WEBVTT

00:00:00.539 --> 00:00:04.100
Hey everyone welcome to Yoga with Adrian:
Travel Edition.

00:00:04.100 --> 00:00:07.850
I am Adrian and today we are in Sayulita,
Mexico.

00:00:07.850 --> 00:00:15.549
Just took the cab ride here to find some culture
and have some fun, but my body is a little

00:00:15.549 --> 00:00:17.939
tired from the weekend and from the travel.

00:00:17.940 --> 00:00:24.630
So we are going to head to the beach right
now for a quick revitalizing yoga practice.

00:00:24.630 --> 00:00:31.939
Join me!

00:00:31.939 --> 00:00:39.240
Let's go!

00:00:39.240 --> 00:00:43.790
Let's begin standing at the front edge of
the mat.

00:00:43.790 --> 00:00:50.030
Tadasana or mountain pose.

00:00:50.030 --> 00:00:57.260
We ground down through the feet and find this
upward current of energy as we stand up nice

00:00:57.260 --> 00:01:06.509
and tall, keep soft knees, and open the palms.

00:01:06.510 --> 00:01:12.460
Lift up through your heart and find your breath.

00:01:12.460 --> 00:01:20.039
Inhale reaching the arms up high overhead,
exhale, forward fold.

00:01:20.040 --> 00:01:22.430
Take a moment here to bend the knees.

00:01:22.430 --> 00:01:27.420
Maybe clasp the elbows, rock a little side
to side.

00:01:27.420 --> 00:01:32.030
Choose to enjoy your practice here today.

00:01:32.030 --> 00:01:34.850
Moving with the breath.

00:01:34.850 --> 00:01:38.158
Working it out.

00:01:38.159 --> 00:01:44.610
On your next breath in we will lift half way,
and exhale and forward fold.

00:01:44.610 --> 00:01:48.380
Step the right food back, come onto the right
knee.

00:01:48.380 --> 00:01:49.380
Crescent lunge.

00:01:49.380 --> 00:01:52.970
We inhale; sweep the finger tips up high overhead.

00:01:52.970 --> 00:01:55.729
Exhale, twist to the left.

00:01:55.729 --> 00:01:57.810
Inhale, back to center.

00:01:57.810 --> 00:02:02.350
Press into that back foot and twist to the
right.

00:02:02.350 --> 00:02:08.008
Inhale to center and exhale release.

00:02:08.008 --> 00:02:12.018
Step the left toes with the left knee back
and vinyasa.

00:02:12.019 --> 00:02:13.700
Choose your own adventure here.

00:02:13.700 --> 00:02:19.679
Hug the elbows into the side body, inhale
lift up cobra or upward facing dog.

00:02:19.680 --> 00:02:21.720
Find what feels good.

00:02:21.720 --> 00:02:28.439
And on an exhale we release and send it back,
downward facing dog.

00:02:28.439 --> 00:02:31.319
Take several juicy breaths here.

00:02:31.319 --> 00:02:33.399
Deep breaths in through the nose.

00:02:33.400 --> 00:02:40.129
Long exhales out through the mouth and then
we will lift the right leg up into the lunge.

00:02:40.129 --> 00:02:42.059
Same thing with the other side.

00:02:42.059 --> 00:02:45.260
Moving swiftly with the breath, be mindful.

00:02:45.260 --> 00:02:48.950
Crescent lunge.

00:02:48.950 --> 00:02:53.328
On an inhale sweep the arms up and overhead
and exhale twist to your right.

00:02:53.329 --> 00:02:56.309
Pull the right hip crease back.

00:02:56.309 --> 00:02:58.840
Inhale back to center.

00:02:58.840 --> 00:03:02.029
Exhale spiral to the left.

00:03:02.029 --> 00:03:03.029
Inhale to center.

00:03:03.029 --> 00:03:04.510
Open your heart.

00:03:04.510 --> 00:03:05.679
And exhale.

00:03:05.680 --> 00:03:06.689
Release.

00:03:06.689 --> 00:03:07.709
Great.

00:03:07.709 --> 00:03:10.260
Step the back foot up to meet the front.

00:03:10.260 --> 00:03:11.450
Inhale.

00:03:11.450 --> 00:03:13.828
Halfway lift.

00:03:13.829 --> 00:03:15.019
Exhale.

00:03:15.019 --> 00:03:16.209
Bow.

00:03:16.209 --> 00:03:19.030
Inhale spread the finger tips reach all the
way up.

00:03:19.030 --> 00:03:20.620
And exhale Namaste.

00:03:20.620 --> 00:03:23.499
Great, here we go again.

00:03:23.499 --> 00:03:26.390
Inhale reach it up.

00:03:26.390 --> 00:03:29.339
Exhale forward fold.

00:03:29.339 --> 00:03:31.469
Inhale half way lift.

00:03:31.469 --> 00:03:32.499
Exhale bow.

00:03:32.499 --> 00:03:37.180
Then we will step the right foot back followed
by the left and we are just going to peddle

00:03:37.180 --> 00:03:39.189
out the calves.

00:03:39.189 --> 00:03:42.819
Really great for me at this time because my
legs are super tired.

00:03:42.819 --> 00:03:47.518
And then we chaturanga or chaturanga practice.

00:03:47.519 --> 00:03:51.140
Upward facing dog or cobra.

00:03:51.140 --> 00:03:52.730
Downward facing dog.

00:03:52.730 --> 00:03:53.730
Find your breath.

00:03:53.730 --> 00:03:55.999
Peddle out the feet.

00:03:55.999 --> 00:03:57.609
Melt your heart back.

00:03:57.609 --> 00:03:58.689
Inhale.

00:03:58.689 --> 00:04:00.840
Lift the right leg high.

00:04:00.840 --> 00:04:04.139
Exhale, squeeze that right knee up towards
your heart.

00:04:04.139 --> 00:04:07.959
Then we will step it up and come into warrior
one.

00:04:07.959 --> 00:04:10.029
So pivot on the back foot.

00:04:10.029 --> 00:04:12.950
Deep breath in here.

00:04:12.950 --> 00:04:17.130
Then interlace the finger tips behind the
tail so that you can open up through the front

00:04:17.130 --> 00:04:18.600
body.

00:04:18.600 --> 00:04:23.400
Deep breath in, exhale humble warrior.

00:04:23.400 --> 00:04:29.849
Crown of the head releases down to the earth,
we stay engaged through the inner thighs.

00:04:29.850 --> 00:04:35.280
Press into the feet to come all the way up
and we release.

00:04:35.280 --> 00:04:37.200
Great.

00:04:37.200 --> 00:04:40.590
Turn the right toes in, come into a nice wide
legged stance.

00:04:40.590 --> 00:04:45.299
Hands on the waistline, we inhale, open our
hearts.

00:04:45.300 --> 00:04:48.430
Exhale, wide legged forward fold.

00:04:48.430 --> 00:04:51.900
My number one revitalizing yoga pose.

00:04:51.900 --> 00:04:54.010
This is such a yummy posture.

00:04:54.010 --> 00:04:55.340
Great for tired legs.

00:04:55.340 --> 00:04:58.229
Great to reboot the system.

00:04:58.230 --> 00:05:02.010
To each his own here, you can grab the big
toes, you can walk the palms in line with

00:05:02.010 --> 00:05:07.370
the arches of the feet or maybe you just stay
on the finger tips.

00:05:07.370 --> 00:05:08.910
Find your breath wherever you are.

00:05:08.910 --> 00:05:11.650
Press into the outer edges of the feet.

00:05:11.650 --> 00:05:14.310
Draw energy up through the arches.

00:05:14.310 --> 00:05:22.290
Then we will bring the hands back to the waist
and slowly rise up now, nice and strong.

00:05:22.290 --> 00:05:25.270
Warrior One on the opposite side now we turn
the left toes out.

00:05:25.270 --> 00:05:27.440
Inhale, reach it up.

00:05:27.440 --> 00:05:29.760
Exhale, release.

00:05:29.760 --> 00:05:32.060
Interlace behind.

00:05:32.060 --> 00:05:38.760
Open up through the front body, ground down
through the feet and find your humble warrior.

00:05:38.760 --> 00:05:42.240
Hug those inner thighs towards the midline.

00:05:42.240 --> 00:05:44.870
Stay engaged through your core, my friends.

00:05:44.870 --> 00:05:46.420
Deep breaths here.

00:05:46.420 --> 00:05:47.700
Relax the head over.

00:05:47.700 --> 00:05:49.550
Strong, strong legs.

00:05:49.550 --> 00:05:54.000
As your press up and release.

00:05:54.000 --> 00:05:55.000
Awesome.

00:05:55.000 --> 00:05:57.170
Turn the left toes in, hands to the waistline
once again.

00:05:57.170 --> 00:06:02.220
We inhale open up, exhale forward fold.

00:06:02.220 --> 00:06:06.930
This time finding a twist, left palm comes
to the earth, right finger tips reach up towards

00:06:06.930 --> 00:06:08.330
the beautiful sky.

00:06:08.330 --> 00:06:15.190
You can find a little bind here and then we
will release and take it to the other side.

00:06:15.190 --> 00:06:20.290
Create an experience.

00:06:20.290 --> 00:06:23.520
It's not about doing it perfect, it's really
just a little yoga break here.

00:06:23.520 --> 00:06:27.799
Nice full breath, full of gratitude.

00:06:27.800 --> 00:06:31.660
Then we will release and walk the feet in.

00:06:31.660 --> 00:06:34.720
Slowly lower down into deep yogic squat.

00:06:34.720 --> 00:06:42.330
If you are just like 'uhhh, no', then keep
the heels lifted, finger tips on the earth.

00:06:42.330 --> 00:06:47.060
You might even skip this if the hips are really
tight for you.

00:06:47.060 --> 00:06:51.800
Lots of options.

00:06:51.800 --> 00:06:55.750
In time we will be able to bring the palms
together, perhaps.

00:06:55.750 --> 00:07:01.690
And if you are there now, work on squeezing
the legs into the arms and pressing the arms

00:07:01.690 --> 00:07:03.080
into the legs.

00:07:03.080 --> 00:07:13.200
So really building a lot of energy here, in
this strong, powerful posture.

00:07:13.200 --> 00:07:19.380
And we will slowly release the left palm to
the earth, wherever you are, and inhale reach

00:07:19.380 --> 00:07:22.330
the right finger tips up.

00:07:22.330 --> 00:07:29.400
Open up through the chest and then release
back to center and switch.

00:07:29.400 --> 00:07:33.000
Left finger tips up towards the sky.

00:07:33.000 --> 00:07:34.400
Open your heart.

00:07:34.400 --> 00:07:38.080
And we release.

00:07:38.080 --> 00:07:47.690
Bring the finger tips behind you and we will
come to a cross legged seat.

00:07:47.690 --> 00:07:49.590
Bring the right palm to the left knee.

00:07:49.590 --> 00:07:51.969
Left finger tips behind.

00:07:51.970 --> 00:07:54.450
We inhale, roll up through the spine.

00:07:54.450 --> 00:07:57.120
And exhale twist.

00:07:57.120 --> 00:08:01.090
Again, inhale lift and lengthen.

00:08:01.090 --> 00:08:06.799
Exhale, find your twist.

00:08:06.800 --> 00:08:10.680
Melt back to center and same thing on the
other side.

00:08:10.680 --> 00:08:14.210
Inhale, lift and lengthen.

00:08:14.210 --> 00:08:18.650
Exhale, twist.

00:08:18.650 --> 00:08:27.289
Inhale, lift up and exhale, take your core
with you back to center.

00:08:27.290 --> 00:08:28.890
Cool.

00:08:28.890 --> 00:08:29.890
Baddha Konasana.

00:08:29.890 --> 00:08:34.080
Soles of the feet come together, knees nice
and wide.

00:08:34.080 --> 00:08:39.889
Grab the ankles or interlace the fingertips
around the toes.

00:08:39.889 --> 00:08:40.948
Sit up tall.

00:08:40.948 --> 00:08:45.349
And maybe we draw a couple of circles with
the nose, one way and then the other.

00:08:45.350 --> 00:08:51.449
A little energetic hygiene here, letting go
of any stress or tension, particularly in

00:08:51.449 --> 00:08:54.019
the neck and shoulders.

00:08:54.019 --> 00:08:57.320
And then we round the spine, find a forward
fold.

00:08:57.320 --> 00:09:03.370
You can do this several times or stay there.

00:09:03.370 --> 00:09:06.690
Using the breath.

00:09:06.690 --> 00:09:19.720
Then we will press into the sit bones and
slowly roll up.

00:09:19.720 --> 00:09:22.389
Awesome.

00:09:22.389 --> 00:09:29.199
We come back to all fours and send it up and
back, downward facing dog.

00:09:29.199 --> 00:09:33.050
So last little vinyasa here, to really heat
things up just bring a little warmth to your

00:09:33.050 --> 00:09:34.050
life.

00:09:34.050 --> 00:09:36.490
We are going to go up and over into plank.

00:09:36.490 --> 00:09:37.970
Three chaturanga pushups.

00:09:37.970 --> 00:09:42.550
So you can do this with the toes or on the
knees.

00:09:42.550 --> 00:09:44.059
Just three, you got this.

00:09:44.059 --> 00:09:48.749
Gaze is forward.

00:09:48.749 --> 00:09:53.629
And then we inhale lift up, upward facing
dog or cobra, you choose.

00:09:53.629 --> 00:09:55.559
Exhale.

00:09:55.559 --> 00:09:57.790
Take a rest.

00:09:57.790 --> 00:10:00.819
Extended child's pose.

00:10:00.819 --> 00:10:04.618
Melt your heart.

00:10:04.619 --> 00:10:11.080
Soften the skin of the face.

00:10:11.080 --> 00:10:13.559
Take a moment to surrender here.

00:10:13.559 --> 00:10:21.889
And we let it all go.

00:10:21.889 --> 00:10:29.000
Slowly we will rise up and we will come back
to seated.

00:10:29.000 --> 00:10:33.610
This time send the legs out in front and inhale
reach the arms up and overhead.

00:10:33.610 --> 00:10:37.199
Exhale, forward fold.

00:10:37.199 --> 00:10:42.469
Grab the outer edges of the feet or let the
hands rest gently on the thighs, the shins,

00:10:42.470 --> 00:10:43.709
anywhere.

00:10:43.709 --> 00:10:46.260
Feet are flexed.

00:10:46.260 --> 00:10:48.119
Knees can be bent.

00:10:48.119 --> 00:10:51.100
Again, practice letting go here.

00:10:51.100 --> 00:10:54.500
Deep breath in and exhale.

00:10:54.500 --> 00:11:01.380
Chin to chest as you roll it up.

00:11:01.380 --> 00:11:05.660
Beautiful.

00:11:05.660 --> 00:11:10.689
Now from here we will lift the knees, bring
the hands behind the thighs, loop the shoulders

00:11:10.689 --> 00:11:12.630
and lift the sternum up.

00:11:12.630 --> 00:11:16.660
Lift your heart up.

00:11:16.660 --> 00:11:19.990
Boat pose, just for a couple of breaths here.

00:11:19.990 --> 00:11:21.300
Reaching the finger tips forward.

00:11:21.300 --> 00:11:23.829
You can straighten the legs.

00:11:23.829 --> 00:11:27.248
You can send the finger tips out.

00:11:27.249 --> 00:11:31.160
If you are new to the practice you might just
stay with your hand behind your thighs.

00:11:31.160 --> 00:11:37.240
Find a little organic movement here, a little
improvisation, if you will, inner vasaana.

00:11:37.240 --> 00:11:38.980
No tense holding here.

00:11:38.980 --> 00:11:41.880
Lift your heart, focus on lifting your heart
up toward the sky.

00:11:41.880 --> 00:11:43.820
Lift, lift, lift.

00:11:43.820 --> 00:11:46.410
And then we release.

00:11:46.410 --> 00:11:47.410
Awesome.

00:11:47.410 --> 00:11:50.300
I just through the hang loose sign, how embarrassing.

00:11:50.300 --> 00:11:52.420
We will come into flat back position.

00:11:52.420 --> 00:11:54.449
Hug the knees into the chest.

00:11:54.450 --> 00:11:59.869
Then send the finger tips out left to right,
Texas T even though I'm in Mexico.

00:11:59.869 --> 00:12:02.350
Got to bring it.

00:12:02.350 --> 00:12:03.439
And reclined twist.

00:12:03.439 --> 00:12:06.329
Knees fall to the right.

00:12:06.329 --> 00:12:11.399
Turn onto your left ear if you like and breathe
deep into the belly.

00:12:11.399 --> 00:12:16.089
You can extend that top leg if that feels
good.

00:12:16.089 --> 00:12:20.949
And then we will slowly connect with your
core as you move it back to center and then

00:12:20.949 --> 00:12:28.399
take it to the other side.

00:12:28.399 --> 00:12:30.100
Juicy twist here.

00:12:30.100 --> 00:12:31.250
Inhale.

00:12:31.250 --> 00:12:33.829
Don't just breathe into the belly, but also
breathe into the chest.

00:12:33.829 --> 00:12:37.559
Lungs expand, extend that top leg.

00:12:37.559 --> 00:12:39.819
Deep breath in.

00:12:39.820 --> 00:12:41.589
And exhale.

00:12:41.589 --> 00:12:45.439
Slowly release, connecting to your core as
you melt it back to center.

00:12:45.439 --> 00:12:46.629
Awesome.

00:12:46.629 --> 00:12:51.279
Reach the arms up and overhead, extend the
legs out long.

00:12:51.279 --> 00:12:57.249
Then we can bring the hands behind the head
here, interlace the finger tips.

00:12:57.249 --> 00:12:58.249
Extend the thumbs.

00:12:58.249 --> 00:12:59.660
Give yourself a little massage.

00:12:59.660 --> 00:13:07.709
We will draw the heels up towards the center
for a little reclined cobblers pose.

00:13:07.709 --> 00:13:11.170
If you've ever heard the term take a chill
pill, it looks like this for me.

00:13:11.170 --> 00:13:13.459
This shape in the body.

00:13:13.459 --> 00:13:16.459
Supta Baddha Konasana.

00:13:16.459 --> 00:13:20.258
So if you're digging it stay here and rest.

00:13:20.259 --> 00:13:25.769
Or when you are ready begin to slide the legs
out.

00:13:25.769 --> 00:13:30.040
Eventually bringing the arms to your sides.

00:13:30.040 --> 00:13:36.310
And wherever you are, take a rest.

00:13:36.310 --> 00:13:40.008
Thank you for sharing your practice with me
my friend.

00:13:40.009 --> 00:13:41.050
Take good care.

00:13:41.050 --> 00:13:48.729
Have an awesome day.

00:13:48.730 --> 00:13:55.490
Namaste.