1 00:00:00,200 --> 00:00:01,268 - What's up party people? 2 00:00:01,268 --> 00:00:02,469 Welcome to Yoga with Adriene. 3 00:00:02,469 --> 00:00:04,338 I'm Adriene, and today we have a practice 4 00:00:04,338 --> 00:00:06,473 that's gonna help gear you up for Crow. 5 00:00:06,473 --> 00:00:07,641 So I see it all the time, 6 00:00:07,641 --> 00:00:09,076 people wanting to get into Bakasana 7 00:00:09,076 --> 00:00:11,745 or variations of Bakasana, and that's really, really great, 8 00:00:11,745 --> 00:00:13,080 and it's a really, really fun posture, 9 00:00:13,080 --> 00:00:14,748 and I really do think you should try it, 10 00:00:14,748 --> 00:00:16,683 but it's also really important to make sure 11 00:00:16,683 --> 00:00:18,986 that your body is warmed up, and that we're working 12 00:00:18,986 --> 00:00:20,821 on building strength and stability 13 00:00:20,821 --> 00:00:23,991 so that we can feel good in our flying Crow. 14 00:00:23,991 --> 00:00:26,793 So hop into something comfy, and let's play around. 15 00:00:26,793 --> 00:00:30,898 (upbeat music) 16 00:00:38,705 --> 00:00:41,375 Alright, let's begin lying down. 17 00:00:44,811 --> 00:00:47,347 Come to your back, and take a moment 18 00:00:47,347 --> 00:00:49,950 to just take the deepest breath you've taken in 19 00:00:49,950 --> 00:00:51,451 all day, my friend. 20 00:00:53,020 --> 00:00:56,657 And as you exhale, relax your shoulders, 21 00:00:56,657 --> 00:00:58,292 and really just settle in to this moment. 22 00:00:58,292 --> 00:01:00,093 Whatever shape your body's in right now, 23 00:01:00,093 --> 00:01:02,930 just take a second to look away from the video and look up 24 00:01:02,930 --> 00:01:06,333 at whatever sky or ceiling, or whatever's going on. 25 00:01:06,333 --> 00:01:09,997 And just feel what it is 26 00:01:09,997 --> 00:01:13,337 like to be alive today. 27 00:01:15,008 --> 00:01:18,145 When I do that, I kind of tap into a little inner smile 28 00:01:18,145 --> 00:01:22,749 that helps me feel alive and present and good. 29 00:01:22,749 --> 00:01:25,485 (deep breathing) 30 00:01:26,987 --> 00:01:28,655 And then just continue this practice 31 00:01:28,655 --> 00:01:30,824 of just noticing what it feels like to be alive today, 32 00:01:30,824 --> 00:01:34,161 and what it feels like to be present, and use your breath. 33 00:01:34,161 --> 00:01:36,129 So, start to notice your breath, 34 00:01:36,129 --> 00:01:39,099 and nice and slow, we'll give ourself a big hug, 35 00:01:39,099 --> 00:01:42,269 just feeling the ground underneath us. 36 00:01:43,704 --> 00:01:47,407 And as you squeeze your knees up towards your chest, 37 00:01:47,407 --> 00:01:51,011 and maybe snuggle the shoulder blades down. 38 00:01:52,713 --> 00:01:56,883 Continue to breathe here, maybe waking up the feet. 39 00:01:58,485 --> 00:02:00,153 Rotating the ankles. 40 00:02:04,691 --> 00:02:06,693 And then know you can come here at any time, 41 00:02:06,693 --> 00:02:08,829 and Child's pose as well, but coming here 42 00:02:08,829 --> 00:02:10,697 to just feel supported by the earth, 43 00:02:10,697 --> 00:02:13,367 so nice and therapeutic for the back body, 44 00:02:13,367 --> 00:02:17,504 especially if you're not used to coming low to the ground. 45 00:02:19,740 --> 00:02:22,542 Sweet, and then open the knees wide, super wide, 46 00:02:22,542 --> 00:02:25,545 nice and slow here, and we're gonna slide the hands 47 00:02:25,545 --> 00:02:29,542 either to the shins, to the ankles, 48 00:02:29,542 --> 00:02:32,953 or all the way to the arches of the feet. 49 00:02:34,354 --> 00:02:36,623 Keep the shoulders relaxed, the neck nice and long, 50 00:02:36,623 --> 00:02:38,725 and continue to breathe deep here. 51 00:02:38,725 --> 00:02:41,328 You might stay here or you might slowly kick 52 00:02:41,328 --> 00:02:44,231 one foot up, then the other. 53 00:02:44,231 --> 00:02:47,734 Now, navel draws down here, hug the lower ribs in. 54 00:02:47,734 --> 00:02:49,369 Inhale in, and as you exhale, 55 00:02:49,369 --> 00:02:52,839 we're gonna lift the head, the neck stays nice and long, 56 00:02:52,839 --> 00:02:56,743 and then we hover here for five, four, three, 57 00:02:56,743 --> 00:03:01,181 engaging through the abdominal wall, two, and one. 58 00:03:01,181 --> 00:03:03,583 Beautiful, slowly release. 59 00:03:03,583 --> 00:03:05,886 Interlace the fingertips, bring them behind the head, 60 00:03:05,886 --> 00:03:07,654 elbows nice and wide. 61 00:03:08,855 --> 00:03:10,657 Knees are gonna stack over the hip points 62 00:03:10,657 --> 00:03:14,227 or maybe even slightly in front, up towards your chin 63 00:03:14,227 --> 00:03:15,729 so that your lower back can become 64 00:03:15,729 --> 00:03:18,098 nice and flush with the mat. 65 00:03:18,098 --> 00:03:18,932 Inhale in. 66 00:03:19,800 --> 00:03:22,402 Exhale, again lifting the head, the neck, the shoulders, 67 00:03:22,402 --> 00:03:23,537 engaging the core. 68 00:03:23,537 --> 00:03:25,806 This time really scooping the tailbone up. 69 00:03:25,806 --> 00:03:28,775 We're creating that active, active, active belly 70 00:03:28,775 --> 00:03:31,678 or active core center here as we send 71 00:03:31,678 --> 00:03:34,181 the elbows left to right. 72 00:03:34,181 --> 00:03:36,650 Look up at the ceiling, and then slightly back 73 00:03:36,650 --> 00:03:39,486 so the neck is nice and long here. 74 00:03:40,387 --> 00:03:41,221 Inhale in. 75 00:03:42,255 --> 00:03:43,423 Exhale, lower. 76 00:03:44,758 --> 00:03:45,826 Inhale, lift. 77 00:03:46,927 --> 00:03:48,829 Squeeze, exhale, lower. 78 00:03:49,963 --> 00:03:51,398 Inhale, lift and squeeze. 79 00:03:51,398 --> 00:03:53,667 Keep the elbows wide. 80 00:03:53,667 --> 00:03:55,702 And exhale, lower. 81 00:03:55,702 --> 00:03:57,370 Again, inhale, lift. 82 00:03:58,371 --> 00:03:59,539 Exhale, lower. 83 00:04:00,707 --> 00:04:03,543 Inhale, lift, tailbone scoops up. 84 00:04:03,543 --> 00:04:05,345 Exhale, lower. 85 00:04:05,345 --> 00:04:06,446 Inhale, lift. 86 00:04:07,280 --> 00:04:09,449 And one more time, you got this. 87 00:04:09,449 --> 00:04:10,383 Exhale, lower. 88 00:04:10,383 --> 00:04:11,718 Inhale, lift. 89 00:04:11,718 --> 00:04:13,153 This time straightening the legs. 90 00:04:13,153 --> 00:04:14,788 You don't have to straighten through both knees, 91 00:04:14,788 --> 00:04:17,124 but bring the arches of the feet together. 92 00:04:17,124 --> 00:04:18,625 You can keep the knees bent here, 93 00:04:18,625 --> 00:04:20,494 and we're gonna squeeze and lift. 94 00:04:20,494 --> 00:04:22,395 Lift the chin towards the sky. 95 00:04:22,395 --> 00:04:24,431 Lift the tailbone up to the backs of the knees, 96 00:04:24,431 --> 00:04:26,466 backs of the knees up towards the heels. 97 00:04:26,466 --> 00:04:30,137 We're here for five, four, breathing deep, 98 00:04:30,137 --> 00:04:32,954 three, two, and one. 99 00:04:32,954 --> 00:04:35,742 Awesome, release, hands come to the backs of the thighs. 100 00:04:35,742 --> 00:04:37,244 Great work everyone. 101 00:04:37,244 --> 00:04:39,646 Warming up through our core muscles. 102 00:04:39,646 --> 00:04:41,982 We're gonna begin to rock front to back, 103 00:04:41,982 --> 00:04:46,620 front to back here, massaging through the spine, 104 00:04:46,620 --> 00:04:47,988 and then we're gonna make our way all the way 105 00:04:47,988 --> 00:04:50,957 to Downward Facing Dog, so take your time getting there. 106 00:04:50,957 --> 00:04:53,527 You can come through all fours. 107 00:04:56,296 --> 00:04:58,865 Coming to our Downward Dog. 108 00:04:58,865 --> 00:05:01,401 Try to stay connected to the muscles of the abdominal wall 109 00:05:01,401 --> 00:05:04,437 that you just opened up, I mean that you just warmed up. 110 00:05:04,437 --> 00:05:05,872 (laughing) 111 00:05:05,872 --> 00:05:06,873 And open up. 112 00:05:07,874 --> 00:05:10,644 And then when you're ready, keep the chest nice and open. 113 00:05:10,644 --> 00:05:12,122 As you send the hips up high, 114 00:05:12,122 --> 00:05:14,281 and we start to pedal it out here. 115 00:05:15,448 --> 00:05:17,817 Nice, long, smooth deep breaths. 116 00:05:17,817 --> 00:05:20,554 (deep breathing) 117 00:05:24,658 --> 00:05:26,159 Then anchor through the left heel. 118 00:05:26,159 --> 00:05:28,595 As you inhale, lift the right leg up high. 119 00:05:28,595 --> 00:05:30,630 Exhale, knee to nose. 120 00:05:30,630 --> 00:05:33,266 Really rounding through the spine here. 121 00:05:33,266 --> 00:05:34,601 Chin to chest. 122 00:05:34,601 --> 00:05:38,038 Breathing deep here, press away from your yoga mat. 123 00:05:38,038 --> 00:05:40,640 And then step the right foot all the way up into your lunge. 124 00:05:40,640 --> 00:05:42,209 Lower the back knee. 125 00:05:42,209 --> 00:05:44,377 And let's start to open up through the chest here, 126 00:05:44,377 --> 00:05:46,346 opening up through the hips. 127 00:05:46,346 --> 00:05:47,981 You can walk the right foot out a little bit 128 00:05:47,981 --> 00:05:51,418 so you're not on a tight rope here. 129 00:05:51,418 --> 00:05:52,652 Breathing deep. 130 00:05:55,088 --> 00:05:58,725 And then inhale, find length, open through the chest. 131 00:05:58,725 --> 00:06:00,594 Exhale, curl the back toes under, 132 00:06:00,594 --> 00:06:03,096 and lift the back knee. 133 00:06:03,096 --> 00:06:04,965 Then placing the left palm on the ground, 134 00:06:04,965 --> 00:06:07,500 we'll inhale, reach the right fingertips 135 00:06:07,500 --> 00:06:09,502 all the way up towards the sky, big twist here. 136 00:06:09,502 --> 00:06:11,171 As you pull the right hip crease back, 137 00:06:11,171 --> 00:06:14,608 find length in all four sides of the torso. 138 00:06:14,608 --> 00:06:17,210 And then exhale, release. 139 00:06:17,210 --> 00:06:18,912 Plant the palms. 140 00:06:18,912 --> 00:06:21,581 Step the right toes back to plank. 141 00:06:21,581 --> 00:06:24,551 Alright, so here we are, pressing away from the yoga mat, 142 00:06:24,551 --> 00:06:27,821 really rooting into that index finger and thumb. 143 00:06:27,821 --> 00:06:30,190 Tops of the shoulders draw away from the ears here, 144 00:06:30,190 --> 00:06:33,159 and I'm reaching my heels back. 145 00:06:33,159 --> 00:06:36,229 Lighting up a fire in the belly, sending awareness 146 00:06:36,229 --> 00:06:38,498 up and down the spine. 147 00:06:38,498 --> 00:06:41,201 Gaze straight down now for five. 148 00:06:41,201 --> 00:06:42,769 Breathe deep, four. 149 00:06:43,803 --> 00:06:46,402 Three, two, and one. 150 00:06:46,402 --> 00:06:49,509 Send it all the way up and back, Downward Facing Dog. 151 00:06:49,509 --> 00:06:50,744 Awesome work. 152 00:06:50,744 --> 00:06:52,512 Deep breath in. 153 00:06:52,512 --> 00:06:54,281 Long breath out here. 154 00:06:56,850 --> 00:06:58,218 Now anchoring through the right heel, 155 00:06:58,218 --> 00:07:00,620 inhale, lift the left leg up high. 156 00:07:00,620 --> 00:07:03,323 Exhale, knee to nose, really rounding through 157 00:07:03,323 --> 00:07:05,592 the upper back body here. 158 00:07:05,592 --> 00:07:07,160 Press away from your yoga mat. 159 00:07:07,160 --> 00:07:09,589 Nice and strong here, you might feel a little shake, 160 00:07:09,589 --> 00:07:12,532 a little tremble, breathe deep. 161 00:07:12,532 --> 00:07:15,468 And then stepping it all the way up into your lunge. 162 00:07:15,468 --> 00:07:17,737 Lower that right knee down. 163 00:07:19,105 --> 00:07:22,042 And inhale, open through the chest. 164 00:07:23,743 --> 00:07:26,646 So as we begin to build strength, 165 00:07:26,646 --> 00:07:28,515 can you remember to use your breath, 166 00:07:28,515 --> 00:07:33,471 to find a softness to balance the effort with the ease. 167 00:07:36,356 --> 00:07:38,391 Inhale, look forward. 168 00:07:38,391 --> 00:07:40,026 Exhale, curl the back toes under. 169 00:07:40,026 --> 00:07:43,196 Lift that back knee, nice, low lunge. 170 00:07:43,196 --> 00:07:45,765 Inhale, broaden through the chest. 171 00:07:45,765 --> 00:07:47,300 Reach the right heel back, 172 00:07:47,300 --> 00:07:49,135 and then we'll place the right hand on the earth 173 00:07:49,135 --> 00:07:50,403 and come into our twist, 174 00:07:50,403 --> 00:07:53,139 lifting up through that center channel, 175 00:07:53,139 --> 00:07:57,711 lifting up from the pelvic floor as you open up left side. 176 00:07:57,711 --> 00:07:59,646 Inhale in, find length. 177 00:08:00,547 --> 00:08:03,149 Side body is nice and long and active here. 178 00:08:03,149 --> 00:08:07,354 Big breath, and then exhale to release back down. 179 00:08:07,354 --> 00:08:10,290 Plant the palms, root the index finger and thumb here 180 00:08:10,290 --> 00:08:13,927 like so, and then press away from your yoga mat 181 00:08:13,927 --> 00:08:16,229 as you step the left toes back. 182 00:08:16,229 --> 00:08:19,132 So, if you're collapsing in the upper back body here, 183 00:08:19,132 --> 00:08:21,267 press away from the yoga mat, 184 00:08:21,267 --> 00:08:23,915 so that you can send the 185 00:08:23,915 --> 00:08:28,555 shoulder blades left to right here. 186 00:08:28,555 --> 00:08:32,229 Again, creating more space in the upper back body. 187 00:08:32,229 --> 00:08:33,413 Gaze straight down. 188 00:08:33,413 --> 00:08:34,914 Draw the navel up. 189 00:08:37,283 --> 00:08:39,719 And Downward Facing Dog. 190 00:08:39,719 --> 00:08:41,321 Deep breath in. 191 00:08:41,321 --> 00:08:42,655 Long breath out. 192 00:08:43,789 --> 00:08:44,624 Inhale in. 193 00:08:46,226 --> 00:08:47,160 Exhale out. 194 00:08:48,728 --> 00:08:50,730 Beautiful, anchor the left heel down. 195 00:08:50,730 --> 00:08:52,999 Inhale, lift the right leg up high. 196 00:08:52,999 --> 00:08:55,468 Exhale, knee to nose. 197 00:08:55,468 --> 00:08:59,305 This time try to touch your right heel to your right glute, 198 00:08:59,305 --> 00:09:02,342 and again, send the shoulder blades left to right here, 199 00:09:02,342 --> 00:09:05,178 creating space in the upper back body, not collapsing. 200 00:09:05,178 --> 00:09:07,180 One more breath here, you got it. 201 00:09:07,180 --> 00:09:09,482 And then step it all the way up into your lunge. 202 00:09:09,482 --> 00:09:11,518 Great, pivot on the back foot. 203 00:09:11,518 --> 00:09:13,787 And nice and slow, when you're ready, 204 00:09:13,787 --> 00:09:15,455 coming up to Warrior One. 205 00:09:15,455 --> 00:09:17,957 Hands can stay on the waistline if you're new 206 00:09:17,957 --> 00:09:20,260 to the practice, or maybe you send fingertips 207 00:09:20,260 --> 00:09:21,728 all the way up right away. 208 00:09:21,728 --> 00:09:23,830 Big breath in here, wherever you are. 209 00:09:23,830 --> 00:09:26,566 Open up through the chest. 210 00:09:26,566 --> 00:09:28,968 And then exhale, Warrior Two to the left. 211 00:09:28,968 --> 00:09:30,904 Pull the pinkies back. 212 00:09:30,904 --> 00:09:32,672 Strong bend in that front leg. 213 00:09:32,672 --> 00:09:34,174 Front knee over front ankle. 214 00:09:34,174 --> 00:09:35,608 Lengthen tailbone down. 215 00:09:35,608 --> 00:09:38,178 Side body nice and long. 216 00:09:38,178 --> 00:09:40,814 Inhale in as you create length, 217 00:09:40,814 --> 00:09:43,950 draw energy up through the center channel. 218 00:09:43,950 --> 00:09:46,119 And then exhale, straighten that front leg. 219 00:09:46,119 --> 00:09:47,554 Send the hips back. 220 00:09:47,554 --> 00:09:50,690 And we're gonna slowly reach forward for Triangle. 221 00:09:50,690 --> 00:09:54,427 Keep breathing here, right fingertips come down. 222 00:09:54,427 --> 00:09:56,930 And we open up through the chest. 223 00:09:56,930 --> 00:09:59,766 Nice long line from the crown to the tail here. 224 00:09:59,766 --> 00:10:01,201 Inhale in deeply. 225 00:10:02,168 --> 00:10:04,003 And exhale completely. 226 00:10:05,238 --> 00:10:06,940 Slowly bending through that front leg 227 00:10:06,940 --> 00:10:09,175 back to your Warrior Two. 228 00:10:09,175 --> 00:10:11,586 Inhaling deeply. 229 00:10:11,586 --> 00:10:13,279 Exhale, maybe you sink a little lower 230 00:10:13,279 --> 00:10:15,482 into that front knee. 231 00:10:15,482 --> 00:10:18,451 Strong connection in the core here, inhale. 232 00:10:18,451 --> 00:10:21,120 Exhale, bending right elbow, coming to the top 233 00:10:21,120 --> 00:10:26,079 of that right thigh for nice, long extended side angle. 234 00:10:26,079 --> 00:10:28,661 So take the left fingertips down to come up today. 235 00:10:28,661 --> 00:10:31,431 So down as you open up towards the front. 236 00:10:31,431 --> 00:10:33,399 Feel the power of that back foot as you reach 237 00:10:33,399 --> 00:10:35,068 through the left fingertips. 238 00:10:35,068 --> 00:10:37,971 Maybe you bring the right fingertips down, maybe not. 239 00:10:37,971 --> 00:10:40,039 Deep breath in. 240 00:10:40,039 --> 00:10:41,774 Long breath out. 241 00:10:41,774 --> 00:10:43,243 Take one more inhale here. 242 00:10:43,243 --> 00:10:45,678 Welcome that heat, you got this. 243 00:10:45,678 --> 00:10:46,980 And stay connected to your core. 244 00:10:46,980 --> 00:10:49,349 Draw your navel in, as you exhale, we're gonna release. 245 00:10:49,349 --> 00:10:50,783 Come to Skandasana. 246 00:10:50,783 --> 00:10:53,219 So we're gonna send the fingertips to the ground 247 00:10:53,219 --> 00:10:54,454 to help guide us. 248 00:10:54,454 --> 00:10:55,788 Left toes turn out. 249 00:10:55,788 --> 00:10:58,892 Right toes can turn in or up towards the sky, 250 00:10:58,892 --> 00:11:01,261 as we slowly sink the hips down. 251 00:11:01,261 --> 00:11:04,430 Now you can use the fingertips here to help you, 252 00:11:04,430 --> 00:11:07,000 and maybe, this is just a really awesome foot stretch. 253 00:11:07,000 --> 00:11:09,836 Maybe the heel doesn't come down. 254 00:11:09,836 --> 00:11:11,838 So we're here breathing. 255 00:11:12,805 --> 00:11:15,842 Opening up the hips, connecting to the core. 256 00:11:15,842 --> 00:11:19,312 One more deep breath in here, you got it. 257 00:11:19,312 --> 00:11:22,549 And then exhale, use your fingertips to help you crawl 258 00:11:22,549 --> 00:11:25,552 all the way back to the front edge. 259 00:11:25,552 --> 00:11:27,654 Nice, low lunge. 260 00:11:27,654 --> 00:11:30,690 Awesome, inhale, look forward, smile. 261 00:11:30,690 --> 00:11:34,627 Exhale, plant the palms, step it back to plank. 262 00:11:34,627 --> 00:11:36,729 So nice and strong in the shoulders here. 263 00:11:36,729 --> 00:11:39,132 Tops of the shoulders rotate out. 264 00:11:39,132 --> 00:11:42,402 Root down through your index finger and thumb. 265 00:11:42,402 --> 00:11:44,938 Breathing deep, so no vinyasas today. 266 00:11:44,938 --> 00:11:49,075 Just nice, strong, building strength and stability. 267 00:11:49,075 --> 00:11:51,844 (deep breathing) 268 00:11:54,714 --> 00:11:58,017 One more breath, lift up from the inner thighs. 269 00:11:58,017 --> 00:12:00,653 And then send it back, Downward Facing Dog. 270 00:12:00,653 --> 00:12:01,721 Awesome work. 271 00:12:03,489 --> 00:12:06,392 Take a moment to refocus, to pause. 272 00:12:07,427 --> 00:12:10,396 Reconnect with your breath. 273 00:12:10,396 --> 00:12:11,931 And then we'll anchor the right heel down. 274 00:12:11,931 --> 00:12:16,102 Lift the left leg up high on your next breath in. 275 00:12:16,102 --> 00:12:18,238 Exhale, knee to nose. 276 00:12:18,238 --> 00:12:19,706 Press away from your yoga mat, 277 00:12:19,706 --> 00:12:21,708 rounding through the upper back body. 278 00:12:21,708 --> 00:12:23,810 Try to touch your left heel to your left 279 00:12:23,810 --> 00:12:26,613 glute, building strength. 280 00:12:26,613 --> 00:12:27,714 You got this. 281 00:12:29,382 --> 00:12:30,383 And release. 282 00:12:31,250 --> 00:12:32,719 Left foot steps up. 283 00:12:32,719 --> 00:12:35,722 And we slowly come through our lunge. 284 00:12:35,722 --> 00:12:37,690 And then up to Warrior One whenever you're ready. 285 00:12:37,690 --> 00:12:38,925 Take your time. 286 00:12:41,127 --> 00:12:43,997 Reconnect with your breath. 287 00:12:43,997 --> 00:12:45,898 Head over heart, heart or pelvis here. 288 00:12:45,898 --> 00:12:48,835 Hands on the waistline or all the way up. 289 00:12:48,835 --> 00:12:49,669 Deep breath in. 290 00:12:49,669 --> 00:12:52,071 As you find expansion, press into the outer edge 291 00:12:52,071 --> 00:12:54,907 of that back foot strong. 292 00:12:54,907 --> 00:12:57,744 And then Warrior Two to the right. 293 00:13:00,213 --> 00:13:02,281 Get down nice and low. 294 00:13:02,281 --> 00:13:04,884 Finding places to lift, places to ground. 295 00:13:04,884 --> 00:13:07,053 You got this, strong focus. 296 00:13:07,053 --> 00:13:10,323 (deep breathing) 297 00:13:10,323 --> 00:13:12,158 Inhale, create length. 298 00:13:13,092 --> 00:13:16,195 And exhale, relax the shoulders down. 299 00:13:17,163 --> 00:13:19,265 And keep pressing into the outer edge of that back foot 300 00:13:19,265 --> 00:13:20,265 strong as you begin to 301 00:13:20,265 --> 00:13:21,801 straighten through the front leg, 302 00:13:21,801 --> 00:13:24,303 and keep that energy connected through the back foot 303 00:13:24,303 --> 00:13:26,172 as you send the hips back and reach 304 00:13:26,172 --> 00:13:29,208 the left fingertips forward for Triangle. 305 00:13:29,208 --> 00:13:30,576 Taking your time here. 306 00:13:30,576 --> 00:13:33,780 Staying connected in your center. 307 00:13:33,780 --> 00:13:36,282 Eventually right fingertips might come all the way up, 308 00:13:36,282 --> 00:13:40,453 or they might just come to the waistline here, breathing. 309 00:13:41,988 --> 00:13:42,822 Inhale. 310 00:13:43,856 --> 00:13:44,757 And exhale. 311 00:13:46,125 --> 00:13:48,628 One more breath, inhale. 312 00:13:48,628 --> 00:13:50,396 And exhale, move from the middle. 313 00:13:50,396 --> 00:13:52,265 Navel draws in, Uddiyana Bandha. 314 00:13:52,265 --> 00:13:56,335 Strong core here as we come back to Warrior Two, you got it. 315 00:13:56,335 --> 00:13:57,570 Sink down nice and low. 316 00:13:57,570 --> 00:14:00,306 Front knee over front ankle, inhale. 317 00:14:00,306 --> 00:14:02,442 And exhale, extended side angle. 318 00:14:02,442 --> 00:14:04,677 Left elbow to the top of the left thigh. 319 00:14:04,677 --> 00:14:06,846 Again, fingertips are gonna come down to come up, 320 00:14:06,846 --> 00:14:08,881 so right fingertips go down, 321 00:14:08,881 --> 00:14:11,417 and then we open up, pressing into the knife edge 322 00:14:11,417 --> 00:14:13,152 of that back foot. 323 00:14:13,152 --> 00:14:15,088 Hug the lower ribs in, you got this. 324 00:14:15,088 --> 00:14:17,356 Inhale, maybe you open out. 325 00:14:18,357 --> 00:14:20,259 And exhale, we release. 326 00:14:21,427 --> 00:14:24,731 Fingertips are gonna come slowly to the ground. 327 00:14:24,731 --> 00:14:26,699 We're gonna walk it all the way back. 328 00:14:26,699 --> 00:14:28,267 Right toes turn out. 329 00:14:28,267 --> 00:14:30,389 Left toes turn in or up. 330 00:14:31,738 --> 00:14:34,073 And we're here, breathing. 331 00:14:34,073 --> 00:14:36,109 Again, you can use the fingertips on the earth. 332 00:14:36,109 --> 00:14:39,312 You can also have the heel up, no prob. 333 00:14:39,312 --> 00:14:41,547 So lots of variations here. 334 00:14:43,216 --> 00:14:46,986 Try to keep your center lifted, one more breath, you got it. 335 00:14:46,986 --> 00:14:48,888 And then use your hands, your fingers 336 00:14:48,888 --> 00:14:52,825 to walk it all the way back to your lunge. 337 00:14:52,825 --> 00:14:55,361 Inhale, look forward. 338 00:14:55,361 --> 00:14:57,563 And exhale, plant the palms. 339 00:14:57,563 --> 00:14:59,132 Step it to plank. 340 00:14:59,132 --> 00:15:00,600 Just here for five. 341 00:15:00,600 --> 00:15:01,834 Press away from your yoga mat. 342 00:15:01,834 --> 00:15:05,765 Four, three, smile, two, 343 00:15:05,772 --> 00:15:08,908 and then slowly lowering the knees to the earth, 344 00:15:08,908 --> 00:15:13,630 and sending the fingertips all the way back, Child's pose. 345 00:15:14,147 --> 00:15:16,315 Forehead comes to the mat. 346 00:15:17,583 --> 00:15:20,586 Take a moment to close your eyes. 347 00:15:20,586 --> 00:15:22,622 Refocus on your breath. 348 00:15:22,622 --> 00:15:24,290 So as you rest the forehead on the earth, 349 00:15:24,290 --> 00:15:26,592 allow the eyes to close, and the fingertips 350 00:15:26,592 --> 00:15:28,594 to reach towards the toes, 351 00:15:28,594 --> 00:15:30,496 and then take a moment to allow the shoulders 352 00:15:30,496 --> 00:15:32,799 to relax and just feel that spaciousness 353 00:15:32,799 --> 00:15:34,700 in the upper back body. 354 00:15:39,005 --> 00:15:41,274 Coming back to your breath. 355 00:15:43,075 --> 00:15:45,812 (deep breathing) 356 00:15:48,481 --> 00:15:51,584 Then start to wiggle your fingertips. 357 00:15:51,584 --> 00:15:53,653 Take a deep breath in. 358 00:15:53,653 --> 00:15:55,655 And reach them all the way back up towards 359 00:15:55,655 --> 00:15:57,256 the front edge of your mat. 360 00:15:57,256 --> 00:15:58,624 We'll plant the palms into the earth 361 00:15:58,624 --> 00:16:00,693 to come back to all fours. 362 00:16:00,693 --> 00:16:03,629 Curl the toes under, and then use the palms on the earth 363 00:16:03,629 --> 00:16:07,533 to come back into a little squat here, knees nice and wide. 364 00:16:07,533 --> 00:16:11,070 So we're just coming into a little Froggy pose at first, 365 00:16:11,070 --> 00:16:13,039 really nice opening for the feet. 366 00:16:13,039 --> 00:16:14,707 And you might just stay here today, 367 00:16:14,707 --> 00:16:17,777 working on connecting to your center. 368 00:16:18,845 --> 00:16:23,015 Coming into your perch with the toes slowly coming together. 369 00:16:30,957 --> 00:16:33,359 And so the knees are nice and wide, 370 00:16:33,359 --> 00:16:34,894 the toes are together, and we become 371 00:16:34,894 --> 00:16:36,762 more and more aware of the spine, 372 00:16:36,762 --> 00:16:39,198 maybe even coming to a balancing posture here 373 00:16:39,198 --> 00:16:41,000 with the hands on the tops of the thighs. 374 00:16:41,000 --> 00:16:42,602 And this would be a nice, fun place to work, 375 00:16:42,602 --> 00:16:44,804 and you can also come to hands at heart. 376 00:16:44,804 --> 00:16:46,739 Right, coming back, forth, back, forth. 377 00:16:46,739 --> 00:16:50,309 And just working here on connecting 378 00:16:50,309 --> 00:16:54,580 from the toes all the way up through the crown. 379 00:16:54,580 --> 00:16:56,415 If you're ready to take it a little further, 380 00:16:56,415 --> 00:16:58,918 we're going to plant the palms 381 00:17:00,019 --> 00:17:02,521 nice and slowly and mindfully. 382 00:17:04,089 --> 00:17:05,958 Spreading the fingers super wide. 383 00:17:05,958 --> 00:17:08,361 So, I'm trying to slow this down here just a little bit. 384 00:17:08,361 --> 00:17:11,329 And then the wrists come underneath the shoulders. 385 00:17:11,329 --> 00:17:13,299 And then we shift our weight forward 386 00:17:13,299 --> 00:17:17,470 so that we're creating nice stacking of the bones here. 387 00:17:18,637 --> 00:17:20,973 Now for some, we're still needing to work 388 00:17:20,973 --> 00:17:24,410 so much in the feet that this might be it. 389 00:17:24,410 --> 00:17:27,445 And some of us working on balance and core stability, 390 00:17:27,445 --> 00:17:29,348 core strength, this might be it. 391 00:17:29,348 --> 00:17:32,118 But if you're wanting to play a little bit more, 392 00:17:32,118 --> 00:17:34,253 we'll bring the tops of the shoulder heads 393 00:17:34,253 --> 00:17:37,356 away from the ears, and again, rooting down 394 00:17:37,356 --> 00:17:39,025 through the index thumb, we're gonna just start 395 00:17:39,025 --> 00:17:40,126 to lift the hips up. 396 00:17:40,126 --> 00:17:42,561 Now we've opened the hips nice and wide, 397 00:17:42,561 --> 00:17:45,164 so you might start to walk the knees all the way 398 00:17:45,164 --> 00:17:46,933 up to the armpit, and then you're just gonna come here 399 00:17:46,933 --> 00:17:49,101 onto the tippy tip toes. 400 00:17:49,101 --> 00:17:50,736 Soft bend in the elbows. 401 00:17:50,736 --> 00:17:54,941 Gaze straight down and then slightly forward. 402 00:17:54,941 --> 00:17:56,676 So, there's a tendency for the gaze 403 00:17:56,676 --> 00:17:58,878 to come in here, and you're gonna do a little somersault 404 00:17:58,878 --> 00:18:01,113 here, so gaze straight forward. 405 00:18:01,113 --> 00:18:03,449 And we have a whole foundations video of Crow. 406 00:18:03,449 --> 00:18:06,619 You can go learn all the foundations of Crow here. 407 00:18:06,619 --> 00:18:08,187 So you might stay here. 408 00:18:08,187 --> 00:18:12,558 Again, just a reminder, drishti is out not in. 409 00:18:12,558 --> 00:18:14,226 And you might just come onto the toes here, 410 00:18:14,226 --> 00:18:16,128 and then come back. 411 00:18:16,128 --> 00:18:18,531 And then onto the toes. 412 00:18:18,531 --> 00:18:19,966 And then back. 413 00:18:19,966 --> 00:18:21,400 And so we're slowly but surely working 414 00:18:21,400 --> 00:18:23,903 to get the knees right up into that armpit chest. 415 00:18:23,903 --> 00:18:26,539 There's tons of variations for Bakasana, 416 00:18:26,539 --> 00:18:28,107 so this is a practice that's just gonna 417 00:18:28,107 --> 00:18:30,142 lead you up to a little playtime here. 418 00:18:30,142 --> 00:18:32,812 So I pass it along to you now to play. 419 00:18:32,812 --> 00:18:34,780 Just try to stick with your breath. 420 00:18:34,780 --> 00:18:37,550 Stay focused on the breath, and explore. 421 00:18:37,550 --> 00:18:41,153 Maybe you lift one toe up, and then the other. 422 00:18:41,153 --> 00:18:43,522 Maybe you're working to straighten the arms. 423 00:18:43,522 --> 00:18:47,560 Maybe you're working to lift the toes a little higher. 424 00:18:47,560 --> 00:18:48,828 Breathing deep. 425 00:18:50,396 --> 00:18:52,565 So there's all kinds of variations here. 426 00:18:52,565 --> 00:18:55,301 Your practice thus far has led you to this moment 427 00:18:55,301 --> 00:18:57,737 to just be present and play. 428 00:18:57,737 --> 00:18:59,972 Keep a nice sense of humor. 429 00:19:04,510 --> 00:19:06,512 Taking breaks when you need to. 430 00:19:06,512 --> 00:19:09,281 (deep breathing) 431 00:19:10,816 --> 00:19:14,320 Maybe you're working on hopping back or stepping back. 432 00:19:14,320 --> 00:19:17,656 Maybe you're working on Side Crow today. 433 00:19:21,927 --> 00:19:25,431 As your friend, as your guide, I encourage you to remember 434 00:19:25,431 --> 00:19:28,267 to marry the effort with the ease, 435 00:19:29,201 --> 00:19:31,537 the strength with the grace. 436 00:19:33,339 --> 00:19:37,877 Wherever you are, begin to wrap it up nice and slow, 437 00:19:37,877 --> 00:19:41,180 giving thanks for your body and your breath. 438 00:19:41,180 --> 00:19:42,782 Maybe you're celebrating. 439 00:19:42,782 --> 00:19:44,583 Maybe you're giggling. 440 00:19:44,583 --> 00:19:48,521 Just remind you to stay present, and be loving. 441 00:19:50,423 --> 00:19:53,225 When you come up, go ahead and walk to the front 442 00:19:53,225 --> 00:19:54,527 edge of your mat, and we're gonna bring 443 00:19:54,527 --> 00:19:56,328 the feet as wide as the yoga mat, 444 00:19:56,328 --> 00:19:58,497 and come in to a nice yogic squat here 445 00:19:58,497 --> 00:20:00,266 for just a five count. 446 00:20:00,266 --> 00:20:02,134 Palms come together. 447 00:20:02,134 --> 00:20:06,305 Breathing deep, you can be up on the toes here too. 448 00:20:07,406 --> 00:20:09,842 Take one more breath wherever you are. 449 00:20:09,842 --> 00:20:11,510 And then stay connected to your core. 450 00:20:11,510 --> 00:20:13,646 Use the fingertips on the earth, 451 00:20:13,646 --> 00:20:16,082 and stay rooted through your feet to protect the knees 452 00:20:16,082 --> 00:20:19,285 as you come all the way through to seated. 453 00:20:19,285 --> 00:20:21,954 Come to Boat pose here with the knees bent, 454 00:20:21,954 --> 00:20:25,391 shins parallel to the ceiling as you reach forward. 455 00:20:25,391 --> 00:20:28,828 Inhale in, lift your heart, and then exhale, 456 00:20:28,828 --> 00:20:30,996 relaxing all the way down. 457 00:20:33,566 --> 00:20:38,136 Fabulous, take a second to center yourself on your mat. 458 00:20:41,707 --> 00:20:43,742 And then we'll lift one knee up, then the other. 459 00:20:43,742 --> 00:20:45,044 Palms come down for stability. 460 00:20:45,044 --> 00:20:47,079 One knee up, then the other. 461 00:20:47,079 --> 00:20:50,382 And just nice and easy, so from the feet on the ground, 462 00:20:50,382 --> 00:20:52,084 so we're not coming into reclined twist, 463 00:20:52,084 --> 00:20:55,356 different follow up here. 464 00:20:55,356 --> 00:20:56,522 Soles of the feet on the mat, 465 00:20:56,522 --> 00:20:58,824 and we're gonna just allow the knees to shift to one side. 466 00:20:58,824 --> 00:21:00,526 And some will still be playing here, 467 00:21:00,526 --> 00:21:02,962 so catch up when you need to. 468 00:21:03,996 --> 00:21:05,998 Palms on the earth. 469 00:21:05,998 --> 00:21:07,900 Knees fall to one side. 470 00:21:10,269 --> 00:21:12,972 And then we just might take one ankle 471 00:21:12,972 --> 00:21:15,040 and cross it over the leg here. 472 00:21:15,040 --> 00:21:18,744 So I'm on my left side, so left ankle's gonna come 473 00:21:18,744 --> 00:21:21,547 and cross over just to get a deeper stretch here. 474 00:21:21,547 --> 00:21:22,781 Breathing deep. 475 00:21:23,983 --> 00:21:25,985 Starting to cool it off. 476 00:21:28,354 --> 00:21:31,023 And then releasing the top foot, 477 00:21:31,023 --> 00:21:33,225 coming back through, windshield wiper the knees 478 00:21:33,225 --> 00:21:34,827 all the way back through center, 479 00:21:34,827 --> 00:21:36,028 and take it to the other side. 480 00:21:36,028 --> 00:21:37,429 For me, it's the right side. 481 00:21:37,429 --> 00:21:40,966 Should get a nice, soft glute massage here. 482 00:21:40,966 --> 00:21:44,904 And I'll cross maybe right ankle over the top 483 00:21:44,904 --> 00:21:46,605 of the left thigh for a little deeper stretch. 484 00:21:46,605 --> 00:21:47,473 This is optional here. 485 00:21:47,473 --> 00:21:50,476 Again, we're getting a nice, little release in the glute, 486 00:21:50,476 --> 00:21:52,178 relaxing through the shoulders. 487 00:21:52,178 --> 00:21:54,914 Take one more big breath in here. 488 00:21:56,415 --> 00:21:59,919 Fabulous, and through, one more time to each side. 489 00:21:59,919 --> 00:22:01,554 If you want to just rock back and forth too 490 00:22:01,554 --> 00:22:04,523 for that glute stretch, that release there, 491 00:22:04,523 --> 00:22:06,025 that's a good idea. 492 00:22:06,025 --> 00:22:08,794 (deep breathing) 493 00:22:13,566 --> 00:22:15,734 And coming through center. 494 00:22:16,735 --> 00:22:17,570 Last side. 495 00:22:23,676 --> 00:22:26,312 And then releasing through center, 496 00:22:26,312 --> 00:22:29,615 sending one leg out long, then the other. 497 00:22:29,615 --> 00:22:31,684 And then we're actually gonna take a full body stretch here. 498 00:22:31,684 --> 00:22:33,452 As you inhale, sweep the fingertips 499 00:22:33,452 --> 00:22:35,821 all the way up and overhead. 500 00:22:35,821 --> 00:22:38,257 Point and flex the feet when you get here. 501 00:22:38,257 --> 00:22:39,758 Wiggle the fingertips. 502 00:22:39,758 --> 00:22:42,728 Rotate a little bit in the torso, 503 00:22:42,728 --> 00:22:45,397 maybe moving the tailbone down and then up, 504 00:22:45,397 --> 00:22:46,532 playing with the pelvis here. 505 00:22:46,532 --> 00:22:49,134 Whatever feels awesome. 506 00:22:49,134 --> 00:22:53,305 And then inhale, expand, spread the fingertips and toes. 507 00:22:54,874 --> 00:22:57,009 And then exhale, turning the toes, 508 00:22:57,009 --> 00:23:00,346 letting them fall out, bending the elbows, 509 00:23:00,346 --> 00:23:02,581 coming to your Shavasana. 510 00:23:02,581 --> 00:23:04,483 If there's anything else you're craving, 511 00:23:04,483 --> 00:23:07,753 maybe it's another round at Crow, maybe it's something else, 512 00:23:07,753 --> 00:23:10,489 now would be the time to tend to it. 513 00:23:10,489 --> 00:23:14,426 Otherwise, I'll guide us to our final posture here. 514 00:23:14,426 --> 00:23:17,229 We're just taking a second to reflect, 515 00:23:17,229 --> 00:23:18,964 and then let it all go. 516 00:23:18,964 --> 00:23:21,133 Be still, total surrender. 517 00:23:23,502 --> 00:23:26,372 We're so lucky to be able to have the opportunity 518 00:23:26,372 --> 00:23:30,276 to connect to our bodies, to deepen the breath, 519 00:23:32,311 --> 00:23:36,348 to celebrate who we are and where we are today, 520 00:23:36,348 --> 00:23:38,350 and there's nothin' like a Crow practice 521 00:23:38,350 --> 00:23:40,586 to just kind of bring you into the moment. 522 00:23:40,586 --> 00:23:43,522 Awesome work, thanks for sharing your yoga practice with me. 523 00:23:43,522 --> 00:23:45,758 Leave questions, comments below. 524 00:23:45,758 --> 00:23:48,027 Be sure to check out that Foundations of Crow video 525 00:23:48,027 --> 00:23:49,995 if you wanna go deeper into the posture, 526 00:23:49,995 --> 00:23:53,032 or if you're new and wanna learn the basics. 527 00:23:53,032 --> 00:23:54,633 And I'll see ya next time. 528 00:23:54,633 --> 00:23:56,502 Take good care. 529 00:23:56,502 --> 00:23:57,336 Namaste. 530 00:24:04,410 --> 00:24:08,580 (upbeat music)