1 00:00:00,030 --> 00:00:02,009 hi everyone and welcome to yoga with 2 00:00:02,009 --> 00:00:04,920 Adriene I am Adriene and today I'm in 3 00:00:04,920 --> 00:00:08,160 beautiful Beaumont Texas and I mean that 4 00:00:08,160 --> 00:00:10,469 it's a beautiful gorgeous day here in 5 00:00:10,469 --> 00:00:13,830 the southeast at Texas and I am on a 6 00:00:13,830 --> 00:00:16,890 road trip and so I'm offering a side 7 00:00:16,890 --> 00:00:19,410 body sequence today which is fantastic 8 00:00:19,410 --> 00:00:21,060 if you're traveling and your body just 9 00:00:21,060 --> 00:00:22,890 feels crumpled at the end of a long road 10 00:00:22,890 --> 00:00:25,439 trip or even on a plane it brings a 11 00:00:25,439 --> 00:00:27,060 little spaciousness to the entire body 12 00:00:27,060 --> 00:00:29,910 and you can do it on your hotel room 13 00:00:29,910 --> 00:00:31,500 floor or the truck stop or in the 14 00:00:31,500 --> 00:00:34,649 airport or in a beautiful Botanical 15 00:00:34,649 --> 00:00:38,070 Garden so Google your tatical Gardens 16 00:00:38,070 --> 00:00:40,140 wherever you're at hop on the mat and 17 00:00:40,140 --> 00:00:44,510 let's learn side bodies sequence 18 00:00:53,590 --> 00:00:55,850 okay I'm going to come into a nice 19 00:00:55,850 --> 00:00:58,700 cross-legged position to start letting 20 00:00:58,700 --> 00:01:00,140 my sit bones root down through the 21 00:01:00,140 --> 00:01:02,239 ground and just taking a second on your 22 00:01:02,239 --> 00:01:06,530 own to roll up through the spine already 23 00:01:06,530 --> 00:01:08,270 kind of establishing that we are going 24 00:01:08,270 --> 00:01:11,570 to take some time here for ourselves to 25 00:01:11,570 --> 00:01:13,580 check in with the body find what feels 26 00:01:13,580 --> 00:01:16,369 good so that we don't really worry about 27 00:01:16,369 --> 00:01:19,610 the goal or the pose but just focus on 28 00:01:19,610 --> 00:01:22,869 the process of the experience okay a 29 00:01:22,869 --> 00:01:25,930 couple loops of the shoulders here 30 00:01:25,930 --> 00:01:28,310 anything you think you might need to 31 00:01:28,310 --> 00:01:32,020 just check in 32 00:01:33,070 --> 00:01:36,430 and then slowly I'll lift and lengthen 33 00:01:36,430 --> 00:01:38,050 from the crown of the head to the tip of 34 00:01:38,050 --> 00:01:40,510 the tailbone I'll hug my navel in 35 00:01:40,510 --> 00:01:42,190 towards my spine just coming into 36 00:01:42,190 --> 00:01:44,800 integrity in the torso so I'm not just 37 00:01:44,800 --> 00:01:46,600 collapsing into my bones but I'm really 38 00:01:46,600 --> 00:01:48,400 drawing up from the pelvic floor 39 00:01:48,400 --> 00:01:49,950 whatever that means to you kind of 40 00:01:49,950 --> 00:01:52,900 plugging in tops of the thighs or 41 00:01:52,900 --> 00:01:55,830 drawing down as the heart lifts up 42 00:01:55,830 --> 00:01:58,690 inhale take your left fingertips bring 43 00:01:58,690 --> 00:02:03,430 them to the side and then I'll take my 44 00:02:03,430 --> 00:02:06,040 right palm turn it up and on a breath in 45 00:02:06,040 --> 00:02:07,479 reaching towards the right side of my 46 00:02:07,479 --> 00:02:09,639 mat I'll think up and over so rather 47 00:02:09,639 --> 00:02:11,440 than just cranking over into my side 48 00:02:11,440 --> 00:02:13,240 body stretch collapsing in the left side 49 00:02:13,240 --> 00:02:17,080 body kind of cranking here straining and 50 00:02:17,080 --> 00:02:21,250 I'm going to think about space spacious 51 00:02:21,250 --> 00:02:24,970 so reaching towards the left side excuse 52 00:02:24,970 --> 00:02:27,640 me right side and then going up and over 53 00:02:27,640 --> 00:02:28,840 nice and slow 54 00:02:28,840 --> 00:02:30,850 first I reach up big beautiful tree 55 00:02:30,850 --> 00:02:33,550 above me and then I plant the left palm 56 00:02:33,550 --> 00:02:37,360 and slowly take your time go into my 57 00:02:37,360 --> 00:02:39,520 side body stretch so again rather than 58 00:02:39,520 --> 00:02:41,470 just getting to the goal 59 00:02:41,470 --> 00:02:45,220 I'm enjoying the process which is what 60 00:02:45,220 --> 00:02:50,980 our Yoga is all about is being in the 61 00:02:50,980 --> 00:02:54,360 moment and enjoying the the journey 62 00:02:54,360 --> 00:02:58,120 rather than the destination really 63 00:02:58,120 --> 00:02:59,680 feeling the skin of the side body 64 00:02:59,680 --> 00:03:01,510 stretch nice and long you're all the way 65 00:03:01,510 --> 00:03:03,850 up through the fingertips enjoying the 66 00:03:03,850 --> 00:03:08,830 ride right enjoying the road trip loop 67 00:03:08,830 --> 00:03:10,510 the shoulders even here drawing the 68 00:03:10,510 --> 00:03:12,160 shoulder blades in and together and down 69 00:03:12,160 --> 00:03:14,500 lots of space between the left ear and 70 00:03:14,500 --> 00:03:15,910 left shoulder so again the tendency is 71 00:03:15,910 --> 00:03:18,370 going to be to collapse here and I want 72 00:03:18,370 --> 00:03:19,690 to create lots of space so if that means 73 00:03:19,690 --> 00:03:21,760 I don't go as far that's fine extending 74 00:03:21,760 --> 00:03:23,830 through the crown of the head sit bones 75 00:03:23,830 --> 00:03:26,230 still rooted down really breathing into 76 00:03:26,230 --> 00:03:28,090 the side body lastly this is very 77 00:03:28,090 --> 00:03:29,920 important I'm going to inhale spiral my 78 00:03:29,920 --> 00:03:31,390 heart towards the sky so even if it 79 00:03:31,390 --> 00:03:33,780 doesn't make a big move intentionally 80 00:03:33,780 --> 00:03:37,780 intentionally my intention is to open 81 00:03:37,780 --> 00:03:40,620 the chest 82 00:03:42,340 --> 00:03:44,170 if this puts a little strain on the neck 83 00:03:44,170 --> 00:03:46,330 I can still keep my gaze softened down 84 00:03:46,330 --> 00:03:47,890 and rotate the heart up towards the sky 85 00:03:47,890 --> 00:03:49,900 take a deep breath in inhale reach 86 00:03:49,900 --> 00:03:51,640 through the right fingertips draw your 87 00:03:51,640 --> 00:03:53,290 left shoulder away from your left ear 88 00:03:53,290 --> 00:03:56,230 nice and long and then on an exhale I'll 89 00:03:56,230 --> 00:03:58,660 float it back now right fingertips come 90 00:03:58,660 --> 00:04:01,390 to the mat I inhale flip the left palm 91 00:04:01,390 --> 00:04:04,810 up I'm spiraling in the shoulder here so 92 00:04:04,810 --> 00:04:06,550 this is reminding me to drop that 93 00:04:06,550 --> 00:04:09,010 shoulder blade in I reach towards the 94 00:04:09,010 --> 00:04:12,250 left side and then slowly transition up 95 00:04:12,250 --> 00:04:14,860 and when I'm ready planting the right 96 00:04:14,860 --> 00:04:17,769 palm now and slowly nice and easy going 97 00:04:17,769 --> 00:04:19,630 into my side stretch 98 00:04:19,630 --> 00:04:23,050 so really enjoying the sensation can 99 00:04:23,050 --> 00:04:24,580 feel the skin on my left side body 100 00:04:24,580 --> 00:04:28,479 stretching nice and long I'm pressing up 101 00:04:28,479 --> 00:04:30,690 and out of the outer edges of the feet 102 00:04:30,690 --> 00:04:33,040 keeping the lower body still awake and 103 00:04:33,040 --> 00:04:36,060 grounded as I move into my side stretch 104 00:04:36,060 --> 00:04:38,710 now you can experiment here everyone's 105 00:04:38,710 --> 00:04:39,639 different you can reach your right 106 00:04:39,639 --> 00:04:41,350 fingertips further away for a little 107 00:04:41,350 --> 00:04:43,270 extra space maybe it feels better to 108 00:04:43,270 --> 00:04:45,160 have this here to remind you to keep 109 00:04:45,160 --> 00:04:47,650 space in the right side body so just 110 00:04:47,650 --> 00:04:50,880 checking in to each his own 111 00:04:55,700 --> 00:04:58,090 nice long smooth deep breaths here 112 00:04:58,090 --> 00:05:00,410 making sure that we take a second to 113 00:05:00,410 --> 00:05:02,060 check in with that heart center 114 00:05:02,060 --> 00:05:04,550 spiraling it up towards in my case the 115 00:05:04,550 --> 00:05:08,060 beautiful clouds inhale in soft in the 116 00:05:08,060 --> 00:05:10,730 face sit bones rooted reach the left 117 00:05:10,730 --> 00:05:12,740 fingertips and on an exhale we come back 118 00:05:12,740 --> 00:05:15,350 to Center nice tune easy breezy loop the 119 00:05:15,350 --> 00:05:16,220 shoulders 120 00:05:16,220 --> 00:05:20,950 I already feel good hmm 121 00:05:20,950 --> 00:05:25,790 then I take my palms and dive dive into 122 00:05:25,790 --> 00:05:29,710 the water dive onto all fours 123 00:05:57,650 --> 00:05:59,710 you 124 00:07:08,980 --> 00:07:11,800 okay best in most beautiful Mountain 125 00:07:11,800 --> 00:07:14,380 Pose plugging into the earth spreading 126 00:07:14,380 --> 00:07:15,970 the toes drawing energy up through the 127 00:07:15,970 --> 00:07:18,750 arches of the feet tucking the pelvis in 128 00:07:18,750 --> 00:07:22,090 we inhale open the palms so finding this 129 00:07:22,090 --> 00:07:24,460 nice rotation in the shoulders lift your 130 00:07:24,460 --> 00:07:29,080 heart and reach it up creating lots of 131 00:07:29,080 --> 00:07:32,680 space so the mind is a very powerful 132 00:07:32,680 --> 00:07:34,300 tool so as you're going through this 133 00:07:34,300 --> 00:07:36,970 again consider how you get there not 134 00:07:36,970 --> 00:07:39,460 just the landing like a really enjoying 135 00:07:39,460 --> 00:07:44,110 even something as simple as this then 136 00:07:44,110 --> 00:07:46,480 I'll take the right palm and grab the 137 00:07:46,480 --> 00:07:49,270 left wrist same thing is when I was in 138 00:07:49,270 --> 00:07:50,740 the seated posture I'm going to think up 139 00:07:50,740 --> 00:07:52,120 and over as I move into my side body 140 00:07:52,120 --> 00:07:53,950 stretch so I'm going to inhale think up 141 00:07:53,950 --> 00:07:56,740 and exhale keeping the heels all four 142 00:07:56,740 --> 00:07:57,970 corners of the feet actually rooted 143 00:07:57,970 --> 00:07:59,170 strong but really pressing down through 144 00:07:59,170 --> 00:08:05,080 those heels as I slowly move towards the 145 00:08:05,080 --> 00:08:07,930 right now I tap intended I'm like 146 00:08:07,930 --> 00:08:09,310 tending to close my eyes here because I 147 00:08:09,310 --> 00:08:10,900 really rather than cranking into the 148 00:08:10,900 --> 00:08:13,420 posture I want you to kind of tap into 149 00:08:13,420 --> 00:08:15,820 the sensations here so yes we're doing 150 00:08:15,820 --> 00:08:17,590 yoga yes we're creating space yes I'm in 151 00:08:17,590 --> 00:08:20,650 a beautiful botanical garden but I want 152 00:08:20,650 --> 00:08:22,360 to enjoy every moment so enjoying the 153 00:08:22,360 --> 00:08:24,460 transition here I can feel my skin 154 00:08:24,460 --> 00:08:27,340 stretching on the side body then I check 155 00:08:27,340 --> 00:08:29,290 in with my shoulders just kind of going 156 00:08:29,290 --> 00:08:31,590 through my checklist creating more space 157 00:08:31,590 --> 00:08:34,350 staying nice and soft in the face 158 00:08:34,350 --> 00:08:36,429 relaxing the area between your two 159 00:08:36,429 --> 00:08:39,700 eyebrows keep the right side body 160 00:08:39,700 --> 00:08:44,410 nice and long so no collapse here take 161 00:08:44,410 --> 00:08:46,090 one more deep breath in as you spiral 162 00:08:46,090 --> 00:08:49,300 your heart towards the heavens and then 163 00:08:49,300 --> 00:08:51,690 exhale we'll come back to Center Shh 164 00:08:51,690 --> 00:08:54,610 volcano spreading the palms wide take a 165 00:08:54,610 --> 00:08:56,020 deep breath here as you lift the heart 166 00:08:56,020 --> 00:08:58,660 make sure to tuck the pelvis and taking 167 00:08:58,660 --> 00:09:00,910 the left palm to the right wrist think 168 00:09:00,910 --> 00:09:06,400 up as you exhale we go over same thing 169 00:09:06,400 --> 00:09:10,240 here so don't hold here don't feel 170 00:09:10,240 --> 00:09:12,340 suspended we are pressing up and out of 171 00:09:12,340 --> 00:09:14,080 the earth then drawing energy up through 172 00:09:14,080 --> 00:09:16,620 the arches of the feet the inner thighs 173 00:09:16,620 --> 00:09:19,260 taking my actions from my Mountain Pose 174 00:09:19,260 --> 00:09:23,520 integrating them here in my side stretch 175 00:09:24,360 --> 00:09:27,250 one more deep breath in as I spiral my 176 00:09:27,250 --> 00:09:29,140 heart towards this beautiful tree above 177 00:09:29,140 --> 00:09:32,560 me and then exhale like a back to centre 178 00:09:32,560 --> 00:09:34,930 of volcano pose inhales read the palms 179 00:09:34,930 --> 00:09:38,800 nice and wide and then exhale we float 180 00:09:38,800 --> 00:09:42,970 the fingertips down Shh take a deep 181 00:09:42,970 --> 00:09:44,890 breath loop the shoulders letting the 182 00:09:44,890 --> 00:09:48,449 blood come back to the fingertips 183 00:09:49,120 --> 00:09:52,389 and then softening in the knees I inhale 184 00:09:52,389 --> 00:10:00,160 to reach it up again okay so I'm gonna 185 00:10:00,160 --> 00:10:01,839 pedal the feet out just a little bit and 186 00:10:01,839 --> 00:10:07,389 then slowly walk up the center getting a 187 00:10:07,389 --> 00:10:09,370 little bit of flexibility in the feet 188 00:10:09,370 --> 00:10:11,470 just kind of checking in right no wasted 189 00:10:11,470 --> 00:10:13,509 moment on the mat if you only have ten 190 00:10:13,509 --> 00:10:15,069 minutes to do something then let's make 191 00:10:15,069 --> 00:10:18,040 the best I roll up slowly bending the 192 00:10:18,040 --> 00:10:19,480 knees generously bringing the belly to 193 00:10:19,480 --> 00:10:22,120 the thighs and then nothing fancy here 194 00:10:22,120 --> 00:10:24,490 just a nice little rack ball roll up 195 00:10:24,490 --> 00:10:27,910 just like we did in sixth grader arts 196 00:10:27,910 --> 00:10:30,999 class when I arrived I'll just loop the 197 00:10:30,999 --> 00:10:34,329 shoulders a couple times and then come 198 00:10:34,329 --> 00:10:37,209 into my best and most beautiful mountain 199 00:10:37,209 --> 00:10:41,829 pose or Tadasana taking a second to look 200 00:10:41,829 --> 00:10:44,769 down at the feet if you need to coming 201 00:10:44,769 --> 00:10:46,839 into the body from the arches of the 202 00:10:46,839 --> 00:10:48,670 feet drawing energy up through the inner 203 00:10:48,670 --> 00:10:50,620 thighs all the way up the center channel 204 00:10:50,620 --> 00:10:54,449 up and out through the crown of the head 205 00:10:54,449 --> 00:10:57,839 heart lifting here pelvis tucked I 206 00:10:57,839 --> 00:11:00,189 inhale reach my fingertips left to right 207 00:11:00,189 --> 00:11:02,860 really reaching extending beyond my mat 208 00:11:02,860 --> 00:11:05,740 reaching I'm reaching towards some more 209 00:11:05,740 --> 00:11:09,610 kids surprise and some trees so finding 210 00:11:09,610 --> 00:11:12,670 that lift in the heart here and again 211 00:11:12,670 --> 00:11:15,249 it's like it this is what you make it it 212 00:11:15,249 --> 00:11:16,839 could just be like hanging in my bones 213 00:11:16,839 --> 00:11:19,360 like this is yoga or you can like come 214 00:11:19,360 --> 00:11:22,800 into a Titanic style like 215 00:11:25,029 --> 00:11:28,629 full body awareness couple breaths here 216 00:11:28,629 --> 00:11:30,430 then inhale continue the journey up 217 00:11:30,430 --> 00:11:32,139 fingertips reaching towards the heavens 218 00:11:32,139 --> 00:11:34,870 here I'll take the right palm grab the 219 00:11:34,870 --> 00:11:36,759 left wrist and same thing as before 220 00:11:36,759 --> 00:11:38,709 thinking up and over I'm going inhale 221 00:11:38,709 --> 00:11:41,529 think up and exhale over nice and slow 222 00:11:41,529 --> 00:11:44,769 we're not collapsing in the right side 223 00:11:44,769 --> 00:11:46,360 body but keeping this nice and lifted so 224 00:11:46,360 --> 00:11:47,980 what that means is you might not go as 225 00:11:47,980 --> 00:11:51,660 far because I'm totally collapsing here 226 00:11:52,139 --> 00:11:57,970 but we have more space a couple nice 227 00:11:57,970 --> 00:12:00,639 long deep breaths here still drawing 228 00:12:00,639 --> 00:12:02,139 energy up from the arches of the feet 229 00:12:02,139 --> 00:12:04,389 I'm spiraling my heart towards the sky 230 00:12:04,389 --> 00:12:06,579 shoulder blades in together and down 231 00:12:06,579 --> 00:12:10,329 pelvis is tucked inhale in and exhale 232 00:12:10,329 --> 00:12:13,029 slowly we come back to Center volcano 233 00:12:13,029 --> 00:12:15,189 reaching fingertips up shoulder blades 234 00:12:15,189 --> 00:12:18,430 dropping in almost said squeezing 235 00:12:18,430 --> 00:12:20,470 shouldn't say that hugging my navel in 236 00:12:20,470 --> 00:12:22,740 towards my spine don't squeeze 237 00:12:22,740 --> 00:12:26,290 especially if you just had brunch like I 238 00:12:26,290 --> 00:12:29,620 did good brunch here in Beaumont inhale 239 00:12:29,620 --> 00:12:31,629 reach up through the fingertips and same 240 00:12:31,629 --> 00:12:32,829 thing on the other side taking the left 241 00:12:32,829 --> 00:12:34,930 palm now grabbing the right wrist think 242 00:12:34,930 --> 00:12:36,879 up and over so lots of space here we're 243 00:12:36,879 --> 00:12:39,959 creating space inhale reach up exhale 244 00:12:39,959 --> 00:12:42,759 think about not collapsing in the left 245 00:12:42,759 --> 00:12:44,529 side body here keep the pelvis tucked to 246 00:12:44,529 --> 00:12:47,470 support your body then we take a couple 247 00:12:47,470 --> 00:12:50,290 beautiful breaths here spiraling the 248 00:12:50,290 --> 00:12:52,209 chest up towards the sky the tendency is 249 00:12:52,209 --> 00:12:56,829 going to be this so keep drawing up 250 00:12:56,829 --> 00:12:58,629 that's why we went into Tadasana first 251 00:12:58,629 --> 00:13:00,009 it's like to build that integrity in the 252 00:13:00,009 --> 00:13:01,689 body where you just feel kind of like 253 00:13:01,689 --> 00:13:03,459 Superman for a second really supporting 254 00:13:03,459 --> 00:13:06,939 your own weight so that we come into 255 00:13:06,939 --> 00:13:08,959 this side stretch we 256 00:13:08,959 --> 00:13:11,949 kind of have all our ducks in alignment 257 00:13:11,949 --> 00:13:16,040 inhale and reach and exhale back to 258 00:13:16,040 --> 00:13:18,290 centre volcanoes spread the fingertips 259 00:13:18,290 --> 00:13:22,069 take a deep breath in look up and exhale 260 00:13:22,069 --> 00:13:28,309 float it down Shh loop the shoulders a 261 00:13:28,309 --> 00:13:30,759 couple times 262 00:13:31,470 --> 00:13:33,540 ok so now I'm going to take a walk up 263 00:13:33,540 --> 00:13:36,990 towards the front edge of my map we can 264 00:13:36,990 --> 00:13:39,360 keep feet hip-width apart or now we can 265 00:13:39,360 --> 00:13:41,130 start to experiment by bringing the feet 266 00:13:41,130 --> 00:13:42,690 together maybe keeping just a little bit 267 00:13:42,690 --> 00:13:45,420 of space between the heels soft in the 268 00:13:45,420 --> 00:13:46,710 knees today I'm going inhale reach the 269 00:13:46,710 --> 00:13:48,510 fingertips left to right to come up nice 270 00:13:48,510 --> 00:13:51,240 long stretch tucking the pelvis hugging 271 00:13:51,240 --> 00:13:52,620 the navel in towards the spine and 272 00:13:52,620 --> 00:13:55,350 exhale soften in the knees as you come 273 00:13:55,350 --> 00:13:57,560 forward 274 00:13:58,490 --> 00:14:02,900 take a second here forward fold 275 00:14:05,639 --> 00:14:07,839 and then stepping the left leg back 276 00:14:07,839 --> 00:14:11,980 runners lunge take a second here to find 277 00:14:11,980 --> 00:14:13,720 a nice wide base loop the shoulders 278 00:14:13,720 --> 00:14:15,759 forward up and back just kind of going 279 00:14:15,759 --> 00:14:17,139 through your checklist kind of working 280 00:14:17,139 --> 00:14:19,269 out all the kinks so rather than trying 281 00:14:19,269 --> 00:14:21,009 to master the pose right again we're 282 00:14:21,009 --> 00:14:23,649 just using it as an opportunity to check 283 00:14:23,649 --> 00:14:25,119 in with the bots especially if you've 284 00:14:25,119 --> 00:14:26,470 been traveling okay 285 00:14:26,470 --> 00:14:28,899 so inhale heart radiates forward just 286 00:14:28,899 --> 00:14:30,069 kind of creating a little bit of space 287 00:14:30,069 --> 00:14:32,829 here on the exhale I plant the palms 288 00:14:32,829 --> 00:14:36,490 step it back downward facing dog just 289 00:14:36,490 --> 00:14:38,290 one breath cycle here as I pedal the 290 00:14:38,290 --> 00:14:39,550 feet kind of keep it moving 291 00:14:39,550 --> 00:14:45,220 waking the body up and then I step the 292 00:14:45,220 --> 00:14:46,990 left leg up into my lunge and same thing 293 00:14:46,990 --> 00:14:48,850 on the opposite side here just kind of 294 00:14:48,850 --> 00:14:52,660 checking in breathing not really 295 00:14:52,660 --> 00:14:54,459 worrying about mastering the asana per 296 00:14:54,459 --> 00:14:56,319 se but using this as an opportunity like 297 00:14:56,319 --> 00:14:59,559 I said to just check in with the body if 298 00:14:59,559 --> 00:15:01,709 you peeling that left hip crease back 299 00:15:01,709 --> 00:15:05,679 inhale shine your heart forward so when 300 00:15:05,679 --> 00:15:07,449 I say heart radiates forward I'm just 301 00:15:07,449 --> 00:15:09,369 using that as an opportunity to say find 302 00:15:09,369 --> 00:15:10,929 space from the crown of the head the tip 303 00:15:10,929 --> 00:15:13,689 the tailbone so if you're like heart 304 00:15:13,689 --> 00:15:16,089 radiates forward what the huh okay 305 00:15:16,089 --> 00:15:19,179 looking up planting the palms stepping 306 00:15:19,179 --> 00:15:21,759 it back same thing one breath cycle here 307 00:15:21,759 --> 00:15:25,139 nice and long in and out 308 00:15:26,490 --> 00:15:29,460 and then here I go walking the left toes 309 00:15:29,460 --> 00:15:31,020 to the center dropping that heel I'll 310 00:15:31,020 --> 00:15:34,430 inhale slide the sole the right foot up 311 00:15:34,430 --> 00:15:38,490 nice and loose here in the ankles and 312 00:15:38,490 --> 00:15:41,250 then slowly stepping it up back to my 313 00:15:41,250 --> 00:15:43,100 lunge this time I plant the back foot 314 00:15:43,100 --> 00:15:45,960 bring the hands to the waistline from my 315 00:15:45,960 --> 00:15:48,090 foundation nice and strong I press into 316 00:15:48,090 --> 00:15:49,920 the feet and lift up from my sternum my 317 00:15:49,920 --> 00:15:52,280 heart yeah 318 00:15:52,280 --> 00:15:55,170 tops of the thighs are rolling out and 319 00:15:55,170 --> 00:15:57,690 down so left thigh bones kind of peeling 320 00:15:57,690 --> 00:15:59,040 out kind of opening through the inner 321 00:15:59,040 --> 00:16:01,200 thigh top of the right thigh bone going 322 00:16:01,200 --> 00:16:03,420 to the right side I take a second here 323 00:16:03,420 --> 00:16:05,580 to each his own to just kind of feel 324 00:16:05,580 --> 00:16:08,360 grounded in the posture there's no rush 325 00:16:08,360 --> 00:16:10,620 making sure I can see my front big toe 326 00:16:10,620 --> 00:16:13,050 here and making sure that this knee is 327 00:16:13,050 --> 00:16:16,410 stacked directly over the ankle press 328 00:16:16,410 --> 00:16:18,450 into the outer edge everyone right now 329 00:16:18,450 --> 00:16:20,460 take your beautiful eyes and look at the 330 00:16:20,460 --> 00:16:22,950 outer edge of your back foot make sure 331 00:16:22,950 --> 00:16:24,870 that there is a where a certain 332 00:16:24,870 --> 00:16:26,490 awareness kind of pressing into that 333 00:16:26,490 --> 00:16:28,470 outer edge as we go into this next 334 00:16:28,470 --> 00:16:31,170 posture hands back to the waistline here 335 00:16:31,170 --> 00:16:33,270 found already use this as a reminder to 336 00:16:33,270 --> 00:16:35,640 tuck the pelvis inhale lift and lengthen 337 00:16:35,640 --> 00:16:37,740 through the spine and exhale I'm gonna 338 00:16:37,740 --> 00:16:39,990 soften here by bringing my right elbow 339 00:16:39,990 --> 00:16:42,120 to the top of the thigh 340 00:16:42,120 --> 00:16:43,680 but I'm not going to collapse my weight 341 00:16:43,680 --> 00:16:45,000 into it that's the first tendency and 342 00:16:45,000 --> 00:16:46,050 then it's kind of hard to get back from 343 00:16:46,050 --> 00:16:48,120 there so stay lifted stay lengthened 344 00:16:48,120 --> 00:16:50,700 from here almost like a ballerina would 345 00:16:50,700 --> 00:16:52,320 you know like they have such strength 346 00:16:52,320 --> 00:16:55,890 from here to here some strong muscle 347 00:16:55,890 --> 00:16:58,020 man's watching this going like ballerina 348 00:16:58,020 --> 00:17:03,370 what not muscle men do ballot every yeah 349 00:17:03,370 --> 00:17:05,589 let's bring the right elbow to the top 350 00:17:05,589 --> 00:17:06,339 of the thigh 351 00:17:06,339 --> 00:17:08,440 from here before I even get this hand 352 00:17:08,440 --> 00:17:10,390 involved I'm going to this is what I've 353 00:17:10,390 --> 00:17:12,069 been practicing spiral my heart up 354 00:17:12,069 --> 00:17:13,900 towards the sky now the thing that's 355 00:17:13,900 --> 00:17:16,210 keeping me grounded here is the outer 356 00:17:16,210 --> 00:17:19,660 edge of that back foot I'm going to take 357 00:17:19,660 --> 00:17:21,970 my left fingertips now reach them behind 358 00:17:21,970 --> 00:17:23,020 the ear here 359 00:17:23,020 --> 00:17:26,290 just so I know a nice line to move on 360 00:17:26,290 --> 00:17:29,080 here reaching all the way eventually up 361 00:17:29,080 --> 00:17:32,110 past the crown of the head all the while 362 00:17:32,110 --> 00:17:34,300 maintaining this opening in the heart so 363 00:17:34,300 --> 00:17:35,920 again the tendency is to like collapse 364 00:17:35,920 --> 00:17:39,700 here and actually instead of bringing an 365 00:17:39,700 --> 00:17:41,920 awareness into the deep muscles we could 366 00:17:41,920 --> 00:17:43,840 even injure ourselves you know so take 367 00:17:43,840 --> 00:17:48,460 your time and let's have some integrity 368 00:17:48,460 --> 00:17:50,740 in our lines so right now I'm imagining 369 00:17:50,740 --> 00:17:54,310 a beautiful line from my fingertips all 370 00:17:54,310 --> 00:17:56,770 the way to the outer edge of that back 371 00:17:56,770 --> 00:18:01,540 foot lots of space here imagine that the 372 00:18:01,540 --> 00:18:03,520 top of your right ear is being pulled 373 00:18:03,520 --> 00:18:05,590 towards the front of your mat so the 374 00:18:05,590 --> 00:18:07,540 tendency is to be here we're wanted 375 00:18:07,540 --> 00:18:11,080 wanting to create lots of space I'm 376 00:18:11,080 --> 00:18:14,830 using everything that I kind of came 377 00:18:14,830 --> 00:18:16,600 into contact with in my Mountain Pose 378 00:18:16,600 --> 00:18:18,310 tucking the pelvis lifting the heart 379 00:18:18,310 --> 00:18:19,870 drawing energy up from the arches of the 380 00:18:19,870 --> 00:18:23,050 feet I can draw a line with my nose up 381 00:18:23,050 --> 00:18:25,600 towards the sky here nice and long 382 00:18:25,600 --> 00:18:26,300 pressing 383 00:18:26,300 --> 00:18:28,360 to the outer edge of that back foot and 384 00:18:28,360 --> 00:18:31,670 then I'm in exhale I'll slowly soften 385 00:18:31,670 --> 00:18:33,020 towards the front toes by bringing the 386 00:18:33,020 --> 00:18:35,210 belly to the top of the thigh bringing 387 00:18:35,210 --> 00:18:37,040 the fingertips back to the mat pivoting 388 00:18:37,040 --> 00:18:39,650 on that back foot and stepping it back 389 00:18:39,650 --> 00:18:42,910 downward facing dog 390 00:18:43,550 --> 00:18:45,650 okay we're almost done balancing it out 391 00:18:45,650 --> 00:18:49,030 on the other side 392 00:18:51,700 --> 00:18:54,109 dropping the right heel press up and out 393 00:18:54,109 --> 00:18:55,820 of the palms as you inhale slide the 394 00:18:55,820 --> 00:19:00,769 sole of the left foot up nice and easy 395 00:19:00,769 --> 00:19:03,769 breezy so again I just I want us to get 396 00:19:03,769 --> 00:19:04,909 out of this place we're like waiting 397 00:19:04,909 --> 00:19:07,009 like okay yeah what next Adrienne can't 398 00:19:07,009 --> 00:19:07,459 breathe 399 00:19:07,459 --> 00:19:09,529 so I want you I want to be I want to 400 00:19:09,529 --> 00:19:10,849 guide you but I want you to feel free to 401 00:19:10,849 --> 00:19:15,440 be like checking in in this posture okay 402 00:19:15,440 --> 00:19:18,799 let's step that leg up same thing on the 403 00:19:18,799 --> 00:19:21,158 other side 404 00:19:22,190 --> 00:19:25,480 planting the back foot 405 00:19:26,619 --> 00:19:28,669 stacking my funding hands to the 406 00:19:28,669 --> 00:19:30,349 waistline inhale lift up from the heart 407 00:19:30,349 --> 00:19:31,700 as you press into the feet 408 00:19:31,700 --> 00:19:34,009 take a look get that outer edge of the 409 00:19:34,009 --> 00:19:36,979 back foot make sure that it gets a 410 00:19:36,979 --> 00:19:38,450 little love a little awareness as we go 411 00:19:38,450 --> 00:19:41,539 into our posture sinking in tucking the 412 00:19:41,539 --> 00:19:43,940 pelvis inhale lift and lengthen through 413 00:19:43,940 --> 00:19:47,089 the crown of the head and exhale left 414 00:19:47,089 --> 00:19:48,830 elbow to the top of the thigh make sure 415 00:19:48,830 --> 00:19:52,190 you can see that left big toe heart 416 00:19:52,190 --> 00:19:54,320 begins to spiral up in every like 417 00:19:54,320 --> 00:19:57,979 transition here you can enjoy so we stop 418 00:19:57,979 --> 00:19:59,599 worrying about the goal so much and 419 00:19:59,599 --> 00:20:05,209 enjoy the process the journey that's a 420 00:20:05,209 --> 00:20:07,639 great tool for life sheesh heart 421 00:20:07,639 --> 00:20:09,379 spiraling up towards the beautiful sky 422 00:20:09,379 --> 00:20:12,259 and inhale reaching right fingertips now 423 00:20:12,259 --> 00:20:14,389 behind the ear all the while I'm 424 00:20:14,389 --> 00:20:16,279 pressing into the outer edge of that 425 00:20:16,279 --> 00:20:20,329 back foot as I reach up and then going 426 00:20:20,329 --> 00:20:21,649 through my checklist letting it evolve 427 00:20:21,649 --> 00:20:24,200 here and everyone will be different so 428 00:20:24,200 --> 00:20:25,999 just kind of checking in with the 429 00:20:25,999 --> 00:20:31,549 reality of your posture making sure that 430 00:20:31,549 --> 00:20:34,309 we're all breathing tucking the pelvis 431 00:20:34,309 --> 00:20:36,320 drawing energy up from the arches of the 432 00:20:36,320 --> 00:20:38,629 feet 110 percent full-body experience 433 00:20:38,629 --> 00:20:40,549 here so no body part left behind it's 434 00:20:40,549 --> 00:20:42,769 all one part right inhale we can draw a 435 00:20:42,769 --> 00:20:44,209 line with the nose up as the heart 436 00:20:44,209 --> 00:20:47,179 spirals gosh there's a beautiful tree 437 00:20:47,179 --> 00:20:49,879 above me shoulder blades in together and 438 00:20:49,879 --> 00:20:51,769 down one more deep breath in when you 439 00:20:51,769 --> 00:20:54,259 feel satisfied with control with ease 440 00:20:54,259 --> 00:20:57,349 float it back belly to the top of the 441 00:20:57,349 --> 00:21:00,409 thigh first finger tips choose and that 442 00:21:00,409 --> 00:21:03,080 we plant the palms you can step it back 443 00:21:03,080 --> 00:21:04,669 to downward dog and add a vinyasa here 444 00:21:04,669 --> 00:21:05,840 if you if you know what I'm talking 445 00:21:05,840 --> 00:21:08,929 about or we'll just come slowly to all 446 00:21:08,929 --> 00:21:11,440 fours bring the two big toes together 447 00:21:11,440 --> 00:21:13,429 and back where we started 448 00:21:13,429 --> 00:21:19,340 extended Child's Pose you can take a 449 00:21:19,340 --> 00:21:24,070 couple of nice long deep breaths here 450 00:21:26,139 --> 00:21:28,880 okay so that was a side body stretch 451 00:21:28,880 --> 00:21:32,149 sequence which is like I said perfect if 452 00:21:32,149 --> 00:21:33,710 you're on the road if you're traveling 453 00:21:33,710 --> 00:21:36,529 either in a car in a plane or just kind 454 00:21:36,529 --> 00:21:37,760 of getting that crumpled feeling in the 455 00:21:37,760 --> 00:21:39,679 body it's a great little sequence to 456 00:21:39,679 --> 00:21:41,480 bring space it's also good in the 457 00:21:41,480 --> 00:21:45,440 morning and if you're curious why I'm in 458 00:21:45,440 --> 00:21:47,419 Beaumont then please visit my blog for 459 00:21:47,419 --> 00:21:49,279 all the juicy details have had a 460 00:21:49,279 --> 00:21:50,630 wonderful time here it's starting to 461 00:21:50,630 --> 00:21:53,510 rain so we better wrap it up but even if 462 00:21:53,510 --> 00:21:55,340 you aren't able to go on a road trip go 463 00:21:55,340 --> 00:21:56,960 on a road trip on your mat remember just 464 00:21:56,960 --> 00:21:58,399 a couple minutes on the mat goes a long 465 00:21:58,399 --> 00:22:00,440 way focus on the experience rather than 466 00:22:00,440 --> 00:22:02,600 the goal and remember to find what feels 467 00:22:02,600 --> 00:22:04,549 good subscribe to the channel if you 468 00:22:04,549 --> 00:22:06,320 haven't already leave comments questions 469 00:22:06,320 --> 00:22:10,899 below and I'll see you next time namaste 470 00:22:29,210 --> 00:22:31,270 you