1 00:00:00,030 --> 00:00:01,589 hey everyone welcome to yoga with 2 00:00:01,589 --> 00:00:03,540 Adriene I'm Adriene and today we have a 3 00:00:03,540 --> 00:00:05,580 quick sequence for when you're feeling 4 00:00:05,580 --> 00:00:10,230 sore so this isn't a big yoga practice 5 00:00:10,230 --> 00:00:12,780 that you know targets every major muscle 6 00:00:12,780 --> 00:00:15,570 group this is just a little ditty that I 7 00:00:15,570 --> 00:00:19,140 think would be great if you're like 24 8 00:00:19,140 --> 00:00:22,560 or 48 hours after your run or workout or 9 00:00:22,560 --> 00:00:24,480 maybe you went to a hot yoga class or 10 00:00:24,480 --> 00:00:26,340 maybe you went to a Zumba class or maybe 11 00:00:26,340 --> 00:00:27,300 you did something that you're really 12 00:00:27,300 --> 00:00:28,289 proud of and your body is definitely 13 00:00:28,289 --> 00:00:30,000 feeling it and you're not necessarily 14 00:00:30,000 --> 00:00:32,279 ready to repeat whatever it is you did 15 00:00:32,279 --> 00:00:34,440 but you want to kind of stretch and 16 00:00:34,440 --> 00:00:36,210 release and do a little 17 00:00:36,210 --> 00:00:38,280 somethin'-somethin okay this is a 18 00:00:38,280 --> 00:00:40,559 request so hop on the mat you actually 19 00:00:40,559 --> 00:00:43,770 you don't need a mat today but hop on 20 00:00:43,770 --> 00:00:44,879 your feet and we're not even going to 21 00:00:44,879 --> 00:00:46,590 get on hands and knees today so this is 22 00:00:46,590 --> 00:00:49,289 just a standing practice so let's hop to 23 00:00:49,289 --> 00:00:51,530 it 24 00:01:00,590 --> 00:01:02,580 okey doke my friends today we're going 25 00:01:02,580 --> 00:01:05,190 to stand anywhere on your value even 26 00:01:05,190 --> 00:01:06,870 need a man for today's practice how 27 00:01:06,870 --> 00:01:10,380 about that but wherever you are we're 28 00:01:10,380 --> 00:01:12,150 just gonna bring the feet together and 29 00:01:12,150 --> 00:01:14,130 we're going to stand up nice and tall 30 00:01:14,130 --> 00:01:17,640 and take a big old breath in and squeeze 31 00:01:17,640 --> 00:01:19,979 the shoulders up to the ears and she's 32 00:01:19,979 --> 00:01:22,770 relaxing and then on an exhale draw the 33 00:01:22,770 --> 00:01:25,800 fingertips down now the shoulder blades 34 00:01:25,800 --> 00:01:28,200 to really anchor down towards the earth 35 00:01:28,200 --> 00:01:32,610 and we create space here in the neck and 36 00:01:32,610 --> 00:01:33,690 shoulders let's do that two more times 37 00:01:33,690 --> 00:01:39,509 inhale really scooping the shoulder sari 38 00:01:39,509 --> 00:01:43,229 forward up and back and then using the 39 00:01:43,229 --> 00:01:46,590 exhale to tag a little weight in the 40 00:01:46,590 --> 00:01:48,600 fingertips and create space one more 41 00:01:48,600 --> 00:01:58,110 time big circles here awesome draw your 42 00:01:58,110 --> 00:02:00,570 chin to your chest here reach the 43 00:02:00,570 --> 00:02:02,640 fingertips let them interlace behind the 44 00:02:02,640 --> 00:02:05,430 tail so no need to lock the legs out 45 00:02:05,430 --> 00:02:06,900 here we can keep kind of a soft just 46 00:02:06,900 --> 00:02:08,639 kind of buoyancy here we're going to 47 00:02:08,639 --> 00:02:12,840 draw the knuckles down and then maybe 48 00:02:12,840 --> 00:02:16,019 away but no need to push it here so I'm 49 00:02:16,019 --> 00:02:18,810 really sore today in my arms my forearms 50 00:02:18,810 --> 00:02:21,480 and the biceps so already I'm getting a 51 00:02:21,480 --> 00:02:23,900 nice stretch here opening up through the 52 00:02:23,900 --> 00:02:25,830 pectorals maybe you're sore from 53 00:02:25,830 --> 00:02:28,290 push-ups or being at the gym and we open 54 00:02:28,290 --> 00:02:32,280 up through the chest last breath here I 55 00:02:32,280 --> 00:02:34,530 invite you to tuck the pelvis just a 56 00:02:34,530 --> 00:02:36,959 little bit allow the tailbone to tail 57 00:02:36,959 --> 00:02:39,720 bone to grow heavy and then we'll lift 58 00:02:39,720 --> 00:02:41,850 the chin up just slightly stretching 59 00:02:41,850 --> 00:02:47,940 through the neck big breath in use your 60 00:02:47,940 --> 00:02:53,370 exhale to break free shake it up awesome 61 00:02:53,370 --> 00:02:55,230 now we're going to bring the feet hip 62 00:02:55,230 --> 00:02:57,540 width apart toes pointing forward and 63 00:02:57,540 --> 00:02:59,880 we're going to inhale it's kind of like 64 00:02:59,880 --> 00:03:02,400 a Tai Chi move here but not as slow I'm 65 00:03:02,400 --> 00:03:04,680 going to really press through the base 66 00:03:04,680 --> 00:03:06,840 of the wrist here and reach the 67 00:03:06,840 --> 00:03:08,190 fingertips up kind of coming to the 68 00:03:08,190 --> 00:03:09,190 zombie arm 69 00:03:09,190 --> 00:03:11,290 stretch stretch stretch forward then 70 00:03:11,290 --> 00:03:13,000 repeat the loop of the shoulders as you 71 00:03:13,000 --> 00:03:18,300 loop forward up and back two more times 72 00:03:18,300 --> 00:03:20,470 so I'm really stretching through the 73 00:03:20,470 --> 00:03:22,030 forearms stretching through the wrists 74 00:03:22,030 --> 00:03:24,930 great for carpal tunnel or one more time 75 00:03:24,930 --> 00:03:28,870 awesome and then pressing forward stop 76 00:03:28,870 --> 00:03:33,430 in under take your right hand to your 77 00:03:33,430 --> 00:03:37,240 left fingers and we begin to pull back 78 00:03:37,240 --> 00:03:40,240 gently shoulders relaxed down and then 79 00:03:40,240 --> 00:03:42,570 we switch 80 00:03:44,610 --> 00:03:48,910 awesome big breath in big breath out 81 00:03:48,910 --> 00:03:52,030 and shake it off awesome 82 00:03:52,030 --> 00:03:54,190 sweep the fingertips all the way up full 83 00:03:54,190 --> 00:03:58,230 body stretch again tuck the pelvis 84 00:03:58,230 --> 00:04:00,610 tailbone grows heavy we inhale reach 85 00:04:00,610 --> 00:04:04,540 reach reach reach long puppy belly here 86 00:04:04,540 --> 00:04:07,630 and then side body stretch taking the 87 00:04:07,630 --> 00:04:10,240 right hand to the left wrist and think 88 00:04:10,240 --> 00:04:14,500 up with the heart up and over nice side 89 00:04:14,500 --> 00:04:19,440 body stretch oh yeah good for me here 90 00:04:19,440 --> 00:04:22,029 right shoulder girdle right shoulder 91 00:04:22,029 --> 00:04:25,000 comes up towards the sky so might be 92 00:04:25,000 --> 00:04:29,220 here so think about lifting your heart 93 00:04:29,610 --> 00:04:33,250 one more big breath in here and big 94 00:04:33,250 --> 00:04:35,950 breath out awesome back to Center go 95 00:04:35,950 --> 00:04:38,470 ahead and relax the arms down and a 96 00:04:38,470 --> 00:04:41,590 couple of neck circles here I like to 97 00:04:41,590 --> 00:04:44,940 imagine drawing circles with the nose 98 00:04:44,940 --> 00:04:55,540 one way and in the other awesome sweep 99 00:04:55,540 --> 00:04:57,190 the arms all the way up big stretch to 100 00:04:57,190 --> 00:04:59,020 your volcano pose draw the shoulders 101 00:04:59,020 --> 00:05:01,810 down tuck the pelvis and then we'll take 102 00:05:01,810 --> 00:05:03,570 this side body stretch to the other side 103 00:05:03,570 --> 00:05:06,460 careful not to come in you know already 104 00:05:06,460 --> 00:05:09,940 collapse think up lift your heart up and 105 00:05:09,940 --> 00:05:12,610 over as we grab the right wrist now and 106 00:05:12,610 --> 00:05:15,000 stretch 107 00:05:19,810 --> 00:05:22,960 find your breath 108 00:05:22,960 --> 00:05:27,830 big ol breath in big breath out 109 00:05:27,830 --> 00:05:31,400 and we'll come back to Center and shake 110 00:05:31,400 --> 00:05:34,910 it off awesome 111 00:05:34,910 --> 00:05:37,250 inhale sweep the arms all the way up and 112 00:05:37,250 --> 00:05:38,870 this time exhale we're gonna bend the 113 00:05:38,870 --> 00:05:40,610 knees generously and come into a forward 114 00:05:40,610 --> 00:05:42,680 fold so I'm going to turn to my side 115 00:05:42,680 --> 00:05:48,110 here and the feet are still hip-width 116 00:05:48,110 --> 00:05:50,030 apart so I'm stretching into the 117 00:05:50,030 --> 00:05:50,960 hamstrings 118 00:05:50,960 --> 00:05:53,500 I'll beginning to stretch into the hips 119 00:05:53,500 --> 00:05:55,790 beginning to stretch the lower back body 120 00:05:55,790 --> 00:05:58,780 by allowing the knee joints to bend 121 00:05:58,780 --> 00:06:02,960 generously grab the elbows you know what 122 00:06:02,960 --> 00:06:04,430 to do you rock a little side to side 123 00:06:04,430 --> 00:06:07,400 find what feels good you can take your 124 00:06:07,400 --> 00:06:09,350 eyes off the video here and you can 125 00:06:09,350 --> 00:06:14,300 breathe more deeply extend your inhale 126 00:06:14,300 --> 00:06:18,950 here make it longer and see if you can 127 00:06:18,950 --> 00:06:21,740 lengthen your exhale as well make sure 128 00:06:21,740 --> 00:06:25,040 you're not holding in the neck take a 129 00:06:25,040 --> 00:06:29,240 little yes a little no then we'll 130 00:06:29,240 --> 00:06:32,060 release the arms and inhale lift to a 131 00:06:32,060 --> 00:06:34,280 flat back position your version careful 132 00:06:34,280 --> 00:06:36,560 not to lock the knees here big breath in 133 00:06:36,560 --> 00:06:40,400 and on your exhale back to that forward 134 00:06:40,400 --> 00:06:42,140 fold uttanasana 135 00:06:42,140 --> 00:06:45,650 a couple breaths here just hang out 136 00:06:45,650 --> 00:06:50,630 chill press into all four corners of the 137 00:06:50,630 --> 00:06:58,280 feet hmmm this is a great stress Buster 138 00:06:58,280 --> 00:07:02,270 to here in Newton asana and then we'll 139 00:07:02,270 --> 00:07:09,650 slowly start a nice roll up coming all 140 00:07:09,650 --> 00:07:12,880 the way back to your Mountain Pose and 141 00:07:12,880 --> 00:07:16,070 when you arrive taking a big old breath 142 00:07:16,070 --> 00:07:20,020 in and a big breath out 143 00:07:20,530 --> 00:07:23,540 awesome bring the feet together here fix 144 00:07:23,540 --> 00:07:28,130 your crazy curly hair and we're going to 145 00:07:28,130 --> 00:07:29,849 shift our weight onto the left foot 146 00:07:29,849 --> 00:07:31,409 hands come to the waistline and we find 147 00:07:31,409 --> 00:07:33,080 that lift in the heart just for a little 148 00:07:33,080 --> 00:07:35,879 balance and stability and slowly I'll 149 00:07:35,879 --> 00:07:38,520 peel my right foot up take your right 150 00:07:38,520 --> 00:07:41,639 hand grab your right ankle and then 151 00:07:41,639 --> 00:07:43,349 squeeze your right knee in towards the 152 00:07:43,349 --> 00:07:44,729 midline squeeze everything into the 153 00:07:44,729 --> 00:07:46,409 midline this energy that we've been 154 00:07:46,409 --> 00:07:47,879 talking about lately on the channel of 155 00:07:47,879 --> 00:07:51,119 hugging in towards the midline now if 156 00:07:51,119 --> 00:07:52,499 you're new to the practice or you're 157 00:07:52,499 --> 00:07:53,819 working on balance and stability you can 158 00:07:53,819 --> 00:07:56,339 bring your hand to a wall here you can 159 00:07:56,339 --> 00:07:59,309 bring your hand to a chair I'm taking a 160 00:07:59,309 --> 00:08:01,409 second here to rotate my right and go 161 00:08:01,409 --> 00:08:04,949 one way and then the other then I mind 162 00:08:04,949 --> 00:08:06,199 just stay here 163 00:08:06,199 --> 00:08:09,240 stretching through that quad maybe I 164 00:08:09,240 --> 00:08:11,339 take my left hand around for a deeper 165 00:08:11,339 --> 00:08:16,019 stretch kind of coming in to the shape 166 00:08:16,019 --> 00:08:18,269 here again remembering this tucking of 167 00:08:18,269 --> 00:08:20,069 the pelvis and this heavy tailbone that 168 00:08:20,069 --> 00:08:25,860 we did before cool stay there 169 00:08:25,860 --> 00:08:27,899 stretching the quad working on balance 170 00:08:27,899 --> 00:08:30,749 lifting your heart or begin to slide 171 00:08:30,749 --> 00:08:34,589 your right hand around to the arch of 172 00:08:34,589 --> 00:08:38,549 your right foot now lifting stretching 173 00:08:38,549 --> 00:08:40,049 opening up through the armpit chest to 174 00:08:40,049 --> 00:08:44,159 your lift and lift lift and lift all 175 00:08:44,159 --> 00:08:47,040 that squeeze the right knee in inhale in 176 00:08:47,040 --> 00:08:50,220 and exhale begin to kick the right foot 177 00:08:50,220 --> 00:08:54,959 up towards the sky so I'll go ahead and 178 00:08:54,959 --> 00:08:59,339 turn this way let's bring the left thumb 179 00:08:59,339 --> 00:09:02,220 to the sturm just to remind the heart 180 00:09:02,220 --> 00:09:03,779 space the heart center the sternum to 181 00:09:03,779 --> 00:09:05,130 lift I'm going to kick up through the 182 00:09:05,130 --> 00:09:06,779 right leg coming into kind of a standing 183 00:09:06,779 --> 00:09:09,000 bow pose here if you will I brighten 184 00:09:09,000 --> 00:09:10,459 through my right foot kick kick kick 185 00:09:10,459 --> 00:09:12,230 stretching through the front body 186 00:09:12,230 --> 00:09:14,430 kicking through the sole the right foot 187 00:09:14,430 --> 00:09:16,410 left hand can come out here and 188 00:09:16,410 --> 00:09:18,060 permission to go ahead and open up 189 00:09:18,060 --> 00:09:20,069 towards the right side so often in 190 00:09:20,069 --> 00:09:21,269 dancer you know we have all these other 191 00:09:21,269 --> 00:09:23,189 poses like this where we keep the hips 192 00:09:23,189 --> 00:09:27,660 squared permission to kind of open it up 193 00:09:27,660 --> 00:09:29,160 towards the right side of your mat or 194 00:09:29,160 --> 00:09:31,259 the right side of the room as you come 195 00:09:31,259 --> 00:09:33,360 into this kind of challenging posture if 196 00:09:33,360 --> 00:09:35,160 you're new to the practice so just play 197 00:09:35,160 --> 00:09:38,309 here if you fall out come back to it use 198 00:09:38,309 --> 00:09:40,690 your breath to inhale expand and find 199 00:09:40,690 --> 00:09:43,870 lift lengthen through the spine and use 200 00:09:43,870 --> 00:09:46,840 your exhale to ground down to open up 201 00:09:46,840 --> 00:09:49,090 through the shoulders to ground the 202 00:09:49,090 --> 00:09:50,530 shoulder blades together reach reach 203 00:09:50,530 --> 00:09:52,600 reach inhale a couple more breaths here 204 00:09:52,600 --> 00:09:56,140 wherever you are big breaths and then 205 00:09:56,140 --> 00:09:58,450 we'll use an exhale to best you can reel 206 00:09:58,450 --> 00:10:00,940 it all in with control so resist the 207 00:10:00,940 --> 00:10:02,320 urge to just kind of fall out and if you 208 00:10:02,320 --> 00:10:05,530 do no worries but squeezing that right 209 00:10:05,530 --> 00:10:07,840 knee in towards the heart we'll 210 00:10:07,840 --> 00:10:13,270 interlace the fingertips and catch your 211 00:10:13,270 --> 00:10:15,449 breath 212 00:10:17,850 --> 00:10:20,350 cool taking the right knee now out 213 00:10:20,350 --> 00:10:22,330 towards the right side of the room the 214 00:10:22,330 --> 00:10:23,560 right side of your mat bring your left 215 00:10:23,560 --> 00:10:25,360 hand to the waistline for stability and 216 00:10:25,360 --> 00:10:29,920 we breathe here right hip crease pulls 217 00:10:29,920 --> 00:10:32,350 back and down tailbone still heavy tuck 218 00:10:32,350 --> 00:10:36,190 your pelvis lift your heart now you can 219 00:10:36,190 --> 00:10:37,840 stay here working on different 220 00:10:37,840 --> 00:10:39,940 variations you might even grab the outer 221 00:10:39,940 --> 00:10:43,180 edge of your right foot breathing as we 222 00:10:43,180 --> 00:10:45,580 kind of compress and massage the hip 223 00:10:45,580 --> 00:10:50,200 crease if you are experienced what's 224 00:10:50,200 --> 00:10:52,720 that if you are adventurous and you want 225 00:10:52,720 --> 00:10:54,610 to bring your middle finger index finger 226 00:10:54,610 --> 00:10:55,990 and thumb to the big toe for a little 227 00:10:55,990 --> 00:10:59,320 you know hamstring action here as we 228 00:10:59,320 --> 00:11:01,300 open up you can try that so we're just 229 00:11:01,300 --> 00:11:04,030 having a little playtime here if none of 230 00:11:04,030 --> 00:11:05,710 these things are appealing to you then 231 00:11:05,710 --> 00:11:08,080 find what it feels good so one of the 232 00:11:08,080 --> 00:11:09,610 good things about practicing at home is 233 00:11:09,610 --> 00:11:13,450 you can play you know mindfully and so 234 00:11:13,450 --> 00:11:14,560 that's what we're doing here just kind 235 00:11:14,560 --> 00:11:15,970 of opening the hip up you might just 236 00:11:15,970 --> 00:11:19,720 stay here working on balance you might 237 00:11:19,720 --> 00:11:21,010 grab the outer edge of your right foot 238 00:11:21,010 --> 00:11:24,370 again here or you might grab that big 239 00:11:24,370 --> 00:11:26,290 toe and open up just having a little fun 240 00:11:26,290 --> 00:11:29,860 stretching it up great wherever you are 241 00:11:29,860 --> 00:11:31,860 begin to reel it back to center with 242 00:11:31,860 --> 00:11:34,210 control with a little bit of grace best 243 00:11:34,210 --> 00:11:37,990 you can inhale lift the heart and exhale 244 00:11:37,990 --> 00:11:40,839 slowly lower the right foot down same 245 00:11:40,839 --> 00:11:43,570 thing on the other side okay here we go 246 00:11:43,570 --> 00:11:45,280 shifting weight to the right foot keep 247 00:11:45,280 --> 00:11:46,630 everything lifted though careful not to 248 00:11:46,630 --> 00:11:47,920 collapse here this is kind of more 249 00:11:47,920 --> 00:11:49,960 foundations of yoga talk but if you're 250 00:11:49,960 --> 00:11:51,490 already collapsed in this hip it's going 251 00:11:51,490 --> 00:11:53,889 to be really hard to grow 252 00:11:53,889 --> 00:11:57,910 our balancing postures with integrity 253 00:11:57,910 --> 00:12:00,429 and support and this kind of like joy of 254 00:12:00,429 --> 00:12:01,600 flying you're never going to fly 255 00:12:01,600 --> 00:12:03,040 interposes if you're kind of collapsing 256 00:12:03,040 --> 00:12:05,079 into your joints so we got to hug those 257 00:12:05,079 --> 00:12:07,359 muscles to the bone and we can practice 258 00:12:07,359 --> 00:12:12,669 that here great we're going to catch the 259 00:12:12,669 --> 00:12:14,859 left ankle with the left hand and then 260 00:12:14,859 --> 00:12:16,600 squeeze that left knee into the midline 261 00:12:16,600 --> 00:12:18,790 if you're sore like if you did a run or 262 00:12:18,790 --> 00:12:21,339 something this is this is golden right 263 00:12:21,339 --> 00:12:23,319 this is good so really press up out of 264 00:12:23,319 --> 00:12:24,609 your standing leg lift your heart 265 00:12:24,609 --> 00:12:27,220 breathe into the thick muscles of the 266 00:12:27,220 --> 00:12:30,579 quad and stretch her out if you want you 267 00:12:30,579 --> 00:12:32,739 can reach your right fingertips to catch 268 00:12:32,739 --> 00:12:34,299 the left foot as well we can play with 269 00:12:34,299 --> 00:12:36,369 opening up through the chest the pecs so 270 00:12:36,369 --> 00:12:38,559 you know this video is going out too how 271 00:12:38,559 --> 00:12:41,139 many people the idea is that we all come 272 00:12:41,139 --> 00:12:42,669 together and inspire each other to 273 00:12:42,669 --> 00:12:45,689 stretch our muscles release some of that 274 00:12:45,689 --> 00:12:48,040 lactic acid and whatever's going on in 275 00:12:48,040 --> 00:12:49,629 your body but we have to realize and 276 00:12:49,629 --> 00:12:51,819 understand that everyone's coming off a 277 00:12:51,819 --> 00:12:53,319 different workout or coming off a 278 00:12:53,319 --> 00:12:55,689 different day dealing with different 279 00:12:55,689 --> 00:13:00,160 injuries or things in healing so I guess 280 00:13:00,160 --> 00:13:01,989 I'm trying to say make it your own 281 00:13:01,989 --> 00:13:04,299 just use this video as an opportunity to 282 00:13:04,299 --> 00:13:09,160 stretch to release your body will be so 283 00:13:09,160 --> 00:13:11,559 happy that you did okay this time let's 284 00:13:11,559 --> 00:13:13,809 talk about this drawing the navel in 285 00:13:13,809 --> 00:13:16,209 towards the spine a little bit and up so 286 00:13:16,209 --> 00:13:17,769 you can find the length before you head 287 00:13:17,769 --> 00:13:20,259 into this standing posture maybe you 288 00:13:20,259 --> 00:13:23,230 just stay here no problem or maybe you 289 00:13:23,230 --> 00:13:24,939 bring that left hand around to the arch 290 00:13:24,939 --> 00:13:27,429 of the left foot hmm so I'm kind of 291 00:13:27,429 --> 00:13:31,779 losing my voice today squeeze left knee 292 00:13:31,779 --> 00:13:35,379 in and we begin to kick up and out move 293 00:13:35,379 --> 00:13:37,569 nice and slow you can hold on to a focal 294 00:13:37,569 --> 00:13:39,279 point or just a we talked about that and 295 00:13:39,279 --> 00:13:41,379 the foundations of yoga maybe holding on 296 00:13:41,379 --> 00:13:43,209 to one place to just kind of put your 297 00:13:43,209 --> 00:13:48,189 gaze on help you focus maybe the right 298 00:13:48,189 --> 00:13:50,230 hand comes to the sternum maybe it goes 299 00:13:50,230 --> 00:13:54,220 out and we play here on your own kicking 300 00:13:54,220 --> 00:13:56,169 the left foot up opening up through the 301 00:13:56,169 --> 00:13:59,199 left armpit chest lengthening through 302 00:13:59,199 --> 00:14:01,269 the crown of the head notice a soft 303 00:14:01,269 --> 00:14:03,069 little bend in the standing leg here 304 00:14:03,069 --> 00:14:06,279 play with that find your breath breathe 305 00:14:06,279 --> 00:14:07,300 breathe breathe 306 00:14:07,300 --> 00:14:12,220 you notice if you're clenching kind of 307 00:14:12,220 --> 00:14:14,110 in the sensory organs your jaw your neck 308 00:14:14,110 --> 00:14:16,990 your eyebrows if you can soften and 309 00:14:16,990 --> 00:14:18,850 release and again if you fall out no 310 00:14:18,850 --> 00:14:21,010 worries shake it off as we did before 311 00:14:21,010 --> 00:14:24,660 and then come back maybe to try again 312 00:14:29,370 --> 00:14:32,589 use your breath to stretch in lengthen 313 00:14:32,589 --> 00:14:36,250 and then whenever you're ready whenever 314 00:14:36,250 --> 00:14:38,019 you're satisfied as best you can with 315 00:14:38,019 --> 00:14:39,820 strength control with grace we'll 316 00:14:39,820 --> 00:14:41,920 squeeze that left knee up in towards the 317 00:14:41,920 --> 00:14:42,279 heart 318 00:14:42,279 --> 00:14:46,930 ah you might even lower the leg there 319 00:14:46,930 --> 00:14:49,570 for a little break depending on how sore 320 00:14:49,570 --> 00:14:51,519 you are and then we'll just kind of open 321 00:14:51,519 --> 00:14:53,850 it up through the hip here so opening up 322 00:14:53,850 --> 00:14:59,230 right hand comes to the waistline get a 323 00:14:59,230 --> 00:15:00,579 little two-for-one definitely working on 324 00:15:00,579 --> 00:15:03,010 a little balance today rotate the left 325 00:15:03,010 --> 00:15:04,990 ankle if it feels good I can't believe 326 00:15:04,990 --> 00:15:06,730 this dog is a six month old puppies 327 00:15:06,730 --> 00:15:09,640 being so good so we normally lock him 328 00:15:09,640 --> 00:15:13,810 away where we normally say shade him and 329 00:15:13,810 --> 00:15:15,490 he's being so good today so we decided 330 00:15:15,490 --> 00:15:18,700 to let him stay maybe you grab the outer 331 00:15:18,700 --> 00:15:22,480 edge of your left foot here keep that 332 00:15:22,480 --> 00:15:24,130 heart lifted my friends don't collapse 333 00:15:24,130 --> 00:15:25,990 stay pressing up and out of your 334 00:15:25,990 --> 00:15:30,640 standing leg and then maybe you grab the 335 00:15:30,640 --> 00:15:31,930 big toe and you begin to stretch it out 336 00:15:31,930 --> 00:15:35,649 and maybe not so work at your level and 337 00:15:35,649 --> 00:15:38,020 just kind of smile have fun want to make 338 00:15:38,020 --> 00:15:39,339 sure that we're not just stretching but 339 00:15:39,339 --> 00:15:42,730 you know our yoga's a playful dance that 340 00:15:42,730 --> 00:15:44,440 we enjoy that's why we're adding this 341 00:15:44,440 --> 00:15:45,850 today even though that seems kind of 342 00:15:45,850 --> 00:15:50,199 ridiculous right Wow right Yoga is more 343 00:15:50,199 --> 00:15:53,620 than just a stretching who is it there's 344 00:15:53,620 --> 00:15:55,029 a certain amount of you that you get to 345 00:15:55,029 --> 00:15:56,199 bring to it and a certain amount of joy 346 00:15:56,199 --> 00:15:59,339 that really makes it yoga for me anyway 347 00:15:59,339 --> 00:16:01,079 so wherever you are 348 00:16:01,079 --> 00:16:06,339 smile take a big breath in and then 349 00:16:06,339 --> 00:16:08,680 we'll come back to this squeezing of the 350 00:16:08,680 --> 00:16:09,940 left knee in towards the heart for one 351 00:16:09,940 --> 00:16:10,930 more breath as you loop the shoulders 352 00:16:10,930 --> 00:16:13,839 lift your heart up big breath and then 353 00:16:13,839 --> 00:16:16,709 use the exhale to really 354 00:16:16,709 --> 00:16:20,350 awesome inhale sweep the arms all the 355 00:16:20,350 --> 00:16:23,709 way up and overhead hook the thumbs 356 00:16:23,709 --> 00:16:26,500 slide back in here as you tuck the 357 00:16:26,500 --> 00:16:28,120 pelvis one last time tailbone grows 358 00:16:28,120 --> 00:16:30,370 heavy open up through the front body 359 00:16:30,370 --> 00:16:33,790 stretch stretch stretch big breath in as 360 00:16:33,790 --> 00:16:35,290 you reach the fingertips towards the 361 00:16:35,290 --> 00:16:38,589 back of your room and then exhale cactus 362 00:16:38,589 --> 00:16:41,920 arms as you come back to stack head over 363 00:16:41,920 --> 00:16:43,930 heart heart over the pelvis and then 364 00:16:43,930 --> 00:16:45,730 this is fun today we're going to end by 365 00:16:45,730 --> 00:16:47,829 bringing the palms together swooshing 366 00:16:47,829 --> 00:16:50,110 them you know like if you're doing this 367 00:16:50,110 --> 00:16:52,709 in your home right now this I love you 368 00:16:52,709 --> 00:16:58,509 this energy will bring them together and 369 00:16:58,509 --> 00:17:00,399 then we bow forward to one another 370 00:17:00,399 --> 00:17:03,759 namaste and you're done awesome work my 371 00:17:03,759 --> 00:17:05,140 friends thank you so much for sharing 372 00:17:05,140 --> 00:17:06,669 your time and your energy and your 373 00:17:06,669 --> 00:17:08,709 practice with me if you feel like you 374 00:17:08,709 --> 00:17:10,990 want to do more today I suggest the 375 00:17:10,990 --> 00:17:13,240 gentle morning sequence as a great 376 00:17:13,240 --> 00:17:15,490 supplemental video to this one really 377 00:17:15,490 --> 00:17:17,409 nice stretchy stretch restorative stuff 378 00:17:17,409 --> 00:17:20,500 also if you realize that you have more 379 00:17:20,500 --> 00:17:22,030 energy than you thought after this and 380 00:17:22,030 --> 00:17:23,859 you want to do more try the energizing 381 00:17:23,859 --> 00:17:26,289 morning sequence those are two good 382 00:17:26,289 --> 00:17:28,380 videos that you might try with this one 383 00:17:28,380 --> 00:17:30,909 if you're good to go I thank you so much 384 00:17:30,909 --> 00:17:33,220 for joining me make sure to sign up for 385 00:17:33,220 --> 00:17:34,630 the weekly letter over at yoga with 386 00:17:34,630 --> 00:17:37,179 Adriene comm and I'll see you next week 387 00:17:37,179 --> 00:17:39,700 with free yoga videos every Wednesday 388 00:17:39,700 --> 00:17:41,140 bye from me 389 00:17:41,140 --> 00:17:45,990 Bengie peace not with