this is yoga vinyasa to twist and detox and purifies twisting is a great way to wring out the internal organs it's kind of like a sponge when you wring out the sponge you kind of get rid of the old stuff and then fresh new stuff can come in and we got to do first is to heat up the body so it's called in sanskrit the word is tapas and top us isn't the same as those little plates that you get in a Spanish restaurant but it actually literally literally means to burn or to purify so we'll do that as well and so we'll start to sitting and begin to take some nice long breaths in and out through the nose and the breathing of course is very important wine the collarbones soften the shoulder glazes your root root down through your sit bones really lengthen away from the floor none your inhale reach arms out around and up and clasp your hands face your palms up toward the ceiling but soften the shoulders away from the ears and then start to turn to your right so as you inhale lengthen up tall as you exhale twist turning from your ribcage your hips stay static and health or center and then exhale turning to the left for a nice twist inhale lengthen lengthen exhale and twist maybe a little bit deeper as you inhale come back through Center on the next Hale to release the arms we're going to twist again switching the cross of your legs inhale reach your arms up and as you exhale bring your or left arm over to your right knee left hand behind inhale tall exhale twist roll your right shoulder open so you can use a little bit of an external lever with the arm to help you twist but make sure that you don't go too too deep to begin inhale back to Center sweep the arms up and then exhale going to the other side left hand behind right arm across inhale lengthen tall and exhale roll our left shoulder open and twist we're widening through the collarbones a nice twist you can use your arm but for some leverage its noticing the difference between the two sets of twists using no levers and then the external levers we're going to come to hands and knees spread the fingers wide for a couple rounds of cat-cow inhale heart forward exhale chin toward chest belly were lifts inhale pull the heart forward lifting chin and tailbone exhale around the back inhale coming forward we're on the color bones exhale like a hollowing Kat press away from the floor inhale come to neutral then extend the right leg straight back behind you reach your left arm forward and inhale in an exhale round in your elbowing your knee touching right toward the center inhale to extend and reach exhale make yourself into a little ball starting to generate a little bit of heat inhale the arm and leg reach out and exhale one more time around in like a ball inhale extend out keep the leg lifted release the hand down when the toes tuck the toes under and I'll lift your left knee into your chest and then plank pose and then take your right knee into your chest and back to plank once more with the left inhale exhale plank and right inhale and exhale back to plank and then just take the knees down into table we'll do the other side left leg back extend it back keep the hips level right arm forward go inhale to stretch out exhale round and pull the ribs and pull the belly in around the back inhale and reach and exhale draw it all in to Center inhale to extend and link them exhale pull everything in make a nice little rounded back and he'll extend and stretch and then left hand down right left leg behind flank pose bring your right knee in and your left knee in and just switch back and forth knee and playing in and planked and then from here lift your hips downward-facing dog arms shoulder distance feet hips distance apart steady breathing gaze between the knees of the feet inhale come to plank again heart forward lift the backs the knees exhale slowly lower to the floor inhale Cobra peel the chest up and exhale lower back down keep your belly lifted inhale again to Cobra pull shoulders back and down look over your right shoulder for a little stretch exhale lower and one more inhale cobra pose village chest up shoulders back and down look over your left shoulder and exhale back to Center inhale coming into upward dog or if that doesn't work stick with Cobra roll the shoulders back exhale tuck the toes downward facing dog stretch back now short your down dog a little bit take your right hand to the outside of your left ankle and twist I'll twist a down dog back to Center and switch left hand over to the right foot twist look underneath your armpit I'll stretch there and we release back to down dog and a regular step or jump fee two hands inhale look up lengthen exhale fold on the inhale root down reach all the way up would you – hasta sana and exhale the hands to your heart Siriano muscari inhale arms reach exhale fold forward inhale halfway up as you exhale we're just going to step to plank and lower chaturanga inhale press up to plank and again chaturanga up to plank again drop the hips up dog or go down to Cobra exhale down dog now if you have any trouble with the shoulders you can just hold plank you don't have to take the extra chatter rundas pick up breath here spin the outer upper arms look up step or jump inhale halfway exhale fold inhale root down to rise up exhale it's almost it deihi same thing inhale the arms up exhale fold forward inhale halfway up exhale again just step to plank shift the shoulders forward about an inch chaturanga shoulders no lower than the elbows up to plank chaturanga up to plank go to up dog or Cobra and then exhale to down dog a couple breaths here stretching back lift the ribs and lift the belly in starting to create that tapas that heat look up and the knees step or jump inhale come halfway up exhale to fold and Hale root down through your feet to rise all the way up exhale it's almost eight D and again inhale reach exhale fold inhale look up exhale plank pose chaturanga up to plank again chaturanga use your belly muscles up to plank drop the hips Cobra or updog roll the shoulders back and down word facing dog stretching back it's a couple breaths here try to lengthen out the breath any time you want to take a break please take the knees down and rest bend the knees step or jump inhale halfway up exhale to fold inhale root down reach up exhale some us ttohi super hop your feet hips distance apart take your big toes with the first two fingers inhale lengthen exhale fold Pottinger stas onna soften the shoulders away from the ears if all the weight is in your heels if tits slightly forward inhale halfway up exhale hands to hips inhale come up with a flat back seria namaskara B inhale bend your knees utkatasana chair pose exhale fold inhale halfway up exhale step or jump back chaturanga inhale press through the hands and feet exhale downward dog inhale slide your right leg back and up and the knee open up the hip a little bit of a variation on Syria B exhale step it all the way up take the left knee down inhale rise up to low lunge and I'll take a little twist here the left elbow across twist to the right sink the hips forward widen your collarbones as you twist lift your belly inhale hands down tuck the toes plank and chaturanga inhale updog or Cobra exhale down dog left leg up inhale bend the knee open up through the hip pressing evenly through the arms and the shoulders and then take the leg back to Center step it all the way up by the hand take your right knee down reach up inhale sink your hips keep your belly lifted and twisting over to the left side right elbow across press the palms in so here use your internal levers as well as that elbow across for an external lever come back to Center tuck the toes chaturanga inhale open the front of the body exhale and downward facing dog and stretch back lift the shoulders pull the ribs in belly and reach the heels toward the floor look up step or jump inhale halfway up exhale fold inhale bend the knees chair pose reach up exhale it's almost easy inhale again etiquette asana exhale and fold forward inhale halfway exhale step or jump chaturanga inhale updog or Cobra exhale downward facing dog on your inhale right foot steps back foot is flat warrior one one breath exhale step back chaturanga inhale updog exhale downward dog inhale the left foot steps back foot is flat reach up one breath warrior one exhale ride the breath down chaturanga inhale open the front exhale down dog stretching all the way back and breathing inhaling and exhaling try to keep those equal look up step or jump inhale halfway exhale fold inhale bend the knees which gita' sana drop the hips reach up exhale some last easy inhale bend the knees reach up exhale fold forward inhale halfway exhale step or float chaturanga inhale press through the hands and feet exhale downward dog inhale the right foot Veta by drisana one breath exhale one exhale as you lower down inhale up dog creating heat here we're moving quickly exhale down dog inhale the left foot steps via tiburtina exhale and lower down look just forward of the mat to let the head drop and chaturanga inhale up exhale downward facing dog stretch back lengthen the spine breathe here and look up step or jump inhale flat back exhale fold forward inhale bend the knees utkatasana reaching up exhale saw Musti teehee inhale again bend the knees chair pose and reach up we'll pause here for a moment so start to sink back in your imaginary chairs you can go a little lower a little lower a little lower when you feel like you're going to fall reach your hands to the floor sit your buns down lift your legs navasana boat pose so keep a nice long spine if you have any issues of the back stay otherwise ardha navasana halfway down inhale lift up the knees can be bent here exhale halfway down inhale bring it up exhale lower almost laying down inhale up exhale lower you probably want to lay down inhale up exhale halfway inhale coming up this time cross your ankles pick up anything at all step or float back chaturanga inhale pressing up exhale down dog inhale right foot steps back foot flat back to warrior one exhale lower back down inhale pressing up exhale down dog left foot steps inhale rising up warrior one exhale and lower down elbows in belly lifted inhale open the front of the body exhale downward facing dog stretch back back to your steady breath soften the shoulders soften the jaw look up step or jump feet to hands inhale halfway up exhale fold and knees and feet together bend the knees drop the hips which gita' sanaa exhale some must do two he take a little step back we're going to add a block asana inhale bend the knees and reach up exhale fold forward take your knees as high up to the armpits as you can keep your gaze forward maybe one foot at a time if you're up together maybe lifting the heels to the hips and then step or jump chaturanga inhale updog exhale down dog right leg back and up inhale exhale knee to nose rock it to a push-up position inhale the leg up exhale again need a know is using the belly inhale the leg up one more exhale knee to nose and then drop it down so let's level with the floor look up to the hands step your right foot all the way up stay on the ball of your back foot come up into Crescent pose bend your back knee for a moment tilt your pelvis forward then straighten the back leg take the hands to the heart add a twist palms press in toward the center of the chest work through the back leg roll the shoulders back widen the collarbones inhale back to Center exhale the hands chaturanga inhale open the front of the body exhale downward dog inhale left leg comes back and up exhale knee to nose rocket to a push-up position shoulders over wrists inhale leg up exhale knee to nose press away from the floor little rounding in the upper back inhale leg up exhale knee to nose and then drop the shin parallel with the floor like plank pose look up to the hand we're going to step the left foot all the way up stay on the ball of your back foot Crescent high lunge and again bend the back knee tilt your pelvis forward pull the belly in and straighten through the back leg as you keep lengthening through the low back take your left or sari to your right elbow crossed a twist over to the left side palms press bellies lifted widen the collarbones come back to Center reach up exhale hands down plank pose chaturanga inhale updog or Cobra exhale and downward facing dog a couple breaths here stretch back it long look up step or jump inhale flat back exhale fold inhale bend the knees utkatasana chair pose reaching up and exhale hands to heart going to take your right elbow across twist to the left side notice the knees we want to keep the knees in line so if your right knee goes ahead of the left pull the right hip back if you want to open up take the twist a little deeper your right hand to the pinky toe side of the left foot back to Center keep chair pose going and hands to heart left elbow across to twist so that left knee is going to want to go ahead of the right knee so pull it back if you want to go deeper scoot the arm across left hand a pinky toe side of foot right arm up Oh back to Center fold forward straighten the legs hopefully you're pretty warm by now now inhale halfway up but take your feet hips width apart padahastasana step your feet onto your hands and fold in those wrists a little counter stretch from all the weight on them pull your belly in and Hale halfway up and release the feet hands to hips inhale come back up to some US titi heat and open the hips here a little bit inhale arms reach exhale fold in inhale come halfway up exhale step or float chaturanga inhale updog exhale downward facing dog right leg back and up inhale exhale step it between the hands right in the middle back foot flat warrior two front heel should line up with the back arch knee over the ankle reach out through the arms soften the shoulder blades lift the belly drop your left hand reverse exhale rebound the right knee and then inhale straighten the right leg reverse triangle bigger stretch so nice come all the way up arms to T shift the hips toward the back wall reach forward taking your right hand down to the shin foot or floor left arm up trikonasana triangle pose from here I'm going to move in a Halfmoon pose so I have a block you don't need to use one but if you like take your right hand about 12 inches in front pinky toe side of the foot flip the left leg up shoulders are in line and then slowly if you'd like bend your back knee reaching for the pinky toe side of your back foot for chopper asana it's a nice stretch to open up the front of the quad and then really sit back now take a little bend in your right knee lift your right fingertips up Siri good balance here for a moment it takes a little practice and then slowly back into warrior two then leaning forward for part of a konasana so right hand can be on the pinky toe side of the foot if that doesn't work right forearm to thigh works just as well inhale back to warrior two exhale circle the arms down step back you can go right to down dog and stay or back to plank chaturanga inhale updog or devel mukha exhale downward dog left leg backing up inhale exhale step it right in between the hands right in the middle spin the back heel flat line up heel to arch inhale for warrior two reach out through the arms make sure the knee is over the ankle gaze over the fingertips breathe and then reverse your warrior drop the right I'm reaping the left knee keep reversing inhale straighten the left leg reverse trikonasana I love this one then inhale to come all the way back up arms to a tee I like a shorter stance for triangle so I walk it in a little it's up to you shift the hips lean out and down left hand to the shin for floor reach up through the right arm get as much length through the spine as you can look down at the front foot find your block if you're using it twelve inches in front of the pinky toe side of the left foot is usually a good place for your hand either on the blocker on the floor stretch up as you root down lengthen away bend the back knee or not if you're taking the foot take the pinky toe side press it back there's a little back bend happening here great nice stretch and we'll slowly release it back to ardha chandrasana take a little bend in the knee lift the left arm up see if you can balance here for a moment slowly slowly back to where you're – and then side angle pose to lean forward left hand to the pinky toe side of the left foot and then press the knee into the arm inhale back to warrior two exhale serve the arms down take a vinyasa or go right into downward facing dog as your choice and then back to down dog stretching back and look up step or jump inhale halfway up exhale fold in and how rude down rise up exhale so Musti – he this is a Syria no mascara oh this is not this is a balance so we're going to pick up the right legs you can either hold the shin or extend the leg out for Teta hasta padangusthasana you can drop the right hip down squeeze the left hip in towards Center and then we'll add a twist here left arm across reach your right arm back twist open the collar bones twisting from the ribcage keep the belly turned in and up inhale gaze to Center lift the arms I'll keep the leg lifted pull the belly in pull it in stretch out through the leg exhale and I'll release that go to right leg down left leg up hold your shin or take your left toes and if you're extending the leg out extend it you don't have to drop the hip down on the left side squeeze the right hip in toward the midline and we'll add the twist right arm across left arm reaching back widen across the collarbones lift the belly stretch out through the both legs both legs really have to work here and inhale coming back through Center reach both arms up extend the leg hold it up high high high drop the hip down the belly lifted and slowly release back – so Musti teehee now seria namaskara be ich bend the knees utkatasana reaching up exhale fold inhale half-lift exhale step or float chaturanga inhale updog or Cobra exhale downward dog right leg up inhale exhale step it through stay on the ball of your back foot into high lunge Crescent and then we'll add a twist here so turning pull the belly and keep your breath very strong if you want to open up take the twist deeper left hand of the pinky toe side of the right foot inhale under your twist lift up back to Crescent exhale bend the back knee lightly tap it down inhale straighten the leg exhale chaturanga inhale pressing up exhale down dog left leg inhale exhale step it through stay on the ball of your back foot Crescent pose or croissant if you're French bring your left elbow across or right over cross sorry twist to the left and then you can take your hand down to the floor and reach up a widen your collarbones for your twist you always keep hands at heart center as well so under the twist come back to Crescent reach up tall as you exhale lightly tap the back knee down inhale straighten it exhale hands down vinyasa feel free to skip any other one else's go right into down-dog child's pose when you need to plank inhale feet together roll to the pinky toe side of the right foot lift up through the left arm vazhi Stas on a side plank and then take the hand to the side and left hand back to the floor lower down three do one inhale up one two feet together roll the pinky toe side of the left foot reach the right arm above Aussie stas on a side plank tailbone toward the heels stack up your hips keep your belly pulled in hand to the side hand to the floor lower chaturanga inhale up-dog or cobra pose exhale down doc take a breath step or jump inhale halfway exhale fold inhale utkatasana bend the knees and reach up exhale to stand and again inhale bend the knees reach up exhale and fold in Oh Bacchus and I'll bend the knees take your knees as high out toward the armpits as you can lift the legs gazing forward step or float back chaturanga inhale updog or Cobra exhale down dog now the right leg up inhale exhale bring it through stand the ball the back foot Crescent pose on Janee asana back to the twist left double across twisting take it a little deeper you can take the hand of the floor or maybe even take an interlock so your left arm goes underneath the thigh the right shoulder rolls back and somewhere behind there you can maybe clasp hands release it come all the way up to Crescent this time straighten the front leg walk your back foot in about half a foot right hand to the low back left arm up inhale bring your left hand down inside or outside the foot you can use a block as well reach up through the right arm for puffery to trikonasana twisting triangle as you inhale lengthen tall through the spine as you exhale twist a little deeper and we'll release that for twisting Halfmoon take a little bend in the right knee left hand can come to the block or the floor reach up through your right arm hips are level here so stretch through the inner thigh of your back leg and let your outer left hip drop down slowly release it come back to warrior one knee over ankle square up the hips and shoulders and now take your left elbow across and twist so this is povery to parsvakonasana it's deeper twisting because your back foot is flat but hurt your knee just lift that back heel up or maybe take the full pose if you like it's not an easy one so be gentle with yourself inhale release it chaturanga come up into updog roll the shoulders back exhale down dock second side left leg inhale exhale bring it through stay on the ball of your back foot Crescent pose high lunge hands to hearts adding the twist right elbow comes across for the twist widen across the collarbones maybe the left hand come or star the right hand to the floor left arm up or perhaps the interlock take it underneath the thigh and see a little bit better how you can clasp back there and then we'll slowly untwist come back all the way through Center straighten your left leg walk your back foot and take it flat line up front heel with back heel left hand to the low back right arm up inhale tall exhale right hand to inside or outside of the foot pull the left hip back as you twist so you want to keep your hips level through this twist lengthen the crown of the head forward reach the tailbone back it long through your torso looking down half moon twist it float the right leg up lift it from the inner thigh right hands on the floor or block left arm is up again hips nice and level try not to open up the hip here slowly release the right foot down line up heel to heel warrior one and then hands to heart right elbow across twisted parva konasana so perhaps your right hand will reach the pinky toe side of foot maybe not with the back heel flat it is a deeper twist if you can reach it that left arm reaches in line with your left ear just like parsvakonasana and release that chaturanga inhale updog or Cobra exhale downward dog take a breath plank pose Oh back to side plank roll a pinky toe side of the right foot lift the left arm up this time option lift the leg lifting the hips three two ooh and release the leg release the arm to the side look down plank pose lower three do one inhale up one two feet together pinky toe side of the left foot reach up through the right arm shoulders in line with each other perhaps lifting the leg or not you can always take the bottom knee down for more support to it take another breath here release arm to the side right hand to the floor try to run down inhale up dog exhale downward facing dog I hope you're sweating by now I certainly lost by this point again I'll use a long breath and do the knees forearms down dolphin pose stretch back for dolphin lift the shoulders up away from the ears wide across the collarbones now step back about a foot drop your hips in the same line as the shoulders for dolphin plank just forward of the mat don't let the head drop if you get tired here stick your buns ease up in the air a little break walk it up back to dolphin pull the ribs in belly and stretch back lengthen the spine and once again dolphin plank this time step your feet together squeeze your outer hips squeeze your inner thighs and breathe five four three two and one and holding a little longer than I thought and lift the hips walk the feet in there you go pull the ribs in belly in back to the knees Child's Pose just for a moment take a breath here and up onto the knees back to down dog her right leg up inhale exhale swing it through take your left knee down low lunge inhale reach up sink the hips and then clasp your hands take your hands just above your right knee tuck your back toes lift your back knee off the floor and then set it down and again lift up keep the hips as low as they are set it down one more time lift and lower inhale reach arms up exhale take your right form to your right thigh reach back for your left foot if you can reach it pretty easily you can draw the heel right to the outside of the left hip just slightly so where our pips and shoulders to the front sink your hips is a big stretch in the quad and the hip flexor on your left leg released it now straighten your right leg for half splits ardha hanumanasana fall over the leg you can stick with this you don't have to move any deeper but if you want to slide out toward splits you can take full Hanuman asana for just a couple breaths your hips though should be square so the right hip pulls back the left hip rolls forward then rolled your right hip bend the right knee I could put a cup of toast and a pigeon pose come on to your fingertips heart forward inhale exhale either stay there come to the forearms or lengthen up now if this hurts your knee at all come out of it come on to your back take your right ankle just above the left knee for thread the needle or another hip opening variation that you know there's no knee stretch in yoga so if a Herson knee come out of it yes so we don't want you sitting there thinking what a great knee stretch because there's not any stretch as you're here just soften the shoulders the jaw so we did a lot of detoxing of the body the physical body now maybe check in with the mind or on the other side we'll take a twist here so the left arm comes underneath the right and if this is too deep you can stay on your left forearm if you can find your toe back there with your right hand you can reach you're on and hold it just allow that shoulder to softened down come back through Center tuck the back toes lift your right leg up bend the knee makes a big circles in one direction and circle the other way and then I'll release the foot to the floor left side left leg inhale exhale swing it through right knee down inhale low lunge sweep up sink the hips clasp your hands take them just above the left knee press with the arms little tuck the toes inhale right knee off the floor exhale lower it and how we're usually he'll stretch out the leg exhale lower try to keep the hips as low as you can inhale lift exhale lower and he'll sweep up through the arms exhale left form the left thigh bend the right knee bring it around so if you can reach the foot just hold it if you can bring it forward bring it forward either way square up the hips and shoulders toward the front of the mat and we'll release that hand on either side of your front foot straighten the left leg pull the toes back half splits stick with that or slide out into full splits or any variation you know if you're not all the way down grab your block you can put it right under your front thigh it feels really nice and we'll roll on to the left hip on the left knee for pigeon pose or your other hip opening variation inhale to lengthen you can stay here or exhale for arms or exhale lengthen all the way out so if you're rolling on to your left hip you can put your block or a blanket under there keep the hips level while you're here just take some nice long breaths into the hip so I'll check in may be a little emotional detox asking yourself how do I talk to myself what do I say am i nice to myself am I is nice to myself as I am to my best friend I always have to check in things like that if I'm thinking if I'm talking to myself badly I have to say would I actually say that to my best friend and if the answer is no that I'm not allowed to say it to myself and he'll come up and out of twist so again forearm or you can slide the right arm throughout your twist left arm comes around maybe find your toe back there roll your chest up toward the ceiling and you mouch take a breath here and then back to centre your way up tuck the toes lift your left leg high into the air and some bend your knee make some circles so circle in one direction circle the other way and then release it to the floor looking up step or hop to your knees for bound hand head standing so if you don't take a headstand in the middle of the room slide over to awhile if you don't take a headstand at all stick with dolphin pose like we do it before you lift up into a headstand or not so during your headstand press down into the forearms lift the shoulders up away from your ears make sure your elbows don't go wider than your shoulders pull your belly in raise your tailbone up toward your heels take a few long breaths after you've done all of that heat creating it's good to go upside down you can stay in the headstand or artists your sauce and a half way down lift your belly a lot if you're coming half way down so holding your inhale legs up exhale slowly we'll come all the way to just lightly tap the feet to the floor so see if you can just come down really slowly lightly tap and then inhale bring the legs right back up using the core muscles using the belly muscles and then we'll slowly exhale again this time we'll come down to stay and take a child's pose rest here come back to your study breathing in and out through the nose look up palms flat down dog so since we're just a headstand lightly nod your head yes shake it no just release the neck inhale plank exhale lower down inhale or duvall Mooka exhale downward-facing dog look between the hands we're going to come through and sit so bend the knees step or jump all the way through and then lie down for back bends so we'll start with bridge pose feet hips width apart lift up into bridge roll the shoulders under clasp your hands lengthen the tailbone towards the box the knees spiral your thighs and toward each other keep your chin away from your chest your neck is long breathe into the chest and we'll lower down and just rest a moment second one maybe order it on your astana full wheel pose or you can do a bridge again if you're going to full wheel make sure the elbows stay parallel I like to pause at the crown of my head to make sure I'm all lined up before I go up couple breaths lengthen the front of the body and then lower down to rest go on up again elbows parallel lift up full wheel I like to walk it in a little after I've done one you don't have to make sure the outer edge of the feet stay parallel and then I'm going to come down chin toward chest so that you land on your shoulders you don't land on the crown of your head and I'm going up again I was feeling good this day so I came up again you do what you like I'm walking it in this time I'm going to come up to standing so I'll lean forward to come up and this is optional of course you can take another bridge another out of it on your asana if you've got a block handy you can put a block under the low back take supported bridge I was just feeling it today so going back a couple times so if you're going to do this hips forward as you lean back and when you see the floor straighten the arms and back up and then I'll take my loss and I'll drop your hips down knees and toes in line widen your chest it feels so good on the low back I could stand that pose forever but we'll move on extend the legs paschimottanasana inhale arms reach exhale hinge from the hips coming forward inhale heart forward keep the length in the spine and I'm going to grab a block see if I can get a little bit deeper into the pose since I'm really warmed by this point soften the shoulders and jaw heart forward and breathe up and down the spine back to your steady breath soften the shoulder soften the jaw keep the belly lifting nice breath inhale head up exhale release and then bada can also know souls of you together knees apart to open the feet like a book and fold forward hard forward so there's a variation where your feet or your head crown of the head moves to the feet this one is more of a flat back so lead with the heart soften the shoulders get length through the spine inhale to come up grab your big toes are their first two fingers lean back lift your feet balancing on the sip on slowly extend the right leg out and Hale bring it there Center exhale slowly the left leg out inhale back their Center and just for fun both legs out extend the legs sit up tall lift your chest and then keep your legs where they are release your feet and palms touch so you can keep your legs up they're going to want to come down don't let them don't let them and then reach for the toes again because your legs are right there still right take your feet together row boat pose maybe lift up a little stretch and then release the feet navasana boat pose if your back's fine and go slow slow slow onto the floor otherwise bend your knees feet to the floor and roll down to your back all the way down hug the knees in openness on a rock a little here side to side cross the right knee over the left knees to the left look over the right shoulder twist so all opposes we did today we're about creating heat and then about twisting to release any toxins that maybe have built up and this is a nice practice you can do any time I happen to do this right around New Year's because a lot of people over indulge in the holidays I know I you really did so this is a great practice anytime you maybe overindulged a little bit and then back to Center hug the knees in give yourself a nice hug oh then we're going to go right into shavasana so let everything relax lie your feet flip open arms by your side your palms facing up to receive soften your shoulders away from the ears close your eyes release your which I breathing just natural breathing now quiet mind quiet body shavasana and when I do my yoga practice it helps me to stay more in the present moment I'm focused on my breath I'm focused on getting my body in the right position the proper alignment and that's how Yoko helps me to do is to stay present I'll quote here from Eckhart Tolle from the power of now you said time isn't precious at all because it is an illusion what you perceive as precious is not time but the one point that is out of time the now now that is precious indeed the more you are focused on time past and future the more you miss the now the most precious thing there is begin to make some movements and your fingers and your toes your hands and feet arms and legs like a couple deep breaths as you take a nice long stretch mmm is down by your sides and just rolled your right side for a moment hug your knees in and then roll off to the side and just pause there's fuzzing for this moment this precious now as you're ready press yourself up to seated and crossing at the shins take your palms together Anjali mudra mudra of reverence I honor you for your practice your dedication to practice staying in the now and thank you for sharing this wonderful old practice the light and me recognizes salutes the light in you namaste if you enjoyed this video please hit the like button please subscribe thank you you