1 00:00:00,120 --> 00:00:01,469 what's up everyone welcome to yoga with 2 00:00:01,469 --> 00:00:03,540 Adriene today on the foundations of yoga 3 00:00:03,540 --> 00:00:06,180 we're learning standing splits 4 00:00:06,180 --> 00:00:08,580 so you've request that we start to carve 5 00:00:08,580 --> 00:00:10,620 through the advanced postures this is 6 00:00:10,620 --> 00:00:11,910 one of them but it's beginner friendly 7 00:00:11,910 --> 00:00:13,410 as well because we're going to work it 8 00:00:13,410 --> 00:00:15,030 from the ground up with lots of 9 00:00:15,030 --> 00:00:17,279 integrity and lots of love so hop on 10 00:00:17,279 --> 00:00:20,119 your mat and let's begin 11 00:00:29,349 --> 00:00:32,418 well writing my friends so to get into 12 00:00:32,418 --> 00:00:33,680 the posture day we're going to start on 13 00:00:33,680 --> 00:00:37,430 all fours moving nice and slow making 14 00:00:37,430 --> 00:00:41,960 sure that as we learn new postures and 15 00:00:41,960 --> 00:00:43,730 return to the basics that were being 16 00:00:43,730 --> 00:00:45,290 really mindful of how we get in and out 17 00:00:45,290 --> 00:00:47,269 of things so that we can make sure that 18 00:00:47,269 --> 00:00:49,790 it feels good so you might even sneak in 19 00:00:49,790 --> 00:00:55,040 a little cat-cow here why not and then 20 00:00:55,040 --> 00:00:56,510 when you're ready we'll lift the right 21 00:00:56,510 --> 00:00:58,790 foot up and come into a nice low lunge 22 00:00:58,790 --> 00:01:00,769 lifting the back leg you might keep it 23 00:01:00,769 --> 00:01:01,820 down for a breath or two while you 24 00:01:01,820 --> 00:01:05,360 stretch out your lower body connect to 25 00:01:05,360 --> 00:01:07,340 your breath and whenever you're ready 26 00:01:07,340 --> 00:01:09,110 keep that front knee stacked over the 27 00:01:09,110 --> 00:01:10,610 front ankle as we reach the fingertips 28 00:01:10,610 --> 00:01:13,610 up strong powerful pose here coming into 29 00:01:13,610 --> 00:01:15,380 a high lunge and the reason we're coming 30 00:01:15,380 --> 00:01:17,689 here is to really kind of connect to 31 00:01:17,689 --> 00:01:19,939 strength power stability in the lower 32 00:01:19,939 --> 00:01:22,280 body and keep this awareness in the 33 00:01:22,280 --> 00:01:23,540 upper body of course too so we're 34 00:01:23,540 --> 00:01:26,900 reaching up we're finding the strength 35 00:01:26,900 --> 00:01:28,939 in the lower body and I'm also pulling 36 00:01:28,939 --> 00:01:31,340 my right hip crease back making sure to 37 00:01:31,340 --> 00:01:34,100 remember foundations of high lunge here 38 00:01:34,100 --> 00:01:38,000 nice lengthening of the tailbone down 39 00:01:38,000 --> 00:01:40,179 just paying attention to the sacrum here 40 00:01:40,179 --> 00:01:43,100 inhale in here one more strong breath 41 00:01:43,100 --> 00:01:46,570 and then exhale back to your low lunge 42 00:01:46,570 --> 00:01:49,729 awesome now we're going to slowly hop 43 00:01:49,729 --> 00:01:51,619 the left toes in a couple times you have 44 00:01:51,619 --> 00:01:53,659 to do it all in one and then on a big 45 00:01:53,659 --> 00:01:56,030 big exhale so take a deep breath in on a 46 00:01:56,030 --> 00:02:00,079 big exhale we'll lift the back leg up so 47 00:02:00,079 --> 00:02:01,579 we're going to build this in fact I'd 48 00:02:01,579 --> 00:02:03,530 like to invite you to forget what you 49 00:02:03,530 --> 00:02:06,640 know about the shape of standing split 50 00:02:06,640 --> 00:02:09,530 so we know this big big thing see if you 51 00:02:09,530 --> 00:02:11,710 can just keep it nice and low have 52 00:02:11,710 --> 00:02:14,569 integrity and mindfulness as we build 53 00:02:14,569 --> 00:02:16,790 this posture so I can actually do a 54 00:02:16,790 --> 00:02:18,470 higher one but I'm going to keep it nice 55 00:02:18,470 --> 00:02:20,990 and low and I encourage you to to even 56 00:02:20,990 --> 00:02:23,120 if you think you can go higher keep a 57 00:02:23,120 --> 00:02:24,680 soft bend in your standing leg 58 00:02:24,680 --> 00:02:26,510 foundations of yoga pressing into all 59 00:02:26,510 --> 00:02:28,209 four corners of the standing foot 60 00:02:28,209 --> 00:02:31,819 fingertips on the mat long beautiful 61 00:02:31,819 --> 00:02:35,480 neck here just to start so lots of 62 00:02:35,480 --> 00:02:37,220 awareness in the shoulders we might 63 00:02:37,220 --> 00:02:38,730 begin to feel a shake 64 00:02:38,730 --> 00:02:40,170 so strengthening strengthening that 65 00:02:40,170 --> 00:02:42,629 standing leg and really kind of 66 00:02:42,629 --> 00:02:45,480 connecting to our core here and then I'm 67 00:02:45,480 --> 00:02:48,420 going to slowly press out really slow so 68 00:02:48,420 --> 00:02:49,890 bend your left knee and then slowly 69 00:02:49,890 --> 00:02:52,470 press out awareness through all four 70 00:02:52,470 --> 00:02:55,950 corners of that left foot flexing the 71 00:02:55,950 --> 00:02:57,860 left foot and spreading the left toes 72 00:02:57,860 --> 00:02:59,640 now everyone 73 00:02:59,640 --> 00:03:01,860 energetically draw your right hip and 74 00:03:01,860 --> 00:03:03,540 take maybe take your right thumb and 75 00:03:03,540 --> 00:03:05,790 energetically pull your right hip up 76 00:03:05,790 --> 00:03:08,310 here so we're kind of leveling the 77 00:03:08,310 --> 00:03:10,980 buttocks here squaring the hips and 78 00:03:10,980 --> 00:03:13,319 times we call it and I'm going to take 79 00:03:13,319 --> 00:03:16,230 one more breath here and then on an 80 00:03:16,230 --> 00:03:17,849 exhale I'm going to release back down 81 00:03:17,849 --> 00:03:21,060 also come back to all fours sit back on 82 00:03:21,060 --> 00:03:24,950 your heels and take a rest 83 00:03:25,670 --> 00:03:28,950 how's one let's try to get in the same 84 00:03:28,950 --> 00:03:34,980 side okay back to all fours find your 85 00:03:34,980 --> 00:03:36,150 breath and then we'll step the right 86 00:03:36,150 --> 00:03:39,209 foot up in your own time make your way 87 00:03:39,209 --> 00:03:41,220 up to that high lunge for one swift 88 00:03:41,220 --> 00:03:44,250 breath inhale in pull the right hip 89 00:03:44,250 --> 00:03:46,049 crease back connect to the power of the 90 00:03:46,049 --> 00:03:49,319 legs and on an exhale release then we'll 91 00:03:49,319 --> 00:03:53,120 step the left toes up and on an exhale 92 00:03:53,120 --> 00:03:57,000 press into the standing leg draw energy 93 00:03:57,000 --> 00:03:59,250 up from the arch of that right foot this 94 00:03:59,250 --> 00:04:01,440 time maybe the palms come to the mat and 95 00:04:01,440 --> 00:04:03,840 I'd like to invite you to really tone 96 00:04:03,840 --> 00:04:07,349 your left quadricep here so engage the 97 00:04:07,349 --> 00:04:09,419 left quad as you press into your left 98 00:04:09,419 --> 00:04:13,290 foot and again we go through our 99 00:04:13,290 --> 00:04:14,730 checklist spreading awareness through 100 00:04:14,730 --> 00:04:16,858 all four corners of the feet finding 101 00:04:16,858 --> 00:04:18,269 length awareness in the neck and 102 00:04:18,269 --> 00:04:20,160 shoulders this time we can allow the 103 00:04:20,160 --> 00:04:23,250 crown of the head to draw down and we 104 00:04:23,250 --> 00:04:25,590 pull the right hip crease back hug the 105 00:04:25,590 --> 00:04:28,410 outer ribs in so nice awareness here in 106 00:04:28,410 --> 00:04:31,380 the torso and we breathe tuck the chin 107 00:04:31,380 --> 00:04:33,150 into the chest if you can or keep your 108 00:04:33,150 --> 00:04:37,380 gaze down nice and strong great so we're 109 00:04:37,380 --> 00:04:39,419 leveling the hips here and we're 110 00:04:39,419 --> 00:04:41,520 focusing on sensation rather than shape 111 00:04:41,520 --> 00:04:43,349 so we kind of blast through then we 112 00:04:43,349 --> 00:04:46,490 never really get to a nice beautiful 113 00:04:46,490 --> 00:04:49,919 standing split or at least we can't 114 00:04:49,919 --> 00:04:51,090 evolve it kind of 115 00:04:51,090 --> 00:04:53,880 stays that way so forget what you see in 116 00:04:53,880 --> 00:04:55,440 the magazines and just focus on the 117 00:04:55,440 --> 00:04:57,360 sensation here nice strong pulls one 118 00:04:57,360 --> 00:05:01,169 more breath and then we use an exhale to 119 00:05:01,169 --> 00:05:03,810 release awesome coming back through the 120 00:05:03,810 --> 00:05:06,930 lung and then all fours feel free to sit 121 00:05:06,930 --> 00:05:09,120 on the heels here or maybe this time you 122 00:05:09,120 --> 00:05:11,190 rest in a Child's Pose 123 00:05:11,190 --> 00:05:13,350 feel free to wiggle out the fingertips 124 00:05:13,350 --> 00:05:15,330 rotate the wrists anything and 125 00:05:15,330 --> 00:05:16,949 everything that feels good here lead and 126 00:05:16,949 --> 00:05:19,970 I'll go hahaha 127 00:05:23,660 --> 00:05:26,669 then we'll slowly come back up and we'll 128 00:05:26,669 --> 00:05:28,560 try the same thing on the other side so 129 00:05:28,560 --> 00:05:30,840 from all fours we step the left foot up 130 00:05:30,840 --> 00:05:34,889 into our lunge curl the right toes under 131 00:05:34,889 --> 00:05:37,169 come through that low lunge stretch it 132 00:05:37,169 --> 00:05:39,889 out here for a couple breaths and then 133 00:05:39,889 --> 00:05:42,600 when you are ready we'll inhale sweep 134 00:05:42,600 --> 00:05:45,330 the fingertips up and overhead and just 135 00:05:45,330 --> 00:05:46,889 connect to the power of the legs here so 136 00:05:46,889 --> 00:05:48,720 I like to bend my right knee lengthen 137 00:05:48,720 --> 00:05:51,090 the tailbone down pull the left hip 138 00:05:51,090 --> 00:05:52,979 crease back so I'm really coming into 139 00:05:52,979 --> 00:05:55,830 the power of the legs and already paying 140 00:05:55,830 --> 00:05:57,900 attention to my sacrum here so that when 141 00:05:57,900 --> 00:06:00,240 I come into the posture I can work to 142 00:06:00,240 --> 00:06:02,930 keep that nice and flat nice and stable 143 00:06:02,930 --> 00:06:05,820 inhale in wherever you are and use your 144 00:06:05,820 --> 00:06:08,849 exhale to return back down and then 145 00:06:08,849 --> 00:06:12,020 we'll step the right toes in once twice 146 00:06:12,020 --> 00:06:16,560 three times the standing split just 147 00:06:16,560 --> 00:06:18,110 kidding 148 00:06:18,110 --> 00:06:20,820 inhale in exhale lift the right leg up 149 00:06:20,820 --> 00:06:24,030 high so a couple of things I'll show you 150 00:06:24,030 --> 00:06:26,039 on this side if you're watching or if 151 00:06:26,039 --> 00:06:28,139 you can just listen to my voice here the 152 00:06:28,139 --> 00:06:30,240 right hip wants to stack over the left 153 00:06:30,240 --> 00:06:31,710 and so I'm going to draw my right toes 154 00:06:31,710 --> 00:06:34,889 down towards the yoga mat and level out 155 00:06:34,889 --> 00:06:38,970 the buttocks level out the hips pull the 156 00:06:38,970 --> 00:06:41,460 left hip crease back and again we can 157 00:06:41,460 --> 00:06:46,110 tone that right quad stay long in the 158 00:06:46,110 --> 00:06:49,139 neck draw energy up from your standing 159 00:06:49,139 --> 00:06:50,970 leg careful not to lock that standing 160 00:06:50,970 --> 00:06:54,470 knee deep breath in here everybody and 161 00:06:54,470 --> 00:06:57,810 then exhale back to your low lunge we're 162 00:06:57,810 --> 00:06:59,159 just going to take our break here in the 163 00:06:59,159 --> 00:07:02,020 lunge this time so one 164 00:07:02,020 --> 00:07:07,509 breath in and a long breath out and then 165 00:07:07,509 --> 00:07:09,220 we'll return to the high lunge so here 166 00:07:09,220 --> 00:07:11,650 we go on a swift breath in common to 167 00:07:11,650 --> 00:07:15,729 your power high lunge exhale straight to 168 00:07:15,729 --> 00:07:17,169 standing split maybe you do it in one 169 00:07:17,169 --> 00:07:19,449 step this time and maybe that's just 170 00:07:19,449 --> 00:07:22,419 some where we head later other options 171 00:07:22,419 --> 00:07:26,560 to head for are wrapping the arms around 172 00:07:26,560 --> 00:07:30,580 the calf here maybe it's just one arm to 173 00:07:30,580 --> 00:07:35,380 start maybe eventually we get both so 174 00:07:35,380 --> 00:07:37,330 really working from the ground up though 175 00:07:37,330 --> 00:07:40,389 adding things on with time and with 176 00:07:40,389 --> 00:07:44,889 breath wherever you are take one more 177 00:07:44,889 --> 00:07:46,930 breath in radiates energy throughout the 178 00:07:46,930 --> 00:07:48,819 entire body make sure you're not 179 00:07:48,819 --> 00:07:50,639 clenching in the neck and shoulders and 180 00:07:50,639 --> 00:07:53,500 then we'll slowly release back to the 181 00:07:53,500 --> 00:07:56,139 low lunge and we'll plant the palms and 182 00:07:56,139 --> 00:07:58,030 step the left toes back to a downward 183 00:07:58,030 --> 00:08:02,830 dog pedal it out walk the feet to the 184 00:08:02,830 --> 00:08:04,690 center of the mat and then we'll slowly 185 00:08:04,690 --> 00:08:09,849 roll it up nice work everyone deep 186 00:08:09,849 --> 00:08:11,979 breath in as you rise up into Mountain 187 00:08:11,979 --> 00:08:18,340 Pose and exhale shake it off alright my 188 00:08:18,340 --> 00:08:19,840 friends awesome works that was the 189 00:08:19,840 --> 00:08:22,419 basics of standing splits this is a 190 00:08:22,419 --> 00:08:24,880 wonderful posture to return to you know 191 00:08:24,880 --> 00:08:26,529 once a week or when you're doing your 192 00:08:26,529 --> 00:08:29,380 home practice play time to see how 193 00:08:29,380 --> 00:08:32,229 evolves and grows be patient be kind 194 00:08:32,229 --> 00:08:34,929 really work on you know building these 195 00:08:34,929 --> 00:08:36,669 poses from the ground up so you can have 196 00:08:36,669 --> 00:08:41,649 a strong foundation to fly free I'll see 197 00:08:41,649 --> 00:08:43,510 you next time free yoga videos every 198 00:08:43,510 --> 00:08:45,160 Wednesday questions comments down below 199 00:08:45,160 --> 00:08:45,810 I love 200 00:08:45,810 --> 00:08:48,829 guys take good care