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- What's up everyone?

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And welcome to
Yoga With Adriene.

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I'm Adriene and today,

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we have a special
sequence for the knees.

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So this is a big request.

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Yoga for sensitive knees.

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This is a practice
that's gonna help anyone

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and everyone
build more awareness

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and strength and
stability around the knees.

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And also, this is
just a nice practice video

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for those who don't
wanna be on all fours.

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So hop into something comfy.

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Oh, and if you have a
block, go ahead and grab it

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but you don't need it.

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But everyone's definitely
gonna need a blanket today

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or a rolled-up towel.

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Alright, grab your
things and let's get started.

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(upbeat music)

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Alright my friends,
let's begin seated.

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We're gonna take
our blanket or towel

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and we're gonna roll it up,

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make a little tootsie roll.

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So you're creating a little
makeshift at-home bolster.

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If you have a bolster,
you can use that

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but this really works just fine.

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You're gonna bring your legs out

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and you're gonna
place that bolster,

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yep, you guessed it,

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right behind thy knees.

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So this is an
awesome practice for anyone

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who just wants to build
more awareness in the knees

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which I feel like
should be, could be everyone.

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So we start nice and
slow and take it easy.

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Just also kind
of using this time.

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It's time for yourself
to chill out, to restore,

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to find your breath and bring
a little balance to the body.

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So you're gonna bring
your hands to rest behind you

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in a way that feels good

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so you feel supported

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and so that you're not
collapsed in the spine.

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So try to lift up
through your heart's pace.

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Again, whichever way and the
hands feels awesome for you,

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go ahead and find that.

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And you're gonna take your toes

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and point them
up towards the sky.

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So, there are some things that
are just anatomical, right?

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Maybe the toes turn
out or the toes turn in

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which of course,
effect the knees

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and how you walk.

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So that's all good

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but we're just gonna take
a little time to experiment

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and enquire and
hopefully bring some stability

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and strength to the knees

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without hurting your knees.

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So a lot of
people can't do a lot

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of the at-home yoga practices

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because there's a lot
of pressure on the knees.

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So I got you.
Here we go.

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Bring the toes
up towards the sky.

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Excuse my voice today.

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Austin allergies,
plus you know my voice,

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likes to fluctuate.

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So, hey buddy.

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And then bring your
toes to pet your dog like so.

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Okay, no.

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Gosh, she has to
make it all about him.

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Okay, toes are pointing up,

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you're gonna lift the heels.

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I'll focus.

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And as you lift the heels,

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I just want you to keep
a little bit of awareness

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in the knees just
notice what it feels like

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and then lower,

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and then lift the heels,

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and lower

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and now, this time
when you lift the heels,

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notice what
muscles around this area.

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Thigh bone, quadricep,
inner thigh, inner groin.

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Notice what muscles,
if anything, turn on.

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Ready? Here we go, lift the
heels, toes are pointing up.

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And then if for whatever reason,

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you might be clinching
in your buttocks right now,

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relax your butt.

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Can someone
please quote me on that?

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Relax your butt.

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And then lower the heels.
Let's do that one more time.

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Keep the glutes relaxed

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and just notice
what muscles turn on.

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Hey oh.

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Alright, now lower, awesome.

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Make an adjustment with
the hands if you need to.

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Make sure you're
sitting up nice and tall.

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And then this time, we're
gonna lift just the right heel

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and you're just gonna
turn the right toes out

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a little bit and then in.

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Just noticing if we can
engage the inner thigh muscle

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and the quad without
clenching the buttocks.

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And you might feel
that in the inner knee.

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Again, inner thigh.

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And then lower and let's
try it on the other side.

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Again, if your
heart is collapsing,

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see if you can
lift up nice and tall

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and then lift the
left heel and again,

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nice and slow.

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So at the very least,

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you're getting a nice
little lube of the femur,

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that hip socket.

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And if you take the
time to just kind of listen

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and you can even look down,

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see if as you turn
your toes in and out,

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you can engage
the inner left thigh.

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Naturally, you'll
engage the quadricep

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but without
clinching the buttocks.

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And if you're not used to this

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or if you are indeed
in need of strengthening

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and finding
stability around the knee,

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you're gonna feel it
maybe in the little inner knee.

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It shouldn't feel bad, it
should just feel like awareness.

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Sweet, and then lower
that and then check it out,

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this is gonna be fun.

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You're gonna bring
the feet to the ground,

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bring the butt
down to the bolster

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or your makeshift bolster
and come to lie on your back.

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Oh yeah.

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Alright, take the
bolster with your right hand,

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slide your towel or blanket

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all the way up behind your neck.

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Yay!

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And then we're gonna
slowly walk the feet,

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excuse me, walk the knees out
by bringing the feet together.

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So bring the knees out,
bring the feet together.

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And then bring your
hands to your hips and breathe.

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Again, using this time
for you to balance the body.

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Just allow gravity
to do the work here.

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The tops of the thighs,
nice and a heavy.

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Inner groin, soft and relaxed.

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And if you want a little more,

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you can massage
the tops of the hips

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by pressing palms
into the hip creases.

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Maybe if you've had
some like stress energy

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or bad juju you've
been carrying around,

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you can use this to
just kinda brush it off,

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brush the day away thus far.

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Start to deepen your breath.

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Close your eyes.

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Again, see if you
can soften the glutes.

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And slowly take
a deep breath in,

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let your fingertips,
your arms come out wide,

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palms up towards the sky.

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And as you exhale,

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this time let it out through
the mouth, a little sigh.

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(exhaling loudly)

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Big inhale in through the nose,

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and again out through
the mouth, that little sigh.

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Connecting mind
and body, big inhale.

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Let it go.

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Cool.

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Bring the right
fingertips to the right thigh,

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left fingertips
to the left thigh

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and you're gonna
slowly close the legs.

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Nice, and you're
gonna send the legs up high.

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So lower back
becomes flush with the mat

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so you need a
little core strength here.

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Without being on the knees,

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so none of those
Cat-Cow core strengtheners here

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but rather we'll use
the support of the back.

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So scoop the tailbone up,

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engage the abdominal muscles
by hugging the lower ribs in.

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You can keep a
slight bend in the knees,

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they don't have to be locked.

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In fact, they
should never be locked

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but it don't
have to be straight.

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Awesome, and then
we're gonna inhale,

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interlace the fingertips,
bringing them behind the head,

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thumbs extended,
elbows should fit nicely

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on your towel or blanket,

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inhale in and then exhale.

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You're gonna
slowly twist the right,

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bring the right elbow
over towards the left knee.

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You should feel
your abdominals turn on,

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and then you're just gonna
slowly baby pulse the right leg.

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Now, if you're able
to come down low, you can

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but only go as far as you
can to where the lower back

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feels nice and
flush with the mat, still.

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So maybe it's here, baby pulses.

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Maybe it's here.

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You're keeping your twist.

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Right elbow reaching towards

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the front left
corner of your mat.

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Baby pulses.

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And then maybe send your gaze
up to not crunch in the neck

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and breathe deep here pulsing.

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Keep your twist.

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Scoop up through the tailbone.

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We're here for five.

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You got it, four,
peaceful in the face,

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three, two and then one,

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keep the legs up,
feet come together,

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you rest on your blanket.

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Take a deep breath in,

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you can bend the
knees here if you need to.

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And we'll take it
to the other side,

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so straighten the legs,

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inhale, scoop the tailbone up,
draw the navel down,

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hug the lower ribs in.

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So feel that zip up
through your abdominal wall

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and then bring
the elbow up and over,

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find your twist so you're
lifting the left shoulder blade

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up off the earth
and then nice and easy,

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listen carefully,
nice baby pulses again.

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Extend the left leg.

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It may not go down as far as
you did on the right side.

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You want to keep the
lower back flush, baby pulses.

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I did this
yesterday so I'm feeling it.

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Alright, you're doing awesome.

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Gaze up toward that third eye

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and here we are for five,

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four, baby pulses,
listen to your breath,

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three, scoop the tailbone up,

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two, and one, awesome.

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Release everything.

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You're gonna bring the hands
to the backs of the thighs.

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You gonna bend the
knees and if you can,

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you're just gonna
drop the heels down.

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So lots of different
levels of sensitivity here.

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Some people will be
able to draw the knees

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all the way up to the chest

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but your hands are
gonna be behind the knees

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so there's spaciousness there.

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So squeeze the
knees into the chest,

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scoop the tailbone up.

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Just feel that last little bit
of support on your yoga mat

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and your back body.
Relax your shoulders.

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Big inhale,

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then exhale.

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You can either rock and roll
up the length of your spine

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or you're gonna just
slowly come to one side

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and we're gonna
come all the way up

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to a Downward Facing Dog.
So take your time.

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You can put your bolster,
your makeshift bolster,

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keep it rolled up.

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You can put it to the side

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and then we're gonna
come all the way to Down Dog.

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Keep an awakeness on
the live energy in the toes

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and the feet as you move,

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and then claw through the
fingertips when you get there

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and start to pedal it out.

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Send the hips up high.

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Keep the knees nice and bent.

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Then inhaling deeply,

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allergies, and then exhale,

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melt the heart
towards the thighs,

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press the heart back,

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feel that stretch through
the shoulders, the chest.

255
00:11:12,959 --> 00:11:15,166
Claw through the fingertips

256
00:11:15,166 --> 00:11:17,125
and then slowly you're
gonna walk your feet up

257
00:11:17,125 --> 00:11:20,917
towards the center of
your mat, nice and slow.

258
00:11:20,917 --> 00:11:22,625
Feet hip width apart.

259
00:11:22,625 --> 00:11:24,333
You'll come into a
little rag doll here,

260
00:11:24,333 --> 00:11:26,875
a little Forward Fold.

261
00:11:26,875 --> 00:11:31,333
And again, nice slight
bend in the knees here.

262
00:11:31,333 --> 00:11:34,500
Breathe deep and
feel that big stretch

263
00:11:34,500 --> 00:11:36,750
in the lower back body
as you bend your knees.

264
00:11:36,750 --> 00:11:39,166
Connect through your feet,
all four corners,

265
00:11:39,166 --> 00:11:42,792
grab the elbows and you might
just rock gently side to side

266
00:11:42,792 --> 00:11:45,667
creating that so
semi, semi-circle?

267
00:11:45,667 --> 00:11:46,792
Semi-circle.

268
00:11:48,041 --> 00:11:50,291
Semi-circle or semi-circle?

269
00:11:52,417 --> 00:11:56,583
Shake the head loose
and then release the arms

270
00:11:56,583 --> 00:11:58,417
and slowly press
on all four corners

271
00:11:58,417 --> 00:12:00,583
of the feet to roll it up.

272
00:12:06,959 --> 00:12:10,375
And root down through
the feet as you rise up.

273
00:12:10,375 --> 00:12:12,834
Lift the chest, lift the sternum

274
00:12:12,834 --> 00:12:15,000
and right away, you're gonna
bring the fingertips around

275
00:12:15,000 --> 00:12:17,417
and interlace behind your back

276
00:12:17,417 --> 00:12:19,250
and draw the
knuckles down and away,

277
00:12:19,250 --> 00:12:21,834
open the chest, breathe deep,

278
00:12:21,834 --> 00:12:25,083
feel this upward current of
energy through the front body

279
00:12:25,083 --> 00:12:26,750
and allow your
body to respond to that.

280
00:12:26,750 --> 00:12:28,917
So if the pelvis
is dipping out here

281
00:12:28,917 --> 00:12:31,041
and you're thinking
upward through the front body,

282
00:12:31,041 --> 00:12:33,875
bring your hip points all
the way up towards the sky.

283
00:12:33,875 --> 00:12:36,083
Just kinda bring your
center underneath you.

284
00:12:36,083 --> 00:12:38,917
And they might open the
throat a little bit here,

285
00:12:38,917 --> 00:12:42,708
you might find soft easy
movement that feels awesome.

286
00:12:42,708 --> 00:12:44,583
Take a deep breath in,

287
00:12:44,583 --> 00:12:47,125
and then exhale, bend the
knees and take your knuckles,

288
00:12:47,125 --> 00:12:48,166
draw a big rainbow,

289
00:12:48,166 --> 00:12:49,625
so they actively
reach up towards the sky,

290
00:12:49,625 --> 00:12:51,291
all the way up and over.

291
00:12:51,291 --> 00:12:55,834
Big stretch requires big
breath, big inhale and exhale.

292
00:12:55,834 --> 00:12:58,458
All the way back up.

293
00:12:58,458 --> 00:13:00,750
Great, then you're gonna cross
the right arm over the left,

294
00:13:00,750 --> 00:13:02,792
over the body,
give yourself a big hug.

295
00:13:02,792 --> 00:13:05,208
Inhale, root
down through the feet,

296
00:13:05,208 --> 00:13:09,041
lift up through
the inner thigh here.

297
00:13:09,041 --> 00:13:10,500
And then exhale, release.

298
00:13:10,500 --> 00:13:12,083
Interlace the fingertips behind,

299
00:13:12,083 --> 00:13:14,125
this time,
opposite thumb on top,

300
00:13:14,125 --> 00:13:16,417
so reverse your grip and
then draw the knuckles down

301
00:13:16,417 --> 00:13:18,000
and away again.

302
00:13:18,000 --> 00:13:19,959
Inhale, lift the chest.

303
00:13:19,959 --> 00:13:22,708
Lift the throat and draw
your center underneath you.

304
00:13:22,708 --> 00:13:23,708
Hip points towards the sky.

305
00:13:23,708 --> 00:13:25,792
This is gonna require
that inner thigh and the quad

306
00:13:25,792 --> 00:13:27,875
to kind of turn on again.

307
00:13:27,875 --> 00:13:30,625
See if you can
locate that, just play.

308
00:13:30,625 --> 00:13:33,083
Maybe lift the toes on this one

309
00:13:33,083 --> 00:13:34,125
and then here we go.

310
00:13:34,125 --> 00:13:37,041
Bending the knees,
bringing the heart forward first

311
00:13:37,041 --> 00:13:39,875
and then down, knuckles
draw up towards the sky.

312
00:13:39,875 --> 00:13:42,959
Big stretch so
big inhale to support.

313
00:13:44,917 --> 00:13:47,250
And then exhale,
to press into the heels,

314
00:13:47,250 --> 00:13:50,500
draw the knuckles back,
heart lifts up,

315
00:13:50,500 --> 00:13:52,542
release your grip,
feel that flush of energy

316
00:13:52,542 --> 00:13:55,875
and this time, big hug,
left arm over the right.

317
00:13:55,875 --> 00:13:56,708
And take a second here

318
00:13:56,708 --> 00:13:58,375
to draw up through
the arches of the feet.

319
00:13:58,375 --> 00:14:00,458
So again, feel
that inner thigh lift

320
00:14:00,458 --> 00:14:03,083
but also to just
feel this embrace.

321
00:14:03,083 --> 00:14:05,375
Feel this hug.

322
00:14:08,750 --> 00:14:10,458
Feel the expansion in the lungs,

323
00:14:10,458 --> 00:14:14,750
the upper back body and
the ribs as you breathe in,

324
00:14:14,750 --> 00:14:17,000
and exhale, release it out.

325
00:14:17,000 --> 00:14:20,875
Awesome, inhale, send the
fingertips up high this time.

326
00:14:20,875 --> 00:14:23,291
Wu-Tang grip today, big inhales.

327
00:14:23,291 --> 00:14:25,959
You hook the thumbs,
fingertips reach up high

328
00:14:25,959 --> 00:14:26,792
and then exhale.

329
00:14:26,792 --> 00:14:28,583
Keep lifting up
through your arches,

330
00:14:28,583 --> 00:14:30,542
so press in all
four corners of the feet

331
00:14:30,542 --> 00:14:31,917
especially the outer edges.

332
00:14:31,917 --> 00:14:34,583
So if you tend to roll
in towards the inner arches,

333
00:14:34,583 --> 00:14:35,917
press to the outer edges

334
00:14:35,917 --> 00:14:39,083
and then as if you're in
between two panes of glass,

335
00:14:39,083 --> 00:14:41,000
just slowly tilt to the left.

336
00:14:41,000 --> 00:14:44,250
So not a big bump,
but just a slow tilt

337
00:14:45,250 --> 00:14:48,250
and then lift up
from your pelvic floor.

338
00:14:48,250 --> 00:14:49,458
And a lot of times in yoga,

339
00:14:49,458 --> 00:14:51,208
you'll hear someone
say lift the kneecaps.

340
00:14:51,208 --> 00:14:54,208
Think about engaging the
inner thighs and the quads

341
00:14:54,208 --> 00:14:56,708
without clenching your glutes.

342
00:14:58,792 --> 00:15:01,208
And then back up through
center, press through the feet

343
00:15:01,208 --> 00:15:04,291
re-establish your foundation,
ground through the feet

344
00:15:04,291 --> 00:15:07,792
and then slowly
sliding to the other side.

345
00:15:08,792 --> 00:15:10,625
Tuck the chin slightly.

346
00:15:10,625 --> 00:15:13,583
See if you can lift up
through the inner thigh,

347
00:15:13,583 --> 00:15:15,750
just a sensation.

348
00:15:15,750 --> 00:15:18,959
And then slowly bring it back,
palms come together

349
00:15:18,959 --> 00:15:21,083
and down at the
heart as you breathe out.

350
00:15:21,083 --> 00:15:24,917
Anjali mudra,
awesome, deep breath in.

351
00:15:24,917 --> 00:15:27,375
Long breath out.

352
00:15:27,375 --> 00:15:29,750
Now, resist the
urge to look down.

353
00:15:29,750 --> 00:15:31,291
You can, of course.

354
00:15:31,291 --> 00:15:32,625
You're the boss.

355
00:15:32,625 --> 00:15:34,000
But keep the
palms pressing together

356
00:15:34,000 --> 00:15:36,208
and this time,
bring the elbows out,

357
00:15:36,208 --> 00:15:37,792
and then just trust
that the earth is there

358
00:15:37,792 --> 00:15:39,041
and if you don't
wanna step out wide,

359
00:15:39,041 --> 00:15:40,500
you can keep the
feet on the ground

360
00:15:40,500 --> 00:15:42,417
and slowly move your foot out.

361
00:15:42,417 --> 00:15:46,000
You're just gonna
step out nice and wide.

362
00:15:46,000 --> 00:15:49,417
Stay connected to
your core for stability.

363
00:15:49,417 --> 00:15:50,542
It's hard not to look down.

364
00:15:50,542 --> 00:15:53,875
And then turn your toes just
so they're facing forward

365
00:15:53,875 --> 00:15:56,500
so feet are nice and parallel.

366
00:15:56,500 --> 00:15:59,000
And if you're feeling any
pressure on the knees here,

367
00:15:59,000 --> 00:16:01,875
bring your stance in way in.

368
00:16:01,875 --> 00:16:04,417
Otherwise, we'll walk it out.

369
00:16:05,375 --> 00:16:07,000
Alright, so I'm giving
us time to set these up

370
00:16:07,000 --> 00:16:07,917
because a lot of times,

371
00:16:07,917 --> 00:16:10,208
what happens with the
knees is we just get rushed

372
00:16:10,208 --> 00:16:12,834
into doing something in a
public class or even at home

373
00:16:12,834 --> 00:16:15,375
or we just haven't
trained our mind to consider

374
00:16:15,375 --> 00:16:16,542
the nuance of things

375
00:16:16,542 --> 00:16:18,041
and we're just setting ourself,

376
00:16:18,041 --> 00:16:19,875
we're not setting ourselves up.

377
00:16:19,875 --> 00:16:22,708
So there's a lacking
of setting ourself up

378
00:16:22,708 --> 00:16:25,083
for a strong
foundation in the posture

379
00:16:25,083 --> 00:16:28,417
which can put a lot of
pressure on the joints.

380
00:16:28,417 --> 00:16:30,291
And if you're
dealing with an injury

381
00:16:30,291 --> 00:16:32,458
or something and
healing, forget about it.

382
00:16:32,458 --> 00:16:34,166
So take your time.

383
00:16:34,166 --> 00:16:35,583
Toes are pointing forward,

384
00:16:35,583 --> 00:16:37,375
lift up from the
arches of the feet,

385
00:16:37,375 --> 00:16:39,792
engage the inner thigh
in the quad that we did

386
00:16:39,792 --> 00:16:42,250
when we're doing that
little beginning exercise.

387
00:16:42,250 --> 00:16:45,625
Lengthen tailbone down
without clinching the glutes.

388
00:16:45,625 --> 00:16:47,792
So it's not just a
tightness and the gripping,

389
00:16:47,792 --> 00:16:51,500
we're activating hugging
muscle to bone with awareness.

390
00:16:51,500 --> 00:16:52,750
So lengthen tailbone down.

391
00:16:52,750 --> 00:16:55,291
Just play with that here.

392
00:16:55,291 --> 00:16:58,625
Not so much here but right here.

393
00:16:58,625 --> 00:17:00,041
And then hands
come back to the heart,

394
00:17:00,041 --> 00:17:03,250
elbows out wide,
whenever you are ready,

395
00:17:03,250 --> 00:17:05,708
or maybe you're already there.

396
00:17:05,708 --> 00:17:07,208
So again, think up,

397
00:17:07,208 --> 00:17:09,208
we're kinda
zipping up from the arches,

398
00:17:09,208 --> 00:17:11,416
we're lifting up from the
inner thighs, inner groins

399
00:17:11,416 --> 00:17:13,666
and we'll continue that
motion from the lower body

400
00:17:13,666 --> 00:17:14,750
all the way up
through the spine.

401
00:17:14,750 --> 00:17:16,541
So lift up
through the pelvic floor.

402
00:17:16,541 --> 00:17:19,500
Imagine it rising, rising,
rising all the way to the crown.

403
00:17:19,500 --> 00:17:22,000
Posture is nice and long,
spine lengthen.

404
00:17:22,000 --> 00:17:25,333
Inhale in, exhale,
slight bend in the knees,

405
00:17:25,333 --> 00:17:27,040
claw through the
outer edges of the feet

406
00:17:27,040 --> 00:17:30,041
and slowly just
send your heart forward.

407
00:17:30,041 --> 00:17:31,667
And then come back.

408
00:17:31,667 --> 00:17:33,708
However far you made is good.

409
00:17:33,708 --> 00:17:35,917
Inhaling again and
exhale, draw the navel in.

410
00:17:35,917 --> 00:17:37,750
Connect to your center,
your core stability

411
00:17:37,750 --> 00:17:39,959
and come forward.

412
00:17:39,959 --> 00:17:42,333
Oh yeah, and then come back.

413
00:17:42,333 --> 00:17:44,041
And then one more time,
maybe you go a little further

414
00:17:44,041 --> 00:17:45,125
and maybe not
listen to your body.

415
00:17:45,125 --> 00:17:47,208
Draw the navel in and up.

416
00:17:48,417 --> 00:17:50,083
Maybe you come all the way down,

417
00:17:50,083 --> 00:17:52,667
we're here for three
breaths wherever you are.

418
00:17:52,667 --> 00:17:54,417
So the goal is to
kind of challenge you

419
00:17:54,417 --> 00:17:57,125
to keep the inner
thigh engaged here,

420
00:17:57,125 --> 00:17:59,667
pressing into the
outer edges of the feet.

421
00:17:59,667 --> 00:18:02,375
Creating stability and
strength around the knee.

422
00:18:02,375 --> 00:18:03,750
Breathing deep.

423
00:18:08,125 --> 00:18:09,500
And then you're
gonna bend the knees

424
00:18:09,500 --> 00:18:12,125
and really find that
connection from the ground up.

425
00:18:12,125 --> 00:18:16,542
So work from the ground
up to rise up nice and slow.

426
00:18:16,542 --> 00:18:18,458
And if the legs are
tired here and you feel weak,

427
00:18:18,458 --> 00:18:21,000
no, the legs are tired
because you're waking up,

428
00:18:21,000 --> 00:18:25,708
not just the muscular body but
the energetic body as well.

429
00:18:25,708 --> 00:18:27,875
Alright, turn the
left toes in very gently.

430
00:18:27,875 --> 00:18:29,542
Keep the left
inner thigh engaged.

431
00:18:29,542 --> 00:18:31,834
In fact, bring your left
hand to your left inner thigh

432
00:18:31,834 --> 00:18:35,125
and just give it a pat
to kind of feel, oh yeah.

433
00:18:35,125 --> 00:18:38,375
What does it take
to engage that muscle?

434
00:18:38,375 --> 00:18:39,375
Alright, and then
after you've done that

435
00:18:39,375 --> 00:18:41,458
for like an
awkward amount of time,

436
00:18:41,458 --> 00:18:45,041
then you can stop and
turn the right toes forward.

437
00:18:45,041 --> 00:18:46,375
And then we're
gonna nice and slow,

438
00:18:46,375 --> 00:18:50,375
we're gonna track the
knee over the middle toe.

439
00:18:50,375 --> 00:18:52,041
Okay so, open up here

440
00:18:52,041 --> 00:18:53,625
and now we're
engaging both inner thighs.

441
00:18:53,625 --> 00:18:55,375
Give them both a pat.

442
00:18:56,333 --> 00:18:57,708
Beautiful.

443
00:18:57,708 --> 00:18:59,500
And we'll come to Warrior II.

444
00:18:59,500 --> 00:19:00,875
So we're hugging
that right femur in,

445
00:19:00,875 --> 00:19:03,000
we're making sure we
can always see that big toe,

446
00:19:03,000 --> 00:19:05,917
we're engaging both inner
thighs finding that inner lift

447
00:19:05,917 --> 00:19:07,667
for the inner groin.

448
00:19:07,667 --> 00:19:08,875
Benji, you're being funny today.

449
00:19:08,875 --> 00:19:11,166
And then we'll
come into Warrior II.

450
00:19:11,166 --> 00:19:13,625
So, I find for people

451
00:19:13,625 --> 00:19:16,542
who are trying to build
stability and strengthen knees,

452
00:19:16,542 --> 00:19:20,125
going that super wide
stance isn't really helpful.

453
00:19:20,125 --> 00:19:21,917
You can work your way there.

454
00:19:21,917 --> 00:19:25,250
So notice my stance
is a bit short today.

455
00:19:25,250 --> 00:19:27,333
Making sure I can
see that front big toe,

456
00:19:27,333 --> 00:19:29,166
left toes are turned in.

457
00:19:29,166 --> 00:19:32,959
I'm gonna breathe here,
relax the shoulders,

458
00:19:33,667 --> 00:19:36,750
and just inquire.

459
00:19:36,750 --> 00:19:38,792
Strength in the legs.

460
00:19:38,792 --> 00:19:39,917
We're here for five,

461
00:19:39,917 --> 00:19:41,417
front knee over front ankle.

462
00:19:41,417 --> 00:19:44,208
Four, lengthen
tailbone down, hips up.

463
00:19:44,208 --> 00:19:48,417
Three, two, one then take the
right fingertips up and over.

464
00:19:48,417 --> 00:19:51,166
Peaceful Warrior, press into
the outer edges of both feet,

465
00:19:51,166 --> 00:19:53,542
inhale, lift your
chest and then exhale,

466
00:19:53,542 --> 00:19:55,083
Extended Side Angle.

467
00:19:55,083 --> 00:19:56,500
Keep hugging it in.

468
00:19:56,500 --> 00:19:59,000
Hugging the right thigh bone in.

469
00:19:59,000 --> 00:20:00,583
You're gonna send
the right fingertips,

470
00:20:00,583 --> 00:20:02,083
excuse me, left
fingertips to the sky

471
00:20:02,083 --> 00:20:04,125
and right elbow
can come on to that

472
00:20:04,125 --> 00:20:05,750
but you're wanting to
keep your core strength

473
00:20:05,750 --> 00:20:07,250
not press into that knee.

474
00:20:07,250 --> 00:20:09,959
What good does that do?

475
00:20:09,959 --> 00:20:12,792
Awesome, then left fingertips
reach up towards the sky,

476
00:20:12,792 --> 00:20:14,166
bring you back up to center,

477
00:20:14,166 --> 00:20:16,458
palms come
together at the heart.

478
00:20:16,458 --> 00:20:18,542
Toes turned
facing forward again,

479
00:20:18,542 --> 00:20:20,708
we take a deep breath in,
lengthen tailbone down,

480
00:20:20,708 --> 00:20:23,417
heart lifts up and exhale,

481
00:20:23,417 --> 00:20:25,500
relax the shoulders.

482
00:20:25,500 --> 00:20:26,583
Awesome.

483
00:20:26,583 --> 00:20:28,000
Turn the right toes in,

484
00:20:28,000 --> 00:20:31,000
press into the outer
edge of that right foot,

485
00:20:31,000 --> 00:20:32,333
engage the right inner thigh.

486
00:20:32,333 --> 00:20:34,125
So the power of
these warrior posture's

487
00:20:34,125 --> 00:20:38,083
coming from the back leg and
we turn the left toes out,

488
00:20:38,083 --> 00:20:41,083
front knee over front ankle,
lengthen tailbone down,

489
00:20:41,083 --> 00:20:42,250
hip points up.

490
00:20:43,708 --> 00:20:46,000
Make sure you can
see that front big toe

491
00:20:46,000 --> 00:20:48,041
and then really
engage the inner thighs.

492
00:20:48,041 --> 00:20:50,583
So much of their
drawing zipping up and in.

493
00:20:50,583 --> 00:20:54,083
Lengthening tailbone down.

494
00:20:55,875 --> 00:20:57,792
Just take a couple
moments to feel it out here

495
00:20:57,792 --> 00:21:02,542
and when you're ready, find
your arms Virabhadrasana II.

496
00:21:02,542 --> 00:21:05,583
And again,
today, shorter stance.

497
00:21:05,583 --> 00:21:09,458
If you don't have weak knees
or excuse me, sensitive knees,

498
00:21:09,458 --> 00:21:11,917
then you can go wide.

499
00:21:11,917 --> 00:21:14,083
But I'm just trying
to pull it back a little

500
00:21:14,083 --> 00:21:15,625
for those who are
wanting to continue

501
00:21:15,625 --> 00:21:17,708
to deepen their practice.

502
00:21:20,667 --> 00:21:22,500
Find that engagement.

503
00:21:22,500 --> 00:21:24,291
So there's no point in
hitting the pose or the mark

504
00:21:24,291 --> 00:21:27,792
if you know, it's
not doing the body good.

505
00:21:29,208 --> 00:21:32,375
And take
one more breath here.

506
00:21:35,000 --> 00:21:36,125
Five, four, three, two, one.

507
00:21:36,125 --> 00:21:38,000
Left fingertips
reach forward up and back.

508
00:21:38,000 --> 00:21:40,041
Peaceful Warrior,
try to keep this length

509
00:21:40,041 --> 00:21:43,542
through the right
side body all the way up.

510
00:21:43,542 --> 00:21:45,291
Front knee stays bent.

511
00:21:45,291 --> 00:21:48,333
Strong and engaged through
the inner thigh, inner groin.

512
00:21:48,333 --> 00:21:50,500
Take a big stretch, big breath,

513
00:21:50,500 --> 00:21:51,917
and then here we go, lifting up.

514
00:21:51,917 --> 00:21:53,333
Keep the lift up all the way

515
00:21:53,333 --> 00:21:55,417
so we're not
crashing into the joints.

516
00:21:55,417 --> 00:21:57,083
Extended Side Angle.

517
00:21:58,708 --> 00:22:01,375
Right fingertips
to the sky this time.

518
00:22:01,375 --> 00:22:02,583
And then just
notice the awareness

519
00:22:02,583 --> 00:22:05,333
since this whole video's
about being kind to the knees.

520
00:22:05,333 --> 00:22:07,708
Notice if you're kinda
crashing down into your knees

521
00:22:07,708 --> 00:22:10,667
or if you can draw
strength from the earth.

522
00:22:10,667 --> 00:22:12,792
I mean this is a warrior
sequence for heaven's sakes.

523
00:22:12,792 --> 00:22:14,834
So reach for the sky.

524
00:22:14,834 --> 00:22:16,208
Strong and steady.

525
00:22:16,208 --> 00:22:17,875
You won't even
need this in time.

526
00:22:17,875 --> 00:22:21,375
When you build strength,
you'll be able to hover.

527
00:22:21,375 --> 00:22:25,500
No extra pressure on the
knee, just strong and stable.

528
00:22:25,500 --> 00:22:27,041
And then to come up,
reach the right fingertips

529
00:22:27,041 --> 00:22:30,041
all the way up to the sky,
smile just a little bit

530
00:22:30,041 --> 00:22:31,625
and we'll come all
the way back hands,

531
00:22:31,625 --> 00:22:34,417
Anjali Mudra at the
heart, toes pointing forward.

532
00:22:34,417 --> 00:22:38,000
Deep breath in,
exhale, release everything,

533
00:22:39,000 --> 00:22:41,291
and you're just gonna step the
feet together nice and slow.

534
00:22:41,291 --> 00:22:42,667
Try not to look down,
feet together,

535
00:22:42,667 --> 00:22:45,208
really together, really
together, really together.

536
00:22:45,208 --> 00:22:48,291
Take a deep
breath in, Mountain Pose.

537
00:22:48,291 --> 00:22:51,291
Exhale, release
the fingertips down.

538
00:22:52,959 --> 00:22:54,417
And see if you can
zip up the legs here

539
00:22:54,417 --> 00:22:55,625
and spread weight evenly

540
00:22:55,625 --> 00:22:57,166
through all four
corners of the feet,

541
00:22:57,166 --> 00:23:00,000
knowing that that information
travels up to the knees

542
00:23:00,000 --> 00:23:03,375
to the hips,
to the heart, the shoulders

543
00:23:03,375 --> 00:23:05,458
and up through the crown.

544
00:23:07,125 --> 00:23:08,959
Take a deep breath in.

545
00:23:09,875 --> 00:23:12,166
Now long exhale out.

546
00:23:12,166 --> 00:23:15,625
And then inhale,
the reach for the sky.

547
00:23:15,625 --> 00:23:17,875
And then exhale
slowly all the way down.

548
00:23:17,875 --> 00:23:19,375
If you need to step
the feet hip-width apart,

549
00:23:19,375 --> 00:23:23,542
here you can bend the knees
as generously as you need to.

550
00:23:23,542 --> 00:23:27,542
And plant the palm,
step it back one Plank Pose.

551
00:23:29,125 --> 00:23:30,458
Alright, in your Plank Pose,

552
00:23:30,458 --> 00:23:32,708
reach the heels back,
press away from your yoga mat,

553
00:23:32,708 --> 00:23:34,875
try to keep the hips
where they are in space

554
00:23:34,875 --> 00:23:37,750
and touch the left fingertips
to the right shoulder.

555
00:23:37,750 --> 00:23:38,875
Then bring the left hand down

556
00:23:38,875 --> 00:23:41,166
and touch to the right
fingertips to the left shoulder

557
00:23:41,166 --> 00:23:43,041
and now back and forth,
gaze straight down,

558
00:23:43,041 --> 00:23:44,667
you're gonna try
to keep your hips

559
00:23:44,667 --> 00:23:45,542
where they are in space.

560
00:23:45,542 --> 00:23:47,750
Super core strengthener here.

561
00:23:47,750 --> 00:23:50,125
Breathing deep, you got it.

562
00:23:50,125 --> 00:23:51,458
And even it out.

563
00:23:53,625 --> 00:23:55,250
And then slowly release.

564
00:23:55,250 --> 00:23:57,792
Awesome, you're just
gonna come on to your bum.

565
00:23:57,792 --> 00:23:59,750
Send the legs out wide.

566
00:24:00,750 --> 00:24:01,583
Yay!

567
00:24:02,542 --> 00:24:05,750
And if you have a block,
you're gonna grab the block now

568
00:24:05,750 --> 00:24:07,959
and then we're all gonna
come to lie flat on our back

569
00:24:07,959 --> 00:24:09,583
with the feet on the ground.

570
00:24:09,583 --> 00:24:12,000
So take your time getting there.

571
00:24:12,000 --> 00:24:13,458
Wipe any sweat off your brow,

572
00:24:13,458 --> 00:24:17,625
take a nice big refreshing
inhale in through the nose

573
00:24:17,625 --> 00:24:20,458
and out through
the nose or mouth.

574
00:24:21,875 --> 00:24:25,375
So we're ending
with a little Bridge,

575
00:24:26,458 --> 00:24:29,125
twist, relaxed sequence.

576
00:24:29,125 --> 00:24:31,208
So the thing about
Bridge is if you don't know

577
00:24:31,208 --> 00:24:33,208
what Setu Bandha
or our Bridge Pose is,

578
00:24:33,208 --> 00:24:34,583
go ahead and
watch me the first time

579
00:24:34,583 --> 00:24:36,291
because it's
not the type of pose

580
00:24:36,291 --> 00:24:39,875
where you wanna look at
the video when you're in it.

581
00:24:39,875 --> 00:24:43,000
It can cause a little
bit of harm to the spine

582
00:24:43,000 --> 00:24:44,625
and that's the opposite

583
00:24:44,625 --> 00:24:46,625
of what we're
trying to do here, y'all.

584
00:24:46,625 --> 00:24:49,125
So bring the heels up,
fingertips are gonna reach down

585
00:24:49,125 --> 00:24:52,750
and this is a nice little
marker, heels to the fingers.

586
00:24:52,750 --> 00:24:55,166
And if you have a
block or something

587
00:24:55,166 --> 00:24:58,750
that you can
bring between your legs,

588
00:24:58,750 --> 00:25:00,542
then you're gonna go
ahead and use it today

589
00:25:00,542 --> 00:25:02,834
so you can squeeze
and feel that inner thigh

590
00:25:02,834 --> 00:25:04,458
engaging once again.

591
00:25:04,458 --> 00:25:07,166
And again, you can practice
this today or once a week

592
00:25:07,166 --> 00:25:08,583
but remember to take
these things with you

593
00:25:08,583 --> 00:25:11,917
into other practices.
This is for everybody.

594
00:25:13,166 --> 00:25:15,125
So the knees aren't splaying
wide when I have the block.

595
00:25:15,125 --> 00:25:16,750
It's nice a little reminder,

596
00:25:16,750 --> 00:25:17,875
but if you don't have the block,

597
00:25:17,875 --> 00:25:20,917
put in a little imaginary
block in between your thighs.

598
00:25:20,917 --> 00:25:23,291
And then so important,

599
00:25:23,291 --> 00:25:26,000
a lot of joint issues, you know,

600
00:25:26,000 --> 00:25:29,083
they stem from the
foundation of whatever it is,

601
00:25:29,083 --> 00:25:30,667
so the hands for the wrists,

602
00:25:30,667 --> 00:25:32,875
the feet for the
ankles and the knees.

603
00:25:32,875 --> 00:25:36,500
So find that foot
to earth connection.

604
00:25:36,500 --> 00:25:37,333
Burabanda.

605
00:25:39,041 --> 00:25:40,750
And really root down
through the ball joint

606
00:25:40,750 --> 00:25:42,583
in that big toe,
ball joint of the pinky toe

607
00:25:42,583 --> 00:25:44,333
and the back two
corners the heels,

608
00:25:44,333 --> 00:25:45,917
then squeeze your block.

609
00:25:45,917 --> 00:25:48,834
Use your hands to guide you.

610
00:25:48,834 --> 00:25:51,291
I'm gonna scoop the
tailbone up and nice and slow

611
00:25:51,291 --> 00:25:52,250
from the feet.

612
00:25:52,250 --> 00:25:54,041
So often, we think
about hips lifting up.

613
00:25:54,041 --> 00:25:56,250
Really pay
attention to your feet.

614
00:25:56,250 --> 00:25:57,625
Pressing your feet so much

615
00:25:57,625 --> 00:26:00,458
so that the hips
start to lift up.

616
00:26:01,375 --> 00:26:02,750
And we're pressing evenly

617
00:26:02,750 --> 00:26:04,208
through all four
corners of the feet

618
00:26:04,208 --> 00:26:06,625
and really pay
attention to the nuance there.

619
00:26:06,625 --> 00:26:07,917
We tend to forget about the feet

620
00:26:07,917 --> 00:26:10,625
and just really try
to get to this bind.

621
00:26:10,625 --> 00:26:12,917
So really lift up,
feel the nuance

622
00:26:12,917 --> 00:26:16,125
and feel the block
as you lift the hips,

623
00:26:16,125 --> 00:26:19,542
the inner thighs engage
to stabilize, to strengthen.

624
00:26:19,542 --> 00:26:22,375
Then send the
shin bones forward,

625
00:26:22,375 --> 00:26:25,708
hug the femur in,
lift the hip points up high

626
00:26:25,708 --> 00:26:26,875
and see if you can do this.

627
00:26:26,875 --> 00:26:28,667
Here's here's the kicker,

628
00:26:28,667 --> 00:26:31,917
without clenching the glutes.

629
00:26:31,917 --> 00:26:35,375
See if you can
engage the inner thigh.

630
00:26:35,375 --> 00:26:37,750
Obviously, we're toning the quad

631
00:26:37,750 --> 00:26:40,333
without clenching the glutes.

632
00:26:40,333 --> 00:26:43,375
Press the palms
into the earth, inhale

633
00:26:43,375 --> 00:26:46,083
and then exhale,
lift your chest to your chin

634
00:26:46,083 --> 00:26:47,250
and your chin to the sky.

635
00:26:47,250 --> 00:26:49,583
Should feel awesome.

636
00:26:49,583 --> 00:26:51,917
And release everything down.

637
00:26:53,208 --> 00:26:55,750
Awesome, take a
little break, sigh it out.

638
00:26:55,750 --> 00:26:57,083
Close your eyes.

639
00:27:01,041 --> 00:27:01,875
And one more time,

640
00:27:01,875 --> 00:27:04,750
I'm gonna talk less but I
want you to really try to find

641
00:27:04,750 --> 00:27:07,083
where the muscles turn on.

642
00:27:07,083 --> 00:27:08,875
See if you can
soften through the glutes

643
00:27:08,875 --> 00:27:10,750
and this time, if you
wanna take the bind, you can.

644
00:27:10,750 --> 00:27:13,041
Some strong focus on
the feet, here we go.

645
00:27:13,041 --> 00:27:15,250
Inhale, lifting you up.

646
00:27:15,250 --> 00:27:18,125
Listen to the sound of your
breath, squeeze your block

647
00:27:18,125 --> 00:27:20,125
or your imaginary block.

648
00:27:21,250 --> 00:27:22,959
Shins forward, hug the femur in,

649
00:27:22,959 --> 00:27:26,125
lift the hip points up high.

650
00:27:26,125 --> 00:27:29,250
Chest to chin, chin to the sky.

651
00:27:30,291 --> 00:27:32,792
Maybe you walk the
shoulder blades underneath.

652
00:27:32,792 --> 00:27:34,875
Engage the inner thigh.

653
00:27:46,667 --> 00:27:50,458
Keep uncovering,
keep adding too, subtracting.

654
00:27:50,458 --> 00:27:52,417
Pay attention,

655
00:27:52,417 --> 00:27:54,125
again, to the nuance.

656
00:27:56,291 --> 00:27:59,166
And then slowly release
the bind if you have it,

657
00:27:59,166 --> 00:28:03,500
and bring it down nice
and slow and with control.

658
00:28:03,500 --> 00:28:06,875
So another thing I will add is

659
00:28:06,875 --> 00:28:11,250
a lot of times,
things happen with the knees,

660
00:28:11,250 --> 00:28:13,166
in between poses.

661
00:28:13,166 --> 00:28:15,250
Not during but the
consciousness in between.

662
00:28:15,250 --> 00:28:16,125
Take your block.

663
00:28:16,125 --> 00:28:17,625
You're gonna
bring it to the side

664
00:28:17,625 --> 00:28:20,542
or you can bring it to
your head for a pillow,

665
00:28:20,542 --> 00:28:23,583
and then we're
gonna come to that,

666
00:28:23,583 --> 00:28:26,333
nice Supta Baddha Konasana.

667
00:28:26,333 --> 00:28:29,208
Again, so knees wide,
soles of the feet together,

668
00:28:29,208 --> 00:28:31,667
hands on the hips, breathe deep.

669
00:28:31,667 --> 00:28:33,166
Let everything go.

670
00:28:39,750 --> 00:28:40,583
We're almost done here,

671
00:28:40,583 --> 00:28:44,750
so really activate the
breath, take your vitamins.

672
00:28:47,125 --> 00:28:49,083
Nice control of your breath.

673
00:28:49,083 --> 00:28:50,917
Slowing it down.

674
00:28:50,917 --> 00:28:52,750
Can completely change your day

675
00:28:52,750 --> 00:28:54,417
and maybe your life.

676
00:28:55,875 --> 00:28:57,333
So use this time with me

677
00:28:57,333 --> 00:28:59,250
and with everyone
else who's practicing this

678
00:28:59,250 --> 00:29:02,041
around the
world to just check in

679
00:29:02,041 --> 00:29:04,708
before we get up off the mat.

680
00:29:04,708 --> 00:29:07,708
And we'll do that
by breathing deep.

681
00:29:09,375 --> 00:29:11,208
Use your hands to
slowly guide the thighs,

682
00:29:11,208 --> 00:29:12,458
the knees together.

683
00:29:12,458 --> 00:29:14,250
We'll just take a nice
easy twist of your choice

684
00:29:14,250 --> 00:29:17,834
so you can do one
knee and cross it over

685
00:29:17,834 --> 00:29:20,708
or you do both
knees and cross it over.

686
00:29:20,708 --> 00:29:24,083
Take the arms wide,
breathe deep,

687
00:29:24,083 --> 00:29:26,667
just to restore the spine here.

688
00:29:31,750 --> 00:29:34,083
And then take it
to the other side,

689
00:29:34,083 --> 00:29:36,333
even it out, nice and slow.

690
00:29:42,834 --> 00:29:44,208
And then we'll
come back to center.

691
00:29:44,208 --> 00:29:45,625
You're gonna take your bolster,

692
00:29:45,625 --> 00:29:48,041
you're gonna bring it
back underneath the thighs,

693
00:29:48,041 --> 00:29:52,166
excuse me, the legs,
excuse me, the knees.

694
00:29:52,166 --> 00:29:53,125
So back to where we started.

695
00:29:53,125 --> 00:29:56,959
Feel that support
and just feel, oh yeah.

696
00:29:56,959 --> 00:30:01,125
This permanent problem maybe
doesn't have to be permanent.

697
00:30:02,166 --> 00:30:04,583
My body is amazing.

698
00:30:04,583 --> 00:30:06,375
The mind is powerful.

699
00:30:13,750 --> 00:30:17,083
Come to a place where you
can relax for a few breaths.

700
00:30:18,583 --> 00:30:19,959
Honoring this time and space

701
00:30:19,959 --> 00:30:22,708
that you have
taken for yourself.

702
00:30:24,083 --> 00:30:25,041
Relax everything.

703
00:30:25,041 --> 00:30:28,834
Soles of the feet
all the way to the crown.

704
00:30:28,834 --> 00:30:30,166
Close your eyes.

705
00:30:40,500 --> 00:30:42,417
And bring the palms
together nice and slow

706
00:30:42,417 --> 00:30:45,667
at your heart, we honor
the light within ourselves

707
00:30:45,667 --> 00:30:50,500
and see that in each
other by finishing our practice

708
00:30:50,500 --> 00:30:52,208
with a bow.

709
00:30:52,208 --> 00:30:54,792
Tuck the chin, a reverence.

710
00:30:55,750 --> 00:30:56,834
Namaste.

711
00:30:58,583 --> 00:31:01,250
(upbeat music)