WEBVTT

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- Hello everyone.
Welcome to Yoga With Adriene.

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I am Adriene and today

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we have an awesome
yoga for beginners practice

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called the
"Foundations of Ease".

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So this is a really digestible
practice that might be perfect

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for someone who is super duper
brand-new to the practice or

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if you're making your return,
say you took some yoga classes

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back in the day and now
you're wanting to start an

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at-home yoga practice.

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I hope that the session can
be a reminder to all of us to

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continue to marry ease with
all the effort we're putting in.

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So bring a
blanket if you have one,

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hop into something
comfy and let's get started.

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(upbeat music)

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Alrighty, my friend, welcome.

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We're gonna begin
today's practice seated.

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If you like, I highly recommend
lifting your hips up with a

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blanket or if you
have a yoga block,

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great, but you don't
need anything fancy.

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You can even use a thick towel
or maybe even a couch cushion.

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Gonna sit up on top of 
something to get the hips a

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little bit higher
than the femur,

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the thigh bone,
the rest of your legs.

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This is gonna allow us to find
a little bit more ease when it

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comes to sitting
up nice and tall,

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improving that posture and kind
of coming into our bodies in a

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way that feels good,
that feels efficient.

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Like we're carrying ourselves
around in a way that isn't

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painful and that feels
like it's working for us,

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right, rather than against us.

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That said, if you're coming
into this shape and you're like

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"Ooh, man. I feel like my
shoulders are rounding over.

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"It's super hard to lift my
chest," don't worry, right?

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That's why we're here.

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To begin, to start with some
fundamentals of ease and really

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just go over a nice like
holistic practice that's gonna

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help you getting your 
groove again. Right?

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Or if you're starting this
practice for the first time,

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welcome.

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So glad you're here.

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So wherever you are,
hopefully by now,

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we've come into a
seat of your choice.

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We're going to just lengthen up
through the crown best you can.

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Relax your shoulders
down as much as you can.

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These little
adjustments right away.

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Bringing more
ease into the shape.

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And then as you
feel comfortable,

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I'll invite you to close your
eyes here or you can soften your

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gaze just gently
down past your nose.

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Coming to a soft gaze.

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So there's an opportunity here
to close the eyes or just soften

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the eyelids so that we
can begin to tune in.

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And go inside, if you will.

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So letting the day,
the external world,

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just kind of soften

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for a bit here 
and giving yourself

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permission to really

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check in, go inward.

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When we give ourselves this
opportunity to kind of tune in

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before we start
moving on the mat,

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it really influences the
way we move and the benefits,

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kind of the nutrients
we receive from our practice.

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So take a deep breath in here.

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And that's really the first
fundamental is just allowing

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yourself to go inward.

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And it's gonna feel different,
look different everyday.

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But starting your practice with
a tiny moment of just checking

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in with your body, noticing...

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Start to gently
deepen your breath here.

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Again, just moving into
this role of the observer.

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Versus landing here ready
to accomplish something.

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Are you gonna kick some butt?
Probably.

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Are you gonna
find what feels good?

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Are we gonna stretch?
Are we gonna tone?

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Are we gonna strengthen
each time we come on the mat?

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Most likely you're gonna
find one of those things

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if not all of them.

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But the first fundamental of
ease is really taking a moment

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to tune in and remembering to
check in and see where you are.

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Because the practice that you
maybe think might be good for

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you, isn't always the
one that might be the best.

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So just another quiet
moment here with your breath

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to notice how you feel.

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Just see how you're doing today.

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And the beauty of Yoga With
Adriene is that most likely

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there is someone else
practicing in this exact moment,

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even with you.

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So let's just
kind of honor that.

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This idea that we're taking
care of ourselves but we're also

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connecting to be
the bigger picture.

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Let's honor that by taking a
deep breath in here together.

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I'll cue it.

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Here we go, big inhale
in through the nose.

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Breathe in.

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And exhale,
all together, breathe out.

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Wonderful, you can
open the eyes.

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We're gonna come forward on to
all fours and if you brought a

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blanket or a pillow or
a towel you can use it

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to pad your knees.

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Especially if you haven't been
on the ground here in a while,

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it's nice to just set
yourself up for greatness.

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I feel like there used to be a
little bit of a stigma around

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props and goodies like
blankets and blocks and

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things that help.
And man, I say bring it.

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Bring it to class. Use it,
especially at home, right?

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So set yourself up for greatness
here as we come to our first

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Tabletop Position together.

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For me this Tabletop Position
is like one of the basics but

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I feel like there's so much
depth in this shape that that if

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you kind of get in the habit of
a really checking in with your

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action and
alignment in Tabletop,

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it's gonna influence the rest
of your asana practice in a

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really miraculous way.

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So just take a second here.

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And if this feels really slow
for you just see if you can

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stick with it and
maybe find something new.

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Maybe a more detailed 
or more nuanced

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thing for you. Okay.

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So we're gonna spread
the fingertips super wide.

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Bring the wrist right
underneath the shoulders.

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You don't need a mirror here.
Use your inner mirror.

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So even me I often, you know I
see myself on video and I think

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I'm doing one thing but 
it looks like the other.

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So I can't stress this enough,
focus on what it feels like.

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So I'm guiding you to stack
the shoulders over the wrists,

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but don't worry
about what it looks like.

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Try to move into a
sensation where it feels like,

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"Mhmmm, these
bones are stacked."

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Alright, that where
we're gonna work for now.

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And then we're gonna turn the
pinkies out just a little bit

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towards the outer edge of the
mat and your index finger is

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gonna be pointing
towards the front edge.

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Fingertips are spread wide.

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Now, from here, just
playing with the palms.

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I'm gonna press
into the fingerprints,

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press into the knuckles and
try to take more pressure out of

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the wrist by pressing into the
fleshy part of my hand that's

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between index finger and thumb.

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And if you're like, "Whoa,
this is a big stretch for me,"

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me as well.
It's all good.

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Take a deep breath in.

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On an exhale, bend your elbows,
just bend your elbows and try

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to keep him hugging in toward
your side body versus going out.

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So bend your elbows in, in, in
towards the tops of your thighs.

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Good, then press them up.
Take a break.

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And then here we go,
bend the elbows again.

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Send them just in
towards the thighs.

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Start to kind of shake
maybe a little bit here.

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Awesome and then
straighten the arms.

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And one more time,
bend the elbows.

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Maybe you go a
little lower this time.

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Gaze is straight down.

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And then back up, awesome.

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Now this time careful
not to lock out the elbows,

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but keep a slight micro-bend
in that same direction,

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in that same line.

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Awesome, now walk and the
knees underneath the hip points.

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And again, you want the
sensation, the feeling

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of the bone stacking.

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So this hip socket
stacked over the knee joint.

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Excellent, then
curl the toes under,

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inhale in, exhale,
send the hips back.

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So we're pulling
the hip crease back.

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But when you get here,
see if you can find the

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sensation that you're actively
pulling back rather than

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just sitting back
into the heels.

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So we're actively pulling the
hip creases back and that might

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change what's
happening in the shoulders.

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Awesome, then come back up.

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Take a deep breath in.

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And exhale, pull
the hip creases back.

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Hip creases pull back.

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We're gonna use this in our
lunge work here in a second.

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So we're pulling back.

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We're pushing away from
the yoga mat with the palms.

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Great, then come back up.
Reset.

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Soft bend in the elbows and
then send it back on more time.

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This time try to press
into your pinky toes.

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So we're waking up
through the whole foot.

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Even if your pinky toe is not
anywhere close to the ground,

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try to press
into that pinky toe.

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Good, and then come back up.
Here we go.

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We're gonna press into
the tops of the feet,

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inhale, drop the belly,
open the chest, look forward.

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Pause here.

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Upper arm bones are
gonna rotate externally out.

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So your biceps
are shining towards

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the front edge of your mat.
Inhale in here.

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Careful not to crunch
the back of the neck.

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Keep a soft, easy, breezy
vibe through the shoulders,

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the neck and the face.
So we're not clenching.

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And then on your exhale,
maintain that ease in the face

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as you soft and
easily draw the navel up.

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So we're not jerking
ourselves around here.

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We're moving in a way that
is kind of influencing the next

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movement to be
soft and easy as well.

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Okay, keep it going,
inhale, drop the belly.

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Open the chest, look forward.

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And exhale, round through
the spine, chin to chest.

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Navel draws up, up, up.

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Inhale, drop the belly.
Open your heart.

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And exhale, round through.

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Great, inhale come to
a nice neutral spine.

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Beautiful, we're gonna
curl the right toes under,

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just the right toes.

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We're gonna send them
all the way out to a

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nice straight leg position.

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We're gonna come off the
wrists in just a second.

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You're just gonna rock
a little front and back,

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stretching through that ankle,
through that calf.

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Waking up the core here,
navel draws up and in.

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Good, then we'll switch.
Right knee comes in.

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We'll curl the left toes under.
Kick it out, nice and easy.

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Some floor work here to start.
Really just taking it slow.

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Deepening the breath.
Waking up the body.

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Good, rocking front and back.

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Bring the low belly into it,
draw the navel up and in.

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You got this.

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And then slowly release.

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Awesome, we're gonna
bring the knees as wide

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as the yoga mat now.

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Bring the big toes to touch.

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Pull the hip creases back, reach
the fingertips forward first.

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Then drop the elbows
bring the palms together.

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Now from here, 
peek at me if you need to,

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you're gonna draw
the chin to the chest.

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We have a big
shoulder opener here,

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heart opener so don't let
the elbows come too wide.

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Try to keep them in
line with your shoulders.

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We're gonna slowly
drawl the chin in.

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Draw, I said "drawl", hello.

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Draw the chin in.

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And then the palms can come
all the way up and over to be

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behind the neck or the head.

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So we call this lil'
Namaste Shark Fin.

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It's kind of silly but it
somehow has become a thing in

00:11:11.550 --> 00:11:13.230
our community but we're starting

00:11:13.230 --> 00:11:15.627
to open up through
the shoulders.

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Feeling a nice
stretch through the triceps.

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The chest.

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Breathing deep.

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So this warm-up is really an
invitation to start to feel the

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body as one moving part

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rather than a bunch 
of disjointed parts

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or body parts that
we're working on.

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We are working with all parts.

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The whole shebang.

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And, inhale in.

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On an exhale, slowly float
the fingertips back down.

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We're gonna rise up by drawing
the navel up and in and from

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your core we'll kind of
rise back up to all fours.

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We're gonna walk the
hands out now a little bit

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wider than we
had them before.

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Spread the fingertips,

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pinkies are on the
edge of your yoga mat.

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You're gonna curl
the toes under here.

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Inhale in.

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Exhale, keep the knees bent
as you peel the tailbone up

00:12:15.139 --> 00:12:18.121
to Downward Facing Dog.

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Great, start by
pedaling the feet here.

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A little back and forth.

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And then send your gaze over
to your hands and just check in.

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Spread the fingers.

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Find that hand-to-earth
connection just like

00:12:34.639 --> 00:12:36.869
we had in Tabletop Position.

00:12:36.869 --> 00:12:38.539
Biceps by the ears.

00:12:38.539 --> 00:12:41.350
Elbow creases rotating forward
and then relax the head back

00:12:41.350 --> 00:12:43.510
over as you come
into your shape.

00:12:43.510 --> 00:12:45.139
Hug the low ribs in.

00:12:45.139 --> 00:12:46.829
Remember peeling
the hip creases back.

00:12:46.829 --> 00:12:48.689
Peel 'em up and back here.

00:12:48.689 --> 00:12:50.760
Inhale in deeply.

00:12:50.760 --> 00:12:53.540
Good, and then exhale come
all the way back to your knees.

00:12:53.540 --> 00:12:54.579
Great work.

00:12:54.579 --> 00:12:57.629
Walk the hands
underneath the wrists here.

00:12:57.629 --> 00:12:58.629
And on your next breath in

00:12:58.629 --> 00:13:00.480
we're gonna curl
the right toes under.

00:13:00.480 --> 00:13:02.160
This time we're gonna
kick the right toes out and

00:13:02.160 --> 00:13:04.559
lift the right heel up.

00:13:04.559 --> 00:13:06.371
Good, take a deep breath in.

00:13:07.279 --> 00:13:09.209
On an exhale, we're
gonna bend the right knee.

00:13:09.209 --> 00:13:12.149
We're gonna step it or slide it
all the way up into the lunge.

00:13:12.149 --> 00:13:14.139
And if it doesn't
make it right away,

00:13:14.139 --> 00:13:18.739
go ahead and stay calm and just
use your hands to slowly get

00:13:18.739 --> 00:13:21.199
that foot up there.
Take your time.

00:13:22.439 --> 00:13:25.170
Good, then we're gonna check to
make sure that the front ankle

00:13:25.170 --> 00:13:27.609
is over, excuse me is,
under the front knee.

00:13:27.609 --> 00:13:31.160
So this is kind of,
not always a rule of thumb,

00:13:31.160 --> 00:13:35.170
but this is a fundamental that
we can use for a good amount of

00:13:35.170 --> 00:13:37.490
time in our practice,
particularly in the beginning.

00:13:37.490 --> 00:13:41.519
So wanna keep front
knee over front ankle.

00:13:41.519 --> 00:13:43.389
And you're gonna start to
really feel that in the groin

00:13:43.389 --> 00:13:45.329
especially if this is new.

00:13:45.329 --> 00:13:46.980
So if you're not
quite there yet,

00:13:46.980 --> 00:13:49.779
just notice where you are
and in time we can breathe,

00:13:49.779 --> 00:13:52.929
breathe, breathe, breathe,
breathe and work to find ease in

00:13:52.929 --> 00:13:55.435
getting that front
knee over the front ankle.

00:13:56.439 --> 00:13:58.730
If you're there and your
practicing the session and you

00:13:58.730 --> 00:14:00.889
want to stick with it,
I'm gonna give you something

00:14:00.889 --> 00:14:01.889
to work with too.

00:14:01.889 --> 00:14:05.530
Go ahead and walk
that left knee back. Right?

00:14:05.530 --> 00:14:08.148
Walk the left knee back.

00:14:08.148 --> 00:14:10.739
Then, everyone, take a look
down and just notice what's

00:14:10.739 --> 00:14:11.739
happening in your fingertips.

00:14:11.739 --> 00:14:13.439
Are they turning
a different color?

00:14:13.439 --> 00:14:16.179
Can you become a little bit
lighter on the fingertips and

00:14:16.179 --> 00:14:19.269
what needs to happen
in order for you to become

00:14:19.269 --> 00:14:20.359
light on the fingertips?

00:14:20.359 --> 00:14:22.610
For me, I need to
check in with my core.

00:14:22.610 --> 00:14:24.949
I need to find
length in my spine.

00:14:24.949 --> 00:14:27.009
I need to squeeze the inner
thighs together towards the

00:14:27.009 --> 00:14:30.050
mid-line so I can
really find that connection.

00:14:31.131 --> 00:14:32.339
Alright?

00:14:32.339 --> 00:14:36.137
And then, from here, we're
gonna curl the left toes under,

00:14:36.137 --> 00:14:37.350
inhale in.

00:14:37.350 --> 00:14:39.459
Exhale, lift the back knee.

00:14:39.459 --> 00:14:42.439
Alright, continue
to breathe deep.

00:14:42.439 --> 00:14:46.040
And now here comes
the question of the day.

00:14:46.040 --> 00:14:48.019
The question to
ask yourself here is,

00:14:48.019 --> 00:14:50.559
"Am I working harder
than I need to?"

00:14:50.559 --> 00:14:53.619
So how do I balance
my effort with ease?

00:14:53.619 --> 00:14:55.720
So I'm pulling the
right hip crease back here.

00:14:55.720 --> 00:14:57.810
I'm trying to stay
light on the fingertips.

00:14:57.810 --> 00:14:59.289
I'm waking up my legs.

00:14:59.289 --> 00:15:01.970
That's waking up
my hips, my glutes,

00:15:01.970 --> 00:15:03.220
all the way up
through the spine.

00:15:03.220 --> 00:15:07.859
I'm keeping a nice, long neck
but then where can I find ease?

00:15:07.859 --> 00:15:10.029
Where can I soften?

00:15:10.029 --> 00:15:13.410
Alright, where can I marry a
little grace to the strength

00:15:13.410 --> 00:15:15.340
that I'm building?

00:15:15.340 --> 00:15:17.000
Take one more
deep breath in here.

00:15:17.000 --> 00:15:18.611
You're doin' awesome.

00:15:18.611 --> 00:15:20.579
Good and then exhale,
slow and steady,

00:15:20.579 --> 00:15:22.320
lower that back
knee to the ground.

00:15:22.320 --> 00:15:24.320
Awesome.
We'll come on to the hands.

00:15:24.320 --> 00:15:28.178
We're gonna slowly come
back to that Tabletop Position.

00:15:29.520 --> 00:15:33.739
Nice and just take a second here
to find soft, easy movement.

00:15:33.739 --> 00:15:37.199
If you want to do a
Child's Pose here, you can.

00:15:39.932 --> 00:15:42.410
Alright, and now Downward Dog
practice number two.

00:15:42.410 --> 00:15:43.827
Walk the hands out.
Here we go.

00:15:43.827 --> 00:15:45.410
Curl the toes under.

00:15:45.410 --> 00:15:47.649
So find that hand to
earth connection first.

00:15:47.649 --> 00:15:50.139
Externally rotate
through the shoulders.

00:15:50.139 --> 00:15:51.679
When you're ready,
claw through the fingertips,

00:15:51.679 --> 00:15:53.710
peel up from the hip creases.

00:15:53.710 --> 00:15:56.022
Lift the hips up high and back.

00:15:57.430 --> 00:15:58.430
Now make sure you're not holding

00:15:58.430 --> 00:16:00.859
or gripping in the
head or the neck here.

00:16:00.859 --> 00:16:03.169
Soft and easy
and for this round,

00:16:03.169 --> 00:16:06.320
I'm gonna invite you to turn
your toes inward just bit so you

00:16:06.320 --> 00:16:08.709
feel this inner rotation
of the ankle, the shin,

00:16:08.709 --> 00:16:11.220
the kneecap,
the tops of the thighs

00:16:11.220 --> 00:16:14.129
all the way to that hip socket.

00:16:14.129 --> 00:16:16.439
Then draw your navel in and up.

00:16:16.439 --> 00:16:18.850
And don't worry about your heels
touching the ground but think

00:16:18.850 --> 00:16:21.550
about your heels reaching
towards the ground and notice

00:16:21.550 --> 00:16:25.479
if that changes anything
in the shoulders, the torso.

00:16:25.479 --> 00:16:27.040
Good, now come
back to your breath.

00:16:27.040 --> 00:16:28.880
You're doing great.
Claw through the fingertips.

00:16:28.880 --> 00:16:31.289
Inhale in.

00:16:31.289 --> 00:16:33.599
Exhale out.

00:16:33.599 --> 00:16:35.720
Inhale in one more breath.

00:16:35.720 --> 00:16:38.009
And then exhale to
slowly lower to the knees.

00:16:38.009 --> 00:16:39.790
Awesome work.

00:16:39.790 --> 00:16:42.809
Great, from here reset,
curl the left toes back.

00:16:42.809 --> 00:16:46.110
Excuse me, curl the left toes
under, kick that left foot back.

00:16:46.110 --> 00:16:49.100
And then when
you're ready, lift it up.

00:16:49.100 --> 00:16:52.240
Exhale, bend the left knee,
slow and steady bring it all the

00:16:52.240 --> 00:16:53.389
way up into your lunge.

00:16:53.389 --> 00:16:57.359
Again, you can use our theme
today of kind of finding ease

00:16:57.359 --> 00:16:58.699
even in the transitions.

00:16:58.699 --> 00:17:00.739
So if this is
a difficult transition,

00:17:00.739 --> 00:17:02.739
make it work for you.

00:17:02.739 --> 00:17:07.770
Try not to get 
too judgmental. Right?

00:17:07.770 --> 00:17:10.640
Be kind to yourself.

00:17:10.640 --> 00:17:12.870
We're here.
We're doin' it.

00:17:12.870 --> 00:17:14.550
We're exploring.

00:17:14.550 --> 00:17:18.700
And we will make progress in
some way if we keep showing up.

00:17:18.700 --> 00:17:20.670
Alright?

00:17:20.670 --> 00:17:22.580
So first thing's first,
just find some soft,

00:17:22.580 --> 00:17:25.820
easy movement here and let's
find our action and alignment.

00:17:25.820 --> 00:17:27.130
So we have this
action of pressing into

00:17:27.130 --> 00:17:28.990
all four corners of the feet.

00:17:28.990 --> 00:17:31.370
We want to stack the front
knee over the front ankle.

00:17:31.370 --> 00:17:34.543
Gently pull the
left hip crease back.

00:17:34.543 --> 00:17:36.160
Back knee is on the ground.

00:17:36.160 --> 00:17:41.140
If we want a little more,
we can walk the right knee back.

00:17:41.140 --> 00:17:42.400
If you're brand
new to the practice,

00:17:42.400 --> 00:17:44.590
you don't need to worry
about that move, I think.

00:17:44.590 --> 00:17:47.101
Just breathe 'cause
you're probably feeling a big,

00:17:47.101 --> 00:17:51.000
big, big stretch in the
groin and in the hip creases.

00:17:52.046 --> 00:17:55.900
Alright, now from here,
checking in with the breath.

00:17:55.900 --> 00:17:58.610
Growing a little bit lighter
on the fingertips to wake up

00:17:58.610 --> 00:18:01.400
the core, to kind of
stimulate this full body,

00:18:01.400 --> 00:18:04.900
this whole body approach.

00:18:04.900 --> 00:18:07.330
And then when you're ready,
curl the right toes under,

00:18:07.330 --> 00:18:08.710
take a deep breath in.

00:18:08.710 --> 00:18:11.600
And on an exhale, 
we'll lift the back knee up.

00:18:11.600 --> 00:18:14.600
Really, really reach that right
heel towards the back edge.

00:18:14.600 --> 00:18:17.900
Front knee stays over the front
ankle and the body might start

00:18:17.900 --> 00:18:20.920
to go into a little panic 
mode, so what do we do?

00:18:20.920 --> 00:18:23.610
We use the breath.

00:18:23.610 --> 00:18:25.310
We lengthen through the spine.

00:18:25.310 --> 00:18:27.380
We think of the body
as one moving part.

00:18:27.380 --> 00:18:29.850
So what little minor
adjustments can we make

00:18:29.850 --> 00:18:32.800
to find a little more ease?

00:18:34.242 --> 00:18:35.660
Asking the question of the day:

00:18:35.660 --> 00:18:37.730
"Am I working harder
than I need to?"

00:18:37.730 --> 00:18:41.920
So we find that effort to
support ourselves and then we

00:18:41.920 --> 00:18:44.794
marry it with a
little bit of ease.

00:18:47.230 --> 00:18:51.690
So that you can feel good while
working through the relaxing

00:18:51.690 --> 00:18:54.990
moments but you can also
feel good or feel like you're in

00:18:54.990 --> 00:18:57.989
control as you're working
through the challenging moments.

00:18:57.989 --> 00:19:02.286
Again, this idea of 
working with your body,

00:19:02.286 --> 00:19:04.730
not on it.

00:19:04.730 --> 00:19:08.450
Working for yourself,
not against.

00:19:08.450 --> 00:19:10.061
Alright, one more
deep breath in.

00:19:10.061 --> 00:19:12.820
You're doin' awesome.

00:19:12.820 --> 00:19:15.700
Use an exhale to slowly lower
the right knee to the earth.

00:19:15.700 --> 00:19:18.240
Phew, awesome work.
Come on to the palms.

00:19:18.240 --> 00:19:21.160
We'll slowly bring the
left knee all the way back.

00:19:21.160 --> 00:19:22.668
Take a second here.
Little breather.

00:19:22.668 --> 00:19:25.030
If you want to come
off the wrists, you can.

00:19:25.030 --> 00:19:27.710
Nice and easy.

00:19:29.051 --> 00:19:31.990
Alright, our third Downward Dog.

00:19:31.990 --> 00:19:34.400
Walk the palms forward,
curl the toes under,

00:19:34.400 --> 00:19:38.036
lift the hips up high,
peel 'em back.

00:19:39.358 --> 00:19:40.439
Excellent, so we have

00:19:40.439 --> 00:19:41.950
the external rotation
in the shoulders.

00:19:41.950 --> 00:19:44.770
We have this internal
rotation in the lower body

00:19:44.770 --> 00:19:46.640
and in the
legs and the hips.

00:19:46.640 --> 00:19:51.280
For this one now, send your
gaze towards your belly button.

00:19:51.280 --> 00:19:53.350
Send your gaze
towards your belly button.

00:19:53.350 --> 00:19:55.650
Then draw your belly button, see
if you can draw it up to your

00:19:55.650 --> 00:19:57.980
spine to engage the
muscles of your core.

00:19:57.980 --> 00:19:59.517
Hug the low ribs in.

00:19:59.517 --> 00:20:01.750
Great, reach down
through the heels,

00:20:01.750 --> 00:20:03.840
claw through the fingertips.

00:20:03.840 --> 00:20:05.540
Return to the sound
of your breath here.

00:20:05.540 --> 00:20:07.751
You got this, big inhale in.

00:20:09.000 --> 00:20:11.640
And then long breath out.

00:20:11.640 --> 00:20:13.930
Big inhale in.

00:20:13.930 --> 00:20:16.920
And slowly lower to the
knees as you breathe out.

00:20:16.920 --> 00:20:17.920
Awesome.

00:20:17.920 --> 00:20:20.240
Inhale, kick the right
foot all the way out.

00:20:20.240 --> 00:20:23.230
Exhale, step it all the
way up into your lunge.

00:20:23.230 --> 00:20:25.550
Great, this time we're gonna
interlace the fingertips and

00:20:25.550 --> 00:20:26.900
bring them to the
top of the thigh.

00:20:26.900 --> 00:20:28.270
So we're building up.

00:20:28.270 --> 00:20:30.170
Building from the ground up.

00:20:30.170 --> 00:20:32.490
Even here, am I working
harder than I need to?

00:20:32.490 --> 00:20:33.900
Am I kind of
huffing and puffing?

00:20:33.900 --> 00:20:35.620
Can I start to
soften through the face,

00:20:35.620 --> 00:20:39.732
use my breath and just
take it nice and slow, baby?

00:20:40.850 --> 00:20:44.330
Working to get front
knee over the front ankle.

00:20:44.330 --> 00:20:46.410
Always remembering to
build from the ground up.

00:20:46.410 --> 00:20:49.390
So even that back foot
here I'm pressing down firmly.

00:20:50.897 --> 00:20:53.100
Great, then you can
stay here or actually,

00:20:53.100 --> 00:20:54.780
let's all do this bit first.

00:20:54.780 --> 00:20:56.420
So take your hands
and we're gonna pull the

00:20:56.420 --> 00:20:58.357
right hip crease
back in space.

00:20:58.357 --> 00:20:59.980
And you can even peek
at me if you need to.

00:20:59.980 --> 00:21:02.350
So here's just me kind
of dumping into my hip.

00:21:02.350 --> 00:21:04.440
I'm gonna pull
that right femur back,

00:21:04.440 --> 00:21:07.000
that right hip socket,
getting really snuggily.

00:21:07.000 --> 00:21:09.380
And what that does is it also
allows me to find more length

00:21:09.380 --> 00:21:11.610
in the front body here.

00:21:11.610 --> 00:21:13.630
Alright?

00:21:14.992 --> 00:21:17.490
So try to maintain that
and you can stay here,

00:21:17.490 --> 00:21:20.281
hands on top of the thigh or

00:21:20.281 --> 00:21:22.500
we can reach
the fingertips forward,

00:21:22.500 --> 00:21:24.810
plug the shoulders back,

00:21:24.810 --> 00:21:26.780
and then continue the
journey all the way up.

00:21:26.780 --> 00:21:28.980
Palms facing together.

00:21:28.980 --> 00:21:31.440
Beautiful, breathing deep here.

00:21:31.440 --> 00:21:33.280
If you feel really
tight in the shoulders,

00:21:33.280 --> 00:21:34.820
give yourself a
little more space up here.

00:21:34.820 --> 00:21:37.420
Maybe coming to a V.

00:21:38.840 --> 00:21:39.840
Awesome.

00:21:40.691 --> 00:21:42.611
Breathing deep here, inhale in.

00:21:43.887 --> 00:21:45.790
Exhale, everyone release.

00:21:45.790 --> 00:21:48.010
Let's bring the fingertips
to the mat for stability.

00:21:48.010 --> 00:21:49.850
Okay, building on.

00:21:49.850 --> 00:21:51.870
From here with
fingertips on the mat,

00:21:51.870 --> 00:21:54.030
not too much weight in the
fingertips so starting to

00:21:54.030 --> 00:21:56.360
wake up the core even
in the smallest way,

00:21:56.360 --> 00:21:58.010
I'm gonna take my back foot,

00:21:58.010 --> 00:22:00.630
I'm gonna turn it to
the outer edge of the mat.

00:22:00.630 --> 00:22:03.670
So I'm taking it to the
right side, right to the lip.

00:22:03.670 --> 00:22:06.020
I'm rotating in the
left hip while keeping

00:22:06.020 --> 00:22:08.220
this front knee stacked.

00:22:08.220 --> 00:22:10.850
Good, then from here,
I'm gonna lift up.

00:22:10.850 --> 00:22:12.230
Ground through that front leg.

00:22:12.230 --> 00:22:14.550
Use what you got so press into
that front foot and I'm gonna

00:22:14.550 --> 00:22:17.450
bring the right elbow to
the top of the right thigh.

00:22:17.450 --> 00:22:20.090
Left hand's gonna come to the
waistline and I'm gonna breathe

00:22:20.090 --> 00:22:22.130
here, just checking it out.

00:22:22.130 --> 00:22:23.630
For some, you'll go right there.

00:22:23.630 --> 00:22:26.840
For others it's like, "Wow,
I haven't felt this spiral in

00:22:26.840 --> 00:22:30.979
"connection to my hips in
a long time if maybe ever."

00:22:31.690 --> 00:22:33.520
Just breathing deep.

00:22:33.520 --> 00:22:36.190
And if you have been here before
and you're feelin' pretty good,

00:22:36.190 --> 00:22:38.410
then start again, start to
find the little nuances.

00:22:38.410 --> 00:22:40.950
Play with that femur drawing in.

00:22:40.950 --> 00:22:44.263
Maybe tailbone lengthening down.

00:22:44.263 --> 00:22:46.720
Playing with some
of the details here.

00:22:46.720 --> 00:22:50.059
Finding that Sukha or that ease.

00:22:51.020 --> 00:22:53.600
Noticing what muscles are
turning on for you, okay.

00:22:53.600 --> 00:22:54.590
That's plenty to work with.

00:22:54.590 --> 00:22:57.010
Alright, so with the left
hand on the waistline here,

00:22:57.010 --> 00:23:00.710
I'm just gonna notice the
sensation of my front body.

00:23:00.710 --> 00:23:02.610
Do I feel like I'm kind
of splaying out here or

00:23:02.610 --> 00:23:04.030
do I feel connected?

00:23:04.030 --> 00:23:07.000
Can I hug the low ribs in?

00:23:07.000 --> 00:23:09.860
Then everyone take your left
hand to your right rib cage and

00:23:09.860 --> 00:23:13.718
you're just gonna 
drag your left hand

00:23:13.718 --> 00:23:15.480
across the rib cage here.

00:23:15.480 --> 00:23:19.610
You can almost maybe give
yourself of smearing some honey

00:23:19.610 --> 00:23:22.240
across and just see if
that opens up the chest

00:23:22.240 --> 00:23:24.940
a little more towards the sky.

00:23:25.964 --> 00:23:29.460
Great, then notice if the 
front foot has started to turn

00:23:29.460 --> 00:23:31.090
or the ankle started to sickle.

00:23:31.090 --> 00:23:33.556
It's okay if it does.
Just notice.

00:23:33.556 --> 00:23:35.700
Woo, yeah.

00:23:35.700 --> 00:23:39.370
There's a lot going on here even
without the back leg lifting.

00:23:39.370 --> 00:23:42.130
And then option to send the left
fingertips up towards the sky.

00:23:42.130 --> 00:23:45.361
Big opening here
in the left pec.

00:23:46.750 --> 00:23:48.590
Or all the way up
and overhead towards

00:23:48.590 --> 00:23:51.143
the front edge of your mat.

00:23:51.143 --> 00:23:53.750
So just to give you an
idea of where it's going,

00:23:53.750 --> 00:23:58.570
you can peek at me and the full
posture the back leg is lifted,

00:23:58.570 --> 00:24:00.800
the hips are
open and we're here.

00:24:00.800 --> 00:24:04.340
So we're working
on the fundamentals.

00:24:04.340 --> 00:24:09.150
Making sure we're checking in
with the sensation of each shape

00:24:09.150 --> 00:24:11.470
before we get too
far ahead of ourselves.

00:24:11.470 --> 00:24:13.140
Okay, inhale in here.

00:24:13.140 --> 00:24:16.170
Exhale, bring the left
hand back to the waistline.

00:24:16.170 --> 00:24:17.310
Great, slowly come up.

00:24:17.310 --> 00:24:19.270
We're just gonna bring
the fingertips back

00:24:19.270 --> 00:24:20.900
down to the earth.

00:24:20.900 --> 00:24:24.730
Bring that left foot all
the way towards the back edge.

00:24:24.730 --> 00:24:27.020
Everyone inhale, look forward.

00:24:27.020 --> 00:24:28.900
And then exhale,
just counter pose here,

00:24:28.900 --> 00:24:30.640
we're gonna peel the
right hip crease back,

00:24:30.640 --> 00:24:33.330
flex the right
toes towards the face.

00:24:34.698 --> 00:24:36.640
Good, bend your
right knee generously.

00:24:36.640 --> 00:24:39.580
Relax the weight
of your head over.

00:24:41.039 --> 00:24:43.673
You're doin' the
good work, inhale in.

00:24:44.820 --> 00:24:47.310
Nice and then exhale, rolling
all the way back through.

00:24:47.310 --> 00:24:49.250
Just plant the palms
nice and easy here.

00:24:49.250 --> 00:24:50.250
Nothing too fancy.

00:24:50.250 --> 00:24:52.110
You're gonna come
back to all fours.

00:24:53.500 --> 00:24:57.141
Okey doke, walk the hands out,
curl the toes under, inhale in.

00:24:57.141 --> 00:25:00.400
Exhale, Downward Facing Dog.

00:25:00.400 --> 00:25:03.474
So putting all the
pieces together here.

00:25:04.373 --> 00:25:05.360
Downward Dog.

00:25:05.360 --> 00:25:09.890
Finding all the places
in which we can connect.

00:25:09.890 --> 00:25:13.490
Thinking of the body
as one moving part

00:25:13.490 --> 00:25:17.350
working together.
It's all connected.

00:25:17.350 --> 00:25:18.970
Great, take a
deep breath in here.

00:25:18.970 --> 00:25:21.180
You're doin' awesome.

00:25:21.180 --> 00:25:22.900
And exhale, slow descend.

00:25:22.900 --> 00:25:26.020
Try to create a soft landing
with the knees, so with control.

00:25:26.912 --> 00:25:29.900
Excellent, inhale,
kick the left foot out.

00:25:29.900 --> 00:25:31.570
Exhale, step it all the way up.

00:25:31.570 --> 00:25:34.630
Take your time
getting it up there.

00:25:36.220 --> 00:25:38.010
Beautiful,
fingertips come to the mat.

00:25:38.010 --> 00:25:40.370
We hang here for a second.

00:25:40.370 --> 00:25:42.400
Front knee over front ankle.

00:25:42.400 --> 00:25:45.528
Find your breath, pull
the left hip crease back.

00:25:47.170 --> 00:25:48.760
Then when you're ready
use your fingertips on

00:25:48.760 --> 00:25:50.280
the ground to stabilize you.

00:25:50.280 --> 00:25:52.970
You're gonna lift the right foot
and bring it over towards the

00:25:52.970 --> 00:25:54.370
left edge of your mat.

00:25:54.370 --> 00:25:55.750
So big hip openers here.

00:25:55.750 --> 00:25:57.730
So pay attention, breathe deep.

00:25:57.730 --> 00:25:59.580
Breathe into your belly,
particularly if you're feeling

00:25:59.580 --> 00:26:01.640
any tightness in the low back.

00:26:01.640 --> 00:26:02.900
Breathe into that belly.

00:26:02.900 --> 00:26:05.230
It's gonna help move the hips.

00:26:05.230 --> 00:26:09.220
Send that breath
downward (laughs).

00:26:09.220 --> 00:26:11.700
Alright, and when you're
ready, here we go, lifting up.

00:26:11.700 --> 00:26:13.260
Press into your foundation.

00:26:13.260 --> 00:26:15.900
Left elbow to the
top of the left thigh.

00:26:15.900 --> 00:26:19.690
Right fingertips to
the right waistline.

00:26:19.690 --> 00:26:22.940
So I'm hugging this
left thigh bone up and in.

00:26:22.940 --> 00:26:28.028
I'm pressing firmly down through
my right shin, right foot.

00:26:29.568 --> 00:26:32.420
Then you can stay here or
maybe smearing the honey.

00:26:32.420 --> 00:26:35.130
Right hand comes to
the left rib and we open,

00:26:35.130 --> 00:26:38.330
open, open, open,
open up towards the sky.

00:26:38.330 --> 00:26:43.360
Maybe hand stays on the
waistline here or we continue up

00:26:43.360 --> 00:26:46.110
towards the Heavens,
reaching fingertips.

00:26:46.110 --> 00:26:49.540
Should feel big
sensation in the right oblique,

00:26:49.540 --> 00:26:52.830
the right side body,
the right pec.

00:26:54.077 --> 00:26:56.920
Drawing the shoulder
blades in and together

00:26:56.920 --> 00:26:59.010
for a little support.

00:26:59.010 --> 00:27:01.260
Pressing into the earth.

00:27:01.260 --> 00:27:04.806
Maybe taking the right
fingertips up and overhead here.

00:27:06.320 --> 00:27:08.010
Nice long, beautiful neck.

00:27:08.010 --> 00:27:10.861
There is a tendency for us
to collapse in the neck here.

00:27:10.861 --> 00:27:14.250
Left ear to left shoulder
so keep the crown reaching.

00:27:14.250 --> 00:27:17.240
Keep that length.

00:27:17.240 --> 00:27:19.020
Good, inhale in.

00:27:19.020 --> 00:27:21.510
Exhale, slowly bring the
right hand all the way

00:27:21.510 --> 00:27:22.809
back to the waistline.

00:27:22.809 --> 00:27:23.940
Navel draws in.

00:27:23.940 --> 00:27:26.300
We're gonna slowly
dial it back to the lunge.

00:27:26.300 --> 00:27:28.140
Fingertips come to the earth.

00:27:28.140 --> 00:27:29.990
We bring the right
foot back around.

00:27:29.990 --> 00:27:31.060
Here's our counter pose.

00:27:31.060 --> 00:27:34.900
Inhale in, exhale, pull the
left hip crease back, way back.

00:27:34.900 --> 00:27:37.360
Keep a nice bend in
your left knee here.

00:27:38.966 --> 00:27:41.730
And just saying hello,
a loving hello to your body.

00:27:41.730 --> 00:27:42.650
Waking it up again.

00:27:42.650 --> 00:27:45.640
This will be just the perfect
fundamentals practice to kind of

00:27:45.640 --> 00:27:50.532
get back to it or to start
a new at-home yoga practice.

00:27:55.670 --> 00:27:58.629
And when you're ready,
rolling through.

00:27:58.629 --> 00:27:59.680
Awesome work.

00:27:59.680 --> 00:28:01.970
Bring the palms to the earth.

00:28:01.970 --> 00:28:03.890
Step the left knee back.

00:28:03.890 --> 00:28:04.990
Alright.

00:28:04.990 --> 00:28:07.230
From here we're gonna
spread the palms super wide.

00:28:07.230 --> 00:28:10.110
You're gonna walk the knees
together, really together.

00:28:10.110 --> 00:28:14.710
We're coming into Half Plank
here before we cool it down.

00:28:14.710 --> 00:28:16.580
So we're gonna come forward.

00:28:16.580 --> 00:28:19.720
Shoulders are going to go over
the wrists here and if you're

00:28:19.720 --> 00:28:23.100
already in a place today in your
body where you want to work in

00:28:23.100 --> 00:28:25.440
full Plank,
you certainly can here.

00:28:25.440 --> 00:28:28.230
Alright, so shoulders
over the wrists.

00:28:28.230 --> 00:28:31.052
The fingertips are
spread super wide.

00:28:32.760 --> 00:28:35.070
Upper arm bones rotate out.

00:28:35.070 --> 00:28:36.070
If you're in the full Plank

00:28:36.070 --> 00:28:38.620
really reach your heels
towards the back edge.

00:28:38.620 --> 00:28:42.970
Reach the crown of the head
towards the front, everyone.

00:28:42.970 --> 00:28:45.170
And see if you can think
of this straight line from

00:28:45.170 --> 00:28:47.050
the crown to the tail.

00:28:47.050 --> 00:28:50.547
So no dipping with 
the belly and the low back

00:28:50.547 --> 00:28:53.460
and no arch with 
the booty sticking out.

00:28:53.460 --> 00:28:56.670
So just play with
that here a little bit.

00:28:56.670 --> 00:28:59.230
Tug the shoulders
away from the ears.

00:28:59.230 --> 00:29:01.880
Maybe you're on the knees and
want to take a breath in full

00:29:01.880 --> 00:29:04.070
Plank, lifting the knees up.
Just see what happens.

00:29:04.070 --> 00:29:05.550
It's a great way to
turn on your center,

00:29:05.550 --> 00:29:08.460
to turn on the abdominal wall.

00:29:08.460 --> 00:29:11.059
We're breathing here.

00:29:11.059 --> 00:29:12.970
For four.

00:29:12.970 --> 00:29:14.967
Three.

00:29:14.967 --> 00:29:15.870
Two.

00:29:15.870 --> 00:29:19.780
And on the one, slowly
lower everything to the ground.

00:29:19.780 --> 00:29:21.100
Nice and easy.

00:29:21.100 --> 00:29:24.070
Great, drag your hands
in line with the ribcage.

00:29:24.070 --> 00:29:26.400
Press into that which
is touching the earth.

00:29:26.400 --> 00:29:28.490
So press your pubic
bone into the earth.

00:29:28.490 --> 00:29:30.620
Press the tops of the
feet into the earth.

00:29:30.620 --> 00:29:34.880
Tuck the chin and whatever you
do let's focus on keeping nice,

00:29:34.880 --> 00:29:37.390
soft, easy, breezy
energy in the neck

00:29:37.390 --> 00:29:38.950
so no crunching of the neck.

00:29:38.950 --> 00:29:40.660
Squeeze the elbows
into the side body.

00:29:40.660 --> 00:29:41.810
Inhale in.

00:29:41.810 --> 00:29:45.060
Just lift up enough that you
feel the muscles of your back

00:29:45.060 --> 00:29:48.490
turn on and we don't
crunch the back of the neck.

00:29:48.490 --> 00:29:51.470
Good, a little Baby Cobra here.

00:29:51.470 --> 00:29:54.480
Working steadily.

00:29:54.480 --> 00:29:57.170
Alright, release.
Forehead kisses the earth.

00:29:57.170 --> 00:29:58.160
Two more like that.

00:29:58.160 --> 00:30:00.779
Inhale from your
foundation, engage.

00:30:00.779 --> 00:30:03.890
And just lift up enough that
you feel the muscles of the back

00:30:03.890 --> 00:30:07.650
and no fussiness in the neck.

00:30:07.650 --> 00:30:10.330
Good, and exhale
forehead kisses the mat.

00:30:10.330 --> 00:30:11.430
And once more, here we go.

00:30:11.430 --> 00:30:14.060
Inhale, lift up, this time I'm
gonna give you a little friendly

00:30:14.060 --> 00:30:17.310
challenge of lifting the hands,
turning the palms face up and

00:30:17.310 --> 00:30:19.860
just notice, "Can I hold myself?
Is this sustainable?

00:30:19.860 --> 00:30:22.380
"Or was I working a lot
harder than I need to?

00:30:22.380 --> 00:30:25.690
"Can I back off a
little bit and come here?"

00:30:25.690 --> 00:30:26.940
Building that strength,

00:30:26.940 --> 00:30:29.970
mindfully marrying the
ease with the effort.

00:30:31.105 --> 00:30:33.510
Good, palms come to the earth.
We'll release.

00:30:33.510 --> 00:30:37.730
Go ahead and press back onto all
fours and take a Child's Pose.

00:30:37.730 --> 00:30:40.410
Knees together or knees wide.

00:30:40.410 --> 00:30:44.309
Fingertips reaching forward or
this time you can try reaching

00:30:44.309 --> 00:30:47.769
the fingertips back all
the way towards the feet.

00:30:54.984 --> 00:30:57.332
Awesome work.
Take a deep breath in.

00:30:59.215 --> 00:31:01.400
And empty it out.

00:31:03.645 --> 00:31:06.683
Then again, a deep breath in.

00:31:08.503 --> 00:31:10.141
And empty it out.

00:31:11.530 --> 00:31:13.293
Close your eyes.

00:31:14.690 --> 00:31:17.825
One more time,
inhale lots of love in.

00:31:20.631 --> 00:31:23.284
And exhale lots of love out.

00:31:26.380 --> 00:31:30.901
Just take one more
moment here to relax, to rest.

00:31:41.706 --> 00:31:43.533
Who knew?

00:31:44.584 --> 00:31:46.769
Back to basics.

00:31:47.369 --> 00:31:48.360
So much there.

00:31:48.360 --> 00:31:50.360
I have so many friends and
colleagues that we're just

00:31:50.360 --> 00:31:54.150
constantly talking about the
power of returning to the

00:31:54.150 --> 00:31:57.850
basics, to the 
fundamentals of ease

00:31:57.850 --> 00:32:02.559
and how often we're working a 
lot harder than we need to be.

00:32:03.698 --> 00:32:04.910
And what if we could get good

00:32:04.910 --> 00:32:08.139
at finding ease
in challenging moments?

00:32:08.139 --> 00:32:11.622
Imagine what that could
do for us off the yoga mat

00:32:11.622 --> 00:32:14.811
and in our everyday.

00:32:14.811 --> 00:32:17.757
Gently drag the hands back up.

00:32:17.757 --> 00:32:21.370
Come up to a nice,
comfortable seat of your choice.

00:32:22.673 --> 00:32:24.850
If you want, you have
a little time today,

00:32:24.850 --> 00:32:29.640
I invite you to lie
down on the ground just

00:32:29.640 --> 00:32:32.611
for a couple
minutes or more.

00:32:37.712 --> 00:32:42.130
So come back to this video
especially if you found some

00:32:42.130 --> 00:32:45.920
difficulty today, come back to
this video and then maybe let it

00:32:45.920 --> 00:32:49.840
be inspiration to continue on
to some other beginner videos or

00:32:49.840 --> 00:32:52.390
foundational videos.

00:32:52.390 --> 00:32:55.580
And just try to keep an
open mind and show up with a

00:32:55.580 --> 00:32:58.330
willingness to learn
rather than master.

00:32:59.544 --> 00:33:01.950
I hope to see you again soon.

00:33:01.950 --> 00:33:04.130
Let's take a deep breath in.

00:33:04.130 --> 00:33:07.190
Bring your palms together at
your heart and as you exhale,

00:33:07.190 --> 00:33:09.271
close your eyes.

00:33:09.271 --> 00:33:14.620
Just give thanks for your body,
for this opportunity to connect

00:33:17.420 --> 00:33:21.810
mind and the body and
the breath or the spirit

00:33:21.810 --> 00:33:25.559
so that you can feel good.

00:33:25.559 --> 00:33:28.658
We want ya feelin' good.

00:33:29.820 --> 00:33:31.478
Whenever possible.

00:33:33.429 --> 00:33:36.620
Let's take one more
deep breath in together.

00:33:36.620 --> 00:33:39.879
And exhale to close it and bow.

00:33:39.879 --> 00:33:41.728
Namaste.

00:33:42.464 --> 00:33:46.902
(upbeat music)