1 00:00:00,000 --> 00:00:01,680 hey everyone welcome to yoga with 2 00:00:01,680 --> 00:00:04,319 Adriene I am Adriene and today we have a 3 00:00:04,319 --> 00:00:07,230 great practice yoga for beginners this 4 00:00:07,230 --> 00:00:08,820 is a wonderful practice if you are 5 00:00:08,820 --> 00:00:10,170 wanting to get into yoga or your 6 00:00:10,170 --> 00:00:12,090 returning to the mat today we're gonna 7 00:00:12,090 --> 00:00:14,880 focus on foundation as a way to grow 8 00:00:14,880 --> 00:00:16,920 flexibility and create space in the body 9 00:00:16,920 --> 00:00:19,170 so if you liked this video and you have 10 00:00:19,170 --> 00:00:20,789 a good experience or you want to return 11 00:00:20,789 --> 00:00:22,830 to the video you can click the Add to 12 00:00:22,830 --> 00:00:24,990 tab below and add it to your favorites 13 00:00:24,990 --> 00:00:27,300 so you can find it easy and return to 14 00:00:27,300 --> 00:00:29,039 the practice and see how the body 15 00:00:29,039 --> 00:00:32,340 changes and how the practice evolves but 16 00:00:32,340 --> 00:00:34,680 for now hop into something company and 17 00:00:34,680 --> 00:00:38,340 let's do foundation and flexibility 18 00:00:38,340 --> 00:00:43,399 [Music] 19 00:00:47,980 --> 00:00:50,500 all right so we're going to begin in a 20 00:00:50,500 --> 00:00:53,200 cross-legged position you can take a 21 00:00:53,200 --> 00:00:55,210 blanket or a pillow fold it up and sit 22 00:00:55,210 --> 00:00:56,710 up so you can sit up nice and tall if 23 00:00:56,710 --> 00:00:58,090 you have it if you don't don't worry 24 00:00:58,090 --> 00:01:00,820 about it just take a second to kind of 25 00:01:00,820 --> 00:01:02,650 ground down through the sit bones 26 00:01:02,650 --> 00:01:04,330 whatever that means to you and roll up 27 00:01:04,330 --> 00:01:06,160 through the spine so you might drop your 28 00:01:06,160 --> 00:01:09,240 chin to your chest and you might take a 29 00:01:09,240 --> 00:01:12,160 nice conscious mindful moment maybe this 30 00:01:12,160 --> 00:01:14,229 is the first conscious mindful moment 31 00:01:14,229 --> 00:01:17,440 like this of the day to roll up through 32 00:01:17,440 --> 00:01:19,900 the staircase of the spine maybe loop 33 00:01:19,900 --> 00:01:22,570 the shoulders forward up and back and 34 00:01:22,570 --> 00:01:27,160 then find some space that's the goal of 35 00:01:27,160 --> 00:01:29,800 today is to find create space in the 36 00:01:29,800 --> 00:01:32,350 body so we'll just sit up nice and tall 37 00:01:32,350 --> 00:01:34,810 here you can close your eyes take a 38 00:01:34,810 --> 00:01:38,200 moment to just trust yourself not 39 00:01:38,200 --> 00:01:39,970 looking at the video as we sit up nice 40 00:01:39,970 --> 00:01:45,960 and tall and take a nice deep breath in 41 00:01:45,960 --> 00:01:50,820 and find a nice long exhale out 42 00:01:59,810 --> 00:02:02,160 again trust yourself here you can close 43 00:02:02,160 --> 00:02:03,870 your eyes and just listen to the sound 44 00:02:03,870 --> 00:02:06,030 of my voice here as we sit up nice and 45 00:02:06,030 --> 00:02:10,160 tall lengthening through the crown 46 00:02:10,520 --> 00:02:14,810 grounding down through the sit bones 47 00:02:16,010 --> 00:02:18,780 softening or relaxing the jaw here just 48 00:02:18,780 --> 00:02:20,970 noticing if you're clenching there or 49 00:02:20,970 --> 00:02:25,260 anywhere softening and relaxing I'm 50 00:02:25,260 --> 00:02:28,070 deepening the breath 51 00:02:40,709 --> 00:02:43,379 see if you can give yourself permission 52 00:02:43,379 --> 00:02:47,489 to just be in the moment this is easier 53 00:02:47,489 --> 00:02:48,090 said than done 54 00:02:48,090 --> 00:02:51,000 I understand and acknowledge that so 55 00:02:51,000 --> 00:02:52,920 just give yourself permission to be you 56 00:02:52,920 --> 00:02:54,719 in the moment be with this video know 57 00:02:54,719 --> 00:02:57,359 that the to-do list and then doing and 58 00:02:57,359 --> 00:03:00,659 the tasks that are on our list will 59 00:03:00,659 --> 00:03:02,099 definitely still be there when we are 60 00:03:02,099 --> 00:03:04,400 done with our video when we're done with 61 00:03:04,400 --> 00:03:11,849 this practice a couple more moments here 62 00:03:11,849 --> 00:03:13,500 just noticing the breath and again 63 00:03:13,500 --> 00:03:15,480 giving yourself permission to just be in 64 00:03:15,480 --> 00:03:17,579 the moment to be on the mat to take this 65 00:03:17,579 --> 00:03:27,900 time for yourself and you can keep the 66 00:03:27,900 --> 00:03:30,540 eyes closed here as we draw the chin to 67 00:03:30,540 --> 00:03:32,430 the chest and we're just going to check 68 00:03:32,430 --> 00:03:34,439 in with the neck so drawing a couple 69 00:03:34,439 --> 00:03:42,629 circles with the nose and then reversing 70 00:03:42,629 --> 00:03:46,979 the circle you might notice a little 71 00:03:46,979 --> 00:03:49,979 soundtrack of crunchiness back and forth 72 00:03:49,979 --> 00:03:53,849 as you rock the head and we're just kind 73 00:03:53,849 --> 00:03:55,530 of setting the tone creating a 74 00:03:55,530 --> 00:03:57,419 vocabulary for our practice today which 75 00:03:57,419 --> 00:04:00,780 is going to be fine what feels good 76 00:04:00,780 --> 00:04:04,439 listen to your body and make the most of 77 00:04:04,439 --> 00:04:07,229 each breath each moment so that when you 78 00:04:07,229 --> 00:04:09,299 step off the mat and into the rest of 79 00:04:09,299 --> 00:04:15,870 your day into the art of doing and the 80 00:04:15,870 --> 00:04:18,959 to-do lists and the tasks you feel a 81 00:04:18,959 --> 00:04:21,269 little bit more at ease a little bit 82 00:04:21,269 --> 00:04:26,729 more spacious at peace all right couple 83 00:04:26,729 --> 00:04:31,259 more breaths here and then we'll bring 84 00:04:31,259 --> 00:04:34,590 the head back to Center and draw the 85 00:04:34,590 --> 00:04:36,570 shoulders up towards the ear lobes take 86 00:04:36,570 --> 00:04:39,509 a deep breath in and on the exhale draw 87 00:04:39,509 --> 00:04:41,580 them down and away 88 00:04:41,580 --> 00:04:44,110 two more just like that inhale shoulders 89 00:04:44,110 --> 00:04:47,530 lift up squeeze squeeze squeeze and on 90 00:04:47,530 --> 00:04:50,470 an exhale drawing the shoulders down and 91 00:04:50,470 --> 00:04:53,380 away one more we inhale draw the 92 00:04:53,380 --> 00:04:56,590 shoulders up to the ears and exhale 93 00:04:56,590 --> 00:04:58,480 while drawing the shoulder blades in 94 00:04:58,480 --> 00:05:00,760 together and down the back 95 00:05:00,760 --> 00:05:02,620 awesome draw your palms together at your 96 00:05:02,620 --> 00:05:06,130 heart take a deep breath in exhale open 97 00:05:06,130 --> 00:05:10,180 your mouth let it go inhale lift the 98 00:05:10,180 --> 00:05:14,170 sternum to the thumbs exhale out through 99 00:05:14,170 --> 00:05:18,190 the mouth one more just like that as if 100 00:05:18,190 --> 00:05:19,570 you were fogging up a window deep 101 00:05:19,570 --> 00:05:25,320 breaths then exhale let it go 102 00:05:25,590 --> 00:05:28,150 awesome releasing the fingertips gently 103 00:05:28,150 --> 00:05:30,220 to your sides we're gonna plant the left 104 00:05:30,220 --> 00:05:32,200 palm inhale reach the right fingertips 105 00:05:32,200 --> 00:05:34,720 up and over poles here for a couple 106 00:05:34,720 --> 00:05:38,260 breaths finding a nice a space spacious 107 00:05:38,260 --> 00:05:41,380 stretch in the side body not clinching 108 00:05:41,380 --> 00:05:43,000 anywhere but keeping that space between 109 00:05:43,000 --> 00:05:48,760 the left ear and the left shoulder then 110 00:05:48,760 --> 00:05:52,660 inhale smile an exhale swiftly move back 111 00:05:52,660 --> 00:05:54,040 through Center and we'll take it to the 112 00:05:54,040 --> 00:05:55,990 other side think up and over again space 113 00:05:55,990 --> 00:06:00,010 as we press into the sit bones find 114 00:06:00,010 --> 00:06:04,840 length in the neck so we're not holding 115 00:06:04,840 --> 00:06:07,000 here we're not clenching but again 116 00:06:07,000 --> 00:06:08,680 setting the tone of our practice and 117 00:06:08,680 --> 00:06:11,650 perhaps for the rest of our day to find 118 00:06:11,650 --> 00:06:15,400 what feels good to move how you see fit 119 00:06:15,400 --> 00:06:18,580 and to really connect the body to the 120 00:06:18,580 --> 00:06:23,080 breath great inhale in smile follow your 121 00:06:23,080 --> 00:06:25,960 breath back to Center and we're going to 122 00:06:25,960 --> 00:06:28,030 spread the fingertips super super wide 123 00:06:28,030 --> 00:06:30,760 and dive forward onto all fours if 124 00:06:30,760 --> 00:06:34,330 you're sitting on a blankie or a pillow 125 00:06:34,330 --> 00:06:36,040 you can now move it to the side and 126 00:06:36,040 --> 00:06:38,110 we'll come to all fours for a little 127 00:06:38,110 --> 00:06:42,070 cat-cow and just remember the foundation 128 00:06:42,070 --> 00:06:43,780 is that which is touching the mat or the 129 00:06:43,780 --> 00:06:45,460 earth so we're gonna pay attention our 130 00:06:45,460 --> 00:06:47,980 foundation here right away press into 131 00:06:47,980 --> 00:06:50,110 the tops of the feet pressing little 132 00:06:50,110 --> 00:06:53,890 palms and press the earth away now just 133 00:06:53,890 --> 00:06:55,240 take a second here to rock front 134 00:06:55,240 --> 00:06:58,569 back just notice when you kind of begin 135 00:06:58,569 --> 00:07:01,360 to get tired and collapse and keep 136 00:07:01,360 --> 00:07:03,639 pressing the earth away again paying 137 00:07:03,639 --> 00:07:05,410 attention to our foundation here and 138 00:07:05,410 --> 00:07:08,050 then when you feel satisfied release the 139 00:07:08,050 --> 00:07:09,669 floodgates open and we'll begin a little 140 00:07:09,669 --> 00:07:12,430 cat-cow so inhaling heart radiates 141 00:07:12,430 --> 00:07:14,889 forward belly drops we feel the stretch 142 00:07:14,889 --> 00:07:16,539 you can move a little bit in the neck in 143 00:07:16,539 --> 00:07:19,599 the tail again kind of setting the tone 144 00:07:19,599 --> 00:07:22,449 for our practice that we are going to 145 00:07:22,449 --> 00:07:24,759 find organic movement here and not be so 146 00:07:24,759 --> 00:07:28,150 rigid stuck no rules take a deep breath 147 00:07:28,150 --> 00:07:31,389 in here and then on an exhale rather 148 00:07:31,389 --> 00:07:34,090 than just swam creating this rainbow 149 00:07:34,090 --> 00:07:35,620 shape or this end shape start at your 150 00:07:35,620 --> 00:07:38,410 table and see if you can crawl up the 151 00:07:38,410 --> 00:07:43,300 spine slowly again just connecting to 152 00:07:43,300 --> 00:07:45,759 the sensations and then we can find a 153 00:07:45,759 --> 00:07:48,580 little rock front and back here if that 154 00:07:48,580 --> 00:07:51,310 feels good all right let's continue 155 00:07:51,310 --> 00:07:54,039 inhaling looping the shoulders trip 156 00:07:54,039 --> 00:07:56,080 dropping the belly got a little Zen out 157 00:07:56,080 --> 00:07:58,150 there opening the heart towards the 158 00:07:58,150 --> 00:08:01,180 front edge of the mat and then exhale 159 00:08:01,180 --> 00:08:03,460 pay attention to your foundation as we 160 00:08:03,460 --> 00:08:05,409 move here maybe check in with the knees 161 00:08:05,409 --> 00:08:07,360 the tops of the feet press into the 162 00:08:07,360 --> 00:08:15,759 knuckles inhale finding a little breath 163 00:08:15,759 --> 00:08:19,300 and movement seeker necessity then 164 00:08:19,300 --> 00:08:23,050 exhale navel draws up and we stretch the 165 00:08:23,050 --> 00:08:28,440 back cool one more in your own time 166 00:08:36,210 --> 00:08:38,289 awesome then we'll come back to tabletop 167 00:08:38,289 --> 00:08:40,659 position we're going to bring the two 168 00:08:40,659 --> 00:08:42,969 big toes together and bring the knees as 169 00:08:42,969 --> 00:08:46,750 wide as the moon great inhale loop the 170 00:08:46,750 --> 00:08:49,350 shoulders heart radiates forward and 171 00:08:49,350 --> 00:08:51,670 exhale send it back extended Child's 172 00:08:51,670 --> 00:08:55,450 Pose feel the legs stretch here for it 173 00:08:55,450 --> 00:08:58,740 comes to the mat breathe 174 00:09:08,610 --> 00:09:11,260 on your exhale you might allow the 175 00:09:11,260 --> 00:09:12,910 weight of the heart to melt down towards 176 00:09:12,910 --> 00:09:13,870 the Earth 177 00:09:13,870 --> 00:09:15,760 and again just pay attention to your 178 00:09:15,760 --> 00:09:18,730 foundation even here that which is 179 00:09:18,730 --> 00:09:26,529 touching the earth then on your next 180 00:09:26,529 --> 00:09:28,540 breath in draw a line with your nose 181 00:09:28,540 --> 00:09:29,950 look forward we're going to shift our 182 00:09:29,950 --> 00:09:31,990 weight forward just as we did before cat 183 00:09:31,990 --> 00:09:34,300 cow variation here but pressing up and 184 00:09:34,300 --> 00:09:35,710 out of the foundation so we're not just 185 00:09:35,710 --> 00:09:39,040 collapsing in here but we're pressing up 186 00:09:39,040 --> 00:09:40,810 out of the earth again learning how to 187 00:09:40,810 --> 00:09:43,570 use their foundation to support to gain 188 00:09:43,570 --> 00:09:45,520 more flexibility and space in the body 189 00:09:45,520 --> 00:09:48,190 take a deep breath in follow your breath 190 00:09:48,190 --> 00:09:50,800 your exhale as you round it back again 191 00:09:50,800 --> 00:09:53,670 to that extended Child's Pose 192 00:09:53,670 --> 00:09:57,100 then inhale heart scoops forward we 193 00:09:57,100 --> 00:10:05,650 breathe in and exhale send it back one 194 00:10:05,650 --> 00:10:07,779 more just like that we inhale pressing 195 00:10:07,779 --> 00:10:09,490 all technicals the palms are gonna want 196 00:10:09,490 --> 00:10:11,020 to get tired here they probably are 197 00:10:11,020 --> 00:10:13,959 already so just keep a nice awareness on 198 00:10:13,959 --> 00:10:18,719 the foundation on an exhale send it back 199 00:10:19,500 --> 00:10:22,360 cool now we'll lift the palms up and 200 00:10:22,360 --> 00:10:24,760 bring them together bring them up and 201 00:10:24,760 --> 00:10:25,839 over the head kind of like a little 202 00:10:25,839 --> 00:10:29,080 shark fin here then I'm going to crawl 203 00:10:29,080 --> 00:10:31,270 my elbows out finding a nice space in 204 00:10:31,270 --> 00:10:33,640 the side body breathing into the arms 205 00:10:33,640 --> 00:10:35,709 and shoulders now you can find a little 206 00:10:35,709 --> 00:10:38,970 rock in the ribcage here back and forth 207 00:10:38,970 --> 00:10:41,770 and if the forehead is not yet touching 208 00:10:41,770 --> 00:10:43,060 the earth the shoulders are too tight 209 00:10:43,060 --> 00:10:45,730 you can bring the blanket here just kind 210 00:10:45,730 --> 00:10:49,150 of lift the earth up to you 211 00:10:49,150 --> 00:10:52,070 or you can just stay mindful let it 212 00:10:52,070 --> 00:10:55,960 hover here 213 00:10:55,960 --> 00:10:59,060 one more breath cycle in and out deepest 214 00:10:59,060 --> 00:11:06,680 breath you've taken all day awesome then 215 00:11:06,680 --> 00:11:08,990 we'll bring the palms back down draw the 216 00:11:08,990 --> 00:11:11,060 navel up towards the spine again nice 217 00:11:11,060 --> 00:11:13,580 integrative movement as we transition 218 00:11:13,580 --> 00:11:18,650 always back to all fours great so we're 219 00:11:18,650 --> 00:11:19,910 going to take a second here to press 220 00:11:19,910 --> 00:11:21,500 away from the earth again pressing the 221 00:11:21,500 --> 00:11:23,300 tops of the feet and just check in with 222 00:11:23,300 --> 00:11:26,060 one hovering cat okay so some might say 223 00:11:26,060 --> 00:11:27,620 that's not a beginner's pose but it 224 00:11:27,620 --> 00:11:29,870 really is a great way to check in with 225 00:11:29,870 --> 00:11:31,400 this line from the crown of the head to 226 00:11:31,400 --> 00:11:33,260 the tip of the tailbone and it also is 227 00:11:33,260 --> 00:11:36,020 an excellent excellent it's an excellent 228 00:11:36,020 --> 00:11:39,950 way it's an excellent way to again get 229 00:11:39,950 --> 00:11:42,200 this kind of the theme of our practice 230 00:11:42,200 --> 00:11:44,270 today this point of building from the 231 00:11:44,270 --> 00:11:46,970 ground up from the foundations so press 232 00:11:46,970 --> 00:11:49,250 away from the earth again make sure you 233 00:11:49,250 --> 00:11:50,450 have your alignment wrists underneath 234 00:11:50,450 --> 00:11:51,680 the shoulders knees directly underneath 235 00:11:51,680 --> 00:11:53,750 the hips and then we're gonna let the 236 00:11:53,750 --> 00:11:56,510 knees hover now the first thing that's 237 00:11:56,510 --> 00:11:57,980 probably going to want to go is the neck 238 00:11:57,980 --> 00:12:00,110 so keep your gaze straight down and in 239 00:12:00,110 --> 00:12:02,660 front perhaps just a head in between 240 00:12:02,660 --> 00:12:04,670 your two index fingers draw the 241 00:12:04,670 --> 00:12:07,640 shoulders away from the ears navel up 242 00:12:07,640 --> 00:12:09,530 towards the spine and just notice how 243 00:12:09,530 --> 00:12:12,050 the body gets tired here but how we can 244 00:12:12,050 --> 00:12:14,180 support it by continuing to press up and 245 00:12:14,180 --> 00:12:17,210 out of the foundation by wrapping 246 00:12:17,210 --> 00:12:19,010 awareness through all parts of the body 247 00:12:19,010 --> 00:12:21,110 and of course keeping a good attitude 248 00:12:21,110 --> 00:12:23,690 one more breath here awesome everyone 249 00:12:23,690 --> 00:12:26,090 then exhale lower the knees great curl 250 00:12:26,090 --> 00:12:28,700 the toes under and walk the fingers up 251 00:12:28,700 --> 00:12:31,490 towards the tops of the thighs cool take 252 00:12:31,490 --> 00:12:33,290 a second here to inhale loop the 253 00:12:33,290 --> 00:12:34,700 shoulders forward up and back 254 00:12:34,700 --> 00:12:37,070 sit your weight back down on your heels 255 00:12:37,070 --> 00:12:40,480 and breathe into the feet 256 00:12:46,890 --> 00:12:51,370 nice long smooth deep breaths and if 257 00:12:51,370 --> 00:12:52,960 this is too much it can lift up for a 258 00:12:52,960 --> 00:12:54,580 breaker too but we're gonna take one 259 00:12:54,580 --> 00:13:00,820 more breath here on the feet then we'll 260 00:13:00,820 --> 00:13:02,680 spread the palms super wide again again 261 00:13:02,680 --> 00:13:04,870 nice mindful hand to earth connection 262 00:13:04,870 --> 00:13:06,130 dive forward 263 00:13:06,130 --> 00:13:08,320 great with the toes already curled under 264 00:13:08,320 --> 00:13:10,870 I'm going to keep the knees bent melt my 265 00:13:10,870 --> 00:13:13,660 heart back and as if someone was lifting 266 00:13:13,660 --> 00:13:15,160 you up from your tail like a mama would 267 00:13:15,160 --> 00:13:17,770 do - like a baby cub or something we're 268 00:13:17,770 --> 00:13:20,080 gonna lift up from the tail so keep the 269 00:13:20,080 --> 00:13:23,020 knees bent lift the tail up come into a 270 00:13:23,020 --> 00:13:26,620 nice first downward dog at the practice 271 00:13:26,620 --> 00:13:29,320 take a deep breath in and then exhale 272 00:13:29,320 --> 00:13:33,370 slowly lower the knees just like that 273 00:13:33,370 --> 00:13:36,160 one more time as if someone was lifting 274 00:13:36,160 --> 00:13:40,180 you up from your tail pedal it out now 275 00:13:40,180 --> 00:13:42,450 bending the knees one and then the other 276 00:13:42,450 --> 00:13:44,680 drawing the shoulders away from the ears 277 00:13:44,680 --> 00:13:50,260 take a deep breath in through the nose 278 00:13:50,260 --> 00:13:53,770 and then exhale once again slow descend 279 00:13:53,770 --> 00:13:55,240 back down to all fours 280 00:13:55,240 --> 00:13:56,800 cool bring the two big toes together 281 00:13:56,800 --> 00:13:59,050 again widen the knees as wide as your 282 00:13:59,050 --> 00:14:01,810 mat cool now we're gonna walk the palms 283 00:14:01,810 --> 00:14:03,670 in bring the right palm into the center 284 00:14:03,670 --> 00:14:05,410 line so again playing with our 285 00:14:05,410 --> 00:14:07,300 foundation took my shirt and feel it 286 00:14:07,300 --> 00:14:09,940 here okay playing with our foundation 287 00:14:09,940 --> 00:14:12,030 there's this tendency to collapse into 288 00:14:12,030 --> 00:14:14,770 kind of the wrist the arms why we all 289 00:14:14,770 --> 00:14:16,420 kind of say I can't do yoga because I 290 00:14:16,420 --> 00:14:18,280 have bad wrists but actually you can do 291 00:14:18,280 --> 00:14:20,620 yoga and your wrists need your time and 292 00:14:20,620 --> 00:14:23,380 attention in love probably more than you 293 00:14:23,380 --> 00:14:26,260 know so here we go pressing up out of 294 00:14:26,260 --> 00:14:27,520 the earth here just practice that 295 00:14:27,520 --> 00:14:30,040 finding that openness and the chest in 296 00:14:30,040 --> 00:14:34,720 the heart again pressing away pressing 297 00:14:34,720 --> 00:14:37,630 into all knuckles and really the mound 298 00:14:37,630 --> 00:14:39,340 of that thumb and that index finger 299 00:14:39,340 --> 00:14:42,220 pressing into the earth cool you know 300 00:14:42,220 --> 00:14:44,470 open up through the left wing left arm 301 00:14:44,470 --> 00:14:45,850 reaches up towards the sky we're gonna 302 00:14:45,850 --> 00:14:47,500 do three of these we open the chest and 303 00:14:47,500 --> 00:14:49,450 then exhale back to Center don't 304 00:14:49,450 --> 00:14:51,550 collapse here keep pressing away what's 305 00:14:51,550 --> 00:14:52,900 happening to the tops of the feet keep 306 00:14:52,900 --> 00:14:54,510 pressing up and out of your 307 00:14:54,510 --> 00:14:57,300 as we open up again doesn't have to open 308 00:14:57,300 --> 00:14:58,380 up all the way it might only come to 309 00:14:58,380 --> 00:15:00,660 here if you're new to the practice or 310 00:15:00,660 --> 00:15:02,550 maybe even to here so just ride your 311 00:15:02,550 --> 00:15:05,010 beautiful waves you inhale open exhale 312 00:15:05,010 --> 00:15:09,210 close and one more we inhale open keep 313 00:15:09,210 --> 00:15:11,910 pressing away from the earth and exhale 314 00:15:11,910 --> 00:15:15,060 close awesome walk the palms in front 315 00:15:15,060 --> 00:15:17,640 send it back for a rest extended Child's 316 00:15:17,640 --> 00:15:19,699 Pose 317 00:15:24,230 --> 00:15:26,400 rising back up on the inhale we're gonna 318 00:15:26,400 --> 00:15:28,320 do the same thing on the other side so 319 00:15:28,320 --> 00:15:29,940 bringing the left palm into the center 320 00:15:29,940 --> 00:15:32,640 line now taking a second to press up and 321 00:15:32,640 --> 00:15:34,140 out of the foundation again check in 322 00:15:34,140 --> 00:15:37,110 with the tops of the feet cool inhale 323 00:15:37,110 --> 00:15:38,940 opening up into our twist opening the 324 00:15:38,940 --> 00:15:40,380 chest the heart we reach right 325 00:15:40,380 --> 00:15:42,590 fingertips up towards the sky I 326 00:15:42,590 --> 00:15:44,820 seriously doubt I was able to bring my 327 00:15:44,820 --> 00:15:47,250 my range of motion all the way here when 328 00:15:47,250 --> 00:15:48,990 I was new to the practice so again it 329 00:15:48,990 --> 00:15:51,000 might come here it might come here might 330 00:15:51,000 --> 00:15:52,410 come here but we're not collapsing we're 331 00:15:52,410 --> 00:15:54,560 opening up pressing away from the earth 332 00:15:54,560 --> 00:15:57,930 on an exhale float it down and we'll do 333 00:15:57,930 --> 00:16:01,500 two more of these inhale don't forget 334 00:16:01,500 --> 00:16:07,080 about the tops of the feet one more keep 335 00:16:07,080 --> 00:16:10,980 extension through the crown and exhale 336 00:16:10,980 --> 00:16:12,300 float it down 337 00:16:12,300 --> 00:16:15,840 awesome walk the palms in front draw the 338 00:16:15,840 --> 00:16:17,540 knees back underneath the hip points 339 00:16:17,540 --> 00:16:20,040 curl the toes under and again as if 340 00:16:20,040 --> 00:16:21,720 someone we're lifting you up from your 341 00:16:21,720 --> 00:16:24,170 tail here we go 342 00:16:24,170 --> 00:16:28,530 now we pedal the feet here so there's no 343 00:16:28,530 --> 00:16:30,570 rush to get to the yoga journal add 344 00:16:30,570 --> 00:16:34,500 that's ridiculous now no offense to your 345 00:16:34,500 --> 00:16:37,860 journal just saying no no need to create 346 00:16:37,860 --> 00:16:39,600 a shape you've seen before create your 347 00:16:39,600 --> 00:16:42,420 own shape and sensation and I promise 348 00:16:42,420 --> 00:16:45,980 you we'll find some juicy rewards in 349 00:16:45,980 --> 00:16:53,070 yoga asana practice pedal it out one 350 00:16:53,070 --> 00:16:55,800 more deep breath in you got this and 351 00:16:55,800 --> 00:16:58,800 then exhale another slow descend down to 352 00:16:58,800 --> 00:17:00,090 the knees awesome 353 00:17:00,090 --> 00:17:01,770 great so we're going to come on to the 354 00:17:01,770 --> 00:17:03,690 tops of the feet here for a little 355 00:17:03,690 --> 00:17:05,520 stability and I'm going to send my right 356 00:17:05,520 --> 00:17:08,099 toes all the way out take a deep breath 357 00:17:08,099 --> 00:17:08,400 he 358 00:17:08,400 --> 00:17:10,440 to point and flex the feet just stretch 359 00:17:10,440 --> 00:17:12,599 that right leg you might even rotate the 360 00:17:12,599 --> 00:17:13,980 right ankle one way and then the other 361 00:17:13,980 --> 00:17:15,720 notice if you're collapsing into your 362 00:17:15,720 --> 00:17:20,190 arms press away then nice and slow draw 363 00:17:20,190 --> 00:17:22,380 your right knee all the way up and we're 364 00:17:22,380 --> 00:17:24,420 gonna slowly place our right foot so I 365 00:17:24,420 --> 00:17:25,740 only say slowly so that we're not just 366 00:17:25,740 --> 00:17:29,000 like we'll cuz that happens and it's 367 00:17:29,000 --> 00:17:32,250 natural so just trying to gain a little 368 00:17:32,250 --> 00:17:33,960 awareness here in the beginning stages 369 00:17:33,960 --> 00:17:36,720 of our practice and so we can do it 370 00:17:36,720 --> 00:17:39,240 always right so bending that right knee 371 00:17:39,240 --> 00:17:41,600 up slowly and placing it up in front 372 00:17:41,600 --> 00:17:45,270 cool take a second to just kind of make 373 00:17:45,270 --> 00:17:47,010 sure you're on two skis rather than a 374 00:17:47,010 --> 00:17:49,440 tightrope hmm give yourself some space 375 00:17:49,440 --> 00:17:51,270 will draw the fingertips to the 376 00:17:51,270 --> 00:17:53,490 waistline press down with the thumbs to 377 00:17:53,490 --> 00:17:55,800 lift your heart up so a nice strong 378 00:17:55,800 --> 00:17:59,280 front leg there cool now just notice 379 00:17:59,280 --> 00:18:00,990 that that front knee is over the front 380 00:18:00,990 --> 00:18:01,350 ankle 381 00:18:01,350 --> 00:18:03,330 or perhaps lagging behind see if you can 382 00:18:03,330 --> 00:18:06,570 stack that front knee above that front 383 00:18:06,570 --> 00:18:10,310 ankle great then take your right thumb 384 00:18:10,310 --> 00:18:13,230 and pull the right hip crease back in 385 00:18:13,230 --> 00:18:14,490 fact that might change your stance 386 00:18:14,490 --> 00:18:16,890 pulling it a little bit shorter than you 387 00:18:16,890 --> 00:18:18,960 were before if you're feeling like this 388 00:18:18,960 --> 00:18:22,470 left knee is going jazz hands 389 00:18:22,470 --> 00:18:26,280 then um jazz knee then you can double up 390 00:18:26,280 --> 00:18:27,960 on your mat here or once again you can 391 00:18:27,960 --> 00:18:32,460 use your blanket to pad made a mess okay 392 00:18:32,460 --> 00:18:35,370 I have double mats today so I'm good on 393 00:18:35,370 --> 00:18:37,530 my knee so we've pulled the right hip 394 00:18:37,530 --> 00:18:39,870 crease back we've lifted up through the 395 00:18:39,870 --> 00:18:41,010 heart and then we're just gonna take a 396 00:18:41,010 --> 00:18:42,720 second to breathe here notice when you 397 00:18:42,720 --> 00:18:45,060 feel like whoa hug the inner thighs 398 00:18:45,060 --> 00:18:47,490 together stand up nice and tall through 399 00:18:47,490 --> 00:18:49,950 the crown of the head and once again use 400 00:18:49,950 --> 00:18:51,420 your foundation so there's definitely 401 00:18:51,420 --> 00:18:53,280 more than meets the eye here this isn't 402 00:18:53,280 --> 00:18:55,550 just like Oh boring beginners pose uh 403 00:18:55,550 --> 00:18:58,560 hell no press into the top of that back 404 00:18:58,560 --> 00:19:00,960 foot and feel that upward current of 405 00:19:00,960 --> 00:19:03,510 energy so we're definitely not trying to 406 00:19:03,510 --> 00:19:06,840 make the practice rigid or you know but 407 00:19:06,840 --> 00:19:10,070 we are trying to find nice alignment and 408 00:19:10,070 --> 00:19:14,040 remind ourselves that we can do a lot 409 00:19:14,040 --> 00:19:15,960 with the energetic body so press up and 410 00:19:15,960 --> 00:19:18,300 out of your foundation find this upward 411 00:19:18,300 --> 00:19:20,820 current of energy this lift kind of 412 00:19:20,820 --> 00:19:23,159 like a superhero here as we open the 413 00:19:23,159 --> 00:19:29,429 chest then you can stay here for 414 00:19:29,429 --> 00:19:32,190 stability or you can test your balance a 415 00:19:32,190 --> 00:19:33,299 little bit by reaching the fingertips 416 00:19:33,299 --> 00:19:35,789 forward up and back so we're pulling the 417 00:19:35,789 --> 00:19:37,350 thumbs back there's no need to be tight 418 00:19:37,350 --> 00:19:40,740 here you can open it nice and wide great 419 00:19:40,740 --> 00:19:42,690 if you're feeling adventurous my friend 420 00:19:42,690 --> 00:19:46,380 you might look up slowly drawing the 421 00:19:46,380 --> 00:19:48,990 focus up towards the sky and this is a 422 00:19:48,990 --> 00:19:50,309 great place to just test your balance 423 00:19:50,309 --> 00:19:52,919 and find that foundation pressing into 424 00:19:52,919 --> 00:19:54,440 the ball joint of that front big toe 425 00:19:54,440 --> 00:19:57,210 pressing into the back foot and again 426 00:19:57,210 --> 00:19:59,429 maintaining that beautiful upward 427 00:19:59,429 --> 00:20:02,129 current of energy cool one more breath 428 00:20:02,129 --> 00:20:05,309 here then exhale slowly float the 429 00:20:05,309 --> 00:20:08,639 fingertips down send the fingertips 430 00:20:08,639 --> 00:20:10,649 forward we're gonna curl the back toes 431 00:20:10,649 --> 00:20:11,909 under and this should feel great as we 432 00:20:11,909 --> 00:20:14,429 lift that knee yeah baby and come into 433 00:20:14,429 --> 00:20:15,480 our runners lunge 434 00:20:15,480 --> 00:20:17,340 take a second here to just work it out 435 00:20:17,340 --> 00:20:19,620 you might find a little movement rocking 436 00:20:19,620 --> 00:20:22,379 front back any organic movement side to 437 00:20:22,379 --> 00:20:25,289 side then checking in with your 438 00:20:25,289 --> 00:20:29,809 alignment breathing into tight places 439 00:20:29,809 --> 00:20:32,370 kind of rocking or lingering in any 440 00:20:32,370 --> 00:20:34,879 place that needs a little love 441 00:20:34,879 --> 00:20:37,679 cool then inhale everyone look forward 442 00:20:37,679 --> 00:20:39,360 to become light on the fingertips and 443 00:20:39,360 --> 00:20:42,480 exhale plant the palms and step it back 444 00:20:42,480 --> 00:20:44,009 to your downward facing dog 445 00:20:44,009 --> 00:20:48,629 nice and slow three breaths here in and 446 00:20:48,629 --> 00:20:50,750 out 447 00:21:01,080 --> 00:21:04,029 and then slowly lowering the knees back 448 00:21:04,029 --> 00:21:08,649 down to the earth great here we go again 449 00:21:08,649 --> 00:21:10,869 now on the other side come on to the 450 00:21:10,869 --> 00:21:13,629 tops of the feet nice and strong send 451 00:21:13,629 --> 00:21:16,599 the left toes out long nothing fancy 452 00:21:16,599 --> 00:21:18,309 here just checking in with that sit bone 453 00:21:18,309 --> 00:21:20,289 to heel connection pointing and flexing 454 00:21:20,289 --> 00:21:22,869 the foot maybe rotating the ankle one 455 00:21:22,869 --> 00:21:26,109 way and then the other and then bending 456 00:21:26,109 --> 00:21:28,059 that left knee and nice and slow and I 457 00:21:28,059 --> 00:21:30,519 only say slow so that we start to anchor 458 00:21:30,519 --> 00:21:32,919 in the power of awareness so nice and 459 00:21:32,919 --> 00:21:35,200 slow as we step that left foot up if it 460 00:21:35,200 --> 00:21:36,249 doesn't make it all the way use your 461 00:21:36,249 --> 00:21:41,739 hand to find your shape again not on a 462 00:21:41,739 --> 00:21:46,079 tightrope but nice and spacious here 463 00:21:46,079 --> 00:21:48,159 cool bring the fingertips to the 464 00:21:48,159 --> 00:21:49,869 waistline press the thumbs into the back 465 00:21:49,869 --> 00:21:51,789 to lift your heart up nice strong leg 466 00:21:51,789 --> 00:21:53,859 there feel free to pad that right knee 467 00:21:53,859 --> 00:21:56,009 we're going to take the left thumb 468 00:21:56,009 --> 00:21:58,119 whenever you're ready and pull that left 469 00:21:58,119 --> 00:22:00,279 hip crease back so again you might find 470 00:22:00,279 --> 00:22:01,539 that it shortens your stance a little 471 00:22:01,539 --> 00:22:04,269 bit here left hamstring parallel to the 472 00:22:04,269 --> 00:22:07,959 earth so now we have our shape now we go 473 00:22:07,959 --> 00:22:09,579 beyond the shape because yoga is not 474 00:22:09,579 --> 00:22:12,940 just about the shape shifting that's not 475 00:22:12,940 --> 00:22:16,989 fun it's not as fun not as rewarding so 476 00:22:16,989 --> 00:22:19,619 we take a second to lift the heart and 477 00:22:19,619 --> 00:22:21,999 find that upward current of energy and 478 00:22:21,999 --> 00:22:23,739 we can do that by pressing into the 479 00:22:23,739 --> 00:22:26,849 foundation nice and strong 480 00:22:26,849 --> 00:22:29,139 pressing into all four corners of that 481 00:22:29,139 --> 00:22:35,289 front foot we breathe here if we feel 482 00:22:35,289 --> 00:22:37,749 little whoa we can hug the inner thighs 483 00:22:37,749 --> 00:22:40,029 together we can use the open and 484 00:22:40,029 --> 00:22:42,969 openness excuse me the openness in the 485 00:22:42,969 --> 00:22:45,489 heart and maybe ground a little weight 486 00:22:45,489 --> 00:22:46,959 down through these shoulder blades or 487 00:22:46,959 --> 00:22:48,729 the elbows so finding that opposition 488 00:22:48,729 --> 00:22:50,799 you can stay here or reach the 489 00:22:50,799 --> 00:22:52,899 fingertips forward up and back again you 490 00:22:52,899 --> 00:22:55,629 can take up as much space of you as you 491 00:22:55,629 --> 00:22:57,879 need to here breathing deep nice long 492 00:22:57,879 --> 00:23:00,779 smooth deep breaths 493 00:23:04,060 --> 00:23:07,220 if you're feeling adventurous draw a 494 00:23:07,220 --> 00:23:11,110 line with the nose slowly look up 495 00:23:11,110 --> 00:23:13,250 hugging inner thighs to the midline 496 00:23:13,250 --> 00:23:19,940 chest is open take one more breath in 497 00:23:19,940 --> 00:23:21,860 here you got this press into your feet 498 00:23:21,860 --> 00:23:25,670 and on an exhale let it rain down wash 499 00:23:25,670 --> 00:23:28,370 it away belly to the thigh we come into 500 00:23:28,370 --> 00:23:29,870 our runners lunge this is gonna feel 501 00:23:29,870 --> 00:23:34,040 good yeah cool so take a second here to 502 00:23:34,040 --> 00:23:36,500 work it out rocking front back side to 503 00:23:36,500 --> 00:23:38,480 side finding any organic movement that 504 00:23:38,480 --> 00:23:43,400 feels awesome for you breathing into the 505 00:23:43,400 --> 00:23:44,330 front of that right hip crease 506 00:23:44,330 --> 00:23:45,980 continuing to peel that left hip crease 507 00:23:45,980 --> 00:23:49,040 back when necessary and of course just 508 00:23:49,040 --> 00:23:50,450 checking to make sure that that front 509 00:23:50,450 --> 00:23:53,150 knee isn't straining past that front 510 00:23:53,150 --> 00:23:57,170 ankle to my hell's your neck everyone 511 00:23:57,170 --> 00:23:59,300 check in with your neck take a deep 512 00:23:59,300 --> 00:24:02,990 breath in and then we'll plant the palms 513 00:24:02,990 --> 00:24:05,990 and step it back to downward dog once 514 00:24:05,990 --> 00:24:10,400 again pedal the feet now we're gonna go 515 00:24:10,400 --> 00:24:13,070 for a walk so slowly walking up towards 516 00:24:13,070 --> 00:24:14,990 the front of our mat but I encourage you 517 00:24:14,990 --> 00:24:16,670 to take this second to you know get your 518 00:24:16,670 --> 00:24:18,500 money's worth files good check in with 519 00:24:18,500 --> 00:24:20,480 the feet you can come up onto the 520 00:24:20,480 --> 00:24:24,710 fingertips move nice and slow and then 521 00:24:24,710 --> 00:24:26,570 together we'll land in a nice forward 522 00:24:26,570 --> 00:24:29,120 fold here alright guys we're doing good 523 00:24:29,120 --> 00:24:32,330 let it all hang bend your knees grab 524 00:24:32,330 --> 00:24:34,730 your elbows and rock a little side to 525 00:24:34,730 --> 00:24:43,760 side keep returning back to your breath 526 00:24:43,760 --> 00:24:47,450 nice long smooth deep breaths we'll 527 00:24:47,450 --> 00:24:49,610 release the fingertips and bend the 528 00:24:49,610 --> 00:24:51,680 knees generously now as we draw the chin 529 00:24:51,680 --> 00:24:54,320 into the chest and slowly roll it up you 530 00:24:54,320 --> 00:24:56,120 can close your eyes for this again just 531 00:24:56,120 --> 00:24:58,580 trust what we're doing is we're slowly 532 00:24:58,580 --> 00:25:00,950 rolling up to a standing posture or 533 00:25:00,950 --> 00:25:03,980 Mountain Pose so give yourself a little 534 00:25:03,980 --> 00:25:05,660 bit of freedom to close your eyes and 535 00:25:05,660 --> 00:25:08,030 check in with the body as we roll up to 536 00:25:08,030 --> 00:25:12,410 mountain when you arrive loop the 537 00:25:12,410 --> 00:25:14,970 shoulders forward up and back again 538 00:25:14,970 --> 00:25:18,240 and bring your awareness to the feet now 539 00:25:18,240 --> 00:25:20,820 the foundation of this pose pressing 540 00:25:20,820 --> 00:25:22,799 away from the earth by drawing energy up 541 00:25:22,799 --> 00:25:24,929 from the arches of the feet you might 542 00:25:24,929 --> 00:25:27,360 lift the kneecaps a little and you know 543 00:25:27,360 --> 00:25:28,919 everyone can interpret this a little bit 544 00:25:28,919 --> 00:25:29,880 different especially in the beginning 545 00:25:29,880 --> 00:25:33,059 stages of practice but again we often 546 00:25:33,059 --> 00:25:35,730 just kind of think about this part like 547 00:25:35,730 --> 00:25:37,230 I'm an actor a lot of actors only think 548 00:25:37,230 --> 00:25:39,330 about acting from here up but it's some 549 00:25:39,330 --> 00:25:41,730 full-body experience right so start at 550 00:25:41,730 --> 00:25:43,820 your feet press away from the earth 551 00:25:43,820 --> 00:25:46,679 again just connecting to the Shakti or 552 00:25:46,679 --> 00:25:49,289 the energetic the energy the energetic 553 00:25:49,289 --> 00:25:53,400 current that lifts up and then really 554 00:25:53,400 --> 00:25:54,720 easy we're gonna inhale reach the 555 00:25:54,720 --> 00:25:56,990 fingertips up palms come together and 556 00:25:56,990 --> 00:25:59,669 exhale float the fingertips down and 557 00:25:59,669 --> 00:26:02,880 away keep an awareness on the feet as 558 00:26:02,880 --> 00:26:06,900 you inhale reach up and exhale float the 559 00:26:06,900 --> 00:26:08,970 fingertips and maybe now slightly behind 560 00:26:08,970 --> 00:26:11,610 the hip points and one more time deep 561 00:26:11,610 --> 00:26:14,340 breath press up out of the earth 562 00:26:14,340 --> 00:26:17,880 long spine exhale fingertips interlace 563 00:26:17,880 --> 00:26:20,580 behind the tail bone here and we can 564 00:26:20,580 --> 00:26:23,789 either keep the fingertips square that 565 00:26:23,789 --> 00:26:26,159 feels right or we can bring the palms 566 00:26:26,159 --> 00:26:28,799 together so palms together might be a 567 00:26:28,799 --> 00:26:31,799 place that we work towards so anywhere 568 00:26:31,799 --> 00:26:34,169 in between two is fine and then nothing 569 00:26:34,169 --> 00:26:36,630 fancy just take a second here to rock a 570 00:26:36,630 --> 00:26:38,450 little side to side to open the chest 571 00:26:38,450 --> 00:26:42,230 check in with the neck the shoulders 572 00:26:42,230 --> 00:26:45,000 don't lose sight don't lose awareness of 573 00:26:45,000 --> 00:26:47,820 your foundation as we work it out here 574 00:26:47,820 --> 00:26:56,039 or opening opening and then with an 575 00:26:56,039 --> 00:26:58,679 awareness with a grace almost with a bit 576 00:26:58,679 --> 00:27:00,299 of you know elegance we'll release the 577 00:27:00,299 --> 00:27:05,210 fingertips and inhale reach it up exhale 578 00:27:05,210 --> 00:27:07,530 soft bend in the knees as we dive 579 00:27:07,530 --> 00:27:12,510 forward all the way cool inhale lift to 580 00:27:12,510 --> 00:27:14,100 a flat back position today we're gonna 581 00:27:14,100 --> 00:27:16,020 slide the palms all the way up to the 582 00:27:16,020 --> 00:27:18,270 tops of the thighs keep a soft bend in 583 00:27:18,270 --> 00:27:21,059 the knees and return to the sensations 584 00:27:21,059 --> 00:27:24,990 we had perhaps in that hovering cat so 585 00:27:24,990 --> 00:27:27,240 again pressing away from the earth 586 00:27:27,240 --> 00:27:29,040 drawing the shoulders away from the ears 587 00:27:29,040 --> 00:27:31,110 obese one more breath here nice long 588 00:27:31,110 --> 00:27:33,630 beautiful neck gazes down for one more 589 00:27:33,630 --> 00:27:40,470 breath and then slowly well slide the 590 00:27:40,470 --> 00:27:43,110 palms down the Front's of the legs bring 591 00:27:43,110 --> 00:27:45,090 the fingertips to the mat and step our 592 00:27:45,090 --> 00:27:46,830 right foot back into that runners lunge 593 00:27:46,830 --> 00:27:49,170 take a deep breath as you look forward 594 00:27:49,170 --> 00:27:51,900 towards the front edge of your mat on 595 00:27:51,900 --> 00:27:54,690 the exhale slowly lower soften that 596 00:27:54,690 --> 00:27:57,810 right knee to the earth bring the right 597 00:27:57,810 --> 00:28:00,360 palm in line with the arch of the left 598 00:28:00,360 --> 00:28:03,420 foot here then notice how we're just 599 00:28:03,420 --> 00:28:04,680 kind of collapsing everything in I'm 600 00:28:04,680 --> 00:28:06,300 guilty of I'm doing it right now see if 601 00:28:06,300 --> 00:28:08,370 you can find a little integrity by again 602 00:28:08,370 --> 00:28:09,810 bringing a little awareness to your 603 00:28:09,810 --> 00:28:11,070 foundation we're going to press up and 604 00:28:11,070 --> 00:28:13,020 out of that right palm even out of that 605 00:28:13,020 --> 00:28:16,050 right that left foot then I'm going to 606 00:28:16,050 --> 00:28:17,700 come on to the top of the right foot and 607 00:28:17,700 --> 00:28:20,850 find a little awareness there cool 608 00:28:20,850 --> 00:28:23,760 moving into a twist I inhale slowly open 609 00:28:23,760 --> 00:28:25,260 up through the left wing and the same 610 00:28:25,260 --> 00:28:26,340 thing as before I'm not going to 611 00:28:26,340 --> 00:28:27,420 collapse in but I'm going to press up 612 00:28:27,420 --> 00:28:29,850 out of my foundation so my inner thighs 613 00:28:29,850 --> 00:28:31,890 are hugging together and pressing away 614 00:28:31,890 --> 00:28:34,680 from the earth inhaling exhale float it 615 00:28:34,680 --> 00:28:39,060 down two more just like this inhale pay 616 00:28:39,060 --> 00:28:41,160 attention to your foundation to float 617 00:28:41,160 --> 00:28:47,700 your pose exhale back to Center last one 618 00:28:47,700 --> 00:28:51,500 inhale soft graceful fingertips here and 619 00:28:51,500 --> 00:28:55,170 exhale release awesome everyone curl the 620 00:28:55,170 --> 00:28:57,030 right toes under we'll come onto the 621 00:28:57,030 --> 00:28:59,160 fingertips then we're gonna send the sit 622 00:28:59,160 --> 00:29:01,440 bones up and back straightening that 623 00:29:01,440 --> 00:29:03,750 left leg and keeping that left heel on 624 00:29:03,750 --> 00:29:06,750 the earth so most of us might just stay 625 00:29:06,750 --> 00:29:08,220 here in fact I'm just gonna stay here 626 00:29:08,220 --> 00:29:10,440 you might find a little bit of movement 627 00:29:10,440 --> 00:29:11,790 back and forth you might allow the 628 00:29:11,790 --> 00:29:14,100 weight of the head to relax over if 629 00:29:14,100 --> 00:29:15,630 you're not really feeling a deep stretch 630 00:29:15,630 --> 00:29:17,790 here you might send it all the way backs 631 00:29:17,790 --> 00:29:20,400 right sit bone to the heel but otherwise 632 00:29:20,400 --> 00:29:23,460 I suggest for today keeping the hip 633 00:29:23,460 --> 00:29:25,590 points lifted and pulling that left hip 634 00:29:25,590 --> 00:29:27,620 crease back again way to the head over 635 00:29:27,620 --> 00:29:31,010 couple breaths here 636 00:29:33,789 --> 00:29:38,049 breathing into the back of that left leg 637 00:29:40,809 --> 00:29:43,880 then rolling through that left foot I'll 638 00:29:43,880 --> 00:29:45,830 slowly come back to my runners lunge 639 00:29:45,830 --> 00:29:47,179 yeah baby 640 00:29:47,179 --> 00:29:50,600 lift that right knee and look forward 641 00:29:50,600 --> 00:29:54,350 deep breath in awesome and exhale plant 642 00:29:54,350 --> 00:29:58,600 the palms step it back to your down dog 643 00:30:01,000 --> 00:30:04,039 and then we'll find a nice slow descent 644 00:30:04,039 --> 00:30:06,769 the knees back down and shift our weight 645 00:30:06,769 --> 00:30:11,120 forward to a half half plank so this 646 00:30:11,120 --> 00:30:12,649 might take a little bit of adjusting but 647 00:30:12,649 --> 00:30:14,600 I'm wanting to lengthen the tailbone 648 00:30:14,600 --> 00:30:16,309 down towards the backs of the knees only 649 00:30:16,309 --> 00:30:18,200 to create a nice long line from the 650 00:30:18,200 --> 00:30:19,429 crown of the head to the tip of the 651 00:30:19,429 --> 00:30:20,059 tailbone 652 00:30:20,059 --> 00:30:22,340 okay toes can stay on the ground or 653 00:30:22,340 --> 00:30:24,880 lifted doesn't matter here as we breathe 654 00:30:24,880 --> 00:30:30,889 press away from the earth again then 655 00:30:30,889 --> 00:30:32,779 take your gaze shift your weight 656 00:30:32,779 --> 00:30:35,090 slightly forward and we're gonna hug the 657 00:30:35,090 --> 00:30:36,769 elbows into the side body and lower all 658 00:30:36,769 --> 00:30:40,340 the way down to the belly cool keep the 659 00:30:40,340 --> 00:30:42,380 palms underneath the shoulders press 660 00:30:42,380 --> 00:30:45,260 into the tops of the feet press pubic 661 00:30:45,260 --> 00:30:47,029 bone into the earth so again find your 662 00:30:47,029 --> 00:30:49,639 foundation and we're gonna inhale lift 663 00:30:49,639 --> 00:30:52,299 up to a baby Cobra 664 00:30:52,299 --> 00:30:56,750 exhale forehead kisses the mat two more 665 00:30:56,750 --> 00:30:58,760 just like that Annie I'll press in your 666 00:30:58,760 --> 00:31:01,370 foundation create space as you press 667 00:31:01,370 --> 00:31:04,070 away from the earth baby Cobra exhale 668 00:31:04,070 --> 00:31:09,529 float it down last one loop the 669 00:31:09,529 --> 00:31:11,419 shoulders pull the elbows back press 670 00:31:11,419 --> 00:31:14,990 away from the earth and exhale forehead 671 00:31:14,990 --> 00:31:18,590 kisses to match awesome curl the toes 672 00:31:18,590 --> 00:31:20,690 under hang with me to all the navel to 673 00:31:20,690 --> 00:31:23,210 the spine send the sit bones up and back 674 00:31:23,210 --> 00:31:26,139 downward facing dog beautiful everyone 675 00:31:26,139 --> 00:31:31,250 take a deep breath in and let it out 676 00:31:31,250 --> 00:31:33,529 through the mouth okay nice and easy 677 00:31:33,529 --> 00:31:35,210 we're gonna step that right foot up now 678 00:31:35,210 --> 00:31:38,929 into our lunge and soften the left knee 679 00:31:38,929 --> 00:31:41,389 down to the earth Kohl's same thing as 680 00:31:41,389 --> 00:31:44,179 before again finding that foundation 681 00:31:44,179 --> 00:31:45,710 here as we bring the left palm 682 00:31:45,710 --> 00:31:47,809 now in line with the arch of the right 683 00:31:47,809 --> 00:31:50,059 foot and bring the left 684 00:31:50,059 --> 00:31:52,190 did I say left foot left palm there 685 00:31:52,190 --> 00:31:53,809 maybe I did it right left home in line 686 00:31:53,809 --> 00:31:55,580 with the arch of the right foot and then 687 00:31:55,580 --> 00:31:57,470 softening the top of that left foot down 688 00:31:57,470 --> 00:32:00,590 to the earth great make sure you're not 689 00:32:00,590 --> 00:32:02,480 on a tightrope here right crease is 690 00:32:02,480 --> 00:32:05,240 pulling back and I in have soft 691 00:32:05,240 --> 00:32:07,010 fingertips as I open again I might just 692 00:32:07,010 --> 00:32:08,600 come to here opening the chest maybe 693 00:32:08,600 --> 00:32:10,490 here maybe each time I grow a little 694 00:32:10,490 --> 00:32:12,559 more each time I do this video but I'm 695 00:32:12,559 --> 00:32:14,750 keeping my foundation so a tendency here 696 00:32:14,750 --> 00:32:15,860 is that that knee is going to want to 697 00:32:15,860 --> 00:32:18,140 open here so that I can open my chest up 698 00:32:18,140 --> 00:32:20,960 more no building from the ground up so 699 00:32:20,960 --> 00:32:24,500 keep that ball jointed that right big 700 00:32:24,500 --> 00:32:26,419 toe down on the earth as you inhale 701 00:32:26,419 --> 00:32:28,610 squeezing the inner thighs towards the 702 00:32:28,610 --> 00:32:32,620 midline opening up exhale float it down 703 00:32:32,620 --> 00:32:35,390 we can also be on the fingertips here if 704 00:32:35,390 --> 00:32:39,380 I need inhale opening up and exhale 705 00:32:39,380 --> 00:32:41,000 floating it down if you have a block you 706 00:32:41,000 --> 00:32:43,580 can also be on the block here last one 707 00:32:43,580 --> 00:32:45,529 inhale open up into your twist 708 00:32:45,529 --> 00:32:48,080 nice deep belly breath here nice 709 00:32:48,080 --> 00:32:51,830 purifying twist and then exhale float 710 00:32:51,830 --> 00:32:54,470 the fingertips down great come on to the 711 00:32:54,470 --> 00:32:56,390 fingertips curl the back toes under 712 00:32:56,390 --> 00:32:59,630 think up and over as we rock back onto 713 00:32:59,630 --> 00:33:02,659 that right heel peel the right hip 714 00:33:02,659 --> 00:33:04,520 crease back and stretch it out letting 715 00:33:04,520 --> 00:33:10,149 the weight of the head softly fall over 716 00:33:10,419 --> 00:33:13,419 breathe 717 00:33:24,030 --> 00:33:27,510 one more breath here 718 00:33:27,510 --> 00:33:30,340 then slowly again rolling through the 719 00:33:30,340 --> 00:33:35,260 front foot nice and slow we'll plant the 720 00:33:35,260 --> 00:33:39,789 palms and step it back coming onto all 721 00:33:39,789 --> 00:33:42,460 fours bring the two big toes together 722 00:33:42,460 --> 00:33:45,159 widen the knees as wide as the mat and 723 00:33:45,159 --> 00:33:48,130 send it back extended Child's Pose so 724 00:33:48,130 --> 00:33:50,679 even here although we consider this 725 00:33:50,679 --> 00:33:52,659 arresting pose we can pay attention to 726 00:33:52,659 --> 00:33:55,299 our foundation use our breath to find 727 00:33:55,299 --> 00:33:58,390 nice deep opening stretches inhale look 728 00:33:58,390 --> 00:34:01,630 forward and exhale forehead kiss with 729 00:34:01,630 --> 00:34:06,309 the mat heart melts down pay attention 730 00:34:06,309 --> 00:34:08,109 to your foundation here as you quiet the 731 00:34:08,109 --> 00:34:14,080 breath again taking this moment for 732 00:34:14,080 --> 00:34:17,020 yourself letting go of any stress any 733 00:34:17,020 --> 00:34:19,899 tension the body in the hearts of the 734 00:34:19,899 --> 00:34:22,168 mind 735 00:34:22,719 --> 00:34:25,987 [Applause] 736 00:34:30,340 --> 00:34:33,770 this is a beautiful pose for all levels 737 00:34:33,770 --> 00:34:36,859 for just surrendering to that which is 738 00:34:36,859 --> 00:34:39,290 greater than you so if you're frustrated 739 00:34:39,290 --> 00:34:41,239 or you have a heavy heart or full plate 740 00:34:41,239 --> 00:34:44,300 stressed out come into this posture take 741 00:34:44,300 --> 00:34:48,190 five nice long deep breaths 742 00:35:16,850 --> 00:35:19,560 then slowly pressing into all ten 743 00:35:19,560 --> 00:35:21,810 fingerprints we're gonna rock back up to 744 00:35:21,810 --> 00:35:24,540 all fours walk the knees underneath the 745 00:35:24,540 --> 00:35:28,020 hip points cross the ankles and slowly 746 00:35:28,020 --> 00:35:29,970 nice and easy use your palms or your 747 00:35:29,970 --> 00:35:31,770 fingertips to guide you all the way 748 00:35:31,770 --> 00:35:35,010 through and to seated a nice seated 749 00:35:35,010 --> 00:35:41,250 posture here well cross the legs and 750 00:35:41,250 --> 00:35:42,840 just a gentle twist so right palm comes 751 00:35:42,840 --> 00:35:44,280 to the left knee 752 00:35:44,280 --> 00:35:46,920 we bring the left fingertips behind we 753 00:35:46,920 --> 00:35:49,440 inhale lift up and out of our foundation 754 00:35:49,440 --> 00:35:50,670 to find that upward current of energy 755 00:35:50,670 --> 00:35:53,340 and then exhale journey into your twist 756 00:35:53,340 --> 00:35:56,520 so I'm not cranking here I'm using my 757 00:35:56,520 --> 00:35:59,580 foundation in this upward lift to create 758 00:35:59,580 --> 00:36:04,910 space and I'm using my exhale to explore 759 00:36:08,840 --> 00:36:11,160 can you even lift the hands to do a 760 00:36:11,160 --> 00:36:13,200 hands-free version here just making sure 761 00:36:13,200 --> 00:36:15,570 that we're pressing into the outer edges 762 00:36:15,570 --> 00:36:17,700 of the feet or lifting up through the 763 00:36:17,700 --> 00:36:19,970 heart 764 00:36:24,010 --> 00:36:26,900 and on your exhale gently melt it back 765 00:36:26,900 --> 00:36:29,180 through Center and we'll take it to the 766 00:36:29,180 --> 00:36:30,830 other side left palm to the right knee 767 00:36:30,830 --> 00:36:35,000 right fingertips behind again so option 768 00:36:35,000 --> 00:36:36,890 when we come here we're just kind of 769 00:36:36,890 --> 00:36:38,120 forget about the legs and the feet so 770 00:36:38,120 --> 00:36:39,920 again we're paying attention to the 771 00:36:39,920 --> 00:36:41,630 foundation drawing energy up from the 772 00:36:41,630 --> 00:36:45,290 earth in order to find more space more 773 00:36:45,290 --> 00:36:47,690 integrity flexibility in the body so 774 00:36:47,690 --> 00:36:49,340 it's kind of a great rule of thumb to 775 00:36:49,340 --> 00:36:50,630 just kind of think of everything from 776 00:36:50,630 --> 00:36:53,030 the ground up here especially in a twist 777 00:36:53,030 --> 00:36:56,720 as we use the exhale to explore the 778 00:36:56,720 --> 00:37:00,200 inhale to lift and lengthen can 779 00:37:00,200 --> 00:37:01,700 experiment on this side too going 780 00:37:01,700 --> 00:37:04,240 hands-free 781 00:37:11,599 --> 00:37:19,190 I will take a nice deep breath in and 782 00:37:19,190 --> 00:37:21,229 use the exhale to gently melt it back to 783 00:37:21,229 --> 00:37:22,039 Center 784 00:37:22,039 --> 00:37:24,609 great catch the palms and the knees here 785 00:37:24,609 --> 00:37:28,069 excuse me we're gonna slowly draw the 786 00:37:28,069 --> 00:37:30,949 navel back chin to chest stretch the 787 00:37:30,949 --> 00:37:40,400 back here breathe then palms on the 788 00:37:40,400 --> 00:37:41,869 knees here I'm going to slowly release 789 00:37:41,869 --> 00:37:46,309 my ankles and rock back onto a flat back 790 00:37:46,309 --> 00:37:47,839 position hugging the knees to the chest 791 00:37:47,839 --> 00:37:49,069 that felt great 792 00:37:49,069 --> 00:37:51,380 so wrap the arms around the shins here 793 00:37:51,380 --> 00:37:52,940 and just give yourself a hug you never 794 00:37:52,940 --> 00:37:54,469 underestimate the power of the little 795 00:37:54,469 --> 00:37:56,269 hug here on the mat it's great for the 796 00:37:56,269 --> 00:38:01,489 spine great for the lower back even a 797 00:38:01,489 --> 00:38:03,709 great little squeeze Andrus on to the 798 00:38:03,709 --> 00:38:05,719 digestive organs here as we relax the 799 00:38:05,719 --> 00:38:08,299 shoulders down squeeze the legs into the 800 00:38:08,299 --> 00:38:12,229 belly cold and we'll slowly release 801 00:38:12,229 --> 00:38:14,660 soles of the feet to the mat and bring 802 00:38:14,660 --> 00:38:16,849 the fingertips down to the arms are nice 803 00:38:16,849 --> 00:38:19,009 and straight now hike your heels up to 804 00:38:19,009 --> 00:38:20,749 where your fingertips in here toes 805 00:38:20,749 --> 00:38:25,219 pointing forward now last pose before we 806 00:38:25,219 --> 00:38:26,839 relax here Rina pressing in the palms 807 00:38:26,839 --> 00:38:28,670 press in all four corners of the feet 808 00:38:28,670 --> 00:38:30,619 again remember your foundation as you 809 00:38:30,619 --> 00:38:33,890 inhale slowly lift the tailbone up lift 810 00:38:33,890 --> 00:38:36,019 the hip points up towards the sky now 811 00:38:36,019 --> 00:38:38,299 notice as we peel our foundation changes 812 00:38:38,299 --> 00:38:40,670 we lift the spine up lifting lifting 813 00:38:40,670 --> 00:38:44,630 lifting all the way up as far as you can 814 00:38:44,630 --> 00:38:46,640 go and then exhale massaging the spine 815 00:38:46,640 --> 00:38:49,420 as we replace the foundation down and 816 00:38:49,420 --> 00:38:53,539 release buttocks to the earth again 817 00:38:53,539 --> 00:38:55,489 inhaling pressing into all four corners 818 00:38:55,489 --> 00:38:59,170 of the feet we lift the tailbone up 819 00:38:59,170 --> 00:39:04,699 slowly rising and then exhale float it 820 00:39:04,699 --> 00:39:09,589 down one more just like this press on 821 00:39:09,589 --> 00:39:11,630 your foundation but keep a sense of 822 00:39:11,630 --> 00:39:13,670 grace and ease as we lift the tailbone 823 00:39:13,670 --> 00:39:19,239 up feel that stretch in the front body 824 00:39:19,239 --> 00:39:23,180 and then exhale slowly release okay so 825 00:39:23,180 --> 00:39:24,529 this next time we're going to keep the 826 00:39:24,529 --> 00:39:25,070 gaze 827 00:39:25,070 --> 00:39:26,480 straight up so don't turn your head side 828 00:39:26,480 --> 00:39:28,220 to side to look to the video tuck the 829 00:39:28,220 --> 00:39:29,780 chin into the chest and we're gonna 830 00:39:29,780 --> 00:39:32,210 inhale slowly rise up listen to the 831 00:39:32,210 --> 00:39:33,680 sound of my voice here as we prepare for 832 00:39:33,680 --> 00:39:36,770 bridge pose set to band awesome so I can 833 00:39:36,770 --> 00:39:38,720 stay here now with the hips lifted for a 834 00:39:38,720 --> 00:39:41,990 couple breaths imagine shooting your sit 835 00:39:41,990 --> 00:39:43,220 bones towards the back so your knees 836 00:39:43,220 --> 00:39:47,270 here as you lift the pelvis now we can 837 00:39:47,270 --> 00:39:48,860 stay here palms pressing into the earth 838 00:39:48,860 --> 00:39:50,720 or we can shimmy the shoulder blades in 839 00:39:50,720 --> 00:39:52,850 and interlace the fingertips behind the 840 00:39:52,850 --> 00:39:56,420 tailbone opening the chest breathe here 841 00:39:56,420 --> 00:39:58,640 wrists are square or palms together we 842 00:39:58,640 --> 00:40:00,380 breathe we press on all four corners of 843 00:40:00,380 --> 00:40:04,100 the feet you can take your gaze to your 844 00:40:04,100 --> 00:40:06,830 belly and look at the the inhale as it 845 00:40:06,830 --> 00:40:14,180 stretches the belly long then on an 846 00:40:14,180 --> 00:40:16,370 exhale with control with grace let the 847 00:40:16,370 --> 00:40:19,190 fingertips release and make your slow 848 00:40:19,190 --> 00:40:24,830 exit down awesome when you arrive hug 849 00:40:24,830 --> 00:40:26,600 the knees to the chest one last time 850 00:40:26,600 --> 00:40:28,220 give yourself a hug Rock a little side 851 00:40:28,220 --> 00:40:36,470 to side then release the soles of the 852 00:40:36,470 --> 00:40:38,660 feet to the mat extend the right leg out 853 00:40:38,660 --> 00:40:42,140 long followed by the left if you have a 854 00:40:42,140 --> 00:40:43,670 blanket here you can cover up with the 855 00:40:43,670 --> 00:40:49,820 blankets or you can pillow the head it's 856 00:40:49,820 --> 00:40:51,560 also nice to roll a blankie up put it 857 00:40:51,560 --> 00:40:54,080 behind the knees and let the arms spill 858 00:40:54,080 --> 00:40:57,530 out gently to the side preparing for our 859 00:40:57,530 --> 00:40:59,570 final and most precious posture today 860 00:40:59,570 --> 00:41:02,210 shavasana you can stay here as long as 861 00:41:02,210 --> 00:41:03,260 you like 862 00:41:03,260 --> 00:41:05,570 breathing letting the mind be at ease 863 00:41:05,570 --> 00:41:07,490 letting the heart rest feeling the 864 00:41:07,490 --> 00:41:09,650 support of the earth here so this is 865 00:41:09,650 --> 00:41:10,250 really yummy 866 00:41:10,250 --> 00:41:12,310 especially after doing such an active 867 00:41:12,310 --> 00:41:14,660 beginners practice prep you know 868 00:41:14,660 --> 00:41:16,400 pressing up and out of the foundation 869 00:41:16,400 --> 00:41:18,500 finding that integration here is a 870 00:41:18,500 --> 00:41:20,030 posture where we do the opposite to 871 00:41:20,030 --> 00:41:23,000 balance it out we allow this the mind in 872 00:41:23,000 --> 00:41:27,370 the body to rest we allow ourselves the 873 00:41:27,370 --> 00:41:29,180 permission really to do absolutely 874 00:41:29,180 --> 00:41:34,130 nothing to just be still just soften and 875 00:41:34,130 --> 00:41:37,609 release and relax and allow and let go 876 00:41:37,609 --> 00:41:39,930 and I just want to say I know that this 877 00:41:39,930 --> 00:41:42,210 can be kind of the hardest pose for some 878 00:41:42,210 --> 00:41:45,600 people particularly in a world where 879 00:41:45,600 --> 00:41:47,250 we're just constantly going going going 880 00:41:47,250 --> 00:41:51,690 and doing doing doing so if this is 881 00:41:51,690 --> 00:41:54,570 difficult for you consider this just 882 00:41:54,570 --> 00:41:57,359 like any other posture one that you need 883 00:41:57,359 --> 00:42:01,619 to practice evolve and grow keep 884 00:42:01,619 --> 00:42:03,300 allowing yourself the permission to do 885 00:42:03,300 --> 00:42:06,720 absolutely nothing hence the name the 886 00:42:06,720 --> 00:42:11,220 corpse pose giving yourself this moment 887 00:42:11,220 --> 00:42:16,459 to relax in shavasana 888 00:42:23,200 --> 00:42:25,060 let the breath return to its natural 889 00:42:25,060 --> 00:42:29,230 rhythm you can stay here open yourself 890 00:42:29,230 --> 00:42:31,510 up to a new experience maybe stay here a 891 00:42:31,510 --> 00:42:32,740 little bit longer than you even 892 00:42:32,740 --> 00:42:37,270 anticipated and have a great most 893 00:42:37,270 --> 00:42:39,070 beautiful rest of the day nice work 894 00:42:39,070 --> 00:42:41,760 everyone namaste 895 00:42:41,760 --> 00:42:48,749 [Music] 896 00:42:50,950 --> 00:42:59,098 [Music] 897 00:43:01,319 --> 00:43:03,380 you