Original subtitles

Hello, my name is Thai. I'll be guiding you through your practice today. We'll

be focusing on lengthening the body through the hamstrings and

the core.

Facing the long edge of your yoga mat or

just in your space. We'll take the feet wide.

For me a good distance is ankles directly

underneath the wrist. So if you get into this

shape, and it's a little precarious free to

walk the feet in to make it

a little bit more accessible for where you are today.

So we'll start by taking the arms wide.

And we'll pivot the right toes.

out

and we'll bend the front knee bringing the

knee over the ankle and we appear right

into our Warrior Two pose so

beer bedrossana 2.

3 times with the breath flip the Palms up and how

lift and straighten through the through the

arms and legs and then re-expand come back

into your Warrior.

And how after Center?

And Warrior two one more

round lift up.

and Warrior Two

pausing here flip just the front palm and

now we tip it back reach overhead.

And then come back to Center forearm needs

top of thigh.

Think of pressing down for the big toe mount on the right side take the

arm up towards the sky turning the

Palm forward reach the arm overhead extended side

angle Parish wrote an awesome.

breathe in here drawing the the right

hip underneath

and continue to press down to the outer edge of the left foot.

Slowly re-expand back into your

Warrior re-emerge Victorious and then

slowly come to a straighter front leg.

Right toes in left toes out

Warrior Two.

now to your left

flipping both Palms up

and how lift and straight and through arms and legs.

re-expand Warrior Two

and I'll lift.

And exhale come into your Warrior one more.

And a Warrior Two pausing here

front Palm flips as we tip

it back reach overhead.

re-emerge Warrior Two

forearm top of thigh think of pushing the

floor away. Keep space between the shoulder and the neck she reach

up.

And elongate overhead reach towards the

front.

breathe in here peeking under that arm

and then re-emerge.

Come back into your Warrior.

Straight in as we parallel the

feet.

breathing here

three times the breath big an l

exhale out the mouth.

again, big you know

and let it go.

one more inhale maybe ha

nice re extending the arms right

toes out come back into your Warrior

Two.

Adding on this time flipping the Palms up inhale

lift and straighten pivot. The

right toes in left toes out Warrior Two

to the other side.

And how up through Center Warrior Two

back to the original side.

And how after Center and Warrior Two

to the other side.

Come back to Center parallel. The feet will interlace

the hands behind us.

Open up to the heart and chest lean back.

coming into a wide legged forward full Authority part

of tanasana thin the fist High

breathing here

Bringing awareness to your foundation think of

rooting down the big toe mounts on the feet try to soften through

the knees notice if you lock or hyper extend

there and to see if you can create more space.

breathe in here

release in the arms down underneath the

shoulders if the floor is far away. Feel free to add blocks.

Or maybe you use a chair for support now three

times. The breath will come to straighter arms the length into

the spine. Look forward and exhale fold

it in.

And how Ripple up extend?

And fold it in one more

round lift up.

path here

bringing the right hand to Center directly underneath

the face. We'll bring the right hand to the

sacrum. So the small of the back start to turn the

heart and chest forward twisting from the eyes of

the heart gaze can shift up towards the

thumb if you extend the arms breathing

Now countering this test this twist the hand will

reach all the way through and find the opposite

chin or calf. You're open the arms

behind you and maybe the

gay shifts up now toward you're right,

though.

breathe in

and then release the hands back underneath

the shoulders lengthen through the spine.

Starting to walk the hands away from you

think of pushing the floor away filling the

legs response that pressure acknowledging the sensations there.

Releasing the head and neck come into this downward facing

dog in the arms, but think of drawing the

legs towards one another.

breathing Where You Are

now walking the hands back underneath the shoulders lengthen through

the spine hands up to the hips hinge

up to

stand.

breathe in here

and now we'll pivot the left toes out come into

your Warrior Two.

Same Journey on this side flipping the palms and he'll

lift and straight. It left toes in

right toes out Warrior Two.

And I'll up through Center.

Warrior Two back to the original side

one more round up through Center and Warrior Two.

Come back to Center parallel the feet interlace the

fingers a different way. Maybe the left thumb is on top.

create space lean back

and forward fold over extended

legs.

breathe in here

Been here before so just see where you can soften see

where you can create more spray more space. Maybe you

can send breath to some of the joints to

find more ease within the effort.

And now releasing the hands down.

And three times the breath lengthen.

and fold

and how unfurl an extent.

And roll it down this time

of lengthen pause here. Maybe this

time you soften through one knee maybe the

other shifting weight left and right.

And then come back to Center straightening the legs.

This time the left hand comes assistant the center so directly

underneath the face and we'll bring the right hand

to the top of the sacral start to open

through the heart chest within from the chest and maybe

extending the arms looking up towards the

top.

breathing here

breathing from fingertip to fingertip fill the

wingspan with the breath.

Now countering this twist will take

that hand and reach it all the way through for

the opposite sin opposite calf maybe

extending.

The left arm up. Maybe the gay shifts towards the

left thumb.

breathing Where You Are

come back to Center releasing the hands

down.

And how length and through the spine?

And again fold it in. So option

to reach the arms forward again, or maybe you

spin the fingers away from the face and reach the

hands the through the legs.

And again releasing the body

forward.

Think of pressing down through the hands think of

drawing the mat or floor towards you feeling the

sensations through the legs keeping them active and

alert breathing here.

One last round together big in health of the nose and exhale

out the mouth.

Nice slowly walk the hands back underneath the

shoulders lengthen the spine.

Hands to hips hinge up

to stand and yeah, we have the option to bring the feet

together by tobal healing them or maybe you saw

them through the knees and lightly jump them together

coming back to tadasana here

at the top of the mat.

breathing Where You Are

breathing together one last time big inhale.

And exhale Let It Go.

Great job everyone. Again. My name is Ty. This was

a yoga sequence focusing on hamstrings and also

length through the entire body. So thanks for tuning

in. Hope to see you soon.