hey everyone welcome to yoga with

Adriene I'm Adriene and today on the

foundations of the Fit loga we're

learning half moon or ardha chandrasana

this is an awesome and challenging pose

that's full body strengthener this is

such a great thing to do in the

foundations because we can really break

it down and build from the ground up

from our foundation I love this series

it's like yoga school you get to go in

and experiment a little more in the

poses then maybe you can in a public

class or if you're just trying to get

your workout done so take off your shoes

and let's learn or deepen Halfmoon pose

all right my friends so to begin today

we're going to actually come on to all

fours

just a quick check-in to assist you when

we get up on our feet in half moon so

essentially we're checking in with this

line from the crown of the head to the

tip of the tailbone it's a what Shiva

ray calls the done that which I love

which in Sanskrit means staff or stick

which is quite literally right this line

that carries us that holds us up so you

can take a moment to just kind of

visualize that line from the crown of

the head all the way to the tip of the

coccyx there as you come to all fours

and stack yourself in tabletop position

so we also have a yoga tips for tabletop

position tabletop position video would

actually be a really great video to also

do if you're trying to grow ardha

chandrasana

so here we are tabletop position wrists

underneath the shoulders knees directly

underneath the hips press to the tops of

your feet press into all ten

fingerprints and slowly begin to lift

your knees let them hover it doesn't

have to be a big lift here in fact keep

it quite small

this isn't about impressing your dog or

cat with your shape this is about

checking in with those abdominal muscles

and checking in with this full-body

experience a a kind of sense of

integrity so rather than collapsing here

we're pressing away from the earth we're

remembering that the neck isn't a long

beautiful extension of the spine whoo I

can tell I'm tired and so are my body's

like Oh anyway that's good press into

the tops of the feet one more breath

here draw your navel up towards your

spine and on an exhale slowly release

curl the toes under and then well we can

rotate the wrists here a couple times if

we need to and then we'll come up on to

standing so here we go actually going to

come into Halfmoon today from triangle

pose so go ahead and take the feet nice

and wide there's a foundation with yoga

for triangle pose too if you want to

check it out turn the toes and take a

second to stand up nice and tall and

then we'll take the right toes out here

start so we'll inhale send the

fingertips out lift your heart lengthen

the tailbone down you can already begin

to think about head heart and pelvis

being in one nice line here as we

lengthen the tailbone down relax the

shoulders find length in the neck take a

deep breath in then on an exhale send

your hips back as you reach forward

reach reach reach keep a length in both

side bodies in fact in all four sides of

the waist here as we come into our

triangle so we can make a little

adjustments as needed

and then whenever you're ready inhale

open your heart up towards the sky relax

your shoulders down and away from the

ears so imagine your two shoulder blades

coming together and melting down towards

the base of the spine we take a deep

breath here

then exhale send your gaze down begin

just soften in your right knee so if you

have a block available you can take your

block here but if not no worries we're

going to bring the left hand to the

waistline and we're going to step the

back foot up about halfway so from here

I keep the length that I had in triangle

and I'm actually going to do without the

block at first it's in case you don't

have a black we'll send the fingertips

in front front knees bent I take a deep

breath in i soften through the back knee

and on an exhale press into all four

corners of that standing leg your right

foot here so right away I begin to

brighten through my left foot now I can

go into this pose superfast but chances

are if you're watching this you're a

beginner or you're wanting to deepen

your practice so we're going to slow or

down fingertips are about two palms

length away from your pinky toe here and

we just begin to lift that leg so we're

not even coming into the full pose here

left hands on the waistline right

fingertips on the earth now what I can

begin to experiment with here is my head

and neck even if you're looking at the

video here is okay in this in this

posture actually to be looking at the

video and then coming back down to focus

or keeping head out is fine if you're

looking so what i'm doing here is again

drawing energy up from the center

channel imagining this line from the

crown of the head to the tip of the

tailbone so if the spine is kind of

wilted here

see if you can grow a little tall

through the crown the lengthen your neck

alright then we might set that back foot

down and lift up take a little break

here dance break um that seems like

something my friend Hilah would you

dance break okay it's good dance one

time I try to do that at one time

recently I try to do that in class to a

particular song and it took a while but

never there's a lot of resistance like

girl we do a lot of your things Adriene

but we don't feel like dance breaking

right now in the middle of our vinyasa

but later on they did some sub dancing

okay so if you do have a block you can

bring it now again it's about one blocks

worth or two palms worth away from that

pinky toe but we can also begin to grow

this pose from the ground up without the

block so so if you have it great we can

use it if not no worries okay here we go

coming into our triangle we take a deep

breath in and exhale

tilt to remember this length this space

then soften through that front knee and

we'll bring that back foot up half way

kind of like a alright

okay so fingertips are going to come to

the earth or palm to the block I bend

both knees inhale in exhale lift off

this time as I spiral my heart out to

the side I'm going to begin to lift that

back leg so sorry it's a little hard to

do I'm chatting so again visualize this

beautiful line from the crown of the

head to the tip of the tailbone draw

energy up from the arch of your right

foot keep a soft bend in this right knee

as you spread awareness through all four

corners of that right foot now I'm

pressing into my left heel I'm really

engaging through that left foot creating

a full body experience as I extend from

the crown of the head to the tip of the

tailbone and also tailbone sit bone

really to heel left hand can be on the

waistline here as we relax the shoulders

away and remember what you had to do in

your abdominal wall when you were in

that hovering cat cow my friends so as

we grow the practice we can open out

here also of course we can do this from

the earth

and think about just to get gathering

energy up from the earth

take your time slowly growing this

practice taking every muscle fiber along

for the ride long extension through the

neck every one charge through your left

inner thigh so even if we're here we can

begin to engage that foot draw the navel

in to meet the spine and start to charge

that left inner thigh

so again this might be check out this

sexy pose this might be your half moon

today and then here and then here and

then here and relaxing the shoulders

down and slowly we grow so play a little

bit here on the right side take breaks

if you need to forward fold we'll just

take a couple more breaths here playing

with half moon on the right side how can

I create a full body experience drawing

the shoulders away from the ears

soft bend through the right knee so

don't lock that standing leg press into

the left heel charge that left inner

thigh deep breath in extend through the

crown and wherever you are using exhale

to slowly unravel it back with control

with grace cool we will all come into a

nice forward fold here grab the elbows

Rock little side to side and then we'll

tuck the chin into the chest and slowly

roll it up take your time classy just

notice a little hole in my pantaloons

here it's like somebody sent them like

that it's like distressed jeans now

we're starting to sell distressed yoga

pants with holes in them someone's going

to steal that idea and I'm ok with that

ok here we go on the other side so let's

take the feet out wide go ahead and walk

you through this triangle if you're new

to triangle check out the foundations of

triangle

yummy yummy posture will turn both toes

in stand up nice and tall find that

length so the beauty of this series

foundations of yoga is we just get to

like slow it down break it

down and then keep this length as you

turn your left toes out and we really

press into the outer edge of that back

foot for triangle inhale send the

fingertips out left to right exhale

moving into triangle sending the hips

back as we reach reach forward long

torso and then we check it out here on

the other side so the reason I like to

come to triangle first is kind of

tilting and a Halfmoon from Tadasana for

a beginner is a little much but is it

eventually will become fun for you I

think but also we keep this length and

we don't forget about the underbody here

so chances are sometimes triangles kind

of look like this and so see if you can

create a lot of space between your left

earlobe and your left shoulders you draw

the shoulder blades in together and down

cool to see where you're at on this side

notice of course it's different than the

other and we're going to go right into

it so we're going to release right hand

to the waistline soften through this

knee just see where you're headed here

in front of that pinky toe then we're

going to soften through the back knee

and hike it up halfway

great fingertips come out off the mat or

on I'm gonna actually Center myself just

so my frame looks good and you know as

you practice with the block you can

always go different levels yes we know

and here I go engaging energy drawing

energy up from the center channel here a

little mula bandha if you're familiar

also playing with that navel to spine

uddiyana bandha so drawing navel into

the spine and we lift the big toe up

flex that foot find light so if you're

kind of here with the neck remember neck

nice and long as I fall out of it yes so

here again we can just go to here but

chances are you're going to be holding

on for dear life there instead of

experiencing all this yummy yogic joy so

take your time just lift one big toe off

even if you have experience you might

just take a moment here you might notice

if you

crashing down onto that left hand and

you might get just bring more

consciousness into the body cool then

we're going to go right into it from

here so wherever you are and I'm going

to take my block away just to show you

that we don't have that block it's okay

I'm going to keep a soft bend in this

left knee and again maybe you just stay

here my friends playing or maybe begin

to open up use your breath draw energy

up from that left foot but keep a soft

bend in that left knee as you open out

not everything has to happen at once my

friends so you can work on charging that

back leg and then tend to the shoulders

so slowly going through your checklist

as you extend to the crown of the head

charge that right inner thigh and

eventually we're opening up through the

rib cage right drawing that left ribcage

up and under and then I just took my

gaze up and fell out that's what it's

all about so there's a little playtime

for you and me website is definitely

different than the right for me and

talking so a couple more breaths here

keep playing on this side again we're

anywhere we're here we're here right

here sometimes it is nice to put

practices against wall you can press

that right heel right up against the

wall

and wherever you are take one more deep

breath in smile and exhale with control

see if you can slowly with control

unravel back to that forward fold

awesome everyone hang here bend your

knees generously take a deep breath in

through the nose exhale out through the

mouth and we press into all four corners

of the feet and once again slowly roll

it up Mountain Pose Tadasana