welcome to yoga meet me in a standing position near the top of your mat with your feet together firmly planted down stand tall and bring your hands together at heart center we need to ground down so feel all the edges of your feet pressing into your mat and soften your shoulders as you set your gaze on one spot in front of you focusing your gaze and focusing your mind will help you stay grounded in your foundation reach your arms forward and set up Eagle arms cross your right arm underneath your left and at your elbows and cross again at your wrists relax your shoulders down away from your ears lift your elbows up to shoulder height now sink back into your hips and for Eagle legs lift your right leg above your left crossing above the knee then feel free to kickstand your foot or double bind wrapping your toes all the way around get low and squeeze everything together four three two one gently release and shake it out coming back to Samos ttohi hands together at heart center set your gaze breathe in and out through your nose and reach your arms forward setting up Eagle arms left under right lift your elbows up to shoulder height melt your shoulders down your back and sink back into your hips across your left leg above your right kickstand or double bind and squeeze everything together four three two one release and shake it out an inhale Mountain Pose and then fold forward give a generous bend to your knees you can fold deeply relax your neck and jaw and play with shifting your weight from the back to the front of your feet and from one side to the other and find your Center and ground down find halfway lift breath in forward fold as you breathe out inhale rise up for Mountain Pose then exhale hands at heart center ground down and come back to Mountain Pose but this time lift your left knee up bringing your thigh parallel with your mat flex your toes back and setting up for a figure 4 bring your hands together at heart center place your left ankle above your right knee and sit back into your hips sink as low as you'd like to go and if you have perching pigeon a strong arm balance in your practice feel free to go there now otherwise just stay low in your hips wherever you are be there breathe stay grounded four three two one act to your one leg Mountain Pose with your left knee lifting big breath in and as you breathe out wrap your hands around your left foot kind of giving a bear hug to your left leg and slowly extend your left heel forward for a big hamstring opener and a huge element of balance even if you're just grabbing onto your ankle here get a firm grip with your right hand so that you can open up into an open arm twist so when you're ready reach your left arm back and you may need to shift your Drishti keep your breath calm you've got this for three the next transition is a fun one two and one transition to revolved half moon gently release your left foot as you swing it back behind you and at the same time take your left hand down to your mat reach your right arm high for revolved half moon and if you're feeling a little compromised like your syllabic tightened hamstrings today and use a block underneath your left hand from here bend your left knee reach back with your right hand and make contact hand a foot so you can bow open into a big quad stretch similar to your dancer pose one more big breath in big breath out release your back foot reach your right arm high once more big inhale exhale to release your right hand down and switch sides into half moon reach your left arm high as you stack your left hip on top of your right it flex your left toes back as if you were driving through your heel like you're gonna kick through a wall at the back of your mat to challenge your balance a little more here add that quad opener and your back knee reach back with your left hand grab on and then bow into the post and gently release for your Halfmoon big breath in exhale to standing splits both hands come down left leg goes up one more big breath in then forward fold as you breathe out left foot meets your right four halfway lift inhale exhale fold inhale to Mountain Pose come all the way up exhale hands at heart center ground down inhale one leg Mountain Pose this time your right knee is lifting then exhale set up your figure four and hold with your hands together at heart center sink into your hips and find a similar variation that you took on the other side remember the trifecta of balance is a firm foundation steady gaze and a calm breath three – one back to your one-leg Mountain Pose right knee lifting and then use both hands to grab onto your right foot slowly extend your right heel forward as you straighten out your right leg remember you can modify grabbing onto your ankle that's okay but get a good grip with your left hand and when you're ready reach your right arm back for an open arm twist for that funky transition feel free to take it as slow as you'd like to go go-kart wheel your right hand down reaching your left hand high as you drive your right heel back well done for revolved half moon really reach up through your left arm find your height your strength in this pose and remember to modify in a block if you did on the other side from here add the quad opener by bending your right knee reach back with your left hand grab on and bow open into the pose and slowly release back into your evolve half moon big inhale exhale to lower your left hand down reach your right arm high for half moon stack your shoulders stack your hips flex your right toes back and drive through your heel stay firm in your foundation steady in your gaze and calm in your breath and to add the quad opener reach back with your right hand to grab on to your right foot and bow kicking your foot into your hand opening through your shoulder and quad or three two one release back into your Halfmoon big breath in exhale to release your right hand down for standing splits hold for one more inhale exhale forward fold and hold here for about three deep breaths then inhale to find halfway lift exhale forward fold for Mountain Pose inhale as you come all the way up exhale some estate to he hands at heart center ground down and hold set up tree pose with your left knee lifting place the sole of your left foot on your right ankle right calf or your right inner thigh do not place your foot on your right knee the location of your foot will depend on the strength of your balance so find the place where you can stand sturdy and tall with your gaze set core firm weight anchored evenly into your right foot stay calm if you'd like to challenge this balance close your eyes and stay focused even if you've removed your Drishti three if you fall out come right back in to one keep your left knee lifting but set up a dancer reach your left arm down to grab on to the inside of your left foot with your left thumb pointing towards the back of your match draw your knees back together anchor down through your right foot set your gaze and take a big inhale to lengthen through your right fingertips and exhale to kick your left foot into your left hand and take your time as you extend your leg into your hand because it's the strength of your leg that will open and bow you into this dancer pose micro-adjustments with every breath inhales lengthen through your heart exhales kick through your foot and if you fall out take your time as you gracefully make your way back in every single time from here gracefully step your left foot back and reach your arms overhead for Crescent lunge beautiful sink into your legs always grounding down through it ever is making contact with your mat firm up through your core set your gaze because even this pose has an element of balance if you're feeling sturdy you want to challenge that balance just close your eyes well done open up into warrior to spin your back heel down sink into your hips making sure that your right knee is tracking open stay relaxed through your shoulders but firm and strong through your core so imagine that you are drawing energy up through your legs and shooting it out through your fingertips strong palm and ground it from here set up extended side angle lower your right hand down inside of your right shin and reach your left arm high and use the leverage of your right forearm against your right thigh to both open up through your right inner thigh and to help you lean back through your left shoulder then begin to straighten out your right leg for triangle pose you're welcome to place your hand on your shin your block or even down onto your mat but wherever you are make sure that you're still leaning back not caving fully and breathe as you appreciate the sensation of this deep hamstring open firm up your core and slowly rise take your hands to your hips and square off to your right legs setting up for a pyramid pose big inhale the next Hale to hinge at your hips and fold over your right leg getting even deeper into your hamstrings for just a couple more deep breaths then plant your hands down in front of you and step your left foot forward into a forward fold top of the mat halfway lift inhale exhale forward fold inhale Mountain Pose come all the way up then bring your hands together at heart center and ground whenever something feels chaotic whether its life work or relationships it's a sign that you need to brown down and sometimes it can be as simple as standing firm in your foundation and taking a big breath in big breath out and let's set up tree on the opposite side place the sole of your right foot on your left ankle calf or inner thigh ideally the same variation that you took on the other side set your gates and stand firm use your breath to keep you calm as you breathe in and out through your nose use your gates to keep you focused not distracted by anything else around you and if you did so on the other side challenge your balance by closing your eyes and let it be fun if you fall out have a good laugh and come right back in from here to setup answer reach your right hand back to grab on to the inner arch of your right foot right thumb pointing back with your right shoulder rolling open knees together mean how to lengthen through your left arm and exhale to kick your right foot into your right hand hold and breathe as you lengthen on each breath in and deep in on each breath out and you may have to shift your Drishti from one spot to another you so quickly but stay firm in that new phase and remember that falling is not failing so when you fall down seven times get up eight with grace step back and find your Crescent lunch ground down through the ball mount and toes of your back foot drive back through your back heel and sink into your hips reach up through your arms and find your breath in and out through your nose to keep you calm and if you did so on the other side try closing your eyes here three to one open up into warrior two firm up through your core and feel just how much stronger this posture is sinking into your hips even your arms are strong fingers are strong gaze is set and set up extended side angle with your left forearm inside of your left thigh reach your right arm high and use leverage to help open through your hips and chest in this pose and for a triangle pose simply straighten out your left leg find the position for your left hand that allows you to stay lifting and open and remember not to lock out your left knee a tiny micro Bend gives you some control over this pose breathe this hip and hamstring opening is going to do you so good in the next sequence to come so allow yourself to be here appreciate the sensation enjoy the stretch engage your core and rise take your hands to your hips square off to your left leg take a big breath in as you breathe out fold over your left leg for pyramid boats take your hands wherever feels comfortable for you deepen your breath to stay calm and grounded even within this very intense posture relax through your shoulders through your job and do your best to hinge from your hips / three – one step your right foot forward to meet your left in a forward fold at the top of your mat big breath in fine halfway lift as you breathe out meet me in downward facing dog from your downward facing dog set up half pigeon bring your right knee up towards your right wrist lay your shin flat on your mat stay Square in your hips and walk your hands forward as you slowly surrender down to your forearms and eventually even your forehead and come down to the match relax what you don't need softened pence shoulders or clenched jaw even furrowed eyebrows and allow yourself to soften into the match even within this very intense posture take your time as you slowly rise your way back to downward-facing dog and set up half pigeon on your left side left knee towards your left wrist sink into your hips with your shin flat hips squared off to the top of your mat take your time as you slowly lower and surrender into this pose relax whatever you don't need release any unnecessary tensing flexing or gripping and allow yourself body and mind to completely melt into the mat beneath you and slowly rise and come to lie down on your back for happy baby pose thread your hands between your knees to grab on to your feet spread your ankles open as if you were trying to stomp on the ceiling and ground down through your hips ideally your hips and your shoulders and the back of your neck are flat on the mat feel free to take any other postures that serve you here before we seal off our practice and when you're ready release your feet extend your legs long for your final shavasana a posture of complete and total relaxation to balance out the work the effort that you previously put into your practice allow yourself to completely relax allow your limbs to become soft and heavy allow your muscles big and small to release tension and if only for a minute feel your whole body grounding into the mat beneath you invite small movements back into your body bringing life and energy back into your hands and feets arms and legs and when you're ready curl up on one side into a fetal position using your hands press yourself up to seated and bring your hands together at heart center when you feel like there's chaos in business life relationships it's sign that you need to ground down get firm in your foundation find your focus and take a big breath in and out namaste you well done yogi remember your daily practice is your strongest practice and the quickest way to see results in your practice in your body and on your mat so I want to give you access to my five-minute quick ABS yoga workout with the most effective yoga exercises to help you strengthen your core improve your posture and tone your abs fast even five minutes a day is better for you than one hour once a week so if you think you have no time for yoga make time for this video you won't regret it all you have to do to get access to this formerly Members Only video is click the first link in the description of this video enter your name and email and I'll instantly send you my five minutes quick abs euro workout now did you like this practice let me know by clicking the like button below and leave a comment with your requests for future videos and don't forget to subscribe to my channel it's totally free all you have to do is click the subscribe button and the notification belt so you never miss one of my future uploads I upload yoga videos every week to help you stretch strengthen tone de-stress and peel back the layers to becoming your best self on and off your mat so go get started on the 5 minute quick apps and I'll see you there bye you