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hey everyone welcome to yoga with

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Adriene I'm Adriene and today we have

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Yoga for relaxation this is a yummy

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sequence for anyone who just wants to

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connect to their breath and nurture

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their body so get into something comfy

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roll out your mat or a towel and let's

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begin

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[Music]

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all right so to begin we're going to sit

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up nice and tall you can come into a

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cross-legged position or you can come in

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to sit Osun which is one foot in front

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of the other you draw that inner heel

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right in there and come here or if it

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feels good you might come into a half

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Lotus or if you're like I'll show you

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Adrienne full Lotus go for it it should

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be really mindful of your body of course

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throughout practice the name of the game

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today is gentle it doesn't mean we're

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not going to work hard or with integrity

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but we're definitely wanting to calm and

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cool the nervous system maybe if you've

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been stressed out about anything at all

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in particular you don't need to even

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identify with it now just know that the

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this practice is for you to kind of let

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go of that put it aside and take this

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moment to be you with your breath really

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take advantage of this energetic hygiene

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here today on the mat okay so find your

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seated posture and then drop your chin

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to your chest here let the weight of the

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head fall over I'm going to really talk

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you through things today so you can

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trust yourself and as best as you can

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try to keep your awareness in word only

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glancing up at the video when you need

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to of course and otherwise maybe even

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closing your eyes and really trusting

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yourself as we move in and out of our

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asana today and as we experiment with

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the breath so here we are arriving on

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the mat you rock you've started the

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video you've chosen to take this time

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for yourself it's pretty badass badass

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if you ask me

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feel free to smile when you feel like

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smiling through this practice choose to

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enjoy press into your sit bones with the

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eyes closed or the gaze soft we'll begin

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to roll up through the spine eventually

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we'll begin to lift through the chin

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this openness in the chest as the

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sternum reaches high towards the sky

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inhale draw your shoulders up towards

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your ears and exhale draw the shoulder

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blades down the back

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inhale shoulder squeeze up towards the

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ears and exhale tag weight in your

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elbows release down

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one more time inhale shoulders move

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forward up and exhale down and back cool

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try your palms together at your heart

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Anjali mudra and we're going to go with

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some active palms here today so pressing

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the palms together elbows are going to

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kind of fly out left to right here find

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stillness and connect to the subtle

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power of the breath you might find that

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soft restriction in the back of the

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throat connecting to you GE breath we

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have a video specifically just for that

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yogic breath or that ocean breath known

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as go tiny if you're interested in

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cultivating that pranayama practice and

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if you're not familiar with that and

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you're here with me now just breathe

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notice where your thoughts go where your

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mind wanders acknowledge those thoughts

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smile at them and return to the breath

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we're slowing it down here it's things

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are so fast-paced we have so much going

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on here we're really using the breath as

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a tool to connect mind and body and your

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spirit maybe the arms are getting a

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little tired here hang with me breathe

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lifting through the front body grounding

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through the back body a couple more

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breaths here keep breathing nice long

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smooth deep breaths

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hmm

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and relax your elbows down bring your

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thumbs up to your third eye oh my gosh

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this point of intuition here give

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yourself a little rub here hang with me

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and then relax the spine rounding the

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head over and navel draws back and it's

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here today relaxed that I invite you to

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set an intention your intention can

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simply be relaxed release let go

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or maybe you fine-tune or craft

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articulate a sentence or string of

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sentences to create your intention today

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connect to your mantra something

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positive that will serve you in this

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present moment right here right now this

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is our yoga right here asking what do I

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need and how do I tend to that so repeat

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your intention honoring it honoring the

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power of word and power of thought and

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can affirm it consider it already done

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with a nice solid deep breath in and on

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the exhale will release fingertips will

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come to the sides as we roll back up

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through the spine awesome everyone side

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body stretch pull out the left palm

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reach the right fingertips up and over

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keep a length in the side body as you

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come into the side body stretch now find

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a little organic movement here rounding

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the spine up and down opening the heart

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up towards the sky

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keeping soft in the fingertips today so

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often in an active practice we have this

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energy of reaching out holding Symba

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today keep it soft and sweet great to

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release we're gonna come all the way

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through Center walk the fingertips

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through Center and take it to the other

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side again nice organic movement here

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stretching it out staying soft to the

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fingertips deep breath in and exhale

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fingertips scroll through Center and we

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take it to the other

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and through Center in left side here and

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through Center awesome if you're in a

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half Lotus or full Lotus here everyone

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come to one foot in front of the other

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then reach your fingertips out in front

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inhale lift your chin exhale release

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keep the sit bones pressing towards the

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earth as you walk the palms out you

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might stay here relaxing the weight of

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the head over or you might come onto the

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forearms or if you have the space in

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your hips you might even come all the

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way here so we have lots of options here

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as we relax onto the earth if you have a

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blanket or a block I have a blankie

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blankie reminds me of blue my god I feel

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like you're a box you might relax the

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forehead onto the mat very calming

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cooling to put a little pressure on the

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forehead here and we breathe so my right

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foot is forward and my left heel is

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drawing in towards his centers I'm

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really breathing into the outer edge of

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my right hip I'm keeping the shoulders

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soft and relaxed and then I'll press in

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the fingertips draw the chin to the

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chest slowly roll it up switch the leg

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so the opposite leg comes in front this

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time and the same thing is like you find

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lengthen the spine keep it nice and soft

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and walk it forward oh yeah so you don't

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have to do this practice just because

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you're stressed out this is a great way

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to just balance the energetic body if

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you're having trouble sleeping and

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you're working out a ton you might

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practice you know just inserting a

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relaxation sequence or two into your

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week I'm really going for balance and

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not just

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the physical body by the mine to the

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energetic body so relaxing the forehead

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over if you can and finding your breath

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it's me press into the fingertips roll

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it up nice and slow

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awesome then we're gonna take the legs

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out long to a nice seated or wide legged

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pulls II as shown if you had a blocker

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pillow or blanket and keep it out in

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front we use it here in a second if it's

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there if you don't have that don't worry

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toes are gonna point up towards the sky

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here as we press into the heels tops of

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the thighs firm down and there's this

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kind of tendency and a lot of our

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practices to have that inner spiral in

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today keep them nice and open

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so you might even lift your heels for a

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second to find that energy and the tops

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of those thighs and then you can release

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back down

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cool here we go inhale reach the

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fingertips behind the ears sit up nice

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and tall keep it soft soft soft my

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friends inhale in exhale we're gonna

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bring the right fingertips down they're

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gonna reach towards the top of the left

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thigh and then I'm gonna tilt over so I

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like to place this bottom hand first so

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there's a nice mindfulness here but also

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so I can find a little opposition of

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reaching towards the left body as I tilt

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towards the right so for me this is what

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that hatha yoga is all about I'm not

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just kind of crank me in with a posture

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but I'm drawing energy up from here and

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pressing into my foundation and I'm

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finding that balance between the

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opposing forces as I reach left right

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fingertips towards the left and left

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fingertips towards the right keep your

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heart open if you've collapsed here keep

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a lift in your sternum deep breath in

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and on an exhale we're gonna walk both

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fingertips through Center just like we

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did before when the legs were crossed

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and then I'm gonna grow this one from

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the bottom up reaching left fingertips

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now towards the top of the right thigh

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if you can grab the top of that thigh

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awesome if not no worries and then I in

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spiral the Herta find that opposition

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here so you can imagine two arrows

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reaching this way and this way it's

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still mindful through the legs here

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breathe three three inhale in exhale

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rounding through Center and same thing

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on each side sorry Frankie my name is

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Mike find your breath maybe close your

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eyes now as you go through Center and

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take it through the other side deep

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breath in and then exhale back to Center

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and this time we're gonna stay here

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right so we have lots of options we can

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chill here connect to your intention in

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your mantra say a prayer for someone who

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could use a little extra good juju or we

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might release all the way down

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nice long smooth deep breaths we're

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still pressing through the heels here

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and a couple breaths will relax the feet

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but key you both nice firmness through

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the top of that thigh bone here I bones

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and then go ahead and soften through the

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feet a couple breaths here then we'll

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bring the fingertips back to the earth

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tuck the chin into the chest and slowly

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roll it up awesome

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bring the hands behind the legs here and

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we're gonna bring the soles of the feet

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together bodycon awesome cobblers pose

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or a little variation we're gonna grab

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the ankles here and we're going to walk

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the sit bones up towards the heels if

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your knees are up here you might take

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this block or this blanket or your towel

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and you might lift the hips sitting up

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on your blanket oh yeah baby

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then inhale draw the tops of the thighs

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down as you lift up through the crown of

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the head and exhale just chin to chest

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feel this beautiful stretch from the

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ears to the tops of the shoulders anchor

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a little weight down through the elbows

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find that opposition again here

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great then inhale lift up through the

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00:13:58,529 --> 00:14:02,029
crown and exhale we fold all the way

274
00:14:02,029 --> 00:14:04,559
again elbows are gonna pull back here or

275
00:14:04,559 --> 00:14:06,059
if it feels better you can interlace the

276
00:14:06,059 --> 00:14:07,559
fingertips grab your toes and send the

277
00:14:07,559 --> 00:14:10,740
elbows left to right so this is really

278
00:14:10,740 --> 00:14:12,809
this is for relaxation so find what

279
00:14:12,809 --> 00:14:14,429
feels good here make it your own you

280
00:14:14,429 --> 00:14:16,410
might even have the fingertips out in

281
00:14:16,410 --> 00:14:20,600
front breathe breathe breathe

282
00:14:33,290 --> 00:14:35,600
and we'll press into the a door edges of

283
00:14:35,600 --> 00:14:37,370
the feet press into your sit bones like

284
00:14:37,370 --> 00:14:40,240
to push pins and roll it back up

285
00:14:40,240 --> 00:14:42,950
cool now we're gonna lean it back press

286
00:14:42,950 --> 00:14:44,810
into your palms come onto the soles of

287
00:14:44,810 --> 00:14:45,770
your feet and it should feel good about

288
00:14:45,770 --> 00:14:48,050
after all the work we've done here it

289
00:14:48,050 --> 00:14:49,040
should feel really great we're just

290
00:14:49,040 --> 00:14:52,640
gonna windshield wiper the legs to the

291
00:14:52,640 --> 00:14:54,230
side back and forth

292
00:14:54,230 --> 00:14:58,640
oh yeah so this is I just want to

293
00:14:58,640 --> 00:15:00,830
mention this again this is a great thing

294
00:15:00,830 --> 00:15:03,080
to do in between workouts so you can do

295
00:15:03,080 --> 00:15:06,800
this for relaxation or for bedtime but

296
00:15:06,800 --> 00:15:08,780
this is also a great thing to do

297
00:15:08,780 --> 00:15:11,870
if you're doing a boot camp or any power

298
00:15:11,870 --> 00:15:14,270
yoga or anything like that this is a

299
00:15:14,270 --> 00:15:21,740
nice thing to supplement cool then next

300
00:15:21,740 --> 00:15:23,180
time you go to one side we're gonna hold

301
00:15:23,180 --> 00:15:26,210
it there so I'm going to the right here

302
00:15:26,210 --> 00:15:27,980
so I'm really anchoring down through my

303
00:15:27,980 --> 00:15:31,880
right knee and there is an option here

304
00:15:31,880 --> 00:15:35,840
and of course be mindful to perhaps come

305
00:15:35,840 --> 00:15:41,780
on to the elbows here I'm breathing into

306
00:15:41,780 --> 00:15:43,550
the front of that right hip crease if

307
00:15:43,550 --> 00:15:46,940
you have sensitive knees I would stay up

308
00:15:46,940 --> 00:15:51,530
on your palms and then we'll switch back

309
00:15:51,530 --> 00:15:53,480
through Center and take it to the other

310
00:15:53,480 --> 00:15:55,460
side a couple breaths here just hanging

311
00:15:55,460 --> 00:15:57,920
out breathing into that so as reading

312
00:15:57,920 --> 00:16:00,740
into for another right hip crease I did

313
00:16:00,740 --> 00:16:02,810
a lot of a abdominal work earlier today

314
00:16:02,810 --> 00:16:09,350
so this feels awesome for me cool then

315
00:16:09,350 --> 00:16:11,960
I'll come back up through Center cross

316
00:16:11,960 --> 00:16:13,700
the ankles doesn't matter which ones in

317
00:16:13,700 --> 00:16:16,970
front and slowly roll through to all

318
00:16:16,970 --> 00:16:19,700
fours right away I'm going to come into

319
00:16:19,700 --> 00:16:21,980
a nice soft cat cow here

320
00:16:21,980 --> 00:16:24,530
inhaling dropping the belly scooping the

321
00:16:24,530 --> 00:16:27,500
heart looking forward exhale close your

322
00:16:27,500 --> 00:16:30,080
eyes as you round the spine navel draws

323
00:16:30,080 --> 00:16:32,360
up and we stretch the back really hollow

324
00:16:32,360 --> 00:16:38,590
out inhale moving at your own pace

325
00:16:38,590 --> 00:16:41,330
exhale whenever you're ready arching the

326
00:16:41,330 --> 00:16:43,750
back take it away

327
00:16:43,750 --> 00:16:47,200
follow your breath

328
00:16:53,519 --> 00:16:55,899
and then begin to veer off the beaten

329
00:16:55,899 --> 00:16:57,430
path a little bit shaking the hips a

330
00:16:57,430 --> 00:16:58,350
little left to right

331
00:16:58,350 --> 00:17:02,760
getting a little freaky with your neck

332
00:17:11,069 --> 00:17:14,290
yeah and then we'll come back to Center

333
00:17:14,290 --> 00:17:17,849
walk the palms out curl the toes under

334
00:17:17,849 --> 00:17:19,900
keep the knees bent

335
00:17:19,900 --> 00:17:22,869
imagine someone lifting you up from your

336
00:17:22,869 --> 00:17:24,400
tail so from your tail is where we're

337
00:17:24,400 --> 00:17:25,630
gonna lift up into this downward dog

338
00:17:25,630 --> 00:17:26,770
today we're only gonna do one of these

339
00:17:26,770 --> 00:17:30,340
so we're gonna pedal it out here breathe

340
00:17:30,340 --> 00:17:34,230
breathe breathe walk it out walk it out

341
00:17:34,230 --> 00:17:36,760
this is our inversion for the day for

342
00:17:36,760 --> 00:17:38,980
our relaxation practice so take one more

343
00:17:38,980 --> 00:17:41,500
deep breath in through the nose long

344
00:17:41,500 --> 00:17:44,710
exhale out through the mouth and then

345
00:17:44,710 --> 00:17:47,200
we'll slowly lower onto the knees knees

346
00:17:47,200 --> 00:17:51,690
chest chin as we lower down to the belly

347
00:17:54,600 --> 00:17:57,090
palms come underneath the shoulders here

348
00:17:57,090 --> 00:17:58,620
take your time getting there and once

349
00:17:58,620 --> 00:18:00,480
you're with me well inhale lift up baby

350
00:18:00,480 --> 00:18:05,220
Cobra exhale melt it and release

351
00:18:05,220 --> 00:18:09,000
forehead kisses the mat again and yeah

352
00:18:09,000 --> 00:18:17,850
lift up baby Cobra exhale release inhale

353
00:18:17,850 --> 00:18:22,950
last time baby Cobra and exhale release

354
00:18:22,950 --> 00:18:23,640
awesome

355
00:18:23,640 --> 00:18:25,500
bring your elbows underneath your

356
00:18:25,500 --> 00:18:27,290
shoulders just where your palms were and

357
00:18:27,290 --> 00:18:29,840
so this is kind of a tricky thing to

358
00:18:29,840 --> 00:18:32,160
learn on video but once you learn it

359
00:18:32,160 --> 00:18:33,960
you're gonna be like oh the magic of

360
00:18:33,960 --> 00:18:36,120
yoga so I'm gonna try to talk you

361
00:18:36,120 --> 00:18:37,620
through this this would be a time to

362
00:18:37,620 --> 00:18:39,120
maybe take a peek at the video if you

363
00:18:39,120 --> 00:18:42,450
need to and here we go I'm gonna start

364
00:18:42,450 --> 00:18:45,480
by lifting my left knee up here so we're

365
00:18:45,480 --> 00:18:46,710
just gonna take just a couple breaths

366
00:18:46,710 --> 00:18:48,540
here really opening up through that hip

367
00:18:48,540 --> 00:18:50,790
and if you'd begun to kind of collapse

368
00:18:50,790 --> 00:18:52,680
in the shoulders here see if you can

369
00:18:52,680 --> 00:18:54,750
keep just a gentle awareness pressing up

370
00:18:54,750 --> 00:18:59,040
and out of the elbows and we can find a

371
00:18:59,040 --> 00:19:00,810
little softness and the nutcase feels

372
00:19:00,810 --> 00:19:01,800
awesome for me

373
00:19:01,800 --> 00:19:09,600
breathe breathe three and then from here

374
00:19:09,600 --> 00:19:12,960
here's the magic moment this magic

375
00:19:12,960 --> 00:19:15,630
moment right fingertips are gonna come

376
00:19:15,630 --> 00:19:18,360
in and underneath the bridge of the left

377
00:19:18,360 --> 00:19:22,350
arm so here we go again left knees up

378
00:19:22,350 --> 00:19:24,240
I'm gonna bring my right fingertips in

379
00:19:24,240 --> 00:19:26,160
and underneath the bridge of the left

380
00:19:26,160 --> 00:19:27,990
arm I'm gonna come onto my right

381
00:19:27,990 --> 00:19:31,260
shoulder and then I'm going to open my

382
00:19:31,260 --> 00:19:34,020
left arm up towards the sky

383
00:19:34,020 --> 00:19:36,690
opening up into this magic moment this

384
00:19:36,690 --> 00:19:39,420
twist here oh my gosh and it feels so

385
00:19:39,420 --> 00:19:42,510
good you can bring the outer edge excuse

386
00:19:42,510 --> 00:19:44,160
me you can bring your right palm to the

387
00:19:44,160 --> 00:19:46,320
outer edge of your left leg here you can

388
00:19:46,320 --> 00:19:47,760
shimmy your hips more towards the center

389
00:19:47,760 --> 00:19:50,970
stacking them you might begin to shimmy

390
00:19:50,970 --> 00:19:52,680
your shoulders to drop the left shoulder

391
00:19:52,680 --> 00:19:56,190
down if your left arm is in the air

392
00:19:56,190 --> 00:19:57,210
because the shoulders are really tight

393
00:19:57,210 --> 00:19:58,710
you might bring the hand behind your

394
00:19:58,710 --> 00:20:01,140
head here and I mean look at this shape

395
00:20:01,140 --> 00:20:03,570
it's just it's for relaxing so breathe

396
00:20:03,570 --> 00:20:05,040
breathe

397
00:20:05,040 --> 00:20:07,370
breathe nice long smooth deep breaths

398
00:20:07,370 --> 00:20:14,670
sweeping up and down the spine once you

399
00:20:14,670 --> 00:20:15,870
get there and it is a little tricky to

400
00:20:15,870 --> 00:20:17,850
get there so don't be hard on yourself

401
00:20:17,850 --> 00:20:21,030
once you get there close your eyes you

402
00:20:21,030 --> 00:20:25,440
made it breathe nice long smooth calming

403
00:20:25,440 --> 00:20:28,230
breath nice two toxifying breaths into

404
00:20:28,230 --> 00:20:29,730
the lower belly here as you breathe in

405
00:20:29,730 --> 00:20:44,130
and out fully then to come out of this

406
00:20:44,130 --> 00:20:46,440
twist I'm gonna draw both toes down

407
00:20:46,440 --> 00:20:48,330
towards the bottom edge of my mat as I

408
00:20:48,330 --> 00:20:50,370
reach both fingertips up towards the top

409
00:20:50,370 --> 00:20:52,590
and here's like kind of my a Martha

410
00:20:52,590 --> 00:20:55,080
Graham moment here Martha Graham flop

411
00:20:55,080 --> 00:20:57,600
where we reach out full body stretch and

412
00:20:57,600 --> 00:21:00,650
slowly bring it back to Center and

413
00:21:00,650 --> 00:21:02,580
there's gonna do the same thing on the

414
00:21:02,580 --> 00:21:06,090
other side so we come here kind of in

415
00:21:06,090 --> 00:21:09,000
this Sphinx pose pressing up and out of

416
00:21:09,000 --> 00:21:11,850
the elbows and I'm gonna bend the right

417
00:21:11,850 --> 00:21:15,800
knee lift it up so we hang out here

418
00:21:15,800 --> 00:21:18,660
breathing into that right hip and

419
00:21:18,660 --> 00:21:20,400
finding once again a softness in the

420
00:21:20,400 --> 00:21:26,360
neck relax your jaw my friends let it go

421
00:21:26,360 --> 00:21:29,040
and Yoga is awesome and I mean if I if

422
00:21:29,040 --> 00:21:30,900
I'm doing this on YouTube in front of it

423
00:21:30,900 --> 00:21:32,100
I don't even know how many people I'm

424
00:21:32,100 --> 00:21:33,680
like I really encourage you to just like

425
00:21:33,680 --> 00:21:36,750
open your mouth let your hair down a

426
00:21:36,750 --> 00:21:41,390
little and find what feels good relax

427
00:21:42,830 --> 00:21:46,380
unwind left fingertips are gonna come in

428
00:21:46,380 --> 00:21:48,930
and under the bridge of this right arm I

429
00:21:48,930 --> 00:21:50,070
come on to the outer edge of that left

430
00:21:50,070 --> 00:21:54,320
shoulder this time and I inhale open up

431
00:21:54,320 --> 00:21:59,940
to the magic just kidding so I'm really

432
00:21:59,940 --> 00:22:02,130
sore in my hips this is great for me as

433
00:22:02,130 --> 00:22:03,420
I breathe into the outer edge of that

434
00:22:03,420 --> 00:22:07,710
right hip and you just notice so fret

435
00:22:07,710 --> 00:22:09,570
not if your shoulders here in time with

436
00:22:09,570 --> 00:22:10,920
more yoga practice we're going to open

437
00:22:10,920 --> 00:22:13,770
this up my friends yay but if it's all

438
00:22:13,770 --> 00:22:14,940
the way up here you might take that

439
00:22:14,940 --> 00:22:17,150
right hand behind the head

440
00:22:17,150 --> 00:22:19,860
you might stack the hips or shimmy

441
00:22:19,860 --> 00:22:25,830
yourself more Center on your mat so

442
00:22:25,830 --> 00:22:29,610
little TLC a little personal TLC here as

443
00:22:29,610 --> 00:22:40,290
we breathe in and out once you get there

444
00:22:40,290 --> 00:22:42,750
close your eyes choose to let go or

445
00:22:42,750 --> 00:22:45,380
remember your intention

446
00:22:52,310 --> 00:22:55,970
and then to come out Shh will draw the

447
00:22:55,970 --> 00:22:58,040
right toes down to meet the left reach

448
00:22:58,040 --> 00:23:01,400
both fingertips up Martha Graham Martha

449
00:23:01,400 --> 00:23:04,970
Graham worth oh that's a Robin Williams

450
00:23:04,970 --> 00:23:08,300
reference for from birdcage and we

451
00:23:08,300 --> 00:23:10,340
Martha Graham flop all the way back to

452
00:23:10,340 --> 00:23:13,220
Center now if you're finding that you'd

453
00:23:13,220 --> 00:23:15,340
like to speak in a little vinyasa here

454
00:23:15,340 --> 00:23:17,570
that's not what I'm doing it now just

455
00:23:17,570 --> 00:23:18,650
kidding but you can sneak in a little

456
00:23:18,650 --> 00:23:21,770
vinyasa here and because we all work at

457
00:23:21,770 --> 00:23:23,300
different levels that might be relaxing

458
00:23:23,300 --> 00:23:24,680
for you so sneaking a little bit yeah

459
00:23:24,680 --> 00:23:25,130
same here

460
00:23:25,130 --> 00:23:27,380
and together we'll meet in extended

461
00:23:27,380 --> 00:23:29,450
Child's Pose so if you're if you're like

462
00:23:29,450 --> 00:23:30,980
I don't even know what Evan else is I'm

463
00:23:30,980 --> 00:23:32,960
sort of feel good then send it straight

464
00:23:32,960 --> 00:23:35,420
back extended Child's Pose knees as wide

465
00:23:35,420 --> 00:23:39,310
as the mat two big toes kiss together

466
00:23:39,310 --> 00:23:42,140
that's right look let your hair down and

467
00:23:42,140 --> 00:23:44,750
we reach the palms forward forehead

468
00:23:44,750 --> 00:23:46,700
release this to the air at heart melts

469
00:23:46,700 --> 00:23:49,640
down and we breathe here you can find a

470
00:23:49,640 --> 00:23:51,860
slow gentle rock in the hips if that

471
00:23:51,860 --> 00:23:55,280
feels good and if you were doing a

472
00:23:55,280 --> 00:23:59,030
vinyasa you're maybe perhaps meeting up

473
00:23:59,030 --> 00:24:07,190
with us down here in pranaam here we

474
00:24:07,190 --> 00:24:11,060
take a moment to surrender that's really

475
00:24:11,060 --> 00:24:17,540
that simple sometimes you think about

476
00:24:17,540 --> 00:24:20,060
this shape in different cultures across

477
00:24:20,060 --> 00:24:22,120
the globe and it really is beautiful

478
00:24:22,120 --> 00:24:24,410
just bowing to that which is greater

479
00:24:24,410 --> 00:24:29,840
than you and for me personally Adrienne

480
00:24:29,840 --> 00:24:31,010
this is a moment where I just kind of

481
00:24:31,010 --> 00:24:33,650
laugh it off maybe for you it's

482
00:24:33,650 --> 00:24:35,390
shrugging it off maybe for you it's

483
00:24:35,390 --> 00:24:41,120
really just letting go take one more

484
00:24:41,120 --> 00:24:43,600
deep breath here

485
00:24:43,900 --> 00:24:46,460
then slowly like you're moving through

486
00:24:46,460 --> 00:24:49,700
water come back to all fours tabletop

487
00:24:49,700 --> 00:24:52,850
position when you're ready we'll send

488
00:24:52,850 --> 00:24:55,400
the right knee all the way up take a

489
00:24:55,400 --> 00:24:57,230
deep breath in extend through that right

490
00:24:57,230 --> 00:24:59,480
leg exhale draw your right knee all the

491
00:24:59,480 --> 00:25:00,920
way up we're going to come into a

492
00:25:00,920 --> 00:25:03,860
one-legged pigeon here

493
00:25:03,860 --> 00:25:06,980
so we have a foundations pose video for

494
00:25:06,980 --> 00:25:08,630
this pose we're going to send the left

495
00:25:08,630 --> 00:25:10,040
toes out long if you're new to this

496
00:25:10,040 --> 00:25:11,540
posture you can check that out otherwise

497
00:25:11,540 --> 00:25:13,760
just work really mindfully here as you

498
00:25:13,760 --> 00:25:15,260
come on to the top of that back foot

499
00:25:15,260 --> 00:25:17,990
keep a brightness in this right foot and

500
00:25:17,990 --> 00:25:19,640
both me really to protect the joints and

501
00:25:19,640 --> 00:25:23,240
then we're gonna sit up nice and tall so

502
00:25:23,240 --> 00:25:24,500
you can bring that blanket to the outer

503
00:25:24,500 --> 00:25:26,000
edge of that right hip here if you want

504
00:25:26,000 --> 00:25:28,850
heyo

505
00:25:28,850 --> 00:25:30,620
we're gonna sit up nice and tall inhale

506
00:25:30,620 --> 00:25:34,670
breathe in and exhale same thing as

507
00:25:34,670 --> 00:25:36,950
before we walk it forward we stay on the

508
00:25:36,950 --> 00:25:39,080
palms we pull the right hip crease back

509
00:25:39,080 --> 00:25:42,320
and to each his own here you might come

510
00:25:42,320 --> 00:25:44,809
on to the forearms might release all the

511
00:25:44,809 --> 00:25:50,390
way to the earth and we breathe keep a

512
00:25:50,390 --> 00:25:53,000
brightness and awareness in this top the

513
00:25:53,000 --> 00:25:56,870
top of this back foot here can you find

514
00:25:56,870 --> 00:26:01,490
a gentle rock here again and you might

515
00:26:01,490 --> 00:26:03,230
practice the mantra especially if you're

516
00:26:03,230 --> 00:26:04,820
having a hard time focusing or dropping

517
00:26:04,820 --> 00:26:06,860
in on this practice you might practice

518
00:26:06,860 --> 00:26:11,900
the mantra I choose to let go I choose

519
00:26:11,900 --> 00:26:17,290
to let go of that which I cannot control

520
00:26:22,049 --> 00:26:24,669
then we'll slowly tuck the chin into the

521
00:26:24,669 --> 00:26:31,870
chest roll it up press both palms into

522
00:26:31,870 --> 00:26:33,280
the earth draw your navel to your spine

523
00:26:33,280 --> 00:26:36,400
as you curl the back toes under take a

524
00:26:36,400 --> 00:26:38,650
peek in the video now if you need to and

525
00:26:38,650 --> 00:26:40,809
then we transition press on the palms

526
00:26:40,809 --> 00:26:42,400
nice and slow we're gonna come back to

527
00:26:42,400 --> 00:26:46,780
all fours slide it slide it and then

528
00:26:46,780 --> 00:26:48,640
this time send the left leg up same

529
00:26:48,640 --> 00:26:50,799
thing on the other side inhale extend

530
00:26:50,799 --> 00:26:56,049
exhale draw that left knee in we come

531
00:26:56,049 --> 00:26:57,370
into our one-legged pigeon on the other

532
00:26:57,370 --> 00:27:02,350
side so nice awareness in the top of

533
00:27:02,350 --> 00:27:04,390
that back foot check it out check it out

534
00:27:04,390 --> 00:27:06,940
and whenever you're ready find a link

535
00:27:06,940 --> 00:27:08,980
through the crown of the head and then

536
00:27:08,980 --> 00:27:13,210
exhale fold it down so a deeply

537
00:27:13,210 --> 00:27:20,830
therapeutic posture here but if you

538
00:27:20,830 --> 00:27:22,330
really want to reap the benefits I

539
00:27:22,330 --> 00:27:24,610
encourage you to take the deepest breath

540
00:27:24,610 --> 00:27:28,379
you've taken all day here right now

541
00:27:40,060 --> 00:27:45,430
close your eyes relax your jaw

542
00:27:45,430 --> 00:27:49,900
I believe it's Chinese medicine right

543
00:27:49,900 --> 00:27:52,120
that but there's this connection with

544
00:27:52,120 --> 00:27:54,280
the jaw and the hips here and the

545
00:27:54,280 --> 00:27:55,990
emotional body so really truly relax

546
00:27:55,990 --> 00:27:58,270
your jaw here my friends why not can't

547
00:27:58,270 --> 00:27:59,670
hurt you

548
00:27:59,670 --> 00:28:03,210
no clenching

549
00:28:15,490 --> 00:28:19,929
and then slowly begin to roll it up

550
00:28:20,830 --> 00:28:23,270
awesome from here we're gonna roll onto

551
00:28:23,270 --> 00:28:25,760
the outer edge of that left hip swing

552
00:28:25,760 --> 00:28:29,390
old right leg busy around and we'll come

553
00:28:29,390 --> 00:28:32,570
to lie flat back so it kind of just did

554
00:28:32,570 --> 00:28:36,370
a little wind ala here we reach

555
00:28:36,370 --> 00:28:40,789
fingertips all the way out we press

556
00:28:40,789 --> 00:28:44,650
through the heels point through the toes

557
00:28:47,260 --> 00:28:50,179
and then I'm gonna walk my heels towards

558
00:28:50,179 --> 00:28:52,610
the bottom edge of the mat excuse me

559
00:28:52,610 --> 00:28:54,890
bottom left corner of the mat I'm so

560
00:28:54,890 --> 00:28:57,020
relaxed can't even talk here I'm going

561
00:28:57,020 --> 00:28:58,490
to cross my right ankle over the left

562
00:28:58,490 --> 00:29:00,679
then I'm gonna use my head and shoulders

563
00:29:00,679 --> 00:29:03,470
to shimmy towards the top left corner so

564
00:29:03,470 --> 00:29:05,150
I'm creating kind of a crescent moon

565
00:29:05,150 --> 00:29:07,039
shape with my body then reach your

566
00:29:07,039 --> 00:29:09,559
fingertips up left palm is gonna grab

567
00:29:09,559 --> 00:29:12,020
the right wrist here and I breathe so

568
00:29:12,020 --> 00:29:13,580
what I'm doing is using the support of

569
00:29:13,580 --> 00:29:16,429
the earth my body's relaxed here to find

570
00:29:16,429 --> 00:29:22,400
this nice long side body stretch keep it

571
00:29:22,400 --> 00:29:23,840
soft through the toes soft through the

572
00:29:23,840 --> 00:29:27,770
fingertips deep breath in and exhale

573
00:29:27,770 --> 00:29:32,299
shimmy it back to Center walk the heels

574
00:29:32,299 --> 00:29:33,650
towards the bottom right corner of the

575
00:29:33,650 --> 00:29:36,500
mat cross the left ankle over right like

576
00:29:36,500 --> 00:29:40,070
so and then a shimmy head and shoulders

577
00:29:40,070 --> 00:29:42,650
oh you can just feel this great stretch

578
00:29:42,650 --> 00:29:44,630
in the side body here over towards the

579
00:29:44,630 --> 00:29:47,000
top right corner reach the fingertips up

580
00:29:47,000 --> 00:29:49,250
and over and then you might grab that

581
00:29:49,250 --> 00:29:51,020
left wrist with the right hand if you're

582
00:29:51,020 --> 00:29:53,150
like what in the world is she doing

583
00:29:53,150 --> 00:29:54,919
don't worry is this is kind of tricky at

584
00:29:54,919 --> 00:29:56,419
first especially if you're learning from

585
00:29:56,419 --> 00:29:58,220
a video but in time this will become

586
00:29:58,220 --> 00:29:59,860
like second nature and it's a great

587
00:29:59,860 --> 00:30:02,870
yummy stretch we're literally my friends

588
00:30:02,870 --> 00:30:06,799
literally your yoga practice and this

589
00:30:06,799 --> 00:30:09,830
moment on your mat how's your back you

590
00:30:09,830 --> 00:30:12,289
can kind of smile here relishing in the

591
00:30:12,289 --> 00:30:17,210
fact that your yoga mat how's your back

592
00:30:17,210 --> 00:30:20,090
here the earth is supporting you you are

593
00:30:20,090 --> 00:30:23,090
supported one more breath here

594
00:30:23,090 --> 00:30:25,909
and then we'll unravel it all back to

595
00:30:25,909 --> 00:30:27,440
center okay hug the knees into the chest

596
00:30:27,440 --> 00:30:29,690
almost done here rock a little side to

597
00:30:29,690 --> 00:30:38,929
side and happy baby pose so we send the

598
00:30:38,929 --> 00:30:40,370
soles of the feet up towards the sky we

599
00:30:40,370 --> 00:30:42,620
grab the outer edges of the feet here we

600
00:30:42,620 --> 00:30:44,389
pull the knees down towards the earth

601
00:30:44,389 --> 00:30:46,639
and we keep it soft so you can find a

602
00:30:46,639 --> 00:30:48,409
little movement here lengthen your

603
00:30:48,409 --> 00:30:50,419
tailbone down towards the bottom edge of

604
00:30:50,419 --> 00:30:54,529
your mat breathe you can rock a little

605
00:30:54,529 --> 00:30:57,440
side to side if that feels good or find

606
00:30:57,440 --> 00:30:59,779
a little stillness here read breathe

607
00:30:59,779 --> 00:31:08,090
read and then when you feel satisfied we

608
00:31:08,090 --> 00:31:10,450
release into shavasana

609
00:31:10,450 --> 00:31:12,860
and we're going to spend extra time here

610
00:31:12,860 --> 00:31:15,350
today the relaxation so take a deep

611
00:31:15,350 --> 00:31:18,619
breath in get situated here if you have

612
00:31:18,619 --> 00:31:20,600
a blanket I'm gonna bring my blue

613
00:31:20,600 --> 00:31:26,320
blankie here use it

614
00:31:30,919 --> 00:31:33,960
spread your heels feet out wide arms

615
00:31:33,960 --> 00:31:35,580
rest gently at your sides turn your

616
00:31:35,580 --> 00:31:37,200
palms face up let your armpit chest

617
00:31:37,200 --> 00:31:39,450
breathe everyone press into your head

618
00:31:39,450 --> 00:31:41,340
lift your chest up off the ground

619
00:31:41,340 --> 00:31:43,889
literally relax your shoulder blades in

620
00:31:43,889 --> 00:31:45,779
together and down and then relax back

621
00:31:45,779 --> 00:31:48,330
onto the earth gently Rock the head a

622
00:31:48,330 --> 00:31:53,309
little side to side ear to ear lick your

623
00:31:53,309 --> 00:31:57,330
lips and take a deep breath in open

624
00:31:57,330 --> 00:32:00,419
mouth exhale as you release into corpse

625
00:32:00,419 --> 00:32:06,179
pose if you didn't catch that at that

626
00:32:06,179 --> 00:32:07,289
time let's try it again

627
00:32:07,289 --> 00:32:08,789
take a deep breath in through the

628
00:32:08,789 --> 00:32:13,859
nostrils then exhale out through the

629
00:32:13,859 --> 00:32:23,580
mouth close your eyes here don't give up

630
00:32:23,580 --> 00:32:25,859
on your practice now if time allows stay

631
00:32:25,859 --> 00:32:29,369
here for long but even if you have to

632
00:32:29,369 --> 00:32:30,539
get on with your busy day if it was

633
00:32:30,539 --> 00:32:32,700
enough to just take this time for this

634
00:32:32,700 --> 00:32:36,889
practice for this video take one minute

635
00:32:36,889 --> 00:32:42,710
60 seconds here doing absolutely nothing

636
00:32:42,710 --> 00:32:45,179
allow the weight of your body to release

637
00:32:45,179 --> 00:32:49,139
completely and fully into the mat allow

638
00:32:49,139 --> 00:32:50,489
the joy and the nutrients of your

639
00:32:50,489 --> 00:32:51,509
practice

640
00:32:51,509 --> 00:32:54,950
just soak in just you've been

641
00:32:58,380 --> 00:33:00,779
can blanket yourself and love here in

642
00:33:00,779 --> 00:33:05,549
gratitude the fact that you did this

643
00:33:05,549 --> 00:33:07,049
video and took the time to do a little

644
00:33:07,049 --> 00:33:10,559
work today to check in to connect it's

645
00:33:10,559 --> 00:33:14,100
pretty freakin awesome thank you for

646
00:33:14,100 --> 00:33:17,759
sharing your practice with me for my

647
00:33:17,759 --> 00:33:22,669
heart to yours we relax

648
00:33:24,610 --> 00:33:33,468
[Music]

649
00:33:35,710 --> 00:33:50,480
[Music]