WEBVTT 00:00:00.367 --> 00:00:01.201 - What's up, party people 00:00:01.201 --> 00:00:02.469 and welcome to Yoga with Adriene. 00:00:02.469 --> 00:00:04.671 I'm Adriene, and that's Benji, 00:00:04.671 --> 00:00:06.944 and today we have yoga for diabetes. 00:00:06.944 --> 00:00:08.709 So, this is great for anyone with diabetes 00:00:08.709 --> 00:00:10.784 but this is also great for everyone 00:00:10.784 --> 00:00:14.014 because we're stimulating healthy functions in the body. 00:00:14.014 --> 00:00:17.084 So, hop into something comfy, 00:00:17.084 --> 00:00:19.686 grab a buddy if you have one, if not, don't worry, 00:00:19.686 --> 00:00:20.821 and let's get started. 00:00:20.821 --> 00:00:24.157 (upbeat music) 00:00:32.478 --> 00:00:34.725 Alright, my friends, let's begin in a nice, 00:00:34.725 --> 00:00:37.518 comfortable seat, super chill. 00:00:37.518 --> 00:00:38.752 We're gonna ease into this 00:00:38.752 --> 00:00:42.409 because we really need to take our time 00:00:42.409 --> 00:00:46.079 to tap into the breath for this to really feel good 00:00:46.079 --> 00:00:47.915 and be worth our time. 00:00:50.350 --> 00:00:51.885 And use it to feel good 00:00:51.885 --> 00:00:55.339 and the tools of yoga, I truly believe in them. 00:00:55.339 --> 00:00:57.991 They're very powerful for healing 00:00:57.991 --> 00:01:00.794 and for transformation for creating change in the body. 00:01:00.794 --> 00:01:03.844 So, it's worth taking our time. 00:01:03.844 --> 00:01:07.000 So, if you're kinda like begrudgingly doing this 00:01:07.000 --> 00:01:09.036 or maybe you thought you didn't have time, 00:01:09.036 --> 00:01:11.305 let's just start off nice and slow 00:01:11.305 --> 00:01:14.845 so that you can find what feels good. 00:01:14.845 --> 00:01:18.345 And again, just make the most out of this practice. 00:01:18.345 --> 00:01:20.681 Really, as I like to say sometimes, 00:01:20.681 --> 00:01:23.383 get your money's worth. 00:01:23.383 --> 00:01:24.318 Which, it's a free video, 00:01:24.318 --> 00:01:27.254 so I don't know what that means, but you know. 00:01:27.254 --> 00:01:29.356 So, right away, if you notice 00:01:29.356 --> 00:01:32.459 that it's a bit difficult to sit up nice and tall, 00:01:32.459 --> 00:01:36.630 that means maybe your spine is collapsing back, like so. 00:01:38.131 --> 00:01:39.700 See if you can pause the video 00:01:39.700 --> 00:01:43.270 and sit up on a pillow or a blanket or a towel, 00:01:43.270 --> 00:01:47.040 maybe even a couch cushion sometimes is nice. 00:01:48.308 --> 00:01:52.012 Because we want to create length up through the spine 00:01:52.012 --> 00:01:55.282 so that we can start to establish this awareness. 00:01:55.282 --> 00:01:58.051 This is gonna be super important as we work today 00:01:58.051 --> 00:02:00.087 because we're not just considering 00:02:00.087 --> 00:02:02.656 major muscle groups, right? 00:02:02.656 --> 00:02:05.158 We're considering all the systems 00:02:05.158 --> 00:02:06.954 of the body that work in tandem. 00:02:06.954 --> 00:02:10.297 So when you feel like you are finally working 00:02:10.297 --> 00:02:14.234 at least towards a nice length up through the spine, 00:02:14.234 --> 00:02:17.660 maybe consider head over heart, heart over pelvis. 00:02:17.660 --> 00:02:20.507 Now, go ahead and close your eyes. 00:02:20.507 --> 00:02:21.341 Trust me, 00:02:22.743 --> 00:02:23.977 trust yourself. 00:02:24.945 --> 00:02:26.279 Trust the video. 00:02:31.071 --> 00:02:33.741 And start to notice your breath. 00:02:38.692 --> 00:02:42.863 Creating a strong relationship with your breath is... 00:02:44.965 --> 00:02:46.633 Such a healing tool. 00:02:48.792 --> 00:02:51.228 And it's not just some kind of yoga, 00:02:51.228 --> 00:02:54.364 spiritual mumbo jumbo, this is science. 00:02:54.364 --> 00:02:56.033 We can change the nervous system, 00:02:56.033 --> 00:02:58.849 we can change the way our... 00:03:01.815 --> 00:03:04.151 We can literally change the makeup of our body 00:03:04.151 --> 00:03:07.134 just by creating a strong relationship with our breath. 00:03:07.134 --> 00:03:10.705 So, just start to notice your breath, take your time. 00:03:12.670 --> 00:03:16.107 And see if you can really try to find stillness. 00:03:22.309 --> 00:03:24.708 Try to allow your energy 00:03:26.406 --> 00:03:29.028 to be still. 00:03:30.774 --> 00:03:32.776 Even if the world around you 00:03:32.776 --> 00:03:37.819 or maybe your location is a bit distracting. 00:03:37.819 --> 00:03:40.387 See if you can just do your best 00:03:40.387 --> 00:03:45.192 to come into this present moment, notice your breath. 00:03:45.192 --> 00:03:46.927 Sit up nice and tall. 00:03:49.329 --> 00:03:53.500 And as you're ready, begin to breath a little deeper, 00:03:53.500 --> 00:03:55.708 a little more full. 00:04:05.512 --> 00:04:08.615 Good, then we'll draw the chin to the chest 00:04:08.615 --> 00:04:11.285 keep breathing nice full breath. 00:04:13.230 --> 00:04:14.998 And start to activate the upper back body. 00:04:14.998 --> 00:04:17.734 So, you're bringing your shoulder blades together here. 00:04:17.734 --> 00:04:19.303 Imagine pinching a pencil 00:04:19.303 --> 00:04:21.104 between your two shoulder blades here. 00:04:21.104 --> 00:04:22.840 So, you're drawing the chin to the chest, 00:04:22.840 --> 00:04:26.143 and you're activating the upper back body. 00:04:26.143 --> 00:04:27.611 And you're gonna take your right hand 00:04:27.611 --> 00:04:30.087 over to your left knee, 00:04:30.087 --> 00:04:32.139 and your left fingertips behind. 00:04:32.139 --> 00:04:34.775 Feel free to peek at me whatever you need. 00:04:34.775 --> 00:04:36.620 That's the process of this exchange. 00:04:36.620 --> 00:04:39.212 So, it's all good, anytime you need to look. 00:04:39.212 --> 00:04:41.148 And then come back chin to chest, 00:04:41.148 --> 00:04:43.984 and then take a deep breath in, 00:04:43.984 --> 00:04:46.353 and then exhale, activate the upper back body. 00:04:46.353 --> 00:04:50.490 Tuck the chin, and then slowly roll the chin, 00:04:50.490 --> 00:04:52.692 up, up, up, lengthen through the crown of the head, 00:04:52.692 --> 00:04:55.462 and ooh, voila, you're in a twist. 00:04:55.462 --> 00:04:57.564 Now, breathe into your belly here. 00:04:57.564 --> 00:05:01.835 Like, breathe into the deepest depths of your guts 00:05:01.835 --> 00:05:03.904 and sit up nice and tall. 00:05:04.945 --> 00:05:06.613 Keep trying to activate the upper back body 00:05:06.613 --> 00:05:07.981 so we're not rounding here, 00:05:07.981 --> 00:05:09.616 letting the shoulder blades go left to right, 00:05:09.616 --> 00:05:12.675 but we're really activating, activating, activating. 00:05:15.729 --> 00:05:19.800 Inhale, lift up through the armpit chest area, 00:05:19.800 --> 00:05:23.103 and then exhale, come back to center. 00:05:23.103 --> 00:05:26.239 Great, take a deep breath in. 00:05:26.239 --> 00:05:28.308 And exhale chin to chest. 00:05:29.479 --> 00:05:32.315 Activate the upper back body here. 00:05:34.818 --> 00:05:36.086 Notice where your thoughts go 00:05:36.086 --> 00:05:38.255 and see if you can just allow yourself this time 00:05:38.255 --> 00:05:39.990 and this space to be with your body, 00:05:39.990 --> 00:05:43.866 trusting that this process 00:05:45.679 --> 00:05:48.515 is worth it, that you're worth it. 00:05:53.757 --> 00:05:54.781 Alright, and when you're ready, 00:05:54.781 --> 00:05:57.117 left hand over to the right knee, 00:05:57.117 --> 00:06:00.053 right fingertips come behind your bum. 00:06:00.053 --> 00:06:01.989 Again, activate the upper back body. 00:06:01.989 --> 00:06:03.523 So, a tendency is to just let 00:06:03.523 --> 00:06:07.217 the upper back body really round forward. 00:06:07.217 --> 00:06:10.210 So, counter that a bit the best you can. 00:06:11.508 --> 00:06:12.900 And then here we go, we'll begin 00:06:12.900 --> 00:06:14.735 to tuck the chin, tuck the chin, 00:06:14.735 --> 00:06:19.910 and slowly begin to tuck and lift it all the way up. 00:06:24.214 --> 00:06:26.416 So, it's really nice to come into a twist from here 00:06:26.416 --> 00:06:29.620 because we're really working from the base of the spine up, 00:06:29.620 --> 00:06:31.154 moving from our center rather than 00:06:31.154 --> 00:06:34.157 just cranking into the pose. 00:06:34.157 --> 00:06:37.194 Your organs, everything's just so much happier 00:06:37.194 --> 00:06:38.695 and more involved in the process 00:06:38.695 --> 00:06:40.797 when we work in this way. 00:06:40.797 --> 00:06:44.401 It's about integrating everything, and if you're like, 00:06:44.401 --> 00:06:45.736 "I don't know what you're talking about, Lady," 00:06:45.736 --> 00:06:49.706 that's okay, just trust in the process. 00:06:50.448 --> 00:06:53.213 Trust that I know what I'm talking about, that's hilarious. 00:06:53.213 --> 00:06:55.736 Take a deep breath in, really breathe into your belly. 00:06:55.736 --> 00:06:57.617 What's up, Benji? 00:06:59.987 --> 00:07:02.189 Lift up through the open chest. 00:07:02.189 --> 00:07:03.790 Again, notice if you're leaning back 00:07:03.790 --> 00:07:05.559 or the upper back body is rounding forward. 00:07:05.559 --> 00:07:06.660 So, that's why I'm being like, 00:07:06.660 --> 00:07:10.522 "Lift up from the armpit chest, here breathe, breathe, breathe." 00:07:11.398 --> 00:07:14.554 Sweet, and then slowly release everything back. 00:07:14.554 --> 00:07:17.357 Awesome, flip the palms up, 00:07:17.357 --> 00:07:19.693 bring the index finger and thumb together. 00:07:19.693 --> 00:07:21.461 We're coming into a little mudra here. 00:07:21.461 --> 00:07:24.331 And then activate your biceps and show off your muscles. 00:07:24.331 --> 00:07:25.854 No, I'm just kidding. 00:07:25.854 --> 00:07:28.990 Relax your arms, and lift your heart. 00:07:31.485 --> 00:07:33.353 Alright, this is super challenging, even for me. 00:07:33.353 --> 00:07:35.255 I've got a lot going on right now, 00:07:35.255 --> 00:07:37.057 I have a lot to get through today. 00:07:37.057 --> 00:07:39.626 But see if you can afford yourself this time, 00:07:39.626 --> 00:07:42.852 and it is a practice to just close your eyes 00:07:42.852 --> 00:07:45.299 and soften the jaw and listen to the sound of your breath. 00:07:45.299 --> 00:07:46.465 Here we go. 00:07:47.600 --> 00:07:50.503 (softly breathing) 00:08:10.340 --> 00:08:14.478 Beautiful, and then take that listening of your breath 00:08:14.478 --> 00:08:17.373 with you into this next movement 00:08:17.373 --> 00:08:18.849 you'll bat the eyelashes open, 00:08:18.849 --> 00:08:20.817 keep listening to the sound of your breath 00:08:20.817 --> 00:08:24.087 all the way through, you release the mudra, 00:08:24.087 --> 00:08:26.456 and just slowly extend the legs out long. 00:08:26.456 --> 00:08:29.126 Now, you're gonna maybe wanna keep the knees bent, 00:08:29.126 --> 00:08:31.347 it'll just depend on your body. 00:08:31.347 --> 00:08:34.564 Maybe straighten the legs out super long, maybe not. 00:08:34.564 --> 00:08:36.850 Take a deep breath in here, and then as you exhale, 00:08:36.850 --> 00:08:40.506 press in your heels and flex your toes up towards the sky. 00:08:40.506 --> 00:08:41.505 Bring your hands to the earth. 00:08:41.505 --> 00:08:43.540 If you're seated on a blanket or a block, 00:08:43.540 --> 00:08:46.076 take it with you here, sit up nice and tall. 00:08:46.076 --> 00:08:48.698 We wanna come out of the spine here, 00:08:48.698 --> 00:08:52.549 we're wanting to create a posture that is working for us 00:08:52.549 --> 00:08:55.029 and for our systems and not against us. 00:08:55.029 --> 00:08:57.719 So, not collapsing and crunching on everything. 00:08:57.719 --> 00:08:59.547 But we find a lightness, right? 00:08:59.547 --> 00:09:02.904 We kind of let go from that heaviness that way. 00:09:04.077 --> 00:09:05.211 And if you're new to the practice, 00:09:05.211 --> 00:09:07.044 this can be difficult, this can feel like work 00:09:07.044 --> 00:09:08.348 and then you feel like, 00:09:08.348 --> 00:09:10.844 "Aw, I'm a loser because sitting up like this is hard." 00:09:10.844 --> 00:09:14.587 But you're not, dude, you're amazing. 00:09:14.587 --> 00:09:16.823 And hats off to you for taking the time 00:09:16.823 --> 00:09:18.905 to practice like this, so big breath in. 00:09:18.905 --> 00:09:20.760 We call this Dandasana. 00:09:20.760 --> 00:09:25.598 We're creating a staff, Staff Pose is what it's called, 00:09:25.598 --> 00:09:27.834 or danda, Sanskrit for stick. 00:09:27.834 --> 00:09:30.703 This stick or staff, hey, yo! 00:09:30.703 --> 00:09:32.195 That runs up and down the spine. 00:09:32.195 --> 00:09:35.655 So crown to tail, so just to give you that image. 00:09:38.578 --> 00:09:40.313 And the knees can be bent here 00:09:40.313 --> 00:09:42.649 if the hamstrings are still working their way 00:09:42.649 --> 00:09:45.660 to a nice long muscle. 00:09:46.636 --> 00:09:50.507 They're tricky, take one more deep breath here. 00:09:50.507 --> 00:09:55.045 And then here we go, activate the upper back body again. 00:09:55.045 --> 00:09:57.414 Draw the shoulder blades together, lift your chest, 00:09:57.414 --> 00:10:00.116 and then try to keep that, as you maybe bend the knees here, 00:10:00.116 --> 00:10:02.385 and slowly send your heart forward. 00:10:02.385 --> 00:10:04.421 Now, release your fingers, reach forward, 00:10:04.421 --> 00:10:06.523 reach forward, reach forward, 00:10:06.523 --> 00:10:09.859 and then let everything go forward fold. 00:10:12.052 --> 00:10:15.014 Relax the head over, in time you can work 00:10:15.014 --> 00:10:16.690 to straighten the legs. 00:10:18.118 --> 00:10:20.445 Wanting to create nice, 00:10:21.554 --> 00:10:22.922 stretch in the lower back body. 00:10:22.922 --> 00:10:25.658 So, don't fear bending your knees 00:10:26.559 --> 00:10:28.728 as generously as you need. 00:10:31.818 --> 00:10:34.221 And then close your eyes, just go inward. 00:10:34.221 --> 00:10:36.189 Listen to your breath. 00:10:36.189 --> 00:10:39.092 (softly breathing) 00:10:48.878 --> 00:10:52.752 Awesome, tuck the chin, slowly roll it up. 00:10:54.361 --> 00:10:57.664 Fabulous, we're gonna lean back, cross the legs, 00:10:57.664 --> 00:11:01.835 then shift your weight forward, come onto all fours. 00:11:04.421 --> 00:11:08.124 Nice and easy here, you're gonna drop the elbows 00:11:08.124 --> 00:11:11.127 down to the ground, and then there's a tendency here, 00:11:11.127 --> 00:11:13.606 the elbows are gonna wanna come out or come in 00:11:13.606 --> 00:11:16.199 so, try to keep them in right underneath your shoulders, 00:11:16.199 --> 00:11:19.536 and try to be really diligent about that. 00:11:19.536 --> 00:11:20.994 Then claw through the fingertips 00:11:20.994 --> 00:11:22.939 and the reason why we wanna keep the elbows 00:11:22.939 --> 00:11:26.076 right underneath the shoulders is to keep a nice alignment 00:11:26.076 --> 00:11:27.510 to open up the chest and shoulders, 00:11:27.510 --> 00:11:30.780 but also to help flush or move the lymphatic system. 00:11:30.780 --> 00:11:32.949 So, keep your elbows pinned to the ground 00:11:32.949 --> 00:11:35.485 as you begin to slowly walk your knees back. 00:11:35.485 --> 00:11:39.055 We're coming into a half Downward Dog. 00:11:39.055 --> 00:11:41.091 The elbows are gonna wanna move. 00:11:41.091 --> 00:11:44.090 So, take your time melting your chest to the ground. 00:11:44.090 --> 00:11:46.363 Maybe the forehead comes to the mat, maybe not. 00:11:46.363 --> 00:11:49.521 Everyone, please lift the hip creases up super high, 00:11:49.521 --> 00:11:51.717 find a tilt in the pelvis, 00:11:51.717 --> 00:11:56.035 and we come to Heart To Earth Pose, Anahatasana, 00:11:56.035 --> 00:11:59.118 or again, like a half Dog, Puppy posture. 00:12:01.454 --> 00:12:05.158 So, the heart is coming below the hips 00:12:05.158 --> 00:12:07.260 and the head is coming below the heart. 00:12:07.260 --> 00:12:08.595 And we're clawing through the fingertips 00:12:08.595 --> 00:12:10.857 and we're pressing into the tops of the feet 00:12:10.857 --> 00:12:12.732 for one more deep breath in. 00:12:14.901 --> 00:12:17.670 And a long breath out, let it go. 00:12:19.436 --> 00:12:22.238 Nice, once again, tuck the chin. 00:12:22.238 --> 00:12:25.108 Slowly begin to lift the ribcage up, come forward. 00:12:25.108 --> 00:12:29.379 You're gonna shift your weight all the way onto your belly. 00:12:29.379 --> 00:12:31.448 Sweet, and the elbows never moved. 00:12:31.448 --> 00:12:33.550 So, we're here in Sphinx Pose. 00:12:33.550 --> 00:12:35.218 So, you can make adjustments as needed 00:12:35.218 --> 00:12:37.887 so that your belly and the tops of the thighs 00:12:37.887 --> 00:12:41.753 and your pelvic area feel comfortable. 00:12:44.284 --> 00:12:46.519 But then find a strong foundation. 00:12:46.519 --> 00:12:49.155 So, press that which is touching the earth 00:12:49.155 --> 00:12:52.959 into the mat really firmly with consciousness 00:12:52.959 --> 00:12:55.328 and we're not just letting our body kind of spill out, 00:12:55.328 --> 00:12:58.131 but really engaging, whatever that means to you. 00:12:58.131 --> 00:13:02.618 And then slowly tuck the chin, and lift the chest. 00:13:02.618 --> 00:13:06.479 And open, open, open the front body forward. 00:13:07.387 --> 00:13:08.988 So not crunching the back of the neck here, 00:13:08.988 --> 00:13:12.558 but I'm keeping nice awareness in the back of the neck 00:13:12.558 --> 00:13:13.840 so it's nice and long. 00:13:13.840 --> 00:13:16.629 Take one more deep breath in here, 00:13:16.629 --> 00:13:18.168 and then exhale nice and slow, don't rush this. 00:13:18.168 --> 00:13:21.334 Simply turn to look past your left shoulder. 00:13:21.334 --> 00:13:24.237 Now as you do this, press into your right elbow firmly 00:13:24.237 --> 00:13:27.774 and feel that stretch in the right side of your neck. 00:13:27.774 --> 00:13:30.209 Lengthen through the crown, one more breath. 00:13:30.209 --> 00:13:35.167 Then slowly bring it back to center, deep breath in. 00:13:35.167 --> 00:13:37.904 Then exhale, turn to look past your right shoulder. 00:13:37.904 --> 00:13:41.940 As you do this, firmly press into your left elbow. 00:13:45.348 --> 00:13:47.517 Breathe, breathe, breathe, 00:13:48.608 --> 00:13:50.844 and then bring it back to center, awesome. 00:13:50.844 --> 00:13:52.312 Take a little rest in the arms 00:13:52.312 --> 00:13:54.647 by creating a pillow for your forehead 00:13:54.647 --> 00:13:58.671 by bringing the palms just one on top of the other, 00:13:58.671 --> 00:14:00.303 and then you're gonna lift the toes up, 00:14:00.303 --> 00:14:01.988 peek at me if you need to. 00:14:01.988 --> 00:14:04.157 Feel a nice little stretch in your quads maybe, 00:14:04.157 --> 00:14:06.839 and then you're just gonna rock your toes 00:14:06.839 --> 00:14:08.181 a little left to right here. 00:14:08.181 --> 00:14:11.084 (softly breathing) 00:14:15.305 --> 00:14:18.658 So, letting go of the stress or tension, 00:14:18.658 --> 00:14:20.393 easy breezy shapes like this, 00:14:20.393 --> 00:14:22.228 although they might seem awkward at first, 00:14:22.228 --> 00:14:24.030 they're really, really good 00:14:24.030 --> 00:14:26.966 for just letting go of stress and tension. 00:14:26.966 --> 00:14:29.202 When you think of this shape, we're kind of here, 00:14:29.202 --> 00:14:31.437 the same sort of shape that we created 00:14:31.437 --> 00:14:35.607 when were a child, carefree, innocent. 00:14:39.312 --> 00:14:42.963 Sweet, alright, we're gonna release the toes down 00:14:42.963 --> 00:14:44.037 just for a little stability. 00:14:44.037 --> 00:14:46.452 We're gonna bring the hands now 00:14:46.452 --> 00:14:48.721 in line with the ribcage. 00:14:49.526 --> 00:14:51.694 And as you're ready, press one foot down in the other, 00:14:51.694 --> 00:14:55.164 loop the shoulders, suck the elbows into your side body 00:14:55.164 --> 00:14:57.333 and inhale, lift up Cobra. 00:14:58.631 --> 00:15:01.301 Exhale, forehead kisses the mat. 00:15:02.732 --> 00:15:05.635 Twice more, inhale, lift up, Cobra. 00:15:06.489 --> 00:15:08.958 See if you can softly smooth out any tension, 00:15:08.958 --> 00:15:12.835 any gripping, and exhale, release. 00:15:12.835 --> 00:15:17.116 And this time, tuck the chin as you rise up, inhale, Cobra. 00:15:18.851 --> 00:15:21.334 And exhale to release, beautiful. 00:15:21.334 --> 00:15:24.090 Now, stay here, forehead's gonna come to the ground. 00:15:24.090 --> 00:15:26.883 Alright, with the hands firmly pressing in, 00:15:26.883 --> 00:15:29.862 right in line with the ribcage, suck the elbows in, 00:15:29.862 --> 00:15:32.598 Bend the knees, lift the toes up. 00:15:34.066 --> 00:15:36.636 Here we go, now with the toes lifted this time, 00:15:36.636 --> 00:15:39.038 we're gonna find our Cobra, tuck the chin, 00:15:39.038 --> 00:15:41.401 press into the pubic bone and inhale, lift. 00:15:41.401 --> 00:15:43.189 Now, here's where you have to bring the breath, 00:15:43.189 --> 00:15:46.078 breathe into your belly. 00:15:46.078 --> 00:15:47.914 Send lots of breath and awareness 00:15:47.914 --> 00:15:50.316 into the back body, the kidneys. 00:15:50.316 --> 00:15:53.152 Keep the elbows squeezing in here. 00:15:54.120 --> 00:15:57.370 Careful not to crunch in the back of the neck. 00:15:57.370 --> 00:15:59.091 Now, for the last cycle of breath, 00:15:59.091 --> 00:16:01.561 we might reach and grab, 00:16:01.561 --> 00:16:04.697 top of left foot, top of right foot, 00:16:04.697 --> 00:16:06.419 loop the shoulders and inhale. 00:16:06.419 --> 00:16:10.036 Kick the feet out, out, out, lift the chest. 00:16:10.036 --> 00:16:11.707 Breathe into the belly, you got it. 00:16:11.707 --> 00:16:13.376 And then release. 00:16:13.376 --> 00:16:15.678 Awesome work, slowly. 00:16:15.678 --> 00:16:18.447 We'll bring the hands back underneath the shoulders, 00:16:18.447 --> 00:16:21.717 toes to the earth, press back up. 00:16:21.717 --> 00:16:24.820 Walk the knees in towards the center, 00:16:24.820 --> 00:16:26.656 and you can either just sit for a moment, 00:16:26.656 --> 00:16:30.293 nice comfortable seat, or Child's Pose. 00:16:30.293 --> 00:16:35.031 Forehead comes to the earth, we round into a little ball. 00:16:35.031 --> 00:16:37.667 We relax the shoulders as the fingertips reach 00:16:37.667 --> 00:16:39.101 all the way back. 00:16:39.101 --> 00:16:41.837 Just close your eyes here for three breaths, 00:16:41.837 --> 00:16:44.740 in and out, in and out, in and out. 00:16:46.939 --> 00:16:49.842 (softly breathing) 00:17:05.985 --> 00:17:08.153 Nice, big fresh breath in, 00:17:08.153 --> 00:17:09.855 (softly inhales) 00:17:10.446 --> 00:17:12.898 then exhale (softly exhales) 00:17:12.898 --> 00:17:14.567 slowly rise back up. 00:17:16.503 --> 00:17:18.376 Sweet, awesome work. 00:17:18.376 --> 00:17:20.011 So, we're gonna just, nice and easy, 00:17:20.011 --> 00:17:21.512 we're gonna come to our bum. 00:17:21.512 --> 00:17:24.382 So, you're gonna swing legs to one side, any side, 00:17:24.382 --> 00:17:25.717 come to the bum. 00:17:27.417 --> 00:17:29.886 And then we're gonna send the right heel out 00:17:29.886 --> 00:17:31.654 and we're gonna bring the left foot 00:17:31.654 --> 00:17:33.623 to cross over the right leg. 00:17:33.623 --> 00:17:35.558 Now, this is optional, if that's unavailable to you, 00:17:35.558 --> 00:17:37.260 if you're like, "Oh my gosh, no, 00:17:37.260 --> 00:17:39.228 "my insides feel too compressed," 00:17:39.228 --> 00:17:41.090 just keep it nice and open here. 00:17:41.090 --> 00:17:43.967 Otherwise, cross that left foot over. 00:17:43.967 --> 00:17:47.136 Find lift here, try to keep your full left foot pressing 00:17:47.136 --> 00:17:48.638 into the earth, and when you're ready, 00:17:48.638 --> 00:17:51.633 reach the right fingertips up super high. 00:17:51.633 --> 00:17:53.779 Find a stretch in the right side body, 00:17:53.779 --> 00:17:55.878 this feeling of length and lift, 00:17:55.878 --> 00:17:57.247 and then try to maintain that 00:17:57.247 --> 00:17:59.422 as you bring your right elbow across, 00:17:59.422 --> 00:18:01.884 then find a little bind here. 00:18:01.884 --> 00:18:04.383 Go ahead bring your right hand into a fist here 00:18:04.383 --> 00:18:06.215 and just create a little pressure. 00:18:06.215 --> 00:18:10.051 So, you're pressing the right elbow 00:18:10.051 --> 00:18:12.321 into the left knee and then you're pushing back 00:18:12.321 --> 00:18:14.125 with your left leg. 00:18:14.125 --> 00:18:15.906 See, you create a little fulcrum, a little base here 00:18:15.906 --> 00:18:19.432 for your twist and the left fingertips come back, 00:18:19.432 --> 00:18:21.734 and you breathe into your belly. 00:18:21.734 --> 00:18:23.983 Right toes towards the sky. 00:18:23.983 --> 00:18:26.739 You can start to release the grip on your fist 00:18:26.739 --> 00:18:28.775 unless you felt really cool there, then stay there. 00:18:28.775 --> 00:18:31.811 Maybe you even take another mudra. 00:18:31.811 --> 00:18:33.446 Otherwise, opening through the palm, 00:18:33.446 --> 00:18:37.783 we're wanting to activate the upper back body once again. 00:18:37.783 --> 00:18:40.519 So, this would be the opposite of that here. 00:18:40.519 --> 00:18:42.288 Activate upper back body. 00:18:42.288 --> 00:18:44.067 Imagine again pinching a pencil 00:18:44.067 --> 00:18:46.325 between your shoulder blades. 00:18:46.325 --> 00:18:48.027 I feel like that image is kind of annoying but it works. 00:18:48.027 --> 00:18:50.997 Draw the shoulder blades together. 00:18:50.997 --> 00:18:54.367 Take one more deep breath here, 00:18:54.367 --> 00:18:57.036 and then exhale, slowly release. 00:18:58.838 --> 00:19:03.175 Left leg goes out long, right knee comes in. 00:19:03.175 --> 00:19:04.944 Alright, again, you can stay here, 00:19:04.944 --> 00:19:07.513 breathing deep, breathing deep. 00:19:08.814 --> 00:19:11.050 Or, cross it over, let's give it a try. 00:19:11.050 --> 00:19:13.419 If you cross over, really work, 00:19:13.419 --> 00:19:15.254 and it might take some time to press 00:19:15.254 --> 00:19:17.390 through the full right foot. 00:19:17.390 --> 00:19:19.158 So, I see this all the time. 00:19:19.158 --> 00:19:21.794 Even in experienced yogis, it's like, 00:19:21.794 --> 00:19:24.163 press down through the earth 00:19:24.163 --> 00:19:25.745 so that you have a place to lift up from. 00:19:25.745 --> 00:19:29.035 Create a full body experience. 00:19:29.035 --> 00:19:31.704 Alright, and here we go, left fingertips reach up high, 00:19:31.704 --> 00:19:33.349 reach, stretch, create length, 00:19:33.349 --> 00:19:36.275 that feeling of lift and lengthening. 00:19:36.275 --> 00:19:40.446 And then maintain that as you go inward, left elbow comes. 00:19:41.781 --> 00:19:42.915 And then we're not just like, 00:19:42.915 --> 00:19:44.016 "Okay, check it off the list." 00:19:44.016 --> 00:19:45.251 We're creating a little energy here, 00:19:45.251 --> 00:19:47.286 pressing the arm against the leg, 00:19:47.286 --> 00:19:51.457 and then again, back with the leg against the arm. 00:19:51.457 --> 00:19:53.759 Go ahead and take a fist here to create some energy there. 00:19:53.759 --> 00:19:55.261 Right fingertips come back 00:19:55.261 --> 00:19:57.229 and we don't lean back as much as we want to. 00:19:57.229 --> 00:19:59.298 We wanna sit up nice and tall. 00:19:59.298 --> 00:20:01.167 Sit up on a blanket or block as needed, 00:20:01.167 --> 00:20:03.569 flex your left toes up towards the sky, 00:20:03.569 --> 00:20:06.205 and then activate the upper back body here, 00:20:06.205 --> 00:20:10.042 and breathe downward, breathe into your belly. 00:20:15.714 --> 00:20:17.817 Inhaling lots of love in. 00:20:19.418 --> 00:20:21.921 And exhaling lots of love out. 00:20:24.156 --> 00:20:26.259 Inhaling lots of love in. 00:20:28.588 --> 00:20:32.131 And exhaling to come back to center. 00:20:32.131 --> 00:20:36.218 Rock 'n roll, inhale, exhale, let it go. 00:20:36.218 --> 00:20:39.739 Unravel the legs and come onto your back, nice work. 00:20:42.708 --> 00:20:44.710 When you get there, 00:20:44.710 --> 00:20:47.546 feel your spine nice and supported by the earth. 00:20:47.546 --> 00:20:48.647 You're gonna bend the knees 00:20:48.647 --> 00:20:51.550 and you're gonna walk the heels up towards your fingertips. 00:20:51.550 --> 00:20:53.686 So, you're gonna reach back, see if you can kind of gauge 00:20:53.686 --> 00:20:56.355 where your fingertips and heels meet 00:20:56.355 --> 00:21:00.226 and then plant your feet there, toes pointing forward. 00:21:00.226 --> 00:21:02.495 And create a little energy between the inner thighs 00:21:02.495 --> 00:21:04.330 by lifting the tailbone up. 00:21:04.330 --> 00:21:06.632 So, you can feel this little rock of the pelvis, 00:21:06.632 --> 00:21:08.234 it's kinda sex-ay. 00:21:08.234 --> 00:21:10.702 And you're gonna scoop the tailbone up, 00:21:10.702 --> 00:21:13.095 squeezing your thighs towards the midline. 00:21:13.095 --> 00:21:16.509 So basically, we're engaging the lower body, 00:21:16.509 --> 00:21:19.779 and when you're ready, press in all four corners of the feet 00:21:19.779 --> 00:21:22.748 and slowly begin to continue that line of the tailbone, 00:21:22.748 --> 00:21:25.518 lifting all the way up, up, up, up. 00:21:25.518 --> 00:21:27.219 So, a lot of us know this shape, 00:21:27.219 --> 00:21:28.891 but it's how we get there that really matters here, 00:21:28.891 --> 00:21:32.288 how we integrate the body, move slowly, 00:21:32.288 --> 00:21:35.561 working our way all the way up the spine, 00:21:35.561 --> 00:21:38.230 breathing deep, pressing the palms into the earth. 00:21:38.230 --> 00:21:39.565 Don't let the neigh-- 00:21:39.565 --> 00:21:42.735 knees goes out, the neighs, (mimics horse neighing). 00:21:42.735 --> 00:21:47.239 Or don't let your knees come in but keep them 00:21:47.239 --> 00:21:50.843 nice and stacked, or at least feeling that way. 00:21:50.843 --> 00:21:53.679 And then continue your journey all the way up. 00:21:53.679 --> 00:21:56.015 And now, here we're doing a different chin to chest, 00:21:56.015 --> 00:21:57.249 but still that same lock. 00:21:57.249 --> 00:21:58.584 You might interlace the fingertips 00:21:58.584 --> 00:22:01.397 and slowly open up through the chest a little more 00:22:01.397 --> 00:22:04.623 by walking the shoulder blades once again together, 00:22:04.623 --> 00:22:07.560 and then lift, keep lifting the hips up 00:22:07.560 --> 00:22:11.270 but think about sending them forward. 00:22:11.270 --> 00:22:13.886 Not just up and back but forward. 00:22:15.731 --> 00:22:18.134 Try to reach the bottom of your glutes 00:22:18.134 --> 00:22:20.302 towards the backs of your knees. 00:22:20.302 --> 00:22:24.040 Alright, now try to lift your chest to your chin 00:22:24.040 --> 00:22:26.409 and now your chin to the sky. 00:22:26.409 --> 00:22:27.910 You should feel really awesome in the back of the neck. 00:22:27.910 --> 00:22:29.412 One more time, you got this. 00:22:29.412 --> 00:22:31.680 Keep pressing into the ball joint of your big toes, 00:22:31.680 --> 00:22:34.316 lift your chest to your chin, 00:22:34.316 --> 00:22:37.773 and chin to the sky, awesome. 00:22:37.773 --> 00:22:40.556 Nice and slow, so, resist the slingshot effect, 00:22:40.556 --> 00:22:42.058 as my friend, Marnie, would say. 00:22:42.058 --> 00:22:44.260 Release the fingers slowly 00:22:44.260 --> 00:22:46.328 and then get a little massage in the spine. 00:22:46.328 --> 00:22:48.174 This is also great for your glutes, your booty, 00:22:48.174 --> 00:22:51.037 which is also great for your back, so nice and slow. 00:22:51.037 --> 00:22:53.769 Lower down nice and slow. 00:22:53.769 --> 00:22:55.726 Nice and slow. 00:22:57.890 --> 00:22:59.549 Nice and slow. 00:23:01.046 --> 00:23:02.348 Tight, bring the feet together, 00:23:02.348 --> 00:23:03.849 soles of the feet come to kiss, 00:23:03.849 --> 00:23:05.885 you open the knees out wide, 00:23:05.885 --> 00:23:09.822 Supta Baddha Konasana, Reclined Cobbler's Pose. 00:23:09.822 --> 00:23:10.993 Just let your hands rest gently 00:23:10.993 --> 00:23:12.558 on your ribcage or you belly, 00:23:12.558 --> 00:23:17.274 close your eyes and breathe nice, long healing full breaths. 00:23:18.557 --> 00:23:20.566 That's right, Benji. 00:23:22.635 --> 00:23:26.705 Alright, we have one more posture to do together. 00:23:27.573 --> 00:23:29.435 So take a deep breath into your belly. 00:23:29.435 --> 00:23:32.945 Feel your hands rise as you breath in. 00:23:33.812 --> 00:23:35.014 And then exhale, release the hands, 00:23:35.014 --> 00:23:36.548 bring them into the outer edges of legs. 00:23:36.548 --> 00:23:38.651 Bring the knees together. 00:23:39.592 --> 00:23:41.894 So, we're gonna go into a little bit of a Plow variation. 00:23:41.894 --> 00:23:43.956 But this is a deep stretch 00:23:43.956 --> 00:23:46.682 so it's more about me showing it to you 00:23:46.682 --> 00:23:49.695 as somewhere to work toward. 00:23:49.695 --> 00:23:51.227 So, here we go. 00:23:52.398 --> 00:23:56.769 I'm gonna start by first hugging the knees into the chest. 00:23:56.769 --> 00:23:58.708 Scooping the tailbone up, maybe find soft, 00:23:58.708 --> 00:24:01.106 easy movement here that feels good 00:24:01.106 --> 00:24:05.277 so that you know you can always rock and roll here. 00:24:05.277 --> 00:24:06.111 Okay. 00:24:10.049 --> 00:24:11.884 Just like I did before with my Bridge Pose, 00:24:11.884 --> 00:24:14.453 I'm gonna bring the feet down, 00:24:14.453 --> 00:24:16.011 I'm gonna press the palms into the earth, 00:24:16.011 --> 00:24:17.800 I'm gonna bring my shoulder blades 00:24:17.800 --> 00:24:22.428 underneath my heart space, and then nice and easy, 00:24:22.428 --> 00:24:24.360 I'm gonna claw through the fingertips, 00:24:24.360 --> 00:24:25.928 I'm gonna lift up off the heels, 00:24:25.928 --> 00:24:27.216 just press in the toes, 00:24:27.216 --> 00:24:29.365 and I'm gonna use that liftoff to bring the knees up 00:24:29.365 --> 00:24:31.753 and use the same momentum to keep the toes going, 00:24:31.753 --> 00:24:35.338 anchor my navel down, and continue to press up. 00:24:35.338 --> 00:24:39.308 So, maybe the toes can go behind the head, maybe not. 00:24:39.308 --> 00:24:42.078 These pockets are wack, sorry. 00:24:42.078 --> 00:24:43.779 Oh yeah, this is awesome. 00:24:43.779 --> 00:24:45.548 Okay, sorry, and then breathing deep, 00:24:45.548 --> 00:24:46.832 breathing deep here. 00:24:46.832 --> 00:24:49.831 You might activate the upper back body again. 00:24:49.831 --> 00:24:52.820 So we're drawing the chin towards the chest, 00:24:52.820 --> 00:24:54.646 activating the upper back body, 00:24:54.646 --> 00:24:58.563 hands will maybe come to the lower back, 00:24:58.563 --> 00:25:00.280 or stay firmly planted. 00:25:01.100 --> 00:25:02.134 Now, I wanna keep it real. 00:25:02.134 --> 00:25:03.736 If you're watching right now, going, "Yeah right." 00:25:03.736 --> 00:25:07.122 I'm showing you this so we can work towards this. 00:25:07.122 --> 00:25:09.508 Another variation here that might be nice is 00:25:09.508 --> 00:25:13.679 to bend the knees, bring them by the ears, and breathe deep. 00:25:14.680 --> 00:25:16.395 'Kay come out of the posture, 00:25:16.395 --> 00:25:19.685 you're gonna engage navel to spine, Uddiyana Bandha, 00:25:19.685 --> 00:25:22.020 hands on the earth or on the lower back, 00:25:22.020 --> 00:25:23.322 and you're just gonna slowly come out of it 00:25:23.322 --> 00:25:26.291 just the way you did in Bridge Pose. 00:25:26.291 --> 00:25:30.362 Nice and slow with control, coming down the spine. 00:25:30.362 --> 00:25:32.431 And then afterwards, you'll open the knees, 00:25:32.431 --> 00:25:35.701 come to Supta Baddha Konasana. 00:25:35.701 --> 00:25:40.105 Hands rest gently on the belly, or on the ribcage. 00:25:40.105 --> 00:25:41.006 Okay, so that was a lot, 00:25:41.006 --> 00:25:43.746 but that's like where we are headed in this. 00:25:43.746 --> 00:25:46.578 And and I think it's really... 00:25:49.048 --> 00:25:52.885 It's really kind of like my number one for this practice, 00:25:52.885 --> 00:25:55.521 what I would recommend working towards. 00:25:55.521 --> 00:25:57.856 Maybe I'll talk about that more in the description 00:25:57.856 --> 00:26:00.526 or in the community boards, but. 00:26:02.161 --> 00:26:03.716 Alright, so here in Supta Baddha Konasana, 00:26:03.716 --> 00:26:06.632 if you wanna go ahead and give that one more try, 00:26:06.632 --> 00:26:08.537 I'll give you some time now to do that. 00:26:08.537 --> 00:26:10.569 Maybe you repeat a Bridge Pose, 00:26:10.569 --> 00:26:13.953 instead of the Plow pose, or the Halasana. 00:26:13.953 --> 00:26:15.107 But if you wanna go there, 00:26:15.107 --> 00:26:18.777 maybe you take a second now to check it out. 00:26:20.012 --> 00:26:24.994 Otherwise, we'll just stay in that Reclined Cobbler's Pose. 00:26:37.600 --> 00:26:40.169 And then if you're in Halasana, 00:26:42.034 --> 00:26:46.405 activate your core, lift and come to the mat slowly, 00:26:46.405 --> 00:26:49.774 and slowly, nice and slow make your way 00:26:49.774 --> 00:26:51.343 all the way back down. 00:26:51.343 --> 00:26:54.012 We'll meet our friends with our knees nice and wide, 00:26:54.012 --> 00:26:56.682 hands resting on the ribcage or the belly. 00:26:56.682 --> 00:27:00.018 Take a deep breath in, everyone. 00:27:00.018 --> 00:27:03.189 And this time, exhale out through the mouth. 00:27:03.189 --> 00:27:05.424 Come on, don't be shy, big breath in. 00:27:05.424 --> 00:27:07.026 (softly inhales) 00:27:07.026 --> 00:27:08.694 And exhale out through the mouth. 00:27:08.694 --> 00:27:10.015 (softly exhales) 00:27:10.015 --> 00:27:12.764 Interlace the fingertips, bring them behind the head. 00:27:12.764 --> 00:27:17.603 Extend the thumbs, give yourself a little neck massage here. 00:27:17.603 --> 00:27:20.956 So now the arms and the legs are mirroring each other. 00:27:22.741 --> 00:27:25.140 Again, use your thumbs to really press 00:27:25.140 --> 00:27:28.313 into the back of the head, the neck. 00:27:29.615 --> 00:27:31.394 And close your eyes and imagine you're somewhere 00:27:31.394 --> 00:27:33.529 that you just love that's like total 00:27:33.529 --> 00:27:38.479 just relaxation and peace, restoration, rejuvenation. 00:27:43.122 --> 00:27:44.544 Nice, and then when you're ready, 00:27:44.544 --> 00:27:46.269 slowly release the hands 00:27:46.269 --> 00:27:49.668 and extend the legs out one at a time. 00:27:52.738 --> 00:27:55.354 Turn the toes in and out. 00:27:56.989 --> 00:27:58.641 In and out. 00:28:01.998 --> 00:28:04.606 And then create, make any adjustments you need 00:28:04.606 --> 00:28:07.003 to create a little more space 00:28:07.003 --> 00:28:09.672 and ease the neck and shoulders. 00:28:10.876 --> 00:28:14.847 Rock your head gently side to side if it feels good. 00:28:14.847 --> 00:28:16.915 And then soften through the fingers and toes, 00:28:16.915 --> 00:28:19.985 soften through the skin of the face, 00:28:19.985 --> 00:28:22.721 and then take the deepest breath you've taken all day. 00:28:22.721 --> 00:28:25.457 (softly inhales) 00:28:25.457 --> 00:28:27.826 And use your exhale to relax the weight 00:28:27.826 --> 00:28:30.262 of your body completely and fully into the mat. 00:28:30.262 --> 00:28:31.830 (softly exhales) 00:28:31.830 --> 00:28:33.565 Awesome work, my friends. 00:28:33.565 --> 00:28:35.467 Thank you so much for sharing your time 00:28:35.467 --> 00:28:38.804 and your energy with me and the Yoga With Adriene community. 00:28:38.804 --> 00:28:42.084 I hope that you stick with the practice 00:28:42.084 --> 00:28:44.943 so that you can discover the powerful tools of yoga 00:28:44.943 --> 00:28:48.523 in the way that I have or in the way that your body needs. 00:28:48.523 --> 00:28:50.243 And yeah, share this with someone 00:28:50.243 --> 00:28:52.431 you think might enjoy it. 00:28:52.431 --> 00:28:54.866 And I'll see you next time. 00:28:54.866 --> 00:28:56.001 Namaste. 00:28:56.001 --> 00:28:59.404 (upbeat music)