WEBVTT

00:00.000 --> 00:02.640
(Soothing music)

00:02.640 --> 00:04.770
- [Instructor] Tuck your toes,

00:04.770 --> 00:08.270
using the energy beneath your palms,

00:08.270 --> 00:09.993
press up to table top,

00:11.750 --> 00:15.063
and exhale to down dog
leaning to the other side.

00:18.359 --> 00:19.192
Good.

00:20.456 --> 00:23.133
Inhale, lift the left side to the sky.

00:23.970 --> 00:25.510
Open those hips,

00:25.510 --> 00:26.633
bending that shin.

00:27.798 --> 00:30.123
Exhale, put your foot on the ground.

00:31.460 --> 00:33.951
Inhale here for a few breath.

00:33.951 --> 00:36.701
(soothing music)

00:40.804 --> 00:44.440
On your next exhale, roll to plank.

00:44.440 --> 00:46.760
If you would like to drop
to your knees you can,

00:46.760 --> 00:49.160
or you can slowly make
your way down to the mat.

00:52.370 --> 00:54.230
Placing your hands on
the outside of your...

00:54.230 --> 00:56.853
On your next inhale, press up to plank,

00:57.950 --> 00:59.907
and exhale into down dog.

01:02.980 --> 01:04.340
Good.

01:04.340 --> 01:06.350
Inhale, look at the top of your mat,

01:06.350 --> 01:08.390
slightly bend your knees and walk

01:10.340 --> 01:12.290
to the top of your mat.

01:12.290 --> 01:14.233
Remaining in forward fold,

01:15.782 --> 01:17.423
cross your arms here.

01:18.630 --> 01:21.291
You just let your weight hang.

01:21.291 --> 01:22.717
(singing in foreign language)

01:22.717 --> 01:23.842
♪ There will be peace ♪

01:23.842 --> 01:25.081
♪ When I'm down ♪

01:25.081 --> 01:25.914
♪ So round 'em up ♪

01:25.914 --> 01:29.414
(singing in foreign language)

01:29.414 --> 01:32.997
- Take a minute to refocus on your breath,

01:33.891 --> 01:35.808
move to the other side.

01:38.275 --> 01:41.680
Inhale, send the left leg to the sky.

01:41.680 --> 01:44.080
Exhale, sweep the knee through.

01:44.080 --> 01:47.300
Inhale, lift, for high runner's lunge

01:47.300 --> 01:49.315
or crescent lunge.

01:49.315 --> 01:51.732
(indistinct)

01:52.955 --> 01:54.238
So drop this hip

01:54.238 --> 01:56.655
(indistinct)

01:58.237 --> 01:59.070
Good!