1 00:00:00,429 --> 00:00:03,879 What's up everyone? Welcome to Yoga with Adriene. Today we are in the park 2 00:00:03,879 --> 00:00:07,978 and we have a salacious, a salacious? I didn't mean to say that, I meant 3 00:00:07,979 --> 00:00:09,310 sizzling but I'm keep it. 4 00:00:09,310 --> 00:00:14,340 We have a salacious and sizzling, strengthening practice for you. You asked 5 00:00:14,340 --> 00:00:20,189 for it. This is focusing on the lower body today. We got yoga for your butt 6 00:00:20,190 --> 00:00:26,710 and yoga for your thighs. That's right boys and girls. You want it. You got 7 00:00:26,710 --> 00:00:31,230 it. You want it. So now we're in the park and you're going to get it. Yoga 8 00:00:31,230 --> 00:00:37,910 for your butt and your thighs today. Let's hop on the mat and get moving. 9 00:00:37,910 --> 00:00:39,510 [music] 10 00:00:39,510 --> 00:00:46,510 All- righty my friends. Today we're going to begin at the head of our mat. 11 00:00:52,760 --> 00:00:56,870 Let's bring feet hip width apart, toes pointing forward and just nice and 12 00:00:56,870 --> 00:00:59,879 easy breezy, soft knees. We're going to inhale. Reach with the finger tips 13 00:00:59,879 --> 00:01:03,399 all the way up and overhead stretching through the front body, stretching 14 00:01:03,399 --> 00:01:05,830 through the side body, stretching through the back body, the finger tips 15 00:01:05,830 --> 00:01:07,600 can kiss here like so. 16 00:01:07,600 --> 00:01:12,500 And we reach, reach, reach and then exhale. Keep the heart, torso lifting 17 00:01:12,500 --> 00:01:16,360 as we float the finger tips down. Same thing, just like that. Inhale. Reach 18 00:01:16,360 --> 00:01:22,659 it up. Fingertips kiss overhead. We keep reaching. Maybe climb a little 19 00:01:22,659 --> 00:01:27,420 through the side body here. Take a deep breath in and then exhale. 20 00:01:27,420 --> 00:01:30,540 Float the finger tips away. One more time just like that. Soft knees. 21 00:01:30,540 --> 00:01:35,950 Inhale. We come into our bodies. We come to check in with our breath and 22 00:01:35,950 --> 00:01:38,600 this time we're going to interlace the finger tips. Palms come together 23 00:01:38,600 --> 00:01:41,399 here and just check in with the side body. 24 00:01:41,400 --> 00:01:47,259 So just take it one way first and then through center and the opposite 25 00:01:47,259 --> 00:01:51,970 direction. Oh yeah, baby. Stretching through the side body. One more time, 26 00:01:51,970 --> 00:01:57,890 one each side, taking it side to side. Maybe this time opening the chest, 27 00:01:57,890 --> 00:02:02,439 the heart up towards the ceiling or the sky in my case, looking at a cloud 28 00:02:02,439 --> 00:02:06,699 that looks like a sea horse or a baby dragon. 29 00:02:06,700 --> 00:02:12,189 Should give a shout out to Mark here in the [inaudible 00:02:10] program. 30 00:02:12,189 --> 00:02:17,349 Every time I think of dragons, I think of "Game of Thrones" now, Mother of 31 00:02:17,349 --> 00:02:21,349 Dragons. Anyway, and back to center we go. Inhale. Reach it up and exhale 32 00:02:21,349 --> 00:02:24,638 floating the finger tips down and away. Great. 33 00:02:24,639 --> 00:02:30,090 Take a second here to loop the shoulders forward, up and back and then 34 00:02:30,090 --> 00:02:36,180 we'll come into a nice open palm tadasana here. Take a second to close your 35 00:02:36,180 --> 00:02:42,359 eyes. Maybe shift your weight front and back, side to side on the feet. 36 00:02:42,359 --> 00:02:45,819 We'll come into a place where we'll feel like we're spreading the weight 37 00:02:45,819 --> 00:02:52,819 equally through the ball joint of the big toe, that big toe mound, the ball 38 00:02:52,819 --> 00:02:57,230 toe of the pinky toe and the back two corners of the heels. Stack your head 39 00:02:57,230 --> 00:03:01,649 over your heart, heart over your pelvis and let's take three nice long, 40 00:03:01,650 --> 00:03:08,650 smooth deep breaths here. 41 00:03:11,839 --> 00:03:18,839 Engaging the thighs, drawing energy up from the arches of the feet. One 42 00:03:22,339 --> 00:03:28,709 more breath. Great. Then bend the knees. Soft knees here as once again we 43 00:03:28,709 --> 00:03:33,650 inhale, reach it all the way up. Finger tips kiss up and overhead and this 44 00:03:33,650 --> 00:03:39,459 time we bow forward. Coming into forward full fold, uttanasana. 45 00:03:39,459 --> 00:03:43,949 Take a second to grab the elbows here. Rock a little side to side. Bend the 46 00:03:43,949 --> 00:03:47,959 knees as generously as feels good. Feel the skin at the back. Stretch the 47 00:03:47,959 --> 00:03:52,549 muscles. Lengthen. We allow the weight of the head and torso to just fall 48 00:03:52,549 --> 00:03:55,430 over here and again we can check in with our weight distribution on the 49 00:03:55,430 --> 00:03:59,790 feet, rocking little front to back, side to side and then spreading 50 00:03:59,790 --> 00:04:03,999 awareness through all four corners. 51 00:04:03,999 --> 00:04:09,879 Keep deepening your breath. Then on an exhale, release the finger tips and 52 00:04:09,879 --> 00:04:13,929 we'll inhale, lift halfway. So coming to a flat back position, finger tips 53 00:04:13,930 --> 00:04:17,668 are either on the mat, palms on the shin, four palms all the way up on the 54 00:04:17,668 --> 00:04:21,269 thighs as we loop the shoulders and pull those elbows back. Great. 55 00:04:21,269 --> 00:04:25,229 Draw the lower belly in. Find that [inaudible 00:04:25] connection here. 56 00:04:25,229 --> 00:04:28,729 Imagine a long, beautiful neck here, as we extend the crown of the head 57 00:04:28,729 --> 00:04:32,590 forward and extend the tail towards the back edge of your mat. Take a deep 58 00:04:32,590 --> 00:04:38,030 breath in here, inflate. Sweet. And then exhale. Follow your breath down. 59 00:04:38,030 --> 00:04:38,688 Great. 60 00:04:38,689 --> 00:04:45,009 Tuck the chin into the chest. Swiftly roll it up coming back to that open 61 00:04:45,009 --> 00:04:49,650 palm Tadasana. We take a deep breath in. Then exhale. Blow it out through 62 00:04:49,650 --> 00:04:56,000 the lips. Sweet. Here we go again. Inhale. Reach it all the way up. Exhale 63 00:04:56,000 --> 00:04:59,580 diving forward. Follow your breath. 64 00:04:59,580 --> 00:05:05,099 As you inhale lift to flat back position. Inflate and follow your exhale 65 00:05:05,099 --> 00:05:07,300 down. Awesome. 66 00:05:07,300 --> 00:05:10,270 Finger tips come to the mat. Here we're going to slide the right toes back 67 00:05:10,270 --> 00:05:13,270 into a low lunge or runner's lunge here. Stack the front knee over the 68 00:05:13,270 --> 00:05:17,318 front ankle and let's just give it a little moment. So to each his own 69 00:05:17,319 --> 00:05:22,710 here. Find a little organic movement as you maybe move the hips. Maybe walk 70 00:05:22,710 --> 00:05:25,770 that left foot out a little bit so you're not on a tight rope. Make sure 71 00:05:25,770 --> 00:05:28,698 you're not crashing down into your fingers or your knuckles. 72 00:05:28,699 --> 00:05:33,180 So engage your core and then everyone loop your shoulders, shine your heart 73 00:05:33,180 --> 00:05:38,129 forward. Inhale in spiking that right heel back and then plant the palms 74 00:05:38,129 --> 00:05:43,930 step it back to downward facing dog. Pedal it out. Tops of the shoulders 75 00:05:43,930 --> 00:05:47,389 draw away from the ears. Tops of the thighs spiral in and out towards the 76 00:05:47,389 --> 00:05:54,389 back edge of your mat. Take two more deep breaths here. Sweet. 77 00:05:58,580 --> 00:06:01,008 Then step the right foot up into your lunge and same thing on the other 78 00:06:01,009 --> 00:06:06,939 side. Little fancy free here. So just checking it out. Wiggling one way and 79 00:06:06,939 --> 00:06:13,099 then the other. You can always lower that back knee here if that feels more 80 00:06:13,099 --> 00:06:16,270 supportive today. 81 00:06:16,270 --> 00:06:19,198 And then after a little movement on your own, together, let's take a nice 82 00:06:19,199 --> 00:06:22,569 deep breath in. Let our hearts shine forward. Find extension through the 83 00:06:22,569 --> 00:06:26,360 crown of your head as you spike that left heel back. So really engaging 84 00:06:26,360 --> 00:06:28,610 that back leg here. 85 00:06:28,610 --> 00:06:32,650 Take a deep breath in and this time on the exhale plant your palms and step 86 00:06:32,650 --> 00:06:37,359 that right foot back to plank. Top of a push-up here as we rock front and 87 00:06:37,360 --> 00:06:41,569 back engaging the backs of the legs, hugging the inner thighs together. Now 88 00:06:41,569 --> 00:06:45,210 careful not to just clench through the buttocks here. So find that sit bone 89 00:06:45,210 --> 00:06:47,159 to heel connection, press away from the earth. 90 00:06:47,159 --> 00:06:50,370 All right, one last breath here as we draw the navel up towards the spine, 91 00:06:50,370 --> 00:06:55,270 press away from the earth and on your exhale slowly lower the knees down. 92 00:06:55,270 --> 00:06:59,799 Lift the toes and we'll practise Chaturanga, little strength building in 93 00:06:59,800 --> 00:07:03,389 the arms here in the core as we look forward inhale and exhale. Slowly, 94 00:07:03,389 --> 00:07:06,460 lower down. Keep the elbows hugging into the side body my friends. Nice and 95 00:07:06,460 --> 00:07:10,779 slow. Nice and slow ,and then we'll release all the way to the belly. 96 00:07:10,779 --> 00:07:13,539 I'm going to move this out of the way because apparently it looks weird, 97 00:07:13,539 --> 00:07:18,818 Chris tells me. I'm going to move it all the way over there. Okay. And then 98 00:07:18,819 --> 00:07:22,599 the palms underneath the shoulders here. We loop the shoulders back. 99 00:07:22,599 --> 00:07:25,819 Shoulder blades glide down the back body as we press through the pubic bone 100 00:07:25,819 --> 00:07:30,150 pressing the pelvis and nice and easy inhale. Lift up baby cobra. 101 00:07:30,150 --> 00:07:33,919 Let's go hands free here. Careful not to clench in the buttocks here but 102 00:07:33,919 --> 00:07:37,560 press down through the tops of the feet. Press into the pubic bone here as 103 00:07:37,560 --> 00:07:42,249 we open the palms. Pull the elbows back. Extension through the crown of the 104 00:07:42,249 --> 00:07:46,740 head. If you feel any fussiness in the lower back body, go for length 105 00:07:46,740 --> 00:07:48,960 rather than lift. 106 00:07:48,960 --> 00:07:53,400 So maybe tuck your chin into your chest and we take one more breath here, 107 00:07:53,400 --> 00:07:58,289 hang with me and then we exhale, release palms come back underneath the 108 00:07:58,289 --> 00:08:03,020 shoulders and we press up to table top position. Great. 109 00:08:03,020 --> 00:08:07,779 Wrists underneath the shoulders. Knees directly underneath the hips. We 110 00:08:07,779 --> 00:08:11,719 take a second here to press away from the mat. Find integrity from the 111 00:08:11,719 --> 00:08:17,120 crown of the head to the tip of the tail bone. Draw that lower belly in. 112 00:08:17,120 --> 00:08:19,650 Keep the neck nice and long. All right you with me? 113 00:08:19,650 --> 00:08:23,969 Here we go. Inhale. Send the right toes out long. Turn the right toes 114 00:08:23,969 --> 00:08:26,180 towards the left side of the mat. So we're leveling the tip here. So we're 115 00:08:26,180 --> 00:08:31,710 going from here to levelling out engaging lower belly, hugging the inner 116 00:08:31,710 --> 00:08:36,179 thighs towards the midline as we inhale left finger tips reach forward. Now 117 00:08:36,179 --> 00:08:40,909 plug that left shoulder blade in and again, keep those hips leveled here. 118 00:08:40,909 --> 00:08:45,980 Breathe into the back body. Inhale and exhale, slowly, rounding everything 119 00:08:45,980 --> 00:08:51,660 forward. Nose to knee. Navel draws up. Hold here for two rep cycles. 120 00:08:51,660 --> 00:08:55,670 Pressing into the top of that back foot for stability and press away from 121 00:08:55,670 --> 00:09:02,670 the mat with that right palm. One more breath here, and then we release. 122 00:09:02,760 --> 00:09:06,709 Jumping right into the other side. Left toes extend out. We level the hips 123 00:09:06,709 --> 00:09:09,529 here. You might play with this little trick of just turning the left toes 124 00:09:09,529 --> 00:09:12,209 towards the right side of your mat. Again, just so you can see I am going 125 00:09:12,209 --> 00:09:16,479 from stacking the hips here, to really leveling them or at least trying, as 126 00:09:16,480 --> 00:09:18,470 I draw the shoulders away from the ears. 127 00:09:18,470 --> 00:09:21,800 Whenever you're ready, right finger tips reach forward. Lower belly draws 128 00:09:21,800 --> 00:09:25,260 in. Great. Plug that right shoulder in. Keep the gaze down. Of course if 129 00:09:25,260 --> 00:09:30,709 you have to look at the video, take a look, see and then come back to your 130 00:09:30,709 --> 00:09:37,709 alignment. Breathe in, and on an exhale, nice and slow, carve a line in 131 00:09:37,930 --> 00:09:42,010 towards the center, nose to knee. We use the top of that right foot for 132 00:09:42,010 --> 00:09:45,310 stability here. We press away from the earth with the left palm and two 133 00:09:45,310 --> 00:09:52,310 breaths and gently release. Awesome. 134 00:09:54,600 --> 00:10:01,600 Take a second to rest in Child's Pose. Forehead to the mat. Deepening the 135 00:10:05,130 --> 00:10:12,130 breath. Great. Then we'll draw the navel to the spine to activate your 136 00:10:18,320 --> 00:10:22,589 center energetically here as we transition back up to all fours. Walk the 137 00:10:22,589 --> 00:10:27,990 palms out. I'm going to return my water bottle. 138 00:10:27,990 --> 00:10:30,180 And when you're ready, curl the toes under, ascended up downwards facing 139 00:10:30,180 --> 00:10:35,719 dog. Smile. Take a deep breath in and on your exhale let it out through the 140 00:10:35,720 --> 00:10:42,529 mouth. Again, just like that. Surprise yourself. Inhale in through the nose 141 00:10:42,529 --> 00:10:45,910 and make some noise. Awesome. 142 00:10:45,910 --> 00:10:48,839 We're going to slide the sole of the right foot up now. Anchor through that 143 00:10:48,839 --> 00:10:53,600 left heel. So three-legged dog here. Take a second to point and flex that 144 00:10:53,600 --> 00:10:57,610 right foot. Rotate that right ankle. Now, level the hips here. Press away 145 00:10:57,610 --> 00:10:58,610 from the palms. 146 00:10:58,610 --> 00:11:01,320 Normally we don't stay here too long. So we're going to stay here for a 147 00:11:01,320 --> 00:11:04,540 couple of breaths here today. So keep that right foot active. You might 148 00:11:04,540 --> 00:11:07,620 flex it. You might point it. Again, hugging the inner thighs to the 149 00:11:07,620 --> 00:11:10,360 midline. One more breath here. 150 00:11:10,360 --> 00:11:15,740 Then we'll bend that right knee. Draw a line with the right knee all the 151 00:11:15,740 --> 00:11:20,370 way up and over to kiss the right elbow. Take one breath here. Then we'll 152 00:11:20,370 --> 00:11:24,750 step that right foot up into our lunge and send the finger tips back as we 153 00:11:24,750 --> 00:11:30,949 lift. So high lunge here, really squeezing the inner thighs towards the 154 00:11:30,949 --> 00:11:34,149 midline but also tugging back with that right hip crease. 155 00:11:34,149 --> 00:11:37,670 So almost as if we were trying to pull the front of the mat and the back of 156 00:11:37,670 --> 00:11:41,420 the mat together here. So nice and strong. Now find that sit bone to heel 157 00:11:41,420 --> 00:11:45,550 connection in that left leg and if you're new to the practice and you're 158 00:11:45,550 --> 00:11:47,670 just going for gold here in this video, you might bring the hands to the 159 00:11:47,670 --> 00:11:50,880 waistline for a little more stability just to go around the body as we work 160 00:11:50,880 --> 00:11:54,370 these lower body muscles. 161 00:11:54,370 --> 00:11:57,569 Otherwise you can experiment with sending the finger tips all the way up. 162 00:11:57,569 --> 00:12:02,519 Finger tips with kiss up and overhead and we breathe here. Again, strong 163 00:12:02,519 --> 00:12:05,829 sit bone to heel connection in the back leg. We sink a little deeper to 164 00:12:05,829 --> 00:12:12,829 that front leg. Stack that front knee with a front ankle. Breathe here. One 165 00:12:19,459 --> 00:12:21,888 more breath. Great. 166 00:12:21,889 --> 00:12:28,829 Then inhale. If you're feeling adventurous look up and exhale. Float the 167 00:12:28,829 --> 00:12:32,609 finger tips down and away. Belly comes to the top of the thigh. Finger tips 168 00:12:32,610 --> 00:12:37,649 reach back. Imagine we're pressing away from the earth here as we send that 169 00:12:37,649 --> 00:12:44,649 left heel all the way back. Peel the right hip crease. Take nice long, 170 00:12:44,740 --> 00:12:47,519 smooth deep breaths. 171 00:12:47,519 --> 00:12:54,519 Then inhale. Look forward. Smile. Engage lower belly as you exhale release, 172 00:12:55,620 --> 00:12:58,949 palms come to the mat and we step into plank for a vinyasa. 173 00:12:58,949 --> 00:13:02,609 So you can do a full vinyasa here if you like. Chaturanga to upward dog or 174 00:13:02,610 --> 00:13:06,380 you can do what we did before, lowering the knees practising, building that 175 00:13:06,380 --> 00:13:09,509 strength as you hug the elbows into the side body and then lift up to 176 00:13:09,509 --> 00:13:09,589 cobra. 177 00:13:09,589 --> 00:13:13,810 So we have a couple of options here [together we'll meet back], downward 178 00:13:13,810 --> 00:13:20,290 facing dog. Other side. Dropping the right heel, slide the sole of the left 179 00:13:20,290 --> 00:13:27,180 leg up. Take a deep breath in and then level those hips out. Three nice 180 00:13:27,180 --> 00:13:34,180 long smooth deep breaths here. Hug the inner thighs together. Engaging the 181 00:13:34,319 --> 00:13:38,740 glutes here as we anchor down through that right heel. 182 00:13:38,740 --> 00:13:41,860 Keep going through your check list. Notice if you're waiting. See if you 183 00:13:41,860 --> 00:13:46,819 can stay curious in each posture. Stay curious with each breath. In and 184 00:13:46,819 --> 00:13:52,800 out. Great. Bend that left knee. Draw a line with it all the way up and 185 00:13:52,800 --> 00:13:56,420 over. Left knee kisses left elbow as we look forward. Hover here for one 186 00:13:56,420 --> 00:13:57,069 breath. Great. 187 00:13:57,069 --> 00:14:01,829 And then step it up into your lunge. Finger tips reach back as we find 188 00:14:01,829 --> 00:14:06,729 strong legs. Strong inner thighs and we either bring hands to the waistline 189 00:14:06,730 --> 00:14:11,290 here. Going through our checklist here or we send the finger tips all the 190 00:14:11,290 --> 00:14:12,110 way up. 191 00:14:12,110 --> 00:14:18,600 Fingertips kiss up and overhead from my experiment with pulling the thumbs 192 00:14:18,600 --> 00:14:25,600 back here. And again, strong sit bone to heel connection here. Breathe. One 193 00:14:35,870 --> 00:14:41,180 more breath. Great. 194 00:14:41,180 --> 00:14:44,649 Keep the inner thighs hugging towards the midline as we release fingertips 195 00:14:44,649 --> 00:14:49,459 back belly comes to hover above that thigh. Press the palms into an 196 00:14:49,459 --> 00:14:53,060 imaginary glass surface here. So imaging the earth has maybe risen up to 197 00:14:53,060 --> 00:14:57,079 your palms here. So find a little traction there, a little resistance. 198 00:14:57,079 --> 00:15:04,079 Strong back leg. Breathe. Long beautiful neck. Great. 199 00:15:07,269 --> 00:15:13,620 Inhale. Look forward. Smile. Exhale. Release finger tips come to the mat. 200 00:15:13,620 --> 00:15:17,399 We're going to step that back foot up to meet the front. Forward fold. 201 00:15:17,399 --> 00:15:22,170 Great. Let the weight of the head hang over. Inhale. Halfway lift. Flat 202 00:15:22,170 --> 00:15:27,569 back position. Ardha Uttanasana and then exhale fold. Follow your breath. 203 00:15:27,569 --> 00:15:28,378 Cool. 204 00:15:28,379 --> 00:15:31,410 From here we're going to bring finger tips to the earth and heel to heel to 205 00:15:31,410 --> 00:15:35,370 the feet so that the feet are together say for about a thumb print of space 206 00:15:35,370 --> 00:15:39,730 between the heels. Now bend the knees generously. Belly comes to the tops 207 00:15:39,730 --> 00:15:40,870 of the thighs here. 208 00:15:40,870 --> 00:15:47,149 Let your sit bones get down nice and low my friends. Let's be adventurous. 209 00:15:47,149 --> 00:15:50,970 Sending the finger tips forward, up and back we come into chair pose, 210 00:15:50,970 --> 00:15:55,790 Utkatasana. So here we can imaging the sit bones just hovering above the 211 00:15:55,790 --> 00:15:59,579 heels. So get down nice and low. Hug the inner thighs together. Maybe lift 212 00:15:59,579 --> 00:16:01,000 the toes once again. 213 00:16:01,000 --> 00:16:04,079 Remember how we spread awareness through all four corners of the feet. This 214 00:16:04,079 --> 00:16:08,500 might be a great pose to you know practice that awareness here. So lifting 215 00:16:08,500 --> 00:16:10,620 the toes sometimes helps. 216 00:16:10,620 --> 00:16:13,829 If the shoulders feel tight we can bend the elbows or we can also bring the 217 00:16:13,829 --> 00:16:17,859 palms together here at the heart. Okay. We're here for three more breaths. 218 00:16:17,860 --> 00:16:23,389 Don't give up. Lower belly draws in. We sink a little lower, breathing 219 00:16:23,389 --> 00:16:30,389 deep. Gaze is just down in front. Nice long, beautiful neck. Two more 220 00:16:34,100 --> 00:16:41,100 breaths. Last breath. Inhale in. 221 00:16:41,430 --> 00:16:44,479 Enjoy this next move as we exhale. Press through all four corners of the 222 00:16:44,480 --> 00:16:49,410 feet. Stand up nice and tall. Volcano and then exhale release. Awesome 223 00:16:49,410 --> 00:16:54,639 everyone. Take a second. Bring your palms together at the heart and just 224 00:16:54,639 --> 00:17:01,639 notice your breath. Great. 225 00:17:02,279 --> 00:17:09,279 Open your eyes. Soften the knees and inhale. Reach it up. Fingertips kiss 226 00:17:11,310 --> 00:17:17,629 up and overhead. Exhale diving forward. Follow your breath. Inhale halfway 227 00:17:17,630 --> 00:17:22,619 lift. Long, beautiful neck and exhale slide it down. Great. 228 00:17:22,619 --> 00:17:26,589 Plant the palms. Stepper, hopper back to plank. Top of a pushup or you can 229 00:17:26,589 --> 00:17:30,250 lower the knees to half of a push-up here as we inhale. Send the gaze 230 00:17:30,250 --> 00:17:32,970 forward. Hug the elbows into the side body. Engage the inner thighs and 231 00:17:32,970 --> 00:17:37,510 slowly lower down all the way to the belly or Chaturanga to upward facing 232 00:17:37,510 --> 00:17:39,770 dog. Take a deep breath in. 233 00:17:39,770 --> 00:17:43,260 On your exhale, anchor navel to spine and we send it back up, downward 234 00:17:43,260 --> 00:17:48,300 facing dog. Follow me here, my friends. Inhale. Slide the right leg up. 235 00:17:48,300 --> 00:17:52,980 Exhale. Bend that right knee. Bring it all the way through into center. 236 00:17:52,980 --> 00:17:55,550 Once again, high lunge. We hug the inner thighs together. 237 00:17:55,550 --> 00:18:01,310 Reach the finger tips all the way up. Strong inner thighs. Pull that right 238 00:18:01,310 --> 00:18:04,480 hip crease back. Fingertips kiss up and overhead but again, if the 239 00:18:04,480 --> 00:18:07,870 shoulders feel tight, you can always keep the elbows nice and bent or even 240 00:18:07,870 --> 00:18:12,290 palms at the heart or hands on the waist. So find what feels good. 241 00:18:12,290 --> 00:18:17,940 Here we are. High lunge. Great. Take a deep breath in. If you're feeling 242 00:18:17,940 --> 00:18:20,630 adventurous you might find a little back bend here as you send that tail 243 00:18:20,630 --> 00:18:26,920 bone and really engage left sit bone to left heel engaging that glute. 244 00:18:26,920 --> 00:18:28,250 Great. 245 00:18:28,250 --> 00:18:31,620 Then press into that front big toe mound. Stack head over heart. Heart over 246 00:18:31,620 --> 00:18:35,580 pelvis. Release the fingertips back once again and this time so you can 247 00:18:35,580 --> 00:18:38,240 come to where we were before. Otherwise, we're going to do a little 248 00:18:38,240 --> 00:18:38,890 airplane. 249 00:18:38,890 --> 00:18:41,950 So we're going to hop that back foot up half way by softening that left 250 00:18:41,950 --> 00:18:46,630 knee and stepping it up halfway. Find a Drishti or a nice focal point in 251 00:18:46,630 --> 00:18:52,010 front and soft knees here. I inhale and exhale. Lift the back foot up. 252 00:18:52,010 --> 00:18:55,810 So again, I'm hugging inner thighs towards the midline. I'm engaging my 253 00:18:55,810 --> 00:19:01,020 core kind of spiraling that lower rib cage in. Press away. Use your palms 254 00:19:01,020 --> 00:19:07,420 to press away, engage. Shoulders draw away from the ears and we can play 255 00:19:07,420 --> 00:19:14,420 here. Finding balance. Using the muscles. The awareness to wrap around the 256 00:19:18,720 --> 00:19:19,680 joints. 257 00:19:19,680 --> 00:19:23,270 Creating a full body experience is what I'm trying to say here as we level 258 00:19:23,270 --> 00:19:28,290 the hips and then send it to warrior, three fingertips reaching forward. 259 00:19:28,290 --> 00:19:33,020 Right hip crease peels back. Shoulders plug in. Breathe here and the mother 260 00:19:33,020 --> 00:19:37,400 of all poses here as we shine our hearts forward, nice and wide in the 261 00:19:37,400 --> 00:19:42,700 chest. One more breath and then exhale send it all the way back to your 262 00:19:42,700 --> 00:19:44,870 high lunge. 263 00:19:44,870 --> 00:19:50,429 Inhale in and exhale. Release it all down. Great. Take a vinyasa here or 264 00:19:50,430 --> 00:19:57,430 we'll meet in Child's Pose and if I do a Vinyasa I will kill this little 265 00:19:58,050 --> 00:20:05,050 beetle. So here we go. I've a 'no kill' policy on the show and in life. 266 00:20:06,550 --> 00:20:11,990 Navel draws up and back and then we all take a rest and extend a Child's 267 00:20:11,990 --> 00:20:15,350 pose or a Dhild's pose. So I should say, if downward dog is your resting 268 00:20:15,350 --> 00:20:18,879 pose today, rock out that downward facing dog. We'll take three breaths 269 00:20:18,880 --> 00:20:25,880 here. In and out. Find your breath. Now's a good time to really drop into 270 00:20:30,900 --> 00:20:37,900 that sweet, sweet breath. Great. 271 00:20:38,550 --> 00:20:43,190 Slowly draw a line with your nose. Look forward. Spread the fingertips or 272 00:20:43,190 --> 00:20:47,350 find some claws here, some nice articulation in the palms as we come back 273 00:20:47,350 --> 00:20:52,060 through to all fours. Walk the knees underneath the hips. Send her up. 274 00:20:52,060 --> 00:20:57,139 Downward facing dog. All right. We're almost there my friends. 275 00:20:57,140 --> 00:21:04,140 This time we are going to step the left foot up into our lunge. Find your 276 00:21:05,210 --> 00:21:10,070 footing first. Take your time. Then when you're ready send the fingertips 277 00:21:10,070 --> 00:21:16,010 all the way up high lunge. Going through your checklist here. Strong legs. 278 00:21:16,010 --> 00:21:19,150 Tail bone lengthening down. This time, really strong sit bone to heel 279 00:21:19,150 --> 00:21:26,150 connection in that right leg. Sorry. It's the heat. It's getting to me. 280 00:21:28,470 --> 00:21:32,640 Fingertips kiss together. We take a deep breath in. Then exhale. Float the 281 00:21:32,640 --> 00:21:38,440 fingertips down and away. Soften that back knee. Pop it halfway. Again, if 282 00:21:38,440 --> 00:21:41,390 we're not quite doing airplane or warrior 3, we can just practice here just 283 00:21:41,390 --> 00:21:44,700 where we were before spiraling the inner thighs in towards each other 284 00:21:44,700 --> 00:21:45,650 hugging towards the midline. 285 00:21:45,650 --> 00:21:50,180 If you are feeling adventurous and ready to take it a step further, inhale 286 00:21:50,180 --> 00:21:57,180 in, soft buoyancy here and exhale with thigh. Now, we work to level the 287 00:21:57,770 --> 00:22:04,260 hips. Find that upward current of energy. So good for the glutes, good for 288 00:22:04,260 --> 00:22:08,670 the thighs. Also really great for the core here, as we open the chest and 289 00:22:08,670 --> 00:22:15,670 use the palms to press away and find length as we build strength. Great. 290 00:22:15,860 --> 00:22:19,610 Flex that foot. Bring it into that right glute and we can stay here or we 291 00:22:19,610 --> 00:22:23,520 can reach the fingertips forward, warrior 3. Careful not to lock that 292 00:22:23,520 --> 00:22:30,520 standing leg. Create a full body experience. Open the chest and heart. One 293 00:22:36,040 --> 00:22:41,250 more breath here. Lift that right thigh up and then exhale all the way back 294 00:22:41,250 --> 00:22:44,410 to that high lunge. 295 00:22:44,410 --> 00:22:49,390 Inhale in and this time exhale and release the fingertips behind the tail 296 00:22:49,390 --> 00:22:55,450 bone. Soften that back knee and then step, hop or slide that right foot 297 00:22:55,450 --> 00:22:57,820 back up to Tadasana. Great. 298 00:22:57,820 --> 00:23:02,909 Inhale. Open the chest so you can bring the palms together here or keep the 299 00:23:02,910 --> 00:23:09,420 hands nice and square. You decide. Take a deep breath in bending the knee 300 00:23:09,420 --> 00:23:14,970 as we come to Utkatasana variation. Bend the knees generously. Open your 301 00:23:14,970 --> 00:23:21,970 chest and heart. Inhale and exhale. Break free. Titanic. Bring the palms 302 00:23:23,530 --> 00:23:26,149 together. Great. 303 00:23:26,150 --> 00:23:29,270 Inhale in, exhale coming into a twist to finish it off here. Outer edge of 304 00:23:29,270 --> 00:23:33,310 that left arms comes to the outer edge of that right thigh. Press the palms 305 00:23:33,310 --> 00:23:37,550 together. Find extension through the crown. Bend deeply here bringing it 306 00:23:37,550 --> 00:23:43,320 into that lower body, my friends. A little two-for-one here. Lower body 307 00:23:43,320 --> 00:23:49,090 strength, core strength and some detox as we find space between the crown 308 00:23:49,090 --> 00:23:55,050 of the head and the tail. One more breath and exhale. 309 00:23:55,050 --> 00:23:57,360 Keep the knees bent. We're challenging ourselves today. Lower body come 310 00:23:57,360 --> 00:24:00,270 back to center. Lift the sternum to the thumbs and take it to the other 311 00:24:00,270 --> 00:24:06,129 side right away. We got this. See if you can bring the knees together here. 312 00:24:06,130 --> 00:24:09,380 So that might require pulling the left hip crease back. 313 00:24:09,380 --> 00:24:13,790 Again, extend crown of the head forward, tail bone towards the back. Sit a 314 00:24:13,790 --> 00:24:18,430 little deeper. Sink a little deeper. One more breath. Then without strings 315 00:24:18,430 --> 00:24:22,800 or legs come back to center. One more breath here. Lift your heart and then 316 00:24:22,800 --> 00:24:26,710 forward fold. Great. 317 00:24:26,710 --> 00:24:31,320 Fingertips come to the mat here and we step or hop it back to the plank. 318 00:24:31,320 --> 00:24:37,990 You can squeeze in one last vinyasa here, and then we'll bring the knees 319 00:24:37,990 --> 00:24:43,790 wide and send it back. Extended Child's pose. Take a nice deep breath in 320 00:24:43,790 --> 00:24:50,790 and on an exhale, let it out through the mouth. Nice work, everyone. 321 00:25:06,520 --> 00:25:09,440 Slowly withdraw the chin into the chest. Come back to all fours. Walk the 322 00:25:09,440 --> 00:25:14,690 knees underneath the hip points. Wrist underneath the shoulders. Here we 323 00:25:14,690 --> 00:25:19,420 go. Final thing. We send the right toes out just like we did before and 324 00:25:19,420 --> 00:25:23,250 this time, we're going to bend that right knee and carve a line with it up 325 00:25:23,250 --> 00:25:27,790 and over, almost as if we were a puppy dog at a fire hydrant here. 326 00:25:27,790 --> 00:25:30,570 We're going to press up and out of the palms here and then you can stay 327 00:25:30,570 --> 00:25:34,639 here lifting the outer edge of that right leg towards the sky or the 328 00:25:34,640 --> 00:25:38,760 ceiling or you can add the left arm in. So we'll reach left fingertips 329 00:25:38,760 --> 00:25:42,240 forward and then bending at that left elbow. 330 00:25:42,240 --> 00:25:45,380 So same thing we did before here, although we're taking our straight lines 331 00:25:45,380 --> 00:25:48,570 and now we're carving them out left to right bending at the elbow, bending 332 00:25:48,570 --> 00:25:55,570 at the knee. We breathe here. Final stretch. Home stretch here. 333 00:25:57,260 --> 00:26:01,900 Point and flex that right foot. Spread the left palm and on an exhale, 334 00:26:01,900 --> 00:26:06,220 release. Great. Here we go. Other side and then we're done. 335 00:26:06,220 --> 00:26:10,210 Sending left toes out. So we can always just start with the lower body. 336 00:26:10,210 --> 00:26:17,210 Bending the left knee. You can stay here or if you're feeling frisking or 337 00:26:17,550 --> 00:26:20,419 maybe this is not your first time with this video and now you're trying it 338 00:26:20,420 --> 00:26:23,660 maybe for a second, third, fourth time, you might reach the right arm 339 00:26:23,660 --> 00:26:28,890 forward and again, bending at the joints now. 340 00:26:28,890 --> 00:26:34,740 Breathe here. Don't give up. Welcome that heat, that Prana, that shake. 341 00:26:34,740 --> 00:26:37,800 Good energetic cleanse here. Good for our cellular body, not just our 342 00:26:37,800 --> 00:26:42,480 muscles, not just our booties and our thighs and our core but our cellular 343 00:26:42,480 --> 00:26:46,180 being here. One more breath brought in through the back of the neck, and 344 00:26:46,180 --> 00:26:48,300 exhale release. Awesome. 345 00:26:48,300 --> 00:26:54,020 Bring the knees together. Swim the fingertips forward, up and back and come 346 00:26:54,020 --> 00:27:01,020 to rest on one ear, Child's pose. Take a couple of nice long relaxing 347 00:27:03,880 --> 00:27:10,880 breaths here. Letting your heart rate return back to a softer beat. 348 00:27:16,010 --> 00:27:23,010 And turning onto the opposite ear here, again, just nice, calm, smooth 349 00:27:25,480 --> 00:27:30,470 breaths. And then, we'll bring that forehead back to center. Tuck the chin 350 00:27:30,470 --> 00:27:37,470 into the chest and slowly begin to roll it up. Bring the palms together at 351 00:27:39,300 --> 00:27:43,940 the heart. Nice work, my friends. 352 00:27:43,940 --> 00:27:49,340 All right my friends, wonderful work. If you're like me right now, you're 353 00:27:49,340 --> 00:27:53,439 probably a little hot. Duh, just kidding. So drink lots of water after this 354 00:27:53,440 --> 00:27:57,200 practice. I'll return to the practice over and over again to build 355 00:27:57,200 --> 00:27:57,740 strength. 356 00:27:57,740 --> 00:28:02,040 And remember to always find what feels good, which is what I'm about to go 357 00:28:02,040 --> 00:28:07,710 do. Hey-yo. Crackle. It's Austin Texas, here in the park. So let's go find 358 00:28:07,710 --> 00:28:09,780 what feels good. Have a great rest of your day. 359 00:28:09,780 --> 00:28:16,700 Let's go see what these guys are up to over here. Hey little fellows! 360 00:28:16,700 --> 00:28:23,700 Namaste. How goes it? Oh shit. Oh shit. Ahh. That was sweet. Namaste. 361 00:28:30,350 --> 00:28:37,350 Friends. He's got a big third eye there. Oh Gosh! They really do. They all 362 00:28:54,600 --> 00:29:01,600 have big third eyes.