1 00:00:10,870 --> 00:00:12,790 what's up everyone welcome to yoga with 2 00:00:12,790 --> 00:00:15,160 Adriene I am Adriene and today I'm 3 00:00:15,160 --> 00:00:16,870 tackling a question about tabletop 4 00:00:16,870 --> 00:00:20,680 position for our yoga tips episode I 5 00:00:20,680 --> 00:00:23,140 often get a question about this tabletop 6 00:00:23,140 --> 00:00:25,330 position people wondering if they're 7 00:00:25,330 --> 00:00:28,090 stacking the bones right and just not 8 00:00:28,090 --> 00:00:30,220 not knowing necessarily if they're doing 9 00:00:30,220 --> 00:00:32,710 it right which in this particular pose I 10 00:00:32,710 --> 00:00:34,600 feel you even though we talked about 11 00:00:34,600 --> 00:00:36,520 it's not about doing it rides about you 12 00:00:36,520 --> 00:00:39,130 know having an experience I did feel 13 00:00:39,130 --> 00:00:40,900 like this one warranted a little extra 14 00:00:40,900 --> 00:00:43,870 chat because we can take the action and 15 00:00:43,870 --> 00:00:45,670 the alignment of tabletop position into 16 00:00:45,670 --> 00:00:48,460 so many other postures so we're going to 17 00:00:48,460 --> 00:00:50,850 come onto all fours I have a little 18 00:00:50,850 --> 00:00:53,890 towel or you can get a little blankie to 19 00:00:53,890 --> 00:00:57,100 pad the knees if you want and we're 20 00:00:57,100 --> 00:01:02,320 going to come into that what we think is 21 00:01:02,320 --> 00:01:04,540 that tabletop position so we're going to 22 00:01:04,540 --> 00:01:07,540 start with the palms so first of all and 23 00:01:07,540 --> 00:01:09,460 I'm going to do my best to really talk 24 00:01:09,460 --> 00:01:10,659 you through this so you can watch this 25 00:01:10,659 --> 00:01:12,520 one time through and then experience it 26 00:01:12,520 --> 00:01:13,630 but I'm going to do my best to really 27 00:01:13,630 --> 00:01:15,579 talk you through so you can experience 28 00:01:15,579 --> 00:01:17,499 this while the video is playing rather 29 00:01:17,499 --> 00:01:18,820 than having to crank your head the whole 30 00:01:18,820 --> 00:01:21,689 time so here we'll take it nice and slow 31 00:01:21,689 --> 00:01:23,619 this is one of the great things about 32 00:01:23,619 --> 00:01:25,359 the foundations of yoga and these yoga 33 00:01:25,359 --> 00:01:27,069 tips is we can really take the time to 34 00:01:27,069 --> 00:01:29,560 break it down in public class or even 35 00:01:29,560 --> 00:01:31,569 maybe you only have an hour for a home 36 00:01:31,569 --> 00:01:33,759 practice or less 10 minutes 30 minutes 37 00:01:33,759 --> 00:01:35,799 you just kind of want to get through 38 00:01:35,799 --> 00:01:37,479 beginning middle in have an experience 39 00:01:37,479 --> 00:01:38,710 but today we're going to break it down a 40 00:01:38,710 --> 00:01:42,219 little yoga tips yoga school okay so 41 00:01:42,219 --> 00:01:44,069 we're going to come on to all fours 42 00:01:44,069 --> 00:01:47,560 we're going to start with the hands hand 43 00:01:47,560 --> 00:01:50,409 to earth hasta on those we spread the 44 00:01:50,409 --> 00:01:53,619 palms wide spread them super wide like 45 00:01:53,619 --> 00:01:56,109 starfish so it really does start here 46 00:01:56,109 --> 00:01:57,429 there's this kind of like thing that 47 00:01:57,429 --> 00:01:59,380 happens with the hands sometimes we keep 48 00:01:59,380 --> 00:02:01,329 them here or the index finger and thumb 49 00:02:01,329 --> 00:02:03,249 get left behind and we're crashing into 50 00:02:03,249 --> 00:02:05,859 the outer edges of the wrist so really 51 00:02:05,859 --> 00:02:09,220 truly spread the palms wide make sure 52 00:02:09,220 --> 00:02:12,010 you're pressing into that in fleshy part 53 00:02:12,010 --> 00:02:13,569 between the index finger and thumb there 54 00:02:13,569 --> 00:02:15,459 is a tendency here to roll to the outer 55 00:02:15,459 --> 00:02:17,560 edges of the wrist and that can cause 56 00:02:17,560 --> 00:02:22,239 unnecessary strain so forget about that 57 00:02:22,239 --> 00:02:24,250 spread the palms wide press into all 10 58 00:02:24,250 --> 00:02:24,730 knuckles 59 00:02:24,730 --> 00:02:26,709 then go ahead and shift your shoulders 60 00:02:26,709 --> 00:02:28,239 over your wrists here so if you need to 61 00:02:28,239 --> 00:02:33,970 walk the palms out go for it and we're 62 00:02:33,970 --> 00:02:35,590 going to keep a soft bend in the elbows 63 00:02:35,590 --> 00:02:38,290 as we practice pressing away from the 64 00:02:38,290 --> 00:02:41,739 yoga mat so here's a tendency there's a 65 00:02:41,739 --> 00:02:43,840 tendency to again kind of just forget 66 00:02:43,840 --> 00:02:45,250 about the hands crash into the outer 67 00:02:45,250 --> 00:02:47,709 edge lock the elbows and shrug the 68 00:02:47,709 --> 00:02:50,260 shoulders but again just focusing on 69 00:02:50,260 --> 00:02:51,459 this part of the body we're going to 70 00:02:51,459 --> 00:02:53,290 press into the palms spread the 71 00:02:53,290 --> 00:02:55,840 fingertips wide soften through the 72 00:02:55,840 --> 00:02:58,180 elbows and again press away from the 73 00:02:58,180 --> 00:03:00,610 earth this is half the battle right here 74 00:03:00,610 --> 00:03:02,769 really paying attention this you might 75 00:03:02,769 --> 00:03:04,090 begin to rock a little front and back 76 00:03:04,090 --> 00:03:06,250 and you might particularly if this is 77 00:03:06,250 --> 00:03:08,620 new begin to feel a little shake and 78 00:03:08,620 --> 00:03:11,410 that prana kind of vibrating the arms 79 00:03:11,410 --> 00:03:13,540 getting really tired and this is a good 80 00:03:13,540 --> 00:03:14,860 thing this means we're working in the 81 00:03:14,860 --> 00:03:17,319 right direction so we're building 82 00:03:17,319 --> 00:03:21,280 strength and awareness with proper 83 00:03:21,280 --> 00:03:23,560 action and alignment here tops of the 84 00:03:23,560 --> 00:03:25,000 shoulders draw away from the ears again 85 00:03:25,000 --> 00:03:27,190 careful not to lock the elbows here but 86 00:03:27,190 --> 00:03:30,100 keep a nice softness and yeah I really 87 00:03:30,100 --> 00:03:32,709 feel this my arms I can feel a lot left 88 00:03:32,709 --> 00:03:34,120 arm trembling a little bit for whatever 89 00:03:34,120 --> 00:03:39,430 reason and I'm stacking the bones great 90 00:03:39,430 --> 00:03:41,470 now let's pay attention to the head and 91 00:03:41,470 --> 00:03:41,920 neck 92 00:03:41,920 --> 00:03:45,400 so tendency here is to just forget that 93 00:03:45,400 --> 00:03:47,079 the neck is an extension of the spine 94 00:03:47,079 --> 00:03:49,829 altogether and just kind of like weight 95 00:03:49,829 --> 00:03:52,329 also you know yoga with Adriene you're 96 00:03:52,329 --> 00:03:53,889 looking at the video so I try to 97 00:03:53,889 --> 00:03:57,910 consider that here so now's it's the 98 00:03:57,910 --> 00:03:59,230 time where you can take your gaze from 99 00:03:59,230 --> 00:04:02,130 the video and draw it straight down 100 00:04:02,130 --> 00:04:04,750 imagine me coming and placing a little 101 00:04:04,750 --> 00:04:06,670 tea cup on the back of your neck so the 102 00:04:06,670 --> 00:04:09,609 neck is nice and long arms are strong 103 00:04:09,609 --> 00:04:12,880 we're working here with a lot of 104 00:04:12,880 --> 00:04:15,910 integrity when you get tired you're 105 00:04:15,910 --> 00:04:16,988 going to want to collapse your heart 106 00:04:16,988 --> 00:04:19,269 down let's see if you can stay pressing 107 00:04:19,269 --> 00:04:22,089 away from the mat finding a little 108 00:04:22,089 --> 00:04:25,389 resistance there great so there's lots 109 00:04:25,389 --> 00:04:26,500 of space between the ears and shoulders 110 00:04:26,500 --> 00:04:29,680 here gazes straight down chin is tucked 111 00:04:29,680 --> 00:04:31,330 in just slightly so again we're not 112 00:04:31,330 --> 00:04:32,979 crunching looking forward or not 113 00:04:32,979 --> 00:04:36,159 forgetting about it but nice long 114 00:04:36,159 --> 00:04:37,800 beautiful neck 115 00:04:37,800 --> 00:04:40,750 then from the crown of the head we light 116 00:04:40,750 --> 00:04:43,750 this fire the spark that slowly travels 117 00:04:43,750 --> 00:04:47,680 all the way down through the spine to 118 00:04:47,680 --> 00:04:50,680 the tip of the tailbone right here we're 119 00:04:50,680 --> 00:04:52,570 just going to begin to walk the knees 120 00:04:52,570 --> 00:04:54,820 underneath the hips and begin to just 121 00:04:54,820 --> 00:04:57,070 light a little light light a little fire 122 00:04:57,070 --> 00:04:58,690 shine a little light what I'm going to 123 00:04:58,690 --> 00:05:00,250 say from the crown of the head to the 124 00:05:00,250 --> 00:05:02,530 tip of the tailbone and for me rocking a 125 00:05:02,530 --> 00:05:04,720 little front and back helps me find that 126 00:05:04,720 --> 00:05:07,000 line and you might notice that you're 127 00:05:07,000 --> 00:05:08,800 dropping the belly here and the tailbone 128 00:05:08,800 --> 00:05:11,320 is rocking up or you might notice if the 129 00:05:11,320 --> 00:05:12,580 lower back is really tight that your 130 00:05:12,580 --> 00:05:14,380 pelvis naturally comes in kind of 131 00:05:14,380 --> 00:05:17,260 arching the back so just see what's 132 00:05:17,260 --> 00:05:20,860 going on there and if you're new to the 133 00:05:20,860 --> 00:05:22,210 practice is starting to hurt your wrist 134 00:05:22,210 --> 00:05:24,190 you're not used to working like this you 135 00:05:24,190 --> 00:05:26,110 can take a little break by coming on to 136 00:05:26,110 --> 00:05:30,330 the fists as we explore this posture 137 00:05:30,330 --> 00:05:32,530 rocking front to back now if you start 138 00:05:32,530 --> 00:05:33,639 to get a little bored you feel like your 139 00:05:33,639 --> 00:05:35,080 time is being wasted just keep going 140 00:05:35,080 --> 00:05:36,729 through your checklist there's so much 141 00:05:36,729 --> 00:05:42,280 to do here then we'll come back to 142 00:05:42,280 --> 00:05:44,260 stillness and now we're going to bring 143 00:05:44,260 --> 00:05:46,330 our awareness to the bellybutton the 144 00:05:46,330 --> 00:05:49,120 navel navel draws up to the spine so 145 00:05:49,120 --> 00:05:51,099 here's an exaggeration of dropping kind 146 00:05:51,099 --> 00:05:52,840 of the belly forgetting about the 147 00:05:52,840 --> 00:05:55,479 abdomen the abdominal wall and I'm going 148 00:05:55,479 --> 00:05:57,419 to spiral the lower ribcage in together 149 00:05:57,419 --> 00:05:59,770 lengthen the tailbone towards my heels 150 00:05:59,770 --> 00:06:02,380 and essentially I'm going to draw the 151 00:06:02,380 --> 00:06:04,539 belly button the navel suck it up 152 00:06:04,539 --> 00:06:07,900 towards the back body the spine don't 153 00:06:07,900 --> 00:06:09,460 forget about that long beautiful neck 154 00:06:09,460 --> 00:06:12,310 and now we're starting to cook with gas 155 00:06:12,310 --> 00:06:16,120 as my mom would say now notice where 156 00:06:16,120 --> 00:06:17,620 your toes are so we have the knees 157 00:06:17,620 --> 00:06:19,090 underneath the hip points just a 158 00:06:19,090 --> 00:06:20,470 reminder now notice where the toes are 159 00:06:20,470 --> 00:06:22,180 they might have started to come in here 160 00:06:22,180 --> 00:06:24,970 or they might come out we might just not 161 00:06:24,970 --> 00:06:26,830 have that awareness so you can draw the 162 00:06:26,830 --> 00:06:30,669 ankles in line with the knees and the 163 00:06:30,669 --> 00:06:32,710 toes in line with the ankles so all 164 00:06:32,710 --> 00:06:35,760 sorts of fun stuff happens back here and 165 00:06:35,760 --> 00:06:39,190 we're going to create nice strong lines 166 00:06:39,190 --> 00:06:41,470 so we're stacking the bones knees 167 00:06:41,470 --> 00:06:43,449 underneath the hip points wrists 168 00:06:43,449 --> 00:06:45,130 underneath the shoulders and we're 169 00:06:45,130 --> 00:06:46,960 drawing straight lines from those knees 170 00:06:46,960 --> 00:06:49,660 to press into the tops of the feet 171 00:06:49,660 --> 00:06:53,650 now inhale in on an exhale press away 172 00:06:53,650 --> 00:06:55,930 from the earth go ahead and slap the 173 00:06:55,930 --> 00:06:58,180 tops of your feet down to the mat press 174 00:06:58,180 --> 00:07:01,120 away from your yoga mat and find that 175 00:07:01,120 --> 00:07:04,870 beautiful beautiful long line from the 176 00:07:04,870 --> 00:07:06,130 crown of the head to the tip of the tail 177 00:07:06,130 --> 00:07:09,330 want to do draw your navel up 178 00:07:09,330 --> 00:07:13,030 so essentially you can come and have a 179 00:07:13,030 --> 00:07:17,890 little tea party on my back here heyyo 180 00:07:17,890 --> 00:07:20,260 really want to say it sorry all right 181 00:07:20,260 --> 00:07:22,960 last but not least we're going to test 182 00:07:22,960 --> 00:07:27,100 out this tabletop connection by lifting 183 00:07:27,100 --> 00:07:29,890 the knees hovering cat so I do this one 184 00:07:29,890 --> 00:07:31,900 as a core strengthener but also as a way 185 00:07:31,900 --> 00:07:33,820 of really checking in with all my lines 186 00:07:33,820 --> 00:07:35,530 and all my muscles making sure 187 00:07:35,530 --> 00:07:37,240 everything is along for the ride because 188 00:07:37,240 --> 00:07:39,430 when I let my knees hover oh there I 189 00:07:39,430 --> 00:07:41,140 have to find that abdominal wall and 190 00:07:41,140 --> 00:07:43,240 able to spine I can't let my shoulder 191 00:07:43,240 --> 00:07:44,530 blades shrug and I have to broaden 192 00:07:44,530 --> 00:07:47,580 through the upper back body to support 193 00:07:47,580 --> 00:07:51,280 everything and when you feel like you've 194 00:07:51,280 --> 00:07:53,380 had enough you can lower down curl the 195 00:07:53,380 --> 00:07:55,300 toes under and take a moment and maybe 196 00:07:55,300 --> 00:07:57,550 just watch the next portion if there is 197 00:07:57,550 --> 00:08:02,950 or tired to maybe relieve any stress in 198 00:08:02,950 --> 00:08:05,230 the wrist this does take time this does 199 00:08:05,230 --> 00:08:08,890 take time it and I encourage you to not 200 00:08:08,890 --> 00:08:11,110 write it write anything off if specially 201 00:08:11,110 --> 00:08:13,360 if you're new to yoga I feel like for 202 00:08:13,360 --> 00:08:14,530 the longest time I kind of just wrote 203 00:08:14,530 --> 00:08:16,450 off that I had bad wrists and then I 204 00:08:16,450 --> 00:08:19,180 kept practicing mindfully and you know 205 00:08:19,180 --> 00:08:20,770 with assistance from my mentor and it's 206 00:08:20,770 --> 00:08:24,940 like now okay yeah we're good and when 207 00:08:24,940 --> 00:08:27,250 my wrists start to talk to me I know to 208 00:08:27,250 --> 00:08:30,370 you know counter that or to take a break 209 00:08:30,370 --> 00:08:33,669 and so don't decide where it ends don't 210 00:08:33,669 --> 00:08:35,140 write yourself off so you might just 211 00:08:35,140 --> 00:08:38,469 watch this next portion if you need to 212 00:08:38,469 --> 00:08:40,479 take some weight off the wrists but I 213 00:08:40,479 --> 00:08:41,679 just want to go through the lines in the 214 00:08:41,679 --> 00:08:44,470 actions one more time so we're pressing 215 00:08:44,470 --> 00:08:46,630 up and out of the palms all ten 216 00:08:46,630 --> 00:08:48,850 fingerprints all the knuckles and 217 00:08:48,850 --> 00:08:52,420 especially the fleshy part between the 218 00:08:52,420 --> 00:08:54,940 index finger and thumb then I'm walking 219 00:08:54,940 --> 00:08:57,370 my wrist out just a bit the base of my 220 00:08:57,370 --> 00:08:58,870 palm out just a bit to make sure that I 221 00:08:58,870 --> 00:09:00,570 have this nice long line 222 00:09:00,570 --> 00:09:03,210 from the top of the shoulder all the way 223 00:09:03,210 --> 00:09:05,790 down to the wrists stacking the bones 224 00:09:05,790 --> 00:09:08,220 then I walk the knees underneath the hip 225 00:09:08,220 --> 00:09:13,500 points nice long line and then I walk 226 00:09:13,500 --> 00:09:16,320 the ankles in line with the knees I draw 227 00:09:16,320 --> 00:09:18,420 the shoulders away from the ears and I 228 00:09:18,420 --> 00:09:21,320 lift up through the center back body 229 00:09:21,320 --> 00:09:23,760 find that long beautiful neck gaze 230 00:09:23,760 --> 00:09:25,590 straight down then draw your navel up 231 00:09:25,590 --> 00:09:28,140 towards your spine now to check this one 232 00:09:28,140 --> 00:09:30,300 last time we'll press in our foundation 233 00:09:30,300 --> 00:09:33,000 and lift up just a gentle tiny lift up 234 00:09:33,000 --> 00:09:34,500 through the knees just to check in with 235 00:09:34,500 --> 00:09:36,840 that line or that Dunda from the crown 236 00:09:36,840 --> 00:09:38,010 of the head to the tip of the tailbone 237 00:09:38,010 --> 00:09:40,260 let's stick or that staff that literally 238 00:09:40,260 --> 00:09:42,870 holds us up one more breath here and 239 00:09:42,870 --> 00:09:46,500 then exhale release curl the toes under 240 00:09:46,500 --> 00:09:48,930 maybe we're joining our friends here 241 00:09:48,930 --> 00:09:53,070 maybe you're taking a moment to rotate 242 00:09:53,070 --> 00:09:58,980 the wrists and that's our table top tips 243 00:09:58,980 --> 00:10:01,590 today so through your practice you'll 244 00:10:01,590 --> 00:10:03,120 notice that the more we strengthen 245 00:10:03,120 --> 00:10:04,920 everything in this kind of tabletop 246 00:10:04,920 --> 00:10:08,010 position the the more we can apply this 247 00:10:08,010 --> 00:10:10,530 to our standing postures high lunge 248 00:10:10,530 --> 00:10:14,240 Halfmoon really all the Warriors plank 249 00:10:14,240 --> 00:10:17,310 considering this one piece and finding 250 00:10:17,310 --> 00:10:20,580 space and grace through the limbs so 251 00:10:20,580 --> 00:10:22,710 always building our poses from the 252 00:10:22,710 --> 00:10:25,110 ground up thank you so much for your 253 00:10:25,110 --> 00:10:26,700 questions if you have questions or you 254 00:10:26,700 --> 00:10:28,200 want to start a conversation please 255 00:10:28,200 --> 00:10:30,800 leave it in the comment box below 256 00:10:30,800 --> 00:10:32,940 subscribe to the channel if you haven't 257 00:10:32,940 --> 00:10:34,260 already so you don't miss anything and 258 00:10:34,260 --> 00:10:36,360 be sure to visit us at yoga with Adriene 259 00:10:36,360 --> 00:10:38,460 comm for more free goodies thank you my 260 00:10:38,460 --> 00:10:42,390 friends I love this cool it couldn't be 261 00:10:42,390 --> 00:10:44,760 more grateful and more excited for all 262 00:10:44,760 --> 00:10:45,780 of us 263 00:10:45,780 --> 00:10:49,640 there's so much potential thank you 264 00:11:03,560 --> 00:11:05,619 you