1 00:00:00,096 --> 00:00:00,920 - What's up everyone? 2 00:00:00,920 --> 00:00:02,116 Welcome to Yoga with Adriene. 3 00:00:02,116 --> 00:00:04,173 I'm Adriene, and today we have a big request, 4 00:00:04,173 --> 00:00:05,553 Yoga for the Feet. 5 00:00:05,553 --> 00:00:07,064 This is an awesome practice 6 00:00:07,064 --> 00:00:08,307 for anyone and everyone, 7 00:00:08,307 --> 00:00:11,376 not just those who are dealing with things 8 00:00:11,376 --> 00:00:13,157 that are healing in the feet, 9 00:00:13,157 --> 00:00:16,700 so get into something comfy, grab a blanket 10 00:00:16,700 --> 00:00:19,277 or a towel or two, and let's get started. 11 00:00:19,277 --> 00:00:23,519 (lively, bouncy strumming and drumming) 12 00:00:30,956 --> 00:00:33,753 Alright, let's start standing today. 13 00:00:33,753 --> 00:00:36,771 And just take a moment, might as well, 14 00:00:36,771 --> 00:00:38,536 to come into Mountain Pose. 15 00:00:38,536 --> 00:00:39,783 Just stand up nice and tall, 16 00:00:39,783 --> 00:00:41,261 and take a deep breath in. 17 00:00:41,261 --> 00:00:42,678 (inhaling) 18 00:00:42,678 --> 00:00:44,465 And then let out a big exhale. 19 00:00:44,465 --> 00:00:47,545 (exhaling) 20 00:00:47,545 --> 00:00:49,305 Deep breath in. 21 00:00:50,651 --> 00:00:52,587 And big breath out. 22 00:00:53,637 --> 00:00:55,416 And one more, just to kind of come into your body. 23 00:00:55,416 --> 00:00:56,900 Big breath in. 24 00:00:57,837 --> 00:01:01,780 And settle in with a big exhale. 25 00:01:02,970 --> 00:01:04,655 Or settle down. 26 00:01:04,655 --> 00:01:06,179 So we're gonna take this time for ourselves 27 00:01:06,179 --> 00:01:07,875 to tend to the feet. 28 00:01:07,875 --> 00:01:10,535 The feet are obviously super important 29 00:01:10,535 --> 00:01:13,018 in all of our standing postures, 30 00:01:13,018 --> 00:01:14,854 but I was joking earlier saying that 31 00:01:14,854 --> 00:01:17,534 this video is really great for anyone who has feet, 32 00:01:17,534 --> 00:01:19,392 because we are on our feet a lot, 33 00:01:19,392 --> 00:01:23,119 and this is the foundation for a lot of things, right, 34 00:01:23,119 --> 00:01:27,502 and we rarely take the time to give proper TLC to our feet 35 00:01:27,502 --> 00:01:29,522 so problems can occur, 36 00:01:29,522 --> 00:01:34,374 but a lot of problems can be saved, healed, 37 00:01:35,694 --> 00:01:38,481 transformed through this type of body work. 38 00:01:38,481 --> 00:01:40,013 So if you're one of those people 39 00:01:40,013 --> 00:01:42,123 that's dealing with something painful in the feet right now, 40 00:01:42,123 --> 00:01:43,830 move slowly, mindfully, 41 00:01:43,830 --> 00:01:45,907 and I have your back. 42 00:01:45,907 --> 00:01:47,649 Have faith, right? 43 00:01:47,649 --> 00:01:48,939 But this is really great for everyone, 44 00:01:48,939 --> 00:01:51,461 so we're gonna start standing, 45 00:01:51,461 --> 00:01:54,106 and just take a second to look down at your feet, 46 00:01:54,106 --> 00:01:57,684 and just send some love there. 47 00:01:57,684 --> 00:01:59,947 So I have some really good friends, 48 00:01:59,947 --> 00:02:01,351 some best friends of mine even, 49 00:02:01,351 --> 00:02:02,871 who do not like their feet. 50 00:02:02,871 --> 00:02:04,776 They have a really bad relationship with their feet. 51 00:02:04,776 --> 00:02:06,540 So just take your awareness down, 52 00:02:06,540 --> 00:02:09,326 and start to lift the toes. 53 00:02:09,326 --> 00:02:10,549 Feet are about hip width apart 54 00:02:10,549 --> 00:02:12,148 just for stability here. 55 00:02:12,148 --> 00:02:13,692 And we're just lifting the toes 56 00:02:13,692 --> 00:02:15,388 and starting to wake up the muscles. 57 00:02:15,388 --> 00:02:18,068 And there's a lot of judgment that comes, 58 00:02:18,068 --> 00:02:20,403 I think, with the feet, right? 59 00:02:20,403 --> 00:02:22,430 Especially as we get older. 60 00:02:22,430 --> 00:02:25,720 So, can you please, we'll all work together, 61 00:02:25,720 --> 00:02:28,900 me too, I'm putting my feet on the internet. 62 00:02:28,900 --> 00:02:31,201 Can we please just cancel, clear that. 63 00:02:31,201 --> 00:02:34,225 And move that silly business aside. 64 00:02:34,225 --> 00:02:36,686 And start to send some love down to your feet. 65 00:02:36,686 --> 00:02:38,537 OK, after you've just kind of lifted the toes a little bit, 66 00:02:38,537 --> 00:02:40,697 you might rock front to back a little. 67 00:02:40,697 --> 00:02:42,741 We're gonna come to loop the shoulders, 68 00:02:42,741 --> 00:02:44,342 and stand up nice and tall. 69 00:02:44,342 --> 00:02:46,562 And we're not gonna collapse into the hip here, 70 00:02:46,562 --> 00:02:47,944 so we're gonna keep a little lift up through 71 00:02:47,944 --> 00:02:49,486 that center channel, might as well. 72 00:02:49,486 --> 00:02:50,879 Hands are gonna come to the waistline 73 00:02:50,879 --> 00:02:52,260 just for a little extra stability, 74 00:02:52,260 --> 00:02:53,770 and I'm gonna start with the right foot. 75 00:02:53,770 --> 00:02:56,231 Just really moving nice and slow circles 76 00:02:56,231 --> 00:02:58,687 on the ball of the foot. 77 00:02:58,687 --> 00:03:02,229 Ooh, so you might've heard my right foot's 78 00:03:02,229 --> 00:03:04,352 already making a little noise. 79 00:03:04,352 --> 00:03:06,735 Now, one big thing is you don't want to take your ankle 80 00:03:06,735 --> 00:03:07,848 really far out. 81 00:03:07,848 --> 00:03:08,539 I can't even do that. 82 00:03:08,539 --> 00:03:11,545 I don't even have that flexibility, but some people do. 83 00:03:11,545 --> 00:03:14,390 And so try to keep the ankle stacked right over, 84 00:03:14,390 --> 00:03:16,247 rather than really veering out. 85 00:03:16,247 --> 00:03:19,011 And then reverse the circle if you haven't already. 86 00:03:19,011 --> 00:03:21,784 And if you want to add a little style points to this, 87 00:03:21,784 --> 00:03:23,947 you can have some fun. 88 00:03:24,857 --> 00:03:27,172 And then release that right heel down and switch. 89 00:03:27,172 --> 00:03:29,423 Again, avoid trying to collapse into the right hip here, 90 00:03:29,423 --> 00:03:31,571 so keep it lifted up through the heart. 91 00:03:31,571 --> 00:03:33,406 That awareness. 92 00:03:33,406 --> 00:03:37,087 That lovely awareness that our yoga practice brings 93 00:03:37,087 --> 00:03:41,760 to the body and to the mind. 94 00:03:41,760 --> 00:03:44,060 Moving with the left foot... 95 00:03:44,060 --> 00:03:45,476 (exhaling) 96 00:03:45,476 --> 00:03:47,831 Your feet are probably gonna get tired in this practice, 97 00:03:47,831 --> 00:03:49,999 just like the other body parts and muscles 98 00:03:49,999 --> 00:03:53,142 get tired during practice, your vinyasa and stuff. 99 00:03:53,142 --> 00:03:55,277 So, just try to stay focused on the breath, 100 00:03:55,277 --> 00:03:58,924 keep your awareness on the sensations, 101 00:03:59,854 --> 00:04:01,685 and just do your best. 102 00:04:01,685 --> 00:04:03,287 Just here to explore this space, 103 00:04:03,287 --> 00:04:06,333 kind of tend to the body. 104 00:04:09,910 --> 00:04:12,122 Great, and after you've done that both ways, 105 00:04:12,122 --> 00:04:14,280 we'll go ahead and release the left heel down. 106 00:04:14,280 --> 00:04:16,358 Take a deep breath in. 107 00:04:16,358 --> 00:04:18,988 And a long breath out. 108 00:04:18,988 --> 00:04:20,986 Awesome, now shift your weight to the left foot, 109 00:04:20,986 --> 00:04:21,992 again, not to collapse here, 110 00:04:21,992 --> 00:04:23,595 so think Tree Pose here. 111 00:04:23,595 --> 00:04:25,800 So you wouldn't want to collapse all the way in here 112 00:04:25,800 --> 00:04:28,516 and lift that foot, you'd want to stay lifted 113 00:04:28,516 --> 00:04:29,585 through the center channel. 114 00:04:29,585 --> 00:04:31,583 And now we're gonna come on to the toes. 115 00:04:31,583 --> 00:04:33,104 And these are gonna be smaller circles 116 00:04:33,104 --> 00:04:35,275 so just onto the toes, 117 00:04:35,275 --> 00:04:38,014 finding a little malleability. 118 00:04:38,014 --> 00:04:39,641 If you have an achy toe or a bunion, 119 00:04:39,641 --> 00:04:41,554 you might need to make adjustments here, 120 00:04:41,554 --> 00:04:44,210 but again, lots of love right? 121 00:04:44,210 --> 00:04:46,445 You're not alone, these things happen. 122 00:04:46,445 --> 00:04:48,220 And that's why we're tending to the feet. 123 00:04:48,220 --> 00:04:49,855 So awesome work. 124 00:04:49,855 --> 00:04:51,413 You should totally appreciate yourself 125 00:04:51,413 --> 00:04:53,224 for doing this video. 126 00:04:53,224 --> 00:04:54,847 Your feet are gonna be so happy, 127 00:04:54,847 --> 00:04:56,287 and remember, it's all connected right, 128 00:04:56,287 --> 00:04:58,795 so you start to tend to the feet, 129 00:04:58,795 --> 00:05:01,165 other magical things might start to happen in the body. 130 00:05:01,165 --> 00:05:01,979 Hey-O! 131 00:05:01,979 --> 00:05:03,873 Switch to the left. 132 00:05:03,873 --> 00:05:06,442 Haven't done one of those in a while. 133 00:05:06,442 --> 00:05:08,637 Moving the feet. 134 00:05:10,507 --> 00:05:12,661 Notice if you're holding your breath here. 135 00:05:12,661 --> 00:05:15,835 Mm-uh, that doesn't feel good, so breathe deep. 136 00:05:17,002 --> 00:05:19,789 Moving in one direction and then the other. 137 00:05:19,789 --> 00:05:24,532 (deep breathing) 138 00:05:27,289 --> 00:05:29,868 And then releasing the left heel down. 139 00:05:29,868 --> 00:05:30,725 Awesome. 140 00:05:30,725 --> 00:05:33,187 So now we're going to stretch the top of the foot, 141 00:05:33,187 --> 00:05:35,600 so go ahead and shift your weight into, 142 00:05:35,600 --> 00:05:37,354 I'm gonna start with the left foot this time. 143 00:05:37,354 --> 00:05:40,431 So shift your weight into your right foot. 144 00:05:40,431 --> 00:05:43,497 And keep this awareness through the plumb line, the center, 145 00:05:43,497 --> 00:05:45,696 and we're just gonna softly bend through the right knee, 146 00:05:45,696 --> 00:05:50,109 the standing leg, and then take the left toes back. 147 00:05:50,109 --> 00:05:51,862 And then you can take 'em back a little more 148 00:05:51,862 --> 00:05:53,796 and bend the knee if you want a little more. 149 00:05:53,796 --> 00:05:56,170 Maybe you even take it to 150 00:05:58,023 --> 00:06:00,748 a shape like this, but I encourage you 151 00:06:00,748 --> 00:06:03,989 to keep this energy up and not put too much pressure. 152 00:06:03,989 --> 00:06:06,306 So you just want a gentle stretch, right, 153 00:06:06,306 --> 00:06:07,914 not a big crank. 154 00:06:09,905 --> 00:06:13,004 So, even though we're kind of more specifically working 155 00:06:13,004 --> 00:06:16,317 on the feet today, can we take what we know 156 00:06:16,317 --> 00:06:18,117 about find what feels good yoga, 157 00:06:18,117 --> 00:06:19,835 and apply that here? 158 00:06:19,835 --> 00:06:24,536 So, finding a little smile or inner smile, 159 00:06:24,536 --> 00:06:26,564 deep breaths. 160 00:06:26,564 --> 00:06:29,061 Finding a little ease with the effort. 161 00:06:29,061 --> 00:06:30,326 Alright, let's switch. 162 00:06:30,326 --> 00:06:32,648 Left foot comes back, ooh yeah. 163 00:06:32,648 --> 00:06:33,949 Great blood flow there. 164 00:06:33,949 --> 00:06:36,297 And then right toes go back. 165 00:06:37,277 --> 00:06:39,902 And each side'll be a little different of course. 166 00:06:41,893 --> 00:06:44,704 And here, I should've said this on the left side, 167 00:06:44,704 --> 00:06:46,850 but you're probably already doing it intuitively. 168 00:06:46,850 --> 00:06:49,450 You really want to try to press into all the toes, 169 00:06:49,450 --> 00:06:52,196 so pinky toe also reaching down. 170 00:06:52,196 --> 00:06:55,708 (deep breathing) 171 00:06:55,708 --> 00:06:57,828 Great, take one more breath here. 172 00:06:59,155 --> 00:07:02,196 And then release right heel, come back to your Mountain. 173 00:07:02,196 --> 00:07:03,927 So this time we're gonna bring the feet together, 174 00:07:03,927 --> 00:07:06,839 really together, arch to arch, zip up through. 175 00:07:06,839 --> 00:07:09,563 We have an awesome silent yoga video 176 00:07:09,563 --> 00:07:13,597 for Samastitihi, four parts equal standing, 177 00:07:13,597 --> 00:07:15,653 that's a great yoga for the feet video, 178 00:07:15,653 --> 00:07:16,928 and it's really cute. 179 00:07:16,928 --> 00:07:17,672 It's really nice. 180 00:07:17,672 --> 00:07:20,122 You might want to try that as a supplement to this one. 181 00:07:20,122 --> 00:07:21,543 So we're gonna bring the feet together 182 00:07:21,543 --> 00:07:24,063 as if it were one, big post, 183 00:07:24,063 --> 00:07:25,271 and we're gonna spread awareness 184 00:07:25,271 --> 00:07:26,535 through all four corners of the feet, 185 00:07:26,535 --> 00:07:28,589 so the big toe mound, the pinky toe mound, 186 00:07:28,589 --> 00:07:31,895 and then the inner heel and the outer heel press down. 187 00:07:31,895 --> 00:07:33,507 And then we're gonna stand up nice and tall, 188 00:07:33,507 --> 00:07:35,191 draw the palms together at the heart, 189 00:07:35,191 --> 00:07:37,800 take a deep breath in. 190 00:07:37,800 --> 00:07:38,927 And exhale out. 191 00:07:38,927 --> 00:07:40,889 (exhaling) 192 00:07:40,889 --> 00:07:41,922 Deep breath in. 193 00:07:41,922 --> 00:07:43,442 (inhaling) 194 00:07:43,442 --> 00:07:44,426 And exhale out. 195 00:07:44,426 --> 00:07:45,883 Then release the toes to the ground 196 00:07:45,883 --> 00:07:46,873 if you haven't already, 197 00:07:46,873 --> 00:07:48,453 and just close your eyes and observe 198 00:07:48,453 --> 00:07:50,519 where you're carrying your weight here, 199 00:07:50,519 --> 00:07:53,028 so if it's kind of front, kind of back, 200 00:07:53,028 --> 00:07:54,861 kind of left-to-right, and just take a couple breaths here 201 00:07:54,861 --> 00:07:58,018 to observe that, continuing to draw energy 202 00:07:58,018 --> 00:07:59,760 up from the arches of the feet. 203 00:07:59,760 --> 00:08:04,085 (breathing) 204 00:08:07,935 --> 00:08:10,001 Sweet, take one more big breath in here, 205 00:08:10,001 --> 00:08:11,633 lots of love in. 206 00:08:12,543 --> 00:08:15,413 And then lots of love out, releasing the fingertips down, 207 00:08:15,413 --> 00:08:19,161 and opening the eyes if they are not already open. 208 00:08:20,550 --> 00:08:22,432 OK, so the next thing we're gonna do 209 00:08:22,432 --> 00:08:25,309 is with your blanket, so you can also use 210 00:08:25,309 --> 00:08:28,362 a stack of two towels, just get a little height. 211 00:08:28,362 --> 00:08:29,907 Then we're gonna stretch the calves 212 00:08:29,907 --> 00:08:31,974 and the ankles here so keep the heart lifted. 213 00:08:31,974 --> 00:08:33,482 You can never be too careful. 214 00:08:33,482 --> 00:08:35,201 It's always in those tiny little transitions 215 00:08:35,201 --> 00:08:36,479 where we're just not being mindful, 216 00:08:36,479 --> 00:08:38,609 and you kind of tweak something or fall, 217 00:08:38,609 --> 00:08:41,198 so this is great practice of just 218 00:08:41,198 --> 00:08:43,253 maintaining that full body awareness, 219 00:08:43,253 --> 00:08:44,810 which is also gonna be really great 220 00:08:44,810 --> 00:08:46,946 for taking this sort of thing off the mat 221 00:08:46,946 --> 00:08:49,256 and into the everyday walk of life. 222 00:08:49,256 --> 00:08:50,092 OK, here we go. 223 00:08:50,092 --> 00:08:51,676 Using the blanket as a little calf stretch here, 224 00:08:51,676 --> 00:08:52,815 you've probably done this before, 225 00:08:52,815 --> 00:08:54,427 especially if you're a runner or walker, 226 00:08:54,427 --> 00:08:56,759 or jogger, or an athlete. 227 00:08:56,759 --> 00:08:58,785 We're just gonna start with the right foot coming on, 228 00:08:58,785 --> 00:09:00,197 go ahead and spread the toes though, 229 00:09:00,197 --> 00:09:02,518 like really crazy spread of yogi toes, 230 00:09:02,518 --> 00:09:05,246 and come on, really pressing through the ball 231 00:09:05,246 --> 00:09:07,790 of that right foot, and then to the left. 232 00:09:07,790 --> 00:09:09,472 And if this isn't enough for you, 233 00:09:09,472 --> 00:09:14,003 you can add more blankets or more towels. 234 00:09:15,588 --> 00:09:17,622 OK, so we're breathing here. 235 00:09:17,622 --> 00:09:19,384 Might even walk it up a little more. 236 00:09:19,384 --> 00:09:20,537 Oh yeah. 237 00:09:21,403 --> 00:09:22,644 Come to daddy. 238 00:09:22,644 --> 00:09:23,943 Just kidding. 239 00:09:23,943 --> 00:09:25,128 Lengthen the tailbone down, 240 00:09:25,128 --> 00:09:26,451 and then see if you can lift your heart, 241 00:09:26,451 --> 00:09:27,707 so you come into a little power pose here. 242 00:09:27,707 --> 00:09:29,203 This is big stretch for me. 243 00:09:29,203 --> 00:09:29,965 Who'd a thought? 244 00:09:29,965 --> 00:09:30,777 Whew. 245 00:09:30,777 --> 00:09:33,203 So, energetically, lift up through the fronts 246 00:09:33,203 --> 00:09:34,237 of the legs here. 247 00:09:34,237 --> 00:09:36,139 Try to lift your kneecaps a little bit. 248 00:09:36,139 --> 00:09:37,241 Careful not to lock out, 249 00:09:37,241 --> 00:09:38,876 especially if you tend to hyperextend. 250 00:09:38,876 --> 00:09:41,035 So soft little bend, and lift, 251 00:09:41,035 --> 00:09:42,698 and kind of toning the quads, 252 00:09:42,698 --> 00:09:44,644 engaging the quads. 253 00:09:44,644 --> 00:09:47,746 Woo, then can you breathe deep here? 254 00:09:50,920 --> 00:09:52,258 Holy moly. 255 00:09:53,286 --> 00:09:54,785 Hoo-hoo-hoo. 256 00:09:56,241 --> 00:09:59,400 Looks like nothin', but it's somethin'. 257 00:09:59,400 --> 00:10:00,726 Am I right? 258 00:10:02,195 --> 00:10:04,294 OK, a couple more breaths here. 259 00:10:05,159 --> 00:10:06,899 If you're just kind of collapsing here, 260 00:10:06,899 --> 00:10:08,339 very unstable in the joints, 261 00:10:08,339 --> 00:10:09,467 so really engage. 262 00:10:09,467 --> 00:10:11,175 Hug that muscle to bone and keep lifting up 263 00:10:11,175 --> 00:10:12,616 through your heart, through the crown. 264 00:10:12,616 --> 00:10:15,286 Take one more big breath in here. 265 00:10:15,286 --> 00:10:17,052 And then nice and easy, we'll soften, 266 00:10:17,052 --> 00:10:19,084 bend at the knees, bend at the waist, 267 00:10:19,084 --> 00:10:21,782 take it to a forward fold. 268 00:10:25,191 --> 00:10:28,365 Gently step up off your blankie. 269 00:10:29,531 --> 00:10:32,694 Then from here, we're gonna walk the feet out wide. 270 00:10:33,838 --> 00:10:36,195 And come into a little Froggy Pose. 271 00:10:36,195 --> 00:10:38,252 So go ahead and send your center down, 272 00:10:38,252 --> 00:10:41,085 your hips down, lift the heels. 273 00:10:45,490 --> 00:10:47,355 And open the chest. 274 00:10:50,353 --> 00:10:52,572 Alright so loop the shoulders. 275 00:10:52,572 --> 00:10:54,118 And breathe deep here, 276 00:10:54,118 --> 00:10:57,959 so again, if you're working with a problem spot right now, 277 00:10:57,959 --> 00:11:00,268 that's just a spot that's in the process 278 00:11:00,268 --> 00:11:02,152 of transforming and healing. 279 00:11:02,152 --> 00:11:04,216 So come off of it when you need to. 280 00:11:04,216 --> 00:11:05,797 If you're here for everyday practice, 281 00:11:05,797 --> 00:11:08,838 let's breathe deep anyway 282 00:11:08,838 --> 00:11:11,444 and find a lift in the heart so we're not collapsed here. 283 00:11:11,444 --> 00:11:13,327 If you normally bring your heels down 284 00:11:13,327 --> 00:11:15,613 for this yogic squat, go ahead and lift 'em today. 285 00:11:15,613 --> 00:11:18,133 We're kind of coming into a Froggy Posture. 286 00:11:18,133 --> 00:11:20,372 Use your blanket or your stack of towels here 287 00:11:20,372 --> 00:11:23,089 for support, or if this is just much too much, 288 00:11:23,089 --> 00:11:24,311 and you need a little support, 289 00:11:24,311 --> 00:11:25,812 you can swing that sucker around 290 00:11:25,812 --> 00:11:28,156 and bring it underneath the heels like so. 291 00:11:28,156 --> 00:11:29,222 Right, so you have options. 292 00:11:29,222 --> 00:11:31,383 You can have a little support system in the front 293 00:11:31,383 --> 00:11:33,263 or support system in the back. 294 00:11:33,263 --> 00:11:34,622 (laughing) 295 00:11:34,622 --> 00:11:36,835 Anyway, OK. 296 00:11:36,835 --> 00:11:39,356 So, we're staying here breathing. 297 00:11:39,356 --> 00:11:41,781 And maintaining, even though again, 298 00:11:41,781 --> 00:11:43,219 this video is focused on the feet, 299 00:11:43,219 --> 00:11:44,496 we're maintaining this awareness 300 00:11:44,496 --> 00:11:45,506 all the way up through the crown, 301 00:11:45,506 --> 00:11:47,259 because that's part of it is making sure 302 00:11:47,259 --> 00:11:50,500 that we have this connect, this lift, 303 00:11:50,500 --> 00:11:52,088 so that we're not just collapsing, 304 00:11:52,088 --> 00:11:53,946 stomping around, right, 305 00:11:53,946 --> 00:11:57,812 but that we can have a lighter touch as they say. 306 00:11:59,618 --> 00:12:01,257 Couple more breaths here. 307 00:12:01,257 --> 00:12:04,576 If you're wanting a little bit more in this Froggy Pose 308 00:12:04,576 --> 00:12:08,626 or this Froggy Practice, you can shift your froggy 309 00:12:08,626 --> 00:12:10,167 gently left-to-right. 310 00:12:10,167 --> 00:12:12,106 So, really mindful in the knees here. 311 00:12:12,106 --> 00:12:13,662 Creaky old floor, wassup? 312 00:12:13,662 --> 00:12:16,461 Moving one way, and then the other. 313 00:12:16,461 --> 00:12:19,201 So, right heel comes down. 314 00:12:19,201 --> 00:12:20,271 And left heel comes down. 315 00:12:20,271 --> 00:12:22,915 I find that having the support here in the fingertips helps 316 00:12:22,915 --> 00:12:27,640 so that I'm not putting undue pressure on my knees. 317 00:12:27,640 --> 00:12:31,775 Big wake up call continues in the legs, in the hips. 318 00:12:31,775 --> 00:12:33,562 As we know, it's all connected. 319 00:12:33,562 --> 00:12:34,828 So this is so great for the body. 320 00:12:34,828 --> 00:12:35,932 Take a couple more rocks here 321 00:12:35,932 --> 00:12:38,996 or a couple more deep breaths if you're centered. 322 00:12:38,996 --> 00:12:43,218 (deep breathing) 323 00:12:44,954 --> 00:12:46,984 And then if you have the stack of towels 324 00:12:46,984 --> 00:12:50,228 or the blanket in front, go ahead and swing it around back. 325 00:12:51,348 --> 00:12:52,796 If it's not already. 326 00:12:52,796 --> 00:12:55,150 And then we'll just use the fingertips to come to a nice, 327 00:12:55,150 --> 00:12:56,230 comfortable seat. 328 00:12:56,230 --> 00:12:57,699 Awesome work. 329 00:12:58,879 --> 00:13:01,698 Alright, so sit up on your blanket or your towel 330 00:13:01,698 --> 00:13:04,822 just so you can get a little lift through the heart. 331 00:13:04,822 --> 00:13:05,657 A little easier. 332 00:13:05,657 --> 00:13:07,840 I'm just gonna put the right foot in front of the left, 333 00:13:07,840 --> 00:13:09,877 so the left heel's gonna come in towards your center, 334 00:13:09,877 --> 00:13:12,060 right foot is out here. 335 00:13:12,060 --> 00:13:13,499 And then take your hands, bring 'em together. 336 00:13:13,499 --> 00:13:15,578 Just create a little bit of good juju here, 337 00:13:15,578 --> 00:13:18,382 little good vibes, little bit of heat. 338 00:13:18,382 --> 00:13:20,639 Naturally, I'm like, "A little massage here 339 00:13:20,639 --> 00:13:21,951 "from my previous practice." 340 00:13:21,951 --> 00:13:23,723 I'm a little sore. 341 00:13:24,656 --> 00:13:25,817 And then we're gonna take the hands 342 00:13:25,817 --> 00:13:27,907 and we're gonna bring them to that right foot. 343 00:13:27,907 --> 00:13:29,533 So we're gonna lift the right foot up here. 344 00:13:29,533 --> 00:13:32,100 If you can't lift it up, you might use extra blankets 345 00:13:32,100 --> 00:13:35,210 or a pillow even, to lift the foot up to you. 346 00:13:35,210 --> 00:13:37,773 Maybe even a block underneath the foot. 347 00:13:37,773 --> 00:13:41,369 And we're just gonna give the foot a little massage. 348 00:13:42,549 --> 00:13:45,868 Now, a little self massage goes 349 00:13:45,868 --> 00:13:49,334 a super long way. 350 00:13:49,334 --> 00:13:51,401 And I think I said in one of our really early 351 00:13:51,401 --> 00:13:52,572 Yoga with Adriene videos, 352 00:13:52,572 --> 00:13:55,265 like "We just don't touch ourself enough." 353 00:13:55,265 --> 00:13:56,559 And... 354 00:13:58,467 --> 00:13:59,686 (laughing) 355 00:13:59,686 --> 00:14:02,258 I was kind of being silly but it's kinda true, right? 356 00:14:03,098 --> 00:14:06,640 If you don't have someone to massage your feet every night, 357 00:14:06,640 --> 00:14:09,195 I don't, you should do it yourself, 358 00:14:09,195 --> 00:14:10,054 or every morning. 359 00:14:10,054 --> 00:14:11,854 It really makes a big difference. 360 00:14:11,854 --> 00:14:14,501 And it's like acupuncture at home, right? 361 00:14:14,501 --> 00:14:17,485 So there's these energy meridians 362 00:14:17,485 --> 00:14:21,188 that end in your foot like the stomach, 363 00:14:21,188 --> 00:14:23,174 that's a big one, meridian. 364 00:14:23,174 --> 00:14:25,518 The gallbladder meridian, and so, 365 00:14:25,518 --> 00:14:27,608 there's more than meets the eye here 366 00:14:27,608 --> 00:14:30,731 when you give your foot a little love, 367 00:14:30,731 --> 00:14:33,111 a little pressure. 368 00:14:33,111 --> 00:14:36,492 So, just pressing the thumbs deeply into the foot, 369 00:14:36,492 --> 00:14:38,268 don't forget your heel. 370 00:14:38,268 --> 00:14:41,295 (deep breathing) 371 00:14:41,295 --> 00:14:44,156 And then maybe the top of the foot. 372 00:14:48,828 --> 00:14:51,488 And this will change your yoga game. 373 00:14:51,488 --> 00:14:53,573 I swear by it. 374 00:14:54,587 --> 00:14:58,304 And then we're gonna take the left fingers now 375 00:14:58,304 --> 00:15:00,009 when you're satisfied, and we're just gonna put them 376 00:15:00,009 --> 00:15:01,283 between the toes. 377 00:15:01,283 --> 00:15:03,129 Now for some this may be really weird, 378 00:15:03,129 --> 00:15:03,997 for others, you'll be like, 379 00:15:03,997 --> 00:15:05,810 "Oh yeah, I do that all the time when I watch Netflix." 380 00:15:05,810 --> 00:15:07,598 In which case, no, I'm just kidding. 381 00:15:07,598 --> 00:15:11,637 And then, this kind of creates that yogi toe effect 382 00:15:11,637 --> 00:15:13,532 of really spreading through the toes. 383 00:15:13,532 --> 00:15:15,203 If this is super painful for you, 384 00:15:15,203 --> 00:15:16,734 you might just do two toes at a time, 385 00:15:16,734 --> 00:15:19,393 your peace fingers, breathing deep, breathing deep. 386 00:15:19,393 --> 00:15:21,663 Otherwise, get on in there. 387 00:15:22,597 --> 00:15:25,176 And then brace your right leg with your right hand, 388 00:15:25,176 --> 00:15:26,663 just bringing underneath here. 389 00:15:26,663 --> 00:15:28,733 Might even be a nice, little opening for the hip, 390 00:15:28,733 --> 00:15:32,010 and you're just gonna give it a little rock back and forth. 391 00:15:32,010 --> 00:15:33,261 Kind of pulling the toes out. 392 00:15:33,261 --> 00:15:34,295 Be gentle. 393 00:15:34,295 --> 00:15:36,303 As always, our yoga practice is there, 394 00:15:36,303 --> 00:15:39,682 the skill set, to remind you and allow you to practice 395 00:15:39,682 --> 00:15:42,539 being kind and gentle with yourself, 396 00:15:42,539 --> 00:15:46,631 so just keep that in mind. 397 00:15:50,734 --> 00:15:52,959 Great, and then we'll release that. 398 00:15:52,959 --> 00:15:55,865 Take that right foot down right back in front. 399 00:15:55,865 --> 00:15:58,361 And then just gently walk the fingertips forward, 400 00:15:58,361 --> 00:16:02,307 just a little release in the hip. 401 00:16:02,307 --> 00:16:03,429 If you can take it a little lower, 402 00:16:03,429 --> 00:16:05,309 you're welcome to go all the way down, 403 00:16:05,309 --> 00:16:06,652 but not a lot here, 404 00:16:06,652 --> 00:16:09,925 just a little release in that right hip. 405 00:16:09,925 --> 00:16:12,107 Take a deep breath in. 406 00:16:12,107 --> 00:16:14,846 And exhale, release and switch. 407 00:16:14,846 --> 00:16:17,477 Your right heel's gonna come into the center. 408 00:16:17,477 --> 00:16:18,760 And the same thing on the other side. 409 00:16:18,760 --> 00:16:21,302 So starting with a little massage, 410 00:16:21,302 --> 00:16:24,375 pressing through your left foot. 411 00:16:26,329 --> 00:16:28,351 And if for some reason, you're practicing this video 412 00:16:28,351 --> 00:16:31,426 on a day where you totally need a little extra love, 413 00:16:31,426 --> 00:16:33,678 a little support, maybe you're feelin' a little alone 414 00:16:33,678 --> 00:16:36,522 or hung out to dry, really enjoy this moment. 415 00:16:36,522 --> 00:16:39,193 Take a look down at your foot and realize that, 416 00:16:39,193 --> 00:16:42,142 "Ah, this is a perfect physical manifestation of you 417 00:16:42,142 --> 00:16:45,404 "taking care of yourself." 418 00:16:45,404 --> 00:16:48,167 Taking responsibility for your own happiness. 419 00:16:48,167 --> 00:16:50,605 And appreciating your body. 420 00:16:50,605 --> 00:16:55,116 (deep breathing) 421 00:16:55,116 --> 00:16:57,306 Make sure you're breathing. 422 00:17:05,579 --> 00:17:07,156 And so a little foot massage, 423 00:17:07,156 --> 00:17:10,023 maybe with a little oil, a little lavender lotion 424 00:17:10,023 --> 00:17:11,662 or oil is really nice. 425 00:17:11,662 --> 00:17:12,833 If you can get your hands on it, 426 00:17:12,833 --> 00:17:13,797 not necessary though. 427 00:17:13,797 --> 00:17:16,852 But that's nice before bedtime. 428 00:17:16,852 --> 00:17:20,218 Maybe a little peppermint if you have tired feet. 429 00:17:20,218 --> 00:17:25,218 I keep a little peppermint salve. 430 00:17:25,892 --> 00:17:27,102 Is it "sav" or "salve"? 431 00:17:27,102 --> 00:17:28,990 Tell me in the comments below. 432 00:17:28,990 --> 00:17:30,765 In my living room. 433 00:17:30,765 --> 00:17:34,018 Sometimes give myself a little foot massage 434 00:17:34,018 --> 00:17:37,058 while I watch Netflix or a movie. 435 00:17:37,058 --> 00:17:37,999 TMI? 436 00:17:37,999 --> 00:17:39,056 Maybe, OK. 437 00:17:39,056 --> 00:17:43,456 Now, the right fingers coming into the left toes here. 438 00:17:44,587 --> 00:17:46,565 And my feet have definitely changed 439 00:17:46,565 --> 00:17:49,318 through the practice of yoga 440 00:17:49,318 --> 00:17:51,483 and yours will too with a regular practice, 441 00:17:51,483 --> 00:17:55,200 and as I said before, don't sell yourself short, right? 442 00:17:55,200 --> 00:17:56,103 Anything can happen, 443 00:17:56,103 --> 00:17:59,825 but I've seen a lot of people transform their feet 444 00:17:59,825 --> 00:18:01,450 and issues in their feet, 445 00:18:01,450 --> 00:18:03,952 and they flesh out through this sort of attention 446 00:18:03,952 --> 00:18:05,429 to the feet and bodywork. 447 00:18:05,429 --> 00:18:08,378 So, all is not lost. 448 00:18:10,950 --> 00:18:13,212 So taking this fist here, 449 00:18:13,212 --> 00:18:16,445 gently pulling front to back. 450 00:18:16,445 --> 00:18:17,787 Nice and gentle. 451 00:18:21,219 --> 00:18:22,796 And then release. 452 00:18:22,796 --> 00:18:24,665 Great, little hip action here. 453 00:18:24,665 --> 00:18:28,457 Fingers come to the mat and we spider fingers forward. 454 00:18:28,457 --> 00:18:29,872 Just a little release. 455 00:18:29,872 --> 00:18:32,904 Send the sitting bones back towards the earth 456 00:18:32,904 --> 00:18:34,365 so really press back. 457 00:18:34,365 --> 00:18:36,561 If you want to take it a little lower, you can. 458 00:18:36,561 --> 00:18:37,828 Maybe even to the forearms. 459 00:18:37,828 --> 00:18:38,952 Breathe deep here. 460 00:18:38,952 --> 00:18:43,377 (deep breathing) 461 00:18:44,312 --> 00:18:46,698 And then roll it back up. 462 00:18:49,431 --> 00:18:51,452 Alright, so now we're gonna gently move 463 00:18:51,452 --> 00:18:53,112 into a kneeling position. 464 00:18:53,112 --> 00:18:54,568 If your knees are super tight, 465 00:18:54,568 --> 00:18:56,399 you can use your towel or your blanket 466 00:18:56,399 --> 00:18:58,399 behind the knees here. 467 00:19:00,329 --> 00:19:05,309 Maybe at a lower fold, 468 00:19:05,309 --> 00:19:07,229 so you'll just test this out here, 469 00:19:07,229 --> 00:19:08,492 creating a little bit of space. 470 00:19:08,492 --> 00:19:10,189 And we're gonna come onto the tops of the feet to start. 471 00:19:10,189 --> 00:19:11,906 So I'll do it without the blanket so you can see, 472 00:19:11,906 --> 00:19:13,219 but I just want to offer that up, 473 00:19:13,219 --> 00:19:16,616 especially since you have your padding right there. 474 00:19:17,803 --> 00:19:19,480 We're gonna draw the knees together. 475 00:19:19,480 --> 00:19:21,349 Take the fleshy part of the calves aside, 476 00:19:21,349 --> 00:19:23,597 and then you'll just come onto the tops of the feet here. 477 00:19:23,597 --> 00:19:26,198 And see if you can really point your toes back, 478 00:19:26,198 --> 00:19:28,346 and then do your best to try to really press down 479 00:19:28,346 --> 00:19:31,150 through that pinky toe and lift up through your heart. 480 00:19:32,099 --> 00:19:33,014 Breathe deep here. 481 00:19:33,014 --> 00:19:35,148 Palms come to the tops of the thighs. 482 00:19:35,148 --> 00:19:39,086 A little Virasana, Hero. 483 00:19:40,498 --> 00:19:41,834 Hero variation. 484 00:19:41,834 --> 00:19:43,156 Draw the shoulder blades together. 485 00:19:43,156 --> 00:19:44,504 Sit up nice and tall. 486 00:19:44,504 --> 00:19:46,292 So you could just be sitting here like, 487 00:19:46,292 --> 00:19:47,333 cool, chill, wassup. 488 00:19:47,333 --> 00:19:49,435 Or, really activate through the feet please, 489 00:19:49,435 --> 00:19:52,037 pressing into all ten toes best you can. 490 00:19:52,037 --> 00:19:54,859 Now see if you can also find this lift up 491 00:19:54,859 --> 00:19:56,241 through the pelvic floor, so again, 492 00:19:56,241 --> 00:19:57,971 we're not dumping all the way in, 493 00:19:57,971 --> 00:20:02,114 but really starting to create a full body experience, 494 00:20:02,114 --> 00:20:03,670 which is absolutely gonna help you 495 00:20:03,670 --> 00:20:05,411 in your yoga practice. 496 00:20:05,411 --> 00:20:07,587 And in your daily life. 497 00:20:08,569 --> 00:20:09,455 One more breath here. 498 00:20:09,455 --> 00:20:10,509 It's definitely hard work. 499 00:20:10,509 --> 00:20:13,219 Looks like nothin', but man my feet are 500 00:20:14,117 --> 00:20:16,277 doin' a salsa dance right now. 501 00:20:16,277 --> 00:20:18,228 Mmm, salsa. 502 00:20:18,228 --> 00:20:20,318 That's great yoga for the feet. 503 00:20:20,318 --> 00:20:23,698 OK, to transition, I'm gonna slowly come forward, 504 00:20:23,698 --> 00:20:25,600 keep pressing into the tops of the feet. 505 00:20:25,600 --> 00:20:28,230 Come onto all fours. 506 00:20:28,230 --> 00:20:30,344 Then I'm gonna curl the toes under. 507 00:20:30,344 --> 00:20:32,424 Keep the knees together best you can, 508 00:20:32,424 --> 00:20:34,267 walk the big toe mounds together, 509 00:20:34,267 --> 00:20:35,986 and then slow and steady, 510 00:20:35,986 --> 00:20:38,544 so I like going slow because then I can really 511 00:20:38,544 --> 00:20:39,763 kind of feel what's going on. 512 00:20:39,763 --> 00:20:41,575 It's kind of more fun that way too. 513 00:20:41,575 --> 00:20:44,228 As I send the hips back. 514 00:20:44,228 --> 00:20:46,133 Now if your feet are super tight, 515 00:20:46,133 --> 00:20:49,004 which I even grew up dancing and stuff, 516 00:20:49,004 --> 00:20:52,296 and then when I first did work like this, I couldn't. 517 00:20:53,150 --> 00:20:55,100 I couldn't stay here longer than a breath. 518 00:20:55,100 --> 00:20:57,905 So you might just stay here on your paws, 519 00:20:57,905 --> 00:20:59,124 right for support. 520 00:20:59,124 --> 00:21:01,516 Or you might find that you can walk your palms back up, 521 00:21:01,516 --> 00:21:04,116 but I just want to acknowledge that if you can't come here, 522 00:21:04,116 --> 00:21:05,980 you are not alone. 523 00:21:07,101 --> 00:21:10,512 ♫ You are not alone 524 00:21:10,512 --> 00:21:13,690 ♫ I am here with you ♫ 525 00:21:15,113 --> 00:21:18,258 Breathe, and this is a great 526 00:21:20,424 --> 00:21:22,501 exploration here because when you're really dumping 527 00:21:22,501 --> 00:21:25,335 all your weight, it's more painful, 528 00:21:25,335 --> 00:21:26,788 so you want to find that lift. 529 00:21:26,788 --> 00:21:29,461 We call it Mula Bandha, that lift from the pelvic floor. 530 00:21:29,461 --> 00:21:31,807 So you're not just splattering your energy, 531 00:21:31,807 --> 00:21:33,733 but you're really harnessing it, 532 00:21:33,733 --> 00:21:36,494 and finding this lift. 533 00:21:36,494 --> 00:21:38,316 Best you can here, same thing, 534 00:21:38,316 --> 00:21:39,928 try to include the pinky toes. 535 00:21:39,928 --> 00:21:42,993 If you have to take your hands 536 00:21:42,993 --> 00:21:44,559 to incorporate the pinky toe 537 00:21:44,559 --> 00:21:46,059 and kind of curl it under, please do. 538 00:21:46,059 --> 00:21:48,379 A little self adjustment is always awesome. 539 00:21:49,419 --> 00:21:50,451 Couple more breaths here. 540 00:21:50,451 --> 00:21:51,853 Again, you might be here. 541 00:21:51,853 --> 00:21:53,244 And if you're sweatin' bullets, 542 00:21:53,244 --> 00:21:54,961 again you are not alone. 543 00:21:54,961 --> 00:21:57,354 Keep breathing. 544 00:21:57,354 --> 00:21:58,898 Mmmmmm. 545 00:21:58,898 --> 00:22:00,421 Awesome, and then nice and slow, 546 00:22:00,421 --> 00:22:01,544 as slow as you went in, 547 00:22:01,544 --> 00:22:02,612 we're gonna come out. 548 00:22:02,612 --> 00:22:05,720 So sending the palms forward, 549 00:22:05,720 --> 00:22:07,917 coming onto the tops of the feet, 550 00:22:07,917 --> 00:22:10,603 and back to where you were. 551 00:22:10,603 --> 00:22:12,182 We're gonna spend a little less time here. 552 00:22:12,182 --> 00:22:13,936 This time just a little counter. 553 00:22:13,936 --> 00:22:17,372 Press into all of your toes. 554 00:22:17,372 --> 00:22:18,638 So I was gonna say all ten toes, 555 00:22:18,638 --> 00:22:19,902 but some people don't have all ten toes 556 00:22:19,902 --> 00:22:22,411 so just press into whatever toes you have there, 557 00:22:22,411 --> 00:22:24,444 and find that lift up through the center channel. 558 00:22:24,444 --> 00:22:27,507 Close your eyes for this last big breath in. 559 00:22:28,390 --> 00:22:30,600 Awesome, and then exhale, release. 560 00:22:30,600 --> 00:22:32,366 Come forward, hands come to the mat. 561 00:22:32,366 --> 00:22:34,581 We have one Downward Dog in this practice. 562 00:22:34,581 --> 00:22:36,522 Walk the knees underneath the hips. 563 00:22:36,522 --> 00:22:38,321 Press away from your yoga mat. 564 00:22:38,321 --> 00:22:41,597 Inhale in, look forward and smile. 565 00:22:41,597 --> 00:22:43,500 Then exhale, curl the toes under 566 00:22:43,500 --> 00:22:45,126 and see if you can really grow this pose 567 00:22:45,126 --> 00:22:46,942 from your feet, whatever that means to you. 568 00:22:46,942 --> 00:22:49,120 Just really take the awareness of your feet, 569 00:22:49,120 --> 00:22:51,901 heels dropping back. 570 00:22:51,901 --> 00:22:54,465 Then stretching as you send the hips up high. 571 00:22:54,465 --> 00:22:56,864 Kind of a different experience. 572 00:22:57,832 --> 00:23:00,595 Really working this pose from the ground up. 573 00:23:00,595 --> 00:23:01,965 Now, for a hot second here, 574 00:23:01,965 --> 00:23:04,195 imagine your hands are also your feet, 575 00:23:04,195 --> 00:23:07,134 which they are in some yoga poses, right? 576 00:23:07,134 --> 00:23:09,778 So, press into all ten fingerprints, 577 00:23:09,778 --> 00:23:11,871 claw into the ground. 578 00:23:11,871 --> 00:23:14,181 Take one more deep breath in here, you got this. 579 00:23:14,181 --> 00:23:15,329 Maybe bend the knees a little bit. 580 00:23:15,329 --> 00:23:17,398 Melt your heart. 581 00:23:17,398 --> 00:23:19,925 And then slowly lower down. 582 00:23:21,463 --> 00:23:23,620 Great, take a Child's Pose here, why not? 583 00:23:23,620 --> 00:23:25,874 Knees together or knees wide. 584 00:23:25,874 --> 00:23:27,603 Yogi's choice. 585 00:23:27,603 --> 00:23:30,313 (deep breathing) 586 00:23:31,598 --> 00:23:35,421 Alright, and then slowly press into the hands. 587 00:23:35,421 --> 00:23:37,511 And we're gonna end with the Hero Pose 588 00:23:37,511 --> 00:23:39,785 or a Virasana. 589 00:23:39,785 --> 00:23:42,223 So go ahead and walk the knees back together, 590 00:23:42,223 --> 00:23:44,091 and you can return back to the variation 591 00:23:44,091 --> 00:23:46,124 that we just had here. 592 00:23:46,124 --> 00:23:48,016 Sitting up nice and tall, 593 00:23:48,016 --> 00:23:49,253 breathing deep here. 594 00:23:49,253 --> 00:23:50,402 If you already know that the knees 595 00:23:50,402 --> 00:23:53,569 are just not happy in these postures, 596 00:23:53,569 --> 00:23:57,688 then I'm going to invite you to come to a Cobbler's Pose. 597 00:23:57,688 --> 00:23:59,971 Soles of the feet together. 598 00:23:59,971 --> 00:24:02,029 Knees wide, still great opening in the hips, 599 00:24:02,029 --> 00:24:04,560 the legs, and sit up nice and tall. 600 00:24:04,560 --> 00:24:08,196 You can bring back a little self massage, 601 00:24:08,196 --> 00:24:10,688 or you can just stay here breathing. 602 00:24:10,688 --> 00:24:12,153 Maybe take a forward fold. 603 00:24:12,153 --> 00:24:13,580 So that's the option. 604 00:24:13,580 --> 00:24:16,019 Alright, so we're in this variation. 605 00:24:17,639 --> 00:24:20,823 We are working in Cobbler's Pose 606 00:24:20,823 --> 00:24:22,786 or I'm gonna guide us through a little, 607 00:24:22,786 --> 00:24:26,362 deeper posture stage by stage, right, 608 00:24:26,362 --> 00:24:27,256 step by step. 609 00:24:27,256 --> 00:24:30,773 So, if you'd like to experiment with Thunderbolt Pose 610 00:24:30,773 --> 00:24:34,288 or Vajrasana variation, we're gonna send the legs out long. 611 00:24:35,535 --> 00:24:38,040 And just take a hot second to relax the feet. 612 00:24:38,040 --> 00:24:39,648 They've been working really hard. 613 00:24:39,648 --> 00:24:41,822 (deep breathing) 614 00:24:41,822 --> 00:24:45,077 Then begin to engage again by pressing into the heels. 615 00:24:46,046 --> 00:24:49,687 And nice and slow, I'm gonna lift the left knee up. 616 00:24:50,901 --> 00:24:52,848 And then I'm just gonna slowly use my right palm 617 00:24:52,848 --> 00:24:55,365 on the earth to stabilize. 618 00:24:55,365 --> 00:24:56,505 I'm gonna bring it back. 619 00:24:56,505 --> 00:24:58,795 Left toes are gonna point towards the back edge of the mat. 620 00:24:58,795 --> 00:25:01,719 Take the fleshy part of the calf aside. 621 00:25:01,719 --> 00:25:03,775 And then I just sit up nice and tall here. 622 00:25:03,775 --> 00:25:06,288 I might gently use my fingers to lift the knee a little, 623 00:25:06,288 --> 00:25:07,926 just tugging it back, protecting, 624 00:25:07,926 --> 00:25:09,307 creating more space there. 625 00:25:09,307 --> 00:25:10,734 Your body will tell you whether or not 626 00:25:10,734 --> 00:25:12,255 it feels good here. 627 00:25:12,255 --> 00:25:15,379 So, if there's any question at all, don't do it. 628 00:25:15,379 --> 00:25:16,819 Right, it's not worth it. 629 00:25:16,819 --> 00:25:19,060 Let's find what feels good, right, 630 00:25:19,060 --> 00:25:21,266 not find what feels not good. 631 00:25:21,266 --> 00:25:23,240 So, if it doesn't feel good, 632 00:25:23,240 --> 00:25:25,405 head to Cobbler's Pose. 633 00:25:25,405 --> 00:25:27,230 Breathing deep here. 634 00:25:28,140 --> 00:25:29,336 You might stay here. 635 00:25:29,336 --> 00:25:31,474 (exhaling) 636 00:25:31,474 --> 00:25:33,145 Breathing deep. 637 00:25:33,145 --> 00:25:35,522 Or you might slowly lift the right knee 638 00:25:35,522 --> 00:25:37,345 and use the left palm on the earth 639 00:25:37,345 --> 00:25:39,030 to come back here. 640 00:25:39,030 --> 00:25:40,775 Again, sending the right toes back. 641 00:25:40,775 --> 00:25:42,461 Walk the knees together. 642 00:25:42,461 --> 00:25:44,304 Sitting up on a block here is nice. 643 00:25:44,304 --> 00:25:47,347 We have a whole Foundations of Yoga 644 00:25:47,347 --> 00:25:50,354 for this posture. 645 00:25:51,543 --> 00:25:53,258 And I'll breathe deep. 646 00:25:54,237 --> 00:25:55,307 So you have your towel. 647 00:25:55,307 --> 00:25:58,049 You have your blanket. 648 00:25:58,049 --> 00:25:59,428 You could come here. 649 00:25:59,428 --> 00:26:00,914 Ho-yeah. 650 00:26:00,914 --> 00:26:01,750 It's so awesome. 651 00:26:01,750 --> 00:26:04,352 Or you can fold it up behind the knees. 652 00:26:04,352 --> 00:26:08,519 To take it one stage further, 653 00:26:08,519 --> 00:26:10,796 so we have different stages, right? 654 00:26:10,796 --> 00:26:12,822 And we stay present within each stage. 655 00:26:12,822 --> 00:26:14,696 And the moment you can't stay present with your breath 656 00:26:14,696 --> 00:26:17,008 in the stage, then you need to back off. 657 00:26:17,008 --> 00:26:18,949 Maybe tugging that right knee again 658 00:26:18,949 --> 00:26:21,462 to create a little space. 659 00:26:21,462 --> 00:26:22,989 So if the spine is rounding here, 660 00:26:22,989 --> 00:26:25,197 find lift in the front body. 661 00:26:25,197 --> 00:26:27,959 And then, I'm gonna take my blanket right here 662 00:26:27,959 --> 00:26:29,397 for the spine actually. 663 00:26:29,397 --> 00:26:30,477 I'm gonna use my fingertips, 664 00:26:30,477 --> 00:26:32,615 pressing into all of the toes, 665 00:26:32,615 --> 00:26:33,786 just like we've been doing. 666 00:26:33,786 --> 00:26:36,956 I'm gonna slowly, slowly begin to come back, 667 00:26:36,956 --> 00:26:39,344 one elbow at a time. 668 00:26:39,344 --> 00:26:40,874 Breathing deep here. 669 00:26:40,874 --> 00:26:42,581 If it feels like it's OK in the body, 670 00:26:42,581 --> 00:26:44,666 I might continue the journey down. 671 00:26:44,666 --> 00:26:48,086 All the way, releasing onto the earth. 672 00:26:48,086 --> 00:26:53,086 Or, onto my nice, little bolster blanket here. 673 00:26:53,770 --> 00:26:56,463 Arms resting gently at your sides. 674 00:26:56,463 --> 00:27:00,097 So this is the final stage here. 675 00:27:00,097 --> 00:27:04,776 I don't expect everyone to go into this posture, 676 00:27:04,776 --> 00:27:07,353 but I want to give different options. 677 00:27:07,353 --> 00:27:10,232 Big, big stretch. 678 00:27:10,232 --> 00:27:13,170 Hips so as the legs obviously pressing 679 00:27:13,170 --> 00:27:15,028 into all of the toes here, 680 00:27:15,028 --> 00:27:16,920 really trying to get that pinky toe down. 681 00:27:16,920 --> 00:27:18,396 We stay present. 682 00:27:18,396 --> 00:27:22,076 Gonna take a couple beautiful breaths here. 683 00:27:22,076 --> 00:27:24,083 Try to stay focused on your breath 684 00:27:24,083 --> 00:27:26,171 and present, rather than checking out. 685 00:27:26,171 --> 00:27:27,402 Stay checked in. 686 00:27:27,402 --> 00:27:31,275 (deep breathing) 687 00:27:48,946 --> 00:27:50,806 And to come out of the posture, 688 00:27:50,806 --> 00:27:52,186 connect to your center first. 689 00:27:52,186 --> 00:27:53,799 Hug the lower ribs in. 690 00:27:53,799 --> 00:27:56,010 Find this support in the back body 691 00:27:56,010 --> 00:27:57,973 by engaging your core. 692 00:27:57,973 --> 00:28:00,526 Take the hands to the outer edges of your mat, 693 00:28:00,526 --> 00:28:02,802 and snuggle the shoulder blades together. 694 00:28:02,802 --> 00:28:04,878 Use this as a little resistance here on your mat 695 00:28:04,878 --> 00:28:07,736 to press up into the elbows. 696 00:28:07,736 --> 00:28:09,128 And then slowly, mindfully, 697 00:28:09,128 --> 00:28:11,472 use the hands to press back up. 698 00:28:11,472 --> 00:28:13,121 Great, to come out of the posture, 699 00:28:13,121 --> 00:28:14,712 I'm gonna walk the palms forward. 700 00:28:14,712 --> 00:28:16,198 Press into the tops of the feet. 701 00:28:16,198 --> 00:28:17,185 This is super important. 702 00:28:17,185 --> 00:28:19,455 Keep the feet active always to protect the knees, 703 00:28:19,455 --> 00:28:21,894 and we come back up. 704 00:28:21,894 --> 00:28:23,368 Beautiful. 705 00:28:23,368 --> 00:28:26,393 From here, I'm gonna swing the legs to one side. 706 00:28:26,393 --> 00:28:28,367 Come back to seated, 707 00:28:28,367 --> 00:28:32,060 and this is where we all meet up legs out long. 708 00:28:32,060 --> 00:28:34,172 And just feel, I can even see, 709 00:28:34,172 --> 00:28:37,539 just the blood rushing to my feet, so awesome. 710 00:28:37,539 --> 00:28:40,583 So nice, soften, maybe wiggle the toes. 711 00:28:40,583 --> 00:28:43,758 And then you know what pose is next, Shavasana. 712 00:28:44,594 --> 00:28:46,550 So, if you're short on time, 713 00:28:46,550 --> 00:28:49,254 just lay back for a couple breaths, 714 00:28:49,254 --> 00:28:52,255 giving thanks for your body, and for this practice. 715 00:28:52,255 --> 00:28:54,021 And you should be proud of yourself 716 00:28:54,021 --> 00:28:57,540 for taking the time to tend to it 717 00:28:57,540 --> 00:28:58,783 as I like to say. 718 00:28:58,783 --> 00:29:01,045 If time allows, spend a little more time here, 719 00:29:01,045 --> 00:29:02,995 just relaxing and letting go. 720 00:29:02,995 --> 00:29:06,327 Allowing the nutrients of your practice to settle in. 721 00:29:06,327 --> 00:29:07,931 I'm gonna use my blanket here, 722 00:29:07,931 --> 00:29:09,313 allowing the head to spill off. 723 00:29:09,313 --> 00:29:10,207 Oh, so nice. 724 00:29:10,207 --> 00:29:12,051 And then just give it a big breath in. 725 00:29:12,051 --> 00:29:13,458 (inhaling) 726 00:29:13,458 --> 00:29:17,000 And a big breath out to relax the feet. 727 00:29:17,000 --> 00:29:19,174 And then travel up from your feet, 728 00:29:19,174 --> 00:29:20,510 doing a full body scan. 729 00:29:20,510 --> 00:29:24,408 Just softening and letting go of any tension, 730 00:29:24,408 --> 00:29:26,083 any tightness. 731 00:29:28,967 --> 00:29:29,988 Life is good. 732 00:29:29,988 --> 00:29:31,842 (exhaling breath) 733 00:29:33,946 --> 00:29:35,168 Alright my sweet friends, 734 00:29:35,168 --> 00:29:37,825 if you're in Shavasana, you can stay there as long 735 00:29:37,825 --> 00:29:40,577 as humanly possible. 736 00:29:40,577 --> 00:29:42,481 Bookmark this video. 737 00:29:42,481 --> 00:29:45,023 Favorite it so you can return to it easily. 738 00:29:45,023 --> 00:29:46,796 Share it with your friends, your family. 739 00:29:46,796 --> 00:29:49,921 I think we can all benefit from more feet love, 740 00:29:49,921 --> 00:29:53,217 attention to the feet, so that we can stay active 741 00:29:53,217 --> 00:29:56,144 and become more active in our daily lives, 742 00:29:56,144 --> 00:29:58,626 so that we can be super happy and super healthy. 743 00:29:58,626 --> 00:30:00,566 Subscribe to the channel if you haven't already. 744 00:30:00,566 --> 00:30:02,610 Questions and comments are always welcome below, 745 00:30:02,610 --> 00:30:03,887 and we'll see you next week. 746 00:30:03,887 --> 00:30:05,906 Free yoga videos every Wednesday. 747 00:30:05,906 --> 00:30:07,255 Take good care. 748 00:30:07,255 --> 00:30:08,605 Namaste. 749 00:30:08,605 --> 00:30:13,071 (bouncy, lively strumming and drumming music)