1 00:00:00,210 --> 00:00:01,890 what's up everyone welcome to yoga with 2 00:00:01,890 --> 00:00:04,170 Adriene I'm Adriene and today we have 3 00:00:04,170 --> 00:00:07,410 some yoga tips so this is a question 4 00:00:07,410 --> 00:00:08,849 that comes up a lot I wanted to tackle 5 00:00:08,849 --> 00:00:10,950 it today and we're going to get started 6 00:00:10,950 --> 00:00:13,080 right away so transitioning from 7 00:00:13,080 --> 00:00:15,809 downward dog to lunge lunge to downward 8 00:00:15,809 --> 00:00:16,410 dog 9 00:00:16,410 --> 00:00:18,720 how ever can we do it especially quickly 10 00:00:18,720 --> 00:00:21,029 in a flow class or vinyasa in a way that 11 00:00:21,029 --> 00:00:22,340 doesn't hurt our wrists and shoulders 12 00:00:22,340 --> 00:00:27,599 let's play so the real answer to this 13 00:00:27,599 --> 00:00:29,490 question is that it just takes time 14 00:00:29,490 --> 00:00:31,050 right integrating the body but we kind 15 00:00:31,050 --> 00:00:33,180 of have to know the cues and the things 16 00:00:33,180 --> 00:00:35,610 to pay attention to in order to grow our 17 00:00:35,610 --> 00:00:39,270 practice in a way in which we can do 18 00:00:39,270 --> 00:00:42,180 that so what that means is we have to 19 00:00:42,180 --> 00:00:43,860 create a full body experience so we 20 00:00:43,860 --> 00:00:45,030 can't just go straight to the downward 21 00:00:45,030 --> 00:00:46,379 dog here in my opinion we need to start 22 00:00:46,379 --> 00:00:49,800 with a little cat-cow to open up through 23 00:00:49,800 --> 00:00:52,770 the front body to open up through the 24 00:00:52,770 --> 00:00:56,520 back body to begin this conversation 25 00:00:56,520 --> 00:00:59,430 with the hands which is super important 26 00:00:59,430 --> 00:01:03,180 for this conversation for this question 27 00:01:03,180 --> 00:01:09,000 and also with the feet take one more 28 00:01:09,000 --> 00:01:11,400 with your breath inhaling as you drop 29 00:01:11,400 --> 00:01:14,970 the belly to your mat exhaling as you 30 00:01:14,970 --> 00:01:17,220 draw the navel to the spine tucking the 31 00:01:17,220 --> 00:01:20,909 tail awesome then curl your toes under 32 00:01:20,909 --> 00:01:22,710 and send it up and back to downward 33 00:01:22,710 --> 00:01:24,350 facing dog 34 00:01:24,350 --> 00:01:27,890 same thing pedal it out here and 35 00:01:27,890 --> 00:01:30,119 consider the space that you're creating 36 00:01:30,119 --> 00:01:32,130 in the side body so you might shift the 37 00:01:32,130 --> 00:01:35,430 hips a little left to right then send 38 00:01:35,430 --> 00:01:37,049 your awareness to your hands notice if 39 00:01:37,049 --> 00:01:38,579 your hands are starting to come up here 40 00:01:38,579 --> 00:01:40,380 if you can press into all 10 knuckles 41 00:01:40,380 --> 00:01:43,950 firmly in particular the space between 42 00:01:43,950 --> 00:01:47,579 your index finger and thumb draw the 43 00:01:47,579 --> 00:01:50,640 shoulder blades in and together down the 44 00:01:50,640 --> 00:01:52,409 back body create space between the ears 45 00:01:52,409 --> 00:01:53,880 and shoulders these are all super 46 00:01:53,880 --> 00:01:56,369 important things as we work on getting 47 00:01:56,369 --> 00:01:57,960 that leg up and into our lunge 48 00:01:57,960 --> 00:02:01,640 gracefully and swiftly in time 49 00:02:01,640 --> 00:02:04,290 great then take one more deep breath in 50 00:02:04,290 --> 00:02:06,149 here this time bend your knees take a 51 00:02:06,149 --> 00:02:10,530 big inhale in and then exhale lower back 52 00:02:10,530 --> 00:02:12,880 to all fours awesome if 53 00:02:12,880 --> 00:02:14,770 need to take a quick rest off the wrist 54 00:02:14,770 --> 00:02:19,870 please do and then we're going to come 55 00:02:19,870 --> 00:02:22,510 to all fours once again so tapping into 56 00:02:22,510 --> 00:02:25,540 the core is kind of the biggest thing 57 00:02:25,540 --> 00:02:29,500 when taking our leg all the way up into 58 00:02:29,500 --> 00:02:31,510 the earth excuse me all the way up to 59 00:02:31,510 --> 00:02:33,160 the sky and then all the way up and 60 00:02:33,160 --> 00:02:34,930 through to the earth we have to activate 61 00:02:34,930 --> 00:02:37,390 the core it's not just about swinging 62 00:02:37,390 --> 00:02:40,300 that leg up in it that's why you know we 63 00:02:40,300 --> 00:02:42,430 end up kind of coming short and why we 64 00:02:42,430 --> 00:02:43,600 end up having to use our hand which is 65 00:02:43,600 --> 00:02:45,880 totally fine which sometimes we do for 66 00:02:45,880 --> 00:02:48,640 our whole life our whole practice but 67 00:02:48,640 --> 00:02:50,890 what we want to do is engage the core as 68 00:02:50,890 --> 00:02:55,390 much as possible so to play with that 69 00:02:55,390 --> 00:02:58,420 and again know no judgment every body is 70 00:02:58,420 --> 00:03:00,300 different so your solution to this 71 00:03:00,300 --> 00:03:02,290 problem or the answer to this question 72 00:03:02,290 --> 00:03:03,790 is going to be a little different for 73 00:03:03,790 --> 00:03:06,010 everyone but let's just play have some 74 00:03:06,010 --> 00:03:08,080 fun that's the beauty of the home 75 00:03:08,080 --> 00:03:09,820 practice is like we get the time and the 76 00:03:09,820 --> 00:03:13,330 opportunity to do this together so we're 77 00:03:13,330 --> 00:03:15,040 going to play with that by lighting that 78 00:03:15,040 --> 00:03:16,590 fire in your belly 79 00:03:16,590 --> 00:03:19,300 lighting kind of sparking that match in 80 00:03:19,300 --> 00:03:21,340 the center ok and we're going to let 81 00:03:21,340 --> 00:03:23,980 this radiate and heat up a little bit so 82 00:03:23,980 --> 00:03:26,350 don't give up stick with it stick with 83 00:03:26,350 --> 00:03:27,370 me we're going to come to all fours 84 00:03:27,370 --> 00:03:30,220 wrists underneath the shoulders knees 85 00:03:30,220 --> 00:03:31,510 directly underneath the hips 86 00:03:31,510 --> 00:03:33,700 first things first press away from your 87 00:03:33,700 --> 00:03:35,590 yoga mat in downward dog there's a 88 00:03:35,590 --> 00:03:37,690 tendency to crash into the front body so 89 00:03:37,690 --> 00:03:38,980 we're going to practice here already 90 00:03:38,980 --> 00:03:41,230 pressing away from the earth finding 91 00:03:41,230 --> 00:03:43,120 this yielding sensation and then drawing 92 00:03:43,120 --> 00:03:46,060 the shoulders away from the ears so if 93 00:03:46,060 --> 00:03:47,650 you're collapsed here here's an example 94 00:03:47,650 --> 00:03:52,300 of the negatory see if you can press 95 00:03:52,300 --> 00:03:58,560 away create space neck nice and long 96 00:03:58,560 --> 00:04:02,140 then stack knees directly underneath the 97 00:04:02,140 --> 00:04:03,760 hip points press into the tops of the 98 00:04:03,760 --> 00:04:08,830 feet inhale in exhale lift the knees let 99 00:04:08,830 --> 00:04:14,470 them hover inhale lower exhale lift the 100 00:04:14,470 --> 00:04:17,980 knees let them hover see if you can 101 00:04:17,980 --> 00:04:20,140 maintain the space in the shoulder so if 102 00:04:20,140 --> 00:04:21,728 you're here you're trying to lift 103 00:04:21,728 --> 00:04:26,320 I have no power there it sucks so bad 104 00:04:26,320 --> 00:04:28,660 maintain the space you created here and 105 00:04:28,660 --> 00:04:32,380 lift the knees breathing out lower as 106 00:04:32,380 --> 00:04:34,840 you breathe in let's do two more exhale 107 00:04:34,840 --> 00:04:35,650 lift 108 00:04:35,650 --> 00:04:36,940 doesn't have to be a big lift here you 109 00:04:36,940 --> 00:04:41,200 go just nice and low inhale at the 110 00:04:41,200 --> 00:04:44,860 bottom exhale draw the navel up lift the 111 00:04:44,860 --> 00:04:47,770 knees this time stay here notice that 112 00:04:47,770 --> 00:04:49,810 shake that heat that prana that starts 113 00:04:49,810 --> 00:04:53,830 to flow and we feel like okay from the 114 00:04:53,830 --> 00:04:54,850 crown of the head to the tip of the 115 00:04:54,850 --> 00:04:56,410 tailbone I'm alive and awake and I'm 116 00:04:56,410 --> 00:04:57,600 pressing up and out of my foundation 117 00:04:57,600 --> 00:05:00,010 cultivating all this energy in my Center 118 00:05:00,010 --> 00:05:02,860 gathering it up in my core to create a 119 00:05:02,860 --> 00:05:05,410 full body experience great slowly 120 00:05:05,410 --> 00:05:07,570 release curl the toes under take a seat 121 00:05:07,570 --> 00:05:10,360 back and rest whoo shake it off 122 00:05:10,360 --> 00:05:13,690 maybe massage the wrist rotate one way 123 00:05:13,690 --> 00:05:18,460 in the knee other and then we'll return 124 00:05:18,460 --> 00:05:21,820 to all fours so that same integration of 125 00:05:21,820 --> 00:05:24,280 the center of the core energy is now 126 00:05:24,280 --> 00:05:25,120 what we're going to bring our awareness 127 00:05:25,120 --> 00:05:28,420 to in downward facing dog so we'll come 128 00:05:28,420 --> 00:05:29,860 back to all fours when you're ready send 129 00:05:29,860 --> 00:05:32,620 the hips up high nice and long in the 130 00:05:32,620 --> 00:05:35,020 side body now same thing that you did on 131 00:05:35,020 --> 00:05:37,510 all fours press away from your yoga mat 132 00:05:37,510 --> 00:05:39,310 so you can bend the knees and literally 133 00:05:39,310 --> 00:05:41,800 look forward press away bend the knees 134 00:05:41,800 --> 00:05:43,480 as generously as you need to here and 135 00:05:43,480 --> 00:05:45,490 then engage the belly draw the navel up 136 00:05:45,490 --> 00:05:47,100 towards the spine 137 00:05:47,100 --> 00:05:49,810 great from here we'll lift the right leg 138 00:05:49,810 --> 00:05:50,320 up high 139 00:05:50,320 --> 00:05:52,300 see if you can notice your lower belly 140 00:05:52,300 --> 00:05:55,240 kind of growing soft here and see if you 141 00:05:55,240 --> 00:05:57,160 can hug the lower ribs in engage the 142 00:05:57,160 --> 00:05:58,570 belly just like you did in hovering 143 00:05:58,570 --> 00:06:02,200 table great from here bend the right 144 00:06:02,200 --> 00:06:04,210 knee squeeze it in we're back to that 145 00:06:04,210 --> 00:06:05,730 hovering table here as you hover 146 00:06:05,730 --> 00:06:08,550 cultivate all this energy in the core 147 00:06:08,550 --> 00:06:11,740 from here send it back three-legged dog 148 00:06:11,740 --> 00:06:13,930 now rather than thinking about stepping 149 00:06:13,930 --> 00:06:15,400 your right foot up and into your lunge 150 00:06:15,400 --> 00:06:17,170 think about moving your center of 151 00:06:17,170 --> 00:06:18,640 gravity up towards the front edge of 152 00:06:18,640 --> 00:06:21,730 your mat draw a big line all the way up 153 00:06:21,730 --> 00:06:24,160 and over with your Center so my Center 154 00:06:24,160 --> 00:06:26,140 is moving in my leg is just following 155 00:06:26,140 --> 00:06:28,420 following following and then I'll step 156 00:06:28,420 --> 00:06:30,250 it up in it I'm on the ball of my back 157 00:06:30,250 --> 00:06:32,470 foot I this is as far as I ate Rhian 158 00:06:32,470 --> 00:06:34,270 made it maybe you made it this far maybe 159 00:06:34,270 --> 00:06:37,270 you made it this far just notice how far 160 00:06:37,270 --> 00:06:39,229 you made it 161 00:06:39,229 --> 00:06:41,960 and the lower the back knee and come up 162 00:06:41,960 --> 00:06:46,159 off the wrist for a second so you might 163 00:06:46,159 --> 00:06:47,930 seem you might be like well I already 164 00:06:47,930 --> 00:06:50,509 knew that connect my Center but it's 165 00:06:50,509 --> 00:06:52,099 that practice it's like slowing it down 166 00:06:52,099 --> 00:06:53,870 and actually thinking about what's 167 00:06:53,870 --> 00:06:55,189 moving here am I trying to just 168 00:06:55,189 --> 00:06:58,159 taskmaster bring my right foot up or can 169 00:06:58,159 --> 00:06:59,990 I lead with my Center I guess what I'm 170 00:06:59,990 --> 00:07:01,639 trying to say can i cultivate this 171 00:07:01,639 --> 00:07:03,529 energy in the belly so that I'm actually 172 00:07:03,529 --> 00:07:06,229 taking my center forward and the leg 173 00:07:06,229 --> 00:07:08,599 just comes to follow let's try on the 174 00:07:08,599 --> 00:07:11,870 other side Platt home step the right 175 00:07:11,870 --> 00:07:13,370 toes back lift the hips downward-facing 176 00:07:13,370 --> 00:07:16,189 dog go through your checklist foundation 177 00:07:16,189 --> 00:07:18,020 that action of drawing the shoulders 178 00:07:18,020 --> 00:07:19,550 away from the ears pressing away from 179 00:07:19,550 --> 00:07:22,969 the earth and when you're ready lift the 180 00:07:22,969 --> 00:07:26,740 leg up high bring your awareness 181 00:07:26,740 --> 00:07:29,569 cultivate energy to your Center this 182 00:07:29,569 --> 00:07:31,639 radiating ball of light right here 183 00:07:31,639 --> 00:07:34,999 enable to spine or maybe by the solar 184 00:07:34,999 --> 00:07:37,580 plexus just above then squeeze the left 185 00:07:37,580 --> 00:07:40,789 knee up and in hover here remember that 186 00:07:40,789 --> 00:07:43,099 hovering cat cat whoo-hoo 187 00:07:43,099 --> 00:07:45,620 awakening full body then take it all the 188 00:07:45,620 --> 00:07:46,250 way back up 189 00:07:46,250 --> 00:07:47,689 then here we go we're going to imagine 190 00:07:47,689 --> 00:07:49,909 taking our center of gravity all the way 191 00:07:49,909 --> 00:07:53,180 forward think up and over Center is 192 00:07:53,180 --> 00:07:55,550 moving forward Center first leg just 193 00:07:55,550 --> 00:07:59,349 comes to follow and then I'll step it up 194 00:07:59,349 --> 00:08:01,639 great just notice where you made it 195 00:08:01,639 --> 00:08:02,409 today 196 00:08:02,409 --> 00:08:05,899 smile lower the back knee come off the 197 00:08:05,899 --> 00:08:11,080 wrist so really paying attention to the 198 00:08:11,080 --> 00:08:13,009 alignment kind of that action in 199 00:08:13,009 --> 00:08:15,589 alignment marriage so that you're 200 00:08:15,589 --> 00:08:17,300 creating a full body experience so that 201 00:08:17,300 --> 00:08:19,189 you're not just trying to sling one body 202 00:08:19,189 --> 00:08:22,249 part up to the front of your mat for the 203 00:08:22,249 --> 00:08:25,849 lunge but rather moving as one connected 204 00:08:25,849 --> 00:08:28,069 part right so rather than all these 205 00:08:28,069 --> 00:08:32,089 parts one moving part okay well plant 206 00:08:32,089 --> 00:08:34,250 the palms curl the toes under send it 207 00:08:34,250 --> 00:08:35,779 back one more time downward facing dog 208 00:08:35,779 --> 00:08:38,690 one thing that I helps I think really 209 00:08:38,690 --> 00:08:40,309 helps with this transition for me and 210 00:08:40,309 --> 00:08:43,880 this just overall integration of core to 211 00:08:43,880 --> 00:08:46,730 my limbs and moving is one moving 212 00:08:46,730 --> 00:08:49,279 breathing part is these downward dog to 213 00:08:49,279 --> 00:08:52,050 plank hurdles now these can be too 214 00:08:52,050 --> 00:08:53,850 right for a second these can be kind of 215 00:08:53,850 --> 00:08:54,959 tough if you're new to the practice 216 00:08:54,959 --> 00:08:57,480 because they're very strengthening they 217 00:08:57,480 --> 00:09:03,899 do rely on upper body bodybuilding but I 218 00:09:03,899 --> 00:09:05,730 love them because for that very same 219 00:09:05,730 --> 00:09:07,019 reason they're not just about building 220 00:09:07,019 --> 00:09:08,550 strengthening the arms there it's really 221 00:09:08,550 --> 00:09:10,800 about cultivating strength from the 222 00:09:10,800 --> 00:09:12,839 soles of your feet all the way through 223 00:09:12,839 --> 00:09:15,360 the awareness of the crown so this is 224 00:09:15,360 --> 00:09:16,110 how it goes 225 00:09:16,110 --> 00:09:18,060 we'll just do a couple and then you can 226 00:09:18,060 --> 00:09:20,550 practice on your own we'll come to 227 00:09:20,550 --> 00:09:21,420 downward facing dog 228 00:09:21,420 --> 00:09:24,510 go through your checklist find your 229 00:09:24,510 --> 00:09:27,240 breath press away from your yoga mat 230 00:09:27,240 --> 00:09:28,800 careful not to lock the elbows a little 231 00:09:28,800 --> 00:09:32,040 soft buoyancy here is helpful and soften 232 00:09:32,040 --> 00:09:34,050 in the knees speaking of buoyancy find a 233 00:09:34,050 --> 00:09:36,930 little bounce here come on to the toes 234 00:09:36,930 --> 00:09:39,630 and lift the hips up hot draw a line 235 00:09:39,630 --> 00:09:41,459 with your Center all the way up and over 236 00:09:41,459 --> 00:09:43,380 as if it were climbing or jumping over a 237 00:09:43,380 --> 00:09:45,750 hurdle soaring over a hurdle then you 238 00:09:45,750 --> 00:09:48,720 might have to widen your alignment here 239 00:09:48,720 --> 00:09:51,540 so you come to a nice plank breathe in 240 00:09:51,540 --> 00:09:53,670 then same thing draw a line with your 241 00:09:53,670 --> 00:09:55,620 Center so imagine if I had a big 242 00:09:55,620 --> 00:09:57,660 flashlight hanging from my navel here a 243 00:09:57,660 --> 00:09:59,970 little bell you would see it travel up 244 00:09:59,970 --> 00:10:02,640 and over don't worry about getting the 245 00:10:02,640 --> 00:10:06,209 heels down here worry about am i moving 246 00:10:06,209 --> 00:10:11,010 from my Center up and over great full 247 00:10:11,010 --> 00:10:13,680 body strengthener to plank then up and 248 00:10:13,680 --> 00:10:17,479 over back downward-facing dog 249 00:10:18,230 --> 00:10:26,220 engage navel to spine and back holy 250 00:10:26,220 --> 00:10:28,470 schmoly let's do one more navel draws in 251 00:10:28,470 --> 00:10:34,380 and up it's a plank and in an up draw 252 00:10:34,380 --> 00:10:36,350 line back up and over the hurdle 253 00:10:36,350 --> 00:10:38,399 downward facing dog 254 00:10:38,399 --> 00:10:41,070 great take a deep breath in deep breath 255 00:10:41,070 --> 00:10:44,699 out as you lower the knees and shake it 256 00:10:44,699 --> 00:10:49,140 off so that attention to detail on the 257 00:10:49,140 --> 00:10:51,329 action alignment that creating space in 258 00:10:51,329 --> 00:10:53,070 the downward-facing dog literally in the 259 00:10:53,070 --> 00:10:55,199 side body in the shoulders finding that 260 00:10:55,199 --> 00:10:56,730 inner spiral the thighs you can go check 261 00:10:56,730 --> 00:10:58,320 out the foundations of downward facing 262 00:10:58,320 --> 00:11:00,089 dog to go a little more in-depth there 263 00:11:00,089 --> 00:11:02,550 and then again just thinking about if 264 00:11:02,550 --> 00:11:05,550 you can move from your Center 265 00:11:05,550 --> 00:11:06,959 moving from your Center so the center's 266 00:11:06,959 --> 00:11:08,519 moving actually first and then the leg 267 00:11:08,519 --> 00:11:10,860 comes to follow your leg might not get 268 00:11:10,860 --> 00:11:12,089 all the way up when you're moving from 269 00:11:12,089 --> 00:11:14,070 your Center so you need to be where your 270 00:11:14,070 --> 00:11:15,570 body is at today you need to be with 271 00:11:15,570 --> 00:11:17,490 your body and be on your own team and if 272 00:11:17,490 --> 00:11:18,990 that's the case and it only comes to 273 00:11:18,990 --> 00:11:20,040 here and you're moving with your Center 274 00:11:20,040 --> 00:11:21,360 take your hand 275 00:11:21,360 --> 00:11:25,800 gracefully step the foot up yeah cool so 276 00:11:25,800 --> 00:11:27,540 together we're working on transitions 277 00:11:27,540 --> 00:11:30,060 we'll do more yoga tips more transitions 278 00:11:30,060 --> 00:11:36,000 as the weeks grow long free vidi yoga 279 00:11:36,000 --> 00:11:37,680 videos every Wednesday I love it when 280 00:11:37,680 --> 00:11:38,970 people ask questions I love that we're 281 00:11:38,970 --> 00:11:41,550 having a conversation you know I always 282 00:11:41,550 --> 00:11:44,070 say that you know this channel is what 283 00:11:44,070 --> 00:11:45,779 it is because of the conversation that 284 00:11:45,779 --> 00:11:47,339 we're having makes it special makes it 285 00:11:47,339 --> 00:11:49,230 different and it really inspires me and 286 00:11:49,230 --> 00:11:50,940 hopefully inspires you to actually keep 287 00:11:50,940 --> 00:11:53,220 returning to your mat to have an actual 288 00:11:53,220 --> 00:11:55,560 experience and instead of this whole you 289 00:11:55,560 --> 00:11:59,040 know walk so awesome work everyone 290 00:11:59,040 --> 00:12:01,110 thanks for the questions thanks for the 291 00:12:01,110 --> 00:12:03,420 conversation I'll see you next week 292 00:12:03,420 --> 00:12:07,579 take good care namaste