1 00:00:00,420 --> 00:00:01,420 Hey everyone. 2 00:00:01,420 --> 00:00:02,420 Welcome to Yoga with Adriene. 3 00:00:02,420 --> 00:00:07,560 I'm Adriene and today we have a digestive flow sequence to make you glow. 4 00:00:07,560 --> 00:00:11,440 This is the perfect pick me up if you've been taking it easy, or you just got done with 5 00:00:11,440 --> 00:00:16,189 a big event, or perhaps during the holiday season you've been taking good care and nurturing 6 00:00:16,190 --> 00:00:20,990 your body, eating nice yummy heavy foods, and you're craving a little kick back into 7 00:00:20,990 --> 00:00:22,889 a workout routine or a yoga practice. 8 00:00:22,890 --> 00:00:25,030 This is the perfect sequence for you. 9 00:00:25,030 --> 00:00:31,940 It's going to massage the internal organs, and get those digestive enzymes moving and 10 00:00:31,940 --> 00:00:37,109 flowing, and overall just bring a little heat to the body during these cold winter months. 11 00:00:37,109 --> 00:00:41,530 So, even if it's hot outside, this will be a nice sequence to make you sweat. 12 00:00:41,530 --> 00:01:01,839 So, get in something comfy, and hop on the mat, and giddy-up. 13 00:01:01,839 --> 00:01:02,839 Let's go. 14 00:01:02,839 --> 00:01:07,830 All right, let's begin in extended child's pose, taking a deep breath in and finding 15 00:01:07,830 --> 00:01:10,509 a long exhale out. 16 00:01:10,509 --> 00:01:17,579 And we'll spread the palms and in your own time rise up to all fours, drawing the knees 17 00:01:17,579 --> 00:01:23,399 underneath the hips and the wrist underneath the shoulders. 18 00:01:23,399 --> 00:01:27,090 Inhale, dropping the belly. 19 00:01:27,090 --> 00:01:33,340 Exhale, curling the tailbone under, relaxing the crown of the head. 20 00:01:33,340 --> 00:01:39,170 Cat-cow, moving with your breath. 21 00:01:39,170 --> 00:01:43,020 Take a moment to close the eyes here. 22 00:01:43,020 --> 00:01:48,729 Press up and out of the earth, and really connect to this line from the crown of the 23 00:01:48,729 --> 00:01:54,689 head to the tip of the tailbone, and everything in between. 24 00:01:54,689 --> 00:01:57,520 Commit to your breath for this practice. 25 00:01:57,520 --> 00:02:03,520 As you curl the toes under, walk the palms out, and take the deepest breath in as you 26 00:02:03,520 --> 00:02:06,780 send the sit bones up and back. 27 00:02:06,780 --> 00:02:10,690 Exhale, downward facing dog. 28 00:02:10,690 --> 00:02:12,290 Take a moment here to dance a little. 29 00:02:12,290 --> 00:02:13,290 Check it out. 30 00:02:13,290 --> 00:02:15,440 Paddle the feet. 31 00:02:15,440 --> 00:02:19,299 Find movement. 32 00:02:19,299 --> 00:02:21,240 Connect to the energy of your practice today. 33 00:02:21,240 --> 00:02:29,370 So, we are doing more than just a yoga workout, but really exploring the practice, and whatever 34 00:02:29,370 --> 00:02:33,209 it plans to serve up today. 35 00:02:33,209 --> 00:02:37,140 When you're ready, bend the knees softly and we're going to walk up towards the front edge 36 00:02:37,140 --> 00:02:41,079 of the mat, settling in to Uttanasana here. 37 00:02:41,080 --> 00:02:48,470 This is a great opportunity to let go of the day thus far, and again drop into the practice. 38 00:02:48,470 --> 00:02:49,730 Find what feels good here. 39 00:02:49,730 --> 00:02:51,129 You can clasp the elbows. 40 00:02:51,129 --> 00:02:53,590 Rock a little side to side. 41 00:02:53,590 --> 00:02:54,590 Relax the head. 42 00:02:54,590 --> 00:03:02,500 And then whenever you're ready press into your feet, and on an inhale, we're going to 43 00:03:02,500 --> 00:03:07,510 lift up to a nice flat back position, just halfway here. 44 00:03:07,510 --> 00:03:10,870 Deep breath in. 45 00:03:10,870 --> 00:03:14,030 On an exhale, float it down. 46 00:03:14,030 --> 00:03:19,879 Then bend your knees softly, tuck your chin into your chest and begin to roll it up into 47 00:03:19,879 --> 00:03:22,810 mountain pose. 48 00:03:22,810 --> 00:03:27,630 Take a moment here to loop the shoulders, check in with the neck. 49 00:03:27,630 --> 00:03:34,840 Let go of any tension here as you breathe deep and stay connected with your feet. 50 00:03:34,840 --> 00:03:37,470 Work it out. 51 00:03:37,470 --> 00:03:46,010 Draw your palms to your heart now, coming into mountain pose or Tadasana, with mindfulness, 52 00:03:46,010 --> 00:03:47,790 a sense of you. 53 00:03:47,790 --> 00:03:51,660 And we'll begin to move. 54 00:03:51,660 --> 00:03:54,460 Inhale, reaching the fingertips up overhead. 55 00:03:54,460 --> 00:03:58,980 Exhale, down through the mid-line we flow. 56 00:03:58,980 --> 00:04:02,290 Inhale, halfway lift. 57 00:04:02,290 --> 00:04:06,290 Exhale, soften and bow. 58 00:04:06,290 --> 00:04:10,030 Inhale, reach it all the way back up. 59 00:04:10,030 --> 00:04:11,030 Deep breath in. 60 00:04:11,030 --> 00:04:12,680 Breathe, breathe, breathe. 61 00:04:12,680 --> 00:04:15,359 And exhale, hands to heart. 62 00:04:15,359 --> 00:04:16,399 Awesome. 63 00:04:16,399 --> 00:04:18,409 Inhale, reach it up. 64 00:04:18,410 --> 00:04:20,730 Full breath in. 65 00:04:20,730 --> 00:04:24,590 Exhale, soft knees as you forward fold. 66 00:04:24,590 --> 00:04:28,099 Inhale, halfway lift. 67 00:04:28,100 --> 00:04:30,360 Exhale, bow. 68 00:04:30,360 --> 00:04:33,610 Now, step or hop the feet back to plank. 69 00:04:33,610 --> 00:04:34,610 Don't panic. 70 00:04:34,610 --> 00:04:40,940 Find a little movement here and then slowly we'll lower all the way down to the belly. 71 00:04:40,940 --> 00:04:46,610 On a deep breath in, open your heart, your chest cobra. 72 00:04:46,610 --> 00:04:50,230 And then exhale, we release. 73 00:04:50,230 --> 00:04:53,680 Curling the toes under and sending it up and back. 74 00:04:53,680 --> 00:04:54,680 Down-dog. 75 00:04:54,680 --> 00:04:57,680 Deep breath in. 76 00:04:57,680 --> 00:04:59,560 Long breath out. 77 00:04:59,560 --> 00:05:04,450 And then on an inhale we step, float, or hop towards the front edge of our mat. 78 00:05:04,450 --> 00:05:05,860 Forward fold. 79 00:05:05,860 --> 00:05:07,280 Inhale. 80 00:05:07,280 --> 00:05:08,280 Halfway lift. 81 00:05:08,280 --> 00:05:09,380 Move with your breath. 82 00:05:09,380 --> 00:05:11,200 Exhale, bow. 83 00:05:11,200 --> 00:05:13,530 Inhale, reach it all the way up. 84 00:05:13,530 --> 00:05:17,479 Spread your fingertips and exhale to the heart. 85 00:05:17,480 --> 00:05:18,480 Sweet. 86 00:05:18,480 --> 00:05:20,770 Inhale, reach it up. 87 00:05:20,770 --> 00:05:23,349 Exhale, forward fold. 88 00:05:23,350 --> 00:05:25,660 Inhale, halfway lift. 89 00:05:25,660 --> 00:05:26,660 Long neck. 90 00:05:26,660 --> 00:05:27,660 Exhale. 91 00:05:27,660 --> 00:05:30,400 Step, float, or hop the feet back. 92 00:05:30,400 --> 00:05:31,400 Plank. 93 00:05:31,400 --> 00:05:36,460 Now, we can lower down to cobra or Chaturanga to up-dog. 94 00:05:36,460 --> 00:05:39,049 Find softness in your Vinyasa here. 95 00:05:39,050 --> 00:05:40,050 Together we'll meet. 96 00:05:40,050 --> 00:05:43,110 Downward facing dog. 97 00:05:43,110 --> 00:05:44,910 This time inhale. 98 00:05:44,910 --> 00:05:47,650 Send the right leg up. 99 00:05:47,650 --> 00:05:51,750 Exhale all the way up and into your lunge. 100 00:05:51,750 --> 00:05:57,120 From the low lunge, we'll take a deep breath in and on an exhale let the heart open. 101 00:05:57,120 --> 00:05:59,620 Radiate forward. 102 00:05:59,620 --> 00:06:03,850 Plant the left palm next to the right foot and deep breath in, we reach the right fingertips 103 00:06:03,850 --> 00:06:05,770 up towards the sky. 104 00:06:05,770 --> 00:06:07,159 Twist. 105 00:06:07,160 --> 00:06:09,790 Lower that back knee if you need to. 106 00:06:09,790 --> 00:06:12,330 Breathe deep. 107 00:06:12,330 --> 00:06:14,710 Inhale in and exhale. 108 00:06:14,710 --> 00:06:16,909 Melt it back to center. 109 00:06:16,910 --> 00:06:19,930 Step the right foot back and we Vinyasa. 110 00:06:19,930 --> 00:06:21,750 Moving with the breath. 111 00:06:21,750 --> 00:06:24,220 Cobra or up-dog. 112 00:06:24,220 --> 00:06:26,480 Together we meet, down-dog. 113 00:06:26,480 --> 00:06:28,870 Inhale, left leg lifts high. 114 00:06:28,870 --> 00:06:31,900 Step it up into your low lunge. 115 00:06:31,900 --> 00:06:33,460 Take a moment to get settled in. 116 00:06:33,460 --> 00:06:36,669 Open your heart. 117 00:06:36,670 --> 00:06:43,150 And this time we'll plant the right hand next to the left foot and on a deep breath in, 118 00:06:43,150 --> 00:06:47,130 lift the left fingertips up to the sky. 119 00:06:47,130 --> 00:06:49,980 Find your breath. 120 00:06:49,980 --> 00:06:55,010 Straight line from the crown of the head to the tip of the tailbone. 121 00:06:55,010 --> 00:07:00,870 On an exhale, melt it back and we'll step the back foot up to meet the front. 122 00:07:00,870 --> 00:07:02,370 Forward fold. 123 00:07:02,370 --> 00:07:05,450 Inhale, halfway lift. 124 00:07:05,450 --> 00:07:07,940 Exhale, soften and bow. 125 00:07:07,940 --> 00:07:14,080 Inhale, reach it all the way up and exhale right back down. 126 00:07:14,080 --> 00:07:15,310 Forward fold. 127 00:07:15,310 --> 00:07:17,690 Inhale, flat back. 128 00:07:17,690 --> 00:07:19,610 Exhale, bow. 129 00:07:19,610 --> 00:07:23,750 Inhale, step, or hop the feet back to plank. 130 00:07:23,750 --> 00:07:26,610 Choose your Vinyasa. 131 00:07:26,610 --> 00:07:31,260 Enjoy your practice. 132 00:07:31,260 --> 00:07:38,030 Sending it back to downward facing dog. 133 00:07:38,030 --> 00:07:43,049 We'll anchor through the left heel and inhale, slide the right leg up. 134 00:07:43,050 --> 00:07:46,880 This time squeeze your right knee up and in towards your heart. 135 00:07:46,880 --> 00:07:52,150 Take a deep breath in and on an exhale step the right foot up. 136 00:07:52,150 --> 00:07:53,859 Low lunge. 137 00:07:53,860 --> 00:07:55,080 Same thing as before. 138 00:07:55,080 --> 00:07:59,900 We plant the left palm and inhale, breathe into the lower belly as you find your twist. 139 00:07:59,900 --> 00:08:04,000 We can always have that back knee lowered or the right hand on the waistline. 140 00:08:04,000 --> 00:08:06,070 Make it your own. 141 00:08:06,070 --> 00:08:07,830 Find your breath. 142 00:08:07,830 --> 00:08:10,960 On an exhale we come back to center. 143 00:08:10,960 --> 00:08:13,180 Lower the left knee. 144 00:08:13,180 --> 00:08:15,810 Send the hips back. 145 00:08:15,810 --> 00:08:20,560 Forward fold here as we breathe into the legs, breathe into the back body and flex the right 146 00:08:20,560 --> 00:08:23,780 toes up towards the sky. 147 00:08:23,780 --> 00:08:27,979 Nice stretch here in the left foot as well as we relax the shoulders down for one more 148 00:08:27,980 --> 00:08:29,110 breath cycle. 149 00:08:29,110 --> 00:08:37,539 In and out, and then slowly rolling through that right foot, we come back to our lunge. 150 00:08:37,539 --> 00:08:43,088 Strong legs here as we lift the back knee and inhale, reach the fingertips up. 151 00:08:43,089 --> 00:08:47,430 Hug the inner things towards the mid-line, really squeezing that right knee towards the 152 00:08:47,430 --> 00:08:50,359 center as you find a strong high lunge. 153 00:08:50,360 --> 00:08:53,510 And then we gently release. 154 00:08:53,510 --> 00:08:54,850 Awesome. 155 00:08:54,850 --> 00:08:56,269 Find your Vinyasa here. 156 00:08:56,269 --> 00:08:57,980 Mix and match. 157 00:08:57,980 --> 00:09:00,500 Play with strength and grace. 158 00:09:00,500 --> 00:09:04,060 And we'll meet downward facing dog. 159 00:09:04,060 --> 00:09:07,949 Inhale, lift the left leg high. 160 00:09:07,949 --> 00:09:11,349 Exhale, squeezing left knee up and in towards your heart. 161 00:09:11,350 --> 00:09:14,610 Strong body here, press away from the earth. 162 00:09:14,610 --> 00:09:19,149 Stepping the left foot up into your lunge, we find our twist. 163 00:09:19,149 --> 00:09:22,280 Inhale, really reaching up towards the sky. 164 00:09:22,280 --> 00:09:32,560 Or again, bringing that left hand to the waistline for more stability. 165 00:09:32,560 --> 00:09:33,560 Inhale in. 166 00:09:33,560 --> 00:09:36,138 Exhale, melt it back to center. 167 00:09:36,139 --> 00:09:39,800 Lower the right knee and send it on back. 168 00:09:39,800 --> 00:09:44,270 Flexing through the left foot this time, relaxing the weight of the head down. 169 00:09:44,270 --> 00:09:48,639 You might find a little wave in the spine here, a little movement. 170 00:09:48,639 --> 00:09:57,019 Breathe into that left hammy. 171 00:09:57,019 --> 00:10:00,660 And then again, rather than just shifting forward to the next thing, really roll through 172 00:10:00,660 --> 00:10:01,719 that left foot. 173 00:10:01,720 --> 00:10:07,790 Enjoy each transition here as we lift up strong, high lunge. 174 00:10:07,790 --> 00:10:13,949 Really hugging the legs in towards the mid-line, lengthening the tailbone down. 175 00:10:13,949 --> 00:10:16,930 Deep breath in. 176 00:10:16,930 --> 00:10:19,810 And exhale we release. 177 00:10:19,810 --> 00:10:23,779 Awesome, and Vinyasa. 178 00:10:23,779 --> 00:10:24,779 Make it your own. 179 00:10:24,779 --> 00:10:25,779 Move with your breath. 180 00:10:25,779 --> 00:10:27,810 I love this music here. 181 00:10:27,810 --> 00:10:33,180 All my friends who are a part of the Empower Program will recognize this. 182 00:10:33,180 --> 00:10:34,180 It's beautiful. 183 00:10:34,180 --> 00:10:36,649 So ride the wave. 184 00:10:36,649 --> 00:10:43,209 And once again we'll meet up in downward facing dog. 185 00:10:43,209 --> 00:10:45,949 Deep breath in through the nose. 186 00:10:45,949 --> 00:10:49,290 Long exhale out through the mouth. 187 00:10:49,290 --> 00:10:51,360 Bend your knees. 188 00:10:51,360 --> 00:10:53,260 Hop the feet up towards the front edge. 189 00:10:53,260 --> 00:10:56,360 And inhale, halfway lift. 190 00:10:56,360 --> 00:10:57,540 Exhale bow. 191 00:10:57,540 --> 00:11:01,380 Inhale, reach it all the way up, spread the palms. 192 00:11:01,380 --> 00:11:06,000 Exhale, Anjali Mudra at the heart. 193 00:11:06,000 --> 00:11:09,800 Now take a moment here to perhaps close your eyes. 194 00:11:09,800 --> 00:11:11,529 Notice how you feel. 195 00:11:11,529 --> 00:11:13,930 Notice the sensations in the body. 196 00:11:13,930 --> 00:11:16,839 Make some observations. 197 00:11:16,839 --> 00:11:19,800 Reconnect with your breath. 198 00:11:19,800 --> 00:11:23,719 And then when you're ready we'll inhale, reach it up once again. 199 00:11:23,720 --> 00:11:26,790 Exhale, forward fold. 200 00:11:26,790 --> 00:11:29,769 Inhale, halfway lift. 201 00:11:29,769 --> 00:11:31,749 Exhale, bow. 202 00:11:31,749 --> 00:11:35,300 And stepping or hopping the feet back to plank. 203 00:11:35,300 --> 00:11:38,269 Choose your own Vinyasa, cobra or up-dog. 204 00:11:38,269 --> 00:11:43,040 Exhale, downward facing dog. 205 00:11:43,040 --> 00:11:46,149 Inhale, lift the right leg high. 206 00:11:46,149 --> 00:11:49,800 Exhale, squeezing that knee up towards your heart. 207 00:11:49,800 --> 00:11:52,319 Inhale, find your twist. 208 00:11:52,320 --> 00:11:55,310 Exhale, back to center. 209 00:11:55,310 --> 00:11:58,670 This time we're going to pivot on the back foot and inhale. 210 00:11:58,670 --> 00:12:04,029 Rise up to settle in Warrior II. 211 00:12:04,029 --> 00:12:08,769 Reaching the right fingertips forward up and back, we find peaceful warrior, a reverse 212 00:12:08,769 --> 00:12:10,579 warrior. 213 00:12:10,579 --> 00:12:12,219 Deep breath in. 214 00:12:12,220 --> 00:12:13,629 Exhale. 215 00:12:13,629 --> 00:12:15,860 Back to Warrior II. 216 00:12:15,860 --> 00:12:23,620 Now softening the right elbow on top of the right thigh we find extended side angle. 217 00:12:23,620 --> 00:12:25,569 Press into the outer edge of that back foot. 218 00:12:25,569 --> 00:12:32,579 Take a deep breath in, and on your exhale send it all the way back, reverse warrior. 219 00:12:32,579 --> 00:12:34,550 Inhale in. 220 00:12:34,550 --> 00:12:37,920 Exhale back to your lunge. 221 00:12:37,920 --> 00:12:39,729 Vinyasa. 222 00:12:39,730 --> 00:12:41,750 Moving with your breath. 223 00:12:41,750 --> 00:12:43,550 Finding strength. 224 00:12:43,550 --> 00:12:45,520 Downward facing dog. 225 00:12:45,520 --> 00:12:48,709 Inhale, lift the left leg high. 226 00:12:48,709 --> 00:12:54,160 Exhale, squeeze that left knee in and up into your lunge. 227 00:12:54,160 --> 00:12:57,389 Inhale, left fingertips reach up. 228 00:12:57,389 --> 00:12:58,519 Twist. 229 00:12:58,519 --> 00:13:00,949 Exhale, back to center. 230 00:13:00,949 --> 00:13:04,560 Pivoting on that back foot we rise up, Warrior II. 231 00:13:04,560 --> 00:13:07,279 Move with your breath. 232 00:13:07,279 --> 00:13:12,740 Sink into that front knee as you reach the left fingertips forward, up and back, peaceful 233 00:13:12,740 --> 00:13:14,459 warrior. 234 00:13:14,459 --> 00:13:16,569 Extension through the crown. 235 00:13:16,569 --> 00:13:19,329 Back to Warrior II. 236 00:13:19,329 --> 00:13:25,180 And then softening through that left elbow we find extended side angle. 237 00:13:25,180 --> 00:13:26,609 Open your heart towards the sky. 238 00:13:26,610 --> 00:13:27,610 Deep breath in. 239 00:13:27,610 --> 00:13:30,830 Exhale, peaceful warrior. 240 00:13:30,830 --> 00:13:32,900 Move with your breath. 241 00:13:32,900 --> 00:13:34,689 All the way back into your lunge. 242 00:13:34,690 --> 00:13:39,510 This time we're going to step the back foot up to meet the front. 243 00:13:39,510 --> 00:13:40,910 Forward fold. 244 00:13:40,910 --> 00:13:43,749 Inhale, halfway lift. 245 00:13:43,749 --> 00:13:45,629 Exhale, bow. 246 00:13:45,629 --> 00:13:51,839 Inhale, reach it all the way up and exhale to your heart. 247 00:13:51,839 --> 00:13:53,189 Right back in we go. 248 00:13:53,189 --> 00:13:55,040 Inhale, reaching it up. 249 00:13:55,040 --> 00:13:57,180 Exhale, fold. 250 00:13:57,180 --> 00:13:59,699 Inhale, halfway lift. 251 00:13:59,699 --> 00:14:01,839 Exhale, bow. 252 00:14:01,839 --> 00:14:05,740 Inhale, step or hop the feet back to plank. 253 00:14:05,740 --> 00:14:11,139 Hug the elbows into the side body and inhale, lift-up cobra or up dog. 254 00:14:11,139 --> 00:14:13,910 Exhale, downward facing dog. 255 00:14:13,910 --> 00:14:16,449 Inhale, right leg high. 256 00:14:16,450 --> 00:14:21,050 Exhale, squeeze the right knee up in towards your heart. 257 00:14:21,050 --> 00:14:26,498 Stepping up into your lunge, we explore a little deeper, bringing the palms together 258 00:14:26,499 --> 00:14:32,220 at the heart, hugging that right knee in towards the center as you find your twist. 259 00:14:32,220 --> 00:14:34,459 Palms together and Namaste. 260 00:14:34,459 --> 00:14:40,430 Can always lower that left knee or repeat the twist that we've been doing before. 261 00:14:40,430 --> 00:14:45,008 Strong legs as you really spike that left heel towards the back edge of your mat and 262 00:14:45,009 --> 00:14:48,139 then on an exhale, release back to center. 263 00:14:48,139 --> 00:14:51,009 Now again we open up Warrior II. 264 00:14:51,009 --> 00:14:53,070 Then peaceful warrior. 265 00:14:53,070 --> 00:14:59,630 Move with your breath to extended side angle. 266 00:14:59,630 --> 00:15:02,600 Back to peaceful warrior. 267 00:15:02,600 --> 00:15:05,510 And then all the way back down to your lunge. 268 00:15:05,510 --> 00:15:10,769 So there's no right or wrong with the breath here, just move with nice long smooth deep 269 00:15:10,769 --> 00:15:12,240 breaths. 270 00:15:12,240 --> 00:15:19,720 After your Vinyasa, we'll take it to down dog and inhale, lift the left leg high. 271 00:15:19,720 --> 00:15:23,209 Exhale, squeeze that left knee up in towards your heart. 272 00:15:23,209 --> 00:15:26,599 And we'll step it up in towards your lunge. 273 00:15:26,600 --> 00:15:32,459 Palms come together and we find that deep juicy twist on the other side. 274 00:15:32,459 --> 00:15:34,319 Pulling the left hip crease back. 275 00:15:34,319 --> 00:15:37,969 Modifying up or down as needed. 276 00:15:37,970 --> 00:15:41,500 Make it your own. 277 00:15:41,500 --> 00:15:42,790 Strong alignment. 278 00:15:42,790 --> 00:15:44,860 Good energy. 279 00:15:44,860 --> 00:15:51,449 As we melt it back to center and lift it up, Warrior II. 280 00:15:51,449 --> 00:15:54,839 Peaceful warrior. 281 00:15:54,839 --> 00:15:59,379 Extended side angle. 282 00:15:59,379 --> 00:16:01,389 Back to peaceful warrior. 283 00:16:01,389 --> 00:16:02,709 Reverse it. 284 00:16:02,709 --> 00:16:03,859 Beautiful. 285 00:16:03,860 --> 00:16:08,119 And all the way back down to your lunge. 286 00:16:08,119 --> 00:16:13,700 Step the left toes back, Chaturanga practice. 287 00:16:13,700 --> 00:16:17,000 And downward facing dog. 288 00:16:17,000 --> 00:16:19,540 Awesome, my friends. 289 00:16:19,540 --> 00:16:22,118 Deep breath in through the nose. 290 00:16:22,119 --> 00:16:30,240 Cleansing breath out through the mouth. 291 00:16:30,240 --> 00:16:35,930 Then bend the knees generously and we'll step or hop it up towards the front edge. 292 00:16:35,930 --> 00:16:38,069 Inhale, halfway lift. 293 00:16:38,070 --> 00:16:39,950 Long beautiful neck. 294 00:16:39,950 --> 00:16:42,250 Exhale, bow. 295 00:16:42,250 --> 00:16:46,149 Now bend your knees generously and send your sit bones back. 296 00:16:46,149 --> 00:16:49,690 Utkatasana, chair pose, with a twist. 297 00:16:49,690 --> 00:16:54,100 Palms come together at the heart and we move towards the left outer edge of the right arm 298 00:16:54,100 --> 00:16:57,230 to the outer edge of the left leg. 299 00:16:57,230 --> 00:16:58,699 Find spaciousness. 300 00:16:58,699 --> 00:17:00,120 Open your heart, your chest. 301 00:17:00,120 --> 00:17:06,720 Draw the knees together or try pulling the left hip crease back as you breathe in. 302 00:17:06,720 --> 00:17:12,869 And on an exhale, gently release it back to center. 303 00:17:12,869 --> 00:17:13,869 Nice work. 304 00:17:13,869 --> 00:17:17,349 Straight legs as we inhale, lift up, halfway. 305 00:17:17,349 --> 00:17:19,030 Exhale, soften and bow. 306 00:17:19,030 --> 00:17:21,079 Then we'll bend the knees. 307 00:17:21,079 --> 00:17:24,319 Drop the sit bones and try again on the other side. 308 00:17:24,319 --> 00:17:25,929 Stick with it. 309 00:17:25,930 --> 00:17:28,460 You got this. 310 00:17:28,460 --> 00:17:32,260 Breathing nice long smooth deep breaths. 311 00:17:32,260 --> 00:17:35,330 Strong transformative soulful breaths. 312 00:17:35,330 --> 00:17:39,169 In and out. 313 00:17:39,170 --> 00:17:40,901 Drop the sit bones, take a deep breath in. 314 00:17:40,901 --> 00:17:43,480 And exhale, release. 315 00:17:43,480 --> 00:17:45,200 Awesome job. 316 00:17:45,200 --> 00:17:47,750 Inhale, halfway lift. 317 00:17:47,750 --> 00:17:50,840 Exhale, bow. 318 00:17:50,840 --> 00:17:52,610 Step or hop the toes back. 319 00:17:52,610 --> 00:17:54,199 Slowly lower down. 320 00:17:54,200 --> 00:17:57,060 Inhale, cobra or upward facing dog. 321 00:17:57,060 --> 00:18:01,290 And exhale a very well deserved rest. 322 00:18:01,290 --> 00:18:04,470 Bring the two big toes together, heels left to right. 323 00:18:04,470 --> 00:18:05,720 Pillow the head. 324 00:18:05,720 --> 00:18:07,440 Shake the hips. 325 00:18:07,440 --> 00:18:12,650 Notice your breath. 326 00:18:12,650 --> 00:18:20,020 Then when you're ready we're going to transition all the way onto our backs. 327 00:18:20,020 --> 00:18:25,280 Nice and slow, for a little core strengthening practice. 328 00:18:25,280 --> 00:18:27,260 Take your time getting there. 329 00:18:27,260 --> 00:18:30,960 And when you do, we're going to interlace the fingertips behind the head, elbows nice 330 00:18:30,960 --> 00:18:35,380 and wide. 331 00:18:35,380 --> 00:18:41,170 Then lifting the shins up parallel to the ceiling and lifting the head and the neck 332 00:18:41,170 --> 00:18:45,780 and the shoulders up, we draw right elbow to left knee. 333 00:18:45,780 --> 00:18:47,580 Straighten the right leg out long. 334 00:18:47,580 --> 00:18:49,580 Then switch. 335 00:18:49,580 --> 00:18:52,760 Left elbow to right knee. 336 00:18:52,760 --> 00:18:55,300 Back and forth. 337 00:18:55,300 --> 00:18:58,050 Yogi bicycles. 338 00:18:58,050 --> 00:19:00,960 Finding a rhythm with the breath. 339 00:19:00,960 --> 00:19:03,670 Moving from left to center. 340 00:19:03,670 --> 00:19:06,150 Right to center. 341 00:19:06,150 --> 00:19:07,580 Careful not to crunch the neck. 342 00:19:07,580 --> 00:19:12,860 Keep the gaze up or a spaciousness between the chin and the chest. 343 00:19:12,860 --> 00:19:19,120 Stick with this rhythm or begin to speed it up, scooping the tailbone up, drawing the 344 00:19:19,120 --> 00:19:21,750 navel down. 345 00:19:21,750 --> 00:19:24,160 Focus on your breath. 346 00:19:24,160 --> 00:19:25,610 Make it your own. 347 00:19:25,610 --> 00:19:31,810 If you like, when you get bored, you can bring that Simba into your hands and bring Simba 348 00:19:31,810 --> 00:19:33,560 up and over. 349 00:19:33,560 --> 00:19:34,560 Back and forth. 350 00:19:34,560 --> 00:19:36,260 Back and forth. 351 00:19:36,260 --> 00:19:37,260 Deep breath in. 352 00:19:37,260 --> 00:19:38,260 Smile. 353 00:19:38,260 --> 00:19:39,330 Exhale, release. 354 00:19:39,330 --> 00:19:41,000 Hug the knees into the chest. 355 00:19:41,000 --> 00:19:42,000 Awesome. 356 00:19:42,000 --> 00:19:44,790 Then we'll cross the right ankle over the left. 357 00:19:44,790 --> 00:19:50,020 Grab the outer edges of the feet and shake it off with a little playful rocking, back 358 00:19:50,020 --> 00:19:53,760 and forth, back and forth. 359 00:19:53,760 --> 00:20:00,010 Until you're ready to come back to all fours. 360 00:20:00,010 --> 00:20:01,860 Curl the toes under. 361 00:20:01,860 --> 00:20:04,139 Send the sit bones up. 362 00:20:04,140 --> 00:20:07,410 Downward facing dog. 363 00:20:07,410 --> 00:20:11,000 This time we're going to walk the toes up, just a hair. 364 00:20:11,000 --> 00:20:17,260 And reach the right arm to clasp either the outer edge of that left ankle, left shin or 365 00:20:17,260 --> 00:20:19,870 calf, even the back of the knee or the thigh. 366 00:20:19,870 --> 00:20:27,750 This is a challenging twist here that requires nice deep full breaths. 367 00:20:27,750 --> 00:20:32,700 Careful to not clench in the face or in the shoulders. 368 00:20:32,700 --> 00:20:36,880 And then we'll slowly release back to center and experiment with this downward dog twist 369 00:20:36,880 --> 00:20:38,710 on the other side. 370 00:20:38,710 --> 00:20:43,310 No toxic thoughts if you're not there yet. 371 00:20:43,310 --> 00:20:50,659 It gives you something to work towards, something to look forward to. 372 00:20:50,660 --> 00:20:54,150 Deep breath in as we look underneath the right armpit, chest. 373 00:20:54,150 --> 00:20:57,560 And exhale, release back to center. 374 00:20:57,560 --> 00:20:59,889 Awesome job. 375 00:20:59,890 --> 00:21:01,370 Final Vinyasa here. 376 00:21:01,370 --> 00:21:03,580 You can skip it if you like. 377 00:21:03,580 --> 00:21:06,689 Cobra or upward facing dog. 378 00:21:06,690 --> 00:21:10,020 And exhale. 379 00:21:10,020 --> 00:21:11,680 Balasana. 380 00:21:11,680 --> 00:21:14,890 Bring the palms together, up and over head. 381 00:21:14,890 --> 00:21:21,430 Find a little sway. 382 00:21:21,430 --> 00:21:26,960 Then slowly we'll rise up, for a little playtime. 383 00:21:26,960 --> 00:21:31,640 So this isn't just for advanced yogis or people wanting to deepen their practice. 384 00:21:31,640 --> 00:21:34,900 This is really what yoga home practice is all about. 385 00:21:34,900 --> 00:21:39,530 So you can go into a pigeon here as I'm demonstrating or if you're not really feeling the hip opener 386 00:21:39,530 --> 00:21:46,889 but you've been working on crow pose, you might take this moment now to practice Bakasana. 387 00:21:46,890 --> 00:21:52,840 So this is essentially a free style moment for you to really ask yourself what do I need 388 00:21:52,840 --> 00:21:57,240 and how can I play with that. 389 00:21:57,240 --> 00:22:00,610 For me this is the real yoga. 390 00:22:00,610 --> 00:22:02,850 This is what home practice is all about. 391 00:22:02,850 --> 00:22:06,770 Empowering yourself to just play on the mat. 392 00:22:06,770 --> 00:22:11,520 I just tried a side arm balance. 393 00:22:11,520 --> 00:22:17,270 Maybe it's straight to Shavasana for you here or maybe you turn your perspective on its 394 00:22:17,270 --> 00:22:21,780 side for a side plank. 395 00:22:21,780 --> 00:22:26,389 You can do as much or as little as you like here. 396 00:22:26,390 --> 00:22:37,840 Maybe just coming to a nice comfortable seat, a meditation pose or bow pose. 397 00:22:37,840 --> 00:22:39,709 Take a couple moments here to play. 398 00:22:39,710 --> 00:22:46,310 Again, remember this is your practice, your moment. 399 00:22:46,310 --> 00:23:00,570 My best advice to you in this moment is don't decide where it ends. 400 00:23:00,570 --> 00:23:05,810 Enjoy. 401 00:23:05,810 --> 00:23:16,860 Take your time and when you're ready we'll meet in a flat back position. 402 00:23:16,860 --> 00:23:22,649 Slowing it down, hugging the knees into the chest, maybe taking a reclined twist or two. 403 00:23:22,650 --> 00:23:29,760 We're moving straight into a reclined cobbler's pose. 404 00:23:29,760 --> 00:23:36,570 Stabilizing through the sacrum and the spine, allowing the skin or the face to soften and 405 00:23:36,570 --> 00:23:38,480 relax. 406 00:23:38,480 --> 00:23:41,460 Notice how you feel. 407 00:23:41,460 --> 00:23:49,710 And eventually take a moment to just be still in corpse pose. 408 00:23:49,710 --> 00:23:54,230 If you want to skip the outro of this video you can sit up now and just go ahead and pause, 409 00:23:54,230 --> 00:24:00,530 maybe resting a little longer in Shavasana today. 410 00:24:00,530 --> 00:24:07,590 Rock on. 411 00:24:07,590 --> 00:24:09,260 All right my friends, excellent work. 412 00:24:09,260 --> 00:24:10,260 Good job. 413 00:24:10,260 --> 00:24:12,320 If this was challenging for you, don't worry, it's a challenging sequence. 414 00:24:12,320 --> 00:24:17,750 It's definitely a more intermediate flow variations there for you. 415 00:24:17,750 --> 00:24:21,020 But something everyone can benefit from if they want to deepen their practice. 416 00:24:21,020 --> 00:24:27,129 This is also very similar to my Reboot Program and my Empower Program, which is my version 417 00:24:27,130 --> 00:24:28,130 of Power Yoga. 418 00:24:28,130 --> 00:24:34,570 Reboot is a 29-day yoga experience to totally reboot the system and just lifestyle. 419 00:24:34,570 --> 00:24:39,090 It's great after a breakup or like I said, a big event or the holidays when you're looking 420 00:24:39,090 --> 00:24:40,429 for that perfect pick me up. 421 00:24:40,430 --> 00:24:44,780 So, if you like this style and you're hungry for more, go to FindWhatFeelsGood.com and 422 00:24:44,780 --> 00:24:47,180 check out Reboot and Empower there. 423 00:24:47,180 --> 00:24:49,040 I always love your feedback. 424 00:24:49,040 --> 00:24:50,040 Return to the practice. 425 00:24:50,040 --> 00:24:54,200 See how it grows and evolves, and I look forward to hearing from you. 426 00:24:54,200 --> 00:24:55,740 Have a lovely rest of your day. 427 00:24:55,740 --> 00:25:07,280 Drink lots of water. 428 00:25:07,280 --> 00:25:18,280 Namaste.