WEBVTT 00:00:00.030 --> 00:00:02.009 what's up everyone welcome to yoga with 00:00:02.009 --> 00:00:04.290 Adriene I'm Adriene and today we have a 00:00:04.290 --> 00:00:07.680 balancing flow today in the space that 00:00:07.680 --> 00:00:12.179 was redundant sorry today's a special 00:00:12.179 --> 00:00:13.740 day we're kind of breaking the 00:00:13.740 --> 00:00:16.980 formalities of whatever like we're that 00:00:16.980 --> 00:00:20.369 formal but because this is our last yoga 00:00:20.369 --> 00:00:23.550 video in this space and I know it seems 00:00:23.550 --> 00:00:26.580 silly but I know that you're connected 00:00:26.580 --> 00:00:29.070 to this space too because we've talked 00:00:29.070 --> 00:00:32.219 about it because it you know because we 00:00:32.219 --> 00:00:34.110 relate to imagery because we've all 00:00:34.110 --> 00:00:38.850 practiced in this room for as long as 00:00:38.850 --> 00:00:40.800 yoga theater and channels been rockin 00:00:40.800 --> 00:00:43.860 and rollin so we'll update you on the 00:00:43.860 --> 00:00:46.020 movement and all the new things that 00:00:46.020 --> 00:00:48.420 we've already been prioritizing yoga 00:00:48.420 --> 00:00:49.890 with Adriene and yoga room for so long 00:00:49.890 --> 00:00:51.270 and it's still going to be in my houses 00:00:51.270 --> 00:00:52.500 so I'm going to be awesome and down to 00:00:52.500 --> 00:00:54.930 earth so don't worry about a thing but 00:00:54.930 --> 00:00:56.250 we just thought we'd share that with you 00:00:56.250 --> 00:00:57.780 this is the last video in this room we 00:00:57.780 --> 00:00:59.699 have a balancing flow to connect to the 00:00:59.699 --> 00:01:02.129 mind body and the heart it's going to be 00:01:02.129 --> 00:01:02.609 Swift 00:01:02.609 --> 00:01:04.500 it's going to feel good and hopefully 00:01:04.500 --> 00:01:06.270 it's going to connect you so that you're 00:01:06.270 --> 00:01:08.970 feeling good and feeling fine and ready 00:01:08.970 --> 00:01:14.990 to be divine let's get started 00:01:24.360 --> 00:01:26.590 all right so we're going to begin in a 00:01:26.590 --> 00:01:28.330 nice comfortable seat let's cross our 00:01:28.330 --> 00:01:29.800 legs let's sit up nice and tall and 00:01:29.800 --> 00:01:31.540 let's do all the palms together at the 00:01:31.540 --> 00:01:33.400 heart right away here take a big breath 00:01:33.400 --> 00:01:35.520 in smile life is good 00:01:35.520 --> 00:01:38.850 and then exhale out through the mouth 00:01:38.850 --> 00:01:41.440 again big breath in through the nostrils 00:01:41.440 --> 00:01:44.940 and big old breath out through the mouth 00:01:44.940 --> 00:01:51.940 and one more just like that exhale bring 00:01:51.940 --> 00:01:52.899 the palms together 00:01:52.899 --> 00:01:54.700 excuse me bring the palms to your knees 00:01:54.700 --> 00:01:57.490 already together and actually just had a 00:01:57.490 --> 00:01:59.259 brain fart because I thought our very 00:01:59.259 --> 00:02:02.950 first yoga video that we shot was um 00:02:02.950 --> 00:02:09.160 disposed sukhasan and Wow 00:02:09.160 --> 00:02:11.890 we've come a long way pretty cool so 00:02:11.890 --> 00:02:13.810 let's spend a little moment here in the 00:02:13.810 --> 00:02:18.400 easy pose sukhasana the pose of ease and 00:02:18.400 --> 00:02:20.650 we start here not because that's cute 00:02:20.650 --> 00:02:21.970 that was our first yoga video but 00:02:21.970 --> 00:02:24.160 because truly for me this is like that 00:02:24.160 --> 00:02:26.650 place where we begin to fight for 00:02:26.650 --> 00:02:29.470 balance fight for this place this piece 00:02:29.470 --> 00:02:34.900 this idea of ease why because things are 00:02:34.900 --> 00:02:37.510 going on around us our backs are sore 00:02:37.510 --> 00:02:39.040 because where our postures may be 00:02:39.040 --> 00:02:40.780 suffering from other things other shapes 00:02:40.780 --> 00:02:42.989 that we take more often than this a 00:02:42.989 --> 00:02:46.900 million thing sounds outside so just 00:02:46.900 --> 00:02:49.060 take a moment to really connect with 00:02:49.060 --> 00:02:52.030 this kind of idea of meeting in the 00:02:52.030 --> 00:02:55.000 middle so you might ground through the 00:02:55.000 --> 00:02:57.670 tops of the thighs as you lift through 00:02:57.670 --> 00:02:58.530 the heart 00:02:58.530 --> 00:03:00.970 you might relax the elbows and shoulders 00:03:00.970 --> 00:03:03.010 down as you extend through the crown of 00:03:03.010 --> 00:03:09.640 the head so we are going to do a couple 00:03:09.640 --> 00:03:11.620 balancing physical postures today but 00:03:11.620 --> 00:03:13.120 really the balancing flow is about 00:03:13.120 --> 00:03:16.989 finding this balance within this peace 00:03:16.989 --> 00:03:21.489 within the tumult of life you know when 00:03:21.489 --> 00:03:23.140 things change how can we kind of stay 00:03:23.140 --> 00:03:26.110 balanced and peaceful as things are 00:03:26.110 --> 00:03:28.870 maybe beginning to stir and changes 00:03:28.870 --> 00:03:31.989 beginning to occur or can seem kind of 00:03:31.989 --> 00:03:33.870 scary 00:03:33.870 --> 00:03:36.100 so whatever this means to you just take 00:03:36.100 --> 00:03:37.780 a couple quiet moments here and sukhasan 00:03:37.780 --> 00:03:40.890 notice your breath 00:03:40.920 --> 00:03:43.570 finding places to lift and place this to 00:03:43.570 --> 00:03:48.820 ground enjoy this moment of being 00:03:48.820 --> 00:03:50.440 yourself and being with your breath 00:03:50.440 --> 00:03:53.340 being with your body 00:04:00.390 --> 00:04:02.400 then nice and easy we'll begin to draw 00:04:02.400 --> 00:04:05.040 circles with the nose checking it with 00:04:05.040 --> 00:04:15.090 the neck keeping the heart lifted and 00:04:15.090 --> 00:04:17.100 then we'll bring the head back to Center 00:04:17.100 --> 00:04:19.380 to stillness and we'll release the left 00:04:19.380 --> 00:04:20.940 hand down as we reach the right 00:04:20.940 --> 00:04:23.640 fingertips up and over for a nice side 00:04:23.640 --> 00:04:25.070 body stretch 00:04:25.070 --> 00:04:28.740 so stay grounded here so nice heavy and 00:04:28.740 --> 00:04:30.570 heavy in the lower body and then give 00:04:30.570 --> 00:04:32.070 yourself a little bit of freedom to move 00:04:32.070 --> 00:04:33.750 here so you can kind of hit the shape 00:04:33.750 --> 00:04:36.120 like hit that kind of yoga magazine 00:04:36.120 --> 00:04:38.490 moment and then just free yourself of 00:04:38.490 --> 00:04:45.620 that right find what it feels good 00:04:45.680 --> 00:04:48.390 cool inhale extend through the crown of 00:04:48.390 --> 00:04:50.190 the head here and then on an exhale 00:04:50.190 --> 00:04:52.320 we're going to move through Center reach 00:04:52.320 --> 00:04:54.480 the left fingertips up right fingertips 00:04:54.480 --> 00:04:56.400 come behind and we come into a little 00:04:56.400 --> 00:04:59.760 twist inhale lift your heart exhale 00:04:59.760 --> 00:05:02.580 journey into your twist again inhale in 00:05:02.580 --> 00:05:07.280 with the new exhale out with the old 00:05:07.280 --> 00:05:10.950 finding a sense of ease with the breath 00:05:10.950 --> 00:05:15.960 here cool then keep your left hand where 00:05:15.960 --> 00:05:17.040 it is and reach your right fingertips 00:05:17.040 --> 00:05:19.260 all the way up and over as you dial your 00:05:19.260 --> 00:05:21.570 heart back to Center this is what I'm 00:05:21.570 --> 00:05:23.900 talking about here guys this this 00:05:23.900 --> 00:05:26.310 balance of the push and pull so we're 00:05:26.310 --> 00:05:28.890 grounding down through the right thigh 00:05:28.890 --> 00:05:30.900 bone here as we're reaching up with the 00:05:30.900 --> 00:05:33.380 heart and with the right fingertips 00:05:33.380 --> 00:05:36.300 shoulders draw down away from the ears 00:05:36.300 --> 00:05:37.890 and this is what I thought that was all 00:05:37.890 --> 00:05:43.020 about again finding a little marriage of 00:05:43.020 --> 00:05:46.200 strength and grace of the push in to 00:05:46.200 --> 00:05:48.660 pull the preston squeeze right the Sun 00:05:48.660 --> 00:05:51.060 in the moon the masculine and the 00:05:51.060 --> 00:05:54.540 feminine all that inhale lift your heart 00:05:54.540 --> 00:05:57.150 and exhale release we'll take it to the 00:05:57.150 --> 00:05:59.310 other side right hand comes down left 00:05:59.310 --> 00:06:03.979 fingertips sweep up and over 00:06:04.010 --> 00:06:07.020 stretch it out again hit your shape kind 00:06:07.020 --> 00:06:08.640 of go through your alignment and then 00:06:08.640 --> 00:06:11.190 free it up a little bit this is your 00:06:11.190 --> 00:06:12.960 at-home yoga practice 00:06:12.960 --> 00:06:16.090 or maybe you know wherever you are but 00:06:16.090 --> 00:06:17.590 you're you know you have a sense of 00:06:17.590 --> 00:06:18.730 freedom here that I think you should 00:06:18.730 --> 00:06:25.990 take advantage of on your next breath 00:06:25.990 --> 00:06:27.730 find the length in the neck and then 00:06:27.730 --> 00:06:29.350 we'll come through Center left 00:06:29.350 --> 00:06:30.970 fingertips come behind and right for 00:06:30.970 --> 00:06:33.070 your tips stretch up so we create this 00:06:33.070 --> 00:06:35.080 space in the side body as we move into 00:06:35.080 --> 00:06:39.790 our twist inhale lift and lengthen 00:06:39.790 --> 00:06:47.280 exhale journey into your twist enjoy hmm 00:06:52.500 --> 00:06:54.820 awesome keep the right hand where it is 00:06:54.820 --> 00:06:57.280 we'll slowly dial the heart back to 00:06:57.280 --> 00:06:58.600 Center and then we'll reach the left 00:06:58.600 --> 00:07:00.520 fingertips up and over so if you're just 00:07:00.520 --> 00:07:01.930 kind of hanging out here it's kind of 00:07:01.930 --> 00:07:04.270 miserable and like that but if you 00:07:04.270 --> 00:07:06.730 engage drawing down through the left 00:07:06.730 --> 00:07:08.350 side of the body as you reach to the 00:07:08.350 --> 00:07:11.380 right allowing the heart to find a sense 00:07:11.380 --> 00:07:15.300 of balance in the middle as it lifts up 00:07:15.300 --> 00:07:20.260 inhale in and exhale we release awesome 00:07:20.260 --> 00:07:21.850 everyone draw the palms together at the 00:07:21.850 --> 00:07:22.240 heart 00:07:22.240 --> 00:07:24.070 interlace press the palms forward up and 00:07:24.070 --> 00:07:26.500 back reach reach reach big breath in and 00:07:26.500 --> 00:07:30.670 exhale break free reign it down we're 00:07:30.670 --> 00:07:32.020 going to come onto all fours here and 00:07:32.020 --> 00:07:39.010 jump right into a little cat cap so just 00:07:39.010 --> 00:07:40.180 a reminder you can do a little cat cow 00:07:40.180 --> 00:07:47.620 in your bed hey-oh and and you don't 00:07:47.620 --> 00:07:48.850 necessarily have to roll out your mat to 00:07:48.850 --> 00:07:50.410 do a little spinal health so everything 00:07:50.410 --> 00:07:52.240 we've done thus far we can do without a 00:07:52.240 --> 00:07:55.540 yoga mat pretty awesome we begin to move 00:07:55.540 --> 00:08:00.220 with the breath wrists underneath the 00:08:00.220 --> 00:08:02.020 shoulders knees directly underneath the 00:08:02.020 --> 00:08:03.730 hip points notice if your toes are 00:08:03.730 --> 00:08:05.320 coming in or splaying out so if you can 00:08:05.320 --> 00:08:07.300 pay attention to the detail here of 00:08:07.300 --> 00:08:11.430 aligning the ankles with the knees 00:08:17.140 --> 00:08:19.730 so by paying attention to the details we 00:08:19.730 --> 00:08:21.590 really do invite more balance into our 00:08:21.590 --> 00:08:21.950 life 00:08:21.950 --> 00:08:25.250 I think after you get bored with cat-cow 00:08:25.250 --> 00:08:27.200 you can begin to do a little variation 00:08:27.200 --> 00:08:29.660 here drawing circles with the hips maybe 00:08:29.660 --> 00:08:31.730 shaking them or swaying them left to 00:08:31.730 --> 00:08:37.400 right the idea is to connect and to use 00:08:37.400 --> 00:08:41.510 your breath to do so from here we'll 00:08:41.510 --> 00:08:43.220 curl the toes under and send it up to 00:08:43.220 --> 00:08:44.930 downward dog with the same vibes like 00:08:44.930 --> 00:08:47.450 this kind of soft easy breezy vibe like 00:08:47.450 --> 00:08:50.360 permission to move in a way that feels 00:08:50.360 --> 00:08:58.850 awesome for you melting the heart back 00:08:58.850 --> 00:09:02.360 peddling the feet careful not to crash 00:09:02.360 --> 00:09:03.740 into your wrist but really find that 00:09:03.740 --> 00:09:05.480 yielding sensation as we press away from 00:09:05.480 --> 00:09:09.910 your yoga mat and into all 10 knuckles 00:09:11.650 --> 00:09:13.940 cool then we'll drop the left heel lift 00:09:13.940 --> 00:09:15.980 the right leg up high here go ahead and 00:09:15.980 --> 00:09:17.630 open up through that right hip just go 00:09:17.630 --> 00:09:19.040 ahead and let yourself roll around there 00:09:19.040 --> 00:09:25.760 for a little bit open up and then we'll 00:09:25.760 --> 00:09:28.070 slowly come to stack the hips excuse me 00:09:28.070 --> 00:09:29.780 not stack the hips level the hips where 00:09:29.780 --> 00:09:31.550 the right toes are pointing down and I'm 00:09:31.550 --> 00:09:33.530 dropping my right shoulder in line with 00:09:33.530 --> 00:09:36.020 my left super hard work here charge the 00:09:36.020 --> 00:09:37.640 legs lift your right inner thigh you got 00:09:37.640 --> 00:09:40.040 it one more breath then set it up and 00:09:40.040 --> 00:09:41.950 into your runners lunge 00:09:41.950 --> 00:09:44.270 go ahead and lower that back knee and 00:09:44.270 --> 00:09:45.770 the same thing here just going to kind 00:09:45.770 --> 00:09:47.900 of roll around here a little bit finding 00:09:47.900 --> 00:09:49.340 what feels good stretching through the 00:09:49.340 --> 00:09:50.810 hamstrings stretching through the legs 00:09:50.810 --> 00:09:56.020 maybe you're a little sore in the hips 00:09:58.509 --> 00:10:01.160 apparently my last day in this room I 00:10:01.160 --> 00:10:05.600 can be really sexual not be really 00:10:05.600 --> 00:10:09.920 sexual of it okay sex jokes tell you 00:10:09.920 --> 00:10:12.110 what I did not have the cojones to do 00:10:12.110 --> 00:10:17.029 sex jokes on my first video what has 00:10:17.029 --> 00:10:21.860 become okay and then we'll slowly roll 00:10:21.860 --> 00:10:24.920 back through to a nice strong low lunge 00:10:24.920 --> 00:10:28.069 lifting the back knee and finding this 00:10:28.069 --> 00:10:30.740 lift in the heart big breath in here and 00:10:30.740 --> 00:10:33.800 then exhale plant the palms step the 00:10:33.800 --> 00:10:35.569 right toes back to plank and right away 00:10:35.569 --> 00:10:37.839 we'll slowly lower down 00:10:37.839 --> 00:10:40.459 cool zip the legs up super strong here 00:10:40.459 --> 00:10:42.769 press into the pelvic bone inhale lift 00:10:42.769 --> 00:10:45.410 up baby Cobra pull the elbows back and 00:10:45.410 --> 00:10:47.509 find a moment here where you're not 00:10:47.509 --> 00:10:49.879 muscling into your arms but rather 00:10:49.879 --> 00:10:51.559 really integrating through the spine so 00:10:51.559 --> 00:10:53.329 again arches of the feet come together 00:10:53.329 --> 00:10:55.759 press into the tops of your feet press 00:10:55.759 --> 00:10:57.800 into the pubic bone careful not to 00:10:57.800 --> 00:11:00.170 tighten your booty here but engage by 00:11:00.170 --> 00:11:05.540 pressing down into the earth then close 00:11:05.540 --> 00:11:07.870 your eyes tuck your chin just slightly 00:11:07.870 --> 00:11:11.629 lengthen and exhale release awesome 00:11:11.629 --> 00:11:13.670 everyone curl the toes under lift the 00:11:13.670 --> 00:11:15.559 kneecaps press up to your plank super 00:11:15.559 --> 00:11:17.809 strong here smile and then exhale 00:11:17.809 --> 00:11:21.529 downward facing dog alright also my 00:11:21.529 --> 00:11:23.389 friends pedal it out here melt your 00:11:23.389 --> 00:11:26.209 heart back press into all ten knuckles 00:11:26.209 --> 00:11:31.370 strongly strongly strongly and then 00:11:31.370 --> 00:11:32.779 we'll drop the right heel this time 00:11:32.779 --> 00:11:35.360 slide the left leg up high again take a 00:11:35.360 --> 00:11:37.490 second to go ahead and open it up roll 00:11:37.490 --> 00:11:39.559 around here maybe big circles with the 00:11:39.559 --> 00:11:44.089 knee stay connected to your breath open 00:11:44.089 --> 00:11:48.679 it up and then we'll slowly dial the 00:11:48.679 --> 00:11:51.230 left toes down level out by bringing 00:11:51.230 --> 00:11:52.879 your left butt cheek in line with your 00:11:52.879 --> 00:11:54.709 right butt cheek and then full body 00:11:54.709 --> 00:11:57.199 experience here my friends inner thigh 00:11:57.199 --> 00:12:00.379 lifts up towards the sky big breath and 00:12:00.379 --> 00:12:03.499 then exhale step it up into your nice 00:12:03.499 --> 00:12:04.879 low lunge awesome 00:12:04.879 --> 00:12:06.350 roll around here for a little bit find 00:12:06.350 --> 00:12:09.829 what feels good pulling back checking 00:12:09.829 --> 00:12:10.810 out any 00:12:10.810 --> 00:12:15.579 tight places or sore spots 00:12:20.600 --> 00:12:22.980 mmm-hmm and then coming to a nice low 00:12:22.980 --> 00:12:24.690 lunge looping your shoulders lifting 00:12:24.690 --> 00:12:27.329 your heart charging your core up a 00:12:27.329 --> 00:12:29.069 little bit here take a deep breath in 00:12:29.069 --> 00:12:31.889 and then plant your palms step the left 00:12:31.889 --> 00:12:34.529 toes back and slowly lower all the way 00:12:34.529 --> 00:12:37.019 down to your belly great this time we're 00:12:37.019 --> 00:12:39.240 going to bring the inner arches together 00:12:39.240 --> 00:12:41.160 bring the inner thighs together and then 00:12:41.160 --> 00:12:42.990 swim the fingertips around to interlace 00:12:42.990 --> 00:12:46.139 behind the tail press into your 00:12:46.139 --> 00:12:48.180 foundation knuckles are going to draw 00:12:48.180 --> 00:12:52.319 away from the base of the spine towards 00:12:52.319 --> 00:12:54.509 your heels and then lifting them up here 00:12:54.509 --> 00:12:55.680 as we draw the shoulder blades together 00:12:55.680 --> 00:12:58.139 just slightly tuck the chin into the 00:12:58.139 --> 00:13:00.569 chest breathe here my friends see if you 00:13:00.569 --> 00:13:02.160 can do this without squeezing your butt 00:13:02.160 --> 00:13:03.720 cheek so we're pressing we're finding 00:13:03.720 --> 00:13:05.699 that yielding that we talked about in 00:13:05.699 --> 00:13:07.920 the foundations of yoga so we're 00:13:07.920 --> 00:13:12.600 pressing away from our foundation but 00:13:12.600 --> 00:13:15.720 we're not necessarily excuse me creating 00:13:15.720 --> 00:13:18.139 any tension or tightness and the muscles 00:13:18.139 --> 00:13:21.300 so still kind of soft and supple one 00:13:21.300 --> 00:13:23.040 more breath here you got it maybe lift 00:13:23.040 --> 00:13:25.470 the heart a little bit more and then 00:13:25.470 --> 00:13:27.689 exhale release everything palms come 00:13:27.689 --> 00:13:29.699 underneath the shoulders we curl the 00:13:29.699 --> 00:13:31.920 toes under lift the kneecaps and press 00:13:31.920 --> 00:13:34.889 up to a nice strong plank great big 00:13:34.889 --> 00:13:38.130 breath in and breath out downward-facing 00:13:38.130 --> 00:13:39.000 dog 00:13:39.000 --> 00:13:42.329 awesome work meld your heart back press 00:13:42.329 --> 00:13:44.189 into the fleshy part of the index finger 00:13:44.189 --> 00:13:50.699 and thumb here and we go for a nice slow 00:13:50.699 --> 00:13:53.310 walk up towards the front edge take your 00:13:53.310 --> 00:13:55.139 time getting there enjoy every move 00:13:55.139 --> 00:13:57.029 relish every moment especially in our 00:13:57.029 --> 00:13:58.829 last practice here in the space oh my 00:13:58.829 --> 00:14:02.220 goodness toes pointing forward Lewton 00:14:02.220 --> 00:14:05.610 asana I extended forward fold grab the 00:14:05.610 --> 00:14:10.259 elbows if you like sway a little keep 00:14:10.259 --> 00:14:17.250 breathing hmm we'll release the arms an 00:14:17.250 --> 00:14:19.319 inhale lift to a flat back position your 00:14:19.319 --> 00:14:21.180 version careful not to lock out the 00:14:21.180 --> 00:14:22.529 knees here I have to be careful now 00:14:22.529 --> 00:14:22.949 myself 00:14:22.949 --> 00:14:27.269 inhale exhale bow inhale sweep the arms 00:14:27.269 --> 00:14:31.069 up and overhead full body stretch 00:14:31.880 --> 00:14:34.899 and exhale hands to the heart 00:14:34.899 --> 00:14:37.100 awesome lift your sternum up to meet 00:14:37.100 --> 00:14:39.319 your thumbs keep the feet where they are 00:14:39.319 --> 00:14:42.680 maybe you walk them together here and we 00:14:42.680 --> 00:14:43.759 come to Mountain Pose 00:14:43.759 --> 00:14:50.589 a big beautiful grateful Mountain Pose 00:14:50.589 --> 00:14:52.790 maybe the inner thighs spiral together 00:14:52.790 --> 00:14:56.560 and then maybe the tailbone grows heavy 00:14:56.560 --> 00:14:59.149 maybe you lift your toes spread 00:14:59.149 --> 00:15:00.560 awareness through all four corners of 00:15:00.560 --> 00:15:04.579 the feet and we find this kind of 00:15:04.579 --> 00:15:06.560 whooshing upward current of energy 00:15:06.560 --> 00:15:08.630 through the front body and then the 00:15:08.630 --> 00:15:10.370 sweet grounding energy through the back 00:15:10.370 --> 00:15:12.170 body again finding balance in the middle 00:15:12.170 --> 00:15:14.540 of those two things those two opposing 00:15:14.540 --> 00:15:18.170 forces draw energy up from the arches of 00:15:18.170 --> 00:15:19.699 the feet as you lengthen to the crown of 00:15:19.699 --> 00:15:21.079 the head tack a little weight in your 00:15:21.079 --> 00:15:23.089 elbows this is the balance that I'm 00:15:23.089 --> 00:15:28.790 talking about today then interlace the 00:15:28.790 --> 00:15:31.190 fingertips here and let's slowly lift 00:15:31.190 --> 00:15:34.040 the right knee up to catch just to kind 00:15:34.040 --> 00:15:36.769 of test that kind of press and lift that 00:15:36.769 --> 00:15:38.149 push and pull so if you're just kind of 00:15:38.149 --> 00:15:39.949 hanging out here it's really obvious but 00:15:39.949 --> 00:15:41.180 if you're really kind of working 00:15:41.180 --> 00:15:42.769 energetically you can begin to loop the 00:15:42.769 --> 00:15:45.949 shoulders find that lift and squeeze and 00:15:45.949 --> 00:15:48.170 you find a sense of balance between this 00:15:48.170 --> 00:15:51.350 kind of press and squeeze this lift and 00:15:51.350 --> 00:15:53.959 this grounding of the tailbone and if 00:15:53.959 --> 00:15:55.399 you're like god no idea 00:15:55.399 --> 00:15:58.490 I just working on balancing on one leg 00:15:58.490 --> 00:16:00.350 that's great to enjoy that enjoy the 00:16:00.350 --> 00:16:03.620 stretch enjoy your breath inhale in 00:16:03.620 --> 00:16:09.860 exhale release and switch so if I turn 00:16:09.860 --> 00:16:11.509 to the side here you can kind of see if 00:16:11.509 --> 00:16:13.040 I'm just collapsing into the right hip 00:16:13.040 --> 00:16:15.439 here like so see if you can lift up out 00:16:15.439 --> 00:16:17.420 of that and really work to find that 00:16:17.420 --> 00:16:20.329 pressing through your foundation as you 00:16:20.329 --> 00:16:24.699 lift up down 00:16:28.750 --> 00:16:31.190 then we'll release the left leg and 00:16:31.190 --> 00:16:32.870 inhale reach the arms up and overhead 00:16:32.870 --> 00:16:38.510 let's flow exhale down you go inhale 00:16:38.510 --> 00:16:43.040 halfway lift exhale bow inhale step or 00:16:43.040 --> 00:16:46.580 hop it back to plank no need to rush can 00:16:46.580 --> 00:16:48.290 fall a little bit of Heinen behind in 00:16:48.290 --> 00:16:49.580 the tempo just move with your breath 00:16:49.580 --> 00:16:51.860 inhale lowering all the way down to the 00:16:51.860 --> 00:16:53.540 belly or you might begin to hover China 00:16:53.540 --> 00:16:56.150 wrong go to upward facing dog together 00:16:56.150 --> 00:16:59.600 we'll meet with an exhale downward 00:16:59.600 --> 00:17:00.590 facing dog 00:17:00.590 --> 00:17:02.690 feel free to sneak in a break in at any 00:17:02.690 --> 00:17:05.359 time drop the left heel inhale lift the 00:17:05.359 --> 00:17:09.200 right leg high point and flex point and 00:17:09.200 --> 00:17:10.550 flex then pet your right knee and 00:17:10.550 --> 00:17:12.619 squeeze it up in towards your heart 00:17:12.619 --> 00:17:14.839 core strength step the right foot up 00:17:14.839 --> 00:17:16.930 into your lunge pivot on the back foot 00:17:16.930 --> 00:17:20.119 reach the fingertips up strong warrior 00:17:20.119 --> 00:17:24.589 one big breath in big breath out as you 00:17:24.589 --> 00:17:27.970 rain it down interlace behind the tail 00:17:27.970 --> 00:17:31.790 inhale open your heart exhale break free 00:17:31.790 --> 00:17:34.280 pivot on the back foot take it all the 00:17:34.280 --> 00:17:36.350 way back down to your lunge and we go 00:17:36.350 --> 00:17:38.840 for a vinyasa so again all the way to 00:17:38.840 --> 00:17:41.510 the belly or chaturanga to updog pick 00:17:41.510 --> 00:17:46.510 your poison move with your breath enjoy 00:17:46.990 --> 00:17:49.240 from down dog we drop the right heel 00:17:49.240 --> 00:17:52.490 inhale lift the left leg up high point 00:17:52.490 --> 00:17:55.790 in flex point and flex point and flex 00:17:55.790 --> 00:17:57.380 and then squeeze the left knee in 00:17:57.380 --> 00:18:00.080 towards your heart step it up into your 00:18:00.080 --> 00:18:02.510 lunge slow pivot on the back foot and we 00:18:02.510 --> 00:18:06.190 rise up strong warrior one 00:18:08.830 --> 00:18:11.690 inhale and lift your heart as you exhale 00:18:11.690 --> 00:18:13.160 keep the heart lifted as you rain the 00:18:13.160 --> 00:18:14.800 finger tips down to interlace behind 00:18:14.800 --> 00:18:17.030 opposite thumb on top this time maybe 00:18:17.030 --> 00:18:22.000 and then we open the chest even more 00:18:22.630 --> 00:18:26.840 great break free pivot back down to your 00:18:26.840 --> 00:18:30.650 lunge and take your vinyasa you can 00:18:30.650 --> 00:18:36.820 always skip it downward facing dog 00:18:36.820 --> 00:18:40.010 inhale in through the nostrils exhale 00:18:40.010 --> 00:18:46.460 Lions breath tongue out awesome bend the 00:18:46.460 --> 00:18:49.010 knees generously look up inhale in on an 00:18:49.010 --> 00:18:50.300 exhale hop towards the front edge of 00:18:50.300 --> 00:18:52.010 your mat or you can repeat the slow walk 00:18:52.010 --> 00:18:57.500 from before inhale halfway lift exhale 00:18:57.500 --> 00:19:03.050 bow inhale reach for the stars exhale 00:19:03.050 --> 00:19:06.320 hands to heart heart is beginning to 00:19:06.320 --> 00:19:07.790 pump a little bit faster 00:19:07.790 --> 00:19:10.630 stick with it inhale reach it up exhale 00:19:10.630 --> 00:19:16.090 diving forward inhale halfway lift 00:19:16.090 --> 00:19:20.570 exhale bow inhale tuck your shirt in 00:19:20.570 --> 00:19:22.870 just kidding step it back to plank 00:19:22.870 --> 00:19:26.990 slowly lower all the way down inhale 00:19:26.990 --> 00:19:32.030 gentle backbend exhale downward facing 00:19:32.030 --> 00:19:34.760 dog take your time in these transitions 00:19:34.760 --> 00:19:38.510 no need to rush inhale drop the left 00:19:38.510 --> 00:19:41.000 heel lift the right leg up high exhale 00:19:41.000 --> 00:19:43.850 step it up into your lunge pivot on the 00:19:43.850 --> 00:19:47.830 back foot again rising up warrior one 00:19:47.830 --> 00:19:51.700 inhale in this time exhale warrior two 00:19:51.700 --> 00:19:56.030 inhale peaceful warrior exhale extended 00:19:56.030 --> 00:19:58.700 side angle rounding around here we go 00:19:58.700 --> 00:20:00.770 take a version that feels good to you so 00:20:00.770 --> 00:20:02.720 it might be reaching towards the sky it 00:20:02.720 --> 00:20:03.920 might be reaching towards the front of 00:20:03.920 --> 00:20:05.720 your friend egde of your mat you might 00:20:05.720 --> 00:20:08.720 reach the arm down I just encourage 00:20:08.720 --> 00:20:10.520 everyone to stay connected to your belly 00:20:10.520 --> 00:20:14.570 to your core inhale in and then exhale 00:20:14.570 --> 00:20:16.340 we're going to pivot all the way back 00:20:16.340 --> 00:20:18.380 down and find a twist left hand down 00:20:18.380 --> 00:20:20.469 right hand up 00:20:20.469 --> 00:20:26.289 inhale in exhale down you go and we flow 00:20:26.440 --> 00:20:32.079 moving with your breath back to down dog 00:20:32.079 --> 00:20:34.279 dropping the right heel lift the left 00:20:34.279 --> 00:20:37.269 leg up high just having a little fun 00:20:37.269 --> 00:20:40.729 squeezing left knee in toward your heart 00:20:40.729 --> 00:20:42.699 and then stepping it up into your lunge 00:20:42.699 --> 00:20:45.739 pivot on the back foot warrior 1 here we 00:20:45.739 --> 00:20:49.909 come strong warrior inhale in exhale 00:20:49.909 --> 00:20:56.809 Warrior 2 Peaceful Warrior and then 00:20:56.809 --> 00:20:59.179 rounding the spine finding that extended 00:20:59.179 --> 00:21:01.309 side angle here that feels good for you 00:21:01.309 --> 00:21:07.339 lean into it open your heart inhale in 00:21:07.339 --> 00:21:14.719 exhale down we go find your twist and 00:21:14.719 --> 00:21:17.329 then exhale release and take a little 00:21:17.329 --> 00:21:23.809 flow this time we'll meet Child's Pose 00:21:23.809 --> 00:21:26.779 knees drawing together swim the 00:21:26.779 --> 00:21:29.059 fingertips back and take a rest awesome 00:21:29.059 --> 00:21:44.559 work my friends side out if you need to 00:21:45.369 --> 00:21:48.589 take a moment to remember why you 00:21:48.589 --> 00:21:51.349 arrived on your mat today why you rolled 00:21:51.349 --> 00:21:55.669 out the man notice your breath you might 00:21:55.669 --> 00:21:57.559 feel your heart beating your blood 00:21:57.559 --> 00:21:59.799 pumping 00:22:09.760 --> 00:22:19.400 and then we'll slowly roll it up coming 00:22:19.400 --> 00:22:23.630 into a hero pose of Verona or variations 00:22:23.630 --> 00:22:27.500 so I want to take us into a nice stretch 00:22:27.500 --> 00:22:29.960 but this this this might not be for 00:22:29.960 --> 00:22:31.700 everyone so oops 00:22:31.700 --> 00:22:34.910 so we'll just go one later a layer at a 00:22:34.910 --> 00:22:37.250 time stay on your heels or if you're 00:22:37.250 --> 00:22:38.600 already like I'm out then you might 00:22:38.600 --> 00:22:40.430 switch to a cross-legged position here 00:22:40.430 --> 00:22:44.150 and breathe in sukhasana I'm moving the 00:22:44.150 --> 00:22:46.730 fleshy part of the calf aside and I'm 00:22:46.730 --> 00:22:48.280 making sure that my toes are pointing 00:22:48.280 --> 00:22:50.420 straight back towards the back edge of 00:22:50.420 --> 00:22:54.530 my mat then this is a perfect example of 00:22:54.530 --> 00:22:55.730 a place where my mula bandha my 00:22:55.730 --> 00:22:58.130 energetic lifts really going to help me 00:22:58.130 --> 00:23:01.280 out and really support my joints as well 00:23:01.280 --> 00:23:03.920 so I'm not collapsed here holding on for 00:23:03.920 --> 00:23:04.720 dear life 00:23:04.720 --> 00:23:07.040 that's kids yoga we use of the magic 00:23:07.040 --> 00:23:10.370 carpet but I'm finding this lift up 00:23:10.370 --> 00:23:13.730 through the center channel stay here or 00:23:13.730 --> 00:23:16.070 begin to release the sole excuse me the 00:23:16.070 --> 00:23:17.600 palms down towards the soles of your 00:23:17.600 --> 00:23:20.900 feet and then maybe even bringing the 00:23:20.900 --> 00:23:25.700 elbows down and maybe not if you feel 00:23:25.700 --> 00:23:27.440 like you can continue scoop the tailbone 00:23:27.440 --> 00:23:29.810 in breathe breathe breathe as you slowly 00:23:29.810 --> 00:23:32.390 mindfully release onto the crown and 00:23:32.390 --> 00:23:40.430 then maybe eventually here we can have 00:23:40.430 --> 00:23:42.410 hands on the belly hands on the heels or 00:23:42.410 --> 00:23:44.330 nice cactus arms here or maybe all the 00:23:44.330 --> 00:23:46.220 way up and overhead I'm going to be here 00:23:46.220 --> 00:23:47.900 for a little bit so just to kind of 00:23:47.900 --> 00:23:49.850 experiment so if this is not for you 00:23:49.850 --> 00:23:52.640 remember you can be in meditation pose 00:23:52.640 --> 00:23:56.450 or you can be here or you can be working 00:23:56.450 --> 00:24:00.770 one leg at a time here okay or maybe 00:24:00.770 --> 00:24:02.150 something else of your choosing so we 00:24:02.150 --> 00:24:04.900 have lots of options 00:24:08.509 --> 00:24:13.589 so we're trying to find a sense of 00:24:13.589 --> 00:24:15.599 balance and ease in all things so we're 00:24:15.599 --> 00:24:17.219 kind of putting ourselves in these funky 00:24:17.219 --> 00:24:20.129 shapes in order to test just that so use 00:24:20.129 --> 00:24:27.319 your breath stay connected 00:24:33.059 --> 00:24:35.519 notice where the mind goes and then use 00:24:35.519 --> 00:24:38.989 your brass to keep coming back home 00:24:41.119 --> 00:24:44.749 mindfully meet your edge welcome change 00:24:44.749 --> 00:24:50.599 transformation lean into it 00:25:04.520 --> 00:25:06.559 to come out of the posture will slowly 00:25:06.559 --> 00:25:09.380 reach and the hands back towards the 00:25:09.380 --> 00:25:10.760 soles of the feet bring the elbows 00:25:10.760 --> 00:25:12.620 underneath you come up to the crown of 00:25:12.620 --> 00:25:15.080 the head and then the same way we came 00:25:15.080 --> 00:25:18.100 down we're going to walk back through 00:25:21.460 --> 00:25:23.330 slowly we'll come back to all fours 00:25:23.330 --> 00:25:26.660 we'll all meet up here take a second to 00:25:26.660 --> 00:25:29.740 extend one leg out followed by the next 00:25:29.740 --> 00:25:38.300 nice and slow and then we'll send it 00:25:38.300 --> 00:25:40.000 back to downward-facing dog 00:25:40.000 --> 00:25:45.010 big breath in big breath out 00:25:45.010 --> 00:25:47.540 awesome from here I'm going to slowly 00:25:47.540 --> 00:25:49.820 reach my right hand to the outer edge of 00:25:49.820 --> 00:25:52.340 my left calve maybe it's the left thigh 00:25:52.340 --> 00:25:53.690 maybe it's all the way to the ankle 00:25:53.690 --> 00:25:55.429 moving in a twist here just one deep 00:25:55.429 --> 00:25:58.970 breath inhale in exhale release take it 00:25:58.970 --> 00:26:00.650 to the other side little twist 00:26:00.650 --> 00:26:02.660 nice challenging twist here you can do 00:26:02.660 --> 00:26:06.920 it inhale in big breath in and use your 00:26:06.920 --> 00:26:09.920 exhale to release awesome coming into 00:26:09.920 --> 00:26:11.450 your plank almost done guys 00:26:11.450 --> 00:26:13.070 awesome work I'm going to bring my right 00:26:13.070 --> 00:26:15.530 hand to the center begin to turn so I 00:26:15.530 --> 00:26:17.330 have a nice side plank here as I lift my 00:26:17.330 --> 00:26:19.940 hips up open up to a super strong side 00:26:19.940 --> 00:26:21.679 plank reaching left fingertips all the 00:26:21.679 --> 00:26:23.270 way up towards the sky staying 00:26:23.270 --> 00:26:25.220 integrated in the head and the neck if 00:26:25.220 --> 00:26:26.540 you're feeling adventurous you might 00:26:26.540 --> 00:26:29.480 lift your top leg if you want to flip 00:26:29.480 --> 00:26:31.010 your dog here you might maybe take a 00:26:31.010 --> 00:26:33.500 little shape in the legs big breath in 00:26:33.500 --> 00:26:35.929 and then exhale take it to the other 00:26:35.929 --> 00:26:38.390 side same thing about to get off the 00:26:38.390 --> 00:26:40.400 hands and take it to a restful position 00:26:40.400 --> 00:26:47.990 so have a little fun here and if you're 00:26:47.990 --> 00:26:49.400 new to the practice remember you can 00:26:49.400 --> 00:26:51.590 always be here lifting the hips up 00:26:51.590 --> 00:26:53.929 working on strength one day all that 00:26:53.929 --> 00:26:58.130 playtime will come with ease and then 00:26:58.130 --> 00:26:59.809 we'll bring it back take one last 00:26:59.809 --> 00:27:01.100 vinyasa if you're feeling adventurous 00:27:01.100 --> 00:27:05.960 and fiery and then we'll return back to 00:27:05.960 --> 00:27:08.990 that Child's Pose awesome work my 00:27:08.990 --> 00:27:10.300 friends 00:27:10.300 --> 00:27:13.570 take a rest 00:27:18.760 --> 00:27:20.780 tuck your chin into your chest slowly 00:27:20.780 --> 00:27:23.180 roll it up nothing fancy here we're just 00:27:23.180 --> 00:27:25.040 going to shift to the buttocks here send 00:27:25.040 --> 00:27:27.950 the legs out super long so left to right 00:27:27.950 --> 00:27:34.490 a nice seated wide-angle today so 00:27:34.490 --> 00:27:36.530 gathering it all in we flow with the 00:27:36.530 --> 00:27:38.990 arms press into the heels tops of the 00:27:38.990 --> 00:27:41.810 thigh bones firm down and whenever 00:27:41.810 --> 00:27:43.610 you're ready we'll inhale extend 00:27:43.610 --> 00:27:46.220 fingertips out beyond your room beyond 00:27:46.220 --> 00:27:47.810 where ever you are really reach energy 00:27:47.810 --> 00:27:50.750 out and then we'll reach up and then 00:27:50.750 --> 00:27:53.350 exhale gather it all into the heart 00:27:53.350 --> 00:27:55.670 now as you begin to move the flow of 00:27:55.670 --> 00:27:57.290 arms your legs are want to soften so 00:27:57.290 --> 00:27:59.930 again we're going to stay stay with this 00:27:59.930 --> 00:28:02.840 idea of doing more than one thing kind 00:28:02.840 --> 00:28:05.270 of balancing these two opposing forces 00:28:05.270 --> 00:28:08.510 and staying connected and engage that's 00:28:08.510 --> 00:28:10.190 the best way to improve your posture to 00:28:10.190 --> 00:28:11.810 is just by connecting to the energetic 00:28:11.810 --> 00:28:15.640 body but here we go inhale reaching 00:28:15.640 --> 00:28:18.800 gather it in lift the belly draw it in 00:28:18.800 --> 00:28:22.610 exhale hands to heart keep going inhale 00:28:22.610 --> 00:28:27.200 reach exhale ground through the thigh 00:28:27.200 --> 00:28:33.370 bones hand start you 00:28:35.130 --> 00:28:38.280 exhale if you feel like this you need to 00:28:38.280 --> 00:28:40.650 lift your sit bones up on a block or a 00:28:40.650 --> 00:28:42.750 pillow or something anything even roll 00:28:42.750 --> 00:28:44.490 your yoga mat up a couple times you have 00:28:44.490 --> 00:28:48.090 a little bit of lift then you can stack 00:28:48.090 --> 00:28:49.679 the head over the heart the heart over 00:28:49.679 --> 00:28:54.960 the pelvis keep going guys inhale exhale 00:28:54.960 --> 00:29:00.000 a little moving meditation here notice 00:29:00.000 --> 00:29:01.710 when the feet get tired the legs get 00:29:01.710 --> 00:29:04.669 lazy stick with it 00:29:07.940 --> 00:29:10.230 and what do you want to gather in what 00:29:10.230 --> 00:29:13.909 do you want to bring in on home 00:29:24.760 --> 00:29:27.290 awesome everyone wherever you are do one 00:29:27.290 --> 00:29:37.130 more close your eyes sternum rises up to 00:29:37.130 --> 00:29:41.540 the thumb and then yay we get to soften 00:29:41.540 --> 00:29:44.230 through the feet 00:29:51.200 --> 00:29:53.210 awesome everyone bring your right hand 00:29:53.210 --> 00:29:55.040 now to the top of your left thigh take 00:29:55.040 --> 00:29:56.540 this soft energy this hopefully 00:29:56.540 --> 00:29:57.950 grounding energy that you're being a to 00:29:57.950 --> 00:29:59.780 cultivate and stick with it once again 00:29:59.780 --> 00:30:01.070 we're going to press through the heels 00:30:01.070 --> 00:30:03.020 and then I'm going to sweep my left 00:30:03.020 --> 00:30:06.830 fingertips all the way up and over again 00:30:06.830 --> 00:30:09.350 there's this kind of meeting in the 00:30:09.350 --> 00:30:11.480 middle as I ground through my left thigh 00:30:11.480 --> 00:30:13.190 bone and reach with my right fingertips 00:30:13.190 --> 00:30:16.640 and then lift through my heart and reach 00:30:16.640 --> 00:30:20.120 through my left fingertips you'll feel 00:30:20.120 --> 00:30:23.360 it toes start to splay out or go in so 00:30:23.360 --> 00:30:24.920 you can keep on reaching up towards the 00:30:24.920 --> 00:30:32.480 sky lean into it and if you aren't able 00:30:32.480 --> 00:30:33.710 to grab this all the way you might just 00:30:33.710 --> 00:30:35.930 grab the top of your pants here or maybe 00:30:35.930 --> 00:30:37.910 your top top of your pants here or hand 00:30:37.910 --> 00:30:42.260 can root on the earth here great then 00:30:42.260 --> 00:30:43.730 draw your chin into your chest round 00:30:43.730 --> 00:30:48.970 forward come to Center slowly roll it up 00:30:48.970 --> 00:30:50.930 and we'll do the same thing on the other 00:30:50.930 --> 00:30:52.940 side left hand to the top of the right 00:30:52.940 --> 00:30:56.630 thigh strong legs as I reach my right 00:30:56.630 --> 00:30:58.490 fingertips up and over maybe you grab 00:30:58.490 --> 00:31:00.310 your pants here for a little resistance 00:31:00.310 --> 00:31:03.140 lean into it draw your shoulder blades 00:31:03.140 --> 00:31:12.740 in together and down nice long smooth 00:31:12.740 --> 00:31:13.580 deep breaths 00:31:13.580 --> 00:31:15.470 lean back ground through your legs 00:31:15.470 --> 00:31:18.080 inhale press into your heels 00:31:18.080 --> 00:31:21.290 and exhale rounding forward awesome 00:31:21.290 --> 00:31:24.350 everyone great tuck your chin to your 00:31:24.350 --> 00:31:28.760 chest slowly roll it up hands come to 00:31:28.760 --> 00:31:30.650 the backs of the thighs we draw the legs 00:31:30.650 --> 00:31:34.540 back in just where we started sukhasana 00:31:36.730 --> 00:31:39.710 so instead of ending with kind of floor 00:31:39.710 --> 00:31:41.870 work or anything like that today we're 00:31:41.870 --> 00:31:44.299 going to end in Tsukasa and meditation 00:31:44.299 --> 00:31:48.860 pose the idea being that after our yoga 00:31:48.860 --> 00:31:50.779 physical practice eventually we're going 00:31:50.779 --> 00:31:51.889 to keep growing and growing and growing 00:31:51.889 --> 00:31:53.630 so that we can grow into a meditation 00:31:53.630 --> 00:31:55.850 practice and more and more things that 00:31:55.850 --> 00:32:01.480 serve you in a kind of holistic way 00:32:01.480 --> 00:32:04.309 bringing balance to all things by kind 00:32:04.309 --> 00:32:05.870 of thinking in that holistic way and 00:32:05.870 --> 00:32:07.070 whatever that means to you it's 00:32:07.070 --> 00:32:09.529 different for everyone of course so you 00:32:09.529 --> 00:32:11.779 can take some free time after this now 00:32:11.779 --> 00:32:13.850 to roll around on the ground and take a 00:32:13.850 --> 00:32:16.730 full shavasana maybe some other yoga 00:32:16.730 --> 00:32:20.090 poses or you can just maybe join me in a 00:32:20.090 --> 00:32:21.950 couple quiet moments after this practice 00:32:21.950 --> 00:32:24.379 and sukhasan giving thanks for this 00:32:24.379 --> 00:32:25.070 community 00:32:25.070 --> 00:32:33.470 I'm giving thanks for this room and kind 00:32:33.470 --> 00:32:35.899 of honoring yourself and giving thanks 00:32:35.899 --> 00:32:41.389 for you know who you are and who your 00:32:41.389 --> 00:32:42.740 true self is and the fact that we have 00:32:42.740 --> 00:32:45.679 this opportunity to explore just that 00:32:45.679 --> 00:32:49.940 explore who you are Who I am thank you 00:32:49.940 --> 00:32:51.500 so much everyone we're going to seal the 00:32:51.500 --> 00:32:52.970 deal by of course bringing the palms 00:32:52.970 --> 00:32:56.509 together at the heart the highest in me 00:32:56.509 --> 00:33:02.259 boughs to the highest in you namaste