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what's up everyone welcome to yoga with

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Adriene I'm Adriene and today we have

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some yoga tips for you these come

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straight from our reboot family in fact

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want to give a shout out to mark from

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Australia who actually brought this up

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on the reboot page thank you Mark for

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being so active and for asking such

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great questions because the questions

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benefit us all so today we're going to

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take a little look at the standing

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foundation of warriors these are tips to

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engage the lower body particularly that

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back leg where when we're in the

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standing postures and if you've practice

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reboot or you're in the reboot family

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already you know that we do warrior one

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warrior two high lunge and warrior three

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at least those in our reboot sequences

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so hopefully this will be beneficial for

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you and I think in general this is a

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nice little reminder for most standing

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austenite postures so let's just see

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what happens with hop on the mat

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[Music]

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all right so my first tip in terms of

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warriors is build from the ground up

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so rather than sometimes in class would

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kind of come into it from already

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standing I want to like get it down low

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so we're gonna start in a runner's lunge

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let's start with the right leg forward

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and the left leg back so take your time

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getting in there and it really like for

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us to pay attention we can lower that

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back knee for a sec to our Center today

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because for me in finding those engaging

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qualities that I feel like we're looking

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for is really about engaging your Center

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your center of gravity so coming to a

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nice runners lunge

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and just bring your awareness to the

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space between your navel and your spine

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and your awareness to your tailbone here

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as we just connect to the center

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alright so nice and easy I'm going to

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pivot on the back foot and I'm not gonna

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lift up you guys take your time again

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we're building from the ground up so I'm

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gonna soften that back knee just so I

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can feel the difference and then plant

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the left heel left toes are pointed

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maybe towards the front left corner of

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the mat or the front left corner of the

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room I'm not on a tightrope I'm on two

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skis here so I might walk the right foot

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outside to nice long plane so you might

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have heard before right heel in line

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with the arch of the left foot for the

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sake of our yoga tips today I'm really

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and in general I'm teaching like this

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these days sharing like this these days

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to have nice spaciousness between both

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feet all right now hang with me we're

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looking at the video okay you're looking

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at me I'm looking at you take your left

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calm

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bring it to the top of your left thigh

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now imagine a spiral here I'm going to

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take my index finger and you can too and

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I'm going to imagine the top of the left

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thigh spiraling and you can even see it

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turning a little bit here now what wants

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to happen though is that outer edge of

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the back foot starts to peel up so I'm

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going to do what my hat my hat with my

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hot the yoga is all about just find that

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opposition alright the Sun on the moon

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the mask in and the masculine and the

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feminine that opposition so I ground

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down through the outer edge of the foot

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in fact I don't know if you can see my

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foot there but nice and strong and then

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I keep the spiral of the top of the

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thigh

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now bring your left palm to the inner

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thighs slap it like a pancake and just

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see if you can engage and what this does

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is for me wakes up my Center it reminds

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me oh yeah it's all connected because

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before this is kind of all spilling you

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can even see this will and what I'm

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gonna do is charge this let that wake-up

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call send out through the body and begin

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to engage my Center maybe lengthen the

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tailbone and now we're talking okay bend

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that front knee

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hopefully we're talking if not then keep

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working waking up waking up waking up

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now I'm gonna bring my hands to the

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waistline here and slowly come up to

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warrior one don't worry about the back

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of that thigh being parallel here today

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I'm working on this back leg and

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eventually I'll get to where I can see

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sink really deep put the power of that

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back leg so take a second here to just

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bring the hands to the waistline and

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notice if we've kind of lost that

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engaging quality and a leg which is what

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I think the feedback was is like I can't

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seem to get or maintain that energy in

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the back leg so again I ask you to bring

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your awareness now to your Center to the

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tailbone is it sinking to the front is

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it sinking to the back is it going

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towards that right buttock or that right

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sit bone or the left hip left sit bone

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can we let it kind of dangle in between

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like this yoga with adriene yep finding

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that Center and then from there again

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seeing if we can spread awareness and

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find that opposition as we roll the top

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of that back thigh in and ground down

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through the outer edge of that back foot

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back leg is super strong now use the

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power of your mind imagination to draw

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energy up from the arches of the feet so

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this is an energetic thing not an

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anatomical thing or an alignment this is

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now the energy drawing all the way up

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from the arches of the feet as we hold

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on to our action alignment and then

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maybe I reach the fingertips up the legs

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aren't working super strong here my

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friends you can see my manage this kind

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of tearing north to south north to south

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excuse me strong legs check it out here

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then open up to warrior two just check

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it out

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maintaining strength power that back lay

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now I wouldn't watch my past warrior

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videos and they're amazing check them

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out now

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I do talk about squaring the hips and I

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think we've we shot warrior one in 2012

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two years later I no longer interested

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in squaring the hips like this anymore

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think Thank You Lesley Cavanaugh who

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first kind of like gave me permission to

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start experiencing this and I like that

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in general challenging the rules of yoga

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what people teach you because it's

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really about your experience so now I'm

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teaching more unty Ching the squaring of

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the hips and I feel like if you're not

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trying to power through squaring these

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hips you're really going to build from

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the ground up and feel that engaging

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quality in the back leg so maybe you're

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here maybe you're here it's not to make

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a really magic

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those who say maybe you're here just

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watching it but no let's take it to the

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other side turn the right toes in take

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the left toes out and we're gonna come

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back all the way to our limbs just so we

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can feel that again building from the

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ground up so nice slow dissolve into

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your lunge you can lower that back knee

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and then here we go again

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coming into the lunge bringing your

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awareness to the center pivoting on the

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back foot whenever you're ready finding

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that action of drawing energy up from

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the arch of the foot

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but again bring your right finger now to

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the top of that thigh imagine it's

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spiraling inside the spiral back foot

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wants to come up but I'm gonna really

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let the root of this posture be in the

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outer edge of that back foot

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now you can almost see my quadricep is

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toned here you can slap that inner thigh

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allowing it to not just engage the inner

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thigh but wake up the center a lot going

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on here then hands come to the waistline

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as I check it out strong back leg strong

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strong strong again check in with your

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Center don't worry about squaring the

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hips but rather really leaving no part

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left behind so once if I start to get to

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this and this is still like not engage

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it's like what's the point

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so really drawing energy up from the

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arches of the feet finding places

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places to lift and then just checking it

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out on the other side again so if we're

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talking about these two headlights and

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the hips now pointing forward

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I say let's let's cheat let's undo that

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and just let them point out to the sky

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the side again tailbone dangling in

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between and we just work here

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we don't master the pose but we keep

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checking in going through that checklist

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you can check it out with the arms up

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you might open out to warrior two here

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just to check out what's happening in

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the back leg as we move outer edge that

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back foot nice and strong cool reach the

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fingertips up slowly make your way back

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to the lunge and we're gonna rock that

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back foot up to meet the front take a

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second here and forward fold just to

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release the lower back and then slowly

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roll up and I'm just gonna do one last

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thing so in in order to kind of engage

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the inner thighs this is a great little

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trick and I realize we don't all have a

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block so I'm gonna use the block but you

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could fold up a towel or roll up a towel

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or blanket mm-hm and use that we could

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surely come on oh look here's a cigar

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box from my buddy crochet gave me that

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would totally work so you could I mean

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just find a firm thing oh my god find a

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firm thing to put between your legs okay

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this is going down south fast I'm gonna

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take the block I'm gonna bring it to my

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inner thighs toes pointing forward feet

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hip width apart

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now you can kind of imagine this like a

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little PEZ dispenser here this this

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exercise that is kind of hard to

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communicate in real life so might be

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difficult in the video too but I feel

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like this is a great little way to

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engage those muscles and remind

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ourselves that it's not just about these

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isolated muscles

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it's about this Center it's about a

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everything right so I come into a strong

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Tadasana and first take your object or

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the block away and you just kind of feel

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this loosey goosey Ness and then I'll

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bring the block in between

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squeeze the inner thighs together press

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firmly into all four corners of the feet

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and to find length through the crown and

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open the chest

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now I'm going to take the tops of the

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thighs just as I did before and I'm

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gonna spiral them inward just like I did

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in my warriors so you can really see the

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visual here and you can see maybe the

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block from a side view is Here I am just

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kind of sitting out but when I draw

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energy up through the arches of the feet

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and spiral the tops of the thighs in you

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can kind of see the block perching out

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like a little PEZ dispenser here so I'm

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going to work on putting those two

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things together finding the spiral and

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the tops of the thighs bringing one hand

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to the belly one hand to the lower back

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or sacrum and then finding an upward

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encouraging in the front body and it

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downward encouraging through the back

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body so again I'm not forcing but those

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two things together you can really feel

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strong through the inner thigh so again

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I'm spiral I'm drawing energy up through

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the arches of the feet I'm spiraling the

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inner thighs in then I find this upward

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encouraging through the front body as I

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keep the legs engaged and this downward

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encouraging through the back body and I

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begin to feel this incredible sensation

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in the inner thighs so we can practice

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here again here's kind of where I might

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sit naturally obviously I'm exaggerating

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a little bit I'm gonna spiral this in

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draw energy up from the feet tops of the

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thighs go in an exaggerated version

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would be like this my little buttercup

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but then I'm gonna take my yogi

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awareness and I'm gonna find lift in

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through the front body and grounding

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through the back body cool so even if

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you don't have a block you can try this

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with the block it's awesome you if you

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have a block you're starting to maybe

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feel what I'm throwing out there and if

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you don't have a block we can just play

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with this in time and again just think

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energy drawing up through the arches

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spiral the thighs and then this

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opposition which is what again our

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healthy yoga is all about finding

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balance

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while still engaging all right so that

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was just a little check in with warrior

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or more importantly building I think

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from the ground up I think it's

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important to remember that it's a

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practice that it takes time and I think

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that what's most important and the

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biggest tip or just reminder of all is

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to stay curious keep working at it and

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keep inviting all those little muscle

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fibers along for the ride

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yay if you're interested in reboot

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please check out the website or the link

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below and we'd love to have you on board

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leave questions comments below if you

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have a request for yoga tips let me know

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and I'll do my best to answer it and

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let's all keep enjoying the ride alright

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talk to you next time

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