WEBVTT

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hey everyone welcome to yoga with

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Adriene I am Adriene and today we have a

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yummy practice for you a yoga for

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strength and focus this is a strong

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practice that balances the body asks you

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to ground down but also find stretch and

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lengthen this is great if you're going

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back to school if you're starting a new

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job or you're just needing to calm your

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crazy monkey mind this is a fun practice

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so let's get into our bare feet yay and

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hop on the mat for yoga for strength and

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focus

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hi my friends so we're going to begin

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today in a cross-legged position I'm

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sitting on a little blanket here a

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little towel you can too if you like

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because we're gonna start our practice

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with a little pranayama often it's hard

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to just even get settled in so don't be

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so hard on yourself because you're

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feeling distracted if you're feeling

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like oh I don't know if I have time for

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this video let's just get started and

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you'll see what you have time for you

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might surprise yourself

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and make the time so that you can

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benefit from the nutrients of your

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practice and focus in and whatever it is

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you need to do next okay so we can come

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cross-legged here or I'm gonna come into

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a little Sid Dawson just one leg in

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front of the other whatever it feels

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best as you sit up nice and tall

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and take a second to inhale draw the

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shoulders up to the ears take a deep

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breath in and on an exhale glide the

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shoulder blades down the back two more

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just like that we inhale lift the

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shoulders shrug them up towards it your

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squeeze squeeze squeeze and exhale

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tagging a little bit of weight in the

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elbows and one more time we inhale reach

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up and maybe circling the shoulders or

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what I've done back at this time as we

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open up through the chest and begin to

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notice your breath

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so again just take a moment to get

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settled in we're going to start with

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nadi shodhana or alternate nostril

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breathing which if you're like so what

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we do have a video for that you breaks

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it down and you can grow that practice

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and how to do not eat or don't out on

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its own maybe now maybe you pause this

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video and do it now or another time I'll

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walk you through it now though as we

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take the right palm out in front we're

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gonna bring the three middle fingers in

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today so we're kind of doing a hang

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loose which you might might consider so

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if you're feeling stressed out or we

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have a lot going on maybe you're

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starting the school year or you're

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starting a new job just remember this a

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little goes a long way this moment's

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going to pay off so stick with your

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breath as we bring the thumb to the

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right nostril now here I'm going to take

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a deep breath in through the left

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nostril

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then after that inning I'm gonna plug it

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with the pinky you can also use the ring

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finger here either one and then exhale

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out through the right nostril inhale in

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through the right nostril then we seal

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it with the right thumb and exhale out

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through the left alternate nostril

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breathing couple moments here

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if you're new to this again we have a

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video where you can check it out

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pranayama series otherwise you basically

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inhaling in through a nostril sealing it

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switching to the alternate nostril as

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you exhale and then inhaling in through

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that same gospel this can be a little

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confusing at first little Yoga for the

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brain right away sharpening the brain

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but essentially each time you in here in

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inhale each time you inhale each time

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you inhale you're switching and feeling

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so even if you get off a little bit my

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friends keep it going a couple more

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times here and if you want to go ahead

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and drop it all together with your - -

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in your head or you just are new to the

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practice and just take a couple nice

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long smooth deep breaths extending the

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inhalation and extending the exhale so

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they're really nice and long

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and if you're still doing alternate

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nostril go ahead and even and out and

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then together we'll release the hands

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palms face up as we take a deep breath

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in through the nose open the eyes and

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exhale out through the mouth

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great clap the palms together die up

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overhead we inhale reach it up

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stretching through the side body now

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we're gonna interlace the fingertips and

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just with knuckles here we're gonna just

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take a couple moments side to side keep

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it calm stretching out the side body so

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if you've been working at a computer or

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you've just been on the couch summertime

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whatever you're transitioning out of

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take a second here to lift your heart

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and stretch your sides nice organic

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movement left to right keep the heart

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lifted the hearts gonna want to collapse

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here so sit up nice and tall again it

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helps if you're sitting up on a little

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blankie or block or towel here not block

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towel but block or towel and then the

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arms begin to get a little bit tired but

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we take two more breaths here we got

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this and then we slowly rain it down

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awesome my friends now take your palms

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stretch them spread them wide like

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starfish here and dive forward onto all

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fours go ahead and move that blankie or

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that towel to the side and we'll just

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take a second here to warm up the spine

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flowing with the breath cat cow

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inhale belly drops shoulders draw away

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from the ears we press away from the

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earth as you open your heart take a

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second here to check in with the neck

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deep breath in and exhale curling the

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tailbone under arching the back like a

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black Halloween cut here again press

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away from the earth

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on your next breath in inhale scoop the

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belly heart shines for deep breath in

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and exhale checking in with the spine

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stretching the skin of the back pressing

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away from your yoga mat and one more

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time inhale scooping the belly heart

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shines forward press into all 10

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knuckles here really press into the tops

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of the feet strong extend through the

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crown of the head and on an exhale start

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at the tail bone travel up through the

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spine again press away from your yoga

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mat it's like step away from the vehicle

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hmm then well inhale come back to

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tabletop position walk the palms forward

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curl the toes under and nice and slow

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keep the knees bent well lift the tail

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up to our first downward dog together

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pedal the feet all the shoulders away

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from the ears remember a little goes a

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long way so don't decide where it ends

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if you're busy or you're back to school

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chances are you're like oh I don't know

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if I really have time for this but I

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encourage you invite you if you can to

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make time this is gonna save you time in

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the long run I believe taking this time

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for your body and the mind to connect a

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fresh blood fresh oxygen good for the

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brain as we press into all 10 knuckles

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here for one more deep breath in and

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then a long exhale out through the mouth

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downward facing dog now we'll bend the

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knees generously and we're gonna walk it

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up towards the front edge so go for a

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nice slow walk here you might even cross

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the ankles one in front of the other

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checking with the feet eventually coming

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up onto the fingertips and situating

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yourself at the front of your mat in a

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nice juicy forward fold bend the knees

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as generously as you need to and relax

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the weight of the head over clasp the

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elbows if that feels good finding that

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stretch in the lower back and we breathe

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a couple more breaths here make sure if

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you're looking at the video here go

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ahead and take a second to really let

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the crown of the head drop down pressing

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into all four corners of the feet

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checking in with the legs again taking

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this moment for ourselves connecting

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mind body and heart or spirit again this

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is going to save us time I think in the

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long run by taking this time to nurture

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the body focus the mind and let go of

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any unnecessary anxiety tension stress

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in the body one more breath here I'm

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going to on an exhale or release the

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fingertips press into the all pressing

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into the foundation sorry my eyes closed

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I was getting all that out press into

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the foundation or press into all four

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corners of the feet fingertips can touch

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the tops of the legs here as you slowly

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roll it up into mountain nice and

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mindful on the feet you can peek at the

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video here but just trust yourself

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rolling up to stand up nice and tall and

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when you arrive we have a moment of

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freestyle here where you can loop the

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shoulders maybe draw a couple circles

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with the nose hanging your hair back

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takes your drawstring whatever you need

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to do and then we bring it back home

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inhale deep breath in exhale out through

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the mouth

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inhale lengthen through the crown of the

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head stand up nice and tall and exhale

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drawing the shoulder blades down the

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backside great on your next breath in

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spread those palms wide again in inhale

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reach it all the way up biceps by the

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ears deep breath in here volcano pose

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exhale press into all four corners of

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the feet inhale maybe tops of the thighs

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spiral in as you lengthen the tailbone

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down and exhale out

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they're feeling tight in the shoulders

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here go ahead and widen your hands palms

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facing each other like you're holding a

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big beach ball or something up over your

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head one more breath here and exhale out

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through the mouth

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great Ennio carve a line with your nose

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look up once again we clap the palms

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together here giant Emma stay and exhale

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down through the midline bend your knees

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great inhale lift to flat back so

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fingertips can be on the mat palms on

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the shins or palms on the thighs as we

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loop the shoulders in anyhow halfway

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lift exhale soften and release

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great fingertips to the mat now as we

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step or hop it back to plank

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don't panic stepping it back to plank

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palms come to the earth we take a couple

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seconds here to bend the knees and pedal

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it out so it's not just about this push

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push up push up position as much as it

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is also about connecting and focusing in

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on the task at hand no yoga robots here

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about finding a little movement so pin

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it pedal the feet bend your knees press

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away from the earth we'll take one more

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breath in here broaden through the

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shoulder blades you got this then we'll

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come to a full plank here or you can

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lower the knees so we can be here at

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half push-up or full push-up here as you

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inhale if you're in full push-up send

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your gaze forward onto the tiptoes and

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if you're in half half push-up hug the

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elbows into the side body and look

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forward wherever you are

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chaturanga practice as we inhale in

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exhale slowly lower down go ahead and

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lower all the way down to your belly

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palms come under the shoulders we press

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into the tops of the feet and inhale

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soft focus down as we lift up baby Cobra

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stay here check in with the neck press

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into your pubic bone tops of the feet

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again pressing into your yoga mat you

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might find a little sway if this feels

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good you know once you get the hang of

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it you can bring your focus off the

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video and just down in front maybe just

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past your nose focusing in on the breath

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here

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pulling the elbows back great then we'll

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come to Center stillness if you're

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moving inhale inflate maybe grew a

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little taller and exhale release curl

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the toes under press up through that

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plank or that half push-up either one

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then when you're ready navel to spine we

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send it back downward facing dog pedal

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it out deep breath in through the nose

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and exhale out through the mouth

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walk the two big toes together keep the

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palms where they are we'll drop the left

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heel slide the right leg up three-legged

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dog take a deep breath in maybe rotate

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that right ankle one way than the other

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then we'll bend the right knee hug it

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all the way up in towards your heart as

00:14:38.150 --> 00:14:39.680
you shift your weight forward gaze looks

00:14:39.680 --> 00:14:42.620
forward deep breath in here then on an

00:14:42.620 --> 00:14:44.240
exhale we'll step the right foot up into

00:14:44.240 --> 00:14:46.580
our lunge wall and you have an option

00:14:46.580 --> 00:14:48.320
here of lowering that left knee down in

00:14:48.320 --> 00:14:49.730
fact everyone go ahead and lower your

00:14:49.730 --> 00:14:52.930
left knee down here at first yes

00:14:52.930 --> 00:14:55.340
stacking front knee over front ankle we

00:14:55.340 --> 00:14:57.470
take a second here to work it out in

00:14:57.470 --> 00:14:59.930
runners lunge or low lunge when you're

00:14:59.930 --> 00:15:02.290
ready you can lift that back knee

00:15:02.290 --> 00:15:04.550
peeling the right hip crease back making

00:15:04.550 --> 00:15:07.150
sure you have a nice wide stance perhaps

00:15:07.150 --> 00:15:09.230
then everyone check in with the upper

00:15:09.230 --> 00:15:10.610
back body if you're feeling kind of like

00:15:10.610 --> 00:15:15.470
a teenage Mutant Ninja Turtle here don't

00:15:15.470 --> 00:15:16.970
know if I want to give that new movie a

00:15:16.970 --> 00:15:20.060
plug it's not very yogic but yes it is

00:15:20.060 --> 00:15:22.850
because it's honest okay I saw it in LA

00:15:22.850 --> 00:15:27.530
and bad anyway looping the shoulders

00:15:27.530 --> 00:15:29.420
let's get rid of this turtle shell here

00:15:29.420 --> 00:15:30.830
is my point as we loop the shoulders

00:15:30.830 --> 00:15:36.530
inhale shine your heart forward check in

00:15:36.530 --> 00:15:39.020
with the neck keep focusing in on the

00:15:39.020 --> 00:15:42.560
breath take a deep breath in hug the

00:15:42.560 --> 00:15:44.270
inner thighs together navel to spine as

00:15:44.270 --> 00:15:46.310
we plant the palms and send it back to

00:15:46.310 --> 00:15:49.100
plank or half plank deep breath in

00:15:49.100 --> 00:15:51.320
chaturanga or chaturanga practice this

00:15:51.320 --> 00:15:53.090
time we'll inhale lift up to Cobra or

00:15:53.090 --> 00:15:55.070
you can chaturanga to upward facing dog

00:15:55.070 --> 00:15:58.910
take a deep breath in and exhale navel

00:15:58.910 --> 00:16:00.860
comes to the spine and we send it back

00:16:00.860 --> 00:16:01.760
up downward face

00:16:01.760 --> 00:16:03.710
dog bring the two big toes together

00:16:03.710 --> 00:16:05.930
ground down through the right heel and

00:16:05.930 --> 00:16:09.770
when you're ready inhale slide the left

00:16:09.770 --> 00:16:13.850
leg up level the hips rotate that ankle

00:16:13.850 --> 00:16:15.590
if it feels good one way and then the

00:16:15.590 --> 00:16:18.080
other then we'll bend that left knee hug

00:16:18.080 --> 00:16:20.330
it up in towards your heart we're

00:16:20.330 --> 00:16:22.670
stretching through that right foot so

00:16:22.670 --> 00:16:24.320
really spike that right heel towards the

00:16:24.320 --> 00:16:26.390
back as you hug that left knee and look

00:16:26.390 --> 00:16:29.870
forward and on an exhale step it up into

00:16:29.870 --> 00:16:31.670
your lunge again let's everyone

00:16:31.670 --> 00:16:33.530
lower that back knee just for starters

00:16:33.530 --> 00:16:36.860
just to give us a little space and we

00:16:36.860 --> 00:16:38.540
stretch it out so everyone's gonna be

00:16:38.540 --> 00:16:42.200
different here depending on what you've

00:16:42.200 --> 00:16:46.030
been up to what might be in healing

00:16:46.030 --> 00:16:49.240
maybe another workout something you did

00:16:49.240 --> 00:16:53.120
previously this week everyone was just

00:16:53.120 --> 00:16:54.560
like no didn't do anything I'm just

00:16:54.560 --> 00:16:57.710
kidding so every one's gonna be a little

00:16:57.710 --> 00:16:59.570
different so we can kind of just let go

00:16:59.570 --> 00:17:01.160
of what it's supposed to be like and

00:17:01.160 --> 00:17:03.890
finally drop into what it is like

00:17:03.890 --> 00:17:07.190
noticing the sensations stacking front

00:17:07.190 --> 00:17:08.599
knee over front ankle and maybe lift

00:17:08.599 --> 00:17:11.990
that back leg maybe not maybe you save

00:17:11.990 --> 00:17:15.589
that for another day loop the shoulders

00:17:15.589 --> 00:17:17.810
soften your turtle shells your inhale

00:17:17.810 --> 00:17:21.319
look forward deep breath in and exhale

00:17:21.319 --> 00:17:23.660
once again plant the palms we step it to

00:17:23.660 --> 00:17:25.369
plank or half plank we always have

00:17:25.369 --> 00:17:28.010
options here stay focused on your breath

00:17:28.010 --> 00:17:30.860
inhale in lower down to your belly then

00:17:30.860 --> 00:17:33.530
Cobra or chaturanga practice more

00:17:33.530 --> 00:17:36.950
chatter on them choose your own vinyasa

00:17:36.950 --> 00:17:39.020
together we'll meet back downward facing

00:17:39.020 --> 00:17:43.280
dog when you arrive to your deep breath

00:17:43.280 --> 00:17:45.590
in through the nose and a long exhale

00:17:45.590 --> 00:17:47.420
out through the mouth as you drop down

00:17:47.420 --> 00:17:48.770
through your heels doesn't matter if the

00:17:48.770 --> 00:17:51.280
heels are here here here here or here

00:17:51.280 --> 00:17:55.750
just be in the moment with your breath

00:17:56.410 --> 00:17:58.370
great when you're ready bend the knees

00:17:58.370 --> 00:18:00.860
generously step hop or float the feet up

00:18:00.860 --> 00:18:03.530
towards the front edge of your mat make

00:18:03.530 --> 00:18:06.170
adjustments if you need to Luton Astana

00:18:06.170 --> 00:18:09.770
we grab the elbows again and we stretch

00:18:09.770 --> 00:18:13.330
the lower back bend your knees

00:18:17.230 --> 00:18:19.790
great when you feel satisfied release

00:18:19.790 --> 00:18:22.549
the arms and inhale halfway lift

00:18:22.549 --> 00:18:26.660
long beautiful neck here exhale soften

00:18:26.660 --> 00:18:28.900
and bow

00:18:28.900 --> 00:18:31.760
once again we'll roll up just like a rag

00:18:31.760 --> 00:18:33.280
doll tucking the chin into the chest

00:18:33.280 --> 00:18:35.360
fingertips can touch the tops of the

00:18:35.360 --> 00:18:37.790
legs here as we slowly connect to

00:18:37.790 --> 00:18:42.049
sensation and roll back up to mountain

00:18:42.049 --> 00:18:44.299
gray right away inhale reaching the

00:18:44.299 --> 00:18:47.169
fingertips up to volcano deep breath in

00:18:47.169 --> 00:18:49.130
extension through the crown remember

00:18:49.130 --> 00:18:53.559
that space that length in the side body

00:18:53.860 --> 00:18:56.480
so you can think of it as a maybe

00:18:56.480 --> 00:18:58.220
whooshing like an upward current of

00:18:58.220 --> 00:19:00.710
energy in the front body I've talked

00:19:00.710 --> 00:19:03.140
about it as like Marilyn Monroe's skirt

00:19:03.140 --> 00:19:04.990
blowing up in the air which I realize

00:19:04.990 --> 00:19:07.520
that image does not work for everyone

00:19:07.520 --> 00:19:10.190
and that's fine but rushing up through

00:19:10.190 --> 00:19:12.559
the front body to kind of lift through

00:19:12.559 --> 00:19:14.960
the front body and then the back body

00:19:14.960 --> 00:19:17.179
has the opposite that cascading downs or

00:19:17.179 --> 00:19:19.850
lengthening tailbone down tucking the

00:19:19.850 --> 00:19:21.590
pelvis you can find that in her spiral

00:19:21.590 --> 00:19:22.880
the tops of the thighs that we've talked

00:19:22.880 --> 00:19:24.740
about before as well on the foundations

00:19:24.740 --> 00:19:28.880
of yoga and we fill three breaths here

00:19:28.880 --> 00:19:30.470
the arms might begin to get a little bit

00:19:30.470 --> 00:19:32.390
tire will extend through the crown of

00:19:32.390 --> 00:19:34.610
the head drop the shoulders down again

00:19:34.610 --> 00:19:36.590
if you feel tight in the space between

00:19:36.590 --> 00:19:37.940
the ears and the shoulders go ahead and

00:19:37.940 --> 00:19:40.750
widen the palms

00:19:48.190 --> 00:19:50.600
after your third breast all aligned with

00:19:50.600 --> 00:19:52.910
the nose look up palms clap together Jai

00:19:52.910 --> 00:19:55.610
and we come all the way down back

00:19:55.610 --> 00:19:59.120
through the midline a word phone great

00:19:59.120 --> 00:20:01.930
inhale halfway lift mix-and-match choose

00:20:01.930 --> 00:20:04.220
your own adventure here so he can be

00:20:04.220 --> 00:20:08.510
here here here and on an exhale follow

00:20:08.510 --> 00:20:11.030
your breath as you slide it down

00:20:11.030 --> 00:20:12.890
great plant the palms step or hop it

00:20:12.890 --> 00:20:15.020
back to plank don't panic hang in there

00:20:15.020 --> 00:20:18.140
again you can pedal the feet here or if

00:20:18.140 --> 00:20:19.340
you'd like a little more strengthening

00:20:19.340 --> 00:20:21.170
in the court we're gonna draw the right

00:20:21.170 --> 00:20:23.060
knee up towards the heart and then

00:20:23.060 --> 00:20:25.910
switch nice and slow then left knee so a

00:20:25.910 --> 00:20:28.940
variation would be to touch knee to knee

00:20:28.940 --> 00:20:31.010
excuse me knee to earth going back and

00:20:31.010 --> 00:20:31.400
forth

00:20:31.400 --> 00:20:33.320
make sure those wrists are underneath

00:20:33.320 --> 00:20:35.780
the shoulders so we can be here pressing

00:20:35.780 --> 00:20:37.520
up and out of the earth or we can be

00:20:37.520 --> 00:20:42.770
here don't worry about counting don't

00:20:42.770 --> 00:20:46.040
worry about reps here connect to full

00:20:46.040 --> 00:20:48.920
body strength and use your focus gaze

00:20:48.920 --> 00:20:51.830
now straight down to broaden through the

00:20:51.830 --> 00:20:54.800
back of the neck connect with your

00:20:54.800 --> 00:21:07.010
breath yuvan and out then we'll come on

00:21:07.010 --> 00:21:09.560
to the knees knees together take a rest

00:21:09.560 --> 00:21:11.630
rotating the wrist a couple times we'll

00:21:11.630 --> 00:21:13.100
come for just three breaths here

00:21:13.100 --> 00:21:18.590
balasana in the middle nice slow inhales

00:21:18.590 --> 00:21:22.360
and nice long exhalation

00:21:34.960 --> 00:21:37.730
great draw a line with your nose look up

00:21:37.730 --> 00:21:39.590
I should say that you can do downward

00:21:39.590 --> 00:21:41.420
dog instead of Child's Pose in there if

00:21:41.420 --> 00:21:43.610
you're having more active practice let

00:21:43.610 --> 00:21:45.620
that be a resting posture so from

00:21:45.620 --> 00:21:47.990
downward dog or from Child's Pose we'll

00:21:47.990 --> 00:21:52.220
come back to plank take a second

00:21:52.220 --> 00:21:53.179
choose-your-own-adventure

00:21:53.179 --> 00:21:55.130
your vinyasa I they're practicing china

00:21:55.130 --> 00:21:58.929
Ranga here or moving through your flow

00:21:58.929 --> 00:22:01.460
together we'll meet downward facing dog

00:22:01.460 --> 00:22:03.740
bring the two big toes together take a

00:22:03.740 --> 00:22:05.380
deep breath in through the nose and

00:22:05.380 --> 00:22:08.290
exhale out through the mouth

00:22:08.290 --> 00:22:10.850
anchor drop down through the left heel

00:22:10.850 --> 00:22:12.530
as you slide the right leg up

00:22:12.530 --> 00:22:14.809
three-legged dog this time we'll bend

00:22:14.809 --> 00:22:16.790
the right knee think up and over as you

00:22:16.790 --> 00:22:18.800
take your gaze just above and beyond

00:22:18.800 --> 00:22:20.840
your mat and kiss right knee to right

00:22:20.840 --> 00:22:23.270
elbow deep breath in and exhale

00:22:23.270 --> 00:22:25.250
anchoring down through the left heel

00:22:25.250 --> 00:22:29.210
three-legged dog here we go inhale right

00:22:29.210 --> 00:22:32.510
knee to left elbow look forward deep

00:22:32.510 --> 00:22:35.510
breath in then exhale three-legged dog

00:22:35.510 --> 00:22:37.730
only one more back up through the center

00:22:37.730 --> 00:22:39.530
line just like we did before think up

00:22:39.530 --> 00:22:41.120
and over as you come onto your left

00:22:41.120 --> 00:22:43.790
tippy toes and then we spike through the

00:22:43.790 --> 00:22:45.410
left heel take a deep breath in we've

00:22:45.410 --> 00:22:46.970
done this one already hug that right

00:22:46.970 --> 00:22:49.580
knee up towards the heart and on an

00:22:49.580 --> 00:22:51.200
exhale step into your lunge

00:22:51.200 --> 00:22:53.270
great so if you're new to the practice

00:22:53.270 --> 00:22:55.160
you might lower that back knee again or

00:22:55.160 --> 00:22:57.110
if you're just checking in with strength

00:22:57.110 --> 00:22:58.400
and alignment today you might lower that

00:22:58.400 --> 00:23:00.020
back knee you might stay on your

00:23:00.020 --> 00:23:00.830
fingertips

00:23:00.830 --> 00:23:02.720
to take it a step further we're going to

00:23:02.720 --> 00:23:04.550
lift the fingertips let them hover above

00:23:04.550 --> 00:23:06.260
the earth palms facing in towards your

00:23:06.260 --> 00:23:08.750
ankle now everyone spike that right heel

00:23:08.750 --> 00:23:10.280
towards the back edge of your mat it's

00:23:10.280 --> 00:23:13.550
if it's lifted and nice and slow

00:23:13.550 --> 00:23:15.800
volcano arms just like we did into

00:23:15.800 --> 00:23:16.940
Dawson we're gonna reach the fingertips

00:23:16.940 --> 00:23:19.670
forward up and back as you come into a

00:23:19.670 --> 00:23:22.220
nice strong high lunge now high lunge

00:23:22.220 --> 00:23:27.020
takes a lot of attention a soft softness

00:23:27.020 --> 00:23:29.360
but also a strength here as we connect

00:23:29.360 --> 00:23:31.790
navel to spine pull the right hip crease

00:23:31.790 --> 00:23:35.210
back lengthen tailbone down remember

00:23:35.210 --> 00:23:37.070
that upward current of energy through

00:23:37.070 --> 00:23:38.330
the front body

00:23:38.330 --> 00:23:40.490
and that grounding cascading energy

00:23:40.490 --> 00:23:41.899
through the back body so everyone

00:23:41.899 --> 00:23:43.549
actually softened go ahead and bend your

00:23:43.549 --> 00:23:45.919
left knee here so you can really find

00:23:45.919 --> 00:23:48.799
that energy down the back body tucking

00:23:48.799 --> 00:23:51.649
the pelvis then you can keep it softened

00:23:51.649 --> 00:23:55.159
or bent or you can straighten high lunge

00:23:55.159 --> 00:23:57.740
biceps are in towards the ears palms

00:23:57.740 --> 00:23:59.659
facing together we pull the thumbs back

00:23:59.659 --> 00:24:07.640
and we focus on the breath sink deep

00:24:07.640 --> 00:24:10.220
into that front knee trust yourself hug

00:24:10.220 --> 00:24:12.279
the inner thighs towards the midline

00:24:12.279 --> 00:24:14.779
definitely a strengthening posture here

00:24:14.779 --> 00:24:21.789
as we inhale lift your heart great

00:24:21.789 --> 00:24:25.039
inhale in exhale palms come together up

00:24:25.039 --> 00:24:28.070
and overhead slowly melt them down but

00:24:28.070 --> 00:24:29.510
keep your heart lifting in fact see if

00:24:29.510 --> 00:24:32.029
you can lift your sternum up towards

00:24:32.029 --> 00:24:37.340
your thumbs you might feel your heart

00:24:37.340 --> 00:24:41.269
beat here then we'll take a deep breath

00:24:41.269 --> 00:24:45.559
in and on an exhale release nice work

00:24:45.559 --> 00:24:46.010
everyone

00:24:46.010 --> 00:24:48.200
plant the palms and vinyasa you can

00:24:48.200 --> 00:24:49.970
always skip this here taking a break in

00:24:49.970 --> 00:24:50.750
Child's Pose

00:24:50.750 --> 00:24:52.700
or send it straight to downward dog

00:24:52.700 --> 00:24:54.500
otherwise we'll think up and over as we

00:24:54.500 --> 00:24:59.169
practice moving with the breath and

00:25:01.330 --> 00:25:03.950
together we come back to down dog great

00:25:03.950 --> 00:25:05.899
dropping the right heel here we go

00:25:05.899 --> 00:25:10.580
inhale slide the left leg up pay

00:25:10.580 --> 00:25:12.320
attention to your foundation your

00:25:12.320 --> 00:25:14.179
alignment the action of navel to spine

00:25:14.179 --> 00:25:16.669
as we bend the left knee and think up

00:25:16.669 --> 00:25:18.980
and over coming onto the tippy toes of

00:25:18.980 --> 00:25:21.110
the right foot we look forward kiss left

00:25:21.110 --> 00:25:24.049
knee to left elbow deep breath in and

00:25:24.049 --> 00:25:28.250
exhale three-legged dog great inhale

00:25:28.250 --> 00:25:30.889
rising up crossing over this time left

00:25:30.889 --> 00:25:32.990
knee to right elbow gaze is forward nice

00:25:32.990 --> 00:25:36.049
and long in the neck great are you like

00:25:36.049 --> 00:25:40.279
a dog last time inhale think up and over

00:25:40.279 --> 00:25:42.399
hugging left knee in towards the heart

00:25:42.399 --> 00:25:44.539
shoulders draw away from the ears we

00:25:44.539 --> 00:25:46.250
press away from your yoga mat with your

00:25:46.250 --> 00:25:49.580
palms deep breath in and exhale

00:25:49.580 --> 00:25:54.049
step it up okay so we have lots of

00:25:54.049 --> 00:25:56.299
options here we know preparing for a

00:25:56.299 --> 00:26:01.789
high lunge loop the shoulders soften the

00:26:01.789 --> 00:26:03.919
upper back body will begin to just lift

00:26:03.919 --> 00:26:05.629
the fingertips up off the ground

00:26:05.629 --> 00:26:08.509
connecting to our foundation pressing

00:26:08.509 --> 00:26:10.460
into all four corners of that front foot

00:26:10.460 --> 00:26:12.590
hug the inner thighs together then maybe

00:26:12.590 --> 00:26:15.950
we rise up biceps by the ears as we find

00:26:15.950 --> 00:26:18.320
that energetic body again lifting

00:26:18.320 --> 00:26:20.059
through the front grounding through the

00:26:20.059 --> 00:26:21.289
back go ahead and Bend that right knee

00:26:21.289 --> 00:26:23.899
so you can really find that tucking of

00:26:23.899 --> 00:26:25.639
the pelvis or that lengthening down of

00:26:25.639 --> 00:26:32.720
the tailbone if you're feeling a little

00:26:32.720 --> 00:26:35.269
too warm you can bring the hands to the

00:26:35.269 --> 00:26:38.649
waistline for more cooling version

00:26:38.649 --> 00:26:41.269
otherwise we're finding those volcano

00:26:41.269 --> 00:26:45.429
arms here spreading the palms wide and

00:26:45.429 --> 00:26:56.629
sinking deep into the legs now find a

00:26:56.629 --> 00:26:59.960
nice focus once you have your shape find

00:26:59.960 --> 00:27:04.429
your breath again keep going through

00:27:04.429 --> 00:27:06.609
your checklist

00:27:12.710 --> 00:27:14.910
then slowly we'll bring the palms

00:27:14.910 --> 00:27:17.520
together up overhead and again rather

00:27:17.520 --> 00:27:19.740
than collapsing down in here see if you

00:27:19.740 --> 00:27:22.560
can slowly draw the sternum up towards

00:27:22.560 --> 00:27:24.840
the thumbs legs are still super strong

00:27:24.840 --> 00:27:26.820
here inner thighs hugging in towards the

00:27:26.820 --> 00:27:29.190
midline right knee can be bent

00:27:29.190 --> 00:27:33.120
we need lifting the sternum up to the

00:27:33.120 --> 00:27:40.770
thumbs and then slowly we release great

00:27:40.770 --> 00:27:42.360
we come back to that runners lunge this

00:27:42.360 --> 00:27:43.980
time we rock the back foot up to meet

00:27:43.980 --> 00:27:49.320
the front forward fold great inhale

00:27:49.320 --> 00:27:52.860
halfway lift long beautiful neck exhale

00:27:52.860 --> 00:27:54.300
soften and bow

00:27:54.300 --> 00:27:56.280
inhale all the way up to volcano

00:27:56.280 --> 00:27:58.350
reaching the fingertips forward up and

00:27:58.350 --> 00:28:00.990
back this time take a deep breath in

00:28:00.990 --> 00:28:02.640
here when you rise then on the exhale

00:28:02.640 --> 00:28:04.620
we're gonna go right back into it down

00:28:04.620 --> 00:28:06.930
through the midline slicing it down

00:28:06.930 --> 00:28:09.930
through the center and it'll have flute

00:28:09.930 --> 00:28:13.110
lifts follow your breath long beautiful

00:28:13.110 --> 00:28:18.030
neck exhale soften and release step or

00:28:18.030 --> 00:28:19.110
hop it back to plank

00:28:19.110 --> 00:28:20.970
now remember you can always lower the

00:28:20.970 --> 00:28:23.430
knees here come to a half plank and then

00:28:23.430 --> 00:28:26.700
choose your vinyasa today we have videos

00:28:26.700 --> 00:28:29.220
on all of these things so you can take a

00:28:29.220 --> 00:28:32.130
moment to you know experiment and get

00:28:32.130 --> 00:28:35.550
curious whenever you have the time you

00:28:35.550 --> 00:28:37.020
don't have the time today stick with

00:28:37.020 --> 00:28:40.230
your practice here listen to your body

00:28:40.230 --> 00:28:44.670
and slowly we'll make our way back to

00:28:44.670 --> 00:28:45.450
downward dog

00:28:45.450 --> 00:28:47.580
alright hang with me here as we drop the

00:28:47.580 --> 00:28:50.520
left heel slide the right leg up we're

00:28:50.520 --> 00:28:52.350
gonna repeat right knee to right elbow

00:28:52.350 --> 00:28:56.120
deep breath in exhale three-legged dog

00:28:56.120 --> 00:28:59.040
repeat right knee to left elbow inhale

00:28:59.040 --> 00:29:02.400
look forward exhale three-legged dog

00:29:02.400 --> 00:29:04.050
picking up the pace here a little bit we

00:29:04.050 --> 00:29:06.210
got this back through the center line

00:29:06.210 --> 00:29:09.210
inhale in and exhale stepping the right

00:29:09.210 --> 00:29:11.850
leg up high lunge again feel free to

00:29:11.850 --> 00:29:14.100
lower that back knee here if you're

00:29:14.100 --> 00:29:15.810
feeling a little tired or you're

00:29:15.810 --> 00:29:18.000
building strength we can any I'll come

00:29:18.000 --> 00:29:19.190
here

00:29:19.190 --> 00:29:22.460
or we lift that back knee up high lunge

00:29:22.460 --> 00:29:26.360
this time inhale in exhale slow dialling

00:29:26.360 --> 00:29:27.830
of the heart center towards your right

00:29:27.830 --> 00:29:30.200
fingertips will follow right fingertips

00:29:30.200 --> 00:29:32.510
back left fingertips forward don't worry

00:29:32.510 --> 00:29:34.070
about this shape here really pinching

00:29:34.070 --> 00:29:35.840
the lower back this is silly you can

00:29:35.840 --> 00:29:37.190
just see where you're at today your body

00:29:37.190 --> 00:29:38.980
will tell you stretching the upper body

00:29:38.980 --> 00:29:44.840
in time maybe you get here but go easy

00:29:44.840 --> 00:29:47.030
keep the shoulders relaxed deep breath

00:29:47.030 --> 00:29:52.120
in and exhale we come back to high lunge

00:29:52.120 --> 00:29:57.760
deep breath in exhale release vinyasa

00:29:57.760 --> 00:30:00.380
stepping it back to plank or half plank

00:30:00.380 --> 00:30:02.780
if you're at half plank you can practice

00:30:02.780 --> 00:30:04.220
by hugging the elbows into the side body

00:30:04.220 --> 00:30:06.440
keeping the gaze forward and slowly

00:30:06.440 --> 00:30:08.290
lowering all the way to the belly

00:30:08.290 --> 00:30:15.850
you know Cobra and exhale downward dog

00:30:17.050 --> 00:30:19.640
nice work my friends here we go dropping

00:30:19.640 --> 00:30:22.280
the right heel inhale slide the left leg

00:30:22.280 --> 00:30:25.220
up last time to repeat the sequence here

00:30:25.220 --> 00:30:25.670
we go

00:30:25.670 --> 00:30:28.550
strong core left knee up and over to

00:30:28.550 --> 00:30:30.320
kiss left elbow deep breath in look

00:30:30.320 --> 00:30:33.080
forward exhale refresh button

00:30:33.080 --> 00:30:36.890
three-legged dog inhale again left knee

00:30:36.890 --> 00:30:40.750
to right elbow deep breath in and exhale

00:30:40.750 --> 00:30:44.630
clear the slate three-legged dog last

00:30:44.630 --> 00:30:46.970
one we got this inhale left knee hugs up

00:30:46.970 --> 00:30:48.740
through the center line gaze is forward

00:30:48.740 --> 00:30:51.290
we squeeze left knee up up up and then

00:30:51.290 --> 00:30:55.220
exhale to your lunge keep right knee on

00:30:55.220 --> 00:30:56.030
the earth

00:30:56.030 --> 00:30:57.950
no biggie otherwise we'll spike that

00:30:57.950 --> 00:31:00.140
right heel and come right into our

00:31:00.140 --> 00:31:04.190
strong high lunge so high lunge is is

00:31:04.190 --> 00:31:05.930
awesome because you really do have a lot

00:31:05.930 --> 00:31:09.470
to focus on and a lot to balance in

00:31:09.470 --> 00:31:13.580
terms of strength and grace effort and

00:31:13.580 --> 00:31:16.790
ease make sure you can see that front

00:31:16.790 --> 00:31:17.990
big toe when you send your gaze down

00:31:17.990 --> 00:31:19.970
bend that right knee if you need to

00:31:19.970 --> 00:31:23.600
lengthen tailbone down and if you feel

00:31:23.600 --> 00:31:26.710
crunched here give yourself some space

00:31:26.710 --> 00:31:29.620
consider your space

00:31:29.620 --> 00:31:33.549
deep breath in on an exhale dial the

00:31:33.549 --> 00:31:34.960
heart so rather than just twisting into

00:31:34.960 --> 00:31:36.850
this shape my friends oh look at my

00:31:36.850 --> 00:31:38.230
knees wanting to bend and I'm letting it

00:31:38.230 --> 00:31:41.620
otherwise this is out G for now right we

00:31:41.620 --> 00:31:43.750
can open up slowly unfold to that but

00:31:43.750 --> 00:31:47.890
give yourself opportunity to really feel

00:31:47.890 --> 00:31:50.140
and see what's going on so that may mean

00:31:50.140 --> 00:31:52.330
that this hand this left hand only comes

00:31:52.330 --> 00:31:54.970
here like I'm about to do a pirouette or

00:31:54.970 --> 00:31:58.650
something maybe it comes back further

00:31:58.650 --> 00:32:01.440
maybe in time we're able to look past

00:32:01.440 --> 00:32:04.840
the left shoulder so breathe here keep

00:32:04.840 --> 00:32:06.760
the strong foundation of the legs that

00:32:06.760 --> 00:32:09.159
you have going nice and strong make sure

00:32:09.159 --> 00:32:10.990
you're pressing into all four corners of

00:32:10.990 --> 00:32:13.659
that front foot and let's go ahead and

00:32:13.659 --> 00:32:17.830
think a little deeper why not just

00:32:17.830 --> 00:32:19.210
dropping the hips a little bit wherever

00:32:19.210 --> 00:32:21.370
you are deep breath in let's draw the

00:32:21.370 --> 00:32:25.270
lower belly in and then we'll drop the

00:32:25.270 --> 00:32:27.190
left fingertips down to come up high

00:32:27.190 --> 00:32:27.970
lunge

00:32:27.970 --> 00:32:30.360
nice work everyone take a deep breath in

00:32:30.360 --> 00:32:34.630
and exhale releasing back down awesome

00:32:34.630 --> 00:32:36.669
optional vinyasa here you can totally

00:32:36.669 --> 00:32:37.929
skip this come to tabletop position

00:32:37.929 --> 00:32:40.720
otherwise we're gonna do one more quick

00:32:40.720 --> 00:32:42.330
vinyasa here moving with the breath

00:32:42.330 --> 00:32:46.870
finding what feels good and you gather

00:32:46.870 --> 00:32:51.340
will meet on all fours great go ahead

00:32:51.340 --> 00:32:53.710
and walk the knees together two big toes

00:32:53.710 --> 00:32:56.440
come together and we sink back into here

00:32:56.440 --> 00:32:58.000
oh if you have that blanket or you have

00:32:58.000 --> 00:32:59.470
a block you can sit on the blanket

00:32:59.470 --> 00:33:02.409
sometimes nice if the knees are talking

00:33:02.409 --> 00:33:04.029
to you can bring that blankie to the

00:33:04.029 --> 00:33:07.720
crease here okay then we sit up nice and

00:33:07.720 --> 00:33:09.970
tall so not going to be here long but

00:33:09.970 --> 00:33:11.770
just take a couple moments here and

00:33:11.770 --> 00:33:15.549
we're also not to catch your breath to

00:33:15.549 --> 00:33:17.020
go into the full posture you can check

00:33:17.020 --> 00:33:18.640
out the foundations of yoga but we'll

00:33:18.640 --> 00:33:21.809
take the fleshy part of the calves aside

00:33:21.809 --> 00:33:27.340
and sink down sit bones to earth so it's

00:33:27.340 --> 00:33:30.279
just so silly to try to get in the shape

00:33:30.279 --> 00:33:31.779
if your body is telling you not to

00:33:31.779 --> 00:33:34.299
social body is telling you no please

00:33:34.299 --> 00:33:38.049
listen and find another variation that's

00:33:38.049 --> 00:33:41.790
beautiful and unique just like you

00:33:41.790 --> 00:33:43.990
alright notice what's going on take a

00:33:43.990 --> 00:33:46.330
full scan from the crown on the head to

00:33:46.330 --> 00:33:49.020
the tip of the tailbone

00:33:49.650 --> 00:33:55.290
you might part the lips relax the jaw

00:33:56.940 --> 00:33:59.350
and if there's a certain project you're

00:33:59.350 --> 00:34:02.410
working on or you're headed into a new

00:34:02.410 --> 00:34:05.140
school year or new job Hale new

00:34:05.140 --> 00:34:07.330
relationship maybe your boyfriend just

00:34:07.330 --> 00:34:10.750
moved in or your girlfriend just moved

00:34:10.750 --> 00:34:13.960
out ok whatever is going on you might

00:34:13.960 --> 00:34:16.300
take this moment here in proud beautiful

00:34:16.300 --> 00:34:19.540
quiet hero to just connect to a mantra

00:34:19.540 --> 00:34:21.850
and intention this might even just be

00:34:21.850 --> 00:34:25.270
one word something positive that will

00:34:25.270 --> 00:34:26.949
serve you in the present moment as you

00:34:26.949 --> 00:34:32.110
transition from your mat and into your

00:34:32.110 --> 00:34:36.330
project or your everyday your studies

00:34:36.330 --> 00:34:38.739
just take a couple quiet moments here to

00:34:38.739 --> 00:34:40.000
set that intention

00:34:40.000 --> 00:34:43.719
if this shape is not doing anything for

00:34:43.719 --> 00:34:45.340
you you can just simply come to a nice

00:34:45.340 --> 00:34:47.649
cross-legged position here and take a

00:34:47.649 --> 00:34:52.659
moment to again focus on your breath and

00:34:52.659 --> 00:34:58.560
articulate your intention

00:35:03.680 --> 00:35:05.839
I'm a quick meditation moment you might

00:35:05.839 --> 00:35:09.800
consider it already done i often invite

00:35:09.800 --> 00:35:13.190
my friends who come to class to imagine

00:35:13.190 --> 00:35:16.910
it already done already so so instead of

00:35:16.910 --> 00:35:23.500
saying I want this you can say I am this

00:35:33.080 --> 00:35:35.930
and when you feel like you have it take

00:35:35.930 --> 00:35:38.000
a deep breath in and if you use it with

00:35:38.000 --> 00:35:44.360
the sound of your breath and choose to

00:35:44.360 --> 00:35:48.170
take this intention and the nutrients of

00:35:48.170 --> 00:35:53.450
your practice with you into the next and

00:35:53.450 --> 00:35:57.830
final posture which is focus on a little

00:35:57.830 --> 00:36:01.790
bat the eyelashes open and we're going

00:36:01.790 --> 00:36:04.100
to either slowly come out of here oh and

00:36:04.100 --> 00:36:05.870
curl the toes under sit back for a

00:36:05.870 --> 00:36:07.400
moment just stretching the feet or if

00:36:07.400 --> 00:36:08.870
you're in cross-legged you can just come

00:36:08.870 --> 00:36:12.430
here make your way together we'll meet

00:36:12.430 --> 00:36:14.750
on the knees here sitting nice and tall

00:36:14.750 --> 00:36:17.030
so if you have a block you can practice

00:36:17.030 --> 00:36:18.380
with your block we're coming in to crow

00:36:18.380 --> 00:36:21.830
in case you didn't catch that if you're

00:36:21.830 --> 00:36:24.770
new to crow yay welcome it's a it's

00:36:24.770 --> 00:36:26.420
become a fun little challenge on the

00:36:26.420 --> 00:36:28.940
yogurt Adriene Channel to attack crow

00:36:28.940 --> 00:36:35.510
and enjoy the journey to soaring I need

00:36:35.510 --> 00:36:37.130
some like inspirational posters here I

00:36:37.130 --> 00:36:39.590
can just see it now I'll write it down

00:36:39.590 --> 00:36:43.760
okay focus yoga for focus and

00:36:43.760 --> 00:36:46.160
concentration here we go I'm going to

00:36:46.160 --> 00:36:47.930
come onto all fours I'm gonna walk the

00:36:47.930 --> 00:36:49.550
two big toes together here actually move

00:36:49.550 --> 00:36:51.110
my block for now because not everyone

00:36:51.110 --> 00:36:53.420
has a block I'm gonna widen the knees

00:36:53.420 --> 00:36:56.840
I'm gonna come up onto my toes here I'm

00:36:56.840 --> 00:36:58.730
gonna stack the palms directly I'm gonna

00:36:58.730 --> 00:37:00.380
Center myself on the mat we're gonna

00:37:00.380 --> 00:37:02.510
stack the palms directly underneath the

00:37:02.510 --> 00:37:04.580
shoulders so if you already know crow

00:37:04.580 --> 00:37:06.290
you might already walk the toes together

00:37:06.290 --> 00:37:09.170
hike those knees up onto your tabletop

00:37:09.170 --> 00:37:11.780
arms here gazes forward gaze is forward

00:37:11.780 --> 00:37:15.410
gaze is forward and slowly begin to lift

00:37:15.410 --> 00:37:18.200
one leg up and then the other if you're

00:37:18.200 --> 00:37:20.540
new take your time you might use the

00:37:20.540 --> 00:37:22.820
block here as a little perch and you

00:37:22.820 --> 00:37:25.160
might not consider even flying today

00:37:25.160 --> 00:37:31.360
just anchoring with your breath and

00:37:31.360 --> 00:37:34.850
focusing on slowly building the strength

00:37:34.850 --> 00:37:37.490
to balance stability to fly gaze is

00:37:37.490 --> 00:37:38.080
forward

00:37:38.080 --> 00:37:40.900
did I say one already gaze is forward

00:37:40.900 --> 00:37:43.490
otherwise we tend to do a big somersault

00:37:43.490 --> 00:37:46.450
here and then you ride in you're like

00:37:46.450 --> 00:37:48.610
why didn't you tell me to send my gaze

00:37:48.610 --> 00:37:51.820
forward so gaze forward as we fly here

00:37:51.820 --> 00:37:52.870
this is the last pose of the day so

00:37:52.870 --> 00:37:54.310
there's a little playtime don't get

00:37:54.310 --> 00:37:55.120
frustrated

00:37:55.120 --> 00:37:57.720
maybe you lift both toes up maybe not

00:37:57.720 --> 00:38:00.250
pressing away from the earth so we can

00:38:00.250 --> 00:38:03.400
learn crow from I practice today

00:38:03.400 --> 00:38:05.200
pressing away from the yoga mat is

00:38:05.200 --> 00:38:07.380
helpful sending the gaze forward

00:38:07.380 --> 00:38:09.550
anchoring navel to spine creating

00:38:09.550 --> 00:38:11.680
full-body experience if you don't have a

00:38:11.680 --> 00:38:13.360
block we talked about this in the

00:38:13.360 --> 00:38:16.540
foundations of crow pose you can use a

00:38:16.540 --> 00:38:19.720
phone book even now who has phone books

00:38:19.720 --> 00:38:20.500
that's dumb

00:38:20.500 --> 00:38:22.360
that's old school you can use a book

00:38:22.360 --> 00:38:26.020
coffee table book if you've been flying

00:38:26.020 --> 00:38:27.190
in crow for a while or you've been

00:38:27.190 --> 00:38:29.050
working on it here at the channel with

00:38:29.050 --> 00:38:31.750
me for a while yay and I encourage you

00:38:31.750 --> 00:38:33.520
to keep hiking those knees closer up

00:38:33.520 --> 00:38:36.900
towards your armpit chest navel to spine

00:38:36.900 --> 00:38:39.970
press into all 10 knuckles breathe lift

00:38:39.970 --> 00:38:45.550
the feet and a couple more moments here

00:38:45.550 --> 00:38:47.500
my friends keep with it stick with it

00:38:47.500 --> 00:38:49.420
rotate the wrists if you need to just a

00:38:49.420 --> 00:38:51.460
little freestyle moment another great

00:38:51.460 --> 00:38:53.680
way to get into this is to just practice

00:38:53.680 --> 00:38:57.540
with shifting the weight front and back

00:38:57.630 --> 00:39:02.070
like a little rocking horse welcoming

00:39:02.070 --> 00:39:04.360
gathering all those intrinsic muscles

00:39:04.360 --> 00:39:08.550
along for the ride and then eventually

00:39:08.550 --> 00:39:10.930
they'll be surprised body has a little

00:39:10.930 --> 00:39:13.799
hoedown and you fly

00:39:17.910 --> 00:39:20.160
when you feel satisfied we're gonna head

00:39:20.160 --> 00:39:22.740
we're gonna go ahead and go and come all

00:39:22.740 --> 00:39:24.570
the way onto flat back just for a moment

00:39:24.570 --> 00:39:26.100
here I know you're busy you have a lot

00:39:26.100 --> 00:39:28.770
to do I'll just take a second to cool

00:39:28.770 --> 00:39:30.540
down the body calm the nervous system

00:39:30.540 --> 00:39:32.400
and remind ourself of that intention but

00:39:32.400 --> 00:39:35.100
one more time as you inhale reach the

00:39:35.100 --> 00:39:36.570
fingertips up and overhead full body

00:39:36.570 --> 00:39:39.570
stretch rotate the wrist point and flex

00:39:39.570 --> 00:39:40.380
the feet

00:39:40.380 --> 00:39:42.300
if you have that blanket you might roll

00:39:42.300 --> 00:39:43.770
it up put it underneath the backs of

00:39:43.770 --> 00:39:49.520
your knees or pillow the head here

00:39:49.550 --> 00:39:52.170
great then take just three to five

00:39:52.170 --> 00:39:53.760
breaths here at least you can just stay

00:39:53.760 --> 00:39:56.190
here longer if you have the time opening

00:39:56.190 --> 00:39:58.710
the palms really letting just everything

00:39:58.710 --> 00:40:01.380
go here so give yourself permission to

00:40:01.380 --> 00:40:04.500
do absolutely nothing we're not gonna

00:40:04.500 --> 00:40:06.180
have an outer on this video so you can

00:40:06.180 --> 00:40:10.470
literally stay here as long as your mind

00:40:10.470 --> 00:40:12.630
and body and spirit will allow or maybe

00:40:12.630 --> 00:40:17.820
your schedule allows namaste thank you

00:40:17.820 --> 00:40:21.690
for sharing your time and energy with

00:40:21.690 --> 00:40:24.540
myself and then you'll go with Adriene

00:40:24.540 --> 00:40:28.290
family remember your intention as you

00:40:28.290 --> 00:40:33.030
transition up off the mat and into the

00:40:33.030 --> 00:40:34.680
world

00:40:34.680 --> 00:40:37.850
take a deep breath in through the nose

00:40:37.850 --> 00:40:40.830
close your eyes and on an exhale out

00:40:40.830 --> 00:40:41.490
through the mouth

00:40:41.490 --> 00:40:44.270
let it go