1
00:00:00,180 --> 00:00:02,640
- What's up everyone?
Welcome to Yoga With Adriene.

2
00:00:02,640 --> 00:00:05,760
I'm Adriene. That's Benji
chilling in the background.

3
00:00:05,760 --> 00:00:09,520
And today we have a practice
for lower body strength.

4
00:00:09,520 --> 00:00:11,240
This isn't a
super long practice,

5
00:00:11,240 --> 00:00:14,070
but it's all about 
quality of movement

6
00:00:14,070 --> 00:00:17,040
so that you can get
strong slowly but surely in a

7
00:00:17,040 --> 00:00:20,360
really manageable way and be
happy and strong and have that

8
00:00:20,360 --> 00:00:24,920
sustainability that you crave 
as you grow older each year.

9
00:00:24,920 --> 00:00:26,602
Let's get started.

10
00:00:26,602 --> 00:00:30,963
(upbeat music)

11
00:00:39,200 --> 00:00:41,760
Alright, let's begin lying down.

12
00:00:41,760 --> 00:00:45,360
So come on down to the ground.

13
00:00:45,360 --> 00:00:47,640
Take your time getting there.

14
00:00:47,640 --> 00:00:52,360
Trust that you chose the
right practice, the right video.

15
00:00:52,360 --> 00:00:55,840
And let's land here in the
moment in a little

16
00:00:55,840 --> 00:00:57,160
constructive rest pose.

17
00:00:57,160 --> 00:00:59,120
So you're gonna
bring your feet wide,

18
00:00:59,120 --> 00:01:01,120
knees come together like so.

19
00:01:01,120 --> 00:01:02,520
And then you're
gonna rest your head,

20
00:01:02,520 --> 00:01:03,880
your neck,
your shoulders down,

21
00:01:03,880 --> 00:01:07,200
elbows bent,
hands resting on your belly.

22
00:01:07,200 --> 00:01:08,400
We're not gonna be here long,

23
00:01:08,400 --> 00:01:13,200
but we're just gonna take
a couple moments to land.

24
00:01:13,200 --> 00:01:16,760
What makes this 
different than just a

25
00:01:16,760 --> 00:01:20,320
lower body workout is

26
00:01:20,320 --> 00:01:24,050
the way we focus on our breath

27
00:01:24,050 --> 00:01:28,085
and the way we allow our breath

28
00:01:28,085 --> 00:01:30,838
to fuel the movement

29
00:01:33,687 --> 00:01:36,320
and the consideration or the

30
00:01:36,320 --> 00:01:41,440
awareness that we
bring to the practice,

31
00:01:41,440 --> 00:01:44,591
the way we relate to our body.

32
00:01:47,360 --> 00:01:49,590
And truly it's about honesty,

33
00:01:49,590 --> 00:01:53,200
the willingness to look and

34
00:01:53,200 --> 00:01:56,160
see and notice how
am I feeling today,

35
00:01:56,160 --> 00:01:59,840
where am I at
these days in my body?

36
00:02:03,240 --> 00:02:04,600
And then
sometimes when we do that,

37
00:02:04,600 --> 00:02:09,040
some judgment can come up,
so the last bit is just

38
00:02:09,040 --> 00:02:12,039
remembering to
bring some love to it.

39
00:02:15,680 --> 00:02:18,660
Some grace if you need it.

40
00:02:21,080 --> 00:02:23,560
Start to gently
deepen your breath,

41
00:02:23,560 --> 00:02:24,840
whatever that means to you.

42
00:02:24,840 --> 00:02:26,160
So it can be really,

43
00:02:26,160 --> 00:02:29,120
really slow and controlled
breathing or it can just be

44
00:02:29,120 --> 00:02:34,512
taking the first deep
breath you have all day.

45
00:02:37,000 --> 00:02:39,680
Maybe it's in through the nose,
out through the nose,

46
00:02:39,680 --> 00:02:41,480
or maybe it's in
through the nose

47
00:02:41,480 --> 00:02:45,678
and a couple of
exhales out through the mouth.

48
00:02:56,280 --> 00:02:58,400
And on your next breath cycle,

49
00:02:58,400 --> 00:03:03,200
take the biggest
breath you've taken all day.

50
00:03:03,200 --> 00:03:05,920
And use your exhale to
kind of wake up the body.

51
00:03:05,920 --> 00:03:08,040
So you're gonna bat
the eyelashes open.

52
00:03:08,040 --> 00:03:10,160
You're gonna walk
the feet together.

53
00:03:10,160 --> 00:03:13,250
So knees are still bent,
walk the feet together.

54
00:03:13,250 --> 00:03:16,480
And then you're just
gonna open and close the hands,

55
00:03:16,480 --> 00:03:20,520
rotate the wrists one way.
(chuckles)

56
00:03:20,520 --> 00:03:23,560
And then the other.

57
00:03:23,560 --> 00:03:26,080
And then we're gonna send just
the right foot all the way up

58
00:03:26,080 --> 00:03:30,440
towards the sky and we're
gonna rotate that ankle one way.

59
00:03:30,440 --> 00:03:32,871
And then the other.

60
00:03:34,520 --> 00:03:36,000
Then point your right toes.

61
00:03:36,000 --> 00:03:39,280
It's okay if this 
right knee doesn't straighten.

62
00:03:39,280 --> 00:03:42,040
You can keep it
as bent as you need.

63
00:03:42,040 --> 00:03:45,080
Point and flex,
point and flex,

64
00:03:45,080 --> 00:03:47,040
point and flex,
then stay flexed.

65
00:03:47,040 --> 00:03:48,760
You're gonna reach to interlace

66
00:03:48,760 --> 00:03:53,840
the fingertips behind the
thigh or maybe behind the calf.

67
00:03:53,840 --> 00:03:56,080
Breathing deep for
a hamstring stretch.

68
00:03:56,080 --> 00:03:58,240
This is where using a strap or

69
00:03:58,240 --> 00:04:02,360
a tie or a dish towel can
also become really handy.

70
00:04:02,360 --> 00:04:04,280
Just getting a
nice hamstring stretch,

71
00:04:04,280 --> 00:04:06,040
letting the blood
flow opposite direction,

72
00:04:06,040 --> 00:04:08,240
letting that hip socket,
excuse me,

73
00:04:08,240 --> 00:04:11,000
that femur drop
down into the hip socket.

74
00:04:11,000 --> 00:04:13,099
Breathe.

75
00:04:21,640 --> 00:04:22,920
And then check it out.

76
00:04:22,920 --> 00:04:26,480
Bring your hands to your belly,
point your toes and slowly,

77
00:04:26,480 --> 00:04:28,960
slowly, slowly,
slowly, slowly,

78
00:04:28,960 --> 00:04:33,040
slowly lower your right foot
all the way down to extended.

79
00:04:33,040 --> 00:04:34,680
And see if you can kind of just

80
00:04:34,680 --> 00:04:38,000
feel what's going
on in that right hip.

81
00:04:38,000 --> 00:04:40,280
Nice, and then 
draw that right knee up

82
00:04:40,280 --> 00:04:43,920
and we'll send the
left foot up towards the sky.

83
00:04:43,920 --> 00:04:48,096
Take a second to 
rotate the ankle one way.

84
00:04:51,263 --> 00:04:53,546
And then the other.

85
00:04:55,320 --> 00:04:59,920
Point and flex, point and flex.

86
00:04:59,920 --> 00:05:04,720
Support the low back
with your abs, point and flex.

87
00:05:04,720 --> 00:05:07,720
And when you're ready,
find that hamstring stretch,

88
00:05:07,720 --> 00:05:11,058
one that works
for you on this side.

89
00:05:18,040 --> 00:05:22,523
Continue to gently
deepen your breath.

90
00:05:26,880 --> 00:05:29,080
And then hands can
slide to the low belly.

91
00:05:29,080 --> 00:05:33,000
We're gonna point the
toes and slow and steady,

92
00:05:33,000 --> 00:05:37,168
lower it down,
nice and slow.

93
00:05:38,760 --> 00:05:41,075
We're reminding,
training the brain,

94
00:05:41,075 --> 00:05:43,600
ah, yes, all connected.

95
00:05:43,600 --> 00:05:46,340
Notice what's
happening in that left hip.

96
00:05:46,340 --> 00:05:48,680
Ooh, and then we'll
slide the knees up.

97
00:05:48,680 --> 00:05:50,440
You're gonna lift the
knees up to the chest.

98
00:05:50,440 --> 00:05:52,480
Give yourself a big ol' hug.

99
00:05:52,480 --> 00:05:55,080
You can rock a little side
to side if that feels good.

100
00:05:55,080 --> 00:05:58,440
Maybe draw the knees in a circle
one way and then the other.

101
00:05:58,440 --> 00:06:00,240
Continue to deepen your breath

102
00:06:00,240 --> 00:06:04,580
as you give yourself a
little low back massage here.

103
00:06:10,080 --> 00:06:12,640
And we'll slide the hands
to the backs of the thighs.

104
00:06:12,640 --> 00:06:14,140
You're gonna rock 
and roll up and down

105
00:06:14,140 --> 00:06:17,287
the length of your 
spine just a couple times.

106
00:06:18,400 --> 00:06:19,640
And after a few times,

107
00:06:19,640 --> 00:06:23,240
we'll rock all the way
up to a cross-legged seat.

108
00:06:23,240 --> 00:06:27,480
Gentle twist to the left,
lift your chest.

109
00:06:27,480 --> 00:06:30,640
Breathe in, exhale,
gentle twist to the right.

110
00:06:30,640 --> 00:06:32,960
Lift your chest.

111
00:06:32,960 --> 00:06:35,720
Breathe in. Exhale,
come back to center.

112
00:06:35,720 --> 00:06:40,520
We're gonna come
forward now on to all fours.

113
00:06:40,520 --> 00:06:44,840
And you're gonna actually widen
your knees as wide as your mat.

114
00:06:44,840 --> 00:06:46,200
And then send your hips back

115
00:06:46,200 --> 00:06:49,440
and your fingertips forward 
for Extended Child's Pose.

116
00:06:49,440 --> 00:06:51,400
Opening up through the hips.

117
00:06:51,400 --> 00:06:53,560
Think about,
for today especially,

118
00:06:53,560 --> 00:06:57,040
think about really lengthening
your tailbone down towards the

119
00:06:57,040 --> 00:07:01,640
soles of your feet to find
that length in the low back.

120
00:07:01,640 --> 00:07:05,080
So always playing with
different little nuances and

121
00:07:05,080 --> 00:07:09,517
different shapes to
explore difference sensations.

122
00:07:13,920 --> 00:07:16,720
Then carve a line
with your nose, look forward.

123
00:07:16,720 --> 00:07:18,120
We're gonna come all the way up.

124
00:07:18,120 --> 00:07:19,000
Keep the knees wide.

125
00:07:19,000 --> 00:07:21,360
You're gonna move
the heart forward.

126
00:07:21,360 --> 00:07:23,680
And then take it
around and down

127
00:07:23,680 --> 00:07:27,160
through a little version
of that Extended Child's Pose.

128
00:07:27,160 --> 00:07:30,080
So we're stirring now.

129
00:07:30,080 --> 00:07:32,520
Leading with the heart.

130
00:07:32,520 --> 00:07:35,280
Stretching through the hips.

131
00:07:35,280 --> 00:07:37,080
And then reverse it.

132
00:07:37,080 --> 00:07:40,690
Take the circle in
the opposite direction.

133
00:07:43,000 --> 00:07:46,160
Getting into those hip
flexors as you come forward.

134
00:07:46,160 --> 00:07:49,760
Getting into the
outer hips as you come back.

135
00:07:49,760 --> 00:07:50,760
Lovely.

136
00:07:50,760 --> 00:07:53,480
Then we're gonna bring the
knees all the way to center,

137
00:07:53,480 --> 00:07:55,960
Tabletop Position.

138
00:07:55,960 --> 00:07:57,120
Take a deep breath in.

139
00:07:57,120 --> 00:07:57,880
As you exhale,

140
00:07:57,880 --> 00:08:01,600
you're gonna just
send the left leg out,

141
00:08:01,600 --> 00:08:03,000
sorry, left leg out.

142
00:08:03,000 --> 00:08:05,120
And then the 
right leg out to a Plank.

143
00:08:05,120 --> 00:08:08,080
We're not here long.
Just gettin' our core turned on.

144
00:08:08,080 --> 00:08:10,480
Gettin' ready
for our lunge work.

145
00:08:10,480 --> 00:08:11,400
Breathe deep.

146
00:08:11,400 --> 00:08:12,760
Extend the crown
of the head forward.

147
00:08:12,760 --> 00:08:14,160
You're here for three.

148
00:08:14,160 --> 00:08:15,600
You're here for two.

149
00:08:15,600 --> 00:08:17,360
And on the one,
send it up high,

150
00:08:17,360 --> 00:08:18,640
Downward Facing Dog.

151
00:08:18,640 --> 00:08:23,185
I have a great view of another
type of downward facing dog.

152
00:08:24,320 --> 00:08:25,480
Take a deep breath in here.

153
00:08:25,480 --> 00:08:26,320
Pedal it out.

154
00:08:26,320 --> 00:08:28,720
Stretch through
the backs of the legs.

155
00:08:28,720 --> 00:08:32,680
Stretch through the feet,
the ankles, Achilles,

156
00:08:32,680 --> 00:08:35,480
the calves, the hamstrings.

157
00:08:35,480 --> 00:08:40,080
Think about lifting up from
your hip creases and sending

158
00:08:40,080 --> 00:08:44,320
the majority of your weight
into the lower half of the body.

159
00:08:44,320 --> 00:08:45,880
Press away from your yoga mat.

160
00:08:45,880 --> 00:08:48,760
Take a deep breath in.

161
00:08:48,760 --> 00:08:50,240
On your exhale, stay here,

162
00:08:50,240 --> 00:08:53,480
but hug the belly in
to lengthen the low back.

163
00:08:53,480 --> 00:08:54,920
Just a little bit.

164
00:08:54,920 --> 00:08:56,510
It's hard work, I know.

165
00:08:56,510 --> 00:08:58,400
Alright, slow and steady.

166
00:08:58,400 --> 00:09:01,640
We're gonna cross one foot in
front of the other to walk all

167
00:09:01,640 --> 00:09:03,040
the way up to
the top of the mat.

168
00:09:03,040 --> 00:09:04,960
So you're getting a
little IT band stretch

169
00:09:04,960 --> 00:09:07,120
as you journey to the top.

170
00:09:07,120 --> 00:09:08,960
Feet hip width apart.

171
00:09:08,960 --> 00:09:13,979
Allow the weight of your
head to hang in the Forward Fold.

172
00:09:16,120 --> 00:09:18,440
Breathe in.

173
00:09:18,440 --> 00:09:20,906
And breathe out.

174
00:09:23,440 --> 00:09:25,240
Bend your knees generously and

175
00:09:25,240 --> 00:09:29,010
slowly begin to
roll up to stand.

176
00:09:33,040 --> 00:09:35,120
Head over heart,
heart over pelvis.

177
00:09:35,120 --> 00:09:40,000
Just take a second to loop
the shoulders a little forward,

178
00:09:40,000 --> 00:09:45,051
up and back,
a couple of shoulder circles.

179
00:09:48,120 --> 00:09:50,800
And then without looking down,
we're gonna bring the palms

180
00:09:50,800 --> 00:09:53,000
together and walk
the feet together,

181
00:09:53,000 --> 00:09:55,480
really together so
they're arch to arch.

182
00:09:55,480 --> 00:09:57,680
Feel this zipping
up through the legs.

183
00:09:57,680 --> 00:10:02,680
Feel your quads turn on,
your glutes turn on.

184
00:10:02,680 --> 00:10:04,520
And if you're like,
"Uh-oh, what's happening next?"

185
00:10:04,520 --> 00:10:07,440
Just get this zip up tight
through the legs first.

186
00:10:07,440 --> 00:10:09,360
We're not going
anywhere right away.

187
00:10:09,360 --> 00:10:11,760
Just feeling that connection,

188
00:10:11,760 --> 00:10:13,960
turning on the muscles,
the legs.

189
00:10:13,960 --> 00:10:15,920
Imagine trying to tear your

190
00:10:15,920 --> 00:10:19,840
yoga mat in half with
your feet so much so that it's

191
00:10:19,840 --> 00:10:23,830
engaging the muscles all
the way up through the midline.

192
00:10:25,440 --> 00:10:28,283
And around the hips.

193
00:10:29,160 --> 00:10:30,920
Good, now lift your sternum a

194
00:10:30,920 --> 00:10:33,280
little bit
taller to your thumbs.

195
00:10:33,280 --> 00:10:34,200
Inhale in.

196
00:10:34,200 --> 00:10:36,080
Exhale, keep the sternum

197
00:10:36,080 --> 00:10:38,840
reaching towards the thumbs
as you send the hips back,

198
00:10:38,840 --> 00:10:42,360
Utkatasana, Chair Pose.

199
00:10:42,360 --> 00:10:45,880
Breathe deep here.

200
00:10:45,880 --> 00:10:48,680
Squeeze the legs.

201
00:10:48,680 --> 00:10:52,120
Now send the fingertips forward,
sink back a little more.

202
00:10:52,120 --> 00:10:53,690
The reaching of 
your hands forward

203
00:10:53,690 --> 00:10:57,240
allows your
sits bones to reach back.

204
00:10:57,240 --> 00:10:58,680
Think about getting your knees

205
00:10:58,680 --> 00:11:02,040
over your ankles instead
of your knees over your toes.

206
00:11:02,040 --> 00:11:05,280
And use this reaching of the
hands to really counter that.

207
00:11:05,280 --> 00:11:07,600
You got it.

208
00:11:07,600 --> 00:11:09,200
Good, then rise up to standing.

209
00:11:09,200 --> 00:11:10,720
Palms come
together at the heart.

210
00:11:10,720 --> 00:11:12,640
Lift the sternum to the thumbs.

211
00:11:12,640 --> 00:11:13,800
We go again.

212
00:11:13,800 --> 00:11:15,520
Reach the fingertips forward.

213
00:11:15,520 --> 00:11:16,720
Squeeze the legs.

214
00:11:16,720 --> 00:11:19,840
Squeeze, squeeze, squeeze
as you send the hips back.

215
00:11:19,840 --> 00:11:21,200
And we rise.

216
00:11:21,200 --> 00:11:24,720
Now we're gonna repeat
slow and controlled movement.

217
00:11:24,720 --> 00:11:26,920
Reaching forward.

218
00:11:26,920 --> 00:11:31,280
As you sink back, think about
digging weight into your heels.

219
00:11:31,280 --> 00:11:36,370
As you come up, think about
tearing your yoga mat in half.

220
00:11:37,360 --> 00:11:39,960
So super active
legs is the too long,

221
00:11:39,960 --> 00:11:41,800
didn't read version of that.

222
00:11:41,800 --> 00:11:45,760
Super active legs 
the whole time.

223
00:11:45,760 --> 00:11:49,264
From the soles of 
the feet all the way up

224
00:11:49,264 --> 00:11:53,338
to the outer hips,
to the glutes.

225
00:11:56,800 --> 00:11:59,480
Now we're gonna do
three more with your breath.

226
00:11:59,480 --> 00:12:02,320
Focus on the
quality of your movement,

227
00:12:02,320 --> 00:12:06,320
your alignment,
and that connection.

228
00:12:06,320 --> 00:12:10,260
Hug your abs in just like
we did in Downward Dog to take

229
00:12:10,260 --> 00:12:13,695
that pressure out
of your low back.

230
00:12:16,520 --> 00:12:19,880
On your last one,
on your third one, hold.

231
00:12:19,880 --> 00:12:23,640
Send the fingertips back and
press them down as if you were

232
00:12:23,640 --> 00:12:26,360
pressing them into
some thick air here.

233
00:12:26,360 --> 00:12:28,600
Imaginary thick air.

234
00:12:28,600 --> 00:12:31,080
Inhale in, exhale, Hummingbird.

235
00:12:31,080 --> 00:12:33,440
You're gonna lift
the heels up, maybe.

236
00:12:33,440 --> 00:12:35,120
Maybe you skip this today.

237
00:12:35,120 --> 00:12:38,520
Keep lifting the
sternum up and out.

238
00:12:38,520 --> 00:12:40,920
Maybe you sink a
little bit lower.

239
00:12:40,920 --> 00:12:42,560
Breathe.

240
00:12:42,560 --> 00:12:45,880
With control,
slowly lower the heels.

241
00:12:45,880 --> 00:12:49,280
Come all the way up back to
standing hands at the heart.

242
00:12:49,280 --> 00:12:50,640
Great job.

243
00:12:50,640 --> 00:12:52,880
Alright, from here
we're gonna inhale in,

244
00:12:52,880 --> 00:12:55,040
exhale, step the right foot back

245
00:12:55,040 --> 00:12:58,400
so you're in
a split stance here.

246
00:12:58,400 --> 00:13:02,240
The feet are not super wide,
just wider than the hips,

247
00:13:02,240 --> 00:13:03,520
and we're finding this lift

248
00:13:03,520 --> 00:13:05,960
through the front body
and this grounding through the

249
00:13:05,960 --> 00:13:09,610
back body that 
I often talk about in

250
00:13:09,610 --> 00:13:12,040
Hatha Yoga practice.

251
00:13:12,040 --> 00:13:14,160
Alright, from here, inhale in.

252
00:13:14,160 --> 00:13:16,080
You're not gonna move your feet.

253
00:13:16,080 --> 00:13:17,440
You're gonna keep them where

254
00:13:17,440 --> 00:13:19,840
you are and think
about dropping your center,

255
00:13:19,840 --> 00:13:22,280
just your center
down like an elevator.

256
00:13:22,280 --> 00:13:24,480
Bending your back knee,
bending your front knee.

257
00:13:24,480 --> 00:13:27,640
If you need to widen your
stance a little bit, you can.

258
00:13:27,640 --> 00:13:29,120
And then we come back up.

259
00:13:30,280 --> 00:13:32,400
Back heel lifts
and stays lifted here.

260
00:13:32,400 --> 00:13:34,160
Sorry if I didn't
say that before.

261
00:13:34,160 --> 00:13:35,900
Bending the knees,
dropping the center down.

262
00:13:35,900 --> 00:13:38,520
I was too concerned with making

263
00:13:38,520 --> 00:13:41,880
sure you're thinking
about dropping your center.

264
00:13:41,880 --> 00:13:46,095
So the knees are bending because
your center is coming down.

265
00:13:48,560 --> 00:13:52,760
Nice and slow and with control.

266
00:13:52,760 --> 00:13:55,080
When we work this way,
you actually don't have to do

267
00:13:55,080 --> 00:13:58,320
as many reps 'cause we're
really turning on all the

268
00:13:58,320 --> 00:14:02,360
muscles and
working super efficiently.

269
00:14:02,360 --> 00:14:04,480
The next time you go down,
bend your right knee.

270
00:14:04,480 --> 00:14:08,080
Try to think about bending
at two 90 degree angles.

271
00:14:08,080 --> 00:14:09,040
It's okay if
you're not there yet.

272
00:14:09,040 --> 00:14:10,840
I'm actually really
sore today so I'm like, (laughs)

273
00:14:10,840 --> 00:14:13,560
"Oh gosh, I don't know
if I can even demo this,"

274
00:14:13,560 --> 00:14:17,840
but work towards 
your comfortable edge.

275
00:14:17,840 --> 00:14:19,680
Breathe, squeeze the
inner thighs in the midline.

276
00:14:19,680 --> 00:14:22,600
You got this,
maybe get a little bit lower.

277
00:14:22,600 --> 00:14:25,160
And then straighten.

278
00:14:25,160 --> 00:14:26,680
And bend one last time,

279
00:14:26,680 --> 00:14:28,720
this time we're gonna
send the heart forward,

280
00:14:28,720 --> 00:14:31,280
fingertips back,
airplane arms,

281
00:14:31,280 --> 00:14:33,120
straighten the right leg.

282
00:14:33,120 --> 00:14:34,920
You're in a lunge here.

283
00:14:34,920 --> 00:14:36,320
Back knee can be lifted.

284
00:14:36,320 --> 00:14:39,040
Excuse me, back heel
can be lifted just a bit.

285
00:14:39,040 --> 00:14:42,080
Breathe in, breathe out.

286
00:14:42,080 --> 00:14:44,280
Breathe in, 
step into that standing leg.

287
00:14:44,280 --> 00:14:46,760
Bring everything
back up to Mountain Pose.

288
00:14:46,760 --> 00:14:48,800
Palms together,
Anjuli Mudra at the heart.

289
00:14:48,800 --> 00:14:51,120
Great work.

290
00:14:51,120 --> 00:14:53,821
Slide the left foot back.

291
00:14:55,360 --> 00:14:58,320
Lift the sternum to 
the thumbs, breathe in.

292
00:14:58,320 --> 00:14:59,560
Breathe out.

293
00:14:59,560 --> 00:15:01,480
Go ahead and
lift that left heel.

294
00:15:01,480 --> 00:15:02,960
And let's take our center down.

295
00:15:02,960 --> 00:15:07,080
As you bend your knees,
slow and steady.

296
00:15:07,080 --> 00:15:11,008
And we lift and bend.

297
00:15:12,280 --> 00:15:14,200
Lift.

298
00:15:14,200 --> 00:15:16,673
Slow bend.

299
00:15:18,160 --> 00:15:20,360
Digging into that right heel,

300
00:15:20,360 --> 00:15:23,557
pulling that
right hip crease back.

301
00:15:25,720 --> 00:15:29,355
Slow and steady
wins the race here.

302
00:15:32,440 --> 00:15:36,680
Next time your
knees are bent, stay there.

303
00:15:36,680 --> 00:15:38,040
Get a little bit lower.

304
00:15:38,040 --> 00:15:43,200
Think about creating a
90 degree angle in both knees.

305
00:15:43,200 --> 00:15:44,960
Just do your best.

306
00:15:44,960 --> 00:15:46,000
Breathing deep.

307
00:15:46,000 --> 00:15:49,440
Starting to get a little warm,
I'm right there with you.

308
00:15:49,440 --> 00:15:54,000
Shoulders are relaxed,
heart is lifted.

309
00:15:54,000 --> 00:15:55,720
And then slowly release.

310
00:15:55,720 --> 00:15:57,760
Awesome, bend one more time.

311
00:15:57,760 --> 00:16:01,000
This time we'll send the
fingertips all the way back,

312
00:16:01,000 --> 00:16:01,960
crown of the head forward.

313
00:16:01,960 --> 00:16:03,600
You can straighten
through that front leg.

314
00:16:03,600 --> 00:16:06,080
Draw the
shoulder blades together.

315
00:16:06,080 --> 00:16:08,440
Lengthen through
the crown of the head.

316
00:16:08,440 --> 00:16:09,560
Active in the legs.

317
00:16:09,560 --> 00:16:11,280
Active, active, active.

318
00:16:11,280 --> 00:16:12,840
Reach, reach, reach.

319
00:16:12,840 --> 00:16:15,280
Inhale, exhale,
gather it all back in.

320
00:16:15,280 --> 00:16:17,120
Dig into your right heel.

321
00:16:17,120 --> 00:16:19,360
And we come to stand
at the top of the mat.

322
00:16:19,360 --> 00:16:22,520
Palms together once again.

323
00:16:22,520 --> 00:16:25,920
Inhale in deeply
and exhale completely.

324
00:16:25,920 --> 00:16:29,289
Release your hands
gently to your sides.

325
00:16:30,520 --> 00:16:32,240
Now we're gonna come
to the center of the mat.

326
00:16:32,240 --> 00:16:35,360
So you'll turn to
come long ways on the mat.

327
00:16:35,360 --> 00:16:38,680
We're gonna step
the feet out wide.

328
00:16:38,680 --> 00:16:41,348
To start, toes are 
gonna point forward

329
00:16:41,348 --> 00:16:43,120
and we can bring 
the palms back together.

330
00:16:43,120 --> 00:16:46,720
Each time we come to this Mudra,
it's nice because we can create

331
00:16:46,720 --> 00:16:49,960
a little leverage here to
relax the shoulders but also

332
00:16:49,960 --> 00:16:51,520
to lift the heart
up to the thumbs,

333
00:16:51,520 --> 00:16:53,440
the sternum up to the thumbs.

334
00:16:53,440 --> 00:16:56,190
'Cause this tends to collapse

335
00:16:56,190 --> 00:16:58,520
a lot when we're doing
this type of physical work.

336
00:16:58,520 --> 00:17:01,080
Alright, inhale,
lift the heart up.

337
00:17:01,080 --> 00:17:03,520
Exhale, we're gonna bend both
knees just like you're headed

338
00:17:03,520 --> 00:17:06,360
into a squat but just
like we did in Chair Pose,

339
00:17:06,360 --> 00:17:08,560
think about sending
your weight back

340
00:17:08,560 --> 00:17:10,280
instead of knees over the toes.

341
00:17:10,280 --> 00:17:12,680
You wanna be able
to see your toes here.

342
00:17:12,680 --> 00:17:15,200
Then we're gonna shift
the weight to the left foot,

343
00:17:15,200 --> 00:17:16,400
straighten the right leg.

344
00:17:16,400 --> 00:17:19,240
You can widen your stance a
little bit here if you need.

345
00:17:19,240 --> 00:17:22,000
Dig deep into that left heel.

346
00:17:22,000 --> 00:17:26,200
Then inhale to come up
through center and exhale,

347
00:17:26,200 --> 00:17:28,960
take it to the right.

348
00:17:28,960 --> 00:17:30,640
Repeat.

349
00:17:30,640 --> 00:17:32,780
So for now we're creating 
a little rainbow shape

350
00:17:32,780 --> 00:17:35,400
as we come through center.

351
00:17:35,400 --> 00:17:38,400
Activate from the
soles of the feet.

352
00:17:38,400 --> 00:17:43,640
So imagine tearing
your yoga mat in half here.

353
00:17:43,640 --> 00:17:45,720
Digging into the heels.

354
00:17:45,720 --> 00:17:47,200
Maybe you get a little lower.

355
00:17:47,200 --> 00:17:48,880
If you wanna take any sort of

356
00:17:48,880 --> 00:17:51,080
variation with the hands here

357
00:17:51,080 --> 00:17:55,951
that's different than
Anjuli Mudra, you can.

358
00:18:01,360 --> 00:18:02,960
And now we're
gonna bend both knees,

359
00:18:02,960 --> 00:18:05,920
go back to that squat,
wide-legged squat.

360
00:18:05,920 --> 00:18:09,560
Lift the chest,
lower down just a little bit.

361
00:18:09,560 --> 00:18:12,000
Lower down just
a little bit more.

362
00:18:12,000 --> 00:18:13,400
One more time, lower.

363
00:18:13,400 --> 00:18:15,200
And this time
we bring the palms,

364
00:18:15,200 --> 00:18:17,400
fingertips in towards
the tops of the thighs.

365
00:18:17,400 --> 00:18:18,920
You're gonna stay in this squat

366
00:18:18,920 --> 00:18:21,400
as you spiral your
heart towards the left.

367
00:18:21,400 --> 00:18:23,440
Drop your right
shoulder towards center.

368
00:18:23,440 --> 00:18:26,240
Pull your left shoulder back.

369
00:18:26,240 --> 00:18:28,440
Legs are still active.

370
00:18:28,440 --> 00:18:30,800
Feel those inner thighs
come back through center.

371
00:18:30,800 --> 00:18:32,360
Keep the knees bent if you can

372
00:18:32,360 --> 00:18:35,583
and take it to
the opposite side.

373
00:18:38,120 --> 00:18:39,960
Nice, then slowly
come back up to center.

374
00:18:39,960 --> 00:18:41,320
Bring the palms together.

375
00:18:41,320 --> 00:18:44,560
You're gonna stay knees bent
if you can and walk the heels in

376
00:18:44,560 --> 00:18:47,480
so soles of the
feet are turned out now.

377
00:18:47,480 --> 00:18:49,160
And then we're
gonna slowly rise up.

378
00:18:49,160 --> 00:18:52,080
Keep the knees
bent to a Goddess Pose.

379
00:18:52,080 --> 00:18:53,120
If you need to
take a little break

380
00:18:53,120 --> 00:18:54,720
and straighten
the legs, you can,

381
00:18:54,720 --> 00:18:57,413
otherwise keep it low.

382
00:18:58,800 --> 00:19:01,360
So now we're here
externally rotating the hips.

383
00:19:01,360 --> 00:19:04,960
We're pressing into all
four corners of the feet.

384
00:19:04,960 --> 00:19:08,560
Find your breath, calm
through the skin of the face.

385
00:19:08,560 --> 00:19:11,579
Sink a little lower
and welcome that heat.

386
00:19:12,920 --> 00:19:16,360
Nice, and then if you want,
take the fingertips,

387
00:19:16,360 --> 00:19:17,720
open them wide,

388
00:19:17,720 --> 00:19:22,040
open the arms
to goal post arms.

389
00:19:22,040 --> 00:19:23,880
Think about
aligning head over the heart,

390
00:19:23,880 --> 00:19:25,040
heart over the pelvis here.

391
00:19:25,040 --> 00:19:28,880
So hug your abs in to
support your low back.

392
00:19:28,880 --> 00:19:30,880
Then maybe we
lift the right heel,

393
00:19:30,880 --> 00:19:34,000
just the 
right heel and lower it.

394
00:19:34,000 --> 00:19:38,880
Maybe we lift the
left heel and lower it.

395
00:19:38,880 --> 00:19:39,920
And maybe last bit,

396
00:19:39,920 --> 00:19:44,040
we lift both heels and we
sink down even lower for five.

397
00:19:44,040 --> 00:19:45,200
Breathe deep.

398
00:19:45,200 --> 00:19:49,800
Four, three, two, and one.

399
00:19:49,800 --> 00:19:51,280
Straighten the legs.

400
00:19:51,280 --> 00:19:54,600
Bring the
fingertips down to come up.

401
00:19:54,600 --> 00:19:56,580
Palms come to the heart
space and you can hop your feet

402
00:19:56,580 --> 00:19:59,890
together or you
can inch the toes in.

403
00:19:59,890 --> 00:20:03,120
And just take a second to
squeeze the legs together here,

404
00:20:03,120 --> 00:20:05,800
Mountain Pose.

405
00:20:05,800 --> 00:20:07,946
Breathe.

406
00:20:14,120 --> 00:20:17,200
Release the fingertips down,
walk to the front of your mat.

407
00:20:17,200 --> 00:20:19,200
Inhale, reach towards the sky.

408
00:20:19,200 --> 00:20:23,080
Exhale, Forward Fold
all the way down.

409
00:20:23,080 --> 00:20:25,680
Inhale, halfway lift.

410
00:20:25,680 --> 00:20:28,720
Exhale to soften and fold.

411
00:20:28,720 --> 00:20:31,680
Now in this fold,
we're gonna walk the feet as

412
00:20:31,680 --> 00:20:34,840
wide as the yoga mat and
actually maybe off the yoga mat.

413
00:20:34,840 --> 00:20:35,520
So it just depends.

414
00:20:35,520 --> 00:20:38,600
You're gonna come
to a nice wide stance.

415
00:20:38,600 --> 00:20:41,280
And then you're gonna find
soft bend in the knees

416
00:20:41,280 --> 00:20:43,480
as you sway to the right.

417
00:20:43,480 --> 00:20:45,520
Fingertips come to the
right side of your mat,

418
00:20:45,520 --> 00:20:50,440
stretching the left low back.

419
00:20:50,440 --> 00:20:53,120
And then we come through center.

420
00:20:53,120 --> 00:20:58,120
Take the hands to the left.

421
00:20:58,120 --> 00:21:01,543
Feeling that length
in the right low back.

422
00:21:03,040 --> 00:21:06,000
And now bend the
knees a little bit more,

423
00:21:06,000 --> 00:21:08,640
clasp onto opposite elbow
and you're gonna just do like a

424
00:21:08,640 --> 00:21:10,920
little Gorilla Pose 
variation here.

425
00:21:10,920 --> 00:21:12,120
So you're gonna sway a little

426
00:21:12,120 --> 00:21:14,080
side to side but
you wanna get low,

427
00:21:14,080 --> 00:21:17,360
as low as you can
go with your center.

428
00:21:17,360 --> 00:21:21,920
Swaying, breathing, keeping
soft in the forehead, face.

429
00:21:21,920 --> 00:21:23,960
Little primal move here,

430
00:21:23,960 --> 00:21:25,120
finding softness,

431
00:21:25,120 --> 00:21:29,074
sweetness through the
strength and the stability.

432
00:21:33,120 --> 00:21:36,120
Now stay grounded through
all four corners of the feet.

433
00:21:36,120 --> 00:21:37,680
Protect those knees.

434
00:21:37,680 --> 00:21:41,360
Take one more
breath wherever you are.

435
00:21:41,360 --> 00:21:43,320
And then you're
gonna straighten the legs,

436
00:21:43,320 --> 00:21:45,080
release the arms.

437
00:21:45,080 --> 00:21:49,680
You're gonna walk the feet
in just a little bit and then

438
00:21:49,680 --> 00:21:53,360
allow the weight of the
head to hang once again.

439
00:21:53,360 --> 00:21:58,858
So you're in a Forward Fold
with the feet hip width apart.

440
00:22:02,800 --> 00:22:03,960
Or around there.

441
00:22:03,960 --> 00:22:06,040
Alright, now we're gonna
step the right foot back.

442
00:22:06,040 --> 00:22:07,000
We're coming into a lunge.

443
00:22:07,000 --> 00:22:11,240
So step the right foot back,
front knee over front ankle.

444
00:22:11,240 --> 00:22:15,480
Inhale in, exhale, draw your
abs back to support the

445
00:22:15,480 --> 00:22:19,200
low back as you rise up,
hands Anjuli Mudra.

446
00:22:19,200 --> 00:22:22,360
You can be with the
knee on the ground here too.

447
00:22:22,360 --> 00:22:23,920
So we have options.

448
00:22:23,920 --> 00:22:25,880
Breathe in deep.

449
00:22:25,880 --> 00:22:27,480
Inhale in.

450
00:22:27,480 --> 00:22:30,720
Exhale, send the
fingertips back, open the chest.

451
00:22:30,720 --> 00:22:33,080
Lengthen through
the crown of the head.

452
00:22:33,080 --> 00:22:34,560
Good, inhale in.

453
00:22:34,560 --> 00:22:35,400
Come back to center,

454
00:22:35,400 --> 00:22:36,920
head over heart,
heart over pelvis,

455
00:22:36,920 --> 00:22:38,720
palms together.

456
00:22:38,720 --> 00:22:40,680
And exhale, abs back,

457
00:22:40,680 --> 00:22:42,480
lengthen the crown
of the head forward,

458
00:22:42,480 --> 00:22:44,240
fingertips reach.

459
00:22:44,240 --> 00:22:46,080
One more time,
palms come together,

460
00:22:46,080 --> 00:22:48,080
we stack the spine.

461
00:22:48,080 --> 00:22:51,040
And then lean it
forward and reach.

462
00:22:51,040 --> 00:22:52,560
Good, plant the palms.

463
00:22:52,560 --> 00:22:56,640
You're gonna step
the back foot to meet,

464
00:22:56,640 --> 00:22:58,000
the left foot to
meet the right, excuse me,

465
00:22:58,000 --> 00:23:00,680
and you're just gonna step the
right foot up, nice and easy.

466
00:23:00,680 --> 00:23:02,800
Here we go.
Front knee over front ankle.

467
00:23:02,800 --> 00:23:04,440
When you're ready,
on an exhale,

468
00:23:04,440 --> 00:23:07,440
draw the abs in and lift up.

469
00:23:07,440 --> 00:23:09,080
Inhale in again here

470
00:23:09,080 --> 00:23:12,960
and then exhale,
send it forward, reach.

471
00:23:12,960 --> 00:23:16,480
Inhale, hands together, lift.

472
00:23:16,480 --> 00:23:19,000
Exhale, stay low, reach.

473
00:23:19,000 --> 00:23:21,560
Right hip crease
is pulling back.

474
00:23:21,560 --> 00:23:24,880
And one more time, you got it.

475
00:23:24,880 --> 00:23:26,578
Reach.

476
00:23:27,920 --> 00:23:31,960
Palms come down, right foot
steps back to meet the left.

477
00:23:31,960 --> 00:23:36,640
Breathe in, lower the
belly all the way, breathe out.

478
00:23:36,640 --> 00:23:42,120
Inhale, lift up Cobra or
Upward Facing Dog, breathe in.

479
00:23:42,120 --> 00:23:46,240
And exhale, slow and
steady, release, breathe out.

480
00:23:46,240 --> 00:23:47,840
From here, you're just gonna

481
00:23:47,840 --> 00:23:51,560
turn onto your back, so you
can just flip over from here.

482
00:23:51,560 --> 00:23:53,380
Voila.

483
00:23:55,028 --> 00:23:58,540
And we're gonna 
hug the knees into the chest

484
00:23:58,540 --> 00:24:01,653
and bring the 
palms to the knees.

485
00:24:03,920 --> 00:24:07,040
Then send the palms out so
you're finding your neutral

486
00:24:07,040 --> 00:24:09,490
spine where there's a little
bit of space between your

487
00:24:09,490 --> 00:24:12,600
low back and the mat and 
the tailbone's reaching forward.

488
00:24:12,600 --> 00:24:15,160
And you're just gonna
hang here for a breath or two.

489
00:24:15,160 --> 00:24:17,520
So soften through the feet.

490
00:24:17,520 --> 00:24:23,023
You can even part the lips a
bit and start to cool it down.

491
00:24:32,000 --> 00:24:34,240
Then slide your hands to the

492
00:24:34,240 --> 00:24:36,880
inner arches or the
outer edges of the feet,

493
00:24:36,880 --> 00:24:39,000
you choose,
for Happy Baby.

494
00:24:39,000 --> 00:24:41,960
You're gonna lift the soles
of the feet up towards the sky.

495
00:24:41,960 --> 00:24:44,220
Continue to reach 
your tailbone down

496
00:24:44,220 --> 00:24:47,200
just like we had
in that neutral spine.

497
00:24:47,200 --> 00:24:48,240
And breathe.

498
00:24:48,240 --> 00:24:53,002
And you can find any soft, easy
movement here that feels good.

499
00:25:05,400 --> 00:25:06,960
And then slowly release,

500
00:25:06,960 --> 00:25:08,480
soles of the feet
come to the mat.

501
00:25:08,480 --> 00:25:10,120
If there's anything
else you're craving,

502
00:25:10,120 --> 00:25:13,920
maybe a figure four stretch

503
00:25:13,920 --> 00:25:17,720
or a little straddle.

504
00:25:17,720 --> 00:25:20,120
Shoulder stand, Bridge Pose.

505
00:25:20,120 --> 00:25:22,480
Go ahead and do it now.

506
00:25:22,480 --> 00:25:23,880
Listen to your body if you're

507
00:25:23,880 --> 00:25:28,840
ready to just send the
legs out for relaxation,

508
00:25:28,840 --> 00:25:31,360
that's where we'll meet.

509
00:25:31,360 --> 00:25:36,538
Arms resting gently at our side.

510
00:25:42,960 --> 00:25:45,840
And close your eyes and just

511
00:25:45,840 --> 00:25:50,640
see how fast you can
surrender to this moment.

512
00:25:50,640 --> 00:25:51,800
Drop everything.

513
00:25:51,800 --> 00:25:53,400
Just completely let the weight

514
00:25:53,400 --> 00:25:57,600
of the body
relax into the earth.

515
00:25:57,600 --> 00:26:00,400
Don't wait 'til the very
last minute of this practice.

516
00:26:00,400 --> 00:26:04,480
How about now?
Take a deep breath in.

517
00:26:04,480 --> 00:26:07,000
And as you exhale,
relax the weight of your body

518
00:26:07,000 --> 00:26:09,120
completely and
fully into the earth.

519
00:26:09,120 --> 00:26:11,080
Close your eyes.

520
00:26:11,080 --> 00:26:13,575
Let go.

521
00:26:25,318 --> 00:26:28,480
And you can stay
calm and relaxed here.

522
00:26:28,480 --> 00:26:31,400
Just slowly walk
the heels together,

523
00:26:31,400 --> 00:26:36,128
as close as they can come
here in this supine position.

524
00:26:38,000 --> 00:26:40,202
Breathe.

525
00:26:43,760 --> 00:26:45,440
Good, and then you can keep the

526
00:26:45,440 --> 00:26:49,886
left leg heavy as you hug the
right knee up into the chest.

527
00:26:51,040 --> 00:26:52,750
Good, and then 
slide the right knee

528
00:26:52,750 --> 00:26:57,211
over to the right
for a little Supine Twist.

529
00:27:00,440 --> 00:27:04,758
If any sounds come out,
I say let them.

530
00:27:06,000 --> 00:27:07,534
If any emotions come up,

531
00:27:07,534 --> 00:27:12,708
I say listen, sweetly.

532
00:27:16,720 --> 00:27:17,920
Come back to center,

533
00:27:17,920 --> 00:27:21,320
extend the right leg
out back long.

534
00:27:21,320 --> 00:27:23,520
Left knee hugs in.

535
00:27:23,520 --> 00:27:27,516
And same thing,
taking it into a twist.

536
00:27:30,920 --> 00:27:34,226
Finding some release.

537
00:27:42,280 --> 00:27:44,680
And then you can melt it back.

538
00:27:44,680 --> 00:27:49,080
Extend both legs
out long once again.

539
00:27:49,080 --> 00:27:51,640
Breathe in.

540
00:27:51,640 --> 00:27:53,810
Breathe out.

541
00:27:56,840 --> 00:27:58,520
Slowly bring the palms together.

542
00:27:58,520 --> 00:28:01,080
You can bring the thumbs up to

543
00:28:01,080 --> 00:28:03,680
the forehead in
between the brows.

544
00:28:03,680 --> 00:28:06,840
Give a little massage there.

545
00:28:06,840 --> 00:28:10,560
Start to wiggle the toes.

546
00:28:10,560 --> 00:28:14,160
Just wanna thank you so
much for putting in the time,

547
00:28:14,160 --> 00:28:15,760
sharing your energy with me.

548
00:28:15,760 --> 00:28:17,560
I send you lots of love.

549
00:28:17,560 --> 00:28:21,003
We'll close by
taking a deep breath in.

550
00:28:22,480 --> 00:28:25,880
And exhaling lots of love out.

551
00:28:25,880 --> 00:28:28,520
Hope to see you again soon.

552
00:28:28,520 --> 00:28:30,470
Namaste.

553
00:28:31,782 --> 00:28:37,075
(upbeat music)