what's up everyone welcome to yoga with

Adriene I'm Adriene and today we have

some yoga tips so this is a question

that comes up a lot I wanted to tackle

it today and we're going to get started

right away so transitioning from

downward dog to lunge lunge to downward

dog

how ever can we do it especially quickly

in a flow class or vinyasa in a way that

doesn't hurt our wrists and shoulders

let's play so the real answer to this

question is that it just takes time

right integrating the body but we kind

of have to know the cues and the things

to pay attention to in order to grow our

practice in a way in which we can do

that so what that means is we have to

create a full body experience so we

can't just go straight to the downward

dog here in my opinion we need to start

with a little cat-cow to open up through

the front body to open up through the

back body to begin this conversation

with the hands which is super important

for this conversation for this question

and also with the feet take one more

with your breath inhaling as you drop

the belly to your mat exhaling as you

draw the navel to the spine tucking the

tail awesome then curl your toes under

and send it up and back to downward

facing dog

same thing pedal it out here and

consider the space that you're creating

in the side body so you might shift the

hips a little left to right then send

your awareness to your hands notice if

your hands are starting to come up here

if you can press into all 10 knuckles

firmly in particular the space between

your index finger and thumb draw the

shoulder blades in and together down the

back body create space between the ears

and shoulders these are all super

important things as we work on getting

that leg up and into our lunge

gracefully and swiftly in time

great then take one more deep breath in

here this time bend your knees take a

big inhale in and then exhale lower back

to all fours awesome if

need to take a quick rest off the wrist

please do and then we're going to come

to all fours once again so tapping into

the core is kind of the biggest thing

when taking our leg all the way up into

the earth excuse me all the way up to

the sky and then all the way up and

through to the earth we have to activate

the core it's not just about swinging

that leg up in it that's why you know we

end up kind of coming short and why we

end up having to use our hand which is

totally fine which sometimes we do for

our whole life our whole practice but

what we want to do is engage the core as

much as possible so to play with that

and again know no judgment every body is

different so your solution to this

problem or the answer to this question

is going to be a little different for

everyone but let's just play have some

fun that's the beauty of the home

practice is like we get the time and the

opportunity to do this together so we're

going to play with that by lighting that

fire in your belly

lighting kind of sparking that match in

the center ok and we're going to let

this radiate and heat up a little bit so

don't give up stick with it stick with

me we're going to come to all fours

wrists underneath the shoulders knees

directly underneath the hips

first things first press away from your

yoga mat in downward dog there's a

tendency to crash into the front body so

we're going to practice here already

pressing away from the earth finding

this yielding sensation and then drawing

the shoulders away from the ears so if

you're collapsed here here's an example

of the negatory see if you can press

away create space neck nice and long

then stack knees directly underneath the

hip points press into the tops of the

feet inhale in exhale lift the knees let

them hover inhale lower exhale lift the

knees let them hover see if you can

maintain the space in the shoulder so if

you're here you're trying to lift

I have no power there it sucks so bad

maintain the space you created here and

lift the knees breathing out lower as

you breathe in let's do two more exhale

lift

doesn't have to be a big lift here you

go just nice and low inhale at the

bottom exhale draw the navel up lift the

knees this time stay here notice that

shake that heat that prana that starts

to flow and we feel like okay from the

crown of the head to the tip of the

tailbone I'm alive and awake and I'm

pressing up and out of my foundation

cultivating all this energy in my Center

gathering it up in my core to create a

full body experience great slowly

release curl the toes under take a seat

back and rest whoo shake it off

maybe massage the wrist rotate one way

in the knee other and then we'll return

to all fours so that same integration of

the center of the core energy is now

what we're going to bring our awareness

to in downward facing dog so we'll come

back to all fours when you're ready send

the hips up high nice and long in the

side body now same thing that you did on

all fours press away from your yoga mat

so you can bend the knees and literally

look forward press away bend the knees

as generously as you need to here and

then engage the belly draw the navel up

towards the spine

great from here we'll lift the right leg

up high

see if you can notice your lower belly

kind of growing soft here and see if you

can hug the lower ribs in engage the

belly just like you did in hovering

table great from here bend the right

knee squeeze it in we're back to that

hovering table here as you hover

cultivate all this energy in the core

from here send it back three-legged dog

now rather than thinking about stepping

your right foot up and into your lunge

think about moving your center of

gravity up towards the front edge of

your mat draw a big line all the way up

and over with your Center so my Center

is moving in my leg is just following

following following and then I'll step

it up in it I'm on the ball of my back

foot I this is as far as I ate Rhian

made it maybe you made it this far maybe

you made it this far just notice how far

you made it

and the lower the back knee and come up

off the wrist for a second so you might

seem you might be like well I already

knew that connect my Center but it's

that practice it's like slowing it down

and actually thinking about what's

moving here am I trying to just

taskmaster bring my right foot up or can

I lead with my Center I guess what I'm

trying to say can i cultivate this

energy in the belly so that I'm actually

taking my center forward and the leg

just comes to follow let's try on the

other side Platt home step the right

toes back lift the hips downward-facing

dog go through your checklist foundation

that action of drawing the shoulders

away from the ears pressing away from

the earth and when you're ready lift the

leg up high bring your awareness

cultivate energy to your Center this

radiating ball of light right here

enable to spine or maybe by the solar

plexus just above then squeeze the left

knee up and in hover here remember that

hovering cat cat whoo-hoo

awakening full body then take it all the

way back up

then here we go we're going to imagine

taking our center of gravity all the way

forward think up and over Center is

moving forward Center first leg just

comes to follow and then I'll step it up

great just notice where you made it

today

smile lower the back knee come off the

wrist so really paying attention to the

alignment kind of that action in

alignment marriage so that you're

creating a full body experience so that

you're not just trying to sling one body

part up to the front of your mat for the

lunge but rather moving as one connected

part right so rather than all these

parts one moving part okay well plant

the palms curl the toes under send it

back one more time downward facing dog

one thing that I helps I think really

helps with this transition for me and

this just overall integration of core to

my limbs and moving is one moving

breathing part is these downward dog to

plank hurdles now these can be too

right for a second these can be kind of

tough if you're new to the practice

because they're very strengthening they

do rely on upper body bodybuilding but I

love them because for that very same

reason they're not just about building

strengthening the arms there it's really

about cultivating strength from the

soles of your feet all the way through

the awareness of the crown so this is

how it goes

we'll just do a couple and then you can

practice on your own we'll come to

downward facing dog

go through your checklist find your

breath press away from your yoga mat

careful not to lock the elbows a little

soft buoyancy here is helpful and soften

in the knees speaking of buoyancy find a

little bounce here come on to the toes

and lift the hips up hot draw a line

with your Center all the way up and over

as if it were climbing or jumping over a

hurdle soaring over a hurdle then you

might have to widen your alignment here

so you come to a nice plank breathe in

then same thing draw a line with your

Center so imagine if I had a big

flashlight hanging from my navel here a

little bell you would see it travel up

and over don't worry about getting the

heels down here worry about am i moving

from my Center up and over great full

body strengthener to plank then up and

over back downward-facing dog

engage navel to spine and back holy

schmoly let's do one more navel draws in

and up it's a plank and in an up draw

line back up and over the hurdle

downward facing dog

great take a deep breath in deep breath

out as you lower the knees and shake it

off so that attention to detail on the

action alignment that creating space in

the downward-facing dog literally in the

side body in the shoulders finding that

inner spiral the thighs you can go check

out the foundations of downward facing

dog to go a little more in-depth there

and then again just thinking about if

you can move from your Center

moving from your Center so the center's

moving actually first and then the leg

comes to follow your leg might not get

all the way up when you're moving from

your Center so you need to be where your

body is at today you need to be with

your body and be on your own team and if

that's the case and it only comes to

here and you're moving with your Center

take your hand

gracefully step the foot up yeah cool so

together we're working on transitions

we'll do more yoga tips more transitions

as the weeks grow long free vidi yoga

videos every Wednesday I love it when

people ask questions I love that we're

having a conversation you know I always

say that you know this channel is what

it is because of the conversation that

we're having makes it special makes it

different and it really inspires me and

hopefully inspires you to actually keep

returning to your mat to have an actual

experience and instead of this whole you

know walk so awesome work everyone

thanks for the questions thanks for the

conversation I'll see you next week

take good care namaste