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- What's up my friends?

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Welcome to Yoga with Adrienne.

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I'm Adrienne, and 
today we have an awesome

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side body flow for you.

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So, whether you're 
lookin' to lose weight,

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or just get strong and toned, 
supported from within,

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this is a really awesome
practice to learn and to return

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to so you can build strength
with ease and with grace,

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and in a way that feels good.

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So, hop into something comfy,

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and let's get started.

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(bright acoustic music)

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Alrighty, my friends, 
let's begin today

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in extended child's pose.

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So, get down on your mat,

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bring the knees super
wide, big toes to touch,

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and then we'll slowly
walk those spider fingers

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all the way 
towards the front edge.

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When you get there 
take a deep breath in.

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(deep breath)

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And then, as you exhale,
relax your head down,

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and begin to, as they say,

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arrive here now.

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Now, if the extended child's
pose is not chillin' your body,

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you can start the 
sequence in a nice easy

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comfortable seat of your choice.

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Take a second to trust
me, trust the video,

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trust this moment, 
and close your eyes.

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Take the deepest breath
you've taken in all day.

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And exhale, let it go.
(deep breath)

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If you like, take a moment
here to set a little intention,

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consider why you 
started this video.

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And then you can choose to
carry your intention with you

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as we move throughout 
our practice today.

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(deep breath)

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When you're ready, gently
begin to deepen the breath.

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(deep breathing)

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A little press into 
the tops of the feet,

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claw the fingertips 
into the mat,

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and lifting from your center,

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we'll slowly rise all the
way back up to all fours.

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Great, walk the wrists
underneath the shoulders.

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This is our first time
on all fours together.

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Knees underneath the hips,

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toes in line with the
knees, tabletop position.

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Welcome my friends, 
let's rock and roll.

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Inhale, drop the belly, look up,

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big stretch of the front body.

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Exhale, rounding 
through the spine,

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reverse it, chin to chest.

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Naval draws up towards the sky.

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Inhale, drop the belly,

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pull the shoulders 
down and back,

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look up.
(deep breath)

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Exhale, rounding through
the spine, chin to chest.

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Let's do one more nice and
slow, find what feels good.

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Inhale.
(deep breath)

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Cow pose, open broad 
through the chest.

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Exhale, cat pose, 
rounding through,

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press away from your yoga mat.

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Cool, inhale all the way
up to tabletop position,

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walk the palms just 
a little bit in front,

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and then really find that
awareness through the hands,

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rooting down, tops of the
shoulders drawing away

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from the ears.

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Inhale in, curl the toes under.

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(deep breath)

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Exhale, send the hips up high,

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heart to melts back, 
downward dog.

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Take your dog for 
a little walk here,

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beginning to warm 
up through the legs,

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keep that awareness 
in the hands rollin'.

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Rockin' and rollin', that's
what I meant (laughs).

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And nice deep breaths continue
to evolve to support you.

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(deep breathing)

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Great, turn the 
two big toes in slightly,

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this time find a little
containment in the front body.

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So, draw the naval in, 
hug the lowers in.

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So, we're not just dumping
all our weight back,

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but really finding that

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integrity through 
the front body,

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through that midline.

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Take a deep breath 
in here, look up,

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and exhale, step your 
feet up to the top.

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You can also do 
a nice slow walk,

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you know that I'm a big fan
of that, just taking our time,

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connecting the dots.

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We'll meet in Uttanasana,
extended standing forward fold.

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So, take a second here to
really find your footing,

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toes pointing forward,
bend the knees generously.

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Eventually, allow the weight
of your head to release.

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(deep breath)

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Like you love yourself, 
big breaths in and out here.

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(deep breathing)
Don't be shy.

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(sighs) And when you're ready,
rooting down to the earth.

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Okay, are you just 
doing yoga asana here,

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or can you really 
find what feels good?

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Connect to the big picture.

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Understand that 
it's all connected,

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so really feel your feet
connecting to the earth,

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all four corners, and tuck
the chin into the chest.

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And as slow as 
you can go my friend,

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roll it up all the way.

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Take your time slowly
stacking through the spine.

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Eventually, we'll stack 
head over heart,

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heart over pelvis here,

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and go ahead and right
away open the palms,

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and we wanna start to really
find this lift in the sternum,

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yes, but also really 
in the armpit chest.

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So, if you want, before you
get a little sweaty here,

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you can take your thumbs
to the armpit chest,

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and just give 
yourself a little lift,

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and you can feel that
lengthen the side body,

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and as you do that,
lengthen the tailbone down.

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See if you can firm the shoulder
blades down the back body.

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So, we're focusing on this
area right from the hip

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to the upper back,

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the armpit chest,

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the shoulder, the lats.

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Really working to 
create space and length,

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stretch and strengthen
this area of the body,

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so you can really think about
lifting through the front body

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as we always do, 
grounding through the back body.

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Then also the side body,
having this awareness,

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this length as you come
into mountain pose,

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and continue to 
deepen the breath.

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So, we're just gonna
start really slow here,

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getting in the habit of
moving with the breath,

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while still maintaining 
that awareness

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in all four sides of the torso.

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So, you wanna keep the
shoulder in the sockets,

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so rather than going 
out or going forward,

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we're gonna take it at a
nice diagonal angle here,

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so the shoulder 
stays nice and stable.

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And we'll inhale, hands
come up to a flying V.

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As I like to call it, 
big breath in.

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And then exhale, they just
come all the way back down.

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And inhale again, see if
you can keep all four sides

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of the torso lifted and alive,

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so you start to really find
a little bit of awareness

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through the upper back body,

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whatever that means to
you, exhale, lower down.

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And let's do one 
more big breath in,

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and as you inhale 
spread the fingertips.

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Fill the torso with air,
and exhale, release.

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(deep breath)

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Fabulous, interlace the
fingertips behind,

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open the chest, knuckles
draw down and away.

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So, you don't need to
force this or push this.

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We're gonna come to this a
couple times during this

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practice so maybe you keep

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the wrists nice and square to start,

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you don't bring 
the palms together.

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Just be really mindful, right,
you can never be too mindful.

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It's a sign of listening
and loving yourself,

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deep breath in, 
exhale release, break free.

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(deep breath)
Inhale, same flying V.

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As you reach up, this time
you might lift the toes,

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so you can ground through
all four corners of the feet.

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Inhale, and then exhale,
down we go,

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all the way, forward fold.

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Great, here we go, we inhale,

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lift up to a flat back, 
your version.

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I'm gonna take my palms all the
way to the tops of my thighs

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so I can really find
length through the crown.

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Lifting, lengthening, nice
long line from the crown

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to the tail, big breath in.
(deep breath)

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Use your exhale to take
it down, forward fold.

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Awesome, inhale, root to rise,

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fingertips out to 
that flying V, inhale,

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reach for the sky, 
big breath, volcano pose.

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And then exhale, 
down we go, forward fold.

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(deep breath)
Inhale, lift and lengthen.

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(deep breath)
Just checkin' my mic.

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(laughs) Then exhale, fold.

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This time, plant the palms,

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we're gonna step 
the right foot back,

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followed by the left, 
plank pose.

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Now, consider the torso,

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so we have the front body,
back body, and the side body.

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Lots of awareness as we breath
in and out here in plank,

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pressing away from the yoga mat.

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Take one more deep breath in.

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And exhale, lower the knees,

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hug the elbows 
into the side body,

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and slowly lower all the
way down to your belly.

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(deep breath)

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When you arrive, interlace the
fingertips behind the tail,

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press in your foundation,

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keep the chin tucked 
into the chest here,

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so really mindful as you inhale,

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draw the knuckles 
down towards the heels.

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Again, tucking the chin, so
we're not here, but here.

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And nice and low, no need
to come super high here.

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Press into the tops 
of the feet firmly,

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ground down through the shins,
pubic bone, one more breath.

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(deep breath)

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Woo, and then exhale, release.

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Welcome that heat, palms come
underneath the shoulders,

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we curl the toes under,

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we send the heels towards
the back edge of the mat,

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which lifts the knees, 
tones the quads,

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and we inhale press up.

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(deep breath)

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Exhale, downward facing dog.
(deep breath)

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Deep breath in here.
(deep breath)

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And big breath out.
(deep breath)

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Awesome, drop the left heel,

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inhale, lift the right 
leg up high.

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Take a second to 
bend the right knee,

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and go ahead and open
up, stacking the hips,

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but see if you can keep
your right shoulder in line

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with your left shoulder.

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And really drawing 
the right knee up,

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and the ball of the right big
toe over towards the left.

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So, again, lifting 
right knee up,

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and drawing the right foot over.

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(deep breath)

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Send awareness breath
to your right side body.

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One more big breath in.
(deep breath)

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Then exhale, release,
right toes turned down,

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and then slowly we'll
bring that right foot

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all the way up into 
a nice low lunge.

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Take a moment to catch your
breath, find your foundation.

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Do lower that back 
knee here to start,

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front knee over front ankle.

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(deep breath)

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Great, then a couple 
big breaths here,

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as you pull the 
right hip crease back.

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Just find your footing, 
stretch the legs.

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(deep breath)

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Then when you're ready,
take the left hand down.

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Turn the right toes 
out just slightly,

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and inhale, right fingertips
up towards the sky.

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Breath, again, send so
much love and awareness

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to the right side body, 
that right rib.

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Fill the lungs with air
as you breath in deep,

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and then exhale, everything
comes back into center.

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(deep breath)
Plant the palms.

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Step it back to plank, 
or half plank,

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so you can keep the knees
lowered here.

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We're coming to plank,

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we'll inhale, 
shift the weight forward,

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exhale, slowly lower all
the way onto the belly.

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00:12:11,564 --> 00:12:14,968
(deep breath)
Inhale, cobra.

246
00:12:14,968 --> 00:12:19,505
Pull the elbows back, keep the
chin tucked into the chest.

247
00:12:19,505 --> 00:12:22,008
And exhale, release.
(deep breath)

248
00:12:22,008 --> 00:12:24,477
Curl the toes under, send the
heels back, lift the knees,

249
00:12:24,477 --> 00:12:27,747
tone the quads, inhale, 
press up to plank.

250
00:12:27,747 --> 00:12:30,783
(deep breath)
Exhale, downward dog.

251
00:12:30,783 --> 00:12:33,419
(deep breath)

252
00:12:33,419 --> 00:12:36,389
Great work, take a second,
paddle it out here.

253
00:12:36,389 --> 00:12:39,692
(deep breath)

254
00:12:39,692 --> 00:12:43,429
Listen to the 
sound of your breath.

255
00:12:43,429 --> 00:12:45,365
Then when you're ready,
drop the right heel,

256
00:12:45,365 --> 00:12:48,534
inhale, lift the 
left leg up high.

257
00:12:48,534 --> 00:12:49,969
Find your foundation, 
when you're ready,

258
00:12:49,969 --> 00:12:54,474
bend that left knee, and
we'll begin to stack the hips.

259
00:12:54,474 --> 00:12:56,509
So, there's a tendency
to wanna do this here,

260
00:12:56,509 --> 00:12:58,711
no prob, if you really want
that, you can take that,

261
00:12:58,711 --> 00:13:01,414
but take a moment to find
the foundation in the hands.

262
00:13:01,414 --> 00:13:04,751
Then see if you can keep the
shoulders in alignment, stable.

263
00:13:04,751 --> 00:13:06,619
As you lift that left knee up,

264
00:13:06,619 --> 00:13:09,389
and then send 
the left toes over.

265
00:13:09,389 --> 00:13:11,624
Again, the action of
lifting the left knee up,

266
00:13:11,624 --> 00:13:13,826
and sending the left toes over.

267
00:13:13,826 --> 00:13:16,529
One more breath here, 
you got it.

268
00:13:16,529 --> 00:13:19,799
And then release, 
left toes down,

269
00:13:19,799 --> 00:13:23,936
and then all the way up and
through into your lunge.

270
00:13:23,936 --> 00:13:26,105
Great, lower the right knee,

271
00:13:26,105 --> 00:13:29,275
take a second to 
reconnect with your breath,

272
00:13:29,275 --> 00:13:32,278
feel the blood flow 
opposite direction.

273
00:13:32,278 --> 00:13:34,814
Awesome, working core 
strength today too,

274
00:13:34,814 --> 00:13:39,309
also toning the arms,
strengthening the arms.

275
00:13:39,309 --> 00:13:41,034
(deep breath)
It's all connected.

276
00:13:41,034 --> 00:13:44,719
I love yoga playtime because

277
00:13:44,719 --> 00:13:46,159
I focus on my breath,

278
00:13:46,159 --> 00:13:48,461
and the synchronicity 
of the flow,

279
00:13:48,461 --> 00:13:50,630
and in return, 
(deep breath), awe,

280
00:13:50,630 --> 00:13:54,400
just enjoy the transformation
my body makes, right.

281
00:13:54,400 --> 00:13:56,235
So, sometimes we just focus
on the transformation,

282
00:13:56,235 --> 00:13:58,404
and we miss all the joy,
that's all I'm saying.

283
00:13:58,404 --> 00:14:00,773
Okay, right hand down, 
left toes turned open slightly,

284
00:14:00,773 --> 00:14:02,408
pull that left hip crease back.

285
00:14:02,408 --> 00:14:05,378
Inhale, open up towards the sky.

286
00:14:05,378 --> 00:14:07,447
Draw the right shoulder 
away from the ear.

287
00:14:07,447 --> 00:14:09,349
Send lots of love, 
awareness, breath,

288
00:14:09,349 --> 00:14:11,317
into that left side body.

289
00:14:11,317 --> 00:14:13,786
Lengthen, tailbone down
towards the back heel,

290
00:14:13,786 --> 00:14:17,156
breath deep here, 
one more inhale in.

291
00:14:17,156 --> 00:14:19,392
(deep breath)

292
00:14:19,392 --> 00:14:22,061
And exhale, bring
everything back into center.

293
00:14:22,061 --> 00:14:23,429
(deep breath)

294
00:14:23,429 --> 00:14:26,099
Vinyasa, plant the palms, 
step it back,

295
00:14:26,099 --> 00:14:28,434
belly to cobra, 
or you can move chatarunga

296
00:14:28,434 --> 00:14:31,671
to upward facing dog.
(deep breath)

297
00:14:31,671 --> 00:14:36,075
Inhale, lifts you up, and
exhale brings you back.

298
00:14:36,075 --> 00:14:38,044
We'll meet in 
downward facing dog,

299
00:14:38,044 --> 00:14:41,047
inhale to plank, exhale, 
Adho Mukha,

300
00:14:41,047 --> 00:14:44,350
take your time getting there, 
move at your own pace.

301
00:14:44,350 --> 00:14:47,120
(deep breathing)

302
00:14:48,087 --> 00:14:49,455
From down dog, we'll inhale,

303
00:14:49,455 --> 00:14:51,991
look forward, bend the knees.
(deep breath)

304
00:14:51,991 --> 00:14:54,293
And exhale, hop, 
or step to the top.

305
00:14:54,293 --> 00:14:56,329
(deep breath)

306
00:14:56,329 --> 00:14:59,866
Inhale lifts you up halfway,
your version, find length.

307
00:14:59,866 --> 00:15:01,367
(deep breath)

308
00:15:01,367 --> 00:15:03,906
And exhale, forward fold.

309
00:15:05,171 --> 00:15:08,307
Root to rise, 
spread the fingertips, flying V,

310
00:15:08,307 --> 00:15:11,177
once again, as you inhale.
(deep breath)

311
00:15:11,177 --> 00:15:13,479
And then exhale, 
back down you go,

312
00:15:13,479 --> 00:15:17,150
taking it slow and steady,
moving with the breath.

313
00:15:17,150 --> 00:15:22,067
Inhale, halfway lift,
long neck, find length.

314
00:15:22,067 --> 00:15:23,923
Exhale, fold.

315
00:15:23,923 --> 00:15:25,458
Bend the knees, plant the palms,

316
00:15:25,458 --> 00:15:26,993
step or hop it back to plank,

317
00:15:26,993 --> 00:15:29,595
move through Vinyasa, 
belly to cobra,

318
00:15:29,595 --> 00:15:31,597
or chatarunga to up dog.

319
00:15:31,597 --> 00:15:35,535
Take your time, 
move with your breath.

320
00:15:35,535 --> 00:15:37,236
We'll meet in 
downward facing dog.

321
00:15:37,236 --> 00:15:40,306
(deep breath)

322
00:15:40,306 --> 00:15:43,109
From your down dog, 
drop the left heel,

323
00:15:43,109 --> 00:15:46,846
and inhale, 
lift the right leg up high.

324
00:15:46,846 --> 00:15:49,682
Right toes turned down,
we level the hips here,

325
00:15:49,682 --> 00:15:51,551
engage through 
the right inner thigh,

326
00:15:51,551 --> 00:15:54,187
so lift your right inner
thigh up towards the sky.

327
00:15:54,187 --> 00:15:57,757
Find length in the side body,
really lengthen lengthen.

328
00:15:57,757 --> 00:16:00,760
As you melt your 
heart back, inhale in,

329
00:16:00,760 --> 00:16:03,129
exhale, knee to nose.

330
00:16:03,129 --> 00:16:04,463
Connect to your power.

331
00:16:04,463 --> 00:16:06,132
Cultivate strength.

332
00:16:06,132 --> 00:16:08,301
Great, step the 
right foot up all the way,

333
00:16:08,301 --> 00:16:09,869
we'll pivot on the back foot,

334
00:16:09,869 --> 00:16:14,407
and inhale, rise up strong,
flying V arms here maybe,

335
00:16:14,407 --> 00:16:18,244
Warrior 1.
(deep breath)

336
00:16:18,244 --> 00:16:21,314
So, imagine that there's
this incredible connect

337
00:16:21,314 --> 00:16:24,617
from your hip to 
your armpit chest,

338
00:16:24,617 --> 00:16:27,053
and then all the way
through to your wrists.

339
00:16:27,053 --> 00:16:28,788
What if that was 
one big connect,

340
00:16:28,788 --> 00:16:31,657
rather than these 
separate parts?

341
00:16:31,657 --> 00:16:33,893
Draw energy up 
from the feet,

342
00:16:33,893 --> 00:16:35,695
as if you were trying
to pull your yoga mat

343
00:16:35,695 --> 00:16:37,129
in towards the center.

344
00:16:37,129 --> 00:16:39,065
Take one more deep breath here.

345
00:16:39,065 --> 00:16:40,032
(deep breath)

346
00:16:40,032 --> 00:16:42,235
Then exhale, right hand's
gonna grab left wrist,

347
00:16:42,235 --> 00:16:43,169
and nice and easy,

348
00:16:43,169 --> 00:16:46,472
just a nice slow 
gentle tilt to the right.

349
00:16:46,472 --> 00:16:49,242
Now, hug the 
lower ribs in, breath.

350
00:16:49,242 --> 00:16:52,278
(deep breath)

351
00:16:52,278 --> 00:16:54,380
Then inhale back to center.

352
00:16:54,380 --> 00:16:57,617
Exhale, Warrior 2.
(deep breath)

353
00:16:57,617 --> 00:16:59,752
So, you might widen your
stance a little bit here,

354
00:16:59,752 --> 00:17:02,989
woo, head over heart, 
heart over pelvis.

355
00:17:02,989 --> 00:17:05,258
When you're ready, strong focus,

356
00:17:05,258 --> 00:17:06,893
out past the right fingertips.

357
00:17:06,893 --> 00:17:08,461
(deep breath)

358
00:17:08,461 --> 00:17:10,630
Big breath in.
(deep breath)

359
00:17:10,630 --> 00:17:12,964
Big breath out.
(deep breath)

360
00:17:12,964 --> 00:17:16,002
Inhale, reach the right
fingertips forward up and back,

361
00:17:16,002 --> 00:17:18,003
keep that front 
knee over front ankle,

362
00:17:18,003 --> 00:17:21,073
and then we'll send it all
the way into Peaceful Warrior.

363
00:17:21,073 --> 00:17:23,342
Inhale in.
(deep breath)

364
00:17:23,342 --> 00:17:25,278
Exhale, dial your heart forward.

365
00:17:25,278 --> 00:17:26,979
Extend to the side angle.

366
00:17:26,979 --> 00:17:29,515
Right elbow on the 
top of the right thigh,

367
00:17:29,515 --> 00:17:31,751
we'll send the left
fingertips up here to start,

368
00:17:31,751 --> 00:17:33,486
big stretch.
(deep breath)

369
00:17:33,486 --> 00:17:34,486
We can also have

370
00:17:34,486 --> 00:17:37,423
right fingertips
down towards the earth.

371
00:17:37,423 --> 00:17:38,724
Lengthen through the side body,

372
00:17:38,724 --> 00:17:40,760
hug the lower ribs in, inhale.

373
00:17:40,760 --> 00:17:42,528
(deep breath)
And exhale.

374
00:17:42,528 --> 00:17:45,131
On the last breath, we might
take the left fingertips

375
00:17:45,131 --> 00:17:50,069
forward towards the front
edge, inhale, find length.

376
00:17:50,069 --> 00:17:52,672
And exhale, 
release everything down.

377
00:17:52,672 --> 00:17:54,240
Left hand comes 
to the earth this time,

378
00:17:54,240 --> 00:17:58,611
back knee lifted, we inhale
all the way up, big twist.

379
00:17:58,611 --> 00:18:00,546
Then exhale, all the way down.

380
00:18:00,546 --> 00:18:01,948
(deep breath)

381
00:18:01,948 --> 00:18:05,017
Great, step it back,
move through your flow,

382
00:18:05,017 --> 00:18:09,121
or you can send it straight
to downward facing dog.

383
00:18:09,121 --> 00:18:11,891
Inhaling as you open your heart,

384
00:18:11,891 --> 00:18:15,127
and exhaling as 
you melt it back.

385
00:18:15,127 --> 00:18:18,297
(deep breath)

386
00:18:18,297 --> 00:18:20,633
When you arrive,
(deep breath)

387
00:18:20,633 --> 00:18:22,335
big breath in,
(deep breath)

388
00:18:22,335 --> 00:18:25,771
big breath out.
(deep breath)

389
00:18:25,771 --> 00:18:28,240
Here we go, drop the
right heel down this time,

390
00:18:28,240 --> 00:18:31,077
inhale, lift the 
left leg up high.

391
00:18:31,077 --> 00:18:34,547
Lift from your left inner
thigh, level the hips,

392
00:18:34,547 --> 00:18:38,718
strong and steady here.
(deep breathing)

393
00:18:41,654 --> 00:18:43,889
One more breath, 
inhale, you got it.

394
00:18:43,889 --> 00:18:45,958
(deep breath)
And exhale.

395
00:18:45,958 --> 00:18:48,160
Connect to your center.

396
00:18:48,160 --> 00:18:50,796
Knee to nose, naval draws up.

397
00:18:50,796 --> 00:18:52,965
Shoulders right 
over the wrist here,

398
00:18:52,965 --> 00:18:55,801
upper body's in plank.
(deep breath)

399
00:18:55,801 --> 00:18:57,837
Great, then step it up.

400
00:18:57,837 --> 00:19:00,139
Pivot on the back foot.

401
00:19:00,139 --> 00:19:03,576
When you're ready, 
Warrior 1, Virabhadrasana 1.

402
00:19:03,576 --> 00:19:06,312
(deep breathing)

403
00:19:10,080 --> 00:19:11,169
So, imagine the arm is an

404
00:19:11,169 --> 00:19:13,252
extension of the 
hip socket here,

405
00:19:13,252 --> 00:19:16,889
really reaching, lengthening.
(deep breath)

406
00:19:16,889 --> 00:19:19,859
Hug the lower ribs in,
find that containment,

407
00:19:19,859 --> 00:19:24,230
press into the outer edge
of the back foot strong.

408
00:19:24,230 --> 00:19:27,900
Focus on sensation 
over the shape.

409
00:19:27,900 --> 00:19:30,836
(deep breath)
Then inhale.

410
00:19:30,836 --> 00:19:32,471
Lift your heart a little more.

411
00:19:32,471 --> 00:19:33,873
Press into that back heel,

412
00:19:33,873 --> 00:19:35,908
and we'll take the left
hand, grab the right wrist,

413
00:19:35,908 --> 00:19:38,677
and just a gentle 
tilt to the left.

414
00:19:38,677 --> 00:19:42,248
Feel that connect, that
stretch from the right heel

415
00:19:42,248 --> 00:19:45,651
all the way through 
the right fingertips.

416
00:19:45,651 --> 00:19:48,054
Inhale.
(deep breath)

417
00:19:48,054 --> 00:19:50,389
And exhale, release.
(deep breath)

418
00:19:50,389 --> 00:19:52,324
Inhale in again.
(deep breath)

419
00:19:52,324 --> 00:19:56,295
And exhale, Warrior 2,
other side, check it out.

420
00:19:57,196 --> 00:19:59,031
So, if you're new 
to the practice,

421
00:19:59,031 --> 00:20:02,134
big breaths, 
take it nice and slow.

422
00:20:02,134 --> 00:20:04,203
Everyone, try to 
find something new.

423
00:20:04,203 --> 00:20:06,172
Maybe you've done a lot of
Warrior 2s in your life.

424
00:20:06,172 --> 00:20:08,707
Can you find something 
new to play with,

425
00:20:08,707 --> 00:20:10,609
to experiment, explore?

426
00:20:12,344 --> 00:20:15,114
(deep breathing)

427
00:20:18,951 --> 00:20:20,886
Focus is out past 
the left fingertips

428
00:20:20,886 --> 00:20:22,822
for a breath or two here.

429
00:20:22,822 --> 00:20:24,723
See if you can soften
the skin of the face,

430
00:20:24,723 --> 00:20:27,693
pull the pinkies back,
and lift your heart.

431
00:20:27,693 --> 00:20:30,496
Then keep pressing into the
knife edge of that back foot.

432
00:20:30,496 --> 00:20:33,566
As you send the left fingertips
forward, up and back,

433
00:20:33,566 --> 00:20:37,603
keep that front knee bent as
you find Peaceful Warrior here.

434
00:20:37,603 --> 00:20:39,939
Naval draws in, big stretch.

435
00:20:40,906 --> 00:20:44,665
Inhale, lengthen, 
and exhale,

436
00:20:44,665 --> 00:20:46,645
extended side angle.

437
00:20:46,645 --> 00:20:49,381
For starters, left knee comes
to the top of the left thigh,

438
00:20:49,381 --> 00:20:51,617
we tug back through 
that left hip crease,

439
00:20:51,617 --> 00:20:53,786
(deep breath)
front knee over front ankle.

440
00:20:53,786 --> 00:20:56,856
Inhale, right fingertips
towards the sky, big breaths.

441
00:20:56,856 --> 00:21:00,793
Fill all four sides of the
torso with your inhale.

442
00:21:00,793 --> 00:21:05,331
Ground down through your
foundation on the exhale.

443
00:21:05,331 --> 00:21:08,467
Maybe we open it up, left
fingertips down to the earth.

444
00:21:08,467 --> 00:21:12,104
Find length through 
the crown, inhale.

445
00:21:12,104 --> 00:21:15,674
Exhale, maybe right fingertips
towards the front edge,

446
00:21:15,674 --> 00:21:17,843
find that connect, 
strong connect,

447
00:21:17,843 --> 00:21:19,445
from the outer edge 
of the back foot,

448
00:21:19,445 --> 00:21:21,447
all the way through 
the right fingertips.

449
00:21:21,447 --> 00:21:22,781
Inhale in again.

450
00:21:23,616 --> 00:21:27,787
And exhale, we soften and
release back to the lunge.

451
00:21:27,787 --> 00:21:30,990
Find your twist here,
back knee stays lifted,

452
00:21:30,990 --> 00:21:35,161
inhale, open the chest, left
fingertips towards the sky.

453
00:21:36,395 --> 00:21:38,831
And exhale, release.
(deep breath)

454
00:21:38,831 --> 00:21:42,501
Plant the palms, step it back,
move through a Vinyasa,

455
00:21:42,501 --> 00:21:45,137
or straight to down dog,

456
00:21:45,137 --> 00:21:48,774
or you can take a little
child's pose here instead.

457
00:21:48,774 --> 00:21:52,978
Inhale, exhale.
(deep breath)

458
00:21:52,978 --> 00:21:57,149
We'll meet in down dog.
(deep breathing)

459
00:22:02,021 --> 00:22:05,658
When you arrive, and take your
time getting there, no rush,

460
00:22:05,658 --> 00:22:08,260
when you arrive 
take a deep breath in,

461
00:22:08,260 --> 00:22:10,829
and then go ahead and let out
some heat through the mouth,

462
00:22:10,829 --> 00:22:14,133
exhale.
(deep breathing)

463
00:22:18,204 --> 00:22:21,574
Bend the knees, 
inhale, look forward.

464
00:22:21,574 --> 00:22:24,310
Exhale, make your 
way to the top.

465
00:22:25,477 --> 00:22:28,447
Inhale, lifts you up
halfway, take your time,

466
00:22:28,447 --> 00:22:32,040
find length, and exhale, fold.

467
00:22:33,052 --> 00:22:37,556
Inhale, root to rise,
inhale, reach for the sky.

468
00:22:37,556 --> 00:22:42,161
And exhale, hands all the
way down at your sides.

469
00:22:42,161 --> 00:22:44,396
(laughs) Got so 
zenned out there.

470
00:22:44,396 --> 00:22:47,700
Take a moment here to
just stand in mountain.

471
00:22:47,700 --> 00:22:52,004
Observe your breath,
observe the sensations.

472
00:22:52,004 --> 00:22:54,740
(deep breathing)

473
00:22:59,845 --> 00:23:02,581
And gently bat 
the eyelashes open,

474
00:23:02,581 --> 00:23:05,784
swim the fingertips around,
opposite thumb on top,

475
00:23:05,784 --> 00:23:07,186
the one that feels 
a little wonky,

476
00:23:07,186 --> 00:23:08,487
let's just change
it up a little bit here.

477
00:23:08,487 --> 00:23:11,123
Knuckles draw down and
away, open the chest,

478
00:23:11,123 --> 00:23:13,626
and lengthen to the tail bone.

479
00:23:15,227 --> 00:23:17,196
Open through the chest,
lengthen through the tailbone,

480
00:23:17,196 --> 00:23:20,366
lift your heart, 
one more breath.

481
00:23:20,366 --> 00:23:22,968
(deep breath)
And then exhale, break free.

482
00:23:22,968 --> 00:23:26,505
Inhale, root to rise, 
big stretch.

483
00:23:26,505 --> 00:23:29,375
Exhale, slow with your
breath, all the way down,

484
00:23:29,375 --> 00:23:33,245
soften and bow.
(deep breath)

485
00:23:33,245 --> 00:23:37,116
Inhale, lift and lengthen.
(deep breath)

486
00:23:37,116 --> 00:23:40,686
Exhale, fold.
(deep breath)

487
00:23:41,720 --> 00:23:45,157
Plant the palms, step it back,
move through a Vinyasa,

488
00:23:45,157 --> 00:23:47,326
or straight to 
downward facing dog.

489
00:23:47,326 --> 00:23:50,095
(deep breathing)

490
00:23:56,568 --> 00:24:01,173
Great job guys, 
big breath in, big breath out.

491
00:24:01,173 --> 00:24:03,475
Side plank, Vashit...

492
00:24:03,475 --> 00:24:05,423
Vasisthasana.

493
00:24:06,779 --> 00:24:07,613
Whoa.

494
00:24:08,881 --> 00:24:12,151
Here we go, taking a
second to really connect

495
00:24:12,151 --> 00:24:15,321
to your center, your core,
we're gonna come into plank here

496
00:24:15,321 --> 00:24:19,224
by drawing the naval up,
rolling through the whole spine,

497
00:24:19,224 --> 00:24:22,795
and then shifting the torso
forward so it's parallel

498
00:24:22,795 --> 00:24:24,830
to the earth.
(deep breath)

499
00:24:24,830 --> 00:24:26,565
Then take the right 
hand to the midline,

500
00:24:26,565 --> 00:24:27,966
we're gonna come 
on to the outer edge

501
00:24:27,966 --> 00:24:29,835
of the right foot to start,
and then, right away,

502
00:24:29,835 --> 00:24:32,638
I'm gonna take my left hand to
my outer edge of my right hip

503
00:24:32,638 --> 00:24:35,674
and just lift it up, 
guide it up.

504
00:24:35,674 --> 00:24:38,777
Great, then I'll reach left
fingertips up towards the sky,

505
00:24:38,777 --> 00:24:40,245
sorry if I said right hand, 
left hand,

506
00:24:40,245 --> 00:24:42,548
all the way to the outer edge
of the right hip, lift it up,

507
00:24:42,548 --> 00:24:44,049
and then, right away, my
body may be telling me

508
00:24:44,049 --> 00:24:45,284
I need more support.

509
00:24:45,284 --> 00:24:46,652
So, I'll bend that left knee,

510
00:24:46,652 --> 00:24:47,653
bring the left foot 
to the ground,

511
00:24:47,653 --> 00:24:49,621
and still keep the 
hips lifted here,

512
00:24:49,621 --> 00:24:51,824
working on the arm strength,
the core strength of course,

513
00:24:51,824 --> 00:24:53,726
but just having a 
little more support,

514
00:24:53,726 --> 00:24:56,795
so that I can maintain
this length in my spine,

515
00:24:56,795 --> 00:24:57,863
my side body.

516
00:24:59,531 --> 00:25:01,066
I'm sore (laughs).

517
00:25:01,066 --> 00:25:02,634
Press away from the yoga mat,

518
00:25:02,634 --> 00:25:06,839
or we can also take different
variations here, tree legs.

519
00:25:06,839 --> 00:25:07,706
But last but not least,

520
00:25:07,706 --> 00:25:10,142
I'm gonna plug that left
shoulder into socket,

521
00:25:10,142 --> 00:25:13,512
and send the left fingertips
up towards the sky.

522
00:25:13,512 --> 00:25:15,414
Deep breath in, lift the hips.

523
00:25:15,414 --> 00:25:16,682
(deep breath)

524
00:25:16,682 --> 00:25:21,086
Take one more breath cycle
in and out, you got it.

525
00:25:21,086 --> 00:25:24,556
And then use an exhale
to bring you back down.

526
00:25:24,556 --> 00:25:27,860
Great, move through Vinyasa,
or slowly lower the knees,

527
00:25:27,860 --> 00:25:29,428
and take child's pose in between

528
00:25:29,428 --> 00:25:31,730
by swimming 
the fingertips behind.

529
00:25:31,730 --> 00:25:33,932
(deep breath)

530
00:25:33,932 --> 00:25:38,337
Moving with the breath.
(deep breathing)

531
00:25:38,337 --> 00:25:41,006
We'll meet back 
in downward facing dog.

532
00:25:41,006 --> 00:25:44,410
(deep breath)
Other side, here we go.

533
00:25:44,410 --> 00:25:46,545
Big breath in.
(deep breath)

534
00:25:46,545 --> 00:25:48,580
When you arrive, big breath
out through the mouth.

535
00:25:48,580 --> 00:25:52,217
(deep breath)
Naval draws up.

536
00:25:52,217 --> 00:25:53,285
Move from your center,

537
00:25:53,285 --> 00:25:57,856
move from the middle as
you slowly shift forward.

538
00:25:57,856 --> 00:25:59,892
Great, left hand comes
to the center this time,

539
00:25:59,892 --> 00:26:02,327
and we stack the feet.

540
00:26:02,327 --> 00:26:03,862
Right hand comes 
to the outer edge

541
00:26:03,862 --> 00:26:05,264
of the left hip to guide it.

542
00:26:05,264 --> 00:26:08,367
Lift it all the way 
up, up, up, up.

543
00:26:08,367 --> 00:26:10,135
And then right fingertips
up towards the sky,

544
00:26:10,135 --> 00:26:11,503
careful not to drop
in the neck here,

545
00:26:11,503 --> 00:26:13,672
crown of the 
head shoots forward,

546
00:26:13,672 --> 00:26:15,574
nice long lines of energy.

547
00:26:15,574 --> 00:26:17,876
If you need to bend that knee,

548
00:26:17,876 --> 00:26:20,746
we find a little support here.

549
00:26:20,746 --> 00:26:22,581
Breathe deep, 
connect to your power,

550
00:26:22,581 --> 00:26:24,583
press away from you yoga mat.

551
00:26:24,583 --> 00:26:27,920
100% full body experience.

552
00:26:27,920 --> 00:26:29,188
Last but not least,

553
00:26:29,188 --> 00:26:31,156
we'll send the right
fingertips all the way up,

554
00:26:31,156 --> 00:26:32,558
find that length, again,

555
00:26:32,558 --> 00:26:34,626
you can take any 
variation you like here,

556
00:26:34,626 --> 00:26:37,629
or evolve your 
practice in time too.

557
00:26:38,797 --> 00:26:41,366
And one more big breath in here,

558
00:26:41,366 --> 00:26:45,170
find expansion, and
then exhale to release.

559
00:26:45,170 --> 00:26:48,841
Last call for Vinyasa,
take it or leave it.

560
00:26:48,841 --> 00:26:50,609
(deep breath)

561
00:26:50,609 --> 00:26:54,980
We'll meet in down dog.
(deep breath)

562
00:26:54,980 --> 00:26:58,917
For a big breath in, and a
big cleansing breath out.

563
00:26:58,917 --> 00:27:00,953
(deep breath)

564
00:27:00,953 --> 00:27:02,988
Let's do one more, inhale in.
(deep breath)

565
00:27:02,988 --> 00:27:05,257
How about a lion's breath
exhale, tongue out?

566
00:27:05,257 --> 00:27:07,459
(deep breath)

567
00:27:07,459 --> 00:27:10,195
Great, slow and 
with control, with grace,

568
00:27:10,195 --> 00:27:13,665
lower the knees down, 
bring them together,

569
00:27:13,665 --> 00:27:18,370
arch to arch together,
swim the fingertips back,

570
00:27:18,370 --> 00:27:21,974
child's pose.
(deep breath)

571
00:27:25,210 --> 00:27:28,680
If you can, see if you can
soften through the jaw,

572
00:27:28,680 --> 00:27:31,783
maybe even part the
lips or open the mouth.

573
00:27:31,783 --> 00:27:34,520
(deep breathing)

574
00:27:36,421 --> 00:27:38,824
Relax the weight of the
shoulders down.

575
00:27:38,824 --> 00:27:41,560
(deep breathing)

576
00:27:44,129 --> 00:27:47,099
And inhale lots of love in, 
deep breath.

577
00:27:47,099 --> 00:27:48,934
(deep breath)

578
00:27:48,934 --> 00:27:53,272
Exhale lots of love out.
(deep breath)

579
00:27:53,272 --> 00:27:54,840
Slowly begin to 
reach the fingertips

580
00:27:54,840 --> 00:27:58,810
up towards the front edge,
and nice and easy, soft,

581
00:27:58,810 --> 00:28:01,313
you can pretend like you're
moving through water here,

582
00:28:01,313 --> 00:28:03,081
we're just gonna 
transition to a seat,

583
00:28:03,081 --> 00:28:05,817
so swinging the 
legs to one side,

584
00:28:06,919 --> 00:28:09,688
and sending the 
legs out in front.

585
00:28:09,688 --> 00:28:10,923
It's nice to move slow,

586
00:28:10,923 --> 00:28:14,593
especially if you're 
new to the practice.

587
00:28:14,593 --> 00:28:17,796
A yoga asana practice
is much more powerful

588
00:28:17,796 --> 00:28:19,631
than people realize.

589
00:28:19,631 --> 00:28:22,000
The systems of the body
getting moved around,

590
00:28:22,000 --> 00:28:24,603
the energy of the 
body getting shifted.

591
00:28:24,603 --> 00:28:26,305
(deep breath)

592
00:28:26,305 --> 00:28:27,573
Homey don't play sometimes,

593
00:28:27,573 --> 00:28:31,009
so nice and slow mindful
movement is really good.

594
00:28:31,009 --> 00:28:32,244
Alright, so when you get there,

595
00:28:32,244 --> 00:28:33,946
go ahead and dig the 
heels into the earth,

596
00:28:33,946 --> 00:28:35,547
lift the knees up 
towards the sky,

597
00:28:35,547 --> 00:28:39,151
and then bring the
hands behind the thighs.

598
00:28:39,151 --> 00:28:41,653
So, a lot of times when people
think boat pose, Navasana,

599
00:28:41,653 --> 00:28:43,255
they feel like, awe, 
they have to get

600
00:28:43,255 --> 00:28:45,757
into this perfect shape, right.

601
00:28:45,757 --> 00:28:48,560
Whoa (laughs).

602
00:28:48,560 --> 00:28:50,862
That's why we shouldn't
try to focus on the shape,

603
00:28:50,862 --> 00:28:51,964
but rather the sensation.

604
00:28:51,964 --> 00:28:54,333
So, since we're focusing on
the side body awareness today,

605
00:28:54,333 --> 00:28:56,234
and this lift through all
four sides of the torso,

606
00:28:56,234 --> 00:28:58,036
this is a great 
little pose to try.

607
00:28:58,036 --> 00:29:00,272
Looping the shoulders, 
lifting the heart,

608
00:29:00,272 --> 00:29:02,608
and then keeping that
connect from the hips

609
00:29:02,608 --> 00:29:04,309
all the way up through 
the armpit chest,

610
00:29:04,309 --> 00:29:08,146
as you lift the shins
parallel to the ceiling.

611
00:29:09,081 --> 00:29:11,950
Then you can stay there,
hands behind the thighs,

612
00:29:11,950 --> 00:29:13,318
or reach the fingertips forward,

613
00:29:13,318 --> 00:29:15,020
maybe open the palms,

614
00:29:15,020 --> 00:29:18,223
and you can stay there
or inhale, flying V,

615
00:29:18,223 --> 00:29:19,725
exhale straighten the legs.

616
00:29:19,725 --> 00:29:22,928
(deep breath)
Great, come back.

617
00:29:22,928 --> 00:29:24,863
Inhale in, exhale, try again.

618
00:29:24,863 --> 00:29:27,799
Flying V, 
straighten the legs.

619
00:29:27,799 --> 00:29:30,135
Great, come back, 
and one more time.

620
00:29:30,135 --> 00:29:31,937
Inhale, flying V.
(deep breath)

621
00:29:31,937 --> 00:29:34,806
Exhale, straighten the legs.
(deep breath)

622
00:29:34,806 --> 00:29:36,608
Great, and release.

623
00:29:36,608 --> 00:29:38,510
Come to Sukhasana, 
meditation pose,

624
00:29:38,510 --> 00:29:40,245
where you just 
let everything go,

625
00:29:40,245 --> 00:29:42,014
maybe open the palms.

626
00:29:44,316 --> 00:29:45,550
Then close your 
eyes and once again,

627
00:29:45,550 --> 00:29:49,454
find this lift from the
hips to the armpit chest.

628
00:29:49,454 --> 00:29:52,190
Just opening through the
front body, and the back body,

629
00:29:52,190 --> 00:29:55,227
upper back body.
(deep breath)

630
00:29:55,227 --> 00:29:56,628
And just take a quiet 
moment to notice

631
00:29:56,628 --> 00:29:58,397
what it feels like 
to be alive today,

632
00:29:58,397 --> 00:30:00,699
and listen to the 
sound of your breath.

633
00:30:00,699 --> 00:30:04,703
(deep breath)
Flowing in and out that prana.

634
00:30:04,703 --> 00:30:07,606
(deep breath)
Pranayama.

635
00:30:07,606 --> 00:30:10,108
(deep breath)

636
00:30:14,980 --> 00:30:17,482
And then gently release.

637
00:30:17,482 --> 00:30:19,685
Let's come to 
flat back position,

638
00:30:19,685 --> 00:30:21,887
nice and slow, awesome work.

639
00:30:21,887 --> 00:30:25,357
Hug right knee into the chest, 
whenever you get there,

640
00:30:25,357 --> 00:30:26,732
and then take a little twist.

641
00:30:26,732 --> 00:30:29,828
So, we'll inhale, right
knee, all the way up and in.

642
00:30:29,828 --> 00:30:32,798
And then exhale, 
Supine Twist, to the left.

643
00:30:32,798 --> 00:30:34,433
You can open out 
through the right arm,

644
00:30:34,433 --> 00:30:37,302
should feel amazing here, 
big breaths.

645
00:30:37,302 --> 00:30:40,038
(deep breathing)

646
00:30:42,674 --> 00:30:44,576
Then roll it back 
through center.

647
00:30:44,576 --> 00:30:47,546
(deep breath)
And switch.

648
00:30:47,546 --> 00:30:49,147
Left knee in, right leg out,

649
00:30:49,147 --> 00:30:52,217
big breath as you squeeze left
knee up towards your heart.

650
00:30:52,217 --> 00:30:54,485
Exhale, Supine Twist.

651
00:30:57,522 --> 00:31:00,292
(deep breathing)

652
00:31:06,631 --> 00:31:09,401
Great, one more big inhale.
(deep breath)

653
00:31:09,401 --> 00:31:13,238
And exhale, release.
(deep breath)

654
00:31:13,238 --> 00:31:18,076
Come back to center, 
hug both knees into the chest.

655
00:31:18,076 --> 00:31:21,113
Feel that support, 
that length in the lower back.

656
00:31:21,113 --> 00:31:23,915
Snuggle the shoulder blades
underneath your heart space,

657
00:31:23,915 --> 00:31:25,383
and then whatever 
feels good here,

658
00:31:25,383 --> 00:31:27,819
I'm gonna recommend taking
the palms to the knees,

659
00:31:27,819 --> 00:31:30,021
and then reaching the knees
towards the front edge,

660
00:31:30,021 --> 00:31:31,690
you can soften 
through your feet,

661
00:31:31,690 --> 00:31:34,693
and just allow the lower
back to come up here,

662
00:31:34,693 --> 00:31:36,762
so you can slide a hand
underneath the lower back.

663
00:31:36,762 --> 00:31:38,029
It should feel really great.

664
00:31:38,029 --> 00:31:41,299
From here, you can take it to
a happy baby pose if you like.

665
00:31:41,299 --> 00:31:43,001
(deep breath)

666
00:31:43,001 --> 00:31:47,072
Or to some yogi bicycles
for a more core workout.

667
00:31:49,808 --> 00:31:51,676
So, take a moment to ask
yourself what you need,

668
00:31:51,676 --> 00:31:54,913
listen to yourself, 
practice listening.

669
00:31:56,148 --> 00:31:58,383
Then eventually, 
we'll head to our final

670
00:31:58,383 --> 00:32:02,166
and most precious posture,
Shavasana.

671
00:32:02,921 --> 00:32:04,790
Take your time, again,
you have happy baby,

672
00:32:04,790 --> 00:32:07,859
you can do some core engagement,

673
00:32:07,859 --> 00:32:10,862
you can take a
Suptabaddha-koṇāsana.

674
00:32:11,763 --> 00:32:15,646
Or we're ready 
for the corpse pose.

675
00:32:18,904 --> 00:32:19,871
So, this is your practice.

676
00:32:19,871 --> 00:32:22,140
Thank you so much 
for sharing it with me,

677
00:32:22,140 --> 00:32:23,909
thank you for letting 
me guide you today.

678
00:32:23,909 --> 00:32:25,677
Return to this practice.

679
00:32:25,677 --> 00:32:27,045
You can give 
yourself a challenge

680
00:32:27,045 --> 00:32:28,613
of doing this once 
a week for a month,

681
00:32:28,613 --> 00:32:30,415
and just notice 
how things change.

682
00:32:30,415 --> 00:32:31,883
If you wanna do more you can,

683
00:32:31,883 --> 00:32:34,786
but I think it's a nice
little challenge to try

684
00:32:34,786 --> 00:32:37,189
this once a week for a month,

685
00:32:37,189 --> 00:32:38,857
or just try it four times.

686
00:32:38,857 --> 00:32:42,360
Just notice how it changes, 
how it shifts.

687
00:32:43,862 --> 00:32:46,031
Make sure you take some time,

688
00:32:46,031 --> 00:32:48,700
even if you only 
have a little bit,

689
00:32:48,700 --> 00:32:51,803
to rest in Shavasana, 
find stillness.

690
00:32:53,605 --> 00:32:55,140
A moment where you can let go,

691
00:32:55,140 --> 00:32:56,875
and allow the 
nutrients of your practice

692
00:32:56,875 --> 00:32:59,444
to seep in and settle in.

693
00:32:59,444 --> 00:33:00,679
Awesome work today.

694
00:33:00,679 --> 00:33:03,048
Again, thank you for sharing
your practice with me.

695
00:33:03,048 --> 00:33:05,584
I'll see ya next time.

696
00:33:05,584 --> 00:33:06,418
Namaste.

697
00:33:10,021 --> 00:33:13,358
(bright acoustic music)