sequence for weight loss, so we're going to use the entire body, stimulate the belly,

get that digestive tract happy and healthy for the new year, and we're going to begin

today on our mats, duh, on our backs. So let's come to flat back position, hmmmm, and this

pony tail is not working out for me. There we go. All right. I am going to tuck my chin

into my chest, lengthen through the back of the neck. I am going to press into my head

like I did in Chavasan video. I am going to press into my elbows. I am going to draw my

shoulder blades in together and down, just creating a little space, broad collar bone

here, open chest, mmmmmmmm, and I relax back down, and I am going to extend my legs out

long and inhale, reach my fingertips up and over my head, full body stretch here from

fingertips to toes I can point and flex the feet, and this is organic here. This is easy-breezy

beautiful cover girl, and I really just want to take a moment right now to say that the

more organic movement we can find and create, the more correct we're doing our yoga. So

although I am here to guide you, feel free to move within the sequences, especially as

we continue on through the year. Find that organic movement in your body.

Okay, so I am going to inhale in, stretch one last time. Just full body stretch just

waking up from fingertips to toes, and then on exhale, I am going to flex my feet, toes

up towards the sky, and slowly psheeeeeewwwww, float my fingertips down by my side. I will

plant my palms here, and then just checking in with this core, this belly which we're

going to bring a lot of attention to here, at the top of the year, just kind of stimulating,

massaging those internal organs. Again, getting that digestive tract happy and healthy. Pressing

into the palms. Instead of going right leg, left leg, or one leg than the other, I am

going to bring my awareness to my navel. Udi and abunda, we draw the navel towards the

spine, tuck the pelvis, and then just check in, even if it's not possible in this moment,

I am going to slowly try to lift both knees up at the same time. So you might be like

haha! No way. And that's fine, and then if it didn't happen on the first time and you

want to try it again sometimes I'd like to do it a couple of times just to, "Oh, yeah,"

check in with my center. From here I'll scoop the tail bone up, letting

my lower back become flush with the mat. Feel free to rock a little side to side, hug your

knees into your chest if you need a moment here, pheewww. And then from here I am going

to inhale. Slowly lift my knees so that they are above my hip points. Now my lower back

is going to want to come up from the mat, mmmm, mmm, I am going to scoot my tailbone

up and support my back by drawing my navel in, also checking in with that center again,

connecting to the abdominal wall. Right away here I am already feeling this fire in my

belly. So if I am feeling like it's difficult to keep the lower back flush with the mat,

bring your knees a little bit in front of the hip point. So rather than stacking them

evenly, especially for beginner it's nice to get that lower back down to the ground.

I can point my feet here. I can flex my teat, feet, my teat [laughs], I can flex my feet.

I can spread my toes, yogi toes, it doesn't matter. I just want a little bit of brightness,

a little bit of awareness to the feet so I am not just hanging into my bones, but I am

nice an stacked; bright in the feet. Inhale, reach the fingertips up towards the

sky and behind again, pheeewww, on an exhale I settle in, opening the shoulders. Then I

am going to interlace here, bring them behind my head, keeping my thumbs extended here,

maybe giving my neck a little massage, and then opening the shoulders. Now this whole

time I am not just hanging out. I am drawing my navel down. I am scooping my tailbone up.

So the opposite of that would look like this, but I am scooping my tailbone up, drawing

my navel towards my spine. Shins parallel with the ceiling, knees in front of the hip

points if you need a little more lower back support. Press your elbows into the mat. Tuck

your chin into your chest. Inhale in. As you exhale, scoop your tail bone up, draw you

navel down, and slowly begin to lift the head, the neck the shoulders, the elbows. It doesn't

have to be a Cirque du Soleil move. It can just be a nice, little hover here. In fact,

imagine you're holding a big piece of fruit, maybe a big, juicy mango or cantaloupe, or

whatever the heck you want in between your chin and chest. So rather than coming into

a crunch as we're used to, I am creating space. I am really drawing my navel down as I keep

my elbows nice and wide. The tendency here is to crunch. I am going to keep it nice and

long imagining my big piece of fruit here. My belly is working out right now, and then

tendency number two is that the elbows kind of want to come in to shield yourself from

the hell, and instead we want to open ourselves up to the light. That was cheesy, sorry, but

it's true. So, keeping it nice and open and soft in the

face on that same grace note. It's like instead of clinching here I am letting my belly do

the work. I am creating that inner fire. I am breathing nice, long, smooth deep breaths,

keeping those elbows wide. Psheeeeeeeew. Pfeeeeeeeeew. Using my thumbs to pull the back of the neck,

nice and long. [breaths] After a couple of nice, long deep breaths here. I will inhale

in and exhale slowly lower down, taking a rest here, bringing the soles of the feet

to the outer edges of the mat, and then letting the two knees fall into center. I take a couple

of breaths here, just relaxing, and breathing into the belly. Again, remember when you inhale,

we fill the body with air, so that breath travels down. When you exhale it comes back

up and out through the nose or mouth. So I am taking my arms here to cactus arms, just

opening taking a breather, and then I will come back. Inhale, bringing the knees above

the hip points or slightly in front. Shins parallel, right away, scooping my tailbone

up, drawing my navel down. Interlacing the fingertips, bringing them behind the head,

thumbs extended as once again I find that nice, big open space between my chin and my

chest, my chin and my heart. Elbows are going to want come in here, but instead I am going

to open the mouth wide. Pffeeeew. Now you can see me point and flexing and moving

my feet. That's because rather than coming into our perfect, asana shape which I am not

inspiring us to do, I want us to. I do want us to be in correct alignment, but I want

us to empower each other, especially in yoga, but in life, to find what feels good and to

work organically into the posture. Then we come into whatever that perfect pose is. So

keeping it alive. Pfeewww. Listening to my body. My belly is working really hard here.

Again, I am going to take a couple of nice, long deep breaths. Let's take five here as

I extend through the crown of the head and exhale scooping the tail bone up. Pshhheeeeew.

Elbows nice and wide. Skin in the face soft. [breath] So even though I am working really

hard in the belly here. Keep breathing. I am finding a grace, a sense of ease in the

upper body, supporting my lower back by drawing the navel in. Now, I can take a rest here,

or to go one step further, I am going to inhale in as I exhale. I am going to shoot my fingertips

out towards the outer edges of my mat. I am going to turn my palms face up so the shoulders

can really drop in the socket coming away from the ears. I can come into moodra here

if I like, whatever you like. Open palms, and we take a couple of breaths here, again,

building that fire in the belly, massaging those internal organs, staying nice and loose

and easy-breezy in the next. Psheewwwww. Again, knees are above the hip points or slightly

in front. I am open in the throat chaka, so I am not crunching here, but nice and open.

Let's take one more deep breath here. This is kind of like a cockroach pose. I am going

to regret this. I am going to look at this video and be like, "What are you doing?" But

I am engaging my core. Here we go. One last breath. Psheeeew. On an exhale I am going

to come to recline butterfly. Soles of the feet together, and just letting it all hang

for one breath, mmmmmmmmmmmm, and I extend my toes out, reach my fingertips up and overhead,

again, nice full body stretch. Pfffffffff, and exhale floating the palms down, psshewwwwww.

Once again, I am going to see if I can hug my knees into my chest by bringing them both

in at the same time. Here we go, let's see if I can do it. Yeah, baby, and then rocking

a little side to side, massaging the lower back. Inhale, draw the toes up towards the

sky. Now, if the legs straightened, great, if not, keep them bent, who cares? Bend your

knees as generously as you need to letting the blood flow in the opposite direction.

I am scooping my tailbone up, navel down towards the earth. If I can straighten my legs, I

am going to flex my feet so my toes are pointing now towards my face, pressing into the heels,

pressing into the tops of the thighs, and then inhale, reaching the fingertips up and

overhead. Exhale, I am going to slowly lift, just like

I did before, head, neck, shoulders as I reach my fingertips towards my ankles, but again,

I am not crunching here. I am keeping it nice and open in the upper body. So it's still

keeping that broadness in the chest. Fingertips reaching towards the heels again. If I bend

my knees, same, no big deal here. Finding what feels good, listening to my body, keeping

that big piece of fruit between my chin and chest. Shoulders drawing away from the ears.

One more breath here. Hang with me, and then exhale and we come back. Psssssheeewww. Fingertips

reaching up and overhead. Inhale in here. Extend through the crown of the head, long

neck, exhale, reach your fingertips. Draw your navel down, reaching towards my heels.

Psseeeeeewwwww. Inhale, reach it back, and now we flow. Exhale, reaching up, psheeeeeewwwww.

Inhale, fingertips reaching up behind you. Exhale, peeling it up, nice and long in the

spine. Inhale, reaching back, exhale, navel draws up. Scoop your tailbone up towards your

heels, and back and two more, inhale, exhale, pseeeeeewwww, [inhale], pseewewwwwww. Now,

for a little more fire in the belly. I can take five breaths to pulse here. So I am keeping

my toes pointing or my heels flexing, and I will pulse.

[sounds] Kind of snorted on one of those. Okay, I am reaching towards the outer edges

of my feet. Inhale, reach the fingertips back, exhale, floating the palms down. Route your

palms to the earth and just for funzies checking in with my core I press into my palms and

slowly lower down. I am with control, with ease. Even if I only get this far on the collapse

involved, that's fine. Checking in with that belly, that fire. Psheeeewww. Slowly lowering

down, using the palms, navel drawing towards the spine, and then when the heels release,

I take a second here to relax and rock the head a little side to side, ear to ear. When

I am satisfied, I will pancake the palms back down on the earth and inhale, last time, drawing

those knees at the same time back into the center. This time crossing the right ankle

over the left, grabbing onto the outer edges of the feet, I can take a second here to just

find that full body smile, bending the elbows left to right. Rock a little side to side,

and then I am going to rock and roll it up, north to south. So inhale, exhale, start rocking.

You can do this a couple of times here, massaging the spine. It might look and feel a little

ridiculous at first, but it's awesome. Kind of working out the kinks, and then eventually

I will come to rise back up. I will put my hair back up because my hair is all asymmetrical.

I did a movie last year and they cut asymmetrical and I haven't got a haircut yet because I

am just going with the flow. It's 2013 baby! Okay, so I have created this fire in my belly.

I am feeling it right now. I am going to continue on my journey by pressing the palms in front

of me, spreading the palms wide, and then slowly transitioning to all fours. So just

situate yourself in the center of your mat. Come to that tabletop position, spreading

the palms wide. I inhale in, exhale, press up and out of my foundation. Drawing the shoulders

away from the ears here. Inhale, look forward, drop your belly and exhale. I am slowly going

to transition into downward dog by curling the toes under, walking my fingertips forward,

and then slowly lifting the hip points up towards the sky, nice and slow on this first

one as I peddle the feet out. Pressing into my palms, tops of the shoulder,

rotating away from the ears, just working out here for a couple of breaths, nice, long,

smooth, deep breaths as I massage my feet, and wake up my dog, bending the knees generously,

and then now I would like you to imagine there is a hurdle in the center of your mat. Remember

track and field day, those were fun! I used to eat sour pickles. Anyway, big hurdle in

front of the mat, nice, friendly hurdle, right? That's a metaphor if I ever said one. Inhale

in. As you exhale you're going to go up and over that hurdle. So rather than just transition

and collapsing into the bones to plank. Ah, ha, ha, ha. I am going to go up and over.

I am going to empower myself. I am going to light up the body. So inhale in. As I exhale

I am going to up on my tippy-tip toes, drawing my navel up towards my spine and slowly shifting

my weight forward into plank. As I slowly lower my hip points, I extend

through the heels. I squeeze the buttocks together, shoulder blades in and together

as I extend through the crown of the head, maybe taking the gaze slightly forward, and

then I take a deep breath in here and exhale. Rock on the toes, draw the navel up, go back

up and over that hurdle, psssseeeew. Dropping the heels here. It doesn't matter if the heels

touch the earth or not. Just working it out, being in the moment. Inhale in as I exhale

again, up and over the hurdle. Think up, and over and instead of settling in here to the

bones, I am keeping that upward motion. I am drawing up through my navel, squeezing