1 00:00:00,030 --> 00:00:01,380 hey everyone welcome to yoga with 2 00:00:01,380 --> 00:00:03,000 Adriene I'm Adriene and today on the 3 00:00:03,000 --> 00:00:04,680 foundations of the yoga we have lizard 4 00:00:04,680 --> 00:00:08,849 pose really juicy hip opener great for 5 00:00:08,849 --> 00:00:10,889 the whole body this was a request so I 6 00:00:10,889 --> 00:00:12,570 wanted to get down low with you today 7 00:00:12,570 --> 00:00:16,730 and learn lizard pose top 8 00:00:26,280 --> 00:00:28,510 all right my friends so today we're 9 00:00:28,510 --> 00:00:31,980 going to begin in downward facing dog 10 00:00:33,240 --> 00:00:36,070 get on into your dog and just take a 11 00:00:36,070 --> 00:00:43,989 second to stretch it out why not then 12 00:00:43,989 --> 00:00:46,900 from your down dog we're gonna step the 13 00:00:46,900 --> 00:00:49,390 right foot up into our lunge go ahead 14 00:00:49,390 --> 00:00:51,550 and lower the left knee let's just take 15 00:00:51,550 --> 00:00:53,500 a second here to explore the body so the 16 00:00:53,500 --> 00:00:54,820 thing about the foundations is we're 17 00:00:54,820 --> 00:00:57,730 breaking the pose down but I also want 18 00:00:57,730 --> 00:00:59,050 to be mindful the fact that this might 19 00:00:59,050 --> 00:01:00,010 be the first thing you've done all day 20 00:01:00,010 --> 00:01:01,210 and you might be a little tight or a 21 00:01:01,210 --> 00:01:04,239 little sore and so we're not trying to 22 00:01:04,239 --> 00:01:07,030 like cram our foot into the shoe or you 23 00:01:07,030 --> 00:01:09,670 know yeah we want to kind of ease into 24 00:01:09,670 --> 00:01:13,990 it stretch into it that's a good note 25 00:01:13,990 --> 00:01:16,479 for teachers too you know if you're 26 00:01:16,479 --> 00:01:17,680 demonstrating things you want to make 27 00:01:17,680 --> 00:01:19,240 sure that you're stretched out more with 28 00:01:19,240 --> 00:01:22,600 your demo things okay so that you don't 29 00:01:22,600 --> 00:01:23,740 hurt yourself okay so when then we're 30 00:01:23,740 --> 00:01:25,259 going to come into this nice low lunge 31 00:01:25,259 --> 00:01:27,610 back knee is lowered front knee is 32 00:01:27,610 --> 00:01:29,979 stacked over front ankle then go ahead 33 00:01:29,979 --> 00:01:32,259 and bring your right fingertips over to 34 00:01:32,259 --> 00:01:33,910 meet your left and then we're gonna walk 35 00:01:33,910 --> 00:01:35,979 our right toes out towards the outer 36 00:01:35,979 --> 00:01:38,649 edge of that right side of the mat here 37 00:01:38,649 --> 00:01:42,160 then I'll come on to my palms and I'm 38 00:01:42,160 --> 00:01:43,479 still connected through my foundation 39 00:01:43,479 --> 00:01:45,759 here so knee on the ground and toes 40 00:01:45,759 --> 00:01:48,399 really mindful on the earth so now right 41 00:01:48,399 --> 00:01:50,740 toes are out I press away from the earth 42 00:01:50,740 --> 00:01:52,209 and I'm just gonna hang here so I might 43 00:01:52,209 --> 00:01:55,679 be on the fingertips lot going on here 44 00:01:55,679 --> 00:01:59,170 or I might be on the palms or it might 45 00:01:59,170 --> 00:02:01,300 be on a block since I have a bolster 46 00:02:01,300 --> 00:02:02,679 right here I'm just gonna use upholster 47 00:02:02,679 --> 00:02:03,759 but you might be on a block or you can 48 00:02:03,759 --> 00:02:06,310 take some books and lift the earth up to 49 00:02:06,310 --> 00:02:09,669 you and I think a common thing and this 50 00:02:09,669 --> 00:02:12,190 lizard pose and lizard variations which 51 00:02:12,190 --> 00:02:13,510 is what we're learning a couple 52 00:02:13,510 --> 00:02:15,910 different ways today is to get kind of 53 00:02:15,910 --> 00:02:18,670 caught up in getting into this this 54 00:02:18,670 --> 00:02:22,090 thing too fast you know prepping for 55 00:02:22,090 --> 00:02:24,370 some sort of you know eka pada Kuni 56 00:02:24,370 --> 00:02:25,930 asana or something like that and really 57 00:02:25,930 --> 00:02:28,360 we want to we want to slow it down so 58 00:02:28,360 --> 00:02:29,569 that we're taking every 59 00:02:29,569 --> 00:02:32,599 little muscle along for the ride and 60 00:02:32,599 --> 00:02:35,030 lots of integrity still on the spine so 61 00:02:35,030 --> 00:02:36,680 if you're not able to find a little 62 00:02:36,680 --> 00:02:38,629 extension in the spine maybe open your 63 00:02:38,629 --> 00:02:40,549 chest towards the front of your mat here 64 00:02:40,549 --> 00:02:43,489 then stay up nice and tall and work on 65 00:02:43,489 --> 00:02:46,430 that if you are kind of able to find a 66 00:02:46,430 --> 00:02:47,930 little integrity in the spine a little 67 00:02:47,930 --> 00:02:49,670 connect with the neck and shoulders 68 00:02:49,670 --> 00:02:53,329 then maybe you do slowly lower down 69 00:02:53,329 --> 00:02:56,569 coming to the palms or maybe even to the 70 00:02:56,569 --> 00:02:58,609 forearms here so we're working at all 71 00:02:58,609 --> 00:03:00,650 different levels if you're like not in a 72 00:03:00,650 --> 00:03:02,120 million years you'd be surprised with a 73 00:03:02,120 --> 00:03:03,680 little bit of practice you could 74 00:03:03,680 --> 00:03:05,629 probably lower these forearms down 75 00:03:05,629 --> 00:03:09,439 safely and feel good so we're here we're 76 00:03:09,439 --> 00:03:11,930 here we're here we're on a prop if we 77 00:03:11,930 --> 00:03:14,659 need to and then we find our breath we 78 00:03:14,659 --> 00:03:16,819 pull the right hip crease back here my 79 00:03:16,819 --> 00:03:19,250 friends just gently falling back so 80 00:03:19,250 --> 00:03:20,780 we're not just kind of mindlessly 81 00:03:20,780 --> 00:03:23,239 sinking into the posture here but we're 82 00:03:23,239 --> 00:03:26,629 really integrated if the forms are on 83 00:03:26,629 --> 00:03:29,120 the earth spread the palms wide really 84 00:03:29,120 --> 00:03:31,099 press into the base of the palm draw the 85 00:03:31,099 --> 00:03:34,159 shoulders away from the ears if you're 86 00:03:34,159 --> 00:03:35,659 feeling like you want a little more heat 87 00:03:35,659 --> 00:03:37,069 and you're ready to explore you might 88 00:03:37,069 --> 00:03:41,629 lift the back knee up or you can keep it 89 00:03:41,629 --> 00:03:43,579 lowered and we can do that in any 90 00:03:43,579 --> 00:03:50,180 variation here breathing into the tight 91 00:03:50,180 --> 00:03:52,310 spots and if you're like what does that 92 00:03:52,310 --> 00:03:54,560 mean breathe into your hips baby send 93 00:03:54,560 --> 00:03:57,139 breath that means take fuller deeper 94 00:03:57,139 --> 00:04:00,889 breaths and this is a great place to 95 00:04:00,889 --> 00:04:04,040 hang out as we open up the front of the 96 00:04:04,040 --> 00:04:05,569 hip crease of course open up the right 97 00:04:05,569 --> 00:04:07,370 hip crease really great for connecting 98 00:04:07,370 --> 00:04:09,799 the spine for when we want to maybe head 99 00:04:09,799 --> 00:04:13,430 into some other more interesting looking 100 00:04:13,430 --> 00:04:17,599 maybe poses or balancing postures of 101 00:04:17,599 --> 00:04:19,820 course take one more breath wherever you 102 00:04:19,820 --> 00:04:23,330 are and then the dismount the release is 103 00:04:23,330 --> 00:04:25,039 really important here more important 104 00:04:25,039 --> 00:04:26,630 than I think you might think we don't 105 00:04:26,630 --> 00:04:28,400 want to just topple out or rush out 106 00:04:28,400 --> 00:04:29,870 we're going to come out of it with the 107 00:04:29,870 --> 00:04:31,940 same mindfulness so walking the palms 108 00:04:31,940 --> 00:04:35,330 back up inching the right foot in back 109 00:04:35,330 --> 00:04:37,310 to Center as we bring the right 110 00:04:37,310 --> 00:04:40,130 fingertips around and then from here 111 00:04:40,130 --> 00:04:41,719 I'll lower the back knee if I haven't 112 00:04:41,719 --> 00:04:42,110 already 113 00:04:42,110 --> 00:04:43,970 and I'm going to think up and over as I 114 00:04:43,970 --> 00:04:46,460 send my right hip crease back once again 115 00:04:46,460 --> 00:04:48,620 this time coming on to the right foot 116 00:04:48,620 --> 00:04:50,509 really flexing the right toes up towards 117 00:04:50,509 --> 00:04:53,120 the sky and I inhale find that extension 118 00:04:53,120 --> 00:04:55,270 just like I had in my lizard variation 119 00:04:55,270 --> 00:04:58,699 and then on an exhale rounding forward 120 00:04:58,699 --> 00:05:00,110 so just a little counter pose here to 121 00:05:00,110 --> 00:05:04,099 keep it real one more breath here not 122 00:05:04,099 --> 00:05:05,599 sinking all the way back here but in 123 00:05:05,599 --> 00:05:08,960 keeping the hip pretty sacked over the 124 00:05:08,960 --> 00:05:10,490 front knee or the left knee excuse me 125 00:05:10,490 --> 00:05:13,759 deep breath in and then on an exhale 126 00:05:13,759 --> 00:05:15,560 we'll roll through the right foot come 127 00:05:15,560 --> 00:05:17,530 back to that low lunge plant the palms 128 00:05:17,530 --> 00:05:21,758 and send it to downward facing dog 129 00:05:21,969 --> 00:05:25,969 deep breath in and long breath out if 130 00:05:25,969 --> 00:05:27,590 you're like whoa Nelly new to the 131 00:05:27,590 --> 00:05:29,659 practice need to chill lower the knees 132 00:05:29,659 --> 00:05:31,580 and take a rest in Child's Pose 133 00:05:31,580 --> 00:05:33,520 although eyes will stay in downward dog 134 00:05:33,520 --> 00:05:43,099 for two more breaths great if you're in 135 00:05:43,099 --> 00:05:43,789 Child's Pose 136 00:05:43,789 --> 00:05:46,669 come on back to downward facing dog and 137 00:05:46,669 --> 00:05:49,370 then nothing fancy here we step the left 138 00:05:49,370 --> 00:05:53,300 foot up into our low lunge lower the 139 00:05:53,300 --> 00:05:56,659 back knee knee right knee comes down we 140 00:05:56,659 --> 00:05:58,580 find our foundation here just nice and 141 00:05:58,580 --> 00:06:01,279 strong connecting to the toes of the 142 00:06:01,279 --> 00:06:02,930 back foot but also really kind of 143 00:06:02,930 --> 00:06:05,090 letting that awareness travel to my 144 00:06:05,090 --> 00:06:09,169 center of my core my shoulders right so 145 00:06:09,169 --> 00:06:11,029 I'm not isolating any part here I'm kind 146 00:06:11,029 --> 00:06:14,060 of moving as one heart moving there's 147 00:06:14,060 --> 00:06:17,029 one moving part I was redundant but at 148 00:06:17,029 --> 00:06:19,340 least I got my point across okay here we 149 00:06:19,340 --> 00:06:21,169 go walking the left toes out now and 150 00:06:21,169 --> 00:06:24,500 then bringing that left finger that left 151 00:06:24,500 --> 00:06:26,870 palm and those left fingertips to each 152 00:06:26,870 --> 00:06:33,229 his own here around to meet the right so 153 00:06:33,229 --> 00:06:34,789 take your time getting into this try and 154 00:06:34,789 --> 00:06:36,080 just allow you a little bit of time to 155 00:06:36,080 --> 00:06:41,719 play again we're not trying to you know 156 00:06:41,719 --> 00:06:44,050 just kind of shove into the shape here 157 00:06:44,050 --> 00:06:47,930 but really give ourselves the time of 158 00:06:47,930 --> 00:06:50,270 space to experiment and explore that's 159 00:06:50,270 --> 00:06:52,009 the beauty of this foundations of yoga 160 00:06:52,009 --> 00:06:54,620 series so maybe eventually you come on 161 00:06:54,620 --> 00:06:55,840 to the 162 00:06:55,840 --> 00:06:58,569 and again I just invite all of you to 163 00:06:58,569 --> 00:07:00,400 open your heart forward and really pay 164 00:07:00,400 --> 00:07:01,870 attention to the extension of the spine 165 00:07:01,870 --> 00:07:04,150 here first and then once you feel like 166 00:07:04,150 --> 00:07:06,909 you've integrated that even just the 167 00:07:06,909 --> 00:07:09,220 awareness may not look exactly like mine 168 00:07:09,220 --> 00:07:11,740 but the awareness then we can start to 169 00:07:11,740 --> 00:07:17,919 play here maybe lifting up on a prop or 170 00:07:17,919 --> 00:07:23,500 coming down I encourage you to find your 171 00:07:23,500 --> 00:07:29,759 breath again and then wherever you are 172 00:07:29,759 --> 00:07:33,069 see if you can really kind of lift away 173 00:07:33,069 --> 00:07:34,840 from the earth so although we're sinking 174 00:07:34,840 --> 00:07:36,789 the hips down low we're not just kind of 175 00:07:36,789 --> 00:07:38,500 mindlessly dumping all the weight 176 00:07:38,500 --> 00:07:40,180 there's a little bit of press into the 177 00:07:40,180 --> 00:07:42,099 palms a little bit of press into the 178 00:07:42,099 --> 00:07:42,490 elbows 179 00:07:42,490 --> 00:07:46,719 maybe you lift that back knee up maybe 180 00:07:46,719 --> 00:07:51,490 not left hip crease gently pulls back in 181 00:07:51,490 --> 00:07:56,530 the lower belly is engaged wherever you 182 00:07:56,530 --> 00:08:01,679 are take one more full breath cycle in 183 00:08:02,819 --> 00:08:12,419 and out and then we'll slowly unravel 184 00:08:12,419 --> 00:08:17,110 nice and slow coming out of the posture 185 00:08:17,110 --> 00:08:19,599 with a smile how it may be a sense of 186 00:08:19,599 --> 00:08:22,509 relief we walk the left toes back in 187 00:08:22,509 --> 00:08:25,389 left fingertips come around and counter 188 00:08:25,389 --> 00:08:27,039 pose lower the back knee if it isn't 189 00:08:27,039 --> 00:08:29,340 already and we'll send it up and back 190 00:08:29,340 --> 00:08:32,349 really tugging the mat gently perhaps 191 00:08:32,349 --> 00:08:33,849 with the left heel and really really 192 00:08:33,849 --> 00:08:36,700 pulling that left hip crease back find 193 00:08:36,700 --> 00:08:41,948 your breath maybe you play a little bit 194 00:08:41,948 --> 00:08:43,539 on this side with this wave of the spine 195 00:08:43,539 --> 00:08:49,020 finding that extension hmm 196 00:08:49,020 --> 00:08:51,310 noticing how your neck and shoulders 197 00:08:51,310 --> 00:08:53,760 feel today 198 00:08:59,620 --> 00:09:06,620 one more breath and then we'll slowly 199 00:09:06,620 --> 00:09:09,050 roll through the left foot plant the 200 00:09:09,050 --> 00:09:11,750 palms and slide the left toes back 201 00:09:11,750 --> 00:09:14,089 downward facing dog deep cleansing 202 00:09:14,089 --> 00:09:15,709 breath in here my friends in through the 203 00:09:15,709 --> 00:09:20,619 nose and exhale out through the mouth 204 00:09:20,769 --> 00:09:25,010 good job all right my friends awesome 205 00:09:25,010 --> 00:09:27,139 work that was lizard pose make sure you 206 00:09:27,139 --> 00:09:28,970 comb through the foundations of yoga and 207 00:09:28,970 --> 00:09:31,010 learn other poses from the ground up 208 00:09:31,010 --> 00:09:32,300 this is a great place to play especially 209 00:09:32,300 --> 00:09:34,160 if you're new to the practice but also 210 00:09:34,160 --> 00:09:35,750 if you're wanting to eventually venture 211 00:09:35,750 --> 00:09:37,339 out into public classes this is a nice 212 00:09:37,339 --> 00:09:40,670 series for you let me know how it goes 213 00:09:40,670 --> 00:09:42,589 questions comments welcome below as 214 00:09:42,589 --> 00:09:44,389 always I appreciate all the positivity 215 00:09:44,389 --> 00:09:46,190 and all the questions and this like I 216 00:09:46,190 --> 00:09:47,930 said earlier this video was a request so 217 00:09:47,930 --> 00:09:49,730 send in your requests to things that you 218 00:09:49,730 --> 00:09:50,630 want to work on or you have questions 219 00:09:50,630 --> 00:09:53,690 about let me know I'll see you next week 220 00:09:53,690 --> 00:09:56,120 free yoga videos every Wednesday until 221 00:09:56,120 --> 00:09:58,600 next time