1 00:00:00,000 --> 00:00:02,009 hi everyone welcome to 30 days of yoga 2 00:00:02,009 --> 00:00:04,620 with Adriene I'm Adriene and its day 23 3 00:00:04,620 --> 00:00:07,649 and I want to feel free so let's hop on 4 00:00:07,649 --> 00:00:15,059 the mat and get started already today 5 00:00:15,059 --> 00:00:17,730 we're going to begin standing in some 6 00:00:17,730 --> 00:00:22,830 ass teepee a four-part equal standing 7 00:00:22,830 --> 00:00:24,330 position where we draw the feet together 8 00:00:24,330 --> 00:00:29,550 and challenge our her balance and really 9 00:00:29,550 --> 00:00:30,750 spread awareness through all four 10 00:00:30,750 --> 00:00:33,930 corners of this like beautiful bottom of 11 00:00:33,930 --> 00:00:37,770 the total totem pole so we have a video 12 00:00:37,770 --> 00:00:39,420 just on some of Stevie it's one of my 13 00:00:39,420 --> 00:00:41,629 favorites because it's one of our silent 14 00:00:41,629 --> 00:00:44,430 videos so you can check that out if you 15 00:00:44,430 --> 00:00:45,539 want to go a little more in-depth but 16 00:00:45,539 --> 00:00:47,700 for now it's about bringing the feet 17 00:00:47,700 --> 00:00:49,829 together really drawing a little 18 00:00:49,829 --> 00:00:51,750 attention and awareness to the soles of 19 00:00:51,750 --> 00:00:54,180 the feet and then kind of drawing energy 20 00:00:54,180 --> 00:00:55,620 up all the way as we've been doing 21 00:00:55,620 --> 00:00:57,780 throughout our practice and bringing the 22 00:00:57,780 --> 00:00:59,039 palms together at the heart 23 00:00:59,039 --> 00:01:00,539 you might shift your weight a little 24 00:01:00,539 --> 00:01:02,850 front and a little back maybe even a 25 00:01:02,850 --> 00:01:05,069 little side to side just to gather your 26 00:01:05,069 --> 00:01:08,400 bearings and if you are you know if you 27 00:01:08,400 --> 00:01:09,930 challenge with a little bit of vertigo 28 00:01:09,930 --> 00:01:11,880 or you're feeling it really off-balance 29 00:01:11,880 --> 00:01:13,040 here you might just keep your eyes open 30 00:01:13,040 --> 00:01:15,750 otherwise go ahead and close your eyes 31 00:01:15,750 --> 00:01:21,509 and wherever you are be here fully so 32 00:01:21,509 --> 00:01:26,820 wherever you are today whether you're 33 00:01:26,820 --> 00:01:29,430 tired or ready to practice let's just be 34 00:01:29,430 --> 00:01:32,820 with that be with how you feel as we 35 00:01:32,820 --> 00:01:36,560 ease into our practice today with a 36 00:01:36,560 --> 00:01:41,700 acceptance and even in not forgiving 37 00:01:41,700 --> 00:01:47,570 quality we're here day 23 it's crazy 38 00:01:47,570 --> 00:01:50,759 just take a couple moments here to find 39 00:01:50,759 --> 00:01:56,310 our footing notice how we feel and to 40 00:01:56,310 --> 00:01:59,060 play with the breath 41 00:02:00,960 --> 00:02:03,570 notice the quality of air in the room 42 00:02:03,570 --> 00:02:06,990 that you're practicing again notice your 43 00:02:06,990 --> 00:02:10,729 energy you might notice the sounds 44 00:02:10,729 --> 00:02:15,720 around you just kind of heightening the 45 00:02:15,720 --> 00:02:17,850 awareness here in four parts equal 46 00:02:17,850 --> 00:02:26,160 standing you might take this moment to 47 00:02:26,160 --> 00:02:31,140 set an intention or reconnect to your 48 00:02:31,140 --> 00:02:36,060 overall goal why you did this 30-day 49 00:02:36,060 --> 00:02:44,430 practice then we'll keep this 50 00:02:44,430 --> 00:02:46,350 conversation with the breath going this 51 00:02:46,350 --> 00:02:48,959 awareness spreading spiraling out 52 00:02:48,959 --> 00:02:51,540 throughout the body as we soften the 53 00:02:51,540 --> 00:02:54,150 knees and open the hands and just we're 54 00:02:54,150 --> 00:02:57,560 going to just kind of come into a soft 55 00:02:57,560 --> 00:03:00,270 body warm up here so starting with the 56 00:03:00,270 --> 00:03:04,110 wrists and the fingers and then moving 57 00:03:04,110 --> 00:03:06,000 to the elbows it's nice and easy 58 00:03:06,000 --> 00:03:09,330 breathing and then to the shoulders 59 00:03:09,330 --> 00:03:11,640 still have my strong foundation of the 60 00:03:11,640 --> 00:03:18,540 feet and the neck and then I'm gonna 61 00:03:18,540 --> 00:03:20,370 bring my hands to my lower back 62 00:03:20,370 --> 00:03:22,530 fingertips pointing up and I'm gonna 63 00:03:22,530 --> 00:03:24,959 inhale just slowly open my heart up 64 00:03:24,959 --> 00:03:27,420 towards the sky and then exhale bend the 65 00:03:27,420 --> 00:03:30,720 knees look down inhale so we're bringing 66 00:03:30,720 --> 00:03:32,280 into the torso we'll open up to the sky 67 00:03:32,280 --> 00:03:35,160 exhale soft knees look forward and one 68 00:03:35,160 --> 00:03:39,090 more time opening up and then releasing 69 00:03:39,090 --> 00:03:41,580 down awesome shift your hands to your 70 00:03:41,580 --> 00:03:43,560 side just for stability I'm gonna lift 71 00:03:43,560 --> 00:03:45,570 the right heel up and begin to rotate 72 00:03:45,570 --> 00:03:47,340 the right ankle one way and then the 73 00:03:47,340 --> 00:03:51,209 other just warming up nice and slow 74 00:03:51,209 --> 00:03:56,250 changing it up a little bit and then 75 00:03:56,250 --> 00:03:57,870 keep the left hand where it is take your 76 00:03:57,870 --> 00:04:00,959 right hand hand slide it down maybe grab 77 00:04:00,959 --> 00:04:02,640 your right ankle and we're just gonna do 78 00:04:02,640 --> 00:04:07,769 a little quad stretch here you can 79 00:04:07,769 --> 00:04:10,049 always do any of these balancing 80 00:04:10,049 --> 00:04:12,090 standing balancing postures at the wall 81 00:04:12,090 --> 00:04:13,620 or hold on to a chair 82 00:04:13,620 --> 00:04:15,690 the back end of your couch it's not 83 00:04:15,690 --> 00:04:20,600 cheating it's being present accepting 84 00:04:20,600 --> 00:04:23,220 cool then we'll switch and same thing 85 00:04:23,220 --> 00:04:24,900 easy breezy just rolling through that 86 00:04:24,900 --> 00:04:27,210 left foot and then taking it for a 87 00:04:27,210 --> 00:04:29,010 little ride checking it with a left 88 00:04:29,010 --> 00:04:31,350 ankle I'm not collapsing into this right 89 00:04:31,350 --> 00:04:33,240 hip but I'm staying present and aware as 90 00:04:33,240 --> 00:04:39,180 I warm up the body today and then I'll 91 00:04:39,180 --> 00:04:40,740 slide my left fingertips down keep that 92 00:04:40,740 --> 00:04:42,449 right hand on the waistline and we just 93 00:04:42,449 --> 00:04:44,729 stretch that quad stretch the front of 94 00:04:44,729 --> 00:04:47,039 that left hip crease maybe use both 95 00:04:47,039 --> 00:04:50,669 hands so to each his own here stretching 96 00:04:50,669 --> 00:04:59,130 it out and then we'll release shake it 97 00:04:59,130 --> 00:05:02,430 out and if you're not at the front edge 98 00:05:02,430 --> 00:05:03,600 of your mat which I'm not we're gonna 99 00:05:03,600 --> 00:05:07,320 walk towards the front and inhale reach 100 00:05:07,320 --> 00:05:08,970 the fingertips nice and high take a deep 101 00:05:08,970 --> 00:05:09,810 breath in here 102 00:05:09,810 --> 00:05:12,630 palms clap together today Jai the 103 00:05:12,630 --> 00:05:15,389 celebratory namaste and then we send it 104 00:05:15,389 --> 00:05:18,330 down through the midline hmmm forward 105 00:05:18,330 --> 00:05:19,020 fold 106 00:05:19,020 --> 00:05:21,539 then the knees generously find what 107 00:05:21,539 --> 00:05:23,669 feels good here we'll take a couple 108 00:05:23,669 --> 00:05:27,139 breaths just work out the kinks 109 00:05:27,139 --> 00:05:34,289 hmmm and after a couple breaths of just 110 00:05:34,289 --> 00:05:36,180 working out the kinks and stretching out 111 00:05:36,180 --> 00:05:38,130 the back and the legs relaxing the way 112 00:05:38,130 --> 00:05:41,550 to the head over we'll find that flat 113 00:05:41,550 --> 00:05:44,870 back position by inhaling in and 114 00:05:44,870 --> 00:05:49,199 exhaling releasing back down great walk 115 00:05:49,199 --> 00:05:51,240 the feet together plant the palms we're 116 00:05:51,240 --> 00:05:52,650 gonna come to all fours here so we'll 117 00:05:52,650 --> 00:05:53,970 just step the toes back and then release 118 00:05:53,970 --> 00:05:56,010 the knees to the ground bringing the two 119 00:05:56,010 --> 00:05:57,990 big toes together widen the knees as 120 00:05:57,990 --> 00:06:00,270 wide as the mat bring the right hand to 121 00:06:00,270 --> 00:06:02,849 the center press away and inhale open 122 00:06:02,849 --> 00:06:05,430 your left hand up towards the sky take a 123 00:06:05,430 --> 00:06:08,580 deep breath in here options to bind here 124 00:06:08,580 --> 00:06:10,349 or bring the left hand to the lower back 125 00:06:10,349 --> 00:06:12,750 we're pressing into the feet pressing 126 00:06:12,750 --> 00:06:16,560 into all fingers here reaching reaching 127 00:06:16,560 --> 00:06:18,840 reaching and then not bringing it back 128 00:06:18,840 --> 00:06:20,460 to Center and taking it to the other 129 00:06:20,460 --> 00:06:22,080 side just opening up the heart and chest 130 00:06:22,080 --> 00:06:24,060 here today in 131 00:06:24,060 --> 00:06:26,770 finding a little twist nice sweeping 132 00:06:26,770 --> 00:06:29,770 breaths up and down the spine long 133 00:06:29,770 --> 00:06:31,499 beautiful neck 134 00:06:31,499 --> 00:06:35,770 and I take a deep breath in and exhale 135 00:06:35,770 --> 00:06:40,419 back to Center oh sorry mm-hmm walk the 136 00:06:40,419 --> 00:06:43,240 palms out walk the knees in underneath 137 00:06:43,240 --> 00:06:45,189 the hip points curl the toes under and 138 00:06:45,189 --> 00:06:47,020 let's explore a little downward-facing 139 00:06:47,020 --> 00:06:48,090 dog 140 00:06:48,090 --> 00:06:51,159 tops with his shoulder spiraling out 141 00:06:51,159 --> 00:06:53,169 away from the ears biceps towards the 142 00:06:53,169 --> 00:06:54,849 front edge of the mat tops of the thighs 143 00:06:54,849 --> 00:06:57,219 have the opposite inner spiral excuse me 144 00:06:57,219 --> 00:06:59,469 opposite spiral there spiraling in and 145 00:06:59,469 --> 00:07:01,270 out towards the back edge of your mat 146 00:07:01,270 --> 00:07:05,979 take a deep breath in then exhale lower 147 00:07:05,979 --> 00:07:09,419 the knees back down come to all fours 148 00:07:09,419 --> 00:07:13,539 awesome take a second here to roll up 149 00:07:13,539 --> 00:07:15,069 the wrist if you need to we're going to 150 00:07:15,069 --> 00:07:17,560 do a lot of little wrist strengthening 151 00:07:17,560 --> 00:07:20,289 and in therapy today so we're all out 152 00:07:20,289 --> 00:07:24,129 there is here if you need to then we're 153 00:07:24,129 --> 00:07:25,990 going to connect to our core by coming 154 00:07:25,990 --> 00:07:28,300 into that hovering cat pressing into the 155 00:07:28,300 --> 00:07:30,339 tops of the feet again find that 156 00:07:30,339 --> 00:07:32,289 beautiful external rotation in the 157 00:07:32,289 --> 00:07:33,849 shoulders biceps towards the front edge 158 00:07:33,849 --> 00:07:35,710 of your mat gaze is straight down as we 159 00:07:35,710 --> 00:07:37,449 lift the knees up you can always skip 160 00:07:37,449 --> 00:07:41,789 this but really connecting lower belly 161 00:07:41,969 --> 00:07:44,919 lengthening tailbone towards the back 162 00:07:44,919 --> 00:07:48,129 edge of your mat one more breath here 163 00:07:48,129 --> 00:07:52,330 welcome that heat that shake and then 164 00:07:52,330 --> 00:07:53,139 exhale release 165 00:07:53,139 --> 00:07:54,909 that's that prana that prana moving 166 00:07:54,909 --> 00:07:56,830 throughout the body okay walk the knees 167 00:07:56,830 --> 00:07:59,289 back walk the palms forward and check 168 00:07:59,289 --> 00:08:01,360 out this fancy move today no trying to 169 00:08:01,360 --> 00:08:04,889 run go here just sliding onto the belly 170 00:08:04,889 --> 00:08:06,879 take your rest here if you need to 171 00:08:06,879 --> 00:08:11,919 finding your breath in and out then with 172 00:08:11,919 --> 00:08:13,629 the palms underneath the shoulders I'll 173 00:08:13,629 --> 00:08:15,669 pull the elbows back in inhale lift up 174 00:08:15,669 --> 00:08:18,899 to a nice strong beautiful baby Cobra 175 00:08:18,899 --> 00:08:22,620 smile breathe 176 00:08:27,360 --> 00:08:30,250 after a couple breaths find your release 177 00:08:30,250 --> 00:08:33,270 on and exhale 178 00:08:33,270 --> 00:08:37,059 well curl the toes under and press up to 179 00:08:37,059 --> 00:08:39,460 plank so you can come to half plank here 180 00:08:39,460 --> 00:08:41,289 or we'll come to plank we're gonna find 181 00:08:41,289 --> 00:08:43,090 that sit bone to heel connection really 182 00:08:43,090 --> 00:08:45,460 strong here so that same integrity that 183 00:08:45,460 --> 00:08:47,980 you had in the hovering cat find here in 184 00:08:47,980 --> 00:08:55,170 plank beautiful one more breath here 185 00:08:55,170 --> 00:08:57,790 then we'll slowly lower to the knees or 186 00:08:57,790 --> 00:08:59,710 join our friends on the knees send the 187 00:08:59,710 --> 00:09:02,770 right leg out strong then send my right 188 00:09:02,770 --> 00:09:04,960 foot all the way up and into a lunge but 189 00:09:04,960 --> 00:09:07,630 this time hang with me I'm gonna take my 190 00:09:07,630 --> 00:09:09,130 left toes and I'm going to bring them 191 00:09:09,130 --> 00:09:12,130 towards the right side of my match then 192 00:09:12,130 --> 00:09:13,840 with front knee stack that I'm gonna 193 00:09:13,840 --> 00:09:19,030 open up into my half warrior so I pulled 194 00:09:19,030 --> 00:09:20,950 the pinkies back I make sure my front 195 00:09:20,950 --> 00:09:22,150 knee is stacked over the front ankle 196 00:09:22,150 --> 00:09:27,310 deep breath in here long breath out then 197 00:09:27,310 --> 00:09:30,310 I'm gonna inch my toes forward and then 198 00:09:30,310 --> 00:09:32,350 nice and easy I'm going to tilt left 199 00:09:32,350 --> 00:09:34,360 fingertips come to the mat here and I'm 200 00:09:34,360 --> 00:09:36,670 going to drop my right fingertips down 201 00:09:36,670 --> 00:09:39,700 to come up maybe I spiral coming on to 202 00:09:39,700 --> 00:09:42,310 that right foot into a little gate 203 00:09:42,310 --> 00:09:44,710 variation here or I can keep the right 204 00:09:44,710 --> 00:09:46,570 heel lifted so basically I'm just going 205 00:09:46,570 --> 00:09:48,670 for a nice fun long stretch here and I'm 206 00:09:48,670 --> 00:09:50,950 also challenging myself to not collapse 207 00:09:50,950 --> 00:09:53,200 my shoulders but keep this extension 208 00:09:53,200 --> 00:09:55,360 through the crown of my head breathe 209 00:09:55,360 --> 00:09:57,640 deep tuck your pelvis everyone breathe 210 00:09:57,640 --> 00:09:59,710 deep so we're giving options today 211 00:09:59,710 --> 00:10:02,530 keeping it nice and stacked alignment is 212 00:10:02,530 --> 00:10:03,880 right action is right but you can come 213 00:10:03,880 --> 00:10:05,950 up onto that right heel you can press on 214 00:10:05,950 --> 00:10:09,930 the outer edge of that back foot breathe 215 00:10:09,930 --> 00:10:11,920 great then to come out of the posture 216 00:10:11,920 --> 00:10:13,720 I'm gonna actually bring my right 217 00:10:13,720 --> 00:10:16,000 fingertips to the earth and I'm gonna 218 00:10:16,000 --> 00:10:18,610 slowly crawl as I turn my right toes 219 00:10:18,610 --> 00:10:20,650 back around and I'm just gonna slowly 220 00:10:20,650 --> 00:10:23,980 unravel back into my low lunge take a 221 00:10:23,980 --> 00:10:26,680 breath or two here let your heart 222 00:10:26,680 --> 00:10:28,720 radiate forward relax your shoulders 223 00:10:28,720 --> 00:10:31,150 down and then nice and easy I'm gonna 224 00:10:31,150 --> 00:10:34,210 come onto the palms come to my knees and 225 00:10:34,210 --> 00:10:36,380 shift through 226 00:10:36,380 --> 00:10:41,180 my belly inhale lift up to baby Cobra 227 00:10:41,180 --> 00:10:42,650 maybe it grows a little bit taller and 228 00:10:42,650 --> 00:10:44,630 then exhale release 229 00:10:44,630 --> 00:10:46,640 cool curl the toes under press up to 230 00:10:46,640 --> 00:10:49,130 plank you got it nice long smooth deep 231 00:10:49,130 --> 00:10:50,750 breaths here we can always lower the 232 00:10:50,750 --> 00:10:54,080 knees really working to spread the 233 00:10:54,080 --> 00:10:55,610 shoulder blades left to right and draw 234 00:10:55,610 --> 00:10:57,260 that navel up so we're not sinking in 235 00:10:57,260 --> 00:10:59,270 the hips we find this bone to heel 236 00:10:59,270 --> 00:11:02,000 connection head ism is involved in the 237 00:11:02,000 --> 00:11:05,270 picture here and then we'll lower the 238 00:11:05,270 --> 00:11:09,050 knees down and join our friends here and 239 00:11:09,050 --> 00:11:10,880 we're gonna switch to the other side so 240 00:11:10,880 --> 00:11:12,980 this time I'm gonna send my left toes 241 00:11:12,980 --> 00:11:17,000 out long and then I'm gonna hug my left 242 00:11:17,000 --> 00:11:19,550 knee and step it up all the way now 243 00:11:19,550 --> 00:11:21,740 swing the right toes towards the left 244 00:11:21,740 --> 00:11:23,750 side of the mat so I'm working in right 245 00:11:23,750 --> 00:11:25,220 angles here I have my alignment of my 246 00:11:25,220 --> 00:11:27,950 front knee and then I'm gonna open up to 247 00:11:27,950 --> 00:11:31,880 my half warrior so giving the legs a 248 00:11:31,880 --> 00:11:33,770 little bit of a break today my friends 249 00:11:33,770 --> 00:11:35,450 and I'm working more on the upper body 250 00:11:35,450 --> 00:11:38,540 I'm gonna find my warrior two here half 251 00:11:38,540 --> 00:11:44,360 warrior then I'm really going to connect 252 00:11:44,360 --> 00:11:46,010 to my abdominal wall here keep that 253 00:11:46,010 --> 00:11:49,070 integrity through the crown of the heads 254 00:11:49,070 --> 00:11:51,650 of this extension here as I begin to 255 00:11:51,650 --> 00:11:54,560 inch my left toes out and find a place 256 00:11:54,560 --> 00:11:56,810 to focus on as I send my right 257 00:11:56,810 --> 00:12:00,260 fingertips down now I can come onto that 258 00:12:00,260 --> 00:12:02,960 right heel here or I can pivot I'm gonna 259 00:12:02,960 --> 00:12:04,520 go ahead and bring the left fingertips 260 00:12:04,520 --> 00:12:06,800 down to come up so I'm plugging into 261 00:12:06,800 --> 00:12:09,320 that shoulder blade here as I open up 262 00:12:09,320 --> 00:12:15,200 and out beautiful breathe deep here 263 00:12:15,200 --> 00:12:16,670 careful not to collapse 264 00:12:16,670 --> 00:12:19,850 create space equidistant space between 265 00:12:19,850 --> 00:12:21,530 the left earlobe and the left shoulder 266 00:12:21,530 --> 00:12:23,060 and the right earlobe and the right 267 00:12:23,060 --> 00:12:29,510 shoulder breathing deep here connecting 268 00:12:29,510 --> 00:12:38,120 to your foundation inhale in and on an 269 00:12:38,120 --> 00:12:40,100 exhale soften and release left 270 00:12:40,100 --> 00:12:42,350 fingertips to come to the ground and we 271 00:12:42,350 --> 00:12:44,510 just walk it back all the way to our low 272 00:12:44,510 --> 00:12:47,180 lunge take your time move nice and slow 273 00:12:47,180 --> 00:12:48,589 as you transition 274 00:12:48,589 --> 00:12:51,089 then we loop the shoulders forward up 275 00:12:51,089 --> 00:12:55,889 and back let the heart open forward and 276 00:12:55,889 --> 00:12:58,800 then we'll plant the palms and slide the 277 00:12:58,800 --> 00:13:01,290 left knee back this time take a rest 278 00:13:01,290 --> 00:13:03,990 balasana sit bones Milt back fingertips 279 00:13:03,990 --> 00:13:07,620 swim behind we relax the shoulders and 280 00:13:07,620 --> 00:13:10,079 take a load off now find your breath 281 00:13:10,079 --> 00:13:13,380 here breathe into your back body soften 282 00:13:13,380 --> 00:13:17,750 through the fingertips relax your jaw 283 00:13:18,860 --> 00:13:30,720 hmm press into your feet tuck your chin 284 00:13:30,720 --> 00:13:33,600 into your chest slowly roll up if this 285 00:13:33,600 --> 00:13:35,399 is not a yummy position for you and your 286 00:13:35,399 --> 00:13:37,290 knees you can shift to side saddle here 287 00:13:37,290 --> 00:13:38,639 just coming right onto your bottom for 288 00:13:38,639 --> 00:13:41,850 the next thing sorry can you tell I work 289 00:13:41,850 --> 00:13:44,160 with kids or I have a lot of experience 290 00:13:44,160 --> 00:13:46,670 with kids I might come on to your bottom 291 00:13:46,670 --> 00:13:48,680 no disrespect 292 00:13:48,680 --> 00:13:52,050 inhale zombie arms up really pressing 293 00:13:52,050 --> 00:13:53,699 through the center of your palm here we 294 00:13:53,699 --> 00:13:56,550 to draw the fingertips down inhale lift 295 00:13:56,550 --> 00:13:59,240 your heart exhale 296 00:13:59,970 --> 00:14:01,620 talk to the hand really pressing through 297 00:14:01,620 --> 00:14:03,630 the base of the palm here if you can 298 00:14:03,630 --> 00:14:05,040 keep your shoulders relaxed in your 299 00:14:05,040 --> 00:14:08,550 heart lifted and then fingertips down 300 00:14:08,550 --> 00:14:10,440 zombie arms really stretching through 301 00:14:10,440 --> 00:14:12,060 the arms to all the tops of the 302 00:14:12,060 --> 00:14:16,290 shoulders down pinkies down and then we 303 00:14:16,290 --> 00:14:17,910 flip once again pressing through the 304 00:14:17,910 --> 00:14:19,560 base of the palm spreading the 305 00:14:19,560 --> 00:14:22,769 fingertips wide find your breath stick 306 00:14:22,769 --> 00:14:27,870 with it awesome then we'll release shake 307 00:14:27,870 --> 00:14:29,730 it off shake it off and we're going to 308 00:14:29,730 --> 00:14:32,399 come into plank position okay so take 309 00:14:32,399 --> 00:14:33,540 your time getting there lots of 310 00:14:33,540 --> 00:14:39,600 integrity we're gonna hold here for 311 00:14:39,600 --> 00:14:41,430 three breaths you totally have this you 312 00:14:41,430 --> 00:14:42,959 can lower the knees but I know you have 313 00:14:42,959 --> 00:14:45,329 this lifting lifting up through the hips 314 00:14:45,329 --> 00:14:46,459 finding that sit bone to heel connection 315 00:14:46,459 --> 00:14:48,779 pressing away from the earth don't let 316 00:14:48,779 --> 00:14:50,880 the shoulder blades collapse here in the 317 00:14:50,880 --> 00:14:52,680 upper back body see if you can broaden 318 00:14:52,680 --> 00:14:54,480 them left to right a kind of poof air 319 00:14:54,480 --> 00:14:57,930 between them really hollowing up through 320 00:14:57,930 --> 00:14:59,640 the upper back body so avoiding this 321 00:14:59,640 --> 00:15:02,000 yikes one more breath here you 322 00:15:02,000 --> 00:15:04,220 got it then send it up and back downward 323 00:15:04,220 --> 00:15:05,110 facing dog 324 00:15:05,110 --> 00:15:11,050 hallelujah bend the knees paddle it out 325 00:15:11,050 --> 00:15:13,370 then we'll slowly walk up towards the 326 00:15:13,370 --> 00:15:15,280 front edge of the mat forward fold 327 00:15:15,280 --> 00:15:19,870 inhale halfway lift and exhale bow 328 00:15:19,870 --> 00:15:21,980 jumping right back in we're gonna plant 329 00:15:21,980 --> 00:15:24,440 the palms and step or hop the feet back 330 00:15:24,440 --> 00:15:28,910 to plank slowly lower down all the way 331 00:15:28,910 --> 00:15:32,480 to the belly inhale lift up Cobra or you 332 00:15:32,480 --> 00:15:35,140 can come to up dog 333 00:15:35,140 --> 00:15:38,780 exhale take a rest hands come together 334 00:15:38,780 --> 00:15:41,210 we bring the two big toes together rest 335 00:15:41,210 --> 00:15:43,160 your forehead on your palms and shake 336 00:15:43,160 --> 00:15:44,660 your hips a little left to right as your 337 00:15:44,660 --> 00:15:49,220 heels open out so again here we don't 338 00:15:49,220 --> 00:15:51,080 just send out we actually check in with 339 00:15:51,080 --> 00:15:53,380 the breath breathing into the back body 340 00:15:53,380 --> 00:15:59,439 feeling your pulse against the earth 341 00:16:14,940 --> 00:16:17,910 great press into the tops of the feet 342 00:16:17,910 --> 00:16:19,840 palms come underneath the shoulders 343 00:16:19,840 --> 00:16:25,000 inhale Cobra smile exhale release curl 344 00:16:25,000 --> 00:16:29,200 the toes under send it up to play all 345 00:16:29,200 --> 00:16:30,370 right this time I'm going to draw my 346 00:16:30,370 --> 00:16:32,560 right hand underneath my right shoulder 347 00:16:32,560 --> 00:16:33,970 really bringing it to the center line 348 00:16:33,970 --> 00:16:37,930 here now turning onto the right outer 349 00:16:37,930 --> 00:16:39,340 edge of the right foot I'm gonna stack 350 00:16:39,340 --> 00:16:41,830 my hips and begin to open up and decide 351 00:16:41,830 --> 00:16:44,080 arm balance opening up through the left 352 00:16:44,080 --> 00:16:45,910 wing now there's plenty of options here 353 00:16:45,910 --> 00:16:47,890 I can bend that left knee and bring the 354 00:16:47,890 --> 00:16:50,410 sole the left foot to the earth everyone 355 00:16:50,410 --> 00:16:53,050 lift your hips up breathe open 356 00:16:53,050 --> 00:16:55,270 everything we've been working up towards 357 00:16:55,270 --> 00:16:57,490 in the last couple episodes of videos 358 00:16:57,490 --> 00:16:59,920 really we can integrate into this 359 00:16:59,920 --> 00:17:02,740 posture here lifting the hips drawing 360 00:17:02,740 --> 00:17:04,420 the shoulders away spiraling the heart 361 00:17:04,420 --> 00:17:07,780 open we might also keep it stacked here 362 00:17:07,780 --> 00:17:09,040 today or if you want to deepen your 363 00:17:09,040 --> 00:17:10,959 practice you can play with grabbing this 364 00:17:10,959 --> 00:17:12,760 big toe straightening the leg coming 365 00:17:12,760 --> 00:17:14,470 into tree legs finding your own 366 00:17:14,470 --> 00:17:16,420 variation you can even do some crunches 367 00:17:16,420 --> 00:17:18,699 here if you're feeling crazy so we're 368 00:17:18,699 --> 00:17:19,780 working at all different levels and 369 00:17:19,780 --> 00:17:21,310 we're challenging ourselves meaning our 370 00:17:21,310 --> 00:17:23,290 edge here today no matter what with a 371 00:17:23,290 --> 00:17:25,000 smile and a full breath in and then 372 00:17:25,000 --> 00:17:27,550 exhale release back to Center 373 00:17:27,550 --> 00:17:30,220 great take a second to send the sit 374 00:17:30,220 --> 00:17:32,500 bones back draw the palms together and 375 00:17:32,500 --> 00:17:38,170 open overhead relax nice work my friends 376 00:17:38,170 --> 00:17:40,860 keep breathing deep 377 00:17:50,860 --> 00:17:53,510 we'll slowly release the arms and we're 378 00:17:53,510 --> 00:17:55,820 going to take it to the other side flip 379 00:17:55,820 --> 00:17:58,040 second face you for this one all right 380 00:17:58,040 --> 00:18:02,270 coming into plank left palm now comes to 381 00:18:02,270 --> 00:18:03,980 the centerline we stack it right 382 00:18:03,980 --> 00:18:05,480 underneath that shoulder as we turn 383 00:18:05,480 --> 00:18:07,910 coming on to the outer edge of that left 384 00:18:07,910 --> 00:18:11,300 foot now I'm gonna slowly tuck my pelvis 385 00:18:11,300 --> 00:18:13,670 lengthen my tailbone towards my heels 386 00:18:13,670 --> 00:18:14,690 find that sit bone to heel connection 387 00:18:14,690 --> 00:18:19,460 and open up here nice and strong side 388 00:18:19,460 --> 00:18:22,700 arm balance side plank breathing deep 389 00:18:22,700 --> 00:18:25,340 here spiraling the tops of the thighs 390 00:18:25,340 --> 00:18:28,010 inward pressing into my heels finding 391 00:18:28,010 --> 00:18:29,330 that sit bone to heel connection and 392 00:18:29,330 --> 00:18:31,010 then bending that right knee if I need 393 00:18:31,010 --> 00:18:32,720 to for more support making sure that I'm 394 00:18:32,720 --> 00:18:34,370 working on drawing the hip points up 395 00:18:34,370 --> 00:18:38,150 excuse me that left hip up spiraling the 396 00:18:38,150 --> 00:18:40,520 left ribcage up towards the sky again 397 00:18:40,520 --> 00:18:42,890 you can take any variation you want here 398 00:18:42,890 --> 00:18:44,840 grabbing the right big toes and 399 00:18:44,840 --> 00:18:47,120 straightening that leg long maybe just 400 00:18:47,120 --> 00:18:48,950 lifting doing a little leg lifts or even 401 00:18:48,950 --> 00:18:51,050 tree or if you're feeling crazy you can 402 00:18:51,050 --> 00:18:53,680 do some side crunches so that's all 403 00:18:53,680 --> 00:18:56,870 something to look forward to we're 404 00:18:56,870 --> 00:18:58,850 breathing deep breathing breathing 405 00:18:58,850 --> 00:18:59,300 breathing 406 00:18:59,300 --> 00:19:01,610 meet your edge wherever it is maybe 407 00:19:01,610 --> 00:19:02,930 you've already met and you're in Child's 408 00:19:02,930 --> 00:19:05,870 Pose but keep breathing and then exhale 409 00:19:05,870 --> 00:19:09,890 we'll release same thing send it back 410 00:19:09,890 --> 00:19:11,900 Child's Pose palms are gonna come out 411 00:19:11,900 --> 00:19:13,340 just give a little wrist relief here as 412 00:19:13,340 --> 00:19:17,200 we walk the elbows forward and relax huh 413 00:19:17,200 --> 00:19:20,330 nice work my friends super strong really 414 00:19:20,330 --> 00:19:34,550 nice neat breathing just slowly release 415 00:19:34,550 --> 00:19:38,450 the fingertips down and we're gonna come 416 00:19:38,450 --> 00:19:42,010 to our bellies once again 417 00:19:46,110 --> 00:19:48,460 palms come underneath the shoulders when 418 00:19:48,460 --> 00:19:50,740 you arrive and once again we inhale lift 419 00:19:50,740 --> 00:19:55,710 up baby Cobra exhale forehead to the mat 420 00:19:55,710 --> 00:19:57,460 this time we're gonna reach the 421 00:19:57,460 --> 00:20:00,820 fingertips down inhale in exhale locust 422 00:20:00,820 --> 00:20:03,190 lifting the legs lifting the fingertips 423 00:20:03,190 --> 00:20:06,640 we float we fly we don't crunch the back 424 00:20:06,640 --> 00:20:08,049 of the neck here but keep it nice and 425 00:20:08,049 --> 00:20:10,419 long so once you get the hang of this 426 00:20:10,419 --> 00:20:12,730 pose you can draw your chin into your 427 00:20:12,730 --> 00:20:14,740 chest and send the gaze down feel free 428 00:20:14,740 --> 00:20:17,080 to move the limbs bring it more into 429 00:20:17,080 --> 00:20:19,600 your core here by inhaling reaching the 430 00:20:19,600 --> 00:20:21,460 fingertips forward or back or maybe just 431 00:20:21,460 --> 00:20:23,019 bending the knees so you don't have to 432 00:20:23,019 --> 00:20:25,570 stay static here in locust position you 433 00:20:25,570 --> 00:20:30,279 can find a little movement and we'll 434 00:20:30,279 --> 00:20:32,139 take one more breath here again meeting 435 00:20:32,139 --> 00:20:33,669 our edge you can also do a little risk 436 00:20:33,669 --> 00:20:37,210 therapy here rotating the wrist and then 437 00:20:37,210 --> 00:20:41,500 release hallelujah once again compress 438 00:20:41,500 --> 00:20:43,510 into the palms and send it all the way 439 00:20:43,510 --> 00:20:47,320 back extended Child's Pose or bellossom 440 00:20:47,320 --> 00:20:49,860 huh 441 00:20:52,860 --> 00:20:56,409 tuck your chin to your chest slowly roll 442 00:20:56,409 --> 00:20:57,909 it up again if this is not comfortable 443 00:20:57,909 --> 00:21:00,399 for your knees you can just come right 444 00:21:00,399 --> 00:21:03,490 on to your sit bones and we're going to 445 00:21:03,490 --> 00:21:05,110 take a little gentle twist just to wring 446 00:21:05,110 --> 00:21:06,549 it out right hand comes to the outer 447 00:21:06,549 --> 00:21:08,830 edge of the left thigh left fingertips 448 00:21:08,830 --> 00:21:10,500 come behind we sit up nice and tall 449 00:21:10,500 --> 00:21:14,740 inhaling exhale journey gently into your 450 00:21:14,740 --> 00:21:17,010 twist 451 00:21:23,400 --> 00:21:26,620 and take it through center and we move 452 00:21:26,620 --> 00:21:29,410 to the right inhale lift and lengthen 453 00:21:29,410 --> 00:21:34,770 and exhale journey into the twist 454 00:21:42,099 --> 00:21:45,049 beautiful slowly coming back to center 455 00:21:45,049 --> 00:21:47,389 I'm going to transition towards 456 00:21:47,389 --> 00:21:50,330 shavasana if you you feel like you're 457 00:21:50,330 --> 00:21:52,369 further along in your practice this 458 00:21:52,369 --> 00:21:55,879 would be a great place to open the heels 459 00:21:55,879 --> 00:21:59,049 come into vajrasana and maybe play with 460 00:21:59,049 --> 00:22:00,889 just go ahead and show you this really 461 00:22:00,889 --> 00:22:01,219 fast 462 00:22:01,219 --> 00:22:02,869 maybe play with walking the palms back 463 00:22:02,869 --> 00:22:05,659 keeping that lift in the heart if you 464 00:22:05,659 --> 00:22:10,159 are in a place in your practice where it 465 00:22:10,159 --> 00:22:12,379 makes sense to practice coming on to the 466 00:22:12,379 --> 00:22:14,299 heels you might do this I mean on to the 467 00:22:14,299 --> 00:22:16,789 elbows and then so on and so forth all 468 00:22:16,789 --> 00:22:18,529 the way to the flat back if you're new 469 00:22:18,529 --> 00:22:19,820 to the practice let this be something 470 00:22:19,820 --> 00:22:24,529 that you work towards so you might just 471 00:22:24,529 --> 00:22:26,929 take a couple moments and suped over us 472 00:22:26,929 --> 00:22:29,960 and I recline the hero or you might join 473 00:22:29,960 --> 00:22:33,080 me as we eat gently transition to our 474 00:22:33,080 --> 00:22:34,729 backs so I'm just gonna send the legs 475 00:22:34,729 --> 00:22:37,700 out long stretch stretch stretch wrists 476 00:22:37,700 --> 00:22:39,889 forward as I roll it down connecting to 477 00:22:39,889 --> 00:22:40,839 my core 478 00:22:40,839 --> 00:22:45,769 and then inhale all the way up exhale 479 00:22:45,769 --> 00:22:48,379 bending the elbows to cactus arms we 480 00:22:48,379 --> 00:22:53,950 release into the earth deep breath in 481 00:22:53,950 --> 00:23:00,739 Long breath out eventually making your 482 00:23:00,739 --> 00:23:04,549 way to shavasana taking any little 483 00:23:04,549 --> 00:23:06,950 movement twists happy baby anything at 484 00:23:06,950 --> 00:23:11,269 all along the way to get settled in and 485 00:23:11,269 --> 00:23:13,219 then when you finally arrive choosing to 486 00:23:13,219 --> 00:23:14,629 give yourself permission to just do 487 00:23:14,629 --> 00:23:17,659 absolutely nothing for at least three to 488 00:23:17,659 --> 00:23:23,679 five breaths finding stillness 489 00:23:24,030 --> 00:23:26,190 letting the breath return to its natural 490 00:23:26,190 --> 00:23:28,490 rhythm 491 00:23:30,440 --> 00:23:35,590 we relax let me let go 492 00:23:36,640 --> 00:23:38,720 namaste 493 00:23:38,720 --> 00:23:44,120 [Music] 494 00:23:44,120 --> 00:23:45,640 you 495 00:23:45,640 --> 00:23:48,909 [Music]