal extension in other words or hip 2:06:01 extension. Okay? So, I'm here. I just 2:06:04 keep coming forward [music] 2:06:06 on the toes on the toes. As the knees 2:06:08 come forward, the shoulders go back and 2:06:11 then come back up. 2:06:13 Okay. Now, you where you may start, 2:06:15 where I started a few years ago, I only 2:06:17 started doing these, okay? Is just like 2:06:21 that. 2:06:22 and [music] up. And what you're going to 2:06:24 find, this is going to be super 2:06:25 important neurologic control just in 2:06:27 general for life. But when you want to 2:06:29 stand up from a wheel post, this is the 2:06:31 what you need to be able to do. Like 2:06:32 it's going to help with all your front 2:06:33 body stretches. So, one more time. What 2:06:35 am I not doing? Arching the back. What's 2:06:37 happening here? I keep this engaged. My 2:06:40 quadriceps in the front and then as my 2:06:42 knees go forward, it's just physics. 2:06:44 Half my body weight is here [music] as 2:06:47 the other half goes back. More my knees 2:06:49 go forward, the more my shoulders go 2:06:50 back. More my knees go forward. More my 2:06:52 shoulders go back. 2:06:57 Okay. Ready? I made it look easy. It's 2:07:00 going to be harder than that on. Sure. 2:07:04 By the way, I did a whole blog. A good 2:07:06 thing to do is to hold [music] on to a 2:07:07 bar or even I use a TRX a lot. Like so 2:07:10 if you can hold on to something. So even 2:07:11 if there's something around you and you 2:07:13 want to cheat, you can actually hold a 2:07:14 wall or something beside you like face 2:07:16 the wall and hold it. But it's this from 2:07:19 the front. Okay. Okay. So, front view is 2:07:21 here. I'm using my abdominals and it's 2:07:24 just I'm on my tippy toes. I'm leaning 2:07:26 forward. So, I'm leaning back with my 2:07:28 torso as the knees come forward. 2:07:32 Hover. And then up. And there's 2:07:35 something cool about the coming up. I've 2:07:36 just learned when I come up, I'm really 2:07:38 kind of doing that. Really kind of doing 2:07:42 pulling as this pulling feeling with the 2:07:44 foot. [music] 2:07:44 Okay, I'll watch. Go for it. Yeah, 2:07:46 that's good. That's good. Caroline, go. 2:07:47 Okay, let's do it together. Come up into 2:07:49 standing. Good, Miguel. Good. Use your 2:07:51 quadriceps. Okay. So, you start to fall 2:07:52 back. It's just it's like this is going 2:07:56 to prevent dementia. I mean, at least 2:07:58 slow it down because your brain I'm true 2:08:00 is true [music] is like working so hard 2:08:01 to fire those pathways. Okay. It's not a 2:08:04 full guarantee it'll prevent dementia, 2:08:05 but we'll slow it slow it down. Lean. Go 2:08:07 for it. Lean. Yeah. That's it. That's 2:08:10 it. Okay. I saw what I saw is some 2:08:13 people want to fold here. Don't let that 2:08:15 happen cuz you're like, "Oh, I'm going 2:08:16 to fall back." So you fold forward. If 2:08:18 you feel like you are going to fall 2:08:20 back, let your knees go further forward. 2:08:23 Don't fold from here. So it's that knees 2:08:25 coming forward, knees coming forward, 2:08:26 [music] knees coming forward, knees 2:08:28 coming forward, back 2:08:31 up. 2:08:35 >> Surfing layback. It's going to help with 2:08:36 all that. It is true. No, that's what 2:08:38 you need is that eccentric contraction. 2:08:39 Yeah. So then if you do a surf layback, 2:08:41 you can go down up and you'll have that 2:08:43 ability to like full at any age. Yeah. 2:08:45 [music] That's it. Exactly. 2:08:48 Yeah. It's like a active contraction. 2:08:49 That's really good. Really good. Yes. 2:08:52 Okay. Okay. And you're folding here. Up. 2:08:55 Let's do one more. One more. 2:08:58 That's it. Or see that's it. And then 2:09:00 up. 2:09:03 Okay. Let me let me give you one more 2:09:04 tip. Let's do one [music] more. Try 2:09:06 this. Cuz what I noticed is some people 2:09:08 are taking the tension off of their 2:09:10 thighs. Okay. So, if you can push your 2:09:14 hands into your thighs and keep watch. 2:09:16 So, pull down here. Push forward your 2:09:18 thighs. So, you need to contract your 2:09:21 quadriceps. Loose people are going to 2:09:23 want to turn their quadriceps off cuz 2:09:24 they're trying to do a back bend. Okay? 2:09:27 So, [music] press engage your 2:09:28 quadriceps. Now, they're lengthening 2:09:29 eccentrically as you come forward. As 2:09:31 you come forward, as you come forward. 2:09:33 There it is. Look at that stall. Look at 2:09:35 that. Look at that. Look at that. Up. 2:09:42 Now, as always, 2:09:45 >> that was the blue pill. 2:09:50 >> If you want the red pill, here's where 2:09:51 we're going. Okay, you don't have to do 2:09:54 this. I come forward, forward, forward. 2:09:57 I get that stall. I reach my right hand 2:10:00 behind me and I basically set up for 2:10:01 like a wild thing, except now I push up. 2:10:06 I come around and into wheel. 2:10:13 And then I can reverse it back out. 2:10:18 [sighs] 2:10:23 >> Age 57 today. Here we go. Let's do it. 2:10:27 Reach back. So the if you're going to 2:10:29 reach, if you're going to take your arm 2:10:30 back. Okay, that was really good. That's 2:10:32 good. Yes. 2:10:35 That forward. Yes. That's it. That's it. 2:10:38 That's it. 2:10:39 up. 2:10:41 >> Yes. 2:10:43 >> How do you get back up? 2:10:46 >> It's the same thing. Up now or is going 2:10:48 to come up. You're going to come forward 2:10:50 and Okay. But when you came forward, 2:10:52 you're you got to keep the quadriceps 2:10:53 engaged. Yeah. There you go. Reach back, 2:10:56 Teresa. Up and around. Up and around. 2:10:59 Good. [music] Now, what you got to do is 2:11:01 come back with your knees way past your 2:11:03 toes. Come up on your tippy toes. Yeah. 2:11:05 There you go. Okay. But you came in. 2:11:07 Okay. So you lost all the tension. Hang 2:11:09 on. So when you come back up, when you 2:11:12 come back up, hang on. Where are you? 2:11:13 Here. I come back up. I need to let my I 2:11:17 kind of do this. I let my b let my knees 2:11:19 come forward. And I got to turn these 2:11:21 on. I got to turn the quadriceps on. And 2:11:23 then I come back up. Yeah. So you just 2:11:25 have to get that engagement cuz you 2:11:27 those quadriceps are turned off. 2:11:31 Up. 2:11:32 Now knees are now come back and let your 2:11:34 knees go really past your toes. That's 2:11:37 better except um 2:11:41 except you got to come forward by 2:11:43 letting the knees come up. Okay, you 2:11:45 kind of uh engage here. You're doing a 2:11:48 back bend. Do here and do pull your You 2:11:52 got to think your quadriceps are going 2:11:53 to bring you up. If you want to try 2:11:55 something else, just one more. You 2:11:56 ready? One more hard one. You can go 2:11:58 here down. 2:12:02 Now, we did this one before. We already 2:12:03 done this. Knees on the floor. Remember 2:12:05 this logo of vondrasa? hopefully because 2:12:06 there's only 20 minutes to go. Back 2:12:10 >> up 2:12:12 to mounds. [music] 2:12:14 [singing] 2:12:17 >> Back. 2:12:20 >> Okay, new challenge. I'll watch. Go for 2:12:23 it. Did you get it? 2:12:26 [ __ ] squat, which you just kind of 2:12:29 mastered or at least did a pretty good 2:12:30 job. Knees on the floor. Then we did 2:12:32 loguardana. 2:12:34 This one. Now, when you come back up, 2:12:40 uh, you're keeping your toe mounds on 2:12:41 the floor and then you rock back here. 2:12:44 Rock back 2:12:46 and then back up. 2:12:49 It's really good control. 2:12:52 Yep. Go. Keep going back. Keep going 2:12:55 back. Keep going back. Keep going back. 2:12:57 Use your feet more. Use the feet more. 2:12:58 Yeah. Yeah. Push. Yeah. Push your feet 2:13:00 hard. No. No. You got to be on the tops 2:13:01 of the feet. Push your feet. [music] 2:13:03 Yeah. Use your quadricep. A lot of 2:13:05 strength. It takes a lot of strength. 2:13:06 Come up. That's it. Toe mounts on the 2:13:08 floor. Lean back. Rock back. That's it. 2:13:12 Rock back. Rock back. Yes. Oh, darn. Too 2:13:16 sweaty. 2:13:17 Okay. 2:13:19 >> The body wants to bend. Yes. You'll go 2:13:22 toe mounds. Toe mounds. Rock back. 2:13:25 Shoulders back. Shoulders back. Quads 2:13:29 up. Quad. Knees up. Knees up. Lean up. 2:13:31 Almost there. Almost there. Almost 2:13:32 there. Keep leaning. Keep leaning. Keep 2:13:34 leaning. Keep leaning. Keep leaning. 2:13:36 Yes, back. [applause and cheering] 2:13:39 It really is. It really is like I mean 2:13:41 so much of we do in calisthenics is just 2:13:43 base of support, center of mass. So, 2:13:45 it's like my base I mean I've showed 2:13:48 most people before base uh base of 2:13:50 support is here and center of mass is 2:13:53 here on the brick. If I bring my center 2:13:54 of mass past the base of support, it 2:13:56 falls that way. If I keep it on that 2:13:59 side, it falls back this way. What does 2:14:00 that have to do with anything? Watch. 2:14:02 [music] If I keep my base of support too 2:14:05 far back here, it doesn't work. I gota 2:14:06 bring my base of support forward. So 2:14:09 where yeah, Neil was there. He was here 2:14:12 and he's like, "Oh, I can't get back 2:14:14 up." But it's just a matter of bringing 2:14:16 now the base your center of mass is 2:14:18 going to go back here. And the more the 2:14:20 center of mass goes back there, that 2:14:22 allows me to get the knees up off the 2:14:24 floor and come up. So you're just really 2:14:27 getting that neurological control of 2:14:28 just levers and fulcrums really truly. 2:14:31 Okay, let's uh clean this up. Come up 2:14:34 into standing. All hard work is over. 2:14:37 High five somebody around you. You 2:14:39 freaking crushed it. All right, 2:14:42 face over here towards the right. 2:14:46 Bring your feet parallel 2:14:49 and fold forward. And don't let the 2:14:51 hamstring f be the focus. Let the focus 2:14:54 be the lower back length. Okay, so we're 2:14:57 slowing everything down. Breathe in. 2:15:02 and breathe on out. [sighs] 2:15:07 >> Breathe in again. 2:15:10 >> Okay, so this has been a hard practice. 2:15:12 Now everything else will be so freaking 2:15:14 mellow. In fact, we are completely 2:15:17 changing the way our nervous system 2:15:19 works. Moving from sympathetic to 2:15:21 parasympathetic tone as we slow down our 2:15:24 metabolism, our metabolic rate. Breathe 2:15:26 in our need for energy. Breathe out. In 2:15:29 other words, we burn less calories and 2:15:30 the nervous system changes. Two more 2:15:33 breaths in. 2:15:36 Breathe out. Now, I know it's the third 2:15:38 time we did it, but we're going to go 2:15:40 for it. Lateral splits again. Take the 2:15:43 legs out to the side. 2:15:48 I guarantee you if you go to a gymnastic 2:15:50 class, they will not even just do it 2:15:51 three times. They'll do it more than 2:15:52 that. The lateral splits. But somehow in 2:15:55 a yoga class viasa we just do this once 2:15:57 and expect it to make flexibility gains. 2:15:59 So just breathe into what you feel. 2:16:03 Breathe out. Open mouth. [sighs] 2:16:06 Relax your eyes. 2:16:08 Let your body calm down. There's no more 2:16:10 hard work going. So you can really 2:16:12 relax. I'm not going to surprise you 2:16:13 with anything. Breathe in. 2:16:17 Close your eyes. Breathe out. And tend 2:16:19 and befriend your muscles. 2:16:24 Go deeper. Once your body shifts, 2:16:26 breathe in. 2:16:29 >> Relax muscles in your inner groin. You 2:16:31 may be thinking, "How much longer?" 2:16:33 Answer is 20 seconds. Not long. 2:16:38 [sighs] 2:16:42 >> Breath deep. 2:16:46 >> Sweet release. [sighs] 2:16:49 We got one more breath in. 2:16:53 >> Let go of something. 2:16:56 Heel toe the feet together. Turn your 2:16:58 left foot forward toward the front and 2:17:01 step back into a downward-facing dog 2:17:03 shape. 2:17:05 Lift your right leg up and we'll go for 2:17:08 pigeon pose. Step your right foot 2:17:10 forward into a deep lunge. Backing your 2:17:12 hips up. Keeping your right foot 2:17:14 anchored. Moving [music] right knee 2:17:16 back. 2:17:18 Tilt your pelvis forward slowly as you 2:17:20 press your hips back. 2:17:24 >> I'm going to turn my timer on. See if we 2:17:25 can stay here for a little bit over a 2:17:27 minute. 2:17:31 >> Okay, slow breathing. 2:17:34 >> Timer's on. 2:17:39 So feel into your body. 2:17:45 >> And the [music] same way you can squeeze 2:17:47 a fist and then let it go, you can let a 2:17:49 muscle relax consciously. 2:17:55 Breathe [music] in. 2:17:58 Unwind your mind. Let something go. 2:18:05 Breathe in deep. 2:18:09 Breathe out. We got 40 more seconds. 2:18:11 I'll say [music] nothing. Just feel that 2:18:13 you are getting the right hip expanded. 2:18:20 Last breath. Inhale. 2:18:26 Exhale it out. 2:18:29 Okay, that was exactly 1 minute. Step 2:18:32 back into downward dog. We'll do our 2:18:35 opposite side. 2:18:37 So, don't feel there's a rush. In fact, 2:18:38 take lots of time to set up for your 2:18:40 left side. 2:18:43 Back the hips up. 2:18:46 Back the hips up. 2:18:48 Breathe into your left hip. One minute. 2:18:58 And one of my favorite topics we have 2:19:00 not brought up brought up today is how 2:19:03 emotions get stored in the tissues of 2:19:05 the body through the thoughts into the 2:19:08 nervous system 2:19:11 through into the muscles into the 2:19:13 organs. 2:19:17 Most people on planet Earth that residue 2:19:20 that emotional residue just keeps 2:19:21 building up and up and up in muscles and 2:19:24 organs and tissues. They don't even 2:19:25 realize that they are storing them. 2:19:29 20 more seconds. So just breathe in. 2:19:34 Don't just stretch a muscle. Breathe out 2:19:36 old emotions. Worry, fear, [music] 2:19:39 arguments. 2:19:41 Last one. 2:19:45 Open your mouth. 2:19:48 And that was one minute exactly. Come 2:19:50 back in a downward-f facing dog. Now you 2:19:53 may want to block for this one. 2:19:56 Step your right foot forward and go into 2:19:58 half splits 2:20:01 or full splits. One minute timer on now. 2:20:07 Breathe. 2:20:12 Don't rush into it. 2:20:24 Good. Breathe in. 2:20:29 Breathe out. We only got 30 more 2:20:30 seconds. Go. 2:20:35 Breath in deep to what's tight. 2:20:40 Dust your house. Breathe out tightness 2:20:42 through an open mouth. 2:20:45 Okay, 15 more seconds. You can do this. 2:20:53 Almost there. 2:20:58 Last one. 2:21:01 Make a sigh. 2:21:04 That's it everybody. That was one 2:21:05 minute. Back we go. Downward dog. Not a 2:21:07 second more. 2:21:09 Okay. So, same thing. I won't hold you 2:21:11 more than one minute. Go. Lift your left 2:21:13 leg up and step into half splits. 2:21:16 or full 2:21:19 timer starting now. 2:21:23 Now, no one can feel into your body 2:21:25 except for you. That sounds obvious, but 2:21:27 there's so much in that. 2:21:32 That means you got to stop talking to 2:21:34 yourself in a third person. You have to 2:21:36 really feel into your first person 2:21:38 experience. 2:21:40 What am I feeling? 2:21:45 not what am I supposed to be feeling. 2:21:52 Just move towards what is expansive and 2:21:55 bright emotionally 2:21:59 and move out what is dark and the 2:22:01 flexibility will come as a byproduct of 2:22:03 that process. 15 more seconds. Slow 2:22:05 breath. 2:22:12 Conscious breathing. 2:22:17 Okay, step back. 2:22:20 Downward dog. 2:22:23 Come into utanasana. So, top of your 2:22:26 mat. 2:22:28 Lengthen your spine. You got one minute 2:22:30 here. 2:22:31 Really let your spine elongate. So, you 2:22:34 want to feel that your front pelvis is 2:22:37 getting glued more towards your thigh 2:22:38 bones. 2:22:41 You want to feel like this imaginary 2:22:43 hands on your shoulders pulling down as 2:22:47 you lift your tailbone up. 2:22:51 Breathe in. 2:22:55 Breathe out. 2:22:59 In. 2:23:03 Exhale. 2:23:06 One more. 2:23:14 Breathe. Last time. 2:23:17 Everything's mellow. Let it go. 2:23:20 Now we're coming down onto our backs. 2:23:21 Bring your knees into your chest as if 2:23:24 you're lying in a hammock. 2:23:26 Close your eyes. 2:23:30 In fact, if anyone knows how to turn 2:23:31 those lights down, you can turn the 2:23:33 lights down if someone knows how. 2:23:36 Take take a breath in. 2:23:41 Now I want you to really breathe out and 2:23:43 let your lower back ribs sink down. 2:23:53 Now 2:23:55 you may not categorize this as 2:23:57 stretching and I guess realistically 2:23:58 [music] it's not 2:24:02 but it's more deontracting. Literally 2:24:06 muscles can either contract, relax or 2:24:08 extend. Stretching a muscle is 2:24:10 extending. We're moving towards a 2:24:12 relaxed sarcimeir microscopic muscle 2:24:14 unit. 2:24:16 Breathe in 2:24:20 and breathe out. Now I mentioned how we 2:24:22 store emotions in the body. You know 2:24:24 that already. But I realized something 2:24:26 earlier this year that the word stories 2:24:28 and storage are related. 2:24:32 So what gets stored in our bodies are 2:24:34 the stories that our mind tell us all 2:24:37 the time. 2:24:42 And what's cool about yoga, this process 2:24:44 right now is the only way to unwind the 2:24:48 stored emotions, to relax a muscle, 2:24:53 is to stop that loop, to break it, short 2:24:57 circuit it, to let go of our minds 2:25:01 conversation 2:25:03 about things that aren't going right. 2:25:05 Breathe out. 2:25:10 Breathe in expansively. 2:25:15 And as you let those conversations out, 2:25:17 let the emotions go like helium balloons 2:25:20 dropping off into the horizon. And you 2:25:22 will feel more of the lower back hit the 2:25:24 floor. 2:25:29 Tend your body. Breathe in. 2:25:34 Now really size something out. Emotional 2:25:37 clearing. Breathe out. Let it go. 2:25:40 Now take your hands off to the side. Let 2:25:42 your knees go over to the left. 2:25:45 And you can bring your knees closer to 2:25:47 the left armpit if you want more 2:25:48 stretch. Let your tailbone move towards 2:25:51 the right corner of the mat for more 2:25:52 stretch. Lastly, everyone, left hand, 2:25:54 right knee. Push your right knee down 2:25:57 and reach your right arm towards the 2:25:58 right. Reaching up the right shoulder 2:26:01 away from your right hip. Close your 2:26:03 eyes. Breathe in. 2:26:07 Stretch your right hip and oblique as 2:26:08 you breathe out. 2:26:14 Now turn muscles on that are chronically 2:26:16 contracted in the right hip. 2:26:21 Open your mouth. 2:26:26 Stretch into it a little bit more when 2:26:28 your body allows release. 2:26:33 Let go. Open your mouth. 2:26:37 Ready? 2:26:39 Change sides and do it slowly. It's 2:26:42 amazing how many things we do fast. 2:26:46 Knees go over to the right. Reach your 2:26:47 hands towards the left. Again, we're 2:26:50 trying to get the stretch, if you can't 2:26:51 feel it, into your left hip, left 2:26:54 obliques. Um, there is a little tiny 2:26:56 muscle that goes from the back of the 2:26:59 pelvis onto your spine called the QL. 2:27:04 Breathe in. 2:27:07 Look left. Breathe out. 2:27:12 Now feel where the resistance is. 2:27:17 Let go of the tightness. You may not 2:27:20 believe it, but most of that resistance 2:27:21 is coming from your mind. 2:27:27 Breathe in. 2:27:30 Let it go. [sighs] 2:27:36 Take time. Unwind. 2:27:40 Slowest, longest breath you can. Feeling 2:27:43 down into the tight places and expand. 2:27:44 This is our last pose. 2:27:48 Let's do one more breath. Breathe out. 2:27:50 [sighs] 2:27:54 Now inflate a balloon inside of you. 2:27:57 Tailbone to crown. 2:28:01 Drop your left ear down. Press the left 2:28:03 knee down with the right hand. As you 2:28:05 breathe out, open your mouth. Stick your 2:28:06 tongue out. Let it go. 2:28:11 Now, as I mentioned, nice long shavasana 2:28:13 on our menu today. Feet flop open, palms 2:28:17 turn open. If you need anything, 2:28:21 now's the time. 2:28:46 So, I know we practice hard and what I 2:28:48 find is on the days where I practice 2:28:50 really hard, 2:28:53 I really can relax deeply. 2:29:04 And if you can remember back to like 2:29:06 10th grade or 9th grade when you learned 2:29:08 about homeostasis, you'll know why. 2:29:23 It's because the all the hard work we 2:29:25 have done have actually disregulated the 2:29:27 body. Speeded up heart rate, 2:29:30 temperature, 2:29:34 breath 2:29:39 even made our muscles slightly more 2:29:41 acidic. 2:29:50 So to bring the body back to balance 2:29:52 right now after a hard practice it is 2:29:54 doing everything it can to just bring 2:29:56 more parasympathetic tone into the body 2:30:00 for the organs 2:30:04 the arteries and heart 2:30:08 and for the muscles to completely relax 2:30:11 and slow down. 2:31:19 Now take a little time and just feel 2:31:22 into your eyebrows, that third eye 2:31:24 chakra. 2:31:30 Just see if there's any more space you 2:31:32 can make in that area. Any more 2:31:33 relaxation of forehead of eyes 2:31:51 and allow the scalp to tingle as the 2:31:53 eyes and brain relax. 2:32:05 and tune into the throat chakra. 2:34:16 So let the arms become heavier, 2:34:19 palms heavier 2:34:26 and allow Allow the bones to crystallize 2:34:29 and become like bone or stones more 2:34:31 sinking down into the earth. Heavy 2:34:33 stones on your hands, on your shoulders 2:34:35 sinking you down. 2:35:05 >> [sighs] 2:36:02 [sighs] 2:36:39 >> Let the belly relax more. So when we 2:36:41 breathe in, just feel this beautiful but 2:36:43 simple sensation of the belly button 2:36:45 rising when we breathe in. 2:36:52 And as we breathe out, the pelvis, the 2:36:54 rib cage, the back of the skull imprints 2:36:57 more onto the floor. 2:38:10 Tune into the feet. Just let them get 2:38:12 very heavy. Sensation is that if you 2:38:15 were to try and move the feet, it would 2:38:17 be hard. 2:38:23 Let go of all marching orders that our 2:38:26 brain normally sends to our body to make 2:38:29 it through our busy days. 2:38:33 Let your body restore. 2:38:46 And as the feet become heavier, the 2:38:48 thighs become heavier as well. 2:38:56 which pulls down towards the center of 2:38:58 the earth more allowing more space in 2:39:00 the lower back. Breathe into that space. 2:39:51 >> [sighs] 2:40:55 >> Few 2:41:11 more minutes. Whole body. 2:41:14 Let it sink down. 2:41:30 >> [music] 2:41:46 [music] 2:42:10 [music] 2:42:14 >> As we stay for these last couple of 2:42:16 minutes to frame this experience in the 2:42:19 yogic terms, yoga sutra terms. 2:42:23 We talked about tapas and discipline and 2:42:25 [music] the need to strive 2:42:28 to stay focused. 2:42:31 >> [music] 2:42:35 >> But we need to know when to reach in for 2:42:37 another tool called sentoia contentment 2:42:42 where we don't have to change a thing. 2:42:45 [music] 2:43:01 >> [music] 2:43:05 >> No longer are we striving for 2:43:07 improvement. 2:43:09 Things are [music] 2:43:11 perfect. They are fine just the way are 2:43:13 they are right now. So breathe into that 2:43:15 space, this precious moment, 2:43:23 and let go of the need for anything to 2:43:25 be different than it is right now. 2:43:27 Relax. 2:43:44 And come back to the same place we 2:43:46 started. Focusing on this beautiful 2:43:48 energy center, Agna chakra, the third 2:43:51 eye. 2:43:53 allowing the front of the skull to sink 2:43:55 into the back. Eyes to sink into these 2:43:58 imaginary hammocks around the eye 2:44:00 sockets. 2:44:21 And the scalp starts to tingle again. 2:44:24 The body feels heavy like anything would 2:44:26 be hard. Moving the fingertips is hard. 2:44:28 Moving the toes is hard. 2:44:32 [music] 2:45:01 And as these inhibitory signals get sent 2:45:03 through the nervous system down into the 2:45:05 body, we burn less energy, less fuel, 2:45:07 less ATP. 2:45:27 And in the process we can start to let 2:45:29 go of the outer body, the anamaya kosha, 2:45:33 the food body and tune [music] more in 2:45:36 to the anandosha, the energy body, the 2:45:39 bliss body inside. 2:45:41 [music] 2:45:52 So as your nervous system now has shut 2:45:54 down all signals to your muscles to 2:45:57 contract, 2:45:59 it makes it easier for us to feel life 2:46:02 more at a vibrational level at the 2:46:05 atomic level where it's just vibrating 2:46:08 energy. 2:46:27 where we aren't even made up of cells 2:46:29 anymore. We've gone from muscles to 2:46:31 cells and now we're into the realm of 2:46:34 particles and waves. 2:46:44 And just dissolve our complete sense of 2:46:47 our personality. And just as we sink 2:46:49 into the present moment, just drift into 2:46:51 this experience of waves of energy of 2:46:54 light and find the bliss in this. This 2:46:57 ananda means bliss and nandandaness of 2:46:59 it. 2:47:03 [music] 2:47:31 >> [music] 2:47:50 [music] 2:47:58 [music] 2:48:02 >> Okay, as promised, we had a nice heart 2:48:04 practice. We had a deep stretch [music] 2:48:06 practice. We had 20 minutes of nice 2:48:09 shavasana to set the tone. 2:48:14 And lastly, let's tune in to a beautiful 2:48:17 chance to meditate, to clear our minds, 2:48:20 to tune into the divine energy of the 2:48:23 universe. 2:48:27 Breathe in. 2:48:30 Breathe out. 2:48:40 And whenever you're ready, take your 2:48:42 time. 2:48:45 Grab a bolster. 2:48:47 Um, come on up here around this nice 2:48:49 mandela. 2:48:51 No rush. Take as much time as you need, 2:48:53 but just come on up here. I'll just drop 2:48:55 in first and feel free to join whenever 2:48:57 you're ready, but don't stay far away. 2:48:59 Coming close. 2:49:05 [music] 2:49:09 I'm sitting on my shins, but you don't 2:49:10 have to. You can just get a cushion. 2:49:29 And once you get there, I'll say 2:49:30 nothing. You're advanced yoga. Advanced 2:49:32 yogi. 2:49:44 So tune your body and mind into a human 2:49:46 antenna 2:49:53 picking up the signal of love. Broadcast 2:49:55 that signal. 2:50:06 >> [music] 2:50:15 >> Breathe out. 2:50:21 [music] 2:50:23 Imagine your back pressing into a wall 2:50:27 or like a car seat. Back of the skull. 2:50:31 Press that back. And breathe in. Reach 2:50:33 the shoulders up this imaginary wall and 2:50:37 wide. 2:50:39 And as you breathe out, let your hips 2:50:40 drop down in a relaxed state. 2:50:46 [music] 2:50:50 Let's see if we can slow the rate of 2:50:53 breathing down. Everything slow. Breathe 2:50:57 out. 2:51:02 Inhale for the count of five. 1 2:51:05 2 2:51:07 3 2:51:09 4 2:51:11 5 Pause. 2:51:14 Exhale. 1 2:51:17 2 2:51:19 3 2:51:21 4 2:51:22 5. 2:51:24 Pause. 2:51:26 Now, tweak your formula so it's right 2:51:27 for you. If that was too long, 2:51:30 shorten it. But keep that same ratio. 2:51:53 >> [music] 2:51:58 [music] 2:52:16 >> Breathe slow so your body so your 2:52:18 nervous system knows you're going into 2:52:20 energy conservation mode. [music] 2:52:29 [music] 2:52:37 >> [music] 2:53:04 >> Now in the center of your mind, in the 2:53:06 center of your brain, between your ears, 2:53:09 feel there is light, luminous light. 2:53:14 Let it glow brighter every time you 2:53:16 breathe in. 2:53:18 Golden light. 2:53:21 And breathe out dark smoke, clouds, 2:53:23 worry, 2:53:25 fears. [music] 2:53:37 [music] 2:53:58 You're just thinking this is kind of 2:53:59 like thinkahholics anonymous. Just all 2:54:02 that overthinking. Just relax and sink. 2:54:07 Sink your brain down into the hot tub of 2:54:10 cerebral spinal fluid. 2:54:17 As you s sync up with the light of the 2:54:22 universe, 2:54:26 sync your brain down to sync it up with 2:54:30 the universal consciousness. 2:54:32 It's like your phone picks up a Wi-Fi 2:54:35 signal. 2:54:39 >> [music] 2:54:47 [music] 2:54:55 [music] 2:55:35 >> Let your hands float up about shoulder 2:55:37 height. Drop your head. Relax your 2:55:39 palms. 2:55:43 [music] 2:55:45 Just find a beautiful gesture of 2:55:47 humility. 2:55:49 for the universe. Grateful for this 2:55:50 body, 2:55:52 for this moment. 2:56:21 Let your palms come slowly together over 2:56:23 your heart. 2:56:29 Feel that beautiful light inside of you. 2:56:33 Breathe into it and expand. 2:56:38 Breathe out. 2:56:50 Let your hands float [music] down. 2:56:53 Lean forward. And as you breathe in, let 2:56:56 your hands come up and out the side. 2:57:01 Turn your palms down. Open your mouth. 2:57:03 Breathe out. [music] 2:57:10 Hands float up. Breathe in. Feeling your 2:57:12 energy body. Nothing's a rush. 2:57:16 Palms down. [music] Press them down. 2:57:17 Breathe out. Ground your chi. 2:57:23 Do that one more time. 2:57:35 This time when you reach up, reach all 2:57:38 the way up. 2:57:40 Make like a gun with your index finger 2:57:42 and your thumbs and just turn your whole 2:57:44 body into this amazing antenna. Reach 2:57:48 towards what [music] you aspire to, 2:57:50 toward your highest self. 2:57:57 [music] 2:58:00 Now pull your shoulder blades down the 2:58:01 back. Cactus your arms. Arch back. 2:58:08 receive. 2:58:17 Breathe in. 2:58:20 And as you breathe out, bring your hands 2:58:22 back over your heart 2:58:26 and lean forward all the way down. 2:58:45 And there's an expression. I didn't make 2:58:47 it up. Unfortunately, I can't tell you 2:58:49 who said [music] this quote, but it's a 2:58:50 good one. 2:58:53 When life knocks you to your knees, 2:58:57 pray. 2:59:02 I don't know for who, but [music] for 2:59:03 somebody in your life who's not doing so 2:59:05 well. 2:59:07 Um, I have a mom whose cancer is 2:59:09 spreading rapidly every month. 2:59:12 So, whoever it is for you, offer your 2:59:15 prayers now. 2:59:32 If you need help with any situation, 2:59:34 doesn't have to be somebody else. If you 2:59:36 need the help, ask for it now. Whoever 2:59:38 it is you ask, whatever force it is you 2:59:40 ask. 2:59:46 [sighs] 3:00:03 Bring your hands back up over your 3:00:04 heart. Come into a vertical position. 3:00:06 One last thing before we finish 3:00:09 is just to feel that light in the center 3:00:11 of your chest and glow it brighter with 3:00:14 the assistance of your mind because we 3:00:16 are using the technique of gratitude. 3:00:24 Just simply starting a few sentences in 3:00:26 our day with I feel grateful for. 3:00:31 And don't just think it, feel it. what 3:00:33 you feel grateful for and let it expand. 3:00:35 This beautiful light in your chest cuz 3:00:36 we are so freaking lucky. 3:00:46 [music] 3:01:00 >> [sighs] 3:01:13 >> And if you're okay with this, I'm sure 3:01:15 you are. Just place your hands on 3:01:16 somebody beside you. Let them know they 3:01:19 got this. 3:01:32 >> [music] 3:01:45 [music] 3:02:05 >> Just to conclude everything, I wanted to 3:02:07 remind you again, Tapus and Trishi, this 3:02:09 place, this beautiful feeling that you 3:02:12 have inside of you now has been made 3:02:14 accessible by the discipline, by the 3:02:16 ability to show up even if you didn't 3:02:18 want to. [music] 3:02:21 by the ability to be focused on what you 3:02:23 really want and need. And I want to 3:02:25 thank you for that. 3:02:29 [music] 3:02:35 So to close it out, bring your hands one 3:02:37 more time on your chest. [music] Take a 3:02:39 breath in 3:02:42 and exhale it out. We'll close with an 3:02:45 M. 3:02:49 Find that sweet place inside of you. 3:02:51 Breathe in. 3:03:30 >> [music] 3:03:39 [music] 3:03:47 >> Just to close it out, I just want to say 3:03:49 thank you. Honestly, truly, when I said, 3:03:50 "What are you grateful for?" The first 3:03:52 thing I thought of was, "Oh my god, I'm 3:03:53 so grateful for all of you, for this 3:03:55 practice, [music] 3:03:58 for this life." Um, there's nowhere I'd 3:04:00 rather be. So, thank you for letting 3:04:03 yourself up. And as you've heard a 3:04:05 thousand [music] times before, the 3:04:07 analogy is 3:04:09 that you can take this candle inside of 3:04:11 your heart and you can light an infinite 3:04:13 number of candles and it will not weaken 3:04:15 your flame. [music] So please light the 3:04:17 hearts of others. 3:04:24 Namaste. 3:04:43 >> [music] 3:04:47 >> Spread your hugs around. 3:04:51 Oh my god. So glad we got to spend it 3:04:55 together. 3:04:57 Oh my god. Oh. 3:05:17 Oh yeah. 3:05:22 What a great morning. 3:05:28 I thought Miguel was gonna say 3:05:29 something. 3:05:31 He was like, 3:05:33 "Okay." 3:05:36 Oh, he's doing okay. Oh, 3:05:40 is there some kind of surprise I don't 3:05:42 know about? 3:05:45 All right. How was that? 3:05:48 >> Right. 3:05:50 >> It was like first I'm like 3 hours. How 3:05:51 am I going to do it? But it's like, oh, 3:05:53 it works. It works. 3:05:55 >> Yeah. I'm so glad you came because it's 3:05:57 so nice to do a long deep practice. Oh 3:05:58 my god, I'm so stoked. Yes. 3:06:00 >> You didn't like it. You showed up. 3:06:03 >> It's okay. I'm going to drop some 3:06:04 science on you. 3:06:05 >> Okay. 3:06:06 >> Brain actually got bigger because you 3:06:08 did something you didn't want to do. 3:06:13 And that area is only 3:06:17 like once you enjoy it, 3:06:20 whatever. dieting. 3:06:23 >> So think yourself your brain got a 3:06:25 little bigger. 3:06:26 >> Yeah. 3:06:30 >> Which uh helps you not only that 3:06:33 anterior singular cortex helps you not 3:06:36 only with discipline but actually to be 3:06:37 more empathetic too. Yeah. So yeah. All 3:06:41 right. I feel love. Thank you everybody. 3:06:43 It was so freaking awesome. Oh my god. 3:06:45 Gracias. Yeah man. [applause] 3:06:50 Happy birthday. 3:06:52 >> Yeah, I feel amazing. Oh my god, I feel 3:06:55 so good. 3:06:57 >> Yeah. 3:06:58 >> Made it. Feeling better each year 3:07:01 somehow. So, I'll take it. Yeah. Yeah. 3:07:04 [music] 3:07:04 >> I'm not joking. It's weird. 3:07:08 >> Yeah. How do we 3:07:10 >> All that tapest keeps you improving, I 3:07:12 guess. Huh? 3:07:14 >> Yeah. Yeah. Yep. 3:07:18 made it. 3:07:20 Oh, I think I sat on my feet too long. 3:07:21 Now they're asleep. 3:07:24 >> All right, let me get out. 3:07:26 >> Oh, yeah. Here we go. Oh, we just get 3:07:28 everybody out. Hop in, babe. 3:07:34 >> Okay, everyone jump in. 3:07:37 >> Oh, I knew I thought there might when I 3:07:38 saw Miguel going out like that. I saw 3:07:42 [cheering and applause] 3:07:57 Yeah. 3:07:58 Oh my god. Wow. That's awesome. 3:08:02 [applause] Oh my god. That's amazing. 3:08:05 That's amazing. 3:08:07 >> All right. All right. All right. All 3:08:08 right. 3:08:09 >> Yeah. 3:08:10 >> Oh my god. That's amazing. 3:08:11 >> Year of the horse. 3:08:12 >> Is it the year of the horse? The snake 3:08:14 [music] machine going power. 3:08:16 >> All right. Well, I feel like a stallion, 3:08:18 so that's good. [laughter] 3:08:23 >> Yeah, exactly. That's cuz I'm half horse 3:08:25 from the waist down. [laughter] 3:08:30 >> All right, make a wish. Well, my wish 3:08:31 just happened. [ __ ] Um, all right. Let 3:08:34 me make a wish. All right. All right. 3:08:36 All right. All right. Here we go. Here 3:08:37 we go. 3:08:39 All right. 3:08:41 All right. Let me see. Here we go. 3:08:43 It's so good. 3:08:46 >> All right. 3:08:49 [applause] 3:08:50 >> Wait, 3:08:52 my my wish didn't happen. Everyone still 3:08:54 got their clothes on. [laughter] 3:09:08 >> Oh, amazing. 3:09:11 [applause] 3:09:13 >> [cheering] 3:09:13 >> Yeah, 3:09:14 >> by the way, we got the yoga optimized 3:09:16 books in there and also got um you got 3:09:19 already. It's amazing. I've also got 3:09:21 stickers in there too. 3:09:25 >> Oh, what a great day. 3:09:28 >> You were rocking it today. Holy [ __ ] We 3:09:31 [music] got interior territory. 3:09:35 >> Yeah. Oh my god, those are amazing. 3:09:39 the definition to tapas. He brought the 3:09:42 heat. 3:09:42 >> He brought the heat. Bringing the heat 3:09:45 in going hard. 3:09:47 >> Yeah. 3:09:50 >> I know, right? Exactly. 3:09:53 >> Exactly. 3:09:55 Not that toughest. 3:10:03 >> Yeah. 3:10:03 >> I am toughest. 3:10:17 I feel 3:10:28 love. 3:10:52 >> [music] 3:10:59 >> My senses 3:11:02 brains.