WEBVTT

00:00:00.000 --> 00:00:02.009
hi everyone welcome to 30 days of yoga

00:00:02.009 --> 00:00:04.620
with Adriene I'm Adriene and its day 23

00:00:04.620 --> 00:00:07.649
and I want to feel free so let's hop on

00:00:07.649 --> 00:00:15.059
the mat and get started already today

00:00:15.059 --> 00:00:17.730
we're going to begin standing in some

00:00:17.730 --> 00:00:22.830
ass teepee a four-part equal standing

00:00:22.830 --> 00:00:24.330
position where we draw the feet together

00:00:24.330 --> 00:00:29.550
and challenge our her balance and really

00:00:29.550 --> 00:00:30.750
spread awareness through all four

00:00:30.750 --> 00:00:33.930
corners of this like beautiful bottom of

00:00:33.930 --> 00:00:37.770
the total totem pole so we have a video

00:00:37.770 --> 00:00:39.420
just on some of Stevie it's one of my

00:00:39.420 --> 00:00:41.629
favorites because it's one of our silent

00:00:41.629 --> 00:00:44.430
videos so you can check that out if you

00:00:44.430 --> 00:00:45.539
want to go a little more in-depth but

00:00:45.539 --> 00:00:47.700
for now it's about bringing the feet

00:00:47.700 --> 00:00:49.829
together really drawing a little

00:00:49.829 --> 00:00:51.750
attention and awareness to the soles of

00:00:51.750 --> 00:00:54.180
the feet and then kind of drawing energy

00:00:54.180 --> 00:00:55.620
up all the way as we've been doing

00:00:55.620 --> 00:00:57.780
throughout our practice and bringing the

00:00:57.780 --> 00:00:59.039
palms together at the heart

00:00:59.039 --> 00:01:00.539
you might shift your weight a little

00:01:00.539 --> 00:01:02.850
front and a little back maybe even a

00:01:02.850 --> 00:01:05.069
little side to side just to gather your

00:01:05.069 --> 00:01:08.400
bearings and if you are you know if you

00:01:08.400 --> 00:01:09.930
challenge with a little bit of vertigo

00:01:09.930 --> 00:01:11.880
or you're feeling it really off-balance

00:01:11.880 --> 00:01:13.040
here you might just keep your eyes open

00:01:13.040 --> 00:01:15.750
otherwise go ahead and close your eyes

00:01:15.750 --> 00:01:21.509
and wherever you are be here fully so

00:01:21.509 --> 00:01:26.820
wherever you are today whether you're

00:01:26.820 --> 00:01:29.430
tired or ready to practice let's just be

00:01:29.430 --> 00:01:32.820
with that be with how you feel as we

00:01:32.820 --> 00:01:36.560
ease into our practice today with a

00:01:36.560 --> 00:01:41.700
acceptance and even in not forgiving

00:01:41.700 --> 00:01:47.570
quality we're here day 23 it's crazy

00:01:47.570 --> 00:01:50.759
just take a couple moments here to find

00:01:50.759 --> 00:01:56.310
our footing notice how we feel and to

00:01:56.310 --> 00:01:59.060
play with the breath

00:02:00.960 --> 00:02:03.570
notice the quality of air in the room

00:02:03.570 --> 00:02:06.990
that you're practicing again notice your

00:02:06.990 --> 00:02:10.729
energy you might notice the sounds

00:02:10.729 --> 00:02:15.720
around you just kind of heightening the

00:02:15.720 --> 00:02:17.850
awareness here in four parts equal

00:02:17.850 --> 00:02:26.160
standing you might take this moment to

00:02:26.160 --> 00:02:31.140
set an intention or reconnect to your

00:02:31.140 --> 00:02:36.060
overall goal why you did this 30-day

00:02:36.060 --> 00:02:44.430
practice then we'll keep this

00:02:44.430 --> 00:02:46.350
conversation with the breath going this

00:02:46.350 --> 00:02:48.959
awareness spreading spiraling out

00:02:48.959 --> 00:02:51.540
throughout the body as we soften the

00:02:51.540 --> 00:02:54.150
knees and open the hands and just we're

00:02:54.150 --> 00:02:57.560
going to just kind of come into a soft

00:02:57.560 --> 00:03:00.270
body warm up here so starting with the

00:03:00.270 --> 00:03:04.110
wrists and the fingers and then moving

00:03:04.110 --> 00:03:06.000
to the elbows it's nice and easy

00:03:06.000 --> 00:03:09.330
breathing and then to the shoulders

00:03:09.330 --> 00:03:11.640
still have my strong foundation of the

00:03:11.640 --> 00:03:18.540
feet and the neck and then I'm gonna

00:03:18.540 --> 00:03:20.370
bring my hands to my lower back

00:03:20.370 --> 00:03:22.530
fingertips pointing up and I'm gonna

00:03:22.530 --> 00:03:24.959
inhale just slowly open my heart up

00:03:24.959 --> 00:03:27.420
towards the sky and then exhale bend the

00:03:27.420 --> 00:03:30.720
knees look down inhale so we're bringing

00:03:30.720 --> 00:03:32.280
into the torso we'll open up to the sky

00:03:32.280 --> 00:03:35.160
exhale soft knees look forward and one

00:03:35.160 --> 00:03:39.090
more time opening up and then releasing

00:03:39.090 --> 00:03:41.580
down awesome shift your hands to your

00:03:41.580 --> 00:03:43.560
side just for stability I'm gonna lift

00:03:43.560 --> 00:03:45.570
the right heel up and begin to rotate

00:03:45.570 --> 00:03:47.340
the right ankle one way and then the

00:03:47.340 --> 00:03:51.209
other just warming up nice and slow

00:03:51.209 --> 00:03:56.250
changing it up a little bit and then

00:03:56.250 --> 00:03:57.870
keep the left hand where it is take your

00:03:57.870 --> 00:04:00.959
right hand hand slide it down maybe grab

00:04:00.959 --> 00:04:02.640
your right ankle and we're just gonna do

00:04:02.640 --> 00:04:07.769
a little quad stretch here you can

00:04:07.769 --> 00:04:10.049
always do any of these balancing

00:04:10.049 --> 00:04:12.090
standing balancing postures at the wall

00:04:12.090 --> 00:04:13.620
or hold on to a chair

00:04:13.620 --> 00:04:15.690
the back end of your couch it's not

00:04:15.690 --> 00:04:20.600
cheating it's being present accepting

00:04:20.600 --> 00:04:23.220
cool then we'll switch and same thing

00:04:23.220 --> 00:04:24.900
easy breezy just rolling through that

00:04:24.900 --> 00:04:27.210
left foot and then taking it for a

00:04:27.210 --> 00:04:29.010
little ride checking it with a left

00:04:29.010 --> 00:04:31.350
ankle I'm not collapsing into this right

00:04:31.350 --> 00:04:33.240
hip but I'm staying present and aware as

00:04:33.240 --> 00:04:39.180
I warm up the body today and then I'll

00:04:39.180 --> 00:04:40.740
slide my left fingertips down keep that

00:04:40.740 --> 00:04:42.449
right hand on the waistline and we just

00:04:42.449 --> 00:04:44.729
stretch that quad stretch the front of

00:04:44.729 --> 00:04:47.039
that left hip crease maybe use both

00:04:47.039 --> 00:04:50.669
hands so to each his own here stretching

00:04:50.669 --> 00:04:59.130
it out and then we'll release shake it

00:04:59.130 --> 00:05:02.430
out and if you're not at the front edge

00:05:02.430 --> 00:05:03.600
of your mat which I'm not we're gonna

00:05:03.600 --> 00:05:07.320
walk towards the front and inhale reach

00:05:07.320 --> 00:05:08.970
the fingertips nice and high take a deep

00:05:08.970 --> 00:05:09.810
breath in here

00:05:09.810 --> 00:05:12.630
palms clap together today Jai the

00:05:12.630 --> 00:05:15.389
celebratory namaste and then we send it

00:05:15.389 --> 00:05:18.330
down through the midline hmmm forward

00:05:18.330 --> 00:05:19.020
fold

00:05:19.020 --> 00:05:21.539
then the knees generously find what

00:05:21.539 --> 00:05:23.669
feels good here we'll take a couple

00:05:23.669 --> 00:05:27.139
breaths just work out the kinks

00:05:27.139 --> 00:05:34.289
hmmm and after a couple breaths of just

00:05:34.289 --> 00:05:36.180
working out the kinks and stretching out

00:05:36.180 --> 00:05:38.130
the back and the legs relaxing the way

00:05:38.130 --> 00:05:41.550
to the head over we'll find that flat

00:05:41.550 --> 00:05:44.870
back position by inhaling in and

00:05:44.870 --> 00:05:49.199
exhaling releasing back down great walk

00:05:49.199 --> 00:05:51.240
the feet together plant the palms we're

00:05:51.240 --> 00:05:52.650
gonna come to all fours here so we'll

00:05:52.650 --> 00:05:53.970
just step the toes back and then release

00:05:53.970 --> 00:05:56.010
the knees to the ground bringing the two

00:05:56.010 --> 00:05:57.990
big toes together widen the knees as

00:05:57.990 --> 00:06:00.270
wide as the mat bring the right hand to

00:06:00.270 --> 00:06:02.849
the center press away and inhale open

00:06:02.849 --> 00:06:05.430
your left hand up towards the sky take a

00:06:05.430 --> 00:06:08.580
deep breath in here options to bind here

00:06:08.580 --> 00:06:10.349
or bring the left hand to the lower back

00:06:10.349 --> 00:06:12.750
we're pressing into the feet pressing

00:06:12.750 --> 00:06:16.560
into all fingers here reaching reaching

00:06:16.560 --> 00:06:18.840
reaching and then not bringing it back

00:06:18.840 --> 00:06:20.460
to Center and taking it to the other

00:06:20.460 --> 00:06:22.080
side just opening up the heart and chest

00:06:22.080 --> 00:06:24.060
here today in

00:06:24.060 --> 00:06:26.770
finding a little twist nice sweeping

00:06:26.770 --> 00:06:29.770
breaths up and down the spine long

00:06:29.770 --> 00:06:31.499
beautiful neck

00:06:31.499 --> 00:06:35.770
and I take a deep breath in and exhale

00:06:35.770 --> 00:06:40.419
back to Center oh sorry mm-hmm walk the

00:06:40.419 --> 00:06:43.240
palms out walk the knees in underneath

00:06:43.240 --> 00:06:45.189
the hip points curl the toes under and

00:06:45.189 --> 00:06:47.020
let's explore a little downward-facing

00:06:47.020 --> 00:06:48.090
dog

00:06:48.090 --> 00:06:51.159
tops with his shoulder spiraling out

00:06:51.159 --> 00:06:53.169
away from the ears biceps towards the

00:06:53.169 --> 00:06:54.849
front edge of the mat tops of the thighs

00:06:54.849 --> 00:06:57.219
have the opposite inner spiral excuse me

00:06:57.219 --> 00:06:59.469
opposite spiral there spiraling in and

00:06:59.469 --> 00:07:01.270
out towards the back edge of your mat

00:07:01.270 --> 00:07:05.979
take a deep breath in then exhale lower

00:07:05.979 --> 00:07:09.419
the knees back down come to all fours

00:07:09.419 --> 00:07:13.539
awesome take a second here to roll up

00:07:13.539 --> 00:07:15.069
the wrist if you need to we're going to

00:07:15.069 --> 00:07:17.560
do a lot of little wrist strengthening

00:07:17.560 --> 00:07:20.289
and in therapy today so we're all out

00:07:20.289 --> 00:07:24.129
there is here if you need to then we're

00:07:24.129 --> 00:07:25.990
going to connect to our core by coming

00:07:25.990 --> 00:07:28.300
into that hovering cat pressing into the

00:07:28.300 --> 00:07:30.339
tops of the feet again find that

00:07:30.339 --> 00:07:32.289
beautiful external rotation in the

00:07:32.289 --> 00:07:33.849
shoulders biceps towards the front edge

00:07:33.849 --> 00:07:35.710
of your mat gaze is straight down as we

00:07:35.710 --> 00:07:37.449
lift the knees up you can always skip

00:07:37.449 --> 00:07:41.789
this but really connecting lower belly

00:07:41.969 --> 00:07:44.919
lengthening tailbone towards the back

00:07:44.919 --> 00:07:48.129
edge of your mat one more breath here

00:07:48.129 --> 00:07:52.330
welcome that heat that shake and then

00:07:52.330 --> 00:07:53.139
exhale release

00:07:53.139 --> 00:07:54.909
that's that prana that prana moving

00:07:54.909 --> 00:07:56.830
throughout the body okay walk the knees

00:07:56.830 --> 00:07:59.289
back walk the palms forward and check

00:07:59.289 --> 00:08:01.360
out this fancy move today no trying to

00:08:01.360 --> 00:08:04.889
run go here just sliding onto the belly

00:08:04.889 --> 00:08:06.879
take your rest here if you need to

00:08:06.879 --> 00:08:11.919
finding your breath in and out then with

00:08:11.919 --> 00:08:13.629
the palms underneath the shoulders I'll

00:08:13.629 --> 00:08:15.669
pull the elbows back in inhale lift up

00:08:15.669 --> 00:08:18.899
to a nice strong beautiful baby Cobra

00:08:18.899 --> 00:08:22.620
smile breathe

00:08:27.360 --> 00:08:30.250
after a couple breaths find your release

00:08:30.250 --> 00:08:33.270
on and exhale

00:08:33.270 --> 00:08:37.059
well curl the toes under and press up to

00:08:37.059 --> 00:08:39.460
plank so you can come to half plank here

00:08:39.460 --> 00:08:41.289
or we'll come to plank we're gonna find

00:08:41.289 --> 00:08:43.090
that sit bone to heel connection really

00:08:43.090 --> 00:08:45.460
strong here so that same integrity that

00:08:45.460 --> 00:08:47.980
you had in the hovering cat find here in

00:08:47.980 --> 00:08:55.170
plank beautiful one more breath here

00:08:55.170 --> 00:08:57.790
then we'll slowly lower to the knees or

00:08:57.790 --> 00:08:59.710
join our friends on the knees send the

00:08:59.710 --> 00:09:02.770
right leg out strong then send my right

00:09:02.770 --> 00:09:04.960
foot all the way up and into a lunge but

00:09:04.960 --> 00:09:07.630
this time hang with me I'm gonna take my

00:09:07.630 --> 00:09:09.130
left toes and I'm going to bring them

00:09:09.130 --> 00:09:12.130
towards the right side of my match then

00:09:12.130 --> 00:09:13.840
with front knee stack that I'm gonna

00:09:13.840 --> 00:09:19.030
open up into my half warrior so I pulled

00:09:19.030 --> 00:09:20.950
the pinkies back I make sure my front

00:09:20.950 --> 00:09:22.150
knee is stacked over the front ankle

00:09:22.150 --> 00:09:27.310
deep breath in here long breath out then

00:09:27.310 --> 00:09:30.310
I'm gonna inch my toes forward and then

00:09:30.310 --> 00:09:32.350
nice and easy I'm going to tilt left

00:09:32.350 --> 00:09:34.360
fingertips come to the mat here and I'm

00:09:34.360 --> 00:09:36.670
going to drop my right fingertips down

00:09:36.670 --> 00:09:39.700
to come up maybe I spiral coming on to

00:09:39.700 --> 00:09:42.310
that right foot into a little gate

00:09:42.310 --> 00:09:44.710
variation here or I can keep the right

00:09:44.710 --> 00:09:46.570
heel lifted so basically I'm just going

00:09:46.570 --> 00:09:48.670
for a nice fun long stretch here and I'm

00:09:48.670 --> 00:09:50.950
also challenging myself to not collapse

00:09:50.950 --> 00:09:53.200
my shoulders but keep this extension

00:09:53.200 --> 00:09:55.360
through the crown of my head breathe

00:09:55.360 --> 00:09:57.640
deep tuck your pelvis everyone breathe

00:09:57.640 --> 00:09:59.710
deep so we're giving options today

00:09:59.710 --> 00:10:02.530
keeping it nice and stacked alignment is

00:10:02.530 --> 00:10:03.880
right action is right but you can come

00:10:03.880 --> 00:10:05.950
up onto that right heel you can press on

00:10:05.950 --> 00:10:09.930
the outer edge of that back foot breathe

00:10:09.930 --> 00:10:11.920
great then to come out of the posture

00:10:11.920 --> 00:10:13.720
I'm gonna actually bring my right

00:10:13.720 --> 00:10:16.000
fingertips to the earth and I'm gonna

00:10:16.000 --> 00:10:18.610
slowly crawl as I turn my right toes

00:10:18.610 --> 00:10:20.650
back around and I'm just gonna slowly

00:10:20.650 --> 00:10:23.980
unravel back into my low lunge take a

00:10:23.980 --> 00:10:26.680
breath or two here let your heart

00:10:26.680 --> 00:10:28.720
radiate forward relax your shoulders

00:10:28.720 --> 00:10:31.150
down and then nice and easy I'm gonna

00:10:31.150 --> 00:10:34.210
come onto the palms come to my knees and

00:10:34.210 --> 00:10:36.380
shift through

00:10:36.380 --> 00:10:41.180
my belly inhale lift up to baby Cobra

00:10:41.180 --> 00:10:42.650
maybe it grows a little bit taller and

00:10:42.650 --> 00:10:44.630
then exhale release

00:10:44.630 --> 00:10:46.640
cool curl the toes under press up to

00:10:46.640 --> 00:10:49.130
plank you got it nice long smooth deep

00:10:49.130 --> 00:10:50.750
breaths here we can always lower the

00:10:50.750 --> 00:10:54.080
knees really working to spread the

00:10:54.080 --> 00:10:55.610
shoulder blades left to right and draw

00:10:55.610 --> 00:10:57.260
that navel up so we're not sinking in

00:10:57.260 --> 00:10:59.270
the hips we find this bone to heel

00:10:59.270 --> 00:11:02.000
connection head ism is involved in the

00:11:02.000 --> 00:11:05.270
picture here and then we'll lower the

00:11:05.270 --> 00:11:09.050
knees down and join our friends here and

00:11:09.050 --> 00:11:10.880
we're gonna switch to the other side so

00:11:10.880 --> 00:11:12.980
this time I'm gonna send my left toes

00:11:12.980 --> 00:11:17.000
out long and then I'm gonna hug my left

00:11:17.000 --> 00:11:19.550
knee and step it up all the way now

00:11:19.550 --> 00:11:21.740
swing the right toes towards the left

00:11:21.740 --> 00:11:23.750
side of the mat so I'm working in right

00:11:23.750 --> 00:11:25.220
angles here I have my alignment of my

00:11:25.220 --> 00:11:27.950
front knee and then I'm gonna open up to

00:11:27.950 --> 00:11:31.880
my half warrior so giving the legs a

00:11:31.880 --> 00:11:33.770
little bit of a break today my friends

00:11:33.770 --> 00:11:35.450
and I'm working more on the upper body

00:11:35.450 --> 00:11:38.540
I'm gonna find my warrior two here half

00:11:38.540 --> 00:11:44.360
warrior then I'm really going to connect

00:11:44.360 --> 00:11:46.010
to my abdominal wall here keep that

00:11:46.010 --> 00:11:49.070
integrity through the crown of the heads

00:11:49.070 --> 00:11:51.650
of this extension here as I begin to

00:11:51.650 --> 00:11:54.560
inch my left toes out and find a place

00:11:54.560 --> 00:11:56.810
to focus on as I send my right

00:11:56.810 --> 00:12:00.260
fingertips down now I can come onto that

00:12:00.260 --> 00:12:02.960
right heel here or I can pivot I'm gonna

00:12:02.960 --> 00:12:04.520
go ahead and bring the left fingertips

00:12:04.520 --> 00:12:06.800
down to come up so I'm plugging into

00:12:06.800 --> 00:12:09.320
that shoulder blade here as I open up

00:12:09.320 --> 00:12:15.200
and out beautiful breathe deep here

00:12:15.200 --> 00:12:16.670
careful not to collapse

00:12:16.670 --> 00:12:19.850
create space equidistant space between

00:12:19.850 --> 00:12:21.530
the left earlobe and the left shoulder

00:12:21.530 --> 00:12:23.060
and the right earlobe and the right

00:12:23.060 --> 00:12:29.510
shoulder breathing deep here connecting

00:12:29.510 --> 00:12:38.120
to your foundation inhale in and on an

00:12:38.120 --> 00:12:40.100
exhale soften and release left

00:12:40.100 --> 00:12:42.350
fingertips to come to the ground and we

00:12:42.350 --> 00:12:44.510
just walk it back all the way to our low

00:12:44.510 --> 00:12:47.180
lunge take your time move nice and slow

00:12:47.180 --> 00:12:48.589
as you transition

00:12:48.589 --> 00:12:51.089
then we loop the shoulders forward up

00:12:51.089 --> 00:12:55.889
and back let the heart open forward and

00:12:55.889 --> 00:12:58.800
then we'll plant the palms and slide the

00:12:58.800 --> 00:13:01.290
left knee back this time take a rest

00:13:01.290 --> 00:13:03.990
balasana sit bones Milt back fingertips

00:13:03.990 --> 00:13:07.620
swim behind we relax the shoulders and

00:13:07.620 --> 00:13:10.079
take a load off now find your breath

00:13:10.079 --> 00:13:13.380
here breathe into your back body soften

00:13:13.380 --> 00:13:17.750
through the fingertips relax your jaw

00:13:18.860 --> 00:13:30.720
hmm press into your feet tuck your chin

00:13:30.720 --> 00:13:33.600
into your chest slowly roll up if this

00:13:33.600 --> 00:13:35.399
is not a yummy position for you and your

00:13:35.399 --> 00:13:37.290
knees you can shift to side saddle here

00:13:37.290 --> 00:13:38.639
just coming right onto your bottom for

00:13:38.639 --> 00:13:41.850
the next thing sorry can you tell I work

00:13:41.850 --> 00:13:44.160
with kids or I have a lot of experience

00:13:44.160 --> 00:13:46.670
with kids I might come on to your bottom

00:13:46.670 --> 00:13:48.680
no disrespect

00:13:48.680 --> 00:13:52.050
inhale zombie arms up really pressing

00:13:52.050 --> 00:13:53.699
through the center of your palm here we

00:13:53.699 --> 00:13:56.550
to draw the fingertips down inhale lift

00:13:56.550 --> 00:13:59.240
your heart exhale

00:13:59.970 --> 00:14:01.620
talk to the hand really pressing through

00:14:01.620 --> 00:14:03.630
the base of the palm here if you can

00:14:03.630 --> 00:14:05.040
keep your shoulders relaxed in your

00:14:05.040 --> 00:14:08.550
heart lifted and then fingertips down

00:14:08.550 --> 00:14:10.440
zombie arms really stretching through

00:14:10.440 --> 00:14:12.060
the arms to all the tops of the

00:14:12.060 --> 00:14:16.290
shoulders down pinkies down and then we

00:14:16.290 --> 00:14:17.910
flip once again pressing through the

00:14:17.910 --> 00:14:19.560
base of the palm spreading the

00:14:19.560 --> 00:14:22.769
fingertips wide find your breath stick

00:14:22.769 --> 00:14:27.870
with it awesome then we'll release shake

00:14:27.870 --> 00:14:29.730
it off shake it off and we're going to

00:14:29.730 --> 00:14:32.399
come into plank position okay so take

00:14:32.399 --> 00:14:33.540
your time getting there lots of

00:14:33.540 --> 00:14:39.600
integrity we're gonna hold here for

00:14:39.600 --> 00:14:41.430
three breaths you totally have this you

00:14:41.430 --> 00:14:42.959
can lower the knees but I know you have

00:14:42.959 --> 00:14:45.329
this lifting lifting up through the hips

00:14:45.329 --> 00:14:46.459
finding that sit bone to heel connection

00:14:46.459 --> 00:14:48.779
pressing away from the earth don't let

00:14:48.779 --> 00:14:50.880
the shoulder blades collapse here in the

00:14:50.880 --> 00:14:52.680
upper back body see if you can broaden

00:14:52.680 --> 00:14:54.480
them left to right a kind of poof air

00:14:54.480 --> 00:14:57.930
between them really hollowing up through

00:14:57.930 --> 00:14:59.640
the upper back body so avoiding this

00:14:59.640 --> 00:15:02.000
yikes one more breath here you

00:15:02.000 --> 00:15:04.220
got it then send it up and back downward

00:15:04.220 --> 00:15:05.110
facing dog

00:15:05.110 --> 00:15:11.050
hallelujah bend the knees paddle it out

00:15:11.050 --> 00:15:13.370
then we'll slowly walk up towards the

00:15:13.370 --> 00:15:15.280
front edge of the mat forward fold

00:15:15.280 --> 00:15:19.870
inhale halfway lift and exhale bow

00:15:19.870 --> 00:15:21.980
jumping right back in we're gonna plant

00:15:21.980 --> 00:15:24.440
the palms and step or hop the feet back

00:15:24.440 --> 00:15:28.910
to plank slowly lower down all the way

00:15:28.910 --> 00:15:32.480
to the belly inhale lift up Cobra or you

00:15:32.480 --> 00:15:35.140
can come to up dog

00:15:35.140 --> 00:15:38.780
exhale take a rest hands come together

00:15:38.780 --> 00:15:41.210
we bring the two big toes together rest

00:15:41.210 --> 00:15:43.160
your forehead on your palms and shake

00:15:43.160 --> 00:15:44.660
your hips a little left to right as your

00:15:44.660 --> 00:15:49.220
heels open out so again here we don't

00:15:49.220 --> 00:15:51.080
just send out we actually check in with

00:15:51.080 --> 00:15:53.380
the breath breathing into the back body

00:15:53.380 --> 00:15:59.439
feeling your pulse against the earth

00:16:14.940 --> 00:16:17.910
great press into the tops of the feet

00:16:17.910 --> 00:16:19.840
palms come underneath the shoulders

00:16:19.840 --> 00:16:25.000
inhale Cobra smile exhale release curl

00:16:25.000 --> 00:16:29.200
the toes under send it up to play all

00:16:29.200 --> 00:16:30.370
right this time I'm going to draw my

00:16:30.370 --> 00:16:32.560
right hand underneath my right shoulder

00:16:32.560 --> 00:16:33.970
really bringing it to the center line

00:16:33.970 --> 00:16:37.930
here now turning onto the right outer

00:16:37.930 --> 00:16:39.340
edge of the right foot I'm gonna stack

00:16:39.340 --> 00:16:41.830
my hips and begin to open up and decide

00:16:41.830 --> 00:16:44.080
arm balance opening up through the left

00:16:44.080 --> 00:16:45.910
wing now there's plenty of options here

00:16:45.910 --> 00:16:47.890
I can bend that left knee and bring the

00:16:47.890 --> 00:16:50.410
sole the left foot to the earth everyone

00:16:50.410 --> 00:16:53.050
lift your hips up breathe open

00:16:53.050 --> 00:16:55.270
everything we've been working up towards

00:16:55.270 --> 00:16:57.490
in the last couple episodes of videos

00:16:57.490 --> 00:16:59.920
really we can integrate into this

00:16:59.920 --> 00:17:02.740
posture here lifting the hips drawing

00:17:02.740 --> 00:17:04.420
the shoulders away spiraling the heart

00:17:04.420 --> 00:17:07.780
open we might also keep it stacked here

00:17:07.780 --> 00:17:09.040
today or if you want to deepen your

00:17:09.040 --> 00:17:10.959
practice you can play with grabbing this

00:17:10.959 --> 00:17:12.760
big toe straightening the leg coming

00:17:12.760 --> 00:17:14.470
into tree legs finding your own

00:17:14.470 --> 00:17:16.420
variation you can even do some crunches

00:17:16.420 --> 00:17:18.699
here if you're feeling crazy so we're

00:17:18.699 --> 00:17:19.780
working at all different levels and

00:17:19.780 --> 00:17:21.310
we're challenging ourselves meaning our

00:17:21.310 --> 00:17:23.290
edge here today no matter what with a

00:17:23.290 --> 00:17:25.000
smile and a full breath in and then

00:17:25.000 --> 00:17:27.550
exhale release back to Center

00:17:27.550 --> 00:17:30.220
great take a second to send the sit

00:17:30.220 --> 00:17:32.500
bones back draw the palms together and

00:17:32.500 --> 00:17:38.170
open overhead relax nice work my friends

00:17:38.170 --> 00:17:40.860
keep breathing deep

00:17:50.860 --> 00:17:53.510
we'll slowly release the arms and we're

00:17:53.510 --> 00:17:55.820
going to take it to the other side flip

00:17:55.820 --> 00:17:58.040
second face you for this one all right

00:17:58.040 --> 00:18:02.270
coming into plank left palm now comes to

00:18:02.270 --> 00:18:03.980
the centerline we stack it right

00:18:03.980 --> 00:18:05.480
underneath that shoulder as we turn

00:18:05.480 --> 00:18:07.910
coming on to the outer edge of that left

00:18:07.910 --> 00:18:11.300
foot now I'm gonna slowly tuck my pelvis

00:18:11.300 --> 00:18:13.670
lengthen my tailbone towards my heels

00:18:13.670 --> 00:18:14.690
find that sit bone to heel connection

00:18:14.690 --> 00:18:19.460
and open up here nice and strong side

00:18:19.460 --> 00:18:22.700
arm balance side plank breathing deep

00:18:22.700 --> 00:18:25.340
here spiraling the tops of the thighs

00:18:25.340 --> 00:18:28.010
inward pressing into my heels finding

00:18:28.010 --> 00:18:29.330
that sit bone to heel connection and

00:18:29.330 --> 00:18:31.010
then bending that right knee if I need

00:18:31.010 --> 00:18:32.720
to for more support making sure that I'm

00:18:32.720 --> 00:18:34.370
working on drawing the hip points up

00:18:34.370 --> 00:18:38.150
excuse me that left hip up spiraling the

00:18:38.150 --> 00:18:40.520
left ribcage up towards the sky again

00:18:40.520 --> 00:18:42.890
you can take any variation you want here

00:18:42.890 --> 00:18:44.840
grabbing the right big toes and

00:18:44.840 --> 00:18:47.120
straightening that leg long maybe just

00:18:47.120 --> 00:18:48.950
lifting doing a little leg lifts or even

00:18:48.950 --> 00:18:51.050
tree or if you're feeling crazy you can

00:18:51.050 --> 00:18:53.680
do some side crunches so that's all

00:18:53.680 --> 00:18:56.870
something to look forward to we're

00:18:56.870 --> 00:18:58.850
breathing deep breathing breathing

00:18:58.850 --> 00:18:59.300
breathing

00:18:59.300 --> 00:19:01.610
meet your edge wherever it is maybe

00:19:01.610 --> 00:19:02.930
you've already met and you're in Child's

00:19:02.930 --> 00:19:05.870
Pose but keep breathing and then exhale

00:19:05.870 --> 00:19:09.890
we'll release same thing send it back

00:19:09.890 --> 00:19:11.900
Child's Pose palms are gonna come out

00:19:11.900 --> 00:19:13.340
just give a little wrist relief here as

00:19:13.340 --> 00:19:17.200
we walk the elbows forward and relax huh

00:19:17.200 --> 00:19:20.330
nice work my friends super strong really

00:19:20.330 --> 00:19:34.550
nice neat breathing just slowly release

00:19:34.550 --> 00:19:38.450
the fingertips down and we're gonna come

00:19:38.450 --> 00:19:42.010
to our bellies once again

00:19:46.110 --> 00:19:48.460
palms come underneath the shoulders when

00:19:48.460 --> 00:19:50.740
you arrive and once again we inhale lift

00:19:50.740 --> 00:19:55.710
up baby Cobra exhale forehead to the mat

00:19:55.710 --> 00:19:57.460
this time we're gonna reach the

00:19:57.460 --> 00:20:00.820
fingertips down inhale in exhale locust

00:20:00.820 --> 00:20:03.190
lifting the legs lifting the fingertips

00:20:03.190 --> 00:20:06.640
we float we fly we don't crunch the back

00:20:06.640 --> 00:20:08.049
of the neck here but keep it nice and

00:20:08.049 --> 00:20:10.419
long so once you get the hang of this

00:20:10.419 --> 00:20:12.730
pose you can draw your chin into your

00:20:12.730 --> 00:20:14.740
chest and send the gaze down feel free

00:20:14.740 --> 00:20:17.080
to move the limbs bring it more into

00:20:17.080 --> 00:20:19.600
your core here by inhaling reaching the

00:20:19.600 --> 00:20:21.460
fingertips forward or back or maybe just

00:20:21.460 --> 00:20:23.019
bending the knees so you don't have to

00:20:23.019 --> 00:20:25.570
stay static here in locust position you

00:20:25.570 --> 00:20:30.279
can find a little movement and we'll

00:20:30.279 --> 00:20:32.139
take one more breath here again meeting

00:20:32.139 --> 00:20:33.669
our edge you can also do a little risk

00:20:33.669 --> 00:20:37.210
therapy here rotating the wrist and then

00:20:37.210 --> 00:20:41.500
release hallelujah once again compress

00:20:41.500 --> 00:20:43.510
into the palms and send it all the way

00:20:43.510 --> 00:20:47.320
back extended Child's Pose or bellossom

00:20:47.320 --> 00:20:49.860
huh

00:20:52.860 --> 00:20:56.409
tuck your chin to your chest slowly roll

00:20:56.409 --> 00:20:57.909
it up again if this is not comfortable

00:20:57.909 --> 00:21:00.399
for your knees you can just come right

00:21:00.399 --> 00:21:03.490
on to your sit bones and we're going to

00:21:03.490 --> 00:21:05.110
take a little gentle twist just to wring

00:21:05.110 --> 00:21:06.549
it out right hand comes to the outer

00:21:06.549 --> 00:21:08.830
edge of the left thigh left fingertips

00:21:08.830 --> 00:21:10.500
come behind we sit up nice and tall

00:21:10.500 --> 00:21:14.740
inhaling exhale journey gently into your

00:21:14.740 --> 00:21:17.010
twist

00:21:23.400 --> 00:21:26.620
and take it through center and we move

00:21:26.620 --> 00:21:29.410
to the right inhale lift and lengthen

00:21:29.410 --> 00:21:34.770
and exhale journey into the twist

00:21:42.099 --> 00:21:45.049
beautiful slowly coming back to center

00:21:45.049 --> 00:21:47.389
I'm going to transition towards

00:21:47.389 --> 00:21:50.330
shavasana if you you feel like you're

00:21:50.330 --> 00:21:52.369
further along in your practice this

00:21:52.369 --> 00:21:55.879
would be a great place to open the heels

00:21:55.879 --> 00:21:59.049
come into vajrasana and maybe play with

00:21:59.049 --> 00:22:00.889
just go ahead and show you this really

00:22:00.889 --> 00:22:01.219
fast

00:22:01.219 --> 00:22:02.869
maybe play with walking the palms back

00:22:02.869 --> 00:22:05.659
keeping that lift in the heart if you

00:22:05.659 --> 00:22:10.159
are in a place in your practice where it

00:22:10.159 --> 00:22:12.379
makes sense to practice coming on to the

00:22:12.379 --> 00:22:14.299
heels you might do this I mean on to the

00:22:14.299 --> 00:22:16.789
elbows and then so on and so forth all

00:22:16.789 --> 00:22:18.529
the way to the flat back if you're new

00:22:18.529 --> 00:22:19.820
to the practice let this be something

00:22:19.820 --> 00:22:24.529
that you work towards so you might just

00:22:24.529 --> 00:22:26.929
take a couple moments and suped over us

00:22:26.929 --> 00:22:29.960
and I recline the hero or you might join

00:22:29.960 --> 00:22:33.080
me as we eat gently transition to our

00:22:33.080 --> 00:22:34.729
backs so I'm just gonna send the legs

00:22:34.729 --> 00:22:37.700
out long stretch stretch stretch wrists

00:22:37.700 --> 00:22:39.889
forward as I roll it down connecting to

00:22:39.889 --> 00:22:40.839
my core

00:22:40.839 --> 00:22:45.769
and then inhale all the way up exhale

00:22:45.769 --> 00:22:48.379
bending the elbows to cactus arms we

00:22:48.379 --> 00:22:53.950
release into the earth deep breath in

00:22:53.950 --> 00:23:00.739
Long breath out eventually making your

00:23:00.739 --> 00:23:04.549
way to shavasana taking any little

00:23:04.549 --> 00:23:06.950
movement twists happy baby anything at

00:23:06.950 --> 00:23:11.269
all along the way to get settled in and

00:23:11.269 --> 00:23:13.219
then when you finally arrive choosing to

00:23:13.219 --> 00:23:14.629
give yourself permission to just do

00:23:14.629 --> 00:23:17.659
absolutely nothing for at least three to

00:23:17.659 --> 00:23:23.679
five breaths finding stillness

00:23:24.030 --> 00:23:26.190
letting the breath return to its natural

00:23:26.190 --> 00:23:28.490
rhythm

00:23:30.440 --> 00:23:35.590
we relax let me let go

00:23:36.640 --> 00:23:38.720
namaste

00:23:38.720 --> 00:23:44.120
[Music]

00:23:44.120 --> 00:23:45.640
you

00:23:45.640 --> 00:23:48.909
[Music]