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what's up party people welcome to yoga

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with Adriene I'm Adriene and we're back

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on the foundations of yoga today with

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garland pose or malice onna this is an

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awesome pose for anyone who knows they

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have tight hips and that's most of us

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particularly my culture that sit at a

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desk or table and chair situation all

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day our posture really gets cramped our

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style gets cramped and so this is a

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great pose to just get you down nice and

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low open up your hips lubricate the

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joints really great for digestion also

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really awesome for pregnant ladies

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so this pose is definitely for you if

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you're in a prenatal yoga situation

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which if you are check out our new

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prenatal yoga program that I did with my

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dear friend Hilah and we can talk more

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about that at the end but let's get down

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and dirty let's not get dirty but let's

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get down and open up those hips in

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garland pose

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all right my friends we are going to

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start in a forward fold today and if you

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have a blanket or towel it might be

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useful as we come into this pose

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especially first-timers so here we go

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when you come into a nice forward fold

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you can come into it from sitting or you

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can come into it from standing and we're

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going to take a couple breaths here so

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you might walk the fingertips to one

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side and then the other you might clasp

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the elbows and rock the little gently

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side to side and then we'll bring our

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awareness to the feet walking the feet

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hip-width apart or slightly wider and

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then turning the toes out then I'll come

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up onto my fingertips here take a deep

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breath in and a nice conscious exhale as

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I bend my knees and slowly lower my sit

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bones my hips my buttocks down down down

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so then you kind of look at the video

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here and you go that's not happening for

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my body so here we go a couple options

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so sometimes just anatomically we need

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to honor what our body is doing saying

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and how its structure is built and so

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for a lot of times I find my friends who

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really just need to honor their body

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it's about lifting the heels up now

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eventually it might just be that that

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posture that everything is really tight

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the ligaments are all stuffed from

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sitting in chairs and on toilets and and

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all the things that we do particularly

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in my culture to kind of work against a

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healthy posture so here we are kind of

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perhaps getting back down to our roots

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in the squatting posture so in time all

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that to say the feet might stretch out

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we might begin to drop the heels like so

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but for now and even if your heels do

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drop you might take a second or two to

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come up on the heels and this might be

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first about the feet so in the

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foundations of yoga in this series I

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frickin love it because it really just

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gives us time to break down the posture

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but also really focus on you know kind

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of a traditional way of looking at the

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postures of yoga which

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is quite healthy and going to keep you

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injury free and that's by thinking of it

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from the ground up so you might be here

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I might be here but we're all bringing

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our awareness to our feet and then when

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the going gets tough fixing our mic

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cleavage excuse me when the going gets

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tough bringing it to the breath you know

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so rather than holding tight or getting

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frustrated drop into your breath that

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energy now if you have a blanket or a

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towel it's sometimes nice to roll it up

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here so that we can rest those heels

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that are lifted up on a little support

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so we're not quite here maybe we're

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beginning to stretch out the feet and

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the ankles get a little energy a little

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prana flowing through the joints and we

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can come here again we might not master

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this particular shape right away but

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that's okay we're here to do the work

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and just be honest about what's going on

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and slowly as you begin to deepen this

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pose and connect to your breath find the

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support underneath the heels or

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underneath the sit bones you might begin

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to experiment with drawing the palms

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together at the heart we call this

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Anjali mudra palms pressing together and

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as we continue to grow the pose I'll

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encourage you to connect to the action

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so drawing energy up from the earth and

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then finding a little resistance here as

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we press the elbows into the legs and

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find the squeeze of the inner thighs

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even the knees in towards the heart so

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that's kind of a lot if you're brand new

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to this posture to be completely honest

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in a class I would invite this pose in

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stages so if you're working on deepening

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your pose I really encourage you to work

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on that push and pull that resistance

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here that's squeezing in of the inner

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thighs and that pressing out of the

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elbows we find this a lift in the heart

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and this beautiful extension through the

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crown of the head if you're not quite

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here yet it's just something to look

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forward to something to smile and say

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okay I'm going to work towards that or

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someday or how cool you know my

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ancestors might have you know used to

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have dinner like this a lot of cultures

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still eat and go to the bathroom like

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this they have their babies like this so

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just kind of connecting something a

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little bit deeper here try not to get

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too hard on yourself engage your

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abdominals when you need to for a little

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support and breathe deep into the belly

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super awesome for digestion too if you

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can breathe into that lower belly so a

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couple more breaths right here right

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here

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we're lifted up in that froggy variation

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in the traditional garland pose the feet

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are actually together the arches of the

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feet and we will touch on this as we

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continue to grow the foundations of yoga

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series and the yoga with Adriene more

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intermediate and advanced practices so

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if you're like that's not guilin pose I

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do love your comments but you know I

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really need to comment that down below

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because we're starting here nice and

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wide this is also the variation that

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you're more likely to see in a public

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copy yoga class

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who knows depending on where you live

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and where you're at but I like to that

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this series helps support you and get

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you confident and rocking and feeling

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good and safe and prepared to go rock

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out in a public class so chances are you

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already come out of the pose or you're

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ready and do that we'll slowly release

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the arms wherever they are to behind us

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and come up to a nice seated posture

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with the soles of the feet on the mat so

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if you're on your blanket or block you

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might spill off now I understand my

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blanket here and then nice and easy this

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is the chillest yoga pose ever I'm going

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to come onto my palms and I'm just going

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to windshield wiper the legs back and

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forth let it stay there for a couple

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breaths I'm breathing into the front of

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the hip crease I'm finding a little lift

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in the heart couple breaths to one side

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and you get a nice little booty massage

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as you send the knees to the other side

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and a couple breaths here

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don't collapse why collapse now stay

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nice and lifted and then we can just

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Rock a little back and forth cool and

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we're done

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alright great work my friends again if

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you're new to this pose and you're

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feeling a little feisty or pissed off at

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me totally normal

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we carry a lot of the hips and again

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most of the ways that we live our lives

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is not in this shape anymore used to be

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so I encourage you to maybe stick with

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Mullis on our garland pose as a practice

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see what happens if you revisit this

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pose every other day or every day you

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can favorite this video or put it on a

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playlist you can practice this while

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you're watching Netflix even while

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you're reading a book why not and it's a

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great pose to do with children or like I

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said awesome for mothers to be if you

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have any questions or comments you know

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I love hearing from you leave them down

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below share this video or any other yoga

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videos with your friends and let's

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spread the love

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take good care namaste