1 00:00:00,211 --> 00:00:04,000 - My name is Kiliocos and I am 12 years old. 2 00:00:04,000 --> 00:00:06,750 - Alright, well hello my friend. - Hello. 3 00:00:06,750 --> 00:00:10,208 - How are you today? - I am actually pretty good. 4 00:00:10,208 --> 00:00:13,041 (light music) 5 00:00:14,625 --> 00:00:18,166 - [Adriene] Practicing yoga outside is one of my favorite 6 00:00:18,166 --> 00:00:21,834 things so thank you so much for being here and for joining me 7 00:00:21,834 --> 00:00:25,250 for one of my favorite things and really it brings me no 8 00:00:25,250 --> 00:00:29,000 greater joy than to meet new people and do yoga 9 00:00:29,000 --> 00:00:31,542 so thank you so much. - You're welcome. 10 00:00:31,542 --> 00:00:33,708 I'm happy to try. - Yeah! Cool, thanks. 11 00:00:33,708 --> 00:00:36,000 Yeah, you've got a great energy. I'm so excited. 12 00:00:36,000 --> 00:00:38,708 So we're gonna begin on all fours. 13 00:00:38,708 --> 00:00:39,959 - Okay. 14 00:00:39,959 --> 00:00:43,041 - In preparation for a really good warm-up shape that you can 15 00:00:43,041 --> 00:00:45,125 do any day of the week when you just want 16 00:00:45,125 --> 00:00:46,458 to kinda get the juices flowing. 17 00:00:46,458 --> 00:00:48,834 It's super easy, called Cat-Cow. 18 00:00:48,834 --> 00:00:50,417 Have you heard of it? - [Kiliocos] No. 19 00:00:50,417 --> 00:00:51,750 - Okay, great. Let's give it a try. 20 00:00:51,750 --> 00:00:53,208 So we're gonna start on all fours. 21 00:00:53,208 --> 00:00:54,583 - [Kiliocos] Okay. 22 00:00:54,583 --> 00:00:57,208 - And so we're putting two images in our head. 23 00:00:57,208 --> 00:01:00,125 Obviously, the cat and the cow. - Okay. 24 00:01:00,125 --> 00:01:01,625 - So let's start with the cat here. 25 00:01:01,625 --> 00:01:04,583 Just like on Halloween that image of a black Halloween cat 26 00:01:04,583 --> 00:01:06,583 we're gonna arch the back. 27 00:01:06,583 --> 00:01:08,417 Round, round, round, round, round. 28 00:01:08,417 --> 00:01:10,333 And then you drop your chin. 29 00:01:10,333 --> 00:01:13,625 And then, yeah, beautiful! You're a natural. Gorgeous. 30 00:01:13,625 --> 00:01:17,917 Great, then what is usually the cat do here is kind of find a 31 00:01:17,917 --> 00:01:19,834 little cleansing breath. 32 00:01:19,834 --> 00:01:22,667 You're gonna take a deep breath in and just like a black cat 33 00:01:22,667 --> 00:01:25,417 would go (hisses), you're gonna go (hisses) 34 00:01:25,417 --> 00:01:26,875 and press away from your yoga mat. 35 00:01:26,875 --> 00:01:29,250 Here we go. (hisses) Yes! That's it. 36 00:01:29,250 --> 00:01:30,583 Okay, two more just like that. 37 00:01:30,583 --> 00:01:31,959 Here we go. Big inhale. 38 00:01:33,166 --> 00:01:35,333 (hissing) 39 00:01:35,333 --> 00:01:37,583 Nice and then one more big breath in. 40 00:01:38,625 --> 00:01:40,667 And then let go of any worries. 41 00:01:40,667 --> 00:01:42,875 (hissing) 42 00:01:42,875 --> 00:01:44,583 And spit on your yoga mat just like I did. 43 00:01:44,583 --> 00:01:47,166 Okay, great. Here we go, drop the belly. 44 00:01:47,166 --> 00:01:49,291 And this time we're going for the Cow Pose. 45 00:01:50,291 --> 00:01:52,125 So this might be slightly disturbing, 46 00:01:52,125 --> 00:01:54,834 my friend, but the cow's belly drops to the ground. 47 00:01:54,834 --> 00:01:57,458 It's like the utters are coming to the ground and then the cow 48 00:01:57,458 --> 00:02:00,917 just stands there very stoic and still 49 00:02:00,917 --> 00:02:03,125 with the gaze out staring 50 00:02:03,125 --> 00:02:04,458 into the field. 51 00:02:04,458 --> 00:02:06,834 And the cow's breath is the opposite of the cat's breath. 52 00:02:06,834 --> 00:02:10,583 Just very calm and steady and in our spine, 53 00:02:10,583 --> 00:02:12,458 the spine's doing the opposite of what it just did. 54 00:02:12,458 --> 00:02:14,333 So before it was making a big N shape and 55 00:02:14,333 --> 00:02:15,959 now it's making a big U shape. 56 00:02:15,959 --> 00:02:19,583 So here we go from our U shape let's go back to that N shape. 57 00:02:19,583 --> 00:02:22,417 Cat Pose. 58 00:02:22,417 --> 00:02:24,417 And then now Cow Pose. 59 00:02:25,708 --> 00:02:27,083 Boom, you got it, one more time. 60 00:02:27,083 --> 00:02:28,834 Cat Pose. 61 00:02:31,083 --> 00:02:34,041 And then Cow. 62 00:02:34,041 --> 00:02:37,542 Dropping the belly. Awesome work. 63 00:02:37,542 --> 00:02:40,792 Great, now we're gonna bring the knees as wide as the yoga mat 64 00:02:40,792 --> 00:02:42,041 and the big toes to touch. 65 00:02:43,417 --> 00:02:45,792 And there goes another ant and then we're gonna send the hips 66 00:02:45,792 --> 00:02:48,667 back and we're going to reach, reach, 67 00:02:48,667 --> 00:02:50,667 reach for the front edge of the mat. 68 00:02:50,667 --> 00:02:52,208 And then we're gonna bring the palms together 69 00:02:52,208 --> 00:02:54,291 for like a little shark fin. 70 00:02:54,291 --> 00:02:56,834 And dude, I say this on my YouTube channel all the time. 71 00:02:56,834 --> 00:02:59,458 We call this Namaste Shark Fin so I do this with all ages. 72 00:02:59,458 --> 00:03:00,750 This isn't like a kid yoga thing. 73 00:03:00,750 --> 00:03:03,166 - Okay. - So enjoy it. It's so fun. 74 00:03:03,166 --> 00:03:06,125 So you're gonna take your Namaste Shark Fin. 75 00:03:06,125 --> 00:03:08,750 All the while we're stretching our hips. 76 00:03:08,750 --> 00:03:11,375 Really good for all the sitting that we do. 77 00:03:11,375 --> 00:03:12,834 We're stretching our legs. 78 00:03:12,834 --> 00:03:15,208 We're stretching our side body so we can stand up 79 00:03:15,208 --> 00:03:16,542 nice and tall and confident. 80 00:03:16,542 --> 00:03:19,583 But then what's all of this if you're not having fun? 81 00:03:19,583 --> 00:03:21,834 So we're gonna take the Namaste Shark Fin, 82 00:03:21,834 --> 00:03:25,166 dig into your elbows, keep it going all the way up and then 83 00:03:25,166 --> 00:03:29,291 you can peek at me but then you can do this on your own. 84 00:03:29,291 --> 00:03:30,625 So peek at me as long as you need to. 85 00:03:30,625 --> 00:03:32,291 You're gonna bring your chin down and then your shark fin's 86 00:03:32,291 --> 00:03:36,458 gonna come all the way up behind the head and now you're in 87 00:03:36,458 --> 00:03:38,125 full blown Namaste Shark Fin. Yeah, beautiful. 88 00:03:38,125 --> 00:03:39,917 (Kiliocos giggles) (laughs) 89 00:03:39,917 --> 00:03:41,417 Full blown Namaste Shark Fin. 90 00:03:41,417 --> 00:03:43,041 (Kiliocos humming) Dude, yes! 91 00:03:43,041 --> 00:03:46,166 And then you're actually doing what we're going to do next. 92 00:03:46,166 --> 00:03:49,917 You're gonna kinda swim, but we're gonna walk the elbows 93 00:03:49,917 --> 00:03:53,500 kinda (humming) towards the front of the mat. 94 00:03:54,667 --> 00:03:56,834 Great work, so now we're gonna release here. 95 00:03:56,834 --> 00:04:01,542 We're gonna come all the way up and then from here you're gonna 96 00:04:01,542 --> 00:04:03,625 cross one ankle over the other. 97 00:04:03,625 --> 00:04:06,250 - Okay. - Boom, great coordination. 98 00:04:06,250 --> 00:04:08,750 And then watch this move, we're gonna slowly, 99 00:04:08,750 --> 00:04:13,208 magically come all the way back through to like a criss-cross 100 00:04:14,000 --> 00:04:15,166 applesauce position. 101 00:04:15,166 --> 00:04:17,541 Boom, magic. 102 00:04:17,541 --> 00:04:19,125 - Whaa. - [Adriene] Wha. 103 00:04:19,125 --> 00:04:21,750 Okay and let's get up towards the front edge of our mat just 104 00:04:21,750 --> 00:04:23,166 to get a little closer. 105 00:04:24,250 --> 00:04:26,083 And here we are in this great shape. 106 00:04:26,083 --> 00:04:28,792 So your hips are nice and open. - Cool. 107 00:04:28,792 --> 00:04:30,125 - [Adriene] Really, really good. 108 00:04:30,125 --> 00:04:32,917 We want to keep that as you grow. 109 00:04:32,917 --> 00:04:37,917 And speaking of grow, imagine, we're just gonna plant a little 110 00:04:37,917 --> 00:04:39,875 seed right at the bottom of our spine. 111 00:04:39,875 --> 00:04:40,500 - Okay. 112 00:04:40,500 --> 00:04:44,417 - [Adriene] And it's gonna slowly grow into like a little 113 00:04:44,417 --> 00:04:46,959 seedling and a little leaf and a little vine. 114 00:04:46,959 --> 00:04:50,000 And that vine is gonna travel all the way up your spine. 115 00:04:50,000 --> 00:04:50,792 - Okay. 116 00:04:50,792 --> 00:04:54,125 - So see what happens when that vine starts to grow all the way 117 00:04:54,125 --> 00:04:56,750 up the spine and see what happens if you sit up as tall as 118 00:04:56,750 --> 00:04:59,667 you can here and just bring your hands to your knees or thighs, 119 00:04:59,667 --> 00:05:01,792 yogi's choice. You can choose what feels good. 120 00:05:01,792 --> 00:05:04,500 I'm gonna go on my knees today. Feels good here today. 121 00:05:04,500 --> 00:05:05,708 - There, there, there. 122 00:05:05,708 --> 00:05:09,458 - Yeah. - There. There. 123 00:05:09,458 --> 00:05:13,834 I don't know. - But you just go with your gut. 124 00:05:13,834 --> 00:05:14,750 Because that's yoga too. 125 00:05:14,750 --> 00:05:18,542 Like very day it's gonna feel different and so having the 126 00:05:18,542 --> 00:05:19,875 practice of going, "You know what? 127 00:05:19,875 --> 00:05:21,875 "This feels good today." Or, "This feels good today." 128 00:05:21,875 --> 00:05:23,583 We don't have to kind of copy cat other people. 129 00:05:23,583 --> 00:05:24,583 We can go, "You know what? 130 00:05:24,583 --> 00:05:29,125 "It feels better for me to go to bed right now," or whatever. 131 00:05:29,125 --> 00:05:30,750 Yeah, really nice. 132 00:05:30,750 --> 00:05:33,375 So no right or wrong, just keep asking what feels good. 133 00:05:35,417 --> 00:05:38,083 Cool, and then here we are in 134 00:05:38,083 --> 00:05:41,375 we call this the easy pose. 135 00:05:41,375 --> 00:05:44,208 It's not easy for everyone but how does it feel for you? 136 00:05:44,208 --> 00:05:45,333 You look pretty good there. 137 00:05:45,333 --> 00:05:47,834 - I feel calm, cool, collected. - Yeah. 138 00:05:47,834 --> 00:05:49,333 - Chill overall. - Chill. 139 00:05:49,333 --> 00:05:52,166 So that's rad because you know what I like to think of 140 00:05:52,166 --> 00:05:55,875 Sukhasana, Easy Pose, as not necessarily it being easy but 141 00:05:55,875 --> 00:05:58,708 that this is a place you can come to to find your chill. 142 00:05:58,708 --> 00:06:00,667 - [Kiliocos] Yeah. - Find your ease. 143 00:06:00,667 --> 00:06:05,041 So, hat's off to you. Right on. 144 00:06:05,041 --> 00:06:07,125 So let's just put the tray on top of that 145 00:06:07,125 --> 00:06:09,208 by bringing the palms together. 146 00:06:09,208 --> 00:06:11,208 And we call this Anjuli Mudra. 147 00:06:11,208 --> 00:06:13,208 And a Mudra is kind of a shape 148 00:06:13,208 --> 00:06:14,834 we make with our hands with intention. 149 00:06:14,834 --> 00:06:15,875 - [Kiliocos] Okay. 150 00:06:15,875 --> 00:06:19,375 - And they kind of help to guide the way we're feeling, 151 00:06:19,375 --> 00:06:23,417 our mood so obviously, 152 00:06:23,417 --> 00:06:25,917 I believe this but I really do think that 153 00:06:25,917 --> 00:06:27,542 bringing your palms together in a nice, 154 00:06:27,542 --> 00:06:30,542 calming Mudra and then paying attention to your breath can 155 00:06:30,542 --> 00:06:34,875 kinda change your mood if you're ever feeling angry. 156 00:06:34,875 --> 00:06:36,375 Which it happens. 157 00:06:36,375 --> 00:06:39,667 So press your palms together and bring your elbows out left to 158 00:06:39,667 --> 00:06:41,667 right and then lift your sternum, 159 00:06:41,667 --> 00:06:45,542 this chest area, your heart right up to your thumbs. 160 00:06:45,542 --> 00:06:47,542 And then take a big, proud breath here, 161 00:06:47,542 --> 00:06:49,083 just proud of yourself for showing up here. 162 00:06:49,083 --> 00:06:52,208 Meeting a stranger girl in the park doing yoga. 163 00:06:52,208 --> 00:06:57,000 Should definitely feel proud and brave. 164 00:06:58,708 --> 00:07:01,000 And then we're gonna interlace the fingertips here and press 165 00:07:01,000 --> 00:07:03,959 the palms forward. Get a big stretch. 166 00:07:03,959 --> 00:07:05,792 Now, think of some things that you use your hands 167 00:07:05,792 --> 00:07:08,792 for that you like to do. Like anything at all. 168 00:07:08,792 --> 00:07:10,875 - Thumb war, I guess. - [Adriene] Thumb war! 169 00:07:10,875 --> 00:07:14,083 Yes, this is a good one! So this is good for thumb war. 170 00:07:14,083 --> 00:07:16,291 What else? What other things do we use? 171 00:07:16,291 --> 00:07:17,375 I'm still old fashioned. 172 00:07:17,375 --> 00:07:21,375 I like to write in my journal with a pen (laughs) and paper. 173 00:07:21,375 --> 00:07:24,667 So that's good for me. What about for you? 174 00:07:24,667 --> 00:07:27,250 - I don't know. Just kinda like a swing. 175 00:07:27,250 --> 00:07:31,333 - Yeah but like what also too are things that you use your 176 00:07:31,333 --> 00:07:33,333 hands, the wrists, the arms for regular basis? 177 00:07:34,834 --> 00:07:36,542 Anything at all? 178 00:07:38,000 --> 00:07:41,917 - Well, I mean... - Any activities? 179 00:07:43,417 --> 00:07:45,834 - Well, I mean I use it to like cook. 180 00:07:45,834 --> 00:07:48,417 - Boom, yes! So this is great for that. 181 00:07:48,417 --> 00:07:50,208 More will come. You'll think of more later. 182 00:07:50,208 --> 00:07:52,792 So keep breathing, stretching here through the forearms, 183 00:07:52,792 --> 00:07:54,125 through the shoulders. You're doing great. 184 00:07:54,125 --> 00:07:55,834 Really nice, sitting up nice and tall. 185 00:07:55,834 --> 00:07:58,500 We're gonna challenge ourselves by taking the pinkies and 186 00:07:58,500 --> 00:08:01,291 drawing big line all the way up towards the sky. 187 00:08:02,166 --> 00:08:04,417 So we're maximizing this stretch here. 188 00:08:04,417 --> 00:08:06,792 We're reaching, reaching, reaching and then with the big 189 00:08:06,792 --> 00:08:09,708 stretch you gotta have the big breath so big inhale. 190 00:08:09,708 --> 00:08:13,750 Big exhale and then break free of the chains, ready? 191 00:08:13,750 --> 00:08:16,208 Yes, really nice work. Awesome. 192 00:08:16,208 --> 00:08:17,542 - [Kiliocos] I got like a pop in my shoulders. 193 00:08:17,542 --> 00:08:19,417 - Bravo. Yeah, good pop or bad pop? 194 00:08:19,417 --> 00:08:22,041 - [Kiliocos] It was like good. - Woo, alright. 195 00:08:22,041 --> 00:08:23,041 (Kiliocos laughs) 196 00:08:23,041 --> 00:08:27,041 Okay, so now we're ready to rock and roll. 197 00:08:27,041 --> 00:08:31,500 Literally and metaphorically. (Kiliocos laughs) 198 00:08:31,500 --> 00:08:32,457 So here we go. 199 00:08:32,457 --> 00:08:36,625 We're gonna bring our feet out and first we're gonna wake up 200 00:08:36,625 --> 00:08:40,542 our feet a little bit and this might feel a little silly but 201 00:08:40,542 --> 00:08:43,082 I'm feeling like you're on my side so let's see how it goes. 202 00:08:43,082 --> 00:08:46,208 You're gonna bring the fingertips behind you and you 203 00:08:46,208 --> 00:08:47,125 know we're actually lucked out 204 00:08:47,125 --> 00:08:48,458 with good weather here in the park today. 205 00:08:48,458 --> 00:08:49,500 - Yeah! It's awesome. 206 00:08:49,500 --> 00:08:51,750 - But if it were to rain I wouldn't complain 'cause it's 207 00:08:51,750 --> 00:08:53,166 been quite hot here, right? 208 00:08:53,166 --> 00:08:55,291 - You rhymed. - So we're, yeah. 209 00:08:55,291 --> 00:08:56,625 - If it were to rain, I wouldn't complain. 210 00:08:56,625 --> 00:08:59,125 - (laughs) Career change! 211 00:08:59,125 --> 00:09:03,125 So we're gonna make it rain but we're also going to wake up our 212 00:09:03,125 --> 00:09:06,291 feet and this is gonna stimulate a little bit of energy because 213 00:09:06,291 --> 00:09:07,917 that's the other cool thing about yoga is we're not just 214 00:09:07,917 --> 00:09:11,750 dealing with muscles and bones but we're dealing with energy. 215 00:09:11,750 --> 00:09:14,333 And I'm telling you man, you start practicing yoga now, 216 00:09:14,333 --> 00:09:17,375 get in control of your energy-- - It just kinda gives you 217 00:09:17,375 --> 00:09:20,417 physical and mental confidence. - Amen. 218 00:09:20,417 --> 00:09:22,083 That's it and so much more. 219 00:09:22,083 --> 00:09:24,708 It kind of helps you love yourself and when you feel 220 00:09:24,708 --> 00:09:28,583 confident in your own self and you love your own self 221 00:09:28,583 --> 00:09:31,834 you naturally share that with others. 222 00:09:31,834 --> 00:09:32,750 It's not a struggle. 223 00:09:32,750 --> 00:09:35,834 You don't have to work really hard or try too hard. 224 00:09:35,834 --> 00:09:38,458 It just it becomes part of your natural way of being. 225 00:09:38,458 --> 00:09:39,875 Which I believe everyone's like that. 226 00:09:39,875 --> 00:09:41,750 We just kinda forget sometimes. - Yeah. 227 00:09:41,750 --> 00:09:45,250 - Alright, so let's wake these feet up by making it rain. 228 00:09:45,250 --> 00:09:47,792 So this is really fun with a lot of people because it creates a 229 00:09:47,792 --> 00:09:51,041 big kind of like storm effect but it's just you and I so we're 230 00:09:51,041 --> 00:09:52,083 gonna have to go crazy. 231 00:09:52,083 --> 00:09:54,542 So take a deep breath in. 232 00:09:54,542 --> 00:09:56,542 Beautiful placement of your hands. 233 00:09:56,542 --> 00:09:57,917 Opening up through the shoulders, 234 00:09:57,917 --> 00:09:59,250 you're really nice and here we got. 235 00:09:59,250 --> 00:10:03,500 We're just gonna start by making a pitter-patter of rain with the 236 00:10:03,500 --> 00:10:04,750 soles of the feet. 237 00:10:04,750 --> 00:10:07,125 Now, your legs are gonna get tired but your legs are strong. 238 00:10:07,125 --> 00:10:09,959 You have really strong muscles here so you can use them and 239 00:10:09,959 --> 00:10:13,625 then you seem like a happy, cheerful guy which I'm honestly 240 00:10:13,625 --> 00:10:17,208 so honored to meet you but we all get frustrated some times so 241 00:10:17,208 --> 00:10:19,917 this is a good thing you can do when you have frustration and 242 00:10:19,917 --> 00:10:23,333 you just want to get it out without causing anyone any harm. 243 00:10:23,333 --> 00:10:26,083 Yeah, so take a deep breath in, get a little faster, 244 00:10:26,083 --> 00:10:28,291 little stronger and then the beautiful thing about 245 00:10:28,291 --> 00:10:30,583 a storm is eventually-- - Woo, my legs. 246 00:10:30,583 --> 00:10:34,083 - [Adriene] eventually, the clouds begin to part. 247 00:10:34,083 --> 00:10:37,583 Ah. And the sun begins to shine again. 248 00:10:37,583 --> 00:10:39,250 And that was a workout on your legs, right? 249 00:10:39,250 --> 00:10:39,917 - Yeah. - Who'd have thought? 250 00:10:39,917 --> 00:10:42,959 I know, me too. And now we're ready to rock and roll. 251 00:10:42,959 --> 00:10:43,625 - Okay. 252 00:10:43,625 --> 00:10:45,875 - So peek at me if you need to as a little demo first. 253 00:10:45,875 --> 00:10:46,625 - Okay. 254 00:10:46,625 --> 00:10:48,250 - We're gonna rock and roll up and down 255 00:10:48,250 --> 00:10:49,583 the length of our spine. So you're gonna take your hands 256 00:10:49,583 --> 00:10:51,875 and bring them behind the thighs to start. 257 00:10:51,875 --> 00:10:53,250 And then this is one of those things where 258 00:10:53,250 --> 00:10:54,041 you can't think too hard. 259 00:10:54,041 --> 00:10:56,208 You just gotta go with your feeling, 260 00:10:56,208 --> 00:10:58,291 have some fun. We're gonna rock back. 261 00:10:59,542 --> 00:11:01,000 Chances are you've done this before too. 262 00:11:01,000 --> 00:11:03,667 And front. And rock back. 263 00:11:03,667 --> 00:11:05,125 And rock front. 264 00:11:05,125 --> 00:11:07,041 And now we're rocking and rolling. 265 00:11:07,041 --> 00:11:09,208 Massaging all of the back body. 266 00:11:09,208 --> 00:11:13,000 - [Kiliocos] Ah! I got stuck. - [Adriene] Free massage. 267 00:11:13,000 --> 00:11:14,959 No need to go to the massage parlor. 268 00:11:14,959 --> 00:11:18,375 We got it going on right here. 269 00:11:18,375 --> 00:11:21,083 And you can have some fun, like maybe not today, 270 00:11:21,083 --> 00:11:24,125 but maybe some day your toes touch behind your head. 271 00:11:24,125 --> 00:11:26,834 You never know. Woo, so close. 272 00:11:26,834 --> 00:11:28,333 So close. 273 00:11:28,333 --> 00:11:32,000 Sometimes I like to find a little rock and roll Mudra here. 274 00:11:32,000 --> 00:11:35,375 Just a little like, you know, rock and roll. 275 00:11:35,375 --> 00:11:37,583 Or we're in Austin so this can be like hook 'em horns. 276 00:11:37,583 --> 00:11:40,917 You can do the rock and roll Mudra. 277 00:11:40,917 --> 00:11:43,333 And then check it out, the next time you rock and roll up. 278 00:11:43,333 --> 00:11:45,208 You're like, "I'm done." 279 00:11:45,208 --> 00:11:49,583 You're gonna rock all the way up to this little squat here. 280 00:11:49,583 --> 00:11:51,583 - Wait, oh, I messed that up. 281 00:11:51,583 --> 00:11:54,125 - No, you're good. Yes, nice! 282 00:11:54,125 --> 00:11:56,583 I want to do it again too. 283 00:11:56,583 --> 00:11:58,875 'Cause it does make me feel confident because I used to not 284 00:11:58,875 --> 00:12:00,625 be able to do that. 285 00:12:00,625 --> 00:12:03,166 - Squat, squat, squat. It's like a frog. 286 00:12:03,166 --> 00:12:04,500 - Yes, so now we're in Froggy Pose. 287 00:12:04,500 --> 00:12:06,875 - [Kiliocos] I read your mind. - You read, I'm telling you, 288 00:12:06,875 --> 00:12:09,125 you're gonna be a yoga teacher in one year. 289 00:12:09,125 --> 00:12:11,000 Gonna have to have you on the channel. 290 00:12:11,000 --> 00:12:12,750 You'll be teaching. 291 00:12:12,750 --> 00:12:16,625 Okay, so, believe it or not a lot of kids your age actually 292 00:12:16,625 --> 00:12:17,708 this really hurts their feet. 293 00:12:17,708 --> 00:12:19,041 How does it,-- - [Kiliocos] Really? 294 00:12:19,041 --> 00:12:21,250 - how do your feet feel? - [Kiliocos] My feet feel comfy. 295 00:12:21,250 --> 00:12:22,583 - Pretty good! - [Kiliocos] Light. 296 00:12:22,583 --> 00:12:24,208 - Look at that! Really strong, okay, good. 297 00:12:24,208 --> 00:12:25,875 - [Kiliocos] Bouncy. - Fabulous. 298 00:12:25,875 --> 00:12:29,834 So then that means I think we can challenge ourself by trying 299 00:12:29,834 --> 00:12:32,208 to do a little balancing here which is gonna prep us 300 00:12:32,208 --> 00:12:33,875 for our Crow later. 301 00:12:33,875 --> 00:12:37,125 So we're gonna come to this Anjuli Mudra here and see if we 302 00:12:37,125 --> 00:12:39,667 can sit up really tall here. 303 00:12:39,667 --> 00:12:42,208 Like a Zen froggy. (Kiliocos laughs) 304 00:12:43,333 --> 00:12:46,625 I've met a few. They're cool. 305 00:12:46,625 --> 00:12:47,750 - Doing, doing. 306 00:12:47,750 --> 00:12:51,750 - Yes, and then after we find our Zen 307 00:12:51,750 --> 00:12:54,959 while no one's looking we're gonna give it a hop. 308 00:12:54,959 --> 00:12:56,959 Now, yogi's choice you can keep the hands together, 309 00:12:56,959 --> 00:12:58,125 slightly more challenging or 310 00:12:58,125 --> 00:13:00,041 you can bring 'em to the ground for your hop. 311 00:13:02,166 --> 00:13:03,959 - Try my hop. - Take it away. 312 00:13:03,959 --> 00:13:07,458 - With the first time. - Boom. 313 00:13:07,458 --> 00:13:09,667 - Second time without. 314 00:13:09,667 --> 00:13:13,375 - Whoa! Nice. 315 00:13:13,375 --> 00:13:15,000 Whoa. 316 00:13:17,291 --> 00:13:19,000 That's a challenge. 317 00:13:19,000 --> 00:13:20,125 - [Kiliocos] That is. 318 00:13:20,125 --> 00:13:22,375 - Okay, now bring your breath into it. 319 00:13:22,375 --> 00:13:23,708 So just make sure you're not holding your breath 320 00:13:23,708 --> 00:13:24,667 and I will too. Ready? 321 00:13:24,667 --> 00:13:27,125 Let's do five more each. Ready? 322 00:13:27,125 --> 00:13:28,792 We just do it on our own. 323 00:13:32,750 --> 00:13:35,000 - Ooh! 324 00:13:38,250 --> 00:13:39,583 - One more. 325 00:13:39,583 --> 00:13:42,667 Woo! Nice. Really nice work. 326 00:13:42,667 --> 00:13:46,375 That was really good. So legs are warm. 327 00:13:46,375 --> 00:13:47,625 Side body stretch. 328 00:13:47,625 --> 00:13:50,083 Back is rock and rolled out. 329 00:13:50,083 --> 00:13:52,375 So from here, we're gonna find a little release, 330 00:13:52,375 --> 00:13:55,125 we've earned it, by coming into a Forward Fold. 331 00:13:55,125 --> 00:13:58,625 So from here, nice and slow 332 00:13:58,625 --> 00:14:00,583 ,we drop the heels, 333 00:14:00,583 --> 00:14:04,000 aw, and we start to straighten through the legs. 334 00:14:04,000 --> 00:14:06,583 Sound effects are welcome as you just heard your lovely teacher 335 00:14:06,583 --> 00:14:09,917 (laughs) go (groans). - [Kiliocos] Ah! 336 00:14:09,917 --> 00:14:13,333 - [Adriene] Yeah, and then bend your knees. 337 00:14:13,333 --> 00:14:14,083 Yeah, yeah, yeah. 338 00:14:14,083 --> 00:14:16,333 And then get your heels on the ground. Yeah. 339 00:14:16,333 --> 00:14:20,500 Alright, now we're going to create a little imaginary art. 340 00:14:20,500 --> 00:14:23,208 So imagine you have a paint brush on every finger. 341 00:14:24,291 --> 00:14:27,959 Creepy (laughs) and then you're gonna take your paint brushes 342 00:14:27,959 --> 00:14:32,500 and you're gonna draw swooshing lines over to one side 343 00:14:32,500 --> 00:14:33,875 and then to the other. 344 00:14:35,125 --> 00:14:37,834 Swooshing lines. 345 00:14:37,834 --> 00:14:40,625 And then you get to pick your color or maybe you have a 346 00:14:40,625 --> 00:14:41,625 different color on each one 347 00:14:41,625 --> 00:14:43,500 but I'm gonna go for an all blue thing. 348 00:14:43,500 --> 00:14:45,083 What are you gonna do? 349 00:14:45,083 --> 00:14:48,583 - [Kiliocos] Well, purple, green, 350 00:14:48,583 --> 00:14:52,542 red, yellow. 351 00:14:52,542 --> 00:14:53,458 - [Adriene] Rainbow. 352 00:14:53,458 --> 00:14:55,917 - [Kiliocos] Magenta. - [Adriene] Ooh. Yes. 353 00:14:57,834 --> 00:14:59,458 - [Kiliocos] Maroon. - [Adriene] Mhmmm. 354 00:14:59,458 --> 00:15:00,417 - [Kiliocos] Turqoise. 355 00:15:00,417 --> 00:15:02,667 - [Adriene] Mhmmm, keep it going. 356 00:15:02,667 --> 00:15:06,041 - [Kiliocos] Velvet. - [Adriene] Oh, nice! 357 00:15:06,041 --> 00:15:09,208 Really nice. Alright. 358 00:15:09,208 --> 00:15:11,083 - [Kiliocos] Transparent red. 359 00:15:11,083 --> 00:15:12,708 - [Adriene] Ooh, yeah. Nice. 360 00:15:12,708 --> 00:15:14,834 Oh yeah, I'm gonna add a little iridescent to mine as well. 361 00:15:16,333 --> 00:15:20,166 Great, and then from here we'll just do one more 362 00:15:20,166 --> 00:15:22,083 when you feel satisfied. 363 00:15:22,083 --> 00:15:23,041 - [Kiliocos] I feel satisfied. 364 00:15:23,041 --> 00:15:26,333 - Okay, fab, we'll come back and then we're gonna slowly bend our 365 00:15:26,333 --> 00:15:29,708 knees and we're gonna slowly trace a line 366 00:15:29,708 --> 00:15:31,500 all the way up the shin. 367 00:15:31,500 --> 00:15:33,125 We're coming up to stand. 368 00:15:33,125 --> 00:15:35,208 All the way up past the kneecap 369 00:15:35,959 --> 00:15:40,875 and then up to Mountain Pose. 370 00:15:47,333 --> 00:15:49,834 Everyone in this park wants to be doing this right now. 371 00:15:49,834 --> 00:15:53,000 I can tell. Okay, so 372 00:15:53,000 --> 00:15:56,041 all jokes aside, that's how Mountain Pose 373 00:15:56,041 --> 00:15:58,708 invites us to stand. Okay? 374 00:15:58,708 --> 00:16:00,208 Now, you won't feel the same way every day. 375 00:16:00,208 --> 00:16:02,417 We just got done saying every day will feel different but 376 00:16:02,417 --> 00:16:04,959 Mountain Pose is a great, awesome, 377 00:16:04,959 --> 00:16:06,959 seriously this is no gimmick here, no trick. 378 00:16:06,959 --> 00:16:09,917 Mountain Pose is something I bust out all the time. 379 00:16:09,917 --> 00:16:12,959 Instead of just waiting in line or being frustrated or if I'm 380 00:16:12,959 --> 00:16:15,208 waiting for someone who's taking a long time, 381 00:16:15,208 --> 00:16:17,375 nobody knows it. I know it. 382 00:16:17,375 --> 00:16:21,667 But I'll come place my feet and I'll come stand in Mountain Pose 383 00:16:21,667 --> 00:16:23,667 really mindfully, really tall. 384 00:16:23,667 --> 00:16:27,166 And instead of getting cranky and angry or whatever it is 385 00:16:27,166 --> 00:16:29,667 I'm feeling-- - You feel calm and relaxed. 386 00:16:29,667 --> 00:16:31,000 - I flip the script. - Yeah. 387 00:16:31,000 --> 00:16:33,500 - As we say in the film business. 388 00:16:33,500 --> 00:16:37,583 Like we take that and we don't just ignore it but we actually 389 00:16:37,583 --> 00:16:39,333 turn it into something good. 390 00:16:39,333 --> 00:16:41,959 Like, "Actually, I feel really fine. 391 00:16:41,959 --> 00:16:43,417 "I don't need to really be angry." 392 00:16:43,417 --> 00:16:44,917 So Mountain Pose isn't just like, 393 00:16:44,917 --> 00:16:46,917 oh silly old simple yoga shape. 394 00:16:46,917 --> 00:16:49,125 It's like a secret tool of magic. 395 00:16:49,125 --> 00:16:51,834 For me. So let's practice. 396 00:16:51,834 --> 00:16:54,625 Imagine the tip of your head is the top of the mountain. 397 00:16:54,625 --> 00:16:56,834 In fact you can take, and it' kind of cheesy but take it just 398 00:16:56,834 --> 00:16:58,333 so you can imagine it, yeah, yeah, 399 00:16:58,333 --> 00:17:01,917 yeah, and then from there see if you can somehow, 400 00:17:01,917 --> 00:17:04,333 any which way, stand a little taller. 401 00:17:06,541 --> 00:17:07,708 Helps to take a big breath in. 402 00:17:07,708 --> 00:17:08,875 Kinda lengthens your spine. 403 00:17:08,875 --> 00:17:11,541 - I'm gonna imagine the plant again up my spine. 404 00:17:11,541 --> 00:17:13,834 - Yes. Good deal, yes. 405 00:17:13,834 --> 00:17:15,916 - Grow a tree on the mountain. 406 00:17:15,916 --> 00:17:19,125 - So imagine, brilliant, imagine that vine going 407 00:17:19,125 --> 00:17:21,875 all the way up the spine. Beautiful. 408 00:17:21,875 --> 00:17:24,458 And then let's take it a step further actually and let's bring 409 00:17:24,458 --> 00:17:27,791 this arm, your right arm, or any old arm, 410 00:17:27,791 --> 00:17:31,041 down first as if it were another vine 411 00:17:31,041 --> 00:17:32,500 or some piece of the structure. 412 00:17:33,500 --> 00:17:34,458 So it's now part of the mountain 413 00:17:34,458 --> 00:17:36,041 and same thing with your opposite arm. 414 00:17:37,667 --> 00:17:42,208 So there's all of this awareness now in both arms. 415 00:17:42,208 --> 00:17:45,917 Tip of the head, the crown, top of the mountain. 416 00:17:45,917 --> 00:17:48,583 We have the sides of the mountain and then does a 417 00:17:48,583 --> 00:17:50,000 mountain just kinda like blow over 418 00:17:50,000 --> 00:17:51,792 or is it really strong and steady? 419 00:17:51,792 --> 00:17:53,333 - [Kiliocos] Strong and steady. 420 00:17:53,333 --> 00:17:56,500 - Get those legs super strong and steady. 421 00:17:56,500 --> 00:17:59,041 Yeah, so beautiful. Looking great. 422 00:17:59,041 --> 00:18:01,959 So if a big magical goosh, goosh? 423 00:18:01,959 --> 00:18:05,834 Whoosh, gust, goosh of wind were to come through it would not be 424 00:18:05,834 --> 00:18:07,458 able to blow you or I over. 425 00:18:07,458 --> 00:18:09,375 'Cause we're nice and strong. 426 00:18:09,375 --> 00:18:11,166 Standing firm in our own shoes. 427 00:18:13,750 --> 00:18:15,000 Breathe in deep, yeah. 428 00:18:15,000 --> 00:18:17,792 (Kiliocos coughs) (Adriene laughs) 429 00:18:19,750 --> 00:18:21,083 - That's called keeping it real. 430 00:18:21,083 --> 00:18:23,834 Breathe in deep. (mimics coughing) 431 00:18:23,834 --> 00:18:25,000 So out with the old, 432 00:18:25,000 --> 00:18:26,875 in with the new. 433 00:18:26,875 --> 00:18:30,708 Or as I like to say a lot, inhale lots of love in. 434 00:18:30,708 --> 00:18:31,458 It feels really good. 435 00:18:31,458 --> 00:18:34,375 And then exhale lots of love out. 436 00:18:34,375 --> 00:18:36,834 And no worries if you cough or choke. 437 00:18:36,834 --> 00:18:39,083 (chuckles) Inhale lots of love in. 438 00:18:39,083 --> 00:18:41,625 (Kiliocos and Adriene laugh) 439 00:18:41,625 --> 00:18:45,208 And exhale lots of love out. 440 00:18:45,208 --> 00:18:45,875 Awesome. 441 00:18:45,875 --> 00:18:49,083 So now we're gonna take the celebratory Mudra, 442 00:18:49,083 --> 00:18:54,875 which we call this a Celebratory Namaste and it's really fun 443 00:18:54,875 --> 00:18:58,083 because Jai means "victory" in Sanskrit. 444 00:18:58,083 --> 00:19:00,792 And so we call this Jai Namaste. So it's fun. 445 00:19:00,792 --> 00:19:03,125 So you take your hand and you're going to, 446 00:19:03,125 --> 00:19:05,959 again, don't think, just let your body intelligence row. 447 00:19:05,959 --> 00:19:07,000 Kind of rock and roll here. 448 00:19:07,000 --> 00:19:09,834 You take your hands and you're gonna swing them all the way up 449 00:19:09,834 --> 00:19:10,667 and over your head and 450 00:19:10,667 --> 00:19:12,250 then you're gonna clap the palms together. 451 00:19:12,250 --> 00:19:15,333 And say "Jai." - [Kiliocos] Wait, what? 452 00:19:15,333 --> 00:19:18,041 - Okay, let's do it again. Down all the way. 453 00:19:18,041 --> 00:19:19,375 So we're gonna go all the way up. 454 00:19:19,375 --> 00:19:20,041 Ready? 455 00:19:20,041 --> 00:19:21,959 Big stretch, big breath. 456 00:19:21,959 --> 00:19:24,083 Victory Namaste, we're gonna clap the palms together. 457 00:19:24,083 --> 00:19:25,083 Go. 458 00:19:25,083 --> 00:19:27,542 Nice and then we say, "Jai." - Jai. 459 00:19:27,542 --> 00:19:29,834 - Jai. Just J-A-I. Just like "Victory." 460 00:19:29,834 --> 00:19:31,458 - Jai. - Victory Namaste. 461 00:19:31,458 --> 00:19:31,959 - Jai. 462 00:19:31,959 --> 00:19:33,792 - Namaste means I'm awesome, you're awesome, 463 00:19:33,792 --> 00:19:35,542 we're awesome but more on that later. 464 00:19:35,542 --> 00:19:36,458 Okay, so here we go. 465 00:19:36,458 --> 00:19:39,375 We got our Shark Fin again, we're gonna dive in so go up on 466 00:19:39,375 --> 00:19:41,333 the toes first, dive. 467 00:19:41,333 --> 00:19:44,625 All the way up, and over, and down into the waters. 468 00:19:44,625 --> 00:19:46,458 There's a pool over there. 469 00:19:46,458 --> 00:19:51,041 Imagine we're jumping into that park pool dipping our fingertips 470 00:19:51,041 --> 00:19:52,166 in the cool water. 471 00:19:52,166 --> 00:19:54,875 This time a little bit faster we're gonna go back and forth. 472 00:19:54,875 --> 00:19:57,500 Maybe new color palette. Whoosh. 473 00:19:57,500 --> 00:20:01,083 But our legs are super strong, feet are planted as we've 474 00:20:01,083 --> 00:20:03,000 established that inner Mountain Pose. 475 00:20:03,000 --> 00:20:05,750 Super strong, nice and steady. 476 00:20:05,750 --> 00:20:08,041 Beautiful breath. Nice. 477 00:20:08,041 --> 00:20:10,041 And then we'll come back to center. 478 00:20:11,667 --> 00:20:14,125 Back to center. Ground, breathe. 479 00:20:14,125 --> 00:20:18,000 Catch your breath and then here we go, 480 00:20:18,000 --> 00:20:19,125 one foot back. 481 00:20:20,417 --> 00:20:22,125 And then the other. 482 00:20:23,667 --> 00:20:26,625 And have you ever heard of the pose Downward Dog? 483 00:20:26,625 --> 00:20:28,542 - [Kiliocos] Yes, I think. Not sure. 484 00:20:28,542 --> 00:20:30,375 - Yeah, so let's do it. 485 00:20:30,375 --> 00:20:31,166 Now you're going to say, 486 00:20:31,166 --> 00:20:34,166 "I learned Downward Dog from a professional." 487 00:20:34,166 --> 00:20:37,458 (laughs) Bend the knees, and here we go, 488 00:20:37,458 --> 00:20:41,166 peel your tail up towards the sky. 489 00:20:41,166 --> 00:20:46,125 So Downward Facing Dog, hands stay firmly planted, 490 00:20:46,125 --> 00:20:48,333 we'll say paws stay firmly planted, 491 00:20:48,333 --> 00:20:49,750 hips up high. 492 00:20:49,750 --> 00:20:50,542 Yes! 493 00:20:50,542 --> 00:20:53,375 And then you're gonna take your dog for a walk by just walking 494 00:20:53,375 --> 00:20:54,750 towards the front edge of your mat. 495 00:20:54,750 --> 00:20:56,375 Just a little bit. 496 00:20:56,375 --> 00:20:59,041 And then to the back, reverse it. 497 00:21:01,917 --> 00:21:03,917 And then to the front. 498 00:21:05,333 --> 00:21:07,417 And then reverse it, last time. 499 00:21:07,417 --> 00:21:09,750 And then you're gonna come to the middle in your Downward Dog 500 00:21:09,750 --> 00:21:12,083 which is looking awesome by the way. 501 00:21:12,083 --> 00:21:16,291 And then nothing is more fun in the entire world than turning 502 00:21:16,291 --> 00:21:18,625 your toes in just a little bit and 503 00:21:18,625 --> 00:21:19,917 wagging your tail in Downward Dog. 504 00:21:19,917 --> 00:21:21,917 (Kiliocos laughs) I mean, come on. 505 00:21:21,917 --> 00:21:24,750 And this is an instant mood booster, too. 506 00:21:24,750 --> 00:21:26,667 You won't want to do it when you're in a bad mood but 507 00:21:26,667 --> 00:21:29,875 remember, hear my voice, "Wag your tail. 508 00:21:29,875 --> 00:21:32,208 "Wag your tail," because it'll change everything. 509 00:21:32,208 --> 00:21:33,333 And then look there's an actual dog over there. 510 00:21:33,333 --> 00:21:34,583 - [Kiliocos] The dog is jealous. - [Adriene] Yeah. 511 00:21:34,583 --> 00:21:35,750 - [Kiliocos] The dog is so jealous. 512 00:21:35,750 --> 00:21:38,125 - [Adriene] What's up, dude? 513 00:21:38,125 --> 00:21:40,542 Sorry, I'm talking to your dog. (laughs) 514 00:21:40,542 --> 00:21:41,834 Downward Dog, okay. 515 00:21:41,834 --> 00:21:45,792 So let's celebrate this with a howl. 516 00:21:45,792 --> 00:21:48,750 Just one howl. So take a deep breath in. 517 00:21:48,750 --> 00:21:50,250 Join me whenever you feel ready. 518 00:21:50,250 --> 00:21:53,417 (howls) (Kiliocos howls) 519 00:21:56,792 --> 00:22:00,250 Awesome. Slowly lower the knees. 520 00:22:02,542 --> 00:22:04,083 Bring the hands back. 521 00:22:04,083 --> 00:22:05,625 And then check it out, we're gonna return right back 522 00:22:05,625 --> 00:22:07,291 to that Froggy Pose. - [Kiliocos] Frog. 523 00:22:07,291 --> 00:22:10,708 - And this time in Froggy Pose just take a second to maybe draw 524 00:22:10,708 --> 00:22:13,083 a couple circles with the wrists. 525 00:22:13,083 --> 00:22:14,708 Make sure they're feeling good. 526 00:22:14,708 --> 00:22:18,917 You can even do a Zombie Frog is always kind of fun to stretch 527 00:22:18,917 --> 00:22:20,875 out through the wrists. Give it a try. 528 00:22:20,875 --> 00:22:22,417 You can do it, yeah. 529 00:22:22,417 --> 00:22:24,625 Halloween frog. Halloween version. 530 00:22:26,750 --> 00:22:28,667 Get our groove on. 531 00:22:28,667 --> 00:22:31,708 Okay, so now we're ready for Bakansana, 532 00:22:31,708 --> 00:22:33,583 the Crow Pose. - Woo. 533 00:22:33,583 --> 00:22:35,583 - But the things is first thing's first. 534 00:22:35,583 --> 00:22:37,750 Let's hop to the front. 535 00:22:37,750 --> 00:22:40,542 We're gonna make a little agreement that it's not about 536 00:22:40,542 --> 00:22:42,041 the pose because it isn't. 537 00:22:42,041 --> 00:22:44,375 And when you don't have to master the pose today and in 538 00:22:44,375 --> 00:22:46,417 fact if we did it would be super boring because we would have no 539 00:22:46,417 --> 00:22:48,250 where to go and we wouldn't have anything 540 00:22:48,250 --> 00:22:49,917 fun to practice at home. - Yeah. 541 00:22:49,917 --> 00:22:52,375 - So let's shake on, make a little agreement, 542 00:22:52,375 --> 00:22:55,166 it's not about doing the pose right or mastering the pose. 543 00:22:55,166 --> 00:22:57,750 It's simply about having fun, learning and trying. 544 00:22:57,750 --> 00:22:59,375 - [Kiliocos] Mhmmm. - Cool! 545 00:22:59,375 --> 00:23:01,834 Alright, so hop back to the center of your mat. 546 00:23:01,834 --> 00:23:04,542 Ready? Like you have eyes on the back of your head. 547 00:23:04,542 --> 00:23:05,625 Woop. 548 00:23:06,542 --> 00:23:10,041 Great, then we're gonna plant our hands on the mat. 549 00:23:12,166 --> 00:23:14,375 Okay, so our hips are open. 550 00:23:14,375 --> 00:23:15,375 Our side body's open. 551 00:23:15,375 --> 00:23:16,375 We've tapped into the core. 552 00:23:16,375 --> 00:23:20,792 We're fully ready to move in to Crow Pose. 553 00:23:20,792 --> 00:23:23,500 And so I'll give you a little demo first. Ready? 554 00:23:23,500 --> 00:23:26,166 So you're gonna plant your palms 555 00:23:26,166 --> 00:23:29,291 and then the thing is we're each 556 00:23:29,291 --> 00:23:30,959 going to, 557 00:23:30,959 --> 00:23:35,041 let's find, find something that you want 558 00:23:35,041 --> 00:23:36,000 to be your focal point. 559 00:23:36,000 --> 00:23:37,708 A little rock or something awesome. 560 00:23:37,708 --> 00:23:41,041 I actually lucked out and found this beautiful stone. 561 00:23:41,041 --> 00:23:42,834 Ooh, that's a beautiful one. That's a good skipping stone. 562 00:23:42,834 --> 00:23:45,250 - I like this one. (giggles) - Okay. 563 00:23:45,250 --> 00:23:48,417 Great so you take this and you're gonna put it right at the 564 00:23:48,417 --> 00:23:50,542 front edge of your mat. 565 00:23:50,542 --> 00:23:52,458 Boom, so that's gonna be your focal point. 566 00:23:52,458 --> 00:23:54,750 Your eyes are gonna stay on that. 567 00:23:54,750 --> 00:23:59,083 So, of course this is park yoga so it's a little lumpy but we're 568 00:23:59,083 --> 00:24:02,041 gonna give it our best shot anyway. 569 00:24:02,041 --> 00:24:03,792 So you plant the palms first. 570 00:24:03,792 --> 00:24:05,959 They're gonna become the foundation for your posture. 571 00:24:05,959 --> 00:24:09,500 Now you're gonna hop your froggy up super close. 572 00:24:09,500 --> 00:24:12,083 And then this is where your little focus point 573 00:24:12,083 --> 00:24:13,333 is going to come in handy. 574 00:24:13,333 --> 00:24:15,542 You're gonna want to look down as you bring your knees up but 575 00:24:15,542 --> 00:24:19,291 then what's gonna happen here? Somersault. 576 00:24:19,291 --> 00:24:21,291 So, I'm gonna keep my gaze looking forward, yeah. 577 00:24:21,291 --> 00:24:22,542 - [Kiliocos] Whoa. 578 00:24:22,542 --> 00:24:25,208 - So bring your hands a little bit wider so your base is wider. 579 00:24:25,208 --> 00:24:26,542 Yeah, look at you! 580 00:24:26,542 --> 00:24:29,625 And then you're gonna take your gaze on your rock, 581 00:24:29,625 --> 00:24:33,291 bring your knees up to your armpit area and then check it 582 00:24:33,291 --> 00:24:35,792 out, we're just gonna start with a little rock on the toes. 583 00:24:35,792 --> 00:24:36,875 Just rocking. 584 00:24:39,250 --> 00:24:42,125 And this takes a lot of strength and a lot of concentration. 585 00:24:42,125 --> 00:24:44,417 - I'll get this rock 'cause I don't want to fall on that one. 586 00:24:44,417 --> 00:24:48,208 - Yeah. Smart. Really, really smart. 587 00:24:48,208 --> 00:24:49,417 Okay, here we go. 588 00:24:49,417 --> 00:24:51,417 So maybe watch me first. 589 00:24:53,333 --> 00:24:56,917 Rocking, maybe on toe lifts up. - Okay. 590 00:24:56,917 --> 00:24:58,917 - Maybe the other. Maybe in time, both. 591 00:24:58,917 --> 00:25:00,417 Take it away. 592 00:25:00,417 --> 00:25:02,708 Keep your gaze on your stone. 593 00:25:02,708 --> 00:25:04,875 Then hug those knees up to your armpit chest, yes! 594 00:25:04,875 --> 00:25:07,875 Awesome. - [Kiliocos] Woo-hoo. 595 00:25:07,875 --> 00:25:10,125 - [Adriene] I'm telling you, keep those eyes on the stone. 596 00:25:10,125 --> 00:25:13,250 Yes! And it's so great. 597 00:25:13,250 --> 00:25:16,667 It looks like a little crow. Look at that! 598 00:25:16,667 --> 00:25:19,875 Yes, so you're basically creating two little tables for 599 00:25:19,875 --> 00:25:22,041 your knees with your arms. 600 00:25:22,041 --> 00:25:25,500 Whoa! Look at that air you're catching. 601 00:25:25,500 --> 00:25:28,208 Oh my gosh. 602 00:25:28,208 --> 00:25:29,750 Yes and then don't forget to breathe. 603 00:25:29,750 --> 00:25:31,917 And then I was gonna say don't forget to smile but you already 604 00:25:31,917 --> 00:25:34,417 have that covered which is really the most important part 605 00:25:34,417 --> 00:25:37,083 so I would say you've actually mastered it. 606 00:25:38,166 --> 00:25:39,917 Yay! Okay, great. 607 00:25:39,917 --> 00:25:41,667 - Awesome. - High five! 608 00:25:41,667 --> 00:25:43,792 That was so fun. Really, really nice. 609 00:25:43,792 --> 00:25:45,875 - Yes. That was fun. - So that the thing. 610 00:25:45,875 --> 00:25:48,291 You practice at home just doing all those warm-ups and then it 611 00:25:48,291 --> 00:25:50,333 does help if you're going to be doing this at home to put a 612 00:25:50,333 --> 00:25:53,083 little focus out or just find something on the floor because 613 00:25:53,083 --> 00:25:56,708 again if you come here and you're not looking forward 614 00:25:56,708 --> 00:25:58,667 you'll do a somersault. - Yeah. 615 00:25:59,834 --> 00:26:01,625 No good. - No good. 616 00:26:01,625 --> 00:26:02,959 Alright, dude, okay. 617 00:26:02,959 --> 00:26:06,583 So let's finish off by just releasing our legs a little bit. 618 00:26:06,583 --> 00:26:08,333 So we're gonna bring our hands behind us. 619 00:26:08,333 --> 00:26:09,708 We're gonna take a deep breath in. 620 00:26:09,708 --> 00:26:14,417 Lift your chest, nice and tall and proud and like yes. 621 00:26:15,583 --> 00:26:17,750 And then windshield wiper the legs to one side. 622 00:26:18,708 --> 00:26:20,333 And then to the other. 623 00:26:20,333 --> 00:26:22,166 And then yeah, you can take it any pace you want. 624 00:26:23,333 --> 00:26:25,333 (whooshing) 625 00:26:27,000 --> 00:26:28,917 And then if you want you can add arms. 626 00:26:30,250 --> 00:26:32,500 Just depends on how creative you're feeling. 627 00:26:34,208 --> 00:26:35,375 Or not. 628 00:26:36,333 --> 00:26:40,333 And then, but, yeah really. 629 00:26:40,333 --> 00:26:42,250 Just depends how you're feeling that day. 630 00:26:42,250 --> 00:26:45,375 And then from here, we're gonna come back to 631 00:26:45,375 --> 00:26:46,917 our cross-legged seat. 632 00:26:49,208 --> 00:26:51,375 And maybe, let's come up to the front edge of our mat. 633 00:26:51,375 --> 00:26:52,041 And this is nice. 634 00:26:52,041 --> 00:26:55,291 Now we have a little altar, a little sacred stone there. 635 00:26:55,291 --> 00:26:58,166 - [Kiliocos] Yeah, hi stone. - Yeah. 636 00:26:58,166 --> 00:27:01,166 - [Kiliocos] Thank you for being my guide point. 637 00:27:01,166 --> 00:27:04,208 - Yes, oh, I love the gratitude, man. 638 00:27:04,208 --> 00:27:05,458 Seriously. 639 00:27:05,458 --> 00:27:07,041 Thank you, I should say thank you to mine. 640 00:27:07,041 --> 00:27:08,875 Thank you so much for being my focal point. 641 00:27:10,458 --> 00:27:15,250 So let's take our left hand, this one, to our heart. 642 00:27:15,250 --> 00:27:17,959 Yeah, let's take it to the heart. 643 00:27:19,792 --> 00:27:21,792 - Wait. Which side is the heart? 644 00:27:21,792 --> 00:27:23,792 - Well, that's actually a great, you bring up a great point. 645 00:27:23,792 --> 00:27:26,959 It's a little learning moment because your heart's really over 646 00:27:26,959 --> 00:27:30,333 here but actually in yoga we often refer to just the center 647 00:27:30,333 --> 00:27:35,125 of your chest as like your energetic heart. 648 00:27:35,125 --> 00:27:37,875 Yeah, you were right on. 649 00:27:37,875 --> 00:27:41,291 But again, no right or wrong, so wherever it lands I would say 650 00:27:41,291 --> 00:27:43,917 probably is right and then this opposite hand 651 00:27:43,917 --> 00:27:45,834 is gonna come to the belly. 652 00:27:47,375 --> 00:27:50,875 And so really nice work today. 653 00:27:50,875 --> 00:27:52,750 Like, really, really, truly. 654 00:27:52,750 --> 00:27:57,166 I hope this is not our last yoga session together because-- 655 00:27:57,166 --> 00:27:59,041 - Same here. - I think you are cool and 656 00:27:59,041 --> 00:28:02,750 I think you're a natural born yogi. 657 00:28:02,750 --> 00:28:06,041 And you know, your willingness to do yoga is going to teach so 658 00:28:06,041 --> 00:28:09,792 many people of all ages that all you have to do is jump right in 659 00:28:09,792 --> 00:28:11,708 and be willing and that you 660 00:28:11,708 --> 00:28:13,375 could really help a lot of people. 661 00:28:13,375 --> 00:28:16,792 So, thank you. - Yes. 662 00:28:16,792 --> 00:28:20,542 - So we'll end with a little deep breathing. 663 00:28:20,542 --> 00:28:23,583 Just to remind ourselves and each other and anyone who's 664 00:28:23,583 --> 00:28:27,125 listening that if you're ever in need of just a little love or a 665 00:28:27,125 --> 00:28:30,500 little support or a little friendship you can actually find 666 00:28:30,500 --> 00:28:32,834 it just by taking a couple deep breaths in. 667 00:28:33,750 --> 00:28:36,250 So we're gonna inhale in through the nose. 668 00:28:36,250 --> 00:28:37,583 You can close your eyes for this one. 669 00:28:37,583 --> 00:28:39,333 Make sure nothing scary happens. 670 00:28:39,333 --> 00:28:43,750 I won't scare you or tickle you or do anything. 671 00:28:43,750 --> 00:28:44,667 I'll protect you. 672 00:28:44,667 --> 00:28:47,083 No, take a moment to just close your eyes 673 00:28:47,083 --> 00:28:50,792 and relax your shoulders and 674 00:28:50,792 --> 00:28:55,041 notice how it feels to breathe the deepest, 675 00:28:56,125 --> 00:29:01,125 most loving, coolest, chillest, most amazing, 676 00:29:01,125 --> 00:29:06,166 juiciest, most delicious breaths you've every taken 677 00:29:06,166 --> 00:29:08,000 definitely all day long. 678 00:29:08,000 --> 00:29:12,500 The biggest, most beautiful breaths you've taken yet today. 679 00:29:12,500 --> 00:29:16,291 (rhythmic breathing) 680 00:29:30,458 --> 00:29:31,875 Awesome. 681 00:29:31,875 --> 00:29:36,750 Then slowly let your hands float, and I do mean float, 682 00:29:36,750 --> 00:29:40,250 to your knees or your thighs, whatever feels good. 683 00:29:42,208 --> 00:29:44,041 And then we'll open the eyes. 684 00:29:44,041 --> 00:29:48,083 And we're gonna take a cleansing breath and if there's anything 685 00:29:48,083 --> 00:29:49,959 that's been bugging you, you don't have to tell me, 686 00:29:49,959 --> 00:29:50,959 it's personal. 687 00:29:50,959 --> 00:29:52,500 If there's anything at all and you don't even have to think 688 00:29:52,500 --> 00:29:55,625 about it now but it just happens to be anything that's been kind 689 00:29:55,625 --> 00:29:57,959 of bumming you out or bogging you down, 690 00:29:57,959 --> 00:30:01,417 we're gonna release it now with one of my favorite things then 691 00:30:01,417 --> 00:30:02,583 we're gonna wrap it up. 692 00:30:02,583 --> 00:30:04,583 But it's called Lion's Breath. 693 00:30:04,583 --> 00:30:07,583 And for years, I'm not saying days or weeks, 694 00:30:07,583 --> 00:30:12,542 for years I felt silly doing this breath and now it is 695 00:30:13,750 --> 00:30:15,708 like my favorite thing in the world because it works. 696 00:30:15,708 --> 00:30:17,375 It helps you relieve stress. 697 00:30:17,375 --> 00:30:20,542 So you're going to take a deep breath in. 698 00:30:20,542 --> 00:30:24,583 And as you exhale, you're going to look up to your forehead as 699 00:30:24,583 --> 00:30:26,583 you stick your tongue out and roar like a lion. 700 00:30:26,583 --> 00:30:29,792 It looks like this, it's gonna look very silly. 701 00:30:29,792 --> 00:30:31,583 It looks like this. 702 00:30:33,417 --> 00:30:36,458 (Kiliocos giggles) 703 00:30:36,458 --> 00:30:38,291 Shall we? You ready? 704 00:30:38,291 --> 00:30:39,375 We'll do it together. - Okay. 705 00:30:39,375 --> 00:30:41,625 - [Adriene] Here we go. Big inhale. 706 00:30:41,625 --> 00:30:42,708 Don't be shy, don't hold out on me. 707 00:30:42,708 --> 00:30:44,166 Here we go. 708 00:30:44,166 --> 00:30:45,834 (sighs out) 709 00:30:48,291 --> 00:30:49,542 (Kiliocos giggles) 710 00:30:51,041 --> 00:30:52,291 Alright my friend, here we go. 711 00:30:52,291 --> 00:30:53,875 Let's bring the hands together. - Okay. 712 00:30:53,875 --> 00:30:55,333 - Shake it off, rub it away. 713 00:30:55,333 --> 00:30:58,458 Just create a little friction, a little heat. 714 00:30:58,458 --> 00:30:59,917 So we're gonna end our session today, 715 00:30:59,917 --> 00:31:03,333 so awesome, by bowing to 716 00:31:03,333 --> 00:31:06,834 the most awesome in ourself. 717 00:31:06,834 --> 00:31:09,583 Just kind of recognizing like, "Hey man, I'm awesome." 718 00:31:09,583 --> 00:31:11,083 And then by also recognizing 719 00:31:11,083 --> 00:31:13,959 that you're awesome and I'm awesome. 720 00:31:13,959 --> 00:31:16,166 - And we're awesome. Everyone's awesome. 721 00:31:16,166 --> 00:31:18,792 - Everyone's awesome. Gonna make me cry. 722 00:31:18,792 --> 00:31:22,417 - Can I share my quote? - Yes! Please. 723 00:31:22,417 --> 00:31:27,208 - I don't know if it's on the internet or not but I just 724 00:31:27,208 --> 00:31:29,083 thought of this one and I was like, 725 00:31:29,083 --> 00:31:32,291 "Limits lead to goals and goals lead to success." 726 00:31:33,208 --> 00:31:34,208 - You thought of that? 727 00:31:34,208 --> 00:31:36,417 - Yeah. - That's brilliant. 728 00:31:36,417 --> 00:31:41,417 Limits lead to goals. - Goals lead to success. 729 00:31:41,417 --> 00:31:44,000 'Cause when you reach your limits you can make that your 730 00:31:44,000 --> 00:31:45,750 goal and once you get to that goal 731 00:31:45,750 --> 00:31:49,125 you can make it success and repeat. 732 00:31:50,708 --> 00:31:53,125 - I knew, I had a feeling when we sat down here 733 00:31:53,125 --> 00:31:55,250 that you were gonna teach me. 734 00:31:55,250 --> 00:31:56,875 That you were actually going to be the teacher. 735 00:31:56,875 --> 00:32:00,041 I think my intuition was right. 736 00:32:00,041 --> 00:32:02,542 Well that's really beautiful and that's what I love about Namaste 737 00:32:02,542 --> 00:32:05,708 is like anyone no matter where you come from 738 00:32:05,708 --> 00:32:09,041 or what you're feeling, it can be a recognition 739 00:32:09,041 --> 00:32:11,208 that really makes everyone feel good. 740 00:32:11,208 --> 00:32:12,583 So that's how we end our practice. 741 00:32:12,583 --> 00:32:15,250 So we'll bring the hands together and take a deep breath 742 00:32:15,250 --> 00:32:18,750 in and then we exhale and bow. 743 00:32:19,667 --> 00:32:22,458 Head to heart, all the way to the ground. 744 00:32:22,458 --> 00:32:27,458 And then we say, Namaste. - Namaste.