what's up everyone welcome to yoga with

Adriene I'm Adriene today on the

foundations of yoga series we have

goddess pose or God pose or why can't it

just be goddess pose my guys definitely

do the goddess pose I mean it's 2015 you

know we can all tap into our inner

goddess anyway this is a fierce pose who

cares what it's called it's an awesome

pose to strengthen the lower body get

that Yoga booty that everyone's talking

about and tone everything really but

also I love this pose because it's super

fierce it invites warmth which is great

in the cold seasons it's also great if

your mind is just kind of a blunder it's

really great to just kind of focus

concentration and breath really get into

your core energy and find what it feels

good so let's learn it from the

foundation let's hop on the mat and get

started

all righty so let's start in a Mountain

Pose bring your feet together stand up

nice and tall bring the hands together

at your heart take a deep breath in

exhale long breath out inhale deep

breath in exhale hands to waistline deep

breath in lift through the front body

deep breath out just sneak it in a

little breath here inhale in and on your

exhale step the feet out wide so we're

going to step the feet out about four

feet actually you know this is going to

be different for everyone so go ahead

and send your arms out and about

underneath your wrist is a great place

to align the heels or the ankles great

then bring your hands back to the waist

we're going to turn the heels in and the

toes out so the toes are going to point

towards the corners of your mat here

it's about forty-five but don't get

obsessed with a degree here just kind of

pay attention to what's going on in the

feet the ankle let that information

travel up through the bones and muscles

of the legs and then to the pelvis very

important here bring your hands back to

the waistline ready and we're going to

tuck the pelvis so soft bend in the

knees here as you do that so just right

we're working foundation so really

building from the ground up here so

again you can lock the knees out just a

hair so you can notice oh yeah I'm going

to softly bend the knees and allow the

pelvis to tuck in so we kind of bury the

tailbone here the tailbone goes down the

front body lifts up and here we are

close your eyes if you're feeling brave

and just notice what's going on with the

feet are you kind of crashing into the

big toe or the ball joint of the big

toes can you roll out to the outer edges

of the feet and try to even it out so

that we're spreading through both the

inner arches and the outer edge then

best you can draw energy up from the

arches here as you tuck the pelvis and

begin to bend the knees

bit deeper hands still in the waistline

here great now the knees are going to

want to roll in but we've already done

our foundation work on the feet so keep

maintaining that strong awareness in all

four corners of the feet so that the

knees can stay in line with the heels so

you might just take a quick peek down my

friends and see if you can see your big

toes cool now let's go ahead and

straighten for a second let's be real as

we work this you're not going to nail it

right away because maybe the hips aren't

warm maybe you've been practicing this

another way for a while maybe this is

brand new so try to enjoy just the

experience of learning the foundations

and I think you'll grow your practice in

a way that feels good that way and also

you'll want to return to your mat and

you'll want to take on the challenge of

asana with the right intention okay so

it should be fun it should feel good and

it should be fun so try not to be hard

on yourself if you're like hold my hips

so let's go through that little ditty

again spreading awareness through the

feet all four corners then soft bend in

the knees so that we can tuck the pelvis

bury the tailbone lift to the front body

heart stays lifted hands on the

waistline here bend the knees now this

time we're going to keep traveling up so

we're pressing into all four corners of

the feet spreading awareness

particularly to the outer edge - as we

draw up from the inner arches so that

the knees don't collapse in now this

does take a bit of flexibility in the

hips

lots of strength this is a great toner

for the whole lower body so good for

trimming and toning a lower body really

the whole body but um we'll continue the

journey up tops of the thighs guys thigh

bones are kind of wanting to roll in

with the feet but because we've done

such a great job on our feet tops of the

thighs are able to roll out or start the

process right ah now we're getting in

deep to this plie here whoo my legs are

talking this is a fierce pose lean into

it hug the lower ribs in hands are still

in the waistline beautiful slowly

release here we go again connect to the

feet soft bend in the knees

tuck the pelvis lift the heart this time

we're going to send the arms out wide

inhale in exhale bending at the elbows

palms face forward shoulders and elbows

in alignment so this is kind of a

traditional version of this pose here we

breathe in deeply exhale completely

staying connected from the soles of your

feet all the way to the crown of the

head take one more deep breath in here

tops of the thighs are rolling down

tailbone down front body lifts and then

exhale release this time bring your

hands to your heart catch your breath so

without a doubt this pose is a challenge

for the body and also the mind right

strike again ready inhale keep the palms

at the heart center this time exhale

going through your feet drawing energy

up from the arches bending at the knees

tops of the thighs roll out tailbone

tucks under front body lifts lengthen

through the crown maybe this time just

maybe you sink a little deeper

imagine leaning up against the wall the

head over the heart the heart over

pelvis here so what tends to happen is

this see if you can bury the tailbone

underneath a little bit more and lift so

you might not go as low to start keep

breaths here if you're feeling crazy you

can bring the hands to the waistline

here you got it if you're feeling brave

open out lift from the armpit chest

connect to your strength maybe you sink

a little bit deeper

one more breath you got it stick with it

and then gently release hands to the

heart

straighten the legs deep breath in

exhale let it go shimmy the feet back

underneath you Mountain Pose

awesome job alright my friends so that

was goddess pose or God pose or tap into

your inner power pose awesome work again

this is a great way to learn the poses

if you're going to public class or maybe

just started a home yoga practice

welcome yay foundations of yoga series

is your friend it's an index there it's

free for you to use to take the time and

slow it down and make the poses your own

and of course build them in a safe and

happy friendly loving way right be good

to your body so comb through the other

foundations if you're interested let me

know how it goes if you have any

questions or comments about goddess pose

leave them down below be sure to

subscribe to the channel if you haven't

already and I'll see you next time they

can care less