1
00:00:00,279 --> 00:00:02,100
- What's up everyone,
Welcome to Yoga with Adriene.

2
00:00:02,100 --> 00:00:04,200
I'm Adriene,
and today on the channel

3
00:00:04,200 --> 00:00:08,400
we have on the go yoga,
or street yoga.

4
00:00:08,400 --> 00:00:12,740
Take your yoga off the
mat and into your everyday.

5
00:00:12,740 --> 00:00:15,660
This is something that
I thought fell in line with

6
00:00:15,660 --> 00:00:19,680
our Back to Basics month
just remembering that yes,

7
00:00:19,680 --> 00:00:22,860
the yoga's about the poses,
but we can take the principles

8
00:00:22,860 --> 00:00:25,170
of yoga and our experiences
and the tools of yoga and

9
00:00:25,170 --> 00:00:26,880
all those yummy
things that we

10
00:00:26,880 --> 00:00:28,880
talk about all the time 
off the mat too.

11
00:00:28,880 --> 00:00:34,170
And so, you can do this video 
in your street clothes. Yay!

12
00:00:34,170 --> 00:00:36,180
You can memorize
these little things

13
00:00:36,180 --> 00:00:38,640
and let them inspire
you to do things off your mat.

14
00:00:38,640 --> 00:00:39,960
Maybe you're waiting in line,

15
00:00:39,960 --> 00:00:42,110
maybe you're
waiting for class to start,

16
00:00:42,110 --> 00:00:44,060
maybe it's a
study break for you,

17
00:00:44,060 --> 00:00:47,220
maybe you're super pissed
off and you exit a room to cool

18
00:00:47,220 --> 00:00:50,260
off and so you have these
things at your fingertips.

19
00:00:50,260 --> 00:00:52,320
Kind of what you do 
with it is totally up to you,

20
00:00:52,320 --> 00:00:55,260
but this is just a reminder and
a little play time for us all

21
00:00:55,260 --> 00:00:58,620
to remember that you don't
have to always have 15 minutes,

22
00:00:58,620 --> 00:01:01,260
a yoga mat, and some
shmancy tight pants on.

23
00:01:02,280 --> 00:01:03,900
Dang it,
I'm wearing tight pants.

24
00:01:03,900 --> 00:01:05,800
But you can do this
in your street clothes.

25
00:01:05,800 --> 00:01:09,060
Alright, let's hop
on the mat, or not.

26
00:01:09,060 --> 00:01:12,761
Let's hop into our bodies
and learn some street yoga.

27
00:01:13,658 --> 00:01:17,024
(upbeat music)

28
00:01:24,440 --> 00:01:27,420
Alright, so the first pose 
we're going to learn today

29
00:01:27,420 --> 00:01:30,050
or practice
today is Mountain Pose.

30
00:01:30,050 --> 00:01:32,100
This is definitely a situation

31
00:01:32,100 --> 00:01:35,000
where there is more
than meets the eye,

32
00:01:35,000 --> 00:01:36,600
kinda more always available.

33
00:01:36,600 --> 00:01:38,540
And this is the number one pose

34
00:01:38,540 --> 00:01:41,040
that I think I've
taken into my everyday life.

35
00:01:41,040 --> 00:01:44,460
So I take off the
mat and into my world.

36
00:01:44,460 --> 00:01:46,270
We're going to
practice it together.

37
00:01:46,270 --> 00:01:50,820
This may be a beginning
Mountain practice for you,

38
00:01:50,820 --> 00:01:53,830
so you might just start slow and
begin to connect to the feet.

39
00:01:53,830 --> 00:01:55,310
If you're 
deepening your practice

40
00:01:55,310 --> 00:01:57,500
or you're reminding
yourself of these principles,

41
00:01:57,500 --> 00:01:58,800
really start to breathe deep,

42
00:01:58,800 --> 00:02:00,600
even here, even in this
quick little sequence,

43
00:02:00,600 --> 00:02:02,040
nice, full breaths.

44
00:02:02,040 --> 00:02:05,280
Everyone, let's come feet
hip width apart to start.

45
00:02:05,280 --> 00:02:07,130
Go ahead and lift your toes.

46
00:02:07,130 --> 00:02:08,760
Press into all 
four corners of the feet

47
00:02:08,760 --> 00:02:10,290
so you're gonna press 
into the ball joint of

48
00:02:10,290 --> 00:02:13,170
the big toe then the ball
joint of the pinky toe and

49
00:02:13,170 --> 00:02:15,900
then really shift your
weight back into your heels.

50
00:02:15,900 --> 00:02:17,400
Then release your toes down.

51
00:02:18,720 --> 00:02:20,930
And then we're
just gonna rock front,

52
00:02:20,930 --> 00:02:23,580
rock back,
rock front, rock back.

53
00:02:23,580 --> 00:02:25,230
And you might 
close your eyes once

54
00:02:25,230 --> 00:02:27,566
you know what you're doing
(chuckles)

55
00:02:27,566 --> 00:02:30,420
and just feel where
you're carrying your weight.

56
00:02:30,420 --> 00:02:33,860
And then, we'll soften the
knees and see if we can spread

57
00:02:33,860 --> 00:02:36,380
awareness out through all
four corners of the feet.

58
00:02:36,380 --> 00:02:38,160
So you might not close
your eyes and rock front,

59
00:02:38,160 --> 00:02:40,520
rock back anywhere in place,

60
00:02:40,520 --> 00:02:44,540
but you can connect to your
feet even if they're in shoes

61
00:02:44,540 --> 00:02:47,230
and just draw energy up
from the earth as you spread

62
00:02:47,230 --> 00:02:50,760
awareness
throughout the whole foot.

63
00:02:50,760 --> 00:02:53,160
Then to keep 
drawing energy up the body.

64
00:02:53,160 --> 00:02:54,600
And we'll just take a 
couple of breaths here as

65
00:02:54,600 --> 00:02:56,520
we loop the shoulders
forward, up and back.

66
00:02:56,520 --> 00:02:59,340
So big breath in,
soft knees.

67
00:02:59,340 --> 00:03:00,541
And on a big breath out,

68
00:03:00,541 --> 00:03:02,520
kinda tack a little weight in
your fingertips here.

69
00:03:02,520 --> 00:03:05,880
Begin to open up
through the ears, the shoulders.

70
00:03:05,880 --> 00:03:07,200
Open up through the ears?

71
00:03:07,200 --> 00:03:08,820
You know what I mean.

72
00:03:08,820 --> 00:03:12,210
So, a couple more
loops here on your own.

73
00:03:12,210 --> 00:03:13,800
So we just tackled the feet,

74
00:03:13,800 --> 00:03:15,660
we drew energy up 
through the body,

75
00:03:15,660 --> 00:03:16,860
we looped the shoulders,

76
00:03:16,860 --> 00:03:18,600
we found a little
energy in the fingertips.

77
00:03:18,600 --> 00:03:21,400
Now draw energy up
through the crown of the head.

78
00:03:21,400 --> 00:03:23,220
And see if you can grow a little

79
00:03:23,220 --> 00:03:26,065
bit taller and
longer through the torso.

80
00:03:27,360 --> 00:03:29,820
Now this is something
you can do anytime anywhere,

81
00:03:29,820 --> 00:03:31,440
I think, within reason,

82
00:03:31,440 --> 00:03:34,490
so don't get all fancy
on me in the comment box.

83
00:03:34,490 --> 00:03:37,260
Tuck your pelvis,
let your tailbone grow heavy.

84
00:03:37,260 --> 00:03:38,820
Imagine the crown of the head

85
00:03:38,820 --> 00:03:40,860
is like the tip or
the top of the mountain.

86
00:03:40,860 --> 00:03:45,648
The fingertips, the arms,
gently down at the sides.

87
00:03:47,040 --> 00:03:51,160
Take a deep breath in,
and a deep breath out.

88
00:03:52,380 --> 00:03:55,354
Deep breath in.

89
00:03:55,354 --> 00:03:58,800
Long breath out.

90
00:03:58,800 --> 00:04:00,360
Cool, to finish
Mountain Pose today,

91
00:04:00,360 --> 00:04:02,340
this is a great
thing I can do in line,

92
00:04:02,340 --> 00:04:04,240
waiting,
or any time really.

93
00:04:04,240 --> 00:04:06,900
I'm gonna interlace the
fingertips behind my tailbone

94
00:04:08,580 --> 00:04:12,150
and draw the knuckles
down and away as I open out,

95
00:04:12,150 --> 00:04:14,160
just opening the chest.
A lot of us do this naturally,

96
00:04:14,160 --> 00:04:16,910
so if you do this with a
little awareness of your feet,

97
00:04:16,910 --> 00:04:18,240
a little softness in the knees,

98
00:04:18,240 --> 00:04:19,860
and an openness of
the chest and heart,

99
00:04:19,860 --> 00:04:22,030
I think you can
really turn your day around.

100
00:04:22,030 --> 00:04:23,520
So take a deep breath in here,

101
00:04:23,520 --> 00:04:26,473
lift your sternum 
up towards the sky.

102
00:04:26,473 --> 00:04:29,671
And then release.
Shake it off.

103
00:04:30,790 --> 00:04:32,300
Alright, next thing 
we're gonna do,

104
00:04:32,300 --> 00:04:34,280
we're gonna keep 
the feet hip width apart

105
00:04:34,280 --> 00:04:36,910
so you can build 
this off of your Mountain.

106
00:04:36,910 --> 00:04:38,340
And we're gonna 
take the hands to

107
00:04:38,340 --> 00:04:39,600
the hips here,
loop the shoulders,

108
00:04:39,600 --> 00:04:41,640
open the chest,
lift your heart.

109
00:04:41,640 --> 00:04:43,440
So coming out
of this un-crumple.

110
00:04:43,440 --> 00:04:45,840
We tend to go into
our habitual selves

111
00:04:45,840 --> 00:04:48,480
when we're waiting
or just on the go,

112
00:04:48,480 --> 00:04:51,600
sinking into one hip,
hunching over, of course,

113
00:04:51,600 --> 00:04:54,240
the cell phone back.

114
00:04:54,240 --> 00:04:55,980
We're trying to give ourselves

115
00:04:55,980 --> 00:04:58,560
a little stretch here
to come out of that

116
00:04:58,560 --> 00:05:00,420
and re-program, hopefully.

117
00:05:00,420 --> 00:05:02,220
Hands come to
the waistline here,

118
00:05:02,220 --> 00:05:03,840
we stand up nice and tall.

119
00:05:03,840 --> 00:05:05,400
Then I'll take my
right fingertips,

120
00:05:05,400 --> 00:05:08,820
reach 'em up and over,
nice and easy.

121
00:05:08,820 --> 00:05:12,480
This is something you
can do in a public place.

122
00:05:12,480 --> 00:05:14,160
You can either
really embrace it,

123
00:05:14,160 --> 00:05:17,400
or you can just close your eyes

124
00:05:17,400 --> 00:05:20,830
or soften your gaze and get
a little side body stretch in.

125
00:05:20,830 --> 00:05:24,420
So take a deep breath in,
and a long breath out.

126
00:05:24,420 --> 00:05:27,120
Relax your shoulders.
One more deep breath in.

127
00:05:27,120 --> 00:05:29,400
And then we'll come
to center and switch.

128
00:05:29,400 --> 00:05:32,085
Nothing fancy here,
nice and easy.

129
00:05:35,177 --> 00:05:36,900
Stretching through
the left side body now.

130
00:05:36,900 --> 00:05:39,259
Again, notice that the shoulders
are starting to creep up here

131
00:05:39,259 --> 00:05:40,830
so relax them down.

132
00:05:40,830 --> 00:05:43,320
Find a little movement,
find what feels good.

133
00:05:43,320 --> 00:05:46,080
And then we'll
take a deep breath in,

134
00:05:46,080 --> 00:05:49,783
and then use the
exhale to shake it off.

135
00:05:50,930 --> 00:05:53,190
Okay, the next thing we're
gonna do is a nice quad stretch.

136
00:05:53,190 --> 00:05:54,870
Really connecting 
to the lower body

137
00:05:54,870 --> 00:05:57,660
and really
doing it in a mindful way.

138
00:05:57,660 --> 00:06:00,060
Chances are you've done
this stretch before naturally,

139
00:06:00,060 --> 00:06:03,894
especially if you like 
to run, walk, or jog.

140
00:06:05,130 --> 00:06:07,320
But we're gonna do it with
a little more intention,

141
00:06:07,320 --> 00:06:08,880
so really spreading awareness

142
00:06:08,880 --> 00:06:10,560
through your left foot as
you shift your weight over.

143
00:06:10,560 --> 00:06:13,080
So we're not just
collapsing into that leg,

144
00:06:13,080 --> 00:06:15,850
but we're really keeping
that lift that we connect to in

145
00:06:15,850 --> 00:06:18,739
Mountain Pose as we
grab the right ankle,

146
00:06:18,739 --> 00:06:22,200
connect to our balance to hold
onto that stability and focus

147
00:06:22,200 --> 00:06:25,140
you might find a
little point on the floor,

148
00:06:25,140 --> 00:06:27,180
or on the wall,
or something in front of you,

149
00:06:27,180 --> 00:06:31,547
around you,
to place your gaze upon.

150
00:06:33,440 --> 00:06:35,140
And then, when you've 
caught up with me here

151
00:06:35,140 --> 00:06:37,303
we're going to connect to
just that center channel

152
00:06:37,303 --> 00:06:39,690
of energy as it draws up.

153
00:06:39,690 --> 00:06:41,775
And you can do this 
kind of inconspicuously,

154
00:06:41,775 --> 00:06:45,120
or you can just go balls out.
(chuckles) Right?

155
00:06:45,120 --> 00:06:48,960
I tend to go balls
out a little bit more.

156
00:06:48,960 --> 00:06:50,580
I think this channel 
has just kinda opened me up

157
00:06:50,580 --> 00:06:54,840
to blammin' out some
Warrior II at the taco stand.

158
00:06:54,840 --> 00:06:56,640
But you want to
be true to yourself,

159
00:06:56,640 --> 00:06:57,960
you don't want to be
annoying to other people.

160
00:06:57,960 --> 00:06:59,730
You want it to feel good,

161
00:06:59,730 --> 00:07:01,800
but also,
just be mindful of others.

162
00:07:01,800 --> 00:07:04,920
Whatever, stretch.
Do your yoga, be bold.

163
00:07:04,920 --> 00:07:07,500
What's that quote,
that Marianne Cummings quote

164
00:07:07,500 --> 00:07:10,630
that Nelson Mandela shares?

165
00:07:10,630 --> 00:07:12,900
Anyway, rambling, quad stretch.

166
00:07:12,900 --> 00:07:14,400
Hug the right
knee into the center,

167
00:07:14,400 --> 00:07:16,020
lift your heart.

168
00:07:16,020 --> 00:07:18,900
Stand up nice and tall and then
just notice if you are rolling,

169
00:07:18,900 --> 00:07:20,220
this is a hard core tendency

170
00:07:20,220 --> 00:07:23,180
onto the outer edge of your
standing leg or the inner arch,

171
00:07:23,180 --> 00:07:25,150
and see if you can really
spread awareness through

172
00:07:25,150 --> 00:07:29,520
all four corners of the feet just
as we did in our Mountain Pose.

173
00:07:29,520 --> 00:07:31,380
Then breathe deep here, 
wherever you are,

174
00:07:31,380 --> 00:07:33,180
just be where you are today so

175
00:07:33,180 --> 00:07:35,190
if your heel's not
coming into the buttock,

176
00:07:35,190 --> 00:07:38,100
no worries, in time that 
muscle will get nice and long.

177
00:07:38,100 --> 00:07:40,370
If you're feeling adventurous,
reach your left fingertips

178
00:07:40,370 --> 00:07:44,040
around to
interlace with your right.

179
00:07:44,040 --> 00:07:47,700
Then loop the shoulders
and lift the armpit chest.

180
00:07:47,700 --> 00:07:49,136
So we're here.

181
00:07:50,280 --> 00:07:51,950
Breathe deep,

182
00:07:51,950 --> 00:07:53,700
bring a little
energy to your right foot,

183
00:07:53,700 --> 00:07:55,500
so you might flex
that right foot strong,

184
00:07:55,500 --> 00:07:56,940
or you can point the toes,

185
00:07:56,940 --> 00:08:00,020
but nice full
body connect here.

186
00:08:00,020 --> 00:08:02,835
Take one more deep breath.

187
00:08:02,835 --> 00:08:04,830
And then exhale, release.

188
00:08:04,830 --> 00:08:06,240
Awesome, same thing 
on the other side.

189
00:08:06,240 --> 00:08:07,537
Super easy here as we

190
00:08:07,537 --> 00:08:09,780
spread awareness
through the right foot,

191
00:08:09,780 --> 00:08:11,800
catch the left ankle,

192
00:08:11,800 --> 00:08:13,920
squeeze that left knee 
into the center line,

193
00:08:13,920 --> 00:08:16,732
and then find the
energetic body, super important.

194
00:08:18,240 --> 00:08:20,100
For me that's what makes it

195
00:08:20,100 --> 00:08:24,000
yoga on the go really as
opposed to just stretching

196
00:08:24,000 --> 00:08:27,840
when you're bored or
trying to use your time wisely,

197
00:08:27,840 --> 00:08:29,520
whatever that means to you.

198
00:08:29,520 --> 00:08:31,080
It's about connecting 
to your breath

199
00:08:31,080 --> 00:08:32,940
and your
energetic body as well.

200
00:08:32,940 --> 00:08:34,020
We give it a stretch here.

201
00:08:34,020 --> 00:08:36,840
Again, reaching the right
fingertips around to interlace,

202
00:08:36,840 --> 00:08:39,900
if it feels good. If not, might
keep that hand on the waist

203
00:08:39,900 --> 00:08:45,400
or on a chair,
or wall, or window sill.

204
00:08:45,400 --> 00:08:49,080
Take one more deep breath in,
full body experience.

205
00:08:49,080 --> 00:08:52,379
And then exhale,
shake it off.

206
00:08:53,380 --> 00:08:54,660
Okay, the next thing 
we're gonna do

207
00:08:54,660 --> 00:08:56,820
is a little neck
and shoulder love, okay?

208
00:08:56,820 --> 00:09:00,660
I do this all the time,
any time, any where.

209
00:09:00,660 --> 00:09:03,720
I'm a neck and shoulder whore.

210
00:09:03,720 --> 00:09:04,440
Can I say that?

211
00:09:04,440 --> 00:09:06,660
Okay, drop your
chin to your chest.

212
00:09:06,660 --> 00:09:09,420
This one you can sit down for,
this one you can do in the car,

213
00:09:09,420 --> 00:09:12,740
this one's a great one
for your yoga tool belt.

214
00:09:12,740 --> 00:09:13,980
I'm gonna stay
standing in Mountain,

215
00:09:13,980 --> 00:09:15,240
drop my chin to my chest,

216
00:09:15,240 --> 00:09:18,420
I'm gonna lean front,
lean into the toes.

217
00:09:18,420 --> 00:09:19,560
I'm gonna lean back,

218
00:09:19,560 --> 00:09:22,560
and then I'm gonna try to
square off through the feet.

219
00:09:22,560 --> 00:09:25,560
If you're seated,
just see if you can stack

220
00:09:25,560 --> 00:09:28,860
neck over heart,
heart over pelvis.

221
00:09:28,860 --> 00:09:32,230
Close your eyes here, trust,
take a deep breath in.

222
00:09:32,230 --> 00:09:34,020
Breathe into the 
back of the neck.

223
00:09:34,020 --> 00:09:36,870
Feel this line from the crown
of the head to the tip of the

224
00:09:36,870 --> 00:09:39,964
tailbone all the way
down to your two heels.

225
00:09:42,170 --> 00:09:45,700
And then we'll slowly rock
right ear over right shoulder

226
00:09:45,700 --> 00:09:49,500
stretching
through the left side,

227
00:09:49,500 --> 00:09:53,813
also connecting to a longer
breath here if it feels good.

228
00:09:55,800 --> 00:09:57,900
And then through center, 
chin to chest,

229
00:09:57,900 --> 00:09:59,720
and left ear
over left shoulder,

230
00:09:59,720 --> 00:10:00,960
and I just don't know how you

231
00:10:00,960 --> 00:10:03,060
don't connect to a
longer breath here.

232
00:10:03,060 --> 00:10:04,860
This is one of those
things that's so simple,

233
00:10:04,860 --> 00:10:06,840
but it's like…

234
00:10:06,840 --> 00:10:10,380
Okay, calm down,
or be patient, or…

235
00:10:11,640 --> 00:10:15,720
Okay, chin to chest, and then
we'll lift the head back up.

236
00:10:15,720 --> 00:10:19,440
Fingertips come to the
shoulders, elbows squeeze in.

237
00:10:19,440 --> 00:10:22,500
Inhale, lift your heart,
stand up nice and tall.

238
00:10:22,500 --> 00:10:25,680
Exhale, ground through all
four corners of the feet.

239
00:10:25,680 --> 00:10:27,820
Here we go,
drawing big cirlces.

240
00:10:27,820 --> 00:10:31,500
Elbows reach 
forward, up, and back.

241
00:10:31,500 --> 00:10:34,920
Taking your time here,
finding what feels good.

242
00:10:34,920 --> 00:10:36,680
Careful not to lock the knees.

243
00:10:36,680 --> 00:10:38,555
So these can grow 
larger and larger.

244
00:10:38,555 --> 00:10:41,640
If you feel inspired to move 
the head and the neck here,

245
00:10:41,640 --> 00:10:46,020
please do.
And you might here some,

246
00:10:49,320 --> 00:10:51,340
crackles (chuckles)

247
00:10:51,340 --> 00:10:54,420
with this movement,
a little soundtrack.

248
00:10:55,920 --> 00:10:57,480
And I don't know if
this is right or wrong,

249
00:10:57,480 --> 00:10:59,520
but what I do in
my personal life is,

250
00:10:59,520 --> 00:11:02,580
I do these things,
same with the neck rolls.

251
00:11:02,580 --> 00:11:04,080
I do them nice
and slow and mindful,

252
00:11:04,080 --> 00:11:07,997
but I do it
until the sounds stop.

253
00:11:09,250 --> 00:11:12,180
So if you think that's bad and 
I need to stop then let me know

254
00:11:12,180 --> 00:11:13,320
in the comments
and tell me why,

255
00:11:13,320 --> 00:11:14,492
but it's kind of nice.

256
00:11:14,492 --> 00:11:16,980
Like, I work out all the kinks,
that's how I know when to stop,

257
00:11:16,980 --> 00:11:19,020
and then I'm like, okay,

258
00:11:19,020 --> 00:11:22,680
all that cartilage
soundtrack is gone.

259
00:11:22,680 --> 00:11:24,863
Release, Mountain.

260
00:11:26,340 --> 00:11:30,400
Okay, last thing we're gonna do
is Uttanasana, a Forward Fold.

261
00:11:30,400 --> 00:11:31,910
This is awesome.

262
00:11:31,910 --> 00:11:35,760
I can't tell you how many times
I've taken the liberty to do a

263
00:11:35,760 --> 00:11:37,560
Forward Fold in a grocery store.

264
00:11:37,560 --> 00:11:41,160
So, apologies to 
the person behind me,

265
00:11:41,160 --> 00:11:43,250
or your welcome, anyway.

266
00:11:43,250 --> 00:11:46,620
Okay, so we are going to keep
the feet hip width apart here

267
00:11:46,620 --> 00:11:48,120
for now, of course you
can bring your feet together.

268
00:11:48,120 --> 00:11:50,400
If you're wearing
heels and you're doing this,

269
00:11:50,400 --> 00:11:52,320
(snaps)
I think of everything,

270
00:11:52,320 --> 00:11:54,000
you need to
be super mindful, okay?

271
00:11:54,000 --> 00:11:55,860
You need to close your eyes and

272
00:11:55,860 --> 00:11:59,460
visualize your anatomical body
and maybe slip your shoes off

273
00:11:59,460 --> 00:12:00,540
if you're in a
place where you can,

274
00:12:00,540 --> 00:12:02,520
or bend your
knees super generously,

275
00:12:02,520 --> 00:12:04,640
and keep the palms on
the tops of the thighs.

276
00:12:04,640 --> 00:12:05,640
Alright, you know what to do.

277
00:12:05,640 --> 00:12:07,577
Deep breath in.

278
00:12:07,577 --> 00:12:09,824
Big breath out.

279
00:12:09,824 --> 00:12:11,640
Deep breath in.

280
00:12:11,640 --> 00:12:14,102
And diving in.

281
00:12:16,110 --> 00:12:18,724
So some of these 
yoga on the go poses

282
00:12:18,724 --> 00:12:21,480
we blast through in
class so it's nice to remember

283
00:12:21,480 --> 00:12:25,170
you always have the tools
of yoga at your fingertips.

284
00:12:25,170 --> 00:12:27,240
So I'm bending my knees
super generously here,

285
00:12:27,240 --> 00:12:31,229
bringing the belly to
the tops of the thighs.

286
00:12:31,229 --> 00:12:33,260
You can grab your ankles.

287
00:12:33,260 --> 00:12:35,620
If you're in a festival setting
it's always nice to give your

288
00:12:35,620 --> 00:12:37,740
ankles a little
massage and take,

289
00:12:37,740 --> 00:12:39,880
even if it's 30 seconds here,

290
00:12:39,880 --> 00:12:43,620
to release the weight of
the head and shake it no and yes

291
00:12:43,620 --> 00:12:46,530
and maybe so.

292
00:12:46,530 --> 00:12:49,440
And you can be here 
as long as time allows,

293
00:12:49,440 --> 00:12:52,200
or come out, 
of course, nice and slow,

294
00:12:52,200 --> 00:12:54,406
you don't want to
get a crazy head rush,

295
00:12:54,406 --> 00:12:56,820
and we press into all
four corners of the feet.

296
00:12:56,820 --> 00:13:01,560
We do have the opportunity
to really pay attention to the

297
00:13:01,560 --> 00:13:04,200
foundations of
yoga even off the mat.

298
00:13:04,200 --> 00:13:07,380
It's really gonna
help with foot pain,

299
00:13:07,380 --> 00:13:11,100
hip pain, back pain,
emotional stress,

300
00:13:11,100 --> 00:13:13,120
all this stuff,
so it's super great.

301
00:13:13,120 --> 00:13:14,320
And then when 
you rise up to that

302
00:13:14,320 --> 00:13:15,840
Uttanasana you're literally at

303
00:13:15,840 --> 00:13:17,760
a place to
repeat this cycle over.

304
00:13:17,760 --> 00:13:19,320
So if you're
practicing this at home,

305
00:13:19,320 --> 00:13:22,140
just to get these
in your yoga toolbelt,

306
00:13:22,140 --> 00:13:25,200
you can repeat all the
poses that we just did now,

307
00:13:25,200 --> 00:13:27,360
rolling up,
so doing it as a sequence.

308
00:13:27,360 --> 00:13:29,566
Rolling up,
finding your Mountain,

309
00:13:29,566 --> 00:13:34,675
swimming the fingertips behind,
opening, side body stretch…

310
00:13:36,180 --> 00:13:37,440
Sorry, I had a little itch.

311
00:13:37,440 --> 00:13:40,140
Quad stretch, Uttanasana.

312
00:13:41,460 --> 00:13:44,760
Awesome, you can always take
a second to ground to the big

313
00:13:44,760 --> 00:13:47,340
picture, and we'll do
that to sign off today.

314
00:13:47,340 --> 00:13:49,260
So bring the palms together.

315
00:13:50,520 --> 00:13:51,510
Take a deep breath in,

316
00:13:51,510 --> 00:13:54,300
and we lift the
sternum to the thumbs.

317
00:13:54,300 --> 00:13:58,620
Take a deep breath out and
we bow the head to the heart,

318
00:13:58,620 --> 00:14:01,130
surrendering to
the big picture.

319
00:14:01,130 --> 00:14:03,551
Connecting to the big picture

320
00:14:03,551 --> 00:14:06,190
and also honoring
ourselves and one another.

321
00:14:06,190 --> 00:14:07,620
Thanks for sharing
your practice with me.

322
00:14:07,620 --> 00:14:11,620
Take your yoga off your
mat and into the everyday!

323
00:14:11,620 --> 00:14:12,650
Good luck.

324
00:14:12,650 --> 00:14:14,640
Namaste.

325
00:14:14,640 --> 00:14:19,936
(upbeat music)