1 00:00:00,080 --> 00:00:01,080 Adrienne: Hey my friends. 2 00:00:01,080 --> 00:00:04,090 Welcome to Day 7 of 30 Days of Yoga with Adrienne. 3 00:00:04,090 --> 00:00:08,540 I'm Adrienne of course, and today our practice is like 7 minutes in heaven for the seventh 4 00:00:08,540 --> 00:00:11,040 day, except it's a little bit longer than 7 minutes. 5 00:00:11,040 --> 00:00:15,809 But we can do it because we'll be doing it together. 6 00:00:15,809 --> 00:00:16,840 Let's go. 7 00:00:16,840 --> 00:00:23,680 All right my friends today we are going to begin in a nice comfortable cross-legged position. 8 00:00:23,680 --> 00:00:27,590 You can sit up on a blanket or a block if you need to. 9 00:00:27,590 --> 00:00:32,659 We'll begin with a nice deep breath in as we draw the shoulders up towards the ears 10 00:00:32,659 --> 00:00:36,559 and exhale, down they go. 11 00:00:36,560 --> 00:00:40,120 Inhale, squeeze the shoulders up towards the ear lobes. 12 00:00:40,120 --> 00:00:45,709 Now exhale, drop the elbow, shoulder blades, glide in together and down, so you can visualize 13 00:00:45,710 --> 00:00:47,470 that movement in the back body. 14 00:00:47,470 --> 00:00:48,470 Inhale. 15 00:00:48,470 --> 00:00:49,470 Lift. 16 00:00:49,470 --> 00:00:52,339 Squeeze, squeeze, squeeze and exhale. 17 00:00:52,340 --> 00:00:53,540 Release. 18 00:00:53,540 --> 00:00:54,740 Drop. 19 00:00:54,740 --> 00:00:55,740 And one more time. 20 00:00:55,740 --> 00:00:57,340 Inhale, lift and squeeze. 21 00:00:57,340 --> 00:00:58,740 Deep breath in. 22 00:00:58,740 --> 00:00:59,740 Exhale. 23 00:00:59,740 --> 00:01:05,640 We arrive here on the mat today for our practice. 24 00:01:05,640 --> 00:01:06,640 Close your eyes. 25 00:01:06,640 --> 00:01:10,540 Just take a moment to get settled in. 26 00:01:10,540 --> 00:01:13,909 Let go of the day thus far. 27 00:01:13,909 --> 00:01:19,690 Put off the items on the to do list, you can just place them to the side for now. 28 00:01:19,690 --> 00:01:22,259 And choose to enjoy your practice today. 29 00:01:22,260 --> 00:01:32,460 See what it serves up. 30 00:01:32,460 --> 00:01:38,210 Begin to deepen your breath. 31 00:01:38,210 --> 00:01:44,740 Notice any thoughts, emotions that come across. 32 00:01:44,740 --> 00:01:58,250 And we'll focus inward, bringing our attention to elongating that inhalation and lengthening 33 00:01:58,250 --> 00:02:04,820 out through the exhale as well. 34 00:02:04,820 --> 00:02:10,139 Smile. 35 00:02:10,139 --> 00:02:14,000 Choose to find what feels good on the mat today. 36 00:02:14,000 --> 00:02:15,710 Here we go. 37 00:02:15,710 --> 00:02:17,880 Opening the eyes we're going to spread the palms wide. 38 00:02:17,880 --> 00:02:25,400 Just take a look at your palms and then bring this focus with you forward on to all fours. 39 00:02:25,400 --> 00:02:27,390 Start with a gentle cat-cow here nice and easy. 40 00:02:27,390 --> 00:02:28,390 You know what to do. 41 00:02:28,390 --> 00:02:30,049 You might close the eyes. 42 00:02:30,050 --> 00:02:32,209 Really check in with the spine today. 43 00:02:32,209 --> 00:02:37,100 Maybe you're a little sore in the abdominals from yesterday so this should feel really 44 00:02:37,100 --> 00:02:41,209 yummy as you find beautiful lines in the body. 45 00:02:41,209 --> 00:02:47,450 Paying attention to the sensations as we go back and forth and then whenever you're ready, 46 00:02:47,450 --> 00:02:54,190 of course, you know I like to break the rules, veering off the railroad tracks here and finding 47 00:02:54,190 --> 00:02:55,630 whatever movement feels good here. 48 00:02:55,630 --> 00:02:59,500 Checking of the shoulders, the neck, sending the hips a little left to right. 49 00:02:59,500 --> 00:03:02,590 You might even curl the toes under for a little foot stretch. 50 00:03:02,590 --> 00:03:07,670 You might begin to draw circles with the rib-cage, particularly if you're belly is sore. 51 00:03:07,670 --> 00:03:09,069 Yay. 52 00:03:09,069 --> 00:03:11,790 Transformation station over here! 53 00:03:11,790 --> 00:03:14,239 Thirty-days of yoga with Adrienne. 54 00:03:14,240 --> 00:03:15,590 Thirty-days of yoga basically. 55 00:03:15,590 --> 00:03:21,290 My name just happens to be Adrienne and I'm so grateful that I get to share this experience 56 00:03:21,290 --> 00:03:26,799 with you and guide you so thank you. 57 00:03:26,800 --> 00:03:32,060 From our cat-cow, we'll curl the toes under, walk the palms forward and send those hip 58 00:03:32,060 --> 00:03:34,250 bones up and back. 59 00:03:34,250 --> 00:03:36,970 Keep the knees bent here for our first couple breaths. 60 00:03:36,970 --> 00:03:39,381 Stretching through the side body really strong here. 61 00:03:39,381 --> 00:03:44,750 It's going to be a nice side body opener today so really stretching through the sides, pedaling 62 00:03:44,750 --> 00:03:45,750 it out. 63 00:03:45,750 --> 00:03:51,130 Keeping the knees bent soft. 64 00:03:51,130 --> 00:03:53,140 Pressing into the palms. 65 00:03:53,140 --> 00:03:55,779 Pressing the fleshy part between the index finger and thumb. 66 00:03:55,780 --> 00:03:59,560 Let's take one more deep breath in here my friends. 67 00:03:59,560 --> 00:04:00,700 And exhale. 68 00:04:00,700 --> 00:04:03,488 Long breath out. 69 00:04:03,489 --> 00:04:06,269 Bend the knees. 70 00:04:06,269 --> 00:04:10,420 We're going to go for a slow walk. 71 00:04:10,420 --> 00:04:11,420 Really slow. 72 00:04:11,420 --> 00:04:15,429 Having some fun stretching through the legs, stretching through the feet. 73 00:04:15,430 --> 00:04:22,460 Coming into our presence for today, just kind of giving ourselves permission to be in the 74 00:04:22,460 --> 00:04:23,460 moment. 75 00:04:23,460 --> 00:04:27,080 And, you know, chances are you have a busy life. 76 00:04:27,080 --> 00:04:30,258 Here we are in a forward fold, take a couple breaths. 77 00:04:30,259 --> 00:04:38,219 You have a busy life, busy career, or a lot on your plate whether it's with your family 78 00:04:38,219 --> 00:04:40,680 or with your heart. 79 00:04:40,680 --> 00:04:45,999 And so just relish in this moment, this time that you've taken for yourself. 80 00:04:45,999 --> 00:04:47,129 It's important. 81 00:04:47,129 --> 00:04:51,110 It will make everything else run a little bit smoother, hopefully, happier, with more 82 00:04:51,110 --> 00:04:52,110 ease. 83 00:04:52,110 --> 00:04:55,539 So, give yourself permission to just be in the moment. 84 00:04:55,539 --> 00:04:59,180 All right, hopefully you've been working out the kinks here. 85 00:04:59,180 --> 00:05:02,240 I don't know what this is. 86 00:05:02,240 --> 00:05:05,289 Looks like a, I don't know. 87 00:05:05,289 --> 00:05:10,270 And, on your next breath in we'll press into the feet, tuck the chin into the chest and 88 00:05:10,270 --> 00:05:27,090 roll up through several breath cycles here, so take it nice and slow. 89 00:05:27,090 --> 00:05:32,378 And we loop the shoulders forward, up and back and the crown of the head lifts up towards 90 00:05:32,379 --> 00:05:33,379 the heavens. 91 00:05:33,379 --> 00:05:41,229 We take a deep breath in as we draw the palms together mountain pose, tadasana. 92 00:05:41,229 --> 00:05:46,029 We find soft knees and we have some fun by inhaling, reaching the finger tips up and 93 00:05:46,029 --> 00:05:48,360 overhead, full body stretch. 94 00:05:48,360 --> 00:05:51,020 Exhaling down through the mid-line today. 95 00:05:51,020 --> 00:05:52,139 Inhale. 96 00:05:52,139 --> 00:05:54,110 Half-way lift your aversion. 97 00:05:54,110 --> 00:05:58,620 Flat back and exhale, soften and bow. 98 00:05:58,620 --> 00:06:01,680 Inhale all the way back up. 99 00:06:01,680 --> 00:06:03,020 And exhale back down you go. 100 00:06:03,020 --> 00:06:06,799 So you can rain the fingertips if you want to open the shoulders or go through the mid-line. 101 00:06:06,800 --> 00:06:07,800 Anything goes here. 102 00:06:07,800 --> 00:06:08,800 Moving with your breath. 103 00:06:08,800 --> 00:06:09,800 Inhale. 104 00:06:09,800 --> 00:06:10,800 Half-way lift. 105 00:06:10,800 --> 00:06:12,399 Exhale, bow. 106 00:06:12,399 --> 00:06:14,949 This time stepping or hopping the feet back to plank. 107 00:06:14,949 --> 00:06:17,860 Take your time. 108 00:06:17,860 --> 00:06:20,830 And slowly lowering the body all the way down to the belly. 109 00:06:20,830 --> 00:06:22,409 Inhale, cobra. 110 00:06:22,409 --> 00:06:24,770 Deep breath in. 111 00:06:24,770 --> 00:06:25,770 Exhale. 112 00:06:25,770 --> 00:06:26,770 Release. 113 00:06:26,770 --> 00:06:27,770 Curl the toes under. 114 00:06:27,770 --> 00:06:29,690 Transition up to downward facing dog. 115 00:06:29,690 --> 00:06:30,690 Inhale. 116 00:06:30,690 --> 00:06:33,199 In through the nose. 117 00:06:33,199 --> 00:06:34,559 Exhale out through the mouth. 118 00:06:34,559 --> 00:06:36,009 Long breath. 119 00:06:36,009 --> 00:06:37,469 Inhale. 120 00:06:37,469 --> 00:06:38,870 Slide the right leg up high. 121 00:06:38,870 --> 00:06:40,819 Take a deep breath in here. 122 00:06:40,819 --> 00:06:42,020 And exhale. 123 00:06:42,020 --> 00:06:44,498 Squeeze the right knee all the way up in towards your heart. 124 00:06:44,499 --> 00:06:45,710 Draw your nose to your knee. 125 00:06:45,710 --> 00:06:46,710 Breathe in. 126 00:06:46,710 --> 00:06:47,830 Breathe out. 127 00:06:47,830 --> 00:06:48,830 Inhale. 128 00:06:48,830 --> 00:06:51,308 Three legged dog. 129 00:06:51,309 --> 00:06:55,550 Ande exhale, stepping that right foot all the way in through center. 130 00:06:55,550 --> 00:06:58,999 And we'll pivot on the back foot and inhale. 131 00:06:58,999 --> 00:07:03,919 Reach the fingertips up high to warrior one. 132 00:07:03,919 --> 00:07:04,919 Deep breath in here. 133 00:07:04,919 --> 00:07:12,490 We're going to hook the thumbs together here, kind of like a woo-tang. 134 00:07:12,490 --> 00:07:14,469 Yoga version of woo-tang. 135 00:07:14,469 --> 00:07:17,439 And really pressing the thumbs together, I'm going to inhale, open my heart up towards 136 00:07:17,439 --> 00:07:18,439 the sky. 137 00:07:18,439 --> 00:07:19,439 Exhale. 138 00:07:19,439 --> 00:07:20,679 Send the fingertips to the right. 139 00:07:20,679 --> 00:07:24,799 So nice side body opener here as we squeeze the inner thighs towards the mid-line. 140 00:07:24,800 --> 00:07:30,289 Still sink into that front knee then inhale back to center and exhale to the left. 141 00:07:30,289 --> 00:07:32,289 Feel the skin of the side body stretch. 142 00:07:32,289 --> 00:07:37,849 Open your heart, keep it lifted and exhale back to center. 143 00:07:37,849 --> 00:07:38,849 Break free. 144 00:07:38,849 --> 00:07:42,628 Open the chest and shoulders, we'll pivot on the back foot belly comes to the top of 145 00:07:42,629 --> 00:07:46,830 the thigh and we plant the palms and vinyasa. 146 00:07:46,830 --> 00:07:51,429 Sliding the right toes back, shifting your weight forward, hug the elbows in. 147 00:07:51,429 --> 00:07:53,929 You can always lower the knees here, lifting up to Cobra. 148 00:07:53,930 --> 00:07:58,669 Otherwise we go chaturanga to upward facing dog, opening the chest and shoulders. 149 00:07:58,669 --> 00:08:00,279 Lift up through your arms and chest. 150 00:08:00,279 --> 00:08:08,159 Deep breath in and on an exhale we move to downward facing dog. 151 00:08:08,159 --> 00:08:10,110 Drop the right heel, this time inhale. 152 00:08:10,110 --> 00:08:13,129 Slide the left leg up high. 153 00:08:13,129 --> 00:08:16,309 Deep breath in here, long breath out. 154 00:08:16,309 --> 00:08:20,479 Then squeeze that left knee all the way up in towards your heart, draw your nose to your 155 00:08:20,479 --> 00:08:23,128 knee, press away from the earth. 156 00:08:23,129 --> 00:08:28,530 And then we send that left foot up three legged dog deep breath in, and exhale up and into 157 00:08:28,530 --> 00:08:30,830 your lunge. 158 00:08:30,830 --> 00:08:35,270 Stick with your breath open your heart. 159 00:08:35,270 --> 00:08:36,370 Deep breath in. 160 00:08:36,370 --> 00:08:43,010 When you're ready, pivoting on that back foot we rise it strong, warrior one. 161 00:08:43,010 --> 00:08:44,010 Great. 162 00:08:44,010 --> 00:08:50,080 This time we hook the opposite thumbs, so just kind of switch the normal hook and we 163 00:08:50,080 --> 00:08:54,560 come here to yoga with Adrienne. 164 00:08:54,560 --> 00:08:59,959 Maybe we could do a woo-tang colab, that would be awesome. 165 00:08:59,960 --> 00:09:02,840 Anyway, and up and over we go to the left this time. 166 00:09:02,840 --> 00:09:08,460 Pull the left hip crease back, stretching that back leg, and then through center and 167 00:09:08,460 --> 00:09:12,320 to the right. 168 00:09:12,320 --> 00:09:13,460 And inhale to center. 169 00:09:13,460 --> 00:09:14,460 Exhale. 170 00:09:14,460 --> 00:09:19,861 Break free, belly comes to the top of the thigh and we pivot on the back foot and we 171 00:09:19,861 --> 00:09:21,000 find our vinyasa. 172 00:09:21,000 --> 00:09:22,000 Smile. 173 00:09:22,000 --> 00:09:23,000 Move with your breath. 174 00:09:23,000 --> 00:09:30,930 See if you can keep this nice and slow. 175 00:09:30,930 --> 00:09:33,000 Exhale to downward facing dog. 176 00:09:33,000 --> 00:09:38,060 Take a deep breath in here, and a long exhale out, let it go. 177 00:09:38,060 --> 00:09:44,560 Make sure you're not holding in the neck, the shoulders. 178 00:09:44,560 --> 00:09:50,371 Bend the knees generously, belly comes to the tops of the thighs we inhale in, look 179 00:09:50,371 --> 00:09:53,790 forward on an exhale, float towards the top of your mat. 180 00:09:53,790 --> 00:09:56,500 You can spring or you can go for a slow walk again. 181 00:09:56,500 --> 00:09:59,250 Up and over we go. 182 00:09:59,250 --> 00:10:01,390 Great inhale half-way lift. 183 00:10:01,390 --> 00:10:05,380 Then exhale soften and bow. 184 00:10:05,380 --> 00:10:07,760 Soften through the knees spread your fingertips, inhale. 185 00:10:07,760 --> 00:10:15,260 Take it all the way up, full body stretch and exhale back down to the heart. 186 00:10:15,260 --> 00:10:16,939 Awesome my friends, here we go again. 187 00:10:16,940 --> 00:10:19,730 Inhale, reaching it up, follow your breath. 188 00:10:19,730 --> 00:10:23,000 Exhale, diving forward. 189 00:10:23,000 --> 00:10:26,540 Inhale, half-way lift. 190 00:10:26,540 --> 00:10:28,610 Exhale, bow. 191 00:10:28,610 --> 00:10:32,030 Inhale, step or hop the feet back to plank. 192 00:10:32,030 --> 00:10:37,660 Exhale, lower down, chaturanga to up dog or all the way down to Cobra. 193 00:10:37,660 --> 00:10:38,660 Inhale. 194 00:10:38,660 --> 00:10:40,120 Open your heart. 195 00:10:40,120 --> 00:10:41,320 Exhale. 196 00:10:41,320 --> 00:10:42,520 Release. 197 00:10:42,520 --> 00:10:44,189 Curl the toes under. 198 00:10:44,190 --> 00:10:45,950 Press it up and back. 199 00:10:45,950 --> 00:10:47,970 Downward facing dog. 200 00:10:47,970 --> 00:10:48,970 Inhale in. 201 00:10:48,970 --> 00:10:53,050 Big exhale out. 202 00:10:53,050 --> 00:10:54,439 Drop the left heel. 203 00:10:54,440 --> 00:10:57,170 Inhale, slide the right leg up high. 204 00:10:57,170 --> 00:10:58,400 Exhale. 205 00:10:58,400 --> 00:11:02,850 This time we're going to bend the right knee, bring it up and over towards the right elbow. 206 00:11:02,850 --> 00:11:06,310 Shifting our weight forward, right knee kisses right elbow. 207 00:11:06,310 --> 00:11:07,699 Keep your gaze forward here. 208 00:11:07,700 --> 00:11:08,700 Deep breath in. 209 00:11:08,700 --> 00:11:10,130 Exhale. 210 00:11:10,130 --> 00:11:11,860 Three-legged dog. 211 00:11:11,860 --> 00:11:14,660 Now this time, crossing right knee over to kiss the left elbow. 212 00:11:14,660 --> 00:11:15,660 Gazes forward. 213 00:11:15,660 --> 00:11:18,569 Hug it up and in. 214 00:11:18,570 --> 00:11:20,850 And release three-legged dog. 215 00:11:20,850 --> 00:11:26,530 Last time, back through the center line we squeeze nose to knee. 216 00:11:26,530 --> 00:11:30,490 Inhale three-legged dog and then stepping that right foot all the way up and into your 217 00:11:30,490 --> 00:11:32,170 lunge once again. 218 00:11:32,170 --> 00:11:33,170 Open your heart. 219 00:11:33,170 --> 00:11:34,849 Stay light on your fingertips. 220 00:11:34,850 --> 00:11:40,180 Then we'll pivot on that back leg and once again rise up strong, warrior one. 221 00:11:40,180 --> 00:11:42,979 I've got some fuzzies on me today. 222 00:11:42,980 --> 00:11:44,780 Warrior one. 223 00:11:44,780 --> 00:11:47,040 Beautiful posture here. 224 00:11:47,040 --> 00:11:53,319 We really open the heart and really lengthen the tail bone down. 225 00:11:53,320 --> 00:11:56,720 Find your breath. 226 00:11:56,720 --> 00:12:02,960 Then inhale. 227 00:12:02,960 --> 00:12:05,070 Carve a line with your nose, look up. 228 00:12:05,070 --> 00:12:06,070 Exhale. 229 00:12:06,070 --> 00:12:09,470 Keep your heart open as you bring your hands to your waist line. 230 00:12:09,470 --> 00:12:12,600 Now press into your right foot, straighten that right leg. 231 00:12:12,600 --> 00:12:16,310 Keep a flat back as long as possible as we inhale in and exhale. 232 00:12:16,310 --> 00:12:20,229 Begin to bow forward. 233 00:12:20,230 --> 00:12:22,090 Pull the right hip crease back. 234 00:12:22,090 --> 00:12:30,340 Maybe you just go this far or this far, but just go as far as the spine speaks to you, 235 00:12:30,340 --> 00:12:36,930 keeping a flat back, so if starts to round and collapse, keep it straight. 236 00:12:36,930 --> 00:12:37,939 How's your lower belly? 237 00:12:37,940 --> 00:12:41,370 Draw your navel up, dial the lower rib cage in. 238 00:12:41,370 --> 00:12:44,880 Take one more breath here and then exhale. 239 00:12:44,880 --> 00:12:46,050 We release. 240 00:12:46,050 --> 00:12:47,229 Rounding the spine. 241 00:12:47,230 --> 00:12:48,480 Fingertips come to the mat. 242 00:12:48,480 --> 00:12:52,690 If you have a block sometimes it's nice to lift the floor up to you while we're building 243 00:12:52,690 --> 00:12:55,070 space here. 244 00:12:55,070 --> 00:12:57,980 Top of the left thigh spirals in. 245 00:12:57,980 --> 00:13:05,260 Right hip crease pulls back. 246 00:13:05,260 --> 00:13:09,210 Maybe walk the fingertips a little further back, just be present. 247 00:13:09,210 --> 00:13:12,490 How's your breath? 248 00:13:12,490 --> 00:13:20,060 And then press into the outer edge of your back foot. 249 00:13:20,060 --> 00:13:21,869 Bring the hands to the waistline. 250 00:13:21,870 --> 00:13:24,230 We loop the shoulders in. 251 00:13:24,230 --> 00:13:26,790 Inhale, rise up once again. 252 00:13:26,790 --> 00:13:33,290 Bend that front knee, we inhale, return warrior one. 253 00:13:33,290 --> 00:13:42,670 Breath in and out. 254 00:13:42,670 --> 00:13:43,790 Crickity old floor. 255 00:13:43,790 --> 00:13:46,800 So now I'm going to drop the right arm underneath the left. 256 00:13:46,800 --> 00:13:50,530 Bring the palms together as I inhale, garudasana arms. 257 00:13:50,530 --> 00:13:51,530 Inhale. 258 00:13:51,530 --> 00:13:52,760 Elbows lift up. 259 00:13:52,760 --> 00:13:54,300 Exhale, fingertips reach out. 260 00:13:54,300 --> 00:13:57,189 Stay strong in that back leg, my friends. 261 00:13:57,190 --> 00:13:59,170 Inhale in. 262 00:13:59,170 --> 00:14:01,130 And exhale out. 263 00:14:01,130 --> 00:14:02,500 Beautiful. 264 00:14:02,500 --> 00:14:06,630 Unravel the arms. 265 00:14:06,630 --> 00:14:11,150 We inhale, rise up, and exhale, release. 266 00:14:11,150 --> 00:14:12,329 Vinyasa. 267 00:14:12,330 --> 00:14:13,410 Move nice and slow. 268 00:14:13,410 --> 00:14:17,650 Feel free to skip this if you're needing a little more of a restorative practice today, 269 00:14:17,650 --> 00:14:27,939 then you might skip the vinyasa and take and extended child's pose. 270 00:14:27,940 --> 00:14:34,250 And together we'll meet back and downward facing dog. 271 00:14:34,250 --> 00:14:37,790 Drop the right heal and inhale, lift the left leg up high. 272 00:14:37,790 --> 00:14:43,790 Bend that left knee and think up and over as you kiss left knee to left elbow now, gazes 273 00:14:43,790 --> 00:14:45,650 forward, strong center. 274 00:14:45,650 --> 00:14:48,810 Inhale, rise back up three-legged dog. 275 00:14:48,810 --> 00:14:53,029 Exhale, left elbow, excuse me, left knee to right elbow. 276 00:14:53,029 --> 00:14:55,420 Navel draws up. 277 00:14:55,420 --> 00:14:59,000 Inhale three-legged dog, last one, you got this, super strong. 278 00:14:59,000 --> 00:15:00,000 Exhale. 279 00:15:00,000 --> 00:15:01,029 Nose to knee right through the center. 280 00:15:01,029 --> 00:15:02,820 Hug it in, hug it in, hug it in. 281 00:15:02,820 --> 00:15:07,190 Inhale three-legged dog, and exhale, stepping up into your lunge. 282 00:15:07,190 --> 00:15:08,190 Good job my friends. 283 00:15:08,190 --> 00:15:09,530 Pivot on the back foot. 284 00:15:09,530 --> 00:15:15,520 Whenever you're ready, rise up into your warrior one, nice and strong. 285 00:15:15,520 --> 00:15:19,630 Find your breath, become grounded here again, finding that upward current of energy in the 286 00:15:19,630 --> 00:15:23,810 front body, grounding through the back body, strong back leg. 287 00:15:23,810 --> 00:15:26,239 Breathe, breathe, breathe. 288 00:15:26,240 --> 00:15:31,310 Inhale, carve a line with the nose, look up and exhale. 289 00:15:31,310 --> 00:15:34,339 Float the fingertips down to the waistline. 290 00:15:34,340 --> 00:15:39,550 Straighten through that front leg, keep the crown of the head extending up, and exhale. 291 00:15:39,550 --> 00:15:42,810 We fold forward, nice flat back. 292 00:15:42,810 --> 00:15:44,069 Elbows drawing back. 293 00:15:44,070 --> 00:15:48,210 Shoulders blades together. 294 00:15:48,210 --> 00:15:49,960 Maintain this flat backed position. 295 00:15:49,960 --> 00:15:50,960 Explore here. 296 00:15:50,960 --> 00:15:54,160 Notice if the shoulders are dipping one way and then the another. 297 00:15:54,160 --> 00:15:56,500 Pay attention to the details. 298 00:15:56,500 --> 00:16:07,300 Use this practice of listening to expand awareness and of course, yes, build some strength. 299 00:16:07,300 --> 00:16:08,459 Then gently we'll release. 300 00:16:08,460 --> 00:16:12,800 Bring in the fingertips to the earth or hands to a block. 301 00:16:12,800 --> 00:16:14,280 Breathe deep here. 302 00:16:14,280 --> 00:16:18,230 Top of the right thigh is spiraling in and out towards the back edge of the mat. 303 00:16:18,230 --> 00:16:31,500 We pull the left hip crease back and maybe we relax the weight of the head down. 304 00:16:31,500 --> 00:16:46,220 Now we'll draw the hands to the waistline and slowly rise up. 305 00:16:46,220 --> 00:16:52,420 Bend that front knee and return to your warrior one. 306 00:16:52,420 --> 00:16:53,420 Find your breath. 307 00:16:53,420 --> 00:16:58,000 Press into that back heel. 308 00:16:58,000 --> 00:17:02,730 And this time we'll draw the left arm underneath the right, palms come together or not. 309 00:17:02,730 --> 00:17:06,019 And we inhale, lift the elbows up tall and exhale. 310 00:17:06,019 --> 00:17:07,970 Send the fingertips out. 311 00:17:07,970 --> 00:17:08,970 Find your breath. 312 00:17:08,970 --> 00:17:09,970 Inhale in. 313 00:17:09,970 --> 00:17:12,289 Don't forget about the lower belly. 314 00:17:12,289 --> 00:17:13,779 Exhale. 315 00:17:13,779 --> 00:17:18,269 One more breath. 316 00:17:18,269 --> 00:17:24,249 Then we gently unravel. 317 00:17:24,249 --> 00:17:25,449 Pivot on the back foot. 318 00:17:25,449 --> 00:17:37,200 Come back down, and vinyasa. 319 00:17:37,200 --> 00:17:40,590 Downward facing dog. 320 00:17:40,590 --> 00:17:42,129 Take a second here to release. 321 00:17:42,130 --> 00:17:43,350 Hit the refresh button. 322 00:17:43,350 --> 00:17:47,259 Bend your knees, and slowly we inhale, look up. 323 00:17:47,259 --> 00:17:52,100 Exhale, step, float or hop towards the front edge of your mat. 324 00:17:52,100 --> 00:17:55,590 Inhale half-way lift, nice long beautiful neck. 325 00:17:55,590 --> 00:17:57,559 And exhale, soften and bow. 326 00:17:57,559 --> 00:18:00,529 All the way back up, here we go, inhale, spread the fingertips. 327 00:18:00,529 --> 00:18:05,740 Reach it up nice and tall, and exhale back down to your heart. 328 00:18:05,740 --> 00:18:06,950 Observe your breath. 329 00:18:06,950 --> 00:18:10,779 Notice how you feel. 330 00:18:10,779 --> 00:18:20,809 And one last round, here we go. 331 00:18:20,809 --> 00:18:21,889 Soft knees. 332 00:18:21,889 --> 00:18:23,998 Inhale, spread the fingertips. 333 00:18:23,999 --> 00:18:25,230 Reach it up. 334 00:18:25,230 --> 00:18:26,340 Exhale. 335 00:18:26,340 --> 00:18:27,340 Diving forward. 336 00:18:27,340 --> 00:18:30,909 Enjoy this move. 337 00:18:30,910 --> 00:18:33,049 Inhale half way lift. 338 00:18:33,049 --> 00:18:34,470 Exhale, bow. 339 00:18:34,470 --> 00:18:40,470 Step, or hop the feet back to plank and slowly we lower down. 340 00:18:40,470 --> 00:18:48,119 After your vinyasa, send the hip bones, the hips back, downward facing dog. 341 00:18:48,119 --> 00:18:51,959 Drop the left heal, inhale, slide the right leg high. 342 00:18:51,960 --> 00:18:55,860 Bend the right knee to right elbow, and we repeat. 343 00:18:55,860 --> 00:18:56,860 Kiss. 344 00:18:56,860 --> 00:18:58,539 Inhale, three-legged dog. 345 00:18:58,539 --> 00:19:02,289 Exhale, right knee to left elbow, look forward. 346 00:19:02,289 --> 00:19:03,749 Inhale. 347 00:19:03,749 --> 00:19:05,070 Three-legged dog. 348 00:19:05,070 --> 00:19:07,149 Exhale straight to center. 349 00:19:07,149 --> 00:19:11,049 Inhale, three-legged dog. 350 00:19:11,049 --> 00:19:13,340 Exhale all the way up and into your lunge, pivot on the back foot. 351 00:19:13,340 --> 00:19:17,870 This time we're going to spiral all the way up and open into our warrior two. 352 00:19:17,870 --> 00:19:19,639 Find nice strong legs here. 353 00:19:19,639 --> 00:19:23,799 Radiate energy out through the fingertips. 354 00:19:23,799 --> 00:19:30,549 Deep breath in as we reach forward, up and back. 355 00:19:30,549 --> 00:19:33,259 Peaceful warrior. 356 00:19:33,259 --> 00:19:37,080 And now inhale, extend through the right fingertips. 357 00:19:37,080 --> 00:19:41,139 Exhale, all the way to my extended side angle. 358 00:19:41,139 --> 00:19:45,769 So, right elbow's going to soften on the top of that right thigh, and I'll draw my left 359 00:19:45,769 --> 00:19:51,379 fingertips down to come up, so really plugging in that shoulder as they open up here. 360 00:19:51,379 --> 00:19:56,570 Lean back, bottom rib cage shining up towards sky. 361 00:19:56,570 --> 00:19:58,220 Press into the outer edge of that back foot. 362 00:19:58,220 --> 00:20:03,029 If you want you can use your block here to slowly grow this pose, bringing it to the 363 00:20:03,029 --> 00:20:05,350 ground here so we can open up. 364 00:20:05,350 --> 00:20:10,100 Maybe you're already bringing your fingertips down. 365 00:20:10,100 --> 00:20:12,029 Take a deep breath in wherever you are. 366 00:20:12,029 --> 00:20:14,870 Spiral your heart up towards the sky. 367 00:20:14,870 --> 00:20:20,639 And then on an exhale we're just going to gently pivot back down to our lunge. 368 00:20:20,639 --> 00:20:30,428 Plant the palms and take your vinyasa. 369 00:20:30,429 --> 00:20:31,929 And downward facing dog. 370 00:20:31,929 --> 00:20:38,509 Inhale, full breath into the nostrils, and exhale completely through the mouth. 371 00:20:38,509 --> 00:20:41,279 Drop the right heel, inhale, slide the left leg high. 372 00:20:41,279 --> 00:20:44,690 Exhale, bending left knee to kiss left elbow, look forward. 373 00:20:44,690 --> 00:20:48,529 Inhale, three-legged dog, nice and swift. 374 00:20:48,529 --> 00:20:50,929 Exhale, over to the right elbow. 375 00:20:50,929 --> 00:20:51,929 Kiss. 376 00:20:51,929 --> 00:20:52,929 Last one. 377 00:20:52,929 --> 00:20:53,929 You got this. 378 00:20:53,929 --> 00:20:58,149 Inhale, three-legged dog and exhale, nose to knee. 379 00:20:58,149 --> 00:21:03,350 Inhale, lift it up, and exhale into your lunge. 380 00:21:03,350 --> 00:21:04,539 Awesome. 381 00:21:04,539 --> 00:21:06,289 Pivot on the back foot. 382 00:21:06,289 --> 00:21:09,869 Send those fingertips forward, up and back, and here we rise up. 383 00:21:09,869 --> 00:21:11,289 Virabhadrasana two. 384 00:21:11,289 --> 00:21:12,950 Lean back into it. 385 00:21:12,950 --> 00:21:15,200 Strong legs, strong foundation. 386 00:21:15,200 --> 00:21:18,929 Inhale, reach the left fingertips now forward, up and back. 387 00:21:18,929 --> 00:21:23,120 Take up space here as you find this peaceful warrior. 388 00:21:23,120 --> 00:21:27,780 Stretch it out. 389 00:21:27,780 --> 00:21:34,549 Relax your shoulders, sink into that front knee, and then on an exhale, slowly move all 390 00:21:34,549 --> 00:21:37,269 the way up and through into our extended side angle. 391 00:21:37,269 --> 00:21:44,179 So softening onto this elbow, but not collapsing, so keeping that space nice and beautiful. 392 00:21:44,179 --> 00:21:46,239 Drop the right fingertips down. 393 00:21:46,239 --> 00:21:48,360 Sink down low, drop your hips and inhale. 394 00:21:48,360 --> 00:21:50,678 We open extended side angle. 395 00:21:50,679 --> 00:21:54,669 So there are lots of variations here, we can bring the fingertips to the earth, come here 396 00:21:54,669 --> 00:21:55,669 or here. 397 00:21:55,669 --> 00:22:05,620 We can also use that sweet little block at any level to help us, here, or here, or here. 398 00:22:05,620 --> 00:22:09,768 You might begin to open up your gaze towards to heavens. 399 00:22:09,769 --> 00:22:12,789 Open your heart, take a breath in, tuck your pelvis in. 400 00:22:12,789 --> 00:22:22,369 And on an exhale begin to release, dialing it back down towards the earth, and we take 401 00:22:22,369 --> 00:22:23,529 a vinyasa. 402 00:22:23,529 --> 00:22:24,529 Plant your palms. 403 00:22:24,529 --> 00:22:25,710 Shift your weight forward. 404 00:22:25,710 --> 00:22:33,770 Here we flow. 405 00:22:33,770 --> 00:22:39,759 From downward facing dog, I'm going to slowly lower the knees and I'm going to prepare for 406 00:22:39,759 --> 00:22:42,820 a side-arm balance before I flip my burger and take a rest. 407 00:22:42,820 --> 00:22:45,178 So, this is going to be a little different for everyone. 408 00:22:45,179 --> 00:22:47,799 A little side-arm balance play time. 409 00:22:47,799 --> 00:22:52,730 So, I'm going to go into side-plank and then eventually into a deeper side-body stretch. 410 00:22:52,730 --> 00:22:57,799 You can do that with me, if you know that you want to work on maybe a side-arm balance 411 00:22:57,799 --> 00:22:59,970 here, or a crow or something like that. 412 00:22:59,970 --> 00:23:01,280 Anything that changes your perspective. 413 00:23:01,280 --> 00:23:04,918 I think it would be nice stretching through the side-body. 414 00:23:04,919 --> 00:23:12,269 So for those who want to try moving along with me, I'm going to bring the right palm 415 00:23:12,269 --> 00:23:16,340 into center line, and then I'm going to come into a plank. 416 00:23:16,340 --> 00:23:21,168 Then I'm going to come on to the outer edge of my right foot, keep my hips lifted as I 417 00:23:21,169 --> 00:23:23,360 stack my ankles and inhale. 418 00:23:23,360 --> 00:23:25,939 Open up through my left wing. 419 00:23:25,940 --> 00:23:29,490 Now I'm keeping a nice extension through the crown of the head, I come into side plank 420 00:23:29,490 --> 00:23:30,490 here. 421 00:23:30,490 --> 00:23:33,179 I can always bend that top leg for a little more support. 422 00:23:33,179 --> 00:23:36,200 Everyone, lift your hips, open your heart. 423 00:23:36,200 --> 00:23:39,100 Stay here or work here. 424 00:23:39,100 --> 00:23:45,389 Or, drop the fingertips, just like we did in extended side-angle, and find a nice length 425 00:23:45,389 --> 00:23:49,519 from the outer edge of the left foot, all the way up through those left fingertips. 426 00:23:49,519 --> 00:23:53,249 If your'e feeling frisky, you might lift the leg, you might even come into a tree pose 427 00:23:53,249 --> 00:23:55,019 or any variation here. 428 00:23:55,019 --> 00:23:56,840 Or save that for another day. 429 00:23:56,840 --> 00:23:57,840 Deep breath in. 430 00:23:57,840 --> 00:24:00,720 One more breath here my friends. 431 00:24:00,720 --> 00:24:04,540 And then on exhale, collapse, or fall. 432 00:24:04,540 --> 00:24:05,859 Release. 433 00:24:05,859 --> 00:24:07,309 Downward facing dog. 434 00:24:07,309 --> 00:24:08,350 Nice work my friends. 435 00:24:08,350 --> 00:24:10,248 Deep breath in. 436 00:24:10,249 --> 00:24:13,470 Long breath out. 437 00:24:13,470 --> 00:24:14,639 Slowly lower to the knees. 438 00:24:14,639 --> 00:24:17,639 And we'll take it to the other side. 439 00:24:17,639 --> 00:24:21,850 Left palm comes the center and then I come into my plank. 440 00:24:21,850 --> 00:24:26,779 Turning onto the outer edge of my left foot this time, I grow tall reaching the right 441 00:24:26,779 --> 00:24:29,360 fingertips up, lifting my hips. 442 00:24:29,360 --> 00:24:32,209 Full body experience here, full body strengthener. 443 00:24:32,210 --> 00:24:35,529 Remember your neck is an extension of the spine. 444 00:24:35,529 --> 00:24:39,909 Stay here or drop the right fingertips down to come up and I really find this beautiful 445 00:24:39,909 --> 00:24:42,830 line in the right side of the body. 446 00:24:42,830 --> 00:24:44,360 Lifting the heart, lifting the hips. 447 00:24:44,360 --> 00:24:50,879 Again you can take a little variation here. 448 00:24:50,880 --> 00:24:53,460 And then I slowly release. 449 00:24:53,460 --> 00:24:57,380 Send it back, downward facing dog. 450 00:24:57,380 --> 00:24:58,809 Final breath here. 451 00:24:58,809 --> 00:25:00,470 Inhale fully. 452 00:25:00,470 --> 00:25:03,239 And exhale fully. 453 00:25:03,239 --> 00:25:04,809 Sweet. 454 00:25:04,809 --> 00:25:08,428 Lower the knees bring them together. 455 00:25:08,429 --> 00:25:11,679 Take a moment here in child's pose, sending the fingertips back. 456 00:25:11,679 --> 00:25:16,139 Rest your for head down. 457 00:25:16,139 --> 00:25:21,090 Let it go. 458 00:25:21,090 --> 00:25:26,000 Relax your shoulders. 459 00:25:26,000 --> 00:25:36,629 And then we'll slowly tuck the chin into the chest and transition to flat back. 460 00:25:36,629 --> 00:25:43,949 When you arrive, take your palms into your knees and we're going to open the knees wide. 461 00:25:43,950 --> 00:25:48,130 Take a second to just kind of teeter totter here. 462 00:25:48,130 --> 00:25:51,470 Relaxing the shoulders and the elbows down. 463 00:25:51,470 --> 00:25:56,990 Relaxing through the ankles and the feet and you might even close your eyes. 464 00:25:56,990 --> 00:26:03,619 Just kind of letting gravity doing the work here and feeling the wonderful support of 465 00:26:03,619 --> 00:26:11,658 the earth underneath your spine. 466 00:26:11,659 --> 00:26:18,020 And slide your hands all the way in to grab the arches of your feet. 467 00:26:18,020 --> 00:26:22,470 And we'll keep the tail bone lengthening down as you draw the heels, the soles of the feet 468 00:26:22,470 --> 00:26:23,950 up towards the sky, happy baby. 469 00:26:23,950 --> 00:26:27,730 Can find a little movement here or you can just relish in the stillness. 470 00:26:27,730 --> 00:26:41,249 Working actively from the inside out. 471 00:26:41,249 --> 00:26:46,460 Then gently releasing. 472 00:26:46,460 --> 00:26:47,880 Soles of the feet come to the mat. 473 00:26:47,880 --> 00:26:53,799 I slide them all the way down and I reach my fingertips up and overhead. 474 00:26:53,799 --> 00:26:57,369 Walk the heels towards the bottom left edge of your corner and then shimmy your head and 475 00:26:57,369 --> 00:27:01,389 shoulders towards the top left edge of your corner. 476 00:27:01,389 --> 00:27:06,439 Take the right hand, grab the right wrist and think up and over as you breathe into 477 00:27:06,440 --> 00:27:07,440 the right side body. 478 00:27:07,440 --> 00:27:10,269 For a deeper stretch, lift the right foot. 479 00:27:10,269 --> 00:27:16,460 Cross the right ankle over the left, so you're creating a little crescent moon here. 480 00:27:16,460 --> 00:27:19,830 Supported and here you can really dig deep into the power of the breath. 481 00:27:19,830 --> 00:27:23,918 Notice how each inhale stretches the skin of the body. 482 00:27:23,919 --> 00:27:30,019 Creates space, invites in more ease. 483 00:27:30,019 --> 00:27:34,809 It's that good, good energy. 484 00:27:34,809 --> 00:27:37,129 Good juju. 485 00:27:37,130 --> 00:27:40,610 I believe it. 486 00:27:40,610 --> 00:27:41,610 Gently release back to center. 487 00:27:41,610 --> 00:27:44,629 Go ahead and center yourself first. 488 00:27:44,630 --> 00:27:50,289 And then, mindfully, we'll walk the heels towards the bottom right corner. 489 00:27:50,289 --> 00:27:55,260 Head and shoulders, trying not to sing the song. 490 00:27:55,260 --> 00:27:59,360 Head and shoulders shimmy up towards the top right corner. 491 00:27:59,360 --> 00:28:01,939 And I grab my left wrist this time. 492 00:28:01,940 --> 00:28:03,049 This might be enough. 493 00:28:03,049 --> 00:28:07,220 If you want a little more, if it felt awesome last time, you might lift that left leg up, 494 00:28:07,220 --> 00:28:10,720 cross that left ankle over the right. 495 00:28:10,720 --> 00:28:12,220 Breathe here. 496 00:28:12,220 --> 00:28:14,309 Sacrum's nice and steady on the earth. 497 00:28:14,309 --> 00:28:19,059 Should feel no tension or pressure in the pelvic area or lower back. 498 00:28:19,059 --> 00:28:24,200 So if you are, come out of it a little bit. 499 00:28:24,200 --> 00:28:32,269 And then find your breath. 500 00:28:32,269 --> 00:28:41,729 And then gently we'll release. 501 00:28:41,729 --> 00:28:44,960 Center ourselves back on the mat. 502 00:28:44,960 --> 00:28:53,539 Take a second to press the palms into the earth and hug the knees up towards the chest. 503 00:28:53,539 --> 00:28:58,009 Nice and easy, twisting knees to the left and then to the right. 504 00:28:58,009 --> 00:28:59,669 So just keeping it nice and soft here today. 505 00:28:59,669 --> 00:29:02,690 More of a massage than a holding effect. 506 00:29:02,690 --> 00:29:06,840 Just kind of twisting it out before we relax. 507 00:29:06,840 --> 00:29:11,978 Of course, if there's anything else you want to add to your practice, now's the time to 508 00:29:11,979 --> 00:29:15,059 ask yourself "what else could I use today?" 509 00:29:15,059 --> 00:29:18,570 Using these practices to inspire you. 510 00:29:18,570 --> 00:29:25,590 Encourage you to improvise and really grow that home practice. 511 00:29:25,590 --> 00:29:31,279 So maybe you're heading into something right now or maybe you're like me and you're sliding 512 00:29:31,279 --> 00:29:36,029 your toes down to prepare for savasana. 513 00:29:36,029 --> 00:29:40,950 Breathe deep, where ever you are. 514 00:29:40,950 --> 00:29:41,950 Get settled in. 515 00:29:41,950 --> 00:29:47,039 Thank you for sharing your time and your practice with me today. 516 00:29:47,039 --> 00:29:48,039 Take care. 517 00:29:48,039 --> 00:29:48,299 Namaste.