1 00:00:00,030 --> 00:00:02,250 hello my friends welcome to 30 days of 2 00:00:02,250 --> 00:00:04,350 yoga with Adriene I'm Adriene and its 3 00:00:04,350 --> 00:00:14,280 day 22 let's get started okay so today 4 00:00:14,280 --> 00:00:18,859 we're going to begin on all fours and 5 00:00:18,980 --> 00:00:22,500 I'm going to drop my elbows where my 6 00:00:22,500 --> 00:00:25,830 hands are underneath the shoulders I'm 7 00:00:25,830 --> 00:00:27,539 going to keep them in line with my 8 00:00:27,539 --> 00:00:28,619 shoulders so they're gonna want to come 9 00:00:28,619 --> 00:00:30,570 out or sometimes I go in and same thing 10 00:00:30,570 --> 00:00:32,189 with the wrists I have to railroad 11 00:00:32,189 --> 00:00:35,250 tracks here you with me and then I'm 12 00:00:35,250 --> 00:00:37,440 gonna walk my knees back in a straight 13 00:00:37,440 --> 00:00:43,290 line melting my heart back bringing my 14 00:00:43,290 --> 00:00:46,530 forehead to the earth or I can even grab 15 00:00:46,530 --> 00:00:48,239 a blanket or a block and just bring the 16 00:00:48,239 --> 00:00:50,219 earth up to me here so I'm gonna stay 17 00:00:50,219 --> 00:00:53,600 here for a couple breaths tuning in 18 00:00:53,600 --> 00:00:56,399 settling into my practice for today with 19 00:00:56,399 --> 00:01:01,469 a nice heart opener with the support of 20 00:01:01,469 --> 00:01:04,830 my mat of the earth shoulders stretching 21 00:01:04,830 --> 00:01:06,200 [Music] 22 00:01:06,200 --> 00:01:09,500 pelvis tilting up towards the sky 23 00:01:09,500 --> 00:01:11,490 it's notice what's going on with your 24 00:01:11,490 --> 00:01:12,900 toes if they've come in or go out see if 25 00:01:12,900 --> 00:01:14,880 you can keep a nice awareness through 26 00:01:14,880 --> 00:01:20,040 the fingertips and toes then once you 27 00:01:20,040 --> 00:01:22,770 feel like you got the the posture close 28 00:01:22,770 --> 00:01:25,320 your eyes and bring your awareness to 29 00:01:25,320 --> 00:01:28,070 the breath 30 00:01:42,260 --> 00:01:45,659 heart to earth pose on a hot that 31 00:01:45,659 --> 00:01:53,369 awesome really beautiful posture and 32 00:01:53,369 --> 00:01:55,880 I'll take one more deep breath in here 33 00:01:55,880 --> 00:02:00,150 and use my exhale to transition up and 34 00:02:00,150 --> 00:02:02,190 out so drawing the navel in so really 35 00:02:02,190 --> 00:02:04,110 connecting to my abdominals as I make 36 00:02:04,110 --> 00:02:06,750 this transition all the way back up I'm 37 00:02:06,750 --> 00:02:09,119 gonna walk the knees in walk the palms 38 00:02:09,119 --> 00:02:11,820 underneath the shoulders and take a 39 00:02:11,820 --> 00:02:12,540 little cat-cow 40 00:02:12,540 --> 00:02:17,010 so tilting the pelvis finding what feels 41 00:02:17,010 --> 00:02:18,630 good here you know what to do so you can 42 00:02:18,630 --> 00:02:20,459 close your eyes draw your attention 43 00:02:20,459 --> 00:02:23,519 inward and keep focusing on the rest 44 00:02:23,519 --> 00:02:25,290 might send the hips a little left to 45 00:02:25,290 --> 00:02:27,410 right 46 00:02:34,340 --> 00:02:36,959 then we'll curl the toes under walk the 47 00:02:36,959 --> 00:02:38,910 palms out just a hair and send it up 48 00:02:38,910 --> 00:02:41,610 downward facing dog pedal it out here 49 00:02:41,610 --> 00:02:46,700 keep the knees soft stretch it up maybe 50 00:02:46,700 --> 00:02:50,100 move in a way that will create space and 51 00:02:50,100 --> 00:02:52,350 link in the side body while still 52 00:02:52,350 --> 00:02:54,989 focusing on melting the heart back just 53 00:02:54,989 --> 00:02:57,380 like we did in our heart to earth pose 54 00:02:57,380 --> 00:03:00,989 check in with the feet find nice long 55 00:03:00,989 --> 00:03:04,459 breaths in and out 56 00:03:10,109 --> 00:03:13,239 then soft knees as we go for a nice slow 57 00:03:13,239 --> 00:03:15,930 walk up towards the front take your time 58 00:03:15,930 --> 00:03:18,370 together we'll land and forward fold 59 00:03:18,370 --> 00:03:21,010 grab the elbows Rock a little side to 60 00:03:21,010 --> 00:03:33,099 side then release the arms and inhale 61 00:03:33,099 --> 00:03:35,379 halfway lift palms come to the tops of 62 00:03:35,379 --> 00:03:37,120 the thighs here as we pull the elbows 63 00:03:37,120 --> 00:03:39,549 back and we connect to that beautiful 64 00:03:39,549 --> 00:03:45,269 line that done the Sanskrit for stick or 65 00:03:45,269 --> 00:03:48,549 staff crown of the head to the tip of 66 00:03:48,549 --> 00:03:51,459 the tailbone and then on your exhale 67 00:03:51,459 --> 00:03:55,419 slide it down nice and slow it will roll 68 00:03:55,419 --> 00:03:58,650 it up nice and easy 69 00:04:09,340 --> 00:04:11,800 loop the shoulders find that beautiful 70 00:04:11,800 --> 00:04:16,269 lift in the sternum or the heart and we 71 00:04:16,269 --> 00:04:18,209 come into Mountain Pose 72 00:04:18,209 --> 00:04:32,650 find your breath now if we can be 73 00:04:32,650 --> 00:04:33,910 hip-width apart here we're going to 74 00:04:33,910 --> 00:04:35,620 stand for just a little bit we're gonna 75 00:04:35,620 --> 00:04:38,230 work on synchronizing the movement to 76 00:04:38,230 --> 00:04:39,400 the breath and the breath to the 77 00:04:39,400 --> 00:04:40,600 movement also just bringing a little 78 00:04:40,600 --> 00:04:44,380 energy to our day in a nice and easy way 79 00:04:44,380 --> 00:04:46,600 so here we go I inhale send the 80 00:04:46,600 --> 00:04:48,760 fingertips out left to right take up 81 00:04:48,760 --> 00:04:50,830 space where not doesn't like really 82 00:04:50,830 --> 00:04:53,980 embodying a nice presence here with the 83 00:04:53,980 --> 00:04:56,640 brows as we inhale reach it up exhale 84 00:04:56,640 --> 00:05:00,810 float it down keep the heart lifted 85 00:05:01,830 --> 00:05:04,120 inhale reach it up like you're making a 86 00:05:04,120 --> 00:05:10,440 big snow angel and exhale float it down 87 00:05:10,680 --> 00:05:13,570 now really see you can go off my rhythm 88 00:05:13,570 --> 00:05:15,610 here and take to your own rhythm see if 89 00:05:15,610 --> 00:05:17,830 you can really match the breath to the 90 00:05:17,830 --> 00:05:19,570 movement and movement to the breath let 91 00:05:19,570 --> 00:05:22,620 the breath be the fuel for the movement 92 00:05:22,620 --> 00:05:27,220 inhaling as you rise up exhaling 93 00:05:27,220 --> 00:05:30,240 floating it down 94 00:05:31,680 --> 00:05:33,909 when you get bored of that ask yourself 95 00:05:33,909 --> 00:05:35,229 what you're doing with your neck you 96 00:05:35,229 --> 00:05:36,879 might track your fingertips with your 97 00:05:36,879 --> 00:05:42,809 nose all the way up and all the way down 98 00:05:53,680 --> 00:05:57,180 keep it going 99 00:06:03,300 --> 00:06:05,470 now when you get bored of that you can 100 00:06:05,470 --> 00:06:07,840 add a toe lift or a heel lift coming on 101 00:06:07,840 --> 00:06:11,190 to the toe excuse me as you inhale 102 00:06:17,550 --> 00:06:21,900 keep it going explore 103 00:06:39,210 --> 00:06:41,560 and wherever you are we're gonna do one 104 00:06:41,560 --> 00:06:51,640 more full breath awesome 105 00:06:51,640 --> 00:06:54,340 interlace the fingertips now behind you 106 00:06:54,340 --> 00:06:55,810 might walk the feet together or you can 107 00:06:55,810 --> 00:06:57,850 keep them hip-width apart whenever it 108 00:06:57,850 --> 00:06:59,590 feels most yummy and we'll draw the 109 00:06:59,590 --> 00:07:01,750 knuckles down in a way opening up 110 00:07:01,750 --> 00:07:03,670 through the chest lengthen the tailbone 111 00:07:03,670 --> 00:07:05,980 down breathe deep as you draw the 112 00:07:05,980 --> 00:07:12,160 knuckles out and away inhale in Bend the 113 00:07:12,160 --> 00:07:14,590 knees on your exhale float it down 114 00:07:14,590 --> 00:07:16,630 fingertips knuckles gonna go up and 115 00:07:16,630 --> 00:07:17,110 overhead 116 00:07:17,110 --> 00:07:19,990 don't press or force it just let gravity 117 00:07:19,990 --> 00:07:23,400 do the work here softening the neck 118 00:07:23,400 --> 00:07:28,900 breathe inhale in on an exhale with 119 00:07:28,900 --> 00:07:31,900 control release the arms fingertips 120 00:07:31,900 --> 00:07:36,310 release to the mat inhale halfway lift 121 00:07:36,310 --> 00:07:39,460 your version so palms on the thighs 122 00:07:39,460 --> 00:07:41,350 shins you keep those fingertips on the 123 00:07:41,350 --> 00:07:45,430 mat and then exhale we fold awesome my 124 00:07:45,430 --> 00:07:47,740 friends step or hop it back to plank 125 00:07:47,740 --> 00:07:51,910 don't panic top of a push-up we're gonna 126 00:07:51,910 --> 00:07:55,180 bend the elbows lower down halfway then 127 00:07:55,180 --> 00:07:57,340 inhale lift up two more just like that 128 00:07:57,340 --> 00:07:59,350 you can lower the knees then the elbows 129 00:07:59,350 --> 00:08:01,450 pull back chaturanga push-ups and then 130 00:08:01,450 --> 00:08:03,640 press up only one more you got this keep 131 00:08:03,640 --> 00:08:05,740 the gaze forward here pull the elbows 132 00:08:05,740 --> 00:08:08,290 back and then press up awesome send it 133 00:08:08,290 --> 00:08:09,700 to downward facing dog 134 00:08:09,700 --> 00:08:13,150 crew deep breath in warming up the body 135 00:08:13,150 --> 00:08:17,489 as you take a long cleansing breath out 136 00:08:18,270 --> 00:08:20,860 drop the left leg excuse me drop the 137 00:08:20,860 --> 00:08:23,680 left heel mm-hmm I went into my satanic 138 00:08:23,680 --> 00:08:24,610 voice there sorry 139 00:08:24,610 --> 00:08:26,500 chop the left heel inhale lift the right 140 00:08:26,500 --> 00:08:28,810 leg high and step it up into your 141 00:08:28,810 --> 00:08:31,660 runners lunge nice low lunge breathe 142 00:08:31,660 --> 00:08:34,059 deep here loop the shoulders inhale make 143 00:08:34,059 --> 00:08:35,890 sure that front knee is stacked over the 144 00:08:35,890 --> 00:08:38,039 front ankle as you let your heart shine 145 00:08:38,039 --> 00:08:42,700 forward and we'll plant the palms slide 146 00:08:42,700 --> 00:08:44,800 the right toes back and again we repeat 147 00:08:44,800 --> 00:08:47,020 pulling the elbows back three chaturanga 148 00:08:47,020 --> 00:08:49,110 push-ups one looking 149 00:08:49,110 --> 00:08:52,680 for I'm lowering my knees here you can 150 00:08:52,680 --> 00:08:54,510 too you can cross the ankles too here we 151 00:08:54,510 --> 00:08:57,630 do - oh yeah strengthening the arms 152 00:08:57,630 --> 00:09:00,110 preparing for tomorrow's practice and 153 00:09:00,110 --> 00:09:04,260 pulling back awesome you can take a rest 154 00:09:04,260 --> 00:09:06,899 here and extended Child's Pose or go 155 00:09:06,899 --> 00:09:09,500 straight to downward facing dog 156 00:09:09,500 --> 00:09:15,839 deep breath in and deep breath out let's 157 00:09:15,839 --> 00:09:17,700 send the sit bones up meet our friends 158 00:09:17,700 --> 00:09:20,519 and downward facing dog and again deep 159 00:09:20,519 --> 00:09:27,329 breath in and deep breath out this time 160 00:09:27,329 --> 00:09:28,920 drop the right heel inhale lift the left 161 00:09:28,920 --> 00:09:31,829 leg high and on your exhale send it up 162 00:09:31,829 --> 00:09:33,959 into your runners lunge 163 00:09:33,959 --> 00:09:37,230 breathe stretch the legs find your 164 00:09:37,230 --> 00:09:40,019 alignment and open your heart towards 165 00:09:40,019 --> 00:09:42,630 the front of the room the front of your 166 00:09:42,630 --> 00:09:47,040 mat breathe deep awesome this time rock 167 00:09:47,040 --> 00:09:48,120 the back foot up to meet the front 168 00:09:48,120 --> 00:09:53,579 forward fold maybe grabbing the legs 169 00:09:53,579 --> 00:09:55,589 here maybe bending the knees as 170 00:09:55,589 --> 00:10:00,240 generously as you need to and then on 171 00:10:00,240 --> 00:10:03,589 your next breath inhale halfway lift 172 00:10:03,589 --> 00:10:06,420 find that extension and then on your 173 00:10:06,420 --> 00:10:09,899 exhale slide it down send the fingertips 174 00:10:09,899 --> 00:10:11,910 left to right maybe back a bit as we 175 00:10:11,910 --> 00:10:13,860 open the chest and shoulders we rise all 176 00:10:13,860 --> 00:10:18,180 the way up full body stretch and exhale 177 00:10:18,180 --> 00:10:21,769 hands to the heart 178 00:10:21,829 --> 00:10:24,540 great inhale reach the fingertips up 179 00:10:24,540 --> 00:10:29,010 overhead exhale diving forward enjoy 180 00:10:29,010 --> 00:10:31,500 this move 181 00:10:31,500 --> 00:10:34,060 notice how my knees are always soft 182 00:10:34,060 --> 00:10:36,820 buoyant inhale even here not walking 183 00:10:36,820 --> 00:10:42,790 halfway lift and exhale really plant the 184 00:10:42,790 --> 00:10:45,540 palms step or hop it back to plank 185 00:10:45,540 --> 00:10:48,190 you can skip these chaturanga push-ups 186 00:10:48,190 --> 00:10:49,870 here or you can lower the knees or keep 187 00:10:49,870 --> 00:10:51,940 them lifted to tend the gaze forward and 188 00:10:51,940 --> 00:10:54,040 three more this is the last three so you 189 00:10:54,040 --> 00:11:00,010 can do it one two pressing into all ten 190 00:11:00,010 --> 00:11:04,959 knuckles and three great this time after 191 00:11:04,959 --> 00:11:06,430 three we're going to lower all the way 192 00:11:06,430 --> 00:11:08,829 down to the belly walk the fingertips 193 00:11:08,829 --> 00:11:12,970 off the mat pull the elbows up you miss 194 00:11:12,970 --> 00:11:14,410 me and then we'll press into our 195 00:11:14,410 --> 00:11:16,720 foundation to inhale lift up baby Cobra 196 00:11:16,720 --> 00:11:18,910 no need to come here right away what 197 00:11:18,910 --> 00:11:20,890 will work we'll work on this so it took 198 00:11:20,890 --> 00:11:22,540 me a long time to find that space so you 199 00:11:22,540 --> 00:11:24,070 might just be here pressing into the 200 00:11:24,070 --> 00:11:26,620 favorite wherever you are take one more 201 00:11:26,620 --> 00:11:30,910 breath in inflate and then exhale to 202 00:11:30,910 --> 00:11:34,300 melt it down awesome palms come 203 00:11:34,300 --> 00:11:35,890 underneath the shoulders we curl the 204 00:11:35,890 --> 00:11:38,320 toes under two options you can come to 205 00:11:38,320 --> 00:11:41,019 all fours then slide it up down dog for 206 00:11:41,019 --> 00:11:43,360 more strength building press up to that 207 00:11:43,360 --> 00:11:45,519 top of a push-up and then send it to 208 00:11:45,519 --> 00:11:47,579 downward facing dog 209 00:11:47,579 --> 00:11:53,500 deep breath in and long exhale out great 210 00:11:53,500 --> 00:11:56,230 and both knees find a little buoyancy 211 00:11:56,230 --> 00:11:57,760 and let's just for fun play with this 212 00:11:57,760 --> 00:11:59,290 hop or this float up towards the front 213 00:11:59,290 --> 00:12:01,600 connect to that mula bandha and that 214 00:12:01,600 --> 00:12:03,279 booty on Abunda that upward current of 215 00:12:03,279 --> 00:12:05,740 energy through the pelvic floor and that 216 00:12:05,740 --> 00:12:08,529 navel to spine connect as you inhale 217 00:12:08,529 --> 00:12:13,649 look forward exhale float to the top 218 00:12:13,649 --> 00:12:19,260 inhale halfway lift and exhale bow 219 00:12:19,260 --> 00:12:23,019 inhale reach all the way up palms kists 220 00:12:23,019 --> 00:12:28,019 overhead and exhale down to the heart 221 00:12:28,019 --> 00:12:30,730 maybe take a second to work out any 222 00:12:30,730 --> 00:12:33,060 kinks in the neck and the shoulders and 223 00:12:33,060 --> 00:12:39,310 reconnect to your breath the 224 00:12:39,310 --> 00:12:40,930 we'll come back to Center find those 225 00:12:40,930 --> 00:12:43,060 soft knees and inhale reach it up 226 00:12:43,060 --> 00:12:45,730 fingertips kiss up overhead follow your 227 00:12:45,730 --> 00:12:50,290 breath all the way down inhale halfway 228 00:12:50,290 --> 00:12:54,640 lift and exhale soften and release back 229 00:12:54,640 --> 00:12:55,529 down 230 00:12:55,529 --> 00:12:58,779 awesome plant the palms get the dog hair 231 00:12:58,779 --> 00:13:01,930 off of your mat excuse me and then we'll 232 00:13:01,930 --> 00:13:04,570 step the toes back come into our plane 233 00:13:04,570 --> 00:13:06,580 and shift our weight forward slowly 234 00:13:06,580 --> 00:13:08,740 lower all the way down on the belly or 235 00:13:08,740 --> 00:13:12,430 inhale chaturanga to updog so we're 236 00:13:12,430 --> 00:13:16,060 either here we're here an up dog and 237 00:13:16,060 --> 00:13:18,370 then together we'll send the sit bones 238 00:13:18,370 --> 00:13:23,200 up and back downward facing mat drop the 239 00:13:23,200 --> 00:13:25,330 left heel inhale slide the right leg up 240 00:13:25,330 --> 00:13:27,490 high take a second here to square the 241 00:13:27,490 --> 00:13:29,589 hips press into both palms evenly then 242 00:13:29,589 --> 00:13:31,630 we'll send the right leg all the way up 243 00:13:31,630 --> 00:13:33,100 by squeezing the right knee up in 244 00:13:33,100 --> 00:13:34,450 through the course so just a little 245 00:13:34,450 --> 00:13:36,250 Court check-in as we make this 246 00:13:36,250 --> 00:13:38,710 transition oh great then I'm going to 247 00:13:38,710 --> 00:13:41,290 pivot on the back foot keep that front 248 00:13:41,290 --> 00:13:43,870 knee bent and spiral all the way up into 249 00:13:43,870 --> 00:13:46,150 veer Vajrasana to pull the pinkies back 250 00:13:46,150 --> 00:13:49,620 find your footing 251 00:13:49,770 --> 00:13:53,350 we'll just explore the legs here nice 252 00:13:53,350 --> 00:13:56,770 and strong top of the left thigh spirals 253 00:13:56,770 --> 00:13:59,290 out top with the right things spirals 254 00:13:59,290 --> 00:14:01,650 out pulls back excuse me 255 00:14:01,650 --> 00:14:04,210 top of the right thigh spirals out top 256 00:14:04,210 --> 00:14:07,740 of the left thigh spirals in excuse me 257 00:14:07,740 --> 00:14:16,650 and we sink in deep find your breath 258 00:14:16,650 --> 00:14:19,120 then today we're gonna strain that front 259 00:14:19,120 --> 00:14:20,530 leg as we send the right fingertips 260 00:14:20,530 --> 00:14:23,350 forward up and back so often we practice 261 00:14:23,350 --> 00:14:25,540 this with the the front knee bent today 262 00:14:25,540 --> 00:14:26,740 we're gonna straighten both legs 263 00:14:26,740 --> 00:14:28,810 find lengthen the right side body and 264 00:14:28,810 --> 00:14:31,420 then tilt all the way forward into your 265 00:14:31,420 --> 00:14:33,970 triangle and careful not to place any 266 00:14:33,970 --> 00:14:36,070 pressure on that right knee draw the 267 00:14:36,070 --> 00:14:38,500 shoulders away we may be here maybe here 268 00:14:38,500 --> 00:14:40,959 here here breathing into the left side 269 00:14:40,959 --> 00:14:43,180 body open your heart draw your right 270 00:14:43,180 --> 00:14:46,209 shoulder under and then we'll soften 271 00:14:46,209 --> 00:14:47,920 through that right knee come back to 272 00:14:47,920 --> 00:14:50,339 warrior two 273 00:14:50,550 --> 00:14:53,740 great slowly drop the left fingertips 274 00:14:53,740 --> 00:14:55,990 down to come up we come into high lunge 275 00:14:55,990 --> 00:14:59,730 for one full strong buoyant breath and 276 00:14:59,730 --> 00:15:03,990 then on an exhale cascade it all down 277 00:15:03,990 --> 00:15:07,060 plant the palms slide the right toes 278 00:15:07,060 --> 00:15:08,650 back if you ever want to sneak in those 279 00:15:08,650 --> 00:15:10,330 three chaturanga push-ups here you can 280 00:15:10,330 --> 00:15:12,490 just to add more otherwise we'll slowly 281 00:15:12,490 --> 00:15:14,190 lower all the way onto the belly and 282 00:15:14,190 --> 00:15:16,630 again take the fingertips off the mat 283 00:15:16,630 --> 00:15:18,640 lift the elbows up press into your 284 00:15:18,640 --> 00:15:21,310 foundation strong and inhale we lift up 285 00:15:21,310 --> 00:15:22,390 open your heart 286 00:15:22,390 --> 00:15:24,430 maybe you press up a little bit higher 287 00:15:24,430 --> 00:15:27,250 this time finding what feels good 288 00:15:27,250 --> 00:15:30,880 using the exhale to release and we make 289 00:15:30,880 --> 00:15:34,090 our transition back up to down dog you 290 00:15:34,090 --> 00:15:35,470 can come to all fours or come to that 291 00:15:35,470 --> 00:15:39,550 top of a push-up and send it back nice 292 00:15:39,550 --> 00:15:41,800 work my friends let's do the same thing 293 00:15:41,800 --> 00:15:43,180 on the other side dropping the right 294 00:15:43,180 --> 00:15:46,420 heel sliding the left leg up square 295 00:15:46,420 --> 00:15:48,540 those hips press into both palms evenly 296 00:15:48,540 --> 00:15:50,860 then connect to your core as you make 297 00:15:50,860 --> 00:15:52,570 this transition squeezing your left knee 298 00:15:52,570 --> 00:15:55,180 all the way in and up through into your 299 00:15:55,180 --> 00:15:58,060 lunge tape it on the back foot keep that 300 00:15:58,060 --> 00:16:00,460 front knee bent as we open all the way 301 00:16:00,460 --> 00:16:01,930 up into our warrior two on the other 302 00:16:01,930 --> 00:16:03,940 side so I have a really strong 303 00:16:03,940 --> 00:16:05,320 connection to the outer edge of that 304 00:16:05,320 --> 00:16:07,540 back foot I'm tucking the pelvis finding 305 00:16:07,540 --> 00:16:09,880 that sit bone to heel connection here 306 00:16:09,880 --> 00:16:13,000 and then there is a bit of confusion 307 00:16:13,000 --> 00:16:14,980 about this back leg so I want to open I 308 00:16:14,980 --> 00:16:16,930 want to spiral the inner thigh towards 309 00:16:16,930 --> 00:16:18,790 the back edge of the mat but I also want 310 00:16:18,790 --> 00:16:20,440 to stay rooted in the outer edge of my 311 00:16:20,440 --> 00:16:22,090 back foot that's what's really gonna 312 00:16:22,090 --> 00:16:24,310 engage this puppy pulling the left hip 313 00:16:24,310 --> 00:16:26,350 crease back here make sure you can see 314 00:16:26,350 --> 00:16:29,650 your front big toe breathe here warrior 315 00:16:29,650 --> 00:16:38,980 two lifting up and out of your torso 316 00:16:38,980 --> 00:16:41,410 creating space between each vertebra 317 00:16:41,410 --> 00:16:43,900 nice and strong and then we'll 318 00:16:43,900 --> 00:16:45,310 straighten through that front leg and 319 00:16:45,310 --> 00:16:50,230 tilt it forward up and back so careful 320 00:16:50,230 --> 00:16:52,690 not to crunch here nice and easy focus 321 00:16:52,690 --> 00:16:54,339 on breathing into the left side body 322 00:16:54,339 --> 00:16:56,020 want to keep this nice and open as we 323 00:16:56,020 --> 00:16:58,450 head into our triangle inhale in here 324 00:16:58,450 --> 00:17:00,670 and exhale 325 00:17:00,670 --> 00:17:02,950 keep this length open as you send the 326 00:17:02,950 --> 00:17:06,309 sit bones the hip points back and we 327 00:17:06,309 --> 00:17:11,650 tilt over trikonasana breathe strong 328 00:17:11,650 --> 00:17:14,439 back leg strong legs draw your left 329 00:17:14,439 --> 00:17:16,809 shoulder underneath your right open your 330 00:17:16,809 --> 00:17:18,189 heart up towards the sky take a deep 331 00:17:18,189 --> 00:17:21,459 breath in and then we'll soften through 332 00:17:21,459 --> 00:17:23,020 that front knee come back to your 333 00:17:23,020 --> 00:17:27,609 warrior two deep breath in and then 334 00:17:27,609 --> 00:17:29,350 dropping the right fingertips down to 335 00:17:29,350 --> 00:17:31,660 come up we pivot on that back foot super 336 00:17:31,660 --> 00:17:33,190 strong legs here as we hug everything 337 00:17:33,190 --> 00:17:35,380 into the midline we take one full 338 00:17:35,380 --> 00:17:37,330 buoyant breath here in high lunge 339 00:17:37,330 --> 00:17:41,190 breathe deep and then exhale cascading 340 00:17:41,190 --> 00:17:44,500 it down awesome rock the back foot up to 341 00:17:44,500 --> 00:17:47,320 meet the front forward fold and we're 342 00:17:47,320 --> 00:17:49,030 going to take three to five breaths here 343 00:17:49,030 --> 00:17:50,830 so you can widen the feet a little bit 344 00:17:50,830 --> 00:17:53,470 just letting gravity do the work really 345 00:17:53,470 --> 00:18:03,490 great for the nervous system here just 346 00:18:03,490 --> 00:18:07,630 letting it all hang letting go of any 347 00:18:07,630 --> 00:18:13,559 stress any tension choosing to just 348 00:18:13,559 --> 00:18:17,400 release that which is not serving you 349 00:18:17,400 --> 00:18:22,210 detach from that crap you don't even 350 00:18:22,210 --> 00:18:24,340 have to ideate just say I choose to let 351 00:18:24,340 --> 00:18:35,470 go it's funny I said I choose to let go 352 00:18:35,470 --> 00:18:37,150 then I took a breath in and I just felt 353 00:18:37,150 --> 00:18:40,080 something in my upper back body go 354 00:18:40,080 --> 00:18:48,220 really gentle release hmmm so nice and 355 00:18:48,220 --> 00:18:49,929 slow so we avoid a little head rush here 356 00:18:49,929 --> 00:18:51,669 we're gonna slide up to that flat back 357 00:18:51,669 --> 00:18:55,570 position nice and slow and then exhale 358 00:18:55,570 --> 00:18:58,390 release and then same thing connect all 359 00:18:58,390 --> 00:19:00,850 four corners of your feet and nice and 360 00:19:00,850 --> 00:19:03,340 slow we'll send the fingertips left to 361 00:19:03,340 --> 00:19:07,950 right to come up oh yeah 362 00:19:07,950 --> 00:19:13,149 inhale in and exhale beautiful 363 00:19:13,149 --> 00:19:17,919 a dress fact isn't hmm 364 00:19:17,919 --> 00:19:19,839 all right last time through we got this 365 00:19:19,839 --> 00:19:23,229 ready soft knees inhale reach it up the 366 00:19:23,229 --> 00:19:28,139 full breath exhale down you go 367 00:19:28,139 --> 00:19:30,729 stretch it out love your body enjoy this 368 00:19:30,729 --> 00:19:34,139 moment inhale halfway lift exhale 369 00:19:34,139 --> 00:19:38,229 connecting as we release down great walk 370 00:19:38,229 --> 00:19:40,629 the feet in together plant the palms 371 00:19:40,629 --> 00:19:42,580 step or hop it back to plank 372 00:19:42,580 --> 00:19:43,960 again you can insert those three 373 00:19:43,960 --> 00:19:45,219 push-ups here if you want more fire 374 00:19:45,219 --> 00:19:47,139 otherwise we'll just slowly lower all 375 00:19:47,139 --> 00:19:48,249 the way onto the bellies 376 00:19:48,249 --> 00:19:50,289 fingertips come off the mat we press 377 00:19:50,289 --> 00:19:52,989 another foundation elbows lift up and we 378 00:19:52,989 --> 00:19:55,330 inhale roll up through the spine maybe a 379 00:19:55,330 --> 00:20:00,309 little bit higher this time and use that 380 00:20:00,309 --> 00:20:04,450 exhale to fall back moving with the 381 00:20:04,450 --> 00:20:06,820 breath plant the palms come to all fours 382 00:20:06,820 --> 00:20:09,609 or push up to plank and we'll send it 383 00:20:09,609 --> 00:20:11,080 back downward facing dog 384 00:20:11,080 --> 00:20:13,419 drop the left heel inhale slide the 385 00:20:13,419 --> 00:20:14,469 right leg up high 386 00:20:14,469 --> 00:20:17,349 bend that right knee hug it into Center 387 00:20:17,349 --> 00:20:21,339 and step it up into your lunge welcome 388 00:20:21,339 --> 00:20:23,379 that heat that tapas if you're 389 00:20:23,379 --> 00:20:24,820 struggling to keep up just moving your 390 00:20:24,820 --> 00:20:26,739 own pace you're all good my friend 391 00:20:26,739 --> 00:20:30,190 give it on the back foot and ennio open 392 00:20:30,190 --> 00:20:32,399 up warrior two 393 00:20:32,399 --> 00:20:36,999 so moving with the breath here finding 394 00:20:36,999 --> 00:20:40,690 that synchronicity we have nice strong 395 00:20:40,690 --> 00:20:42,489 legs here I'm going to inhale straighten 396 00:20:42,489 --> 00:20:44,259 the front leg this time both palms are 397 00:20:44,259 --> 00:20:46,089 going to come up palms either kiss 398 00:20:46,089 --> 00:20:47,379 together or if you're feeling a little 399 00:20:47,379 --> 00:20:49,179 too tight in the shoulders you can just 400 00:20:49,179 --> 00:20:50,979 bring them up here or fingertips 401 00:20:50,979 --> 00:20:53,289 together inhale pull the thumbs back 402 00:20:53,289 --> 00:20:56,139 breathe in exhale send your gaze past 403 00:20:56,139 --> 00:20:58,570 your right fingertips sink deep or your 404 00:20:58,570 --> 00:21:01,479 - here we go inhale lengthen tailbone 405 00:21:01,479 --> 00:21:02,859 down straighten the front leg 406 00:21:02,859 --> 00:21:05,019 reach it up arms are going to get tired 407 00:21:05,019 --> 00:21:06,099 here especially if you're new to the 408 00:21:06,099 --> 00:21:07,809 practice stick with it great for 409 00:21:07,809 --> 00:21:09,669 circulation you got it you totally have 410 00:21:09,669 --> 00:21:14,140 this on an exhale warrior two 411 00:21:14,140 --> 00:21:17,350 maybe sinking a little deeper inhale 412 00:21:17,350 --> 00:21:20,190 pressing your feet 413 00:21:20,190 --> 00:21:23,440 exhale connecting your focus with the 414 00:21:23,440 --> 00:21:29,190 breath and the movement inhale rise up 415 00:21:29,190 --> 00:21:36,750 and exhale warrior two inhale rise up 416 00:21:36,750 --> 00:21:41,019 this time exhale warrior two and we're 417 00:21:41,019 --> 00:21:42,610 gonna switch through Center and take it 418 00:21:42,610 --> 00:21:44,470 to the other side so hands can come to 419 00:21:44,470 --> 00:21:46,480 the waistline for a rest and then I'm 420 00:21:46,480 --> 00:21:48,549 going to straighten that leg turn the 421 00:21:48,549 --> 00:21:50,769 right toes in and the same thing as 422 00:21:50,769 --> 00:21:52,299 yesterday just move to the other side 423 00:21:52,299 --> 00:21:54,389 from here so turning left toes out 424 00:21:54,389 --> 00:21:57,340 finding my footing first so really find 425 00:21:57,340 --> 00:21:59,320 that foundation make sure you can see 426 00:21:59,320 --> 00:22:04,059 your front big toe mm-hmm and then 427 00:22:04,059 --> 00:22:05,380 whenever you're ready you can move with 428 00:22:05,380 --> 00:22:06,669 me or you can move on your own time 429 00:22:06,669 --> 00:22:09,159 coming into your warrior two really 430 00:22:09,159 --> 00:22:11,380 strong pose from the ground up here 431 00:22:11,380 --> 00:22:14,740 strong legs and then we'll move into a 432 00:22:14,740 --> 00:22:16,149 little flow with the breath inhaling 433 00:22:16,149 --> 00:22:18,700 straightening the front leg sending the 434 00:22:18,700 --> 00:22:21,130 fingertips up the focus the nose can 435 00:22:21,130 --> 00:22:24,330 follow to kind of integrate the neck 436 00:22:24,330 --> 00:22:26,529 take a deep breath in and on an exhale 437 00:22:26,529 --> 00:22:29,610 move back into warrior two 438 00:22:29,610 --> 00:22:34,590 try not to rush this inhale reaching up 439 00:22:34,769 --> 00:22:44,919 and exhale Fira two inhale stay 440 00:22:44,919 --> 00:22:46,990 connected from the base of the pelvis 441 00:22:46,990 --> 00:22:49,120 the coccyx all the way up through the 442 00:22:49,120 --> 00:22:51,600 crown of the head 443 00:23:01,769 --> 00:23:11,799 take up space I will do one more 444 00:23:11,799 --> 00:23:17,079 inhaling reaching up and exhale to that 445 00:23:17,079 --> 00:23:22,209 warrior two awesome bring the hands for 446 00:23:22,209 --> 00:23:24,429 the waistline for arrests and we'll 447 00:23:24,429 --> 00:23:26,859 straighten that front leg turn the toes 448 00:23:26,859 --> 00:23:28,479 in and just once again draw them in 449 00:23:28,479 --> 00:23:30,219 there's a little bit wider than shoulder 450 00:23:30,219 --> 00:23:32,979 width apart turn the two big toes in 451 00:23:32,979 --> 00:23:34,719 inhale lift your heart kind of a 452 00:23:34,719 --> 00:23:37,029 superhero pose here keep the heart open 453 00:23:37,029 --> 00:23:39,969 as you melt forward just halfway flat 454 00:23:39,969 --> 00:23:43,239 back release the right fingertips down 455 00:23:43,239 --> 00:23:45,789 and inhale open up through the left wing 456 00:23:45,789 --> 00:23:47,950 here adjust your stances needed maybe 457 00:23:47,950 --> 00:23:49,809 the palm comes to the earth maybe you 458 00:23:49,809 --> 00:23:51,759 stay fingertips here or you bring that 459 00:23:51,759 --> 00:23:54,849 block up so here we are inhale open up 460 00:23:54,849 --> 00:23:59,440 through the left arm and exhale release 461 00:23:59,440 --> 00:24:01,839 to Center take it to the right same 462 00:24:01,839 --> 00:24:03,279 thing don't collapse into the shoulders 463 00:24:03,279 --> 00:24:07,779 nice and open breathe deep strong legs 464 00:24:07,779 --> 00:24:10,089 draw energy up from the arches of the 465 00:24:10,089 --> 00:24:13,779 feet here and we come back through 466 00:24:13,779 --> 00:24:15,609 Center and one more time on each side 467 00:24:15,609 --> 00:24:16,989 this time you might take a little bind 468 00:24:16,989 --> 00:24:19,389 bringing the fingertips to the top of 469 00:24:19,389 --> 00:24:25,690 that right thigh and releasing back to 470 00:24:25,690 --> 00:24:30,029 Center and one more time to the right 471 00:24:32,940 --> 00:24:37,479 stay connected to your feet here and 472 00:24:37,479 --> 00:24:40,269 then we'll exhale come back okay from 473 00:24:40,269 --> 00:24:41,709 here we're gonna heel-toe heel-toe the 474 00:24:41,709 --> 00:24:46,779 feet all the way together come into your 475 00:24:46,779 --> 00:24:49,139 forward fold 476 00:24:49,139 --> 00:24:56,940 breathe inhale halfway lift 477 00:24:56,940 --> 00:24:59,940 then exhale soften and bow 478 00:24:59,940 --> 00:25:02,980 then the knees come up onto your feet 479 00:25:02,980 --> 00:25:04,630 we're just gonna come to a nice little 480 00:25:04,630 --> 00:25:06,100 squat position here with the knees 481 00:25:06,100 --> 00:25:09,429 together so if you can see my heels are 482 00:25:09,429 --> 00:25:13,300 lifted I'm gonna draw energy up from the 483 00:25:13,300 --> 00:25:14,470 pelvic floor I'm going to keep my 484 00:25:14,470 --> 00:25:16,929 fingertips on the mat or I'm gonna 485 00:25:16,929 --> 00:25:18,940 practice bringing one thumb to this 486 00:25:18,940 --> 00:25:21,970 tournament holding on to a focal point 487 00:25:21,970 --> 00:25:22,809 at nice 488 00:25:22,809 --> 00:25:25,450 Drishti something I can gaze upon to 489 00:25:25,450 --> 00:25:26,830 help me with my balance and stability 490 00:25:26,830 --> 00:25:29,500 and then maybe just maybe I bring my 491 00:25:29,500 --> 00:25:33,220 palms together here lifting sternum up 492 00:25:33,220 --> 00:25:35,110 to the thumbs finding a fun little 493 00:25:35,110 --> 00:25:37,900 balancing posture here drawing energy up 494 00:25:37,900 --> 00:25:39,790 through the center channel and then also 495 00:25:39,790 --> 00:25:42,010 grounding down through the elbows the 496 00:25:42,010 --> 00:25:44,740 shoulder blades so you might be 497 00:25:44,740 --> 00:25:46,179 fingertips on the mat you might just 498 00:25:46,179 --> 00:25:48,940 have one or maybe you're ready to play 499 00:25:48,940 --> 00:25:55,030 this pressing into all toes that big toe 500 00:25:55,030 --> 00:25:57,850 mound lifting the sternum up towards the 501 00:25:57,850 --> 00:25:58,620 sky 502 00:25:58,620 --> 00:26:01,059 just a little playtime if you fall here 503 00:26:01,059 --> 00:26:05,440 we'll catch you don't worry and then 504 00:26:05,440 --> 00:26:07,230 we'll release fingertips come to the mat 505 00:26:07,230 --> 00:26:09,610 arches of the feet stay together kind of 506 00:26:09,610 --> 00:26:11,050 coming into another garland pose 507 00:26:11,050 --> 00:26:13,330 variation here I'm gonna press the palms 508 00:26:13,330 --> 00:26:15,120 into the earth as the knees come wide 509 00:26:15,120 --> 00:26:17,320 inhale look forward you might do a 510 00:26:17,320 --> 00:26:18,490 little Lions breath here if you're 511 00:26:18,490 --> 00:26:22,929 feeling really frisky if you don't know 512 00:26:22,929 --> 00:26:24,250 what Lions breath is and you just think 513 00:26:24,250 --> 00:26:26,200 I'm a crazy person go check out the 514 00:26:26,200 --> 00:26:28,660 pranayama video for Lions breath and 515 00:26:28,660 --> 00:26:31,450 then nice and easy I'm just gonna slowly 516 00:26:31,450 --> 00:26:34,420 come out of this in my own style so 517 00:26:34,420 --> 00:26:36,220 really mindful though maybe it's 518 00:26:36,220 --> 00:26:38,110 straight on to the sit bones if the body 519 00:26:38,110 --> 00:26:40,780 allows if not I'm gonna come fingertips 520 00:26:40,780 --> 00:26:44,020 to one side so we'll come to seated 521 00:26:44,020 --> 00:26:46,470 extend the legs out nice and long 522 00:26:46,470 --> 00:26:48,370 stretching the legs out here I'm going 523 00:26:48,370 --> 00:26:51,220 to inhale reach the fingertips up exhale 524 00:26:51,220 --> 00:26:52,510 forward fold 525 00:26:52,510 --> 00:26:55,420 paschimottanasana pressing into the 526 00:26:55,420 --> 00:26:56,760 heels 527 00:26:56,760 --> 00:27:05,420 breathing breathing breathing then all 528 00:27:05,420 --> 00:27:08,540 slowly roll up take my arms too kind of 529 00:27:08,540 --> 00:27:11,060 like thriller arms here are some zombie 530 00:27:11,060 --> 00:27:12,710 arms I'm going to connect to my core as 531 00:27:12,710 --> 00:27:18,050 I slowly roll down yes then inhale reach 532 00:27:18,050 --> 00:27:19,700 the fingertips all the way up and 533 00:27:19,700 --> 00:27:23,060 overhead soften through the ankles find 534 00:27:23,060 --> 00:27:25,810 your breath huh 535 00:27:25,810 --> 00:27:27,950 well I'll hug the right knee into the 536 00:27:27,950 --> 00:27:30,110 chest here squeeze it up towards the 537 00:27:30,110 --> 00:27:31,490 heart you might glide it from the 538 00:27:31,490 --> 00:27:32,990 shoulder to the heart here just kind of 539 00:27:32,990 --> 00:27:34,430 massaging the front of that right hip 540 00:27:34,430 --> 00:27:38,120 crease and if you're feeling any 541 00:27:38,120 --> 00:27:40,220 bloating or gas today you might peel the 542 00:27:40,220 --> 00:27:43,930 nose up towards the knee for a little 543 00:27:43,990 --> 00:27:49,220 wind-relieving pose and then eventually 544 00:27:49,220 --> 00:27:51,020 we'll take that right knee release the 545 00:27:51,020 --> 00:27:52,490 head down and take that right knee over 546 00:27:52,490 --> 00:28:01,820 towards the left find a twist close your 547 00:28:01,820 --> 00:28:04,510 eyes and breathe 548 00:28:13,169 --> 00:28:15,760 maybe you turn onto your right ear here 549 00:28:15,760 --> 00:28:20,139 take one more deep breath in and then 550 00:28:20,139 --> 00:28:22,630 use your exhale to come back to Center 551 00:28:22,630 --> 00:28:24,429 squeeze the right knee up towards your 552 00:28:24,429 --> 00:28:26,889 heart and then we'll switch right leg 553 00:28:26,889 --> 00:28:29,380 out left knee and squeeze it and deep 554 00:28:29,380 --> 00:28:33,039 breath maybe moving from shoulder to 555 00:28:33,039 --> 00:28:39,070 heart a little bit here and maybe 556 00:28:39,070 --> 00:28:45,519 drawing nose to me top of the right 557 00:28:45,519 --> 00:28:47,190 thigh bones firming down here 558 00:28:47,190 --> 00:28:49,600 release the head take it into your twist 559 00:28:49,600 --> 00:28:52,299 and your own time work it out nice long 560 00:28:52,299 --> 00:28:56,100 sweeping breaths up and down the spine 561 00:28:56,399 --> 00:29:00,779 maybe turning onto the left ear here 562 00:29:11,670 --> 00:29:14,470 inhale in on your exhale come back to 563 00:29:14,470 --> 00:29:16,630 Center squeeze the left knee up into 564 00:29:16,630 --> 00:29:20,350 your heart and now we'll release it back 565 00:29:20,350 --> 00:29:25,740 down awesome center yourself on the mat 566 00:29:25,740 --> 00:29:28,570 if there's any last little bits a 567 00:29:28,570 --> 00:29:30,370 movement that your body's craving take a 568 00:29:30,370 --> 00:29:32,170 second to do that now a happy baby a 569 00:29:32,170 --> 00:29:36,070 backbend shoulder stand maybe working on 570 00:29:36,070 --> 00:29:37,540 an arm balance that you've been craving 571 00:29:37,540 --> 00:29:40,420 and then we'll journey into our final 572 00:29:40,420 --> 00:29:42,190 and most precious posture which I'm 573 00:29:42,190 --> 00:29:45,420 really craving for some reason today mr. 574 00:29:45,420 --> 00:29:51,250 shavasana or mrs. taking a deep breath 575 00:29:51,250 --> 00:29:52,810 in here whenever you land in your 576 00:29:52,810 --> 00:29:55,300 shavasana taking one full gracious 577 00:29:55,300 --> 00:30:00,070 loving breath in and using the exhale to 578 00:30:00,070 --> 00:30:02,260 relax the weight of the body completely 579 00:30:02,260 --> 00:30:06,490 and fully into the mat soften through 580 00:30:06,490 --> 00:30:10,480 the fingertips and toes remember your 581 00:30:10,480 --> 00:30:14,160 yoga practice has your back life is good 582 00:30:14,160 --> 00:30:16,720 even the challenges are there for a 583 00:30:16,720 --> 00:30:18,840 reason 584 00:30:20,210 --> 00:30:23,269 from my heart to yours namaste taking 585 00:30:23,269 --> 00:30:25,929 care of you tomorrow 586 00:30:26,800 --> 00:30:36,479 [Music]