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what's up everyone welcome to yoga with

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adrian i'm adrienne today we have an

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awesome morning yoga practice for you

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we get a lot of requests for more yummy

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morning yoga

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people wanting to start their day off

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right and connect mind body and spirit

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so today's practice is all about that

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nice beautiful practice to start your

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day

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i did want to mention before we get

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started that we actually created an

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entire seven day morning yoga program

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based on this big request for morning

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yoga

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and if you're interested in that you

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might go to yoga with adrian.com

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rise to get more information and just

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get kind of clued in so that you're

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first you're the first to know when it's

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ready for you

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okay so for now let's do a nice big

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stretch

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and hop on our mats for a morning

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practice

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so this morning we're going to begin in

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a nice comfortable seat

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you can lift your hips your your bum up

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on a blanket or a block or a towel if

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that feels

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best for you just kind of allowing the

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legs the knees to drop

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and eventually for the heart

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to lift to rise

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so take a second to settle in this

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moment is the most important moment

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yes our sun salute is you know lovely

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and

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kind of vital for maybe um

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the system to get energized for the day

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but i feel like this is the moment where

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you just give yourself permission to

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be still to set intentions for your day

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and we'll do that by focusing on the

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breath so take your time getting there

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you just let the video roll on here you

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don't have to pause it you can

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take your time give yourself a little

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massage if you need to any movement that

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feels good so that then

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you can find a little stillness

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so we kind of embrace the reality

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basically you might have

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animals around you or children

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you might be a little strapped for time

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so just do your best

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take your time getting to a place of

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stillness

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and then relish in the stillness

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notice the quality of air in the room

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maybe notice the sounds for me i can

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hear the birds outside

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soften through your jaw your lips

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and then permission to just kind of

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close your eyes and and take out the

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visual of the video

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for a moment here or maybe for

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the majority of this practice

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noticing your breath noticing your

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energy

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you're sleepy i'm sleepy and allowing

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the hands to

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just fall wherever they naturally lie

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then we'll begin to deepen the breath

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really truly seeing if we can

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deepen that inhalation extend it make it

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longer

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bigger fuller

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and then letting the exhale do the same

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notice if that changes anything in your

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mood your energy let's try it again deep

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breath in

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and a big breath out

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and one more just like that inhaling in

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big breath

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and exhale out through the mouth if you

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haven't already

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awesome draw the palms together at the

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heart take a quiet

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private moment here to set an intention

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for your practice or set an intention

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for your day this can be one word

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or it can be a string of words a

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beautiful sentence something that is

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positive that will serve you in the

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present moment

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when you feel like you have your

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intention go ahead and repeat it to

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yourself honoring the power of word

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the power of thought and with the palms

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pressing together at your heart and

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prayer position we'll go ahead and bow

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the head

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bow the mind intelligence to the heart

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to the body intelligence and we get a

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nice

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beautiful stretch in the back of the

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neck and the back body

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confirm your intention with a big breath

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in consider it already done

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already so as you exhale out

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stay here no need to look up for the

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video we're just going to spend a couple

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more breaths here

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you might draw the shoulder blades

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together and down you might anchor a

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little bit of weight in the elbows down

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so we're just maximizing each moment

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with um with the breath but with a

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little bit of consciousness

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i also like to call this getting your

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money's worth you basically get the most

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out of your yoga by breathing deep

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and really really relishing in each

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stretch so

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whatever that means to you just take a

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couple quiet breaths here

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making the magic happen

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and for me this is also just a sweet

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moment of prayer

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of um almost said remembrance but of

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surrender

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take one more breath here

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and then we'll slowly release palms to

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the kneecaps

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tuck your chin into your chest slowly

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roll up up up up

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cool head over heart hard over pelvis

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here

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draw the shoulders up to the ears take a

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deep breath in and exhale drop them down

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continue to move rolling the shoulders

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forward up and back big breath

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exhale down and one more time

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awesome take a look at your hands maybe

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give yourself a little massage here

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massaging now to the wrists maybe the

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forearms

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and we'll take just this awareness of

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the hands the knuckles the fingers the

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wrists

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the forms and bring that awareness with

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you into a tabletop position

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wrists underneath shoulders knees

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directly underneath the hip points you

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know what to do here take a second to

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really find integrity

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through the spine make sure that the

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neck is not collapsing so

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chances are you're looking at the video

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here which is great so when you feel

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like okay i know what we're doing

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bring your gaze down straight

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maybe just slightly in front and in

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between of your index fingers and then

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let's begin to bring the rest of the

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torso with

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us so drawing the lower ribs in navel up

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breathe breathe breathe and make sure

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you're not locking in the elbow so a

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little softness here a little buoyancy

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great inhale in on an exhale press into

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the tops of the feet press into all 10

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toes if you can just try and then lift

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your knees up so we can engage our

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center our core

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hovering table here hovering cap

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shoulders draw away from the ears we

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start to shake we start to panic and use

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your breath baby

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calm it down

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i can hear sirens which is kind of

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perfect for this pose

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the body starts to go oh shoot

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and then we'll slowly release awesome

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curl the toes under here and

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send your sit bones to your heels reach

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the fingertips forward and this is

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another sweet surrender as we

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melt the heart down forehead to the

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earth

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breathing big full breaths

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relaxing the shoulders as you stretch

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getting some nice beautiful stretching

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in the

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soles of the feet which is kind of i

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think pertinent for

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a good day you might gently rock the

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head a little side to side

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massaging the forehead

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you might feel a nice release in the

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heart and the shoulder girdle and the

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upper back body

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so just start to play start to notice

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the mind is going to want to think of

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what's next on your agenda and see if

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you can just kind of

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use this time to practice being in the

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moment

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practice noticing where you're at today

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then slowly we'll bring ourselves back

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up to that tabletop position

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find your alignment find that integrity

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from the crown of the head to the tip of

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the tailbone

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so we're not dropping here or collapsing

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here but we're finding

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nice connection

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and then we'll open the floodgates

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whenever you're ready using the breath

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to explore a little bit of movement in

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the spine

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we call this cat cow

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when you get bored begin to veer off the

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railroad tracks shaking the hips a

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little left to right

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coming forward if that feels good maybe

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rotating the ankles

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you know anything and everything here

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that's really kind of slow and mindful

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to just kind of wake up the body

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say hello to your joints not those kind

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of joints

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geez just kidding that might have been

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inappropriate sorry

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and then whenever you're ready we'll

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walk it to downward dog but nice and

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slow so with the same mindfulness

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of waking up the body no pressing

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no yoga robots here no pushing just

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easing into it

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so what that looks like is entirely up

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to you

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stick with your breath

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keep the knees bent

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and we'll go for a nice slow walk up

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towards the front edge of your mat

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you got it toes pointing forward lots of

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space between the feet here hello good

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morning

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and then we'll release over

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grab the elbows feel that nice beautiful

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stretch in the legs

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beautiful stretch in the back body

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big breaths life is good

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then release the fingertips down and on

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an inhale we'll slowly lift up to a nice

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flat back position

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kind of recreating where we were in that

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hovering

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table or that tabletop position big

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breath

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in and soft knees as you forward fold

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down

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bring the feet together and slowly with

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the knees bent soles of the feet really

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connected to the earth we're going to

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slowly roll it up

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so nice soft knees as you press into the

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earth

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maybe taking a moment here to loop the

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shoulders

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draw circles with the nose anything and

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everything that feels good

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so you can fix your drawers kind of get

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all the wiggles out all the little

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movement

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so that then you know maybe it's a big

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just organic good morning stretch

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so that then we can come to a place a

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moment here of stillness a place

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where we can just find a moment of

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stillness remember your intention

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and begin to deepen your breath even

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more maybe it's an ujjayi breath here

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maybe it's just continuing to return to

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that big inhale

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00:12:41,120 --> 00:12:45,040
and that big release out

289
00:12:46,800 --> 00:12:48,560
and we'll begin to marry the movement

290
00:12:48,560 --> 00:12:50,480
with that breath by inhaling reaching

291
00:12:50,480 --> 00:12:51,839
the fingertips all the way up and

292
00:12:51,839 --> 00:12:53,440
overhead stretching through the side

293
00:12:53,440 --> 00:12:54,240
body

294
00:12:54,240 --> 00:12:56,079
take your right hand grab your left

295
00:12:56,079 --> 00:12:57,839
wrist and begin to stretch through the

296
00:12:57,839 --> 00:12:59,440
left side

297
00:12:59,440 --> 00:13:02,079
inhale to center a big breath in exhale

298
00:13:02,079 --> 00:13:04,800
to the other side

299
00:13:04,800 --> 00:13:07,440
inhale to center exhale bend your knees

300
00:13:07,440 --> 00:13:09,279
bend your elbows and take it all the way

301
00:13:09,279 --> 00:13:11,279
back down

302
00:13:11,279 --> 00:13:14,720
inhale halfway lift your aversion

303
00:13:14,720 --> 00:13:17,360
and exhale bow step the right foot back

304
00:13:17,360 --> 00:13:19,200
and begin to stretch the legs

305
00:13:19,200 --> 00:13:21,440
lower the right knee maybe rock a little

306
00:13:21,440 --> 00:13:23,040
back and forth

307
00:13:23,040 --> 00:13:24,399
stretching through the hamstrings

308
00:13:24,399 --> 00:13:26,399
stretching through the foot stretching

309
00:13:26,399 --> 00:13:28,480
through the groin

310
00:13:28,480 --> 00:13:32,000
sorry beautiful then we'll lift the

311
00:13:32,000 --> 00:13:34,000
right knee up nice low lunge here as you

312
00:13:34,000 --> 00:13:35,760
loop the shoulders inhale let the heart

313
00:13:35,760 --> 00:13:37,360
radiate forward

314
00:13:37,360 --> 00:13:40,000
then plant the palms take your time

315
00:13:40,000 --> 00:13:43,360
slide the left toes back to plank

316
00:13:43,360 --> 00:13:44,800
we're going to pedal it out here nice

317
00:13:44,800 --> 00:13:47,760
and strong big breath in

318
00:13:47,760 --> 00:13:50,320
big breath out then send the hips up and

319
00:13:50,320 --> 00:13:53,839
back downward facing dog

320
00:13:54,480 --> 00:13:56,399
melt the heart back press into all 10

321
00:13:56,399 --> 00:13:57,760
knuckles

322
00:13:57,760 --> 00:13:59,279
and then we'll step the right foot up

323
00:13:59,279 --> 00:14:01,440
into the lunge same thing here nice

324
00:14:01,440 --> 00:14:04,320
just beautiful slow checking with the

325
00:14:04,320 --> 00:14:06,959
legs so lower the back knee

326
00:14:06,959 --> 00:14:08,800
and take your time noticing where you're

327
00:14:08,800 --> 00:14:16,240
sore where you're tight

328
00:14:16,240 --> 00:14:18,000
and then eventually we'll lift that back

329
00:14:18,000 --> 00:14:19,519
knee up maybe maybe you keep it lowered

330
00:14:19,519 --> 00:14:20,000
and we'll

331
00:14:20,000 --> 00:14:21,839
loop the shoulders let the heart radiate

332
00:14:21,839 --> 00:14:24,800
forward big breath in

333
00:14:24,800 --> 00:14:26,880
and again planting the palm sliding the

334
00:14:26,880 --> 00:14:28,720
right toes back this time to a strong

335
00:14:28,720 --> 00:14:31,680
plank feel free to lower the knees here

336
00:14:31,680 --> 00:14:33,279
i'm going to take a couple breaths here

337
00:14:33,279 --> 00:14:35,040
in and out in and out really pressing

338
00:14:35,040 --> 00:14:36,639
away from your yoga mat

339
00:14:36,639 --> 00:14:38,320
drawing your navel in and up find that

340
00:14:38,320 --> 00:14:40,720
urinabanda so wherever you are

341
00:14:40,720 --> 00:14:42,839
make sure you're breathing full full

342
00:14:42,839 --> 00:14:45,199
breaths

343
00:14:45,199 --> 00:14:46,720
then together we'll slowly hug the

344
00:14:46,720 --> 00:14:48,639
elbows into the side body send the gaze

345
00:14:48,639 --> 00:14:50,720
forward so find a nice long neck

346
00:14:50,720 --> 00:14:52,959
and lower all the way down to your belly

347
00:14:52,959 --> 00:14:59,839
take a rest

348
00:15:00,079 --> 00:15:02,399
align your ankles and your toes with

349
00:15:02,399 --> 00:15:03,360
your hip points

350
00:15:03,360 --> 00:15:05,760
press in your foundation and slowly

351
00:15:05,760 --> 00:15:06,560
inhale lift

352
00:15:06,560 --> 00:15:09,199
up nice baby cobra palms underneath the

353
00:15:09,199 --> 00:15:09,920
shoulders

354
00:15:09,920 --> 00:15:12,000
but really we're trying to bring some

355
00:15:12,000 --> 00:15:13,680
integrity into the spine so you might

356
00:15:13,680 --> 00:15:14,560
even

357
00:15:14,560 --> 00:15:16,320
just lift your hands for a second make

358
00:15:16,320 --> 00:15:18,800
sure you're not cranking up into this

359
00:15:18,800 --> 00:15:20,399
cobra shape

360
00:15:20,399 --> 00:15:22,320
prematurely keep it soft and easy here

361
00:15:22,320 --> 00:15:24,839
maybe even find a little

362
00:15:24,839 --> 00:15:27,839
sway

363
00:15:28,560 --> 00:15:30,480
and then we'll curl the toes under lift

364
00:15:30,480 --> 00:15:31,680
the kneecaps up so

365
00:15:31,680 --> 00:15:33,920
lift the kneecaps reach the heels

366
00:15:33,920 --> 00:15:35,279
towards the back edge of your mat draw

367
00:15:35,279 --> 00:15:36,800
your navel up

368
00:15:36,800 --> 00:15:40,000
and press into plank big

369
00:15:40,000 --> 00:15:43,839
breath in big breath out downward facing

370
00:15:43,839 --> 00:15:45,279
dog

371
00:15:45,279 --> 00:15:47,120
awesome everyone pedal it out here if it

372
00:15:47,120 --> 00:15:48,320
feels good

373
00:15:48,320 --> 00:15:50,720
and then find a moment of stillness

374
00:15:50,720 --> 00:15:52,560
pressing into all 10 knuckles melting

375
00:15:52,560 --> 00:15:53,759
your heart back

376
00:15:53,759 --> 00:15:55,839
no need to straighten the legs if you

377
00:15:55,839 --> 00:15:57,440
want to keep them bent as you stretch it

378
00:15:57,440 --> 00:15:58,880
out it is

379
00:15:58,880 --> 00:16:00,959
nice in the morning to give yourself

380
00:16:00,959 --> 00:16:08,320
that space

381
00:16:08,320 --> 00:16:10,320
awesome then we'll repeat that slow walk

382
00:16:10,320 --> 00:16:13,279
up towards the front edge take your time

383
00:16:13,279 --> 00:16:16,079
keep breathing

384
00:16:16,480 --> 00:16:18,480
and when you're ready inhale halfway

385
00:16:18,480 --> 00:16:19,920
lift flat back position

386
00:16:19,920 --> 00:16:24,399
long beautiful neck exhale bow

387
00:16:24,399 --> 00:16:26,320
inhale sweep the fingertips left to

388
00:16:26,320 --> 00:16:28,160
right slowly roll it up this time

389
00:16:28,160 --> 00:16:30,160
fingertips are reaching all the way up

390
00:16:30,160 --> 00:16:34,480
towards the sky and then on an exhale

391
00:16:34,480 --> 00:16:37,519
hands back to your heart

392
00:16:37,519 --> 00:16:39,759
awesome lift your sternum to your thumbs

393
00:16:39,759 --> 00:16:42,079
let your tailbone grow heavy here

394
00:16:42,079 --> 00:16:45,839
and remember your intention

395
00:16:47,839 --> 00:16:49,279
cool so we'll drop the hands to the

396
00:16:49,279 --> 00:16:50,800
waistline here and we're going to kind

397
00:16:50,800 --> 00:16:52,160
of turn on our maps

398
00:16:52,160 --> 00:16:55,279
maps metaphor

399
00:16:55,279 --> 00:16:57,360
turn on our mats so that we can come to

400
00:16:57,360 --> 00:17:00,880
a nice wide stance

401
00:17:03,600 --> 00:17:06,000
no need to rush getting here so if you

402
00:17:06,000 --> 00:17:07,359
need to move your mat get situated so

403
00:17:07,359 --> 00:17:09,039
you can see the video please do

404
00:17:09,039 --> 00:17:10,400
we're going to draw energy up from the

405
00:17:10,400 --> 00:17:12,480
arches of the feet turn the two big toes

406
00:17:12,480 --> 00:17:13,839
in just slightly

407
00:17:13,839 --> 00:17:15,839
and there's a tendency we're just kind

408
00:17:15,839 --> 00:17:18,559
of built this way to like go wider

409
00:17:18,559 --> 00:17:20,319
like than we need to like we're doing

410
00:17:20,319 --> 00:17:22,160
the splits or something and so just make

411
00:17:22,160 --> 00:17:23,679
sure you have a nice stable stance it

412
00:17:23,679 --> 00:17:25,679
doesn't have to be too wide

413
00:17:25,679 --> 00:17:28,079
front body lifts up back body grounds

414
00:17:28,079 --> 00:17:30,160
down tuck your pelvis

415
00:17:30,160 --> 00:17:32,240
kind of a superhero pose here a power

416
00:17:32,240 --> 00:17:33,840
pose great to start the day

417
00:17:33,840 --> 00:17:35,440
lift up from your armpit chest if you're

418
00:17:35,440 --> 00:17:36,960
not too sweaty you might even take your

419
00:17:36,960 --> 00:17:37,919
thumbs

420
00:17:37,919 --> 00:17:39,919
to this area and give yourself a nice

421
00:17:39,919 --> 00:17:43,360
big lift a big stretch

422
00:17:43,919 --> 00:17:45,760
and keep that lifted hands come back to

423
00:17:45,760 --> 00:17:47,440
the waistline

424
00:17:47,440 --> 00:17:48,880
notice if you're locking through the

425
00:17:48,880 --> 00:17:50,080
knees or if there's a little bit of

426
00:17:50,080 --> 00:17:52,080
awareness there through all those little

427
00:17:52,080 --> 00:17:54,080
muscles

428
00:17:54,080 --> 00:17:57,120
big breath in on an exhale we'll keep a

429
00:17:57,120 --> 00:17:58,640
flat back as we come

430
00:17:58,640 --> 00:18:01,679
just halfway again

431
00:18:01,679 --> 00:18:05,120
recalling that flat back position

432
00:18:05,120 --> 00:18:07,760
that table top imagine placing a little

433
00:18:07,760 --> 00:18:11,039
teacup on the back of your neck here

434
00:18:11,039 --> 00:18:13,760
inhale in exhale continue the journey

435
00:18:13,760 --> 00:18:14,080
all

436
00:18:14,080 --> 00:18:17,520
the way down wide legged forward fold

437
00:18:17,520 --> 00:18:19,679
adjust the feet as needed palms can come

438
00:18:19,679 --> 00:18:21,520
to the mat

439
00:18:21,520 --> 00:18:22,640
this will look and feel a little

440
00:18:22,640 --> 00:18:23,840
different for everyone based on where

441
00:18:23,840 --> 00:18:25,679
you're at in your

442
00:18:25,679 --> 00:18:27,679
physical yoga journey so just take good

443
00:18:27,679 --> 00:18:29,679
care maybe you're here

444
00:18:29,679 --> 00:18:31,360
maybe you have a block maybe you have

445
00:18:31,360 --> 00:18:33,840
even a

446
00:18:33,840 --> 00:18:35,280
chair or something nearby that you can

447
00:18:35,280 --> 00:18:38,480
lift the earth up to you

448
00:18:39,360 --> 00:18:41,600
maybe you are able to walk the palms

449
00:18:41,600 --> 00:18:43,679
back and in line with the arches of the

450
00:18:43,679 --> 00:18:45,039
feet

451
00:18:45,039 --> 00:18:47,840
breathe breathe breathe and maybe you're

452
00:18:47,840 --> 00:18:49,679
able to bring the crown of the head

453
00:18:49,679 --> 00:18:51,760
to the mat everyone hug the elbows in if

454
00:18:51,760 --> 00:18:54,080
you're here keep nice right angles

455
00:18:54,080 --> 00:18:56,640
stay aware of the shoulders we have lots

456
00:18:56,640 --> 00:18:57,440
of options

457
00:18:57,440 --> 00:19:00,559
wide legged forward fold super awesome

458
00:19:00,559 --> 00:19:02,400
really really great

459
00:19:02,400 --> 00:19:06,000
yoga pose to

460
00:19:06,000 --> 00:19:11,440
wake up the body find your breath

461
00:19:11,440 --> 00:19:13,200
if you have a headstand practice and you

462
00:19:13,200 --> 00:19:14,720
want to come into a little tripod here

463
00:19:14,720 --> 00:19:15,760
you might but

464
00:19:15,760 --> 00:19:19,520
only if you know that you are safe

465
00:19:19,520 --> 00:19:24,080
and ready

466
00:19:24,080 --> 00:19:25,679
into all four corners of the feet don't

467
00:19:25,679 --> 00:19:27,600
forget about your energetic body here

468
00:19:27,600 --> 00:19:28,720
everyone big breath

469
00:19:28,720 --> 00:19:32,640
in and use your big breath out to begin

470
00:19:32,640 --> 00:19:34,400
to unravel

471
00:19:34,400 --> 00:19:36,160
right hand comes to the center line i'm

472
00:19:36,160 --> 00:19:37,440
just going to take a little twist here

473
00:19:37,440 --> 00:19:39,520
as we inhale left fingertips reach up

474
00:19:39,520 --> 00:19:40,960
towards the sky like we're pulling back

475
00:19:40,960 --> 00:19:42,400
a little bow and arrow here

476
00:19:42,400 --> 00:19:45,360
retreat treat breathe into your belly

477
00:19:45,360 --> 00:19:48,160
draw your shoulders away from your ears

478
00:19:48,160 --> 00:19:50,559
and then we'll exhale release and switch

479
00:19:50,559 --> 00:19:53,840
one more time to the other side

480
00:19:56,559 --> 00:19:58,320
again energetic body so we're not

481
00:19:58,320 --> 00:20:00,080
collapsing into our foundation or

482
00:20:00,080 --> 00:20:00,960
letting this

483
00:20:00,960 --> 00:20:03,280
extended arm kind of grow limp but we're

484
00:20:03,280 --> 00:20:04,480
pressing away

485
00:20:04,480 --> 00:20:06,960
from our yoga mat from the earth

486
00:20:06,960 --> 00:20:08,720
reaching reaching

487
00:20:08,720 --> 00:20:11,760
energy through the right fingertips

488
00:20:11,760 --> 00:20:14,159
inhale in exhale release this is the

489
00:20:14,159 --> 00:20:15,600
awareness practice that's going to make

490
00:20:15,600 --> 00:20:16,559
your day

491
00:20:16,559 --> 00:20:18,640
freaking awesome okay from here i'm

492
00:20:18,640 --> 00:20:22,720
going to heel toe heel toe the feet in

493
00:20:22,960 --> 00:20:25,360
and then i'm going to allow my bum to

494
00:20:25,360 --> 00:20:27,360
release down to the earth

495
00:20:27,360 --> 00:20:30,080
lots of crazy things happen here uh the

496
00:20:30,080 --> 00:20:31,360
heels might want to come up and we're

497
00:20:31,360 --> 00:20:34,559
going to go ahead and let them

498
00:20:34,559 --> 00:20:38,879
you might come into a nice low squat

499
00:20:38,960 --> 00:20:40,159
wherever you are just take one more

500
00:20:40,159 --> 00:20:43,440
breath you're not going to be here long

501
00:20:45,280 --> 00:20:48,400
awesome and then we'll release

502
00:20:48,400 --> 00:20:51,200
coming to seated setting the legs out

503
00:20:51,200 --> 00:20:53,520
long

504
00:20:54,400 --> 00:20:57,360
so a nice healthy strong back for our

505
00:20:57,360 --> 00:20:58,799
day

506
00:20:58,799 --> 00:21:01,520
one with strength and awareness so we

507
00:21:01,520 --> 00:21:02,080
can

508
00:21:02,080 --> 00:21:03,919
maybe maintain proper posture throughout

509
00:21:03,919 --> 00:21:05,360
the day so the stretching is good but we

510
00:21:05,360 --> 00:21:06,960
also want to engage with the core

511
00:21:06,960 --> 00:21:08,799
so i'm not trying to be mean but i'm

512
00:21:08,799 --> 00:21:10,720
thinking about your posture

513
00:21:10,720 --> 00:21:12,159
and everyone always wants to work on

514
00:21:12,159 --> 00:21:14,320
their core anyway so no complaining loop

515
00:21:14,320 --> 00:21:15,679
the shoulders bring your hands to the

516
00:21:15,679 --> 00:21:16,720
backs of the thighs

517
00:21:16,720 --> 00:21:18,799
we'll keep this fun and pain-free

518
00:21:18,799 --> 00:21:20,320
actually that feel good on my secret we

519
00:21:20,320 --> 00:21:23,280
might just rock a little back and forth

520
00:21:23,280 --> 00:21:25,840
and then we'll lift the shins parallel

521
00:21:25,840 --> 00:21:27,520
to the ceiling

522
00:21:27,520 --> 00:21:30,159
we might just stay here or you might

523
00:21:30,159 --> 00:21:33,280
reach the fingertips forward

524
00:21:33,280 --> 00:21:36,080
inhale in find a big breath out don't

525
00:21:36,080 --> 00:21:37,760
forget to breathe

526
00:21:37,760 --> 00:21:39,120
then we'll bring the palms together at

527
00:21:39,120 --> 00:21:42,080
the heart again we could just be here

528
00:21:42,080 --> 00:21:43,360
otherwise we'll bring the palms together

529
00:21:43,360 --> 00:21:44,480
at the heart and we're going to extend

530
00:21:44,480 --> 00:21:46,080
the right leg out long

531
00:21:46,080 --> 00:21:47,760
keep a brightness in the feet keep your

532
00:21:47,760 --> 00:21:49,200
heart lifted everyone so

533
00:21:49,200 --> 00:21:51,120
a variation is to keep the hands on the

534
00:21:51,120 --> 00:21:53,600
legs and be here

535
00:21:53,600 --> 00:21:57,039
or here we'll switch right knee in

536
00:21:57,039 --> 00:22:01,760
left leg out and switch

537
00:22:01,760 --> 00:22:03,760
keep moving as if you're pressing an

538
00:22:03,760 --> 00:22:05,600
imaginary

539
00:22:05,600 --> 00:22:09,840
something away great teacher

540
00:22:09,840 --> 00:22:13,600
just kidding

541
00:22:13,600 --> 00:22:16,799
great do one more on each side

542
00:22:16,799 --> 00:22:19,039
yes and we'll bring the hands behind the

543
00:22:19,039 --> 00:22:20,799
thighs and begin to roll it down for

544
00:22:20,799 --> 00:22:22,559
yogi bicycles

545
00:22:22,559 --> 00:22:25,600
so you can take a second here to hug the

546
00:22:25,600 --> 00:22:27,600
knees into the chest if you need to

547
00:22:27,600 --> 00:22:29,440
we'll interlace the fingertips behind

548
00:22:29,440 --> 00:22:31,039
the head when you're ready

549
00:22:31,039 --> 00:22:33,600
inhale in extend your elbows left to

550
00:22:33,600 --> 00:22:35,200
right so open up through the chest

551
00:22:35,200 --> 00:22:37,200
and then we'll lift the shins up scoop

552
00:22:37,200 --> 00:22:38,480
the tailbone up so

553
00:22:38,480 --> 00:22:40,080
lower back is nice and flush with the

554
00:22:40,080 --> 00:22:42,559
mat and here we go right leg goes out

555
00:22:42,559 --> 00:22:43,520
this time we kiss

556
00:22:43,520 --> 00:22:46,240
right elbow to left knee and then we

557
00:22:46,240 --> 00:22:48,480
move smoothly through center so no need

558
00:22:48,480 --> 00:22:49,440
to get

559
00:22:49,440 --> 00:22:51,760
hard and crunch keep it soft and easy

560
00:22:51,760 --> 00:22:53,600
and then take it to

561
00:22:53,600 --> 00:22:56,640
the right smooth move

562
00:22:56,640 --> 00:23:00,240
through center and take it to the left

563
00:23:00,240 --> 00:23:03,120
press into your right heel smoothly

564
00:23:03,120 --> 00:23:03,520
through

565
00:23:03,520 --> 00:23:06,080
center so the reason i say that is we're

566
00:23:06,080 --> 00:23:08,000
used to kind of like

567
00:23:08,000 --> 00:23:10,000
oh gotta get the most out of this moment

568
00:23:10,000 --> 00:23:11,360
and i feel like you kind of dissipate

569
00:23:11,360 --> 00:23:12,799
all your energy and the muscles just get

570
00:23:12,799 --> 00:23:15,360
this kind of

571
00:23:15,440 --> 00:23:20,559
jolt instead of this like encouraging

572
00:23:20,840 --> 00:23:23,120
tone anyway hopefully you're still

573
00:23:23,120 --> 00:23:24,880
moving smoothly through your yogi

574
00:23:24,880 --> 00:23:25,840
bicycles

575
00:23:25,840 --> 00:23:27,840
let's do one more on each side you're

576
00:23:27,840 --> 00:23:29,840
doing awesome way to stick with it

577
00:23:29,840 --> 00:23:32,559
bring on the heat and then we'll release

578
00:23:32,559 --> 00:23:34,640
awesome hug the knees into the chest big

579
00:23:34,640 --> 00:23:36,080
breath in

580
00:23:36,080 --> 00:23:38,080
and on and exhale soles of the feet come

581
00:23:38,080 --> 00:23:39,919
to the mat onto the outer edge here so

582
00:23:39,919 --> 00:23:41,840
walk them all the way up

583
00:23:41,840 --> 00:23:44,720
allow the knees to fall together inhale

584
00:23:44,720 --> 00:23:47,039
reach the arms up and overhead

585
00:23:47,039 --> 00:23:50,720
full body stretch and exhale slowly

586
00:23:50,720 --> 00:23:52,080
lower them down repeat

587
00:23:52,080 --> 00:23:55,760
inhale reach up close your eyes notice

588
00:23:55,760 --> 00:23:57,360
what's going on in your shoulder blades

589
00:23:57,360 --> 00:23:57,840
here

590
00:23:57,840 --> 00:24:05,840
and exhale down one more time

591
00:24:07,120 --> 00:24:09,440
awesome palms come to the earth we walk

592
00:24:09,440 --> 00:24:11,760
the heels in in line with the hip points

593
00:24:11,760 --> 00:24:14,320
for a bridge pose inhale press into your

594
00:24:14,320 --> 00:24:16,080
foundation scoop the tailbone up and

595
00:24:16,080 --> 00:24:18,320
whenever you're ready exhale slowly

596
00:24:18,320 --> 00:24:20,559
begin to lift

597
00:24:20,559 --> 00:24:22,559
interlace the fingertips behind if that

598
00:24:22,559 --> 00:24:24,000
feels good walk the shoulder blades

599
00:24:24,000 --> 00:24:24,400
together

600
00:24:24,400 --> 00:24:26,240
open up through the front body big

601
00:24:26,240 --> 00:24:28,480
breath in

602
00:24:28,480 --> 00:24:32,080
and exhale release nice slow journey

603
00:24:32,080 --> 00:24:34,320
down

604
00:24:35,200 --> 00:24:36,960
awesome cross the right ankle over the

605
00:24:36,960 --> 00:24:38,880
left grab the outer edges of your feet

606
00:24:38,880 --> 00:24:40,400
you might rock a little side to side

607
00:24:40,400 --> 00:24:41,679
here

608
00:24:41,679 --> 00:24:43,520
you might choose to do a little happy

609
00:24:43,520 --> 00:24:44,799
baby pose here

610
00:24:44,799 --> 00:24:47,840
or a

611
00:24:48,240 --> 00:24:50,480
plow pose sorry a shoulder stand

612
00:24:50,480 --> 00:24:52,159
anything like that

613
00:24:52,159 --> 00:24:54,559
maybe some circles of the sacrum so take

614
00:24:54,559 --> 00:24:56,240
a second to fulfill whatever you like

615
00:24:56,240 --> 00:24:57,120
here in the body

616
00:24:57,120 --> 00:24:59,760
and then we'll meet by rocking and

617
00:24:59,760 --> 00:25:00,400
rolling

618
00:25:00,400 --> 00:25:02,480
all the way up to seated so take your

619
00:25:02,480 --> 00:25:04,960
time though

620
00:25:05,120 --> 00:25:07,360
so doing a little rise and shine

621
00:25:07,360 --> 00:25:09,760
freestyle moment here

622
00:25:09,760 --> 00:25:15,840
i feel like is important

623
00:25:24,960 --> 00:25:27,200
and when you're ready we'll meet back in

624
00:25:27,200 --> 00:25:30,480
sukhasana with crazy hair

625
00:25:30,480 --> 00:25:32,159
and really actually you can come to any

626
00:25:32,159 --> 00:25:33,360
comfortable seated posture of your

627
00:25:33,360 --> 00:25:34,720
choice so if you're

628
00:25:34,720 --> 00:25:36,000
comfortable being on your knees that's

629
00:25:36,000 --> 00:25:37,360
great if you have a chair or bench

630
00:25:37,360 --> 00:25:38,799
nearby and you want to

631
00:25:38,799 --> 00:25:41,120
you know kind of head there and the goal

632
00:25:41,120 --> 00:25:42,080
is to kind of inspire

633
00:25:42,080 --> 00:25:44,000
you to get into a comfortable seat where

634
00:25:44,000 --> 00:25:45,279
you might want to sit

635
00:25:45,279 --> 00:25:46,960
maybe a little bit longer beyond this

636
00:25:46,960 --> 00:25:51,200
video maybe do a little meditation

637
00:25:53,600 --> 00:25:56,880
but if you have to boogie which

638
00:25:56,880 --> 00:25:59,039
sometimes we do a lot of times we do

639
00:25:59,039 --> 00:26:01,039
i wish you the best i hope you have a

640
00:26:01,039 --> 00:26:03,039
beautiful day thank you for sharing your

641
00:26:03,039 --> 00:26:04,640
time and your practice

642
00:26:04,640 --> 00:26:06,799
with me we take a couple big full

643
00:26:06,799 --> 00:26:08,240
breaths in together

644
00:26:08,240 --> 00:26:10,799
with the hands drawn together at the

645
00:26:10,799 --> 00:26:12,240
heart just kind of connecting to the big

646
00:26:12,240 --> 00:26:13,760
picture

647
00:26:13,760 --> 00:26:16,559
remembering to take the nutrients of our

648
00:26:16,559 --> 00:26:19,120
practice and

649
00:26:19,120 --> 00:26:25,840
our intentions with us on into the day

650
00:26:28,720 --> 00:26:30,640
and we'll seal the deal by once again

651
00:26:30,640 --> 00:26:31,919
bowing the head to the heart

652
00:26:31,919 --> 00:26:36,080
bowing to ourselves and to one another

653
00:26:36,080 --> 00:26:39,840
thank you so much namaste