what's up everyone welcome to yoga with

Adriene I am Adriene and today we're

going to learn a short little sequence a

quick little practice to help prepare

your body and your mind for chaturanga

chaturanga can be this sort of like

panic thing for a lot of people and so

here are three things that we're going

to practice today to just help build

strength and integrity in the body so

that we can perform chaturanga one day

with ease and with a happy mind and body

and heart let's hop on the mat and learn

it

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all right to begin we're going to come

to all 4 today the first thing we're

going to learn is called hovering catch

so you come to a tabletop position and

just check in first with your foundation

pressing up and out of the palms

pressing into the tops of the feet and

we travel up to check in with our

alignment making sure the wrists are

directly underneath the shoulders knees

directly underneath the hip points so we

combine those two here in tabletop

position now what's our action drawing

the navel up making sure that the neck

is nice and long so the gaze is straight

down perhaps we draw the shoulders away

from the ears so rather than clenching

here we create space now we take a deep

breath in and on an exhale I engage the

core I wake up my Center by lifting the

kneecaps now it doesn't have to be a big

lift here it can just be a small hover

and that's all you really need to check

in with the body now things are want to

break down really fast see if you can

instead of letting things break down you

can go through your checklist finding

integrity by perhaps drawing the navel

up towards the lower back by maybe

letting the tailbone lengthened down

almost as if you're tucking the pelvis

here again we already talked about

drawing the shoulders away from the ears

instead of collapsing into the wrists

here I'm pressing up and out of the

palms I take one more breath here and

then exhale release great curl the toes

under walk it back for a rest

yaeh take a second to maybe loop the

wrist if that feels good

you can kind of breathe into the feet

here get your money's worth a little

Yoga for the feet moment let's take a

deep breath in and on an exhale we let

it go and then we dive back onto all

fours four more all right let's try

again again going through our checklist

alignment action drawing that navel up

towards the spine a couple of things

since I can't be there in real life with

you at this moment tendency is for us to

kind of forget about the neck we're

either here or we're here and and I want

us to be considering again the neck a

nice long extension of this line of the

spine

so check in with that before you even

let the knees hover the other thing is

the belly usually there's a tendency

here especially in the gals to drop so

see if you can tuck the pelvis and draw

the navel up towards a lower bag then

another tendency is to kind of let the

shoulder blades just kind of collapse

and back body is not awake this is more

common in men but this is a great tip

for everyone to press up and out of the

palms draw the shoulders away from the

ears to open the chest and then see if

you can broaden through your upper back

so that we're not collapsing into the

shoulder joints here but rather lifting

up finding that energetic lift up so

after all that and that was a lot I do

realize we'll take a deep breath in and

exhale

try again let the knees hover going

through our checklist again everyone's

different you might notice a shake here

or a little like tremble in the body

that's prana the energy moving

throughout the body waking up those

muscles use this as an opportunity to

deepen the breath even if it sounds like

this all right and gently release curl

the toes under walk it back for a rest

all right

let's do one more three of them we got

this here we go diving back to all fours

finding our tabletop position inhale in

on an exhale a small hover a barely lift

again so we're not lifting SuperDuper

high but just enough and that's all it

takes

imagine you're in a plank pose here

visualize imagine what this feels like

as you hover imagine what it might do to

your plank I guess I'm trying to say

visualize what's happening internally

inhale in and on an exhale release great

awesome guys take a second to roll the

race and then shake it out all right the

second thing we're going to do is a

little vinyasa so we're going to start

on all fours tabletop position

find your integrity and then this time

we're going to walk the knees towards

the midline so walk your knees into

Center and find yourself in a half plank

here so the wrists are directly

underneath the shoulders but I'm able to

tuck my pelvis I might even lift my toes

my ankles here for fun it's also

sometimes just kind of helps me when I

lift my toes helps me remember to tuck

my pelvis so take a deep breath in here

and exhale out just kind of finding the

half plank here this nice long line from

the crown of the head to the tip of the

tailbone

my shirts kind of bagging here today but

I'm drawing my navel in towards my spine

and then I'm going to draw my shoulders

away from the ears and look forward take

a deep breath in on an exhale bend the

elbows keep them hugging in towards the

side body bend them halfway then inhale

press back up then we're going to send

it back curling the toes under into kind

of a pranaam here or a child's pose

variation then we come back to half

plank inhale in look forward gazes

forward chin is lifting exhale hugging

the elbows into the side body we slowly

lower down halfway inhale press back up

all ten fingerprints pressing down

strong and exhale we send it back

pronoun

forehead might release to the mat here

and now we continue on moving with the

breath inhale to half plank exhale

looking forward to slightly lifted we

bend the elbows hug them into the side

body halfway inhale press into the palms

to lift it back up and exhale send or

back inhale up through exhale hug the

elbows in lower halfway inhale press

back up keeping an extension as long as

you can in the crown of the head and

then exhale we release he inhaled a half

plank draw the navel up towards the

spine tuck your pelvis

notice that the elbows are wanting to go

out like a military push

keep them hugging in lots of integrity

inhale in exhale halfway pressing back

up and sending it back pranaam inhale

half plank looking forward exhale

halfway inhale press back up and exhale

turn on let's do one more we got this

inhale knee will draws up towards a

spine we shift forward gaze is forward

this is going to help us in chaturanga

later we hug the elbows in and lower

halfway inhale back to half plank and

exhale relax this time can take the

palms together and draw them up and over

the back of the neck walking the elbows

forward we just take a moment here to

breathe and rest all right the final

thing we're going to learn today is a

pose called knees chest and chin and we

actually recently did a foundations

video for this pose so if you'd like you

can check that out too all right we just

go a little bit deeper into it so again

I'm going to start on all fours and then

I'm going to curl the toes under draw

the navel to the spine and send it up to

downward dog for this one okay so find

your downward dog here this might be

your first downward dog of the day so

make sure you don't rush yourself again

don't let anyone rush you peddle your

feet now knees chest Chen is the order

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

my navel up towards my spine come up

onto my tippy tip toes draw the navel in

as you shift forward I slowly lower to

the knees first I take my gaze forward

just as I did in the vinyasa before

keeping the chin lifted moving nice and

slow here just for demonstration I hug

the elbows in I keep the pelvis rocking

the hips high as I slowly lower the

chest in the chin pause here breathe

slightly awkward to talk to you from

here sorry

and then I'm going to slowly release

sliding the toes out coming on to the

pelvic bone and then you might loop the

shoulders and lift up to a baby call

right here on an exhale we release curl

the toes under come back to all fours

nice let's try that again here we go

sending the sit bones up to down dog

deep breath in and long exhale out great

inhale draw the navel up towards the

spine shifting forward we come up onto

the toes slowly we lower the knees keep

the hips lifted then comes the chest and

the chin hip points stay high inhale in

and then exhale sliding through inhale

lift up and exhale back to all fours

okay so we're going to do it one more

time but quick note when you start to

sink down knees chest especially chin

there is this tendency that once the

chest hits you're like bah I made it

spill all your guts everywhere so on

this next one see if you can keep the

integrity that you have here in that

lowering down so rather than just

spilling everything into the earth

rather than letting all your weight go

see if you can keep an aliveness

particularly in the back body and as we

squeeze those elbows in so let's try it

one more time here we go coming to

downward facing dog

deep breath in and long exhale out great

inhale coming up on the tippy tip toes

navel draws up let me begin to shift

forward knees chest and chin keep breath

in then exhale slide through deep breath

in as you come up to your Cobra or maybe

your up dog and then exhale release

awesome bring your hands in front of you

and maybe use your forms as a pillow

okey-dokey smokey so that was a short

sequence that you can either practice on

its own or you can maybe implement with

other practices in your day I do believe

that

it's important to work from the inside

out so hopefully these things are

helping you kind of connect to your

insides that sounds weird but I think

you know what I'm talking about or what

we just did but hopefully this will just

help you you know grow awareness from

the inside out so it's not just about

these guys all the time right it's about

core strength and working from the

inside out if that makes sense

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

I'll try to make it make sense for you

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next time have a beautiful day let's see

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