1 00:00:00,367 --> 00:00:01,201 - What's up, everyone? 2 00:00:01,201 --> 00:00:03,750 Welcome to Yoga With Adriene, I'm Adriene and today on the 3 00:00:03,750 --> 00:00:05,005 Foundations of Yoga Series 4 00:00:05,005 --> 00:00:08,442 we have Camel Pose or Ustrasana. 5 00:00:08,442 --> 00:00:10,911 This is an amazing back bend, I love this pose 6 00:00:10,911 --> 00:00:12,779 but I think it's really important to know 7 00:00:12,779 --> 00:00:15,449 the foundations of it so you feel awesome and supported 8 00:00:15,449 --> 00:00:16,917 going in and out of it, 9 00:00:16,917 --> 00:00:19,653 and so you can grow your back bending practice. 10 00:00:19,653 --> 00:00:22,322 So, hop into something comfy, grab a blanket 11 00:00:22,322 --> 00:00:24,491 or a towel if you have one. If you have two blocks great 12 00:00:24,491 --> 00:00:26,393 but you don't need them, you don't need anything, 13 00:00:26,393 --> 00:00:28,595 just our bodies and an open mind 14 00:00:28,595 --> 00:00:30,197 and a strong breath, alright? 15 00:00:30,197 --> 00:00:31,265 Let's get started. 16 00:00:31,265 --> 00:00:34,401 (light upbeat guitar music) 17 00:00:44,211 --> 00:00:46,446 Alright my friends, let's begin on all fours. 18 00:00:46,446 --> 00:00:47,714 We're gonna start with a little Cat-Cow 19 00:00:47,714 --> 00:00:49,416 because I would be a shitty yoga teacher 20 00:00:49,416 --> 00:00:50,784 if I just took you right into Camel 21 00:00:50,784 --> 00:00:52,252 Because Camel is a back bend 22 00:00:52,252 --> 00:00:54,655 and we need to make sure that we're prepared for that 23 00:00:54,655 --> 00:00:58,258 in our body before we work the foundations of Ustrasana. 24 00:00:58,258 --> 00:01:00,093 So, come on all fours. 25 00:01:00,994 --> 00:01:02,763 Take the wrists underneath the shoulders 26 00:01:02,763 --> 00:01:05,432 and the knees underneath the hips, 27 00:01:05,432 --> 00:01:07,780 and when you're ready, start to come into your body 28 00:01:07,780 --> 00:01:11,538 moving with the breath. Inhale as you drop the belly. 29 00:01:11,538 --> 00:01:14,441 Open the chest forward, maybe look up, 30 00:01:14,441 --> 00:01:17,077 and then exhale. Really press into your feet, 31 00:01:17,077 --> 00:01:19,780 press into your palms, 'round through the spine, 32 00:01:19,780 --> 00:01:21,548 chin to chest. 33 00:01:21,548 --> 00:01:23,773 Inhale, drop the belly. 34 00:01:24,985 --> 00:01:27,387 Open the chest, look up, 35 00:01:27,387 --> 00:01:30,424 and exhale, rounding through the spine, 36 00:01:30,424 --> 00:01:33,527 navel draws up, tailbone lengthens down, 37 00:01:33,527 --> 00:01:37,364 press into all ten toes, or all of your toes. 38 00:01:37,364 --> 00:01:38,932 Couple more times, inhale. 39 00:01:38,932 --> 00:01:41,268 (inhales) 40 00:01:41,268 --> 00:01:42,235 And exhale. 41 00:01:42,235 --> 00:01:44,805 (exhales) 42 00:01:44,805 --> 00:01:45,906 One more time. 43 00:01:45,906 --> 00:01:48,008 (inhales) 44 00:01:48,008 --> 00:01:50,344 Warming up through the spine. 45 00:01:50,344 --> 00:01:51,912 (exhales) 46 00:01:51,912 --> 00:01:53,280 Awesome. Heart to Earth pose. 47 00:01:53,280 --> 00:01:56,149 Take the elbows down where the hands are 48 00:01:56,149 --> 00:01:58,085 and, actually I'm gonna walk my elbows out 49 00:01:58,085 --> 00:02:00,654 but you can walk your knees out. 50 00:02:00,654 --> 00:02:01,989 I just want to stay on my mat. 51 00:02:01,989 --> 00:02:02,989 And, we're gonna come to basically 52 00:02:02,989 --> 00:02:04,524 a half Downward Dog here, 53 00:02:04,524 --> 00:02:06,760 a little puppy posture here to open up the chest, 54 00:02:06,760 --> 00:02:07,894 open up the shoulders. 55 00:02:07,894 --> 00:02:11,398 Find length in the lower back, so... 56 00:02:12,499 --> 00:02:15,102 allow your pelvis to rock towards the sky. 57 00:02:15,102 --> 00:02:17,537 Pressing at the tops of the feet, inhale. 58 00:02:17,537 --> 00:02:18,639 (Inhales) 59 00:02:18,639 --> 00:02:21,008 Sweet, then draw the navel in. 60 00:02:21,008 --> 00:02:23,744 This is a great thing to practice too, for Camel. 61 00:02:23,744 --> 00:02:27,314 Connect to your core, draw the navel in from you center. 62 00:02:27,314 --> 00:02:29,983 Engage the low belly and slowly slide 63 00:02:29,983 --> 00:02:32,886 all the way through onto the belly. 64 00:02:32,886 --> 00:02:35,322 (exhales) 65 00:02:35,322 --> 00:02:36,156 Great. Sphinx Pose. 66 00:02:36,156 --> 00:02:38,492 So, press into the tops of your toes. 67 00:02:38,492 --> 00:02:40,360 Elbows are right underneath the shoulders. 68 00:02:40,360 --> 00:02:43,096 Press into your palm through down through your index finger 69 00:02:43,096 --> 00:02:45,365 and inhale. Open the chest. 70 00:02:46,967 --> 00:02:48,735 Inhale in again. 71 00:02:48,735 --> 00:02:50,837 Find a broadness through the upper back body. 72 00:02:50,837 --> 00:02:53,006 So, engage the muscles there, 73 00:02:53,006 --> 00:02:55,742 find a little broadness of the back body 74 00:02:55,742 --> 00:02:57,677 and then exhale. Open the heart. 75 00:02:57,677 --> 00:02:59,579 (exhales) 76 00:02:59,579 --> 00:03:03,583 Great. Now practice engaging the belly here in Sphinx. 77 00:03:03,583 --> 00:03:05,285 So, even if it's just an exploration, 78 00:03:05,285 --> 00:03:06,887 you don't have to do anything one way or the other 79 00:03:06,887 --> 00:03:08,855 but, just draw the navel in a little bit 80 00:03:08,855 --> 00:03:13,727 Maybe lift the lower belly in and up, Uddiyana Bandha. 81 00:03:13,727 --> 00:03:15,762 (exhales) 82 00:03:15,762 --> 00:03:17,664 Awesome, and then release. 83 00:03:17,664 --> 00:03:18,698 Forehead comes to the mat. 84 00:03:18,698 --> 00:03:19,966 (inhales) 85 00:03:19,966 --> 00:03:23,837 We're gonna interlace the fingertips behind the tail. 86 00:03:23,837 --> 00:03:26,506 You can keep the heels hip-width apart 87 00:03:26,506 --> 00:03:29,643 and when you're ready, press into your pubic bone firmly. 88 00:03:29,643 --> 00:03:31,111 Press into the tops of the feet. 89 00:03:31,111 --> 00:03:34,047 Try to root down through your pinky toe. 90 00:03:34,047 --> 00:03:35,882 Pull the knuckles away 91 00:03:37,551 --> 00:03:39,853 towards your heels and when you're ready 92 00:03:39,853 --> 00:03:44,825 press into your foundation to slowly lift the heart up. 93 00:03:44,825 --> 00:03:46,660 Now, press into the pubic bone, 94 00:03:46,660 --> 00:03:47,828 press into the tops of the feet 95 00:03:47,828 --> 00:03:50,163 but resist this clenching of the buttocks. 96 00:03:50,163 --> 00:03:53,934 try to keep the buttocks soft here, Also great for Camel. 97 00:03:53,934 --> 00:03:57,537 Big breathes. Keep the chin tucking into the chest here. 98 00:03:57,537 --> 00:03:58,472 (inhales) 99 00:03:58,472 --> 00:04:00,640 So, chin tucking in. Big, big big breathes. 100 00:04:00,640 --> 00:04:02,075 (inhales) 101 00:04:02,075 --> 00:04:04,478 Shalabhasana variation. Locust. 102 00:04:04,478 --> 00:04:06,046 Open the chest, one more breathe. 103 00:04:06,046 --> 00:04:07,080 (inhales) 104 00:04:07,080 --> 00:04:09,316 And then exhale, release everything. 105 00:04:09,316 --> 00:04:11,184 Press into the palms. 106 00:04:11,184 --> 00:04:13,086 Come back to all fours. 107 00:04:14,554 --> 00:04:17,124 Awesome. Knees are gonna come together 108 00:04:17,124 --> 00:04:20,297 arch to arch in the feet. We send the heels back. 109 00:04:20,297 --> 00:04:22,295 We roll up through the spine. 110 00:04:22,295 --> 00:04:24,097 (inhales) 111 00:04:24,097 --> 00:04:26,766 And head over heart, heart over pelvis. 112 00:04:26,766 --> 00:04:29,636 Hero Pose, Virasana. Sit up nice and tall, 113 00:04:29,636 --> 00:04:31,571 inhale in. Open the chest. 114 00:04:31,571 --> 00:04:32,839 (inhales) 115 00:04:32,839 --> 00:04:35,208 And exhale, dropping the shoulders down 116 00:04:35,208 --> 00:04:37,144 away from the ears. Lots of space. 117 00:04:37,144 --> 00:04:39,146 (exhales) 118 00:04:39,146 --> 00:04:40,180 Awesome. 119 00:04:40,180 --> 00:04:41,848 Okay, so Camel Pose. 120 00:04:42,849 --> 00:04:46,920 A back bend. One of those really wonderful back bends 121 00:04:46,920 --> 00:04:50,590 that, if you take your time with, it can be the most 122 00:04:50,590 --> 00:04:52,459 amazing thing in the world. 123 00:04:52,459 --> 00:04:54,094 And, I find that if you rush it, 124 00:04:54,094 --> 00:04:56,632 It can be something that can be 125 00:04:56,632 --> 00:04:59,132 can be quite painful and also perhaps 126 00:05:00,634 --> 00:05:02,636 be, you know, prone to injury, so this is a good one 127 00:05:02,636 --> 00:05:04,437 to have a foundations for. 128 00:05:04,437 --> 00:05:06,406 So, if you have a blanket you can grab it now, 129 00:05:06,406 --> 00:05:07,607 if not, you don't need it. 130 00:05:07,607 --> 00:05:10,844 It just adds a little bit of extra cushion 131 00:05:10,844 --> 00:05:11,692 ...for the pushin'. 132 00:05:11,692 --> 00:05:14,916 Just kidding, there's no pushing here, 133 00:05:15,882 --> 00:05:18,618 for the knees and the legs. 134 00:05:18,618 --> 00:05:20,387 So, we'll come up onto the blanket if you have it, 135 00:05:20,387 --> 00:05:23,156 just to kind of alleviate some of that pressure. 136 00:05:23,156 --> 00:05:27,360 And if you have it, just go ahead and let the ankles 137 00:05:27,360 --> 00:05:30,230 stay on the blanket and the toes spill off. 138 00:05:30,230 --> 00:05:31,364 And, whether you have a blanket or not, 139 00:05:31,364 --> 00:05:32,933 Everyone come to all fours 140 00:05:32,933 --> 00:05:34,201 and we're gonna bring the knees 141 00:05:34,201 --> 00:05:36,236 right underneath the hip points 142 00:05:36,236 --> 00:05:38,471 and then just imagine kind of squeezing 143 00:05:38,471 --> 00:05:39,773 the inner thighs together. 144 00:05:39,773 --> 00:05:41,775 In fact, if you have a block handy 145 00:05:41,775 --> 00:05:43,810 you can bring that block to the inner thighs 146 00:05:43,810 --> 00:05:46,313 and just kind of feel what it would be like 147 00:05:46,313 --> 00:05:49,182 to squeeze the inner thighs together 148 00:05:49,182 --> 00:05:50,884 which creates this kind of scissor effect, 149 00:05:50,884 --> 00:05:53,787 this lift up through the pelvic floor. 150 00:05:53,787 --> 00:05:54,621 Alright. 151 00:05:56,623 --> 00:05:58,625 Alright, alright, alright. 152 00:06:00,594 --> 00:06:02,329 Okay, here we go. 153 00:06:02,329 --> 00:06:05,465 So, I'm already working with my energetic body 154 00:06:05,465 --> 00:06:07,400 I'm pressing into my toes 155 00:06:07,400 --> 00:06:11,037 and lifting up from the pelvic floor. 156 00:06:11,037 --> 00:06:14,908 I'm engaging my inner thighs without tightening my butt. 157 00:06:14,908 --> 00:06:16,376 (giggles) 158 00:06:16,376 --> 00:06:17,811 And then, nice and slow I'm gonna bring 159 00:06:17,811 --> 00:06:20,213 the hands to the waistline and come all the way up. 160 00:06:20,213 --> 00:06:23,316 And, I'm gonna try to find that here. 161 00:06:23,316 --> 00:06:25,485 Lifting up, up, up. 162 00:06:25,485 --> 00:06:26,519 Pressing. 163 00:06:26,519 --> 00:06:28,121 (inhales) 164 00:06:28,121 --> 00:06:30,156 (exhales) 165 00:06:30,156 --> 00:06:32,125 And then I'm gonna loop the shoulders 166 00:06:32,125 --> 00:06:34,961 try to visualize what's happening in the upper back body 167 00:06:34,961 --> 00:06:38,131 as you loop the shoulders and allow those shoulder blades 168 00:06:38,131 --> 00:06:40,967 to really ground down the back body. 169 00:06:40,967 --> 00:06:43,570 Think upward current of energy through the front body, 170 00:06:43,570 --> 00:06:46,506 ground into the back body, particularly the tailbone. 171 00:06:46,506 --> 00:06:49,976 Lengthening down towards the core of the earth. 172 00:06:49,976 --> 00:06:53,013 Okay. So now were starting to find that, uh 173 00:06:53,013 --> 00:06:55,982 action of hugging the muscle to the bone for support. 174 00:06:55,982 --> 00:06:58,785 I have my bones stacked right. 175 00:06:58,785 --> 00:07:00,487 And I'm ready, so I'm gonna bring my hands 176 00:07:00,487 --> 00:07:05,091 to the waistline and the thumbs right to the sacrum here, so 177 00:07:05,091 --> 00:07:08,495 that boney plate, right about here 178 00:07:08,495 --> 00:07:10,764 there are other variations which we're gonna explore 179 00:07:10,764 --> 00:07:13,066 but for starters let's just bring the thumbs right there 180 00:07:13,066 --> 00:07:14,534 and I'm gonna actually use the thumbs 181 00:07:14,534 --> 00:07:16,836 to remind myself: upward current, 182 00:07:16,836 --> 00:07:18,504 upward lift through the front body 183 00:07:18,504 --> 00:07:21,875 and then lengthen down with the tailbone. 184 00:07:21,875 --> 00:07:23,777 So I'm not clinching or tucking 185 00:07:23,777 --> 00:07:25,512 but I'm actually thinking about grounding, 186 00:07:25,512 --> 00:07:28,448 lengthening down to the core of the earth 187 00:07:28,448 --> 00:07:31,117 rather than tucking into itself. 188 00:07:32,042 --> 00:07:34,220 'Kay, take what works for you, leave what doesn't. 189 00:07:34,220 --> 00:07:37,757 Sometimes a certain cue will really work for someone else 190 00:07:37,757 --> 00:07:41,194 and then it won't work for another person but vice versa. 191 00:07:41,194 --> 00:07:43,496 So, just trying to offer as much as I can 192 00:07:43,496 --> 00:07:44,764 in the Foundations of Yoga 193 00:07:44,764 --> 00:07:48,702 for as many people watching, practicing. 194 00:07:48,702 --> 00:07:50,386 Kewl. Alright. 195 00:07:51,071 --> 00:07:53,573 Then we move the mic a little. 196 00:07:53,573 --> 00:07:57,177 And we play with that lift from the pelvic floor. 197 00:07:57,177 --> 00:07:58,878 Begin to open the chest. 198 00:07:58,878 --> 00:08:01,314 Again, that squeezing is really important here. 199 00:08:01,314 --> 00:08:04,584 Often forgotten. So find that engagement of the inner thighs 200 00:08:04,584 --> 00:08:06,653 as you draw energy up, up, up, up, up 201 00:08:06,653 --> 00:08:07,954 pressing down through the elbows, 202 00:08:07,954 --> 00:08:10,690 shoulder blades drawing in together and down 203 00:08:10,690 --> 00:08:12,659 and then keep the neck super long here, 204 00:08:12,659 --> 00:08:16,863 lots of awareness in the neck as we open the chest. 205 00:08:16,863 --> 00:08:19,432 Then press firmly into the tops of the feet 206 00:08:19,432 --> 00:08:21,067 and think about taking your heart center 207 00:08:21,067 --> 00:08:24,838 up and over like a big rainbow rather than straight back. 208 00:08:24,838 --> 00:08:27,006 So I'm wanting to re-- 209 00:08:27,006 --> 00:08:30,677 I'm wanting to create and then retain or 210 00:08:31,578 --> 00:08:35,764 keep the back lengthened. What's the word I'm looking for? 211 00:08:35,764 --> 00:08:38,684 Don't know. But, wanting to keep this length in the spine, 212 00:08:38,684 --> 00:08:39,919 I'm not wanting to crunch. 213 00:08:39,919 --> 00:08:44,457 Especially in the lower lumbars, so visualize... 214 00:08:44,457 --> 00:08:47,494 You know me, always being creative, 215 00:08:47,494 --> 00:08:48,962 your heart lifting up and over 216 00:08:48,962 --> 00:08:51,398 rather than going straight back in space, okay? 217 00:08:51,398 --> 00:08:53,133 So here we go. Inhale, loop the shoulders, 218 00:08:53,133 --> 00:08:56,269 pull the elbows back, lift your heart. 219 00:08:56,269 --> 00:08:58,438 Focus on this foundation 220 00:08:58,438 --> 00:09:00,140 of squeezing the inner thighs together 221 00:09:00,140 --> 00:09:02,575 and lifting up through that center channel, 222 00:09:02,575 --> 00:09:05,678 that plumb line, so that the pelvis is lengthening, 223 00:09:05,678 --> 00:09:06,980 the tailbone is lengthening down 224 00:09:06,980 --> 00:09:09,332 and the pelvis is coming right underneath 225 00:09:09,332 --> 00:09:11,284 your core, your center. 226 00:09:11,284 --> 00:09:14,754 Keep the belly engaged, your core engaged 227 00:09:14,754 --> 00:09:17,757 as you begin to lean back, hug the elbows together 228 00:09:17,757 --> 00:09:19,959 and then think about lifting your chin towards the sky 229 00:09:19,959 --> 00:09:22,061 and drawing the shoulder blades down. 230 00:09:22,061 --> 00:09:23,096 You might just stay here 231 00:09:23,096 --> 00:09:24,230 (exhales) 232 00:09:24,230 --> 00:09:27,667 or you might be able to continue that up and over effect 233 00:09:27,667 --> 00:09:28,902 (exhales) 234 00:09:28,902 --> 00:09:31,671 and reach down to grab your heels. 235 00:09:31,671 --> 00:09:33,940 Just start with the fingertips on the heels 236 00:09:33,940 --> 00:09:36,075 and lifting up from the armpit chest. 237 00:09:36,075 --> 00:09:38,578 Inhale, then go up and over. 238 00:09:38,578 --> 00:09:40,914 Lengthen tailbone down towards the earth, 239 00:09:40,914 --> 00:09:42,615 down towards the backs of the knees. 240 00:09:42,615 --> 00:09:45,285 You want to keep the inner thighs squeezing together here 241 00:09:45,285 --> 00:09:46,886 not splaying out and then 242 00:09:46,886 --> 00:09:50,056 maybe I come a little further down, maybe not. 243 00:09:50,056 --> 00:09:52,525 Offering variations in a moment. Inhale. 244 00:09:52,525 --> 00:09:54,527 Carve a line with the nose to look up. 245 00:09:54,527 --> 00:09:58,164 If it feels right we might release back all the way. 246 00:09:58,164 --> 00:09:59,732 (exhales) 247 00:09:59,732 --> 00:10:01,968 Again, lengthening tailbone down 248 00:10:01,968 --> 00:10:05,405 shifting the hips slightly forward, lots of length here. 249 00:10:05,405 --> 00:10:06,239 To come out of the posture, 250 00:10:06,239 --> 00:10:09,275 bring one hand to the back then the other. 251 00:10:09,275 --> 00:10:11,044 Tucking the chin, tucking the chin 252 00:10:11,044 --> 00:10:12,779 and then slowly coming back the way we came. 253 00:10:12,779 --> 00:10:14,180 So, tuck the chin, bring the hands to the back, 254 00:10:14,180 --> 00:10:15,782 and roll it up. 255 00:10:15,782 --> 00:10:17,350 Then we'll take a break. 256 00:10:17,350 --> 00:10:19,152 Just coming back onto the heels 257 00:10:19,152 --> 00:10:21,120 and letting the blood restore. 258 00:10:21,120 --> 00:10:22,555 So come back to this upright position 259 00:10:22,555 --> 00:10:24,257 before you do Child's Pose. 260 00:10:24,257 --> 00:10:25,091 Deep breath in. 261 00:10:25,091 --> 00:10:26,359 (inhales) 262 00:10:26,359 --> 00:10:27,327 Deep breath out. 263 00:10:27,327 --> 00:10:28,995 (exhales) 264 00:10:28,995 --> 00:10:29,829 Deep breath in. 265 00:10:29,829 --> 00:10:30,663 (inhale) 266 00:10:30,663 --> 00:10:31,498 Baby Child's Pose. 267 00:10:31,498 --> 00:10:34,367 (relaxed moan) 268 00:10:34,367 --> 00:10:35,702 Alright, so let's try again. 269 00:10:35,702 --> 00:10:38,671 So a lot of the common things is there's too much pressure 270 00:10:38,671 --> 00:10:40,974 on the knees, so that's why the blankie's good. 271 00:10:40,974 --> 00:10:43,443 A lot of times we get a lot of pain in the lower back 272 00:10:43,443 --> 00:10:45,011 because the knees are too wide. 273 00:10:45,011 --> 00:10:47,180 Or, we maybe we set ourselves up right 274 00:10:47,180 --> 00:10:48,715 but then when we start to go into the posture 275 00:10:48,715 --> 00:10:50,016 the knees start to splay. 276 00:10:50,016 --> 00:10:51,751 It happens all the time in foundation. 277 00:10:51,751 --> 00:10:54,254 So that's why it's so important to find that connect 278 00:10:54,254 --> 00:10:57,216 and then retain, remain connected. 279 00:10:57,216 --> 00:10:59,726 retain that connect, remain connected 280 00:11:00,627 --> 00:11:02,428 as you grow the posture, right? 281 00:11:02,428 --> 00:11:04,097 Just like... 282 00:11:04,097 --> 00:11:05,665 The foundation of a house or something. 283 00:11:05,665 --> 00:11:08,067 You want it to remain intact. 284 00:11:08,968 --> 00:11:12,038 So that you can be supportive. 285 00:11:12,038 --> 00:11:14,207 I'm in a weird mood. Okay. 286 00:11:15,542 --> 00:11:17,443 The other thing is that 287 00:11:18,745 --> 00:11:20,213 we wanna-- 288 00:11:20,213 --> 00:11:23,550 ooh, very interesting. Oh that's a roly poly. 289 00:11:23,550 --> 00:11:25,118 Baby roly poly. 290 00:11:25,118 --> 00:11:26,452 You're chill. 291 00:11:26,452 --> 00:11:28,655 Another thing is that we really want 292 00:11:28,655 --> 00:11:30,256 to bring the hands to the heels right? 293 00:11:30,256 --> 00:11:32,191 We wanna come into this awesome shape that looks so cool 294 00:11:32,191 --> 00:11:34,827 and feels so awesome, but maybe it doesn't feel awesome 295 00:11:34,827 --> 00:11:35,795 and we can't quite get there 296 00:11:35,795 --> 00:11:37,764 so the blocks are really helpful. 297 00:11:37,764 --> 00:11:39,999 You're gonna bring then to the outer edges of your heels, 298 00:11:39,999 --> 00:11:41,834 bring them at the top, 299 00:11:43,236 --> 00:11:44,070 tip top... 300 00:11:46,239 --> 00:11:47,073 ...level. 301 00:11:47,073 --> 00:11:48,374 (chuckles) 302 00:11:48,374 --> 00:11:52,278 And then, here we go. We squeeze the inner thighs together, 303 00:11:52,278 --> 00:11:55,014 thumbs to the sacrum. Loop the shoulders, find that length. 304 00:11:55,014 --> 00:11:57,116 Go through your checklist, lengthen tailbone down, 305 00:11:57,116 --> 00:11:58,918 lift from the armpit chest. 306 00:11:58,918 --> 00:12:00,720 Inhale in, press into the tops of the feet, 307 00:12:00,720 --> 00:12:03,690 lengthen tailbone down, think up and over with your heart. 308 00:12:03,690 --> 00:12:06,459 So, up and over rather than sending it straight back. 309 00:12:06,459 --> 00:12:08,127 Think up and over. 310 00:12:08,127 --> 00:12:10,763 And then, maybe instead of coming to the heels, 311 00:12:10,763 --> 00:12:15,134 you can come to the block her which is significantly higher. 312 00:12:15,134 --> 00:12:18,171 And we open. Stay engaged through your core, 313 00:12:18,171 --> 00:12:19,138 breathing deep. 314 00:12:19,138 --> 00:12:20,373 (exhales) 315 00:12:20,373 --> 00:12:21,274 (inhales) 316 00:12:21,274 --> 00:12:22,375 So this is a great variation, 317 00:12:22,375 --> 00:12:24,143 you can still take the head back if you like here. 318 00:12:24,143 --> 00:12:27,146 Breathing deep. Ooh, that's not good for my shoulders. 319 00:12:27,146 --> 00:12:29,248 Breathing deep, deep, deep. 320 00:12:33,486 --> 00:12:34,387 To come out, tuck the chin 321 00:12:34,387 --> 00:12:37,690 bring the hands to the waistlines, slowly roll up. 322 00:12:37,690 --> 00:12:41,327 Sending it back, coming to a little Virasana variation here, 323 00:12:41,327 --> 00:12:42,295 breathing deep. 324 00:12:42,295 --> 00:12:44,564 (exhales) 325 00:12:44,564 --> 00:12:46,165 If you have a block, I didn't really like that 326 00:12:46,165 --> 00:12:48,267 block variation for my shoulders. 327 00:12:48,267 --> 00:12:49,602 Just, I think, anatomically. 328 00:12:49,602 --> 00:12:50,670 Another great thing for the block 329 00:12:50,670 --> 00:12:53,539 is to bring it between the ankles 330 00:12:53,539 --> 00:12:55,842 so that you can just kind of have 331 00:12:55,842 --> 00:12:58,011 a nice base for your feet to squeeze in. 332 00:12:58,011 --> 00:13:01,381 Let's do one more Ustrasana back bend. 333 00:13:01,381 --> 00:13:03,016 Pressing into the tops of your feet, 334 00:13:03,016 --> 00:13:04,417 lift your heart, head over heart, 335 00:13:04,417 --> 00:13:06,052 heart over pelvis. Take your time, 336 00:13:06,052 --> 00:13:07,790 especially if you're in public class 337 00:13:07,790 --> 00:13:09,422 don't let anybody rush you. 338 00:13:09,422 --> 00:13:11,591 It's your body, this is your temple, 339 00:13:11,591 --> 00:13:14,060 your vehicle so you gotta be mindful. 340 00:13:14,060 --> 00:13:17,430 Lengthen tailbone down, lift up through the front body. 341 00:13:17,430 --> 00:13:18,765 This time, another variation, 342 00:13:18,765 --> 00:13:21,334 I'm gonna take the fingertips behind, 343 00:13:21,334 --> 00:13:24,136 palms on the lower back. 344 00:13:25,104 --> 00:13:26,572 So, this is another variation. 345 00:13:26,572 --> 00:13:28,441 Inhale, loop the shoulders, 346 00:13:28,441 --> 00:13:30,476 pressing down through the thumbs, 347 00:13:30,476 --> 00:13:33,079 lengthen tailbone, engage belly. 348 00:13:33,079 --> 00:13:34,814 Just like we did in sphinx. 349 00:13:34,814 --> 00:13:36,182 And then when you're ready, 350 00:13:36,182 --> 00:13:37,984 think up and over with the heart. 351 00:13:37,984 --> 00:13:39,519 (exhales) 352 00:13:39,519 --> 00:13:40,353 And play. 353 00:13:40,353 --> 00:13:41,521 (inhales) 354 00:13:41,521 --> 00:13:43,389 (exhales) 355 00:13:43,389 --> 00:13:45,658 Keep the inner thighs engaged, 356 00:13:45,658 --> 00:13:48,027 if you have that block there you can squeeze your block. 357 00:13:48,027 --> 00:13:49,962 Inhale, open the chest. 358 00:13:50,797 --> 00:13:52,865 And then maybe we reach back 359 00:13:52,865 --> 00:13:54,333 Grab the heels. 360 00:13:54,333 --> 00:13:55,168 Maybe not. 361 00:13:56,269 --> 00:13:59,539 And then we use our breath to really evolve here, 362 00:13:59,539 --> 00:14:03,643 evolve the shape. Go on a little journey. 363 00:14:03,643 --> 00:14:06,479 (exhales) 364 00:14:06,479 --> 00:14:08,581 (inhales) 365 00:14:08,581 --> 00:14:09,949 (exhales) 366 00:14:09,949 --> 00:14:11,384 Let the breathe move you. 367 00:14:11,384 --> 00:14:12,719 (inhales) 368 00:14:12,719 --> 00:14:14,954 (exhales) 369 00:14:14,954 --> 00:14:16,723 And then we slowly tuck the chin to the chest, 370 00:14:16,723 --> 00:14:18,624 bring one hand then the other back, 371 00:14:18,624 --> 00:14:21,227 slowly, slowly stacking the spine. 372 00:14:21,227 --> 00:14:23,396 Head over heart, heart over pelvis, smile. 373 00:14:23,396 --> 00:14:24,330 (inhales) 374 00:14:24,330 --> 00:14:27,433 Big breath in. Exhale all the way down. 375 00:14:27,433 --> 00:14:29,168 Palms come together. Awesome work. 376 00:14:29,168 --> 00:14:30,236 (exhales) 377 00:14:30,236 --> 00:14:31,237 Just notice. 378 00:14:32,489 --> 00:14:34,207 Great, then bring the knees together, 379 00:14:34,207 --> 00:14:36,409 take a deep breath in, 380 00:14:36,409 --> 00:14:39,112 and Child's Pose, yummy. 381 00:14:39,112 --> 00:14:41,280 (exhales) 382 00:14:42,749 --> 00:14:46,119 Rounding through the spine here. 383 00:14:46,119 --> 00:14:48,020 If it fells good to bring the fingertips forward 384 00:14:48,020 --> 00:14:49,989 go ahead and do that. 385 00:14:49,989 --> 00:14:52,492 Find what feels good. Take a deep breath in. 386 00:14:52,492 --> 00:14:54,994 (inhales) 387 00:14:54,994 --> 00:14:55,995 And a long breath out. 388 00:14:55,995 --> 00:14:58,131 (exhales) 389 00:14:58,131 --> 00:15:00,733 Tight. Press into the tops of the feet. 390 00:15:00,733 --> 00:15:03,035 Tuck the chin into the chest, engage the belly 391 00:15:03,035 --> 00:15:05,271 and slowly roll it back up. 392 00:15:08,471 --> 00:15:09,572 Awesome work. 393 00:15:10,309 --> 00:15:12,478 Alright my friends, awesome work. 394 00:15:12,478 --> 00:15:14,980 I bow to you, namaste. I commend you for 395 00:15:14,980 --> 00:15:16,916 combing though the Foundations of Yoga Series 396 00:15:16,916 --> 00:15:19,185 and going deeper, really taking the time 397 00:15:19,185 --> 00:15:20,987 to grow your practice. It's for free. 398 00:15:20,987 --> 00:15:22,989 You can do it in the comfort of your own home. 399 00:15:22,989 --> 00:15:25,458 So go through that playlist, check out other poses, 400 00:15:25,458 --> 00:15:27,260 learn things from the ground up. 401 00:15:27,260 --> 00:15:30,229 Maybe go back and relearn things in your body, you know? 402 00:15:30,229 --> 00:15:32,899 Because we're always changing, nothing's permanent. 403 00:15:32,899 --> 00:15:36,269 And be sure to let me know how it goes down below. 404 00:15:36,269 --> 00:15:38,571 Your questions and comments are always welcome. 405 00:15:38,571 --> 00:15:40,139 Share this video with a friend 406 00:15:40,139 --> 00:15:41,574 if you think they might enjoy it 407 00:15:41,574 --> 00:15:44,110 and subscribe to the channel already, alright? 408 00:15:44,110 --> 00:15:46,265 Love you, take good care. 409 00:15:46,265 --> 00:15:47,606 See you next time. 410 00:15:47,606 --> 00:15:48,314 Namaste. 411 00:15:48,314 --> 00:15:51,484 (gentle guitar music)