1 00:00:00,350 --> 00:00:02,520 - What's up, everyone? Welcome to Yoga With Adriene. 2 00:00:02,520 --> 00:00:06,830 I'm Adriene, Benji sleeps to my right, 3 00:00:06,830 --> 00:00:09,250 and today we have a 20-minute practice, 4 00:00:09,250 --> 00:00:11,900 perfect for the beginner, 5 00:00:11,900 --> 00:00:13,670 so come with an open mind, 6 00:00:13,670 --> 00:00:15,290 bring a little blanket if you have one, 7 00:00:15,290 --> 00:00:17,110 hop into something comfy 8 00:00:17,110 --> 00:00:18,788 and let's get started. 9 00:00:18,788 --> 00:00:22,405 (upbeat music) 10 00:00:31,218 --> 00:00:32,261 Alright, welcome. 11 00:00:32,261 --> 00:00:35,940 Let's begin at the top of our mat standing today, 12 00:00:35,940 --> 00:00:40,800 so, we'll head on up to the top of the mat. 13 00:00:40,800 --> 00:00:42,592 Pick a side, any side. 14 00:00:43,300 --> 00:00:45,940 And when you get there, 15 00:00:45,940 --> 00:00:47,290 bring your awareness to your feet. 16 00:00:47,290 --> 00:00:50,258 So we're gonna step the feet hip width apart. 17 00:00:51,240 --> 00:00:53,870 And you can take your hands into fists 18 00:00:53,870 --> 00:00:55,440 and bring them to the hip points here, 19 00:00:55,440 --> 00:00:56,820 just like this, 20 00:00:56,820 --> 00:00:58,510 and from your hip points here, 21 00:00:58,510 --> 00:01:01,510 like two headlights in the front of the hips here, 22 00:01:01,510 --> 00:01:02,750 front body, 23 00:01:02,750 --> 00:01:03,980 you can imagine them, 24 00:01:03,980 --> 00:01:05,590 you can even bend your knees to do this, 25 00:01:05,590 --> 00:01:08,410 tracing down to your knees 26 00:01:08,410 --> 00:01:10,550 and then knees to your ankles. 27 00:01:10,550 --> 00:01:14,850 So, we wanna bring the heels right underneath the hip points 28 00:01:14,850 --> 00:01:19,233 in this first posture, Mountain Pose, Tadasana. 29 00:01:20,610 --> 00:01:23,270 Then you can relax the arms gently at your sides 30 00:01:23,270 --> 00:01:26,240 and notice what's happening with your toes. 31 00:01:26,240 --> 00:01:29,730 So, maybe the toes are turned out here, 32 00:01:29,730 --> 00:01:30,590 if that's your pattern. 33 00:01:30,590 --> 00:01:32,730 Maybe they're slightly turned in. 34 00:01:32,730 --> 00:01:33,563 That's a pattern. 35 00:01:33,563 --> 00:01:34,850 Maybe one is turned out, 36 00:01:34,850 --> 00:01:36,450 while the other one's straight ahead. 37 00:01:36,450 --> 00:01:39,822 And there's, just loving awareness here, 38 00:01:39,822 --> 00:01:41,900 this is no judgment. 39 00:01:41,900 --> 00:01:45,700 No right or wrong, just use this practice 40 00:01:45,700 --> 00:01:48,900 to heighten the awareness of your patterns. 41 00:01:48,900 --> 00:01:52,370 So, that starts usually with the feet 42 00:01:52,370 --> 00:01:56,180 from the ground up in these standing postures. 43 00:01:56,180 --> 00:01:58,500 So just take a look down and I'm gonna point, 44 00:01:58,500 --> 00:02:01,283 I'm gonna try to point my toes forward. 45 00:02:04,444 --> 00:02:06,580 And then after you've played with that, 46 00:02:06,580 --> 00:02:08,440 just notice where you're carrying your weight 47 00:02:08,440 --> 00:02:11,703 in your feet. Forward, back, side in, 48 00:02:12,550 --> 00:02:14,260 and we're gonna try to lift our toes 49 00:02:14,260 --> 00:02:15,670 and just spread awareness through 50 00:02:15,670 --> 00:02:17,932 all four corners of our feet. 51 00:02:21,160 --> 00:02:24,490 Spreading the weight evenly 52 00:02:24,490 --> 00:02:26,290 through the ball of the big joint, 53 00:02:26,290 --> 00:02:29,450 excuse me the big toe ball joint. 54 00:02:29,450 --> 00:02:31,660 The pinky toe ball joint 55 00:02:31,660 --> 00:02:33,973 and then the back two corners of the heels. 56 00:02:35,890 --> 00:02:38,260 Then start to press down into the earth 57 00:02:38,260 --> 00:02:41,640 and away, as if you were trying to tear your yoga mat 58 00:02:41,640 --> 00:02:42,950 right down the middle 59 00:02:43,800 --> 00:02:47,930 and notice how this starts to engage your legs. 60 00:02:47,930 --> 00:02:49,590 Lift your knee caps up a bit. 61 00:02:49,590 --> 00:02:53,960 Feel your quadriceps, these big thigh muscles tone, 62 00:02:53,960 --> 00:02:55,970 and then slowly bend your elbows 63 00:02:55,970 --> 00:02:58,030 and bring your hands to your waist. 64 00:02:58,030 --> 00:03:02,310 We're coming into this like superhero posture. 65 00:03:02,310 --> 00:03:05,560 This superhero version of Mountain Pose. 66 00:03:05,560 --> 00:03:09,460 And it really does work a number on your brain, 67 00:03:09,460 --> 00:03:14,210 makes you feel more embodied at least for me. 68 00:03:14,210 --> 00:03:16,180 Helps me to stand up tall here. 69 00:03:16,180 --> 00:03:18,330 You might notice that you just very naturally 70 00:03:18,330 --> 00:03:21,053 start to lift up through your chest a little more. 71 00:03:23,350 --> 00:03:27,060 And we can honor the natural curvature of the spine here, 72 00:03:27,060 --> 00:03:29,560 but just be awareness of what is going, 73 00:03:29,560 --> 00:03:30,560 just be aware, excuse me 74 00:03:30,560 --> 00:03:33,853 of what is going on in your pelvis. 75 00:03:35,090 --> 00:03:38,150 Maybe lengthening your tailbone down just a bit 76 00:03:38,150 --> 00:03:41,053 to feel some support in the low back. 77 00:03:42,460 --> 00:03:45,240 Alright, now drop the fingertips down 78 00:03:45,240 --> 00:03:50,020 send them forward, up and back for a big full body stretch. 79 00:03:50,020 --> 00:03:54,110 Volcano Pose, send energy up and out through the fingertips. 80 00:03:54,110 --> 00:03:55,740 Keep the grounding of the feet. 81 00:03:55,740 --> 00:03:58,610 Strong legs, like a little kitty cat, 82 00:03:58,610 --> 00:03:59,850 pushing a ball of yarn, 83 00:03:59,850 --> 00:04:02,943 so keep the neck integrated throughout this whole practice. 84 00:04:04,630 --> 00:04:09,300 Press that ball of yarn forward with your nose to look up. 85 00:04:09,300 --> 00:04:11,210 So, if you're like, "What Adriene?" 86 00:04:11,210 --> 00:04:15,880 we're wanting to create slow, steady, integrated movements 87 00:04:15,880 --> 00:04:17,460 rather than just, okay now, 88 00:04:17,460 --> 00:04:18,490 look up at your hands 89 00:04:18,490 --> 00:04:20,010 and maybe crunch the back of your neck. 90 00:04:20,010 --> 00:04:24,090 We wanna do a slow lift of the gaze up 91 00:04:24,090 --> 00:04:25,670 and then let's just let everything go 92 00:04:25,670 --> 00:04:26,850 by bending the knees, 93 00:04:26,850 --> 00:04:29,670 wiggling the fingertips and taking it slowly 94 00:04:29,670 --> 00:04:32,592 into a Forward Fold with bent knees. 95 00:04:34,170 --> 00:04:37,050 I'm gonna give Benji the dog, a little pet, 96 00:04:37,050 --> 00:04:40,140 'cause he's right here and I'm going to invite all of us 97 00:04:40,140 --> 00:04:42,554 to take it deep breath in 98 00:04:43,390 --> 00:04:44,780 and a long breath out. 99 00:04:44,780 --> 00:04:48,260 And as you exhale, relax the weight of your head 100 00:04:48,260 --> 00:04:51,520 and gently shake the head a little no and yes, 101 00:04:51,520 --> 00:04:53,370 back and forth. 102 00:04:53,370 --> 00:04:55,700 Knees are bent here. 103 00:04:55,700 --> 00:04:59,360 That awareness that we gained in the feet, 104 00:04:59,360 --> 00:05:02,653 all four corners of the feet, still at play here. 105 00:05:04,873 --> 00:05:07,830 And then lastly, we'll grab the opposite elbow 106 00:05:07,830 --> 00:05:09,930 with your opposite hand 107 00:05:09,930 --> 00:05:12,720 and just take three slow breaths here. 108 00:05:12,720 --> 00:05:16,270 You can find stillness and allow the breath to move you, 109 00:05:16,270 --> 00:05:20,201 or you can softly sway a little left to right. 110 00:05:24,040 --> 00:05:25,750 Nice, then release the arms, 111 00:05:25,750 --> 00:05:27,490 keep grounding through the feet. 112 00:05:27,490 --> 00:05:29,760 Bring the hands back up to the waistline, 113 00:05:29,760 --> 00:05:31,800 press in all four corners of the feet, 114 00:05:31,800 --> 00:05:33,980 really press into the heels. 115 00:05:33,980 --> 00:05:35,150 Ball joint of the big toe, 116 00:05:35,150 --> 00:05:36,290 ball joint in the pinky toes. 117 00:05:36,290 --> 00:05:38,420 You slowly come up with bent knees, 118 00:05:38,420 --> 00:05:43,380 rising back up to that super Mountain Pose. 119 00:05:44,220 --> 00:05:46,733 And this time, see if you can pull the elbows back 120 00:05:46,733 --> 00:05:48,680 just a little bit in space. 121 00:05:48,680 --> 00:05:50,750 Shoulder blades coming together, 122 00:05:50,750 --> 00:05:53,770 and maybe you can imagine them melting down, 123 00:05:53,770 --> 00:05:55,183 towards your heels. 124 00:05:56,170 --> 00:05:57,720 So we're back in our power pose. 125 00:05:57,720 --> 00:05:59,536 Take a deep breath in. 126 00:06:00,680 --> 00:06:03,893 Exhale to release the hands, Mountain Pose. 127 00:06:04,780 --> 00:06:08,110 Inhale to Volcano, reach the fingertips 128 00:06:08,110 --> 00:06:10,350 lots of energy up towards the sky. 129 00:06:10,350 --> 00:06:12,070 And exhale, bend the knees, 130 00:06:12,070 --> 00:06:15,880 wiggle the fingertips and float it all the way down 131 00:06:15,880 --> 00:06:18,623 back to that standing Forward Fold. 132 00:06:19,340 --> 00:06:22,120 Knees, nice and bent here. 133 00:06:22,120 --> 00:06:24,360 Deepen your breath. 134 00:06:24,360 --> 00:06:26,880 Feel that stretch in the low back 135 00:06:26,880 --> 00:06:29,453 and relax the weight of the head. 136 00:06:30,190 --> 00:06:32,850 Good, one more deep breath in here. 137 00:06:34,362 --> 00:06:36,650 And this time as you exhale, bend the knees more, 138 00:06:36,650 --> 00:06:38,940 bring your fingertips down to the mat, 139 00:06:38,940 --> 00:06:43,090 or to two blocks and we're gonna step the right foot back 140 00:06:43,090 --> 00:06:44,990 and lower the right knee. 141 00:06:44,990 --> 00:06:47,018 It's a big move. Take your time. 142 00:06:48,450 --> 00:06:50,820 Pad the knee with a blanket if you like, 143 00:06:50,820 --> 00:06:52,890 or you can even roll your mat, double it up, 144 00:06:52,890 --> 00:06:55,053 to create a little padding for the knee. 145 00:06:55,990 --> 00:06:57,870 Front knee over front ankle. 146 00:06:57,870 --> 00:07:01,130 We're gonna just set that. 147 00:07:01,130 --> 00:07:02,100 Spreading awareness 148 00:07:02,100 --> 00:07:05,760 through all four corners of the left foot, set that. 149 00:07:05,760 --> 00:07:07,500 Then flip your right foot, 150 00:07:07,500 --> 00:07:08,900 come onto the top of your right foot 151 00:07:08,900 --> 00:07:12,900 and press firmly into your right foot to slowly rise up, 152 00:07:12,900 --> 00:07:14,110 interlace the fingertips, 153 00:07:14,110 --> 00:07:16,327 bring them to the top of the left thigh. 154 00:07:17,820 --> 00:07:21,170 Now, imagine squeezing your inner thighs, 155 00:07:21,170 --> 00:07:22,770 towards the center. 156 00:07:22,770 --> 00:07:25,330 Towards the midline of your yoga mat, 157 00:07:25,330 --> 00:07:28,720 to find a little lift up from the pelvic floor. 158 00:07:28,720 --> 00:07:31,210 So we're not collapsing into the shape here, 159 00:07:31,210 --> 00:07:34,656 but we're engaging the body just enough, 160 00:07:34,656 --> 00:07:37,940 to support the joints, 161 00:07:37,940 --> 00:07:41,040 engage the muscles and find this energetic lift 162 00:07:41,040 --> 00:07:41,960 up through the chest. 163 00:07:41,960 --> 00:07:44,153 Just like we did in our super Mountain. 164 00:07:45,430 --> 00:07:46,330 So, you have options here. 165 00:07:46,330 --> 00:07:51,370 You can stay here with this nice support of the left thigh, 166 00:07:51,370 --> 00:07:52,777 hands on the left thigh. 167 00:07:53,602 --> 00:07:57,000 Or, we can start to bring the right hand 168 00:07:57,000 --> 00:07:59,233 all the way up and back. 169 00:08:00,230 --> 00:08:02,270 And then if you wanna take it one step further, 170 00:08:02,270 --> 00:08:04,411 we'll take both hands all the way up. 171 00:08:05,210 --> 00:08:06,830 Now, whatever stage you're at, 172 00:08:06,830 --> 00:08:09,070 keep the engagement of the legs. 173 00:08:09,070 --> 00:08:12,330 Maybe you start to sink a little bit deeper, 174 00:08:12,330 --> 00:08:14,690 into the posture 175 00:08:14,690 --> 00:08:17,040 and maybe you pull the left hip crease back, 176 00:08:17,040 --> 00:08:18,840 just a little bit in space. 177 00:08:18,840 --> 00:08:20,050 Take one breath here. 178 00:08:20,050 --> 00:08:23,540 Maybe lifting the heart, maybe lifting the gaze 179 00:08:23,540 --> 00:08:26,960 and then use your exhale to slowly 180 00:08:26,960 --> 00:08:29,720 bring it back down with control. 181 00:08:29,720 --> 00:08:32,450 Great and then we're gonna pull the left hip crease back 182 00:08:32,450 --> 00:08:34,400 and straighten the left leg here, 183 00:08:34,400 --> 00:08:35,910 but you can keep a soft bend. 184 00:08:35,910 --> 00:08:39,030 So we're just gonna find extension rather than straighten. 185 00:08:39,030 --> 00:08:40,930 And you're gonna flex your left toes up 186 00:08:40,930 --> 00:08:45,130 towards your face and breathe, breathe, breathe here. 187 00:08:45,130 --> 00:08:48,013 Right hip is over the right knee. 188 00:08:51,180 --> 00:08:53,540 And then from here, we'll plant the palms, 189 00:08:53,540 --> 00:08:54,850 walk it forward 190 00:08:54,850 --> 00:08:59,080 and just bring that left knee all the way back to the right. 191 00:08:59,080 --> 00:09:01,960 So now we're in a Tabletop Position. 192 00:09:01,960 --> 00:09:05,030 Walk the wrists underneath the shoulders. 193 00:09:05,030 --> 00:09:07,180 Nice neutral spine. 194 00:09:07,180 --> 00:09:09,430 Drop the belly, open the chest, 195 00:09:09,430 --> 00:09:10,849 look forward. 196 00:09:11,490 --> 00:09:13,750 Exhale, round the spine. 197 00:09:13,750 --> 00:09:17,300 Chin to chest, navel draws up towards the spine, 198 00:09:17,300 --> 00:09:18,473 or towards the ceiling. 199 00:09:19,370 --> 00:09:20,730 Again, Cow Pose. 200 00:09:20,730 --> 00:09:23,960 We drop the belly, open the chest, 201 00:09:23,960 --> 00:09:25,810 look forward. 202 00:09:25,810 --> 00:09:28,500 With your breath, exhale slow and steady, 203 00:09:28,500 --> 00:09:32,160 start at the tailbone and travel all the way up the spine. 204 00:09:32,160 --> 00:09:33,460 Finding that curvature, 205 00:09:33,460 --> 00:09:36,040 'til the crown of the head drops to ground. 206 00:09:36,040 --> 00:09:37,220 One more like this. 207 00:09:37,220 --> 00:09:40,116 Inhale, drop the belly, slow. 208 00:09:41,220 --> 00:09:42,300 Open the chest. 209 00:09:42,300 --> 00:09:45,340 Look forward, tailbone up towards the sky. 210 00:09:45,340 --> 00:09:48,050 And then exhale, reverse it. 211 00:09:48,050 --> 00:09:50,210 Slow and steady. 212 00:09:51,350 --> 00:09:53,720 We're moving the energy 213 00:09:53,720 --> 00:09:56,986 that runs up and down the spine. 214 00:09:57,950 --> 00:10:01,640 Beautiful. Inhale to a nice neutral spine. 215 00:10:01,640 --> 00:10:02,473 Listen carefully. 216 00:10:02,473 --> 00:10:05,050 You're gonna walk the hands forward. 217 00:10:05,050 --> 00:10:06,530 Curl the toes under. 218 00:10:06,530 --> 00:10:07,760 Keep the knees bent 219 00:10:07,760 --> 00:10:12,860 as you slowly lift the hips up for a Downward Facing Dog. 220 00:10:12,860 --> 00:10:14,680 Now take a breath here. 221 00:10:14,680 --> 00:10:17,110 Make sure you're not holding your breath. 222 00:10:18,130 --> 00:10:22,660 Good and then slowly lower the knees down and reset. 223 00:10:22,660 --> 00:10:24,710 Spread the fingertips wide, 224 00:10:24,710 --> 00:10:25,980 toes are curled under. 225 00:10:25,980 --> 00:10:28,990 Take a deep breath in. Let's just check it out 226 00:10:28,990 --> 00:10:30,500 and here we go. 227 00:10:30,500 --> 00:10:33,060 Hips up high knees, slightly bent. 228 00:10:33,060 --> 00:10:35,220 Don't worry about getting your heels to the ground. 229 00:10:35,220 --> 00:10:38,400 This time, melting the heart closer towards the legs. 230 00:10:38,400 --> 00:10:40,190 Just check it out. 231 00:10:40,190 --> 00:10:42,450 We're shaking. We're not holding our breath. 232 00:10:42,450 --> 00:10:45,610 We're alive. We got this. Slow and steady knees 233 00:10:45,610 --> 00:10:47,426 come all the way back down. 234 00:10:48,350 --> 00:10:50,139 Good. Take a moment. 235 00:10:50,139 --> 00:10:52,016 Reset. 236 00:10:52,016 --> 00:10:54,160 If you need to rotate the wrists one way 237 00:10:54,160 --> 00:10:56,023 and then the other, maybe we do that. 238 00:10:57,110 --> 00:10:58,580 And last time here we go. 239 00:10:58,580 --> 00:10:59,750 Lifting the hips up, 240 00:10:59,750 --> 00:11:03,130 this time maybe we start to anchor 241 00:11:03,130 --> 00:11:04,390 through the heels a little more, 242 00:11:04,390 --> 00:11:06,855 but do not worry about the heels actually touching the ground. 243 00:11:06,855 --> 00:11:10,090 It's more of the intention of finding that extension, 244 00:11:10,090 --> 00:11:13,320 that length through the back of the leg. 245 00:11:13,320 --> 00:11:14,881 Hips up high. 246 00:11:15,570 --> 00:11:17,136 Heart melting. 247 00:11:17,880 --> 00:11:19,840 The head is below the heart here. 248 00:11:19,840 --> 00:11:23,520 We're getting that fresh blood flow going. 249 00:11:23,520 --> 00:11:24,470 Breathe deep. 250 00:11:24,470 --> 00:11:26,950 You're here for one more breath 251 00:11:26,950 --> 00:11:30,179 in and out, 252 00:11:30,179 --> 00:11:33,440 and slow descend of the knees down. 253 00:11:33,440 --> 00:11:34,273 Awesome. 254 00:11:34,273 --> 00:11:37,930 From here, walk the hands all the way up the thighs. 255 00:11:37,930 --> 00:11:39,780 You're gonna to come to sit on your heels 256 00:11:39,780 --> 00:11:41,610 and lift your heart. 257 00:11:41,610 --> 00:11:44,040 If this is too much, bring your fists, 258 00:11:44,040 --> 00:11:47,270 your knuckles to the ground for a little support. 259 00:11:47,270 --> 00:11:50,811 We're here for one big breath cycle in. 260 00:11:53,600 --> 00:11:55,253 And out. 261 00:11:56,700 --> 00:11:57,660 Beautiful. 262 00:11:57,660 --> 00:11:59,410 Walk it back, 263 00:11:59,410 --> 00:12:01,370 hands come forward. 264 00:12:01,370 --> 00:12:03,500 We're gonna lift the right knee this time 265 00:12:03,500 --> 00:12:06,260 and send the right foot all the way up, 266 00:12:06,260 --> 00:12:10,210 left knee back for our low lunge. 267 00:12:10,210 --> 00:12:12,690 Press into all four corners of the right foot, 268 00:12:12,690 --> 00:12:14,730 always working from the ground up. 269 00:12:14,730 --> 00:12:16,960 Right knee is over that right ankle. 270 00:12:16,960 --> 00:12:19,190 We're feeling that big stretch in the legs, 271 00:12:19,190 --> 00:12:21,400 the hips, the groin. 272 00:12:21,400 --> 00:12:23,260 Then flip the left foot down. 273 00:12:23,260 --> 00:12:26,090 Root down through the top of this left foot, 274 00:12:26,090 --> 00:12:27,680 squeeze the inner thighs in the midline, 275 00:12:27,680 --> 00:12:29,200 as you interlace the fingertips 276 00:12:29,200 --> 00:12:31,620 and bring them to the top of the right thigh. 277 00:12:31,620 --> 00:12:34,980 Move nice and slow, with control. 278 00:12:34,980 --> 00:12:38,940 Feel it out, get in the habit of really feeling things out 279 00:12:38,940 --> 00:12:40,577 in your practice. 280 00:12:42,650 --> 00:12:45,445 Moving from a place of connection. 281 00:12:47,980 --> 00:12:49,590 And same thing as before, 282 00:12:49,590 --> 00:12:51,130 we'll squeeze the inner thighs together, 283 00:12:51,130 --> 00:12:53,230 lift up from the pelvic floor. 284 00:12:53,230 --> 00:12:55,730 Right hand can stay on the top of the right thigh 285 00:12:55,730 --> 00:12:58,663 as we send the left fingertips up towards the sky. 286 00:13:00,690 --> 00:13:02,803 I said that very Southern. Sky. 287 00:13:02,803 --> 00:13:04,180 (chuckles) 288 00:13:05,270 --> 00:13:08,290 Or we can take both arms up. 289 00:13:08,290 --> 00:13:09,950 So we have lots of options, 290 00:13:09,950 --> 00:13:14,160 both hands down, one arm up, or both arms. 291 00:13:14,160 --> 00:13:16,140 Inhale to lift the chest, 292 00:13:16,140 --> 00:13:18,733 maybe pull the right hip crease back in space, 293 00:13:18,733 --> 00:13:20,290 sink a little lower. 294 00:13:21,170 --> 00:13:25,200 And exhale to slowly bring it back down, 295 00:13:25,200 --> 00:13:27,220 fingertips to the mat. 296 00:13:27,220 --> 00:13:30,010 Now, send the hips, send the buttocks back, 297 00:13:30,010 --> 00:13:32,620 extend through the right leg this time 298 00:13:32,620 --> 00:13:34,340 and flex your right foot. 299 00:13:34,340 --> 00:13:36,600 Should feel a deep, deep stretch here, 300 00:13:36,600 --> 00:13:37,910 towards your face. 301 00:13:37,910 --> 00:13:39,430 So, that just means you're really reaching 302 00:13:39,430 --> 00:13:43,223 your toes back towards your eyes here. 303 00:13:44,760 --> 00:13:48,110 The right hip crease is pulling back 304 00:13:48,110 --> 00:13:52,710 and I'm pressing still firmly into my left foot. 305 00:13:53,330 --> 00:13:55,570 Just always kind of staying curious about how 306 00:13:55,570 --> 00:14:00,250 I'm stacking the bones, keeping my home practice really safe 307 00:14:00,250 --> 00:14:01,992 and sustainable, 308 00:14:03,380 --> 00:14:05,800 so that you can get really, really strong. 309 00:14:06,670 --> 00:14:08,970 And feel really, really good. 310 00:14:08,970 --> 00:14:11,740 Alright, roll through that right foot, 311 00:14:11,740 --> 00:14:12,830 plant the palms. 312 00:14:12,830 --> 00:14:15,730 We're gonna come back to all fours. 313 00:14:15,730 --> 00:14:18,760 This time, we're gonna widen the knees, 314 00:14:18,760 --> 00:14:23,860 as wide as the mat and bring the toes together to touch. 315 00:14:23,860 --> 00:14:27,070 Inhale, drop the belly, just like we did in Cow Pose. 316 00:14:27,070 --> 00:14:28,010 Look forward. 317 00:14:28,010 --> 00:14:30,920 Really feel like you're just hang with me. 318 00:14:30,920 --> 00:14:33,030 Your heart energy's shooting forward. 319 00:14:33,030 --> 00:14:37,830 So, you really have to bring an awareness of your attitude 320 00:14:37,830 --> 00:14:40,143 and your energy to some of these shapes. 321 00:14:41,150 --> 00:14:43,150 Send your heart energy forward. 322 00:14:43,150 --> 00:14:44,780 Let it radiate. 323 00:14:44,780 --> 00:14:45,940 Why not, give it a try? 324 00:14:45,940 --> 00:14:49,311 And then exhale, send the hips back. 325 00:14:49,311 --> 00:14:53,480 Reach the arms forward, Extended Child's Pose. 326 00:14:53,480 --> 00:14:55,330 So, big opening through the shoulders, 327 00:14:55,330 --> 00:14:57,020 big opening through the hips. 328 00:14:57,020 --> 00:14:58,870 If you have your blanket there, 329 00:14:58,870 --> 00:15:02,200 you can roll it up, or fold it up to create a little pillow 330 00:15:02,200 --> 00:15:03,548 for your head. 331 00:15:04,120 --> 00:15:05,430 Bring the earth up to you. 332 00:15:05,430 --> 00:15:08,573 That is why these props are here to support you. 333 00:15:09,820 --> 00:15:11,970 Help you find what feels good. 334 00:15:11,970 --> 00:15:14,510 If you feel comfortable, close your eyes 335 00:15:15,580 --> 00:15:18,766 and listen to the sound of your breath here. 336 00:15:33,502 --> 00:15:35,477 And the slowly, 337 00:15:36,540 --> 00:15:38,720 carve a line just with your nose, 338 00:15:38,720 --> 00:15:40,330 forward, up and back. 339 00:15:40,330 --> 00:15:43,090 Finding a little integration in the neck. 340 00:15:43,090 --> 00:15:44,160 So nice and slow 341 00:15:44,160 --> 00:15:49,110 always aware of the neck. 342 00:15:49,110 --> 00:15:51,550 Just be really mindful. 343 00:15:51,550 --> 00:15:53,530 Don't want you to hurt yourself here. 344 00:15:53,530 --> 00:15:54,810 I want this to feel good. 345 00:15:54,810 --> 00:15:56,900 We're looking forward. 346 00:15:56,900 --> 00:15:58,420 We're breathing. 347 00:15:58,420 --> 00:16:02,020 Upper arm bones are relaxing down, 348 00:16:02,020 --> 00:16:03,910 so away from the ears. 349 00:16:03,910 --> 00:16:07,520 And then you're just gonna take this forward gaze 350 00:16:07,520 --> 00:16:08,930 and follow it through. 351 00:16:08,930 --> 00:16:11,840 So, pull the hands back in space. 352 00:16:11,840 --> 00:16:12,673 Come forward. 353 00:16:12,673 --> 00:16:15,560 You're gonna walk the knees underneath the hips 354 00:16:15,560 --> 00:16:19,400 and then just slowly melt all the way to the belly. 355 00:16:19,400 --> 00:16:21,840 So, hips come to the ground. 356 00:16:21,840 --> 00:16:23,829 We come all the way through. 357 00:16:24,490 --> 00:16:27,870 And I'm right here, smelling Benji's paws. 358 00:16:27,870 --> 00:16:31,192 My hands are underneath the shoulders. 359 00:16:31,192 --> 00:16:34,252 I'm gonna squeeze the elbows into the side body here. 360 00:16:35,410 --> 00:16:37,540 Press the tops of the feet into the earth. 361 00:16:37,540 --> 00:16:40,300 Press your pubic bone into the mat. 362 00:16:40,300 --> 00:16:41,960 Inhale, baby Cobra. 363 00:16:41,960 --> 00:16:44,410 We open the chest and we just look forward. 364 00:16:44,410 --> 00:16:46,340 So, we're not taking it all the way up. 365 00:16:46,340 --> 00:16:47,610 Just forward. 366 00:16:47,610 --> 00:16:51,020 Starting to check in with the muscles of the back. 367 00:16:52,230 --> 00:16:54,514 And the flexibility of the spine. 368 00:16:56,250 --> 00:16:59,410 Nice awareness of our foundation here. 369 00:16:59,410 --> 00:17:01,050 You guys are doing great. 370 00:17:01,050 --> 00:17:04,490 Inhale in deeply, one last breath. 371 00:17:04,490 --> 00:17:07,730 And then exhale to let it go. 372 00:17:07,730 --> 00:17:12,050 Curl the toes under, press up to all fours 373 00:17:12,050 --> 00:17:14,950 inhale in, spread the fingertips. 374 00:17:14,950 --> 00:17:17,403 Exhale, lift the left knee. 375 00:17:18,490 --> 00:17:19,490 Good. 376 00:17:19,490 --> 00:17:21,210 Inhale in again. 377 00:17:21,210 --> 00:17:22,970 Exhale, lift the right knee. 378 00:17:22,970 --> 00:17:24,740 Feel your core engage. 379 00:17:24,740 --> 00:17:27,260 We only have one Plank Pose in this whole practice 380 00:17:27,260 --> 00:17:28,700 and this is it. 381 00:17:28,700 --> 00:17:31,080 Crown of the head is forward. 382 00:17:31,080 --> 00:17:33,490 Think about that length in the spine. 383 00:17:33,490 --> 00:17:35,810 So your neck is an extension of the spine here. 384 00:17:35,810 --> 00:17:37,194 Nice and long. 385 00:17:38,250 --> 00:17:40,120 Hug the front body. 386 00:17:40,120 --> 00:17:42,520 So your belly draws up. 387 00:17:42,520 --> 00:17:45,100 Hug the front body up to meet the back body. 388 00:17:45,100 --> 00:17:47,530 The shoulder blades melt left to right. 389 00:17:47,530 --> 00:17:48,740 Heels reach back. 390 00:17:48,740 --> 00:17:51,080 We're here for three, we're shaking. 391 00:17:51,080 --> 00:17:53,000 We're building heat for two 392 00:17:53,000 --> 00:17:57,060 and on the one the knees slowly kiss the ground 393 00:17:57,060 --> 00:17:59,540 and we walk them all the way forward. 394 00:17:59,540 --> 00:18:02,770 Swing the feet and the ankles to one side, 395 00:18:02,770 --> 00:18:05,300 and we come to a seat. 396 00:18:05,300 --> 00:18:07,580 We finally come off the wrists here. 397 00:18:07,580 --> 00:18:09,040 Nice work. 398 00:18:09,040 --> 00:18:11,260 We're gonna bring the blanket if you have it, 399 00:18:11,260 --> 00:18:13,080 perhaps back underneath the hips 400 00:18:13,080 --> 00:18:17,580 for a little support, 401 00:18:17,580 --> 00:18:19,658 so we can sit up tall. 402 00:18:20,860 --> 00:18:22,660 Now, send the legs out long 403 00:18:22,660 --> 00:18:25,793 and we're gonna bend the knees just slightly here. 404 00:18:26,940 --> 00:18:30,810 Now, inhale fingertips reach forward, up and back. 405 00:18:30,810 --> 00:18:33,220 Really pull the thumbs back in space, 406 00:18:33,220 --> 00:18:36,470 lift your chest, find length through the side body. 407 00:18:36,470 --> 00:18:39,630 And then slowly as you breathe out, 408 00:18:39,630 --> 00:18:42,560 we're gonna reach the fingertips forward towards the feet. 409 00:18:42,560 --> 00:18:45,990 Now, they may come to the tops of the thighs here. 410 00:18:45,990 --> 00:18:47,810 They may come to the knees. 411 00:18:47,810 --> 00:18:50,970 Maybe you are able to get a little closer to the ankles 412 00:18:50,970 --> 00:18:52,210 and the feet is just, 413 00:18:52,210 --> 00:18:55,280 it is giving us like a place to reach towards. 414 00:18:55,280 --> 00:18:59,410 So, don't get upset if you can't touch your toes. 415 00:18:59,410 --> 00:19:01,809 Maybe one day. 416 00:19:01,809 --> 00:19:04,100 And then relax the weight of the head over 417 00:19:04,100 --> 00:19:08,773 into this calming posture. 418 00:19:10,010 --> 00:19:13,630 Seated Forward Fold, Paschimottanasana. 419 00:19:13,630 --> 00:19:16,300 Close your eyes, and we're gonna start to 420 00:19:16,300 --> 00:19:18,956 slow down the breath. 421 00:19:20,130 --> 00:19:23,540 And just notice how a little bit of practice 422 00:19:23,540 --> 00:19:25,358 can go a long way. 423 00:19:33,342 --> 00:19:37,480 And take a second here to just notice how you're feeling 424 00:19:37,480 --> 00:19:41,450 and feel your breath. 425 00:19:41,450 --> 00:19:43,640 The rise of the inhale. 426 00:19:45,741 --> 00:19:48,434 And the fall of the exhale. 427 00:19:54,710 --> 00:19:57,660 Using this practice 428 00:19:57,660 --> 00:20:00,110 as an opportunity not to master yoga, 429 00:20:00,110 --> 00:20:02,110 but to start to get to know yourself 430 00:20:02,110 --> 00:20:06,370 and understand your mind-body connection 431 00:20:07,400 --> 00:20:09,247 a little bit better. 432 00:20:14,550 --> 00:20:16,850 Taking a moment at the end of each practice 433 00:20:16,850 --> 00:20:18,769 to get quiet 434 00:20:22,340 --> 00:20:23,970 and integrate. 435 00:20:28,300 --> 00:20:31,475 Nice. Then slowly begin to roll it up. 436 00:20:33,230 --> 00:20:35,740 We're gonna bend one knee and then the other 437 00:20:35,740 --> 00:20:38,640 and just come to a cross-legged seat. 438 00:20:38,640 --> 00:20:41,520 Keep your eyes closed here if you like, 439 00:20:41,520 --> 00:20:43,300 or you can come to a soft gaze 440 00:20:43,300 --> 00:20:45,890 and we'll just bring the hands together 441 00:20:45,890 --> 00:20:48,359 at the heart center to finish. 442 00:20:49,940 --> 00:20:52,041 Sit up nice and tall. 443 00:20:53,030 --> 00:20:54,950 Give thanks for this moment. 444 00:20:54,950 --> 00:20:56,802 And if it was challenging, 445 00:20:56,802 --> 00:20:58,836 that's the ticket. 446 00:20:59,728 --> 00:21:04,030 The hardest part is showing up and we did just that. 447 00:21:04,030 --> 00:21:06,090 Thank you for sharing your valuable time 448 00:21:06,090 --> 00:21:08,652 and energy with me. Hope to see you again soon. 449 00:21:09,703 --> 00:21:11,465 Let's take a deep breath in. 450 00:21:12,610 --> 00:21:15,763 And exhale to seal the deal. 451 00:21:16,790 --> 00:21:18,937 Take good care. Namaste. 452 00:21:20,715 --> 00:21:24,180 (upbeat music)