1 00:00:00,000 --> 00:00:03,810 hello everyone and welcome to yoga with 2 00:00:03,810 --> 00:00:08,250 Adriene I am Adriene and it's Halloween 3 00:00:08,250 --> 00:00:10,830 y'all happy Halloween today we're going 4 00:00:10,830 --> 00:00:14,130 to learn bakasana which is the first arm 5 00:00:14,130 --> 00:00:15,929 balance that we've ever done in our 6 00:00:15,929 --> 00:00:18,210 foundations of yoga series so we're 7 00:00:18,210 --> 00:00:20,220 going to learn CRO together it's you 8 00:00:20,220 --> 00:00:22,140 know it's great for the arms but really 9 00:00:22,140 --> 00:00:25,680 it is a core strengthener and I think 10 00:00:25,680 --> 00:00:27,630 it's just a great opportunity to throw 11 00:00:27,630 --> 00:00:29,279 yourself off balance and have a little 12 00:00:29,279 --> 00:00:31,470 fun so hop on the mat and let's learn 13 00:00:31,470 --> 00:00:33,949 bakasana 14 00:00:44,420 --> 00:00:48,059 okay so to prepare for our crow pose 15 00:00:48,059 --> 00:00:49,680 today we're actually gonna start flat on 16 00:00:49,680 --> 00:00:53,760 our back so slowly take a second listen 17 00:00:53,760 --> 00:00:55,530 up the solo I take a second 18 00:00:55,530 --> 00:00:57,629 that's a Tommy Boy reference will you 19 00:00:57,629 --> 00:01:00,000 Tommy Boy fans okay hug your knees into 20 00:01:00,000 --> 00:01:00,750 your chest 21 00:01:00,750 --> 00:01:03,660 feel the lower back become flush with 22 00:01:03,660 --> 00:01:05,880 the mat can even take this opportunity 23 00:01:05,880 --> 00:01:07,920 to massage back a little bit crawl the 24 00:01:07,920 --> 00:01:11,400 shoulder blades in together and down I'm 25 00:01:11,400 --> 00:01:12,840 going to bring the two arches of the 26 00:01:12,840 --> 00:01:16,470 feet together and widen the knees great 27 00:01:16,470 --> 00:01:18,690 so I'm going to imagine myself we kind 28 00:01:18,690 --> 00:01:21,149 of know what the pose is supposed to 29 00:01:21,149 --> 00:01:23,220 look like so I'm going to flip it here 30 00:01:23,220 --> 00:01:25,890 and use the support of the earth so I'm 31 00:01:25,890 --> 00:01:28,259 going to lift my tailbone up towards the 32 00:01:28,259 --> 00:01:31,229 sky and as I do that my navel my lower 33 00:01:31,229 --> 00:01:34,920 belly becomes instantly engaged so for 34 00:01:34,920 --> 00:01:37,800 lack of better words my core my Center 35 00:01:37,800 --> 00:01:40,500 is engaging so scoop the tailbone draw 36 00:01:40,500 --> 00:01:44,460 the navel navel down aha find that 37 00:01:44,460 --> 00:01:46,380 sensation or begin to find that 38 00:01:46,380 --> 00:01:48,060 sensation know that you know this is 39 00:01:48,060 --> 00:01:50,869 this is a practice this is a journey so 40 00:01:50,869 --> 00:01:53,780 we can kind of approach it with that 41 00:01:53,780 --> 00:01:56,250 State of Mind that frame of mine and it 42 00:01:56,250 --> 00:01:58,979 kind of takes the edge off like the 43 00:01:58,979 --> 00:01:59,450 pressure 44 00:01:59,450 --> 00:02:02,130 okay so navels drawing down tailbone 45 00:02:02,130 --> 00:02:04,709 scooping up knees are wide I'm going to 46 00:02:04,709 --> 00:02:08,310 press my palms towards the ceiling as if 47 00:02:08,310 --> 00:02:10,800 I were pressing into the earth I'm going 48 00:02:10,800 --> 00:02:14,160 to keep space rather maintain space 49 00:02:14,160 --> 00:02:17,459 between my ears and shoulders and then 50 00:02:17,459 --> 00:02:19,380 I'm going to draw it in and all together 51 00:02:19,380 --> 00:02:21,510 and what I mean by that is I'm going to 52 00:02:21,510 --> 00:02:23,970 draw my knees up closer towards my 53 00:02:23,970 --> 00:02:26,430 elbows and the base of my hands closer 54 00:02:26,430 --> 00:02:29,310 towards my toes now wherever they meet 55 00:02:29,310 --> 00:02:30,450 which will be different for everyone 56 00:02:30,450 --> 00:02:35,160 here I'm going to squeeze so wherever 57 00:02:35,160 --> 00:02:36,270 they meet whether it's all the way up 58 00:02:36,270 --> 00:02:38,160 here or right at the elbows I'm just 59 00:02:38,160 --> 00:02:40,170 going to practice a little give-and-take 60 00:02:40,170 --> 00:02:45,569 between the arms and the legs hard work 61 00:02:45,569 --> 00:02:47,459 here so I'm squeezing the legs in 62 00:02:47,459 --> 00:02:49,470 towards the arms and I'm pressing the 63 00:02:49,470 --> 00:02:52,109 arms out towards the legs let's have a 64 00:02:52,109 --> 00:02:54,359 little bit of friction here my core is 65 00:02:54,359 --> 00:02:57,569 engaged tailbone scooping up 66 00:02:57,569 --> 00:02:59,129 last part here I'm going to point the 67 00:02:59,129 --> 00:03:01,650 toes breathe 68 00:03:01,650 --> 00:03:06,540 neck is nice and long and then I'll 69 00:03:06,540 --> 00:03:09,290 gently release rotate the wrist one way 70 00:03:09,290 --> 00:03:12,480 then the other and then cross the ankles 71 00:03:12,480 --> 00:03:14,790 grab the outer edges of the feet can do 72 00:03:14,790 --> 00:03:16,470 a little full-body smile here rock a 73 00:03:16,470 --> 00:03:18,780 little side to side and then we're going 74 00:03:18,780 --> 00:03:21,739 to rock it up flip our burgers and 75 00:03:21,739 --> 00:03:26,909 practice crow okay so if you have a yoga 76 00:03:26,909 --> 00:03:29,849 block grab it now and if you don't have 77 00:03:29,849 --> 00:03:31,980 a yoga block you might consider using a 78 00:03:31,980 --> 00:03:33,599 book which we say all the time and so 79 00:03:33,599 --> 00:03:34,799 I'm actually going to use the book today 80 00:03:34,799 --> 00:03:38,510 to prove to you that it is just as great 81 00:03:38,510 --> 00:03:41,790 so this is a nice little way to get into 82 00:03:41,790 --> 00:03:43,349 the posture but it's not necessary if 83 00:03:43,349 --> 00:03:45,269 you don't have a book or a block then we 84 00:03:45,269 --> 00:03:49,109 can still build the pose right now I'm 85 00:03:49,109 --> 00:03:50,310 going to use it as a little bit of a 86 00:03:50,310 --> 00:03:51,959 perch here so I'm going to bring my toes 87 00:03:51,959 --> 00:03:56,159 onto the block or the book and I'm using 88 00:03:56,159 --> 00:03:58,739 my fingertips to stabilize here then I'm 89 00:03:58,739 --> 00:04:00,239 going to recreate the shape I did on my 90 00:04:00,239 --> 00:04:02,040 back bring the inner arches of the feet 91 00:04:02,040 --> 00:04:05,220 together widen the knees breathe and 92 00:04:05,220 --> 00:04:08,790 then I'm going to plant my palms really 93 00:04:08,790 --> 00:04:11,459 spreading the fingertips finding that 94 00:04:11,459 --> 00:04:13,410 integrity here is I draw the shoulders 95 00:04:13,410 --> 00:04:16,019 away from the ears and draw the navel up 96 00:04:16,019 --> 00:04:17,720 towards the spine 97 00:04:17,720 --> 00:04:20,339 okay so there's going to be a couple 98 00:04:20,339 --> 00:04:22,108 different stages to this posture and 99 00:04:22,108 --> 00:04:23,550 we're going to approach them all with 100 00:04:23,550 --> 00:04:26,849 just a fun-loving attitude and no toxic 101 00:04:26,849 --> 00:04:29,039 thoughts okay again remember we don't 102 00:04:29,039 --> 00:04:30,690 come to the mat to do yoga but to 103 00:04:30,690 --> 00:04:33,660 practice to have an experience so I'm 104 00:04:33,660 --> 00:04:35,039 going to draw my navel up towards my 105 00:04:35,039 --> 00:04:36,810 spine and I'm going to walk a little bit 106 00:04:36,810 --> 00:04:39,479 pour it on my perch and then keeping the 107 00:04:39,479 --> 00:04:41,250 neck nice and long I'm just going to see 108 00:04:41,250 --> 00:04:45,240 where the knees meet okay so I'm not 109 00:04:45,240 --> 00:04:46,620 lifting the toes up or anything I'm just 110 00:04:46,620 --> 00:04:48,870 seeing where they meet I'm finding 111 00:04:48,870 --> 00:04:51,710 integrity here soft bend in the elbows 112 00:04:51,710 --> 00:04:53,909 most important thing is I'm going to 113 00:04:53,909 --> 00:04:55,919 keep this extension in the neck and send 114 00:04:55,919 --> 00:04:58,860 my gaze forward take a deep breath in 115 00:04:58,860 --> 00:05:00,900 here and then exhale come back onto your 116 00:05:00,900 --> 00:05:03,240 perch relax you can tent the palms here 117 00:05:03,240 --> 00:05:05,400 come on to the fingertips take a deep 118 00:05:05,400 --> 00:05:08,250 breath in and then exhale here we go 119 00:05:08,250 --> 00:05:10,030 again planting the palms 120 00:05:10,030 --> 00:05:13,120 so shoulder-width apart here lots of 121 00:05:13,120 --> 00:05:16,270 space between each finger the integrity 122 00:05:16,270 --> 00:05:17,860 here and the palms is so important 123 00:05:17,860 --> 00:05:19,600 because I'm not collapsing into my bones 124 00:05:19,600 --> 00:05:21,730 but like we've been doing in a lot of 125 00:05:21,730 --> 00:05:24,220 the foundations of yoga that are on on 126 00:05:24,220 --> 00:05:26,230 the ground anyway we're finding that 127 00:05:26,230 --> 00:05:29,560 upward current of energy that that hasta 128 00:05:29,560 --> 00:05:33,250 bandha as we call it here yoga and 129 00:05:33,250 --> 00:05:34,570 drawing the navel up towards the spine 130 00:05:34,570 --> 00:05:37,270 keeping the neck nice and long this time 131 00:05:37,270 --> 00:05:40,150 maybe I find that my knees can come a 132 00:05:40,150 --> 00:05:42,430 little bit higher up on the arms maybe 133 00:05:42,430 --> 00:05:45,070 up towards the armpit chest area the 134 00:05:45,070 --> 00:05:46,720 neck is nice and long guys I can't 135 00:05:46,720 --> 00:05:48,340 stress how important it is to keep your 136 00:05:48,340 --> 00:05:50,140 gaze forward because otherwise you might 137 00:05:50,140 --> 00:05:52,180 do a little somersault forward and if 138 00:05:52,180 --> 00:05:54,550 that happens no worries shake it off now 139 00:05:54,550 --> 00:05:56,440 this time we breathe and we might lift 140 00:05:56,440 --> 00:06:01,330 one toe up and then exhale release and 141 00:06:01,330 --> 00:06:05,370 then the other toe just experiment and 142 00:06:05,370 --> 00:06:09,930 then exhale release take your s even 143 00:06:09,930 --> 00:06:11,980 check in with the wrists the opposite 144 00:06:11,980 --> 00:06:13,540 direction if you need to if you're still 145 00:06:13,540 --> 00:06:15,250 building strength and that upward 146 00:06:15,250 --> 00:06:21,630 current and let's try again breathing 147 00:06:21,630 --> 00:06:23,860 finding that integrity as we draw the 148 00:06:23,860 --> 00:06:26,200 navel up walking we're crawling the 149 00:06:26,200 --> 00:06:27,160 knees up towards the armpit chest 150 00:06:27,160 --> 00:06:29,950 keeping that nice hollow upper back 151 00:06:29,950 --> 00:06:31,990 navel draws up as I look forward and 152 00:06:31,990 --> 00:06:36,000 this time maybe we lift both toza 153 00:06:36,000 --> 00:06:43,000 breathe and then exhale release maybe 154 00:06:43,000 --> 00:06:44,620 you got up maybe you didn't let's see if 155 00:06:44,620 --> 00:06:46,690 we can remove the perch and just 156 00:06:46,690 --> 00:06:49,030 experiment without it or if you don't 157 00:06:49,030 --> 00:06:51,390 have the perch and then we'll join you 158 00:06:51,390 --> 00:06:53,500 it is kind of nice because it gives you 159 00:06:53,500 --> 00:06:56,890 that little extra space let's just see 160 00:06:56,890 --> 00:06:59,860 okay coming into our squat knees nice 161 00:06:59,860 --> 00:07:04,090 and wide spreading the palms and just 162 00:07:04,090 --> 00:07:10,830 play here we go finding what feels good 163 00:07:24,710 --> 00:07:27,060 okay so don't hold your breath like me 164 00:07:27,060 --> 00:07:30,090 make sure that when you're kind of 165 00:07:30,090 --> 00:07:32,790 playing with that suspension there that 166 00:07:32,790 --> 00:07:34,650 you're not suspending your breath okay 167 00:07:34,650 --> 00:07:36,450 we want to keep the breath flowing we're 168 00:07:36,450 --> 00:07:37,530 going to take a quick break here by 169 00:07:37,530 --> 00:07:38,880 coming to downward facing dog 170 00:07:38,880 --> 00:07:41,970 and then just practicing a couple 171 00:07:41,970 --> 00:07:44,730 hurdles in between drawing the navel up 172 00:07:44,730 --> 00:07:46,530 towards the spine I like to do this as a 173 00:07:46,530 --> 00:07:48,900 crow prep because it keeps this 174 00:07:48,900 --> 00:07:51,930 integrity in my Center in my core while 175 00:07:51,930 --> 00:07:54,720 I also spread the shoulder blades left 176 00:07:54,720 --> 00:07:59,460 to right so I send it back and forward 177 00:07:59,460 --> 00:08:01,010 drawing a navel up 178 00:08:01,010 --> 00:08:03,720 I'm never sinking into my bones here but 179 00:08:03,720 --> 00:08:06,000 always keeping that pressing up and out 180 00:08:06,000 --> 00:08:11,130 of the palms activity going one more 181 00:08:11,130 --> 00:08:13,400 time 182 00:08:18,439 --> 00:08:21,499 we'll come back to the knees take a 183 00:08:21,499 --> 00:08:24,019 second if you're new to the practice or 184 00:08:24,019 --> 00:08:25,339 your wrists are screaming at you right 185 00:08:25,339 --> 00:08:27,709 now that's okay in time we'll build 186 00:08:27,709 --> 00:08:29,509 strength or maybe you've overworked your 187 00:08:29,509 --> 00:08:31,099 wrists in another workout already this 188 00:08:31,099 --> 00:08:33,440 week so make sure anytime you need to do 189 00:08:33,440 --> 00:08:35,539 a couple circles or just check in with 190 00:08:35,539 --> 00:08:38,208 the wrists that you do okay and let's 191 00:08:38,208 --> 00:08:40,370 give it one more time together and then 192 00:08:40,370 --> 00:08:42,828 again remember it's a practice it's fun 193 00:08:42,828 --> 00:08:44,660 to check in with it each day and I think 194 00:08:44,660 --> 00:08:46,550 you'll be really surprised how fast it 195 00:08:46,550 --> 00:08:49,009 evolves and changes and grows and 196 00:08:49,009 --> 00:08:51,980 informs you so here we go either on your 197 00:08:51,980 --> 00:08:56,029 perch or starting in a squat spread the 198 00:08:56,029 --> 00:08:58,189 palms wide press up and out first 199 00:08:58,189 --> 00:09:00,589 remember that sensation we just had in 200 00:09:00,589 --> 00:09:02,329 our hurdles so I'm drawing the navel up 201 00:09:02,329 --> 00:09:06,758 and from there I'll head on in 202 00:09:23,920 --> 00:09:27,710 okay so that was bakasana our first arm 203 00:09:27,710 --> 00:09:29,840 balance in the foundation series full 204 00:09:29,840 --> 00:09:31,970 body strengthener I feel like even more 205 00:09:31,970 --> 00:09:33,680 than just spouting off kind of the 206 00:09:33,680 --> 00:09:35,780 anatomical and physical benefits of this 207 00:09:35,780 --> 00:09:37,730 posture I want to say that it's an 208 00:09:37,730 --> 00:09:39,860 opportunity to again throw yourself off 209 00:09:39,860 --> 00:09:42,020 balance and have a little fun it is nice 210 00:09:42,020 --> 00:09:44,420 to you know know where to put our bones 211 00:09:44,420 --> 00:09:47,270 but just trust yourself have a little 212 00:09:47,270 --> 00:09:49,310 fun work with integrity don't forget 213 00:09:49,310 --> 00:09:50,990 about your Center and this line from the 214 00:09:50,990 --> 00:09:52,070 crown of the head to the tip of the 215 00:09:52,070 --> 00:09:54,710 tailbone but maybe on this Halloween we 216 00:09:54,710 --> 00:09:56,540 can all approach something that's a 217 00:09:56,540 --> 00:09:57,560 little scary 218 00:09:57,560 --> 00:09:59,660 with a little light heartedness and a 219 00:09:59,660 --> 00:10:03,650 little fun lovin attitude wrong so 220 00:10:03,650 --> 00:10:05,330 that's all I got to say about that have 221 00:10:05,330 --> 00:10:07,460 a happy and safe Halloween my friends 222 00:10:07,460 --> 00:10:10,160 and I'll see you next time leave 223 00:10:10,160 --> 00:10:11,540 questions or comments below make sure 224 00:10:11,540 --> 00:10:12,770 you subscribe to the channel if you 225 00:10:12,770 --> 00:10:14,930 haven't already join us on Facebook and 226 00:10:14,930 --> 00:10:19,479 on Twitter and I will see you next time 227 00:10:37,220 --> 00:10:39,310 you 228 00:10:47,450 --> 00:10:49,510 you