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hey everyone welcome to yoga with

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Adriene I'm Adriene and today we have

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yoga for when you're in a bad mood okay

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it happens you're in a bad mood you

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don't know what to do you don't want to

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do destructive things you don't want to

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drink a bottle of tequila or do you

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here's a little sequence that we put

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together to support you this is a

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request that I get a lot and so I

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thought we would go ahead and do it and

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I sequence to hopefully nurture you

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support you help you help you feel like

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you're not alone we all get in those

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terrible moods and hopefully by the end

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of it

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you will have found what feels good

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Child's Pose

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you can use a blanket or a towel on the

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knees if you need bringing them as wide

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as your yoga mat bringing the two big

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toes together and then just come on now

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let's let's start right here right now

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turning it around so I'll reach the

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fingertips forward you can take your

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eyes off the video here allow your

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forehead that third eye point particular

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to come to your mat if the shoulders

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feel kind of tight or pinched here go

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ahead and widen the palms a bit then

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take a big breath in my friends and use

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your exhale to just relax your heart

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down to the earth big breath in and

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wherever you are today take a nice

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exhale out through the mouth we take a

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second here just kind of bowing to the

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big picture surrendering to that which

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is greater than us and maybe already you

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can find just a sense of ease or a

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little joy and like yeah it's been a

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tough day or things that have led me to

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this point

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you know I don't necessarily have to

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attach myself to I can take this

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opportunity to put them aside to let

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them go or begin the process at least

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we're just going to take a couple quiet

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moments here if you're uncomfortable

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here you have a couple options you can

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lift up on the hips and bring the knees

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underneath the hips and come to a more

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puppy posture you can you know use a

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block underneath the sit bones and come

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to us here with the hands before it's we

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have lots of options here

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if extended Child's Pose is totally out

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of your practice you can just begin this

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practice in sukhasana with the head

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bowing to the chest we have lots of

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options so for me I'm hearing the sounds

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of the birds outside you might hear them

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do you might just close your eyes here

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and relax your shoulders and just notice

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how you feel

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notice the quality of air in the room

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begin to expand your awareness to the

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sounds around you and again if you're if

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you're frustrated just allow yourself to

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feel that way and I invite you to use

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this amazing tool that we have in yoga

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of the breath to begin to soften

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whatever that means to you begin to

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lengthen the inhalation and begin to

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extend or lengthen the exhale for your

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last couple of moments or breath here

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you might Rock the head gently side to

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side kind of massaging that third eye

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point nice easy kind gentle wake-up call

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bringing ourselves out of that thinking

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mind or the toxic thought world away

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from your troubles and back to this

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sense of ease sense of joy lives inside

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you when you're ready spread the palms

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super wide like starfish and lift your

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heart to come up to all fours so we're

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moving from the heart today lift your

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heart all the way up walk your knees

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underneath the hip points if you are in

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cross-legged go ahead and me

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here now on all fours

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toes are in line with the ankles ankles

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in line with the knees wrists underneath

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the shoulders as you press away from

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your yoga mat Rock front and back create

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a nice long line from the crown of the

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head to the tip of the tailbone then

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find your alignment inhale in exhale out

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through the mouth big breath in exhale

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sigh it out and then we'll come into a

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nice gentle stretching via cat cow big

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breath in as you drop the belly open

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your heart shoulders relax down and

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close your eyes begin to curl the

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tailbone under round the spine on a big

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exhale navel to spine release the crown

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of the head down continue in your own

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rhythm in your own time keeping it soft

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and easy

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use your breath to stay in the moment

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consider that energetic body here so

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we're not just moving the spine but

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really kind of waking up the energetic

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systems the natis kind of saying okay

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I'm going to cleanse and allow the you

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know the the tools of yoga or the

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nutrients of my practice to kind of

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clear the path so that I can feel better

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curl the toes under come back to a nice

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long spine walk the palms forward just a

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hair and then we're going to drop the

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elbows down walk the knees back heart to

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earth pose here I'm going to slowly open

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up through the shoulders stretch the

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belly and melt my heart back towards my

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kneecaps stay rooted through your

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knuckles here forehead may or may not

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come to the floor here and we breathe

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you might gently Rock the tail gently

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side to side so this could just be a

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nice shoulder opener or heart opener for

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you just could be just a nice stretch in

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the spine the back body or this could be

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that and more this could be a moment

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where you laugh something off maybe you

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cry something out limit knows this is

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totally an awesome shape you can just

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like take a bird's-eye view of yourself

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here think about this shape in other

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cultures I mean this is a true surrender

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I just kind of bowing to the big picture

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again say you know it is whatever you

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want it to be but just a little reminder

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that there's there's lots in these

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shapes let's not just be stretching

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right okay from here I'm going to slowly

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anchor my navel to my spine just for a

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little support and come onto my belly

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using the elbows and the palms to kind

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of guide myself through I come to a nice

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sphinx pose here person to the tops of

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the feet press into the pubic bone find

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length through the crown of the head as

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you slowly open your heart forward press

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into your foundation so press

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the elbows press on all ten knuckles

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inhale in smile exhale turn your nose

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towards your left shoulder stretch

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through the right side of your neck see

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if you can engage through the legs maybe

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even lifting the kneecaps a little bit

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here as you breathe in and dropping the

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chin to the chest as you breathe out

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stay pressing up and out of your arms

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your forearms here as you take the nose

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to the right shoulder now breathe into

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the left side of your neck stretch

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stretch stretch lift your kneecaps

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breathe in and exhale back to Center

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awesome release everything draw your

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palms underneath your shoulders curl

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your toes under and strong like bull

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press up to plank pose rock front

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rock back Rock front rock back and then

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sit it all the way to downward-facing

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dog

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awesome job my friends pedal it out find

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a little movement man work through it

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here big big breaths in through the

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nostrils and big breaths out through the

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nose or mouth you pick after a little

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bit of movement find stillness draw the

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tops of the shoulders away from the ears

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inner thighs in towards each other so we

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have these two spirals one going out and

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one inner thighs going in find stillness

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close your eyes hug your lower ribs in

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just a hair breathe

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awesome then soften through the knees

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and go for a nice slow almost meditative

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walk towards the front edge of your mat

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so we're not here to taskmaster we're

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here to find what feels good so enjoy

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this walk up towards the front and then

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enjoy your forward fold

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grab the elbow so if it feels good

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stretch the back body by bending the

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knees as generously as you need close

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your eyes relax your jaw Rock front rock

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back breathe in and as you breathe out

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drop the arms

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inhale lift halfway long beautiful neck

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use your exhale to float it down repeat

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inhale lift up halfway

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nice figure seven with the body here as

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you play use your exhale to slide it

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down and one more time inhale awakening

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the spine supporting the bones exhale

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come down great now we're going to do a

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nice slow rag doll as slow as you can go

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today slowly rolling up to a nice

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standing position

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and when you arrive take a couple

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seconds

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to lift and lengthen up through the

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crown to relax your shoulders down away

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from your ears to just notice where

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you're kind of holding your weight on

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your feet might Rock a little front and

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back you might notice if you're

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clenching in your butt or anywhere else

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this kind of notice maybe you take some

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loops of the shoulders maybe take some

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circles with the nose maybe fix your

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pants or your hair whatever it feels

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good here massage the wrists and then

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after you've kind of gone through these

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things then bring the feet together and

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come to stillness so I'll give you a

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little bit of time to do whatever it is

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that feels good and we'll meet in

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Tadasana feet together in hands at the

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heart

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so when you arrive there we get to

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deepen your breath spread awareness

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through all four corners of your feet

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and begin to draw energy up from the

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soles of your feet let it travel up

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through the arches of your feet the

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kneecaps lift tailbone grows heavy and

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we lift up through the heart

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then find softness in the knees and on

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an inhale we'll drop the fingertips down

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to come a big full body stretch here

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stretch reach for the sky and then

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exhale down we go forward fold inhale

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halfway lift exhale bow inhale step or

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hop it back to plank stick with me hang

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with me we don't have a very long

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practice today so we're going to give it

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our all we're going to work through it

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we're going to pedal the knees here in

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plank we're going to press away from the

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yoga mat kind of dome through the upper

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back body

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so just stimulating the lines of energy

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the meridians of energy work it out if

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this if this brings on a breath that's

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new to you that's here then we'll slowly

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lower the knees down hug the elbows into

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the side body and come onto the belly

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big breath in as you lift up Cobra and

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you might take a second here to just

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find length and work it out use an

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exhale to slowly release with control

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curl the toes under back up to that

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plank you got it ready inhale in exhale

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press up Rock front rock back Rock front

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and then take it to downward facing dog

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inhale in through the nostrils exhale

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blowing air through your ankles heyo

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inhale in exhale let something go blow

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it out through your lips email it exhale

273
00:14:52,220 --> 00:14:54,440
out awesome

274
00:14:54,440 --> 00:14:56,510
repeat the slow walk from before up

275
00:14:56,510 --> 00:14:57,860
towards the front edge or bend your

276
00:14:57,860 --> 00:15:00,230
knees generously and practice hopping up

277
00:15:00,230 --> 00:15:01,320
towards the front edge

278
00:15:01,320 --> 00:15:09,779
and exhale forward fold inhale halfway

279
00:15:09,779 --> 00:15:14,610
lift exhale down inhale reach the

280
00:15:14,610 --> 00:15:17,040
fingertips all the way up reach for the

281
00:15:17,040 --> 00:15:22,970
stars exhale hands at the heart

282
00:15:22,970 --> 00:15:25,380
interlace the fingertips press the palms

283
00:15:25,380 --> 00:15:27,660
forward up and back feet are together

284
00:15:27,660 --> 00:15:29,329
here

285
00:15:29,329 --> 00:15:31,589
climbing up up up stretching the side

286
00:15:31,589 --> 00:15:34,709
body then inhale looking up towards the

287
00:15:34,709 --> 00:15:38,389
thumbs exhale take it to the right

288
00:15:38,389 --> 00:15:43,730
inhale to Center take it to the left

289
00:15:43,730 --> 00:15:50,300
inhale Center to the right inhale Center

290
00:15:50,300 --> 00:15:51,930
to the left

291
00:15:51,930 --> 00:15:53,639
bloods flowing the opposite direction as

292
00:15:53,639 --> 00:15:55,290
we release the hands reach for the sky

293
00:15:55,290 --> 00:15:56,720
one more time big breath in and then

294
00:15:56,720 --> 00:16:04,380
exhale let it all go feels awesome cool

295
00:16:04,380 --> 00:16:06,750
so from here I'm going to bring the feet

296
00:16:06,750 --> 00:16:07,889
hip width apart I'm going to go into a

297
00:16:07,889 --> 00:16:10,139
little balancing sequence but it's not

298
00:16:10,139 --> 00:16:11,940
going to be too challenging so we'll

299
00:16:11,940 --> 00:16:15,060
work at different levels first level is

300
00:16:15,060 --> 00:16:17,370
big toe come onto your right big toe and

301
00:16:17,370 --> 00:16:19,709
hang out here palms together at the

302
00:16:19,709 --> 00:16:21,389
heart here lifting the sternum to the

303
00:16:21,389 --> 00:16:22,050
thumbs

304
00:16:22,050 --> 00:16:24,389
maybe you begin to lift the big toe up

305
00:16:24,389 --> 00:16:30,540
maybe not just playing here working on

306
00:16:30,540 --> 00:16:33,870
hugging into the midline we're going

307
00:16:33,870 --> 00:16:35,459
into tree so taking a step further you

308
00:16:35,459 --> 00:16:37,860
might grab that right ankle maybe bring

309
00:16:37,860 --> 00:16:40,860
that right heel up towards your Center

310
00:16:40,860 --> 00:16:43,319
here maybe it presses into the left

311
00:16:43,319 --> 00:16:46,350
thigh and the left thigh back everyone

312
00:16:46,350 --> 00:16:48,870
tuck your pelvis tailbone grows heavy we

313
00:16:48,870 --> 00:16:50,790
can also practice this below the knee or

314
00:16:50,790 --> 00:16:52,800
if you're on the big toe here you can

315
00:16:52,800 --> 00:16:55,459
begin to turn out through the hip and

316
00:16:55,459 --> 00:17:02,399
practice here so the great thing about

317
00:17:02,399 --> 00:17:04,260
balancing poses is they kind of require

318
00:17:04,260 --> 00:17:06,390
our attention they require our focus

319
00:17:06,390 --> 00:17:09,449
which can be great if you're having a

320
00:17:09,449 --> 00:17:11,220
bad day because you kind of anchor your

321
00:17:11,220 --> 00:17:13,140
attention on your breath and you have to

322
00:17:13,140 --> 00:17:15,020
focus on your day

323
00:17:15,020 --> 00:17:17,369
focus on what's going on in the body and

324
00:17:17,369 --> 00:17:21,839
support yourself if you're feeling

325
00:17:21,839 --> 00:17:23,220
adventurous or feeling a little freedom

326
00:17:23,220 --> 00:17:25,800
maybe you take mudra and the hands or

327
00:17:25,800 --> 00:17:27,150
maybe take it from variation with the

328
00:17:27,150 --> 00:17:30,840
arms if you're feeling really frisky you

329
00:17:30,840 --> 00:17:32,640
might even take it forward fold here you

330
00:17:32,640 --> 00:17:34,820
know you never know

331
00:17:34,820 --> 00:17:39,990
beginners maybe hold off on that so

332
00:17:39,990 --> 00:17:41,460
we're taking variations we're holding

333
00:17:41,460 --> 00:17:42,870
onto our balance for remembering the

334
00:17:42,870 --> 00:17:44,730
importance of taking responsibility for

335
00:17:44,730 --> 00:17:47,370
our own happiness in balancing postures

336
00:17:47,370 --> 00:17:53,460
and in life and however you want we'll

337
00:17:53,460 --> 00:17:55,980
slowly release and you can either let it

338
00:17:55,980 --> 00:17:57,780
go today normally I say come out with

339
00:17:57,780 --> 00:17:59,220
control and grace sometimes it's just

340
00:17:59,220 --> 00:18:02,040
good to let it go or maybe you come out

341
00:18:02,040 --> 00:18:04,590
with a more controlled pace same thing

342
00:18:04,590 --> 00:18:08,130
on the other side so one thing I love

343
00:18:08,130 --> 00:18:09,360
about the channel is we're like so

344
00:18:09,360 --> 00:18:11,520
diverse right we are all different

345
00:18:11,520 --> 00:18:15,060
levels we have many different age groups

346
00:18:15,060 --> 00:18:18,840
body types cultures practicing so all

347
00:18:18,840 --> 00:18:20,700
the more reason I think for us all to

348
00:18:20,700 --> 00:18:22,170
give ourselves permission to even just

349
00:18:22,170 --> 00:18:24,510
have a tree pose here lifting the big

350
00:18:24,510 --> 00:18:28,710
toe up and down kind of working on you

351
00:18:28,710 --> 00:18:30,450
know not collapsing that hip or whatever

352
00:18:30,450 --> 00:18:32,280
it is you're working with and then when

353
00:18:32,280 --> 00:18:35,970
you're ready come into the shape maybe

354
00:18:35,970 --> 00:18:42,900
it's not today tailbone grows heavy we

355
00:18:42,900 --> 00:18:45,020
press the right thigh back into the left

356
00:18:45,020 --> 00:18:49,170
foot top of the left thigh bone excuse

357
00:18:49,170 --> 00:18:49,470
me

358
00:18:49,470 --> 00:18:51,030
melts down in a way we find that

359
00:18:51,030 --> 00:18:53,310
rotation we begin to open up through

360
00:18:53,310 --> 00:18:57,870
here lift your heart everyone take a

361
00:18:57,870 --> 00:19:00,870
mantra or take an arm variation if that

362
00:19:00,870 --> 00:19:03,350
feels good

363
00:19:08,170 --> 00:19:19,430
and we focus back in on the breath when

364
00:19:19,430 --> 00:19:21,200
you feel satisfied we'll come out of the

365
00:19:21,200 --> 00:19:25,340
pose and we'll come back to the head of

366
00:19:25,340 --> 00:19:27,520
the mat if you aren't there already

367
00:19:27,520 --> 00:19:30,320
take a big sweeping breath in inhale

368
00:19:30,320 --> 00:19:35,030
reach it up exhale down you go step or

369
00:19:35,030 --> 00:19:37,670
hop it back to plank try slowly lower

370
00:19:37,670 --> 00:19:40,310
down to your Cobra or chaturanga to

371
00:19:40,310 --> 00:19:45,730
upward facing dog inhale open your heart

372
00:19:45,730 --> 00:19:48,850
exhale downward facing dog

373
00:19:48,850 --> 00:19:54,680
big breath in big breath out drop the

374
00:19:54,680 --> 00:19:56,090
left heel lift the right leg up high

375
00:19:56,090 --> 00:19:57,950
bend your right knee squeeze it up and

376
00:19:57,950 --> 00:20:00,290
in come to a nice lunge pivoting on the

377
00:20:00,290 --> 00:20:02,660
back foot will rise up strong warrior

378
00:20:02,660 --> 00:20:07,970
one inhale in exhale relax your

379
00:20:07,970 --> 00:20:14,240
shoulders down inhale in exhale charge

380
00:20:14,240 --> 00:20:16,190
your left inner thigh strong foundation

381
00:20:16,190 --> 00:20:21,530
here big breath in and then on an exhale

382
00:20:21,530 --> 00:20:26,020
we'll open out warrior two big breath in

383
00:20:26,020 --> 00:20:32,210
big breath out big breath in big breath

384
00:20:32,210 --> 00:20:34,520
out dropping the left fingertips down we

385
00:20:34,520 --> 00:20:36,620
carve a line through space pivot on the

386
00:20:36,620 --> 00:20:38,540
back foot come to a nice strong high

387
00:20:38,540 --> 00:20:39,740
lunge well I'm going to do one high

388
00:20:39,740 --> 00:20:41,990
lunge on each side so dig deep breathe

389
00:20:41,990 --> 00:20:44,330
deep lengthen tailbone down navel and

390
00:20:44,330 --> 00:20:46,420
pull the right hip crease back smile

391
00:20:46,420 --> 00:20:50,810
strong warrior and then exhale down you

392
00:20:50,810 --> 00:20:54,410
go great step the right toes back come

393
00:20:54,410 --> 00:20:58,190
straight to your downward dog drop the

394
00:20:58,190 --> 00:21:00,410
right heel lift the right leg excuse me

395
00:21:00,410 --> 00:21:03,560
left leg high yellow bend the left knee

396
00:21:03,560 --> 00:21:06,100
squeeze it up and into your lunge

397
00:21:06,100 --> 00:21:08,330
nice low lunge here then when you're

398
00:21:08,330 --> 00:21:10,520
ready pivot on the back foot reach the

399
00:21:10,520 --> 00:21:12,530
fingertips up we come to warrior one you

400
00:21:12,530 --> 00:21:16,430
know that that phrase be a warrior not a

401
00:21:16,430 --> 00:21:20,600
warrior we can apply that here I like it

402
00:21:20,600 --> 00:21:21,200
cheesy

403
00:21:21,200 --> 00:21:23,480
like inhale warrior one big breath in

404
00:21:23,480 --> 00:21:25,880
stretch exhale dig into your foundation

405
00:21:25,880 --> 00:21:31,460
draw energy up from the centerline find

406
00:21:31,460 --> 00:21:38,420
your breath so important then when

407
00:21:38,420 --> 00:21:40,450
you're ready take it out to warrior two

408
00:21:40,450 --> 00:21:43,780
pull the pinkies back find your breath

409
00:21:43,780 --> 00:21:46,160
our practice is almost done we're about

410
00:21:46,160 --> 00:21:47,450
to flip our burgers and take it down

411
00:21:47,450 --> 00:21:48,040
anyway

412
00:21:48,040 --> 00:21:52,250
breathing deep okay here we go

413
00:21:52,250 --> 00:21:54,140
dropping the right fingertips down pivot

414
00:21:54,140 --> 00:21:56,150
on the right toes strong high lunge

415
00:21:56,150 --> 00:21:58,010
eventually we want to get this left hand

416
00:21:58,010 --> 00:22:00,170
parallel to the mat but maybe not today

417
00:22:00,170 --> 00:22:03,790
right so just a place to work towards

418
00:22:03,790 --> 00:22:05,900
you might bend your right you scoop the

419
00:22:05,900 --> 00:22:07,460
tailbone under here if it feels right

420
00:22:07,460 --> 00:22:10,000
inhale and hug everything to the midline

421
00:22:10,000 --> 00:22:12,020
remember you are responsible for your

422
00:22:12,020 --> 00:22:13,430
own happiness and that is a tough thing

423
00:22:13,430 --> 00:22:14,660
sometimes but it's also a beautiful

424
00:22:14,660 --> 00:22:16,640
thing so one more breath here as you

425
00:22:16,640 --> 00:22:18,380
spread your fingertips in celebration of

426
00:22:18,380 --> 00:22:21,980
just that big breath in and exhale

427
00:22:21,980 --> 00:22:25,010
release down awesome plant the palms

428
00:22:25,010 --> 00:22:27,320
step the left toes back if you want to

429
00:22:27,320 --> 00:22:28,700
sneak in a vinyasa here you can

430
00:22:28,700 --> 00:22:31,400
otherwise we'll lower the knees walk the

431
00:22:31,400 --> 00:22:33,550
big toes excuse me the knees together

432
00:22:33,550 --> 00:22:37,460
big toes to touch and we come into a

433
00:22:37,460 --> 00:22:39,710
full Child's Pose swimming the arms

434
00:22:39,710 --> 00:22:42,490
around forehead to the mat below asana

435
00:22:42,490 --> 00:22:45,230
take about five awesome quiet breaths

436
00:22:45,230 --> 00:22:48,580
here to just be

437
00:22:54,400 --> 00:22:57,580
soften through the fingertips use your

438
00:22:57,580 --> 00:23:00,899
breath to stretch the back body

439
00:23:09,049 --> 00:23:13,889
hmm awesome rod bring the palms up

440
00:23:13,889 --> 00:23:18,389
slowly will rise up bring the knees as

441
00:23:18,389 --> 00:23:20,309
wide as the mat big toes still together

442
00:23:20,309 --> 00:23:21,539
just like we were at the beginning of

443
00:23:21,539 --> 00:23:24,330
our practice and if you know me you know

444
00:23:24,330 --> 00:23:25,429
where I'm headed

445
00:23:25,429 --> 00:23:27,989
nothing will change your day around or

446
00:23:27,989 --> 00:23:30,029
piss you off just King like a lion's

447
00:23:30,029 --> 00:23:31,649
breath and we're actually going to do

448
00:23:31,649 --> 00:23:34,909
full lines pose today so knees are wide

449
00:23:34,909 --> 00:23:37,619
toes are together I'm not just

450
00:23:37,619 --> 00:23:39,869
loosey-goosey in my legs ok that's how

451
00:23:39,869 --> 00:23:42,840
we have knee issues ok so I'm a little

452
00:23:42,840 --> 00:23:45,840
bit engaged in my legs pelvis tilts out

453
00:23:45,840 --> 00:23:49,109
I'm like I'm conscious still of what's

454
00:23:49,109 --> 00:23:52,559
going on down below graded by its

455
00:23:52,559 --> 00:23:56,129
Adriene ok turn the fingertips towards

456
00:23:56,129 --> 00:23:59,489
you stretch the arms and if you're new

457
00:23:59,489 --> 00:24:00,600
to the practice you might be like whoa

458
00:24:00,600 --> 00:24:02,489
can't do that so you can stay on your

459
00:24:02,489 --> 00:24:05,669
fingertips here like this loop the

460
00:24:05,669 --> 00:24:06,960
shoulders forward up and back fine

461
00:24:06,960 --> 00:24:11,820
length nice tilt through the pelvis and

462
00:24:11,820 --> 00:24:13,499
here we go we're going to do three Lyons

463
00:24:13,499 --> 00:24:14,039
breaths

464
00:24:14,039 --> 00:24:16,139
don't you dare just sit there and watch

465
00:24:16,139 --> 00:24:19,350
me do it do it with me here we go big

466
00:24:19,350 --> 00:24:22,289
breath in through the nostrils exhale

467
00:24:22,289 --> 00:24:26,909
Lions breath tongue out full Lions pose

468
00:24:26,909 --> 00:24:41,909
go for it let it go awesome slowly

469
00:24:41,909 --> 00:24:43,769
release off the wrists little counter

470
00:24:43,769 --> 00:24:45,600
pose here as we come to thriller arms or

471
00:24:45,600 --> 00:24:54,059
zombie arms here stretch great that will

472
00:24:54,059 --> 00:24:56,450
come to all fours

473
00:24:56,600 --> 00:24:59,549
walk the knees together swing the legs

474
00:24:59,549 --> 00:25:02,489
to one side and slowly come through to

475
00:25:02,489 --> 00:25:06,869
seated awesome work my friends if you're

476
00:25:06,869 --> 00:25:09,090
new to the Lions breath we have a whole

477
00:25:09,090 --> 00:25:10,619
video on lions pose

478
00:25:10,619 --> 00:25:13,830
that's quite embarrassing for me and

479
00:25:13,830 --> 00:25:15,929
hopefully quite fun for you ok

480
00:25:15,929 --> 00:25:17,580
so we'll bring the hands behind the

481
00:25:17,580 --> 00:25:20,820
thighs here and then with control might

482
00:25:20,820 --> 00:25:22,659
as well enjoy this slow roll down

483
00:25:22,659 --> 00:25:24,840
engaging the core engaging your Center

484
00:25:24,840 --> 00:25:27,700
massaging the booty if the legs come up

485
00:25:27,700 --> 00:25:31,629
no worries slowly we roll down and then

486
00:25:31,629 --> 00:25:32,950
eventually we'll hug the knees into the

487
00:25:32,950 --> 00:25:35,619
chest give yourself a big ol hug never

488
00:25:35,619 --> 00:25:37,809
was there a more important day right and

489
00:25:37,809 --> 00:25:40,509
doing this yoga if you're in a bad mood

490
00:25:40,509 --> 00:25:43,149
to give yourself a nice big hug here

491
00:25:43,149 --> 00:25:45,039
draw the shoulder blades down the back

492
00:25:45,039 --> 00:25:51,849
body also then release the soles the

493
00:25:51,849 --> 00:25:54,190
feet to the mat interlace the fingertips

494
00:25:54,190 --> 00:25:57,629
behind the right thigh sand the left I

495
00:25:57,629 --> 00:25:59,679
don't know what's wrong with me today

496
00:25:59,679 --> 00:26:02,950
left heel up just did it again right

497
00:26:02,950 --> 00:26:04,899
heel up towards the sky you know all

498
00:26:04,899 --> 00:26:07,450
everyone every yoga teacher is human and

499
00:26:07,450 --> 00:26:09,489
makes mistakes but I really don't make

500
00:26:09,489 --> 00:26:11,679
so many left and right mistakes and I

501
00:26:11,679 --> 00:26:15,399
think I have allergy brain Thank You

502
00:26:15,399 --> 00:26:17,590
Austin allergies at least the Sun is out

503
00:26:17,590 --> 00:26:20,349
okay pressing the right hamstring into

504
00:26:20,349 --> 00:26:22,599
the palms if you have a block it's super

505
00:26:22,599 --> 00:26:24,369
awesome to press the Block into your

506
00:26:24,369 --> 00:26:27,549
hamstring and press the hamstring into

507
00:26:27,549 --> 00:26:31,149
the blocks I have this definite push and

508
00:26:31,149 --> 00:26:32,950
pull going on here so I'm not just kind

509
00:26:32,950 --> 00:26:36,549
of hanging out I'm really engaging you

510
00:26:36,549 --> 00:26:40,389
can point and flex your right foot you

511
00:26:40,389 --> 00:26:41,739
can keep the left foot

512
00:26:41,739 --> 00:26:44,109
on the ground or next step is to extend

513
00:26:44,109 --> 00:26:45,399
the left leg out long and I'm going to

514
00:26:45,399 --> 00:26:46,629
find that same sit bone to heel

515
00:26:46,629 --> 00:26:48,940
connection here so you might be here if

516
00:26:48,940 --> 00:26:53,349
you have a strap you might be here might

517
00:26:53,349 --> 00:26:58,749
be here stay here or last layer - this

518
00:26:58,749 --> 00:27:00,519
is I'm going to slowly anchor navel to

519
00:27:00,519 --> 00:27:02,889
spine and peel the nose up towards the

520
00:27:02,889 --> 00:27:04,929
top of the thighbone or the knee again

521
00:27:04,929 --> 00:27:07,059
you might be here you might be here here

522
00:27:07,059 --> 00:27:09,179
all these options

523
00:27:09,179 --> 00:27:11,830
notice how your yoga mat is supporting

524
00:27:11,830 --> 00:27:13,299
you your yoga practice how's your back

525
00:27:13,299 --> 00:27:15,580
in this moment see where I'm going with

526
00:27:15,580 --> 00:27:18,460
that big breath in use an exhale to

527
00:27:18,460 --> 00:27:20,470
release everything down full body

528
00:27:20,470 --> 00:27:24,159
stretch exhale big bear hug hug your

529
00:27:24,159 --> 00:27:26,080
knees in towards your heart same thing

530
00:27:26,080 --> 00:27:28,690
on the other side right foot to the

531
00:27:28,690 --> 00:27:31,259
earth interlace behind the left

532
00:27:31,259 --> 00:27:33,460
hamstring

533
00:27:33,460 --> 00:27:36,520
so on the left leg up high begin to

534
00:27:36,520 --> 00:27:41,920
breathe deep if you know where you're

535
00:27:41,920 --> 00:27:43,440
going you can go ahead and go there

536
00:27:43,440 --> 00:27:45,820
closing the eyes trusting yourself

537
00:27:45,820 --> 00:27:47,500
listening to your breath

538
00:27:47,500 --> 00:27:55,240
I might extend the right leg out next

539
00:27:55,240 --> 00:27:57,520
layer is you might begin to peel the

540
00:27:57,520 --> 00:28:00,600
nose up towards the knee

541
00:28:08,580 --> 00:28:10,570
wherever you are take one more big

542
00:28:10,570 --> 00:28:13,240
breath in here feel your lower back

543
00:28:13,240 --> 00:28:15,880
supported your core engaged stretching

544
00:28:15,880 --> 00:28:18,970
the legs nice and long exhale full body

545
00:28:18,970 --> 00:28:25,210
stretch big breath in and then once

546
00:28:25,210 --> 00:28:26,770
again we'll hug the knees in this time

547
00:28:26,770 --> 00:28:28,809
we'll grab the inner arches of the feet

548
00:28:28,809 --> 00:28:31,390
for a little strut posture so feel your

549
00:28:31,390 --> 00:28:33,190
back support and lengthen your tailbone

550
00:28:33,190 --> 00:28:36,130
down and towards the front edge of your

551
00:28:36,130 --> 00:28:37,780
mat you can hang out here or you can

552
00:28:37,780 --> 00:28:40,960
grab the outer edges of your feet never

553
00:28:40,960 --> 00:28:43,030
was there a day where maybe a little

554
00:28:43,030 --> 00:28:46,840
happy baby playtime would feel nurturing

555
00:28:46,840 --> 00:28:48,850
good maybe even a little play for silly

556
00:28:48,850 --> 00:28:50,380
foursome and I think that's good in

557
00:28:50,380 --> 00:28:52,840
terms of turning our moods around our

558
00:28:52,840 --> 00:28:55,600
days around and it's from this happy

559
00:28:55,600 --> 00:28:58,390
baby that then I will ask you if there's

560
00:28:58,390 --> 00:28:59,620
anything else in your body that you want

561
00:28:59,620 --> 00:29:02,080
to do before we head into shavasana so

562
00:29:02,080 --> 00:29:04,240
maybe it's a bridge pose maybe it's a

563
00:29:04,240 --> 00:29:05,620
supported bridge pose if you have a

564
00:29:05,620 --> 00:29:10,150
block set to bun asana which we also

565
00:29:10,150 --> 00:29:13,750
have a video for maybe you're ready for

566
00:29:13,750 --> 00:29:15,270
shavasana so you head straight there

567
00:29:15,270 --> 00:29:21,630
maybe you do some reclined pigeon

568
00:29:21,630 --> 00:29:27,270
recline one legged pigeon on both sides

569
00:29:27,270 --> 00:29:30,730
maybe you take a nice juicy twist

570
00:29:30,730 --> 00:29:34,960
to let go of any other BS maybe you're

571
00:29:34,960 --> 00:29:36,070
carrying in your body or just like a

572
00:29:36,070 --> 00:29:37,780
camera and with reclined twist because I

573
00:29:37,780 --> 00:29:39,790
know I need detox a little more I'm

574
00:29:39,790 --> 00:29:42,160
still feeling a little frustrated or

575
00:29:42,160 --> 00:29:47,800
whatever so I'm you know I'm kind of

576
00:29:47,800 --> 00:29:50,200
getting in the habit definitely in my

577
00:29:50,200 --> 00:29:51,940
public classes but a little bit on the

578
00:29:51,940 --> 00:29:53,920
channel too of like inviting you to ask

579
00:29:53,920 --> 00:29:56,710
yourself what do I need and what am I

580
00:29:56,710 --> 00:29:58,090
going to do to fulfill that because for

581
00:29:58,090 --> 00:30:00,190
me that's that's the yoga and that's

582
00:30:00,190 --> 00:30:04,360
really what makes this experience yoga

583
00:30:04,360 --> 00:30:06,730
to me and different from a lot of other

584
00:30:06,730 --> 00:30:10,059
yoga experiences just in my opinion so

585
00:30:10,059 --> 00:30:12,780
ask yourself what do I need

586
00:30:12,780 --> 00:30:14,980
maybe I mean let's be honest maybe

587
00:30:14,980 --> 00:30:16,210
you're feeling a little bloated take

588
00:30:16,210 --> 00:30:18,220
that twist or maybe you come for a

589
00:30:18,220 --> 00:30:20,380
couple like yogi bicycles

590
00:30:20,380 --> 00:30:33,820
so to each his own and then when you're

591
00:30:33,820 --> 00:30:38,380
done working I invite you to either

592
00:30:38,380 --> 00:30:39,850
pause the video or get up really fast

593
00:30:39,850 --> 00:30:41,799
and go find a pillow or blanket or

594
00:30:41,799 --> 00:30:43,240
something that makes you feel good

595
00:30:43,240 --> 00:30:45,070
and if you're hot and it's nothing

596
00:30:45,070 --> 00:30:46,929
that's far - now we're going to set

597
00:30:46,929 --> 00:30:49,059
ourselves up for some extra TLC and

598
00:30:49,059 --> 00:30:52,150
shavasana so again I have bolsters and

599
00:30:52,150 --> 00:30:53,110
we have blocks and stuff but I'm just

600
00:30:53,110 --> 00:30:54,940
going to use a basic pillow and blanket

601
00:30:54,940 --> 00:30:56,080
because I feel like that's something we

602
00:30:56,080 --> 00:31:02,710
all have maybe and if you do give thanks

603
00:31:02,710 --> 00:31:04,270
that you do because plenty of people

604
00:31:04,270 --> 00:31:08,158
don't have filling it's actually and

605
00:31:08,370 --> 00:31:13,090
we're just gonna get comfy just kidding

606
00:31:13,090 --> 00:31:17,320
okay so I have a pillow here and a

607
00:31:17,320 --> 00:31:19,690
blankie a soft one I'm gonna cover

608
00:31:19,690 --> 00:31:22,960
myself up I'm gonna allow my arms to

609
00:31:22,960 --> 00:31:24,490
rest gently at my sides if you're still

610
00:31:24,490 --> 00:31:26,110
working you can just kind of let this

611
00:31:26,110 --> 00:31:28,299
video roll out there's no outro on the

612
00:31:28,299 --> 00:31:30,970
video today so that you can hopefully

613
00:31:30,970 --> 00:31:33,850
move from your yoga practice into a

614
00:31:33,850 --> 00:31:35,440
little meditation even if you don't

615
00:31:35,440 --> 00:31:36,909
meditate you might surprise yourself

616
00:31:36,909 --> 00:31:40,299
just a couple moments or maybe longer

617
00:31:40,299 --> 00:31:43,770
maybe fifteen minutes of stillness of

618
00:31:43,770 --> 00:31:46,630
allowing yourself to be with your breath

619
00:31:46,630 --> 00:31:52,059
its natural rhythm so hopefully by now

620
00:31:52,059 --> 00:31:57,190
you're getting a little comfy and as you

621
00:31:57,190 --> 00:31:59,260
do so I just invite you to take a nice

622
00:31:59,260 --> 00:32:02,190
conscious big breath in and then

623
00:32:02,190 --> 00:32:08,169
together we'll choose to let it go close

624
00:32:08,169 --> 00:32:09,340
your eyes

625
00:32:09,340 --> 00:32:11,169
you might practice the mantra allow

626
00:32:11,169 --> 00:32:17,620
release let go totally hear the wind

627
00:32:17,620 --> 00:32:20,159
chimes on my front porch it's awesome

628
00:32:20,159 --> 00:32:22,510
soften through the fingertips soften

629
00:32:22,510 --> 00:32:26,260
through the toes you might even let your

630
00:32:26,260 --> 00:32:28,799
lips part let your mouth open

631
00:32:28,799 --> 00:32:33,210
a little bit of yoga goes a long way a

632
00:32:33,210 --> 00:32:35,909
little bit of conscious breath fuels the

633
00:32:35,909 --> 00:32:38,940
system a little bit of awareness really

634
00:32:38,940 --> 00:32:41,909
nurtures the heart allows us to take a

635
00:32:41,909 --> 00:32:44,399
break from the thinking mind that is so

636
00:32:44,399 --> 00:32:46,980
awesome and wonderful it just gives it a

637
00:32:46,980 --> 00:32:51,750
little break there's a whole crazy world

638
00:32:51,750 --> 00:32:55,080
of thoughts that when manifested can

639
00:32:55,080 --> 00:32:59,880
really take control and so if we allow

640
00:32:59,880 --> 00:33:01,590
negative thoughts or bad thoughts to

641
00:33:01,590 --> 00:33:03,270
take control it's easy to get swallowed

642
00:33:03,270 --> 00:33:06,659
in that bad mood and that's totally okay

643
00:33:06,659 --> 00:33:10,950
but if you're here with me now listening

644
00:33:10,950 --> 00:33:12,630
to this I think you've made the right

645
00:33:12,630 --> 00:33:17,460
choice to use your awareness of the

646
00:33:17,460 --> 00:33:23,240
power of awareness to think thoughts and

647
00:33:23,240 --> 00:33:28,559
move the way that in a way that supports

648
00:33:28,559 --> 00:33:34,668
you doesn't harm you

649
00:33:37,970 --> 00:33:39,769
move and think in a way that doesn't

650
00:33:39,769 --> 00:33:43,490
sabotage you but that makes you feel

651
00:33:43,490 --> 00:33:47,690
good thank you for sharing your time

652
00:33:47,690 --> 00:33:52,250
your breath and your practice please

653
00:33:52,250 --> 00:33:54,500
stay here as long as time allows we'll

654
00:33:54,500 --> 00:33:56,360
let the video roll on a little bit with

655
00:33:56,360 --> 00:34:00,129
you to support you in this quiet time

656
00:34:00,129 --> 00:34:03,490
take good care

657
00:34:29,500 --> 00:34:31,560
you