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- Hi everyone,
welcome to Yoga With Adriene.

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I'm Adriene and we
are here in London

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at the Adidas Brick Lane Studios
with a special practice

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to help you create space.

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Now the reminder here is
remember that your outer world

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often reflects your inner world
and vice versa so we're gonna

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work on creating space
today from the inside out.

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Hop into something
comfy and lets get started.

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(gentle music)

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Alright my friends, welcome.

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Let's begin in a nice,
comfortable seat.

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Let's come into a
criss-cross position. (chuckles)

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And let's just go a
little old school today,

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start by making some real space
by taking your hands to the

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glutes and just
moving the fleshy part

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of the buttocks aside
so you can really feel

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your sits bones
connect to the ground.

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And if you don't
feel them that's okay,

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it's just a little offering.

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Some people find it,
some people not so much.

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Just remember that this practice
is being shared by people all

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over the world so as always just
take what resonates with you,

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take what you need and leave
what you don't particularly in

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this practice as we

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attempt to create space
and of course

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by moving energy
and creating space we

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write a little invitation for

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new things to come in,
new opportunities,

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new joys, new sensations so just
to set the tone a little bit.

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So as you're ready go ahead
and relax your shoulders down.

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They tend to live
up here for most of us

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so just little goes a long way.

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A little consciousness as we
drop the shoulders down and then

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just as best you can try to keep
that awareness of the shoulders

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throughout the
duration of this session.

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Close your eyes or soften
your gaze down past your nose.

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We're gonna
align head over heart,

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heart over pelvis.
So whatever that means to you.

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You can kind of shift forward
and back a little bit or maybe

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it's just more
of a internal thing,

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a connection you make inside

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as you let go of
the day thus far.

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Politely put any
future agenda, to-do lists,

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anything that's in the future,
(sighs) politely put it on hold

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and as you bring your hands
to your heart space here

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take a deep breath in and
use your exhale to really just

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drop your pin down
here on the map.

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Allowing yourself
this time and space

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to be really present

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and focused on
the process, the sensation.

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Versus the product or the goal.

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Inviting a deeper
breath in as you're ready.

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And a longer exhale.

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And then doing your best to
just keep that cycle going.

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Deep, full breath in

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and long conscious exhale out.

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And again, just do your best

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but that's the name
of the game today.

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Keeping that conscious full
breath cycle going and when you

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lose track of it, the mind
begins to wander or whatever

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happens, it will happen it's
just a matter of how many times,

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just come back to that cycle.

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And do think of it as a
cycle in and out, in and out.

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One breath cycle
leading to the next.

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One present moment
or window opening

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or doorway
opening into the next.

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Okay, let's have some fun.
Deep breath in.

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Exhale to bow head to heart.

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We're here, we're doing this.

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Namaste.

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And then slowly
lifting the head back up,

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open your eyes and
we're gonna come forward on

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to all fours for spinal flexion.

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So as always, no
need to rush here.

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Enjoy every moment,
every minute,

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every cycle of breath
here on your mat today.

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It's valuable time
and I admire you,

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I commend you for
taking this time to be

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with your body and your breath.

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Let's synchronize the two,
let's marry the two,

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body and breath,
so inhale, drop the belly,

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nice and slow
here in the beginning.

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Open the chest.

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Tailbone goes up towards the sky
and we start to open up through

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the muscles of the neck.

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Open up through the
energy of the throat.

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(clears throat)

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What do you want
to say this season?

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What do you need?

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And then press away
from your yoga mat

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with your hands and feet.

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Take one more
deep breath in here.

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Lengthen through the crown.

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And then exhale nice and slow.

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Start this movement from your
tailbone as you travel all the

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way up through the spine.

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Again, slowing it down
today so chances are

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you know this little dance.

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You know this gesture but see
if you can slow it down today.

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When you reach the max, what
feels like the max of your

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Cat Pose, pause,

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and bring a deeper more fuller
breath cycle

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to the party.

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Shake the head
loose if you like here.

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And then again,
just notice if you started

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to collapse into
your foundation.

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See if you can press up and out,

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creating more space
in the upper back body.

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Cool beans, drop the belly,
here we go, nice and slow.

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Slow the train down.

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Inhaling, Cow Pose.

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Focusing on the sensation.

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The process as you exhale round
through the spine feeling the

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skin of the back
stretch, stretch,

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stretch, crown to the earth,
navel up towards the sky.

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And one more time,
just like this,

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nice, slow tempo inhale,
drop the belly,

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claw through the fingertips.

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Take 98% of the pressure out of

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your wrists by clawing through

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the fingertips actively and
then rounding through as

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you breathe out, crown to
the earth, navel to the sky.

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Lots of space,
big ol' stretch in the back.

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Alright now, inhale, come back
to center and now we're gonna

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just take the hips
for a little ride here.

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So you're gonna
bump the hips, hey yo! (laughs)

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Bump the hips to the
right first and then turn your

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gaze to look past
your left shoulder.

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Feel that space in
the left side body.

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Do not stop pressing into
your foundation so keep clawing

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through the fingertips.

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We're already creating a
fully body experience here.

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Come back to center.

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Keep clawing
through the fingertips.

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You're doing great, as you bump
the hips to the left turn thy

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gaze past thine shoulder.

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And then slowly back to center.

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Okay, so the journey continues.

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Now you're gonna take the hips

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and you're gonna create
a little bit of a figure 8.

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So you're gonna think
of your hip points

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guiding the way of
your sits bones.

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And if this is
a little too like, "What?"

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You're just gonna
draw circles with the hips.

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So maybe a
figure 8 coming forward,

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around, forward and back.

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And it might take a second
to get a little groove here.

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Just again, connecting mind
and body, brain and body.

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But you're gonna work to get a
little figure 8 here and you're

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gonna be challenged because your
foundation's gonna want to quit

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on you so keep pressing
into the tops of the feet.

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Keep pressing into the
tops of the fingertips.

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And again, if the figure 8 is,
you're just not getting it,

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you're gonna do
circles with the hips.

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One way and then the other.

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Alright, now you
have your hips into it,

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bring your breath back into it.

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And then when
you feel satisfied,

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bring the big toes together,
knees as wide as the mat.

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Let it all go,
send the hips back.

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Come up off the hands by digging
elbows into the earth and then

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just make sure your elbows are
in line with your shoulders.

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Most, like,

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95% will want to go out
'cause the shoulders are

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tight rather than in so get
them right in line with your

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shoulders and then,
yeah, you guessed it,

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walk the elbows forward,
bring the palms together,

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Namaste sharks fin.

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Melt your heart down.

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And once again,
notice the breath.

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So we have a big heart opener
here as you walk the elbows out

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and breathe fully.

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Opening up
through the shoulders.

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Breathing into your lats.

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Breathe in all four
sides of the torso really.

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And if you need to take a moment
here to rotate the wrist one way

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and then the other, you can.

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Soften the skin of the
forehead, close your eyes,

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take one more cycle
of breath in

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and out. (exhales loudly)

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And then releasing Namaste shark
fin and bringing the hands back

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to the earth
with a consciousness.

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So spread the fingertips wide.

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Here we go, inhale in.

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Exhale, pressing
in your foundation,

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into your foundation, sorry,
to come all the way back up.

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You're gonna walk the
knees back underneath the hips,

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curl the toes under,
with your breath so sync up,

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it doesn't matter which way just
move with your breath so when

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you're ready you can either
inhale up to Down Dog or inhale

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in and exhale up to Down Dog.

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Try to resist the
urge to just take my queue.

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I'm here to guide you

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and lead the way

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but listen to your breath,

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listen to your body and
that's how you really create

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some nice juicy space
whether it's mentally today,

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physically or a
little bit of both.

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Maybe emotionally leaving
some (clears throat)

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things had been
bothering you on the mat.

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So really use the
power tool of your breath.

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If you're not already,
take a second to

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stretch through the
backs of the legs,

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find your connection
through the fingertips.

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Peddle it out,
bending the knees.

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Nice and then anchor the left
heel down and inhale lift the

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right leg up high, just about

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to where the
hips can stay level.

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So if you went up
too high bring it down,

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turn your right toes down
and draw your navel in an up.

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Breathe deep here.

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And then exhale, lower
the right foot down, switch.

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Anchor right heel to the earth

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and inhale slide
the left leg up high.

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Again, hips level so if you went
really high here you might turn

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the left toes down
and just level it out.

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Think of placing a little teacup
right on top of the tailbone.

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(laughs) That's weird.

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Okay, one more breath,
you got it.

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Exhale lower left
leg down and here we go.

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We're gonna do criss-cross steps
so you're gonna cross the right

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foot over and then the left.

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Get light on the
fingertips as you keep walking.

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Journey all the way up
to the top of your mat.

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And we're gonna meet
in a nice Forward Fold.

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You get to choose,
feet hip-width apart or flush

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together so just
nice, conscious footing

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but listen to your body.

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Start to connect
with that intuition,

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that inner teacher
that tells you,

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"Oh, this is right for my body."

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And then you'll take a couple
breaths here again to find what

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feels good in your body.

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You might clasp the elbows,
rock gently side to side.

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I invite you to find a soft bend
in the knee and spread awareness

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through all four
corners of the feet.

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Maybe shake the
head a little yes, a little no.

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And then we'll release the arms,
bend the knees generously.

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Start to wake up
through the legs.

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Wake up those muscles.

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And then nice and
slow we'll roll it up.

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All the way to Mountain.

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When you arrive
take a deep breath in,

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lift your shoulders
actively up into your ears,

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lift, lift, lift, take a
deep breath in and then exhale.

246
00:12:15,041 --> 00:12:17,917
Take them back
and around and down.

247
00:12:17,917 --> 00:12:19,250
We'll do two
more just like that.

248
00:12:19,250 --> 00:12:21,875
Inhale, squeeze and
lift as you breathe in.

249
00:12:21,875 --> 00:12:25,125
Shoulders rise up to the ears
and then take them back

250
00:12:25,125 --> 00:12:28,125
and then slide them down.
One more, make it awesome.

251
00:12:28,125 --> 00:12:30,667
Here we go.
Big inhale, squeeze and lift.

252
00:12:30,667 --> 00:12:33,250
Try to touch your earlobes
and then take them back,

253
00:12:33,250 --> 00:12:36,834
open your heart,
slide 'em down, ah!

254
00:12:36,834 --> 00:12:38,959
Here we go, big inhale
to reach for the sky.

255
00:12:40,125 --> 00:12:42,708
Exhale, Forward Fold
all the way down.

256
00:12:44,083 --> 00:12:45,542
Inhale, create space.

257
00:12:45,542 --> 00:12:46,875
Lengthen the neck.

258
00:12:46,875 --> 00:12:51,625
So beautiful long neck
here as you halfway lift.

259
00:12:51,625 --> 00:12:54,750
And then exhale,
soften and fold.

260
00:12:54,750 --> 00:12:56,291
Awesome, from here
you're gonna inhale.

261
00:12:56,291 --> 00:12:59,041
Reach all the way
back up towards the sky.

262
00:12:59,041 --> 00:13:02,000
Stand up tall.
Big breath, big stretch.

263
00:13:02,000 --> 00:13:03,166
Exhale, bend the elbows.

264
00:13:03,166 --> 00:13:06,458
You're gonna interlace the
fingertips behind your back.

265
00:13:06,458 --> 00:13:08,041
Draw the knuckles down and away.

266
00:13:08,041 --> 00:13:08,917
Open through the chest.

267
00:13:08,917 --> 00:13:12,000
Take a deep breath in,
look up and then exhale,

268
00:13:12,000 --> 00:13:15,000
bend your knees, Forward
Fold all the way back down.

269
00:13:15,875 --> 00:13:19,333
Keep the fingertips interlaced,
inhale, halfway lift.

270
00:13:19,333 --> 00:13:22,792
Long neck,
soft bend in the knees.

271
00:13:22,792 --> 00:13:26,458
Exhale, fold, release the arms.

272
00:13:26,458 --> 00:13:28,583
Inhale, reach of the sky,
catch a wave.

273
00:13:28,583 --> 00:13:30,917
Big breath, big stretch.

274
00:13:30,917 --> 00:13:33,542
Exhale, bend the elbows,
interlace behind

275
00:13:33,542 --> 00:13:34,959
opposite thumb on top this time.

276
00:13:34,959 --> 00:13:36,708
So the one that
feels kinda funky.

277
00:13:36,708 --> 00:13:39,708
And then lift your chest,
look up, big breath.

278
00:13:39,708 --> 00:13:42,750
Exhale, lead with your
heart as you bend your knees,

279
00:13:42,750 --> 00:13:46,083
knuckles draw big rainbow up and
overhead as you Forward Fold.

280
00:13:47,166 --> 00:13:49,583
Halfway lift, here we go,
with the breath,

281
00:13:49,583 --> 00:13:52,708
inhale, find length.

282
00:13:52,708 --> 00:13:54,542
Exhale, soften,
release everything

283
00:13:54,542 --> 00:13:57,000
fingertips come to the earth.
Awesome work.

284
00:13:57,000 --> 00:13:59,875
From here you're gonna
step just the right toes back.

285
00:13:59,875 --> 00:14:02,125
We're gonna lower on to the
right knee and if you ever need

286
00:14:02,125 --> 00:14:04,458
to pad your knee, this goes for
this practice or any practice,

287
00:14:04,458 --> 00:14:07,583
you can just double up on
your mat or if you're on a towel

288
00:14:07,583 --> 00:14:10,542
double up on the towel to give
yourself a little cushioning.

289
00:14:11,917 --> 00:14:14,458
Great, then we're gonna inhale,
reach for the sky,

290
00:14:14,458 --> 00:14:15,708
power through that front leg.

291
00:14:15,708 --> 00:14:19,375
Get a big stretch in your front
hip flexor here on the right

292
00:14:19,375 --> 00:14:21,250
side and then pull
your left hip back.

293
00:14:21,250 --> 00:14:23,333
So we have a
little opposition going.

294
00:14:23,333 --> 00:14:25,125
Fingertips reach
up toward the sky.

295
00:14:25,125 --> 00:14:27,083
Deep breath in.

296
00:14:27,083 --> 00:14:29,166
Long breath out.

297
00:14:29,166 --> 00:14:31,583
Inhale, deep breath in.

298
00:14:31,583 --> 00:14:33,083
Exhale, bend the elbows.

299
00:14:33,083 --> 00:14:35,667
Interlace fingertips behind.

300
00:14:35,667 --> 00:14:37,000
Inhale, lift the heart.

301
00:14:37,000 --> 00:14:40,250
Big breath, big stretch,
maybe look up here.

302
00:14:40,250 --> 00:14:42,792
And then exhale to
let go of everything.

303
00:14:42,792 --> 00:14:44,291
Hands are gonna
come back to the earth.

304
00:14:44,291 --> 00:14:46,208
We're gonna lift the back knee.

305
00:14:46,208 --> 00:14:49,708
And on your next inhale,
big, open twist to the left.

306
00:14:49,708 --> 00:14:52,875
Big breath, big stretch.
Find length.

307
00:14:52,875 --> 00:14:55,500
And then exhale to bring
it all the way back down.

308
00:14:55,500 --> 00:14:57,375
Awesome, bend the back knee.

309
00:14:57,375 --> 00:14:58,917
Get a little groove
and you're gonna step

310
00:14:58,917 --> 00:15:00,208
the back foot up
to meet the front.

311
00:15:00,208 --> 00:15:03,291
You can take one big step or
baby steps the whole way up.

312
00:15:03,291 --> 00:15:05,667
Just take your time.

313
00:15:05,667 --> 00:15:07,125
Back to the Forward Fold.

314
00:15:08,500 --> 00:15:12,000
In your Forward Fold, use an
inhale to find halfway lift.

315
00:15:12,000 --> 00:15:13,875
Lengthen through the spine.

316
00:15:13,875 --> 00:15:16,750
Exhale, release everything,
fingertips come to the mat.

317
00:15:16,750 --> 00:15:19,708
This time we're gonna
step just the left toes back.

318
00:15:19,708 --> 00:15:21,291
Front knee over front ankle,
of course.

319
00:15:21,291 --> 00:15:23,875
Here we go,
lowering the back knee.

320
00:15:23,875 --> 00:15:27,125
Feeling that stretch through the
front of the left hip crease.

321
00:15:27,125 --> 00:15:29,917
Then pulling, actively pulling
your right hip crease back and

322
00:15:29,917 --> 00:15:31,500
that's where we'll lift from.

323
00:15:31,500 --> 00:15:33,333
Reaching fingertips
forward up and back.

324
00:15:33,333 --> 00:15:35,208
So strong legs here.

325
00:15:35,208 --> 00:15:36,458
Stay connected to your center.

326
00:15:36,458 --> 00:15:37,875
Draw the navel in and up.

327
00:15:39,083 --> 00:15:40,250
Creating space.

328
00:15:40,250 --> 00:15:42,375
You gotta bring those
cycles of breath

329
00:15:42,375 --> 00:15:44,500
in and out, in and out.

330
00:15:44,500 --> 00:15:47,041
Nice, then inhale,
carve a line with your nose.

331
00:15:47,041 --> 00:15:49,375
Look forward up and back,
big stretch.

332
00:15:49,375 --> 00:15:50,792
And then exhale,
bend the elbows,

333
00:15:50,792 --> 00:15:52,375
interlace the fingertips behind.

334
00:15:52,375 --> 00:15:54,041
Opposite thumb on top again.

335
00:15:54,041 --> 00:15:54,708
Here we go.

336
00:15:54,708 --> 00:15:57,708
Knuckles down and away as you
squeeze the inner thighs to the

337
00:15:57,708 --> 00:16:01,208
midline and slowly carve a
line with your nose to look up.

338
00:16:01,208 --> 00:16:03,625
Lift your chest, draw
the shoulder blades together.

339
00:16:03,625 --> 00:16:06,458
Take a deep breath in,
lengthen through the crown.

340
00:16:06,458 --> 00:16:08,125
And then exhale,
release everything.

341
00:16:08,125 --> 00:16:11,291
Awesome work.
We're gonna lift the back knee.

342
00:16:11,291 --> 00:16:12,333
Left hand to the earth.

343
00:16:12,333 --> 00:16:15,000
Big open twist with your breath
as you pull the right hip crease

344
00:16:15,000 --> 00:16:18,417
back, big inhale
to reach for the sky.

345
00:16:19,083 --> 00:16:22,542
And then big exhale to
bring it all the way back down.

346
00:16:22,542 --> 00:16:24,375
Soft bend in that back leg,
you got this.

347
00:16:24,375 --> 00:16:26,250
You're gonna step it up
either in one big step

348
00:16:26,250 --> 00:16:30,667
or as many steps as you like.
Forward Fold.

349
00:16:30,667 --> 00:16:32,542
Let the crown of the
head release to the earth.

350
00:16:32,542 --> 00:16:35,083
Bend your knees
generously to get a big,

351
00:16:35,083 --> 00:16:37,083
beautiful stretch
in the lower back.

352
00:16:38,792 --> 00:16:39,625
Awesome work.

353
00:16:39,625 --> 00:16:41,625
Inhale, halfway lift.

354
00:16:43,333 --> 00:16:46,166
Your version and
then exhale to fold.

355
00:16:47,208 --> 00:16:49,750
Root to rise here.
Spread the fingertips, inhale,

356
00:16:49,750 --> 00:16:52,000
reach the fingertips
forward, up and back.

357
00:16:52,000 --> 00:16:53,583
Press into all four
corners of the feet.

358
00:16:53,583 --> 00:16:55,500
Big Volcano Pose here as you

359
00:16:55,500 --> 00:16:57,208
take a big beach ball
up and overhead.

360
00:16:57,208 --> 00:16:59,667
So just spread your hands wide.

361
00:16:59,667 --> 00:17:01,750
Imagine you're
holding a big beach ball here.

362
00:17:01,750 --> 00:17:03,834
Then you're gonna take
your big beach ball up

363
00:17:03,834 --> 00:17:05,416
and bring it over to the left.

364
00:17:05,416 --> 00:17:07,959
Ground down through your heels

365
00:17:07,959 --> 00:17:10,040
and then all the way
back up to center.

366
00:17:10,040 --> 00:17:12,333
Keep that grounding through the
heels going as you take it all

367
00:17:12,333 --> 00:17:14,333
the way over to your right.

368
00:17:15,458 --> 00:17:17,625
Yes, then inhale
all the way back up.

369
00:17:17,625 --> 00:17:21,458
Palms come together and we bring
'em back down to the heart.

370
00:17:21,458 --> 00:17:23,791
Namaste. Awesome.

371
00:17:23,791 --> 00:17:25,416
So from here, stay standing.

372
00:17:25,416 --> 00:17:27,040
We're gonna slide
just the right toes back,

373
00:17:27,040 --> 00:17:28,500
all the way back.

374
00:17:28,500 --> 00:17:29,875
You're gonna turn
your right toes in

375
00:17:29,875 --> 00:17:31,500
so they're not going out.

376
00:17:31,500 --> 00:17:33,375
You're gonna turn them in
towards the front right corner

377
00:17:33,375 --> 00:17:36,583
of your mat and then
bend that front knee.

378
00:17:36,583 --> 00:17:38,959
Make sure you're not
on a tight rope here.

379
00:17:38,959 --> 00:17:41,083
No, give yourself lots of space.

380
00:17:41,083 --> 00:17:43,250
Think two parallel lines.

381
00:17:43,250 --> 00:17:45,917
Then don't worry about forcing
the hips to square to the front.

382
00:17:45,917 --> 00:17:48,250
For me this is a
little bit of a dated

383
00:17:49,333 --> 00:17:50,625
kind of dogmatic

384
00:17:50,625 --> 00:17:52,417
way of coming at Warrior I.

385
00:17:52,417 --> 00:17:54,667
So give yourself a lot
of space and let's work

386
00:17:54,667 --> 00:17:56,667
from the ground
up with sensation.

387
00:17:56,667 --> 00:17:59,125
So press into the
knife edge of your back foot.

388
00:17:59,125 --> 00:18:01,792
Take one hand to your belly
and one hand to your low back.

389
00:18:02,708 --> 00:18:05,041
Draw energy up from the
arches and then once again,

390
00:18:05,041 --> 00:18:06,792
just like we did in
that Crescent Lunge,

391
00:18:06,792 --> 00:18:09,458
feel that opening through the
left hip crease but then counter

392
00:18:09,458 --> 00:18:10,834
that by pulling, excuse me,

393
00:18:10,834 --> 00:18:13,417
opening through the right
hip crease and then counter that

394
00:18:13,417 --> 00:18:15,250
by pulling the
left hip crease back.

395
00:18:16,625 --> 00:18:19,959
Now keep traveling up through
the spine, nice and long.

396
00:18:19,959 --> 00:18:22,291
Finding that upward current of
energy through the front body,

397
00:18:22,291 --> 00:18:23,792
grounding through the back.

398
00:18:23,792 --> 00:18:24,750
And then when you're ready,

399
00:18:24,750 --> 00:18:26,458
send the fingertips
forward, up and back.

400
00:18:26,458 --> 00:18:28,959
Big Warrior I here.
Creating space.

401
00:18:29,667 --> 00:18:32,333
Pressing into the
knife edge of the back foot.

402
00:18:32,333 --> 00:18:36,291
Strong legs focusing
again on the process,

403
00:18:36,291 --> 00:18:38,291
on the feeling.

404
00:18:40,667 --> 00:18:44,041
Within the container, within the
structure take one more breath.

405
00:18:44,041 --> 00:18:46,834
If you like, maybe you carve a
line with the nose to look up.

406
00:18:46,834 --> 00:18:49,417
Press into the knife
edge of your back foot.

407
00:18:49,417 --> 00:18:51,291
Breathe deep, inhale.

408
00:18:51,291 --> 00:18:54,834
Exhale, hands come together
and back down to the heart.

409
00:18:54,834 --> 00:18:57,041
(whooshes)

410
00:18:57,041 --> 00:18:58,708
Awesome, now, check it out.

411
00:18:58,708 --> 00:19:00,834
From here you're gonna
straighten the front leg.

412
00:19:00,834 --> 00:19:04,917
We're gonna turn the left toes
in and we're gonna come to a

413
00:19:04,917 --> 00:19:06,750
nice, wide stance
in the side of the mat.

414
00:19:06,750 --> 00:19:08,458
You're gonna
parallel the feet now.

415
00:19:08,458 --> 00:19:11,417
Toes pointing forward,
maybe slightly turned in.

416
00:19:12,208 --> 00:19:14,417
Soft bend in the
knees and then here we go,

417
00:19:14,417 --> 00:19:15,083
take up space.

418
00:19:15,083 --> 00:19:18,375
You're gonna inhale, send
the fingertips out, Star Pose.

419
00:19:18,375 --> 00:19:21,291
Big stretch, big breath.

420
00:19:21,291 --> 00:19:22,375
And just take a moment here to

421
00:19:22,375 --> 00:19:24,458
relax your shoulders
and really feel this out.

422
00:19:24,458 --> 00:19:25,333
Whatever that means to you.

423
00:19:25,333 --> 00:19:26,166
Take up space.

424
00:19:26,166 --> 00:19:28,834
Maybe you've been kind of
shriveled up into a ball lately.

425
00:19:28,834 --> 00:19:31,083
That's why you
selected this video.

426
00:19:31,083 --> 00:19:32,834
Let's take up space.
You're worthy.

427
00:19:32,834 --> 00:19:33,750
You are worthy.

428
00:19:33,750 --> 00:19:36,583
In fact, maybe
quietly whisper to yourself,

429
00:19:36,583 --> 00:19:38,583
"I am worthy."

430
00:19:39,959 --> 00:19:41,417
And then soft
bend in the knees here.

431
00:19:41,417 --> 00:19:44,000
Inhale, stretch,
take up more space.

432
00:19:44,000 --> 00:19:46,792
Exhale, navel draws in so stay
connected to your center as you

433
00:19:46,792 --> 00:19:48,792
take something in your right
hand and you're gonna bring it

434
00:19:48,792 --> 00:19:50,959
all the way down
to your left toes.

435
00:19:50,959 --> 00:19:53,041
Left fingertips can go all
the way up towards the sky.

436
00:19:53,041 --> 00:19:54,834
Feel that big stretch here.

437
00:19:55,667 --> 00:19:56,959
Inhale in.

438
00:19:56,959 --> 00:19:59,917
Exhale all the way
back through center.

439
00:19:59,917 --> 00:20:02,125
On your next inhale, Star Pose.

440
00:20:02,125 --> 00:20:03,667
Big stretch, take up space.

441
00:20:03,667 --> 00:20:05,667
Quietly whisper, "I am worthy."

442
00:20:07,208 --> 00:20:09,417
And then capture something
in your left hand this time.

443
00:20:09,417 --> 00:20:10,333
So lots of space here.

444
00:20:10,333 --> 00:20:11,708
And take it all the way down.

445
00:20:11,708 --> 00:20:12,917
Cross it over.

446
00:20:12,917 --> 00:20:14,583
Bring it down
towards your right toes.

447
00:20:14,583 --> 00:20:16,417
Right fingertips can
reach up towards the sky.

448
00:20:16,417 --> 00:20:19,834
Feel that opening
through the hip sockets.

449
00:20:19,834 --> 00:20:22,000
Beautiful, inhale.

450
00:20:22,000 --> 00:20:24,875
Exhale, come all the
way back through center.

451
00:20:24,875 --> 00:20:26,417
Inhale, Star Pose.

452
00:20:26,417 --> 00:20:28,291
Big stretch, big breath.

453
00:20:29,917 --> 00:20:33,083
And exhale, right
fingertips to left toes.

454
00:20:35,291 --> 00:20:36,291
And now a little faster.

455
00:20:36,291 --> 00:20:38,000
Inhale, all the way up.

456
00:20:38,000 --> 00:20:40,792
Stay connected to your
center for that stability.

457
00:20:40,792 --> 00:20:42,834
And exhale all the way down,
cross it over.

458
00:20:44,917 --> 00:20:46,083
Inhale all the way up.

459
00:20:46,083 --> 00:20:47,667
Spread your fingertips.

460
00:20:47,667 --> 00:20:49,750
Keep the foundation, the
integrity in your legs and

461
00:20:49,750 --> 00:20:51,834
your feet and then
all the way down.

462
00:20:53,333 --> 00:20:55,917
And then all the
way back up, Star Pose.

463
00:20:56,750 --> 00:20:58,750
Own it and then
all the way down, last one.

464
00:21:00,667 --> 00:21:03,500
Great, all the way up,
Star Pose.

465
00:21:04,458 --> 00:21:07,125
Then palms come together as
you breathe in and then exhale,

466
00:21:07,125 --> 00:21:08,959
shimmy it all the
way back to center.

467
00:21:08,959 --> 00:21:10,959
Turn the left toes
back towards the front,

468
00:21:10,959 --> 00:21:12,458
right toes back in.

469
00:21:12,458 --> 00:21:14,083
You're gonna do just like we
did in that Crescent Lunge.

470
00:21:14,083 --> 00:21:15,041
You're just
gonna bend your knees,

471
00:21:15,041 --> 00:21:17,083
find a little buoyancy,
a little fun

472
00:21:17,083 --> 00:21:18,667
and then bring it
all the way back up.

473
00:21:18,667 --> 00:21:20,959
You can take one big
step or multiple steps.

474
00:21:22,625 --> 00:21:24,000
Here we go, inhale in,

475
00:21:25,417 --> 00:21:27,542
exhale out.

476
00:21:27,542 --> 00:21:29,250
Nice and easy, shifting your
weight to your right foot.

477
00:21:29,250 --> 00:21:30,708
You're gonna step
the left toes back.

478
00:21:30,708 --> 00:21:31,542
Same thing.

479
00:21:31,542 --> 00:21:33,917
Make sure those left
back toes are turned in.

480
00:21:34,834 --> 00:21:39,000
This is gonna translate to the
top of the pose so if your toes

481
00:21:39,000 --> 00:21:40,583
are turned out and you're
trying to square your hips,

482
00:21:40,583 --> 00:21:43,250
it's gonna make it
utterly impossible.

483
00:21:43,250 --> 00:21:45,667
So turn your left
toes in so your shin,

484
00:21:45,667 --> 00:21:48,542
your knee, your thigh bone, your
femur that all connects to that

485
00:21:48,542 --> 00:21:51,333
hip socket can
move in a direction

486
00:21:51,333 --> 00:21:53,125
in a way that serves you.

487
00:21:53,125 --> 00:21:54,458
Front knee over front ankle.

488
00:21:54,458 --> 00:21:56,250
Take one hand to the belly,
one hand to the back.

489
00:21:56,250 --> 00:21:57,500
Just feel this out.

490
00:21:57,500 --> 00:22:00,708
You should be able to feel a
lot of power in that back leg.

491
00:22:01,708 --> 00:22:03,667
Virabhadrasana I.

492
00:22:03,667 --> 00:22:06,375
The lost warrior
as I like to call it.

493
00:22:06,375 --> 00:22:08,583
Feel like nobody's
doing Warrior I any more.

494
00:22:09,875 --> 00:22:11,792
But it's good stuff.
Here we go.

495
00:22:11,792 --> 00:22:13,291
Pressing into the
knife edge of the back foot.

496
00:22:13,291 --> 00:22:16,291
We're slowing this down just so
we can feel the sensation of the

497
00:22:16,291 --> 00:22:20,375
legs and then make our
way toward reaching the arms

498
00:22:20,375 --> 00:22:22,542
forward, up and back
whenever you're ready.

499
00:22:22,542 --> 00:22:23,417
And as you reach up,

500
00:22:23,417 --> 00:22:26,250
see if you can feel
left inner thigh engage.

501
00:22:26,250 --> 00:22:27,834
Just do your best.

502
00:22:30,792 --> 00:22:33,542
Breathing deep here.

503
00:22:33,542 --> 00:22:36,417
Pulling the right hip crease
back so you feel that opening

504
00:22:36,417 --> 00:22:38,125
through the left hip crease.

505
00:22:38,125 --> 00:22:40,708
Lengthening tailbone down.

506
00:22:40,708 --> 00:22:43,458
Make sure you can
see your front big toe.

507
00:22:44,959 --> 00:22:46,333
And then if
you're feeling brave,

508
00:22:46,333 --> 00:22:47,792
squeeze inner thighs together.

509
00:22:47,792 --> 00:22:49,625
Inhale, carve a
line with the nose,

510
00:22:49,625 --> 00:22:52,750
look up but keep pressing into
the knife edge of the back foot.

511
00:22:53,667 --> 00:22:55,875
Yes and then
palms come together,

512
00:22:55,875 --> 00:22:58,000
reach and back
down to the heart.

513
00:22:58,000 --> 00:23:01,166
Namaste.

514
00:23:01,166 --> 00:23:03,750
'Kay, pivot on the
back foot, back foot.

515
00:23:03,750 --> 00:23:05,708
Got into it.
Soft bend in the knees.

516
00:23:05,708 --> 00:23:08,625
We're just gonna step the
back foot up to meet the front.

517
00:23:08,625 --> 00:23:09,917
Nice work, here we go.

518
00:23:09,917 --> 00:23:11,750
Fingertips are
gonna go down to come up.

519
00:23:11,750 --> 00:23:14,667
Last big breath, big
stretch here in Volcano.

520
00:23:14,667 --> 00:23:16,417
Take your big beach
ball up and overhead,

521
00:23:16,417 --> 00:23:19,583
maybe a slight back bend here
as you look up towards the sky.

522
00:23:19,583 --> 00:23:22,083
And then exhale,
take it all the way down.

523
00:23:22,083 --> 00:23:23,625
Forward Fold.

524
00:23:23,625 --> 00:23:25,208
Inhale, halfway lift.

525
00:23:26,417 --> 00:23:27,875
Exhale, soften and bow.

526
00:23:27,875 --> 00:23:29,583
Bend your knees.
Plant your palms.

527
00:23:29,583 --> 00:23:30,917
Step one foot back
and then the other.

528
00:23:30,917 --> 00:23:33,583
Our one and only
Plank Pose so don't shy away.

529
00:23:33,583 --> 00:23:36,875
Again, take up space,
press away from your yoga mat.

530
00:23:36,875 --> 00:23:37,917
Tendency here is for the

531
00:23:37,917 --> 00:23:39,500
shoulder blades
to collapse here.

532
00:23:39,500 --> 00:23:42,750
I can't even do it anymore but
we want to lift our heart space

533
00:23:42,750 --> 00:23:44,208
up between our shoulder blades.

534
00:23:44,208 --> 00:23:46,250
Let them go left to right,
create lots of space.

535
00:23:46,250 --> 00:23:49,000
It feels like a little doming
effect in the upper back body.

536
00:23:49,792 --> 00:23:52,875
We're here for three, two,
take your hips up and back,

537
00:23:52,875 --> 00:23:54,458
Downward Dog on the one.

538
00:23:54,458 --> 00:23:57,208
Right away, inhale,
lift your right leg up high.

539
00:23:57,208 --> 00:23:58,625
This time exhale,
bend your knee.

540
00:23:58,625 --> 00:24:01,875
You're gonna draw big
circles with your right knee.

541
00:24:02,500 --> 00:24:04,667
Opening up
through the hip of course.

542
00:24:04,667 --> 00:24:07,375
Pressing evenly
between both palms.

543
00:24:07,375 --> 00:24:10,542
Building strength
in the upper body, the arms.

544
00:24:10,542 --> 00:24:12,834
Building stability
in the shoulders.

545
00:24:13,750 --> 00:24:15,708
Building strength in
the abdominal wall

546
00:24:15,708 --> 00:24:16,917
as you reverse your circle.

547
00:24:16,917 --> 00:24:18,917
You got this.
Keep breathing.

548
00:24:21,208 --> 00:24:22,083
Awesome work.

549
00:24:22,083 --> 00:24:24,250
Then lower the right foot down,
switch to the left.

550
00:24:24,250 --> 00:24:26,375
Inhale, slide it up,
claw through the fingertips.

551
00:24:26,375 --> 00:24:27,917
You got this.

552
00:24:27,917 --> 00:24:29,917
Exhale, bend your
left knee, same thing.

553
00:24:29,917 --> 00:24:32,125
Big circles with the left knee.

554
00:24:32,125 --> 00:24:33,625
Opening through the hip.

555
00:24:34,250 --> 00:24:36,208
Keeping the
shoulders in alignment

556
00:24:36,208 --> 00:24:38,667
so they're in line in space.

557
00:24:38,667 --> 00:24:41,041
One's not coming
up over the other.

558
00:24:41,041 --> 00:24:43,458
But try to keep them
in the same line

559
00:24:43,458 --> 00:24:45,834
pressing into both
palms evenly helps.

560
00:24:45,834 --> 00:24:48,208
Reverse your circle here
as you connect to your core,

561
00:24:48,208 --> 00:24:51,583
you got this.
Breathing deep.

562
00:24:51,583 --> 00:24:54,625
Awesome and then
slowly releasing it down.

563
00:24:54,625 --> 00:24:56,417
We'll lower to the knees.

564
00:24:56,417 --> 00:24:59,333
Inhale, exhale,
paint your yoga mat.

565
00:24:59,333 --> 00:25:02,250
You're gonna drag your
hands all the way back.

566
00:25:02,250 --> 00:25:04,959
Lift the corners of the mouth
just slightly as you flick away

567
00:25:04,959 --> 00:25:06,500
anything that's no
longer serving you.

568
00:25:06,500 --> 00:25:07,959
Just cleansing it out.

569
00:25:09,000 --> 00:25:10,125
Creating space

570
00:25:10,875 --> 00:25:14,417
for the new joy, 
new opportunity,

571
00:25:15,542 --> 00:25:20,083
new wave of self love and care.

572
00:25:20,083 --> 00:25:24,250
And then when
you're ready Balasana.

573
00:25:24,250 --> 00:25:28,125
Child's Pose.
Melting your heart down.

574
00:25:28,125 --> 00:25:30,041
If this shape is
not a relaxation,

575
00:25:30,041 --> 00:25:32,250
not a good pose for you to end
in then you're just gonna come

576
00:25:32,250 --> 00:25:34,083
to a nice, comfortable seat
which is where we'll meet in

577
00:25:34,083 --> 00:25:35,583
just a moment.

578
00:25:35,583 --> 00:25:37,917
But if you feel
comfortable here,

579
00:25:37,917 --> 00:25:40,375
close your eyes,
relax your shoulders.

580
00:25:40,375 --> 00:25:43,375
And whatever
shape you choose here,

581
00:25:43,375 --> 00:25:48,166
start to allow your breath to
just return to a natural rhythm,

582
00:25:48,166 --> 00:25:50,166
natural ebb and flow.

583
00:25:52,333 --> 00:25:56,291
And as you allow your breath
to just return to it's natural

584
00:25:56,291 --> 00:26:00,917
rhythm and flow, see if you
can identify any spots where you

585
00:26:00,917 --> 00:26:03,542
might be holding or gripping.

586
00:26:03,542 --> 00:26:05,625
Either quite
literally physically

587
00:26:05,625 --> 00:26:09,166
or just even energetically,
whatever that means to you.

588
00:26:09,166 --> 00:26:14,041
What are you holding on to that
you might be able to release,

589
00:26:14,041 --> 00:26:16,542
free up some more space for?

590
00:26:27,792 --> 00:26:30,625
Nice work today.
Take a deep breath in.

591
00:26:31,792 --> 00:26:33,500
As you exhale, open your eyes.

592
00:26:33,500 --> 00:26:37,500
You can use your hands to
slowly help press back up.

593
00:26:37,500 --> 00:26:40,708
Then we're gonna come
to nice, easy seated posture

594
00:26:40,708 --> 00:26:42,291
to close out the practice.

595
00:26:42,291 --> 00:26:45,750
Hopefully meeting everybody
in a nice, comfortable seat.

596
00:26:47,291 --> 00:26:49,625
Take the hands
together at the heart.

597
00:26:49,625 --> 00:26:50,750
Sit up nice and tall.

598
00:26:50,750 --> 00:26:52,750
Inhale lots of love in.

599
00:26:54,875 --> 00:26:57,500
Then relax the shoulders as
you breath lots of love out.

600
00:26:57,500 --> 00:26:59,667
Then remember that if you don't
have time to get on the mat

601
00:26:59,667 --> 00:27:02,875
everyday or your don't always
get your you time in and instead

602
00:27:02,875 --> 00:27:06,208
of creating more stress around,
"I didn't get what I need," just

603
00:27:06,208 --> 00:27:08,792
remember that you can always
use the big inhale

604
00:27:10,291 --> 00:27:12,917
and the long exhale
to relax the shoulders down.

605
00:27:14,083 --> 00:27:16,583
Any time of day, anywhere.

606
00:27:17,834 --> 00:27:21,959
Nice and easy, just a big inhale
and a conscious exhale to relax

607
00:27:21,959 --> 00:27:24,792
the shoulders down
and maybe lift the heart.

608
00:27:32,667 --> 00:27:35,000
Take one more quiet breath.

609
00:27:35,000 --> 00:27:36,333
Just feeling it out.

610
00:27:36,333 --> 00:27:38,708
Noticing how you feel,
paying attention.

611
00:27:43,792 --> 00:27:45,458
And then when you're ready,
we'll bring the thumbs right up

612
00:27:45,458 --> 00:27:47,291
to the third eye.

613
00:27:47,291 --> 00:27:49,208
Take one more
final deep breath in.

614
00:27:49,208 --> 00:27:51,708
All together, people
all around the world.

615
00:27:53,458 --> 00:27:55,458
Awesome and use
your exhale to bow.

616
00:28:01,417 --> 00:28:02,625
Thanks everyone.

617
00:28:02,625 --> 00:28:05,041
Tell us how you're feeling in
the comments section down below.

618
00:28:05,041 --> 00:28:07,875
If you haven't already,
subscribe to the YouTube channel

619
00:28:07,875 --> 00:28:11,083
so that we can keep this
free yoga going for everyone.

620
00:28:11,083 --> 00:28:12,000
I love you so much.

621
00:28:12,000 --> 00:28:14,083
I hope you have an amazing day.

622
00:28:14,083 --> 00:28:15,959
Namaste.

623
00:28:15,959 --> 00:28:20,125
(gentle music)