what's up everyone welcome to yoga with

Adriene I'm Adriene today we have a nice

full practice for you this is part of

our Yoga for weight loss series

definitely going to work the core open

up the hips find what feels good in the

neck and shoulders strengthen the legs

you name it we got it on the mat today

so let's get started

all right my friends so today we're

going to begin lying flat on our backs

take a second to get situated get

settled in and then with a great deep

breath in we're going to reach the

fingertips up and overhead so nothing

fancy here just full body stretch as you

take a deep breath in and the long

breath out pointing and flexing the feet

maybe spreading the toes spreading the

fingertips rotating the ankles the

wrists notice or remember a little

reminder that it's all connected so as

you flex the feet you find this sit bone

to heel connection as you point the toes

you might notice what happens to the

tops of the legs the hip creases then

we'll float the fingertips down and hug

the knees into the chest scoop the

tailbone up and wrap your arms around

the shins and you know what to do here

just take a couple breaths to find what

feels good rocking gently side to side

you might peel the nose up towards the

knees keep your shoulders relaxed you

might point the toes you might flex the

feet so just nice consciousness

throughout the entire body and we

continue to deepen the breath I just

notice how you feel today if you feel a

little tired or a little weary or you're

maybe not sure if you have it in you to

do this video just stay focused on your

breath let's take one moment at a time

we'll let this thing's unravel

let one thing lead to the next year

opening our minds and our hearts to a

new experience here

we'll keep their right knee hugging into

the chest keep the shoulders relaxed as

you send your left foot up high towards

the sky again you can point and flex

here you might rotate the toes a little

in and out

so we're letting the blood flow in the

opposite direction here really maybe

imagining that that right hip socket

kind of dropping down with each breath

out and we squeeze the right knee in

towards the heart take a deep breath in

on an exhale on your exhale so follow

your breath be true to your breath

slowly lower the left heel down and we

begin to connect what for me and I think

for most we can agree our healthy yoga

is all about which is this balancing of

two opposing forces so if you're like

say what basically we're letting the

physical practice kind of embody or

imbue the principles of yoga here so

what that means is I'm pushing through

my left foot I'm really firming down

through the left thigh bone as I pull up

through the right knee so I find a

little ease or I seek a little grace as

I press and pull push and pull again

playing with these two opposing forces

throughout today's practice and you

might throw yourself off balance you

might fall and that's okay that's why we

practice one more deep breath in here

then on your exhale take your right knee

over towards the left side of your mat

and find a nice open twist here we can

open up through the right arm we can

soften through the toes now you might

use your left palm to gently pet the

outer edge of your right thigh or your

right leg and you might use your exhale

to gently melt the heart open relax the

right shoulder down down towards the

Earth now close your eyes here trust

that life is good and find your breath

birds are tripping super loud here today

it's so nice so you might notice the

sounds around your practice space today

you might notice the quality of air in

the room as you begin to settle in

gently melting back to Center whenever

you arrive take your time as we switch

left knee hugs in and right leg goes up

high towards the sky so again just a

couple moments breathing here to let the

blood flow in the opposite direction to

spread awareness throughout the sole of

the foot and to squeeze the left knee

and without clenching these shoulders of

the neck if the leg doesn't straighten

if you have a nice bent right knee no

prob in time will be able to straighten

that no problem so be where you're at

today with nice full deep breaths and on

your next exhale follow your breath be

true to yourself as you lower the right

heel down slowly you might close your

eyes for this move imagining what's

happening in that right hip socket and

as the weight of that right leg releases

down to the earth should feel really

nice we begin to again connect to this

idea of finding balance or ease maybe

even a little bit of grace and in

between this push and pull these two

opposing forces so I'm pressing through

my right heel strong guys flexing the

right toes up towards the sky and I'm

firming down through the top of that

right thigh bone shoulders are relaxed

as I squeeze the left knee in towards

the heart I might even find a little

movement here if that feels good maybe

drawing a nice little line from the

shoulder to the heart with my left knee

and then on a big breath out I'll take

the left knee over towards the right

side of the room or my mat and I'll fly

this nice open twist relaxing through

the hands and feet as I open up

now close your eyes here and trust as

you breathe into the lower belly nice

long sweeping breaths up and down the

spine

and gently will release back to Center

hug both knees into the chest cross the

right ankle over the left will grab the

outer edges of the feet like so maybe

you take a moment here to find a little

spaciousness in the lower back if it

feels right you might bend the elbows

left to right and if you're you're like

girl I can't even reach my feet no

problem just reach here breathe breathe

breathe maybe you grab the big toes or

your pants I'd be like this then

wherever you are take one more breath

deep breath in and then exhale choose to

let something go we're going to rock

front to back now anchoring a little bit

of awareness now in our core navel to

spine you might get a nice spinal

massage nice back massage out of this

and this will of course look and feel a

little different for everyone in time

you might come to enjoy this playful

rocking but maybe today one or two is

just enough for you after you've had

enough we'll come up to a nice

cross-legged position getting situated

here doing whatever you have to do to

find a nice beautiful sukhasana for me

it's a gym I know excuse me Austin

allergies tuck the chin into the chest

and roll up through the spine lift and

lengthen throughout the crown of the

head nice awareness in the belly here if

you're familiar with the mula bandha or

the booty an abundance went what if

you're familiar with those locks you

might begin to play with those if you're

not consider this energy lifting up from

your pelvic floor say what just play

with it so rather than just sitting up

collapsing in and channeling third grade

you know when you're asked to sit up

tall see if you can like cultivate

something a little bit deeper so again

if you're new to the practice and this

is stressing y'all this yogurt talk

don't let it you're you you're better

than that you don't need that just play

what if I were to close my eyes and

imagine lifting up from my pelvic floor

energetically lifting up through the

center channel

the sushumna the center channel lifting

up the crown of the head lifts and

lengthens my heart lifts collarbones

long chest open the shoulder blades draw

together elbows tag a little bit of

weight down napal draws in just slightly

I kind of dial my outer ribcage my lower

ribcage in a little bit maybe and if all

this will live on OD on a banda energy

lifting is a little auditory and a

little too much just close your eyes for

a moment and think about places where

you can lift and lengthen and think

about places where you can ground maybe

even the tops of the thighs grounding

down then return to your breath as you

draw the palms together at your heart

take a quiet moment here my friends to

set an intention this can be anything

you like it could be fine what feels

good

for the next however many minutes this

could be one word it could be

reconnecting to a new year's resolution

a personal goal maybe it's just a

feeling in essence so just take a moment

to connect to something positive that

will serve you right here right now and

then when you feel like you have it go

ahead and repeat it to yourself just

kind of honoring the power of word the

power of thought continue to breathe

deeply fully we'll gently bow the head

to the hands really stretching the back

of the neck here feeling this nice

stretch in the back of the neck as we

bow our head to our hearts mind

intelligence to the body intelligence

kind of confirming those intentions

considering them already done already so

as you take a deep breath in we connect

together and then on an exhale we

release open your eyes and open your

palms take a look down on your hands

literally hang with me take a look at

the lines of your hands spread the

fingertips wide notice the spaciousness

between each finger then we're going to

take this awareness of the hands and

just notice what it channels you know I

see some ink from yesterday such an

artist

just getting its marker from like label

from the fridge you might I see my

mother here you might see someone in

your family my grandmother just notice

what it brings up and then we're going

to take this awareness whether you

connect it to something or not and we're

going to take those artists with the

hands and come on all fours so nice and

easy coming to a tabletop position again

connecting one moment to the next and

letting it unravel so really letting

things you know evolve here so we take

that moment with our hands down with us

to all fours no yoga robots here so

we're pressing away from the earth and

we're pressing into the tops of the feet

we're drawing the shoulders back and we

come to a nice tabletop position so just

checking with the lower back if you feel

like you may be dipping down a little

bit you might consider hugging the outer

ribs up and in and drawing your navel up

towards your spine and check in with

your neck maybe you're looking at the

video or maybe just we forgot to

remember that the neck is a nice

beautiful extension of the spine and so

we remember that by sending the gaze

maybe straight down and imagining a

little tea cup or a little whiskey shot

being placed on the back of the neck

stay here playing with the integrity of

tabletop position if you want to

challenge yourself a little bit you can

press into your foundation and lift the

knees let them hover here for just a

breath or two nice strong breath here we

welcome a little heat to the body a

little tremble we're not collapsed here

but we're pressing into the earth and

then we'll lower the knees curl the toes

under and walk the palms forward inhale

look forward drop the belly and exhale

send it back so we come into this kind

of extended Child's Pose variation but

I'm going to swing a little bit

stretching the shoulders arms actively

reaching towards the front edge of the

mat I can relax the forehead down maybe

it kisses the mat maybe it doesn't I'm

going to take two more full breaths here

I'm stretching my feet I'm reaching the

fingertips towards the front edge and

I'm breathing into the armpit

the upper back body great then I'll

slowly draw my navel to my spine come

back to all fours find your tabletop

position again wrists underneath the

shoulders knees directly underneath the

hips

my friends notice what's happening with

your toes maybe they've come in here

maybe there's playing out see if you can

get a nice line here from the knee to

ankle ankle to toe bones so nice right

ankle right angle here we go tabletop

position inhale in on an exhale maybe

again you practice lifting the knees so

I'm just checking in with this line of

the spine drawing my navel up one more

breath here shoulders draw back and then

I'll exhale release cat cow let the

floodgates open here find your breath so

for cat cow I'm moving with my breath

maybe inhaling dropping the belly

opening arm forward and then on an

exhale starting at the tail bone

connecting all the muscles of the front

body as I find this beautiful arch arc

in the spine take your eyes off the

video and trust yourself here as you

maybe close your eyes and go inward

moving with your breath slowing it down

and then when you get bored of this cat

cow my friends go ahead and be a little

rebel and veer off the railroad tracks

you might shake the hips a little left

to right

if it feels available to you you might

even rock forward maybe you send it back

to where we were so we're working in a

little evolving cat cow here checking

out how you feel today stretching any

tight places sore spots if you haven't

been on your hands in a while where

you're totally new to yoga and you're

like what in the world my wrists are

killing me then you might take this

moment to come up and give the wrists a

little low

rotation maybe even reaching the arms up

as you do that blood can flow in the

opposite direction so taking a little

freestyle moment here to find what it

feels good and connect to a little

spinal flex we're going to take the

organic energy and the good vibes of

this movement and for some it'll be a

little bit hard because it's hard

sometimes we just want to be told what

to do so go with the flow we're going to

take this kind of seaweed like movement

and we're going to curl the toes under

and we're going to send it to downward

facing dog with the same kind of energy

so no rigidity basically we're going to

get into a little flow later but we're

really wanting to kind of start with the

soft easy-breezy stretching full breath

being really kind to our body as we

check in so in down dog we pedal the

feet we press away from the earth we

don't collapse in we melt the heart back

and the knees as generously as you need

then once again hugging the outer ribs

in just a hair here drawing the

shoulders away from the ears we might

imagine your biceps rotating towards the

front of your mat and the tops of the

thighs spiraling towards the back take

one more deep breath in here my friends

and then on an exhale we're going to go

for a nice slow walk up towards the

front edge of your mat together we'll

land in a forward fold

take a nice wide stance here to start

bend the knees generously stretching the

lower back body and we let the weight of

the head and the arms and the shoulders

go you might shake the head yes no here

you might grab the elbows Rock a little

side to side find what feels good maybe

connecting to a je breath here now that

victorious breath audible breath

and we'll take one more breath wherever

you are

and on your next inhale slowly lift up

to a flat back position so for this

shape the palms can be on the tops of

the thighs the tops of the shins or even

fingertips on the earth and you can mix

and match this throughout our flow today

deep breath in inhale wherever you are

nice beautiful line from the crown of

the head to the tip of the tailbone and

then follow your breath down so wait for

your exhale let's get used to moving

with the breath as we come back to that

forward fold

great smile remember your intention

press into all four corners of the feet

bend your knees tuck your chin into your

chest and slowly roll up to Mountain

stay connected to your breath as you

lift the heart lengthen through the

crown of the head I will just take a

couple moments here on your own to loop

the shoulders you might fix your pants

fix your hair it's your nose whatever

you need to do kind of go through all

those wiggle moments draw circles with

the nose - already that checking in with

the neck and take as much time as you

need to so just use it myself in the

video as a guide here today but take as

much time as you need you to really move

from a real place so if again your

wrists are tight you might take a second

to veer off and massage your wrists at

any time during the practice and

whenever you feel ready again take your

time you'll come to a nice Mountain Pose

with the palms open so we allow the

armpit chest to really lift here as if

someone were lifting us up from a

shoulder strap and then as we begin to

lift the heart the tailbone is going to

want to peel towards the back edge of

your mat so we're going to lengthen the

tailbone down might find soft knees to

help you with this and we're going to

imagine the hip points shining up

towards the sky

earth so we kind of go from here just to

exaggerate to tops of the thighs

spiraling and tailbone lengthening down

and these two hip points getting a

little sunlight if you're like I didn't

get that let it go another day maybe

another year from now deep breath in and

long breath out on your next inhale

we're going to sweep the fingertips up

and overhead just getting used to

working with the breath here fingertips

kiss up and overhead and on an exhale we

float them back down palms open towards

the front move with your breath inhale

reaching up taking up space spreading

the fingertips and exhale back down now

begin to integrate the neck so you might

trace your fingertips with your

peripheral vision or maybe just move

your nose with your thumbs

so really integrating the neck here

careful not to crunch as the fingertips

come down we breathe out and chin to

chest just a couple more rounds on your

own getting used to moving with the

breath

and on your next inhale will reach up

palms will come together up and overhead

and then on an exhale we'll bend the

elbows open the heart as you float it

down to forward hole inhale halfway lift

just like we did before your version and

on your breath out take it back down

forward fold inhale sweep the fingertips

left to right reach up towards the sky

full breath and exhale hands to heart

soft bend in the knees not locked

awesome here we go inhale reach the

fingertips up palms come together up and

overhead and on an exhale we open our

hearts and send it forward uttanasana

inhale halfway lift long beautiful neck

take a deep breath in use your exhale to

slide it back down awesome bend your

knees this time plant the palms and

we're going to step the right toes

followed by the left toes back to plank

don't panic top of a push-up here we

press away from the earth we fill three

full breaths here so how you fill them

is entirely up to you

holding clinching waiting hips dipping

down is not a good idea so become alive

here just like you did in this hovering

cat or that tabletop position if you

need to lower the knees no problem fill

your three breaths here pressing away

from the earth drawing a navel up

towards the spine everyone make sure

that your shoulder blades aren't

collapsing here but we spread the

shoulder blade left to right and lift

the heart

one more breath about three breaths here

and then we'll all lower the knees draw

them to the center of the mat lift the

toes you can cross the ankles here just

for fun for style points careful not to

let the hips dip here so keeping that

integrity from the crown of the head to

the tip of the tailbone deep breath in

look forward open your throat chakra

draw the shoulders away from the ears

hug the elbows into the side body and

slowly lower down gaze is forward nice

and slow Mele comes to the earth we

release our feet down press into the

pubic bone and on a big breath and lift

up baby Cobra so careful not to push it

up too hard let's keep it nice and low

here with plenty of chaturanga

opportunities and vinyasa opportunities

so let's do a little back strengthening

here pulling the elbows back pressing

into our foundation you might close your

eyes now and reconnect with your breath

tuck your chin into your chest just

slightly and then on a breath out we'll

release so we have two options during

the practice today one is to curl the

toes under from this place for more more

strengthening practice we'll press back

up to that top of a push-up and then

send it to downward facing dog

if you're working on straight strength

building and you've heard not to do that

you want to go a little slower a little

softer then we'll always move from here

to all fours curl the toes under and

then peel up from the tail so we have

lots lots of options together we'll meet

in downward facing dog when you're there

take a deep breath in and then let a big

exhale out through your mouth then the

knees slowly look forward repeat the

slow walk that we did before or hop up

towards the front edge of your mat

inhale halfway lift your version and

exhale softly release back down inhale

sweep the fingertips all the way up and

overhead full body stretch press into

your feet and exhale hands to heart

alright so we're going to add on a

little bit now dancing in the moves if

you need to take a break at any point

you can come to a nice extended Child's

Pose or come back to standing and

mountain to watch the video and find

your breath and just be where you are

today okay here we go inhale sweep the

fingertips up and overhead full body

stretch exhale diving forward follow

your breath inhale halfway lift exhale

forward fold inhale plant the palms step

or hop it back to plank fill three

breaths here

after three breaths we take a vinyasa so

we can repeat what we did before

lowering the knees down

practicing chaturanga here or maybe we

stay up on the toes shift our weight

forward hug the elbows into the side

body and lower down chaturanga to upward

facing dog so we have lots of options

here we can mix and match follow your

breath inhale in and on an exhale send

it back downward facing dog

melt your heart back press away from the

earth pressing into all ten knuckles

firmly great now we're going to drop the

left heel and on an inhale slide the

right leg up high we're going to fill

three breaths here how you fill them is

entirely up to you so you might have a

tendency to kind of wait or need to see

the video but your body knows what to do

here we know the downward dog shape we

might sack the hips we might work on

squaring them right away we might have

our left heel high up in the sky so

we're just working on anchoring down

through that left heel after your three

breaths slowly bend your right knee and

squeeze it up and in towards your heart

gaze is forward so no nose to knee here

today we're drawing the shoulders away

from the ears and looking forward and

then we'll step that right foot up into

our lunge whew hard work that good work

everyone

slowly lower the left knee down inhale

look forward

stack front knee over front ankle and

then exhale send it back inhale come

forward and now it's all you so we're

going to play a little bit here in low

lunge or runners lunge maybe pulling the

right hip crease back maybe widening

your stance stretching the muscles of

the legs noticing how they're attached

to the torso you might lift that back

knee here or you might keep it nice and

low

after a couple breaths everyone loop the

shoulders let your heart radiate forward

extension through the spine take a deep

breath in and on an exhale we'll plant

the palms slide the right toes back

plank pose deep breath in on an exhale

choose your own vinyasa here lowering

down to the belly coming up to Cobra or

chaturanga to upward facing dog take a

deep breath in smile and then exhale

downward facing dog

excuse me deep breath in Long breath out

now drop the right heel this time inhale

slide the left leg up high three breaths

my friends to fill be true to your

breath stacking the hips pointing and

flexing the feet maybe you work on

anchoring that right heel down pressing

into both palms evenly after three three

breaths three SH breaths we'll squeeze

the left knee in towards the heart gaze

comes forward hold here take a deep

breath in and then exhale left foot

comes down go ahead and lower the back

knee we come to a nice low lunge inhale

look forward

and exhale send it back and now we have

a little room to play here so you might

Rock front and back you might come to a

nice low lunge or runners lunge and

breathe here with the knee lifted find

what feels good here

stretching any sore spots connecting

and then with the knee lowered or lifted

together we'll loop the shoulders inhale

look forward let your heart radiate

forward and exhale once again planting

the palms we'll slide the left toes back

and take our vinyasa follow your breath

together we'll meet downward facing dog

awesome deep breath in Long breath out

bend the knees generously belly comes to

the tops of the thighs tops of the

shoulders rotate down away from the ear

so there's lots of space here then we'll

inhale look forward exhale hop it up

towards the front edge inhale halfway

lift and exhale forward fold inhale

spread the fingertips sweep the hands

all the way up reach for the sky and

exhale hands to heart tuck your pelvis

just take a moment here to notice how

you feel

observe your breath remember your

intention find that lift in the heart

and we'll find soft knees again and

inhale sweep the fingertips up on an

exhale diving forward inhale halfway

lift and exhale forward fold bend the

knees step or this time you can hop the

feet back to plank inhale shifting the

weight forward chaturanga practice

hugging the elbows in we slowly lower

down Cobra or upward facing dog take a

deep breath in and on an exhale to

downward facing dog we go this time walk

the big toes to the center line and we

anchor down through the left heel inhale

slide the right leg up this time square

the right hip so you might turn the

right toes down towards the ground and

flex the right foot strong press into

both palms evenly take a deep breath in

and then on an exhale we'll slowly nice

and slow

and that right knee hugging in towards

the heart once again as the gaze moves

forward inhale exhale step the right

foot up now check it out here we go

we're going to walk the left toes all

the way up lifting the left foot up here

now I take a nice slow entrance into the

standing split and I want you to just

kind of forget what you know about

standing splits shape work on the

sensations here so I press in all four

corners of the right foot I really keep

a soft bend in my right knees I stretch

to the right leg I'm going to pull my

right hip crease up back as I stay alive

through my left foot so how high you get

that foot up is no matter in fact we

want to dial the left toes down and

really flex through the left foot as if

you're pressing into the ball drain of

that big toe if you have blocks or if

you have a chair you can lift it lift

the earth up to you so you can work on

this here if you're wanting to go a

little bit further and play with balance

you might walk the fingertips in line

with your foot maybe even wrapping

around the leg take a deep breath in

wherever you are really bright through

the legs press into that left heel then

on an exhale anchor navel to spine here

as you slowly Bend that right leg and

release the left toes down strong breath

in here's we bend the front knee and

inhale lift the fingertips up and

overhead high lunge

so we're hugging energy into the midline

great bend your left knee here lengthen

tailbone down just like we did before

and allow the hip points here to get a

little sunlight so I'm going from here

to bending left knee really scooping the

tailbone under and letting those hip

points shine up strong high lunge here

you might straighten the back leg in

again take a deep breath in and then

exhale bend the elbows thumbs are going

to spread back towards the back edge of

your mat spread your fingertips inhale

lift your heart tuck the pelvis and

exhale bend the elbows

inhale fingertips kiss up and overhead

and exhale bend the elbows awesome let's

do one more inhale exhale excuse me and

my voice broke there and then we gently

release plant the left palm next to the

right foot feel free to lower your back

knee on a nice sweet sweeping breath I'm

going to reach my right fingertips all

the way up towards the sky coming into a

twist again back knee can be low

take a deep breath in here pull your

right hip crease back careful not to

collapse into your foundation but press

away and then on an exhale we'll release

great plant the palms slide the right

toes back and take a vinyasa

you might take a break here instead find

your own bliss here today choose your

own adventure and stick with your breath

together we'll meet downward facing dog

deep breath in Long breath out bring the

two big toes together this time

anchoring down strong through the right

heel inhale slide the left leg up high

take a moment to square the hips maybe

notice what's happening with the

shoulders if you're kind of dumping all

your weight into your right shoulder

drop the left shoulder down inhale in

squeeze the left knee all the way in

towards the heart as you exhale out gaze

is for Shh let's tuck the left foot up

into our lunge great here we go with

fingertips on the mat I'm going to

soften the right knee and step the right

foot up to standing split

now again especially for our practice

here today just forget what you know

about standing split that shape here

right we're going to we're going to work

on sensation rather than shape so

pressing into my foundation strong

staying soft in that left knee engaged

I'm going to lift my right leg up high

nice awareness in the shoulders right

toes dial down and I'm going to really

press into the ball joint of my big toe

spread the toes breathe maybe you walk

the fingertips in maybe not maybe again

two blocks here kind of like two stilts

so we're making do finding what feels

good in the challenge and the thing

about balancing postures is you do

sometimes throw yourself off balance

right we practice dealing with that too

and if you fall I'll catch you one more

breath here on an exhale anchor navel to

spine soften through that standing lakes

and the right toes back and with one

bold sweeping breath in we reach the

fingertips up high high lunge

also known as Crescent lunge we pull the

thumbs back and we do a little

housekeeping here so especially in your

home practice right it's yours to

explore and yours to tend to so when

you're in a fast pace of vinyasa class

hopefully you're still doing the same

but you know you kind of go to class to

move with others breathe with others so

here you have a chance to tend to it

bend the back knee lengthen tailbone

down scoop the tailbone down so you can

lift those hip points up towards the sky

then you might straighten that back knee

breathing deep inhale looking up we

might begin to maybe integrate the neck

on this move as we exhale bend the

elbows chin to chest this time inhale

challenging our balance with the gaze

reaching up looking up and exhale

bending the elbows if that's too

unstable for you can just keep your eyes

focused on one thing working slowly but

surely towards a place of more balanced

stability and ease one more in you and

exhale bending the elbows

great inhale reach it up exhale release

we find our twist on the other side

right palm comes down we can lower that

back knee if we need to and nal sweeping

the left fingertips up towards the sky

pull the shoulders away from the ears

press away from the earth one full

breath and then on an exhale we release

awesome plant the palms slide the left

toes back and take your vinyasa we're

going to take three breaths in child's

pose or downward facing dog so you can

choose your own resting posture here

coming into an extended Child's Pose or

resting in downward facing dog

fill your three breaths here nice long

smooth deep breaths see if you can

extend the inhale extend the exhale nice

and long if you're an extended Child's

Pose slowly make your way back up to

downward facing dog or we'll take a deep

breath in and on an exhale bend the

knees look forward and hop towards the

front edge of your mat inhale halfway

lift exhale soften and release down

inhale sweep the arms up and overhead

full body stretch and exhale back down

we go forward fold inhale lifting up

flat back exhale uttanasana plant the

palms step or hop the feet back take a

deep breath in exhale shifting forward

lower down Cobra or upward facing dog

after your heart opener take a deep

breath in and on an exhale down dog from

here we'll walk the big toes together

drop the left heel down again inhale

slide the right leg up high exhale bend

the right knee squeeze it in towards the

heart gaze is forward open your throat

step the right foot up then immediately

we again go into the standing split

practice

so this time pulling the right hip

crease back this time you might begin to

wrap the right hand around the keV keV

keV maybe the left maybe you're like

girl another day another year dude

breathe press into your left foot strong

and then we'll soften the standing leg

connect to your core as you send the

left toes back inhale sweep the arms up

and overhead nice strong Crescent lunge

and then exhale all the way back down

take your twist inhale right fingertips

reach up towards the sky we press down

through that right big toe so make sure

your right knees not coming out here and

then exhale down we go slide the right

toes back and vinyasa in downward dog

we'll drop the right heel and inhale

lift the left leg up high deep breath in

exhale bend the left knee squeeze it up

and in towards your heart gaze is

forward and we'll step the left foot up

in your own time find a softness of

buoyancy as you practice here standing

splits right toes down left hip crease

pulls up and back connect to your Center

your core and we play here and it might

be here y'all no problem

so one thing I want to say that I would

absolutely say if I was teaching public

classes if your right butt cheek is

stacked over your left butt cheek then

we're kind of going into more of a

Halfmoon situation here so Taiwan your

right toes down to the earth drop your

right butt cheek and breathe into the

sensation

one more breath then connect to your

core as you exhale soften through the

standing leg right toes back inhale whoo

high lunge on an exhale releasing down

we find our twist right palm to the

earth inhale open up and exhale back

down take your vinyasa and then together

we'll meet in child's pose everyone take

three breaths here fingertips sweep swim

towards the toes and we rest the

shoulders the head down take your rest

and slowly we'll reach the fingertips up

towards the front edge and take your

time enjoy the transition as you come

back to all fours inhale lots of love in

and on an exhale send it back downward

facing done awesome work my friends

stick with it we inhale look forward and

exhale hop towards the front actual

inhale flat back draw the shoulder

blades together and exhale bow inhale

sweep the fingertips up reach towards

the sky and hang with me exhale enjoy

this move back down we go inhale halfway

lift exhale forward fold

plant the palms step it back vinyasa

chaturanga to updog or lowering all the

way down to cool together we'll meet

downward facing dog where we'll walk the

two big toes together in once again and

drop the left heel down strong inhale

lift the right leg up exhale squeeze the

right knee in towards your heart gaze

for step the right foot up pivot on the

back foot and slowly will rise up for a

little grounding moment here in warrior

one super strong warrior one ten to it

and when you're ready inhale arms up

high deep breath in here now check it

out

this isn't your mama's balancing

practice here so you might have thought

we're going to do a bunch of tree pose

and stuff but we're not yay we're gonna

anchor a navel to spine here

hug the outer ribs in I'm going to

slowly pivot on the back foot I'm here

and then on an exhale I'm going to turn

towards the right side of the mat

sending my right fingertips towards the

back and also pulling gently right hip

crease towards the back edge of your mat

so I'm coming into a twist here remember

this tailbone lengthening down hip bone

hip points high up towards the sky so

yours might be here today no prop

breathe then we're going to turn the

right thumb down reach towards the outer

edge of your left thigh and inhale left

fingertips up high so you can see what's

going on here I'm dropping the right

thumb down and I'm reaching the left

fingertips up towards the sky inhale in

then think about moving from your Center

dialing from your Center your navel or

your heart I'm going to open up to

warrior two on an exhale pivoting on the

back foot awesome inhale reach forward

and exhale reverse warriors sink deep

into that front leg inhale in and exhale

all the way back down to your lunge

awesome plant the palms and take a

vinyasa or skip it together we'll meet

downward facing dog

deep breath in and lion's breath this

time long breath out drop the right heel

inhale slide the left leg up high exhale

bend the left knee squeeze it in towards

your heart gaze is forward super strong

step the left foot up pivot on the back

foot ground for a moment here in veera

one warrior one expands our back

reaching fingertips up high take a deep

breath in then on it exhale connect to

your Center

full body experiences we pivot on the

back foot and find our twist so this

will be a little bit different for

everyone

tend to it deep breath in then we'll

send the left thumb down now to the

outer edge of that right thigh reach the

right fingertips up and overhead and

breathe deep

hug energy into the midline inner thighs

squeeze in towards the midline deep

breath in and then on an exhale enjoy

this move we're going to pivot on the

back foot dial the heart and the center

around come out to your warrior two

awesome inhale reach forward up and back

take it into reverse warrior inhale in

and exhale all the way back down to your

vinyasa feel free to skip it from

downward facing dog we will repeat

dropping the left heel here we go inhale

lift the right leg up high stick with it

my friends squeezing the right knee in

towards the heart gaze is forward you

got it step the right foot up take a

moment here to ground in warrior one as

you inhale reach the fingertips up and

exhale pivot on the back foot open up

towards the right right fingertips back

as you open your heart to your twist

then write them down as we lift the left

fingertips up and overhead stretch and

then enjoy this unraveling as we oh I

just saw Cardinal it's Cardinal right

there it's cool inhale in exhale warrior

two how cool is it kinda lining

pull the pinkies back strong Veera two

inhale reach forward up and back reverse

warrior and then exhale all the way back

down we go vinyasa

last side from downward facing dog we

drop the right heel inhale slide the

left leg up high exhale squeeze the left

knee in towards your heart then step it

up into your lunge

warrior one deep breath in exhale pivot

on the back foot connect to your core as

you open up into your twist inhale left

thumb comes down as you reach the right

fingertips up and overhead stretch

breathe and then enjoy this unraveling

out we go to warrior two pivoting on the

outer edge of that back foot nice and

strong

remember lengthening the tailbone down

inhale reach forward up and back

peaceful warrior reverse warrior and

then exhale all the way back down we go

last chance for a vinyasa feel free to

skip it and then on an exhale back to

downward facing dog for three final

breaths in through the nose maybe out

through the mouth if you're feeling

really hot and then slowly we'll lower

to the knees awesome

sweep the toes to the right side of your

mat come to a nice cross-legged position

just like we did before take a moment to

rotate out the wrist if you need to

catch your breath then we'll flip the

palms up and inhale sit up nice and tall

close your eyes and let something go

just notice how you feel

and then we'll take it into a nice

gentle twist so right fingertips walk

behind the left palm comes to the top of

the right knee this is the journey here

tucking the chin into the chest and

rolling up tall taking a deep breath in

as you do so and then exhale imagining

your heart moving towards the right so

careful not to muss goal this muscle

disc right use this pattern of inhaling

rolling up and exhaling journeying into

the twist inhaling rolling up and exhale

we turning into the twist soft in the

neck

take one more breath wherever you are

and then use your exhale to switch right

palm comes to the left knee left

fingertips behind careful not to crank

it up but let's move with the breath

inhale rolling up head over heart heart

over pelvis here and exhale maybe it's a

physical journey but maybe it's just

imagining yourself twisting turning

maybe it's an energetic thing so play

here this is so valuable the body for

the mind for the spirit as well

take one more breath wherever you are

and then exhale we'll release back to

Center awesome work my friends send the

legs out long press into the heels and

send the fingertips out in front and

then turn the fingertips down so you're

really pressing through the palm here it

should be nice stretch for the wrists

and the tops of the arms kind of come

into this zombie or this thriller move

here and we connect to our core the tops

of the thigh bones firm down we get a

little booty massage here as we roll

down at least for me I cracked my

tailbone once many moons ago terrible

and so this is always a nice for me

who'd have thought I would ever do this

again

so grateful for the healing process take

a full body stretch when you land deep

breath in and exhale I don't care who's

in your practice space or near you go

ahead and sigh it out ah bend the elbows

we come to football goalpost arms here

at cactus arms and you take a nice

moment here to just chill and relax to

notice how you feel

notice how your yoga mat in this moment

this channels community your breath

literally has your back your yoga mat

has your back in this moment it's pretty

cheesy but it's pretty cool from here we

have a couple of options if you're short

on time or you just need to get

boogieing go ahead and make your way to

shavasana here otherwise we'll bring the

feet the soles of the feet up towards

the sky grab the inner arches or the

outer arches and take a happy baby play

with this tilt of the pelvis so you

might instead of imagining the tailbone

going up towards the sky you might

imagine it

peeling towards the front edge of your

mat creating a little bit of space in

the lower back body and then you know

you can find what feels good here

rocking a little back and forth maybe

stretching one leg and the other itching

your foot popping your toes whatever

feels awesome

keep the shoulders relaxed let your

breath begin to soften the body begins

to cool down then we'll gently release

soles of the feet are going to come to

the mat and we're going to windshield

wiper the knees over towards the right

side of the mat letting them fall

naturally hands can rest wherever they

naturally lie then you might just stay

here for a little bit deeper of a

stretch you might gently lift your right

foot and bring your right heel your

right ankle to the top of your left leg

just letting gravity do the work here so

nice soft easy stretch you can begin to

relax your jaw soften the skin maybe

even close the eyes inhale in release

and on an exhale we'll slowly shift the

knees towards the left this might feel

awesome just right here you might not

even need this extra little move but if

you do gently lifting the left leg up

crossing the left heel on top of the

right thigh and again softening through

the fingers the jaw

if that sigh felt also you might let us

die out here letting it go

also and then we'll release take a deep

breath in Long breath out interlace the

fingertips bring them behind the head

elbows left to right inhale send both

legs up towards the sky scoop your

tailbone inhale in exhale lift your head

your neck your shoulders up breathe here

one last connect to the core four more

here you could begin to scissor the legs

keep the elbows nice and wide

then say it send your gaze up and away

so up and behind you so that you are

really taking any unnecessary tension

out of the neck a couple more breaths

here you got it and then we release

everything down hug the knees into the

chest crawl your shoulder blades

underneath you oh yeah

deep squeeze here big hug take a deep

breath in and then on an exhale shell

awesome sending the legs out long

traditionally we let the legs splay out

we let the arms rest gently at our sides

but you can break it up here you can be

a rebel if you want to bring the hands

on the belly maybe you have a pillow or

something handy to cover the eyes or

pillow the head set yourself up for a

moment of relaxation a moment of letting

go of stillness in a moment of surrender

we all are very busy we spent a lot of

plates we have a lot of things to do

things to manage emotions to wrestle

with to deal with but it's pretty

freaking awesome that you took this time

to work it out on your mat so what's 60

seconds longer here in shavasana give

yourself permission here to do

absolutely nothing to allow the mind and

the body of the heart to absorb the

nutrients of your practice

stay here for a minute at least or if

time allows stay here longer I'll bid

you farewell here by bringing my palms

together and saying namaste thank you

for sharing your practice