WEBVTT 00:00:00.300 --> 00:00:02.836 - What's up everyone and welcome to Yoga with Adriene. 00:00:02.836 --> 00:00:06.106 I am Adriene and today we have a sequence 00:00:06.106 --> 00:00:09.076 for concentration and mental focus. 00:00:09.076 --> 00:00:10.844 So this is really great when you're needing 00:00:10.844 --> 00:00:12.279 to hunker down on a project 00:00:12.279 --> 00:00:15.415 but you're feeling pulled in a lot of different directions. 00:00:15.415 --> 00:00:18.118 This is really great when you feel a little uneasy, 00:00:18.118 --> 00:00:20.187 you might need a little confidence boost, 00:00:20.187 --> 00:00:22.789 a little feeling of oh, I got this this. 00:00:22.789 --> 00:00:24.157 This is gonna be an awesome practice for you. 00:00:24.157 --> 00:00:25.492 Please share it with people you think 00:00:25.492 --> 00:00:26.560 might benefit from it. 00:00:26.560 --> 00:00:28.462 I feel like this is a good one that we can pass around 00:00:28.462 --> 00:00:29.997 as a little act of love. 00:00:29.997 --> 00:00:33.834 Hop into something comfy and let's get started. 00:00:33.834 --> 00:00:36.570 (upbeat music) 00:00:46.346 --> 00:00:50.851 Alright my friends, let's begin lying down, yay! 00:00:50.851 --> 00:00:52.152 Don't worry, we'll get up. 00:00:52.152 --> 00:00:55.488 Let's start by emptying that cup 00:00:55.488 --> 00:00:57.858 so that we can fill it mindfully. 00:00:57.858 --> 00:01:02.029 So you're gonna just come to a nice flat back position. 00:01:04.464 --> 00:01:07.503 And just allow all your beans to spill, 00:01:07.503 --> 00:01:10.103 (laughs) 00:01:10.103 --> 00:01:12.306 and allow the weight of your body to relax. 00:01:12.306 --> 00:01:14.875 So even if you're a little concerned 00:01:14.875 --> 00:01:16.677 that you will get too tired. 00:01:16.677 --> 00:01:21.148 Maybe you're already feeling a little sluggish or weird. 00:01:21.148 --> 00:01:22.916 Even if you're worried that you're gonna get too tired 00:01:22.916 --> 00:01:25.819 and not be able to do this video. 00:01:25.819 --> 00:01:30.418 Trust me, trust yourself, trust the practice 00:01:30.418 --> 00:01:32.426 and go ahead and keyword, 00:01:32.426 --> 00:01:35.696 just allow yourself to be heavy, allow. 00:01:37.497 --> 00:01:39.099 I'm guessing if you chose this video 00:01:39.099 --> 00:01:42.736 or you decided to say yes to this video 00:01:42.736 --> 00:01:47.437 that you could use a little rejuvenation 00:01:48.575 --> 00:01:50.310 and a little guidance 00:01:51.545 --> 00:01:54.314 in toward the things that matter. 00:01:56.016 --> 00:02:00.261 I can't assume, of course, but just a little, 00:02:04.658 --> 00:02:06.927 part of me believes that you could benefit 00:02:06.927 --> 00:02:10.600 from some focus and centering. 00:02:10.600 --> 00:02:11.865 So in order to do that, 00:02:11.865 --> 00:02:13.100 go ahead and close your eyes 00:02:13.100 --> 00:02:16.837 and just allow everything to spill, to empty. 00:02:17.738 --> 00:02:19.773 And this might be a little bit difficult if you're on the go 00:02:19.773 --> 00:02:21.641 or you're worried about time 00:02:21.641 --> 00:02:25.812 but just trust that this is valuable, productive, 00:02:25.812 --> 00:02:29.983 I would say necessary but that's I'm just one girl. 00:02:30.851 --> 00:02:35.088 Necessary time that will actually make whatever it else 00:02:35.088 --> 00:02:37.024 you have to do in life 00:02:38.125 --> 00:02:39.459 run more smooth, 00:02:41.628 --> 00:02:44.698 perhaps help you to have more energy, 00:02:45.766 --> 00:02:48.969 grace and focus. 00:02:52.305 --> 00:02:55.909 So close thine eyes if you haven't already. 00:02:57.210 --> 00:02:58.512 Then just start to notice your breath 00:02:58.512 --> 00:03:00.981 and allow your exhales to be a little invitation 00:03:00.981 --> 00:03:02.671 to just relax. 00:03:07.054 --> 00:03:07.888 And as you're ready, 00:03:07.888 --> 00:03:09.790 we'll just start to rock the head gently 00:03:09.790 --> 00:03:13.093 a little side to side, ear to ear. 00:03:13.093 --> 00:03:15.595 And yes this is the lovely little massage for the back 00:03:15.595 --> 00:03:18.532 of the head and absolutely we start to stretch 00:03:18.532 --> 00:03:19.633 through the neck. 00:03:19.633 --> 00:03:21.802 But this is also a little signal to the brain 00:03:21.802 --> 00:03:23.670 that we're slowing down. 00:03:23.670 --> 00:03:26.440 So if you're like me, anything like me, 00:03:26.440 --> 00:03:29.609 you might have started this rocking sensation really fast, 00:03:29.609 --> 00:03:31.144 you know it's really hard to slow down. 00:03:31.144 --> 00:03:35.015 See if you can slow it down even more. 00:03:35.015 --> 00:03:39.186 Just again is a little way I'm signaling the brain, ah okay. 00:03:40.687 --> 00:03:42.453 Okay, okay. 00:03:48.428 --> 00:03:50.230 We'll bring it back to center 00:03:50.230 --> 00:03:52.899 and nothing fancy here, it's a big full body stretch. 00:03:52.899 --> 00:03:56.103 You can keep the eyes closed or you can start to open them 00:03:56.103 --> 00:03:57.471 but we're gonna send the fingertips 00:03:57.471 --> 00:03:59.339 all the way up and overhead. 00:03:59.339 --> 00:04:02.309 Spread the fingers, spread the toes, 00:04:02.309 --> 00:04:05.234 take a deep breath in, 00:04:06.813 --> 00:04:09.316 and a long breath out, 00:04:09.316 --> 00:04:11.852 walk your heels in line with your hips. 00:04:11.852 --> 00:04:13.753 Start to point and flex through the feet 00:04:13.753 --> 00:04:15.422 and you'll feel your shoulders 00:04:15.422 --> 00:04:18.325 pressing firmly down into the earth, 00:04:18.325 --> 00:04:20.427 excuse me, your shoulder blades. 00:04:20.427 --> 00:04:23.363 Firmly pressing down into the earth. 00:04:23.363 --> 00:04:25.465 Take one more big stretch 00:04:26.366 --> 00:04:29.870 then exhale float, just the hands the arms down 00:04:29.870 --> 00:04:32.606 and you'll use your hands to press down into the earth 00:04:32.606 --> 00:04:36.176 and hug one knee up into the chest and then the other. 00:04:36.176 --> 00:04:37.778 Your intuition is probably right here 00:04:37.778 --> 00:04:40.881 so give yourself a big ol' hug. 00:04:40.881 --> 00:04:44.417 Feel that stretch through the lower back body. 00:04:44.417 --> 00:04:46.419 Maybe you walk or crawl your shoulder blades 00:04:46.419 --> 00:04:48.588 down towards the bottom edge of your mat. 00:04:48.588 --> 00:04:53.163 Kind of like a bear massaging its back on a tree. 00:04:54.795 --> 00:04:58.431 And then just notice where you're gripping here. 00:04:58.431 --> 00:05:01.535 Either in the mouth or in the ankles. 00:05:01.535 --> 00:05:04.671 Sometimes we grip in the weirdest places (chuckles). 00:05:04.671 --> 00:05:06.373 Am I right? 00:05:06.373 --> 00:05:08.542 So even if you can't find it, 00:05:08.542 --> 00:05:11.111 just do a little spotty scan 00:05:11.111 --> 00:05:15.225 and start to relax again 00:05:15.225 --> 00:05:18.385 and just kind of emptying the cup so we can fill it 00:05:18.385 --> 00:05:21.154 with things that feel good and that support 00:05:21.154 --> 00:05:23.423 and help focus us. 00:05:23.423 --> 00:05:24.391 We've all been there, 00:05:24.391 --> 00:05:26.993 get distracted and you go down a rabbit hole 00:05:26.993 --> 00:05:30.530 and the mind starts to take over and you get really lost. 00:05:30.530 --> 00:05:33.233 And sometimes it can be really harmful. 00:05:33.233 --> 00:05:36.002 So we'll use this practice today to get back on track 00:05:36.002 --> 00:05:39.573 whatever it is you're up to in your beautiful life. 00:05:39.573 --> 00:05:42.008 Okay, we're gonna open the knees 00:05:42.008 --> 00:05:44.711 and then reach the fingertips to the feet. 00:05:44.711 --> 00:05:46.313 Grab the outer edges of the feet. 00:05:46.313 --> 00:05:48.715 If you cannot grab the outer edges of the feet, who cares? 00:05:48.715 --> 00:05:50.517 You're gonna grab the shins. 00:05:50.517 --> 00:05:52.118 We're just gonna open up through the knees here 00:05:52.118 --> 00:05:54.921 to start to open up through the hips. 00:05:54.921 --> 00:05:57.824 So we're here or we're here on the ankles. 00:05:57.824 --> 00:05:59.759 Again, if you can't get there then maybe 00:05:59.759 --> 00:06:03.930 palms gently come to the front of the shin or the knee. 00:06:07.100 --> 00:06:08.802 And then we're starting here 'cause this is a great one 00:06:08.802 --> 00:06:12.806 where you can tell right away if you're gripping or holding. 00:06:12.806 --> 00:06:16.042 So just let it all open out, literally. 00:06:16.042 --> 00:06:18.111 Thank you YouTube. 00:06:18.111 --> 00:06:19.946 Be nice, just kidding. 00:06:21.214 --> 00:06:23.450 And then you can start to find a soft easy movement here. 00:06:23.450 --> 00:06:24.918 Obviously we're starting nice and slow today 00:06:24.918 --> 00:06:28.947 so just use this time to settle down. 00:06:34.761 --> 00:06:35.695 And then as you're ready, 00:06:35.695 --> 00:06:37.530 we'll slowly release the arms wherever they are. 00:06:37.530 --> 00:06:39.332 Bring the knees back in 00:06:39.332 --> 00:06:43.069 and we're gonna slowly inhale in, exhale, squeeze, 00:06:43.069 --> 00:06:45.605 shins in towards the body and slowly peel 00:06:45.605 --> 00:06:48.141 head and heart and shoulders up. 00:06:48.141 --> 00:06:49.943 The nose can come towards the knees 00:06:49.943 --> 00:06:52.912 but it doesn't have to touch. 00:06:52.912 --> 00:06:54.581 Breathing deep here. 00:06:54.581 --> 00:06:56.816 Keeping the shoulders relaxed, 00:06:56.816 --> 00:06:58.218 the neck relaxed. 00:07:00.153 --> 00:07:01.821 One more breath 00:07:01.821 --> 00:07:03.823 and then slowly release. 00:07:03.823 --> 00:07:05.659 Awesome, slide the hands to the backs of the thighs, 00:07:05.659 --> 00:07:07.961 you're gonna rock up and down the length of your spine. 00:07:07.961 --> 00:07:09.529 We're starting to get a little energy going 00:07:09.529 --> 00:07:12.032 so just be mindful here. 00:07:12.032 --> 00:07:14.668 You can do it a couple times 00:07:14.668 --> 00:07:17.437 but you're actually gonna rock all the way to your feet 00:07:17.437 --> 00:07:19.873 on this one and this is a very humbling move, 00:07:19.873 --> 00:07:21.441 it can be very fun. 00:07:22.309 --> 00:07:24.511 It's also a nice little core activator. 00:07:24.511 --> 00:07:25.345 So as you're ready, 00:07:25.345 --> 00:07:27.514 you'll come to a little toe stretch here, 00:07:27.514 --> 00:07:28.848 a little foot stretch. 00:07:28.848 --> 00:07:31.151 Fingertips are on the earth. 00:07:31.151 --> 00:07:33.553 We start to really wake up the feet, 00:07:33.553 --> 00:07:37.857 the ankles, the Achilles, the calves, your quads. 00:07:37.857 --> 00:07:38.692 And then you're gonna inhale, 00:07:38.692 --> 00:07:41.361 look forward once you get there. 00:07:42.476 --> 00:07:43.997 This is like a little ninja stand. 00:07:43.997 --> 00:07:46.499 I dressed like a ninja today for the focus 00:07:46.499 --> 00:07:48.702 and the mental focus and concentration. 00:07:48.702 --> 00:07:50.070 I feel like it is appropriate. 00:07:50.070 --> 00:07:52.339 So inhale, really think about opening the chest, 00:07:52.339 --> 00:07:53.773 think Cobra here. 00:07:55.041 --> 00:07:57.277 And then exhale chin to chest 00:07:57.277 --> 00:07:59.346 rounding through, think Cat Pose. 00:07:59.346 --> 00:08:00.380 You should feel a nice stretch, 00:08:00.380 --> 00:08:03.216 maybe the palms come to the earth. 00:08:04.384 --> 00:08:07.287 And then one more time, inhale open. 00:08:07.287 --> 00:08:08.755 Think Cobra. 00:08:08.755 --> 00:08:12.692 A little bit of energy as you squeeze the knees together 00:08:12.692 --> 00:08:15.829 and then exhale around chin to chest. 00:08:15.829 --> 00:08:17.063 Then keep this chin to chest, 00:08:17.063 --> 00:08:18.565 you're gonna slowly drop the heels 00:08:18.565 --> 00:08:21.768 and roll all the way up to your Mountain Pose. 00:08:21.768 --> 00:08:25.071 Take your time, move as slow as you can. 00:08:35.715 --> 00:08:37.951 And stand up nice and tall when you get there, 00:08:37.951 --> 00:08:41.855 really feel your feet pressing into the ground. 00:08:42.688 --> 00:08:46.693 And feel the blood flow and the flush of energy. 00:08:47.660 --> 00:08:49.662 You're gonna open your palms, really open, 00:08:49.662 --> 00:08:52.065 open, open up, open up through the chest here 00:08:52.065 --> 00:08:54.734 and in your Mountain Pose today. 00:08:55.568 --> 00:08:58.338 And take nice smooth deep breaths. 00:08:58.338 --> 00:09:01.274 Literally imagine your breath just, 00:09:04.310 --> 00:09:05.345 I don't know, I sounds cheesy 00:09:05.345 --> 00:09:06.946 but just imagine your breath is love, 00:09:06.946 --> 00:09:10.583 like you're inhaling love and you're exhaling love. 00:09:10.583 --> 00:09:13.186 So it's an active connection of like your breath 00:09:13.186 --> 00:09:18.304 is your spirit not just oh, breathing, another task. 00:09:20.393 --> 00:09:23.229 Think about when you sleep, you keep breathing. 00:09:23.229 --> 00:09:25.565 This is to honor the breath 00:09:25.565 --> 00:09:28.401 by really inhaling lots of love in 00:09:29.636 --> 00:09:32.138 and exhaling lots of love out. 00:09:33.640 --> 00:09:36.910 Alright, inhale, reach the arms up and overhead, 00:09:36.910 --> 00:09:39.813 big stretch here just like we did on the ground 00:09:39.813 --> 00:09:43.149 then exhale, right arm's gonna come underneath the left 00:09:43.149 --> 00:09:45.885 for Eagle Arms or Garudasana arms. 00:09:45.885 --> 00:09:48.388 If the palms don't come together, no matter, 00:09:48.388 --> 00:09:51.324 just take a nice stance here. 00:09:51.324 --> 00:09:52.892 We're working on opening up through the chest 00:09:52.892 --> 00:09:54.661 and the shoulders evenly 00:09:54.661 --> 00:09:57.063 so you don't wanna allow your chest to collapse here. 00:09:57.063 --> 00:09:58.565 Lift the chest up. 00:09:59.466 --> 00:10:01.868 Inhale, maybe lift the elbows up 00:10:01.868 --> 00:10:05.505 and then exhale, experiment, fingertips forward. 00:10:05.505 --> 00:10:08.408 Again inhale, lift the elbows up, 00:10:08.408 --> 00:10:10.710 exhale, fingertips forward. 00:10:10.710 --> 00:10:12.579 Beautiful, now lift the chin slightly, 00:10:12.579 --> 00:10:14.581 take the deepest breath you taken all day. 00:10:14.581 --> 00:10:16.249 Careful, no pressure in the lower back here 00:10:16.249 --> 00:10:19.819 so little connection to your belly. 00:10:19.819 --> 00:10:22.422 And then exhale, on an exhale all the way down, 00:10:22.422 --> 00:10:24.257 bend the knees nice and slow. 00:10:24.257 --> 00:10:27.127 Strong steady focus on the breath here. 00:10:27.127 --> 00:10:28.461 So nice long breath 00:10:28.461 --> 00:10:31.164 and then the arms are gonna unravel at the last moment 00:10:31.164 --> 00:10:34.033 and we're back in our Forward Fold. 00:10:34.033 --> 00:10:35.835 Awesome, inhale lifts you up halfway, 00:10:35.835 --> 00:10:38.538 nice flat back position. 00:10:38.538 --> 00:10:40.139 And exhale to fold. 00:10:41.174 --> 00:10:42.709 Awesome, inhale, reach for the sky, 00:10:42.709 --> 00:10:46.346 root to rise here, really spread your fingertips 00:10:46.346 --> 00:10:48.414 and this time, left arm underneath the right 00:10:48.414 --> 00:10:50.316 as you breathe out. 00:10:50.316 --> 00:10:52.485 Find your eagle, you breathe in pressing in the feet, 00:10:52.485 --> 00:10:55.088 lift the elbows up perhaps 00:10:55.088 --> 00:10:57.223 and then maybe fingertips forward. 00:10:57.223 --> 00:10:59.359 Continue to breathe in your own time, 00:10:59.359 --> 00:11:01.999 lift the chest, inhale 00:11:03.396 --> 00:11:04.330 and exhale. 00:11:05.198 --> 00:11:07.800 Draw the navel in just a bit, support your back 00:11:07.800 --> 00:11:09.102 and inhale one more time. 00:11:09.102 --> 00:11:12.038 This time, maybe lift the chin 00:11:12.038 --> 00:11:14.274 and then bend the knees in cascading down 00:11:14.274 --> 00:11:16.309 with your breath, nice and slow, 00:11:16.309 --> 00:11:18.978 arms unravel at the last moment. 00:11:20.580 --> 00:11:23.082 Awesome, inhale, halfway lift. 00:11:24.817 --> 00:11:29.355 Slow and steady is the course and then exhale, release. 00:11:29.355 --> 00:11:31.925 Beautiful, bend both knees generously, 00:11:31.925 --> 00:11:33.793 belly comes to the tops of the thighs, 00:11:33.793 --> 00:11:36.896 you might walk your feet together a little bit here. 00:11:36.896 --> 00:11:38.698 We're gonna send the hips back, back, back 00:11:38.698 --> 00:11:40.967 and the fingertips forward. 00:11:40.967 --> 00:11:42.468 Big stretch here. 00:11:42.468 --> 00:11:44.070 Send the hips back so 00:11:44.070 --> 00:11:45.505 big stretch in the side body. 00:11:45.505 --> 00:11:46.472 So think length. 00:11:46.472 --> 00:11:48.575 So immediately our minds go to I can't, 00:11:48.575 --> 00:11:49.809 Chair Pose sucks, 00:11:49.809 --> 00:11:51.678 just think about creating length in your side body, 00:11:51.678 --> 00:11:53.546 your front body and your back body here. 00:11:53.546 --> 00:11:55.381 It's okay if the knees come a little bit forward 00:11:55.381 --> 00:11:58.952 but send the weight back in your hips. 00:11:58.952 --> 00:12:01.588 Breathing deep and once again, protect the back, 00:12:01.588 --> 00:12:04.190 your lower back in particular by drawing the navel in 00:12:04.190 --> 00:12:06.392 and then this pose requires you to focus. 00:12:06.392 --> 00:12:08.561 Bring your attention to your breath. 00:12:08.561 --> 00:12:11.864 Imagine you're carrying a big beach ball here, inhale. 00:12:11.864 --> 00:12:14.167 And then exhale, right arm underneath the left. 00:12:14.167 --> 00:12:17.503 Eagle Arms, inhale, lift the elbows up 00:12:17.503 --> 00:12:19.238 and then exhale, let everything go. 00:12:19.238 --> 00:12:23.409 Oh yeah, take a moment here to hang, shake it off. 00:12:27.246 --> 00:12:30.650 Breathing in, lots of love, breathing out 00:12:31.718 --> 00:12:33.852 with consciousness. 00:12:35.555 --> 00:12:39.525 Sweet inhale, halfway lift, big breath. 00:12:39.525 --> 00:12:42.428 Nice refreshing exhale as you fold. 00:12:43.463 --> 00:12:45.531 Bend the knees, belly comes to the tops of the thighs, 00:12:45.531 --> 00:12:48.034 send the weight back into your hips 00:12:48.034 --> 00:12:52.372 and strong focus here as you send the fingertips forward. 00:12:52.372 --> 00:12:56.054 Now find support from within, you got this, check it out. 00:12:57.277 --> 00:13:00.279 It's always fun to repeat things. 00:13:00.279 --> 00:13:04.450 I love to work to with same vocabulary a lot of times 00:13:05.385 --> 00:13:09.022 So that you can find new ways have been negotiating, 00:13:09.022 --> 00:13:13.306 not just the physicality but your emotional intelligence 00:13:13.306 --> 00:13:16.562 (chuckles) and your mental focus. 00:13:16.562 --> 00:13:18.731 Here we go, left arm underneath the right, 00:13:18.731 --> 00:13:20.433 inhale, lift the elbows up, Eagle Arms. 00:13:20.433 --> 00:13:23.102 Maybe you sink a little lower here, you got this. 00:13:23.102 --> 00:13:24.570 Breathe in, smile 00:13:24.570 --> 00:13:27.907 then it exhale everything releases down. 00:13:28.908 --> 00:13:32.645 Inhale in, audible exhale as you breathe out. 00:13:34.447 --> 00:13:36.582 Inhale, halfway lift. 00:13:36.582 --> 00:13:39.218 Nice long beautiful neck here 00:13:39.218 --> 00:13:41.287 then exhale to fold. 00:13:41.287 --> 00:13:44.023 Amazing, bend the knees, step the left foot back, 00:13:44.023 --> 00:13:46.693 just the left foot, right foot stays in the front. 00:13:46.693 --> 00:13:47.894 We're come to a nice low lunge here, 00:13:47.894 --> 00:13:49.662 you can lower the back knee 00:13:49.662 --> 00:13:52.131 and then left hand is gonna come to the earth 00:13:52.131 --> 00:13:54.133 and we're gonna slowly peel the right fingertips 00:13:54.133 --> 00:13:55.034 up towards the sky. 00:13:55.034 --> 00:13:57.737 Just a nice gentle twist here. 00:13:57.737 --> 00:14:02.709 Front knee over front ankle, open the chest, breathe deep. 00:14:02.709 --> 00:14:05.478 Awesome then you're gonna take the right hand 00:14:05.478 --> 00:14:07.880 in next to the right arch 00:14:07.880 --> 00:14:11.017 and you're gonna swing the left toes around. 00:14:11.017 --> 00:14:14.487 Take your time, again this requires some focus, 00:14:14.487 --> 00:14:17.724 some anchoring of breath and mind so take your time. 00:14:17.724 --> 00:14:18.658 And we'll just open up 00:14:18.658 --> 00:14:19.992 through the left fingertips from here. 00:14:19.992 --> 00:14:22.361 If this is too much, you can come onto the fingertips 00:14:22.361 --> 00:14:25.565 or right elbow to the top of the right thigh. 00:14:25.565 --> 00:14:26.466 Breathe in, 00:14:27.500 --> 00:14:29.068 breathe out, 00:14:29.068 --> 00:14:32.205 breathe in again, stretch, expand, you're awesome 00:14:32.205 --> 00:14:34.807 and then use your breath out to come back all the way, 00:14:34.807 --> 00:14:36.476 nice low lunge. 00:14:36.476 --> 00:14:38.544 Great, inhale, look forward. 00:14:38.544 --> 00:14:39.946 If you want you can curl the back toes 00:14:39.946 --> 00:14:41.047 underneath that back knee. 00:14:41.047 --> 00:14:44.450 If you're not feeling that today, keep it nice and low. 00:14:44.450 --> 00:14:46.486 Beautiful, inhale in. 00:14:46.486 --> 00:14:49.789 Exhale, plant the palms, step the right toes back. 00:14:49.789 --> 00:14:52.825 Strong plank pose, we're only here for five, 00:14:52.825 --> 00:14:54.994 four, enjoy it try, three, 00:14:55.995 --> 00:14:57.663 two, listen to the sound of your breath 00:14:57.663 --> 00:15:00.166 and slowly lower all the way to your belly on the one, 00:15:00.166 --> 00:15:03.002 you can lower the knees. 00:15:03.002 --> 00:15:06.960 Nice and easy here, inhale, Cobra to lift up. 00:15:06.960 --> 00:15:08.808 Keep it nice and low. 00:15:08.808 --> 00:15:10.877 And then exhale, release. 00:15:11.778 --> 00:15:14.080 Power up, Plank Pose, inhale, 00:15:14.080 --> 00:15:15.581 press up, lift up. 00:15:16.749 --> 00:15:20.458 Strong, steady, five, four, 00:15:20.458 --> 00:15:22.922 find soft easy movement here that feels good, 00:15:22.922 --> 00:15:26.726 three, two and one, beautiful. 00:15:26.726 --> 00:15:29.929 Downward Facing Dog, take your time. 00:15:29.929 --> 00:15:30.997 Pedal it out. 00:15:34.066 --> 00:15:36.469 Stay present, try to stick with the sensation, 00:15:36.469 --> 00:15:39.005 what's going on in this moment. 00:15:39.005 --> 00:15:41.541 Oh and now this moment. 00:15:41.541 --> 00:15:46.412 Ooh and now press into your fingertips in this moment. 00:15:46.412 --> 00:15:48.681 Beautiful then we'll inhale, look forward 00:15:48.681 --> 00:15:52.819 and exhale, step the right foot up, step the left foot up. 00:15:52.819 --> 00:15:54.487 Inhale, halfway lift 00:15:55.855 --> 00:15:57.290 and exhale, fold. 00:15:59.192 --> 00:16:01.694 Inhale deeply through the nose 00:16:02.695 --> 00:16:06.265 and exhale, sigh it out with sound. 00:16:06.265 --> 00:16:08.801 Awesome then the knees, step the right foot back, 00:16:08.801 --> 00:16:10.670 just the right foot. 00:16:10.670 --> 00:16:11.737 Front knee over front ankle, 00:16:11.737 --> 00:16:14.373 lower the right knee to the ground. 00:16:14.373 --> 00:16:17.276 Relish this stretch, this sensation. 00:16:19.145 --> 00:16:21.681 Beautiful and then right hand will come to the earth 00:16:21.681 --> 00:16:23.316 and we'll slowly, 00:16:23.316 --> 00:16:25.418 so there's a little energy in the pelvic floor, 00:16:25.418 --> 00:16:27.887 cinch up through there, a little scissor effect 00:16:27.887 --> 00:16:31.390 as you lift the left fingertips up towards the sky. 00:16:31.390 --> 00:16:33.726 Then see if you can rotate your right shoulder around 00:16:33.726 --> 00:16:35.161 just create more space. 00:16:35.161 --> 00:16:38.030 Nice and mindful adjustments here though. 00:16:38.030 --> 00:16:42.101 Breathing deep as you inhale, smile, breathe into your belly 00:16:42.101 --> 00:16:44.837 and then exhale, bring it all the way down. 00:16:44.837 --> 00:16:48.908 Oh, feel the blood flow, the energy flush, pay attention. 00:16:48.908 --> 00:16:51.444 Left hand comes in line with the arch of the left foot 00:16:51.444 --> 00:16:53.112 then listen carefully, here we go. 00:16:53.112 --> 00:16:54.814 Right knee essentially stays where it's at. 00:16:54.814 --> 00:16:58.317 We're going to swing the right toes all the way around. 00:16:58.317 --> 00:17:00.052 Kind of come into a half warrior here 00:17:00.052 --> 00:17:02.221 and right fingertips reach all the way up 00:17:02.221 --> 00:17:04.390 half extended side angle. 00:17:04.390 --> 00:17:06.858 Now and you can also bring that left elbow up, 00:17:06.858 --> 00:17:08.961 create more space or if you have a block, 00:17:08.961 --> 00:17:10.762 maybe play with that. 00:17:10.762 --> 00:17:13.177 Inhale, find expansion. 00:17:14.767 --> 00:17:17.883 Exhale and then inhale, 00:17:17.883 --> 00:17:21.073 expand, create more space 00:17:21.073 --> 00:17:24.810 and then exhale, bring it all the way down. 00:17:24.810 --> 00:17:26.979 Awesome, here we go. 00:17:26.979 --> 00:17:29.015 Framing the foot now with your hands again. 00:17:29.015 --> 00:17:32.218 Loop the shoulders, inhale at the heart, radiate forward. 00:17:32.218 --> 00:17:36.389 You can lift that back knee or keep it lower, you got this. 00:17:40.126 --> 00:17:43.262 Awesome then plant the palms and we'll come to Plank Pose. 00:17:43.262 --> 00:17:45.801 Five, four, three, 00:17:45.801 --> 00:17:48.868 you can count with me if you want, two and one. 00:17:48.868 --> 00:17:51.737 Lower belly to Cobra or Chaturanga to Up Dog. 00:17:51.737 --> 00:17:55.508 You'll inhale to open the chest, open the heart 00:17:55.508 --> 00:17:59.645 and then exhale to make your way to Downward Facing Dog. 00:18:00.646 --> 00:18:02.555 Inhaling deeply 00:18:04.383 --> 00:18:06.218 and exhale completely. 00:18:08.087 --> 00:18:10.356 Inhale to look forward, bend the knees. 00:18:10.356 --> 00:18:12.959 Exhale, step or hop to the top. 00:18:14.427 --> 00:18:17.730 Inhale, halfway lift, find length 00:18:17.730 --> 00:18:19.799 and exhale, Forward Fold. 00:18:21.567 --> 00:18:24.904 Inhale, spread the fingertips, press into the earth, 00:18:24.904 --> 00:18:29.041 reach up towards the sky and exhale hands to heart, 00:18:29.041 --> 00:18:30.543 strong and steady. 00:18:31.610 --> 00:18:32.511 So there's this connection 00:18:32.511 --> 00:18:35.514 to your center of gravity here, really strong. 00:18:35.514 --> 00:18:39.685 If a big burst of wind were to come through, you'd be here. 00:18:41.087 --> 00:18:43.756 We wouldn't sway, wouldn't fall. 00:18:44.957 --> 00:18:46.859 Connect to your center. 00:18:48.094 --> 00:18:49.996 So we're gonna challenge our center of gravity 00:18:49.996 --> 00:18:52.632 by coming into a standing one-legged Tadasana. 00:18:52.632 --> 00:18:53.966 You'll press into your left foot 00:18:53.966 --> 00:18:56.369 and lift the right knee up as if it were on the string 00:18:56.369 --> 00:18:58.671 and then slowly release it down. 00:18:58.671 --> 00:19:00.072 Two more times, inhale. 00:19:00.072 --> 00:19:02.808 Notice if you're shifting all your weight to your left side, 00:19:02.808 --> 00:19:05.044 see if you can stay lifted, connect to your center 00:19:05.044 --> 00:19:07.013 all the way up 00:19:07.013 --> 00:19:08.381 and then slowly all the way down. 00:19:08.381 --> 00:19:10.116 Last time, inhale. 00:19:10.116 --> 00:19:12.852 Careful not to grip to your left toes 00:19:12.852 --> 00:19:14.286 and this time we're gonna stay here, 00:19:14.286 --> 00:19:15.955 we're gonna open up to Tree Pose 00:19:15.955 --> 00:19:18.457 so you'll grab your right foot 00:19:18.457 --> 00:19:22.795 and either place it right up against your left inner thigh 00:19:22.795 --> 00:19:24.230 and press your left inner thigh 00:19:24.230 --> 00:19:26.565 really against your right foot 00:19:26.565 --> 00:19:27.933 or you can also go below the knee 00:19:27.933 --> 00:19:31.203 or keep the toes on the ground 00:19:31.203 --> 00:19:32.972 then find your focal point 00:19:32.972 --> 00:19:35.908 and try to press into the outer edge of your right foot, 00:19:35.908 --> 00:19:39.712 finding rotation in the right thigh bone 00:19:39.712 --> 00:19:42.248 and then take a variation here that serves you. 00:19:42.248 --> 00:19:45.284 You can get creative with your mudra. 00:19:45.284 --> 00:19:47.086 You can stay here, hands at the heart 00:19:47.086 --> 00:19:48.187 or maybe challenge yourself 00:19:48.187 --> 00:19:51.090 by reaching fingertips towards the sky. 00:19:51.090 --> 00:19:54.093 For an extra challenge, you can take your gaze up 00:19:54.093 --> 00:19:58.264 and for an extra challenge, you can close your eyes. 00:20:04.703 --> 00:20:07.773 And take one more inhale to lift your heart 00:20:07.773 --> 00:20:08.774 and then you use your exhale, 00:20:08.774 --> 00:20:11.477 keep your heart lifted to bring it back. 00:20:11.477 --> 00:20:13.312 Take it to the other side. 00:20:13.312 --> 00:20:16.282 Three times peeling up from the knee 00:20:19.251 --> 00:20:21.620 and just notice if you're shifting all of your weight 00:20:21.620 --> 00:20:25.291 into your right leg, right hip, right glute. 00:20:26.592 --> 00:20:30.896 And after about three, make your way to tree, nice and slow, 00:20:30.896 --> 00:20:34.533 playing with this idea of pressing energy in 00:20:34.533 --> 00:20:37.169 towards each other and towards the midline 00:20:37.169 --> 00:20:41.340 so you can find length and stability in the spine. 00:20:42.908 --> 00:20:46.512 Honor this side, just accept where you are today 00:20:46.512 --> 00:20:47.780 and maybe if you're in the mood, 00:20:47.780 --> 00:20:51.550 you have some fun by lifting the arms up. 00:20:51.550 --> 00:20:55.154 Maybe looking up taking your gaze up 00:20:55.154 --> 00:20:59.325 or if you're feeling really adventurous, closing your eyes. 00:21:14.773 --> 00:21:15.608 Inhale in, 00:21:16.842 --> 00:21:18.911 lift your heart, keep your heart lifted as you exhale, 00:21:18.911 --> 00:21:20.646 release with control. 00:21:22.715 --> 00:21:25.317 Bring the palms together, feet together. 00:21:25.317 --> 00:21:28.561 Inhale and exhale, sigh it out. 00:21:30.222 --> 00:21:31.390 Awesome, walk the feet 00:21:31.390 --> 00:21:33.859 just a little bit wider than hip width apart 00:21:33.859 --> 00:21:35.694 and turn the toes out. 00:21:36.629 --> 00:21:38.964 Inhale in, reach for the sky 00:21:39.832 --> 00:21:42.101 and exhale as if you're painting a wall. 00:21:42.101 --> 00:21:43.102 You're gonna bend your knees 00:21:43.102 --> 00:21:45.671 and you're just gonna paint the wall forward. 00:21:45.671 --> 00:21:47.072 Kind of like a little Tai Chi move here. 00:21:47.072 --> 00:21:49.275 You're just gonna go about halfway down 00:21:49.275 --> 00:21:53.179 and you're gonna inhale rise up, Thriller arms. 00:21:54.313 --> 00:21:58.584 And exhale down, halfway, just checking it out. 00:21:58.584 --> 00:22:02.288 Knees are going tracing right over the the toes here 00:22:02.288 --> 00:22:05.624 and then rise up and then one more time. 00:22:08.961 --> 00:22:12.198 Sync up with your breath, inhale. 00:22:12.198 --> 00:22:14.767 Alright and now taking it all the way down on an exhale, 00:22:14.767 --> 00:22:17.837 listen to your breath find that Ujjayi. 00:22:21.941 --> 00:22:23.108 Press into the outer edges of the feet, 00:22:23.108 --> 00:22:24.543 press into the outer edges of the feet 00:22:24.543 --> 00:22:27.313 and now here we are in our yogi squat. 00:22:27.313 --> 00:22:30.216 Awesome take a deep breath in. 00:22:30.216 --> 00:22:33.619 Relax those shoulders as you breathe out. 00:22:35.120 --> 00:22:37.790 Press the palms together 00:22:37.790 --> 00:22:39.925 and then really today, activate. 00:22:39.925 --> 00:22:41.894 Press the arms against your legs 00:22:41.894 --> 00:22:43.596 and squeeze the legs against your arms 00:22:43.596 --> 00:22:46.098 and if you're having to bring the hands to the ground 00:22:46.098 --> 00:22:48.467 for stability here, power to you. 00:22:48.467 --> 00:22:51.470 Find the modification, be mindful 00:22:51.470 --> 00:22:53.439 and focus on the sound of your breath here 00:22:53.439 --> 00:22:57.142 in the last moments of our practice. 00:22:57.142 --> 00:22:59.745 Get your center down low and feel the heat, 00:22:59.745 --> 00:23:02.348 the warmth that you've created. 00:23:04.950 --> 00:23:07.119 And press into the outer edges of the feet, 00:23:07.119 --> 00:23:08.954 take a deep breath in, 00:23:10.055 --> 00:23:11.890 and a long breath out. 00:23:12.891 --> 00:23:13.726 Awesome work. 00:23:13.726 --> 00:23:14.860 Slow and steady, 00:23:14.860 --> 00:23:16.695 keep pressing into the outer edges of the feet 00:23:16.695 --> 00:23:19.131 as you bring your hands forward. 00:23:19.131 --> 00:23:21.533 And you're gonna walk the toes together, knees together 00:23:21.533 --> 00:23:24.103 and we're come into that low squat, 00:23:24.103 --> 00:23:28.540 just like we did at the beginning of our practice. 00:23:28.540 --> 00:23:31.844 Now, you can stay here in the nice low squat. 00:23:31.844 --> 00:23:36.282 Send your gaze forward, find a length in the neck. 00:23:36.282 --> 00:23:39.551 We can stay here, squeezing the legs together, 00:23:39.551 --> 00:23:40.886 fingertips on the earth, 00:23:40.886 --> 00:23:44.189 concentrating on the sound of your breath. 00:23:44.189 --> 00:23:46.892 Another option would be to bring the palms together, 00:23:46.892 --> 00:23:49.962 send the knees forward, create length in the quadriceps. 00:23:49.962 --> 00:23:53.432 Lift your hip creases up towards the sky just intentionally, 00:23:53.432 --> 00:23:54.967 don't literally 00:23:54.967 --> 00:23:59.738 and come into a little toe stand here, breathing deep. 00:23:59.738 --> 00:24:01.006 Breathing deep. 00:24:02.808 --> 00:24:05.900 And then you can stay here 00:24:05.900 --> 00:24:08.380 or we can open the knees wide. 00:24:08.380 --> 00:24:12.017 Bring some energy up from the base of the spine, 00:24:12.017 --> 00:24:16.088 send the fingertips forward, keep the shoulders relaxed. 00:24:16.088 --> 00:24:18.590 Lift up from your center and bring the knees 00:24:18.590 --> 00:24:21.327 up towards the armpit chest, gaze forward 00:24:21.327 --> 00:24:24.463 as you maybe rock forward and back. 00:24:24.463 --> 00:24:27.433 Crow Pose, forward and back 00:24:27.433 --> 00:24:30.269 and maybe it's a lift off and maybe not. 00:24:30.269 --> 00:24:34.673 So we have lots of options here, breathing deep. 00:24:34.673 --> 00:24:36.642 Whatever option you've chosen, 00:24:36.642 --> 00:24:39.078 listen to the sound of your breath. 00:24:39.078 --> 00:24:41.580 Lift the corners of your mouth 00:24:43.782 --> 00:24:46.452 and then after a little bit of playtime, 00:24:46.452 --> 00:24:49.655 we're gonna come to a nice seat, just cross-legged 00:24:49.655 --> 00:24:50.622 so take your time, 00:24:50.622 --> 00:24:53.258 you can work a couple more breaths here and there 00:24:53.258 --> 00:24:55.861 then we'll come to a nice seat. 00:24:58.497 --> 00:25:02.301 Just allowing the spine to go neutral, 00:25:02.301 --> 00:25:04.136 the shoulders to relax 00:25:05.337 --> 00:25:07.673 and the body to cool down. 00:25:07.673 --> 00:25:10.175 Maybe flip your palms face up. 00:25:11.777 --> 00:25:13.512 Take a deep breath in 00:25:14.913 --> 00:25:16.582 and long breath out. 00:25:18.984 --> 00:25:20.819 Another deep breath in 00:25:23.789 --> 00:25:25.524 and a long breath out 00:25:27.025 --> 00:25:28.193 then one more. 00:25:34.733 --> 00:25:36.535 Sit up nice and tall, 00:25:36.535 --> 00:25:37.970 bring the hands together 00:25:37.970 --> 00:25:42.641 and we're gonna bring the thumbs right up to the third eye. 00:25:42.641 --> 00:25:46.111 Take a moment here to just tap into a little gratitude, 00:25:46.111 --> 00:25:49.496 appreciate your body. 00:25:51.917 --> 00:25:54.987 Just kind of admire and appreciate yourself 00:25:54.987 --> 00:25:58.323 and this time you've taken for yourself. 00:26:00.592 --> 00:26:03.195 It's so valuable, so important. 00:26:09.735 --> 00:26:11.470 I wish you the best. 00:26:11.470 --> 00:26:13.172 Focus on the things that serve you. 00:26:13.172 --> 00:26:17.109 You got this, whatever task is at hand, you got it. 00:26:17.109 --> 00:26:20.379 Maybe quietly whisper to yourself, 00:26:20.379 --> 00:26:21.811 I got this. 00:26:24.416 --> 00:26:25.350 Tuck the chin slightly, 00:26:25.350 --> 00:26:29.054 feel that length in the back of the neck, inhale in 00:26:29.054 --> 00:26:31.223 and exhale, take everything all the way down, 00:26:31.223 --> 00:26:32.491 we bow forward. 00:26:33.625 --> 00:26:34.460 Namaste 00:26:36.862 --> 00:26:39.965 (upbeat music)