hey everyone it’s keno here thanks for joining me on this one month beginner yoga challenge where you’re getting over 30 days of practice today’s practice sensors on the pose sometimes called warrior 3 and intensive standing pose that’s known in sanskrit as d kosnov this was a really challenging pose for me so I’ll totally empathize if you feel challenged and a little bit off-balance but the journey of yoga is never perfection it’s just practice forgive yourself try again and take a deep breath close your eyes tune in and claim the sacred space of the practice to master this challenging standing post requires years and years of practice so set yourself off from the beginning let yourself off the hook and just focus on the inner experience let’s start off on the hands and knees bringing yourself into your hands and knees plank to really get tuned into the practice here we go exhale dip down inhale take it up exhale down and he’ll take it up exhale down and he’ll take it up now we’ll roll through some cat and cow movements so reach it up and extend the spine and then reach it under move into that spinal flexion inhale extend the spine making maximum space between each of the joints of the spine exhale round the back tightening the front body one more all the way up with the deep-end halation and exhale as you press up from the shoulders and from here we’ll press all the way back to downward facing dog five breaths here one two tuning into the inner body three four and five switching the gaze forward inhale let’s walk all the way forward feet between the hands lift the chest look up exhale fold forward and inhale come on back up to standing coming up to Samos ttohi will move into one Surya Namaskar a bring your hands together and inhale as you raise your hands finding the center line gazing up to the thumbs then exhale as you suck the belly in and fold forward gently reaching down inhale lift the chest up and exhale let’s step back from plank pose all the way down to chaturanga dandasana inhale come forward to upward facing exhale downward facing resting here for a couple breaths one two three four and five looking forward easy walk it forward feet between the hands exhale fold forward inhale come on back up raising your hands above the head and exhale back to standing inhale again raise your arms through the center line exhale suck the belly in as you fold forward inhale lift the chest up sucking the belly in and exhale back to plank from plank exhale chaturanga inhale come forward to upward facing exhale downward facing this time in downward facing we’re going to take it up to the three-legged dog so draw the belly in point the right foot back and then slowly reach back dropping the right hip down one two keep the foot in line with the hip three keep the hip closed four and five then you can let it open bending the knee just for moments and back to the center use your core tighten the core for a moment and drop it back down okay let’s go for the left side point the left toes inhale up two the three-legged dog one two three really keep the hip closed for doing good and five bend the knee you can let it open for a moment and back to the center suck the belly in come back to downward facing dog knees down walk forward to the puppy pose for a moment just to release the shoulders two three four all the way back to Child’s Pose for a complete rest nice deep breath in nice deep breath out again big inhale and exhale and then come on back up to your hands and knees we’re going to do the opposite hand and leg lifts keep a sense of stability in the pelvis send the right leg back in the left arm forward and inhale take it up and hold for five one nice and steady to really reach keep the right hip down three four you can do it and five all the way down let’s switch the sides bring the right arm and the left leg inhale take it up and really pull your hand in your foot away from each other two three four place it back down hands and knees plank for a moment exhale Child’s Pose stay in child’s pose for a moment and then open the knees walk the hands forward and open release the groin for a moment one two three four and these together press back to downward facing dog sucking the belly deeply in deep inhale deep exhale walk half the distance forward and then come up onto your fingertips inhale lift the chest up then wrapping your fingers around your big toes inhale lift the chest up sucking the belly in exhale fold it doesn’t matter how deeply you go just focus on sending the pubic bone back and up strengthening your quadriceps relaxing the neck and dropping the shoulders down the back don’t try to pull yourself deeper just surrender into the pose making emptiness behind the pelvis two three nice and steady four maintain a sense of inner spaciousness and inner calm we’re doing good maintaining that inner spaciousness almost there and five inhale lift your chest up exhale walk the hands forward let’s step back to plank pose plank exhale chaturanga inhale come forward to upward facing and exhale back to downward facing okay we’re just about ready to try our warrior three de gasolina so let’s step forward half the distance of your downward dog keeping the feet together this time we’ll take it nice and easy inhale lift the chest up exhale fold get your forward bend as established as possible if you feel any tugging your sitting bones you might want to bend your knees and just do this on your knees to avoid any stress of your hamstring attachment all right so here we go inhale come up onto your fingertips using your fingertips for stability then reach the right foot back send the chest forward and inhale lift the right leg keep the hip down and really just reach back with the right leg we’ll hold it for five breaths one two use your fingertips three four and five send it down and stack the feet back inhale exhale fold forward now let’s do it again inhale chest forward coming up onto the fingertips then slowly point the foot back inhale reach back it’s very important that you don’t hike the hip from here but really just keep it turned down – you should feel your right leg really working especially up in the gluts around the gluteus medius your hamstring of course is working real hard keep reaching back with your left foot two three send your sternum forward four and five let’s settle the foot down inhale exhale fold then inhale look up and let’s step all the way back to plank plank to chaturanga dandasana inhale come forward to upward facing and exhale downward facing okay let’s walk half the distance of the down dog forward come up onto your fingertips now we’ll see if we can get the hands off the ground if it was really challenging just continue to place your hands down if you have a chair you could also rest the hands on the chair to help lift your body a little bit up here we go we give it a try right leg reaches back lift the leg back and then thrust into the left leg and rise up one hands in prayer – I’d recommend if you’re a total beginner that you just stay here three gaze down for really use the lower abs and five if you want to take it higher you can fly like a little airplane one two three four hands back to prayer hands on the ground and let’s settle that foot down inhale exhale fold if you feel a burning sensation up around the glutes that’s a good sign just know pain in the joints no pain at the sitting bones alright let’s do the other side inhale lift the left leg up thrust into the right leg and slowly come up one this is my harder side too so I might be teetering a little bit three four you feel the hamstring working and five fly like an airplane two three four back to the center fingers down legs down inhale exhale fold you’re doing good inhale look up exhale step back to plank plank to chaturanga dandasana inhale come forward to upward facing an exhale downward facing continues let’s rest in child’s pose for a moment after that nice big inhale nice big exhale and there’s one more expression of the pose let’s see if we can give it a try I don’t think it’s easy I think it’s really really hard but let’s see how far you can take it today now pressing back from downward facing dog walk half the distance forward come up onto your fingertips if you want to just repeat the last version or keep the hands on the sternum I support that entirely in fact if you asked me I would probably rather just keep my hands on the sternum but since we’ve got these poses for the challenge we’ve got to see if we can get all the way into today’s expression so let’s bring the right foot back inhale lift slowly up switch the gaze a little forward and then hand forward one two three four back to the chest take the hands down all the way down exhale fold forward if you have a good split eventually as you begin to practice like ten years from now you can even lift the leg a little higher as long as the hip stays down we’re going to have to do the other side hope your hamstrings and your butt muscles will forgive you tomorrow then bring the right left leg back inhale send the leg back and slowly slowly up find your balance you don’t find your balance I want you to stay here arms forward one two three four back to the center hand down and sink that leg down okay exhale fold forward inhale lift the chest up and exhale step back plank plank feels so good after that like thank you plank thank you thank you exhale chaturanga inhale upward-facing exhale downward facing okay step forward with your right foot settling your knee down if you have any knee issues I want you to close your knee joint like this we’re going to take it into a pigeon for a couple breaths just stay here nice and easy one just stay here nice and easy to release the hip to square the hips as far forward as you can three four nice and easy five curl the left toes under back to plank plank exhale chaturanga inhale upward-facing exhale downward facing left side come forward settle it down remember you can keep that knee joint closed if you want but if possible shin bone parallel with the front of the mat and just easy press up here to keep the hips square three so we’re doing this to release the gluts which get a real intense activation through diga sauna through our standing warrior four and five curl your right toe under back to plank and exhale chaturanga inhale upward-facing exhale downward facing step forward right foot left foot okay press up from the shoulders walk through a little surprise for you we’re going to hold this position for a couple breaths two three four sink down okay let’s lie down bend the knees and glide your spine all the way down we’re almost done but we’re not done inhale bring the legs up beep you two karani for a moment and then bend your right knee in bend the left knee and let’s just hold underneath bring it into the body one nice and steady two again releasing that hip releasing the gluts after that intensive standing pose and five bring it back up back to the breeder karani bend the left knee bend the right hold under and pull it in don’t force this should feel good so find the place that feels good you find the place where you work your limit respect your body and five back to the center view breeder kurani just for a couple of breaths that’s the legs up feel the thigh bones settling into the socket bend the knees constructive rest for a moment and then all the way down close your eyes deep breath in deep breath out remember that strength is an inner experience the balance is a state of mind that is expressed physically never let any pose take you off your spiritual center remember that inner state of harmony that is always yours deep in the innermost chambers of the spiritual heart and then moving the fingers and toes bending the knees and the elbows let a soft smile rest on your lips as though it’s emanating from your heart center like a glow pull the knees into your chest with a thank you thank you to my body for this practice today thank you to the tradition of yoga which is a gift that I receive with every practice exhale over to the side and then come on back up to seated remember that as you work different parts of the body the thighs the lower belly you’re entering the inner body use every pose as an invitation to that quiet realm of peace never judge the body every time you fall smile forgive yourself get back up try it again with full faith that you’ll do it one day hands together and inhale remember that yoga is an inner journey every time you feel new muscles new burning sensations in the body these sensations are an invitation to dive down into a state of imperturbable peace to a place where you know that all is good and whole and you’re complete and worthy exactly as you are never judge yourself by how many times you fall but instead every time you fall off center Teeter off to the side smile forgive yourself pick yourself back up and try it again with the full faith that one day you will succeed thank you so much for letting me be your guide into the inner tradition of yoga remember to tune in tomorrow to continue your practice this month namaste Video source: https://www.youtube.com/watch?v=YU-p5MdS6_E
