what's up everyone welcome to yoga with

Adriene today on the foundations of yoga

we're learning standing splits

so you've request that we start to carve

through the advanced postures this is

one of them but it's beginner friendly

as well because we're going to work it

from the ground up with lots of

integrity and lots of love so hop on

your mat and let's begin

well writing my friends so to get into

the posture day we're going to start on

all fours moving nice and slow making

sure that as we learn new postures and

return to the basics that were being

really mindful of how we get in and out

of things so that we can make sure that

it feels good so you might even sneak in

a little cat-cow here why not and then

when you're ready we'll lift the right

foot up and come into a nice low lunge

lifting the back leg you might keep it

down for a breath or two while you

stretch out your lower body connect to

your breath and whenever you're ready

keep that front knee stacked over the

front ankle as we reach the fingertips

up strong powerful pose here coming into

a high lunge and the reason we're coming

here is to really kind of connect to

strength power stability in the lower

body and keep this awareness in the

upper body of course too so we're

reaching up we're finding the strength

in the lower body and I'm also pulling

my right hip crease back making sure to

remember foundations of high lunge here

nice lengthening of the tailbone down

just paying attention to the sacrum here

inhale in here one more strong breath

and then exhale back to your low lunge

awesome now we're going to slowly hop

the left toes in a couple times you have

to do it all in one and then on a big

big exhale so take a deep breath in on a

big exhale we'll lift the back leg up so

we're going to build this in fact I'd

like to invite you to forget what you

know about the shape of standing split

so we know this big big thing see if you

can just keep it nice and low have

integrity and mindfulness as we build

this posture so I can actually do a

higher one but I'm going to keep it nice

and low and I encourage you to to even

if you think you can go higher keep a

soft bend in your standing leg

foundations of yoga pressing into all

four corners of the standing foot

fingertips on the mat long beautiful

neck here just to start so lots of

awareness in the shoulders we might

begin to feel a shake

so strengthening strengthening that

standing leg and really kind of

connecting to our core here and then I'm

going to slowly press out really slow so

bend your left knee and then slowly

press out awareness through all four

corners of that left foot flexing the

left foot and spreading the left toes

now everyone

energetically draw your right hip and

take maybe take your right thumb and

energetically pull your right hip up

here so we're kind of leveling the

buttocks here squaring the hips and

times we call it and I'm going to take

one more breath here and then on an

exhale I'm going to release back down

also come back to all fours sit back on

your heels and take a rest

how's one let's try to get in the same

side okay back to all fours find your

breath and then we'll step the right

foot up in your own time make your way

up to that high lunge for one swift

breath inhale in pull the right hip

crease back connect to the power of the

legs and on an exhale release then we'll

step the left toes up and on an exhale

press into the standing leg draw energy

up from the arch of that right foot this

time maybe the palms come to the mat and

I'd like to invite you to really tone

your left quadricep here so engage the

left quad as you press into your left

foot and again we go through our

checklist spreading awareness through

all four corners of the feet finding

length awareness in the neck and

shoulders this time we can allow the

crown of the head to draw down and we

pull the right hip crease back hug the

outer ribs in so nice awareness here in

the torso and we breathe tuck the chin

into the chest if you can or keep your

gaze down nice and strong great so we're

leveling the hips here and we're

focusing on sensation rather than shape

so we kind of blast through then we

never really get to a nice beautiful

standing split or at least we can't

evolve it kind of

stays that way so forget what you see in

the magazines and just focus on the

sensation here nice strong pulls one

more breath and then we use an exhale to

release awesome coming back through the

lung and then all fours feel free to sit

on the heels here or maybe this time you

rest in a Child's Pose

feel free to wiggle out the fingertips

rotate the wrists anything and

everything that feels good here lead and

I'll go hahaha

then we'll slowly come back up and we'll

try the same thing on the other side so

from all fours we step the left foot up

into our lunge curl the right toes under

come through that low lunge stretch it

out here for a couple breaths and then

when you are ready we'll inhale sweep

the fingertips up and overhead and just

connect to the power of the legs here so

I like to bend my right knee lengthen

the tailbone down pull the left hip

crease back so I'm really coming into

the power of the legs and already paying

attention to my sacrum here so that when

I come into the posture I can work to

keep that nice and flat nice and stable

inhale in wherever you are and use your

exhale to return back down and then

we'll step the right toes in once twice

three times the standing split just

kidding

inhale in exhale lift the right leg up

high so a couple of things I'll show you

on this side if you're watching or if

you can just listen to my voice here the

right hip wants to stack over the left

and so I'm going to draw my right toes

down towards the yoga mat and level out

the buttocks level out the hips pull the

left hip crease back and again we can

tone that right quad stay long in the

neck draw energy up from your standing

leg careful not to lock that standing

knee deep breath in here everybody and

then exhale back to your low lunge we're

just going to take our break here in the

lunge this time so one

breath in and a long breath out and then

we'll return to the high lunge so here

we go on a swift breath in common to

your power high lunge exhale straight to

standing split maybe you do it in one

step this time and maybe that's just

some where we head later other options

to head for are wrapping the arms around

the calf here maybe it's just one arm to

start maybe eventually we get both so

really working from the ground up though

adding things on with time and with

breath wherever you are take one more

breath in radiates energy throughout the

entire body make sure you're not

clenching in the neck and shoulders and

then we'll slowly release back to the

low lunge and we'll plant the palms and

step the left toes back to a downward

dog pedal it out walk the feet to the

center of the mat and then we'll slowly

roll it up nice work everyone deep

breath in as you rise up into Mountain

Pose and exhale shake it off alright my

friends awesome works that was the

basics of standing splits this is a

wonderful posture to return to you know

once a week or when you're doing your

home practice play time to see how

evolves and grows be patient be kind

really work on you know building these

poses from the ground up so you can have

a strong foundation to fly free I'll see

you next time free yoga videos every

Wednesday questions comments down below

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guys take good care