1 00:00:00,690 --> 00:00:01,920 What's up, my friends? 2 00:00:01,920 --> 00:00:04,080 Welcome to 30 Days of Yoga with Adriene. 3 00:00:04,080 --> 00:00:05,790 I'm Adriene, and it's day 26. 4 00:00:05,790 --> 00:00:08,450 We have five more practices together. 5 00:00:08,450 --> 00:00:09,450 You're doing awesome. 6 00:00:09,450 --> 00:00:13,200 I'd love to hear how its going down below, after your practice, when you're feeling good, 7 00:00:13,200 --> 00:00:16,538 or maybe you've had a challenging day, either way. 8 00:00:16,539 --> 00:00:20,540 Let's do it together, right here, right now, day 26. 9 00:00:20,540 --> 00:00:22,259 Let's go. 10 00:00:22,260 --> 00:00:23,990 Hey, friends. 11 00:00:23,990 --> 00:00:30,860 Today we're going to begin flat on our backs. 12 00:00:30,860 --> 00:00:34,829 Take a second to get settled in. 13 00:00:34,829 --> 00:00:45,500 And we will begin by smiling today and finding a nice, deep breath in and a nice, long breath 14 00:00:45,500 --> 00:00:49,339 out. 15 00:00:49,339 --> 00:00:52,989 Hands can rest gently on the belly here or at your sides. 16 00:00:52,989 --> 00:00:56,589 And we're just going to take a couple more deep breaths. 17 00:00:56,589 --> 00:01:01,649 So allow your breath to inspire a little organic movement in the body here today, whether it's 18 00:01:01,649 --> 00:01:11,470 pointing and flexing the feet, rocking on the heels, maybe spreading the fingertips, 19 00:01:11,470 --> 00:01:16,070 checking in with the wrists; maybe you find a full body stretch here. 20 00:01:16,070 --> 00:01:25,289 Deep breathing, deep breaths, a yawn. 21 00:01:25,290 --> 00:01:30,500 This is yoga, connecting breath to body, mind and heart, here resting on the Earth, feeling 22 00:01:30,500 --> 00:01:31,530 supported. 23 00:01:31,530 --> 00:01:34,660 Take one more deep breath in. 24 00:01:34,660 --> 00:01:37,950 And then if your arms are not up and overhead at this point, go ahead and inhale, reach 25 00:01:37,950 --> 00:01:40,390 the fingertips up. 26 00:01:40,390 --> 00:01:44,380 We're going to slowly release the backs of the hands to the mat or the Earth, and if 27 00:01:44,380 --> 00:01:46,210 they don't release, then that's okay. 28 00:01:46,210 --> 00:01:47,880 That's just a check-in point for you. 29 00:01:47,880 --> 00:01:51,000 So in time, we'll be able to release them. 30 00:01:51,000 --> 00:01:53,000 Breathe into the chest. 31 00:01:53,000 --> 00:01:54,390 Breathe into the heart. 32 00:01:54,390 --> 00:01:57,890 Let your rib cage expand. 33 00:01:57,890 --> 00:02:00,470 And then exhale, let it go. 34 00:02:00,470 --> 00:02:04,490 Now move the breath down to a little more of your mid-section, your lower ribs. 35 00:02:04,490 --> 00:02:10,478 Inhale in, feeling the chest, the lungs, mid-section expand. 36 00:02:10,479 --> 00:02:12,290 Just play with the breath here and then exhale. 37 00:02:12,290 --> 00:02:17,579 And now we are going to inhale in through the nose, fill both those areas plus the belly 38 00:02:17,580 --> 00:02:18,580 up with air. 39 00:02:18,580 --> 00:02:19,580 Here we go. 40 00:02:19,580 --> 00:02:22,600 Inhale, deep breath. 41 00:02:22,600 --> 00:02:26,069 And exhale, let it go, belly falls. 42 00:02:26,069 --> 00:02:28,339 Let's do one more just like that. 43 00:02:28,340 --> 00:02:37,690 Inhale, filling the chest, lungs expand, belly rises, and on an exhale, we fall. 44 00:02:37,690 --> 00:02:38,690 Cool. 45 00:02:38,690 --> 00:02:42,060 From here, go ahead and bend the elbows. 46 00:02:42,060 --> 00:02:43,690 Just let them relax a little bit. 47 00:02:43,690 --> 00:02:48,930 We're going to walk the right heel and the left heel over towards the bottom left corner 48 00:02:48,930 --> 00:02:49,930 of the mat. 49 00:02:49,930 --> 00:02:54,280 Cross the right ankle over the left, and then we are going to press into the head and shoulders 50 00:02:54,280 --> 00:02:57,750 and shimmy towards the top left corner of the mat. 51 00:02:57,750 --> 00:02:59,710 Inhale, reach the arms up and overhead. 52 00:02:59,710 --> 00:03:04,000 We'll take the right hand to the left wrist, and we stretch. 53 00:03:04,000 --> 00:03:06,560 So a little recap. 54 00:03:06,560 --> 00:03:10,720 Walking the heels towards the bottom left corner of the mat, walking the head, the neck, 55 00:03:10,720 --> 00:03:13,310 the shoulders towards the top left corner. 56 00:03:13,310 --> 00:03:19,780 Then I'm going to grab my left wrist with my right hand and find a long stretch of the 57 00:03:19,780 --> 00:03:23,450 right side body, creating like a crescent moon shape here with the body. 58 00:03:23,450 --> 00:03:24,691 Take a deep breath in. 59 00:03:24,691 --> 00:03:29,100 Again, you might play with that three-parts breath, breathing into the chest. 60 00:03:29,100 --> 00:03:32,790 The lungs, the rib cage expands and then the belly rises. 61 00:03:32,790 --> 00:03:34,630 Yes, awesome. 62 00:03:34,630 --> 00:03:38,519 You can feel the skin of the body stretching with that breath. 63 00:03:38,520 --> 00:03:41,680 And then exhale, release it back to center, nice and slow. 64 00:03:41,680 --> 00:03:45,349 Then we'll walk it to the other side. 65 00:03:45,349 --> 00:03:48,750 So you know what to do, and even if this is new for you, just take your time. 66 00:03:48,750 --> 00:03:55,569 We walk the heels towards the right and then the head, and then the shoulders, and then 67 00:03:55,569 --> 00:03:58,958 you can stay here or cross that left ankle over the right. 68 00:03:58,959 --> 00:04:04,370 And we grab now the opposite wrist, so I'm grabbing the right. 69 00:04:04,370 --> 00:04:07,300 Oh, actually, I might have done that wrong the first time. 70 00:04:07,300 --> 00:04:09,560 This time grab your left wrist with your right hand. 71 00:04:09,560 --> 00:04:13,849 Hopefully I grabbed the right wrist with the left hand last time. 72 00:04:13,849 --> 00:04:15,410 If not, I'm human! 73 00:04:15,410 --> 00:04:17,440 Very sorry. 74 00:04:17,440 --> 00:04:20,779 Inhale, breathe into the lungs. 75 00:04:20,779 --> 00:04:22,048 Fill the body with air. 76 00:04:22,048 --> 00:04:26,590 Let the chest, the rib cage expand, and the belly rises with the deep breath in. 77 00:04:26,591 --> 00:04:33,570 Just play here with your breath in your own time. 78 00:04:33,570 --> 00:04:36,020 And then release everything and walk it back to center. 79 00:04:36,020 --> 00:04:37,020 Awesome. 80 00:04:37,020 --> 00:04:42,650 Press the palms now down into the earth by your hips, and hug those knees in one at a 81 00:04:42,650 --> 00:04:43,650 time. 82 00:04:43,650 --> 00:04:48,179 You might scoop the tailbone up towards the sky a bit, letting the lower back become really 83 00:04:48,180 --> 00:04:54,620 flush with the mat, so that lower back is stamping, moving my back down on the yoga 84 00:04:54,620 --> 00:04:55,930 mat as we squeeze the knees up. 85 00:04:55,930 --> 00:04:57,210 And we know what to do here. 86 00:04:57,210 --> 00:04:58,210 Find a little rock and roll. 87 00:04:58,210 --> 00:04:59,210 Point and flex the feet. 88 00:04:59,210 --> 00:05:02,659 You could give yourself a little massage if the muscles are sore. 89 00:05:02,659 --> 00:05:06,490 If the knees are sensitive, or maybe you've gone through a knee injury or something in 90 00:05:06,490 --> 00:05:08,729 healing, give it a little good ju-ju. 91 00:05:08,729 --> 00:05:17,510 Never underestimate the power of your energy, your thoughts, and of touch. 92 00:05:17,510 --> 00:05:19,159 Okay. 93 00:05:19,160 --> 00:05:24,230 Then from here, we'll squeeze the knees up towards the heart, relax the shoulders down, 94 00:05:24,230 --> 00:05:29,280 actively relax the shoulders, relax the weight of the arms down. 95 00:05:29,280 --> 00:05:30,679 Peel the nose up to the knees. 96 00:05:30,680 --> 00:05:31,710 Take a couple breaths here. 97 00:05:31,710 --> 00:05:37,150 Again, see if you can practice breathing into the torso, nice, full, deep breaths. 98 00:05:37,150 --> 00:05:38,239 Maybe you don't come all the way here. 99 00:05:38,240 --> 00:05:39,240 Maybe there's lots of space. 100 00:05:39,240 --> 00:05:41,220 Just embrace where you are today. 101 00:05:41,220 --> 00:05:45,940 For a deeper stretch, you might find a little resistance pressing the soles of the feet 102 00:05:45,940 --> 00:05:49,440 into the fingers as you grab the outer edges. 103 00:05:49,440 --> 00:05:50,440 Just check out where it is today. 104 00:05:50,440 --> 00:05:51,820 Everyone, be conscious of your shoulders. 105 00:05:51,820 --> 00:05:54,860 See if you can rotate the biceps up towards the sky. 106 00:05:54,860 --> 00:06:00,270 Then look away from the video, if you aren't already, and close your eyes for one more 107 00:06:00,270 --> 00:06:03,490 breath cycle in and out here. 108 00:06:03,490 --> 00:06:05,949 Visualize space in between each vertebra. 109 00:06:05,949 --> 00:06:10,480 You say vertebra, I say vertebrae. 110 00:06:10,480 --> 00:06:14,250 And then we gently release. 111 00:06:14,250 --> 00:06:15,250 Awesome. 112 00:06:15,250 --> 00:06:17,790 Come to a nice, reclined cobbler's pose here. 113 00:06:17,790 --> 00:06:23,290 So exploring all lines here with the support of the earth feels really good. 114 00:06:23,290 --> 00:06:25,130 Check in with the breath, 3 parts breath. 115 00:06:25,130 --> 00:06:28,659 We breathe into the chest. 116 00:06:28,660 --> 00:06:31,810 The lungs, the rib cage expands. 117 00:06:31,810 --> 00:06:32,870 The belly rises. 118 00:06:32,870 --> 00:06:35,090 Your hands can rise with that breath in. 119 00:06:35,090 --> 00:06:39,130 And then exhale, it falls. 120 00:06:39,130 --> 00:06:40,990 Close your eyes. 121 00:06:40,990 --> 00:06:52,830 Two more breaths just like that. 122 00:06:52,830 --> 00:07:03,430 Awesome. 123 00:07:03,430 --> 00:07:06,240 Bring the fingertips now to the outer edges of the leg. 124 00:07:06,240 --> 00:07:07,280 Hike your knees up. 125 00:07:07,280 --> 00:07:08,280 Bring them together. 126 00:07:08,280 --> 00:07:10,859 We're going to cross the right ankle over the left. 127 00:07:10,860 --> 00:07:12,639 Grab the outer edges of the feet. 128 00:07:12,639 --> 00:07:15,010 Thumbs are going to come into the arches of the feet and we're going to give ourselves 129 00:07:15,010 --> 00:07:16,919 just a little massage. 130 00:07:16,919 --> 00:07:29,008 Sweet feet, maybe checking in with the tops of the feet too, honoring your feet here. 131 00:07:29,009 --> 00:07:30,930 So important. 132 00:07:30,930 --> 00:07:34,080 Way more important than we, I think, remember. 133 00:07:34,080 --> 00:07:39,599 Our sweet feet, and honoring them, keeping them healthy, happy. 134 00:07:39,600 --> 00:07:45,010 Nice, conscious footing is a great metaphor, I think, for life, so that we can dance on 135 00:07:45,010 --> 00:07:52,819 them, so we can trek into the unknown, and so that we can stand grounded, find balance. 136 00:07:52,819 --> 00:07:54,270 You get the picture, I think. 137 00:07:54,270 --> 00:07:55,430 Let's rock and roll. 138 00:07:55,430 --> 00:08:00,340 Navel draws in, energetically, and we begin to rock, front to back. 139 00:08:00,340 --> 00:08:05,448 Front to back, massaging the spine, maybe you'll find a place to hover here. 140 00:08:05,449 --> 00:08:13,509 And again, visualizing the spine here as you find a little back and forth flexion. 141 00:08:13,509 --> 00:08:18,669 And when you feel satisfied, sit up nice and tall, sukhasana, the easy pose. 142 00:08:18,669 --> 00:08:23,919 So here we are, day 26, and you might be like, "Girl, this is not an easy pose." 143 00:08:23,919 --> 00:08:32,159 So rather than just thinking about this as the easy pose, we're just going to aim to 144 00:08:32,159 --> 00:08:35,049 find ease here. 145 00:08:35,049 --> 00:08:40,620 So here in the homestretch, I think its important that whatever level we're working on in our 146 00:08:40,620 --> 00:08:43,809 practice, that we take a second to just kind of pull back. 147 00:08:43,809 --> 00:08:48,050 And it's great to challenge ourselves and to set goals, but also know that we always 148 00:08:48,050 --> 00:08:56,020 have this place of home and ease to return to in between working towards our goals, those 149 00:08:56,020 --> 00:09:00,230 challenging poses, those kind of fun poses. 150 00:09:00,230 --> 00:09:06,700 Just remember you always have this simple meditation pose to connect to each day, to 151 00:09:06,700 --> 00:09:11,791 find simplicity and aim to find ease and stillness. 152 00:09:11,791 --> 00:09:15,831 So we're going to just take three nice, full breaths here, honoring just that, remembering 153 00:09:15,831 --> 00:09:21,600 that this tool is here for us always and is essentially the foundation of our practice, 154 00:09:21,600 --> 00:09:26,560 also of our meditation practice, which we can talk more about later. 155 00:09:26,560 --> 00:09:37,369 So close your eyes and find your breath. 156 00:09:37,370 --> 00:09:55,380 Let's take some neck circles here, continuing with the breath, checking in with the neck 157 00:09:55,380 --> 00:10:03,770 and the shoulders here, finding what feels good and taking the ease that we aim for in 158 00:10:03,770 --> 00:10:09,100 easy pose, sukhasana, with us as we dive forward onto all fours. 159 00:10:09,100 --> 00:10:11,420 Here we go. 160 00:10:11,420 --> 00:10:13,120 Take a couple cat-cows here. 161 00:10:13,120 --> 00:10:16,290 Keep deepening the breath. 162 00:10:16,290 --> 00:10:18,140 Let go of to-do lists. 163 00:10:18,140 --> 00:10:22,300 Let go of words unspoken. 164 00:10:22,300 --> 00:10:29,670 Let's open ourselves up to something new here in this kind of quick, yummy, full-body yoga 165 00:10:29,670 --> 00:10:30,670 practice today. 166 00:10:30,670 --> 00:10:39,599 So nice and easy, taking the principles of finding ease into our next posture, good old 167 00:10:39,600 --> 00:10:40,959 downward facing dog. 168 00:10:40,959 --> 00:10:42,140 Curl the toes under. 169 00:10:42,140 --> 00:10:43,730 Walk the palms forward. 170 00:10:43,730 --> 00:10:47,560 And nice and easy, with integrity, keep a nice awareness on the torso so we're not just 171 00:10:47,560 --> 00:10:51,829 dumping all of our weight into the earth as we lift the hips up, but we're keeping integrity, 172 00:10:51,830 --> 00:10:53,460 full body experience. 173 00:10:53,460 --> 00:10:57,290 You can open your eyes here, look at your sweet legs, your sweet feet, as you paddle 174 00:10:57,290 --> 00:10:58,650 it out. 175 00:10:58,650 --> 00:11:01,449 How awesome it is to be alive. 176 00:11:01,450 --> 00:11:04,170 Press into all ten knuckles. 177 00:11:04,170 --> 00:11:06,029 Breathe into the chest. 178 00:11:06,029 --> 00:11:11,260 The rib cage expands, the belly fills, and exhale. 179 00:11:11,260 --> 00:11:14,260 Let it go. 180 00:11:14,260 --> 00:11:15,269 Great. 181 00:11:15,269 --> 00:11:17,870 Take it for a nice, slow walk up towards the front edge. 182 00:11:17,870 --> 00:11:23,220 We're going to hang here for a couple breaths, so feel free to bend the knees generously. 183 00:11:23,220 --> 00:11:25,290 Again, find what feels good. 184 00:11:25,290 --> 00:11:28,829 Nice, conscious footing as the toes point forward. 185 00:11:28,830 --> 00:11:32,910 We grab the elbows perhaps, rock a little side to side. 186 00:11:32,910 --> 00:11:34,810 Stick with your breath, my friends. 187 00:11:34,810 --> 00:11:36,930 Breathe into the backs of the legs. 188 00:11:36,930 --> 00:11:41,689 Breathe into that back body. 189 00:11:41,690 --> 00:11:43,310 Nobody's knees should be locked here. 190 00:11:43,310 --> 00:11:50,680 In fact, nice generous bend is really great, I think. 191 00:11:50,680 --> 00:11:58,420 Then inhale, slide the palms up past the ankles, past the shins, to the tops of the thighs. 192 00:11:58,420 --> 00:12:02,599 Loop the shoulders, pull those elbows back, find your flat-back position today. 193 00:12:02,600 --> 00:12:05,450 This time we're going to take a second to turn to the left. 194 00:12:05,450 --> 00:12:10,020 It's like a little performance art piece. 195 00:12:10,020 --> 00:12:11,020 Hello. 196 00:12:11,020 --> 00:12:14,769 And I'm joking, but that's what I love about yoga too, is just kind of getting into my 197 00:12:14,769 --> 00:12:15,769 weird. 198 00:12:15,769 --> 00:12:20,040 People are always saying, "Thanks for keeping yoga weird," and I'm like, "Is that an Austen 199 00:12:20,040 --> 00:12:21,040 joke?" 200 00:12:21,040 --> 00:12:24,260 But really, I like it. 201 00:12:24,260 --> 00:12:25,709 No yoga robots. 202 00:12:25,709 --> 00:12:29,790 So what I'm doing here is I'm turning my right ear to the ground, pulling my shoulders away, 203 00:12:29,790 --> 00:12:31,709 finding extension to the crown of the head. 204 00:12:31,710 --> 00:12:35,470 Tuck your chin slightly to lengthen through the back and the neck. 205 00:12:35,470 --> 00:12:38,899 Then carve a line with your nose through center and take it to the other side. 206 00:12:38,899 --> 00:12:42,520 So I'm having to work quite hard here, pressing into all four corners of the feet, breathing 207 00:12:42,520 --> 00:12:47,699 into the backs of the legs, drawing my navel up towards my spine, making sure that I'm 208 00:12:47,700 --> 00:12:52,140 tucking my tailbone just slightly so my lower back is nice and long. 209 00:12:52,140 --> 00:12:55,050 Pull the elbows back like two little grasshopper legs. 210 00:12:55,050 --> 00:12:56,089 Extend through the crown of the head. 211 00:12:56,089 --> 00:13:01,990 Tuck your chin slightly, and then exhale, release back to center, and we'll slide it 212 00:13:01,990 --> 00:13:02,990 down. 213 00:13:02,990 --> 00:13:04,220 Awesome, my friends. 214 00:13:04,220 --> 00:13:05,959 Plant your palms. 215 00:13:05,959 --> 00:13:09,589 Slide the toes back one at a time, we'll keep it nice and easy today, to plank and pedal 216 00:13:09,589 --> 00:13:10,790 it out here. 217 00:13:10,790 --> 00:13:12,230 See if you can find a buoyancy. 218 00:13:12,230 --> 00:13:14,510 You might even bend the elbows a couple times. 219 00:13:14,510 --> 00:13:17,160 Just make sure you're not holding and waiting. 220 00:13:17,160 --> 00:13:20,120 Find a little bit of air underneath you. 221 00:13:20,120 --> 00:13:22,680 Find your breath. 222 00:13:22,680 --> 00:13:27,290 And then when you're ready, we'll slowly lower all the way down to the belly. 223 00:13:27,290 --> 00:13:29,300 Great. 224 00:13:29,300 --> 00:13:31,120 Press into the tops of the feet. 225 00:13:31,120 --> 00:13:32,770 Press into your pubic bone. 226 00:13:32,770 --> 00:13:36,290 Palms underneath the shoulders, we find ease as we loop the shoulders. 227 00:13:36,290 --> 00:13:41,529 Pull those elbows back again, and inhale, open your heart, cobra. 228 00:13:41,529 --> 00:13:43,420 Spread awareness through the palms. 229 00:13:43,420 --> 00:13:47,440 Create a full body experience here, my friends, as once again, this time we're going to keep 230 00:13:47,441 --> 00:13:50,180 the chin lifted as we turn towards the left. 231 00:13:50,180 --> 00:13:53,010 Breathe into the right side of that neck. 232 00:13:53,010 --> 00:13:58,790 Pull your right shoulder away from your right ear, and then through center, stay strong 233 00:13:58,790 --> 00:14:00,269 in the back, body to the left. 234 00:14:00,269 --> 00:14:02,170 Again, loop that left shoulder back. 235 00:14:02,170 --> 00:14:04,079 Pull both elbows towards the back edge. 236 00:14:04,079 --> 00:14:08,029 Breathe in, and exhale, back to center. 237 00:14:08,029 --> 00:14:10,579 Smile, and we release. 238 00:14:10,579 --> 00:14:12,040 Curl the toes under. 239 00:14:12,040 --> 00:14:13,709 Come to all fours. 240 00:14:13,709 --> 00:14:16,170 Great, everyone. 241 00:14:16,170 --> 00:14:20,420 So wrists underneath the shoulders here, knees directly underneath the hips. 242 00:14:20,420 --> 00:14:22,689 I got a little allergy today. 243 00:14:22,690 --> 00:14:25,810 I'm going to press into the tops of the feet strong. 244 00:14:25,810 --> 00:14:27,930 Notice that the toes are going out or coming in. 245 00:14:27,930 --> 00:14:30,319 Draw them in line with the knees. 246 00:14:30,320 --> 00:14:33,510 Inhale, extend the right toes out long. 247 00:14:33,510 --> 00:14:37,490 Flex your foot, right toes dialed down towards the earth. 248 00:14:37,490 --> 00:14:42,070 Now lift your right inner thigh up towards the sky and breathe. 249 00:14:42,070 --> 00:14:45,399 Now drop your right rib cage, navel up, inhale. 250 00:14:45,399 --> 00:14:47,200 Send the left fingertips forward. 251 00:14:47,200 --> 00:14:49,180 Exhale, nose to knee. 252 00:14:49,180 --> 00:14:51,359 Stay rooted through that back foot. 253 00:14:51,360 --> 00:14:55,339 Inhale, keep it nice and slow, soft and easy. 254 00:14:55,339 --> 00:14:58,829 And exhale, reeling it in, nose to knee. 255 00:14:58,829 --> 00:14:59,829 One more inhale. 256 00:14:59,829 --> 00:15:00,829 Extend. 257 00:15:00,829 --> 00:15:01,829 This time we're going to hold. 258 00:15:01,829 --> 00:15:05,589 We're going to bend the right knee, send it to the right side of your mat. 259 00:15:05,589 --> 00:15:08,470 Let's really charge through that right inner thigh. 260 00:15:08,470 --> 00:15:10,360 Then bend your left elbow. 261 00:15:10,360 --> 00:15:11,820 Send it to the left side of your mat. 262 00:15:11,820 --> 00:15:14,040 Lift up through the left armpit chest. 263 00:15:14,040 --> 00:15:17,240 Breathe here, one more breath, and then exhale, release. 264 00:15:17,240 --> 00:15:18,240 Awesome. 265 00:15:18,240 --> 00:15:19,240 Curl the toes under. 266 00:15:19,240 --> 00:15:21,980 Send those hip bones back, and take a load off. 267 00:15:21,980 --> 00:15:23,959 Little yoga for the feet moment. 268 00:15:23,959 --> 00:15:26,569 Itch your nose. 269 00:15:26,570 --> 00:15:28,480 Find some wrist circles. 270 00:15:28,480 --> 00:15:29,920 Smile. 271 00:15:29,920 --> 00:15:32,810 Fix yourself. 272 00:15:32,810 --> 00:15:38,910 Reconnect with your breath. 273 00:15:38,910 --> 00:15:49,639 Reconnecting with your breath, reconnecting to yourself, connecting to you. 274 00:15:49,639 --> 00:15:51,430 Back to all fours we go. 275 00:15:51,430 --> 00:15:52,881 And same thing on the other side. 276 00:15:52,881 --> 00:15:54,720 So really make sure you find that alignment first. 277 00:15:54,720 --> 00:15:59,990 And through practice, that's going to come as second nature, but at first, it can take 278 00:15:59,990 --> 00:16:09,290 quite some time, maybe 30 days, to really kind of turn on that inner mirror and reconnect 279 00:16:09,290 --> 00:16:14,170 and sometimes rewire, right? 280 00:16:14,170 --> 00:16:17,729 Pressing into the foundation, inhale, send the left toes out, and dial the left toes 281 00:16:17,730 --> 00:16:19,290 down towards the ground. 282 00:16:19,290 --> 00:16:21,079 Left inner thigh spirals up towards the sky. 283 00:16:21,079 --> 00:16:25,349 So this is going to want to happen, and I'm going to dial the top of my left thigh bone 284 00:16:25,350 --> 00:16:26,709 down towards the earth. 285 00:16:26,709 --> 00:16:27,709 Great. 286 00:16:27,709 --> 00:16:29,069 Find an evenness. 287 00:16:29,070 --> 00:16:33,579 You might even connect to that three-parts breath here. 288 00:16:33,579 --> 00:16:36,359 And inhale, reaching the right fingertips forward. 289 00:16:36,360 --> 00:16:37,980 Plug that right shoulder in. 290 00:16:37,980 --> 00:16:38,980 Breathe. 291 00:16:38,980 --> 00:16:41,150 Create space between the earth and you. 292 00:16:41,150 --> 00:16:42,150 Press into your foundation. 293 00:16:42,150 --> 00:16:47,350 Then we're going to light that fire, create strength by bending the left knee, just having 294 00:16:47,350 --> 00:16:50,990 a little fun here, and drawing it over towards the left side of the mat. 295 00:16:50,990 --> 00:16:55,470 Your mind is strong, so stay positive, keep with it. 296 00:16:55,470 --> 00:16:56,470 Lift your left inner thigh. 297 00:16:56,470 --> 00:16:59,020 Bend the right elbow towards the right. 298 00:16:59,020 --> 00:17:00,540 Keeping it weird here, breathe, breathe, breathe. 299 00:17:00,540 --> 00:17:04,959 If you're looking at the video, take your gaze straight down here for one more breath. 300 00:17:04,959 --> 00:17:06,378 And then exhale, release. 301 00:17:06,378 --> 00:17:07,378 Awesome. 302 00:17:07,378 --> 00:17:09,619 Curl the toes under, send it back, and same thing. 303 00:17:09,619 --> 00:17:10,619 It's all you. 304 00:17:10,619 --> 00:17:14,219 Wrist circles, shoulder circles, gentle twists. 305 00:17:14,220 --> 00:17:19,459 So again, here in the homestretch, really trying to empower you to find what feels good 306 00:17:19,459 --> 00:17:23,869 and listen to your body, let your body talk and then to listen to it, and then use the 307 00:17:23,869 --> 00:17:28,188 tools of yoga and pranayama to survey. 308 00:17:28,189 --> 00:17:34,109 All right, and then we'll dive back forward onto all fours. 309 00:17:34,109 --> 00:17:40,000 Walk the palms out just a bit, and then send those hipbones up and back. 310 00:17:40,000 --> 00:17:44,229 Turn the two big toes in here, so those inner thighs are spiraling in and out towards the 311 00:17:44,229 --> 00:17:45,840 back edge of your mat. 312 00:17:45,840 --> 00:17:48,799 Take three breaths here, downward facing dog. 313 00:17:48,799 --> 00:17:50,879 Fill your body with air. 314 00:17:50,879 --> 00:17:53,678 Connect to yourself via the breath. 315 00:17:53,679 --> 00:17:59,610 What's up today? 316 00:17:59,610 --> 00:18:03,590 Notice if you're crashing forward. 317 00:18:03,590 --> 00:18:06,369 See if you can press away from your palms. 318 00:18:06,369 --> 00:18:07,759 Send those heels down. 319 00:18:07,759 --> 00:18:13,340 They don't even have to come close to the mat, no biggie, just the energetic intention. 320 00:18:13,340 --> 00:18:17,980 One more breath wherever you are, and then we slowly lower down. 321 00:18:17,980 --> 00:18:18,980 Awesome. 322 00:18:18,980 --> 00:18:20,269 Cross the left ankle over the right. 323 00:18:20,269 --> 00:18:22,779 Slide on through. 324 00:18:22,779 --> 00:18:27,700 We'll send it all the way back to flat-back position, and once again, hug those sweet 325 00:18:27,700 --> 00:18:31,630 knees up towards the chest. 326 00:18:31,630 --> 00:18:34,669 Great. 327 00:18:34,669 --> 00:18:37,330 Hug the right knee, and send the left leg all the way out. 328 00:18:37,330 --> 00:18:40,570 Deep breath in, squeeze, squeeze, squeeze. 329 00:18:40,570 --> 00:18:41,899 Press through that left heel. 330 00:18:41,899 --> 00:18:45,869 On your deep breath out, open up through that right hip. 331 00:18:45,869 --> 00:18:49,830 So we're going to gently guide the right knee towards the right side of the mat. 332 00:18:49,830 --> 00:18:53,970 Bring the left palm to the top of the left thigh bone. 333 00:18:53,970 --> 00:18:54,980 And then we have lots of options here. 334 00:18:54,980 --> 00:18:58,059 We can rotate that right ankle one way and then the other. 335 00:18:58,059 --> 00:19:04,460 If we have flexibility, we might already begin to grab the big toe, and open and extend this 336 00:19:04,460 --> 00:19:05,860 out long. 337 00:19:05,860 --> 00:19:10,129 Also if you have a strap or a tie or anything at all that can be a little arm extension 338 00:19:10,129 --> 00:19:11,570 for you, this is great. 339 00:19:11,570 --> 00:19:13,539 I have this nice wall here. 340 00:19:13,539 --> 00:19:19,509 But what I want to do is make sure I'm guiding this left hip, this left buttock down, firming 341 00:19:19,509 --> 00:19:22,369 down through that left thigh bone. 342 00:19:22,369 --> 00:19:31,519 So guys, I'm here just to give you a place to work towards, or I'm here even, or I'm 343 00:19:31,519 --> 00:19:32,970 here. 344 00:19:32,970 --> 00:19:38,289 Take one more breath, wherever you are, and then use your exhale to gather it all, reel 345 00:19:38,289 --> 00:19:44,440 it back into center, so again, staying connected in our transitions and then switching, nice 346 00:19:44,440 --> 00:19:46,559 and slow, left leg in. 347 00:19:46,559 --> 00:19:47,620 Squeeze that knee up towards your heart. 348 00:19:47,621 --> 00:19:49,580 Send the right leg out. 349 00:19:49,580 --> 00:19:51,199 Full breaths here. 350 00:19:51,200 --> 00:19:56,320 On an exhale, we bring the right hand to just remind ourselves to firm down through that 351 00:19:56,320 --> 00:20:01,729 right thigh bone as we open up. 352 00:20:01,729 --> 00:20:05,229 So we tend to just kind of focus on "Oh, this asana is only about the hip," but really, 353 00:20:05,229 --> 00:20:11,009 this is about the full body, finding places to ground down, open, stay nice and open through 354 00:20:11,009 --> 00:20:12,269 the chest and the heart. 355 00:20:12,269 --> 00:20:17,659 Again, you might grab that big toe here and open up, or you might even just begin by grabbing 356 00:20:17,659 --> 00:20:21,429 the toe, or again, we might just be here, holding. 357 00:20:21,429 --> 00:20:26,960 Also a strap or tie is always nice here, opening up through. 358 00:20:26,960 --> 00:20:32,029 So we have lots of options. 359 00:20:32,029 --> 00:20:35,700 The most important thing here is to commit to your breath, so lets take one more full 360 00:20:35,700 --> 00:20:39,649 breath in. 361 00:20:39,649 --> 00:20:43,748 And on an exhale, gather it all, reel it all back into center. 362 00:20:43,749 --> 00:20:46,010 Grab the outer edges of your feet. 363 00:20:46,010 --> 00:20:49,149 Send the soles of the feet up towards the sky, happy baby pose. 364 00:20:49,149 --> 00:20:54,649 Draw the tops of the thighs down, and lengthen tailbone towards the back edge of your mat. 365 00:20:54,649 --> 00:20:55,649 Relax your shoulders. 366 00:20:55,649 --> 00:20:56,869 One more breath here. 367 00:20:56,869 --> 00:21:00,279 Then we exhale, release. 368 00:21:00,279 --> 00:21:01,970 Slide both feet down. 369 00:21:01,970 --> 00:21:04,419 Inhale, reach the fingertips up and overhead. 370 00:21:04,419 --> 00:21:06,679 Exhale, interlace the fingertips. 371 00:21:06,679 --> 00:21:08,999 Create a little pillow, a little hammock. 372 00:21:08,999 --> 00:21:12,559 Thumbs can extend where you're going to massage the neck here with the thumbs. 373 00:21:12,559 --> 00:21:19,830 So at this point, we're going to send our body towards shavasana, or we're going to 374 00:21:19,830 --> 00:21:24,949 take again a second for a little playtime, maybe planting the palms and coming into a 375 00:21:24,950 --> 00:21:32,139 shoulder stand, followed by a fish pose, or maybe rolling all the way up for some wide-arm 376 00:21:32,139 --> 00:21:34,439 push ups, a little more strength building today. 377 00:21:34,440 --> 00:21:39,980 Maybe you want to hold and plank or practice a crow, or maybe you want a little more restorative; 378 00:21:39,980 --> 00:21:43,809 you could come to that supta baddha konasana. 379 00:21:43,809 --> 00:21:48,519 So this is a moment in time where we're either connecting to our current goals or challenges 380 00:21:48,519 --> 00:21:51,700 or just exploring the dance of yoga a little more. 381 00:21:51,700 --> 00:21:53,509 Obviously, really be mindful. 382 00:21:53,509 --> 00:21:57,369 Don't try to learn something new in this playtime right before shavasana. 383 00:21:57,369 --> 00:21:59,759 You might save that. 384 00:21:59,759 --> 00:22:06,679 But I do want to offer a little moment now just to ask, "What else do I need in the body 385 00:22:06,679 --> 00:22:08,039 and how can I fulfill that?" 386 00:22:08,039 --> 00:22:12,080 We are going to continue doing that. 387 00:22:12,080 --> 00:22:18,918 So for me, it's keeping the thumbs extended and massaging my tired, sore head and neck. 388 00:22:18,919 --> 00:22:23,039 And then I'm going to slide my legs out long and prepare for shavasana. 389 00:22:23,039 --> 00:22:26,690 For you, it might be the same or it might be something a little bit different, so choreograph 390 00:22:26,690 --> 00:22:33,409 your ending here of our yoga ritual and make sure you take at least a moment or two to 391 00:22:33,409 --> 00:22:34,779 relax in stillness. 392 00:22:34,779 --> 00:22:36,320 And I will see you tomorrow. 393 00:22:36,320 --> 00:22:38,289 Very, very, very awesome work. 394 00:22:38,289 --> 00:22:40,679 I'm so proud of us for sticking with it. 395 00:22:40,679 --> 00:22:44,919 Even if you've missed a day or it hasn't been exactly what you thought, we're here now, 396 00:22:44,919 --> 00:22:48,130 and tomorrow is a new day, and I will see you guys okay? 397 00:22:48,130 --> 00:22:49,130 Take good care. 398 00:22:49,130 --> 00:22:49,131 Namaste.