1 00:00:00,000 --> 00:00:01,709 hi everyone welcome to 30 days of yoga 2 00:00:01,709 --> 00:00:03,600 with Adriene I'm Adriene and its day 3 00:00:03,600 --> 00:00:14,849 four feeling frisky let's get started so 4 00:00:14,849 --> 00:00:16,590 let's take a deep breath in wherever you 5 00:00:16,590 --> 00:00:20,250 are and a long exhale out and we're 6 00:00:20,250 --> 00:00:22,109 gonna start today's practice day for 7 00:00:22,109 --> 00:00:26,279 practice duh on all fours so make sure 8 00:00:26,279 --> 00:00:27,660 you take a deep breath in and out here 9 00:00:27,660 --> 00:00:30,029 just to arrive on the mat so we're 10 00:00:30,029 --> 00:00:31,710 moving kind of quickly into the practice 11 00:00:31,710 --> 00:00:33,270 today but doesn't mean we're going to 12 00:00:33,270 --> 00:00:36,390 like speed up our rhythm necessarily but 13 00:00:36,390 --> 00:00:37,890 just start right away with a little 14 00:00:37,890 --> 00:00:40,920 gentle cat cow so check in with your 15 00:00:40,920 --> 00:00:42,930 breath take responsibility for your own 16 00:00:42,930 --> 00:00:45,140 happiness here and for me that means 17 00:00:45,140 --> 00:00:48,120 connecting to my breath inhale drop the 18 00:00:48,120 --> 00:00:50,870 belly press away from the earth and 19 00:00:50,870 --> 00:00:54,989 exhale curl the tailbone under begin to 20 00:00:54,989 --> 00:00:58,559 round up through the spine and then we 21 00:00:58,559 --> 00:01:01,350 draw the navel up as we release the 22 00:01:01,350 --> 00:01:03,420 crown of the head down and I speak into 23 00:01:03,420 --> 00:01:08,510 my microphone inhale scooping the belly 24 00:01:08,510 --> 00:01:11,970 down heart opens up crown of the head 25 00:01:11,970 --> 00:01:14,570 lifts we press away from the earth and 26 00:01:14,570 --> 00:01:17,340 exhale curl the tailbone under see if 27 00:01:17,340 --> 00:01:18,780 you can stay connected through the 28 00:01:18,780 --> 00:01:20,250 abdominals here so we're not just kind 29 00:01:20,250 --> 00:01:23,220 of linkie linkie I've never said that 30 00:01:23,220 --> 00:01:23,610 before 31 00:01:23,610 --> 00:01:25,170 thank you thank you for not just I 32 00:01:25,170 --> 00:01:27,509 usually say looky looky anyway we're not 33 00:01:27,509 --> 00:01:30,119 just kind of mindlessly moving through 34 00:01:30,119 --> 00:01:31,920 this spinal flex but really seeing if we 35 00:01:31,920 --> 00:01:35,430 can slow it down and so maybe for the 36 00:01:35,430 --> 00:01:38,220 next couple passes go ahead and take 37 00:01:38,220 --> 00:01:39,990 your eyes your gaze off the video and 38 00:01:39,990 --> 00:01:43,530 close your eyelids just so you can kind 39 00:01:43,530 --> 00:01:46,619 of get into the sensation here as we 40 00:01:46,619 --> 00:01:53,570 continue to breathe and stretch it out 41 00:02:06,160 --> 00:02:08,030 let's do one more 42 00:02:08,030 --> 00:02:13,880 wherever you are visualizing space 43 00:02:13,880 --> 00:02:17,120 between this each vertebra those disks 44 00:02:17,120 --> 00:02:20,660 really creating a little bit of softness 45 00:02:20,660 --> 00:02:23,990 and awareness and the ease throughout 46 00:02:23,990 --> 00:02:26,870 the body alright welcome back to 47 00:02:26,870 --> 00:02:28,550 tabletop position we're gonna take the 48 00:02:28,550 --> 00:02:31,510 hips to the right the head to the left 49 00:02:31,510 --> 00:02:34,459 notice how the arms and legs and feet 50 00:02:34,459 --> 00:02:35,690 kind of want to come out stay connected 51 00:02:35,690 --> 00:02:39,050 keep a nice awareness through your 52 00:02:39,050 --> 00:02:41,959 foundation even here so we create kind 53 00:02:41,959 --> 00:02:43,610 of this crescent moon shape with the 54 00:02:43,610 --> 00:02:45,770 right side body take a deep breath in 55 00:02:45,770 --> 00:02:49,370 exhale back to Center and now hips to 56 00:02:49,370 --> 00:02:55,010 the left head to the right stay 57 00:02:55,010 --> 00:02:56,239 connected through the tops of the feet 58 00:02:56,239 --> 00:03:00,440 all ten fingerprints pressing into the 59 00:03:00,440 --> 00:03:05,810 mat deep breath in and on an exhale we 60 00:03:05,810 --> 00:03:06,950 melt it back to Center 61 00:03:06,950 --> 00:03:09,530 cool heart to earth pose we drop the 62 00:03:09,530 --> 00:03:12,620 elbows where the hands are we try to 63 00:03:12,620 --> 00:03:14,959 keep the knees in line with the elbows 64 00:03:14,959 --> 00:03:17,060 so this this kind of railroad track 65 00:03:17,060 --> 00:03:19,970 image here as we walk the knees back and 66 00:03:19,970 --> 00:03:24,110 we melt the heart now this is where I'm 67 00:03:24,110 --> 00:03:25,730 guiding you too but listen to your 68 00:03:25,730 --> 00:03:27,170 shoulders if they are tighter you might 69 00:03:27,170 --> 00:03:29,660 widen the elbows if the hips are 70 00:03:29,660 --> 00:03:32,120 pinching you might widen the knees so 71 00:03:32,120 --> 00:03:35,120 always working to create space you might 72 00:03:35,120 --> 00:03:37,370 find a gentle rock here oh yeah it feels 73 00:03:37,370 --> 00:03:40,790 awesome and we continue to deepen the 74 00:03:40,790 --> 00:03:48,650 breath find what feels good then we'll 75 00:03:48,650 --> 00:03:50,150 press into the tops of the feet take one 76 00:03:50,150 --> 00:03:52,670 more breath here inhale in exhale melt 77 00:03:52,670 --> 00:03:57,530 the heart down inhale to come up press 78 00:03:57,530 --> 00:04:00,350 into the earth slowly come back to all 79 00:04:00,350 --> 00:04:04,430 fours hmm day for all fours 80 00:04:04,430 --> 00:04:05,780 alright this time we're going to curl 81 00:04:05,780 --> 00:04:08,480 the toes under and we're going to send 82 00:04:08,480 --> 00:04:11,190 the sit bones to the heels here 83 00:04:11,190 --> 00:04:13,620 nice and easy walk the palms all the way 84 00:04:13,620 --> 00:04:16,320 up to the thighs we just take a rest 85 00:04:16,320 --> 00:04:17,459 here I just want to check in with the 86 00:04:17,459 --> 00:04:21,060 feet here and you might use it this time 87 00:04:21,060 --> 00:04:22,380 to check in with the shoulders the neck 88 00:04:22,380 --> 00:04:24,630 or you might just continue to deepen the 89 00:04:24,630 --> 00:04:25,050 breath 90 00:04:25,050 --> 00:04:30,720 find that pranayama breathing into the 91 00:04:30,720 --> 00:04:37,770 soles of the feet and they'll dive back 92 00:04:37,770 --> 00:04:40,050 forward onto all fours all right this 93 00:04:40,050 --> 00:04:40,410 time 94 00:04:40,410 --> 00:04:42,180 my Deniz is why does the mat bring the 95 00:04:42,180 --> 00:04:44,490 two big toes together walk the palms out 96 00:04:44,490 --> 00:04:47,010 just ahead of the shoulder points and 97 00:04:47,010 --> 00:04:48,150 we're gonna inhale reach the right 98 00:04:48,150 --> 00:04:49,830 fingertips forward stretch through the 99 00:04:49,830 --> 00:04:52,110 right side body and on an exhale weave 100 00:04:52,110 --> 00:04:53,970 those right fingertips in and underneath 101 00:04:53,970 --> 00:04:56,490 the verge of the left arm we come to 102 00:04:56,490 --> 00:04:59,310 rest on the right ear here and I press 103 00:04:59,310 --> 00:05:01,470 into the left palm it's one of my 104 00:05:01,470 --> 00:05:03,660 favorites here sit bones Rock up towards 105 00:05:03,660 --> 00:05:05,070 the sky so you can find this kind of 106 00:05:05,070 --> 00:05:06,510 cool rock in the pelvis that feels 107 00:05:06,510 --> 00:05:08,940 really great on the back body and we 108 00:05:08,940 --> 00:05:11,250 breathe here for a deeper stretch you 109 00:05:11,250 --> 00:05:13,770 can press up and out of those left 110 00:05:13,770 --> 00:05:16,830 fingerprints or you can reach the left 111 00:05:16,830 --> 00:05:18,419 palm all the way up towards the front 112 00:05:18,419 --> 00:05:26,300 edge of your mat breathe deeply here and 113 00:05:26,300 --> 00:05:29,100 then if you're feeling a little frisky 114 00:05:29,100 --> 00:05:33,330 and you want to meet your edge here have 115 00:05:33,330 --> 00:05:34,830 a little fun you'll curl the left toes 116 00:05:34,830 --> 00:05:37,380 under and maybe slowly keep your left 117 00:05:37,380 --> 00:05:38,880 toes on the ground and slide the left 118 00:05:38,880 --> 00:05:40,860 leg out find that sit bone to heel 119 00:05:40,860 --> 00:05:43,230 connection and if you feel like oh I'm 120 00:05:43,230 --> 00:05:44,850 gonna fall over connect to your core 121 00:05:44,850 --> 00:05:48,260 danava to spine booty on Abunda nice 122 00:05:48,260 --> 00:05:52,200 under lock here to engage the full body 123 00:05:52,200 --> 00:05:53,910 experience one more breath here 124 00:05:53,910 --> 00:05:58,200 press into that left heel and on an 125 00:05:58,200 --> 00:06:00,960 exhale we release and unravel and take 126 00:06:00,960 --> 00:06:03,000 it to the other side all right same 127 00:06:03,000 --> 00:06:04,890 thing here we inhale reach the 128 00:06:04,890 --> 00:06:07,169 fingertips forward keep this lengthen 129 00:06:07,169 --> 00:06:09,330 the side body as you weave left 130 00:06:09,330 --> 00:06:11,100 fingertips in and underneath the bridge 131 00:06:11,100 --> 00:06:12,500 of the right arm 132 00:06:12,500 --> 00:06:15,000 pelvis rocks up towards the sky and I 133 00:06:15,000 --> 00:06:18,330 use my right fingertips to find the best 134 00:06:18,330 --> 00:06:21,000 stretch to breathe into the back body so 135 00:06:21,000 --> 00:06:23,940 maybe it's here it's here 136 00:06:23,940 --> 00:06:27,570 we're here they're feeling a little 137 00:06:27,570 --> 00:06:29,790 adventurous press me your foundation 138 00:06:29,790 --> 00:06:32,100 anchor navel to spine curl the right 139 00:06:32,100 --> 00:06:34,200 toes under and slide that right foot 140 00:06:34,200 --> 00:06:35,610 back find that sit bone to heel 141 00:06:35,610 --> 00:06:37,590 connection so I'm really pressing out 142 00:06:37,590 --> 00:06:41,490 through that right heel finding my 143 00:06:41,490 --> 00:06:47,520 breast awesome and then unraveling it 144 00:06:47,520 --> 00:06:52,500 back to Center cool walk the palms out 145 00:06:52,500 --> 00:06:54,720 curl the toes under send it up and back 146 00:06:54,720 --> 00:06:57,660 downward facing dog pedal it out find a 147 00:06:57,660 --> 00:07:02,330 little movement here breathe deep 148 00:07:09,740 --> 00:07:13,590 alright then we'll mmm wiggle it out and 149 00:07:13,590 --> 00:07:15,390 then find a place of stillness here for 150 00:07:15,390 --> 00:07:16,920 three breaths so we might turn the two 151 00:07:16,920 --> 00:07:19,110 big toes in slightly melt the heart back 152 00:07:19,110 --> 00:07:21,000 keep it soft bend in the knees here and 153 00:07:21,000 --> 00:07:25,040 breathe in and out for three breaths 154 00:07:31,100 --> 00:07:33,360 going through your checklist one more 155 00:07:33,360 --> 00:07:40,470 breath awesome my friends and we'll walk 156 00:07:40,470 --> 00:07:43,380 the palms nice and slow back up towards 157 00:07:43,380 --> 00:07:45,540 the toes so we're coming to the back 158 00:07:45,540 --> 00:07:47,940 edge of the mat here folding forward 159 00:07:47,940 --> 00:07:51,180 Lewton asana keep a generous bend in the 160 00:07:51,180 --> 00:07:52,830 knees if you need to or a nice soft 161 00:07:52,830 --> 00:07:54,450 buoyancy so we just don't want to lock 162 00:07:54,450 --> 00:07:57,540 here okay stretching the lower back body 163 00:07:57,540 --> 00:07:59,120 is stretching the backs of the legs 164 00:07:59,120 --> 00:08:01,350 letting the weight of the head go we 165 00:08:01,350 --> 00:08:03,900 find our breath and we maybe find a 166 00:08:03,900 --> 00:08:05,790 gentle sway here just working out the 167 00:08:05,790 --> 00:08:08,700 kinks maybe walking to the left and 168 00:08:08,700 --> 00:08:12,510 walking onto the right maybe grabbing 169 00:08:12,510 --> 00:08:14,210 the elbows of course 170 00:08:14,210 --> 00:08:22,860 so we explore then well inhale halfway 171 00:08:22,860 --> 00:08:24,870 lift come to that flat back position I'm 172 00:08:24,870 --> 00:08:25,980 going to hold here for a couple breaths 173 00:08:25,980 --> 00:08:29,160 just working out the kinks and going to 174 00:08:29,160 --> 00:08:30,870 our checklist so pulling the elbows back 175 00:08:30,870 --> 00:08:34,020 making sure we're not locking the legs 176 00:08:34,020 --> 00:08:36,940 but things soft excuse me 177 00:08:36,940 --> 00:08:39,520 navel draws up and we see if we can 178 00:08:39,520 --> 00:08:44,200 create one nice long piece from the 179 00:08:44,200 --> 00:08:46,510 crown of the head to the tip of the 180 00:08:46,510 --> 00:08:49,420 tailbone so you kinda have to check in 181 00:08:49,420 --> 00:08:50,890 with that inner mirror here and I love 182 00:08:50,890 --> 00:08:55,270 that one more breath and on an exhale 183 00:08:55,270 --> 00:08:57,940 slide it down keep the knees softly bent 184 00:08:57,940 --> 00:09:00,220 and walk your palms all the way out to 185 00:09:00,220 --> 00:09:03,580 plank so we're gonna bend the right knee 186 00:09:03,580 --> 00:09:05,110 into the center stretch through the left 187 00:09:05,110 --> 00:09:07,780 calf take a deep breath in and exhale 188 00:09:07,780 --> 00:09:16,150 switch inhale in and switch keep it 189 00:09:16,150 --> 00:09:17,200 going 190 00:09:17,200 --> 00:09:19,900 connect to your core press away from the 191 00:09:19,900 --> 00:09:21,760 earth with your palms keep it going 192 00:09:21,760 --> 00:09:25,590 dipping the knees down nice and slow 193 00:09:25,590 --> 00:09:28,060 finding that excuse me a sit bone to 194 00:09:28,060 --> 00:09:32,080 heel connection and creating a little 195 00:09:32,080 --> 00:09:36,460 bit of heat in the body awesome now 196 00:09:36,460 --> 00:09:38,380 we'll lower both knees hug the elbows 197 00:09:38,380 --> 00:09:41,010 into the side body and lower down gently 198 00:09:41,010 --> 00:09:44,470 inhale find your Cobra today nice and 199 00:09:44,470 --> 00:09:47,200 soft and slow you might move around a 200 00:09:47,200 --> 00:09:52,480 little bit here and then slowly we'll 201 00:09:52,480 --> 00:09:55,300 release come back to all fours send the 202 00:09:55,300 --> 00:09:58,150 sit bones all the way back for a child's 203 00:09:58,150 --> 00:09:59,620 pose so here we're gonna actively 204 00:09:59,620 --> 00:10:04,330 breathe into the lower back send breaths 205 00:10:04,330 --> 00:10:07,420 and energy to your lower back so in 206 00:10:07,420 --> 00:10:10,780 these resting poses for me it's it's 207 00:10:10,780 --> 00:10:13,060 really not about checking out was ending 208 00:10:13,060 --> 00:10:15,370 out it's really about thinning and 209 00:10:15,370 --> 00:10:17,980 checking in so use the power of the 210 00:10:17,980 --> 00:10:20,680 breath here to breathe into the back 211 00:10:20,680 --> 00:10:24,010 body see if you can feel the skin of the 212 00:10:24,010 --> 00:10:27,520 back stretch with your inhale imagine 213 00:10:27,520 --> 00:10:29,140 the soles of your feet melting down a 214 00:10:29,140 --> 00:10:31,540 little bit closer towards the heels on 215 00:10:31,540 --> 00:10:38,189 that exhale stay focused on your breath 216 00:10:53,989 --> 00:10:56,100 didn't gently we'll come back to all 217 00:10:56,100 --> 00:10:59,910 fours curl the toes under send it on up 218 00:10:59,910 --> 00:11:03,108 downward-facing dog 219 00:11:04,309 --> 00:11:08,189 deep breath in here and deep breath out 220 00:11:08,189 --> 00:11:09,389 as you anchor through the heels don't 221 00:11:09,389 --> 00:11:11,129 even worry about whether the heels are 222 00:11:11,129 --> 00:11:12,509 coming close to the mat or not who cares 223 00:11:12,509 --> 00:11:14,910 it's about the experience so really 224 00:11:14,910 --> 00:11:17,970 breathe breathe breathe and then one day 225 00:11:17,970 --> 00:11:20,459 when you're not paying attention to the 226 00:11:20,459 --> 00:11:23,369 pose and you're just enveloped in your 227 00:11:23,369 --> 00:11:24,809 experience you're gonna be like wow my 228 00:11:24,809 --> 00:11:26,669 heels touch the mat that's that's what 229 00:11:26,669 --> 00:11:28,350 happened to me I was like holy moly 230 00:11:28,350 --> 00:11:33,299 and still steel well Texas girl still 231 00:11:33,299 --> 00:11:35,549 sometimes I noticed that you know it's 232 00:11:35,549 --> 00:11:37,919 okay sometimes I'm here I'm here 233 00:11:37,919 --> 00:11:41,069 one more breath and then we'll walk the 234 00:11:41,069 --> 00:11:44,419 palms back to the toes once again and we 235 00:11:44,419 --> 00:11:47,399 fine-tune asana this time Yogi's choice 236 00:11:47,399 --> 00:11:49,169 you can keep the feet hip-width apart or 237 00:11:49,169 --> 00:11:51,449 you might heel toe heel to the feet 238 00:11:51,449 --> 00:11:54,839 together little softness in the knees as 239 00:11:54,839 --> 00:11:56,939 we relax the weight of the head down and 240 00:11:56,939 --> 00:12:00,720 breathe into the back body if you're 241 00:12:00,720 --> 00:12:02,069 wanting to go more into the lower back 242 00:12:02,069 --> 00:12:03,689 if you're like oh yeah mama 243 00:12:03,689 --> 00:12:08,089 well then bend the knees a little more 244 00:12:08,089 --> 00:12:11,309 feeling a little frisky today day 4 245 00:12:11,309 --> 00:12:21,059 frisky Wow one more breath and then 246 00:12:21,059 --> 00:12:23,819 we'll inhale halfway lift long beautiful 247 00:12:23,819 --> 00:12:28,139 neck find it inflate with an inhale in 248 00:12:28,139 --> 00:12:30,179 and use your exhale to slide it down so 249 00:12:30,179 --> 00:12:31,949 we follow the breath breath with the 250 00:12:31,949 --> 00:12:33,629 movement movement with the breath walk 251 00:12:33,629 --> 00:12:36,059 your palms back out to playing here we 252 00:12:36,059 --> 00:12:38,850 go this time hmm 253 00:12:38,850 --> 00:12:40,409 we're gonna press away from the earth 254 00:12:40,409 --> 00:12:41,879 and instead of dipping the knees down 255 00:12:41,879 --> 00:12:43,799 we're gonna lift the heels up what so we 256 00:12:43,799 --> 00:12:47,459 inhale in exhale toes touch inhale in 257 00:12:47,459 --> 00:12:49,059 exhale 258 00:12:49,059 --> 00:12:53,109 toes touch deep breath in exhale release 259 00:12:53,109 --> 00:12:57,009 inhale exhale keep maintain that sit 260 00:12:57,009 --> 00:12:58,419 bone to heel connection that we found 261 00:12:58,419 --> 00:13:01,719 earlier inhale keep an awareness through 262 00:13:01,719 --> 00:13:13,089 the backs of the legs and one more on 263 00:13:13,089 --> 00:13:16,359 each side you got it whoo 264 00:13:16,359 --> 00:13:19,239 and then we can either stay here and 265 00:13:19,239 --> 00:13:21,399 lower down or lower the knees hug the 266 00:13:21,399 --> 00:13:23,049 elbows into the side body and lower 267 00:13:23,049 --> 00:13:25,739 ourself down inhale Cobra or updog 268 00:13:25,739 --> 00:13:27,969 gentle backbend here keep it nice and 269 00:13:27,969 --> 00:13:29,499 soft again you can find a little 270 00:13:29,499 --> 00:13:34,389 movement it feels right and then we'll 271 00:13:34,389 --> 00:13:37,059 send it back to Child's Pose 272 00:13:37,059 --> 00:13:41,019 again using the power of the breath to 273 00:13:41,019 --> 00:13:42,609 stretch the back body this time you 274 00:13:42,609 --> 00:13:44,499 might reach the fingertips behind you 275 00:13:44,499 --> 00:13:47,139 even turn the palms face up letting the 276 00:13:47,139 --> 00:13:49,509 shoulders relaxed so you can choose a 277 00:13:49,509 --> 00:13:53,049 variation that suits you today and to 278 00:13:53,049 --> 00:13:55,739 find your breath 279 00:14:05,510 --> 00:14:07,980 one more breath here take the deepest 280 00:14:07,980 --> 00:14:17,010 breath you've taken all day I still send 281 00:14:17,010 --> 00:14:18,899 the fingertips back up we'll find our 282 00:14:18,899 --> 00:14:21,209 way back to all fours day for all fours 283 00:14:21,209 --> 00:14:24,930 oh TV and then I'll send it up to 284 00:14:24,930 --> 00:14:27,739 downward facing dog 285 00:14:30,050 --> 00:14:38,040 deep breath in Long breath out soften 286 00:14:38,040 --> 00:14:39,720 through the knees use the palms walk 287 00:14:39,720 --> 00:14:41,070 them back to the toes 288 00:14:41,070 --> 00:14:47,310 Lewton us enough forward fold this time 289 00:14:47,310 --> 00:14:48,420 we're going to interlace the fingertips 290 00:14:48,420 --> 00:14:51,330 behind the cats and bend the elbows left 291 00:14:51,330 --> 00:14:55,170 to right we might through you know 292 00:14:55,170 --> 00:14:57,180 breath and practice we might be able to 293 00:14:57,180 --> 00:14:59,670 find a little more space in the legs but 294 00:14:59,670 --> 00:15:01,080 you can keep a nice generous bend in 295 00:15:01,080 --> 00:15:02,220 fact that's really nice for the lower 296 00:15:02,220 --> 00:15:06,029 back so just be in the moment listen to 297 00:15:06,029 --> 00:15:06,709 your body 298 00:15:06,709 --> 00:15:11,870 breathe in and on an exhale we'll slowly 299 00:15:11,870 --> 00:15:14,279 extend the forehead the crown of the 300 00:15:14,279 --> 00:15:16,880 head towards the front of your mat 301 00:15:16,880 --> 00:15:20,180 gently release 302 00:15:21,240 --> 00:15:27,610 inhale extend it straighten the leg and 303 00:15:27,610 --> 00:15:30,270 release bending the elbows left to right 304 00:15:30,270 --> 00:15:38,260 and last time and we really awesome 305 00:15:38,260 --> 00:15:40,540 spread the fingertips wide walk the 306 00:15:40,540 --> 00:15:45,010 palms last time out to plank so this 307 00:15:45,010 --> 00:15:47,080 time we're gonna do some toe tapping but 308 00:15:47,080 --> 00:15:48,600 we're going to take it to the side so 309 00:15:48,600 --> 00:15:51,970 we'll inhale in and exhale send the 310 00:15:51,970 --> 00:15:54,880 right toes out off your mat inhale to 311 00:15:54,880 --> 00:15:58,060 Center exhale to the left Shh maintain 312 00:15:58,060 --> 00:15:59,320 that sit bone to heel connection so 313 00:15:59,320 --> 00:16:01,630 we're not just but we're creating full 314 00:16:01,630 --> 00:16:04,060 body strength full body experience as we 315 00:16:04,060 --> 00:16:10,420 move back and forth back and forth hips 316 00:16:10,420 --> 00:16:12,130 are gonna want to come up or sink down 317 00:16:12,130 --> 00:16:13,900 see if you can maintain one solid piece 318 00:16:13,900 --> 00:16:16,390 it's hard but we tap into that inner 319 00:16:16,390 --> 00:16:19,270 mirror and we use our breaths if the 320 00:16:19,270 --> 00:16:20,740 going gets tough you use your breath to 321 00:16:20,740 --> 00:16:28,750 let go of some energy stir it up let's 322 00:16:28,750 --> 00:16:32,190 do two more breaths you got this 323 00:16:36,710 --> 00:16:39,680 and then we release awesome everyone 324 00:16:39,680 --> 00:16:43,670 send it back Child's Pose 325 00:16:43,670 --> 00:16:48,170 take a rest really nice work relax your 326 00:16:48,170 --> 00:16:51,500 jaw soften the forehead life is good you 327 00:16:51,500 --> 00:16:53,870 can bring your arms up here and if we're 328 00:16:53,870 --> 00:16:56,330 still working on building strength and 329 00:16:56,330 --> 00:16:58,310 the wrists you might find a little wrist 330 00:16:58,310 --> 00:17:00,320 relief by doing some wrist circles or a 331 00:17:00,320 --> 00:17:03,589 little mr. massage maybe bringing the 332 00:17:03,589 --> 00:17:09,679 palms together up overhead take one more 333 00:17:09,679 --> 00:17:12,199 deep breath in here remember why you got 334 00:17:12,199 --> 00:17:17,630 on the mat today smile and then we'll 335 00:17:17,630 --> 00:17:20,270 release the fingertips last time back to 336 00:17:20,270 --> 00:17:22,520 all fours today for all fours and we're 337 00:17:22,520 --> 00:17:24,380 just gonna swing our legs to one side 338 00:17:24,380 --> 00:17:28,270 and come to a nice flat back position 339 00:17:28,270 --> 00:17:30,740 good work my friends when you arrive hug 340 00:17:30,740 --> 00:17:34,309 the knees into the chest oh yeah give 341 00:17:34,309 --> 00:17:36,140 yourself a nice big hug you might Rock a 342 00:17:36,140 --> 00:17:39,250 little gently side to side 343 00:17:42,160 --> 00:17:44,450 all right sending the fingertips out 344 00:17:44,450 --> 00:17:46,250 left to right well inhale scoop the 345 00:17:46,250 --> 00:17:48,559 tailbone up exhale melt the knees to the 346 00:17:48,559 --> 00:17:51,830 left turn onto your right ear maybe use 347 00:17:51,830 --> 00:17:53,900 your left palm to guide the outer edge 348 00:17:53,900 --> 00:17:55,640 of your right thigh a little deeper into 349 00:17:55,640 --> 00:17:58,010 your twist so if you're hanging here 350 00:17:58,010 --> 00:18:00,020 don't worry in time we'll begin to find 351 00:18:00,020 --> 00:18:02,900 that space I used to have back pain and 352 00:18:02,900 --> 00:18:05,720 I have no none no back pain now and I 353 00:18:05,720 --> 00:18:08,480 feel like it's from slowly finding the 354 00:18:08,480 --> 00:18:11,000 length and space to come into postures 355 00:18:11,000 --> 00:18:14,000 like this reclined twist here so relax 356 00:18:14,000 --> 00:18:18,770 soften into the sensations and listen to 357 00:18:18,770 --> 00:18:21,350 your breath listen to what your body is 358 00:18:21,350 --> 00:18:24,129 telling you today 359 00:18:35,359 --> 00:18:37,769 then we'll slowly release it back to 360 00:18:37,769 --> 00:18:40,499 center nice massage as we come on 361 00:18:40,499 --> 00:18:42,299 through and then take it to the other 362 00:18:42,299 --> 00:18:44,989 side oh yeah outer edge to the right 363 00:18:44,989 --> 00:18:47,189 excuse me right palm comes to the outer 364 00:18:47,189 --> 00:18:49,889 edge to the left leg and we turn onto 365 00:18:49,889 --> 00:18:53,669 the left here here close your eyes again 366 00:18:53,669 --> 00:18:55,199 listen to what your body's telling you 367 00:18:55,199 --> 00:18:59,749 today listen to your breath 368 00:19:12,309 --> 00:19:14,899 gently will release back to Center 369 00:19:14,899 --> 00:19:16,789 I've been ease into the chest one last 370 00:19:16,789 --> 00:19:21,350 time and then slowly release the soles 371 00:19:21,350 --> 00:19:24,200 of the feet to the mat extending the 372 00:19:24,200 --> 00:19:26,869 right leg out long followed by the left 373 00:19:26,869 --> 00:19:28,549 take a deep breath and reach the arms up 374 00:19:28,549 --> 00:19:31,100 and overhead full body stretch good 375 00:19:31,100 --> 00:19:34,490 morning good morning even if you're 376 00:19:34,490 --> 00:19:38,749 practicing this at night good morning I 377 00:19:38,749 --> 00:19:39,769 can't finish it 378 00:19:39,769 --> 00:19:42,470 here we go deep breath in and on an 379 00:19:42,470 --> 00:19:45,200 exhale we release the arms I'm sorry for 380 00:19:45,200 --> 00:19:46,460 that musical intro 381 00:19:46,460 --> 00:19:48,350 gently Rock the head a little side to 382 00:19:48,350 --> 00:19:52,659 side smile life is good life is good 383 00:19:52,659 --> 00:19:58,119 might connect to and gratitude here 384 00:19:58,119 --> 00:20:01,560 as we settle in for shavasana 385 00:20:01,560 --> 00:20:06,050 awesome work my friends take her easy 386 00:20:09,100 --> 00:20:15,159 [Music]