1 00:00:00,539 --> 00:00:04,100 Hey everyone welcome to Yoga with Adrian: Travel Edition. 2 00:00:04,100 --> 00:00:07,850 I am Adrian and today we are in Sayulita, Mexico. 3 00:00:07,850 --> 00:00:15,549 Just took the cab ride here to find some culture and have some fun, but my body is a little 4 00:00:15,549 --> 00:00:17,939 tired from the weekend and from the travel. 5 00:00:17,940 --> 00:00:24,630 So we are going to head to the beach right now for a quick revitalizing yoga practice. 6 00:00:24,630 --> 00:00:31,939 Join me! 7 00:00:31,939 --> 00:00:39,240 Let's go! 8 00:00:39,240 --> 00:00:43,790 Let's begin standing at the front edge of the mat. 9 00:00:43,790 --> 00:00:50,030 Tadasana or mountain pose. 10 00:00:50,030 --> 00:00:57,260 We ground down through the feet and find this upward current of energy as we stand up nice 11 00:00:57,260 --> 00:01:06,509 and tall, keep soft knees, and open the palms. 12 00:01:06,510 --> 00:01:12,460 Lift up through your heart and find your breath. 13 00:01:12,460 --> 00:01:20,039 Inhale reaching the arms up high overhead, exhale, forward fold. 14 00:01:20,040 --> 00:01:22,430 Take a moment here to bend the knees. 15 00:01:22,430 --> 00:01:27,420 Maybe clasp the elbows, rock a little side to side. 16 00:01:27,420 --> 00:01:32,030 Choose to enjoy your practice here today. 17 00:01:32,030 --> 00:01:34,850 Moving with the breath. 18 00:01:34,850 --> 00:01:38,158 Working it out. 19 00:01:38,159 --> 00:01:44,610 On your next breath in we will lift half way, and exhale and forward fold. 20 00:01:44,610 --> 00:01:48,380 Step the right food back, come onto the right knee. 21 00:01:48,380 --> 00:01:49,380 Crescent lunge. 22 00:01:49,380 --> 00:01:52,970 We inhale; sweep the finger tips up high overhead. 23 00:01:52,970 --> 00:01:55,729 Exhale, twist to the left. 24 00:01:55,729 --> 00:01:57,810 Inhale, back to center. 25 00:01:57,810 --> 00:02:02,350 Press into that back foot and twist to the right. 26 00:02:02,350 --> 00:02:08,008 Inhale to center and exhale release. 27 00:02:08,008 --> 00:02:12,018 Step the left toes with the left knee back and vinyasa. 28 00:02:12,019 --> 00:02:13,700 Choose your own adventure here. 29 00:02:13,700 --> 00:02:19,679 Hug the elbows into the side body, inhale lift up cobra or upward facing dog. 30 00:02:19,680 --> 00:02:21,720 Find what feels good. 31 00:02:21,720 --> 00:02:28,439 And on an exhale we release and send it back, downward facing dog. 32 00:02:28,439 --> 00:02:31,319 Take several juicy breaths here. 33 00:02:31,319 --> 00:02:33,399 Deep breaths in through the nose. 34 00:02:33,400 --> 00:02:40,129 Long exhales out through the mouth and then we will lift the right leg up into the lunge. 35 00:02:40,129 --> 00:02:42,059 Same thing with the other side. 36 00:02:42,059 --> 00:02:45,260 Moving swiftly with the breath, be mindful. 37 00:02:45,260 --> 00:02:48,950 Crescent lunge. 38 00:02:48,950 --> 00:02:53,328 On an inhale sweep the arms up and overhead and exhale twist to your right. 39 00:02:53,329 --> 00:02:56,309 Pull the right hip crease back. 40 00:02:56,309 --> 00:02:58,840 Inhale back to center. 41 00:02:58,840 --> 00:03:02,029 Exhale spiral to the left. 42 00:03:02,029 --> 00:03:03,029 Inhale to center. 43 00:03:03,029 --> 00:03:04,510 Open your heart. 44 00:03:04,510 --> 00:03:05,679 And exhale. 45 00:03:05,680 --> 00:03:06,689 Release. 46 00:03:06,689 --> 00:03:07,709 Great. 47 00:03:07,709 --> 00:03:10,260 Step the back foot up to meet the front. 48 00:03:10,260 --> 00:03:11,450 Inhale. 49 00:03:11,450 --> 00:03:13,828 Halfway lift. 50 00:03:13,829 --> 00:03:15,019 Exhale. 51 00:03:15,019 --> 00:03:16,209 Bow. 52 00:03:16,209 --> 00:03:19,030 Inhale spread the finger tips reach all the way up. 53 00:03:19,030 --> 00:03:20,620 And exhale Namaste. 54 00:03:20,620 --> 00:03:23,499 Great, here we go again. 55 00:03:23,499 --> 00:03:26,390 Inhale reach it up. 56 00:03:26,390 --> 00:03:29,339 Exhale forward fold. 57 00:03:29,339 --> 00:03:31,469 Inhale half way lift. 58 00:03:31,469 --> 00:03:32,499 Exhale bow. 59 00:03:32,499 --> 00:03:37,180 Then we will step the right foot back followed by the left and we are just going to peddle 60 00:03:37,180 --> 00:03:39,189 out the calves. 61 00:03:39,189 --> 00:03:42,819 Really great for me at this time because my legs are super tired. 62 00:03:42,819 --> 00:03:47,518 And then we chaturanga or chaturanga practice. 63 00:03:47,519 --> 00:03:51,140 Upward facing dog or cobra. 64 00:03:51,140 --> 00:03:52,730 Downward facing dog. 65 00:03:52,730 --> 00:03:53,730 Find your breath. 66 00:03:53,730 --> 00:03:55,999 Peddle out the feet. 67 00:03:55,999 --> 00:03:57,609 Melt your heart back. 68 00:03:57,609 --> 00:03:58,689 Inhale. 69 00:03:58,689 --> 00:04:00,840 Lift the right leg high. 70 00:04:00,840 --> 00:04:04,139 Exhale, squeeze that right knee up towards your heart. 71 00:04:04,139 --> 00:04:07,959 Then we will step it up and come into warrior one. 72 00:04:07,959 --> 00:04:10,029 So pivot on the back foot. 73 00:04:10,029 --> 00:04:12,950 Deep breath in here. 74 00:04:12,950 --> 00:04:17,130 Then interlace the finger tips behind the tail so that you can open up through the front 75 00:04:17,130 --> 00:04:18,600 body. 76 00:04:18,600 --> 00:04:23,400 Deep breath in, exhale humble warrior. 77 00:04:23,400 --> 00:04:29,849 Crown of the head releases down to the earth, we stay engaged through the inner thighs. 78 00:04:29,850 --> 00:04:35,280 Press into the feet to come all the way up and we release. 79 00:04:35,280 --> 00:04:37,200 Great. 80 00:04:37,200 --> 00:04:40,590 Turn the right toes in, come into a nice wide legged stance. 81 00:04:40,590 --> 00:04:45,299 Hands on the waistline, we inhale, open our hearts. 82 00:04:45,300 --> 00:04:48,430 Exhale, wide legged forward fold. 83 00:04:48,430 --> 00:04:51,900 My number one revitalizing yoga pose. 84 00:04:51,900 --> 00:04:54,010 This is such a yummy posture. 85 00:04:54,010 --> 00:04:55,340 Great for tired legs. 86 00:04:55,340 --> 00:04:58,229 Great to reboot the system. 87 00:04:58,230 --> 00:05:02,010 To each his own here, you can grab the big toes, you can walk the palms in line with 88 00:05:02,010 --> 00:05:07,370 the arches of the feet or maybe you just stay on the finger tips. 89 00:05:07,370 --> 00:05:08,910 Find your breath wherever you are. 90 00:05:08,910 --> 00:05:11,650 Press into the outer edges of the feet. 91 00:05:11,650 --> 00:05:14,310 Draw energy up through the arches. 92 00:05:14,310 --> 00:05:22,290 Then we will bring the hands back to the waist and slowly rise up now, nice and strong. 93 00:05:22,290 --> 00:05:25,270 Warrior One on the opposite side now we turn the left toes out. 94 00:05:25,270 --> 00:05:27,440 Inhale, reach it up. 95 00:05:27,440 --> 00:05:29,760 Exhale, release. 96 00:05:29,760 --> 00:05:32,060 Interlace behind. 97 00:05:32,060 --> 00:05:38,760 Open up through the front body, ground down through the feet and find your humble warrior. 98 00:05:38,760 --> 00:05:42,240 Hug those inner thighs towards the midline. 99 00:05:42,240 --> 00:05:44,870 Stay engaged through your core, my friends. 100 00:05:44,870 --> 00:05:46,420 Deep breaths here. 101 00:05:46,420 --> 00:05:47,700 Relax the head over. 102 00:05:47,700 --> 00:05:49,550 Strong, strong legs. 103 00:05:49,550 --> 00:05:54,000 As your press up and release. 104 00:05:54,000 --> 00:05:55,000 Awesome. 105 00:05:55,000 --> 00:05:57,170 Turn the left toes in, hands to the waistline once again. 106 00:05:57,170 --> 00:06:02,220 We inhale open up, exhale forward fold. 107 00:06:02,220 --> 00:06:06,930 This time finding a twist, left palm comes to the earth, right finger tips reach up towards 108 00:06:06,930 --> 00:06:08,330 the beautiful sky. 109 00:06:08,330 --> 00:06:15,190 You can find a little bind here and then we will release and take it to the other side. 110 00:06:15,190 --> 00:06:20,290 Create an experience. 111 00:06:20,290 --> 00:06:23,520 It's not about doing it perfect, it's really just a little yoga break here. 112 00:06:23,520 --> 00:06:27,799 Nice full breath, full of gratitude. 113 00:06:27,800 --> 00:06:31,660 Then we will release and walk the feet in. 114 00:06:31,660 --> 00:06:34,720 Slowly lower down into deep yogic squat. 115 00:06:34,720 --> 00:06:42,330 If you are just like 'uhhh, no', then keep the heels lifted, finger tips on the earth. 116 00:06:42,330 --> 00:06:47,060 You might even skip this if the hips are really tight for you. 117 00:06:47,060 --> 00:06:51,800 Lots of options. 118 00:06:51,800 --> 00:06:55,750 In time we will be able to bring the palms together, perhaps. 119 00:06:55,750 --> 00:07:01,690 And if you are there now, work on squeezing the legs into the arms and pressing the arms 120 00:07:01,690 --> 00:07:03,080 into the legs. 121 00:07:03,080 --> 00:07:13,200 So really building a lot of energy here, in this strong, powerful posture. 122 00:07:13,200 --> 00:07:19,380 And we will slowly release the left palm to the earth, wherever you are, and inhale reach 123 00:07:19,380 --> 00:07:22,330 the right finger tips up. 124 00:07:22,330 --> 00:07:29,400 Open up through the chest and then release back to center and switch. 125 00:07:29,400 --> 00:07:33,000 Left finger tips up towards the sky. 126 00:07:33,000 --> 00:07:34,400 Open your heart. 127 00:07:34,400 --> 00:07:38,080 And we release. 128 00:07:38,080 --> 00:07:47,690 Bring the finger tips behind you and we will come to a cross legged seat. 129 00:07:47,690 --> 00:07:49,590 Bring the right palm to the left knee. 130 00:07:49,590 --> 00:07:51,969 Left finger tips behind. 131 00:07:51,970 --> 00:07:54,450 We inhale, roll up through the spine. 132 00:07:54,450 --> 00:07:57,120 And exhale twist. 133 00:07:57,120 --> 00:08:01,090 Again, inhale lift and lengthen. 134 00:08:01,090 --> 00:08:06,799 Exhale, find your twist. 135 00:08:06,800 --> 00:08:10,680 Melt back to center and same thing on the other side. 136 00:08:10,680 --> 00:08:14,210 Inhale, lift and lengthen. 137 00:08:14,210 --> 00:08:18,650 Exhale, twist. 138 00:08:18,650 --> 00:08:27,289 Inhale, lift up and exhale, take your core with you back to center. 139 00:08:27,290 --> 00:08:28,890 Cool. 140 00:08:28,890 --> 00:08:29,890 Baddha Konasana. 141 00:08:29,890 --> 00:08:34,080 Soles of the feet come together, knees nice and wide. 142 00:08:34,080 --> 00:08:39,889 Grab the ankles or interlace the fingertips around the toes. 143 00:08:39,889 --> 00:08:40,948 Sit up tall. 144 00:08:40,948 --> 00:08:45,349 And maybe we draw a couple of circles with the nose, one way and then the other. 145 00:08:45,350 --> 00:08:51,449 A little energetic hygiene here, letting go of any stress or tension, particularly in 146 00:08:51,449 --> 00:08:54,019 the neck and shoulders. 147 00:08:54,019 --> 00:08:57,320 And then we round the spine, find a forward fold. 148 00:08:57,320 --> 00:09:03,370 You can do this several times or stay there. 149 00:09:03,370 --> 00:09:06,690 Using the breath. 150 00:09:06,690 --> 00:09:19,720 Then we will press into the sit bones and slowly roll up. 151 00:09:19,720 --> 00:09:22,389 Awesome. 152 00:09:22,389 --> 00:09:29,199 We come back to all fours and send it up and back, downward facing dog. 153 00:09:29,199 --> 00:09:33,050 So last little vinyasa here, to really heat things up just bring a little warmth to your 154 00:09:33,050 --> 00:09:34,050 life. 155 00:09:34,050 --> 00:09:36,490 We are going to go up and over into plank. 156 00:09:36,490 --> 00:09:37,970 Three chaturanga pushups. 157 00:09:37,970 --> 00:09:42,550 So you can do this with the toes or on the knees. 158 00:09:42,550 --> 00:09:44,059 Just three, you got this. 159 00:09:44,059 --> 00:09:48,749 Gaze is forward. 160 00:09:48,749 --> 00:09:53,629 And then we inhale lift up, upward facing dog or cobra, you choose. 161 00:09:53,629 --> 00:09:55,559 Exhale. 162 00:09:55,559 --> 00:09:57,790 Take a rest. 163 00:09:57,790 --> 00:10:00,819 Extended child's pose. 164 00:10:00,819 --> 00:10:04,618 Melt your heart. 165 00:10:04,619 --> 00:10:11,080 Soften the skin of the face. 166 00:10:11,080 --> 00:10:13,559 Take a moment to surrender here. 167 00:10:13,559 --> 00:10:21,889 And we let it all go. 168 00:10:21,889 --> 00:10:29,000 Slowly we will rise up and we will come back to seated. 169 00:10:29,000 --> 00:10:33,610 This time send the legs out in front and inhale reach the arms up and overhead. 170 00:10:33,610 --> 00:10:37,199 Exhale, forward fold. 171 00:10:37,199 --> 00:10:42,469 Grab the outer edges of the feet or let the hands rest gently on the thighs, the shins, 172 00:10:42,470 --> 00:10:43,709 anywhere. 173 00:10:43,709 --> 00:10:46,260 Feet are flexed. 174 00:10:46,260 --> 00:10:48,119 Knees can be bent. 175 00:10:48,119 --> 00:10:51,100 Again, practice letting go here. 176 00:10:51,100 --> 00:10:54,500 Deep breath in and exhale. 177 00:10:54,500 --> 00:11:01,380 Chin to chest as you roll it up. 178 00:11:01,380 --> 00:11:05,660 Beautiful. 179 00:11:05,660 --> 00:11:10,689 Now from here we will lift the knees, bring the hands behind the thighs, loop the shoulders 180 00:11:10,689 --> 00:11:12,630 and lift the sternum up. 181 00:11:12,630 --> 00:11:16,660 Lift your heart up. 182 00:11:16,660 --> 00:11:19,990 Boat pose, just for a couple of breaths here. 183 00:11:19,990 --> 00:11:21,300 Reaching the finger tips forward. 184 00:11:21,300 --> 00:11:23,829 You can straighten the legs. 185 00:11:23,829 --> 00:11:27,248 You can send the finger tips out. 186 00:11:27,249 --> 00:11:31,160 If you are new to the practice you might just stay with your hand behind your thighs. 187 00:11:31,160 --> 00:11:37,240 Find a little organic movement here, a little improvisation, if you will, inner vasaana. 188 00:11:37,240 --> 00:11:38,980 No tense holding here. 189 00:11:38,980 --> 00:11:41,880 Lift your heart, focus on lifting your heart up toward the sky. 190 00:11:41,880 --> 00:11:43,820 Lift, lift, lift. 191 00:11:43,820 --> 00:11:46,410 And then we release. 192 00:11:46,410 --> 00:11:47,410 Awesome. 193 00:11:47,410 --> 00:11:50,300 I just through the hang loose sign, how embarrassing. 194 00:11:50,300 --> 00:11:52,420 We will come into flat back position. 195 00:11:52,420 --> 00:11:54,449 Hug the knees into the chest. 196 00:11:54,450 --> 00:11:59,869 Then send the finger tips out left to right, Texas T even though I'm in Mexico. 197 00:11:59,869 --> 00:12:02,350 Got to bring it. 198 00:12:02,350 --> 00:12:03,439 And reclined twist. 199 00:12:03,439 --> 00:12:06,329 Knees fall to the right. 200 00:12:06,329 --> 00:12:11,399 Turn onto your left ear if you like and breathe deep into the belly. 201 00:12:11,399 --> 00:12:16,089 You can extend that top leg if that feels good. 202 00:12:16,089 --> 00:12:20,949 And then we will slowly connect with your core as you move it back to center and then 203 00:12:20,949 --> 00:12:28,399 take it to the other side. 204 00:12:28,399 --> 00:12:30,100 Juicy twist here. 205 00:12:30,100 --> 00:12:31,250 Inhale. 206 00:12:31,250 --> 00:12:33,829 Don't just breathe into the belly, but also breathe into the chest. 207 00:12:33,829 --> 00:12:37,559 Lungs expand, extend that top leg. 208 00:12:37,559 --> 00:12:39,819 Deep breath in. 209 00:12:39,820 --> 00:12:41,589 And exhale. 210 00:12:41,589 --> 00:12:45,439 Slowly release, connecting to your core as you melt it back to center. 211 00:12:45,439 --> 00:12:46,629 Awesome. 212 00:12:46,629 --> 00:12:51,279 Reach the arms up and overhead, extend the legs out long. 213 00:12:51,279 --> 00:12:57,249 Then we can bring the hands behind the head here, interlace the finger tips. 214 00:12:57,249 --> 00:12:58,249 Extend the thumbs. 215 00:12:58,249 --> 00:12:59,660 Give yourself a little massage. 216 00:12:59,660 --> 00:13:07,709 We will draw the heels up towards the center for a little reclined cobblers pose. 217 00:13:07,709 --> 00:13:11,170 If you've ever heard the term take a chill pill, it looks like this for me. 218 00:13:11,170 --> 00:13:13,459 This shape in the body. 219 00:13:13,459 --> 00:13:16,459 Supta Baddha Konasana. 220 00:13:16,459 --> 00:13:20,258 So if you're digging it stay here and rest. 221 00:13:20,259 --> 00:13:25,769 Or when you are ready begin to slide the legs out. 222 00:13:25,769 --> 00:13:30,040 Eventually bringing the arms to your sides. 223 00:13:30,040 --> 00:13:36,310 And wherever you are, take a rest. 224 00:13:36,310 --> 00:13:40,008 Thank you for sharing your practice with me my friend. 225 00:13:40,009 --> 00:13:41,050 Take good care. 226 00:13:41,050 --> 00:13:48,729 Have an awesome day. 227 00:13:48,730 --> 00:13:55,490 Namaste.