hello everyone and welcome to yoga with

Adriene I am Adriene and it's Halloween

y'all happy Halloween today we're going

to learn bakasana which is the first arm

balance that we've ever done in our

foundations of yoga series so we're

going to learn CRO together it's you

know it's great for the arms but really

it is a core strengthener and I think

it's just a great opportunity to throw

yourself off balance and have a little

fun so hop on the mat and let's learn

bakasana

okay so to prepare for our crow pose

today we're actually gonna start flat on

our back so slowly take a second listen

up the solo I take a second

that's a Tommy Boy reference will you

Tommy Boy fans okay hug your knees into

your chest

feel the lower back become flush with

the mat can even take this opportunity

to massage back a little bit crawl the

shoulder blades in together and down I'm

going to bring the two arches of the

feet together and widen the knees great

so I'm going to imagine myself we kind

of know what the pose is supposed to

look like so I'm going to flip it here

and use the support of the earth so I'm

going to lift my tailbone up towards the

sky and as I do that my navel my lower

belly becomes instantly engaged so for

lack of better words my core my Center

is engaging so scoop the tailbone draw

the navel navel down aha find that

sensation or begin to find that

sensation know that you know this is

this is a practice this is a journey so

we can kind of approach it with that

State of Mind that frame of mine and it

kind of takes the edge off like the

pressure

okay so navels drawing down tailbone

scooping up knees are wide I'm going to

press my palms towards the ceiling as if

I were pressing into the earth I'm going

to keep space rather maintain space

between my ears and shoulders and then

I'm going to draw it in and all together

and what I mean by that is I'm going to

draw my knees up closer towards my

elbows and the base of my hands closer

towards my toes now wherever they meet

which will be different for everyone

here I'm going to squeeze so wherever

they meet whether it's all the way up

here or right at the elbows I'm just

going to practice a little give-and-take

between the arms and the legs hard work

here so I'm squeezing the legs in

towards the arms and I'm pressing the

arms out towards the legs let's have a

little bit of friction here my core is

engaged tailbone scooping up

last part here I'm going to point the

toes breathe

neck is nice and long and then I'll

gently release rotate the wrist one way

then the other and then cross the ankles

grab the outer edges of the feet can do

a little full-body smile here rock a

little side to side and then we're going

to rock it up flip our burgers and

practice crow okay so if you have a yoga

block grab it now and if you don't have

a yoga block you might consider using a

book which we say all the time and so

I'm actually going to use the book today

to prove to you that it is just as great

so this is a nice little way to get into

the posture but it's not necessary if

you don't have a book or a block then we

can still build the pose right now I'm

going to use it as a little bit of a

perch here so I'm going to bring my toes

onto the block or the book and I'm using

my fingertips to stabilize here then I'm

going to recreate the shape I did on my

back bring the inner arches of the feet

together widen the knees breathe and

then I'm going to plant my palms really

spreading the fingertips finding that

integrity here is I draw the shoulders

away from the ears and draw the navel up

towards the spine

okay so there's going to be a couple

different stages to this posture and

we're going to approach them all with

just a fun-loving attitude and no toxic

thoughts okay again remember we don't

come to the mat to do yoga but to

practice to have an experience so I'm

going to draw my navel up towards my

spine and I'm going to walk a little bit

pour it on my perch and then keeping the

neck nice and long I'm just going to see

where the knees meet okay so I'm not

lifting the toes up or anything I'm just

seeing where they meet I'm finding

integrity here soft bend in the elbows

most important thing is I'm going to

keep this extension in the neck and send

my gaze forward take a deep breath in

here and then exhale come back onto your

perch relax you can tent the palms here

come on to the fingertips take a deep

breath in and then exhale here we go

again planting the palms

so shoulder-width apart here lots of

space between each finger the integrity

here and the palms is so important

because I'm not collapsing into my bones

but like we've been doing in a lot of

the foundations of yoga that are on on

the ground anyway we're finding that

upward current of energy that that hasta

bandha as we call it here yoga and

drawing the navel up towards the spine

keeping the neck nice and long this time

maybe I find that my knees can come a

little bit higher up on the arms maybe

up towards the armpit chest area the

neck is nice and long guys I can't

stress how important it is to keep your

gaze forward because otherwise you might

do a little somersault forward and if

that happens no worries shake it off now

this time we breathe and we might lift

one toe up and then exhale release and

then the other toe just experiment and

then exhale release take your s even

check in with the wrists the opposite

direction if you need to if you're still

building strength and that upward

current and let's try again breathing

finding that integrity as we draw the

navel up walking we're crawling the

knees up towards the armpit chest

keeping that nice hollow upper back

navel draws up as I look forward and

this time maybe we lift both toza

breathe and then exhale release maybe

you got up maybe you didn't let's see if

we can remove the perch and just

experiment without it or if you don't

have the perch and then we'll join you

it is kind of nice because it gives you

that little extra space let's just see

okay coming into our squat knees nice

and wide spreading the palms and just

play here we go finding what feels good

okay so don't hold your breath like me

make sure that when you're kind of

playing with that suspension there that

you're not suspending your breath okay

we want to keep the breath flowing we're

going to take a quick break here by

coming to downward facing dog

and then just practicing a couple

hurdles in between drawing the navel up

towards the spine I like to do this as a

crow prep because it keeps this

integrity in my Center in my core while

I also spread the shoulder blades left

to right so I send it back and forward

drawing a navel up

I'm never sinking into my bones here but

always keeping that pressing up and out

of the palms activity going one more

time

we'll come back to the knees take a

second if you're new to the practice or

your wrists are screaming at you right

now that's okay in time we'll build

strength or maybe you've overworked your

wrists in another workout already this

week so make sure anytime you need to do

a couple circles or just check in with

the wrists that you do okay and let's

give it one more time together and then

again remember it's a practice it's fun

to check in with it each day and I think

you'll be really surprised how fast it

evolves and changes and grows and

informs you so here we go either on your

perch or starting in a squat spread the

palms wide press up and out first

remember that sensation we just had in

our hurdles so I'm drawing the navel up

and from there I'll head on in

okay so that was bakasana our first arm

balance in the foundation series full

body strengthener I feel like even more

than just spouting off kind of the

anatomical and physical benefits of this

posture I want to say that it's an

opportunity to again throw yourself off

balance and have a little fun it is nice

to you know know where to put our bones

but just trust yourself have a little

fun work with integrity don't forget

about your Center and this line from the

crown of the head to the tip of the

tailbone but maybe on this Halloween we

can all approach something that's a

little scary

with a little light heartedness and a

little fun lovin attitude wrong so

that's all I got to say about that have

a happy and safe Halloween my friends

and I'll see you next time leave

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you

you