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what's up everyone welcome to yoga with

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Adriene I am Adriene and today we're

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going to learn a short little sequence a

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quick little practice to help prepare

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your body and your mind for chaturanga

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chaturanga can be this sort of like

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panic thing for a lot of people and so

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here are three things that we're going

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to practice today to just help build

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strength and integrity in the body so

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that we can perform chaturanga one day

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with ease and with a happy mind and body

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and heart let's hop on the mat and learn

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it

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[Music]

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all right to begin we're going to come

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to all 4 today the first thing we're

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going to learn is called hovering catch

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so you come to a tabletop position and

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just check in first with your foundation

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pressing up and out of the palms

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pressing into the tops of the feet and

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we travel up to check in with our

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alignment making sure the wrists are

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directly underneath the shoulders knees

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directly underneath the hip points so we

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combine those two here in tabletop

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position now what's our action drawing

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the navel up making sure that the neck

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is nice and long so the gaze is straight

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down perhaps we draw the shoulders away

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from the ears so rather than clenching

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here we create space now we take a deep

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breath in and on an exhale I engage the

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core I wake up my Center by lifting the

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kneecaps now it doesn't have to be a big

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lift here it can just be a small hover

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and that's all you really need to check

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in with the body now things are want to

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break down really fast see if you can

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instead of letting things break down you

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can go through your checklist finding

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integrity by perhaps drawing the navel

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up towards the lower back by maybe

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letting the tailbone lengthened down

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almost as if you're tucking the pelvis

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here again we already talked about

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drawing the shoulders away from the ears

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instead of collapsing into the wrists

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here I'm pressing up and out of the

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palms I take one more breath here and

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then exhale release great curl the toes

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under walk it back for a rest

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yaeh take a second to maybe loop the

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wrist if that feels good

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you can kind of breathe into the feet

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here get your money's worth a little

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Yoga for the feet moment let's take a

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deep breath in and on an exhale we let

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it go and then we dive back onto all

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fours four more all right let's try

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again again going through our checklist

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alignment action drawing that navel up

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towards the spine a couple of things

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since I can't be there in real life with

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you at this moment tendency is for us to

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kind of forget about the neck we're

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either here or we're here and and I want

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us to be considering again the neck a

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nice long extension of this line of the

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spine

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so check in with that before you even

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let the knees hover the other thing is

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the belly usually there's a tendency

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here especially in the gals to drop so

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see if you can tuck the pelvis and draw

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the navel up towards a lower bag then

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another tendency is to kind of let the

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shoulder blades just kind of collapse

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and back body is not awake this is more

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common in men but this is a great tip

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for everyone to press up and out of the

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palms draw the shoulders away from the

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ears to open the chest and then see if

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you can broaden through your upper back

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so that we're not collapsing into the

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shoulder joints here but rather lifting

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up finding that energetic lift up so

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after all that and that was a lot I do

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realize we'll take a deep breath in and

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exhale

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try again let the knees hover going

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through our checklist again everyone's

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different you might notice a shake here

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or a little like tremble in the body

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that's prana the energy moving

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throughout the body waking up those

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muscles use this as an opportunity to

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deepen the breath even if it sounds like

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this all right and gently release curl

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the toes under walk it back for a rest

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all right

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let's do one more three of them we got

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this here we go diving back to all fours

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finding our tabletop position inhale in

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on an exhale a small hover a barely lift

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again so we're not lifting SuperDuper

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high but just enough and that's all it

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takes

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imagine you're in a plank pose here

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visualize imagine what this feels like

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as you hover imagine what it might do to

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your plank I guess I'm trying to say

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visualize what's happening internally

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inhale in and on an exhale release great

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awesome guys take a second to roll the

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race and then shake it out all right the

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second thing we're going to do is a

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little vinyasa so we're going to start

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on all fours tabletop position

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find your integrity and then this time

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we're going to walk the knees towards

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the midline so walk your knees into

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Center and find yourself in a half plank

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here so the wrists are directly

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underneath the shoulders but I'm able to

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tuck my pelvis I might even lift my toes

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my ankles here for fun it's also

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sometimes just kind of helps me when I

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lift my toes helps me remember to tuck

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my pelvis so take a deep breath in here

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and exhale out just kind of finding the

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half plank here this nice long line from

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the crown of the head to the tip of the

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tailbone

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my shirts kind of bagging here today but

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I'm drawing my navel in towards my spine

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and then I'm going to draw my shoulders

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away from the ears and look forward take

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a deep breath in on an exhale bend the

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elbows keep them hugging in towards the

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side body bend them halfway then inhale

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press back up then we're going to send

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it back curling the toes under into kind

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of a pranaam here or a child's pose

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variation then we come back to half

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plank inhale in look forward gazes

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forward chin is lifting exhale hugging

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the elbows into the side body we slowly

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lower down halfway inhale press back up

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all ten fingerprints pressing down

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strong and exhale we send it back

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pronoun

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forehead might release to the mat here

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and now we continue on moving with the

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breath inhale to half plank exhale

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looking forward to slightly lifted we

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bend the elbows hug them into the side

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body halfway inhale press into the palms

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to lift it back up and exhale send or

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back inhale up through exhale hug the

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elbows in lower halfway inhale press

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back up keeping an extension as long as

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you can in the crown of the head and

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then exhale we release he inhaled a half

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plank draw the navel up towards the

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spine tuck your pelvis

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notice that the elbows are wanting to go

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out like a military push

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keep them hugging in lots of integrity

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inhale in exhale halfway pressing back

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up and sending it back pranaam inhale

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half plank looking forward exhale

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halfway inhale press back up and exhale

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turn on let's do one more we got this

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inhale knee will draws up towards a

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spine we shift forward gaze is forward

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this is going to help us in chaturanga

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later we hug the elbows in and lower

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halfway inhale back to half plank and

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exhale relax this time can take the

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palms together and draw them up and over

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the back of the neck walking the elbows

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forward we just take a moment here to

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breathe and rest all right the final

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thing we're going to learn today is a

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pose called knees chest and chin and we

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actually recently did a foundations

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video for this pose so if you'd like you

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can check that out too all right we just

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go a little bit deeper into it so again

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I'm going to start on all fours and then

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I'm going to curl the toes under draw

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the navel to the spine and send it up to

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downward dog for this one okay so find

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your downward dog here this might be

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your first downward dog of the day so

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make sure you don't rush yourself again

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don't let anyone rush you peddle your

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feet now knees chest Chen is the order

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we're going to move in I'm going to draw

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my navel up towards my spine come up

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onto my tippy tip toes draw the navel in

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as you shift forward I slowly lower to

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the knees first I take my gaze forward

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just as I did in the vinyasa before

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keeping the chin lifted moving nice and

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slow here just for demonstration I hug

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the elbows in I keep the pelvis rocking

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the hips high as I slowly lower the

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chest in the chin pause here breathe

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slightly awkward to talk to you from

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here sorry

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and then I'm going to slowly release

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sliding the toes out coming on to the

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pelvic bone and then you might loop the

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shoulders and lift up to a baby call

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right here on an exhale we release curl

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the toes under come back to all fours

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nice let's try that again here we go

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sending the sit bones up to down dog

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deep breath in and long exhale out great

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inhale draw the navel up towards the

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spine shifting forward we come up onto

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the toes slowly we lower the knees keep

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the hips lifted then comes the chest and

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the chin hip points stay high inhale in

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and then exhale sliding through inhale

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lift up and exhale back to all fours

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okay so we're going to do it one more

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time but quick note when you start to

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sink down knees chest especially chin

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there is this tendency that once the

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chest hits you're like bah I made it

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spill all your guts everywhere so on

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this next one see if you can keep the

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integrity that you have here in that

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lowering down so rather than just

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spilling everything into the earth

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rather than letting all your weight go

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see if you can keep an aliveness

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particularly in the back body and as we

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squeeze those elbows in so let's try it

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one more time here we go coming to

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downward facing dog

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deep breath in and long exhale out great

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inhale coming up on the tippy tip toes

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navel draws up let me begin to shift

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forward knees chest and chin keep breath

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in then exhale slide through deep breath

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in as you come up to your Cobra or maybe

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your up dog and then exhale release

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awesome bring your hands in front of you

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and maybe use your forms as a pillow

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okey-dokey smokey so that was a short

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sequence that you can either practice on

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its own or you can maybe implement with

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other practices in your day I do believe

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that

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it's important to work from the inside

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out so hopefully these things are

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helping you kind of connect to your

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insides that sounds weird but I think

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you know what I'm talking about or what

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we just did but hopefully this will just

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help you you know grow awareness from

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the inside out so it's not just about

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these guys all the time right it's about

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core strength and working from the

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inside out if that makes sense

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if it doesn't hop on over to my blog and

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next time have a beautiful day let's see

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