1 00:00:00,197 --> 00:00:01,222 - What's up everyone/ 2 00:00:01,222 --> 00:00:02,430 Welcome to Yoga with Adriene. 3 00:00:02,430 --> 00:00:04,298 Today we have yoga for mood swings. 4 00:00:04,298 --> 00:00:06,840 This is an amazing practice if you're feeling 5 00:00:06,840 --> 00:00:11,044 off for whatever reason, if you feel like you've hit a wall 6 00:00:11,044 --> 00:00:14,081 or you're feeling a little stuck for whatever reason, 7 00:00:14,081 --> 00:00:15,569 this is going to be an awesome practice for you. 8 00:00:15,569 --> 00:00:18,272 So, hop into something comfy and let's get started. 9 00:00:18,272 --> 00:00:20,841 (upbeat music) 10 00:00:29,090 --> 00:00:31,926 Alright, let's begin in Sukhasana. 11 00:00:33,197 --> 00:00:34,432 Ankles crossed. 12 00:00:35,493 --> 00:00:36,894 Sit up nice and tall. 13 00:00:36,894 --> 00:00:38,596 If you need to sit up on a little blankie or block 14 00:00:38,596 --> 00:00:43,067 or something to lift the hips up here, please do. 15 00:00:43,067 --> 00:00:45,336 That's a great option when you feel like, 16 00:00:45,336 --> 00:00:46,937 oh, I can't even sit cross legged. 17 00:00:46,937 --> 00:00:48,606 This will give you a little bit of space 18 00:00:48,606 --> 00:00:51,208 to drop the knees below the hips and find length 19 00:00:51,208 --> 00:00:53,644 up through the spine. 20 00:00:53,644 --> 00:00:55,045 So there's no rush. 21 00:00:55,045 --> 00:00:59,650 You obviously turned on this video to tend to it, 22 00:00:59,660 --> 00:01:01,996 tend to you, whatever it is today. 23 00:01:01,996 --> 00:01:03,330 So there's no rush here. 24 00:01:03,330 --> 00:01:04,864 This is not something you have to do. 25 00:01:04,864 --> 00:01:07,334 This is something you chose to do to find what feels good. 26 00:01:07,334 --> 00:01:10,938 So take your time getting settled in today. 27 00:01:11,982 --> 00:01:15,793 So, sometimes there's this inevitable desire 28 00:01:15,793 --> 00:01:18,976 to like do it right or be with the video or do it perfect, 29 00:01:18,976 --> 00:01:21,625 not today and not ever, but not today. 30 00:01:21,625 --> 00:01:24,741 I'm really going to invite you, encourage you 31 00:01:24,741 --> 00:01:26,671 to take your time. 32 00:01:28,181 --> 00:01:30,871 Just drop the pin down whenever you're ready. 33 00:01:30,871 --> 00:01:33,534 Get the room situated, whatever you need to do. 34 00:01:33,534 --> 00:01:35,870 Just sit up nice and tall and even if you're not alone, 35 00:01:35,870 --> 00:01:40,283 you're accompanied by family or pets 36 00:01:40,283 --> 00:01:44,044 or distracting thoughts, just do your best. 37 00:01:44,044 --> 00:01:45,679 Life is good. 38 00:01:45,679 --> 00:01:47,648 We're going to start appreciating our body 39 00:01:47,648 --> 00:01:50,934 and this moment, accepting where we are today 40 00:01:50,934 --> 00:01:55,314 by noticing the breath and then when you're ready 41 00:01:55,314 --> 00:01:58,852 and in your own time, you'll begin to deepen the breath, 42 00:01:58,852 --> 00:02:02,566 inhaling deeply whenever you're ready again 43 00:02:02,566 --> 00:02:05,125 and whenever you're ready. 44 00:02:06,604 --> 00:02:09,673 Whenever you're ready, big breath in 45 00:02:09,673 --> 00:02:12,143 and whenever you're ready, big breath out. 46 00:02:12,143 --> 00:02:13,511 So yes, I'm really trying to hit home, 47 00:02:13,511 --> 00:02:17,581 I'd like you to start today's practice just on your own. 48 00:02:17,581 --> 00:02:20,818 Sukhasana, closing the eyes, breathing, 49 00:02:22,022 --> 00:02:24,591 and just allowing for whatever the hell's going on 50 00:02:24,591 --> 00:02:26,489 to just exist. 51 00:02:31,692 --> 00:02:33,827 And then hopefully you're noticing that just by pausing 52 00:02:33,827 --> 00:02:38,298 to take a moment to acknowledge what is and embrace what is, 53 00:02:38,298 --> 00:02:40,000 accept what is, you're breath 54 00:02:40,000 --> 00:02:42,136 and your body connect naturally. 55 00:02:42,136 --> 00:02:46,140 Hopefully you've taken a couple of good exhales. 56 00:02:49,403 --> 00:02:51,171 And then when you feel ready, whenever you feel set, 57 00:02:51,171 --> 00:02:52,687 go ahead and bring the hands together at the heart, 58 00:02:52,687 --> 00:02:56,706 Anjali Mudra, and I'd like for you to decide 59 00:02:56,706 --> 00:03:00,781 what feels best, soft palms here or active hands. 60 00:03:02,957 --> 00:03:05,960 So again, just checking in this way. 61 00:03:14,225 --> 00:03:18,253 And then take one more big breath 62 00:03:18,253 --> 00:03:19,833 and on an exhale bow your head 63 00:03:19,833 --> 00:03:23,487 to your heart, the mind intelligence 64 00:03:23,487 --> 00:03:26,383 to the body intelligence, the heart 65 00:03:26,383 --> 00:03:29,550 and at the very least if all that really isn't your thing, 66 00:03:29,550 --> 00:03:33,921 you're getting a nice big stretch in the back of the neck. 67 00:03:33,921 --> 00:03:38,851 Everyone begin to lift up more through the center 68 00:03:38,851 --> 00:03:42,059 channel of your body, this plumb line, this mid line, 69 00:03:42,059 --> 00:03:47,239 lifting up, chin to chest, take two more deep breaths here. 70 00:03:56,934 --> 00:04:01,071 Awesome, then slowly lift the head, bat the eyelashes open, 71 00:04:01,071 --> 00:04:03,207 smile a little bit just if you can. 72 00:04:03,207 --> 00:04:06,543 And then we'll take the left hand over to the right knee. 73 00:04:06,543 --> 00:04:09,647 Inhale, reach all the way up with the right fingertips, 74 00:04:09,647 --> 00:04:12,683 find length, then try to keep that length 75 00:04:12,683 --> 00:04:16,186 as you release right fingertips back down behind you, 76 00:04:16,186 --> 00:04:19,289 gentle twist here, so no need to crank, crank, crank. 77 00:04:19,289 --> 00:04:21,859 We're actually looking for the length here, 78 00:04:21,859 --> 00:04:24,928 inhaling, reaching up, hopefully finding a little grace 79 00:04:24,928 --> 00:04:29,066 in this moment as you breathe in and out, in and out. 80 00:04:31,982 --> 00:04:36,943 So there is, I believe, grace, 81 00:04:37,803 --> 00:04:39,087 whatever that means to you 82 00:04:39,087 --> 00:04:43,594 all around us all the time and sometimes when we get stuck, 83 00:04:43,594 --> 00:04:46,196 whether it's a chemical imbalance or someone cuts us off 84 00:04:46,196 --> 00:04:49,867 in the road, yeah, it does affect our mood 85 00:04:49,867 --> 00:04:51,268 and that's human. 86 00:04:52,539 --> 00:04:54,748 I believe the tools of yoga and the practice of yoga 87 00:04:54,748 --> 00:04:57,985 really give us an opportunity to practice 88 00:04:57,985 --> 00:05:00,787 just having that awareness of ah, am I feeding into 89 00:05:00,787 --> 00:05:03,924 this sort of thing that stresses me out 90 00:05:03,924 --> 00:05:07,094 and gives me anxiety or can I stop and just notice 91 00:05:07,094 --> 00:05:10,357 and accept and remember, ah, there's grace in everything. 92 00:05:10,357 --> 00:05:13,394 There's grace all around me. 93 00:05:13,394 --> 00:05:15,863 Take a deep breath in and then exhale, 94 00:05:15,863 --> 00:05:18,031 release back to center. 95 00:05:18,031 --> 00:05:20,134 Right hand comes to the left knee and then once again 96 00:05:20,134 --> 00:05:21,485 just reach your left fingertips up. 97 00:05:21,485 --> 00:05:24,631 Just find that stretch, that lift, that length 98 00:05:24,631 --> 00:05:27,901 and try to keep that lift up through your heart 99 00:05:27,901 --> 00:05:31,071 as you release the fingertips down. 100 00:05:31,071 --> 00:05:33,407 It's a little bit of a different way going into this twist 101 00:05:33,407 --> 00:05:36,610 and that's so you keep that lift in your heart, 102 00:05:36,610 --> 00:05:41,781 just kind of encouraging the organs to lift up, stimulate, 103 00:05:41,781 --> 00:05:44,217 without necessarily cranking. 104 00:05:46,727 --> 00:05:48,695 So if you're feeling brave, close your eyes here 105 00:05:48,695 --> 00:05:52,548 and we'll take a couple breaths, just feeling that grace 106 00:05:52,548 --> 00:05:56,482 wash up and down the spine, whatever that means to you, 107 00:05:56,482 --> 00:06:00,239 just enjoying this moment of peace. 108 00:06:03,937 --> 00:06:08,108 Or if you're not enjoying it yet, just be open to it. 109 00:06:12,669 --> 00:06:15,339 Cool beans, then release back to center. 110 00:06:15,339 --> 00:06:18,108 Take a second to find those thriller arms stretching 111 00:06:18,108 --> 00:06:20,317 through the forearms, plugging the shoulders back, 112 00:06:20,317 --> 00:06:24,254 big breath in and then talk to the hand. 113 00:06:24,254 --> 00:06:28,599 Flip it, reverse, work it. 114 00:06:29,189 --> 00:06:30,571 If you need more here, you're craving 115 00:06:30,571 --> 00:06:32,513 a little deeper stretch, you can take the palm 116 00:06:32,513 --> 00:06:35,700 to the finger stretch and stretch. 117 00:06:39,957 --> 00:06:40,738 And then release. 118 00:06:40,738 --> 00:06:42,506 Awesome, we're going to come all the way down now 119 00:06:42,506 --> 00:06:45,379 onto all fours and go right into a Cat-Cow. 120 00:06:45,379 --> 00:06:48,799 So find your tabletop position and then when you're ready, 121 00:06:48,799 --> 00:06:52,585 begin to move with your breath, dropping the belly, 122 00:06:52,585 --> 00:06:57,489 looking up as you inhale and then rounding 123 00:06:57,489 --> 00:06:59,988 through the spine, tucking the chin to the chest 124 00:06:59,988 --> 00:07:01,218 as you exhale. 125 00:07:03,490 --> 00:07:07,527 Inhale, drop the belly, heart reaches forward. 126 00:07:07,527 --> 00:07:11,454 We look up and exhale rounding through. 127 00:07:12,703 --> 00:07:16,716 Now keep it going on your own for a couple more rounds. 128 00:07:16,716 --> 00:07:20,954 See if you can hear the sound of your breath, 129 00:07:20,954 --> 00:07:25,554 maybe close the eyes and observe how you feel. 130 00:07:37,694 --> 00:07:39,429 Awesome, do one more. 131 00:07:41,725 --> 00:07:42,993 One more cycle. 132 00:07:46,476 --> 00:07:48,812 And inhale, come back to that tabletop, 133 00:07:48,812 --> 00:07:52,282 bring the big toes together, knees as wide as your yoga mat 134 00:07:52,282 --> 00:07:55,085 and send those hips back, babe. 135 00:07:55,085 --> 00:07:57,821 Extended child's pose. 136 00:07:57,821 --> 00:08:01,391 Three breaths, three breath cycles in and out here. 137 00:08:01,391 --> 00:08:03,894 You can decide whether you want active arms here, 138 00:08:03,894 --> 00:08:06,396 lifting the elbows, shoulders engaged, 139 00:08:06,396 --> 00:08:11,207 stable or soft fingers, maybe palms up, a surrender. 140 00:08:11,962 --> 00:08:14,531 Three breath cycles in and out. 141 00:08:27,374 --> 00:08:31,244 One more breath here, inhale, fill the back body with air. 142 00:08:31,244 --> 00:08:33,413 Feel it expand 143 00:08:35,432 --> 00:08:37,194 and exhale. 144 00:08:38,809 --> 00:08:42,001 Gorgeous, come back up to all fours. 145 00:08:42,001 --> 00:08:44,104 Notice if you're starting to feel a little better already 146 00:08:44,104 --> 00:08:46,840 and if not, it's alright. Just stay open to it. 147 00:08:47,991 --> 00:08:51,194 From here, we're going to curl the toes under 148 00:08:51,194 --> 00:08:52,662 and then send the hips back. 149 00:08:52,662 --> 00:08:54,297 We're going to come to sit on the heels. 150 00:08:54,297 --> 00:08:55,572 Now if that's not available to you, 151 00:08:55,572 --> 00:08:58,859 you're just going to adjust by coming side saddle. 152 00:08:58,859 --> 00:09:00,207 No problem. 153 00:09:00,207 --> 00:09:01,374 We're not going to be here long, 154 00:09:01,374 --> 00:09:03,043 just stimulating the feet. 155 00:09:03,043 --> 00:09:04,644 Opening up through the chest eventually, 156 00:09:04,644 --> 00:09:07,514 so you'll come up, lift up through the heart. 157 00:09:07,514 --> 00:09:09,549 A great way to take some of the pressure off the feet 158 00:09:09,549 --> 00:09:12,386 is to again keep that lift, Mula Bandha, 159 00:09:12,386 --> 00:09:14,054 lifting from the pelvic floor. 160 00:09:14,054 --> 00:09:16,089 So great for these organs, too, so we're drawing up 161 00:09:16,089 --> 00:09:19,092 just gently and then swing the fingertips around, 162 00:09:19,092 --> 00:09:21,215 Shalom Bahsan arms, we open the chest, 163 00:09:21,215 --> 00:09:23,350 interlace the fingertips behind. 164 00:09:25,331 --> 00:09:27,301 Maybe we're trying to get the palms together, 165 00:09:27,301 --> 00:09:28,899 but if the shoulders are really tight, 166 00:09:28,899 --> 00:09:32,235 we just keep then nice and square. 167 00:09:32,235 --> 00:09:34,805 Maybe you nod head gently, yes. 168 00:09:38,732 --> 00:09:40,143 And then no. 169 00:09:41,394 --> 00:09:44,131 ♫ Don't be saying no, no, no, no 170 00:09:44,131 --> 00:09:47,601 ♫ When it's really yeah, yeah, yeah, yeah, yeah 171 00:09:47,601 --> 00:09:49,769 Great, now this video's going to get flagged. 172 00:09:49,769 --> 00:09:51,371 Just kidding. 173 00:09:51,371 --> 00:09:53,273 Destiny's Child said I could sing that. 174 00:09:53,273 --> 00:09:55,575 Okay, big breath in. 175 00:09:55,575 --> 00:09:57,711 And then exhale, release, and when you do find 176 00:09:57,711 --> 00:10:00,280 what feels good, break free. 177 00:10:00,280 --> 00:10:02,749 Yeah, so maybe it's just that I'm too imaginative, 178 00:10:02,749 --> 00:10:04,378 I played too many games as an only child, 179 00:10:04,378 --> 00:10:06,690 but every time you have an opportunity like this in yoga 180 00:10:06,690 --> 00:10:09,756 to transition, are you just doing what you're told, 181 00:10:09,756 --> 00:10:12,095 release, or can you enjoy even that? 182 00:10:12,095 --> 00:10:15,836 Maybe you're in a bad mood, break free. 183 00:10:15,836 --> 00:10:17,104 In fact, everybody do it again. 184 00:10:17,104 --> 00:10:20,407 Interlace the fingertips, inhale, lift your heart, 185 00:10:20,407 --> 00:10:23,477 and then exhale, break free, have fun. 186 00:10:23,477 --> 00:10:24,678 Awesome. 187 00:10:24,678 --> 00:10:26,346 Downward facing dog. 188 00:10:28,461 --> 00:10:30,664 So take your time getting there. 189 00:10:30,664 --> 00:10:33,440 Eventually we'll lift the hips up high. 190 00:10:33,440 --> 00:10:35,468 Heart melts back and you're going to start 191 00:10:35,468 --> 00:10:38,738 by taking your dog on a nice slow walk. 192 00:10:40,420 --> 00:10:43,757 Big breaths in and out through the nose, 193 00:10:43,757 --> 00:10:47,861 exhaling out through the mouth whenever you need. 194 00:11:00,200 --> 00:11:03,893 Take one more deep breath in and then exhale, 195 00:11:03,893 --> 00:11:05,151 find stillness. 196 00:11:05,969 --> 00:11:07,804 Tops of the shoulders away from the ears. 197 00:11:07,804 --> 00:11:10,874 You can keep the knees bent if you need to. 198 00:11:10,874 --> 00:11:13,543 Find stillness, close your eyes. 199 00:11:13,543 --> 00:11:15,779 Root down through that index finger and thumb, 200 00:11:15,779 --> 00:11:18,949 one more breath cycle in and out here. 201 00:11:22,936 --> 00:11:26,706 Beautiful, then slowly lower the knees. 202 00:11:26,706 --> 00:11:31,804 Swing the legs to one side and take both legs out in front, 203 00:11:31,804 --> 00:11:33,755 Paschimottanasana. 204 00:11:35,662 --> 00:11:37,264 Nice and slow and steady today. 205 00:11:37,264 --> 00:11:38,965 Again, this is not something you have to do, 206 00:11:38,965 --> 00:11:40,367 this is something you chose to do. 207 00:11:40,367 --> 00:11:43,153 You should feel empowered, good, excited by your choice. 208 00:11:43,153 --> 00:11:46,045 Move the fleshy part of the buttocks aside. 209 00:11:46,045 --> 00:11:49,526 Keep the heels in line with the thigh bones, the hips 210 00:11:49,526 --> 00:11:52,221 and then bend the knees as generously as you need to here, 211 00:11:52,221 --> 00:11:53,984 as once again we find a little grace here, 212 00:11:53,984 --> 00:11:55,852 so once again, reach the fingertips up, 213 00:11:55,852 --> 00:12:00,118 keep it soft and then exhale, we surrender, 214 00:12:00,118 --> 00:12:01,528 bow forward. 215 00:12:01,528 --> 00:12:04,357 So notice I'm not inhaling, finding this rigid. 216 00:12:04,357 --> 00:12:06,503 That's another video, that's another time. 217 00:12:06,503 --> 00:12:07,871 Be kind to yourself. 218 00:12:07,871 --> 00:12:09,973 Keep it soft and easy. 219 00:12:09,973 --> 00:12:12,309 Bend the knees so you can bring the belly to the tops 220 00:12:12,309 --> 00:12:14,652 of the thighs maybe and 221 00:12:14,652 --> 00:12:16,713 then a little bit of energy in the toes. 222 00:12:21,692 --> 00:12:23,526 And then once you feel like you got to a place 223 00:12:23,526 --> 00:12:26,496 that feels good, I'd like to invite you to loop 224 00:12:26,496 --> 00:12:29,045 the shoulders, pull them back like we did in thriller arms 225 00:12:29,045 --> 00:12:31,114 and inhale, look forward. 226 00:12:31,962 --> 00:12:35,365 Exhale, rounding through the spine, chin to chest, 227 00:12:35,365 --> 00:12:37,534 maybe begin to straighten the legs, maybe not. 228 00:12:37,534 --> 00:12:41,218 Maybe that's not what's going on in your body today. 229 00:12:41,218 --> 00:12:42,252 Then we surrender. 230 00:12:42,252 --> 00:12:45,689 Once again, chin to chest, bowing the head, 231 00:12:45,689 --> 00:12:47,757 the mind intelligence to the body intelligence, 232 00:12:47,757 --> 00:12:50,660 connecting the two, deep breathing. 233 00:13:02,966 --> 00:13:06,136 Take one more breath cycle in and out. 234 00:13:07,344 --> 00:13:09,212 Listen to the sound of your breath. 235 00:13:09,212 --> 00:13:10,313 Don't be shy. 236 00:13:13,747 --> 00:13:15,949 Then root down through your sitting bones, 237 00:13:15,949 --> 00:13:18,158 tuck the chin into the chest, even more so 238 00:13:18,158 --> 00:13:20,687 you really feel that stretch and then slowly roll it up, 239 00:13:20,687 --> 00:13:23,690 stacking through the spine, coming into alignment 240 00:13:23,690 --> 00:13:27,727 here so the body is a metaphor for sho' and so I like 241 00:13:27,727 --> 00:13:30,734 the idea of surrendering and then rolling up through 242 00:13:30,734 --> 00:13:33,516 the spine so if you're in a bad mood or you were 243 00:13:33,516 --> 00:13:36,713 not feeling well, you know, something's just not right, 244 00:13:37,443 --> 00:13:40,330 yoga's a great way to, you know, move it around, 245 00:13:40,330 --> 00:13:42,351 stir the energy, but then also come back into 246 00:13:42,351 --> 00:13:45,485 your alignment, right, your flow. 247 00:13:45,485 --> 00:13:48,054 If you feel out of it, then rolling up through the spine 248 00:13:48,054 --> 00:13:53,120 is a great little metaphor for coming back into it, 249 00:13:53,120 --> 00:13:54,155 into alignment. 250 00:13:54,155 --> 00:13:55,536 Shut up Adriene, let's keep going. 251 00:13:55,536 --> 00:13:56,543 Okay, bend the right knee. 252 00:13:56,543 --> 00:14:00,714 We're going to lift the right foot up and over. 253 00:14:00,714 --> 00:14:02,295 Press the right foot into the earth 254 00:14:02,295 --> 00:14:04,825 and if you have to shift your right sitting bone 255 00:14:04,825 --> 00:14:06,386 forward here, you actually can today. 256 00:14:06,386 --> 00:14:07,888 So, usually we try to keep the hips square, 257 00:14:07,888 --> 00:14:10,717 but sometimes I think it's nice to just go ahead 258 00:14:10,717 --> 00:14:13,420 and come in tight, especially for the ladies here today, 259 00:14:13,420 --> 00:14:18,819 maybe, or the men, anyone, lift up through your heart, 260 00:14:18,819 --> 00:14:21,995 squeeze that right knee into the shoulder. 261 00:14:21,995 --> 00:14:25,531 Alright, so hook right elbow to your right knee 262 00:14:27,321 --> 00:14:29,262 for starters to start here and we're going to bring 263 00:14:29,262 --> 00:14:31,698 that left hand to the ground. 264 00:14:31,698 --> 00:14:34,480 Now inhale, draw your chin up towards the sky 265 00:14:34,480 --> 00:14:36,076 and you're going to feel this amazing stretch 266 00:14:36,076 --> 00:14:38,847 in the right side of the neck here 267 00:14:38,847 --> 00:14:41,620 and then you could stay here my sweet friend 268 00:14:41,620 --> 00:14:44,349 or you're going to release the right fingertips 269 00:14:44,349 --> 00:14:49,372 up gracefully, gracefully and grandfully, 270 00:14:49,372 --> 00:14:51,334 gracefully and grandfully. 271 00:14:51,334 --> 00:14:53,590 If you get that movie reference, comment down below. 272 00:14:53,590 --> 00:14:56,142 I'm going to love you forever. 273 00:14:56,142 --> 00:14:58,144 Gracefully reach the arm all the way up 274 00:14:58,144 --> 00:15:00,162 and grandfully over. 275 00:15:00,797 --> 00:15:05,511 So again, you can just be here or up and over here. 276 00:15:06,459 --> 00:15:08,891 If you like a little more, you can release right fingertips 277 00:15:08,891 --> 00:15:11,611 all the way down to the ground. 278 00:15:12,458 --> 00:15:14,627 So once again, we're here. 279 00:15:17,243 --> 00:15:19,479 Draw the left shoulder down so it's not collapsed here, 280 00:15:19,479 --> 00:15:21,147 really creating space. 281 00:15:21,147 --> 00:15:24,802 We're here, 282 00:15:24,802 --> 00:15:26,222 or maybe all the way down here. 283 00:15:26,222 --> 00:15:29,683 Take one more breath, wherever you are. 284 00:15:29,683 --> 00:15:32,465 This is a great little challenge to focus on sensation 285 00:15:32,465 --> 00:15:34,300 over a specific shape. 286 00:15:36,853 --> 00:15:38,855 And then we'll release. 287 00:15:38,855 --> 00:15:41,888 You're going to take the left foot, bring it in, 288 00:15:41,888 --> 00:15:44,094 Gomukhasana, cow legs. 289 00:15:44,094 --> 00:15:46,463 You could just stay here or we'll work to bring 290 00:15:46,463 --> 00:15:48,998 the right knee on top of the left. 291 00:15:48,998 --> 00:15:51,167 I like to use my fingertips to lift my hips up 292 00:15:51,167 --> 00:15:53,536 so I can find that square and then the hands 293 00:15:53,536 --> 00:15:55,372 are going to come to the soles of the feet here. 294 00:15:55,372 --> 00:15:56,639 You lift your heart. 295 00:15:56,639 --> 00:15:59,142 For a lot of us, this is already a really great deep 296 00:16:00,542 --> 00:16:04,246 mama jama hip stretch, but if you'd like a little more, 297 00:16:04,246 --> 00:16:07,894 you can send the fingertips of gracefully and grandfully 298 00:16:07,894 --> 00:16:09,128 we bow forward. 299 00:16:11,084 --> 00:16:12,719 I don't even know if that's what she says. 300 00:16:12,719 --> 00:16:15,186 Gracefully and grandfully. 301 00:16:16,533 --> 00:16:19,919 Allow the head to round over if you come into 302 00:16:19,919 --> 00:16:22,015 this forward fold so that you can really let go 303 00:16:22,015 --> 00:16:26,085 of the muscles in the neck so you're not holding. 304 00:16:27,620 --> 00:16:30,239 And then if you are bowing forward, 305 00:16:30,239 --> 00:16:32,408 roll up through the spine. 306 00:16:34,674 --> 00:16:38,681 And then everyone gently send the legs out, 307 00:16:38,681 --> 00:16:41,571 second round Paschimottanasana, heels in line 308 00:16:41,571 --> 00:16:42,839 with the hip points. 309 00:16:42,839 --> 00:16:44,774 Inhale, reach the fingertips up. 310 00:16:44,774 --> 00:16:46,910 Try to keep that lift up through the front body 311 00:16:46,910 --> 00:16:49,679 as you exhale bowing forward. 312 00:16:49,679 --> 00:16:51,781 Again, bend the knees as generously as you need to. 313 00:16:51,781 --> 00:16:55,618 Inhale, look forward and then exhale rounding. 314 00:16:59,699 --> 00:17:01,434 Close your eyes, see if you can hear 315 00:17:01,434 --> 00:17:06,239 the sound of your breath calming the nervous system, 316 00:17:06,239 --> 00:17:09,242 balancing out all the systems with the power, 317 00:17:09,242 --> 00:17:11,910 the healing power of the breath. 318 00:17:20,777 --> 00:17:23,446 And one more deep inhale in. 319 00:17:23,446 --> 00:17:26,049 Exhale chin to chest, really active chin to chest 320 00:17:26,049 --> 00:17:29,075 as you roll up, stacking up, coming back 321 00:17:29,075 --> 00:17:33,176 into your alignment, back into the flow of things. 322 00:17:34,184 --> 00:17:38,354 Mmm, left knee bends, left foot comes up and over. 323 00:17:39,315 --> 00:17:41,918 Again, feel free to bring the hip forward a little bit here. 324 00:17:41,918 --> 00:17:43,119 Left hip forward. 325 00:17:43,119 --> 00:17:46,956 We're going to hug left elbow to the left knee 326 00:17:47,981 --> 00:17:50,056 and when you're ready sit up nice and tall, 327 00:17:50,056 --> 00:17:53,660 right hand comes off to the side here. 328 00:17:53,660 --> 00:17:57,811 Here we go, drawing the chin all the way up towards the sky. 329 00:17:57,811 --> 00:18:00,647 Think about this length coming out though the crown 330 00:18:00,647 --> 00:18:04,451 of the head so you're not collapsed here. 331 00:18:04,451 --> 00:18:10,438 So, there is a bit of softness or femininity I guess to this 332 00:18:10,438 --> 00:18:13,209 and it can be challenging if you're really used 333 00:18:13,209 --> 00:18:15,962 to just like yoga asana being strict, 334 00:18:15,962 --> 00:18:19,532 so it's kind of part of the practice today. 335 00:18:28,164 --> 00:18:31,167 Seeing if you can nurture yourself and tend to yourself 336 00:18:31,167 --> 00:18:35,170 and find what feels good when things are not 337 00:18:35,170 --> 00:18:36,565 in their normal place. 338 00:18:37,363 --> 00:18:39,198 Send the left fingertips up if you like. 339 00:18:39,198 --> 00:18:41,501 Again, option to bring them all the way down. 340 00:18:41,501 --> 00:18:43,403 Maybe you find a little movement here 341 00:18:43,403 --> 00:18:44,737 that feels good. 342 00:18:46,973 --> 00:18:48,875 Or maybe you stay here. 343 00:18:58,094 --> 00:19:01,164 Take one more breath wherever you are 344 00:19:04,454 --> 00:19:06,622 and slowly coming back. 345 00:19:06,622 --> 00:19:09,765 Gomukhasana legs, we'll bring that right heel in, 346 00:19:09,765 --> 00:19:11,083 take your time. 347 00:19:11,831 --> 00:19:13,976 We're working to stack the knees, but maybe that's 348 00:19:13,976 --> 00:19:15,138 not available to you. 349 00:19:15,138 --> 00:19:18,824 Maybe you might try as a variation a fire log pose. 350 00:19:18,824 --> 00:19:21,394 Whoa my hips did not want that. 351 00:19:22,194 --> 00:19:23,029 No ma'am. 352 00:19:26,002 --> 00:19:27,527 Hands come to the arches of the feet. 353 00:19:27,527 --> 00:19:29,392 We sit up nice and tall. 354 00:19:29,392 --> 00:19:31,394 This side is going to be different, so notice, 355 00:19:31,394 --> 00:19:35,531 stay present and maybe you take it forward, 356 00:19:35,531 --> 00:19:39,669 reaching fingertips all the way up and behind the head. 357 00:19:40,476 --> 00:19:42,679 Or maybe it's enough to just breathe here 358 00:19:42,679 --> 00:19:46,816 nice and conscious breaths, sitting up nice and tall. 359 00:19:48,207 --> 00:19:49,942 You bring the breath. 360 00:19:58,374 --> 00:20:02,424 Really breathing conscious breaths in yoga 361 00:20:02,424 --> 00:20:04,477 on the mat or off the mat is really the best way 362 00:20:04,477 --> 00:20:08,734 of like taking responsibility for your own beep. 363 00:20:08,734 --> 00:20:09,956 Right? 364 00:20:09,956 --> 00:20:11,617 Seems like such an easy thing, right? 365 00:20:11,617 --> 00:20:13,163 Breathing, but we take it for granted. 366 00:20:13,163 --> 00:20:17,534 Our body is amazing 367 00:20:17,534 --> 00:20:19,284 and then it keeps us breathing 368 00:20:19,284 --> 00:20:23,338 without us having to tell it every moment 369 00:20:23,338 --> 00:20:24,991 to breathe in and out, in and out, in and out, 370 00:20:24,991 --> 00:20:29,145 but these conscious breaths, so powerful, 371 00:20:29,145 --> 00:20:30,880 doesn't cost a thing. 372 00:20:34,624 --> 00:20:36,306 If you are bowing forward here, 373 00:20:36,306 --> 00:20:38,362 begin to roll up nice and tall. 374 00:20:41,954 --> 00:20:45,625 Sweet, then we'll release nice and easy, coming to lie 375 00:20:45,625 --> 00:20:47,627 flat back, you're doing awesome. 376 00:20:47,627 --> 00:20:49,062 Take your time. 377 00:20:49,062 --> 00:20:52,732 As you arrive right away feel the earth supporting 378 00:20:52,732 --> 00:20:55,268 you, so this might sound a little cheesy, but I'm guessing 379 00:20:55,268 --> 00:20:57,603 you could use it and I could, too. 380 00:20:57,603 --> 00:20:59,205 So rather than just coming to flat back, 381 00:20:59,205 --> 00:21:01,741 okay, ready for the next yoga pose, just come to your back 382 00:21:01,741 --> 00:21:04,155 and feel, close your eyes, imagine, 383 00:21:04,155 --> 00:21:05,845 use your creative energy 384 00:21:05,845 --> 00:21:08,214 which is super powerful energy to imagine 385 00:21:08,214 --> 00:21:12,251 the earth rising up to meet your back body. 386 00:21:12,251 --> 00:21:16,355 And if you really want to go for the gold, 387 00:21:16,355 --> 00:21:20,426 close your eyes and quietly whisper to yourself 388 00:21:20,426 --> 00:21:22,512 I am supported. 389 00:21:27,684 --> 00:21:29,319 Couple more breaths here, this is it, 390 00:21:29,319 --> 00:21:32,488 just feeling your back body supported. 391 00:21:34,927 --> 00:21:36,384 Nothing fancy, 392 00:21:38,411 --> 00:21:40,531 but super beneficial. 393 00:21:46,372 --> 00:21:49,175 When you're ready, coming into Supta Baddha Kanasana, 394 00:21:49,175 --> 00:21:51,277 which is where we'll end our practice today, 395 00:21:51,277 --> 00:21:53,846 so you'll take the arms out wide to start 396 00:21:53,846 --> 00:21:55,248 and bring the feet together. 397 00:21:55,248 --> 00:21:59,698 Again, whenever you're ready, opening the knees slowly. 398 00:22:01,934 --> 00:22:04,203 And then making any adjustments in the head, the neck, 399 00:22:04,203 --> 00:22:07,039 I encourage you to just snuggle your shoulder blades 400 00:22:07,039 --> 00:22:08,865 right underneath your heart space so you can find 401 00:22:08,865 --> 00:22:11,167 a nice opening in the chest. 402 00:22:11,167 --> 00:22:13,636 And then if you're feeling a little too vulnerable here, 403 00:22:13,636 --> 00:22:15,938 you might take the left hand to the heart, 404 00:22:15,938 --> 00:22:18,608 right hand to the belly, it feels nice. 405 00:22:18,608 --> 00:22:21,511 If you're like whoa I've been really fiery, really hot, 406 00:22:21,511 --> 00:22:23,910 maybe you need to cool off even more and interlace 407 00:22:23,910 --> 00:22:26,445 the fingertips behind the head, extend the thumbs, 408 00:22:26,445 --> 00:22:30,094 give myself a little neck massage. 409 00:22:33,496 --> 00:22:36,999 Wherever you are, take a deep breath in 410 00:22:36,999 --> 00:22:40,570 and this time exhale out through the mouth. 411 00:22:50,019 --> 00:22:54,190 Stay here as long as you like, as long as time allows. 412 00:22:55,995 --> 00:23:00,334 Before you get up, be sure to take a moment to appreciate 413 00:23:00,334 --> 00:23:03,810 yourself for showing up here on your yoga mat. 414 00:23:04,961 --> 00:23:07,209 The mind and body are 415 00:23:07,209 --> 00:23:11,229 totally amazing and therefore 416 00:23:11,229 --> 00:23:12,413 so are you. 417 00:23:14,437 --> 00:23:16,272 So you done good, kid. 418 00:23:17,426 --> 00:23:18,424 I hope you feel better. 419 00:23:18,424 --> 00:23:20,893 I hope you're able to have an amazing rest of your day 420 00:23:20,893 --> 00:23:24,297 or your night and I'll see you next time. 421 00:23:25,875 --> 00:23:26,709 Namaste. 422 00:23:28,507 --> 00:23:31,076 (upbeat music)