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what's up everyone welcome to yoga with

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Adriene I'm a southern accent that yoga

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with Adriene I'm Adriene and today on

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the foundations of yoga we are learning

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Perrigo sauna or gate pose and actually

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we're going to do a little two-for-one

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we're going to learn gate pose we're

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also going to learn a counter pose or a

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variation of gate pose which we do a lot

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in reboot 29 day yoga experience if

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you're in the reboot family then this

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will be a great foundations for you if

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you're curious about reboot click

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something somewhere and join us it's a

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wonderful experience gate pose is great

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for stretching the side body it's great

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after travel it's wonderful for

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stimulating the abdominal organs really

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great for the feet the legs the hammies

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and just overall yummy spine health so

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let's check it out shall we

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hop on the mat and let's learn how are

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you gonna

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all righty so today we're going to start

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on all fours

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and just take a second to check in with

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your Center so we press away from the

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earth wrists are underneath the

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shoulders knees directly underneath the

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hips and then I'm just going to send a

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little friendly challenge out to you for

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you to press into the tops of your feet

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again press into all ten knuckles and

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let the knees hover for five seconds

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here you might be like what but we're

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just checking checking in with the core

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here the center integrating the muscles

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of the abdominal wall and also

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remembering that the neck is an

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extension of the spine here

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one more second one and then we release

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okay cool so remember that sensation and

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remember again that we're going to

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integrate the neck extend to the crown

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of the head here as we build gate pose

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okay so I'm going to swing my left toes

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towards the left side of the mat here

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right toes can follow naturally as I

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extend out I'm going to come on to the

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outer edge of that foot here so I'm

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really finding an energetic connect here

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of the right foot I'm going to scoot up

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a little bit it gets the wall and then

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pressing through the outer edge of that

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back leg great come on to the left

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fingertips if you need if you need more

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if you need more room here you can come

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up onto a block or a book here we'll

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come up onto the fingertips and then

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we're going to take our right palm and

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we're to give our right inner thigh a

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little slap but we do this to can just

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kind of wake up this area of the body to

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engage this muscle so you can see here

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have a nice bright energy in the slit my

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whole leg is alive as I draw energy up

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release the toes back down and then I'm

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going to take this right hand so I'm

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going to go from slapping my inner thigh

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foundations of the yoga to smearing my

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ribcage it's quite the descriptive video

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already slap smear okay take a deep

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breath in as you bring the right palm to

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the left ribcage and I'm going to slowly

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just open up here like I'm smearing

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you decide are you going to smear on

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your ribcage today okay notice again

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here this mindfulness through the crown

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of the head we are extending through the

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crown I can release the palm down here

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keeping the shoulder over the wrist or I

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can stay up on my block or fingertips

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great now I'm going to trace a line the

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side body here behind the ears as I take

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a deep breath in and find that nice long

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stretch so I'm really reaching from the

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right fingertips all the way out through

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the outer edge of that foot pelvis is

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going to want to come out here and

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that's alright we're going to breathe

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and lengthen the tailbone down tucking

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the pelvis gently again remembering that

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openness of the rib cage in the chest

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take a couple nice long smooth deep

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breaths here if you're feeling too much

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tension in the neck here if you're

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rather new to the practice you can

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experiment with letting it go and then

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coming back to mindfulness you can also

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keep the gaze down for now nice strong

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focus on the thumbnail and anywhere in

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between if you're rocking your gate pose

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already and you're just here to deepen

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the practice open your heart draw the

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shoulder blades in and together and send

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your gaze up towards the right

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fingertips feel that stretch in the

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psoas again pressing into the outer edge

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tucking the pelvis one more breath here

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and then exhale we'll reach the right

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fingertips towards the back edge of your

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mat come back up onto the fingertips

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here or your block and we're going to

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use remember that hovering cat here

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we're going to use our Center here press

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into the top of that left foot and

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slowly rise up we kind of warrior two

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arms here as we pull the pinkies back

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take a deep breath in and a long exhale

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out

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awesome party Gus onna we're going to

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rotate the right toes up towards the sky

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and really dig into that right heel so

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again I'm not just kind of looky-looky

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in this right leg but I'm finding a full

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body experience kind of toning the quad

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here great take a deep breath in

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extension through the crown and on an

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exhale we're going to slowly tip bar two

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putts over and draw a line with the left

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fingertips up and over so we're not

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collapsing here on the right side body

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but keeping that length touch my mic

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ohhohh keeping that length careful not

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to mindfulness right careful not to use

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the right palm to press down on that

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knee that's that's just silly so again

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notice here I'm not like going for the

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perfect shape I'm really letting my body

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kind of talk talk to me talk to me like

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lovers do breathe I'm letting it unfold

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I'm pressing through that right heel and

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the same smearing quality we had here in

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fact you can repeat this on the other

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side we now open up drawing that right

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ribcage under as we open up through the

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left and we breathe drawing the shoulder

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blades down the back let's take two more

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breaths here my friends breathing into

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the side body lengthening through the

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back of the neck

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awesome then we connect navel to spine

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sweep the left fingertips up and over

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come back to your warrior two arms take

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a deep breath in and exhale palms to the

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heart awesome we're going to turn the

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right toes in use a nice connection to

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your Center as you slowly come back to

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all fours

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yeah that's what's up okay and then you

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can immediately go on to the other side

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here but I'm going to turn because we're

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shooting this okay I should mention if

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you're like what girlfriend you could

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pad the knee you can use a blanket or a

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towel or you can double up on the mat

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take care of that knee okay here we go

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are you guessing a variation and power

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you got sauna on the other side coming

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into a tabletop position let's just do

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this hover and cattigan this is the case

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we didn't quite get it the first time or

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just to connect and build strength in

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the abdominal wall we press into the

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tops of the feet and we hover this isn't

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a big lift you guys we keep the gaze

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straight down so you can look at the

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video here and then when you feel like

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you got it take your gaze straight down

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between your index fingers draw the

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shoulders again away from the ears

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shoulder blades down towards the tail

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and we draw the navel up towards the

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spine take one more deep breath in and

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exhale that is enough of that awesome

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curl the left toes under slide away we

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got to do this first right we're going

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to take right toes towards the right

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side of mat and then we'll curl the left

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toes under and slide coming onto the

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outer edge of that foot and again

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drawing energy up through the arch just

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finding that back leg here take your

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left palm give that left inner thigh a

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slap common to the fingertips if you

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need to and so for me foundations of

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yoga is about finding that method to the

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madness especially if you're brand new

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to yoga so here we get to take our time

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if you kind of feel like you're doing

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this wonderful you're in the right place

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this is why we have this playlist

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because often in public classes we just

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don't have the time to do this which is

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interesting but okay so we slapping that

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inner thigh we're smearing our honey or

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jelly this time too

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the right ribcage up opening up through

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the heart remembering the neck here

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drawing the shoulders down and away from

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the earlobes and then if we're ready

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we'll slowly trace the line with the

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left fingertips behind the ear and maybe

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release that right palm down as I find

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my stretch again pelvis might have a

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tendency to tuck out here tuck your tail

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in and down press into your foundation

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mat which is touching the earth so we're

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not just collapsing into our bones here

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but we're pressing out of the top of

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that back foot pressing into all of the

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knuckles with the right hand

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keeping that inner thigh charged as we

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breathe here nice long beautiful line

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from the outer edge of that left foot

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all the way up through the right

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fingertips and give them a little wiggle

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take care of your experience here if you

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feel like you're holding or waiting what

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do you have to do to cancel that

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sensation and listen to your body

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great take one more breath in wherever

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you are long exhale out then slowly

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we'll bring our awareness to the space

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between the navel in the spine as we

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trace left fingertips up press in your

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foundation nice and slow connect to your

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Center connect to your Center and we'll

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rise up like a phoenix great warrior two

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arms here pull the pinkies back loop the

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shoulders open heart strong here so if

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you're feeling a little like it up but

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thought oh I thought thought again press

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into the top of that back foot right

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foot and then we'll slowly turn the left

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toes up towards the sky left heel now

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pressing into the earth

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I'll reach it forward on an inhale on an

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exhale keep that extension through the

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left side body as you slide the left

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palm down and trace a nice beautiful

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rainbow with the right fingertips up and

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over eight pose so a couple of

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tendencies again is that the booty is

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going to want to come out so we're going

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to draw it in lower belly is going to be

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kind of loose here we're going to stay

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connected to our Center by drawing the

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navel in it's kind of stimulating the

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abdominal organs here too lots of length

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in the side body heart might collapse

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here and if we're trying to tuck the

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pelvis and the hardest collapse you

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might have a couple of pinches going on

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in that lower back so again smear you'll

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butter all over your ribcage here and

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find your Gables

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don't take it too seriously anyway smile

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breathe nice long smooth deep breaths if

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you have practiced this posture before

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and you're just here to deepen your

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practice again you can play with your

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gaze taking your Drishti up or you might

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play with the little balance and

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stability by softening the eyelids

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closing the eyes let's take one more

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deep breath in and a long exhale out

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great draw your navel to your spine nice

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and slowly press into our foundation as

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we right reach the right fingertips all

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the way back come to warrior two arms

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again take a deep breath in open your

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chest your heart and exhale palms

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together at the heart and namaste

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great same thing connection to the

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center you can never be too mindful in

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these transitions it's just like any

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great piece of writing like the

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transitions are everything alright come

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from theater background like transitions

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are everything so don't just call a

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blackout here draw the navel towards the

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spine enjoy the move all the way back to

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all fours where we shall open the knees

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as why does the mat bring the two big

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toes together take a deep breath in as

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you rock the tailbone up towards the sky

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look forward oh I was a failed purr

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which I can grow there we go and send it

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back extended Child's Pose

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take a rest here breathe melts your

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heart to the earth nice work my friends

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okeydoke so that was party guy sauna or

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gate pose if you're new to the practice

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this is a wonderful posture to return to

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to build strength in the core to

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increase stability balance this could be

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your gateway drug

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gateway pose to a more prominent yoga

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practice let us know how it goes after

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this video is over you might walk around

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and just notice how your body feels come

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back and comment below subscribe to the

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channel if you haven't already join the

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yoga with Adriene family we'd love to

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have you and head on over to yoga with

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adriene calm now you hear and check out

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our blog and other goodies like reboot

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and just fun challenges community-based

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stuff

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love you guys have a wonderful rest of

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your day Nalla see

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you