WEBVTT 00:00:00.210 --> 00:00:01.210 Hey, my friends. 00:00:01.210 --> 00:00:02.750 Welcome to 30 Days Of Yoga with Adriene. 00:00:02.750 --> 00:00:07.610 I'm Adriene, and today is Day 11 and I'm feeling kind of tight. 00:00:07.610 --> 00:00:11.700 So I'm going to get on the mat and find what feels good. 00:00:11.700 --> 00:00:14.518 Let's get started. 00:00:14.519 --> 00:00:18.289 All right, my friends. 00:00:18.289 --> 00:00:21.960 Today, we're going to begin in a cross-legged position. 00:00:21.960 --> 00:00:23.890 You can lift the hips up, if you like. 00:00:23.890 --> 00:00:28.689 Get to a place where you can sit up nice and tall and feel comfortable. 00:00:28.689 --> 00:00:33.929 All right, we'll begin to notice the breath. 00:00:33.929 --> 00:00:42.879 We can just settle into our practice today. 00:00:42.879 --> 00:00:50.710 Close your eyes, relax your jaw, take a deep breath in, and find that long, awesome, exhale 00:00:50.710 --> 00:00:55.290 out. 00:00:55.290 --> 00:00:59.399 Beginning with a little gentle spinal flex, today, we'll bring the palms to the knees, 00:00:59.399 --> 00:01:02.010 press into the sit bones, and use your breath as you inhale. 00:01:02.010 --> 00:01:07.570 Open your heart and your chest, lift it forward, nose draws up towards the sky. 00:01:07.570 --> 00:01:10.020 We begin to open up this throat chakra here. 00:01:10.020 --> 00:01:12.339 It's kind of like an animal. 00:01:12.340 --> 00:01:20.619 If you've ever had a pet, you can recognize this shape in their body when they wake up. 00:01:20.619 --> 00:01:24.840 Then, on an exhale, we draw the navel back towards the spine. 00:01:24.840 --> 00:01:29.729 We kind of rock on the pelvis, and we bring the chin to the chest, as the crown of the 00:01:29.729 --> 00:01:33.060 head draws towards the naval. 00:01:33.060 --> 00:01:34.649 Take a couple of breaths here. 00:01:34.649 --> 00:01:35.909 It's funny. 00:01:35.909 --> 00:01:39.079 I just had a memory. 00:01:39.079 --> 00:01:45.520 We do this in our very first ever Yoga with Adriene video, the Sukhasana video. 00:01:45.520 --> 00:01:51.949 Catch your weight in your palms here for a deeper stretch. 00:01:51.950 --> 00:01:57.549 Then inhale, a little booty massage, as you rock forward, again lifting the chest, opening 00:01:57.549 --> 00:02:02.829 the heart and the throat. 00:02:02.829 --> 00:02:09.169 Exhale, chin to chest, navel to spine, nose draws down, and we stretch. 00:02:09.169 --> 00:02:15.609 Rock the pelvis, as you inhale, elbows down. 00:02:15.610 --> 00:02:21.330 And now that you've got the gist of it, you can close the eyes and really visualize the 00:02:21.330 --> 00:02:30.270 spine here, you know how, like in an anatomy diagram, or you can imagine the skeleton and 00:02:30.270 --> 00:02:33.410 all its wonderful attachments. 00:02:33.410 --> 00:02:41.660 Close your eyes, and just see you body here moving, move nice and slow, back and forth. 00:02:41.660 --> 00:02:51.090 Then on your next breath in, we'll come back up to a nice stack position here, head over 00:02:51.090 --> 00:02:53.220 heart, heart over pelvis. 00:02:53.220 --> 00:02:56.050 Drop the left palm down, inhale, reach the right fingertips high. 00:02:56.050 --> 00:02:57.450 Give yourself lots of space today. 00:02:57.450 --> 00:03:02.869 So let's slide the left palm out and find this nice side body stretch, draw the shoulders 00:03:02.870 --> 00:03:08.420 away from the ears, and spiral your heart up towards the sky. 00:03:08.420 --> 00:03:11.100 You might find a little movement here, stretching the back body. 00:03:11.100 --> 00:03:14.870 Again, any tight or sore muscles ground down through the tops of the thighs. 00:03:14.870 --> 00:03:21.200 Then we're going to draw the navel in, slide on through, rounding the spine, and take it 00:03:21.200 --> 00:03:23.480 to the other side. 00:03:23.480 --> 00:03:30.320 The same thing here. 00:03:30.320 --> 00:03:37.340 Draw your chin to your chest, navel in, re-round through, and take it to the left. 00:03:37.340 --> 00:03:40.670 This time, maybe we lower the left elbow and maybe not. 00:03:40.670 --> 00:03:42.750 Maybe we're like, timber. 00:03:42.750 --> 00:03:58.780 To each his own here and back through center and we open up. 00:03:58.780 --> 00:04:03.680 Back through center, chin to chest, roll it up, loop your shoulders, sit up nice and tall, 00:04:03.680 --> 00:04:11.800 inhale, reach the fingertips up overhead, and exhale out through the mouth, lion's breath. 00:04:11.800 --> 00:04:12.820 What? 00:04:12.820 --> 00:04:16.099 Inhale in again, and lion's breath. 00:04:16.100 --> 00:04:18.639 Don't be shy. 00:04:18.639 --> 00:04:19.889 One more time. 00:04:19.889 --> 00:04:25.680 We float the fingertips down. 00:04:25.680 --> 00:04:26.860 Palms rest gently on the legs. 00:04:26.860 --> 00:04:36.620 We close the eyes and observe the breath, observe the energy, getting some fresh blood, 00:04:36.620 --> 00:04:42.340 fresh oxygen flowing through. 00:04:42.340 --> 00:04:52.429 Then bat your eyelashes open, and we'll send it on forward onto all fours. 00:04:52.430 --> 00:04:55.240 When you get there, find your tabletop position. 00:04:55.240 --> 00:04:56.630 We're going to inhale, lift the right knee. 00:04:56.630 --> 00:05:01.259 We're just going to draw some big, big, big, big, big circles with the knees one way, and 00:05:01.259 --> 00:05:02.539 then the other. 00:05:02.539 --> 00:05:06.849 There's a tendency to really shift all your weight into the left side body, kind of putting 00:05:06.850 --> 00:05:09.639 this unnecessary, undue pressure on the left wrist. 00:05:09.639 --> 00:05:12.210 So stay connected through your right palm. 00:05:12.210 --> 00:05:15.710 Reverse your circle, think about carving lines through space. 00:05:15.710 --> 00:05:20.998 Stay active and alive through your foot to avoid any foot cramps or weirdness in the 00:05:20.999 --> 00:05:22.270 foot. 00:05:22.270 --> 00:05:26.180 Now we release, we're just going to do the same thing on the other side. 00:05:26.180 --> 00:05:29.520 Engage the torso so you're not crashing into your shoulders or wrists. 00:05:29.520 --> 00:05:34.729 The left knee lifts up, and we begin to check in with that ball and socket. 00:05:34.729 --> 00:05:38.930 It might even feel good on the tops of the glutes. 00:05:38.930 --> 00:05:46.629 This might be hard work, so we breathe, support the movement with the breath. 00:05:46.629 --> 00:05:56.800 Reverse your circle, stay connected to your midline, pressing your left palm, and we release. 00:05:56.800 --> 00:05:57.800 Awesome. 00:05:57.800 --> 00:06:03.020 Curl the toes under, here we go, sending the hips up and back, downward dog. 00:06:03.020 --> 00:06:13.438 Bend the knees generously, create space. 00:06:13.439 --> 00:06:17.289 Bring the feet about a hip width apart here, press away from the palms, then we are going 00:06:17.289 --> 00:06:22.199 to bend the right knee in towards the center line first, dropping down through that left 00:06:22.199 --> 00:06:23.199 heel. 00:06:23.199 --> 00:06:26.569 Breathe into the outer edge of that left hip, and then turn your gaze to look underneath 00:06:26.569 --> 00:06:29.889 your left armpit chest or you left arm. 00:06:29.889 --> 00:06:34.180 Then we switch, right heel comes down, we just soften that left knee in towards the 00:06:34.180 --> 00:06:35.310 center line. 00:06:35.310 --> 00:06:42.240 We anchor down through that right heel, and we look underneath the right arm. 00:06:42.240 --> 00:06:51.611 Then one more time to each side, back and forth. 00:06:51.611 --> 00:06:52.611 Nice. 00:06:52.611 --> 00:06:53.979 Then we come to center. 00:06:53.979 --> 00:06:58.300 Slowly walking the feet all the way up towards the front edge of the mat. 00:06:58.300 --> 00:07:00.279 Take your time. 00:07:00.279 --> 00:07:05.259 Gosh creaky floor. 00:07:05.259 --> 00:07:07.900 And we release the front body over. 00:07:07.900 --> 00:07:13.340 So we find this extension in the front of the body, in the spine, excuse me, so that 00:07:13.340 --> 00:07:25.138 we can relax down, extend it forward full. 00:07:25.139 --> 00:07:29.439 Then today we're going to reach behind, interlace the fingertips behind the tailbone. 00:07:29.439 --> 00:07:34.120 Use the knuckles to draw down, bend your knees softly, pressing your feet, and slowly roll 00:07:34.120 --> 00:07:38.349 up here, drawing the knuckles down towards the earth as you tuck your pelvis in. 00:07:38.349 --> 00:07:43.808 We slowly roll it up, and then we open up through the chest and find this awesome stretch 00:07:43.809 --> 00:07:48.240 in the upper back body. 00:07:48.240 --> 00:07:52.590 Take a deep breath in, draw energy up through the arches in the feet, the inner thighs, 00:07:52.590 --> 00:07:54.748 the heart lifts up, and exhale. 00:07:54.749 --> 00:07:56.589 We break free. 00:07:56.589 --> 00:07:57.589 Great. 00:07:57.589 --> 00:08:04.110 Inhale, reaching up and overhead, and exhale, forward fold. 00:08:04.110 --> 00:08:12.370 Inhale, halfway lift, and exhale, soft and inbound. 00:08:12.370 --> 00:08:15.669 Plant the palms, step or hop it back to plank. 00:08:15.669 --> 00:08:20.169 We're not going to do a lot of these today, so let's do one nice, full Vinyasa here, either 00:08:20.169 --> 00:08:22.669 lowering all the way down or lowering halfway. 00:08:22.669 --> 00:08:26.820 Inhale, lift up, open your heart and exhale. 00:08:26.820 --> 00:08:32.960 Lower the knees and widen them, send it back, extended child's pose. 00:08:32.960 --> 00:08:52.310 Three breathes here, in and out. 00:08:52.310 --> 00:08:56.339 Then press into the tops of the feet, sit bones anchor down as we walk. 00:08:56.340 --> 00:08:57.460 The palm's up. 00:08:57.460 --> 00:09:04.640 We're going to turn the fingertips in, so right fingertips turn clockwise, left fingertips 00:09:04.640 --> 00:09:07.160 counterclockwise. 00:09:07.160 --> 00:09:12.020 Keep the knees wide here, and we take a lion's breath as we press into the palms here. 00:09:12.020 --> 00:09:16.579 Inhale, open your heart, your chest, rock the pelvis out, lift up through the crown 00:09:16.580 --> 00:09:17.580 of the head. 00:09:17.580 --> 00:09:25.850 Exhale out, inhale for a lion's breath, inhale in, exhale, tongue out. 00:09:25.850 --> 00:09:26.850 Awesome. 00:09:26.850 --> 00:09:29.940 Release, palms back up to the front of the mat. 00:09:29.940 --> 00:09:33.850 We walk the knees underneath the hips, curl the toes under, and send it up and back. 00:09:33.850 --> 00:09:34.850 Downward facing dog. 00:09:34.850 --> 00:09:43.090 So, one of the things I love about lion is, it's really like let go of what others think. 00:09:43.090 --> 00:09:48.160 Practice, enjoy the cleanse, the playfulness. 00:09:48.160 --> 00:09:52.339 Deep breathe in here, long breath out. 00:09:52.340 --> 00:09:56.080 Then we go for a low walk towards the front once again. 00:09:56.080 --> 00:10:04.020 Inhale, halfway lift, exhale out, reach behind, interlace, maybe opposite thumb on top this 00:10:04.020 --> 00:10:13.550 time, soft and through the knees, and we begin to roll it up once again. 00:10:13.550 --> 00:10:17.420 Stacking up through the spine, we open the chest and shoulders, take a deep breath in 00:10:17.420 --> 00:10:20.490 here, then exhale, break free. 00:10:20.490 --> 00:10:27.230 Inhale, lift it all the way up, exhale, back down we go. 00:10:27.230 --> 00:10:32.170 Inhale, halfway lift, and exhale, soft and inbound. 00:10:32.170 --> 00:10:37.959 This time, we're going to step the right foot back, lower onto the right knee. 00:10:37.960 --> 00:10:41.460 Breathe into the front of the right hip crease as you interlace the fingertips and bring 00:10:41.460 --> 00:10:43.530 it to the top of that left thigh. 00:10:43.530 --> 00:10:48.440 Baby pulses here, you can keep the right toes curled under or you can come on to the top 00:10:48.441 --> 00:10:53.740 of that back foot, so I say do whatever feels most stable for you and your foot and your 00:10:53.740 --> 00:10:54.740 ankle. 00:10:54.740 --> 00:10:56.070 Make sure you're not on a tight rope here. 00:10:56.070 --> 00:11:00.631 You might walk your left foot out just a hair, and we're doing baby pulses here. 00:11:00.631 --> 00:11:05.230 We can have pad the knee, we can always double up on the mat. 00:11:05.230 --> 00:11:09.110 Then we'll sink into that front hip, pull the left hip crease back, find that upward 00:11:09.110 --> 00:11:12.220 current of energy as you reach the fingertips up. 00:11:12.220 --> 00:11:17.440 Breathing in, and on an exhale we release. 00:11:17.440 --> 00:11:18.900 Great. 00:11:18.900 --> 00:11:20.959 Plant the palms, curl the back toes under. 00:11:20.960 --> 00:11:26.390 We're going to send it right back to downward facing dog, and we switch, stepping the right 00:11:26.390 --> 00:11:29.990 leg up this time whenever you're ready. 00:11:29.990 --> 00:11:36.560 We come onto the left knee, we stretch through the front of that left hip crease. 00:11:36.560 --> 00:11:40.699 We pull the right hip crease back, and the same thing here, maybe making sure we're on 00:11:40.700 --> 00:11:41.700 two parallel lines. 00:11:41.700 --> 00:11:54.260 We interlace the fingertips, and we find baby pulses, stretching it out. 00:11:54.260 --> 00:12:00.110 We can stay here, totally grounded, easy breezy, or we might experiment with reaching the fingertips 00:12:00.110 --> 00:12:04.560 up, drawing energy up from the earth as if you're pressing away from the top of that 00:12:04.560 --> 00:12:07.369 back foot, and the ball joint of this front big toe. 00:12:07.370 --> 00:12:10.900 So squeeze this right knee, and this tends to happen a lot, this tendency to go, whoa. 00:12:10.900 --> 00:12:15.209 So draw it in, reach it up, you got this, one more breath. 00:12:15.210 --> 00:12:20.890 Shine bright, and exhale, release. 00:12:20.890 --> 00:12:26.040 Curl the back toes under, and we step that back foot up to meet the front, forward fold. 00:12:26.040 --> 00:12:27.040 Great. 00:12:27.040 --> 00:12:31.180 Inhale, halfway lift, exhale, release. 00:12:31.180 --> 00:12:36.130 Inhale, all the way up, nice and easy this time, just reaching fingertips up and overhead, 00:12:36.130 --> 00:12:41.550 slight back bend, and exhale, back down we go. 00:12:41.550 --> 00:12:48.479 Inhale, flat back, we begin to warm it up, and exhale down. 00:12:48.480 --> 00:12:55.050 Stepping the right foot back again, low lunge, inhale, exhale, lowering onto the right knee 00:12:55.050 --> 00:12:56.050 once again. 00:12:56.050 --> 00:12:59.160 We inhale, reach it up overhead, full body stretch. 00:12:59.160 --> 00:13:03.160 Exhale, melting it back. 00:13:03.160 --> 00:13:08.530 Plant the palms, please step in back to downward facing dog and switch, stepping the right 00:13:08.530 --> 00:13:10.410 leg all the way up. 00:13:10.410 --> 00:13:13.760 Inhale, stretch it out here, don't rush it. 00:13:13.760 --> 00:13:18.390 Then lower that back knee whenever you're ready, and we rise up, spreading energy awareness 00:13:18.390 --> 00:13:21.870 through the fingertips. 00:13:21.870 --> 00:13:27.250 On an exhaled release, and Vinyasa, totally skip this Vinyasa if you're keeping it chill 00:13:27.250 --> 00:13:28.350 today. 00:13:28.350 --> 00:13:40.530 Sliding the right toes back, shifting forward, lower belly draws in, and we find our bliss. 00:13:40.530 --> 00:13:44.490 Together we'll meet in downward facing dog. 00:13:44.490 --> 00:13:46.880 Drop the left heel, inhale, lift the right leg high. 00:13:46.880 --> 00:13:50.390 Bend the right knee, hug it all the way towards your heart. 00:13:50.390 --> 00:13:53.730 Then step it on through into your lunge. 00:13:53.730 --> 00:13:55.390 Lower that back knee once again. 00:13:55.390 --> 00:14:00.953 Okay, so this time we're going to walk the right foot over towards the right side of 00:14:00.953 --> 00:14:06.300 the mat, and even allow the right toes to turn out just a hair. 00:14:06.300 --> 00:14:11.530 I come onto my left palm, my fingertips, or if I have a block or a book handy, my yoga 00:14:11.530 --> 00:14:19.319 book, yoga prop book, I can lift the earth up to me, which is sometimes really nice. 00:14:19.320 --> 00:14:22.720 You might think too, sometimes like no, I can do it, I can do it, and it's like, why 00:14:22.720 --> 00:14:23.720 are you're being stubborn. 00:14:23.720 --> 00:14:27.680 Just give yourself a little space, and it's kind of nice to start here. 00:14:27.680 --> 00:14:34.219 Then slowly come here, and then maybe, and sometimes just anatomically, folks are more 00:14:34.220 --> 00:14:35.780 open in the hips. 00:14:35.780 --> 00:14:42.860 Maybe you come onto the forearms, and maybe you lift the back knee up. 00:14:42.860 --> 00:14:46.100 And maybe you're like, that is just crazy talk. 00:14:46.100 --> 00:14:49.680 But if you do lift that back knee up, I encourage you to notice what's going on in your foot 00:14:49.680 --> 00:14:52.989 and your ankle, really press into all five toes. 00:14:52.990 --> 00:14:56.130 Find that sit bone to heel connection. 00:14:56.130 --> 00:15:00.240 It is possible to roll on the outer edge of this right foot if that feels awesome. 00:15:00.240 --> 00:15:03.980 I like to keep mine nice and grounded, but that's a nice variation for some. 00:15:03.980 --> 00:15:10.280 So we're here, over here, over here, over here. 00:15:10.280 --> 00:15:14.640 Find your lizard variation today, and then really tap into that sweet breath my friends, 00:15:14.640 --> 00:15:20.260 that Pranayama, moving the Prana or the energy around in the body, blocking, clearing out 00:15:20.260 --> 00:15:30.450 any blockages, really doing some awesome, awesome stuff for the body here, and the mind, 00:15:30.450 --> 00:15:31.450 and the spirit. 00:15:31.450 --> 00:15:36.070 One more breath, and then we slowly rise up wherever we are. 00:15:36.070 --> 00:15:41.870 Walk that right knee in, and then we slowly send the sit bones back, rocking onto that 00:15:41.870 --> 00:15:43.160 right heel. 00:15:43.160 --> 00:15:46.250 Just one deep full breath cycle here. 00:15:46.250 --> 00:15:49.730 In and out. 00:15:49.730 --> 00:15:53.190 Then we'll roll through that right foot, plant the palms. 00:15:53.190 --> 00:15:57.980 You have an option here, you can step it straight back to downward facing dog, or you can move 00:15:57.980 --> 00:16:05.250 through your Vinyasa. 00:16:05.250 --> 00:16:08.590 From down dog we drop the right heel, inhale, lift the left leg high. 00:16:08.590 --> 00:16:12.040 Bend that left knee, squeeze it up in towards your heart. 00:16:12.040 --> 00:16:15.510 Press away from the earth, and then step your left foot up into your lunge. 00:16:15.510 --> 00:16:21.480 Lower the right knee slowly, and here we go. 00:16:21.480 --> 00:16:26.610 Walking the left toes out now, turning or fanning the left toes just out towards the 00:16:26.610 --> 00:16:28.870 left edge of the mat. 00:16:28.870 --> 00:16:33.050 Palms come inward here, and we just slow it down, there is no rush. 00:16:33.050 --> 00:16:35.930 I feel like that's where the yummy stuff come. 00:16:35.930 --> 00:16:39.560 That's why this home practice is so great because you get the chance to really work 00:16:39.560 --> 00:16:40.880 into the sensations. 00:16:40.880 --> 00:16:46.680 So then you can go rock out in a public class, and move at the pace that the teacher sets. 00:16:46.680 --> 00:16:47.800 Here we are. 00:16:47.800 --> 00:16:50.050 Everyone is like, shut up Adriene. 00:16:50.050 --> 00:16:59.469 Here we are, checking it out on the other side. 00:16:59.470 --> 00:17:10.179 Maybe we lift that back knee, maybe we save that for another day. 00:17:10.179 --> 00:17:16.089 Deep breaths. 00:17:16.089 --> 00:17:23.059 Eventually we'll start wrapping this arm underneath and going into arm balances and stuff, so 00:17:23.059 --> 00:17:26.199 just enjoy where you're at today. 00:17:26.199 --> 00:17:29.230 How lucky that we have so much to look forward to. 00:17:29.230 --> 00:17:34.299 Deep breath in, long breath out. 00:17:34.299 --> 00:17:43.210 Then we slowly release, come back up, bring the left foot back in, and send the hips up 00:17:43.210 --> 00:17:45.190 and back. 00:17:45.190 --> 00:17:47.499 One full breath cycle here. 00:17:47.499 --> 00:17:48.499 Enjoy. 00:17:48.499 --> 00:17:52.220 Make the most of it. 00:17:52.220 --> 00:17:55.370 Then we'll roll through that left foot. 00:17:55.370 --> 00:18:01.989 Come back to our low lunge, and step the back foot up to meet the front, forward fold. 00:18:01.990 --> 00:18:02.990 Cool. 00:18:02.990 --> 00:18:08.280 Inhale, halfway lift from here, exhale, soft and then bow. 00:18:08.280 --> 00:18:12.580 Inhale, spread the fingertips wide, reach all the way up. 00:18:12.580 --> 00:18:22.850 Full body stretch, and exhale back down at the heart. 00:18:22.850 --> 00:18:25.780 Take a second here to just observe your breath. 00:18:25.780 --> 00:18:28.230 Notice how you feel. 00:18:28.230 --> 00:18:36.879 Then we'll draw the chin down, look down at your feet. 00:18:36.879 --> 00:18:37.879 Hands come to the waistline. 00:18:37.880 --> 00:18:42.760 I'm going to cross my right ankle over the left here. 00:18:42.760 --> 00:18:47.700 Toes point forward, or at least just try to keep a consciousness of that, and a little 00:18:47.700 --> 00:18:48.860 softness in the knees. 00:18:48.860 --> 00:18:50.449 So don't lock that back knee. 00:18:50.450 --> 00:18:56.240 Inhale, lift your heart, exhale, forward fold. 00:18:56.240 --> 00:18:59.870 Now if you have that block, you can bring the earth up to you here. 00:18:59.870 --> 00:19:03.389 Maybe you keep the hands on the waistline, or maybe you reach the fingertips down, or 00:19:03.389 --> 00:19:06.080 palms. 00:19:06.080 --> 00:19:12.928 Relax the weight of the head over, pressing on all four corners of your left foot. 00:19:12.929 --> 00:19:17.340 Then tuck the chin into the chest, soften through the knees, press into all four corners 00:19:17.340 --> 00:19:21.471 of your feet to come up, nice and strong, nice and strong, nice and strong, and then 00:19:21.471 --> 00:19:26.879 we release, and switch. 00:19:26.879 --> 00:19:30.730 Left foot crosses over the right, hands come to the waistline, and we just kind of find 00:19:30.730 --> 00:19:43.860 our integrity here, lifting up, and then keeping nice long puppy belly here as we forward fold. 00:19:43.860 --> 00:19:49.299 Hands can stay on the waistline, thumbs pulling back, or we can bring hands to block, or release. 00:19:49.299 --> 00:19:58.850 You know what to do. 00:19:58.850 --> 00:20:03.949 Now from here, we're going to inhale in, bring the head up just a hair, just so you can see 00:20:03.950 --> 00:20:08.850 your feet, and soften through the knees so you can unravel from here. 00:20:08.850 --> 00:20:11.009 Then we're going to heel-toe, heel-toe the feet wide. 00:20:11.009 --> 00:20:14.940 Stay in your forward fold, so I realize you're probably looking at me, but stay low here 00:20:14.940 --> 00:20:20.799 because we're going to drop the sit bones and come into Malasana or squat. 00:20:20.799 --> 00:20:21.990 Palms come together at the heart. 00:20:21.990 --> 00:20:25.370 We squeeze the legs in towards the arms. 00:20:25.370 --> 00:20:27.590 We press the arms towards the legs. 00:20:27.590 --> 00:20:32.340 Remember from before, you can use a block underneath the sit bones here, it's really 00:20:32.340 --> 00:20:38.259 nice, or you can pillow the heels with the blanket. 00:20:38.259 --> 00:20:45.039 Find your deep yogic squat today, and take a nice full, loving breath in, nice loving 00:20:45.039 --> 00:20:49.690 breath out. 00:20:49.690 --> 00:20:55.940 And one more time in, and out. 00:20:55.940 --> 00:20:56.940 Fingertips come to the earth. 00:20:56.940 --> 00:21:01.139 We tuck the chin into the chest, pressing the outer edges of the feet, and roll it on 00:21:01.139 --> 00:21:04.750 up all the way. 00:21:04.750 --> 00:21:07.820 Awesome. 00:21:07.820 --> 00:21:13.639 So now we're going to spread the feet a little bit wider, keeping the toes turned out. 00:21:13.639 --> 00:21:16.178 Hands are going to reach up here, really reach, reach, reach. 00:21:16.179 --> 00:21:19.210 Spread your fingertips and on an exhale bend your knees. 00:21:19.210 --> 00:21:22.830 So now we're getting into some crazy Shakti moves here. 00:21:22.830 --> 00:21:25.619 Day 11 in heaven. 00:21:25.619 --> 00:21:28.418 I swear I'm sober. 00:21:28.419 --> 00:21:29.419 Okay. 00:21:29.419 --> 00:21:30.419 Knees are going to want to come in. 00:21:30.419 --> 00:21:31.799 We're really going to work strong here. 00:21:31.799 --> 00:21:34.020 We're not going to be here for long, trust me. 00:21:34.020 --> 00:21:37.519 But keep your knees pressing out, so really tops of the thighs are going to spiral out 00:21:37.519 --> 00:21:41.610 really, trying to make sure that you can see your big toes because this is important. 00:21:41.610 --> 00:21:49.049 Then tuck your pelvis in, horse pose or goddess pose is a nicer name. 00:21:49.049 --> 00:21:50.200 God or goddess pose. 00:21:50.200 --> 00:21:54.320 Palms come together here, nice and strong, inhale in, exhale, turn to the right, sink 00:21:54.320 --> 00:21:57.399 down low, inhale to center, exhale. 00:21:57.399 --> 00:22:05.199 Turn to the left, sink down low, inhale to center, exhale to the right, inhale to center, 00:22:05.200 --> 00:22:06.200 exhale to the left. 00:22:06.200 --> 00:22:07.250 Only one more time, you got it. 00:22:07.250 --> 00:22:11.840 Inhale to center, smile, exhale to the right, drop you sit bones, head over heart, heart 00:22:11.840 --> 00:22:15.970 over pelvis as you inhale the center, exhale to the left. 00:22:15.970 --> 00:22:17.679 Inhale to center and release. 00:22:17.679 --> 00:22:19.669 Straighten your legs. 00:22:19.669 --> 00:22:24.940 Inhale, reach the arms up and overhead, and exhale. 00:22:24.940 --> 00:22:26.639 Let it go. 00:22:26.639 --> 00:22:28.129 Heel-toe, heel-toe the feet. 00:22:28.130 --> 00:22:30.140 All the way back into center. 00:22:30.140 --> 00:22:32.409 My favorite little dance move. 00:22:32.409 --> 00:22:39.730 Then we take a deep breath in. 00:22:39.730 --> 00:22:51.779 Take a couple of moments here in mountain pose to feel the soles of the feet, the sensations 00:22:51.779 --> 00:22:55.090 up through the legs and hips. 00:22:55.090 --> 00:22:59.029 Maybe notice if there is still any tension or tightness in the torso, the shoulders, 00:22:59.029 --> 00:23:04.640 the neck that needs to be worked out before you continue off your mat and into the rest 00:23:04.640 --> 00:23:06.610 of your day. 00:23:06.610 --> 00:23:11.209 Thanks for sharing your practice with me. 00:23:11.210 --> 00:23:12.210 Awesome work. 00:23:12.210 --> 00:23:12.580 Take care.