WEBVTT 00:00:00.030 --> 00:00:01.829 what's up everyone and welcome to 30 00:00:01.829 --> 00:00:04.110 days of yoga with Adriene I'm Adriene 00:00:04.110 --> 00:00:07.259 and today is day 3 can you believe it 00:00:07.259 --> 00:00:15.030 let's get started alright my friends 00:00:15.030 --> 00:00:16.350 today we're going to begin in a standing 00:00:16.350 --> 00:00:20.660 posture with the feet hip-width apart 00:00:20.660 --> 00:00:22.859 crazy I know you can be at the front of 00:00:22.859 --> 00:00:23.910 your mat even me in the middle your mat 00:00:23.910 --> 00:00:25.289 doesn't matter we're just gonna spend a 00:00:25.289 --> 00:00:26.789 little bit of time warming up nice and 00:00:26.789 --> 00:00:28.619 slow and this would be a great day to 00:00:28.619 --> 00:00:29.789 just kind of forget what you know about 00:00:29.789 --> 00:00:34.079 yoga and enjoy exploring your body we're 00:00:34.079 --> 00:00:35.130 gonna get a little bit of a workout 00:00:35.130 --> 00:00:36.420 we're gonna connect to the abdominals 00:00:36.420 --> 00:00:38.129 but really I invite you today to just 00:00:38.129 --> 00:00:39.510 kind of forget what you know about yoga 00:00:39.510 --> 00:00:41.879 and discover something new about 00:00:41.879 --> 00:00:42.840 yourself 00:00:42.840 --> 00:00:44.670 and see what the practice serves up 00:00:44.670 --> 00:00:47.129 today so feet are hip-width apart I'm 00:00:47.129 --> 00:00:50.550 gonna gather up that energy from the 00:00:50.550 --> 00:00:54.360 arches of the feet and arrive here in 00:00:54.360 --> 00:00:56.460 Mountain Pose I'll let you choose 00:00:56.460 --> 00:00:57.809 whether if you need a little more 00:00:57.809 --> 00:00:59.340 grounding or maybe you're feeling a 00:00:59.340 --> 00:01:03.660 little tired even a little dizzy off 00:01:03.660 --> 00:01:05.659 balance might bring the palms together 00:01:05.659 --> 00:01:08.549 if you're like yeah third day of yoga 00:01:08.549 --> 00:01:12.750 feeling it might open the palms try to 00:01:12.750 --> 00:01:15.060 avoid the zipped up feeling just kind of 00:01:15.060 --> 00:01:20.850 open up so we're here we're here and we 00:01:20.850 --> 00:01:23.580 close the eyes I'll guide you through 00:01:23.580 --> 00:01:25.350 this next bit with my voice you don't 00:01:25.350 --> 00:01:26.700 need to look at the video just close 00:01:26.700 --> 00:01:28.710 your eyes go inward and we're just gonna 00:01:28.710 --> 00:01:31.439 gently rock front to back so a slow 00:01:31.439 --> 00:01:34.470 shift of the weights back and forth and 00:01:34.470 --> 00:01:36.060 especially with the eyes closed and 00:01:36.060 --> 00:01:37.110 especially if you're new to the practice 00:01:37.110 --> 00:01:40.729 you might feel this like little feeling 00:01:40.729 --> 00:01:42.960 and I only bring it up to say that's 00:01:42.960 --> 00:01:45.450 normal and we're here to kind of put 00:01:45.450 --> 00:01:48.509 ourselves off balance a bit explore 00:01:48.509 --> 00:01:51.450 where we are distributing our weight and 00:01:51.450 --> 00:01:54.270 how that informs the way we stand will 00:01:54.270 --> 00:01:57.710 walk live breathe dance 00:01:58.040 --> 00:02:00.479 so after you've shifted weight a little 00:02:00.479 --> 00:02:00.780 bit 00:02:00.780 --> 00:02:05.939 front to back side to side we'll come 00:02:05.939 --> 00:02:07.950 back to Center a place that feels like 00:02:07.950 --> 00:02:10.080 Center to you where we align head over 00:02:10.080 --> 00:02:13.099 heart heart over pelvis 00:02:18.230 --> 00:02:20.600 begin to deepen the breath here nice 00:02:20.600 --> 00:02:24.870 deep breath in through the nose and out 00:02:24.870 --> 00:02:27.230 through the nose 00:02:29.960 --> 00:02:35.430 drink it in notice how deepening the 00:02:35.430 --> 00:02:37.860 breath can affect some small little 00:02:37.860 --> 00:02:39.780 micro movements or affect the shoulders 00:02:39.780 --> 00:02:44.070 the neck and inspire some little micro 00:02:44.070 --> 00:02:53.580 movements keep breathing deep conscious 00:02:53.580 --> 00:02:55.920 full breaths we're gonna drop the chin 00:02:55.920 --> 00:02:59.280 to the chest here eyes can stay closed 00:02:59.280 --> 00:03:02.940 here and just notice when you drop your 00:03:02.940 --> 00:03:04.710 chin to your chest if your pelvis begins 00:03:04.710 --> 00:03:06.240 to kind of spill out of alignment here 00:03:06.240 --> 00:03:08.990 so you can keep it underneath you again 00:03:08.990 --> 00:03:12.080 heart and pelvis still in line here 00:03:12.080 --> 00:03:14.910 breathe relax your shoulders down away 00:03:14.910 --> 00:03:19.250 from the ears and then nice and slow 00:03:19.250 --> 00:03:21.930 soft gaze or eyes closed I'm just going 00:03:21.930 --> 00:03:24.300 to send my nose up towards the sky and 00:03:24.300 --> 00:03:26.160 then my chin to my chest so I'm making 00:03:26.160 --> 00:03:31.140 this yes movement and resisting there's 00:03:31.140 --> 00:03:33.480 two kind of speed it up which I do in 00:03:33.480 --> 00:03:35.100 class all the time I'm like yes teacher 00:03:35.100 --> 00:03:37.620 let's rock and roll but really slow it 00:03:37.620 --> 00:03:44.880 down here and then back to Center we go 00:03:44.880 --> 00:03:51.120 and then we take it left to right and 00:03:51.120 --> 00:03:53.190 it's amazing how it seems like we're not 00:03:53.190 --> 00:03:54.989 doing a lot and we're gonna you know 00:03:54.989 --> 00:03:56.459 we're gonna get to those ABS today and 00:03:56.459 --> 00:03:59.100 all that jazz a promise but a little bit 00:03:59.100 --> 00:04:01.260 goes a long way a little neck hygiene it 00:04:01.260 --> 00:04:04.440 goes a long way keep the shoulders 00:04:04.440 --> 00:04:08.100 relaxing down and then we'll bring it 00:04:08.100 --> 00:04:09.600 back to Center awesome draw the palms 00:04:09.600 --> 00:04:11.400 together at your heart thank you for 00:04:11.400 --> 00:04:12.330 joining me today 00:04:12.330 --> 00:04:15.239 namaste okay here we go keep the sternum 00:04:15.239 --> 00:04:17.310 lifting to the thumbs I'm gonna slowly 00:04:17.310 --> 00:04:19.978 draw my right knee up towards my pinkies 00:04:19.978 --> 00:04:21.289 inhale 00:04:21.289 --> 00:04:24.090 exhale flex your right foot and slowly 00:04:24.090 --> 00:04:27.509 lower it down whoo shift your weight 00:04:27.509 --> 00:04:30.030 inhale left knee comes up flex your left 00:04:30.030 --> 00:04:31.470 foot squeeze your left knee all the way 00:04:31.470 --> 00:04:34.289 up towards your pinkies and Oh exhales 00:04:34.289 --> 00:04:36.000 now that's what's gonna happen we're 00:04:36.000 --> 00:04:37.979 gonna lose balance and fall if you fall 00:04:37.979 --> 00:04:40.560 don't worry I'll catch you but see if 00:04:40.560 --> 00:04:42.389 you can move it a nice constant rate of 00:04:42.389 --> 00:04:45.060 speed not only is this awesome for the 00:04:45.060 --> 00:04:46.949 sacrum and kind of stabilizing the hips 00:04:46.949 --> 00:04:48.870 but this just kind of gets us working 00:04:48.870 --> 00:04:51.030 into those intrinsic muscles here nice 00:04:51.030 --> 00:04:54.120 and slow when you get bored see if you 00:04:54.120 --> 00:04:56.039 can expand your awareness to your neck 00:04:56.039 --> 00:05:00.120 to your shoulders you can kind of notice 00:05:00.120 --> 00:05:03.570 these trembling spots maybe for me it's 00:05:03.570 --> 00:05:07.080 about right there and I'm also bringing 00:05:07.080 --> 00:05:12.780 a mindfulness into the feet and release 00:05:12.780 --> 00:05:14.580 let's do one more on each side nice and 00:05:14.580 --> 00:05:21.500 slow squeezing all the way up up up up 00:05:22.940 --> 00:05:25.710 holding on to a Drishti a little focal 00:05:25.710 --> 00:05:28.320 point perhaps on the ground or even on 00:05:28.320 --> 00:05:32.970 your video screen and then we release 00:05:32.970 --> 00:05:35.940 awesome take a second to lift the 00:05:35.940 --> 00:05:42.240 sternum observe your breath then we'll 00:05:42.240 --> 00:05:44.039 drop the fingertips down to come up so 00:05:44.039 --> 00:05:46.620 down and then we inhale reach it all the 00:05:46.620 --> 00:05:48.690 way up full body stretch here volcano 00:05:48.690 --> 00:05:51.509 pose so you can keep the feet wide here 00:05:51.509 --> 00:05:52.830 about hip width apart and we're gonna 00:05:52.830 --> 00:05:55.289 bring the pinkies in so dial those 00:05:55.289 --> 00:05:57.050 pinkies in and drop the shoulders down 00:05:57.050 --> 00:05:59.969 we open up like a superhero here through 00:05:59.969 --> 00:06:03.840 the chest and we draw the navel in 00:06:03.840 --> 00:06:06.690 slightly pull the thumbs back if you 00:06:06.690 --> 00:06:08.880 have a space here otherwise you can keep 00:06:08.880 --> 00:06:10.349 the shoulders forward so we're just 00:06:10.349 --> 00:06:14.159 slowly creating space here and then oh 00:06:14.159 --> 00:06:15.719 my god have you ever seen that TED talk 00:06:15.719 --> 00:06:17.400 about the power of shape and stuff like 00:06:17.400 --> 00:06:19.590 if this isn't a I'm amazing shape I 00:06:19.590 --> 00:06:20.759 don't know what it is so even if you're 00:06:20.759 --> 00:06:22.409 having a rough day take a full present 00:06:22.409 --> 00:06:26.219 breath in here I'm amazing and exhale 00:06:26.219 --> 00:06:28.849 rain it down 00:06:29.670 --> 00:06:31.930 awesome hands come to the waistline and 00:06:31.930 --> 00:06:33.940 now I'm gonna heel-toe heel-toe my feet 00:06:33.940 --> 00:06:36.730 seize in so the arches of the feet come 00:06:36.730 --> 00:06:39.640 to kiss together and we zip up kind of 00:06:39.640 --> 00:06:41.890 zipper up through the lower body so I'm 00:06:41.890 --> 00:06:43.960 not creating tension and the glutes or 00:06:43.960 --> 00:06:46.060 the thighs but I am kind of you know 00:06:46.060 --> 00:06:47.620 finding that lift in the kneecaps and 00:06:47.620 --> 00:06:50.410 that energetic pull up again we find 00:06:50.410 --> 00:06:52.750 this upward current of energy kind of a 00:06:52.750 --> 00:06:55.240 superhero pose here I use my thumb's 00:06:55.240 --> 00:06:57.610 here just can I remind myself to tuck 00:06:57.610 --> 00:07:04.120 the pelvis in and then I'm going to 00:07:04.120 --> 00:07:07.000 slowly draw my right knee up towards my 00:07:07.000 --> 00:07:08.740 heart this time squeezing it all the way 00:07:08.740 --> 00:07:09.820 up towards heart hands stay on the 00:07:09.820 --> 00:07:12.360 waistline for a little grounding down 00:07:12.360 --> 00:07:16.270 then I'm gonna take my right hand to my 00:07:16.270 --> 00:07:19.390 right shin sink up as you inhale in 00:07:19.390 --> 00:07:21.690 exhale draw the right knee out 00:07:21.690 --> 00:07:24.070 keep the head left hand on the waistline 00:07:24.070 --> 00:07:26.890 or send the left fingertips out so we're 00:07:26.890 --> 00:07:27.910 definitely working on balance today 00:07:27.910 --> 00:07:30.520 gather that energy yeah opening up 00:07:30.520 --> 00:07:32.080 through the hip pelvis is going to want 00:07:32.080 --> 00:07:34.419 to come out isn't this an attractive 00:07:34.419 --> 00:07:37.180 yoga pose and instead I'm going to 00:07:37.180 --> 00:07:38.740 counter that by softening my left knee 00:07:38.740 --> 00:07:42.160 and drawing my pelvis in you can rotate 00:07:42.160 --> 00:07:44.440 the right ankle one way and then the 00:07:44.440 --> 00:07:52.960 other and then I'll slowly release my 00:07:52.960 --> 00:07:54.610 right arm to the ground send my right 00:07:54.610 --> 00:07:56.740 excuse me my right leg to the ground and 00:07:56.740 --> 00:08:00.070 release my right fingertips out deep 00:08:00.070 --> 00:08:05.290 breath in long exhale out inhale reach 00:08:05.290 --> 00:08:08.080 the fingertips up shift your weight now 00:08:08.080 --> 00:08:10.780 to your right foot and on an exhale I'm 00:08:10.780 --> 00:08:12.700 going to bring my left knee and my right 00:08:12.700 --> 00:08:16.720 elbow together inhale extend 00:08:16.720 --> 00:08:18.820 straighten your legs straighten your arm 00:08:18.820 --> 00:08:23.350 and exhale left knee to right elbow now 00:08:23.350 --> 00:08:25.120 here's again where that Drishti that 00:08:25.120 --> 00:08:27.460 focal point is helpful hand can stay on 00:08:27.460 --> 00:08:31.600 the waistline as well or out and we 00:08:31.600 --> 00:08:33.549 begin to connect to our core slow 00:08:33.549 --> 00:08:35.349 mindful movement it's really easy to 00:08:35.349 --> 00:08:36.700 kind of want to speed this up and just 00:08:36.700 --> 00:08:38.530 get the workout so I encourage you to 00:08:38.530 --> 00:08:41.669 slow it down it's child 00:08:42.039 --> 00:08:46.250 inhale extend I want a pretty old piece 00:08:46.250 --> 00:08:57.440 of wood here the floor squeezing in and 00:08:57.440 --> 00:08:58.970 let's do one more spread the fingertips 00:08:58.970 --> 00:09:01.760 and toes really drawing that knee up to 00:09:01.760 --> 00:09:03.170 the elbow squeeze squeeze squeeze 00:09:03.170 --> 00:09:06.649 squeeze and then we release awesome come 00:09:06.649 --> 00:09:07.940 back to your Mountain Pose 00:09:07.940 --> 00:09:12.320 and shake it off great hands come to the 00:09:12.320 --> 00:09:14.120 waistline and we walk the feet seize 00:09:14.120 --> 00:09:19.700 together great press into all four 00:09:19.700 --> 00:09:21.500 corners of your right foot and slowly 00:09:21.500 --> 00:09:23.329 peel the left knee up so we're gonna 00:09:23.329 --> 00:09:24.800 squeeze squeeze squeeze it up towards 00:09:24.800 --> 00:09:27.649 the heart so a lot going on here if 00:09:27.649 --> 00:09:30.170 you're feeling like and then really see 00:09:30.170 --> 00:09:31.550 if you can press away from the earth 00:09:31.550 --> 00:09:34.640 find that full body connection left palm 00:09:34.640 --> 00:09:37.790 comes to the left shin whew squeezing 00:09:37.790 --> 00:09:39.649 into the midline for stability inhale 00:09:39.649 --> 00:09:41.510 think up and over as you now open out 00:09:41.510 --> 00:09:47.510 through the left side notice I'm keeping 00:09:47.510 --> 00:09:49.430 a brightness awareness in this foot you 00:09:49.430 --> 00:09:51.050 might rotate that ankle again one way 00:09:51.050 --> 00:09:59.000 and then the other take one more breath 00:09:59.000 --> 00:10:00.589 in here careful not to collapse into 00:10:00.589 --> 00:10:01.670 this hip so if you're feeling a lot of 00:10:01.670 --> 00:10:04.779 pressure here remember that upward lift 00:10:04.779 --> 00:10:08.810 and then we'll slowly relax the left 00:10:08.810 --> 00:10:14.480 foot down and mmm maybe you just notice 00:10:14.480 --> 00:10:16.540 how you feel in the hips 00:10:16.540 --> 00:10:18.620 alright core connection on the other 00:10:18.620 --> 00:10:21.500 side we inhale send the fingertips all 00:10:21.500 --> 00:10:28.670 the way out and then up and now shifting 00:10:28.670 --> 00:10:30.199 your weight to the left foot now inhale 00:10:30.199 --> 00:10:34.339 in exhale left elbow to right knee right 00:10:34.339 --> 00:10:37.040 you really squeezes up we engage the 00:10:37.040 --> 00:10:39.399 abdominal wall and we move nice and slow 00:10:39.399 --> 00:10:41.959 inhale extend spread the fingertips 00:10:41.959 --> 00:10:45.240 spread the toes and exhale 00:10:45.240 --> 00:10:48.540 rounding it in oh yeah inhale keep the 00:10:48.540 --> 00:10:56.209 shoulders down and exhale inhale extend 00:10:56.209 --> 00:11:03.060 whoa and exhale elbow to knee so the big 00:11:03.060 --> 00:11:04.500 toe can touch here are the earth for 00:11:04.500 --> 00:11:07.800 stability but for a more fiery practice 00:11:07.800 --> 00:11:11.180 in your core can keep those toes lifted 00:11:11.180 --> 00:11:19.190 let's do one more wherever you are and 00:11:19.190 --> 00:11:22.529 then slowly we release and we shake it 00:11:22.529 --> 00:11:30.149 off awesome so if you're not at the head 00:11:30.149 --> 00:11:31.560 of your mat walk to the head of your mat 00:11:31.560 --> 00:11:37.529 now head of your mat and whenever you're 00:11:37.529 --> 00:11:39.060 ready whenever you arrive inhale reach 00:11:39.060 --> 00:11:41.310 the fingertips all the way up towards 00:11:41.310 --> 00:11:44.100 the sky on an exhale bend the knees 00:11:44.100 --> 00:11:48.990 generously and we forward full take a 00:11:48.990 --> 00:11:51.540 second here to let the blood rush down 00:11:51.540 --> 00:11:54.660 to the brain find what feels good 00:11:54.660 --> 00:11:57.839 clasping the elbows a little left to 00:11:57.839 --> 00:12:01.600 right here bending the knees generously 00:12:01.600 --> 00:12:04.700 [Applause] 00:12:10.190 --> 00:12:12.530 then whenever you're ready release the 00:12:12.530 --> 00:12:14.630 arms and we'll inhale lift up to that 00:12:14.630 --> 00:12:16.610 flat back position keep it nice and slow 00:12:16.610 --> 00:12:21.380 and exhale slide it down great from here 00:12:21.380 --> 00:12:22.670 we're gonna step the right foot back 00:12:22.670 --> 00:12:26.720 come into your low lunge stay light on 00:12:26.720 --> 00:12:27.530 the fingertips 00:12:27.530 --> 00:12:30.340 inhale heart radiates forward smile 00:12:30.340 --> 00:12:33.290 exhale plant the palms slide the left 00:12:33.290 --> 00:12:36.590 toes back to plank or half plank inhale 00:12:36.590 --> 00:12:38.630 in exhale pull the elbows back and 00:12:38.630 --> 00:12:42.170 slowly lower down inhale lift up to 00:12:42.170 --> 00:12:45.650 Cobra keep it smooth and soft exhale 00:12:45.650 --> 00:12:50.030 release inhale in exhale to downward 00:12:50.030 --> 00:12:52.720 facing dog 00:12:52.810 --> 00:12:59.750 deep breath in and deep breath out step 00:12:59.750 --> 00:13:01.700 the right foot up into your lunge and 00:13:01.700 --> 00:13:04.640 again light on the fingertips inhale 00:13:04.640 --> 00:13:06.560 loop the shoulders let your heart open 00:13:06.560 --> 00:13:09.440 towards the front of your mat smile take 00:13:09.440 --> 00:13:12.320 a deep breath in and then on an exhale 00:13:12.320 --> 00:13:15.020 we'll plant the palms slide the right 00:13:15.020 --> 00:13:16.640 toes back vinyasa 00:13:16.640 --> 00:13:20.000 so half push-up or top of a push-up here 00:13:20.000 --> 00:13:22.130 choose your own adventure move with your 00:13:22.130 --> 00:13:28.870 breath and on an exhale send it back 00:13:28.870 --> 00:13:31.510 downward facing dog 00:13:31.510 --> 00:13:33.620 so we're gonna drop through the left 00:13:33.620 --> 00:13:35.870 heel now bringing it back to the core 00:13:35.870 --> 00:13:37.340 and the hips I'm going to bend my right 00:13:37.340 --> 00:13:39.140 knee and I'm gonna lift it up and 00:13:39.140 --> 00:13:41.800 withdraw slow circles with my right knee 00:13:41.800 --> 00:13:50.360 one way and then the other full body 00:13:50.360 --> 00:13:52.850 strengthener here stick with it use your 00:13:52.850 --> 00:13:58.910 breath to get through to move with then 00:13:58.910 --> 00:14:00.410 we'll take that right knee hug it all 00:14:00.410 --> 00:14:02.450 the way up and in towards the heart and 00:14:02.450 --> 00:14:04.220 then step the right foot down as you 00:14:04.220 --> 00:14:07.070 pivot on the back foot and rise up tall 00:14:07.070 --> 00:14:09.650 warrior one front knees bent we reach 00:14:09.650 --> 00:14:13.540 the fingertips high up towards the sky 00:14:15.620 --> 00:14:18.180 tuck the pelvis take a deep breath in 00:14:18.180 --> 00:14:21.810 and then exhale open out warrior two 00:14:21.810 --> 00:14:23.370 maybe you're just your stance maybe 00:14:23.370 --> 00:14:25.350 you're just fine sink even in that front 00:14:25.350 --> 00:14:27.570 knee send energy out through the 00:14:27.570 --> 00:14:35.610 fingertips beautiful now straighten 00:14:35.610 --> 00:14:37.680 through that front leg turn the right 00:14:37.680 --> 00:14:40.460 toes in so now we have both big toes 00:14:40.460 --> 00:14:42.840 coming in towards each other we'll draw 00:14:42.840 --> 00:14:44.400 the hands to the waistline here again 00:14:44.400 --> 00:14:47.070 tuck the pelvis inhale in and exhale 00:14:47.070 --> 00:14:50.010 wide legged forward fold try to maintain 00:14:50.010 --> 00:14:53.250 that flat back as long as you can stay 00:14:53.250 --> 00:14:55.200 listening present aware and then 00:14:55.200 --> 00:14:59.490 whenever you're ready release hands can 00:14:59.490 --> 00:15:00.690 you come to the earth or fingertips 00:15:00.690 --> 00:15:04.770 maybe we stay up nice and tall here or 00:15:04.770 --> 00:15:07.050 maybe we're ready to plant the palms 00:15:07.050 --> 00:15:10.440 bend the elbows and walk them the palms 00:15:10.440 --> 00:15:15.600 in line with the arches of the feet and 00:15:15.600 --> 00:15:17.550 maybe in time then we draw the crown of 00:15:17.550 --> 00:15:18.780 the head to the earth if you're nowhere 00:15:18.780 --> 00:15:20.640 near here yet don't worry it takes time 00:15:20.640 --> 00:15:22.950 it takes so much practice so just 00:15:22.950 --> 00:15:24.360 wanting to give a little option for 00:15:24.360 --> 00:15:29.570 everyone but stay positive stay present 00:15:29.570 --> 00:15:31.680 wherever you are take one more deep 00:15:31.680 --> 00:15:35.580 breath in and then on an exhale press 00:15:35.580 --> 00:15:37.680 into the outer edges of your feet bring 00:15:37.680 --> 00:15:39.600 your hands back to your waistline and 00:15:39.600 --> 00:15:42.150 then on your next breath in we open up 00:15:42.150 --> 00:15:45.350 lifting the heart up towards the sky 00:15:45.350 --> 00:15:48.000 there's that superhero pose again huh 00:15:48.000 --> 00:15:51.840 there's where I eat my hair pardon me 00:15:51.840 --> 00:15:53.540 and then I'm gonna turn the left toes in 00:15:53.540 --> 00:15:56.220 excuse me left toes out right toes are 00:15:56.220 --> 00:15:58.380 in coming into our warrior two really 00:15:58.380 --> 00:16:02.040 strong here sending energy out past the 00:16:02.040 --> 00:16:05.100 fingertips deep breath in Long breath 00:16:05.100 --> 00:16:09.330 out and then reversing making your way 00:16:09.330 --> 00:16:11.490 back to the ground by first coming into 00:16:11.490 --> 00:16:12.930 that warrior one so I drop the right 00:16:12.930 --> 00:16:15.750 fingertips down to come up inhale in a 00:16:15.750 --> 00:16:23.130 long exhale out warrior one I say it 00:16:23.130 --> 00:16:25.770 worried you warrior one 00:16:25.770 --> 00:16:29.710 inhale in go ahead and pivot on off this 00:16:29.710 --> 00:16:31.330 right heel excuse me come on to your 00:16:31.330 --> 00:16:33.640 toes and then rain it down as you come 00:16:33.640 --> 00:16:37.660 back to your runners lunge great this 00:16:37.660 --> 00:16:38.950 time we're gonna press into the palms 00:16:38.950 --> 00:16:42.370 lift the left foot up bring the left 00:16:42.370 --> 00:16:44.860 knee all the way up and we draw circles 00:16:44.860 --> 00:16:51.160 now here one way nice and strong anchor 00:16:51.160 --> 00:16:52.510 down through the right heel and then the 00:16:52.510 --> 00:16:57.580 other reverse your circle Judyann Abunda 00:16:57.580 --> 00:16:59.710 we draw the navel in towards the spine 00:16:59.710 --> 00:17:01.630 so we're not just loose in the belly but 00:17:01.630 --> 00:17:05.589 engaged and then we release the left 00:17:05.589 --> 00:17:07.270 foot down we take a deep breath in 00:17:07.270 --> 00:17:09.670 through the nose and exhale out through 00:17:09.670 --> 00:17:13.599 the mouth one more time just like that 00:17:13.599 --> 00:17:17.140 inhale in and exhale out through the 00:17:17.140 --> 00:17:21.150 mouth awesome slowly lower to the knees 00:17:21.150 --> 00:17:27.010 and take a slow release extended Child's 00:17:27.010 --> 00:17:35.350 Pose press into the tops of the feet 00:17:35.350 --> 00:17:37.630 nice and easy we tuck the chin to the 00:17:37.630 --> 00:17:40.960 chest and we roll our up and we come to 00:17:40.960 --> 00:17:42.340 seated so you can use your hands to 00:17:42.340 --> 00:17:44.650 guide you we're going to come to seated 00:17:44.650 --> 00:17:47.170 and we're going to return once again to 00:17:47.170 --> 00:17:50.250 this shape with the hands behind the 00:17:50.250 --> 00:17:55.780 thighs I inhale loop the shoulders lift 00:17:55.780 --> 00:17:59.920 my heart smile sit up tall I sip on you 00:17:59.920 --> 00:18:02.350 out and then I'm gonna come here yes 00:18:02.350 --> 00:18:06.010 checking in maybe I'm slowly beginning 00:18:06.010 --> 00:18:09.400 to put less weight in my arms and I can 00:18:09.400 --> 00:18:11.290 stay here I can reach my fingertips all 00:18:11.290 --> 00:18:15.070 the way up inhale in exhale bring the 00:18:15.070 --> 00:18:17.590 palms together up and over towards the 00:18:17.590 --> 00:18:19.630 left side of your mat straighten through 00:18:19.630 --> 00:18:22.780 the right leg you might know my image of 00:18:22.780 --> 00:18:23.890 you might have heard me talk about 00:18:23.890 --> 00:18:24.790 holding Symba 00:18:24.790 --> 00:18:26.020 over the rock here so we're keeping an 00:18:26.020 --> 00:18:28.600 extension we're not just like but we're 00:18:28.600 --> 00:18:31.500 really keeping that full-body experience 00:18:31.500 --> 00:18:33.790 and I'll screw it let's just all have 00:18:33.790 --> 00:18:35.500 Simba here and take some butt up and 00:18:35.500 --> 00:18:37.480 over through Center and then to the 00:18:37.480 --> 00:18:38.600 right press through your 00:18:38.600 --> 00:18:41.179 foot now strong only gonna do this three 00:18:41.179 --> 00:18:43.039 times nice and slow so here we go second 00:18:43.039 --> 00:18:45.530 round all the way up and over you can 00:18:45.530 --> 00:18:49.970 also have the palms here namaste inhale 00:18:49.970 --> 00:18:50.679 through Center 00:18:50.679 --> 00:18:54.860 and exhale to the right and only one 00:18:54.860 --> 00:18:56.960 more round here we go inhale keep your 00:18:56.960 --> 00:18:57.740 heart lifted 00:18:57.740 --> 00:19:02.600 exhale inhale up through Center lift 00:19:02.600 --> 00:19:06.320 your heart and exhale final one great 00:19:06.320 --> 00:19:08.090 inhale don't give up yet reaching all 00:19:08.090 --> 00:19:09.620 the way up through Center bring the 00:19:09.620 --> 00:19:12.200 hands behind you and we rock it back 00:19:12.200 --> 00:19:13.490 excuse me hands behind the legs and we 00:19:13.490 --> 00:19:16.159 rock it back rock it a couple times if 00:19:16.159 --> 00:19:22.190 it feels good maybe you take a second to 00:19:22.190 --> 00:19:24.380 rock the toes all the way back into a 00:19:24.380 --> 00:19:31.520 plow pose and then together we'll send 00:19:31.520 --> 00:19:34.370 ourselves on the mat bringing the soles 00:19:34.370 --> 00:19:36.770 of the feet together and the knees nice 00:19:36.770 --> 00:19:41.570 and wide soup the bodycon awesome hands 00:19:41.570 --> 00:19:46.400 come to the belly and we rest softening 00:19:46.400 --> 00:19:47.900 through the bole of the pelvis letting 00:19:47.900 --> 00:19:49.549 the tops of the thighs grow nice and 00:19:49.549 --> 00:19:56.539 heavy gentle release and the hips find 00:19:56.539 --> 00:19:59.049 your breath 00:20:15.299 --> 00:20:18.190 slowly taking the finger tips now to the 00:20:18.190 --> 00:20:20.140 outer edges of the thigh so we draw the 00:20:20.140 --> 00:20:23.590 knees together press off up through the 00:20:23.590 --> 00:20:27.220 toes and we hug the lower back down to 00:20:27.220 --> 00:20:29.950 the earth so scoop the tailbone up soles 00:20:29.950 --> 00:20:31.870 of the feet now become parallel to the 00:20:31.870 --> 00:20:33.970 ceiling we grab the inner arches here 00:20:33.970 --> 00:20:36.130 for a little stirrup posture or happy 00:20:36.130 --> 00:20:40.240 baby pose so I welcome a little movement 00:20:40.240 --> 00:20:41.529 here but definitely play with your 00:20:41.529 --> 00:20:46.299 pelvis so we rock the tailbone down away 00:20:46.299 --> 00:20:49.929 from the base of the spine you might 00:20:49.929 --> 00:20:52.029 grab the outer arches it's getting outer 00:20:52.029 --> 00:20:55.809 edges of the feet you might relax your 00:20:55.809 --> 00:21:03.789 shoulders so you can just play here and 00:21:03.789 --> 00:21:05.230 we'll take one more breath wherever you 00:21:05.230 --> 00:21:10.799 are and use an exhale to slowly release 00:21:10.799 --> 00:21:13.690 draw the knees together palms come to 00:21:13.690 --> 00:21:15.309 the kneecaps and we just draw slow 00:21:15.309 --> 00:21:19.740 circles here one way and then the other 00:21:19.740 --> 00:21:24.299 you can close your eyes here 00:21:29.270 --> 00:21:31.470 and then we'll come to hug the knees 00:21:31.470 --> 00:21:33.600 into the chest deep flexion here in the 00:21:33.600 --> 00:21:36.060 spine as I inhale in exhale draw the 00:21:36.060 --> 00:21:38.250 nose all the way up you might grab the 00:21:38.250 --> 00:21:41.190 arches of the feet here relax the 00:21:41.190 --> 00:21:44.760 shoulders down even if the nose comes 00:21:44.760 --> 00:21:46.290 nowhere close to touching the knees we 00:21:46.290 --> 00:21:48.900 can still visualize this beautiful space 00:21:48.900 --> 00:21:50.660 between each vertebra here with the nice 00:21:50.660 --> 00:21:53.430 support of the earth take one more 00:21:53.430 --> 00:21:59.400 breath and then we release soup to 00:21:59.400 --> 00:22:01.890 baddha konasana so I'll give you the 00:22:01.890 --> 00:22:03.720 option here you can stay here as you 00:22:03.720 --> 00:22:06.240 settle in for a little relaxation 00:22:06.240 --> 00:22:10.140 a little bit of a Yin posture here just 00:22:10.140 --> 00:22:12.450 kind of allowing a slow release in the 00:22:12.450 --> 00:22:16.860 hips and the pelvis often ingrained so 00:22:16.860 --> 00:22:19.230 stay here or begin to slide the legs out 00:22:19.230 --> 00:22:25.190 one at a time spilling the right arm 00:22:25.190 --> 00:22:29.880 left and taking this moment to get 00:22:29.880 --> 00:22:30.490 settled in 00:22:30.490 --> 00:22:32.070 [Music] 00:22:32.070 --> 00:22:39.519 for us take a deep breath in on it 00:22:39.519 --> 00:22:41.679 exhale relax the weight of your body 00:22:41.679 --> 00:22:46.210 completely and fully into the mat give 00:22:46.210 --> 00:22:53.730 thanks for this moment I must say 00:22:56.080 --> 00:23:04.688 [Music]