WEBVTT 00:00:00.370 --> 00:00:06.660 Hi everyone, welcome to home your 30 day yoga journey. It's day 10. Can you believe it? 00:00:07.630 --> 00:00:09.630 And today we ground 00:00:11.200 --> 00:00:13.200 Let's get started 00:00:33.220 --> 00:00:39.690 Alright pals today's practice is standing. So even if you're coming to the session a little bit tired 00:00:39.880 --> 00:00:42.030 It's all good, but we are going to stay 00:00:42.580 --> 00:00:47.249 on our feet today, we're going to use the breath to soften any hard edges and 00:00:47.950 --> 00:00:52.830 ultimately, the session is an invitation and reminder to keep coming back to this 00:00:53.380 --> 00:00:57.599 idea of grounding in what feels good or what feels 00:00:58.120 --> 00:01:03.059 true, what feels supportive, right? this idea of like no pain no gain 00:01:04.660 --> 00:01:06.310 does not apply here 00:01:06.310 --> 00:01:11.670 It could apply in other areas of your life. I'm not, that's really not my role to say it, but it doesn't apply here 00:01:11.850 --> 00:01:17.399 so a little opportunity to ground in what feels good and also we'll continue to build 00:01:17.590 --> 00:01:21.930 a strong foundation so we can grow some of our postures throughout the rest of this journey 00:01:23.619 --> 00:01:29.189 Here we go! feet together if it feels right for you here at the start 00:01:29.530 --> 00:01:32.309 If for whatever reason you're feeling a little bit off-balance 00:01:32.940 --> 00:01:37.980 Let's start by grounding with what feels good by just giving yourself a little more space getting your bones 00:01:38.260 --> 00:01:40.649 Underneath you giving yourself a wider base 00:01:41.380 --> 00:01:44.280 So if you are in a posture at any time throughout this journey 00:01:44.280 --> 00:01:49.260 And you feel things are too narrow or you're about to tip over you can always experiment with widening your base 00:01:49.450 --> 00:01:52.019 It's a great way to modify. So we're here 00:01:52.960 --> 00:01:54.960 Alright here 00:01:55.090 --> 00:02:02.100 Tadasana Mountain Pose, let's begin. We've already begun start to find a gentle lift up through the front body 00:02:03.700 --> 00:02:05.700 And 00:02:05.950 --> 00:02:09.149 Welcome a little grounding energy through the back body 00:02:11.800 --> 00:02:15.149 If you feel comfortable soften your gaze or close your eyes 00:02:17.500 --> 00:02:24.330 And send your awareness right away here down to the soles of your feet or if you're modifying 00:02:24.670 --> 00:02:32.250 This session even further just send your awareness to your foundation. Whatever that is for you that which is touching the earth or 00:02:32.860 --> 00:02:34.860 A surface that's holding you 00:02:40.500 --> 00:02:45.889 You can just feel that connection to whatever surface is kind of meeting your body 00:02:52.110 --> 00:02:53.640 And 00:02:53.640 --> 00:02:56.119 Then from that surface hang with me 00:02:57.060 --> 00:02:59.060 See if you can 00:02:59.070 --> 00:03:04.070 ground down and on your next inhale use that connection that 00:03:04.830 --> 00:03:09.109 Downward push to lift to pull up in the body 00:03:09.780 --> 00:03:11.780 particularly the spine 00:03:19.530 --> 00:03:27.320 And I'll try to maintain that if you're like I don't quite find that Adriene no worries let's let's continue and just keep working here 00:03:27.870 --> 00:03:31.190 remembering yesterday's invitation to treat this time as 00:03:31.890 --> 00:03:33.949 self-study, you know and 00:03:34.620 --> 00:03:39.770 Time to examine and explore not necessarily to check the boxes or get it, right? 00:03:42.870 --> 00:03:49.190 Begin to deepen your breath gently finding it nice full inhale and 00:03:50.820 --> 00:03:55.040 Seeing if you can enjoy a nice long long long exhale 00:03:58.140 --> 00:04:05.449 Great big full inhale breathe in maybe ground down as you lift the heart up high lifting up through the spine 00:04:07.110 --> 00:04:12.169 And then on the exhale we soften while maintaining that connection that activation to the earth 00:04:12.170 --> 00:04:16.399 We stay grounded within the dance the kind of expansion and contraction 00:04:17.970 --> 00:04:23.899 That our breath teaches us which is right is right. This is like kind of a great metaphor of her life, right? 00:04:24.210 --> 00:04:29.060 What goes up must come down the cyclical nature of things. So if you're like I'm so 00:04:29.850 --> 00:04:36.739 Expand my heart is open. I'm just like all an expansion you can bet your bottom dollar that you're going to feel 00:04:37.620 --> 00:04:40.910 The contraction but what we can control is kind of how we move 00:04:41.820 --> 00:04:44.119 In and out of that 00:04:45.750 --> 00:04:47.809 Through practice of grounding 00:04:49.229 --> 00:04:53.699 Finding what it feels like to be grounded weak kind of control that make that 00:04:54.970 --> 00:04:56.970 that loop feel 00:04:58.210 --> 00:05:00.210 More in control or at least 00:05:01.330 --> 00:05:03.780 more present easier on the mind in the body 00:05:07.180 --> 00:05:08.610 Ready for a big stretch 00:05:08.610 --> 00:05:15.419 Let's have the breath lead the way so synchronize the breath with the movement the movement with the breath inhale to reach for the sky 00:05:16.000 --> 00:05:18.000 big stretch 00:05:18.639 --> 00:05:20.639 Exhale float the fingertips down 00:05:22.030 --> 00:05:23.520 Now in your next inhale 00:05:23.520 --> 00:05:30.510 see if you can ground with the upper just touching the earth even more sand your awareness down as you inhale lift up high and 00:05:32.020 --> 00:05:37.200 Exhale floating the fingertips to your side last one. Here we go big inhale 00:05:39.700 --> 00:05:41.700 And exhale 00:05:42.400 --> 00:05:47.160 Awesome, slowly draw the hands to the waistline here. Pull the elbows back begin to open up through the chest 00:05:47.830 --> 00:05:49.830 Inhale and exhale drop the chin to the chest 00:05:51.250 --> 00:05:54.450 Inhale carve a little line scuse me with your nose up towards the sky 00:05:55.240 --> 00:05:57.240 and exhale chin to chest 00:05:57.700 --> 00:05:59.700 draw your shoulder blades together 00:06:00.070 --> 00:06:07.109 Inhale carve a line with the nose look up ground through the heels notice. Have you come into the toes exhale chin to chest and 00:06:08.470 --> 00:06:13.739 inhale really be attentive with the feet or that which is touching the earth for you here India Luca and 00:06:14.530 --> 00:06:16.530 exhale chin to chest 00:06:16.710 --> 00:06:23.460 Excellent. Keep the elbows back shoulder blades drawing together and melting down the back body as you slowly step the right foot forward 00:06:23.460 --> 00:06:26.760 So if you're sideways on the mat like me you'll want to turn to 00:06:27.700 --> 00:06:29.380 the front edge of your mat 00:06:29.380 --> 00:06:31.619 we're just going to step the right foot forward and 00:06:31.750 --> 00:06:38.369 Then the left foot back and your left toes are going to point towards the front left corner of your mat right toes straight ahead 00:06:39.070 --> 00:06:41.070 Now my Center is going to want to come out 00:06:41.169 --> 00:06:45.929 From underneath me a bit here soft bend in that front knee as you lengthen your tailbone down 00:06:45.930 --> 00:06:49.500 You're going to feel a great opening in the left hip crease here 00:06:50.710 --> 00:06:57.000 This femur is snuggling in we pull the right hip crease back this femur snuggling in and then if you feel like whoa 00:06:57.280 --> 00:06:59.280 a little bit 00:06:59.409 --> 00:07:00.909 off balance 00:07:00.909 --> 00:07:02.909 Widen your base 00:07:03.940 --> 00:07:06.900 Great pyramid posture hands again on the waistline 00:07:06.900 --> 00:07:08.860 We lift the heart inhale in 00:07:08.860 --> 00:07:14.759 Actively pull your right hip crease back or draw your lower belly up and in as you send your gaze forward 00:07:15.130 --> 00:07:22.290 give yourself the image of looking down and slightly out in front as if you were trying to lean forward to see your 00:07:22.450 --> 00:07:24.960 reflection in a body of water 00:07:26.620 --> 00:07:32.489 Now try to maintain all of this while pressing into the outer edge of that back foot I'm going to invite you to 00:07:33.130 --> 00:07:37.170 Activate this back leg by lifting your left kneecap charging up your left inner thigh 00:07:38.710 --> 00:07:40.540 Mm-hmm and 00:07:40.540 --> 00:07:46.770 Then maybe we continue the journey down a little bit more to a flat back position. Maybe not. This is a difficult posture 00:07:46.770 --> 00:07:50.579 So squeeze your energy into the midline start to put all of your vocabulary together 00:07:50.920 --> 00:07:54.990 Ground down through the feet keep the neck nice and long. We're not dropping here 00:07:55.210 --> 00:07:59.189 you're here breathing deep for one more cycle in and 00:08:00.250 --> 00:08:02.250 out 00:08:02.350 --> 00:08:04.350 Good slowly rise up strong 00:08:05.140 --> 00:08:06.370 beautiful 00:08:06.370 --> 00:08:11.099 Draw your navel in and up trying to maintain this core connection throughout the rest of this practice ready 00:08:11.110 --> 00:08:15.629 Turn the right toes in turn the left toes out. You can step this back foot up now 00:08:15.760 --> 00:08:18.539 Your right toes are pointing towards the front 00:08:19.210 --> 00:08:22.650 Right corner your new front of the mat front right corner 00:08:24.400 --> 00:08:26.400 Nice wide base 00:08:26.920 --> 00:08:28.780 Hands to the waistline 00:08:28.780 --> 00:08:34.589 Again, there's a tendency for the kind of long puppy belly to happen here draw the navel in and up lengthen tailbone down 00:08:34.590 --> 00:08:37.439 You're gonna feel that then in your right hip 00:08:38.080 --> 00:08:43.080 That strong grounded feeling like Oh back legs rooted strong 00:08:43.780 --> 00:08:48.209 And here we go draw the shoulder blades together inhale in 00:08:48.910 --> 00:08:53.429 Imagine you're looking out in front as the hips go back. We peel the left hip crease back 00:08:53.430 --> 00:08:58.950 We stay grounded through all four corners of the feet. We reinforce this connection and the outer edge of the right foot 00:08:59.770 --> 00:09:06.540 Now activate lift your right knee cap to tone your right quad keep your right inner thigh engaged you got to bring the breath 00:09:08.380 --> 00:09:13.230 Gazing forward hugging the lower ribs in maybe you come to a flat back position here. Maybe you're like, okay 00:09:13.230 --> 00:09:15.010 Wow, this is a new shape 00:09:15.010 --> 00:09:17.010 interesting 00:09:17.320 --> 00:09:19.320 Breathe 00:09:21.430 --> 00:09:26.609 We're not locked out through this left knee that's a tendency here just a little tiny tiny been lots of awareness 00:09:27.220 --> 00:09:29.220 in the joints always 00:09:29.560 --> 00:09:32.609 Take one more deep breath in see if you can tuck the chin just slightly 00:09:34.209 --> 00:09:36.209 And the long exhale out 00:09:38.500 --> 00:09:42.359 Good rise up strong from Center navel draws in and up 00:09:42.910 --> 00:09:47.790 Beautiful we're gonna turn the left toes in we're you know right back to the other side this time palms together 00:09:48.010 --> 00:09:52.589 Anjali mudra at the heart if you're like, no way I'm keeping hands on the waistline great 00:09:52.589 --> 00:09:57.208 You know that that's there for you lift the sternum to the thumbs here find the link this time 00:09:57.209 --> 00:10:00.419 We're gonna inhale look all the way up towards the sky as you breathe in 00:10:00.970 --> 00:10:04.200 Exhale tug back with the right hip crease begin to lean forward 00:10:05.890 --> 00:10:08.159 Maybe you go a little lower this time, maybe not 00:10:09.070 --> 00:10:11.070 soft bend in that front knee 00:10:11.709 --> 00:10:15.149 Beautiful if the fingertips want to come down here. Obviously. You're welcome 00:10:15.880 --> 00:10:17.880 To own it 00:10:22.149 --> 00:10:24.149 Great grounded through the legs 00:10:25.060 --> 00:10:27.060 building strength 00:10:28.390 --> 00:10:30.250 Strong spine 00:10:30.250 --> 00:10:37.019 Slowly, let's rise back up this way. You can carry your groceries when you're 90, but also carry your neighbors groceries 00:10:37.750 --> 00:10:39.070 right 00:10:39.070 --> 00:10:41.070 Talk about extra. Let's take it to the left 00:10:42.699 --> 00:10:47.639 Hand your neighbors neighbors, okay palms together Anjali mudra find your footing 00:10:49.120 --> 00:10:52.409 Inhale in lift the sternum look up as you look up 00:10:52.410 --> 00:10:54.149 So as we inhale and find this lift 00:10:54.149 --> 00:10:59.849 We find this grounding down just like we did in Mountain Pose and then exhale peel the left hip crease back 00:11:00.430 --> 00:11:02.430 Send it forward 00:11:02.800 --> 00:11:06.000 Long neck here shoulders tugging away from the ears 00:11:08.470 --> 00:11:11.160 Activate that back leg breathe deep here 00:11:11.649 --> 00:11:14.159 So this image of kind of drawing your navel? 00:11:14.560 --> 00:11:20.789 Sucking it up towards your spine is going to help bring the front body to meet the back body here kind of defying gravity 00:11:22.390 --> 00:11:24.390 I love yoga 00:11:26.590 --> 00:11:30.479 You're like yeah, we get it Adrian we get it yoga with adriene. Okay. Here we go 00:11:30.760 --> 00:11:33.239 Inhale in exhale come all the way back up 00:11:34.930 --> 00:11:36.930 All right if your legs are tired 00:11:37.630 --> 00:11:41.549 wonderful way to meet your edge toes are going to go forward and 00:11:42.700 --> 00:11:48.150 Then we're going to step or hop the feet together. If you liked the heel toe move that we've already learned 00:11:48.910 --> 00:11:50.910 Go ahead and bring it together is a bit uptight 00:11:51.610 --> 00:11:53.290 inhale in here 00:11:53.290 --> 00:11:56.400 Exhale bring your fingertips down Mountain Pose, Tadasana 00:11:57.430 --> 00:12:03.630 All right from here. We're gonna cross the right leg over the left. Try to keep your left foot firmly planted on the earth 00:12:03.850 --> 00:12:06.960 So it's going to want to come up here. The heel is going to want to come up 00:12:07.779 --> 00:12:09.640 inhale exhale 00:12:09.640 --> 00:12:14.669 Draw the shoulders down the back body try to maintain that as we then bring the palms together 00:12:15.190 --> 00:12:20.760 Nice opening through the chest inhale in exhale. You're gonna bend through the knees send the hips back 00:12:21.100 --> 00:12:24.300 So we keep this micro bend in the knees as we come all the way down 00:12:24.880 --> 00:12:28.650 Hands can stay at the heart or we can release the fingertips down 00:12:29.770 --> 00:12:36.509 Let the weight of your head go here breathe deep try to stay grounded through all four corners of the feet here 00:12:39.610 --> 00:12:46.860 If you like to walk or run or jog, I'm sure this is in your tool belt if not 00:12:48.430 --> 00:12:50.430 Maybe consider 00:12:51.100 --> 00:12:53.100 Sneaking it in 00:12:54.130 --> 00:12:59.249 To come out of the posture ground through the feet bring the hands back Anjali mudra is Slavin in the knees 00:12:59.250 --> 00:13:01.150 This is going to activate from Center 00:13:01.150 --> 00:13:05.999 So if you're familiar with booty in Abunda this lock you're gonna draw the navel in and up 00:13:06.160 --> 00:13:10.890 Think of this coming from your lower belly. If you're new to the practice coming all the way up 00:13:11.740 --> 00:13:19.380 Rolling up great. We're gonna release and just switch right on to the other side so ground through the right foot cross the left ankle 00:13:20.200 --> 00:13:22.200 over the right 00:13:22.959 --> 00:13:28.649 Pressing down through all four corners of the feet inhale find length exhale drop the shoulders down the back body 00:13:29.500 --> 00:13:35.219 Let's try to maintain that as we now keep a little micro bend in the knees and the hips back 00:13:36.459 --> 00:13:38.459 And come forward 00:13:40.870 --> 00:13:45.990 Stay here palms pressing together you can use this as a little bit of a fulcrum just for some stability 00:13:46.930 --> 00:13:51.720 Or if it feels right fingertips can come down will relax the weight of the head over 00:13:52.750 --> 00:13:56.160 everyone breathe deep full loving breaths 00:13:57.730 --> 00:14:01.079 We gain so much more out of the practice so 00:14:02.350 --> 00:14:04.350 much more when we 00:14:05.350 --> 00:14:07.350 remember 00:14:08.530 --> 00:14:12.899 That layer of breath when more than that when we prioritize 00:14:13.690 --> 00:14:15.690 that depth of breath I 00:14:16.270 --> 00:14:20.220 always say get your money's worth, but then it's always kind of funny because this is all free but 00:14:21.160 --> 00:14:25.110 Do you know what I'm talking about? Take one more breath here big inhale and 00:14:27.250 --> 00:14:32.460 Use your exhale to with control ground through the feet come back up nice as well 00:14:37.240 --> 00:14:44.610 All the way up let's cross the ankles bring the feet together really together or hip width apart if that's your jam 00:14:45.490 --> 00:14:50.040 Inhale in exhale bend the knees send the hips back way back fingertips are going to go forward 00:14:50.710 --> 00:14:52.800 Here we go Kurtis on you got this 00:14:55.030 --> 00:15:01.769 Ground through the heels keep the ball joint of the big toe ball jointed the pinky toe mound on the earth 00:15:01.770 --> 00:15:05.970 In fact, go ahead and take a look down lift your toes lift your toes 00:15:06.790 --> 00:15:14.099 This is that four part equals standing training is almost DP he'd practice all four corners of the feet 00:15:15.250 --> 00:15:17.140 Good inhale in here 00:15:17.140 --> 00:15:20.550 Exhale sink a little lower draw the low belly in four three 00:15:21.190 --> 00:15:25.200 Two stand up tall one big inhale open up through the chest 00:15:26.800 --> 00:15:29.999 Lift your heart and exhale hands come together 00:15:33.070 --> 00:15:36.570 Namaste awesome. Just take a second here to notice how you feel 00:15:41.650 --> 00:15:44.249 If you can detect any tightness any 00:15:44.710 --> 00:15:50.309 Tension or stress in the body you go ahead and find some soft easy movement here even shake it out 00:15:55.990 --> 00:16:01.349 Then as you're ready bring your palms to your heart so that you can feel the warmth of your 00:16:02.140 --> 00:16:07.259 Hands, either on your heart or you're a figurative heart space wherever it feels really yummy 00:16:08.590 --> 00:16:12.959 Then find a gentle bow of the head this kind of reverent bow 00:16:21.100 --> 00:16:23.100 Close your eyes observe your breath 00:16:25.060 --> 00:16:27.810 And if you haven't heard 00:16:29.230 --> 00:16:31.950 The phrase or the message? 00:16:34.090 --> 00:16:36.090 The mat is a mirror 00:16:37.600 --> 00:16:40.739 It's my pleasure to share it with you here today 00:16:41.830 --> 00:16:46.020 Let's keep this in mind each time. We add a new theme a new intention 00:16:49.930 --> 00:16:57.120 There's an opportunity to take whatever you're working with on the mat and make a home for it 00:17:03.370 --> 00:17:07.380 Allow it to serve you teach you reflect back to you 00:17:10.300 --> 00:17:17.669 You guys are doing great thank you so much for sharing your time and energy with me what a wonderful journey we were on together 00:17:21.100 --> 00:17:26.910 Bring the palms together thumbs up to the third eye inhale, lots of love in 00:17:30.220 --> 00:17:32.699 And exhale lots of love out 00:17:34.390 --> 00:17:38.400 Stay anchored in love. I love you guys so much. I'll see you tomorrow 00:17:40.030 --> 00:17:42.030 Namaste 00:18:02.400 --> 00:18:04.400 You