1 00:00:00,079 --> 00:00:04,410 hey blue Oh what you got there what you 2 00:00:04,410 --> 00:00:07,080 bringing us this is kind of perfect for 3 00:00:07,080 --> 00:00:10,500 the yoga show it says love hello 4 00:00:10,500 --> 00:00:12,509 everyone and welcome to yoga with 5 00:00:12,509 --> 00:00:14,910 Adriene I'm Adriene and this is blue and 6 00:00:14,910 --> 00:00:16,670 today we're going to learn 7 00:00:16,670 --> 00:00:18,270 downward-facing dog 8 00:00:18,270 --> 00:00:21,300 the famous downward-facing dog has a ton 9 00:00:21,300 --> 00:00:23,010 of benefits and you will encounter it in 10 00:00:23,010 --> 00:00:24,930 a public class and in general it's just 11 00:00:24,930 --> 00:00:27,210 great to spend some time with this 12 00:00:27,210 --> 00:00:30,539 posture so hop on that and let's learn 13 00:00:30,539 --> 00:00:33,320 downward-facing dog 14 00:00:43,300 --> 00:00:45,950 okay so we're going to begin on all 15 00:00:45,950 --> 00:00:49,850 fours surprise wrists underneath the 16 00:00:49,850 --> 00:00:51,650 shoulders knees directly underneath the 17 00:00:51,650 --> 00:00:54,140 hips and if you have a moment maybe a 18 00:00:54,140 --> 00:00:56,510 nice little warm-up of cat-cow would be 19 00:00:56,510 --> 00:00:58,700 good here there's a video for that and 20 00:00:58,700 --> 00:01:00,800 you can click in the box somewhere 21 00:01:00,800 --> 00:01:05,990 around this area and watch how to do 22 00:01:05,990 --> 00:01:08,450 cat-cow so I've taken a couple cat cows 23 00:01:08,450 --> 00:01:11,020 here to warm up just for the spine and 24 00:01:11,020 --> 00:01:13,250 I'm actually going to prep my downward 25 00:01:13,250 --> 00:01:18,200 dog with puppy posture get it puppy 26 00:01:18,200 --> 00:01:20,930 grows into a dog too many countless 27 00:01:20,930 --> 00:01:23,780 hours doing kids yoga with children okay 28 00:01:23,780 --> 00:01:27,080 but um for a puppy posture I'm going to 29 00:01:27,080 --> 00:01:30,290 actually drop my elbows where my wrists 30 00:01:30,290 --> 00:01:32,330 are so just in terms of alignment that's 31 00:01:32,330 --> 00:01:35,510 a good little marker ah and I'm of 32 00:01:35,510 --> 00:01:36,890 course going to be mindful of my palms 33 00:01:36,890 --> 00:01:38,840 maybe playing a little piano here going 34 00:01:38,840 --> 00:01:41,090 all ten fingerprints rooting just 35 00:01:41,090 --> 00:01:42,650 sending awareness from fingertips to 36 00:01:42,650 --> 00:01:46,520 toes even as I prep then from here I'm 37 00:01:46,520 --> 00:01:49,640 going to create a long neck and then 38 00:01:49,640 --> 00:01:51,440 keeping my elbows and all ten 39 00:01:51,440 --> 00:01:52,460 fingerprints where they are I'm just 40 00:01:52,460 --> 00:01:53,990 going to simply walk my knees back 41 00:01:53,990 --> 00:01:57,500 letting the spine fall in line and the 42 00:01:57,500 --> 00:02:02,690 heart release towards the earth forehead 43 00:02:02,690 --> 00:02:05,150 kisses the mat here my hips are still 44 00:02:05,150 --> 00:02:07,220 stacked above my knees but I'm 45 00:02:07,220 --> 00:02:09,709 definitely letting my pelvis rock up 46 00:02:09,709 --> 00:02:10,550 towards the sky 47 00:02:10,550 --> 00:02:13,030 so prepping for downward dog here in 48 00:02:13,030 --> 00:02:17,570 anahatha awesome heart to earth pose and 49 00:02:17,570 --> 00:02:21,110 I can take a couple breaths here too 50 00:02:21,110 --> 00:02:22,610 sliding my heart sink to the ground 51 00:02:22,610 --> 00:02:24,019 sometimes it's nice if you have tight 52 00:02:24,019 --> 00:02:25,660 shoulders which I feel like these days 53 00:02:25,660 --> 00:02:31,130 we all have title word face book so just 54 00:02:31,130 --> 00:02:32,600 letting the shoulders relax away from 55 00:02:32,600 --> 00:02:36,950 the ears and taking some nice solid 56 00:02:36,950 --> 00:02:43,310 smooth deep breaths here after a little 57 00:02:43,310 --> 00:02:45,890 time in this puppy posture then we'll 58 00:02:45,890 --> 00:02:47,810 begin to shift gears growing into 59 00:02:47,810 --> 00:02:48,380 downward dog 60 00:02:48,380 --> 00:02:50,600 so I'll inhale keeping my shoulders 61 00:02:50,600 --> 00:02:53,269 drawing away from the ears here look up 62 00:02:53,269 --> 00:02:55,340 gently drawing a nice sweet line with 63 00:02:55,340 --> 00:02:55,750 mine 64 00:02:55,750 --> 00:02:57,700 those paying attention to the transition 65 00:02:57,700 --> 00:03:00,070 here prepping my posture with grace and 66 00:03:00,070 --> 00:03:02,860 with control I'm going to slowly walk my 67 00:03:02,860 --> 00:03:05,380 knees forward just a little bit curling 68 00:03:05,380 --> 00:03:08,200 my toes under and in my public classes I 69 00:03:08,200 --> 00:03:09,580 did not waste this moment there's kind 70 00:03:09,580 --> 00:03:11,170 of like this playful excitement so 71 00:03:11,170 --> 00:03:13,000 rather than just blasting into downward 72 00:03:13,000 --> 00:03:15,610 dog I'm just taking the time to enjoy 73 00:03:15,610 --> 00:03:17,890 how I get into it and then one by one 74 00:03:17,890 --> 00:03:22,270 I'll lift an elbow and elbow Annie Annie 75 00:03:22,270 --> 00:03:24,550 so I'm engaging my core here and then as 76 00:03:24,550 --> 00:03:26,410 if someone's pulling me up for my tail 77 00:03:26,410 --> 00:03:28,000 I'm going to take that same action that 78 00:03:28,000 --> 00:03:29,800 I did in downward-facing or excuse me in 79 00:03:29,800 --> 00:03:31,570 puppy posture and grow it into 80 00:03:31,570 --> 00:03:33,730 downward-facing dog 81 00:03:33,730 --> 00:03:38,890 Auto mukha peddling the feet here couple 82 00:03:38,890 --> 00:03:41,020 of action points here we go spreading 83 00:03:41,020 --> 00:03:43,690 the palms nice and wide especially the 84 00:03:43,690 --> 00:03:45,810 area between my index finger and thumb 85 00:03:45,810 --> 00:03:48,730 okay if you have weak wrists or if 86 00:03:48,730 --> 00:03:50,230 you're feeling a little bit of fussiness 87 00:03:50,230 --> 00:03:53,470 in the wrists here press into that area 88 00:03:53,470 --> 00:03:54,930 between the index finger and thumb 89 00:03:54,930 --> 00:03:57,010 everyone at first this will be difficult 90 00:03:57,010 --> 00:04:00,640 for you but hasta bandha hand to earth 91 00:04:00,640 --> 00:04:02,350 we have to press through all areas of 92 00:04:02,350 --> 00:04:05,380 the palm equally okay I'm going to grow 93 00:04:05,380 --> 00:04:06,730 that integrity all the way up to my 94 00:04:06,730 --> 00:04:08,170 shoulders I'm going to allow my 95 00:04:08,170 --> 00:04:10,120 shoulders to rotate away from the ears 96 00:04:10,120 --> 00:04:12,580 here and then gently relax the head and 97 00:04:12,580 --> 00:04:15,090 neck melting my heart towards my toes 98 00:04:15,090 --> 00:04:17,978 now I did not fall in love with yoga 99 00:04:17,978 --> 00:04:19,839 until I fell in love with this posture 100 00:04:19,839 --> 00:04:22,240 and believe me that took a little while 101 00:04:22,240 --> 00:04:25,210 took a little practice so my main loving 102 00:04:25,210 --> 00:04:26,979 tip for you is keep moving in this 103 00:04:26,979 --> 00:04:28,470 posture if you're holding like this 104 00:04:28,470 --> 00:04:30,910 cursing my name making a voodoo doll of 105 00:04:30,910 --> 00:04:32,830 yoga with Adriene right now it's this is 106 00:04:32,830 --> 00:04:35,020 no point right we want to pedal the feet 107 00:04:35,020 --> 00:04:37,900 we want to keep moving keep the mind at 108 00:04:37,900 --> 00:04:40,780 ease full with breath as I explore 109 00:04:40,780 --> 00:04:42,460 through this posture if you're holding 110 00:04:42,460 --> 00:04:44,350 static you're probably going to give up 111 00:04:44,350 --> 00:04:46,479 and you're probably never going to watch 112 00:04:46,479 --> 00:04:48,370 a video again and you're probably never 113 00:04:48,370 --> 00:04:50,380 going to practice you over again so we 114 00:04:50,380 --> 00:04:52,030 have to find ways to fall in love with 115 00:04:52,030 --> 00:04:56,169 the poses to find what feels good so my 116 00:04:56,169 --> 00:04:58,720 tip for that is movement with your 117 00:04:58,720 --> 00:05:01,419 breath peddling the feet if the heels 118 00:05:01,419 --> 00:05:03,729 don't touch the earth who cares bend the 119 00:05:03,729 --> 00:05:06,160 knees generously get that belly melting 120 00:05:06,160 --> 00:05:07,990 towards your thighs opening the 121 00:05:07,990 --> 00:05:09,010 shoulders 122 00:05:09,010 --> 00:05:11,140 shoulders have that sweet external 123 00:05:11,140 --> 00:05:13,270 rotation the tops of the thighs have the 124 00:05:13,270 --> 00:05:15,160 opposite rotation they're spiraling in 125 00:05:15,160 --> 00:05:17,410 and out towards the wall or in my case 126 00:05:17,410 --> 00:05:19,930 the door behind me sometimes it's nice 127 00:05:19,930 --> 00:05:22,360 to turn in the two big toes in just to 128 00:05:22,360 --> 00:05:25,030 feel that spiral there and then pedaling 129 00:05:25,030 --> 00:05:28,470 it back out feet parallel long side body 130 00:05:28,470 --> 00:05:31,510 heart-melting to the earth relaxed in 131 00:05:31,510 --> 00:05:33,190 the head and neck tops the shoulders 132 00:05:33,190 --> 00:05:35,830 drawing away from the ears pressing into 133 00:05:35,830 --> 00:05:38,980 all areas of the palm in time the heels 134 00:05:38,980 --> 00:05:40,330 will grow down towards the earth 135 00:05:40,330 --> 00:05:42,100 sometimes we take our toes to our heels 136 00:05:42,100 --> 00:05:44,380 here just draw drawing them down melting 137 00:05:44,380 --> 00:05:50,050 the heart one at a time to come out of 138 00:05:50,050 --> 00:05:52,870 the pose I inhale in and exhale often 139 00:05:52,870 --> 00:05:55,060 will shift a little little foreshadowing 140 00:05:55,060 --> 00:05:57,940 here into another posture or just on an 141 00:05:57,940 --> 00:06:02,250 exhale melting gently back to all fours 142 00:06:02,250 --> 00:06:04,570 walking the palms underneath the wrists 143 00:06:04,570 --> 00:06:07,990 is kind of finding a natural tabletop 144 00:06:07,990 --> 00:06:10,510 position here and then if you're a 145 00:06:10,510 --> 00:06:12,190 beginner maybe bringing the two big toes 146 00:06:12,190 --> 00:06:15,160 together widening the knees and melting 147 00:06:15,160 --> 00:06:18,100 it back into extended Child's Pose which 148 00:06:18,100 --> 00:06:21,100 we also have a video for click for that 149 00:06:21,100 --> 00:06:25,030 somewhere over here okay and then 150 00:06:25,030 --> 00:06:29,620 melting with the breath downward facing 151 00:06:29,620 --> 00:06:33,340 dog it's actually you're not gonna 152 00:06:33,340 --> 00:06:36,160 believe this a resting posture and when 153 00:06:36,160 --> 00:06:37,870 I tell my students that in public class 154 00:06:37,870 --> 00:06:40,710 usually there's like a big belly laugh 155 00:06:40,710 --> 00:06:43,510 so my main tip is finding what feels 156 00:06:43,510 --> 00:06:45,850 good in downward-facing dog because such 157 00:06:45,850 --> 00:06:49,540 a famous pose and you know I don't know 158 00:06:49,540 --> 00:06:51,610 if I've been to a hapa class yet hatha 159 00:06:51,610 --> 00:06:54,220 yoga where we don't practice downward 160 00:06:54,220 --> 00:06:57,130 dog so find what feels good keep moving 161 00:06:57,130 --> 00:07:00,150 don't be static and still say that 162 00:07:00,150 --> 00:07:04,120 exquisite stillness for shavasana okay 163 00:07:04,120 --> 00:07:06,130 so that was the famous downward-facing 164 00:07:06,130 --> 00:07:08,710 dog 165 00:07:08,710 --> 00:07:10,630 if you're a beginner this is a great 166 00:07:10,630 --> 00:07:13,450 posture to go in with an open mind open 167 00:07:13,450 --> 00:07:15,430 heart just focus on finding what feels 168 00:07:15,430 --> 00:07:17,920 good rather than being stuck in doing 169 00:07:17,920 --> 00:07:20,350 the posture perfectly that goes for all 170 00:07:20,350 --> 00:07:21,689 of us beginners and 171 00:07:21,689 --> 00:07:24,569 perience to yogis please visit yoga with 172 00:07:24,569 --> 00:07:26,309 adriene calm to read more about this 173 00:07:26,309 --> 00:07:28,019 posture I'm going to talk about weight 174 00:07:28,019 --> 00:07:30,779 distribution a little more in detail in 175 00:07:30,779 --> 00:07:33,449 the blog so please check out the blog 176 00:07:33,449 --> 00:07:36,209 and give the pose a try let me know how 177 00:07:36,209 --> 00:07:40,879 it goes thank you and namaste