1 00:00:00,060 --> 00:00:02,129 what's up everyone welcome to yoga with 2 00:00:02,129 --> 00:00:04,319 Adriene I am Adriene and today we're 3 00:00:04,319 --> 00:00:05,759 going to learn an awesome pose called 4 00:00:05,759 --> 00:00:08,760 knees chest and chin pose this posture 5 00:00:08,760 --> 00:00:11,389 is an amazing preparatory posture for 6 00:00:11,389 --> 00:00:14,670 chaturanga or chaturanga practice or if 7 00:00:14,670 --> 00:00:16,350 you're a beginner this is a wonderful 8 00:00:16,350 --> 00:00:19,260 pose to just kind of substitute so that 9 00:00:19,260 --> 00:00:21,720 you can build strength in the transition 10 00:00:21,720 --> 00:00:23,789 from downward facing dog all the way 11 00:00:23,789 --> 00:00:25,949 through upward facing dog great for the 12 00:00:25,949 --> 00:00:27,869 back body great for the core really 13 00:00:27,869 --> 00:00:30,000 great for the arms and legs too so let's 14 00:00:30,000 --> 00:00:32,159 hop on the mat and learn knees chest and 15 00:00:32,159 --> 00:00:34,649 chin are also called Ashtanga namaskara 16 00:00:34,649 --> 00:00:36,960 let's hop to it 17 00:00:36,960 --> 00:00:42,020 [Music] 18 00:00:46,730 --> 00:00:49,320 all righty so to begin we're going to 19 00:00:49,320 --> 00:00:52,560 come to all fours and I'm just going to 20 00:00:52,560 --> 00:00:53,430 kind of walk us through a couple 21 00:00:53,430 --> 00:00:55,560 different stages of this and so for 22 00:00:55,560 --> 00:00:57,180 starters we'll begin with the knees 23 00:00:57,180 --> 00:00:58,740 already on the mat I'm going to walk the 24 00:00:58,740 --> 00:01:02,160 knees in towards the midline and walk my 25 00:01:02,160 --> 00:01:05,940 wrists underneath my shoulders so I'm 26 00:01:05,940 --> 00:01:07,470 going to come to kind of a half plank 27 00:01:07,470 --> 00:01:09,390 here so I'll maybe lift the toes up and 28 00:01:09,390 --> 00:01:12,900 tuck the pelvis and again just take a 29 00:01:12,900 --> 00:01:14,820 second to find your alignment wrists 30 00:01:14,820 --> 00:01:16,830 underneath the shoulders pressing up and 31 00:01:16,830 --> 00:01:18,840 out of the palms if you feel like your 32 00:01:18,840 --> 00:01:20,520 shoulders are kind of coming up towards 33 00:01:20,520 --> 00:01:22,380 the ears here you can I say remind 34 00:01:22,380 --> 00:01:26,910 yourself to draw them away okay and then 35 00:01:26,910 --> 00:01:29,070 I'm going to go knees ok knees already 36 00:01:29,070 --> 00:01:30,210 on the ground then I'm going to think 37 00:01:30,210 --> 00:01:32,940 chest and chin so the next thing you to 38 00:01:32,940 --> 00:01:34,830 come down is the chest I'm going to hug 39 00:01:34,830 --> 00:01:36,509 my elbows into the side body they're 40 00:01:36,509 --> 00:01:38,160 going to want to splay out like a pushup 41 00:01:38,160 --> 00:01:40,830 keep them hugging into the side body as 42 00:01:40,830 --> 00:01:44,160 you lower chest down now as I slowly 43 00:01:44,160 --> 00:01:47,220 lower chest down I'm going to rock my 44 00:01:47,220 --> 00:01:49,520 pelvis so that I can keep my hips 45 00:01:49,520 --> 00:01:51,780 reaching up towards the sky as I lower 46 00:01:51,780 --> 00:01:55,530 chest to the mat hips stay up just chest 47 00:01:55,530 --> 00:01:58,470 comes down chest and then shin release 48 00:01:58,470 --> 00:02:01,800 to the earth great take a deep breath in 49 00:02:01,800 --> 00:02:05,220 here lower the legs and then inhale baby 50 00:02:05,220 --> 00:02:08,639 Cobra why not and exhale we release curl 51 00:02:08,639 --> 00:02:10,258 the toes under come back to all fours 52 00:02:10,258 --> 00:02:13,319 and let's try that again so again we're 53 00:02:13,319 --> 00:02:15,660 going knees chest chin SUNY's are going 54 00:02:15,660 --> 00:02:16,860 to already going to be on the ground to 55 00:02:16,860 --> 00:02:20,430 start got excited there I'm going to hug 56 00:02:20,430 --> 00:02:22,470 the elbows into the side body inhale in 57 00:02:22,470 --> 00:02:26,400 exhale I slowly lower chest down to the 58 00:02:26,400 --> 00:02:28,709 ground as I do that I let my hips Rock 59 00:02:28,709 --> 00:02:32,310 up towards the sky knees chest I look 60 00:02:32,310 --> 00:02:35,580 forward and then slowly release chin now 61 00:02:35,580 --> 00:02:38,069 this time stay here and rather than just 62 00:02:38,069 --> 00:02:40,470 collapsing all your weight into the mat 63 00:02:40,470 --> 00:02:43,950 you'll keep elbows hugging in back buddy 64 00:02:43,950 --> 00:02:48,050 alive navel drawing in towards the spine 65 00:02:48,050 --> 00:02:52,050 kind of awkward here in terms of online 66 00:02:52,050 --> 00:02:54,240 yoga video but still yummy posture 67 00:02:54,240 --> 00:02:56,670 inhale in and then exhale releasing 68 00:02:56,670 --> 00:02:59,230 everything belly comes to the mat 69 00:02:59,230 --> 00:03:02,560 in inhale baby Cobra exhale release 70 00:03:02,560 --> 00:03:04,989 awesome curl the toes under and we come 71 00:03:04,989 --> 00:03:07,349 back to all fours 72 00:03:07,349 --> 00:03:10,480 sweet okay take a second to roll the 73 00:03:10,480 --> 00:03:12,519 wrist if you need to and then we're 74 00:03:12,519 --> 00:03:14,290 going to practice this from downward 75 00:03:14,290 --> 00:03:15,760 facing dog which is typically where 76 00:03:15,760 --> 00:03:17,760 you'll kind of move into it if you're 77 00:03:17,760 --> 00:03:21,489 doing a flow class or most hatha yoga 78 00:03:21,489 --> 00:03:24,819 classes I guess never know okay so 79 00:03:24,819 --> 00:03:27,640 taking a second to check in with the 80 00:03:27,640 --> 00:03:29,700 body and downward facing dog 81 00:03:29,700 --> 00:03:31,840 pedal the feet for a second if that 82 00:03:31,840 --> 00:03:39,280 feels good then I'll take a nice deep 83 00:03:39,280 --> 00:03:42,940 breath in on my exhale I come up onto my 84 00:03:42,940 --> 00:03:45,700 tippy tip toes I shift forward and lower 85 00:03:45,700 --> 00:03:48,459 the knees now here we pick up with what 86 00:03:48,459 --> 00:03:50,019 we did before hugging the elbows into 87 00:03:50,019 --> 00:03:54,220 the side body I slowly lower chest to 88 00:03:54,220 --> 00:03:57,010 the earth hitpoints rock up towards the 89 00:03:57,010 --> 00:04:00,519 sky chin releases stop here one breath 90 00:04:00,519 --> 00:04:06,549 cycle in and out and I slowly press into 91 00:04:06,549 --> 00:04:09,579 the palms slide the legs out awkward 92 00:04:09,579 --> 00:04:11,139 sound and my feet on the mat just going 93 00:04:11,139 --> 00:04:14,040 here and then inhale lift up baby Cobra 94 00:04:14,040 --> 00:04:18,130 exhale release curl the toes under press 95 00:04:18,130 --> 00:04:21,039 back up to all fours and let's try that 96 00:04:21,039 --> 00:04:21,488 again 97 00:04:21,488 --> 00:04:24,840 sit bones up towards the sky down dog 98 00:04:24,840 --> 00:04:27,610 alright ready to try it again deep 99 00:04:27,610 --> 00:04:31,840 breath in inhale exhale we shift forward 100 00:04:31,840 --> 00:04:33,700 lower the knees first hug the elbows 101 00:04:33,700 --> 00:04:37,750 into the side body knees chest lowers 102 00:04:37,750 --> 00:04:41,220 down chin to earth take a deep breath in 103 00:04:41,220 --> 00:04:43,840 you know on your exhale sliding through 104 00:04:43,840 --> 00:04:48,330 Cobra gently release curl the toes under 105 00:04:48,330 --> 00:04:50,950 press it back up to all fours let's try 106 00:04:50,950 --> 00:04:52,660 one more time hip bones up towards the 107 00:04:52,660 --> 00:04:58,150 sky knees chest chin moving flowing with 108 00:04:58,150 --> 00:05:00,039 the breath and again making sure that 109 00:05:00,039 --> 00:05:02,440 when we release chest to the earth we're 110 00:05:02,440 --> 00:05:05,440 not dumping our weight just into the 111 00:05:05,440 --> 00:05:07,450 earth without any integrity but again 112 00:05:07,450 --> 00:05:09,400 staying alive through the back body and 113 00:05:09,400 --> 00:05:11,020 really through the whole body full body 114 00:05:11,020 --> 00:05:12,810 experience here we go inhale 115 00:05:12,810 --> 00:05:16,110 exhale shifting forward knees lower down 116 00:05:16,110 --> 00:05:20,110 elbows hug in chest hips up towards the 117 00:05:20,110 --> 00:05:26,259 sky ball is here knees chest chin on an 118 00:05:26,259 --> 00:05:31,449 exhale slide it through and exhale 119 00:05:31,449 --> 00:05:34,660 release great curl the toes under press 120 00:05:34,660 --> 00:05:37,479 back up to all fours and then we'll walk 121 00:05:37,479 --> 00:05:40,720 it back maybe taking a second to roll 122 00:05:40,720 --> 00:05:44,729 out the wrists take a deep breath in and 123 00:05:44,729 --> 00:05:51,880 then exhale let it go alrighty then so 124 00:05:51,880 --> 00:05:54,430 that was nice it's still a spin chair 125 00:05:54,430 --> 00:05:57,699 thing didn't I already then I'm gonna 126 00:05:57,699 --> 00:05:59,590 roll with it it's not cuz roll with this 127 00:05:59,590 --> 00:06:01,780 um okay that was knees chest and chin 128 00:06:01,780 --> 00:06:05,020 pose I think this is a great posture to 129 00:06:05,020 --> 00:06:06,970 practice even if you're already doing 130 00:06:06,970 --> 00:06:09,490 chaturanga I think this is a wonderful 131 00:06:09,490 --> 00:06:11,440 pose oh just having your tool belt so 132 00:06:11,440 --> 00:06:13,210 that if you're going hard and/or you 133 00:06:13,210 --> 00:06:14,919 know just to have that tool if you're 134 00:06:14,919 --> 00:06:16,150 listening to your body and you're tired 135 00:06:16,150 --> 00:06:18,960 so you're in a faster pace class you can 136 00:06:18,960 --> 00:06:22,150 sub with this posture or if you're a 137 00:06:22,150 --> 00:06:24,340 beginner you're new to yoga this is an 138 00:06:24,340 --> 00:06:27,520 amazing pose to work with integrity to 139 00:06:27,520 --> 00:06:29,469 give yourself the time and practice you 140 00:06:29,469 --> 00:06:31,270 need to get to chaturanga practice okay 141 00:06:31,270 --> 00:06:33,370 I feel like often we rush this process 142 00:06:33,370 --> 00:06:35,800 and we end up injuring the shoulders and 143 00:06:35,800 --> 00:06:37,810 just kind of being like sad you know 144 00:06:37,810 --> 00:06:39,550 like I can't do it I'm not strong enough 145 00:06:39,550 --> 00:06:41,349 but hopefully with this posture you'll 146 00:06:41,349 --> 00:06:42,490 realize that it's not just all about 147 00:06:42,490 --> 00:06:46,479 these guys but um it's about full-body 148 00:06:46,479 --> 00:06:48,550 experience so leave questions comments 149 00:06:48,550 --> 00:06:50,139 below let me know how it goes I love 150 00:06:50,139 --> 00:06:53,530 hearing from you guys and peace be the 151 00:06:53,530 --> 00:06:55,980 journey Cool Runnings 152 00:06:55,980 --> 00:07:04,059 [Music] 153 00:07:06,260 --> 00:07:14,400 [Music] 154 00:07:18,440 --> 00:07:20,500 you