►
From YouTube: Yoga with Ellie Recorded 3 June 2020
Description
Yoga with Ellie - PLEASE READ IMPORTANT DISCLAIMER BELOW -
Please note that the following workout is intended for fit & healthy participants with no pre existing medical conditions or injuries. It is not recommended for people with pre existing conditions or injuries or those new to exercise .
Extra care must be taken with online workouts to listen to your body & stop immediately if you feel any pain, discomfort or ill health. Participation is at your own risk.
Neither the instructor or Two Riversmeet Leisure Centre accept any responsibility for any injuries sustained from undertaking these exercises
A
Are
you
ready
for
some
some
yoga,
so
I'm
ellie
for
those
of
you
who
haven't
met
me
before
I
welcome
you
to
this
session.
A
A
So
yes,
so
the
idea
really
behind
this
is
to
help
you
build
up
some
kind
of
resolve
some
strength.
Some
support
through
these
perhaps
challenging
times
that
we're
going
through.
I
know
we're
all
having
a
different
experience
with
this,
but
also
you
know
this
opening
of
the
front
body
is
to
represent
this.
A
A
Let
me
just
explain,
though
I
I
do
want
to
make
it
clear
that
it's
a
class
that
really
is
suitable
for
fit
and
healthy
people,
so
ideally
with
no
existing
pre-existing
health
conditions.
It's
designed
for
people.
Perhaps
you
have
some
experience
of
exercise
previously
and
I
urge
you
to
take
care
extra
care
because
you're,
I'm
not
with
you
in
in
terms
of
being
there
right
next
to
you,
I'm
here
online.
A
So
I
can't
watch
you
so
I
beg
of
you.
I
I
please
ask
you
to
be
extra
vigilant
and
listen
to
your
body,
be
really
really
honest
and
true
with
yourselves
and
if
anything
feels
uncomfortable
in
pain,
any
discomfort
any
ill
health.
You
must
stop
immediately.
So
please
promise
me
that
you're
going
to
do
that
participation
is
at
your
own
risk,
I'm
afraid
neither
myself
or
two
rivers
meats
can
accept
any
responsibility
for
any
injuries
sustained
when
enjoying
this
session.
So
please
take
care.
A
Yes,
so
should
we
begin
okay,
so
you
might
need
something
to
sit
on.
If
you
find
sitting
on
the
floor
a
little
uncomfortable,
raising
the
bottom
off
the
ground
can
help.
So,
let's
let's
go
and
do
that
and
you
can
use
a
cushion.
A
You
might
even
have
some
yoga
blocks
really
whatever
suits
you.
So
let's
go
for
it.
Let's
sit
down
and
prepare
ourselves
for
a
lovely
yoga
session
without
falling
off
your
block.
Just
to
let
you
know,
I
have
sprained
my
ankle
of
late,
so
I'm
going
to
have
to
go
a
little
easier
on
that.
So
forgive
me
if
I
look
a
little
bit
clumsy
at
times.
A
What
might
what
I
mean
by
that
is
that
feeling
that
maybe
you've
got
like
an
invisible
thread
in
the
top
of
your
head
and
you're
lifting
outwards.
A
A
Is
one
of
the
the
aims
of
the
class
to
give
you
that
nice
feeling
of
openness
to
the
front
body,
so
you
can
breathe
fully
and
just
settle
into
the
space
that
you're
in
just
making
a
little
commitment
to
yourself
that
you're
going
to
do
the
best
that
you
possibly
can
to
put
everything
out
of
your
mind.
Anything
that's
been
on
your
mind.
Lately
just
put
that
to
one
side
and
you're
just
going
to
dedicate
yourself
to
this
yoga
practice
today,.
A
A
Notice
how
this
feels
and
then
out
through
the
crown
of
the
head
once
again,
that
invisible
golden
thread
lifting
you
skyward
and
notice.
If
you
now
feel
that
the
spine
is
even
longer
that
the
body
feels
even
more
expansive
just
just
you
know
a
minute
amounts,
so
the
the
breath
now
maybe
has
naturally
deepened
a
little
and
if
it
hasn't
allow
some
full
breath.
So
it's
going
to
be
a
nasal
breath,
that's
in
and
out
through
the
nostrils.
A
Take
some
nice
full
deep,
breaths
in
and
maybe
be
aware
of
where
movement
occurs
in
the
body
as
a
result
of
the
breath,
flooding
in
and
moving
out
again
notice.
If
you
can
take
the
breath
so
deep
that
the
belly
expands,
the
chest
expands
in
all
directions
as
you
breathe
in
it's
almost
like
you're,
filling
up
all
the
way
to
your
collarbones.
A
A
A
And
then,
after
the
next
exhale,
you
can
gently
bring
your
hands
together:
namaste
hands,
the
goodness
and
the
light
in
me
honors
and
respects
the
goodness
and
light
in
you,
namaste,
just
spending
a
moment
here,
maybe
closing
your
eyes
again.
If
you
wish,
or
just
focusing
now
on
the
heart
center
said
in
ayurveda
in
indian
medicine,
that
this
is
the
area
where
all
our
emotions
reside.
So
just
taking
a
moment
seeing
how
you
feel
at
this
this
place.
A
A
And
honoring
whatever
it
was
that
arose
from
this.
This
heart
center
of
yours
honor
that
now
by
just
allowing
your
head
to
bow
down
towards
your
heart,
keep
your
hearts
into
lifted,
keep
the
collarbones
wide
and,
as
you
bring
your
head
down
just
notice,
maybe
there's
a
hopefully
a
pleasant
stretch
in
the
back
of
the
neck
spine's
still
long.
A
A
A
When
you
feel
ready
we're
going
to
come
back
to
a
seated
posture,
you
can
change
your
posture
no
hard
and
fast
rules
here,
as
long
as
you
feel
comfortable,
so
I
sometimes
like
to
change
the
linkage
of
the
legs.
If
one
leg
was
in
front
before
I
change
it,
the
other
leg
now
now
leads
the
way
it's
totally
up
to
you.
So
what
we're
going
to
do
now
is
we're
going
to
do
a
little
bit
of
movement
and
breath
coordination.
A
A
So
when
you
come
forward,
you
know,
I
know,
may
notice
my
chest
is
opening
a
little
keep
the
shoulders
relaxed
when
I
move
behind,
so
the
body
almost
comes
behind
the
hips,
the
there's
a
little
bit
of
a
curve
in
the
spine,
that's
okay,
but
keep
the
shoulders
down,
avoid
the
shoulders
hunching
up.
So
it's
coming
forward
the
chest
opens
you
go
behind
there's
a
little
bit
of
a
different
movement
with
the
spine
and
just
have
a
bit
of
a
play
with
that
see
what
feels
right.
A
A
So
when
you
feel
comfortable
with
the
movement
that
you've
initiated
here,
see
if
we
can
bring
in
the
breath
so
we're
going
to
be
taking
an
inhale
as
we
come
forward
through
the
nostrils
and
then
exhale
as
we
move
behind
the
other
half
of
the
semicircle
as
it
were,
so
you
go
at
your
speed
now,
whatever
feels
right
for
you,
if
you
like
to
close
your
eyes,
then
you're
more
than
welcome,
sometimes
it's
helpful
to
direct
the
energy.
Keep
the
energy
moving
upwards
with
the
eyes
closed.
Keep
the
focus
here.
The
mid.
A
B
A
A
Okay,
so
let's
come
back
to
the
center,
find
that
long
spine
again,
maybe
roll
the
shoulders
a
few
times
loosen
out.
There
stretch
the
legs
out
again
if
you
need
to,
but
if
you're
ready
to
give
it
a
go
the
other
way.
So,
let's
try
so
we're
going
to
make
circles
in
the
opposite
direction
this
time,
so
we're
going
to
go
anti-clockwise,
okay!
So
try
that
first
of
all
making
the
movements
and
then,
when
you
feel
you're
ready,
then
you
can
maybe
add
the
coordination
of
the
movement
and
the
breath.
A
A
Speed
we,
like
maybe
I'll,
stop
for
a
while.
So
it's
not
off-putting
to
you
if
you've
got
your
own
rhythm,
you
want
to
close
your
eyes.
Maybe
taking
the
attention
to
the
mid-brow
area,
enjoy
these
circular
movements
stirring
up
the
energy
stirring
our
way,
moving
away,
any
density
waking
up
the
spine.
A
Okay,
so
bringing
it
back
to
center
lifting
the
spine
feeling
nice
and
long,
lovely,
okay,
so
you'll
take
it
to
some
side.
Veins,
maybe
stretch
the
legs
out
again.
A
I'm
gonna
open
up
the
sides
of
the
body
because
that's
very
important-
and
it's
also
said
in
ayurveda
that
certainly,
if
you've
been
feeling
the
effects
of
this
heat
that
we've
been
having
it's
been.
A
Amazing
weather,
but
heat
tends
to
store
in
the
body,
and
sometimes
it
can
have
a
little
bit
of
a
negative
effect
of
this
heat.
So
one
way
to
release
that
is
by
opening
the
rib
cage.
So
what
we're
going
to
do?
First
of
all,
you're
going
to
take
an
inhale
you're
going
to
lift
up
your
left
arm,
exhale
you're,
going
to
take
it
to
a
side,
bend
lovely
good
support
with
the
other
hand,
take
an
inhale
here,
open
the
ribs
and
exhale
you're,
going
to
come
back
up
again.
A
Return
to
center
inhale
the
other
side
inhale.
The
arm
goes
up,
lovely
exhale
into
that
side.
Bend
inhale
open
the
ribs
with
the
breath
fill
that
space
exhale
back.
You
come
okay,
so
now
continue
at
your
own
speed,
but
just
for
the
guidance
inhale
takes
the
arm
up
and
the
exhale
you
move
into
a
side
bend.
A
A
A
Inhale
open
the
ribs
exhale
all
the
way
back.
Wonderful,
now,
both
arms
all
the
way
up,
exhale
all
the
way
around
two
more
big
circles
inhale
exactly
remember:
you're,
filling
up
yourself
up
with
energy
with
that
inhale,
letting
go
and
pushing
anything
away
that
you
don't
need
with
that,
exhale,
wonderful,
okay,
taking
the
hands
behind
with
the
fingertips
on
the
ground.
Maybe
the
flats
of
the
hands
are.
Maybe
you
need
some
support.
A
A
A
And
then
somebody
coming
up
tuck
the
chin
in
bring
the
head
forward,
turn
the
arms
and
now
we're
going
to
take
their
hands
out
in
front
looking
forward
for
a
moment
and
what
the
hands
out
in
front
so
we're
going
in
for
a
little
forward.
Bend
this
time
creeping
the
hands
out.
I
don't
have
to
go
too
far.
What
I'm
more
interested
in
you
can
stay
where
you
are,
but
I
just
want
to
show
you
so
as
we
come
forward
avoiding
rounding
of
the
spine.
A
So
as
soon
as
you
round
the
spine,
you
can
see
that
the
the
lungs
become
compressed.
You
can't
breathe
fully.
So
if
you
can
keep
that
length
in
the
spine,
if
you
possibly
can-
and
only
coming
forward
inching
forward
that
little
bit
more
if
your
spine
will
allow,
if
your
body
will
allow,
if
you
feel
comfortable,
try
and
keep
the
sit
bones
grounded,
the
idea
is
you've
got
that
lovely
length
in
the
spine.
You
can
still
breathe
fully.
A
A
Forward
bends,
another
great
way
to
pacify
excess
heat.
Actually,
okay,
coming
back
all
right,
good
stuff,
let's
stretch
the
legs
out
again:
they
probably
need
it
and
then
you're
going
to
bring
hands
underneath
the
knees
feet
quite
wide
much
wider
than
the
hips
hands
down
behind
you
once
again
and
just
allow
the
knees
to
drop
over
to
the
left-hand
side.
So
you're
gonna
window
wipe
the
the
knees
loosening
out.
A
Remember
nasal
breath
if
you
possibly
can
inhale
just
notice
how
that
feels
to
loosen
out
the
hips
inhale
to
come.
A
A
A
A
Instead,
we
draw
them
away,
so
the
neck's
got
lots
of
space
and
then
look
for
a
long
spine
notice.
I
have
a
tendency
towards
overarching
here.
So
a
little
bit
of
support
is
needed
in
the
in
the
belly
and
the
muscles
of
the
muscular
structure
here
to
support
and
lengthen
the
spine
so
firstly
tune
into
the
length
you
have
in
your
spine.
A
Take
a
few
breaths
see
how
this
feels
now,
if
you're
not
used
to
putting
weight
through
your
wrists,
if
you're
new
to
yoga,
let's
say
then
at
any
point,
you
need
to
just
come
back
and
just
mobilize
the
wrists
a
little
give
them
a
little
bit
of
a
massage
come
out
of
the
posture
and
join
in
again
when
you're
ready.
B
A
By
taking
an
in-breath
to
create
a
little
arch
in
the
spine,
but
the
arch
is
going
to
be
led
by
the
heart
center
moving
forward,
so
inhale
heart
center
comes
forward
and
then
the
exhale
we're
going
to
begin
by
curling,
the
tailbone
and
the
end
of
the
exhale.
The
end
of
the
out
breath
is
going
to
see
us
all
the
way
down
in
child's
pose
like
this
lovely.
So
when
the
in-breath
comes,
it's
your
heart
center
that
leads
up.
A
A
A
You
might
find
that
your
head
doesn't
naturally
touch
the
floor
again
blocks
cushions
rest,
the
head
as
much
as
possible.
Let
that
head
relax
down
onto
something:
don't
let
it
hover
in
space
because
then
you're
using
all
your
neck
muscles,
so
relax
a
little
further
relax
a
little
deeper
and
longer
in
child's
pose
feeling
the
breath
move
all
the
way
to
the
pelvis.
A
And
then
slowly,
making
your
way
out
charles
face.
Welcome
back
we're
just
going
to
stretch
out
the
legs,
maybe
stretch
out
the
right
leg.
First
of
all
so
tuck
the
toes
under
and
you
can
just
do
some
gentle
pulsing
movements
since
you've
got
enough
room.
Yeah
you've
got
enough
room,
oh
just
pulse
out
and
stretch
the
muscles
in
the
backs
of
the
legs.
A
A
You're
not
going
to
get
all
the
benefits
of
yoga.
If
you
do
that,
okay,
wonderful,
all
right,
so
we're
going
to
come
back
to
child's
pose
toast
tops,
and
this
time
we're
going
to
stretch
out
with
the
taste
tops
and
we're
going
to
come
into
that
classic
posture
in
down
dog
in
yoga
called
down
dog
we're
going
to
move
dynamically
with
the
breath.
First
of
all,
so
the
first
thing
we
do
wait
for
the
inhale
to
come
and
as
it
comes,
let
the
inhale.
A
Bring
you
up
to
all
fours
hands
are
shoulder
distance
apart
by
the
way
feet,
hip
distance
and
the
exhale
come
into
a
posture
here
where
the
knees
are
bent
bent
knee
down
dog
when
the
next
in-breath
is
coming,
bring
yourself
back
to
all
fours
and
the
exhale
settles
you
back
into
that
child's
pose
posture.
So.
A
Just
go
for
the
movements.
First
of
all,
don't
worry
about
the
breath
too
much
if
that's
confusing,
bring
yourself
up
to
all
fours
and
then,
when
you're
ready
press
with
the
hands,
it's
almost
like
you're,
encouraging
hips
to
go
away
behind
and
the
spine
as
long
as
possible,
bringing
the
knees
back
to
the
ground
when
you
feel
ready
settling
back
into
your
child's
face.
Okay,.
B
A
The
hands
down
every
part
of
the
hands
press
down,
including
the
base
of
the
index,
finger
long
long
spine,
inhale,
maybe
bringing
yourself
back
to
all
fours
exhale
retreat
once
again
into
your
child's
pose
and
take
a
couple
of
breaths
here
again
using
any
posture
props.
You
need
to
maybe
smoothing
the
tops
of
the
feet.
B
A
A
So
hopefully
you
found
that
soothing,
hopefully
you're,
maybe
feeling
in
a
slightly
different
space
now
so
I'll
come
to
a
squatting
position
here
now.
This
is
perhaps
not
comfortable
for
some
of
us,
so
we
don't
have
to
stay
here
too
long,
but
it's
a
great
place
to
practice
keeping
mobility
lifting
ourselves
from
the
ground
upwards
as
we
get
older.
This
is
really
really
important.
A
You
haven't:
don't
hurt
yourselves,
go
steady,
but
we're
going
to
give
it
give
it
a
go
coming
to
standing
from
squatting
posture,
so
I'll
demonstrate.
Firstly,
if
you
like,
and
then
we
can
do
it
together,
so
we're
going
to
do
like
this.
Maybe
with
the
breath
inhale,
you
can't
we're
checking
I'm
not
going
to
hit
the
light
fitting
inhale
stretch
it
all
the
way
up
and
exhale
the
arms
are
going
to
come
all
the
way
back
to
heart
center.
A
A
A
You've
arrived
at
standing,
wonderful,
okay.
So
what
we're
going
to
do
next?
We're
going
to
do
some
spamming
postures?
Maybe
we'll
have
a
little
run.
Let
me
see
how
we're
doing
for
time.
A
A
Your
feet
can
be
together
or
slightly
apart.
It
doesn't
really
matter
and
you're
going
to
bring
your
hands
to
your
heart
center.
So
again,
here
what
tends
to
happen
with
yoga.
Is
we
coordinate
movement
with
breath?
But
if
this
is
your
first
time
to
yoga
you've
been
exercising
before,
but
yoga
is
a
new
thing
for
you,
you're
finding
the
breath
a
little
tricky
to
think
about
along
with
the
movements.
Don't
worry
just
breathe
as
and
when
you
feel
comfortable.
A
A
So
what
we
have
here
is
ideally
a
good
energy
moving
through
the
body
the
body's
feeling
aligned,
the
ankles
are
aligned
with
the
knees
aligned
with
the
hips
aligned
with
the
shoulders
in
line
with
the
ears
so
you're,
making
a
long
line
of
energy.
You
can
feel
the
feet
pressing
down
towards
the
earth,
invite
that
press
them
down
and
when
you
press
the
feet
down,
maybe
you
can
feel
a
lift
of
energy
up
the
body,
as
you
do
just
see.
A
If
you
can
key
into
that
for
a
moment,
letting
the
breath
flow
feet
pressing
down
legs
energized,
and
then
you
can
start
to
lift
the
energy
up
through
the
front
of
the
thighs,
allow
it
to
spiral
up
the
spine
and
all
the
way
out
through
the
crown
of
the
head
to
see.
If
you
can
enjoy
that
for
a
few
moments
and
then
when
you're
ready
we're
going
to
take
an
inhale,
so
we're
going
to
open
the
arms
inhale
pause
meet
at
the
top
and
exhale
hands
come
back
to
the
heart
center.
Another
thing:
let's.
A
A
B
B
A
Hips
drop
the
spine
drop
the
tailbone
down
if
you're
comfortable.
Here
you
can
either
keep
your
hands
at
your
hips
or
raise
the
arms
with
an
inhale
good,
lovely
exhale
hands
come
down
through
the
midline.
All
the
way
down,
hands,
come
either
side
of
your
front
foot,
step
your
back
foot
back
plank
for
a
moment
and
then
drop
the
knees
and
lower
the
body
down
towards
the
mat
good.
So,
where
we
come
to
a
it's
called
cobra,
there's
a
little
back
bend.
This
isn't
comfortable
for
everybody,
so
instead
this
might
be
better
for
you
sphinx.
A
So
the
hands
or
the
forearms
are
on
the
ground.
You
press
the
forearms
down
and
get
a
lovely
opening
through
the
chest.
If
there's
any
discomfort
in
the
lower
spine
open
your
legs,
give
this
give
the
hips
a
little
shimmy
and
see
how
that
feels
and
invite
that
openness
for
the
chest,
maybe
you're
in
cobra.
Still
maybe
your
legs
together.
A
B
A
Say
here
word
of
of
caution:
if
you're
starting
to
straighten
your
legs-
and
this
happens-
the
spine
rounds,
the
shoulders
come
up
to
the
ears,
come
back
to
bend
knees
and
what's
more
important.
Here
is
a
long
spine.
It's
not
important
that
this
legs
are
straight
press
the
hands
down
towards
the
ear
feel
the
hips
lift.
Take
the
breath
into
the
hold
of
the
body
feel
it
move
through
the
spine
through
the
whole
of
the
torso.
A
Wonderful,
okay,
so
we're
going
to
bring
this
right
foot
back
now.
So
you
might
turn
your
left
foot
out
slightly
you're
going
to
bring
the
right
foot
back
you're
coming
back
into
that
lunge,
where
hands
down
the
hips
to
start
with.
Maybe
you
need
to
make
it
a
smaller
stance.
You
decide
if
you're
comfortable
here
you
either
keep
their
hands
on
the
hips
or
inhale
arms.
Go
up
exhale,
all
the
way
back
down
stepping
into
a
forward
fold
and
we're
going
to
come
back
out
the
posture.
So
remember,
I
want
to
see
a
long
spine.
A
B
A
A
A
Take
a
breath
enjoy
and
then
we're
going
to
step
the
left
foot
back
this
time
into
that
lunge
get
steady,
make
sure
you
feel
comfortable
to
come
up
into
that
lunge
hands
on
the
hips
level,
the
hips
as
much
as
possible,
inhale
arms
coming
up
exhale
down.
We
go
down
through
the
midline
all
the
way
down,
so
we're
going
to
step
into
plank
for
a
moment
just
for
one
moment
and
then
knees
come
down.
So
it's
a
knees
down
plank
lowering
yourself
down
to
the
ground.
A
A
Do
you
think
you've
been
breathing
fully
lately
feels
good
to
do
that?
Isn't
it
lovely
okay
so
from
here
moving
into
down
dog,
so
remember:
shoulders
remain
back
curl
your
toes
under
press
the
ground
away,
maybe
coming
into
all
fours,
first
or
maybe
even
child's
pose.
You
choose
then,
into
your
your
down
dog,
so
many
ways
to
do
this,
but
then
the
only
way
is
the
way
that
suits
you.
A
So
add
some
movement,
if
you
like,
if
it
feels
good
just
to
mobilize
the
body
working
into
any
areas
of
stiffness,
you
go
for
it,
making
sure
that
the
breath
remains
flowing
full
and
then
we're
going
to
bring
the
left
leg
back.
So
right
foot
turns
out
slightly
bring
the
left
leg
back
up.
You
come
to
your
lunge.
A
A
A
A
A
So
you
return
to
your
heart
center
stand
there
for
a
moment.
How
do
you
feel
take
on
board
how
you
feel
feel
where
the
energies
are
in
your
body
notice,
any
subtle
movements.
A
All
right,
so,
let's
see
what
have
we
got
time
for
a
little
bit
more
a
little
bit
more.
Should
we
do
a
little
bit
more
with
the
standing
stick.
I've
got
a
simple
standing
sequence
for
you,
okay,
so
what
we're
going
to
do?
Maybe
it's
better!
If
I
kind
of
face
you
this
time
a
little
bit
so
we're
going
to
step
the
the
right
foot
forward,
left,
leg
back,
okay
and
so
from
here.
A
What
we're
going
to
do
again,
working
with
the
breath
we're
going
to
inhale,
as
you
can
see
my
head's
going
a
little
bit.
Isn't
it
you're
going
to
inhale
the
arms,
are
going
to
come
up
exhale
you're,
going
to
bend
your
front
knee
a
bit
like
warrior,
one
posture
we're
doing
earlier:
inhale
you're
going
to
come
up
and
exhale.
The
arms
are
going
to
come
down
quite
simple.
Now,
if
you
feel
you
can
do
a
deeper
lunge
this
time,
you
know
how
you
can
kind
of
like
creep
the
toes
forward.
A
It's
almost
like
they're
doing
a
caterpillar
so
creep
forward.
Checking
with
the
hips
check
that
they're
level
and
we're
going
to
go
again
so
inhale
arms.
Come
up,
exhale
bend
the
front
knee
inhale
up.
You
come
exhale
arms.
Come
down,
I'm
going
to
do
that,
one
more
time
up
to
you.
If
you
want
to
creep
the
toes
forward
just
a
little
bit
more,
can
you
kind
of
see
what's
going
on
there
check
the
hips
are
level
check
the
tailbones
drop.
The
spine
is
long.
The
legs
are
really
strong.
A
Inhale
arms
come
up,
exhale
front
knee
bends,
make
sure
it
doesn't
go
past.
Your
toes
inhale
back
up
exhale
arms
down
huge
wonderful.
Let's
give
it
one
more
go.
Maybe
you
can
go
a
little
deeper
if
you
wish
all
right,
so
we're
going
to
add
another
posture
on
as
well,
so
we're
going
to
go,
inhale
arms
come
up.
A
Exhale
return:
okay,
good,
set
the
feet
together,
all
right.
Let's
try
it
on
the
other
side.
Okay,
so
left
leg
forward,
maybe
else
I'll
stay
standing
this
way.
So
this
time
the
left
leg
forward.
So
not
such
a
wide
stance
to
begin
with,
because
you
remember,
you've
always
got
the
opportunity
to
creep
the
tails
forward.
Bend
down
through
those
legs
legs
really
strong,
active
in
the
thighs
hands
on
the
hips
inhale
arms
come
up
exhale
bend
in
the
front
knee
warrior.
One
inhale
up.
You
come
legs,
strong,
exhale
arms
come
down
creep
the
toes
forward.
A
B
Exhale,
okay,.
A
B
A
A
Right
okey-dokey,
so,
let's
see
what
we're
gonna
do.
Okay,
so
we're
going
to
do
some
exercise
now
to
strengthen
the
back
body.
We've
done
quite
a
lot
to
open
the
front
body.
A
So
what
we're
going
to
do
we're
going
to
get
ourselves
into
a
position
where
feet
are
about
hit
distance
apart
you're
going
to
have
the
hands
behind
you
with
the
fingertips
facing
forward
and
just
see
how
it
feels
to
press
the
hands
down
towards
the
ground.
Maybe
the
arms
straighten
a
little
bit
and
you've
got
that
feeling
of
creating
the
space
across
the
front
of
the
chest.
A
The
spine
is
long.
Take
a
few
breaths
here.
How
does
this
feel
for
your
wrist?
Are
your
wrists?
Okay
to
do
this?
You
know.
Take
it
take
a
bit
of
a
rest,
bring
them
back
to
life.
If
you
need
to
change
the
position
of
them
a
little,
then
that's
fine,
but
I
want
to
see
that
the
chest
is
open
and
with
the
feet
hip
distance
apart.
A
A
A
Inhale
come
back
and,
let's
just
move
between
those
two
moves.
A
few
more
times
you
go.
Your
speed,
see
how
that
feels
see
if
you
can
notice,
what's
happening
in
the
muscles
of
the
back
of
the
body,
take
some
strength
through
the
shoulders
and
the
arms
building
up
strength,
which
is
really
really
good.
A
A
B
A
Okay,
now,
if
you're
good
with
that-
let's
add
something
on
this
is
yes
a
little
bit
on
the
fly,
and
sometimes
it
helps
if
you've
got
some
some
blocks
nearby
or
some
books,
then,
when
you've
got
a
bookshelf
nearby
that
you
can
grab
some
couple
of
books
off
so
I'll
show
you
what
to
do
so
we're
going
to
give
this
a
go
again
so
same
position.
A
Well,
maybe
if
I
just
turn
this
way,
so
you
can
see
my
feet
are
hip
distance
apart
yeah,
so
I'll
demonstrate
so
we're
going
to
come
up
we're
going
to
inhale
we're
going
to
come
up
and
on
the
exhale.
The
key
here
is
that
you
have
got
your
feet
pretty
much
underneath
your
knees.
You've
got
a
good
distance
between
your
hands
and
your
feet,
because
what
we're
going
to
do
on
the
exhale
this
time
is
we're
going
to
try
and
take
the
hips
away
behind
and
hover
the
bottom
above
the
ground.
A
Now
it
depends
on
your
proportions.
I've
got
long
arms
and
obviously
I'm
used
to
doing
this
blocks
will
help
or
bricks
will
help.
So
maybe
if
I
come
facing
forward,
maybe
you
can
see
so.
Instead,
what
you
can
do,
you
can
put
your
hands
on
the
bricks
of
the
blocks
and
you
can
come
up
using
the
bricks
for
support
and
when
you
exhale
come
behind
press
the
ground
away,
broaden
the
chest
you
don't
have
to
hover
there,
so
you
can
try
moving
between
those
two
moves.
A
B
A
A
A
A
And
then
look
after
those
wrists
look
after
your
body
take
a
moment
how
you
doing
okay,
so.
A
Keep
mobilizing
those
risks
keep
doing
what
you
need
to
do
to
make
them
feel
alive
and
good.
So
I've
done
a
little
bit
of
wake
up
there
for
the
back
of
the
body
I
might
overrun
by
about
10
minutes
with
this
class.
I
think
that's,
okay,
we'll
see,
I'm
gonna
try
one
move.
This
is
a
very
strong
move
for
the
back
of
the
body
so
and
I'm
gonna
give
you
some
options,
some
modifications.
A
So
what
we're
gonna
do
next,
it's
very
much
based
on
what
we
were
doing
just
doing
so
the
options
are
we're
going
to
come
up
into
it's
kind
of
like
an
upward
facing
plank
and
we're
going
to
see
if
we
can
hold
it,
for
I
don't
know
no
more
than
about
five
breaths
there
or
if
you're,
feeling
confident
you're
feeling
strong.
Today
you
can
try
the
option
where
you've
got
straight
legs,
so
I'm
just
demonstrating
for
now.
B
A
A
You
can
always
change
your
mind
once
you're
there,
so
we
give
it
a
go.
So
I'm
going
to
do
it
for
the
full
five
breaths
and
see
see
what
you
fancy
to
get
yourself
in
position,
either
with
knees
bent
if
you're
going
to
work
with
legs
straight
by
the
way.
Normally
we
do
it
with
feet
together.
If
you're
doing
the
bent
knee
version
it's
feet
apart.
A
So
again
you
choose
fingertips
facing
forward
and
when
you're
ready
up
you
go
and
we're
going
to
see,
see
what's
comfortable
for
us,
so
allow
the
breath
to
flow
be
kind
on
yourself.
Don't
chastise
yourself
if
you're
having
trouble
with
this
be
comfortable
with
wherever
your
body's
at,
however
long
you
hold
it
for
whatever
version
of
this
posture
that
you're
doing
strong
in
the
back
body,
opening
the
front
body
building
resolve
being
open
to
new
possibilities,
maybe
even
surprising
yourself.
Okay,
let's
release
down,
I
don't
even
know
how
many
breaths
were
done
there.
B
A
B
A
B
A
B
A
A
B
A
B
A
A
A
A
A
A
A
For
these
positive
thoughts
and
gratitude
will
draw
more
good
into
your
life,
continue
to
think
loving
thoughts
and
send
those
loving
thoughts
to
those
near
and
far
release,
thoughts
that
no
longer
serve
you
well
and
continue
to
draw
in
thoughts
that
lift.
You
higher
believe
that
you
can
create
a
beautiful
mindset
that
elevates
not
only
you
but
all
around
you.