WEBVTT

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- What's up, everyone?

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Welcome to Yoga With Adriene.

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I'm Adriene, and this is
Benji who's joining me

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on set today.

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We have a yoga for
beginners practice for you.

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This is really great for
people who are brand new

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to yoga or wanting to
get into yoga in a way

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that feels supportive.

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We're gonna break 
down some of the basics.

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We're gonna talk 
about alignment,

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and ultimately 
help you, guide you,

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to finding what feels good.

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So hop into something comfy,

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and let's get started.

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(upbeat music)

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All right, let's begin 
in a nice seat.

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Now as a beginner, 
and this is just everybody,

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we're so used 
to sitting in chairs,

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and on toilets 
and stuff like that,

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kind of lost this
connection to getting down

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nice and low and being
able to sit up tall,

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so I just wanna 
say right off the bat,

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if you cannot sit 
in a cross legged seat,

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you are not alone.

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And in time will 
be able to do that.

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Even me, I grew up dancing,
it was really hard for me

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to sit cross legged
for any amount of time,

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in the beginning and I remember
that being a real struggle

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so if that's you, 
I got your back.

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We're gonna start in a
comfortable seat on the ground

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but if you are already thinking
that that's not available

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to you and your body,
you can start in a chair,

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you can start standing.

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We're just gonna 
take a second to tune in.

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This is part of the
foundations of our practice.

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Taking a second to just let
the day thus far melt away

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and put the future on hold,

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and really dig into 
the present moment

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so that we can the most
out of our practice,

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and so that we can really align
with where we're at today,

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so we focus on alignment
as like, you know,

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aligning the bones, but also
there's this other aspect

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to aligning with 
just what is today.

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And I think it's a really
great practice for you know,

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loving yourself and being
the best version of yourself.

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That practice.

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So if you wanna try
getting down nice and low,

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I recommend sitting 
on something.

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Now you might not have
a yoga block available,

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so you can pause the video
and grab a couple towels

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folded up, or a blanket
or maybe a couch pillow

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that's nice and firm.

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Maybe a couple blocks, 
or maybe just give it a go

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on the ground.

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What's nice about 
lifting the hips up

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is that you can find 
length with more ease

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in the spine because the
knees are dropping down

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below the hip sockets,
just making it a little bit

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more easier for you 
to kind of root down.

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And rise up through the spine.

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So just take a second 
to get settled in.

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And when you 
arrive in your seat,

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I'd love for you 
to flip the palms

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and lift your heart.

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So again, nice and easy,
we're flipping the palms

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and we're lifting the heart.

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Now we won't spend too 
much time here 'cause I know

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time is precious and we wanna
get through our practice,

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but this might just be
the most important moment

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of this video where 
we close our tries,

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so trust the video,
trust me, trust yourself.

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Close your eyes and
take the deepest breath

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you've taken in all day.

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And as you exhale, 
relax your shoulders.

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On your next inhale, see if you
can grow a little bit taller

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and then again on an exhale
relax your shoulders.

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And one more 
time just like that,

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inhale, see if you can
grow a little bit taller.

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Lengthening all the way
up through the spine,

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the neck, the crown of the head.

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And on an exhale, 
relax your shoulders.

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And we'll take a second
here to draw a couple

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circles with the nose, so
this can be really refreshing

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for the neck, the shoulders, 
it's a very simple

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move you can do anytime,
anywhere, drawing big circles

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with the nose, one way.

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And then the other, reverse it.

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So gently working out any kinks.

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I'd like to invite you to
gently deepen your breath here.

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Just take a couple of
nice refreshing breaths in

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and out through the nose.

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And then just notice if
you're starting to collapse

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in the spine here, the chest, 
see if you can remain

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aware all the way 
up through the crown.

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Find that gentle 
lift in the heart.

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Cool, then we're gonna inhale,

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spread the fingertips super wide

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and reach the arms 
all the way up.

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Inhale, stretch, see if you
can lift and lengthen all

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four sides of the torso,

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so don't worry 
about any shape here,

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just focus on the sensation.

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We'll get to the shapes 
in just a moment.

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But just kind of 
embracing this sensation.

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Getting in the habit of
focusing our awareness

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on the sensation, 
rather than the shape,

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so take a big stretch, 
lift through the front body,

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the back body, the side bodies.

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And then on an 
exhale rain it down.

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This time palms face down.

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Loop the shoulders, 
lift the heart even more.

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Inhaling deeply.

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And exhale completely.

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Close your eyes, and if
you like just set a little

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intention, something 
you wanna work on.

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Something you wanna intend,
something you want to do

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in this time, and it could
just be to get through

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the whole video.

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And when you feel 
like you have something,

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anything, just to focus 
your awareness on,

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take one more deep breath in.

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And then exhale out 
through the mouth.

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Sweet, thriller arms.

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We take the fingertips
forward, and then down.

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We start to feel a really
nice stretch through

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the forearm here, and
then this strong action

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as you pull the shoulders
back into socket,

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so really reach out as
if you're trying to reach

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for something, 
gimme, gimme, gimme.

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And then fingertips down,
and plug the shoulders back

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so you can really feel that.

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The shoulder blades 
are coming together

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and then lift your heart.

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And then big stretch here, 
so if you work,

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well if you have a phone, 
this is great.

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Okay, and so the main action
here that I'd like you

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to remember is pulling
that shoulder into socket,

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and really feeling this
awareness, this broadening

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too, through the 
upper back body.

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And if you're like, 
I don't know what that means,

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no prob, take what works
for you, leave what doesn't.

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We'll flip the script here now,

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flipping the hands, just
feeling a stretch through the

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fingertips really wide, so
lots of awareness through

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every fingertip and if you
want a little bit more,

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you can take one 
hand to the fingers,

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and stretch here, 
and then the other.

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And then some circles.

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And you might notice, oh my God,

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I'm so out of shape, my arms
are starting to get tired.

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You know this is what happens
when we start to really

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work with awareness 
and focus on getting

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in alignment with 
where we are today.

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This is the good stuff.

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Cool, and then shake it out.

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All right, we're gonna come
forward onto all fours.

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Take your time, one really
great thing as a beginner

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to consider in yoga, 
and this is for people who

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have been doing 
yoga a long time, too,

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they need this 
reminder is to kinda relish

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and stay present in
the transitions, right?

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A lot of people they don't
get injured in yoga poses

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but in the transition because
the mindfulness kind of

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goes away, there's a disconnect.

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So, just a little food
for thought as you move,

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whoa, sorry buddy.

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From your seat, to all fours.

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Take your time.

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Come to a tabletop position.

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Wrists underneath the shoulders.

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Knees directly 
underneath the hips.

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Press away from your yoga mat.

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And then really see if you
can spread the fingertips

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super wide and then just
notice if the toes are coming

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in or splaying out.

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We start to really pay
attention to detail here.

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Yeah, Benji's doing 
his yoga, too.

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So pressing into 
the tops of the feet.

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And then after you take a
moment to look at the video,

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and look down, look at
the video, look down,

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take a second to press
away from your yoga mat,

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and lengthen through 
the crown of the head

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and close your eyes and see
if you can feel this straight

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line from the crown to the tail,

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so one of the things that
happens a lot here is we

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collapse through 
the shoulder blades,

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and we collapse through
the lower back body.

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So step one, try to lift up
between the two shoulder blades.

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So almost as if you were
lifting your heart space

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up through the 
center of your back.

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So again you can look at the
video, it looks like this.

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Here I am collapsed, and then
here I am broadening through

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the upper back.

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Same thing with the lower back.

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You might have 
a little sway back here,

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which feels really 
good sometimes,

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but for this tabletop,

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we wanna find this
connection to our center,

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and to the midline,
which is gonna support us

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in a lot of our 
standing postures.

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So lengthen the tailbone
towards the back of your mat

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and then again, press
away from your yoga mat,

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to find this expansion, 
this length.

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The navel draws up to the spine,

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and so you can imagine
placing a little tea cup

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on the back of the neck
and on the lower back body,

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and it would not fall,
it would be balanced.

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Again, tabletop position.

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You may start to shake here,
or you might start to sweat

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here and think oh no, 
I'm so out of shape,

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or oh my God, no you're
perfectly in shape,

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and this is what it
feels like to really work

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with this integrity, 
this awareness in the body.

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Take one more breath here.

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And then cat cow's never
gonna feel as good as it

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does after really awakening
this line of the spine,

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so drop the belly 
whenever you're ready.

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We release that line, 
and we inhale as we look up.

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And then reverse it, exhale,
curl the tailbone under.

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Navel draws up, again,
it's an exhale as you round

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chin to chest.

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Notice if the hands and
feet have changed here,

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lots of mindfulness through
every toe through every

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finger as you inhale,
drop the belly, look up.

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Press away from your yoga
mat, and not collapsed.

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And then exhale, curling
the tail, rounding through.

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This is on the exhale.

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Let's do one more on 
your own, big inhale.

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And big exhale.

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Awesome, 
bring the knees together,

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curl the toes under.

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We come off the hands,
give the hands a break

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as we give the feet some love.

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So you'll flip the 
palms face up,

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for a lot of folks this
is gonna send off an alarm

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bells right away.

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So I'd like for you to align
your head over your heart,

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your heart over your pelvis.

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And then rather than just
dumping all the way into

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your feet, as if you were,
you know, at story time

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as a kid, 
really sweet and relaxed

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and not very heavy.

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See if you can lighten
your load, by lifting up.

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We call this Mula Bandha,
but more on that later.

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Just drawing energy up,
engaging the muscles of the

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pelvic floor, 
to just find a lightness.

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A support from within.

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Take one more deep
breath here, you got it.

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It's a big stretch for the feet.

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And then exhale come 
back to all fours.

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Walk the knees 
underneath the hip points,

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recenter underneath the
shoulders once again.

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Beautiful, now this time,
we're gonna test this line

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from the crown to the tail,
we call this the Danda.

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Sanskrit for the 
stick or the staff,

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so you can literally draw a
line from the crown to the tail.

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We're gonna test 
this by inhaling in

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and exhaling, pressing
away from the yoga mat

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and lifting in the knees
just about a half inch

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above the ground to awaken
your core, your center.

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So we're gonna walk 
the hands out now,

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and I'm going to really pay
attention to my hands here

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as I prep for downward dog, so,

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pressing into all 
10 fingerprints.

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I'm gonna draw the
shoulders away from the ears

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just like I did 
with thriller arms.

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Curl the toes under, 
inhale, look forward,

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drop the belly,

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and then exhale 
rounding through,

00:12:24.177 --> 00:12:25.745
and then sending 
it all the way up.

00:12:25.745 --> 00:12:28.781
So we're gonna start with
a little bit of a rounding.

00:12:28.781 --> 00:12:33.301
Then inhale and again,
lift the heels, and exhale,

00:12:33.301 --> 00:12:36.155
drop the heels, 
melt your heart back.

00:12:38.191 --> 00:12:40.360
Press into all 10 fingerprints,

00:12:40.360 --> 00:12:42.929
and then bend your 
knees generously,

00:12:42.929 --> 00:12:45.565
drawing the shoulders 
away from the ears,

00:12:45.565 --> 00:12:48.831
pressing really, really,
rooting into that index finger

00:12:48.831 --> 00:12:50.370
and thumb, my friends.

00:12:50.370 --> 00:12:52.572
Now breathe deep here,
again, bend the knees.

00:12:52.572 --> 00:12:57.310
You can peddle the legs a little
bit here if it feels good.

00:12:57.310 --> 00:13:00.179
And again, I'm trying to,
let's go ahead and shine

00:13:00.179 --> 00:13:02.448
our biceps towards each
other, so turn your biceps

00:13:02.448 --> 00:13:04.646
to face each other here.

00:13:04.646 --> 00:13:07.887
And then notice if you're
holding in the head in the neck.

00:13:09.061 --> 00:13:11.770
Great, take deep breaths, 
inhale in.

00:13:11.770 --> 00:13:15.428
And then exhale all the
way back down to all fours.

00:13:15.428 --> 00:13:16.429
Awesome work.

00:13:16.429 --> 00:13:18.765
Take a break if you 
need to, child's pose.

00:13:18.765 --> 00:13:22.368
Or you can always come
back on to the feet here.

00:13:22.368 --> 00:13:23.703
And take a rest.

00:13:25.638 --> 00:13:28.508
We're gonna head into a lunge,
so whenever you're ready,

00:13:28.508 --> 00:13:30.843
you'll meet me with
the right foot forward,

00:13:30.843 --> 00:13:32.211
and the left foot back.

00:13:32.211 --> 00:13:34.714
Take your time getting
there, nice and slow.

00:13:34.714 --> 00:13:37.083
We're just gonna bring
the right foot forward,

00:13:37.083 --> 00:13:39.368
so if you're like, oh I'm
so clumsy, I can't do yoga.

00:13:39.368 --> 00:13:42.855
This home practice opportunity
is the most wonderful

00:13:42.855 --> 00:13:46.078
way to get into your
body and start to explore

00:13:46.078 --> 00:13:48.424
the tools of yoga.

00:13:48.428 --> 00:13:49.962
So when you arrive there,

00:13:49.962 --> 00:13:53.933
we're gonna really work on
everything from the ground up.

00:13:53.933 --> 00:13:56.269
The front toes are gonna
be pointing forward,

00:13:56.269 --> 00:13:58.838
go ahead and lower that back
knee, if you haven't already.

00:13:58.838 --> 00:14:01.207
And then I'm gonna make
sure that my front knee

00:14:01.207 --> 00:14:03.743
is over the front ankle, 
so a lot of times this front

00:14:03.743 --> 00:14:06.479
knee will go over the toes,

00:14:06.479 --> 00:14:11.771
and in its essence it's not
gonna hurt you on the first

00:14:11.771 --> 00:14:15.988
try but over time, that's
really gonna be not good

00:14:15.988 --> 00:14:19.551
for the knee, so we want
front knee over front ankle,

00:14:19.551 --> 00:14:21.627
and you'll come into 
this alignment a lot,

00:14:21.627 --> 00:14:23.496
you know, a lot of 
your standing postures,

00:14:23.496 --> 00:14:25.965
so it's a great place
to start, nice down low.

00:14:25.965 --> 00:14:27.667
Lower the back knee 
if it's not already,

00:14:27.667 --> 00:14:30.969
so that you can really start
to find some spaciousness

00:14:30.969 --> 00:14:35.630
through the front body, so
chances are, we're rounding here

00:14:35.630 --> 00:14:39.238
because natural normal human
modern day culture tightness

00:14:39.238 --> 00:14:42.415
so in time, we'll keep
that back knee lowered,

00:14:42.415 --> 00:14:44.650
so in time we can 
slowly begin to come up

00:14:44.650 --> 00:14:46.452
onto the fingertips.

00:14:46.452 --> 00:14:48.154
Still keeping front 
knee over front ankle

00:14:48.154 --> 00:14:51.390
and slowly begin to kind of
come out of our turtle shell.

00:14:51.390 --> 00:14:53.760
Draw the shoulder blades down
the back body, and lift the

00:14:53.760 --> 00:14:56.062
heart, just like we did at
the beginning of practice.

00:14:56.062 --> 00:14:58.264
Now again, this seems like
really easy yoga move,

00:14:58.264 --> 00:15:01.100
but if you're sweatin' 
shaking here, yes!

00:15:01.100 --> 00:15:03.112
Because we're working 
in our alignment,

00:15:03.112 --> 00:15:06.371
in a way in which

00:15:06.371 --> 00:15:08.241
we are active and aware.

00:15:08.241 --> 00:15:11.277
And so it's gonna wake
up parts of the body that

00:15:11.277 --> 00:15:14.380
you just haven't 
maybe felt in awhile.

00:15:14.380 --> 00:15:17.250
Even me, here I'm like,
woo, I can feel it.

00:15:17.250 --> 00:15:20.086
So now, rather than dumping
all my weight into the legs,

00:15:20.086 --> 00:15:22.889
I'm gonna try to find this
energy up through my midline

00:15:22.889 --> 00:15:25.558
again, almost a scissor
effect, as if I were drawing

00:15:25.558 --> 00:15:27.960
a front edge of my mat, mack,

00:15:29.662 --> 00:15:32.732
and the back edge 
of my mat together.

00:15:34.000 --> 00:15:36.202
So you'll feel it out.

00:15:36.202 --> 00:15:38.905
And then last but not least,
you might lift the back knee

00:15:38.905 --> 00:15:40.740
or you might keep 
it nice and low today,

00:15:40.740 --> 00:15:42.475
and lift the back knee 
on another day

00:15:42.475 --> 00:15:44.410
because you're gonna return
to this video, right?

00:15:44.410 --> 00:15:47.413
So that you can see how
things are progressing

00:15:47.413 --> 00:15:49.615
and growing and 
evolving on your journey.

00:15:49.615 --> 00:15:50.850
So you might stay nice and low,

00:15:50.850 --> 00:15:52.285
or you might lift the back knee.

00:15:52.285 --> 00:15:55.661
I'm gonna really spike the
left heel towards the back

00:15:55.661 --> 00:15:58.491
edge of my yoga mat and then
again that scissor effect

00:15:58.491 --> 00:16:00.993
so I'm pulling my 
right hip crease back.

00:16:00.993 --> 00:16:03.763
I'm not on a tight rope, 
I have two parallel lines here.

00:16:03.763 --> 00:16:06.999
Wherever you are, 
take one deep breath in.

00:16:06.999 --> 00:16:09.035
And then exhale, 
plant the palms,

00:16:09.035 --> 00:16:11.404
slowly lower the back knee down.

00:16:11.404 --> 00:16:14.660
Followed by the front knee

00:16:14.660 --> 00:16:17.410
and then again, take a rest,
so it could be child's pose

00:16:17.410 --> 00:16:21.180
for you, or it could 
be just coming back

00:16:22.770 --> 00:16:24.237
to kneeling.

00:16:25.952 --> 00:16:28.654
So in this moment, close
your eyes and just observe

00:16:28.654 --> 00:16:30.356
your breath and 
notice how you feel.

00:16:30.356 --> 00:16:32.091
You're doing awesome.

00:16:37.846 --> 00:16:39.498
And then when you're ready
we're gonna check out that

00:16:39.498 --> 00:16:41.834
same low lunge 
on the other side.

00:16:41.834 --> 00:16:43.402
So take it nice and slow.

00:16:43.402 --> 00:16:45.738
Remember what 
I said about transitions.

00:16:45.738 --> 00:16:47.773
This time the left foot's
gonna come forward.

00:16:47.773 --> 00:16:49.475
Left toe is really 
pointing forward

00:16:49.475 --> 00:16:51.143
and right knee back.

00:16:52.612 --> 00:16:56.382
When you arrive, take your
time to really pay attention

00:16:56.382 --> 00:16:58.894
to what's going on, so that's
another beautiful thing

00:16:58.894 --> 00:17:01.867
about the home practice
is you don't have to move

00:17:01.867 --> 00:17:04.624
at the same pace as 30 other
people in the yoga room.

00:17:04.624 --> 00:17:07.226
And you really kind 
of make it your own.

00:17:07.226 --> 00:17:11.497
Front knee over front
ankle, check that out.

00:17:11.497 --> 00:17:13.499
Then back knee's lowered.

00:17:13.499 --> 00:17:15.300
And see if you can lift up
through the center channel

00:17:15.300 --> 00:17:17.637
and once again, we try to
come out of our turtle shell

00:17:17.637 --> 00:17:21.007
here so the spine will
be rounding forward.

00:17:21.007 --> 00:17:22.842
We're gonna 
remember our cat cow,

00:17:22.842 --> 00:17:25.545
we're gonna open 
up through the chest.

00:17:25.545 --> 00:17:30.016
Feel that long length
stretching through the belly.

00:17:30.016 --> 00:17:32.118
And then just check it
out, breathing deep.

00:17:32.118 --> 00:17:35.354
Maybe we curl 
the back toes under.

00:17:35.354 --> 00:17:38.925
And maybe we lift 
the back knee up.

00:17:38.925 --> 00:17:41.494
Now if you can, try to
keep the chest open.

00:17:41.494 --> 00:17:44.664
The heart reaching forward
just energetically, right?

00:17:44.664 --> 00:17:48.333
This will help us, our
intention of moving forward

00:17:48.333 --> 00:17:50.269
so that we can keep 
length in the spine.

00:17:50.269 --> 00:17:52.038
Big breath in.

00:17:52.038 --> 00:17:54.473
And big breath out, 
plant the palms.

00:17:54.473 --> 00:17:57.069
Awesome work, 
come back to all fours.

00:17:57.069 --> 00:17:59.845
Take a rest either child's pose

00:17:59.845 --> 00:18:01.966
or kneeling.

00:18:01.966 --> 00:18:03.282
Close your eyes.

00:18:04.817 --> 00:18:06.919
Just notice how you feel.

00:18:13.426 --> 00:18:16.095
Awesome work, going back
to that downward facing dog

00:18:16.095 --> 00:18:17.563
whenever you're ready.

00:18:17.563 --> 00:18:20.132
Take your time, practice
moving nice and slow,

00:18:20.132 --> 00:18:21.968
in and out of transitions.

00:18:21.968 --> 00:18:23.202
Listening to your body,

00:18:23.202 --> 00:18:26.272
and enjoying even when
it feels challenging

00:18:26.272 --> 00:18:27.740
or you feel like 
you have two left feet,

00:18:27.740 --> 00:18:29.548
or whatever it is.

00:18:29.548 --> 00:18:31.577
Try to enjoy the process.

00:18:31.577 --> 00:18:33.245
Downward facing dog.

00:18:37.016 --> 00:18:40.653
So the index finger and thumb
are rooting down strong.

00:18:40.653 --> 00:18:45.787
The hands are spread wide,
fingertips spread wide, rather.

00:18:45.787 --> 00:18:49.328
And we're creating
basically an upside down V.

00:18:49.328 --> 00:18:53.535
Tops of the shoulders, roll
away, externally rotate

00:18:53.535 --> 00:18:57.103
away from the ears, again
try to have your two biceps

00:18:57.103 --> 00:18:58.938
looking towards each other.

00:18:58.938 --> 00:19:00.606
Then turn your two big toes in.

00:19:00.606 --> 00:19:02.508
Let the sitting bones shine
left to right as you do

00:19:02.508 --> 00:19:05.144
that 'cause we're moving
the hip socket here

00:19:05.144 --> 00:19:06.479
should feel really good.

00:19:06.479 --> 00:19:10.016
Then bend your knees slightly,
take a deep breath in.

00:19:10.016 --> 00:19:12.351
And a long breath out.

00:19:12.351 --> 00:19:14.687
Shake the head 
a little yes, a little no.

00:19:14.687 --> 00:19:16.956
Keep rooting strong
through that index finger

00:19:16.956 --> 00:19:19.225
and thumb, you got this.

00:19:19.225 --> 00:19:21.494
Then inhale, 
look forward nice and slow.

00:19:21.494 --> 00:19:24.230
Gentle on the neck, and
nice and slow we're gonna

00:19:24.230 --> 00:19:27.633
step the feet up as
many steps as you need.

00:19:27.633 --> 00:19:31.837
All the way up to the
front edge of the mat.

00:19:31.837 --> 00:19:34.040
Feet are hip width apart,
so you don't need to come

00:19:34.040 --> 00:19:35.975
tightly bound here, 
it's really nice,

00:19:35.975 --> 00:19:39.211
especially for the first
forward fold of any practice

00:19:39.211 --> 00:19:41.814
to bend the knees generously

00:19:41.814 --> 00:19:44.950
and stretch the lower back body.

00:19:44.950 --> 00:19:48.054
Ease into your 
hamstring stretches.

00:19:48.054 --> 00:19:49.889
And find release in
the head and neck,

00:19:49.889 --> 00:19:51.557
so clasp the elbows.

00:19:52.892 --> 00:19:55.061
Root down through all
four corners of the feet

00:19:55.061 --> 00:19:57.029
so that's the ball 
joint of the big toe.

00:19:57.029 --> 00:20:00.068
The ball joint of that
pinky toe, and then the back

00:20:00.068 --> 00:20:02.693
two corners of your heels.

00:20:03.473 --> 00:20:05.417
Continue to breath here.

00:20:08.207 --> 00:20:11.544
Nice and loose 
in the head and the neck.

00:20:12.745 --> 00:20:15.714
Take one more big breath in,

00:20:15.714 --> 00:20:18.861
then exhale release the
fingertips to the ground.

00:20:18.861 --> 00:20:21.287
Root down through the
feet, tuck your chin into

00:20:21.287 --> 00:20:24.457
your chest, and slowly
roll it up to standing.

00:20:24.457 --> 00:20:25.624
Nice and slow.

00:20:29.628 --> 00:20:34.300
So roll up nice and slow,
resist the urge to rush here.

00:20:34.300 --> 00:20:37.336
And as you lift your
heart, really root to rise,

00:20:37.336 --> 00:20:40.873
as we say in the practice,
and the idea is really feeling

00:20:40.873 --> 00:20:44.343
that pressing down through
the feet and the rising

00:20:44.343 --> 00:20:48.514
up through this center
channel of your spine.

00:20:48.514 --> 00:20:49.615
Peace, Benji.

00:20:50.816 --> 00:20:54.487
So yeah, 
give yourself some space.

00:20:54.487 --> 00:20:57.656
Just notice if you're kind
of tightly bound here.

00:20:57.656 --> 00:21:01.555
And this opening and the

00:21:01.555 --> 00:21:03.095
Asana is really offer an

00:21:03.095 --> 00:21:06.812
opportunity for you to send
a new signal to your body

00:21:06.812 --> 00:21:08.868
than maybe your habitual,
I mean to your brain,

00:21:08.868 --> 00:21:10.769
then your habitual self.

00:21:10.769 --> 00:21:14.006
So your habitual 
self (mumbles), right?

00:21:14.006 --> 00:21:17.276
For many, many, 
many, many, many reasons.

00:21:17.276 --> 00:21:21.046
Some of them are 
out of your control.

00:21:21.046 --> 00:21:23.382
So yeah, all that to say,
see if you can play with

00:21:23.382 --> 00:21:26.752
opening up here in a big,
big, beautiful Tadasana,

00:21:26.752 --> 00:21:29.355
and know that this is sending
a signal to your brain

00:21:29.355 --> 00:21:32.424
going, okay, 
I'm available, I'm open.

00:21:33.826 --> 00:21:34.660
Just that.

00:21:36.562 --> 00:21:38.731
And take a deep breath in.

00:21:39.698 --> 00:21:42.454
And then exhale, see if you
can imagine your shoulder

00:21:42.454 --> 00:21:45.037
blades melting down 
your back body.

00:21:46.806 --> 00:21:48.541
And then this is a big
big alignment thing.

00:21:48.541 --> 00:21:50.676
Make sure that the toes
are still pointing forward.

00:21:50.676 --> 00:21:53.913
I'm going to lift up
through the front body.

00:21:53.913 --> 00:21:57.950
And then I'm gonna ground
through the back body.

00:21:57.950 --> 00:21:59.852
Then engaging the 
inner thighs a little bit.

00:21:59.852 --> 00:22:02.488
Find a lift from 
the pelvic floor.

00:22:02.488 --> 00:22:04.690
And tops of the thigh bones
are gonna have just a slight

00:22:04.690 --> 00:22:07.026
inner rotation, and again, 
if this is too much right now,

00:22:07.026 --> 00:22:10.162
just take one thing at a
time, one day at a time.

00:22:10.162 --> 00:22:12.898
You know, take what works.

00:22:12.898 --> 00:22:14.500
Leave what doesn't.

00:22:16.402 --> 00:22:17.937
And take one more 
deep breath in here.

00:22:17.937 --> 00:22:20.239
Smile a little bit.

00:22:20.239 --> 00:22:23.842
And then exhale, 
relax your shoulders.

00:22:23.842 --> 00:22:26.178
Beautiful, inhale, 
spread the fingertips,

00:22:26.178 --> 00:22:27.846
reach the arms all the way up,

00:22:27.846 --> 00:22:30.015
nice big full body stretch here.

00:22:30.015 --> 00:22:33.452
Take the pinkies forward,
and the thumbs back

00:22:33.452 --> 00:22:37.523
and imagine you're holding a
big beach ball over your head.

00:22:37.523 --> 00:22:39.558
Now make sure you're
not clenching here.

00:22:39.558 --> 00:22:41.760
So we're creating lots of space.

00:22:41.760 --> 00:22:44.029
Again, finding that
rotation in the shoulder.

00:22:44.029 --> 00:22:46.432
Think about those thriller
arms when plugged in.

00:22:46.432 --> 00:22:49.735
Big breaths here, and
then last but not least,

00:22:49.735 --> 00:22:51.637
I have my long puppy
belly here, I'm just gonna

00:22:51.637 --> 00:22:54.740
draw the navel in slightly,
connect to my center.

00:22:54.740 --> 00:22:56.508
Whatever that means to you.

00:22:56.508 --> 00:23:00.412
Inhale in, exhale release
left hand to the waistline.

00:23:00.412 --> 00:23:02.181
I'm gonna take my right
fingertips behind

00:23:02.181 --> 00:23:06.252
nice and slow and just
draw big circles in space.

00:23:08.187 --> 00:23:10.589
Try to keep breathing.

00:23:10.589 --> 00:23:13.759
And enjoy this 
time for yourself.

00:23:13.759 --> 00:23:16.862
Then reverse it, 
soft in the fingers.

00:23:21.967 --> 00:23:24.138
Big breaths.

00:23:24.138 --> 00:23:25.971
And then right hand to
the waistline, same thing,

00:23:25.971 --> 00:23:28.274
left fingertips go back.

00:23:28.274 --> 00:23:30.809
Doing a little bit of the
backstroke here.

00:23:30.809 --> 00:23:32.745
Opening up through the chest,

00:23:32.745 --> 00:23:36.482
starting to wake up
these muscles, pectorals.

00:23:37.650 --> 00:23:39.818
The lats of the back body.

00:23:40.653 --> 00:23:42.321
And then reverse it.

00:23:44.857 --> 00:23:48.627
I'm gotta get Missy
Elliot on this yoga show.

00:23:51.030 --> 00:23:53.699
♫ Dreams can come true ♫

00:23:53.699 --> 00:23:55.267
Hands come to the waistline.

00:23:55.267 --> 00:23:57.202
Okay, so now we're 
gonna practice bringing

00:23:57.202 --> 00:23:59.104
the feet together.

00:23:59.104 --> 00:24:02.975
Some Masithethe four part equal
standing is what we call it.

00:24:02.975 --> 00:24:05.678
And the idea is that, 
more or less,

00:24:05.678 --> 00:24:07.446
we're creating this post.

00:24:07.446 --> 00:24:09.882
This big, basically 
taking our two feet

00:24:09.882 --> 00:24:12.918
and creating one foot, 
one solid base.

00:24:12.918 --> 00:24:15.087
So squeezing our 
arches together.

00:24:15.087 --> 00:24:17.523
Squeezing our thighs 
and knees together.

00:24:17.523 --> 00:24:18.824
Press in to all four 
corners of the feet

00:24:18.824 --> 00:24:22.117
and then once again, 
I'd love for you to find this

00:24:22.117 --> 00:24:24.463
upward current, this lift
up through the front body

00:24:24.463 --> 00:24:26.595
and this grounding 
through the back body.

00:24:26.595 --> 00:24:29.738
So rather than thinking of
tucking the pelvis super hard,

00:24:29.738 --> 00:24:31.370
just think about lengthening
your tailbone down.

00:24:31.370 --> 00:24:32.871
Just play.

00:24:32.871 --> 00:24:35.554
The inner thighs 
are gonna squeeze in,

00:24:35.554 --> 00:24:38.887
and think about this rotation
of the top of the thigh

00:24:38.887 --> 00:24:42.247
going inward and out towards
the back edge of your mat.

00:24:43.349 --> 00:24:46.051
More on that another day,
but just playing with that

00:24:46.051 --> 00:24:48.253
maybe a little bit here.

00:24:48.253 --> 00:24:52.324
So the idea is you're wanting
to find a nice, strong base.

00:24:52.324 --> 00:24:54.529
Then once again, 
whenever you're ready,

00:24:54.529 --> 00:24:57.296
drop the fingertips down,
open the palms and inhale.

00:24:57.296 --> 00:25:00.199
Reach the fingertips 
up and over head.

00:25:00.199 --> 00:25:02.634
Fingertips kiss and then exhale.

00:25:02.634 --> 00:25:04.970
Bend your knees and
take it all the way down

00:25:04.970 --> 00:25:06.638
into a forward fold.

00:25:09.808 --> 00:25:14.113
So, bend your knees as
generously as you need to here.

00:25:14.113 --> 00:25:17.049
And if you have a block or
something to lift the earth

00:25:17.049 --> 00:25:18.884
up to you, that's kind
of helpful sometimes

00:25:18.884 --> 00:25:22.855
so you can start to
create space mindfully.

00:25:22.855 --> 00:25:24.590
Now if you're a super
beginner, keep your eyes open,

00:25:24.590 --> 00:25:27.192
and maybe focused on one point,

00:25:27.192 --> 00:25:31.363
so that you have stability,
a little bit of balance.

00:25:34.533 --> 00:25:35.801
Then check it out.

00:25:35.801 --> 00:25:38.303
On your next inhale, 
release the arms

00:25:38.303 --> 00:25:42.707
and slide the palms all the
way past the tops of the feet.

00:25:42.707 --> 00:25:46.091
Up past the shins, the knees,
all the way to the tops

00:25:46.091 --> 00:25:47.679
of your thighs.

00:25:47.679 --> 00:25:49.815
Then loop your shoulders, 
bend your knees,

00:25:49.815 --> 00:25:52.718
pull the elbows back and
try to create length from

00:25:52.718 --> 00:25:54.219
the crown to the tail.

00:25:54.219 --> 00:25:56.768
Flat back position here.

00:25:56.768 --> 00:25:59.191
Just like we did in tabletop,
lift the space between

00:25:59.191 --> 00:26:00.459
your two shoulder blades.

00:26:00.459 --> 00:26:02.227
Draw the navel up.

00:26:02.227 --> 00:26:05.364
Hug the elbows in the side
body, take a deep breath in.

00:26:05.364 --> 00:26:09.017
When you hear halfway
lift in a flow practice,

00:26:09.017 --> 00:26:11.946
it's to find this length here.

00:26:11.946 --> 00:26:13.691
On an exhale release.

00:26:15.007 --> 00:26:16.642
Press into your foundation.

00:26:16.642 --> 00:26:19.011
Your feet, spread the
fingertips, open the palms

00:26:19.011 --> 00:26:21.799
and inhale, rise up.

00:26:21.799 --> 00:26:24.283
Root to rise, 
press into your foundation.

00:26:24.283 --> 00:26:27.152
Big stretch here, 
reach, reach, reach.

00:26:27.152 --> 00:26:31.555
And then exhale, 
hands to the waist.

00:26:31.555 --> 00:26:33.392
Awesome work, okay.

00:26:33.392 --> 00:26:37.062
Soft knees, we're just gonna
slide the left foot back.

00:26:37.062 --> 00:26:38.497
So we have right foot forward.

00:26:38.497 --> 00:26:41.583
Left foot back, I'm gonna
pivot on my back foot,

00:26:41.583 --> 00:26:43.635
warrior one,
is where I'm headed.

00:26:43.635 --> 00:26:45.637
So just breaking it down.

00:26:45.637 --> 00:26:47.973
Left toes are pointing
towards the front left corner

00:26:47.973 --> 00:26:49.575
of your yoga mat.

00:26:49.575 --> 00:26:51.910
Right toes are pointing forward.

00:26:51.910 --> 00:26:54.947
And I'm actually gonna use
my hands to slowly guide

00:26:54.947 --> 00:26:57.761
my belly forward.

00:26:57.761 --> 00:27:00.452
Traditionally the 
hips are square,

00:27:00.452 --> 00:27:04.292
but for a lot of beginners
I find that it's kinda like

00:27:04.292 --> 00:27:08.230
we're kinda skipping, if we're
just moving into this shape

00:27:08.230 --> 00:27:10.329
we're kind of missing
all the good stuff that's

00:27:10.329 --> 00:27:12.498
supposed to help us feel
grounded and joyful,

00:27:12.498 --> 00:27:15.234
so in the posture, 
so front knee bends.

00:27:15.234 --> 00:27:16.768
Front knee over front ankle.

00:27:16.768 --> 00:27:20.798
And for now, don't worry about
getting those hips square.

00:27:20.798 --> 00:27:23.742
Worry about the sensation
of your foundation.

00:27:23.742 --> 00:27:26.879
So press into the outer
edge of the back foot.

00:27:26.879 --> 00:27:28.914
Take your left hand to
your left inner thigh

00:27:28.914 --> 00:27:32.017
and just give it a little
slap to engage that muscle,

00:27:32.017 --> 00:27:34.186
so then this leg starts
to become really strong

00:27:34.186 --> 00:27:35.554
and really rooted.

00:27:35.554 --> 00:27:37.155
Front knee over front ankle.

00:27:37.155 --> 00:27:39.704
Hands on the waistline.

00:27:39.704 --> 00:27:41.093
Lift up through the front body.

00:27:41.093 --> 00:27:43.829
Ground through the back body.

00:27:43.829 --> 00:27:45.130
All these things we've 
been working on,

00:27:45.130 --> 00:27:47.466
and then take the palms
gently at your sides.

00:27:47.466 --> 00:27:49.401
Keep this rotation 
in the shoulder

00:27:49.401 --> 00:27:52.571
as you inhale rise up,
warrior one.

00:27:52.571 --> 00:27:54.173
Virabhadrasana one.

00:27:55.674 --> 00:27:57.709
Find the scissor effect, 
so we're not just

00:27:57.709 --> 00:28:01.446
dumping into this shape,
but we're drawing energy

00:28:01.446 --> 00:28:02.581
up through the midline.

00:28:02.581 --> 00:28:05.284
We take one more 
deep breath here.

00:28:05.284 --> 00:28:07.252
And then on an exhale
I'm gonna send my left

00:28:07.252 --> 00:28:11.723
fingertips back, right
fingertips forward, warrior two.

00:28:11.723 --> 00:28:13.859
You might widen 
your stance here.

00:28:13.859 --> 00:28:15.861
You might bring 
your right heel in,

00:28:15.861 --> 00:28:19.898
so that it's in alignment
with your left arch.

00:28:19.898 --> 00:28:21.533
Now, front knee 
over front ankle.

00:28:21.533 --> 00:28:23.902
Here take a look down,
make sure you can see your

00:28:23.902 --> 00:28:25.737
front big toe.

00:28:25.737 --> 00:28:27.239
Now lengthen the tailbone down.

00:28:27.239 --> 00:28:29.775
Lift up through the front body.

00:28:29.775 --> 00:28:32.177
Ground through the back body.

00:28:33.679 --> 00:28:35.948
Head over heart,
heart over pelvis.

00:28:35.948 --> 00:28:38.684
There's a tendency 
here to reach forward,

00:28:38.684 --> 00:28:40.719
think about drawing your
center right underneath

00:28:40.719 --> 00:28:45.390
your heart space and
hugging those lower ribs in.

00:28:45.390 --> 00:28:46.658
Breathing deep.

00:28:48.206 --> 00:28:52.917
Inhale in, exhale, 
relax the shoulders down.

00:28:53.532 --> 00:28:55.801
Great, now we're gonna
challenge ourselves here.

00:28:55.801 --> 00:28:58.870
By dropping the left
fingertips down, nice and slow.

00:28:58.870 --> 00:29:03.375
Move with me, and as 
I move my center forward,

00:29:03.375 --> 00:29:06.745
I'm gonna lift my back heel,
and come into a high lunge

00:29:06.745 --> 00:29:08.580
for one big breath.

00:29:08.580 --> 00:29:11.817
Inhale lift up through 
the front body.

00:29:11.817 --> 00:29:15.954
And then exhale rain 
hands to waistline.

00:29:15.954 --> 00:29:17.856
Step the back foot 
up to meet the front.

00:29:17.856 --> 00:29:20.398
Take as many steps as
you need to come back

00:29:20.398 --> 00:29:22.094
to your mountain pose.

00:29:22.094 --> 00:29:22.928
Inhale in.

00:29:24.062 --> 00:29:25.464
Exhale let it go.

00:29:26.765 --> 00:29:29.735
Awesome, slide the 
right foot back.

00:29:29.735 --> 00:29:31.703
Pivot on the back foot.

00:29:31.703 --> 00:29:33.305
Right toes are pointing 
towards the front

00:29:33.305 --> 00:29:34.740
right corner of your yoga mat,

00:29:34.740 --> 00:29:37.209
or the front right
corner of your room.

00:29:37.209 --> 00:29:40.412
Then take a second to really
start with your feet always.

00:29:40.412 --> 00:29:42.648
Left toes pointing forward,

00:29:42.648 --> 00:29:44.719
front knee over front ankle.

00:29:44.719 --> 00:29:46.785
Focus one the 
sensation over the shape.

00:29:46.785 --> 00:29:48.553
We're definitely shifting
the world of yoga now

00:29:48.553 --> 00:29:52.000
to understand that ah yes, 
if we're all gonna learn yoga,

00:29:52.000 --> 00:29:54.869
then we all need to
learn it in our bodies.

00:29:54.869 --> 00:29:58.730
Not try to do what someone
else is doing in their body.

00:29:58.730 --> 00:30:00.198
So lengthen the tailbone down.

00:30:00.198 --> 00:30:03.135
Press into the outer edge
of that back foot strong,

00:30:03.135 --> 00:30:07.925
and then lift through the
right inner arch, inner leg.

00:30:08.700 --> 00:30:10.442
Take your right hand, 
to your right inner thigh,

00:30:10.442 --> 00:30:12.944
give it a little slap
just to wake up that leg.

00:30:12.944 --> 00:30:15.714
And then you'll 
start to feel it, right?

00:30:15.714 --> 00:30:17.345
Engage.

00:30:17.345 --> 00:30:19.785
We call this action, so
we work on the alignment

00:30:19.785 --> 00:30:22.154
and then the action of hugging
the muscle to the bone.

00:30:22.154 --> 00:30:23.188
Front knee over front ankle.

00:30:23.188 --> 00:30:26.358
We lift up through 
the center channel.

00:30:26.358 --> 00:30:29.294
That's up through the spine.

00:30:29.294 --> 00:30:31.596
Head over heart, 
heart over pelvis.

00:30:31.596 --> 00:30:35.033
Make sure you can 
see your front big toe.

00:30:36.068 --> 00:30:37.536
And then when you're ready,

00:30:37.536 --> 00:30:38.970
fingertips are gonna come down.

00:30:38.970 --> 00:30:43.308
Palms open, and we
inhale reach for the sky.

00:30:43.308 --> 00:30:44.309
Warrior one.

00:30:45.777 --> 00:30:47.212
Big breaths here.

00:30:50.505 --> 00:30:53.485
Lifting up from 
the pelvic floor,

00:30:53.485 --> 00:30:54.886
so we're not just dumping here,

00:30:54.886 --> 00:30:58.323
but really feeling this
rooting to rise quality

00:30:58.323 --> 00:31:00.459
in our warrior 
Virabhadrasana one.

00:31:00.459 --> 00:31:02.494
Take a deep breath in.

00:31:02.494 --> 00:31:04.896
And then exhale, 
right fingertips go back.

00:31:04.896 --> 00:31:06.531
Left fingertips go forward.

00:31:06.531 --> 00:31:09.988
We might walk that left
heel in line with the arch

00:31:09.988 --> 00:31:11.473
of the right foot.

00:31:12.804 --> 00:31:15.240
And then again, just notice
are we reaching forward here?

00:31:15.240 --> 00:31:17.972
Can we draw the navel in?

00:31:17.972 --> 00:31:19.566
Tailbone down.

00:31:21.980 --> 00:31:23.548
Virabhadrasana two.

00:31:24.716 --> 00:31:25.717
Warrior two.

00:31:27.018 --> 00:31:30.822
Big breaths here, inhale,
lengthen through the crown,

00:31:30.822 --> 00:31:33.258
so nice and long in the neck.

00:31:33.258 --> 00:31:34.960
A great way to test the
shoulders here is to

00:31:34.960 --> 00:31:38.463
open the palms, and then
keep that external rotation

00:31:38.463 --> 00:31:40.665
that we've been working
on in the shoulders

00:31:40.665 --> 00:31:43.235
and then just 
flip the palms down.

00:31:43.235 --> 00:31:45.686
Yes, awesome work.

00:31:45.686 --> 00:31:49.541
Deep breath in, right
fingertips are gonna draw down.

00:31:49.541 --> 00:31:51.703
Here we go challenging 
our balance here.

00:31:51.703 --> 00:31:53.845
Navel draws in, stay
connected to your core.

00:31:53.845 --> 00:31:56.247
Your center, 
I pivot on the back foot.

00:31:56.247 --> 00:31:58.483
Big stretch in the front of
the right hip crease here.

00:31:58.483 --> 00:32:00.786
Inhale front knee 
bends high lunge.

00:32:00.786 --> 00:32:02.621
Keep the back heel lifted.

00:32:02.621 --> 00:32:06.010
You got this, inhale,
spread the fingertips.

00:32:06.010 --> 00:32:08.065
Open your heart.

00:32:08.065 --> 00:32:12.564
And then exhale, hands are gonna
come down to the waistline.

00:32:12.564 --> 00:32:15.534
And with control, 
with grace, even we try,

00:32:15.534 --> 00:32:18.303
stepping the back foot
up to meet the front.

00:32:18.303 --> 00:32:21.716
Mountain pose, deep breath in.

00:32:21.716 --> 00:32:23.742
Exhale let it go.

00:32:23.742 --> 00:32:25.977
Awesome work, all right,
let's take it down,

00:32:25.977 --> 00:32:29.147
cool it off and then 
you're home free.

00:32:30.382 --> 00:32:34.252
Here we go, inhale 
reach for the sky.

00:32:34.252 --> 00:32:35.921
Exhale forward fold.

00:32:38.023 --> 00:32:41.426
Great work, inhale halfway
lift, palms to the tops

00:32:41.426 --> 00:32:44.663
of the thighs, find that length.

00:32:44.663 --> 00:32:47.601
And exhale, fold.

00:32:49.034 --> 00:32:52.838
Plant the palms, you're gonna
step the right toes back.

00:32:52.838 --> 00:32:55.240
Followed by the left.

00:32:55.240 --> 00:32:57.142
Press away from your yoga mat.

00:32:57.142 --> 00:33:00.412
Five seconds in plank,
lift up between the space

00:33:00.412 --> 00:33:01.746
between your shoulder blades.

00:33:01.746 --> 00:33:03.882
Draw your navel up 
towards the sky.

00:33:03.882 --> 00:33:06.985
Send a fireball shooting
out through the crown

00:33:06.985 --> 00:33:10.155
of your head and 
reach your heels back.

00:33:10.155 --> 00:33:13.164
Press away from your yoga
mat, one more breath.

00:33:13.164 --> 00:33:14.993
And release to the knees.

00:33:14.993 --> 00:33:17.262
Awesome work, child's pose.

00:33:19.064 --> 00:33:22.400
Knees together, we swim the
fingertips all the way around

00:33:22.400 --> 00:33:26.371
towards the heels, 
and we relax the shoulders.

00:33:26.371 --> 00:33:28.306
Take a deep breathe in.

00:33:29.708 --> 00:33:31.543
And a long exhale out.

00:33:33.778 --> 00:33:36.266
And exhale release.

00:33:38.783 --> 00:33:41.486
Awesome work, slowly
reach the fingertips up

00:33:41.486 --> 00:33:43.521
towards the front edge.

00:33:43.521 --> 00:33:46.458
We'll come through all fours.

00:33:46.458 --> 00:33:49.361
And just nice and easy
swing legs to one side

00:33:49.361 --> 00:33:51.863
and come to a seat once again.

00:33:52.931 --> 00:33:57.569
This time with the legs
extended out in front.

00:33:57.569 --> 00:33:59.671
And you can actually bend
the knees from the start

00:33:59.671 --> 00:34:02.270
here so we'll kind of dig
the heels into the earth.

00:34:02.270 --> 00:34:03.909
Move the fleshy part of the
buttocks aside so you can

00:34:03.909 --> 00:34:07.914
really feel your sits 
bones connect.

00:34:09.614 --> 00:34:10.916
And then sit up nice 
and tall and again,

00:34:10.916 --> 00:34:14.018
if you need to sit up on
a blanket or block here

00:34:14.018 --> 00:34:16.621
to find length in the spine,
we're working on that,

00:34:16.621 --> 00:34:18.989
so try not to get 
frustrated if the spine

00:34:18.989 --> 00:34:20.891
is super rounded here.

00:34:20.891 --> 00:34:23.795
That's why we're here, 
I got you.

00:34:23.795 --> 00:34:26.464
So, in time we'll be
able to find this lift

00:34:26.464 --> 00:34:30.435
and this lengthen bending
the knees certainly helps.

00:34:30.435 --> 00:34:32.404
And if you're already at a
place where you feel like,

00:34:32.404 --> 00:34:34.706
ah, I think I can extend
my legs out long and still

00:34:34.706 --> 00:34:38.810
keep this posture up, 
then play with that.

00:34:38.810 --> 00:34:41.012
Okay, we'll bring the
fingertips to the sides

00:34:41.012 --> 00:34:43.782
or you can press into 
the palms Dandasana.

00:34:43.782 --> 00:34:46.418
Inhale lift and lengthen.

00:34:46.418 --> 00:34:49.871
Exhale relax your 
shoulders down.

00:34:49.871 --> 00:34:52.056
Take one more deep breath in.

00:34:53.858 --> 00:34:55.193
Deep breath out.

00:34:56.660 --> 00:34:58.897
Sweet, now keep the 
left leg extended.

00:34:58.897 --> 00:35:01.566
Bring the right knee
all the way up and in.

00:35:01.566 --> 00:35:05.136
So options here, I can take the
left hand to the right knee.

00:35:05.136 --> 00:35:07.445
Swim the right 
fingertips around.

00:35:07.445 --> 00:35:09.174
I'm working to try to 
keep that length,

00:35:09.174 --> 00:35:12.310
so the tendency here
is that like a magnet.

00:35:12.310 --> 00:35:15.113
The navel draws back 
and the spine rounds.

00:35:15.113 --> 00:35:16.915
So try to keep that length.

00:35:16.915 --> 00:35:19.017
That's what we're working on.

00:35:19.017 --> 00:35:20.685
If you want to 
go a little deeper,

00:35:20.685 --> 00:35:24.789
you can take the left
elbow to the right knee.

00:35:24.789 --> 00:35:27.584
Benji, everybody!

00:35:27.584 --> 00:35:30.061
And start to lift and lengthen.

00:35:30.061 --> 00:35:31.329
Up through the spine,

00:35:31.329 --> 00:35:34.666
so we're here, 
or we're here, we're twisting.

00:35:34.666 --> 00:35:37.068
We're working on our
posture slowly but surely.

00:35:37.068 --> 00:35:38.303
Breathing deep.

00:35:39.704 --> 00:35:42.507
Inhale, lift and lengthen.

00:35:42.507 --> 00:35:45.443
Exhale relax your shoulders.

00:35:45.443 --> 00:35:49.047
One more time, inhale lift
up through your heart.

00:35:49.047 --> 00:35:50.682
And exhale relax your shoulders.

00:35:50.682 --> 00:35:52.517
Benji, everybody!

00:35:52.517 --> 00:35:54.953
Okay, great, release (laughing).

00:35:54.953 --> 00:35:56.988
Leave it to Benji to 
keep it real, okay.

00:35:56.988 --> 00:35:58.623
Extend the right leg out long.

00:35:58.623 --> 00:36:00.492
Left leg comes up.

00:36:00.492 --> 00:36:02.227
We're almost done here.

00:36:02.227 --> 00:36:04.396
You can kind of smile, Benji's
actually a good reminder

00:36:04.396 --> 00:36:06.031
of just like practicing at home.

00:36:06.031 --> 00:36:08.400
There's distractions,
there's so much going on,

00:36:08.400 --> 00:36:11.403
but you rock, way to take
this time for yourself.

00:36:11.403 --> 00:36:13.371
So right hand comes to the knee,

00:36:13.371 --> 00:36:15.473
left fingertips come behind.

00:36:15.473 --> 00:36:16.541
'Sup?

00:36:16.541 --> 00:36:18.576
We inhale, lift and lengthen.

00:36:18.576 --> 00:36:20.412
Exhale twist.

00:36:20.412 --> 00:36:23.915
You can also hug 
the elbow in here.

00:36:23.915 --> 00:36:24.749
See.

00:36:26.317 --> 00:36:28.053
We'll just keep it,
we'll just roll with it.

00:36:28.053 --> 00:36:30.055
Inhale lift your heart.

00:36:30.055 --> 00:36:31.289
Exhale release.

00:36:33.058 --> 00:36:38.029
Inhale lift your heart,
exhale relax your shoulders.

00:36:38.029 --> 00:36:39.564
Okay, we're just neutralizing
through the spine

00:36:39.564 --> 00:36:42.523
and also, 
(bone banging on the floor)

00:36:45.045 --> 00:36:47.138
we're working on 
growing on that posture

00:36:47.138 --> 00:36:50.208
that you desire, 
so know this video is great

00:36:50.208 --> 00:36:52.811
for beginners because no
worries if you feel like,

00:36:52.811 --> 00:36:54.045
oh I'm never gonna get there.

00:36:54.045 --> 00:36:56.114
We're gonna get there, 
we're gonna get there together.

00:36:56.114 --> 00:36:58.783
All right, 
enough of that, release.

00:36:58.783 --> 00:37:02.053
Benji's like, finish up,
it's time to play, my yoga.

00:37:02.053 --> 00:37:04.155
We're gonna come slowly
onto the back again.

00:37:04.155 --> 00:37:05.957
Remember what 
I said about transitions.

00:37:05.957 --> 00:37:08.293
Super mindful, so take
the hands to the backs of

00:37:08.293 --> 00:37:11.796
the thighs as you 
roll down, yeah.

00:37:11.796 --> 00:37:13.398
And then hug the 
knees into the chest

00:37:13.398 --> 00:37:15.800
and feel supported by the
earth, this should feel awesome.

00:37:15.800 --> 00:37:17.402
Squeeze the knees 
into the chest.

00:37:17.402 --> 00:37:18.570
If this is too much for you,

00:37:18.570 --> 00:37:20.371
you can do one 
knee at a time, baby.

00:37:20.371 --> 00:37:21.416
No prob.

00:37:23.608 --> 00:37:25.610
And find what feels good.

00:37:25.610 --> 00:37:27.679
Give a little massage 
on the back body.

00:37:27.679 --> 00:37:31.249
You might draw some
circles with the knees.

00:37:33.328 --> 00:37:36.488
And then eventually we're
gonna come to happy baby pose.

00:37:37.455 --> 00:37:41.292
And then you'll be a true yogi
after this pose (chuckles).

00:37:42.152 --> 00:37:43.628
So there's some great action
points though that you

00:37:43.628 --> 00:37:45.396
don't always here about
happy baby that I'm gonna

00:37:45.396 --> 00:37:47.065
share with you, so first
of all we'll just do

00:37:47.065 --> 00:37:48.867
one leg at a time and I'm
gonna take my right hand

00:37:48.867 --> 00:37:51.035
to the outer edge 
of my right foot.

00:37:51.035 --> 00:37:53.738
Lift the sole of the right
foot up towards the sky.

00:37:53.738 --> 00:37:55.473
Maybe I just do one 
leg at a time,

00:37:55.473 --> 00:37:57.208
if the hips are super tight.

00:37:57.208 --> 00:38:00.578
Otherwise, I'm gonna 
take the left foot,

00:38:00.578 --> 00:38:04.649
and I'm working to get my
feet up towards the sky.

00:38:04.649 --> 00:38:06.384
And then here we go, 
big action point.

00:38:06.384 --> 00:38:09.921
Lengthen tailbone towards
the front edge of your mat.

00:38:09.921 --> 00:38:12.790
Tuck the chin into the chest.

00:38:12.790 --> 00:38:17.028
Breath deep, open your
chest, open your heart.

00:38:17.028 --> 00:38:18.763
And then exhale, 
release, awesome.

00:38:18.763 --> 00:38:20.732
Extend one leg, 
and then the other.

00:38:20.732 --> 00:38:22.100
We're coming to our final

00:38:22.100 --> 00:38:25.270
and most precious posture,
Savasana.

00:38:25.270 --> 00:38:27.238
There is a tendency,

00:38:27.238 --> 00:38:29.347
especially in the beginning
to kinda skip this guy.

00:38:29.347 --> 00:38:33.645
I don't know why you
would because all day long

00:38:33.645 --> 00:38:37.081
I dream, all day 
I dream of Savasana.

00:38:37.081 --> 00:38:40.050
But, you know, we're busy.

00:38:40.050 --> 00:38:41.286
We get very busy.

00:38:41.286 --> 00:38:42.857
We only have so much
time, it's really hard

00:38:42.857 --> 00:38:47.013
to take time for ourselves,
especially when we have

00:38:47.013 --> 00:38:49.134
people in our life that need us.

00:38:50.094 --> 00:38:52.463
But by golly, 
you've earned it, take it.

00:38:52.463 --> 00:38:53.464
We're not gonna be here long.

00:38:53.464 --> 00:38:55.466
Take the heels as 
wide as your yoga mat

00:38:55.466 --> 00:38:58.746
and just allow the toes
to windshield wiper out

00:38:58.746 --> 00:39:01.339
a little bit here, 
left and right.

00:39:01.339 --> 00:39:03.341
Then press into your
head, lift your chest,

00:39:03.341 --> 00:39:06.244
snuggle your shoulder blades
underneath your heart space.

00:39:06.244 --> 00:39:08.413
Open the chest, and then
allow your arms to come out

00:39:08.413 --> 00:39:10.381
at your sides and then remember,

00:39:10.381 --> 00:39:12.383
what are we telling 
our brain here?

00:39:12.383 --> 00:39:13.918
What signals are we sending?

00:39:13.918 --> 00:39:17.155
Are we really tight here, or
can we open up and soften?

00:39:17.155 --> 00:39:19.257
Kind of calm and cool 
the nervous system

00:39:19.257 --> 00:39:22.539
and say, it's okay to let go,

00:39:22.539 --> 00:39:26.264
to restore, and close your
eyes and we're just gonna

00:39:26.264 --> 00:39:28.366
take three breaths here, 
so here we go.

00:39:28.366 --> 00:39:30.935
Big breath in through the nose.

00:39:32.120 --> 00:39:35.857
And exhale out through
the nose or the mouth.

00:39:36.975 --> 00:39:37.809
Inhale in.

00:39:41.079 --> 00:39:43.414
And big exhale to let it go.

00:39:45.950 --> 00:39:48.019
And last one, you got it.

00:39:50.255 --> 00:39:51.489
Exhale release.

00:39:55.660 --> 00:39:59.677
Stay here as long as time
allows, or if you have to boogie

00:39:59.677 --> 00:40:02.173
make sure you take a moment
to give thanks and praise

00:40:02.173 --> 00:40:04.938
for your body and taking
this time for yourself.

00:40:04.938 --> 00:40:06.486
Mind and body.

00:40:07.605 --> 00:40:09.607
I'm gonna bring 
my hands together,

00:40:09.607 --> 00:40:13.778
and we usually seal our
practice by just kind of...

00:40:14.846 --> 00:40:18.885
Saying a salutation

00:40:18.885 --> 00:40:20.315
or a...

00:40:22.954 --> 00:40:28.012
Prayer that acknowledges
how awesome we are

00:40:28.012 --> 00:40:30.795
and how awesome everyone is.

00:40:30.795 --> 00:40:35.843
So, we say namaste to 
bow to the light

00:40:35.843 --> 00:40:39.871
and ultimately the divine or
the ideas the best version

00:40:39.871 --> 00:40:41.306
of ourselves.

00:40:41.306 --> 00:40:44.008
We bow to that within, and
then we also acknowledge it

00:40:44.008 --> 00:40:46.110
in one another.

00:40:46.110 --> 00:40:47.745
So wherever you are you can
bring the hands together

00:40:47.745 --> 00:40:50.214
or you can just take a
quiet moment to yourself

00:40:50.214 --> 00:40:53.901
to feel that, feel 
and acknowledge

00:40:53.901 --> 00:40:56.321
your truest awesome self.

00:40:56.321 --> 00:40:59.657
And then remember and
recognize that we all got

00:40:59.657 --> 00:41:01.759
that mojo, we all 
got it going on.

00:41:01.759 --> 00:41:04.062
So the beauty of yoga 
and the end of this ritual

00:41:04.062 --> 00:41:08.800
is that we just take one
moment to acknowledge that.

00:41:08.800 --> 00:41:10.168
So that's what we do.

00:41:10.168 --> 00:41:13.004
We take a deep breath in.

00:41:13.004 --> 00:41:16.407
And we bow to
the teacher within,

00:41:16.407 --> 00:41:19.010
to the awesome within, and
then we acknowledge that with

00:41:19.010 --> 00:41:21.567
a bow to one another.

00:41:22.880 --> 00:41:24.749
Thanks again for 
sharing your time.

00:41:24.749 --> 00:41:27.585
And your practice, 
I'll see you on the mat.

00:41:27.585 --> 00:41:30.922
Questions, comments, 
welcomed below.

00:41:30.922 --> 00:41:32.517
Namaste.

00:41:34.625 --> 00:41:37.295
(heavy breathing)

00:41:37.295 --> 00:41:39.897
(upbeat music)