1 00:00:00,625 --> 00:00:01,583 - What's up, everyone, 2 00:00:01,583 --> 00:00:02,708 and welcome to Yoga with Adrienne. 3 00:00:02,708 --> 00:00:03,458 I'm Adrienne, 4 00:00:03,458 --> 00:00:05,667 and today we have an awesome Power Yoga Break. 5 00:00:05,667 --> 00:00:08,363 So, this falls under our "Yoga for Weight loss" series, 6 00:00:08,363 --> 00:00:10,000 but this is really great for anyone who 7 00:00:09,834 --> 00:00:12,625 is wanting to create some quality movement on their mat 8 00:00:12,625 --> 00:00:14,166 in a short amount of time. 9 00:00:14,166 --> 00:00:15,500 So, we're gonna build strength, 10 00:00:15,500 --> 00:00:17,083 definitely work on core strength, 11 00:00:17,083 --> 00:00:19,166 maybe even sweat a little, 12 00:00:19,166 --> 00:00:20,667 but all in a very short amount of time. 13 00:00:20,667 --> 00:00:22,041 So, focus on your breath, 14 00:00:22,041 --> 00:00:23,041 have some fun, 15 00:00:23,041 --> 00:00:24,875 and find what feels good. 16 00:00:24,875 --> 00:00:26,583 Let's get started. 17 00:00:26,583 --> 00:00:29,834 (upbeat music) 18 00:00:38,959 --> 00:00:42,667 Alright gang, let's begin in Extended Child's Pose today. 19 00:00:42,667 --> 00:00:44,667 If Extended Child's Pose is not your jam, 20 00:00:44,834 --> 00:00:49,000 you're just gonna start in a nice, comfortable seat. 21 00:00:50,667 --> 00:00:53,208 Close your eyes. 22 00:00:53,208 --> 00:00:54,834 We're gonna drop right in today. 23 00:00:55,000 --> 00:00:58,000 So, as promised, we have a quick flow. 24 00:01:00,333 --> 00:01:03,166 Squeezing it in, making time, 25 00:01:03,166 --> 00:01:05,708 but let's make sure that this time is quality time. 26 00:01:05,708 --> 00:01:07,083 So, close your eyes 27 00:01:07,083 --> 00:01:09,917 and start to notice your breath. 28 00:01:10,750 --> 00:01:13,250 Let go of the day thus far, 29 00:01:13,250 --> 00:01:18,208 and politely put on hold whatever you have to do later. 30 00:01:18,208 --> 00:01:20,333 Let's drop into the sound of the breath here, 31 00:01:20,333 --> 00:01:22,083 if you deeply inhale, 32 00:01:24,542 --> 00:01:26,542 and empty on the exhale. 33 00:01:29,125 --> 00:01:31,458 Set a little intention, 34 00:01:31,458 --> 00:01:33,375 something positive that will serve you 35 00:01:33,375 --> 00:01:34,667 in this present moment. 36 00:01:34,667 --> 00:01:36,959 Maybe one word or a phrase. 37 00:01:46,625 --> 00:01:48,959 Then a nice, conscious breath in, 38 00:01:48,959 --> 00:01:50,792 inhale your intention. 39 00:01:50,792 --> 00:01:52,750 Pause, hold the breath. 40 00:01:57,166 --> 00:01:58,250 Keep holding, 41 00:02:01,083 --> 00:02:03,083 and then release everything. 42 00:02:03,083 --> 00:02:05,917 Big exhale. 43 00:02:05,917 --> 00:02:06,917 Awesome. Inhale. 44 00:02:06,917 --> 00:02:09,250 Come up with that nice conscious breath 45 00:02:09,250 --> 00:02:10,417 end your intention. 46 00:02:10,417 --> 00:02:13,125 We're gonna come all the way up to all fours. 47 00:02:13,125 --> 00:02:14,166 Take your time, 48 00:02:14,166 --> 00:02:15,792 nice and slow. 49 00:02:15,792 --> 00:02:18,875 So we're squeezing it in with a quick power flow, 50 00:02:18,875 --> 00:02:21,125 but it doesn't mean that the energy of the practice 51 00:02:21,125 --> 00:02:23,917 is going to be frantic or rushed. 52 00:02:23,917 --> 00:02:24,834 Quite the opposite again, 53 00:02:24,834 --> 00:02:26,625 focusing on quality of movement. 54 00:02:26,625 --> 00:02:29,291 Inhale, drop the belly, open the chest, 55 00:02:29,291 --> 00:02:32,291 and exhale rounding through Cat-Cow. 56 00:02:33,375 --> 00:02:34,625 Inhale, drop the belly, 57 00:02:34,625 --> 00:02:36,625 big breath, big stretch, 58 00:02:37,542 --> 00:02:38,417 and then exhale. 59 00:02:38,417 --> 00:02:39,667 Claw through the finger tips. 60 00:02:39,667 --> 00:02:41,000 Established that now. 61 00:02:41,000 --> 00:02:44,333 Press into the tops of the feet. 62 00:02:44,333 --> 00:02:46,750 Now, continue with this traditional Cat-Cow, 63 00:02:46,750 --> 00:02:49,917 or start to find any movement here, 64 00:02:49,917 --> 00:02:51,667 within this structure that feels good. 65 00:02:51,667 --> 00:02:54,375 So, you're still working the spine, 66 00:02:54,375 --> 00:02:56,208 stretching the back body and the front body, 67 00:02:56,208 --> 00:02:59,625 but maybe you start to get into the sad body, 68 00:02:59,625 --> 00:03:02,500 in the hips and the shoulders. 69 00:03:02,500 --> 00:03:03,583 I've been on the road, 70 00:03:03,583 --> 00:03:04,667 and now I'm back in Texas, 71 00:03:04,667 --> 00:03:08,333 so, there you have it. 72 00:03:08,333 --> 00:03:09,458 (laughs) 73 00:03:09,458 --> 00:03:12,375 Alright, take this nice easy movement that's fluid, 74 00:03:12,375 --> 00:03:15,500 that's yours, and curl the toes under. 75 00:03:15,500 --> 00:03:16,583 And then we're going to stretch to the feet 76 00:03:16,583 --> 00:03:18,250 by inhaling, looking forward, 77 00:03:18,250 --> 00:03:20,375 and exhaling, sending the hips back. 78 00:03:20,375 --> 00:03:22,417 Walk your fingertips a little bit further out 79 00:03:22,417 --> 00:03:24,500 so you feel this nice stretch in the side body. 80 00:03:24,500 --> 00:03:28,542 Breathe deep, breathe, breathe, breathe. 81 00:03:28,542 --> 00:03:31,959 And then slowly drop your chin to your chest 82 00:03:31,959 --> 00:03:34,625 crown of your head towards the earth. 83 00:03:34,625 --> 00:03:37,125 Inhale to look forward, find length. 84 00:03:37,125 --> 00:03:38,834 Press into the pinkies. 85 00:03:38,834 --> 00:03:42,542 Exhale chin to chest, nose towards the navel, 86 00:03:42,542 --> 00:03:44,625 crown to the earth. 87 00:03:44,625 --> 00:03:45,458 Awesome. 88 00:03:45,458 --> 00:03:47,458 Inhale, look up. 89 00:03:47,458 --> 00:03:49,083 Exhale, claw through the fingertips. 90 00:03:49,083 --> 00:03:52,250 This time, lift the palms as you drop the chin 91 00:03:52,250 --> 00:03:54,875 round through, crown to the earth. 92 00:03:54,875 --> 00:03:57,708 Stay here, breathe deep. 93 00:03:57,708 --> 00:04:00,792 Really pressing into the fingerprints. 94 00:04:00,792 --> 00:04:04,750 Awesome.Then plant the palms, come forward, 95 00:04:04,750 --> 00:04:06,708 and make your way to Downward Facing Dog. 96 00:04:06,708 --> 00:04:07,959 Take your time. 97 00:04:09,458 --> 00:04:10,625 Peddle it out. 98 00:04:15,375 --> 00:04:18,291 Then inhale, lift the right leg up high. 99 00:04:18,291 --> 00:04:20,291 Big stretch, lengthen. 100 00:04:20,291 --> 00:04:22,041 Exhale, knee to nose. 101 00:04:23,625 --> 00:04:25,000 Inhale, Three Legged Dog, 102 00:04:25,000 --> 00:04:26,625 anchor through the left heel. 103 00:04:26,625 --> 00:04:28,291 Claw through the fingertips, that pinky, 104 00:04:28,291 --> 00:04:31,458 and then exhale, knee to nose. 105 00:04:31,458 --> 00:04:34,417 Inhale, fine length. 106 00:04:34,417 --> 00:04:36,583 Exhale, knee to Third Eye, 107 00:04:36,583 --> 00:04:38,458 pause here, hold, breathe deep. 108 00:04:38,458 --> 00:04:39,708 Draw your right heel up towards 109 00:04:39,708 --> 00:04:40,875 the center of your body. 110 00:04:40,875 --> 00:04:42,583 Press away from your yoga mat. 111 00:04:42,583 --> 00:04:43,792 Again, knee to Third Eye, 112 00:04:43,792 --> 00:04:46,208 for three, two, one, 113 00:04:46,208 --> 00:04:49,125 and then slowly lower to the knees. 114 00:04:49,125 --> 00:04:50,959 Awesome. If you need a little break on the wrists 115 00:04:50,959 --> 00:04:52,583 you can rotate the wrists, 116 00:04:52,583 --> 00:04:54,834 one way and then the other. 117 00:04:56,083 --> 00:04:56,917 Awesome. 118 00:04:56,917 --> 00:04:58,375 Then walk the palms out, curl the toes under, 119 00:04:58,375 --> 00:05:00,834 and send it up and back Downward Facing Dog. 120 00:05:00,834 --> 00:05:02,000 Peddle it out. 121 00:05:02,875 --> 00:05:06,291 Find that external rotation of the shoulders, 122 00:05:06,291 --> 00:05:07,166 and then here we go. 123 00:05:07,166 --> 00:05:09,792 Inhale, lift the left leg high, big breath. 124 00:05:09,792 --> 00:05:10,625 Lots of length. 125 00:05:10,625 --> 00:05:12,333 Exhale, knee to nose. 126 00:05:13,250 --> 00:05:14,750 Inhale, claw through the fingertips. 127 00:05:14,750 --> 00:05:16,291 No pressure on the wrists. 128 00:05:16,291 --> 00:05:17,792 Three Legged Dog. 129 00:05:17,792 --> 00:05:19,542 Exhale, knee to nose. 130 00:05:20,542 --> 00:05:21,959 Inhale, Three Legged Dog. 131 00:05:21,959 --> 00:05:23,625 Claw through the fingertips. 132 00:05:23,625 --> 00:05:26,291 Exhale, knee to Third Eye. 133 00:05:26,291 --> 00:05:29,208 So really contract, press up through. 134 00:05:29,208 --> 00:05:30,500 You're going to really really lift 135 00:05:30,500 --> 00:05:32,000 left heel to your center. 136 00:05:32,000 --> 00:05:35,417 Breathe deep, feel that heat, that shake. 137 00:05:36,375 --> 00:05:38,792 Awesome, and then slowly lower to the knees. 138 00:05:38,792 --> 00:05:41,792 Come to a seat just to take a little break off the wrists. 139 00:05:41,792 --> 00:05:43,208 You can Thriller Arms. 140 00:05:43,208 --> 00:05:46,667 You can cross one arm over the chest. 141 00:05:48,750 --> 00:05:52,750 Just feel that flush of energy, that fresh blood. 142 00:05:55,625 --> 00:05:58,583 And we're going to come back to all fours, 143 00:05:58,583 --> 00:05:59,959 press away from the yoga mat now. 144 00:05:59,959 --> 00:06:01,041 We just woke up the core, 145 00:06:01,041 --> 00:06:03,041 so keep the core alive and well here. 146 00:06:03,041 --> 00:06:05,125 Hug the front body up to meet the back body, 147 00:06:05,125 --> 00:06:07,041 anchor, and then we're going to send 148 00:06:07,041 --> 00:06:08,792 the right foot out long. 149 00:06:08,792 --> 00:06:11,250 Lift the right toes, turn them down, 150 00:06:11,250 --> 00:06:13,125 and then just a couple baby pulses 151 00:06:13,125 --> 00:06:15,291 to wake up the glutes, the hip, 152 00:06:15,291 --> 00:06:16,959 and find your foundation. 153 00:06:18,291 --> 00:06:20,708 Then inhale. Send the left fingertips forward, 154 00:06:20,708 --> 00:06:23,208 and then exhale, knee to nose. 155 00:06:24,375 --> 00:06:25,542 Inhale, reach. 156 00:06:26,708 --> 00:06:29,208 Exhale, knee to nose. 157 00:06:30,125 --> 00:06:31,792 Inhale, reach. 158 00:06:31,792 --> 00:06:33,583 This time, exhale, bend the right knee. 159 00:06:33,583 --> 00:06:35,083 Take it into a Fire Hydrant. 160 00:06:35,083 --> 00:06:36,583 You can bring the left palm down, 161 00:06:36,583 --> 00:06:40,333 or, to challenge yourself, you can bend the left elbow, 162 00:06:40,333 --> 00:06:42,708 and lift the left elbow up, lift the right knee up. 163 00:06:42,708 --> 00:06:44,917 We're here for five, four, 164 00:06:44,917 --> 00:06:47,250 long beautiful neck, three, two, 165 00:06:47,250 --> 00:06:48,667 release on the one. Awesome. 166 00:06:48,667 --> 00:06:50,917 If you need to, you can come on to 167 00:06:50,917 --> 00:06:52,333 your bum for a quick second. 168 00:06:52,333 --> 00:06:53,417 Breathe deep, 169 00:06:55,875 --> 00:06:57,166 and then back to all fours. 170 00:06:57,166 --> 00:07:00,083 Here we go. Left side, left toes go out, 171 00:07:00,083 --> 00:07:02,000 claw through the fingertips. 172 00:07:02,000 --> 00:07:03,542 Just spit on my mat. 173 00:07:03,542 --> 00:07:05,834 And then dial the left toes down. 174 00:07:05,834 --> 00:07:07,959 Baby pulses here with the left heel. 175 00:07:07,959 --> 00:07:09,500 Just get your front body rising up 176 00:07:09,500 --> 00:07:10,333 to meet your back body. 177 00:07:10,333 --> 00:07:12,667 Find that support from within. 178 00:07:12,667 --> 00:07:14,458 Find that dunda, 179 00:07:14,458 --> 00:07:17,750 engage, wake up the hip, 180 00:07:17,750 --> 00:07:20,000 the glute, the inner thigh, 181 00:07:20,917 --> 00:07:22,625 and then right fingertips are going to reach forward. 182 00:07:22,625 --> 00:07:25,625 Inhale, exhale, knee to nose, nice and slow. 183 00:07:25,625 --> 00:07:27,125 Again, focus on the quality of movement. 184 00:07:27,125 --> 00:07:30,417 Inhale, reach, and exhale. 185 00:07:30,417 --> 00:07:33,000 Draw the navel up, knee to nose, 186 00:07:34,667 --> 00:07:35,792 and inhale, reach. 187 00:07:35,792 --> 00:07:38,875 This time, claw through all your left fingerprints. 188 00:07:38,875 --> 00:07:40,291 You're going to bend the left knee, 189 00:07:40,291 --> 00:07:42,417 bend the right elbow, bring them to the side, 190 00:07:42,417 --> 00:07:43,667 and then lift them up. 191 00:07:43,667 --> 00:07:46,291 Again, you can bring the right hand down if you need, 192 00:07:46,291 --> 00:07:48,625 just keep that Fire Hydrant here. 193 00:07:48,625 --> 00:07:51,041 Strengthening the back, the core, the glutes, the shoulders. 194 00:07:51,041 --> 00:07:53,625 Breathe deep, five, four, three, two, 195 00:07:53,625 --> 00:07:55,500 and slowly lower on the one. 196 00:07:55,500 --> 00:07:57,458 Quick Child's Pose, send the hips back, 197 00:07:57,458 --> 00:07:58,917 fingertips forward. 198 00:07:58,917 --> 00:08:02,500 Inhale in, and then exhale to let everything go. 199 00:08:02,500 --> 00:08:04,208 Relax, take a break. 200 00:08:07,375 --> 00:08:09,959 Stay focused on the quality of your breath, 201 00:08:09,959 --> 00:08:12,083 the sound of your breath. 202 00:08:16,083 --> 00:08:17,792 Beautiful, then we'll rise back up, 203 00:08:17,792 --> 00:08:19,250 curl the toes under, 204 00:08:19,250 --> 00:08:22,917 and lift the hips up high, Downward Dog. 205 00:08:22,917 --> 00:08:23,959 Great work, here we go. 206 00:08:23,959 --> 00:08:26,542 Inhale, lift the right leg up high. 207 00:08:26,542 --> 00:08:30,875 Exhale, knee to nose, then step it all the way up, 208 00:08:30,875 --> 00:08:32,500 and you're going to bring both hands to 209 00:08:32,500 --> 00:08:34,375 the left side of your mat for a runners stretch, 210 00:08:34,375 --> 00:08:36,125 or Little Lizard. 211 00:08:36,125 --> 00:08:37,917 Breathe deep here. 212 00:08:37,917 --> 00:08:40,166 You can lower the back knee, if you like. 213 00:08:40,166 --> 00:08:42,166 Inhale to open the chest. 214 00:08:42,166 --> 00:08:45,291 Exhale to drop chin to chest. 215 00:08:45,291 --> 00:08:46,625 Inhale to open the chest. 216 00:08:46,625 --> 00:08:48,375 Very subtle. 217 00:08:48,375 --> 00:08:50,792 Exhale to drop chin to chest. 218 00:08:52,125 --> 00:08:55,000 Beautiful, inhale to open the chest. 219 00:08:55,000 --> 00:08:56,667 Exhale to drop chin. 220 00:08:58,333 --> 00:09:00,250 And then, this time, you might just turn 221 00:09:00,250 --> 00:09:02,375 the right toes out, just a bit, 222 00:09:02,375 --> 00:09:04,375 and you might start to reach the right fingertips 223 00:09:04,375 --> 00:09:06,917 all the way up towards the sky. 224 00:09:06,917 --> 00:09:09,000 Big stretch here, inhale, 225 00:09:09,000 --> 00:09:11,375 and then exhale, all the way back down. 226 00:09:11,375 --> 00:09:12,959 Great, frame your right foot, 227 00:09:12,959 --> 00:09:14,208 plant the palms. 228 00:09:14,208 --> 00:09:17,542 Plank Pose, here we go, step the right toes back. 229 00:09:17,542 --> 00:09:19,959 Breathe deep here. Establish your foundation. 230 00:09:19,959 --> 00:09:23,291 Again, quality, breathing deep. 231 00:09:23,291 --> 00:09:24,500 Now you're going to take the left fingertips, 232 00:09:24,500 --> 00:09:27,959 and touch the right shoulder, plant it down, 233 00:09:27,959 --> 00:09:29,750 and the right fingertips, touch the left shoulder, 234 00:09:29,750 --> 00:09:31,417 plant it down. And then back and forth, 235 00:09:31,417 --> 00:09:32,750 you can move at your own pace. 236 00:09:32,750 --> 00:09:36,375 Try not to move the hips, just try. 237 00:09:36,375 --> 00:09:37,750 Zip up through the abdominal wall, 238 00:09:37,750 --> 00:09:39,333 gaze straight down. 239 00:09:42,166 --> 00:09:45,000 Keep it going, keep it going, 240 00:09:45,000 --> 00:09:47,458 welcoming that heat. 241 00:09:47,458 --> 00:09:50,625 Awesome, keep it going, and release, 242 00:09:50,625 --> 00:09:54,166 all the way to the belly, nice and slow. 243 00:09:54,166 --> 00:09:55,834 Drag the hands, in line with the ribs, 244 00:09:55,834 --> 00:09:58,625 then continue to drag, energetically, the hands back. 245 00:09:58,625 --> 00:10:02,166 Suck the elbows in as you lift up Cobra. 246 00:10:02,166 --> 00:10:04,500 Press into the tops of the feet, big inhale, 247 00:10:04,500 --> 00:10:06,125 and then exhale to release. 248 00:10:06,125 --> 00:10:09,083 Curl the toes under, press up Plank, 249 00:10:09,083 --> 00:10:10,417 and then Downward Facing Dog. 250 00:10:10,417 --> 00:10:14,083 Awesome work. Deep breath in, empty it out. 251 00:10:15,792 --> 00:10:18,959 Inhale, lift the left leg up high. 252 00:10:18,959 --> 00:10:22,083 Exhale, knee to nose, nice and slow. 253 00:10:22,083 --> 00:10:24,375 Then step it up and draw both hands to 254 00:10:24,375 --> 00:10:25,834 the right side of your mat. 255 00:10:25,834 --> 00:10:27,667 You can lower the right knee down here, 256 00:10:27,667 --> 00:10:31,792 or keep it nice and lifted for more strengthening practice. 257 00:10:32,959 --> 00:10:36,375 So keep your core engaged here, breathe deep. 258 00:10:36,375 --> 00:10:39,041 Then here we go, inhale, open the throat. 259 00:10:39,041 --> 00:10:40,375 Exhale, chin to chest. 260 00:10:40,375 --> 00:10:42,708 Really contract through the abdominal. 261 00:10:42,708 --> 00:10:45,083 Inhale, right heel's really reaching back. 262 00:10:45,083 --> 00:10:47,417 Open, exhale, chin to chest. 263 00:10:48,792 --> 00:10:50,875 Keep the hips lifted, don't dump your weight down. 264 00:10:50,875 --> 00:10:52,792 Keep lifting, open, 265 00:10:52,792 --> 00:10:55,792 and last time exhale chin to chest. 266 00:10:55,792 --> 00:10:58,667 Then inhale, open, turn the left toes out, 267 00:10:58,667 --> 00:10:59,667 and then maybe you stay here, 268 00:10:59,667 --> 00:11:02,500 or maybe you lift left fingertips to the sky. 269 00:11:02,500 --> 00:11:04,542 Big stretch, big breath. 270 00:11:04,542 --> 00:11:07,708 Inhale, then exhale, come all the way back. 271 00:11:07,708 --> 00:11:09,834 Frame your left foot, plant the palms. 272 00:11:09,834 --> 00:11:13,291 Here we go, Plank Pose. 273 00:11:13,291 --> 00:11:14,875 This time you're going to come onto Side Plank, 274 00:11:14,875 --> 00:11:16,333 so right hand comes down, 275 00:11:16,333 --> 00:11:18,208 and left fingertips reach towards the sky. 276 00:11:18,208 --> 00:11:20,000 Now, you can lift the hips up here, 277 00:11:20,000 --> 00:11:21,875 both feet stacked, or lift the hips up 278 00:11:21,875 --> 00:11:25,000 with a little kickstand of the left leg up high. 279 00:11:25,000 --> 00:11:26,417 Inhale, reach for the sky. 280 00:11:26,417 --> 00:11:28,291 Big breath in, then exhale. 281 00:11:28,291 --> 00:11:31,041 Send the left fingertips forward. 282 00:11:31,041 --> 00:11:32,750 Inhale to reach up high. 283 00:11:32,750 --> 00:11:34,458 Exhale to send it forward. 284 00:11:34,458 --> 00:11:36,792 One more time, you got to inhale, lift up high. 285 00:11:36,792 --> 00:11:40,125 Exhale, send it forward, and all the way around and down. 286 00:11:40,125 --> 00:11:41,417 Send it back up to Down Dog. 287 00:11:41,417 --> 00:11:44,500 You can take a little Vinyasa here, if you like. 288 00:11:44,500 --> 00:11:48,708 Belly to Cobra, or Chaturanga to Up Dog. 289 00:11:48,708 --> 00:11:52,375 Breath deep, beautiful. 290 00:11:52,375 --> 00:11:55,542 The navel draws up, we'll roll it through to Plank. 291 00:11:55,542 --> 00:11:57,792 Second side, left hand comes down, 292 00:11:57,792 --> 00:12:00,125 right fingertips go up as you stack the feet, 293 00:12:00,125 --> 00:12:01,834 or again, bend that right knee, 294 00:12:01,834 --> 00:12:03,875 and use the right foot on the ground for a little kickstand. 295 00:12:03,875 --> 00:12:06,083 Either way, everyone is lifting the hips up, 296 00:12:06,083 --> 00:12:08,583 spiraling the heart open. 297 00:12:08,583 --> 00:12:10,083 Zip up through the abdominal wall, 298 00:12:10,083 --> 00:12:11,625 big inhale to lift everything. 299 00:12:11,625 --> 00:12:13,583 Everything goes light and up, 300 00:12:13,583 --> 00:12:15,583 and then exhale, right fingertips over 301 00:12:15,583 --> 00:12:17,125 towards the front of your mat. 302 00:12:17,125 --> 00:12:18,917 Inhale, to reach up. 303 00:12:18,917 --> 00:12:21,041 Exhale over. 304 00:12:21,041 --> 00:12:23,792 One more time, you got to inhale, reach up, 305 00:12:23,792 --> 00:12:25,166 clawing through the left fingertips, 306 00:12:25,166 --> 00:12:28,125 and exhale, reach over, around and down again. 307 00:12:28,125 --> 00:12:30,166 Straight to Down Dog, or maybe you take 308 00:12:30,166 --> 00:12:32,834 a little Vinyasa here, belly to Cobra, 309 00:12:32,834 --> 00:12:35,750 or Chaturanga to Up Dog. 310 00:12:35,750 --> 00:12:38,667 We'll meet in Downward Dog. 311 00:12:38,667 --> 00:12:40,667 Taking a deep breath in, 312 00:12:41,625 --> 00:12:43,041 and this time emptying everything 313 00:12:43,041 --> 00:12:46,000 out through the mouth. 314 00:12:46,000 --> 00:12:49,625 Awesome, slowly lower to the knees. 315 00:12:49,625 --> 00:12:51,917 Swing the legs to one side, 316 00:12:53,041 --> 00:12:55,959 and come into Baddha Konasana 317 00:12:55,959 --> 00:12:58,959 So the soles of the feet are going to come together, 318 00:12:58,959 --> 00:13:00,083 and you're going to keep lifting, lifting 319 00:13:00,083 --> 00:13:02,041 up from the pelvic floor. 320 00:13:02,041 --> 00:13:03,625 A little release on the wrists here. 321 00:13:03,625 --> 00:13:04,834 If you interlace the fingertips, 322 00:13:04,834 --> 00:13:08,250 and then draw down through the outer edges of the feet. 323 00:13:08,250 --> 00:13:12,792 Just catch your breath, stay calm and focused. 324 00:13:23,250 --> 00:13:24,333 Awesome work. 325 00:13:24,333 --> 00:13:26,208 Slowly release the legs. 326 00:13:26,208 --> 00:13:27,792 Send them out, one at a time, 327 00:13:27,792 --> 00:13:30,583 and you're going to come all the way to your back. 328 00:13:30,583 --> 00:13:33,417 Take your time getting there. 329 00:13:33,417 --> 00:13:34,834 Move in a way that feels good, 330 00:13:34,834 --> 00:13:37,375 so no jerking yourself around. 331 00:13:38,750 --> 00:13:39,959 That's right buddy. 332 00:13:39,959 --> 00:13:43,208 Interlace the fingertips, bring them behind the head. 333 00:13:43,208 --> 00:13:45,542 Yogi Bicycles. 334 00:13:45,542 --> 00:13:47,375 So you're going to focus on the quality of movement. 335 00:13:47,375 --> 00:13:48,458 This is our last bit today, 336 00:13:48,458 --> 00:13:51,708 and then we'll relax, so take it nice and slow. 337 00:13:51,708 --> 00:13:53,291 Focus on the quality of movement, 338 00:13:53,291 --> 00:13:55,166 over the quantity of bicycles. 339 00:13:55,166 --> 00:13:56,750 So you're going to lift the knees up, 340 00:13:56,750 --> 00:13:57,708 scoot the tailbone, 341 00:13:57,708 --> 00:13:59,959 so the lower back is nice and flush with the mat. 342 00:13:59,959 --> 00:14:01,834 Inhale to look up, chin up. 343 00:14:01,834 --> 00:14:05,125 Exhale, twist right elbow over towards the left knee, 344 00:14:05,125 --> 00:14:06,625 extend through the right leg. 345 00:14:06,625 --> 00:14:08,125 Inhale the center. 346 00:14:08,125 --> 00:14:09,792 Exhale to twist. 347 00:14:09,792 --> 00:14:11,417 Inhale the center. 348 00:14:11,417 --> 00:14:13,583 Exhale to twist, and then keep it going. 349 00:14:13,583 --> 00:14:15,166 You can take out the center, 350 00:14:15,166 --> 00:14:18,583 and just go back and forth, if you like. 351 00:14:18,583 --> 00:14:21,083 Breathing deep. 352 00:14:22,583 --> 00:14:25,291 Keep the chin lifted, heart open. 353 00:14:27,708 --> 00:14:29,834 You got it. Keep it going. 354 00:14:35,291 --> 00:14:39,500 Mindful movement builds strength and stability. 355 00:14:41,917 --> 00:14:43,083 Keep it going. 356 00:14:48,125 --> 00:14:49,959 Scoop the tailbone up. 357 00:14:58,667 --> 00:15:00,000 30 more seconds. 358 00:15:17,750 --> 00:15:20,083 10 more seconds, you got it. 359 00:15:25,708 --> 00:15:29,750 Three, two, and one, release. 360 00:15:29,750 --> 00:15:31,792 Bring the feet to the wide edge of your mat, 361 00:15:31,792 --> 00:15:34,792 the outer edge, and allow the knees to fall in. 362 00:15:34,792 --> 00:15:36,792 Take your hand to the belly, 363 00:15:36,792 --> 00:15:39,333 inhale deeply, smile, 364 00:15:39,333 --> 00:15:42,208 laugh, sigh, curse me. 365 00:15:42,208 --> 00:15:44,834 Me, as in Adriene, not you. 366 00:15:44,834 --> 00:15:47,417 And release everything. 367 00:15:49,583 --> 00:15:51,041 Great work. 368 00:15:51,041 --> 00:15:52,792 You're going to windshield the wiper. 369 00:15:52,792 --> 00:15:54,291 (laughs) 370 00:15:54,291 --> 00:15:55,250 Got relaxed. 371 00:15:55,250 --> 00:15:56,125 You're going to windshield wiper the legs 372 00:15:56,125 --> 00:15:58,000 to one side and then the other, 373 00:15:58,000 --> 00:15:59,708 until your legs are all the way 374 00:15:59,708 --> 00:16:02,333 extended down, down, down. 375 00:16:03,959 --> 00:16:05,750 And then don't skip out on this moment, 376 00:16:05,750 --> 00:16:07,834 Shavasana, even if it's just for a moment, 377 00:16:07,834 --> 00:16:09,792 in your Corpse Pose. 378 00:16:09,792 --> 00:16:11,458 If you're a guy or gal on the go, 379 00:16:11,458 --> 00:16:15,792 or a family on the go, a little goes a long way. 380 00:16:15,792 --> 00:16:19,125 Let's take a second to say a prayer, 381 00:16:19,125 --> 00:16:21,792 or put the proper cherry on top. 382 00:16:22,917 --> 00:16:24,959 Honor balance 383 00:16:27,417 --> 00:16:28,792 and stillness. 384 00:16:31,583 --> 00:16:32,834 It's beginning to rain outside. 385 00:16:32,834 --> 00:16:33,917 It sounds beautiful. 386 00:16:33,917 --> 00:16:34,875 Maybe you take in the noises, 387 00:16:34,875 --> 00:16:38,792 even if they are not beautiful or peaceful. 388 00:16:38,792 --> 00:16:40,583 Notice the peace you created within, 389 00:16:40,583 --> 00:16:42,208 and how you can just mirror that with 390 00:16:42,208 --> 00:16:44,875 whatever is going on around you. 391 00:16:50,375 --> 00:16:52,291 And then when you're ready, bring the hands together. 392 00:16:52,291 --> 00:16:53,625 We'll bring them up to the third eye. 393 00:16:53,625 --> 00:16:55,792 Thumbs right to that third eye center, 394 00:16:55,792 --> 00:16:56,792 to the brow. 395 00:16:58,458 --> 00:16:59,959 The light in me, the awesome in me, 396 00:16:59,959 --> 00:17:03,083 honors the light and awesome, in you. 397 00:17:03,083 --> 00:17:04,416 Thanks for being here. 398 00:17:04,416 --> 00:17:05,750 Share this video with a friend who you 399 00:17:05,750 --> 00:17:08,791 think might like it, and I'll see you next week. 400 00:17:08,791 --> 00:17:09,625 Namaste. 401 00:17:11,625 --> 00:17:14,708 (upbeat music)