1 00:00:00,030 --> 00:00:01,380 hey everyone welcome to yoga with 2 00:00:01,380 --> 00:00:03,330 Adriene I'm Adriene and we have another 3 00:00:03,330 --> 00:00:06,359 foundations of yoga video for you today 4 00:00:06,359 --> 00:00:08,820 we have extended side angle pose one of 5 00:00:08,820 --> 00:00:11,190 my favorite postures I like to play in 6 00:00:11,190 --> 00:00:13,080 all different variations of this pose 7 00:00:13,080 --> 00:00:14,910 really great for the legs great for just 8 00:00:14,910 --> 00:00:16,500 grounding and connecting you to the 9 00:00:16,500 --> 00:00:18,779 earth also really nice for the cooler 10 00:00:18,779 --> 00:00:20,460 and the shoulders the list goes on and 11 00:00:20,460 --> 00:00:24,140 on let's hop on the mat and explore 12 00:00:33,180 --> 00:00:37,860 all right to begin in a line so to get 13 00:00:37,860 --> 00:00:39,480 into that lunge and I'm going to guide 14 00:00:39,480 --> 00:00:43,620 you there because tried and true by 15 00:00:43,620 --> 00:00:47,220 coming into a forward fold and then I'm 16 00:00:47,220 --> 00:00:50,100 going to step my left toes back keep my 17 00:00:50,100 --> 00:00:51,510 right foot where it is slip the step the 18 00:00:51,510 --> 00:00:53,250 left toes back and come into a nice low 19 00:00:53,250 --> 00:00:55,170 lunge or I like to call this runner's 20 00:00:55,170 --> 00:00:57,300 lunge as I peel the right hip crease 21 00:00:57,300 --> 00:00:59,550 back and maybe even take a breath or two 22 00:00:59,550 --> 00:01:01,080 lowering that back knee just to stretch 23 00:01:01,080 --> 00:01:09,060 it out then if the back knee is lowered 24 00:01:09,060 --> 00:01:12,000 lift her up and then we're going to 25 00:01:12,000 --> 00:01:15,750 slowly pivot on the back foot coming 26 00:01:15,750 --> 00:01:17,399 onto the outer edge of that left foot 27 00:01:17,399 --> 00:01:20,280 take your left palm and give that left 28 00:01:20,280 --> 00:01:21,990 inner thigh a little slap it's going to 29 00:01:21,990 --> 00:01:23,250 be super important as we grow our 30 00:01:23,250 --> 00:01:25,490 posture today so give it a little slap 31 00:01:25,490 --> 00:01:28,050 no toxic thoughts here if you're just 32 00:01:28,050 --> 00:01:31,410 like Oh jiggly-wiggly stop that you got 33 00:01:31,410 --> 00:01:33,899 it and we're doing this to actually do 34 00:01:33,899 --> 00:01:35,369 the opposite to just engage bring a 35 00:01:35,369 --> 00:01:37,050 little love a little positivity into 36 00:01:37,050 --> 00:01:39,360 that leg a little awareness cool then 37 00:01:39,360 --> 00:01:40,799 keep the front knee bent we're going to 38 00:01:40,799 --> 00:01:43,110 swing the fingertips all the way up and 39 00:01:43,110 --> 00:01:45,299 out come into a warrior two we 40 00:01:45,299 --> 00:01:46,650 definitely have the foundations of yoga 41 00:01:46,650 --> 00:01:49,110 for this sweet warrior pose your Rajasa 42 00:01:49,110 --> 00:01:51,180 know - so check that out if you want to 43 00:01:51,180 --> 00:01:54,470 deepen that pose or go through another 44 00:01:54,470 --> 00:01:57,720 foundations with me send the fingertips 45 00:01:57,720 --> 00:01:59,220 out left to right that front knee is 46 00:01:59,220 --> 00:02:01,020 going to want to straighten because 47 00:02:01,020 --> 00:02:02,970 perhaps we haven't worked these muscles 48 00:02:02,970 --> 00:02:03,630 in a while 49 00:02:03,630 --> 00:02:05,610 but we're going to stay committed to the 50 00:02:05,610 --> 00:02:09,149 practice by drawing energy back through 51 00:02:09,149 --> 00:02:11,450 the top of that right thigh bone 52 00:02:11,450 --> 00:02:13,620 lengthening the tailbone down and again 53 00:02:13,620 --> 00:02:15,690 keeping this back leg nice and strong 54 00:02:15,690 --> 00:02:17,190 and we'll come back to warrior two here 55 00:02:17,190 --> 00:02:20,100 inhale in exhale keep this length in the 56 00:02:20,100 --> 00:02:21,930 side body and this lift in the heart as 57 00:02:21,930 --> 00:02:23,820 you begin to soften through the right 58 00:02:23,820 --> 00:02:26,610 elbow and come on to the top of the 59 00:02:26,610 --> 00:02:28,950 right thigh then I'm going to bring my 60 00:02:28,950 --> 00:02:31,860 left hand underneath to the right 61 00:02:31,860 --> 00:02:33,660 ribcage and just use it here to kind of 62 00:02:33,660 --> 00:02:37,079 smear like honey smear the ribcage open 63 00:02:37,079 --> 00:02:39,090 the heart so the reason I say this is 64 00:02:39,090 --> 00:02:42,450 there's two tendencies here one tendency 65 00:02:42,450 --> 00:02:45,060 is to collapse in the shoulder and so I 66 00:02:45,060 --> 00:02:46,380 invite you to remember 67 00:02:46,380 --> 00:02:48,210 the neck is a beautiful extension of the 68 00:02:48,210 --> 00:02:50,520 spine here and then the other thing is 69 00:02:50,520 --> 00:02:52,890 that the torso is kind of rotating 70 00:02:52,890 --> 00:02:55,410 towards the back and I'm not supporting 71 00:02:55,410 --> 00:02:56,940 in my legs here so I'm going to find 72 00:02:56,940 --> 00:02:58,710 that support in my legs draw that energy 73 00:02:58,710 --> 00:03:03,930 up and smear my honey open okay so check 74 00:03:03,930 --> 00:03:05,730 it out legs are strong super strong 75 00:03:05,730 --> 00:03:07,830 outer edge of the back foot really 76 00:03:07,830 --> 00:03:10,460 really strong inner thighs still engaged 77 00:03:10,460 --> 00:03:13,440 now I can stay here hand on the 78 00:03:13,440 --> 00:03:17,580 waistline or opening up here or I'm 79 00:03:17,580 --> 00:03:19,950 going to inhale open the left fingertips 80 00:03:19,950 --> 00:03:22,920 all the way up take a breath here and on 81 00:03:22,920 --> 00:03:24,990 an exhale send them up and overhead 82 00:03:24,990 --> 00:03:27,120 towards the front edge of the mat so I'm 83 00:03:27,120 --> 00:03:28,680 plugging the shoulder in there's a 84 00:03:28,680 --> 00:03:30,750 tendency again to just kind of crunch 85 00:03:30,750 --> 00:03:33,060 keep this beautiful spaciousness open 86 00:03:33,060 --> 00:03:35,040 and then when you feel like you have the 87 00:03:35,040 --> 00:03:36,930 hang of it take your gaze from the video 88 00:03:36,930 --> 00:03:38,520 and bring it on to your mat and just see 89 00:03:38,520 --> 00:03:39,930 if you can find a couple of self 90 00:03:39,930 --> 00:03:46,050 adjustments here maybe it's adjusting 91 00:03:46,050 --> 00:03:48,570 your stance maybe it's engaging the 92 00:03:48,570 --> 00:03:50,430 lower belly maybe it's finding a 93 00:03:50,430 --> 00:03:51,930 softness in the elbow rather than 94 00:03:51,930 --> 00:03:53,670 pinching just to create the perfect 95 00:03:53,670 --> 00:03:54,360 shape 96 00:03:54,360 --> 00:03:59,070 maybe it's stacking the shoulders you 97 00:03:59,070 --> 00:04:00,930 might stay here or you might release the 98 00:04:00,930 --> 00:04:03,240 right fingertips down reaching the left 99 00:04:03,240 --> 00:04:04,860 fingertips up and overhead or stacking 100 00:04:04,860 --> 00:04:07,080 the shoulders here in this variation so 101 00:04:07,080 --> 00:04:08,910 I have lots of places to go and to play 102 00:04:08,910 --> 00:04:11,070 in take a deep breath in wherever you 103 00:04:11,070 --> 00:04:14,100 are and on an exhale power through both 104 00:04:14,100 --> 00:04:16,230 legs come back to your warrior two and 105 00:04:16,230 --> 00:04:18,690 we'll slowly transition to the other 106 00:04:18,690 --> 00:04:24,020 side so right toes in now left toes out 107 00:04:24,020 --> 00:04:26,610 pivot on the back foot and come down 108 00:04:26,610 --> 00:04:28,590 into that little lunge just take a 109 00:04:28,590 --> 00:04:31,500 couple seconds again on your own to find 110 00:04:31,500 --> 00:04:37,170 your breath and to stretch the legs so I 111 00:04:37,170 --> 00:04:38,880 like to just kind of come in and out of 112 00:04:38,880 --> 00:04:40,050 the postures because it's just not 113 00:04:40,050 --> 00:04:42,660 realistic to start your video maybe 114 00:04:42,660 --> 00:04:44,460 you're not warm and just like come right 115 00:04:44,460 --> 00:04:46,650 into the posture I want you to feel you 116 00:04:46,650 --> 00:04:50,340 know how to actively engage these poses 117 00:04:50,340 --> 00:04:52,380 to support you so that you can rock out 118 00:04:52,380 --> 00:04:54,419 in public class and just kind of 119 00:04:54,419 --> 00:04:58,260 slamming into the pose is just not the 120 00:04:58,260 --> 00:04:59,409 best way so take a cup 121 00:04:59,409 --> 00:05:02,080 second stretch it out and if you already 122 00:05:02,080 --> 00:05:06,909 warm then this hang with me when you're 123 00:05:06,909 --> 00:05:08,649 ready lift that back knee coming to your 124 00:05:08,649 --> 00:05:10,209 low lunge find that sit bone to heel 125 00:05:10,209 --> 00:05:14,860 connection nice and strong and then 126 00:05:14,860 --> 00:05:16,449 we'll pivot on the back foot whenever 127 00:05:16,449 --> 00:05:17,550 you're ready 128 00:05:17,550 --> 00:05:20,169 bring the right palm to the right inner 129 00:05:20,169 --> 00:05:25,419 thigh and we engage seems kind of silly 130 00:05:25,419 --> 00:05:26,889 but it's like otherwise we come into the 131 00:05:26,889 --> 00:05:29,319 poles kind of loosey-goosey and right 132 00:05:29,319 --> 00:05:31,179 foundations of you are all about 133 00:05:31,179 --> 00:05:33,459 building from the ground up so charged 134 00:05:33,459 --> 00:05:34,989 that inner thigh press into the outer 135 00:05:34,989 --> 00:05:36,939 edge of that back foot and when you're 136 00:05:36,939 --> 00:05:38,949 ready inhale sweep the fingertips all 137 00:05:38,949 --> 00:05:41,349 the way up and out into warrior two on 138 00:05:41,349 --> 00:05:45,189 the opposite side so make those little 139 00:05:45,189 --> 00:05:47,050 self adjustments and connect to the 140 00:05:47,050 --> 00:05:50,429 earth strong outer edge of the back foot 141 00:05:50,429 --> 00:05:53,139 lots of energy gathering up from the 142 00:05:53,139 --> 00:05:54,819 arch of the front foot and I pull back 143 00:05:54,819 --> 00:05:57,819 gently through that left thigh bone as I 144 00:05:57,819 --> 00:06:03,219 lengthen the tailbone down so practice 145 00:06:03,219 --> 00:06:07,899 and all is coming is one of my favorite 146 00:06:07,899 --> 00:06:09,669 quotes and I feel like the foundations 147 00:06:09,669 --> 00:06:10,929 of yoga are just like the perfect 148 00:06:10,929 --> 00:06:14,399 example just like being in the moment 149 00:06:14,399 --> 00:06:16,749 and not just getting through the workout 150 00:06:16,749 --> 00:06:18,819 or trying to master the perfect pose but 151 00:06:18,819 --> 00:06:20,379 really just committing to a practice 152 00:06:20,379 --> 00:06:23,169 seeing where you're at inhale reach the 153 00:06:23,169 --> 00:06:25,899 arms up just find that length crawling 154 00:06:25,899 --> 00:06:28,089 up through the side body and then take 155 00:06:28,089 --> 00:06:31,899 that length out and into your posture 156 00:06:31,899 --> 00:06:34,059 here nice and strong in the legs as I 157 00:06:34,059 --> 00:06:37,179 lean down I keep a connection through 158 00:06:37,179 --> 00:06:39,519 that back heel and again click careful 159 00:06:39,519 --> 00:06:41,069 not to collapse here in that left elbow 160 00:06:41,069 --> 00:06:46,479 this is lady you're much more worth you 161 00:06:46,479 --> 00:06:48,969 have much more worth than this find 162 00:06:48,969 --> 00:06:52,389 space and grace here even if you're 163 00:06:52,389 --> 00:06:54,759 struggling use your breath right hand 164 00:06:54,759 --> 00:06:56,499 comes to the underbelly here the ribcage 165 00:06:56,499 --> 00:07:01,389 and we open up yes when I first did this 166 00:07:01,389 --> 00:07:03,159 pose for the first time I was all sorts 167 00:07:03,159 --> 00:07:04,659 of crumpled so give yourself time and 168 00:07:04,659 --> 00:07:08,319 space return to this video to see how 169 00:07:08,319 --> 00:07:10,509 you've grown and evolved and then take a 170 00:07:10,509 --> 00:07:12,510 variation it works great for you today 171 00:07:12,510 --> 00:07:14,370 they're reaching the arms up and 172 00:07:14,370 --> 00:07:15,870 overhead opening up through the chest 173 00:07:15,870 --> 00:07:18,200 you might even draw a couple circles 174 00:07:18,200 --> 00:07:20,760 keeping the shoulders stacked here or 175 00:07:20,760 --> 00:07:22,920 sending it towards the now back edge or 176 00:07:22,920 --> 00:07:25,770 front edge of your mat shoulders draw 177 00:07:25,770 --> 00:07:29,700 back heart opens here notice for your 178 00:07:29,700 --> 00:07:31,170 heart and your gaze is coming down 179 00:07:31,170 --> 00:07:33,030 towards the ground in time see if you 180 00:07:33,030 --> 00:07:34,890 can spiral the heart the chest up 181 00:07:34,890 --> 00:07:35,640 towards the sky 182 00:07:35,640 --> 00:07:37,500 again it's not always important right 183 00:07:37,500 --> 00:07:39,270 away to have straight limbs but a 184 00:07:39,270 --> 00:07:41,640 connection a nice engage quality so you 185 00:07:41,640 --> 00:07:43,740 might soften through the elbow relax the 186 00:07:43,740 --> 00:07:48,330 shoulder maybe you come here maybe save 187 00:07:48,330 --> 00:07:50,940 that for another day wherever you are 188 00:07:50,940 --> 00:07:54,420 take one more deep breath in and on an 189 00:07:54,420 --> 00:07:56,610 exhale we'll power through that front 190 00:07:56,610 --> 00:08:00,840 leg back to that warrior two turn the 191 00:08:00,840 --> 00:08:03,710 left toes in hands come to the waistline 192 00:08:03,710 --> 00:08:05,730 and we do a little dance 193 00:08:05,730 --> 00:08:09,120 heel toe all the way back to Center nice 194 00:08:09,120 --> 00:08:14,430 work everyone all right my friends 195 00:08:14,430 --> 00:08:17,400 awesome work I commend you for coming 196 00:08:17,400 --> 00:08:19,080 through these foundations of the yoga 197 00:08:19,080 --> 00:08:21,240 poses let me know if you have any 198 00:08:21,240 --> 00:08:23,550 questions or comments below I encourage 199 00:08:23,550 --> 00:08:25,740 you invite you to explore this pose and 200 00:08:25,740 --> 00:08:28,200 all of the foundations of yoga poses in 201 00:08:28,200 --> 00:08:30,990 your own time improvise create your own 202 00:08:30,990 --> 00:08:34,010 variations and always be super mindful I 203 00:08:34,010 --> 00:08:37,650 love you guys if you are interested this 204 00:08:37,650 --> 00:08:39,390 post comes up a lot in our reboot and 205 00:08:39,390 --> 00:08:40,830 empower program so you might check that 206 00:08:40,830 --> 00:08:42,820 out I'll have links to that down below 207 00:08:42,820 --> 00:08:45,460 really awesome and yeah look forward to 208 00:08:45,460 --> 00:08:49,470 hearing from you take good care namaste