60 Min Power Yoga EDGE l Test Your Limits & Strength

60-minute Power Yoga practice by Travis Eliot focusing on strength, breath, and pushing your limits for growth.

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Key Takeaways

Breath is the ultimate companion and tool for managing intensity during practice.
Pushing to your edge is essential for growth in yoga and life.
Physical strength is paired with mental strength for a balanced practice.
Consistent daily practice builds endurance, control, and mindfulness.
Proper alignment and breath awareness prevent injury and deepen the experience.

What the video covers

A 60-minute Power Yoga session designed to challenge physical and mental limits.
Emphasis on breath control techniques like Kapalabhati and empowered breathing.
Incorporates strength-building poses including plank variations, chaturanga, cobra, and downward dog.
Focus on mindfulness and returning to breath as a tool for managing intensity and mental distractions.
Includes warm-up sequences such as wrist circles and breath work to prepare the body.
Encourages embracing challenges as a path to growth and self-mastery.
Guided transitions through standing and floor postures with attention to alignment and breath.
Highlights the importance of mental strength alongside physical strength.
Progresses through dynamic flows and holds to build endurance and control.
Concludes with advanced poses like plow pose, emphasizing safety and modifications.

Chapters

What is the main focus of this Power Yoga session?

The session focuses on pushing your physical and mental limits through breath control, strength-building poses, and mindfulness to promote growth.

How is breathwork incorporated into the practice?

Breathwork includes Kapalabhati skull shining and empowered breathing techniques that energize the body and help maintain focus throughout the practice.

Is this practice suitable for beginners?

While the practice is challenging and designed to push limits, beginners can modify poses and focus on breath awareness, gradually building strength and endurance.

Full Transcript — Download SRT & Markdown

Speaker A

Welcome to Power Yoga The Edge. This 60-minute practice is from our new program Yoga 60 for 60, now streaming on Inner Dimension Yoga. Sixty minutes a day for 60 days. So in this practice, be prepared to go to your edge because that's where your growth lies, and this is how we deepen our practice. All right, let's get started. I'll see you on the mat.

Speaker A

All right. Welcome to Power Yoga The Edge. Laozi said, "One who conquers others is strong, but one who conquers himself is mighty." In this class, let's get mighty. Start off in a kneeling position here on the block with a little bit of breath work to charge up the system to give us the life force that we need to persevere.

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So take the arms up overhead, palms forward, fingers spread as we set up for skull shining with the arm pump. Take an inhale. Spread the fingers wide. And then as you exhale, curl the hands into a fist. And then snap the elbows to the ribs as you breathe out forcefully through the nose. Inhale up and then exhale out the nose. And then go ahead and continue on your own, finding your own rhythm.

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So you want to focus on exhalations. Don't worry about the inhales. Kapalabhati skull shine is a natural reflex.

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And then find the speed and the tempo that works for you. You can start to speed it up if you feel ready to explore pulling that lever.

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And then you can also do it with more strength and more force. But in the beginning, it's often nice to start gentle and slow until you kind of get the hang of it. Last five, four, three, two, one. Arms up overhead and spread the fingers. Inhale and then hands on top of knees and thighs as you exhale. Now we'll move into empowered breathing.

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So for this one, big inhales through the nose and then big exhales out the mouth.

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So let's go ahead and begin. Huge deep inhale through the nose and out the mouth. Exhale. Relax. Let it go.

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Continue here on your own. Take one last big inhale through the nose and then out the mouth. Exhale. Let it all go. Empty the lungs completely out. And then hold the breath out for the count of 10, 9, 8, 7, 6, 5, 4, 3, 2, one. Big inhale through the nose. Flood the lungs with maximum breath. Hold there at the top. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Out the mouth. Exhale. Let it go.

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With the eyes closed, just take a moment. Take a moment to feel the aftereffects of what you just did.

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Beautiful. From here, go ahead and open up the eyes. Bring the hands together. Interlace all the fingers in front of your chest.

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And then wrist circles. Just begin to circle those hands and those wrists around as we start to limber up the wrists and the forearms, preparing them for everything that we're about to do.

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And you know, in the Edge class, we're really going to challenge that edge because that's where the growth lies. So, you have to have that mentality of embracing the challenge, being ready for the adversity.

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Good. From here, tabletop pose, all fours position. And then go ahead and step back to plank pose, upper pushup position.

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And then from your plank pose, bring your right hand to your left shoulder. Hold there for a couple of breaths as you root down through that left hand, activating left tricep, left deltoid, left pectoral, and also your abdominals.

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Beautiful. Switch sides. Right hand down. Left hand up to right shoulder. Hold there as you feel firm and strong and rooted through that right hand.

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Right arm. Awesome. Left hand comes down. Right hand, left shoulder. Inhale. Tap. Exhale. Place it down. Inhale.

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Other side. Tap. Exhale. Set it down. One more round. Inhale. Right hand up. Exhale. Set it down. Inhale up. And exhale down. Beautiful. Now shift the weight forward. Take an inhale. Upper pushup. Lower halfway. Chaturanga. Hold there. One inhale. Chaturanga.

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And then now lower to your belly. On the exhale, release the tops of the feet. So you feel the power and the pause, the pause of the chaturanga. As you build strength and flirt with that edge. Baby cobra. On the inhale, chest up. And then

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exhale. Lower down. Slow. Inhale up. Cobra two. Exhale. Lower down. One more time. Inhale. Cobra number three. And then down dog. On the exhale.

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Tuck the toes. Lift the hips. Drop the head. And come back to the continuity and the consistency of the breath, which is the ultimate companion.

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When in doubt through this practice, you're moving through something very, very fierce and strong, come back to your breath.

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You're moving through something that feels more manageable, maybe even sweet or blissful, come back to your breath.

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Your mind starts thinking about errands that you have to run later today. Come back to your breath. Your breath is there to support you each and every moment. With those hands pressing firm into the mat, take a good, big inhale,

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stretch back. And then on the exhale, walk your feet all the way forward to the top of the mat. Spreading the feet out about the width of the shoulders.

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And then flat back. On the inhale, spine out. Forward fold. Exhale. Let it go. From here, inhale, rise and fly both arms all the way up. Steeple. So index is straight up. And then as you exhale, lift your heels off the ground,

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challenging your balance. From here, lower the heels slowly down with control as you inhale.

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And then side bend over to the right side as you exhale. Inhale back up to neutral. And then exhale, side bend over to the left.

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Inhale, come back up to center. And then bring your hands around to your lower back like a standing camel. So fingers straight up. Take a big inhale. Gently lean back and look up. Backward bend.

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And then on the exhale, fold all the way over and down. Good. Flat back. On the inhale, spine elongates out. Step back to plank. Upper pushup. Pause there. Right hand to left shoulder. As you inhale, bring the right

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hand out to the right. On the exhale, set it down. Chaturanga. Inhale. Wide stance.

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And then come all the way back up. All right, I'm going to have to jump in here and show you how it's done, I guess. Left hand, right shoulder.

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Inhale. And then left hand out to the left. Exhale. There you go. Now, chaturanga. Inhale. And then push up.

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Exhale. Left hand back underneath left shoulder. Take a good, big inhale. Shift the weight forward and then chaturanga.

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Hold there. As you inhale, pause. Lower down. Slow exhale. Nice cobra on the inhale. Chest up. Elbows in. Backward bend. And then down dog on the exhale. Breath in the flow. Mind in the zone.

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As we continue to dance and flirt with that edge, inner hands strong, face soft. Take a big inhale, stretch back down dog. And then on the exhale, walk the feet all the way forward as we find a little

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rhythm. Inhale, flat back. Moving with the rhythm of breath. Forward fold. Exhale, let it go. Big inhale, rise, both arms up. Steeple mudra. Lift the heels off the ground as you exhale.

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Heels down on the inhale and then side bend to the right. Exhale. Inhale back to middle and then side bend left. Exhale.

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Inhale back to neutral. Hands around to the lower back. Standing camel. Take a big inhale. Draw the sternum up. Look up. Lean back. And then fold all the way over and down on that out breath. And then flat back on the inhale. Step back

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to plank on the exhale. Right hand, left shoulder. Inhale. Right hand out to the right. Exhale.

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Chaturanga. Inhale. Push up. Plank. Right hand under right shoulder. Exhale. Left hand. Right shoulder tap. Inhale.

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Bring it out to the left. Exhale. Chaturanga. Inhale. Push up. Plank. On the exhale. Take a good, big inhale there.

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Lower down. Exhale. Pause. Chaturanga for the inhale. Lower down. Slow exhale. Inhale. Chest up. And then downward-facing dog on the exhale.

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So being able to hold that chaturanga is the very first step to levitation practice, to being able to control your body weight and to manage and to be able to master that. Let's float through one more round of these. Inhale, stretch

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back down dog. Exhale, walk both feet all the way forward and through. Flat back on the inhale.

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Forward fold. Exhale. Inhale. Rise. Steeple. Lift the heels. Exhale. He

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Bring it out to the left. Exhale. Chaturanga. Inhale. Push up. Plank. On the exhale. Take a good by inhale there.

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Lower down. Exhale. Pause. Chaturanga for the inhale. Lower down. Slow exhale. Inhale. Chest up. And then downward-facing dog on the exhale.

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So being able to hold that chaturanga is the very first step to levitation practice. to being able to control your body weight and to manage and to be able to master that. Let's float through one more round of these. Inhale, stretch

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back down dog. Exhale, walk both feet all the way forward and through. Flat back on the inhale.

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Forward fold. Exhale. Inhale. Rise. Steeple. Lift the heels. Exhale. Heels down. Inhale. Side bend right side. Exhale.

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Inhale up to middle. And then exhale. Lean to the left. Beautiful. Inhale back to middle. And then hands around to the lower back. Get set. Inhale. Chest up. And then exhale.

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Fold over and down. Flat back. Inhale. Creating length for the midline of that torso. Step back to plank. Hold there. Right hand, left shoulder. Inhale out to the right.

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Exhale. Jadaranga. Inhale. Push up. Exhale. Right hand comes back in. Left hand, right shoulder. Inhale out to the left. Exhale. Inhale. Chaturanga.

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Exhale. Come back up. Left hand in. Take an inhale to set. Exhale. Lower halfway.

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Levitate. Inhale down slow exhale. Nice cobra. Inhale like your body surfing with breath. And then down dog. Exhale.

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Hips high as can be. And guess what? Those are history. Those are gone. Good. Now from down dog, shift forward to plank pose. Upper push-up position.

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Drop your forearms and your elbows down onto the ground for a forearm plank. Bring the hands together, interlacing those fingers. And then from here, keeping your left forearm down onto the ground, extend your right arm straight out in front of you. Just reach it

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forward and out. And reach it for five, four, 3, two, one. Now right elbow comes down.

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other side. Take that left arm, extend that forward and out. And look at these guys. They're kind of shaking and quivering probably just like you at home. Keep reaching. Last five, four, 3, two, one. Left form back onto the mat.

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Beautiful. Now go ahead and climb all the way up onto your hands. Upper push-up plank. Three yogi style push-ups. Inhale, lower halfway. Exhale, press up. One. Inhale down. Exhale up.

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Two. Inhale. One more. Exhale. Rise. Hard core. Hold there. Take a good by inhale plank. Lower halfway. Pause on the exhale. Keep pausing for the inhale.

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Lower. Slow. Exhale. Oh my goodness. Cobra on the inhale. Chest up. And then downward-facing dog. Exhale. And we're just getting started.

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So much more edge to explore. Hope none of you fall off the cliff. From here, take a big inhale, stretch back, downward-facing dog, and then exhale, walk or lightly jump both feet all the way through. Feet together, flat

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back on the inhale, forward fold. Exhale, bend the knees, squat back, chair pose. Let's take those arms and lift those all the way up to the sky.

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Awesome. Now, leaning into your right foot, right leg, go ahead and lift your left leg off the ground. So, you challenged some upper body strength earlier. Now, we challenge the lower body strength. We want everything to be strong. See if you can take that left

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leg and extend it forward and out in front of you. And when we say we want everything to be strong, not just physical strength, but that that mental strength. Remember, the one who conquers others is strong, but the one who

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conquers themselves is mighty. Take one last inhale and mightily lift that left leg up a little more. And then airplane glide the left leg back. Spread the arms wide as can be. Take a big inhale to get light and get free. And then both hands

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down to the ground. Left leg stays up wherever you want it to be. So where you want it to be is somewhere between overwhelming and underwhelming.

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It's the perfect spot for you and it's relative to you. See if you can find that place.

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And then breathe into it and let the pose do what it's supposed to do to strengthen, to stretch, to circulate some blood. Take one last inhale. Lift that left leg up a little more. And then drop the left toes all the way to the

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back of your yoga mat. High runner's lunge. And then lean into the left hand.

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Float the right arm all the way up to the sky as you inhale. And then extend the right arm forward and out as you exhale.

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Good. Now right arm back up as you inhale. And then right hand down to the ground as you exhale. Step back to plank. Upper pushup. Bring the feet together. Spin onto the outer edge of the right foot. Lean into the right

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hand. Float the left arm all the way up to the sky. Side plank. Good. Now, can you bring your left leg into a tree variation as you rest the sole of your left foot high up to your inner right

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thigh? And then, can you reach the left arm forward? And can you allow the left elbow to bend almost like a weeping willow tree branch? And then can you take your left hip and lift it high as can be so you activate and tone the

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right obliques. Good. Now left arm back up above as you inhale. Left hand to the floor. Back to plank pose as you exhale. One inhale there in plank. Chaturanga. Pause.

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Inhale. Hold and hover. Exhale. Lower. Slow. Inhale. Cobra flow. shoulders roll. Exhale back. Downward-facing dog.

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Take an inhale. Stretch back. Digging into those paws. Exhale. Walk or lightly spring to the top of your mat.

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Flat back. On the inhale, heart out. Forward fold. Exhale. Bend the knees and squat. Chair pose. Ut katacana.

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Utanskrit means fierce. So when you feel the fierceness and you feel the ferocity, that's exactly what you're supposed to be feeling. From here, lean into that left foot, left leg, and lift that right leg off the ground. Good. Feel heavy in

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the left heel. Feel active in your left glute as you now extend your right leg straight out in front of you. Good. And then you have two directions that are happening in the lower body. Left leg, left eye descends down. Right thigh

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ascends up. One last inhale. Lift it up and flirt with that edge. Warrior 3.

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Airplane glide all the way back. Good. And so seamlessly. One inhale to soar to fly. And then exhale. Both hands to the ground. Right leg stays high. Crawl those hands in towards your left foot, left leg. And all I got to do is breathe

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into what comes up. Because whatever comes up is temporary. It's fleeting. It's what the Buddha called a niche. It's impermanent.

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So this too shall pass. One last inhale. Lift that right leg up. This pose has passed. Right toes all the way to the back of your yoga mat. High runner's lunge. Lean it to the right hand and then cruise the left arm to the sky like

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you're moving through liquid. Inhale. and then extend it forward like you're reaching to eternity on the exhale. Left arm back up on the inhale. Left hand to the floor. Step the left foot back.

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Pause. Exhale. Feet together side by side. Spin onto the outer blade of that left foot. Lean into that strong left arm. And then reach that right arm up high as can be. Good. And then when you're ready, bring that right leg to

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that tree variation. side plank high up to that inner thigh and then extend that right arm forward. But then let the elbow bend so the hand kind of hangs down. You relax to that arm and then you get that deep stretch across your whole

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right lat muscle in addition to your waist. Breathe. Awesome. Right arm back up. Inhale.

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Right hand to the ground on the exhale. Step back to plank. Inhale there, chaturanga. Exhale. Pause for the inhale. Lower slow. Exhale.

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Inhale. Chest up as you drink that air deep. Exhale. Back to downward-facing dog. I love my yoga so much today. Woo.

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Practicing yoga is a little bit like going on a really hot date with yourself.

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It gets sweaty. It gets sensuous. And it gets so so sweet. Let's continue this hot date, shall we? Inhale. Stretch back. Down dog. Exhale. Walk or lightly jump both feet all the way through.

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Flat back. Inhale. Forward fold. Exhale. Bend the knees. Squat back. Chair pose. This time in chair pose. Let's come back to the skull shining breath that we started with. So, start to pump that air out the nose with that rhythm, with that

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force. You can keep the arms up. Yeah, there you go. And just pump that air.

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Beautiful. So, you're finding your rhythm, you're finding the intensity, and you start to feel the sparks flying because you're inducing sparks of chemicals within the body. In fact, the greatest pharmacy that ever existed is the pharmacy that exists inside of you.

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Keep pumping. Last five, four, 3, two, one. Big inhale there. Sweep back out the mouth. Exhale. Chair inhale through the nose. Forward fold. Let it go. Flat back. Inhale. As we get yoga stone, step or jump back. Lower down in that power

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flow. Inhale. Cobra or up dog you choose. Exhale. Down dog. Now lift the right leg up. Inhale. Right knee. Right tricep. Hold. Exhale. Chataranga.

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Inhale. Lower. Push up. Exhale. Extend the right leg back. Inhale. Right foot top of the mat. Exhale on back toes.

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Crescent pose. Rise. And then steeple mudra. Indexes straight up to the sky. Nice. You guys find your balance.

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It's steady. Take another inhale. Reach up a little higher. And then side bend over to the right on the exhale.

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Come back up to center on the inhale. And then prana mudra on the exhale. Feel yourself opening up. Inhale. Arms back up overhead. Steeple and then side bend over to the left. Inhale. till you get strong and supple. Reach up, maybe lean

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back and then venasa lower all the way down towards that yoga mat. Inhale, chest high, collar bones wide. Exhale, downward-facing dog. Other side. Left leg up. Inhale, left knee, left arm.

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Exhale, hold chaturanga. Inhale, lower, push up. Exhale. Inhale. Extend the left leg back. Left foot flows top of the mat. And when you're ready, rise up.

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Crescent with the steeple hands. Get rooted firmly down below. Get light high above high. Take a big inhale there. And then lean to the left side easy.

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Inhale back up to center. And then spread those arms out. Pranam mudra. Shoulder blades in. Inhale. Arms back up. Steeple. Side. Bend over to the other side. Lean. Inhale. Come up. Maybe open the palms a little wide. And then

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venasa. Maybe lower down with a steady mind. Inhale. Cobra. Maybe sensuous for my spine. Exhale. You got it.

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Downward-facing dog. And now we pick up the pace. Whether you like it or not, it's time to bring a little velocity into the mix. And the second warm-up series is a little bit like taking your medicine. It's bitter

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going down, but it alleviates the symptoms. So, with no further ado, let's continue to flow through this sweet yoga edge groove. Inhale, stretch back down dog. Exhale, walk or jump both feet through. Flat back. Inhale forward fold.

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Exhale squat chair pose. Inhale up. Skull shine. Pump that air out the nose. And especially if you're practicing first thing in the morning like we are.

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This kind of breathing is the perfect time to be doing this in the morning to help wake the system up to give it that positive jolt as you expel all the stagnant air. You think about it like we

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we sleep in a room at night. We're in this box all night circulating the same air. We want to wake up in the morning and we want to get new air circulating through the system. Keep pumping. Last five, four, 3, two, one. Big inhale

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there. Out the mouth. Sweep back. Exhale. Inhale. Back to chair. Forward fold. Let it go. Flat back. Inhale. Suck it deep and low. Step or jump back.

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Lower down. Dynamic flow. Inhale. Sweet cobra up dog. Exhale. Down dog. Here we go. Right leg up. Inhale. Right knee right tricep. Exhale. Chaturanga.

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Inhale. Push up. Exhale. Pull it back. Inhale. Flow it deep. Exhale. Inhale. Crescent. Steeple mudra. Lean to the right side. Exhale. Inhale back to middle. Pranam mudra. Arms out wide.

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Inhale back to steeple and then lean to the left side. Inhale crescent up the middle. Venasa lower all the way down towards the floor. Inhale in the flow and in the zone. Exhale down dog pose.

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Left leg up. Inhale left knee left arm. Exhale inhale chaturanga. Exhale push up. Inhale, press back. Exhale, stick it top of the mat. Inhale, lift to the sky.

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Steeple, lean to the left side. Easy. Inhale, back to center. Pranam mudra. Open that heart. Inhale, back to steeple. Now lean over to the right.

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Inhale, crescent. Spread hands. Venasa all the way down with focus and concentration. Inhale. We call it darana. Exhale down dog. Inhale press back. Exhale walk or fly top of the mat. Inhale flat back.

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Exhale forward fold squat. Inhale find the ferocity. Kapalabati out the nose. Pump some air.

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Wake up this system. Wake up this brain. Wake up this mind. And while you're at it, how about we awaken this life? Keep pumping it. Strong as can be. Out. Out.

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Out. Out. Last. Five. Four. 3. Two. One. Big inhale through the nose. Out the mouth. Let it go. Nice inhale. Chair.

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Forward fold. Relax. Flat back. Inhale. Pull it deep. Step or jump back. Lower with pure strength.

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Inhale. Bend the spine with pure pliability. Exhale. Down dog. Right leg up. Inhale. Right knee. Right arm. Exhale. Inhale.

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Chaturanga. Exhale. Push up. Inhale. Pierce it back. Exhale. Top of the mat. Inhale. Come up. Crescent steeple. Lean to the right side. Inhale. Back to middle. Exhale. Prana mudra wide. Inhale back to steeple. Lean left side. Inhale.

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Crescent. Now hold there. Coming back to the breath. Good you guys. Now with your hands spread out about shoulder width.

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From here keep that left arm up but bring the right arm down by your side.

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Good. Now, keeping that, start to lean forward as you inhale and then warrior 3 as you exhale. So, left arm forward, right arm back for the moment.

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Good. Now, switch the arms. Inhale, right arm forward, left arm back. Inhale, switch the arms. Exhale.

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Two more rounds. Inhale, switch. Exhale, switch. One more round. Inhale, switch. Exhale, switch. Now hold there. Come back to left toes on the ground behind you. One arm arching crescent. Your right hand that's down is going to come

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to the back of that left leg. Your left arm's going to pull up. And once you pull up, then you're going to start to lean back to your own degree, never forcing it because you never want to flirt with the edge with force and

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aggression. Remember, it's sensuous. It's sweet. So, never underestimate the power of gentleness. Now, from here, back to crescent. On the inhale, reach those arms up. And then warrior two.

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Back foot flat, left arm behind, right arm straight out in front. And I hope you guys are enjoying this little detour.

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Cooked it up just especially for you, you know. Now from here you're going to straighten that right knee, right leg.

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Turn the right foot in parallel to the left foot. Flick the heels in towards each other. Bend the knee. Squat down for stance.

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Now bring the hands behind your head, your neck there. Elbows flare out wide. Now from here, left elbow, left knee as you inhale. And then back up to middle.

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Exhale. Inhale over to the right. and exhale back to middle. Inhale left, exhale middle. Inhale right, exhale middle. Two more rounds. Inhale strong lower body. Exhale toned obliques. Inhale left. Exhale back up.

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Good. Now spread the arms out wide like a tea. Lift the heels off the ground as you inhale. Heels down. Exhale. Two more. Inhale. Pulse the heels up.

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Exhale. Pulse the heels down. One more time. Inhale. Lift. And then exhale up. Squat down a little lower for five, four 3 two two, two, and one. Straighten those legs. Keep those heels out. Sorry about that. Lost my count. Bring the hands

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around behind the lower back. Interlace the fingers. Take your right toes and turn those forward towards the top of the mat.

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Knuckles down. Your left chest is going to stay open. So, what we want to resist is that left chest collapsing down. So, keep that open.

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Start leaning forward. Start bending that right knee as you inhale. And then balance on that right leg as you exhale as you take flight.

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into sea hands variation of half moon arachchandrasana. Charge back through that left leg and equal to that extend out through that chest and then roll that left shoulder open and most importantly remember to breathe. Good. Now from here back to a

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warrior two. Softly step and float back. Now reverse your warrior on an inhale. Cartwheel the hands to the ground. Pause when you touch the ground on an exhale, but pivot onto the left toes. Maybe scoot the right foot just an inch or two

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to the right. Now lean into the left hand and reach the right arm all the way up to the sky. Good. Now from here, come onto your left fingertips.

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Stay breathing. From here, see if you can lift your left hand a couple of inches off the ground. So, you're just balancing. Just balancing on your lower body. No hand support. Keep breathing.

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Good. Now, rise up to a standing tea twist. Lunging in the lower body. So, right arm back, left arm forward. Nice.

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You guys try and get your spine tall and center so you're not leaning forward.

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Nice adjustment. Now take that back hand, place it on that left hamstring. You've been here before. Left arm all the way up and back. Maybe it feels appropriate to take it a little bit deeper, but only if the body feels

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ready. One last big inhale there and then back to the T twist on the exhale.

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Good. Reversing what you did. Bring the left hand down a couple of inches off the ground. Right arm straight up to the sky. Still hovering. Now open up the right chest and then extend the right arm forward and out. Still with the left

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hand off the ground. Left hand off the ground. You can do this. Challenge that edge. Reach that right arm forward.

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Good. Now rise all the way back. One arm arch and crescent. Left arm up. Right hand low. Hands to the ground. On the exhale, step back to plank. Upper pushup. Wasn't that one fun? Feet together, side by side. Spin onto the

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outer blade of the right foot. Stack the left foot on top. Lean into the right hand, left arm to the sky. Good. Now bring the left hand behind your head, your neck. Left elbow up. Lift your left leg up a couple of feet. Take an inhale

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there. Elbow to knee. Exhale curl in. Inhale open. And exhale close. Inhale, open. Exhale, close for three. Two more. Inhale. See if you can touch. Elbow to knee. Exhale.

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There you go. Inhale. Exhale. Now, left arm, left leg up. Inhale. Left hand to the ground. Plank pose. Exhale. Now drop your forearms. Elbows to the ground.

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Forearm plank. Now bring your feet in. Dolphin pose. So, it's like a downward-facing dog, except you have your hips high and your your elbows and forearms low. Now, setting up for dolphin drinks. You're going to lean forward on the inhale beyond the hands

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and take a little sip and drink. Exhale back up to plank press. Awesome. Inhale.

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Exhale. Inhale and exhale. Two more times. Inhale. You got this. Exhale. Embrace the edge. Inhale and exhale. Press. Good. Now, from here, make your way to a down dog as you come onto the hands and the palms. From your

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downward-facing dog, shift forward to plank. Upper pushup on the inhale. Exhale. Lower chaturanga. Exhale.

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Cobra up dog. Inhale. Downward-facing dog. Exhale. Left leg lifts up. Inhale. Left knee, left elbow.

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Exhale. Remember these. Inhale. Chaturanga. Lower. Exhale. Rise up. Inhale. Left leg back. Exhale. Left foot top of the mat. Inhale. Crescent steeple. Indexes up. And then lean to the left side. Inhale up the middle.

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Pranam mudra. Arms wide. Inhale. Back to steeple. Lean to the right side. Inhale. Crescent. Hold there. Spreading the hands out. And this time dropping your left arm down by your side. Right arm stays high. Beautiful. Now start to lean

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forward on an inhale. And then asymmetrical warrior 3. As you exhale, asymmetrical through the arms. Cuz right arm's forward and left arm is back. The outer right hip turns down towards the mat as you spiral up to that inner

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thigh. And then on the inhale, switch the arms. Exhale, switch. Whoosh. Inhale, switch. Whoosh.

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Exhale, switch. Whoosh. One more round. Inhale. Exhale. Good. Hold there. Drop the right toes softly to the back of your yoga mat. Right arm up. Your left hand's going to come to the back of that right leg. Right arm's going to stay up

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independent and the left eye drops low. Pull it high as can go and lean back to your own degree for suppleness through your spine and your torso.

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Good. Now, left arm up to meet the right. Big inhale. Eyes shine. Warrior two. Open to the right side.

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Ah. Straighten that left knee. left leg. Turn the left foot in parallel to the right foot. Flick those heels in towards each other. Horse stance. Bend those knees. Squat down deep. Bring the hands behind the head, behind the neck.

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Side out flow. This time we'll start to the right. So on the inhale, come over and exhale back up. Inhale left. Maybe you touch that thigh. Exhale back up.

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Inhale over. Exhale middle. Inhale left. Exhale up. One more round. Inhale. Exhale. Inhale. Exhale. Good. Spread those arms back out wide like a tea. Lift those heels as you inhale.

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Heels down. Exhale. Inhale. Heels up. Exhale. Heels down. Inhale up. and exhale down. Good. Hold there. Bring the arms up overhead.

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Interlace the fingers. Turn the palms up to the sky. And then squat down a little bit lower for five, four, 3, two, one. Straighten those legs. Kick those heels out. Somebody call the fire department. My legs are on

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fire. Hands to the lower back. Interlace. Turn the left toes forward. Start leaning forward. As you inhale, bend that left knee. And then take flight on the exhale.

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60 minutes is amazing. Amazing how much we can explore, how many shapes we can journey through, how many challenges and edges that we can explore. So much nuance. And each nuance is helping me expand the circle of me.

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The more I grow, the more I give. And the key to living is growing and giving.

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From here, float step the right foot to the back of the mat. Back to warrior two. Reverse that warrior on the inhale.

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Cartwheel the hands. Pause when you touch. On the exhale, come onto those back right toes. High runner's lunge.

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Maybe the left foot a little to the left. Maybe now lean into the right hand and then float the left arm to the sky.

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And you know the transitions are just as important as the poses themselves. So I bring mindfulness into every little movement I do. So it comes from a place deep within.

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From here, come up onto your right fingertips. Stay with that breath. steady and free.

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So you're never holding the breath as you now levitate the right fingertips off the mat.

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Good. Pure lower body strength. Nice. You guys rise up. Standing lunging tea twist. Left arm back. Right arm forward. Spine tall. Left knee bending right above that left heel. Left chest peeling back. And then your back. Left hand to that right hamstring.

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Right arm reaches all the way up and back. One arm arching crescent pose. Good. Then like a wave. Feeling that wave coming to its climax. One last inhale. Find that full expression.

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And then back to the tea twist on the exhale. From here, right arm back down right above the ground. Left arm up to the sky. So hands still off the floor. if possible. If it's not possible, then of

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course you got to modify. But if it is, it's off the ground, open the left chest, and then extend that left arm forward and out. But see if you can roll those left ribs open to the sky. Roll

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those bottom ribs underneath and in. Good. Find the calmness in the chaos. Now rise all the way back up. One arm arching crescent on the inhale. And then cartwheel the hands down to the ground.

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On the exhale, back to plank. Pause there. Upper pushup position. Beautiful. Now from here, drop your right elbow and forearm down. Drop your left forearm elbow down. And then crawl your forearms back by your knees that naturally start to bend. So you crawl

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back. Now crawl forward to the top of the mat. One forearm, one elbow at a time like you're crawling through the mud. No mud, no lotus, right? Come up onto the right hand. Come up onto the left hand. Now

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drop the left elbow down. And then drop the right elbow down. Crawl the elbows back. All the way back by the knees. Get money. Get dirty.

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And then crawl forward. Back forward to the top of the mat. Come up onto the left hand. Come up onto the right hand. Good. Now, drop your right elbow and your left elbow down.

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Hold there. And lift your right foot up a couple of inches. Right knee, right tricep. Hold there.

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Five, four, 3, two, one. Right leg back. Right toes on the mat. Left foot up.

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Left knee, left tricep. Hold. Five. Four. 3. Two, one. Left leg back. Left toes on the mat. Come up onto the hands.

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Upper pushup plank. Take an inhale there. Chaturanga. Pause. Take an inhale. Lower. Slow. Exhale.

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Inhale. Chest high. Shoulders roll. Exhale. Downward-facing dog. Big inhale. Stretch back. You're not done yet.

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Exhale. Walk or jump. Both feet through. But you are getting close. Flat back. Inhale. Spine out. Forward fold. Exhale.

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Bend the knees and squat. Chair pose. Inhale. Arms up. And then hands to prayer in front of the chest. Left elbow outer right knee, right thigh. But let's do this. Bring your left hand into a fist. And rest your right hand on top of

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that fist. Now, keeping that breath in the flow. From here, just hover your left foot off the ground like you're trying to touch your left hip with your left heel.

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And then lunge your left foot all the way to the back of your yoga mat to a long deep runner's lunge prayer twist as you engage those inner thighs towards each other. And as you roll those bottom ribs underneath and in, and you give

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your body that powerful squeeze, give it one last inhale there. Step the left foot forward to join the right foot. Exhale. Come up to chair on the inhale.

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And then hands to prayer on the exhale. Now right elbow, outer left knee, left eye. This time, right hand into a fist, left hand on top of the fist, and as the hips go back and down, the chest goes

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forward and up. And then you turn into that twist. Start leaning into that left foot. And then hover the right foot off the ground, balancing on that left foot.

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Good. Now, lunge the right foot all the way to the back of your yoga mat. And then lock in through the adductors as you hug the inner thighs in towards each other for stability in the pelvis.

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Give that one last inhale. Step the right foot forward. Top of the mat. Exhale. Now back to chair pose. Reach those arms up and then squat down a little bit deeper. Squat down a little deeper. Deeper and deeper and deeper

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until eventually the hips come all the way to the ground. And then boat pose.

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Lift the legs. Reach the arms forward. Good. And with the knees bent, let's pump the boat. Inhale. Lower halfway.

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Legs straight. Exhale up. One. Inhale. Nine to go. Exhale up. Eight. Inhale. You got it. Exhale up. Seven. Inhale.

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Lower. Exhale. Six. Inhale down. Exhale halfway. Five. Inhale down. Exhale. Four. Inhale low. Exhale three. Inhale down. Exhale two. Inhale down. Exhale one. Now low boat. Lower halfway. Hold there. And then reach your arms up over your head towards the back of the mat as

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you inhale. Sweep them around to the front as you exhale. Inhale. Bring them overhead. Inhale. And then back to the front. Exhale.

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Inhale back. and exhale forward. Two more. Inhale back and exhale forward. Inhale back. Hold there. Last five, four, 3, two, one. Release all the way onto your back.

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I definitely got to try that core sequence myself sometime. Look pretty fun to me.

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Good job you guys. Reach the hands forward. Grab the shins. Hug and squeeze your knees, your thighs in. You did it. You took it to the edge.

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And guess what? You survived. Slide the hands down the legs. Catch the outer edges of the feet. and enjoy happy baby as you open the knees out a little bit wider than your ribs to draw those knees to draw those thighs

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down. Nelson Mandela famously said that a winner is a dreamer that never gives up.

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and you had the dream of completing the yoga 60 for 60 program and you showed up and you made it through this class and you made it through all the other difficult classes because you didn't give up. You could

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take breaks, you can modify, but each and every single day, no matter what, you keep showing up on your yoga mat, you keep pressing that play button and you do your best.

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That's all it takes is you just doing your best. From here, hook your big toes, first two fingers.

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Spread those legs out. Reclining straddle stretch as you give your inner legs and your inner thighs just a nice sweet stretch.

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And then both legs back together, side by side as you inhale. And then rock your legs all the way up over your head towards the back of the space as you exhale for plow pose. Unless you have any old neck issues or

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injuries. And if so, you could come to a supported bridge instead where the block comes underneath the the lower back.

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Take care of your body. That way you don't further irritate things. If you're in plow pose, go ahead and bring the hands to the lower back and then lightly float both legs all the way up to the sky. Shoulders stand.

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Sarvang asana. as you stack your ankles above your knees, your knees above your hips, and then the hips. So, right above the the space between the shoulders and the elbows. So, right above the triceps as opposed to coming down into the neck.

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And after a strong practice like you just moved through, just allowing all that medicine to come raining down to the chest, the throat, the head as we take these moments for an inversion.

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Turning that body upside down. One last inhale. Stretch up through the feet, through the toes.

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Plow pose. Let the legs come back up over your head and extend your arms straight out in front of you along the ground.

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Slowly release out through every vertebrae of your spine until you feel your lower back eventually touching down onto the mat.

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Grab the shins. Draw those knees. Draw those thighs in. Keep the right knee in. Extend your left leg straight out in front of you. Take the right arm and reach it out to the right. Anchor the right shoulder blade

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down. Left hand on the outer right knee as you take the right knee all the way across over to the left.

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There was a Zen master that asked his students, he said, "If you're holding a cup of coffee and somebody bumps into you and makes you spill the coffee, why did you spill it?" And the student said, "Well, we spilled

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it because somebody bumped into us." And he said, "No, you didn't spill it because somebody bumped into you. You spilled it because there was coffee in your cup. Had there been tea in the cup, then you would have

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spilled tea. Had there been water, then you would have spilled water. In a similar way, when the universe and life bumps into you, whatever spills out is what exists inside of you.

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So if you have anger, negativity, toxicity, and then you encounter challenge, guess what's going to come out? All that.

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Whereas if you have positivity, goodness, benevolence inside of you and then you encounter challenge, then that's what will spill out.

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You see, life hands you the cup and you get to choose on a daily basis what you're filling that cup with.

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And for 60 days, you're filling the cup with all the good stuff. Right knee all the way back up to neutral.

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Both knees, both eyes into the belly. Extend that right leg straight out in front of you. Open that left arm out to the left.

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And then allow that left knee to twist all the way over to the right. Coming into a final reclining twist.

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and From here, bring the left knee all the way back up to neutral. Hug both knees, both thighs into your belly.

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And then finally, on a big inhale, curl the forehead up to the knees. Give that whole body a big hug of gratitude. Thank you, body. You did it.

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And then exhale, shavasana. Release and relax down onto your back. As you get comfortable, you get situated.

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And you take these last minutes here to allow the practice, the opportunity, the important opportunity for integration.

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Within the body lies a sacred space. Some traditions what they describe as a temple of light.

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When you seek it, when you return to it, you experience the universe within. Shavasana Hallelujah.

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here. Take a deeper inhale through the nose and then out the mouth. Exhale. Let it go.

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Bring the knees back into the belly. Hug the thighs back in. And then gently rock and roll your way all the way up to a final comfortable cross-legg seated position where we'll seal the practice.

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As you get up to seated, go ahead and bring your hands to prayer position in front of your chest, in front of your heart, back to the thumbs, right at the middle of the chest, slightly bowing the forehead down, and

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feeling that appreciation for your yoga practice, for reminding you that the storm doesn't make the warrior weak.

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The storm makes the warrior ready. And now as we move into the rest of the day, you are ready for whatever is coming your way and your cup is full of all that goodness. So even in those moments of

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challenge, trust and know that in the deepest of ways only goodness will spill out.

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Be consistent, be inspired, and be the change. Namaste. All right, I hope you enjoy that practice. Congratulations on making it all the way through to the end. You just experienced a little taste of the power of yoga 60 for 60, 60 minutes a day for

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60 days. If you're ready to take your practice to a whole other level, to do power yoga, yin, restorative, breath work, meditation, all in one comprehensive program, click on the link below to start that 10day free trial at

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Interdimension Yoga. We hope to see you there.

Topics:Power YogaTravis EliotYoga 60 for 60breathworkKapalabhatichaturangastrength buildingmindfulnessdownward dogplow pose

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