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Welcome to Get Out Of Your Head. In this practice, all you will need is your yoga mat. All the movements that we'll do in this class will be very simple and repetitive but will allow you to add in your own flair as you move through. Let's begin. (upbeat music) So let's start the practice just laying down on your back. Find a comfortable position. Won't be here for too long but you just wanna take a moment to get here. 'Cause wherever you are is kind of the beginning of your experience of this series of classes. The beginning of your time. Dedicating yourself to yoga, but more importantly, getting ready to explore yourself through yoga. So as you lay here just take a few nice, simple breaths. Feel your body relaxing for a moment or two. Maybe close your eyes. And just begin the process of decompressing. You're just letting things go. Any thought that comes up in your mind you're just watching it, but then letting it go right by. You're not tied to any of these thoughts in any way. They ...

don't make up who you are, they don't control how you feel. And so just like cars on a highway, they're just driving past. And maybe one of these thoughts catches your attention for a moment or two, but then you just come right back into yourself. Right back into this place, laying on the ground. Being subtle, being quiet. Just take another moment or two here. And then wherever you are just go ahead and reach your arms way over your head, getting as long as you can, lengthening through the fingers. And then reach through the toes pointing them as far forward as you can. So you're trying to get as much length as possible here. Like you're trying to grow a few extra inches. And then exhale, come back into yourself. Then extend through the fingers and the toes again. Just using these as very simple, waking up the body stretches. And release. One more time. Extend. Grow, get longer. And release. Open your arms up like a T or a cactus. Whatever works better for you. Bring your knees into your chest. And just gently drop the knees from side to side. And you're just adding a nice rhythm to these movements here. So just kind of rolling side to side, trying to keep the opposite shoulder down of the way the knees go. So if the knees go right, try and keep the left shoulder grounded. If the knees go left, try and keep the right shoulder grounded. You're not really tied to any specific range of motion here. Just kind of gently feeling the knees go side to side, slowly waking up the body. And when you feel balanced out, bring the knees to center. Take a moment and then reach your hands forward toward the top line of your mat, hug your knees in. And then roll your chest up towards the knees. Taking a few breaths. You're really trying to keep curving the chest up towards the knees. And then exhale, release. Set your shoulders down, set your hands down. Gently press your heels down into the floor as the feet land. Lifting the hips up for bridge polyps. As the hips gently lift, see if you can lightly pull your shins underneath you. This will allow you to curve the tail up just a bit more. You're not looking for any sort of maximum amount of height but just kind of waking up the front and the backside of the body. On the exhale go ahead and lower the hips back down. We'll take a few more just like this so just gently pressing the heels down. You can press the hands down, too, if you'd like or just work from the legs. Just exploring the range of motion on the breath up and on the exhale you lower the hips back down. One more time just like that. Pressing the hips up on the inhale, filling the chest, feeling the legs getting lighter. And then on the exhale you gently roll your body all the way down. Perfect. Extend the left leg long, bring the right knee into the chest. Give it a nice squeeze, pulling the right knee in towards the right shoulder. Then point the left toes, lifting the left heel off the ground. Curve the chest up towards the right knee. Holding here. And then your hands are interlaced. They're on the shin. Transition them to be on top of the quad. And then begin to press the leg away as you pull the knee in. So you hear pressing and pulling, just waking up the lower side of the core for 10, nine, eight, seven, six, five, four, three, two, one. Bring your hands on top of the shin. Lean right onto your back. Let your shoulders drop. Hold the knee up towards the armpit a bit more. See if you can breathe into balancing your hips. So most likely your right hip elevated a bit towards the right armpit. Can you keep moving the right knee up towards the armpit but keep the right hip moving slightly forward? Lift the chest up off the ground again. Lift the left foot away from the ground. Point the toes if you fancy it, and again, bring the hands on top of the right leg, begin to press and pull. So you're pressing with the hands but pulling the right knee in towards the chest as much as possible. Fantastic job, stick with it for 10, nine, eight, seven, six, five, four, three, two, one. Catch the shin. Roll right onto your back. Holding here. Holding the knee up towards the chest. One more round we'll take on this side. Gently waking up your core. My favorite things about adding in this core exercise in the beginning of my practice is I can really give the amount of effort I have in me at that time. Lift the left foot up. Lift the chest to the shoulders up. Bring the hands on top of the leg. And again, begin to press and pull. If I'm already feeling, my body's feeling active and warmed up I can really give a lot of press and pull here but if it's not, I'm just giving the effort that I have available. And you can do that as well here. So don't put pressure on yourself. Just do what you can for the last 10, nine, eight, seven, six, five, four, three, two, and on one, release. Let the right leg go long. Bring the left knee into the chest. Catch the left knee. Pull it in as much as you can. And then maybe you circle the knee a few times, that might feel like a natural thing to do. We're just moving it up towards the armpit as you move the other hip away. So you're moving the left hip towards the inside of the right leg. The more you stabilize the left hip the easier it is to get a bigger range of motion there. So lift the chest away from the ground, point the right toes lifting the right heel. And then bring the hands on top of the left leg. Begin to press and pull in giving as much effort as you have. Being steady here, feeling your lower back press into the floor for 10, nine, eight, seven, six, five, four, three, two, and on one catch the left knee or the left shin. Gently lower your body back down onto the floor, moving the left knee up towards the armpit. See if you can get longer through the backside of your right leg. now you're pressing that down towards the floor, that might help the top of the leg get a bit more active. Be a bit more welcomly invited to the action. Take one more inhale here and then on your exhale, again, you rise. So lift the right foot, lift the chest and the shoulders. Bring the hands on top of the left leg. Begin to press and pull away. Being steady here for 10, nine, giving of yourself, waking your body up into this practice. Eight, seven, six, five, four, three, two, and one, catch the left shin. Lay onto your back. Taking a moment, moving the knee up towards the armpit just a bit more. And then lift the chest, lift the right foot. Point both toes. Bring the hands on top of the left leg. Begin to press and pull. Feel your arms activating here. Feel your core activating here. Pressing your back down. Just feel your body slowly coming more and more to life. The last 10, nine, eight, seven, six, five, four, three, two, one. Release. Laying down. Close your eyes and just breathe into your core. Take big belly breaths. You wanna feel like your belly's lifting up in space. And then exhale. Your spine is flattening down. Take two more breaths like this. Deep inhale. (inhaling) And exhale. (exhaling) Deep inhale. (inhaling) And exhale. (exhaling) So your core may feel a bit more awake after those nice breaths. Hopefully it feels a bit more relieved. Bring your hands back behind your head. And we're just gonna do a few circles here so think about the elbows moving in a clockwise or counterclockwise manner. We'll only do 10 total circles so the first way you'll circle will be the left elbow leading the charge so you'll lift the left shoulder, the elbow going towards the right. Then you'll lift the right shoulder, circle yourself up. Both shoulders lifted. Then the left shoulder drops. The right shoulder circles back down and you come back to center. Moving the opposite way, the right elbow reaches first, then the left shoulder lifts. Both shoulders lift. The right shoulder lowers. The left shoulder lowers. That's one. Sweeping the left elbow across, then the right shoulder lifts. Both shoulders elevated, left shoulder lowers. Right shoulder lowers. Right elbow sweeps left. Left shoulder lifts. Both shoulders lift. Right shoulder drops. Left shoulder drops, you're back to center. Sweeping the circle back in the first direction, both shoulders lowered. Sweeping the circle in the second direction. Shoulders lowered. First direction. Second direction. First direction. Second direction. First direction. Second direction. First direction. And second. And first. And second, we're gonna do two more circles. Stay with it. There's one. Or half of one. There's the second half. And then the fine round, move up. And lift to the other side. And now you're back down. Allow your body to release into the floor. Feel the top down motion and the bottom up motion of the core has now awakened. Cross the ankles, hug the knees into the chest and then just roll right forward on the hands and knees. So the midsection of the body's a bit awoken. Just roll the shoulders over the wrists a few times, just kind of finding some awareness in how the arms feel today. Maybe they're tired. Maybe they feel good, strong, connected, capable. Maybe they feel a bit stiff. Either way you're just going to use what you have available to you, right? So each day your body feels a little bit different and you just want to give what you can in that moment, right? We're starting off our weekend of yoga practices with this one right here. We're trying to wake up the body. Help it work through the different rhythms that it's been a part of and how we can kind of change those rhythms. We wanna change those rhythms with challenge but we also wanna change them with ease and with the opportunity for choice and for variability. Sway a bit more forwards and backwards. Again, you're just waking up the hands gently. And then when you're ready, and again you can take more time here if you want, or you can just tuck the toes and find your way right back into your downward facing dog. So when you find your downward facing dog, be active in the legs. As always, you really wanna feel the legs being the driver, the engager. The kind of the motor of your downward facing dog, how you can lengthen your spine, how you can begin to work the heels driving backwards. This is gonna be a very active practice though so if you've taken from you before you know that a more active practice, I recommend a slightly longer down dog or one where you're a bit more on your toes. Because we're going to be moving, we're going to be active. And if your heels are grounded like mine are here, it may feel nice for a stretch in the calves but it also kind of puts you in more of a flatfooted state of mind or a flatfooted body position. From here go ahead and roll forward to plank pose just one good time. Waking up the wrists. Feeling the arms actually engage. If you're ever having a problem getting the arms to engage, focus mostly on the index knuckle grounding down. So as we hold this plank pose here, think index knuckle over everything. You're actively focused on that index knuckle pressing down. If that does feel a bit easier to engage the muscles of the arms kind of wrapping around the bones that support them, that hold them in place. Notice your core here and then go and roll right back to downward facing dog. Beautiful. Walk the hands right back to the feet. Bend the knees a little bit. And have opposite hand grab, opposite elbow but do that behind your knees so you're giving yourself a hug. You're really connecting the front of your torso with the tops of your legs. And when you get there, begin to press the hamstrings back into your forearms. So the head drops down. You're staying nice and comfortable, nice and close. You're just allowing the hamstrings to warm up as they would here. Let's take a few more breaths. And release. Inhale, rise all the way up to stand. Reach your arms up, get as tall as you can. And then exhale, hands come right to heart. If you'd like to set an intention or dedication for your practice, now is the time to do that. Your body's active. We're about to begin the movement side of the practice. So take your time here. Maybe you set your intention for the whole weekend of practice. Or the whole three days of time that you're gonna give to these movements. That you're gonna give to yourself, more importantly. What can you give of yourself in this practice, right now? It doesn't have to be something outrageous or something courageous. It can be something simple. But the more you can come into awareness for who you are, where you are and how you feel, the more you can find time to be honest with yourself, the easier it is to just be part of the process. To actually be an active participant in your life. And now reach your arms up to the sky. And exhale, fold down. Walk your hands out to downward facing dog. Press into the palms. And get active in the legs, pulling the hips up and back. And then lift the heels, bend the knees. On the exhale walk or flow to the top of the mat. Inhale the halfway lift. Exhale to fall. Inhale to rise up, reach up, fingers touch and exhale the hands to heart center. Inhale, reach the arms up. And exhale, fold. In all of our utkatasana or where our feet are together at the top of the mat, make sure for this practice that they are hips width distance apart always. We wanna keep our gait in a nice, natural position. Inhale ardha utkatasana, exhale fold. Step the left foot back. Drop the left knee down. Inhale, reach your arms up to the sky, open. Exhale, hands land, tuck the left toes. Pull the right leg back straight. Bend the right knee, press the palms flat. Step the right foot back. Plank pose. Chaturanga. Plank. Drop the knees, sit the hips back just enough to drop the forearms. Curve the chest out, inhale, upward facing dog. And exhale right back into downward facing dog. No need to pause here. Just get springy in the toes. Pull the hips up back in space. Lift the heels, bend the knees. On the exhale step, walk or float to the top. Feet land hips width distance apart. Inhale, halfway lift. Exhale, fold. Inhale, rise up. Arms reach, fingers touch. Exhale, hands to heart. Inhale, arms reach up. Exhale, fold down. Inhale, halfway lift. Exhale, step the right foot back. Drop the right knee down. Lift the belly as you reach the arms up back in space, lifting the chest, exhale hands to the floor. Tuck the right toes, lift the knee. Pull the left leg back. Bend the left knee, lean the chest out. Palms go down. Step the left foot back. Lower chaturanga. Rise to plank. Knees drop, hips sit back, forearms lower. On the inhale you pull your heart forward. And on the exhale you sweep yourself back. No need to pause. Press into the palms. Pull the hips up and back so you're just breathing enough to get energy in your downward facing dog. And then lift heels, bend knees. Exhale, walk or float to the top. Inhale, halfway lift. Exhale, fold. Inhale rise. Reach the arms up, fingers touch. Exhale hands to heart. Inhale, the arms reach up. Exhale, fold down, leading with the chest, letting the hips shoot back a bit. Inhale, halfway lift. Exhale, hands land, step the left foot back. Drop the left knee down. Inhale, reach the arms up. Open the heart. Exhale, hands to the floor. Pull the left hip back as you straighten the right leg. Bend the right knee, press into the palms. Step back to plank pose. Lower to chataranga. Rise plank. Drop the knees, sit the hips back, lower the forearms. Inhale, curve the heart through, up facing, and exhale all the way back into downward facing dog. And feeling the pull of the legs. Feeling the energy from the feet, lift heels, bend knees. The bottom of the exhale you float to the top of the mat. Inhale, halfway lift. Exhale, fold. Inhale to rise, reach the arms up. Exhale hands come to heart center. Inhale, reach the arms up. Exhale, fold. Inhale halfway lift. Exhale hands to the floor. Step the right foot back. Drop the right knee down. Lift the belly, open the heart. Reaching through the fingers. Exhale, hands to the floor. Modified pyramid pose is next. Pulling the left leg to straighten. Lifting through the right leg. Bend the left knee, lengthen the chest out. Press into the palms, step the left foot back. Lower to chataranga. Rise to plank. Drop the knees, sit the hips back, lower the forearms. Inhale, pull the heart through upward facing dog. And exhale all the way back into downward facing dog. And you're getting the rhythm of this, we're gonna do a few more rounds of this exact same thing. So if you wanna go faster or a bit slower, add variation of course, the option is always yours. Lift the heels, bend the knees. Exhale, walk or float. Inhale, halfway lift. Exhale, fall. Inhale rise up, reach up. Fingers touch. Exhale, just pull the hands right through heart center as you fold down. Inhale to halfway lift. Exhale, step the left foot back. Drop the left feet down, gently lift the heart up. Move through the front side of the body to create space in the backside of the body. On the exhale the hands come flat. Lift the left knee, pull the right leg back. Bend the right knee, lean the chest out. Hands, then, you can just step back to down dog or of course, vinyasa. Just being simple in your flow. Moving away from patterns and habits, trying to be more connected to each movement. More connected to each breath. Look out in front of you and you find your down dog, lift the heels, bend the knees. Exhale, float or walk to the top of the mat. Halfway lift when you get there. Fold, inhale, rise up. Keep your arms reach in tadasana. Exhale, fold right back down into uttanasana. As the hands land, halfway lift, ardha uttanasana, exhale as you fold, step the right foot back, dropping the right knee down. Lifting the belly up, reaching the arms up. Lifting the chest. Exhale, hands to the floor. Pull the right leg back to straighten the front left leg, let that be the driver. Bend the left knee, lean the chest out. Press into the palms. Step the left foot back. Lower to chataranga. Rise to plank. Drop the knees, drop the forearms, pull the chest to the upward facing dog. And then exhale all the way back into downward facing dog. Press into the palms, really pull your hips back in space. Walk or float to the top. Inhale to halfway lift. Exhale to fold. Inhale to rise, reach the arms, fingers touch, exhale fold right down. Stay in rhythm, halfway lift. Exhale, fold to step the left foot back. Drop the left knee down. Feel the belly lifting. Reach through the fingers, getting longer. Exhale, hands to the floor. Lift the left knee, pull the right leg back straight. Bend the right knee. Reach the chest out. Step the right foot back. Lower chataranga. Rise to plank. Drop the knees, sit the hips back enough just to drop the forearms. Inhale, curve the chest through. Exhale, right back downward facing dog. When you get there lift the hips. Walk or float to the top. Halfway lift. Fold, rise, reach through the arms. Exhale, hands through the middle as you fold right down. Halfway lift. Hands down, step the right foot back. Drop the right knee down. Lift through the fingers, getting as tall as you can. Exhale, hands to the floor. Lift the right knee, pull the left leg back straight. Bend the left knee, lean the chest out, press into the palms. Step the left foot back. Lower chataranga. Rise to plank. Knees drop, hips sit back to the forearms lower. And you'll curve the chest through. Exhale, right back into your dog. Just breathing simply in your space, staying with the rhythm of the practice. Lift the heels, bend the knees. On the exhale, you float. Or walk to the top. Inhale to halfway lift. Exhale to fold. Inhale to rise. Reach, leading with the heart. Exhale, hands touch. Move right through heart center with the palms. So you fold back down. Inhale to halfway lift. Exhale as the hand slants, step the left foot back. Drop the left knee down. Feel the wheels of the heart lifting your chest up, moving through the shoulders. Exhale, hands to the floor. Lift the left knee, pull the right leg back straight. Bend the right knee, lean the chest out. Palms go flat. Step the right foot back. Right into your chataranga. There's no pause. Rise up to plank. Drop the knees, lower the forearms, inhale, pull the heart through into your bigger upward facing dog. And then exhale all the way back into your downward facing dog. When you get back, look out in front, lift heels, bend knees. Float or walk to the top. Halfway lift, exhale fold. Rise up, getting long, getting tall. Reaching the hands up. Exhale, hands right in the heart center. Inhale, the arms reach up. Exhale, fold down. Inhale to halfway lift. Keep the chest out as you bend the left knee, step the right foot back. Drop the right knee down. Lift the heart up, reach through the fingers. Exhale, hands to the floor. Lifting the right knee to pull the left leg back. Bend the left knee, lean the chest out. Press into the palms. Step the left foot back. Lower chataranga. Rise, plank. Knees drop, hips sit back, forearms lower. Then you'll pull the chest through upward facing dog. And exhale all the way back downward facing dog. Keeping your rhythm going, adding in a few variations. Lift the heels, bend the knees. Walk or float. Inhale to halfway lift. Exhale to fold, inhale to rise. Reach up, get long, fingers touch. Exhale right through heart center, folding down the middle. Halfway lift. Ardha uttanasana on the inhale. Exhale as you step the left foot back long. Drop the left knee down. From here reach the right hand back twisting towards the left foot. You can just stay like this, reaching the hand back towards the back of the mat. Or you could bend the left knee, catch the left ankle with the right hand. Kick and twist your chest open. From here just make sure the right toes and the right ear are pointing in the same direction. Feel some of the warmth of the first variations helping you create more space here. And then exhale, release. Bring your right hand to the inside of your right foot, tuck your left toes, lift your left knee. And then all you're gonna do is begin to walk towards your left foot, pivoting your right toes to face the left corner of the mat. Pivoting your left toes to face the back left corner of the mat. Flex your right toe as you just begin to sit into a form of a skandasana here. Think about keeping your back long. Think about grabbing your left heel to the best of your ability. Just staying active. And then slowly walking right back over to the top, press into the palms, step the right foot back. Vinyasa. Moving right through. Staying in your rhythm, feeling your body completely a part of the process. You're finding the rhythm of your breath, you're breaking away from any sort of mindset you came into this class with. Lift the heels, bend the knees. Walk or float to the top. As the feet get there, inhale to halfway lift. Exhale, fold. Inhale to rise. Reach the arms up, fingers touch, exhale hands go right through heart center, folding down, halfway lift. As the hands land step the right foot back long. You know exactly where you're going. The right knee drops. Sweep the left hand back, reaching towards the right foot. Keep the chest long. Bend the right knee, see if you can catch the foot. Kick into op, peeling through the chest. Really take a moment to notice can your left toes and your left feet point in the same direction? They can and they should. You'll feel more comfortable. Just breathe into this space. Of course, explore anything that's speaking to you here. But just notice how you feel in this position. As for where your body and mind may take you, when you're on this journey, what pattern of thoughts come into your mind, slowly release the right foot. As you let the right toes land, begin to walk towards the right foot with the hand placement, pivoting the right toes to point towards the back right corner of the mat, pointing the left toes up and just sitting in towards your right hip flexor a little bit. Breathing in. Actively flexing the left toes up again. It doesn't matter your flexibility, range of motion, you're just exploring what's open to you. Here. Gently begin to walk towards your front left foot, trying to sit low. Think about keeping your spine long through all of those transitions or do the best you can. Step the left foot back. Lower to chataranga. Rise to plank. Drop the knees, sit the hips back, lower the forearms. Inhale, pull the chest through. Upward facing dog. And exhale all the way back into downward facing dog. Press into the palms. Look out in front of you. Feel your core active, your arms active, lift heels, bend knees. On the exhale, walk or float to the top. Inhale, halfway lift. Exhale fold. Inhale, rise up, reach the hands up, let the fingers touch. Exhale, move right through heart center. Folding down. Hands limp. Halfway lift. Again, step the left foot back long. Dropping the left knee down. And you may wanna lengthen your stance a bit more here. We've explored this space quite a bit. Reach your right hand back towards the back part of your mat. Bend the left knee. Catch the foot near the ankle. Kick toe open here. It's peeling the chest open a bit more. Breathe into your heart body space. Again, this is a slower moment of a repetitive transition. Just notice how it feels to you. Release the foot. Circle your body around to the left, almost a counterclockwise movement if you think of the top of your mat as a 12. Point the left toes to the back left corner. Flex the right toes up and just kind of sit in as much as you can here. Try and keep your spine long. Feel the inside stretch of the leg. Really have some integrity with the left knee pointing over the left toes. It's just gonna keep you safe and stable. Slowly pivot towards the right foot, coming forward, leaning the chest out. Press into the palms. From here you can just float the right leg back to plank pose. Lower to chataranga. Rise to plank. Drop the knees, sit the hips back, lower the forearms. Inhale, pull the chest through upward facing dog. And exhale all the way back to downward facing dog. Press into the palms, lift the heels, bend the knees. On the exhale walk or float to the top of the mat. Inhale to halfway lift. Exhale to fold. Inhale to rise, reach the arms up. Lengthen through the fingers, lift. Exhale, fold down. Right through the middle. Inhale, halfway lift. Exhale, hands to the floor. Step the right foot back as long as you can. Drop the right knee down, start with a twist. You're opening the chest. Reaching the left hand back, then reach back and catch the foot. You're mindful of each moment, of each movement of this practice. You know that it's very straight forward. It's not very complicated. None of this is out of your real house. It's all accessible. It's all just helping you break away from old thought patterns, from old movement patterns, and just moving into a simple awareness of the most basic parts of your yoga journey. Release the left foot. Tuck the right toe as you lift the right knee, pivoting back. And know even if you have a lack of flexibility, if you can just get to a point where your right knee is pointing in the same direction as the right toes and the left leg is somewhat straight, that's all you're looking for here. Again if you have a big range of motion you can really sit in towards the right foot. But you're trying to have integrity with each part of this process. You're trying to really be so aware and so focused of how your body feels in each one of these spaces. Is it comfortable, is it uncomfortable? Do you feel like you're really thriving or do you feel like this is something that you struggle with and either way, you're just trying to be able to identify it so you can move past it. Swivel back forward. Press into the palms. Sweep the left leg back to plank pose. Lower to chataranga. Rise to plank. Drop the knees, drop the forearms. Inhale, curve your heart through right into upward facing dog. And exhale right back into downward facing dog. Take a moment here. Just breathing. (breathing) Feel that rhythm kind of take hold in your body. Whether it was fast or slow for you, it was mostly consistent besides the last few rounds where we took those two variations. And then inhale, lift your right leg up to the sky. Keep your feet a hip's width distance apart. Bring the right knee to the chest and then roll forwards setting your right foot to the inside of your right thumb. Rise up into lunge. Reach your arms up. Get long, get tall. Feel your core engaged. We'll go slow on this first round. Lean the chest out, you can reach the arms back, straightening the left leg. Lift up into warrior three. Strong in your warrior three or airplane pose. Try to get as much length through the back as possible. And then bend the right knee, step back into warrior two letting the foot land. Take an inhale on the warrior two. On the exhale, parsva konasana side angle pose. The right hand finds the ground. The left arm reaches up. Taking a moment here. And then pull the right leg back straightening it for triangle pose.