1 00:00:00,280 --> 00:00:02,469 - Hi everyone and welcome to Yoga With Adriene. 2 00:00:02,469 --> 00:00:04,204 I'm Adriene and that's Benji 3 00:00:04,204 --> 00:00:07,841 and today we have yoga for gardeners. 4 00:00:07,841 --> 00:00:09,910 So this is a big request 5 00:00:09,910 --> 00:00:12,713 but of course in true Yoga With Adriene, 6 00:00:12,713 --> 00:00:16,416 Find What Feels Good form this practice is for 7 00:00:16,416 --> 00:00:19,275 everyone so the actual gardener 8 00:00:19,275 --> 00:00:23,056 or the metaphorical gardener as I'm calling it. 9 00:00:23,056 --> 00:00:26,293 So hop into something comfy and let's get started. 10 00:00:26,293 --> 00:00:31,298 (gentle music) 11 00:00:39,106 --> 00:00:42,511 Alrighty, let's begin today seated. 12 00:00:42,511 --> 00:00:45,913 If you brought a blankey or a towel to practice, 13 00:00:45,913 --> 00:00:48,015 you can sit up on your blanket now. 14 00:00:48,015 --> 00:00:51,952 Allowing the hips to lift and the knees to just kind of fall 15 00:00:51,952 --> 00:00:54,154 down from the hip points just a bit. 16 00:00:54,154 --> 00:00:57,457 So don't be afraid to really lift the hips up nice and high. 17 00:00:58,953 --> 00:01:01,194 And take your time getting settled in here. 18 00:01:01,194 --> 00:01:02,596 Thank you so much for joining me, 19 00:01:02,596 --> 00:01:06,633 for sharing your time and energy with me and with all the awesome 20 00:01:06,633 --> 00:01:11,305 people who are practicing with us around the world. 21 00:01:11,305 --> 00:01:14,875 Just planting that seed, no pun intended, 22 00:01:14,875 --> 00:01:19,813 that when you practice, you are taking time to connect to 23 00:01:19,813 --> 00:01:25,218 yourself but also to the big picture. 24 00:01:25,218 --> 00:01:28,689 To your community. To society. 25 00:01:30,857 --> 00:01:33,126 Hopefully by now you're getting settled in in a nice 26 00:01:33,126 --> 00:01:37,931 cross-legged position with your towel or blanket or not. 27 00:01:37,931 --> 00:01:42,069 We're gonna start by taking the left hand and bringing it right 28 00:01:42,069 --> 00:01:44,538 over the heart center here. 29 00:01:44,538 --> 00:01:46,828 And then the right hand right to the belly. 30 00:01:48,542 --> 00:01:50,477 Here we go, sit up nice and tall, 31 00:01:50,477 --> 00:01:54,448 tuck your chin just slightly so you can right away start to feel 32 00:01:54,448 --> 00:01:56,559 this length in the neck. 33 00:01:58,448 --> 00:02:02,652 And bring your attention 34 00:02:02,652 --> 00:02:06,739 or your awareness to your breath. 35 00:02:10,948 --> 00:02:13,000 We'll take a moment here to close the eyes, 36 00:02:13,000 --> 00:02:15,899 relax the shoulders and just pause. 37 00:02:17,571 --> 00:02:19,572 Let go of the day thus far. 38 00:02:21,033 --> 00:02:23,310 And really take this time for 39 00:02:23,310 --> 00:02:27,582 yourself to reconnect to the earth. 40 00:02:36,923 --> 00:02:40,494 Nice deep breaths here. 41 00:02:40,494 --> 00:02:43,312 Just slowing everything down. 42 00:02:51,838 --> 00:02:54,875 Take one more cycle of breath here to just connect with how 43 00:02:54,875 --> 00:02:57,056 you're feeling today, notice. 44 00:03:05,907 --> 00:03:09,289 And then slowly bat the eyelashes open. 45 00:03:09,289 --> 00:03:11,958 Release your hands to your knees. 46 00:03:11,958 --> 00:03:17,297 Welcome Benji, thanks for showing up to play today. 47 00:03:17,297 --> 00:03:19,099 And we're gonna begin to move with the breath. 48 00:03:19,099 --> 00:03:21,568 So you're gonna inhale, open the chest, 49 00:03:21,568 --> 00:03:23,537 heart comes forward. 50 00:03:23,537 --> 00:03:27,446 And exhale, round through the spine, chin to chest. 51 00:03:29,976 --> 00:03:33,939 And then inhale, come forward 52 00:03:33,939 --> 00:03:37,192 and then exhale, round through. 53 00:03:37,192 --> 00:03:40,887 So today I invite you to bring some awareness, 54 00:03:40,887 --> 00:03:45,930 some energy to your toes as you do this little gentle vinyasa. 55 00:03:47,594 --> 00:03:50,564 Use the connection of the hands on the knees to create a little 56 00:03:50,564 --> 00:03:54,034 fulcrum when you need maybe just to go 57 00:03:54,034 --> 00:03:56,745 a little deeper in the sensation. 58 00:03:58,095 --> 00:04:01,508 And then soften you gaze or close your eyes so you can start 59 00:04:01,508 --> 00:04:04,444 to pay attention to the sensation in your hips, 60 00:04:04,444 --> 00:04:07,981 the hip socket and even around the piriformis, 61 00:04:07,981 --> 00:04:11,451 the glute depending on your body you might start to feel a nice 62 00:04:11,451 --> 00:04:13,472 little massage there. 63 00:04:15,355 --> 00:04:18,125 We're gonna do this a little bit longer than usual today so you 64 00:04:18,125 --> 00:04:21,862 can just start to notice feet, ankles, 65 00:04:21,862 --> 00:04:24,942 knees, thigh bones, 66 00:04:24,942 --> 00:04:28,702 getting into that hip socket as I mentioned. 67 00:04:28,702 --> 00:04:34,274 Belly, abdominal wall, and then shoulders. 68 00:04:34,274 --> 00:04:36,676 How can we get the shoulders involved? 69 00:04:38,778 --> 00:04:40,614 Finding your spinal flexion. 70 00:04:40,614 --> 00:04:44,518 Inhale in, you can think Cow Pose and then as you exhale in 71 00:04:44,518 --> 00:04:46,973 come around and back you can think Cat. 72 00:04:49,878 --> 00:04:53,160 Once again, softening your gaze or closing your eyes so you can 73 00:04:53,160 --> 00:04:56,129 really, just kind of helps you bring your attention inward to 74 00:04:56,129 --> 00:05:01,067 the sensations that I'm aiming to guide you to. 75 00:05:04,671 --> 00:05:07,607 And then when you're ready you decide and enjoy this switch, 76 00:05:07,607 --> 00:05:11,839 the transition, you're gonna reverse the circle 77 00:05:11,839 --> 00:05:13,836 and try to find something new. 78 00:05:22,641 --> 00:05:24,925 And then really find what feels good for 79 00:05:24,925 --> 00:05:27,561 these last rounds on this side. 80 00:05:27,561 --> 00:05:30,430 Get a little freaky is kind of a great way of thinking about it. 81 00:05:30,430 --> 00:05:34,401 Like you want to kind of look and feel a little silly. 82 00:05:35,904 --> 00:05:38,256 So we're not repeating the same things but 83 00:05:38,256 --> 00:05:41,279 each time finding something new. 84 00:05:42,184 --> 00:05:44,539 Mmmm, should feel really good. 85 00:05:45,732 --> 00:05:49,155 But if you're nervous or you're new to the practice, 86 00:05:49,155 --> 00:05:54,623 just don't worry about looking silly or feeling strange. 87 00:05:54,623 --> 00:05:57,600 See if you can try to move past that a little bit, 88 00:05:57,600 --> 00:06:00,481 even if it's just an inch. 89 00:06:00,481 --> 00:06:02,464 Oh yeah, oh yeah. 90 00:06:03,888 --> 00:06:06,800 And then back to center where we go. 91 00:06:06,800 --> 00:06:09,002 It's amazing how something so small can just 92 00:06:09,002 --> 00:06:09,936 make such a difference. 93 00:06:09,936 --> 00:06:11,371 That felt good to me anyway. 94 00:06:11,371 --> 00:06:13,473 Here we go, hands come back to the heart. 95 00:06:13,473 --> 00:06:16,509 Inhale, use this Mudra here to lift the 96 00:06:16,509 --> 00:06:18,845 sternum up to the thumbs. 97 00:06:18,845 --> 00:06:21,648 Great, now interlace the fingertips and we're gonna 98 00:06:21,648 --> 00:06:24,651 slowly send the knuckles all the way out. 99 00:06:24,651 --> 00:06:27,621 Palms are gonna face towards you to start. 100 00:06:27,621 --> 00:06:29,990 So palms are gonna open, face towards you and you're gonna 101 00:06:29,990 --> 00:06:31,725 open the elbow creases up towards the sky. 102 00:06:31,725 --> 00:06:35,929 Thumbs up or down, yogi's choice. 103 00:06:35,929 --> 00:06:40,500 Okay, upper arm bones are rotating away from the ears, 104 00:06:40,500 --> 00:06:42,035 out and down. 105 00:06:42,035 --> 00:06:44,671 So like this (mimics creaking). 106 00:06:44,671 --> 00:06:46,445 'Kay, imagine that hip socket. 107 00:06:46,445 --> 00:06:48,174 And then pressing through the wrist, 108 00:06:48,174 --> 00:06:50,877 you should be able to feel this in the forearms and you want to 109 00:06:50,877 --> 00:06:54,848 try to keep your heart or your sternum lifted here. 110 00:06:54,848 --> 00:06:57,217 Draw the navel in so you're connected to your center. 111 00:06:57,217 --> 00:06:58,885 Just helps you sit up nice and tall. 112 00:06:58,885 --> 00:07:02,611 Beautiful for meditation or for our work in the garden. 113 00:07:02,611 --> 00:07:05,292 And then check it out, we're gonna inhale, 114 00:07:05,292 --> 00:07:06,459 exhale, flip. 115 00:07:06,459 --> 00:07:08,828 Palms go forward, thumbs down or in, 116 00:07:08,828 --> 00:07:12,198 yogi's choice and you're gonna try to maintain that rotation of 117 00:07:12,198 --> 00:07:13,500 the upper arm bone out. 118 00:07:13,500 --> 00:07:15,669 So try not to come here. 119 00:07:15,669 --> 00:07:18,259 But lift up through all four sides of the torso. 120 00:07:20,774 --> 00:07:24,978 You got it, one more breath, inhale. 121 00:07:24,978 --> 00:07:27,047 Nice, then exhale, break free. 122 00:07:27,047 --> 00:07:29,716 Right fingertips are gonna come all the way around. 123 00:07:29,716 --> 00:07:34,854 Left palm's gonna come to the outer edge of your right leg and 124 00:07:34,854 --> 00:07:37,457 we're gonna find a twist. 125 00:07:37,457 --> 00:07:42,429 Breathing in, lifting up nice and tall through the chest and 126 00:07:42,429 --> 00:07:46,232 breathing out, gazing over the right shoulder. 127 00:07:46,232 --> 00:07:48,401 One more time, inhale. 128 00:07:48,401 --> 00:07:50,170 Lift and lengthen. 129 00:07:50,170 --> 00:07:52,806 And exhale to journey a little bit more into your twist. 130 00:07:52,806 --> 00:07:54,808 Hold on to your center. 131 00:07:56,176 --> 00:07:58,878 Awesome, we're gonna come all the way back to center. 132 00:07:58,878 --> 00:08:01,715 Release, palms come together at the heart. 133 00:08:01,715 --> 00:08:04,117 Awesome, interlace the fingertips. 134 00:08:04,117 --> 00:08:07,587 Then send the knuckles all the way away from you. 135 00:08:07,587 --> 00:08:09,556 Open up through the palms. 136 00:08:09,556 --> 00:08:12,692 Upper arm bones rotate out, heart lifts up. 137 00:08:12,692 --> 00:08:14,194 Press, press, press. 138 00:08:14,194 --> 00:08:16,396 Wrists forward so you feel that awesome stretch 139 00:08:16,396 --> 00:08:18,937 through the forearm. Deep breath in. 140 00:08:18,941 --> 00:08:20,834 Exhale, flip it out. 141 00:08:20,834 --> 00:08:25,605 Palms press forward, we stretch through the palms here. 142 00:08:25,605 --> 00:08:29,376 Upper arm bones still maintaining that snuggily 143 00:08:29,376 --> 00:08:31,378 outward rotation. 144 00:08:32,946 --> 00:08:35,881 Yes, then take a deep breath in. 145 00:08:35,881 --> 00:08:37,851 Exhale, release fingers. 146 00:08:37,851 --> 00:08:41,221 Left fingertips come all the way behind and right arm 147 00:08:41,221 --> 00:08:43,056 comes all the way over. 148 00:08:43,056 --> 00:08:47,427 Find a little connection to the outer edge of your left leg. 149 00:08:47,427 --> 00:08:49,963 Notice how this side could be different here so inhale, 150 00:08:49,963 --> 00:08:51,931 sit up nice and tall. 151 00:08:51,931 --> 00:08:53,633 Just careful not to go through the motions. 152 00:08:53,633 --> 00:08:55,402 Pay attention. 153 00:08:55,402 --> 00:08:58,335 Stick with the sensation and then exhale, twist. 154 00:08:59,973 --> 00:09:02,041 Sweet, inhale, lift and lengthen. 155 00:09:02,041 --> 00:09:04,778 Draw your navel in and up just a bit. 156 00:09:04,778 --> 00:09:07,200 And then exhale, twist. 157 00:09:09,282 --> 00:09:11,651 Awesome, inhale to come back to center. 158 00:09:11,651 --> 00:09:13,153 Palms back at the heart. 159 00:09:13,153 --> 00:09:14,454 Anjuli Mudra. 160 00:09:14,454 --> 00:09:16,852 Just close your eyes, find your breath. 161 00:09:22,061 --> 00:09:24,764 Beautiful, now we're gonna send both fingertips out. 162 00:09:24,764 --> 00:09:26,533 Right hand's gonna come just to the 163 00:09:26,533 --> 00:09:28,435 tops of your left fingertips. 164 00:09:28,435 --> 00:09:30,437 You're gonna stretch through the palm. 165 00:09:30,437 --> 00:09:33,573 So you're holding your center fingers depending on 166 00:09:33,573 --> 00:09:34,340 how many fingers you have. 167 00:09:34,340 --> 00:09:36,042 You're gonna hold your center fingers and 168 00:09:36,042 --> 00:09:38,545 let your outer fingers stretch, stretch, stretch. 169 00:09:40,747 --> 00:09:42,615 And you know you can do different variations of this 170 00:09:42,615 --> 00:09:44,784 depending on what's going on in your body but if you're just 171 00:09:44,784 --> 00:09:48,555 doing this for preventative care you can try my variation. 172 00:09:50,604 --> 00:09:52,833 And then switch. 173 00:09:52,833 --> 00:09:55,337 Left hand comes to the tops of the fingers here. 174 00:09:55,337 --> 00:09:58,665 Then you're gonna try to spread the outer fingers left to right. 175 00:09:58,665 --> 00:10:01,267 So for most, not all people, it would be thumb and pinky 176 00:10:01,267 --> 00:10:03,269 reaching out kinda like hang loose. 177 00:10:05,038 --> 00:10:06,272 Yes! 178 00:10:06,272 --> 00:10:09,242 And then here we go, release that knuckles. 179 00:10:09,242 --> 00:10:14,113 Hands come into fists, knuckles are gonna draw big circles 180 00:10:14,113 --> 00:10:16,416 all the way around. 181 00:10:16,416 --> 00:10:19,953 Then take 'em all the way to the sides. 182 00:10:19,953 --> 00:10:22,822 Big, big, big and then allow them to get bigger from here. 183 00:10:22,822 --> 00:10:24,837 Connecting to the shoulder. 184 00:10:26,994 --> 00:10:29,706 And then reverse. 185 00:10:36,903 --> 00:10:39,839 Great and then left hand's gonna come to the heart. 186 00:10:39,839 --> 00:10:42,442 Right hand's gonna come all the way forward, 187 00:10:42,442 --> 00:10:43,877 and around and over to the left. 188 00:10:43,877 --> 00:10:47,046 So we're basically back in that twist pose but left hand is on 189 00:10:47,046 --> 00:10:49,649 the heart and right fingertips reaching forward. 190 00:10:49,649 --> 00:10:53,119 Breathe here, close your eyes and let your breath be really 191 00:10:53,119 --> 00:10:54,354 big and wide here. 192 00:10:54,354 --> 00:10:55,622 So what do I mean by that? 193 00:10:55,622 --> 00:10:58,758 See if you can feel all four sides of your torso kind of 194 00:10:58,758 --> 00:11:03,763 expand, your rib cage expand as you breath in. 195 00:11:03,763 --> 00:11:06,432 And shoulders soften as you breath out. 196 00:11:06,432 --> 00:11:08,630 One more time, you got it. Inhale. 197 00:11:08,630 --> 00:11:11,337 Breathe into the rib cage. 198 00:11:11,337 --> 00:11:12,839 And exhale, shoulders come down. 199 00:11:12,839 --> 00:11:14,374 Awesome, release the left hand. 200 00:11:14,374 --> 00:11:15,616 Nice and easy. You're gonna bring it to the 201 00:11:15,616 --> 00:11:18,912 outer edge of your right arm bone. 202 00:11:18,912 --> 00:11:21,073 (laughs) Shoulder. 203 00:11:21,073 --> 00:11:22,549 And then here we go, we know this stretch. 204 00:11:22,549 --> 00:11:24,817 You might slide it all the way over to the wrist. 205 00:11:24,817 --> 00:11:26,686 You might stay here. 206 00:11:26,686 --> 00:11:27,987 Find what feels good. 207 00:11:27,987 --> 00:11:29,942 Breath into the upper back body. 208 00:11:29,942 --> 00:11:32,392 We're gonna move to the lower back in just a sec. 209 00:11:36,563 --> 00:11:37,664 Awesome, release. 210 00:11:37,664 --> 00:11:39,899 Right hand comes to your heart center. 211 00:11:39,899 --> 00:11:41,901 Feel the warmth of your hand on your heart. 212 00:11:41,901 --> 00:11:43,469 The beauty of yoga. 213 00:11:43,469 --> 00:11:47,407 We spin all these plates off the mat and then the yoga practice 214 00:11:47,407 --> 00:11:50,843 asks us to spin plates but in a way that feels good. 215 00:11:50,843 --> 00:11:53,146 Preparing us for all the time off the mat. 216 00:11:53,146 --> 00:11:56,082 Left fingertips now reach all the way across. 217 00:11:56,082 --> 00:11:58,551 Again, you're essentially in this bind, 218 00:11:58,551 --> 00:12:00,553 this twist that we did before. 219 00:12:00,553 --> 00:12:04,123 The right hand's on the heart, left fingertips forward. 220 00:12:04,123 --> 00:12:07,126 Here we go, so we're strengthening the midline here. 221 00:12:07,126 --> 00:12:08,414 Inhale. 222 00:12:09,625 --> 00:12:11,372 And exhale. 223 00:12:11,372 --> 00:12:12,691 Might be a little uncomfortable. 224 00:12:12,691 --> 00:12:15,179 Inhale. 225 00:12:15,179 --> 00:12:18,541 Breathe into the rib cage and exhale. 226 00:12:18,541 --> 00:12:20,286 Breathing into the lats. 227 00:12:20,286 --> 00:12:22,142 Stretching through the rhomboids, one more. 228 00:12:22,142 --> 00:12:24,590 Inhale, feel the expansion through your rib cage. 229 00:12:26,346 --> 00:12:28,147 And exhale, relax the shoulders down. 230 00:12:29,476 --> 00:12:31,232 Great work. 231 00:12:31,232 --> 00:12:35,188 Right arm comes around and we can find this connection right 232 00:12:35,188 --> 00:12:37,457 palm to the outer arm. 233 00:12:37,457 --> 00:12:39,425 Maybe up at the top or all the way here. 234 00:12:39,425 --> 00:12:41,060 You might know this from gym class. 235 00:12:41,060 --> 00:12:43,062 Breathe deep. 236 00:12:51,004 --> 00:12:54,207 Awesome and then slowly release. 237 00:12:54,207 --> 00:12:57,477 We're gonna slowly, gently, lovingly come on to all fours 238 00:12:57,477 --> 00:13:02,048 now for a couple more Cat-Cows. 239 00:13:03,044 --> 00:13:04,417 So we did the seated spinal flex. 240 00:13:04,417 --> 00:13:05,585 We're gonna do just a few more. 241 00:13:05,585 --> 00:13:08,388 And use the blanket or the towel you brought to class 242 00:13:08,388 --> 00:13:11,691 here to pad the knees. Why not? 243 00:13:11,691 --> 00:13:14,327 When you get there, move with your breath. 244 00:13:14,327 --> 00:13:15,194 Nice and slow. 245 00:13:15,194 --> 00:13:16,896 You're gonna inhale, drop the belly, 246 00:13:16,896 --> 00:13:18,164 scoop the heart forward. 247 00:13:18,164 --> 00:13:20,033 You might pause here today. 248 00:13:20,033 --> 00:13:21,034 Take a breath or two. 249 00:13:21,034 --> 00:13:26,172 Try to find those wide torso breaths. 250 00:13:26,172 --> 00:13:28,975 And then on an exhale, whenever you're ready you can round 251 00:13:28,975 --> 00:13:31,210 through, close your eyes. 252 00:13:31,210 --> 00:13:34,647 And then just flow through a couple times on your own. 253 00:13:34,647 --> 00:13:36,649 Feeling your breath. 254 00:13:36,649 --> 00:13:38,084 Feeling your body. 255 00:13:38,084 --> 00:13:39,795 Feeling yo'self. 256 00:13:39,795 --> 00:13:44,424 You can, of course, veer off the railroad tracks at any time. 257 00:13:44,424 --> 00:13:47,860 Bumping the hips left to right. 258 00:13:47,860 --> 00:13:50,363 Clawing through the fingertips. 259 00:13:50,363 --> 00:13:52,844 Checking in with the head, the neck. 260 00:14:00,206 --> 00:14:03,076 Awesome and then when you feel satisfied go ahead and work your 261 00:14:03,076 --> 00:14:06,048 way back to a nice neutral spine. 262 00:14:06,048 --> 00:14:08,514 And you're gonna just walk both hands over towards 263 00:14:08,514 --> 00:14:09,982 the left side of your mat. 264 00:14:09,982 --> 00:14:13,352 Walk your knees in towards the center. 265 00:14:13,352 --> 00:14:16,189 So not super drastic but just over towards the left side 266 00:14:16,189 --> 00:14:19,258 because then you're gonna slowly kick your right leg out. 267 00:14:19,258 --> 00:14:20,727 Connect to your core here. 268 00:14:20,727 --> 00:14:22,174 Just kick, kick, kick. 269 00:14:22,174 --> 00:14:25,298 And then you're gonna slowly bring it in and 270 00:14:25,298 --> 00:14:27,700 step it all the way up. 271 00:14:27,700 --> 00:14:29,302 So the left hands are towards 272 00:14:29,302 --> 00:14:31,504 the left of the arch of your right foot. 273 00:14:31,504 --> 00:14:34,941 So we're not framing the hand here but we're kind of in a 274 00:14:34,941 --> 00:14:37,043 modified Lizard Pose here and you have 275 00:14:37,043 --> 00:14:39,212 the padding on the knee here. 276 00:14:39,212 --> 00:14:42,381 So once you get there, check to make sure your 277 00:14:42,381 --> 00:14:45,243 front knee's over your front ankle. 278 00:14:45,243 --> 00:14:47,620 And then when you're set plant 279 00:14:47,620 --> 00:14:49,222 through all four corners of the feet. 280 00:14:49,222 --> 00:14:52,825 Press away from the yoga mat so you're not collapsing into the 281 00:14:52,825 --> 00:14:55,561 earth here but there's integrity in the spine and the torso. 282 00:14:55,561 --> 00:14:58,898 And then you're just gonna really gently pull the right hip 283 00:14:58,898 --> 00:15:02,034 crease back just a bit and breathe. 284 00:15:02,034 --> 00:15:04,604 If the wrists are still sensitive or building 285 00:15:04,604 --> 00:15:08,307 strength in the wrist you can come on to the fists here. 286 00:15:08,307 --> 00:15:11,511 And so now we're starting to feel opening through the front 287 00:15:11,511 --> 00:15:14,080 of the left hit crease, the psoas. 288 00:15:14,080 --> 00:15:16,916 We're connected by drawing our lower belly just in and up a 289 00:15:16,916 --> 00:15:23,222 hair and again peeling through the right hip crease. 290 00:15:23,222 --> 00:15:25,668 So peeling back through that right hip crease. 291 00:15:25,668 --> 00:15:28,728 Maybe take your gaze forward. 292 00:15:28,728 --> 00:15:31,197 And then maybe draw a line with your nose all the way 293 00:15:31,197 --> 00:15:33,166 past your right shoulder. 294 00:15:33,166 --> 00:15:36,302 Let your right knee hug in towards the midline. 295 00:15:36,302 --> 00:15:39,105 Take one more breath. 296 00:15:39,105 --> 00:15:42,197 Lovely and then slowly come back. 297 00:15:42,197 --> 00:15:43,776 You're just gonna come right back out 298 00:15:43,776 --> 00:15:44,644 the same way you went in. 299 00:15:44,644 --> 00:15:46,712 So you're gonna plant the palms, connect to your center, 300 00:15:46,712 --> 00:15:50,316 shift the hips back and then slowly bring the right knee to 301 00:15:50,316 --> 00:15:52,618 kiss the left and then walk the hands, 302 00:15:52,618 --> 00:15:55,755 the palms over towards the right side of your mat. 303 00:15:55,755 --> 00:15:58,658 Here we go, find your core here as you kick out 304 00:15:58,658 --> 00:15:59,759 through the left foot. 305 00:15:59,759 --> 00:16:02,628 Straighten through the left leg. 306 00:16:02,628 --> 00:16:03,830 Beautiful, kick, kick, kick. 307 00:16:03,830 --> 00:16:07,919 Find length, space and then as you're ready navel draws in and 308 00:16:07,919 --> 00:16:11,103 up as you slowly squeeze the left knee in towards the chest, 309 00:16:11,103 --> 00:16:14,607 the heart and then step it up. 310 00:16:14,607 --> 00:16:17,844 Great, check to make sure your front knee's over front ankle. 311 00:16:17,844 --> 00:16:20,413 Can adjust the palms any which way you like. 312 00:16:20,413 --> 00:16:22,949 Find that integrity through all four sides of the torso. 313 00:16:22,949 --> 00:16:26,118 So careful not to collapse here into the stretch. 314 00:16:26,118 --> 00:16:31,123 But you actually can create more stability in your muscles by 315 00:16:31,123 --> 00:16:36,696 slowly working your way to a nice connection to your center 316 00:16:36,696 --> 00:16:38,364 and through you midline so that you can hold 317 00:16:38,364 --> 00:16:41,029 yourself up with more ease. 318 00:16:41,029 --> 00:16:46,105 So this is, believe it or not, a good one for those who 319 00:16:46,105 --> 00:16:49,668 do yard work or anything like that. 320 00:16:49,668 --> 00:16:54,505 Any really chore where we want to be working for 321 00:16:54,505 --> 00:16:57,499 ourselves and not against. Right? 322 00:16:57,499 --> 00:17:00,019 So in case anyone did not catch that is what I'm talking about 323 00:17:00,019 --> 00:17:03,055 is notice if you're kind of collapsing into the stretch. 324 00:17:03,055 --> 00:17:07,827 (groans) Letting gravity do the work or if you are maintaining a 325 00:17:07,827 --> 00:17:11,739 connection to your midline throughout. 326 00:17:11,739 --> 00:17:14,391 So holding yourself up. 327 00:17:14,391 --> 00:17:17,103 And it can be hard work at first but with more practice 328 00:17:17,103 --> 00:17:19,638 it becomes easier. 329 00:17:19,638 --> 00:17:22,907 Activating, pulling the left hip crease back. 330 00:17:24,724 --> 00:17:27,979 And then as you're ready sending your gaze forward. 331 00:17:29,482 --> 00:17:31,951 And then as you're ready slowly turning to look 332 00:17:31,951 --> 00:17:33,786 past your left shoulder. 333 00:17:33,786 --> 00:17:35,073 Breathe. 334 00:17:36,145 --> 00:17:37,425 Breathe. 335 00:17:39,392 --> 00:17:41,857 Nice and then slowly come back. 336 00:17:41,857 --> 00:17:43,462 We'll release. 337 00:17:43,462 --> 00:17:46,399 Just the same way we came in so stay connected to your core, 338 00:17:46,399 --> 00:17:48,434 bring that left knee back. 339 00:17:48,434 --> 00:17:51,671 And then you're gonna come hands as wide as the yoga mat. 340 00:17:51,671 --> 00:17:54,807 Knees as wide as the yoga mat or your blanket or towel. 341 00:17:54,807 --> 00:17:56,108 Big toes to touch. 342 00:17:56,108 --> 00:17:57,910 Send the hips back. 343 00:17:57,910 --> 00:18:01,514 Extended Child's Pose. 344 00:18:01,514 --> 00:18:04,817 Close your eyes here, find your breath. 345 00:18:04,817 --> 00:18:07,075 Surrender heart to earth. 346 00:18:13,678 --> 00:18:17,555 Let the sound of your breath nurture and ground you here. 347 00:18:22,912 --> 00:18:25,147 And then see if you can really start to breathe 348 00:18:25,147 --> 00:18:28,641 into the lower back body. 349 00:18:28,641 --> 00:18:30,496 Whatever that means to you. 350 00:18:32,022 --> 00:18:35,251 (breathing rhythmically) 351 00:18:51,598 --> 00:18:54,300 Good, now slowly press into the tops of the feet. 352 00:18:54,300 --> 00:18:56,569 We'll shift gears coming back up. 353 00:18:56,569 --> 00:18:58,637 We're gonna walk the hands underneath the wrists here. 354 00:18:58,637 --> 00:18:59,739 Keep the knees where they are. 355 00:18:59,739 --> 00:19:01,640 You're gonna turn the left fingers 356 00:19:01,640 --> 00:19:03,542 all the way around and out. 357 00:19:03,542 --> 00:19:06,412 Right fingers all the way around and out and then we're gonna 358 00:19:06,412 --> 00:19:09,715 press away from the yoga mat, curl the toes under, 359 00:19:09,715 --> 00:19:11,283 and lean back. 360 00:19:11,283 --> 00:19:13,252 And you might find, oh, no, this is it. 361 00:19:13,252 --> 00:19:16,222 This is how far I'll go back. 362 00:19:16,222 --> 00:19:17,823 Or maybe you can go a little further back, 363 00:19:17,823 --> 00:19:19,392 walking the hands in. 364 00:19:19,392 --> 00:19:21,093 So just notice where you are today. 365 00:19:21,093 --> 00:19:24,260 No need to push here one bit. 366 00:19:27,466 --> 00:19:31,637 And then for those who aren't actually gardeners or do any 367 00:19:31,637 --> 00:19:36,442 gardening in reality, we'll take our metaphorical gardeners and 368 00:19:36,442 --> 00:19:38,844 we're gonna do a big, big lion's breath here. 369 00:19:38,844 --> 00:19:40,780 So shedding anything that's not serving us. 370 00:19:40,780 --> 00:19:44,517 Letting go of anything that we just don't need any more so that 371 00:19:44,517 --> 00:19:48,154 we have the energy and the time and the space but really the 372 00:19:48,154 --> 00:19:51,991 right mindset to plant new seeds, 373 00:19:51,991 --> 00:19:53,259 to allow new things to come in. 374 00:19:53,259 --> 00:19:54,894 So here we go. 375 00:19:54,894 --> 00:19:56,562 Really stretching through the fascia of the foot. 376 00:19:56,562 --> 00:19:58,898 Of course, stretching through the arms here. 377 00:19:58,898 --> 00:20:01,300 Take a big inhale to lift your chest. 378 00:20:01,300 --> 00:20:03,169 Open, nice wide collarbones. 379 00:20:03,169 --> 00:20:06,839 You look forward, inhale in through the nose. 380 00:20:06,839 --> 00:20:08,374 And exhale, stick your tongue out, 381 00:20:08,374 --> 00:20:10,409 send your gaze up towards the sky. 382 00:20:12,878 --> 00:20:13,979 One more, big inhale. 383 00:20:13,979 --> 00:20:15,708 We got it. 384 00:20:16,633 --> 00:20:17,949 Let it roar. 385 00:20:19,819 --> 00:20:21,921 Awesome, with control press into your toes. 386 00:20:21,921 --> 00:20:25,024 Shift forward nice and slow guys. 387 00:20:25,024 --> 00:20:27,460 Walk the palms back up. 388 00:20:27,460 --> 00:20:30,178 Great, walk the knees back in. 389 00:20:30,178 --> 00:20:33,199 And swing the legs to one side, any side. 390 00:20:33,199 --> 00:20:35,201 Come to a seat. 391 00:20:36,869 --> 00:20:38,871 Great, send your legs in front of you. 392 00:20:40,021 --> 00:20:41,974 And if you need to take some Thriller arms, 393 00:20:41,974 --> 00:20:43,976 go for it. 394 00:20:50,850 --> 00:20:53,953 Fabulous, as you're ready you're gonna pick up your right knee. 395 00:20:53,953 --> 00:20:57,556 Right foot firmly planted into the earth. 396 00:20:57,556 --> 00:21:01,427 Great, hug you're right knee with your left elbow and send 397 00:21:01,427 --> 00:21:04,330 your right fingertips behind. 398 00:21:04,330 --> 00:21:06,999 Inhale to lift and lengthen. 399 00:21:06,999 --> 00:21:09,268 Exhale, journey into your twist. 400 00:21:09,268 --> 00:21:11,036 Flex through your left foot. 401 00:21:11,036 --> 00:21:13,038 Spread your left toes. 402 00:21:15,207 --> 00:21:18,310 Inhale, sit up nice and tall. 403 00:21:18,310 --> 00:21:21,814 Exhale, slowly coming all the way back. 404 00:21:21,814 --> 00:21:24,884 Keep the right foot, right knee where it is. 405 00:21:24,884 --> 00:21:28,320 Inhale, reach up towards the sky with your right fingertips. 406 00:21:28,320 --> 00:21:31,991 Think up and over as you reach all the way over either towards 407 00:21:31,991 --> 00:21:36,629 your left shin or the outer edge of your left leg, 408 00:21:36,629 --> 00:21:40,900 outer edge of your left ankle or maybe in time all the way to 409 00:21:40,900 --> 00:21:45,671 grab the outer edge of your left foot. 410 00:21:45,671 --> 00:21:48,690 Now squeeze the right knee in as much as you can. 411 00:21:48,690 --> 00:21:52,378 And left hand can come gently on the ground here or you can take 412 00:21:52,378 --> 00:21:55,648 it into a little bind bringing left fingertips to the front of 413 00:21:55,648 --> 00:21:58,551 the right hip crease or maybe just to lower back. 414 00:21:58,551 --> 00:22:00,553 Send breath and love to your lower back as you 415 00:22:00,553 --> 00:22:04,657 relax the head over, bow gently. 416 00:22:04,657 --> 00:22:08,260 And then slowly release and we'll switch. 417 00:22:08,260 --> 00:22:10,896 Right leg goes out, left leg comes in. 418 00:22:10,896 --> 00:22:15,058 Firmly plant left foot to the ground with consciousness. 419 00:22:16,936 --> 00:22:19,738 And then hug, hook your right elbow to your left knee. 420 00:22:19,738 --> 00:22:22,208 Sit up nice and tall. 421 00:22:22,208 --> 00:22:23,375 Flex through your right toes. 422 00:22:23,375 --> 00:22:26,233 In fact, spread the right toes. 423 00:22:26,233 --> 00:22:27,446 And nice, easy twist here. 424 00:22:27,446 --> 00:22:29,548 Big inhale. 425 00:22:29,548 --> 00:22:31,550 Exhale, look past your left shoulder. 426 00:22:33,953 --> 00:22:35,921 Benji is so cute today. 427 00:22:36,786 --> 00:22:38,457 It's like a little donkey. 428 00:22:38,457 --> 00:22:39,458 Inhale one more time. 429 00:22:39,458 --> 00:22:41,306 Sit up nice and tall, smile. 430 00:22:42,284 --> 00:22:44,096 And exhale, twist. 431 00:22:47,366 --> 00:22:50,803 Awesome, slowly bring it back to center. 432 00:22:50,803 --> 00:22:53,339 Regroup, find a nice connection to your midline. 433 00:22:53,339 --> 00:22:55,541 Then left fingertips reach all the way up. 434 00:22:55,541 --> 00:22:59,044 Create length and space and then think up and over as you either 435 00:22:59,044 --> 00:23:03,082 grab the outer edge of your right leg, 436 00:23:03,082 --> 00:23:08,821 right ankle, or in time all the way to grab the right foot. 437 00:23:10,207 --> 00:23:12,658 Then when you have your bind, wherever it may be, 438 00:23:12,658 --> 00:23:15,036 squeeze left knee in. 439 00:23:17,162 --> 00:23:21,200 Then right hand can come to the earth for stability. 440 00:23:21,200 --> 00:23:24,904 Creating a little extra length here for this bind. 441 00:23:24,904 --> 00:23:26,905 Or in time you can reach around, 442 00:23:26,905 --> 00:23:28,907 grab the front of the left hip crease. 443 00:23:31,810 --> 00:23:33,946 If you're new to the practice, there's a lot going on here, 444 00:23:33,946 --> 00:23:35,114 it's all good. 445 00:23:35,114 --> 00:23:38,050 We have literally millions of people practicing 446 00:23:38,050 --> 00:23:42,187 so don't be judgmental. Be kind. 447 00:23:42,187 --> 00:23:44,623 I'm offering options always for many 448 00:23:44,623 --> 00:23:47,726 different types of moods and bodies. 449 00:23:47,726 --> 00:23:51,030 So it's awesome because you can really get thrust into the 450 00:23:51,030 --> 00:23:56,201 driver's seat of your home practice in a way that will 451 00:23:56,201 --> 00:23:58,070 hopefully keep you coming back. 452 00:23:58,070 --> 00:24:01,073 Alright, one more breath. 453 00:24:01,073 --> 00:24:02,975 And then exhale, release. 454 00:24:02,975 --> 00:24:06,545 That said, it's not always easy. 455 00:24:06,545 --> 00:24:08,747 We're gonna bring the soles of the feet together here for our 456 00:24:08,747 --> 00:24:10,412 final upright posture. 457 00:24:10,412 --> 00:24:14,486 You're gonna bring the thumbs to the arches of the feet here. 458 00:24:14,486 --> 00:24:19,158 And yep, you guessed it a little sensual massage. 459 00:24:19,158 --> 00:24:20,959 No, just kidding but a little self massage. 460 00:24:20,959 --> 00:24:22,361 You can make it sensual. 461 00:24:22,361 --> 00:24:24,363 Like I said, you are in the driver's seat. 462 00:24:26,765 --> 00:24:29,134 And all jokes aside this is a great metaphor. 463 00:24:29,134 --> 00:24:30,569 Particularly if you're one of 464 00:24:30,569 --> 00:24:33,739 the metaphorical gardeners here today. 465 00:24:33,739 --> 00:24:35,808 But you are responsible, right? 466 00:24:35,808 --> 00:24:39,678 The yoga practice teaches us this. 467 00:24:39,678 --> 00:24:42,214 You are in charge of your experience. 468 00:24:42,214 --> 00:24:44,205 Can you control everything? 469 00:24:44,205 --> 00:24:46,352 Of course not. 470 00:24:46,352 --> 00:24:50,011 But can you control how you react and how you move and 471 00:24:50,013 --> 00:24:52,607 how you brace yourself? 472 00:24:52,607 --> 00:24:56,595 And the quality of your experience? 473 00:24:56,595 --> 00:24:58,597 Absolutely. 474 00:24:59,765 --> 00:25:02,401 Okay, after a little sensual massage, just kidding. 475 00:25:02,401 --> 00:25:06,038 After your self massage, you're gonna grab the ankles. 476 00:25:06,038 --> 00:25:08,607 Upper arm bones, think about the joint here. 477 00:25:08,607 --> 00:25:11,143 So the joint's gonna go in and around and down. 478 00:25:11,143 --> 00:25:12,311 You're gonna lift your chest. 479 00:25:12,311 --> 00:25:13,979 Cobbler's Pose. 480 00:25:13,979 --> 00:25:18,050 Inhale in, lift your chest, open your throat. 481 00:25:18,050 --> 00:25:22,187 And exhale, slowly sending the heart forward. 482 00:25:22,187 --> 00:25:26,174 You can use the elbows here to press the legs down gently. 483 00:25:26,174 --> 00:25:30,829 You can also grab the toes if that feels better. 484 00:25:30,829 --> 00:25:32,498 Eventually you're gonna allow the weight of 485 00:25:32,498 --> 00:25:35,501 the head mindfully to bow. 486 00:25:35,501 --> 00:25:38,283 Feeling that full release in the back body. 487 00:25:50,515 --> 00:25:54,553 Now take a quiet moment to connect to your heart space. 488 00:25:54,553 --> 00:25:56,388 Whatever that means to you. 489 00:25:56,388 --> 00:25:58,390 Maybe it's just listening to your breath. 490 00:26:02,995 --> 00:26:06,865 As you inhale, feel the skin of your back body stretch. 491 00:26:08,790 --> 00:26:14,106 And as you exhale, plant the sits bones down to the earth 492 00:26:14,106 --> 00:26:19,745 and grow, eh? Up super tall through the spine. 493 00:26:22,820 --> 00:26:25,784 So good, yoga works, man! 494 00:26:25,784 --> 00:26:26,919 Hopefully you're feeling good. 495 00:26:26,919 --> 00:26:28,520 If not, let's keep going. 496 00:26:28,520 --> 00:26:29,688 We're gonna slowly release. 497 00:26:29,688 --> 00:26:32,024 Bring the knees in toward center. 498 00:26:32,024 --> 00:26:33,959 So the blanket's gonna, or the pillow 499 00:26:33,959 --> 00:26:36,495 is gonna either become, sorry. 500 00:26:36,495 --> 00:26:39,898 Your blanket or towel's going to become a pillow for your head 501 00:26:39,898 --> 00:26:43,435 or you could roll it up to put it behind the legs. 502 00:26:43,435 --> 00:26:47,639 Or sometimes it's nice to put it on tops of the hip creases. 503 00:26:47,639 --> 00:26:50,642 But if that's your choice we'll do that in just a second 'cause 504 00:26:50,642 --> 00:26:53,345 we're gonna end with a little Supine Twist. 505 00:26:53,345 --> 00:26:56,348 So hug the right knee in, keep the left leg out. 506 00:26:56,348 --> 00:26:59,284 Arms are gonna come to cactus arms here and honor our theme 507 00:26:59,284 --> 00:27:01,987 but also just to open up through the armpit chest. 508 00:27:01,987 --> 00:27:06,058 Inhale, exhale, slowly send your right knee over towards 509 00:27:06,058 --> 00:27:07,459 the left side of the body. 510 00:27:07,459 --> 00:27:11,196 And if you need to shift your hips in towards center. 511 00:27:11,196 --> 00:27:13,131 From here keep the right hand where it is. 512 00:27:13,131 --> 00:27:15,734 If you want a little more you can bring the left palm gently 513 00:27:15,734 --> 00:27:18,670 to your right leg. 514 00:27:18,670 --> 00:27:23,575 Lastly, turning nose over towards the right. 515 00:27:23,575 --> 00:27:27,613 Gaze over to the right or close your eyes. 516 00:27:27,613 --> 00:27:28,737 Inhale. 517 00:27:30,209 --> 00:27:32,618 Exhale, relax. 518 00:27:34,105 --> 00:27:37,623 Good, inhale to slowly release and come back to center. 519 00:27:37,623 --> 00:27:41,293 And you're just gonna switch to the other side. 520 00:27:41,293 --> 00:27:44,563 Right leg out, left leg in, cactus arms. 521 00:27:44,563 --> 00:27:47,799 Inhale, breathe into your belly. 522 00:27:47,799 --> 00:27:49,902 And exhale, guiding the left knee, 523 00:27:49,902 --> 00:27:52,604 ooh, over towards the right. 524 00:27:52,604 --> 00:27:55,107 Shift your hips towards the middle if you want and then 525 00:27:55,107 --> 00:27:57,743 right hand will come down and 526 00:27:57,743 --> 00:28:00,333 we'll turn nose towards the left. 527 00:28:01,747 --> 00:28:04,116 Find release with your breath, inhale. 528 00:28:06,415 --> 00:28:08,220 And let it go. 529 00:28:17,095 --> 00:28:18,144 Fabulous. 530 00:28:18,145 --> 00:28:20,680 With your breath, inhale. 531 00:28:20,680 --> 00:28:23,874 Exhale to slowly release. 532 00:28:23,874 --> 00:28:27,184 Do what you will (clears throat), excuse me. 533 00:28:27,184 --> 00:28:28,941 With your blankey. 534 00:28:28,941 --> 00:28:31,443 So pillow, maybe cover the eyes, 535 00:28:31,443 --> 00:28:34,479 bring it to the tops of the thighs. 536 00:28:34,479 --> 00:28:38,099 You're gonna extend the legs out long. 537 00:28:38,099 --> 00:28:42,822 Arms placed meticulously at your sides 538 00:28:42,822 --> 00:28:45,722 with the palms facing up. 539 00:28:45,722 --> 00:28:48,012 Now close your eyes, allow your toes to soften. 540 00:28:48,012 --> 00:28:52,497 Allow your fingers to just kind of soften and curl up gently. 541 00:28:52,497 --> 00:28:54,566 Then here we go, one last active breath. 542 00:28:54,566 --> 00:28:59,571 Inhale in and exhale, 543 00:28:59,571 --> 00:29:00,571 let everything go. 544 00:29:01,807 --> 00:29:03,809 Just let your breath be natural. 545 00:29:06,144 --> 00:29:10,122 Returning back to it so it's regular, 546 00:29:11,783 --> 00:29:13,974 ongoing ebb and flow. 547 00:29:20,247 --> 00:29:24,262 We'll take just a couple quiet moments here to allow the 548 00:29:24,262 --> 00:29:28,967 benefits and the nutrients of our practice to settle in the 549 00:29:28,967 --> 00:29:33,759 soil so that when you sit up you can feel renewed knowing that 550 00:29:33,759 --> 00:29:35,941 you took this time for yourself. 551 00:29:37,242 --> 00:29:40,258 To learn, to balance, 552 00:29:41,350 --> 00:29:44,305 to bring an equilibrium back to the mind 553 00:29:44,305 --> 00:29:49,905 and the body so that you can evolve and grow. 554 00:30:21,587 --> 00:30:25,357 As you're ready, we'll gently begin to deepen the breath. 555 00:30:28,093 --> 00:30:29,194 If you want more time here, 556 00:30:29,194 --> 00:30:32,164 you can pause the video and return to this shape. 557 00:30:34,332 --> 00:30:39,004 Otherwise you'll begin to move your fingers and toes, 558 00:30:39,004 --> 00:30:41,516 move the tongue around the base of the mouth. 559 00:30:44,854 --> 00:30:47,045 Then slowly but surely we'll take a nice 560 00:30:47,045 --> 00:30:49,481 big full body stretch. 561 00:30:49,481 --> 00:30:52,184 Again, you can move at your own pace here, of course. 562 00:30:55,678 --> 00:31:00,080 Then as you're ready, come into a nice little seedling here so 563 00:31:00,080 --> 00:31:02,494 hug the knees into the chest. 564 00:31:02,494 --> 00:31:06,061 You might even peel the nose up towards the knees. 565 00:31:10,302 --> 00:31:13,271 And then begin to slowly open your eyes if you haven't already 566 00:31:13,271 --> 00:31:15,273 and we're gonna come to one side 567 00:31:15,273 --> 00:31:20,245 and then slowly grow all the way back up. 568 00:31:20,245 --> 00:31:23,404 Sitting up nice and tall through the spine. 569 00:31:23,404 --> 00:31:25,717 Of course, bring your hands together at the heart 570 00:31:25,717 --> 00:31:29,221 to close out our practice. 571 00:31:29,221 --> 00:31:33,325 Take a moment here to just feel gratitude for 572 00:31:33,325 --> 00:31:37,329 yourself for taking this time. 573 00:31:37,329 --> 00:31:40,365 Thank you for sharing your practice and your energy and 574 00:31:40,365 --> 00:31:42,534 your journey with me and all the beautiful people 575 00:31:42,534 --> 00:31:45,370 practicing along here. 576 00:31:45,370 --> 00:31:46,972 Leave a comment down below. 577 00:31:46,972 --> 00:31:50,809 Tell us how it's going for you and if you haven't already be 578 00:31:50,809 --> 00:31:52,614 sure to subscribe to the channel. 579 00:31:52,614 --> 00:31:53,678 I love you guys! 580 00:31:53,678 --> 00:31:55,480 We'll bring thumbs right up to the third eye, 581 00:31:55,480 --> 00:31:57,571 take a deep breath in. 582 00:31:57,571 --> 00:32:00,599 And exhale to bow. 583 00:32:00,602 --> 00:32:03,062 Namaste. 584 00:32:03,065 --> 00:32:07,963 (gentle music)