hey everyone welcome to yoga with

Adriene I'm Adriene and we have another

foundations of yoga video for you today

we have extended side angle pose one of

my favorite postures I like to play in

all different variations of this pose

really great for the legs great for just

grounding and connecting you to the

earth also really nice for the cooler

and the shoulders the list goes on and

on let's hop on the mat and explore

all right to begin in a line so to get

into that lunge and I'm going to guide

you there because tried and true by

coming into a forward fold and then I'm

going to step my left toes back keep my

right foot where it is slip the step the

left toes back and come into a nice low

lunge or I like to call this runner's

lunge as I peel the right hip crease

back and maybe even take a breath or two

lowering that back knee just to stretch

it out then if the back knee is lowered

lift her up and then we're going to

slowly pivot on the back foot coming

onto the outer edge of that left foot

take your left palm and give that left

inner thigh a little slap it's going to

be super important as we grow our

posture today so give it a little slap

no toxic thoughts here if you're just

like Oh jiggly-wiggly stop that you got

it and we're doing this to actually do

the opposite to just engage bring a

little love a little positivity into

that leg a little awareness cool then

keep the front knee bent we're going to

swing the fingertips all the way up and

out come into a warrior two we

definitely have the foundations of yoga

for this sweet warrior pose your Rajasa

know - so check that out if you want to

deepen that pose or go through another

foundations with me send the fingertips

out left to right that front knee is

going to want to straighten because

perhaps we haven't worked these muscles

in a while

but we're going to stay committed to the

practice by drawing energy back through

the top of that right thigh bone

lengthening the tailbone down and again

keeping this back leg nice and strong

and we'll come back to warrior two here

inhale in exhale keep this length in the

side body and this lift in the heart as

you begin to soften through the right

elbow and come on to the top of the

right thigh then I'm going to bring my

left hand underneath to the right

ribcage and just use it here to kind of

smear like honey smear the ribcage open

the heart so the reason I say this is

there's two tendencies here one tendency

is to collapse in the shoulder and so I

invite you to remember

the neck is a beautiful extension of the

spine here and then the other thing is

that the torso is kind of rotating

towards the back and I'm not supporting

in my legs here so I'm going to find

that support in my legs draw that energy

up and smear my honey open okay so check

it out legs are strong super strong

outer edge of the back foot really

really strong inner thighs still engaged

now I can stay here hand on the

waistline or opening up here or I'm

going to inhale open the left fingertips

all the way up take a breath here and on

an exhale send them up and overhead

towards the front edge of the mat so I'm

plugging the shoulder in there's a

tendency again to just kind of crunch

keep this beautiful spaciousness open

and then when you feel like you have the

hang of it take your gaze from the video

and bring it on to your mat and just see

if you can find a couple of self

adjustments here maybe it's adjusting

your stance maybe it's engaging the

lower belly maybe it's finding a

softness in the elbow rather than

pinching just to create the perfect

shape

maybe it's stacking the shoulders you

might stay here or you might release the

right fingertips down reaching the left

fingertips up and overhead or stacking

the shoulders here in this variation so

I have lots of places to go and to play

in take a deep breath in wherever you

are and on an exhale power through both

legs come back to your warrior two and

we'll slowly transition to the other

side so right toes in now left toes out

pivot on the back foot and come down

into that little lunge just take a

couple seconds again on your own to find

your breath and to stretch the legs so I

like to just kind of come in and out of

the postures because it's just not

realistic to start your video maybe

you're not warm and just like come right

into the posture I want you to feel you

know how to actively engage these poses

to support you so that you can rock out

in public class and just kind of

slamming into the pose is just not the

best way so take a cup

second stretch it out and if you already

warm then this hang with me when you're

ready lift that back knee coming to your

low lunge find that sit bone to heel

connection nice and strong and then

we'll pivot on the back foot whenever

you're ready

bring the right palm to the right inner

thigh and we engage seems kind of silly

but it's like otherwise we come into the

poles kind of loosey-goosey and right

foundations of you are all about

building from the ground up so charged

that inner thigh press into the outer

edge of that back foot and when you're

ready inhale sweep the fingertips all

the way up and out into warrior two on

the opposite side so make those little

self adjustments and connect to the

earth strong outer edge of the back foot

lots of energy gathering up from the

arch of the front foot and I pull back

gently through that left thigh bone as I

lengthen the tailbone down so practice

and all is coming is one of my favorite

quotes and I feel like the foundations

of yoga are just like the perfect

example just like being in the moment

and not just getting through the workout

or trying to master the perfect pose but

really just committing to a practice

seeing where you're at inhale reach the

arms up just find that length crawling

up through the side body and then take

that length out and into your posture

here nice and strong in the legs as I

lean down I keep a connection through

that back heel and again click careful

not to collapse here in that left elbow

this is lady you're much more worth you

have much more worth than this find

space and grace here even if you're

struggling use your breath right hand

comes to the underbelly here the ribcage

and we open up yes when I first did this

pose for the first time I was all sorts

of crumpled so give yourself time and

space return to this video to see how

you've grown and evolved and then take a

variation it works great for you today

they're reaching the arms up and

overhead opening up through the chest

you might even draw a couple circles

keeping the shoulders stacked here or

sending it towards the now back edge or

front edge of your mat shoulders draw

back heart opens here notice for your

heart and your gaze is coming down

towards the ground in time see if you

can spiral the heart the chest up

towards the sky

again it's not always important right

away to have straight limbs but a

connection a nice engage quality so you

might soften through the elbow relax the

shoulder maybe you come here maybe save

that for another day wherever you are

take one more deep breath in and on an

exhale we'll power through that front

leg back to that warrior two turn the

left toes in hands come to the waistline

and we do a little dance

heel toe all the way back to Center nice

work everyone all right my friends

awesome work I commend you for coming

through these foundations of the yoga

poses let me know if you have any

questions or comments below I encourage

you invite you to explore this pose and

all of the foundations of yoga poses in

your own time improvise create your own

variations and always be super mindful I

love you guys if you are interested this

post comes up a lot in our reboot and

empower program so you might check that

out I'll have links to that down below

really awesome and yeah look forward to

hearing from you take good care namaste