hey everyone welcome to yoga with

Adriene I'm Adriene and today on the

foundations of the yoga we have lizard

pose really juicy hip opener great for

the whole body this was a request so I

wanted to get down low with you today

and learn lizard pose top

all right my friends so today we're

going to begin in downward facing dog

get on into your dog and just take a

second to stretch it out why not then

from your down dog we're gonna step the

right foot up into our lunge go ahead

and lower the left knee let's just take

a second here to explore the body so the

thing about the foundations is we're

breaking the pose down but I also want

to be mindful the fact that this might

be the first thing you've done all day

and you might be a little tight or a

little sore and so we're not trying to

like cram our foot into the shoe or you

know yeah we want to kind of ease into

it stretch into it that's a good note

for teachers too you know if you're

demonstrating things you want to make

sure that you're stretched out more with

your demo things okay so that you don't

hurt yourself okay so when then we're

going to come into this nice low lunge

back knee is lowered front knee is

stacked over front ankle then go ahead

and bring your right fingertips over to

meet your left and then we're gonna walk

our right toes out towards the outer

edge of that right side of the mat here

then I'll come on to my palms and I'm

still connected through my foundation

here so knee on the ground and toes

really mindful on the earth so now right

toes are out I press away from the earth

and I'm just gonna hang here so I might

be on the fingertips lot going on here

or I might be on the palms or it might

be on a block since I have a bolster

right here I'm just gonna use upholster

but you might be on a block or you can

take some books and lift the earth up to

you and I think a common thing and this

lizard pose and lizard variations which

is what we're learning a couple

different ways today is to get kind of

caught up in getting into this this

thing too fast you know prepping for

some sort of you know eka pada Kuni

asana or something like that and really

we want to we want to slow it down so

that we're taking every

little muscle along for the ride and

lots of integrity still on the spine so

if you're not able to find a little

extension in the spine maybe open your

chest towards the front of your mat here

then stay up nice and tall and work on

that if you are kind of able to find a

little integrity in the spine a little

connect with the neck and shoulders

then maybe you do slowly lower down

coming to the palms or maybe even to the

forearms here so we're working at all

different levels if you're like not in a

million years you'd be surprised with a

little bit of practice you could

probably lower these forearms down

safely and feel good so we're here we're

here we're here we're on a prop if we

need to and then we find our breath we

pull the right hip crease back here my

friends just gently falling back so

we're not just kind of mindlessly

sinking into the posture here but we're

really integrated if the forms are on

the earth spread the palms wide really

press into the base of the palm draw the

shoulders away from the ears if you're

feeling like you want a little more heat

and you're ready to explore you might

lift the back knee up or you can keep it

lowered and we can do that in any

variation here breathing into the tight

spots and if you're like what does that

mean breathe into your hips baby send

breath that means take fuller deeper

breaths and this is a great place to

hang out as we open up the front of the

hip crease of course open up the right

hip crease really great for connecting

the spine for when we want to maybe head

into some other more interesting looking

maybe poses or balancing postures of

course take one more breath wherever you

are and then the dismount the release is

really important here more important

than I think you might think we don't

want to just topple out or rush out

we're going to come out of it with the

same mindfulness so walking the palms

back up inching the right foot in back

to Center as we bring the right

fingertips around and then from here

I'll lower the back knee if I haven't

already

and I'm going to think up and over as I

send my right hip crease back once again

this time coming on to the right foot

really flexing the right toes up towards

the sky and I inhale find that extension

just like I had in my lizard variation

and then on an exhale rounding forward

so just a little counter pose here to

keep it real one more breath here not

sinking all the way back here but in

keeping the hip pretty sacked over the

front knee or the left knee excuse me

deep breath in and then on an exhale

we'll roll through the right foot come

back to that low lunge plant the palms

and send it to downward facing dog

deep breath in and long breath out if

you're like whoa Nelly new to the

practice need to chill lower the knees

and take a rest in Child's Pose

although eyes will stay in downward dog

for two more breaths great if you're in

Child's Pose

come on back to downward facing dog and

then nothing fancy here we step the left

foot up into our low lunge lower the

back knee knee right knee comes down we

find our foundation here just nice and

strong connecting to the toes of the

back foot but also really kind of

letting that awareness travel to my

center of my core my shoulders right so

I'm not isolating any part here I'm kind

of moving as one heart moving there's

one moving part I was redundant but at

least I got my point across okay here we

go walking the left toes out now and

then bringing that left finger that left

palm and those left fingertips to each

his own here around to meet the right so

take your time getting into this try and

just allow you a little bit of time to

play again we're not trying to you know

just kind of shove into the shape here

but really give ourselves the time of

space to experiment and explore that's

the beauty of this foundations of yoga

series so maybe eventually you come on

to the

and again I just invite all of you to

open your heart forward and really pay

attention to the extension of the spine

here first and then once you feel like

you've integrated that even just the

awareness may not look exactly like mine

but the awareness then we can start to

play here maybe lifting up on a prop or

coming down I encourage you to find your

breath again and then wherever you are

see if you can really kind of lift away

from the earth so although we're sinking

the hips down low we're not just kind of

mindlessly dumping all the weight

there's a little bit of press into the

palms a little bit of press into the

elbows

maybe you lift that back knee up maybe

not left hip crease gently pulls back in

the lower belly is engaged wherever you

are take one more full breath cycle in

and out and then we'll slowly unravel

nice and slow coming out of the posture

with a smile how it may be a sense of

relief we walk the left toes back in

left fingertips come around and counter

pose lower the back knee if it isn't

already and we'll send it up and back

really tugging the mat gently perhaps

with the left heel and really really

pulling that left hip crease back find

your breath maybe you play a little bit

on this side with this wave of the spine

finding that extension hmm

noticing how your neck and shoulders

feel today

one more breath and then we'll slowly

roll through the left foot plant the

palms and slide the left toes back

downward facing dog deep cleansing

breath in here my friends in through the

nose and exhale out through the mouth

good job all right my friends awesome

work that was lizard pose make sure you

comb through the foundations of yoga and

learn other poses from the ground up

this is a great place to play especially

if you're new to the practice but also

if you're wanting to eventually venture

out into public classes this is a nice

series for you let me know how it goes

questions comments welcome below as

always I appreciate all the positivity

and all the questions and this like I

said earlier this video was a request so

send in your requests to things that you

want to work on or you have questions

about let me know I'll see you next week

free yoga videos every Wednesday until

next time