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- What's up everyone and
welcome to Yoga With Adriene?

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I'm Adriene and today
we have yoga for surfers.

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So this flow is
awesome for surfers.

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It's also really
good for non-surfers,

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so hop is something
comfy and let's get started.

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(gentle music)

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Alright dudes and dudettes,
let's start standing at the top

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of the mat, feet just a little
bit wider than hip width apart.

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Toes pointing forward, we're
gonna jump right in today.

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So you're gonna take your thumbs
right to your armpit chest.

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Yeah, get in there.

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And then you're gonna draw your
elbows down and then forward and

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up so you can really feel this
pull up for the armpit chest.

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And as you do this
dig into your heels,

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take a deep breath in, inhale.

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And exhale, ah.

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Good, big inhale, lifting up
from the armpit chest,

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digging into the
heels and exhale, ah.

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Ah.

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Good and one
more just like that.

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Big inhale and this time as you
sigh out release the fingertips

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and let them just open up beside
you in a way that feels awesome,

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that feels good.

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Continue to deepen your breath,
tap into a little inner smile.

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So today's practice is
for surfers or for anyone,

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we're gonna target muscles and
stuff that will benefit those

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who ride the wave

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but it's really for
anyone who also wants

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to connect to this idea of
just catching a wave in life.

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This idea that you know
everything is in a constant

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state of flux, flowing
each wave a different size,

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a different Raza

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and there's this
acceptance in this meeting

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of that acceptance that can
really change the way you move

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and groove through life.

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Help you to feel as though you
are more capable and able to

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reach into your tool bag and go
with the flow or ride the wave.

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In addition to that, you're
gonna be asked to bring the

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breath today to really ride
the wave of the breath so when

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you're ready,

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take a deep breath
in and as you do this reach the

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fingertips all the
way up towards the sky.

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Then as you exhale bend the
knees and with your breath out

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all the way down
you go Forward Fold.

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Again, feet are
hip width apart here,

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maybe a little wider.

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So you're gonna just
soft bend in the knees.

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You're gonna dip the hips over
towards the left side and start

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to feel a nice through the
outer hip, the IT band.

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Keep the toes pointing forward
as you come back to center and

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nice and easy
just super chill here,

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dip the hips or shift
the hips over to the right.

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Let the shoulders and head hang
once you feel like you have the

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groove of the
back-and-forth going,

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once you feel you
know you're doing.

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You're just gonna go back and
forth starting to deepen the

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breath and really starting to
synchronize your breath

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with the gentle movement,
with the sensation.

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Great, go ahead and even it out.

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Nice and then come back to
center and synchronizing with

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the breath here inhale,
press into your feet,

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bend your knees,
reach for the sky,

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fingertips go all the
way back up the way you came.

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Reach, reach, reach, reach.

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And then exhale, hands to heart.

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Head over heart,
heart over pelvis here.

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Fabulous, here we go
again just like that.

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Inhale, reach for the sky.

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Big breath, exhale
Forward Fold, bend your knees.

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Now just one time to each side.

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You're gonna bump the
hips to the right this time,

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the fingertips to the left.

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Good and then all
the way through center,

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bump the hips to the left,
fingertips to the right.

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Sweet, and then all
the way back up to center.

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This time, inhale,
lift your toes,

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lift your hip creases.

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Hip creases and
toes lift, lift, lift.

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Send the hips back and you're
gonna come into a nice flat back

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position as you slowly lower the
toes on the ground and send the

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fingertips behind you.

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Little Airplane Posture here.

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Good, then remember your thumbs
and your armpit chest earlier,

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loop the shoulders back, draw
the shoulder blades together.

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Breathe deep here, inhale in.

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Exhale, soften (sighs),
and release everything down.

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Maybe sigh it out.

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Beautiful, from here you're
gonna slowly walk the feet

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together, really together.

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And then zip up
tight through the legs.

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Inhale, reach for the sky.

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Press into your foundation,
all the way up.

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And this time interlace the
fingertips over your head.

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Inhale in, smile.

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Exhale, bump the
hips to the left.

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Reach index fingers,
steeple grip over to the right.

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Nice, inhale back to center
and over to the other side.

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Nice, inhale,
dig into the heels.

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Come back to center.

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Inhale, look up.

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Exhale, all the way down you go.

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Let everything go, Forward Fold.

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Feet are still together.

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Inhale, halfway lift.
Catch a wave here.

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Fingertips go back, pause here.

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Breathe deep.

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Pull the hip
creases up and back.

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Lengthen through the neck.

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Nice, take one
more breath in here.

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And the wave crests and
falls as you breathe out,

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Forward Fold.

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Beautiful, keep the
left foot where it is.

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You're gonna slowly lift the
right toes all the way up.

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Try to keep your right
knee kind of piked in here.

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Connect to your core.

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Inhale in, exhale, kick the
right leg out into the air.

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We come into a half-splits.

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Inhale in here.

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Exhale, right toes
step all the way back.

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Beautiful, nice, low lunge here.

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You're gonna lower
the right knee here.

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Breathe deep.

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Open up through the chest.

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So notice if you're
rounding through here.

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Remember that backpack here.

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Lifting armpit chest up,
breathing deep.

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Hugging into the midline.

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So important.

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Nice, then we're gonna lift that
right knee back up and inhale,

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scoop as if you're scooping
something forward, up and back.

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Reach the right fingertips, left
fingertips up towards the sky.

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Great, bend your right knee.

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Get right underneath
your center here.

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So head, heart and
pelvis in alignment.

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Inhale, and then
exhale all the way down.

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Great, plant the palms,
step the left toes back.

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Inhale to look forward.
Shift forward on the toes.

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Exhale to lower
all the way down.

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(Benji coughs)
What's up, Benji? Thank you.

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Press into the tops of the feet.

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Inhale, Baby Cobra
lifts you up, big breath.

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Hi buddy.

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Mmm, thank you.

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Exhale to
(laughs) lower it down.

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Great, curl the toes under.

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Press into the
fingertips, inhale,

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press up, power up.
You got it.

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And then exhale,
Downward Facing Dog.

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Now our first Downward Dog of
the practice so take some time

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to find what feels good.

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Peddle it out.

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Continue to work
with your breath.

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Breathing deep, here buddy.

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Come here.
(clicks tongue)

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And take one more
cycle of breath.

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Nice and then inhale to look up

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and then exhale to
step or hop to the top.

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Feet together, really together.

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Inhale, halfway lift.

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Send the fingertips back.

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Pull the hip
creases up and back.

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Big stretch, big breath.

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And then exhale
to let it all go.

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Great, fingertips
come to the mat,

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keep the right foot where it is
this time and slowly lift the

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left toes up. You're gonna
pike that left knee in.

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Squeeze.

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Feel that connection to the
upper abdominals and the lower

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belly as you
squeeze and lift in here.

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Great, find a little ease,
a little spaciousness.

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One more breath, inhale.

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Then on an exhale, slow and with
control kick the left foot out,

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Standing Splits here.

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You got it.

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Breathing deep, inhale in.

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And then exhale, slow and steady
left toes all the way back.

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Great, nice low
lunge here with control.

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Nice and easy, lower the
back knee and enjoy this here.

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(sighs) Should feel really good.

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Benji, hey buddy.

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How's it going?

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Great, front knee
over front ankle.

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Here we go, big inhale.

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Exhale, lift the back knee up.

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Scooping fingertips
forward, up and back.

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Inhale, reach for the sky.

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Big stretch, get your
center underneath you.

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Maybe bending that
back knee will help.

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Great and then
inhale, look up, smile.

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Exhale, catch a wave,
all the way down.

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Plant the palms,
step the right toes back.

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This time Plank
to belly to Cobra

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or Plank to
Chataranga to Up Dog.

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So move with your breath.

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Inhale, open your heart.

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And then exhale to make
your way to your Downward Dog.

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That's where I'll meet you.

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Continue to peddle it out.

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Continue to deepen your breath.

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Feel it out.

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Great, inhale
in to look forward.

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Bend the knees.

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Exhale to step, hop,
make your way to the top.

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Feet together, really
together, zip the legs up tight.

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This time bend the knees,

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bring the belly to
the tops of the thighs.

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Inhale, fingertips

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drop down to come up,

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forward, up and back.

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Big beach ball is
in your hands here

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so give yourself lots of space.

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Great, send the hips back, just
like we've been doing and then

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up and then scoop the tailbone
in so you feel that support.

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Inhale, exhale,
press into the feet,

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lift all the way up.
Straighten the legs, look up.

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And hands come
down at the heart.

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Close your eyes and just
observe your breath here.

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Breath control, nice and easy.

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Great.

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Now, release the fingertips
down to your sides and you're

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gonna just take a
look down at your feet.

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You're gonna
lift all of your toes,

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all of them, engaging the legs
by lifting up from the arches.

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Allow the kneecaps
to lift up just a bit.

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Should feel nice
tone in the quads.

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Then engage your glutes just a
bit by finding a little balance

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in the pelvis so that
the tailbone feels like it's

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lengthening down.

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Now actively, even more,
wherever you are,

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spread your pinky
toes left to right.

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Just try your best.

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We're here for
five, four, you got it.

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Lift a little higher.

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Three, spread the toes.

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Two and one.

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And on the one,
lower the toes down.

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Awesome.

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Try to stay with that foot
connection here as we inhale,

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reach for the sky.

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00:11:08,166 --> 00:11:10,917
Exhale, Forward Fold.

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00:11:10,917 --> 00:11:12,333
Inhale, catch a wave here.

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Inhale, halfway lift.

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Exhale, soften and bow.

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Keep the left foot where it is.

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Lift the right toes up.

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Then kick 'em out.

247
00:11:22,333 --> 00:11:24,417
Beautiful standing split.

248
00:11:24,417 --> 00:11:26,333
This time refine just a bit.

249
00:11:26,333 --> 00:11:30,417
We're gonna turn the right pinky
toes down towards the earth.

250
00:11:30,417 --> 00:11:32,000
Spread the toe,
just like you did.

251
00:11:32,000 --> 00:11:34,166
Spread the toes.

252
00:11:34,166 --> 00:11:35,708
Beautiful, then maybe we take

253
00:11:35,708 --> 00:11:37,667
the left hand
behind the calf here.

254
00:11:37,667 --> 00:11:40,792
You can keep right fingertips
on the ground or in time you can

255
00:11:40,792 --> 00:11:43,667
wrap the right hand
around that left hand.

256
00:11:43,667 --> 00:11:45,667
Working on
balance and stability.

257
00:11:47,792 --> 00:11:49,834
From the foot all the way up.

258
00:11:49,834 --> 00:11:53,458
Lift that left hip
crease up towards the sky.

259
00:11:53,458 --> 00:11:56,500
Great, then when you're ready
step the right toes all the way

260
00:11:56,500 --> 00:12:00,041
back, inhale lift the
fingertips all the way up.

261
00:12:00,041 --> 00:12:03,166
High Lunge.

262
00:12:03,166 --> 00:12:05,792
And then on an exhale,
pull the left hip crease back.

263
00:12:05,792 --> 00:12:06,959
Stay connected to your core.

264
00:12:06,959 --> 00:12:08,375
Find that balance and stability

265
00:12:08,375 --> 00:12:12,166
as you slowly open
up to the left side.

266
00:12:12,166 --> 00:12:14,250
Beautiful. Let's keep it
going nice and easy.

267
00:12:14,250 --> 00:12:16,792
You can always lower the back
leg if your legs are tired.

268
00:12:16,792 --> 00:12:20,291
Maybe you're coming into this
practice sore so you can always

269
00:12:20,291 --> 00:12:23,291
lower that back knee and inhale,
right fingertips reach forward,

270
00:12:23,291 --> 00:12:25,708
up and back, left
fingertips reach down.

271
00:12:25,708 --> 00:12:30,000
If this is new might take you
a while to get in this shape.

272
00:12:30,000 --> 00:12:32,917
But in time it'll
come to second nature.

273
00:12:32,917 --> 00:12:35,208
Inhale in.

274
00:12:35,208 --> 00:12:38,041
And then exhale,
cartwheel all the way down.

275
00:12:38,041 --> 00:12:40,291
Frame the left foot.
Plant the palms.

276
00:12:40,291 --> 00:12:42,750
Step the left toes back.

277
00:12:42,750 --> 00:12:44,708
Inhale, shift forward,
look forward.

278
00:12:44,708 --> 00:12:48,250
Exhale, belly to Cobra
or Chataranga to Up Dog.

279
00:12:48,250 --> 00:12:50,667
Use the inhale
to open the chest.

280
00:12:53,000 --> 00:12:56,250
And exhale to release and
make your way to Downward Dog.

281
00:12:56,250 --> 00:12:59,000
That's where we'll meet.

282
00:12:59,000 --> 00:13:02,250
Inhale in deeply

283
00:13:02,250 --> 00:13:04,333
and exhale everything.

284
00:13:04,333 --> 00:13:06,500
Empty it out.

285
00:13:06,500 --> 00:13:09,708
Great, bend the knees,
inhale to look forward.

286
00:13:09,708 --> 00:13:11,625
And on your exhale,
draw the navel up,

287
00:13:11,625 --> 00:13:14,083
butt cheeks up towards
the sky and step or hop

288
00:13:14,083 --> 00:13:16,041
or float to the top.

289
00:13:16,041 --> 00:13:18,041
Feet together, really together.

290
00:13:18,041 --> 00:13:21,083
Inhale, halfway lift,
your version.

291
00:13:21,083 --> 00:13:24,417
Exhale soften, 
and float it down.

292
00:13:24,417 --> 00:13:26,166
Keep the right foot where it is.

293
00:13:26,166 --> 00:13:27,542
Lift the left toes up now.

294
00:13:27,542 --> 00:13:30,083
Bend that left knee.

295
00:13:30,083 --> 00:13:31,375
And then when
you're ready, inhale.

296
00:13:31,375 --> 00:13:33,208
Find length, exhale,
kick it out.

297
00:13:33,208 --> 00:13:34,917
Nice and slow.

298
00:13:34,917 --> 00:13:36,166
Find something new this time.

299
00:13:36,166 --> 00:13:38,333
Try to dial the left toes down.

300
00:13:38,333 --> 00:13:41,417
Pinky toe down, spread the toes.

301
00:13:41,417 --> 00:13:44,542
Benji? (clicks tongue)

302
00:13:44,542 --> 00:13:47,208
Lift the right hip crease up.

303
00:13:47,208 --> 00:13:51,667
Right inner thigh is really
spiraling towards the sky here.

304
00:13:51,667 --> 00:13:54,291
Then in time you might work to
bring the right hand to the back

305
00:13:54,291 --> 00:13:56,834
of your right thigh,
maybe the left.

306
00:13:56,834 --> 00:13:58,917
Keeping that
length in the crown.

307
00:13:58,917 --> 00:14:00,500
Staying connected to your core.

308
00:14:00,500 --> 00:14:02,875
Breathing deep.

309
00:14:02,875 --> 00:14:05,208
Great work for the
foot here, by the way.

310
00:14:11,375 --> 00:14:14,291
And then inhale in and exhale,
slow and steady,

311
00:14:14,291 --> 00:14:16,750
step that left foot back.

312
00:14:16,750 --> 00:14:19,959
When you're ready, inhale,
reach it all the way up.

313
00:14:19,959 --> 00:14:22,208
High Lunge, big stretch,
big breath.

314
00:14:22,208 --> 00:14:24,291
Inhale.

315
00:14:24,291 --> 00:14:26,417
Exhale.

316
00:14:26,417 --> 00:14:28,500
Great, inhale in here.

317
00:14:28,500 --> 00:14:31,208
Exhale, from your center,
squeeze inner thighs to the

318
00:14:31,208 --> 00:14:33,875
midline so there's a
scissoring sensation here.

319
00:14:33,875 --> 00:14:35,792
And then right
fingertips go back,

320
00:14:35,792 --> 00:14:37,625
left fingertips go forward.

321
00:14:37,625 --> 00:14:41,000
Twist, big open
twist to the right.

322
00:14:41,000 --> 00:14:43,125
From here, strong
and steady in the legs.

323
00:14:43,125 --> 00:14:45,792
Right fingertips
go down and inhale,

324
00:14:45,792 --> 00:14:48,208
left fingertips
reach up towards the sky.

325
00:14:48,208 --> 00:14:51,583
Big stretch so
bring the breath, inhale.

326
00:14:51,583 --> 00:14:54,708
And exhale,
front knee stays bent.

327
00:14:54,708 --> 00:14:57,208
Inhale in again, you got this.

328
00:14:57,208 --> 00:14:59,667
And then exhale
cartwheel all the way back.

329
00:14:59,667 --> 00:15:01,417
Hands frame the foot.

330
00:15:01,417 --> 00:15:04,125
We plant the palms,
we step the right toes back.

331
00:15:04,125 --> 00:15:07,166
From here you're gonna dip
your hips down to the right.

332
00:15:07,166 --> 00:15:08,291
And then pause here.

333
00:15:08,291 --> 00:15:11,417
Nice, long stretch
through the IT band.

334
00:15:11,417 --> 00:15:13,417
Breathe deep.

335
00:15:14,708 --> 00:15:17,834
Benji's whacky today and then
come back through center and

336
00:15:17,834 --> 00:15:23,041
then over on to the outer edge
of your right foot sinking in.

337
00:15:23,041 --> 00:15:25,917
It's like a little
mermaid shape here.

338
00:15:25,917 --> 00:15:27,917
Pause, breathe.

339
00:15:32,458 --> 00:15:33,166
Great work.

340
00:15:33,166 --> 00:15:35,500
Connect to your core to
come back to the center.

341
00:15:35,500 --> 00:15:37,417
You can sneak in a
vinyasa here if you like,

342
00:15:37,417 --> 00:15:39,458
otherwise inhale in.

343
00:15:39,458 --> 00:15:42,125
Exhale, lower
knees to the ground.

344
00:15:42,125 --> 00:15:44,375
Bring the big toes to touch.

345
00:15:44,375 --> 00:15:46,500
Knees come as wide as the mat.

346
00:15:46,500 --> 00:15:48,000
If you chose the
vinyasa meet us

347
00:15:48,000 --> 00:15:50,792
in Extended Child's
Pose afterward.

348
00:15:50,792 --> 00:15:52,583
Forehead melting to the earth,

349
00:15:52,583 --> 00:15:57,250
chest open, heart open.

350
00:15:57,250 --> 00:15:58,875
Eyes closed.

351
00:15:58,875 --> 00:16:00,667
Take a deep breath
in when you get there.

352
00:16:02,458 --> 00:16:05,041
And a long breath out.

353
00:16:05,041 --> 00:16:09,417
Now, do take this
opportunity to relax your soul.

354
00:16:10,750 --> 00:16:12,125
But best you can, see if you can

355
00:16:12,125 --> 00:16:14,500
stay really present
with your breath.

356
00:16:14,500 --> 00:16:17,959
Use it to your benefit
so you're gonna inhale.

357
00:16:17,959 --> 00:16:21,500
See if you can really feel this
skin on your back even stretch.

358
00:16:21,500 --> 00:16:24,417
That's how
impactful the inhale is.

359
00:16:24,417 --> 00:16:26,375
Your breathing
into your lower back.

360
00:16:28,125 --> 00:16:29,959
And then as you exhale,

361
00:16:29,959 --> 00:16:32,959
just see if you can
engage your lats just a bit.

362
00:16:32,959 --> 00:16:37,291
Tug the shoulder back,
create length in the neck.

363
00:16:37,291 --> 00:16:40,875
And maybe that deepens this
kind of heart opener here.

364
00:16:40,875 --> 00:16:42,875
This shoulder opener.

365
00:16:44,208 --> 00:16:46,500
Take a couple more
quiet breaths here.

366
00:16:49,625 --> 00:16:52,166
Letting go of any
stress or tension.

367
00:16:54,583 --> 00:16:56,750
Trusting the big picture.

368
00:16:59,959 --> 00:17:02,083
A moment here where we surrender

369
00:17:02,083 --> 00:17:04,916
to that which is
beyond our control.

370
00:17:15,500 --> 00:17:19,375
And then when you're ready
let's slowly shift back up.

371
00:17:19,375 --> 00:17:22,250
You're gonna keep the
legs where they are however.

372
00:17:23,165 --> 00:17:26,290
You're gonna bring the
right hand to the center

373
00:17:26,290 --> 00:17:28,000
of your mat and inhale.

374
00:17:28,000 --> 00:17:30,291
Slowly, reach the left
fingertips all the way up

375
00:17:30,291 --> 00:17:32,417
towards the sky.
Take a deep breath in here.

376
00:17:32,417 --> 00:17:34,166
Press away from your yoga mat.

377
00:17:34,166 --> 00:17:36,250
And then exhale,
thread the needle.

378
00:17:36,250 --> 00:17:38,208
You're gonna bring the left
fingertips right underneath the

379
00:17:38,208 --> 00:17:39,125
bridge of the right arm.

380
00:17:39,125 --> 00:17:41,875
So you might
adjust your hand here.

381
00:17:41,875 --> 00:17:44,125
And you're gonna try to
press your elbow up so it's in

382
00:17:44,125 --> 00:17:46,917
alignment with your shoulder.

383
00:17:46,917 --> 00:17:48,792
And breathe
into your belly here.

384
00:17:51,667 --> 00:17:54,417
Feel that opening
in the upper back body.

385
00:17:56,917 --> 00:17:58,875
Opening in the hips.

386
00:18:00,417 --> 00:18:03,208
Lat, lower back.

387
00:18:05,208 --> 00:18:07,500
Keep riding the
wave of your breath here.

388
00:18:13,667 --> 00:18:14,667
Then to come out of the posture

389
00:18:14,667 --> 00:18:16,500
you're gonna bring
your right hand back in.

390
00:18:16,500 --> 00:18:18,500
We're gonna go
back all the way up.

391
00:18:18,500 --> 00:18:21,959
Reaching left fingertips all
the way up towards the sky.

392
00:18:21,959 --> 00:18:24,166
And then exhaling to
come all the way down.

393
00:18:24,166 --> 00:18:26,041
Switch, left hand to the earth.

394
00:18:26,041 --> 00:18:29,375
Inhale, right
fingertips all the way up.

395
00:18:29,375 --> 00:18:31,000
Big stretch, big breath.

396
00:18:31,000 --> 00:18:34,917
Exhale, create space as
you thread the needle here.

397
00:18:34,917 --> 00:18:36,792
Right fingertips
underneath the bridge of

398
00:18:36,792 --> 00:18:37,834
the left arm this time.

399
00:18:37,834 --> 00:18:41,375
We come to the right ear and
right shoulder and then you can

400
00:18:41,375 --> 00:18:44,166
use this left palm.
You can adjust it as needed.

401
00:18:44,166 --> 00:18:45,875
And then you're gonna
press it into the earth.

402
00:18:45,875 --> 00:18:49,667
Try to get your elbow in
alignment with your shoulder.

403
00:18:49,667 --> 00:18:51,667
And breathe deep.

404
00:18:58,708 --> 00:19:00,834
Nice, one more breath.

405
00:19:02,542 --> 00:19:04,959
Then use an
exhale to come on out.

406
00:19:04,959 --> 00:19:08,333
And then take a deep
breath to reach the way up.

407
00:19:10,708 --> 00:19:13,750
Then, all the way back down.
Awesome, awesome work.

408
00:19:13,750 --> 00:19:15,750
Walk the hands out,
bring the knees back in.

409
00:19:15,750 --> 00:19:19,125
Nice Tabletop Position,
nice neutral spine.

410
00:19:19,125 --> 00:19:22,625
You're gonna inhale, kick the
right leg out and then exhale,

411
00:19:22,625 --> 00:19:25,917
bring it in.
Knee to nose.

412
00:19:25,917 --> 00:19:28,750
Inhale, kick it out.

413
00:19:28,750 --> 00:19:32,792
Exhale, reel it in,
knee to nose.

414
00:19:32,792 --> 00:19:35,834
One more time, kick it out.

415
00:19:35,834 --> 00:19:38,375
Exhale, knee to nose.

416
00:19:38,375 --> 00:19:40,500
And then this time you're
gonna keep the journey going.

417
00:19:40,500 --> 00:19:41,834
Walk the hands forward and
you're gonna bring that right

418
00:19:41,834 --> 00:19:44,125
knee all the way up.

419
00:19:44,125 --> 00:19:47,041
Great, right knee stays up.

420
00:19:47,041 --> 00:19:50,291
Left leg gets strong and long.

421
00:19:50,291 --> 00:19:52,917
So let the root of
todays posture here in Pidgin

422
00:19:52,917 --> 00:19:56,667
One-Legged, King Pidgin be in
this back leg before you even

423
00:19:56,667 --> 00:19:58,000
worry about this leg.

424
00:19:58,000 --> 00:19:59,792
This back leg is super strong.

425
00:19:59,792 --> 00:20:01,500
You're starting
to feel that opening.

426
00:20:01,500 --> 00:20:06,083
Now from here we can begin to
shift that right ankle out maybe

427
00:20:06,083 --> 00:20:07,959
and start to come
back to the midline,

428
00:20:07,959 --> 00:20:10,125
coming off that right hip.

429
00:20:10,125 --> 00:20:11,458
Breath deep here.

430
00:20:11,458 --> 00:20:13,959
Number one is to breathe,
breathe, breathe.

431
00:20:13,959 --> 00:20:17,708
When your breath starts getting
cut off that's when we need to

432
00:20:17,708 --> 00:20:20,500
pull back and take a
look at what's going on.

433
00:20:22,166 --> 00:20:25,875
So I'm awake like fire,
awake in that right foot.

434
00:20:25,875 --> 00:20:27,291
I'm awake in the back foot.

435
00:20:27,291 --> 00:20:28,583
Strong and firm.

436
00:20:28,583 --> 00:20:30,583
From here, I'm gonna inhale.

437
00:20:30,583 --> 00:20:33,208
Lift the heart, lift the chest.

438
00:20:33,208 --> 00:20:36,041
And then exhale,
shoulder blades come together.

439
00:20:36,041 --> 00:20:38,375
This is that moment here
with the armpit chest again.

440
00:20:38,375 --> 00:20:40,458
You can even bring your
thumbs here if you like.

441
00:20:40,458 --> 00:20:42,959
Inahle, lift the elbows up.

442
00:20:42,959 --> 00:20:44,291
Great.

443
00:20:44,291 --> 00:20:46,375
Breathing deep.

444
00:20:48,750 --> 00:20:51,542
And then when you're ready,
you can walk the palms forward,

445
00:20:51,542 --> 00:20:53,834
come to the forearms
where you can rest

446
00:20:53,834 --> 00:20:56,458
your forehead gently
on your fists.

447
00:20:56,458 --> 00:20:59,208
Close your eyes and listen
to the sound of your breath.

448
00:20:59,208 --> 00:21:02,750
Try to tap into Ujjayi breath
here in honor of our theme.

449
00:21:02,750 --> 00:21:04,750
That ocean sound.

450
00:21:04,750 --> 00:21:07,083
Listening intently
as you breathe in.

451
00:21:11,375 --> 00:21:15,125
And out.
(exhaling)

452
00:21:15,125 --> 00:21:19,000
Noticing how that
conscious ocean sound

453
00:21:20,792 --> 00:21:23,667
invites sensation

454
00:21:25,291 --> 00:21:27,625
and even an
evolution in the shape.

455
00:21:37,667 --> 00:21:40,542
Great, then
slowly begin to press up.

456
00:21:40,542 --> 00:21:42,625
Bring your hands
over to your left,

457
00:21:42,625 --> 00:21:43,750
excuse me, your right foot.

458
00:21:43,750 --> 00:21:46,125
Over towards ths
left side of your mat.

459
00:21:46,125 --> 00:21:48,792
And from here you're gonna open
the left arm all the way back

460
00:21:48,792 --> 00:21:50,708
out towards your left toes.

461
00:21:50,708 --> 00:21:53,750
And if it's available and
only if it's available today,

462
00:21:53,750 --> 00:21:57,000
you'll know right away, you
might lift this back leg up and

463
00:21:57,000 --> 00:21:59,708
catch your left ankle.

464
00:21:59,708 --> 00:22:01,667
If you feel okay
there you might continue.

465
00:22:01,667 --> 00:22:04,750
Maybe grabbing the
top of the left toes.

466
00:22:04,750 --> 00:22:08,375
Keep the structure and the
foundation that you've set.

467
00:22:08,375 --> 00:22:09,417
Breathing deep here.

468
00:22:09,417 --> 00:22:14,708
In time, you'll be able to
hook maybe around your elbow

469
00:22:14,708 --> 00:22:17,458
but don't push it.
Nice and gentle.

470
00:22:20,583 --> 00:22:23,500
And then to release you're gonna
try to resist the slingshot

471
00:22:23,500 --> 00:22:25,083
effect as a friend of mine says.

472
00:22:25,083 --> 00:22:28,542
You're gonna, with control,
guide it down.

473
00:22:28,542 --> 00:22:30,125
Beautiful, then
come back to center.

474
00:22:30,125 --> 00:22:32,333
Little counter twist.
Look past your right shoulder.

475
00:22:32,333 --> 00:22:36,000
Pull the right hip crease back.
Should feel really good.

476
00:22:36,000 --> 00:22:37,208
And then we'll release.

477
00:22:37,208 --> 00:22:39,834
Press into the palms,
keep the feet bright.

478
00:22:39,834 --> 00:22:42,959
Lots of energy into the toes
as you come back to all fours.

479
00:22:42,959 --> 00:22:45,625
Reset, Tabletop Position,
nice neutral spine.

480
00:22:45,625 --> 00:22:47,750
Deep breath in.

481
00:22:47,750 --> 00:22:50,291
Sigh it out.

482
00:22:50,291 --> 00:22:52,667
Inhale, kick the left toes out.

483
00:22:52,667 --> 00:22:56,166
Exahle, reel it in,
knee to nose.

484
00:22:56,166 --> 00:22:59,125
Inhale, long in the belly,
kick it out.

485
00:22:59,125 --> 00:23:02,250
Exhale, squeeze, compress.

486
00:23:02,250 --> 00:23:04,834
Inhale, long in the belly.

487
00:23:04,834 --> 00:23:07,792
Exhale, rounding through,
knee to nose.

488
00:23:07,792 --> 00:23:09,834
And then this time
we'll walk the hands forward,

489
00:23:09,834 --> 00:23:11,083
bring the left knee up.

490
00:23:11,083 --> 00:23:13,083
Start by finding nice, strong,

491
00:23:13,083 --> 00:23:15,750
irm foundation
in that back foot.

492
00:23:15,750 --> 00:23:17,750
Toes pointing out, firm,

493
00:23:17,750 --> 00:23:21,458
and then from there
I'll work on the front.

494
00:23:26,458 --> 00:23:29,542
Once again, think of the
armpit chest lifting here.

495
00:23:29,542 --> 00:23:30,583
Breathe, breathe, breathe.

496
00:23:30,583 --> 00:23:32,959
Send your breath into
all four sides of the torso.

497
00:23:38,166 --> 00:23:40,166
You got it, 
one more breath. Inhale.

498
00:23:43,041 --> 00:23:45,125
And then exhale,
we'll slowly melt it down.

499
00:23:45,125 --> 00:23:47,708
Nice and easy.
Pay attention.

500
00:23:47,708 --> 00:23:49,708
Notice how this side is
different than the other side.

501
00:23:49,708 --> 00:23:52,917
That's so important for surfers,
balancing left and right side of

502
00:23:52,917 --> 00:23:55,750
the body and getting to know
those two because they are not

503
00:23:55,750 --> 00:23:57,750
always the same, of course.

504
00:23:59,375 --> 00:24:01,458
Then once you find
a place to rest here,

505
00:24:01,458 --> 00:24:02,834
keep the feet active and

506
00:24:02,834 --> 00:24:04,959
allow the breathe
to just really take over.

507
00:24:04,959 --> 00:24:10,000
(breathing deeply)

508
00:24:33,792 --> 00:24:37,375
And then slowly begin
to make your way back up.

509
00:24:37,375 --> 00:24:39,500
Bring the hands over towards
the right side of the mat

510
00:24:39,500 --> 00:24:41,500
and your left foot.

511
00:24:41,500 --> 00:24:43,000
And then nice and
easy, look back.

512
00:24:43,000 --> 00:24:44,417
Send the right fingertips back.

513
00:24:44,417 --> 00:24:47,667
You might just stay here for now

514
00:24:47,667 --> 00:24:49,917
or in time bend that right knee.

515
00:24:49,917 --> 00:24:51,542
Catch that right ankle first.

516
00:24:51,542 --> 00:24:53,291
Pause. First bus stop here.

517
00:24:53,291 --> 00:24:54,708
Breathe deep.

518
00:24:56,417 --> 00:24:58,208
Connect to your center,
navel draws in.

519
00:24:58,208 --> 00:25:00,583
Maybe you grab the toes.
Keep breathing.

520
00:25:02,500 --> 00:25:04,792
And then maybe one day we'll
hook it around the elbow but be

521
00:25:04,792 --> 00:25:06,792
careful here, be mindful.

522
00:25:14,792 --> 00:25:18,625
Awesome, take one
more big, full breath.

523
00:25:18,625 --> 00:25:20,875
And then with control,
nice and slow,

524
00:25:20,875 --> 00:25:22,208
lower the right leg down.

525
00:25:22,208 --> 00:25:23,458
Nice work.

526
00:25:23,458 --> 00:25:27,083
Come back through center,
take a gentle counter twist.

527
00:25:27,083 --> 00:25:29,083
Look past your left shoulder.

528
00:25:29,083 --> 00:25:31,000
Should feel awesome.
Breathe.

529
00:25:32,542 --> 00:25:34,417
Mhmmm.

530
00:25:34,417 --> 00:25:37,542
Plant the palms,
come back to Table.

531
00:25:37,542 --> 00:25:40,375
Yes, yes.

532
00:25:40,375 --> 00:25:41,708
Nice neutral spine here.

533
00:25:41,708 --> 00:25:43,959
Drop the belly, open the chest.

534
00:25:43,959 --> 00:25:47,208
Sits bones shine left to right.

535
00:25:47,208 --> 00:25:50,291
And then back through that
neutral spine and then rounding

536
00:25:50,291 --> 00:25:52,333
through Cat Pose.

537
00:25:52,333 --> 00:25:55,750
So just a gentle
Cat-Cow in-between.

538
00:25:55,750 --> 00:25:57,792
And then back to neutral spine.

539
00:25:57,792 --> 00:25:59,917
Curl the toes under,
lift the knees.

540
00:25:59,917 --> 00:26:01,959
Here we go, three, two, one.

541
00:26:01,959 --> 00:26:04,667
Lift the knees, let them hover.

542
00:26:04,667 --> 00:26:06,625
Finding a little shake.

543
00:26:06,625 --> 00:26:08,750
Upper arm bones rotate out here.

544
00:26:08,750 --> 00:26:11,417
Lengthen, you're
creating this beautiful nice,

545
00:26:11,417 --> 00:26:13,333
long line from
the crown to the tail.

546
00:26:13,333 --> 00:26:14,834
Lighting it up.

547
00:26:14,834 --> 00:26:18,125
This stick or this staff that
will hold you on the board

548
00:26:18,125 --> 00:26:20,750
and throughout life.
Claw through the fingertips.

549
00:26:20,750 --> 00:26:22,250
We're here for five, you got it.

550
00:26:22,250 --> 00:26:24,834
Four, three,
soften through the face.

551
00:26:24,834 --> 00:26:27,375
Two, and slowly
lower on the one.

552
00:26:27,375 --> 00:26:28,875
You're gonna come on
to the tops of the feet.

553
00:26:28,875 --> 00:26:30,875
You're gonna
come on to the elbows.

554
00:26:30,875 --> 00:26:32,708
Finally here, Puppy Posture

555
00:26:32,708 --> 00:26:36,375
to open the front body
send the sits bones high

556
00:26:36,375 --> 00:26:38,125
as you walk the knees back.

557
00:26:38,125 --> 00:26:39,333
Forehead comes to the mat.

558
00:26:39,333 --> 00:26:42,583
Elbows are gonna want to come
out here so lift your head,

559
00:26:42,583 --> 00:26:44,208
use your eyes to check yo'self.

560
00:26:44,208 --> 00:26:46,583
See if the elbows
are coming out here.

561
00:26:46,583 --> 00:26:48,917
Can you bring them
inline with the shoulders?

562
00:26:48,917 --> 00:26:50,375
So you have a nice slope

563
00:26:50,375 --> 00:26:52,917
from shoulder to elbow,
elbow to wrist.

564
00:26:52,917 --> 00:26:55,875
So check your alignment here and
that may mean that you don't go

565
00:26:55,875 --> 00:26:58,792
as far down but that means we're
getting into the good stuff.

566
00:26:58,792 --> 00:27:00,208
So breathe deep.

567
00:27:02,583 --> 00:27:04,500
Rock your tail
up towards the sky.

568
00:27:04,500 --> 00:27:07,500
In time maybe forehead
will come down to the mat.

569
00:27:07,500 --> 00:27:09,333
Claw through the fingertips

570
00:27:10,959 --> 00:27:13,458
and then back to the breath.

571
00:27:22,250 --> 00:27:24,750
Now check it out,
starting from your center,

572
00:27:24,750 --> 00:27:26,959
draw the navel up.
Lift through your heart.

573
00:27:26,959 --> 00:27:29,333
You're gonna create a
little wave in the spine here.

574
00:27:29,333 --> 00:27:31,500
Tuck the chin into the chest,
create a little wave.

575
00:27:31,500 --> 00:27:33,417
You're gonna shift
all the way through.

576
00:27:33,417 --> 00:27:35,166
All the way on to the belly.

577
00:27:35,166 --> 00:27:36,834
Creating this wave in the spine.

578
00:27:36,834 --> 00:27:39,667
Eventually we lift up,
Sphinx Pose.

579
00:27:39,667 --> 00:27:42,250
All the way through, nice,
beautiful wave in the spine.

580
00:27:42,250 --> 00:27:46,166
And when you get here you can
just check in with the neck.

581
00:27:46,166 --> 00:27:47,708
With your neck.

582
00:27:51,083 --> 00:27:53,959
Take one more deep breath in.

583
00:27:53,959 --> 00:27:55,792
And then exhale, release.

584
00:27:55,792 --> 00:27:57,291
Chest, belly, ribs to the earth.

585
00:27:57,291 --> 00:27:58,625
Send the fingertips back.

586
00:27:58,625 --> 00:28:00,583
Forehead kisses the
mat for just a moment.

587
00:28:00,583 --> 00:28:02,417
Palms face down on the earth.

588
00:28:02,417 --> 00:28:04,166
Inhale in.

589
00:28:04,166 --> 00:28:05,708
Then exhale, reach around.

590
00:28:05,708 --> 00:28:07,834
Interlace the
fingertips behind the tail.

591
00:28:07,834 --> 00:28:10,291
Knuckles draw
down towards the heels.

592
00:28:10,291 --> 00:28:12,583
We open up through
the chest, the pecs.

593
00:28:12,583 --> 00:28:14,000
Inhale again.

594
00:28:14,000 --> 00:28:15,917
Exhale, squeeze
the legs together.

595
00:28:15,917 --> 00:28:17,000
Really together.

596
00:28:18,667 --> 00:28:20,291
Alright, inhale.

597
00:28:20,291 --> 00:28:21,208
Tuck the chin.

598
00:28:21,208 --> 00:28:25,500
Slowly begin to lift the head,
the crown forward.

599
00:28:25,500 --> 00:28:27,959
Keep the back of
the neck nice and long.

600
00:28:27,959 --> 00:28:29,959
Stay here or if
you're feelin' it,

601
00:28:29,959 --> 00:28:32,667
inhale in.
Exhale, lift the legs.

602
00:28:32,667 --> 00:28:35,000
Palms are working
to come together here.

603
00:28:35,000 --> 00:28:38,917
Nice Salabhasan variation.
Breathing deep.

604
00:28:41,875 --> 00:28:43,875
One more breath, you got it.

605
00:28:45,959 --> 00:28:49,000
And then slowly
release everything.

606
00:28:49,000 --> 00:28:51,041
Awesome work. (sighs)

607
00:28:52,041 --> 00:28:54,875
Palms come
underneath the shoulders.

608
00:28:54,875 --> 00:28:57,166
We're gonna press back
up to nice neutral spine

609
00:28:57,166 --> 00:28:58,583
just one more time.

610
00:28:58,583 --> 00:29:00,375
Just nice, neutral spine.

611
00:29:00,375 --> 00:29:02,750
Front body just coming
up to meet the back body.

612
00:29:02,750 --> 00:29:04,625
Lower back nice and long.

613
00:29:04,625 --> 00:29:06,625
Great, take one
more breath here.

614
00:29:08,834 --> 00:29:10,166
Sweet, then cross the ankles.

615
00:29:10,166 --> 00:29:12,792
Come through to a seat.

616
00:29:12,792 --> 00:29:15,458
If you want to end in
Meditation Pose today,

617
00:29:15,458 --> 00:29:18,041
you'll just come right to
your comfy seat right here.

618
00:29:18,041 --> 00:29:21,458
If a Shavasana is in store, yay.

619
00:29:21,458 --> 00:29:26,000
I suggest, (chuckles) I suggest

620
00:29:27,333 --> 00:29:30,417
even just for a moment
or two joining me on the ground

621
00:29:30,417 --> 00:29:33,500
flat back so that your
body can kind of soak in

622
00:29:33,500 --> 00:29:37,583
the nutrients of your practice.

623
00:29:37,583 --> 00:29:39,291
Let the magical dust settle.

624
00:29:39,291 --> 00:29:41,125
The body remember.

625
00:29:46,083 --> 00:29:47,959
And when you get there,
hopefully you've come on down

626
00:29:47,959 --> 00:29:49,875
the ground but if you're in
Meditation you can just flip the

627
00:29:49,875 --> 00:29:51,917
palms up wherever you are.

628
00:29:51,917 --> 00:29:56,000
And everyone close
thine eyes and once again,

629
00:29:56,000 --> 00:29:58,000
listen to that ocean breath.

630
00:30:02,583 --> 00:30:05,083
If you're lying down, go
ahead and relax everything.

631
00:30:05,083 --> 00:30:08,959
Allow the weight of your body
to just soften and release.

632
00:30:08,959 --> 00:30:10,959
One breath at a time.

633
00:30:15,875 --> 00:30:18,208
And now, let go
of that ocean breath.

634
00:30:18,208 --> 00:30:20,959
Just allow your
breath to do it's thing.

635
00:30:20,959 --> 00:30:22,959
That natural rhythm.

636
00:30:24,750 --> 00:30:26,458
The natural ebb and flow.

637
00:30:33,166 --> 00:30:34,333
Take a moment here.

638
00:30:34,333 --> 00:30:37,333
Just one brief moment to
give yourself permission

639
00:30:37,333 --> 00:30:38,750
to do absolutely nothing.

640
00:30:38,750 --> 00:30:42,125
No work, no action,
complete surrender.

641
00:31:06,583 --> 00:31:10,750
And slowly begin to
wiggle your fingers and toes.

642
00:31:13,333 --> 00:31:16,125
Begin to move your
tongue around in your mouth.

643
00:31:16,125 --> 00:31:17,750
Hey-oh.

644
00:31:21,250 --> 00:31:24,417
And we'll lift one
knee up and then the other.

645
00:31:26,208 --> 00:31:28,208
And then when you're ready,
shift to one side,

646
00:31:28,208 --> 00:31:29,792
Fetal Position.

647
00:31:29,792 --> 00:31:32,375
Any side.
Really curl into a ball here.

648
00:31:34,166 --> 00:31:35,333
Smile.

649
00:31:39,125 --> 00:31:42,125
Alright, when you're ready,

650
00:31:42,125 --> 00:31:44,708
before we get up take the most

651
00:31:44,708 --> 00:31:47,667
loving breath you've ever taken.

652
00:31:47,667 --> 00:31:49,291
Inhale lots of love in.

653
00:31:51,708 --> 00:31:53,125
And exhale lots of love out.

654
00:31:53,125 --> 00:31:55,959
Let that be what helps you catch
the wave to rise back up to a

655
00:31:55,959 --> 00:31:57,834
nice, comfortable seat.

656
00:31:57,834 --> 00:31:59,041
And if you're
already in the seat,

657
00:31:59,041 --> 00:32:01,000
we shall join you.

658
00:32:05,542 --> 00:32:09,041
Bring the palms
together at your heart.

659
00:32:09,041 --> 00:32:10,208
And sit up nice and tall.

660
00:32:13,959 --> 00:32:16,083
Exhale, we bow.

661
00:32:16,959 --> 00:32:18,083
Namaste.

662
00:32:18,083 --> 00:32:23,625
(gentle music)