WEBVTT 00:00:00.000 --> 00:00:01.530 hey everyone welcome to yoga with 00:00:01.530 --> 00:00:03.870 Adriene I'm Adriene a travel edition 00:00:03.870 --> 00:00:05.940 here we are in beautiful Los Angeles and 00:00:05.940 --> 00:00:08.700 it's a beautiful day the breeze is 00:00:08.700 --> 00:00:10.920 blowing there are lots of airplanes you 00:00:10.920 --> 00:00:13.980 might hear them actually and I wanted to 00:00:13.980 --> 00:00:15.630 hit the deck literally and find what 00:00:15.630 --> 00:00:17.220 feels good we're doing a yoga for a 00:00:17.220 --> 00:00:19.590 healthy liver this afternoon this is an 00:00:19.590 --> 00:00:23.010 amazing practice to help you when you're 00:00:23.010 --> 00:00:24.570 just feeling like you need a little 00:00:24.570 --> 00:00:26.220 stimulation or you're feeling a little 00:00:26.220 --> 00:00:29.460 tired or you need to kind of purify the 00:00:29.460 --> 00:00:32.520 liver meridian this is going to be a 00:00:32.520 --> 00:00:33.860 great practice for you to just kind of 00:00:33.860 --> 00:00:37.290 get rid of the buildup of toxins and bad 00:00:37.290 --> 00:00:39.809 stuff so that you can create space for 00:00:39.809 --> 00:00:42.059 the good stuff let's hop on the mat and 00:00:42.059 --> 00:00:44.419 get started 00:00:53.410 --> 00:00:55.850 all righty my friends so we're going to 00:00:55.850 --> 00:00:59.210 begin in a seated position just take a 00:00:59.210 --> 00:01:02.750 second to get comfortable gather your 00:01:02.750 --> 00:01:04.370 bearings get situated and then when 00:01:04.370 --> 00:01:05.840 you're ready we'll extend the legs out 00:01:05.840 --> 00:01:06.670 long 00:01:06.670 --> 00:01:10.670 and then just nice and easy to begin 00:01:10.670 --> 00:01:11.990 we're going to come into a bent knee 00:01:11.990 --> 00:01:14.030 forward fold so this is just super easy 00:01:14.030 --> 00:01:16.729 night nice and easy breezy so you can 00:01:16.729 --> 00:01:18.350 just kind of fall into it take your eyes 00:01:18.350 --> 00:01:20.510 off the video and again with the knees 00:01:20.510 --> 00:01:23.540 bent we'll just allow the head to rest 00:01:23.540 --> 00:01:27.080 over or maybe in between the knees what 00:01:27.080 --> 00:01:28.190 if they don't quite get there all the 00:01:28.190 --> 00:01:28.970 way that's okay 00:01:28.970 --> 00:01:33.530 and all the shoulders relaxed maybe 00:01:33.530 --> 00:01:37.009 allow the eyes to soften or close and 00:01:37.009 --> 00:01:40.450 begin to notice your breath here 00:01:44.250 --> 00:01:47.789 feet can be flexed or toes pointed just 00:01:47.789 --> 00:01:49.110 a little bit of energy there whatever 00:01:49.110 --> 00:01:52.439 feels best for you if you want to begin 00:01:52.439 --> 00:01:54.030 to straighten the legs you can but just 00:01:54.030 --> 00:01:55.530 lots of permission here to keep them 00:01:55.530 --> 00:02:01.100 bent breathing into the back body and 00:02:01.100 --> 00:02:05.568 then breathing into the lower belly 00:02:05.869 --> 00:02:08.030 again it's okay to look at the video but 00:02:08.030 --> 00:02:10.970 as needed but go ahead and allow 00:02:10.970 --> 00:02:13.190 yourself 00:02:13.190 --> 00:02:15.710 permission to let the weight of the head 00:02:15.710 --> 00:02:21.490 go now the loud plain it's kind of fun 00:02:21.490 --> 00:02:23.900 okay couple more breaths here really 00:02:23.900 --> 00:02:25.520 truly breathe into your belly breathe 00:02:25.520 --> 00:02:27.080 into your lower back body whatever that 00:02:27.080 --> 00:02:31.150 means to you take bigger deeper breaths 00:02:32.230 --> 00:02:37.040 then we'll slowly release begin to 00:02:37.040 --> 00:02:42.590 straighten the legs and roll up awesome 00:02:42.590 --> 00:02:44.840 all right keep the right leg extended 00:02:44.840 --> 00:02:46.670 we're going to lift the left leg up 00:02:46.670 --> 00:02:49.880 coming to a nice bent knee here and give 00:02:49.880 --> 00:02:51.230 yourself a little bit of space between 00:02:51.230 --> 00:02:53.060 your left heel and your right leg so we 00:02:53.060 --> 00:02:55.120 don't have to be so tightly wound up 00:02:55.120 --> 00:02:58.490 even though we're moving into twists we 00:02:58.490 --> 00:03:01.070 can kind of keep the space that we need 00:03:01.070 --> 00:03:03.200 so begin to lift up tall through the 00:03:03.200 --> 00:03:05.570 spinal column stay grounded through your 00:03:05.570 --> 00:03:07.130 right leg and we're just going to hug 00:03:07.130 --> 00:03:09.440 that left knee in with your right elbow 00:03:09.440 --> 00:03:11.900 so this is a familiar shape for a lot of 00:03:11.900 --> 00:03:13.640 us and kind of gauge how close or how 00:03:13.640 --> 00:03:15.950 far your left heel is and then again 00:03:15.950 --> 00:03:17.420 nice and tall through the spinal column 00:03:17.420 --> 00:03:22.220 think up as you breathe down into your 00:03:22.220 --> 00:03:25.190 belly that can be a little advanced 00:03:25.190 --> 00:03:28.430 especially for beginners lift and 00:03:28.430 --> 00:03:29.450 lengthen up through the crown of the 00:03:29.450 --> 00:03:30.740 head but as you breathe in you might 00:03:30.740 --> 00:03:32.209 close your eyes and imagine the breath 00:03:32.209 --> 00:03:34.370 going in through your nose and really 00:03:34.370 --> 00:03:36.350 filling out through the lower belly so 00:03:36.350 --> 00:03:37.880 it's kind of kind of counter to what 00:03:37.880 --> 00:03:39.770 we're often taught in terms of breath 00:03:39.770 --> 00:03:43.880 work we inhale exhale so instead we're 00:03:43.880 --> 00:03:46.040 keeping the heart lifted spinal column 00:03:46.040 --> 00:03:49.310 tall and we breathe in the breath 00:03:49.310 --> 00:03:54.140 travels down breathe out travels up more 00:03:54.140 --> 00:03:56.420 on that in the pranayama series on this 00:03:56.420 --> 00:03:57.220 channel 00:03:57.220 --> 00:03:59.480 okay so stay here if you want to release 00:03:59.480 --> 00:04:02.360 the left fingertips behind you can if 00:04:02.360 --> 00:04:03.860 you want to go a little bit deeper you 00:04:03.860 --> 00:04:05.720 can bring the outer edge of your right 00:04:05.720 --> 00:04:07.610 elbow to the outer edge of your left 00:04:07.610 --> 00:04:09.800 knee coming into the twist here but also 00:04:09.800 --> 00:04:12.020 you can release the right fingertips to 00:04:12.020 --> 00:04:13.489 ground and still work on this twist 00:04:13.489 --> 00:04:15.230 really thinking about it from the base 00:04:15.230 --> 00:04:17.810 of the spine all the way up so try to 00:04:17.810 --> 00:04:21.649 resist the urge to crank or lean back so 00:04:21.649 --> 00:04:23.949 really asking right 00:04:23.949 --> 00:04:29.110 for a nice loving squeeze in the lower 00:04:29.110 --> 00:04:34.259 body never thought I'd say those words 00:04:34.259 --> 00:04:38.759 okay one or two more breaths here 00:04:45.830 --> 00:04:47.810 then we'll gently release when you 00:04:47.810 --> 00:04:49.370 release try not to collapse in the spine 00:04:49.370 --> 00:04:52.270 keep it nice and tall so this is 00:04:52.270 --> 00:04:54.560 deceivingly hard work it might seem kind 00:04:54.560 --> 00:04:56.180 of simple but it's really good if you 00:04:56.180 --> 00:04:58.909 really work from the inside out keep the 00:04:58.909 --> 00:05:00.409 left leg where it is keep the right leg 00:05:00.409 --> 00:05:01.729 where it is in just a little counter 00:05:01.729 --> 00:05:03.349 twist here again breathing into the 00:05:03.349 --> 00:05:06.080 lower belly right fingertips swim behind 00:05:06.080 --> 00:05:09.620 and left palm can either come to the 00:05:09.620 --> 00:05:11.210 outer edge of the right thigh or 00:05:11.210 --> 00:05:16.780 fingertips to the mat and we breathe 00:05:20.300 --> 00:05:24.060 so as I'm breathing in my lower belly my 00:05:24.060 --> 00:05:28.139 belly expands breathing out it retracts 00:05:28.139 --> 00:05:33.120 in breathing in belly expands like a 00:05:33.120 --> 00:05:34.400 balloon 00:05:34.400 --> 00:05:38.370 breathing out it retracts in keep that 00:05:38.370 --> 00:05:39.960 left knee hugging and press into all 00:05:39.960 --> 00:05:41.310 four corners of your left foot if you 00:05:41.310 --> 00:05:42.389 need to give yourself a little more 00:05:42.389 --> 00:05:45.259 space take it 00:05:48.980 --> 00:05:50.330 and when I said there were gonna be a 00:05:50.330 --> 00:05:52.970 few planes I meant a million ha ha let's 00:05:52.970 --> 00:05:55.600 roll with it 00:05:57.620 --> 00:06:00.260 and then I'll gently release it back to 00:06:00.260 --> 00:06:02.060 center and I'm going to switch the same 00:06:02.060 --> 00:06:04.370 little ditty on the other side extending 00:06:04.370 --> 00:06:05.870 through the left leg bending the right 00:06:05.870 --> 00:06:09.590 knee super important to kind of pay 00:06:09.590 --> 00:06:11.150 attention to all four corners of the 00:06:11.150 --> 00:06:14.740 right foot right right 00:06:14.740 --> 00:06:17.090 firming down through the left thigh 00:06:17.090 --> 00:06:19.520 bones sitting up nice and tall just 00:06:19.520 --> 00:06:21.140 taking your time with all of this today 00:06:21.140 --> 00:06:24.020 just so we're a nice action and in good 00:06:24.020 --> 00:06:25.510 alignment and then when you're ready 00:06:25.510 --> 00:06:27.620 hugging the right knee with the left 00:06:27.620 --> 00:06:31.730 elbow so a couple things I should 00:06:31.730 --> 00:06:32.960 mention if you're feeling like you're 00:06:32.960 --> 00:06:38.000 leaning back into a dark hell then maybe 00:06:38.000 --> 00:06:40.070 lift the hips up sit up on a blanket a 00:06:40.070 --> 00:06:42.230 block a pillow give your hips a little 00:06:42.230 --> 00:06:43.550 bit of lift so that you can find 00:06:43.550 --> 00:06:44.930 lengthen the lower back body because we 00:06:44.930 --> 00:06:46.130 really want to be able to breathe into 00:06:46.130 --> 00:06:49.690 the belly in this seated twist so 00:06:49.690 --> 00:06:52.160 revolving whenever you're ready right 00:06:52.160 --> 00:06:54.350 fingertips can come behind again we can 00:06:54.350 --> 00:06:56.030 hug the right knee and as we lift up 00:06:56.030 --> 00:06:58.820 tall through the spine breathing into 00:06:58.820 --> 00:07:01.250 the belly resist the urge to kind of 00:07:01.250 --> 00:07:02.720 come into the magazine posture here and 00:07:02.720 --> 00:07:04.340 really see if you can kind of cultivate 00:07:04.340 --> 00:07:05.840 some energy in your lower belly whatever 00:07:05.840 --> 00:07:08.600 that means to you I've read into the 00:07:08.600 --> 00:07:11.060 back body whatever that means to you and 00:07:11.060 --> 00:07:11.930 if you want to take it a little deeper 00:07:11.930 --> 00:07:14.420 then you can bring the outer edge of the 00:07:14.420 --> 00:07:16.100 left elbow to the outer edge of the 00:07:16.100 --> 00:07:22.010 right knee lift and lengthen see if you 00:07:22.010 --> 00:07:24.290 can begin to extend your inhalations 00:07:24.290 --> 00:07:26.960 make them longer and then use that 00:07:26.960 --> 00:07:32.990 exhale to release inhale fill er up 00:07:32.990 --> 00:07:37.820 expand exhale draw the navel in and 00:07:37.820 --> 00:07:39.450 release 00:07:39.450 --> 00:07:42.260 one more 00:07:47.850 --> 00:07:52.550 then gently back to center counter twist 00:07:57.460 --> 00:07:59.500 so best you can pay attention to the 00:07:59.500 --> 00:08:00.970 sensations of the body that's one of the 00:08:00.970 --> 00:08:02.890 beautiful things about home practice or 00:08:02.890 --> 00:08:05.770 backyard practice is you can kind of 00:08:05.770 --> 00:08:07.300 move at your own pace and so I'm trying 00:08:07.300 --> 00:08:09.430 not to rush this video too much I want 00:08:09.430 --> 00:08:10.870 us to have a little bit of time in space 00:08:10.870 --> 00:08:13.690 to just go okay I'm getting bored how 00:08:13.690 --> 00:08:16.120 can I close my eyes and breathe breathe 00:08:16.120 --> 00:08:20.110 breathe or wow it's amazing yoga works I 00:08:20.110 --> 00:08:21.670 already notice the difference in my body 00:08:21.670 --> 00:08:26.800 and my energy just attempting to find a 00:08:26.800 --> 00:08:27.940 little bit of balance but you kind of 00:08:27.940 --> 00:08:29.200 have to do your part right so breathe 00:08:29.200 --> 00:08:32.340 deep couple more breaths here 00:08:36.380 --> 00:08:38.030 when you get in the groove of the breath 00:08:38.030 --> 00:08:44.150 or really feels awesome mmm no will 00:08:44.150 --> 00:08:47.240 gently release cool bring the left foot 00:08:47.240 --> 00:08:48.710 in cross the ankles 00:08:48.710 --> 00:08:51.560 very gently ever so gracefully we'll 00:08:51.560 --> 00:08:54.130 come onto all fours 00:08:54.370 --> 00:08:55.580 great 00:08:55.580 --> 00:08:56.990 take a second to bring the knees 00:08:56.990 --> 00:08:59.480 together tops of the feet on the mat 00:08:59.480 --> 00:09:02.690 send it back extended excuse me 00:09:02.690 --> 00:09:04.550 well it's a child's pose and the arms 00:09:04.550 --> 00:09:09.940 are extended forehead might kiss the mat 00:09:09.940 --> 00:09:12.410 and take a couple breaths here again 00:09:12.410 --> 00:09:14.950 breathing deep into the lower belly 00:09:14.950 --> 00:09:18.770 breathing into the lower back body see 00:09:18.770 --> 00:09:20.960 if you can feel your skin stretch as you 00:09:20.960 --> 00:09:29.030 breathe in deeply you might begin to 00:09:29.030 --> 00:09:32.920 cultivate an e je breath here 00:09:42.730 --> 00:09:46.910 we'll slowly rise up come to tabletop 00:09:46.910 --> 00:09:49.520 position one of my favs wrists 00:09:49.520 --> 00:09:50.660 underneath the shoulders knees directly 00:09:50.660 --> 00:09:53.600 underneath the hips adrian slides our 00:09:53.600 --> 00:09:59.120 mic pack so discreetly and knees 00:09:59.120 --> 00:10:02.750 underneath the hip points press away 00:10:02.750 --> 00:10:04.070 from your yoga mat you know what to do 00:10:04.070 --> 00:10:05.750 here press another tops of the feet take 00:10:05.750 --> 00:10:07.550 a couple breaths here drawing the 00:10:07.550 --> 00:10:09.770 shoulders away from the ears hugging the 00:10:09.770 --> 00:10:11.780 lower belly up into the spine again 00:10:11.780 --> 00:10:14.420 pressing away from your yoga mat doing 00:10:14.420 --> 00:10:16.250 awesome everyone to check this line from 00:10:16.250 --> 00:10:17.510 the crown of the head to the tip of the 00:10:17.510 --> 00:10:17.900 tailbone 00:10:17.900 --> 00:10:19.850 well press in our foundation and lift 00:10:19.850 --> 00:10:21.590 the knees let them hover it doesn't have 00:10:21.590 --> 00:10:22.910 to be a big lift just a little lift to 00:10:22.910 --> 00:10:25.070 connect to your core draw the shoulders 00:10:25.070 --> 00:10:26.950 away from the ears one more breath in 00:10:26.950 --> 00:10:32.780 and out and release awesome cat cow take 00:10:32.780 --> 00:10:33.490 it away 00:10:33.490 --> 00:10:35.810 stretching the belly as your heart opens 00:10:35.810 --> 00:10:38.900 forward breathe in exhale pressing into 00:10:38.900 --> 00:10:40.790 your foundation all ten knuckles and 00:10:40.790 --> 00:10:43.400 tops of the feet strong as we round 00:10:43.400 --> 00:10:46.100 through the spine chin to chest navel 00:10:46.100 --> 00:10:50.540 draws up and continue tailbone up 00:10:50.540 --> 00:10:53.680 towards the sky heart forward breathe in 00:10:53.680 --> 00:10:56.540 find what feels good here for sure and 00:10:56.540 --> 00:10:59.620 then exhale curling the tailbone under 00:10:59.620 --> 00:11:02.540 traveling up through the spine hugging 00:11:02.540 --> 00:11:04.670 those lower ribs in really making the 00:11:04.670 --> 00:11:09.980 most of it here great do one more moving 00:11:09.980 --> 00:11:12.310 with your breath 00:11:21.370 --> 00:11:24.440 great curl the toes under send the hip 00:11:24.440 --> 00:11:26.920 points up and back downward facing dog 00:11:26.920 --> 00:11:30.080 bend the knees generously here pedal it 00:11:30.080 --> 00:11:31.820 out melt your heart back find what feels 00:11:31.820 --> 00:11:33.950 good if you're new to the practice check 00:11:33.950 --> 00:11:35.920 out the downward dog 00:11:35.920 --> 00:11:38.360 foundations video in the foundations of 00:11:38.360 --> 00:11:41.360 yoga playlist and take breaks whenever 00:11:41.360 --> 00:11:47.360 you need to great drop the left heel 00:11:47.360 --> 00:11:50.150 lift the right leg up high take a deep 00:11:50.150 --> 00:11:53.210 breath in on an exhale squeeze right 00:11:53.210 --> 00:11:55.100 knee in towards your heart navel up 00:11:55.100 --> 00:11:56.990 towards the spine hollow up through the 00:11:56.990 --> 00:11:58.700 upper back body strong pose here and 00:11:58.700 --> 00:12:00.320 then step your right foot forward 00:12:00.320 --> 00:12:02.870 awesome lower the left knee and just 00:12:02.870 --> 00:12:07.190 take a second here to stretch it out so 00:12:07.190 --> 00:12:08.720 to each his own here we sack front knee 00:12:08.720 --> 00:12:09.590 over front ankle 00:12:09.590 --> 00:12:11.990 we might Rock a little front a little 00:12:11.990 --> 00:12:14.170 back 00:12:18.230 --> 00:12:20.189 then I'm going to lift my back knee up 00:12:20.189 --> 00:12:23.970 into my low lunge or I might find that 00:12:23.970 --> 00:12:25.319 it's best for me to keep my knee on the 00:12:25.319 --> 00:12:26.999 ground today so working at all different 00:12:26.999 --> 00:12:32.910 levels here for sho deep breath in deep 00:12:32.910 --> 00:12:33.869 breath out 00:12:33.869 --> 00:12:39.089 hoy plant the palms step the right toes 00:12:39.089 --> 00:12:44.009 back slowly lower to your belly inhale 00:12:44.009 --> 00:12:46.829 to Cobra big breath in press in your 00:12:46.829 --> 00:12:48.600 foundation don't overdo it here just 00:12:48.600 --> 00:12:51.029 nice and easy nice simulation than the 00:12:51.029 --> 00:12:53.189 intestines here anyway so keep it nice 00:12:53.189 --> 00:12:55.709 and low pull the elbows back one more 00:12:55.709 --> 00:12:59.939 breath and then exhale release curl the 00:12:59.939 --> 00:13:01.949 toes under press up to all fours or 00:13:01.949 --> 00:13:05.249 plank take a deep breath in lift the 00:13:05.249 --> 00:13:07.649 corners of your mouth slightly and then 00:13:07.649 --> 00:13:10.589 send it back downward facing dog awesome 00:13:10.589 --> 00:13:14.540 couple breaths here to just work it out 00:13:19.589 --> 00:13:21.850 and when you're ready we'll drop the 00:13:21.850 --> 00:13:24.249 right heel and take a deep breath in as 00:13:24.249 --> 00:13:26.579 you lift the left leg up high 00:13:26.579 --> 00:13:30.579 great inhale exhale squeeze the left 00:13:30.579 --> 00:13:32.199 knee in towards your heart hollow 00:13:32.199 --> 00:13:33.790 through the upper back body super strong 00:13:33.790 --> 00:13:35.410 pose here core strengthener draw your 00:13:35.410 --> 00:13:37.480 navel up squeeze squeeze squeeze and 00:13:37.480 --> 00:13:39.309 then step it up into your lunge 00:13:39.309 --> 00:13:43.350 awesome lower the right knee down and 00:13:43.350 --> 00:13:49.480 stretch it out so you get a chance to 00:13:49.480 --> 00:13:50.859 really kind of like find what feels good 00:13:50.859 --> 00:13:52.509 for you maybe you're sore from sitting 00:13:52.509 --> 00:13:55.689 in a desk if you're sore from a run or 00:13:55.689 --> 00:14:01.929 cycle cycling bicycling so treat your 00:14:01.929 --> 00:14:03.509 zone here also just nice little 00:14:03.509 --> 00:14:06.519 reflexology moment to the very least for 00:14:06.519 --> 00:14:08.949 your feet lift the back knee if you want 00:14:08.949 --> 00:14:12.309 to give it a try nice low lunge inhale 00:14:12.309 --> 00:14:13.899 everyone wherever you are loop the 00:14:13.899 --> 00:14:15.249 shoulders let your heart radiate forward 00:14:15.249 --> 00:14:17.980 grow long and the neck then plant the 00:14:17.980 --> 00:14:20.769 palms slide the left toes back to plank 00:14:20.769 --> 00:14:22.600 this time chaturanga to updog if you 00:14:22.600 --> 00:14:24.239 want otherwise repeat what we did before 00:14:24.239 --> 00:14:26.410 lowering all the way to the belly and 00:14:26.410 --> 00:14:28.179 then coming up to Cobra so we have 00:14:28.179 --> 00:14:31.119 options deep breath in everyone 00:14:31.119 --> 00:14:33.999 long breath out as you send it to 00:14:33.999 --> 00:14:37.419 Child's Pose keep the palms forward 00:14:37.419 --> 00:14:39.730 again breaths rest the forehead on the 00:14:39.730 --> 00:14:42.790 earth close your eyes and take a rest oh 00:14:42.790 --> 00:14:44.619 my god this breeze is coming through 00:14:44.619 --> 00:14:50.399 here hmm 00:14:51.829 --> 00:15:00.470 you might say thank you here most 00:15:00.470 --> 00:15:02.879 wonderful prayer read a quote today 00:15:02.879 --> 00:15:06.929 about if thank you where the only prayer 00:15:06.929 --> 00:15:11.399 we said we'd be set and I tend to agree 00:15:11.399 --> 00:15:14.730 in this pose the shaped is kind of the 00:15:14.730 --> 00:15:20.089 sweet surrender of sweet surrender pose 00:15:20.089 --> 00:15:24.660 totally thank you post okay that's 00:15:24.660 --> 00:15:27.199 enough Adrian here we go aha all fours 00:15:27.199 --> 00:15:29.490 curl the toes under back to down dog 00:15:29.490 --> 00:15:31.819 doing great everyone let's keep it going 00:15:31.819 --> 00:15:34.079 bending the knees cultivating a little 00:15:34.079 --> 00:15:36.420 bit of energy here here we go drop the 00:15:36.420 --> 00:15:38.040 left heel lift the right leg up high 00:15:38.040 --> 00:15:40.589 deep breath in on the exhale squeeze it 00:15:40.589 --> 00:15:42.869 up in towards the heart hold here press 00:15:42.869 --> 00:15:44.639 away from your yoga mat super strong on 00:15:44.639 --> 00:15:46.800 the left heel and then step it up into 00:15:46.800 --> 00:15:50.939 your lunge moving into a twist so you 00:15:50.939 --> 00:15:55.620 can keep that left knee lowered or we 00:15:55.620 --> 00:15:57.120 can keep it lifted we have options draw 00:15:57.120 --> 00:15:58.800 the palms together super strong in the 00:15:58.800 --> 00:16:01.709 legs lifting the heart up bend the left 00:16:01.709 --> 00:16:04.529 knee scoop your tailbone underneath you 00:16:04.529 --> 00:16:07.319 so we're kind of inviting you to go from 00:16:07.319 --> 00:16:09.959 here to here so if you bend that left 00:16:09.959 --> 00:16:11.970 knee you're going to allow for the space 00:16:11.970 --> 00:16:14.309 to do just that then you can always 00:16:14.309 --> 00:16:16.920 begin to straighten it again so we're 00:16:16.920 --> 00:16:18.839 drawing the pelvis in underneath head 00:16:18.839 --> 00:16:20.670 over heart heart over pelvis lift your 00:16:20.670 --> 00:16:23.160 sternum to your thumbs awesome deep 00:16:23.160 --> 00:16:25.819 breath in again we can always be here 00:16:25.819 --> 00:16:28.649 deep breath in on an exhale move into 00:16:28.649 --> 00:16:30.209 your twist 00:16:30.209 --> 00:16:33.569 outer edge of the left elbow against the 00:16:33.569 --> 00:16:35.819 outer edge of the right knee find that 00:16:35.819 --> 00:16:36.990 push and pull that we've been talking 00:16:36.990 --> 00:16:39.540 about for the last month we talked about 00:16:39.540 --> 00:16:41.990 during August and the yoga Basics 00:16:41.990 --> 00:16:44.339 sending the left heel back begin to 00:16:44.339 --> 00:16:47.339 revolve if you want take the left hand 00:16:47.339 --> 00:16:50.069 to a fist right hand comes on top grow 00:16:50.069 --> 00:16:53.160 long through the neck long through the 00:16:53.160 --> 00:16:56.009 spine breathe into your lower belly you 00:16:56.009 --> 00:16:59.959 got this two more breaths 00:17:01.889 --> 00:17:04.539 pulling the right hip crease back keep 00:17:04.539 --> 00:17:05.890 going through your checklist stay 00:17:05.890 --> 00:17:09.520 curious and then gently release with 00:17:09.520 --> 00:17:12.669 control best you can take a rest or 00:17:12.669 --> 00:17:14.319 slide the right toes back and move 00:17:14.319 --> 00:17:17.648 through a vinyasa so this is your time 00:17:17.648 --> 00:17:20.500 to play today I encourage you to repeat 00:17:20.500 --> 00:17:22.209 the practice so they can you know these 00:17:22.209 --> 00:17:24.640 moments can always change and will vary 00:17:24.640 --> 00:17:26.250 from day to day based on how you feel 00:17:26.250 --> 00:17:28.950 great we'll meet in downward facing dog 00:17:28.950 --> 00:17:30.760 under the same thing on the other side 00:17:30.760 --> 00:17:32.830 awesome work everyone drop the right 00:17:32.830 --> 00:17:34.870 heel lift the left leg up high take a 00:17:34.870 --> 00:17:38.409 deep breath in and on the exhale squeeze 00:17:38.409 --> 00:17:40.390 the left knee in towards your heart hold 00:17:40.390 --> 00:17:43.809 here hollow through the upper body navel 00:17:43.809 --> 00:17:45.549 draws up up up and then step it up into 00:17:45.549 --> 00:17:48.279 your lunge awesome again we have the 00:17:48.279 --> 00:17:50.529 option to lower the back knee here loop 00:17:50.529 --> 00:17:52.179 the shoulders draw the palms together at 00:17:52.179 --> 00:17:52.779 the heart 00:17:52.779 --> 00:17:56.169 namaste great bend the right knee so you 00:17:56.169 --> 00:17:57.669 can find your alignment scooping the 00:17:57.669 --> 00:18:01.149 tailbone down heavy and down tucking the 00:18:01.149 --> 00:18:03.700 pelvis inner thighs squeeze together 00:18:03.700 --> 00:18:06.220 lots of energy here then maybe we begin 00:18:06.220 --> 00:18:07.960 to straighten that right leg and maybe 00:18:07.960 --> 00:18:10.750 not or maybe it's on the earth great 00:18:10.750 --> 00:18:12.700 inhale lift your sternum up to your 00:18:12.700 --> 00:18:15.279 thumbs open your heart exhale journey 00:18:15.279 --> 00:18:17.770 into your powerful twist here left hip 00:18:17.770 --> 00:18:20.289 crease pulls back navel stays connected 00:18:20.289 --> 00:18:24.970 to the spine I move with my breath you 00:18:24.970 --> 00:18:26.649 can take your eyes off the video now and 00:18:26.649 --> 00:18:29.850 really begin to find that push and pull 00:18:29.850 --> 00:18:32.740 that press and squeeze finding a sense 00:18:32.740 --> 00:18:34.330 of balance and ease as we work really 00:18:34.330 --> 00:18:36.130 hard here 00:18:36.130 --> 00:18:38.230 send the right heel back breathe breathe 00:18:38.230 --> 00:18:43.570 breathe take the right hand into a fist 00:18:43.570 --> 00:18:46.000 left palm comes on top maybe we grow a 00:18:46.000 --> 00:18:48.370 little bit taller through the neck long 00:18:48.370 --> 00:18:52.299 through the spine inhale in exhale out 00:18:52.299 --> 00:18:56.950 one more breath awesome work everyone 00:18:56.950 --> 00:18:58.480 gently release try to do with a little 00:18:58.480 --> 00:19:00.490 control a little grace and same thing 00:19:00.490 --> 00:19:02.410 we'll plant the palms slide the left 00:19:02.410 --> 00:19:04.510 toes back and this time everyone come 00:19:04.510 --> 00:19:07.720 all the way onto your belly if you want 00:19:07.720 --> 00:19:08.890 to sneak in a little bit yeah so there 00:19:08.890 --> 00:19:11.429 you rep it go for it 00:19:11.429 --> 00:19:16.690 great so this time I'm going to lift up 00:19:16.690 --> 00:19:21.070 into a Cobra trying to figure out how to 00:19:21.070 --> 00:19:23.740 do this on this deck and I'm going to 00:19:23.740 --> 00:19:25.419 send my left palm out 00:19:25.419 --> 00:19:27.610 I think this way it will be better to do 00:19:27.610 --> 00:19:30.549 it first followed by my right then I'm 00:19:30.549 --> 00:19:32.559 going to bend my right knee this might 00:19:32.559 --> 00:19:34.120 take a second for us to do this via 00:19:34.120 --> 00:19:37.570 video but we can do it and I'm going to 00:19:37.570 --> 00:19:39.789 send my right toes over towards the left 00:19:39.789 --> 00:19:44.909 side of my yoga mat or my room or my mat 00:19:44.909 --> 00:19:47.409 great then I'm going to allow my left 00:19:47.409 --> 00:19:53.740 ear sorry to drop and I'm going to come 00:19:53.740 --> 00:20:00.150 to either the sole of my right foot and 00:20:00.510 --> 00:20:05.470 right palm here or so this option 1 be 00:20:05.470 --> 00:20:07.990 super mindful if you're feeling any push 00:20:07.990 --> 00:20:10.600 or press or pinch I should say that's 00:20:10.600 --> 00:20:12.370 what I meant at all then you need to 00:20:12.370 --> 00:20:17.740 come out of this or you can reach behind 00:20:17.740 --> 00:20:22.030 and grab the right ankle inhale in 00:20:22.030 --> 00:20:26.610 exhale flex the right foot kick out 00:20:32.020 --> 00:20:35.230 breathing deep pressing through all 10 00:20:35.230 --> 00:20:36.640 knuckles strong you might point the 00:20:36.640 --> 00:20:38.670 right foot here if that feels better 00:20:38.670 --> 00:20:45.300 and then gently release all the way back 00:20:45.809 --> 00:20:49.690 same thing on the other side right hand 00:20:49.690 --> 00:20:52.690 goes out left fingertips support bend 00:20:52.690 --> 00:20:55.450 the left knee then check it out use your 00:20:55.450 --> 00:20:58.320 left toes to take you over and around 00:20:58.320 --> 00:21:00.880 can rest on the right ear here so 00:21:00.880 --> 00:21:03.490 resting the head down option 1 sold the 00:21:03.490 --> 00:21:06.670 right foot on the ground I'm at left 00:21:06.670 --> 00:21:13.360 foot cut it or lots of breath here or I 00:21:13.360 --> 00:21:15.970 reach my left fingertips around grab my 00:21:15.970 --> 00:21:23.380 left ankle and find that kick super 00:21:23.380 --> 00:21:25.179 important to stay connected through the 00:21:25.179 --> 00:21:27.970 right hand here and again don't push it 00:21:27.970 --> 00:21:33.160 listen to your body be kind great one 00:21:33.160 --> 00:21:36.429 more breath and then we'll use the 00:21:36.429 --> 00:21:39.850 exhale to release awesome super awesome 00:21:39.850 --> 00:21:41.740 everyone draw the palms underneath the 00:21:41.740 --> 00:21:48.660 shoulders inhale Cobra exhale release 00:21:48.660 --> 00:21:53.679 inhale to all fours and exhale Child's 00:21:53.679 --> 00:21:57.059 Pose this time full Child's Pose 00:21:57.059 --> 00:22:02.170 swimming the fingertips around to the 00:22:02.170 --> 00:22:03.950 back 00:22:03.950 --> 00:22:07.549 a couple of nice sweet loving breaths 00:22:07.549 --> 00:22:14.059 here close your eyes enjoy this last bit 00:22:14.059 --> 00:22:19.630 of time on your mat this beautiful time 00:22:19.630 --> 00:22:23.289 take in for yourself 00:22:34.750 --> 00:22:37.390 awesome job everyone pressing the tops 00:22:37.390 --> 00:22:39.940 of the feet connect navel to spine a 00:22:39.940 --> 00:22:41.380 little energy in your belly and then 00:22:41.380 --> 00:22:46.180 roll up here great we're going to shift 00:22:46.180 --> 00:22:48.910 to the side almost done here really 00:22:48.910 --> 00:22:51.520 awesome work everyone so worth the time 00:22:51.520 --> 00:22:52.630 so if you're feeling a little anxious 00:22:52.630 --> 00:22:55.570 stick with it so good to balance out the 00:22:55.570 --> 00:22:57.880 system here I'm going to draw my left 00:22:57.880 --> 00:23:02.320 heel in cross the right leg over coming 00:23:02.320 --> 00:23:07.530 in to go mokou-san legs or cow legs so 00:23:07.530 --> 00:23:09.640 important for me to keep a heavy base 00:23:09.640 --> 00:23:12.040 here should protect the knee important 00:23:12.040 --> 00:23:13.480 to keep a little brightness in the feet 00:23:13.480 --> 00:23:16.630 to also protect the knee if your knees 00:23:16.630 --> 00:23:18.460 come nowhere close to each other then 00:23:18.460 --> 00:23:20.830 there's always opportunities to work 00:23:20.830 --> 00:23:24.130 like this like so or maybe more in the 00:23:24.130 --> 00:23:28.540 line of a fire log pose or even just a 00:23:28.540 --> 00:23:31.270 cross leg position so let's give her a 00:23:31.270 --> 00:23:36.370 try again keeping a nice weight in the 00:23:36.370 --> 00:23:38.530 base of the pelvis and in the tail ball 00:23:38.530 --> 00:23:40.630 and little brightness in the feet then 00:23:40.630 --> 00:23:42.010 I'm going to bring my fingertips out to 00:23:42.010 --> 00:23:45.700 the side take a deep breath in and a 00:23:45.700 --> 00:23:50.200 long breath out deep breath in lift and 00:23:50.200 --> 00:23:53.670 lengthen through the spinal column and 00:23:53.670 --> 00:23:57.520 long breath out we find a little mula 00:23:57.520 --> 00:24:00.190 bandha hear anybody on Abunda talk about 00:24:00.190 --> 00:24:03.070 this more some of us have been chatting 00:24:03.070 --> 00:24:06.940 about it I'm gonna find what feels good 00:24:06.940 --> 00:24:12.520 group and then wherever you are take 00:24:12.520 --> 00:24:14.110 your right hand down and lift your left 00:24:14.110 --> 00:24:15.910 fingertips all the way up and over while 00:24:15.910 --> 00:24:19.890 staying grounded strong in the sit bones 00:24:20.100 --> 00:24:23.140 now check it out hug the lower ribs in 00:24:23.140 --> 00:24:26.230 and reach further with the left 00:24:26.230 --> 00:24:29.530 fingertips hug the lower ribs in and 00:24:29.530 --> 00:24:32.280 reach further with the left fingertips 00:24:32.280 --> 00:24:34.840 now take the biggest breath you've taken 00:24:34.840 --> 00:24:37.510 all day into your lower belly feel that 00:24:37.510 --> 00:24:40.170 breath as it travels down down down and 00:24:40.170 --> 00:24:43.840 then exhale back to Center whoo yeah 00:24:43.840 --> 00:24:46.360 baby left hand down right fingertips 00:24:46.360 --> 00:24:47.620 reach up 00:24:47.620 --> 00:24:49.809 stay grounded in the feet grounded in 00:24:49.809 --> 00:24:51.370 your lower body or Foundation whatever 00:24:51.370 --> 00:24:57.130 your shape looks like hug the lower ribs 00:24:57.130 --> 00:25:00.880 in reach a little more hug the lower 00:25:00.880 --> 00:25:05.140 ribs in and reach a little more great 00:25:05.140 --> 00:25:09.299 back to Center and we'll switch the legs 00:25:15.539 --> 00:25:20.080 here we go just keeping it real today 00:25:20.080 --> 00:25:24.630 just fixing things exposing keeping it 00:25:24.630 --> 00:25:28.450 keeping it homemade here we go so this 00:25:28.450 --> 00:25:29.320 side is going to be a little bit 00:25:29.320 --> 00:25:31.240 different of course taking me years to 00:25:31.240 --> 00:25:32.740 get my legs even this close together so 00:25:32.740 --> 00:25:35.380 if you're like you know just just be 00:25:35.380 --> 00:25:37.750 mindful and for too many years I kind of 00:25:37.750 --> 00:25:39.309 force myself into this pose it was very 00:25:39.309 --> 00:25:40.899 uncomfortable and I feel like I honestly 00:25:40.899 --> 00:25:43.360 had pain because of it so be really 00:25:43.360 --> 00:25:45.460 mindful it's really important I mean I 00:25:45.460 --> 00:25:46.840 know we say that all the time it's just 00:25:46.840 --> 00:25:49.510 so important so if you're like yeah now 00:25:49.510 --> 00:25:51.010 I'm just going to go here today then go 00:25:51.010 --> 00:25:52.600 here okay everyone is different 00:25:52.600 --> 00:25:55.059 especially in the hips so wherever you 00:25:55.059 --> 00:25:58.750 are find your integrity find what feels 00:25:58.750 --> 00:26:00.309 good and then we're just going to repeat 00:26:00.309 --> 00:26:02.440 the same thing this time starting with 00:26:02.440 --> 00:26:04.360 the left side so left palm will come 00:26:04.360 --> 00:26:06.039 down or left fingertips and I'll reach 00:26:06.039 --> 00:26:09.240 all the way up and over with my right 00:26:09.240 --> 00:26:13.649 hug the lower ribcage in reach 00:26:13.649 --> 00:26:15.730 close your eyes this time if you know 00:26:15.730 --> 00:26:17.380 what you're doing and breathe deep see 00:26:17.380 --> 00:26:19.450 if you can emanate energy awareness 00:26:19.450 --> 00:26:21.070 through the app throughout the entire 00:26:21.070 --> 00:26:23.950 body so even your left toes your 00:26:23.950 --> 00:26:25.809 shoulder blades drawing in and together 00:26:25.809 --> 00:26:31.630 and down great then gently come back 00:26:31.630 --> 00:26:35.230 through Center and take it to the other 00:26:35.230 --> 00:26:37.590 side 00:26:37.820 --> 00:26:40.510 Yoga they turn behind the scenes today 00:26:40.510 --> 00:26:45.470 exposed right palm down left fingertips 00:26:45.470 --> 00:26:49.670 up man the air out here for all you West 00:26:49.670 --> 00:26:53.750 Coasters super nice pretty beautiful 00:26:53.750 --> 00:26:57.490 draw the shoulders away from the ears 00:27:00.910 --> 00:27:04.010 close your eyes from these last few 00:27:04.010 --> 00:27:06.970 breaths you got it 00:27:08.290 --> 00:27:11.030 and then we'll come back to Center and 00:27:11.030 --> 00:27:14.960 we'll begin to unravel the legs and then 00:27:14.960 --> 00:27:17.210 you get to choose what poles you want to 00:27:17.210 --> 00:27:20.930 finish in so it could be sukhasana this 00:27:20.930 --> 00:27:23.960 meditation pose it could be a reclined 00:27:23.960 --> 00:27:25.220 cobblers pose 00:27:25.220 --> 00:27:26.960 it could be Child's Pose that felt 00:27:26.960 --> 00:27:30.020 really good or it could be shavasana so 00:27:30.020 --> 00:27:31.780 I'm going to go into shavasana 00:27:31.780 --> 00:27:33.860 because that's my favorite one but I 00:27:33.860 --> 00:27:35.690 want you to definitely pick one pose 00:27:35.690 --> 00:27:38.420 before you finish today to just allow 00:27:38.420 --> 00:27:40.370 the nutrients of your practice to settle 00:27:40.370 --> 00:27:42.740 and seep in to allow the mind and body 00:27:42.740 --> 00:27:45.200 just a moment of stillness or at least 00:27:45.200 --> 00:27:49.160 an attempt to be still and to really you 00:27:49.160 --> 00:27:53.510 know allow your hard work to work its 00:27:53.510 --> 00:27:58.370 magic so come into that pose again it 00:27:58.370 --> 00:28:00.290 could be a seated meditation it could be 00:28:00.290 --> 00:28:03.110 corpse pose could be a reclined cobblers 00:28:03.110 --> 00:28:07.670 pose that's this pose maybe you're more 00:28:07.670 --> 00:28:09.110 comfortable on your belly and so you get 00:28:09.110 --> 00:28:10.760 to decide I feel like it's kind of fun 00:28:10.760 --> 00:28:12.950 and important and what's beautiful about 00:28:12.950 --> 00:28:17.090 what we're doing here so come to your 00:28:17.090 --> 00:28:19.700 final resting posture and then give 00:28:19.700 --> 00:28:21.040 yourself permission to rest 00:28:21.040 --> 00:28:23.750 super-important you know I'm kind of 00:28:23.750 --> 00:28:28.270 joking but you know really truly this is 00:28:28.270 --> 00:28:30.590 this is the important last step of your 00:28:30.590 --> 00:28:32.210 practice today so make sure you take it 00:28:32.210 --> 00:28:35.450 for yourself I send you my love wish you 00:28:35.450 --> 00:28:36.050 the best 00:28:36.050 --> 00:28:37.520 thanks for practicing with me and for 00:28:37.520 --> 00:28:40.100 sharing your yoga practice with myself 00:28:40.100 --> 00:28:41.450 and all the other people in this 00:28:41.450 --> 00:28:43.840 community 00:28:44.380 --> 00:28:47.539 have an awesome last posture at an 00:28:47.539 --> 00:28:49.820 awesome rest of your day see you next 00:28:49.820 --> 00:28:52.689 time namaste