what's up everyone welcome to yoga with

Adriene I'm a southern accent that yoga

with Adriene I'm Adriene and today on

the foundations of yoga we are learning

Perrigo sauna or gate pose and actually

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

we're going to learn gate pose we're

also going to learn a counter pose or a

variation of gate pose which we do a lot

in reboot 29 day yoga experience if

you're in the reboot family then this

will be a great foundations for you if

you're curious about reboot click

something somewhere and join us it's a

wonderful experience gate pose is great

for stretching the side body it's great

after travel it's wonderful for

stimulating the abdominal organs really

great for the feet the legs the hammies

and just overall yummy spine health so

let's check it out shall we

hop on the mat and let's learn how are

you gonna

all righty so today we're going to start

on all fours

and just take a second to check in with

your Center so we press away from the

earth wrists are underneath the

shoulders knees directly underneath the

hips and then I'm just going to send a

little friendly challenge out to you for

you to press into the tops of your feet

again press into all ten knuckles and

let the knees hover for five seconds

here you might be like what but we're

just checking checking in with the core

here the center integrating the muscles

of the abdominal wall and also

remembering that the neck is an

extension of the spine here

one more second one and then we release

okay cool so remember that sensation and

remember again that we're going to

integrate the neck extend to the crown

of the head here as we build gate pose

okay so I'm going to swing my left toes

towards the left side of the mat here

right toes can follow naturally as I

extend out I'm going to come on to the

outer edge of that foot here so I'm

really finding an energetic connect here

of the right foot I'm going to scoot up

a little bit it gets the wall and then

pressing through the outer edge of that

back leg great come on to the left

fingertips if you need if you need more

if you need more room here you can come

up onto a block or a book here we'll

come up onto the fingertips and then

we're going to take our right palm and

we're to give our right inner thigh a

little slap but we do this to can just

kind of wake up this area of the body to

engage this muscle so you can see here

have a nice bright energy in the slit my

whole leg is alive as I draw energy up

release the toes back down and then I'm

going to take this right hand so I'm

going to go from slapping my inner thigh

foundations of the yoga to smearing my

ribcage it's quite the descriptive video

already slap smear okay take a deep

breath in as you bring the right palm to

the left ribcage and I'm going to slowly

just open up here like I'm smearing

you decide are you going to smear on

your ribcage today okay notice again

here this mindfulness through the crown

of the head we are extending through the

crown I can release the palm down here

keeping the shoulder over the wrist or I

can stay up on my block or fingertips

great now I'm going to trace a line the

side body here behind the ears as I take

a deep breath in and find that nice long

stretch so I'm really reaching from the

right fingertips all the way out through

the outer edge of that foot pelvis is

going to want to come out here and

that's alright we're going to breathe

and lengthen the tailbone down tucking

the pelvis gently again remembering that

openness of the rib cage in the chest

take a couple nice long smooth deep

breaths here if you're feeling too much

tension in the neck here if you're

rather new to the practice you can

experiment with letting it go and then

coming back to mindfulness you can also

keep the gaze down for now nice strong

focus on the thumbnail and anywhere in

between if you're rocking your gate pose

already and you're just here to deepen

the practice open your heart draw the

shoulder blades in and together and send

your gaze up towards the right

fingertips feel that stretch in the

psoas again pressing into the outer edge

tucking the pelvis one more breath here

and then exhale we'll reach the right

fingertips towards the back edge of your

mat come back up onto the fingertips

here or your block and we're going to

use remember that hovering cat here

we're going to use our Center here press

into the top of that left foot and

slowly rise up we kind of warrior two

arms here as we pull the pinkies back

take a deep breath in and a long exhale

out

awesome party Gus onna we're going to

rotate the right toes up towards the sky

and really dig into that right heel so

again I'm not just kind of looky-looky

in this right leg but I'm finding a full

body experience kind of toning the quad

here great take a deep breath in

extension through the crown and on an

exhale we're going to slowly tip bar two

putts over and draw a line with the left

fingertips up and over so we're not

collapsing here on the right side body

but keeping that length touch my mic

ohhohh keeping that length careful not

to mindfulness right careful not to use

the right palm to press down on that

knee that's that's just silly so again

notice here I'm not like going for the

perfect shape I'm really letting my body

kind of talk talk to me talk to me like

lovers do breathe I'm letting it unfold

I'm pressing through that right heel and

the same smearing quality we had here in

fact you can repeat this on the other

side we now open up drawing that right

ribcage under as we open up through the

left and we breathe drawing the shoulder

blades down the back let's take two more

breaths here my friends breathing into

the side body lengthening through the

back of the neck

awesome then we connect navel to spine

sweep the left fingertips up and over

come back to your warrior two arms take

a deep breath in and exhale palms to the

heart awesome we're going to turn the

right toes in use a nice connection to

your Center as you slowly come back to

all fours

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

can immediately go on to the other side

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

shooting this okay I should mention if

you're like what girlfriend you could

pad the knee you can use a blanket or a

towel or you can double up on the mat

take care of that knee okay here we go

are you guessing a variation and power

you got sauna on the other side coming

into a tabletop position let's just do

this hover and cattigan this is the case

we didn't quite get it the first time or

just to connect and build strength in

the abdominal wall we press into the

tops of the feet and we hover this isn't

a big lift you guys we keep the gaze

straight down so you can look at the

video here and then when you feel like

you got it take your gaze straight down

between your index fingers draw the

shoulders again away from the ears

shoulder blades down towards the tail

and we draw the navel up towards the

spine take one more deep breath in and

exhale that is enough of that awesome

curl the left toes under slide away we

got to do this first right we're going

to take right toes towards the right

side of mat and then we'll curl the left

toes under and slide coming onto the

outer edge of that foot and again

drawing energy up through the arch just

finding that back leg here take your

left palm give that left inner thigh a

slap common to the fingertips if you

need to and so for me foundations of

yoga is about finding that method to the

madness especially if you're brand new

to yoga so here we get to take our time

if you kind of feel like you're doing

this wonderful you're in the right place

this is why we have this playlist

because often in public classes we just

don't have the time to do this which is

interesting but okay so we slapping that

inner thigh we're smearing our honey or

jelly this time too

the right ribcage up opening up through

the heart remembering the neck here

drawing the shoulders down and away from

the earlobes and then if we're ready

we'll slowly trace the line with the

left fingertips behind the ear and maybe

release that right palm down as I find

my stretch again pelvis might have a

tendency to tuck out here tuck your tail

in and down press into your foundation

mat which is touching the earth so we're

not just collapsing into our bones here

but we're pressing out of the top of

that back foot pressing into all of the

knuckles with the right hand

keeping that inner thigh charged as we

breathe here nice long beautiful line

from the outer edge of that left foot

all the way up through the right

fingertips and give them a little wiggle

take care of your experience here if you

feel like you're holding or waiting what

do you have to do to cancel that

sensation and listen to your body

great take one more breath in wherever

you are long exhale out then slowly

we'll bring our awareness to the space

between the navel in the spine as we

trace left fingertips up press in your

foundation nice and slow connect to your

Center connect to your Center and we'll

rise up like a phoenix great warrior two

arms here pull the pinkies back loop the

shoulders open heart strong here so if

you're feeling a little like it up but

thought oh I thought thought again press

into the top of that back foot right

foot and then we'll slowly turn the left

toes up towards the sky left heel now

pressing into the earth

I'll reach it forward on an inhale on an

exhale keep that extension through the

left side body as you slide the left

palm down and trace a nice beautiful

rainbow with the right fingertips up and

over eight pose so a couple of

tendencies again is that the booty is

going to want to come out so we're going

to draw it in lower belly is going to be

kind of loose here we're going to stay

connected to our Center by drawing the

navel in it's kind of stimulating the

abdominal organs here too lots of length

in the side body heart might collapse

here and if we're trying to tuck the

pelvis and the hardest collapse you

might have a couple of pinches going on

in that lower back so again smear you'll

butter all over your ribcage here and

find your Gables

don't take it too seriously anyway smile

breathe nice long smooth deep breaths if

you have practiced this posture before

and you're just here to deepen your

practice again you can play with your

gaze taking your Drishti up or you might

play with the little balance and

stability by softening the eyelids

closing the eyes let's take one more

deep breath in and a long exhale out

great draw your navel to your spine nice

and slowly press into our foundation as

we right reach the right fingertips all

the way back come to warrior two arms

again take a deep breath in open your

chest your heart and exhale palms

together at the heart and namaste

great same thing connection to the

center you can never be too mindful in

these transitions it's just like any

great piece of writing like the

transitions are everything alright come

from theater background like transitions

are everything so don't just call a

blackout here draw the navel towards the

spine enjoy the move all the way back to

all fours where we shall open the knees

as why does the mat bring the two big

toes together take a deep breath in as

you rock the tailbone up towards the sky

look forward oh I was a failed purr

which I can grow there we go and send it

back extended Child's Pose

take a rest here breathe melts your

heart to the earth nice work my friends

okeydoke so that was party guy sauna or

gate pose if you're new to the practice

this is a wonderful posture to return to

to build strength in the core to

increase stability balance this could be

your gateway drug

gateway pose to a more prominent yoga

practice let us know how it goes after

this video is over you might walk around

and just notice how your body feels come

back and comment below subscribe to the

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love you guys have a wonderful rest of

your day Nalla see

you