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what's up everyone welcome to yoga with

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Adriene I'm Adriene and today we have a

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balancing flow today in the space that

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was redundant sorry today's a special

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day we're kind of breaking the

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formalities of whatever like we're that

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formal but because this is our last yoga

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video in this space and I know it seems

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silly but I know that you're connected

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to this space too because we've talked

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about it because it you know because we

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relate to imagery because we've all

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practiced in this room for as long as

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yoga theater and channels been rockin

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and rollin so we'll update you on the

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movement and all the new things that

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we've already been prioritizing yoga

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with Adriene and yoga room for so long

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and it's still going to be in my houses

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so I'm going to be awesome and down to

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earth so don't worry about a thing but

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we just thought we'd share that with you

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this is the last video in this room we

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have a balancing flow to connect to the

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mind body and the heart it's going to be

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Swift

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it's going to feel good and hopefully

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it's going to connect you so that you're

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feeling good and feeling fine and ready

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to be divine let's get started

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all right so we're going to begin in a

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nice comfortable seat let's cross our

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legs let's sit up nice and tall and

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let's do all the palms together at the

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heart right away here take a big breath

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in smile life is good

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and then exhale out through the mouth

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again big breath in through the nostrils

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and big old breath out through the mouth

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and one more just like that exhale bring

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the palms together

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excuse me bring the palms to your knees

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already together and actually just had a

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brain fart because I thought our very

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first yoga video that we shot was um

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disposed sukhasan and Wow

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we've come a long way pretty cool so

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let's spend a little moment here in the

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easy pose sukhasana the pose of ease and

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we start here not because that's cute

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that was our first yoga video but

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because truly for me this is like that

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place where we begin to fight for

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balance fight for this place this piece

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this idea of ease why because things are

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going on around us our backs are sore

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because where our postures may be

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suffering from other things other shapes

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that we take more often than this a

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million thing sounds outside so just

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take a moment to really connect with

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this kind of idea of meeting in the

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middle so you might ground through the

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tops of the thighs as you lift through

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the heart

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you might relax the elbows and shoulders

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down as you extend through the crown of

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the head so we are going to do a couple

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balancing physical postures today but

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really the balancing flow is about

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finding this balance within this peace

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within the tumult of life you know when

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things change how can we kind of stay

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balanced and peaceful as things are

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maybe beginning to stir and changes

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beginning to occur or can seem kind of

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scary

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so whatever this means to you just take

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a couple quiet moments here and sukhasan

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notice your breath

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finding places to lift and place this to

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ground enjoy this moment of being

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yourself and being with your breath

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being with your body

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then nice and easy we'll begin to draw

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circles with the nose checking it with

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the neck keeping the heart lifted and

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then we'll bring the head back to Center

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to stillness and we'll release the left

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hand down as we reach the right

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fingertips up and over for a nice side

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body stretch

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so stay grounded here so nice heavy and

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heavy in the lower body and then give

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yourself a little bit of freedom to move

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here so you can kind of hit the shape

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like hit that kind of yoga magazine

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moment and then just free yourself of

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that right find what it feels good

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cool inhale extend through the crown of

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the head here and then on an exhale

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we're going to move through Center reach

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the left fingertips up right fingertips

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come behind and we come into a little

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twist inhale lift your heart exhale

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journey into your twist again inhale in

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with the new exhale out with the old

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finding a sense of ease with the breath

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here cool then keep your left hand where

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it is and reach your right fingertips

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all the way up and over as you dial your

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heart back to Center this is what I'm

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talking about here guys this this

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balance of the push and pull so we're

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grounding down through the right thigh

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bone here as we're reaching up with the

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heart and with the right fingertips

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shoulders draw down away from the ears

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and this is what I thought that was all

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about again finding a little marriage of

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strength and grace of the push in to

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pull the preston squeeze right the Sun

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in the moon the masculine and the

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feminine all that inhale lift your heart

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and exhale release we'll take it to the

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other side right hand comes down left

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fingertips sweep up and over

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stretch it out again hit your shape kind

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of go through your alignment and then

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free it up a little bit this is your

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at-home yoga practice

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or maybe you know wherever you are but

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you're you know you have a sense of

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freedom here that I think you should

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take advantage of on your next breath

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find the length in the neck and then

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we'll come through Center left

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fingertips come behind and right for

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your tips stretch up so we create this

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space in the side body as we move into

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our twist inhale lift and lengthen

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exhale journey into your twist enjoy hmm

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awesome keep the right hand where it is

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we'll slowly dial the heart back to

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Center and then we'll reach the left

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fingertips up and over so if you're just

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kind of hanging out here it's kind of

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miserable and like that but if you

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engage drawing down through the left

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side of the body as you reach to the

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right allowing the heart to find a sense

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of balance in the middle as it lifts up

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inhale in and exhale we release awesome

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everyone draw the palms together at the

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heart

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interlace press the palms forward up and

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back reach reach reach big breath in and

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exhale break free reign it down we're

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going to come onto all fours here and

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jump right into a little cat cap so just

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a reminder you can do a little cat cow

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in your bed hey-oh and and you don't

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necessarily have to roll out your mat to

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do a little spinal health so everything

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we've done thus far we can do without a

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yoga mat pretty awesome we begin to move

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with the breath wrists underneath the

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shoulders knees directly underneath the

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hip points notice if your toes are

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coming in or splaying out so if you can

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pay attention to the detail here of

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aligning the ankles with the knees

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so by paying attention to the details we

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really do invite more balance into our

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life

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I think after you get bored with cat-cow

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you can begin to do a little variation

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here drawing circles with the hips maybe

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shaking them or swaying them left to

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right the idea is to connect and to use

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your breath to do so from here we'll

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curl the toes under and send it up to

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downward dog with the same vibes like

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this kind of soft easy breezy vibe like

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permission to move in a way that feels

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awesome for you melting the heart back

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peddling the feet careful not to crash

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into your wrist but really find that

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yielding sensation as we press away from

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your yoga mat and into all 10 knuckles

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cool then we'll drop the left heel lift

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the right leg up high here go ahead and

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open up through that right hip just go

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ahead and let yourself roll around there

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for a little bit open up and then we'll

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slowly come to stack the hips excuse me

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not stack the hips level the hips where

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the right toes are pointing down and I'm

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dropping my right shoulder in line with

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my left super hard work here charge the

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legs lift your right inner thigh you got

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it one more breath then set it up and

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into your runners lunge

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go ahead and lower that back knee and

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the same thing here just going to kind

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of roll around here a little bit finding

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what feels good stretching through the

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hamstrings stretching through the legs

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maybe you're a little sore in the hips

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apparently my last day in this room I

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can be really sexual not be really

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sexual of it okay sex jokes tell you

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what I did not have the cojones to do

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sex jokes on my first video what has

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become okay and then we'll slowly roll

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back through to a nice strong low lunge

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lifting the back knee and finding this

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lift in the heart big breath in here and

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then exhale plant the palms step the

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right toes back to plank and right away

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we'll slowly lower down

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cool zip the legs up super strong here

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press into the pelvic bone inhale lift

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up baby Cobra pull the elbows back and

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find a moment here where you're not

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muscling into your arms but rather

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really integrating through the spine so

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again arches of the feet come together

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press into the tops of your feet press

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into the pubic bone careful not to

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tighten your booty here but engage by

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pressing down into the earth then close

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your eyes tuck your chin just slightly

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lengthen and exhale release awesome

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everyone curl the toes under lift the

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kneecaps press up to your plank super

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strong here smile and then exhale

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downward facing dog alright also my

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friends pedal it out here melt your

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heart back press into all ten knuckles

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strongly strongly strongly and then

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we'll drop the right heel this time

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slide the left leg up high again take a

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second to go ahead and open it up roll

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around here maybe big circles with the

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knee stay connected to your breath open

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it up and then we'll slowly dial the

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left toes down level out by bringing

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your left butt cheek in line with your

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right butt cheek and then full body

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experience here my friends inner thigh

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lifts up towards the sky big breath and

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then exhale step it up into your nice

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low lunge awesome

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roll around here for a little bit find

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what feels good pulling back checking

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out any

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tight places or sore spots

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mmm-hmm and then coming to a nice low

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lunge looping your shoulders lifting

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your heart charging your core up a

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little bit here take a deep breath in

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and then plant your palms step the left

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toes back and slowly lower all the way

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down to your belly great this time we're

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going to bring the inner arches together

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bring the inner thighs together and then

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swim the fingertips around to interlace

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behind the tail press into your

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foundation knuckles are going to draw

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away from the base of the spine towards

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your heels and then lifting them up here

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as we draw the shoulder blades together

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00:12:55,680 --> 00:12:58,139
just slightly tuck the chin into the

275
00:12:58,139 --> 00:13:00,569
chest breathe here my friends see if you

276
00:13:00,569 --> 00:13:02,160
can do this without squeezing your butt

277
00:13:02,160 --> 00:13:03,720
cheek so we're pressing we're finding

278
00:13:03,720 --> 00:13:05,699
that yielding that we talked about in

279
00:13:05,699 --> 00:13:07,920
the foundations of yoga so we're

280
00:13:07,920 --> 00:13:12,600
pressing away from our foundation but

281
00:13:12,600 --> 00:13:15,720
we're not necessarily excuse me creating

282
00:13:15,720 --> 00:13:18,139
any tension or tightness and the muscles

283
00:13:18,139 --> 00:13:21,300
so still kind of soft and supple one

284
00:13:21,300 --> 00:13:23,040
more breath here you got it maybe lift

285
00:13:23,040 --> 00:13:25,470
the heart a little bit more and then

286
00:13:25,470 --> 00:13:27,689
exhale release everything palms come

287
00:13:27,689 --> 00:13:29,699
underneath the shoulders we curl the

288
00:13:29,699 --> 00:13:31,920
toes under lift the kneecaps and press

289
00:13:31,920 --> 00:13:34,889
up to a nice strong plank great big

290
00:13:34,889 --> 00:13:38,130
breath in and breath out downward-facing

291
00:13:38,130 --> 00:13:39,000
dog

292
00:13:39,000 --> 00:13:42,329
awesome work meld your heart back press

293
00:13:42,329 --> 00:13:44,189
into the fleshy part of the index finger

294
00:13:44,189 --> 00:13:50,699
and thumb here and we go for a nice slow

295
00:13:50,699 --> 00:13:53,310
walk up towards the front edge take your

296
00:13:53,310 --> 00:13:55,139
time getting there enjoy every move

297
00:13:55,139 --> 00:13:57,029
relish every moment especially in our

298
00:13:57,029 --> 00:13:58,829
last practice here in the space oh my

299
00:13:58,829 --> 00:14:02,220
goodness toes pointing forward Lewton

300
00:14:02,220 --> 00:14:05,610
asana I extended forward fold grab the

301
00:14:05,610 --> 00:14:10,259
elbows if you like sway a little keep

302
00:14:10,259 --> 00:14:17,250
breathing hmm we'll release the arms an

303
00:14:17,250 --> 00:14:19,319
inhale lift to a flat back position your

304
00:14:19,319 --> 00:14:21,180
version careful not to lock out the

305
00:14:21,180 --> 00:14:22,529
knees here I have to be careful now

306
00:14:22,529 --> 00:14:22,949
myself

307
00:14:22,949 --> 00:14:27,269
inhale exhale bow inhale sweep the arms

308
00:14:27,269 --> 00:14:31,069
up and overhead full body stretch

309
00:14:31,880 --> 00:14:34,899
and exhale hands to the heart

310
00:14:34,899 --> 00:14:37,100
awesome lift your sternum up to meet

311
00:14:37,100 --> 00:14:39,319
your thumbs keep the feet where they are

312
00:14:39,319 --> 00:14:42,680
maybe you walk them together here and we

313
00:14:42,680 --> 00:14:43,759
come to Mountain Pose

314
00:14:43,759 --> 00:14:50,589
a big beautiful grateful Mountain Pose

315
00:14:50,589 --> 00:14:52,790
maybe the inner thighs spiral together

316
00:14:52,790 --> 00:14:56,560
and then maybe the tailbone grows heavy

317
00:14:56,560 --> 00:14:59,149
maybe you lift your toes spread

318
00:14:59,149 --> 00:15:00,560
awareness through all four corners of

319
00:15:00,560 --> 00:15:04,579
the feet and we find this kind of

320
00:15:04,579 --> 00:15:06,560
whooshing upward current of energy

321
00:15:06,560 --> 00:15:08,630
through the front body and then the

322
00:15:08,630 --> 00:15:10,370
sweet grounding energy through the back

323
00:15:10,370 --> 00:15:12,170
body again finding balance in the middle

324
00:15:12,170 --> 00:15:14,540
of those two things those two opposing

325
00:15:14,540 --> 00:15:18,170
forces draw energy up from the arches of

326
00:15:18,170 --> 00:15:19,699
the feet as you lengthen to the crown of

327
00:15:19,699 --> 00:15:21,079
the head tack a little weight in your

328
00:15:21,079 --> 00:15:23,089
elbows this is the balance that I'm

329
00:15:23,089 --> 00:15:28,790
talking about today then interlace the

330
00:15:28,790 --> 00:15:31,190
fingertips here and let's slowly lift

331
00:15:31,190 --> 00:15:34,040
the right knee up to catch just to kind

332
00:15:34,040 --> 00:15:36,769
of test that kind of press and lift that

333
00:15:36,769 --> 00:15:38,149
push and pull so if you're just kind of

334
00:15:38,149 --> 00:15:39,949
hanging out here it's really obvious but

335
00:15:39,949 --> 00:15:41,180
if you're really kind of working

336
00:15:41,180 --> 00:15:42,769
energetically you can begin to loop the

337
00:15:42,769 --> 00:15:45,949
shoulders find that lift and squeeze and

338
00:15:45,949 --> 00:15:48,170
you find a sense of balance between this

339
00:15:48,170 --> 00:15:51,350
kind of press and squeeze this lift and

340
00:15:51,350 --> 00:15:53,959
this grounding of the tailbone and if

341
00:15:53,959 --> 00:15:55,399
you're like god no idea

342
00:15:55,399 --> 00:15:58,490
I just working on balancing on one leg

343
00:15:58,490 --> 00:16:00,350
that's great to enjoy that enjoy the

344
00:16:00,350 --> 00:16:03,620
stretch enjoy your breath inhale in

345
00:16:03,620 --> 00:16:09,860
exhale release and switch so if I turn

346
00:16:09,860 --> 00:16:11,509
to the side here you can kind of see if

347
00:16:11,509 --> 00:16:13,040
I'm just collapsing into the right hip

348
00:16:13,040 --> 00:16:15,439
here like so see if you can lift up out

349
00:16:15,439 --> 00:16:17,420
of that and really work to find that

350
00:16:17,420 --> 00:16:20,329
pressing through your foundation as you

351
00:16:20,329 --> 00:16:24,699
lift up down

352
00:16:28,750 --> 00:16:31,190
then we'll release the left leg and

353
00:16:31,190 --> 00:16:32,870
inhale reach the arms up and overhead

354
00:16:32,870 --> 00:16:38,510
let's flow exhale down you go inhale

355
00:16:38,510 --> 00:16:43,040
halfway lift exhale bow inhale step or

356
00:16:43,040 --> 00:16:46,580
hop it back to plank no need to rush can

357
00:16:46,580 --> 00:16:48,290
fall a little bit of Heinen behind in

358
00:16:48,290 --> 00:16:49,580
the tempo just move with your breath

359
00:16:49,580 --> 00:16:51,860
inhale lowering all the way down to the

360
00:16:51,860 --> 00:16:53,540
belly or you might begin to hover China

361
00:16:53,540 --> 00:16:56,150
wrong go to upward facing dog together

362
00:16:56,150 --> 00:16:59,600
we'll meet with an exhale downward

363
00:16:59,600 --> 00:17:00,590
facing dog

364
00:17:00,590 --> 00:17:02,690
feel free to sneak in a break in at any

365
00:17:02,690 --> 00:17:05,359
time drop the left heel inhale lift the

366
00:17:05,359 --> 00:17:09,200
right leg high point and flex point and

367
00:17:09,200 --> 00:17:10,550
flex then pet your right knee and

368
00:17:10,550 --> 00:17:12,619
squeeze it up in towards your heart

369
00:17:12,619 --> 00:17:14,839
core strength step the right foot up

370
00:17:14,839 --> 00:17:16,930
into your lunge pivot on the back foot

371
00:17:16,930 --> 00:17:20,119
reach the fingertips up strong warrior

372
00:17:20,119 --> 00:17:24,589
one big breath in big breath out as you

373
00:17:24,589 --> 00:17:27,970
rain it down interlace behind the tail

374
00:17:27,970 --> 00:17:31,790
inhale open your heart exhale break free

375
00:17:31,790 --> 00:17:34,280
pivot on the back foot take it all the

376
00:17:34,280 --> 00:17:36,350
way back down to your lunge and we go

377
00:17:36,350 --> 00:17:38,840
for a vinyasa so again all the way to

378
00:17:38,840 --> 00:17:41,510
the belly or chaturanga to updog pick

379
00:17:41,510 --> 00:17:46,510
your poison move with your breath enjoy

380
00:17:46,990 --> 00:17:49,240
from down dog we drop the right heel

381
00:17:49,240 --> 00:17:52,490
inhale lift the left leg up high point

382
00:17:52,490 --> 00:17:55,790
in flex point and flex point and flex

383
00:17:55,790 --> 00:17:57,380
and then squeeze the left knee in

384
00:17:57,380 --> 00:18:00,080
towards your heart step it up into your

385
00:18:00,080 --> 00:18:02,510
lunge slow pivot on the back foot and we

386
00:18:02,510 --> 00:18:06,190
rise up strong warrior one

387
00:18:08,830 --> 00:18:11,690
inhale and lift your heart as you exhale

388
00:18:11,690 --> 00:18:13,160
keep the heart lifted as you rain the

389
00:18:13,160 --> 00:18:14,800
finger tips down to interlace behind

390
00:18:14,800 --> 00:18:17,030
opposite thumb on top this time maybe

391
00:18:17,030 --> 00:18:22,000
and then we open the chest even more

392
00:18:22,630 --> 00:18:26,840
great break free pivot back down to your

393
00:18:26,840 --> 00:18:30,650
lunge and take your vinyasa you can

394
00:18:30,650 --> 00:18:36,820
always skip it downward facing dog

395
00:18:36,820 --> 00:18:40,010
inhale in through the nostrils exhale

396
00:18:40,010 --> 00:18:46,460
Lions breath tongue out awesome bend the

397
00:18:46,460 --> 00:18:49,010
knees generously look up inhale in on an

398
00:18:49,010 --> 00:18:50,300
exhale hop towards the front edge of

399
00:18:50,300 --> 00:18:52,010
your mat or you can repeat the slow walk

400
00:18:52,010 --> 00:18:57,500
from before inhale halfway lift exhale

401
00:18:57,500 --> 00:19:03,050
bow inhale reach for the stars exhale

402
00:19:03,050 --> 00:19:06,320
hands to heart heart is beginning to

403
00:19:06,320 --> 00:19:07,790
pump a little bit faster

404
00:19:07,790 --> 00:19:10,630
stick with it inhale reach it up exhale

405
00:19:10,630 --> 00:19:16,090
diving forward inhale halfway lift

406
00:19:16,090 --> 00:19:20,570
exhale bow inhale tuck your shirt in

407
00:19:20,570 --> 00:19:22,870
just kidding step it back to plank

408
00:19:22,870 --> 00:19:26,990
slowly lower all the way down inhale

409
00:19:26,990 --> 00:19:32,030
gentle backbend exhale downward facing

410
00:19:32,030 --> 00:19:34,760
dog take your time in these transitions

411
00:19:34,760 --> 00:19:38,510
no need to rush inhale drop the left

412
00:19:38,510 --> 00:19:41,000
heel lift the right leg up high exhale

413
00:19:41,000 --> 00:19:43,850
step it up into your lunge pivot on the

414
00:19:43,850 --> 00:19:47,830
back foot again rising up warrior one

415
00:19:47,830 --> 00:19:51,700
inhale in this time exhale warrior two

416
00:19:51,700 --> 00:19:56,030
inhale peaceful warrior exhale extended

417
00:19:56,030 --> 00:19:58,700
side angle rounding around here we go

418
00:19:58,700 --> 00:20:00,770
take a version that feels good to you so

419
00:20:00,770 --> 00:20:02,720
it might be reaching towards the sky it

420
00:20:02,720 --> 00:20:03,920
might be reaching towards the front of

421
00:20:03,920 --> 00:20:05,720
your friend egde of your mat you might

422
00:20:05,720 --> 00:20:08,720
reach the arm down I just encourage

423
00:20:08,720 --> 00:20:10,520
everyone to stay connected to your belly

424
00:20:10,520 --> 00:20:14,570
to your core inhale in and then exhale

425
00:20:14,570 --> 00:20:16,340
we're going to pivot all the way back

426
00:20:16,340 --> 00:20:18,380
down and find a twist left hand down

427
00:20:18,380 --> 00:20:20,469
right hand up

428
00:20:20,469 --> 00:20:26,289
inhale in exhale down you go and we flow

429
00:20:26,440 --> 00:20:32,079
moving with your breath back to down dog

430
00:20:32,079 --> 00:20:34,279
dropping the right heel lift the left

431
00:20:34,279 --> 00:20:37,269
leg up high just having a little fun

432
00:20:37,269 --> 00:20:40,729
squeezing left knee in toward your heart

433
00:20:40,729 --> 00:20:42,699
and then stepping it up into your lunge

434
00:20:42,699 --> 00:20:45,739
pivot on the back foot warrior 1 here we

435
00:20:45,739 --> 00:20:49,909
come strong warrior inhale in exhale

436
00:20:49,909 --> 00:20:56,809
Warrior 2 Peaceful Warrior and then

437
00:20:56,809 --> 00:20:59,179
rounding the spine finding that extended

438
00:20:59,179 --> 00:21:01,309
side angle here that feels good for you

439
00:21:01,309 --> 00:21:07,339
lean into it open your heart inhale in

440
00:21:07,339 --> 00:21:14,719
exhale down we go find your twist and

441
00:21:14,719 --> 00:21:17,329
then exhale release and take a little

442
00:21:17,329 --> 00:21:23,809
flow this time we'll meet Child's Pose

443
00:21:23,809 --> 00:21:26,779
knees drawing together swim the

444
00:21:26,779 --> 00:21:29,059
fingertips back and take a rest awesome

445
00:21:29,059 --> 00:21:44,559
work my friends side out if you need to

446
00:21:45,369 --> 00:21:48,589
take a moment to remember why you

447
00:21:48,589 --> 00:21:51,349
arrived on your mat today why you rolled

448
00:21:51,349 --> 00:21:55,669
out the man notice your breath you might

449
00:21:55,669 --> 00:21:57,559
feel your heart beating your blood

450
00:21:57,559 --> 00:21:59,799
pumping

451
00:22:09,760 --> 00:22:19,400
and then we'll slowly roll it up coming

452
00:22:19,400 --> 00:22:23,630
into a hero pose of Verona or variations

453
00:22:23,630 --> 00:22:27,500
so I want to take us into a nice stretch

454
00:22:27,500 --> 00:22:29,960
but this this this might not be for

455
00:22:29,960 --> 00:22:31,700
everyone so oops

456
00:22:31,700 --> 00:22:34,910
so we'll just go one later a layer at a

457
00:22:34,910 --> 00:22:37,250
time stay on your heels or if you're

458
00:22:37,250 --> 00:22:38,600
already like I'm out then you might

459
00:22:38,600 --> 00:22:40,430
switch to a cross-legged position here

460
00:22:40,430 --> 00:22:44,150
and breathe in sukhasana I'm moving the

461
00:22:44,150 --> 00:22:46,730
fleshy part of the calf aside and I'm

462
00:22:46,730 --> 00:22:48,280
making sure that my toes are pointing

463
00:22:48,280 --> 00:22:50,420
straight back towards the back edge of

464
00:22:50,420 --> 00:22:54,530
my mat then this is a perfect example of

465
00:22:54,530 --> 00:22:55,730
a place where my mula bandha my

466
00:22:55,730 --> 00:22:58,130
energetic lifts really going to help me

467
00:22:58,130 --> 00:23:01,280
out and really support my joints as well

468
00:23:01,280 --> 00:23:03,920
so I'm not collapsed here holding on for

469
00:23:03,920 --> 00:23:04,720
dear life

470
00:23:04,720 --> 00:23:07,040
that's kids yoga we use of the magic

471
00:23:07,040 --> 00:23:10,370
carpet but I'm finding this lift up

472
00:23:10,370 --> 00:23:13,730
through the center channel stay here or

473
00:23:13,730 --> 00:23:16,070
begin to release the sole excuse me the

474
00:23:16,070 --> 00:23:17,600
palms down towards the soles of your

475
00:23:17,600 --> 00:23:20,900
feet and then maybe even bringing the

476
00:23:20,900 --> 00:23:25,700
elbows down and maybe not if you feel

477
00:23:25,700 --> 00:23:27,440
like you can continue scoop the tailbone

478
00:23:27,440 --> 00:23:29,810
in breathe breathe breathe as you slowly

479
00:23:29,810 --> 00:23:32,390
mindfully release onto the crown and

480
00:23:32,390 --> 00:23:40,430
then maybe eventually here we can have

481
00:23:40,430 --> 00:23:42,410
hands on the belly hands on the heels or

482
00:23:42,410 --> 00:23:44,330
nice cactus arms here or maybe all the

483
00:23:44,330 --> 00:23:46,220
way up and overhead I'm going to be here

484
00:23:46,220 --> 00:23:47,900
for a little bit so just to kind of

485
00:23:47,900 --> 00:23:49,850
experiment so if this is not for you

486
00:23:49,850 --> 00:23:52,640
remember you can be in meditation pose

487
00:23:52,640 --> 00:23:56,450
or you can be here or you can be working

488
00:23:56,450 --> 00:24:00,770
one leg at a time here okay or maybe

489
00:24:00,770 --> 00:24:02,150
something else of your choosing so we

490
00:24:02,150 --> 00:24:04,900
have lots of options

491
00:24:08,509 --> 00:24:13,589
so we're trying to find a sense of

492
00:24:13,589 --> 00:24:15,599
balance and ease in all things so we're

493
00:24:15,599 --> 00:24:17,219
kind of putting ourselves in these funky

494
00:24:17,219 --> 00:24:20,129
shapes in order to test just that so use

495
00:24:20,129 --> 00:24:27,319
your breath stay connected

496
00:24:33,059 --> 00:24:35,519
notice where the mind goes and then use

497
00:24:35,519 --> 00:24:38,989
your brass to keep coming back home

498
00:24:41,119 --> 00:24:44,749
mindfully meet your edge welcome change

499
00:24:44,749 --> 00:24:50,599
transformation lean into it

500
00:25:04,520 --> 00:25:06,559
to come out of the posture will slowly

501
00:25:06,559 --> 00:25:09,380
reach and the hands back towards the

502
00:25:09,380 --> 00:25:10,760
soles of the feet bring the elbows

503
00:25:10,760 --> 00:25:12,620
underneath you come up to the crown of

504
00:25:12,620 --> 00:25:15,080
the head and then the same way we came

505
00:25:15,080 --> 00:25:18,100
down we're going to walk back through

506
00:25:21,460 --> 00:25:23,330
slowly we'll come back to all fours

507
00:25:23,330 --> 00:25:26,660
we'll all meet up here take a second to

508
00:25:26,660 --> 00:25:29,740
extend one leg out followed by the next

509
00:25:29,740 --> 00:25:38,300
nice and slow and then we'll send it

510
00:25:38,300 --> 00:25:40,000
back to downward-facing dog

511
00:25:40,000 --> 00:25:45,010
big breath in big breath out

512
00:25:45,010 --> 00:25:47,540
awesome from here I'm going to slowly

513
00:25:47,540 --> 00:25:49,820
reach my right hand to the outer edge of

514
00:25:49,820 --> 00:25:52,340
my left calve maybe it's the left thigh

515
00:25:52,340 --> 00:25:53,690
maybe it's all the way to the ankle

516
00:25:53,690 --> 00:25:55,429
moving in a twist here just one deep

517
00:25:55,429 --> 00:25:58,970
breath inhale in exhale release take it

518
00:25:58,970 --> 00:26:00,650
to the other side little twist

519
00:26:00,650 --> 00:26:02,660
nice challenging twist here you can do

520
00:26:02,660 --> 00:26:06,920
it inhale in big breath in and use your

521
00:26:06,920 --> 00:26:09,920
exhale to release awesome coming into

522
00:26:09,920 --> 00:26:11,450
your plank almost done guys

523
00:26:11,450 --> 00:26:13,070
awesome work I'm going to bring my right

524
00:26:13,070 --> 00:26:15,530
hand to the center begin to turn so I

525
00:26:15,530 --> 00:26:17,330
have a nice side plank here as I lift my

526
00:26:17,330 --> 00:26:19,940
hips up open up to a super strong side

527
00:26:19,940 --> 00:26:21,679
plank reaching left fingertips all the

528
00:26:21,679 --> 00:26:23,270
way up towards the sky staying

529
00:26:23,270 --> 00:26:25,220
integrated in the head and the neck if

530
00:26:25,220 --> 00:26:26,540
you're feeling adventurous you might

531
00:26:26,540 --> 00:26:29,480
lift your top leg if you want to flip

532
00:26:29,480 --> 00:26:31,010
your dog here you might maybe take a

533
00:26:31,010 --> 00:26:33,500
little shape in the legs big breath in

534
00:26:33,500 --> 00:26:35,929
and then exhale take it to the other

535
00:26:35,929 --> 00:26:38,390
side same thing about to get off the

536
00:26:38,390 --> 00:26:40,400
hands and take it to a restful position

537
00:26:40,400 --> 00:26:47,990
so have a little fun here and if you're

538
00:26:47,990 --> 00:26:49,400
new to the practice remember you can

539
00:26:49,400 --> 00:26:51,590
always be here lifting the hips up

540
00:26:51,590 --> 00:26:53,929
working on strength one day all that

541
00:26:53,929 --> 00:26:58,130
playtime will come with ease and then

542
00:26:58,130 --> 00:26:59,809
we'll bring it back take one last

543
00:26:59,809 --> 00:27:01,100
vinyasa if you're feeling adventurous

544
00:27:01,100 --> 00:27:05,960
and fiery and then we'll return back to

545
00:27:05,960 --> 00:27:08,990
that Child's Pose awesome work my

546
00:27:08,990 --> 00:27:10,300
friends

547
00:27:10,300 --> 00:27:13,570
take a rest

548
00:27:18,760 --> 00:27:20,780
tuck your chin into your chest slowly

549
00:27:20,780 --> 00:27:23,180
roll it up nothing fancy here we're just

550
00:27:23,180 --> 00:27:25,040
going to shift to the buttocks here send

551
00:27:25,040 --> 00:27:27,950
the legs out super long so left to right

552
00:27:27,950 --> 00:27:34,490
a nice seated wide-angle today so

553
00:27:34,490 --> 00:27:36,530
gathering it all in we flow with the

554
00:27:36,530 --> 00:27:38,990
arms press into the heels tops of the

555
00:27:38,990 --> 00:27:41,810
thigh bones firm down and whenever

556
00:27:41,810 --> 00:27:43,610
you're ready we'll inhale extend

557
00:27:43,610 --> 00:27:46,220
fingertips out beyond your room beyond

558
00:27:46,220 --> 00:27:47,810
where ever you are really reach energy

559
00:27:47,810 --> 00:27:50,750
out and then we'll reach up and then

560
00:27:50,750 --> 00:27:53,350
exhale gather it all into the heart

561
00:27:53,350 --> 00:27:55,670
now as you begin to move the flow of

562
00:27:55,670 --> 00:27:57,290
arms your legs are want to soften so

563
00:27:57,290 --> 00:27:59,930
again we're going to stay stay with this

564
00:27:59,930 --> 00:28:02,840
idea of doing more than one thing kind

565
00:28:02,840 --> 00:28:05,270
of balancing these two opposing forces

566
00:28:05,270 --> 00:28:08,510
and staying connected and engage that's

567
00:28:08,510 --> 00:28:10,190
the best way to improve your posture to

568
00:28:10,190 --> 00:28:11,810
is just by connecting to the energetic

569
00:28:11,810 --> 00:28:15,640
body but here we go inhale reaching

570
00:28:15,640 --> 00:28:18,800
gather it in lift the belly draw it in

571
00:28:18,800 --> 00:28:22,610
exhale hands to heart keep going inhale

572
00:28:22,610 --> 00:28:27,200
reach exhale ground through the thigh

573
00:28:27,200 --> 00:28:33,370
bones hand start you

574
00:28:35,130 --> 00:28:38,280
exhale if you feel like this you need to

575
00:28:38,280 --> 00:28:40,650
lift your sit bones up on a block or a

576
00:28:40,650 --> 00:28:42,750
pillow or something anything even roll

577
00:28:42,750 --> 00:28:44,490
your yoga mat up a couple times you have

578
00:28:44,490 --> 00:28:48,090
a little bit of lift then you can stack

579
00:28:48,090 --> 00:28:49,679
the head over the heart the heart over

580
00:28:49,679 --> 00:28:54,960
the pelvis keep going guys inhale exhale

581
00:28:54,960 --> 00:29:00,000
a little moving meditation here notice

582
00:29:00,000 --> 00:29:01,710
when the feet get tired the legs get

583
00:29:01,710 --> 00:29:04,669
lazy stick with it

584
00:29:07,940 --> 00:29:10,230
and what do you want to gather in what

585
00:29:10,230 --> 00:29:13,909
do you want to bring in on home

586
00:29:24,760 --> 00:29:27,290
awesome everyone wherever you are do one

587
00:29:27,290 --> 00:29:37,130
more close your eyes sternum rises up to

588
00:29:37,130 --> 00:29:41,540
the thumb and then yay we get to soften

589
00:29:41,540 --> 00:29:44,230
through the feet

590
00:29:51,200 --> 00:29:53,210
awesome everyone bring your right hand

591
00:29:53,210 --> 00:29:55,040
now to the top of your left thigh take

592
00:29:55,040 --> 00:29:56,540
this soft energy this hopefully

593
00:29:56,540 --> 00:29:57,950
grounding energy that you're being a to

594
00:29:57,950 --> 00:29:59,780
cultivate and stick with it once again

595
00:29:59,780 --> 00:30:01,070
we're going to press through the heels

596
00:30:01,070 --> 00:30:03,020
and then I'm going to sweep my left

597
00:30:03,020 --> 00:30:06,830
fingertips all the way up and over again

598
00:30:06,830 --> 00:30:09,350
there's this kind of meeting in the

599
00:30:09,350 --> 00:30:11,480
middle as I ground through my left thigh

600
00:30:11,480 --> 00:30:13,190
bone and reach with my right fingertips

601
00:30:13,190 --> 00:30:16,640
and then lift through my heart and reach

602
00:30:16,640 --> 00:30:20,120
through my left fingertips you'll feel

603
00:30:20,120 --> 00:30:23,360
it toes start to splay out or go in so

604
00:30:23,360 --> 00:30:24,920
you can keep on reaching up towards the

605
00:30:24,920 --> 00:30:32,480
sky lean into it and if you aren't able

606
00:30:32,480 --> 00:30:33,710
to grab this all the way you might just

607
00:30:33,710 --> 00:30:35,930
grab the top of your pants here or maybe

608
00:30:35,930 --> 00:30:37,910
your top top of your pants here or hand

609
00:30:37,910 --> 00:30:42,260
can root on the earth here great then

610
00:30:42,260 --> 00:30:43,730
draw your chin into your chest round

611
00:30:43,730 --> 00:30:48,970
forward come to Center slowly roll it up

612
00:30:48,970 --> 00:30:50,930
and we'll do the same thing on the other

613
00:30:50,930 --> 00:30:52,940
side left hand to the top of the right

614
00:30:52,940 --> 00:30:56,630
thigh strong legs as I reach my right

615
00:30:56,630 --> 00:30:58,490
fingertips up and over maybe you grab

616
00:30:58,490 --> 00:31:00,310
your pants here for a little resistance

617
00:31:00,310 --> 00:31:03,140
lean into it draw your shoulder blades

618
00:31:03,140 --> 00:31:12,740
in together and down nice long smooth

619
00:31:12,740 --> 00:31:13,580
deep breaths

620
00:31:13,580 --> 00:31:15,470
lean back ground through your legs

621
00:31:15,470 --> 00:31:18,080
inhale press into your heels

622
00:31:18,080 --> 00:31:21,290
and exhale rounding forward awesome

623
00:31:21,290 --> 00:31:24,350
everyone great tuck your chin to your

624
00:31:24,350 --> 00:31:28,760
chest slowly roll it up hands come to

625
00:31:28,760 --> 00:31:30,650
the backs of the thighs we draw the legs

626
00:31:30,650 --> 00:31:34,540
back in just where we started sukhasana

627
00:31:36,730 --> 00:31:39,710
so instead of ending with kind of floor

628
00:31:39,710 --> 00:31:41,870
work or anything like that today we're

629
00:31:41,870 --> 00:31:44,299
going to end in Tsukasa and meditation

630
00:31:44,299 --> 00:31:48,860
pose the idea being that after our yoga

631
00:31:48,860 --> 00:31:50,779
physical practice eventually we're going

632
00:31:50,779 --> 00:31:51,889
to keep growing and growing and growing

633
00:31:51,889 --> 00:31:53,630
so that we can grow into a meditation

634
00:31:53,630 --> 00:31:55,850
practice and more and more things that

635
00:31:55,850 --> 00:32:01,480
serve you in a kind of holistic way

636
00:32:01,480 --> 00:32:04,309
bringing balance to all things by kind

637
00:32:04,309 --> 00:32:05,870
of thinking in that holistic way and

638
00:32:05,870 --> 00:32:07,070
whatever that means to you it's

639
00:32:07,070 --> 00:32:09,529
different for everyone of course so you

640
00:32:09,529 --> 00:32:11,779
can take some free time after this now

641
00:32:11,779 --> 00:32:13,850
to roll around on the ground and take a

642
00:32:13,850 --> 00:32:16,730
full shavasana maybe some other yoga

643
00:32:16,730 --> 00:32:20,090
poses or you can just maybe join me in a

644
00:32:20,090 --> 00:32:21,950
couple quiet moments after this practice

645
00:32:21,950 --> 00:32:24,379
and sukhasan giving thanks for this

646
00:32:24,379 --> 00:32:25,070
community

647
00:32:25,070 --> 00:32:33,470
I'm giving thanks for this room and kind

648
00:32:33,470 --> 00:32:35,899
of honoring yourself and giving thanks

649
00:32:35,899 --> 00:32:41,389
for you know who you are and who your

650
00:32:41,389 --> 00:32:42,740
true self is and the fact that we have

651
00:32:42,740 --> 00:32:45,679
this opportunity to explore just that

652
00:32:45,679 --> 00:32:49,940
explore who you are Who I am thank you

653
00:32:49,940 --> 00:32:51,500
so much everyone we're going to seal the

654
00:32:51,500 --> 00:32:52,970
deal by of course bringing the palms

655
00:32:52,970 --> 00:32:56,509
together at the heart the highest in me

656
00:32:56,509 --> 00:33:02,259
boughs to the highest in you namaste