WEBVTT

00:00:00.030 --> 00:00:02.100
hey everyone welcome to 30 days of yoga

00:00:02.100 --> 00:00:04.500
with Adriene I'm Adriene and today is

00:00:04.500 --> 00:00:07.080
lucky number 13 in fact we spotted a

00:00:07.080 --> 00:00:08.700
lucky lady bug in the studio today so

00:00:08.700 --> 00:00:11.040
it's perfect all right ready

00:00:11.040 --> 00:00:12.090
let's get started

00:00:12.090 --> 00:00:18.600
[Music]

00:00:18.600 --> 00:00:20.580
what's up okay so today we're going to

00:00:20.580 --> 00:00:23.270
begin in a cross-legged position

00:00:23.270 --> 00:00:25.529
so all the palms together at your heart

00:00:25.529 --> 00:00:31.160
and we'll just take a breath or two here

00:00:31.160 --> 00:00:41.910
to settle in tuning into how your breath

00:00:41.910 --> 00:00:46.099
feels sounds today

00:00:53.050 --> 00:00:57.700
notice how your breath affects certain

00:00:57.700 --> 00:01:01.350
parts of the body here

00:01:08.150 --> 00:01:09.950
and you might set an intention for

00:01:09.950 --> 00:01:13.310
today's practice or connect or reconnect

00:01:13.310 --> 00:01:17.720
to why you've committed to 30 days of

00:01:17.720 --> 00:01:24.980
the yoga why you have shown up arrived

00:01:24.980 --> 00:01:36.500
here today on the mat and gently bow

00:01:36.500 --> 00:01:40.000
your head to your hands head to heart

00:01:40.000 --> 00:01:45.070
we'll take those intentions the desire

00:01:45.370 --> 00:01:47.990
current mantra with us into our practice

00:01:47.990 --> 00:01:51.980
today deep breath in exhale long breath

00:01:51.980 --> 00:01:53.690
out as you release the palms to the

00:01:53.690 --> 00:01:58.400
knees sit up nice and tall mmm okeydoke

00:01:58.400 --> 00:01:59.840
so we're gonna walk the fingertips

00:01:59.840 --> 00:02:02.590
behind here nice and slow to start

00:02:02.590 --> 00:02:04.940
walking the thumbs and the pinkies

00:02:04.940 --> 00:02:06.890
perhaps close together or if the

00:02:06.890 --> 00:02:08.000
shoulders are really tight you might

00:02:08.000 --> 00:02:09.740
still give yourself a lot of space here

00:02:09.740 --> 00:02:12.170
so for me and time I've been able to

00:02:12.170 --> 00:02:13.910
crawl these babies back but it

00:02:13.910 --> 00:02:15.920
definitely took some time so I'm not

00:02:15.920 --> 00:02:18.830
collapsing into my hands here but

00:02:18.830 --> 00:02:21.140
keeping a nice openness kind of tinting

00:02:21.140 --> 00:02:23.540
the palms as I draw the shoulder blades

00:02:23.540 --> 00:02:26.750
in together and down keep stretching the

00:02:26.750 --> 00:02:28.790
arms open heart open chest as I press

00:02:28.790 --> 00:02:30.739
into my sit bones rock my pelvis and sit

00:02:30.739 --> 00:02:32.989
up nice and tall open the throat chakra

00:02:32.989 --> 00:02:35.840
by lifting your chin up stay nice and

00:02:35.840 --> 00:02:38.860
lengthen through the crown of the head

00:02:38.860 --> 00:02:43.330
take three breaths here here we go

00:02:50.489 --> 00:02:54.700
and then we release and dive forward

00:02:54.700 --> 00:03:01.209
onto all fours cat cow dropping the

00:03:01.209 --> 00:03:04.239
belly integrating the whole spine find

00:03:04.239 --> 00:03:31.930
your breath and one more time wherever

00:03:31.930 --> 00:03:45.190
you are and we'll come back to tabletop

00:03:45.190 --> 00:03:47.739
position bring the two big toes together

00:03:47.739 --> 00:03:50.530
knees as wide as the mat inhale look

00:03:50.530 --> 00:03:51.549
forward

00:03:51.549 --> 00:03:54.519
smile exhale send the sit bones way way

00:03:54.519 --> 00:03:56.799
back extended Child's Pose but with

00:03:56.799 --> 00:03:59.260
active arms here today so actively reach

00:03:59.260 --> 00:04:01.420
the fingertips forward and then melt

00:04:01.420 --> 00:04:10.560
your heart back three rest here forehead

00:04:10.560 --> 00:04:13.950
releases to the earth

00:04:24.300 --> 00:04:27.520
and we'll press into the palms come back

00:04:27.520 --> 00:04:30.100
up lifting up through the heart but

00:04:30.100 --> 00:04:32.530
keeping the knees wide inhale reach the

00:04:32.530 --> 00:04:34.990
right fingertips forward exhale bring

00:04:34.990 --> 00:04:36.880
them in and underneath the bridge of the

00:04:36.880 --> 00:04:38.710
left arm we come to rest on the right

00:04:38.710 --> 00:04:41.680
ear here and we breathe left elbow up

00:04:41.680 --> 00:04:44.020
towards the sky draw your navel in

00:04:44.020 --> 00:04:47.320
breathe long smooth sweeping breaths up

00:04:47.320 --> 00:04:55.930
and down the spine three breaths here we

00:04:55.930 --> 00:04:57.550
can always reach the left fingertips up

00:04:57.550 --> 00:05:00.610
or reach around to bind in front of the

00:05:00.610 --> 00:05:02.950
right hip crease find what feels good

00:05:02.950 --> 00:05:07.120
and after three breaths we'll release

00:05:07.120 --> 00:05:10.300
back to Center and take it to the other

00:05:10.300 --> 00:05:13.389
side finding length in the left side

00:05:13.389 --> 00:05:17.289
body first and then moving into our

00:05:17.289 --> 00:05:22.560
shape three reps here

00:05:35.759 --> 00:05:39.009
and then we'll gently unravel it back to

00:05:39.009 --> 00:05:43.030
Center and slide on through into our

00:05:43.030 --> 00:05:45.430
Cobra so walk the knees underneath the

00:05:45.430 --> 00:05:48.970
hips and slowly we lower the hips relax

00:05:48.970 --> 00:05:51.759
the shoulders down elbows back as we

00:05:51.759 --> 00:05:55.240
lower down on Cobra deep breath in press

00:05:55.240 --> 00:05:58.830
into the earth and exhale release

00:05:58.830 --> 00:06:01.810
moving the sit bones slowly up and back

00:06:01.810 --> 00:06:03.699
into our first downward dog together

00:06:03.699 --> 00:06:09.430
today when you arrive pedal it out find

00:06:09.430 --> 00:06:11.410
a little organic movement here linger

00:06:11.410 --> 00:06:13.620
and little stretches that need your love

00:06:13.620 --> 00:06:15.820
little areas of the body excuse me that

00:06:15.820 --> 00:06:28.479
need your love and then we'll go for a

00:06:28.479 --> 00:06:30.340
slow walk towards the front edge take

00:06:30.340 --> 00:06:30.970
your time

00:06:30.970 --> 00:06:32.979
roll through the foot stretch through

00:06:32.979 --> 00:06:37.570
the legs notice how you feel today then

00:06:37.570 --> 00:06:40.150
when you arrive draw the navel up bend

00:06:40.150 --> 00:06:43.509
the knees generously and release over to

00:06:43.509 --> 00:06:49.419
NASA now inhale lift halfway your

00:06:49.419 --> 00:06:51.550
version so palms on the shins or palms

00:06:51.550 --> 00:06:54.180
on the thighs or fingertips on the earth

00:06:54.180 --> 00:06:58.889
inhale in and on an exhale slide it down

00:06:58.889 --> 00:07:01.599
inhale to come up we send the fingertips

00:07:01.599 --> 00:07:03.940
left to right and we open our hearts as

00:07:03.940 --> 00:07:05.650
we reach high up towards the sky

00:07:05.650 --> 00:07:10.120
a full breath in here and exhale

00:07:10.120 --> 00:07:13.300
dropping the fingertips down at your

00:07:13.300 --> 00:07:16.780
sides gently bringing right ear over

00:07:16.780 --> 00:07:20.710
right shoulder and then dropping the

00:07:20.710 --> 00:07:22.990
chin through Center left ear over left

00:07:22.990 --> 00:07:27.520
shoulder and back through chin to chest

00:07:27.520 --> 00:07:36.030
to your right chin to chest to your left

00:07:36.570 --> 00:07:39.280
inhale back to Center Mountain Pose

00:07:39.280 --> 00:07:41.380
we'll bring the feet together today

00:07:41.380 --> 00:07:46.050
challenging our sense of balance

00:07:46.050 --> 00:07:47.849
and inhale reach the fingertips all the

00:07:47.849 --> 00:07:50.759
way up exhale palms come together and

00:07:50.759 --> 00:07:53.159
down through the midline soft knees as

00:07:53.159 --> 00:07:56.789
we bow forward inhale lift to flat back

00:07:56.789 --> 00:08:01.620
your version long neck exhale bow step

00:08:01.620 --> 00:08:03.360
or hop it back to plank

00:08:03.360 --> 00:08:07.020
feel free to lower the knees here three

00:08:07.020 --> 00:08:19.620
breaths in and out after your third

00:08:19.620 --> 00:08:22.289
breath anchor navel to spine send it

00:08:22.289 --> 00:08:24.629
back downward facing dog

00:08:24.629 --> 00:08:26.520
awesome my friends drop the left heel

00:08:26.520 --> 00:08:29.550
inhale lift the right leg high exhale

00:08:29.550 --> 00:08:32.789
nose to knee rounding forward shift your

00:08:32.789 --> 00:08:36.690
weight inhale three-legged dog exhale

00:08:36.690 --> 00:08:39.740
right knee to right elbow look forward

00:08:39.740 --> 00:08:42.390
inhale three-legged dog last one you got

00:08:42.390 --> 00:08:44.700
this right knee to left elbow look

00:08:44.700 --> 00:08:47.670
forward inhale three-legged dog and

00:08:47.670 --> 00:08:49.500
exhale all the way up and into your

00:08:49.500 --> 00:08:52.350
lunge go ahead and pivot on the back

00:08:52.350 --> 00:08:57.089
foot we inhale rise up warrior one full

00:08:57.089 --> 00:08:59.570
breath in here and on an exhale release

00:08:59.570 --> 00:09:02.790
interlace the fingertips open the heart

00:09:02.790 --> 00:09:06.300
the shoulders knuckles down take a deep

00:09:06.300 --> 00:09:09.899
breath in here and on an exhale humble

00:09:09.899 --> 00:09:11.730
warrior belly comes to the top of the

00:09:11.730 --> 00:09:15.240
thigh we pause here or we continue the

00:09:15.240 --> 00:09:16.950
journey down really strong through that

00:09:16.950 --> 00:09:19.620
back leg my friends as we relax the

00:09:19.620 --> 00:09:22.290
crown of the head over lower body super

00:09:22.290 --> 00:09:25.140
strong drawing the navel and open your

00:09:25.140 --> 00:09:28.770
heart fingertips are reaching up to come

00:09:28.770 --> 00:09:30.270
out press into the outer edge of that

00:09:30.270 --> 00:09:32.279
back foot move nice and slow

00:09:32.279 --> 00:09:34.949
use your breath as you come back to

00:09:34.949 --> 00:09:38.120
warrior one releasing the arms Alleluia

00:09:38.120 --> 00:09:42.600
full breath in we're gonna pivot slowly

00:09:42.600 --> 00:09:45.050
on that back foot come to our high lunge

00:09:45.050 --> 00:09:48.029
send that left heel back sink a little

00:09:48.029 --> 00:09:51.899
deeper then the left knee draw your

00:09:51.899 --> 00:09:54.209
pelvis in one more breath here pull the

00:09:54.209 --> 00:09:57.690
thumbs back and exhale slowly release

00:09:57.690 --> 00:09:59.370
belly comes to the

00:09:59.370 --> 00:10:02.279
top of the thigh we plant the palms and

00:10:02.279 --> 00:10:07.980
we vinyasa choose-your-own-adventure

00:10:07.980 --> 00:10:12.180
here find what feels good on an exhale a

00:10:12.180 --> 00:10:14.279
big breath out we'll send it back to

00:10:14.279 --> 00:10:20.910
downward-facing dog when you arrive drop

00:10:20.910 --> 00:10:22.800
the right heel inhale lift the left leg

00:10:22.800 --> 00:10:23.400
high

00:10:23.400 --> 00:10:26.130
here we go only three of these so this

00:10:26.130 --> 00:10:28.140
is our last time hugging that left knee

00:10:28.140 --> 00:10:29.850
in towards the heart three of these we

00:10:29.850 --> 00:10:33.089
inhale look forward and exhale three

00:10:33.089 --> 00:10:36.690
legged dog inhale left knee kisses left

00:10:36.690 --> 00:10:39.839
elbow look forward exhale three-legged

00:10:39.839 --> 00:10:42.300
dog last one you totally have this left

00:10:42.300 --> 00:10:43.770
knee to right elbow as we look forward

00:10:43.770 --> 00:10:46.500
draw everything up heart up belly up and

00:10:46.500 --> 00:10:50.940
then anyhow three leg it up exhale send

00:10:50.940 --> 00:10:55.260
it forward pivot on the back foot find

00:10:55.260 --> 00:10:57.779
your warrior one draw energy up from the

00:10:57.779 --> 00:11:00.210
earth and here we go coming into our

00:11:00.210 --> 00:11:03.120
best and most beautiful zero one of your

00:11:03.120 --> 00:11:11.370
boudreau so know one big breath then

00:11:11.370 --> 00:11:13.020
release the fingertips interlace

00:11:13.020 --> 00:11:17.279
opposite them on top perhaps and we draw

00:11:17.279 --> 00:11:19.380
the shoulder blades in together and down

00:11:19.380 --> 00:11:21.600
we open up the chest and heart open up

00:11:21.600 --> 00:11:24.330
the throat inhale open up your heart and

00:11:24.330 --> 00:11:27.810
exhale dial your heart forward humble

00:11:27.810 --> 00:11:29.730
warrior belly comes to the top of the

00:11:29.730 --> 00:11:32.010
thigh first we power through that back

00:11:32.010 --> 00:11:33.779
leg and then maybe we continue the

00:11:33.779 --> 00:11:36.690
journey down strong legs stay engaged

00:11:36.690 --> 00:11:38.520
through your inner thighs crown of the

00:11:38.520 --> 00:11:40.670
head releases down towards the earth

00:11:40.670 --> 00:11:43.670
breathe

00:11:49.029 --> 00:11:51.379
and then we press into the outer edge of

00:11:51.379 --> 00:11:53.959
that back foot draw the knuckles back

00:11:53.959 --> 00:11:57.529
and open our hearts to come up pave it

00:11:57.529 --> 00:12:00.949
on the back foot inhale reach up high

00:12:00.949 --> 00:12:02.060
lunge

00:12:02.060 --> 00:12:03.800
sorry you're supposed to go through that

00:12:03.800 --> 00:12:06.350
warrior one and then to our high lunge I

00:12:06.350 --> 00:12:08.779
just love that high lunge bend the back

00:12:08.779 --> 00:12:11.480
knee pull the thumbs back full body

00:12:11.480 --> 00:12:13.939
experience here as we breathe in maybe

00:12:13.939 --> 00:12:17.449
opening up through the throat deep

00:12:17.449 --> 00:12:21.050
breath in exhale release fingertips back

00:12:21.050 --> 00:12:23.899
belly comes to the top of the thigh step

00:12:23.899 --> 00:12:26.750
one and step two we plant the palms and

00:12:26.750 --> 00:12:29.569
we vinyasa have a little fun here find

00:12:29.569 --> 00:12:32.480
what feels good notice how the body

00:12:32.480 --> 00:12:35.060
changes with practice and take care of

00:12:35.060 --> 00:12:40.430
yourself lower the knees and we'll send

00:12:40.430 --> 00:12:43.720
it back Child's Pose knees together here

00:12:43.720 --> 00:12:46.339
fingertips swim around towards the backs

00:12:46.339 --> 00:12:48.019
of the feet we can either grab the

00:12:48.019 --> 00:12:51.019
arches where the outer edges excuse me

00:12:51.019 --> 00:12:53.980
there or let them rest gently on the mat

00:12:53.980 --> 00:12:57.769
shoulders relaxed here three breaths in

00:12:57.769 --> 00:13:00.250
and out

00:13:17.510 --> 00:13:20.310
slowly we reach the fingertips all the

00:13:20.310 --> 00:13:22.640
way back up we come back to all fours

00:13:22.640 --> 00:13:26.240
and send the sit bones high

00:13:26.240 --> 00:13:28.940
downward-facing dog

00:13:28.940 --> 00:13:37.290
deep breath in deep breath out bend the

00:13:37.290 --> 00:13:40.140
knees generously inhale look forward

00:13:40.140 --> 00:13:42.570
exhale helps bring your float towards

00:13:42.570 --> 00:13:49.130
the front inhale halfway lift exhale bow

00:13:49.130 --> 00:13:51.720
send the fingertips left to right press

00:13:51.720 --> 00:13:53.550
into the earth and inhale reach it all

00:13:53.550 --> 00:13:56.490
the way up enjoy this move full body

00:13:56.490 --> 00:14:02.250
stretch bee-utiful and then exhale hands

00:14:02.250 --> 00:14:05.610
to the heart this has become a popular

00:14:05.610 --> 00:14:07.580
shirt on the channel and it's just like

00:14:07.580 --> 00:14:10.260
now you want to say where it came from I

00:14:10.260 --> 00:14:15.500
don't silly but that doesn't matter

00:14:15.500 --> 00:14:20.190
bring the feet together here and relax

00:14:20.190 --> 00:14:21.840
her shoulders who I am just noticed that

00:14:21.840 --> 00:14:23.700
mine are creeping down with my back are

00:14:23.700 --> 00:14:26.810
creeping up with my bad jokes

00:14:26.810 --> 00:14:30.270
moving into gardened asana whew Eagle

00:14:30.270 --> 00:14:33.780
pose Eagle practice this is a 13th day

00:14:33.780 --> 00:14:36.570
of yoga at 13 is a very special number

00:14:36.570 --> 00:14:39.660
in my family and so is the Eagle more

00:14:39.660 --> 00:14:41.430
about that later somewhere else on the

00:14:41.430 --> 00:14:43.200
internet but um so we're gonna do a

00:14:43.200 --> 00:14:45.510
little garden to practice today bending

00:14:45.510 --> 00:14:47.430
the knees dropping the sit bones and

00:14:47.430 --> 00:14:49.650
sending the fingertips out this is going

00:14:49.650 --> 00:14:50.820
to really connect us to yesterday's

00:14:50.820 --> 00:14:52.740
practice in a nice way so if you're a

00:14:52.740 --> 00:14:55.140
little frustrated yesterday see if you

00:14:55.140 --> 00:14:56.910
can approach just a little more ease a

00:14:56.910 --> 00:15:01.350
little more this okay sending the

00:15:01.350 --> 00:15:02.520
fingertips out we're gonna bend the

00:15:02.520 --> 00:15:06.570
knees generously drop the sit bones down

00:15:06.570 --> 00:15:08.070
and back see if you can rock a little

00:15:08.070 --> 00:15:10.040
weight into your heels lift your toes

00:15:10.040 --> 00:15:12.440
great drop your right arm underneath

00:15:12.440 --> 00:15:14.580
your left arm when we kind of come to

00:15:14.580 --> 00:15:16.980
this hi-yah position here then we

00:15:16.980 --> 00:15:18.630
continue to wrap around maybe the palms

00:15:18.630 --> 00:15:20.420
come together and maybe not that's okay

00:15:20.420 --> 00:15:22.650
we're bending the knees we're tucking

00:15:22.650 --> 00:15:27.330
the tailbone in right arm underneath a

00:15:27.330 --> 00:15:30.030
left arm on top

00:15:30.030 --> 00:15:31.620
I'm gonna slowly peel up through my

00:15:31.620 --> 00:15:33.540
right foot and lift my right knee all

00:15:33.540 --> 00:15:34.890
the way up to almost touch my knees

00:15:34.890 --> 00:15:37.320
thanks and then up and over I go as I

00:15:37.320 --> 00:15:40.260
cross it over find your Drishti hold on

00:15:40.260 --> 00:15:43.980
to a focus here and sink a little bit

00:15:43.980 --> 00:15:45.690
deeper maybe you wrap your toes around

00:15:45.690 --> 00:15:49.380
maybe not now inhale lift your elbows up

00:15:49.380 --> 00:15:51.120
open your heart your chest lengthen

00:15:51.120 --> 00:15:53.030
tailbone down and find that opposition

00:15:53.030 --> 00:15:54.840
fingertips might come slightly forward

00:15:54.840 --> 00:15:57.540
here we relax the shoulders down you got

00:15:57.540 --> 00:16:12.510
this breathing in and out then one more

00:16:12.510 --> 00:16:17.250
breath and then check it out just like I

00:16:17.250 --> 00:16:18.780
did yesterday I'm going to challenge

00:16:18.780 --> 00:16:21.060
myself by sending this right leg all the

00:16:21.060 --> 00:16:25.590
way up and out behind me keep your Eagle

00:16:25.590 --> 00:16:28.160
arms as you reach fingertips forward and

00:16:28.160 --> 00:16:31.830
we practice here lifting the inner right

00:16:31.830 --> 00:16:33.150
thigh up towards the sky

00:16:33.150 --> 00:16:35.190
you can unravel and come to warrior

00:16:35.190 --> 00:16:36.840
three or you can stay in your Eagle arms

00:16:36.840 --> 00:16:38.820
definitely challenging ourselves today

00:16:38.820 --> 00:16:40.020
so if you're new to the practice and

00:16:40.020 --> 00:16:42.420
you're like ah don't worry have fun

00:16:42.420 --> 00:16:45.720
if you fall we'll catch you so we're

00:16:45.720 --> 00:16:52.740
here extending energy in two different

00:16:52.740 --> 00:16:56.000
directions cultivating fresh opportunity

00:16:56.000 --> 00:16:59.250
creating space inside the body strength

00:16:59.250 --> 00:17:01.950
draw your navel up inhale in and exhale

00:17:01.950 --> 00:17:06.060
hug it all in back to Center I just take

00:17:06.060 --> 00:17:09.720
it off I had a second I looked at the

00:17:09.720 --> 00:17:12.150
camera I'm an actor I had a second when

00:17:12.150 --> 00:17:13.170
I looked at the camera and it was like

00:17:13.170 --> 00:17:16.050
because you don't look at the camera but

00:17:16.050 --> 00:17:17.640
I do look at the camera here but that's

00:17:17.640 --> 00:17:19.230
so funny that's never happened to me on

00:17:19.230 --> 00:17:21.990
the channel same thing on the other side

00:17:21.990 --> 00:17:23.550
again if you're sweating it literally

00:17:23.550 --> 00:17:25.770
I'm sweating try to ease into it

00:17:25.770 --> 00:17:28.590
remember this these Pretz leap postures

00:17:28.590 --> 00:17:30.000
and these balancing poses can be a

00:17:30.000 --> 00:17:32.850
little tough so with practice that

00:17:32.850 --> 00:17:34.140
you're gonna find awesome joy in them

00:17:34.140 --> 00:17:36.360
and know it's fun okay so we bend the

00:17:36.360 --> 00:17:38.820
knees and we send the fingertips out a

00:17:38.820 --> 00:17:40.620
little Curtis on a variation here to

00:17:40.620 --> 00:17:41.870
just check-in

00:17:41.870 --> 00:17:44.330
and the main reason is we want to kind

00:17:44.330 --> 00:17:46.850
of come out of this pose and really draw

00:17:46.850 --> 00:17:51.700
our Center underneath us for this eagle

00:17:51.700 --> 00:17:55.370
left arm comes underneath and we wrap

00:17:55.370 --> 00:17:57.409
around if the palms come together cool

00:17:57.409 --> 00:17:59.890
if not who cares right here

00:17:59.890 --> 00:18:04.010
here then here we go we sink a little

00:18:04.010 --> 00:18:05.840
bit deeper and this time we peel up

00:18:05.840 --> 00:18:08.330
through the left foot and I just notice

00:18:08.330 --> 00:18:09.860
myself kind of collapsing into my right

00:18:09.860 --> 00:18:14.270
hip which is sexy but not great so draw

00:18:14.270 --> 00:18:15.649
it under careful not to do what I just

00:18:15.649 --> 00:18:17.809
did keep the hips square and that

00:18:17.809 --> 00:18:20.500
integrity up through the pelvic floor

00:18:20.500 --> 00:18:23.750
the details because you're worth it

00:18:23.750 --> 00:18:25.100
inhale lift the left knee up high

00:18:25.100 --> 00:18:27.770
squeeze squeeze squeeze strong and then

00:18:27.770 --> 00:18:30.669
exhale we find our pose we ease into it

00:18:30.669 --> 00:18:35.380
returning to that inhale and exhale

00:18:35.679 --> 00:18:39.590
maybe the toes wrap around maybe not and

00:18:39.590 --> 00:18:41.899
encourage you to bend your knees it'll

00:18:41.899 --> 00:18:44.000
actually help you with your balance lift

00:18:44.000 --> 00:18:46.190
your elbows up high send the fingertips

00:18:46.190 --> 00:18:49.659
forward breathe into the upper back body

00:18:49.659 --> 00:18:55.970
sink down low then because we're amazing

00:18:55.970 --> 00:18:57.950
and we're going to challenge ourselves

00:18:57.950 --> 00:19:01.549
today we're gonna move from this posture

00:19:01.549 --> 00:19:04.429
into another balance and posture sending

00:19:04.429 --> 00:19:07.880
the left toes out and slowly coming into

00:19:07.880 --> 00:19:11.929
our warrior 3 or warrior 3 variation now

00:19:11.929 --> 00:19:13.370
think about energy you don't think about

00:19:13.370 --> 00:19:15.590
yoga poses think about energy sending

00:19:15.590 --> 00:19:18.830
out through that left foot dropping the

00:19:18.830 --> 00:19:20.480
hip inhale open your heart

00:19:20.480 --> 00:19:22.279
send your fingertips forward you might

00:19:22.279 --> 00:19:26.409
even come into a nice warrior 3 here

00:19:26.970 --> 00:19:36.299
I gotta come off this wherever you are

00:19:36.299 --> 00:19:38.039
take one more breath you got it inhale

00:19:38.039 --> 00:19:39.929
in lift your inner left thigh up towards

00:19:39.929 --> 00:19:42.299
the sky and then exhale hug it into

00:19:42.299 --> 00:19:49.020
Center stay in control awesome work my

00:19:49.020 --> 00:19:49.559
friends

00:19:49.559 --> 00:19:51.120
we'll walk back up to the front of the

00:19:51.120 --> 00:19:52.169
mat if you aren't there already an

00:19:52.169 --> 00:19:56.520
inhale reach it up high exhale let it go

00:19:56.520 --> 00:20:01.640
forward hold inhale halfway lift exhale

00:20:01.640 --> 00:20:07.549
bow inhale step or hop it back to plank

00:20:07.549 --> 00:20:12.000
exhale lower the knees cross the left

00:20:12.000 --> 00:20:14.100
ankle over the right use your palms to

00:20:14.100 --> 00:20:17.490
guide you on through into a nice

00:20:17.490 --> 00:20:21.919
comfortable seat legs out long

00:20:22.010 --> 00:20:24.870
great we're gonna walk the fingertips to

00:20:24.870 --> 00:20:27.659
our side or maybe slightly behind then

00:20:27.659 --> 00:20:29.309
that's enough staff pose as we draw the

00:20:29.309 --> 00:20:31.799
tops of the thighs down and inhale sit

00:20:31.799 --> 00:20:36.480
up nice and tall lift up through the

00:20:36.480 --> 00:20:40.890
armpit chest stick pose one more breath

00:20:40.890 --> 00:20:41.340
here

00:20:41.340 --> 00:20:46.440
press away from the earth and then we

00:20:46.440 --> 00:20:48.270
release the arms and send it forward

00:20:48.270 --> 00:20:52.830
full Posse looked in awesome one breath

00:20:52.830 --> 00:20:58.200
here and we'll slide the palms to the

00:20:58.200 --> 00:21:01.710
backs of the legs and bring the soles of

00:21:01.710 --> 00:21:05.429
the feet back up and then slowly roll it

00:21:05.429 --> 00:21:08.820
down yeah go ahead and hug the knees in

00:21:08.820 --> 00:21:11.340
here if it feels right just kind of

00:21:11.340 --> 00:21:13.409
massaging the lower back in the sacrum

00:21:13.409 --> 00:21:18.000
here for a breath or two you can never

00:21:18.000 --> 00:21:21.330
get enough of this hugging yourself was

00:21:21.330 --> 00:21:23.570
good

00:21:24.860 --> 00:21:27.260
okay sole of the left foot comes to the

00:21:27.260 --> 00:21:29.029
earth we inhale send the right leg up

00:21:29.029 --> 00:21:33.500
high let the blood flow in the opposite

00:21:33.500 --> 00:21:37.190
direction crack an egg on your leg feel

00:21:37.190 --> 00:21:41.360
the yolk run down and we'll cross the

00:21:41.360 --> 00:21:43.760
right ankle over the left kind of

00:21:43.760 --> 00:21:46.159
creating a figure four shape here and

00:21:46.159 --> 00:21:49.610
the legs as we lift the left shin up

00:21:49.610 --> 00:21:52.159
then I reach in between interlace behind

00:21:52.159 --> 00:21:57.860
the thigh and squeeze up and in breathe

00:21:57.860 --> 00:21:58.820
breathe breathe

00:21:58.820 --> 00:22:00.799
you might press your right elbow into

00:22:00.799 --> 00:22:02.809
your left thigh tuck your chin into your

00:22:02.809 --> 00:22:05.240
chest my friends keep the neck nice and

00:22:05.240 --> 00:22:11.299
long for more in the hamstrings the back

00:22:11.299 --> 00:22:13.880
of the legs I'll slowly extend the left

00:22:13.880 --> 00:22:15.679
leg up high or I can keep it into the

00:22:15.679 --> 00:22:19.899
hips just chill it out here

00:22:23.190 --> 00:22:25.470
last but not least I might peel my nose

00:22:25.470 --> 00:22:27.179
all the way up towards my ankle

00:22:27.179 --> 00:22:28.830
I've always have lots of options and I

00:22:28.830 --> 00:22:31.860
encourage you as always to find what

00:22:31.860 --> 00:22:35.030
feels good and improvise and be your own

00:22:35.030 --> 00:22:43.140
direct tour gently release back down and

00:22:43.140 --> 00:22:47.910
it will unravel same thing on the other

00:22:47.910 --> 00:22:52.169
side sending a left leg up high and then

00:22:52.169 --> 00:22:56.280
crossing over the right thigh lifting

00:22:56.280 --> 00:22:57.960
the right shin up and we interlace

00:22:57.960 --> 00:23:04.559
behind the thigh press left elbow into

00:23:04.559 --> 00:23:06.600
left thigh and find what feels good here

00:23:06.600 --> 00:23:13.679
same thing as before maybe straightening

00:23:13.679 --> 00:23:16.100
the right leg

00:23:24.390 --> 00:23:26.730
then maybe drawing the nose up towards

00:23:26.730 --> 00:23:33.300
the ankle imagining a sweet nice curve

00:23:33.300 --> 00:23:35.370
in the spine here so keeping the crown

00:23:35.370 --> 00:23:41.520
of the head lifting up then we'll gently

00:23:41.520 --> 00:23:44.790
release everything down and send the

00:23:44.790 --> 00:23:48.630
legs out long inhale reach up and

00:23:48.630 --> 00:23:51.900
overhead full body stretch exhale out

00:23:51.900 --> 00:23:54.350
through the mouth

00:23:54.950 --> 00:23:59.010
inhale in and exhale floating the

00:23:59.010 --> 00:24:01.050
fingertips down press into your palms

00:24:01.050 --> 00:24:02.790
you might even grab the outer edges of

00:24:02.790 --> 00:24:05.370
the feet as you slide the soles of the

00:24:05.370 --> 00:24:07.200
feet up for a little set to bond us in

00:24:07.200 --> 00:24:10.080
our bridge pose so fingertips and heels

00:24:10.080 --> 00:24:12.000
kind of come into alignment here and

00:24:12.000 --> 00:24:13.710
they press into all four corners of the

00:24:13.710 --> 00:24:15.510
feet toes pointing forward and inhale

00:24:15.510 --> 00:24:17.220
lift the hip points curl the tailbone

00:24:17.220 --> 00:24:20.730
and lift up through the buttocks draw

00:24:20.730 --> 00:24:24.050
the shoulder blades in and together and

00:24:24.050 --> 00:24:26.580
maybe I stay here with the mat pressing

00:24:26.580 --> 00:24:28.830
into the ball joint of my big toes or

00:24:28.830 --> 00:24:31.650
maybe I interlace here opening up

00:24:31.650 --> 00:24:34.910
through the chest inhale lift up exhale

00:24:34.910 --> 00:24:37.770
imagine your sip on the shooting towards

00:24:37.770 --> 00:24:41.070
the backs of your knees press into your

00:24:41.070 --> 00:24:50.370
toes breathe breathe breathe one more

00:24:50.370 --> 00:24:55.850
breath here and exhale we release

00:24:57.740 --> 00:24:59.970
awesome

00:24:59.970 --> 00:25:03.090
hug the knees into the chest and you

00:25:03.090 --> 00:25:04.980
have an option here to repeat bridge

00:25:04.980 --> 00:25:09.659
pose come into a full backbend wheel

00:25:09.659 --> 00:25:14.700
pose or straight to shavasana you go so

00:25:14.700 --> 00:25:16.889
whatever you choose today repeating that

00:25:16.889 --> 00:25:18.750
bridge even a supported bridge at the

00:25:18.750 --> 00:25:20.580
blankets excuse me a block is really

00:25:20.580 --> 00:25:25.080
nice or full backbend practice maybe if

00:25:25.080 --> 00:25:26.490
you're like me you're already in

00:25:26.490 --> 00:25:29.759
shavasana and like okay stop talking and

00:25:29.759 --> 00:25:32.309
so I will I love you guys great work way

00:25:32.309 --> 00:25:34.350
to stick with it make sure you have a

00:25:34.350 --> 00:25:36.059
couple of moments to rest after your

00:25:36.059 --> 00:25:38.279
back bending practice and I love you

00:25:38.279 --> 00:25:40.820
thank you

00:25:41.930 --> 00:25:51.409
[Music]