1 00:00:00,542 --> 00:00:02,792 - Hello everyone and welcome to Yoga With Adriene. 2 00:00:02,792 --> 00:00:05,921 I am Adriene and this is Benji and today we have an awesome 3 00:00:05,921 --> 00:00:08,417 at home yoga practice that's gonna help you learn 4 00:00:08,417 --> 00:00:10,792 the foundations of shoulder stand. 5 00:00:10,792 --> 00:00:15,041 So hop into something comfy, grab two blankets or two even 6 00:00:15,041 --> 00:00:18,708 towels if you have them and let's get started. 7 00:00:18,708 --> 00:00:23,135 (gentle music) 8 00:00:31,375 --> 00:00:32,583 Okay, welcome everyone. 9 00:00:32,583 --> 00:00:34,458 Thank you so much for being here. 10 00:00:34,458 --> 00:00:37,583 We're gonna begin seated on your two blankets 11 00:00:37,583 --> 00:00:39,959 or your two towels today. 12 00:00:39,959 --> 00:00:42,792 If you don't have them and you still want to experience this 13 00:00:42,792 --> 00:00:45,125 practice, it's okay but just be really mindful. 14 00:00:45,125 --> 00:00:47,917 If you do have them, let's go ahead an put 'em to use by 15 00:00:47,917 --> 00:00:49,208 sitting up on them now. 16 00:00:49,208 --> 00:00:52,458 Just getting the hips higher than the knees and right away 17 00:00:52,458 --> 00:00:53,542 taking this time for you. 18 00:00:53,542 --> 00:00:55,875 You're amazing for taking this time. 19 00:00:55,875 --> 00:00:58,041 That's really the hardest part, truly. 20 00:00:58,041 --> 00:00:59,875 So start to enjoy yourself. 21 00:00:59,875 --> 00:01:02,000 Start to bring a little awareness to the body 22 00:01:02,000 --> 00:01:04,208 as you sit up nice and tall. 23 00:01:05,125 --> 00:01:08,166 And then start to relax the shoulders as you just start to 24 00:01:08,166 --> 00:01:10,750 settle in and we're gonna ease in. 25 00:01:10,750 --> 00:01:14,125 So even though we have a focus today of breaking down the 26 00:01:14,125 --> 00:01:18,041 foundations of a beginner's shoulder stand we're gonna 27 00:01:18,041 --> 00:01:20,792 create a little practice so that you can feel really good when 28 00:01:20,792 --> 00:01:24,417 you get off the mat because time is valuable and you deserve it. 29 00:01:25,875 --> 00:01:28,542 We're gonna start with a little warm up together and then I'll 30 00:01:28,542 --> 00:01:32,208 break down the pose with the demonstration that you can watch 31 00:01:32,208 --> 00:01:34,500 and then we'll take some time to practice it together. 32 00:01:34,500 --> 00:01:37,959 And the reason for this is we want to be just super mindful 33 00:01:37,959 --> 00:01:41,750 and aware of the neck as we learn and practice shoulder 34 00:01:41,750 --> 00:01:44,417 stand so you don't want to be looking at the video while 35 00:01:44,417 --> 00:01:45,375 you're in the posture. 36 00:01:45,375 --> 00:01:47,792 Same with Bridge Pose which we're also gonna do. 37 00:01:47,792 --> 00:01:50,291 But for now, let's unite, connect, 38 00:01:50,291 --> 00:01:53,041 me and you and all of the beautiful people around the 39 00:01:53,041 --> 00:01:56,375 world taking time to practice in this very moment. 40 00:01:56,917 --> 00:02:01,208 As you're ready, once you're in your nice comfortable seat, 41 00:02:01,208 --> 00:02:04,333 take a nice deep breath in through your nostrils 42 00:02:05,750 --> 00:02:08,333 and then exhale out through the mouth. 43 00:02:10,250 --> 00:02:12,750 And again, inhale in through the nose 44 00:02:14,542 --> 00:02:16,333 and as you exhale through the mouth, 45 00:02:16,333 --> 00:02:18,458 this time really, really relax your shoulders 46 00:02:18,458 --> 00:02:19,625 down, down, down. 47 00:02:20,291 --> 00:02:22,417 And maybe for this last one you close your eyes. 48 00:02:22,417 --> 00:02:24,708 Here we go, big deep breath in. 49 00:02:26,875 --> 00:02:30,166 Oh yeah, exhale, relax the shoulders. 50 00:02:30,166 --> 00:02:32,375 Be open to just dropping into this moment. 51 00:02:32,375 --> 00:02:34,708 Again, hardest part is done. 52 00:02:34,708 --> 00:02:36,750 You're here. 53 00:02:36,750 --> 00:02:38,750 Let's have some fun. 54 00:02:38,750 --> 00:02:40,875 Nice and slow, dropping the chin to the chest. 55 00:02:42,500 --> 00:02:44,125 Nice and slow, 56 00:02:44,125 --> 00:02:45,583 lifting nose to the sky. 57 00:02:45,583 --> 00:02:48,792 Careful not to crunch the back of the neck. 58 00:02:49,708 --> 00:02:51,834 Nice and slow, chin to chest. 59 00:02:53,625 --> 00:02:56,750 And nice and slow carving a line with the nose all the way up. 60 00:02:59,708 --> 00:03:01,792 So continue this loving gesture. 61 00:03:01,792 --> 00:03:05,834 And I say loving because once you reach this highest point 62 00:03:05,834 --> 00:03:07,959 looking up, you don't want to take it so far back 63 00:03:07,959 --> 00:03:10,041 that you're out of control. 64 00:03:10,041 --> 00:03:12,041 So nice and mindful. 65 00:03:14,041 --> 00:03:16,667 And whether you're brand new to yoga practice or you've been 66 00:03:16,667 --> 00:03:20,083 practicing for a long time you just want to 67 00:03:20,083 --> 00:03:22,750 work on your shoulder stand, 68 00:03:22,750 --> 00:03:27,375 or you're a part of the KULA and you do the free video every 69 00:03:27,375 --> 00:03:29,792 Sunday as it comes out live, which is something we've all 70 00:03:29,792 --> 00:03:32,625 been doing, then welcome. 71 00:03:33,959 --> 00:03:37,417 But essentially whatever brought you here see if you can use this 72 00:03:37,417 --> 00:03:41,333 moment to think of integrating the neck 73 00:03:41,333 --> 00:03:42,500 with gestures like this. 74 00:03:42,500 --> 00:03:44,792 So rather than just nodding the head up and down, 75 00:03:45,625 --> 00:03:50,250 what would it look like, feel like to consider this that I'm 76 00:03:50,250 --> 00:03:53,583 actually integrating my neck into every posture? 77 00:03:53,583 --> 00:03:59,125 Whether it's a sweaty 90 minute vinyasa or a foundations of yoga 78 00:03:59,125 --> 00:04:02,625 practice at home with me. 79 00:04:02,625 --> 00:04:04,291 Always integrating the neck. 80 00:04:06,667 --> 00:04:11,333 Alright, and then when you're ready we'll bring the head back 81 00:04:11,333 --> 00:04:14,875 to center, right over the heart and nice and easy you're gonna 82 00:04:14,875 --> 00:04:19,375 drop one ear over one shoulder and then come through center 83 00:04:19,375 --> 00:04:21,666 and over to the other side. Very simple. 84 00:04:24,125 --> 00:04:25,000 And same thing here. 85 00:04:25,000 --> 00:04:26,500 Rather than just going through the motions, 86 00:04:26,500 --> 00:04:29,083 getting warmed up through the neck, 87 00:04:29,083 --> 00:04:32,667 stretching out, see if you can right away peel back another 88 00:04:32,667 --> 00:04:36,542 layer of the onion and think of this gesture as a way, 89 00:04:36,542 --> 00:04:41,208 a warm-up, a focus of integration, 90 00:04:41,208 --> 00:04:42,792 integrating the neck 91 00:04:43,917 --> 00:04:48,166 into the entire shape. 92 00:04:51,708 --> 00:04:52,375 And if you're like, 93 00:04:52,375 --> 00:04:55,333 "I don't really understand what this lady's talking about." 94 00:04:55,333 --> 00:04:56,667 Then you can enjoy the stretch. 95 00:04:56,667 --> 00:04:59,333 You can enjoy this time for yourself and maybe another 96 00:04:59,333 --> 00:05:02,000 moment in your journey you'll 97 00:05:02,959 --> 00:05:04,708 hear that and maybe not. 98 00:05:08,083 --> 00:05:09,125 Integrating the neck. 99 00:05:09,125 --> 00:05:10,875 Something we're really going to be talking about 100 00:05:10,875 --> 00:05:13,166 in the next 30 Days of Yoga. 101 00:05:13,166 --> 00:05:14,542 If you're watching this is in real time 102 00:05:14,542 --> 00:05:16,917 which will be in January. 103 00:05:16,917 --> 00:05:18,917 Oh my gosh, I almost said the name. 104 00:05:23,542 --> 00:05:25,041 Okay, bring it back to center. 105 00:05:26,500 --> 00:05:29,166 Hands are gonna come to the heart, Anjuli Mudra. 106 00:05:29,166 --> 00:05:30,708 Take the deepest breath you've taken all day. 107 00:05:30,708 --> 00:05:32,458 In through the nose. 108 00:05:32,458 --> 00:05:34,458 And this time out through the nose. 109 00:05:35,792 --> 00:05:37,875 Inhale, sit up a little taller. 110 00:05:39,291 --> 00:05:41,083 Exhale, out through the nose. 111 00:05:42,458 --> 00:05:44,333 And one more, you got it, big breath. 112 00:05:46,000 --> 00:05:47,500 Exhale. 113 00:05:48,708 --> 00:05:50,542 Awesome, you're gonna interlace the fingertips now. 114 00:05:50,542 --> 00:05:52,667 Take them behind the head. 115 00:05:52,667 --> 00:05:53,583 Elbows wide. 116 00:05:53,583 --> 00:05:56,000 So we're stretching through the shoulder girdle, 117 00:05:56,000 --> 00:05:58,166 girdle, here. 118 00:05:58,166 --> 00:06:00,083 Use your breath here to start to feel 119 00:06:00,083 --> 00:06:01,166 expansion through the chest. 120 00:06:01,166 --> 00:06:03,625 Something we're really gonna need in that shoulder stand even 121 00:06:03,625 --> 00:06:07,000 when we take our legs over the head, 122 00:06:07,000 --> 00:06:08,250 over the torso. 123 00:06:08,250 --> 00:06:11,542 So the action points here are opening elbows wide. 124 00:06:12,625 --> 00:06:14,500 Lifting sternum up. 125 00:06:14,500 --> 00:06:17,291 Drawing the shoulder blades together and then allowing them 126 00:06:17,291 --> 00:06:21,458 to melt down, down, down even if it's just an awareness. 127 00:06:22,250 --> 00:06:25,250 And then use your breath here to breathe into 128 00:06:25,250 --> 00:06:26,583 all four sides of the torso. 129 00:06:26,583 --> 00:06:28,083 And you're not gonna catch that big, 130 00:06:28,083 --> 00:06:31,583 beautiful, buoyant yogi breath on the first try so just 131 00:06:31,583 --> 00:06:33,708 remember it's a practice, it's a journey. 132 00:06:33,708 --> 00:06:35,708 And if you have tight shoulders it might help 133 00:06:35,708 --> 00:06:36,959 to extend the thumbs here. 134 00:06:36,959 --> 00:06:39,208 Just give yourself a little support. 135 00:06:39,208 --> 00:06:40,250 A little more space. 136 00:06:43,834 --> 00:06:45,375 And you're gonna want to maybe give up, 137 00:06:45,375 --> 00:06:49,166 particularly if you're a little tired so think about lengthening 138 00:06:49,166 --> 00:06:52,708 from your hip creases to your armpit chest 139 00:06:53,875 --> 00:06:57,083 and think about the weight of the legs grounding down 140 00:06:57,083 --> 00:06:58,625 as you lift up through your heart. 141 00:06:59,834 --> 00:07:01,333 So make it active, basically. 142 00:07:01,333 --> 00:07:02,625 (clicks tongue) 143 00:07:02,625 --> 00:07:04,834 Yogi secret. 144 00:07:06,250 --> 00:07:09,834 And then the great thing about after making it active, 145 00:07:09,834 --> 00:07:12,917 drawing the navel in and up is finding the softness, right? 146 00:07:12,917 --> 00:07:14,500 That Sukha, that ease. 147 00:07:15,917 --> 00:07:18,500 If you haven't already, give it one more go trying to find that 148 00:07:18,500 --> 00:07:21,750 big full body breath, filling the lungs with air. 149 00:07:24,208 --> 00:07:28,500 Sweet and then release, let's rain it down side to side and 150 00:07:28,500 --> 00:07:29,917 then just one time to each side. 151 00:07:29,917 --> 00:07:32,917 (chuckles) Benji's very Zenned out today. 152 00:07:32,917 --> 00:07:35,834 Inhale to reach up and over, big side body stretch. 153 00:07:38,083 --> 00:07:39,708 Aw. 154 00:07:39,708 --> 00:07:42,333 And then bring it back to center. 155 00:07:42,333 --> 00:07:44,834 And other side, up first and then over. 156 00:07:44,834 --> 00:07:46,834 Creating length. 157 00:07:51,291 --> 00:07:52,458 Awesome. 158 00:07:52,458 --> 00:07:53,792 And you're gonna come back to center, 159 00:07:53,792 --> 00:07:55,208 take one more cycle of breath. 160 00:07:55,208 --> 00:07:56,875 Inhale lots of love in. 161 00:07:58,417 --> 00:08:01,625 Exhale, use it to relax the shoulders down. 162 00:08:03,834 --> 00:08:07,542 Great, okay so from here we're gonna come on to the back for a 163 00:08:07,542 --> 00:08:09,250 little Bridge Pose warm-up. 164 00:08:09,250 --> 00:08:10,792 You can use the blankets if you want. 165 00:08:10,792 --> 00:08:13,166 I'm gonna push mine to the side and just save them. 166 00:08:14,291 --> 00:08:18,166 If you have never done a Bridge Pose you can watch this one 167 00:08:18,166 --> 00:08:20,792 first and then pick up on the second and third. 168 00:08:20,792 --> 00:08:23,500 If you know Setu Bandhasana well we can do all three together. 169 00:08:23,500 --> 00:08:24,708 (snaps) Okay. 170 00:08:24,708 --> 00:08:28,834 Oh, also I was not gonna say this but I am nursing a little 171 00:08:28,834 --> 00:08:31,834 soreness in my low back so if you see me moving a little 172 00:08:31,834 --> 00:08:34,250 funny, that's why but I still wanted to do 173 00:08:34,250 --> 00:08:35,166 this pose for you today. 174 00:08:35,166 --> 00:08:39,041 It's a big request and so that's that. 175 00:08:39,041 --> 00:08:40,166 I'm human. 176 00:08:40,166 --> 00:08:44,250 And it's a good thing to kind of just tend to it instead of try 177 00:08:44,250 --> 00:08:48,208 and fake it and you know do that thing. 178 00:08:48,208 --> 00:08:49,542 That's not gonna work for me anymore. 179 00:08:49,542 --> 00:08:52,583 Gotta be mindful, gotta honor what is. 180 00:08:53,500 --> 00:08:57,917 Okay, but this is gonna feel good. 181 00:08:57,917 --> 00:08:58,625 So here we go. 182 00:08:58,625 --> 00:09:00,000 We're gonna walk the, you're gonna come on to your back. 183 00:09:00,000 --> 00:09:03,834 You're gonna walk the heels up in line with your sits bones 184 00:09:03,834 --> 00:09:05,250 and you're gonna reach your fingertips 185 00:09:05,250 --> 00:09:07,166 down towards your heels. 186 00:09:07,166 --> 00:09:10,125 Right away I'm gonna snuggle my shoulder blades 187 00:09:10,125 --> 00:09:12,000 into my heart space. 188 00:09:12,000 --> 00:09:14,375 In and underneath my figurative heart space. 189 00:09:15,041 --> 00:09:17,375 You can think about drawing your shoulder blades 190 00:09:17,375 --> 00:09:19,375 together to touch, to kiss. 191 00:09:21,583 --> 00:09:24,333 Then a little bit of a tendency here is to get up into the pose 192 00:09:24,333 --> 00:09:26,708 before we've set up the foundation. 193 00:09:26,708 --> 00:09:29,500 So if the feet are too wide or a lot of times I'll just see 194 00:09:29,500 --> 00:09:32,166 them a little bit too close, you're gonna want to think about 195 00:09:32,166 --> 00:09:35,208 bringing them in alignment with your hip points. 196 00:09:35,208 --> 00:09:38,583 So not the outer hips but your hip points. 197 00:09:40,291 --> 00:09:43,083 And the truth is the more that I 198 00:09:43,083 --> 00:09:47,333 lead yoga and experience that exchange, 199 00:09:49,375 --> 00:09:52,041 the less exact I think it is. 200 00:09:52,041 --> 00:09:53,667 I think every body is different 201 00:09:53,667 --> 00:09:55,750 so you're gonna use these as guidelines 202 00:09:57,708 --> 00:10:00,667 but also it is important to learn the alignment 203 00:10:00,667 --> 00:10:02,750 and the action so that you can stay safe, 204 00:10:02,750 --> 00:10:05,542 especially with at home yoga. 205 00:10:05,542 --> 00:10:10,208 So hip points are in line with the knees or rather knees are in 206 00:10:10,208 --> 00:10:11,417 line with the hip points. 207 00:10:11,417 --> 00:10:14,625 Ankles are in line with the knees. 208 00:10:14,625 --> 00:10:16,333 Alright, so not here, not here. 209 00:10:17,417 --> 00:10:19,333 You'll walk 'em in. 210 00:10:19,333 --> 00:10:20,875 So I'm on two parallel lines. 211 00:10:21,625 --> 00:10:24,417 I know it seems like I'm obsessing but for beginners it's 212 00:10:24,417 --> 00:10:27,250 like you can't really see down there so have to just keep 213 00:10:27,250 --> 00:10:29,875 saying careful not to go too wide, 214 00:10:29,875 --> 00:10:31,667 careful not to go too narrow. 215 00:10:32,375 --> 00:10:33,500 Okay. 216 00:10:33,500 --> 00:10:36,291 Then fingertips are gonna actively press into the earth. 217 00:10:36,917 --> 00:10:40,542 And we're gonna press into all four corners of the feet firmly. 218 00:10:40,542 --> 00:10:42,458 Right away you're connected before you 219 00:10:42,458 --> 00:10:44,333 even lift any weight up. 220 00:10:44,333 --> 00:10:47,333 Shoulder blades continue to draw together so you feel 221 00:10:47,333 --> 00:10:49,458 that active opening the chest. 222 00:10:49,458 --> 00:10:52,917 So you're already active before you even lift up. 223 00:10:52,917 --> 00:10:55,125 Then we'll take a deep breath in. 224 00:10:55,125 --> 00:10:56,291 Filling the lungs. 225 00:10:56,291 --> 00:10:58,583 Big chest expansion here. 226 00:10:58,583 --> 00:11:02,333 And then on the exhale you'll use it to re-anchor your 227 00:11:02,333 --> 00:11:06,125 foundation and begin to slowly lift the hip points, 228 00:11:06,125 --> 00:11:07,625 the hip creases up. 229 00:11:09,166 --> 00:11:13,333 Then as you come about halfway you're gonna pause re-assess, 230 00:11:13,333 --> 00:11:15,625 re-connect and maybe draw the shoulder blades together 231 00:11:15,625 --> 00:11:18,708 a little bit more and then we'll continue the journey, 232 00:11:18,708 --> 00:11:22,208 this time really thinking of sending the shins forward. 233 00:11:22,208 --> 00:11:23,792 Shins forward. 234 00:11:23,792 --> 00:11:25,333 Now knees are gonna want to come in here. 235 00:11:25,333 --> 00:11:28,667 Imagine you're holding or squeezing an imaginary block 236 00:11:28,667 --> 00:11:30,333 between the thighs. 237 00:11:30,333 --> 00:11:31,708 You're holding on to your foundation 238 00:11:31,708 --> 00:11:32,917 and you're breathing deep. 239 00:11:34,375 --> 00:11:37,041 Great, then chest is gonna lift to chin. 240 00:11:37,041 --> 00:11:40,291 I might find more space here and then chin to sky. 241 00:11:41,125 --> 00:11:44,291 If I want, I can interlace the fingertips behind 242 00:11:44,291 --> 00:11:45,583 my back for a bind. 243 00:11:45,583 --> 00:11:46,792 I'm active. 244 00:11:46,792 --> 00:11:49,458 I'm thinking about sending my sits bones towards 245 00:11:49,458 --> 00:11:51,291 the backs of my knees. 246 00:11:51,291 --> 00:11:53,417 I'm sending my shins forward. 247 00:11:53,417 --> 00:11:56,667 And once again, chest to chin and chin to sky. 248 00:11:56,667 --> 00:11:58,250 Breathing deep. 249 00:11:58,250 --> 00:12:00,166 Breathing deep. 250 00:12:00,166 --> 00:12:02,208 To come out, I'll take a deep breath in. 251 00:12:02,208 --> 00:12:06,333 Exhale, slowly release, slowly come down. 252 00:12:09,583 --> 00:12:14,458 When you release, take a deep breath in and a long breath out. 253 00:12:15,375 --> 00:12:18,375 So if you're observing you can come now to join me. 254 00:12:18,375 --> 00:12:21,542 If you're ready for round two, maybe you'll take a different 255 00:12:21,542 --> 00:12:23,708 variation this time. I'm gonna teach it. 256 00:12:23,708 --> 00:12:25,792 We're gonna snuggle the shoulder blades in. 257 00:12:25,792 --> 00:12:28,792 This time we're gonna keep the elbows on the ground. 258 00:12:28,792 --> 00:12:31,417 We're gonna take the hands up to the sky 259 00:12:31,417 --> 00:12:33,667 and really activate through the fingertips. 260 00:12:33,667 --> 00:12:35,291 So you're creating a little space for you 261 00:12:35,291 --> 00:12:37,875 to bring the torso through. 262 00:12:37,875 --> 00:12:39,208 So shoulder blades come together, 263 00:12:39,208 --> 00:12:40,750 active in the fingers. 264 00:12:41,834 --> 00:12:43,750 Take a deep breath in. 265 00:12:43,750 --> 00:12:45,750 Exhale to find your foundation. 266 00:12:47,291 --> 00:12:49,333 Inhale in again. 267 00:12:49,333 --> 00:12:52,125 And then exhale to lift the tailbone up. 268 00:12:52,125 --> 00:12:53,959 Press through all four corners of the feet. 269 00:12:53,959 --> 00:12:56,041 Shins forward, shins forward. 270 00:12:56,041 --> 00:12:58,250 Lifting hips up high. 271 00:12:58,250 --> 00:13:03,166 And then my torso comes right in-between my hands. 272 00:13:03,166 --> 00:13:04,583 Elbows are gonna want to come out here. 273 00:13:04,583 --> 00:13:07,125 We're gonna keep 'em snuggling in. 274 00:13:09,708 --> 00:13:11,875 And then if there's a variation here where you want to take your 275 00:13:11,875 --> 00:13:15,458 hands to your rib cage or underneath you, you can. 276 00:13:15,458 --> 00:13:18,250 Otherwise, just stay right here, active in the fingers. 277 00:13:18,250 --> 00:13:20,750 Shoulder blades drawing together. 278 00:13:20,750 --> 00:13:22,708 Remember keep the neck integrated, 279 00:13:22,708 --> 00:13:24,708 neck awareness. Breathing deep. 280 00:13:24,708 --> 00:13:26,291 We're building strength in the legs, 281 00:13:26,291 --> 00:13:28,625 the glutes, the back, the core. 282 00:13:28,625 --> 00:13:30,250 One more breath, inhale. 283 00:13:31,000 --> 00:13:34,667 And then exhale to slowly lower down with control, with control. 284 00:13:38,417 --> 00:13:39,166 Awesome work. 285 00:13:39,166 --> 00:13:41,333 We're gonna do one more variation. 286 00:13:41,333 --> 00:13:44,500 This time with the arms all the way up and overhead. 287 00:13:44,500 --> 00:13:47,208 I'll cue you but if you know Setu Bandhasana you can take 288 00:13:47,208 --> 00:13:51,125 this time to get into any variation you like now. 289 00:13:52,125 --> 00:13:54,125 Here we go. Strong foundation. 290 00:13:55,708 --> 00:13:57,208 Mindful breath, inhale. 291 00:13:58,417 --> 00:14:00,250 Exhale. 292 00:14:00,250 --> 00:14:02,166 Inhale, ground through the feet. 293 00:14:02,166 --> 00:14:03,792 Start with the tail. Think Cat-Cow. 294 00:14:03,792 --> 00:14:08,250 You're gonna really articulate through the lower back first, 295 00:14:08,250 --> 00:14:09,667 then through the mid-back and then upper. 296 00:14:09,667 --> 00:14:11,208 So nice and slow. 297 00:14:12,083 --> 00:14:14,208 This time pause halfway. 298 00:14:14,208 --> 00:14:15,125 You're gonna take a deep breath in 299 00:14:15,125 --> 00:14:17,208 and on the exhale, you'll continue. 300 00:14:17,208 --> 00:14:21,417 This time lifting the fingertips active fingers all the way up 301 00:14:21,417 --> 00:14:22,917 towards the ceiling. 302 00:14:22,917 --> 00:14:25,959 If you feel good there, then you can continue the 303 00:14:25,959 --> 00:14:28,458 journey all the way up and back. 304 00:14:30,083 --> 00:14:31,542 Breathing deep. 305 00:14:35,041 --> 00:14:36,542 Creating space. 306 00:14:37,667 --> 00:14:40,458 Chest to chin, chin to sky. 307 00:14:40,458 --> 00:14:42,083 Lots of space in the neck. 308 00:14:42,083 --> 00:14:44,166 No crunching. 309 00:14:44,166 --> 00:14:46,500 Definitely no pain. 310 00:14:46,500 --> 00:14:48,542 You're pressing into the ball joint of the big toe, 311 00:14:48,542 --> 00:14:49,875 the ball joint of the pinky toe 312 00:14:49,875 --> 00:14:51,542 and the back two corners of the heels. 313 00:14:51,542 --> 00:14:53,708 Take one more breath in. 314 00:14:53,708 --> 00:14:57,583 Maybe lift the hip points a little higher and then exhale. 315 00:14:57,583 --> 00:15:01,959 We start to simultaneously slowly lower the hips down. 316 00:15:01,959 --> 00:15:05,792 Take the fingertips in reverse all the way up. 317 00:15:06,750 --> 00:15:08,458 And then arms all the way down. 318 00:15:10,792 --> 00:15:11,834 Cool. 319 00:15:11,834 --> 00:15:12,667 Awesome work. 320 00:15:12,667 --> 00:15:14,834 Take the feet as wide as your yoga mat. 321 00:15:14,834 --> 00:15:15,834 Bring the knees together. 322 00:15:15,834 --> 00:15:18,000 Just a little internal rotation. 323 00:15:18,000 --> 00:15:19,542 Take a deep breath in. 324 00:15:20,583 --> 00:15:21,750 Empty it out. 325 00:15:22,792 --> 00:15:24,417 Then keep the feet where they are, 326 00:15:24,417 --> 00:15:27,583 as wide as your yoga mat, and you're gonna take just the 327 00:15:27,583 --> 00:15:30,834 knees, so keep the feet wide so you can get this. 328 00:15:30,834 --> 00:15:32,750 Just the knees over towards the left. 329 00:15:35,834 --> 00:15:37,417 Getting a little bonus hip mobility. 330 00:15:37,417 --> 00:15:39,500 Okay, and then keep the feet as wide as your mat. 331 00:15:39,500 --> 00:15:41,583 Take 'em up to center, knees up to center 332 00:15:41,583 --> 00:15:43,125 and then over to the right. 333 00:15:47,083 --> 00:15:49,291 Fabulous. Come up to center. 334 00:15:49,291 --> 00:15:52,917 Nice and slow and then you can press back up to a seat or come 335 00:15:52,917 --> 00:15:55,667 on to your side if you're nursing a little back thing. 336 00:15:58,417 --> 00:16:01,750 Okay, so now we're gonna take our folded up blankets 337 00:16:01,750 --> 00:16:04,083 to the center of the mat. 338 00:16:04,083 --> 00:16:06,542 And it's a little bit important that you 339 00:16:06,542 --> 00:16:09,083 have a nice clean, edge here at the top. 340 00:16:09,083 --> 00:16:11,959 This is where your head and your neck is gonna go. 341 00:16:11,959 --> 00:16:13,458 Now if you're practicing now and you're like, 342 00:16:13,458 --> 00:16:15,041 "Ah, I don't have blankets." 343 00:16:15,041 --> 00:16:17,625 It's okay, you can still experience this but I want you 344 00:16:17,625 --> 00:16:20,959 to be really, really careful and if you think you might even have 345 00:16:20,959 --> 00:16:22,792 a blanket that might work for this, 346 00:16:22,792 --> 00:16:25,041 pause the video and go grab it because it does make such a 347 00:16:25,041 --> 00:16:26,458 difference for the neck. 348 00:16:26,458 --> 00:16:29,667 And really good for beginners too so you can work to create 349 00:16:29,667 --> 00:16:33,500 space in what feels like the impossible but through regular 350 00:16:33,500 --> 00:16:34,792 practice and this is such a 351 00:16:34,792 --> 00:16:36,834 great life long pose to play with. 352 00:16:36,834 --> 00:16:39,208 It's so good for the body. 353 00:16:39,208 --> 00:16:40,792 It's nice to kind of start with the space. 354 00:16:40,792 --> 00:16:43,125 You just feel a little bit more motivated to keep 355 00:16:43,125 --> 00:16:45,125 coming back to it, right? Because you're not in pain. 356 00:16:46,375 --> 00:16:48,750 And so 357 00:16:48,750 --> 00:16:51,333 take some time to get a nice clean surface here. 358 00:16:51,333 --> 00:16:53,375 Nice clean edge for the neck. 359 00:16:55,208 --> 00:16:57,583 Then nice and slow I'm gonna demo this 360 00:16:57,583 --> 00:16:58,959 so you can watch this at first. 361 00:16:58,959 --> 00:17:02,750 If you already are doing shoulder stand and you just want 362 00:17:02,750 --> 00:17:05,208 to follow along and you can use the sound of my voice and you 363 00:17:05,208 --> 00:17:09,208 don't need to look then you can but I just want to stress one of 364 00:17:09,208 --> 00:17:11,834 the reasons that I've held off on doing this foundations video 365 00:17:11,834 --> 00:17:16,583 is I really want to protect the neck and people's necks and it's 366 00:17:16,583 --> 00:17:19,583 really hard to do these poses if you're looking at the video. 367 00:17:19,583 --> 00:17:22,165 So you can't really turn your neck in a shoulder stand just to 368 00:17:22,165 --> 00:17:23,625 make that very clear. Okay? 369 00:17:24,750 --> 00:17:25,708 So not good. 370 00:17:25,708 --> 00:17:27,416 Okay, so here we go. 371 00:17:27,416 --> 00:17:29,500 I'm gonna come down 372 00:17:29,500 --> 00:17:33,333 gently to my back and I want my shoulders to 373 00:17:33,333 --> 00:17:37,792 hit two to three inches away from the edge of this blanket. 374 00:17:37,792 --> 00:17:39,125 So you don't want to be right on the edge, 375 00:17:39,125 --> 00:17:40,375 you'll see why in a moment. 376 00:17:40,375 --> 00:17:42,333 You want to give yourself two to three inches. 377 00:17:42,333 --> 00:17:44,792 You know you can just do thumbprints or eyeball it. 378 00:17:46,625 --> 00:17:48,708 And that's where my shoulders are gonna land. 379 00:17:52,375 --> 00:17:54,959 If you have a ponytail you might want to take it out. 380 00:17:54,959 --> 00:17:59,208 Want to create a nice smooth ride for yourself. 381 00:17:59,208 --> 00:18:03,792 And then you can just work here actually in the Bridge prep for 382 00:18:03,792 --> 00:18:06,291 a little bit and another way that I like to teach this in the 383 00:18:06,291 --> 00:18:07,834 studio is at the wall. 384 00:18:07,834 --> 00:18:10,208 Just slowly working your way up the wall. 385 00:18:11,333 --> 00:18:13,708 But nice and slow we're gonna start in a Bridge prep, 386 00:18:13,708 --> 00:18:15,125 your Bridge prep. 387 00:18:15,125 --> 00:18:16,959 You're just gonna lift one leg, any old leg, 388 00:18:16,959 --> 00:18:19,792 all the way up and just feel that stretch, 389 00:18:19,792 --> 00:18:21,375 maybe the hamstring's super tight so you're gonna 390 00:18:21,375 --> 00:18:23,291 keep a nice bent knee. 391 00:18:24,458 --> 00:18:25,625 Take a deep breath in. 392 00:18:25,625 --> 00:18:28,500 Maybe that leg starts shaking. No worries. 393 00:18:28,500 --> 00:18:29,875 And then all the way down. 394 00:18:30,959 --> 00:18:33,583 And then opposite leg all the way up. 395 00:18:33,583 --> 00:18:36,041 Feeling that connection to your core. 396 00:18:36,041 --> 00:18:38,041 Starting to open up through the hamstring. 397 00:18:39,000 --> 00:18:40,417 Getting the legs up. 398 00:18:42,125 --> 00:18:44,500 And then down and then one more time on each side. 399 00:18:44,500 --> 00:18:46,917 And if we're at the wall we would just put legs up the wall 400 00:18:46,917 --> 00:18:48,917 for a couple of deep, long breaths. 401 00:18:51,583 --> 00:18:54,250 Just feeling yourself out through the sacrum, 402 00:18:54,250 --> 00:18:57,417 the coccyx, creating body awareness. 403 00:18:58,125 --> 00:19:00,083 Okay and come back down. 404 00:19:01,375 --> 00:19:04,708 And nice and slow you're gonna spread the fingertips, 405 00:19:04,708 --> 00:19:06,917 so nice, bright fingertips. 406 00:19:06,917 --> 00:19:09,125 You're gonna claw the fingertips into the ground and you're gonna 407 00:19:09,125 --> 00:19:11,166 keep your feet on the ground and we're just gonna snuggle the 408 00:19:11,166 --> 00:19:14,875 shoulder blades underneath your heart space once again. 409 00:19:14,875 --> 00:19:16,208 Okay, step by step. 410 00:19:17,041 --> 00:19:21,083 Then from here you're gonna use this connection of fingertips to 411 00:19:21,083 --> 00:19:24,375 earth, just slowly lift your knees up towards the chest. 412 00:19:24,375 --> 00:19:26,917 So you can do it in a mindful breath or 413 00:19:26,917 --> 00:19:28,333 you can do it one at a time. 414 00:19:28,333 --> 00:19:30,917 Because I'm actually nursing low back stuff mine's gonna look a 415 00:19:30,917 --> 00:19:33,458 little bit funky today but I don't want to risk it so 416 00:19:33,458 --> 00:19:35,542 I'm gonna, yeah, there we go. 417 00:19:35,542 --> 00:19:38,458 From here knees are gonna come up to the chest, 418 00:19:38,458 --> 00:19:39,959 hands are gonna come to support. 419 00:19:39,959 --> 00:19:42,083 Don't worry about getting your shoulder blades right underneath 420 00:19:42,083 --> 00:19:44,083 you right at first. Just feel this out. 421 00:19:44,083 --> 00:19:46,625 Feel that big stretch in your low back. 422 00:19:46,625 --> 00:19:47,750 Breathe. 423 00:19:47,750 --> 00:19:48,917 Woo! You're doing great. 424 00:19:48,917 --> 00:19:49,875 Breathe, breathe, breathe. 425 00:19:49,875 --> 00:19:52,000 Feel your breath 426 00:19:52,000 --> 00:19:54,583 in all four corners of your, 427 00:19:54,583 --> 00:19:56,000 all four sides of your torso. 428 00:19:57,542 --> 00:19:59,583 Great and then you can kind of just get a feel for the blanket 429 00:19:59,583 --> 00:20:01,625 like, "Do I need to be further down?" 430 00:20:01,625 --> 00:20:03,708 "Do I need to be a little bit higher?" 431 00:20:03,708 --> 00:20:05,959 There should be no pain in the neck. 432 00:20:05,959 --> 00:20:07,708 And then from here, you'll slowly, 433 00:20:07,708 --> 00:20:10,500 with core connection roll back down. 434 00:20:10,500 --> 00:20:12,708 I'm not gonna roll because I have a little bit of 435 00:20:12,708 --> 00:20:14,875 a low back thing so I'm gonna do that. 436 00:20:14,875 --> 00:20:16,750 It's embarrassing and I'll come back down. 437 00:20:17,500 --> 00:20:20,250 Okay, so from there we're gonna keep going. 438 00:20:20,250 --> 00:20:22,667 Here we go, deep breath in. 439 00:20:22,667 --> 00:20:24,500 Exhale, claw through the fingertips, 440 00:20:24,500 --> 00:20:25,625 anchor through the core. 441 00:20:25,625 --> 00:20:27,625 Bring the knees up towards the chest. 442 00:20:29,375 --> 00:20:31,417 Now this time we are gonna work to 443 00:20:31,417 --> 00:20:32,917 draw the shoulder blades together. 444 00:20:32,917 --> 00:20:35,125 We've been here before so we don't have to be scared. 445 00:20:35,125 --> 00:20:37,000 We're gonna draw the shoulder blades together, 446 00:20:37,000 --> 00:20:39,792 really together, hands come to the low back. 447 00:20:39,792 --> 00:20:41,291 Now keep breathing. 448 00:20:44,041 --> 00:20:48,000 Maybe with each breath you find that your hands can come a 449 00:20:48,000 --> 00:20:51,708 little bit more on the back 450 00:20:51,708 --> 00:20:53,667 and maybe closer together. 451 00:20:53,667 --> 00:20:56,875 And then I want you to remember my loving note of bringing 452 00:20:56,875 --> 00:20:58,458 energy to the hands. 453 00:20:58,458 --> 00:21:02,166 Bring energy to the hands, bring energy to the fingertips. 454 00:21:02,166 --> 00:21:03,083 You got this. 455 00:21:04,000 --> 00:21:06,583 Great, from here if you need to come out of the pose you can at 456 00:21:06,583 --> 00:21:09,458 any time, slow and with control. 457 00:21:09,458 --> 00:21:12,250 From here if you're ready to go to the next bus stop, 458 00:21:12,250 --> 00:21:17,291 you're gonna take the toes all the way over the head 459 00:21:17,291 --> 00:21:19,000 and begin to work to straighten the legs. 460 00:21:19,000 --> 00:21:23,208 I really don't think the legs will straighten right away. 461 00:21:23,208 --> 00:21:26,834 In which case you can enjoy a bent knee Plow Pose. 462 00:21:26,834 --> 00:21:28,417 So we call this Plow Pose. 463 00:21:28,417 --> 00:21:29,625 Breathing deep. 464 00:21:33,500 --> 00:21:37,417 Chest is lifting up to the chin, chin is lifting up to the sky. 465 00:21:38,583 --> 00:21:41,625 Just lots of awareness. Lots of space. 466 00:21:41,625 --> 00:21:43,792 No pain in my neck. 467 00:21:44,667 --> 00:21:49,291 Big beautiful stretch through the back body. 468 00:21:50,166 --> 00:21:51,375 The whole body. 469 00:21:53,208 --> 00:21:55,250 Deep breaths. 470 00:21:57,166 --> 00:21:59,792 So you're in your Plow Pose, hopefully you're just watching. 471 00:21:59,792 --> 00:22:02,458 In your Plow Pose and from here 472 00:22:03,625 --> 00:22:05,667 you can come back down, 473 00:22:05,667 --> 00:22:09,208 take a break, come back in or from here you can work to get 474 00:22:09,208 --> 00:22:12,000 the shoulders closer together. 475 00:22:12,000 --> 00:22:13,583 You'll anchor navel to spine. 476 00:22:13,583 --> 00:22:15,208 Find that core connection and 477 00:22:15,208 --> 00:22:16,625 you're just gonna lift one leg up. 478 00:22:16,625 --> 00:22:19,000 Don't even worry about it getting straight or overhead. 479 00:22:19,000 --> 00:22:20,166 Just lift one leg up. 480 00:22:21,208 --> 00:22:22,583 Then you'll put it down. 481 00:22:23,542 --> 00:22:26,458 The other leg just as we did before. 482 00:22:26,458 --> 00:22:27,917 Bent knee is okay. 483 00:22:27,917 --> 00:22:29,583 If the hamstrings are super tight, 484 00:22:29,583 --> 00:22:32,083 you want to work to find that connection, 485 00:22:32,083 --> 00:22:33,083 that follow through. 486 00:22:34,291 --> 00:22:36,917 From here after doing one leg and then other you can take a 487 00:22:36,917 --> 00:22:40,708 break or if you're ready you could take one leg up, 488 00:22:40,708 --> 00:22:43,458 find that core connection and then take the other leg up to 489 00:22:43,458 --> 00:22:45,917 join it and you don't have to worry about getting 490 00:22:45,917 --> 00:22:47,959 into that straight line right away. 491 00:22:50,500 --> 00:22:52,625 Just take it step by step. 492 00:22:55,166 --> 00:22:57,834 Then make sure you're breathing, breathing here and you're gonna 493 00:22:57,834 --> 00:23:00,291 try to create the same connection of sit bone to the 494 00:23:00,291 --> 00:23:02,875 back of the knee that you did in Bridge Pose. 495 00:23:04,333 --> 00:23:06,625 And then to come out I'll do just one leg 496 00:23:06,625 --> 00:23:10,291 at a time to the Plow Pose. 497 00:23:11,542 --> 00:23:15,208 Bring the hands to the earth claw through the fingertips and 498 00:23:15,208 --> 00:23:19,250 with control you're just gonna go right back the way you came. 499 00:23:19,250 --> 00:23:22,458 And you can work on a core roll down. 500 00:23:22,458 --> 00:23:25,500 I'm doing a little vary awkward roll down 501 00:23:25,500 --> 00:23:26,792 just to protect my SI. 502 00:23:27,917 --> 00:23:31,166 Then when you get there, pause, don't move. 503 00:23:31,166 --> 00:23:33,500 Feel the flush of energy, of blood. 504 00:23:36,083 --> 00:23:40,333 Nice moment here to pause and feel the effects. 505 00:23:47,000 --> 00:23:50,417 And then to counter pose you'll roll to one side. 506 00:23:51,458 --> 00:23:53,834 You can move the blankets. 507 00:23:53,834 --> 00:23:56,291 We'll come right back down. 508 00:24:00,166 --> 00:24:01,875 We'll extend the legs out long. 509 00:24:01,875 --> 00:24:04,792 You're gonna walk the hands underneath your bum. 510 00:24:04,792 --> 00:24:06,250 Yes. 511 00:24:06,250 --> 00:24:10,875 And this is a Fish version one. 512 00:24:10,875 --> 00:24:12,250 So you'll just start here. 513 00:24:12,250 --> 00:24:13,875 Squeeze, squeeze, squeeze the legs together. 514 00:24:13,875 --> 00:24:15,000 Point the toes. 515 00:24:15,000 --> 00:24:16,875 Press, claw into the earth. 516 00:24:17,792 --> 00:24:18,959 Press hands into the earth and 517 00:24:18,959 --> 00:24:20,417 you'll draw the shoulder blades together. 518 00:24:21,458 --> 00:24:22,625 Breathe deep. 519 00:24:23,667 --> 00:24:26,291 From here you could inhale in, exhale, 520 00:24:26,291 --> 00:24:30,083 claw, connection to the foundation always and from there 521 00:24:30,083 --> 00:24:31,917 you might lift the chest up. 522 00:24:31,917 --> 00:24:33,333 And then send your gaze forward, 523 00:24:33,333 --> 00:24:34,875 up and back integrating the neck. 524 00:24:35,875 --> 00:24:36,834 Fish Pose. 525 00:24:38,083 --> 00:24:39,417 Don't worry about lifting the legs here, 526 00:24:39,417 --> 00:24:41,875 this is just a counter pose so breathe deep here. 527 00:24:42,625 --> 00:24:47,250 With an inhale feel again the chest expansion. 528 00:24:47,250 --> 00:24:50,667 With an exhale draw the navel in and release. 529 00:24:50,667 --> 00:24:55,208 Then from here you can take the knees up towards the chest and 530 00:24:55,208 --> 00:24:59,083 rock around a little bit and find what feels good. 531 00:24:59,083 --> 00:25:00,250 Okie doke. 532 00:25:00,250 --> 00:25:01,750 So we're gonna do that one more time. 533 00:25:01,750 --> 00:25:04,875 I'm gonna talk you through it so you can do it 534 00:25:04,875 --> 00:25:06,708 with the sound of my voice. 535 00:25:06,708 --> 00:25:10,583 Or, of course, you know your home practice is beautiful 536 00:25:10,583 --> 00:25:13,959 because it's yours so you can also pause the video and give it 537 00:25:13,959 --> 00:25:15,542 a try and then re-watch. 538 00:25:16,959 --> 00:25:20,792 So again, this is kind of a clinic style meant to be fun and 539 00:25:20,792 --> 00:25:24,583 to just give you some good old fashioned play time at home so 540 00:25:24,583 --> 00:25:26,208 don't be hard on yourself. 541 00:25:26,208 --> 00:25:30,375 Just enjoy and I can already feel just the benefits of this 542 00:25:30,375 --> 00:25:31,625 posture just sitting here now. 543 00:25:31,625 --> 00:25:35,083 It's such a beautiful posture and a really fun one to do once 544 00:25:35,083 --> 00:25:37,333 you know how to do it mindfully. 545 00:25:37,333 --> 00:25:39,708 So no neck pain, no bruising in the neck, okay? 546 00:25:41,000 --> 00:25:43,000 Alright, so we're gonna set the blankets up 547 00:25:43,000 --> 00:25:44,083 in the middle of the mat. 548 00:25:45,792 --> 00:25:48,000 We're gonna gently come down. 549 00:25:48,000 --> 00:25:50,125 Gingerly if you're Adriene today. 550 00:25:50,125 --> 00:25:52,083 Yes. Cool. 551 00:25:53,708 --> 00:25:54,625 By the way, I'm good. 552 00:25:54,625 --> 00:25:56,542 I'm not injured, I'm just being really mindful 'cause 553 00:25:56,542 --> 00:25:58,959 I have a little, just a tiny little bruise. 554 00:25:58,959 --> 00:26:02,500 And hopefully me being mindful will inspire you. 555 00:26:02,500 --> 00:26:03,875 So when you come down on to your, 556 00:26:03,875 --> 00:26:05,125 to be mindful always. 557 00:26:05,125 --> 00:26:07,333 When you come down to your mat remember to give yourself two to 558 00:26:07,333 --> 00:26:09,375 three inches before the edge. 559 00:26:10,250 --> 00:26:12,750 Before the edge and then walk the heels up, 560 00:26:12,750 --> 00:26:14,959 find your nice foundation for Bridge. 561 00:26:17,083 --> 00:26:20,875 If you're not ready to go into shoulder stand today, 562 00:26:20,875 --> 00:26:25,333 Candle Pose, you can just work on your Bridge here. 563 00:26:25,333 --> 00:26:27,959 You can feel out what it's like to be on the blanket and you can 564 00:26:27,959 --> 00:26:29,667 work on Setu Bandhasana. 565 00:26:29,667 --> 00:26:31,792 So ground through the feet and when you're ready, 566 00:26:31,792 --> 00:26:33,291 you're going lift the hips up high. 567 00:26:33,291 --> 00:26:37,083 Bridge if you're doing Bridge and if not you're gonna claw 568 00:26:37,083 --> 00:26:39,583 through the fingertips and when you're ready draw 569 00:26:39,583 --> 00:26:41,875 the knees up towards the chest. 570 00:26:43,708 --> 00:26:46,125 Pause here. Just get used to this. 571 00:26:46,125 --> 00:26:46,792 Breathing deep. 572 00:26:46,792 --> 00:26:49,750 Just catch your bum, your hips wherever it is. 573 00:26:50,667 --> 00:26:55,083 Again, this is a beginner's exploration so be kind. 574 00:26:55,625 --> 00:26:58,417 Be brave, be mindful and be patient. 575 00:26:59,291 --> 00:27:00,917 Okay, from here, come back down. 576 00:27:01,667 --> 00:27:03,875 Oh wait, I guess I can roll down. 577 00:27:05,542 --> 00:27:06,375 I got it. 578 00:27:09,000 --> 00:27:11,333 And then here we go again when you're ready. 579 00:27:11,333 --> 00:27:13,792 Inhale in, exhale navel draws to the spine. 580 00:27:13,792 --> 00:27:15,750 I press back up. 581 00:27:15,750 --> 00:27:17,750 Hands are gonna come behind. 582 00:27:17,750 --> 00:27:19,375 I'm gonna draw the shoulder blades together, 583 00:27:19,375 --> 00:27:20,542 really together. 584 00:27:22,083 --> 00:27:23,125 Yeah. 585 00:27:24,417 --> 00:27:27,166 From here, maybe I take Plow Pose. 586 00:27:27,166 --> 00:27:31,000 Drawing either the knees by the ears or 587 00:27:31,000 --> 00:27:33,000 toes all the way overhead. 588 00:27:37,208 --> 00:27:38,333 Breathing deep. 589 00:27:42,041 --> 00:27:44,583 And then reconnect to your core. 590 00:27:44,583 --> 00:27:47,583 Hands on the back, you might lift one leg up, just one. 591 00:27:49,083 --> 00:27:51,917 And then lower it and then maybe lift the other leg up. 592 00:27:55,417 --> 00:27:56,625 And lower it. 593 00:27:57,792 --> 00:28:02,000 And then keeping your focus on your breath. 594 00:28:02,000 --> 00:28:04,083 No need to look at the video. 595 00:28:04,083 --> 00:28:05,375 Take your time. 596 00:28:05,375 --> 00:28:09,291 Maybe you'll lift one leg up and then the other. 597 00:28:16,208 --> 00:28:17,917 Breathing deep. 598 00:28:23,708 --> 00:28:26,792 Then slowly coming back to Plow Pose. 599 00:28:26,792 --> 00:28:28,083 Take your time. 600 00:28:29,333 --> 00:28:31,625 And then rolling down. 601 00:28:31,625 --> 00:28:33,583 Fingertips connecting to the earth. 602 00:28:33,583 --> 00:28:35,667 Try to stay connected to your core. 603 00:28:35,667 --> 00:28:37,917 Rolling down nice and slow. 604 00:28:37,917 --> 00:28:39,250 Oh yeah. 605 00:28:40,792 --> 00:28:43,708 Beautiful and then ground your feet and take a moment, 606 00:28:43,708 --> 00:28:45,667 pause, don't move, just feel. 607 00:28:51,250 --> 00:28:52,125 Awesome. 608 00:28:52,125 --> 00:28:56,000 Then you can either roll up from here or slowly roll to one side. 609 00:28:56,000 --> 00:28:58,041 We'll take the blankets away. 610 00:28:58,041 --> 00:28:59,625 We'll come on to the back. 611 00:29:00,834 --> 00:29:03,291 We'll extend the legs out long. 612 00:29:05,417 --> 00:29:08,083 And then we'll bring the hands underneath the bum. 613 00:29:10,667 --> 00:29:11,834 Squeeze the legs together. 614 00:29:11,834 --> 00:29:13,792 Draw the shoulder blades together. 615 00:29:13,792 --> 00:29:15,667 Inhale, puff up through the chest 616 00:29:15,667 --> 00:29:18,291 and you can just stay here working. 617 00:29:18,291 --> 00:29:20,250 Or if you like, Fish Pose. 618 00:29:20,250 --> 00:29:21,708 Strong foundation here. 619 00:29:22,542 --> 00:29:25,250 Grounding through anything 620 00:29:25,250 --> 00:29:27,500 that's touching the floor right now. 621 00:29:27,500 --> 00:29:30,917 And from there that's where you effortlessly lift your chest 622 00:29:30,917 --> 00:29:32,291 and come on to the ground with the head. 623 00:29:33,208 --> 00:29:34,125 Breathe. 624 00:29:41,834 --> 00:29:43,917 Then inhale. 625 00:29:43,917 --> 00:29:46,166 Use an exhale to connect navel to spine. 626 00:29:46,166 --> 00:29:49,000 Slowly release. (sighs) 627 00:29:49,000 --> 00:29:51,208 From here you can hug the knees into the chest and 628 00:29:51,208 --> 00:29:56,041 rock around and gently finding what feels good. 629 00:30:01,625 --> 00:30:03,792 Alright, awesome work. 630 00:30:03,792 --> 00:30:07,041 After you've taken a couple moments to find what feels good 631 00:30:07,041 --> 00:30:10,250 you can press back up to a nice comfortable seat 632 00:30:10,250 --> 00:30:12,708 maybe on your cushion. 633 00:30:17,458 --> 00:30:20,125 Then when you're ready bring the hands together 634 00:30:20,125 --> 00:30:22,333 and sit up nice and tall. 635 00:30:22,333 --> 00:30:25,166 Take a second to close your eyes and just be still. 636 00:30:27,583 --> 00:30:29,792 Honoring your breath, listening to your breath. 637 00:30:39,917 --> 00:30:42,125 Noticing how you feel. 638 00:30:46,875 --> 00:30:50,667 And choosing to always remember 639 00:30:52,000 --> 00:30:54,250 that your practice is about 640 00:30:55,667 --> 00:30:57,500 process and journey. 641 00:30:59,291 --> 00:31:00,792 And there's so much 642 00:31:02,375 --> 00:31:03,625 to be said for that. 643 00:31:03,625 --> 00:31:05,125 Brings so much hope 644 00:31:06,375 --> 00:31:09,542 to ones everyday when we simply remember 645 00:31:10,375 --> 00:31:13,041 to focus on the process, focus on the journey. 646 00:31:13,041 --> 00:31:14,792 Not the endpoint. 647 00:31:17,792 --> 00:31:20,333 Cool. Bring the thumbs up to the third eye. 648 00:31:20,333 --> 00:31:25,000 Take a deep breath in and on an exhale, 649 00:31:25,000 --> 00:31:26,083 we will bow. 650 00:31:27,959 --> 00:31:29,708 Take good care everyone. Namaste. 651 00:31:31,458 --> 00:31:36,083 (gentle music)