what's up everyone welcome to yoga with

Adriene I'm Adriene and today we have

some yoga tips for you these come

straight from our reboot family in fact

want to give a shout out to mark from

Australia who actually brought this up

on the reboot page thank you Mark for

being so active and for asking such

great questions because the questions

benefit us all so today we're going to

take a little look at the standing

foundation of warriors these are tips to

engage the lower body particularly that

back leg where when we're in the

standing postures and if you've practice

reboot or you're in the reboot family

already you know that we do warrior one

warrior two high lunge and warrior three

at least those in our reboot sequences

so hopefully this will be beneficial for

you and I think in general this is a

nice little reminder for most standing

austenite postures so let's just see

what happens with hop on the mat

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all right so my first tip in terms of

warriors is build from the ground up

so rather than sometimes in class would

kind of come into it from already

standing I want to like get it down low

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

let's start with the right leg forward

and the left leg back so take your time

getting in there and it really like for

us to pay attention we can lower that

back knee for a sec to our Center today

because for me in finding those engaging

qualities that I feel like we're looking

for is really about engaging your Center

your center of gravity so coming to a

nice runners lunge

and just bring your awareness to the

space between your navel and your spine

and your awareness to your tailbone here

as we just connect to the center

alright so nice and easy I'm going to

pivot on the back foot and I'm not gonna

lift up you guys take your time again

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

gonna soften that back knee just so I

can feel the difference and then plant

the left heel left toes are pointed

maybe towards the front left corner of

the mat or the front left corner of the

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

skis here so I might walk the right foot

outside to nice long plane so you might

have heard before right heel in line

with the arch of the left foot for the

sake of our yoga tips today I'm really

and in general I'm teaching like this

these days sharing like this these days

to have nice spaciousness between both

feet all right now hang with me we're

looking at the video okay you're looking

at me I'm looking at you take your left

calm

bring it to the top of your left thigh

now imagine a spiral here I'm going to

take my index finger and you can too and

I'm going to imagine the top of the left

thigh spiraling and you can even see it

turning a little bit here now what wants

to happen though is that outer edge of

the back foot starts to peel up so I'm

going to do what my hat my hat with my

hot the yoga is all about just find that

opposition alright the Sun on the moon

the mask in and the masculine and the

feminine that opposition so I ground

down through the outer edge of the foot

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

foot there but nice and strong and then

I keep the spiral of the top of the

thigh

now bring your left palm to the inner

thighs slap it like a pancake and just

see if you can engage and what this does

is for me wakes up my Center it reminds

me oh yeah it's all connected because

before this is kind of all spilling you

can even see this will and what I'm

gonna do is charge this let that wake-up

call send out through the body and begin

to engage my Center maybe lengthen the

tailbone and now we're talking okay bend

that front knee

hopefully we're talking if not then keep

working waking up waking up waking up

now I'm gonna bring my hands to the

waistline here and slowly come up to

warrior one don't worry about the back

of that thigh being parallel here today

I'm working on this back leg and

eventually I'll get to where I can see

sink really deep put the power of that

back leg so take a second here to just

bring the hands to the waistline and

notice if we've kind of lost that

engaging quality and a leg which is what

I think the feedback was is like I can't

seem to get or maintain that energy in

the back leg so again I ask you to bring

your awareness now to your Center to the

tailbone is it sinking to the front is

it sinking to the back is it going

towards that right buttock or that right

sit bone or the left hip left sit bone

can we let it kind of dangle in between

like this yoga with adriene yep finding

that Center and then from there again

seeing if we can spread awareness and

find that opposition as we roll the top

of that back thigh in and ground down

through the outer edge of that back foot

back leg is super strong now use the

power of your mind imagination to draw

energy up from the arches of the feet so

this is an energetic thing not an

anatomical thing or an alignment this is

now the energy drawing all the way up

from the arches of the feet as we hold

on to our action alignment and then

maybe I reach the fingertips up the legs

aren't working super strong here my

friends you can see my manage this kind

of tearing north to south north to south

excuse me strong legs check it out here

then open up to warrior two just check

it out

maintaining strength power that back lay

now I wouldn't watch my past warrior

videos and they're amazing check them

out now

I do talk about squaring the hips and I

think we've we shot warrior one in 2012

two years later I no longer interested

in squaring the hips like this anymore

think Thank You Lesley Cavanaugh who

first kind of like gave me permission to

start experiencing this and I like that

in general challenging the rules of yoga

what people teach you because it's

really about your experience so now I'm

teaching more unty Ching the squaring of

the hips and I feel like if you're not

trying to power through squaring these

hips you're really going to build from

the ground up and feel that engaging

quality in the back leg so maybe you're

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

a really magic

those who say maybe you're here just

watching it but no let's take it to the

other side turn the right toes in take

the left toes out and we're gonna come

back all the way to our limbs just so we

can feel that again building from the

ground up so nice slow dissolve into

your lunge you can lower that back knee

and then here we go again

coming into the lunge bringing your

awareness to the center pivoting on the

back foot whenever you're ready finding

that action of drawing energy up from

the arch of the foot

but again bring your right finger now to

the top of that thigh imagine it's

spiraling inside the spiral back foot

wants to come up but I'm gonna really

let the root of this posture be in the

outer edge of that back foot

now you can almost see my quadricep is

toned here you can slap that inner thigh

allowing it to not just engage the inner

thigh but wake up the center a lot going

on here then hands come to the waistline

as I check it out strong back leg strong

strong strong again check in with your

Center don't worry about squaring the

hips but rather really leaving no part

left behind so once if I start to get to

this and this is still like not engage

it's like what's the point

so really drawing energy up from the

arches of the feet finding places

places to lift and then just checking it

out on the other side again so if we're

talking about these two headlights and

the hips now pointing forward

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

and just let them point out to the sky

the side again tailbone dangling in

between and we just work here

we don't master the pose but we keep

checking in going through that checklist

you can check it out with the arms up

you might open out to warrior two here

just to check out what's happening in

the back leg as we move outer edge that

back foot nice and strong cool reach the

fingertips up slowly make your way back

to the lunge and we're gonna rock that

back foot up to meet the front take a

second here and forward fold just to

release the lower back and then slowly

roll up and I'm just gonna do one last

thing so in in order to kind of engage

the inner thighs this is a great little

trick and I realize we don't all have a

block so I'm gonna use the block but you

could fold up a towel or roll up a towel

or blanket mm-hm and use that we could

surely come on oh look here's a cigar

box from my buddy crochet gave me that

would totally work so you could I mean

just find a firm thing oh my god find a

firm thing to put between your legs okay

this is going down south fast I'm gonna

take the block I'm gonna bring it to my

inner thighs toes pointing forward feet

hip width apart

now you can kind of imagine this like a

little PEZ dispenser here this this

exercise that is kind of hard to

communicate in real life so might be

difficult in the video too but I feel

like this is a great little way to

engage those muscles and remind

ourselves that it's not just about these

isolated muscles

it's about this Center it's about a

everything right so I come into a strong

Tadasana and first take your object or

the block away and you just kind of feel

this loosey goosey Ness and then I'll

bring the block in between

squeeze the inner thighs together press

firmly into all four corners of the feet

and to find length through the crown and

open the chest

now I'm going to take the tops of the

thighs just as I did before and I'm

gonna spiral them inward just like I did

in my warriors so you can really see the

visual here and you can see maybe the

block from a side view is Here I am just

kind of sitting out but when I draw

energy up through the arches of the feet

and spiral the tops of the thighs in you

can kind of see the block perching out

like a little PEZ dispenser here so I'm

going to work on putting those two

things together finding the spiral and

the tops of the thighs bringing one hand

to the belly one hand to the lower back

or sacrum and then finding an upward

encouraging in the front body and it

downward encouraging through the back

body so again I'm not forcing but those

two things together you can really feel

strong through the inner thigh so again

I'm spiral I'm drawing energy up through

the arches of the feet I'm spiraling the

inner thighs in then I find this upward

encouraging through the front body as I

keep the legs engaged and this downward

encouraging through the back body and I

begin to feel this incredible sensation

in the inner thighs so we can practice

here again here's kind of where I might

sit naturally obviously I'm exaggerating

a little bit I'm gonna spiral this in

draw energy up from the feet tops of the

thighs go in an exaggerated version

would be like this my little buttercup

but then I'm gonna take my yogi

awareness and I'm gonna find lift in

through the front body and grounding

through the back body cool so even if

you don't have a block you can try this

with the block it's awesome you if you

have a block you're starting to maybe

feel what I'm throwing out there and if

you don't have a block we can just play

with this in time and again just think

energy drawing up through the arches

spiral the thighs and then this

opposition which is what again our

healthy yoga is all about finding

balance

while still engaging all right so that

was just a little check in with warrior

or more importantly building I think

from the ground up I think it's

important to remember that it's a

practice that it takes time and I think

that what's most important and the

biggest tip or just reminder of all is

to stay curious keep working at it and

keep inviting all those little muscle

fibers along for the ride

yay if you're interested in reboot

please check out the website or the link

below and we'd love to have you on board

leave questions comments below if you

have a request for yoga tips let me know

and I'll do my best to answer it and

let's all keep enjoying the ride alright

talk to you next time

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