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- What's up everyone?

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Welcome to Yoga With Adriene,
I'm Adriene.

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And today on the Foundations
of Yoga Series we have

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pyramid pose, or
parsvottanasana,

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amazing posture,

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really great to explore
in the foundations of yoga

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because it can 
seem quite simple,

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but for me this asana is very
much one of these like poses.

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There's so much going on,
there's a lot to pay attention

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to, so hop into something comfy,

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and let's play in pyramid pose.

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(upbeat music)

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All righty, let's begin
with the feet a little bit

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wider than hip width apart here.

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Toes pointing forward.

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Just kind of mark your stance.

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Allow your energy and
your tension to settle

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in to this moment, 
this exchange.

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Your yoga practice.

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And right away, especially
because we're focusing on

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the foundations of 
our posture today,

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pay attention to the feet
and maybe lift your toes,

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spread your toes, find that
foot to earth connection

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as you draw energy 
up from the arches.

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And then I always say a
little goes a long way.

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And so especially today 
as we work towards

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pyramid posture, finding this
awareness of the energetic

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body as well as kind of our
foundations and our alignment.

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Right, the action.

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So, all that to say, 
see if you can lift up through

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the center channel, 
maybe find a big lift through

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the front body, whatever
that means to you.

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Just explore, 
this is a practice,

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and then grounding 
through the back body.

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Again, a lift through 
the front body,

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whatever that means to you,

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and grounding 
through the back body.

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And as you play with this,
just noticing of energy

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and this awareness of energy.

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Notice if that shifts 
your breath at all.

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Maybe take a deep breath in.

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And a long breath out.

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Maybe take one 
hand to the front,

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and one hand to the back
and just guide this lift

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up through the heart, the chest.

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And this grounding through
the shoulder blades

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and the tail.

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Cool, then draw the hands
to the waistline here.

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Deep breath in.

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Long breath out, 
relax your shoulders.

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And warming up the side
body here for intense side

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body stretch, that's the
translation of parsvottanasana.

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We're gonna lift the left
fingertips up and over,

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stay connected in 
your feet here.

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Shoulders relaxing down
as you start to stretch

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out through the side.

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So Yogis choice here,

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you can find gentle 
movement here, gentle pulses.

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You can find stillness and
use the power of the breath

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to support you.

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See if you can find a little
containment in the front

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body here, so we're 
not just spilling out.

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But finding that, almost
zippering up of the front.

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I like that image, this
drawing in of the lower ribs.

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Engaging the upper abdominals.

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Remember, the neck is an
extension of the spine here.

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Also really important
in our posture today,

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so just notice what's going
on in the head, the neck.

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And take one more 
deep breath in,

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big side body stretch.

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Exhale, come back to center.

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And we'll take
it to the other side.

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Standing up nice and tall.

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Feeling your feet, creating
a full body experience here

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as we explore 
our practice today.

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Right fingertips are gonna
reach all the way up and over.

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So we warm up the body here.

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Reminding the mind, 
the thinking mind

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to just focus on the sensations
rather than on kind of

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hitting your mark, it's the
beauty of the Foundations

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of Yoga series, too, as we

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just kinda take 
some time to explore.

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(breathing heavily)

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Again, paying attention
to the sensation in the

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lower ribs, the upper abs,
just noticing if you're

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kinda splaying out here,
can you draw that energy in?

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Just support the back, 
the spine.

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And remember, your neck
is a nice long extension

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of the spine, 
take one more inhale here.

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And exhale all the 
way down, awesome.

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We're gonna bring 
the feet together.

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And bend the knees.

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Inhale, reach for the sky.

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And exhale forward fold
with the knees bent

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so just warming up the
hamstrings so we can work in

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our posture today, stretching
through the back body.

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Again, no need to
straighten the knees here.

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Keep them bent.

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And then allow the 
head to hang over.

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Awareness in the shoulders here,

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as we start to 
breathe a little deeper.

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(breathing heavily)

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And again, notice I'm not
trying to hit any certain mark

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I'm just kind of allowing a
little bit of time and space

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for the backs of 
the legs to open up.

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(breathing heavily)

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And I'm gonna roll up
through the spine again

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feeling strong, strong,
super strong connection

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through my feet, so bending
the knees, tucking the chin.

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And slowly stacking up 
through the spine.

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Pressing into all four
corners of the feet.

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And finding that awesome 
lift in the chest,

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in the heart.

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Just that simple little
diddy will change your day,

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I tell ya, all right, so
now we're gonna head into

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pyramid posture, so go ahead,
and take the right foot

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forward, the left foot
back, and we're gonna start

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nice and slow here, it may
even seem like too slow

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but I want you to go on
this journey with me.

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Front toes are 
gonna point forward.

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Back toes are gonna point
towards the front left

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corner of your mat, 
or a little bit wider.

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Now traditionally we come
heel to heel alignment,

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but actually today, take your
right foot out an inch more

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so that you're on 
two skiis, right?

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These two parallel lines
rather than this tight rope.

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In time you can work to
narrow that a little bit

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heel to heel alignment,

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but for now give 
yourself some space.

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This is for the hips, this
is for all those connective

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muscles and tissues 
so that in time

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we can square the hips without
pinching the lower back.

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So, maybe take the 
hands to the waistline,

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or one hand to the front,
one hand to the back.

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Find, reconnect to that lift
up through the front body,

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and that grounding 
through the back body.

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So this is anatomical 
and energetic here.

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We lengthen the tailbone down.

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We draw the naval 
inward and upward.

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We connect the upper abdominals,
hug those lower ribs in,

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but also you can just
think, I think a really nice

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way of treating it is
just finding this lift up

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through the front, and there's
a grounding in the back.

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And that balance, the body
starts to kind of explore

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that naturally rather
than having to go at it

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in a very rigid way, 
or how to way.

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So find that connect, 
play there.

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Again, we are on 
two parallel lines here.

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And then back to the feet,
connecting through the feet,

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drawing energy up 
through the legs.

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Really pressing into 
the back foot here.

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This for me, 
this is really important.

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This is kind of the 
root of this posture,

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believe it or not.

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As we draw the energy
up, we wanna be careful

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especially in the front
knee, to not lock out.

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But find a soft, microbend.

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Alright, and now for
this one we're gonna reach

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behind, interlace the
fingertips and open the chest.

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Just take a second to find
that length in the side

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body that you had before,
stretching it out.

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And then it's so simple right?

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But there's a lot going on
here, so let's reconnect

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the breath, to focus.

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Concentrate.

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If the shoulders are tight, 
you can square

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the wrists off here,

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instead of bringing 
the palms together.

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All right, big inhale as
you press into the feet

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and lift your heart.

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Exhale from the 
hip creases, my friends,

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we'll begin to 
send the hips back.

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Tailbone goes straight
towards the back edge of

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your mat, we hug the lower
ribs in, and crown of the head

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reaches forward, 
so nice flat back here.

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Again, if this is too
much for these shoulders,

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you can square the wrists here.

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Or even bring the hands
back to the waistline.

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Shoulder blades draw together,
we hug those lower ribs

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in here, we're gonna be
here for a couple breaths.

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Breathing, drawing energy
up from the arches.

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There's a lot going on
here in the pyramid posture

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so breathe deep.

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Try to stay focused.

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Once you feel like you know
what you're working on,

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take your gaze straight down,
and imagine your tailbone

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reaching towards the back
edge, crown of the head

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reaching towards the front.

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Take one more breath here
and nice flat back position.

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And then soft bend in that
front leg as you power

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through the feet 
and rise up strong.

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Fabulous, release the arms.

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And take a rest.

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Awesome work, 'kay we're
gonna do the same thing

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on the other side, 
just flat back position.

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So step the left leg
forward, right toes back.

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Find the placement of little
bit wider than heel to heel,

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so again, traditionally it's
heel in line with the heel

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for pyramid, and the
stance is much smaller than

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your triangle or 
your warriors, right?

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So really starting at the feet,

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and drawing awareness 
all the way up.

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Lifting up through the chest.

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Grounding through the back.

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This side is gonna be different,

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so explore the sensations here.

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Stay present.

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And power through 
that back heel,

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soft bend in the knees here
as you swim the fingertips

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around, opposite thumb 
on top this time.

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Draw the knuckles down and away

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and we go through our checklist.

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(breathing heavily)

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And connect to your breath.

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(breathing heavily)

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Inhale in, find that lift
up through the front body.

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Exhale, slowly from the
hips, from the hip creases

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we begin to send the hips back.

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Tailbone reaches 
towards the back edge.

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Hug the lower ribs in.

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And we come to a nice
flat back position here.

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Again, if this is too
much in the shoulders,

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you can bring the 
hands to the waistline.

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Working to create a nice
long line from the crown

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to the tail, 
couple breaths here.

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Breathing deep, 
finding that opposition.

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The crown of the 
head reaching one way.

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Tail reaching the other.

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Grounding through the
feet as you draw energy up

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through the inner thighs.

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Take one more 
deep breath in here.

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You got this.

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And then exhale, 
soft bend in the knees

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as you power
through that back foot.

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Power through the front
foot, and lift your heart

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all the way back up.

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Great, release the arms.

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Ooh, amazing, 
this is gonna be great.

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This is gonna feel great
for the wrists too.

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And we'll switch.

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Okay, second round, front
toes facing forward.

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Back toes facing 
the top left corner.

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Find that lift up 
through the front.

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That grounding through the back,

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so go through your checklist.

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Now traditionally we come
reverse namaste here.

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Palms together behind the back,

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Anjali Mudra,

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or you can grab the elbows.

250
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So that's an option.

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00:11:13,191 --> 00:11:14,943
Again, you can also interlace

252
00:11:14,943 --> 00:11:18,154
or keep the 
hands on the waistline.

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00:11:18,154 --> 00:11:21,199
So here we go, 
inhale lifting up.

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00:11:21,199 --> 00:11:22,826
Moving through that 
flat back position.

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00:11:22,826 --> 00:11:25,078
Let's explore, 
from the hip creases,

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00:11:25,078 --> 00:11:28,957
sending the tailbone back, 
heart forward.

257
00:11:28,957 --> 00:11:30,125
Take it nice and slow.

258
00:11:30,125 --> 00:11:32,877
See if you can stay
connected to your feet here.

259
00:11:32,877 --> 00:11:34,921
When you come to 
the flat back position,

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00:11:34,921 --> 00:11:38,675
pause for one breath
cycle, inhale in deeply.

261
00:11:40,735 --> 00:11:43,488
And exhale completely, 
this time.

262
00:11:44,744 --> 00:11:47,455
Continuing the around
through, fingertips can come

263
00:11:47,455 --> 00:11:50,583
to the earth, or to a block.

264
00:11:50,583 --> 00:11:53,545
And we pull up through
the right hip crease.

265
00:11:53,545 --> 00:11:56,032
And we ground down 
through that back heel.

266
00:11:56,032 --> 00:11:58,433
Now if you wanna experiment
here walking your toes

267
00:11:58,433 --> 00:12:01,770
in to feel that heel to,
heel alignment you can.

268
00:12:01,770 --> 00:12:03,229
Otherwise, just keep 
it nice and wide.

269
00:12:03,229 --> 00:12:04,689
Your body will tell you.

270
00:12:04,689 --> 00:12:06,775
Working to square 
the hips forward

271
00:12:06,775 --> 00:12:09,277
or allowing for the hips
to be where they are.

272
00:12:09,277 --> 00:12:11,029
Just nice and slow.

273
00:12:11,029 --> 00:12:14,032
(breathing heavily)

274
00:12:16,057 --> 00:12:18,810
So really waking up 
the backs of the legs.

275
00:12:18,810 --> 00:12:21,396
Stretching through the hips,
the hammies, of course.

276
00:12:21,396 --> 00:12:22,981
There's a variation 
here to hold your

277
00:12:22,981 --> 00:12:24,399
Anjali Mudra behind the back

278
00:12:24,399 --> 00:12:27,819
or you can take the hands
gently to the backs of the

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00:12:27,819 --> 00:12:29,821
Achilles here, the calf.

280
00:12:31,803 --> 00:12:33,763
And take one more breath
wherever you are.

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00:12:33,763 --> 00:12:35,473
Make sure you're 
not holding the neck,

282
00:12:35,473 --> 00:12:37,434
any tension in the shoulders.

283
00:12:37,434 --> 00:12:40,562
(breathing heavily)

284
00:12:40,562 --> 00:12:42,522
And then slowly we'll bring
the hands to the waistline,

285
00:12:42,522 --> 00:12:44,649
or interlace behind.

286
00:12:44,649 --> 00:12:47,110
And rooting to rise here, 
nice and strong.

287
00:12:47,110 --> 00:12:49,612
Coming through your flat back.

288
00:12:49,612 --> 00:12:51,364
And then all the way up.

289
00:12:51,364 --> 00:12:52,449
Super strong.

290
00:12:53,918 --> 00:12:54,753
Inhale in.

291
00:12:55,877 --> 00:12:57,629
And exhale release.

292
00:12:57,629 --> 00:12:59,380
And let's do the other side.

293
00:12:59,380 --> 00:13:02,258
Left foot forward, 
right foot back.

294
00:13:06,314 --> 00:13:08,691
So when we get the
opportunity to kind of break

295
00:13:08,691 --> 00:13:10,235
things down like this, 
you really go,

296
00:13:10,235 --> 00:13:12,987
holy moly, yes there's so
much there for me to explore.

297
00:13:12,987 --> 00:13:15,907
And that's what makes yoga
asana so exciting for me.

298
00:13:15,907 --> 00:13:17,742
Not in like mastering 
all these poses,

299
00:13:17,742 --> 00:13:20,745
but getting to find more 
and more and more

300
00:13:20,745 --> 00:13:22,872
in each posture.

301
00:13:22,872 --> 00:13:26,626
Creating that full 
body experience.

302
00:13:26,626 --> 00:13:29,546
All right, hopefully you're
activating down through

303
00:13:29,546 --> 00:13:32,674
the feet, lifting up 
through the front.

304
00:13:32,674 --> 00:13:36,260
Hopefully you're creating
an experience and staying

305
00:13:36,260 --> 00:13:38,910
present in that experience here.

306
00:13:38,910 --> 00:13:41,189
When you're ready, 
we'll take it forward.

307
00:13:41,189 --> 00:13:42,023
Inhale.

308
00:13:43,281 --> 00:13:47,952
And exhale, peeling back
with that left hip crease.

309
00:13:47,952 --> 00:13:49,787
Hug the lower ribs in.

310
00:13:51,714 --> 00:13:53,216
Take your time.

311
00:13:53,216 --> 00:13:55,927
Be patient, stay focused.

312
00:13:55,927 --> 00:13:58,763
This is a pose, and reverse
triangle that really knock

313
00:13:58,763 --> 00:14:00,723
me out off my game fast.

314
00:14:00,723 --> 00:14:01,808
Stay present.

315
00:14:02,986 --> 00:14:05,905
One big breath in and out
here at flat back position,

316
00:14:05,905 --> 00:14:09,492
and then when 
you're ready, we release.

317
00:14:09,492 --> 00:14:12,829
Hands can come to 
the earth, or a block.

318
00:14:15,864 --> 00:14:18,324
This posture, like all
hamstrings stretches,

319
00:14:18,324 --> 00:14:21,160
really takes time and lots
of conscious, conscious

320
00:14:21,160 --> 00:14:25,248
full breath (breathing heavily).

321
00:14:26,331 --> 00:14:28,541
So great for the feet
if you have flat feet,

322
00:14:28,541 --> 00:14:29,626
or if you have tight feet.

323
00:14:29,626 --> 00:14:32,670
These are wonderful 
postures for you.

324
00:14:33,478 --> 00:14:36,189
All these pyramid like postures.

325
00:14:36,189 --> 00:14:37,899
Drawing energy up 
from the arches.

326
00:14:37,899 --> 00:14:41,069
Rooting down through 
all four corners.

327
00:14:42,370 --> 00:14:45,498
Take one more deep breath in.

328
00:14:45,498 --> 00:14:46,708
And we'll root to rise here.

329
00:14:46,708 --> 00:14:48,877
Maybe taking the hands
behind, finding that length

330
00:14:48,877 --> 00:14:52,881
in the spine, coming through
your flat back position.

331
00:14:52,881 --> 00:14:55,383
Stay present, stay focused.

332
00:14:55,383 --> 00:14:57,635
As you rise all the way up.

333
00:14:59,273 --> 00:15:02,075
Take a deep breath in, 
exhale to release.

334
00:15:02,075 --> 00:15:04,243
Bring both feet together.

335
00:15:04,243 --> 00:15:06,120
Come to mountain pose.

336
00:15:06,120 --> 00:15:08,915
Just take a second to 
notice how you feel

337
00:15:08,915 --> 00:15:10,333
from head to toe.

338
00:15:18,012 --> 00:15:21,683
And slowly draw the hands
together at the heart.

339
00:15:21,683 --> 00:15:23,351
Awesome work.

340
00:15:23,351 --> 00:15:25,687
So if you wanna keep playing,
check out the other videos

341
00:15:25,687 --> 00:15:27,230
in the Foundations 
of Yoga series.

342
00:15:27,230 --> 00:15:28,773
This is a great way to
deepen your practice

343
00:15:28,773 --> 00:15:31,860
and to continue to 
find what feels good.

344
00:15:31,860 --> 00:15:33,862
Take good care, namaste.

345
00:15:35,351 --> 00:15:37,937
(upbeat music)