WEBVTT

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- What's up everyone?

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And welcome to
Yoga With Adriene.

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I'm Adriene and today,

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we have a special
sequence for the knees.

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So this is a big request.

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Yoga for sensitive knees.

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This is a practice
that's gonna help anyone

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and everyone
build more awareness

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and strength and
stability around the knees.

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And also, this is
just a nice practice video

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for those who don't
wanna be on all fours.

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So hop into something comfy.

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Oh, and if you have a
block, go ahead and grab it

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but you don't need it.

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But everyone's definitely
gonna need a blanket today

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or a rolled-up towel.

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Alright, grab your
things and let's get started.

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(upbeat music)

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Alright my friends,
let's begin seated.

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We're gonna take
our blanket or towel

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and we're gonna roll it up,

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make a little tootsie roll.

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So you're creating a little
makeshift at-home bolster.

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If you have a bolster,
you can use that

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but this really works just fine.

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You're gonna bring your legs out

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and you're gonna
place that bolster,

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yep, you guessed it,

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right behind thy knees.

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So this is an
awesome practice for anyone

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who just wants to build
more awareness in the knees

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which I feel like
should be, could be everyone.

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So we start nice and
slow and take it easy.

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Just also kind
of using this time.

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It's time for yourself
to chill out, to restore,

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to find your breath and bring
a little balance to the body.

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So you're gonna bring
your hands to rest behind you

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in a way that feels good

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so you feel supported

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and so that you're not
collapsed in the spine.

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So try to lift up
through your heart's pace.

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Again, whichever way and the
hands feels awesome for you,

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go ahead and find that.

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And you're gonna take your toes

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and point them
up towards the sky.

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So, there are some things that
are just anatomical, right?

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Maybe the toes turn
out or the toes turn in

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which of course,
effect the knees

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and how you walk.

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So that's all good

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but we're just gonna take
a little time to experiment

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and enquire and
hopefully bring some stability

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and strength to the knees

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without hurting your knees.

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So a lot of
people can't do a lot

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of the at-home yoga practices

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because there's a lot
of pressure on the knees.

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So I got you.
Here we go.

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Bring the toes
up towards the sky.

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Excuse my voice today.

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Austin allergies,
plus you know my voice,

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likes to fluctuate.

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So, hey buddy.

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And then bring your
toes to pet your dog like so.

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Okay, no.

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Gosh, she has to
make it all about him.

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Okay, toes are pointing up,

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you're gonna lift the heels.

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I'll focus.

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And as you lift the heels,

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I just want you to keep
a little bit of awareness

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in the knees just
notice what it feels like

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and then lower,

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and then lift the heels,

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and lower

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and now, this time
when you lift the heels,

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notice what
muscles around this area.

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Thigh bone, quadricep,
inner thigh, inner groin.

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Notice what muscles,
if anything, turn on.

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Ready? Here we go, lift the
heels, toes are pointing up.

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And then if for whatever reason,

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you might be clinching
in your buttocks right now,

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relax your butt.

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Can someone
please quote me on that?

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Relax your butt.

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And then lower the heels.
Let's do that one more time.

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Keep the glutes relaxed

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and just notice
what muscles turn on.

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Hey oh.

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Alright, now lower, awesome.

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Make an adjustment with
the hands if you need to.

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Make sure you're
sitting up nice and tall.

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And then this time, we're
gonna lift just the right heel

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and you're just gonna
turn the right toes out

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a little bit and then in.

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Just noticing if we can
engage the inner thigh muscle

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and the quad without
clenching the buttocks.

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And you might feel
that in the inner knee.

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Again, inner thigh.

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And then lower and let's
try it on the other side.

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Again, if your
heart is collapsing,

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see if you can
lift up nice and tall

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and then lift the
left heel and again,

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nice and slow.

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So at the very least,

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you're getting a nice
little lube of the femur,

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that hip socket.

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And if you take the
time to just kind of listen

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and you can even look down,

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see if as you turn
your toes in and out,

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you can engage
the inner left thigh.

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Naturally, you'll
engage the quadricep

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but without
clinching the buttocks.

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And if you're not used to this

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or if you are indeed
in need of strengthening

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and finding
stability around the knee,

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you're gonna feel it
maybe in the little inner knee.

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It shouldn't feel bad, it
should just feel like awareness.

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Sweet, and then lower
that and then check it out,

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this is gonna be fun.

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You're gonna bring
the feet to the ground,

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bring the butt
down to the bolster

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or your makeshift bolster
and come to lie on your back.

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Oh yeah.

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Alright, take the
bolster with your right hand,

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slide your towel or blanket

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all the way up behind your neck.

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Yay!

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And then we're gonna
slowly walk the feet,

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excuse me, walk the knees out
by bringing the feet together.

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So bring the knees out,
bring the feet together.

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And then bring your
hands to your hips and breathe.

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Again, using this time
for you to balance the body.

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Just allow gravity
to do the work here.

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The tops of the thighs,
nice and a heavy.

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Inner groin, soft and relaxed.

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And if you want a little more,

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you can massage
the tops of the hips

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by pressing palms
into the hip creases.

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Maybe if you've had
some like stress energy

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or bad juju you've
been carrying around,

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you can use this to
just kinda brush it off,

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brush the day away thus far.

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Start to deepen your breath.

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Close your eyes.

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Again, see if you
can soften the glutes.

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And slowly take
a deep breath in,

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let your fingertips,
your arms come out wide,

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palms up towards the sky.

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And as you exhale,

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this time let it out through
the mouth, a little sigh.

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(exhaling loudly)

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Big inhale in through the nose,

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and again out through
the mouth, that little sigh.

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Connecting mind
and body, big inhale.

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Let it go.

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Cool.

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Bring the right
fingertips to the right thigh,

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left fingertips
to the left thigh

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and you're gonna
slowly close the legs.

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Nice, and you're
gonna send the legs up high.

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So lower back
becomes flush with the mat

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so you need a
little core strength here.

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Without being on the knees,

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so none of those
Cat-Cow core strengtheners here

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but rather we'll use
the support of the back.

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So scoop the tailbone up,

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engage the abdominal muscles
by hugging the lower ribs in.

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You can keep a
slight bend in the knees,

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they don't have to be locked.

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In fact, they
should never be locked

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but it don't
have to be straight.

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Awesome, and then
we're gonna inhale,

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interlace the fingertips,
bringing them behind the head,

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thumbs extended,
elbows should fit nicely

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on your towel or blanket,

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inhale in and then exhale.

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You're gonna
slowly twist the right,

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bring the right elbow
over towards the left knee.

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You should feel
your abdominals turn on,

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and then you're just gonna
slowly baby pulse the right leg.

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Now, if you're able
to come down low, you can

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but only go as far as you
can to where the lower back

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feels nice and
flush with the mat, still.

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So maybe it's here, baby pulses.

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Maybe it's here.

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You're keeping your twist.

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Right elbow reaching towards

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the front left
corner of your mat.

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Baby pulses.

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And then maybe send your gaze
up to not crunch in the neck

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and breathe deep here pulsing.

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Keep your twist.

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Scoop up through the tailbone.

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We're here for five.

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You got it, four,
peaceful in the face,

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three, two and then one,

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keep the legs up,
feet come together,

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you rest on your blanket.

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Take a deep breath in,

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you can bend the
knees here if you need to.

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And we'll take it
to the other side,

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so straighten the legs,

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inhale, scoop the tailbone up,
draw the navel down,

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hug the lower ribs in.

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So feel that zip up
through your abdominal wall

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and then bring
the elbow up and over,

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find your twist so you're
lifting the left shoulder blade

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up off the earth
and then nice and easy,

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listen carefully,
nice baby pulses again.

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Extend the left leg.

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It may not go down as far as
you did on the right side.

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You want to keep the
lower back flush, baby pulses.

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I did this
yesterday so I'm feeling it.

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Alright, you're doing awesome.

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Gaze up toward that third eye

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and here we are for five,

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four, baby pulses,
listen to your breath,

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three, scoop the tailbone up,

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two, and one, awesome.

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Release everything.

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You're gonna bring the hands
to the backs of the thighs.

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You gonna bend the
knees and if you can,

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you're just gonna
drop the heels down.

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So lots of different
levels of sensitivity here.

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Some people will be
able to draw the knees

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all the way up to the chest

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but your hands are
gonna be behind the knees

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so there's spaciousness there.

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So squeeze the
knees into the chest,

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scoop the tailbone up.

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Just feel that last little bit
of support on your yoga mat

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and your back body.
Relax your shoulders.

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Big inhale,

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then exhale.

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You can either rock and roll
up the length of your spine

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or you're gonna just
slowly come to one side

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and we're gonna
come all the way up

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to a Downward Facing Dog.
So take your time.

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You can put your bolster,
your makeshift bolster,

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keep it rolled up.

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You can put it to the side

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and then we're gonna
come all the way to Down Dog.

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Keep an awakeness on
the live energy in the toes

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and the feet as you move,

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and then claw through the
fingertips when you get there

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and start to pedal it out.

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Send the hips up high.

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Keep the knees nice and bent.

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Then inhaling deeply,

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allergies, and then exhale,

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melt the heart
towards the thighs,

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press the heart back,

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feel that stretch through
the shoulders, the chest.

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Claw through the fingertips

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and then slowly you're
gonna walk your feet up

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towards the center of
your mat, nice and slow.

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Feet hip width apart.

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You'll come into a
little rag doll here,

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a little Forward Fold.

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And again, nice slight
bend in the knees here.

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Breathe deep and
feel that big stretch

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in the lower back body
as you bend your knees.

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Connect through your feet,
all four corners,

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grab the elbows and you might
just rock gently side to side

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creating that so
semi, semi-circle?

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Semi-circle.

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Semi-circle or semi-circle?

00:11:52.417 --> 00:11:56.583
Shake the head loose
and then release the arms

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and slowly press
on all four corners

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of the feet to roll it up.

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And root down through
the feet as you rise up.

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Lift the chest, lift the sternum

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and right away, you're gonna
bring the fingertips around

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and interlace behind your back

00:12:17.417 --> 00:12:19.250
and draw the
knuckles down and away,

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open the chest, breathe deep,

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feel this upward current of
energy through the front body

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and allow your
body to respond to that.

00:12:26.750 --> 00:12:28.917
So if the pelvis
is dipping out here

00:12:28.917 --> 00:12:31.041
and you're thinking
upward through the front body,

00:12:31.041 --> 00:12:33.875
bring your hip points all
the way up towards the sky.

00:12:33.875 --> 00:12:36.083
Just kinda bring your
center underneath you.

00:12:36.083 --> 00:12:38.917
And they might open the
throat a little bit here,

00:12:38.917 --> 00:12:42.708
you might find soft easy
movement that feels awesome.

00:12:42.708 --> 00:12:44.583
Take a deep breath in,

00:12:44.583 --> 00:12:47.125
and then exhale, bend the
knees and take your knuckles,

00:12:47.125 --> 00:12:48.166
draw a big rainbow,

00:12:48.166 --> 00:12:49.625
so they actively
reach up towards the sky,

00:12:49.625 --> 00:12:51.291
all the way up and over.

00:12:51.291 --> 00:12:55.834
Big stretch requires big
breath, big inhale and exhale.

00:12:55.834 --> 00:12:58.458
All the way back up.

00:12:58.458 --> 00:13:00.750
Great, then you're gonna cross
the right arm over the left,

00:13:00.750 --> 00:13:02.792
over the body,
give yourself a big hug.

00:13:02.792 --> 00:13:05.208
Inhale, root
down through the feet,

00:13:05.208 --> 00:13:09.041
lift up through
the inner thigh here.

00:13:09.041 --> 00:13:10.500
And then exhale, release.

00:13:10.500 --> 00:13:12.083
Interlace the fingertips behind,

00:13:12.083 --> 00:13:14.125
this time,
opposite thumb on top,

00:13:14.125 --> 00:13:16.417
so reverse your grip and
then draw the knuckles down

00:13:16.417 --> 00:13:18.000
and away again.

00:13:18.000 --> 00:13:19.959
Inhale, lift the chest.

00:13:19.959 --> 00:13:22.708
Lift the throat and draw
your center underneath you.

00:13:22.708 --> 00:13:23.708
Hip points towards the sky.

00:13:23.708 --> 00:13:25.792
This is gonna require
that inner thigh and the quad

00:13:25.792 --> 00:13:27.875
to kind of turn on again.

00:13:27.875 --> 00:13:30.625
See if you can
locate that, just play.

00:13:30.625 --> 00:13:33.083
Maybe lift the toes on this one

00:13:33.083 --> 00:13:34.125
and then here we go.

00:13:34.125 --> 00:13:37.041
Bending the knees,
bringing the heart forward first

00:13:37.041 --> 00:13:39.875
and then down, knuckles
draw up towards the sky.

00:13:39.875 --> 00:13:42.959
Big stretch so
big inhale to support.

00:13:44.917 --> 00:13:47.250
And then exhale,
to press into the heels,

00:13:47.250 --> 00:13:50.500
draw the knuckles back,
heart lifts up,

00:13:50.500 --> 00:13:52.542
release your grip,
feel that flush of energy

00:13:52.542 --> 00:13:55.875
and this time, big hug,
left arm over the right.

00:13:55.875 --> 00:13:56.708
And take a second here

00:13:56.708 --> 00:13:58.375
to draw up through
the arches of the feet.

00:13:58.375 --> 00:14:00.458
So again, feel
that inner thigh lift

00:14:00.458 --> 00:14:03.083
but also to just
feel this embrace.

00:14:03.083 --> 00:14:05.375
Feel this hug.

00:14:08.750 --> 00:14:10.458
Feel the expansion in the lungs,

00:14:10.458 --> 00:14:14.750
the upper back body and
the ribs as you breathe in,

00:14:14.750 --> 00:14:17.000
and exhale, release it out.

00:14:17.000 --> 00:14:20.875
Awesome, inhale, send the
fingertips up high this time.

00:14:20.875 --> 00:14:23.291
Wu-Tang grip today, big inhales.

00:14:23.291 --> 00:14:25.959
You hook the thumbs,
fingertips reach up high

00:14:25.959 --> 00:14:26.792
and then exhale.

00:14:26.792 --> 00:14:28.583
Keep lifting up
through your arches,

00:14:28.583 --> 00:14:30.542
so press in all
four corners of the feet

00:14:30.542 --> 00:14:31.917
especially the outer edges.

00:14:31.917 --> 00:14:34.583
So if you tend to roll
in towards the inner arches,

00:14:34.583 --> 00:14:35.917
press to the outer edges

00:14:35.917 --> 00:14:39.083
and then as if you're in
between two panes of glass,

00:14:39.083 --> 00:14:41.000
just slowly tilt to the left.

00:14:41.000 --> 00:14:44.250
So not a big bump,
but just a slow tilt

00:14:45.250 --> 00:14:48.250
and then lift up
from your pelvic floor.

00:14:48.250 --> 00:14:49.458
And a lot of times in yoga,

00:14:49.458 --> 00:14:51.208
you'll hear someone
say lift the kneecaps.

00:14:51.208 --> 00:14:54.208
Think about engaging the
inner thighs and the quads

00:14:54.208 --> 00:14:56.708
without clenching your glutes.

00:14:58.792 --> 00:15:01.208
And then back up through
center, press through the feet

00:15:01.208 --> 00:15:04.291
re-establish your foundation,
ground through the feet

00:15:04.291 --> 00:15:07.792
and then slowly
sliding to the other side.

00:15:08.792 --> 00:15:10.625
Tuck the chin slightly.

00:15:10.625 --> 00:15:13.583
See if you can lift up
through the inner thigh,

00:15:13.583 --> 00:15:15.750
just a sensation.

00:15:15.750 --> 00:15:18.959
And then slowly bring it back,
palms come together

00:15:18.959 --> 00:15:21.083
and down at the
heart as you breathe out.

00:15:21.083 --> 00:15:24.917
Anjali mudra,
awesome, deep breath in.

00:15:24.917 --> 00:15:27.375
Long breath out.

00:15:27.375 --> 00:15:29.750
Now, resist the
urge to look down.

00:15:29.750 --> 00:15:31.291
You can, of course.

00:15:31.291 --> 00:15:32.625
You're the boss.

00:15:32.625 --> 00:15:34.000
But keep the
palms pressing together

00:15:34.000 --> 00:15:36.208
and this time,
bring the elbows out,

00:15:36.208 --> 00:15:37.792
and then just trust
that the earth is there

00:15:37.792 --> 00:15:39.041
and if you don't
wanna step out wide,

00:15:39.041 --> 00:15:40.500
you can keep the
feet on the ground

00:15:40.500 --> 00:15:42.417
and slowly move your foot out.

00:15:42.417 --> 00:15:46.000
You're just gonna
step out nice and wide.

00:15:46.000 --> 00:15:49.417
Stay connected to
your core for stability.

00:15:49.417 --> 00:15:50.542
It's hard not to look down.

00:15:50.542 --> 00:15:53.875
And then turn your toes just
so they're facing forward

00:15:53.875 --> 00:15:56.500
so feet are nice and parallel.

00:15:56.500 --> 00:15:59.000
And if you're feeling any
pressure on the knees here,

00:15:59.000 --> 00:16:01.875
bring your stance in way in.

00:16:01.875 --> 00:16:04.417
Otherwise, we'll walk it out.

00:16:05.375 --> 00:16:07.000
Alright, so I'm giving
us time to set these up

00:16:07.000 --> 00:16:07.917
because a lot of times,

00:16:07.917 --> 00:16:10.208
what happens with the
knees is we just get rushed

00:16:10.208 --> 00:16:12.834
into doing something in a
public class or even at home

00:16:12.834 --> 00:16:15.375
or we just haven't
trained our mind to consider

00:16:15.375 --> 00:16:16.542
the nuance of things

00:16:16.542 --> 00:16:18.041
and we're just setting ourself,

00:16:18.041 --> 00:16:19.875
we're not setting ourselves up.

00:16:19.875 --> 00:16:22.708
So there's a lacking
of setting ourself up

00:16:22.708 --> 00:16:25.083
for a strong
foundation in the posture

00:16:25.083 --> 00:16:28.417
which can put a lot of
pressure on the joints.

00:16:28.417 --> 00:16:30.291
And if you're
dealing with an injury

00:16:30.291 --> 00:16:32.458
or something and
healing, forget about it.

00:16:32.458 --> 00:16:34.166
So take your time.

00:16:34.166 --> 00:16:35.583
Toes are pointing forward,

00:16:35.583 --> 00:16:37.375
lift up from the
arches of the feet,

00:16:37.375 --> 00:16:39.792
engage the inner thigh
in the quad that we did

00:16:39.792 --> 00:16:42.250
when we're doing that
little beginning exercise.

00:16:42.250 --> 00:16:45.625
Lengthen tailbone down
without clinching the glutes.

00:16:45.625 --> 00:16:47.792
So it's not just a
tightness and the gripping,

00:16:47.792 --> 00:16:51.500
we're activating hugging
muscle to bone with awareness.

00:16:51.500 --> 00:16:52.750
So lengthen tailbone down.

00:16:52.750 --> 00:16:55.291
Just play with that here.

00:16:55.291 --> 00:16:58.625
Not so much here but right here.

00:16:58.625 --> 00:17:00.041
And then hands
come back to the heart,

00:17:00.041 --> 00:17:03.250
elbows out wide,
whenever you are ready,

00:17:03.250 --> 00:17:05.708
or maybe you're already there.

00:17:05.708 --> 00:17:07.208
So again, think up,

00:17:07.208 --> 00:17:09.208
we're kinda
zipping up from the arches,

00:17:09.208 --> 00:17:11.416
we're lifting up from the
inner thighs, inner groins

00:17:11.416 --> 00:17:13.666
and we'll continue that
motion from the lower body

00:17:13.666 --> 00:17:14.750
all the way up
through the spine.

00:17:14.750 --> 00:17:16.541
So lift up
through the pelvic floor.

00:17:16.541 --> 00:17:19.500
Imagine it rising, rising,
rising all the way to the crown.

00:17:19.500 --> 00:17:22.000
Posture is nice and long,
spine lengthen.

00:17:22.000 --> 00:17:25.333
Inhale in, exhale,
slight bend in the knees,

00:17:25.333 --> 00:17:27.040
claw through the
outer edges of the feet

00:17:27.040 --> 00:17:30.041
and slowly just
send your heart forward.

00:17:30.041 --> 00:17:31.667
And then come back.

00:17:31.667 --> 00:17:33.708
However far you made is good.

00:17:33.708 --> 00:17:35.917
Inhaling again and
exhale, draw the navel in.

00:17:35.917 --> 00:17:37.750
Connect to your center,
your core stability

00:17:37.750 --> 00:17:39.959
and come forward.

00:17:39.959 --> 00:17:42.333
Oh yeah, and then come back.

00:17:42.333 --> 00:17:44.041
And then one more time,
maybe you go a little further

00:17:44.041 --> 00:17:45.125
and maybe not
listen to your body.

00:17:45.125 --> 00:17:47.208
Draw the navel in and up.

00:17:48.417 --> 00:17:50.083
Maybe you come all the way down,

00:17:50.083 --> 00:17:52.667
we're here for three
breaths wherever you are.

00:17:52.667 --> 00:17:54.417
So the goal is to
kind of challenge you

00:17:54.417 --> 00:17:57.125
to keep the inner
thigh engaged here,

00:17:57.125 --> 00:17:59.667
pressing into the
outer edges of the feet.

00:17:59.667 --> 00:18:02.375
Creating stability and
strength around the knee.

00:18:02.375 --> 00:18:03.750
Breathing deep.

00:18:08.125 --> 00:18:09.500
And then you're
gonna bend the knees

00:18:09.500 --> 00:18:12.125
and really find that
connection from the ground up.

00:18:12.125 --> 00:18:16.542
So work from the ground
up to rise up nice and slow.

00:18:16.542 --> 00:18:18.458
And if the legs are
tired here and you feel weak,

00:18:18.458 --> 00:18:21.000
no, the legs are tired
because you're waking up,

00:18:21.000 --> 00:18:25.708
not just the muscular body but
the energetic body as well.

00:18:25.708 --> 00:18:27.875
Alright, turn the
left toes in very gently.

00:18:27.875 --> 00:18:29.542
Keep the left
inner thigh engaged.

00:18:29.542 --> 00:18:31.834
In fact, bring your left
hand to your left inner thigh

00:18:31.834 --> 00:18:35.125
and just give it a pat
to kind of feel, oh yeah.

00:18:35.125 --> 00:18:38.375
What does it take
to engage that muscle?

00:18:38.375 --> 00:18:39.375
Alright, and then
after you've done that

00:18:39.375 --> 00:18:41.458
for like an
awkward amount of time,

00:18:41.458 --> 00:18:45.041
then you can stop and
turn the right toes forward.

00:18:45.041 --> 00:18:46.375
And then we're
gonna nice and slow,

00:18:46.375 --> 00:18:50.375
we're gonna track the
knee over the middle toe.

00:18:50.375 --> 00:18:52.041
Okay so, open up here

00:18:52.041 --> 00:18:53.625
and now we're
engaging both inner thighs.

00:18:53.625 --> 00:18:55.375
Give them both a pat.

00:18:56.333 --> 00:18:57.708
Beautiful.

00:18:57.708 --> 00:18:59.500
And we'll come to Warrior II.

00:18:59.500 --> 00:19:00.875
So we're hugging
that right femur in,

00:19:00.875 --> 00:19:03.000
we're making sure we
can always see that big toe,

00:19:03.000 --> 00:19:05.917
we're engaging both inner
thighs finding that inner lift

00:19:05.917 --> 00:19:07.667
for the inner groin.

00:19:07.667 --> 00:19:08.875
Benji, you're being funny today.

00:19:08.875 --> 00:19:11.166
And then we'll
come into Warrior II.

00:19:11.166 --> 00:19:13.625
So, I find for people

00:19:13.625 --> 00:19:16.542
who are trying to build
stability and strengthen knees,

00:19:16.542 --> 00:19:20.125
going that super wide
stance isn't really helpful.

00:19:20.125 --> 00:19:21.917
You can work your way there.

00:19:21.917 --> 00:19:25.250
So notice my stance
is a bit short today.

00:19:25.250 --> 00:19:27.333
Making sure I can
see that front big toe,

00:19:27.333 --> 00:19:29.166
left toes are turned in.

00:19:29.166 --> 00:19:32.959
I'm gonna breathe here,
relax the shoulders,

00:19:33.667 --> 00:19:36.750
and just inquire.

00:19:36.750 --> 00:19:38.792
Strength in the legs.

00:19:38.792 --> 00:19:39.917
We're here for five,

00:19:39.917 --> 00:19:41.417
front knee over front ankle.

00:19:41.417 --> 00:19:44.208
Four, lengthen
tailbone down, hips up.

00:19:44.208 --> 00:19:48.417
Three, two, one then take the
right fingertips up and over.

00:19:48.417 --> 00:19:51.166
Peaceful Warrior, press into
the outer edges of both feet,

00:19:51.166 --> 00:19:53.542
inhale, lift your
chest and then exhale,

00:19:53.542 --> 00:19:55.083
Extended Side Angle.

00:19:55.083 --> 00:19:56.500
Keep hugging it in.

00:19:56.500 --> 00:19:59.000
Hugging the right thigh bone in.

00:19:59.000 --> 00:20:00.583
You're gonna send
the right fingertips,

00:20:00.583 --> 00:20:02.083
excuse me, left
fingertips to the sky

00:20:02.083 --> 00:20:04.125
and right elbow
can come on to that

00:20:04.125 --> 00:20:05.750
but you're wanting to
keep your core strength

00:20:05.750 --> 00:20:07.250
not press into that knee.

00:20:07.250 --> 00:20:09.959
What good does that do?

00:20:09.959 --> 00:20:12.792
Awesome, then left fingertips
reach up towards the sky,

00:20:12.792 --> 00:20:14.166
bring you back up to center,

00:20:14.166 --> 00:20:16.458
palms come
together at the heart.

00:20:16.458 --> 00:20:18.542
Toes turned
facing forward again,

00:20:18.542 --> 00:20:20.708
we take a deep breath in,
lengthen tailbone down,

00:20:20.708 --> 00:20:23.417
heart lifts up and exhale,

00:20:23.417 --> 00:20:25.500
relax the shoulders.

00:20:25.500 --> 00:20:26.583
Awesome.

00:20:26.583 --> 00:20:28.000
Turn the right toes in,

00:20:28.000 --> 00:20:31.000
press into the outer
edge of that right foot,

00:20:31.000 --> 00:20:32.333
engage the right inner thigh.

00:20:32.333 --> 00:20:34.125
So the power of
these warrior posture's

00:20:34.125 --> 00:20:38.083
coming from the back leg and
we turn the left toes out,

00:20:38.083 --> 00:20:41.083
front knee over front ankle,
lengthen tailbone down,

00:20:41.083 --> 00:20:42.250
hip points up.

00:20:43.708 --> 00:20:46.000
Make sure you can
see that front big toe

00:20:46.000 --> 00:20:48.041
and then really
engage the inner thighs.

00:20:48.041 --> 00:20:50.583
So much of their
drawing zipping up and in.

00:20:50.583 --> 00:20:54.083
Lengthening tailbone down.

00:20:55.875 --> 00:20:57.792
Just take a couple
moments to feel it out here

00:20:57.792 --> 00:21:02.542
and when you're ready, find
your arms Virabhadrasana II.

00:21:02.542 --> 00:21:05.583
And again,
today, shorter stance.

00:21:05.583 --> 00:21:09.458
If you don't have weak knees
or excuse me, sensitive knees,

00:21:09.458 --> 00:21:11.917
then you can go wide.

00:21:11.917 --> 00:21:14.083
But I'm just trying
to pull it back a little

00:21:14.083 --> 00:21:15.625
for those who are
wanting to continue

00:21:15.625 --> 00:21:17.708
to deepen their practice.

00:21:20.667 --> 00:21:22.500
Find that engagement.

00:21:22.500 --> 00:21:24.291
So there's no point in
hitting the pose or the mark

00:21:24.291 --> 00:21:27.792
if you know, it's
not doing the body good.

00:21:29.208 --> 00:21:32.375
And take
one more breath here.

00:21:35.000 --> 00:21:36.125
Five, four, three, two, one.

00:21:36.125 --> 00:21:38.000
Left fingertips
reach forward up and back.

00:21:38.000 --> 00:21:40.041
Peaceful Warrior,
try to keep this length

00:21:40.041 --> 00:21:43.542
through the right
side body all the way up.

00:21:43.542 --> 00:21:45.291
Front knee stays bent.

00:21:45.291 --> 00:21:48.333
Strong and engaged through
the inner thigh, inner groin.

00:21:48.333 --> 00:21:50.500
Take a big stretch, big breath,

00:21:50.500 --> 00:21:51.917
and then here we go, lifting up.

00:21:51.917 --> 00:21:53.333
Keep the lift up all the way

00:21:53.333 --> 00:21:55.417
so we're not
crashing into the joints.

00:21:55.417 --> 00:21:57.083
Extended Side Angle.

00:21:58.708 --> 00:22:01.375
Right fingertips
to the sky this time.

00:22:01.375 --> 00:22:02.583
And then just
notice the awareness

00:22:02.583 --> 00:22:05.333
since this whole video's
about being kind to the knees.

00:22:05.333 --> 00:22:07.708
Notice if you're kinda
crashing down into your knees

00:22:07.708 --> 00:22:10.667
or if you can draw
strength from the earth.

00:22:10.667 --> 00:22:12.792
I mean this is a warrior
sequence for heaven's sakes.

00:22:12.792 --> 00:22:14.834
So reach for the sky.

00:22:14.834 --> 00:22:16.208
Strong and steady.

00:22:16.208 --> 00:22:17.875
You won't even
need this in time.

00:22:17.875 --> 00:22:21.375
When you build strength,
you'll be able to hover.

00:22:21.375 --> 00:22:25.500
No extra pressure on the
knee, just strong and stable.

00:22:25.500 --> 00:22:27.041
And then to come up,
reach the right fingertips

00:22:27.041 --> 00:22:30.041
all the way up to the sky,
smile just a little bit

00:22:30.041 --> 00:22:31.625
and we'll come all
the way back hands,

00:22:31.625 --> 00:22:34.417
Anjali Mudra at the
heart, toes pointing forward.

00:22:34.417 --> 00:22:38.000
Deep breath in,
exhale, release everything,

00:22:39.000 --> 00:22:41.291
and you're just gonna step the
feet together nice and slow.

00:22:41.291 --> 00:22:42.667
Try not to look down,
feet together,

00:22:42.667 --> 00:22:45.208
really together, really
together, really together.

00:22:45.208 --> 00:22:48.291
Take a deep
breath in, Mountain Pose.

00:22:48.291 --> 00:22:51.291
Exhale, release
the fingertips down.

00:22:52.959 --> 00:22:54.417
And see if you can
zip up the legs here

00:22:54.417 --> 00:22:55.625
and spread weight evenly

00:22:55.625 --> 00:22:57.166
through all four
corners of the feet,

00:22:57.166 --> 00:23:00.000
knowing that that information
travels up to the knees

00:23:00.000 --> 00:23:03.375
to the hips,
to the heart, the shoulders

00:23:03.375 --> 00:23:05.458
and up through the crown.

00:23:07.125 --> 00:23:08.959
Take a deep breath in.

00:23:09.875 --> 00:23:12.166
Now long exhale out.

00:23:12.166 --> 00:23:15.625
And then inhale,
the reach for the sky.

00:23:15.625 --> 00:23:17.875
And then exhale
slowly all the way down.

00:23:17.875 --> 00:23:19.375
If you need to step
the feet hip-width apart,

00:23:19.375 --> 00:23:23.542
here you can bend the knees
as generously as you need to.

00:23:23.542 --> 00:23:27.542
And plant the palm,
step it back one Plank Pose.

00:23:29.125 --> 00:23:30.458
Alright, in your Plank Pose,

00:23:30.458 --> 00:23:32.708
reach the heels back,
press away from your yoga mat,

00:23:32.708 --> 00:23:34.875
try to keep the hips
where they are in space

00:23:34.875 --> 00:23:37.750
and touch the left fingertips
to the right shoulder.

00:23:37.750 --> 00:23:38.875
Then bring the left hand down

00:23:38.875 --> 00:23:41.166
and touch to the right
fingertips to the left shoulder

00:23:41.166 --> 00:23:43.041
and now back and forth,
gaze straight down,

00:23:43.041 --> 00:23:44.667
you're gonna try
to keep your hips

00:23:44.667 --> 00:23:45.542
where they are in space.

00:23:45.542 --> 00:23:47.750
Super core strengthener here.

00:23:47.750 --> 00:23:50.125
Breathing deep, you got it.

00:23:50.125 --> 00:23:51.458
And even it out.

00:23:53.625 --> 00:23:55.250
And then slowly release.

00:23:55.250 --> 00:23:57.792
Awesome, you're just
gonna come on to your bum.

00:23:57.792 --> 00:23:59.750
Send the legs out wide.

00:24:00.750 --> 00:24:01.583
Yay!

00:24:02.542 --> 00:24:05.750
And if you have a block,
you're gonna grab the block now

00:24:05.750 --> 00:24:07.959
and then we're all gonna
come to lie flat on our back

00:24:07.959 --> 00:24:09.583
with the feet on the ground.

00:24:09.583 --> 00:24:12.000
So take your time getting there.

00:24:12.000 --> 00:24:13.458
Wipe any sweat off your brow,

00:24:13.458 --> 00:24:17.625
take a nice big refreshing
inhale in through the nose

00:24:17.625 --> 00:24:20.458
and out through
the nose or mouth.

00:24:21.875 --> 00:24:25.375
So we're ending
with a little Bridge,

00:24:26.458 --> 00:24:29.125
twist, relaxed sequence.

00:24:29.125 --> 00:24:31.208
So the thing about
Bridge is if you don't know

00:24:31.208 --> 00:24:33.208
what Setu Bandha
or our Bridge Pose is,

00:24:33.208 --> 00:24:34.583
go ahead and
watch me the first time

00:24:34.583 --> 00:24:36.291
because it's
not the type of pose

00:24:36.291 --> 00:24:39.875
where you wanna look at
the video when you're in it.

00:24:39.875 --> 00:24:43.000
It can cause a little
bit of harm to the spine

00:24:43.000 --> 00:24:44.625
and that's the opposite

00:24:44.625 --> 00:24:46.625
of what we're
trying to do here, y'all.

00:24:46.625 --> 00:24:49.125
So bring the heels up,
fingertips are gonna reach down

00:24:49.125 --> 00:24:52.750
and this is a nice little
marker, heels to the fingers.

00:24:52.750 --> 00:24:55.166
And if you have a
block or something

00:24:55.166 --> 00:24:58.750
that you can
bring between your legs,

00:24:58.750 --> 00:25:00.542
then you're gonna go
ahead and use it today

00:25:00.542 --> 00:25:02.834
so you can squeeze
and feel that inner thigh

00:25:02.834 --> 00:25:04.458
engaging once again.

00:25:04.458 --> 00:25:07.166
And again, you can practice
this today or once a week

00:25:07.166 --> 00:25:08.583
but remember to take
these things with you

00:25:08.583 --> 00:25:11.917
into other practices.
This is for everybody.

00:25:13.166 --> 00:25:15.125
So the knees aren't splaying
wide when I have the block.

00:25:15.125 --> 00:25:16.750
It's nice a little reminder,

00:25:16.750 --> 00:25:17.875
but if you don't have the block,

00:25:17.875 --> 00:25:20.917
put in a little imaginary
block in between your thighs.

00:25:20.917 --> 00:25:23.291
And then so important,

00:25:23.291 --> 00:25:26.000
a lot of joint issues, you know,

00:25:26.000 --> 00:25:29.083
they stem from the
foundation of whatever it is,

00:25:29.083 --> 00:25:30.667
so the hands for the wrists,

00:25:30.667 --> 00:25:32.875
the feet for the
ankles and the knees.

00:25:32.875 --> 00:25:36.500
So find that foot
to earth connection.

00:25:36.500 --> 00:25:37.333
Burabanda.

00:25:39.041 --> 00:25:40.750
And really root down
through the ball joint

00:25:40.750 --> 00:25:42.583
in that big toe,
ball joint of the pinky toe

00:25:42.583 --> 00:25:44.333
and the back two
corners the heels,

00:25:44.333 --> 00:25:45.917
then squeeze your block.

00:25:45.917 --> 00:25:48.834
Use your hands to guide you.

00:25:48.834 --> 00:25:51.291
I'm gonna scoop the
tailbone up and nice and slow

00:25:51.291 --> 00:25:52.250
from the feet.

00:25:52.250 --> 00:25:54.041
So often, we think
about hips lifting up.

00:25:54.041 --> 00:25:56.250
Really pay
attention to your feet.

00:25:56.250 --> 00:25:57.625
Pressing your feet so much

00:25:57.625 --> 00:26:00.458
so that the hips
start to lift up.

00:26:01.375 --> 00:26:02.750
And we're pressing evenly

00:26:02.750 --> 00:26:04.208
through all four
corners of the feet

00:26:04.208 --> 00:26:06.625
and really pay
attention to the nuance there.

00:26:06.625 --> 00:26:07.917
We tend to forget about the feet

00:26:07.917 --> 00:26:10.625
and just really try
to get to this bind.

00:26:10.625 --> 00:26:12.917
So really lift up,
feel the nuance

00:26:12.917 --> 00:26:16.125
and feel the block
as you lift the hips,

00:26:16.125 --> 00:26:19.542
the inner thighs engage
to stabilize, to strengthen.

00:26:19.542 --> 00:26:22.375
Then send the
shin bones forward,

00:26:22.375 --> 00:26:25.708
hug the femur in,
lift the hip points up high

00:26:25.708 --> 00:26:26.875
and see if you can do this.

00:26:26.875 --> 00:26:28.667
Here's here's the kicker,

00:26:28.667 --> 00:26:31.917
without clenching the glutes.

00:26:31.917 --> 00:26:35.375
See if you can
engage the inner thigh.

00:26:35.375 --> 00:26:37.750
Obviously, we're toning the quad

00:26:37.750 --> 00:26:40.333
without clenching the glutes.

00:26:40.333 --> 00:26:43.375
Press the palms
into the earth, inhale

00:26:43.375 --> 00:26:46.083
and then exhale,
lift your chest to your chin

00:26:46.083 --> 00:26:47.250
and your chin to the sky.

00:26:47.250 --> 00:26:49.583
Should feel awesome.

00:26:49.583 --> 00:26:51.917
And release everything down.

00:26:53.208 --> 00:26:55.750
Awesome, take a
little break, sigh it out.

00:26:55.750 --> 00:26:57.083
Close your eyes.

00:27:01.041 --> 00:27:01.875
And one more time,

00:27:01.875 --> 00:27:04.750
I'm gonna talk less but I
want you to really try to find

00:27:04.750 --> 00:27:07.083
where the muscles turn on.

00:27:07.083 --> 00:27:08.875
See if you can
soften through the glutes

00:27:08.875 --> 00:27:10.750
and this time, if you
wanna take the bind, you can.

00:27:10.750 --> 00:27:13.041
Some strong focus on
the feet, here we go.

00:27:13.041 --> 00:27:15.250
Inhale, lifting you up.

00:27:15.250 --> 00:27:18.125
Listen to the sound of your
breath, squeeze your block

00:27:18.125 --> 00:27:20.125
or your imaginary block.

00:27:21.250 --> 00:27:22.959
Shins forward, hug the femur in,

00:27:22.959 --> 00:27:26.125
lift the hip points up high.

00:27:26.125 --> 00:27:29.250
Chest to chin, chin to the sky.

00:27:30.291 --> 00:27:32.792
Maybe you walk the
shoulder blades underneath.

00:27:32.792 --> 00:27:34.875
Engage the inner thigh.

00:27:46.667 --> 00:27:50.458
Keep uncovering,
keep adding too, subtracting.

00:27:50.458 --> 00:27:52.417
Pay attention,

00:27:52.417 --> 00:27:54.125
again, to the nuance.

00:27:56.291 --> 00:27:59.166
And then slowly release
the bind if you have it,

00:27:59.166 --> 00:28:03.500
and bring it down nice
and slow and with control.

00:28:03.500 --> 00:28:06.875
So another thing I will add is

00:28:06.875 --> 00:28:11.250
a lot of times,
things happen with the knees,

00:28:11.250 --> 00:28:13.166
in between poses.

00:28:13.166 --> 00:28:15.250
Not during but the
consciousness in between.

00:28:15.250 --> 00:28:16.125
Take your block.

00:28:16.125 --> 00:28:17.625
You're gonna
bring it to the side

00:28:17.625 --> 00:28:20.542
or you can bring it to
your head for a pillow,

00:28:20.542 --> 00:28:23.583
and then we're
gonna come to that,

00:28:23.583 --> 00:28:26.333
nice Supta Baddha Konasana.

00:28:26.333 --> 00:28:29.208
Again, so knees wide,
soles of the feet together,

00:28:29.208 --> 00:28:31.667
hands on the hips, breathe deep.

00:28:31.667 --> 00:28:33.166
Let everything go.

00:28:39.750 --> 00:28:40.583
We're almost done here,

00:28:40.583 --> 00:28:44.750
so really activate the
breath, take your vitamins.

00:28:47.125 --> 00:28:49.083
Nice control of your breath.

00:28:49.083 --> 00:28:50.917
Slowing it down.

00:28:50.917 --> 00:28:52.750
Can completely change your day

00:28:52.750 --> 00:28:54.417
and maybe your life.

00:28:55.875 --> 00:28:57.333
So use this time with me

00:28:57.333 --> 00:28:59.250
and with everyone
else who's practicing this

00:28:59.250 --> 00:29:02.041
around the
world to just check in

00:29:02.041 --> 00:29:04.708
before we get up off the mat.

00:29:04.708 --> 00:29:07.708
And we'll do that
by breathing deep.

00:29:09.375 --> 00:29:11.208
Use your hands to
slowly guide the thighs,

00:29:11.208 --> 00:29:12.458
the knees together.

00:29:12.458 --> 00:29:14.250
We'll just take a nice
easy twist of your choice

00:29:14.250 --> 00:29:17.834
so you can do one
knee and cross it over

00:29:17.834 --> 00:29:20.708
or you do both
knees and cross it over.

00:29:20.708 --> 00:29:24.083
Take the arms wide,
breathe deep,

00:29:24.083 --> 00:29:26.667
just to restore the spine here.

00:29:31.750 --> 00:29:34.083
And then take it
to the other side,

00:29:34.083 --> 00:29:36.333
even it out, nice and slow.

00:29:42.834 --> 00:29:44.208
And then we'll
come back to center.

00:29:44.208 --> 00:29:45.625
You're gonna take your bolster,

00:29:45.625 --> 00:29:48.041
you're gonna bring it
back underneath the thighs,

00:29:48.041 --> 00:29:52.166
excuse me, the legs,
excuse me, the knees.

00:29:52.166 --> 00:29:53.125
So back to where we started.

00:29:53.125 --> 00:29:56.959
Feel that support
and just feel, oh yeah.

00:29:56.959 --> 00:30:01.125
This permanent problem maybe
doesn't have to be permanent.

00:30:02.166 --> 00:30:04.583
My body is amazing.

00:30:04.583 --> 00:30:06.375
The mind is powerful.

00:30:13.750 --> 00:30:17.083
Come to a place where you
can relax for a few breaths.

00:30:18.583 --> 00:30:19.959
Honoring this time and space

00:30:19.959 --> 00:30:22.708
that you have
taken for yourself.

00:30:24.083 --> 00:30:25.041
Relax everything.

00:30:25.041 --> 00:30:28.834
Soles of the feet
all the way to the crown.

00:30:28.834 --> 00:30:30.166
Close your eyes.

00:30:40.500 --> 00:30:42.417
And bring the palms
together nice and slow

00:30:42.417 --> 00:30:45.667
at your heart, we honor
the light within ourselves

00:30:45.667 --> 00:30:50.500
and see that in each
other by finishing our practice

00:30:50.500 --> 00:30:52.208
with a bow.

00:30:52.208 --> 00:30:54.792
Tuck the chin, a reverence.

00:30:55.750 --> 00:30:56.834
Namaste.

00:30:58.583 --> 00:31:01.250
(upbeat music)