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hey guys welcome to 30 days of yoga with

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Adriene I'm Adriene and I'm super

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excited it's day 17 I can't believe it

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we're doing so good alright let's get on

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the mat and get started today we're

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going to be in on our backs so keep the

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soles of the feet on the earth knees up

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towards the sky come into a nice comfy

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position and we're going to move into a

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little bridge pose flow to warm up our

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bodies and drop into our breath so

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whenever you're ready begin to notice

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your breath

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you might windshield wiper the legs

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little side to side

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just to start to connect and draw your

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attention inward maybe a deep breath of

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gratitude for taking this time for you

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and we'll walk the knees up towards the

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hip points or the sit bones rather and

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bring the fingertips down just just kind

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of gauge this length here heels kissing

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the fingers then spread your palms wide

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on the mat make sure your toes are

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pointing forward and on a deep breath

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and we're going to peel up the tail and

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slowly lift the hip points up into a

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bridge pose massaging the spine I'm

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going to let my palms open up as I spill

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on to the upper back body and find a

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deep breath in here on an exhale I

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slowly lower down through the spine and

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I'm going to turn my palms face down

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once again and I find a gentle rock of

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the pelvis in between and then inhale

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press into the feet start by lifting up

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through the tailbone and one vertebra at

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a time I open up and as I hit my

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shoulder blades of the scapula I'm going

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to open up through the palms yes feels

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awesome and keep pressing up and now I'm

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going to just flow in my own time

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massaging the spine if any of the

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muscles of the back body are sore this

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is going to be awesome

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moving with the breath and on an exhale

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release and this time I'm going to

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inhale reach my arms up and overhead

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same thing I pull up through the

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tailbone maybe pull drawls down and then

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I press into my feet to lift up tall I'm

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going to slowly lower my fingertips to

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the ground as I lift up through my full

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potential and then exhale reaching the

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arms up lower the buttocks down and we

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flow with the breath inhale floating the

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flight fingertips down sorry lifting the

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hips up and exhale one more time

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reaching fingertips floating the

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buttocks down deep breath in deep breath

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out palms back down to your sides and

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now we're going to really get into

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massaging the spine and kind of using

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the arms so this can be a little hard to

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describe I think especially via video

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but I'll give them give it my best shot

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we inhale press in all four corners of

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the feet begin to scoop the tailbone up

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so from there I begin to lift up really

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rocking on the pelvis and I'm also going

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to reach up through my hands this time

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so I'm synchronizing the lift off inhale

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reaching up reaching up reaching up and

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then on the exhale fingertips are going

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to come together towards the midline and

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I'm going to slowly lower down I'm going

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to use the reaching of my arms forward

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to really massage the spine slowly

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lowering down and so this will look a

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little different for everyone sometimes

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you can even get into some tight places

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with your fingertips and then I release

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and I kind of hit the refresh button in

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between and try again inhaling reaching

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arms up and overhead scooping the

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tailbone up I reach lift up through the

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hip points and then exhale same thing

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here bring the fingertips together right

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here is a nice spot for me to work into

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the spy

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massage the back body awesome and then I

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release take a breath in between and one

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more time and your own time just playing

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here

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and then I will meet you in this point

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of release awesome shake it off by huh

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given ease into the chest and rocking a

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little side to side scroll the shoulder

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blades down the back body and then take

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a second here to just rotate the ankles

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one way and then the other great hug the

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right knee in towards the chest send the

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left leg out super long press press

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press into the top of that left thigh

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bone and then we'll take a deep breath

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in here as you squeeze up and in and

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then exhale guide the right knee over

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towards the left opening up into a twist

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here this time inhale reach the arms up

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and overhead exhale float the right

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fingertips down again just like that

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inhale reach the arm up overhead and

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exhale down and one more time full

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breath and we exhale fingertips draw

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down we release back to Center and we

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switch hugging the left knee in send the

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right leg out long

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so really pressing some energy through

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that right heel deep breath in on an

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exhale guide the left knee over towards

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the right and the same thing I'm going

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to inhale reach my left fingertips up

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and overhead and exhale float them down

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inhale reach up over and exhale down

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last one inhale deep breath reach up and

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exhale lower and release back to Center

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awesome cross the ankles grab the outer

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edges of the feet we're going to go for

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a little rock and roll back and forth

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back and forth massaging the spine and

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when you feel satisfied go ahead and

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rock all the way up and we're going to

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come to all fours so I have a little

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blanket here you can have the knees with

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a towel or blanket as we come to all

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fours

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take a couple moments here in cat cow

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looping the shoulders stretching the

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belly inhale

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radiates forward and exhale curling the

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tailbone under chin to chest press into

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the earth moving with your breath we'll

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bring it back to Center walk the palms

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out just slightly curl the toes under

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and send it up and back downward facing

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dog

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take a couple breaths here warming up

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the body noticing how this pose evolves

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with regular practice and how our

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awareness expands each day each breath

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take one more deep breath in here maybe

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find stillness I'll bend the knees and

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slowly lower back down to our tabletop

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position

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awesome take a second here to make sure

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you're not crashing into the wrists my

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friend so really press up and out of the

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earth wrists underneath the shoulders

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knees directly underneath the hip points

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inhale extend the right toes out allow

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the left fingertips to reach out and we

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plug in here lowering that right hip and

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plugging in the left shoulder deep

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breath in on an exhale nose to knee

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round everything in inhale expand and

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exhale soften and squeeze it in so

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inhale expand soften through the skin of

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the face careful not to clench in any

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unnecessary places while you squeeze the

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navel up and in yes inhale one more time

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and exhale nose to knee great release

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bring the two big toes together send the

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knees nice and wide inhale reach the

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right fingertips out bring them in and

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underneath the bridge of the left arm as

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we come on to the right ear draw the

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navel up and we might bring the left

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hand to the sacrum here as we breathe

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and close the eyes here stay connected

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through your fingertips and toes

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then we'll slowly unravel and come back

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to our tabletop walking the knees

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underneath the hip points this time I'm

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going to send the left toes out strong

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and right fingertips reach forward to

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join take a second to plug that shoulder

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and level that hip engage all your

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muscles deep breath in and then exhale

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nose to knee rounding inward

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inhale expand spread the fingertips and

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toes grow tall and exhale nose to knee

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inhale expand engage and exhale checking

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in with your core squeeze it up and

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let's do one more inhale expand radiates

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energy through the fingertips and toes

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and exhale to Center great we'll gently

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release bring the two big toes together

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send the left fingertips forward and

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then we'll bring it in and underneath

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the bridge or the right arm this time

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coming into our twist and maybe bringing

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the right palm to the sacrum here and we

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breathe close your eyes find what feels

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good use your breath

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nice then we'll gently unravel back to

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centre

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walk the knees underneath the hip points

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walk the palms out curl the toes under

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and send it up down dog breathe deep

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awesome slowly bending the knees

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lowering back down to our tabletop

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position and this time I'm going to keep

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the right knee bends as I lift the right

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toes up so again careful not to crash

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into your wrists fists are also options

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here also a good option here and I'm

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going to lift the right knee up so right

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toes are going up towards the sky

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I press away from the earth so I'm not

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collapsing in my shoulders here

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breathing deep here breathing deep now

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inhale extend the left fingertips

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forward exhale I'm going to swim around

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to maybe catch my big toe here maybe or

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the arch of my foot or excuse me the

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arch of my foot or the outer edge so to

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reaches on here I'm going to go for the

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arch here so I can open up through my

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left shoulder and find a gentle kickback

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through the right foot now if you're on

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a block here this is great too because

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you can lift the earth up to you or even

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fingertips as an option so find what

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feels good here and stay really mindful

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of your foundation so pressing up and

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out of that back foot finding that

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openness in the heart and if this is not

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available for you today then just work

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on both palms on the earth and keeping

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this leg up if you find this open heart

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in this slight backbend here so we have

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this option or we have this option or

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here or here take one more breath

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wherever you are remember your lower

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belly press into the top of that back

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foot and then gently unravel and release

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we'll curl the toes under drop to the

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elbows and send the sit bones back for a

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rest

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walk the fingertips out create a little

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space in the side body breathe into the

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soles of your feet as you melt your

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heart down and then slowly will rise

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back up we come back to all fours so

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you'll find that pressing up and out of

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the yoga mat or the earth here and then

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we will lift the left knee up so it's

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very easy to just kind of want to crash

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into this right hip so keep that

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awareness on the midline here as you

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lift the left knee up high then again

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you might just stay here finding that

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heart opener here's you drop the

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shoulders down and open the chest or you

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might reach your right fingertips

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forward swim them around to either grab

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that big toe or the arch of the foot or

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the outer edge now press away from the

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earth kick back with that left foot

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press into the top of the right foot and

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open your chest and heart we can come

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onto the fingertips here no prob find

273
00:13:59,029 --> 00:14:01,959
your breath welcome that heat that tapas

274
00:14:01,959 --> 00:14:04,370
moving energy prana throughout the body

275
00:14:04,370 --> 00:14:06,890
one more breath here find an extension

276
00:14:06,890 --> 00:14:10,790
through the crown and then exhale hug it

277
00:14:10,790 --> 00:14:13,100
all in back towards Center knees come

278
00:14:13,100 --> 00:14:15,560
together we curl the toes under and we

279
00:14:15,560 --> 00:14:20,690
send it back take your rest awesome my

280
00:14:20,690 --> 00:14:22,720
friends

281
00:14:44,270 --> 00:14:47,990
slowly will rise back up to all fours

282
00:14:47,990 --> 00:14:50,880
walk the knees out hip-width apart and

283
00:14:50,880 --> 00:14:53,220
then send the sit bones up and back down

284
00:14:53,220 --> 00:14:57,660
dog deep breath in here and long breath

285
00:14:57,660 --> 00:14:59,850
out if you have a toddler blankie you

286
00:14:59,850 --> 00:15:02,190
can move it to the side now we're going

287
00:15:02,190 --> 00:15:04,230
to go for a slow walk up towards the

288
00:15:04,230 --> 00:15:06,140
front edge of the mat so take your time

289
00:15:06,140 --> 00:15:09,300
and when you arrive you know what to do

290
00:15:09,300 --> 00:15:12,210
find your bliss in uttanasana forward

291
00:15:12,210 --> 00:15:13,020
fold

292
00:15:13,020 --> 00:15:15,530
stretch it out

293
00:15:27,060 --> 00:15:29,740
after a couple breaths release the arms

294
00:15:29,740 --> 00:15:31,570
and inhale lift up the flat back

295
00:15:31,570 --> 00:15:32,490
position

296
00:15:32,490 --> 00:15:35,259
take your time pull the elbows back

297
00:15:35,259 --> 00:15:38,889
breathe in and on your breath out fold

298
00:15:38,889 --> 00:15:42,220
it back down then we'll tuck the chin

299
00:15:42,220 --> 00:15:44,350
into the chest and roll it all the way

300
00:15:44,350 --> 00:15:47,040
up to Mountain Pose

301
00:15:57,470 --> 00:15:59,910
inhale reaching the arms up and overhead

302
00:15:59,910 --> 00:16:07,860
and exhale diving forward and then we'll

303
00:16:07,860 --> 00:16:11,340
slowly roll up into Tadasana drawing

304
00:16:11,340 --> 00:16:15,060
energy up from the earth stacking the

305
00:16:15,060 --> 00:16:19,490
spine and finding what feels good here

306
00:16:19,490 --> 00:16:25,230
stand up nice and tall and then we'll

307
00:16:25,230 --> 00:16:27,240
inhale reach the arms up and overhead

308
00:16:27,240 --> 00:16:29,940
full body stretch and exhale follow your

309
00:16:29,940 --> 00:16:34,050
breath down to forward fold inhale lift

310
00:16:34,050 --> 00:16:36,960
halfway careful not to clench in the

311
00:16:36,960 --> 00:16:41,040
toes and then exhale back down forward

312
00:16:41,040 --> 00:16:44,400
fold plant the palms step the toes back

313
00:16:44,400 --> 00:16:48,450
to your plank and we'll slowly lower the

314
00:16:48,450 --> 00:16:50,370
knees or not as we lower all the way to

315
00:16:50,370 --> 00:16:53,880
the belly inhale open your chest and

316
00:16:53,880 --> 00:16:56,730
shoulders lift your heart and Cobra and

317
00:16:56,730 --> 00:17:00,290
exhale to downward facing dog

318
00:17:00,290 --> 00:17:03,960
deep breath in through the nose let's go

319
00:17:03,960 --> 00:17:05,310
ahead and exhale today out through the

320
00:17:05,310 --> 00:17:09,209
mouth here drop the left heel inhale

321
00:17:09,209 --> 00:17:11,490
lift the right leg high squeeze that

322
00:17:11,490 --> 00:17:13,140
right knee all the way up in towards

323
00:17:13,140 --> 00:17:14,670
your heart and then step it into your

324
00:17:14,670 --> 00:17:17,670
lunge pivot on the back foot and inhale

325
00:17:17,670 --> 00:17:21,510
rise up warrior one deep breath in here

326
00:17:21,510 --> 00:17:23,910
on an exhale release the fingertips

327
00:17:23,910 --> 00:17:26,699
interlace them behind the tail draw the

328
00:17:26,699 --> 00:17:28,860
knuckles down and away as you open the

329
00:17:28,860 --> 00:17:30,510
chest and shoulders particularly lifting

330
00:17:30,510 --> 00:17:32,760
up through the armpit chest here so lift

331
00:17:32,760 --> 00:17:34,520
lift lift up through the armpit chest

332
00:17:34,520 --> 00:17:37,200
power through that back leg deep breath

333
00:17:37,200 --> 00:17:40,050
in then we release the fingertips and

334
00:17:40,050 --> 00:17:43,350
come back to warrior one here for a

335
00:17:43,350 --> 00:17:45,090
couple breaths pull the right hip crease

336
00:17:45,090 --> 00:17:48,439
back find your bliss

337
00:17:51,620 --> 00:17:54,380
then on an exhale release we come up off

338
00:17:54,380 --> 00:17:56,240
that back heel and return to our low

339
00:17:56,240 --> 00:17:56,809
lunge

340
00:17:56,809 --> 00:17:59,929
great plant the palms and slowly we

341
00:17:59,929 --> 00:18:01,220
lower down all the way to the belly

342
00:18:01,220 --> 00:18:07,789
lifting up Cobra exhale release curl the

343
00:18:07,789 --> 00:18:09,260
toes under send it to downward facing

344
00:18:09,260 --> 00:18:12,740
dog inhale in through the nose and

345
00:18:12,740 --> 00:18:16,970
exhale out through the mouth drop the

346
00:18:16,970 --> 00:18:18,650
right heel inhale lift the left leg high

347
00:18:18,650 --> 00:18:21,140
then the left knee squeeze it up in

348
00:18:21,140 --> 00:18:22,970
towards your heart and then step it up

349
00:18:22,970 --> 00:18:25,070
into your lunge we pivot on the back

350
00:18:25,070 --> 00:18:27,890
foot and we rise up zero-one strong

351
00:18:27,890 --> 00:18:30,890
warrior one here lift the heart lift the

352
00:18:30,890 --> 00:18:34,669
armpit chest open up now keep everything

353
00:18:34,669 --> 00:18:36,470
lifted as you rain the fingertips down

354
00:18:36,470 --> 00:18:38,480
we interlace maybe opposite thumb comes

355
00:18:38,480 --> 00:18:41,450
on top and we open the chest

356
00:18:41,450 --> 00:18:45,909
knuckles draw down strong legs here

357
00:18:49,720 --> 00:18:52,760
release the fingertips return fingertips

358
00:18:52,760 --> 00:18:56,029
up towards the sky warrior one couple

359
00:18:56,029 --> 00:18:58,070
breaths here coming to your full

360
00:18:58,070 --> 00:19:00,260
potential or create a little bit of

361
00:19:00,260 --> 00:19:04,990
movement right working out the kinks and

362
00:19:04,990 --> 00:19:08,390
we'll slowly release pivot on the back

363
00:19:08,390 --> 00:19:10,549
heel so bring that back heel up and we

364
00:19:10,549 --> 00:19:13,100
plant the palms and we come to a plank

365
00:19:13,100 --> 00:19:15,380
this time walk the toes as wide as the

366
00:19:15,380 --> 00:19:19,399
mat and fan your index finger middle for

367
00:19:19,399 --> 00:19:20,720
your ring finger and pé fingers off the

368
00:19:20,720 --> 00:19:22,130
mat so the thumbs are going to be the

369
00:19:22,130 --> 00:19:25,010
only fingers on the mat we're really

370
00:19:25,010 --> 00:19:26,929
pressing into the base of the palm here

371
00:19:26,929 --> 00:19:29,779
for some wide arm push-ups what crazy

372
00:19:29,779 --> 00:19:32,299
let's do it bending the elbows left to

373
00:19:32,299 --> 00:19:34,610
right we lower all the way down and we

374
00:19:34,610 --> 00:19:35,750
press all the way back up

375
00:19:35,750 --> 00:19:37,909
I lied you might want to bring your

376
00:19:37,909 --> 00:19:39,799
index finger on your mat to so it's a

377
00:19:39,799 --> 00:19:41,240
little different for everyone so you

378
00:19:41,240 --> 00:19:43,279
just decide index finger and thumb or

379
00:19:43,279 --> 00:19:44,870
thumb but I want you to press into the

380
00:19:44,870 --> 00:19:46,490
base of the Palmas the main point

381
00:19:46,490 --> 00:19:50,179
as we lower down you might do five of

382
00:19:50,179 --> 00:19:52,909
these here you might sneak in ten you

383
00:19:52,909 --> 00:19:54,919
might do one but we're doing some wide

384
00:19:54,919 --> 00:20:00,770
armed push up break here we go lowering

385
00:20:00,770 --> 00:20:01,580
all the way down

386
00:20:01,580 --> 00:20:03,800
staying mindful of the neck

387
00:20:03,800 --> 00:20:05,570
we're not going to count here we're just

388
00:20:05,570 --> 00:20:07,640
going to see how many we can do have a

389
00:20:07,640 --> 00:20:11,180
little fun smile wake up the backs of

390
00:20:11,180 --> 00:20:13,580
the legs as you press up lower belly

391
00:20:13,580 --> 00:20:17,930
engaged wherever you are do one more you

392
00:20:17,930 --> 00:20:22,070
got this and then we'll send it up and

393
00:20:22,070 --> 00:20:23,840
back to downward-facing dog by walking

394
00:20:23,840 --> 00:20:25,130
the palms back in line with the

395
00:20:25,130 --> 00:20:28,940
shoulders and downward dog never felt so

396
00:20:28,940 --> 00:20:36,230
good and the knees generously belly

397
00:20:36,230 --> 00:20:37,820
comes to the tops of the thighs we

398
00:20:37,820 --> 00:20:39,620
inhale look forward and exhale hop

399
00:20:39,620 --> 00:20:41,510
towards the front of the mat take your

400
00:20:41,510 --> 00:20:45,620
forward fold here and then inhale lift

401
00:20:45,620 --> 00:20:49,910
to flat back exhale soften and release

402
00:20:49,910 --> 00:20:51,370
back down

403
00:20:51,370 --> 00:20:54,580
inhale reaching all the way up overhead

404
00:20:54,580 --> 00:20:58,630
and exhale hands to the heart

405
00:20:58,630 --> 00:21:01,390
close your eyes observe your breath

406
00:21:01,390 --> 00:21:06,230
notice how you feel and we go a little

407
00:21:06,230 --> 00:21:10,070
deeper connect and the knees inhale we

408
00:21:10,070 --> 00:21:17,450
reach it up exhale forward fold inhale

409
00:21:17,450 --> 00:21:18,410
halfway lift

410
00:21:18,410 --> 00:21:21,170
long beautiful neck and exhale release

411
00:21:21,170 --> 00:21:22,270
it down

412
00:21:22,270 --> 00:21:24,740
plant the palms step or hop it back to

413
00:21:24,740 --> 00:21:27,890
plank slowly lower all the way down this

414
00:21:27,890 --> 00:21:32,030
time Cobra or upward facing dog on an

415
00:21:32,030 --> 00:21:34,250
exhale we'll take it to down dog take a

416
00:21:34,250 --> 00:21:37,010
deep breath in through the nose and long

417
00:21:37,010 --> 00:21:42,020
exhale out through the mouth great this

418
00:21:42,020 --> 00:21:43,910
time walk your toes in just a bit

419
00:21:43,910 --> 00:21:45,350
we're going to press on the left palm

420
00:21:45,350 --> 00:21:47,420
anchor navel to spine I'm going to reach

421
00:21:47,420 --> 00:21:49,160
my right fingertips to grab either the

422
00:21:49,160 --> 00:21:52,850
outer edge of my left thigh or the outer

423
00:21:52,850 --> 00:21:55,820
edge of my left shin or the ankle so I'm

424
00:21:55,820 --> 00:21:57,500
here here here in a nice downward dog

425
00:21:57,500 --> 00:21:59,570
twist look underneath your left armpit

426
00:21:59,570 --> 00:22:02,360
chest high and breathe deep anchor down

427
00:22:02,360 --> 00:22:03,560
through the heels if the heels are up

428
00:22:03,560 --> 00:22:05,900
here that's okay and that right elbow in

429
00:22:05,900 --> 00:22:07,220
towards the center line and breathe

430
00:22:07,220 --> 00:22:10,780
press away from your left palm

431
00:22:12,730 --> 00:22:15,590
inhale release back to Center and take

432
00:22:15,590 --> 00:22:20,120
it to the other side Bandung left knee

433
00:22:20,120 --> 00:22:21,980
in towards the centerline pressing away

434
00:22:21,980 --> 00:22:23,750
from the earth look underneath your

435
00:22:23,750 --> 00:22:29,090
right armpit chest breathe deep nice two

436
00:22:29,090 --> 00:22:36,409
stalks of Iong breath here and then I

437
00:22:36,409 --> 00:22:37,789
release back to Center

438
00:22:37,789 --> 00:22:40,309
great bend the knees generously slowly

439
00:22:40,309 --> 00:22:41,570
look up towards the front edge of your

440
00:22:41,570 --> 00:22:43,789
mat and on an exhale bring your navel

441
00:22:43,789 --> 00:22:45,860
with you floating up towards the front

442
00:22:45,860 --> 00:22:47,330
of the mat let's give it a try hopping

443
00:22:47,330 --> 00:22:51,559
up towards the front edge inhale halfway

444
00:22:51,559 --> 00:22:55,850
lift and exhale soften and release back

445
00:22:55,850 --> 00:22:58,850
down inhale bend the knees reach it all

446
00:22:58,850 --> 00:23:01,690
the way up towards the heavens and

447
00:23:01,690 --> 00:23:08,809
exhale release to Mountain great so

448
00:23:08,809 --> 00:23:09,740
we're going to bring the feet together

449
00:23:09,740 --> 00:23:14,000
here now and really draw energy up from

450
00:23:14,000 --> 00:23:15,649
the earth palms come together at the

451
00:23:15,649 --> 00:23:16,010
heart

452
00:23:16,010 --> 00:23:20,000
and we lengthen the tailbone down so we

453
00:23:20,000 --> 00:23:21,679
find the stacking of head over heart

454
00:23:21,679 --> 00:23:25,940
heart over pelvis inhale lift your heart

455
00:23:25,940 --> 00:23:27,860
and begin to peel up through the right

456
00:23:27,860 --> 00:23:30,169
foot then I'm going to interlace the

457
00:23:30,169 --> 00:23:31,820
fingertips and similar to how we went

458
00:23:31,820 --> 00:23:33,169
into tree pose together I'm going to

459
00:23:33,169 --> 00:23:35,389
catch my right knee here and just make

460
00:23:35,389 --> 00:23:38,269
sure that I'm not collapsed here hmm but

461
00:23:38,269 --> 00:23:40,159
really pressing into that standing leg

462
00:23:40,159 --> 00:23:42,980
and finding this lift up so it's an

463
00:23:42,980 --> 00:23:45,880
energetic thing and it is challenging

464
00:23:45,880 --> 00:23:48,200
then I can just stay here working on my

465
00:23:48,200 --> 00:23:49,669
balance particularly if I'm brand new to

466
00:23:49,669 --> 00:23:51,649
the practice and this is a great place

467
00:23:51,649 --> 00:23:53,690
to work on balance you can also bring

468
00:23:53,690 --> 00:23:56,240
fingertips to a wall and we can work

469
00:23:56,240 --> 00:23:59,320
here maybe you and hand on the waistline

470
00:23:59,320 --> 00:24:01,610
to go a step further I'm going to bring

471
00:24:01,610 --> 00:24:03,710
my left thumb to my sternum just to

472
00:24:03,710 --> 00:24:06,019
remind me to keep lifting up here then

473
00:24:06,019 --> 00:24:07,399
I'm going to slide my right fingertips

474
00:24:07,399 --> 00:24:10,370
down to my right ankle keep the right

475
00:24:10,370 --> 00:24:12,710
knee hugging into the center line so

476
00:24:12,710 --> 00:24:13,940
it's going to want to come out here but

477
00:24:13,940 --> 00:24:14,860
I'm going to keep it

478
00:24:14,860 --> 00:24:18,679
carving through the center as I begin to

479
00:24:18,679 --> 00:24:22,610
kick back through my right foot now keep

480
00:24:22,610 --> 00:24:24,590
lifting the sternum up to the thumbs

481
00:24:24,590 --> 00:24:25,430
here

482
00:24:25,430 --> 00:24:26,780
we'll open up through your right armpit

483
00:24:26,780 --> 00:24:29,690
chest I can stay here now working on

484
00:24:29,690 --> 00:24:31,309
balance making sure I have an awareness

485
00:24:31,309 --> 00:24:36,860
through all parts and you know just

486
00:24:36,860 --> 00:24:39,110
really being in the moment trying not to

487
00:24:39,110 --> 00:24:42,500
rush it or to take it a step further

488
00:24:42,500 --> 00:24:44,960
I can swim my fingertips to either grab

489
00:24:44,960 --> 00:24:46,640
the inner arch or the inner ankle here

490
00:24:46,640 --> 00:24:51,140
and I begin to grow the pose so lifting

491
00:24:51,140 --> 00:24:53,090
up through the right knee and maybe

492
00:24:53,090 --> 00:24:55,480
sending the left fingertips forward

493
00:24:55,480 --> 00:24:59,059
finding this counterbalance of my left

494
00:24:59,059 --> 00:25:01,340
palm in my right foot kicking back as I

495
00:25:01,340 --> 00:25:03,590
stand up nice and tall lift and lengthen

496
00:25:03,590 --> 00:25:04,940
through the crown of that you can find a

497
00:25:04,940 --> 00:25:07,220
little mudra here for fun we breathe

498
00:25:07,220 --> 00:25:11,179
deep and we lift the right toes up as we

499
00:25:11,179 --> 00:25:14,330
kick that foot out breathe breathe

500
00:25:14,330 --> 00:25:19,820
breathe inhale in and exhale bring it

501
00:25:19,820 --> 00:25:22,220
back all the way through and release the

502
00:25:22,220 --> 00:25:23,840
fingertips and squeeze that right knee

503
00:25:23,840 --> 00:25:25,730
up towards your heart stand up nice and

504
00:25:25,730 --> 00:25:29,440
tall here and on an exhale let it go

505
00:25:29,440 --> 00:25:31,940
Mountain Pose close your eyes just

506
00:25:31,940 --> 00:25:36,070
observe your body in your breath

507
00:25:41,639 --> 00:25:43,809
pressing into all four corners of the

508
00:25:43,809 --> 00:25:47,440
feet find that upward current of energy

509
00:25:47,440 --> 00:25:49,659
in the front body this nice grounding

510
00:25:49,659 --> 00:25:54,549
through the back body then we'll drop

511
00:25:54,549 --> 00:25:57,159
the chin to the chest open the eyes and

512
00:25:57,159 --> 00:25:59,139
bring the feet together once again all

513
00:25:59,139 --> 00:26:00,429
right same thing on the other side let's

514
00:26:00,429 --> 00:26:02,080
see what happens drawing the palms

515
00:26:02,080 --> 00:26:03,700
together at the heart lift your sternum

516
00:26:03,700 --> 00:26:06,850
up to your thumb and shift your weight

517
00:26:06,850 --> 00:26:08,710
to your right foot peel the left foot up

518
00:26:08,710 --> 00:26:10,179
try not to dump all your weight into

519
00:26:10,179 --> 00:26:13,149
that hip which looks like this but

520
00:26:13,149 --> 00:26:15,759
really keep that lift so if you can

521
00:26:15,759 --> 00:26:17,320
imagine that ball and socket joint it's

522
00:26:17,320 --> 00:26:18,730
not kicking out to the right but it's

523
00:26:18,730 --> 00:26:20,950
staying pretty stacked as I collect

524
00:26:20,950 --> 00:26:23,259
energy and strength up through the

525
00:26:23,259 --> 00:26:25,720
midline then interlace the fingertips

526
00:26:25,720 --> 00:26:27,820
we'll catch that left knee not for dear

527
00:26:27,820 --> 00:26:29,739
life because I've already cultivated

528
00:26:29,739 --> 00:26:31,359
this energetic lift I can really just

529
00:26:31,359 --> 00:26:33,730
place the hands there and find my shape

530
00:26:33,730 --> 00:26:35,980
and I might just stay here again either

531
00:26:35,980 --> 00:26:38,950
at a wall if I'm new to the balance

532
00:26:38,950 --> 00:26:40,480
practice which does take time to

533
00:26:40,480 --> 00:26:44,769
cultivate right from practice or maybe

534
00:26:44,769 --> 00:26:48,249
I'm here breathing breathing or maybe I

535
00:26:48,249 --> 00:26:49,899
draw the right thumb to the sternum

536
00:26:49,899 --> 00:26:51,340
again this is going to help me remind to

537
00:26:51,340 --> 00:26:52,989
keep this this is going to help me to

538
00:26:52,989 --> 00:26:55,090
remember to keep this lifted and remind

539
00:26:55,090 --> 00:26:58,029
me to stay nice and tall as I build the

540
00:26:58,029 --> 00:26:59,980
posture sliding the left fingertips down

541
00:26:59,980 --> 00:27:02,859
to catch that left ankle squeeze

542
00:27:02,859 --> 00:27:04,769
everything into the midline and then

543
00:27:04,769 --> 00:27:08,519
carve a line with your left knee back

544
00:27:08,519 --> 00:27:11,019
open up through the chest and heart stay

545
00:27:11,019 --> 00:27:13,179
here this is going to want to collapse

546
00:27:13,179 --> 00:27:15,940
as balance begins to get weary so keep

547
00:27:15,940 --> 00:27:17,529
that thumb there as a nice little

548
00:27:17,529 --> 00:27:21,220
reminder to lift and lift and lift now

549
00:27:21,220 --> 00:27:23,529
we can stay here we can flip the hand to

550
00:27:23,529 --> 00:27:26,350
the inner arch and we can stay here

551
00:27:26,350 --> 00:27:27,909
opening up through the left armpit chest

552
00:27:27,909 --> 00:27:30,100
extending through the crown or we can

553
00:27:30,100 --> 00:27:31,359
begin to send the heart forward

554
00:27:31,359 --> 00:27:34,239
maybe fingertips come out and I begin to

555
00:27:34,239 --> 00:27:36,730
play making sure that standing leg is

556
00:27:36,730 --> 00:27:39,940
not locked but kind of growing this

557
00:27:39,940 --> 00:27:42,899
posture here

558
00:27:49,049 --> 00:27:53,590
find your breath kick the left leg up

559
00:27:53,590 --> 00:27:57,190
and out hug everything to the midline

560
00:27:57,190 --> 00:27:58,840
take one more breath wherever you are

561
00:27:58,840 --> 00:28:02,110
and then exhale see if you can release

562
00:28:02,110 --> 00:28:03,970
with control with grace hug everything

563
00:28:03,970 --> 00:28:05,710
in if you if you fall don't worry we'll

564
00:28:05,710 --> 00:28:07,450
catch you that's all good but in time

565
00:28:07,450 --> 00:28:08,860
we're going to be able to release with

566
00:28:08,860 --> 00:28:10,210
control with grace interlace the

567
00:28:10,210 --> 00:28:12,340
fingertips squeeze that left knee all

568
00:28:12,340 --> 00:28:15,899
the way up and then exhale to Mountain

569
00:28:15,899 --> 00:28:19,120
awesome close your eyes observe your

570
00:28:19,120 --> 00:28:23,760
breath nice work my friend

571
00:28:34,240 --> 00:28:36,890
then on your next breath in inhale reach

572
00:28:36,890 --> 00:28:40,160
the arms up and overhead and exhale dive

573
00:28:40,160 --> 00:28:42,490
forward

574
00:28:42,580 --> 00:28:45,560
heel-toe heel-toe the feet as wide as

575
00:28:45,560 --> 00:28:47,330
your mat and let your toes spill off

576
00:28:47,330 --> 00:28:49,580
this time as you lower the sit bones

577
00:28:49,580 --> 00:28:55,370
down into our yogic squat notice where

578
00:28:55,370 --> 00:28:56,840
you're at today draw the palms together

579
00:28:56,840 --> 00:28:57,800
at the heart

580
00:28:57,800 --> 00:29:00,770
press the arms into the legs and squeeze

581
00:29:00,770 --> 00:29:03,680
the legs into the arms as you find this

582
00:29:03,680 --> 00:29:05,750
mul asana variation lifting the heart

583
00:29:05,750 --> 00:29:10,040
again sternum lifting to the thumbs we

584
00:29:10,040 --> 00:29:12,020
find a couple of quiet breaths here you

585
00:29:12,020 --> 00:29:18,850
can close your eyes and reconnect

586
00:29:32,080 --> 00:29:34,390
gently releasing the fingertips to the

587
00:29:34,390 --> 00:29:36,790
earth bring them behind you come to

588
00:29:36,790 --> 00:29:39,090
seated

589
00:29:40,110 --> 00:29:42,970
we'll send both legs out long and inhale

590
00:29:42,970 --> 00:29:44,500
reach the arms up and overhead

591
00:29:44,500 --> 00:29:47,500
exhale forward fold two breaths here

592
00:29:47,500 --> 00:29:50,080
paschimottanasana releasing the weight

593
00:29:50,080 --> 00:29:52,780
of the head over knees can be bent as

594
00:29:52,780 --> 00:29:59,440
generously as you like here awesome then

595
00:29:59,440 --> 00:30:01,480
slowly roll it up catch your left knee

596
00:30:01,480 --> 00:30:02,620
bring it up with you

597
00:30:02,620 --> 00:30:04,780
outer edge of the right arm is going to

598
00:30:04,780 --> 00:30:06,160
come to the outer edge of the left knee

599
00:30:06,160 --> 00:30:07,900
as I reach up and overhead find that

600
00:30:07,900 --> 00:30:10,210
extension and then come into a twist

601
00:30:10,210 --> 00:30:12,580
left fingertips come behind just to

602
00:30:12,580 --> 00:30:15,100
support not to prop but really to just

603
00:30:15,100 --> 00:30:17,380
connect so I'm lifting up tall through

604
00:30:17,380 --> 00:30:20,980
the spine not cranking into a twist but

605
00:30:20,980 --> 00:30:24,870
letting it evolve with the breath

606
00:30:40,020 --> 00:30:42,360
then release it back to center draw the

607
00:30:42,360 --> 00:30:44,340
right foot in soles of the feet come

608
00:30:44,340 --> 00:30:46,800
together for baddha konasana we inhale

609
00:30:46,800 --> 00:30:48,480
in tops of the thigh bones drawl down

610
00:30:48,480 --> 00:30:52,080
heart lifts up and exhale maybe melting

611
00:30:52,080 --> 00:30:56,030
the heart forward elbows pressing back

612
00:31:04,100 --> 00:31:06,570
inhale lifting head over heart heart

613
00:31:06,570 --> 00:31:10,440
over pelvis send both legs out inhale

614
00:31:10,440 --> 00:31:14,190
reach it up exhale forward full knees

615
00:31:14,190 --> 00:31:17,809
bent as generously as you like here

616
00:31:17,809 --> 00:31:21,770
breathing into the back of the neck and

617
00:31:21,770 --> 00:31:24,390
then we'll peel the right leg up this

618
00:31:24,390 --> 00:31:25,980
time right knee comes up as we prepare

619
00:31:25,980 --> 00:31:28,410
for our twists either hugging that right

620
00:31:28,410 --> 00:31:30,690
knee or finding this bind here nice and

621
00:31:30,690 --> 00:31:33,559
easy breezy

622
00:31:40,210 --> 00:31:45,370
keep the heart lifted here almost done

623
00:31:50,170 --> 00:31:53,030
then gently will release back to Center

624
00:31:53,030 --> 00:31:55,130
great draw that left knee up to meet the

625
00:31:55,130 --> 00:31:57,740
right we're going to come into a little

626
00:31:57,740 --> 00:31:59,570
boat variation here just checking in

627
00:31:59,570 --> 00:32:01,100
with this posture it's been a while

628
00:32:01,100 --> 00:32:02,870
looping the shoulders lifting the chins

629
00:32:02,870 --> 00:32:06,890
the chin lifting the chin lifting the

630
00:32:06,890 --> 00:32:10,490
shins up towards the sky so we might

631
00:32:10,490 --> 00:32:12,110
stay here again just really holding the

632
00:32:12,110 --> 00:32:13,610
way to the legs we might notice that we

633
00:32:13,610 --> 00:32:15,410
can start to release a little bit of

634
00:32:15,410 --> 00:32:21,740
that grasp on the legs and come here or

635
00:32:21,740 --> 00:32:22,940
you might reach the fingertips forward

636
00:32:22,940 --> 00:32:24,650
but in time you know we just really have

637
00:32:24,650 --> 00:32:26,150
to build the strength slowly but surely

638
00:32:26,150 --> 00:32:28,820
so if you rush it you might get too

639
00:32:28,820 --> 00:32:30,470
frustrated and want to quit so give

640
00:32:30,470 --> 00:32:32,420
yourself time to like be in whatever

641
00:32:32,420 --> 00:32:35,330
chill zone it is that you're in today it

642
00:32:35,330 --> 00:32:39,559
might be here supported wherever you are

643
00:32:39,559 --> 00:32:41,450
make sure you're maintaining that lift

644
00:32:41,450 --> 00:32:43,280
in the heart that we've built so

645
00:32:43,280 --> 00:32:45,770
wonderfully and if you're feeling

646
00:32:45,770 --> 00:32:47,510
adventurous you might inhale in and on

647
00:32:47,510 --> 00:32:48,950
an exhale lift your heart up as you

648
00:32:48,950 --> 00:32:51,260
extend your arms left to right and your

649
00:32:51,260 --> 00:32:53,570
toes up and out inhale in exhale check

650
00:32:53,570 --> 00:32:55,550
it out think about lifting your heart

651
00:32:55,550 --> 00:32:59,150
here inhale back to Center exhale keep

652
00:32:59,150 --> 00:33:00,679
the heart lifting up only think about

653
00:33:00,679 --> 00:33:01,910
the heart lifting up to support that

654
00:33:01,910 --> 00:33:03,440
lower back as you extend through the

655
00:33:03,440 --> 00:33:05,870
limbs and then one more time back to

656
00:33:05,870 --> 00:33:10,280
centre and exhale maybe you reach the

657
00:33:10,280 --> 00:33:12,860
arms up and overhead boat pose and then

658
00:33:12,860 --> 00:33:14,960
we release everything come to lie flat

659
00:33:14,960 --> 00:33:17,000
on your back hug your knees into your

660
00:33:17,000 --> 00:33:24,740
chest yeh creaky old floor awesome then

661
00:33:24,740 --> 00:33:26,630
we'll bring the soles of the feet to the

662
00:33:26,630 --> 00:33:28,460
mat and just interlace the fingertips

663
00:33:28,460 --> 00:33:30,320
bring them behind the head for a little

664
00:33:30,320 --> 00:33:32,360
windshield wiper so I'm going to melt

665
00:33:32,360 --> 00:33:35,510
the knees to the left breathing into the

666
00:33:35,510 --> 00:33:37,429
front of the right hip crease breathing

667
00:33:37,429 --> 00:33:41,090
into the belly and then through Center

668
00:33:41,090 --> 00:33:42,770
and to the left you also get a nice

669
00:33:42,770 --> 00:33:47,050
little booty massage here oh yeah

670
00:33:52,630 --> 00:33:55,130
then we'll come back up to Center

671
00:33:55,130 --> 00:33:57,860
we'll release the hands left to right

672
00:33:57,860 --> 00:34:00,130
and slide the feet down

673
00:34:00,130 --> 00:34:02,600
prepare for shavasana here if you're

674
00:34:02,600 --> 00:34:03,650
craving a little bit more in your

675
00:34:03,650 --> 00:34:06,200
practice today then you might practice a

676
00:34:06,200 --> 00:34:08,679
little inversion before you settle into

677
00:34:08,679 --> 00:34:11,810
corpse pose or of course anything else

678
00:34:11,810 --> 00:34:14,119
that your body is wanting fulfill that

679
00:34:14,119 --> 00:34:18,918
and then we'll come into a nice asana to

680
00:34:18,918 --> 00:34:23,319
let go to surrender and be still

681
00:34:26,270 --> 00:34:29,570
awesome work today my friend the light

682
00:34:29,570 --> 00:34:33,230
in me honors the light in you mouse to

683
00:34:33,230 --> 00:34:37,119
the light in you thank you

684
00:34:40,130 --> 00:34:42,190
you