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Description
Boston Parks Winter Fitness Series - Sunday Night Yoga with Jacqui - 01/22/2022
A
C
C
B
Maybe
two
blocks
one
under
either
hand
if
you
want
to
lift
the
shoulders
away
from
the
mat,
otherwise
just
go
ahead
and
start
to
settle
in
here,
and
sometimes
I
like
to
use
the
idea
of
the
zipper
up
the
spine.
So
keeping
your
tush
heavy
here
see
if
you
can
zip
up
your
spine
by
walking
the
arm
just
a
little
more
the
top.
If
you
stitch
more
of
space,
take
a
nice
full
breath
in.
B
E
B
B
B
B
Come
on
gently
press
yourself
up
coming
into
our
tabletop
here
again
we're
going
to
start
with
a
few
rounds
of
cow
cats,
so
just
sucking
hips
over
knees
shoulders
over
those
wrists.
We'll
start
with
an
inhale
to
drop
the
belly
and
lift
the
gaze
and
exhaling
arching
the
back.
Finding
that
crack
inhale
to
cow.
B
B
And
then
leaning
back
flat
or
neutral
spine
and
we'll
set
up
for
some
body
rolls
so
from
here
you
might
keep
the
hands
on
the
knees
where
they
are.
If
you
feel
like
you
need
a
little
bit
more
space,
you
can
walk
the
heels
a
little
further
away
from
the
knees
and
then
we're
starting
to
find
this
wide
circle
so
again,
taking
up
whatever
sort
of
space
your
body
is
seeking
tonight,
if
you're
holding
any
stress
in
the
hips
or
in
the
shoulders.
This
can
feel
pretty
nice.
Just
let
go
of
some
of
that.
B
B
B
E
B
You
did
lengthen
up
to
thread
our
needle
on
the
right
side.
First,
you
peel
the
arm
up.
Fingers
spread
wide,
reaching
up
looking
up
as
you
exhale
leave
that
arm
all
the
way
into
the
body
bouncing
it
down
onto
the
shoulder,
and
then
maybe
you
stay
here
on
the
shoulder
feel
free
to
stay.
Otherwise,
we
can
deepen
that
stretch
by
walking
the
left
arm.
The
top
of
the
mat.
B
B
And
soften
down
on
the
opposite
side
left
yarn,
peeling
up
fingers
spread
reach
up,
look
up,
exhale
thread
it
through
softening
down
onto
the
left,
shoulder
and
then
again
your
choice,
maybe
the
right
hand
stays
here.
Maybe
it
walks
to
the
top
left
of
the
mat
top
left
corner
here.
Keeping
our
keys
lifted
towards
the
ceiling
feel
free
to
stay,
or
maybe
the
right
leg
extends
keeping
those
toes
tucked.
B
One
more
big
breath
in
exhale
gently
release,
bring
that
knee
back
right
hand
comes
back
press
yourself
up,
left,
arm,
unravels,
high
and
soften
it
down
we're
going
to
go
right
into
our
puppy,
pose
so
they're
puppies
who's
going
to
back
up
a
little
bit,
and
we
want
some
space
to
keep
those
knees
and
hips
in
the
same
line.
Try
to
keep
up
walking
the
arms
to
the
top
of
the
mat
softening
the
forehead
down.
B
B
B
We
do
a
couple
circles
if
anything,
they're
sort
of
popped
up
to
get
any
space
from
our
table
top.
We
are
going
to
balance
that
table
so
right.
Leg
extends
out
long
to
the
mat,
making
sure
that
your
shoulders
are
over
the
wrist,
so
sometimes
you're.
A
little
bit
long
check
yourself
out
here
once
you've
reestablished
the
shoulders
over
the
wrist
left
arm
reaches
out
in
front
thumbs.
Point
up,
fingers
spread
that
right,
leg,
lifts
off
and
back
nice
long
line
in
the
body
chin
is
lifted.
B
Release
knee
and
hand
come
down.
Take
it
out,
go
side
to
side
whatever
you're
going
to
do
here.
Left
leg
extends
out
we're
going
to
tuck.
Those
toes
to
the
mat
right
arm
comes
out
in
front
again
just
making
sure
that
your
shoulder
and
brings
the
bind
off
on
that
left
hand
like
when
you're
ready,
left
side
lift
fingers
are
spread,
thumb
up
towards
the
ceiling
big
breath
in
exhale.
B
B
B
Take
that
walk
to
the
top
and
find
your
right
doll.
Maybe
opposite!
Forearm
comes
in
front
just
working
the
non-dominant
side.
I
feel
a
little
healthy
at
first
shift
that
weight
and
lower
those
hands
down
to
the
mat.
Take
your
walk
this
time,
maybe
grabbing
onto
the
back
of
the
leg
and
looking
over
your
shoulder.
This
is
a
good
one
for
anyone's
shoulders.
Still
haven't
really
opened
up.
A
A
B
Bring
it
back
to
center,
we
inhale
through
that
halfway
lift
flat
back
exhale
forward
fold
inhale
stunning
sweep
it
up.
We're
going
to
take
the
bond
here
so
go
ahead
and
release
the
fingers
at
the
top
deeply
in
the
pointers
big
breath
in
zip
it
up
exhale
baby
back
bend
push
that
waist
forward,
lift
the
chin
through
three
two
one:
exhale
release
forward
fold
inhale
halfway,
lift
to
down
dog
plant
those
hands,
simple
feedback
and,
let's
take
a
child's
pose
here,
go
ahead
and
lower
the
knees
sink.
The
hips
back.
B
B
And
exhale
downward
dog
tuck
those
toes
put
the
knees
in
the
hips
pedal
it
out.
Take
it
all
out,
maybe
rolling
out
the
balls
of
the
feet
rolling
out
padding
on
the
toes
from
our
downward
dog
right
leg.
Lifts
high
on
the
exhale
stack
those
hips
bend.
The
knee
lift
the
right
hip
high,
looking
behind
the
armpit
full
breath
in
exhale,
lower
it
down
on
the
opposite
side
left
leg
lifts
exhale.
We
snap
bend
the
knee
left
hip
high
in
through
the
nose,
exhale
release
and
lower.
B
Take
that
walk
to
the
top
right
away.
We
inhale
for
our
flat
back
as
we
lift
exhale
forward
fold
inhale
stunning
sweep
it
up
again
we're
going
to
interlace
those
fingers
at
the
top
and
trying
to
face
you
guys
big
breath
in
exhale
over
the
right
side.
Take
a
peek
up
as
you
do
inhale
the
center
exhale
over
the
opposite
side
inhale
center
exhale
hands
behind
the
low
back
again
interlacing
draw
those
hands
away
forward
fold
bend
the
knees,
bring
the
ribs
down
to
the
thighs
shake
out
the
head.
B
B
B
Take
your
keep
over
that
shoulder
full
breath
in
exhale
to
release
bring
that
foot
step
it
back
down
dog
pedal
it
out,
shake
it
out
on
the
opposite
side
left
leg,
lifts
up,
exhale
low
lunge
step
that
foot
to
the
top
feel
free
to
drop
the
right
knee.
If
you
want
to
modify
on
this
side,
otherwise
that
knee
can
stay
lifted
right
hand,
plants
left
arm
heels
up.
B
B
B
E
B
B
B
This
time,
left
knee
is
bent
again
both
heels,
touching
my
mat,
holding
onto
your
pumpkin
a
little
higher
in
through
the
nose
side
out
and
again
big
breath
in
exhale,
humble
interlace.
Behind
you
give
you
opposite
thumb.
On
top
folding
over
the
left
leg
knuckles
lifting
high
crown
is
heavy
inhale
through
the
nose.
B
You
walk
your
toes
a
little
closer
to
your
hands.
Just
building
that
inverted
v.
Hips
are
nice
and
high
right
leg
lifts
hear
pyramid,
step
that
foot
to
the
top
walk
your
hands
back
to
frame
the
right
foot,
so
if
you've
got
blocks
at
home,
blocks
can
feel
pretty
good
on
either
side
of
the
foot
a
little
bit.
B
B
On
that
second
exhale
pivoting
your
feet
to
the
left
side
of
the
mat
coming
into
a
wide
legged
forward
fold.
Let
me
give
you
a
lot
of
options.
Just
turning
and
pivoting
the
feet,
you
might
feel
far
away
so
again.
Those
blocks
under
the
hand
right
for
a
little
bit
of
support,
but
let
your
head
be
heavy.
So
again
not
looking
up
not
even
really
looking
at
the
floor
literally
the
crown
of
the
head,
maybe
imagining
a
magnet
on
the
mat
and
the
crown
here
is
being
pulled
towards
that
magnet
on
the
mat.
B
B
B
B
B
And
then
gently
begin
to
bring
it
back
to
your
hands,
pressing
up,
we'll
pivot
to
the
top,
so
that
the
left
foot
leads
stepping
it
back
downward
dog
paddle
it
out
shake
it
out
and
we'll
take
a
quick
child's
pose
here.
Go
ahead
and
lower
those
knees,
sink
the
hips
back,
walking
the
arms
long
to
the
top
zipping
up
the
spine.
B
And
when
we
back
it
down
my
dog
tucking,
those
toes
lifting
the
knees
to
the
hips
from
our
downward
dog
right
leg,
leg,
side,
wizard,
lunge,
step
that
foot
to
the
top
and
then
work
your
way
into
the
right
corner,
the
right
foot
and
on
the
inside
of
that
foot,
we're
going
to
drop
the
left
knee
down
on
the
top
on
that
left
foot
about
the
top
of
the
foot
to
the
mat
fairly
relaxed
hands
on
the
inside
of
that
right.
Foot
gazing
up.
B
B
B
One
more
big
breath
in
inside
out
tuck
the
toes
on
that
right.
Foot,
lift
your
knees,
step
back
downward
dog,
shake
it
all
out,
pedal
it
up.
We're
going
to
take
a
walk
to
the
back
of
the
mat,
stand
underneath
the
feet
coming
into
your
gorilla,
pose
walk
the
feet
in
about
two
to
three
inches.
Apart
bend,
your
knees,
a
whole
lot
hands
are
coming
under
the
toes.
You
want
to
start
from
the
top
of
the
toes,
not
the
sides
of
the
top.
Once
your
hands
are
underneath
those
feet.
Take
a
peek
at
your
knees.
B
B
C
B
Taking
a
quick
peek
at
your
toes
just
make
sure
that
they
are
pointing
forward
no
penguin
feet.
If
you
do
have
the
penguin
feet
right
now,
square
off,
I'm
going
to
tree
pose
on
the
right,
so
lots
of
options,
if
you
are
still
working
on
tree,
pose
you're
experiencing
your
practice
that
big
toe
is
going
to
touch
the
mat
and
your
heel
is
resting
on
the
opposite
leg.
If
you've
been
here
before
you
just
want
something
different
tonight.
B
I
cannot
stress
this
not
that
if
the
foot
does
not
want
to
stay
here
and
it
drops
down
to
the
knee
just
take
it
below
the
knee
okay,
we
don't
want
any
pressure
on
that.
Knee
joint,
don't
want
any
injuries,
you're,
squeezing
your
butt
engaging
your
core
here,
so
everything's
nice
and
tight
wherever
you
decide
to
go,
the
hands
can
absolutely
stay
in
heart
center.
B
B
Again,
your
choice
that
big
toe
might
just
touch
the
mat
tonight
and
it
rusts
you
can
come
to
the
flesh
of
your
calf
or
we're
going
to
squeeze
the
tush
and
press
that
heel
into
the
inner
thigh.
Now
one
side
is
usually
more
dominant,
like
every
other
pose.
So
if
you
notice
the
side,
you
know
struggling
a
bit,
it's
slipping,
modify
where
you
need
to
arms
can
take
any
of
those
variations.
Maybe
it's
a
letter
t
this
time.
B
B
And
release
hands
come
to
heart
center.
Let
that
foot
come
down
shake
it
all
out
again
being
mindful
that
our
big
toes
are
pointing
forward.
We're
going
to
come
right
into
tadasana
or
mountain
pose
arms
are
out
by
your
side.
You
can
roll
those
shoulders
up
and
back
a
couple
times
break
up
some
of
that
tension.
B
B
B
B
B
B
B
A
B
Belly
I'll
demo
on
the
left
side
we're
going
to
bring
that
thermometer
into
a
t
turn
the
palm
off
the
right
hand
rolls
you
over
right
foot
comes
into
a
kickstand,
you
might
get
some
cracks
right
away.
The
head
is
dangling
off
to
the
side,
so
this
is
a
little
awkward
in
the
beginning.
If
you
feel
like
you
need
some
support
here,
go
ahead
and
wedge
a
block
under
the
side
of
the
head.