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- Hey everyone and
welcome to Yoga With Adriene.

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I'm Adriene and this is
Benji and today we have

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an awesome yoga
for the pelvic floor.

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So this is a great practice for
anyone that's wanting to explore

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this part of the body
and how it can serve you

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both on and off the mat.

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This is kind of a clinic
style practice so explore,

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have fun and
find what feels good.

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Let's get started.

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(gentle music)

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Okay my friends, let's begin
today's practice seated so

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come on down to the ground.

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As always, take
your time getting there.

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How you move
matters starting now.

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And always but just using
this time and this space to be

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reminded of that so
moving gently and with love.

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And when you get down to
the ground and you're ready,

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we're gonna start by sitting up
nice and tall and just taking a

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moment to tune in to the breath.

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And today we're gonna really
breathe into the belly so go

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ahead and bring your
hands right to the lower belly.

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And as you're ready,
taking a nice big breath in

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and emptying it out.

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Thanks for being here,
for sharing your time with me.

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Start to
breathe a little deeper,

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a little more
fully but don't push it.

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So we'll kind of work our
way towards a more conscious

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pranayama technique.

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But to start just
notice where you are

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and let it unfold nice

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and slow so it should feel good
to take this time for yourself

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to breathe a little
deeper and more fully.

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So allow basically.

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Slowly using the breath

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as a tool to arrive here in the

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present moment so that you can
really learn from your practice

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today and hopefully feel good

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when you step up off the mat

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and in to the rest of
your day or your evening.

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If you want set a little
intention for this

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time and this experience.

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And then on your next inhale,
really see if you can send that

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breath down, down, down
towards the base of the spine,

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towards that pelvic floor.

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So if you notice and if you're
new to the practice and you're

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breathing really, really up in
the shoulders know that that's

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normal, that's a wonderful place
to start but just check in and

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really this is a
great reminder for everyone.

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If you're breathing up here,

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see if you can
use today's practice

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to really practice
that directional breath.

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So we're breathing
down, down, down,

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down in towards the diaphragm,

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all the way down
towards that pelvic floor.

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Awesome and then we'll slowly
let that go and just keep that

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moving throughout the
practice best you can.

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We're gonna adjust the legs here
to begin bringing the left heel

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in and then slowly, use your
fingertips to guide you here,

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we're gonna bring
the right heel around.

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So we're coming into what I've
been known to call

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cheerleader pose
or shape but whatever.

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It's one heel in and one heel
out so we have two different

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rotations going
on here in the hips.

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And you might find that your
right glute is coming way up

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here and that's okay.
Totally normal.

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Use that directional downward
breath to slowly create more

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space, more space, more space
and in time that right glute

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will come on to the ground.

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Should feel
really snuggily and good.

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Of course as always if
you feel any pain at all,

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that goes for this whole
practice and any time on or off

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the mat, pause,
take a deep breath,

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take a step back and reassess.

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Alright,
protect the knee joints,

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we're just gonna
spread the toes just a bit.

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Something light and easy here.

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And then when
you're ready, inhale,

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reach the fingertips up high.

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Stretch through
your side body here.

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Nice and long.

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And then exhale, you're
gonna twist to the left.

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Right fingertips come to the
outer edge of the left leg and

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left fingertips come
to the earth behind you.

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So we're essentially
accentuating this

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rotation in the right hip.

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Now, pelvic floor, close your
eyes and send your breath down

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and you're gonna
slowly inhale, lift up

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from the pelvic floor as
you breathe down.

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So we have two
opposing actions going on here.

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And so this practice
is about strengthening,

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stabilizing and softening
the pelvic floor all at once.

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We're gonna do it in different
tiers but it's as much about

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that as it is about your brain.

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Connecting brain
and breath and body

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so just allow for it to unfold.

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Focus on the experience,
not the doing or

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the mastering
and all will be well.

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So we're here in this twist.

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Awesome for the spine,
of course.

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But you're gonna close your eyes
just so you can visualize

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this hammock at the
base of the spine,

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this muscle hammock.

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And best you can, breathe into
you belly while you lift up from

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the pelvic floor which will
allow you to maybe journey a

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little bit deeper
into the twist.

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Great, release that, come back
to center and we're just gonna

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practice the same thing.
So here we go.

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Breathing, inhaling, seeing if
you can activate this twist from

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the pelvic floor
lifting up, lifting up.

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Lower belly engages when you do.

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And of course,
at the very least,

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we're just breathing deep,
warming up through the spine.

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Great, release,
come back to center.

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We're gonna do
that one more time.

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Try to again initiate this
twist from the pelvic floor,

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whatever that means to you.

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So close your eyes, feel it out.

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And you might find on this last
round how when we engage the

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pelvic floor we have more
range of motion in the hip,

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connection to the core
and then in the spine as well.

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Awesome, then
we'll slowly release,

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come back to center.

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You can use your fingertips
to guide you as you switch.

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Right heel comes in,
left heel goes out.

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Just take a second to
feel the sensations in the

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hip sockets on this side.

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And then when you're ready
send the fingertips up high.

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Think about lengthening from the
side waist to the shoulder and

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then the shoulder to the elbow
and then the elbow to the wrist

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and the wrist up
through the fingertips.

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So big stretch here, inhale.

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Exhale, keep that
length as you slowly journey

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over towards the right.

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Opening up the chest, left
fingertips to the outer edge of

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your right leg now and
right fingertips kissing

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the earth behind you.

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Okay, so we've done it on one
side so you might be able to

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accent or activate a little bit
quicker on this side but just

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close your eyes and
feel it out, maybe not.

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Inhaling, breathing in to
all four sides of the torso.

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And again, using that exhale to
lift up from the pelvic floor

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and maybe journey a
little more into your twist.

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Close your eyes.

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Imagine that just soft hammock
of the pelvic floor lifting up.

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And then gently release and
see if you can really soften

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everything here.
Just take a break.

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And then we'll go again.

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Lift your chest,
take a deep breath in.

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Send breath all the way down
into your belly and then we'll

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draw the pelvic floor up.

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Lower belly comes in.
As you exhale, twist.

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And see if you can
really initiate that twist

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from the pelvic floor.

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Should feel
really good in the spine.

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Keep breathing.

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And then release back
to center, soften, let it go.

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And one more time, here we go.

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From the pelvic floor
traveling up past the navel,

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up through the thoracic,
past the heart space.

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Nice, long beautiful neck.

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Breathe deep.

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See if you can find a
little more of a twist.

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Don't push though, just check
in and activating from the base.

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Sweet and then slowly releasing.

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Coming back to center. Great.

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We're gonna bring
both feet together here,

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soles of the feet
together for Cobbler's Pose.

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So just opening up the hips for

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a little vinyasa
we're about to do.

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Interlace the fingertips.
Bring 'em to the toes.

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Find that opposition here so
that the tops of the thighs,

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so these nice, heavy quad
muscles and then the heavy femur

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or the thigh bones draw down

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as you lift up
from the pelvic floor.

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And then maybe you just imagine

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what many of us know or can

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learn about if you're not in
the know, a Kegel here.

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It's a gentle squeeze and really
more than a squeeze you want to

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think of it as a
lift from pelvic floor.

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You might close your eyes here

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just to try to activate
that a little more.

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And then just to warm up the
lower back we're gonna bend the

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elbows left to right,
send the heart space forward,

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and then tuck chin to chest,
round through.

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Find what feels good here, let
the weight of the head hang.

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Shoulders can soften
and we breathe deep here.

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Opening up through the hips,

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the backs of the legs,

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lower back to
mid-back and then again,

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careful you're not
holding in the head,

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the neck, let go.

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Take one more
cycle of breath here.

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Really breathe
down in to your belly.

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Feel your breath.

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And then use the exhale to
press down through the bum

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and slowly roll back up.
Awesome work.

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Okay, now we're gonna
come to lie flat on the back.

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Any little movement that feels
good when you get there you can

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take it right away.

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Depending on where
you are in your body,

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any other activities or workouts

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that you've been doing
or not been doing.

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So just take a couple
moments here on your back

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to find what feels good.
Get situated.

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Great and then when you're ready
bring both feet to the ground.

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Knees up towards the sky.

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And you're gonna bring your
hands up and we're gonna bring

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the index fingers together and
the thumbs together to create

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this diamond shape.

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And you can kind of look at this
shape with your eyes and this is

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kind of the shape we're
gonna imagine the pelvic floor.

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And if you were to draw a
line in-between your fingers,

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between this shape,

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horizontally,

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you would end up
with two triangles.

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One at the top
and one at the bottom.

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And you're gonna imagine that
you have these two triangles,

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this diamond shape right at the

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base of the spine, pelvic floor.

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And on the
membership we'll get into this,

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talk a little more in detail but
I want this video to kind of be

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useful for everyone.

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Men and women and all different
ages so we'll keep just a nice

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foundation going today but we're
gonna get into more Mula Bandha

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on the membership soon.

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But just to give you a little
visual and then that's the

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visual you're gonna place
right at the pelvic floor.

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And then bring your hands
to your belly and start that

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downward
directional breath again.

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See if you can breathe all the
way down through the belly and

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into the pelvic floor.

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And then as you exhale, see
if you can isolate those two

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triangles and
draw up just a bit.

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Again, you can think of a Kegel
and rather than a squeezing in,

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think about a lift
up towards your head.

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And then I encourage you to
close your eyes and it doesn't

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have to be a big move here but

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we're actually just getting
the brain connected.

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The neuromuscular
connection going.

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Just try a couple
lifts and you might even,

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if you're familiar with Mula
Bandha be able to isolate that

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top triangle and that bottom
triangle and if you're not there

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today, don't worry about it.

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One of the ways we think of
the top triangle and the bottom

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00:13:42,166 --> 00:13:47,041
triangle though is one is you
can imagine kind of holding or

246
00:13:47,041 --> 00:13:51,667
squeezing in the same way that
you would like a stream of

247
00:13:53,083 --> 00:13:56,291
pee. And then the
back triangle is like

248
00:13:56,291 --> 00:14:00,542
when you're trying
to hold in gas.

249
00:14:00,542 --> 00:14:02,834
Oh yeah, we're
going there today.

250
00:14:02,834 --> 00:14:05,083
Pee pee and farts all day.

251
00:14:05,083 --> 00:14:07,500
Okay, so that's
just a little taste.

252
00:14:07,500 --> 00:14:11,333
We'll go a little more in depth
on the membership and for now

253
00:14:11,333 --> 00:14:14,166
I want us to
get into a practice.

254
00:14:16,625 --> 00:14:18,500
Couple more moments
here to just close your eyes.

255
00:14:18,500 --> 00:14:22,208
It really helps to close
your eyes and draw up and in.

256
00:14:23,542 --> 00:14:25,291
Yogi's choice
whether you don't wanna,

257
00:14:25,291 --> 00:14:28,417
whether or not you
want to try to isolate

258
00:14:30,542 --> 00:14:31,291
the top and the bottom.

259
00:14:31,291 --> 00:14:33,708
Otherwise, just think of
that triangle kind of drawing,

260
00:14:33,708 --> 00:14:36,083
hugging up and in.

261
00:14:36,083 --> 00:14:40,208
Think of a napkin, like
a cloth napkin in a bowl.

262
00:14:40,208 --> 00:14:45,375
And when those muscles are
relaxed it's soft in the bowl.

263
00:14:45,375 --> 00:14:48,166
And then when you squeeze and
lift we're kind of pulling up

264
00:14:48,166 --> 00:14:50,542
the corners of the napkin,
pulling up that cloth.

265
00:14:52,083 --> 00:14:53,792
So now we're gonna start to
accentuate that a little more.

266
00:14:53,792 --> 00:14:56,750
In case you're like,
"I have no idea what I'm doing

267
00:14:56,750 --> 00:14:59,917
"but I'm with you Adriene,"
we're gonna accentuate that by

268
00:14:59,917 --> 00:15:04,583
inhaling, lifting the
lower back up so you can

269
00:15:04,583 --> 00:15:06,208
put your hands
underneath your back.

270
00:15:06,208 --> 00:15:08,000
You might even try.

271
00:15:08,000 --> 00:15:10,667
And then exhaling, you're
gonna draw the navel down,

272
00:15:10,667 --> 00:15:12,041
lift up from the pelvic floor.

273
00:15:12,041 --> 00:15:14,917
Lift that hammock up and rotate

274
00:15:14,917 --> 00:15:17,041
so lower back comes
flush with the mat.

275
00:15:18,333 --> 00:15:19,750
Great, then slowly release.

276
00:15:19,750 --> 00:15:23,667
Inhale, tailbone rocks down,
lower back peels up.

277
00:15:23,667 --> 00:15:27,208
Just soften everything,
relax everything.

278
00:15:27,208 --> 00:15:29,458
Super important
to relax in-between.

279
00:15:29,458 --> 00:15:32,250
And then exhale,
curl the tailbone up.

280
00:15:32,250 --> 00:15:34,333
Think about lifting though
from the pelvic floor

281
00:15:34,333 --> 00:15:36,333
so we're not
just rocking the bones.

282
00:15:36,333 --> 00:15:39,708
We squeeze and squeeze and you
should feel the lower abdominal

283
00:15:39,708 --> 00:15:41,333
muscles especially engage.

284
00:15:42,959 --> 00:15:45,291
And again, releasing everything.

285
00:15:45,291 --> 00:15:48,250
Softening through
the bowl of the pelvis.

286
00:15:48,250 --> 00:15:50,542
Lots of space
between the lower back.

287
00:15:51,834 --> 00:15:54,792
And one more time, again, rather
than just moving the joints,

288
00:15:54,792 --> 00:15:57,542
let the pelvic floor initiate.

289
00:15:57,542 --> 00:15:58,917
It begins to lift up.

290
00:15:58,917 --> 00:16:01,375
Lower back becomes flush with
the mat and then once you get

291
00:16:01,375 --> 00:16:04,125
here this time
you're gonna hold here.

292
00:16:04,125 --> 00:16:05,959
So core is engaged.

293
00:16:05,959 --> 00:16:08,667
Pelvic floor is
lifting up and in.

294
00:16:08,667 --> 00:16:11,375
You start to naturally press
into your foundation within the

295
00:16:11,375 --> 00:16:14,625
feet a little more and then
we're just gonna keep that going

296
00:16:14,625 --> 00:16:18,417
as we slowly peel the hip
points up towards the sky.

297
00:16:18,417 --> 00:16:21,166
Knees and shins shift forward.

298
00:16:21,166 --> 00:16:22,500
Don't think
about doing the pose,

299
00:16:22,500 --> 00:16:25,208
think about initiating
this from pelvic floor.

300
00:16:25,208 --> 00:16:26,375
So lots of work there.

301
00:16:26,375 --> 00:16:29,041
You got it.
Breathing deep.

302
00:16:29,041 --> 00:16:30,375
Lift, lift, lift.

303
00:16:30,375 --> 00:16:31,875
Chin to chest.

304
00:16:31,875 --> 00:16:35,250
Excuse me, chest to
chin and then chin to sky.

305
00:16:36,542 --> 00:16:38,583
Good and then slowly lower down.

306
00:16:38,583 --> 00:16:41,667
Keep the pelvic floor engaged
until the last possible moment.

307
00:16:45,125 --> 00:16:47,875
And then let it all go.

308
00:16:47,875 --> 00:16:49,625
One more time, just like that.

309
00:16:49,625 --> 00:16:50,792
Starting with the pelvic floor.

310
00:16:50,792 --> 00:16:52,750
You're gonna be able to use
this from now on every time

311
00:16:52,750 --> 00:16:54,208
you come to Bridge Pose.

312
00:16:54,208 --> 00:16:57,083
Draw it in.
Navel goes down.

313
00:16:57,083 --> 00:16:58,208
Play.

314
00:16:58,208 --> 00:17:00,333
Slow lift, nice and slow.

315
00:17:00,333 --> 00:17:04,666
Pelvic floor lifting in all the
way up towards your heart space.

316
00:17:08,250 --> 00:17:10,666
Slow lift, shins forward.

317
00:17:13,375 --> 00:17:15,040
Chest to chin.

318
00:17:16,375 --> 00:17:18,834
Chin to sky.

319
00:17:20,375 --> 00:17:23,375
Breathing here,
don't forget your breath.

320
00:17:23,375 --> 00:17:28,959
Sweet and then on your exhale,
slow and steady lowering down.

321
00:17:28,959 --> 00:17:32,417
Pelvic floor hammock is the
last thing to release here.

322
00:17:33,667 --> 00:17:35,959
Woo, awesome.
Great, walk the feet together.

323
00:17:35,959 --> 00:17:38,041
Slowly open the
knees and just relax.

324
00:17:38,041 --> 00:17:39,333
Everything, let it go.

325
00:17:39,333 --> 00:17:42,417
Interlace the fingertips.
Bring 'em behind the head.

326
00:17:42,417 --> 00:17:45,750
You're gonna extend the thumbs
and just massage the neck here.

327
00:17:45,750 --> 00:17:48,291
Opening up
through the armpit chest.

328
00:17:48,291 --> 00:17:51,875
Close your eyes. Practice
relaxing everything here.

329
00:17:51,875 --> 00:17:55,000
Take spa like breaths,
deep and full.

330
00:17:55,000 --> 00:17:56,125
Should feel really good.

331
00:17:58,834 --> 00:18:01,041
Mmmm.

332
00:18:04,166 --> 00:18:05,583
Awesome.

333
00:18:05,583 --> 00:18:06,500
Now, here we go again.

334
00:18:06,500 --> 00:18:07,834
You can keep the
arms where they are.

335
00:18:07,834 --> 00:18:09,708
If it's not comfortable
for you in the shoulders,

336
00:18:09,708 --> 00:18:11,583
you can just release, hands,

337
00:18:11,583 --> 00:18:14,166
palms on the earth
gently at your sides.

338
00:18:14,166 --> 00:18:17,083
Otherwise, option
to keep elbows wide.

339
00:18:17,083 --> 00:18:18,625
We're gonna inhale in.

340
00:18:18,625 --> 00:18:23,041
Exhale, draw the knees
together, lift the pelvic floor.

341
00:18:23,041 --> 00:18:25,625
Squeeze and lift.
Come up.

342
00:18:25,625 --> 00:18:28,417
Great, open out.

343
00:18:28,417 --> 00:18:30,458
Soften everything.

344
00:18:30,458 --> 00:18:33,000
Knees come together.
Squeeze and lift, come up.

345
00:18:33,917 --> 00:18:35,875
Now we're gonna add a
lift of the hips here.

346
00:18:35,875 --> 00:18:38,959
So we're calling
this Cobbler Bridges.

347
00:18:38,959 --> 00:18:40,291
So open the knees wide.

348
00:18:40,291 --> 00:18:42,917
We're gonna kinda
integrate the Bridge Pose now.

349
00:18:42,917 --> 00:18:47,291
As you lift up, lift the hips,
knees come together.

350
00:18:47,291 --> 00:18:50,166
Great, slow and steady, release.

351
00:18:50,166 --> 00:18:52,333
Knees wide, Cobbler's Pose.

352
00:18:52,333 --> 00:18:54,458
Relax everything.

353
00:18:54,458 --> 00:18:55,917
Ready? Here we go.

354
00:18:55,917 --> 00:18:57,792
Pelvic floor engages.

355
00:18:57,792 --> 00:18:58,917
Knees come together.

356
00:18:58,917 --> 00:19:00,583
We find our feet and lift up.

357
00:19:00,583 --> 00:19:03,291
Pelvic floor, lifting,
lifting, lifting, lifting.

358
00:19:03,291 --> 00:19:04,458
And then slow and steady.

359
00:19:04,458 --> 00:19:07,834
Lowering the hips,
opening the knees wide,

360
00:19:07,834 --> 00:19:10,625
softening through pelvic floor.

361
00:19:11,667 --> 00:19:13,250
Slow adnd steady,
getting the hang of it.

362
00:19:13,250 --> 00:19:16,041
No rush Here we go.
Pelvic floor lifts.

363
00:19:16,041 --> 00:19:17,542
Find that Kegel.

364
00:19:17,542 --> 00:19:19,542
Knees come together,
find your feet,

365
00:19:19,542 --> 00:19:21,959
lift and squeeze.

366
00:19:21,959 --> 00:19:24,959
Slowly lower, and open.

367
00:19:24,959 --> 00:19:26,583
Now keep this going here.

368
00:19:26,583 --> 00:19:29,583
If you want a little more,
you're gonna slowly lift the

369
00:19:29,583 --> 00:19:33,166
shins so that they're
up towards the sky and

370
00:19:33,166 --> 00:19:34,667
you're just gonna
do this in the air.

371
00:19:34,667 --> 00:19:38,000
So you open here, and
then squeeze and lift here.

372
00:19:39,375 --> 00:19:42,250
Open here.

373
00:19:42,250 --> 00:19:44,250
Squeeze and lift here.

374
00:19:45,667 --> 00:19:46,875
So remember, lower back should

375
00:19:46,875 --> 00:19:49,208
be flush with the
mat for both variations.

376
00:19:54,500 --> 00:19:56,708
And you know your body.

377
00:19:56,708 --> 00:19:59,083
One just activates
the core a little more.

378
00:19:59,083 --> 00:20:00,959
You're having to hold
the weight of your legs up.

379
00:20:00,959 --> 00:20:03,834
You don't have the foundation
of your feet on the ground.

380
00:20:05,417 --> 00:20:08,542
And we're gonna keep going here
for a while so once you get the

381
00:20:08,542 --> 00:20:12,083
hang of it, once you find the
variation that suits you today,

382
00:20:13,500 --> 00:20:15,166
maybe you soften your gaze.

383
00:20:15,166 --> 00:20:18,000
Just look past your nose here.

384
00:20:18,000 --> 00:20:19,291
Or close your eyes so you

385
00:20:19,291 --> 00:20:23,542
can really find
that subtle sensation

386
00:20:25,375 --> 00:20:29,750
of the pelvic floor
lifting and engaging and then

387
00:20:29,750 --> 00:20:32,041
relaxing and softening.

388
00:20:39,333 --> 00:20:42,500
Once you get the hang of it,
see if you can accentuate the

389
00:20:42,500 --> 00:20:47,083
squeeze and the lift even more
and then also accentuate the

390
00:20:47,083 --> 00:20:49,083
soften, the letting go.

391
00:20:56,000 --> 00:20:58,333
As you accentuate
the squeeze and lift,

392
00:20:58,333 --> 00:21:03,083
notice how the abdominal wall,
that midline really engages.

393
00:21:07,834 --> 00:21:10,291
And wherever you are,
let's do three more.

394
00:21:24,417 --> 00:21:27,000
Sweet, after your third one,
hug the knees into the chest.

395
00:21:27,000 --> 00:21:29,041
Take your time.

396
00:21:29,041 --> 00:21:31,375
Find a little
movement that feels good here.

397
00:21:33,542 --> 00:21:34,875
Then hold on to your right knee.

398
00:21:34,875 --> 00:21:38,542
Send your left leg out long.
Take a deep breath in.

399
00:21:38,542 --> 00:21:40,083
And then exhale,
take your right knee

400
00:21:40,083 --> 00:21:41,750
over towards the
left side of your mat.

401
00:21:41,750 --> 00:21:43,375
Open up through your right arm.

402
00:21:43,375 --> 00:21:45,375
Find your Supine Twist here.

403
00:21:46,834 --> 00:21:48,583
Turn over on to the right ear.

404
00:21:48,583 --> 00:21:50,875
Close your eyes
again and breathe down,

405
00:21:50,875 --> 00:21:53,000
down, down into your belly.

406
00:21:57,500 --> 00:22:01,000
Really active
breath here, my friends.

407
00:22:08,166 --> 00:22:10,291
Great, on your
next couple of exhales

408
00:22:10,291 --> 00:22:12,417
find that Kegel, that lift.

409
00:22:22,917 --> 00:22:25,291
And then slowly release.

410
00:22:25,291 --> 00:22:27,792
Come back to center, hug
both knees into the chest.

411
00:22:29,959 --> 00:22:32,166
And then when you're ready,
keep the left knee hugging in,

412
00:22:32,166 --> 00:22:33,542
send the right leg out long.

413
00:22:33,542 --> 00:22:34,959
We'll do the same
thing on the other side.

414
00:22:34,959 --> 00:22:37,083
So big breath in.

415
00:22:37,083 --> 00:22:39,500
Exhale to come into that twist.

416
00:22:40,959 --> 00:22:43,000
Opening up
through the left side.

417
00:22:44,500 --> 00:22:46,708
Coming on to the left ear.

418
00:22:46,708 --> 00:22:48,750
And then start with
just an active breath.

419
00:22:48,750 --> 00:22:51,750
Close your eyes
or soften your gaze.

420
00:22:52,917 --> 00:22:54,708
Really send your mind's eye

421
00:22:54,708 --> 00:22:56,792
to that diamond
shape as you breathe in.

422
00:22:58,708 --> 00:23:00,667
And out.

423
00:23:01,875 --> 00:23:03,583
Big active breath.

424
00:23:03,583 --> 00:23:06,917
Stretching the
skin of your rib cage,

425
00:23:06,917 --> 00:23:09,291
your back body, your belly.

426
00:23:15,083 --> 00:23:18,208
And then again, for your next
two rounds see if you can close

427
00:23:18,208 --> 00:23:21,708
your eyes and on that exhale
practice your Kegel, your lift.

428
00:23:33,250 --> 00:23:36,333
Fabulous, then slowly
come back to center.

429
00:23:36,333 --> 00:23:38,500
Hug both knees
up into the chest.

430
00:23:38,500 --> 00:23:41,542
You're gonna slide the hands
to the backs of the thighs and

431
00:23:41,542 --> 00:23:45,291
you're gonna slowly rock up and
down the length of your spine.

432
00:23:46,917 --> 00:23:48,375
Get a little massage here.

433
00:23:48,375 --> 00:23:49,917
Should feel really good.

434
00:23:49,917 --> 00:23:52,250
And then you're
gonna connect to your core.

435
00:23:52,250 --> 00:23:54,959
Find that Mula Bandha and use it

436
00:23:54,959 --> 00:23:58,959
to rock all the way forward
into a Froggy Pose.

437
00:24:00,417 --> 00:24:02,125
So I'm gonna give you different
variations here but you can

438
00:24:02,125 --> 00:24:05,458
start in Froggy.
So heels lifted.

439
00:24:07,000 --> 00:24:08,834
Obviously, we're
stretching through the foot,

440
00:24:08,834 --> 00:24:10,166
through the inner thigh here.

441
00:24:10,166 --> 00:24:11,792
Just take a couple deep breaths.

442
00:24:11,792 --> 00:24:13,125
Hands can come to the earth.

443
00:24:17,041 --> 00:24:21,125
And then, right away,
we're gonna start to

444
00:24:21,125 --> 00:24:22,583
engage the pelvic floor.

445
00:24:22,583 --> 00:24:25,375
So lifting up from
that diamond shape.

446
00:24:25,375 --> 00:24:27,458
You can even take it again,
index finger and thumb,

447
00:24:27,458 --> 00:24:29,625
to try to imagine lifting up.

448
00:24:29,625 --> 00:24:31,250
And as you begin
to activate this,

449
00:24:31,250 --> 00:24:34,375
particularly with practice and
as we start to open up and gain

450
00:24:34,375 --> 00:24:37,792
more flexibility, you're gonna
notice that by engaging this

451
00:24:37,792 --> 00:24:40,959
root block, Mula Bandha,

452
00:24:40,959 --> 00:24:42,542
you actually are able to find,

453
00:24:42,542 --> 00:24:44,291
just like we did in
the cheerleader twist,

454
00:24:44,291 --> 00:24:47,959
more mobility, more rotation,
more space.

455
00:24:47,959 --> 00:24:50,667
Which of course will
help us in our postures.

456
00:24:50,667 --> 00:24:53,750
Allows us to find balance

457
00:24:54,834 --> 00:24:59,250
and concentration in some
of the more difficult poses.

458
00:25:01,333 --> 00:25:03,250
So we're here.

459
00:25:03,250 --> 00:25:07,125
Maybe we start to bring up our
hands together at the heart.

460
00:25:07,125 --> 00:25:10,917
And if Malasana, deep yogic
squat or a variation of that is

461
00:25:10,917 --> 00:25:13,959
in your practice, you can now
start to lower the heels and

462
00:25:13,959 --> 00:25:16,125
play with that here.

463
00:25:16,125 --> 00:25:18,500
If neither one of
these are available to you,

464
00:25:18,500 --> 00:25:19,917
you can come into a

465
00:25:19,917 --> 00:25:23,542
Puppy Posture or
maybe you're dealing

466
00:25:23,542 --> 00:25:27,542
with something's in
healing around the pelvic floor.

467
00:25:27,542 --> 00:25:30,542
Then you can come to a
Puppy Posture and work here.

468
00:25:31,708 --> 00:25:32,834
Pulling up.

469
00:25:36,417 --> 00:25:38,333
So I have a couple
different variations.

470
00:25:43,542 --> 00:25:45,291
Breathing deep.

471
00:25:45,291 --> 00:25:49,000
You should hear the
sound of your breath here.

472
00:25:49,000 --> 00:25:53,208
Lifting up, engaging, noticing
how the gentle lifting up of

473
00:25:53,208 --> 00:25:57,750
that pelvic floor
engages the lower belly,

474
00:25:57,750 --> 00:26:01,959
the abdominal wall
all the way through.

475
00:26:01,959 --> 00:26:02,875
Keep it going.

476
00:26:02,875 --> 00:26:05,500
Nice, long beautiful neck,
travel all the way up to the

477
00:26:05,500 --> 00:26:07,500
crown of the head.

478
00:26:08,583 --> 00:26:12,083
Take one
more deep breath

479
00:26:12,083 --> 00:26:15,291
and then slowly release.

480
00:26:15,291 --> 00:26:17,625
Nice and slow, really mindful.

481
00:26:17,625 --> 00:26:19,667
We're gonna come to all fours.

482
00:26:19,667 --> 00:26:21,875
Bring the knees right
underneath the hip points.

483
00:26:21,875 --> 00:26:24,000
We're gonna stabilize here.

484
00:26:24,000 --> 00:26:25,583
So wrists
underneath the shoulders,

485
00:26:25,583 --> 00:26:27,500
knees directly
underneath the hips.

486
00:26:29,041 --> 00:26:32,041
Great. Curl the toes under.

487
00:26:32,041 --> 00:26:34,959
Press away from your yoga mat.
Hovering Table.

488
00:26:34,959 --> 00:26:37,583
Now, if you've done
this a million times,

489
00:26:37,583 --> 00:26:38,417
or it just doesn't matter,

490
00:26:38,417 --> 00:26:40,708
everyone engage from
the pelvic floor here.

491
00:26:40,708 --> 00:26:43,166
Let that be what lifts you up.

492
00:26:43,166 --> 00:26:44,625
So here we go.

493
00:26:44,625 --> 00:26:48,917
Inhale in, exhale, we
lift up from the pelvic floor.

494
00:26:48,917 --> 00:26:52,291
Core engages, we feel that
cinching together or lower belly

495
00:26:52,291 --> 00:26:55,834
and upper abs and then
maybe the knees hover here.

496
00:26:55,834 --> 00:26:58,708
Breathing deep,
keep soft in the face.

497
00:26:58,708 --> 00:27:02,000
Upper arm bones rotating out.
Lots of space.

498
00:27:02,000 --> 00:27:04,041
Breathe, breathe, breathe.

499
00:27:05,291 --> 00:27:08,959
Awesome then slowly lower,
walk the knees together.

500
00:27:08,959 --> 00:27:12,708
Send the hips back just a
breath or two here in Balasana.

501
00:27:12,708 --> 00:27:15,500
Send the fingertips back,
forehead to the earth.

502
00:27:15,500 --> 00:27:18,166
See if you can relax
and soften everything.

503
00:27:19,417 --> 00:27:20,792
Inhale in.

504
00:27:23,166 --> 00:27:25,542
Relax and soften
as you breathe out.

505
00:27:34,291 --> 00:27:35,542
Awesome work.

506
00:27:35,542 --> 00:27:37,458
Send the fingertips forward.

507
00:27:37,458 --> 00:27:40,291
Slowly make your
way back up to Table.

508
00:27:40,291 --> 00:27:43,125
Then when you're ready, curl
the toes under and you're gonna

509
00:27:43,125 --> 00:27:46,250
slowly peel the tail
up to Downward Facing Dog.

510
00:27:46,250 --> 00:27:50,250
So we're gonna put this into
play in a shape that we come to

511
00:27:50,250 --> 00:27:52,583
a lot, of course, in practice.

512
00:27:52,583 --> 00:27:54,875
So claw through
the fingertips here.

513
00:27:54,875 --> 00:27:58,417
Pedal out your dog just because.

514
00:27:58,417 --> 00:28:00,834
Stretching out through the legs.

515
00:28:00,834 --> 00:28:02,166
Melting your heart back.

516
00:28:02,166 --> 00:28:04,208
Hugging the lower ribs in.

517
00:28:08,792 --> 00:28:10,792
And then once you
feel a little warm here,

518
00:28:10,792 --> 00:28:12,208
we're gonna
bring our mind's eye,

519
00:28:12,208 --> 00:28:15,291
our awareness, our attention to,

520
00:28:15,291 --> 00:28:17,375
again, pelvic floor.
Base of the spine.

521
00:28:17,375 --> 00:28:21,166
So turn your toes in just a hair
so you feel that inner rotation

522
00:28:22,417 --> 00:28:25,959
of the thigh bone,
the hip socket.

523
00:28:27,083 --> 00:28:28,083
And if you're a
little tight today,

524
00:28:28,083 --> 00:28:30,083
you can keep
your knees bent here.

525
00:28:31,708 --> 00:28:33,792
Great, keep clawing
through the fingertips.

526
00:28:34,875 --> 00:28:37,834
Now inhale in through the nose

527
00:28:37,834 --> 00:28:40,500
and exhale draw
the pelvic floor up and in.

528
00:28:40,500 --> 00:28:42,500
Breathe out through your mouth.

529
00:28:43,417 --> 00:28:45,750
You'll feel your
abs turn on again.

530
00:28:45,750 --> 00:28:48,041
Soften and relax everything.

531
00:28:48,041 --> 00:28:50,708
Let's try again. Inhale in.

532
00:28:50,708 --> 00:28:53,750
Exhale, blow it out as if you're
blowing birthday cake candles

533
00:28:53,750 --> 00:28:56,208
out and you feel
your pelvic floor engage.

534
00:28:57,708 --> 00:29:00,500
If you don't feel it
right away, it's all good.

535
00:29:00,500 --> 00:29:02,083
Inhale in again.

536
00:29:03,917 --> 00:29:05,542
And exhale out
through the mouth.

537
00:29:05,542 --> 00:29:08,000
Pelvic floor lifts up.

538
00:29:08,000 --> 00:29:10,500
You might find more range of
motion as you start to get the

539
00:29:10,500 --> 00:29:12,208
hang of this.
Inhale in again.

540
00:29:13,917 --> 00:29:15,291
And exhale.

541
00:29:17,041 --> 00:29:19,542
Lower belly tones here.

542
00:29:19,542 --> 00:29:23,417
This is what helps us get up
into those upside-down poses.

543
00:29:24,708 --> 00:29:25,708
Let's try one more.

544
00:29:25,708 --> 00:29:27,250
Let's make this
one a Lion's Breath.

545
00:29:27,250 --> 00:29:28,959
Inhale in through the nose.

546
00:29:30,291 --> 00:29:33,750
Exhale, pelvic floor lifts,
tongue out.

547
00:29:35,875 --> 00:29:38,750
Great work, slowly
lower to the knees.

548
00:29:38,750 --> 00:29:39,667
Nice, nice.

549
00:29:39,667 --> 00:29:42,041
We're gonna swing
the legs to one side.

550
00:29:42,041 --> 00:29:44,500
Roll through the wrists
as much as you need here

551
00:29:44,500 --> 00:29:47,208
and we're gonna
come back to flat back.

552
00:29:50,375 --> 00:29:53,500
Right away, find your
feet on the earth this time.

553
00:29:53,500 --> 00:29:56,041
Hands come to the belly,
the lower belly.

554
00:29:58,291 --> 00:30:01,208
Inahle in, returning
to that low back flush

555
00:30:01,208 --> 00:30:03,333
to the mat connection.

556
00:30:03,333 --> 00:30:05,875
Lifting pelvic floor engaging.

557
00:30:05,875 --> 00:30:07,458
And then from here,
we're gonna lift the knees

558
00:30:07,458 --> 00:30:09,500
just over the hips here.

559
00:30:09,500 --> 00:30:10,375
Now you want to make sure

560
00:30:10,375 --> 00:30:13,208
your lower back
is nice and engaged.

561
00:30:14,458 --> 00:30:19,333
Great, then nice and slow, we're
gonna lower both toes down

562
00:30:19,333 --> 00:30:21,625
and then use that
connection of pelvic floor

563
00:30:21,625 --> 00:30:23,333
to lift the toes up.

564
00:30:23,333 --> 00:30:25,708
If this is too
much for you today,

565
00:30:25,708 --> 00:30:29,291
you're simply gonna keep your
feet on the ground and do one

566
00:30:29,291 --> 00:30:31,625
leg at a time and
practice from the pelvic floor.

567
00:30:33,375 --> 00:30:35,417
So we have all different levels.

568
00:30:35,417 --> 00:30:38,875
You might find that this is the
beginning of a reactivation of

569
00:30:38,875 --> 00:30:41,750
your relationship with your
core and so you might start with

570
00:30:41,750 --> 00:30:43,000
these one leg lifts.

571
00:30:43,000 --> 00:30:47,166
Lifting pelvic floor up
and then softening everything

572
00:30:47,166 --> 00:30:49,333
and then in time, maybe a
couple months from now,

573
00:30:49,333 --> 00:30:52,166
you'll work your way to lifting
both up at the same time.

574
00:30:54,792 --> 00:30:58,542
So once you feel like you have
the hang of this little dance,

575
00:30:58,542 --> 00:31:01,667
again see if you can really
accentuate the squeeze and lift

576
00:31:01,667 --> 00:31:03,041
of the pelvic floor.

577
00:31:03,041 --> 00:31:05,708
Close your eyes,
connecting brain to body

578
00:31:05,708 --> 00:31:08,750
and then same thing, see if
you can accentuate

579
00:31:08,750 --> 00:31:10,917
really relax in-between.

580
00:31:10,917 --> 00:31:12,542
So if you're moving too
fast you're not gonna

581
00:31:12,542 --> 00:31:13,959
be able to do those things.

582
00:31:13,959 --> 00:31:17,041
You're not going to be
able to experiment or explore.

583
00:31:20,417 --> 00:31:22,417
Hands on the belly,
particularly lower belly,

584
00:31:22,417 --> 00:31:27,166
help you feel and notice that
when you lift and squeeze that

585
00:31:27,166 --> 00:31:30,166
becomes engaged as
well to support you.

586
00:31:32,333 --> 00:31:35,542
And then you can also check to
make sure with the hands on the

587
00:31:35,542 --> 00:31:38,375
belly that you're
softening everything in-between,

588
00:31:38,375 --> 00:31:40,708
taking a beat
and then re-engaging.

589
00:31:57,333 --> 00:32:00,125
Keep it goin',
you're doing awesome.

590
00:32:00,125 --> 00:32:02,125
Make sure you're breathing deep.

591
00:32:08,500 --> 00:32:10,125
And then if
you're alternating legs,

592
00:32:10,125 --> 00:32:12,583
go ahead and
even it out right now.

593
00:32:12,583 --> 00:32:15,041
And if you're doing both legs,
let's do three more.

594
00:32:15,041 --> 00:32:16,375
Count 'em out.

595
00:32:16,375 --> 00:32:18,375
Take your time.

596
00:32:31,834 --> 00:32:34,000
Awesome work.
Great work.

597
00:32:34,000 --> 00:32:35,834
We're gonna bring the
knees back to the chest,

598
00:32:35,834 --> 00:32:38,250
right away hands come to the
backs of the thighs and we're

599
00:32:38,250 --> 00:32:40,208
gonna rock all the way back up.

600
00:32:40,208 --> 00:32:43,291
Rock as many times as
feels awesome for you.

601
00:32:45,458 --> 00:32:47,458
And we're gonna rock
all the way up into a nice,

602
00:32:47,458 --> 00:32:49,458
comfortable seat
back where we started.

603
00:32:52,500 --> 00:32:56,542
Okay, so ending with
Kapalabhati Pranayama technique.

604
00:32:57,792 --> 00:33:01,000
Sometimes known
as breath of fire.

605
00:33:03,000 --> 00:33:06,208
Super awesome for bringing a
little energy to the body but

606
00:33:06,208 --> 00:33:11,500
also for
practicing this awareness,

607
00:33:11,500 --> 00:33:14,417
this relationship to
pelvic floor engagement,

608
00:33:14,417 --> 00:33:17,708
to Mula Bandha,
and to the lower belly.

609
00:33:17,708 --> 00:33:19,875
This area of the body.

610
00:33:21,250 --> 00:33:24,875
Alright, as you're
ready sit up nice and tall.

611
00:33:24,875 --> 00:33:26,708
And we're gonna bring
both hands back to

612
00:33:26,708 --> 00:33:28,333
that lower belly, the diaphragm.

613
00:33:28,333 --> 00:33:30,792
Breathe deep,
directional breath down.

614
00:33:31,917 --> 00:33:36,166
As you breathe in you should
feel your hands move and expand.

615
00:33:36,166 --> 00:33:38,041
And as you breathe out,
they're gonna draw in,

616
00:33:38,041 --> 00:33:39,667
in, in towards the spine.

617
00:33:41,208 --> 00:33:43,166
Inhale.

618
00:33:43,166 --> 00:33:44,625
Nice and slow here first.

619
00:33:44,625 --> 00:33:47,500
Now engage pelvic
floor as your navel draws in.

620
00:33:48,750 --> 00:33:51,750
Inhale, expand and soften.

621
00:33:51,750 --> 00:33:54,750
And exhale, draw up and in.

622
00:33:54,750 --> 00:33:57,792
And again, rather than thinking
about squeezing that pelvic

623
00:33:57,792 --> 00:34:00,834
floor hammock, think
about it lifting up and in.

624
00:34:04,041 --> 00:34:06,792
When you're ready
we're gonna speed this up.

625
00:34:06,792 --> 00:34:11,417
Short, sharp exhales is the name
of the game for Kapalabhati.

626
00:34:11,417 --> 00:34:14,291
In through the nose,
out through the nose.

627
00:34:15,375 --> 00:34:16,833
We'll just go for
a little bit here.

628
00:34:16,833 --> 00:34:18,291
Just a little taste.
If you want more,

629
00:34:18,291 --> 00:34:20,542
there's a whole
video on this breath.

630
00:34:20,542 --> 00:34:23,917
It's also called Skull Shining
Breath which I think is really

631
00:34:23,917 --> 00:34:27,458
cool and yeah,

632
00:34:27,458 --> 00:34:29,250
you can practice
it any time when you just want

633
00:34:29,250 --> 00:34:31,333
to get a little practice in.

634
00:34:31,333 --> 00:34:35,125
Okay, here we go,
take a deep breath in.

635
00:34:35,125 --> 00:34:37,417
Take a long
breath out for nothing.

636
00:34:37,417 --> 00:34:38,458
(sighs)

637
00:34:38,458 --> 00:34:40,000
And let's begin.

638
00:34:41,083 --> 00:34:44,667
(sharp breathing)

639
00:34:53,250 --> 00:34:55,208
Once you get the hang of it,
close your eyes.

640
00:34:55,208 --> 00:34:56,625
Again, go inward.

641
00:34:56,625 --> 00:34:58,708
See if you can
engage pelvic floor on

642
00:34:58,708 --> 00:35:01,041
that sharp, short exhale.

643
00:35:01,041 --> 00:35:03,125
See if you can keep
your shoulders relaxed.

644
00:35:03,125 --> 00:35:04,875
Chest nice and open.

645
00:35:04,875 --> 00:35:06,417
Soft, easy in the face.

646
00:35:06,417 --> 00:35:08,166
(sharp breathing)

647
00:35:33,291 --> 00:35:35,083
Keep it going,
just a few more.

648
00:35:35,083 --> 00:35:36,917
Toning the abdominal wall.

649
00:35:36,917 --> 00:35:38,000
Doing your best.

650
00:35:38,000 --> 00:35:40,458
If you get off track,
just come right back to it.

651
00:35:40,458 --> 00:35:43,959
Seeing if we can engage
pelvic floor in this Pranayama.

652
00:35:43,959 --> 00:35:45,750
It is difficult.
It takes practice.

653
00:35:45,750 --> 00:35:47,583
(sharp breathing)

654
00:36:02,208 --> 00:36:03,917
And then take a deep breath in,

655
00:36:03,917 --> 00:36:06,583
awesome work.

656
00:36:06,583 --> 00:36:08,750
And allow the hands to
rest gently on the knees

657
00:36:08,750 --> 00:36:11,667
as you exhale out. Ah.

658
00:36:11,667 --> 00:36:13,542
One more nice refreshing
breath just like that.

659
00:36:13,542 --> 00:36:15,542
Big inhale.

660
00:36:16,875 --> 00:36:19,625
Soften and relax everything.

661
00:36:24,166 --> 00:36:28,792
So dogs really
love Kapalabhati Breath.

662
00:36:28,792 --> 00:36:32,583
I always love when we're doing
the 30 day journeys that people

663
00:36:32,583 --> 00:36:37,083
chime in saying that their pup
really liked Kapalabhati

664
00:36:37,083 --> 00:36:39,667
and Benji does too, right buddy?

665
00:36:39,667 --> 00:36:42,667
Alright, from here you can
stay in your meditation pose.

666
00:36:42,667 --> 00:36:44,333
Take a couple
moments to yourself.

667
00:36:44,333 --> 00:36:49,000
Longer, inhaling lots of love in
and exhaling lots of love out.

668
00:36:49,000 --> 00:36:52,333
If you have the time you can
come on to your back now here

669
00:36:52,333 --> 00:36:55,166
and take a proper Shavasana.

670
00:36:55,166 --> 00:36:59,333
I think both are important for
a moment or two just to allow

671
00:36:59,333 --> 00:37:02,583
everything to soften and relax

672
00:37:02,583 --> 00:37:04,458
and allow the brain to have that

673
00:37:04,458 --> 00:37:06,542
experience with
your body as well.

674
00:37:06,542 --> 00:37:08,291
So I'm gonna come
on to flat back but

675
00:37:08,291 --> 00:37:12,041
you can stay upright
in meditation.

676
00:37:12,041 --> 00:37:14,708
Whichever shape you
have chosen, close your eyes,

677
00:37:14,708 --> 00:37:16,708
take a deep breath in
and then use your

678
00:37:16,708 --> 00:37:18,959
exhale to relax everything.

679
00:37:18,959 --> 00:37:20,583
If you're lying down,

680
00:37:20,583 --> 00:37:23,250
let the weight of your
body melt into the earth.

681
00:37:25,834 --> 00:37:28,291
Soften through the pelvic floor.

682
00:37:29,542 --> 00:37:33,375
And then everyone just
give thanks for your journey,

683
00:37:33,375 --> 00:37:35,375
for this practice.

684
00:37:37,667 --> 00:37:40,542
Take what you need always and

685
00:37:40,542 --> 00:37:42,750
simply leave behind
anything you don't need.

686
00:37:46,458 --> 00:37:49,625
Thank you so much for sharing
your time and your energy

687
00:37:49,625 --> 00:37:52,083
with me, with Benji

688
00:37:53,834 --> 00:37:56,959
and with this
beautiful community.

689
00:37:56,959 --> 00:37:59,250
Please share this
video with your friends,

690
00:37:59,250 --> 00:38:03,375
with your family, anyone you
think might benefit from this

691
00:38:03,375 --> 00:38:06,667
practice or from
Yoga With Adriene channel.

692
00:38:06,667 --> 00:38:08,125
Please subscribe if
you haven't already.

693
00:38:08,125 --> 00:38:11,917
It's the best way to support
free yoga for everyone from us.

694
00:38:12,959 --> 00:38:16,625
And from my heart to your's,
let's draw the palms together.

695
00:38:16,625 --> 00:38:19,542
Thumbs to third eye.

696
00:38:19,542 --> 00:38:21,834
Namaste.

697
00:38:21,834 --> 00:38:26,875
(gentle music)