1 00:00:00,399 --> 00:00:02,920 Hello everyone, and welcome to Yoga With Adriene. 2 00:00:02,920 --> 00:00:06,830 I am Adriene and today we're going to get the juices flowing, keyword 3 00:00:06,830 --> 00:00:07,830 "flowing". 4 00:00:07,830 --> 00:00:09,980 We're going to get the body moving and we're going to marry 5 00:00:09,980 --> 00:00:12,329 the action to the breath, the breath to the action. 6 00:00:12,329 --> 00:00:13,519 That's right, you asked for it. 7 00:00:13,519 --> 00:00:15,750 We have a Vinyasa sequence here today. 8 00:00:15,750 --> 00:00:19,439 We're going to maybe bring a little heat to the body 9 00:00:19,439 --> 00:00:22,769 and sweat a little bit and we're going to find what feels good. 10 00:00:22,769 --> 00:00:24,980 So let's hop on the mat and let's get flowing. 11 00:00:24,980 --> 00:00:27,250 Body moving. 12 00:00:27,250 --> 00:00:28,869 Body moving. 13 00:00:28,869 --> 00:00:35,350 Cue Beastie Boys now. 14 00:00:35,350 --> 00:00:46,700 Okay, so we're going to begin at the top of our mat and mountain. 15 00:00:46,700 --> 00:00:50,280 Inhale, reach the fingertips up high. 16 00:00:50,280 --> 00:00:53,180 Exhale down through the mid line, we fold forward. 17 00:00:53,180 --> 00:00:55,520 Inhale, lift to flat back position. 18 00:00:55,520 --> 00:00:57,370 Exhale bow. 19 00:00:57,370 --> 00:01:01,550 Press into your feet, spiral your shoulders, reach it up and 20 00:01:01,550 --> 00:01:03,980 exhale back down at the heart. 21 00:01:03,980 --> 00:01:05,560 Soft knees, here we go again. 22 00:01:05,560 --> 00:01:07,430 Inhale, reach it up. 23 00:01:07,430 --> 00:01:10,020 Exhale, forward fold. 24 00:01:10,020 --> 00:01:15,210 Inhale, lift to flat back, nice long neck, exhale bow. 25 00:01:15,210 --> 00:01:18,110 Fingertips to the map we step the right foot back, runners lunge. 26 00:01:18,110 --> 00:01:20,550 Inhale, heart radiates forward. 27 00:01:20,550 --> 00:01:24,420 Exhale, plant the palm, step it back, downward dog. 28 00:01:24,420 --> 00:01:30,070 Find a little movement, warm up the body. 29 00:01:30,070 --> 00:01:34,940 Slowly we'll take a deep breath in and step the right foot up into our lunge. 30 00:01:34,940 --> 00:01:39,960 Exhale, find your footing, heart shines forward. 31 00:01:39,960 --> 00:01:41,870 Then stepping the back foot up to meet the front, 32 00:01:41,870 --> 00:01:46,920 take a deep breath in, flat back position and exhale bow. 33 00:01:46,920 --> 00:01:49,910 Inhale, press into the feet to reach up. 34 00:01:49,910 --> 00:01:52,510 Palms come together as we exhale back down to 35 00:01:52,510 --> 00:01:53,670 the heart. 36 00:01:53,670 --> 00:01:56,110 Inhale, reach toward the sky. 37 00:01:56,110 --> 00:01:59,170 Exhale, dive forward. 38 00:01:59,170 --> 00:02:02,820 Inhale, flat back. 39 00:02:02,820 --> 00:02:04,710 Exhale down. 40 00:02:04,710 --> 00:02:08,849 Fingertips to the mat we step the right foot back, take a deep breath in, and as we exhale 41 00:02:08,849 --> 00:02:13,769 press into your feet, lift up, open your arms, open your heart. 42 00:02:13,769 --> 00:02:16,239 Stepping it back to plank, strong body here. 43 00:02:16,239 --> 00:02:18,480 Shift your weight forward, chaturanga practice. 44 00:02:18,480 --> 00:02:20,930 Follow your breath as we loop the shoulders up to 45 00:02:20,930 --> 00:02:23,439 cobra or up dog, you choose. 46 00:02:23,439 --> 00:02:28,709 Curl the toes under, send it back, downward facing dog. 47 00:02:28,709 --> 00:02:30,920 Breathe. 48 00:02:30,920 --> 00:02:32,980 Deep breath in, step the right foot up into your 49 00:02:32,980 --> 00:02:33,980 lunge. 50 00:02:33,980 --> 00:02:36,810 Open it up, squeeze the inner thighs together. 51 00:02:36,810 --> 00:02:39,939 Open your heart, exhale back to the mat, rocking the back foot 52 00:02:39,939 --> 00:02:41,400 up to meet the front. 53 00:02:41,400 --> 00:02:45,120 Forward fold, inhale flat back, exhale bow. 54 00:02:45,120 --> 00:02:49,989 Reach it up, full breath in, and exhale back down to the heart, sternum 55 00:02:49,989 --> 00:02:51,150 to thumbs. 56 00:02:51,150 --> 00:02:56,639 Inhale, reach it up, exhale bow. 57 00:02:56,639 --> 00:02:58,879 Inhale flat back, long neck. 58 00:02:58,879 --> 00:03:01,950 Exhale, folding forward. 59 00:03:01,950 --> 00:03:03,959 Step the right foot back, runners lunge. 60 00:03:03,959 --> 00:03:10,569 Deep breath in, exhale opening through the arms. 61 00:03:10,569 --> 00:03:12,980 Palms come to the mat we step it back to plank. 62 00:03:12,980 --> 00:03:14,000 Chaturanga. 63 00:03:14,000 --> 00:03:17,269 Inhale, upward facing dog. 64 00:03:17,269 --> 00:03:20,129 Exhale, downward facing dog. 65 00:03:20,129 --> 00:03:25,329 Peddle it out, take a deep breath in and step the right foot 66 00:03:25,329 --> 00:03:26,879 up into your lunge. 67 00:03:26,879 --> 00:03:30,709 Follow your breath, opening up through the arms. 68 00:03:30,709 --> 00:03:33,959 Exhale we release and rock the back foot up to meet the front. 69 00:03:33,959 --> 00:03:35,909 Inhale, flat back. 70 00:03:35,909 --> 00:03:37,469 Exhale, fold. 71 00:03:37,469 --> 00:03:40,480 Inhale, reach it up, spread your fingertips. 72 00:03:40,480 --> 00:03:42,400 Exhale back down to the heart. 73 00:03:42,400 --> 00:03:44,890 Soft knees, inhale here we go. 74 00:03:44,890 --> 00:03:47,510 Exhale diving forward. 75 00:03:47,510 --> 00:03:51,530 Deep breath, flat back position, long neck, check in at the neck, 76 00:03:51,530 --> 00:03:52,669 bow. 77 00:03:52,669 --> 00:03:55,349 Now we can step or hop it back to plank. 78 00:03:55,349 --> 00:03:57,599 Press up and out at the palms here, shift your weight 79 00:03:57,599 --> 00:04:01,389 forward, squeeze the inner thighs, and slowly lower down. 80 00:04:01,389 --> 00:04:04,689 Inhale, upward facing dog. 81 00:04:04,689 --> 00:04:07,749 Exhale, downward facing dog. 82 00:04:07,749 --> 00:04:11,629 Drop the left heel, inhale, slide the sole of the right foot up, bend 83 00:04:11,629 --> 00:04:15,260 that right knee, and slowly shift forward kissing it toward the right elbow. 84 00:04:15,260 --> 00:04:17,410 Inhale, it extends up. 85 00:04:17,410 --> 00:04:20,810 Exhale, right knee to left elbow. 86 00:04:20,810 --> 00:04:23,690 Inhale one more time and exhale. 87 00:04:23,690 --> 00:04:25,500 Nose to me, hover. 88 00:04:25,500 --> 00:04:29,949 Inhale, reach it up and then exhale stepping it through into your lunge. 89 00:04:29,949 --> 00:04:31,159 Plant the back heel. 90 00:04:31,159 --> 00:04:34,280 Inhale, we rise up, warrior one. 91 00:04:34,280 --> 00:04:37,669 The virabhadrasana one, bending that front knee. 92 00:04:37,669 --> 00:04:40,419 And then exhale, warrior two, maybe walking the 93 00:04:40,419 --> 00:04:43,010 front toes out, widening the stance a little bit. 94 00:04:43,010 --> 00:04:44,289 Deep breath in. 95 00:04:44,289 --> 00:04:49,210 On the exhale, flip that right palm and send it back, reversed warrior, sinking 96 00:04:49,210 --> 00:04:51,490 into that front knee. 97 00:04:51,490 --> 00:04:55,080 Back to warrior two, and then bending that right elbow, 98 00:04:55,080 --> 00:04:57,710 bringing it to the top of the right thigh. 99 00:04:57,710 --> 00:05:01,129 We extend the left fingertips behind the left ear and up 100 00:05:01,129 --> 00:05:03,729 and over, side body stretch. 101 00:05:03,729 --> 00:05:09,550 Take your gaze down, follow your breath, pivot on the back foot, back to your lunge. 102 00:05:09,550 --> 00:05:11,729 Step it back, plank. 103 00:05:11,729 --> 00:05:22,039 Shifting forward, vinyasa. 104 00:05:22,039 --> 00:05:26,460 From downward facing dog, we'll drop the right heel this time and inhale, 105 00:05:26,460 --> 00:05:28,690 lift the left leg up high. 106 00:05:28,690 --> 00:05:31,379 Exhale, bend that left knee. 107 00:05:31,379 --> 00:05:32,729 Kiss it to the left elbow. 108 00:05:32,729 --> 00:05:34,460 Inhale, reach it up. 109 00:05:34,460 --> 00:05:39,250 Exhale, crossing over left knee to right elbow. 110 00:05:39,250 --> 00:05:42,520 Sending it back up and last one, through center, nose to knee. 111 00:05:42,520 --> 00:05:46,340 Inhale, reach it up and exhale all the way through and into your lunge, we 112 00:05:46,340 --> 00:05:50,229 plant that back heel and rise up, warrior one. 113 00:05:50,229 --> 00:05:52,909 Full of breath, lengthen the tailbone down. 114 00:05:52,909 --> 00:05:56,460 Take a deep breath in, and on the exhale, warrior two. 115 00:05:56,460 --> 00:05:58,850 Nice, wide stance. 116 00:05:58,850 --> 00:06:01,180 Relax the shoulders down. 117 00:06:01,180 --> 00:06:03,520 Inhale in, exhale. 118 00:06:03,520 --> 00:06:05,660 Slowly we flip that front palm over. 119 00:06:05,660 --> 00:06:10,599 Find our reverse warrior as we sink into that front knee. 120 00:06:10,599 --> 00:06:17,600 Inhale in, and exhale back to warrior two. 121 00:06:17,600 --> 00:06:18,600 Deep breath in here. 122 00:06:18,600 --> 00:06:20,590 On the exhale, bend that left elbow. 123 00:06:20,590 --> 00:06:26,340 Bring it to the top of the leg as we find this nice, long side body stretch. 124 00:06:26,340 --> 00:06:29,770 Full of breath front he right fingertips all the way down to the outer 125 00:06:29,770 --> 00:06:32,780 edge of that right foot, nice long line. 126 00:06:32,780 --> 00:06:35,199 Take the gaze down, come back to your lunge. 127 00:06:35,199 --> 00:06:38,150 Rock the back foot up to meet the front, forward fold. 128 00:06:38,150 --> 00:06:41,550 Inhale, the flat back position . Exhale bow. 129 00:06:41,550 --> 00:06:45,240 Inhale, reach it up, full breath. 130 00:06:45,240 --> 00:06:49,550 Exhale back down to the heart. 131 00:06:49,550 --> 00:06:54,009 Notice the sensations of the body here. 132 00:06:54,009 --> 00:06:56,710 Soft knees, we inhale. 133 00:06:56,710 --> 00:06:57,930 Reach it up. 134 00:06:57,930 --> 00:07:01,569 Exhale, diving forward, enjoy this move. 135 00:07:01,569 --> 00:07:05,479 Inhale, flat back, long neck. 136 00:07:05,479 --> 00:07:07,490 Exhale bow. 137 00:07:07,490 --> 00:07:11,160 Stepping or hopping the feet back to plank, find that strong 138 00:07:11,160 --> 00:07:16,139 body, find your vinyasa so you can come to up dog or cobra. 139 00:07:16,139 --> 00:07:18,389 Then we'll meet back at downward facing dog. 140 00:07:18,389 --> 00:07:19,810 Walking the toes together we inhale. 141 00:07:19,810 --> 00:07:21,229 Lift the right leg up. 142 00:07:21,229 --> 00:07:26,319 Now bend that right knee, begin to draw circles with that right knee, nice and slow. 143 00:07:26,319 --> 00:07:30,510 Draw the navel in towards the spine, press up and out of the palms, reverse your 144 00:07:30,510 --> 00:07:34,099 circle. 145 00:07:34,099 --> 00:07:37,340 Then stepping that right leg all the way up into our lunge, nice strong 146 00:07:37,340 --> 00:07:41,110 foundation here as I plant the left palm and inhale. 147 00:07:41,110 --> 00:07:44,139 Draw the right fingertips up towards the sky. 148 00:07:44,139 --> 00:07:45,540 Exhale, release. 149 00:07:45,540 --> 00:07:47,800 Inhale, right hand reaches up. 150 00:07:47,800 --> 00:07:49,629 Exhale, releasing down. 151 00:07:49,629 --> 00:07:50,849 Last one. 152 00:07:50,849 --> 00:07:53,610 Inhale, heart spirals up towards the sky. 153 00:07:53,610 --> 00:07:55,880 Exhale, we release. 154 00:07:55,880 --> 00:07:57,009 Come onto the fingertips. 155 00:07:57,009 --> 00:08:00,020 Walk that back leg in, straighten the right leg and 156 00:08:00,020 --> 00:08:04,409 slowly we bring the nose to the knee. 157 00:08:04,409 --> 00:08:06,190 Come back to our lunge. 158 00:08:06,190 --> 00:08:08,660 Step it back, downward facing dog. 159 00:08:08,660 --> 00:08:11,550 Draw the toes in toward the center line and inhale, 160 00:08:11,550 --> 00:08:12,699 lift the left leg up. 161 00:08:12,699 --> 00:08:15,909 Bend that left knee and begin to carve your circles, 162 00:08:15,909 --> 00:08:17,400 nice and slow. 163 00:08:17,400 --> 00:08:18,849 Full body strengthener here. 164 00:08:18,849 --> 00:08:28,259 Press up and out of the palms, reverse your circle and then stepping that left foot all 165 00:08:28,259 --> 00:08:31,400 the way up into your lunge. 166 00:08:31,400 --> 00:08:34,740 Plant the right palm next to the arch of the left foot and we flow. 167 00:08:34,740 --> 00:08:36,840 Inhale, left fingertips up. 168 00:08:36,840 --> 00:08:39,570 Exhale, floating them down. 169 00:08:39,570 --> 00:08:43,910 Inhale, reaching up and exhale, we float down. 170 00:08:43,910 --> 00:08:50,150 Inhale, heart spirals up and exhale, floating it down. 171 00:08:50,150 --> 00:08:52,790 Loop the shoulders, look forward and step that back foot 172 00:08:52,790 --> 00:08:54,140 up to meet the front. 173 00:08:54,140 --> 00:08:55,950 Inhale, flat back position. 174 00:08:55,950 --> 00:08:57,550 Exhale bow. 175 00:08:57,550 --> 00:09:03,010 Inhale, reach it up, press into your feet and exhale 176 00:09:03,010 --> 00:09:09,310 back down to the heart. 177 00:09:09,310 --> 00:09:11,770 Soft knees, inhale, reach it up. 178 00:09:11,770 --> 00:09:15,620 Take up space as you exhale, dive forward. 179 00:09:15,620 --> 00:09:17,640 Inhale, the flat back position. 180 00:09:17,640 --> 00:09:20,480 Exhale bow. 181 00:09:20,480 --> 00:09:23,390 Stepping or hopping the feet back to plank we shift our weight forward, 182 00:09:23,390 --> 00:09:26,160 look forward, and chaturanga. 183 00:09:26,160 --> 00:09:30,290 Upward facing dog or your choice of vinyasa here as we meet back and 184 00:09:30,290 --> 00:09:33,330 downward facing dog, walking the toes to center. 185 00:09:33,330 --> 00:09:35,200 Inhale, lift that right leg up. 186 00:09:35,200 --> 00:09:37,950 We're going to bend the right knee and this time move in a big 187 00:09:37,950 --> 00:09:38,950 circle. 188 00:09:38,950 --> 00:09:41,030 So inhale, right knee comes to both elbows. 189 00:09:41,030 --> 00:09:45,600 We kind of stir the pot here, moving nice and slow, drawing the 190 00:09:45,600 --> 00:09:49,320 navel in toward the spine and then stepping it up into our lunge. 191 00:09:49,320 --> 00:09:57,400 Plant that back foot, inhale, rise, warrior one. 192 00:09:57,400 --> 00:10:02,600 On an exhale, we open up into warrior two. 193 00:10:02,600 --> 00:10:04,520 Now this time, straighten that front leg. 194 00:10:04,520 --> 00:10:08,140 Reach the right fingertips forward, up, and back as we have like a reverse 195 00:10:08,140 --> 00:10:11,640 triangle here and then we send the hips toward the back and to the mat 196 00:10:11,640 --> 00:10:15,160 as we come into trikonasana. 197 00:10:15,160 --> 00:10:20,200 Triangle pose, breathe. 198 00:10:20,200 --> 00:10:22,590 Take your gaze down, soften through that front knee. 199 00:10:22,590 --> 00:10:25,810 Pivot the back foot we come back to our lunge and we step it to 200 00:10:25,810 --> 00:10:28,900 plank. 201 00:10:28,900 --> 00:10:31,980 Vinyasa. 202 00:10:31,980 --> 00:10:35,130 Downward facing dog, we walk the toes in toward center 203 00:10:35,130 --> 00:10:36,770 and repeat on the other side. 204 00:10:36,770 --> 00:10:40,080 Imagine stirring a nice, big mixing bowl. 205 00:10:40,080 --> 00:10:45,600 So we're drawing circles with the left knee here, shifting forward, around, 206 00:10:45,600 --> 00:10:48,770 and back. 207 00:10:48,770 --> 00:10:54,190 And then stepping it up into our lunge, planting that back foot 208 00:10:54,190 --> 00:11:01,980 when you're ready, and rising up strong with the breath, warrior one. 209 00:11:01,980 --> 00:11:08,510 On an exhale, open it up. 210 00:11:08,510 --> 00:11:10,680 Then we'll reach the left fingertips forward, up 211 00:11:10,680 --> 00:11:12,980 and back as we straighten through that left leg. 212 00:11:12,980 --> 00:11:17,290 Reverse triangle, then shift, shifting at the hips here we reach, 213 00:11:17,290 --> 00:11:19,660 keeping the side body nice and long. 214 00:11:19,660 --> 00:11:22,630 We trikonasana on the other side. 215 00:11:22,630 --> 00:11:29,700 Spiral your heart up toward the sky, lengthen through the crown of the head. 216 00:11:29,700 --> 00:11:32,460 Gently release your gaze down, soften through that front knee, pivot 217 00:11:32,460 --> 00:11:35,850 on the back foot we come back to our lunge. 218 00:11:35,850 --> 00:11:39,150 Step that back foot up to meet the front, forward fold. 219 00:11:39,150 --> 00:11:40,830 Inhale, lift to flat back position. 220 00:11:40,830 --> 00:11:43,270 Exhale bow. 221 00:11:43,270 --> 00:11:45,240 Breathe. 222 00:11:45,240 --> 00:11:50,060 Soft knees here, belly to the tops of the thighs. 223 00:11:50,060 --> 00:11:51,570 Grab the elbows. 224 00:11:51,570 --> 00:11:55,040 Take a second to check in with the sensations of the body to 225 00:11:55,040 --> 00:11:56,320 connect with the breath. 226 00:11:56,320 --> 00:12:02,260 Then gently draw the chin into the chest and roll it up nice and slow. 227 00:12:02,260 --> 00:12:07,730 Inhale, reach it up, palms come together, [inaudible 12:06], and we exhale 228 00:12:07,730 --> 00:12:09,180 right back down. 229 00:12:09,180 --> 00:12:12,090 Inhale, flat back. 230 00:12:12,090 --> 00:12:13,470 Exhale bow. 231 00:12:13,470 --> 00:12:15,550 Step the right foot back. 232 00:12:15,550 --> 00:12:20,490 And now we're going to gently pivot on that back foot, come into a 233 00:12:20,490 --> 00:12:23,430 nice wide angle forward fold. 234 00:12:23,430 --> 00:12:25,170 The toes are turned in just slightly. 235 00:12:25,170 --> 00:12:26,821 We can feel that connection in the outer edge 236 00:12:26,821 --> 00:12:28,470 of the foot. 237 00:12:28,470 --> 00:12:29,480 Nice long spine. 238 00:12:29,480 --> 00:12:34,120 I'm going to walk my left palm in towards the center line and inhale. 239 00:12:34,120 --> 00:12:37,630 Trace my right fingertips all the way up towards the sky, opening up 240 00:12:37,630 --> 00:12:38,630 through the heart. 241 00:12:38,630 --> 00:12:43,480 Strong legs here, exhale, release. 242 00:12:43,480 --> 00:12:46,320 Inhale, we reach up. 243 00:12:46,320 --> 00:12:47,320 Exhale, release. 244 00:12:47,320 --> 00:12:50,200 Continue with crossing front and crossing back, 245 00:12:50,200 --> 00:12:54,890 moving with the breath and then switching to the opposite side. 246 00:12:54,890 --> 00:12:57,100 We reach up on the inhale. 247 00:12:57,100 --> 00:12:59,490 Exhale, release. 248 00:12:59,490 --> 00:13:08,820 Inhale, soft fingertips marrying the strength with the grace. 249 00:13:08,820 --> 00:13:09,820 Nice everyone. 250 00:13:09,820 --> 00:13:14,860 Then slowly I'm going to pivot onto my right foot, come into my lunge, find 251 00:13:14,860 --> 00:13:16,170 that length. 252 00:13:16,170 --> 00:13:22,290 Press into the palms, step back, downward facing dog. 253 00:13:22,290 --> 00:13:26,560 Shifting forward into plank, choose your own adventure. 254 00:13:26,560 --> 00:13:29,540 Choose your own vinyasa here, either to cobra or up dog. 255 00:13:29,540 --> 00:13:35,740 Then we'll all lower the knees and come to a very well deserved child's pose. 256 00:13:35,740 --> 00:13:40,050 You can rock the hips a little back and forth. 257 00:13:40,050 --> 00:13:43,170 Connect with your breath, no toxic thoughts here. 258 00:13:43,170 --> 00:13:45,740 We can only do our best. 259 00:13:45,740 --> 00:13:48,390 Move with the breath. 260 00:13:48,390 --> 00:13:49,590 Slowly rolling it up. 261 00:13:49,590 --> 00:13:51,970 If this is not okay on your knees you can just 262 00:13:51,970 --> 00:13:53,790 shift to your sit bones here. 263 00:13:53,790 --> 00:13:58,430 Otherwise we'll come up to a nice little hero variation here, taking a nice 264 00:13:58,430 --> 00:14:02,920 centering deep breath in. 265 00:14:02,920 --> 00:14:05,120 Reach the fingertips up toward the sky. 266 00:14:05,120 --> 00:14:07,680 Exhale, release them down. 267 00:14:07,680 --> 00:14:10,080 We're going to grab the elbows here. 268 00:14:10,080 --> 00:14:15,740 Finding a nice open chest here as we lift up onto the knees, 269 00:14:15,740 --> 00:14:18,800 press into the tops of the feet and draw the heels and toes in line with 270 00:14:18,800 --> 00:14:19,800 the knees. 271 00:14:19,800 --> 00:14:23,390 It can also come to a reverse namaste here, drawing the palms 272 00:14:23,390 --> 00:14:27,380 together behind the lower back or clasping the elbows. 273 00:14:27,380 --> 00:14:28,600 Here we go. 274 00:14:28,600 --> 00:14:31,110 Nice long line from the crown of the head to the tip of the tailbone we 275 00:14:31,110 --> 00:14:38,790 lean back for one, then two, then three, tailbone down. 276 00:14:38,790 --> 00:14:42,640 Four, five. 277 00:14:42,640 --> 00:14:46,250 Half way, nice long line, full body experience. 278 00:14:46,250 --> 00:14:51,370 Six, seven, don't collapse. 279 00:14:51,370 --> 00:14:55,210 Eight, two more. 280 00:14:55,210 --> 00:14:58,600 Nine, strong body and ten. 281 00:14:58,600 --> 00:14:59,600 Beautiful. 282 00:14:59,600 --> 00:15:01,810 Release the arms, shake it out. 283 00:15:01,810 --> 00:15:04,880 Inhale, reach it up and exhale, bowing forward. 284 00:15:04,880 --> 00:15:08,010 We can bring the knees wide this time for a nice 285 00:15:08,010 --> 00:15:16,430 extended child's pose. 286 00:15:16,430 --> 00:15:19,370 Slowly we'll come to flip our burgers, sort of flip 287 00:15:19,370 --> 00:15:20,880 the body around. 288 00:15:20,880 --> 00:15:24,670 Coming onto the back, squeeze the knees into the chest, 289 00:15:24,670 --> 00:15:28,110 rock a little side to side, relax your shoulders, breathe. 290 00:15:28,110 --> 00:15:31,480 Go ahead and extend that left leg out long. 291 00:15:31,480 --> 00:15:34,160 Keep squeezing the right knee up toward your heart, and then we're going 292 00:15:34,160 --> 00:15:37,660 to find a little twist here as we guide the right knee across the body over 293 00:15:37,660 --> 00:15:40,500 toward the left side of the mat. 294 00:15:40,500 --> 00:15:42,430 We've extended out through the right arm here. 295 00:15:42,430 --> 00:15:45,980 You can close your eyes and breathe, finding that release in 296 00:15:45,980 --> 00:15:47,070 the lower back. 297 00:15:47,070 --> 00:15:50,950 Then we'll come back to center, squeeze both knees in and 298 00:15:50,950 --> 00:15:51,950 switch. 299 00:15:51,950 --> 00:15:56,670 Right leg out, left knee in, and then we cross it over finding that 300 00:15:56,670 --> 00:16:02,300 juicy twist on the other side. 301 00:16:02,300 --> 00:16:07,780 Inhale, fill your lungs with air. 302 00:16:07,780 --> 00:16:10,360 Exhale, come back to center. 303 00:16:10,360 --> 00:16:14,180 Relax the legs out, the arms reach up and over head. 304 00:16:14,180 --> 00:16:18,190 Full body stretch, let the sun just hop in and hit my face right at that 305 00:16:18,190 --> 00:16:20,210 time. 306 00:16:20,210 --> 00:16:26,491 Then slowly we release into cactus arms for a breath, maybe bring 307 00:16:26,491 --> 00:16:31,680 our hands to our belly or gently at our sides. 308 00:16:31,680 --> 00:16:36,840 Take a nice, cooling, refreshing breath in and on the exhale release 309 00:16:36,840 --> 00:16:39,560 the weight of the body completely and fully into the mat. 310 00:16:39,560 --> 00:16:42,650 Just let it go. 311 00:16:42,650 --> 00:16:45,450 Close your eyes, soften the skin of the face. 312 00:16:45,450 --> 00:16:50,050 Take a moment here to just take a sweet breath of gratitude maybe for yourself, for 313 00:16:50,050 --> 00:16:54,910 showing up on the mat today, for doing this video, committing to the practice, 314 00:16:54,910 --> 00:16:57,530 the discovery. 315 00:16:57,530 --> 00:17:00,990 Now gently rock your head a little side to side, 316 00:17:00,990 --> 00:17:03,460 nice and slow, no rush. 317 00:17:03,460 --> 00:17:06,930 Then we'll hug the knees back into the chest. 318 00:17:06,930 --> 00:17:11,030 Grab onto the outer edges of the feet, then once again we find that sense of 319 00:17:11,030 --> 00:17:15,720 play, that rock and roll as we rock up to seated. 320 00:17:15,720 --> 00:17:23,630 Okie dokie, so that was our flow, our Yoga With Adriene flow. 321 00:17:23,630 --> 00:17:27,180 A sequence to get the blood flowing, to get everything 322 00:17:27,180 --> 00:17:28,900 moving, to warm up the body. 323 00:17:28,900 --> 00:17:30,980 This was actually a request. 324 00:17:30,980 --> 00:17:38,350 I've had several requests for more vinyasa, so we'll be having a little bit of a vinyasa 325 00:17:38,350 --> 00:17:43,290 series after this for those of you folks who like to go with the flow, which 326 00:17:43,290 --> 00:17:45,620 is all of us. 327 00:17:45,620 --> 00:17:49,020 It's just a little more fast-paced, a little more vigorous 328 00:17:49,020 --> 00:17:50,420 and they will be. 329 00:17:50,420 --> 00:17:54,530 But really anyone can tackle this and if you're 330 00:17:54,530 --> 00:17:56,610 somewhat new to yoga and you just wanting to get your heart rate up or 331 00:17:56,610 --> 00:18:02,390 move a little faster or maybe you are an athlete, this might be a good practice 332 00:18:02,390 --> 00:18:04,880 for you to do a couple times a week, several times a week. 333 00:18:04,880 --> 00:18:09,480 You might not be able to do it all right away with ease, but the point is 334 00:18:09,480 --> 00:18:13,970 to enjoy the journey, the practice and keep returning to the mat and I 335 00:18:13,970 --> 00:18:17,600 think that you'll find that it unfolds. 336 00:18:17,600 --> 00:18:18,900 So stick with it if you can. 337 00:18:18,900 --> 00:18:21,600 If you have any questions or comments, leave 338 00:18:21,600 --> 00:18:22,600 them below. 339 00:18:22,600 --> 00:18:26,820 If you have anything in particular, any requests or if you're having 340 00:18:26,820 --> 00:18:29,650 trouble with a certain transition, let me know. 341 00:18:29,650 --> 00:18:34,410 I'm here for you and I've really been enjoying the conversations that you've been bringing 342 00:18:34,410 --> 00:18:35,410 to the table. 343 00:18:35,410 --> 00:18:41,070 It's been super inspiring and really allowing me to grow and 344 00:18:41,070 --> 00:18:43,540 learn and allow my practice to unfold too. 345 00:18:43,540 --> 00:18:45,290 So thank you so much. 346 00:18:45,290 --> 00:18:47,070 Subscribe to the channel if you haven't already. 347 00:18:47,070 --> 00:18:50,660 Make sure you join our Facebook family which is growing and 348 00:18:50,660 --> 00:18:51,660 awesome. 349 00:18:51,660 --> 00:19:12,890 Follow me on Twitter and I will see you next time. 350 00:19:12,890 --> 00:19:16,180 Namaste.