Gretchen Horinger from Do Good Yoga | Work In Yoga | July 5

Gretchen Horinger from Do Good Yoga | Work In Yoga | July 5



– Welcome to our working yoga session.
Oh, there’s some more, okay.
Here’s our staff and crew.
We got lots of people,
from when we used to only have two.
So, we are changing our perspective today,
and today’s Win It Wednesday, as well.
We’re using our Sun products, right,
this Win It Wednesday?
All of our Sun products, so check us out
in a little bit.
And we also have Gretchen.
(laughs)
She’s here with us today
to bring her magic.
She works at Do Good
Yoga, as well as I do,
and Alexandra over there does too.
She subs there.
So anyways, here we go.
– Hi guys, thanks for being here.
So like Heather said, we’re talking about
shifting our perspective.
And I think sometimes
it can seem a little bit
easier said than done, right?
And so, one of the most powerful decisions
that you can make is to
choose to be in a good mood.
And again, sometimes that just sounds,
oh well that sounds easy,
that sound like something
simple to do, but how.
How do we actually put that into practice.
And one of the first steps is awareness.
So being able to notice
when you’re slipping
into that danger zone of doubt and despair
and all those thoughts that
start to build in your mind.
Having a little red flag that goes up,
being able to find your
breath and then to choose,
do I want to stay in this
kind of shitty space,
or do I want to shift out of it,
so choosing to shift.
And so our yoga practices
or any other thing
that makes you feel good
is a great way to bring about that shift.
So today, since we’re all
here to practice yoga,
we’ll use that as our
way to make shift happen.
So let’s come down into
child’s pose to start.
Knees out wide, at the edges of your mat,
seat sinking back to find your heels,
arms outstretched long,
just nestling your ribs
down between your thighs
so that your forehead can find the floor.
And closing your eyes,
so that your awareness,
your focus turns in.
There will always be
distractions around us.
There will always be things that add
a little bit of stress to our lives,
and that can pull us down.
But our job is to stay aware,
to notice when you start to feel the pull
of doubt, of worry,
and then instead to choose positivity.
To choose to find our breath.
To choose affirming thoughts,
reminding us of our strength,
our innate state of calm,
perseverance, resilience.
Knowing everything that we need
to get through whatever life presents,
is right within ourselves.
One more breath in,
starting to inch the
fingertips long towards
the top of the mat.
And feeling the sides
of the waist lengthen.
And then actively linking
together breath and movement,
attention and action, grip
your fingertips into the mat,
pull yourself forward to all fours,
stacking the shoulders over the wrists,
knees right under the hips.
As you breathe, lift your
head and the tailbone,
let your belly sway down towards
the mat, collarbone’s open.
Exhale chin to your chest, round the spine
pull the pit of the belly up and in.
Inhale, lift the crown of the head,
open the collarbones,
firm the triceps around
the upper arm bones.
Exhale, chin to chest,
round spine scooping
to lift the belly up.
And one more time like this,
breathe in, lift the head, drop the belly
and exhale, round the
spine, push the mat away.
Breathe in, come back
to your neutral spine.
And then extend the right
leg long behind you,
right foot flexed, so
toes are pulling back
towards the chin and that
right heel is active,
like you’re pressing into
something behind you.
Navel draws to spine, hips stay level,
and then take the left hand
out to the front of the room,
so spinal balance.
Each breath in brings
a little bit more lift,
and a little bit more lightness.
Each breath out, the core stabilizes,
and you the strength in your steadiness.
One more breath in.
And then exhale drop the left hand down,
right toes over to the
left edge of your mat,
over toward your neighbor.
Gaze over your left shoulder
to find the right heel.
So a side body stretch.
So right toes, like Simon Says,
right toes left, to the
left side of the room,
press into the ball of the foot,
gaze over the left shoulder.
Keep pulling your chest forward,
so you’re feeling some space
in between your right rib,
right ribs and right hip.
And lift the leg back up,
bringing ankle, knee and hip
all in a line behind you.
And then exhale, bend the
elbows, straight back,
dipping the chest and the chin to the mat,
so a little mini
Chaturanga, right toes high.
Breath in, press the ground away,
and then release the right
foot to meet the left.
Rock side to side, reset your base,
you can even press the ribs left to right,
just moving the spine.
And then when you’re ready,
reset, left leg goes long behind you.
Hip bones even with one another.
Gaze down the tip of the nose,
so the back of the neck is long.
And then right arm
reaches out in opposition,
as if you’re reaching out
to shake someone’s hand.
Thumb up, pinky down.
Awesome, and then even you reach,
draw the upper arm bone,
plug it back into those shoulder sockets,
So the shoulders are
moving away from the ears.
Take a breath in, lift up, reach,
and then exhale, right hand comes down.
Left toes drop all the
way over to the right side
of the mat, gaze falls
over the right shoulder,
find that heel.
Breathe into your left side body.
So finding the breath,
filling up, emptying out.
Breathe and lift the leg back up,
bring it to center.
Even with the hips, the
elbows straight back,
so elbows hover and dip the chest down,
and then breathe and
press your way back up.
Drop the left knee, curl the toes under
lift the seat to the
sky, downward facing dog.
So hips are shoulder distance in width,
feet are hip distance.
Scooping the tail bone up and back,
letting the chest melt
back towards the thighs.
And then breathe and rock
forward to a high plank,
shoulders over the wrists.
So work out the spacing,
keeping your hands and
your feet where they are,
take the tail bone up and back
again, downward facing dog.
So just walking with the breath,
inhale come forward high plank,
Exhale, seat high, downward facing.
Make this one last time,
breathe in, come forward,
high plank and hold it right here.
Take a breath and lengthen,
press back through the heels.
As you exhale, dip the
right knee towards the mat.
Dip it down, let it hover,
pressing through the left heel,
so you’re getting a little
stretch through the left calf.
And then breathe in,
right leg straightens,
and exhale left knee bends.
Just hovering right over
the mat not touching,
and then breathe and straighten.
And exhale, drop two knees,
bend the elbows straight
back, chest and chin.
Breathe and slide forward along the belly,
peel the fronts of the ribs up.
Elbows hug into the body, cobra,
and then exhale, press it
back downward facing dog.
Seat high.
Take a full breath in and deep breath out.
So when you’re ready,
breathe and rise on up
to your tip toes.
Bend the knees, look forward,
walk or maybe a little hop
to the top of your mat.
Drop and half way lift,
hands to your chins,
collarbones fold apart as
the heart moves forward.
And then exhale fold
down and into your legs.
Breath in, rise all the way up to stand,
sweeping the arms out wide and high,
like you’re gathering
everything good around you.
And then pulling it down into your heart,
hands meet right at the
center of your chest.
Feel your feet, root in,
breathe and reach up and over,
hands again stretching long
to the side of the waist,
let the feet move down into the mat.
And then exhale, forward
fold, emptying everything out.
Breath in and halfway lift.
To exhale, fingertips find the mat,
left foot steps back,
drop the knee down.
Drop the knee, and then
inhale sweep your arms
to the sky, crane pose.
So, checking out your alignment.
We always want to stack the joints,
so right ankle under right knee,
not behind or in front of,
but right in there.
Take a breath and reach the arms up,
exhale, let the shoulders
drop away from the ears.
Take one more breath in,
and then exhale, hands
come down to the mat,
step back, downward
facing dog, hips are high.
We’re talking about
shifting our perspective,
shining bright, choosing positivity,
radiating that out from within.
So we’re going to fire up our core a bit.
Breath in, right leg goes to the sky.
And bend and open the hips,
so bend the right knee,
let the right heel fall
in toward the left sit bone.
And then breathe and straighten the leg.
To exhale, bring your knee into your nose,
pull it in,
rounding the spine.
Inhale leg goes high,
exhale knee in to your nose,
scooping up the pit of your
belly, rounding your spine.
Inhale, leg goes high,
and last time, exhale pull it in.
Shift your gaze foreword,
step the feet in between your hands.
Back leg stays long and firm,
collarbones move apart,
head and shoulders lift.
Your base is so strong,
your core’s engaged,
that you can lift your fingertips
off of the mat if you need to.
Awesome.
Take a breath and lengthen.
Drop out, squeeze the
inner thighs together.
One more inhale,
exhale hands come down,
left foot steps up to meet the right.
Breathe in, half way lift,
fold into the legs,
raise all the way on up to standing,
arms to the sky.
And exhale, forward fold right back down.
Drop in, halfway lift,
fingertips to the mat,
right foot steps back, knee down.
Keeping your toes curled
under, press back and through,
arms to the sky, crane pose.
Checking out your
alignment before you rise,
knee over ankle.
Awesome, and allowing
yourself to sink down.
So there’s a passivity,
there’s a surrender to it,
but then active, as you squeeze
the inner thighs together.
Lengthen through the sides of the waist.
Nice, let the heart open,
the head falls back slightly
and then exhale, hands
come down, step back,
downward facing dog.
Hips high, everything heavy and low,
jaw soft, maybe even
shaking the head yes and no.
Choose a positive thought.
When you’re in struggle,
when you’re in a difficult situation,
choose a positive thought.
Left goes limp as you breathe,
and then bend the knee, open the hip,
so left hip stacks over the right.
Right heel keeps reaching for
the earth and then breathe
and straighten the leg,
square off the hips.
Exhale, knee to nose, pull it in.
Inhale leg goes high,
exhale knee to nose.
Rounding, just like when we were doing
cat pose in the beginning.
Inhale, leg high, last one.
Exhale, pull it in as
close as you can get it,
knee to nose, and then look
forward, step your foot there.
Back leg stays long
and active and engaged,
press into the heels,
as your heart pulls forward.
So there’s a lengthening
from the crown of your head
away from your back heel.
Hover your fingertips off of the ground.
Big breathe in, and then exhale,
fingertips come down to the mat,
right foot steps to meet the left.
Breathe in, a long spine, halfway lift,
fold into your legs,
taking that fire, heels together,
bend the knees, drop the
seat, chair pose, Utkatasana.
It’s an intense asana,
so seat drops, arms sweep to the sky,
engage the belly, and as you reach,
keep the shoulder’s soft.
There’s no tension or tightness
around the neck or the jaw.
So again, these practices
helps to stimulate
what we encounter in life.
There always will be challenging
poses, challenging people,
challenging situations,
but in the midst of it,
can we choose a positive perspective
or an action that helps
get us closer to that.
Take one more breath in.
And then exhale forward fold.
Right, just the thought that it will end,
that’s positive.
Take a breath in, halfway lift,
fingertips to the mat,
left foot steps back,
knee down, just one breath
into your crane pose,
Arms sweep high,
then exhale, downward facing dog.
Hands to the mat, step back.
So breath in, right toes lift,
exhale bend the knee.
Breathe and straighten the legs,
square it off,
then just pull in tight,
knee to your nose,
really good and tight,
pull it in as close as you can get it,
and then step it through.
So your base again, strong
and steady, back leg active,
fingertips floating,
so now you can rise straight
up into crescent warrior.
Feet, shoulders stacked over the hips.
Use that little lift of the low belly,
so instead of the hip bones collapsing
into the right thigh crease,
you feel it lifting, core engages.
Nice, take one more breath in,
and then find a little
buoyancy in your stance, right?
Like you’ve got a little spring,
you’re spring loaded.
Hands to your heart,
left knee into your chest.
Step on up, nice.
Take a breath and point your left toes.
And flex.
Point, flex.
One more time, point
and then flex.
With that heel active,
drive it to the front
of the room.
Reach it out,
take the hands to the sky,
hold it steady.
Breath in, maybe rise up
just a little bit more.
– [Heather] Maybe you smile.
(laughing)
– And then exhale, release.
Shake it out.
– [Heather] Everyone’s like this.
(laughs)
– Serious yoga.
Yoga’s so stressful.
What?
No it’s not.
Alright, reset, hit the reset button.
Take a breath in,
open your mouth, let it out.
(sighing)
Big toes together at the top of the mat,
bend the knees, drop the seat, chair pose,
Utkatasana, sit down into it.
Take a breath in,
breath out.
One more to the left,
and then exhale forward fold.
See, it’s over.
Nothing lasts forever.
Take a breath in, halfway lift,
fingertips to the mat,
foot steps back, knee down.
Breath in, arms to the sky, crane pose,
just one breath and reach up.
Exhale, hands down, step
back, downward facing dog.
Drop in, left toes lift,
bend the knee, open the hip,
straighten it back out.
Pull the knee into your nose,
press out all your breath,
from the bottom of that exhale
and then look forward, step.
Alright set up your
base, strong steady feet,
thighs hugging together, fingertips light,
rise all the way on up, warrior.
Nice variation with crescent,
anytime you feel you need
a little bit extra support,
you can always drop the back
knee back down to the mat.
Pull breath in, and
exhale bring your hands
to your heart.
Find that spring loaded action,
back knees bent, you can
push off of the right ball
of the foot, step on up knee to chest.
Point, flex.
Point, flex.
One more time point and then flex.
With that heel active, drive
it to the front of the room.
Right quads hug to the
thigh bones to keep going,
quads on the left leg hug
to keep that thigh back.
Breathe in, take your arms to the sky,
come up on to your tip
toes, wobble with it,
it’s okay if you fall.
And then wind down.
Nice, hands to your side.
Big toes together to touch, breathe
and arms up and overhead.
And exhale, forward fold,
hips back, heart forward, head drops,
just breathe in, halfway lift,
then plant the hands.
Step back, downward facing dog.
One full breath in, open
your mouth, let it out.
And slowly drop your knees to the mat,
swing your feet around so
you can come to seated.
Grab a hold of both of your knees,
sit up nice and tall.
Kind of just knead back a little bit,
so without collapsing the lower back,
just sit back and feel that support, yep.
Now at anytime you feel the
lower back starts to collapse,
just give yourself a hand.
Put your hands down behind you,
keep the spine lifted.
Hand here, feet low,
ankles in line with the knees.
Or all out, welcome the shaking.
Take a breath in, right leg goes out,
pull it up and then left leg out, in.
– [Heather] No hands.
– Two together, lower,
then turn the palms down
and we’ve got five, four,
pump it,
three,
two
and one, hug the knees
back up into the chest,
feet down, take a breath in,
sit up nice and tall.
Open the mouth, stick out the tongue.
(lion’s breath)
Now back into it,
right onto your little tripod of support.
Arms open or behind you,
rock it up one more time,
right leg goes out and in.
Left and in,
lower it down,
palms down for five,
four, three,
two,
two,
two,
and one.
Hug the knees into your chest
rock your spine back down to the mat.
Hug the knees in to your chest,
just let your spine settle.
And then bring your feet down,
walk your knees as close to
your seat as you can get ’em,
hip distance, and just one bridge pose
after that contraction to the abs.
Now lifting the hips up towards the sky,
hip bones high, tail bone scoops forward.
The head and the shoulders
moving towards the earth,
and then breath just cycling
through the whole front body.
And then roll the spine to the neck,
let the knees sway side to side,
nice little neutralizing
motion for the spine.
And then bring it back to center.
Hug your knees in.
Do we do shavasana at Working Yoga?
Oh yes of course, okay perfect.
So when you’re ready,
let the legs extend to
the top edges of your mat.
Let them fall open,
and let the arms rest heavy at your side,
as the eyelids lay closed over the eyes.
Take a nice big breath
in through the nose,
open the mouth, let it all empty out.
Deep breaths.
(gentle guitar music)
♫ Feel I’m on the verge
of some great truth
♫ Where I’m finally in my place
♫ But I’m fumbling still for proof
♫ And it’s cluttering my space
♫ Casting shadows on my face
♫ Though I have the
strength to move a hill
♫ I can hardly leave my room
♫ So I sit perfectly still
♫ And I’ll listen for a tune
♫ While my mind is on the moon
♫ And if I stumble, and if I stall
♫ And if I slip now, and if I should fall
♫ And if I can’t be all that I could be
♫ Will you?
♫ Will you wait for me?
♫ ‘Cause everywhere I seem to be
Still allowing it to fill you back up,
to wake you back up,
to open you back up,
to the power that you have to choose,
a positive thought, a positive action.
No matter how small it may seem,
it matters.
Start to let movement work its way
back into the fingers, the toes.
Roll off the right or the left side.
Hugging in to fetal posture,
signifying our choice,
the opportunity that we have
to begin again and again and again.
We’re never stuck.
Press the ground away,
as you make your way up
to a comfortable seat,
sitz bones rooted, spine
nice and tall and open.
And bring the hands to meet
at the center of your chest,
and we’ll seal our practice
with one round of Om,
filling our bodies and this
space with positive vibrations.
Take a big breath in to prepare.
– [All] Om
Thumb knuckles rise to
your third eye center,
our seat of highest wisdom,
and intuitive knowing.
Let this true seer within guide us
to make a positive choice,
and choose positive action
along our journey at every turn.
Namaste.
– [Students] Namaste
– Great job you guys.
(clapping)
– Great, thanks Gretchen.
– You’re welcome.
– So, do you have anything
you want to tell people,
some events coming up in the studio?
– Yes, so we have this Sunday,
we have a Full Moon Flow.
And that’s at 8:45 on Sunday.
We also have next Thursday,
we have the Downward Spiral
which is a yoga bike and brew event,
in conjunction with Dirty River Bikes
and High Street Hop House.
And Heather will be leading
the flow of that part.
So that’s an awesome event.
And then we also have a partnership,
or a collaboration with
Countryside Conservancy coming up.
It’s the third Wednesday of every month
and we talk about,
well it’s called the
Mindfulness Matters series.
And we’re talking about yogic principles,
food and life choices,
and how that affects
our overall community.
So there’s a yoga portion of it,
and then discussion.
– And is that at Do Good?
– It’s at Do good.
– So Do Good is located
at Northside Market
over by Luigi’s and the new courtyard.
And so Dirty River
Bikes is over there too.
– And NOTO North.
– And NOTO North.
So come and check us out over that way.
Trina will be back in a couple of weeks.
She logged online today from
Boulder I believe she’s in.
– Hi Trina.
– So hi Trina.
So check out our Win it Wednesdays.
It will be on for all of our Sun products.
And join us next week for Work In.
Toodle-loo.
– See ya.
(laughs)
– [Heather] Finished.


Gretchen Horinger from Do Good Yoga | Work In Yoga | July 5


All credits go to Trina Felber