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what's up everyone welcome to the 30-day

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yoga with adriene challenge I'm Adriene

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and today is day two let's get started

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[Music]

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alright today we're going to begin in

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extended Child's Pose bringing the knees

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why does your yoga mat bringing your two

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big toes together I'm using a little

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blankie to pad my legs so that's always

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nice comfy option all right here we go

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walking the fingertips all the way out

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nice and slow using into our practice

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today we take a deep breath in and on an

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exhale release let's keep some active

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reach through the arms we're starting to

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open up through the side body we melt

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the heart down let the belly be soft

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here so your pose might look like this

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and that's okay in time we'll be getting

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the space to send the sit bones all the

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way back so it'll be in the moment and

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we'll begin by turning into the breath

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here so you don't need to look at the

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video here you can relax your forehead

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on the earth or on a pillow or a block

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we're just going to take a second here

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to notice the breath and you can bring

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the palms to a little bit wider like a

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Flying V if the shoulders are feeling

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tight and we take a deep breath of

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gratitude in gratitude for ourselves for

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showing up on the mat today taking this

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time to practice

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take a second here

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to connect to your intention or set a

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new one might just be one word or

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current mantra great goal then we use

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some breath to send some energy to that

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it's kind of confirming it the power of

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word the power of thought so deepen your

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breath here you might even begin to

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connect to an hie breath

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then with the iced closed or the gays

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nice and soft I'll begin to lift my head

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up drawing a line with the nose forward

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moving into a little drunk cat cow I'm

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gonna spread my palms and inhale moving

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in a circle UHN he'll come for my walk

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the knees in just a hair and then exhale

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come around and back through that

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extended Child's Pose again we inhale

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smooth the heart forward and get a

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little freaky hair start to work out the

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kinks and exhale around and back and now

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in your own time you can take your gaze

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off the video might even close your eyes

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now we begin to notice any tight spots

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stretching it out reversing your circle

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inhaling as you come forward and

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exhaling as you come around and back

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begin to check in with the hips the

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shoulders even the neck sometimes my

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friends and yoga will come all the way

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to the front so you get to explore see

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if you can synchronize the breath with

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the movement and the movement with the

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breath linger in the places but it feels

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good to linger in and also you might

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find that the place that feels good to

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linger in for you in this little warm-up

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is here in extended Child's Pose so a

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couple more rounds couple more breaths

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awesome and then we'll come up to a

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tabletop position here walking the

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wrists underneath the shoulders the

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knees underneath the hip points press

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into the tops of the feet and here we go

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inhale extend the right toes out so

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we're extending through the right leg

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now turn your right toes over towards

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the left side of your mat so you can

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level those hips so I go from here I'm

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exaggerating to here and I draw my lower

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belly in navel draws up beautiful now

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imagine pressing your right foot into an

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imaginary wall and don't forget about

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your foundation so we're pressing into

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all ten knuckles and really using the

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top of that left foot now inhale slide

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the left fingertips forward plug the

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left shoulder in and breathe navel to

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spine ribcage draws in and we create a

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full body experience breathe into the

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back body inhale in here and exhale

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release on the breath out also let's

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take it to the other side so checking in

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sending the left toes out and dialing

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that left hip down by turning the left

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toes towards the right side of your mat

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find your foundation notice if you're

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collapsing into your bones here see if

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you can bring a little integrity waking

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up the body and often that means you're

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working harder but the more we practice

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the easier it'll get the more ease we'll

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find in the softer and sweeter

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it feels navel draws up and we can stay

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here or we can extend the right

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fingertips out plug that right shoulder

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in we're reaching as if we're trying to

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shake someone's hand here and then we're

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pulling back through that right shoulder

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navel draws up we hug everything into

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the midline take one more deep full

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breath here and then exhale release

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awesome cat cow dropping the belly

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inhale heart forward find a long neck

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here and then exhale rounding the spine

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you know what to do find your breath

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just a couple rounds here warming up the

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spine back and forth

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and then we'll come back to tabletop

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position same thing as before this time

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we're going to pick up the pace move

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with a little flow or little vinyasa so

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I'm going to extend the right toes out

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and as I do that I'm gonna send the left

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fingertips forward again I grab that

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imaginary handshake there and I check in

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with my joints pulling the shoulder in

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dropping the right hip down inhale in

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you might gaze forward or keep the gaze

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straight down so we have lots of options

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here depending on how your necks feeling

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on an exhale real everything in nose to

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knee

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press up out of your foundation and

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squeeze squeeze squeeze everything up

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inhale extend move nice and slow exhale

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nose to knee press away from the earth

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inhale extend find your breath and

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exhale nose to knee one more inhale

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extend spread your fingertips and toes

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wide and exhale hug it in towards your

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heart hold here for one breath cycle in

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and out working strong I know navel up

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and then exhale release

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awesome switching to the other side

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we're gonna jump right in inhale left

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toes out right fingertips forward find

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your alignment check in with that action

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and then when you're ready we begin to

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flow inhaling extend and exhaling really

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in it inhale extend find your foundation

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if you feel a little wobbly press into

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your foundation

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exhale hug everything in inhale spread

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your fingertips spread your toes and

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exhale to the heart and one more inhale

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smile lighten up a little bit and exhale

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to the heart hold here squeeze press

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into your foundation hug it in hug it in

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hug it in and then exhale we release

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awesome good job curl the toes under

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walk the fingertips all the way up helps

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if you have a little padding for the

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knee here if you don't you can grab

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something now a towel works great or you

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can even double up on the mat so a

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little Yoga for the feet

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moment here so when I first came here in

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yoga I couldn't believe how much it hurt

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my feet were not alive and not awake and

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I was just cramming him into shoes and a

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lot of my standing postures would bring

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foot cramps and genuine foot pain so now

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I like to integrate a little Yoga for

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the feet here you just gently rock a

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little side to side seeing if you can

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press into your pinky toe if this is too

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much you can always use blocks to

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stabilize you or even a little

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fingertips I have this nice bench here

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so one more breath you got it and then

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we'll release back to all fours

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come on to the tops of the feet here on

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an inhale we press away on an exhale we

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find that hovering cat so this is a full

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body strengthener but I also think this

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is great just spinal check-in connecting

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from the crown of the head to the tip of

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the tailbone welcome a little heat if

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you are wanting a little more heat in

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your practice you can work on this

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sawing motion back and forth if you're

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new to yoga or the challenge might just

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stay here holding on for dear life but

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infusing your breath into each moment

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let's do one more breath in and out you

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got this and then we release awesome

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everyone so we'll stay on the tops of

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the feet this time as we walk the

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fingertips all the way up and come to

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the knees so just notice if the toes

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have started to come in or go out let's

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see if we can keep an awareness on the

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feet nice mmm parallel lines here and

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you might start to go into toxic thought

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world if your feet are all moving and

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but that's why we're here to practice

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and just kind of take stock and then see

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how it evolves so no worries if the toes

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are curling in or going out let's just

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see what's up okay from here mmm a

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little love for the wrists we're gonna

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come into this kind of zombie thriller

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mode here and if you can do all that

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lower belly in a bit tuck your tailbone

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down so just a little integrity in the

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torso and to check that you can lean

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back a little bit you'll notice if

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you're like all in a bunch of pieces or

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if you can kind of come into one sweet

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peace that's what she said or he's

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it doesn't even make any sense okay

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bring your right thumb to your left palm

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so it's coming to the center of the palm

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here and I'm going to wrap my fingertips

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around to press my thumb into the hand

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and just find this beautiful stretch

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throughout the arm okay nice and easy

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here shoulders are gonna want to come up

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here because that's what we're used to

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so relax them down one more breath whoo

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and then we switch left thumb now to the

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right palm and I just give it a little

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bit of a push yeah this is great for

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carpal tunnel this is awesome again if

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you're at the computer a lot use your

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hands this is great shoulders are

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relaxing down take one more breath and

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then I release awesome hands are gonna

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come behind now fingertips up towards

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the sky I bring them to the lower back

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the sacrum area here and if we're really

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tight in the shoulders we might just

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come about this far in time we'll be

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able to press the palms to the sacrum

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and then this is where I really press

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into my feet here remember my feet and

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open the chest in the heart so to each

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his own here maybe I'm beginning to grow

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my backbend practice already hugging the

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shoulder blades in elbows hugging in I

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press down through my palms and I keep

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the heart lift it's not not collapsing

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here yet but pressing up and away from

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my foundation so we might be at

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different levels here we might keep it

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nice and stacked let's take one more

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breath wherever you are

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fill it with air and exhale gently

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release awesome you might just take a

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loop of the shoulders here or rotation

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of the wrists and then we're gonna dive

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forward and send the sit bones up to

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downward facing dog so curl the toes

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under and keep it nice and slow as you

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come up into our first downward dog or

270
00:12:22,810 --> 00:12:25,240
the practice today pedaling it out

271
00:12:25,240 --> 00:12:28,000
melting the heart back finding your

272
00:12:28,000 --> 00:12:31,180
breath I'm gonna move my blankie to the

273
00:12:31,180 --> 00:12:37,720
side now and the tops of the shoulders

274
00:12:37,720 --> 00:12:40,360
rotate out the tops of the thighs rotate

275
00:12:40,360 --> 00:12:43,810
in we find space with each micro

276
00:12:43,810 --> 00:12:46,690
movement paying attention to the detail

277
00:12:46,690 --> 00:12:48,580
here as we listen to our body

278
00:12:48,580 --> 00:13:00,430
and deepen the breath awesome then we're

279
00:13:00,430 --> 00:13:02,140
gonna bend the knees generously carve a

280
00:13:02,140 --> 00:13:04,420
line with the nose look forward repeat

281
00:13:04,420 --> 00:13:06,370
the walk up from yesterday or bend your

282
00:13:06,370 --> 00:13:07,750
knees generously you take a deep breath

283
00:13:07,750 --> 00:13:10,870
in and on an exhale hop the feet up

284
00:13:10,870 --> 00:13:13,450
towards the front of your mat together

285
00:13:13,450 --> 00:13:16,830
we'll land in our forward fold

286
00:13:16,830 --> 00:13:19,870
work out the kinks here okay taking a

287
00:13:19,870 --> 00:13:22,810
couple of freestyle moments to find what

288
00:13:22,810 --> 00:13:25,229
feels good

289
00:13:25,290 --> 00:13:27,880
so I a little side to side I keep it

290
00:13:27,880 --> 00:13:36,850
soft and easy breathing then on your

291
00:13:36,850 --> 00:13:38,560
next breath in let's lift up to that

292
00:13:38,560 --> 00:13:42,850
flat back position full breath in and on

293
00:13:42,850 --> 00:13:48,220
an exhale slide go tuck the chin into

294
00:13:48,220 --> 00:13:50,950
the chest and we roll up to Tadasana

295
00:13:50,950 --> 00:13:56,260
Mountain Pose draw energy up from the

296
00:13:56,260 --> 00:13:57,850
arches of the feet you might lift your

297
00:13:57,850 --> 00:14:01,860
kneecaps slightly here and we come into

298
00:14:01,860 --> 00:14:03,390
present

299
00:14:03,390 --> 00:14:08,200
Notley pose so for me if I can just

300
00:14:08,200 --> 00:14:10,540
connect to Tadasana every day for 30

301
00:14:10,540 --> 00:14:14,010
days I'd feel like a total awesome

302
00:14:14,010 --> 00:14:19,360
badass take a second here to find your

303
00:14:19,360 --> 00:14:26,290
breath and stand up nice and tall open

304
00:14:26,290 --> 00:14:28,930
your heart open your chest lift up from

305
00:14:28,930 --> 00:14:34,750
the earth then find a softness in the

306
00:14:34,750 --> 00:14:37,030
knees this buoyancy and we'll spread the

307
00:14:37,030 --> 00:14:39,459
fingertips wide and on your next big

308
00:14:39,459 --> 00:14:41,140
breath in reach all the way up and

309
00:14:41,140 --> 00:14:43,600
overhead and exhale down through the

310
00:14:43,600 --> 00:14:44,920
midline here we go

311
00:14:44,920 --> 00:14:48,490
forward fold inhale halfway lift long

312
00:14:48,490 --> 00:14:54,330
beautiful neck and exhale slide it down

313
00:14:54,330 --> 00:14:57,040
plant the palms step or hop it back to

314
00:14:57,040 --> 00:14:57,670
plank

315
00:14:57,670 --> 00:15:00,310
don't panic nice and soft as we ease

316
00:15:00,310 --> 00:15:02,360
into it here peddle the feet my

317
00:15:02,360 --> 00:15:04,610
bend the knees back and forth stretch

318
00:15:04,610 --> 00:15:07,150
the feet again press into those pinkies

319
00:15:07,150 --> 00:15:09,290
after you've wiggled it out a little bit

320
00:15:09,290 --> 00:15:11,180
come into a place of stillness pressing

321
00:15:11,180 --> 00:15:13,490
up from the earth drawing your navel to

322
00:15:13,490 --> 00:15:15,740
your spine and really trying to avoid

323
00:15:15,740 --> 00:15:17,480
this collapse in the upper back body so

324
00:15:17,480 --> 00:15:19,700
breathe into the upper back body and see

325
00:15:19,700 --> 00:15:21,260
if you can create like a balloon shape

326
00:15:21,260 --> 00:15:25,340
they're kind of hollow it out holding

327
00:15:25,340 --> 00:15:29,030
for one more breath we got this and then

328
00:15:29,030 --> 00:15:31,730
sending the navel up and back downward

329
00:15:31,730 --> 00:15:34,360
facing dog

330
00:15:34,360 --> 00:15:37,430
hip points high up towards the sky sit

331
00:15:37,430 --> 00:15:39,320
bones spread left to right we find a

332
00:15:39,320 --> 00:15:42,050
little movement and then a little

333
00:15:42,050 --> 00:15:51,590
stillness and the knees generously

334
00:15:51,590 --> 00:15:54,530
inhale look forward exhale hop or float

335
00:15:54,530 --> 00:15:55,820
the feet up towards the front you can

336
00:15:55,820 --> 00:15:57,680
also repeat that walk that we did before

337
00:15:57,680 --> 00:16:00,790
and here we go inhale halfway lift

338
00:16:00,790 --> 00:16:03,890
exhale getting the juices flowing we

339
00:16:03,890 --> 00:16:04,940
forward fold

340
00:16:04,940 --> 00:16:07,760
inhale spread the fingertips slowly

341
00:16:07,760 --> 00:16:12,230
reach it all the way up and exhale back

342
00:16:12,230 --> 00:16:16,420
down through the midline forward fold

343
00:16:16,420 --> 00:16:19,130
nice job everyone inhale halfway lift

344
00:16:19,130 --> 00:16:21,500
here keep it soft in the knees careful

345
00:16:21,500 --> 00:16:25,520
not to lock and exhale bow step or hop

346
00:16:25,520 --> 00:16:28,460
it back to plank and we hold here for

347
00:16:28,460 --> 00:16:38,420
three breaths notice if the hips are

348
00:16:38,420 --> 00:16:40,580
dipping or picking up see if we can

349
00:16:40,580 --> 00:16:45,320
create one nice long piece from the

350
00:16:45,320 --> 00:16:46,850
crown of the head all the way to the

351
00:16:46,850 --> 00:16:49,610
heels then we'll slowly lower the knees

352
00:16:49,610 --> 00:16:51,800
hug the elbows into the side body keep

353
00:16:51,800 --> 00:16:53,870
your lower belly drawing in as you lower

354
00:16:53,870 --> 00:16:55,760
down elbows back like two little

355
00:16:55,760 --> 00:16:58,520
grasshopper legs here we slide onto the

356
00:16:58,520 --> 00:17:01,160
belly release the feet down and inhale

357
00:17:01,160 --> 00:17:06,560
baby Cobra exhale again inhale baby

358
00:17:06,560 --> 00:17:09,109
Cobra pull the elbows back gentle

359
00:17:09,109 --> 00:17:12,079
backbend here open your heart exhale

360
00:17:12,079 --> 00:17:14,030
release and one more press into your

361
00:17:14,030 --> 00:17:15,800
foundation strong

362
00:17:15,800 --> 00:17:17,060
this time see if you can turn the palms

363
00:17:17,060 --> 00:17:18,260
up for a moment just make sure you're

364
00:17:18,260 --> 00:17:20,690
not messing into your Cobra here but

365
00:17:20,690 --> 00:17:23,390
really bringing integrity and awareness

366
00:17:23,390 --> 00:17:26,359
into the spine and we gently release

367
00:17:26,359 --> 00:17:28,820
curl the toes under remember you have an

368
00:17:28,820 --> 00:17:30,470
option here to press all the way up to

369
00:17:30,470 --> 00:17:31,910
plank then send it back to downward dog

370
00:17:31,910 --> 00:17:34,370
or move through the sweet transition of

371
00:17:34,370 --> 00:17:37,370
all fours and then peeling it up so we

372
00:17:37,370 --> 00:17:39,290
always have options keep mixing and

373
00:17:39,290 --> 00:17:44,120
matching deep breath in and long exhale

374
00:17:44,120 --> 00:17:48,050
out bend the knees generously carve a

375
00:17:48,050 --> 00:17:49,370
line with your nose look up have a

376
00:17:49,370 --> 00:17:51,890
little fun here inhale in exhale hop it

377
00:17:51,890 --> 00:17:58,550
up forward fold inhale halfway lift

378
00:17:58,550 --> 00:18:01,610
long beautiful neck exhale soften and

379
00:18:01,610 --> 00:18:03,890
bow this time bring the feet together if

380
00:18:03,890 --> 00:18:05,330
you haven't already and keep a little

381
00:18:05,330 --> 00:18:06,860
bit of space about a thumb Prince worth

382
00:18:06,860 --> 00:18:09,140
of space between your heels bend your

383
00:18:09,140 --> 00:18:10,610
knees generously bring your belly to the

384
00:18:10,610 --> 00:18:13,640
tops of your thighs now we're going to

385
00:18:13,640 --> 00:18:16,370
swim the fingertips back press the palms

386
00:18:16,370 --> 00:18:19,010
into an imaginary floor here as you fly

387
00:18:19,010 --> 00:18:21,110
our heart open and it could toss in a

388
00:18:21,110 --> 00:18:23,210
variation here so there's gonna be this

389
00:18:23,210 --> 00:18:24,650
curve in the spine I'm going to try to

390
00:18:24,650 --> 00:18:26,360
die on my lower ribcage and draw my

391
00:18:26,360 --> 00:18:29,000
navel up legs are working hard here but

392
00:18:29,000 --> 00:18:31,430
we're breathing strong we're relaxing

393
00:18:31,430 --> 00:18:32,930
the shoulders and imagine someone

394
00:18:32,930 --> 00:18:35,300
imagine me gently pulling your

395
00:18:35,300 --> 00:18:37,190
fingertips slightly away towards the

396
00:18:37,190 --> 00:18:38,980
back edge of your mat so we go from here

397
00:18:38,980 --> 00:18:43,070
to finding this openness take the ease

398
00:18:43,070 --> 00:18:44,720
from yesterday's practice and put it

399
00:18:44,720 --> 00:18:46,970
into this pesky pose here sit down a

400
00:18:46,970 --> 00:18:49,070
little bit lower send your weight back

401
00:18:49,070 --> 00:18:50,300
to your heels

402
00:18:50,300 --> 00:18:52,490
one more breath you got this in fact

403
00:18:52,490 --> 00:18:54,320
let's reach the fingertips forward for

404
00:18:54,320 --> 00:18:56,360
this last breath deep breath in and then

405
00:18:56,360 --> 00:19:01,160
exhale hallelujah forward fold inhale

406
00:19:01,160 --> 00:19:05,480
halfway lift exhale bow step or hop now

407
00:19:05,480 --> 00:19:08,980
the feet back to plank Yogi's choice

408
00:19:08,980 --> 00:19:13,330
hold here for just one breath in and out

409
00:19:13,330 --> 00:19:16,850
then lower the knees for chaturanga

410
00:19:16,850 --> 00:19:19,430
practice or if you're ready might shift

411
00:19:19,430 --> 00:19:21,170
your weight forward on your toes hug the

412
00:19:21,170 --> 00:19:23,150
elbows into the side body and lower down

413
00:19:23,150 --> 00:19:26,510
halfway inhale to upward facing dog or

414
00:19:26,510 --> 00:19:29,580
repeat the Cobra

415
00:19:29,580 --> 00:19:33,630
deep breath in and on an exhale back to

416
00:19:33,630 --> 00:19:37,980
downward facing dog we go nice everyone

417
00:19:37,980 --> 00:19:43,530
deep breath in and long exhale out bend

418
00:19:43,530 --> 00:19:45,090
the knees generously belly comes to the

419
00:19:45,090 --> 00:19:46,800
tops of the thighs we look forward

420
00:19:46,800 --> 00:19:51,300
inhale exhale hop it up inhale halfway

421
00:19:51,300 --> 00:19:55,620
lift exhale bow bend the knees

422
00:19:55,620 --> 00:19:58,530
generously send your weight back to your

423
00:19:58,530 --> 00:20:00,450
heels sit bones reach towards the back

424
00:20:00,450 --> 00:20:02,700
edge of your mat as we find our flying

425
00:20:02,700 --> 00:20:05,340
arms again and open our hearts oopah

426
00:20:05,340 --> 00:20:07,380
toss in a variation press into an

427
00:20:07,380 --> 00:20:08,820
imaginary earth here so there's a little

428
00:20:08,820 --> 00:20:10,350
resistance we're not just kind of floppy

429
00:20:10,350 --> 00:20:12,660
to flop here but create that full body

430
00:20:12,660 --> 00:20:14,670
experience squeeze the inner thighs

431
00:20:14,670 --> 00:20:16,650
together navel in one more breath

432
00:20:16,650 --> 00:20:19,140
imagine me pulling your pinkies or your

433
00:20:19,140 --> 00:20:22,290
fingers back towards the back of your

434
00:20:22,290 --> 00:20:25,590
mat one more breath and exhale release

435
00:20:25,590 --> 00:20:30,000
awesome inhale halfway lift and exhale

436
00:20:30,000 --> 00:20:34,830
bow step or hop it back to plank you got

437
00:20:34,830 --> 00:20:35,540
this

438
00:20:35,540 --> 00:20:43,050
hold one breath chaturanga practice or

439
00:20:43,050 --> 00:20:45,150
chaturanga soar moving through a vinyasa

440
00:20:45,150 --> 00:20:47,190
here that will be a little different for

441
00:20:47,190 --> 00:20:48,930
everyone and you can mix and match so if

442
00:20:48,930 --> 00:20:50,550
you are new to the practice you might

443
00:20:50,550 --> 00:20:51,990
lower the knees hug the elbows into the

444
00:20:51,990 --> 00:20:54,990
side body and inhale lift up to Cobra or

445
00:20:54,990 --> 00:20:57,560
you know your chaturanga to updog option

446
00:20:57,560 --> 00:20:59,670
together we'll meet in downward facing

447
00:20:59,670 --> 00:21:02,310
dog or this time we'll drop the left

448
00:21:02,310 --> 00:21:05,100
heel and inhale slide the right leg up

449
00:21:05,100 --> 00:21:06,200
high

450
00:21:06,200 --> 00:21:08,340
take a deep breath in press into both

451
00:21:08,340 --> 00:21:11,300
palms evenly drop your right toes down

452
00:21:11,300 --> 00:21:14,220
inhale in exhale squeeze the right knee

453
00:21:14,220 --> 00:21:16,700
all the way up in towards your heart

454
00:21:16,700 --> 00:21:20,730
inhale three-legged dog exhale stepping

455
00:21:20,730 --> 00:21:22,470
it all the way up and into your low

456
00:21:22,470 --> 00:21:25,410
lunge stretch it out here you might

457
00:21:25,410 --> 00:21:26,850
lower that back knee just like we did

458
00:21:26,850 --> 00:21:29,670
yesterday looping the shoulders working

459
00:21:29,670 --> 00:21:31,830
out the kinks

460
00:21:31,830 --> 00:21:35,410
and then when you're ready hmm we're

461
00:21:35,410 --> 00:21:38,920
gonna lift that back knee up we're gonna

462
00:21:38,920 --> 00:21:40,510
lift the fingertips and then draw the

463
00:21:40,510 --> 00:21:43,030
biceps up eye steps excuse me got

464
00:21:43,030 --> 00:21:46,180
excited up by the ears high lunge super

465
00:21:46,180 --> 00:21:47,770
strong pose here I'm hugging into the

466
00:21:47,770 --> 00:21:49,930
midline I might soften through that back

467
00:21:49,930 --> 00:21:52,840
nieces so I can draw my tailbone down

468
00:21:52,840 --> 00:21:56,650
and underneath me working hard here take

469
00:21:56,650 --> 00:21:59,260
one more deep breath in and then exhale

470
00:21:59,260 --> 00:22:01,540
send your right fingertips behind you

471
00:22:01,540 --> 00:22:03,280
left fingertips forward I'm going to

472
00:22:03,280 --> 00:22:05,110
turn to the right pull your right hip

473
00:22:05,110 --> 00:22:07,000
crease back and breathe here as you sink

474
00:22:07,000 --> 00:22:09,370
a little deeper perhaps you got it take

475
00:22:09,370 --> 00:22:13,690
a deep breath in exhale out inhale back

476
00:22:13,690 --> 00:22:16,660
to high lunge stick with it and exhale

477
00:22:16,660 --> 00:22:19,420
release hallelujah

478
00:22:19,420 --> 00:22:20,620
so you have an option here take a

479
00:22:20,620 --> 00:22:24,810
vinyasa or take a rest in Child's Pose

480
00:22:24,810 --> 00:22:28,690
so I have two options I like lots of

481
00:22:28,690 --> 00:22:31,000
options keeps you alive and in the

482
00:22:31,000 --> 00:22:33,940
moment also keeps you happy more likely

483
00:22:33,940 --> 00:22:36,630
to stick with hip here and control

484
00:22:36,630 --> 00:22:38,710
together we'll meet in downward facing

485
00:22:38,710 --> 00:22:42,580
dog where we'll drop the right heel and

486
00:22:42,580 --> 00:22:45,640
inhale slide the left leg up high dial

487
00:22:45,640 --> 00:22:48,250
those toes down level the hips press

488
00:22:48,250 --> 00:22:50,440
into both palms evenly careful not to

489
00:22:50,440 --> 00:22:52,120
crash into your right shoulder but press

490
00:22:52,120 --> 00:22:55,000
into both palms here we go inhale and

491
00:22:55,000 --> 00:22:57,250
exhale bend that left knee squeeze it up

492
00:22:57,250 --> 00:22:57,970
towards your heart

493
00:22:57,970 --> 00:23:01,750
breathe in breathe it out inhale

494
00:23:01,750 --> 00:23:04,930
three-legged dog and exhale all the way

495
00:23:04,930 --> 00:23:06,430
up into your little lunge

496
00:23:06,430 --> 00:23:08,560
awesome work my friends stick with it

497
00:23:08,560 --> 00:23:10,090
take a little Explorer time here to

498
00:23:10,090 --> 00:23:11,980
stretch it out you might lower that back

499
00:23:11,980 --> 00:23:17,040
knee find your breath

500
00:23:19,690 --> 00:23:22,970
pay attention to your alignment and then

501
00:23:22,970 --> 00:23:24,110
when you're ready we'll lift that back

502
00:23:24,110 --> 00:23:26,809
knee up bringing integrity into the

503
00:23:26,809 --> 00:23:28,700
center into our core hugging the inner

504
00:23:28,700 --> 00:23:30,320
thighs towards the midline let the

505
00:23:30,320 --> 00:23:33,170
fingertips hover deep breath in I

506
00:23:33,170 --> 00:23:35,120
continue the journey up biceps by the

507
00:23:35,120 --> 00:23:39,320
ears check it out and then I kind of go

508
00:23:39,320 --> 00:23:41,059
through my checklist here I can soften

509
00:23:41,059 --> 00:23:43,190
that right knee a little bit I can maybe

510
00:23:43,190 --> 00:23:46,429
pull the left hip crease back find what

511
00:23:46,429 --> 00:23:50,179
feels good to stay curious then we'll

512
00:23:50,179 --> 00:23:52,760
inhale in and on an exhale make this a

513
00:23:52,760 --> 00:23:54,530
slow journey no need to rush I'm going

514
00:23:54,530 --> 00:23:56,900
to open out to the left left fingertips

515
00:23:56,900 --> 00:23:59,870
back right fingertips forward a little

516
00:23:59,870 --> 00:24:02,929
style here if you want sometimes in

517
00:24:02,929 --> 00:24:04,460
these high lunges I get really serious

518
00:24:04,460 --> 00:24:08,200
so I encourage you to soften it up smile

519
00:24:08,200 --> 00:24:14,630
keep it easy one more breath and we

520
00:24:14,630 --> 00:24:17,740
inhale back to high lunge deep breath in

521
00:24:17,740 --> 00:24:21,590
and exhale release awesome

522
00:24:21,590 --> 00:24:24,230
one more vinyasa here feel free to skip

523
00:24:24,230 --> 00:24:26,210
it totally skip it if you want but I

524
00:24:26,210 --> 00:24:28,160
encourage you to give it a go in some

525
00:24:28,160 --> 00:24:30,920
variation knees lowered or lifted we

526
00:24:30,920 --> 00:24:34,150
inhale to upward facing dog or Cobra and

527
00:24:34,150 --> 00:24:37,870
then exhale everyone to Child's Pose

528
00:24:37,870 --> 00:24:40,400
swim the fingertips back rest your

529
00:24:40,400 --> 00:24:43,190
forehead on the earth and notice how you

530
00:24:43,190 --> 00:24:47,690
feel observe your breath shoulders

531
00:24:47,690 --> 00:24:50,050
relaxed

532
00:25:14,440 --> 00:25:16,970
press into the tops of the feet tuck

533
00:25:16,970 --> 00:25:18,860
your chin into your chest and we slowly

534
00:25:18,860 --> 00:25:22,669
begin to roll that up right palm comes

535
00:25:22,669 --> 00:25:25,309
to the outer edge of the left thigh left

536
00:25:25,309 --> 00:25:27,140
fingertips behind and we just find a

537
00:25:27,140 --> 00:25:28,669
gentle twist here lifting the heart

538
00:25:28,669 --> 00:25:33,460
inhale exhale moving into your twist

539
00:25:33,460 --> 00:25:37,159
inhale lift and lengthen and exhale

540
00:25:37,159 --> 00:25:42,289
twist inhale back to Center and same

541
00:25:42,289 --> 00:25:45,409
thing on the other side so general rule

542
00:25:45,409 --> 00:25:48,740
of thumb very joyful rule of thumb and

543
00:25:48,740 --> 00:25:51,520
twists is inhale we find that energy

544
00:25:51,520 --> 00:25:54,260
energetic lift that current upwards and

545
00:25:54,260 --> 00:25:57,770
then on the exhale we ease into the

546
00:25:57,770 --> 00:25:58,460
twist

547
00:25:58,460 --> 00:26:01,429
we inhale create more space up through

548
00:26:01,429 --> 00:26:04,789
the spine and exhale we ring it out like

549
00:26:04,789 --> 00:26:07,100
we're wringing out a dirty rack it's

550
00:26:07,100 --> 00:26:08,450
kind of getting rid of all the stuff

551
00:26:08,450 --> 00:26:11,570
that no longer serves us all that dirty

552
00:26:11,570 --> 00:26:16,970
water a wonderful image one more breath

553
00:26:16,970 --> 00:26:19,970
inhale lift up exhale wringing it out

554
00:26:19,970 --> 00:26:21,789
shhh

555
00:26:21,789 --> 00:26:23,960
and then slowly we'll come back to

556
00:26:23,960 --> 00:26:25,880
Center nice easy transition of the

557
00:26:25,880 --> 00:26:28,279
buttocks we come to all fours cross the

558
00:26:28,279 --> 00:26:30,740
left ankle over the right use your hands

559
00:26:30,740 --> 00:26:33,220
to guide you as you come on through

560
00:26:33,220 --> 00:26:35,870
pashya Moton asana we're gonna send both

561
00:26:35,870 --> 00:26:37,700
legs out in front so you can bring your

562
00:26:37,700 --> 00:26:40,010
towel or your blankie back if you need

563
00:26:40,010 --> 00:26:41,539
to lift the hips a little bit sometimes

564
00:26:41,539 --> 00:26:43,640
it's nice especially for a seated

565
00:26:43,640 --> 00:26:47,450
forward fold tops of the thighs drawl

566
00:26:47,450 --> 00:26:49,370
down in fact they have this energetic

567
00:26:49,370 --> 00:26:52,220
spiral kind of in and down as we pull

568
00:26:52,220 --> 00:26:54,559
through the heels or press through the

569
00:26:54,559 --> 00:26:57,460
heels rather and sit up nice and tall

570
00:26:57,460 --> 00:27:00,020
then inhale reach the arms up and

571
00:27:00,020 --> 00:27:03,140
overhead big breath in exhale forward

572
00:27:03,140 --> 00:27:05,539
full now belly it doesn't have to come

573
00:27:05,539 --> 00:27:06,630
to the thighs and

574
00:27:06,630 --> 00:27:07,860
we don't have to do this kind of like

575
00:27:07,860 --> 00:27:09,179
Bikram style peanut-butter-and-jelly

576
00:27:09,179 --> 00:27:10,710
thing here unless you want to which is

577
00:27:10,710 --> 00:27:14,160
totally cool but rather think about it

578
00:27:14,160 --> 00:27:16,169
just like a nice sweet release in your

579
00:27:16,169 --> 00:27:18,240
back so imagine a big ball here as you

580
00:27:18,240 --> 00:27:23,370
go up and over basically no problem if

581
00:27:23,370 --> 00:27:24,690
there's a lot of space here you can be

582
00:27:24,690 --> 00:27:27,450
here here here here here in time will

583
00:27:27,450 --> 00:27:29,190
begin to work and work and work and work

584
00:27:29,190 --> 00:27:32,100
and work and get it maybe where our nose

585
00:27:32,100 --> 00:27:34,289
is closer to our knees but just be where

586
00:27:34,289 --> 00:27:35,820
you're at today and then when you arrive

587
00:27:35,820 --> 00:27:37,950
let the weight of the head relax

588
00:27:37,950 --> 00:27:44,700
completely over breathe into the backs

589
00:27:44,700 --> 00:27:49,250
of the legs breathe into the back body

590
00:28:04,730 --> 00:28:06,570
awesome tuck the chin to the chest

591
00:28:06,570 --> 00:28:08,940
release your arms and slowly roll it up

592
00:28:08,940 --> 00:28:10,890
catch the backs of your thighs with your

593
00:28:10,890 --> 00:28:12,780
hands as you slide the soles of the feet

594
00:28:12,780 --> 00:28:15,510
back up knees up towards the sky can

595
00:28:15,510 --> 00:28:16,620
stay on your blankie here if you want

596
00:28:16,620 --> 00:28:18,299
it's no problem I'm gonna get off mine

597
00:28:18,299 --> 00:28:20,520
and I'm going to return to this boat

598
00:28:20,520 --> 00:28:23,429
variation shins lifted parallel to the

599
00:28:23,429 --> 00:28:26,039
ceiling heart open elbows draw down

600
00:28:26,039 --> 00:28:29,520
shoulders away from the ears you might

601
00:28:29,520 --> 00:28:31,169
reach the fingertips forward again or

602
00:28:31,169 --> 00:28:32,970
you might stay here right here nice and

603
00:28:32,970 --> 00:28:36,480
comfy or you might inhale in exhale send

604
00:28:36,480 --> 00:28:39,390
the fingertips out toes out wide inhale

605
00:28:39,390 --> 00:28:44,130
back to Center exhale spread inhale back

606
00:28:44,130 --> 00:28:46,470
to Center exhale spread the fingertips

607
00:28:46,470 --> 00:28:48,690
and toes lift your heart and one more

608
00:28:48,690 --> 00:28:52,590
time inhale and exhale burst reach you

609
00:28:52,590 --> 00:28:55,260
might hold here for a breath or two and

610
00:28:55,260 --> 00:28:58,200
you might be like uh no together we'll

611
00:28:58,200 --> 00:29:01,010
come back to mmm hands behind the thighs

612
00:29:01,010 --> 00:29:04,559
and walk it on back enjoy this little

613
00:29:04,559 --> 00:29:06,570
rock and roll move you might take a

614
00:29:06,570 --> 00:29:09,150
moment here in plow pose or you might

615
00:29:09,150 --> 00:29:11,370
save that for another day massaging the

616
00:29:11,370 --> 00:29:11,669
spine

617
00:29:11,669 --> 00:29:15,409
sweetly back and forth we go

618
00:29:15,500 --> 00:29:18,360
and then when you feel satisfied go

619
00:29:18,360 --> 00:29:20,850
ahead and come onto your back hug my

620
00:29:20,850 --> 00:29:22,470
knees into the chest give yourself a

621
00:29:22,470 --> 00:29:24,060
nice big hug you rock a little gently

622
00:29:24,060 --> 00:29:29,310
side to side if it feels good then

623
00:29:29,310 --> 00:29:30,990
slowly we release the soles of the feet

624
00:29:30,990 --> 00:29:32,510
to the ground

625
00:29:32,510 --> 00:29:35,100
we're gonna do this embarrassed

626
00:29:35,100 --> 00:29:36,500
embarrassing inchworm

627
00:29:36,500 --> 00:29:39,180
so listen - right Matt and I'm gonna

628
00:29:39,180 --> 00:29:40,580
send the right leg up high

629
00:29:40,580 --> 00:29:43,230
reclined one-legged in here crossing

630
00:29:43,230 --> 00:29:45,330
right ankle over the left thigh

631
00:29:45,330 --> 00:29:47,850
interlace the fingertips behind your

632
00:29:47,850 --> 00:29:49,680
left thigh and squeeze those legs up

633
00:29:49,680 --> 00:29:58,080
towards your heart breathe inhale in

634
00:29:58,080 --> 00:30:02,820
exhale unravel and switch left leg goes

635
00:30:02,820 --> 00:30:06,120
up high crossing the left ankle over the

636
00:30:06,120 --> 00:30:08,180
right thigh same thing on this side

637
00:30:08,180 --> 00:30:10,560
pay attention to how you feel stay

638
00:30:10,560 --> 00:30:16,850
present in the sensations mmm

639
00:30:16,850 --> 00:30:22,170
man a little really goes a long way so

640
00:30:22,170 --> 00:30:24,780
good Yoga is so awesome seriously I'm

641
00:30:24,780 --> 00:30:26,700
feeling it my body like oh yeah I needed

642
00:30:26,700 --> 00:30:30,600
this one more breath on an exhale we

643
00:30:30,600 --> 00:30:31,740
unravel

644
00:30:31,740 --> 00:30:34,680
once again hugging the knees up ending

645
00:30:34,680 --> 00:30:36,570
with the little Texas tea here we send

646
00:30:36,570 --> 00:30:39,000
the fingertips left to right inhale

647
00:30:39,000 --> 00:30:41,610
scoop the tailbone up exhale melt the

648
00:30:41,610 --> 00:30:43,260
knees to one side doesn't matter which

649
00:30:43,260 --> 00:30:48,600
side inhale the center and exhale on to

650
00:30:48,600 --> 00:30:51,690
my Mike back to the opposite side and

651
00:30:51,690 --> 00:30:53,820
then it's all you baby back and forth

652
00:30:53,820 --> 00:30:55,860
here try to keep your shoulders on the

653
00:30:55,860 --> 00:30:58,980
ground and we just stabilize and work it

654
00:30:58,980 --> 00:31:04,680
out twisting back and forth back and

655
00:31:04,680 --> 00:31:06,360
then when you feel satisfied take your

656
00:31:06,360 --> 00:31:07,710
time but when you feel satisfied come

657
00:31:07,710 --> 00:31:08,610
back to Center

658
00:31:08,610 --> 00:31:10,740
soles of the feet hit the mat with a bit

659
00:31:10,740 --> 00:31:13,200
of a thud just a little reflexology here

660
00:31:13,200 --> 00:31:16,410
oh that felt good you can do it a couple

661
00:31:16,410 --> 00:31:19,680
more times and then slowly sliding the

662
00:31:19,680 --> 00:31:20,100
leg

663
00:31:20,100 --> 00:31:26,460
oh one at a time inhale reaching the

664
00:31:26,460 --> 00:31:30,110
arms up and overhead full body stretch

665
00:31:30,110 --> 00:31:34,020
inhale lots of love in and exhale lots

666
00:31:34,020 --> 00:31:39,030
of love out good job my friends if

667
00:31:39,030 --> 00:31:40,620
there's anything else you'd like to

668
00:31:40,620 --> 00:31:42,809
fulfill in your body do that now

669
00:31:42,809 --> 00:31:45,510
practice is all yours

670
00:31:45,510 --> 00:31:48,030
just otherwise we're going to guide the

671
00:31:48,030 --> 00:31:53,250
body towards shavasana taking a moment

672
00:31:53,250 --> 00:31:57,380
of gratitude for this time on our mat

673
00:31:57,380 --> 00:32:00,840
get settled in close your eyes

674
00:32:00,840 --> 00:32:03,210
return your breath back to its natural

675
00:32:03,210 --> 00:32:05,610
rhythm

676
00:32:05,610 --> 00:32:10,040
and enjoy this moment of breath

677
00:32:15,220 --> 00:32:23,829
[Music]

678
00:32:54,010 --> 00:32:56,070
you