1 00:00:00,634 --> 00:00:02,769 - Hello everyone and welcome to Yoga with Adriene, 2 00:00:02,769 --> 00:00:06,340 I'm Adriene. Today we have an awesome detoxifying flow. 3 00:00:06,340 --> 00:00:09,700 This is a quick little ditty to just purify the energetic body 4 00:00:09,700 --> 00:00:13,614 and help you feel like yourself in your own skin. 5 00:00:13,614 --> 00:00:16,717 So hop into something comfy and let's get started. 6 00:00:16,717 --> 00:00:20,453 (upbeat music) 7 00:00:29,830 --> 00:00:31,698 Alright my friends, let's begin standing 8 00:00:31,698 --> 00:00:33,967 today at the top of the mat. 9 00:00:36,370 --> 00:00:38,906 Go ahead and take a look down at your sweet feet. 10 00:00:38,906 --> 00:00:42,809 Just step 'em a little bit wider than hip width apart. 11 00:00:42,809 --> 00:00:47,547 Start with a little space today, toes pointing forward. 12 00:00:47,547 --> 00:00:49,917 Then you're gonna press in all four corners of the feet, 13 00:00:49,917 --> 00:00:53,387 bend your knees, tuck your chin down towards your chest. 14 00:00:53,387 --> 00:00:57,157 Feel that awesome stretch in the back of the neck right away. 15 00:00:57,157 --> 00:00:59,626 And then press your feet into the earth. 16 00:00:59,626 --> 00:01:01,461 Slowly begin to straighten the legs, 17 00:01:01,461 --> 00:01:03,163 draw energy up from the pelvic floor, 18 00:01:03,163 --> 00:01:07,685 engage those muscles and we'll slowly begin to rise up with 19 00:01:07,685 --> 00:01:09,903 awareness through the spine. 20 00:01:09,903 --> 00:01:13,507 Eventually lifting the head and aligning head over heart, 21 00:01:13,507 --> 00:01:16,944 heart over your center of your pelvis. 22 00:01:16,944 --> 00:01:18,845 Great, right away today we're gonna swim 23 00:01:18,845 --> 00:01:21,515 the fingertips behind to interlace. 24 00:01:21,515 --> 00:01:24,351 Just right behind your back and you're gonna draw the knuckles 25 00:01:24,351 --> 00:01:27,120 down and away and since this is the beginning of our practice 26 00:01:27,120 --> 00:01:29,356 you might keep the wrist nice and square here. 27 00:01:29,356 --> 00:01:32,826 You don't have to necessarily bring the palms together. 28 00:01:32,826 --> 00:01:35,162 So feel your feet on the earth, 29 00:01:35,162 --> 00:01:36,863 lift your heart up towards the sky. 30 00:01:36,863 --> 00:01:38,231 Open up through the chest, 31 00:01:38,231 --> 00:01:41,468 take a deep breath in and then exhale. 32 00:01:41,468 --> 00:01:44,037 Bend your knees and we're gonna slowly, 33 00:01:44,037 --> 00:01:48,442 nice and slow, bring the belly to the tops of the thighs and 34 00:01:48,442 --> 00:01:50,944 allow the knuckles to draw a big line, 35 00:01:50,944 --> 00:01:53,413 a big rainbow, all the way up and overhead. 36 00:01:53,413 --> 00:01:55,438 Alright, here we are. Now we're into it. 37 00:01:55,438 --> 00:01:57,031 Start to breathe a little deeper, 38 00:01:57,031 --> 00:02:01,021 welcome to your detox flow. 39 00:02:01,021 --> 00:02:05,253 Swift one here today so let's tap into the breath right away. 40 00:02:07,491 --> 00:02:10,564 Nice work, press into the feet, bend the knees, 41 00:02:10,564 --> 00:02:14,935 slowly digging into the heels to rise all the way back up. 42 00:02:14,935 --> 00:02:17,004 So just reverse the action. 43 00:02:17,004 --> 00:02:19,706 This time you're gonna release the hands, 44 00:02:19,706 --> 00:02:23,310 fingertips reach all the way up towards the sky. 45 00:02:23,310 --> 00:02:25,712 Palms come together, catch something. 46 00:02:25,712 --> 00:02:27,481 And then bring back down to your heart. 47 00:02:27,481 --> 00:02:28,648 Notice how you feel. 48 00:02:28,648 --> 00:02:31,126 Take a deep breath in. 49 00:02:31,126 --> 00:02:33,854 And a long breath out. 50 00:02:33,854 --> 00:02:35,222 Feet should not have moved. 51 00:02:35,222 --> 00:02:38,501 If they have go ahead and replace them nice and mindfully 52 00:02:38,501 --> 00:02:40,961 and then we'll send the fingertips around this time 53 00:02:40,961 --> 00:02:44,297 opposite thumb that you did before on top. 54 00:02:44,297 --> 00:02:49,169 Knuckles will draw down and away as we open up through the chest. 55 00:02:49,169 --> 00:02:53,340 Lengthen tailbone down, breathe deep. 56 00:02:53,340 --> 00:02:55,342 Hello Benji. 57 00:02:56,276 --> 00:02:57,244 Then here we go. 58 00:02:57,244 --> 00:03:00,480 Nice firm footing here, lift your chest. 59 00:03:00,480 --> 00:03:04,151 Look up, take a deep breath in and slowly as you breathe out 60 00:03:04,151 --> 00:03:08,321 bend your knees, send your heart slowly down towards the earth. 61 00:03:08,321 --> 00:03:10,690 Belly comes to the tops of the thighs 62 00:03:10,690 --> 00:03:11,958 and then we wring it out here. 63 00:03:11,958 --> 00:03:14,428 Shake the head a little yes, a little no. 64 00:03:17,798 --> 00:03:19,766 Nice cleansing breaths here. 65 00:03:19,766 --> 00:03:22,543 Out with the old, in with the new. 66 00:03:22,543 --> 00:03:24,938 Just creating space. 67 00:03:24,938 --> 00:03:29,509 Kind of the image of wringing the sponge here as we breathe in 68 00:03:29,509 --> 00:03:31,511 and out of our asana. 69 00:03:35,015 --> 00:03:38,652 Alright, take one more feel good breath here. 70 00:03:41,225 --> 00:03:42,979 And then grounding through the feet, 71 00:03:42,979 --> 00:03:47,494 bend your knees generously and press into the earth to reverse 72 00:03:47,494 --> 00:03:51,048 the action once again and rise up strong. 73 00:03:53,233 --> 00:03:55,902 Lift your heart and then release the fingertips. 74 00:03:55,902 --> 00:03:58,605 You're gonna reach the fingertips all the way up, 75 00:03:58,605 --> 00:04:01,641 big stretch, big breath, Volcano Pose. 76 00:04:01,641 --> 00:04:03,777 So we're lifting up through the front body. 77 00:04:03,777 --> 00:04:05,278 We're grounding through the back body. 78 00:04:05,278 --> 00:04:08,115 Palms are gonna face each other here and then go ahead and 79 00:04:08,115 --> 00:04:11,845 create space by bringing the hands really wide, 80 00:04:11,845 --> 00:04:14,254 as if you're holding a big beach ball. 81 00:04:14,254 --> 00:04:16,389 Now, lift the kneecaps just a bit here. 82 00:04:16,389 --> 00:04:18,692 Tone the quads as you do so. 83 00:04:18,692 --> 00:04:21,060 Take a nice big breath in. 84 00:04:21,060 --> 00:04:24,116 Get really tall 85 00:04:24,116 --> 00:04:26,566 and then as you exhale bring the palms together 86 00:04:26,566 --> 00:04:30,831 and trace a line back down to your heart center. 87 00:04:30,831 --> 00:04:32,539 Namaste. 88 00:04:32,539 --> 00:04:34,841 Great, we'll release the fingertips here come 89 00:04:34,841 --> 00:04:37,244 to Mountain Pose, Tadasana. 90 00:04:37,244 --> 00:04:40,747 So such a great foundation for all of your standing postures 91 00:04:40,747 --> 00:04:45,018 but I believe a simple Mountain Pose can also 92 00:04:45,018 --> 00:04:47,220 be a really nice palate cleanser. 93 00:04:47,220 --> 00:04:49,422 It can be a really nice grounding and 94 00:04:49,422 --> 00:04:52,959 even yes detoxifying, if you think of it in terms 95 00:04:52,959 --> 00:04:54,861 of energy, shape, right? 96 00:04:54,861 --> 00:04:58,565 We can't always get into the twists just anywhere so you can 97 00:04:58,565 --> 00:05:01,101 take a moment here in Tadasana 98 00:05:01,101 --> 00:05:04,204 to really just find your footing. 99 00:05:04,204 --> 00:05:06,873 To lift up through the pelvic floor, 100 00:05:06,873 --> 00:05:09,676 create a clear channel for the energy 101 00:05:09,676 --> 00:05:11,645 to flow up and down the body. 102 00:05:11,645 --> 00:05:13,046 Through that center plumb line. 103 00:05:14,586 --> 00:05:16,501 Yeah. 104 00:05:18,272 --> 00:05:21,955 So think of it as a good wash, 105 00:05:21,955 --> 00:05:26,693 a good war-sh, a palate cleanser here as you maybe close your 106 00:05:26,693 --> 00:05:29,062 eyes or soften your gaze downwards. 107 00:05:29,062 --> 00:05:33,135 Just to go in, listen to the sound of your breath. 108 00:05:39,706 --> 00:05:41,174 Alright, nice work. 109 00:05:41,174 --> 00:05:43,677 Bend your knees gently and on your next big inhale, 110 00:05:43,677 --> 00:05:45,912 we'll send the fingertips back up. 111 00:05:45,912 --> 00:05:48,114 Big stretch, big breath. 112 00:05:48,114 --> 00:05:50,750 On the exhale, palms come together and they're gonna slice 113 00:05:50,750 --> 00:05:55,589 right down through the midline, Forward Fold. 114 00:05:55,589 --> 00:05:57,791 Nice, inhale lift up halfway. 115 00:05:57,791 --> 00:06:01,161 Again, think about creating a nice clear pathway for the 116 00:06:01,161 --> 00:06:03,363 energy to run up and down your spine here. 117 00:06:03,363 --> 00:06:08,301 So nice and easy and then exhale to soften and bow. 118 00:06:08,301 --> 00:06:10,804 Great, fingertips are gonna come to the earth. 119 00:06:10,804 --> 00:06:13,206 You're gonna slide just the right toes back and lower the 120 00:06:13,206 --> 00:06:15,075 right knee to the ground. 121 00:06:15,075 --> 00:06:17,877 Great, right hand's gonna come to the earth and then you're 122 00:06:17,877 --> 00:06:20,580 gonna inhale, lift the left fingertips up high. 123 00:06:20,580 --> 00:06:24,317 Breathe into your belly here. Big twist, big stretch. 124 00:06:26,008 --> 00:06:28,255 So back knee's gonna stay down for this first one. 125 00:06:28,255 --> 00:06:31,591 Take a deep breath in here, open up through the front body. 126 00:06:31,591 --> 00:06:33,860 Bring the shoulder blades together. 127 00:06:33,860 --> 00:06:37,130 Great, and then exhale, come all the way back down. 128 00:06:37,130 --> 00:06:38,959 Great, you're gonna lift the back knee here and then you're 129 00:06:38,959 --> 00:06:41,801 just gonna step that back foot to meet the front. 130 00:06:41,801 --> 00:06:45,205 Plant your feet, Forward Fold. 131 00:06:45,205 --> 00:06:47,874 Nice, inhale, halfway lift. 132 00:06:47,874 --> 00:06:52,145 Catch a wave here and then exhale soften and bow. 133 00:06:52,145 --> 00:06:54,547 Bend the knees, ground to rise. 134 00:06:54,547 --> 00:06:57,046 Inhale, reach for the sky. 135 00:06:57,046 --> 00:06:58,485 And we're going right back down, 136 00:06:58,485 --> 00:07:00,220 palms come together, exhale. 137 00:07:00,220 --> 00:07:04,524 Slicing a line as you Forward Fold. 138 00:07:04,524 --> 00:07:06,192 Nice, inhale halfway lift. 139 00:07:06,192 --> 00:07:08,731 Find length in the neck 140 00:07:08,731 --> 00:07:11,731 and exhale, soften and fold. 141 00:07:11,731 --> 00:07:12,899 Fingertips come to the mat. 142 00:07:12,899 --> 00:07:15,168 Now, left toes slide back this time. 143 00:07:15,168 --> 00:07:18,605 Lower the left knee to the ground and here we go left hand 144 00:07:18,605 --> 00:07:21,074 to the earth, right fingertips reach towards the sky. 145 00:07:21,074 --> 00:07:23,786 Front knee stays right over that front ankle. 146 00:07:23,786 --> 00:07:25,278 And we breathe deep here, 147 00:07:25,278 --> 00:07:27,280 pulling that right hip crease back. 148 00:07:27,280 --> 00:07:28,648 We're not collapsing in the shoulder but 149 00:07:28,648 --> 00:07:31,851 pressing away from the earth. 150 00:07:31,851 --> 00:07:33,453 And then lean back here. 151 00:07:33,453 --> 00:07:34,654 Open up through the chest. 152 00:07:34,654 --> 00:07:37,424 Draw all the shoulder blades together. 153 00:07:37,424 --> 00:07:39,959 Find that expansion as you breathe downward 154 00:07:39,959 --> 00:07:42,362 into the belly, massaging the internal organs 155 00:07:42,362 --> 00:07:46,431 by taking nice, full breaths. 156 00:07:46,431 --> 00:07:48,301 Downward breaths. 157 00:07:48,301 --> 00:07:51,805 And then bring it all the way back, beautiful. 158 00:07:51,805 --> 00:07:55,642 Lift the back knee, once you come to frame your right foot, 159 00:07:55,642 --> 00:07:57,344 open up through the chest. 160 00:07:57,344 --> 00:07:58,204 We'll give it a little rock, 161 00:07:58,204 --> 00:08:00,280 bend both knees and then step that back 162 00:08:00,280 --> 00:08:01,748 foot up to meet the front. 163 00:08:01,748 --> 00:08:04,853 Beautiful, inhale, halfway lift. Catch a wave. 164 00:08:04,853 --> 00:08:06,953 Exhale, soften and bow. 165 00:08:06,953 --> 00:08:10,957 Once again, root to rise, inhale, reach for the sky. 166 00:08:10,957 --> 00:08:13,059 Exhale, palms come together and we're gonna go all 167 00:08:13,059 --> 00:08:16,496 the way back down, bend the knees. 168 00:08:16,496 --> 00:08:19,766 Inhale, halfway lift, your version. 169 00:08:19,766 --> 00:08:22,202 Exhale to fold. 170 00:08:22,202 --> 00:08:25,071 Fingertips to the earth, slide the right toes back. 171 00:08:25,071 --> 00:08:28,141 We'll start with the knee lowered at first then we'll 172 00:08:28,141 --> 00:08:30,610 bring the right hand to the earth and inhale left fingertips 173 00:08:30,610 --> 00:08:31,845 up towards the sky. 174 00:08:31,845 --> 00:08:32,879 Now you can stay here. 175 00:08:32,879 --> 00:08:35,181 You can experiment lifting the back knee, 176 00:08:35,181 --> 00:08:37,784 pause, find your foundation. 177 00:08:37,784 --> 00:08:39,986 Then, with back knee lifted or lowered, 178 00:08:39,986 --> 00:08:42,756 you're gonna inhale, exhale. 179 00:08:42,756 --> 00:08:45,158 Bring the left fingertips, you're gonna thread the needle 180 00:08:45,158 --> 00:08:49,028 here all the way underneath the right arm. 181 00:08:49,028 --> 00:08:53,433 Beautiful, inhale pull the left hip crease back, 182 00:08:53,433 --> 00:08:56,936 send the left fingertips up towards the sky and then exhale, 183 00:08:56,936 --> 00:08:59,406 wringing out the sponge here. 184 00:08:59,406 --> 00:09:01,961 Again, back knee can be lowered or lifted here. 185 00:09:01,961 --> 00:09:05,242 Inhale, open up. 186 00:09:05,242 --> 00:09:08,815 Exhale, twist. 187 00:09:08,815 --> 00:09:10,917 Great, inhale, come back to center, 188 00:09:10,917 --> 00:09:12,118 frame the left foot. 189 00:09:12,118 --> 00:09:14,220 You're gonna look forward. 190 00:09:14,220 --> 00:09:16,289 Give it a rock and then exhale, 191 00:09:16,289 --> 00:09:18,625 step the feet back up to the front. 192 00:09:18,625 --> 00:09:20,493 Toes pointing forward. 193 00:09:20,493 --> 00:09:23,062 Great, inhale halfway lift. 194 00:09:23,062 --> 00:09:24,597 Exhale to soften and fold. 195 00:09:24,597 --> 00:09:25,899 Root to rise in here. 196 00:09:25,899 --> 00:09:29,069 Big breath, big stretch, take up space 197 00:09:29,069 --> 00:09:30,501 and then palms come together, 198 00:09:30,501 --> 00:09:34,441 Jai Namaste and down we go. 199 00:09:34,441 --> 00:09:36,976 Moving with your breath, inhale, halfway lift. 200 00:09:38,343 --> 00:09:41,114 Exhale, soften and fold. 201 00:09:41,114 --> 00:09:45,018 Fingertips to the earth, step or slide the left toes back. 202 00:09:45,018 --> 00:09:47,256 Start with that back knee lowered. 203 00:09:47,256 --> 00:09:50,123 Oh, Benji, you're so sweet. 204 00:09:50,123 --> 00:09:53,093 And here we go, left hand to the earth, big twist. 205 00:09:53,093 --> 00:09:55,228 Open up to the right, inhale. 206 00:09:55,228 --> 00:09:57,363 Now, here, you can keep the back knee lowered. 207 00:09:57,363 --> 00:09:59,365 Maybe experiment lifting it up. 208 00:09:59,365 --> 00:10:00,965 If you do that, really reach your left heel 209 00:10:00,965 --> 00:10:02,869 towards the back edge. 210 00:10:02,869 --> 00:10:05,205 Take a deep breath in and then exhale, 211 00:10:05,205 --> 00:10:06,105 thread the needle. 212 00:10:06,105 --> 00:10:10,009 Big twist here, right fingertips come in underneath the left arm. 213 00:10:10,009 --> 00:10:11,678 Big stretch. 214 00:10:11,678 --> 00:10:13,146 Great, here we go, nice and slow. 215 00:10:13,146 --> 00:10:16,536 Careful not to rush this. Inhale, reach up. 216 00:10:16,536 --> 00:10:19,752 Massaging the internal organs, opening up through the hips. 217 00:10:19,752 --> 00:10:22,893 Exhale to twist. 218 00:10:22,893 --> 00:10:24,591 Beautiful, one more, you got it. 219 00:10:24,591 --> 00:10:27,212 Inhale, reach for the sky. 220 00:10:27,212 --> 00:10:30,396 Exhale, moving with the breath. 221 00:10:31,290 --> 00:10:33,266 Twist, awesome work. 222 00:10:33,266 --> 00:10:35,902 Frame the right foot, come back to center, 223 00:10:35,902 --> 00:10:39,839 bend both knees, catch little momentum here and then step the 224 00:10:39,839 --> 00:10:42,442 back foot up to meet the front and this time 225 00:10:42,442 --> 00:10:43,910 we're gonna bring the feet together. 226 00:10:43,910 --> 00:10:46,546 Really together, arch to arch. 227 00:10:46,546 --> 00:10:50,380 Bend your knees as generously as you need as you Forward Fold. 228 00:10:51,518 --> 00:10:54,606 Extended over the front leg, 229 00:10:54,606 --> 00:10:58,187 Standing Extended Forward Fold, Uttanasana. 230 00:10:58,187 --> 00:11:01,279 Shake the head loose. 231 00:11:01,279 --> 00:11:02,903 And then, here we go, catch a wave. 232 00:11:02,903 --> 00:11:05,732 Big inhale halfway lift. 233 00:11:05,732 --> 00:11:08,920 Integrate with the breath, exhale, fold. 234 00:11:08,920 --> 00:11:12,438 Now, from here, bend the knees, send the hips back. 235 00:11:12,438 --> 00:11:15,408 Inhale to reach forward, send the hips back, 236 00:11:15,408 --> 00:11:17,977 Chair Pose, Utkatasana. 237 00:11:17,977 --> 00:11:19,445 Naval draws in and up. 238 00:11:19,445 --> 00:11:21,848 Send the hips back, lift your toes. 239 00:11:21,848 --> 00:11:24,450 Now come into that big beach ball shape again with the arms. 240 00:11:24,450 --> 00:11:25,618 So we're not really narrow. 241 00:11:25,618 --> 00:11:30,023 It's kind of, it's very specific here to you. 242 00:11:30,023 --> 00:11:32,392 Right, unique and specific in your body. 243 00:11:32,392 --> 00:11:33,476 Send the hips back a little more. 244 00:11:33,476 --> 00:11:34,888 Maybe bend the knees little more. 245 00:11:34,888 --> 00:11:36,229 Maybe lift the thumbs a little more. 246 00:11:36,229 --> 00:11:38,952 Inhale, and then exhale, palms come together and 247 00:11:38,952 --> 00:11:40,667 we're gonna slice it right down. 248 00:11:40,667 --> 00:11:42,001 Beautiful! 249 00:11:42,001 --> 00:11:44,237 Inhale halfway lift. 250 00:11:44,237 --> 00:11:46,605 Exhale, let it all go. 251 00:11:46,605 --> 00:11:49,242 From here we're gonna step the right toes back 252 00:11:49,242 --> 00:11:52,955 and then step the left toes back. Plank Pose. 253 00:11:52,955 --> 00:11:55,848 Feel free to lower the knees for Half Plank here. 254 00:11:55,848 --> 00:11:57,860 Otherwise, keep the knees lifted. 255 00:11:57,860 --> 00:12:01,187 Press away from the yoga mat. 256 00:12:01,187 --> 00:12:04,157 Now we're gonna dial the fingertips out just a bit so 257 00:12:04,157 --> 00:12:06,559 that your index finger and thumb are facing towards 258 00:12:06,559 --> 00:12:07,827 the front edge of your mat. 259 00:12:07,827 --> 00:12:10,163 Upper arm bones follow suit. 260 00:12:10,163 --> 00:12:12,532 Now rock front, rock back. 261 00:12:12,532 --> 00:12:16,369 Rock front, and then here we go, lift the hips up and back, 262 00:12:16,369 --> 00:12:18,371 Downward Facing Dog. 263 00:12:18,371 --> 00:12:21,374 Nice cleansing breath as you find your Downward Dog here. 264 00:12:21,374 --> 00:12:26,379 Inhale in through the nose and empty out through the mouth. 265 00:12:28,715 --> 00:12:32,819 Pedal it out here, claw through the fingertips. 266 00:12:32,819 --> 00:12:35,221 And then take a moment to find stillness. 267 00:12:37,557 --> 00:12:40,226 Close your eyes. 268 00:12:40,226 --> 00:12:43,329 Inner thighs rotate in. 269 00:12:43,329 --> 00:12:48,067 Upper arm bones rotate out away from your ears. 270 00:12:48,067 --> 00:12:50,837 Claw through the fingertips for one more cycle of breath. 271 00:12:50,837 --> 00:12:52,038 Really listen to your breath. 272 00:12:52,038 --> 00:12:55,608 Feel that vibration, that Prana, that energy moving in your body. 273 00:12:57,910 --> 00:12:59,245 Nice, then bend the knees. 274 00:12:59,245 --> 00:13:01,247 Belly comes towards the top of the thighs, 275 00:13:01,247 --> 00:13:02,815 inhale to look up. 276 00:13:02,815 --> 00:13:04,484 And exhale to make your way there. 277 00:13:04,484 --> 00:13:07,020 Feet together, really together. 278 00:13:07,020 --> 00:13:08,454 Inhale, halfway lift. 279 00:13:08,454 --> 00:13:11,858 Focus on the flush of energy, the blood flow, 280 00:13:11,858 --> 00:13:16,095 the sensation as you exhale, Forward Fold all the way down. 281 00:13:16,095 --> 00:13:17,463 Once again, root to rise. 282 00:13:17,463 --> 00:13:22,669 Inhale, reach it up, straighten the legs. 283 00:13:22,669 --> 00:13:25,470 And exhale, soft 284 00:13:26,795 --> 00:13:28,875 landing hands to heart, 285 00:13:28,875 --> 00:13:30,777 Mountain Pose. 286 00:13:30,777 --> 00:13:32,812 Just take a second here to close your eyes. 287 00:13:32,812 --> 00:13:35,397 Observe your beautiful breath. 288 00:13:41,421 --> 00:13:45,091 Alright, gently release the arms and we're gonna come to turn on 289 00:13:45,091 --> 00:13:49,429 our mat now for a standing wide legged position. 290 00:13:49,429 --> 00:13:51,264 So step back on your mat just a bit 291 00:13:51,264 --> 00:13:53,266 so you have some room to fold forward. 292 00:13:53,266 --> 00:13:57,303 And you're just gonna bring your feet nice and wide. 293 00:13:57,303 --> 00:14:00,173 Turn the toes in just a bit so that you can feel that 294 00:14:00,173 --> 00:14:02,108 connection to the outer edge of the feet. 295 00:14:02,108 --> 00:14:05,478 Then draw energy up through the inner thighs, 296 00:14:05,478 --> 00:14:07,947 stand up nice and tall and you're gonna bring your left 297 00:14:07,947 --> 00:14:10,083 hand to your heart and your right hand to your belly. 298 00:14:10,083 --> 00:14:12,985 And you can actually use this right hand to just check in with 299 00:14:12,985 --> 00:14:14,987 the tilt of your pelvis. 300 00:14:17,623 --> 00:14:20,426 And I won't tell you exactly what to do here but rather to 301 00:14:20,426 --> 00:14:23,629 just pay attention to the tilt of the pelvis and find something 302 00:14:23,629 --> 00:14:27,170 that feels supportive for you that turns on the muscles of 303 00:14:27,170 --> 00:14:31,104 your abdominal wall just a bit. 304 00:14:31,104 --> 00:14:33,806 And then once you've taken a moment to find your foundation 305 00:14:33,806 --> 00:14:36,609 here, we'll inhale in and then exhale, 306 00:14:36,609 --> 00:14:40,446 you're gonna send the hips back, press the right hand into your 307 00:14:40,446 --> 00:14:44,717 lower belly and then press your heart in towards your left hand. 308 00:14:44,717 --> 00:14:47,720 You're gonna just come forward halfway 309 00:14:47,720 --> 00:14:50,656 and then come all the way up. 310 00:14:50,656 --> 00:14:52,291 Great, let's check it out again. 311 00:14:52,291 --> 00:14:54,427 Coming forward all the way. 312 00:14:54,427 --> 00:14:57,463 Press your right hand into your lower belly and then try to 313 00:14:57,463 --> 00:15:00,239 reach your sternum into your left hand. 314 00:15:00,239 --> 00:15:02,402 So playing with a little bit of opposition here. 315 00:15:02,402 --> 00:15:04,370 Back up we come. 316 00:15:04,370 --> 00:15:06,139 And last time, here we go. 317 00:15:06,139 --> 00:15:08,274 Hold onto your foundation nice and strong, 318 00:15:08,274 --> 00:15:10,143 engage the inner thighs. 319 00:15:10,143 --> 00:15:12,145 Right hand presses into lower belly. 320 00:15:12,145 --> 00:15:15,915 Heart really reaches forward. 321 00:15:15,915 --> 00:15:18,985 Great, and then this time we're gonna release the hands and 322 00:15:18,985 --> 00:15:20,086 bring them to the earth. 323 00:15:20,086 --> 00:15:23,356 If you need to bend your knees here please do. 324 00:15:23,356 --> 00:15:25,787 Nice deep breaths. 325 00:15:25,787 --> 00:15:28,361 If you need to pause the video, maybe grab a book or block so 326 00:15:28,361 --> 00:15:30,683 you can practice this 327 00:15:30,683 --> 00:15:33,933 Standing Wide-Legged Forward Fold with a 328 00:15:33,933 --> 00:15:36,602 little prop you can do that. 329 00:15:36,602 --> 00:15:39,272 When you're ready, you're gonna take the left fingertips or the 330 00:15:39,272 --> 00:15:43,948 left palm to the center, just below your nose. 331 00:15:45,628 --> 00:15:47,914 And then as you're ready big sweeping motion here, 332 00:15:47,914 --> 00:15:49,882 inhale, right fingertips to the sky. 333 00:15:49,882 --> 00:15:53,319 Pause here, find that expansion that we had before the lunge and 334 00:15:53,319 --> 00:15:55,493 breathe into your belly. 335 00:15:55,493 --> 00:15:58,925 Inhale, exhale, right hand replaces the left. 336 00:15:58,925 --> 00:16:01,861 Nice and easy, strong foundation in the legs as you inhale, 337 00:16:01,861 --> 00:16:04,330 left fingertips up high. 338 00:16:04,330 --> 00:16:06,736 Breathing into the belly here, inhale. 339 00:16:06,736 --> 00:16:09,969 Exhale, left hand replaces the right. 340 00:16:09,969 --> 00:16:13,072 Try to go a little deeper each time finding more ex-- 341 00:16:13,072 --> 00:16:15,931 expansion as you inhale. (laughs) 342 00:16:15,931 --> 00:16:19,478 That was a blend of extension and expansion. 343 00:16:19,478 --> 00:16:24,016 And then a deeper fold as you exhale and switch. 344 00:16:24,016 --> 00:16:26,686 And this will evolve, of course, through regular practice and 345 00:16:26,686 --> 00:16:29,121 time so just be kind and gentle. 346 00:16:29,121 --> 00:16:31,057 We'll go one more round on each side. 347 00:16:31,057 --> 00:16:33,192 Make sure you're breathing into your belly here. 348 00:16:33,192 --> 00:16:36,062 Inhale to reach. 349 00:16:36,062 --> 00:16:38,231 Exhale to soften and switch. 350 00:16:41,767 --> 00:16:46,105 Nice work and then bring it back to center and we'll bring the 351 00:16:46,105 --> 00:16:50,877 hands or the fingertips just below the shoulders. 352 00:16:50,877 --> 00:16:54,180 Now, check it out, soft bend in the knees. 353 00:16:54,180 --> 00:16:57,917 You're gonna slide your right fingertips maybe to grab your 354 00:16:57,917 --> 00:17:01,587 big toe here and then slide your left fingertips 355 00:17:01,587 --> 00:17:03,022 maybe to grab your big toe. 356 00:17:03,022 --> 00:17:06,358 If that is absolutely just not in the reach, 357 00:17:06,358 --> 00:17:09,328 like not all, you're gonna bend your knees and you're gonna work 358 00:17:09,328 --> 00:17:11,076 on your fingertips here. 359 00:17:11,076 --> 00:17:14,409 And you're just gonna walk the fingertips one way 360 00:17:14,409 --> 00:17:16,269 and then walk the fingertips the other. 361 00:17:16,269 --> 00:17:19,438 If you are able to take your peace fingers and grab your two 362 00:17:19,438 --> 00:17:23,776 big toes you might play with bending your elbows and slowly 363 00:17:23,776 --> 00:17:28,247 one day working to bring the crown of your head to the earth. 364 00:17:28,247 --> 00:17:32,626 So we're here or working here. 365 00:17:33,648 --> 00:17:38,373 Both great options, both options kind of challenging our breath 366 00:17:38,373 --> 00:17:41,494 here so make sure not holding your breath. 367 00:17:41,494 --> 00:17:44,072 But staying connected. 368 00:17:44,072 --> 00:17:46,428 If you're holding onto the big toes, 369 00:17:46,428 --> 00:17:50,403 say one more cycle of breath here. 370 00:17:50,403 --> 00:17:53,706 Big inhale, big exhale and then everyone press 371 00:17:53,706 --> 00:17:55,474 into the outer edges of the feet. 372 00:17:55,474 --> 00:17:59,812 Come back to wrists underneath the shoulders. 373 00:17:59,812 --> 00:18:03,482 Then find that soft micro bend as you slowly, 374 00:18:03,482 --> 00:18:05,885 slowly press into the outer edges of the feet, 375 00:18:05,885 --> 00:18:08,554 bring the hands to the waistline 376 00:18:08,554 --> 00:18:11,357 and then rise up nice and slow and strong. 377 00:18:11,357 --> 00:18:15,194 Feel that flush of energy so don't fidget here. 378 00:18:15,194 --> 00:18:17,430 Notice how you feel, stand up nice and tall. 379 00:18:17,430 --> 00:18:19,647 Big superhero pose. 380 00:18:23,710 --> 00:18:27,106 And so you have your center energy activated here, 381 00:18:27,106 --> 00:18:29,008 whether you realize it or not. 382 00:18:29,008 --> 00:18:30,676 So don't let it spill out. 383 00:18:30,676 --> 00:18:32,578 See if you can contain that by bringing 384 00:18:32,578 --> 00:18:35,548 one heel in first and then the other. 385 00:18:37,425 --> 00:18:39,618 Great, now the toes are pointing out, 386 00:18:39,618 --> 00:18:41,654 heels are in. 387 00:18:41,654 --> 00:18:43,823 We're gonna inhale in here and then exhale, 388 00:18:43,823 --> 00:18:45,491 bend the knees, drop your center down. 389 00:18:45,491 --> 00:18:47,660 If you need to walk your feet in just little bit, 390 00:18:47,660 --> 00:18:51,630 you can here but stay connected to your core. 391 00:18:51,630 --> 00:18:53,866 Great, inhale reach the fingertips up high 392 00:18:53,866 --> 00:18:55,267 as you bend the knees. 393 00:18:55,267 --> 00:18:56,869 And then exhale float them down. 394 00:18:56,869 --> 00:18:58,504 Keep the knees bent. 395 00:18:58,504 --> 00:19:01,240 Inhale, reach up high, you got it. 396 00:19:01,240 --> 00:19:03,776 And then exhale, bent, keep 'em bent. 397 00:19:03,776 --> 00:19:05,911 Sorry, inhale, reach the fingertips up high. 398 00:19:05,911 --> 00:19:08,247 This time exhale hands to heart. 399 00:19:08,247 --> 00:19:10,799 Horse Pose or Goddess Pose. 400 00:19:10,799 --> 00:19:11,917 You got it. 401 00:19:11,917 --> 00:19:15,087 Kind of welcoming that shake, that fire, 402 00:19:15,087 --> 00:19:17,890 that burn, that Prana. You got it. 403 00:19:17,890 --> 00:19:20,760 Take a deep breath in here, keep the knees bent. 404 00:19:20,760 --> 00:19:23,162 Exhale, hands come to the tops of the thighs. 405 00:19:23,162 --> 00:19:25,264 Bend the knees a little more and then you're gonna 406 00:19:25,264 --> 00:19:26,532 drop your left shoulder in. 407 00:19:26,532 --> 00:19:28,067 Last bit of twists here. 408 00:19:28,067 --> 00:19:30,436 Right shoulder out, inhale. 409 00:19:30,436 --> 00:19:33,406 Exhale, come back to center, keep the knees bent. 410 00:19:33,406 --> 00:19:35,875 Inhale, exhale. 411 00:19:35,875 --> 00:19:39,078 And then right shoulder down, left shoulder open. 412 00:19:41,274 --> 00:19:43,722 Nice, beautiful, inhale. Come back to center. 413 00:19:43,722 --> 00:19:45,484 Now you're gonna go twice more on each side. 414 00:19:45,484 --> 00:19:47,319 I'll let you do it in your own time, 415 00:19:47,319 --> 00:19:49,321 with the rhythm of your breath. 416 00:19:56,896 --> 00:19:58,898 Last one. 417 00:20:03,135 --> 00:20:04,670 Awesome and then slowly, 418 00:20:04,670 --> 00:20:07,173 hands come back to center, you got this. 419 00:20:07,173 --> 00:20:10,276 With control, stand up nice and tall. 420 00:20:10,276 --> 00:20:12,011 Beautiful, nice and easy. 421 00:20:12,011 --> 00:20:16,975 You're gonna heel-toe the feet in towards each other. 422 00:20:16,975 --> 00:20:20,686 And then zip the legs up super duper tight. 423 00:20:20,686 --> 00:20:23,322 Squeeze the legs together. 424 00:20:23,322 --> 00:20:25,791 Inhale in, exhale, bend the knees, 425 00:20:25,791 --> 00:20:26,659 send your hips back. 426 00:20:26,659 --> 00:20:29,028 Fingertips are gonna reach forward. 427 00:20:29,028 --> 00:20:30,867 Right arm's gonna come underneath the left 428 00:20:30,867 --> 00:20:32,098 for Eagle Arms here. 429 00:20:32,098 --> 00:20:35,634 You can keep it just like this or you can maybe double cross. 430 00:20:37,636 --> 00:20:40,272 Then here we go, drop your center even more. 431 00:20:40,272 --> 00:20:41,774 Shift your weight to your left foot, 432 00:20:41,774 --> 00:20:42,608 lift your right heel. 433 00:20:42,608 --> 00:20:45,945 You might just stay here, breathing into your belly. 434 00:20:45,945 --> 00:20:48,147 That low diaphragmatic breath. 435 00:20:48,147 --> 00:20:51,150 Or maybe we lift the right knee up and cross it over. 436 00:20:51,150 --> 00:20:53,285 Again, you can wrap again here if you like here. 437 00:20:53,285 --> 00:20:57,723 Really focus on the sensation rather than just 438 00:20:57,723 --> 00:21:00,326 choo trying to get there. 439 00:21:00,326 --> 00:21:03,796 Beautiful, lift your heart, lift your chest. 440 00:21:03,796 --> 00:21:05,898 Sink a little deeper, one more breath. 441 00:21:05,898 --> 00:21:07,235 Inhale. 442 00:21:07,235 --> 00:21:09,915 And then exhale to unravel. 443 00:21:09,915 --> 00:21:11,203 Mountain Pose. 444 00:21:11,203 --> 00:21:13,468 Deep breath in. 445 00:21:13,468 --> 00:21:15,941 Long breath out. 446 00:21:15,941 --> 00:21:17,529 Beautiful, bend the knees. 447 00:21:17,529 --> 00:21:19,512 Send the fingertips forward. 448 00:21:19,512 --> 00:21:21,480 This time left arm's gonna come underneath. 449 00:21:21,480 --> 00:21:24,183 We're ending with Eagle Pose today so stay focused. 450 00:21:24,183 --> 00:21:25,251 Stay with me. 451 00:21:25,251 --> 00:21:28,073 Lift your left heel up. 452 00:21:28,073 --> 00:21:30,322 Connect to your center. 453 00:21:30,322 --> 00:21:32,424 Then here we go, squeeze and lift. 454 00:21:32,424 --> 00:21:33,759 Maybe shift your weight to your right foot, 455 00:21:33,759 --> 00:21:35,661 lift your left knee up high. 456 00:21:35,661 --> 00:21:36,395 Cross it over. 457 00:21:36,395 --> 00:21:38,731 You can keep this big toe on the ground here too. 458 00:21:40,389 --> 00:21:43,602 And here we go, sinking a little bit deeper here. 459 00:21:43,602 --> 00:21:45,604 Hold on to your focus. 460 00:21:47,406 --> 00:21:50,476 Welcome that heat. 461 00:21:50,476 --> 00:21:53,045 Burning away that which no longer serves. 462 00:21:53,045 --> 00:21:55,247 Purifying, detoxifying. 463 00:21:55,247 --> 00:21:58,317 Not just the physical body but the energetic body as well with 464 00:21:58,317 --> 00:22:00,916 our practice and our focus 465 00:22:00,916 --> 00:22:04,156 and our dedication to our breath. 466 00:22:04,156 --> 00:22:05,558 Nice, slowly release. 467 00:22:05,558 --> 00:22:09,395 Bring both feet to the ground, unravel. 468 00:22:09,395 --> 00:22:10,996 Mountain Pose. 469 00:22:10,996 --> 00:22:12,398 Now, close your eyes. 470 00:22:12,398 --> 00:22:14,932 Observe your breath here. 471 00:22:14,932 --> 00:22:17,622 Try not to fidget. 472 00:22:17,622 --> 00:22:21,807 And just take a second to be yourself. 473 00:22:21,807 --> 00:22:24,310 Whatever that feels like today. 474 00:22:24,310 --> 00:22:26,445 Whatever that looks like. 475 00:22:28,781 --> 00:22:31,550 Drop the, just drop everything. 476 00:22:42,974 --> 00:22:46,473 Alright, listen to your body, listen to your heart. 477 00:22:50,669 --> 00:22:52,238 Slowly draw the hands together. 478 00:22:53,601 --> 00:22:55,708 And we'll bring the thumbs right up to the third eye. 479 00:22:55,708 --> 00:22:57,676 Listen to that inner teacher. 480 00:22:57,676 --> 00:22:59,712 That third eye, your intuition. 481 00:23:02,114 --> 00:23:04,721 Take a deep breath in. 482 00:23:04,721 --> 00:23:09,225 And together we bow and whisper Namaste. 483 00:23:09,225 --> 00:23:13,547 (upbeat music)