1 00:00:00,030 --> 00:00:01,620 hey everyone welcome to yoga with 2 00:00:01,620 --> 00:00:03,959 Adriene I am Adriene and today we have a 3 00:00:03,959 --> 00:00:06,480 yummy practice for you a yoga for 4 00:00:06,480 --> 00:00:08,790 strength and focus this is a strong 5 00:00:08,790 --> 00:00:11,370 practice that balances the body asks you 6 00:00:11,370 --> 00:00:14,340 to ground down but also find stretch and 7 00:00:14,340 --> 00:00:16,740 lengthen this is great if you're going 8 00:00:16,740 --> 00:00:18,810 back to school if you're starting a new 9 00:00:18,810 --> 00:00:21,270 job or you're just needing to calm your 10 00:00:21,270 --> 00:00:23,539 crazy monkey mind this is a fun practice 11 00:00:23,539 --> 00:00:28,439 so let's get into our bare feet yay and 12 00:00:28,439 --> 00:00:30,300 hop on the mat for yoga for strength and 13 00:00:30,300 --> 00:00:32,660 focus 14 00:00:41,350 --> 00:00:43,579 hi my friends so we're going to begin 15 00:00:43,579 --> 00:00:47,000 today in a cross-legged position I'm 16 00:00:47,000 --> 00:00:48,590 sitting on a little blanket here a 17 00:00:48,590 --> 00:00:50,930 little towel you can too if you like 18 00:00:50,930 --> 00:00:52,219 because we're gonna start our practice 19 00:00:52,219 --> 00:00:55,579 with a little pranayama often it's hard 20 00:00:55,579 --> 00:00:58,010 to just even get settled in so don't be 21 00:00:58,010 --> 00:00:59,000 so hard on yourself because you're 22 00:00:59,000 --> 00:01:00,800 feeling distracted if you're feeling 23 00:01:00,800 --> 00:01:02,059 like oh I don't know if I have time for 24 00:01:02,059 --> 00:01:04,280 this video let's just get started and 25 00:01:04,280 --> 00:01:05,750 you'll see what you have time for you 26 00:01:05,750 --> 00:01:06,649 might surprise yourself 27 00:01:06,649 --> 00:01:08,540 and make the time so that you can 28 00:01:08,540 --> 00:01:11,210 benefit from the nutrients of your 29 00:01:11,210 --> 00:01:14,630 practice and focus in and whatever it is 30 00:01:14,630 --> 00:01:17,330 you need to do next okay so we can come 31 00:01:17,330 --> 00:01:20,270 cross-legged here or I'm gonna come into 32 00:01:20,270 --> 00:01:22,009 a little Sid Dawson just one leg in 33 00:01:22,009 --> 00:01:23,539 front of the other whatever it feels 34 00:01:23,539 --> 00:01:26,229 best as you sit up nice and tall 35 00:01:26,229 --> 00:01:28,940 and take a second to inhale draw the 36 00:01:28,940 --> 00:01:30,770 shoulders up to the ears take a deep 37 00:01:30,770 --> 00:01:33,649 breath in and on an exhale glide the 38 00:01:33,649 --> 00:01:35,390 shoulder blades down the back two more 39 00:01:35,390 --> 00:01:37,580 just like that we inhale lift the 40 00:01:37,580 --> 00:01:39,649 shoulders shrug them up towards it your 41 00:01:39,649 --> 00:01:41,720 squeeze squeeze squeeze and exhale 42 00:01:41,720 --> 00:01:43,490 tagging a little bit of weight in the 43 00:01:43,490 --> 00:01:46,789 elbows and one more time we inhale reach 44 00:01:46,789 --> 00:01:50,149 up and maybe circling the shoulders or 45 00:01:50,149 --> 00:01:51,440 what I've done back at this time as we 46 00:01:51,440 --> 00:01:54,709 open up through the chest and begin to 47 00:01:54,709 --> 00:01:57,009 notice your breath 48 00:01:57,009 --> 00:01:59,989 so again just take a moment to get 49 00:01:59,989 --> 00:02:02,060 settled in we're going to start with 50 00:02:02,060 --> 00:02:04,520 nadi shodhana or alternate nostril 51 00:02:04,520 --> 00:02:06,979 breathing which if you're like so what 52 00:02:06,979 --> 00:02:09,110 we do have a video for that you breaks 53 00:02:09,110 --> 00:02:12,530 it down and you can grow that practice 54 00:02:12,530 --> 00:02:16,670 and how to do not eat or don't out on 55 00:02:16,670 --> 00:02:19,580 its own maybe now maybe you pause this 56 00:02:19,580 --> 00:02:21,650 video and do it now or another time I'll 57 00:02:21,650 --> 00:02:23,239 walk you through it now though as we 58 00:02:23,239 --> 00:02:25,580 take the right palm out in front we're 59 00:02:25,580 --> 00:02:27,530 gonna bring the three middle fingers in 60 00:02:27,530 --> 00:02:29,660 today so we're kind of doing a hang 61 00:02:29,660 --> 00:02:33,319 loose which you might might consider so 62 00:02:33,319 --> 00:02:35,060 if you're feeling stressed out or we 63 00:02:35,060 --> 00:02:36,440 have a lot going on maybe you're 64 00:02:36,440 --> 00:02:37,610 starting the school year or you're 65 00:02:37,610 --> 00:02:40,250 starting a new job just remember this a 66 00:02:40,250 --> 00:02:41,720 little goes a long way this moment's 67 00:02:41,720 --> 00:02:43,310 going to pay off so stick with your 68 00:02:43,310 --> 00:02:45,590 breath as we bring the thumb to the 69 00:02:45,590 --> 00:02:48,680 right nostril now here I'm going to take 70 00:02:48,680 --> 00:02:50,090 a deep breath in through the left 71 00:02:50,090 --> 00:02:52,269 nostril 72 00:02:52,810 --> 00:02:55,150 then after that inning I'm gonna plug it 73 00:02:55,150 --> 00:02:56,650 with the pinky you can also use the ring 74 00:02:56,650 --> 00:02:59,380 finger here either one and then exhale 75 00:02:59,380 --> 00:03:04,450 out through the right nostril inhale in 76 00:03:04,450 --> 00:03:11,739 through the right nostril then we seal 77 00:03:11,739 --> 00:03:13,750 it with the right thumb and exhale out 78 00:03:13,750 --> 00:03:17,170 through the left alternate nostril 79 00:03:17,170 --> 00:03:21,000 breathing couple moments here 80 00:03:36,530 --> 00:03:38,970 if you're new to this again we have a 81 00:03:38,970 --> 00:03:41,090 video where you can check it out 82 00:03:41,090 --> 00:03:44,220 pranayama series otherwise you basically 83 00:03:44,220 --> 00:03:48,270 inhaling in through a nostril sealing it 84 00:03:48,270 --> 00:03:50,250 switching to the alternate nostril as 85 00:03:50,250 --> 00:03:53,730 you exhale and then inhaling in through 86 00:03:53,730 --> 00:03:55,800 that same gospel this can be a little 87 00:03:55,800 --> 00:03:57,780 confusing at first little Yoga for the 88 00:03:57,780 --> 00:04:01,580 brain right away sharpening the brain 89 00:04:01,580 --> 00:04:04,260 but essentially each time you in here in 90 00:04:04,260 --> 00:04:08,459 inhale each time you inhale each time 91 00:04:08,459 --> 00:04:14,269 you inhale you're switching and feeling 92 00:04:35,700 --> 00:04:37,950 so even if you get off a little bit my 93 00:04:37,950 --> 00:04:39,690 friends keep it going a couple more 94 00:04:39,690 --> 00:04:41,070 times here and if you want to go ahead 95 00:04:41,070 --> 00:04:44,880 and drop it all together with your - - 96 00:04:44,880 --> 00:04:46,470 in your head or you just are new to the 97 00:04:46,470 --> 00:04:48,030 practice and just take a couple nice 98 00:04:48,030 --> 00:04:50,910 long smooth deep breaths extending the 99 00:04:50,910 --> 00:04:53,130 inhalation and extending the exhale so 100 00:04:53,130 --> 00:04:56,750 they're really nice and long 101 00:05:09,440 --> 00:05:11,240 and if you're still doing alternate 102 00:05:11,240 --> 00:05:17,570 nostril go ahead and even and out and 103 00:05:17,570 --> 00:05:20,030 then together we'll release the hands 104 00:05:20,030 --> 00:05:22,670 palms face up as we take a deep breath 105 00:05:22,670 --> 00:05:26,660 in through the nose open the eyes and 106 00:05:26,660 --> 00:05:29,650 exhale out through the mouth 107 00:05:29,650 --> 00:05:33,830 great clap the palms together die up 108 00:05:33,830 --> 00:05:37,150 overhead we inhale reach it up 109 00:05:37,150 --> 00:05:39,350 stretching through the side body now 110 00:05:39,350 --> 00:05:41,060 we're gonna interlace the fingertips and 111 00:05:41,060 --> 00:05:42,950 just with knuckles here we're gonna just 112 00:05:42,950 --> 00:05:45,890 take a couple moments side to side keep 113 00:05:45,890 --> 00:05:48,710 it calm stretching out the side body so 114 00:05:48,710 --> 00:05:50,540 if you've been working at a computer or 115 00:05:50,540 --> 00:05:54,350 you've just been on the couch summertime 116 00:05:54,350 --> 00:05:56,660 whatever you're transitioning out of 117 00:05:56,660 --> 00:05:58,760 take a second here to lift your heart 118 00:05:58,760 --> 00:06:02,630 and stretch your sides nice organic 119 00:06:02,630 --> 00:06:06,320 movement left to right keep the heart 120 00:06:06,320 --> 00:06:07,730 lifted the hearts gonna want to collapse 121 00:06:07,730 --> 00:06:09,650 here so sit up nice and tall again it 122 00:06:09,650 --> 00:06:11,090 helps if you're sitting up on a little 123 00:06:11,090 --> 00:06:15,620 blankie or block or towel here not block 124 00:06:15,620 --> 00:06:19,880 towel but block or towel and then the 125 00:06:19,880 --> 00:06:21,740 arms begin to get a little bit tired but 126 00:06:21,740 --> 00:06:23,330 we take two more breaths here we got 127 00:06:23,330 --> 00:06:31,100 this and then we slowly rain it down 128 00:06:31,100 --> 00:06:33,670 awesome my friends now take your palms 129 00:06:33,670 --> 00:06:36,200 stretch them spread them wide like 130 00:06:36,200 --> 00:06:38,480 starfish here and dive forward onto all 131 00:06:38,480 --> 00:06:42,230 fours go ahead and move that blankie or 132 00:06:42,230 --> 00:06:44,630 that towel to the side and we'll just 133 00:06:44,630 --> 00:06:47,410 take a second here to warm up the spine 134 00:06:47,410 --> 00:06:50,000 flowing with the breath cat cow 135 00:06:50,000 --> 00:06:52,880 inhale belly drops shoulders draw away 136 00:06:52,880 --> 00:06:55,100 from the ears we press away from the 137 00:06:55,100 --> 00:06:57,560 earth as you open your heart take a 138 00:06:57,560 --> 00:06:58,940 second here to check in with the neck 139 00:06:58,940 --> 00:07:03,020 deep breath in and exhale curling the 140 00:07:03,020 --> 00:07:06,140 tailbone under arching the back like a 141 00:07:06,140 --> 00:07:07,940 black Halloween cut here again press 142 00:07:07,940 --> 00:07:10,870 away from the earth 143 00:07:13,720 --> 00:07:17,120 on your next breath in inhale scoop the 144 00:07:17,120 --> 00:07:21,190 belly heart shines for deep breath in 145 00:07:21,190 --> 00:07:26,260 and exhale checking in with the spine 146 00:07:26,260 --> 00:07:29,240 stretching the skin of the back pressing 147 00:07:29,240 --> 00:07:33,260 away from your yoga mat and one more 148 00:07:33,260 --> 00:07:35,930 time inhale scooping the belly heart 149 00:07:35,930 --> 00:07:38,480 shines forward press into all 10 150 00:07:38,480 --> 00:07:40,220 knuckles here really press into the tops 151 00:07:40,220 --> 00:07:42,290 of the feet strong extend through the 152 00:07:42,290 --> 00:07:45,890 crown of the head and on an exhale start 153 00:07:45,890 --> 00:07:48,830 at the tail bone travel up through the 154 00:07:48,830 --> 00:07:51,080 spine again press away from your yoga 155 00:07:51,080 --> 00:07:57,310 mat it's like step away from the vehicle 156 00:07:57,310 --> 00:08:01,220 hmm then well inhale come back to 157 00:08:01,220 --> 00:08:03,920 tabletop position walk the palms forward 158 00:08:03,920 --> 00:08:06,590 curl the toes under and nice and slow 159 00:08:06,590 --> 00:08:09,650 keep the knees bent well lift the tail 160 00:08:09,650 --> 00:08:11,470 up to our first downward dog together 161 00:08:11,470 --> 00:08:13,760 pedal the feet all the shoulders away 162 00:08:13,760 --> 00:08:15,290 from the ears remember a little goes a 163 00:08:15,290 --> 00:08:17,090 long way so don't decide where it ends 164 00:08:17,090 --> 00:08:18,980 if you're busy or you're back to school 165 00:08:18,980 --> 00:08:20,780 chances are you're like oh I don't know 166 00:08:20,780 --> 00:08:22,430 if I really have time for this but I 167 00:08:22,430 --> 00:08:24,380 encourage you invite you if you can to 168 00:08:24,380 --> 00:08:26,390 make time this is gonna save you time in 169 00:08:26,390 --> 00:08:29,660 the long run I believe taking this time 170 00:08:29,660 --> 00:08:32,830 for your body and the mind to connect a 171 00:08:32,830 --> 00:08:35,900 fresh blood fresh oxygen good for the 172 00:08:35,900 --> 00:08:37,520 brain as we press into all 10 knuckles 173 00:08:37,520 --> 00:08:41,299 here for one more deep breath in and 174 00:08:41,299 --> 00:08:44,650 then a long exhale out through the mouth 175 00:08:44,650 --> 00:08:48,050 downward facing dog now we'll bend the 176 00:08:48,050 --> 00:08:50,360 knees generously and we're gonna walk it 177 00:08:50,360 --> 00:08:51,710 up towards the front edge so go for a 178 00:08:51,710 --> 00:08:53,540 nice slow walk here you might even cross 179 00:08:53,540 --> 00:08:55,030 the ankles one in front of the other 180 00:08:55,030 --> 00:08:58,160 checking with the feet eventually coming 181 00:08:58,160 --> 00:09:00,080 up onto the fingertips and situating 182 00:09:00,080 --> 00:09:02,930 yourself at the front of your mat in a 183 00:09:02,930 --> 00:09:05,180 nice juicy forward fold bend the knees 184 00:09:05,180 --> 00:09:07,730 as generously as you need to and relax 185 00:09:07,730 --> 00:09:10,430 the weight of the head over clasp the 186 00:09:10,430 --> 00:09:12,620 elbows if that feels good finding that 187 00:09:12,620 --> 00:09:19,630 stretch in the lower back and we breathe 188 00:09:29,750 --> 00:09:32,390 a couple more breaths here make sure if 189 00:09:32,390 --> 00:09:33,710 you're looking at the video here go 190 00:09:33,710 --> 00:09:35,810 ahead and take a second to really let 191 00:09:35,810 --> 00:09:39,320 the crown of the head drop down pressing 192 00:09:39,320 --> 00:09:41,950 into all four corners of the feet 193 00:09:41,950 --> 00:09:45,650 checking in with the legs again taking 194 00:09:45,650 --> 00:09:47,990 this moment for ourselves connecting 195 00:09:47,990 --> 00:09:51,590 mind body and heart or spirit again this 196 00:09:51,590 --> 00:09:54,170 is going to save us time I think in the 197 00:09:54,170 --> 00:09:56,450 long run by taking this time to nurture 198 00:09:56,450 --> 00:10:04,340 the body focus the mind and let go of 199 00:10:04,340 --> 00:10:07,370 any unnecessary anxiety tension stress 200 00:10:07,370 --> 00:10:14,330 in the body one more breath here I'm 201 00:10:14,330 --> 00:10:15,950 going to on an exhale or release the 202 00:10:15,950 --> 00:10:18,650 fingertips press into the all pressing 203 00:10:18,650 --> 00:10:21,050 into the foundation sorry my eyes closed 204 00:10:21,050 --> 00:10:23,240 I was getting all that out press into 205 00:10:23,240 --> 00:10:24,800 the foundation or press into all four 206 00:10:24,800 --> 00:10:27,050 corners of the feet fingertips can touch 207 00:10:27,050 --> 00:10:29,590 the tops of the legs here as you slowly 208 00:10:29,590 --> 00:10:34,430 roll it up into mountain nice and 209 00:10:34,430 --> 00:10:37,700 mindful on the feet you can peek at the 210 00:10:37,700 --> 00:10:39,200 video here but just trust yourself 211 00:10:39,200 --> 00:10:41,480 rolling up to stand up nice and tall and 212 00:10:41,480 --> 00:10:44,120 when you arrive we have a moment of 213 00:10:44,120 --> 00:10:45,589 freestyle here where you can loop the 214 00:10:45,589 --> 00:10:48,800 shoulders maybe draw a couple circles 215 00:10:48,800 --> 00:10:52,480 with the nose hanging your hair back 216 00:10:52,480 --> 00:10:54,620 takes your drawstring whatever you need 217 00:10:54,620 --> 00:10:59,210 to do and then we bring it back home 218 00:10:59,210 --> 00:11:03,710 inhale deep breath in exhale out through 219 00:11:03,710 --> 00:11:06,190 the mouth 220 00:11:06,670 --> 00:11:08,990 inhale lengthen through the crown of the 221 00:11:08,990 --> 00:11:12,230 head stand up nice and tall and exhale 222 00:11:12,230 --> 00:11:14,810 drawing the shoulder blades down the 223 00:11:14,810 --> 00:11:18,260 backside great on your next breath in 224 00:11:18,260 --> 00:11:20,150 spread those palms wide again in inhale 225 00:11:20,150 --> 00:11:22,040 reach it all the way up biceps by the 226 00:11:22,040 --> 00:11:25,460 ears deep breath in here volcano pose 227 00:11:25,460 --> 00:11:27,890 exhale press into all four corners of 228 00:11:27,890 --> 00:11:30,920 the feet inhale maybe tops of the thighs 229 00:11:30,920 --> 00:11:33,350 spiral in as you lengthen the tailbone 230 00:11:33,350 --> 00:11:38,290 down and exhale out 231 00:11:38,900 --> 00:11:40,740 they're feeling tight in the shoulders 232 00:11:40,740 --> 00:11:43,230 here go ahead and widen your hands palms 233 00:11:43,230 --> 00:11:45,180 facing each other like you're holding a 234 00:11:45,180 --> 00:11:48,030 big beach ball or something up over your 235 00:11:48,030 --> 00:11:52,530 head one more breath here and exhale out 236 00:11:52,530 --> 00:11:55,069 through the mouth 237 00:11:55,430 --> 00:11:58,140 great Ennio carve a line with your nose 238 00:11:58,140 --> 00:11:59,790 look up once again we clap the palms 239 00:11:59,790 --> 00:12:02,850 together here giant Emma stay and exhale 240 00:12:02,850 --> 00:12:05,720 down through the midline bend your knees 241 00:12:05,720 --> 00:12:08,790 great inhale lift to flat back so 242 00:12:08,790 --> 00:12:10,470 fingertips can be on the mat palms on 243 00:12:10,470 --> 00:12:12,210 the shins or palms on the thighs as we 244 00:12:12,210 --> 00:12:14,040 loop the shoulders in anyhow halfway 245 00:12:14,040 --> 00:12:18,090 lift exhale soften and release 246 00:12:18,090 --> 00:12:20,700 great fingertips to the mat now as we 247 00:12:20,700 --> 00:12:22,560 step or hop it back to plank 248 00:12:22,560 --> 00:12:25,680 don't panic stepping it back to plank 249 00:12:25,680 --> 00:12:28,230 palms come to the earth we take a couple 250 00:12:28,230 --> 00:12:29,880 seconds here to bend the knees and pedal 251 00:12:29,880 --> 00:12:33,210 it out so it's not just about this push 252 00:12:33,210 --> 00:12:37,680 push up push up position as much as it 253 00:12:37,680 --> 00:12:40,050 is also about connecting and focusing in 254 00:12:40,050 --> 00:12:42,780 on the task at hand no yoga robots here 255 00:12:42,780 --> 00:12:44,820 about finding a little movement so pin 256 00:12:44,820 --> 00:12:46,890 it pedal the feet bend your knees press 257 00:12:46,890 --> 00:12:49,860 away from the earth we'll take one more 258 00:12:49,860 --> 00:12:51,570 breath in here broaden through the 259 00:12:51,570 --> 00:12:55,170 shoulder blades you got this then we'll 260 00:12:55,170 --> 00:12:56,970 come to a full plank here or you can 261 00:12:56,970 --> 00:12:58,590 lower the knees so we can be here at 262 00:12:58,590 --> 00:13:01,080 half push-up or full push-up here as you 263 00:13:01,080 --> 00:13:03,420 inhale if you're in full push-up send 264 00:13:03,420 --> 00:13:05,430 your gaze forward onto the tiptoes and 265 00:13:05,430 --> 00:13:07,590 if you're in half half push-up hug the 266 00:13:07,590 --> 00:13:09,000 elbows into the side body and look 267 00:13:09,000 --> 00:13:10,530 forward wherever you are 268 00:13:10,530 --> 00:13:12,480 chaturanga practice as we inhale in 269 00:13:12,480 --> 00:13:14,910 exhale slowly lower down go ahead and 270 00:13:14,910 --> 00:13:16,170 lower all the way down to your belly 271 00:13:16,170 --> 00:13:19,050 palms come under the shoulders we press 272 00:13:19,050 --> 00:13:21,240 into the tops of the feet and inhale 273 00:13:21,240 --> 00:13:24,720 soft focus down as we lift up baby Cobra 274 00:13:24,720 --> 00:13:27,420 stay here check in with the neck press 275 00:13:27,420 --> 00:13:29,160 into your pubic bone tops of the feet 276 00:13:29,160 --> 00:13:33,090 again pressing into your yoga mat you 277 00:13:33,090 --> 00:13:34,890 might find a little sway if this feels 278 00:13:34,890 --> 00:13:39,330 good you know once you get the hang of 279 00:13:39,330 --> 00:13:41,760 it you can bring your focus off the 280 00:13:41,760 --> 00:13:43,950 video and just down in front maybe just 281 00:13:43,950 --> 00:13:47,700 past your nose focusing in on the breath 282 00:13:47,700 --> 00:13:50,150 here 283 00:13:50,200 --> 00:13:56,330 pulling the elbows back great then we'll 284 00:13:56,330 --> 00:13:57,860 come to Center stillness if you're 285 00:13:57,860 --> 00:13:59,990 moving inhale inflate maybe grew a 286 00:13:59,990 --> 00:14:03,230 little taller and exhale release curl 287 00:14:03,230 --> 00:14:04,790 the toes under press up through that 288 00:14:04,790 --> 00:14:08,620 plank or that half push-up either one 289 00:14:08,620 --> 00:14:11,420 then when you're ready navel to spine we 290 00:14:11,420 --> 00:14:14,420 send it back downward facing dog pedal 291 00:14:14,420 --> 00:14:19,070 it out deep breath in through the nose 292 00:14:19,070 --> 00:14:22,420 and exhale out through the mouth 293 00:14:22,420 --> 00:14:24,950 walk the two big toes together keep the 294 00:14:24,950 --> 00:14:27,320 palms where they are we'll drop the left 295 00:14:27,320 --> 00:14:29,540 heel slide the right leg up three-legged 296 00:14:29,540 --> 00:14:31,640 dog take a deep breath in maybe rotate 297 00:14:31,640 --> 00:14:33,640 that right ankle one way than the other 298 00:14:33,640 --> 00:14:36,020 then we'll bend the right knee hug it 299 00:14:36,020 --> 00:14:38,150 all the way up in towards your heart as 300 00:14:38,150 --> 00:14:39,680 you shift your weight forward gaze looks 301 00:14:39,680 --> 00:14:42,620 forward deep breath in here then on an 302 00:14:42,620 --> 00:14:44,240 exhale we'll step the right foot up into 303 00:14:44,240 --> 00:14:46,580 our lunge wall and you have an option 304 00:14:46,580 --> 00:14:48,320 here of lowering that left knee down in 305 00:14:48,320 --> 00:14:49,730 fact everyone go ahead and lower your 306 00:14:49,730 --> 00:14:52,930 left knee down here at first yes 307 00:14:52,930 --> 00:14:55,340 stacking front knee over front ankle we 308 00:14:55,340 --> 00:14:57,470 take a second here to work it out in 309 00:14:57,470 --> 00:14:59,930 runners lunge or low lunge when you're 310 00:14:59,930 --> 00:15:02,290 ready you can lift that back knee 311 00:15:02,290 --> 00:15:04,550 peeling the right hip crease back making 312 00:15:04,550 --> 00:15:07,150 sure you have a nice wide stance perhaps 313 00:15:07,150 --> 00:15:09,230 then everyone check in with the upper 314 00:15:09,230 --> 00:15:10,610 back body if you're feeling kind of like 315 00:15:10,610 --> 00:15:15,470 a teenage Mutant Ninja Turtle here don't 316 00:15:15,470 --> 00:15:16,970 know if I want to give that new movie a 317 00:15:16,970 --> 00:15:20,060 plug it's not very yogic but yes it is 318 00:15:20,060 --> 00:15:22,850 because it's honest okay I saw it in LA 319 00:15:22,850 --> 00:15:27,530 and bad anyway looping the shoulders 320 00:15:27,530 --> 00:15:29,420 let's get rid of this turtle shell here 321 00:15:29,420 --> 00:15:30,830 is my point as we loop the shoulders 322 00:15:30,830 --> 00:15:36,530 inhale shine your heart forward check in 323 00:15:36,530 --> 00:15:39,020 with the neck keep focusing in on the 324 00:15:39,020 --> 00:15:42,560 breath take a deep breath in hug the 325 00:15:42,560 --> 00:15:44,270 inner thighs together navel to spine as 326 00:15:44,270 --> 00:15:46,310 we plant the palms and send it back to 327 00:15:46,310 --> 00:15:49,100 plank or half plank deep breath in 328 00:15:49,100 --> 00:15:51,320 chaturanga or chaturanga practice this 329 00:15:51,320 --> 00:15:53,090 time we'll inhale lift up to Cobra or 330 00:15:53,090 --> 00:15:55,070 you can chaturanga to upward facing dog 331 00:15:55,070 --> 00:15:58,910 take a deep breath in and exhale navel 332 00:15:58,910 --> 00:16:00,860 comes to the spine and we send it back 333 00:16:00,860 --> 00:16:01,760 up downward face 334 00:16:01,760 --> 00:16:03,710 dog bring the two big toes together 335 00:16:03,710 --> 00:16:05,930 ground down through the right heel and 336 00:16:05,930 --> 00:16:09,770 when you're ready inhale slide the left 337 00:16:09,770 --> 00:16:13,850 leg up level the hips rotate that ankle 338 00:16:13,850 --> 00:16:15,590 if it feels good one way and then the 339 00:16:15,590 --> 00:16:18,080 other then we'll bend that left knee hug 340 00:16:18,080 --> 00:16:20,330 it up in towards your heart we're 341 00:16:20,330 --> 00:16:22,670 stretching through that right foot so 342 00:16:22,670 --> 00:16:24,320 really spike that right heel towards the 343 00:16:24,320 --> 00:16:26,390 back as you hug that left knee and look 344 00:16:26,390 --> 00:16:29,870 forward and on an exhale step it up into 345 00:16:29,870 --> 00:16:31,670 your lunge again let's everyone 346 00:16:31,670 --> 00:16:33,530 lower that back knee just for starters 347 00:16:33,530 --> 00:16:36,860 just to give us a little space and we 348 00:16:36,860 --> 00:16:38,540 stretch it out so everyone's gonna be 349 00:16:38,540 --> 00:16:42,200 different here depending on what you've 350 00:16:42,200 --> 00:16:46,030 been up to what might be in healing 351 00:16:46,030 --> 00:16:49,240 maybe another workout something you did 352 00:16:49,240 --> 00:16:53,120 previously this week everyone was just 353 00:16:53,120 --> 00:16:54,560 like no didn't do anything I'm just 354 00:16:54,560 --> 00:16:57,710 kidding so every one's gonna be a little 355 00:16:57,710 --> 00:16:59,570 different so we can kind of just let go 356 00:16:59,570 --> 00:17:01,160 of what it's supposed to be like and 357 00:17:01,160 --> 00:17:03,890 finally drop into what it is like 358 00:17:03,890 --> 00:17:07,190 noticing the sensations stacking front 359 00:17:07,190 --> 00:17:08,599 knee over front ankle and maybe lift 360 00:17:08,599 --> 00:17:11,990 that back leg maybe not maybe you save 361 00:17:11,990 --> 00:17:15,589 that for another day loop the shoulders 362 00:17:15,589 --> 00:17:17,810 soften your turtle shells your inhale 363 00:17:17,810 --> 00:17:21,319 look forward deep breath in and exhale 364 00:17:21,319 --> 00:17:23,660 once again plant the palms we step it to 365 00:17:23,660 --> 00:17:25,369 plank or half plank we always have 366 00:17:25,369 --> 00:17:28,010 options here stay focused on your breath 367 00:17:28,010 --> 00:17:30,860 inhale in lower down to your belly then 368 00:17:30,860 --> 00:17:33,530 Cobra or chaturanga practice more 369 00:17:33,530 --> 00:17:36,950 chatter on them choose your own vinyasa 370 00:17:36,950 --> 00:17:39,020 together we'll meet back downward facing 371 00:17:39,020 --> 00:17:43,280 dog when you arrive to your deep breath 372 00:17:43,280 --> 00:17:45,590 in through the nose and a long exhale 373 00:17:45,590 --> 00:17:47,420 out through the mouth as you drop down 374 00:17:47,420 --> 00:17:48,770 through your heels doesn't matter if the 375 00:17:48,770 --> 00:17:51,280 heels are here here here here or here 376 00:17:51,280 --> 00:17:55,750 just be in the moment with your breath 377 00:17:56,410 --> 00:17:58,370 great when you're ready bend the knees 378 00:17:58,370 --> 00:18:00,860 generously step hop or float the feet up 379 00:18:00,860 --> 00:18:03,530 towards the front edge of your mat make 380 00:18:03,530 --> 00:18:06,170 adjustments if you need to Luton Astana 381 00:18:06,170 --> 00:18:09,770 we grab the elbows again and we stretch 382 00:18:09,770 --> 00:18:13,330 the lower back bend your knees 383 00:18:17,230 --> 00:18:19,790 great when you feel satisfied release 384 00:18:19,790 --> 00:18:22,549 the arms and inhale halfway lift 385 00:18:22,549 --> 00:18:26,660 long beautiful neck here exhale soften 386 00:18:26,660 --> 00:18:28,900 and bow 387 00:18:28,900 --> 00:18:31,760 once again we'll roll up just like a rag 388 00:18:31,760 --> 00:18:33,280 doll tucking the chin into the chest 389 00:18:33,280 --> 00:18:35,360 fingertips can touch the tops of the 390 00:18:35,360 --> 00:18:37,790 legs here as we slowly connect to 391 00:18:37,790 --> 00:18:42,049 sensation and roll back up to mountain 392 00:18:42,049 --> 00:18:44,299 gray right away inhale reaching the 393 00:18:44,299 --> 00:18:47,169 fingertips up to volcano deep breath in 394 00:18:47,169 --> 00:18:49,130 extension through the crown remember 395 00:18:49,130 --> 00:18:53,559 that space that length in the side body 396 00:18:53,860 --> 00:18:56,480 so you can think of it as a maybe 397 00:18:56,480 --> 00:18:58,220 whooshing like an upward current of 398 00:18:58,220 --> 00:19:00,710 energy in the front body I've talked 399 00:19:00,710 --> 00:19:03,140 about it as like Marilyn Monroe's skirt 400 00:19:03,140 --> 00:19:04,990 blowing up in the air which I realize 401 00:19:04,990 --> 00:19:07,520 that image does not work for everyone 402 00:19:07,520 --> 00:19:10,190 and that's fine but rushing up through 403 00:19:10,190 --> 00:19:12,559 the front body to kind of lift through 404 00:19:12,559 --> 00:19:14,960 the front body and then the back body 405 00:19:14,960 --> 00:19:17,179 has the opposite that cascading downs or 406 00:19:17,179 --> 00:19:19,850 lengthening tailbone down tucking the 407 00:19:19,850 --> 00:19:21,590 pelvis you can find that in her spiral 408 00:19:21,590 --> 00:19:22,880 the tops of the thighs that we've talked 409 00:19:22,880 --> 00:19:24,740 about before as well on the foundations 410 00:19:24,740 --> 00:19:28,880 of yoga and we fill three breaths here 411 00:19:28,880 --> 00:19:30,470 the arms might begin to get a little bit 412 00:19:30,470 --> 00:19:32,390 tire will extend through the crown of 413 00:19:32,390 --> 00:19:34,610 the head drop the shoulders down again 414 00:19:34,610 --> 00:19:36,590 if you feel tight in the space between 415 00:19:36,590 --> 00:19:37,940 the ears and the shoulders go ahead and 416 00:19:37,940 --> 00:19:40,750 widen the palms 417 00:19:48,190 --> 00:19:50,600 after your third breast all aligned with 418 00:19:50,600 --> 00:19:52,910 the nose look up palms clap together Jai 419 00:19:52,910 --> 00:19:55,610 and we come all the way down back 420 00:19:55,610 --> 00:19:59,120 through the midline a word phone great 421 00:19:59,120 --> 00:20:01,930 inhale halfway lift mix-and-match choose 422 00:20:01,930 --> 00:20:04,220 your own adventure here so he can be 423 00:20:04,220 --> 00:20:08,510 here here here and on an exhale follow 424 00:20:08,510 --> 00:20:11,030 your breath as you slide it down 425 00:20:11,030 --> 00:20:12,890 great plant the palms step or hop it 426 00:20:12,890 --> 00:20:15,020 back to plank don't panic hang in there 427 00:20:15,020 --> 00:20:18,140 again you can pedal the feet here or if 428 00:20:18,140 --> 00:20:19,340 you'd like a little more strengthening 429 00:20:19,340 --> 00:20:21,170 in the court we're gonna draw the right 430 00:20:21,170 --> 00:20:23,060 knee up towards the heart and then 431 00:20:23,060 --> 00:20:25,910 switch nice and slow then left knee so a 432 00:20:25,910 --> 00:20:28,940 variation would be to touch knee to knee 433 00:20:28,940 --> 00:20:31,010 excuse me knee to earth going back and 434 00:20:31,010 --> 00:20:31,400 forth 435 00:20:31,400 --> 00:20:33,320 make sure those wrists are underneath 436 00:20:33,320 --> 00:20:35,780 the shoulders so we can be here pressing 437 00:20:35,780 --> 00:20:37,520 up and out of the earth or we can be 438 00:20:37,520 --> 00:20:42,770 here don't worry about counting don't 439 00:20:42,770 --> 00:20:46,040 worry about reps here connect to full 440 00:20:46,040 --> 00:20:48,920 body strength and use your focus gaze 441 00:20:48,920 --> 00:20:51,830 now straight down to broaden through the 442 00:20:51,830 --> 00:20:54,800 back of the neck connect with your 443 00:20:54,800 --> 00:21:07,010 breath yuvan and out then we'll come on 444 00:21:07,010 --> 00:21:09,560 to the knees knees together take a rest 445 00:21:09,560 --> 00:21:11,630 rotating the wrist a couple times we'll 446 00:21:11,630 --> 00:21:13,100 come for just three breaths here 447 00:21:13,100 --> 00:21:18,590 balasana in the middle nice slow inhales 448 00:21:18,590 --> 00:21:22,360 and nice long exhalation 449 00:21:34,960 --> 00:21:37,730 great draw a line with your nose look up 450 00:21:37,730 --> 00:21:39,590 I should say that you can do downward 451 00:21:39,590 --> 00:21:41,420 dog instead of Child's Pose in there if 452 00:21:41,420 --> 00:21:43,610 you're having more active practice let 453 00:21:43,610 --> 00:21:45,620 that be a resting posture so from 454 00:21:45,620 --> 00:21:47,990 downward dog or from Child's Pose we'll 455 00:21:47,990 --> 00:21:52,220 come back to plank take a second 456 00:21:52,220 --> 00:21:53,179 choose-your-own-adventure 457 00:21:53,179 --> 00:21:55,130 your vinyasa I they're practicing china 458 00:21:55,130 --> 00:21:58,929 Ranga here or moving through your flow 459 00:21:58,929 --> 00:22:01,460 together we'll meet downward facing dog 460 00:22:01,460 --> 00:22:03,740 bring the two big toes together take a 461 00:22:03,740 --> 00:22:05,380 deep breath in through the nose and 462 00:22:05,380 --> 00:22:08,290 exhale out through the mouth 463 00:22:08,290 --> 00:22:10,850 anchor drop down through the left heel 464 00:22:10,850 --> 00:22:12,530 as you slide the right leg up 465 00:22:12,530 --> 00:22:14,809 three-legged dog this time we'll bend 466 00:22:14,809 --> 00:22:16,790 the right knee think up and over as you 467 00:22:16,790 --> 00:22:18,800 take your gaze just above and beyond 468 00:22:18,800 --> 00:22:20,840 your mat and kiss right knee to right 469 00:22:20,840 --> 00:22:23,270 elbow deep breath in and exhale 470 00:22:23,270 --> 00:22:25,250 anchoring down through the left heel 471 00:22:25,250 --> 00:22:29,210 three-legged dog here we go inhale right 472 00:22:29,210 --> 00:22:32,510 knee to left elbow look forward deep 473 00:22:32,510 --> 00:22:35,510 breath in then exhale three-legged dog 474 00:22:35,510 --> 00:22:37,730 only one more back up through the center 475 00:22:37,730 --> 00:22:39,530 line just like we did before think up 476 00:22:39,530 --> 00:22:41,120 and over as you come onto your left 477 00:22:41,120 --> 00:22:43,790 tippy toes and then we spike through the 478 00:22:43,790 --> 00:22:45,410 left heel take a deep breath in we've 479 00:22:45,410 --> 00:22:46,970 done this one already hug that right 480 00:22:46,970 --> 00:22:49,580 knee up towards the heart and on an 481 00:22:49,580 --> 00:22:51,200 exhale step into your lunge 482 00:22:51,200 --> 00:22:53,270 great so if you're new to the practice 483 00:22:53,270 --> 00:22:55,160 you might lower that back knee again or 484 00:22:55,160 --> 00:22:57,110 if you're just checking in with strength 485 00:22:57,110 --> 00:22:58,400 and alignment today you might lower that 486 00:22:58,400 --> 00:23:00,020 back knee you might stay on your 487 00:23:00,020 --> 00:23:00,830 fingertips 488 00:23:00,830 --> 00:23:02,720 to take it a step further we're going to 489 00:23:02,720 --> 00:23:04,550 lift the fingertips let them hover above 490 00:23:04,550 --> 00:23:06,260 the earth palms facing in towards your 491 00:23:06,260 --> 00:23:08,750 ankle now everyone spike that right heel 492 00:23:08,750 --> 00:23:10,280 towards the back edge of your mat it's 493 00:23:10,280 --> 00:23:13,550 if it's lifted and nice and slow 494 00:23:13,550 --> 00:23:15,800 volcano arms just like we did into 495 00:23:15,800 --> 00:23:16,940 Dawson we're gonna reach the fingertips 496 00:23:16,940 --> 00:23:19,670 forward up and back as you come into a 497 00:23:19,670 --> 00:23:22,220 nice strong high lunge now high lunge 498 00:23:22,220 --> 00:23:27,020 takes a lot of attention a soft softness 499 00:23:27,020 --> 00:23:29,360 but also a strength here as we connect 500 00:23:29,360 --> 00:23:31,790 navel to spine pull the right hip crease 501 00:23:31,790 --> 00:23:35,210 back lengthen tailbone down remember 502 00:23:35,210 --> 00:23:37,070 that upward current of energy through 503 00:23:37,070 --> 00:23:38,330 the front body 504 00:23:38,330 --> 00:23:40,490 and that grounding cascading energy 505 00:23:40,490 --> 00:23:41,899 through the back body so everyone 506 00:23:41,899 --> 00:23:43,549 actually softened go ahead and bend your 507 00:23:43,549 --> 00:23:45,919 left knee here so you can really find 508 00:23:45,919 --> 00:23:48,799 that energy down the back body tucking 509 00:23:48,799 --> 00:23:51,649 the pelvis then you can keep it softened 510 00:23:51,649 --> 00:23:55,159 or bent or you can straighten high lunge 511 00:23:55,159 --> 00:23:57,740 biceps are in towards the ears palms 512 00:23:57,740 --> 00:23:59,659 facing together we pull the thumbs back 513 00:23:59,659 --> 00:24:07,640 and we focus on the breath sink deep 514 00:24:07,640 --> 00:24:10,220 into that front knee trust yourself hug 515 00:24:10,220 --> 00:24:12,279 the inner thighs towards the midline 516 00:24:12,279 --> 00:24:14,779 definitely a strengthening posture here 517 00:24:14,779 --> 00:24:21,789 as we inhale lift your heart great 518 00:24:21,789 --> 00:24:25,039 inhale in exhale palms come together up 519 00:24:25,039 --> 00:24:28,070 and overhead slowly melt them down but 520 00:24:28,070 --> 00:24:29,510 keep your heart lifting in fact see if 521 00:24:29,510 --> 00:24:32,029 you can lift your sternum up towards 522 00:24:32,029 --> 00:24:37,340 your thumbs you might feel your heart 523 00:24:37,340 --> 00:24:41,269 beat here then we'll take a deep breath 524 00:24:41,269 --> 00:24:45,559 in and on an exhale release nice work 525 00:24:45,559 --> 00:24:46,010 everyone 526 00:24:46,010 --> 00:24:48,200 plant the palms and vinyasa you can 527 00:24:48,200 --> 00:24:49,970 always skip this here taking a break in 528 00:24:49,970 --> 00:24:50,750 Child's Pose 529 00:24:50,750 --> 00:24:52,700 or send it straight to downward dog 530 00:24:52,700 --> 00:24:54,500 otherwise we'll think up and over as we 531 00:24:54,500 --> 00:24:59,169 practice moving with the breath and 532 00:25:01,330 --> 00:25:03,950 together we come back to down dog great 533 00:25:03,950 --> 00:25:05,899 dropping the right heel here we go 534 00:25:05,899 --> 00:25:10,580 inhale slide the left leg up pay 535 00:25:10,580 --> 00:25:12,320 attention to your foundation your 536 00:25:12,320 --> 00:25:14,179 alignment the action of navel to spine 537 00:25:14,179 --> 00:25:16,669 as we bend the left knee and think up 538 00:25:16,669 --> 00:25:18,980 and over coming onto the tippy toes of 539 00:25:18,980 --> 00:25:21,110 the right foot we look forward kiss left 540 00:25:21,110 --> 00:25:24,049 knee to left elbow deep breath in and 541 00:25:24,049 --> 00:25:28,250 exhale three-legged dog great inhale 542 00:25:28,250 --> 00:25:30,889 rising up crossing over this time left 543 00:25:30,889 --> 00:25:32,990 knee to right elbow gaze is forward nice 544 00:25:32,990 --> 00:25:36,049 and long in the neck great are you like 545 00:25:36,049 --> 00:25:40,279 a dog last time inhale think up and over 546 00:25:40,279 --> 00:25:42,399 hugging left knee in towards the heart 547 00:25:42,399 --> 00:25:44,539 shoulders draw away from the ears we 548 00:25:44,539 --> 00:25:46,250 press away from your yoga mat with your 549 00:25:46,250 --> 00:25:49,580 palms deep breath in and exhale 550 00:25:49,580 --> 00:25:54,049 step it up okay so we have lots of 551 00:25:54,049 --> 00:25:56,299 options here we know preparing for a 552 00:25:56,299 --> 00:26:01,789 high lunge loop the shoulders soften the 553 00:26:01,789 --> 00:26:03,919 upper back body will begin to just lift 554 00:26:03,919 --> 00:26:05,629 the fingertips up off the ground 555 00:26:05,629 --> 00:26:08,509 connecting to our foundation pressing 556 00:26:08,509 --> 00:26:10,460 into all four corners of that front foot 557 00:26:10,460 --> 00:26:12,590 hug the inner thighs together then maybe 558 00:26:12,590 --> 00:26:15,950 we rise up biceps by the ears as we find 559 00:26:15,950 --> 00:26:18,320 that energetic body again lifting 560 00:26:18,320 --> 00:26:20,059 through the front grounding through the 561 00:26:20,059 --> 00:26:21,289 back go ahead and Bend that right knee 562 00:26:21,289 --> 00:26:23,899 so you can really find that tucking of 563 00:26:23,899 --> 00:26:25,639 the pelvis or that lengthening down of 564 00:26:25,639 --> 00:26:32,720 the tailbone if you're feeling a little 565 00:26:32,720 --> 00:26:35,269 too warm you can bring the hands to the 566 00:26:35,269 --> 00:26:38,649 waistline for more cooling version 567 00:26:38,649 --> 00:26:41,269 otherwise we're finding those volcano 568 00:26:41,269 --> 00:26:45,429 arms here spreading the palms wide and 569 00:26:45,429 --> 00:26:56,629 sinking deep into the legs now find a 570 00:26:56,629 --> 00:26:59,960 nice focus once you have your shape find 571 00:26:59,960 --> 00:27:04,429 your breath again keep going through 572 00:27:04,429 --> 00:27:06,609 your checklist 573 00:27:12,710 --> 00:27:14,910 then slowly we'll bring the palms 574 00:27:14,910 --> 00:27:17,520 together up overhead and again rather 575 00:27:17,520 --> 00:27:19,740 than collapsing down in here see if you 576 00:27:19,740 --> 00:27:22,560 can slowly draw the sternum up towards 577 00:27:22,560 --> 00:27:24,840 the thumbs legs are still super strong 578 00:27:24,840 --> 00:27:26,820 here inner thighs hugging in towards the 579 00:27:26,820 --> 00:27:29,190 midline right knee can be bent 580 00:27:29,190 --> 00:27:33,120 we need lifting the sternum up to the 581 00:27:33,120 --> 00:27:40,770 thumbs and then slowly we release great 582 00:27:40,770 --> 00:27:42,360 we come back to that runners lunge this 583 00:27:42,360 --> 00:27:43,980 time we rock the back foot up to meet 584 00:27:43,980 --> 00:27:49,320 the front forward fold great inhale 585 00:27:49,320 --> 00:27:52,860 halfway lift long beautiful neck exhale 586 00:27:52,860 --> 00:27:54,300 soften and bow 587 00:27:54,300 --> 00:27:56,280 inhale all the way up to volcano 588 00:27:56,280 --> 00:27:58,350 reaching the fingertips forward up and 589 00:27:58,350 --> 00:28:00,990 back this time take a deep breath in 590 00:28:00,990 --> 00:28:02,640 here when you rise then on the exhale 591 00:28:02,640 --> 00:28:04,620 we're gonna go right back into it down 592 00:28:04,620 --> 00:28:06,930 through the midline slicing it down 593 00:28:06,930 --> 00:28:09,930 through the center and it'll have flute 594 00:28:09,930 --> 00:28:13,110 lifts follow your breath long beautiful 595 00:28:13,110 --> 00:28:18,030 neck exhale soften and release step or 596 00:28:18,030 --> 00:28:19,110 hop it back to plank 597 00:28:19,110 --> 00:28:20,970 now remember you can always lower the 598 00:28:20,970 --> 00:28:23,430 knees here come to a half plank and then 599 00:28:23,430 --> 00:28:26,700 choose your vinyasa today we have videos 600 00:28:26,700 --> 00:28:29,220 on all of these things so you can take a 601 00:28:29,220 --> 00:28:32,130 moment to you know experiment and get 602 00:28:32,130 --> 00:28:35,550 curious whenever you have the time you 603 00:28:35,550 --> 00:28:37,020 don't have the time today stick with 604 00:28:37,020 --> 00:28:40,230 your practice here listen to your body 605 00:28:40,230 --> 00:28:44,670 and slowly we'll make our way back to 606 00:28:44,670 --> 00:28:45,450 downward dog 607 00:28:45,450 --> 00:28:47,580 alright hang with me here as we drop the 608 00:28:47,580 --> 00:28:50,520 left heel slide the right leg up we're 609 00:28:50,520 --> 00:28:52,350 gonna repeat right knee to right elbow 610 00:28:52,350 --> 00:28:56,120 deep breath in exhale three-legged dog 611 00:28:56,120 --> 00:28:59,040 repeat right knee to left elbow inhale 612 00:28:59,040 --> 00:29:02,400 look forward exhale three-legged dog 613 00:29:02,400 --> 00:29:04,050 picking up the pace here a little bit we 614 00:29:04,050 --> 00:29:06,210 got this back through the center line 615 00:29:06,210 --> 00:29:09,210 inhale in and exhale stepping the right 616 00:29:09,210 --> 00:29:11,850 leg up high lunge again feel free to 617 00:29:11,850 --> 00:29:14,100 lower that back knee here if you're 618 00:29:14,100 --> 00:29:15,810 feeling a little tired or you're 619 00:29:15,810 --> 00:29:18,000 building strength we can any I'll come 620 00:29:18,000 --> 00:29:19,190 here 621 00:29:19,190 --> 00:29:22,460 or we lift that back knee up high lunge 622 00:29:22,460 --> 00:29:26,360 this time inhale in exhale slow dialling 623 00:29:26,360 --> 00:29:27,830 of the heart center towards your right 624 00:29:27,830 --> 00:29:30,200 fingertips will follow right fingertips 625 00:29:30,200 --> 00:29:32,510 back left fingertips forward don't worry 626 00:29:32,510 --> 00:29:34,070 about this shape here really pinching 627 00:29:34,070 --> 00:29:35,840 the lower back this is silly you can 628 00:29:35,840 --> 00:29:37,190 just see where you're at today your body 629 00:29:37,190 --> 00:29:38,980 will tell you stretching the upper body 630 00:29:38,980 --> 00:29:44,840 in time maybe you get here but go easy 631 00:29:44,840 --> 00:29:47,030 keep the shoulders relaxed deep breath 632 00:29:47,030 --> 00:29:52,120 in and exhale we come back to high lunge 633 00:29:52,120 --> 00:29:57,760 deep breath in exhale release vinyasa 634 00:29:57,760 --> 00:30:00,380 stepping it back to plank or half plank 635 00:30:00,380 --> 00:30:02,780 if you're at half plank you can practice 636 00:30:02,780 --> 00:30:04,220 by hugging the elbows into the side body 637 00:30:04,220 --> 00:30:06,440 keeping the gaze forward and slowly 638 00:30:06,440 --> 00:30:08,290 lowering all the way to the belly 639 00:30:08,290 --> 00:30:15,850 you know Cobra and exhale downward dog 640 00:30:17,050 --> 00:30:19,640 nice work my friends here we go dropping 641 00:30:19,640 --> 00:30:22,280 the right heel inhale slide the left leg 642 00:30:22,280 --> 00:30:25,220 up last time to repeat the sequence here 643 00:30:25,220 --> 00:30:25,670 we go 644 00:30:25,670 --> 00:30:28,550 strong core left knee up and over to 645 00:30:28,550 --> 00:30:30,320 kiss left elbow deep breath in look 646 00:30:30,320 --> 00:30:33,080 forward exhale refresh button 647 00:30:33,080 --> 00:30:36,890 three-legged dog inhale again left knee 648 00:30:36,890 --> 00:30:40,750 to right elbow deep breath in and exhale 649 00:30:40,750 --> 00:30:44,630 clear the slate three-legged dog last 650 00:30:44,630 --> 00:30:46,970 one we got this inhale left knee hugs up 651 00:30:46,970 --> 00:30:48,740 through the center line gaze is forward 652 00:30:48,740 --> 00:30:51,290 we squeeze left knee up up up and then 653 00:30:51,290 --> 00:30:55,220 exhale to your lunge keep right knee on 654 00:30:55,220 --> 00:30:56,030 the earth 655 00:30:56,030 --> 00:30:57,950 no biggie otherwise we'll spike that 656 00:30:57,950 --> 00:31:00,140 right heel and come right into our 657 00:31:00,140 --> 00:31:04,190 strong high lunge so high lunge is is 658 00:31:04,190 --> 00:31:05,930 awesome because you really do have a lot 659 00:31:05,930 --> 00:31:09,470 to focus on and a lot to balance in 660 00:31:09,470 --> 00:31:13,580 terms of strength and grace effort and 661 00:31:13,580 --> 00:31:16,790 ease make sure you can see that front 662 00:31:16,790 --> 00:31:17,990 big toe when you send your gaze down 663 00:31:17,990 --> 00:31:19,970 bend that right knee if you need to 664 00:31:19,970 --> 00:31:23,600 lengthen tailbone down and if you feel 665 00:31:23,600 --> 00:31:26,710 crunched here give yourself some space 666 00:31:26,710 --> 00:31:29,620 consider your space 667 00:31:29,620 --> 00:31:33,549 deep breath in on an exhale dial the 668 00:31:33,549 --> 00:31:34,960 heart so rather than just twisting into 669 00:31:34,960 --> 00:31:36,850 this shape my friends oh look at my 670 00:31:36,850 --> 00:31:38,230 knees wanting to bend and I'm letting it 671 00:31:38,230 --> 00:31:41,620 otherwise this is out G for now right we 672 00:31:41,620 --> 00:31:43,750 can open up slowly unfold to that but 673 00:31:43,750 --> 00:31:47,890 give yourself opportunity to really feel 674 00:31:47,890 --> 00:31:50,140 and see what's going on so that may mean 675 00:31:50,140 --> 00:31:52,330 that this hand this left hand only comes 676 00:31:52,330 --> 00:31:54,970 here like I'm about to do a pirouette or 677 00:31:54,970 --> 00:31:58,650 something maybe it comes back further 678 00:31:58,650 --> 00:32:01,440 maybe in time we're able to look past 679 00:32:01,440 --> 00:32:04,840 the left shoulder so breathe here keep 680 00:32:04,840 --> 00:32:06,760 the strong foundation of the legs that 681 00:32:06,760 --> 00:32:09,159 you have going nice and strong make sure 682 00:32:09,159 --> 00:32:10,990 you're pressing into all four corners of 683 00:32:10,990 --> 00:32:13,659 that front foot and let's go ahead and 684 00:32:13,659 --> 00:32:17,830 think a little deeper why not just 685 00:32:17,830 --> 00:32:19,210 dropping the hips a little bit wherever 686 00:32:19,210 --> 00:32:21,370 you are deep breath in let's draw the 687 00:32:21,370 --> 00:32:25,270 lower belly in and then we'll drop the 688 00:32:25,270 --> 00:32:27,190 left fingertips down to come up high 689 00:32:27,190 --> 00:32:27,970 lunge 690 00:32:27,970 --> 00:32:30,360 nice work everyone take a deep breath in 691 00:32:30,360 --> 00:32:34,630 and exhale releasing back down awesome 692 00:32:34,630 --> 00:32:36,669 optional vinyasa here you can totally 693 00:32:36,669 --> 00:32:37,929 skip this come to tabletop position 694 00:32:37,929 --> 00:32:40,720 otherwise we're gonna do one more quick 695 00:32:40,720 --> 00:32:42,330 vinyasa here moving with the breath 696 00:32:42,330 --> 00:32:46,870 finding what feels good and you gather 697 00:32:46,870 --> 00:32:51,340 will meet on all fours great go ahead 698 00:32:51,340 --> 00:32:53,710 and walk the knees together two big toes 699 00:32:53,710 --> 00:32:56,440 come together and we sink back into here 700 00:32:56,440 --> 00:32:58,000 oh if you have that blanket or you have 701 00:32:58,000 --> 00:32:59,470 a block you can sit on the blanket 702 00:32:59,470 --> 00:33:02,409 sometimes nice if the knees are talking 703 00:33:02,409 --> 00:33:04,029 to you can bring that blankie to the 704 00:33:04,029 --> 00:33:07,720 crease here okay then we sit up nice and 705 00:33:07,720 --> 00:33:09,970 tall so not going to be here long but 706 00:33:09,970 --> 00:33:11,770 just take a couple moments here and 707 00:33:11,770 --> 00:33:15,549 we're also not to catch your breath to 708 00:33:15,549 --> 00:33:17,020 go into the full posture you can check 709 00:33:17,020 --> 00:33:18,640 out the foundations of yoga but we'll 710 00:33:18,640 --> 00:33:21,809 take the fleshy part of the calves aside 711 00:33:21,809 --> 00:33:27,340 and sink down sit bones to earth so it's 712 00:33:27,340 --> 00:33:30,279 just so silly to try to get in the shape 713 00:33:30,279 --> 00:33:31,779 if your body is telling you not to 714 00:33:31,779 --> 00:33:34,299 social body is telling you no please 715 00:33:34,299 --> 00:33:38,049 listen and find another variation that's 716 00:33:38,049 --> 00:33:41,790 beautiful and unique just like you 717 00:33:41,790 --> 00:33:43,990 alright notice what's going on take a 718 00:33:43,990 --> 00:33:46,330 full scan from the crown on the head to 719 00:33:46,330 --> 00:33:49,020 the tip of the tailbone 720 00:33:49,650 --> 00:33:55,290 you might part the lips relax the jaw 721 00:33:56,940 --> 00:33:59,350 and if there's a certain project you're 722 00:33:59,350 --> 00:34:02,410 working on or you're headed into a new 723 00:34:02,410 --> 00:34:05,140 school year or new job Hale new 724 00:34:05,140 --> 00:34:07,330 relationship maybe your boyfriend just 725 00:34:07,330 --> 00:34:10,750 moved in or your girlfriend just moved 726 00:34:10,750 --> 00:34:13,960 out ok whatever is going on you might 727 00:34:13,960 --> 00:34:16,300 take this moment here in proud beautiful 728 00:34:16,300 --> 00:34:19,540 quiet hero to just connect to a mantra 729 00:34:19,540 --> 00:34:21,850 and intention this might even just be 730 00:34:21,850 --> 00:34:25,270 one word something positive that will 731 00:34:25,270 --> 00:34:26,949 serve you in the present moment as you 732 00:34:26,949 --> 00:34:32,110 transition from your mat and into your 733 00:34:32,110 --> 00:34:36,330 project or your everyday your studies 734 00:34:36,330 --> 00:34:38,739 just take a couple quiet moments here to 735 00:34:38,739 --> 00:34:40,000 set that intention 736 00:34:40,000 --> 00:34:43,719 if this shape is not doing anything for 737 00:34:43,719 --> 00:34:45,340 you you can just simply come to a nice 738 00:34:45,340 --> 00:34:47,649 cross-legged position here and take a 739 00:34:47,649 --> 00:34:52,659 moment to again focus on your breath and 740 00:34:52,659 --> 00:34:58,560 articulate your intention 741 00:35:03,680 --> 00:35:05,839 I'm a quick meditation moment you might 742 00:35:05,839 --> 00:35:09,800 consider it already done i often invite 743 00:35:09,800 --> 00:35:13,190 my friends who come to class to imagine 744 00:35:13,190 --> 00:35:16,910 it already done already so so instead of 745 00:35:16,910 --> 00:35:23,500 saying I want this you can say I am this 746 00:35:33,080 --> 00:35:35,930 and when you feel like you have it take 747 00:35:35,930 --> 00:35:38,000 a deep breath in and if you use it with 748 00:35:38,000 --> 00:35:44,360 the sound of your breath and choose to 749 00:35:44,360 --> 00:35:48,170 take this intention and the nutrients of 750 00:35:48,170 --> 00:35:53,450 your practice with you into the next and 751 00:35:53,450 --> 00:35:57,830 final posture which is focus on a little 752 00:35:57,830 --> 00:36:01,790 bat the eyelashes open and we're going 753 00:36:01,790 --> 00:36:04,100 to either slowly come out of here oh and 754 00:36:04,100 --> 00:36:05,870 curl the toes under sit back for a 755 00:36:05,870 --> 00:36:07,400 moment just stretching the feet or if 756 00:36:07,400 --> 00:36:08,870 you're in cross-legged you can just come 757 00:36:08,870 --> 00:36:12,430 here make your way together we'll meet 758 00:36:12,430 --> 00:36:14,750 on the knees here sitting nice and tall 759 00:36:14,750 --> 00:36:17,030 so if you have a block you can practice 760 00:36:17,030 --> 00:36:18,380 with your block we're coming in to crow 761 00:36:18,380 --> 00:36:21,830 in case you didn't catch that if you're 762 00:36:21,830 --> 00:36:24,770 new to crow yay welcome it's a it's 763 00:36:24,770 --> 00:36:26,420 become a fun little challenge on the 764 00:36:26,420 --> 00:36:28,940 yogurt Adriene Channel to attack crow 765 00:36:28,940 --> 00:36:35,510 and enjoy the journey to soaring I need 766 00:36:35,510 --> 00:36:37,130 some like inspirational posters here I 767 00:36:37,130 --> 00:36:39,590 can just see it now I'll write it down 768 00:36:39,590 --> 00:36:43,760 okay focus yoga for focus and 769 00:36:43,760 --> 00:36:46,160 concentration here we go I'm going to 770 00:36:46,160 --> 00:36:47,930 come onto all fours I'm gonna walk the 771 00:36:47,930 --> 00:36:49,550 two big toes together here actually move 772 00:36:49,550 --> 00:36:51,110 my block for now because not everyone 773 00:36:51,110 --> 00:36:53,420 has a block I'm gonna widen the knees 774 00:36:53,420 --> 00:36:56,840 I'm gonna come up onto my toes here I'm 775 00:36:56,840 --> 00:36:58,730 gonna stack the palms directly I'm gonna 776 00:36:58,730 --> 00:37:00,380 Center myself on the mat we're gonna 777 00:37:00,380 --> 00:37:02,510 stack the palms directly underneath the 778 00:37:02,510 --> 00:37:04,580 shoulders so if you already know crow 779 00:37:04,580 --> 00:37:06,290 you might already walk the toes together 780 00:37:06,290 --> 00:37:09,170 hike those knees up onto your tabletop 781 00:37:09,170 --> 00:37:11,780 arms here gazes forward gaze is forward 782 00:37:11,780 --> 00:37:15,410 gaze is forward and slowly begin to lift 783 00:37:15,410 --> 00:37:18,200 one leg up and then the other if you're 784 00:37:18,200 --> 00:37:20,540 new take your time you might use the 785 00:37:20,540 --> 00:37:22,820 block here as a little perch and you 786 00:37:22,820 --> 00:37:25,160 might not consider even flying today 787 00:37:25,160 --> 00:37:31,360 just anchoring with your breath and 788 00:37:31,360 --> 00:37:34,850 focusing on slowly building the strength 789 00:37:34,850 --> 00:37:37,490 to balance stability to fly gaze is 790 00:37:37,490 --> 00:37:38,080 forward 791 00:37:38,080 --> 00:37:40,900 did I say one already gaze is forward 792 00:37:40,900 --> 00:37:43,490 otherwise we tend to do a big somersault 793 00:37:43,490 --> 00:37:46,450 here and then you ride in you're like 794 00:37:46,450 --> 00:37:48,610 why didn't you tell me to send my gaze 795 00:37:48,610 --> 00:37:51,820 forward so gaze forward as we fly here 796 00:37:51,820 --> 00:37:52,870 this is the last pose of the day so 797 00:37:52,870 --> 00:37:54,310 there's a little playtime don't get 798 00:37:54,310 --> 00:37:55,120 frustrated 799 00:37:55,120 --> 00:37:57,720 maybe you lift both toes up maybe not 800 00:37:57,720 --> 00:38:00,250 pressing away from the earth so we can 801 00:38:00,250 --> 00:38:03,400 learn crow from I practice today 802 00:38:03,400 --> 00:38:05,200 pressing away from the yoga mat is 803 00:38:05,200 --> 00:38:07,380 helpful sending the gaze forward 804 00:38:07,380 --> 00:38:09,550 anchoring navel to spine creating 805 00:38:09,550 --> 00:38:11,680 full-body experience if you don't have a 806 00:38:11,680 --> 00:38:13,360 block we talked about this in the 807 00:38:13,360 --> 00:38:16,540 foundations of crow pose you can use a 808 00:38:16,540 --> 00:38:19,720 phone book even now who has phone books 809 00:38:19,720 --> 00:38:20,500 that's dumb 810 00:38:20,500 --> 00:38:22,360 that's old school you can use a book 811 00:38:22,360 --> 00:38:26,020 coffee table book if you've been flying 812 00:38:26,020 --> 00:38:27,190 in crow for a while or you've been 813 00:38:27,190 --> 00:38:29,050 working on it here at the channel with 814 00:38:29,050 --> 00:38:31,750 me for a while yay and I encourage you 815 00:38:31,750 --> 00:38:33,520 to keep hiking those knees closer up 816 00:38:33,520 --> 00:38:36,900 towards your armpit chest navel to spine 817 00:38:36,900 --> 00:38:39,970 press into all 10 knuckles breathe lift 818 00:38:39,970 --> 00:38:45,550 the feet and a couple more moments here 819 00:38:45,550 --> 00:38:47,500 my friends keep with it stick with it 820 00:38:47,500 --> 00:38:49,420 rotate the wrists if you need to just a 821 00:38:49,420 --> 00:38:51,460 little freestyle moment another great 822 00:38:51,460 --> 00:38:53,680 way to get into this is to just practice 823 00:38:53,680 --> 00:38:57,540 with shifting the weight front and back 824 00:38:57,630 --> 00:39:02,070 like a little rocking horse welcoming 825 00:39:02,070 --> 00:39:04,360 gathering all those intrinsic muscles 826 00:39:04,360 --> 00:39:08,550 along for the ride and then eventually 827 00:39:08,550 --> 00:39:10,930 they'll be surprised body has a little 828 00:39:10,930 --> 00:39:13,799 hoedown and you fly 829 00:39:17,910 --> 00:39:20,160 when you feel satisfied we're gonna head 830 00:39:20,160 --> 00:39:22,740 we're gonna go ahead and go and come all 831 00:39:22,740 --> 00:39:24,570 the way onto flat back just for a moment 832 00:39:24,570 --> 00:39:26,100 here I know you're busy you have a lot 833 00:39:26,100 --> 00:39:28,770 to do I'll just take a second to cool 834 00:39:28,770 --> 00:39:30,540 down the body calm the nervous system 835 00:39:30,540 --> 00:39:32,400 and remind ourself of that intention but 836 00:39:32,400 --> 00:39:35,100 one more time as you inhale reach the 837 00:39:35,100 --> 00:39:36,570 fingertips up and overhead full body 838 00:39:36,570 --> 00:39:39,570 stretch rotate the wrist point and flex 839 00:39:39,570 --> 00:39:40,380 the feet 840 00:39:40,380 --> 00:39:42,300 if you have that blanket you might roll 841 00:39:42,300 --> 00:39:43,770 it up put it underneath the backs of 842 00:39:43,770 --> 00:39:49,520 your knees or pillow the head here 843 00:39:49,550 --> 00:39:52,170 great then take just three to five 844 00:39:52,170 --> 00:39:53,760 breaths here at least you can just stay 845 00:39:53,760 --> 00:39:56,190 here longer if you have the time opening 846 00:39:56,190 --> 00:39:58,710 the palms really letting just everything 847 00:39:58,710 --> 00:40:01,380 go here so give yourself permission to 848 00:40:01,380 --> 00:40:04,500 do absolutely nothing we're not gonna 849 00:40:04,500 --> 00:40:06,180 have an outer on this video so you can 850 00:40:06,180 --> 00:40:10,470 literally stay here as long as your mind 851 00:40:10,470 --> 00:40:12,630 and body and spirit will allow or maybe 852 00:40:12,630 --> 00:40:17,820 your schedule allows namaste thank you 853 00:40:17,820 --> 00:40:21,690 for sharing your time and energy with 854 00:40:21,690 --> 00:40:24,540 myself and then you'll go with Adriene 855 00:40:24,540 --> 00:40:28,290 family remember your intention as you 856 00:40:28,290 --> 00:40:33,030 transition up off the mat and into the 857 00:40:33,030 --> 00:40:34,680 world 858 00:40:34,680 --> 00:40:37,850 take a deep breath in through the nose 859 00:40:37,850 --> 00:40:40,830 close your eyes and on an exhale out 860 00:40:40,830 --> 00:40:41,490 through the mouth 861 00:40:41,490 --> 00:40:44,270 let it go