1
00:00:00,000 --> 00:00:01,530
hey everyone welcome to yoga with

2
00:00:01,530 --> 00:00:03,870
Adriene I'm Adriene a travel edition

3
00:00:03,870 --> 00:00:05,940
here we are in beautiful Los Angeles and

4
00:00:05,940 --> 00:00:08,700
it's a beautiful day the breeze is

5
00:00:08,700 --> 00:00:10,920
blowing there are lots of airplanes you

6
00:00:10,920 --> 00:00:13,980
might hear them actually and I wanted to

7
00:00:13,980 --> 00:00:15,630
hit the deck literally and find what

8
00:00:15,630 --> 00:00:17,220
feels good we're doing a yoga for a

9
00:00:17,220 --> 00:00:19,590
healthy liver this afternoon this is an

10
00:00:19,590 --> 00:00:23,010
amazing practice to help you when you're

11
00:00:23,010 --> 00:00:24,570
just feeling like you need a little

12
00:00:24,570 --> 00:00:26,220
stimulation or you're feeling a little

13
00:00:26,220 --> 00:00:29,460
tired or you need to kind of purify the

14
00:00:29,460 --> 00:00:32,520
liver meridian this is going to be a

15
00:00:32,520 --> 00:00:33,860
great practice for you to just kind of

16
00:00:33,860 --> 00:00:37,290
get rid of the buildup of toxins and bad

17
00:00:37,290 --> 00:00:39,809
stuff so that you can create space for

18
00:00:39,809 --> 00:00:42,059
the good stuff let's hop on the mat and

19
00:00:42,059 --> 00:00:44,419
get started

20
00:00:53,410 --> 00:00:55,850
all righty my friends so we're going to

21
00:00:55,850 --> 00:00:59,210
begin in a seated position just take a

22
00:00:59,210 --> 00:01:02,750
second to get comfortable gather your

23
00:01:02,750 --> 00:01:04,370
bearings get situated and then when

24
00:01:04,370 --> 00:01:05,840
you're ready we'll extend the legs out

25
00:01:05,840 --> 00:01:06,670
long

26
00:01:06,670 --> 00:01:10,670
and then just nice and easy to begin

27
00:01:10,670 --> 00:01:11,990
we're going to come into a bent knee

28
00:01:11,990 --> 00:01:14,030
forward fold so this is just super easy

29
00:01:14,030 --> 00:01:16,729
night nice and easy breezy so you can

30
00:01:16,729 --> 00:01:18,350
just kind of fall into it take your eyes

31
00:01:18,350 --> 00:01:20,510
off the video and again with the knees

32
00:01:20,510 --> 00:01:23,540
bent we'll just allow the head to rest

33
00:01:23,540 --> 00:01:27,080
over or maybe in between the knees what

34
00:01:27,080 --> 00:01:28,190
if they don't quite get there all the

35
00:01:28,190 --> 00:01:28,970
way that's okay

36
00:01:28,970 --> 00:01:33,530
and all the shoulders relaxed maybe

37
00:01:33,530 --> 00:01:37,009
allow the eyes to soften or close and

38
00:01:37,009 --> 00:01:40,450
begin to notice your breath here

39
00:01:44,250 --> 00:01:47,789
feet can be flexed or toes pointed just

40
00:01:47,789 --> 00:01:49,110
a little bit of energy there whatever

41
00:01:49,110 --> 00:01:52,439
feels best for you if you want to begin

42
00:01:52,439 --> 00:01:54,030
to straighten the legs you can but just

43
00:01:54,030 --> 00:01:55,530
lots of permission here to keep them

44
00:01:55,530 --> 00:02:01,100
bent breathing into the back body and

45
00:02:01,100 --> 00:02:05,568
then breathing into the lower belly

46
00:02:05,869 --> 00:02:08,030
again it's okay to look at the video but

47
00:02:08,030 --> 00:02:10,970
as needed but go ahead and allow

48
00:02:10,970 --> 00:02:13,190
yourself

49
00:02:13,190 --> 00:02:15,710
permission to let the weight of the head

50
00:02:15,710 --> 00:02:21,490
go now the loud plain it's kind of fun

51
00:02:21,490 --> 00:02:23,900
okay couple more breaths here really

52
00:02:23,900 --> 00:02:25,520
truly breathe into your belly breathe

53
00:02:25,520 --> 00:02:27,080
into your lower back body whatever that

54
00:02:27,080 --> 00:02:31,150
means to you take bigger deeper breaths

55
00:02:32,230 --> 00:02:37,040
then we'll slowly release begin to

56
00:02:37,040 --> 00:02:42,590
straighten the legs and roll up awesome

57
00:02:42,590 --> 00:02:44,840
all right keep the right leg extended

58
00:02:44,840 --> 00:02:46,670
we're going to lift the left leg up

59
00:02:46,670 --> 00:02:49,880
coming to a nice bent knee here and give

60
00:02:49,880 --> 00:02:51,230
yourself a little bit of space between

61
00:02:51,230 --> 00:02:53,060
your left heel and your right leg so we

62
00:02:53,060 --> 00:02:55,120
don't have to be so tightly wound up

63
00:02:55,120 --> 00:02:58,490
even though we're moving into twists we

64
00:02:58,490 --> 00:03:01,070
can kind of keep the space that we need

65
00:03:01,070 --> 00:03:03,200
so begin to lift up tall through the

66
00:03:03,200 --> 00:03:05,570
spinal column stay grounded through your

67
00:03:05,570 --> 00:03:07,130
right leg and we're just going to hug

68
00:03:07,130 --> 00:03:09,440
that left knee in with your right elbow

69
00:03:09,440 --> 00:03:11,900
so this is a familiar shape for a lot of

70
00:03:11,900 --> 00:03:13,640
us and kind of gauge how close or how

71
00:03:13,640 --> 00:03:15,950
far your left heel is and then again

72
00:03:15,950 --> 00:03:17,420
nice and tall through the spinal column

73
00:03:17,420 --> 00:03:22,220
think up as you breathe down into your

74
00:03:22,220 --> 00:03:25,190
belly that can be a little advanced

75
00:03:25,190 --> 00:03:28,430
especially for beginners lift and

76
00:03:28,430 --> 00:03:29,450
lengthen up through the crown of the

77
00:03:29,450 --> 00:03:30,740
head but as you breathe in you might

78
00:03:30,740 --> 00:03:32,209
close your eyes and imagine the breath

79
00:03:32,209 --> 00:03:34,370
going in through your nose and really

80
00:03:34,370 --> 00:03:36,350
filling out through the lower belly so

81
00:03:36,350 --> 00:03:37,880
it's kind of kind of counter to what

82
00:03:37,880 --> 00:03:39,770
we're often taught in terms of breath

83
00:03:39,770 --> 00:03:43,880
work we inhale exhale so instead we're

84
00:03:43,880 --> 00:03:46,040
keeping the heart lifted spinal column

85
00:03:46,040 --> 00:03:49,310
tall and we breathe in the breath

86
00:03:49,310 --> 00:03:54,140
travels down breathe out travels up more

87
00:03:54,140 --> 00:03:56,420
on that in the pranayama series on this

88
00:03:56,420 --> 00:03:57,220
channel

89
00:03:57,220 --> 00:03:59,480
okay so stay here if you want to release

90
00:03:59,480 --> 00:04:02,360
the left fingertips behind you can if

91
00:04:02,360 --> 00:04:03,860
you want to go a little bit deeper you

92
00:04:03,860 --> 00:04:05,720
can bring the outer edge of your right

93
00:04:05,720 --> 00:04:07,610
elbow to the outer edge of your left

94
00:04:07,610 --> 00:04:09,800
knee coming into the twist here but also

95
00:04:09,800 --> 00:04:12,020
you can release the right fingertips to

96
00:04:12,020 --> 00:04:13,489
ground and still work on this twist

97
00:04:13,489 --> 00:04:15,230
really thinking about it from the base

98
00:04:15,230 --> 00:04:17,810
of the spine all the way up so try to

99
00:04:17,810 --> 00:04:21,649
resist the urge to crank or lean back so

100
00:04:21,649 --> 00:04:23,949
really asking right

101
00:04:23,949 --> 00:04:29,110
for a nice loving squeeze in the lower

102
00:04:29,110 --> 00:04:34,259
body never thought I'd say those words

103
00:04:34,259 --> 00:04:38,759
okay one or two more breaths here

104
00:04:45,830 --> 00:04:47,810
then we'll gently release when you

105
00:04:47,810 --> 00:04:49,370
release try not to collapse in the spine

106
00:04:49,370 --> 00:04:52,270
keep it nice and tall so this is

107
00:04:52,270 --> 00:04:54,560
deceivingly hard work it might seem kind

108
00:04:54,560 --> 00:04:56,180
of simple but it's really good if you

109
00:04:56,180 --> 00:04:58,909
really work from the inside out keep the

110
00:04:58,909 --> 00:05:00,409
left leg where it is keep the right leg

111
00:05:00,409 --> 00:05:01,729
where it is in just a little counter

112
00:05:01,729 --> 00:05:03,349
twist here again breathing into the

113
00:05:03,349 --> 00:05:06,080
lower belly right fingertips swim behind

114
00:05:06,080 --> 00:05:09,620
and left palm can either come to the

115
00:05:09,620 --> 00:05:11,210
outer edge of the right thigh or

116
00:05:11,210 --> 00:05:16,780
fingertips to the mat and we breathe

117
00:05:20,300 --> 00:05:24,060
so as I'm breathing in my lower belly my

118
00:05:24,060 --> 00:05:28,139
belly expands breathing out it retracts

119
00:05:28,139 --> 00:05:33,120
in breathing in belly expands like a

120
00:05:33,120 --> 00:05:34,400
balloon

121
00:05:34,400 --> 00:05:38,370
breathing out it retracts in keep that

122
00:05:38,370 --> 00:05:39,960
left knee hugging and press into all

123
00:05:39,960 --> 00:05:41,310
four corners of your left foot if you

124
00:05:41,310 --> 00:05:42,389
need to give yourself a little more

125
00:05:42,389 --> 00:05:45,259
space take it

126
00:05:48,980 --> 00:05:50,330
and when I said there were gonna be a

127
00:05:50,330 --> 00:05:52,970
few planes I meant a million ha ha let's

128
00:05:52,970 --> 00:05:55,600
roll with it

129
00:05:57,620 --> 00:06:00,260
and then I'll gently release it back to

130
00:06:00,260 --> 00:06:02,060
center and I'm going to switch the same

131
00:06:02,060 --> 00:06:04,370
little ditty on the other side extending

132
00:06:04,370 --> 00:06:05,870
through the left leg bending the right

133
00:06:05,870 --> 00:06:09,590
knee super important to kind of pay

134
00:06:09,590 --> 00:06:11,150
attention to all four corners of the

135
00:06:11,150 --> 00:06:14,740
right foot right right

136
00:06:14,740 --> 00:06:17,090
firming down through the left thigh

137
00:06:17,090 --> 00:06:19,520
bones sitting up nice and tall just

138
00:06:19,520 --> 00:06:21,140
taking your time with all of this today

139
00:06:21,140 --> 00:06:24,020
just so we're a nice action and in good

140
00:06:24,020 --> 00:06:25,510
alignment and then when you're ready

141
00:06:25,510 --> 00:06:27,620
hugging the right knee with the left

142
00:06:27,620 --> 00:06:31,730
elbow so a couple things I should

143
00:06:31,730 --> 00:06:32,960
mention if you're feeling like you're

144
00:06:32,960 --> 00:06:38,000
leaning back into a dark hell then maybe

145
00:06:38,000 --> 00:06:40,070
lift the hips up sit up on a blanket a

146
00:06:40,070 --> 00:06:42,230
block a pillow give your hips a little

147
00:06:42,230 --> 00:06:43,550
bit of lift so that you can find

148
00:06:43,550 --> 00:06:44,930
lengthen the lower back body because we

149
00:06:44,930 --> 00:06:46,130
really want to be able to breathe into

150
00:06:46,130 --> 00:06:49,690
the belly in this seated twist so

151
00:06:49,690 --> 00:06:52,160
revolving whenever you're ready right

152
00:06:52,160 --> 00:06:54,350
fingertips can come behind again we can

153
00:06:54,350 --> 00:06:56,030
hug the right knee and as we lift up

154
00:06:56,030 --> 00:06:58,820
tall through the spine breathing into

155
00:06:58,820 --> 00:07:01,250
the belly resist the urge to kind of

156
00:07:01,250 --> 00:07:02,720
come into the magazine posture here and

157
00:07:02,720 --> 00:07:04,340
really see if you can kind of cultivate

158
00:07:04,340 --> 00:07:05,840
some energy in your lower belly whatever

159
00:07:05,840 --> 00:07:08,600
that means to you I've read into the

160
00:07:08,600 --> 00:07:11,060
back body whatever that means to you and

161
00:07:11,060 --> 00:07:11,930
if you want to take it a little deeper

162
00:07:11,930 --> 00:07:14,420
then you can bring the outer edge of the

163
00:07:14,420 --> 00:07:16,100
left elbow to the outer edge of the

164
00:07:16,100 --> 00:07:22,010
right knee lift and lengthen see if you

165
00:07:22,010 --> 00:07:24,290
can begin to extend your inhalations

166
00:07:24,290 --> 00:07:26,960
make them longer and then use that

167
00:07:26,960 --> 00:07:32,990
exhale to release inhale fill er up

168
00:07:32,990 --> 00:07:37,820
expand exhale draw the navel in and

169
00:07:37,820 --> 00:07:39,450
release

170
00:07:39,450 --> 00:07:42,260
one more

171
00:07:47,850 --> 00:07:52,550
then gently back to center counter twist

172
00:07:57,460 --> 00:07:59,500
so best you can pay attention to the

173
00:07:59,500 --> 00:08:00,970
sensations of the body that's one of the

174
00:08:00,970 --> 00:08:02,890
beautiful things about home practice or

175
00:08:02,890 --> 00:08:05,770
backyard practice is you can kind of

176
00:08:05,770 --> 00:08:07,300
move at your own pace and so I'm trying

177
00:08:07,300 --> 00:08:09,430
not to rush this video too much I want

178
00:08:09,430 --> 00:08:10,870
us to have a little bit of time in space

179
00:08:10,870 --> 00:08:13,690
to just go okay I'm getting bored how

180
00:08:13,690 --> 00:08:16,120
can I close my eyes and breathe breathe

181
00:08:16,120 --> 00:08:20,110
breathe or wow it's amazing yoga works I

182
00:08:20,110 --> 00:08:21,670
already notice the difference in my body

183
00:08:21,670 --> 00:08:26,800
and my energy just attempting to find a

184
00:08:26,800 --> 00:08:27,940
little bit of balance but you kind of

185
00:08:27,940 --> 00:08:29,200
have to do your part right so breathe

186
00:08:29,200 --> 00:08:32,340
deep couple more breaths here

187
00:08:36,380 --> 00:08:38,030
when you get in the groove of the breath

188
00:08:38,030 --> 00:08:44,150
or really feels awesome mmm no will

189
00:08:44,150 --> 00:08:47,240
gently release cool bring the left foot

190
00:08:47,240 --> 00:08:48,710
in cross the ankles

191
00:08:48,710 --> 00:08:51,560
very gently ever so gracefully we'll

192
00:08:51,560 --> 00:08:54,130
come onto all fours

193
00:08:54,370 --> 00:08:55,580
great

194
00:08:55,580 --> 00:08:56,990
take a second to bring the knees

195
00:08:56,990 --> 00:08:59,480
together tops of the feet on the mat

196
00:08:59,480 --> 00:09:02,690
send it back extended excuse me

197
00:09:02,690 --> 00:09:04,550
well it's a child's pose and the arms

198
00:09:04,550 --> 00:09:09,940
are extended forehead might kiss the mat

199
00:09:09,940 --> 00:09:12,410
and take a couple breaths here again

200
00:09:12,410 --> 00:09:14,950
breathing deep into the lower belly

201
00:09:14,950 --> 00:09:18,770
breathing into the lower back body see

202
00:09:18,770 --> 00:09:20,960
if you can feel your skin stretch as you

203
00:09:20,960 --> 00:09:29,030
breathe in deeply you might begin to

204
00:09:29,030 --> 00:09:32,920
cultivate an e je breath here

205
00:09:42,730 --> 00:09:46,910
we'll slowly rise up come to tabletop

206
00:09:46,910 --> 00:09:49,520
position one of my favs wrists

207
00:09:49,520 --> 00:09:50,660
underneath the shoulders knees directly

208
00:09:50,660 --> 00:09:53,600
underneath the hips adrian slides our

209
00:09:53,600 --> 00:09:59,120
mic pack so discreetly and knees

210
00:09:59,120 --> 00:10:02,750
underneath the hip points press away

211
00:10:02,750 --> 00:10:04,070
from your yoga mat you know what to do

212
00:10:04,070 --> 00:10:05,750
here press another tops of the feet take

213
00:10:05,750 --> 00:10:07,550
a couple breaths here drawing the

214
00:10:07,550 --> 00:10:09,770
shoulders away from the ears hugging the

215
00:10:09,770 --> 00:10:11,780
lower belly up into the spine again

216
00:10:11,780 --> 00:10:14,420
pressing away from your yoga mat doing

217
00:10:14,420 --> 00:10:16,250
awesome everyone to check this line from

218
00:10:16,250 --> 00:10:17,510
the crown of the head to the tip of the

219
00:10:17,510 --> 00:10:17,900
tailbone

220
00:10:17,900 --> 00:10:19,850
well press in our foundation and lift

221
00:10:19,850 --> 00:10:21,590
the knees let them hover it doesn't have

222
00:10:21,590 --> 00:10:22,910
to be a big lift just a little lift to

223
00:10:22,910 --> 00:10:25,070
connect to your core draw the shoulders

224
00:10:25,070 --> 00:10:26,950
away from the ears one more breath in

225
00:10:26,950 --> 00:10:32,780
and out and release awesome cat cow take

226
00:10:32,780 --> 00:10:33,490
it away

227
00:10:33,490 --> 00:10:35,810
stretching the belly as your heart opens

228
00:10:35,810 --> 00:10:38,900
forward breathe in exhale pressing into

229
00:10:38,900 --> 00:10:40,790
your foundation all ten knuckles and

230
00:10:40,790 --> 00:10:43,400
tops of the feet strong as we round

231
00:10:43,400 --> 00:10:46,100
through the spine chin to chest navel

232
00:10:46,100 --> 00:10:50,540
draws up and continue tailbone up

233
00:10:50,540 --> 00:10:53,680
towards the sky heart forward breathe in

234
00:10:53,680 --> 00:10:56,540
find what feels good here for sure and

235
00:10:56,540 --> 00:10:59,620
then exhale curling the tailbone under

236
00:10:59,620 --> 00:11:02,540
traveling up through the spine hugging

237
00:11:02,540 --> 00:11:04,670
those lower ribs in really making the

238
00:11:04,670 --> 00:11:09,980
most of it here great do one more moving

239
00:11:09,980 --> 00:11:12,310
with your breath

240
00:11:21,370 --> 00:11:24,440
great curl the toes under send the hip

241
00:11:24,440 --> 00:11:26,920
points up and back downward facing dog

242
00:11:26,920 --> 00:11:30,080
bend the knees generously here pedal it

243
00:11:30,080 --> 00:11:31,820
out melt your heart back find what feels

244
00:11:31,820 --> 00:11:33,950
good if you're new to the practice check

245
00:11:33,950 --> 00:11:35,920
out the downward dog

246
00:11:35,920 --> 00:11:38,360
foundations video in the foundations of

247
00:11:38,360 --> 00:11:41,360
yoga playlist and take breaks whenever

248
00:11:41,360 --> 00:11:47,360
you need to great drop the left heel

249
00:11:47,360 --> 00:11:50,150
lift the right leg up high take a deep

250
00:11:50,150 --> 00:11:53,210
breath in on an exhale squeeze right

251
00:11:53,210 --> 00:11:55,100
knee in towards your heart navel up

252
00:11:55,100 --> 00:11:56,990
towards the spine hollow up through the

253
00:11:56,990 --> 00:11:58,700
upper back body strong pose here and

254
00:11:58,700 --> 00:12:00,320
then step your right foot forward

255
00:12:00,320 --> 00:12:02,870
awesome lower the left knee and just

256
00:12:02,870 --> 00:12:07,190
take a second here to stretch it out so

257
00:12:07,190 --> 00:12:08,720
to each his own here we sack front knee

258
00:12:08,720 --> 00:12:09,590
over front ankle

259
00:12:09,590 --> 00:12:11,990
we might Rock a little front a little

260
00:12:11,990 --> 00:12:14,170
back

261
00:12:18,230 --> 00:12:20,189
then I'm going to lift my back knee up

262
00:12:20,189 --> 00:12:23,970
into my low lunge or I might find that

263
00:12:23,970 --> 00:12:25,319
it's best for me to keep my knee on the

264
00:12:25,319 --> 00:12:26,999
ground today so working at all different

265
00:12:26,999 --> 00:12:32,910
levels here for sho deep breath in deep

266
00:12:32,910 --> 00:12:33,869
breath out

267
00:12:33,869 --> 00:12:39,089
hoy plant the palms step the right toes

268
00:12:39,089 --> 00:12:44,009
back slowly lower to your belly inhale

269
00:12:44,009 --> 00:12:46,829
to Cobra big breath in press in your

270
00:12:46,829 --> 00:12:48,600
foundation don't overdo it here just

271
00:12:48,600 --> 00:12:51,029
nice and easy nice simulation than the

272
00:12:51,029 --> 00:12:53,189
intestines here anyway so keep it nice

273
00:12:53,189 --> 00:12:55,709
and low pull the elbows back one more

274
00:12:55,709 --> 00:12:59,939
breath and then exhale release curl the

275
00:12:59,939 --> 00:13:01,949
toes under press up to all fours or

276
00:13:01,949 --> 00:13:05,249
plank take a deep breath in lift the

277
00:13:05,249 --> 00:13:07,649
corners of your mouth slightly and then

278
00:13:07,649 --> 00:13:10,589
send it back downward facing dog awesome

279
00:13:10,589 --> 00:13:14,540
couple breaths here to just work it out

280
00:13:19,589 --> 00:13:21,850
and when you're ready we'll drop the

281
00:13:21,850 --> 00:13:24,249
right heel and take a deep breath in as

282
00:13:24,249 --> 00:13:26,579
you lift the left leg up high

283
00:13:26,579 --> 00:13:30,579
great inhale exhale squeeze the left

284
00:13:30,579 --> 00:13:32,199
knee in towards your heart hollow

285
00:13:32,199 --> 00:13:33,790
through the upper back body super strong

286
00:13:33,790 --> 00:13:35,410
pose here core strengthener draw your

287
00:13:35,410 --> 00:13:37,480
navel up squeeze squeeze squeeze and

288
00:13:37,480 --> 00:13:39,309
then step it up into your lunge

289
00:13:39,309 --> 00:13:43,350
awesome lower the right knee down and

290
00:13:43,350 --> 00:13:49,480
stretch it out so you get a chance to

291
00:13:49,480 --> 00:13:50,859
really kind of like find what feels good

292
00:13:50,859 --> 00:13:52,509
for you maybe you're sore from sitting

293
00:13:52,509 --> 00:13:55,689
in a desk if you're sore from a run or

294
00:13:55,689 --> 00:14:01,929
cycle cycling bicycling so treat your

295
00:14:01,929 --> 00:14:03,509
zone here also just nice little

296
00:14:03,509 --> 00:14:06,519
reflexology moment to the very least for

297
00:14:06,519 --> 00:14:08,949
your feet lift the back knee if you want

298
00:14:08,949 --> 00:14:12,309
to give it a try nice low lunge inhale

299
00:14:12,309 --> 00:14:13,899
everyone wherever you are loop the

300
00:14:13,899 --> 00:14:15,249
shoulders let your heart radiate forward

301
00:14:15,249 --> 00:14:17,980
grow long and the neck then plant the

302
00:14:17,980 --> 00:14:20,769
palms slide the left toes back to plank

303
00:14:20,769 --> 00:14:22,600
this time chaturanga to updog if you

304
00:14:22,600 --> 00:14:24,239
want otherwise repeat what we did before

305
00:14:24,239 --> 00:14:26,410
lowering all the way to the belly and

306
00:14:26,410 --> 00:14:28,179
then coming up to Cobra so we have

307
00:14:28,179 --> 00:14:31,119
options deep breath in everyone

308
00:14:31,119 --> 00:14:33,999
long breath out as you send it to

309
00:14:33,999 --> 00:14:37,419
Child's Pose keep the palms forward

310
00:14:37,419 --> 00:14:39,730
again breaths rest the forehead on the

311
00:14:39,730 --> 00:14:42,790
earth close your eyes and take a rest oh

312
00:14:42,790 --> 00:14:44,619
my god this breeze is coming through

313
00:14:44,619 --> 00:14:50,399
here hmm

314
00:14:51,829 --> 00:15:00,470
you might say thank you here most

315
00:15:00,470 --> 00:15:02,879
wonderful prayer read a quote today

316
00:15:02,879 --> 00:15:06,929
about if thank you where the only prayer

317
00:15:06,929 --> 00:15:11,399
we said we'd be set and I tend to agree

318
00:15:11,399 --> 00:15:14,730
in this pose the shaped is kind of the

319
00:15:14,730 --> 00:15:20,089
sweet surrender of sweet surrender pose

320
00:15:20,089 --> 00:15:24,660
totally thank you post okay that's

321
00:15:24,660 --> 00:15:27,199
enough Adrian here we go aha all fours

322
00:15:27,199 --> 00:15:29,490
curl the toes under back to down dog

323
00:15:29,490 --> 00:15:31,819
doing great everyone let's keep it going

324
00:15:31,819 --> 00:15:34,079
bending the knees cultivating a little

325
00:15:34,079 --> 00:15:36,420
bit of energy here here we go drop the

326
00:15:36,420 --> 00:15:38,040
left heel lift the right leg up high

327
00:15:38,040 --> 00:15:40,589
deep breath in on the exhale squeeze it

328
00:15:40,589 --> 00:15:42,869
up in towards the heart hold here press

329
00:15:42,869 --> 00:15:44,639
away from your yoga mat super strong on

330
00:15:44,639 --> 00:15:46,800
the left heel and then step it up into

331
00:15:46,800 --> 00:15:50,939
your lunge moving into a twist so you

332
00:15:50,939 --> 00:15:55,620
can keep that left knee lowered or we

333
00:15:55,620 --> 00:15:57,120
can keep it lifted we have options draw

334
00:15:57,120 --> 00:15:58,800
the palms together super strong in the

335
00:15:58,800 --> 00:16:01,709
legs lifting the heart up bend the left

336
00:16:01,709 --> 00:16:04,529
knee scoop your tailbone underneath you

337
00:16:04,529 --> 00:16:07,319
so we're kind of inviting you to go from

338
00:16:07,319 --> 00:16:09,959
here to here so if you bend that left

339
00:16:09,959 --> 00:16:11,970
knee you're going to allow for the space

340
00:16:11,970 --> 00:16:14,309
to do just that then you can always

341
00:16:14,309 --> 00:16:16,920
begin to straighten it again so we're

342
00:16:16,920 --> 00:16:18,839
drawing the pelvis in underneath head

343
00:16:18,839 --> 00:16:20,670
over heart heart over pelvis lift your

344
00:16:20,670 --> 00:16:23,160
sternum to your thumbs awesome deep

345
00:16:23,160 --> 00:16:25,819
breath in again we can always be here

346
00:16:25,819 --> 00:16:28,649
deep breath in on an exhale move into

347
00:16:28,649 --> 00:16:30,209
your twist

348
00:16:30,209 --> 00:16:33,569
outer edge of the left elbow against the

349
00:16:33,569 --> 00:16:35,819
outer edge of the right knee find that

350
00:16:35,819 --> 00:16:36,990
push and pull that we've been talking

351
00:16:36,990 --> 00:16:39,540
about for the last month we talked about

352
00:16:39,540 --> 00:16:41,990
during August and the yoga Basics

353
00:16:41,990 --> 00:16:44,339
sending the left heel back begin to

354
00:16:44,339 --> 00:16:47,339
revolve if you want take the left hand

355
00:16:47,339 --> 00:16:50,069
to a fist right hand comes on top grow

356
00:16:50,069 --> 00:16:53,160
long through the neck long through the

357
00:16:53,160 --> 00:16:56,009
spine breathe into your lower belly you

358
00:16:56,009 --> 00:16:59,959
got this two more breaths

359
00:17:01,889 --> 00:17:04,539
pulling the right hip crease back keep

360
00:17:04,539 --> 00:17:05,890
going through your checklist stay

361
00:17:05,890 --> 00:17:09,520
curious and then gently release with

362
00:17:09,520 --> 00:17:12,669
control best you can take a rest or

363
00:17:12,669 --> 00:17:14,319
slide the right toes back and move

364
00:17:14,319 --> 00:17:17,648
through a vinyasa so this is your time

365
00:17:17,648 --> 00:17:20,500
to play today I encourage you to repeat

366
00:17:20,500 --> 00:17:22,209
the practice so they can you know these

367
00:17:22,209 --> 00:17:24,640
moments can always change and will vary

368
00:17:24,640 --> 00:17:26,250
from day to day based on how you feel

369
00:17:26,250 --> 00:17:28,950
great we'll meet in downward facing dog

370
00:17:28,950 --> 00:17:30,760
under the same thing on the other side

371
00:17:30,760 --> 00:17:32,830
awesome work everyone drop the right

372
00:17:32,830 --> 00:17:34,870
heel lift the left leg up high take a

373
00:17:34,870 --> 00:17:38,409
deep breath in and on the exhale squeeze

374
00:17:38,409 --> 00:17:40,390
the left knee in towards your heart hold

375
00:17:40,390 --> 00:17:43,809
here hollow through the upper body navel

376
00:17:43,809 --> 00:17:45,549
draws up up up and then step it up into

377
00:17:45,549 --> 00:17:48,279
your lunge awesome again we have the

378
00:17:48,279 --> 00:17:50,529
option to lower the back knee here loop

379
00:17:50,529 --> 00:17:52,179
the shoulders draw the palms together at

380
00:17:52,179 --> 00:17:52,779
the heart

381
00:17:52,779 --> 00:17:56,169
namaste great bend the right knee so you

382
00:17:56,169 --> 00:17:57,669
can find your alignment scooping the

383
00:17:57,669 --> 00:18:01,149
tailbone down heavy and down tucking the

384
00:18:01,149 --> 00:18:03,700
pelvis inner thighs squeeze together

385
00:18:03,700 --> 00:18:06,220
lots of energy here then maybe we begin

386
00:18:06,220 --> 00:18:07,960
to straighten that right leg and maybe

387
00:18:07,960 --> 00:18:10,750
not or maybe it's on the earth great

388
00:18:10,750 --> 00:18:12,700
inhale lift your sternum up to your

389
00:18:12,700 --> 00:18:15,279
thumbs open your heart exhale journey

390
00:18:15,279 --> 00:18:17,770
into your powerful twist here left hip

391
00:18:17,770 --> 00:18:20,289
crease pulls back navel stays connected

392
00:18:20,289 --> 00:18:24,970
to the spine I move with my breath you

393
00:18:24,970 --> 00:18:26,649
can take your eyes off the video now and

394
00:18:26,649 --> 00:18:29,850
really begin to find that push and pull

395
00:18:29,850 --> 00:18:32,740
that press and squeeze finding a sense

396
00:18:32,740 --> 00:18:34,330
of balance and ease as we work really

397
00:18:34,330 --> 00:18:36,130
hard here

398
00:18:36,130 --> 00:18:38,230
send the right heel back breathe breathe

399
00:18:38,230 --> 00:18:43,570
breathe take the right hand into a fist

400
00:18:43,570 --> 00:18:46,000
left palm comes on top maybe we grow a

401
00:18:46,000 --> 00:18:48,370
little bit taller through the neck long

402
00:18:48,370 --> 00:18:52,299
through the spine inhale in exhale out

403
00:18:52,299 --> 00:18:56,950
one more breath awesome work everyone

404
00:18:56,950 --> 00:18:58,480
gently release try to do with a little

405
00:18:58,480 --> 00:19:00,490
control a little grace and same thing

406
00:19:00,490 --> 00:19:02,410
we'll plant the palms slide the left

407
00:19:02,410 --> 00:19:04,510
toes back and this time everyone come

408
00:19:04,510 --> 00:19:07,720
all the way onto your belly if you want

409
00:19:07,720 --> 00:19:08,890
to sneak in a little bit yeah so there

410
00:19:08,890 --> 00:19:11,429
you rep it go for it

411
00:19:11,429 --> 00:19:16,690
great so this time I'm going to lift up

412
00:19:16,690 --> 00:19:21,070
into a Cobra trying to figure out how to

413
00:19:21,070 --> 00:19:23,740
do this on this deck and I'm going to

414
00:19:23,740 --> 00:19:25,419
send my left palm out

415
00:19:25,419 --> 00:19:27,610
I think this way it will be better to do

416
00:19:27,610 --> 00:19:30,549
it first followed by my right then I'm

417
00:19:30,549 --> 00:19:32,559
going to bend my right knee this might

418
00:19:32,559 --> 00:19:34,120
take a second for us to do this via

419
00:19:34,120 --> 00:19:37,570
video but we can do it and I'm going to

420
00:19:37,570 --> 00:19:39,789
send my right toes over towards the left

421
00:19:39,789 --> 00:19:44,909
side of my yoga mat or my room or my mat

422
00:19:44,909 --> 00:19:47,409
great then I'm going to allow my left

423
00:19:47,409 --> 00:19:53,740
ear sorry to drop and I'm going to come

424
00:19:53,740 --> 00:20:00,150
to either the sole of my right foot and

425
00:20:00,510 --> 00:20:05,470
right palm here or so this option 1 be

426
00:20:05,470 --> 00:20:07,990
super mindful if you're feeling any push

427
00:20:07,990 --> 00:20:10,600
or press or pinch I should say that's

428
00:20:10,600 --> 00:20:12,370
what I meant at all then you need to

429
00:20:12,370 --> 00:20:17,740
come out of this or you can reach behind

430
00:20:17,740 --> 00:20:22,030
and grab the right ankle inhale in

431
00:20:22,030 --> 00:20:26,610
exhale flex the right foot kick out

432
00:20:32,020 --> 00:20:35,230
breathing deep pressing through all 10

433
00:20:35,230 --> 00:20:36,640
knuckles strong you might point the

434
00:20:36,640 --> 00:20:38,670
right foot here if that feels better

435
00:20:38,670 --> 00:20:45,300
and then gently release all the way back

436
00:20:45,809 --> 00:20:49,690
same thing on the other side right hand

437
00:20:49,690 --> 00:20:52,690
goes out left fingertips support bend

438
00:20:52,690 --> 00:20:55,450
the left knee then check it out use your

439
00:20:55,450 --> 00:20:58,320
left toes to take you over and around

440
00:20:58,320 --> 00:21:00,880
can rest on the right ear here so

441
00:21:00,880 --> 00:21:03,490
resting the head down option 1 sold the

442
00:21:03,490 --> 00:21:06,670
right foot on the ground I'm at left

443
00:21:06,670 --> 00:21:13,360
foot cut it or lots of breath here or I

444
00:21:13,360 --> 00:21:15,970
reach my left fingertips around grab my

445
00:21:15,970 --> 00:21:23,380
left ankle and find that kick super

446
00:21:23,380 --> 00:21:25,179
important to stay connected through the

447
00:21:25,179 --> 00:21:27,970
right hand here and again don't push it

448
00:21:27,970 --> 00:21:33,160
listen to your body be kind great one

449
00:21:33,160 --> 00:21:36,429
more breath and then we'll use the

450
00:21:36,429 --> 00:21:39,850
exhale to release awesome super awesome

451
00:21:39,850 --> 00:21:41,740
everyone draw the palms underneath the

452
00:21:41,740 --> 00:21:48,660
shoulders inhale Cobra exhale release

453
00:21:48,660 --> 00:21:53,679
inhale to all fours and exhale Child's

454
00:21:53,679 --> 00:21:57,059
Pose this time full Child's Pose

455
00:21:57,059 --> 00:22:02,170
swimming the fingertips around to the

456
00:22:02,170 --> 00:22:03,950
back

457
00:22:03,950 --> 00:22:07,549
a couple of nice sweet loving breaths

458
00:22:07,549 --> 00:22:14,059
here close your eyes enjoy this last bit

459
00:22:14,059 --> 00:22:19,630
of time on your mat this beautiful time

460
00:22:19,630 --> 00:22:23,289
take in for yourself

461
00:22:34,750 --> 00:22:37,390
awesome job everyone pressing the tops

462
00:22:37,390 --> 00:22:39,940
of the feet connect navel to spine a

463
00:22:39,940 --> 00:22:41,380
little energy in your belly and then

464
00:22:41,380 --> 00:22:46,180
roll up here great we're going to shift

465
00:22:46,180 --> 00:22:48,910
to the side almost done here really

466
00:22:48,910 --> 00:22:51,520
awesome work everyone so worth the time

467
00:22:51,520 --> 00:22:52,630
so if you're feeling a little anxious

468
00:22:52,630 --> 00:22:55,570
stick with it so good to balance out the

469
00:22:55,570 --> 00:22:57,880
system here I'm going to draw my left

470
00:22:57,880 --> 00:23:02,320
heel in cross the right leg over coming

471
00:23:02,320 --> 00:23:07,530
in to go mokou-san legs or cow legs so

472
00:23:07,530 --> 00:23:09,640
important for me to keep a heavy base

473
00:23:09,640 --> 00:23:12,040
here should protect the knee important

474
00:23:12,040 --> 00:23:13,480
to keep a little brightness in the feet

475
00:23:13,480 --> 00:23:16,630
to also protect the knee if your knees

476
00:23:16,630 --> 00:23:18,460
come nowhere close to each other then

477
00:23:18,460 --> 00:23:20,830
there's always opportunities to work

478
00:23:20,830 --> 00:23:24,130
like this like so or maybe more in the

479
00:23:24,130 --> 00:23:28,540
line of a fire log pose or even just a

480
00:23:28,540 --> 00:23:31,270
cross leg position so let's give her a

481
00:23:31,270 --> 00:23:36,370
try again keeping a nice weight in the

482
00:23:36,370 --> 00:23:38,530
base of the pelvis and in the tail ball

483
00:23:38,530 --> 00:23:40,630
and little brightness in the feet then

484
00:23:40,630 --> 00:23:42,010
I'm going to bring my fingertips out to

485
00:23:42,010 --> 00:23:45,700
the side take a deep breath in and a

486
00:23:45,700 --> 00:23:50,200
long breath out deep breath in lift and

487
00:23:50,200 --> 00:23:53,670
lengthen through the spinal column and

488
00:23:53,670 --> 00:23:57,520
long breath out we find a little mula

489
00:23:57,520 --> 00:24:00,190
bandha hear anybody on Abunda talk about

490
00:24:00,190 --> 00:24:03,070
this more some of us have been chatting

491
00:24:03,070 --> 00:24:06,940
about it I'm gonna find what feels good

492
00:24:06,940 --> 00:24:12,520
group and then wherever you are take

493
00:24:12,520 --> 00:24:14,110
your right hand down and lift your left

494
00:24:14,110 --> 00:24:15,910
fingertips all the way up and over while

495
00:24:15,910 --> 00:24:19,890
staying grounded strong in the sit bones

496
00:24:20,100 --> 00:24:23,140
now check it out hug the lower ribs in

497
00:24:23,140 --> 00:24:26,230
and reach further with the left

498
00:24:26,230 --> 00:24:29,530
fingertips hug the lower ribs in and

499
00:24:29,530 --> 00:24:32,280
reach further with the left fingertips

500
00:24:32,280 --> 00:24:34,840
now take the biggest breath you've taken

501
00:24:34,840 --> 00:24:37,510
all day into your lower belly feel that

502
00:24:37,510 --> 00:24:40,170
breath as it travels down down down and

503
00:24:40,170 --> 00:24:43,840
then exhale back to Center whoo yeah

504
00:24:43,840 --> 00:24:46,360
baby left hand down right fingertips

505
00:24:46,360 --> 00:24:47,620
reach up

506
00:24:47,620 --> 00:24:49,809
stay grounded in the feet grounded in

507
00:24:49,809 --> 00:24:51,370
your lower body or Foundation whatever

508
00:24:51,370 --> 00:24:57,130
your shape looks like hug the lower ribs

509
00:24:57,130 --> 00:25:00,880
in reach a little more hug the lower

510
00:25:00,880 --> 00:25:05,140
ribs in and reach a little more great

511
00:25:05,140 --> 00:25:09,299
back to Center and we'll switch the legs

512
00:25:15,539 --> 00:25:20,080
here we go just keeping it real today

513
00:25:20,080 --> 00:25:24,630
just fixing things exposing keeping it

514
00:25:24,630 --> 00:25:28,450
keeping it homemade here we go so this

515
00:25:28,450 --> 00:25:29,320
side is going to be a little bit

516
00:25:29,320 --> 00:25:31,240
different of course taking me years to

517
00:25:31,240 --> 00:25:32,740
get my legs even this close together so

518
00:25:32,740 --> 00:25:35,380
if you're like you know just just be

519
00:25:35,380 --> 00:25:37,750
mindful and for too many years I kind of

520
00:25:37,750 --> 00:25:39,309
force myself into this pose it was very

521
00:25:39,309 --> 00:25:40,899
uncomfortable and I feel like I honestly

522
00:25:40,899 --> 00:25:43,360
had pain because of it so be really

523
00:25:43,360 --> 00:25:45,460
mindful it's really important I mean I

524
00:25:45,460 --> 00:25:46,840
know we say that all the time it's just

525
00:25:46,840 --> 00:25:49,510
so important so if you're like yeah now

526
00:25:49,510 --> 00:25:51,010
I'm just going to go here today then go

527
00:25:51,010 --> 00:25:52,600
here okay everyone is different

528
00:25:52,600 --> 00:25:55,059
especially in the hips so wherever you

529
00:25:55,059 --> 00:25:58,750
are find your integrity find what feels

530
00:25:58,750 --> 00:26:00,309
good and then we're just going to repeat

531
00:26:00,309 --> 00:26:02,440
the same thing this time starting with

532
00:26:02,440 --> 00:26:04,360
the left side so left palm will come

533
00:26:04,360 --> 00:26:06,039
down or left fingertips and I'll reach

534
00:26:06,039 --> 00:26:09,240
all the way up and over with my right

535
00:26:09,240 --> 00:26:13,649
hug the lower ribcage in reach

536
00:26:13,649 --> 00:26:15,730
close your eyes this time if you know

537
00:26:15,730 --> 00:26:17,380
what you're doing and breathe deep see

538
00:26:17,380 --> 00:26:19,450
if you can emanate energy awareness

539
00:26:19,450 --> 00:26:21,070
through the app throughout the entire

540
00:26:21,070 --> 00:26:23,950
body so even your left toes your

541
00:26:23,950 --> 00:26:25,809
shoulder blades drawing in and together

542
00:26:25,809 --> 00:26:31,630
and down great then gently come back

543
00:26:31,630 --> 00:26:35,230
through Center and take it to the other

544
00:26:35,230 --> 00:26:37,590
side

545
00:26:37,820 --> 00:26:40,510
Yoga they turn behind the scenes today

546
00:26:40,510 --> 00:26:45,470
exposed right palm down left fingertips

547
00:26:45,470 --> 00:26:49,670
up man the air out here for all you West

548
00:26:49,670 --> 00:26:53,750
Coasters super nice pretty beautiful

549
00:26:53,750 --> 00:26:57,490
draw the shoulders away from the ears

550
00:27:00,910 --> 00:27:04,010
close your eyes from these last few

551
00:27:04,010 --> 00:27:06,970
breaths you got it

552
00:27:08,290 --> 00:27:11,030
and then we'll come back to Center and

553
00:27:11,030 --> 00:27:14,960
we'll begin to unravel the legs and then

554
00:27:14,960 --> 00:27:17,210
you get to choose what poles you want to

555
00:27:17,210 --> 00:27:20,930
finish in so it could be sukhasana this

556
00:27:20,930 --> 00:27:23,960
meditation pose it could be a reclined

557
00:27:23,960 --> 00:27:25,220
cobblers pose

558
00:27:25,220 --> 00:27:26,960
it could be Child's Pose that felt

559
00:27:26,960 --> 00:27:30,020
really good or it could be shavasana so

560
00:27:30,020 --> 00:27:31,780
I'm going to go into shavasana

561
00:27:31,780 --> 00:27:33,860
because that's my favorite one but I

562
00:27:33,860 --> 00:27:35,690
want you to definitely pick one pose

563
00:27:35,690 --> 00:27:38,420
before you finish today to just allow

564
00:27:38,420 --> 00:27:40,370
the nutrients of your practice to settle

565
00:27:40,370 --> 00:27:42,740
and seep in to allow the mind and body

566
00:27:42,740 --> 00:27:45,200
just a moment of stillness or at least

567
00:27:45,200 --> 00:27:49,160
an attempt to be still and to really you

568
00:27:49,160 --> 00:27:53,510
know allow your hard work to work its

569
00:27:53,510 --> 00:27:58,370
magic so come into that pose again it

570
00:27:58,370 --> 00:28:00,290
could be a seated meditation it could be

571
00:28:00,290 --> 00:28:03,110
corpse pose could be a reclined cobblers

572
00:28:03,110 --> 00:28:07,670
pose that's this pose maybe you're more

573
00:28:07,670 --> 00:28:09,110
comfortable on your belly and so you get

574
00:28:09,110 --> 00:28:10,760
to decide I feel like it's kind of fun

575
00:28:10,760 --> 00:28:12,950
and important and what's beautiful about

576
00:28:12,950 --> 00:28:17,090
what we're doing here so come to your

577
00:28:17,090 --> 00:28:19,700
final resting posture and then give

578
00:28:19,700 --> 00:28:21,040
yourself permission to rest

579
00:28:21,040 --> 00:28:23,750
super-important you know I'm kind of

580
00:28:23,750 --> 00:28:28,270
joking but you know really truly this is

581
00:28:28,270 --> 00:28:30,590
this is the important last step of your

582
00:28:30,590 --> 00:28:32,210
practice today so make sure you take it

583
00:28:32,210 --> 00:28:35,450
for yourself I send you my love wish you

584
00:28:35,450 --> 00:28:36,050
the best

585
00:28:36,050 --> 00:28:37,520
thanks for practicing with me and for

586
00:28:37,520 --> 00:28:40,100
sharing your yoga practice with myself

587
00:28:40,100 --> 00:28:41,450
and all the other people in this

588
00:28:41,450 --> 00:28:43,840
community

589
00:28:44,380 --> 00:28:47,539
have an awesome last posture at an

590
00:28:47,539 --> 00:28:49,820
awesome rest of your day see you next

591
00:28:49,820 --> 00:28:52,689
time namaste