So you are what you think?
that's really what it comes down to
Your mind is like a factory
What comes out of it is made of what it put it so what you focus on is where you become?
Pay attention to what you feed yourself. What do you spend your time consuming?
Are you reading the negative news, or you're reading something that can actually fulfill you or make you a better version of you?
If you want to become something you
Focus on that if you want to live a healthier life if you want to make yoga part of your daily practice when you focus
On that that's how it happens you can't say hey
I want to include this in my daily living and then expect to think about it when the time arrives
It's what you focus on. That's what you will become
And keeping that focus on a daily basis is what helps you keep that commitment to yourself
And it allows you to set those goals set those weekly
Goals monthly goals and once you have those goals written down in front of you
You have that laser beam to use to focus on that goal, and it's never gonna
be easy it's gonna be hard and you have to stay focused and you get through it every single time you get to where you
Want to go
It's like setting your sail of a ship you know if you don't set a destination
You're gonna. Go too long direction or once you set that destination for yourself and stay to your commitment you will get there
Alright guys we're gonna begin today at the back of your mat
standing with your feet together
let's start with a big breath in reaching both arms up to the sky and
then exhale
Slowly releasing yourself all the way over to your forward fold and walking into a high plank position
Simply drawing the navel into the spine
Inhale and then exhale walk your hands back to your feet coming up nice and tall
Reaching the arms up and let's do calf raises four one two three four
Five six seven eight and
Releasing the arms take it down and walk it over into your high plank hold it there inhale
Exhale walk your hands back to your feet and
Roll yourself up inhale reach the arms up to the sky exhale one two
reach those heels off the mat and
six
seven
eight
Awesome hold it
lift and hold and release yourself back down come on over into your high plank position
Hold it here now pull the navel to the spine
We're gonna take our shoulder taps all you're going to do is touch your opposite shoulder with your opposite fingers one
two
three just tap it for
Gently transferring the weight from one side to the other
keep going tap
and tap
reach and reach
reach reach
you got this just tap that shoulder and
Hold it here deep breath II
Exhale drop down to your knees, and then let's just release into our Child's Pose
Reaching the arms over to the top of the mat
feeling that gentle stretch through the shoulders and
Then rolling yourself up to your all fours. Let's take our cat cow inhale arch the back and then exhale
rounding the spine
inhale arch and exhale round
inhale arch and
exhale release
Let's come back to a neutral spine go ahead and extend one leg all the way out and come on out to your elbows
From here, we're gonna work the glutes so all you're gonna
do is first lift that straight leg and then bend the knee and
then open the knee and around four once you're doing a big circle with that knee out to the side for three and
around four
five and
six keep going and
Seven we're targeting different areas of your glute reverse the circle same thing eight
seven and
six big circle lift that knee up nice and high and
four and
three and two
And
One beautiful extending that leg all the way up now
Straight knee and just simply pump that leg up to the sky ready
exhale one two
three or
five
six
seven eight
nine
And awesome hold it there come on up to your hands
Deep breath in and then exhale
You're gonna flex your foot and then opening over to the side first taking a nice big side stretch
So reaching your fingers to the front of your mat the opposite foot is reaching to the back of your mat
Deep breath and then exhale
Let's come up over to that knee we're gonna reach both arms to the sky interlace your fingers index fingers pointing up
Inhale reach to the side and exhale coming up for one so we're targeting the obliques here for two
This is called your candlestick Dipper. See how far you can stretch and then contract the muscle
stretch and then contract very nice stretch and reach and pull yourself up reach and
pull
reach and
Reach and
hold
Last one come on up and then let's go ahead and release back into that stretch
And down on the mat inhale hold it here and then exhale
Let's pivot yourself back into that all fours position and then come back into that Child's Pose
Giving yourself an opportunity to catch your breath and then come on over to your elbows
And we're gonna take it to the other side extend the other leg bend the knee open it around for one
two big circle three and
four and five
And six
Seven and eight let's reverse the direction out and around for eight and seven and six
Big circle five
four and three
Two last one
Beautiful job go ahead extend that leg all the way out and give me pumps from the glute ready exhale one
Two lift it up three
four
five
six
seven eight
nine
last one
Hold it there
Awesome, let's come on up to both hands. Deep breath in and then exhale
Let's pivot on that knee and open up into that side stretch
Now the other arm is reaching over to the front of your mat
The other leg is reaching to the back of the mat nice big line here
Deep breath in exhale
Out reach as far as you can breathing deeply into that side of the body
Wonderful one more inhale and
Then exhale come on up to that knee
reaching both arms to the sky interlace your fingers candlestick dipper on the other side inhale exhale up for a1
reach and
two
reach and contract the muscle for three
we reach and
four
stretch and five stretch and six and seven
Keep going and eight
and nine
Last one and
Ten wonderful go ahead and come back to that stretch
Reach that arm is far away from you as possible creating that beautiful straight line
And then once you ready make your way over back to your hands and knees
Your leg extended flex your toes and then from here. We're gonna come up to your plank
Deep breath in
Now you're gonna bend both knees you're gonna point your knees to one
Angle of your mat hips to the other and then push out into plank other side Bend
And then push out so come to the back of your mat, and then exhale plank
twists and
Plank again working the waistline here working the lower abdominals
strengthening your upper body
Good keep going
twist and
plank
twists and
blank
whis and
like
last one and
Bring yourself to flank inhale exhale chaturanga
Inhale let's open into an upward facing dog stretch it out and then
exhale release yourself back into your downward facing dog
Take a moment here to really enjoy this posture stretch it out breathe it out
Though once you're ready. Hop to the top of the mat
And then slowly make your way over to your mat on the ground
We're gonna do a couple more abdominal exercises here, so once you're ready reach the arms forward
with an exhale slowly with control
Releasing your spine all the way down to your mat
From here, we're gonna begin our abdominal series with our Pilates hundreds
So let's take an inhale reach the arms over your head your legs are in tabletop, and then roll yourself up
now you they're gonna stay here or
Extending your legs into your Pilates stance ready inhale one two three four five exhale two three four
five inhale two three four five exhale two three four
twenty inhale two three four five exhale two three four
thirty inhale two three four five exhale two three four
forty inhale two three four five exhale two three four
fifty inhale 2 3 4 5 exhale 2 3 4
60 inhale two three four five exhale 2 3
4 70 inhale two three four five exhale two three four five keep going
Breathing deeply through your nose. You can do it
strong arms your lots of power
You're on your last ten. Let's go two three four five exhale five four three
two one very nice release legs up
Let's do our heel crosses cross two three four five six seven
910 keep going nine eight seven six five four three two one
Opening up nice and wide feel that stretch in the hips in the inner thighs
Bring the legs together one more set go one two three four five six seven eight nine
Ten ten nine eight seven six five four three two
One beautiful go ahead and bend your knees into your chest
Arms reaching over come over into a little ball double leg stretch inhale extend exhale bring it in for one
extend and
two
Inhale open exhale three make sure your lower back is pressing into the mat your back does not arch as the legs extend
If your back starts to arch that means your legs are going to come up a little higher from the mat
Keep going inhale open exhale bring it in
inhale open exhale
and work those lower abs and
In very nice go ahead and reach both arms up hands behind your head
extending one leg out other knee stays in touch your elbow to the knee and open for one twist and to
reach and three
reach four and
five keep twisting and six and
seven
Hold it here bring that straight leg up to the sky
Flex the foot inhale bring it down going to bring it up nice and controlled here
Try to stay in that twisted position so your elbows reaching that opposite knee the other leg is working
with control flex and lower
point and up
flex and lower
point and up
flex and lower
point and up
You're almost there
Bring it up
Flex and lower and then let's take our bicycles one
two
three or twist five
six
seven eight
nine
ten
Beautiful go ahead and release and then from here
Let's take it to the opposite side the other leg extends go ahead and twist and open for one
Seething and keep that straight leg hovering above the mat
If that's too difficult, then keep it grounded on the floor keep going twist and open
twist and open opposite elbow to knee
last one
Hold it there bring that straight leg up flex your foot inhale lower
Point exhale bring it up
This movement is done with lots of control. Don't kick the leg. Let's slowly lower and slowly bring it up
flex and lower
pointin up
flex and lower
Point and up staying that twisted position in the upper body
very nice flex and lower
Point it up
flex and lower
point and up
Flex and lower hold it here bicycle twist one more set two three four five
six
seven eight nine
Ten
beautiful release
And give yourself a big hug here inhale and then exhale
extending arms and legs away from each other big stretch on the mat inhale and
Then when you're ready as you exhale
You're gonna push. Those arms forward and roll yourself up to seated reach the arms up and then
Pans come behind your back squeezing the gluts and releasing yourself into reversed upper play
Hold it here and breathing inhale
Exhale out slowly make your way down with your hips
And then coming into a seated position on your mat sit up nice
and tall let's take a big breath and reaching the arms up to the sky and
then exhale
hands to heart
Thank you so much for joining us today in beautiful sedona
Love and light to you, and I look forward to seeing you again bye for now