1 00:00:00,210 --> 00:00:01,210 Hey, my friends. 2 00:00:01,210 --> 00:00:02,750 Welcome to 30 Days Of Yoga with Adriene. 3 00:00:02,750 --> 00:00:07,610 I'm Adriene, and today is Day 11 and I'm feeling kind of tight. 4 00:00:07,610 --> 00:00:11,700 So I'm going to get on the mat and find what feels good. 5 00:00:11,700 --> 00:00:14,518 Let's get started. 6 00:00:14,519 --> 00:00:18,289 All right, my friends. 7 00:00:18,289 --> 00:00:21,960 Today, we're going to begin in a cross-legged position. 8 00:00:21,960 --> 00:00:23,890 You can lift the hips up, if you like. 9 00:00:23,890 --> 00:00:28,689 Get to a place where you can sit up nice and tall and feel comfortable. 10 00:00:28,689 --> 00:00:33,929 All right, we'll begin to notice the breath. 11 00:00:33,929 --> 00:00:42,879 We can just settle into our practice today. 12 00:00:42,879 --> 00:00:50,710 Close your eyes, relax your jaw, take a deep breath in, and find that long, awesome, exhale 13 00:00:50,710 --> 00:00:55,290 out. 14 00:00:55,290 --> 00:00:59,399 Beginning with a little gentle spinal flex, today, we'll bring the palms to the knees, 15 00:00:59,399 --> 00:01:02,010 press into the sit bones, and use your breath as you inhale. 16 00:01:02,010 --> 00:01:07,570 Open your heart and your chest, lift it forward, nose draws up towards the sky. 17 00:01:07,570 --> 00:01:10,020 We begin to open up this throat chakra here. 18 00:01:10,020 --> 00:01:12,339 It's kind of like an animal. 19 00:01:12,340 --> 00:01:20,619 If you've ever had a pet, you can recognize this shape in their body when they wake up. 20 00:01:20,619 --> 00:01:24,840 Then, on an exhale, we draw the navel back towards the spine. 21 00:01:24,840 --> 00:01:29,729 We kind of rock on the pelvis, and we bring the chin to the chest, as the crown of the 22 00:01:29,729 --> 00:01:33,060 head draws towards the naval. 23 00:01:33,060 --> 00:01:34,649 Take a couple of breaths here. 24 00:01:34,649 --> 00:01:35,909 It's funny. 25 00:01:35,909 --> 00:01:39,079 I just had a memory. 26 00:01:39,079 --> 00:01:45,520 We do this in our very first ever Yoga with Adriene video, the Sukhasana video. 27 00:01:45,520 --> 00:01:51,949 Catch your weight in your palms here for a deeper stretch. 28 00:01:51,950 --> 00:01:57,549 Then inhale, a little booty massage, as you rock forward, again lifting the chest, opening 29 00:01:57,549 --> 00:02:02,829 the heart and the throat. 30 00:02:02,829 --> 00:02:09,169 Exhale, chin to chest, navel to spine, nose draws down, and we stretch. 31 00:02:09,169 --> 00:02:15,609 Rock the pelvis, as you inhale, elbows down. 32 00:02:15,610 --> 00:02:21,330 And now that you've got the gist of it, you can close the eyes and really visualize the 33 00:02:21,330 --> 00:02:30,270 spine here, you know how, like in an anatomy diagram, or you can imagine the skeleton and 34 00:02:30,270 --> 00:02:33,410 all its wonderful attachments. 35 00:02:33,410 --> 00:02:41,660 Close your eyes, and just see you body here moving, move nice and slow, back and forth. 36 00:02:41,660 --> 00:02:51,090 Then on your next breath in, we'll come back up to a nice stack position here, head over 37 00:02:51,090 --> 00:02:53,220 heart, heart over pelvis. 38 00:02:53,220 --> 00:02:56,050 Drop the left palm down, inhale, reach the right fingertips high. 39 00:02:56,050 --> 00:02:57,450 Give yourself lots of space today. 40 00:02:57,450 --> 00:03:02,869 So let's slide the left palm out and find this nice side body stretch, draw the shoulders 41 00:03:02,870 --> 00:03:08,420 away from the ears, and spiral your heart up towards the sky. 42 00:03:08,420 --> 00:03:11,100 You might find a little movement here, stretching the back body. 43 00:03:11,100 --> 00:03:14,870 Again, any tight or sore muscles ground down through the tops of the thighs. 44 00:03:14,870 --> 00:03:21,200 Then we're going to draw the navel in, slide on through, rounding the spine, and take it 45 00:03:21,200 --> 00:03:23,480 to the other side. 46 00:03:23,480 --> 00:03:30,320 The same thing here. 47 00:03:30,320 --> 00:03:37,340 Draw your chin to your chest, navel in, re-round through, and take it to the left. 48 00:03:37,340 --> 00:03:40,670 This time, maybe we lower the left elbow and maybe not. 49 00:03:40,670 --> 00:03:42,750 Maybe we're like, timber. 50 00:03:42,750 --> 00:03:58,780 To each his own here and back through center and we open up. 51 00:03:58,780 --> 00:04:03,680 Back through center, chin to chest, roll it up, loop your shoulders, sit up nice and tall, 52 00:04:03,680 --> 00:04:11,800 inhale, reach the fingertips up overhead, and exhale out through the mouth, lion's breath. 53 00:04:11,800 --> 00:04:12,820 What? 54 00:04:12,820 --> 00:04:16,099 Inhale in again, and lion's breath. 55 00:04:16,100 --> 00:04:18,639 Don't be shy. 56 00:04:18,639 --> 00:04:19,889 One more time. 57 00:04:19,889 --> 00:04:25,680 We float the fingertips down. 58 00:04:25,680 --> 00:04:26,860 Palms rest gently on the legs. 59 00:04:26,860 --> 00:04:36,620 We close the eyes and observe the breath, observe the energy, getting some fresh blood, 60 00:04:36,620 --> 00:04:42,340 fresh oxygen flowing through. 61 00:04:42,340 --> 00:04:52,429 Then bat your eyelashes open, and we'll send it on forward onto all fours. 62 00:04:52,430 --> 00:04:55,240 When you get there, find your tabletop position. 63 00:04:55,240 --> 00:04:56,630 We're going to inhale, lift the right knee. 64 00:04:56,630 --> 00:05:01,259 We're just going to draw some big, big, big, big, big circles with the knees one way, and 65 00:05:01,259 --> 00:05:02,539 then the other. 66 00:05:02,539 --> 00:05:06,849 There's a tendency to really shift all your weight into the left side body, kind of putting 67 00:05:06,850 --> 00:05:09,639 this unnecessary, undue pressure on the left wrist. 68 00:05:09,639 --> 00:05:12,210 So stay connected through your right palm. 69 00:05:12,210 --> 00:05:15,710 Reverse your circle, think about carving lines through space. 70 00:05:15,710 --> 00:05:20,998 Stay active and alive through your foot to avoid any foot cramps or weirdness in the 71 00:05:20,999 --> 00:05:22,270 foot. 72 00:05:22,270 --> 00:05:26,180 Now we release, we're just going to do the same thing on the other side. 73 00:05:26,180 --> 00:05:29,520 Engage the torso so you're not crashing into your shoulders or wrists. 74 00:05:29,520 --> 00:05:34,729 The left knee lifts up, and we begin to check in with that ball and socket. 75 00:05:34,729 --> 00:05:38,930 It might even feel good on the tops of the glutes. 76 00:05:38,930 --> 00:05:46,629 This might be hard work, so we breathe, support the movement with the breath. 77 00:05:46,629 --> 00:05:56,800 Reverse your circle, stay connected to your midline, pressing your left palm, and we release. 78 00:05:56,800 --> 00:05:57,800 Awesome. 79 00:05:57,800 --> 00:06:03,020 Curl the toes under, here we go, sending the hips up and back, downward dog. 80 00:06:03,020 --> 00:06:13,438 Bend the knees generously, create space. 81 00:06:13,439 --> 00:06:17,289 Bring the feet about a hip width apart here, press away from the palms, then we are going 82 00:06:17,289 --> 00:06:22,199 to bend the right knee in towards the center line first, dropping down through that left 83 00:06:22,199 --> 00:06:23,199 heel. 84 00:06:23,199 --> 00:06:26,569 Breathe into the outer edge of that left hip, and then turn your gaze to look underneath 85 00:06:26,569 --> 00:06:29,889 your left armpit chest or you left arm. 86 00:06:29,889 --> 00:06:34,180 Then we switch, right heel comes down, we just soften that left knee in towards the 87 00:06:34,180 --> 00:06:35,310 center line. 88 00:06:35,310 --> 00:06:42,240 We anchor down through that right heel, and we look underneath the right arm. 89 00:06:42,240 --> 00:06:51,611 Then one more time to each side, back and forth. 90 00:06:51,611 --> 00:06:52,611 Nice. 91 00:06:52,611 --> 00:06:53,979 Then we come to center. 92 00:06:53,979 --> 00:06:58,300 Slowly walking the feet all the way up towards the front edge of the mat. 93 00:06:58,300 --> 00:07:00,279 Take your time. 94 00:07:00,279 --> 00:07:05,259 Gosh creaky floor. 95 00:07:05,259 --> 00:07:07,900 And we release the front body over. 96 00:07:07,900 --> 00:07:13,340 So we find this extension in the front of the body, in the spine, excuse me, so that 97 00:07:13,340 --> 00:07:25,138 we can relax down, extend it forward full. 98 00:07:25,139 --> 00:07:29,439 Then today we're going to reach behind, interlace the fingertips behind the tailbone. 99 00:07:29,439 --> 00:07:34,120 Use the knuckles to draw down, bend your knees softly, pressing your feet, and slowly roll 100 00:07:34,120 --> 00:07:38,349 up here, drawing the knuckles down towards the earth as you tuck your pelvis in. 101 00:07:38,349 --> 00:07:43,808 We slowly roll it up, and then we open up through the chest and find this awesome stretch 102 00:07:43,809 --> 00:07:48,240 in the upper back body. 103 00:07:48,240 --> 00:07:52,590 Take a deep breath in, draw energy up through the arches in the feet, the inner thighs, 104 00:07:52,590 --> 00:07:54,748 the heart lifts up, and exhale. 105 00:07:54,749 --> 00:07:56,589 We break free. 106 00:07:56,589 --> 00:07:57,589 Great. 107 00:07:57,589 --> 00:08:04,110 Inhale, reaching up and overhead, and exhale, forward fold. 108 00:08:04,110 --> 00:08:12,370 Inhale, halfway lift, and exhale, soft and inbound. 109 00:08:12,370 --> 00:08:15,669 Plant the palms, step or hop it back to plank. 110 00:08:15,669 --> 00:08:20,169 We're not going to do a lot of these today, so let's do one nice, full Vinyasa here, either 111 00:08:20,169 --> 00:08:22,669 lowering all the way down or lowering halfway. 112 00:08:22,669 --> 00:08:26,820 Inhale, lift up, open your heart and exhale. 113 00:08:26,820 --> 00:08:32,960 Lower the knees and widen them, send it back, extended child's pose. 114 00:08:32,960 --> 00:08:52,310 Three breathes here, in and out. 115 00:08:52,310 --> 00:08:56,339 Then press into the tops of the feet, sit bones anchor down as we walk. 116 00:08:56,340 --> 00:08:57,460 The palm's up. 117 00:08:57,460 --> 00:09:04,640 We're going to turn the fingertips in, so right fingertips turn clockwise, left fingertips 118 00:09:04,640 --> 00:09:07,160 counterclockwise. 119 00:09:07,160 --> 00:09:12,020 Keep the knees wide here, and we take a lion's breath as we press into the palms here. 120 00:09:12,020 --> 00:09:16,579 Inhale, open your heart, your chest, rock the pelvis out, lift up through the crown 121 00:09:16,580 --> 00:09:17,580 of the head. 122 00:09:17,580 --> 00:09:25,850 Exhale out, inhale for a lion's breath, inhale in, exhale, tongue out. 123 00:09:25,850 --> 00:09:26,850 Awesome. 124 00:09:26,850 --> 00:09:29,940 Release, palms back up to the front of the mat. 125 00:09:29,940 --> 00:09:33,850 We walk the knees underneath the hips, curl the toes under, and send it up and back. 126 00:09:33,850 --> 00:09:34,850 Downward facing dog. 127 00:09:34,850 --> 00:09:43,090 So, one of the things I love about lion is, it's really like let go of what others think. 128 00:09:43,090 --> 00:09:48,160 Practice, enjoy the cleanse, the playfulness. 129 00:09:48,160 --> 00:09:52,339 Deep breathe in here, long breath out. 130 00:09:52,340 --> 00:09:56,080 Then we go for a low walk towards the front once again. 131 00:09:56,080 --> 00:10:04,020 Inhale, halfway lift, exhale out, reach behind, interlace, maybe opposite thumb on top this 132 00:10:04,020 --> 00:10:13,550 time, soft and through the knees, and we begin to roll it up once again. 133 00:10:13,550 --> 00:10:17,420 Stacking up through the spine, we open the chest and shoulders, take a deep breath in 134 00:10:17,420 --> 00:10:20,490 here, then exhale, break free. 135 00:10:20,490 --> 00:10:27,230 Inhale, lift it all the way up, exhale, back down we go. 136 00:10:27,230 --> 00:10:32,170 Inhale, halfway lift, and exhale, soft and inbound. 137 00:10:32,170 --> 00:10:37,959 This time, we're going to step the right foot back, lower onto the right knee. 138 00:10:37,960 --> 00:10:41,460 Breathe into the front of the right hip crease as you interlace the fingertips and bring 139 00:10:41,460 --> 00:10:43,530 it to the top of that left thigh. 140 00:10:43,530 --> 00:10:48,440 Baby pulses here, you can keep the right toes curled under or you can come on to the top 141 00:10:48,441 --> 00:10:53,740 of that back foot, so I say do whatever feels most stable for you and your foot and your 142 00:10:53,740 --> 00:10:54,740 ankle. 143 00:10:54,740 --> 00:10:56,070 Make sure you're not on a tight rope here. 144 00:10:56,070 --> 00:11:00,631 You might walk your left foot out just a hair, and we're doing baby pulses here. 145 00:11:00,631 --> 00:11:05,230 We can have pad the knee, we can always double up on the mat. 146 00:11:05,230 --> 00:11:09,110 Then we'll sink into that front hip, pull the left hip crease back, find that upward 147 00:11:09,110 --> 00:11:12,220 current of energy as you reach the fingertips up. 148 00:11:12,220 --> 00:11:17,440 Breathing in, and on an exhale we release. 149 00:11:17,440 --> 00:11:18,900 Great. 150 00:11:18,900 --> 00:11:20,959 Plant the palms, curl the back toes under. 151 00:11:20,960 --> 00:11:26,390 We're going to send it right back to downward facing dog, and we switch, stepping the right 152 00:11:26,390 --> 00:11:29,990 leg up this time whenever you're ready. 153 00:11:29,990 --> 00:11:36,560 We come onto the left knee, we stretch through the front of that left hip crease. 154 00:11:36,560 --> 00:11:40,699 We pull the right hip crease back, and the same thing here, maybe making sure we're on 155 00:11:40,700 --> 00:11:41,700 two parallel lines. 156 00:11:41,700 --> 00:11:54,260 We interlace the fingertips, and we find baby pulses, stretching it out. 157 00:11:54,260 --> 00:12:00,110 We can stay here, totally grounded, easy breezy, or we might experiment with reaching the fingertips 158 00:12:00,110 --> 00:12:04,560 up, drawing energy up from the earth as if you're pressing away from the top of that 159 00:12:04,560 --> 00:12:07,369 back foot, and the ball joint of this front big toe. 160 00:12:07,370 --> 00:12:10,900 So squeeze this right knee, and this tends to happen a lot, this tendency to go, whoa. 161 00:12:10,900 --> 00:12:15,209 So draw it in, reach it up, you got this, one more breath. 162 00:12:15,210 --> 00:12:20,890 Shine bright, and exhale, release. 163 00:12:20,890 --> 00:12:26,040 Curl the back toes under, and we step that back foot up to meet the front, forward fold. 164 00:12:26,040 --> 00:12:27,040 Great. 165 00:12:27,040 --> 00:12:31,180 Inhale, halfway lift, exhale, release. 166 00:12:31,180 --> 00:12:36,130 Inhale, all the way up, nice and easy this time, just reaching fingertips up and overhead, 167 00:12:36,130 --> 00:12:41,550 slight back bend, and exhale, back down we go. 168 00:12:41,550 --> 00:12:48,479 Inhale, flat back, we begin to warm it up, and exhale down. 169 00:12:48,480 --> 00:12:55,050 Stepping the right foot back again, low lunge, inhale, exhale, lowering onto the right knee 170 00:12:55,050 --> 00:12:56,050 once again. 171 00:12:56,050 --> 00:12:59,160 We inhale, reach it up overhead, full body stretch. 172 00:12:59,160 --> 00:13:03,160 Exhale, melting it back. 173 00:13:03,160 --> 00:13:08,530 Plant the palms, please step in back to downward facing dog and switch, stepping the right 174 00:13:08,530 --> 00:13:10,410 leg all the way up. 175 00:13:10,410 --> 00:13:13,760 Inhale, stretch it out here, don't rush it. 176 00:13:13,760 --> 00:13:18,390 Then lower that back knee whenever you're ready, and we rise up, spreading energy awareness 177 00:13:18,390 --> 00:13:21,870 through the fingertips. 178 00:13:21,870 --> 00:13:27,250 On an exhaled release, and Vinyasa, totally skip this Vinyasa if you're keeping it chill 179 00:13:27,250 --> 00:13:28,350 today. 180 00:13:28,350 --> 00:13:40,530 Sliding the right toes back, shifting forward, lower belly draws in, and we find our bliss. 181 00:13:40,530 --> 00:13:44,490 Together we'll meet in downward facing dog. 182 00:13:44,490 --> 00:13:46,880 Drop the left heel, inhale, lift the right leg high. 183 00:13:46,880 --> 00:13:50,390 Bend the right knee, hug it all the way towards your heart. 184 00:13:50,390 --> 00:13:53,730 Then step it on through into your lunge. 185 00:13:53,730 --> 00:13:55,390 Lower that back knee once again. 186 00:13:55,390 --> 00:14:00,953 Okay, so this time we're going to walk the right foot over towards the right side of 187 00:14:00,953 --> 00:14:06,300 the mat, and even allow the right toes to turn out just a hair. 188 00:14:06,300 --> 00:14:11,530 I come onto my left palm, my fingertips, or if I have a block or a book handy, my yoga 189 00:14:11,530 --> 00:14:19,319 book, yoga prop book, I can lift the earth up to me, which is sometimes really nice. 190 00:14:19,320 --> 00:14:22,720 You might think too, sometimes like no, I can do it, I can do it, and it's like, why 191 00:14:22,720 --> 00:14:23,720 are you're being stubborn. 192 00:14:23,720 --> 00:14:27,680 Just give yourself a little space, and it's kind of nice to start here. 193 00:14:27,680 --> 00:14:34,219 Then slowly come here, and then maybe, and sometimes just anatomically, folks are more 194 00:14:34,220 --> 00:14:35,780 open in the hips. 195 00:14:35,780 --> 00:14:42,860 Maybe you come onto the forearms, and maybe you lift the back knee up. 196 00:14:42,860 --> 00:14:46,100 And maybe you're like, that is just crazy talk. 197 00:14:46,100 --> 00:14:49,680 But if you do lift that back knee up, I encourage you to notice what's going on in your foot 198 00:14:49,680 --> 00:14:52,989 and your ankle, really press into all five toes. 199 00:14:52,990 --> 00:14:56,130 Find that sit bone to heel connection. 200 00:14:56,130 --> 00:15:00,240 It is possible to roll on the outer edge of this right foot if that feels awesome. 201 00:15:00,240 --> 00:15:03,980 I like to keep mine nice and grounded, but that's a nice variation for some. 202 00:15:03,980 --> 00:15:10,280 So we're here, over here, over here, over here. 203 00:15:10,280 --> 00:15:14,640 Find your lizard variation today, and then really tap into that sweet breath my friends, 204 00:15:14,640 --> 00:15:20,260 that Pranayama, moving the Prana or the energy around in the body, blocking, clearing out 205 00:15:20,260 --> 00:15:30,450 any blockages, really doing some awesome, awesome stuff for the body here, and the mind, 206 00:15:30,450 --> 00:15:31,450 and the spirit. 207 00:15:31,450 --> 00:15:36,070 One more breath, and then we slowly rise up wherever we are. 208 00:15:36,070 --> 00:15:41,870 Walk that right knee in, and then we slowly send the sit bones back, rocking onto that 209 00:15:41,870 --> 00:15:43,160 right heel. 210 00:15:43,160 --> 00:15:46,250 Just one deep full breath cycle here. 211 00:15:46,250 --> 00:15:49,730 In and out. 212 00:15:49,730 --> 00:15:53,190 Then we'll roll through that right foot, plant the palms. 213 00:15:53,190 --> 00:15:57,980 You have an option here, you can step it straight back to downward facing dog, or you can move 214 00:15:57,980 --> 00:16:05,250 through your Vinyasa. 215 00:16:05,250 --> 00:16:08,590 From down dog we drop the right heel, inhale, lift the left leg high. 216 00:16:08,590 --> 00:16:12,040 Bend that left knee, squeeze it up in towards your heart. 217 00:16:12,040 --> 00:16:15,510 Press away from the earth, and then step your left foot up into your lunge. 218 00:16:15,510 --> 00:16:21,480 Lower the right knee slowly, and here we go. 219 00:16:21,480 --> 00:16:26,610 Walking the left toes out now, turning or fanning the left toes just out towards the 220 00:16:26,610 --> 00:16:28,870 left edge of the mat. 221 00:16:28,870 --> 00:16:33,050 Palms come inward here, and we just slow it down, there is no rush. 222 00:16:33,050 --> 00:16:35,930 I feel like that's where the yummy stuff come. 223 00:16:35,930 --> 00:16:39,560 That's why this home practice is so great because you get the chance to really work 224 00:16:39,560 --> 00:16:40,880 into the sensations. 225 00:16:40,880 --> 00:16:46,680 So then you can go rock out in a public class, and move at the pace that the teacher sets. 226 00:16:46,680 --> 00:16:47,800 Here we are. 227 00:16:47,800 --> 00:16:50,050 Everyone is like, shut up Adriene. 228 00:16:50,050 --> 00:16:59,469 Here we are, checking it out on the other side. 229 00:16:59,470 --> 00:17:10,179 Maybe we lift that back knee, maybe we save that for another day. 230 00:17:10,179 --> 00:17:16,089 Deep breaths. 231 00:17:16,089 --> 00:17:23,059 Eventually we'll start wrapping this arm underneath and going into arm balances and stuff, so 232 00:17:23,059 --> 00:17:26,199 just enjoy where you're at today. 233 00:17:26,199 --> 00:17:29,230 How lucky that we have so much to look forward to. 234 00:17:29,230 --> 00:17:34,299 Deep breath in, long breath out. 235 00:17:34,299 --> 00:17:43,210 Then we slowly release, come back up, bring the left foot back in, and send the hips up 236 00:17:43,210 --> 00:17:45,190 and back. 237 00:17:45,190 --> 00:17:47,499 One full breath cycle here. 238 00:17:47,499 --> 00:17:48,499 Enjoy. 239 00:17:48,499 --> 00:17:52,220 Make the most of it. 240 00:17:52,220 --> 00:17:55,370 Then we'll roll through that left foot. 241 00:17:55,370 --> 00:18:01,989 Come back to our low lunge, and step the back foot up to meet the front, forward fold. 242 00:18:01,990 --> 00:18:02,990 Cool. 243 00:18:02,990 --> 00:18:08,280 Inhale, halfway lift from here, exhale, soft and then bow. 244 00:18:08,280 --> 00:18:12,580 Inhale, spread the fingertips wide, reach all the way up. 245 00:18:12,580 --> 00:18:22,850 Full body stretch, and exhale back down at the heart. 246 00:18:22,850 --> 00:18:25,780 Take a second here to just observe your breath. 247 00:18:25,780 --> 00:18:28,230 Notice how you feel. 248 00:18:28,230 --> 00:18:36,879 Then we'll draw the chin down, look down at your feet. 249 00:18:36,879 --> 00:18:37,879 Hands come to the waistline. 250 00:18:37,880 --> 00:18:42,760 I'm going to cross my right ankle over the left here. 251 00:18:42,760 --> 00:18:47,700 Toes point forward, or at least just try to keep a consciousness of that, and a little 252 00:18:47,700 --> 00:18:48,860 softness in the knees. 253 00:18:48,860 --> 00:18:50,449 So don't lock that back knee. 254 00:18:50,450 --> 00:18:56,240 Inhale, lift your heart, exhale, forward fold. 255 00:18:56,240 --> 00:18:59,870 Now if you have that block, you can bring the earth up to you here. 256 00:18:59,870 --> 00:19:03,389 Maybe you keep the hands on the waistline, or maybe you reach the fingertips down, or 257 00:19:03,389 --> 00:19:06,080 palms. 258 00:19:06,080 --> 00:19:12,928 Relax the weight of the head over, pressing on all four corners of your left foot. 259 00:19:12,929 --> 00:19:17,340 Then tuck the chin into the chest, soften through the knees, press into all four corners 260 00:19:17,340 --> 00:19:21,471 of your feet to come up, nice and strong, nice and strong, nice and strong, and then 261 00:19:21,471 --> 00:19:26,879 we release, and switch. 262 00:19:26,879 --> 00:19:30,730 Left foot crosses over the right, hands come to the waistline, and we just kind of find 263 00:19:30,730 --> 00:19:43,860 our integrity here, lifting up, and then keeping nice long puppy belly here as we forward fold. 264 00:19:43,860 --> 00:19:49,299 Hands can stay on the waistline, thumbs pulling back, or we can bring hands to block, or release. 265 00:19:49,299 --> 00:19:58,850 You know what to do. 266 00:19:58,850 --> 00:20:03,949 Now from here, we're going to inhale in, bring the head up just a hair, just so you can see 267 00:20:03,950 --> 00:20:08,850 your feet, and soften through the knees so you can unravel from here. 268 00:20:08,850 --> 00:20:11,009 Then we're going to heel-toe, heel-toe the feet wide. 269 00:20:11,009 --> 00:20:14,940 Stay in your forward fold, so I realize you're probably looking at me, but stay low here 270 00:20:14,940 --> 00:20:20,799 because we're going to drop the sit bones and come into Malasana or squat. 271 00:20:20,799 --> 00:20:21,990 Palms come together at the heart. 272 00:20:21,990 --> 00:20:25,370 We squeeze the legs in towards the arms. 273 00:20:25,370 --> 00:20:27,590 We press the arms towards the legs. 274 00:20:27,590 --> 00:20:32,340 Remember from before, you can use a block underneath the sit bones here, it's really 275 00:20:32,340 --> 00:20:38,259 nice, or you can pillow the heels with the blanket. 276 00:20:38,259 --> 00:20:45,039 Find your deep yogic squat today, and take a nice full, loving breath in, nice loving 277 00:20:45,039 --> 00:20:49,690 breath out. 278 00:20:49,690 --> 00:20:55,940 And one more time in, and out. 279 00:20:55,940 --> 00:20:56,940 Fingertips come to the earth. 280 00:20:56,940 --> 00:21:01,139 We tuck the chin into the chest, pressing the outer edges of the feet, and roll it on 281 00:21:01,139 --> 00:21:04,750 up all the way. 282 00:21:04,750 --> 00:21:07,820 Awesome. 283 00:21:07,820 --> 00:21:13,639 So now we're going to spread the feet a little bit wider, keeping the toes turned out. 284 00:21:13,639 --> 00:21:16,178 Hands are going to reach up here, really reach, reach, reach. 285 00:21:16,179 --> 00:21:19,210 Spread your fingertips and on an exhale bend your knees. 286 00:21:19,210 --> 00:21:22,830 So now we're getting into some crazy Shakti moves here. 287 00:21:22,830 --> 00:21:25,619 Day 11 in heaven. 288 00:21:25,619 --> 00:21:28,418 I swear I'm sober. 289 00:21:28,419 --> 00:21:29,419 Okay. 290 00:21:29,419 --> 00:21:30,419 Knees are going to want to come in. 291 00:21:30,419 --> 00:21:31,799 We're really going to work strong here. 292 00:21:31,799 --> 00:21:34,020 We're not going to be here for long, trust me. 293 00:21:34,020 --> 00:21:37,519 But keep your knees pressing out, so really tops of the thighs are going to spiral out 294 00:21:37,519 --> 00:21:41,610 really, trying to make sure that you can see your big toes because this is important. 295 00:21:41,610 --> 00:21:49,049 Then tuck your pelvis in, horse pose or goddess pose is a nicer name. 296 00:21:49,049 --> 00:21:50,200 God or goddess pose. 297 00:21:50,200 --> 00:21:54,320 Palms come together here, nice and strong, inhale in, exhale, turn to the right, sink 298 00:21:54,320 --> 00:21:57,399 down low, inhale to center, exhale. 299 00:21:57,399 --> 00:22:05,199 Turn to the left, sink down low, inhale to center, exhale to the right, inhale to center, 300 00:22:05,200 --> 00:22:06,200 exhale to the left. 301 00:22:06,200 --> 00:22:07,250 Only one more time, you got it. 302 00:22:07,250 --> 00:22:11,840 Inhale to center, smile, exhale to the right, drop you sit bones, head over heart, heart 303 00:22:11,840 --> 00:22:15,970 over pelvis as you inhale the center, exhale to the left. 304 00:22:15,970 --> 00:22:17,679 Inhale to center and release. 305 00:22:17,679 --> 00:22:19,669 Straighten your legs. 306 00:22:19,669 --> 00:22:24,940 Inhale, reach the arms up and overhead, and exhale. 307 00:22:24,940 --> 00:22:26,639 Let it go. 308 00:22:26,639 --> 00:22:28,129 Heel-toe, heel-toe the feet. 309 00:22:28,130 --> 00:22:30,140 All the way back into center. 310 00:22:30,140 --> 00:22:32,409 My favorite little dance move. 311 00:22:32,409 --> 00:22:39,730 Then we take a deep breath in. 312 00:22:39,730 --> 00:22:51,779 Take a couple of moments here in mountain pose to feel the soles of the feet, the sensations 313 00:22:51,779 --> 00:22:55,090 up through the legs and hips. 314 00:22:55,090 --> 00:22:59,029 Maybe notice if there is still any tension or tightness in the torso, the shoulders, 315 00:22:59,029 --> 00:23:04,640 the neck that needs to be worked out before you continue off your mat and into the rest 316 00:23:04,640 --> 00:23:06,610 of your day. 317 00:23:06,610 --> 00:23:11,209 Thanks for sharing your practice with me. 318 00:23:11,210 --> 00:23:12,210 Awesome work. 319 00:23:12,210 --> 00:23:12,580 Take care.