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Happy Hips Jivamukti Yoga Class with Debby Reuter · All Is Yoga by Jivamukti Yoga

• 0:00
  And this is it. Namaste.
• 0:04
  My name is Debbie. I'm a Jivamukti teacher from Hamburg and we are actually here in Hamburg.
• 0:10
  Next to me is sitting Bonnie, also Jivamukti teacher and a friend of mine.
• 0:14
  She will be the demo for today's class. Thank you for this, Bonnie.
• 0:18
  There is a playlist in the chat. I will let you know once you can start the
• 0:23
  playlist. And yeah, I'm very happy and grateful that I'm allowed to teach this class today.
• 0:30
  It's Happy Hips, the motto of the class.
• 0:34
  You're going to need today two blocks, eventually a belt, but the blocks are essential.
• 0:39
  You can grab at home big books, the Bible, whatever is handy.
• 0:43
  Make sure they are almost the same height.
• 0:46
  And then we just start finding ourselves into child's pose.
• 0:52
  Hello piti hello lean okay and come into child's pose bring your seat onto your
• 1:01
  heels extend your arms forward.
• 1:04
  Bring your forehead to the floor and bring awareness to your breathing.
• 1:10
  Breathe deeply through your nose in and deeply through your nose out.
• 1:17
  Realize how your abdomen wall is lifting up while you breathe in.
• 1:24
  And then the body wall and the abdomen wall is actually dropping down with your exhale.
• 1:31
  Deep inhale and deep exhale.
• 1:36
  On your next inhale, walk your hands over to the right side as far as possible
• 1:40
  without lifting the left sitting bone up.
• 1:43
  Maybe you can even bring the left hand on top of the right.
• 1:46
  And then inhale, slightly open the left shoulder, the left armpit up.
• 1:51
  Exhale, drop down for one. Inhale, lift.
• 1:57
  Exhale, drop down for two. Breathe in and lift.
• 2:02
  Exhale, roll down for three. Inhale, walk your hands back to center.
• 2:08
  And then exhale, walk your hands all the way up to the left side as far as you
• 2:12
  can without losing connection of right sitting bone and right heel.
• 2:16
  Inhale, lift the right shoulders slightly up.
• 2:19
  Exhale, release for one. Inhale, lift up.
• 2:24
  Exhale, release for two. Inhale, up.
• 2:28
  Exhale release for three inhale walk
• 2:31
  the hands back into center and then push your
• 2:34
  hands into the floor imagine you want to pull the
• 2:37
  mat forward tuck your toes under and then
• 2:40
  slightly extend your legs come into
• 2:43
  your first adha mukha svanasana downward facing dog pedal your legs here bending
• 2:49
  one knee then the other just give yourself a moment to arrive on your mat this
• 2:54
  this afternoon and then just do whatever feels good now.
• 3:03
  Keep breathing through your nose only. And then find stillness in your downward-facing dog.
• 3:10
  Both legs are extended, heels towards the floor.
• 3:14
  Inhale, lift the right leg up, come into a three-legged dog.
• 3:18
  Exhale, open the hip, bending the right knee, flex the right foot.
• 3:22
  And then make three big circles with your right knee, really big circles.
• 3:28
  Imagine there's a red pen on top of your right knee and you do really,
• 3:32
  really big circles. Good.
• 3:34
  If you have three times, extend the leg to the back, close the hip.
• 3:38
  Exhale, release the right foot to the floor. Other side, inhale, lift the left leg up.
• 3:44
  Exhale, open the hip, bending the knee, flex the left foot. And again here,
• 3:48
  draw that three really big circles.
• 3:52
  Make it a slow movement. Don't rush.
• 3:56
  Bring awareness into that hip already where
• 4:00
  do you feel tension maybe you stay for a
• 4:02
  while and bring your breath into that
• 4:05
  area and then extend the left leg and then come to downward facing dog inhale
• 4:12
  bring the left the right leg up again exhale right foot outside of right hand
• 4:18
  inhale press the left hand into the floor and then reach the right hand up gaze
• 4:23
  towards your fingertips.
• 4:25
  Exhale, stay here and drop the pelvis slightly deeper towards the floor. Inhale.
• 4:31
  Exhale, two. Breathe in. Breathe out, three.
• 4:37
  Inhale, right hand comes back to floor. Exhale, step the left foot outside of
• 4:42
  the left hand. Come into a squatting position.
• 4:45
  Bring your prayer hands in front of your heart and then press with your elbows
• 4:49
  the knees to the outside. Stay here. Breathe in.
• 4:53
  Breathe out for one. Breathe in.
• 4:58
  Breathe out for two.
• 5:00
  Inhale. Exhale. Three. Bring your hands down to the floor.
• 5:07
  Hands underneath your shoulders. And then on an inhale, extend your arms and
• 5:11
  your legs and come to a forward fold in a squatting position.
• 5:15
  You don't move the legs in.
• 5:17
  Exhale. Drop the pelvis down. Drop the buttocks down and then come back into
• 5:22
  that squatting. Lift the gaze.
• 5:24
  Exhale. Hands stay on the floor. Just extend your legs fold inhale back bending
• 5:32
  your knees coming into that squat lift the leave the hands on the floor exhale
• 5:37
  extend your legs and fold one more like this inhale sit deeply in that squat,
• 5:44
  exhale fold extend your legs as much as you can last time inhale deeply into
• 5:51
  that squat stay here Press the left hand into the floor and then step the right
• 5:56
  leg back into that lunge.
• 5:58
  Press now the right hand also into the floor and inhale, lift the left arm up,
• 6:03
  gaze towards your left fingertips.
• 6:05
  Exhale, pelvis slightly deeper towards the floor for one.
• 6:10
  Breathe in, breathe out two, breathe in, breathe out three.
• 6:18
  Inhale, left hand back to the floor.
• 6:21
  Exhale, right foot steps back to the outer side of the right hand. Come into that squat.
• 6:26
  And then find a way to a seated position. Maybe you bring a block underneath
• 6:33
  your buttocks or a cushion, whatever you have handy.
• 6:38
  And then come into a cross-legged seat.
• 6:42
  Bring your bare hands in front of your heart. Bring awareness to your breathing again.
• 6:48
  And then we start our practice today with three om, three shanti,
• 6:55
  hari om, four om, deeply inhale through your nose. Oh,
• 7:03
  oh, oh,
• 7:10
  Shanti, Shanti, Shanti, Hare, oh.
• 7:23
  Gently drop your hands onto your knees. Keep your eyes closed.
• 7:27
  Take a moment to set your intention for today's practice.
• 7:32
  Maybe you dedicate this practice towards happiness and freedom for all beings,
• 7:40
  including human beings, animals, plants, really everyone, practicing ahimsa,
• 7:48
  nonviolence, as this is the focus of the month in October.
• 7:54
  And then gently open your eyes and find your way back into downward-facing dog.
• 8:01
  Spread your fingers wide. At home, you can start the playlist now.
• 8:05
  Spread the fingers, the toes, maybe lift the toes even from the floor and then
• 8:10
  spread them wider and then bring them back into the floor.
• 8:15
  Inhale, roll forward into a plank pose. Bring the shoulders over your wrists.
• 8:20
  Exhale, back into downward-facing dog. inhale
• 8:25
  like a wave forward into that plank pose
• 8:28
  shoulders in one line with your wrists the heels
• 8:31
  are pushing backwards and plank draw the navel in towards your belly exhale
• 8:37
  back into downward facing dog stay here if you are aware of ujjayi breathing
• 8:43
  you start now with narrowing your vocal cords and creating that oceanic sound through your nostrils.
• 8:51
  Deep inhale here and deep exhale.
• 8:56
  Breathe in, breathe out, inhale,
• 9:02
  exhale, feel that the pelvic floor is contracting, mula bandha is active.
• 9:07
  Inhale, hold it, draw the navel in and up.
• 9:10
  Exhale, bend your knees, gaze forward and then
• 9:14
  inhale step the right and then the left foot in between your hands
• 9:17
  lift head and heart exhale uttanasana
• 9:20
  fold head is heavy neck is long inhale with
• 9:24
  straight legs rise all the way up bring the prayer hands
• 9:27
  towards the ceiling look up exhale tardasana arms alongside your body inhale
• 9:35
  prayer hands up look up urdvahastasana exhale fold into Uttanasana over your
• 9:42
  straight legs, toes are touching.
• 9:45
  Inhale, lift your head and heart, Adha Uttanasana, straight spine,
• 9:49
  come onto your fingertips, prepare, exhale, hop or step back into Jaturanga Dandasana.
• 9:57
  Inhale, Urdhva Mukha, exhale back into downward facing dog, five breaths here.
• 10:04
  Deep inhale, exhale one, breathe in, breathe out two,
• 10:13
  inhale, exhale three, breathe in, breathe out four, inhale.
• 10:24
  Exhale, bend the knees, gaze forward and then inhale, help or step in between
• 10:29
  your hands, lift head and heart.
• 10:31
  Exhale, fold, Uttanasana, head is heavy, neck is long.
• 10:36
  Inhale, all the way up, come to stand, Urdhvahasdasana, bring your hands up.
• 10:42
  Exhale, Tardasana. One more like this, inhale, Urdhvahasdasana.
• 10:47
  Exhale, dive deep into Uttanasana. Inhale, come onto your fingertips, prepare.
• 10:54
  Exhale, hop or step back. Chaturanga Dandasana.
• 10:58
  Inhale. Urdhva Mukha. Exhale, roll over your toes.
• 11:03
  Adhemukha Svanasana. Breathe in.
• 11:07
  Breathe out for one. Inhale.
• 11:11
  Exhale, two.
• 11:14
  Breathe in. Breathe out, three.
• 11:18
  Inhale. Exhale, four. Breathe in.
• 11:24
  Breathe out, bend your knees, gaze forward, five. Inhale, hop or step in between
• 11:29
  your hands, lift head and heart.
• 11:33
  Exhale, Uttanasana. Inhale, all the way up to stand, anchor your tailbone, look up.
• 11:40
  Exhale, arms alongside the body, Tadasana. Inhale, bend your knees deeply, sit in Utkatasana.
• 11:48
  Exhale, place the hands first to the floor, then extend your legs,
• 11:52
  Uttanasana, forward, fold. Inhale, Ardha Uttanasana.
• 11:57
  Exhale, hop or step back, lower down, Chaturanga. Push the heels back.
• 12:02
  Inhale, Urdhva Mukha. Lift the knees away from the floor.
• 12:06
  Exhale, back into downward facing dog. Inhale, step the right foot forward,
• 12:11
  left heel down, come up, warrior one.
• 12:14
  Exhale, open to the side for warrior two.
• 12:18
  Inhale, hands, windmill down. Exhale, step the right leg back and then optional
• 12:24
  three-legged plank, pose, chaturanga, lower down.
• 12:28
  Inhale, urdhva mukha.
• 12:30
  Exhale, ardha mukha svanasana. Inhale, left foot forward, right heel down,
• 12:36
  come up, warrior one, palms pressed together.
• 12:39
  Exhale, open arms, hips to the left side, right side, warrior two.
• 12:44
  Inhale, arms, hands down to the floor, frame the front foot.
• 12:47
  Exhale, step back, maybe three-legged chaturanga.
• 12:52
  Inhale, urdhamukha. Exhale, back into ademukha.
• 12:57
  Inhale, step the right foot forward, come up into a lunge.
• 13:01
  Exhale, lower the front knee slightly further down, extend the back heel fully.
• 13:07
  Inhale, extend the front leg, grab with the left hand the right elbow,
• 13:13
  otherwise, sorry, right hand grabs the left arm.
• 13:17
  And then exhale, bend the front knee and lean over to the right side.
• 13:22
  Inhale, come back to center, straighten the front leg.
• 13:26
  Exhale, bending the front knee and then leaning over to the right side for two.
• 13:31
  Inhale, back to center, straighten arms and legs. Exhale, bending and then leaning back to the right side.
• 13:40
  Inhale, come up all the way. Exhale, hands down, step the right foot back,
• 13:46
  lower down, Chaturanga Dandasana.
• 13:49
  Inhale, Urdhva Mukha. Exhale, Ardha Mukha. Inhale, left foot forward.
• 13:58
  Come up, Highland. Exhale, slightly further down in the front knee 90 degrees
• 14:04
  and extend the back leg fully.
• 14:07
  Inhale, straighten the front leg and now the left hand grabs the right wrist.
• 14:12
  Exhale, bending front knee and then lean over to the left side for one.
• 14:18
  Breathe in, straighten leg and torso.
• 14:21
  Exhale, bending the knee, leaning to the left side for two. Breathe in,
• 14:27
  breathe out, bend, and lean over for three.
• 14:31
  Inhale, step. Exhale, hands down, step back, lower down.
• 14:37
  Your version could be knee, chest, chin, or half chaturanga.
• 14:41
  Inhale, Urdhva Mukha. Exhale, back into Adha Mukha. Five breaths here. Deep inhale.
• 14:50
  Exhale, one. Breathe in.
• 14:54
  Breathe out, two. Inhale. Exhale, four. Inhale.
• 15:01
  Exhale, bend the knees, gaze forward. And then inhale, hop or step in between
• 15:06
  your hands, lift head and heart.
• 15:08
  Exhale, fall, uttanasana, big toes, tap.
• 15:12
  Inhale, utkatasana, bend your knees, extend your arms alongside your ears.
• 15:17
  Exhale, straighten the legs, lower down the arms, tardasana.
• 15:21
  Inhale bring the right knee into your chest flex
• 15:25
  the right foot exhale slowly bend the left
• 15:27
  knee and place the right ankle on top of the left knee right ankle on top of
• 15:32
  the left knee keep the right foot flexed and then slowly exhale sit down bend
• 15:37
  the left knee bring one hand onto the left foot and one hand onto the right
• 15:41
  knee and pull this even further down the sit bones go back okay and Now,
• 15:47
  if you want, you can place your forearms where your hands are just now,
• 15:51
  or you come into a prayer position and try to bring the forearms before your
• 15:55
  shin bone. Keep breathing.
• 15:58
  Exhale, three. Inhale.
• 16:02
  Exhale, four. Breathe in.
• 16:06
  Breathe out, five. Slowly inhale. Come all the way up to stand.
• 16:12
  Extend the standing leg. Bring the right knee into your chest.
• 16:15
  Exhale, slowly. place the right foot next to your
• 16:18
  left other side inhale left knee
• 16:21
  reaches up into your chest flex the left foot exhale
• 16:24
  slowly bend your right knee place the left ankle on
• 16:28
  the right knee and then again sit down
• 16:32
  exhales buttocks goes deep hands on your knee and your right left foot and then
• 16:38
  either way forearms on that position where your hands were or you make a rare
• 16:44
  position and bring the forearms in front of your shin bone. Breathe in.
• 16:51
  Breathe out for three. Inhale. Exhale, four. Inhale.
• 16:58
  Exhale, five. Inhale, slowly rise up all the way.
• 17:04
  Bring your left knee into your chest. Exhale, left foot down, Tardasana.
• 17:10
  Inhale, sit deeply into Utkatasana.
• 17:13
  Exhale, hands down, straighten your legs into Uttanasana.
• 17:18
  Inhale, Ardha Uttanasana. lift your head and heart.
• 17:22
  Exhale, hop or step, jump back, chaturanga, 90 degrees in your arms.
• 17:27
  Inhale, Urdhva Mukha, lift your chest up.
• 17:31
  Exhale, downward facing dog. Inhale, step the right foot forward,
• 17:36
  left heel down, come up, warrior one.
• 17:39
  Exhale, open arms, hips, torso to the left side for warrior two.
• 17:43
  Inhale, straighten the front leg.
• 17:46
  Exhale for Trikonasana, reach forward until
• 17:49
  you can't any further push the right hip
• 17:52
  underneath the left and now bring the right hand
• 17:55
  onto your right shin bone lift the left arm up gaze up
• 17:58
  breathe in breathe out for one inhale straight legs lift your kneecaps for two
• 18:07
  breathe in breathe out for three one plane with your upper body and your right leg.
• 18:17
  Four, breathe in, breathe out, five, gaze down to your right foot and then inhale,
• 18:24
  press into your feet, come all the way up to stand.
• 18:27
  Exhale, bending the right knee, bring the right hand outside of your right foot,
• 18:31
  use a block if you have to for Parsvakonasana.
• 18:35
  Inhale, left arm reaches up and over your ear.
• 18:38
  Exhale, turn the pinky finger towards the floor for one. Breathe in.
• 18:43
  Your eyes are gazing into that hand.
• 18:46
  2. Inhale.
• 18:49
  Exhale. 3. Breathe in. Breathe out. 4. Inhale.
• 18:57
  Exhale. 5. Inhale. Left hand down. Back heel up.
• 19:03
  Exhale. Step the right foot back. Lower down. your version of Chaturanga Adandasana.
• 19:08
  Inhale, Urdhva Mukha.
• 19:11
  Exhale, Adhemukha Sonasana. Inhale, left foot forward, right heel down, come up, warrior one.
• 19:19
  Exhale, open arms, hips, torso to the right for warrior two.
• 19:23
  Inhale, straighten the front leg and then exhale, lean forward,
• 19:27
  reach the left hand forward, forward, forward, gaze to your back hand first,
• 19:31
  gaze to your back hand first. Bring awareness into that back foot and then bring
• 19:35
  the left hand to the left shin bone.
• 19:37
  Inhale, right arm reaches up, gaze up. Exhale for one, Trikonasana, deep inhale.
• 19:45
  Exhale, two. Breathe in.
• 19:50
  Breathe out, three. Inhale.
• 19:55
  Exhale, four. Breathe in.
• 19:59
  Breathe out, five. Look down to your left foot, inhale, push into your feet, come up to stand.
• 20:06
  Exhale, bending the front knee, left hand outside of your left foot, Pashvakonasana.
• 20:12
  Inhale, right arm extends up and over your ear.
• 20:15
  Exhale, turn the pinky finger towards the floor for one.
• 20:19
  Breathe in, breathe out, two, breathe in.
• 20:25
  Breathe out, three, inhale, exhale, four,
• 20:32
  last one, inhale, exhale, five, inhale, right hand down, right heel lifts up,
• 20:39
  exhale, step the left foot back, lower down, chaturanga, adhanasana, push the heels back,
• 20:45
  inhale, urdhvamukha, lift the knees away from the floor,
• 20:49
  exhale, down and back, adhanasana.
• 20:54
  Breathe in, breathe out
• 20:57
  for one inhale exhale two
• 21:01
  inhale lift the right leg up three-legged
• 21:05
  dog exhale place the right foot in between
• 21:08
  your hands come into a low lung inhale bring
• 21:11
  your hands slightly further in front of your right foot
• 21:14
  and then lift your back leg up
• 21:17
  so that you are like almost in warrior
• 21:20
  three okay keep the try to
• 21:23
  extend your standing leg you can use blocks for
• 21:26
  your hands if the palms not touching the floor flex the right foot the left
• 21:30
  foot okay and then on an inhale open your hip to the left side like in adha
• 21:36
  chandrasana exhale close your hip and bring your left foot to the outside of
• 21:41
  your right foot keep the leg extended not the knee the foot,
• 21:45
  Inhale, rise the leg up and open the hip.
• 21:49
  Exhale, bring the left foot next to your right foot. Extend the legs.
• 21:54
  Good. Now we got it. Inhale, open and extend your leg to the back.
• 21:58
  Exhale, close your hip, left foot outside right. Last one. Inhale,
• 22:03
  open the hip, flex the back foot.
• 22:06
  Adatvandrasana. And now bring more weight into your right hand.
• 22:10
  And maybe you lift the left hand up and gaze up towards the left fingertips. Breathe in.
• 22:17
  Breathe out for one.
• 22:19
  Inhale. Maybe you come into the fingertips and balance a little more. But two.
• 22:24
  Or you even lift your right hand up. Three.
• 22:28
  Inhale. Left hand down to the floor. Close your hip.
• 22:32
  Exhale. Big step with your left heel back into a low lunging position.
• 22:37
  Bring the left knee to the floor.
• 22:39
  Inhale, prayer hands reach up, gaze up, long spine.
• 22:43
  Exhale, crayons in front of your heart, twist to the right side for Parviritha Parsha Konasana.
• 22:50
  Optionally, inhale, extend the back leg or keep the knee down, your version.
• 22:56
  Inhale, exhale, two.
• 23:00
  Breathe in, long spine. Exhale, twist a little further for three.
• 23:05
  Inhale, press the right hand more to the left with four. Inhale.
• 23:13
  Exhale, five. Inhale, come back to center. Bring both hands to the inside of your right foot.
• 23:20
  And then we come into lizard pose.
• 23:22
  Walk your hands forward as far as you can. And maybe you drop the forearms to
• 23:28
  the floor or you use blocks in order to bring the floor higher towards your body.
• 23:34
  Make your practice as convenient according to your personal needs today. Inhale here.
• 23:41
  Exhale for two. Inhale. Head is not dropping down.
• 23:46
  You try to slightly arch your back. Good. For three. Breathe in.
• 23:52
  Breathe out. Four. Try to extend your back leg more. Inhale. Good.
• 23:59
  Exhale. Five. Inhale. Slowly walk your hands back underneath your shoulders.
• 24:04
  Exhale. Step back. Three-legged dog. Lift the right leg up.
• 24:09
  Maybe you open the hip, bending the right knee, whatever feels good now.
• 24:13
  Exhale, close the hip and then bring the right foot next to the left.
• 24:18
  Other side. Inhale, left foot in between your hands.
• 24:23
  Exhale, walk the hand slightly forward in front of your left foot.
• 24:27
  Inhale, lift the back leg up. Flex your foot already.
• 24:32
  And now inhale, open the hip to the right side. Keep that leg extended, what's up there.
• 24:39
  Exhale, close your hip and place the right foot to the outside of the left foot.
• 24:44
  Inhale, reach up. Open the hip.
• 24:47
  Exhale, close right foot outside left. Inhale, lift the back leg up. Open the hip.
• 24:55
  Exhale, right foot outside of left.
• 24:59
  Last one. Inhale, reach up with the leg. Stay here. flex the foot,
• 25:04
  and now bring the weight into the left hand.
• 25:07
  And then for other jandrasana, you bring the right hand up towards the ceiling,
• 25:13
  gaze towards your fingertips, breathe in, breathe out for two.
• 25:19
  If you have done it on the other side, come into that version you did there,
• 25:22
  fingertips lifting maybe one hand for three
• 25:26
  breathe in breathe out
• 25:29
  four inhale exhale five
• 25:33
  right hand down close your right hip and then exhale step back into a lunging
• 25:39
  position with the right foot place the right knee to the floor inhale prayer
• 25:44
  hands reach up gaze up exhale twisting over to the left side,
• 25:50
  press the left hand more onto the right and then optionally extend your back leg fully if you do it.
• 25:57
  Inhale here, exhale twist for two.
• 26:02
  Breathe in, breathe out three, inhale,
• 26:08
  exhale four, breathe in,
• 26:12
  breathe out five, inhale, come back to center, bring the hands inside of your
• 26:18
  left foot and then for lizard pose, walk your hands all the way forward,
• 26:23
  place optionally the forearms onto the floor, try to keep your back leg extended.
• 26:29
  Push your back heel back. Inhale here. Strong back.
• 26:34
  The head is not dropping down for two. Breathe in.
• 26:40
  Breathe out. Three. Inhale.
• 26:44
  Exhale. Four. Inhale. Exhale. Five.
• 26:50
  Inhale. Slowly walk your hands underneath your shoulders.
• 26:53
  Exhale. Step back into a three-legged dog. Open the hip, bending the left knee.
• 26:59
  Inhale, extend the leg. Close the hip. Exhale, Adhemukha Svanasana.
• 27:05
  Inhale, hop or step in between your hands. Gaze forward.
• 27:11
  Exhale, Uttanasana, forward forward.
• 27:14
  Inhale, sit deeply. Utkatasana. Exhale, extend your legs. Drop the arms.
• 27:21
  Inhale, make a big step to the right side.
• 27:25
  Come into a straddle leg position. Parallel your feet.
• 27:29
  Bring your hands into your waist. And then inhale, arch slightly back.
• 27:34
  Try to bring the elbows together.
• 27:37
  Exhale, lean forward.
• 27:40
  And then place your hands onto your outer ankles.
• 27:43
  So each hand grabs one of the ankles. Inhale, lift your head and heart.
• 27:48
  Long spine. Keep that position.
• 27:50
  And now only bend your right knee without losing contact in your left outer edge of the foot.
• 27:58
  Inhale, extend both legs. You hold your ankles with your hands, Johanna.
• 28:03
  Exhale, bend the left knee for two.
• 28:07
  Breathe in, extend both legs. Exhale, bending the right for three.
• 28:13
  Inhale, straight, relax. Exhale, left knee bends for four. Inhale, back to center.
• 28:21
  Exhale, bend the right knee and this time drop almost your pelvis.
• 28:26
  Lift the back, the left toes towards the ceiling. Maybe prayer hands in front
• 28:30
  of your heart like in a half squatting position. Skandasana here.
• 28:35
  Inhale. You can sit on a block if it's too much. Try to flex your left foot. Inhale.
• 28:42
  Exhale. Two. Breathe in.
• 28:46
  Breathe out. Twist slightly to the left for three. Good. Inhale.
• 28:51
  Exhale. Four. Last one. Inhale.
• 28:55
  Exhale, five. Without using your hands, strong legs.
• 28:59
  Inhale, come back into the center and then drop all the way,
• 29:03
  bending your left knee. Come to the other side.
• 29:06
  Skandasana. Lifting the right feet, the toes towards the ceiling. The heel is in the floor.
• 29:13
  And maybe you press the palms together, make like a prayer position.
• 29:17
  Or if you want more, extend the legs over your ears towards the ceiling for two. Breathe in.
• 29:24
  You want to have a straight spine here.
• 29:26
  Exhale for two. Breathe in.
• 29:30
  Twist slightly for four if you have the arms and bare hands. Inhale.
• 29:36
  Exhale five. Inhale again without using your hands. Come back into that straddle
• 29:41
  position. Bring your hands into your waist.
• 29:45
  And then inhale strong core, strong back. Come all the way up.
• 29:49
  Exhale. Come back into Tadasana at the beginning of your mat.
• 29:54
  Inhale, bring the right knee into your chest. Exhale, grab with your peace fingers,
• 29:59
  yogi to lock the right big toe,
• 30:01
  bring left hand into your waist and then inhale, extend your right leg.
• 30:06
  Exhale, open it to the side and gaze optionally over your left shoulder for one.
• 30:11
  Breathe in, keep extending your standing leg for two.
• 30:17
  Breathe in, breathe out, for three,
• 30:22
  Inhale, exhale four, inhale, exhale five.
• 30:29
  Slowly inhale, bring the leg first back to center.
• 30:33
  Exhale, bending the knee, bring the knee into your chest and then slowly bring
• 30:37
  the right foot down next to the left, Tardasana.
• 30:42
  Inhale, reach the left knee into your chest and then grab with your peace swing as the left big toe.
• 30:50
  Exhale here right hand into your waist inhale extend
• 30:53
  your left leg forward all the way or keep it bent if it's too much or use the
• 30:58
  the bell today exhale open the left leg optionally to the side and gaze over
• 31:04
  your right shoulder if you have the balance inhale here straight spine exhale
• 31:10
  for two shoulders in one line. Inhale.
• 31:14
  Exhale. Three. Breathe in. Breathe out. Four. Inhale.
• 31:23
  Exhale. Five. Inhale. Slowly bring the left leg to the front.
• 31:29
  Exhale. Bend the knee into your chest and then slowly drop the foot down towards the floor.
• 31:35
  Inhale. Sit deeply, bending the knees. Utkatasana.
• 31:39
  Exhale, drop the hands down. Extend your legs for Uttanasana.
• 31:44
  Inhale, walk the feet slightly outwards, like hip width apart.
• 31:48
  So that you have like two fists can fit in between your hands.
• 31:51
  Bend your knees and then again, Yogi Tolok, your big toes. Inhale,
• 31:55
  lift your head and heart. Straighten your arms.
• 31:58
  Exhale, pull the elbows to the side and try to bring your ribcage onto your upper thighs.
• 32:05
  Extending your legs fully.
• 32:07
  Paragustasana. Inhale, the neck is long and you gaze underneath your thighs
• 32:13
  or in between your legs towards the ceiling for two. Breathe in.
• 32:19
  Breathe out for three. Inhale. Exhale, four. Inhale.
• 32:28
  Exhale, five. Inhale, slowly lift your head and heart, extend your arms.
• 32:34
  And then bring your hands in front of your feet. Exhale, jump back,
• 32:39
  hop back into Chaturanga, lower all the way down. Push through your heels.
• 32:45
  Inhale, Urdhvamukha, uproar facing dog. Exhale, Ardha Mukha, Downward Facing Dog.
• 32:53
  Bring your blocks outside of each hand now in Downward Facing Dog.
• 33:00
  And then inhale, lift the right leg up, three-legged dog.
• 33:04
  Exhale, place the right foot on top of the right block, which is outside of your right hand. Good.
• 33:11
  Okay, and then slightly turn the right foot 45 degrees out from you.
• 33:17
  You can turn into the right outer edge of your foot.
• 33:20
  Inhale, rise the right arm up. Gaze towards the right fingertips.
• 33:25
  Exhale, drop the pelvis further down. Good.
• 33:28
  Stay here. Or if you want more, you place the right hand on top of your right knee,
• 33:34
  fingertips facing away from your body, and you try to straighten the right arm,
• 33:39
  bringing that right knee even
• 33:40
  further outside to come deeper into that hip stretch. Deep inhale here.
• 33:47
  Exhale, one. Breathe in. Breathe out, two. Inhale.
• 33:55
  Exhale, four. Inhale, come back. Bring the right hand inside of the right foot.
• 34:02
  Exhale, step back. Open the hips. Three-legged dog with a bent knee.
• 34:07
  And then straight your right leg, come back, downward facing dog.
• 34:11
  Other side, inhale, lift the left leg up.
• 34:15
  Exhale, left foot outside of your left hand onto that block.
• 34:20
  Inhale, turn the foot 45 degrees outwards, roll onto the outer edge of your foot.
• 34:26
  And then inhale, lift the left arm up, gaze up.
• 34:31
  Optionally, you can bring the left hand with an exhale onto the left knee,
• 34:35
  fingertips facing away from you. And then you try to straighten that arm and
• 34:39
  come deeper into that hip sensation. Deep inhale.
• 34:44
  Exhale, one. Breathe in.
• 34:48
  Breathe out, two. Breathe in. Slightly pelvis a little deeper. Good. For three.
• 34:55
  Inhale, bring the left hand back inside of your left foot. Exhale,
• 34:59
  step back into a three-legged dog.
• 35:01
  Open the hip, bending the left knee. and then inhale, straighten the leg,
• 35:06
  close the hip, exhale, Adhemukha Svanasana.
• 35:11
  Bend your knees, gaze forward and then prepare to jump through to seating.
• 35:16
  Inhale, extend your legs.
• 35:20
  Pashimottanasana, maybe you bring your flesh of your buttocks back,
• 35:24
  not to the side, bring it back, pull it back.
• 35:26
  Hands next to your hips, relax your feet, inhale, lengthen your spine.
• 35:33
  Exhale, fold, trying to hinge your hip and then grab whatever you can grab.
• 35:38
  Maybe you use your belt if your toes are far away.
• 35:42
  Maybe you bend your knees if you realize that there is quite some space in between
• 35:46
  your ribcage and your upper thighs.
• 35:49
  Then bend your knees, grab your elbows underneath your knees.
• 35:52
  Wherever you are, Pashimuttanasana, Western Stretch, also called.
• 35:57
  You will stretch your whole backside of your body. and it's the asana of surrendering,
• 36:03
  letting go, letting go all that heavy weight which we carry every day on our shoulders.
• 36:12
  And this asana, this seed, teaches us that the more we let go,
• 36:19
  the further we might pull forward and eventually down.
• 36:24
  Because the heart doesn't want to move down, the
• 36:27
  heart wants to move forward and this posture is
• 36:31
  led by your heart your compass inhale lift your head gaze forward elongate your
• 36:37
  spine one more time and an exhale maybe this time use the gravity use your breath
• 36:43
  come slightly forward and down inhale here.
• 36:49
  Exhale, five. Breathe in.
• 36:53
  Breathe out, six. Inhale.
• 36:58
  Exhale, seven. Inhale.
• 37:02
  Exhale, eight. Inhale slightly, come up, slowly come up, I mean.
• 37:08
  Extend your spine.
• 37:11
  And then bend your knees, open the feet hip width apart, place your feet where
• 37:15
  your kneecaps were just now.
• 37:17
  Bring your hands behind your body and
• 37:21
  then place the right ankle on top of the left knee
• 37:25
  be coming into a figure four pose again this time
• 37:28
  and seated and then try to move your pelvis further
• 37:31
  to your front heel the further you come so you walk either the foot back towards
• 37:38
  your pelvis or you push it forward keep the right foot flexed the sitting bones
• 37:45
  keep in the in the floor and And then you try to bring your chest,
• 37:49
  open your chest, try to pull your chest towards your right shin bone.
• 37:53
  Good. Inhale here. Straighten your back.
• 37:57
  Exhale for two. Breathe in.
• 38:01
  Breathe out for three. Inhale, walk the left foot over to the right outer edge of your mat.
• 38:07
  Coming into Agni Sambhasana, ankle to knees pose.
• 38:12
  And maybe your ankles are on top of the knees. or if there is slightly a big
• 38:16
  gap, you either use a block between your right knee and your right ankle or
• 38:20
  you place the right shinbone parallel in front of the left.
• 38:24
  Whatever version you are in, inhale, extend your spine, exhale,
• 38:29
  fold forward, walk your hands as far away from you as you can and drop your head for one.
• 38:36
  Breathe in, keep your feet flexed, secure your knees for two.
• 38:41
  Breathe in, breathe out for three, inhale, exhale, four.
• 38:51
  Breathe in. Breathe out. Five.
• 38:56
  Inhale slowly. Come all the way up. And now bring your forearms underneath your right leg.
• 39:03
  So, and then you grab it like a baby. Bring it, pull it towards your chest.
• 39:07
  Keep the right foot flexed. And then really push with your leg against your
• 39:12
  forearms and your forearms hold it. They resist that push.
• 39:16
  Okay. And then extend your left leg on the floor. extend the left leg flex the
• 39:21
  left foot either okay and then without lifting your left leg slowly.
• 39:28
  Round your spine and come to a lying position with
• 39:32
  your right shin bone in front of your chest okay
• 39:36
  good very good
• 39:39
  perfect we are there and then release the
• 39:42
  left arm to the to your and bring the left hand to
• 39:45
  your left thigh left thigh grab with your right
• 39:48
  hand the outer edge of the right foot for half happy baby and
• 39:51
  then you try to pull the right knee towards the
• 39:55
  floor breathe in and then push with
• 39:58
  your left hand your left thigh to the floor for two breathe
• 40:02
  in breathe out for three inhale
• 40:06
  grab the yogi toe lock again the big foot
• 40:09
  a big toe extend your left leg extend
• 40:12
  your left leg you have to grab it probably from the outside and
• 40:15
  then exhale drop the right leg to the floor it's the same thing we already have
• 40:20
  done in standing now we just lie on the floor you can use a belt if it's too
• 40:25
  much with an extended leg you just wrap the belt around your ball of the foot
• 40:30
  and hold it with your right hand keep breathing.
• 40:35
  Exhale for three breathe in,
• 40:40
  Breathe out four. Inhale. Exhale five.
• 40:46
  Inhale slowly and gently. Come back. Bring the right leg up.
• 40:50
  Bend the right knee into your chest.
• 40:52
  And then without losing the grip, hold again the outer edge of the right foot.
• 40:56
  And then you try to roll back to a seated position without losing the grab of
• 41:02
  the right foot. Use your core muscles.
• 41:04
  Good. And then extend both necks.
• 41:07
  Other side. Now you bring again the
• 41:10
  feet where your kneecaps are open the feet hip
• 41:12
  width apart no no no not bring the
• 41:16
  left ankle on top of the right knee flex the left
• 41:19
  foot very important here secure your knee and then
• 41:22
  again either you walk your right heel further towards your closer towards your
• 41:27
  buttocks or you come push your buttocks forwards okay and then think again your
• 41:32
  your Your chest wants to pull against the right shin bone and the left shin
• 41:38
  bone and the left knee goes away from your body.
• 41:42
  So you really feel that sensation in the hip. Breathe in.
• 41:46
  Breathe out for two. Last one. Inhale.
• 41:51
  Exhale for three. And then extend your right. No, sorry. Walk the right foot over to the left side.
• 41:58
  For Agnistan Basana. ankle to knee or you now bring again the left shin bone in front of the right,
• 42:06
  flex both feet inhale lengthen your spine and then exhale walk the hands forward,
• 42:15
  agni stambasana yeah that looks that
• 42:18
  looks really good leanne at home it's a perfect position of your feet walk your
• 42:22
  hands forward and then lean forward breathe in nice veronique exhale for three
• 42:28
  breathe in breathe out four oh sorry inhale.
• 42:36
  Exhale five. Inhale slowly rise up. Vertebra, vertebra.
• 42:43
  And now bring your arms underneath your left leg.
• 42:48
  Bring the left leg to your chest or the shinbone almost.
• 42:51
  Keep the left foot flexed. Hold it like a little baby. Extend your right leg on the floor.
• 42:57
  Extend the right leg on the floor. And now you push with your left shinbone
• 43:02
  against your arms and your arms pushing and holding that.
• 43:06
  Okay keep breathing elongate your spine
• 43:09
  ground of the head is lifting upwards and then
• 43:13
  exhale slowly release and then
• 43:16
  vertebra by vertebra roll back onto your
• 43:19
  back try not to lift the left leg
• 43:22
  right leg up release the
• 43:25
  right hand onto your right side and then
• 43:28
  grab now for half happy baby your left
• 43:31
  outer edge but the arm is inside of your left knee breathe
• 43:35
  in breathe out for
• 43:38
  two breathe in breathe out three inhale grab your with your peace finger the
• 43:46
  left big toe extend your left leg and then exhale drop the knee towards the
• 43:52
  floor keep the right sitting bone on the floor.
• 43:56
  Don't go too far. Maybe you use a block to stop your left leg.
• 44:00
  Inhale here. It's an intense stretch of your inside out of torus. Out.
• 44:06
  Exhale for two. Breathe in.
• 44:10
  Breathe out. Three. Inhale.
• 44:15
  Exhale, four. Breathe in.
• 44:20
  Breathe out, five. Inhale, slowly bring the left leg up. And then again, half happy baby.
• 44:28
  Bending the left knee. And again, inhale, come to seated position without losing
• 44:34
  the grab of the left foot.
• 44:36
  Use your core, extend your legs. Perfect, good.
• 44:41
  And then inhale bring your
• 44:44
  hands next to your feet hands next
• 44:47
  sorry next to your hips sorry bring your knees
• 44:50
  into your chest we're going through low lasana inhale interlace you cross the
• 44:55
  shin bones and then inhale you lift the sit bones up exhale back with your legs
• 45:02
  or maybe you You crawl over to the side and come back and go to one Chaturanga Dandasana.
• 45:08
  Inhale, Urdhva Mukha.
• 45:11
  Exhale, Adhemukha Svanasana. Inhale, roll forward into a plank pose.
• 45:18
  Exhale, lower the knees, the chest and the chin towards the floor.
• 45:23
  Inhale, slide onto your belly.
• 45:25
  Exhale, bring the forehead to the floor. Bring your arms back alongside your
• 45:31
  body. Bring your palms into the floor.
• 45:35
  Use the palms now as a leverage. Keep them there. Draw the legs together.
• 45:40
  Inhale. Lift your head, lift your chest and the legs away from the floor. Shalabhasana.
• 45:46
  But your hands, exhale, press more into the floor for one. Breathe in.
• 45:51
  Breathe out two.
• 45:53
  Breathe in. Breathe out three.
• 45:58
  Inhale. Exhale four. Breathe in,
• 46:03
  breathe out, release, five, bend your right knee, and then exhale,
• 46:11
  grab with your right hand, the right ankle.
• 46:14
  Extend your left next to your ear. Keep your forehead into the floor. Point your back foot.
• 46:21
  And on an inhale, you try to extend your right leg.
• 46:24
  Push that foot into the hand and lift everything away. Also your left arm and your left arm.
• 46:30
  It's a half dhanurasana. Inhale here.
• 46:34
  Exhale for one. Breathe in. Breathe out. Two. Lift here. Inhale. Yeah.
• 46:43
  Exhale. Three. Breathe in. Long neck. Look down. Gaze down.
• 46:48
  Four. Last one. Inhale a little higher. Exhale. Bend the left knee. Be straight.
• 46:54
  Changing directions. Left hand grabs the left ankle.
• 46:58
  Inhale. Extend the right arm and the right leg and then lift everything you can.
• 47:03
  Exhale for two. Breathe in.
• 47:07
  Breathe out for three. Inhale.
• 47:11
  Exhale for four. Inhale. Exhale 5, slowly release, extend your legs,
• 47:20
  maybe you make a pillow with your hands for your forehead,
• 47:24
  roll your hips gently from one side to the other,
• 47:29
  and then deep inhale,
• 47:31
  and exhale.
• 47:34
  Extend the right arm next to your ear, and then exhale, roll onto the back.
• 47:39
  Bring your heels close to your buttocks, open the feet hip width apart.
• 47:44
  You can use the block and bring it square in between your feet to have that
• 47:49
  stability you want to have to really push the big toe especially into the floor.
• 47:56
  And then inhale, press the feet into the floor, lift your pelvis,
• 48:00
  lift your lower middle upper back.
• 48:03
  Exhale, tuck your shoulders under and interlace the fingers,
• 48:06
  Buff you and then inhale, try to bring the pelvis slightly further up.
• 48:11
  Exhale for one. Breathe in.
• 48:15
  Breathe out for two. Breathe in. Breathe out for three.
• 48:23
  Inhale. Exhale for four. Try not to let your knees fall aside.
• 48:30
  Five. from here either you stay
• 48:33
  here or you just open the
• 48:35
  fists and bring your hands next to your ears to come
• 48:38
  into a full wheel position fingertips facing
• 48:41
  towards your heels bring the elbows together
• 48:44
  and then on your neck inhale press into hands and
• 48:48
  knees and lift all the way up for Urdhva Dhanurasana
• 48:51
  deeply inhale into your chest here
• 48:54
  exhale through your nose breathe in
• 48:58
  breathe out for two
• 49:01
  inhale exhale three
• 49:04
  breathe in breathe out
• 49:07
  four last one inhale bring your chin to your chest exhale gently bend your elbows
• 49:14
  come all the way down bring your knees together open the feet met with the part
• 49:20
  one hand onto your belly one hand onto your heart Breathe in.
• 49:28
  And breathe out. Inhale.
• 49:33
  And exhale. Last one. Prepare.
• 49:37
  Bring your hands next to your ears. Maybe you bring your feet onto a block, hip width apart.
• 49:42
  This is actually for me quite nice. It gives me more space in my lower back.
• 49:46
  It's a little harder to come up, but once you're up, it's actually quite nice.
• 49:49
  You can try it out. And then try to bring your pull, the elbows together.
• 49:53
  Inhale. Press into hands and knees. Rise all the way up. and then exhale, stay.
• 49:59
  Try to extend your legs as much as possible.
• 50:03
  Maybe you even come onto your tiptoes, lifting your heels.
• 50:07
  And then inhale, bring your chin into your chest and try to push your chest forward. Good.
• 50:13
  Exhale, leave the head, drop the head, and then come slightly a little back. Good. Deep inhale.
• 50:19
  Exhale, three. Breathe in. Breathe out, four.
• 50:26
  Inhale. Exhale five. Chin to your chest.
• 50:30
  Bend your elbows and then gently come down.
• 50:34
  This time bring your knees into your chest. Tuck yourself. Massage the lower back.
• 50:40
  Breathe in and breathe out.
• 50:45
  Extend your legs to the ceiling extend
• 50:49
  your arms alongside your buttocks and
• 50:53
  then on your next inhale lift your head and your shoulders
• 50:56
  and your arms and try to exhale pull the
• 50:59
  navel almost down towards the mat okay inhale point your feet exhale flex the
• 51:05
  right foot and bring the right foot almost to touch the floor inhale point and
• 51:10
  rise the leg up exhale flex the
• 51:13
  left foot and left heel almost touches the floor. Inhale, lift the leg up.
• 51:18
  Exhale, down with the right side. Inhale, up. Exhale, left leg down. Inhale, up.
• 51:27
  Exhale, both legs down just until you can hold it in your lower back.
• 51:31
  You don't want to arch your lower back.
• 51:33
  So keep the position where you can hold it, breathe in, breathe out,
• 51:39
  and then bend your knees, hug yourself.
• 51:42
  Good. And then for Viparita Karani, you just bring the block underneath your sacrum.
• 51:51
  This is the bony part of your lower back.
• 51:55
  And then you just lift the back, the legs up.
• 52:00
  Or at home, you can find maybe your wall space.
• 52:04
  Keep your awareness still in the here and the now.
• 52:09
  Ujjayi breath through your nose. Inhale.
• 52:15
  And exhale. Breathe in. Breathe out.
• 52:21
  Try to stay in the present moment.
• 52:24
  And use your breath as that tool which always brings you immediately into that here and the now.
• 52:33
  We can't breathe for our past. And we can't breathe for the future.
• 52:40
  We only can breathe now. So remember that whenever it's getting busy in your
• 52:47
  life, your mind starts to wander, bring your awareness to that breath,
• 52:53
  which is always with you.
• 52:56
  And then remove that block bring your
• 52:58
  sole of the feet together for supta baddha konasana open the legs or the knees
• 53:04
  to the sides can bring one hand onto the heart one hand onto the belly if you
• 53:09
  want to or you just extend the arms breathe in breathe out two inhale,
• 53:18
  exhale three.
• 53:21
  Breathe in breathe out four Inhale.
• 53:27
  Exhale, five. And then gently close your knees.
• 53:32
  Come into child's pose again. Roll over the right side.
• 53:36
  If you want to practice Salamba Shishasana, headstand today,
• 53:42
  you're more than welcome to.
• 53:44
  Otherwise, just stay for five breaths in child's pose.
• 53:48
  If you want to go into headstand, you extend your arms forward, interlace the fingers.
• 53:54
  Make sure that your elbows are not wider than your shoulders are and push really
• 54:00
  the forearms into that floor.
• 54:02
  Then bring one knee into your chest and then the other and slightly extend your leg.
• 54:08
  Don't jump, just use your breath, your body strength.
• 54:15
  Stay here, upside down. If you're up, slowly and the same way you came up, you find your way down.
• 54:24
  Bring the knees into your chest.
• 54:27
  And then we all meet in child's pose.
• 54:30
  Bring the arms maybe to the back. Maybe you roll your forehead slightly from one side to the other.
• 54:38
  And then extend your arms come to lie on your belly and then roll over to the
• 54:45
  back for your final relaxation,
• 54:50
  take all the things you need and at home you can come to the last song now.
• 54:57
  Maybe you get your jumper and something warm so that your body is not cooling
• 55:02
  out it's already autumn at least here in Hamburg and let your heels drop to the side,
• 55:10
  turn your palms towards the ceiling.
• 55:14
  Feel that your weight is heavily carried by Mother Earth.
• 55:22
  Close your eyes a second time and then release your breath control.
• 55:28
  Come back to your natural breathing if you not have done it yet and relax. Relax your feet.
• 55:37
  Relax your calves.
• 55:41
  Relax your thighs. Relax your pelvis.
• 55:46
  Relax your lower back. Relax your middle back.
• 55:51
  Relax the upper back. shoulders are relaxed, your hands are relaxed,
• 56:02
  forearms relax, upper arm relax, your neck is relaxed.
• 56:13
  Your jar is fully relaxed.
• 56:18
  Your tongue is relaxed.
• 56:22
  Your eyes are relaxed.
• 56:27
  You are relaxed.
• 56:31
  Gently bring awareness back to that room where you're lying in.
• 56:37
  Deepen your breathing move your fingertips your toes roll your head from one side to the other.
• 56:51
  Your arms over your head and lengthen one more time.
• 56:55
  Take a deep inhale into your belly. Open the mouth and fully exhale.
• 57:00
  Let everything go. One more like this. Inhale deeply into the belly.
• 57:05
  Open and let go. And then bend your knees, roll onto your right side.
• 57:13
  Observe your body observe your mind just be that moment,
• 57:21
  only you your body and most importantly your breath that's all what matters
• 57:28
  now place a left hand into the floor and then come to a cross-legged seated
• 57:35
  position with closed eyes bring your prayer hands in front of the heart,
• 57:41
  And we close the practice as we begin with one Aum together,
• 57:46
  deeply inhale through your nose.
• 57:48
  Om, loka sammasta sukhi no bhavantu,
• 58:01
  Om shanti,
• 58:05
  shanti, shanti, areo.
• 58:15
  You want bow your forehead towards the fingertips be thankful for that life
• 58:21
  which flows through your veins and be thankful for your healthy body to be able
• 58:27
  to have the time and the possibility to practice the asana thanking you for
• 58:32
  sharing your beautiful practice namaste.
• 58:37
  Thank you very much for practicing thank you bonnie for demoing here also johanna
• 58:43
  it's so nice to have you here so enjoy your weekend or whenever you watch this
• 58:48
  and yeah i hope we hope you enjoyed and see you sometime soon here on to digital bye bye.