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- What's up party people?

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Welcome to Yoga with Adriene,

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it is day four of 
your Yoga Revolution,

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and I'm super excited 
because today's practice

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is low to the ground and 
all about Prana or energy.

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So cultivating 
healthy Prana is a process

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that extends way 
beyond the yoga mat,

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so I love that we 
have the tools of yoga

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to play with that and to explore

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and to find what feels good.

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Let's get started.

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(light music)

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Alright my friends, let's begin

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in a nice, comfortable seat.

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You can lift the 
hips up on a blanket

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or a block today, we're 
gonna use a little padding

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for the knees later.

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It's not mandatory 
but just optional

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if you want to pause 
the video and grab something

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to sit on, 
a little blanky or a towel.

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We'll take a 
second to get settled in,

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to tune into how 
we're feeling today.

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By simply closing the eyes,

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and starting to 
notice the breath.

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So today's 
practice focuses on

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Prana, or the energetic body.

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So I guarantee you if 
you stick with this 31 day

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yoga journey, you're 
going to see definition

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in your muscles,

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you're gonna feel trim,

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you might notice 
your internal organs

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working a little bit better,

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but if you really want to 
make the most of this journey,

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as a transformational practice,

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you have to drop in to, 
not just the physical body,

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but the energetic body.

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That's why we talk about 
moving from a place of connect.

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So whether you're 
familiar or interested

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or care about 
the chakras at all,

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just see if you can 
imagine this beautiful

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line of energy from 
the base of the spine

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all the way up 
through the midline

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and all the way up to 
the crown of the head.

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Then when you're ready, 
take a deep breath in,

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and then a long breath out.

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And slow in control, 
deep breath in,

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and a long breath out.

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And then just notice 
how slow and in control

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breathing can 
change the way you feel.

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It's possible.

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Then begin to let 
go of the day thus far,

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put aside your to do list,

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and continue to 
breathe slow and even breaths,

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listening to the sound of 
your breath as you breathe in,

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and then a nice audible 
breath as you breathe out.

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So maybe it's 
Ujjayi breath here,

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that soft restriction 
in the back of the throat

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but really to each his own,

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just listen to your 
breath here, really drop in.

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Beautiful.

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And then when you're 
ready, open your eyes

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if they're closed 
and bring your hands

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right to the belly, right on 
top of your belly button here.

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Right hand first, left 
hand's gonna come on top

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and then loop the shoulders,

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find that lift 
through the heart.

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So we're gonna begin 
today with an extra little

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Pranayama practice.

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So we just kind of dropped 
in with slow, even breath,

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now we're switching to 
a little energizing breath

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called Kabalabati.

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So the inhale is passive, 
the exhale is sharp

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and the naval draws in.

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We take a deep breath in, 
sit up nice and tall.

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Then on the exhale, 
naval draws in.

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Give it a try, big breath in,

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fine expansion, 
exhale, naval draws in.

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So you can feel 
your hands coming in.

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Now the trick is to 
keep the upper body soft

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and still, lower 
body grounded and stable,

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and to just let the movement 
really be this pumping action

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in the belly.

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Alright, so here we go, inhale,

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sit up nice and tall.

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Exhale, empty it all out.

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And inhale to begin.

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(exhaling sharply)

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Take a deep breath in, 
and then release.

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Open palms, release them 
to the tops of the thighs

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or the knees, close your 
eyes and notice how you feel.

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Fabulous.

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This time, left hand in, 
right hand on top,

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loop the 
shoulders one more time.

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So if you're really 
new to this practice,

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just do your breast,

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(laughs) do your breast (snaps)

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do your best, take 
breaks when you need to

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and again, work on 
keeping the upper body soft

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and still and really 
initiating that movement

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from the naval.

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Okay, here we go, 
inhale, sit up nice and tall.

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Exhale to empty it all out.

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And inhale to begin.

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(exhaling sharply)

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10 more seconds.

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And release.
Deep breath in.

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Exhale to empty it out.

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Palms face up, close 
your eyes and observe.

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Awesome. Then see if you 
can remain in this role

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of the observer, soft and easy

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as we transition to all fours.

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If you have towel or blanky, 
go ahead and roll it out,

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set yourself up for greatness

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by creating a little 
padding for the knees.

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So one of the 
reasons I love this 31 day

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Yoga Revolution 
together is that it really is,

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it kind of resembles 
like when we were kids

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and we would 
have spring break or,

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that's why I love the 
idea of yoga camp so much too,

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is we create this little 
space of goodness and love

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to play in and explore.

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So as we pad the knees, 
we're not padding the knees

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because oh, I have bad knees.

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We're padding the knees 
because it's an act of love

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and playfulness.

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So something to consider 
each time you transition.

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Okay, here we go.

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So we're gonna come 
to tabletop position.

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Knees are padded, 
spread the palms super wide,

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really spread the 
fingertips today my friends,

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like starfish.

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We're gonna start really feeling
that hand to earth connect,

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and same with the toes, 
see if you can press

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the tops of the feet and 
the toes into the ground,

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tug the shoulders 
away from the ears,

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and find length.

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Now notice just how it feels.

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So the energy might be 
low today, that's okay,

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we'll honor exactly 
where you're at today.

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Or you might have 
lots of good juju,

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there's a little bug 
over there, a little friend.

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(clicks) No kill policy here,

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just gonna do some yoga with me.

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Notice how you feel,

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and then see if you 
can just support that,

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support that with breath, 
support that by allowing

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the breath to take over 
and maybe the thinking mind

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can take a little break.

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Maybe you find 
support from within,

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but lifting up, 
imagine your back body

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lifting up to the ceiling,

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and here we go, 
Cat-Cow, moving nice and slow,

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inhale, drop the belly.

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Tail bone reaches up, 
crown of the head reaches up,

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heart opens 
forward and then exhale,

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rounding through, chin to chest.

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Inhale, drop the belly,

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feel the skin of 
the front body stretch,

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press into your fingers,

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and exhale, rounding through,

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just feel the skin of 
the back body stretch.

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One more time, inhale,

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long belly here,

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and exhale, naval 
draws all the way up.

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Beautiful, inhale, 
come back to center,

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bump the hips to the 
left and carve a line

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with your nose 
to look all the way

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towards the back 
right corner of your mat.

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Find an extension 
through the crown,

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then everyone bend 
your elbows and press away

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from your yoga mat, 
find more length

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in the upper back body, 
in the neck,

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then slowly come back to center,

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bump the hips to the 
right and carve a line

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with your nose 
all the way round,

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look past your left shoulder,
breathing deep here,

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feel that 
stretch in the side body,

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and then press 
away from your yoga mat.

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So we're working and 
building the arm muscles,

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finding lift in the heart, 
one more big breath in here.

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And then exhale, release.

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Curl the toes under, slowly
walk the hands all the way back,

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we'll come off the 
wrists for just a moment here,

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walk the knees in 
line with the hip points

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just for stability.

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We're breathing into 
the soles of the feet here.

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And then we'll 
take Thriller arms,

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fingertips down, really reaching
through the forearms here,

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plug the shoulders in,

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find that lift up 
from the pelvic floor.

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So we're not just hanging here,

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but we're connecting 
to the energetic body.

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Then flip the script, 
press the palms forwards,

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spread the fingertips, 
kind of claw through your nails

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here and then take that forward 
and all the way back down.

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Keep clawing into the ground,

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tabletop position, we come 
onto the tops of the feet again.

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And this time, on an inhale,

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curl the right toes under and

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send the right heel out long.

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Find a stretch here, maybe 
creating a little sawing motion

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front to back.

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And then draw a line 
with your right toes,

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all the way out past the 
left edge of your mat here,

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kind of bumping 
the hips to the right

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as you send your 
right toes to the left.

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Turn your gaze to 
look at your right toes

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and then again, don't collapse

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but press away 
from your yoga mat.

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So, we're finding 
a little contraction

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in the left 
obliques and a big stretch

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on the right side body.

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One more breath here,

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and then exhale, knee to nose,

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bring it all the way in,

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round up through the spine,

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move from a place of connect,

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squeeze and lift,

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and then release, tabletop.

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Awesome. Curl the 
left toes under,

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find a little 
motion front to back.

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And then when you're ready,

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when you feel like 
you have lots of awareness

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throughout the whole body,

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send the left 
toes over to the right.

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We can track through 
the right obliques here,

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feel that big stretch 
through the left side body,

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press away from your 
yoga mat, don't collapse,

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lift the back of the neck,

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maybe tuck the chin slightly.

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Inhale, and then 
exhale all the way back in,

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knee to nose, move 
with control, with ease,

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squeeze and lift,

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and then release, tabletop.

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Awesome. This time,

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keep the tops of the feet down,

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so don't curl the toes 
and send the hips back.

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Hands come to the 
tops of the thighs,

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so the toes should 
spill off your towel here

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and then we sit up 
nice and tall, Hero Pose.

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Close your eyes, 
just notice how you feel,

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feel the rushing of blood,

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fresh blood into the body.

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Wonderful and then 
we'll send the fingertips

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all the way out, claw the nails

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and take it forward.

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And then take that same image 
of clawing into the ground,

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into tabletop.

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Alright, here we go.

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Inhale, send the right toes out,

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this time lift from 
the right inner thigh.

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Turn the right pinky toe down

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00:12:52,032 --> 00:12:53,933
and press away 
from your yoga mat.

254
00:12:53,933 --> 00:12:56,536
Long through all 
four sides of the torso.

255
00:12:56,536 --> 00:12:58,905
On your next big breath in, 
send the left fingertips

256
00:12:58,905 --> 00:13:00,640
forward for spinal balance,

257
00:13:00,640 --> 00:13:01,941
pull the left shoulder in,

258
00:13:01,941 --> 00:13:03,643
it's as if you're 
shaking someone's hand

259
00:13:03,643 --> 00:13:05,912
with this left palm,

260
00:13:05,912 --> 00:13:08,381
and then tuck 
the chin, lengthen.

261
00:13:08,381 --> 00:13:10,717
Alright, inhale in, 
exhale, knee to nose,

262
00:13:10,717 --> 00:13:12,619
moving with the breath, 
building strength,

263
00:13:12,619 --> 00:13:14,804
clawing into your fingerprints.

264
00:13:14,804 --> 00:13:16,356
Inhale to expand.

265
00:13:17,213 --> 00:13:20,216
One more time, 
exhale, knee to nose.

266
00:13:21,014 --> 00:13:22,148
Then inhale to expand.

267
00:13:22,148 --> 00:13:23,149
Now this time, listen carefully,

268
00:13:23,149 --> 00:13:24,851
press on your foundation,

269
00:13:24,851 --> 00:13:27,623
then exhale, 
turn, left fingertips

270
00:13:27,623 --> 00:13:29,522
reach all the way to the left,

271
00:13:29,522 --> 00:13:31,411
turn to look past 
your left shoulder,

272
00:13:31,411 --> 00:13:34,347
then bend your right 
knee and touch your left toes.

273
00:13:34,347 --> 00:13:36,716
Press away from your 
yoga mat, don't collapse.

274
00:13:36,716 --> 00:13:38,518
Then inhale to expand,

275
00:13:39,272 --> 00:13:40,673
spread the fingers, 
spread the toes,

276
00:13:40,673 --> 00:13:42,775
and exhale, knee to nose.

277
00:13:44,077 --> 00:13:45,608
Inhale to expand.

278
00:13:46,950 --> 00:13:49,152
Exhale, bend the 
right knee, reach behind,

279
00:13:49,152 --> 00:13:50,720
open up through 
the left shoulder,

280
00:13:50,720 --> 00:13:52,355
touch your toes.

281
00:13:52,355 --> 00:13:54,190
Then inhale to expand.

282
00:13:55,452 --> 00:13:57,020
And exhale, knee to nose.

283
00:13:57,020 --> 00:13:58,288
One more time, we got this.

284
00:13:58,288 --> 00:13:59,689
Inhale to expand.

285
00:14:01,234 --> 00:14:03,803
Exhale, reaching 
to touch your toes.

286
00:14:03,803 --> 00:14:05,805
Press away from your yoga mat,

287
00:14:05,805 --> 00:14:08,124
open, inhale to expand.

288
00:14:08,721 --> 00:14:11,417
And exhale, all fours.

289
00:14:12,789 --> 00:14:15,625
Curl the toes under, 
send it back.

290
00:14:18,808 --> 00:14:20,610
Loop the shoulders, inhale in,

291
00:14:20,610 --> 00:14:24,014
take a moment to 
check in here each time.

292
00:14:27,250 --> 00:14:28,785
Awesome, then 
send the hands forward,

293
00:14:28,785 --> 00:14:32,422
claw your nails, take 
that energy all the way down.

294
00:14:32,422 --> 00:14:33,723
So we don't want to 
collapse into the wrists

295
00:14:33,723 --> 00:14:36,192
or the shoulders here, 
really pressing away.

296
00:14:36,192 --> 00:14:37,594
Alright, here 
we go, second side.

297
00:14:37,594 --> 00:14:39,863
Curl the left toes under, 
send that left heel back.

298
00:14:39,863 --> 00:14:42,399
When you're ready, 
inhale, lift it up.

299
00:14:42,399 --> 00:14:44,667
So find that containment 
up through the front body,

300
00:14:44,667 --> 00:14:47,137
hug the lower ribs in, 
engage the upper abdominals,

301
00:14:47,137 --> 00:14:48,138
and then when you're ready,

302
00:14:48,138 --> 00:14:49,973
inhale, reach the 
right fingertips forward,

303
00:14:49,973 --> 00:14:51,574
plug that right 
shoulder in again,

304
00:14:51,574 --> 00:14:52,609
you're shaking 
someone's hand here,

305
00:14:52,609 --> 00:14:54,477
right thumb is up.

306
00:14:54,477 --> 00:14:57,536
And then here we go, 
inhale to find expansion.

307
00:14:57,536 --> 00:15:01,106
Exhale, knee to nose, 
with control.

308
00:15:01,106 --> 00:15:02,874
Contract, naval draws in,

309
00:15:02,874 --> 00:15:04,710
then inhale to expand.

310
00:15:05,822 --> 00:15:08,057
And exhale, knee to nose.

311
00:15:08,057 --> 00:15:10,894
Hug the lower ribs in and up.

312
00:15:10,894 --> 00:15:13,029
Inhale to expand, 
now listen carefully,

313
00:15:13,029 --> 00:15:15,798
here we go, this time 
turning past the right shoulder,

314
00:15:15,798 --> 00:15:17,066
reaching the 
right fingertips back

315
00:15:17,066 --> 00:15:18,368
and then bending the left knee.

316
00:15:18,368 --> 00:15:20,069
Try to touch your toes.

317
00:15:20,069 --> 00:15:21,504
Inhale to expand.

318
00:15:23,042 --> 00:15:24,777
Exhale, knee to nose.

319
00:15:26,883 --> 00:15:28,985
Inhale to expand, 
spread the fingers,

320
00:15:28,985 --> 00:15:30,653
spread the toes.

321
00:15:30,653 --> 00:15:33,456
Exhale, bend the 
left knee, reach back,

322
00:15:33,456 --> 00:15:35,925
touch your left toes.

323
00:15:35,925 --> 00:15:37,360
Inhale to expand.

324
00:15:38,565 --> 00:15:40,300
Exhale, knee to nose.

325
00:15:42,365 --> 00:15:45,268
Last one, inhale to expand.

326
00:15:45,268 --> 00:15:46,970
Slow and steady, don't rush it,

327
00:15:46,970 --> 00:15:47,970
stretching the quad, 


328
00:15:47,970 --> 00:15:49,405
opening up through 
the pectorals,

329
00:15:49,405 --> 00:15:52,375
the chest, lift your heart.

330
00:15:52,375 --> 00:15:54,364
And inhale, expand.

331
00:15:54,914 --> 00:15:57,350
And exhale, release back down.

332
00:15:57,350 --> 00:15:59,352
Awesome, this time 
bring the big toes together,

333
00:15:59,352 --> 00:16:01,654
knees as wide as 
the blanket or your mat,

334
00:16:01,654 --> 00:16:02,989
and then send the hips back,

335
00:16:02,989 --> 00:16:04,491
Extended Child's Pose.

336
00:16:04,491 --> 00:16:08,281
Reach the arms forward, 
really active arms here.

337
00:16:08,281 --> 00:16:10,517
And then melt your heart down,

338
00:16:10,517 --> 00:16:11,774
take a rest.

339
00:16:25,094 --> 00:16:27,964
Press into the tops of the feet.

340
00:16:27,964 --> 00:16:31,007
Moving from your center, 
draw the naval up,

341
00:16:31,007 --> 00:16:33,009
come all the way back.

342
00:16:33,009 --> 00:16:34,911
This time we're 
going to walk the elbows

343
00:16:34,911 --> 00:16:36,512
right underneath the shoulders,

344
00:16:36,512 --> 00:16:39,549
walk the knees 
right underneath the hips,

345
00:16:39,549 --> 00:16:42,685
and then curl the toes under 
and slide the right heel back

346
00:16:42,685 --> 00:16:44,020
and then slide 
the left heel back,

347
00:16:44,020 --> 00:16:45,588
Forearm Plank.

348
00:16:45,588 --> 00:16:49,158
So take a second to look 
down and really get your hips

349
00:16:49,158 --> 00:16:51,828
in line with your 
heels and your shoulders.

350
00:16:51,828 --> 00:16:54,097
One nice long line 
from the crown to the tail,

351
00:16:54,097 --> 00:16:55,732
and then carve a 
line with your nose

352
00:16:55,732 --> 00:16:57,834
and look forward 
between your thumbs.

353
00:16:57,834 --> 00:16:59,602
Press into your fingerprints,

354
00:16:59,602 --> 00:17:01,404
claw into the ground here.

355
00:17:01,404 --> 00:17:03,840
We're here for 
five, breathe deep,

356
00:17:03,840 --> 00:17:06,641
feel that Prana, 
that shake, four,

357
00:17:07,542 --> 00:17:10,633
three, soft in the face,

358
00:17:10,633 --> 00:17:12,507
two, and one,

359
00:17:12,507 --> 00:17:15,708
release hips, 
belly all the way down.

360
00:17:15,708 --> 00:17:19,011
Slide the hands back 
in line with the ribs,

361
00:17:19,011 --> 00:17:20,613
tuck the chin into the chest,

362
00:17:20,613 --> 00:17:22,115
forehead kisses the mat,

363
00:17:22,115 --> 00:17:24,951
and then inhale, lift up Cobra.

364
00:17:24,951 --> 00:17:26,618
See if you can 
really find this wave

365
00:17:26,618 --> 00:17:28,821
in the spine 
today as you exhale.

366
00:17:28,821 --> 00:17:29,959
Release.

367
00:17:30,723 --> 00:17:33,726
Then tuck the chin, inhale.

368
00:17:33,726 --> 00:17:36,891
Slowly rise up and exhale,

369
00:17:36,891 --> 00:17:39,373
release, really 
pressing into your feet.

370
00:17:39,373 --> 00:17:41,404
One more time, inhale, rise up,

371
00:17:41,404 --> 00:17:43,907
maybe do a 
little taller this time.

372
00:17:43,907 --> 00:17:45,308
And then release.

373
00:17:47,353 --> 00:17:48,401
Beautiful.

374
00:17:48,401 --> 00:17:53,259
Curl the toes under, 
press back up to all fours.

375
00:17:53,259 --> 00:17:55,230
Wonderful.

376
00:17:55,230 --> 00:17:58,504
So find your strong 
tabletop once again,

377
00:17:59,712 --> 00:18:01,043
and this time 
we're gonna press away

378
00:18:01,043 --> 00:18:03,683
from the yoga mat, press 
into the top of that left foot

379
00:18:03,683 --> 00:18:06,552
and slowly lift the 
right knee out to the side,

380
00:18:06,552 --> 00:18:07,987
so like a fire hydrant.

381
00:18:07,987 --> 00:18:09,388
Great for the booty here.

382
00:18:09,388 --> 00:18:12,058
But what I'm wanting to 
do is create this long line

383
00:18:12,058 --> 00:18:14,627
from the crown of the head 
to the tip of the tail bone,

384
00:18:14,627 --> 00:18:17,363
maintain that Shakti or 
that Prana, that energy,

385
00:18:17,363 --> 00:18:18,651
all the way up 
and down the spine,

386
00:18:18,651 --> 00:18:20,099
so not collapsing here,

387
00:18:20,099 --> 00:18:22,335
to get my workout in, 
quite the contrary.

388
00:18:22,335 --> 00:18:25,138
I'm maintaining that 
awareness through the spine,

389
00:18:25,138 --> 00:18:29,041
and then eventually 
I'll draw small circles

390
00:18:29,041 --> 00:18:32,879
with that hip so 
with the knee one way

391
00:18:32,879 --> 00:18:34,213
and then the other.

392
00:18:34,213 --> 00:18:37,517
But the goal is to actually see
if I can keep this awareness

393
00:18:37,517 --> 00:18:41,120
in the spine, 
in my energetic body,

394
00:18:41,120 --> 00:18:44,891
lifting up as I press 
away from our yoga mat.

395
00:18:47,867 --> 00:18:52,038
And then reverse the 
circle if you haven't already.

396
00:18:53,049 --> 00:18:54,183
And see if you 
can really isolate,

397
00:18:54,183 --> 00:18:56,753
just moving that hip socket,

398
00:18:56,753 --> 00:18:59,822
it's not shifting the shoulder,

399
00:18:59,822 --> 00:19:03,059
trying to distribute 
the weight evenly.

400
00:19:04,163 --> 00:19:05,898
Wonderful, and then release.

401
00:19:05,898 --> 00:19:06,899
If you need to 
take a little break,

402
00:19:06,899 --> 00:19:08,468
you need to come 
up onto the fists,

403
00:19:08,468 --> 00:19:10,970
or do rotations with the wrists,

404
00:19:10,970 --> 00:19:13,506
otherwise we're heading 
right into the second set.

405
00:19:13,506 --> 00:19:15,508
Tops of the shoulders 
draw away from the ears,

406
00:19:15,508 --> 00:19:18,277
so elbows, bony part of 
your elbows is going back,

407
00:19:18,277 --> 00:19:21,347
and the elbow 
creases are going forward.

408
00:19:21,347 --> 00:19:23,416
Root down through 
that index finger and thumb,

409
00:19:23,416 --> 00:19:25,151
hug everything up 
through the midline,

410
00:19:25,151 --> 00:19:26,853
press into the 
top of the right foot

411
00:19:26,853 --> 00:19:28,921
and then slowly 
we'll lift the left knee

412
00:19:28,921 --> 00:19:32,244
all the way out to the 
side like a fire hydrant.

413
00:19:32,244 --> 00:19:33,899
Great for the glute.

414
00:19:34,587 --> 00:19:36,289
Hug to the midline.

415
00:19:36,289 --> 00:19:39,325
Connect to the energetic 
body here for stability.

416
00:19:39,325 --> 00:19:42,028
Breathe deep, 
feel that heat, that Prana,

417
00:19:42,028 --> 00:19:45,415
woo, to be alive today.

418
00:19:45,415 --> 00:19:48,819
Lifting up back body 
all the way to the ceiling

419
00:19:48,819 --> 00:19:49,853
and then when you're ready,

420
00:19:49,853 --> 00:19:52,345
drawing big circles here.

421
00:19:53,786 --> 00:19:58,758
And see if you can keep 
the upper body nice and stable,

422
00:19:58,758 --> 00:20:01,313
and the neck nice and long.

423
00:20:06,219 --> 00:20:09,489
Full body strengthener here, 
draw the naval in and up,

424
00:20:09,489 --> 00:20:11,858
press into all of your knuckles,

425
00:20:11,858 --> 00:20:15,328
reverse your circle 
if you haven't already.

426
00:20:15,328 --> 00:20:19,165
Keep pressing into the 
top of your right foot.

427
00:20:21,394 --> 00:20:24,983
Beautiful. Do one more, 
you got this, you got this.

428
00:20:24,983 --> 00:20:26,218
And then release.

429
00:20:26,218 --> 00:20:27,176
Awesome.

430
00:20:27,176 --> 00:20:29,121
This time, bring 
the knees together,

431
00:20:29,121 --> 00:20:31,256
feet together, 
send the hips back,

432
00:20:31,256 --> 00:20:35,527
fingertips back, 
palms face up, Child's Pose.

433
00:20:35,527 --> 00:20:37,863
So if you want to get an 
extra stretch in the wrist,

434
00:20:37,863 --> 00:20:40,065
you'll just send your 
fingertips up towards the sky,

435
00:20:40,065 --> 00:20:43,468
kind of like Thriller 
arms but face down.

436
00:20:48,908 --> 00:20:51,262
And breathe deep here.

437
00:21:05,998 --> 00:21:09,936
And slowly 
reaching the fingertips up,

438
00:21:09,936 --> 00:21:11,938
carving a line with the nose,

439
00:21:11,938 --> 00:21:13,906
pressing back up to all fours,

440
00:21:13,906 --> 00:21:16,242
and we'll make our way 
to Downward Facing Dog.

441
00:21:16,242 --> 00:21:17,810
So take your time getting there,

442
00:21:17,810 --> 00:21:18,945
your blanket can stay there,

443
00:21:18,945 --> 00:21:21,884
curl the toes under, peeling up,

444
00:21:24,413 --> 00:21:27,377
continuing to deepen the breath.

445
00:21:34,694 --> 00:21:38,364
So soft bend in the knees here
as you hug the lower ribs in,

446
00:21:38,364 --> 00:21:39,832
draw your naval in and up,

447
00:21:39,832 --> 00:21:41,400
tug the shoulders 
away from the ears,

448
00:21:41,400 --> 00:21:45,571
we'll take one more 
breath cycle here, you got this.

449
00:21:48,761 --> 00:21:50,630
Fabulous, then 
walk the feet together.

450
00:21:50,630 --> 00:21:52,665
Inhale, lift the 
right leg up high

451
00:21:52,665 --> 00:21:55,625
and exhale, knee to nose,

452
00:21:55,625 --> 00:21:58,184
and step it all 
way up, nice, low lunge.

453
00:21:58,184 --> 00:22:01,537
Back knee comes to 
the blanket or the towel,

454
00:22:01,537 --> 00:22:04,203
and we inhale, 
loop the shoulders,

455
00:22:04,203 --> 00:22:05,638
let the heart radiate forward.

456
00:22:05,638 --> 00:22:07,703
So, we've been 
coming to this shape slowly,

457
00:22:07,703 --> 00:22:09,165
opening up this 
pose in the body.

458
00:22:09,165 --> 00:22:11,567
If it feels good you 
can walk the left knee back,

459
00:22:11,567 --> 00:22:14,670
just a little bit, 
but only if it feels right.

460
00:22:14,670 --> 00:22:17,773
Then back toes are 
gonna stay curled under here,

461
00:22:17,773 --> 00:22:19,575
and we're gonna 
slowly lift the fingertips,

462
00:22:19,575 --> 00:22:21,130
let them hover.

463
00:22:21,130 --> 00:22:23,512
Now take this into account,

464
00:22:23,512 --> 00:22:26,716
draw the naval 
in and up, in and up

465
00:22:26,716 --> 00:22:28,317
and then let that 
be what lifts you up,

466
00:22:28,317 --> 00:22:30,119
naval drawing 
in and up, in and up,

467
00:22:30,119 --> 00:22:31,554
in and up.

468
00:22:31,554 --> 00:22:33,622
Then maybe we take the 
fingertips all the way up

469
00:22:33,622 --> 00:22:38,194
and overhead, or hands 
can come to the waistline.

470
00:22:38,194 --> 00:22:40,062
Squeezing your thighs to 
the midline, you got this,

471
00:22:40,062 --> 00:22:41,403
big breath in,

472
00:22:42,358 --> 00:22:45,027
and then exhale, slowly release.

473
00:22:46,152 --> 00:22:50,122
Walk the hands to the 
left side of the yoga mat,

474
00:22:50,122 --> 00:22:52,124
and then we're gonna 
work to drop the elbows down

475
00:22:52,124 --> 00:22:53,592
so if the 
elbows don't come down,

476
00:22:53,592 --> 00:22:56,295
you'll just work in plank, 
palms on the earth.

477
00:22:56,295 --> 00:22:58,497
Otherwise, I'm gonna work 
to slowly bring my forearms

478
00:22:58,497 --> 00:23:02,735
down, and I'm going to 
draw my naval in and up,

479
00:23:02,735 --> 00:23:04,403
and I'm gonna step 
back to either Forearm Plank

480
00:23:04,403 --> 00:23:05,378
or Plank.

481
00:23:05,378 --> 00:23:06,639
So if your hands 
are on the ground,

482
00:23:06,639 --> 00:23:09,942
you'll lift the back 
knee and step back to Plank.

483
00:23:09,942 --> 00:23:13,512
Or, we'll go 
forearms to the ground,

484
00:23:13,512 --> 00:23:15,748
draw the naval in and up,

485
00:23:15,748 --> 00:23:18,684
and slowly step back, 
Forearm Plank.

486
00:23:18,684 --> 00:23:21,253
Full body strengthener, 
whichever variation you choose.

487
00:23:21,253 --> 00:23:24,156
Inhale in, then exhale slowly,

488
00:23:24,156 --> 00:23:28,327
lower the knees, 
Child's Pose, nice work.

489
00:23:28,327 --> 00:23:32,498
Big breath in, big breath 
to really empty it all out.

490
00:23:34,640 --> 00:23:35,474
Gorgeous.

491
00:23:35,474 --> 00:23:38,411
Inhale, come 
back up to all fours,

492
00:23:38,411 --> 00:23:41,781
and exhale, make your 
way to Downward Facing Dog.

493
00:23:41,781 --> 00:23:45,951
Hips up high, nice 
awareness in that index finger

494
00:23:45,951 --> 00:23:48,154
and thumbs so really root 
down through the index finger

495
00:23:48,154 --> 00:23:49,260
and thumb.

496
00:23:51,030 --> 00:23:52,858
Then when you're ready, 
walk the feet together,

497
00:23:52,858 --> 00:23:54,967
inhale, lift the 
left leg up high.

498
00:23:54,967 --> 00:23:56,735
Exhale, knee to nose.

499
00:23:58,260 --> 00:23:59,395
Cultivating strength.

500
00:23:59,395 --> 00:24:02,465
Step it up, lower the 
back knee down to your blanket,

501
00:24:02,465 --> 00:24:04,133
and we'll loop the shoulders,

502
00:24:04,133 --> 00:24:05,968
let's keep those back 
toes curled under today,

503
00:24:05,968 --> 00:24:07,803
as we squeeze in your 
thighs to the midline.

504
00:24:07,803 --> 00:24:09,438
So you might just 
stay here nice and low,

505
00:24:09,438 --> 00:24:12,375
depending on your energy level.

506
00:24:12,375 --> 00:24:17,092
Or fingertips will 
begin to hover and lift.

507
00:24:17,092 --> 00:24:19,558
Now again, don't 
let the arms swinging up

508
00:24:19,558 --> 00:24:20,329
be what lifts you.

509
00:24:20,329 --> 00:24:23,028
In fact, really go slow 
so you can try to move

510
00:24:23,028 --> 00:24:24,229
from your center here.

511
00:24:24,229 --> 00:24:25,735
Naval draws in and up,

512
00:24:25,735 --> 00:24:28,557
naval draws in and up, 
we call this Uddiyana Bandha

513
00:24:28,557 --> 00:24:30,993
where the naval draws 
inward and then upward.

514
00:24:30,993 --> 00:24:33,035
These muscles draw 
in and up, in and up,

515
00:24:33,035 --> 00:24:34,770
in and up.

516
00:24:34,770 --> 00:24:36,048
And so with the 
back toes curled under,

517
00:24:36,048 --> 00:24:37,636
I'm getting really 
great stretch here,

518
00:24:37,636 --> 00:24:39,078
pull the left hip crease back,

519
00:24:39,078 --> 00:24:42,014
hands come to the waistline.

520
00:24:42,014 --> 00:24:46,151
Or, reach the arms all 
the way up and overhead.

521
00:24:47,460 --> 00:24:51,074
Big inhale to embrace, 
embody the pose.

522
00:24:52,498 --> 00:24:55,901
And exhale to 
soften and release.

523
00:24:55,901 --> 00:24:58,037
Left hand comes 
inward to join the right,

524
00:24:58,037 --> 00:24:58,822
and so we're gonna

525
00:24:58,822 --> 00:25:00,940
walk out to little 
Lizard variation here.

526
00:25:00,940 --> 00:25:03,242
Plant the palms, 
step it back to Plank

527
00:25:03,242 --> 00:25:06,479
or slowly, take 
your time here, no rush,

528
00:25:06,479 --> 00:25:08,481
coming down onto forearms,

529
00:25:08,481 --> 00:25:09,982
drawing the naval in and up,

530
00:25:09,982 --> 00:25:11,550
really connecting to your center

531
00:25:11,550 --> 00:25:14,787
and stepping it back from here.

532
00:25:14,787 --> 00:25:17,022
So take your time, explore.

533
00:25:19,315 --> 00:25:21,750
Wherever you are, 
in Plank or Forearm Plank,

534
00:25:21,750 --> 00:25:23,552
take a deep breath in,

535
00:25:23,552 --> 00:25:27,690
and then exhale, slowly 
lower the knees, Child's Pose.

536
00:25:28,981 --> 00:25:30,699
Take a rest.

537
00:25:30,699 --> 00:25:35,469
Deep breath in, 
exhale to empty it all out.

538
00:25:39,492 --> 00:25:40,493
Awesome.

539
00:25:40,493 --> 00:25:44,697
This time, tuck the chin, 
slowly roll it up.

540
00:25:44,697 --> 00:25:47,266
Take your time, take your time.

541
00:25:50,749 --> 00:25:53,385
Head over heart, 
heart over pelvis,

542
00:25:53,385 --> 00:25:54,854
stacking the line of the spine

543
00:25:54,854 --> 00:25:59,337
so that the energy 
can flow with ease.

544
00:26:01,113 --> 00:26:02,248
Alright.

545
00:26:02,248 --> 00:26:03,849
Now we're gonna take 
the blanket or the towel

546
00:26:03,849 --> 00:26:05,317
and move it to the side.

547
00:26:05,317 --> 00:26:06,652
You're welcome to 
keep it if you like,

548
00:26:06,652 --> 00:26:09,722
but I'm gonna 
move it to the side.

549
00:26:09,722 --> 00:26:12,791
We're gonna come to our bum,

550
00:26:12,791 --> 00:26:15,628
bring the hands 
behind the thighs,

551
00:26:15,628 --> 00:26:16,996
and don't blow through this,

552
00:26:16,996 --> 00:26:18,464
you'll really use 
this articulation.

553
00:26:18,464 --> 00:26:19,665
I've been trying 
to add more moments

554
00:26:19,665 --> 00:26:22,067
where I can really 
articulate my spine

555
00:26:22,067 --> 00:26:24,036
with the use of the ground.

556
00:26:24,036 --> 00:26:25,871
So loop the shoulders, inhale,

557
00:26:25,871 --> 00:26:27,473
lift your heart and then exhale.

558
00:26:27,473 --> 00:26:30,576
Starting at the tail, 
slowly lower down,

559
00:26:30,576 --> 00:26:32,311
nice and slow.

560
00:26:32,311 --> 00:26:33,846
So this is a good core workout,

561
00:26:33,846 --> 00:26:35,915
but it's really about 
finding that articulation

562
00:26:35,915 --> 00:26:37,550
through the spine, so good,

563
00:26:37,550 --> 00:26:39,080
so, so, so good.

564
00:26:41,353 --> 00:26:43,923
And then come to a 
nice full body stretch.

565
00:26:43,923 --> 00:26:46,759
Extend the legs out long, 
reach the fingertips

566
00:26:46,759 --> 00:26:49,261
all the way up and behind you.

567
00:26:50,239 --> 00:26:53,008
And then exhale, 
hands come down.

568
00:26:54,199 --> 00:26:56,612
Beautiful. Keep the 
left leg out long,

569
00:26:56,612 --> 00:26:58,147
use your hands on the earth,

570
00:26:58,147 --> 00:26:59,815
try to move from the middle here

571
00:26:59,815 --> 00:27:01,684
as you slowly 
bring the right knee

572
00:27:01,684 --> 00:27:03,285
all the way up and in.

573
00:27:03,285 --> 00:27:04,997
Great, and lace the fingertips,

574
00:27:04,997 --> 00:27:07,890
squeeze that right knee all 
the way up towards the heart,

575
00:27:07,890 --> 00:27:10,926
and then up towards 
your right shoulder.

576
00:27:10,926 --> 00:27:13,462
Stay firm through the 
top of that left thigh bone,

577
00:27:13,462 --> 00:27:16,432
inhale in, and then exhale.

578
00:27:16,432 --> 00:27:18,801
We're gonna switch, 
but nice and slow.

579
00:27:18,801 --> 00:27:21,970
Left leg comes in, 
right leg goes out.

580
00:27:22,891 --> 00:27:25,094
Squeeze the left 
knee in towards your heart

581
00:27:25,094 --> 00:27:28,831
and then open 
towards the left shoulder.

582
00:27:28,831 --> 00:27:30,432
And then switch, 
whenever you're ready.

583
00:27:30,432 --> 00:27:32,468
Now as you switch, see if 
you can keep your lower back

584
00:27:32,468 --> 00:27:34,937
flush with the mat, 
and the tail bone lifted up

585
00:27:34,937 --> 00:27:36,272
towards the sky.

586
00:27:37,222 --> 00:27:40,626
Soft and easy, 
back and forth, switching.

587
00:27:42,087 --> 00:27:44,757
Neck is nice and long.

588
00:27:44,757 --> 00:27:46,225
Hug the lower ribs in.

589
00:27:46,225 --> 00:27:51,130
Again, try to keep your 
lower back flush with the mat.

590
00:27:51,130 --> 00:27:51,964
Wonderful.

591
00:27:51,964 --> 00:27:53,966
Now you can keep going here,

592
00:27:53,966 --> 00:27:56,568
or bring the 
hands behind the head,

593
00:27:56,568 --> 00:27:58,704
and continue the 
action of the legs,

594
00:27:58,704 --> 00:28:01,774
and little yogi bicycle 
as the right knee comes up,

595
00:28:01,774 --> 00:28:05,577
we reach the left elbow out 
past the right edge of the mat,

596
00:28:05,577 --> 00:28:08,080
so try to bring 
your left shoulder

597
00:28:08,080 --> 00:28:11,950
to the center of your 
body and then come back.

598
00:28:11,950 --> 00:28:13,285
And then switch.

599
00:28:14,493 --> 00:28:17,896
So we started at this 
because this is about moving

600
00:28:17,896 --> 00:28:20,065
the energetic body 
with the physical body,

601
00:28:20,065 --> 00:28:21,500
with the muscles.

602
00:28:21,500 --> 00:28:25,037
Okay, so try to connect 
that to yogi bicycles here,

603
00:28:25,037 --> 00:28:26,205
whatever that means to you.

604
00:28:26,205 --> 00:28:30,943
Back and forth, keeping 
soft and relaxed in the face,

605
00:28:30,943 --> 00:28:33,445
lower back flush with the mat.

606
00:28:44,236 --> 00:28:46,405
Awesome, then even it out.

607
00:28:48,564 --> 00:28:49,798
Then we'll send both legs up,

608
00:28:49,798 --> 00:28:51,133
both fingertips up.

609
00:28:51,133 --> 00:28:54,103
Reach, and just like we did 
in our breath in the beginning,

610
00:28:54,103 --> 00:28:57,740
baby pulses, 
sharp exhale, passive inhale.

611
00:28:57,740 --> 00:29:00,743
(exhaling sharply)

612
00:29:00,743 --> 00:29:03,646
Lift the tail bone, 
lift the heels.

613
00:29:05,170 --> 00:29:07,106
Neck nice and long, 
send your gaze up.

614
00:29:07,106 --> 00:29:10,376
(exhaling sharply)

615
00:29:10,376 --> 00:29:11,377
So we're not here.

616
00:29:11,377 --> 00:29:14,279
(exhaling sharply)

617
00:29:16,939 --> 00:29:18,173
Keep it going.

618
00:29:18,173 --> 00:29:20,009
(exhaling sharply)

619
00:29:20,009 --> 00:29:21,010
10 more seconds.

620
00:29:21,010 --> 00:29:23,946
(exhaling sharply)

621
00:29:28,560 --> 00:29:29,995
Awesome, and release.

622
00:29:29,995 --> 00:29:31,997
Bring the knees wide, 
hands come to the belly,

623
00:29:31,997 --> 00:29:34,199
soles of the feet together.

624
00:29:34,199 --> 00:29:36,602
Snuggle your shoulder blades 
underneath your heart space,

625
00:29:36,602 --> 00:29:39,938
and begin to cool 
it off, smooth it out.

626
00:29:45,838 --> 00:29:49,441
Inhale in, and 
on your next exhale,

627
00:29:49,441 --> 00:29:51,941
relax the weight of your 
body completely and

628
00:29:51,941 --> 00:29:53,502
fully into the mat.

629
00:30:04,326 --> 00:30:05,761
And press the feet together,

630
00:30:05,761 --> 00:30:08,831
slowly draw the 
knees back into center.

631
00:30:08,831 --> 00:30:12,901
Press up off the toes and 
give yourself a big hug here.

632
00:30:12,901 --> 00:30:14,570
You can stay here,

633
00:30:14,570 --> 00:30:17,940
or we're gonna slowly peel 
the nose up towards the knee,

634
00:30:17,940 --> 00:30:19,241
it doesn't even 
have to come close,

635
00:30:19,241 --> 00:30:21,594
it's just the intention of 
coming into a little

636
00:30:21,594 --> 00:30:23,312
contraction here, a little ball,

637
00:30:23,312 --> 00:30:25,080
so it doesn't have to 
look like mine at all.

638
00:30:25,080 --> 00:30:28,884
Squeeze, naval draws down, 
tail bone draws up.

639
00:30:28,884 --> 00:30:31,620
Keep the shoulders relaxed, 
take one more big breath here,

640
00:30:31,620 --> 00:30:34,390
squeeze, squeeze, 
squeeze everything.

641
00:30:34,390 --> 00:30:36,325
And then exhale, 
let everything go.

642
00:30:36,325 --> 00:30:38,494
Bring your body out.

643
00:30:38,494 --> 00:30:40,929
Legs out long, arms out wide.

644
00:30:41,947 --> 00:30:43,248
You can take your blanky,

645
00:30:43,248 --> 00:30:45,350
bring it behind 
the backs of the legs,

646
00:30:45,350 --> 00:30:46,518
behind the backs of the knees,

647
00:30:46,518 --> 00:30:48,720
or you can pillow the head.

648
00:30:48,720 --> 00:30:51,123
I'm gonna come here for sure.

649
00:30:54,059 --> 00:30:56,395
And then take a deep breath in,

650
00:30:56,395 --> 00:30:59,498
and use your exhale to 
relax the weight of your body

651
00:30:59,498 --> 00:31:02,334
completely and 
fully into the mat.

652
00:31:06,241 --> 00:31:08,243
And notice how you feel.

653
00:31:11,463 --> 00:31:14,433
And so as we move 
onward in our journey,

654
00:31:14,433 --> 00:31:17,603
consider now the energetic body

655
00:31:17,603 --> 00:31:19,438
and the Prana at play.

656
00:31:20,265 --> 00:31:23,435
So as we begin to 
spike up our practice

657
00:31:23,435 --> 00:31:27,644
with more twists 
and strengthening poses

658
00:31:27,644 --> 00:31:29,752
I want to really 
feel the effects

659
00:31:29,752 --> 00:31:33,625
of the energetic body 
supporting the postures,

660
00:31:33,625 --> 00:31:36,561
but also these 
wonderful sensations

661
00:31:36,561 --> 00:31:40,556
that you can only feel 
if you're really listening.

662
00:31:40,556 --> 00:31:43,769
A feeling of

663
00:31:44,867 --> 00:31:47,867
the inner body moving.

664
00:31:49,678 --> 00:31:52,548
I just lost half 
my subscribers there.

665
00:31:52,548 --> 00:31:54,049
The feel of the 
inner body moving.

666
00:31:54,049 --> 00:31:55,284
But do you know, just stay open,

667
00:31:55,284 --> 00:31:56,385
you never know.

668
00:31:56,385 --> 00:31:57,786
At the very least you're 
gonna get a good workout

669
00:31:57,786 --> 00:31:59,534
so it's all good.

670
00:32:01,290 --> 00:32:02,491
Alright.

671
00:32:02,491 --> 00:32:04,259
Gently rock the 
head side to side,

672
00:32:04,259 --> 00:32:08,096
ear to ear, nice massage 
on the back of the head.

673
00:32:08,096 --> 00:32:10,599
And then just notice if 
you went into really fast

674
00:32:10,599 --> 00:32:12,901
rush mode, can you slow it down?

675
00:32:12,901 --> 00:32:14,703
And again, can 
we train ourselves

676
00:32:14,703 --> 00:32:17,496
to really pay attention, 
or pay more attention

677
00:32:17,496 --> 00:32:19,170
to the energetic body?

678
00:32:20,983 --> 00:32:22,051
And find what feels good

679
00:32:22,051 --> 00:32:25,821
is all about creating 
a space for the energy,

680
00:32:25,821 --> 00:32:28,083
the Prana to flow,

681
00:32:29,628 --> 00:32:30,932
naturally.

682
00:32:32,928 --> 00:32:36,632
So that you can do good 
and feel good off your mat.

683
00:32:36,632 --> 00:32:38,133
Alright, we'll 
draw the palms together,

684
00:32:38,133 --> 00:32:39,668
thank you so much 
for sharing your time

685
00:32:39,668 --> 00:32:44,039
and your energy and 
your Prana with me today.

686
00:32:44,039 --> 00:32:45,474
I'll see you tomorrow.

687
00:32:45,474 --> 00:32:48,810
Leave questions, comments, 
anything you want to share

688
00:32:48,810 --> 00:32:51,480
about your experience 
today down below,

689
00:32:51,480 --> 00:32:53,482
and I'll see you 
tomorrow, Namaste.

690
00:32:53,482 --> 00:32:57,319
(light music)