1 00:00:00,030 --> 00:00:02,009 hey everyone welcome to 30 days of yoga 2 00:00:02,009 --> 00:00:04,019 with Adriene I'm Adriene and 3 00:00:04,019 --> 00:00:06,720 congratulations it's day 15 you guys 4 00:00:06,720 --> 00:00:09,450 we've made it halfway which is so 5 00:00:09,450 --> 00:00:11,639 awesome and even if you've had some 6 00:00:11,639 --> 00:00:13,380 hiccups along the way it's day 15 this 7 00:00:13,380 --> 00:00:14,940 would be a great chance to recommit 8 00:00:14,940 --> 00:00:17,760 settle in drop in and we're gonna have 9 00:00:17,760 --> 00:00:20,340 some fun today with Half Moon because 10 00:00:20,340 --> 00:00:22,920 we're halfway through the 30 days see 11 00:00:22,920 --> 00:00:24,689 what I did there so hop on the mat let's 12 00:00:24,689 --> 00:00:27,140 get started 13 00:00:31,010 --> 00:00:32,990 all right everyone so we're gonna start 14 00:00:32,990 --> 00:00:36,290 in a cross-legged position or a kneeling 15 00:00:36,290 --> 00:00:38,030 position so you can decide which one 16 00:00:38,030 --> 00:00:40,580 works best for you nice comfy seat I'm 17 00:00:40,580 --> 00:00:43,070 sitting up on a block to start here just 18 00:00:43,070 --> 00:00:45,680 so I can check in with my breath here as 19 00:00:45,680 --> 00:00:51,020 we ease into our practice today close 20 00:00:51,020 --> 00:00:56,330 your eyes relax your shoulders sit up 21 00:00:56,330 --> 00:00:59,360 nice and tall let the hands rest 22 00:00:59,360 --> 00:01:02,900 wherever they naturally go and take a 23 00:01:02,900 --> 00:01:07,520 deep breath in through the nose on an 24 00:01:07,520 --> 00:01:14,030 exhale let go of the day thus far inhale 25 00:01:14,030 --> 00:01:18,110 coming into the present moment and 26 00:01:18,110 --> 00:01:21,020 exhale letting go of any to do this or 27 00:01:21,020 --> 00:01:23,270 just anything that's going to keep you 28 00:01:23,270 --> 00:01:25,490 from being fully present here in the 29 00:01:25,490 --> 00:01:29,570 practice today inhaling again permission 30 00:01:29,570 --> 00:01:35,030 to be here now and exhale we begin to 31 00:01:35,030 --> 00:01:40,060 settle in couple more breaths 32 00:01:51,670 --> 00:01:53,950 keep this conversation with the breath 33 00:01:53,950 --> 00:01:56,770 going as we draw the palms together at 34 00:01:56,770 --> 00:01:57,310 the heart 35 00:01:57,310 --> 00:01:59,799 and we'll inhale lift the sternum to the 36 00:01:59,799 --> 00:02:03,970 thumbs and keep the heart lifted as you 37 00:02:03,970 --> 00:02:05,920 release the left fingertips or the left 38 00:02:05,920 --> 00:02:07,600 palm to the earth and I'm going to 39 00:02:07,600 --> 00:02:09,280 inhale sweep the right hand up and 40 00:02:09,280 --> 00:02:09,940 overhead 41 00:02:09,940 --> 00:02:11,920 so we're gonna keep this openness in the 42 00:02:11,920 --> 00:02:13,569 chest in the heart as you find your side 43 00:02:13,569 --> 00:02:15,550 body stretch here you can do this in 44 00:02:15,550 --> 00:02:17,590 cross-legged position to find your 45 00:02:17,590 --> 00:02:24,720 breath maintain an awareness in the neck 46 00:02:24,720 --> 00:02:28,420 that extension through the crown and 47 00:02:28,420 --> 00:02:29,769 then we'll swiftly come back up through 48 00:02:29,769 --> 00:02:31,390 Center and take it to the other side 49 00:02:31,390 --> 00:02:45,519 same thing and then we inhale back to 50 00:02:45,519 --> 00:02:53,319 Center exhale loop the shoulders all 51 00:02:53,319 --> 00:02:55,299 right spread the palms wide we're gonna 52 00:02:55,299 --> 00:02:58,989 dive forward onto all fours if you have 53 00:02:58,989 --> 00:03:01,540 a block or a book handy we're gonna go 54 00:03:01,540 --> 00:03:02,530 ahead and put that towards the front 55 00:03:02,530 --> 00:03:04,090 edge of your back and we'll just take a 56 00:03:04,090 --> 00:03:06,640 couple cat paws here to warm up the body 57 00:03:06,640 --> 00:03:09,880 and check in with the spine move with 58 00:03:09,880 --> 00:03:13,390 your breath close your eyes here enjoy 59 00:03:13,390 --> 00:03:19,680 your practice and then we can begin to 60 00:03:19,680 --> 00:03:23,040 check in at the hips here side to side 61 00:03:23,040 --> 00:03:31,750 the neck and shoulders moving into kept 62 00:03:31,750 --> 00:03:36,579 cow variations that feel awesome I feel 63 00:03:36,579 --> 00:03:39,180 good 64 00:03:44,430 --> 00:03:47,050 then we'll walk the palms out curl the 65 00:03:47,050 --> 00:03:48,580 toes under and whenever you're ready 66 00:03:48,580 --> 00:03:50,830 make your way up to downward facing dog 67 00:03:50,830 --> 00:03:53,620 same thing here we may explore the shape 68 00:03:53,620 --> 00:03:57,520 the alignment get our action drawing up 69 00:03:57,520 --> 00:04:02,110 through the limbs and connecting the 70 00:04:02,110 --> 00:04:04,150 ribcage and checking with the head and 71 00:04:04,150 --> 00:04:06,730 neck and finding a little movement that 72 00:04:06,730 --> 00:04:10,380 again it feels awesome that feels good 73 00:04:14,550 --> 00:04:17,139 then going for a nice slow walk up 74 00:04:17,139 --> 00:04:20,139 towards the front edge together we'll 75 00:04:20,139 --> 00:04:22,930 meet and forward fold and same thing 76 00:04:22,930 --> 00:04:26,760 here finding a little organic movement 77 00:04:26,760 --> 00:04:29,050 lingering in any place that might need a 78 00:04:29,050 --> 00:04:32,729 little extra love today 79 00:04:43,560 --> 00:04:46,210 then we'll find a soft bend in the knees 80 00:04:46,210 --> 00:04:52,450 and roll it up take your time enjoy each 81 00:04:52,450 --> 00:04:55,410 move as we press into the feet and 82 00:04:55,410 --> 00:04:57,910 worked it out here neck and shoulders 83 00:04:57,910 --> 00:05:02,410 relaxed and open keep tapping into your 84 00:05:02,410 --> 00:05:07,390 breath get a little do a little bit of 85 00:05:07,390 --> 00:05:10,420 this you know just keep it fresh 86 00:05:10,420 --> 00:05:13,960 basically keep it alive keep it alive 87 00:05:13,960 --> 00:05:15,430 here we go palms come together at the 88 00:05:15,430 --> 00:05:17,200 heart deep breath in I lift my sternum 89 00:05:17,200 --> 00:05:23,590 up to my thumbs maintain this lift in 90 00:05:23,590 --> 00:05:24,370 the heart 91 00:05:24,370 --> 00:05:26,470 this extension through the crown of the 92 00:05:26,470 --> 00:05:29,500 head as we flow here we go soft knees 93 00:05:29,500 --> 00:05:32,940 inhale reach it up full body stretch 94 00:05:32,940 --> 00:05:36,460 exhale release keep the heart open as 95 00:05:36,460 --> 00:05:38,610 you find 10 awesome 96 00:05:38,610 --> 00:05:41,590 inhale flat back we lift up deep breath 97 00:05:41,590 --> 00:05:46,120 in and on an exhale release it down 98 00:05:46,120 --> 00:05:49,030 awesome slide the right toes back into 99 00:05:49,030 --> 00:05:52,450 your low lunge and inhale stretch your 100 00:05:52,450 --> 00:05:55,440 heart forward extend through the crown 101 00:05:55,440 --> 00:05:58,120 exhale plant the palms slide the left 102 00:05:58,120 --> 00:06:01,000 toes back let's walk the two big toes 103 00:06:01,000 --> 00:06:03,310 together here and we breathe we might 104 00:06:03,310 --> 00:06:05,590 find a little rock notice if you're 105 00:06:05,590 --> 00:06:07,360 collapsing in the upper back body see if 106 00:06:07,360 --> 00:06:09,790 you can billow up through the upper back 107 00:06:09,790 --> 00:06:12,940 body broaden great then we can lower the 108 00:06:12,940 --> 00:06:14,440 knees here and hug the elbows and as we 109 00:06:14,440 --> 00:06:16,240 lower down or keep the knees lifted as 110 00:06:16,240 --> 00:06:17,920 we hug the elbows in and lower down 111 00:06:17,920 --> 00:06:20,620 everyone to the belly inhale lift up to 112 00:06:20,620 --> 00:06:23,410 Cobra press into your foundation full 113 00:06:23,410 --> 00:06:28,000 breath in and on exhale we release curl 114 00:06:28,000 --> 00:06:30,910 the toes under draw your navel up and we 115 00:06:30,910 --> 00:06:32,980 press back up to that plank position and 116 00:06:32,980 --> 00:06:35,530 then to our downward facing dog 117 00:06:35,530 --> 00:06:37,960 awesome work my friends take a deep 118 00:06:37,960 --> 00:06:40,890 breath in and find a long long long long 119 00:06:40,890 --> 00:06:43,919 exhale out 120 00:06:46,720 --> 00:06:49,130 great step the right foot up into your 121 00:06:49,130 --> 00:06:52,220 little lunge inhale loop the shoulders 122 00:06:52,220 --> 00:06:56,060 heart radiates forward exhale back foot 123 00:06:56,060 --> 00:06:57,920 comes up to meet the front forward fold 124 00:06:57,920 --> 00:07:01,430 and on an inhale we lift a flat back 125 00:07:01,430 --> 00:07:07,580 exhale soften and bow inhale spread the 126 00:07:07,580 --> 00:07:09,230 fingertips bend your knees and reach it 127 00:07:09,230 --> 00:07:11,270 all the way back up full body stretch 128 00:07:11,270 --> 00:07:15,560 and exhale back down to your heart deep 129 00:07:15,560 --> 00:07:23,210 breath in Long breath out soft knees 130 00:07:23,210 --> 00:07:25,670 inhale reach it up spread your 131 00:07:25,670 --> 00:07:28,460 fingertips on exhale diving forward 132 00:07:28,460 --> 00:07:33,740 enjoy this move inhale flat back halfway 133 00:07:33,740 --> 00:07:37,400 lift pull the elbows back and exhale 134 00:07:37,400 --> 00:07:40,790 forward fold again step the right toes 135 00:07:40,790 --> 00:07:43,040 back this time keep them lifted high 136 00:07:43,040 --> 00:07:45,860 lunge as we inhale reach your fingertips 137 00:07:45,860 --> 00:07:48,320 up towards the sky sand your right heel 138 00:07:48,320 --> 00:07:50,390 towards the back of the mat deep breath 139 00:07:50,390 --> 00:07:54,140 in and exhale release plant the palms 140 00:07:54,140 --> 00:07:56,540 slide the left toes back two big toes 141 00:07:56,540 --> 00:07:58,910 kiss we lower the knees here or keep 142 00:07:58,910 --> 00:08:01,370 them lifted as we hug the elbows in pull 143 00:08:01,370 --> 00:08:03,680 them back lower down this time you can 144 00:08:03,680 --> 00:08:06,980 hover or always go to the belly inhale 145 00:08:06,980 --> 00:08:10,220 lift up to Cobra or your upward facing 146 00:08:10,220 --> 00:08:16,280 dog deep breath in and exhale to plank 147 00:08:16,280 --> 00:08:21,729 and then to your downward facing dog 148 00:08:21,940 --> 00:08:26,030 always exploring deep breath in and deep 149 00:08:26,030 --> 00:08:28,580 breath out step the right foot up inhale 150 00:08:28,580 --> 00:08:37,840 exhale keep breathing inhale high lunge 151 00:08:37,840 --> 00:08:41,719 and find that connection of the left 152 00:08:41,719 --> 00:08:43,880 heel back as you find a nice long exhale 153 00:08:43,880 --> 00:08:46,250 here so basically see if you can start 154 00:08:46,250 --> 00:08:49,370 to extend those inhalations and really 155 00:08:49,370 --> 00:08:50,529 extend those X 156 00:08:50,529 --> 00:08:53,139 lesions nice full breath in here at the 157 00:08:53,139 --> 00:08:57,490 top and we use exhale to release rock 158 00:08:57,490 --> 00:08:58,660 the back foot up to meet the front 159 00:08:58,660 --> 00:09:03,120 forward fold and inhale halfway lift 160 00:09:03,120 --> 00:09:06,180 exhale soften and bow 161 00:09:06,180 --> 00:09:08,889 inhale reach all the way up full body 162 00:09:08,889 --> 00:09:12,550 stretch and then exhale hands to the 163 00:09:12,550 --> 00:09:16,839 heart inhale reach it up definitely feel 164 00:09:16,839 --> 00:09:19,930 my energy shifting here and exhale 165 00:09:19,930 --> 00:09:23,019 release the Parana moving through the 166 00:09:23,019 --> 00:09:25,740 body inhale halfway lift 167 00:09:25,740 --> 00:09:28,470 if you don't feel it yet keep practicing 168 00:09:28,470 --> 00:09:31,199 exhale soften and bow 169 00:09:31,199 --> 00:09:34,660 great this time plant the palms step or 170 00:09:34,660 --> 00:09:38,559 hop both feet back to your plank three 171 00:09:38,559 --> 00:09:40,209 chaturanga push-ups we got this shift 172 00:09:40,209 --> 00:09:42,279 your weight forward and hugging the 173 00:09:42,279 --> 00:09:44,439 elbows we lower down halfway can always 174 00:09:44,439 --> 00:09:47,319 lower the knees here pressing up two 175 00:09:47,319 --> 00:09:49,569 more keeping the gaze forward that 176 00:09:49,569 --> 00:09:53,410 extension in the crown and one more pull 177 00:09:53,410 --> 00:09:55,180 the elbows back not left to right back 178 00:09:55,180 --> 00:09:57,819 back back back back and then we press up 179 00:09:57,819 --> 00:09:59,889 and then we lower all the way down to 180 00:09:59,889 --> 00:10:02,279 the belly inhale lift up bhujangasana 181 00:10:02,279 --> 00:10:07,180 beautiful Cobra and exhale release 182 00:10:07,180 --> 00:10:10,240 pressing up to plank and then sending it 183 00:10:10,240 --> 00:10:12,209 to your downward facing dog 184 00:10:12,209 --> 00:10:20,170 deep breath in deep breath out drop the 185 00:10:20,170 --> 00:10:22,959 left heel slide the right leg up high 186 00:10:22,959 --> 00:10:27,279 and your right knee and open up through 187 00:10:27,279 --> 00:10:29,490 the right side body stacking the hips 188 00:10:29,490 --> 00:10:32,889 breathe here then bend your right knee 189 00:10:32,889 --> 00:10:34,389 or keep your right knee bent excuse me 190 00:10:34,389 --> 00:10:36,279 and hug it all the way up in towards 191 00:10:36,279 --> 00:10:38,949 your heart nose to knee then step it up 192 00:10:38,949 --> 00:10:39,730 into your lunge 193 00:10:39,730 --> 00:10:41,709 awesome work my friends pivot on the 194 00:10:41,709 --> 00:10:44,050 back foot we've been that front knee and 195 00:10:44,050 --> 00:10:49,389 we inhale open up into warrior two so go 196 00:10:49,389 --> 00:10:50,949 ahead and take a second to get settled 197 00:10:50,949 --> 00:10:53,259 in here make sure maybe your front heel 198 00:10:53,259 --> 00:10:55,899 is in line with that back arch right 199 00:10:55,899 --> 00:10:57,519 toes are pointing forward left toes are 200 00:10:57,519 --> 00:11:00,759 turned in just slightly we inhale extend 201 00:11:00,759 --> 00:11:02,679 through the fingertips and we consider 202 00:11:02,679 --> 00:11:04,339 our energetic body so not just 203 00:11:04,339 --> 00:11:06,949 the shape but really finding places to 204 00:11:06,949 --> 00:11:12,139 ground and sink and places to lift and 205 00:11:12,139 --> 00:11:18,410 rise above places to engage places to 206 00:11:18,410 --> 00:11:19,999 soften so just go through your checklist 207 00:11:19,999 --> 00:11:22,720 here 208 00:11:24,670 --> 00:11:27,050 then I must soften through my right 209 00:11:27,050 --> 00:11:29,300 elbow and bring it to the top of the 210 00:11:29,300 --> 00:11:32,420 right thigh extended side angle prep I'm 211 00:11:32,420 --> 00:11:34,069 not going to collapse here but really 212 00:11:34,069 --> 00:11:35,959 keep that awareness if you have a block 213 00:11:35,959 --> 00:11:40,869 or a book you can bring it in now here 214 00:11:40,990 --> 00:11:43,279 I'm going to reach my left fingertips 215 00:11:43,279 --> 00:11:46,939 behind the ear to reach up overhead and 216 00:11:46,939 --> 00:11:50,149 I could stay here I can release my palm 217 00:11:50,149 --> 00:11:55,610 to the earth or to the block and there's 218 00:11:55,610 --> 00:11:57,410 a free range of motion here so you can 219 00:11:57,410 --> 00:11:59,360 find a little movement you might even 220 00:11:59,360 --> 00:12:02,899 explore some circles here keeping that 221 00:12:02,899 --> 00:12:05,360 left inner thigh engaged strong outer 222 00:12:05,360 --> 00:12:07,999 edge of that back foot really strong and 223 00:12:07,999 --> 00:12:11,929 we're here or here we're moving in 224 00:12:11,929 --> 00:12:15,829 between now make sure that you have a 225 00:12:15,829 --> 00:12:17,660 lot of space between your right ear and 226 00:12:17,660 --> 00:12:19,189 your right shoulder or not collapsing 227 00:12:19,189 --> 00:12:23,480 here awesome and then we're gonna slowly 228 00:12:23,480 --> 00:12:26,199 dial the heart and the gaze back down 229 00:12:26,199 --> 00:12:30,709 pivot on the back foot and rise back up 230 00:12:30,709 --> 00:12:32,449 and do your high lunge deep breath in 231 00:12:32,449 --> 00:12:36,379 whoa everything into the midline strong 232 00:12:36,379 --> 00:12:39,230 legs strong core and on an exhale 233 00:12:39,230 --> 00:12:42,439 release great we're gonna lower that 234 00:12:42,439 --> 00:12:45,860 left knee and I'm going to bring my left 235 00:12:45,860 --> 00:12:49,339 palm in line with the right foot so I 236 00:12:49,339 --> 00:12:51,889 can keep the block here if you want 237 00:12:51,889 --> 00:12:52,850 actually it's kind of nice 238 00:12:52,850 --> 00:12:54,829 or I can release it and I'm gonna plant 239 00:12:54,829 --> 00:12:56,629 the left palm and inhale squeeze my 240 00:12:56,629 --> 00:12:58,009 right knee and reach right fingertips 241 00:12:58,009 --> 00:12:59,269 high up towards the sky 242 00:12:59,269 --> 00:13:01,040 you can keep that back knee lowered here 243 00:13:01,040 --> 00:13:03,470 or you can lift take a full breath in 244 00:13:03,470 --> 00:13:05,449 and again consider the neck and 245 00:13:05,449 --> 00:13:07,309 shoulders here as you open your heart up 246 00:13:07,309 --> 00:13:09,529 towards the sky press into the ball 247 00:13:09,529 --> 00:13:11,059 joint of that right big toe one more 248 00:13:11,059 --> 00:13:13,630 breath and exhale 249 00:13:13,630 --> 00:13:16,420 release awesome plant the palms and take 250 00:13:16,420 --> 00:13:31,300 your vinyasa together we'll meet in 251 00:13:31,300 --> 00:13:34,990 downward-facing dog where we'll drop the 252 00:13:34,990 --> 00:13:37,180 right heel and inhale slide the left leg 253 00:13:37,180 --> 00:13:38,670 high 254 00:13:38,670 --> 00:13:41,320 awesome press into both palms evenly as 255 00:13:41,320 --> 00:13:43,360 you bend your left knee and open up 256 00:13:43,360 --> 00:13:44,490 through the left side buddy 257 00:13:44,490 --> 00:13:48,960 stacking the hips press into the palms 258 00:13:48,960 --> 00:13:51,670 then carve a line with your left knee 259 00:13:51,670 --> 00:13:53,710 all the way up in towards the heart nose 260 00:13:53,710 --> 00:13:55,060 to knee when you squeeze squeeze squeeze 261 00:13:55,060 --> 00:13:57,490 and then step the left foot up into your 262 00:13:57,490 --> 00:14:01,390 lunge pivot on the back foot and warrior 263 00:14:01,390 --> 00:14:03,910 two on the opposite side we spiral the 264 00:14:03,910 --> 00:14:05,740 heart spiral the fingertips scuse me up 265 00:14:05,740 --> 00:14:08,470 and out lift your heart and go through 266 00:14:08,470 --> 00:14:13,860 your checklist here nice wide stance 267 00:14:13,860 --> 00:14:18,670 tailbone lengthening down pull the 268 00:14:18,670 --> 00:14:21,360 pinkies back and relax your shoulders 269 00:14:21,360 --> 00:14:25,920 inhale in and exhale softening into our 270 00:14:25,920 --> 00:14:28,180 extended side angle so again we can use 271 00:14:28,180 --> 00:14:31,480 the book or the block here or we can 272 00:14:31,480 --> 00:14:33,340 just use the top of the thigh but the 273 00:14:33,340 --> 00:14:35,260 trick is to not collapse but maintain 274 00:14:35,260 --> 00:14:36,820 this integrity from the crown of the 275 00:14:36,820 --> 00:14:40,150 head to the tip of the tailbone 276 00:14:40,150 --> 00:14:43,150 so we lean back a little bit and again I 277 00:14:43,150 --> 00:14:45,520 welcome I encourage a little movement 278 00:14:45,520 --> 00:14:48,850 here so not worried about shy be here 279 00:14:48,850 --> 00:14:51,190 she'll be here she'll be here just 280 00:14:51,190 --> 00:14:52,660 finding a little movement opening up 281 00:14:52,660 --> 00:14:54,970 paying attention to the sensations in 282 00:14:54,970 --> 00:14:58,510 the body and the pose maybe I release 283 00:14:58,510 --> 00:15:01,200 down to the earth 284 00:15:07,050 --> 00:15:10,390 and we take one more breath here and 285 00:15:10,390 --> 00:15:12,520 then exhale dial the gaze in the heart 286 00:15:12,520 --> 00:15:14,920 back down I pivot on the back foot and I 287 00:15:14,920 --> 00:15:17,260 inhale strong leg strong core as I come 288 00:15:17,260 --> 00:15:21,010 up into my high lunge deep breath in and 289 00:15:21,010 --> 00:15:25,240 exhale release choose-your-own-adventure 290 00:15:25,240 --> 00:15:31,350 your vinyasa here moving with the breath 291 00:15:41,230 --> 00:15:44,020 and we meeting downward-facing dog when 292 00:15:44,020 --> 00:15:45,640 you get there take a deep breath in 293 00:15:45,640 --> 00:15:48,220 through the nose and exhale out through 294 00:15:48,220 --> 00:15:49,920 the mouth 295 00:15:49,920 --> 00:15:52,720 bend your knees belly comes to the tops 296 00:15:52,720 --> 00:15:54,820 of the thighs we inhale carve a line 297 00:15:54,820 --> 00:15:57,880 look forward exhale step hop or float 298 00:15:57,880 --> 00:15:59,700 towards the front edge of your mat 299 00:15:59,700 --> 00:16:01,270 forward fold 300 00:16:01,270 --> 00:16:04,870 on a deep breath in inhale halfway lift 301 00:16:04,870 --> 00:16:08,710 long beautiful neck and exhale soften 302 00:16:08,710 --> 00:16:10,170 and bow 303 00:16:10,170 --> 00:16:12,520 send the fingertips left to right we 304 00:16:12,520 --> 00:16:14,350 inhale reach it all the way up press 305 00:16:14,350 --> 00:16:17,790 into the earth full body experience and 306 00:16:17,790 --> 00:16:20,400 exhale hands to the heart 307 00:16:20,400 --> 00:16:22,750 take a second to just close your eyes 308 00:16:22,750 --> 00:16:26,880 and observe your breath 309 00:16:34,550 --> 00:16:36,860 that will bend the knees softly and 310 00:16:36,860 --> 00:16:40,940 inhale to reach it up once again exhale 311 00:16:40,940 --> 00:16:43,779 down you go 312 00:16:43,779 --> 00:16:49,130 whoo inhale halfway lift exhale soften 313 00:16:49,130 --> 00:16:51,550 and bow hop the feet back to plank 314 00:16:51,550 --> 00:16:53,810 inhale shift your weight forward hug the 315 00:16:53,810 --> 00:16:56,899 elbows in slowly lower down chaturanga 316 00:16:56,899 --> 00:17:00,410 to updog or to Cobra we take a deep 317 00:17:00,410 --> 00:17:03,410 breath in and exhale straight to down 318 00:17:03,410 --> 00:17:04,150 dog 319 00:17:04,150 --> 00:17:06,890 drop the left heel inhale slide the 320 00:17:06,890 --> 00:17:09,920 right leg high press into your right 321 00:17:09,920 --> 00:17:11,480 foot this time and see if you can really 322 00:17:11,480 --> 00:17:14,030 Square those hips right toes pointing 323 00:17:14,030 --> 00:17:16,339 straight down towards the Earth and I'm 324 00:17:16,339 --> 00:17:17,869 pressing my right foot into an imaginary 325 00:17:17,869 --> 00:17:20,809 wall here so lots of energy deep breath 326 00:17:20,809 --> 00:17:22,939 in then we'll squeeze that right knee up 327 00:17:22,939 --> 00:17:25,699 towards a heart for one breath and step 328 00:17:25,699 --> 00:17:26,750 it up into our lunge 329 00:17:26,750 --> 00:17:29,330 Pavin on the back foot and I open up 330 00:17:29,330 --> 00:17:32,809 into my warrior two deep breath in sink 331 00:17:32,809 --> 00:17:34,550 deep into that front knee and long 332 00:17:34,550 --> 00:17:38,000 breath out awesome now I'm gonna 333 00:17:38,000 --> 00:17:39,320 straighten through that front leg this 334 00:17:39,320 --> 00:17:43,070 time send the hips back and I tilt into 335 00:17:43,070 --> 00:17:46,669 my triangle opening up through the heart 336 00:17:46,669 --> 00:17:48,440 drawing the right shoulder under in fact 337 00:17:48,440 --> 00:17:50,750 let's take that left palm to the right 338 00:17:50,750 --> 00:17:53,150 ribcage and just smear that imaginary 339 00:17:53,150 --> 00:17:59,300 honey you can use the block here of 340 00:17:59,300 --> 00:18:01,520 course really nice to maintain that 341 00:18:01,520 --> 00:18:04,580 space in the shoulder girdle and in the 342 00:18:04,580 --> 00:18:08,750 neck take a deep breath in here in your 343 00:18:08,750 --> 00:18:12,110 triangle chicken asana and then slowly 344 00:18:12,110 --> 00:18:14,919 I'm gonna die on my gaze back down and 345 00:18:14,919 --> 00:18:18,470 soften that front knee so I'm gonna step 346 00:18:18,470 --> 00:18:20,210 that back foot up to meet the front here 347 00:18:20,210 --> 00:18:23,030 just halfway and I'm gonna prepare for 348 00:18:23,030 --> 00:18:25,669 my half moon pose so you might be able 349 00:18:25,669 --> 00:18:27,530 to kind of get into this quite fluidly 350 00:18:27,530 --> 00:18:29,240 if you've practiced this pose already 351 00:18:29,240 --> 00:18:30,950 otherwise I'm gonna walk you through it 352 00:18:30,950 --> 00:18:35,179 just a hair just a bit no yogi left 353 00:18:35,179 --> 00:18:37,820 behind so I walk my back foot in and I'm 354 00:18:37,820 --> 00:18:39,559 kind of in this like fencing position 355 00:18:39,559 --> 00:18:41,929 just a little bit a little bit awkward 356 00:18:41,929 --> 00:18:44,549 and a little bit sexy just kidding 357 00:18:44,549 --> 00:18:47,729 and I'm going to use this Tadasana 358 00:18:47,729 --> 00:18:48,899 energy I'm really going to draw energy 359 00:18:48,899 --> 00:18:52,409 up through my standing leg as I come to 360 00:18:52,409 --> 00:18:55,499 maybe balance on my left big toe now if 361 00:18:55,499 --> 00:18:57,539 I have a block or a book or something to 362 00:18:57,539 --> 00:18:58,979 lift the earth up to me I'm going to use 363 00:18:58,979 --> 00:19:03,209 it about a foot foots worth out from my 364 00:19:03,209 --> 00:19:05,879 pinky toe if not I can totally still 365 00:19:05,879 --> 00:19:08,639 practice this with the earth or what the 366 00:19:08,639 --> 00:19:11,639 chair is also really nice to and with 367 00:19:11,639 --> 00:19:15,149 that support or without I'm going to 368 00:19:15,149 --> 00:19:17,159 really remember that space and the neck 369 00:19:17,159 --> 00:19:19,679 and the shoulder girdle this connection 370 00:19:19,679 --> 00:19:21,809 to my core as I start to lift my back 371 00:19:21,809 --> 00:19:24,839 leg up high so this is what your Half 372 00:19:24,839 --> 00:19:26,999 Moon pose might look like right now 373 00:19:26,999 --> 00:19:29,519 that's okay it's beautiful I don't 374 00:19:29,519 --> 00:19:31,679 remember the smearing of the honey open 375 00:19:31,679 --> 00:19:33,239 and the stacking of the hips that we did 376 00:19:33,239 --> 00:19:34,289 in downward-facing dog 377 00:19:34,289 --> 00:19:36,419 the length of the side body that I've 378 00:19:36,419 --> 00:19:37,769 stretched out thus far and this 379 00:19:37,769 --> 00:19:40,440 beautiful breath I have to support as I 380 00:19:40,440 --> 00:19:42,809 begin to lift up press that left foot 381 00:19:42,809 --> 00:19:45,209 into an imaginary wall and open up 382 00:19:45,209 --> 00:19:47,579 through the inner thigh standing leg is 383 00:19:47,579 --> 00:19:50,309 kind of soft in the knee here so I don't 384 00:19:50,309 --> 00:19:51,959 want to lock it because it's gonna be 385 00:19:51,959 --> 00:19:54,479 tough I'm going to keep it buoyant and 386 00:19:54,479 --> 00:19:57,690 alive strong and in control so I 387 00:19:57,690 --> 00:19:59,609 continue to go through my checklist here 388 00:19:59,609 --> 00:20:01,440 now eventually you can take your eyes 389 00:20:01,440 --> 00:20:02,759 off the video and just have a little 390 00:20:02,759 --> 00:20:08,099 Halfmoon play time eventually we can 391 00:20:08,099 --> 00:20:09,779 take the hand from the waistline and 392 00:20:09,779 --> 00:20:11,609 reach the left fingertips up towards the 393 00:20:11,609 --> 00:20:14,399 sky and in no time you'll be able to 394 00:20:14,399 --> 00:20:18,209 find a Halfmoon pose where you play with 395 00:20:18,209 --> 00:20:21,659 your focus either out or up towards the 396 00:20:21,659 --> 00:20:25,139 sky charge your left inner thigh here 397 00:20:25,139 --> 00:20:28,769 open your heart breathe deep spread the 398 00:20:28,769 --> 00:20:32,429 fingertips and toes create space as you 399 00:20:32,429 --> 00:20:36,179 build strength here day 15 doing half 400 00:20:36,179 --> 00:20:40,349 moon halfway through your practice recal 401 00:20:40,349 --> 00:20:42,690 if you fall don't worry we'll catch you 402 00:20:42,690 --> 00:20:44,549 a little more play time here breathe 403 00:20:44,549 --> 00:20:50,249 deep awesome then we'll slowly dial the 404 00:20:50,249 --> 00:20:53,129 gaze in the heart back down come into a 405 00:20:53,129 --> 00:20:56,009 half split here so we'll walk the 406 00:20:56,009 --> 00:20:58,140 fingertips closer in 407 00:20:58,140 --> 00:21:00,180 keep the hips square here as we lift 408 00:21:00,180 --> 00:21:03,480 that back leg up once again we might be 409 00:21:03,480 --> 00:21:07,350 here we might be here to go a little 410 00:21:07,350 --> 00:21:09,090 deeper we're gonna keep the left toes 411 00:21:09,090 --> 00:21:11,700 down I'm going to wrap my right arm 412 00:21:11,700 --> 00:21:14,940 around my right calf and maybe in time 413 00:21:14,940 --> 00:21:20,550 the left one take one more breath draw 414 00:21:20,550 --> 00:21:23,760 your nose up towards your navel and then 415 00:21:23,760 --> 00:21:25,710 we really saw some come back to your 416 00:21:25,710 --> 00:21:29,010 lunchroom lower that left knee and we 417 00:21:29,010 --> 00:21:31,470 pull the right hips back once again deep 418 00:21:31,470 --> 00:21:34,620 breath in and exhale shifting through 419 00:21:34,620 --> 00:21:37,080 plant the palms take a vinyasa or take a 420 00:21:37,080 --> 00:21:39,380 rest seriously 421 00:21:39,380 --> 00:21:44,450 vinyasa or take a rest in Child's Pose 422 00:21:49,910 --> 00:21:53,220 then slowly we'll all meet in downward 423 00:21:53,220 --> 00:21:54,530 facing dog 424 00:21:54,530 --> 00:21:56,910 really nice work my friends take a deep 425 00:21:56,910 --> 00:22:01,940 breath in here and a long breath out 426 00:22:02,630 --> 00:22:05,310 this time drop the right heel slide the 427 00:22:05,310 --> 00:22:09,030 left leg up high press into your left 428 00:22:09,030 --> 00:22:11,700 heel strong keep those hips square as 429 00:22:11,700 --> 00:22:13,770 you press into the palms then we'll 430 00:22:13,770 --> 00:22:15,090 squeeze the left knee all the way up 431 00:22:15,090 --> 00:22:17,820 towards the heart and then up into our 432 00:22:17,820 --> 00:22:20,940 lunge pivot on the back foot and we open 433 00:22:20,940 --> 00:22:25,790 out now warrior two Oh deep breath in 434 00:22:25,790 --> 00:22:29,450 Long breath out sink deep 435 00:22:29,450 --> 00:22:31,980 now we're gonna straighten that leg send 436 00:22:31,980 --> 00:22:35,670 the hips back and reach forward and down 437 00:22:35,670 --> 00:22:38,790 coming into our triangle sorry those in 438 00:22:38,790 --> 00:22:40,620 the zone there right hand comes to the 439 00:22:40,620 --> 00:22:42,690 lower ribcage and ice near the heart 440 00:22:42,690 --> 00:22:46,200 open open open so I stay connected to my 441 00:22:46,200 --> 00:22:48,680 core here I'm not collapsing into my 442 00:22:48,680 --> 00:22:50,640 hand which is also going to help me 443 00:22:50,640 --> 00:22:53,400 right into my Halfmoon practice or my 444 00:22:53,400 --> 00:22:56,280 Halfmoon play time you can always use 445 00:22:56,280 --> 00:22:58,620 the block here or a book to lift the 446 00:22:58,620 --> 00:23:03,570 earth up to deepen your practice bring 447 00:23:03,570 --> 00:23:05,820 it more into the core I'm gonna let the 448 00:23:05,820 --> 00:23:07,410 fingertips hover here and open up all 449 00:23:07,410 --> 00:23:09,650 the way 450 00:23:13,730 --> 00:23:16,320 from trikanasana I'm gonna die all my 451 00:23:16,320 --> 00:23:18,299 focus down hands come to the waistline 452 00:23:18,299 --> 00:23:20,039 soften through that front knee and I'm 453 00:23:20,039 --> 00:23:22,320 gonna bring my right foot in and get 454 00:23:22,320 --> 00:23:26,820 into this fancy fencing prep posture you 455 00:23:26,820 --> 00:23:28,289 might take your walk to the side and 456 00:23:28,289 --> 00:23:29,639 we're gonna just practice Halfmoon on 457 00:23:29,639 --> 00:23:31,679 the other side so look at the video for 458 00:23:31,679 --> 00:23:33,240 as long as you want and then really kind 459 00:23:33,240 --> 00:23:34,440 of take responsibility for your 460 00:23:34,440 --> 00:23:36,000 unhappiness here and have a little fun 461 00:23:36,000 --> 00:23:38,130 if you fall we'll catch you let's see 462 00:23:38,130 --> 00:23:40,139 where we're at today half moon on the 463 00:23:40,139 --> 00:23:41,880 other side softening through that front 464 00:23:41,880 --> 00:23:46,049 knee drawing that energy out inhale in 465 00:23:46,049 --> 00:23:49,620 on an exhale I come to my big toe I find 466 00:23:49,620 --> 00:23:51,720 a nice position for my block on my book 467 00:23:51,720 --> 00:23:54,630 or again a chair or fingertips on the 468 00:23:54,630 --> 00:23:57,750 earth on an exhale press into your right 469 00:23:57,750 --> 00:23:59,880 foot like it's pressing into an 470 00:23:59,880 --> 00:24:02,429 imaginary wall here and I begin to open 471 00:24:02,429 --> 00:24:09,929 up through my heart my ribcage opening 472 00:24:09,929 --> 00:24:14,059 up all the way if you're feeling brave 473 00:24:14,059 --> 00:24:17,669 leaning back finding that integrity from 474 00:24:17,669 --> 00:24:20,880 the crown of the head to the tip of the 475 00:24:20,880 --> 00:24:25,260 tailbone drawing the shoulders away from 476 00:24:25,260 --> 00:24:29,490 the ears charger right inner thigh stay 477 00:24:29,490 --> 00:24:31,730 bright through the hands and feet 478 00:24:31,730 --> 00:24:34,940 careful not to lock your standing leg 479 00:24:34,940 --> 00:24:37,409 couple more moments here to breathe and 480 00:24:37,409 --> 00:24:44,330 play tuck your chin into your chest 481 00:24:44,330 --> 00:24:46,440 slightly to lengthen through the back of 482 00:24:46,440 --> 00:24:48,720 the neck here perhaps one more breath 483 00:24:48,720 --> 00:24:52,500 and then exhale we dial the head and the 484 00:24:52,500 --> 00:24:55,019 heart back to Center and I walk my 485 00:24:55,019 --> 00:24:57,240 fingertips closer in towards my toes and 486 00:24:57,240 --> 00:24:59,070 I check in with the half splits here so 487 00:24:59,070 --> 00:25:03,120 I dial the right toes down and maybe I 488 00:25:03,120 --> 00:25:05,519 wrapped my left arm around my left 489 00:25:05,519 --> 00:25:08,100 calves and time I'm gonna wrap both and 490 00:25:08,100 --> 00:25:11,360 I just see where I'm at today 491 00:25:14,000 --> 00:25:16,860 and then I slowly released come back 492 00:25:16,860 --> 00:25:18,660 down to my lunge lower your right knee 493 00:25:18,660 --> 00:25:20,160 to the ground think up and over with 494 00:25:20,160 --> 00:25:22,350 your hips as you pull the left hip 495 00:25:22,350 --> 00:25:25,130 crease back one breath and then exhale 496 00:25:25,130 --> 00:25:28,400 we release great last chance for vinyasa 497 00:25:28,400 --> 00:25:31,230 totally feel free to skip it but I'm 498 00:25:31,230 --> 00:25:32,640 thinking that you can do it here we go 499 00:25:32,640 --> 00:25:34,440 plant the palms I think I can do it too 500 00:25:34,440 --> 00:25:36,030 I think 501 00:25:36,030 --> 00:25:37,380 shift your weight forward hug the elbows 502 00:25:37,380 --> 00:25:40,410 into the side body and we check we check 503 00:25:40,410 --> 00:25:46,140 in with chaturanga to Cobra or up exhale 504 00:25:46,140 --> 00:25:48,840 to extended Child's Pose every time I 505 00:25:48,840 --> 00:25:53,160 say to Cobra I think of this restaurant 506 00:25:53,160 --> 00:25:58,320 here it also called Tacoma okay here we 507 00:25:58,320 --> 00:26:01,669 are in extended Child's Pose 508 00:26:01,940 --> 00:26:06,350 rest your forehead notice your breath 509 00:26:06,830 --> 00:26:08,880 remember why you rolled out your mat 510 00:26:08,880 --> 00:26:17,760 today and gently transitioning to all 511 00:26:17,760 --> 00:26:19,920 fours will walk the knees underneath us 512 00:26:19,920 --> 00:26:27,000 and swing the legs to the side come flat 513 00:26:27,000 --> 00:26:28,500 on your back here we'll hug the knees 514 00:26:28,500 --> 00:26:31,230 into the chest and then we'll take the 515 00:26:31,230 --> 00:26:33,860 palms to the kneecaps and just draw 516 00:26:33,860 --> 00:26:35,760 clockwise circles and then 517 00:26:35,760 --> 00:26:37,740 counterclockwise circles so one way and 518 00:26:37,740 --> 00:26:39,750 then the other here should feel really 519 00:26:39,750 --> 00:26:42,950 yummy on the lower back 520 00:26:54,559 --> 00:26:56,600 awesome then we'll send the left leg out 521 00:26:56,600 --> 00:26:59,659 long right knee squeezes up and I'm 522 00:26:59,659 --> 00:27:02,509 going to slowly draw my left heel 523 00:27:02,509 --> 00:27:04,220 towards the right excuse my right right 524 00:27:04,220 --> 00:27:08,690 here whoa right heel towards the left 30 525 00:27:08,690 --> 00:27:11,240 days of yoga and just kind of cradle it 526 00:27:11,240 --> 00:27:13,820 so maybe I'm able to bring my right foot 527 00:27:13,820 --> 00:27:17,240 into my left elbow crease here sole the 528 00:27:17,240 --> 00:27:19,399 left foot can come up of course so 529 00:27:19,399 --> 00:27:21,080 that's one way we can kind of rock our 530 00:27:21,080 --> 00:27:23,330 right leg here breathing into the outer 531 00:27:23,330 --> 00:27:25,669 edge that have another place it's 532 00:27:25,669 --> 00:27:27,019 awesome it's just to catch it in your 533 00:27:27,019 --> 00:27:29,480 hand and again we can keep the leg 534 00:27:29,480 --> 00:27:31,850 extended or lifted so every body is 535 00:27:31,850 --> 00:27:34,519 literally so different it's just nice to 536 00:27:34,519 --> 00:27:36,889 give a couple options and we're rocking 537 00:27:36,889 --> 00:27:49,220 it like a baby back and forth and then 538 00:27:49,220 --> 00:27:51,320 we're switching releasing the right leg 539 00:27:51,320 --> 00:27:54,470 down left leg comes up and the same 540 00:27:54,470 --> 00:27:58,159 thing here I catch with my palm or maybe 541 00:27:58,159 --> 00:28:03,289 I practice hooking the elbow then we'll 542 00:28:03,289 --> 00:28:06,169 release the left leg inhale reach the 543 00:28:06,169 --> 00:28:09,919 fingertips up overhead and exhale hug 544 00:28:09,919 --> 00:28:11,690 the knees into the chest and send the 545 00:28:11,690 --> 00:28:13,369 fingertips out left to right and just a 546 00:28:13,369 --> 00:28:15,259 little reclined twist on your own back 547 00:28:15,259 --> 00:28:20,389 and forth moving with your breath just 548 00:28:20,389 --> 00:28:23,769 finding a little yumminess in the spine 549 00:28:23,769 --> 00:28:26,749 and the sacrum as you rock back and 550 00:28:26,749 --> 00:28:34,999 forth then we'll come back to Center and 551 00:28:34,999 --> 00:28:38,029 slowly release the legs back down to the 552 00:28:38,029 --> 00:28:40,909 earth and prepare for our final and most 553 00:28:40,909 --> 00:28:47,289 precious pose mr. or mrs. shavasana here 554 00:28:47,289 --> 00:28:49,789 arms come gently at your side you can 555 00:28:49,789 --> 00:28:51,619 use a blanket to pillow the head or 556 00:28:51,619 --> 00:28:54,440 cover the body up even if you don't have 557 00:28:54,440 --> 00:28:56,450 a lot of time left for your practice 558 00:28:56,450 --> 00:28:58,960 today give yourself a good you know 559 00:28:58,960 --> 00:29:02,149 minute or two to just find some 560 00:29:02,149 --> 00:29:05,130 exquisite stillness 561 00:29:05,130 --> 00:29:08,040 - let the nutrients of your practice 562 00:29:08,040 --> 00:29:11,220 settle in 563 00:29:13,850 --> 00:29:18,470 and to let go great work today my 564 00:29:18,470 --> 00:29:23,710 friends take good care namaste 565 00:29:29,190 --> 00:29:33,890 [Music] 566 00:29:33,890 --> 00:29:35,950 you