1
00:00:00,030 --> 00:00:01,709
hey everyone welcome to yoga with

2
00:00:01,709 --> 00:00:03,540
Adriene I am Adriene and today we have a

3
00:00:03,540 --> 00:00:06,750
sequence for your hamstrings a lot of us

4
00:00:06,750 --> 00:00:08,460
could use a little extra loving in the

5
00:00:08,460 --> 00:00:09,900
hammies and the whole sit bone to heel

6
00:00:09,900 --> 00:00:11,639
connection so today we're going to play

7
00:00:11,639 --> 00:00:13,559
with that again remembering that it's

8
00:00:13,559 --> 00:00:17,570
all connected baby and we're going to

9
00:00:17,570 --> 00:00:19,740
use a block if we have it if you don't

10
00:00:19,740 --> 00:00:21,390
have a block you might grab a book if

11
00:00:21,390 --> 00:00:24,689
you don't have this no problem but you

12
00:00:24,689 --> 00:00:26,550
probably will want this which is a strap

13
00:00:26,550 --> 00:00:29,609
or you can use a tie or a belt or

14
00:00:29,609 --> 00:00:31,019
something long enough to go from your

15
00:00:31,019 --> 00:00:34,110
hands to your toes alright so let's hop

16
00:00:34,110 --> 00:00:35,730
on the mat and give our hammies some

17
00:00:35,730 --> 00:00:38,779
good good lovin

18
00:00:48,300 --> 00:00:52,200
okay so to begin we're going to come

19
00:00:52,200 --> 00:00:54,330
onto our backs now for this sequence as

20
00:00:54,330 --> 00:00:56,310
I mentioned before you're going to need

21
00:00:56,310 --> 00:00:58,860
a strap or you can use your tie so grab

22
00:00:58,860 --> 00:01:02,910
your piece of rope or belt or tie and

23
00:01:02,910 --> 00:01:09,210
let's come to lay on slide back alright

24
00:01:09,210 --> 00:01:11,190
so I'm going to bring the knees up here

25
00:01:11,190 --> 00:01:12,900
soles of the feet on the mat and I'm

26
00:01:12,900 --> 00:01:14,760
just going to take a second to get

27
00:01:14,760 --> 00:01:17,610
comfortable so sometimes we can have

28
00:01:17,610 --> 00:01:19,260
kind of so much tension in the shoulders

29
00:01:19,260 --> 00:01:23,340
here that we get stuck so press into the

30
00:01:23,340 --> 00:01:25,680
head pressing the elbows and lift your

31
00:01:25,680 --> 00:01:27,330
chest up off the ground and draw the two

32
00:01:27,330 --> 00:01:29,460
shoulder blades in together and down I'm

33
00:01:29,460 --> 00:01:31,350
kind of opening up the chest area here

34
00:01:31,350 --> 00:01:34,050
I'm scratching my upper lip okay and

35
00:01:34,050 --> 00:01:36,149
then I'm going to tuck my pelvis in here

36
00:01:36,149 --> 00:01:39,060
too so tailbone lengthens down towards

37
00:01:39,060 --> 00:01:40,860
the bottom edge of the mat and I draw

38
00:01:40,860 --> 00:01:43,619
the navel down just slightly so I'm just

39
00:01:43,619 --> 00:01:47,520
coming to a nice open chest and I

40
00:01:47,520 --> 00:01:50,700
supported lower back cool beans now I'm

41
00:01:50,700 --> 00:01:54,149
going to take my strap or whatever you

42
00:01:54,149 --> 00:01:56,340
have and I'm going to take it in both

43
00:01:56,340 --> 00:01:57,990
hands extend the right leg up towards

44
00:01:57,990 --> 00:01:59,550
the sky keep this knee bent so both

45
00:01:59,550 --> 00:02:01,319
knees are bent so the left foots on the

46
00:02:01,319 --> 00:02:03,390
ground for support so working at all

47
00:02:03,390 --> 00:02:04,679
levels here but even if you're super

48
00:02:04,679 --> 00:02:07,140
flexible it's nice to just kind of set

49
00:02:07,140 --> 00:02:08,850
the tone and I'm going to be mindful on

50
00:02:08,850 --> 00:02:12,180
my mat right I took dance for many years

51
00:02:12,180 --> 00:02:13,350
and I can't tell you how many times I

52
00:02:13,350 --> 00:02:15,000
would just like come straight to here

53
00:02:15,000 --> 00:02:18,870
and I yeah yeah that's just so not so

54
00:02:18,870 --> 00:02:23,190
not kind practice a human okay so taking

55
00:02:23,190 --> 00:02:24,780
the strap I'm going to bring it to the

56
00:02:24,780 --> 00:02:28,349
ball joint of my right big toe just kind

57
00:02:28,349 --> 00:02:30,330
of take it from the big toe to the pinky

58
00:02:30,330 --> 00:02:33,150
- well joint there now knee is nice and

59
00:02:33,150 --> 00:02:35,459
bent here I'm just slowly slide the

60
00:02:35,459 --> 00:02:36,510
right heel up towards the sky

61
00:02:36,510 --> 00:02:39,840
now I might straighten the leg here or I

62
00:02:39,840 --> 00:02:42,150
might keep the knee bent generously

63
00:02:42,150 --> 00:02:43,980
making sure that the chest stays open

64
00:02:43,980 --> 00:02:45,630
here and the lower back nice and

65
00:02:45,630 --> 00:02:47,880
supported so I have the sole two left

66
00:02:47,880 --> 00:02:49,680
foot here for stability I'm going to

67
00:02:49,680 --> 00:02:52,590
take a deep breath in here and a long

68
00:02:52,590 --> 00:02:54,650
exhale out

69
00:02:54,650 --> 00:02:56,760
holding the strap of the tie in both

70
00:02:56,760 --> 00:03:00,380
hands here take a deep breath in and

71
00:03:00,500 --> 00:03:06,030
alongs slow release ouch cool make sure

72
00:03:06,030 --> 00:03:07,620
the neck isn't too tight here chances

73
00:03:07,620 --> 00:03:08,760
are you're probably looking at the video

74
00:03:08,760 --> 00:03:10,620
but when you look away just take a

75
00:03:10,620 --> 00:03:11,970
second to tuck the chin into the chest

76
00:03:11,970 --> 00:03:14,540
and feel the spine nice and long so

77
00:03:14,540 --> 00:03:16,770
especially as we work in these targeted

78
00:03:16,770 --> 00:03:18,570
muscle groups or these videos that kind

79
00:03:18,570 --> 00:03:20,670
of focus on one muscle group I just want

80
00:03:20,670 --> 00:03:21,930
to reiterate that it's all connected

81
00:03:21,930 --> 00:03:23,370
baby so we're paying attention to the

82
00:03:23,370 --> 00:03:26,010
line of the spine somehow something on

83
00:03:26,010 --> 00:03:28,770
my lip we're paying attention to the

84
00:03:28,770 --> 00:03:32,160
full body full body experience okay

85
00:03:32,160 --> 00:03:33,960
couple more breaths here we can begin to

86
00:03:33,960 --> 00:03:35,910
straighten that leg maybe if that feels

87
00:03:35,910 --> 00:03:38,190
good if not keep it nice and bent

88
00:03:38,190 --> 00:03:41,520
let's move nice and slow breathing into

89
00:03:41,520 --> 00:03:48,060
the back of that right leg next step

90
00:03:48,060 --> 00:03:49,710
we're going to take the strap we're to

91
00:03:49,710 --> 00:03:51,690
bring it into the right hand here so I'm

92
00:03:51,690 --> 00:03:53,460
going to take my right palm clasp it

93
00:03:53,460 --> 00:03:55,320
around my strap bring the left palm to

94
00:03:55,320 --> 00:03:57,959
the top of that left thigh bone so I can

95
00:03:57,959 --> 00:04:00,750
stay here relaxing or I'm going to begin

96
00:04:00,750 --> 00:04:02,880
to slide the right heel all the way down

97
00:04:02,880 --> 00:04:03,900
towards the bottom edge of the mat

98
00:04:03,900 --> 00:04:05,239
finding a little opposition

99
00:04:05,239 --> 00:04:07,590
energetically here so I'm pressing

100
00:04:07,590 --> 00:04:10,380
through that left heel as I press

101
00:04:10,380 --> 00:04:12,239
through the right so even if I don't

102
00:04:12,239 --> 00:04:13,620
want to straighten this leg right away I

103
00:04:13,620 --> 00:04:15,480
can energetically just kind of connect

104
00:04:15,480 --> 00:04:17,970
sit bone to heel use that left palm to

105
00:04:17,970 --> 00:04:20,959
just kind of guide that left thigh down

106
00:04:20,959 --> 00:04:26,330
shoulders are relaxed and I breathe here

107
00:04:26,840 --> 00:04:29,280
notice left toes are pointing up towards

108
00:04:29,280 --> 00:04:32,250
the sky again full-body experience you

109
00:04:32,250 --> 00:04:33,510
can begin to play with a little movement

110
00:04:33,510 --> 00:04:37,650
here back and forth maybe even left to

111
00:04:37,650 --> 00:04:43,140
right and then if you're craving a

112
00:04:43,140 --> 00:04:44,760
deeper stretch we'll bring that left

113
00:04:44,760 --> 00:04:47,280
foot up towards the ankle take a deep

114
00:04:47,280 --> 00:04:50,340
breath in and on an exhale gently flex

115
00:04:50,340 --> 00:04:52,950
those excuse me flex the right toes flex

116
00:04:52,950 --> 00:04:54,570
that right foot bring the big toes

117
00:04:54,570 --> 00:04:57,590
towards your third-eye

118
00:05:00,680 --> 00:05:04,140
right sit bone nice and heavy here

119
00:05:04,140 --> 00:05:05,760
dropping that hip into socket let's take

120
00:05:05,760 --> 00:05:10,260
one more deep breath in here and a long

121
00:05:10,260 --> 00:05:12,710
exhale out

122
00:05:12,710 --> 00:05:15,240
sweet softly bend that right knee if it

123
00:05:15,240 --> 00:05:17,420
isn't already we'll release the strap

124
00:05:17,420 --> 00:05:19,470
we're going to take just a little baddha

125
00:05:19,470 --> 00:05:21,180
konasana in between so bring the soles

126
00:05:21,180 --> 00:05:23,070
of the feet together open the knees wide

127
00:05:23,070 --> 00:05:25,470
bring the hands to the belly and chill

128
00:05:25,470 --> 00:05:29,640
lower back comes up we open the chest we

129
00:05:29,640 --> 00:05:34,500
breathe in and out and then we'll take

130
00:05:34,500 --> 00:05:36,000
it to the other side so draw the knees

131
00:05:36,000 --> 00:05:38,310
in towards the center keep the sole that

132
00:05:38,310 --> 00:05:39,360
right foot on the ground for stability

133
00:05:39,360 --> 00:05:41,810
again we'll move nice and slow

134
00:05:41,810 --> 00:05:44,550
taking the strap into both hands we'll

135
00:05:44,550 --> 00:05:47,460
catch the left foot now pay attention to

136
00:05:47,460 --> 00:05:49,380
the chest and lower back here as we get

137
00:05:49,380 --> 00:05:53,340
set up for our stretch breathe nice long

138
00:05:53,340 --> 00:05:55,680
smooth deep breaths so the tendency

139
00:05:55,680 --> 00:05:57,150
again is shoulders everything is going

140
00:05:57,150 --> 00:05:58,470
to want to be here so that we can keep

141
00:05:58,470 --> 00:06:00,660
this get this deep stretch here

142
00:06:00,660 --> 00:06:03,600
be kind creative full body experience

143
00:06:03,600 --> 00:06:07,050
work nice and slow so open in the chest

144
00:06:07,050 --> 00:06:09,090
flush in the lower back keep this bent

145
00:06:09,090 --> 00:06:10,830
as generously as you need so we might be

146
00:06:10,830 --> 00:06:15,169
here breathing rocking back and forth

147
00:06:15,590 --> 00:06:19,310
we might be here

148
00:06:22,140 --> 00:06:24,190
now that you know what you're doing here

149
00:06:24,190 --> 00:06:26,260
you might close your eyes soften the

150
00:06:26,260 --> 00:06:33,970
skin of the face and then we can totally

151
00:06:33,970 --> 00:06:36,760
just stay here or we'll move on to the

152
00:06:36,760 --> 00:06:38,740
next step which is taking the strap into

153
00:06:38,740 --> 00:06:40,870
the left hand here clasping with the

154
00:06:40,870 --> 00:06:44,800
left palm and then slowly using the

155
00:06:44,800 --> 00:06:47,200
right palm to press the right thigh bone

156
00:06:47,200 --> 00:06:49,120
down as we slide that right heel down

157
00:06:49,120 --> 00:06:52,060
towards the bottom edge of the mat and

158
00:06:52,060 --> 00:06:54,990
we breathe

159
00:07:08,150 --> 00:07:10,919
inhale you might take a nice full belly

160
00:07:10,919 --> 00:07:15,539
breath here and this next inhale and on

161
00:07:15,539 --> 00:07:17,430
this next exhale you might consider just

162
00:07:17,430 --> 00:07:19,080
letting the weight of that left sit bone

163
00:07:19,080 --> 00:07:21,660
drop down that left hip really drop into

164
00:07:21,660 --> 00:07:25,080
socket here note is seeing the

165
00:07:25,080 --> 00:07:37,979
sensations and using that breath for

166
00:07:37,979 --> 00:07:40,199
your last breath cycle you might grab

167
00:07:40,199 --> 00:07:42,900
the strap with both hands again flex the

168
00:07:42,900 --> 00:07:46,409
left toes with ILECs the left the Lexx

169
00:07:46,409 --> 00:07:50,250
foot the Lex Luthor foot the left foot

170
00:07:50,250 --> 00:07:53,240
one

171
00:07:59,210 --> 00:08:02,100
and then using it exhale will soften

172
00:08:02,100 --> 00:08:04,950
through that left knee release this

173
00:08:04,950 --> 00:08:07,850
little rap to the side of the mat and

174
00:08:07,850 --> 00:08:11,820
hug both knees into the chest Rock a

175
00:08:11,820 --> 00:08:16,470
little left to right breathe then we'll

176
00:08:16,470 --> 00:08:17,910
cross the right ankle over the left to

177
00:08:17,910 --> 00:08:19,440
grab the outer edges of the feet bend

178
00:08:19,440 --> 00:08:20,790
the elbows left to right here take a

179
00:08:20,790 --> 00:08:22,919
deep breath in breathing into the outer

180
00:08:22,919 --> 00:08:25,350
edges of the hip and then we'll bring

181
00:08:25,350 --> 00:08:26,880
our mind's eye or our awareness to the

182
00:08:26,880 --> 00:08:28,470
space between the navel and the spine

183
00:08:28,470 --> 00:08:32,280
begin to rock and roll one of my

184
00:08:32,280 --> 00:08:36,349
favourite pastimes on this channel oh

185
00:08:36,349 --> 00:08:38,549
nothing like watching yourself on camera

186
00:08:38,549 --> 00:08:41,370
doing this but come on yeah come on you

187
00:08:41,370 --> 00:08:45,150
know I'm just trying to inspire a little

188
00:08:45,150 --> 00:08:48,330
fun as we massage the spine Rock a

189
00:08:48,330 --> 00:08:51,540
little back and forth smile let's do one

190
00:08:51,540 --> 00:08:56,130
more and then we'll rock all the way up

191
00:08:56,130 --> 00:08:58,260
to seated and come to all fours

192
00:08:58,260 --> 00:08:59,940
preparing for downward facing dog

193
00:08:59,940 --> 00:09:03,810
there's no rush spreading the palms wide

194
00:09:03,810 --> 00:09:05,520
we have a foundations for downward

195
00:09:05,520 --> 00:09:07,680
facing dog so if you're interested in

196
00:09:07,680 --> 00:09:09,990
kind of the basics or just going a

197
00:09:09,990 --> 00:09:11,490
little deeper in this posture finding

198
00:09:11,490 --> 00:09:12,660
more ease more strength

199
00:09:12,660 --> 00:09:15,270
check her out okay sending the sit bones

200
00:09:15,270 --> 00:09:16,530
up towards the sky to keep the knees

201
00:09:16,530 --> 00:09:18,660
nice and bent here draw the shoulders

202
00:09:18,660 --> 00:09:21,690
away from the ears take a deep breath in

203
00:09:21,690 --> 00:09:23,520
and as you exhale begin to pedal the

204
00:09:23,520 --> 00:09:26,820
feet so we drop one heel down as we lift

205
00:09:26,820 --> 00:09:29,730
one heel up and then we switch nice and

206
00:09:29,730 --> 00:09:34,200
easy and we switch sit bone to heel

207
00:09:34,200 --> 00:09:37,830
connection and we switch good thing I

208
00:09:37,830 --> 00:09:40,040
wore my leopard pants for this move and

209
00:09:40,040 --> 00:09:42,330
a couple more times make sure you're not

210
00:09:42,330 --> 00:09:44,490
holding in the neck here once you figure

211
00:09:44,490 --> 00:09:45,870
it out with the video relax the way to

212
00:09:45,870 --> 00:09:49,589
the head down and bend a little back and

213
00:09:49,589 --> 00:09:53,310
forth sashing the feet and really get

214
00:09:53,310 --> 00:09:54,690
your money's worth here not just the

215
00:09:54,690 --> 00:09:56,430
hamstrings but shoulders drawing away

216
00:09:56,430 --> 00:09:59,070
from the ears navel to the spine lower

217
00:09:59,070 --> 00:10:03,390
belly in as we massage the feet press

218
00:10:03,390 --> 00:10:07,920
into all ten knuckles and we're going to

219
00:10:07,920 --> 00:10:09,180
take it for a little bit of a walk so

220
00:10:09,180 --> 00:10:10,870
come on to your tippy tip toes

221
00:10:10,870 --> 00:10:12,460
we're going to slowly walk the toes

222
00:10:12,460 --> 00:10:15,670
towards the center of the map once again

223
00:10:15,670 --> 00:10:17,050
we'll bend the knees super generous

224
00:10:17,050 --> 00:10:18,460
belly comes to the tops of the thighs

225
00:10:18,460 --> 00:10:21,580
and we grab the elbows and release the

226
00:10:21,580 --> 00:10:23,740
weight of the head over so again it's

227
00:10:23,740 --> 00:10:25,810
all connected so I'm not just targeting

228
00:10:25,810 --> 00:10:27,730
these poor sweet little hammies but the

229
00:10:27,730 --> 00:10:29,830
full sit bone to heel connection the

230
00:10:29,830 --> 00:10:32,110
upper back so as everything wrapping

231
00:10:32,110 --> 00:10:35,560
around here as we breathe and just check

232
00:10:35,560 --> 00:10:37,150
in so you might sway a little side to

233
00:10:37,150 --> 00:10:39,550
side it might be finding stillness for

234
00:10:39,550 --> 00:10:41,230
you today perhaps you've already been

235
00:10:41,230 --> 00:10:43,840
working on kind of creating space in the

236
00:10:43,840 --> 00:10:45,510
hammies you begin to straighten the legs

237
00:10:45,510 --> 00:10:49,000
draw the chin into the chest so it's

238
00:10:49,000 --> 00:10:50,770
more than just kind of teaching all

239
00:10:50,770 --> 00:10:52,570
levels here for me it's really about

240
00:10:52,570 --> 00:10:54,130
finding what feels good and being

241
00:10:54,130 --> 00:10:57,790
present based on you know what the body

242
00:10:57,790 --> 00:11:01,000
is telling you so the practice is always

243
00:11:01,000 --> 00:11:02,200
going to be different the stretches are

244
00:11:02,200 --> 00:11:03,820
and you feel always going to feel

245
00:11:03,820 --> 00:11:06,970
different it's about kind of listening

246
00:11:06,970 --> 00:11:08,500
and being in the moment so take a couple

247
00:11:08,500 --> 00:11:10,210
seconds here a couple seconds more to

248
00:11:10,210 --> 00:11:16,840
just linger to breathe if you're new to

249
00:11:16,840 --> 00:11:18,100
the practice you might experience a

250
00:11:18,100 --> 00:11:20,530
little bit of a shake so soften the

251
00:11:20,530 --> 00:11:22,840
knees and use your breath to smooth that

252
00:11:22,840 --> 00:11:29,860
out great on your next breath in find a

253
00:11:29,860 --> 00:11:32,290
flat back position well inhale slide the

254
00:11:32,290 --> 00:11:34,090
palms to the shins loop the shoulders

255
00:11:34,090 --> 00:11:36,160
pull the elbows back like little

256
00:11:36,160 --> 00:11:39,210
grasshopper legs inhale look forward

257
00:11:39,210 --> 00:11:40,990
breathing sit bone to heel connection

258
00:11:40,990 --> 00:11:44,620
and exhale soften the knees and slide it

259
00:11:44,620 --> 00:11:46,870
down okay great so fingertips are going

260
00:11:46,870 --> 00:11:48,010
to come to the mat I'm going to slide

261
00:11:48,010 --> 00:11:49,630
the right toes back into my runners

262
00:11:49,630 --> 00:11:51,730
lunge take a second here to find that

263
00:11:51,730 --> 00:11:53,980
sit bone to heel connection really spike

264
00:11:53,980 --> 00:11:55,480
that right heel towards the back wall

265
00:11:55,480 --> 00:11:58,540
pull the left hip crease back and find

266
00:11:58,540 --> 00:12:00,070
what feels good little movement here as

267
00:12:00,070 --> 00:12:03,840
we open the shoulders the heart forward

268
00:12:03,840 --> 00:12:07,150
and then on an exhale I'll slowly soften

269
00:12:07,150 --> 00:12:08,980
the right knee down if we need to we can

270
00:12:08,980 --> 00:12:12,550
double up on the mat here cushioning the

271
00:12:12,550 --> 00:12:14,800
right knee revealing beautiful

272
00:12:14,800 --> 00:12:17,920
underbelly of my current mat just for a

273
00:12:17,920 --> 00:12:19,150
little extra padding so that's an option

274
00:12:19,150 --> 00:12:20,350
you can always use a towel or a blanket

275
00:12:20,350 --> 00:12:23,050
too great right toes are curled under

276
00:12:23,050 --> 00:12:24,680
I'm going to slowly into my

277
00:12:24,680 --> 00:12:26,029
left toes towards the front edge of the

278
00:12:26,029 --> 00:12:28,250
mat just a little bit fingertips on the

279
00:12:28,250 --> 00:12:30,649
mat here I inhale look forward exhale

280
00:12:30,649 --> 00:12:33,200
I'm going to slowly begin to pull left

281
00:12:33,200 --> 00:12:36,770
hip crease back and really flex through

282
00:12:36,770 --> 00:12:39,350
my left foot so not soft here but really

283
00:12:39,350 --> 00:12:42,980
keeping that integrity of left thigh

284
00:12:42,980 --> 00:12:45,200
bone firming and left hip crease pulling

285
00:12:45,200 --> 00:12:47,149
back again we can always pad the knee

286
00:12:47,149 --> 00:12:49,580
here if we need and then rather than

287
00:12:49,580 --> 00:12:51,440
sending it all the way back so some of

288
00:12:51,440 --> 00:12:52,730
us are used to this we're going to see

289
00:12:52,730 --> 00:12:54,680
if we can keep it nice and stacked so

290
00:12:54,680 --> 00:12:57,080
right knee and right hip are nice and

291
00:12:57,080 --> 00:12:59,420
stacked here as I breathe I flex the

292
00:12:59,420 --> 00:13:02,750
foot just like I did on my back and peel

293
00:13:02,750 --> 00:13:05,360
that left hip crease towards the back

294
00:13:05,360 --> 00:13:08,810
edge now we can inhale in here lift and

295
00:13:08,810 --> 00:13:11,720
lengthen exhale come onto the palms if

296
00:13:11,720 --> 00:13:13,339
you can and relax the weight of the head

297
00:13:13,339 --> 00:13:16,640
over two more just like that inhale onto

298
00:13:16,640 --> 00:13:17,959
the fingertips we loop the shoulders

299
00:13:17,959 --> 00:13:20,750
lift and lengthen look forward keep the

300
00:13:20,750 --> 00:13:23,120
integrity of that left foot here and on

301
00:13:23,120 --> 00:13:28,040
an exhale bow and release last one

302
00:13:28,040 --> 00:13:36,709
inhale and exhale fold awesome inhale

303
00:13:36,709 --> 00:13:40,520
slowly rolling through that left foot we

304
00:13:40,520 --> 00:13:42,740
lift the back knee up and once again we

305
00:13:42,740 --> 00:13:44,720
look forward as we Rock the back toes up

306
00:13:44,720 --> 00:13:47,000
to meet the front uttanasana forward

307
00:13:47,000 --> 00:13:49,250
fold now this time you can experiment

308
00:13:49,250 --> 00:13:51,890
the same thing feet hip-width apart you

309
00:13:51,890 --> 00:13:54,470
can rock a little side to side or to

310
00:13:54,470 --> 00:13:55,790
take it a step further just to kind of

311
00:13:55,790 --> 00:13:57,560
experiment we're going to bring the feet

312
00:13:57,560 --> 00:13:59,209
flush together now maybe keeping a

313
00:13:59,209 --> 00:14:00,800
little bit of space maybe like an inch

314
00:14:00,800 --> 00:14:03,830
worth between the heels so two big toes

315
00:14:03,830 --> 00:14:05,240
together a little space between the

316
00:14:05,240 --> 00:14:08,900
heels we inhale lift a flat back your

317
00:14:08,900 --> 00:14:11,630
version and exhale release interlacing

318
00:14:11,630 --> 00:14:14,150
fingertips behind the calves we bend the

319
00:14:14,150 --> 00:14:16,010
elbows left to right and relax the way

320
00:14:16,010 --> 00:14:17,450
to the head over now notice I'm not

321
00:14:17,450 --> 00:14:19,550
slamming locking my legs here but I'm

322
00:14:19,550 --> 00:14:21,110
giving it a little time in space again

323
00:14:21,110 --> 00:14:24,050
considering every muscle fiber reminding

324
00:14:24,050 --> 00:14:26,000
myself that it's all connected as I

325
00:14:26,000 --> 00:14:28,459
breathe deep here pressing into all four

326
00:14:28,459 --> 00:14:32,329
corners of the feet to take it a step

327
00:14:32,329 --> 00:14:34,190
further we might grab the elbows behind

328
00:14:34,190 --> 00:14:37,010
the legs and then just know that we can

329
00:14:37,010 --> 00:14:38,630
also still be here

330
00:14:38,630 --> 00:14:41,330
working it out so it's great especially

331
00:14:41,330 --> 00:14:42,410
if you want to return to the video

332
00:14:42,410 --> 00:14:45,530
there's always lots of variations ways

333
00:14:45,530 --> 00:14:47,540
to experiment for me that's what keeps

334
00:14:47,540 --> 00:14:50,840
the practice lovely let's take one more

335
00:14:50,840 --> 00:14:54,730
deep breath in here or wherever you are

336
00:14:54,910 --> 00:14:58,760
and then gently release awesome this

337
00:14:58,760 --> 00:15:00,470
time we slide the left toes ease back

338
00:15:00,470 --> 00:15:03,010
and come into our runners lunge

339
00:15:03,010 --> 00:15:05,360
so there's SL foundations pose for

340
00:15:05,360 --> 00:15:06,890
runners lunge I highly recommend you

341
00:15:06,890 --> 00:15:08,570
check it out because this is a great

342
00:15:08,570 --> 00:15:10,820
transition pose often we kind of blow

343
00:15:10,820 --> 00:15:13,130
through just keep the legs in the knees

344
00:15:13,130 --> 00:15:15,170
in particular nice and happy great

345
00:15:15,170 --> 00:15:19,010
inhale look forward and exhale slowly

346
00:15:19,010 --> 00:15:20,870
lower that left knee down again feel

347
00:15:20,870 --> 00:15:24,890
free to pad the knee here left toes are

348
00:15:24,890 --> 00:15:27,650
curled under we make sure that we stack

349
00:15:27,650 --> 00:15:29,570
the left hip over the left knee so again

350
00:15:29,570 --> 00:15:32,180
tendency is to kind of come here which

351
00:15:32,180 --> 00:15:33,740
is where the pose looks pretty awesome

352
00:15:33,740 --> 00:15:35,960
I'm like wow look how flexible I am but

353
00:15:35,960 --> 00:15:38,420
I think that it's more beneficial and a

354
00:15:38,420 --> 00:15:40,340
little bit safer actually to keep this

355
00:15:40,340 --> 00:15:42,980
stacked so we walk the right toes out

356
00:15:42,980 --> 00:15:45,280
they're both good different things

357
00:15:45,280 --> 00:15:48,560
different strokes for different folks as

358
00:15:48,560 --> 00:15:53,000
they say stupid ok inhale looking

359
00:15:53,000 --> 00:15:57,020
forward and exhale rocking it back so

360
00:15:57,020 --> 00:15:58,850
I'm not just straightening my right leg

361
00:15:58,850 --> 00:16:00,560
I'm really pulling the right hip crease

362
00:16:00,560 --> 00:16:05,690
back leveling the hips here and flexing

363
00:16:05,690 --> 00:16:08,960
that right foot breathe deep if you're

364
00:16:08,960 --> 00:16:10,550
feeling a little wobbly you can always

365
00:16:10,550 --> 00:16:12,260
come onto the top of that left foot for

366
00:16:12,260 --> 00:16:14,570
stability but for me and my body type

367
00:16:14,570 --> 00:16:17,270
this feels more stable left toes curled

368
00:16:17,270 --> 00:16:18,920
under all right let's find a little

369
00:16:18,920 --> 00:16:20,900
movement a little flow we inhale look

370
00:16:20,900 --> 00:16:24,920
forward smile and exhale maybe coming

371
00:16:24,920 --> 00:16:26,600
onto the palms keep that right foot

372
00:16:26,600 --> 00:16:31,940
flexed as we bow forward integrate the

373
00:16:31,940 --> 00:16:35,030
breath we inhale loop the shoulders open

374
00:16:35,030 --> 00:16:37,540
the heart lengthen

375
00:16:37,540 --> 00:16:41,330
when exhale working with those muscles

376
00:16:41,330 --> 00:16:42,830
working with the breath

377
00:16:42,830 --> 00:16:49,450
we fold here we go inhale

378
00:16:50,060 --> 00:16:58,020
and exhale release pimp slowly we come

379
00:16:58,020 --> 00:17:00,500
back up we roll through that right foot

380
00:17:00,500 --> 00:17:03,390
maybe fold our mat back down as we come

381
00:17:03,390 --> 00:17:05,430
back to our runners lens take a deep

382
00:17:05,430 --> 00:17:08,220
breath in here and then exhale plant the

383
00:17:08,220 --> 00:17:09,990
palms step it back to your downward dog

384
00:17:09,990 --> 00:17:13,020
for two nice long smooth deep breaths

385
00:17:13,020 --> 00:17:17,510
pedal it out melt your heart back

386
00:17:22,099 --> 00:17:24,720
awesome then we'll slowly lower back on

387
00:17:24,720 --> 00:17:27,179
to the knees cross the left ankle over

388
00:17:27,179 --> 00:17:28,620
the right so we're just reversing kind

389
00:17:28,620 --> 00:17:30,360
of the way we went up here we'll select

390
00:17:30,360 --> 00:17:34,440
come back to the buttocks and come back

391
00:17:34,440 --> 00:17:37,620
to flat back so here we're going to grab

392
00:17:37,620 --> 00:17:39,420
the block if you don't have the block

393
00:17:39,420 --> 00:17:41,429
then that's okay we can use like a nice

394
00:17:41,429 --> 00:17:49,740
firm book hey-oh or we can screw the

395
00:17:49,740 --> 00:17:51,090
props all together and just use our

396
00:17:51,090 --> 00:17:53,250
hands so I'll start with a block and

397
00:17:53,250 --> 00:17:57,330
we're gonna come to flat back so take

398
00:17:57,330 --> 00:17:59,700
your block or your book and we're going

399
00:17:59,700 --> 00:18:01,559
to basically go in the same order as

400
00:18:01,559 --> 00:18:04,290
before so sole of the left foot comes to

401
00:18:04,290 --> 00:18:06,390
the earth and we're going to send the

402
00:18:06,390 --> 00:18:08,130
right leg all the way up really let the

403
00:18:08,130 --> 00:18:10,050
weight of that hip just drop in a socket

404
00:18:10,050 --> 00:18:11,940
here and then pay attention to lower

405
00:18:11,940 --> 00:18:14,550
back and upper body here too as well

406
00:18:14,550 --> 00:18:17,580
just like we did before nothing like the

407
00:18:17,580 --> 00:18:19,470
support of the earth here to check in

408
00:18:19,470 --> 00:18:21,900
with these tight hammies to check in

409
00:18:21,900 --> 00:18:22,950
with the backs of the legs I'm going to

410
00:18:22,950 --> 00:18:25,740
take the block straight to my hammie

411
00:18:25,740 --> 00:18:29,670
here straight to Miami flex the right

412
00:18:29,670 --> 00:18:31,710
foot keep the shoulders relaxed and

413
00:18:31,710 --> 00:18:32,670
we're going to find a little resistance

414
00:18:32,670 --> 00:18:36,210
here so I'm not just pulling this block

415
00:18:36,210 --> 00:18:38,550
or the book or the option here is to

416
00:18:38,550 --> 00:18:40,650
interlace the fingertips and use the

417
00:18:40,650 --> 00:18:43,140
firmness of the palms to do this as well

418
00:18:43,140 --> 00:18:46,110
but rather and this is important and

419
00:18:46,110 --> 00:18:47,850
this is about strengthening these

420
00:18:47,850 --> 00:18:50,190
muscles so we stretch and then we

421
00:18:50,190 --> 00:18:54,330
strengthen right so I'm not just pulling

422
00:18:54,330 --> 00:18:56,130
the block to my right thigh but rather

423
00:18:56,130 --> 00:18:59,370
pressing back with the thigh so really

424
00:18:59,370 --> 00:19:01,110
left hamstrings lengthening towards the

425
00:19:01,110 --> 00:19:02,610
sky as I flex through that right

426
00:19:02,610 --> 00:19:04,410
foot and I'm finding a little

427
00:19:04,410 --> 00:19:08,400
give-and-take here you can stay here or

428
00:19:08,400 --> 00:19:10,140
we can slide that right heel down just

429
00:19:10,140 --> 00:19:16,410
as we did before come to fix and then

430
00:19:16,410 --> 00:19:19,080
you know me God is in the details or the

431
00:19:19,080 --> 00:19:20,340
Devils in the details however you want

432
00:19:20,340 --> 00:19:21,480
to see it this right shoulder might

433
00:19:21,480 --> 00:19:23,490
start to pull up so just ground down

434
00:19:23,490 --> 00:19:24,809
through that right shoulder keep

435
00:19:24,809 --> 00:19:27,840
dropping this right hip socket down with

436
00:19:27,840 --> 00:19:31,920
an exhale energetically pressing through

437
00:19:31,920 --> 00:19:34,110
that right heel and we find a little

438
00:19:34,110 --> 00:19:35,940
resistance so it might be here it might

439
00:19:35,940 --> 00:19:38,580
be here or it might be a little further

440
00:19:38,580 --> 00:19:43,580
just find where it is today and breathe

441
00:19:53,190 --> 00:19:56,750
let's do three more breaths here

442
00:20:13,150 --> 00:20:15,490
sweet and then we'll soften through that

443
00:20:15,490 --> 00:20:21,130
right knee and switch nice and easy nice

444
00:20:21,130 --> 00:20:23,950
and easy okay here we go sole the right

445
00:20:23,950 --> 00:20:25,630
foot on the mat or you send the left

446
00:20:25,630 --> 00:20:27,460
foot up go ahead and catch the back of

447
00:20:27,460 --> 00:20:29,680
that leg here with your block your book

448
00:20:29,680 --> 00:20:34,450
or your palms and again this is about

449
00:20:34,450 --> 00:20:35,950
finding that resistance so we're not

450
00:20:35,950 --> 00:20:38,290
just pulling up here it's kind of the

451
00:20:38,290 --> 00:20:40,930
opposite of we're pressing with that

452
00:20:40,930 --> 00:20:44,350
hamstring or strength I can't wait till

453
00:20:44,350 --> 00:20:47,440
I get HAMP's drinks we're pressing into

454
00:20:47,440 --> 00:20:49,240
the hamstring and we're really finding

455
00:20:49,240 --> 00:20:51,630
that again that energy out through the

456
00:20:51,630 --> 00:20:58,510
left heel neck is nice and long long and

457
00:20:58,510 --> 00:21:04,000
beautiful stay here use the sole that

458
00:21:04,000 --> 00:21:05,140
right foot for as little stability

459
00:21:05,140 --> 00:21:06,520
especially if you're starting to feel

460
00:21:06,520 --> 00:21:10,500
that prana that energy that shake or

461
00:21:10,500 --> 00:21:14,670
slide it down experiment

462
00:21:29,650 --> 00:21:32,660
so nice supportive stretching here let's

463
00:21:32,660 --> 00:21:39,250
do three more breaths enjoy this time

464
00:21:55,780 --> 00:21:58,280
and when you feel satisfied we'll Bend

465
00:21:58,280 --> 00:22:01,520
that left knee soften it out release the

466
00:22:01,520 --> 00:22:03,530
props to the sides and both legs out

467
00:22:03,530 --> 00:22:05,900
long reach the fingertips up full body

468
00:22:05,900 --> 00:22:10,130
stretch point the feet move the ankles

469
00:22:10,130 --> 00:22:10,970
the wrists

470
00:22:10,970 --> 00:22:14,690
take a deep the wrists the wrists take a

471
00:22:14,690 --> 00:22:19,250
deep breath in smile and exhale release

472
00:22:19,250 --> 00:22:25,700
shavasana okey doke so that was a

473
00:22:25,700 --> 00:22:28,250
sequence to strengthen and lengthen the

474
00:22:28,250 --> 00:22:31,070
hamstrings I think that of all videos

475
00:22:31,070 --> 00:22:33,320
this is a really good one to favorite or

476
00:22:33,320 --> 00:22:35,390
click Add to down below so that you can

477
00:22:35,390 --> 00:22:38,210
return to the video more easily and find

478
00:22:38,210 --> 00:22:41,030
ease and the hamstrings slowly begin to

479
00:22:41,030 --> 00:22:43,160
work with that flexibility and give it

480
00:22:43,160 --> 00:22:45,590
time my biggest suggestion to you is

481
00:22:45,590 --> 00:22:47,480
find what feels good and give it time

482
00:22:47,480 --> 00:22:49,520
particularly with this particular muscle

483
00:22:49,520 --> 00:22:51,740
group and the backs of the legs already

484
00:22:51,740 --> 00:22:52,880
leave questions or comments below

485
00:22:52,880 --> 00:22:54,620
subscribe to the channel if you haven't

486
00:22:54,620 --> 00:22:56,240
already join the yoga with Adriene

487
00:22:56,240 --> 00:22:58,190
family we'd love to have you we'll see

488
00:22:58,190 --> 00:23:01,450
you next time namaste