1 00:00:00,744 --> 00:00:01,468 - What's up everyone? 2 00:00:01,468 --> 00:00:03,801 Welcome to Yoga with Adriene, I'm Adriene and today 3 00:00:03,801 --> 00:00:07,094 we have a very special compassion flow for you today. 4 00:00:07,094 --> 00:00:09,176 This practice is going to build some heat in the body, 5 00:00:09,176 --> 00:00:12,242 definitely tone the muscles, core strength, 6 00:00:12,242 --> 00:00:13,447 all that good stuff, 7 00:00:13,447 --> 00:00:15,616 but more importantly, perhaps, 8 00:00:15,616 --> 00:00:17,451 this is a special practice because, one, 9 00:00:17,451 --> 00:00:20,087 it's a little shout-out to all my friends I met on tour 10 00:00:20,087 --> 00:00:23,457 recently, where our theme was compassion, 11 00:00:23,457 --> 00:00:25,459 so this sequence is a little tribute to that. 12 00:00:25,459 --> 00:00:27,427 But also, I think this is a really important time 13 00:00:27,427 --> 00:00:31,098 for us all to practice self-love and compassion, 14 00:00:31,098 --> 00:00:33,500 moving with compassion and in an understanding 15 00:00:33,500 --> 00:00:35,135 of that feels like. 16 00:00:35,135 --> 00:00:36,537 And the more we do that on the mat, 17 00:00:36,537 --> 00:00:39,039 the more likely we're to do it off the mat. 18 00:00:39,039 --> 00:00:41,942 So hop in to something comfy, and let's get started. 19 00:00:41,942 --> 00:00:45,279 (upbeat music) 20 00:00:55,322 --> 00:00:58,582 Alrighty, today we're going to begin lying down. 21 00:00:58,582 --> 00:01:00,193 So come on down. 22 00:01:03,130 --> 00:01:05,732 Feel your back on your yoga mat, 23 00:01:05,732 --> 00:01:07,901 extend your legs out long. 24 00:01:09,186 --> 00:01:12,439 And when you're ready, take the deepest breath 25 00:01:12,439 --> 00:01:14,441 you've taken in all day. 26 00:01:16,577 --> 00:01:19,713 And use your exhale to just really settle in to this moment, 27 00:01:19,713 --> 00:01:21,448 in to this practice. 28 00:01:27,688 --> 00:01:31,591 So the theme of today's practice is compassion. 29 00:01:35,325 --> 00:01:38,832 This is a tribute to the little tour we just did, 30 00:01:38,832 --> 00:01:40,400 meeting a ton of new friends 31 00:01:40,400 --> 00:01:43,470 in the Find All Feels Good community. 32 00:01:50,451 --> 00:01:52,356 Begin to notice how you feel, 33 00:01:52,356 --> 00:01:55,202 and just take a moment to settle in. 34 00:01:55,202 --> 00:01:58,786 The image here is definitely that you just 35 00:01:58,786 --> 00:02:02,656 quickly grab the snow globe off the mantel, 36 00:02:03,714 --> 00:02:05,692 you've shaken it up, 37 00:02:06,824 --> 00:02:11,165 and then you place it gently back on the mantel. 38 00:02:11,165 --> 00:02:14,141 And watch the snow 39 00:02:16,937 --> 00:02:18,438 gently fall. 40 00:02:25,696 --> 00:02:27,885 So allowing the dust to settle here a little bit, 41 00:02:27,885 --> 00:02:31,228 just noticing where your energy's at. 42 00:02:31,228 --> 00:02:33,013 And then I invite you to say yes, 43 00:02:33,013 --> 00:02:34,434 just say yes to your practice, 44 00:02:34,434 --> 00:02:38,725 to exploring, to moving in a way that feels good, 45 00:02:39,656 --> 00:02:42,378 building strength in the body, 46 00:02:44,782 --> 00:02:47,618 but also balancing out the energy. 47 00:02:50,871 --> 00:02:54,541 And we'll do this by focusing on compassion, 48 00:02:55,979 --> 00:02:58,468 the highest form of love. 49 00:02:59,713 --> 00:03:04,435 And when you're ready, again, I'd like to invite you, 50 00:03:04,435 --> 00:03:06,019 a lot of you have heard me say this before, 51 00:03:06,019 --> 00:03:10,631 but to consider that it's not what we do here today 52 00:03:10,631 --> 00:03:14,361 but how we do it, the way in which we move. 53 00:03:15,005 --> 00:03:17,941 Perhaps with compassion, whatever that means to you, 54 00:03:17,941 --> 00:03:19,308 just say yes. 55 00:03:20,484 --> 00:03:23,570 So I will invite you to bring your left hand to your heart, 56 00:03:23,570 --> 00:03:24,638 but don't rush it. 57 00:03:24,638 --> 00:03:26,440 A lot of you are already there right now, I know it, 58 00:03:26,440 --> 00:03:30,057 so put your hand back, (laughs) and let's, you know, 59 00:03:30,057 --> 00:03:32,476 just kinda set the tone that this is an exploration, 60 00:03:32,476 --> 00:03:33,477 a practice. 61 00:03:33,477 --> 00:03:35,522 Gonna get a good workout, gonna build strength, 62 00:03:35,522 --> 00:03:38,248 tone the muscles, balance the energy of the body, 63 00:03:38,248 --> 00:03:42,482 but consider how you move, in and out of things. 64 00:03:42,482 --> 00:03:46,353 So as you slowly lift your left hand, 65 00:03:46,353 --> 00:03:49,329 place it on your heart with care. 66 00:03:51,208 --> 00:03:52,833 And then with the right hand, same thing, 67 00:03:52,833 --> 00:03:56,206 nice and slow bringing the right hand up and over, 68 00:03:56,206 --> 00:03:59,333 placing it on the lower belly. 69 00:04:01,475 --> 00:04:03,553 So now sending breath to your hands, 70 00:04:03,553 --> 00:04:06,480 breathing into your heart space, 71 00:04:07,220 --> 00:04:09,182 and breathing into your lower belly, 72 00:04:09,182 --> 00:04:12,085 this point of intuition, your guts. 73 00:04:17,317 --> 00:04:19,652 Gently deepening the breath. 74 00:04:22,863 --> 00:04:26,033 Letting go of any stress, any tension. 75 00:04:28,305 --> 00:04:30,073 And setting a little intention if you'd like 76 00:04:30,073 --> 00:04:31,028 here for yourself, 77 00:04:31,028 --> 00:04:34,578 it could be just to embrace the theme of today's practice, 78 00:04:34,578 --> 00:04:38,482 or it could be to get through the entire video. 79 00:04:46,009 --> 00:04:49,249 Awesome, then take a deep breath in, 80 00:04:49,249 --> 00:04:52,432 and as you exhale, open your eyes, 81 00:04:52,432 --> 00:04:54,171 reach the fingertips up and overhead, 82 00:04:54,171 --> 00:04:56,897 big full body stretch here as you breathe in. 83 00:04:56,897 --> 00:04:59,900 Give the thinking-mind a break y'all. 84 00:04:59,900 --> 00:05:02,335 Start to really feel it out. 85 00:05:02,335 --> 00:05:06,228 Tap into the sensation as you move, 86 00:05:06,228 --> 00:05:11,261 and again, let the breath begin to take over 87 00:05:11,921 --> 00:05:15,048 and give your thinking-mind a break. 88 00:05:16,440 --> 00:05:18,632 So again, let the breath begin to take over 89 00:05:18,632 --> 00:05:20,450 and give the thinking-mind a break. 90 00:05:20,450 --> 00:05:23,723 One more breath here as you maybe point and flex the feet, 91 00:05:23,723 --> 00:05:25,659 spread the finger tips, 92 00:05:26,690 --> 00:05:28,929 then on an exhale, float the hands down, 93 00:05:28,929 --> 00:05:30,964 really connect the hands into the earth. 94 00:05:30,964 --> 00:05:33,727 All of your fingertips clawing down into the ground 95 00:05:33,727 --> 00:05:37,311 so use what you got here, the earth. 96 00:05:37,311 --> 00:05:38,962 And then bring our awareness to this space 97 00:05:38,962 --> 00:05:41,975 between your navel and your spine, your center. 98 00:05:41,975 --> 00:05:45,178 And it's from there that we'll drive the navel down, 99 00:05:45,178 --> 00:05:47,614 find that place of connect in the middle, 100 00:05:47,614 --> 00:05:49,549 and from there, either one knee at a time 101 00:05:49,549 --> 00:05:53,327 or both knees together, lift the knees up towards the chest. 102 00:05:53,327 --> 00:05:55,755 And then do that two more times 103 00:05:55,755 --> 00:05:58,815 to explore really moving from your center, 104 00:05:58,815 --> 00:06:00,794 from this core activation. 105 00:06:00,794 --> 00:06:02,362 So use what your mama gave you, 106 00:06:02,362 --> 00:06:04,304 so press hands into the earth, 107 00:06:04,304 --> 00:06:06,666 and when you're ready, either both knees at a time 108 00:06:06,666 --> 00:06:10,403 or one knee at a time, really moving from the middle there. 109 00:06:10,403 --> 00:06:14,374 And that will change the quality of the movement. 110 00:06:14,374 --> 00:06:16,576 One more time, connecting to your center again, 111 00:06:16,576 --> 00:06:19,779 use your hands on the earth, inhale in, 112 00:06:19,779 --> 00:06:23,083 and exhale, navel draws down and we lift the knees up. 113 00:06:23,083 --> 00:06:24,117 Awesome. 114 00:06:25,085 --> 00:06:26,620 Give yourself a big hug here, 115 00:06:26,620 --> 00:06:29,656 wrapping the arms around the shins, 116 00:06:29,656 --> 00:06:32,425 take a couple moments to find what feels good here. 117 00:06:32,425 --> 00:06:35,295 Opening the knees, closing, 118 00:06:35,295 --> 00:06:39,032 maybe peeling the nose out towards the knees. 119 00:06:42,633 --> 00:06:45,839 Maybe drawing circles with the knees. 120 00:06:45,839 --> 00:06:50,010 Start to find what feels good, really make it your own. 121 00:06:51,218 --> 00:06:53,380 Telling a little story on the mat today, 122 00:06:53,380 --> 00:06:56,290 so no yoga robots, fo' sho. 123 00:06:57,641 --> 00:06:59,706 Alright, then bring the hands to the backs of the thighs, 124 00:06:59,706 --> 00:07:01,988 give them a little rub. 125 00:07:03,089 --> 00:07:04,924 And then a little pat. 126 00:07:06,333 --> 00:07:07,427 And I always like to think 127 00:07:07,427 --> 00:07:09,663 this is like the pitter-patter of rain, 128 00:07:09,663 --> 00:07:12,666 especially when you're doing it with hundreds of people, 129 00:07:12,666 --> 00:07:15,579 it gets really loud and beautiful. 130 00:07:15,579 --> 00:07:18,238 So just present again, think about your practice today 131 00:07:18,238 --> 00:07:23,307 as an act of story telling, rather than all a workout. 132 00:07:23,307 --> 00:07:24,508 Still get a workout though. 133 00:07:24,508 --> 00:07:26,550 Alright, so moving from your center again, 134 00:07:26,550 --> 00:07:28,718 that place that we just drew our awareness to, 135 00:07:28,718 --> 00:07:32,022 see if you can rock front to back. 136 00:07:32,022 --> 00:07:34,731 You can do it a couple of times, 137 00:07:34,731 --> 00:07:38,091 we're gonna rock all the way up 138 00:07:38,091 --> 00:07:40,527 and through to all fours tabletop position. 139 00:07:40,527 --> 00:07:41,728 But take your time getting there, again, 140 00:07:41,728 --> 00:07:44,725 considering how you connect the dots today. 141 00:07:44,725 --> 00:07:48,968 So this is your practice, your time for yourself. 142 00:07:50,974 --> 00:07:53,844 Really make an effort to try to find what feels good 143 00:07:53,844 --> 00:07:56,102 and place the hands with love, 144 00:07:56,102 --> 00:07:59,850 place the knees underneath the hip points with love, 145 00:07:59,850 --> 00:08:03,253 and we'll meet in tabletop position. 146 00:08:03,253 --> 00:08:04,788 So pay attention to your foundation, 147 00:08:04,788 --> 00:08:05,956 wrists underneath the shoulders, 148 00:08:05,956 --> 00:08:08,125 really press into the tops of the feet, 149 00:08:08,125 --> 00:08:09,593 especially if you're new to the practice, 150 00:08:09,593 --> 00:08:11,695 try to lift up through the front body 151 00:08:11,695 --> 00:08:14,097 so you're not collapsing to the shoulders, but lift up, 152 00:08:14,097 --> 00:08:17,701 everyone, actually, lift up through your shoulder blades 153 00:08:17,701 --> 00:08:20,213 here so that the back of your heart space 154 00:08:20,213 --> 00:08:23,687 is lifting up towards the ceiling or the sky. 155 00:08:23,687 --> 00:08:26,590 Then just make sure that the lower belly is drawing in 156 00:08:26,590 --> 00:08:29,492 so you find that length through the lower back 157 00:08:29,492 --> 00:08:33,363 and then last but not least, make sure 158 00:08:33,363 --> 00:08:35,264 that you're considering that your beautiful neck 159 00:08:35,264 --> 00:08:37,399 is an extension of the spine here. 160 00:08:37,399 --> 00:08:39,668 So this is an active pose, tabletop. 161 00:08:39,668 --> 00:08:42,105 Crown of the head is reaching forward, 162 00:08:42,105 --> 00:08:44,274 tailbone is reaching back. 163 00:08:44,274 --> 00:08:47,010 We're pressing away from the foundation, 164 00:08:47,010 --> 00:08:49,479 all of your fingerprints, all of your knuckles, 165 00:08:49,479 --> 00:08:52,282 and the tops of the feet. 166 00:08:52,282 --> 00:08:55,585 Take a deep breath in, long breath out 167 00:08:55,585 --> 00:08:58,622 as you draw the shoulders away from the ears. 168 00:08:58,622 --> 00:09:00,107 Imagine placing a little tea cup 169 00:09:00,107 --> 00:09:02,259 on the back of the neck here. 170 00:09:02,259 --> 00:09:06,363 Then stay here, breathing, finding this awareness 171 00:09:06,363 --> 00:09:08,031 from the crown to the tail, 172 00:09:08,031 --> 00:09:12,202 or we're gonna test out this line of the spine, the dhundha, 173 00:09:12,202 --> 00:09:14,804 by inhaling in, this is optional, and exhaling, 174 00:09:14,804 --> 00:09:17,255 bending the elbows, lifting the knees, 175 00:09:17,255 --> 00:09:19,376 and hovering in table for five. 176 00:09:19,376 --> 00:09:23,046 Put your gaze straight down, four, breathe. 177 00:09:23,046 --> 00:09:23,880 Two, 178 00:09:24,828 --> 00:09:28,054 and slowly releasing the knees on the one. 179 00:09:28,054 --> 00:09:28,868 Awesome. 180 00:09:28,868 --> 00:09:32,786 Inhale, drop the belly, carve a line with your nose, 181 00:09:32,786 --> 00:09:35,875 look up, cow pose. 182 00:09:35,875 --> 00:09:39,219 Press into your hands, and then exhale 183 00:09:39,219 --> 00:09:41,714 rounding through the spine, we can check, 184 00:09:41,714 --> 00:09:44,951 navel draws up, chin to chest, 185 00:09:44,951 --> 00:09:46,181 cat. 186 00:09:47,073 --> 00:09:51,980 Inhale, drop the belly, press into your fingerprints, 187 00:09:51,980 --> 00:09:53,990 nice, slow, mindful movement here 188 00:09:53,990 --> 00:09:57,778 as you open through the chest, look up. 189 00:09:57,778 --> 00:10:01,968 And then exhale, rounding through, chin to chest, 190 00:10:01,968 --> 00:10:04,871 arching the back, rounding through. 191 00:10:06,372 --> 00:10:09,382 Again, inhale, drop the belly, 192 00:10:09,382 --> 00:10:12,008 tops of the shoulders draw away from the ears, 193 00:10:12,008 --> 00:10:16,349 try to create a full body experience in this final flex. 194 00:10:17,517 --> 00:10:20,086 And on the exhale, rounding through 195 00:10:20,086 --> 00:10:22,322 starting at the tail bone and traveling 196 00:10:22,322 --> 00:10:24,327 all the way up through, 197 00:10:24,327 --> 00:10:27,727 'til the crown of the head releases. 198 00:10:27,727 --> 00:10:30,541 Fabulous. Take a couple more on your own. 199 00:10:30,541 --> 00:10:33,066 You might stick with this structure we just did together 200 00:10:33,066 --> 00:10:35,034 or you might start to veer off the railroad tracks 201 00:10:35,034 --> 00:10:38,838 a little bit, maybe you have already, too. 202 00:10:38,838 --> 00:10:40,740 If you're my friend and you've been practicing with me 203 00:10:40,740 --> 00:10:42,809 a while, then you know. 204 00:10:42,809 --> 00:10:44,611 Find what feels good. 205 00:10:44,611 --> 00:10:46,379 Send the hips left and right. 206 00:10:46,379 --> 00:10:50,377 If the calves are sore, maybe you curl the toes under. 207 00:10:50,377 --> 00:10:51,901 If you need to come off the wrist, 208 00:10:51,901 --> 00:10:54,287 maybe you come to a child's pose. 209 00:10:54,287 --> 00:10:57,457 So you take a little bit of freestyle here 210 00:10:57,457 --> 00:11:00,693 to do your thing and really move from a place of connect 211 00:11:00,693 --> 00:11:04,180 so it'll look different, feel different every day. 212 00:11:04,180 --> 00:11:07,484 But really practicing 213 00:11:09,705 --> 00:11:10,879 listening. 214 00:11:14,941 --> 00:11:17,076 And then we'll use this stance that you've created 215 00:11:17,076 --> 00:11:21,174 on your yoga mat to make our way to downward dog. 216 00:11:21,174 --> 00:11:24,801 So you do it in your own time, not when I say to do it, 217 00:11:24,801 --> 00:11:26,703 but when it feels good. 218 00:11:28,886 --> 00:11:30,714 And that's not just a catch phrase, 219 00:11:30,714 --> 00:11:33,850 it's this idea of really training the mind and body 220 00:11:33,850 --> 00:11:37,594 to work as one, to have a conversation. 221 00:11:37,594 --> 00:11:39,832 So you choreograph your way to downward dog, 222 00:11:39,832 --> 00:11:42,001 that's where we will meet. 223 00:11:43,693 --> 00:11:45,962 And same sort of thing. 224 00:11:45,962 --> 00:11:50,910 Strong foundation and then find some freedom from that, 225 00:11:51,865 --> 00:11:54,434 maybe take your dog for a walk, 226 00:11:55,362 --> 00:11:58,565 tapping into a nice audible breath. 227 00:11:58,565 --> 00:12:01,668 Everyone root down through that index finger and thumb. 228 00:12:01,668 --> 00:12:05,839 Lift up from the hip creases, soften the skin of the face. 229 00:12:07,744 --> 00:12:11,881 Fabulous, take one more deep breath in wherever you are. 230 00:12:13,253 --> 00:12:17,257 Then exhale, drop the heels downward-facing dog. 231 00:12:18,828 --> 00:12:21,364 Inner thighs rotate in. 232 00:12:21,364 --> 00:12:23,967 Tops of the shoulders rotate out. 233 00:12:23,967 --> 00:12:27,504 Take one more breath here, you got this. 234 00:12:27,504 --> 00:12:30,840 Exhale out through the mouth with sound. 235 00:12:31,741 --> 00:12:33,510 Cool, inhaling again. 236 00:12:34,491 --> 00:12:38,161 Exhale, slow descend of the knees back down. 237 00:12:39,592 --> 00:12:41,127 Awesome, now we're gonna drop the elbows 238 00:12:41,127 --> 00:12:42,328 where the hands were, 239 00:12:42,328 --> 00:12:44,798 so drop the elbows down and actually 240 00:12:44,798 --> 00:12:48,601 go ahead and bring them right underneath the shoulders, 241 00:12:48,601 --> 00:12:50,303 and then plant your palms firmly 242 00:12:50,303 --> 00:12:52,372 so that the wrists aren't coming in or going out, 243 00:12:52,372 --> 00:12:54,174 but they're right in line with the elbows. 244 00:12:54,174 --> 00:12:56,109 So you have two parallel lines. 245 00:12:56,109 --> 00:12:59,712 And the upper arm bones are perpendicular to your yoga mat. 246 00:12:59,712 --> 00:13:03,883 Cool, puppy posture, anahatasana so plant all your fingers 247 00:13:03,883 --> 00:13:05,952 and slowly walk the knees backs, 248 00:13:05,952 --> 00:13:07,387 send your tail up towards the sky, 249 00:13:07,387 --> 00:13:09,622 peek at me if you need to, of course. 250 00:13:09,622 --> 00:13:13,426 And nice and slow we create this puppy posture, 251 00:13:13,426 --> 00:13:16,729 melting the heart to the earth. 252 00:13:16,729 --> 00:13:19,232 Perfect for our theme today. 253 00:13:19,232 --> 00:13:21,824 But also really great if you own 254 00:13:21,824 --> 00:13:25,304 a smartphone, a computer, 255 00:13:25,304 --> 00:13:28,708 a child, a car, a journal, an instrument, 256 00:13:29,476 --> 00:13:30,643 you catch my drift, right? 257 00:13:30,643 --> 00:13:33,886 Starting to open up through the shoulders here. 258 00:13:34,941 --> 00:13:36,403 Maybe the forehead touches the mat, 259 00:13:36,403 --> 00:13:37,897 maybe it doesn't right now but it will 260 00:13:37,897 --> 00:13:40,930 in another day or another year or maybe never. 261 00:13:42,187 --> 00:13:44,401 Bring the breath, fill the space 262 00:13:44,401 --> 00:13:47,193 with the sound of your breath. 263 00:13:50,279 --> 00:13:54,600 Big shoulder opening here, so please breathe deep. 264 00:13:56,743 --> 00:13:59,345 Finding length in the side body 265 00:14:00,276 --> 00:14:03,012 and you can consider, again, just like in downward dog, 266 00:14:03,012 --> 00:14:06,182 your hip creases lifting you up, up, up. 267 00:14:07,380 --> 00:14:10,183 Sits bone spreading left to right. 268 00:14:11,257 --> 00:14:13,359 Then firmly pressing to the tops of the feet, 269 00:14:13,359 --> 00:14:16,713 press into all of your fingerprints 270 00:14:16,713 --> 00:14:18,331 and try to move from your center here. 271 00:14:18,331 --> 00:14:20,633 So the navel draws up, you can even peek at the video here 272 00:14:20,633 --> 00:14:24,657 to see, this activation of the navel drawing up 273 00:14:24,657 --> 00:14:29,108 and then from there, I'll slowly carve a line with the nose 274 00:14:29,108 --> 00:14:33,346 slide on home all the way onto the belly. 275 00:14:33,346 --> 00:14:36,616 Bring the elbows again right underneath the shoulders 276 00:14:36,616 --> 00:14:39,018 and we'll start to lift up into sphinx pose. 277 00:14:39,018 --> 00:14:41,788 So press the pubic bone down into the earth, 278 00:14:41,788 --> 00:14:46,202 and the feet are still hip-width apart, not bound together. 279 00:14:46,202 --> 00:14:48,094 And again, just notice that the wrists have come in 280 00:14:48,094 --> 00:14:49,662 or gone out. 281 00:14:49,662 --> 00:14:51,965 And this is an active pose here so breathe deep. 282 00:14:51,965 --> 00:14:56,135 Press away from your yoga mat, so find your foundation. 283 00:14:57,120 --> 00:14:59,022 Inhale, open the chest. 284 00:14:59,939 --> 00:15:03,910 And now exhale slowly drawing a line with the nose 285 00:15:03,910 --> 00:15:05,511 past the right shoulder. 286 00:15:05,511 --> 00:15:09,716 Feel this connect from your left ear to your left elbow 287 00:15:09,716 --> 00:15:12,518 all the way down to your left toes. 288 00:15:12,518 --> 00:15:14,153 Again, nice active posture 289 00:15:14,153 --> 00:15:17,156 so you need active breathing here. 290 00:15:17,156 --> 00:15:19,525 Soften the skin of the face and then imagine 291 00:15:19,525 --> 00:15:22,362 someone kissing you on the left side of the neck here. 292 00:15:22,362 --> 00:15:25,531 Inhale in, exhale come back to center. 293 00:15:26,332 --> 00:15:30,303 Inhale in again, and exhale drawing a line 294 00:15:30,303 --> 00:15:32,539 now with the nose past the left shoulder. 295 00:15:32,539 --> 00:15:34,921 And as you do that, feel that intense stretch in the neck 296 00:15:34,921 --> 00:15:39,926 but also really find that connect of ear, elbow, toes. 297 00:15:42,872 --> 00:15:46,850 Full body strengthening, full body experience, 298 00:15:46,850 --> 00:15:49,649 imagine someone kissing you on the right side of the neck, 299 00:15:49,649 --> 00:15:50,616 why not, right? 300 00:15:50,616 --> 00:15:54,100 Inhale, and then exhale come back to center. 301 00:15:54,100 --> 00:15:55,685 Alright guys, let's light it up. 302 00:15:55,685 --> 00:16:00,226 Curl the toes under, tuck the chin, lift the kneecaps, 303 00:16:00,226 --> 00:16:01,256 so coming into a form, 304 00:16:01,256 --> 00:16:03,129 plank here to light a little fire, 305 00:16:03,129 --> 00:16:04,664 little agni in the belly. 306 00:16:04,664 --> 00:16:06,966 So from your navel, inhale and exhale, 307 00:16:06,966 --> 00:16:09,969 navel draws up, we press into the foundation, 308 00:16:09,969 --> 00:16:13,906 lift the hips, hovering forearm plank for five, 309 00:16:14,687 --> 00:16:17,590 four, breathe deep, nice long neck, 310 00:16:18,438 --> 00:16:19,272 three, 311 00:16:20,236 --> 00:16:23,373 two, press into your fingerprints, 312 00:16:23,373 --> 00:16:25,942 awesome and then slowly release. 313 00:16:25,942 --> 00:16:28,277 Hips come to the earth, we press into the tops of the feet. 314 00:16:28,277 --> 00:16:31,214 Slide the hands back in line with the ribs, 315 00:16:31,214 --> 00:16:33,082 hug the elbows into the side body, 316 00:16:33,082 --> 00:16:37,086 tuck the chin into the chest, and slowly roll up. 317 00:16:37,086 --> 00:16:39,489 Feel that stretch in the back of the neck here. 318 00:16:39,489 --> 00:16:42,125 As you rise up, baby cobra. 319 00:16:42,125 --> 00:16:42,959 Inhale in. 320 00:16:44,060 --> 00:16:48,831 And exhale, cascading with the breath as you come back down. 321 00:16:48,831 --> 00:16:49,666 Beautiful. 322 00:16:49,666 --> 00:16:51,334 Curl the toes under. 323 00:16:51,334 --> 00:16:53,403 Coming into your power here, nice strong plank, 324 00:16:53,403 --> 00:16:56,582 lift the kneecaps, tone the quads, 325 00:16:56,582 --> 00:16:59,752 inhale press up to plank. 326 00:16:59,752 --> 00:17:03,195 Awesome, big exhale as you find that lift-up through 327 00:17:03,195 --> 00:17:05,391 the center of the upper back body. 328 00:17:05,391 --> 00:17:06,692 So don't collapse here, 329 00:17:06,692 --> 00:17:08,830 lift up through your shoulder blades, 330 00:17:08,830 --> 00:17:11,711 lift your heart through the back body. 331 00:17:11,711 --> 00:17:14,433 Take one more breath here, you got this. 332 00:17:14,433 --> 00:17:18,704 And then exhale, hips up high, downward-facing dog. 333 00:17:18,704 --> 00:17:19,906 Awesome work everyone. 334 00:17:19,906 --> 00:17:24,076 Deep breath in through the nose, and out through the mouth. 335 00:17:25,504 --> 00:17:27,272 Shake the head loose. 336 00:17:30,313 --> 00:17:33,883 And when you're ready, take it for a nice slow walk 337 00:17:33,883 --> 00:17:36,085 up towards the front edge of your mat. 338 00:17:36,085 --> 00:17:38,988 Waking up through the ankles, the feet, 339 00:17:38,988 --> 00:17:40,590 the backs of the legs. 340 00:17:40,590 --> 00:17:43,783 We'll meet in a forward fold the top of your mat, 341 00:17:43,783 --> 00:17:45,728 feet hip-width apart. 342 00:17:47,066 --> 00:17:48,968 Soft bend in the knees. 343 00:17:52,028 --> 00:17:53,763 Continue to deepen your breath 344 00:17:53,763 --> 00:17:55,331 and find what feels good here. 345 00:17:55,331 --> 00:17:59,435 Maybe swing side to side, maybe you come to stillness 346 00:17:59,435 --> 00:18:01,804 and allow the breath to move you. 347 00:18:01,804 --> 00:18:03,251 Maybe you clasp the elbows, 348 00:18:03,251 --> 00:18:07,085 a little rock gently side to side. 349 00:18:08,251 --> 00:18:11,754 And take a moment to shake the head loose. 350 00:18:17,393 --> 00:18:21,064 Then in your next breath in, inhale, lift up halfway. 351 00:18:21,064 --> 00:18:24,200 Press into your feet, slide the hands up to the shins 352 00:18:24,200 --> 00:18:27,870 or to the tops of the thighs, and find that nice long spine 353 00:18:27,870 --> 00:18:30,073 you had in tabletop. 354 00:18:30,073 --> 00:18:35,078 Inhale in to find length and exhale to soften and bow. 355 00:18:35,078 --> 00:18:38,014 Bend the knees, again connect to your feet. 356 00:18:38,014 --> 00:18:40,283 Tuck the chin into the chest, 357 00:18:40,283 --> 00:18:42,185 and slowly begin to roll it up. 358 00:18:42,185 --> 00:18:45,888 If you're brave, close your eyes and take it nice and slow. 359 00:18:45,888 --> 00:18:48,224 We'll meet in mountain pose. 360 00:18:59,005 --> 00:19:02,575 And when you roll up to your mountain pose, 361 00:19:04,370 --> 00:19:06,839 you know what to do. 362 00:19:06,839 --> 00:19:09,842 Fix your pantaloons, lick your lips, 363 00:19:10,646 --> 00:19:13,983 maybe shrug the shoulders a couple time. 364 00:19:15,405 --> 00:19:18,908 Maybe find soft easy movement in the neck. 365 00:19:22,829 --> 00:19:25,932 Coming into your best and most beautiful mountain, 366 00:19:25,932 --> 00:19:30,103 finding a fresh breath, so inhale lots of love in, 367 00:19:31,471 --> 00:19:33,806 and exhale lots of love out. 368 00:19:36,119 --> 00:19:38,988 Cultivate awareness of the energetic body 369 00:19:38,988 --> 00:19:41,023 by drawing energy up from the arches, 370 00:19:41,023 --> 00:19:42,558 lifting up through that pelvic floor, 371 00:19:42,558 --> 00:19:45,228 just finding more awareness as we go along here, 372 00:19:45,228 --> 00:19:50,099 all the way up through the spine in that center plumb line. 373 00:19:50,099 --> 00:19:52,235 Then we're gonna move the fingertips at a flying V here, 374 00:19:52,235 --> 00:19:54,771 so not out at your sides, and not forward, 375 00:19:54,771 --> 00:19:56,506 but right in a nice flying V 376 00:19:56,506 --> 00:19:59,041 to get that rotation in the shoulder here. 377 00:19:59,041 --> 00:20:03,002 So we'll practice that as you inhale, opening up, 378 00:20:04,170 --> 00:20:06,372 thumbs back, pinkies forward. 379 00:20:06,372 --> 00:20:08,541 And then exhale, lowering. 380 00:20:11,377 --> 00:20:12,578 And so if we're used to being here, 381 00:20:12,578 --> 00:20:13,679 it's kinda hard to do that, 382 00:20:13,679 --> 00:20:16,415 so this is training us to open the palms, 383 00:20:16,415 --> 00:20:20,747 find that rotation in the shoulder, and inhale reach up. 384 00:20:20,747 --> 00:20:23,829 One more time, float it down. 385 00:20:23,829 --> 00:20:26,352 And this time with a fierce compassionate breadth. 386 00:20:26,352 --> 00:20:27,760 Inhale, reach. 387 00:20:29,085 --> 00:20:31,611 Exhale, relax the shoulders down, 388 00:20:31,611 --> 00:20:33,212 shoulder blades down the back body, 389 00:20:33,212 --> 00:20:34,714 finding that lift-up through the front body, 390 00:20:34,714 --> 00:20:36,849 that grounding through the back body, 391 00:20:36,849 --> 00:20:39,819 and then take a big beach ball up and over our head. 392 00:20:39,819 --> 00:20:42,055 It's like you're holding the beach ball, so there's energy 393 00:20:42,055 --> 00:20:43,322 between your hands 394 00:20:43,322 --> 00:20:45,792 thumbs back, pinkies forward. 395 00:20:45,792 --> 00:20:49,392 Then inhale in here, exhale, bend the elbows, 396 00:20:49,392 --> 00:20:51,427 lift your chest, big heart opener here. 397 00:20:51,427 --> 00:20:54,330 Thumbs back, pinkies forward, maybe lift the chin. 398 00:20:54,330 --> 00:20:55,164 Smile. 399 00:20:57,713 --> 00:21:01,217 Then on your next inhale, reach the fingertips up, 400 00:21:01,217 --> 00:21:04,025 and exhale rain it down. 401 00:21:04,897 --> 00:21:06,219 Forward fold. 402 00:21:07,316 --> 00:21:10,219 Bend the knees, big inhale lifts you up halfway, 403 00:21:10,219 --> 00:21:14,257 find length, your version of flat back here. 404 00:21:14,257 --> 00:21:17,126 Then exhale to soften and bow. 405 00:21:17,126 --> 00:21:19,762 Bend the knees, inhale reach for the sky. 406 00:21:19,762 --> 00:21:23,966 Consider that flying V here, that rotation in the shoulder. 407 00:21:23,966 --> 00:21:26,135 And exhale hands to heart. 408 00:21:28,194 --> 00:21:30,930 Soft knees, inhale, reach it out. 409 00:21:32,708 --> 00:21:35,711 Exhale, bend the elbows, thumbs back, pinkies forward, 410 00:21:35,711 --> 00:21:37,046 lift your chest. 411 00:21:38,060 --> 00:21:41,030 Inhale, reach for the sky, 412 00:21:41,030 --> 00:21:42,765 exhale, rain it down. 413 00:21:44,767 --> 00:21:47,436 Inhale, lifts up up halfway, your version, 414 00:21:47,436 --> 00:21:50,973 long beautiful neck here, find length. 415 00:21:50,973 --> 00:21:53,709 And then exhale, soften and fold. 416 00:21:54,613 --> 00:21:56,882 Sweet, bring the feet together here if they're not 417 00:21:56,882 --> 00:21:59,752 and then step the right toes back. 418 00:21:59,752 --> 00:22:01,954 Lower the right knee, feel free to pad the knee 419 00:22:01,954 --> 00:22:04,190 by doubling up on your mat, or bring your little 420 00:22:04,190 --> 00:22:06,726 towel or blankie into your practice 421 00:22:06,726 --> 00:22:08,694 and then from here we're gonna start to stretch out 422 00:22:08,694 --> 00:22:11,530 the lower body while still maintaining this lift, 423 00:22:11,530 --> 00:22:13,766 or this awareness through the heart. 424 00:22:13,766 --> 00:22:15,234 So make sure you're not on a tight rope 425 00:22:15,234 --> 00:22:19,405 front knee over front ankle, breathing deep in here, inhale. 426 00:22:20,897 --> 00:22:23,499 And then exhale, pulling back to the left hip crease, 427 00:22:23,499 --> 00:22:27,870 take your left toes up towards the sky, runner's stretch. 428 00:22:27,870 --> 00:22:30,483 So I'm not coming back onto that heel, but rather 429 00:22:30,483 --> 00:22:34,707 my right thigh bone's perpendicular to the mat. 430 00:22:34,707 --> 00:22:38,324 Again, flex your left toes, breathe deep. 431 00:22:41,430 --> 00:22:44,567 Then rolling through that left foot, 432 00:22:44,567 --> 00:22:46,635 we'll come all the way to a nice low lunge. 433 00:22:46,635 --> 00:22:48,464 So you can keep the back knee lowered 434 00:22:48,464 --> 00:22:50,222 if you need to stay low to the ground today, 435 00:22:50,222 --> 00:22:51,430 your energy level's low, 436 00:22:51,430 --> 00:22:53,939 or you're just feeling like that is really nice 437 00:22:53,939 --> 00:22:56,732 for the hip flexor, otherwise, curl your right toes under 438 00:22:56,732 --> 00:22:59,245 and send the right heel back, find that lift up 439 00:22:59,245 --> 00:23:04,216 from the pelvic floor, that connection to your center. 440 00:23:04,216 --> 00:23:06,118 Then wherever you are, whether back knee is lowered 441 00:23:06,118 --> 00:23:07,920 or lifted, loop the shoulders, 442 00:23:07,920 --> 00:23:09,645 let your heart radiate forward on an inhale. 443 00:23:09,645 --> 00:23:12,471 Maybe the fingertips hover for a moment, 444 00:23:12,471 --> 00:23:16,128 and then exhale plant the palms, step the left toes back 445 00:23:16,128 --> 00:23:20,332 and slowly lower belly to cobra or maybe now chaturanga 446 00:23:20,332 --> 00:23:21,834 to upward-facing dog. 447 00:23:21,834 --> 00:23:26,225 Take your time, use your inhale to open your heart 448 00:23:26,225 --> 00:23:29,532 and use the exhale to make your way back down to down dog. 449 00:23:29,532 --> 00:23:31,110 Take your time. 450 00:23:32,705 --> 00:23:34,774 When you get there, take a cleansing breath, 451 00:23:34,774 --> 00:23:39,178 so big inhale in through the nose, shake the head loose, 452 00:23:39,178 --> 00:23:41,914 and exhale out through the mouth. 453 00:23:43,132 --> 00:23:46,302 Awesome, nice and easy, step the big toes together 454 00:23:46,302 --> 00:23:49,605 and when you're ready, right foot comes all the way up 455 00:23:49,605 --> 00:23:52,942 and we lower the left knee, nice slow lunge. 456 00:23:52,942 --> 00:23:57,179 Take your time here, keep time nice and low. 457 00:23:57,179 --> 00:23:59,181 Maybe walk the feet out. 458 00:24:01,750 --> 00:24:04,386 And front knee over front ankle. 459 00:24:06,322 --> 00:24:10,961 Just feeling it out, being present with your breath, 460 00:24:12,728 --> 00:24:14,263 and then a lot of times 461 00:24:14,263 --> 00:24:16,499 we can get into the lower body start to stretch 462 00:24:16,499 --> 00:24:18,934 but then we forget about the rest of the body, 463 00:24:18,934 --> 00:24:22,505 so let the news from down below travel up 464 00:24:22,505 --> 00:24:23,539 through the spine. 465 00:24:23,539 --> 00:24:25,841 Try to keep an open heart. 466 00:24:25,841 --> 00:24:26,675 Open mind. 467 00:24:27,546 --> 00:24:28,914 Inhale. 468 00:24:28,914 --> 00:24:31,417 Exhale, send the hips back so really pulling back 469 00:24:31,417 --> 00:24:32,818 from the right hip crease, 470 00:24:32,818 --> 00:24:34,787 press into the top of that back foot, 471 00:24:34,787 --> 00:24:38,491 we come to our runner's stretch flexing the right toes 472 00:24:38,491 --> 00:24:40,259 up towards your face. 473 00:24:41,257 --> 00:24:45,161 Relax the shoulders down away from the ears 474 00:24:45,161 --> 00:24:46,929 and find your breath. 475 00:24:50,756 --> 00:24:53,035 And then rolling through that right foot, 476 00:24:53,035 --> 00:24:55,527 we can keep the back knee lowered 477 00:24:55,527 --> 00:25:00,049 or we curl the toes under and lift, finding nice low lunge 478 00:25:00,049 --> 00:25:02,445 wherever you are, whatever variation, 479 00:25:02,445 --> 00:25:04,757 find the little lift from the pelvic floor, 480 00:25:04,757 --> 00:25:06,572 a little connect to your center, 481 00:25:06,572 --> 00:25:08,440 and then deep breath in together 482 00:25:08,440 --> 00:25:10,275 we'll all loop the shoulders, 483 00:25:10,275 --> 00:25:12,728 open the chest, let your heart radiate forward. 484 00:25:12,728 --> 00:25:15,204 Maybe your fingertips come off the ground. 485 00:25:15,204 --> 00:25:18,183 One big breath in here, and then exhale. 486 00:25:18,183 --> 00:25:20,626 Plant the palms, step right toes back 487 00:25:20,626 --> 00:25:24,556 and move through a vinyasa, so it could be belly to cobra, 488 00:25:24,556 --> 00:25:27,860 or it could be chaturanga to up-dog. 489 00:25:27,860 --> 00:25:31,857 So vinyasa is really just about moving with intention, 490 00:25:31,857 --> 00:25:34,433 careful not to rush it here. 491 00:25:35,567 --> 00:25:39,238 Big exhale takes you to downward-facing dog. 492 00:25:41,407 --> 00:25:43,409 Big inhale in. 493 00:25:43,409 --> 00:25:46,479 Long exhale out through the mouth. 494 00:25:46,479 --> 00:25:49,482 Inhale, bend the knees, look forward, 495 00:25:49,482 --> 00:25:51,383 exhale, make your way to the top. 496 00:25:51,383 --> 00:25:53,319 So if you're working on hops, you can do that. 497 00:25:53,319 --> 00:25:55,688 You can repeat the slow walk from before 498 00:25:55,688 --> 00:25:58,557 or you can always just take a couple steps up 499 00:25:58,557 --> 00:26:00,726 where the hands are. 500 00:26:00,726 --> 00:26:01,794 Forward fold. 501 00:26:03,505 --> 00:26:06,609 Big inhale lifts you up halfway, your version. 502 00:26:06,609 --> 00:26:08,042 Find length. 503 00:26:09,365 --> 00:26:11,118 And exhale to bow. 504 00:26:12,441 --> 00:26:15,945 Bend the knees, inhale, reach for the sky. 505 00:26:15,945 --> 00:26:18,847 Big beach ball up and overhead. 506 00:26:18,847 --> 00:26:20,749 And exhale hands to heart. 507 00:26:20,749 --> 00:26:23,686 Bring the feet together, close your eyes, 508 00:26:23,686 --> 00:26:25,490 observe your breath. 509 00:26:32,731 --> 00:26:33,599 And here we go. 510 00:26:33,599 --> 00:26:35,834 Bend the knees, inhale flying V here 511 00:26:35,834 --> 00:26:38,437 as we reach for the sky. 512 00:26:38,437 --> 00:26:41,707 Exhale, bend the elbows, thumbs back, pinkies forward, 513 00:26:41,707 --> 00:26:44,243 lengthen the tailbone down to support the lower back here 514 00:26:44,243 --> 00:26:47,079 as you lift the sternum up. 515 00:26:47,079 --> 00:26:48,047 So good. 516 00:26:48,047 --> 00:26:50,749 Inhale reach for the sky. 517 00:26:50,749 --> 00:26:52,751 And exhale rain it down. 518 00:26:52,751 --> 00:26:55,120 Soft bend in the knees. 519 00:26:55,120 --> 00:26:55,955 Awesome. 520 00:26:55,955 --> 00:26:59,858 Inhale lifts you up halfway, nice flat-back position. 521 00:26:59,858 --> 00:27:01,760 And exhale to soften and bow. 522 00:27:01,760 --> 00:27:03,429 This time, bend the knees, plant the palms, 523 00:27:03,429 --> 00:27:05,364 step or hop it back to plank. 524 00:27:05,364 --> 00:27:07,800 Optional vinyasa here, you can just take it straight 525 00:27:07,800 --> 00:27:10,569 to downward dog, or you move through a flow, 526 00:27:10,569 --> 00:27:12,777 building strength with integrity, 527 00:27:12,777 --> 00:27:15,261 moving with your breath. 528 00:27:15,261 --> 00:27:18,020 We'll meet in downward dog. 529 00:27:18,020 --> 00:27:20,639 When you're there, take a nice cleansing inhale 530 00:27:20,639 --> 00:27:24,253 in through the nose, and maybe lion's breath. 531 00:27:24,253 --> 00:27:26,452 Exhale, tongue out. 532 00:27:27,844 --> 00:27:28,615 Awesome. 533 00:27:28,615 --> 00:27:31,327 Walk the toes together, and on your next inhale, 534 00:27:31,327 --> 00:27:33,229 lift your right leg up high. 535 00:27:33,229 --> 00:27:36,932 Lift from your right inner thigh, turn the right toes down, 536 00:27:36,932 --> 00:27:38,341 especially that right pinky toes. 537 00:27:38,341 --> 00:27:40,543 It may not go as high. 538 00:27:40,543 --> 00:27:44,647 So we're leveling the glutes here, leveling the hips, 539 00:27:44,647 --> 00:27:46,482 not because that's the way we do it in yoga, 540 00:27:46,482 --> 00:27:49,785 but because that is an awesome way to find stability 541 00:27:49,785 --> 00:27:52,218 in the joints, the hips, the shoulders. 542 00:27:52,218 --> 00:27:54,867 Take one more breath here, you got this. 543 00:27:54,867 --> 00:27:58,043 Then exhale, knee to to nose, try to touch your right heel 544 00:27:58,043 --> 00:27:59,945 to your right glute. 545 00:27:59,945 --> 00:28:02,414 Awesome, step it up all the way. 546 00:28:02,414 --> 00:28:05,117 Pivot on the back foot, warrior one. 547 00:28:05,117 --> 00:28:08,287 So take your time here, stay connected to your lower body 548 00:28:08,287 --> 00:28:11,493 and then allow that connection to the lower body 549 00:28:11,493 --> 00:28:15,554 to translate and travel all the way up through the spine. 550 00:28:15,554 --> 00:28:17,623 So it's not disconnected. 551 00:28:19,298 --> 00:28:22,201 But rather, quite the opposite. 552 00:28:22,201 --> 00:28:24,570 Left toes turn in, right toes point forward. 553 00:28:24,570 --> 00:28:26,205 Try to get front knee over front ankle, 554 00:28:26,205 --> 00:28:29,108 make sure you can see your front big toe. 555 00:28:29,108 --> 00:28:31,377 Hands can stay on the waistline 556 00:28:31,377 --> 00:28:34,012 or we'll inhale reach for the sky. 557 00:28:34,012 --> 00:28:36,807 Big beach ball, up and overhead. 558 00:28:38,847 --> 00:28:43,452 Find your breath and find the power in that back leg here. 559 00:28:43,452 --> 00:28:46,622 Here we go, inhale, reach for the sky, 560 00:28:47,629 --> 00:28:50,466 exhale, bend the elbows, thumbs back, pinkies forward, 561 00:28:50,466 --> 00:28:51,633 lift your heart. 562 00:28:51,633 --> 00:28:53,202 Now this time when we reach for the sky, 563 00:28:53,202 --> 00:28:54,837 we're gonna straighten the front leg. 564 00:28:54,837 --> 00:28:57,172 So inhale reach and we flow. 565 00:28:58,854 --> 00:29:03,826 Exhale bend front knee, bend the elbows, lift your heart. 566 00:29:03,826 --> 00:29:05,027 It'll take a while to get in this groove, 567 00:29:05,027 --> 00:29:06,895 so once you got it, really commit to the breath. 568 00:29:06,895 --> 00:29:09,531 Inhale straighten the front leg. 569 00:29:09,531 --> 00:29:13,368 Lift from the pelvic floor, exhale bend the elbows. 570 00:29:13,368 --> 00:29:16,238 Thumbs back, pinkies forward. 571 00:29:16,238 --> 00:29:18,440 Once you get the groove, you can start to integrate the neck 572 00:29:18,440 --> 00:29:19,675 in a way that feels good. 573 00:29:19,675 --> 00:29:20,742 Inhale reach. 574 00:29:21,944 --> 00:29:24,164 And exhale bend. 575 00:29:25,425 --> 00:29:29,034 And one more time, inhale reach. 576 00:29:29,034 --> 00:29:31,003 And this time, this is fun, as you exhale, 577 00:29:31,003 --> 00:29:34,206 bend the front knees, send both fingertips forward, 578 00:29:34,206 --> 00:29:36,885 strong focus here, strong power in that back foot. 579 00:29:36,885 --> 00:29:38,597 And as if you're pulling a bow and arrow, 580 00:29:38,597 --> 00:29:42,114 you're gonna draw the left fingertips across the chest here 581 00:29:42,114 --> 00:29:43,507 warrior two. 582 00:29:44,215 --> 00:29:47,352 Whoa, awesome, take a nice wide stance. 583 00:29:47,352 --> 00:29:50,519 Vira two, virabhadra two. 584 00:29:51,443 --> 00:29:54,012 Relax your shoulders. 585 00:29:54,012 --> 00:29:55,581 Finding your breath. 586 00:29:55,581 --> 00:29:57,349 Lower body's gonna stay the same here 587 00:29:57,349 --> 00:30:00,119 so strong lower body, building strength, 588 00:30:00,119 --> 00:30:02,588 find that lift-up through the spine. 589 00:30:02,588 --> 00:30:04,623 Keep the front knee over the front ankle 590 00:30:04,623 --> 00:30:07,126 as you draw the right fingertips forward 591 00:30:07,126 --> 00:30:08,994 up and back, peaceful warrior. 592 00:30:08,994 --> 00:30:10,863 Maybe the left hand comes the the small of the back 593 00:30:10,863 --> 00:30:13,098 or to the front of the right hip crease. 594 00:30:13,098 --> 00:30:15,866 Inhale, find length. 595 00:30:16,448 --> 00:30:19,218 Then exhale, keep the legs where they are as you tilt 596 00:30:19,218 --> 00:30:20,282 heart forward. 597 00:30:20,282 --> 00:30:22,284 Center draws in, connect your core, 598 00:30:22,284 --> 00:30:23,919 extended side angle. 599 00:30:23,919 --> 00:30:26,521 Right elbow on the top of the right thigh, 600 00:30:26,521 --> 00:30:29,814 can also bring the right fingertips down. 601 00:30:29,814 --> 00:30:32,397 And then left hand's gonna sweep all the way up 602 00:30:32,397 --> 00:30:34,566 towards the front edge of the mat. 603 00:30:34,566 --> 00:30:36,258 If you're feeling tight in the neck and shoulders 604 00:30:36,258 --> 00:30:39,871 you can also take the left fingertips up towards the sky. 605 00:30:39,871 --> 00:30:42,207 Everyone remember your neck. 606 00:30:43,572 --> 00:30:46,779 Find that integrity all the way through the crown. 607 00:30:46,779 --> 00:30:49,811 One more breath here, you got this. 608 00:30:52,558 --> 00:30:54,893 Beautiful, then back up to that peaceful warrior. 609 00:30:54,893 --> 00:30:58,096 Keep the legs where they are, reaching up. 610 00:30:58,096 --> 00:30:59,665 Now big move here, have fun with it, 611 00:30:59,665 --> 00:31:01,900 cartwheel all the way down. 612 00:31:03,755 --> 00:31:04,990 And we'll pivot on the back foot, 613 00:31:04,990 --> 00:31:08,126 plant the left palm into the earth and find a twist. 614 00:31:08,126 --> 00:31:09,561 So take your time, there's no rush here. 615 00:31:09,561 --> 00:31:11,697 Right fingertips reach up towards the sky. 616 00:31:11,697 --> 00:31:12,898 Spike the left heel towards the back 617 00:31:12,898 --> 00:31:16,364 or you can always lower that left knee down. 618 00:31:16,364 --> 00:31:20,304 Inhale, find expansion, breathe deep 619 00:31:20,304 --> 00:31:23,168 and then exhale, bring it back on home. 620 00:31:23,168 --> 00:31:25,724 Awesome, plant the palms, step the right toes back. 621 00:31:25,724 --> 00:31:27,993 You can take a little rest here, child's pose. 622 00:31:27,993 --> 00:31:29,528 Go straight to down-dog 623 00:31:29,528 --> 00:31:32,297 or you move through a little vinyasa here. 624 00:31:32,297 --> 00:31:35,434 Letting your breath inspire the movement, 625 00:31:35,434 --> 00:31:38,437 and the movement inspire the breath. 626 00:31:41,733 --> 00:31:44,836 I'll meet you in downward-facing dog. 627 00:31:48,620 --> 00:31:51,189 Shake the head loose, let's take a lion's breath in here, 628 00:31:51,189 --> 00:31:54,059 let go of some of that heat, soft bend in the elbows, 629 00:31:54,059 --> 00:31:57,809 soft bend in the knees as you inhale in deeply. 630 00:31:57,809 --> 00:32:01,980 And exhale, lion's breath, tongue out, drop the heels. 631 00:32:03,375 --> 00:32:05,578 Awesome. Walk the toes together. 632 00:32:05,578 --> 00:32:08,811 And your next, begin inhale to the left leg up high. 633 00:32:08,811 --> 00:32:11,730 Exhale, knee to nose, rounding through the spine. 634 00:32:11,730 --> 00:32:14,099 Try to touch your left heel to your left glute. 635 00:32:14,099 --> 00:32:16,268 Upper body's in plank, 636 00:32:16,268 --> 00:32:17,602 and step it out. 637 00:32:18,320 --> 00:32:20,789 Pivot on the back foot. 638 00:32:20,789 --> 00:32:22,624 Strong, warrior one. 639 00:32:22,624 --> 00:32:26,795 Take your time, really working from the ground up. 640 00:32:28,470 --> 00:32:31,896 Hands can stay on the waistline here 641 00:32:31,896 --> 00:32:34,561 or we'll inhale, reach for the sky. 642 00:32:39,661 --> 00:32:40,512 Find your breath. 643 00:32:40,512 --> 00:32:42,494 Big beach ball overhead. 644 00:32:42,494 --> 00:32:43,461 (laughs) 645 00:32:43,461 --> 00:32:44,930 I think it was when I was in Amsterdam 646 00:32:44,930 --> 00:32:49,356 that somehow the term full beach ball came out. 647 00:32:51,703 --> 00:32:53,188 It was funny. 648 00:32:53,188 --> 00:32:54,830 We're going full beach ball here today, basically. 649 00:32:54,830 --> 00:32:56,975 Thumbs back, pinkies forward. 650 00:32:56,975 --> 00:32:58,340 So a big inhale to find length 651 00:32:58,340 --> 00:33:00,579 in all four sides of the torso. 652 00:33:00,579 --> 00:33:02,480 And then exhale bend the elbows, 653 00:33:02,480 --> 00:33:05,116 thumbs back, pinkies forward. 654 00:33:05,116 --> 00:33:06,198 Now this time, your next inhale, 655 00:33:06,198 --> 00:33:08,033 we're gonna straighten that front leg 656 00:33:08,033 --> 00:33:09,454 so lifting everything up 657 00:33:09,454 --> 00:33:11,756 as the fingertips kiss up and overhead, 658 00:33:11,756 --> 00:33:14,526 so connect to that lift-up from the pelvic floor, 659 00:33:14,526 --> 00:33:16,294 maybe even uddiyana bandha, 660 00:33:16,294 --> 00:33:19,130 connecting to the transverse abdominis here, 661 00:33:19,130 --> 00:33:21,233 all those strong muscles. 662 00:33:21,233 --> 00:33:23,969 And then exhale, open your heart, bend the front knee, 663 00:33:23,969 --> 00:33:26,972 thumbs back, pinkies forward, lift the chest. 664 00:33:26,972 --> 00:33:29,772 Keep strong connect in your back foot as you inhale, 665 00:33:29,772 --> 00:33:31,076 reach. 666 00:33:32,228 --> 00:33:34,573 And exhale, bend. 667 00:33:37,282 --> 00:33:38,870 Starting to integrate the neck, 668 00:33:38,870 --> 00:33:40,659 especially if you return to this practice. 669 00:33:40,659 --> 00:33:43,135 Inhale, start to find what feels good in the neck. 670 00:33:43,135 --> 00:33:45,857 Reach and exhale, bend the elbows, 671 00:33:45,857 --> 00:33:49,287 bend the front knee, lift your heart. 672 00:33:49,287 --> 00:33:51,239 Inhale, reach. 673 00:33:52,462 --> 00:33:54,687 And exhale, bend. 674 00:33:56,940 --> 00:34:00,372 And listen carefully, this time inhale reach, 675 00:34:00,372 --> 00:34:04,542 exhale, bend the front knees, send the fingertips forward. 676 00:34:05,521 --> 00:34:08,160 Maintain the connection in the knife-edge of that back foot, 677 00:34:08,160 --> 00:34:10,620 so really press into the outer edge of that right foot 678 00:34:10,620 --> 00:34:12,621 as you open, Warrior two to the right. 679 00:34:12,621 --> 00:34:16,120 Right fingertips gently cross open, 680 00:34:17,272 --> 00:34:20,388 and we come to virabhadra two. 681 00:34:21,218 --> 00:34:23,255 Find that support from within, 682 00:34:23,255 --> 00:34:24,089 breathe deep. 683 00:34:24,089 --> 00:34:25,691 When we work in this way, 684 00:34:25,691 --> 00:34:27,288 it's active. 685 00:34:27,899 --> 00:34:29,958 So you should feel some heat here, 686 00:34:29,958 --> 00:34:33,271 should feel the energy moving through you. 687 00:34:33,271 --> 00:34:35,340 And once you feel like you've found your foundation, 688 00:34:35,340 --> 00:34:38,146 keep the lower body nice and strong and stable. 689 00:34:38,146 --> 00:34:40,681 Keep it where it's at, and we'll find peaceful warrior. 690 00:34:40,681 --> 00:34:43,784 Flip this grip, left fingertips reach forward up and back, 691 00:34:43,784 --> 00:34:46,388 keep that front knee over front ankle. 692 00:34:46,388 --> 00:34:48,724 Inhale, think upward facing dog here, 693 00:34:48,724 --> 00:34:50,826 keep the right inner thigh engaged. 694 00:34:50,826 --> 00:34:53,594 Exhale, we begin to move, extended side angle, 695 00:34:53,594 --> 00:34:56,598 left elbow to the top of the left thigh, 696 00:34:56,598 --> 00:35:00,702 right fingertips come down as we open up to the front 697 00:35:00,702 --> 00:35:03,105 or all the way up to the sky. 698 00:35:03,972 --> 00:35:07,075 Again, keep pressing into that back foot. 699 00:35:07,075 --> 00:35:10,579 One more big breath in here, you got this. 700 00:35:10,579 --> 00:35:12,547 And exhale, Peaceful Warrior, 701 00:35:12,547 --> 00:35:16,818 keep that front knee over your front ankle, reach it back. 702 00:35:16,818 --> 00:35:18,530 Think upward-facing dog here. 703 00:35:18,530 --> 00:35:21,156 Inhale, big move here, as we cartwheel, have fun, 704 00:35:21,156 --> 00:35:24,259 all the way back to your lunge. 705 00:35:24,259 --> 00:35:27,295 Pivot on the back foot, right hand comes down. 706 00:35:27,295 --> 00:35:29,564 And when you're ready, use your breath 707 00:35:29,564 --> 00:35:32,234 to send your left fingertips up towards the sky. 708 00:35:32,234 --> 00:35:34,035 Nice juicy twist. 709 00:35:34,035 --> 00:35:35,170 Back knee can come down. 710 00:35:35,170 --> 00:35:36,838 If it's lifted, really reach that back heel 711 00:35:36,838 --> 00:35:39,941 towards the back edge of your mat. 712 00:35:39,941 --> 00:35:42,010 One more breath, inhale. 713 00:35:42,010 --> 00:35:44,880 Then exhale, bring it on home. 714 00:35:44,880 --> 00:35:47,716 Plant the palms, step it back, take a rest, 715 00:35:47,716 --> 00:35:50,919 meet in down dog, optional vinyasa here. 716 00:35:50,919 --> 00:35:52,921 Moving with your breath, 717 00:35:53,952 --> 00:35:55,353 taking your time. 718 00:35:59,401 --> 00:36:01,002 Honoring your body. 719 00:36:02,544 --> 00:36:06,056 Moving with love, compassion, 720 00:36:06,056 --> 00:36:08,735 the highest form of love. 721 00:36:11,366 --> 00:36:15,621 The idea being, we cultivate this compassion for ourselves, 722 00:36:15,621 --> 00:36:17,939 this love, then we're able to 723 00:36:19,030 --> 00:36:22,200 also manifest that then for others. 724 00:36:24,516 --> 00:36:28,353 In down-dog, take a nice inhale in through the nose, 725 00:36:28,353 --> 00:36:31,289 and exhale, slowly lower the knees. 726 00:36:32,791 --> 00:36:35,524 Send the hips back, child's pose. 727 00:36:35,524 --> 00:36:36,735 Fingertips are gonna reach 728 00:36:36,735 --> 00:36:39,731 towards the back edge of your mat. 729 00:36:41,189 --> 00:36:43,858 Let the shoulders round forward. 730 00:36:46,925 --> 00:36:49,861 Listen to the sound of your breath. 731 00:36:56,545 --> 00:36:59,414 Try to simply stay present for yourselves, 732 00:36:59,414 --> 00:37:02,851 so give the thinking mind a break. 733 00:37:02,851 --> 00:37:04,953 Let the breath take over. 734 00:37:16,675 --> 00:37:21,140 Then slowly reaching the fingers all the way up 735 00:37:22,173 --> 00:37:25,110 moving from your center and pressing into the feet 736 00:37:25,110 --> 00:37:28,012 as you come back to all fours, 737 00:37:28,012 --> 00:37:29,614 nice slow easy transition here 738 00:37:29,614 --> 00:37:33,284 as you make your way to downward-facing dog. 739 00:37:36,387 --> 00:37:40,558 Shake the head loose, big inhale through the nose, 740 00:37:42,330 --> 00:37:44,232 exhale to empty it out. 741 00:37:46,962 --> 00:37:50,265 Inhale, carve a line with the nose, look forward, 742 00:37:50,265 --> 00:37:54,336 and on your exhale make your way to the top. 743 00:37:54,336 --> 00:37:57,839 Feet together, really together here. 744 00:37:57,839 --> 00:37:59,543 Forward fold. 745 00:38:00,545 --> 00:38:04,716 Big inhale lifts you up halfway, moving with your breath. 746 00:38:05,386 --> 00:38:06,859 Exhale to bow. 747 00:38:09,471 --> 00:38:13,208 Inhale reach for the sky, spread the fingertips. 748 00:38:13,208 --> 00:38:16,645 Reach, reach, reach, really get this stretch here. 749 00:38:16,645 --> 00:38:19,193 And exhale hands to heart. 750 00:38:21,983 --> 00:38:25,320 So bring the feet really together here and take a second 751 00:38:25,320 --> 00:38:28,957 to really find that lift-up from the arches, 752 00:38:28,957 --> 00:38:31,359 that lift-up from the pelvic floor, 753 00:38:31,359 --> 00:38:35,063 and this connection to your center. 754 00:38:35,063 --> 00:38:37,399 So if you're familiar with that navel lock, 755 00:38:37,399 --> 00:38:39,300 it's this idea of drawing the muscles 756 00:38:39,300 --> 00:38:43,071 of the transverse abdominis inward and upward. 757 00:38:43,071 --> 00:38:45,273 So you can think about drawing your belly button 758 00:38:45,273 --> 00:38:47,981 inward and upward. 759 00:38:47,981 --> 00:38:49,488 And then maintain that connect, 760 00:38:49,488 --> 00:38:52,524 hands come back the the heart, if they're not still, 761 00:38:52,524 --> 00:38:56,271 as you take a deep breath in, again, maintain that lift, 762 00:38:56,271 --> 00:38:59,370 that awareness, and as you exhale, bend the knees, 763 00:38:59,370 --> 00:39:02,177 send the hips back, but try to maintain that lift-up 764 00:39:02,177 --> 00:39:03,745 through the center plumb line, 765 00:39:03,745 --> 00:39:06,981 that connection to your center. 766 00:39:06,981 --> 00:39:09,474 Loop the shoulders, let your shoulder blades melt down 767 00:39:09,474 --> 00:39:12,854 the back body as you open up through the chest. 768 00:39:12,854 --> 00:39:16,624 So think about your pectorals stretching open, 769 00:39:16,624 --> 00:39:18,593 opening your heart. 770 00:39:18,593 --> 00:39:20,562 Now don't think about chair pose so much, 771 00:39:20,562 --> 00:39:23,898 think about just this sensation of bending the knees, 772 00:39:23,898 --> 00:39:25,233 and sending the hips back. 773 00:39:25,233 --> 00:39:27,502 So to counter that, we can take the fingertips forward, 774 00:39:27,502 --> 00:39:28,903 big beach ball again, 775 00:39:28,903 --> 00:39:32,907 just so we're keeping that awareness of the shoulders. 776 00:39:32,907 --> 00:39:34,375 Ooh, I just spit, awesome. 777 00:39:34,375 --> 00:39:38,413 And then, I know you're in utkatasana variation here 778 00:39:38,413 --> 00:39:40,148 but if you've ever been in live class with me, 779 00:39:40,148 --> 00:39:42,050 you know that whenever I come to a pose like this 780 00:39:42,050 --> 00:39:44,986 I say "We're not here to do yoga, 781 00:39:44,986 --> 00:39:46,421 "we're here to have an experience." 782 00:39:46,421 --> 00:39:49,090 So come into what looks like chair pose, 783 00:39:49,090 --> 00:39:50,391 but is not chair pose. 784 00:39:50,391 --> 00:39:52,293 That's so two years ago, so boring. 785 00:39:52,293 --> 00:39:53,528 (laughs) 786 00:39:53,528 --> 00:39:56,898 It's so hundred and some odd years ago. 787 00:39:56,898 --> 00:39:58,967 So bend the knees, send the hips back, 788 00:39:58,967 --> 00:40:00,668 and so I'm wanting you to create a little heat 789 00:40:00,668 --> 00:40:02,370 and a little bit of tremble here, a little shake 790 00:40:02,370 --> 00:40:03,638 'cause we're gonna need it. 791 00:40:03,638 --> 00:40:07,208 As we inhale in, exhale, send the fingertips back. 792 00:40:07,208 --> 00:40:09,244 I want you to have a real honest to God experience here, 793 00:40:09,244 --> 00:40:11,012 don't worry about the shape, 794 00:40:11,012 --> 00:40:12,406 draw the shoulder blades together, 795 00:40:12,406 --> 00:40:15,046 focus on the sensation. 796 00:40:15,046 --> 00:40:16,674 Now open your chest, open your heart. 797 00:40:16,674 --> 00:40:18,586 and find a focal point out front, 798 00:40:18,586 --> 00:40:21,252 so that you can maintain this long beautiful neck 799 00:40:21,252 --> 00:40:23,688 that you've cultivated the whole time. 800 00:40:23,688 --> 00:40:27,926 Toning the quads, toning the glutes, toning the core. 801 00:40:27,926 --> 00:40:31,663 Inhale in, exhale lifting up from the pelvic floor, 802 00:40:31,663 --> 00:40:34,601 we're gonna lift the heels, 803 00:40:34,601 --> 00:40:36,961 humming bird or drinking bird. 804 00:40:36,961 --> 00:40:38,937 Palms are face down. 805 00:40:38,937 --> 00:40:42,006 I swear to God, I just heard birds when I said that. 806 00:40:42,006 --> 00:40:43,875 And so the tendency here is to round forward, 807 00:40:43,875 --> 00:40:45,443 send your gaze out and front, 808 00:40:45,443 --> 00:40:47,912 everyone bend your knees even more, you got this. 809 00:40:47,912 --> 00:40:48,746 Inhale in. 810 00:40:49,681 --> 00:40:52,684 Awesome, exhale slowly lower the heels, check it out. 811 00:40:52,684 --> 00:40:55,420 Fingertips are gonna touch the ground. 812 00:40:55,420 --> 00:40:58,019 And we lift up standing one legged tadasana, 813 00:40:58,019 --> 00:41:00,091 lift your left knee up. 814 00:41:00,091 --> 00:41:04,462 Send your big beach ball up towards the sky. 815 00:41:04,462 --> 00:41:06,634 So your standing one-legged tadasana could be here 816 00:41:06,634 --> 00:41:07,999 with your big toe on the ground, awesome. 817 00:41:07,999 --> 00:41:09,430 Then you can work your way up. 818 00:41:09,430 --> 00:41:10,968 Or maybe this is it. 819 00:41:10,968 --> 00:41:12,623 Mmm, ta-da! 820 00:41:13,875 --> 00:41:15,155 So I love this kind of core work, 821 00:41:15,155 --> 00:41:17,241 it's so much more fun for me, 822 00:41:17,241 --> 00:41:19,342 and bearable and mindful and delicious, 823 00:41:19,342 --> 00:41:20,745 than doing a bunch of crunches. 824 00:41:20,745 --> 00:41:24,849 So breathe deep here, connect to your core. 825 00:41:24,849 --> 00:41:27,085 Then inhale, keep your big beach ball here 826 00:41:27,085 --> 00:41:30,021 so shoulders are nice and spacious. 827 00:41:31,629 --> 00:41:35,867 And then hold on to your drishti, your point of focus. 828 00:41:35,867 --> 00:41:39,604 Gaze upon one speck, one spot, and inhale in. 829 00:41:40,762 --> 00:41:44,532 And exhale, we're gonna slowly kick that left foot back, 830 00:41:44,532 --> 00:41:47,335 send your fingertips back all the way, 831 00:41:47,335 --> 00:41:49,137 and we fly once again. 832 00:41:49,137 --> 00:41:51,039 Soft bend in at standing leg, 833 00:41:51,039 --> 00:41:52,874 lift from your left inner thigh, 834 00:41:52,874 --> 00:41:55,276 just like you did in three-legged dog. 835 00:41:55,276 --> 00:41:59,047 And then remember that lift up through the upper back body 836 00:41:59,047 --> 00:42:02,217 as you pull the pinkies away. 837 00:42:02,217 --> 00:42:04,352 Crown of the head reaches, you can point the toes here, 838 00:42:04,352 --> 00:42:05,553 flex the foot. 839 00:42:05,553 --> 00:42:07,355 Just lots of awareness as you lift up 840 00:42:07,355 --> 00:42:08,756 through the right hip crease. 841 00:42:08,756 --> 00:42:11,527 If you wanna take a variation here, you can. 842 00:42:13,154 --> 00:42:16,224 Then keep your gaze forward, don't look back, 843 00:42:16,224 --> 00:42:17,759 there's no looking back, just trust, 844 00:42:17,759 --> 00:42:19,160 trust the ground will be there to catch you. 845 00:42:19,160 --> 00:42:22,767 Deep breath in, exhale, left fingertips come down, 846 00:42:22,767 --> 00:42:24,256 high lunge. 847 00:42:25,076 --> 00:42:25,910 Beautiful. 848 00:42:25,910 --> 00:42:30,548 Inhale, reach the fingertips up, exhale bend the elbows, 849 00:42:30,548 --> 00:42:34,185 thumbs back, pinkies forward, heart opener. 850 00:42:34,185 --> 00:42:37,054 Inhale, reach for the sky. 851 00:42:37,054 --> 00:42:38,990 Exhale, hands are gonna come to the heart. 852 00:42:38,990 --> 00:42:41,893 Soft bend in that back leg, and we step back up 853 00:42:41,893 --> 00:42:44,495 to our grounding mountain pose. 854 00:42:45,663 --> 00:42:46,898 Awesome work! 855 00:42:46,898 --> 00:42:48,466 Let's do the second side. 856 00:42:48,466 --> 00:42:52,470 Deep breath in, exhale, empty it out, let it go. 857 00:42:57,649 --> 00:43:01,089 Now once again, don't think about coming into chair pose. 858 00:43:01,089 --> 00:43:05,316 Think about this, bending the knees, sending the hips back. 859 00:43:06,344 --> 00:43:08,313 And send your fingertips to counter that 860 00:43:08,313 --> 00:43:10,415 and go maybe deeper than you thought you could 861 00:43:10,415 --> 00:43:12,383 by drawing the navel in and up, 862 00:43:12,383 --> 00:43:14,652 finding that scooping in the front body, 863 00:43:14,652 --> 00:43:17,222 while still maintaining an open spaciousness 864 00:43:17,222 --> 00:43:19,891 in the heart and shoulders. 865 00:43:19,891 --> 00:43:21,726 Fabulous, breathing deep. 866 00:43:21,726 --> 00:43:23,494 Again, coming to what looks like chair pose, 867 00:43:23,494 --> 00:43:24,762 but it's not chair pose. 868 00:43:24,762 --> 00:43:29,133 Not here to do yoga, we're here to have an experience. 869 00:43:29,133 --> 00:43:30,568 So of course we pay attention 870 00:43:30,568 --> 00:43:34,205 to the articulation of alignment and form. 871 00:43:34,205 --> 00:43:37,408 But what is the point unless we're really paying attention 872 00:43:37,408 --> 00:43:41,597 and going the distance with the breath, 873 00:43:41,597 --> 00:43:42,597 with our energy. 874 00:43:42,597 --> 00:43:43,985 Okay, here we go, ready? 875 00:43:43,985 --> 00:43:45,763 So once we've cultivated a little bit of energy, 876 00:43:45,763 --> 00:43:48,199 'cause you don't wanna miss that, you want that heat. 877 00:43:48,199 --> 00:43:50,335 That's when we'll send the fingertips back, 878 00:43:50,335 --> 00:43:52,337 maybe sink a little deeper. 879 00:43:52,337 --> 00:43:54,472 Pull the fingertips back and when you're ready, 880 00:43:54,472 --> 00:43:56,007 scoop it up, scoop it up, 881 00:43:56,007 --> 00:43:59,777 lift the heels find that long beautiful neck. 882 00:44:01,442 --> 00:44:03,177 Maybe bend the knees. 883 00:44:03,177 --> 00:44:04,712 And find the opposition 884 00:44:04,712 --> 00:44:08,049 of crown reaching and fingertips reaching. 885 00:44:08,049 --> 00:44:10,919 Crown reaching and fingertips. 886 00:44:10,919 --> 00:44:12,920 And try to open more through your chest 887 00:44:12,920 --> 00:44:15,290 by drawing the shoulder blades together, 888 00:44:15,290 --> 00:44:17,625 activating the upper back body. 889 00:44:17,625 --> 00:44:21,796 Drinking bird or hummingbird, one more breath here. 890 00:44:23,955 --> 00:44:28,259 And with control, with grace, we slowly lower the heels, 891 00:44:28,259 --> 00:44:31,262 touch the fingertips to the ground, strengthening the legs, 892 00:44:31,262 --> 00:44:32,597 and we rise up. 893 00:44:32,597 --> 00:44:36,167 Press into your standing leg, lift the right knee this time, 894 00:44:36,167 --> 00:44:38,002 and again, right big toe can stay on the ground here, 895 00:44:38,002 --> 00:44:39,404 totally. 896 00:44:39,404 --> 00:44:40,872 Squeeze and lift. 897 00:44:40,872 --> 00:44:43,508 Hug everything into the midline. 898 00:44:43,508 --> 00:44:46,778 Again, this is a fun way to work your abdominals, 899 00:44:46,778 --> 00:44:49,814 work your core, in a way that's not hard on your neck 900 00:44:49,814 --> 00:44:53,084 or not hard on your soul (laughs). 901 00:44:53,084 --> 00:44:53,918 Jeez. 902 00:44:56,060 --> 00:44:57,462 Breathing deep. 903 00:44:57,462 --> 00:44:59,664 Notice if you've started to collect some tension 904 00:44:59,664 --> 00:45:02,100 in the shoulders, so that's probably when we went 905 00:45:02,100 --> 00:45:03,401 full beach balls right here, 906 00:45:03,401 --> 00:45:06,404 when it was like go full beach ball. 907 00:45:07,695 --> 00:45:10,098 Energy in the fingertips and then let's continue the journey 908 00:45:10,098 --> 00:45:13,167 and not stop here, keep flying, so we're gonna slowly, 909 00:45:13,167 --> 00:45:15,546 moving from the middle, the center, 910 00:45:15,546 --> 00:45:18,716 kick that right foot back nice and slow. 911 00:45:18,716 --> 00:45:21,185 Send the fingertips back. 912 00:45:21,185 --> 00:45:24,255 Full body experience, awareness here. 913 00:45:29,460 --> 00:45:31,195 So the standing leg's not locked, 914 00:45:31,195 --> 00:45:33,131 we turn the right toes down. 915 00:45:33,131 --> 00:45:35,233 You can point the toes but keep an awareness in the 916 00:45:35,233 --> 00:45:37,869 hips here as you lift up through that left hip crease. 917 00:45:37,869 --> 00:45:38,870 If you fall, 918 00:45:40,802 --> 00:45:43,805 I know you can finish that sentence. 919 00:45:46,210 --> 00:45:48,813 If you fall, we'll catch you. 920 00:45:48,813 --> 00:45:50,548 The ground will catch you, someone will catch you. 921 00:45:50,548 --> 00:45:53,818 I got your back, don't be afraid. 922 00:45:53,818 --> 00:45:55,486 Take risks. 923 00:45:55,486 --> 00:45:57,955 Open your chest, so find a little opposition, 924 00:45:57,955 --> 00:46:01,526 crown is reaching is forward, fingertips are reaching back. 925 00:46:01,526 --> 00:46:05,363 If you wanna take a variation here, please do. 926 00:46:08,693 --> 00:46:10,161 And then here we go, wherever you are, 927 00:46:10,161 --> 00:46:12,297 even if you've fallen and coming back, 928 00:46:12,297 --> 00:46:14,599 and you're coming back right now, take your gaze forward. 929 00:46:14,599 --> 00:46:17,001 Tap into that inner smile and then don't look back, guys, 930 00:46:17,001 --> 00:46:19,037 trust the ground is there to catch you. 931 00:46:19,037 --> 00:46:22,340 Inhale and exhale, step the right fingertip, 932 00:46:22,340 --> 00:46:23,908 right toes back, excuse me, (laughs) 933 00:46:23,908 --> 00:46:25,076 step the right toes back. 934 00:46:25,076 --> 00:46:28,313 Send the hands all the way up, fingertips reach. 935 00:46:28,313 --> 00:46:29,614 High lunge. 936 00:46:29,614 --> 00:46:32,750 Exhale, bend the elbows, thumbs back, pinkies forward, 937 00:46:32,750 --> 00:46:34,547 heart opener. 938 00:46:36,110 --> 00:46:37,430 Why am I yelling? I'm excited. 939 00:46:37,430 --> 00:46:39,914 Inhale, reach for the sky, 940 00:46:39,914 --> 00:46:42,183 exhale, hands to heart, here we go. 941 00:46:42,183 --> 00:46:45,486 Soft bend in that back leg and we come back to our mountain 942 00:46:45,486 --> 00:46:47,321 whenever you're ready. 943 00:46:51,504 --> 00:46:52,691 Tadasana. 944 00:46:55,149 --> 00:46:58,486 Close your eyes, try not to fidget here. 945 00:47:01,719 --> 00:47:03,387 Observe your breath. 946 00:47:07,882 --> 00:47:11,719 And feel the energy moving throughout the body, 947 00:47:11,719 --> 00:47:15,890 feel the heat, the warmth, the sweat on your brow. 948 00:47:17,365 --> 00:47:21,035 Notice what it feels like to be alive today. 949 00:47:23,387 --> 00:47:27,024 Inhale in, exhale, open your eyes. 950 00:47:27,024 --> 00:47:29,327 Release the fingertips down. 951 00:47:29,327 --> 00:47:31,762 We're gonna open the feet as wide as your yoga mat. 952 00:47:31,762 --> 00:47:35,366 Turn the toes off, let them spill off. 953 00:47:35,366 --> 00:47:39,370 Inhale in, smile, and then exhale, bend the knees, 954 00:47:39,370 --> 00:47:41,539 let them track your middle toe here 955 00:47:41,539 --> 00:47:44,375 as you just drop your center down in space nice and slow, 956 00:47:44,375 --> 00:47:47,979 let's get freaky here, nice and low. 957 00:47:47,979 --> 00:47:49,413 So lots of options here. 958 00:47:49,413 --> 00:47:53,985 You can give it a go at bakasana, crow practice 959 00:47:53,985 --> 00:47:56,621 keeping the gaze forward, just like you did 960 00:47:56,621 --> 00:47:59,257 in the hummingbird or the drinking bird, 961 00:47:59,257 --> 00:48:01,125 and really activating through the upper back body. 962 00:48:01,125 --> 00:48:04,228 You can come into a froggy pose here. 963 00:48:05,346 --> 00:48:07,348 Or nice low yogic squat. 964 00:48:08,779 --> 00:48:09,947 I'm gonna be here for a couple breaths, 965 00:48:09,947 --> 00:48:10,781 so it's a little play time, 966 00:48:10,781 --> 00:48:14,185 you can come into bakasan or you'll press the arms 967 00:48:14,185 --> 00:48:18,389 into the legs, squeeze the legs into the arms. 968 00:48:18,389 --> 00:48:20,558 Moving with your breath here. 969 00:48:20,558 --> 00:48:23,127 Again, if you're working in bakasan, make sure 970 00:48:23,127 --> 00:48:25,062 that you're clawing into the fingerprints, 971 00:48:25,062 --> 00:48:27,064 and that you're moving from your center 972 00:48:27,064 --> 00:48:29,300 so the center's lifting up. 973 00:48:31,435 --> 00:48:33,771 Really flying, gaze forward. 974 00:48:40,611 --> 00:48:44,415 And then if you're still in play time, take your time. 975 00:48:44,415 --> 00:48:46,818 But we're gonna meet in a nice seat 976 00:48:46,818 --> 00:48:50,988 with the feet in front of us, knees bent, take your time. 977 00:48:54,321 --> 00:48:57,658 So use your hands to help you get there. 978 00:49:00,017 --> 00:49:01,752 We'll bring the hands to the backs of the thighs, 979 00:49:01,752 --> 00:49:03,454 whenever you get there, again, take your time, 980 00:49:03,454 --> 00:49:05,156 there's no rush. 981 00:49:05,156 --> 00:49:08,459 We'll take a very conscious moment to loop the shoulders 982 00:49:08,459 --> 00:49:11,963 and find this lift in the heart one last time. 983 00:49:11,963 --> 00:49:14,365 So see if you can find a heart-opener here, 984 00:49:14,365 --> 00:49:18,069 in fact, a very big one, as you open your heart. 985 00:49:18,069 --> 00:49:20,404 And then you can stay here holding on for dear life, 986 00:49:20,404 --> 00:49:23,274 there's no cheating in yoga in my opinion. 987 00:49:23,274 --> 00:49:25,509 I would say there's no crying in baseball, 988 00:49:25,509 --> 00:49:28,079 and there's no cheating in yoga, 989 00:49:28,079 --> 00:49:31,148 but there's definitely crying in yoga (laughs). 990 00:49:31,148 --> 00:49:32,817 Am I right guys? 991 00:49:32,817 --> 00:49:36,554 That moment when you're like da-na-na-na, (crying). 992 00:49:36,554 --> 00:49:37,722 It unlocks something. 993 00:49:37,722 --> 00:49:39,223 Okay, so let's unlock something here 994 00:49:39,223 --> 00:49:42,026 by maybe, again, you can hold on for dear life, 995 00:49:42,026 --> 00:49:46,801 but I want us to focus mainly on open heart, compassion. 996 00:49:47,228 --> 00:49:50,064 So not on bow pose, again, that's boring yoga. 997 00:49:50,064 --> 00:49:51,465 Yoga's so boring. 998 00:49:53,294 --> 00:49:57,298 But having an experience on your mat is not boring. 999 00:49:57,298 --> 00:50:00,034 It's so individual and awesome. 1000 00:50:00,034 --> 00:50:02,269 So stay open here, again, holding on 1001 00:50:02,269 --> 00:50:05,006 or maybe you lift the shins parallel to the ceiling, 1002 00:50:05,006 --> 00:50:07,408 lean back a little more. 1003 00:50:07,408 --> 00:50:10,945 Stay connected to that center and lift your heart. 1004 00:50:10,945 --> 00:50:14,515 And then maybe you stay here or consider that flying V 1005 00:50:14,515 --> 00:50:17,285 as you rotate the shoulders out, open the palms. 1006 00:50:17,285 --> 00:50:21,055 So we have all different energy levels here, 1007 00:50:21,055 --> 00:50:24,091 practicing around the world, so just check in 1008 00:50:24,091 --> 00:50:26,560 with where you're at today and you might surprise yourself, 1009 00:50:26,560 --> 00:50:30,898 actually because you've done all this awesome work, 1010 00:50:30,898 --> 00:50:34,301 thus far connecting to your center. 1011 00:50:34,301 --> 00:50:36,604 So we're here or we're here. 1012 00:50:36,604 --> 00:50:38,406 And then we'll take a deep breath in, 1013 00:50:38,406 --> 00:50:41,308 and on an exhale, extend the legs and arms, 1014 00:50:41,308 --> 00:50:43,878 spread the fingers and toes, open your heart, 1015 00:50:43,878 --> 00:50:45,112 open your mind. 1016 00:50:45,112 --> 00:50:46,714 Boat variation, yay! 1017 00:50:46,714 --> 00:50:49,917 And then catch yourself, maybe give yourself a hug. 1018 00:50:49,917 --> 00:50:51,852 That's a metaphor. 1019 00:50:51,852 --> 00:50:53,521 And then breathe in. 1020 00:50:53,521 --> 00:50:55,623 And on the exhale, again get creative, 1021 00:50:55,623 --> 00:51:00,194 spread the fingertips, spread the toes, radiate. 1022 00:51:00,194 --> 00:51:03,464 Cool, come back, catch yourself, 1023 00:51:03,464 --> 00:51:06,901 and then moving from your center, exhale. 1024 00:51:07,825 --> 00:51:09,894 Lift your heart, lift your chest. 1025 00:51:09,894 --> 00:51:12,997 Open, open in the shoulders, breathe in. 1026 00:51:12,997 --> 00:51:15,366 And then exhale, release. 1027 00:51:15,366 --> 00:51:16,467 Awesome work. 1028 00:51:16,467 --> 00:51:18,859 Come all the way onto your back. 1029 00:51:18,859 --> 00:51:20,112 Great job. 1030 00:51:23,738 --> 00:51:26,440 When you get there, bring your feet 1031 00:51:26,440 --> 00:51:28,542 as wide as your yoga mat. 1032 00:51:29,586 --> 00:51:32,056 Bring the hands to rest on the ribs. 1033 00:51:32,056 --> 00:51:35,326 Inhale in, smile, time to cool it off. 1034 00:51:35,326 --> 00:51:37,528 Exhale, keep the feet where they are, 1035 00:51:37,528 --> 00:51:40,764 as wide as your yoga mat, and slowly allow the knees 1036 00:51:40,764 --> 00:51:42,866 to fall to the right. 1037 00:51:42,866 --> 00:51:44,902 Now, actively reach your left knee 1038 00:51:44,902 --> 00:51:47,237 towards the front right corner of your yoga mat, 1039 00:51:47,237 --> 00:51:49,840 feeling that stretch, through the hip flexor, 1040 00:51:49,840 --> 00:51:53,521 a little bit through the IT band here and the quad. 1041 00:51:53,521 --> 00:51:56,023 Start to relax your shoulders. 1042 00:51:59,343 --> 00:52:00,711 Then rolling it back through center, 1043 00:52:00,711 --> 00:52:02,847 you get a little booty massage too with this, 1044 00:52:02,847 --> 00:52:03,781 windshield wiper. 1045 00:52:03,781 --> 00:52:05,382 Keep the feet panted where they are, 1046 00:52:05,382 --> 00:52:07,618 and then knees to the left. 1047 00:52:09,713 --> 00:52:11,449 Actively reach the right knee 1048 00:52:11,449 --> 00:52:14,785 towards the front edge of your yoga mat. 1049 00:52:18,202 --> 00:52:20,904 And then back through center, one more time on each side. 1050 00:52:20,904 --> 00:52:22,673 So keep the feet planted, you're gonna gonna go to right, 1051 00:52:22,673 --> 00:52:25,109 this time if you want, you can cross the right ankle 1052 00:52:25,109 --> 00:52:27,859 over the left thigh for a little deeper stretch, 1053 00:52:27,859 --> 00:52:29,613 but be mindful. 1054 00:52:30,457 --> 00:52:33,360 Maybe close your eyes, just listen to the sound of my voice, 1055 00:52:33,360 --> 00:52:37,598 let it guide you, inhaling lots of love in, 1056 00:52:37,598 --> 00:52:40,100 and exhaling lots of love out. 1057 00:52:41,449 --> 00:52:42,917 Come back through center. 1058 00:52:42,917 --> 00:52:45,319 Same thing on the other side. 1059 00:52:47,915 --> 00:52:49,717 Don't blow through that booty massage there, 1060 00:52:49,717 --> 00:52:51,652 it's really good, nice. 1061 00:52:52,773 --> 00:52:57,711 It's another good reason to slow down in your transitions. 1062 00:52:57,711 --> 00:53:00,514 Just think about what signals you're giving yourself 1063 00:53:00,514 --> 00:53:04,351 when you jerk yourself around on the yoga mat. 1064 00:53:05,419 --> 00:53:09,357 And then slowly releasing, come back to center. 1065 00:53:09,357 --> 00:53:11,759 Plant the palms down gently at your side, 1066 00:53:11,759 --> 00:53:15,262 and walk the heels in, hip-width apart for bridge pose. 1067 00:53:15,262 --> 00:53:18,894 Toes pointing forward, setubandhasana. 1068 00:53:19,889 --> 00:53:22,633 Here we go, pressing into all four corners of the feet, 1069 00:53:22,633 --> 00:53:25,139 inhale just one of these nice and slow and mindful, 1070 00:53:25,139 --> 00:53:26,941 give it your all, but nice and slow. 1071 00:53:26,941 --> 00:53:28,676 Keep your gaze straight up for this one, 1072 00:53:28,676 --> 00:53:32,012 press into the palms as you lift the hips, 1073 00:53:32,012 --> 00:53:34,682 imagine sending your sitting bones 1074 00:53:34,682 --> 00:53:37,318 to the back to the knees. 1075 00:53:37,318 --> 00:53:39,520 Then you can interlace the fingertips behind here, 1076 00:53:39,520 --> 00:53:42,890 snuggling the shoulder blades underneath your heart space. 1077 00:53:42,890 --> 00:53:47,361 If you do that, really press the arms down into the earth. 1078 00:53:47,361 --> 00:53:49,563 Then lift your chest to your chin, 1079 00:53:49,563 --> 00:53:52,900 and then your chin gently to the sky. 1080 00:53:52,900 --> 00:53:56,003 One more big breath in here. 1081 00:53:56,003 --> 00:53:58,806 Then exhale, release slowly, 1082 00:53:58,806 --> 00:54:03,644 finding articulation through the spine as you lower down. 1083 00:54:03,644 --> 00:54:05,079 Beautiful, bring the feet together. 1084 00:54:05,079 --> 00:54:07,581 When you land, open the knees wide. 1085 00:54:07,581 --> 00:54:11,318 resting the hands again on the ribs. 1086 00:54:11,318 --> 00:54:13,120 Recline to cobbler's pose 1087 00:54:13,120 --> 00:54:17,049 or setubandhasana. 1088 00:54:19,430 --> 00:54:21,050 Close your eyes. 1089 00:54:22,596 --> 00:54:26,233 Inhale, feel the cool air as you breathe in. 1090 00:54:27,755 --> 00:54:30,257 The warmth as you breathe out. 1091 00:54:32,343 --> 00:54:34,345 Awesome, then take the fingertips 1092 00:54:34,345 --> 00:54:35,846 to the outer edges of the legs, 1093 00:54:35,846 --> 00:54:40,150 bring the knees together, and hug the knees into the chest. 1094 00:54:40,150 --> 00:54:42,953 Hey Benji, you decided to join the compassion practice? 1095 00:54:42,953 --> 00:54:44,388 Show us your yoga? 1096 00:54:44,388 --> 00:54:45,656 Oh yes. 1097 00:54:45,656 --> 00:54:49,827 So Benji's actually a great reminder for me of compassion. 1098 00:54:51,075 --> 00:54:52,843 Seems silly, but when we acknowledge 1099 00:54:52,843 --> 00:54:56,347 the people and the pets that we love, 1100 00:54:56,347 --> 00:54:59,550 we're also acknowledging that we have that love 1101 00:54:59,550 --> 00:55:01,352 inside of us, that supreme love. 1102 00:55:01,352 --> 00:55:05,456 So I know it sounds kinda cheesy, that was taught to me 1103 00:55:05,456 --> 00:55:08,826 through this mantra training I did recently. 1104 00:55:08,826 --> 00:55:13,397 And you know, the things that we love, the people, rather 1105 00:55:13,397 --> 00:55:16,700 and the pets that we love, those connections 1106 00:55:16,700 --> 00:55:19,937 are all reminders of that supreme love that exists 1107 00:55:19,937 --> 00:55:22,172 in all of us, that compassion. 1108 00:55:22,172 --> 00:55:24,174 So if you're ever feeling really down and out, 1109 00:55:24,174 --> 00:55:26,977 just remember by looking or acknowledging 1110 00:55:26,977 --> 00:55:29,913 something that you love, cool. 1111 00:55:29,913 --> 00:55:30,981 Yeah, don't do that right now. 1112 00:55:30,981 --> 00:55:32,149 Be bad timing. 1113 00:55:33,927 --> 00:55:36,563 Remember, by acknowledging that it exists inside you, 1114 00:55:36,563 --> 00:55:39,263 that supreme love, okay, hopefully you're hugging your 1115 00:55:39,263 --> 00:55:42,736 knees in your chest still, giving yourself a big hug, 1116 00:55:42,736 --> 00:55:44,538 our practice is coming to an end here 1117 00:55:44,538 --> 00:55:48,108 so take a couple nice active loving breaths, 1118 00:55:48,108 --> 00:55:49,543 hug the right knee into the chest 1119 00:55:49,543 --> 00:55:51,712 and the left leg out long. 1120 00:55:52,509 --> 00:55:53,949 Then exhale supine twist, 1121 00:55:53,949 --> 00:55:56,146 right knee goes over towards the left, 1122 00:55:56,146 --> 00:56:00,763 and we open the right arm out, big breath in. 1123 00:56:01,789 --> 00:56:04,058 Exhale, come back to center. 1124 00:56:04,058 --> 00:56:06,694 Should feel good on the back as you squeeze in. 1125 00:56:06,694 --> 00:56:09,163 Left knee comes in, right knee goes out. 1126 00:56:09,163 --> 00:56:12,499 Supine twist, whenever you're ready inhale. 1127 00:56:12,499 --> 00:56:16,410 Exhale, take the knee over, open up too. 1128 00:56:17,885 --> 00:56:19,279 Benji. 1129 00:56:22,579 --> 00:56:24,332 Inhale in. 1130 00:56:25,025 --> 00:56:27,528 Exhale, come back to center. 1131 00:56:27,528 --> 00:56:31,637 We'll release both legs out long for shavasana. 1132 00:56:36,400 --> 00:56:41,400 So come into a nice comfortable position, 1133 00:56:42,873 --> 00:56:45,709 so set yourself up for a little relaxation here. 1134 00:56:45,709 --> 00:56:46,944 We're not gonna be here long together, 1135 00:56:46,944 --> 00:56:49,480 but you know you can pause the video and stay here 1136 00:56:49,480 --> 00:56:51,762 as long as you like. 1137 00:56:55,169 --> 00:56:57,159 Close your eyes. 1138 00:56:59,301 --> 00:57:01,952 (laughs) Actually look at the video for a second 1139 00:57:01,952 --> 00:57:04,788 because look at this guy, his eyes are closed, 1140 00:57:04,788 --> 00:57:08,625 it's like he feels, okay, it's shavasana time. 1141 00:57:10,678 --> 00:57:13,847 Alright, close your eyes and for one last moment here, 1142 00:57:13,847 --> 00:57:16,750 let's connect to the power of love, 1143 00:57:18,495 --> 00:57:21,332 moving with compassion 1144 00:57:22,863 --> 00:57:24,903 on the mat, 1145 00:57:26,020 --> 00:57:28,022 and off the mat as well. 1146 00:57:31,602 --> 00:57:35,773 Slowly bring the palms together, thumbs to your third eye. 1147 00:57:41,215 --> 00:57:43,684 Thank you so much for sharing your time and your energy 1148 00:57:43,684 --> 00:57:47,121 with me and the Yoga with Adriene community. 1149 00:57:47,121 --> 00:57:49,023 Have an awesome day. 1150 00:57:49,023 --> 00:57:50,624 Namaste. 1151 00:57:50,624 --> 00:57:53,961 (upbeat guitar music)