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hey everyone and welcome to yoga with

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Adriene I am Adriene and I'm super

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excited because today we have a sequence

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for the complete beginner so if you're

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new to yoga or you've been curious about

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yoga practice and all its wonderful

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beautiful benefits this is a great

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sequence for you you don't need any

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blocks you don't need any blankets all

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you need is your body and an open mind

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if you have a mat that's great but

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otherwise open mind open heart let's get

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started

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[Music]

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okay my friends and my new friends we're

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going to begin in a cross-legged

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position we call this sukhasana or the

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easy pose the pose of ease take a second

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here to check in with the breath by

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maybe looping the shoulders a couple

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times forward up and back inhale looping

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forward exhale grounding down and back

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just finding a little organic movement

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here and then maybe checking in with the

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neck by just maybe moving one ear over

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one shoulder and then we'll go forward

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chin to chest shaking the head yes now

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no okay coming back to Center we'll

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bring the head over the heart the heart

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over the pelvis so take a second to

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maybe close your eyes or soften the gaze

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so you can just go inward a little bit

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here as we find alignment head over

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heart heart over pelvis we lift the

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sternum lift the chest and then again

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ground down through the elbows here on

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the exhale find a nice space between the

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ears and the shoulders we just kind of

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come into the moment with a little

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integrity whatever that means to you for

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me it means body awareness mind

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awareness noticing where my thoughts are

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and coming back to that body awareness

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and then see if you can begin to deepen

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your breath here nice long inhale in and

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a nice long juicy exhale out keep that

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going nice long inhalation and a nice

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long extended exhale out draw your palms

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together at the heart take a deep breath

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in each time we come here this is a

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great little beginners tip each time we

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come to this mudra we call it Anjali

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mudra you can think about lifting your

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sternum or your heart up to your chest

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so often when we get a little bit tired

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and we will in our practice we can have

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this little reminder to loop the

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shoulders and lift the sternum to the

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thumbs each time we come to this hands

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at the heart or this prayer position in

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Anjali mudra so practice that now inhale

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lift your sternum up to your thumbs draw

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your lower belly or a navel in to meet

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your spine so again we're just coming

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into this active body but with a sense

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of ease this is gonna be a wonderful

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tool for beginning a yoga practice just

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kind of finding the balance between

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active body strength engaging qualities

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and then also a softness an ease a

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lightness of calmness if you will

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finding a place where those two can

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dance and be together is what our Yoga

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is all about interlace the fingertips

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follow your breath as you ending out

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press the palms forward and back nice

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and easy here as we climb up the side

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body climb up the spine and on your next

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exhale release the fingertips down Shh

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nothing fancy here just checking with

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the body checking in with the breath

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inhale again forward up and back

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on your exhale fingertips release with

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elegance with ease opening the shoulders

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opening the chest checking with the side

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body

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one more here as we ground down through

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the tops of the thighs deep breath in

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exhale release great take your right

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palm to your left knees sit up nice and

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tall

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send your left fingertips behind the

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tail bone here as you inhale lift up

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lift your heart exhale journey towards

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the left find a gentle twist here navel

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draws in towards the spine and we

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remember that we come to the mat to have

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an experience in our body so don't crank

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yourself into the posture have the

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experience of gently moving into the

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twist maybe closing the eyes here for

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one last breath we gently release back

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to Center and take it to the other side

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left palm to right knee sit up nice and

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tall this time I'm going to turn to the

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side so you can see my spine here the

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tendency is going to be to round forward

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we spend a lot of time here all the time

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okay so no worries and in time we're

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going to begin to lengthen tailbone down

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lower back becomes nice and long

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heart lifts shoulder blades ground down

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we find our twist so what I'm trying to

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say here is don't sacrifice this lift in

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the heart and this length in the spine

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for a deeper twist abscess

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yeah this is wrong y'all it's just wrong

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so find what feels right what feels good

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so it might mean that you don't go all

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the way far back at first but keep a

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nice mindful twist here using that

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exhale to journey a little deeper even

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if it's just energetically and then gent

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really gently releasing back to centre

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great take a second here one more time

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to interlace the fingertips at the heart

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inhale palms reach forward up and back

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long puppy belly nice stretch here

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lifted up high and then exhale release

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fingertips to the mat side body stretch

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nice and easy

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keep grounding through the legs here so

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legs aren't just limp here they're nice

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and active tops of the thighs drawing

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down great plan to your left palm or

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left fingertips Yogi's choice beginners

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Yogi's choice so press into the palms or

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the fingertips and then send the right

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fingertips up think up up up up and then

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go over careful not to just go over

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trying to mimic and also know that you

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may be seen before have an experience

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inhale reach it up keep this lift in the

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heart

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and then exhale side body stretch now

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here we're not going to hold we're gonna

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kind of set the tone for our yoga

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practice and our yoga journey by finding

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a little self-expression finding a

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little movement here you might sway up

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and down front and back might close your

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eyes you might stretch your mouth might

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wiggle the fingertips to all the

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shoulders away from the ears take a deep

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breath in and exhale swiftly through

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Center and to the other side creating

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space in the body connecting to the

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breath remember there's no right or

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wrong here it's great just kind of takes

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the edge off we're gonna learn some

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basics we're gonna focus on the line up

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but really it's about that

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self-expression so find a moment or two

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here to find a little movement

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and then swiftly we come back to Center

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and we're gonna take the palms and dive

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forward onto all fours okay so I'm going

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to align wrists underneath the shoulders

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and knees directly underneath the hip

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points I'm pressing into the tops of my

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feet here toes are pointing straight

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back and my palms are spread super wide

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my friends SuperDuper wide spreading the

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palms like starfish now the most

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important thing I can teach you at this

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moment is to connect with this upward

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current of energy whatever this means to

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you and that means not collapsing into

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the bones here but pressing up and out

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of the earth okay so that means

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connecting to every part of the

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foundation all parts of the body that's

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pressing into the mat and then

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remembering to find that integrity head

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in the heart heart over the pelvis but

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maybe creating a nice tabletop position

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here and so we're not sitting up

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straight anymore we've moved our center

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of gravity but I can still work with

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that alignment head heart and pelvis in

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line

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notice how I'm drawing my shoulders away

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from the ears and I'm remembering that

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my head this neck is an extension of the

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spine so I'm not hanging out here I'm

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not crunching here but I'm going ahead

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and taking the gaze down for now and

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finding a nice long beautiful neck great

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you might feel a little bit of pressure

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in the arms and the wrists here keep

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pressing up and out of the palms so that

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we can begin to build strength rather

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than collapse into the bones okay from

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here one more breath I'm going to exhale

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on your next inhale loop the shoulders

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drop the belly tailbone tilts up towards

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the sky as I look forward little cat-cow

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here long neck take your time no rush on

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the exhale I start at my tailbone I

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travel up the spine walking up the spine

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until the crown of the head is the last

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thing to release take a breath cycle

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here in and out letting the weight of

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the head go navels drawing up towards

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the spine I'm pressing into the tops of

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the feet here I'm pressing up and out of

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the palms deep breath in inhale looping

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the shoulders heart radiates forward

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then on the exhale tucking the tail

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drawing the navel up closing the eyes to

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really have an experience here we call

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this spinal flex or cat-cow and one more

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inhale pressing into all ten knuckles

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exhale curling the tailbone in starting

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there traveling up the spine chin the

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chest

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crown of the head releases and then we

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inhale back to tabletop position curl

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your toes walk your fingertips back a

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little Yoga for the feet a little

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beginner's feet moment here so for some

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this is no biggie no biggie for others

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your feet are your dogs are barking at

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you right now so you might just stay

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here others might walk the palms all the

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way up find that lift in the heart deep

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breath in press into your pinky toes

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this is a great opportunity to roll the

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wrists out stay connecting to that

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breath don't worry about how to breathe

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here just continue to play with the

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breath deepen the breath then we'll come

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back to all fours come on to the tops of

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the feet again inhale extend the right

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toes out long go ahead and bring the

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right toes to the earth we're just going

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to take a couple seconds here to breathe

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into the back of that right leg breathe

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in to the calf notice I'm not collapsing

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into my shoulders here but I'm

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maintaining that lift so that slowly I

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can begin to build that strength in the

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arms and just that energetic body that

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lift we call it hasta bandha the hand

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the earth connection this upward current

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of energy great notice how I'm rocking a

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little bit back and forth here just

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finding that sit bone to heel connection

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I'm working at drawing my navel up

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towards my spine kind of knitting the

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lower rib cage in and keeping the neck

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nice and long then release back to

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tabletop position and take it to the

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other side curling the left toes under

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now stretching out the back of that leg

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the calf while still maintaining a nice

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line from the crown of the head to the

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tip of the tail breathe and then we'll

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bring it back to tabletop position great

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curl the toes under walk your palms out

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and then slowly we're gonna walk the

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knees back here elbows are going to drop

273
00:11:26,880 --> 00:11:28,560
in line with the shoulders and in line

274
00:11:28,560 --> 00:11:28,959
with the

275
00:11:28,959 --> 00:11:32,079
then my pelvis is gonna tilt up as my

276
00:11:32,079 --> 00:11:34,329
forehead maybe comes to the mat here and

277
00:11:34,329 --> 00:11:37,269
heart melts down towards the knees now

278
00:11:37,269 --> 00:11:38,949
if your shoulders are having a wake-up

279
00:11:38,949 --> 00:11:41,019
call right now maybe you pull in and out

280
00:11:41,019 --> 00:11:42,550
of it a couple times we call this

281
00:11:42,550 --> 00:11:44,819
anahatha Austin or heart to earth pose

282
00:11:44,819 --> 00:11:48,970
this is like a puppy posture here like a

283
00:11:48,970 --> 00:11:53,019
half downward dog take a couple breaths

284
00:11:53,019 --> 00:11:55,839
here sway a little from side to side my

285
00:11:55,839 --> 00:11:57,459
shoulders are actually pretty tight a

286
00:11:57,459 --> 00:11:59,079
little sore from practice yesterday so

287
00:11:59,079 --> 00:12:01,420
I'm finding a little bit of movement I'm

288
00:12:01,420 --> 00:12:04,600
never sitting in any sharp pain ever but

289
00:12:04,600 --> 00:12:06,819
using my breath as a tool to move beyond

290
00:12:06,819 --> 00:12:11,740
the pain and find some movement again

291
00:12:11,740 --> 00:12:13,449
notice how the elbows they're gonna want

292
00:12:13,449 --> 00:12:14,709
to come out here see if you can keep

293
00:12:14,709 --> 00:12:16,749
them in line with the wrists and the

294
00:12:16,749 --> 00:12:18,670
shoulders one more breath here heart to

295
00:12:18,670 --> 00:12:22,679
earth pelvis tilting up towards the sky

296
00:12:22,679 --> 00:12:25,259
and then I'll begin to curl the toes

297
00:12:25,259 --> 00:12:27,579
inflate at the heart inhale lift the

298
00:12:27,579 --> 00:12:30,129
heart press into the palms and then

299
00:12:30,129 --> 00:12:32,769
slowly one leg at a time nice and slow

300
00:12:32,769 --> 00:12:36,699
I'm gonna lift the sit bones up dropping

301
00:12:36,699 --> 00:12:39,069
the left heel then the right and come

302
00:12:39,069 --> 00:12:41,649
into our first downward dog together now

303
00:12:41,649 --> 00:12:44,529
palms pressing like starfish into the

304
00:12:44,529 --> 00:12:47,050
earth keeping that upward energy that

305
00:12:47,050 --> 00:12:48,939
upward current up through the palms

306
00:12:48,939 --> 00:12:50,649
through the arms so I'm not collapsing

307
00:12:50,649 --> 00:12:53,199
my weight here and finding this nice

308
00:12:53,199 --> 00:12:56,350
length in the spine and notice how I

309
00:12:56,350 --> 00:12:57,999
have really yet to straighten both my

310
00:12:57,999 --> 00:13:00,220
legs yet so don't worry about what you

311
00:13:00,220 --> 00:13:01,839
think downward dog is supposed to look

312
00:13:01,839 --> 00:13:04,629
like but my beginners tip and this is

313
00:13:04,629 --> 00:13:06,490
great for all Yogi's we kind of always

314
00:13:06,490 --> 00:13:08,860
try to inspire each other in the yoga

315
00:13:08,860 --> 00:13:10,449
world so you come back to the beginner's

316
00:13:10,449 --> 00:13:12,009
mind and I think downward dog is a great

317
00:13:12,009 --> 00:13:13,600
place to kind of check in with that

318
00:13:13,600 --> 00:13:14,499
beginner's mind

319
00:13:14,499 --> 00:13:16,540
by first maybe finding a little movement

320
00:13:16,540 --> 00:13:20,049
peddling the feet trying the shoulder

321
00:13:20,049 --> 00:13:23,139
blades in and together take a deep

322
00:13:23,139 --> 00:13:24,939
breath in and then exhale come back to

323
00:13:24,939 --> 00:13:27,699
the knees and walking the fingertips

324
00:13:27,699 --> 00:13:29,709
back up for a little rest loop the

325
00:13:29,709 --> 00:13:32,589
shoulders maybe a couple circles with

326
00:13:32,589 --> 00:13:37,089
the wrists and we dive in four more here

327
00:13:37,089 --> 00:13:37,569
we go

328
00:13:37,569 --> 00:13:40,720
palms to the earth belly to the tops of

329
00:13:40,720 --> 00:13:41,550
the thighs this

330
00:13:41,550 --> 00:13:44,580
time slowly slowly building to a nice

331
00:13:44,580 --> 00:13:46,800
still dog where we take a second here to

332
00:13:46,800 --> 00:13:49,260
be with the breath now

333
00:13:49,260 --> 00:13:50,820
tops of the shoulders are drawing away

334
00:13:50,820 --> 00:13:53,220
from the ears my two big toes are

335
00:13:53,220 --> 00:13:55,050
turning in just slightly sit bone

336
00:13:55,050 --> 00:13:57,510
shining up towards the sky I knit my

337
00:13:57,510 --> 00:13:59,670
lower ribcage together I press up and

338
00:13:59,670 --> 00:14:01,620
out of my palms and make sure my head is

339
00:14:01,620 --> 00:14:05,269
nice and loose not holding in the neck

340
00:14:05,269 --> 00:14:07,470
tops of the thighs have the sweet inner

341
00:14:07,470 --> 00:14:09,570
spiral going in towards the back of the

342
00:14:09,570 --> 00:14:12,839
mat I take a nice deep breath in through

343
00:14:12,839 --> 00:14:16,110
the nose and exhale out through the

344
00:14:16,110 --> 00:14:20,490
mouth it's allergy season here in Austin

345
00:14:20,490 --> 00:14:24,899
inhale in through the nose and exhale

346
00:14:24,899 --> 00:14:25,860
out through the mouth

347
00:14:25,860 --> 00:14:28,440
bend your knees generously go for a

348
00:14:28,440 --> 00:14:30,269
little walk slowly up towards the front

349
00:14:30,269 --> 00:14:31,769
edge of your mat come on to the

350
00:14:31,769 --> 00:14:33,810
fingertips when you need to and together

351
00:14:33,810 --> 00:14:36,660
we'll land in a forward fold feet

352
00:14:36,660 --> 00:14:38,730
hip-width apart knees bent as generously

353
00:14:38,730 --> 00:14:41,790
as you need and we let it all hang

354
00:14:41,790 --> 00:14:45,060
breathe breathing into the lower back

355
00:14:45,060 --> 00:14:47,459
Lewton asana here we might grab the

356
00:14:47,459 --> 00:14:49,760
elbows and rock a little side to side

357
00:14:49,760 --> 00:14:52,470
then releasing the arms bringing them to

358
00:14:52,470 --> 00:14:54,450
the waistline here perhaps using the

359
00:14:54,450 --> 00:14:55,709
thumbs here to kind of hook behind the

360
00:14:55,709 --> 00:14:57,540
back as I loop the shoulders press and

361
00:14:57,540 --> 00:14:59,459
all four corners of the feet and slowly

362
00:14:59,459 --> 00:15:04,200
rise up coming into kind of a superhero

363
00:15:04,200 --> 00:15:06,270
pose here as I loop the shoulders find

364
00:15:06,270 --> 00:15:08,700
that lift in the chest and I'm actually

365
00:15:08,700 --> 00:15:10,140
going to move to the front here so you

366
00:15:10,140 --> 00:15:12,300
can see me a little bit better so I'm

367
00:15:12,300 --> 00:15:14,430
coming into a Mountain Pose we call this

368
00:15:14,430 --> 00:15:16,079
Tadasana with the feet hip width apart

369
00:15:16,079 --> 00:15:18,630
toes are pointing forward and really

370
00:15:18,630 --> 00:15:20,130
this is about connecting to the earth

371
00:15:20,130 --> 00:15:23,339
feeling strong we practice this here so

372
00:15:23,339 --> 00:15:24,630
that later on when we come into all

373
00:15:24,630 --> 00:15:26,160
these kind of other fun and crazy poses

374
00:15:26,160 --> 00:15:28,410
we've we've practice again that upward

375
00:15:28,410 --> 00:15:31,170
current of motion while also grounding

376
00:15:31,170 --> 00:15:35,040
down so for now just check in with the

377
00:15:35,040 --> 00:15:36,720
feet spreading awareness through all

378
00:15:36,720 --> 00:15:37,740
four corners of the feet

379
00:15:37,740 --> 00:15:39,660
perhaps drawing energy up through the

380
00:15:39,660 --> 00:15:42,120
arches of the feet maybe even lifting

381
00:15:42,120 --> 00:15:44,610
the kneecaps toning the quads just kind

382
00:15:44,610 --> 00:15:46,260
of bringing a little active energy into

383
00:15:46,260 --> 00:15:48,420
the body as once again we draw the palms

384
00:15:48,420 --> 00:15:49,589
together at the heart

385
00:15:49,589 --> 00:15:51,150
and aha

386
00:15:51,150 --> 00:15:54,300
to sternum to the thumbs tuck your

387
00:15:54,300 --> 00:15:56,880
pelvis in everyone and again close your

388
00:15:56,880 --> 00:15:58,440
eyes find that head over heart heart

389
00:15:58,440 --> 00:16:00,660
over pelvis this time pelvis over heels

390
00:16:00,660 --> 00:16:04,530
or the center of the heels interlace the

391
00:16:04,530 --> 00:16:06,690
fingertips soften the knees find a

392
00:16:06,690 --> 00:16:08,340
little buoyancy here as we inhale reach

393
00:16:08,340 --> 00:16:12,510
forward up and back nice tall stretch

394
00:16:12,510 --> 00:16:15,240
here and then exhale releasing the

395
00:16:15,240 --> 00:16:17,430
fingertips down just like we did when we

396
00:16:17,430 --> 00:16:20,340
were seated opening the chest inhale

397
00:16:20,340 --> 00:16:24,380
soft knees reaching forward up and back

398
00:16:24,380 --> 00:16:26,940
tailbone lengthens down tuck your pelvis

399
00:16:26,940 --> 00:16:29,340
and exhale opening the shoulders

400
00:16:29,340 --> 00:16:31,850
fingertips might move a little bit here

401
00:16:31,850 --> 00:16:33,780
maybe checking in with the neck this

402
00:16:33,780 --> 00:16:37,110
time inhale forward up and back

403
00:16:37,110 --> 00:16:42,200
lengthening the tailbone down exhale

404
00:16:43,220 --> 00:16:44,370
awesome

405
00:16:44,370 --> 00:16:46,020
take a second here to draw a couple

406
00:16:46,020 --> 00:16:47,820
circles with your nose check in with the

407
00:16:47,820 --> 00:16:52,770
neck often we think in yoga you know we

408
00:16:52,770 --> 00:16:54,480
have to be in these crazy pretzel shapes

409
00:16:54,480 --> 00:16:56,550
but really for me each day yoga really

410
00:16:56,550 --> 00:16:59,810
begins with this movement this gesture

411
00:16:59,810 --> 00:17:02,070
drawing circles one way and then the

412
00:17:02,070 --> 00:17:04,650
other checking with my neck grounding

413
00:17:04,650 --> 00:17:06,060
down through my shoulders and elbows and

414
00:17:06,060 --> 00:17:11,010
fingertips feels good okay

415
00:17:11,010 --> 00:17:13,079
take a second soft knees to bend the

416
00:17:13,079 --> 00:17:14,700
knees and then reach the fingertips up

417
00:17:14,700 --> 00:17:17,069
volcano pose I'm lifting my toes here

418
00:17:17,069 --> 00:17:19,140
just to press into all four corners of

419
00:17:19,140 --> 00:17:21,750
my feet I'm tucking my pelvis in the

420
00:17:21,750 --> 00:17:23,280
arms might get tired or ride away here

421
00:17:23,280 --> 00:17:24,810
with practice you'll notice this gets

422
00:17:24,810 --> 00:17:26,819
easier pull the thumbs back find a

423
00:17:26,819 --> 00:17:28,650
Flying V if you feel like this like no

424
00:17:28,650 --> 00:17:31,470
space find some space at least the toes

425
00:17:31,470 --> 00:17:32,730
back down if you haven't already and

426
00:17:32,730 --> 00:17:35,460
breathe spread the fingertips and

427
00:17:35,460 --> 00:17:37,860
celebration of you and your new yoga

428
00:17:37,860 --> 00:17:40,170
practice then take the right hand and

429
00:17:40,170 --> 00:17:42,450
grab the left wrist again just like we

430
00:17:42,450 --> 00:17:44,160
did before in the side body stretch

431
00:17:44,160 --> 00:17:46,200
think up and over so rather than just to

432
00:17:46,200 --> 00:17:47,130
the side youch

433
00:17:47,130 --> 00:17:50,190
think up a length length length and then

434
00:17:50,190 --> 00:17:52,500
over this will look a little different

435
00:17:52,500 --> 00:17:53,990
for everyone again you can find a little

436
00:17:53,990 --> 00:17:56,310
self-expression here as you maybe sway a

437
00:17:56,310 --> 00:17:59,070
little back and forth and then we'll

438
00:17:59,070 --> 00:18:00,840
come back to Center I know arms might be

439
00:18:00,840 --> 00:18:02,970
getting tired here hang with me grab the

440
00:18:02,970 --> 00:18:03,480
opposite

441
00:18:03,480 --> 00:18:05,970
think up and over as you breathe into

442
00:18:05,970 --> 00:18:12,360
the stretch round down through your feet

443
00:18:12,360 --> 00:18:13,980
remember that sit bone to heel

444
00:18:13,980 --> 00:18:16,710
connection tuck your pelvis and then we

445
00:18:16,710 --> 00:18:18,390
come back to volcano pose for one breath

446
00:18:18,390 --> 00:18:20,220
as we inhale look up by drawing a line

447
00:18:20,220 --> 00:18:22,650
with the nose up and then exhale back

448
00:18:22,650 --> 00:18:25,950
down at the heart palms to the sternum

449
00:18:25,950 --> 00:18:31,620
as we lift it up awesome bring the hands

450
00:18:31,620 --> 00:18:34,830
to the waistline so we're gonna take the

451
00:18:34,830 --> 00:18:37,260
right foot forward and the left foot

452
00:18:37,260 --> 00:18:41,280
back I'm wanting to get to a place um

453
00:18:41,280 --> 00:18:42,510
I'm not going to spend too much time on

454
00:18:42,510 --> 00:18:44,220
all the fine details because I'm wanting

455
00:18:44,220 --> 00:18:45,870
just to just get a taste for things so

456
00:18:45,870 --> 00:18:47,460
right toes are going to point forward

457
00:18:47,460 --> 00:18:49,560
left toes are gonna point towards the

458
00:18:49,560 --> 00:18:51,360
front left corner of the mat and I'm

459
00:18:51,360 --> 00:18:53,400
gonna make sure that I'm on two planes

460
00:18:53,400 --> 00:18:56,100
rather than one tightrope huh like two

461
00:18:56,100 --> 00:18:58,260
skis so I have lots of space like maybe

462
00:18:58,260 --> 00:19:00,870
hit point apart take your right thumb

463
00:19:00,870 --> 00:19:03,150
pull your right hip point back then see

464
00:19:03,150 --> 00:19:04,740
if you can tuck your pelvis and do this

465
00:19:04,740 --> 00:19:06,030
thing we've been working on where we

466
00:19:06,030 --> 00:19:07,910
align head over heart heart over pelvis

467
00:19:07,910 --> 00:19:10,620
now the tendency is that the pelvis is

468
00:19:10,620 --> 00:19:12,780
gonna want to spill back heyo but I'm

469
00:19:12,780 --> 00:19:14,700
going to lengthen the tailbone down tuck

470
00:19:14,700 --> 00:19:16,290
my pelvis and find integrity in the

471
00:19:16,290 --> 00:19:18,450
torso kind of lighting that fire in my

472
00:19:18,450 --> 00:19:21,570
belly two great hands on the waistline

473
00:19:21,570 --> 00:19:23,700
here as I loop the shoulders and breathe

474
00:19:23,700 --> 00:19:26,700
back heel is on the earth strong both

475
00:19:26,700 --> 00:19:28,830
legs are charged by it maybe squeezing

476
00:19:28,830 --> 00:19:30,150
the inner thighs together fine during

477
00:19:30,150 --> 00:19:32,400
that fine during finding that scissor

478
00:19:32,400 --> 00:19:35,010
effect got excited there and then

479
00:19:35,010 --> 00:19:37,710
finding that length in the crown breathe

480
00:19:37,710 --> 00:19:39,840
here you can stay here bending that

481
00:19:39,840 --> 00:19:41,670
front knee generously eventually I'm

482
00:19:41,670 --> 00:19:42,930
going to want to get to a place where at

483
00:19:42,930 --> 00:19:44,550
the bottom of that thigh is parallel to

484
00:19:44,550 --> 00:19:47,730
the earth but in due time in due time so

485
00:19:47,730 --> 00:19:49,560
I can stay here hands on the waist or I

486
00:19:49,560 --> 00:19:51,090
can reach the fingertips behind the ears

487
00:19:51,090 --> 00:19:54,390
and reach it up voila I'm in warrior one

488
00:19:54,390 --> 00:19:56,760
veer Vajrasana one pull the thumbs back

489
00:19:56,760 --> 00:19:59,400
remember your alignment draw your navel

490
00:19:59,400 --> 00:20:01,590
and slightly breathe here if you feel

491
00:20:01,590 --> 00:20:03,840
like whoa hug those inner thighs

492
00:20:03,840 --> 00:20:06,920
together find stability as you breathe

493
00:20:06,920 --> 00:20:09,810
take a deep breath in inhale as you

494
00:20:09,810 --> 00:20:11,820
exhale open up towards the left side of

495
00:20:11,820 --> 00:20:14,610
your mat ah warrior two I might walk my

496
00:20:14,610 --> 00:20:16,290
front toes towards the front edge of the

497
00:20:16,290 --> 00:20:17,550
mat

498
00:20:17,550 --> 00:20:19,260
and I might find a little bit more space

499
00:20:19,260 --> 00:20:21,390
here a little wider stance what I'm

500
00:20:21,390 --> 00:20:23,040
trying to say is I pull my pinkies back

501
00:20:23,040 --> 00:20:24,630
and find that lift in the heart

502
00:20:24,630 --> 00:20:29,520
breathe here strong legs and then exhale

503
00:20:29,520 --> 00:20:31,890
hands to the waistline and I'm going to

504
00:20:31,890 --> 00:20:34,320
turn my right toes in and my left toes

505
00:20:34,320 --> 00:20:36,120
out to take it to the other side now

506
00:20:36,120 --> 00:20:38,220
we're going to work in reverse order

507
00:20:38,220 --> 00:20:40,320
here so a little Yoga for the brain -

508
00:20:40,320 --> 00:20:42,420
coming into our warrior two on the left

509
00:20:42,420 --> 00:20:45,870
side first bend the knee the tendency is

510
00:20:45,870 --> 00:20:47,190
you're gonna be like I'm not strong so

511
00:20:47,190 --> 00:20:48,690
I'm gonna hang out I'm gonna like not

512
00:20:48,690 --> 00:20:51,600
bend that nice so far right away but I

513
00:20:51,600 --> 00:20:52,980
think you'd be surprised

514
00:20:52,980 --> 00:20:54,360
get a little get in there get a little

515
00:20:54,360 --> 00:20:57,570
juicy make sure your feet are stacked

516
00:20:57,570 --> 00:20:58,860
just where you need them so we're not on

517
00:20:58,860 --> 00:21:01,140
that tightrope we're really paying

518
00:21:01,140 --> 00:21:03,059
attention to our foundation working our

519
00:21:03,059 --> 00:21:05,160
yoga poses from the ground up deep

520
00:21:05,160 --> 00:21:08,490
breath in here and exhale hands to the

521
00:21:08,490 --> 00:21:11,100
waistline then I'm gonna step the back

522
00:21:11,100 --> 00:21:13,710
foot in just a little bit so that I can

523
00:21:13,710 --> 00:21:15,990
bring that back heel to the earth strong

524
00:21:15,990 --> 00:21:18,960
legs strong lower body as I move my hip

525
00:21:18,960 --> 00:21:21,690
points gently towards the back edge

526
00:21:21,690 --> 00:21:22,830
we're just down the front edge of the

527
00:21:22,830 --> 00:21:26,100
mat lengthen the tailbone down find that

528
00:21:26,100 --> 00:21:29,100
lift in the heart we can stay here or we

529
00:21:29,100 --> 00:21:30,510
can reach the fingertips behind the ears

530
00:21:30,510 --> 00:21:32,610
to come up voilá or you're one in the

531
00:21:32,610 --> 00:21:34,830
opposite side again don't worry about

532
00:21:34,830 --> 00:21:37,200
trying to create that perfect image that

533
00:21:37,200 --> 00:21:40,290
perfect asana it really is about having

534
00:21:40,290 --> 00:21:42,500
an experience and then growing the pose

535
00:21:42,500 --> 00:21:46,770
that makes it fun too less work okay one

536
00:21:46,770 --> 00:21:49,320
more nice long inhale in here hang with

537
00:21:49,320 --> 00:21:51,210
me hug those inner thighs towards the

538
00:21:51,210 --> 00:21:53,970
midline and on an exhale float the

539
00:21:53,970 --> 00:21:55,920
fingertips down back to the waistline

540
00:21:55,920 --> 00:21:58,110
for a little stability okay my thumb's

541
00:21:58,110 --> 00:22:00,090
behind here then I'm going to turn the

542
00:22:00,090 --> 00:22:02,070
left toes in come back to Center

543
00:22:02,070 --> 00:22:05,220
and I'm gonna heel-toe heel-toe my feet

544
00:22:05,220 --> 00:22:06,720
back into center so when you hear that

545
00:22:06,720 --> 00:22:08,400
in yoga class that's what this means

546
00:22:08,400 --> 00:22:12,020
heel-toe heel-toe it's kind of silly

547
00:22:12,020 --> 00:22:14,100
okay this time when I challenge my

548
00:22:14,100 --> 00:22:16,200
center of gravity by coming feet flush

549
00:22:16,200 --> 00:22:18,090
together so before we were hip-width

550
00:22:18,090 --> 00:22:18,480
apart

551
00:22:18,480 --> 00:22:20,850
now I'm gonna stand up nice and tall in

552
00:22:20,850 --> 00:22:23,309
Tadasana where I'll finish my practice

553
00:22:23,309 --> 00:22:26,280
today bringing the fingertips down maybe

554
00:22:26,280 --> 00:22:27,779
closing the eyes kind of channel

555
00:22:27,779 --> 00:22:30,539
that center of gravity taking the

556
00:22:30,539 --> 00:22:32,969
experience of my practice and drawing

557
00:22:32,969 --> 00:22:36,389
the palms together at the heart inhale

558
00:22:36,389 --> 00:22:38,969
in and nice long exhale out

559
00:22:38,969 --> 00:22:43,769
Tadasana okey-doke

560
00:22:43,769 --> 00:22:46,559
so that was just a simple sequence to

561
00:22:46,559 --> 00:22:49,739
get us started the hardest thing I often

562
00:22:49,739 --> 00:22:52,200
discover and I'm sure many many Yogi's

563
00:22:52,200 --> 00:22:53,429
will agree the hardest part is just

564
00:22:53,429 --> 00:22:54,989
showing up just rolling out the mat

565
00:22:54,989 --> 00:22:57,179
right just getting to the gym getting to

566
00:22:57,179 --> 00:23:00,409
class taking a moment for yourself so

567
00:23:00,409 --> 00:23:02,820
congrats to you for making it this far

568
00:23:02,820 --> 00:23:04,769
and you can favorite this video and

569
00:23:04,769 --> 00:23:07,559
return to it once a day for a week see

570
00:23:07,559 --> 00:23:08,249
how that goes

571
00:23:08,249 --> 00:23:09,749
check out our foundations of yoga series

572
00:23:09,749 --> 00:23:12,839
also really awesome for beginners where

573
00:23:12,839 --> 00:23:14,249
we get back to basics and we take the

574
00:23:14,249 --> 00:23:16,919
time to break down each pose leave

575
00:23:16,919 --> 00:23:18,509
comments questions below subscribe to

576
00:23:18,509 --> 00:23:20,369
the channel if you haven't already and I

577
00:23:20,369 --> 00:23:23,809
will see you next time namaste

578
00:23:24,060 --> 00:23:29,119
[Music]

579
00:23:31,320 --> 00:23:46,529
[Music]