WEBVTT 00:00:00.030 --> 00:00:02.009 hey everyone and welcome to yoga with 00:00:02.009 --> 00:00:03.990 Adriene I am Adriene and I'm super 00:00:03.990 --> 00:00:06.000 excited because today we have a sequence 00:00:06.000 --> 00:00:08.039 for the complete beginner so if you're 00:00:08.039 --> 00:00:10.440 new to yoga or you've been curious about 00:00:10.440 --> 00:00:12.690 yoga practice and all its wonderful 00:00:12.690 --> 00:00:14.460 beautiful benefits this is a great 00:00:14.460 --> 00:00:15.960 sequence for you you don't need any 00:00:15.960 --> 00:00:18.119 blocks you don't need any blankets all 00:00:18.119 --> 00:00:20.520 you need is your body and an open mind 00:00:20.520 --> 00:00:21.990 if you have a mat that's great but 00:00:21.990 --> 00:00:24.869 otherwise open mind open heart let's get 00:00:24.869 --> 00:00:26.120 started 00:00:26.120 --> 00:00:31.179 [Music] 00:00:36.130 --> 00:00:38.960 okay my friends and my new friends we're 00:00:38.960 --> 00:00:40.970 going to begin in a cross-legged 00:00:40.970 --> 00:00:43.100 position we call this sukhasana or the 00:00:43.100 --> 00:00:46.190 easy pose the pose of ease take a second 00:00:46.190 --> 00:00:48.110 here to check in with the breath by 00:00:48.110 --> 00:00:49.550 maybe looping the shoulders a couple 00:00:49.550 --> 00:00:53.450 times forward up and back inhale looping 00:00:53.450 --> 00:00:57.260 forward exhale grounding down and back 00:00:57.260 --> 00:01:03.140 just finding a little organic movement 00:01:03.140 --> 00:01:06.860 here and then maybe checking in with the 00:01:06.860 --> 00:01:10.040 neck by just maybe moving one ear over 00:01:10.040 --> 00:01:14.300 one shoulder and then we'll go forward 00:01:14.300 --> 00:01:21.770 chin to chest shaking the head yes now 00:01:21.770 --> 00:01:27.590 no okay coming back to Center we'll 00:01:27.590 --> 00:01:29.450 bring the head over the heart the heart 00:01:29.450 --> 00:01:30.920 over the pelvis so take a second to 00:01:30.920 --> 00:01:32.450 maybe close your eyes or soften the gaze 00:01:32.450 --> 00:01:34.040 so you can just go inward a little bit 00:01:34.040 --> 00:01:36.440 here as we find alignment head over 00:01:36.440 --> 00:01:39.110 heart heart over pelvis we lift the 00:01:39.110 --> 00:01:40.580 sternum lift the chest and then again 00:01:40.580 --> 00:01:42.500 ground down through the elbows here on 00:01:42.500 --> 00:01:46.670 the exhale find a nice space between the 00:01:46.670 --> 00:01:49.490 ears and the shoulders we just kind of 00:01:49.490 --> 00:01:51.290 come into the moment with a little 00:01:51.290 --> 00:01:53.390 integrity whatever that means to you for 00:01:53.390 --> 00:01:56.150 me it means body awareness mind 00:01:56.150 --> 00:01:57.979 awareness noticing where my thoughts are 00:01:57.979 --> 00:01:59.750 and coming back to that body awareness 00:01:59.750 --> 00:02:02.870 and then see if you can begin to deepen 00:02:02.870 --> 00:02:07.130 your breath here nice long inhale in and 00:02:07.130 --> 00:02:11.390 a nice long juicy exhale out keep that 00:02:11.390 --> 00:02:17.060 going nice long inhalation and a nice 00:02:17.060 --> 00:02:22.430 long extended exhale out draw your palms 00:02:22.430 --> 00:02:24.410 together at the heart take a deep breath 00:02:24.410 --> 00:02:26.120 in each time we come here this is a 00:02:26.120 --> 00:02:28.010 great little beginners tip each time we 00:02:28.010 --> 00:02:29.570 come to this mudra we call it Anjali 00:02:29.570 --> 00:02:31.580 mudra you can think about lifting your 00:02:31.580 --> 00:02:33.230 sternum or your heart up to your chest 00:02:33.230 --> 00:02:35.090 so often when we get a little bit tired 00:02:35.090 --> 00:02:37.790 and we will in our practice we can have 00:02:37.790 --> 00:02:39.049 this little reminder to loop the 00:02:39.049 --> 00:02:40.459 shoulders and lift the sternum to the 00:02:40.459 --> 00:02:44.090 thumbs each time we come to this hands 00:02:44.090 --> 00:02:46.160 at the heart or this prayer position in 00:02:46.160 --> 00:02:49.250 Anjali mudra so practice that now inhale 00:02:49.250 --> 00:02:51.739 lift your sternum up to your thumbs draw 00:02:51.739 --> 00:02:53.630 your lower belly or a navel in to meet 00:02:53.630 --> 00:02:55.459 your spine so again we're just coming 00:02:55.459 --> 00:02:57.500 into this active body but with a sense 00:02:57.500 --> 00:03:01.639 of ease this is gonna be a wonderful 00:03:01.639 --> 00:03:04.370 tool for beginning a yoga practice just 00:03:04.370 --> 00:03:05.690 kind of finding the balance between 00:03:05.690 --> 00:03:09.919 active body strength engaging qualities 00:03:09.919 --> 00:03:12.680 and then also a softness an ease a 00:03:12.680 --> 00:03:16.359 lightness of calmness if you will 00:03:16.359 --> 00:03:18.620 finding a place where those two can 00:03:18.620 --> 00:03:21.049 dance and be together is what our Yoga 00:03:21.049 --> 00:03:22.930 is all about interlace the fingertips 00:03:22.930 --> 00:03:25.220 follow your breath as you ending out 00:03:25.220 --> 00:03:29.510 press the palms forward and back nice 00:03:29.510 --> 00:03:31.700 and easy here as we climb up the side 00:03:31.700 --> 00:03:34.579 body climb up the spine and on your next 00:03:34.579 --> 00:03:37.449 exhale release the fingertips down Shh 00:03:37.449 --> 00:03:39.650 nothing fancy here just checking with 00:03:39.650 --> 00:03:40.910 the body checking in with the breath 00:03:40.910 --> 00:03:44.209 inhale again forward up and back 00:03:44.209 --> 00:03:46.669 on your exhale fingertips release with 00:03:46.669 --> 00:03:49.400 elegance with ease opening the shoulders 00:03:49.400 --> 00:03:51.260 opening the chest checking with the side 00:03:51.260 --> 00:03:51.590 body 00:03:51.590 --> 00:03:53.389 one more here as we ground down through 00:03:53.389 --> 00:03:56.810 the tops of the thighs deep breath in 00:03:56.810 --> 00:04:01.430 exhale release great take your right 00:04:01.430 --> 00:04:03.169 palm to your left knees sit up nice and 00:04:03.169 --> 00:04:03.889 tall 00:04:03.889 --> 00:04:05.810 send your left fingertips behind the 00:04:05.810 --> 00:04:08.299 tail bone here as you inhale lift up 00:04:08.299 --> 00:04:12.109 lift your heart exhale journey towards 00:04:12.109 --> 00:04:14.959 the left find a gentle twist here navel 00:04:14.959 --> 00:04:17.720 draws in towards the spine and we 00:04:17.720 --> 00:04:20.600 remember that we come to the mat to have 00:04:20.600 --> 00:04:23.360 an experience in our body so don't crank 00:04:23.360 --> 00:04:25.639 yourself into the posture have the 00:04:25.639 --> 00:04:27.979 experience of gently moving into the 00:04:27.979 --> 00:04:30.740 twist maybe closing the eyes here for 00:04:30.740 --> 00:04:36.290 one last breath we gently release back 00:04:36.290 --> 00:04:38.030 to Center and take it to the other side 00:04:38.030 --> 00:04:40.220 left palm to right knee sit up nice and 00:04:40.220 --> 00:04:41.990 tall this time I'm going to turn to the 00:04:41.990 --> 00:04:43.699 side so you can see my spine here the 00:04:43.699 --> 00:04:45.199 tendency is going to be to round forward 00:04:45.199 --> 00:04:47.150 we spend a lot of time here all the time 00:04:47.150 --> 00:04:50.120 okay so no worries and in time we're 00:04:50.120 --> 00:04:52.820 going to begin to lengthen tailbone down 00:04:52.820 --> 00:04:55.070 lower back becomes nice and long 00:04:55.070 --> 00:04:57.740 heart lifts shoulder blades ground down 00:04:57.740 --> 00:05:01.250 we find our twist so what I'm trying to 00:05:01.250 --> 00:05:04.130 say here is don't sacrifice this lift in 00:05:04.130 --> 00:05:05.509 the heart and this length in the spine 00:05:05.509 --> 00:05:08.180 for a deeper twist abscess 00:05:08.180 --> 00:05:10.580 yeah this is wrong y'all it's just wrong 00:05:10.580 --> 00:05:13.849 so find what feels right what feels good 00:05:13.849 --> 00:05:15.979 so it might mean that you don't go all 00:05:15.979 --> 00:05:18.650 the way far back at first but keep a 00:05:18.650 --> 00:05:22.069 nice mindful twist here using that 00:05:22.069 --> 00:05:24.289 exhale to journey a little deeper even 00:05:24.289 --> 00:05:28.729 if it's just energetically and then gent 00:05:28.729 --> 00:05:31.479 really gently releasing back to centre 00:05:31.479 --> 00:05:33.680 great take a second here one more time 00:05:33.680 --> 00:05:35.449 to interlace the fingertips at the heart 00:05:35.449 --> 00:05:37.819 inhale palms reach forward up and back 00:05:37.819 --> 00:05:39.490 long puppy belly nice stretch here 00:05:39.490 --> 00:05:42.080 lifted up high and then exhale release 00:05:42.080 --> 00:05:44.690 fingertips to the mat side body stretch 00:05:44.690 --> 00:05:46.159 nice and easy 00:05:46.159 --> 00:05:47.840 keep grounding through the legs here so 00:05:47.840 --> 00:05:50.990 legs aren't just limp here they're nice 00:05:50.990 --> 00:05:53.300 and active tops of the thighs drawing 00:05:53.300 --> 00:05:55.970 down great plan to your left palm or 00:05:55.970 --> 00:05:58.550 left fingertips Yogi's choice beginners 00:05:58.550 --> 00:06:01.220 Yogi's choice so press into the palms or 00:06:01.220 --> 00:06:02.960 the fingertips and then send the right 00:06:02.960 --> 00:06:05.419 fingertips up think up up up up and then 00:06:05.419 --> 00:06:07.130 go over careful not to just go over 00:06:07.130 --> 00:06:08.960 trying to mimic and also know that you 00:06:08.960 --> 00:06:10.610 may be seen before have an experience 00:06:10.610 --> 00:06:13.070 inhale reach it up keep this lift in the 00:06:13.070 --> 00:06:13.460 heart 00:06:13.460 --> 00:06:16.820 and then exhale side body stretch now 00:06:16.820 --> 00:06:18.949 here we're not going to hold we're gonna 00:06:18.949 --> 00:06:20.810 kind of set the tone for our yoga 00:06:20.810 --> 00:06:22.610 practice and our yoga journey by finding 00:06:22.610 --> 00:06:24.830 a little self-expression finding a 00:06:24.830 --> 00:06:26.389 little movement here you might sway up 00:06:26.389 --> 00:06:29.449 and down front and back might close your 00:06:29.449 --> 00:06:32.030 eyes you might stretch your mouth might 00:06:32.030 --> 00:06:34.219 wiggle the fingertips to all the 00:06:34.219 --> 00:06:36.289 shoulders away from the ears take a deep 00:06:36.289 --> 00:06:38.509 breath in and exhale swiftly through 00:06:38.509 --> 00:06:41.780 Center and to the other side creating 00:06:41.780 --> 00:06:44.389 space in the body connecting to the 00:06:44.389 --> 00:06:47.659 breath remember there's no right or 00:06:47.659 --> 00:06:50.240 wrong here it's great just kind of takes 00:06:50.240 --> 00:06:52.310 the edge off we're gonna learn some 00:06:52.310 --> 00:06:54.050 basics we're gonna focus on the line up 00:06:54.050 --> 00:06:55.280 but really it's about that 00:06:55.280 --> 00:06:57.770 self-expression so find a moment or two 00:06:57.770 --> 00:07:00.940 here to find a little movement 00:07:01.620 --> 00:07:04.320 and then swiftly we come back to Center 00:07:04.320 --> 00:07:06.570 and we're gonna take the palms and dive 00:07:06.570 --> 00:07:11.220 forward onto all fours okay so I'm going 00:07:11.220 --> 00:07:12.780 to align wrists underneath the shoulders 00:07:12.780 --> 00:07:15.720 and knees directly underneath the hip 00:07:15.720 --> 00:07:19.260 points I'm pressing into the tops of my 00:07:19.260 --> 00:07:20.490 feet here toes are pointing straight 00:07:20.490 --> 00:07:23.910 back and my palms are spread super wide 00:07:23.910 --> 00:07:26.340 my friends SuperDuper wide spreading the 00:07:26.340 --> 00:07:28.530 palms like starfish now the most 00:07:28.530 --> 00:07:29.730 important thing I can teach you at this 00:07:29.730 --> 00:07:31.440 moment is to connect with this upward 00:07:31.440 --> 00:07:33.090 current of energy whatever this means to 00:07:33.090 --> 00:07:34.890 you and that means not collapsing into 00:07:34.890 --> 00:07:37.710 the bones here but pressing up and out 00:07:37.710 --> 00:07:41.040 of the earth okay so that means 00:07:41.040 --> 00:07:42.690 connecting to every part of the 00:07:42.690 --> 00:07:44.430 foundation all parts of the body that's 00:07:44.430 --> 00:07:47.370 pressing into the mat and then 00:07:47.370 --> 00:07:49.770 remembering to find that integrity head 00:07:49.770 --> 00:07:52.050 in the heart heart over the pelvis but 00:07:52.050 --> 00:07:53.790 maybe creating a nice tabletop position 00:07:53.790 --> 00:07:55.080 here and so we're not sitting up 00:07:55.080 --> 00:07:56.580 straight anymore we've moved our center 00:07:56.580 --> 00:07:58.380 of gravity but I can still work with 00:07:58.380 --> 00:08:00.390 that alignment head heart and pelvis in 00:08:00.390 --> 00:08:00.870 line 00:08:00.870 --> 00:08:02.670 notice how I'm drawing my shoulders away 00:08:02.670 --> 00:08:05.010 from the ears and I'm remembering that 00:08:05.010 --> 00:08:07.680 my head this neck is an extension of the 00:08:07.680 --> 00:08:09.660 spine so I'm not hanging out here I'm 00:08:09.660 --> 00:08:11.700 not crunching here but I'm going ahead 00:08:11.700 --> 00:08:13.800 and taking the gaze down for now and 00:08:13.800 --> 00:08:18.060 finding a nice long beautiful neck great 00:08:18.060 --> 00:08:19.770 you might feel a little bit of pressure 00:08:19.770 --> 00:08:21.720 in the arms and the wrists here keep 00:08:21.720 --> 00:08:24.270 pressing up and out of the palms so that 00:08:24.270 --> 00:08:26.160 we can begin to build strength rather 00:08:26.160 --> 00:08:31.200 than collapse into the bones okay from 00:08:31.200 --> 00:08:35.150 here one more breath I'm going to exhale 00:08:35.150 --> 00:08:37.890 on your next inhale loop the shoulders 00:08:37.890 --> 00:08:40.919 drop the belly tailbone tilts up towards 00:08:40.919 --> 00:08:43.500 the sky as I look forward little cat-cow 00:08:43.500 --> 00:08:48.960 here long neck take your time no rush on 00:08:48.960 --> 00:08:50.970 the exhale I start at my tailbone I 00:08:50.970 --> 00:08:54.000 travel up the spine walking up the spine 00:08:54.000 --> 00:08:55.680 until the crown of the head is the last 00:08:55.680 --> 00:08:58.710 thing to release take a breath cycle 00:08:58.710 --> 00:09:00.870 here in and out letting the weight of 00:09:00.870 --> 00:09:03.540 the head go navels drawing up towards 00:09:03.540 --> 00:09:06.120 the spine I'm pressing into the tops of 00:09:06.120 --> 00:09:07.650 the feet here I'm pressing up and out of 00:09:07.650 --> 00:09:10.350 the palms deep breath in inhale looping 00:09:10.350 --> 00:09:16.100 the shoulders heart radiates forward 00:09:16.100 --> 00:09:19.130 then on the exhale tucking the tail 00:09:19.130 --> 00:09:22.620 drawing the navel up closing the eyes to 00:09:22.620 --> 00:09:24.300 really have an experience here we call 00:09:24.300 --> 00:09:27.780 this spinal flex or cat-cow and one more 00:09:27.780 --> 00:09:32.220 inhale pressing into all ten knuckles 00:09:32.220 --> 00:09:36.090 exhale curling the tailbone in starting 00:09:36.090 --> 00:09:38.580 there traveling up the spine chin the 00:09:38.580 --> 00:09:39.180 chest 00:09:39.180 --> 00:09:41.910 crown of the head releases and then we 00:09:41.910 --> 00:09:44.850 inhale back to tabletop position curl 00:09:44.850 --> 00:09:47.130 your toes walk your fingertips back a 00:09:47.130 --> 00:09:48.450 little Yoga for the feet a little 00:09:48.450 --> 00:09:50.820 beginner's feet moment here so for some 00:09:50.820 --> 00:09:53.760 this is no biggie no biggie for others 00:09:53.760 --> 00:09:56.010 your feet are your dogs are barking at 00:09:56.010 --> 00:09:57.630 you right now so you might just stay 00:09:57.630 --> 00:09:59.730 here others might walk the palms all the 00:09:59.730 --> 00:10:01.560 way up find that lift in the heart deep 00:10:01.560 --> 00:10:03.180 breath in press into your pinky toes 00:10:03.180 --> 00:10:05.790 this is a great opportunity to roll the 00:10:05.790 --> 00:10:09.390 wrists out stay connecting to that 00:10:09.390 --> 00:10:11.100 breath don't worry about how to breathe 00:10:11.100 --> 00:10:12.660 here just continue to play with the 00:10:12.660 --> 00:10:16.980 breath deepen the breath then we'll come 00:10:16.980 --> 00:10:19.230 back to all fours come on to the tops of 00:10:19.230 --> 00:10:21.150 the feet again inhale extend the right 00:10:21.150 --> 00:10:23.580 toes out long go ahead and bring the 00:10:23.580 --> 00:10:25.230 right toes to the earth we're just going 00:10:25.230 --> 00:10:26.850 to take a couple seconds here to breathe 00:10:26.850 --> 00:10:29.340 into the back of that right leg breathe 00:10:29.340 --> 00:10:31.590 in to the calf notice I'm not collapsing 00:10:31.590 --> 00:10:32.610 into my shoulders here but I'm 00:10:32.610 --> 00:10:35.550 maintaining that lift so that slowly I 00:10:35.550 --> 00:10:37.320 can begin to build that strength in the 00:10:37.320 --> 00:10:40.110 arms and just that energetic body that 00:10:40.110 --> 00:10:42.030 lift we call it hasta bandha the hand 00:10:42.030 --> 00:10:43.710 the earth connection this upward current 00:10:43.710 --> 00:10:46.320 of energy great notice how I'm rocking a 00:10:46.320 --> 00:10:47.580 little bit back and forth here just 00:10:47.580 --> 00:10:48.800 finding that sit bone to heel connection 00:10:48.800 --> 00:10:51.750 I'm working at drawing my navel up 00:10:51.750 --> 00:10:53.520 towards my spine kind of knitting the 00:10:53.520 --> 00:10:55.590 lower rib cage in and keeping the neck 00:10:55.590 --> 00:10:58.320 nice and long then release back to 00:10:58.320 --> 00:10:59.670 tabletop position and take it to the 00:10:59.670 --> 00:11:01.770 other side curling the left toes under 00:11:01.770 --> 00:11:04.410 now stretching out the back of that leg 00:11:04.410 --> 00:11:08.100 the calf while still maintaining a nice 00:11:08.100 --> 00:11:09.810 line from the crown of the head to the 00:11:09.810 --> 00:11:15.270 tip of the tail breathe and then we'll 00:11:15.270 --> 00:11:17.460 bring it back to tabletop position great 00:11:17.460 --> 00:11:20.010 curl the toes under walk your palms out 00:11:20.010 --> 00:11:22.950 and then slowly we're gonna walk the 00:11:22.950 --> 00:11:26.880 knees back here elbows are going to drop 00:11:26.880 --> 00:11:28.560 in line with the shoulders and in line 00:11:28.560 --> 00:11:28.959 with the 00:11:28.959 --> 00:11:32.079 then my pelvis is gonna tilt up as my 00:11:32.079 --> 00:11:34.329 forehead maybe comes to the mat here and 00:11:34.329 --> 00:11:37.269 heart melts down towards the knees now 00:11:37.269 --> 00:11:38.949 if your shoulders are having a wake-up 00:11:38.949 --> 00:11:41.019 call right now maybe you pull in and out 00:11:41.019 --> 00:11:42.550 of it a couple times we call this 00:11:42.550 --> 00:11:44.819 anahatha Austin or heart to earth pose 00:11:44.819 --> 00:11:48.970 this is like a puppy posture here like a 00:11:48.970 --> 00:11:53.019 half downward dog take a couple breaths 00:11:53.019 --> 00:11:55.839 here sway a little from side to side my 00:11:55.839 --> 00:11:57.459 shoulders are actually pretty tight a 00:11:57.459 --> 00:11:59.079 little sore from practice yesterday so 00:11:59.079 --> 00:12:01.420 I'm finding a little bit of movement I'm 00:12:01.420 --> 00:12:04.600 never sitting in any sharp pain ever but 00:12:04.600 --> 00:12:06.819 using my breath as a tool to move beyond 00:12:06.819 --> 00:12:11.740 the pain and find some movement again 00:12:11.740 --> 00:12:13.449 notice how the elbows they're gonna want 00:12:13.449 --> 00:12:14.709 to come out here see if you can keep 00:12:14.709 --> 00:12:16.749 them in line with the wrists and the 00:12:16.749 --> 00:12:18.670 shoulders one more breath here heart to 00:12:18.670 --> 00:12:22.679 earth pelvis tilting up towards the sky 00:12:22.679 --> 00:12:25.259 and then I'll begin to curl the toes 00:12:25.259 --> 00:12:27.579 inflate at the heart inhale lift the 00:12:27.579 --> 00:12:30.129 heart press into the palms and then 00:12:30.129 --> 00:12:32.769 slowly one leg at a time nice and slow 00:12:32.769 --> 00:12:36.699 I'm gonna lift the sit bones up dropping 00:12:36.699 --> 00:12:39.069 the left heel then the right and come 00:12:39.069 --> 00:12:41.649 into our first downward dog together now 00:12:41.649 --> 00:12:44.529 palms pressing like starfish into the 00:12:44.529 --> 00:12:47.050 earth keeping that upward energy that 00:12:47.050 --> 00:12:48.939 upward current up through the palms 00:12:48.939 --> 00:12:50.649 through the arms so I'm not collapsing 00:12:50.649 --> 00:12:53.199 my weight here and finding this nice 00:12:53.199 --> 00:12:56.350 length in the spine and notice how I 00:12:56.350 --> 00:12:57.999 have really yet to straighten both my 00:12:57.999 --> 00:13:00.220 legs yet so don't worry about what you 00:13:00.220 --> 00:13:01.839 think downward dog is supposed to look 00:13:01.839 --> 00:13:04.629 like but my beginners tip and this is 00:13:04.629 --> 00:13:06.490 great for all Yogi's we kind of always 00:13:06.490 --> 00:13:08.860 try to inspire each other in the yoga 00:13:08.860 --> 00:13:10.449 world so you come back to the beginner's 00:13:10.449 --> 00:13:12.009 mind and I think downward dog is a great 00:13:12.009 --> 00:13:13.600 place to kind of check in with that 00:13:13.600 --> 00:13:14.499 beginner's mind 00:13:14.499 --> 00:13:16.540 by first maybe finding a little movement 00:13:16.540 --> 00:13:20.049 peddling the feet trying the shoulder 00:13:20.049 --> 00:13:23.139 blades in and together take a deep 00:13:23.139 --> 00:13:24.939 breath in and then exhale come back to 00:13:24.939 --> 00:13:27.699 the knees and walking the fingertips 00:13:27.699 --> 00:13:29.709 back up for a little rest loop the 00:13:29.709 --> 00:13:32.589 shoulders maybe a couple circles with 00:13:32.589 --> 00:13:37.089 the wrists and we dive in four more here 00:13:37.089 --> 00:13:37.569 we go 00:13:37.569 --> 00:13:40.720 palms to the earth belly to the tops of 00:13:40.720 --> 00:13:41.550 the thighs this 00:13:41.550 --> 00:13:44.580 time slowly slowly building to a nice 00:13:44.580 --> 00:13:46.800 still dog where we take a second here to 00:13:46.800 --> 00:13:49.260 be with the breath now 00:13:49.260 --> 00:13:50.820 tops of the shoulders are drawing away 00:13:50.820 --> 00:13:53.220 from the ears my two big toes are 00:13:53.220 --> 00:13:55.050 turning in just slightly sit bone 00:13:55.050 --> 00:13:57.510 shining up towards the sky I knit my 00:13:57.510 --> 00:13:59.670 lower ribcage together I press up and 00:13:59.670 --> 00:14:01.620 out of my palms and make sure my head is 00:14:01.620 --> 00:14:05.269 nice and loose not holding in the neck 00:14:05.269 --> 00:14:07.470 tops of the thighs have the sweet inner 00:14:07.470 --> 00:14:09.570 spiral going in towards the back of the 00:14:09.570 --> 00:14:12.839 mat I take a nice deep breath in through 00:14:12.839 --> 00:14:16.110 the nose and exhale out through the 00:14:16.110 --> 00:14:20.490 mouth it's allergy season here in Austin 00:14:20.490 --> 00:14:24.899 inhale in through the nose and exhale 00:14:24.899 --> 00:14:25.860 out through the mouth 00:14:25.860 --> 00:14:28.440 bend your knees generously go for a 00:14:28.440 --> 00:14:30.269 little walk slowly up towards the front 00:14:30.269 --> 00:14:31.769 edge of your mat come on to the 00:14:31.769 --> 00:14:33.810 fingertips when you need to and together 00:14:33.810 --> 00:14:36.660 we'll land in a forward fold feet 00:14:36.660 --> 00:14:38.730 hip-width apart knees bent as generously 00:14:38.730 --> 00:14:41.790 as you need and we let it all hang 00:14:41.790 --> 00:14:45.060 breathe breathing into the lower back 00:14:45.060 --> 00:14:47.459 Lewton asana here we might grab the 00:14:47.459 --> 00:14:49.760 elbows and rock a little side to side 00:14:49.760 --> 00:14:52.470 then releasing the arms bringing them to 00:14:52.470 --> 00:14:54.450 the waistline here perhaps using the 00:14:54.450 --> 00:14:55.709 thumbs here to kind of hook behind the 00:14:55.709 --> 00:14:57.540 back as I loop the shoulders press and 00:14:57.540 --> 00:14:59.459 all four corners of the feet and slowly 00:14:59.459 --> 00:15:04.200 rise up coming into kind of a superhero 00:15:04.200 --> 00:15:06.270 pose here as I loop the shoulders find 00:15:06.270 --> 00:15:08.700 that lift in the chest and I'm actually 00:15:08.700 --> 00:15:10.140 going to move to the front here so you 00:15:10.140 --> 00:15:12.300 can see me a little bit better so I'm 00:15:12.300 --> 00:15:14.430 coming into a Mountain Pose we call this 00:15:14.430 --> 00:15:16.079 Tadasana with the feet hip width apart 00:15:16.079 --> 00:15:18.630 toes are pointing forward and really 00:15:18.630 --> 00:15:20.130 this is about connecting to the earth 00:15:20.130 --> 00:15:23.339 feeling strong we practice this here so 00:15:23.339 --> 00:15:24.630 that later on when we come into all 00:15:24.630 --> 00:15:26.160 these kind of other fun and crazy poses 00:15:26.160 --> 00:15:28.410 we've we've practice again that upward 00:15:28.410 --> 00:15:31.170 current of motion while also grounding 00:15:31.170 --> 00:15:35.040 down so for now just check in with the 00:15:35.040 --> 00:15:36.720 feet spreading awareness through all 00:15:36.720 --> 00:15:37.740 four corners of the feet 00:15:37.740 --> 00:15:39.660 perhaps drawing energy up through the 00:15:39.660 --> 00:15:42.120 arches of the feet maybe even lifting 00:15:42.120 --> 00:15:44.610 the kneecaps toning the quads just kind 00:15:44.610 --> 00:15:46.260 of bringing a little active energy into 00:15:46.260 --> 00:15:48.420 the body as once again we draw the palms 00:15:48.420 --> 00:15:49.589 together at the heart 00:15:49.589 --> 00:15:51.150 and aha 00:15:51.150 --> 00:15:54.300 to sternum to the thumbs tuck your 00:15:54.300 --> 00:15:56.880 pelvis in everyone and again close your 00:15:56.880 --> 00:15:58.440 eyes find that head over heart heart 00:15:58.440 --> 00:16:00.660 over pelvis this time pelvis over heels 00:16:00.660 --> 00:16:04.530 or the center of the heels interlace the 00:16:04.530 --> 00:16:06.690 fingertips soften the knees find a 00:16:06.690 --> 00:16:08.340 little buoyancy here as we inhale reach 00:16:08.340 --> 00:16:12.510 forward up and back nice tall stretch 00:16:12.510 --> 00:16:15.240 here and then exhale releasing the 00:16:15.240 --> 00:16:17.430 fingertips down just like we did when we 00:16:17.430 --> 00:16:20.340 were seated opening the chest inhale 00:16:20.340 --> 00:16:24.380 soft knees reaching forward up and back 00:16:24.380 --> 00:16:26.940 tailbone lengthens down tuck your pelvis 00:16:26.940 --> 00:16:29.340 and exhale opening the shoulders 00:16:29.340 --> 00:16:31.850 fingertips might move a little bit here 00:16:31.850 --> 00:16:33.780 maybe checking in with the neck this 00:16:33.780 --> 00:16:37.110 time inhale forward up and back 00:16:37.110 --> 00:16:42.200 lengthening the tailbone down exhale 00:16:43.220 --> 00:16:44.370 awesome 00:16:44.370 --> 00:16:46.020 take a second here to draw a couple 00:16:46.020 --> 00:16:47.820 circles with your nose check in with the 00:16:47.820 --> 00:16:52.770 neck often we think in yoga you know we 00:16:52.770 --> 00:16:54.480 have to be in these crazy pretzel shapes 00:16:54.480 --> 00:16:56.550 but really for me each day yoga really 00:16:56.550 --> 00:16:59.810 begins with this movement this gesture 00:16:59.810 --> 00:17:02.070 drawing circles one way and then the 00:17:02.070 --> 00:17:04.650 other checking with my neck grounding 00:17:04.650 --> 00:17:06.060 down through my shoulders and elbows and 00:17:06.060 --> 00:17:11.010 fingertips feels good okay 00:17:11.010 --> 00:17:13.079 take a second soft knees to bend the 00:17:13.079 --> 00:17:14.700 knees and then reach the fingertips up 00:17:14.700 --> 00:17:17.069 volcano pose I'm lifting my toes here 00:17:17.069 --> 00:17:19.140 just to press into all four corners of 00:17:19.140 --> 00:17:21.750 my feet I'm tucking my pelvis in the 00:17:21.750 --> 00:17:23.280 arms might get tired or ride away here 00:17:23.280 --> 00:17:24.810 with practice you'll notice this gets 00:17:24.810 --> 00:17:26.819 easier pull the thumbs back find a 00:17:26.819 --> 00:17:28.650 Flying V if you feel like this like no 00:17:28.650 --> 00:17:31.470 space find some space at least the toes 00:17:31.470 --> 00:17:32.730 back down if you haven't already and 00:17:32.730 --> 00:17:35.460 breathe spread the fingertips and 00:17:35.460 --> 00:17:37.860 celebration of you and your new yoga 00:17:37.860 --> 00:17:40.170 practice then take the right hand and 00:17:40.170 --> 00:17:42.450 grab the left wrist again just like we 00:17:42.450 --> 00:17:44.160 did before in the side body stretch 00:17:44.160 --> 00:17:46.200 think up and over so rather than just to 00:17:46.200 --> 00:17:47.130 the side youch 00:17:47.130 --> 00:17:50.190 think up a length length length and then 00:17:50.190 --> 00:17:52.500 over this will look a little different 00:17:52.500 --> 00:17:53.990 for everyone again you can find a little 00:17:53.990 --> 00:17:56.310 self-expression here as you maybe sway a 00:17:56.310 --> 00:17:59.070 little back and forth and then we'll 00:17:59.070 --> 00:18:00.840 come back to Center I know arms might be 00:18:00.840 --> 00:18:02.970 getting tired here hang with me grab the 00:18:02.970 --> 00:18:03.480 opposite 00:18:03.480 --> 00:18:05.970 think up and over as you breathe into 00:18:05.970 --> 00:18:12.360 the stretch round down through your feet 00:18:12.360 --> 00:18:13.980 remember that sit bone to heel 00:18:13.980 --> 00:18:16.710 connection tuck your pelvis and then we 00:18:16.710 --> 00:18:18.390 come back to volcano pose for one breath 00:18:18.390 --> 00:18:20.220 as we inhale look up by drawing a line 00:18:20.220 --> 00:18:22.650 with the nose up and then exhale back 00:18:22.650 --> 00:18:25.950 down at the heart palms to the sternum 00:18:25.950 --> 00:18:31.620 as we lift it up awesome bring the hands 00:18:31.620 --> 00:18:34.830 to the waistline so we're gonna take the 00:18:34.830 --> 00:18:37.260 right foot forward and the left foot 00:18:37.260 --> 00:18:41.280 back I'm wanting to get to a place um 00:18:41.280 --> 00:18:42.510 I'm not going to spend too much time on 00:18:42.510 --> 00:18:44.220 all the fine details because I'm wanting 00:18:44.220 --> 00:18:45.870 just to just get a taste for things so 00:18:45.870 --> 00:18:47.460 right toes are going to point forward 00:18:47.460 --> 00:18:49.560 left toes are gonna point towards the 00:18:49.560 --> 00:18:51.360 front left corner of the mat and I'm 00:18:51.360 --> 00:18:53.400 gonna make sure that I'm on two planes 00:18:53.400 --> 00:18:56.100 rather than one tightrope huh like two 00:18:56.100 --> 00:18:58.260 skis so I have lots of space like maybe 00:18:58.260 --> 00:19:00.870 hit point apart take your right thumb 00:19:00.870 --> 00:19:03.150 pull your right hip point back then see 00:19:03.150 --> 00:19:04.740 if you can tuck your pelvis and do this 00:19:04.740 --> 00:19:06.030 thing we've been working on where we 00:19:06.030 --> 00:19:07.910 align head over heart heart over pelvis 00:19:07.910 --> 00:19:10.620 now the tendency is that the pelvis is 00:19:10.620 --> 00:19:12.780 gonna want to spill back heyo but I'm 00:19:12.780 --> 00:19:14.700 going to lengthen the tailbone down tuck 00:19:14.700 --> 00:19:16.290 my pelvis and find integrity in the 00:19:16.290 --> 00:19:18.450 torso kind of lighting that fire in my 00:19:18.450 --> 00:19:21.570 belly two great hands on the waistline 00:19:21.570 --> 00:19:23.700 here as I loop the shoulders and breathe 00:19:23.700 --> 00:19:26.700 back heel is on the earth strong both 00:19:26.700 --> 00:19:28.830 legs are charged by it maybe squeezing 00:19:28.830 --> 00:19:30.150 the inner thighs together fine during 00:19:30.150 --> 00:19:32.400 that fine during finding that scissor 00:19:32.400 --> 00:19:35.010 effect got excited there and then 00:19:35.010 --> 00:19:37.710 finding that length in the crown breathe 00:19:37.710 --> 00:19:39.840 here you can stay here bending that 00:19:39.840 --> 00:19:41.670 front knee generously eventually I'm 00:19:41.670 --> 00:19:42.930 going to want to get to a place where at 00:19:42.930 --> 00:19:44.550 the bottom of that thigh is parallel to 00:19:44.550 --> 00:19:47.730 the earth but in due time in due time so 00:19:47.730 --> 00:19:49.560 I can stay here hands on the waist or I 00:19:49.560 --> 00:19:51.090 can reach the fingertips behind the ears 00:19:51.090 --> 00:19:54.390 and reach it up voila I'm in warrior one 00:19:54.390 --> 00:19:56.760 veer Vajrasana one pull the thumbs back 00:19:56.760 --> 00:19:59.400 remember your alignment draw your navel 00:19:59.400 --> 00:20:01.590 and slightly breathe here if you feel 00:20:01.590 --> 00:20:03.840 like whoa hug those inner thighs 00:20:03.840 --> 00:20:06.920 together find stability as you breathe 00:20:06.920 --> 00:20:09.810 take a deep breath in inhale as you 00:20:09.810 --> 00:20:11.820 exhale open up towards the left side of 00:20:11.820 --> 00:20:14.610 your mat ah warrior two I might walk my 00:20:14.610 --> 00:20:16.290 front toes towards the front edge of the 00:20:16.290 --> 00:20:17.550 mat 00:20:17.550 --> 00:20:19.260 and I might find a little bit more space 00:20:19.260 --> 00:20:21.390 here a little wider stance what I'm 00:20:21.390 --> 00:20:23.040 trying to say is I pull my pinkies back 00:20:23.040 --> 00:20:24.630 and find that lift in the heart 00:20:24.630 --> 00:20:29.520 breathe here strong legs and then exhale 00:20:29.520 --> 00:20:31.890 hands to the waistline and I'm going to 00:20:31.890 --> 00:20:34.320 turn my right toes in and my left toes 00:20:34.320 --> 00:20:36.120 out to take it to the other side now 00:20:36.120 --> 00:20:38.220 we're going to work in reverse order 00:20:38.220 --> 00:20:40.320 here so a little Yoga for the brain - 00:20:40.320 --> 00:20:42.420 coming into our warrior two on the left 00:20:42.420 --> 00:20:45.870 side first bend the knee the tendency is 00:20:45.870 --> 00:20:47.190 you're gonna be like I'm not strong so 00:20:47.190 --> 00:20:48.690 I'm gonna hang out I'm gonna like not 00:20:48.690 --> 00:20:51.600 bend that nice so far right away but I 00:20:51.600 --> 00:20:52.980 think you'd be surprised 00:20:52.980 --> 00:20:54.360 get a little get in there get a little 00:20:54.360 --> 00:20:57.570 juicy make sure your feet are stacked 00:20:57.570 --> 00:20:58.860 just where you need them so we're not on 00:20:58.860 --> 00:21:01.140 that tightrope we're really paying 00:21:01.140 --> 00:21:03.059 attention to our foundation working our 00:21:03.059 --> 00:21:05.160 yoga poses from the ground up deep 00:21:05.160 --> 00:21:08.490 breath in here and exhale hands to the 00:21:08.490 --> 00:21:11.100 waistline then I'm gonna step the back 00:21:11.100 --> 00:21:13.710 foot in just a little bit so that I can 00:21:13.710 --> 00:21:15.990 bring that back heel to the earth strong 00:21:15.990 --> 00:21:18.960 legs strong lower body as I move my hip 00:21:18.960 --> 00:21:21.690 points gently towards the back edge 00:21:21.690 --> 00:21:22.830 we're just down the front edge of the 00:21:22.830 --> 00:21:26.100 mat lengthen the tailbone down find that 00:21:26.100 --> 00:21:29.100 lift in the heart we can stay here or we 00:21:29.100 --> 00:21:30.510 can reach the fingertips behind the ears 00:21:30.510 --> 00:21:32.610 to come up voilá or you're one in the 00:21:32.610 --> 00:21:34.830 opposite side again don't worry about 00:21:34.830 --> 00:21:37.200 trying to create that perfect image that 00:21:37.200 --> 00:21:40.290 perfect asana it really is about having 00:21:40.290 --> 00:21:42.500 an experience and then growing the pose 00:21:42.500 --> 00:21:46.770 that makes it fun too less work okay one 00:21:46.770 --> 00:21:49.320 more nice long inhale in here hang with 00:21:49.320 --> 00:21:51.210 me hug those inner thighs towards the 00:21:51.210 --> 00:21:53.970 midline and on an exhale float the 00:21:53.970 --> 00:21:55.920 fingertips down back to the waistline 00:21:55.920 --> 00:21:58.110 for a little stability okay my thumb's 00:21:58.110 --> 00:22:00.090 behind here then I'm going to turn the 00:22:00.090 --> 00:22:02.070 left toes in come back to Center 00:22:02.070 --> 00:22:05.220 and I'm gonna heel-toe heel-toe my feet 00:22:05.220 --> 00:22:06.720 back into center so when you hear that 00:22:06.720 --> 00:22:08.400 in yoga class that's what this means 00:22:08.400 --> 00:22:12.020 heel-toe heel-toe it's kind of silly 00:22:12.020 --> 00:22:14.100 okay this time when I challenge my 00:22:14.100 --> 00:22:16.200 center of gravity by coming feet flush 00:22:16.200 --> 00:22:18.090 together so before we were hip-width 00:22:18.090 --> 00:22:18.480 apart 00:22:18.480 --> 00:22:20.850 now I'm gonna stand up nice and tall in 00:22:20.850 --> 00:22:23.309 Tadasana where I'll finish my practice 00:22:23.309 --> 00:22:26.280 today bringing the fingertips down maybe 00:22:26.280 --> 00:22:27.779 closing the eyes kind of channel 00:22:27.779 --> 00:22:30.539 that center of gravity taking the 00:22:30.539 --> 00:22:32.969 experience of my practice and drawing 00:22:32.969 --> 00:22:36.389 the palms together at the heart inhale 00:22:36.389 --> 00:22:38.969 in and nice long exhale out 00:22:38.969 --> 00:22:43.769 Tadasana okey-doke 00:22:43.769 --> 00:22:46.559 so that was just a simple sequence to 00:22:46.559 --> 00:22:49.739 get us started the hardest thing I often 00:22:49.739 --> 00:22:52.200 discover and I'm sure many many Yogi's 00:22:52.200 --> 00:22:53.429 will agree the hardest part is just 00:22:53.429 --> 00:22:54.989 showing up just rolling out the mat 00:22:54.989 --> 00:22:57.179 right just getting to the gym getting to 00:22:57.179 --> 00:23:00.409 class taking a moment for yourself so 00:23:00.409 --> 00:23:02.820 congrats to you for making it this far 00:23:02.820 --> 00:23:04.769 and you can favorite this video and 00:23:04.769 --> 00:23:07.559 return to it once a day for a week see 00:23:07.559 --> 00:23:08.249 how that goes 00:23:08.249 --> 00:23:09.749 check out our foundations of yoga series 00:23:09.749 --> 00:23:12.839 also really awesome for beginners where 00:23:12.839 --> 00:23:14.249 we get back to basics and we take the 00:23:14.249 --> 00:23:16.919 time to break down each pose leave 00:23:16.919 --> 00:23:18.509 comments questions below subscribe to 00:23:18.509 --> 00:23:20.369 the channel if you haven't already and I 00:23:20.369 --> 00:23:23.809 will see you next time namaste 00:23:24.060 --> 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