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hey everyone welcome to yoga with

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Adriene I am Adriene and today we have a

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sequence to beat the winter blues it's

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colder than a witch's titty most places

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even here in Texas and you know a lot of

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us are cooped up and and are not able to

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get moving in the way that we normally

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do or that we'd like to it's actually

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hardly very cold here today but they

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have canceled everything here in Austin

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Texas but so putting together a little

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sequence just to get the body moving to

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get the nervous system and really a

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couple systems just kind of replenished

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and happy so that you can beat the

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winter blues so put on something comfy

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get your coffee or your tea light a

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candle and let's meet each other on the

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mat

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[Music]

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all right so today we're gonna begin

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flat on the back yay oh come to lie flat

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and we'll take a second to just check in

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with the body by pointing and flexing

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the feet taking a nice deep breath in

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and out

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then inhale spread your fingertips super

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wide stretching the hands as we reach

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the arms all the way up and overhead hmm

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and then same thing here pointing and

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flexing the feet kind of noticing that

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ripple effect in the body and this time

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stretching the fingertips wide and then

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clinching them into fists so we're

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spreading them wide and back and forth

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back and forth you can rotate the wrists

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a little bit here you can close the eyes

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and find your breath feel supported by

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the earth here we've decided to take a

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little time for ourselves to check in

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with the body check in with the breath

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and hopefully leave the mat feeling a

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little stimulated Hale and a little you

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know rejuvenated one more breath here

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and then we exhale float the fingertips

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down press the palms into the earth and

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we'll hug the knees up towards the chest

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go ahead and kick your toes up towards

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your nose so that the lower back becomes

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flush with the mat wrap the arms around

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the shins and we chill here rocking a

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little back and forth maybe tucking the

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chin into the chest just slightly to

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avoid kind of being here well finally by

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tucking the chin into the chest

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I'm on a rocky place here in the wood

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floor I can hear it

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all right well flex the feet here toes

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up towards the ceiling relax your

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shoulders down you can even tag a little

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bit of weight in the elbows here just to

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remind you to avoid kind of this

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clinching and find space we have the

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nice support of the earth here flat on

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our back so use it grounding down

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through the elbows we take a deep breath

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in and on an exhale gently lifting the

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head peeling up nose towards the knees

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so it's really not about the knees

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touching the nose here but it's about

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the intention so if you have a nice big

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chest or we're just working towards

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creating more space in the spine be here

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now enjoy this does it doesn't have to

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be here just the intention of nose

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towards the knee so it might be here or

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might be here a couple more breaths here

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let's do two more breath cycles in and

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out if you're feeling yummy here you can

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reach the fingertips towards the outer

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edges of the feet you can even grab the

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outer edges of the feet here again

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notice I'm drawing the shoulders away

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from the ears still keeping this

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awareness this openness and the heart

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and in the chest great inhale in lift

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the chin slightly lots of space and on

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an exhale we release

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awesome cross the right ankle over the

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left grab the outer edges of the feet

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here or if that is seeming a little bit

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tight you can grab the big toes with the

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index finger middle finger and thumb

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grab the big toes or the outer edges and

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we're going to go for a little rock and

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roll massaging the spine a couple times

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here this is a great massage for the

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spine this is also just a really nice

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transition for me to remember my sense

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of humor and find a little playful vibe

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do it as many times as you feel

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satisfied and then together we'll meet

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in a nice cross-legged position tsukasa

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know or we'll just take a second nothing

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fancy here just

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rolling the shoulders forward up and

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back

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lubing up the shoulders a bit and then

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the opposite direction we're just gonna

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kind of swim one at a time great and now

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a gentle twist so I'm going to turn to

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face you here right palms gonna come to

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the left knee I'm gonna lift up through

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the crown of the head left fingertips

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behind again find that length up through

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the crown heart open here chest open

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take a deep breath in and on an exhale

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we gently move into the twist so this is

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definitely not about cranking into a

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yoga pose but it's about maybe closing

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the eyes and using your breath to

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discover a little bit of space so you

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can use that inhale to lift and lengthen

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and the exhale to maybe journey a little

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bit into your twist all right one more

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nice deep breath in here and on an

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exhale we gently melt it back to Center

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and take it to the other side so left

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palm comes to the right knee right

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fingertips behind can't stress enough

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how it's really not about the twist or

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about the the look of the twist as it is

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about the feel right so we inhale roll

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up through the spine

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the tendency here is to kind of do this

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lean back so see if you can tilt the

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pelvis find length if that means that

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you don't go all the way then I say ease

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up make some new discoveries here inhale

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we lift in lengthen and exhale we

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journey into the twist

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one more deep breath in here and exhale

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we melt it back to Center

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awesome now we're going to come on to

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all fours so from here you can just send

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the palms forward and come to tabletop

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position so we're just gonna stimulate a

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little bit of that prana that Chi that's

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been maybe a little stagnant I've been

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watching some Netflix there are some

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movies and we need to just kind of get

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the energy going the energetic body

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needs a little bit of a wake-up call so

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wrists underneath the shoulders knees

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directly underneath the hip points press

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up and out of your foundation to roll

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the shoulders away from the ears so what

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I mean here is literally create space

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between the ears and the shoulders let

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the neck grow long inhale in exhale

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press into the tops of the feet and let

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the knees hover notice my gaze is

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straight down not looking forward I'm

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drawing my navel up towards my spine I'm

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tucking my tailbone just a bit finding

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length in the lower back and this

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doesn't have to be a big lift guys this

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is just a little hover again it's not

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about this shape or creating the shape

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it's about the experience here so right

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away you can notice maybe a little shake

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or that prana that Chi saying hello

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insert your name hello Adrian and on an

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exhale we gently release awesome curl

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the toes under and send sit bones back

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towards the heels

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great widen the knees as wide as the mat

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and then walk your palms a little bit

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forward here inhale look forward

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extension and on an exhale we melt the

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heart to the mat forehead might kiss the

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mat here you might just hover we can

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find a little sway in the shoulders and

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this should feel yummy opening the

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shoulders melting the heart to the earth

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again counter acting perhaps time spent

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on the couch

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great draw the navel to the spine and

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rock back up to all fours walk the knees

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underneath the hip points wrists

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underneath the shoulders we're going to

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come on to the tops of the feet here for

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cat cow inhale scoop your heart look

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forward and exhale it's Hawking the

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tailbone in we travel up the spine chin

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to chest and then finally the crown of

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the head releases inhale scooping heart

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pressing up and out of the palms and

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exhale release - one more cycle

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great then we'll come back to tabletop

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position curl the toes under walk the

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palms forward and keep the knees nice

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and bent as you send the sit bones up

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downward facing dog

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so take a second here to pedal the feet

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out I took my shirt in here don't lean a

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xxx Yoga for the Blues although ya might

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get a lot of hits on YouTube but that's

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not what we're going for here people

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we're going for yoga finding what feels

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good in the body here as you pedal the

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feet find a little movement pressing

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into all ten knuckles strong

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particularly the fleshy part between the

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index finger and thumb great fine

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stillness here take a nice juicy inhale

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in had a nice long exhale out through

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the mouth

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great slowly lowering back to all fours

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we bring the two big toes together walk

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the wrists back underneath the shoulders

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and then send the knees wide as why does

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the mat great cat-cow variation here we

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send the sit bones back and if you can

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only do one pose if you're feeling just

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a little yucky or you know just like

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cabin fever a little anxious this is the

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sweetest vinyasa

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I feel so we started an extended Child's

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Pose

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we inhale send the body to the left side

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of the mat keep the palms rooting down

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strong again full body experience as we

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inhale we come forward open up through

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the front body and exhale navel to spine

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as we come around inhale come forward

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moving in a circle and exhale around and

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back

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keep it going inhale open your heart and

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exhale massaging the Front's of the hip

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creases

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[Music]

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if you find a catch you might Rock a

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little back and forth there and then you

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might reverse your circle going the

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opposite direction now to reach his own

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here check in with the neck to check in

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with the shoulders if you find that you

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just need a couple extra beats here in

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extended Child's Pose do that and then

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we'll come back to tabletop position

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awesome knees underneath the hip points

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wrist walking forward curl the toes

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under and we come back to downward

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facing dog

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take your time move nice and slow gently

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warming up the body checking in with

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those hammies again don't worry about

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the heels touching the earth as much as

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the experience getting there often I'll

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start class with my heels way up high

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and by the end of class before I know it

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my heels are climbing down towards the

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mat so again focusing on the experience

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is the way to go great we're gonna go

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for a little walk gently walking the

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feet up towards the front edge of the

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mat take your time and together we'll

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arrive in uttanasana feet hip-width

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apart today toes pointing forward just

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take a second to let the weight of the

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head hang over and the knees to bend as

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00:13:08,790 --> 00:13:11,940
generously as you need you might grab

274
00:13:11,940 --> 00:13:14,820
the elbows here rock a little side to

275
00:13:14,820 --> 00:13:25,440
side keep deepening the breath inhale in

276
00:13:25,440 --> 00:13:27,560
on an exhale release the fingertips

277
00:13:27,560 --> 00:13:29,970
press into all four corners of the feet

278
00:13:29,970 --> 00:13:32,520
draw your chin to your chest and slowly

279
00:13:32,520 --> 00:13:42,030
roll it up all the way to mountain as

280
00:13:42,030 --> 00:13:43,620
you roll up spread your awareness

281
00:13:43,620 --> 00:13:45,680
throughout all four corners of the feet

282
00:13:45,680 --> 00:13:48,930
draw energy up from the arches and then

283
00:13:48,930 --> 00:13:50,970
we'll inhale reach the fingertips all

284
00:13:50,970 --> 00:13:53,090
the way up towards the sky

285
00:13:53,090 --> 00:13:55,530
take a second here right hands are gonna

286
00:13:55,530 --> 00:13:57,450
grab the left wrist we're just gonna do

287
00:13:57,450 --> 00:13:59,940
a nice easy side body stretch so this

288
00:13:59,940 --> 00:14:01,440
doesn't have to be a big move it can be

289
00:14:01,440 --> 00:14:04,370
a nice pulsating move can be gentle

290
00:14:04,370 --> 00:14:06,990
heart stays open we spread awareness

291
00:14:06,990 --> 00:14:08,930
throughout all four corners of the feet

292
00:14:08,930 --> 00:14:11,970
and then take it back to Center and to

293
00:14:11,970 --> 00:14:15,480
the other side again just finding a

294
00:14:15,480 --> 00:14:20,940
little space and then we exhale back to

295
00:14:20,940 --> 00:14:23,730
Center great inhale reach it up spread

296
00:14:23,730 --> 00:14:26,010
the fingertips wide and exhale dive

297
00:14:26,010 --> 00:14:28,290
forward generous bend in the knees here

298
00:14:28,290 --> 00:14:30,950
as I come into forward fold uttanasana

299
00:14:30,950 --> 00:14:33,870
inhale lift and lengthen to flat back

300
00:14:33,870 --> 00:14:37,050
position and exhale soften and bow

301
00:14:37,050 --> 00:14:38,700
great bring the fingertips to the outer

302
00:14:38,700 --> 00:14:41,010
edges and we're gonna heel-toe heel-toe

303
00:14:41,010 --> 00:14:43,170
the feet together so the inner arches

304
00:14:43,170 --> 00:14:46,320
are touching great bend the knees

305
00:14:46,320 --> 00:14:49,440
generously and inhale we're gonna reach

306
00:14:49,440 --> 00:14:52,500
the fingertips all the way up to flat

307
00:14:52,500 --> 00:14:54,240
back okay so this is kind of a chair

308
00:14:54,240 --> 00:14:56,400
variation here sit bones aren't hovering

309
00:14:56,400 --> 00:14:59,340
over the heels send your weight towards

310
00:14:59,340 --> 00:15:00,840
your heels one more breath here

311
00:15:00,840 --> 00:15:02,760
remember that hovering cat here navel to

312
00:15:02,760 --> 00:15:06,210
spine deep breath in and exhale we

313
00:15:06,210 --> 00:15:08,400
release great awesome now we plant the

314
00:15:08,400 --> 00:15:12,800
palms and step or hop it back to plank

315
00:15:12,800 --> 00:15:15,750
great one vinyasa here today we shift

316
00:15:15,750 --> 00:15:16,980
the weight forward you can lower the

317
00:15:16,980 --> 00:15:19,200
knees here hug the elbows in slowly

318
00:15:19,200 --> 00:15:21,300
lower down chaturanga or all the way to

319
00:15:21,300 --> 00:15:23,490
the belly and then inhale lift up Cobra

320
00:15:23,490 --> 00:15:26,340
or upward facing dog so Yogi's choice

321
00:15:26,340 --> 00:15:29,280
here whether you're an up dog or in

322
00:15:29,280 --> 00:15:32,820
Cobra take a second to experience the

323
00:15:32,820 --> 00:15:35,610
posture to breathe and then we'll exhale

324
00:15:35,610 --> 00:15:37,950
curl the toes under draw the navel up

325
00:15:37,950 --> 00:15:40,830
and send it to downward facing dog

326
00:15:40,830 --> 00:15:44,070
it's you ain't great pedal to feet drop

327
00:15:44,070 --> 00:15:46,110
the left heel inhale slide the sole the

328
00:15:46,110 --> 00:15:48,480
right foot up take your time here as we

329
00:15:48,480 --> 00:15:50,310
step that right foot all the way into

330
00:15:50,310 --> 00:15:53,100
our lunge and then we're gonna slowly

331
00:15:53,100 --> 00:15:54,710
lower the back knee down

332
00:15:54,710 --> 00:15:57,120
great take a second here to find your

333
00:15:57,120 --> 00:15:59,490
footing so front Muse over that front

334
00:15:59,490 --> 00:16:00,990
ankle we're going to come onto the top

335
00:16:00,990 --> 00:16:03,480
of that left foot so the route of this

336
00:16:03,480 --> 00:16:05,310
pose really is in that back foot so I'm

337
00:16:05,310 --> 00:16:05,790
going to

338
00:16:05,790 --> 00:16:07,770
pressing that back foot draw the hands

339
00:16:07,770 --> 00:16:11,120
to the waistline and then inhale lift up

340
00:16:11,120 --> 00:16:16,110
open heart open chest breathing deep

341
00:16:16,110 --> 00:16:18,300
here as I loop the shoulders maybe draw

342
00:16:18,300 --> 00:16:22,590
the elbows together and back now you

343
00:16:22,590 --> 00:16:24,720
might just stay here if you're feeling

344
00:16:24,720 --> 00:16:27,810
like whoa whoa want to go watch Netflix

345
00:16:27,810 --> 00:16:30,330
now again hang in with me

346
00:16:30,330 --> 00:16:32,610
hug the inner thighs together if you're

347
00:16:32,610 --> 00:16:33,690
feeling like you need a little extra

348
00:16:33,690 --> 00:16:35,040
padding you can double up on the mat

349
00:16:35,040 --> 00:16:37,980
here or of course a little blankie or

350
00:16:37,980 --> 00:16:41,760
towels good great tuck the pelvis let's

351
00:16:41,760 --> 00:16:43,290
see if we can knit the lower rib cage in

352
00:16:43,290 --> 00:16:44,730
and again once again create that

353
00:16:44,730 --> 00:16:47,510
experience we had in hovering cat I

354
00:16:47,510 --> 00:16:49,920
might just stay here or we might take it

355
00:16:49,920 --> 00:16:51,360
a step further by reaching the

356
00:16:51,360 --> 00:16:54,210
fingertips forward up and back so I'm

357
00:16:54,210 --> 00:16:56,910
not sinking into the hip yet back of

358
00:16:56,910 --> 00:16:58,530
that right thigh is parallel to the mat

359
00:16:58,530 --> 00:17:03,600
great pull the thumbs back shoulder

360
00:17:03,600 --> 00:17:07,280
blades in together and down breathe

361
00:17:07,520 --> 00:17:11,599
inhale draw a line with the nose look up

362
00:17:11,599 --> 00:17:14,010
just testing our balance here as we hug

363
00:17:14,010 --> 00:17:16,589
the inner thighs together and then

364
00:17:16,589 --> 00:17:19,050
exhale gently release the fingertips and

365
00:17:19,050 --> 00:17:20,790
we're gonna interlace them behind the

366
00:17:20,790 --> 00:17:24,450
tail looping the shoulders we lift the

367
00:17:24,450 --> 00:17:27,060
heart extension through the crown of the

368
00:17:27,060 --> 00:17:31,500
head and now we can stay here or we're

369
00:17:31,500 --> 00:17:34,620
gonna pulse for three inhale in stay

370
00:17:34,620 --> 00:17:36,510
there or exhale checking in with that

371
00:17:36,510 --> 00:17:39,360
front hip breathing into the back of

372
00:17:39,360 --> 00:17:49,430
that left hip crease there's one and two

373
00:17:49,430 --> 00:17:51,810
and one more as we pull the right hip

374
00:17:51,810 --> 00:17:54,000
crease back we sink in again breathing

375
00:17:54,000 --> 00:17:55,140
into the front of the left hip crease

376
00:17:55,140 --> 00:17:58,230
and three awesome release the fingertips

377
00:17:58,230 --> 00:18:01,830
and we'll return to downward facing dog

378
00:18:01,830 --> 00:18:04,260
planting the palms navel to spine we

379
00:18:04,260 --> 00:18:06,690
curl the back toes under step the right

380
00:18:06,690 --> 00:18:11,970
foot back downward dog pedal it out if

381
00:18:11,970 --> 00:18:13,470
you want to sneak in a vinyasa here you

382
00:18:13,470 --> 00:18:15,710
can

383
00:18:18,090 --> 00:18:20,890
and then we'll drop the right heel slide

384
00:18:20,890 --> 00:18:23,230
the sole of the left leg up and step it

385
00:18:23,230 --> 00:18:26,440
up into our lunge once again take a

386
00:18:26,440 --> 00:18:29,200
moment here runners lunge find your

387
00:18:29,200 --> 00:18:30,700
footing and then we'll lower that back

388
00:18:30,700 --> 00:18:32,800
knee come on to the top of that right

389
00:18:32,800 --> 00:18:36,010
foot nice and strong hug everything into

390
00:18:36,010 --> 00:18:38,260
the midline hands to the waist as we

391
00:18:38,260 --> 00:18:40,420
inhale press into that back foot lift

392
00:18:40,420 --> 00:18:42,010
your heart careful not just sink into

393
00:18:42,010 --> 00:18:43,720
the hip here right away but find that

394
00:18:43,720 --> 00:18:46,300
lift that mula bandha if you're familiar

395
00:18:46,300 --> 00:18:48,850
that energetic lift through the center

396
00:18:48,850 --> 00:18:52,510
line from the pelvic floor and then

397
00:18:52,510 --> 00:18:54,790
check in again you might feel like whoa

398
00:18:54,790 --> 00:18:57,340
so hugging into the midline feel free to

399
00:18:57,340 --> 00:19:02,740
pad that right knee if you need we

400
00:19:02,740 --> 00:19:10,570
breathe here tuck the pelvis draw the

401
00:19:10,570 --> 00:19:13,480
navel in lift your heart and then we can

402
00:19:13,480 --> 00:19:15,070
stay with hands on the hips again or we

403
00:19:15,070 --> 00:19:17,020
can reach the fingertips forward up and

404
00:19:17,020 --> 00:19:19,030
back you might consider pulling the

405
00:19:19,030 --> 00:19:20,710
thumbs back just a bit it doesn't have

406
00:19:20,710 --> 00:19:22,900
to be a narrow reach here it can be nice

407
00:19:22,900 --> 00:19:26,880
and wide if the shoulders are tight

408
00:19:27,360 --> 00:19:30,730
breathe strong legs here again hugging

409
00:19:30,730 --> 00:19:32,650
everything energetically in towards the

410
00:19:32,650 --> 00:19:34,230
midline

411
00:19:34,230 --> 00:19:36,820
inhale challenge your balance by looking

412
00:19:36,820 --> 00:19:40,630
up nice and slow and then exhale it's

413
00:19:40,630 --> 00:19:43,030
gently release fingertips interlace

414
00:19:43,030 --> 00:19:47,740
behind the tail and we open the heart

415
00:19:47,740 --> 00:19:55,929
the chest now we can stay here or we're

416
00:19:55,929 --> 00:19:58,240
gonna pulse for three just checking an

417
00:19:58,240 --> 00:20:07,000
inhale and exhale sinking forward three

418
00:20:07,000 --> 00:20:09,300
times

419
00:20:11,299 --> 00:20:13,739
and last one

420
00:20:13,739 --> 00:20:18,840
thinking up through the heart great take

421
00:20:18,840 --> 00:20:20,639
a deep breath in on an exhale release

422
00:20:20,639 --> 00:20:24,059
the fingertips and float the palms back

423
00:20:24,059 --> 00:20:27,419
down great this time we're gonna step

424
00:20:27,419 --> 00:20:31,139
that left foot back to all fours coming

425
00:20:31,139 --> 00:20:33,179
to all fours here we curl the toes under

426
00:20:33,179 --> 00:20:39,149
and send it back take it reader so we're

427
00:20:39,149 --> 00:20:40,259
breathing into the soles of the feet

428
00:20:40,259 --> 00:20:46,919
here nothing fancy great draw the navel

429
00:20:46,919 --> 00:20:50,369
to the spine cross the left ankle over

430
00:20:50,369 --> 00:20:51,960
the right and we're gonna slide on

431
00:20:51,960 --> 00:20:56,220
through back to seated great go ahead

432
00:20:56,220 --> 00:20:58,379
and Center your self in the center of

433
00:20:58,379 --> 00:21:02,580
your mat and send the legs out long

434
00:21:02,580 --> 00:21:05,639
press into the heels inhale reach the

435
00:21:05,639 --> 00:21:08,159
fingertips up and exhale we're gonna go

436
00:21:08,159 --> 00:21:11,330
to the outer edge of that left foot here

437
00:21:11,330 --> 00:21:13,440
so it might be the outer edge of the

438
00:21:13,440 --> 00:21:15,210
left shin or the ankles so just go where

439
00:21:15,210 --> 00:21:19,559
the hands fall naturally breathing and

440
00:21:19,559 --> 00:21:21,629
if I want I can swing my left hand

441
00:21:21,629 --> 00:21:23,399
around either reach towards the back of

442
00:21:23,399 --> 00:21:25,859
the mat or maybe to reach around to bind

443
00:21:25,859 --> 00:21:31,200
on the top of that right thigh so it's

444
00:21:31,200 --> 00:21:32,669
just it's really about the experience

445
00:21:32,669 --> 00:21:35,489
it's about the sensation in the body so

446
00:21:35,489 --> 00:21:37,080
if you're confused about what this pint

447
00:21:37,080 --> 00:21:38,509
is don't worry about it

448
00:21:38,509 --> 00:21:40,799
but I'm reaching my left fingertips

449
00:21:40,799 --> 00:21:43,289
around to come to the top of my right

450
00:21:43,289 --> 00:21:48,049
hip crease this are fine deep breath in

451
00:21:48,049 --> 00:21:50,100
and exhale we release

452
00:21:50,100 --> 00:21:52,109
reach the fingertips up and we take it

453
00:21:52,109 --> 00:21:55,889
to the other side reaching towards the

454
00:21:55,889 --> 00:21:57,529
outer edge of that left

455
00:21:57,529 --> 00:22:00,710
excuse me outer edge of that right foot

456
00:22:00,710 --> 00:22:03,929
maybe it comes to the shin so just going

457
00:22:03,929 --> 00:22:06,720
where it feels comfortable and then same

458
00:22:06,720 --> 00:22:08,369
thing I can reach my right hand back

459
00:22:08,369 --> 00:22:10,019
might just stay here working on this

460
00:22:10,019 --> 00:22:13,559
twist or I might reach around to clasp

461
00:22:13,559 --> 00:22:16,169
at the top of my left thigh I'm pressing

462
00:22:16,169 --> 00:22:18,779
into both heels I'm finding extension by

463
00:22:18,779 --> 00:22:22,279
drawing the shoulders away from the ears

464
00:22:22,390 --> 00:22:25,650
more breath and exhale we release

465
00:22:25,650 --> 00:22:27,310
awesome

466
00:22:27,310 --> 00:22:30,040
interlace the fingertips index finger

467
00:22:30,040 --> 00:22:32,080
pointing forward point the toes and

468
00:22:32,080 --> 00:22:34,120
we're gonna slowly roll it down checking

469
00:22:34,120 --> 00:22:36,970
with the core here nice and slow nice

470
00:22:36,970 --> 00:22:41,220
and slow point the toes point the toes

471
00:22:41,250 --> 00:22:45,190
and then gently release awesome

472
00:22:45,190 --> 00:22:47,350
interlace the fingertips behind the head

473
00:22:47,350 --> 00:22:49,720
so you can just kind of go from here to

474
00:22:49,720 --> 00:22:53,920
here extending the thumbs give yourself

475
00:22:53,920 --> 00:23:01,210
a little neck massage close your eyes

476
00:23:01,210 --> 00:23:04,900
imagine yourself chillin on a warm beach

477
00:23:04,900 --> 00:23:07,630
for here for us here in Austin Texas

478
00:23:07,630 --> 00:23:11,080
it's laying on the hill with the book at

479
00:23:11,080 --> 00:23:17,260
Barton Springs if you've been feeling

480
00:23:17,260 --> 00:23:20,440
particularly blue or just anxious ready

481
00:23:20,440 --> 00:23:23,590
to get out feel like a lot of things are

482
00:23:23,590 --> 00:23:25,030
on the back burner because of the cold

483
00:23:25,030 --> 00:23:29,460
weather then just take a second now to

484
00:23:29,550 --> 00:23:32,410
maybe set an intention for the rest of

485
00:23:32,410 --> 00:23:35,860
the cold weather days are there things

486
00:23:35,860 --> 00:23:40,320
that you can focus on here at home maybe

487
00:23:40,320 --> 00:23:44,590
set intention to do more yoga more

488
00:23:44,590 --> 00:23:50,070
pranayama while you have the time inside

489
00:23:51,780 --> 00:23:53,980
alright one more breath here I'm

490
00:23:53,980 --> 00:23:56,700
massaging my neck with my thumbs

491
00:23:56,700 --> 00:24:02,050
stimulating feels good and then we'll

492
00:24:02,050 --> 00:24:04,840
gently release bring the palms down at

493
00:24:04,840 --> 00:24:07,240
your sides and slide the knees up soles

494
00:24:07,240 --> 00:24:09,820
of the feet on the earth final posture

495
00:24:09,820 --> 00:24:12,540
today is set to a bun Dawson bridge pose

496
00:24:12,540 --> 00:24:14,950
I'm gonna come on to the center of my

497
00:24:14,950 --> 00:24:19,630
mat okay hiking the heels up towards the

498
00:24:19,630 --> 00:24:22,750
sit bones toes pointing towards the

499
00:24:22,750 --> 00:24:24,510
front edge along with the fingertips

500
00:24:24,510 --> 00:24:26,800
take a second to tuck the chin into the

501
00:24:26,800 --> 00:24:29,190
chest take a deep breath in

502
00:24:29,190 --> 00:24:32,560
and on an exhale begin to press into the

503
00:24:32,560 --> 00:24:34,630
palms and rock the pelvis so you can see

504
00:24:34,630 --> 00:24:36,220
my pelvis here I'm beginning to rock

505
00:24:36,220 --> 00:24:40,240
pelvis up by curling the tailbone up and

506
00:24:40,240 --> 00:24:43,360
then slowly I begin to lift pressing

507
00:24:43,360 --> 00:24:49,360
into all four corners of the feet take a

508
00:24:49,360 --> 00:24:51,130
deep breath in as you lift the hip

509
00:24:51,130 --> 00:24:51,670
points

510
00:24:51,670 --> 00:24:53,530
sending the butt cheeks towards the

511
00:24:53,530 --> 00:24:55,680
backs of the knees energetically

512
00:24:55,680 --> 00:24:59,410
everyone just went one check out the

513
00:24:59,410 --> 00:25:01,660
foundations of yoga bridge pose if you

514
00:25:01,660 --> 00:25:03,340
want to know more about this posture

515
00:25:03,340 --> 00:25:06,040
take a deep breath in and exhale we

516
00:25:06,040 --> 00:25:08,320
massage the spine as we release it back

517
00:25:08,320 --> 00:25:12,850
down and once again rocking the pelvis

518
00:25:12,850 --> 00:25:19,540
the inhale exhale press into the feet

519
00:25:19,540 --> 00:25:22,020
and lift it up this time we might walk

520
00:25:22,020 --> 00:25:24,850
the shoulder blades in and together to

521
00:25:24,850 --> 00:25:28,840
interlace the fingertips once again then

522
00:25:28,840 --> 00:25:32,520
I press up and out of the earth

523
00:25:32,520 --> 00:25:34,990
breathing don't look at the video here

524
00:25:34,990 --> 00:25:37,390
trust your instincts keep the chin

525
00:25:37,390 --> 00:25:39,520
tucked into the chest lift your hip

526
00:25:39,520 --> 00:25:44,860
points breathe into the belly awesome

527
00:25:44,860 --> 00:25:48,880
one more breath and on an exhale let the

528
00:25:48,880 --> 00:25:52,840
fingertips release and we slowly lower

529
00:25:52,840 --> 00:25:55,320
down

530
00:25:56,550 --> 00:26:01,180
nice hugging the knees in towards the

531
00:26:01,180 --> 00:26:02,740
chest just like we did at the beginning

532
00:26:02,740 --> 00:26:04,750
of our practice rocking a little side to

533
00:26:04,750 --> 00:26:09,310
side little Hedgehog pose here nose to

534
00:26:09,310 --> 00:26:11,350
knee I lift the crown of the head nose

535
00:26:11,350 --> 00:26:13,120
comes towards the knees again it's not

536
00:26:13,120 --> 00:26:15,310
about actually touching but just the

537
00:26:15,310 --> 00:26:19,080
intention finding that counter stretch

538
00:26:21,480 --> 00:26:24,669
and then we relaxed it back down great

539
00:26:24,669 --> 00:26:26,770
one thing that I loved especially when I

540
00:26:26,770 --> 00:26:28,210
just need a little pick-me-up it seems

541
00:26:28,210 --> 00:26:29,820
so simple but it's so awesome is

542
00:26:29,820 --> 00:26:31,900
releasing the soles of the feet to the

543
00:26:31,900 --> 00:26:36,150
ground with a thud so it looks like this

544
00:26:36,690 --> 00:26:39,820
feels awesome where I teach public

545
00:26:39,820 --> 00:26:42,940
classes we have a pretty hard floor and

546
00:26:42,940 --> 00:26:45,789
so I'll give this as an option to

547
00:26:45,789 --> 00:26:47,320
students and they do it a lot it feels

548
00:26:47,320 --> 00:26:51,400
great you can just let it go the whole

549
00:26:51,400 --> 00:26:53,590
body just kind of jiggles with it so do

550
00:26:53,590 --> 00:27:01,419
one more awesome so much going on in the

551
00:27:01,419 --> 00:27:03,309
soles of the feet if you are interested

552
00:27:03,309 --> 00:27:05,020
in reflexology then you know what I'm

553
00:27:05,020 --> 00:27:05,740
talking about

554
00:27:05,740 --> 00:27:08,309
sliding the legs down one at a time

555
00:27:08,309 --> 00:27:10,809
opening the arms up if you have a pillow

556
00:27:10,809 --> 00:27:12,279
or a blanket you might get set up here

557
00:27:12,279 --> 00:27:19,720
for a nice cozy shavasan just taking a

558
00:27:19,720 --> 00:27:22,120
couple breaths here to notice how you

559
00:27:22,120 --> 00:27:24,209
feel

560
00:27:38,070 --> 00:27:40,090
and then you can pause the video here

561
00:27:40,090 --> 00:27:43,889
stay here as long as you like

562
00:27:46,860 --> 00:27:48,940
otherwise we'll reach the arms up and

563
00:27:48,940 --> 00:27:52,450
overhead now nice and slow wiggle the

564
00:27:52,450 --> 00:27:57,010
toes and the fingers and then husband

565
00:27:57,010 --> 00:27:58,960
ease into the chest cross the right

566
00:27:58,960 --> 00:28:02,049
ankle over the left and once again we

567
00:28:02,049 --> 00:28:04,380
rock and roll

568
00:28:04,380 --> 00:28:06,340
rocking and roll a little back and forth

569
00:28:06,340 --> 00:28:11,620
move you little plough pose stretch in

570
00:28:11,620 --> 00:28:12,010
here

571
00:28:12,010 --> 00:28:14,230
maybe back to the hands touching the mat

572
00:28:14,230 --> 00:28:16,390
doesn't really matter just rocking up

573
00:28:16,390 --> 00:28:17,740
and once again finding your sense of

574
00:28:17,740 --> 00:28:19,780
humor a little lightness in the body

575
00:28:19,780 --> 00:28:27,130
maybe a little smile very good alright

576
00:28:27,130 --> 00:28:28,809
so that was a little sequence to just

577
00:28:28,809 --> 00:28:31,090
get the energetic body feeling good

578
00:28:31,090 --> 00:28:35,309
during these times of cold winter

579
00:28:35,309 --> 00:28:38,500
chances are if you're you are at home or

580
00:28:38,500 --> 00:28:39,940
maybe a workout cancelled today or

581
00:28:39,940 --> 00:28:41,470
school got cancelled or you're just

582
00:28:41,470 --> 00:28:43,240
putzing around on the internet a little

583
00:28:43,240 --> 00:28:45,159
more because you're not outside cuz it's

584
00:28:45,159 --> 00:28:47,919
freezing you have time to send us a

585
00:28:47,919 --> 00:28:50,650
picture of what you're doing to combat

586
00:28:50,650 --> 00:28:53,260
the winter blues you can post it on

587
00:28:53,260 --> 00:28:57,130
Twitter make sure to hashtag winter

588
00:28:57,130 --> 00:29:02,320
blues and also tag us a a dream yoga

589
00:29:02,320 --> 00:29:04,450
with adriene yoga with Adriene hashtag

590
00:29:04,450 --> 00:29:06,370
winter blues yeah send us a pic of what

591
00:29:06,370 --> 00:29:08,799
you're doing to fight the winter blues

592
00:29:08,799 --> 00:29:10,539
it could be yoga it could be anything

593
00:29:10,539 --> 00:29:14,440
really can't wait to see what you post I

594
00:29:14,440 --> 00:29:16,539
love you guys make sure you're taking

595
00:29:16,539 --> 00:29:17,919
good care of your body and this time

596
00:29:17,919 --> 00:29:20,650
I'll post some tips for just you know

597
00:29:20,650 --> 00:29:22,090
keeping the body happy and healthy out

598
00:29:22,090 --> 00:29:23,530
on the blog so make sure you check us

599
00:29:23,530 --> 00:29:24,789
out subscribe to the channel if you

600
00:29:24,789 --> 00:29:26,710
haven't already and I will see you next

601
00:29:26,710 --> 00:29:30,240
time namaste

602
00:29:30,270 --> 00:29:35,339
[Music]

603
00:29:37,540 --> 00:29:56,980
[Music]

604
00:29:56,980 --> 00:29:59,720
your dog might want to come do yoga with

605
00:29:59,720 --> 00:30:01,850
you and if he does

606
00:30:01,850 --> 00:30:05,809
oh she can do yoga over there

607
00:30:05,809 --> 00:30:16,480
alright so so we got ya