1 00:00:00,030 --> 00:00:01,979 hello my friends and welcome to yoga 2 00:00:01,979 --> 00:00:04,710 with Adriene I am Adriene and today we 3 00:00:04,710 --> 00:00:08,039 have a sequence for the digestive tract 4 00:00:08,039 --> 00:00:10,469 it's a quick and yummy sequence to get 5 00:00:10,469 --> 00:00:13,530 the digestion happy and healthy so let's 6 00:00:13,530 --> 00:00:27,720 hop on the max and get moving okay so 7 00:00:27,720 --> 00:00:28,949 we're going to begin in a nice 8 00:00:28,949 --> 00:00:33,270 comfortable cross-legged position legs 9 00:00:33,270 --> 00:00:35,969 are crossed we'll roll the spine here to 10 00:00:35,969 --> 00:00:38,430 begin just kind of checking in with the 11 00:00:38,430 --> 00:00:40,290 breath maybe tagging a little bit of 12 00:00:40,290 --> 00:00:41,520 weight in the elbows and the shoulders 13 00:00:41,520 --> 00:00:44,610 down as we find that lift and that 14 00:00:44,610 --> 00:00:46,829 length in the heart and up through the 15 00:00:46,829 --> 00:00:48,480 crown of the head so finding a little 16 00:00:48,480 --> 00:00:54,300 opposition here before we begin we'll 17 00:00:54,300 --> 00:00:56,489 take the palms to the knees and moving 18 00:00:56,489 --> 00:00:58,050 with the breath I'm going to keep my sit 19 00:00:58,050 --> 00:00:59,609 bones rooted to the earth and on an 20 00:00:59,609 --> 00:01:00,960 inhale I'm going to move in a circle 21 00:01:00,960 --> 00:01:02,280 coming forward bringing the heart 22 00:01:02,280 --> 00:01:05,760 forward and on an exhale chin to chest 23 00:01:05,760 --> 00:01:08,310 navel towards the spine I'll come around 24 00:01:08,310 --> 00:01:12,240 and back inhaling coming forward moving 25 00:01:12,240 --> 00:01:16,049 in a circle and exhale around and back 26 00:01:16,049 --> 00:01:18,990 follow your breath again keep the sit 27 00:01:18,990 --> 00:01:21,180 bones rooted down strong so we can 28 00:01:21,180 --> 00:01:22,920 really begin to target the belly here 29 00:01:22,920 --> 00:01:26,189 excuse me the abdominal wall getting 30 00:01:26,189 --> 00:01:28,979 over a little bit of the winter it care 31 00:01:28,979 --> 00:01:30,150 which we're going to have secrets on 32 00:01:30,150 --> 00:01:34,140 that coming up soon I'm moving with the 33 00:01:34,140 --> 00:01:36,119 breath inhaling as I come forward I'm 34 00:01:36,119 --> 00:01:37,650 using the palms on the knees to kind of 35 00:01:37,650 --> 00:01:39,600 get the most out of the movement here go 36 00:01:39,600 --> 00:01:41,400 ahead and reverse your circle inhaling 37 00:01:41,400 --> 00:01:44,520 as we come forward heart literally in my 38 00:01:44,520 --> 00:01:46,799 case coming forward on the inhale and 39 00:01:46,799 --> 00:01:50,899 then chin to chest as we exhale back a 40 00:01:50,899 --> 00:01:53,130 couple more here you can close your eyes 41 00:01:53,130 --> 00:01:56,820 and begin to excuse me work with the 42 00:01:56,820 --> 00:01:58,229 shoulders and elbows here just kind of 43 00:01:58,229 --> 00:02:00,270 warming up the body you might imagine 44 00:02:00,270 --> 00:02:01,799 one of those old-fashioned coffee 45 00:02:01,799 --> 00:02:04,770 grinders here really using the navel to 46 00:02:04,770 --> 00:02:09,239 carve a circle round and round warming 47 00:02:09,239 --> 00:02:12,649 up the body and moving with the breath 48 00:02:13,460 --> 00:02:15,710 okay awesome come back up to that 49 00:02:15,710 --> 00:02:18,060 sukhasana here head over heart heart 50 00:02:18,060 --> 00:02:20,070 over pelvis take a deep breath in 51 00:02:20,070 --> 00:02:22,590 through the nose and exhale out through 52 00:02:22,590 --> 00:02:24,470 the mouth 53 00:02:24,470 --> 00:02:26,580 awesome take the right palm bring it to 54 00:02:26,580 --> 00:02:29,010 the left knee left fingertips swim all 55 00:02:29,010 --> 00:02:30,450 the way around and behind so I'm not 56 00:02:30,450 --> 00:02:32,550 just leaning back into my twist but I'm 57 00:02:32,550 --> 00:02:35,460 keeping this length length length as a 58 00:02:35,460 --> 00:02:38,400 Texas thing there that length keeping 59 00:02:38,400 --> 00:02:40,020 that length in the spine keeping that 60 00:02:40,020 --> 00:02:41,460 length up through the crown of the head 61 00:02:41,460 --> 00:02:43,800 and bringing the left fingertips behind 62 00:02:43,800 --> 00:02:47,010 the tail so I'll just turn to this just 63 00:02:47,010 --> 00:02:49,020 for one second so you can see this so 64 00:02:49,020 --> 00:02:51,150 again rather than leaning back here 65 00:02:51,150 --> 00:02:53,190 which is going to be the kind of easy 66 00:02:53,190 --> 00:02:55,770 thing the tendency see if you can keep 67 00:02:55,770 --> 00:02:58,290 the spine stack so it might mean that 68 00:02:58,290 --> 00:03:00,960 you don't go all the way back into big 69 00:03:00,960 --> 00:03:04,020 fancy fancy twists but again focusing on 70 00:03:04,020 --> 00:03:06,210 the experience here as we breathe low 71 00:03:06,210 --> 00:03:13,320 into the belly each exhale might be an 72 00:03:13,320 --> 00:03:14,610 opportunity to go a little bit deeper 73 00:03:14,610 --> 00:03:15,450 into your twist 74 00:03:15,450 --> 00:03:17,070 but just play around here and know that 75 00:03:17,070 --> 00:03:19,980 this takes time and of course moving 76 00:03:19,980 --> 00:03:28,320 with the breath take a deep breath in 77 00:03:28,320 --> 00:03:30,720 lift up through the heart on your exhale 78 00:03:30,720 --> 00:03:32,430 gently melt it back through Center and 79 00:03:32,430 --> 00:03:34,020 we'll take it to the other side this 80 00:03:34,020 --> 00:03:36,360 time left palm to the right knee right 81 00:03:36,360 --> 00:03:39,330 fingertips behind inhale roll it up nice 82 00:03:39,330 --> 00:03:40,920 and tall not leaning back into that 83 00:03:40,920 --> 00:03:43,260 lower back but lengthening tailbone down 84 00:03:43,260 --> 00:03:46,170 and lifting the heart up shoulders maybe 85 00:03:46,170 --> 00:03:47,430 loop forward up and back 86 00:03:47,430 --> 00:03:51,410 and I check it out on the other side and 87 00:03:51,410 --> 00:03:54,770 moving with the breath 88 00:03:58,360 --> 00:04:01,129 as you inhale breathe into that lower 89 00:04:01,129 --> 00:04:09,950 belly deep breath in lift and lengthen 90 00:04:09,950 --> 00:04:13,340 and exhale we'll melt it gently back to 91 00:04:13,340 --> 00:04:13,879 Center 92 00:04:13,879 --> 00:04:15,890 awesome okay let's take the palms and 93 00:04:15,890 --> 00:04:22,040 dive forward onto all fours here we go 94 00:04:22,040 --> 00:04:23,720 coming on to all fours here wrists 95 00:04:23,720 --> 00:04:25,310 underneath the shoulders knees directly 96 00:04:25,310 --> 00:04:27,770 underneath the hip points take a second 97 00:04:27,770 --> 00:04:29,120 here to press up and out of the palms 98 00:04:29,120 --> 00:04:30,919 just find a little integrity here maybe 99 00:04:30,919 --> 00:04:33,169 work it out in the neck for a couple of 100 00:04:33,169 --> 00:04:36,440 breaths and then cat-cow moving with a 101 00:04:36,440 --> 00:04:39,070 nice awareness here today in cat cow 102 00:04:39,070 --> 00:04:42,139 from the navel so again not just sinking 103 00:04:42,139 --> 00:04:44,000 into the bones but maybe seeing if we 104 00:04:44,000 --> 00:04:46,550 can take this cat cow today from the 105 00:04:46,550 --> 00:04:48,620 navel or the space between the navel and 106 00:04:48,620 --> 00:04:50,260 the spine 107 00:04:50,260 --> 00:04:53,570 inhaling heart comes forward tail goes 108 00:04:53,570 --> 00:04:55,460 up towards the sky I'm pressing up and 109 00:04:55,460 --> 00:04:56,840 out of my palms here again collapsing 110 00:04:56,840 --> 00:05:00,110 into the bones and then from my navel or 111 00:05:00,110 --> 00:05:02,360 from the space between the navel and the 112 00:05:02,360 --> 00:05:05,389 spine move back chin to chest 113 00:05:05,389 --> 00:05:07,550 able draws up tailbone curls under 114 00:05:07,550 --> 00:05:12,490 exhale here so I'm doing cat cow but I'm 115 00:05:12,490 --> 00:05:14,780 bringing a little more awareness to the 116 00:05:14,780 --> 00:05:17,240 belly inhale looping the shoulders along 117 00:05:17,240 --> 00:05:22,400 belly here opening the heart forward and 118 00:05:22,400 --> 00:05:24,560 on exhale curling the tailbone under 119 00:05:24,560 --> 00:05:28,070 navel draws up really bringing navel up 120 00:05:28,070 --> 00:05:29,930 towards the spine as the crown of the 121 00:05:29,930 --> 00:05:33,919 head releases let's do one more cycle 122 00:05:33,919 --> 00:05:39,410 inhale heart comes forward long 123 00:05:39,410 --> 00:05:41,870 beautiful neck and exhale releasing 124 00:05:41,870 --> 00:05:44,120 opposite direction press into the tops 125 00:05:44,120 --> 00:05:46,250 of the feet press into the palms here to 126 00:05:46,250 --> 00:05:49,160 get the most out of your asana infusing 127 00:05:49,160 --> 00:05:54,620 each movement with the breath okay 128 00:05:54,620 --> 00:05:56,990 awesome curl the toes under I'm going to 129 00:05:56,990 --> 00:05:58,669 walk the fingertips forward just a 130 00:05:58,669 --> 00:06:00,979 little bit and from my navel lift it up 131 00:06:00,979 --> 00:06:02,360 to a downward facing dog 132 00:06:02,360 --> 00:06:05,180 peddle the feet here move with your 133 00:06:05,180 --> 00:06:08,900 breath it'll drop the left heel slide 134 00:06:08,900 --> 00:06:10,249 the right leg all the way up 135 00:06:10,249 --> 00:06:11,659 think fancy here just a nice conscious 136 00:06:11,659 --> 00:06:14,539 easy transition as I step my right foot 137 00:06:14,539 --> 00:06:16,489 all the way up into my runners lunge 138 00:06:16,489 --> 00:06:19,459 take a second here to find integrity 139 00:06:19,459 --> 00:06:21,019 walk maybe that right foot out so you're 140 00:06:21,019 --> 00:06:23,899 not on a tightrope breathe finding a 141 00:06:23,899 --> 00:06:25,669 little self-expression a little movement 142 00:06:25,669 --> 00:06:28,579 here and now we're going to ring it out 143 00:06:28,579 --> 00:06:31,309 twist it out y'all so with left 144 00:06:31,309 --> 00:06:33,049 fingertips in line with the arch of the 145 00:06:33,049 --> 00:06:35,179 right foot or you might plant the palm 146 00:06:35,179 --> 00:06:38,329 firmly or if you have a little block or 147 00:06:38,329 --> 00:06:40,849 a book you can bring the earth up to you 148 00:06:40,849 --> 00:06:44,299 by pressing into that this away the most 149 00:06:44,299 --> 00:06:45,679 important thing is wanting to find this 150 00:06:45,679 --> 00:06:48,049 length in the spine so if runners lunge 151 00:06:48,049 --> 00:06:50,239 is still kind of a new pose for you you 152 00:06:50,239 --> 00:06:52,399 might lower that back knee here so that 153 00:06:52,399 --> 00:06:55,099 when we move into our twist you can find 154 00:06:55,099 --> 00:06:56,779 that length in the spine so with the 155 00:06:56,779 --> 00:06:57,919 knee lowered I'll go ahead and go into 156 00:06:57,919 --> 00:07:00,139 my first twist here I'm reaching my 157 00:07:00,139 --> 00:07:03,259 right fingertips up I'm keeping my front 158 00:07:03,259 --> 00:07:05,089 big toe rooted down the ball joint of 159 00:07:05,089 --> 00:07:06,799 that front big toe rooted down as I open 160 00:07:06,799 --> 00:07:09,649 up into my twist shoulder blades glide 161 00:07:09,649 --> 00:07:11,389 down the back notice how I'm not 162 00:07:11,389 --> 00:07:13,519 collapsing in the neck here but I'm 163 00:07:13,519 --> 00:07:17,089 keeping it nice and long great if you're 164 00:07:17,089 --> 00:07:18,439 feeling adventurous want to go step 165 00:07:18,439 --> 00:07:20,509 further we'll lift that back knee and 166 00:07:20,509 --> 00:07:24,469 breathe here in the twist really spiking 167 00:07:24,469 --> 00:07:26,509 back through that left heel keeping that 168 00:07:26,509 --> 00:07:27,519 lift in the heart 169 00:07:27,519 --> 00:07:30,319 nice long smooth deep breaths here 170 00:07:30,319 --> 00:07:32,599 notice I'm wiggling my right fingertips 171 00:07:32,599 --> 00:07:35,569 is finding a little movement to stay 172 00:07:35,569 --> 00:07:39,019 present and on an exhale I'll slowly 173 00:07:39,019 --> 00:07:42,799 float it back to my runners lunge 174 00:07:42,799 --> 00:07:45,860 alright take a deep breath in here and 175 00:07:45,860 --> 00:07:47,269 then on an exhale I'll plant the palms 176 00:07:47,269 --> 00:07:49,579 step back to plank or half plank and 177 00:07:49,579 --> 00:07:51,559 Yogi's choice here you can take a rest 178 00:07:51,559 --> 00:07:53,629 in Child's Pose or shifting your weight 179 00:07:53,629 --> 00:07:56,689 forward practice your vinyasa inhaling 180 00:07:56,689 --> 00:07:59,360 lifting up to Cobra or upward facing dog 181 00:07:59,360 --> 00:08:01,699 again Yogi's choice here you can just 182 00:08:01,699 --> 00:08:03,369 take a breath in extended Child's Pose 183 00:08:03,369 --> 00:08:06,259 and together we'll meet back downward 184 00:08:06,259 --> 00:08:08,709 facing dog 185 00:08:09,909 --> 00:08:14,860 pedal it out here for one breath cycle 186 00:08:14,860 --> 00:08:17,329 and now we're going to step the left 187 00:08:17,329 --> 00:08:20,749 foot up find your runners lunge on the 188 00:08:20,749 --> 00:08:23,060 opposite side 189 00:08:23,060 --> 00:08:25,160 so this seems like kind of a simple pose 190 00:08:25,160 --> 00:08:26,420 but if you haven't already check out 191 00:08:26,420 --> 00:08:27,800 this pose and the foundations of yoga 192 00:08:27,800 --> 00:08:30,530 series there's so much more than meets 193 00:08:30,530 --> 00:08:32,720 the eye in this beautiful posture that's 194 00:08:32,720 --> 00:08:35,330 so beneficial and very common in a 195 00:08:35,330 --> 00:08:37,700 public class okay taking the right palm 196 00:08:37,700 --> 00:08:38,840 or right fingertips 197 00:08:38,840 --> 00:08:40,880 now in line with the left arch of the 198 00:08:40,880 --> 00:08:43,400 foot finding that length as I inhale 199 00:08:43,400 --> 00:08:46,370 open up through the left wing I'm 200 00:08:46,370 --> 00:08:48,530 peeling my left hip crease back who I'm 201 00:08:48,530 --> 00:08:50,390 showing off my birthday leggings here 202 00:08:50,390 --> 00:08:53,540 good choice Adrienne and then spiking 203 00:08:53,540 --> 00:08:54,890 that right heel towards the back wall 204 00:08:54,890 --> 00:08:57,020 again we can always lower the knee here 205 00:08:57,020 --> 00:08:59,140 so that we can begin to find space 206 00:08:59,140 --> 00:09:02,450 especially if you're feeling like you 207 00:09:02,450 --> 00:09:03,890 have a little bit of a turtle shell like 208 00:09:03,890 --> 00:09:05,780 upper back is really tight go ahead and 209 00:09:05,780 --> 00:09:07,580 lower that knee so you can practice the 210 00:09:07,580 --> 00:09:10,970 twist here being present nice full deep 211 00:09:10,970 --> 00:09:13,760 breaths make sure you take a couple 212 00:09:13,760 --> 00:09:15,800 inhales into the lower belly here as you 213 00:09:15,800 --> 00:09:17,050 extend through the crown of the head 214 00:09:17,050 --> 00:09:21,350 remember right ear low is lifting up the 215 00:09:21,350 --> 00:09:24,620 neck is an extension of the spine one 216 00:09:24,620 --> 00:09:26,300 more breath here gaze can be up the 217 00:09:26,300 --> 00:09:27,860 fingertips can you straight ahead or 218 00:09:27,860 --> 00:09:29,660 straight down there's no right around 219 00:09:29,660 --> 00:09:33,800 just your experience and on an exhale we 220 00:09:33,800 --> 00:09:36,290 melt it back and same thing here send it 221 00:09:36,290 --> 00:09:38,750 back extended Child's Pose or step it 222 00:09:38,750 --> 00:09:40,700 back and vinyasa coming to plank 223 00:09:40,700 --> 00:09:42,590 finding your version of the vinyasa 224 00:09:42,590 --> 00:09:43,790 today maybe it's just a little 225 00:09:43,790 --> 00:09:46,040 chaturanga practice it doesn't matter 226 00:09:46,040 --> 00:09:48,500 what really we do but how we do it 227 00:09:48,500 --> 00:09:50,810 creating an experience in the body with 228 00:09:50,810 --> 00:09:55,160 the breath great excuse me they thought 229 00:09:55,160 --> 00:09:57,950 it was much over this cold but turns out 230 00:09:57,950 --> 00:09:59,950 still got a little gunk in there okay 231 00:09:59,950 --> 00:10:01,910 pressing up and out of the palms we come 232 00:10:01,910 --> 00:10:03,770 to all fours I'm just going to take a 233 00:10:03,770 --> 00:10:06,440 second here to loop the shoulders and 234 00:10:06,440 --> 00:10:11,390 inhale one more cat cow exhale navel 235 00:10:11,390 --> 00:10:13,340 towards the spine chin to chest really 236 00:10:13,340 --> 00:10:17,840 press up and out of the palms here sweet 237 00:10:17,840 --> 00:10:19,340 then I'm going to cross the ankles and 238 00:10:19,340 --> 00:10:21,590 I'm going to slowly be mindful of my 239 00:10:21,590 --> 00:10:24,440 legs use the fingertips to transition 240 00:10:24,440 --> 00:10:26,050 all the way back to seated 241 00:10:26,050 --> 00:10:31,370 hooray send the feet out long press of 242 00:10:31,370 --> 00:10:33,440 the heels firm the tops of the thighs 243 00:10:33,440 --> 00:10:34,560 down 244 00:10:34,560 --> 00:10:36,270 inhale reach it all the way up nothing 245 00:10:36,270 --> 00:10:38,520 fancy here just a nice easy forward fold 246 00:10:38,520 --> 00:10:41,310 rope to relieve the lower back and also 247 00:10:41,310 --> 00:10:43,770 again massage that lower abdomen I come 248 00:10:43,770 --> 00:10:47,910 forward hands can rest gently on the 249 00:10:47,910 --> 00:10:51,210 thighs on the shins of the calves maybe 250 00:10:51,210 --> 00:10:53,130 you can grab the ankles here awesome 251 00:10:53,130 --> 00:10:55,080 maybe the outer edges the feet even the 252 00:10:55,080 --> 00:10:57,270 big toes so find where you fall 253 00:10:57,270 --> 00:10:59,250 naturally today and then breathe deep 254 00:10:59,250 --> 00:11:01,350 into that lower belly breathing into 255 00:11:01,350 --> 00:11:02,550 lower back and go ahead and let the 256 00:11:02,550 --> 00:11:04,890 weight of your head release over here 257 00:11:04,890 --> 00:11:08,300 for one full breath cycle 258 00:11:11,830 --> 00:11:14,950 man gently releasing pulling the left 259 00:11:14,950 --> 00:11:17,050 knee all the way up keeping the right 260 00:11:17,050 --> 00:11:18,820 foot out I'm going to hug that left knee 261 00:11:18,820 --> 00:11:21,970 in keeping about a fist worth of space 262 00:11:21,970 --> 00:11:23,560 here between the arch of that left foot 263 00:11:23,560 --> 00:11:27,190 and my right inner thigh moving into a 264 00:11:27,190 --> 00:11:28,930 twist again keeping the top of that 265 00:11:28,930 --> 00:11:32,649 right thigh firm here well and hugging 266 00:11:32,649 --> 00:11:34,690 right elbow to left knee I'm going to 267 00:11:34,690 --> 00:11:36,310 inhale sit up nice and tall and the same 268 00:11:36,310 --> 00:11:37,779 thing as before when I did my twist 269 00:11:37,779 --> 00:11:39,550 fingertips are going to come behind I'm 270 00:11:39,550 --> 00:11:40,990 going to careful not to lean back in 271 00:11:40,990 --> 00:11:43,180 they keep my pelvis tilting forward 272 00:11:43,180 --> 00:11:44,800 sometimes sitting up on a block or 273 00:11:44,800 --> 00:11:46,660 blanket here is nice for this twist if 274 00:11:46,660 --> 00:11:47,920 you're still working on creating that 275 00:11:47,920 --> 00:11:51,040 space in the back and the spine so sit 276 00:11:51,040 --> 00:11:52,510 up nice and tall deep breath in here 277 00:11:52,510 --> 00:11:54,940 pressing into that right heel and on an 278 00:11:54,940 --> 00:11:58,589 exhale journeying into the twist 279 00:11:59,250 --> 00:12:01,450 notice if you're just holding here see 280 00:12:01,450 --> 00:12:02,820 if you can connect back to your breath 281 00:12:02,820 --> 00:12:05,260 another variation here of course is to 282 00:12:05,260 --> 00:12:08,560 take the outer edge of that right arm to 283 00:12:08,560 --> 00:12:10,720 the outer edge of that left knee and use 284 00:12:10,720 --> 00:12:12,370 this here kind of to find a little more 285 00:12:12,370 --> 00:12:15,250 length a little more space anything-goes 286 00:12:15,250 --> 00:12:18,040 find what feels good be present with the 287 00:12:18,040 --> 00:12:24,010 breath lower belly going along for the 288 00:12:24,010 --> 00:12:27,220 ride here one more deep breath in and 289 00:12:27,220 --> 00:12:30,790 out and then I'll release it back to 290 00:12:30,790 --> 00:12:33,070 Center and switcheroo 291 00:12:33,070 --> 00:12:36,550 left leg out right foot in out of this 292 00:12:36,550 --> 00:12:40,329 width distance apart so I'm not kind of 293 00:12:40,329 --> 00:12:41,680 I'm not flush up against that thigh but 294 00:12:41,680 --> 00:12:44,170 I have lots of space and then journeying 295 00:12:44,170 --> 00:12:45,579 into the twist on the other side same 296 00:12:45,579 --> 00:12:50,200 thing finding your breath firm in the 297 00:12:50,200 --> 00:12:52,390 top of that left thigh bone left foot 298 00:12:52,390 --> 00:12:54,850 nice and bright flexed deep breath in 299 00:12:54,850 --> 00:12:58,829 and on an exhale journey into your twist 300 00:13:03,000 --> 00:13:05,079 might take the outer edge of that left 301 00:13:05,079 --> 00:13:07,959 elbow to the right knee choose your own 302 00:13:07,959 --> 00:13:09,760 variation today move with your breath 303 00:13:09,760 --> 00:13:12,490 hearts lifting lower belly going along 304 00:13:12,490 --> 00:13:15,519 for the ride here and on an exhale we 305 00:13:15,519 --> 00:13:16,870 melt it back to Center 306 00:13:16,870 --> 00:13:19,269 awesome shake off the legs wiggle your 307 00:13:19,269 --> 00:13:20,920 fingertips and toes and come to flat 308 00:13:20,920 --> 00:13:23,339 back position 309 00:13:25,550 --> 00:13:27,779 cool tuck the chin to the chest make 310 00:13:27,779 --> 00:13:29,449 sure your neck is nice and long here 311 00:13:29,449 --> 00:13:32,279 extend both legs out take a deep breath 312 00:13:32,279 --> 00:13:35,310 in inhale long belly here as we let it 313 00:13:35,310 --> 00:13:38,339 all stretch and then exhale hug the 314 00:13:38,339 --> 00:13:40,079 right knee into the chest make sure you 315 00:13:40,079 --> 00:13:42,050 start with your right knee for this pose 316 00:13:42,050 --> 00:13:44,430 hugging into that lower abdomen you can 317 00:13:44,430 --> 00:13:46,709 point and flex the foot here breathe 318 00:13:46,709 --> 00:13:50,370 keeping this leg nice and firm inhale in 319 00:13:50,370 --> 00:13:52,079 keep the shoulders relaxed down as you 320 00:13:52,079 --> 00:13:55,470 exhale slowly peel nose up towards the 321 00:13:55,470 --> 00:13:57,350 need forehead up towards the knee 322 00:13:57,350 --> 00:14:00,480 keeping the shoulder to relax here skin 323 00:14:00,480 --> 00:14:03,769 of the face relaxed jaw relaxed breathe 324 00:14:03,769 --> 00:14:05,879 squeezing that right knee as I press 325 00:14:05,879 --> 00:14:07,500 through that left heel finding that 326 00:14:07,500 --> 00:14:12,769 opposition and then exhale release down 327 00:14:12,769 --> 00:14:16,709 and switch your room right leg out left 328 00:14:16,709 --> 00:14:22,079 knee in take a deep breath in and on an 329 00:14:22,079 --> 00:14:26,069 exhale we lift it up nose to knee 330 00:14:26,069 --> 00:14:29,339 full body experience here really 331 00:14:29,339 --> 00:14:31,829 squeezing that left knee up towards the 332 00:14:31,829 --> 00:14:34,949 chin or the heart crown of the head is 333 00:14:34,949 --> 00:14:39,230 reaching towards the right toes or not 334 00:14:39,230 --> 00:14:41,459 crunching anything here but keeping lots 335 00:14:41,459 --> 00:14:47,490 of space on an exhale gently release it 336 00:14:47,490 --> 00:14:49,709 back down and we're going to finish it 337 00:14:49,709 --> 00:14:51,980 off with just a couple of rocking a 338 00:14:51,980 --> 00:14:54,959 couple of rocks side to side in reclined 339 00:14:54,959 --> 00:14:58,170 twist so you can rock here as long as 340 00:14:58,170 --> 00:15:00,600 you like rocking to the right side then 341 00:15:00,600 --> 00:15:03,120 drawing the navel down we come to the 342 00:15:03,120 --> 00:15:05,370 left you might stay here for many many 343 00:15:05,370 --> 00:15:08,250 breaths or you might practice just 344 00:15:08,250 --> 00:15:10,860 rocking a little back and forth getting 345 00:15:10,860 --> 00:15:17,389 that lower belly nice and massage sorry 346 00:15:17,389 --> 00:15:21,720 leaving the back of any tension and when 347 00:15:21,720 --> 00:15:23,339 you feel satisfied you can keep up with 348 00:15:23,339 --> 00:15:24,990 this twist for as long as you like maybe 349 00:15:24,990 --> 00:15:27,509 rock to one side spend a five 10 breaths 350 00:15:27,509 --> 00:15:30,110 there then rock to the other five 10 351 00:15:30,110 --> 00:15:34,460 restorative breaths there and then 352 00:15:34,460 --> 00:15:37,160 whenever you feel satisfied make sure 353 00:15:37,160 --> 00:15:39,020 you take a couple seconds to just be in 354 00:15:39,020 --> 00:15:41,090 gratitude notice the sensations of the 355 00:15:41,090 --> 00:15:45,100 body here in shavasana 356 00:15:47,260 --> 00:15:50,990 okey doke so happy healthy digestive 357 00:15:50,990 --> 00:15:54,020 sequence this is a great sequence to do 358 00:15:54,020 --> 00:15:55,490 over and over again you know one 359 00:15:55,490 --> 00:15:57,710 practice with it will be great too is 360 00:15:57,710 --> 00:15:59,120 even better but to do it on an ongoing 361 00:15:59,120 --> 00:16:02,150 basis would be awesome and I think then 362 00:16:02,150 --> 00:16:05,300 you might actually really get a grasp on 363 00:16:05,300 --> 00:16:07,550 kind of the benefits of you know yoga 364 00:16:07,550 --> 00:16:10,100 practice in the internal organs so not 365 00:16:10,100 --> 00:16:12,640 just our you know good looks but also 366 00:16:12,640 --> 00:16:15,350 kind of working from the inside out if 367 00:16:15,350 --> 00:16:18,560 that made any sense yoga working from 368 00:16:18,560 --> 00:16:20,300 the inside out and happier we are on the 369 00:16:20,300 --> 00:16:21,860 inside the more beautiful we are on the 370 00:16:21,860 --> 00:16:24,260 outside that's pretty brilliant if you 371 00:16:24,260 --> 00:16:26,330 ask me okay love you guys this is a 372 00:16:26,330 --> 00:16:28,370 website yoga with Adriene comm leave 373 00:16:28,370 --> 00:16:30,940 questions comments there or below and 374 00:16:30,940 --> 00:16:33,590 yeah I hope you have a good time let me 375 00:16:33,590 --> 00:16:34,490 know how it goes 376 00:16:34,490 --> 00:16:37,570 happy digestive tract trails to you 377 00:16:37,570 --> 00:16:40,570 namaste 378 00:16:59,980 --> 00:17:02,040 you