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- Hi everyone and 
welcome to Yoga with Adriene.

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I'm Adriene and today we have
a peaceful warrior practice or

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Shanti Virabhadrasana.

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This is a practice that's gonna
help you find peace of mind

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both on and off the mat.

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Hop into something 
comfy and let's get started.

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(upbeat music)

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Alright, today we're 
going to begin in

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an Extended Child's Pose

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so come on down to the ground.

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Take your time getting set
up here and if Extended

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Child's Pose is not a good 
pose for you to start in,

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just pick a shape where you can
start to tune into where you're

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at today and 
tap into the breath.

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If you want to give it a go,
reach the fingertips out super

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wide and then allow your heart,
your chest to get really heavy

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as your forehead 
comes towards the earth.

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And we'll begin 
today by closing the eyes.

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Just taking a moment 
to notice how you feel.

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So something brought you here
to this moment to press play,

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roll out the mat, 
put your comfy pants on

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and move with your breath.

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Again, close your eyes 
and just notice how you feel,

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consider why you're here,
what brought you here.

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And then as you're ready, gently
begin to deepen your breath.

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We use the breath as a 
tool to guide us here today.

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This practice is really

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the invitation to remember or

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consider, maybe it's new.

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Maybe you will be learning this,

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that your attitude really
does create your world.

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And the tools of 
yoga offer us so much.

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Getting to practice.

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Being conscious of our 
perception within poses.

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How we handle things

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that we discover on the mat.

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So that's some serious
motivation to breathe deep it's

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not just okay breathe deep

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because that's
what we do in yoga.

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Use the breath as a tool

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and just do your best.

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Take one more cycle of breath.

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Opening up 
through the shoulders,

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sending the hips way back.

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And then when you're ready,
begin to slowly lift the head,

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walk the hands slowly in.

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We'll lift the hips up high.

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Walk the knees to center, come
into a nice Tabletop Position

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with a strong 
awareness to the spine.

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Nice, neutral spine.

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Then here we go, 
inhale to drop the belly,

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open the chest.

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And exhale to round through.

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Inhale, Cow Pose,
drop the belly, smile.

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And exhale, 
round through Cat Pose.

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Press in to the 
tops of the feet.

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Press into your fingertips.

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Press into the index finger
and thumb, firmly.

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Good, then continue on your own
moving with your breath and if

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you'd like you can start to veer
off the railroad tracks here a

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bit just finding what 
feels good in your body today.

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Maybe stretching 
through the feet.

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Anything here that is calling
your attention go ahead and

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explore that while you continue

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to breathe deep and warm up.

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So today is 
Peaceful Warrior practice

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is really about seeing

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if we can focus and

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lean into a softer side.

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So if you're kinda jerking
yourself around here already

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with your stretches, no worries

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but see if you 
can soften just a bit.

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Because the way we move matters.

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With that in mind, plant your
palms and consider just that as

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you slowly make your 
way to Downward Facing Dog.

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You're doing great.

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Trust this time is valuable,
you picked the right video.

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Trust the magic of, 
you know, the big picture.

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And we're here,
so let's lean in, peddle it out.

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Take a deep breath in through
your nose and a long exhale out

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through your mouth. 
(exhaling)

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And then forget 
what it looks like.

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Try to find support from within.

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And breathe a little deeper.

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Great, then soften 
through both knees.

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You're gonna kick your right
foot out so lift your right foot

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up and kick it out and then
slowly bring it all way up and

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into a nice low lunge.

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Lower your back knee to the
ground and then you're gonna

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slowly, just get 
light on the fingertips.

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So it'll be a little 
different for everyone.

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You might be able 
to come up right away.

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Otherwise, if you need the 
earth to support you, use it.

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But just be conscious 
through your fingertips.

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So you're not pressing,
pressing into your fingertips.

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But a little bit lighter.

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Great, then take one more deep
breath in and this time as you

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exhale squeeze the inner thighs
to the midline which is gonna

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lift you up just a bit.

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Maybe you bring your hands 
to the top of your right thigh.

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Again, if you 
still need the earth,

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just stay right here.

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Otherwise, maybe we come here.

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We're squeezing inner 
thighs to the midline,

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lifting up through the chest.

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Big stretch as we breath deep.

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Nice and then we'll 
slowly shift forward.

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We're gonna bring the right hand
over towards the left hand on

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the left side of the 
mat and then check it out.

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Nice and easy, I'm gonna 
lift my back knee up,

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Lizard Pose or Lizard variation.

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Take a deep breath 
in here, look forward,

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just stretching nice and easy.

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And then exhale, 
lower the back knee.

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Awesome, you're gonna 
frame your right foot again.

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We'll pull it back now 
with the right hip crease

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so stretch your front leg.

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Just stretching 
out through the legs.

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Beautiful, then slowly,

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keep a nice micro-bend 
in this front knee,

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slowly begin to tug 
your fingertips back

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and open up through the chest.

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Open your heart forward.

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Beautiful, inhale, then exhale

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roll everything 
back to your lunge.

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Shift forward, 
lift the back knee,

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take a deep breath in.

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And then we'll plant 
the palms as you exhale,

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shoot the right toes out.

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Nice strong core here 
as you come to Plank Pose.

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Inhale in, then exhale, slowly
lower the knees to the ground.

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And then slowly bend your elbows
bringing the belly to the earth.

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Soft easy movement today,
remember.

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Find that Sukha, that ease.

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As you inhale, lift up,
Baby Cobra.

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Exhale, release.

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Great, we're gonna press 
back up to all fours first.

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Nice Tabletop Position.

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Find that nice 
neutral spine here.

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Good, then curl the toes under,
peel up from the hip creases and

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lift the bum up high,

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Downward Facing Dog.

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Great, bend the
knees softly here, sweetly.

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Then kick your left foot out.
Kick, kick, kick.

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Nice extension 
through the left leg

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and then bring it 
all the way up and in.

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Slowly lower your 
right knee to the ground.

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You're doing great.

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Keep breathing and then 
nice solid full breaths.

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Then again just a little
lighter on the fingertips today.

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Start to fire up 
the core a little bit.

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You can stay here but just make
sure you're not pressing into

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your fingertips but

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have that awareness
just nice and easy.

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If you like, 
interlace the fingertips,

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bring 'em to the 
top of the left thigh.

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Pull that left hip crease back
and start to lift your heart.

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Now, as we get further and
further in this practice keep

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checking in with 
the skin of the face.

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Can you keep it soft and easy?

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Keep checking in 
with your energy,

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your attitude, your vibe.

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Cue Kendrick Lamar.

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So keep the good vibes going,

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inhale, lift your chest.

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Breathe deep and 
then slow release.

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We'll bring the hands over

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towards the right side 
of the mat this time.

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Toes are pointing 
forward and here we go.

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Curl the back toes under,
lift that back knee up.

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You can always keep the back
knee lowered if your body is

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telling you to do so.

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Then tug the 
hands back in space,

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draw the shoulders away from the
ears and inhale open the chest.

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Breathe deep.

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Nice and then exhale,
lower the back knee,

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walk that left foot in.

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We'll frame the 
left foot with the hands

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and here's our runner's stretch.

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Pull the left hip crease back.

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Flex your left 
toes towards your face.

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Now keep a slight 
bend in that left knee.

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Really feel this out.

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Notice if you're kind of
getting there and then stopping.

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Use your breath, explore.

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Nice soft, easy movement.

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And then when you're ready,
you'll tug the fingertips back,

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inhale to look forward.

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Really open the chest.

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And then when you're ready,

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slowly rolling 
through that left foot.

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Great, lift the back knee.

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Here we go, nice low lunge.

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And then as you're 
ready we'll plant the palms,

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step the left 
toes back strong Plank.

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So zip up through your core.

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Imagine your lower belly and
your upper abdominals really

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coming in to meet 
towards your center.

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You can lower the knees 
here or keep 'em lifted.

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We're gonna be 
here for five, four,

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breathe deep, keep 
the face soft and easy.

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Three, two, one.

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Beautiful lower to the belly
nice and easy and then inhale,

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open the chest.

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Smile, catch a wave
and then exhale, release.

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Nice, curl the toes under
press up to Tabletop Position.

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Awesome work.

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Right hand comes to 
the center of the mat.

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You're gonna walk 
your knees out just a bit,

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just a hair wider 
than your hip points.

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Then inhale, open left 
fingertips up towards the sky.

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Big stretch and then exhale
left hand replaces the right and

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you're gonna take 
it to the other side.

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Right fingertips reach up.

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Nice, one more 
time on each side.

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Back to center, 
breath deep and then exhale.

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Last side. Awesome.

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Great, when you 
come back to center,

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walk the hands out mindfully,
walk the knees in mindfully,

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curl the toes under 
and peel up from the tail.

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Take a deep breath 
in and then exhale.

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Let the heels grow real heavy,
Downward Facing Dog.

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Great, take a moment 
here now to find stillness.

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Close your eyes and remember

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why you show up 
for regular practice.

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Maybe to tend to your 
most important relationship.

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The one that affects all 
of your other relationships,

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(whispers) the 
one with yourself.

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Bend your knees, 
inhale look forward.

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Exhale, step or 
hop or crisscross

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or do-si-do to the top.

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Take your time getting there.

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When you get there,
let it all go.

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Drop the doing, keep spiraling
back in towards your breath.

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We use this focus on the sound
of the breath to really create

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a sense of peace in 
the mind and in the body.

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Great, dig into your heels,
tuck your chin into your chest,

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bend your knees 
and as you're ready,

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slowly roll it up.

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Mountain Pose, check your self.

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Find your breath, 
stand up nice and tall.

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Then as you're ready, 
we'll bring the feet together,

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really together and really
zip up through the legs today.

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Feel that connection as you
squeeze the legs together.

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Maybe the toes lift up.

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Then align head over heart,
heart over pelvis.

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Find a nice consistent
smooth breath here, just try.

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Do your best.

249
00:13:00,747 --> 00:13:04,083
We'll slowly bring the 
hands together at the heart.

250
00:13:04,083 --> 00:13:05,418
And you're gonna bend your knees

251
00:13:05,418 --> 00:13:08,254
and you're gonna send 
your hips back in space.

252
00:13:08,254 --> 00:13:11,791
Connect to your center here
and we're just gonna slowly send

253
00:13:11,791 --> 00:13:12,792
the hips back in space.

254
00:13:12,792 --> 00:13:16,262
Heart stays nice and open,
chest nice and open.

255
00:13:16,262 --> 00:13:18,164
Great, take a deep breath in.

256
00:13:18,164 --> 00:13:22,067
As you exhale, send your
fingertips forward, Utkatasana.

257
00:13:22,067 --> 00:13:24,960
Beautiful, drop the 
hips back a little more,

258
00:13:24,960 --> 00:13:26,606
breathe deep.

259
00:13:26,606 --> 00:13:28,374
Palms are facing 
each other here today.

260
00:13:28,374 --> 00:13:31,210
Just nice, lots of space.

261
00:13:31,210 --> 00:13:33,046
Great, then slowly 
bring the hands back.

262
00:13:33,046 --> 00:13:34,147
We fire it up through the legs,

263
00:13:34,147 --> 00:13:36,149
then you're gonna 
press into your heels.

264
00:13:36,149 --> 00:13:37,383
Stand up nice and tall.

265
00:13:37,383 --> 00:13:39,281
Now, shift your 
weight to your right foot.

266
00:13:39,281 --> 00:13:43,151
We're gonna slide the left toes
all the way back, way back.

267
00:13:43,151 --> 00:13:46,597
Beautiful, now you're going
to pivot on your back foot.

268
00:13:46,597 --> 00:13:48,027
And we'll come to Warrior II.

269
00:13:48,027 --> 00:13:52,398
Send the fingertips out wide.

270
00:13:52,398 --> 00:13:54,160
Pull the pinkies back.

271
00:13:54,160 --> 00:13:56,636
Strong focus, strong breath.

272
00:13:56,636 --> 00:14:01,240
Drop your center down in
space and then you guessed it,

273
00:14:01,240 --> 00:14:02,975
Shanti Virabhadrasana.

274
00:14:02,975 --> 00:14:05,011
Keep that front knee 
over the front ankle.

275
00:14:05,011 --> 00:14:07,380
You're gonna reach your 
right fingertips forward.

276
00:14:07,380 --> 00:14:09,982
Try to maintain length through
both side bodies as you reach

277
00:14:09,982 --> 00:14:12,185
the right fingertips all 
the way up towards the sky.

278
00:14:12,185 --> 00:14:14,821
Just up towards the sky first.

279
00:14:14,821 --> 00:14:16,355
Reach, reach, reach.

280
00:14:16,355 --> 00:14:19,826
Imagine that your right hip
crease and your right elbow and

281
00:14:19,826 --> 00:14:22,095
your right wrist and your right
fingertips are all connected in

282
00:14:22,095 --> 00:14:24,731
one nice, strong line.

283
00:14:24,731 --> 00:14:26,449
Great, inhale in here.

284
00:14:26,449 --> 00:14:28,768
And then exhale, 
pull the thumb back.

285
00:14:28,768 --> 00:14:32,705
Sink deep in that front knee,
Peaceful Warrior.

286
00:14:32,705 --> 00:14:34,674
Great, exhale, 
we're gonna slowly,

287
00:14:34,674 --> 00:14:37,210
from your center, bring the
right elbow all the way to the

288
00:14:37,210 --> 00:14:38,878
top of the right thigh.

289
00:14:38,878 --> 00:14:40,379
Then inhale, here we go.

290
00:14:40,379 --> 00:14:43,015
Big stretch as you lift the
left fingertips all the way up

291
00:14:43,015 --> 00:14:45,551
towards the sky first.

292
00:14:45,551 --> 00:14:47,954
And then slowly, all the way up

293
00:14:47,954 --> 00:14:49,322
towards the front 
edge of your mat.

294
00:14:49,322 --> 00:14:52,291
Pull the left thumb back, feel
that connection now from the

295
00:14:52,291 --> 00:14:54,727
left hip to 
left shoulder, left elbow,

296
00:14:54,727 --> 00:14:58,998
wrist, fingertips reaching,
one nice long line.

297
00:14:58,998 --> 00:15:01,000
Beautiful, if you want, you
can open up here by bringing the

298
00:15:01,000 --> 00:15:02,402
right fingertips 
down to the earth.

299
00:15:02,402 --> 00:15:04,604
If that's not in 
your practice, save it.

300
00:15:04,604 --> 00:15:06,873
Beautiful, inhale, everyone.

301
00:15:06,873 --> 00:15:10,943
Exhale to slowly make your
way back down to your lunge.

302
00:15:10,943 --> 00:15:13,045
Inhale to open the chest.

303
00:15:13,045 --> 00:15:15,047
Exhale to bend both knees.

304
00:15:15,047 --> 00:15:16,783
Catch a little momentum here and

305
00:15:16,783 --> 00:15:19,619
rock the back foot 
up to meet the front.

306
00:15:19,619 --> 00:15:21,554
Great, inhale 
lifts you up halfway.

307
00:15:21,554 --> 00:15:25,291
Send the crown forward,
tail back.

308
00:15:25,291 --> 00:15:27,762
And exhale to fold.

309
00:15:27,762 --> 00:15:31,423
Beautiful, inhale 
to reach for the sky.

310
00:15:31,423 --> 00:15:33,956
And exhale, Mountain Pose.

311
00:15:36,002 --> 00:15:38,004
Feel it out, breathe deep.

312
00:15:41,140 --> 00:15:43,409
If the feet are not together,
bring 'em together.

313
00:15:43,409 --> 00:15:45,711
Really together here.

314
00:15:45,711 --> 00:15:47,947
Feel that connection so 
zip up through the legs,

315
00:15:47,947 --> 00:15:49,715
connect to your center.

316
00:15:49,715 --> 00:15:51,717
And then we'll draw the 
hands together at the heart,

317
00:15:51,717 --> 00:15:53,989
Anjuli Mudra.
Here we go, inhale.

318
00:15:53,989 --> 00:15:55,688
Exhale, send the hips back.

319
00:15:55,688 --> 00:15:58,024
Bend the knees, 
send the hips back.

320
00:15:58,024 --> 00:15:59,058
Navel draws in and up.

321
00:15:59,058 --> 00:16:00,560
We find that support system.

322
00:16:00,560 --> 00:16:03,196
Squeeze, squeeze, 
squeeze the legs together still.

323
00:16:03,196 --> 00:16:05,431
Squeeze and lift.

324
00:16:05,431 --> 00:16:08,301
Just test it out, 
send the hips back.

325
00:16:08,301 --> 00:16:10,750
Focus on your 
inner support system.

326
00:16:15,675 --> 00:16:18,044
Earlier this month we 
talked about self discipline.

327
00:16:18,044 --> 00:16:22,282
Creating self discipline within

328
00:16:22,282 --> 00:16:26,049
the patterns of heat, tapas.

329
00:16:27,453 --> 00:16:28,708
You got it.
Take one more breath.

330
00:16:28,708 --> 00:16:30,723
Maybe you lower 
your hips a little more.

331
00:16:30,723 --> 00:16:32,725
Open up through the chest.

332
00:16:34,827 --> 00:16:37,830
Beautiful and then 
slowly press into the heels.

333
00:16:37,830 --> 00:16:40,506
Stand up, shift your 
weight to your left foot.

334
00:16:40,506 --> 00:16:44,737
Then we're gonna slide
the right toes way back. Trust.

335
00:16:44,737 --> 00:16:46,505
Beautiful, then 
pivot on the back foot.

336
00:16:46,505 --> 00:16:47,506
You got it.

337
00:16:47,506 --> 00:16:50,543
And as you're ready Warrior II,
Virabhadrasana II.

338
00:16:50,543 --> 00:16:53,446
Strong and steady.

339
00:16:53,446 --> 00:16:55,781
Keep breathing, you 
gotta keep up with the breath.

340
00:16:55,781 --> 00:16:57,316
Nice and strong.

341
00:16:57,316 --> 00:16:59,925
Keep returning to 
the sound of your breath.

342
00:16:59,925 --> 00:17:02,855
And then here we go, 
Shanti Virabhadrasana.

343
00:17:02,855 --> 00:17:04,190
Front knee stays 
over front ankle,

344
00:17:04,190 --> 00:17:05,960
we're gonna reach forward.
Create length.

345
00:17:05,960 --> 00:17:07,492
And then all the way up.

346
00:17:07,492 --> 00:17:11,061
First, towards the sky.
Create length here.

347
00:17:11,061 --> 00:17:11,998
Beautiful.

348
00:17:11,998 --> 00:17:15,468
Long lines, strong, 
ground through the legs.

349
00:17:15,468 --> 00:17:17,536
Breathe deep.

350
00:17:17,536 --> 00:17:20,473
Yes, and let's keep 
it going from the center,

351
00:17:20,473 --> 00:17:23,409
from your core, 
pull the left thumb back.

352
00:17:23,409 --> 00:17:26,779
Lengthen through the crown
and lean back, way back.

353
00:17:26,779 --> 00:17:29,949
Front foot strong,
back foot strong.

354
00:17:29,949 --> 00:17:32,732
You got this.
One more breath, inhale.

355
00:17:32,732 --> 00:17:35,321
Nice and then exhale, 
bring the left elbow to the

356
00:17:35,321 --> 00:17:37,790
top of the left thigh. Nice.

357
00:17:37,790 --> 00:17:38,991
Strong legs still.

358
00:17:38,991 --> 00:17:40,459
Draw energy up from your arches.

359
00:17:40,459 --> 00:17:43,485
Inhale, reach right fingertips
all the way up to the sky.

360
00:17:45,181 --> 00:17:48,034
And then exhale, 
maybe, just maybe,

361
00:17:48,034 --> 00:17:49,933
you take the right fingertips

362
00:17:49,933 --> 00:17:53,306
all the way up towards the
front edge of your mat.

363
00:17:53,306 --> 00:17:55,975
Maybe left fingertips 
come to the ground here.

364
00:17:55,975 --> 00:17:58,744
Extended Side Angle, maybe not.

365
00:17:58,744 --> 00:18:00,713
Wherever you are, light up.

366
00:18:00,713 --> 00:18:02,848
Find a softness in the forehead.

367
00:18:02,848 --> 00:18:05,384
Inhale, breathe deep.

368
00:18:05,384 --> 00:18:06,819
Lean back.

369
00:18:06,819 --> 00:18:09,566
Nice and then exhale, 
bring it all the way back to

370
00:18:09,566 --> 00:18:11,843
your nice low lunge.
Beautiful, beautiful.

371
00:18:11,843 --> 00:18:14,660
Inhale to open the chest.

372
00:18:14,660 --> 00:18:16,796
And then exhale 
to plant the palms,

373
00:18:16,796 --> 00:18:18,264
step the left toes back.

374
00:18:18,264 --> 00:18:21,067
Strong Plank Pose.

375
00:18:21,067 --> 00:18:24,155
Breathe deep here, inhale.

376
00:18:24,155 --> 00:18:26,505
And then exhale, 
Downward Facing Dog.

377
00:18:26,505 --> 00:18:28,774
Nice work.

378
00:18:28,774 --> 00:18:32,011
In Downward Dog, you're 
gonna lower the right elbow,

379
00:18:32,011 --> 00:18:35,414
and then lower the left 
elbow and bend your knees.

380
00:18:35,414 --> 00:18:37,049
Dolphin Pose.

381
00:18:37,049 --> 00:18:39,986
So you can go half Dolphin or
Puppy Posture by lowering the

382
00:18:39,986 --> 00:18:42,421
knees to the ground.

383
00:18:42,421 --> 00:18:43,823
If you're feeling pretty good.

384
00:18:43,823 --> 00:18:46,158
You can start to straighten
through the legs allowing the

385
00:18:46,158 --> 00:18:48,453
heels to grow heavy here.

386
00:18:48,453 --> 00:18:51,464
You want to keep the shoulders
tugging away from the ears.

387
00:18:51,464 --> 00:18:55,534
Want to keep the elbows in line
with the shoulders and wrists in

388
00:18:55,534 --> 00:18:57,636
line with the elbows.

389
00:18:57,636 --> 00:19:00,624
We have a foundations 
of yoga video just

390
00:19:00,624 --> 00:19:01,974
for Dolphin if you 
want to check it out.

391
00:19:01,974 --> 00:19:04,552
We're here for five.
Breathe deep, four.

392
00:19:04,552 --> 00:19:08,191
When the going gets tough,
can you find the peace.

393
00:19:08,191 --> 00:19:09,830
Three, two, one.
Beautiful.

394
00:19:09,830 --> 00:19:12,184
Lower to the knees.

395
00:19:12,184 --> 00:19:16,155
Send the hips back,
yay Balasana!

396
00:19:16,155 --> 00:19:17,356
Child's Pose.

397
00:19:21,017 --> 00:19:25,197
And when you land here, really
land here with a big beautiful

398
00:19:25,197 --> 00:19:26,532
buoyant inhale in.

399
00:19:26,532 --> 00:19:29,557
Feel the skin of 
your back stretch.

400
00:19:30,897 --> 00:19:34,286
And then let something go as
you feel everything soften.

401
00:19:34,286 --> 00:19:37,343
Breathe out.

402
00:19:37,343 --> 00:19:39,345
And again, just like that.

403
00:19:50,423 --> 00:19:52,293
Beautiful, slowly 
bring your hands

404
00:19:52,293 --> 00:19:54,093
back underneath your shoulders.

405
00:19:54,093 --> 00:19:56,495
Take your time here as 
we slowly press back up.

406
00:19:58,054 --> 00:20:02,401
You're gonna shift 
your legs to one side.

407
00:20:02,401 --> 00:20:06,272
You'll come to sit in the center
of your mat and we're actually

408
00:20:06,272 --> 00:20:09,842
gonna bring the left heel 
in and the right leg over.

409
00:20:11,214 --> 00:20:12,578
And then we're gonna try to

410
00:20:12,578 --> 00:20:14,013
bring the right 
foot to the ground.

411
00:20:14,013 --> 00:20:15,714
If it doesn't 
quite come to stick,

412
00:20:15,714 --> 00:20:17,149
that's okay, just do your best.

413
00:20:17,149 --> 00:20:20,619
And we'll use the same 
action that we used before.

414
00:20:20,619 --> 00:20:22,321
Squeezing the inner 
thighs to the midline to

415
00:20:22,321 --> 00:20:25,224
sit up nice and tall here.

416
00:20:25,224 --> 00:20:27,326
Then you can hug your 
right knee into your chest,

417
00:20:27,326 --> 00:20:30,930
send your right fingertips
behind for a twist or you can

418
00:20:30,930 --> 00:20:33,499
find a little bind here by
bringing the outer edge of the

419
00:20:33,499 --> 00:20:36,769
left eblow to the outer 
edge of your right knee.

420
00:20:36,769 --> 00:20:38,671
Breathe deep, 
sit up nice and tall.

421
00:20:38,671 --> 00:20:42,688
Use the inhale
to sit up tall, tall, tall.

422
00:20:42,688 --> 00:20:46,178
And then use the exhale 
to draw the navel in for

423
00:20:46,178 --> 00:20:48,180
a nice supportive twist.

424
00:20:55,054 --> 00:20:57,189
Then slowly come back to center.

425
00:20:57,189 --> 00:21:00,626
You're gonna keep this direction
that you have going with the

426
00:21:00,626 --> 00:21:03,329
right foot and you're gonna
bring your right knee to move

427
00:21:03,329 --> 00:21:04,730
over your left knee.

428
00:21:04,730 --> 00:21:06,966
And I'm just going to 
say just do your best.

429
00:21:06,966 --> 00:21:11,237
Took me years to come into
this Cow Pose, Cow Legs.

430
00:21:11,237 --> 00:21:13,822
So you just do your best.

431
00:21:13,822 --> 00:21:16,709
And we'll bring the hands
peacefully place them on the

432
00:21:16,709 --> 00:21:18,344
soles of your feet.

433
00:21:18,344 --> 00:21:19,612
Sit up nice and tall.

434
00:21:19,612 --> 00:21:21,046
You don't have to do much here.

435
00:21:21,046 --> 00:21:24,583
You can feel the need to support
the body with the breath.

436
00:21:26,852 --> 00:21:30,923
If you are anatomically
already super open in the hips,

437
00:21:30,923 --> 00:21:32,992
you can start to take it
forward here for a little more.

438
00:21:36,362 --> 00:21:39,498
Everyone keep an 
awareness through your toes.

439
00:21:39,498 --> 00:21:42,001
Ride the wave 
of the breath here.

440
00:21:42,001 --> 00:21:45,404
Again, feeling the expansion on
the back body as you inhale and

441
00:21:45,404 --> 00:21:47,406
the softening as you exhale.

442
00:21:53,812 --> 00:21:56,148
Great, slowly release.

443
00:21:56,148 --> 00:21:58,317
Nice and easy, 
unravel with control and

444
00:21:58,317 --> 00:21:59,318
just take it to the other side.

445
00:21:59,318 --> 00:22:04,089
So bring your right heel in,
left leg swings on over.

446
00:22:04,089 --> 00:22:06,559
Try your best to 
plant that ball joint of

447
00:22:06,559 --> 00:22:07,793
the left big toe on the ground.

448
00:22:07,793 --> 00:22:09,428
So sometimes the 
foot just doesn't go down.

449
00:22:09,428 --> 00:22:11,664
But a lot of times, 
I notice people in class,

450
00:22:11,664 --> 00:22:14,459
they're just not aware.

451
00:22:14,459 --> 00:22:18,297
We're not even using the 
ground there as foundation.

452
00:22:18,297 --> 00:22:20,873
So anything that's 
touching the ground.

453
00:22:20,873 --> 00:22:22,308
Press down and then here we go,

454
00:22:22,308 --> 00:22:25,311
we'll squeeze and lift
through the midline.

455
00:22:25,311 --> 00:22:27,219
And then hug your 
right knee into the center.

456
00:22:27,219 --> 00:22:28,781
Find your twist.

457
00:22:28,781 --> 00:22:31,116
Or if you want to take the bind,
outer edge of the right arm

458
00:22:31,116 --> 00:22:32,751
comes to the outer 
edge of the left knee.

459
00:22:32,751 --> 00:22:34,653
And we breathe 
directional breath,

460
00:22:34,653 --> 00:22:36,655
really down into the belly.

461
00:22:41,327 --> 00:22:43,115
Balancing out the body.

462
00:22:43,115 --> 00:22:47,533
Again, I said last week,
wringing the sponge. Mmm.

463
00:22:49,735 --> 00:22:53,339
Taking away some of the choas.

464
00:22:53,339 --> 00:22:54,780
Peaceful Warrior.

465
00:23:03,871 --> 00:23:05,818
Inhale.

466
00:23:05,818 --> 00:23:07,486
Exhale to come back to center.

467
00:23:07,486 --> 00:23:10,671
Cow Legs,

468
00:23:10,671 --> 00:23:13,530
Gomukhasan Legs.

469
00:23:15,094 --> 00:23:16,462
So just do your best here.

470
00:23:16,462 --> 00:23:18,197
Keep a little 
awareness in the toes.

471
00:23:18,197 --> 00:23:19,999
Sit up nice and tall and if you

472
00:23:19,999 --> 00:23:22,201
are meeting some 
discomfort here,

473
00:23:22,201 --> 00:23:24,904
some sensation shall we call it,

474
00:23:27,539 --> 00:23:31,043
lean in. Trust.

475
00:23:31,043 --> 00:23:34,603
Remember that 
tapas practice, that discipline.

476
00:23:34,603 --> 00:23:37,116
And then breathe, 
use your tool of the breath.

477
00:23:37,116 --> 00:23:38,450
And if you do 
need a little more,

478
00:23:38,450 --> 00:23:41,420
walk the fingertips forward,
keep active through the toes,

479
00:23:41,420 --> 00:23:43,807
send your sits bones way 
down to the core of the earth

480
00:23:43,807 --> 00:23:46,325
and bow your head 
forward and down.

481
00:23:57,369 --> 00:24:00,172
Wherever you are, take your
eyeballs out the picture for one

482
00:24:00,172 --> 00:24:03,976
more breath cycle so don't gouge
out your eyes please but just

483
00:24:03,976 --> 00:24:06,494
close your eyelids. (laughs)

484
00:24:06,494 --> 00:24:08,547
And take a 
cycle of breath here.

485
00:24:15,054 --> 00:24:18,034
Rock 'n roll and then slowly 
we'll begin to release with

486
00:24:18,034 --> 00:24:21,894
control and come 
on down to your back.

487
00:24:21,894 --> 00:24:24,321
All the way down.
(clicks tongue)

488
00:24:27,933 --> 00:24:30,641
Center yourself on your mat.

489
00:24:30,641 --> 00:24:32,705
You're gonna bring 
the hands palms face down.

490
00:24:32,705 --> 00:24:37,209
We're just going to bring the
knees up towards the chest and

491
00:24:37,209 --> 00:24:39,511
then you're just gonna 
rock a little side to side.

492
00:24:39,511 --> 00:24:41,714
Nice and easy 
massaging the lower back.

493
00:24:41,714 --> 00:24:45,816
Massage your lower back,
top of the glutes.

494
00:24:45,816 --> 00:24:47,080
Maybe scoop up.

495
00:24:47,080 --> 00:24:49,355
If you want to do a 
little rock and roll action,

496
00:24:49,355 --> 00:24:53,024
you can but just massaging.

497
00:24:53,024 --> 00:24:57,124
Oh yeah. There's the 
creaky old floor.

498
00:24:57,124 --> 00:24:58,597
And then after a 
little bit of massage,

499
00:24:58,597 --> 00:25:00,632
you're gonna let your 
feet come to the earth but

500
00:25:00,632 --> 00:25:05,275
with so much
awareness and love.

501
00:25:05,275 --> 00:25:06,905
Respect.

502
00:25:06,905 --> 00:25:09,074
And if you missed it, you kinda
blew through the first one,

503
00:25:09,074 --> 00:25:10,142
do it again.

504
00:25:10,142 --> 00:25:12,311
So you have to use 
your core to just lower feet

505
00:25:12,311 --> 00:25:13,512
with so much respect.

506
00:25:13,512 --> 00:25:16,081
You're aware of your footprint.

507
00:25:16,081 --> 00:25:18,617
And yes, this is metaphor.

508
00:25:18,617 --> 00:25:20,786
Let's just do it 
one more time to test.

509
00:25:20,786 --> 00:25:23,288
Let the lower ribs get heavy.

510
00:25:23,288 --> 00:25:27,259
Just aware of how 
you're placing your feet.

511
00:25:27,259 --> 00:25:28,327
Yes, beautiful.

512
00:25:28,327 --> 00:25:31,359
Then allow the knees to
fall to one side, any side.

513
00:25:31,359 --> 00:25:35,013
Breathe deep and 
then back to center.

514
00:25:35,013 --> 00:25:38,170
Allow them to 
fall to the other side.

515
00:25:38,170 --> 00:25:40,806
Breathe deep.

516
00:25:40,806 --> 00:25:42,174
And back to center.

517
00:25:42,174 --> 00:25:44,810
Great, send the legs out long.

518
00:25:44,810 --> 00:25:47,413
Open the palms.
Close your eyes.

519
00:25:50,315 --> 00:25:52,251
Close your eyes, 
snuggle your shoulder blades

520
00:25:52,251 --> 00:25:54,787
underneath your heart space.

521
00:25:54,787 --> 00:25:56,084
Open your heart.

522
00:25:59,208 --> 00:26:00,993
And then allow 
your body to get really,

523
00:26:00,993 --> 00:26:03,485
really, really, 
really heavy here.

524
00:26:09,468 --> 00:26:11,470
Allow your breath to soften.

525
00:26:15,407 --> 00:26:18,173
Way to show up for 
your regular practice.

526
00:26:27,352 --> 00:26:29,090
Remember today is an invitation

527
00:26:29,090 --> 00:26:32,616
to really see and connect

528
00:26:34,316 --> 00:26:38,515
this idea that your attitude

529
00:26:38,515 --> 00:26:40,105
creates your world.

530
00:26:40,105 --> 00:26:43,314
And the tools of yoga are 
here to help you with that.

531
00:26:47,385 --> 00:26:50,275
Alright, then we'll 
slowly bring the palms together.

532
00:26:50,275 --> 00:26:52,878
Bring the thumbs 
right up to the third eye.

533
00:26:52,878 --> 00:26:55,514
Peace in our thoughts.

534
00:26:55,514 --> 00:26:57,349
Drop the thumbs to your lips.

535
00:26:57,349 --> 00:27:01,313
Peace in our words.

536
00:27:01,313 --> 00:27:05,190
Then drop your 
thumbs right to your heart.

537
00:27:05,190 --> 00:27:07,192
Peace in our heart.

538
00:27:11,163 --> 00:27:12,798
Thanks everyone.

539
00:27:12,798 --> 00:27:13,499
Take good care.

540
00:27:13,499 --> 00:27:15,167
Have a wonderful day 
or wonderful evening.

541
00:27:15,167 --> 00:27:17,285
I'll see you next time.

542
00:27:17,285 --> 00:27:19,700
Namaste.

543
00:27:19,700 --> 00:27:24,043
(upbeat music)