1 00:00:00,200 --> 00:00:02,636 - What's up everyone. Welcome to Yoga with Adriene, 2 00:00:02,636 --> 00:00:04,070 I am Adriene, this is Benji, 3 00:00:04,070 --> 00:00:07,808 and today we have Total Body Yoga Deep Core. 4 00:00:07,808 --> 00:00:11,017 So hop into something comfy, and let's get started. 5 00:00:11,545 --> 00:00:15,115 (bright music) 6 00:00:23,981 --> 00:00:25,359 Alright, my darling friends, 7 00:00:25,359 --> 00:00:30,230 let's begin today's practice lying down on the ground. 8 00:00:31,698 --> 00:00:34,735 Ooh, come on down, feel that support of your yoga mat 9 00:00:34,735 --> 00:00:37,170 on your back, you made an amazing choice. 10 00:00:37,170 --> 00:00:38,672 We're gonna jump right in today. 11 00:00:38,672 --> 00:00:41,742 Bend your knees, bring the soles of the feet to the ground. 12 00:00:41,742 --> 00:00:43,677 Bring your hands to your belly, 13 00:00:43,677 --> 00:00:47,014 and let's start to tap into a nice conscious breath. 14 00:00:48,282 --> 00:00:53,086 Just close your eyes, send some love and respect 15 00:00:53,086 --> 00:00:57,827 to your belly, to the abdominals, 16 00:00:57,827 --> 00:00:59,611 to your stomach. 17 00:01:01,808 --> 00:01:03,976 We're gonna 18 00:01:03,976 --> 00:01:06,466 jump in with some floor work today 19 00:01:06,466 --> 00:01:09,903 and then we'll end with a little flow, a little vinyasa, 20 00:01:09,903 --> 00:01:13,407 to help you feel awesome from head to toe. 21 00:01:13,407 --> 00:01:17,177 But let's take a second here to close the eyes. 22 00:01:17,177 --> 00:01:19,746 Feel the warmth of your hands on your belly. 23 00:01:21,014 --> 00:01:24,051 And again, as you start to breathe... 24 00:01:28,288 --> 00:01:30,958 Deeper, more consciously, (chuckles) 25 00:01:30,958 --> 00:01:32,726 searching for that right word, 26 00:01:32,726 --> 00:01:37,297 send some love and respect to 27 00:01:38,966 --> 00:01:41,268 where your hands are placed, to the belly. 28 00:01:43,036 --> 00:01:45,205 And that's gonna be our approach 29 00:01:45,205 --> 00:01:49,476 as we build strength in the abdominal wall 30 00:01:49,476 --> 00:01:52,079 in the deeper core muscles. 31 00:01:54,214 --> 00:01:56,249 Love and respect, 32 00:01:56,249 --> 00:02:00,287 and always, conscious breath first. 33 00:02:08,461 --> 00:02:10,330 Alright, just take one more cycle 34 00:02:10,330 --> 00:02:12,766 of breath here to drop in, to land. 35 00:02:21,041 --> 00:02:24,111 Alright, and then we'll slowly open the eyes, 36 00:02:24,111 --> 00:02:25,912 bring the hands to the earth, 37 00:02:25,912 --> 00:02:28,382 walk your heels up towards your sits bones, 38 00:02:28,382 --> 00:02:32,586 towards your glutes, and with the hands 39 00:02:32,586 --> 00:02:34,821 and feet firmly planted on the earth, 40 00:02:34,821 --> 00:02:37,157 you can take your gaze up towards the sky 41 00:02:37,157 --> 00:02:39,626 and use the sound of my voice to guide you. 42 00:02:39,626 --> 00:02:40,961 We're gonna press into your foundation 43 00:02:40,961 --> 00:02:45,298 and slowly lift the hip points up for a baby bridge. 44 00:02:45,298 --> 00:02:48,668 Squeeze the glutes, breathe in, 45 00:02:48,668 --> 00:02:50,804 and then exhale to lower down. 46 00:02:52,539 --> 00:02:54,508 Twice more like that, shins forward, 47 00:02:54,508 --> 00:02:58,245 hip points up to the sky, lift your chest to your chin, 48 00:02:58,245 --> 00:03:00,981 and then your chin all the way up towards the heavens, 49 00:03:00,981 --> 00:03:04,584 squeeze the glutes, and then slowly release. 50 00:03:05,786 --> 00:03:08,722 One more, inhale in, ground through the feet, 51 00:03:08,722 --> 00:03:13,460 lift the hip points up high, shins forward, breathe in. 52 00:03:14,394 --> 00:03:19,192 And then exhale to slowly lower, breathe out. Awesome. 53 00:03:19,866 --> 00:03:21,501 Interlace the fingertips now, 54 00:03:21,501 --> 00:03:23,770 bring the hands behind the head. 55 00:03:23,770 --> 00:03:26,773 Extend your thumbs to help cradle your neck here. 56 00:03:28,048 --> 00:03:30,343 So it's difficult 'cause I'm not in the room with you 57 00:03:30,343 --> 00:03:32,505 but we're gonna work really hard 58 00:03:32,505 --> 00:03:34,881 to create extra awareness in the neck today 59 00:03:34,881 --> 00:03:37,717 so you don't feel like you have any tension 60 00:03:37,717 --> 00:03:41,221 or stress in the neck for this practice. 61 00:03:41,221 --> 00:03:45,144 We're culturally accustomed to a crunch, 62 00:03:45,144 --> 00:03:47,494 and even when I say there's no crunches 63 00:03:47,494 --> 00:03:49,362 in the practices that I share, 64 00:03:50,330 --> 00:03:52,899 people still respond like, 65 00:03:52,899 --> 00:03:54,968 "Oh, my neck really hurt on the crunches." 66 00:03:54,968 --> 00:03:58,138 So, just wanna share, reiterate, no crunching. 67 00:03:58,138 --> 00:04:00,674 Inhale in, hug the lower ribs 68 00:04:01,708 --> 00:04:03,577 in and down so that your low back 69 00:04:03,577 --> 00:04:05,178 becomes flush with the mat, 70 00:04:05,178 --> 00:04:07,047 and then again, no crunching. 71 00:04:07,047 --> 00:04:11,918 Inhale in again, use your exhale to reinforce that hugging 72 00:04:11,918 --> 00:04:13,687 into the lower ribs and lift your head 73 00:04:13,687 --> 00:04:16,723 and your gaze straight up, keep the elbows wide. 74 00:04:16,723 --> 00:04:20,827 Again, no crunching. Neck nice and long. 75 00:04:23,163 --> 00:04:25,565 Keep breathing here, if this is enough for you, 76 00:04:25,565 --> 00:04:28,535 stay here breathing, maintaining easing in. 77 00:04:28,535 --> 00:04:30,303 For a little more, we'll lift the shins 78 00:04:30,303 --> 00:04:32,439 so they're parallel to the ceiling 79 00:04:32,439 --> 00:04:34,141 and if your low back starts to come up, 80 00:04:34,141 --> 00:04:36,009 draw the knees in just a bit. 81 00:04:36,009 --> 00:04:37,410 But in time, you wanna work 82 00:04:37,410 --> 00:04:39,513 to where the knees are over the hips. 83 00:04:39,513 --> 00:04:41,414 Alright, now we're lighting a little fire. 84 00:04:41,414 --> 00:04:44,317 You can rotate the ankles one way, and then the other. 85 00:04:44,317 --> 00:04:45,685 Notice as you get tired, 86 00:04:45,685 --> 00:04:47,570 you're gonna wanna return that to crunch. 87 00:04:47,570 --> 00:04:51,158 Mm-mm, keep that long, beautiful awareness in the neck 88 00:04:51,158 --> 00:04:53,527 as you breathe here for three, 89 00:04:54,895 --> 00:04:58,598 for two, hug the lower ribs in, 90 00:04:58,598 --> 00:05:01,234 and then we'll release, feet down on the one. 91 00:05:01,234 --> 00:05:03,537 Head down, elbows down. 92 00:05:03,537 --> 00:05:05,438 Take one cycle of breath in here. 93 00:05:06,828 --> 00:05:09,176 And out. 94 00:05:09,176 --> 00:05:11,845 And breathe in again. 95 00:05:11,845 --> 00:05:14,414 And exhale to lift the head, the neck, the shoulders. 96 00:05:14,414 --> 00:05:16,383 No crunching, neck nice and long. 97 00:05:17,684 --> 00:05:20,287 And if you like lifting the shins 98 00:05:20,287 --> 00:05:23,823 knees over the hip points, low back flush with the mat. 99 00:05:24,691 --> 00:05:27,627 Alright, reinforce, scoop the tailbone up, 100 00:05:27,627 --> 00:05:30,297 hug the lower ribs down, gaze is straight up, 101 00:05:30,297 --> 00:05:32,626 and even slightly back to help nurture 102 00:05:32,626 --> 00:05:36,102 that length in the spine. Nice static hold here. 103 00:05:36,102 --> 00:05:38,672 This is our last static hold, so hang with it. 104 00:05:38,672 --> 00:05:42,187 Upper abdominals, and deep lower belly abdominals drawing 105 00:05:42,187 --> 00:05:44,764 in towards the center of your being. 106 00:05:44,764 --> 00:05:47,247 Navel draws down here for three, 107 00:05:48,448 --> 00:05:50,050 for two, 108 00:05:50,050 --> 00:05:53,620 and one, release everything. 109 00:05:53,620 --> 00:05:56,890 Take a deep breath in. Long breath out. 110 00:05:56,890 --> 00:05:58,325 You can windshield wiper the legs 111 00:05:58,325 --> 00:06:00,227 a little back and forth if you like. 112 00:06:02,262 --> 00:06:05,665 Alright, here we go. Lifting the knees now. 113 00:06:05,665 --> 00:06:07,867 Lifting the head, the neck, the shoulders up. 114 00:06:07,867 --> 00:06:11,504 Inhale in, exhale, extend the right leg all the way out 115 00:06:11,504 --> 00:06:14,474 and down as much as you feel comfortable in the low back. 116 00:06:14,474 --> 00:06:16,276 And then right elbow's gonna reach 117 00:06:16,276 --> 00:06:19,679 towards the front left corner of your mat. 118 00:06:19,679 --> 00:06:21,301 Inhale in. 119 00:06:21,301 --> 00:06:22,816 Exhale out. 120 00:06:22,816 --> 00:06:25,685 Inhale to come back to center, both knees bent, 121 00:06:25,685 --> 00:06:28,755 and then we'll switch, extend the left leg. 122 00:06:30,924 --> 00:06:33,026 Left elbow reaches towards the front right corner of the mat. 123 00:06:33,939 --> 00:06:35,124 Inhale in. 124 00:06:35,124 --> 00:06:37,030 Exhale out. 125 00:06:37,030 --> 00:06:39,186 Inhale to come back to center. 126 00:06:39,186 --> 00:06:41,935 Beautiful, now back and forth in your own time, 127 00:06:41,935 --> 00:06:43,737 pausing in the middle, here we go. 128 00:06:43,737 --> 00:06:47,007 Inhale in, exhale to twist. 129 00:06:47,007 --> 00:06:50,777 Inhale to center, look up, exhale to twist. 130 00:06:50,777 --> 00:06:54,080 Inhale to center, look up, exhale twist. 131 00:06:54,080 --> 00:06:57,517 Inhale center, exhale twist. 132 00:06:57,517 --> 00:07:00,654 Inhale center, stick with me, exhale twist. 133 00:07:00,654 --> 00:07:03,356 Inhale center, exhale twist. 134 00:07:03,356 --> 00:07:06,993 Energy in the feet, inhale center, exhale twist, 135 00:07:06,993 --> 00:07:09,996 center, exhale twist. 136 00:07:09,996 --> 00:07:13,099 Center, exhale twist, you're doing great. 137 00:07:13,099 --> 00:07:16,269 Center, exhale twist. One more time on each side. 138 00:07:16,269 --> 00:07:18,838 Inhale, exhale twist. 139 00:07:18,838 --> 00:07:21,317 Inhale, look up, exhale twist. 140 00:07:21,317 --> 00:07:23,310 Beautiful, bring everything down, 141 00:07:23,310 --> 00:07:24,577 hands can come to the belly. 142 00:07:24,577 --> 00:07:27,847 Can give your belly a little massage, love and respect. 143 00:07:30,938 --> 00:07:34,587 Beautiful, alright, here we go. From here we're gonna 144 00:07:35,889 --> 00:07:40,126 send the fingertips forward and nice and slow, 145 00:07:40,126 --> 00:07:42,395 just so we can reconnect low back to the earth. 146 00:07:42,395 --> 00:07:45,432 You're gonna lift the knees over the hips again. 147 00:07:46,766 --> 00:07:48,201 Alright, when you have it here, 148 00:07:48,201 --> 00:07:50,503 we're gonna inhale in, exhale. 149 00:07:50,503 --> 00:07:52,138 Lift the head, the neck, the shoulders. 150 00:07:52,138 --> 00:07:54,040 Try to keep the neck nice and long. 151 00:07:55,308 --> 00:07:58,428 Great, so we lift head, neck, shoulders. 152 00:07:58,428 --> 00:08:01,607 From here, we're gonna straighten the legs. 153 00:08:01,607 --> 00:08:04,920 Good, then from here, you're gonna connect to your core, 154 00:08:04,920 --> 00:08:08,455 rock all the way up, sit up, reach up, 155 00:08:08,455 --> 00:08:11,458 and then slow and steady roll it all the way back down. 156 00:08:12,492 --> 00:08:16,642 Back to one, knees above the hips, here we go. 157 00:08:16,642 --> 00:08:18,264 Inhale to lift the head, the neck, 158 00:08:18,264 --> 00:08:20,613 the shoulders, reach forward. 159 00:08:20,613 --> 00:08:23,203 Beautiful, exhale to straighten the legs. 160 00:08:23,203 --> 00:08:25,705 Inhale in again. And here we go, 161 00:08:25,705 --> 00:08:27,173 exhale, lift everything up, 162 00:08:27,173 --> 00:08:29,175 lift your heart, reach for the sky. 163 00:08:29,175 --> 00:08:32,719 Starting with the tailbone, massage along the spine, 164 00:08:32,719 --> 00:08:36,883 smile, breathe deep, and reset. Here we go. 165 00:08:36,883 --> 00:08:39,486 Here we go, inhale to lift. 166 00:08:39,486 --> 00:08:41,388 Exhale, straighten the legs. 167 00:08:41,388 --> 00:08:43,390 Inhale in again here 168 00:08:43,390 --> 00:08:47,494 then exhale to lift everything up, reach for the sky, smile, 169 00:08:47,494 --> 00:08:51,898 and slowly control your breath as you roll it back down. 170 00:08:53,633 --> 00:08:55,702 Good, inhale to lift. 171 00:08:56,636 --> 00:08:58,605 Exhale to straighten the legs. 172 00:08:58,605 --> 00:09:00,707 Inhale in here, 173 00:09:00,707 --> 00:09:03,342 exhale to lift everything up. 174 00:09:03,342 --> 00:09:05,779 Rolling it down nice and slow. 175 00:09:07,547 --> 00:09:11,217 Back to one, here we go, inhale to lift. 176 00:09:11,217 --> 00:09:14,888 Exhale to straighten the legs, big breath here. 177 00:09:14,888 --> 00:09:17,957 Exhale all the strength, reach it up, lift it up. 178 00:09:17,957 --> 00:09:20,360 Slow and steady, roll it down. 179 00:09:22,061 --> 00:09:24,431 Beautiful, here we go, inhale, lift it up, 180 00:09:24,431 --> 00:09:27,100 neck nice and long,. Exhale, straighten the legs, 181 00:09:27,100 --> 00:09:28,735 maybe a little lower this time. 182 00:09:28,735 --> 00:09:31,104 Take a deep breath in here, you got it. 183 00:09:31,104 --> 00:09:32,806 And then exhale, lift it all the way up. 184 00:09:32,806 --> 00:09:34,874 Lift your heart, lift your heart. 185 00:09:34,874 --> 00:09:37,343 Gorgeous, roll it down nice and slow. 186 00:09:37,343 --> 00:09:39,546 We've got two more. We can do it. Here we go. 187 00:09:39,546 --> 00:09:41,781 Inhale, halfway lift. 188 00:09:41,781 --> 00:09:43,683 Exhale, straighten the legs. 189 00:09:43,683 --> 00:09:45,928 Inhale in here. 190 00:09:45,928 --> 00:09:49,322 and exhale to lift it all the way up (loudly whooshes). 191 00:09:49,322 --> 00:09:52,158 Gorgeous, we have one more, slow it down. 192 00:09:52,158 --> 00:09:56,195 You're doing great, here we go, inhale, lift it up. 193 00:09:56,195 --> 00:09:57,263 Exhale, straighten the legs, 194 00:09:57,263 --> 00:09:58,932 maybe lower 'em just a bit this time, 195 00:09:58,932 --> 00:10:00,767 last one, inhale in. 196 00:10:00,767 --> 00:10:03,903 Exhale everything up, reach for the sky, 197 00:10:03,903 --> 00:10:07,006 and then slowly lower it down, beautiful. 198 00:10:07,006 --> 00:10:09,275 Hug your knees into your chest, you did great. 199 00:10:09,275 --> 00:10:11,460 So awesome, so wonderful. 200 00:10:11,460 --> 00:10:13,646 We're gonna cross the right ankle over the left. 201 00:10:14,914 --> 00:10:17,684 Grab the outer edges of the feet or your big toes 202 00:10:17,684 --> 00:10:19,519 and we're gonna rock and roll 203 00:10:19,519 --> 00:10:22,322 up and down the length of the spine here. 204 00:10:22,322 --> 00:10:25,692 You can rock once or twice, 205 00:10:25,692 --> 00:10:27,927 Three times a lady. 206 00:10:27,927 --> 00:10:30,830 Old joke, but hey, let's bring it back. 207 00:10:30,830 --> 00:10:33,299 And then we're gonna meet in a Tabletop Position. 208 00:10:36,135 --> 00:10:38,327 Alright, let's get our flow on, guys. 209 00:10:38,327 --> 00:10:40,907 Hopefully, you're feeling that gentle, loving, 210 00:10:40,907 --> 00:10:44,210 respectful burn in the abdominal wall. 211 00:10:44,210 --> 00:10:46,346 Let's stretch it out with a little Cat-Cow, here we go. 212 00:10:46,346 --> 00:10:48,708 Inhale, drop the belly. 213 00:10:48,708 --> 00:10:51,513 Ooh, yeah, and then exhale, round through. 214 00:10:53,186 --> 00:10:54,925 Inhale, drop the belly. 215 00:10:56,905 --> 00:10:59,526 Exhale, round, through, this should be an amazing practice 216 00:10:59,526 --> 00:11:02,729 that you can bookmark to repeat over and over again. 217 00:11:05,198 --> 00:11:07,901 Continuing with your Cat-Cow, 218 00:11:07,901 --> 00:11:09,869 and then when you're ready, 219 00:11:09,869 --> 00:11:12,805 curling the toes under and peeling your tailbone 220 00:11:12,805 --> 00:11:16,209 all the way up for Downward Facing Dog. 221 00:11:18,711 --> 00:11:21,381 Take a second to really pedal it out 222 00:11:21,381 --> 00:11:25,014 and find a nice connection through the hands. 223 00:11:25,014 --> 00:11:27,220 Notice how that awareness of your foundation 224 00:11:27,220 --> 00:11:29,868 always translates all the way up 225 00:11:29,868 --> 00:11:32,125 throughout the structure of the whole body. 226 00:11:33,960 --> 00:11:36,863 Yeah, then here we go, bend the knees, both knees, 227 00:11:36,863 --> 00:11:39,199 belly comes towards the tops of the thighs. 228 00:11:39,199 --> 00:11:41,935 We inhale then look forward and exhale, 229 00:11:41,935 --> 00:11:43,536 step or hop to the top. 230 00:11:44,604 --> 00:11:48,708 Uttanasana, Extended Standing Forward Fold, 231 00:11:48,708 --> 00:11:51,377 let it all hang here, let any stress 232 00:11:51,377 --> 00:11:52,979 or tension you might have come 233 00:11:52,979 --> 00:11:55,148 onto the mat with, choose to let it go here. 234 00:11:55,148 --> 00:11:58,351 Maybe giving yourself an opportunity 235 00:11:58,351 --> 00:12:01,120 to roll up to Mountain Pose with 236 00:12:02,155 --> 00:12:05,291 a little less weight on your back, here we go. 237 00:12:05,291 --> 00:12:08,728 When you're ready, tuck the chin and roll up to stand. 238 00:12:16,769 --> 00:12:21,407 And as you rise up into your beautiful tall Mountain, 239 00:12:22,542 --> 00:12:24,554 notice if you're clenching or holding anywhere, 240 00:12:24,554 --> 00:12:27,547 if you can soften as you ground through the feet, 241 00:12:27,547 --> 00:12:30,717 lift through the heart, lengthen through the neck, 242 00:12:30,717 --> 00:12:32,752 and let's flow, here we go. 243 00:12:32,752 --> 00:12:34,954 With your breath, inhale, reach for the sky, 244 00:12:34,954 --> 00:12:36,956 spread your fingertips. 245 00:12:36,956 --> 00:12:39,592 Exhale, Forward Fold all the way down. 246 00:12:40,810 --> 00:12:43,363 On your next inhale, lengthen the crown 247 00:12:43,363 --> 00:12:45,514 of your head forward, tailbone back, 248 00:12:45,514 --> 00:12:48,701 nice, long, beautiful spine here as you lift up halfway 249 00:12:48,701 --> 00:12:52,305 and then exhale to soften and bow. 250 00:12:52,305 --> 00:12:54,173 Bend your knees, plant your palms, 251 00:12:54,173 --> 00:12:57,010 step one foot back then the other for Plank Pose. 252 00:12:57,010 --> 00:12:59,345 Can always lower the knees here for Half Plank. 253 00:13:00,380 --> 00:13:02,482 Then inhale in, look forward. 254 00:13:02,482 --> 00:13:03,716 Exhale, bend your elbows, 255 00:13:03,716 --> 00:13:05,351 keep them close into your side body 256 00:13:05,351 --> 00:13:07,987 as you come all the way down to the belly. 257 00:13:07,987 --> 00:13:11,330 Inhale for Cobra, open the chest. 258 00:13:11,330 --> 00:13:13,893 And exhale to release, keep breathing 259 00:13:13,893 --> 00:13:16,696 as you press up to Plank or Half Plank, 260 00:13:16,696 --> 00:13:19,399 and then make your way to Downward Facing Dog. 261 00:13:20,299 --> 00:13:22,902 Take a deep breath in here. 262 00:13:22,902 --> 00:13:24,570 Empty it out. 263 00:13:24,570 --> 00:13:27,040 Anchor the left heel, and here we go. 264 00:13:27,040 --> 00:13:29,242 Inhale, lift the right leg up high. 265 00:13:29,242 --> 00:13:31,678 On your exhale, bring your right knee in towards your chest, 266 00:13:31,678 --> 00:13:33,746 shift forward, upper body's in Plank 267 00:13:33,746 --> 00:13:35,682 so shoulders over the wrists. 268 00:13:35,682 --> 00:13:37,950 Good, inhale, kick the right leg up, 269 00:13:37,950 --> 00:13:39,585 anchor through the left heel. 270 00:13:39,585 --> 00:13:42,555 Exhale, contract, shifting forward, 271 00:13:42,555 --> 00:13:45,124 squeezing right knee up and in. 272 00:13:45,124 --> 00:13:47,593 One more, inhale, kick it up. 273 00:13:47,593 --> 00:13:49,262 Exhale, shift it forward. 274 00:13:49,262 --> 00:13:51,230 Pause here, try to touch your right heel 275 00:13:51,230 --> 00:13:54,901 to your right glute, finding that hollow body. 276 00:13:54,901 --> 00:13:58,104 Beautiful, then slowly step the right foot up. 277 00:13:58,104 --> 00:14:00,506 Pivot on the back foot, and leading 278 00:14:00,506 --> 00:14:03,276 with the left fingertips, we'll sweep the left hand 279 00:14:03,276 --> 00:14:05,925 all the way up and around for Warrior II, 280 00:14:05,925 --> 00:14:08,341 Virabhadrasana II, what's up? 281 00:14:08,341 --> 00:14:10,717 Back toes are turned in. 282 00:14:10,717 --> 00:14:13,446 Front knee's bent. 283 00:14:13,446 --> 00:14:15,088 Control your breath. 284 00:14:16,666 --> 00:14:19,025 Here we go, inhale, Reverse Triangle. 285 00:14:19,025 --> 00:14:22,929 Straighten the front leg, reach the right fingertips back. 286 00:14:22,929 --> 00:14:26,199 Exhale, Triangle, right fingertips reach forward first, 287 00:14:26,199 --> 00:14:29,936 find length, and then down, left fingertips to the sky. 288 00:14:31,270 --> 00:14:35,108 Breathe in, breathe out, find that connection to your core 289 00:14:35,108 --> 00:14:37,176 as you breathe out and then you're gonna reverse it, 290 00:14:37,176 --> 00:14:40,213 sending it all the way up and back, Reverse Triangle. 291 00:14:41,714 --> 00:14:45,685 And then Triangle nice and slow. 292 00:14:46,519 --> 00:14:48,521 One more time, reverse it. 293 00:14:49,355 --> 00:14:51,057 Legs stay strong. 294 00:14:52,225 --> 00:14:55,061 And from center, last one, Triangle. 295 00:14:57,396 --> 00:15:01,434 Beautiful, from here, back to Warrior II, nice work, 296 00:15:01,434 --> 00:15:03,302 pull the pinkies back, create space. 297 00:15:03,302 --> 00:15:05,243 Inhale in. 298 00:15:05,243 --> 00:15:06,773 Exhale out. 299 00:15:06,773 --> 00:15:10,209 Check it out, left fingertips are gonna go down. 300 00:15:10,209 --> 00:15:12,011 We're gonna follow this line through, 301 00:15:12,011 --> 00:15:15,148 pivot on the back foot, come into a nice high lunge. 302 00:15:15,148 --> 00:15:17,216 Connect to your core here as you inhale, 303 00:15:17,216 --> 00:15:19,815 reach for the sky, and then exhale, 304 00:15:19,815 --> 00:15:21,954 paint it all the way down nice and slow, 305 00:15:21,954 --> 00:15:25,258 back to a nice low lunge, beautiful. 306 00:15:25,258 --> 00:15:28,127 From here, step the right toes back, 307 00:15:28,127 --> 00:15:31,090 belly to Cobra, or now maybe Chaturanga 308 00:15:31,090 --> 00:15:33,566 (chuckling) to Upward Facing Dog. 309 00:15:33,566 --> 00:15:36,041 Moving with your breath. 310 00:15:36,041 --> 00:15:39,639 We'll meet together in Downward Facing Dog, take your time. 311 00:15:42,659 --> 00:15:44,644 Moving with your breath. 312 00:15:49,115 --> 00:15:50,550 Alright, back in Downward Dog, 313 00:15:50,550 --> 00:15:53,228 we will anchor through the right heel, 314 00:15:53,228 --> 00:15:55,154 and then inhale, lift the left leg up high. 315 00:15:56,155 --> 00:15:58,491 Ready? Here we go. Exhale, shifting forward, 316 00:15:58,491 --> 00:16:00,860 squeezing that left knee in. 317 00:16:00,860 --> 00:16:02,094 Anchor through the right heel, 318 00:16:02,094 --> 00:16:04,230 inhale, kick the left leg up high. 319 00:16:04,230 --> 00:16:09,268 Two more, here we go, shifting forward. (loudly whooshes) 320 00:16:09,268 --> 00:16:11,871 Inhale, kick it up. 321 00:16:11,871 --> 00:16:14,006 Last one with your breath, on the exhale, 322 00:16:14,006 --> 00:16:17,743 remember, navel draws up, upper body's in plank. 323 00:16:17,743 --> 00:16:20,213 Beautiful, and then we'll step it all the way up. 324 00:16:21,514 --> 00:16:24,584 Gorgeous, take a breath in. 325 00:16:24,584 --> 00:16:27,119 And then here we go, pivot on the back foot, 326 00:16:27,119 --> 00:16:30,590 lead with the right fingertips forward, up and back, 327 00:16:30,590 --> 00:16:33,893 all the way, Warrior II, what's up? 328 00:16:33,893 --> 00:16:36,796 Back toes are turned in, front knee is bent, 329 00:16:36,796 --> 00:16:38,764 head over heart, heart over pelvis. 330 00:16:38,764 --> 00:16:41,701 So try to stack the spine here, 331 00:16:41,701 --> 00:16:44,159 breathing deep, control your breath. 332 00:16:45,838 --> 00:16:47,440 Then from Virabhadrasana II, 333 00:16:47,440 --> 00:16:48,641 we'll straighten that front leg, 334 00:16:48,641 --> 00:16:51,043 lead with the left fingertips forward, 335 00:16:51,043 --> 00:16:53,880 up and back, Reverse Triangle. 336 00:16:53,880 --> 00:16:56,749 Now low belly and upper abdominals come together 337 00:16:56,749 --> 00:16:59,819 for a feeling of stability 338 00:16:59,819 --> 00:17:02,121 here as you take it into Triangle. 339 00:17:04,257 --> 00:17:08,361 Beautiful, same thing from center, navel draws in. 340 00:17:08,361 --> 00:17:11,297 We send it all the way back, Reverse Triangle. 341 00:17:13,031 --> 00:17:15,334 And then ground it through the feet and legs, 342 00:17:15,334 --> 00:17:16,935 we come all the way back through 343 00:17:18,503 --> 00:17:21,173 Trikonasana. 344 00:17:21,173 --> 00:17:23,976 Great, all the way back. One more, here we go. 345 00:17:23,976 --> 00:17:27,579 Reverse Triangle, take up space, hug the lower ribs in. 346 00:17:28,714 --> 00:17:31,350 And last one, here we go, all the way down 347 00:17:31,350 --> 00:17:34,387 nice and slow from center. 348 00:17:35,855 --> 00:17:38,090 Great, then lift it all the way back up, 349 00:17:38,090 --> 00:17:41,794 bend the front knee back to Warrior II. 350 00:17:41,794 --> 00:17:44,964 And then flowing, following the right fingertips 351 00:17:44,964 --> 00:17:48,734 as they come down, flowing through to high lunge. 352 00:17:48,734 --> 00:17:51,504 Pivot on the back foot, connect here, center your core 353 00:17:51,504 --> 00:17:54,040 as you reach for the sky, maybe look up. 354 00:17:54,941 --> 00:17:58,477 And then slow and steady bring it down. 355 00:17:58,477 --> 00:18:01,173 Plant the palms, step the left toes back, 356 00:18:01,173 --> 00:18:03,950 belly to Cobra or Chaturanga to Up Dog here 357 00:18:03,950 --> 00:18:05,484 as you move with your breath. 358 00:18:07,653 --> 00:18:11,057 We'll meet back in Downward Facing Dog, 359 00:18:11,057 --> 00:18:13,516 last dog, so 360 00:18:15,161 --> 00:18:16,518 find your breath. 361 00:18:24,033 --> 00:18:25,364 Alright, here we go. 362 00:18:25,364 --> 00:18:27,717 From your Downward Facing Dog 363 00:18:27,717 --> 00:18:30,509 draw your navel in, let that be the inspiration 364 00:18:30,509 --> 00:18:33,306 to roll back through to a Plank. 365 00:18:33,306 --> 00:18:35,214 You're killin' it, you're doin' great. 366 00:18:35,214 --> 00:18:37,116 From here, you're gonna hug the right knee in 367 00:18:37,116 --> 00:18:40,086 towards your chest, then kick it back out. 368 00:18:40,086 --> 00:18:42,722 Hug the left knee in, and kick it back out. 369 00:18:42,722 --> 00:18:45,591 Keep your gaze straight down, neck nice and long. 370 00:18:45,591 --> 00:18:49,378 We're ending this session with Mindful Mountain Climbers. 371 00:18:49,378 --> 00:18:50,763 If this is not good for your wrist, 372 00:18:50,763 --> 00:18:53,099 you can flip onto the back and repeat 373 00:18:53,099 --> 00:18:55,334 the Yogi Bicycles that we did before. 374 00:18:55,334 --> 00:18:56,836 Alright, team, let's do this, 375 00:18:56,836 --> 00:18:59,772 we're moving with the breath. 376 00:18:59,772 --> 00:19:02,675 We're taking breaks if we need to. 377 00:19:02,675 --> 00:19:06,672 But there is a beautiful, loving, respectful invitation 378 00:19:06,672 --> 00:19:10,116 to meet your edge today, meet your appropriate edge. 379 00:19:10,116 --> 00:19:14,003 If you wanna pick up the pace for a little extra warmth 380 00:19:14,003 --> 00:19:16,889 to get your heart rate up, go ahead and do it now. 381 00:19:16,889 --> 00:19:20,826 We're breathing. Building strength mindfully. 382 00:19:23,729 --> 00:19:26,098 And you're here for five, pick back up 383 00:19:26,098 --> 00:19:28,834 if you've taken a break, four, 384 00:19:28,834 --> 00:19:31,671 ready, let's finish altogether, three. 385 00:19:32,538 --> 00:19:36,876 Two, and on the one, gentle belly flop to the earth. 386 00:19:39,354 --> 00:19:41,480 (softly sighs) You did it. Inhale in. 387 00:19:42,450 --> 00:19:44,153 Exhale out. 388 00:19:44,153 --> 00:19:46,026 Inhale, Baby Cobra. 389 00:19:47,086 --> 00:19:49,355 And exhale to release, awesome. 390 00:19:49,355 --> 00:19:51,357 Press back up to all fours. 391 00:19:52,358 --> 00:19:54,226 Go ahead and come through to a seat. 392 00:19:55,394 --> 00:19:56,796 If you need to take a moment here 393 00:19:56,796 --> 00:19:59,832 to rotate the wrists one way and then the other, 394 00:20:00,766 --> 00:20:02,456 go ahead and do it now. 395 00:20:04,036 --> 00:20:05,838 And then we'll just take a second 396 00:20:05,838 --> 00:20:09,075 to bring the hands together and control the breath. 397 00:20:16,816 --> 00:20:19,485 Take a second also to give thanks 398 00:20:20,886 --> 00:20:23,355 for this amazing time that you've taken 399 00:20:23,355 --> 00:20:25,658 for yourself, way to show up. 400 00:20:27,726 --> 00:20:30,296 As you're ready, bring the thumbs to the third eye, 401 00:20:32,031 --> 00:20:34,934 we'll take one more final breath in 402 00:20:34,934 --> 00:20:36,854 and exhale to bow. 403 00:20:40,278 --> 00:20:42,174 Namaste. 404 00:20:43,175 --> 00:20:46,779 (bright music)