1 00:00:00,226 --> 00:00:02,480 - Hi, everyone. Welcome to Yoga With Adriene. 2 00:00:02,480 --> 00:00:05,040 I'm Adriene and you asked for it. 3 00:00:05,040 --> 00:00:07,040 Today we have a longer sequence. 4 00:00:07,040 --> 00:00:10,080 This is our third sequence in our "Yoga For Weight Loss" 5 00:00:10,080 --> 00:00:13,600 series and it is a total body wake-up call. 6 00:00:13,600 --> 00:00:16,010 So it's summertime here in Austin, Texas 7 00:00:16,010 --> 00:00:17,280 and a lot of folks are 8 00:00:17,280 --> 00:00:19,200 looking to check in with the body, 9 00:00:19,200 --> 00:00:21,200 to connect or reconnect with the body, 10 00:00:21,200 --> 00:00:22,800 get in shape for the summertime. 11 00:00:22,800 --> 00:00:24,700 So whether you're looking to lose weight 12 00:00:24,700 --> 00:00:27,680 or just find what feels good in the summertime, 13 00:00:27,680 --> 00:00:29,200 this sequence is set up for you. 14 00:00:29,200 --> 00:00:31,760 We're gonna touch on all the major muscle groups. 15 00:00:31,760 --> 00:00:35,760 We're going to integrate and focus on quality of movement 16 00:00:35,760 --> 00:00:37,920 and get in shape for the summertime. 17 00:00:37,920 --> 00:00:39,200 Find what feels good. 18 00:00:39,200 --> 00:00:41,729 Hop on the mat and let's begin. 19 00:00:41,729 --> 00:00:45,107 (upbeat music) 20 00:00:53,600 --> 00:00:56,996 Okay. So we're going to begin flat on the back. 21 00:00:58,320 --> 00:01:01,520 Taking a second to lay out. 22 00:01:01,520 --> 00:01:06,980 Take a deep breath in and exhale, let it go. 23 00:01:08,400 --> 00:01:09,440 So even though we're gonna work 24 00:01:09,440 --> 00:01:12,000 a little bit hard today on the mat, 25 00:01:12,000 --> 00:01:13,440 we're going to just set an 26 00:01:13,440 --> 00:01:17,360 intention here to always move with grace, with ease, 27 00:01:17,360 --> 00:01:21,288 to find what feels good and to be with the breath. 28 00:01:22,400 --> 00:01:24,480 So just take a couple seconds 29 00:01:24,480 --> 00:01:27,440 here on your own to just check in with the breath, 30 00:01:27,440 --> 00:01:29,349 check in with the body. 31 00:01:29,349 --> 00:01:31,813 (light music) 32 00:01:33,970 --> 00:01:35,920 You can even pause the video here 33 00:01:35,920 --> 00:01:38,720 and really take a couple seconds 34 00:01:38,720 --> 00:01:41,520 and just let the day go, 35 00:01:41,520 --> 00:01:45,040 let the to-do list go and 36 00:01:45,040 --> 00:01:50,468 commit this time to yourself and your practice. 37 00:01:56,400 --> 00:01:59,746 Then begin to wiggle the toes, wiggle the fingertips. 38 00:02:00,720 --> 00:02:03,520 Maybe open the mouth, the jaw nice and wide. 39 00:02:03,520 --> 00:02:06,400 Lick your lips, lick your chops. 40 00:02:06,400 --> 00:02:08,080 Begin to point and flex the feet. 41 00:02:08,080 --> 00:02:10,560 Notice that ripple effect. 42 00:02:10,560 --> 00:02:13,151 Opening and closing the palms. 43 00:02:14,320 --> 00:02:16,160 Choosing to have a full body 44 00:02:16,160 --> 00:02:18,954 experience here as we work out on the mat. 45 00:02:20,640 --> 00:02:23,230 I like to think of yoga as an opportunity to 46 00:02:23,230 --> 00:02:25,520 spin plates mindfully. 47 00:02:25,520 --> 00:02:29,440 We're often asked to spin so many plates in the daily life 48 00:02:29,440 --> 00:02:31,040 so here we get to do it mindfully, 49 00:02:31,040 --> 00:02:33,840 practice doing it mindfully. 50 00:02:33,840 --> 00:02:36,000 Inhale, reach the fingertips up and overhead. 51 00:02:36,000 --> 00:02:38,480 Nothing fancy here, just a full body stretch. 52 00:02:38,480 --> 00:02:40,560 Notice I've walked my heels in 53 00:02:40,560 --> 00:02:43,040 to be in line with my hip points here. 54 00:02:43,040 --> 00:02:45,035 As I stretch it out. 55 00:02:46,000 --> 00:02:49,440 Take a deep breath in and on an exhale, float it down. 56 00:02:49,440 --> 00:02:51,360 Hug your knees up to your chest, 57 00:02:51,360 --> 00:02:53,600 wrap the arms around the shins, 58 00:02:53,600 --> 00:02:54,800 tuck the chin into the chest, 59 00:02:54,800 --> 00:02:56,400 lengthen through the back of the neck. 60 00:02:56,400 --> 00:02:57,680 Take a couple seconds here, 61 00:02:57,680 --> 00:03:00,667 why not, to rock a little side to side. 62 00:03:03,360 --> 00:03:05,360 Then cross your right ankle over your left, 63 00:03:05,360 --> 00:03:07,360 grab onto the outer edges of the feet, 64 00:03:07,360 --> 00:03:11,010 always mindful of the knees here as we inhale in 65 00:03:11,010 --> 00:03:13,440 and exhale, rock it up. 66 00:03:13,440 --> 00:03:16,560 You can rock it a couple times if that feels good, 67 00:03:16,560 --> 00:03:20,080 I'm gonna come to a nice easy cross-legged position here. 68 00:03:21,040 --> 00:03:22,480 Now this might not be easy for you, 69 00:03:22,480 --> 00:03:25,440 so go ahead and take a couple seconds to find ease. 70 00:03:25,440 --> 00:03:27,120 So rather than it being easy, 71 00:03:27,120 --> 00:03:30,080 we come into a place of ease as we inhale, 72 00:03:30,080 --> 00:03:32,400 rolling up through the top of the head, 73 00:03:32,400 --> 00:03:33,760 the crown of the head here, 74 00:03:33,760 --> 00:03:36,301 maybe looping the shoulders a couple times. 75 00:03:37,120 --> 00:03:40,105 And then we inhale, draw the palms together at the heart. 76 00:03:41,120 --> 00:03:43,120 Inhale, lift the sternum to the thumbs. 77 00:03:44,320 --> 00:03:45,600 Find that dual action, 78 00:03:45,600 --> 00:03:49,600 tops of the thighs draw down as I lift up through my heart. 79 00:03:49,600 --> 00:03:52,240 Same thing, I'm extending through the crown of the head, 80 00:03:52,240 --> 00:03:54,346 but grounding down through the shoulder blades, 81 00:03:54,346 --> 00:03:56,425 tagging a little weight in the elbows. 82 00:03:57,440 --> 00:03:58,560 Take a deep breath in. 83 00:03:58,560 --> 00:04:01,120 As you exhale, interlace the fingertips, 84 00:04:01,120 --> 00:04:05,528 press the palms forward, up and back. 85 00:04:07,120 --> 00:04:08,960 Climbing up through the side body here, 86 00:04:08,960 --> 00:04:12,240 inhale in and exhale, break free. 87 00:04:13,368 --> 00:04:15,440 Fingertips float down and away. 88 00:04:15,440 --> 00:04:16,960 A couple more like this. 89 00:04:16,960 --> 00:04:18,080 Now a couple of notes here. 90 00:04:18,080 --> 00:04:21,360 The lower body is gonna want to kind of come up here. 91 00:04:21,360 --> 00:04:22,880 Keep grounding through the lower body. 92 00:04:22,880 --> 00:04:25,120 So remember your foundation is everything here, 93 00:04:25,120 --> 00:04:26,800 building from the ground up. 94 00:04:26,800 --> 00:04:30,000 So even the outer edges of my feet here have a brightness, 95 00:04:30,000 --> 00:04:32,000 tops of the thighs draw down. 96 00:04:32,000 --> 00:04:34,720 And we come to prayer, Namaste. 97 00:04:34,720 --> 00:04:37,364 Inhale in, sternum lifts to thumbs. 98 00:04:38,160 --> 00:04:40,080 Taking it nice and slow here in the beginning, 99 00:04:40,080 --> 00:04:42,365 we interlace and we exhale. 100 00:04:43,200 --> 00:04:46,320 And inhale in again, reach it up, forward, 101 00:04:46,320 --> 00:04:48,480 up and back. 102 00:04:48,480 --> 00:04:50,800 Lots of space between the ears and the shoulders here, 103 00:04:50,800 --> 00:04:54,080 so crawl the shoulders away from the ears. 104 00:04:54,080 --> 00:04:56,560 We can begin to draw the hands away, 105 00:04:56,560 --> 00:04:58,080 or if the shoulders are really tight, 106 00:04:58,080 --> 00:05:01,280 you can keep a nice diagonal line here, no problem. 107 00:05:01,280 --> 00:05:04,800 So we're really establishing 108 00:05:04,800 --> 00:05:07,840 that we're here to notice the sensations, 109 00:05:07,840 --> 00:05:10,720 not to master the art of yoga. 110 00:05:10,720 --> 00:05:12,640 That's actually a trick question there because the art 111 00:05:12,640 --> 00:05:16,560 of yoga is really being in touch with those sensations. 112 00:05:16,560 --> 00:05:17,520 Take a deep breath in. 113 00:05:17,520 --> 00:05:20,720 This time we can draw a line with the nose, look up. 114 00:05:20,720 --> 00:05:22,400 Careful not to crunch the back of the neck. 115 00:05:22,400 --> 00:05:24,880 On an exhale, float the fingertips down. 116 00:05:26,080 --> 00:05:28,640 Opening the chest, opening the shoulders. 117 00:05:28,640 --> 00:05:31,520 Inhale, grounding through the tops of the thighs. 118 00:05:31,520 --> 00:05:35,680 This time, this town's, gonna do some yoga. 119 00:05:36,400 --> 00:05:37,680 This time jumping right in, 120 00:05:37,680 --> 00:05:41,840 inhale, reaching forward, up and back. 121 00:05:41,840 --> 00:05:43,636 Exhale, float it down. 122 00:05:45,360 --> 00:05:48,560 Great. Nice and easy here. Fingertips come to the sides. 123 00:05:48,560 --> 00:05:51,920 We draw a couple circles with the nose here. 124 00:05:51,920 --> 00:05:53,695 Round and round. 125 00:05:55,120 --> 00:05:58,080 Notice how I'm letting my mouth stay open here so 126 00:05:58,080 --> 00:06:02,306 I'm not clenching in my teeth or in my jaw. 127 00:06:03,414 --> 00:06:05,046 Nice and soft. 128 00:06:06,320 --> 00:06:07,920 Reverse your circle if you haven't already. 129 00:06:07,920 --> 00:06:09,120 Working out the kinks. 130 00:06:09,120 --> 00:06:11,668 Just noticing the sensations here. 131 00:06:13,120 --> 00:06:15,440 And then I draw the palms back together at the heart. 132 00:06:15,440 --> 00:06:17,440 Deep breath in. 133 00:06:17,440 --> 00:06:19,840 Exhale, let it out through the mouth. 134 00:06:20,960 --> 00:06:22,960 Great, interlace, inhale, 135 00:06:22,960 --> 00:06:25,040 forward, up and back. 136 00:06:25,040 --> 00:06:27,450 Exhale, floating the fingertips down. 137 00:06:28,720 --> 00:06:32,080 And now spreading the palms, we dive forward on to all fours. 138 00:06:33,040 --> 00:06:35,360 Okay, so diving into all fours here. 139 00:06:35,360 --> 00:06:38,720 Right away, I'm gonna spread my palms nice and wide. 140 00:06:38,720 --> 00:06:41,600 Walk my wrists under my shoulders here. 141 00:06:41,600 --> 00:06:43,040 Finding a comfortable base and 142 00:06:43,040 --> 00:06:46,170 then walking my knees underneath my hip points. 143 00:06:47,120 --> 00:06:49,120 Pressing into the tops of the feet as well here, 144 00:06:49,120 --> 00:06:50,800 I'm gonna take my gaze straight down 145 00:06:50,800 --> 00:06:52,960 between my index fingers. 146 00:06:52,960 --> 00:06:54,800 Take a deep breath in. 147 00:06:54,800 --> 00:06:57,200 And exhale, press up and out of the palms, 148 00:06:57,200 --> 00:07:00,400 that hand-to-earth connection here, Hasta Bandha. 149 00:07:00,400 --> 00:07:03,040 Draw the tops of the shoulders away from the ears, 150 00:07:03,040 --> 00:07:05,817 elbow creases shine towards the front of the mat. 151 00:07:06,800 --> 00:07:09,816 Now I'm even gonna press into the tops of my feet here 152 00:07:11,600 --> 00:07:13,840 and broaden through the back of the neck. 153 00:07:13,840 --> 00:07:15,280 So gaze is straight down. 154 00:07:15,280 --> 00:07:18,240 I'm extending through the crown of the head here. 155 00:07:18,240 --> 00:07:19,870 Now I'm not sinking into my bones here 156 00:07:19,870 --> 00:07:22,000 but I'm pressing up and out of my foundation. 157 00:07:22,000 --> 00:07:24,960 Again, building everything from the ground up. 158 00:07:24,960 --> 00:07:27,760 Now I'm gonna check in with my center. 159 00:07:27,760 --> 00:07:29,955 I'm gonna light this fire in my belly 160 00:07:29,955 --> 00:07:32,000 and I'm gonna think about my core as this channel 161 00:07:32,000 --> 00:07:34,080 from the crown of the head to the tip of the tailbone. 162 00:07:34,080 --> 00:07:36,575 So I'm not gonna let my lower belly draw down. 163 00:07:36,575 --> 00:07:38,720 I'm gonna draw my navel up. 164 00:07:38,720 --> 00:07:40,560 Nice and long in the lower back 165 00:07:40,560 --> 00:07:42,560 and I'm not gonna collapse in my shoulders here but 166 00:07:42,560 --> 00:07:45,200 I'm gonna press up and out of my foundation. 167 00:07:45,200 --> 00:07:47,680 Now you might begin to feel a little fussiness in the wrists 168 00:07:47,680 --> 00:07:48,560 if you haven't worked like 169 00:07:48,560 --> 00:07:51,040 this in a while or ever (chuckles) 170 00:07:51,040 --> 00:07:53,920 so I really, really encourage you to check 171 00:07:53,920 --> 00:07:55,920 in with the sensations from the crown of the head to the 172 00:07:55,920 --> 00:07:58,000 tip of the tailbone to press up and out of the palms. 173 00:07:58,000 --> 00:08:00,466 This is gonna help us in our standing postures 174 00:08:00,466 --> 00:08:02,720 and when things start to get a little heated, 175 00:08:02,720 --> 00:08:05,520 we'll have integrity in the practice. 176 00:08:05,520 --> 00:08:07,760 So to check in with that sensation furthermore, 177 00:08:07,760 --> 00:08:08,880 I'm gonna inhale in, 178 00:08:08,880 --> 00:08:11,200 exhale, press into my palms, 179 00:08:11,200 --> 00:08:13,920 press into the tops of the feet and let the knees hover here. 180 00:08:13,920 --> 00:08:15,360 Now it's not a big hover. 181 00:08:15,360 --> 00:08:17,280 It's just a small hover. 182 00:08:17,280 --> 00:08:19,200 Tops of the shoulder drawing away from the ears, 183 00:08:19,200 --> 00:08:20,080 gaze straight down, 184 00:08:20,080 --> 00:08:22,160 navel draws up towards the spine. 185 00:08:22,160 --> 00:08:23,200 Now breathe here, 186 00:08:23,200 --> 00:08:25,520 welcome that heat, that energy, 187 00:08:25,520 --> 00:08:27,200 that prana flowing through the body, 188 00:08:27,200 --> 00:08:29,200 that shaky-shake. 189 00:08:29,200 --> 00:08:31,840 Hold on to your integrity and remember the neck is an 190 00:08:31,840 --> 00:08:34,400 extension of the spine so keep the gaze down, 191 00:08:34,400 --> 00:08:36,320 crown reaching forward. 192 00:08:36,320 --> 00:08:38,880 One more breath in here. Hang in there. 193 00:08:38,880 --> 00:08:42,320 And then exhale, gently, with ease, slowly lower down, 194 00:08:42,320 --> 00:08:44,480 kiss the two big toes together. 195 00:08:44,480 --> 00:08:47,840 Bring the knees as wide as the mat and we send it on back, 196 00:08:47,840 --> 00:08:49,840 Extended Child's Pose. 197 00:08:49,840 --> 00:08:53,210 Here we can open the palms if that feels good. 198 00:08:53,210 --> 00:08:56,000 We can wiggle the fingertips if that feels great and 199 00:08:56,000 --> 00:08:59,983 let the forehead rest on the mat for three breaths. 200 00:09:08,160 --> 00:09:10,474 Breathing into the lower back. 201 00:09:11,760 --> 00:09:14,160 Maybe breathing into the belly here. 202 00:09:14,160 --> 00:09:17,539 Letting the heart melt down on the exhale. 203 00:09:18,800 --> 00:09:21,280 Now on your next inhale, rather than just shooting, 204 00:09:21,280 --> 00:09:22,080 you look up. 205 00:09:22,080 --> 00:09:24,480 Consider drawing a line with your nose up 206 00:09:24,480 --> 00:09:25,760 towards the front of your mat. 207 00:09:25,760 --> 00:09:28,800 So we're beginning to move in this kind of integrated way. 208 00:09:28,800 --> 00:09:31,600 So rather than just looking up, crunching the back of the neck, 209 00:09:31,600 --> 00:09:34,480 I'm really melting it. Finding what feels good. 210 00:09:34,480 --> 00:09:37,200 Sending some energy back to my sit bones 211 00:09:37,200 --> 00:09:40,240 as I draw a line with the nose and look forward. 212 00:09:40,240 --> 00:09:43,840 Spread the palms, inhale, reach forward. 213 00:09:43,840 --> 00:09:45,920 And we come back to all fours here. 214 00:09:45,920 --> 00:09:48,260 Walking the knees underneath the hips 215 00:09:48,260 --> 00:09:51,440 and wrists underneath the shoulders. 216 00:09:51,440 --> 00:09:52,960 Inhale in, exhale, again, 217 00:09:52,960 --> 00:09:54,960 we press up and out of our foundation. 218 00:09:54,960 --> 00:09:56,960 Find that hover here. 219 00:09:56,960 --> 00:10:00,000 Breathe nice, long, smooth breaths. 220 00:10:00,000 --> 00:10:02,160 Tops of the shoulders drawing away from the ears, 221 00:10:02,160 --> 00:10:03,280 gaze is straight down. 222 00:10:03,280 --> 00:10:05,120 Press into all your knuckles here. 223 00:10:05,120 --> 00:10:06,800 Press into all ten fingerprints. 224 00:10:06,800 --> 00:10:09,142 See if you can grow a little bit taller. 225 00:10:12,640 --> 00:10:15,600 And on an exhale, with control, with ease, 226 00:10:15,600 --> 00:10:18,080 I slowly lower it down. 227 00:10:18,080 --> 00:10:20,720 This time, elbows come where the palms were as 228 00:10:20,720 --> 00:10:24,240 I prep for Downward Facing Dog with a little Puppy Posture, 229 00:10:24,240 --> 00:10:25,760 walking the knees back. 230 00:10:25,760 --> 00:10:28,080 Fingertips are gonna stay in line with the elbows here. 231 00:10:28,080 --> 00:10:31,440 So they're gonna want to come in towards the center or out. 232 00:10:31,440 --> 00:10:33,760 See if you can keep them nice and in line with the elbows, 233 00:10:33,760 --> 00:10:36,800 just notice, as I walk the knees back 234 00:10:36,800 --> 00:10:39,200 and melt my heart down. 235 00:10:39,200 --> 00:10:42,137 If the shoulders are tight, we may only come this far. 236 00:10:43,200 --> 00:10:46,560 Breathing and in time, melting it back, 237 00:10:46,560 --> 00:10:49,890 letting the pelvis tilt up towards the sky 238 00:10:49,890 --> 00:10:52,845 and then softening that lower rib cage in. 239 00:10:55,200 --> 00:10:58,800 A couple of nice, long, smooth deep breaths here. 240 00:10:58,800 --> 00:11:02,237 Awareness in all ten fingerprints, nice and strong. 241 00:11:04,720 --> 00:11:06,880 Then inhale, integrative movement. 242 00:11:06,880 --> 00:11:08,320 I draw a line with the nose, 243 00:11:08,320 --> 00:11:12,880 slowly look forward and shift my weight so that my heart 244 00:11:12,880 --> 00:11:15,840 comes just in front of my elbows here. 245 00:11:15,840 --> 00:11:17,120 Now, you might know where I'm headed here. 246 00:11:17,120 --> 00:11:20,960 I'm going to curl my toes under, keeping the elbows underneath 247 00:11:20,960 --> 00:11:24,400 the shoulders and the wrists in line with the elbows. 248 00:11:24,400 --> 00:11:26,590 I'm gonna inhale in, curl the toes under 249 00:11:26,590 --> 00:11:29,120 and exhale, extend through the heels. 250 00:11:29,120 --> 00:11:31,760 Now the crown of the head is gonna want to collapse down. 251 00:11:31,760 --> 00:11:33,883 Keep that neck nice and long. 252 00:11:34,960 --> 00:11:36,080 Tops of the shoulders are 253 00:11:36,080 --> 00:11:38,000 actively drawing away from the ears. 254 00:11:38,000 --> 00:11:40,010 I'm drawing my navel in towards my spine 255 00:11:40,010 --> 00:11:42,400 and my sit bones down towards my heels. 256 00:11:42,400 --> 00:11:44,000 Now press up and out of your foundation. 257 00:11:44,000 --> 00:11:46,400 Take one more deep breath in here. 258 00:11:46,400 --> 00:11:48,160 And then exhale, with control, 259 00:11:48,160 --> 00:11:52,960 slowly rocking onto the knees and coming back to all fours. 260 00:11:52,960 --> 00:11:55,840 Last time here is we hover in Tabletop, 261 00:11:55,840 --> 00:11:57,360 spreading the palms wide. 262 00:11:57,360 --> 00:12:01,040 Inhale in, exhale, we lift up nice and easy. 263 00:12:01,040 --> 00:12:03,760 So rather than pressing up, think about levitating. 264 00:12:03,760 --> 00:12:04,880 Enjoy it, right? 265 00:12:04,880 --> 00:12:06,917 Pressing up out of your foundation 266 00:12:06,917 --> 00:12:09,200 and then letting it hover. 267 00:12:09,200 --> 00:12:11,520 Enjoy your focus straight down here, 268 00:12:11,520 --> 00:12:14,080 nice, soft, Drishti as we look straight down. 269 00:12:14,080 --> 00:12:17,200 Long, beautiful neck, navel draws up. 270 00:12:17,200 --> 00:12:18,240 Really lengthening from 271 00:12:18,240 --> 00:12:20,080 crown of the head to tip of the tailbone. 272 00:12:20,080 --> 00:12:22,960 This is hard work so breathe, hang in there. 273 00:12:22,960 --> 00:12:27,350 Lots of integrity and on an exhale, slowly lower down. 274 00:12:28,560 --> 00:12:32,400 Great. Curl the toes under, reach the fingertips forward. 275 00:12:32,400 --> 00:12:33,760 You can always send it back to 276 00:12:33,760 --> 00:12:36,000 Extended Child's Pose instead of Downward Dog, 277 00:12:36,000 --> 00:12:38,320 no problem, or you can come to this 278 00:12:38,320 --> 00:12:41,440 Puppy Posture which is pretty much the same 279 00:12:41,440 --> 00:12:43,200 benefits as Downward Dog, 280 00:12:43,200 --> 00:12:47,360 just a little more cooling and less of an inversion. 281 00:12:47,360 --> 00:12:49,200 So I'm gonna go up into Downward Facing Dog 282 00:12:49,200 --> 00:12:53,040 by curling my toes, spreading my palms wide. 283 00:12:53,040 --> 00:12:56,060 And then today I'm gonna really tilt my pelvis up here 284 00:12:56,060 --> 00:12:58,160 and let that be what drives me up. 285 00:12:58,160 --> 00:13:01,520 So tailbone lifts up towards the sky, hip points lift high. 286 00:13:01,520 --> 00:13:04,960 Notice I'm keeping my knees bent here at first 287 00:13:04,960 --> 00:13:07,360 as I just check in with the body. 288 00:13:07,360 --> 00:13:09,920 So you can stop looking at the video for a second here 289 00:13:09,920 --> 00:13:12,800 and just pedal the feet and find your dog today. 290 00:13:12,800 --> 00:13:15,520 Just notice the sensations here. 291 00:13:15,520 --> 00:13:18,880 You can close your eyes and above all my friends, 292 00:13:18,880 --> 00:13:21,607 take a nice, sweet, deep breath in. 293 00:13:22,560 --> 00:13:24,502 And exhale, let it out. 294 00:13:29,360 --> 00:13:32,160 So I'm not trying to create the perfect Downward Dog shape. 295 00:13:32,160 --> 00:13:33,440 Even here I'm not trying to 296 00:13:33,440 --> 00:13:36,400 create the perfect Downward Dog shape for you. 297 00:13:36,400 --> 00:13:38,080 I'm checking in with my Dog. 298 00:13:38,080 --> 00:13:41,160 Later on I can work on action points of the pose 299 00:13:41,160 --> 00:13:44,000 but I'm pressing up and out of my foundation 300 00:13:44,000 --> 00:13:47,840 and just bringing a little bit of life to the body. 301 00:13:48,640 --> 00:13:50,560 Okie dokie. One more deep breath in here. 302 00:13:50,560 --> 00:13:52,027 Hang with me. 303 00:13:52,880 --> 00:13:56,560 And exhale we slowly lower to our knees. 304 00:13:56,560 --> 00:13:58,880 Great come on to the fingertips. 305 00:13:58,880 --> 00:14:00,560 Come on to the tops of the feet. 306 00:14:00,560 --> 00:14:03,040 Walk your fingertips all the way up. 307 00:14:03,040 --> 00:14:04,880 Palms come to the tops of the thighs. 308 00:14:04,880 --> 00:14:06,640 Tailbone scoops under 309 00:14:06,640 --> 00:14:10,560 and lengthens down as I come up here on my knees. 310 00:14:11,600 --> 00:14:13,200 Once again, just as I did before 311 00:14:13,200 --> 00:14:15,840 I'm gonna draw my palms together at the heart. 312 00:14:15,840 --> 00:14:18,136 Inhale, lift sternum to thumbs. 313 00:14:19,360 --> 00:14:21,360 Exhale, interlace the fingertips. 314 00:14:21,360 --> 00:14:25,360 Inhale, pressing into the tops of the feet for stability here. 315 00:14:25,360 --> 00:14:26,880 Softening the lower rib cage in 316 00:14:26,880 --> 00:14:30,140 so I'm kind of knitting those lower ribs in. 317 00:14:30,140 --> 00:14:33,520 So lots of integrity and then tailbone's drawing down. 318 00:14:33,520 --> 00:14:36,560 I'm gonna interlace the fingertips and inhale reach up. 319 00:14:37,920 --> 00:14:39,440 Full breath here stretching 320 00:14:39,440 --> 00:14:41,520 through the side body lifting up. 321 00:14:41,520 --> 00:14:44,380 And then exhale, floating the fingertips down and away. 322 00:14:44,380 --> 00:14:46,240 Ooh, opening the shoulders. 323 00:14:46,240 --> 00:14:47,040 Here we go again. 324 00:14:47,040 --> 00:14:51,680 Inhale, pressing forward, up and back. 325 00:14:51,680 --> 00:14:54,740 Exhale, floating the fingertips away. 326 00:14:56,000 --> 00:14:58,800 Inhale, maybe the neck starts to get a little bit involved. 327 00:14:58,800 --> 00:15:02,080 Maybe the nose traces the fingertips. 328 00:15:02,080 --> 00:15:03,461 Exhale. 329 00:15:06,160 --> 00:15:09,520 And this time we inhale open the palms wide. 330 00:15:09,520 --> 00:15:11,520 Spread the fingertips. Spiral the shoulders. 331 00:15:11,520 --> 00:15:12,640 So we're really getting this 332 00:15:12,640 --> 00:15:15,680 spiral effect here as we open the heart. 333 00:15:15,680 --> 00:15:17,900 Inhale reach it up. Smile. 334 00:15:17,900 --> 00:15:19,200 Palms come together, 335 00:15:19,200 --> 00:15:22,000 Jai, and we'll all tuck our pelvis here, 336 00:15:22,000 --> 00:15:24,320 lengthening the tailbone down. 337 00:15:24,320 --> 00:15:28,000 And then exhale pranam, bowing. 338 00:15:28,000 --> 00:15:29,520 Bowing to that which is greater. 339 00:15:29,520 --> 00:15:31,359 Here we take a deep breath. 340 00:15:32,400 --> 00:15:34,880 And exhale, let it go. 341 00:15:34,880 --> 00:15:36,320 Draw a line with your nose. 342 00:15:36,320 --> 00:15:38,000 Inhale, look forward. 343 00:15:38,000 --> 00:15:39,520 Spread the palms. 344 00:15:39,520 --> 00:15:40,880 Shift your heart forward. 345 00:15:40,880 --> 00:15:43,600 Curl your toes under and shimmy it on up again, 346 00:15:43,600 --> 00:15:45,249 Downward Facing Dog. 347 00:15:46,160 --> 00:15:49,440 Okay. So we're starting to deepen the breath here. 348 00:15:49,440 --> 00:15:51,920 We're starting to warm up the body. 349 00:15:51,920 --> 00:15:55,760 Create space from the sit bones to the heels. 350 00:15:55,760 --> 00:15:58,564 I'm keeping an awareness in the space between my navel 351 00:15:58,564 --> 00:16:01,280 and my spine as I pedal the feet here. 352 00:16:01,280 --> 00:16:05,360 And I'm even softening those lower rib cage, 353 00:16:05,360 --> 00:16:08,320 those lower rib cages, the lower rib cage here. 354 00:16:08,320 --> 00:16:10,080 Knitting them together. 355 00:16:10,080 --> 00:16:13,440 I'm gonna slowly walk up towards the front edge of my mat. 356 00:16:13,440 --> 00:16:16,400 Taking it nice and slow, rolling through the foot. 357 00:16:16,400 --> 00:16:18,807 Have a little fun with it. Why not? 358 00:16:19,760 --> 00:16:23,120 Really massaging through the foot. 359 00:16:23,120 --> 00:16:25,840 Checking in with the sensations on the soles of the feet. 360 00:16:25,840 --> 00:16:28,480 As I come up to the front edge of the mat, 361 00:16:28,480 --> 00:16:31,760 feet either hip width apart or flush together. 362 00:16:31,760 --> 00:16:35,920 You decide but nice conscious footing here. 363 00:16:35,920 --> 00:16:39,360 Now inhale, draw your palms to the tops of the feet. 364 00:16:39,360 --> 00:16:41,840 Slide them all the way up to the thighs. 365 00:16:41,840 --> 00:16:43,760 Past the shins, past the knees, 366 00:16:43,760 --> 00:16:45,680 all the way up to the tops of the thighs. 367 00:16:45,680 --> 00:16:48,240 We inhale, loop the shoulders, 368 00:16:48,240 --> 00:16:51,280 lift the heart, extend through the crown of the head. 369 00:16:51,280 --> 00:16:53,050 Sit bone to heel connection here 370 00:16:53,050 --> 00:16:56,320 as I just check out where my weight is on my feet. 371 00:16:56,320 --> 00:16:58,480 So this is gonna be different for everyone. 372 00:16:58,480 --> 00:17:00,356 Just check out where you are. 373 00:17:01,360 --> 00:17:03,490 Bring some integrity into the neck 374 00:17:03,490 --> 00:17:07,079 as we draw the navel up and inhale in. 375 00:17:08,080 --> 00:17:11,120 On an exhale, slide the palms past the knees, 376 00:17:11,120 --> 00:17:14,000 past the shins, back to the tops of the feet. 377 00:17:14,000 --> 00:17:18,320 Inhale in again, sliding the palms now to the shins. 378 00:17:18,320 --> 00:17:20,480 Same thing here, we loop the shoulders. 379 00:17:20,480 --> 00:17:23,120 No locking in the knees here so nice and soft in the knees as 380 00:17:23,120 --> 00:17:26,660 I spread awareness through all four corners of the feet 381 00:17:26,660 --> 00:17:29,920 and lengthen the crown of the head forward. 382 00:17:29,920 --> 00:17:33,040 Deep breath in here, shoulders away from the ears. 383 00:17:33,040 --> 00:17:36,080 On the exhale, slide it back down. 384 00:17:36,080 --> 00:17:39,200 Now bring your fingertips to the outer edges of the feet. 385 00:17:39,200 --> 00:17:40,720 We inhale in. 386 00:17:40,720 --> 00:17:42,960 Knees can be soft and bent here. 387 00:17:42,960 --> 00:17:44,080 As we inhale in, 388 00:17:44,080 --> 00:17:46,800 we loop the shoulders and slowly, 389 00:17:46,800 --> 00:17:49,840 without locking the knees, look forward. 390 00:17:49,840 --> 00:17:52,000 So we have three versions here of flat back. 391 00:17:52,000 --> 00:17:54,460 One, two, and three 392 00:17:54,460 --> 00:17:57,440 and you can mix and match them throughout this practice. 393 00:17:57,440 --> 00:18:00,240 On the exhale, we soften and bow. 394 00:18:00,240 --> 00:18:02,880 And then everyone, tuck your chin into your chest, 395 00:18:02,880 --> 00:18:04,240 bend your knees generously, 396 00:18:04,240 --> 00:18:06,880 drop your sit bones and slowly roll it up. 397 00:18:08,000 --> 00:18:10,640 Take your time, stack the spine. 398 00:18:10,640 --> 00:18:13,760 You know what to do here, curling that tailbone in, 399 00:18:13,760 --> 00:18:15,840 noticing the sensations in the body 400 00:18:15,840 --> 00:18:19,045 as you rise up to Mountain Pose. 401 00:18:20,160 --> 00:18:22,105 It's here where you can take a second 402 00:18:22,105 --> 00:18:24,080 to put your hair behind your ear. 403 00:18:24,080 --> 00:18:27,650 No, to either bring the feet flush together 404 00:18:27,650 --> 00:18:31,840 or spread the toes and keep 'em nice and hip width apart. 405 00:18:31,840 --> 00:18:34,640 Now Tadasana, we inhale, lift the heart up, 406 00:18:34,640 --> 00:18:37,680 loop the shoulders, tailbone lengthens down. 407 00:18:37,680 --> 00:18:38,880 I draw energy up through the 408 00:18:38,880 --> 00:18:40,400 arches of the feet and here I go. 409 00:18:40,400 --> 00:18:44,800 Inhale, spiraling the shoulders, I inhale, reach it up. 410 00:18:44,800 --> 00:18:47,760 Palms kiss together here and then exhale. 411 00:18:47,760 --> 00:18:51,280 I'm gonna soften the knees as I bend forward all the way, 412 00:18:51,280 --> 00:18:53,360 Uttanasana, Forward Fold. 413 00:18:53,360 --> 00:18:56,962 Now inhale, lift up to your flat back position, your version. 414 00:18:58,080 --> 00:19:00,540 And then exhale, soften and bow. 415 00:19:01,360 --> 00:19:02,560 Back up the way we came. 416 00:19:02,560 --> 00:19:04,400 Open the palms, spiral the shoulders, 417 00:19:04,400 --> 00:19:06,586 bend the knees. Inhale, reach it up. 418 00:19:07,680 --> 00:19:11,440 Palms kiss together and we exhale back down to the heart. 419 00:19:12,320 --> 00:19:13,920 Three more just like that, 420 00:19:13,920 --> 00:19:15,760 picking up a little bit with speed. 421 00:19:15,760 --> 00:19:18,166 Inhale, moving mindfully, reach it up. 422 00:19:19,120 --> 00:19:23,840 Exhale, diving forward, no locking of the knees here. 423 00:19:23,840 --> 00:19:26,640 Inhale, lift to flat back position, your version. 424 00:19:26,640 --> 00:19:28,640 Find your own expression here. 425 00:19:28,640 --> 00:19:31,840 Be with the breath as you exhale, soften and bow. 426 00:19:31,840 --> 00:19:33,200 Inhale, open the palms, 427 00:19:33,200 --> 00:19:35,526 spiral the shoulders, reach it up. 428 00:19:36,720 --> 00:19:38,960 And exhale back down at the heart, 429 00:19:38,960 --> 00:19:40,880 tailbone down, tucking the pelvis. 430 00:19:40,880 --> 00:19:43,680 So I'm going from here, which is like I love you, 431 00:19:43,680 --> 00:19:45,040 a bushel and a peck, 432 00:19:45,040 --> 00:19:47,040 to really drawing my center underneath me. 433 00:19:47,040 --> 00:19:49,440 So head over heart, heart over pelvis. 434 00:19:49,440 --> 00:19:52,000 That's what I mean by tucking the pelvis. 435 00:19:52,000 --> 00:19:53,360 Get that question a lot here. 436 00:19:53,360 --> 00:19:54,640 Okay, one more time. 437 00:19:54,640 --> 00:19:58,580 Inhale, open the palms, spiral those shoulders open. 438 00:19:58,580 --> 00:20:02,080 Armpit chest lifts up as palms come together 439 00:20:02,080 --> 00:20:05,520 and we soften the knees to bow forward. 440 00:20:05,520 --> 00:20:07,680 Inhale, lift up to flat back position, 441 00:20:07,680 --> 00:20:09,360 mix and match your version. 442 00:20:09,360 --> 00:20:11,920 Inhale, extend. 443 00:20:11,920 --> 00:20:14,385 And exhale, soften and bow. 444 00:20:15,440 --> 00:20:18,080 Inhale, spiraling the shoulders, reach it up. 445 00:20:19,440 --> 00:20:22,427 And exhale back down to the heart. 446 00:20:23,360 --> 00:20:25,680 Take a deep breath in. 447 00:20:25,680 --> 00:20:27,920 Exhale, interlace the fingertips. 448 00:20:27,920 --> 00:20:29,040 Soften in the knees. 449 00:20:29,040 --> 00:20:30,720 Inhale, pressing the palms 450 00:20:30,720 --> 00:20:33,760 forward, up and back just like before. 451 00:20:33,760 --> 00:20:36,430 And exhale, releasing the fingertips 452 00:20:36,430 --> 00:20:38,240 and taking it all the way down. 453 00:20:38,240 --> 00:20:41,120 Notice how I'm keeping the knees nice and bent here. 454 00:20:41,120 --> 00:20:44,080 Inhale, lifting and listening, (chuckles) 455 00:20:44,080 --> 00:20:46,080 lifting up to a flat back position. 456 00:20:46,080 --> 00:20:48,000 And exhale, soften and bow. 457 00:20:48,000 --> 00:20:52,080 Now this time step your right leg back into a runner's lunge. 458 00:20:52,080 --> 00:20:54,960 Take a couple of breaths here to just find your footing, 459 00:20:54,960 --> 00:20:56,320 walking those left toes and 460 00:20:56,320 --> 00:20:58,640 that left heel out so we're not on a tight rope. 461 00:20:58,640 --> 00:20:59,680 Nice wide base here. 462 00:20:59,680 --> 00:21:01,360 I like to work with a nice wide base 463 00:21:01,360 --> 00:21:04,240 as I press it to my right big pinky toe. 464 00:21:04,240 --> 00:21:05,120 And to each his own, 465 00:21:05,120 --> 00:21:08,160 you might find that you need to lower this right knee here. 466 00:21:08,160 --> 00:21:11,280 Take your left thumb, peel that left hip crease back. 467 00:21:11,280 --> 00:21:12,560 And just check it out, my friends. 468 00:21:12,560 --> 00:21:14,160 Make sure you're breathing. 469 00:21:14,160 --> 00:21:15,440 Don't worry about doing it right. 470 00:21:15,440 --> 00:21:17,040 Just notice the sensations in the body. 471 00:21:17,040 --> 00:21:18,989 Your body will tell you what to do. 472 00:21:20,000 --> 00:21:21,920 So inhale, everyone. 473 00:21:21,920 --> 00:21:24,480 Loop your shoulders, heart radiates forward. 474 00:21:24,480 --> 00:21:27,280 And on an exhale, plant your palms. 475 00:21:27,280 --> 00:21:28,560 and think about drawing your 476 00:21:28,560 --> 00:21:31,280 left leg all the way up so we're working the core here. 477 00:21:31,280 --> 00:21:34,160 So we're not just brushing this leg back really heavy. 478 00:21:34,160 --> 00:21:35,680 We're pressing up and out of 479 00:21:35,680 --> 00:21:37,600 our foundation as we make this transition. 480 00:21:37,600 --> 00:21:42,400 So I press up, lift that leg and step it back, Down Dog. 481 00:21:42,400 --> 00:21:44,155 Pedal the feet. 482 00:21:45,040 --> 00:21:48,800 Breathe deep, softening that lower rib cage again. 483 00:21:48,800 --> 00:21:50,400 Head and neck is nice and loose. 484 00:21:50,400 --> 00:21:51,760 So make sure you wiggle your neck. 485 00:21:51,760 --> 00:21:53,507 Make sure you're not holding. 486 00:21:56,880 --> 00:21:58,640 Now from here, I'm gonna inhale in. 487 00:21:58,640 --> 00:22:01,600 Exhale, come onto my tippy tip toes. 488 00:22:01,600 --> 00:22:03,760 And then slowly shifting forward, 489 00:22:03,760 --> 00:22:07,360 I'll lower my knees and come back to that Tabletop Position. 490 00:22:07,360 --> 00:22:11,086 Drawing the navel up, pressing up out of my palms. 491 00:22:12,240 --> 00:22:14,480 Inhale in here. 492 00:22:14,480 --> 00:22:16,645 And exhale out through the mouth. 493 00:22:18,800 --> 00:22:20,160 Inhale in again. 494 00:22:20,160 --> 00:22:21,920 Slowly pressing into my foundation, 495 00:22:21,920 --> 00:22:25,360 I'm gonna extend the right toes out towards the back of my mat. 496 00:22:25,360 --> 00:22:27,440 Now you'll notice that the weight is gonna want to shift 497 00:22:27,440 --> 00:22:29,680 over into the left side of the body here, 498 00:22:29,680 --> 00:22:32,400 but I'm gonna try to keep my shoulders square, 499 00:22:32,400 --> 00:22:33,680 my heart lifted, 500 00:22:33,680 --> 00:22:36,480 my navel drawing up towards my spine. 501 00:22:36,480 --> 00:22:39,440 And then I'll slowly take my right toes and turn them 502 00:22:39,440 --> 00:22:40,880 towards the left side of the mat. 503 00:22:40,880 --> 00:22:43,200 So I'm dropping that left hip bone down here 504 00:22:43,200 --> 00:22:44,800 as I do that action. 505 00:22:44,800 --> 00:22:46,640 And then I can release the right toes back to the mat. 506 00:22:46,640 --> 00:22:48,240 So it doesn't have to be so high. 507 00:22:48,240 --> 00:22:50,240 I want to keep my hip bones level here. 508 00:22:50,240 --> 00:22:52,480 And remember, we can always adjust our hands, 509 00:22:52,480 --> 00:22:54,320 adjust our feet. 510 00:22:54,320 --> 00:22:57,200 Empower yourselves to really be the director here to notice 511 00:22:57,200 --> 00:23:00,640 the sensations and make adjustments, explore, 512 00:23:00,640 --> 00:23:04,240 be expressive based on those sensations. 513 00:23:04,240 --> 00:23:06,320 So when we're really listening to the body, 514 00:23:06,320 --> 00:23:08,560 we're really doing it right. 515 00:23:08,560 --> 00:23:09,920 Inhale in. 516 00:23:09,920 --> 00:23:12,080 Exhale, draw everything in towards center. 517 00:23:12,080 --> 00:23:14,000 Carve a line with your right knee 518 00:23:14,000 --> 00:23:15,360 and draw your nose to your knee. 519 00:23:15,360 --> 00:23:16,640 Press up. 520 00:23:16,640 --> 00:23:18,400 Navel draws up towards the heavens, 521 00:23:18,400 --> 00:23:19,520 press into the palms. 522 00:23:19,520 --> 00:23:21,790 Two more of these. Inhale, nice and slow. 523 00:23:22,720 --> 00:23:25,600 Notice my gaze is straight down here. 524 00:23:25,600 --> 00:23:26,960 Dropping that hip bone, 525 00:23:26,960 --> 00:23:28,960 pressing up and out of the palms. 526 00:23:28,960 --> 00:23:31,350 On an exhale, nose to knee. 527 00:23:33,360 --> 00:23:36,080 One more. Inhale, extend tops of the shoulders 528 00:23:36,080 --> 00:23:38,030 drawing away from the ears. 529 00:23:39,040 --> 00:23:43,301 And exhale, carving a line with my knee, nose to knee. 530 00:23:44,080 --> 00:23:46,880 Great. Inhale, last time, extend out. 531 00:23:46,880 --> 00:23:49,280 This time, I'm gonna press into my right palm, 532 00:23:49,280 --> 00:23:52,800 draw my navel up, and then reach the left fingertips 533 00:23:52,800 --> 00:23:53,760 towards the front of the mat. 534 00:23:53,760 --> 00:23:56,640 So right toes back, left fingertips forward. 535 00:23:56,640 --> 00:23:57,920 I'm pressing up and out of my 536 00:23:57,920 --> 00:23:59,680 foundation to keep my shoulders level, 537 00:23:59,680 --> 00:24:01,200 my hip points level. 538 00:24:01,200 --> 00:24:02,320 Lots of hard work here. 539 00:24:02,320 --> 00:24:03,360 Inhale in. 540 00:24:03,360 --> 00:24:04,240 And then exhale, 541 00:24:04,240 --> 00:24:07,840 find the ease with control, we'll release it back down. 542 00:24:07,840 --> 00:24:10,240 Great. Take a second if you need to roll your wrists or 543 00:24:10,240 --> 00:24:12,960 take a breath or two in Extended Child's Pose. 544 00:24:14,320 --> 00:24:16,000 And then we come back to all fours. 545 00:24:16,000 --> 00:24:17,920 Spreading the palms, 546 00:24:17,920 --> 00:24:20,240 pressing up and out of my foundation. 547 00:24:20,240 --> 00:24:21,920 Inhale, extend the left toes out. 548 00:24:21,920 --> 00:24:24,000 So switching sides now. 549 00:24:24,000 --> 00:24:26,960 Really extending through the toes here. 550 00:24:26,960 --> 00:24:28,000 I reach, reach, reach. 551 00:24:28,000 --> 00:24:29,760 Weight's gonna want to come into the right side body. 552 00:24:29,760 --> 00:24:32,880 I'm gonna keep it nice and even, or at least I'm going to 553 00:24:32,880 --> 00:24:35,760 set intentions to keep it nice and even. 554 00:24:35,760 --> 00:24:38,560 Building that strength in the body nice and slow. 555 00:24:38,560 --> 00:24:40,400 Navel draws up. 556 00:24:40,400 --> 00:24:42,000 I turn my left toes now towards 557 00:24:42,000 --> 00:24:44,240 the right side of the mat or the right side of the room, 558 00:24:44,240 --> 00:24:47,360 really dropping this left hip, excuse me, 559 00:24:47,360 --> 00:24:48,560 left toes towards the right side of the room. 560 00:24:48,560 --> 00:24:51,680 Yeah, dropping this left hip bone, pressing up and out of 561 00:24:51,680 --> 00:24:54,640 the palms, extend through the crown of the head. 562 00:24:54,640 --> 00:24:56,320 The back of the neck is nice and long here 563 00:24:56,320 --> 00:24:58,800 so there's no crunch, no drop. 564 00:24:58,800 --> 00:25:00,529 Beautiful straight line. 565 00:25:01,840 --> 00:25:03,040 Now inhale in. 566 00:25:03,040 --> 00:25:04,911 Exhale, nose to knee. 567 00:25:06,160 --> 00:25:07,840 Navel draws up. 568 00:25:07,840 --> 00:25:09,040 Lower belly. 569 00:25:09,040 --> 00:25:11,760 Inhale, extend nice and slow. 570 00:25:11,760 --> 00:25:14,400 Don't let all the weight collapse into the right body, 571 00:25:14,400 --> 00:25:16,320 but keep it nice and center. 572 00:25:16,320 --> 00:25:18,971 Right side body. Nose to knee. (chuckles) 573 00:25:20,240 --> 00:25:22,132 Inhale, extend. 574 00:25:24,240 --> 00:25:26,930 Exhale, nose to knee. 575 00:25:29,600 --> 00:25:31,120 Inhale, extend. 576 00:25:31,120 --> 00:25:32,960 Keep the left toes extending. 577 00:25:32,960 --> 00:25:34,640 Draw your navel up towards your spine. 578 00:25:34,640 --> 00:25:37,200 Press up and out of the left palm and inhale, 579 00:25:37,200 --> 00:25:39,440 right fingertips reach forward. 580 00:25:39,440 --> 00:25:41,200 So I'm reaching with my right fingertips. 581 00:25:41,200 --> 00:25:43,040 I'm extending through my left toes. 582 00:25:43,040 --> 00:25:45,760 Heart's lifting, I'm pressing up and out of my foundation. 583 00:25:45,760 --> 00:25:46,800 I'm breathing deep. 584 00:25:46,800 --> 00:25:48,240 I might be trembling a little bit here, 585 00:25:48,240 --> 00:25:51,040 but I'm smiling, finding the ease. 586 00:25:51,040 --> 00:25:54,880 And on an exhale, I slowly lower down. 587 00:25:54,880 --> 00:25:56,240 Again, take a second to roll 588 00:25:56,240 --> 00:25:57,992 through the wrist if you need to. 589 00:25:58,880 --> 00:26:01,520 Breathe. We can always go to Extended Child's Pose. 590 00:26:01,520 --> 00:26:03,360 Otherwise, I'm gonna walk my fingertips forward, 591 00:26:03,360 --> 00:26:04,640 curl the toes under, 592 00:26:04,640 --> 00:26:07,600 and send it on back, Downward Facing Dog. 593 00:26:07,600 --> 00:26:10,480 Pedaling the feet here for a couple breaths and then 594 00:26:10,480 --> 00:26:12,560 arriving in a little bit of stillness here, 595 00:26:12,560 --> 00:26:15,120 letting the breath do the movement. 596 00:26:15,120 --> 00:26:16,960 Couple of action points here. 597 00:26:17,920 --> 00:26:20,880 Spreading awareness through all of my palm, 598 00:26:20,880 --> 00:26:23,440 all of the knuckles, all ten fingerprints. 599 00:26:23,440 --> 00:26:25,600 Really pressing up and out of the palms, 600 00:26:25,600 --> 00:26:28,880 finding this external rotation in the shoulders and 601 00:26:28,880 --> 00:26:32,000 then this internal rotation in the tops of the thighs. 602 00:26:32,000 --> 00:26:34,160 Inhale, drop your left heel. 603 00:26:34,160 --> 00:26:37,440 Slide the sole of the right leg up towards the heavens. 604 00:26:37,440 --> 00:26:39,760 Now same thing we did in all fours here. 605 00:26:39,760 --> 00:26:42,480 I'm not gonna let my weight come into the left side body, 606 00:26:42,480 --> 00:26:45,840 but I'm gonna try to keep my shoulders square here. 607 00:26:45,840 --> 00:26:47,840 Maybe turn the right toes towards the left side 608 00:26:47,840 --> 00:26:50,960 of the mat to feel that right hip point 609 00:26:50,960 --> 00:26:53,520 or right hip bone dropping. 610 00:26:53,520 --> 00:26:55,680 Then everyone inhale, lift your right foot 611 00:26:55,680 --> 00:26:58,320 a little bit higher as you drop your left heel. 612 00:26:58,320 --> 00:27:00,000 Take a deep breath in. 613 00:27:00,000 --> 00:27:03,458 And exhale, bending all the way up into our runner's lunge. 614 00:27:04,560 --> 00:27:06,720 Great. Slowly lower that left knee down. 615 00:27:06,720 --> 00:27:08,668 Come on to the top of the left foot. 616 00:27:09,840 --> 00:27:13,040 I interlace my fingertips, bring them to the top of the 617 00:27:13,040 --> 00:27:15,600 right thigh and press my heart up, 618 00:27:15,600 --> 00:27:17,600 really paying attention to my footing here. 619 00:27:17,600 --> 00:27:20,080 So maybe coming to that nice 620 00:27:20,080 --> 00:27:22,400 wide base if that feels more stable, 621 00:27:22,400 --> 00:27:24,800 but then also integrating from 622 00:27:24,800 --> 00:27:26,320 the tail to the crown of the head, 623 00:27:26,320 --> 00:27:28,134 drawing that tailbone down. 624 00:27:29,280 --> 00:27:31,440 If you need to pad the knee here, you can. 625 00:27:31,440 --> 00:27:34,640 You can also double up on the mat here like so, 626 00:27:34,640 --> 00:27:38,036 revealing the bottom of your mat to the world. 627 00:27:39,920 --> 00:27:41,120 Okay. So I'm here. 628 00:27:41,120 --> 00:27:42,800 I'm not sinking in just yet. 629 00:27:42,800 --> 00:27:43,920 I'm nice and stacked. 630 00:27:43,920 --> 00:27:47,200 So I'm, again, softening the lower rib cage, 631 00:27:47,200 --> 00:27:49,200 I'm lifting up through the crown of the head. 632 00:27:49,200 --> 00:27:50,960 Inhale, palms come together. 633 00:27:50,960 --> 00:27:53,280 My legs are working super hard here, by the way. 634 00:27:53,280 --> 00:27:55,760 I'm squeezing my inner thighs in towards the center, 635 00:27:55,760 --> 00:27:56,800 and it's almost as if 636 00:27:56,800 --> 00:27:59,280 I'm trying to press up and out of that back leg. 637 00:27:59,280 --> 00:28:01,920 So I'm not soft and I'm not sinking in. 638 00:28:01,920 --> 00:28:04,285 I'm lifting up. Legs are nice and strong. 639 00:28:05,040 --> 00:28:07,280 Palms back together at the heart. 640 00:28:07,280 --> 00:28:09,200 Take a deep breath in. 641 00:28:09,200 --> 00:28:11,360 Exhale, interlace. 642 00:28:11,360 --> 00:28:14,240 Inhale, now, sinking forward with integrity. 643 00:28:14,240 --> 00:28:18,320 Mindful as I inhale, reach forward, up and back, 644 00:28:18,320 --> 00:28:19,840 Crescent Moon. 645 00:28:19,840 --> 00:28:21,520 On the exhale, bend the elbows, 646 00:28:21,520 --> 00:28:24,720 release the fingertips, open the shoulders wide. 647 00:28:24,720 --> 00:28:27,040 Palms back together at the heart. 648 00:28:27,040 --> 00:28:29,280 Inhale, lift the sternum to the thumbs. 649 00:28:29,280 --> 00:28:30,880 Exhale, interlace. 650 00:28:30,880 --> 00:28:34,280 Inhale in again as we reach the palms forward, 651 00:28:35,426 --> 00:28:37,680 up and back. 652 00:28:37,680 --> 00:28:39,760 Breathing into that left hip crease. 653 00:28:39,760 --> 00:28:42,640 Bend the elbows. Open the shoulders. 654 00:28:42,640 --> 00:28:44,080 Just moving with your breath here. 655 00:28:44,080 --> 00:28:45,773 One more. Inhale. 656 00:28:52,080 --> 00:28:54,960 Beautiful. Belly comes to the top of the thigh. 657 00:28:54,960 --> 00:28:56,400 Palms come to the mat, 658 00:28:56,400 --> 00:28:58,800 and I curl the back toes under and step it back, 659 00:28:58,800 --> 00:29:00,589 Downward Facing Dog. 660 00:29:02,400 --> 00:29:04,560 Pedaling the feet for a couple of breaths. 661 00:29:04,560 --> 00:29:07,531 Then once again, finding that stillness. 662 00:29:11,200 --> 00:29:14,560 Knees can stay bent here as generously as you need. 663 00:29:15,680 --> 00:29:17,052 Breathe. 664 00:29:19,440 --> 00:29:20,640 Now drop the right heel. 665 00:29:20,640 --> 00:29:23,730 Inhale, slide the sole of the left leg up, 666 00:29:23,730 --> 00:29:24,640 sole of the left foot. 667 00:29:24,640 --> 00:29:27,000 So I'm not just hoisting my left leg up. 668 00:29:27,000 --> 00:29:28,760 (groans) Okay? 669 00:29:29,520 --> 00:29:30,800 I'm using that integrative movement. 670 00:29:30,800 --> 00:29:32,640 So it's not what we're doing, but how we're doing it. 671 00:29:32,640 --> 00:29:36,960 The quality of movement here as I slide and extend, 672 00:29:36,960 --> 00:29:39,840 integrating every muscle fiber. 673 00:29:41,600 --> 00:29:43,120 Right heel continues to drop. 674 00:29:43,120 --> 00:29:45,920 Turn your left toes towards the right side of the mat, 675 00:29:45,920 --> 00:29:48,400 dropping that left hip bone. 676 00:29:48,400 --> 00:29:49,920 Pressing up and out of the palms. 677 00:29:49,920 --> 00:29:51,680 Breathe here, everyone. 678 00:29:51,680 --> 00:29:54,160 So even if the leg only goes this high or this high, 679 00:29:54,160 --> 00:29:56,160 that's great. But we're not wanting to come 680 00:29:56,160 --> 00:29:57,920 all the way into that right shoulder here, 681 00:29:57,920 --> 00:30:00,320 but keep the shoulders nice and square. 682 00:30:00,320 --> 00:30:01,760 Now on your next inhale, everyone, 683 00:30:01,760 --> 00:30:03,280 lift your left leg a little bit higher, 684 00:30:03,280 --> 00:30:04,960 wherever it's at. 685 00:30:04,960 --> 00:30:06,720 And then take it on through, 686 00:30:06,720 --> 00:30:09,200 carving a line with the knee up. 687 00:30:09,200 --> 00:30:12,320 And we come to the other side, dropping the right knee down, 688 00:30:12,320 --> 00:30:15,520 coming onto the top of that right foot. 689 00:30:15,520 --> 00:30:18,000 There's no rush in transition, so take your time here. 690 00:30:18,000 --> 00:30:19,600 Interlace the fingertips, 691 00:30:19,600 --> 00:30:21,120 squeeze those inner thighs together. 692 00:30:21,120 --> 00:30:23,760 Find that Mula Bandha, that lift from the pelvic floor. 693 00:30:23,760 --> 00:30:26,160 More on that later. There's another video on that. 694 00:30:26,160 --> 00:30:28,400 As we inhale, loop the shoulders 695 00:30:28,400 --> 00:30:30,512 and come to find our footing. 696 00:30:32,000 --> 00:30:34,000 Squeeze the inner thighs together. 697 00:30:34,000 --> 00:30:36,079 Palms come together at the heart. 698 00:30:37,040 --> 00:30:38,960 Head over heart, heart over pelvis. 699 00:30:38,960 --> 00:30:40,880 Pelvis is gonna want to tuck out here, 700 00:30:40,880 --> 00:30:43,867 but I'm gonna draw it in. 701 00:30:43,867 --> 00:30:45,855 Lighting that fire in my belly. 702 00:30:47,200 --> 00:30:48,460 Inhale. 703 00:30:49,360 --> 00:30:50,999 And exhale, interlace. 704 00:30:51,840 --> 00:30:53,360 Here we go. Inhale. 705 00:30:53,360 --> 00:30:56,000 Gently, mindfully, with an attention on that back foot. 706 00:30:56,000 --> 00:30:57,840 So don't forget about your foundation. 707 00:30:57,840 --> 00:31:01,510 As I inhale, press it forward, 708 00:31:01,510 --> 00:31:04,800 up and back. 709 00:31:04,800 --> 00:31:06,880 On an exhale, notice the sensations in 710 00:31:06,880 --> 00:31:10,240 the right of that hip crease, that right hip crease, 711 00:31:10,240 --> 00:31:13,600 as I bend the elbows and float it back. 712 00:31:13,600 --> 00:31:16,480 Sorry, it's hard to talk and feel the sensations here. 713 00:31:16,480 --> 00:31:18,320 I'm normally walking around the room while I do this, 714 00:31:18,320 --> 00:31:20,480 so sinking into that front knee. 715 00:31:20,480 --> 00:31:22,790 Make sure it doesn't go past that front ankle as 716 00:31:22,790 --> 00:31:26,880 I reach forward, up and back, 717 00:31:26,880 --> 00:31:28,160 opening the heart. 718 00:31:28,160 --> 00:31:30,661 Navel draws in as I exhale. 719 00:31:32,320 --> 00:31:33,280 And one more. 720 00:31:33,280 --> 00:31:35,491 Follow your breath. Inhale. 721 00:31:43,280 --> 00:31:46,320 Belly comes to the top of the thigh for stability. 722 00:31:46,320 --> 00:31:49,280 I plant my palms, curl my back toes under. 723 00:31:49,280 --> 00:31:52,480 And this time, I'm gonna lift that back knee 724 00:31:52,480 --> 00:31:56,640 and rock the back foot up to meet the front, Forward Fold. 725 00:31:56,640 --> 00:31:57,840 Now, often people ask me, 726 00:31:57,840 --> 00:32:00,960 "I know I can't do it in one step." Who cares? 727 00:32:00,960 --> 00:32:03,120 Take 10 billion steps. 728 00:32:03,120 --> 00:32:04,400 Enjoy the journey as we come 729 00:32:04,400 --> 00:32:07,920 all the way back up to Forward Fold, Uttanasan. 730 00:32:07,920 --> 00:32:10,240 In time, we'll build those intercostal muscles and 731 00:32:10,240 --> 00:32:12,000 we'll have the strength, most likely, 732 00:32:12,000 --> 00:32:13,360 to step that leg up. 733 00:32:13,360 --> 00:32:15,600 But it takes time. 734 00:32:15,600 --> 00:32:16,640 Let it all hang. 735 00:32:16,640 --> 00:32:18,320 Take a deep breath in, Uttanasan. 736 00:32:18,320 --> 00:32:19,760 As we exhale, grab the elbows. 737 00:32:19,760 --> 00:32:22,267 If that feels good, rock a little side to side. 738 00:32:23,280 --> 00:32:25,120 Then releasing the hands, inhale, 739 00:32:25,120 --> 00:32:28,320 lift up to flat back position, your version. 740 00:32:28,320 --> 00:32:30,480 And exhale, soften and bow. 741 00:32:30,480 --> 00:32:32,240 Spiral the shoulders, open your palms, 742 00:32:32,240 --> 00:32:34,000 bend your knees, and reach it up. 743 00:32:34,000 --> 00:32:37,440 Inhale, full breath, full body experience. 744 00:32:37,440 --> 00:32:41,920 And exhale, back down at the heart. 745 00:32:41,920 --> 00:32:44,301 Jumping right in for more. Inhale, reach it up. 746 00:32:45,360 --> 00:32:47,360 Enjoy this next move as we exhale, 747 00:32:47,360 --> 00:32:49,907 soften the knees and bow forward. 748 00:32:51,360 --> 00:32:52,960 Breathe, inhale, lift up, 749 00:32:52,960 --> 00:32:55,440 flat back position, your version. 750 00:32:55,440 --> 00:32:58,320 And exhale, soften and bow. 751 00:32:58,320 --> 00:33:01,360 Inhale, stepping the right leg back, runner's lunge. 752 00:33:01,360 --> 00:33:03,200 This time, you can lower that back knee 753 00:33:03,200 --> 00:33:06,240 or keep it lifted as we spiral the shoulders. 754 00:33:06,240 --> 00:33:10,000 And inhale, reach it up to high lunge. 755 00:33:10,000 --> 00:33:13,760 Exhale, drawing the shoulder blades in together and down. 756 00:33:13,760 --> 00:33:15,520 Peeling that left hip crease back, 757 00:33:15,520 --> 00:33:16,400 finding your footing, 758 00:33:16,400 --> 00:33:19,120 so drawing energy up from the earth. 759 00:33:20,320 --> 00:33:22,240 Inhale in here, exhale, 760 00:33:22,240 --> 00:33:26,160 float the fingertips down and around to come together, 761 00:33:26,160 --> 00:33:27,600 palms back at the heart. 762 00:33:27,600 --> 00:33:29,520 Okay, inhale. 763 00:33:29,520 --> 00:33:30,960 Squeezing the inner thighs together, 764 00:33:30,960 --> 00:33:33,040 we interlace here. 765 00:33:34,050 --> 00:33:35,680 And reaching forward. 766 00:33:35,680 --> 00:33:40,240 Inhale, palms reach forward, up and back. 767 00:33:40,240 --> 00:33:42,320 On an exhale, you can stay here for a couple of breaths, 768 00:33:42,320 --> 00:33:44,720 but on an exhale, we release. 769 00:33:44,720 --> 00:33:46,080 Same as before. 770 00:33:46,080 --> 00:33:48,680 Pressing into that back pinky toe, inhale. 771 00:33:49,840 --> 00:33:53,339 Forward, up and back, exhale. 772 00:33:55,360 --> 00:33:57,900 Last time, inhale, interlace. 773 00:34:02,400 --> 00:34:05,360 To come out, belly comes to the top of the thigh, step one. 774 00:34:05,360 --> 00:34:07,040 Step two, palms to the mat, 775 00:34:07,040 --> 00:34:08,960 step it back, Downward Facing Dog. 776 00:34:08,960 --> 00:34:12,804 Lifting that back leg up, and we breathe. 777 00:34:15,520 --> 00:34:17,520 This time, we can lower to the knees 778 00:34:17,520 --> 00:34:19,402 or we're gonna imagine 779 00:34:19,402 --> 00:34:21,280 a nice hurdle here in the center of our mat. 780 00:34:21,280 --> 00:34:23,520 We've done this in a couple of other videos, 781 00:34:23,520 --> 00:34:24,480 and I'm really digging on the 782 00:34:24,480 --> 00:34:26,480 hurdle here in my public classes. 783 00:34:26,480 --> 00:34:28,240 So imagine there's a hurdle here. 784 00:34:28,240 --> 00:34:30,080 I'm gonna draw the navel up and over, 785 00:34:30,080 --> 00:34:31,280 so I'm going over that hurdle 786 00:34:31,280 --> 00:34:33,840 so rather than just sliding into Plank, 787 00:34:33,840 --> 00:34:35,920 I'm going up and over, 788 00:34:35,920 --> 00:34:38,160 so pressing up and out of the earth. 789 00:34:38,160 --> 00:34:40,720 You can come to Plank here or lower the knees for Half Plank, 790 00:34:40,720 --> 00:34:41,600 no problem. 791 00:34:41,600 --> 00:34:43,600 If you do lower the knees, 792 00:34:43,600 --> 00:34:46,720 make sure that you still create this nice long line from the 793 00:34:46,720 --> 00:34:48,960 crown of the head to the tip of the tailbone here. 794 00:34:48,960 --> 00:34:51,120 So we're not letting the pelvis poke out, 795 00:34:51,120 --> 00:34:52,640 but we're tucking it in. 796 00:34:52,640 --> 00:34:56,314 Tailbone lengthening down towards the backs of the knees. 797 00:34:57,360 --> 00:34:59,760 Great, everyone. Inhale in here. 798 00:34:59,760 --> 00:35:03,280 Exhale, slowly go up and over back that hurdle, 799 00:35:03,280 --> 00:35:05,520 Downward Facing Dog. 800 00:35:05,520 --> 00:35:08,019 Two more like that, up and over. 801 00:35:11,360 --> 00:35:12,619 And back. 802 00:35:14,480 --> 00:35:16,720 Last one, up and over. 803 00:35:16,720 --> 00:35:20,368 Navel draws up. Plank Pose. 804 00:35:21,600 --> 00:35:22,720 And back. 805 00:35:22,720 --> 00:35:26,090 Up and over, dropping through the heels. 806 00:35:27,440 --> 00:35:30,751 Lots of space between the ears and shoulders here. 807 00:35:34,480 --> 00:35:36,960 And then we inhale, lift the right toes, 808 00:35:36,960 --> 00:35:40,213 step the right leg up, runner's lunge. 809 00:35:41,760 --> 00:35:44,000 Now we can lower the knee here if we need to, 810 00:35:44,000 --> 00:35:45,680 otherwise we're gonna keep it lifted, 811 00:35:45,680 --> 00:35:48,880 keeping a nice awareness in that left pinky toe here. 812 00:35:48,880 --> 00:35:52,240 Finding my footing, knees stacked above the ankle, 813 00:35:52,240 --> 00:35:54,320 and inhale, opening the hands, 814 00:35:54,320 --> 00:35:58,080 I reach it up as I press into my front foot, high lunge. 815 00:35:59,600 --> 00:36:01,520 Right hip crease is peeling back, 816 00:36:01,520 --> 00:36:04,000 breathing into the front of that left hip crease. 817 00:36:04,000 --> 00:36:05,840 Float your fingertips down and away, 818 00:36:05,840 --> 00:36:08,800 palms come together at the heart. 819 00:36:08,800 --> 00:36:11,200 Inhale, lift your sternum to your thumbs. 820 00:36:11,200 --> 00:36:13,280 Exhale, interlace. 821 00:36:13,280 --> 00:36:14,480 Here we go again. 822 00:36:14,480 --> 00:36:16,800 Find your expression, move with your breath. 823 00:36:16,800 --> 00:36:19,840 Inhale, pressing the palms forward, 824 00:36:19,840 --> 00:36:21,840 lengthening through the crown of the head, 825 00:36:21,840 --> 00:36:24,560 up, drawing a line, and back. 826 00:36:24,560 --> 00:36:28,082 Exhale, bending, softening through the elbows, we release. 827 00:36:29,600 --> 00:36:30,675 Inhale. 828 00:36:32,160 --> 00:36:35,440 Reach forward, up and back, 829 00:36:35,440 --> 00:36:38,320 squeezing the inner thighs together for stability. 830 00:36:38,320 --> 00:36:40,400 On the exhale, soften and release. 831 00:36:41,360 --> 00:36:43,158 One more, inhale. 832 00:36:44,160 --> 00:36:45,360 Strong lower body. 833 00:36:45,360 --> 00:36:47,180 Navel draws in. 834 00:36:48,080 --> 00:36:51,280 Exhale, lower belly in, elbows down. 835 00:36:52,480 --> 00:36:55,360 To come out, belly to the top of the thigh, step one. 836 00:36:55,360 --> 00:36:57,200 Step two, palms to the mat. 837 00:36:57,200 --> 00:36:59,211 I'm gonna step it back to Plank. 838 00:37:00,640 --> 00:37:02,400 I can go to Half Plank here. 839 00:37:02,400 --> 00:37:05,280 I'm gonna show Half Plank here, crossing the ankles. 840 00:37:05,280 --> 00:37:06,400 I'm going to tuck my pelvis, 841 00:37:06,400 --> 00:37:08,480 lengthen down through the tailbone. 842 00:37:08,480 --> 00:37:09,520 Straighten my arms, 843 00:37:09,520 --> 00:37:11,600 press up and out of my foundation. 844 00:37:11,600 --> 00:37:14,080 Now I can do this here in Plank as well. 845 00:37:14,080 --> 00:37:15,360 Chaturanga practice. 846 00:37:15,360 --> 00:37:18,000 So a lot of people are intimidated by Chaturanga. 847 00:37:18,000 --> 00:37:19,200 Think about this as practice. 848 00:37:19,200 --> 00:37:22,800 As I inhale in, exhale, bend the elbows just halfway, 849 00:37:22,800 --> 00:37:24,880 whatever your halfway is today. 850 00:37:24,880 --> 00:37:27,040 Now pressing back up, we're gonna do three of these. 851 00:37:27,040 --> 00:37:30,160 We got this. Inhale, don't let the neck go. 852 00:37:30,160 --> 00:37:34,080 Keep drawing the tailbone down towards the backs of the knees. 853 00:37:34,080 --> 00:37:36,240 On an exhale, bend your elbows. 854 00:37:36,240 --> 00:37:37,360 Notice how I'm not bending them 855 00:37:37,360 --> 00:37:40,480 left to right but keeping them nice and close to the side body. 856 00:37:40,480 --> 00:37:41,440 Press it up. 857 00:37:41,440 --> 00:37:44,960 Even if you only bend half an inch here, that's gravy, baby. 858 00:37:44,960 --> 00:37:46,240 It's got to start somewhere, right? 859 00:37:46,240 --> 00:37:49,120 Transformation is hard, but that's what we're here for. 860 00:37:49,120 --> 00:37:52,581 Inhale in, marrying it with the ease. 861 00:37:55,200 --> 00:37:57,440 Nice and long in the neck. 862 00:37:57,440 --> 00:37:58,320 Now this time, 863 00:37:58,320 --> 00:38:01,520 either with the knees on the floor or lifted in Plank, 864 00:38:01,520 --> 00:38:02,930 I'm gonna lower all the way down 865 00:38:02,930 --> 00:38:05,920 nice and slow or lower down until you collapse down, 866 00:38:05,920 --> 00:38:09,440 my friends, and come onto the belly. 867 00:38:09,440 --> 00:38:10,480 Go ahead and take a couple 868 00:38:10,480 --> 00:38:12,800 seconds here to rock a little side to side. 869 00:38:13,760 --> 00:38:14,966 Smile. 870 00:38:16,000 --> 00:38:18,560 Take a deep breath in. 871 00:38:18,560 --> 00:38:19,520 Then exhale. 872 00:38:19,520 --> 00:38:21,840 Bring the tops of the feet to the mat. 873 00:38:21,840 --> 00:38:24,800 Heels are in line with the hip points here. 874 00:38:24,800 --> 00:38:28,240 Drawing the tail down, pelvic bone or pubic bone 875 00:38:28,240 --> 00:38:29,040 press into the earth. 876 00:38:29,040 --> 00:38:31,680 I'm gonna inhale, drawing the elbows, 877 00:38:31,680 --> 00:38:33,600 excuse me, underneath the shoulders, 878 00:38:33,600 --> 00:38:35,200 spreading the palms nice and wide, 879 00:38:35,200 --> 00:38:37,280 elbows underneath the shoulders. 880 00:38:37,280 --> 00:38:38,960 Again, pressing into my foundation 881 00:38:38,960 --> 00:38:40,800 by pressing into the pubic bone, 882 00:38:40,800 --> 00:38:42,720 pressing into the tops of the feet, 883 00:38:42,720 --> 00:38:44,480 and then growing tall from there and 884 00:38:44,480 --> 00:38:47,360 then finding that extension through the crown of the head. 885 00:38:48,640 --> 00:38:50,720 So I'm not crunching in the neck here. 886 00:38:50,720 --> 00:38:51,760 I'm really allowing the 887 00:38:51,760 --> 00:38:54,720 shoulder blades to draw in and together and down. 888 00:38:54,720 --> 00:38:55,760 Spread the palms, 889 00:38:55,760 --> 00:38:59,040 and then my elbows kind of have this active sensation there, 890 00:38:59,040 --> 00:39:00,800 even drawing away from each other 891 00:39:00,800 --> 00:39:03,031 as if I were trying to tear the mat in half. 892 00:39:03,031 --> 00:39:04,640 Strong foundation. 893 00:39:04,640 --> 00:39:06,080 As from there, I grow tall, 894 00:39:06,080 --> 00:39:08,320 extending through the crown of the head. 895 00:39:08,320 --> 00:39:10,949 Now soften the lower ribcage in again. 896 00:39:12,240 --> 00:39:16,000 Breathing into the abdominal wall. 897 00:39:16,000 --> 00:39:17,840 Feeling the sensations in the body, 898 00:39:17,840 --> 00:39:19,360 not giving up with the integrity, 899 00:39:19,360 --> 00:39:21,760 so really pressing into the foundation. 900 00:39:21,760 --> 00:39:23,920 No collapsing into the bones here. 901 00:39:25,120 --> 00:39:27,520 Now maintain that as we inhale in. 902 00:39:27,520 --> 00:39:29,600 Again, pressing through the foundation. 903 00:39:29,600 --> 00:39:33,040 Exhale, draw a line with your nose past your right shoulder. 904 00:39:33,040 --> 00:39:36,160 Shoulder blades in and together and down. 905 00:39:36,160 --> 00:39:38,640 I find that extension in the crown of the head here really 906 00:39:38,640 --> 00:39:40,640 breathing into the left side of the neck. 907 00:39:40,640 --> 00:39:43,600 Then exhale, come back to center. 908 00:39:43,600 --> 00:39:45,200 And same thing on the other side, 909 00:39:45,200 --> 00:39:47,600 taking it to the other side. 910 00:39:47,600 --> 00:39:49,840 Drawing a line with the nose past the left shoulders. 911 00:39:49,840 --> 00:39:52,400 I breathe into the right side of the neck, 912 00:39:52,400 --> 00:39:53,680 but also press up and out of 913 00:39:53,680 --> 00:39:56,390 my foundation and extend through the crown. 914 00:39:58,080 --> 00:40:00,720 Lots of sensations here as I inhale in. 915 00:40:00,720 --> 00:40:02,720 Exhale, back to center. 916 00:40:02,720 --> 00:40:04,560 Slowly drop your chin to your chest. 917 00:40:05,760 --> 00:40:06,800 Release. 918 00:40:06,800 --> 00:40:08,720 Palms go to where the elbows were here. 919 00:40:08,720 --> 00:40:10,480 We curl the toes under. 920 00:40:10,480 --> 00:40:13,680 And first we press it to the top of the pushup. 921 00:40:13,680 --> 00:40:15,440 Inhale. 922 00:40:15,440 --> 00:40:18,560 Exhale, back, Downward Facing Dog. 923 00:40:18,560 --> 00:40:20,160 Pedal the feet. 924 00:40:20,160 --> 00:40:24,400 Now you can experiment with how long or short your dog is here. 925 00:40:24,400 --> 00:40:25,920 I'm gonna inhale in. 926 00:40:25,920 --> 00:40:27,520 Walk my toes up just a little bit. 927 00:40:27,520 --> 00:40:28,640 Bend my knees generously. 928 00:40:28,640 --> 00:40:30,720 Belly comes to the tops of the thighs. 929 00:40:30,720 --> 00:40:31,840 Now remember that hurdle, 930 00:40:31,840 --> 00:40:34,560 that up and over action as 931 00:40:34,560 --> 00:40:37,120 I bend the knees generously and just play around. 932 00:40:37,120 --> 00:40:39,200 Open yourself up to a new experience. 933 00:40:39,200 --> 00:40:41,760 Bend the knees and then inhale in. 934 00:40:42,560 --> 00:40:44,320 And exhale. 935 00:40:44,320 --> 00:40:46,160 Hop towards the front of your mat. 936 00:40:46,160 --> 00:40:46,880 If you don't make it, 937 00:40:46,880 --> 00:40:48,880 walk up towards the front edge of the mat 938 00:40:48,880 --> 00:40:50,960 and let it hang over, Uttanasan. 939 00:40:50,960 --> 00:40:53,520 Grab the elbows, rock a little side to side. 940 00:40:53,520 --> 00:40:55,360 Breathe in and out. 941 00:40:56,560 --> 00:40:57,440 Release the hands. 942 00:40:57,440 --> 00:41:00,903 Inhale, lift up to flat back position, your version. 943 00:41:01,840 --> 00:41:03,600 Remember we can mix and match here. 944 00:41:03,600 --> 00:41:06,264 And on an exhale, soften and bow. 945 00:41:07,360 --> 00:41:08,400 Bend the knees. 946 00:41:08,400 --> 00:41:10,160 Spiral the shoulders, open the palms. 947 00:41:10,160 --> 00:41:11,926 Inhale, reach it up. 948 00:41:14,240 --> 00:41:15,920 And exhale back down at the heart. 949 00:41:17,962 --> 00:41:20,000 - [Chris] Can I get that inhale reaching up one more time? 950 00:41:20,000 --> 00:41:21,120 - Yeah. 951 00:41:23,440 --> 00:41:24,720 Soften in the knees. 952 00:41:24,720 --> 00:41:25,600 Open the palms. 953 00:41:25,600 --> 00:41:27,600 Spiral the shoulders and inhale. 954 00:41:27,600 --> 00:41:28,880 Reach it up. 955 00:41:28,880 --> 00:41:30,804 Nice, full, deep breath. 956 00:41:31,920 --> 00:41:34,400 Palms kiss together over the head 957 00:41:34,400 --> 00:41:38,078 and I exhale back down at the heart. 958 00:41:39,520 --> 00:41:40,480 Jumping right in. 959 00:41:40,480 --> 00:41:41,721 Inhale, reach it up. 960 00:41:42,560 --> 00:41:44,000 Last time. 961 00:41:44,000 --> 00:41:46,480 Exhale, soft in the knees as I dive forward. 962 00:41:46,480 --> 00:41:48,150 Enjoy this move. 963 00:41:49,840 --> 00:41:52,000 Inhale, lift to flat back, your version. 964 00:41:52,000 --> 00:41:53,600 Long, beautiful neck. 965 00:41:53,600 --> 00:41:55,755 Exhale, soften and bow. 966 00:41:56,800 --> 00:41:58,960 Heel-toe, heel-toe the feet together. 967 00:41:58,960 --> 00:42:03,120 Plant the palms by bending your knees and hop it back to Plank. 968 00:42:03,120 --> 00:42:04,595 Surprise yourself. 969 00:42:05,760 --> 00:42:08,800 Great. Stretch out through the backs of the legs. 970 00:42:08,800 --> 00:42:10,320 Remember that sit bone to heel connection 971 00:42:10,320 --> 00:42:12,160 as I press up and out of the palms. 972 00:42:12,160 --> 00:42:13,120 Inhale in. 973 00:42:13,120 --> 00:42:14,720 Keep extending through the left heel. 974 00:42:14,720 --> 00:42:16,000 Lift your right leg up. 975 00:42:16,000 --> 00:42:18,320 Doesn't have to be a big lift, just a little lift. 976 00:42:18,320 --> 00:42:20,800 Now for five nice, long, deep breaths, 977 00:42:20,800 --> 00:42:23,120 I'm gonna move this leg. 978 00:42:23,120 --> 00:42:24,480 Remember finding the ease. 979 00:42:24,480 --> 00:42:26,000 Remember hovering in that 980 00:42:26,000 --> 00:42:28,640 Tabletop Position where I press up and out of the palms. 981 00:42:29,840 --> 00:42:31,440 Two more breaths here. 982 00:42:31,440 --> 00:42:32,320 You can do it. 983 00:42:32,320 --> 00:42:34,560 Navel towards the spine. 984 00:42:34,560 --> 00:42:36,800 Find the grace. Find the ease. 985 00:42:36,800 --> 00:42:38,160 Exhale, release. 986 00:42:38,160 --> 00:42:39,600 Knees come to the mat. 987 00:42:39,600 --> 00:42:41,040 Come on to the tops of the feet. 988 00:42:41,040 --> 00:42:44,560 Fingertips walk back up to the tops of the thighs. 989 00:42:45,520 --> 00:42:46,400 And we inhale. 990 00:42:46,400 --> 00:42:47,760 Spiral the shoulders. 991 00:42:47,760 --> 00:42:49,440 Reach it up. 992 00:42:49,440 --> 00:42:53,013 Tailbone draws down as the palms come together at the heart. 993 00:42:54,480 --> 00:42:56,240 Great. Diving back in for more. 994 00:42:56,240 --> 00:42:58,240 Roll your wrists a couple of times. 995 00:42:58,240 --> 00:43:01,040 Back to Tabletop Position. 996 00:43:01,040 --> 00:43:03,691 Then curl your toes under, send it back to Plank. 997 00:43:04,720 --> 00:43:05,920 Sit bone to heel connection, 998 00:43:05,920 --> 00:43:07,360 pressing up and out of the palms. 999 00:43:07,360 --> 00:43:10,000 Extension through the crown of the head. 1000 00:43:10,000 --> 00:43:12,720 Long, beautiful neck. 1001 00:43:12,720 --> 00:43:15,040 Send that energy through your right heel first. 1002 00:43:15,040 --> 00:43:16,240 It's gonna help. 1003 00:43:16,240 --> 00:43:17,440 Then inhale in. 1004 00:43:17,440 --> 00:43:19,120 Exhale, lift the left leg. 1005 00:43:19,120 --> 00:43:20,080 Five breaths. 1006 00:43:20,080 --> 00:43:22,480 You can let it just stay, spreading the toes, 1007 00:43:22,480 --> 00:43:24,400 or I find it helps to move. 1008 00:43:24,400 --> 00:43:27,600 Moving, breathing, smiling. 1009 00:43:27,600 --> 00:43:30,240 Strong upper body, strong core. 1010 00:43:30,240 --> 00:43:32,102 Nice awareness from the crown of the head 1011 00:43:32,102 --> 00:43:33,360 to the tip of the tailbone. 1012 00:43:33,360 --> 00:43:34,480 Two more breaths here as you 1013 00:43:34,480 --> 00:43:37,280 lift the back of that left thigh towards the sky. 1014 00:43:37,280 --> 00:43:38,640 And then exhale. 1015 00:43:38,640 --> 00:43:40,400 When you're ready, lower down. 1016 00:43:40,400 --> 00:43:42,720 Go ahead and bring the two big toes together. 1017 00:43:42,720 --> 00:43:44,800 Widen the knees as wide as the mat. 1018 00:43:44,800 --> 00:43:47,280 And send it back to Extended Child's Pose. 1019 00:43:47,280 --> 00:43:49,280 This time, knees nice and wide. 1020 00:43:49,280 --> 00:43:51,120 Palms are gonna come together and 1021 00:43:51,120 --> 00:43:53,920 swim forward, up and back here. 1022 00:43:53,920 --> 00:43:57,680 Palms in prayer kind of coming into a little shark fin here 1023 00:43:57,680 --> 00:44:00,017 as we rock a little left to right. 1024 00:44:01,120 --> 00:44:02,724 And breathe. 1025 00:44:06,240 --> 00:44:08,286 Then forehead rests on the mat. 1026 00:44:09,440 --> 00:44:11,966 Fingertips can soften here. 1027 00:44:16,320 --> 00:44:20,080 On your next inhale, imagine breathing into your lower back. 1028 00:44:20,080 --> 00:44:22,809 Feel the skin of your back stretch as you breathe in. 1029 00:44:24,320 --> 00:44:26,880 And on an exhale, imagine sending your sit bones 1030 00:44:26,880 --> 00:44:29,920 down to kiss the soles of your feet. 1031 00:44:29,920 --> 00:44:34,074 Feeling that stretch in the shoulders, the arms. 1032 00:44:37,520 --> 00:44:39,680 Now remember, it's not what we're doing, 1033 00:44:39,680 --> 00:44:41,760 but how we do it so pay 1034 00:44:41,760 --> 00:44:44,080 attention to your quality of movement on this next move. 1035 00:44:44,080 --> 00:44:45,840 As we inhale, 1036 00:44:45,840 --> 00:44:47,600 slowly draw a line with the nose. 1037 00:44:47,600 --> 00:44:50,160 Look forward, fingertips come down. 1038 00:44:50,160 --> 00:44:53,103 Enjoy your focus here as you spread the palms. 1039 00:44:54,080 --> 00:44:56,160 Finding what feels good. 1040 00:44:56,160 --> 00:44:59,520 Lifting the heart up and over, we come back to all fours. 1041 00:45:00,400 --> 00:45:03,120 Walking the knees underneath the hips. 1042 00:45:03,120 --> 00:45:06,800 Wrists directly underneath the shoulders. 1043 00:45:06,800 --> 00:45:10,320 Now inhale in here, press up and out of your foundation. 1044 00:45:10,320 --> 00:45:13,200 You can curl the toes under here. 1045 00:45:13,200 --> 00:45:15,520 Actually, let's all go ahead and curl the toes under here. 1046 00:45:15,520 --> 00:45:18,800 And start from this hovering place as we lift the knees. 1047 00:45:18,800 --> 00:45:20,880 And then send it up and back. 1048 00:45:20,880 --> 00:45:22,132 Down Dog. 1049 00:45:23,120 --> 00:45:23,840 Inhale in. 1050 00:45:23,840 --> 00:45:26,480 Exhale, keep the toes curled under as we drop the knees. 1051 00:45:27,760 --> 00:45:30,400 Two more like this. Press up and out. 1052 00:45:30,400 --> 00:45:32,158 Down Dog. 1053 00:45:36,000 --> 00:45:39,120 For a little more here, you can bend the elbows halfway. 1054 00:45:39,120 --> 00:45:41,172 Then send it up and back. 1055 00:45:42,160 --> 00:45:43,812 Let's do one more. 1056 00:45:44,960 --> 00:45:47,552 Keep those elbows in line with the shoulders. 1057 00:45:48,480 --> 00:45:50,000 Downward Facing Dog. 1058 00:45:50,000 --> 00:45:52,400 Great, walk your dog out a little bit longer here. 1059 00:45:52,400 --> 00:45:53,520 Pedal the feet. 1060 00:45:53,520 --> 00:45:55,200 Take a deep breath in. 1061 00:45:55,200 --> 00:45:56,960 Exhale, go up and over the hurdle. 1062 00:45:56,960 --> 00:45:57,920 Chaturanga practice. 1063 00:45:57,920 --> 00:46:00,000 Hugging those elbows into the side body. 1064 00:46:00,000 --> 00:46:01,760 Send your gaze slightly forward 1065 00:46:01,760 --> 00:46:03,120 as we rock forward onto the toes. 1066 00:46:03,120 --> 00:46:04,080 Elbows hug in. 1067 00:46:04,080 --> 00:46:07,470 We slowly lower down or lower down until we collapse down 1068 00:46:07,470 --> 00:46:09,360 and smile, laugh, fart. 1069 00:46:09,360 --> 00:46:12,320 Loop the shoulders, inhale, lift up, Cobra. 1070 00:46:12,320 --> 00:46:14,320 No crunching in the back of the neck. 1071 00:46:14,320 --> 00:46:16,720 Exhale, soften and release. 1072 00:46:16,720 --> 00:46:18,800 Curl your toes under. Press up to Plank. 1073 00:46:18,800 --> 00:46:20,160 Inhale. 1074 00:46:20,160 --> 00:46:23,520 Exhale, Down Dog. Drop the heels. 1075 00:46:23,520 --> 00:46:25,600 Okay. Now hang with me as you drop the left heel, 1076 00:46:25,600 --> 00:46:28,320 inhale, slide the sole of the right leg up. 1077 00:46:28,320 --> 00:46:30,960 As you exhale, I'm gonna take my right knee 1078 00:46:30,960 --> 00:46:33,720 forward and around to kiss the right elbow. 1079 00:46:33,720 --> 00:46:34,720 Mwah. 1080 00:46:34,720 --> 00:46:36,225 Inhale, reach it up. 1081 00:46:37,600 --> 00:46:40,160 Exhale, right knee carves a line straight through center. 1082 00:46:40,160 --> 00:46:42,720 Nose to knee, navel draws up. 1083 00:46:42,720 --> 00:46:45,131 Inhale, drop the left heel. Right toes up. 1084 00:46:46,160 --> 00:46:49,120 Exhale, shifting forward, right knee to left elbow. 1085 00:46:49,120 --> 00:46:50,320 They kiss. (mimics kissing) 1086 00:46:50,320 --> 00:46:53,200 And we step the right leg up into our lunge. 1087 00:46:53,200 --> 00:46:55,280 From here, squeeze the inner thighs together, 1088 00:46:55,280 --> 00:46:56,640 spiral the shoulders. 1089 00:46:56,640 --> 00:46:58,640 Inhale, send everything up. 1090 00:46:58,640 --> 00:47:00,960 Sinking into that front knee, palms come together. 1091 00:47:00,960 --> 00:47:03,280 Jai, the celebratory Namaste. 1092 00:47:03,280 --> 00:47:05,493 And then exhale all the way back down. 1093 00:47:06,480 --> 00:47:07,280 Vinyasa. 1094 00:47:07,280 --> 00:47:12,000 Plant the palms, step it back to your Plank or Half Plank. 1095 00:47:12,000 --> 00:47:13,920 Experiment. Hug the elbows into the side body. 1096 00:47:13,920 --> 00:47:15,200 Send your gaze forward. 1097 00:47:15,200 --> 00:47:16,800 Shift your heart slightly forward. 1098 00:47:16,800 --> 00:47:19,675 Then slowly lower down all the way to the belly. 1099 00:47:20,880 --> 00:47:24,320 And inhale, lift up, Cobra. 1100 00:47:24,320 --> 00:47:26,547 Follow your breath, exhale. 1101 00:47:27,520 --> 00:47:30,080 Inhale, curl the toes under, draw your navel up. 1102 00:47:30,080 --> 00:47:31,920 Press into your palms, Plank. 1103 00:47:31,920 --> 00:47:34,240 And exhale, Down Dog. 1104 00:47:34,240 --> 00:47:35,920 Drop the right heel. 1105 00:47:35,920 --> 00:47:38,720 Slide the sole of the left leg up. 1106 00:47:38,720 --> 00:47:41,280 And inhale, coming forward. 1107 00:47:41,280 --> 00:47:43,520 High lunge, spiral the shoulders. 1108 00:47:43,520 --> 00:47:46,703 Inhale, reaching the fingertips back to come up. 1109 00:47:48,240 --> 00:47:51,920 Jai. Palms kiss together above the head. 1110 00:47:51,920 --> 00:47:55,120 And then exhale, belly to the top of the thigh. 1111 00:47:55,120 --> 00:47:57,280 Fingertips to the mat as we set 1112 00:47:57,280 --> 00:48:00,320 that right foot back to meet the front, 1113 00:48:00,320 --> 00:48:01,440 Forward Fold. 1114 00:48:01,440 --> 00:48:04,240 Inhale, lift to flat back position, your version. 1115 00:48:05,200 --> 00:48:07,840 And exhale, soften and bow. 1116 00:48:07,840 --> 00:48:09,560 Now from here, heel-toe, heel-toe 1117 00:48:09,560 --> 00:48:11,280 the feet as wide as your mat. 1118 00:48:11,280 --> 00:48:14,960 I'm gonna come into the center of my mat to demonstrate this. 1119 00:48:16,160 --> 00:48:20,863 Take a couple breaths here just to let it go. 1120 00:48:23,040 --> 00:48:24,480 Notice how my knees are bent. 1121 00:48:24,480 --> 00:48:25,680 No need to show off here. 1122 00:48:25,680 --> 00:48:27,680 No need to lock the knees ever. 1123 00:48:27,680 --> 00:48:29,600 So I'm wanting to let the body 1124 00:48:29,600 --> 00:48:34,702 integrate and stretch nice and long from crown to tail. 1125 00:48:36,080 --> 00:48:37,120 Great. 1126 00:48:37,120 --> 00:48:38,320 So I'm gonna turn to face you, 1127 00:48:38,320 --> 00:48:40,320 but you stay just where you're at. 1128 00:48:40,320 --> 00:48:42,960 Now, I'm gonna open my toes a little bit wide. 1129 00:48:42,960 --> 00:48:44,000 So your toes might, 1130 00:48:44,000 --> 00:48:45,440 depending on how long your legs are, 1131 00:48:45,440 --> 00:48:49,200 they might come off your mat. (chuckles) 1132 00:48:49,200 --> 00:48:51,040 Feel strange here. Okay. 1133 00:48:51,040 --> 00:48:53,280 Fingertips come to the mat. As I inhale, 1134 00:48:53,280 --> 00:48:56,400 look forward just like I do in flat back position. 1135 00:48:56,400 --> 00:48:58,960 Exhale, bend those knees. 1136 00:48:58,960 --> 00:49:02,160 Drop your sit bones and come into a yogic squat. 1137 00:49:02,160 --> 00:49:06,400 If you're like, "Ha, ha. Very funny, Adriene," 1138 00:49:06,400 --> 00:49:11,200 then you might grab a block or a blanket and put it underneath 1139 00:49:11,200 --> 00:49:14,240 your sit bones just to provide a little bit of lift stability 1140 00:49:14,240 --> 00:49:18,720 or you might lift your heels and do it this way. 1141 00:49:18,720 --> 00:49:21,805 So no worries if the feet are not flat on the ground. 1142 00:49:23,200 --> 00:49:26,080 Okay. So what I am doing here is 1143 00:49:26,080 --> 00:49:28,800 keeping that lift in my heart and this integrity that we've 1144 00:49:28,800 --> 00:49:32,720 built from the crown of the head to the tip of the tailbone. 1145 00:49:32,720 --> 00:49:35,440 So no matter what variation you're in, 1146 00:49:35,440 --> 00:49:37,120 I'm not collapsing over, 1147 00:49:37,120 --> 00:49:40,400 but I'm keeping this lift where my heart's plugging through. 1148 00:49:40,400 --> 00:49:41,760 The palms can come together 1149 00:49:41,760 --> 00:49:43,760 here at the heart if that feels good. 1150 00:49:43,760 --> 00:49:45,600 Outer edges of the arms press 1151 00:49:45,600 --> 00:49:48,000 the knees wide if that feels appropriate. 1152 00:49:48,000 --> 00:49:50,000 Otherwise, I can keep my palms 1153 00:49:50,000 --> 00:49:53,680 or my fingertips steady on the ground, my friends. 1154 00:49:53,680 --> 00:49:57,200 Now a couple deep breaths to breathe into the hips, 1155 00:49:57,200 --> 00:49:59,749 to keep that lift in the heart. 1156 00:50:01,440 --> 00:50:04,720 The lower rib cage still softening in. 1157 00:50:04,720 --> 00:50:09,416 Full body experience here as I breathe. 1158 00:50:18,240 --> 00:50:19,760 Now if your fingertips are on the mat, 1159 00:50:19,760 --> 00:50:21,760 keep them there and keep breathing. 1160 00:50:21,760 --> 00:50:23,920 If your palms are together, take a deep breath in. 1161 00:50:23,920 --> 00:50:25,840 Lift your sternum to your thumbs. 1162 00:50:27,040 --> 00:50:29,520 And then interlace. 1163 00:50:29,520 --> 00:50:30,720 And squeezing everything in, 1164 00:50:30,720 --> 00:50:33,840 so almost as if you're trying to lift up from the pelvic floor. 1165 00:50:33,840 --> 00:50:36,960 Interlace the fingertips, draw the tops of the thighs out 1166 00:50:36,960 --> 00:50:39,920 and away as you press the palms forward, up and back. 1167 00:50:39,920 --> 00:50:42,320 Then exhale, bending. 1168 00:50:42,320 --> 00:50:43,760 Release. 1169 00:50:43,760 --> 00:50:47,280 Interlace. Inhale, reach it up. 1170 00:50:47,280 --> 00:50:48,960 Exhale, softening at the elbows. 1171 00:50:48,960 --> 00:50:51,520 So I just don't want straight arms 'cause then we don't get 1172 00:50:51,520 --> 00:50:52,960 to kind of integrate that movement. 1173 00:50:52,960 --> 00:50:54,720 It just kind of ends up being rigid. 1174 00:50:54,720 --> 00:50:57,360 So let's try again. Interlacing. 1175 00:50:57,360 --> 00:51:00,400 And then exhale, soften in the elbows. 1176 00:51:00,400 --> 00:51:02,406 Let's do one more. Inhale. 1177 00:51:03,680 --> 00:51:06,272 Exhale, draw your navel in. 1178 00:51:16,000 --> 00:51:17,618 Namaste. Thank you, Blue. 1179 00:51:18,720 --> 00:51:20,000 To come out of the posture, 1180 00:51:20,000 --> 00:51:23,360 I'll slowly release my palms to the mat. 1181 00:51:23,360 --> 00:51:26,080 Find that lift in the heart to rock forward onto my feet. 1182 00:51:26,080 --> 00:51:28,800 I'm gonna turn to the side here just for you to see. 1183 00:51:28,800 --> 00:51:31,120 Then from here, I'm gonna walk my palms out, 1184 00:51:31,120 --> 00:51:32,320 straight arms, 1185 00:51:32,320 --> 00:51:35,360 and then slowly shift knees back underneath hips, 1186 00:51:35,360 --> 00:51:37,600 Tabletop Position here. 1187 00:51:37,600 --> 00:51:40,720 And then crossing the ankles, I'm gonna mindfully come on 1188 00:51:40,720 --> 00:51:44,560 through to seated or I can sweep my legs to one side and 1189 00:51:44,560 --> 00:51:48,320 come that way mindfully back on through to seated. 1190 00:51:49,520 --> 00:51:53,360 Where I'll bring the soles of the feet to the mat and find 1191 00:51:53,360 --> 00:51:55,940 that sit bone connection here 1192 00:51:55,940 --> 00:51:58,960 as I draw up through my torso 1193 00:51:58,960 --> 00:52:00,480 and find that lift in the heart here. 1194 00:52:00,480 --> 00:52:02,160 Inhale, palms together. 1195 00:52:02,160 --> 00:52:03,200 Now, feet are not together. 1196 00:52:03,200 --> 00:52:04,880 They're aligned with my hip points. 1197 00:52:04,880 --> 00:52:06,320 Palms together here. 1198 00:52:06,320 --> 00:52:07,440 Loop the shoulders. 1199 00:52:07,440 --> 00:52:09,200 Inhale in. 1200 00:52:09,200 --> 00:52:11,440 Lift the heart. Exhale, interlace. 1201 00:52:11,440 --> 00:52:12,480 Inhale. 1202 00:52:12,480 --> 00:52:13,760 Open the knees wide. 1203 00:52:13,760 --> 00:52:15,280 Soles of the feet are gonna come up. 1204 00:52:15,280 --> 00:52:20,028 As you inhale, reach forward, up and back. 1205 00:52:21,600 --> 00:52:23,200 Now soften the rib cage here. 1206 00:52:23,200 --> 00:52:25,440 Navel towards the spine. Inhale in. 1207 00:52:25,440 --> 00:52:29,422 Exhale, float the fingertips away as the knees come in. 1208 00:52:30,800 --> 00:52:32,640 Now palms come together at the heart. 1209 00:52:32,640 --> 00:52:35,503 I inhale, lift my sternum to my thumbs. 1210 00:52:36,960 --> 00:52:38,320 Now I can stay here. 1211 00:52:38,320 --> 00:52:41,180 I can already feel my abdominal wall kind of engaging here. 1212 00:52:41,180 --> 00:52:43,440 You can totally stay here, my friends. 1213 00:52:43,440 --> 00:52:44,960 Or you can begin to walk your 1214 00:52:44,960 --> 00:52:49,600 heels a little bit up and lift the soles of the feet. 1215 00:52:49,600 --> 00:52:52,880 So again, I can stay here or I can lift the soles. 1216 00:52:52,880 --> 00:52:54,080 Now I'm not collapsing here. 1217 00:52:54,080 --> 00:52:56,960 I'm using everything we did in our practice so far, 1218 00:52:56,960 --> 00:52:58,000 particularly in the torso, 1219 00:52:58,000 --> 00:53:00,240 from the crown of the head to the tip of the tailbone, 1220 00:53:00,240 --> 00:53:01,600 to keep that integrity here, 1221 00:53:01,600 --> 00:53:03,440 to keep that pressure out of the lower back, 1222 00:53:03,440 --> 00:53:07,520 and to maintain this core strength from here to here. 1223 00:53:07,520 --> 00:53:11,440 So not just here, but all throughout. 1224 00:53:11,440 --> 00:53:12,814 Loop the shoulders. 1225 00:53:13,840 --> 00:53:16,480 Inhale in. You can stay here or exhale, 1226 00:53:16,480 --> 00:53:19,520 send your fingertips forward, palms face up. 1227 00:53:19,520 --> 00:53:21,200 So elbow creases towards the sky, 1228 00:53:21,200 --> 00:53:23,520 just allowing the shoulders to drop in. 1229 00:53:23,520 --> 00:53:25,920 So again, I have several variations here. 1230 00:53:25,920 --> 00:53:28,740 Here, here, or here. 1231 00:53:29,920 --> 00:53:31,200 Now inhale in. 1232 00:53:31,200 --> 00:53:32,560 You can stay here or 1233 00:53:32,560 --> 00:53:35,120 bring the fingertips to the backs of the legs. 1234 00:53:35,120 --> 00:53:37,680 I'm gonna close the knees. 1235 00:53:37,680 --> 00:53:39,280 So I'm just checking in. 1236 00:53:39,280 --> 00:53:40,880 When the heart wants to collapse, 1237 00:53:40,880 --> 00:53:42,080 then I'm gonna take a step back 1238 00:53:42,080 --> 00:53:45,920 and begin to breathe and find that lift in the heart again. 1239 00:53:45,920 --> 00:53:49,840 Now I can stay here or inhale in and then exhale, 1240 00:53:49,840 --> 00:53:51,440 straighten the legs, reach it up. 1241 00:53:51,440 --> 00:53:53,760 Heart lifts as the toes reach up. 1242 00:53:53,760 --> 00:53:56,240 Exhale, bend. 1243 00:53:56,240 --> 00:53:57,840 Maybe coming to the fingertips here, 1244 00:53:57,840 --> 00:53:59,120 lightening the load on the arms. 1245 00:53:59,120 --> 00:54:00,480 Inhale. 1246 00:54:00,480 --> 00:54:01,360 Heart lifts up. 1247 00:54:01,360 --> 00:54:03,680 Toes reach up with heart. 1248 00:54:03,680 --> 00:54:05,243 And then exhale. 1249 00:54:06,320 --> 00:54:08,240 I'm feeling it. Inhale. 1250 00:54:08,240 --> 00:54:10,077 Reach it up. Shoulders loop. 1251 00:54:11,200 --> 00:54:13,764 Open throat, chin lifts. 1252 00:54:15,600 --> 00:54:17,680 Inhale, heart lifts. 1253 00:54:17,680 --> 00:54:19,534 Chin lifts, toes reach. 1254 00:54:21,920 --> 00:54:24,720 Now you can stay here. Here. 1255 00:54:24,720 --> 00:54:25,760 We have all these variations. 1256 00:54:25,760 --> 00:54:28,240 Basically I'm just giving you a billion and one variations to 1257 00:54:28,240 --> 00:54:32,480 engage from the crown of the head to the tip of the tailbone. 1258 00:54:32,480 --> 00:54:36,240 Slowly softening the lower ribs in. 1259 00:54:36,240 --> 00:54:37,600 Now if you're feeling adventurous, 1260 00:54:37,600 --> 00:54:39,440 don't even worry about the posture, 1261 00:54:39,440 --> 00:54:40,320 but inhale in. 1262 00:54:40,320 --> 00:54:43,760 If you're feeling like you have this integrity in the spine, 1263 00:54:43,760 --> 00:54:46,080 on an exhale, see what happens if you shoot 1264 00:54:46,080 --> 00:54:48,000 your legs up and your fingertips forward. 1265 00:54:48,000 --> 00:54:48,880 Inhale in. 1266 00:54:48,880 --> 00:54:50,273 Exhale, shoot it out. 1267 00:54:51,440 --> 00:54:52,640 And then back. 1268 00:54:52,640 --> 00:54:54,560 Inhale in. So we're not holding. 1269 00:54:54,560 --> 00:54:56,000 We're just experimenting, playing. 1270 00:54:56,000 --> 00:54:57,856 Inhale in, exhale, shoot it out. 1271 00:54:59,200 --> 00:55:00,480 Inhale in. 1272 00:55:00,480 --> 00:55:01,946 Exhale, shoot it out. 1273 00:55:02,960 --> 00:55:05,200 And one more time just for fun. Inhale in. 1274 00:55:05,200 --> 00:55:06,738 Exhale, look up. 1275 00:55:07,520 --> 00:55:09,680 Great. Fingertips come to the backs of the legs. 1276 00:55:09,680 --> 00:55:12,480 We're all gonna enjoy this move as we inhale in, 1277 00:55:12,480 --> 00:55:15,072 smile and then exhale, rock it back. 1278 00:55:16,480 --> 00:55:19,053 Rock it a couple of times if it feels good. 1279 00:55:21,200 --> 00:55:24,800 And then slowly we'll come to lay flat on the back, 1280 00:55:24,800 --> 00:55:26,160 taking a deep breath in, 1281 00:55:26,160 --> 00:55:28,320 hugging the knees into the chest just like we did before, 1282 00:55:28,320 --> 00:55:30,000 rocking a little side to side. 1283 00:55:30,000 --> 00:55:31,600 Now everyone relax your shoulders. 1284 00:55:31,600 --> 00:55:33,440 Relax your face. 1285 00:55:33,440 --> 00:55:36,689 Feel the quality of air in the room wherever you're at. 1286 00:55:39,600 --> 00:55:41,360 Now take the fingertips interlaced, 1287 00:55:41,360 --> 00:55:42,960 bring them behind the head. 1288 00:55:42,960 --> 00:55:44,862 Elbows nice and wide here. 1289 00:55:46,080 --> 00:55:49,600 Breathe into the armpit chest. Inhale in. 1290 00:55:49,600 --> 00:55:53,097 And then exhale, lift the shins parallel to the ceiling. 1291 00:55:54,400 --> 00:55:55,200 Inhale in. 1292 00:55:55,200 --> 00:55:56,960 As you exhale, lift the head, the heart, 1293 00:55:56,960 --> 00:55:58,800 the elbows up off the ground. 1294 00:55:58,800 --> 00:56:00,400 And nice and easy, nothing fancy, 1295 00:56:00,400 --> 00:56:02,480 we're just gonna begin to alternate here, 1296 00:56:02,480 --> 00:56:05,120 bringing the right elbow towards the left knee as we 1297 00:56:05,120 --> 00:56:08,266 straighten through the right leg and then switching. 1298 00:56:11,120 --> 00:56:12,689 Move with the breath. 1299 00:56:15,360 --> 00:56:19,529 Just a couple of these before we move onto flat back. 1300 00:56:21,760 --> 00:56:23,490 Breathing. 1301 00:56:27,200 --> 00:56:29,312 Move nice and slow. 1302 00:56:30,480 --> 00:56:32,892 Imagine you're at the pool. 1303 00:56:33,680 --> 00:56:36,454 Feel the skin kissing your face. 1304 00:56:37,680 --> 00:56:38,954 Even it out. 1305 00:56:39,840 --> 00:56:43,360 Then we'll come back to hug your knees into the chest, 1306 00:56:43,360 --> 00:56:44,400 lowering the head, 1307 00:56:44,400 --> 00:56:47,040 tucking the chin to lengthen through the back of the neck. 1308 00:56:47,040 --> 00:56:50,080 Rock a little side to side if that feels good. 1309 00:56:50,080 --> 00:56:52,320 Then exhale, release the hands and 1310 00:56:52,320 --> 00:56:54,938 allow your feet to come to the mat with a thud. 1311 00:56:57,120 --> 00:56:59,200 If that felt great, do it a couple more times. 1312 00:56:59,200 --> 00:57:00,480 Inhale. 1313 00:57:00,480 --> 00:57:03,077 Exhale, soles hit the mat. 1314 00:57:05,360 --> 00:57:08,720 Feels awesome, that kind of ricochet here. 1315 00:57:08,720 --> 00:57:10,320 Inhale. 1316 00:57:10,320 --> 00:57:12,042 And one more. 1317 00:57:13,520 --> 00:57:16,480 Great. Reclined twist, palms come to the mat. 1318 00:57:16,480 --> 00:57:18,640 Excuse me, come to the earth. 1319 00:57:18,640 --> 00:57:21,200 And inhale, drawing the knees in. 1320 00:57:21,200 --> 00:57:23,782 Exhale, melting the knees to the right. 1321 00:57:25,040 --> 00:57:26,640 And here's where I pass it on to you. 1322 00:57:26,640 --> 00:57:28,960 Keep your shoulders rooting down, 1323 00:57:28,960 --> 00:57:32,160 but allow the knees to melt from one side to the other. 1324 00:57:32,160 --> 00:57:33,520 Stretching those intercostals, 1325 00:57:33,520 --> 00:57:35,840 but if you want to bring more awareness, 1326 00:57:35,840 --> 00:57:37,360 more strength to the core, 1327 00:57:37,360 --> 00:57:39,120 you cannot allow the legs to 1328 00:57:39,120 --> 00:57:41,360 actually touch the ground and just let them hover. 1329 00:57:41,360 --> 00:57:43,840 So each time I'm twisting and 1330 00:57:43,840 --> 00:57:46,556 then using my navel to draw back. 1331 00:57:49,360 --> 00:57:53,278 Find a way to synchronize this with the breath, of course. 1332 00:57:55,680 --> 00:57:58,119 You can close your eyes. 1333 00:58:00,160 --> 00:58:02,080 Great, go ahead and even it out here. 1334 00:58:03,280 --> 00:58:05,040 And then allow the outer edges of the feet 1335 00:58:05,040 --> 00:58:06,960 to come to the mat as we transition through 1336 00:58:06,960 --> 00:58:08,480 a reclined butterfly here. 1337 00:58:09,840 --> 00:58:12,640 Drawing the fingertips down, opening the palms. 1338 00:58:12,640 --> 00:58:14,164 Press into your head. 1339 00:58:15,280 --> 00:58:16,960 Lift the shoulder blades up. 1340 00:58:16,960 --> 00:58:20,000 Draw them in and together and down so the shoulders are 1341 00:58:20,000 --> 00:58:22,140 drawing down away from your ears here. 1342 00:58:22,140 --> 00:58:24,000 So lots of space here. 1343 00:58:24,000 --> 00:58:26,640 Lots of space between my lower back and the mat. 1344 00:58:26,640 --> 00:58:30,159 Take a deep breath in here and exhale, sigh it out. 1345 00:58:33,120 --> 00:58:37,120 Now you can stay here to finish your practice here today. 1346 00:58:37,120 --> 00:58:38,800 Do not skip this pose, my friends. 1347 00:58:38,800 --> 00:58:41,200 I'm tempted to skip this posture at home too, 1348 00:58:41,200 --> 00:58:45,040 but take at least five breaths in a Shavasana today, 1349 00:58:45,040 --> 00:58:47,840 either with the soles of the feet together here 1350 00:58:47,840 --> 00:58:52,750 or 5 to 15 juicy minutes here 1351 00:58:52,750 --> 00:58:55,760 as we draw the right leg out, the left leg out. 1352 00:58:55,760 --> 00:58:57,842 Let the legs open wide. 1353 00:58:59,200 --> 00:59:01,440 Let the armpit chest breathe. 1354 00:59:01,440 --> 00:59:02,640 We close our eyes. 1355 00:59:02,640 --> 00:59:04,880 We lengthen through the back of the neck 1356 00:59:04,880 --> 00:59:08,160 and we take this time to acknowledge ourselves. 1357 00:59:08,160 --> 00:59:11,237 First, take a deep breath in full of gratitude 1358 00:59:12,990 --> 00:59:15,120 for taking the time to do a video today 1359 00:59:15,120 --> 00:59:17,506 to be with our bodies, to be with the breath. 1360 00:59:19,120 --> 00:59:20,240 Hopefully collecting and 1361 00:59:20,240 --> 00:59:22,408 gathering a little bit of information, 1362 00:59:23,760 --> 00:59:26,009 creating a little bit of space 1363 00:59:27,520 --> 00:59:30,891 and toning and building strength in the body. 1364 00:59:32,080 --> 00:59:34,412 Inhale, lots of love in. 1365 00:59:36,000 --> 00:59:39,053 And exhale, let it go. 1366 00:59:46,000 --> 00:59:47,760 Okay, so that was the third 1367 00:59:47,760 --> 00:59:50,320 sequence in our "Yoga For Weight Loss" series. 1368 00:59:50,320 --> 00:59:51,520 You can interchange this 1369 00:59:51,520 --> 00:59:53,280 with the other two that we have thus far. 1370 00:59:53,280 --> 00:59:55,360 We're gonna have more coming in the future, 1371 00:59:55,360 --> 00:59:56,800 but for now just know that this 1372 00:59:56,800 --> 00:59:59,840 is something that is not intended for you to master, 1373 00:59:59,840 --> 01:00:01,520 yogi master right away. 1374 01:00:01,520 --> 01:00:04,080 It's built to inspire you for 1375 01:00:04,080 --> 01:00:07,360 transformation either on the outside, 1376 01:00:07,360 --> 01:00:10,320 for summertime, on the inside, for all the time to find what 1377 01:00:10,320 --> 01:00:13,680 feels good and be the best version of yourself. 1378 01:00:13,680 --> 01:00:15,760 So have fun with it, take your time, 1379 01:00:15,760 --> 01:00:18,080 do what you can, write questions, 1380 01:00:18,080 --> 01:00:20,781 comments below, let me know how I can help you. 1381 01:00:22,000 --> 01:00:22,720 And like I said, 1382 01:00:22,720 --> 01:00:25,440 you can interchange this with the other two videos and have 1383 01:00:25,440 --> 01:00:27,760 quite a yummy workout for your week. 1384 01:00:27,760 --> 01:00:29,280 So I hope to hear from you. 1385 01:00:29,280 --> 01:00:33,766 Thank you for all your feedback thus far and Namaste. 1386 01:00:34,888 --> 01:00:40,111 (upbeat music)