WEBVTT

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- What's up everyone?

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Welcome to Yoga with Adriene.

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I'm Adriene, and today
we have a big request,

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Yoga for the Feet.

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This is an awesome practice

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for anyone and everyone,

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not just those who 
are dealing with things

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that are healing in the feet,

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so get into something
comfy, grab a blanket

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or a towel or two, 
and let's get started.

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(lively, bouncy strumming and drumming)

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Alright, let's start standing today.

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And just take a moment, might as well,

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to come into Mountain Pose.

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Just stand up nice and tall,

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and take a deep breath in.

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(inhaling)

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And then let out a big exhale.

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(exhaling)

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Deep breath in.

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And big breath out.

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And one more, just to kind
of come into your body.

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Big breath in.

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And settle in with a big exhale.

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Or settle down.

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So we're gonna take
this time for ourselves

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to tend to the feet.

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The feet are obviously 
super important

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in all of our standing postures,

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but I was joking earlier saying that

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this video is really great
for anyone who has feet,

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because we are on our feet a lot,

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and this is the foundation
for a lot of things, right,

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and we rarely take the time
to give proper TLC to our feet

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so problems can occur,

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but a lot of problems
can be saved, healed,

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transformed through
this type of body work.

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So if you're one of those people

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that's dealing with something
painful in the feet right now,

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move slowly, mindfully,

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and I have your back.

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Have faith, right?

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But this is really great for everyone,

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so we're gonna start standing,

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and just take a second to
look down at your feet,

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and just send some love there.

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So I have some really good friends,

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some best friends of mine even,

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who do not like their feet.

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They have a really bad
relationship with their feet.

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So just take your awareness down,

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and start to lift the toes.

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Feet are about hip width apart

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just for stability here.

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And we're just lifting the toes

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and starting to wake up the muscles.

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And there's a lot of judgment that comes,

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I think, with the feet, right?

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Especially as we get older.

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So, can you please,
we'll all work together,

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me too, I'm putting my
feet on the internet.

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Can we please just cancel, clear that.

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And move that silly business aside.

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And start to send some
love down to your feet.

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OK, after you've just kind of
lifted the toes a little bit,

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you might rock front to back a little.

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We're gonna come to loop the shoulders,

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and stand up nice and tall.

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And we're not gonna
collapse into the hip here,

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so we're gonna keep a
little lift up through

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that center channel, might as well.

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Hands are gonna come 
to the waistline

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just for a little extra stability,

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and I'm gonna start 
with the right foot.

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Just really moving nice and slow circles

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on the ball of the foot.

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Ooh, so you might've 
heard my right foot's

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already making a little noise.

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Now, one big thing is you
don't want to take your ankle

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really far out.

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I can't even do that.

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I don't even have that
flexibility, but some people do.

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And so try to keep the
ankle stacked right over,

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rather than really veering out.

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And then reverse the circle
if you haven't already.

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And if you want to add a
little style points to this,

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you can have some fun.

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And then release that
right heel down and switch.

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Again, avoid trying to collapse
into the right hip here,

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so keep it lifted up through the heart.

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That awareness.

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That lovely awareness that
our yoga practice brings

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to the body and to the mind.

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Moving with the left foot...

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(exhaling)

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Your feet are probably gonna
get tired in this practice,

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just like the other body 
parts and muscles

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get tired during practice,
your vinyasa and stuff.

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So, just try to stay
focused on the breath,

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keep your awareness 
on the sensations,

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and just do your best.

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Just here to explore this space,

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kind of tend to the body.

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Great, and after you've
done that both ways,

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we'll go ahead and release
the left heel down.

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Take a deep breath in.

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And a long breath out.

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Awesome, now shift your
weight to the left foot,

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again, not to collapse here,

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so think Tree Pose here.

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So you wouldn't want to
collapse all the way in here

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and lift that foot,
you'd want to stay lifted

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through the center channel.

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And now we're gonna come on to the toes.

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And these are gonna be smaller circles

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so just onto the toes,

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finding a little malleability.

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If you have an 
achy toe or a bunion,

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you might need to 
make adjustments here,

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but again, lots of love right?

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You're not alone, 
these things happen.

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And that's why we're 
tending to the feet.

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So awesome work.

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You should totally appreciate yourself

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for doing this video.

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Your feet are gonna be so happy,

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and remember, it's all connected right,

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so you start to tend to the feet,

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other magical things might
start to happen in the body.

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Hey-O!

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Switch to the left.

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Haven't done one 
of those in a while.

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Moving the feet.

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Notice if you're holding 
your breath here.

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Mm-uh, that doesn't feel
good, so breathe deep.

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Moving in one direction
and then the other.

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(deep breathing)

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And then releasing the left heel down.

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Awesome.

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So now we're going to
stretch the top of the foot,

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so go ahead and 
shift your weight into,

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I'm gonna start with
the left foot this time.

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So shift your weight 
into your right foot.

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And keep this awareness through
the plumb line, the center,

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and we're just gonna softly
bend through the right knee,

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the standing leg, and then
take the left toes back.

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And then you can take
'em back a little more

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and bend the knee if
you want a little more.

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Maybe you even take it to

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a shape like this, 
but I encourage you

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to keep this energy up and
not put too much pressure.

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So you just want a gentle stretch, right,

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not a big crank.

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So, even though we're kind
of more specifically working

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on the feet today, can
we take what we know

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about find what feels good yoga,

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and apply that here?

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So, finding a little smile or inner smile,

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deep breaths.

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Finding a little ease with the effort.

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Alright, let's switch.

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Left foot comes back, ooh yeah.

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Great blood flow there.

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And then right toes go back.

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And each side'll be a
little different of course.

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And here, I should've said
this on the left side,

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but you're probably already
doing it intuitively.

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You really want to try to
press into all the toes,

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so pinky toe also reaching down.

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(deep breathing)

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Great, take one more breath here.

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And then release right heel,
come back to your Mountain.

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So this time we're gonna
bring the feet together,

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really together, arch
to arch, zip up through.

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We have an awesome silent yoga video

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for Samastitihi, four
parts equal standing,

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that's a great yoga 
for the feet video,

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and it's really cute.

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It's really nice.

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You might want to try that
as a supplement to this one.

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So we're gonna bring 
the feet together

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as if it were one, big post,

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and we're gonna spread awareness

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through all four corners of the feet,

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so the big toe mound, 
the pinky toe mound,

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and then the inner heel and
the outer heel press down.

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And then we're gonna
stand up nice and tall,

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draw the palms together at the heart,

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take a deep breath in.

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And exhale out.

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(exhaling)

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Deep breath in.

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(inhaling)

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And exhale out.

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Then release the toes to the ground

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if you haven't already,

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and just close your eyes and observe

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where you're carrying your weight here,

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so if it's kind of front, kind of back,

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kind of left-to-right, and
just take a couple breaths here

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to observe that, continuing to draw energy

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up from the arches of the feet.

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(breathing)

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Sweet, take one more 
big breath in here,

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lots of love in.

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And then lots of love out,
releasing the fingertips down,

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and opening the eyes if
they are not already open.

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OK, so the next thing we're gonna do

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is with your blanket, so you can also use

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a stack of two towels,
just get a little height.

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Then we're gonna stretch the calves

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and the ankles here so
keep the heart lifted.

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You can never be too careful.

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It's always in those
tiny little transitions

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where we're just not being mindful,

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and you kind of tweak something or fall,

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so this is great practice of just

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maintaining that full body awareness,

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which is also gonna be really great

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for taking this sort of thing off the mat

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and into the everyday walk of life.

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OK, here we go.

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Using the blanket as a
little calf stretch here,

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you've probably done this before,

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especially if you're a runner or walker,

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or jogger, or an athlete.

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We're just gonna start with
the right foot coming on,

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go ahead and spread the toes though,

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like really crazy spread of yogi toes,

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and come on, really
pressing through the ball

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of that right foot, and then to the left.

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And if this isn't enough for you,

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you can add more blankets or more towels.

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OK, so we're breathing here.

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Might even walk it up a little more.

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Oh yeah.

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Come to daddy.

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Just kidding.

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Lengthen the tailbone down,

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and then see if you can lift your heart,

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so you come into a little power pose here.

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This is big stretch for me.

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Who'd a thought?

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Whew.

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So, energetically, lift
up through the fronts

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of the legs here.

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Try to lift your kneecaps a little bit.

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Careful not to lock out,

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especially if you 
tend to hyperextend.

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So soft little bend, and lift,

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and kind of toning the quads,

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engaging the quads.

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Woo, then can you 
breathe deep here?

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Holy moly.

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Hoo-hoo-hoo.

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Looks like nothin', but it's somethin'.

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Am I right?

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OK, a couple more breaths here.

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If you're just kind of collapsing here,

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very unstable in the joints,

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so really engage.

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Hug that muscle to bone
and keep lifting up

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through your heart, through the crown.

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Take one more big breath in here.

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And then nice and easy, we'll soften,

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bend at the knees, bend at the waist,

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take it to a forward fold.

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Gently step up off your blankie.

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Then from here, we're gonna
walk the feet out wide.

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And come into a little Froggy Pose.

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So go ahead and 
send your center down,

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your hips down, lift the heels.

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And open the chest.

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Alright so loop the shoulders.

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And breathe deep here,

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so again, if you're working
with a problem spot right now,

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that's just a spot 
that's in the process

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of transforming and healing.

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So come off of it when you need to.

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If you're here for everyday practice,

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let's breathe deep anyway

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and find a lift in the heart
so we're not collapsed here.

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If you normally bring your heels down

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for this yogic squat, go
ahead and lift 'em today.

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We're kind of coming
into a Froggy Posture.

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Use your blanket or your
stack of towels here

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for support, or if this
is just much too much,

00:11:23.089 --> 00:11:24.311
and you need a little support,

00:11:24.311 --> 00:11:25.812
you can swing that sucker around

00:11:25.812 --> 00:11:28.156
and bring it underneath 
the heels like so.

00:11:28.156 --> 00:11:29.222
Right, so you have options.

00:11:29.222 --> 00:11:31.383
You can have a little
support system in the front

00:11:31.383 --> 00:11:33.263
or support system in the back.

00:11:33.263 --> 00:11:34.622
(laughing)

00:11:34.622 --> 00:11:36.835
Anyway, OK.

00:11:36.835 --> 00:11:39.356
So, we're staying here breathing.

00:11:39.356 --> 00:11:41.781
And maintaining, even though again,

00:11:41.781 --> 00:11:43.219
this video is focused on the feet,

00:11:43.219 --> 00:11:44.496
we're maintaining this awareness

00:11:44.496 --> 00:11:45.506
all the way up through the crown,

00:11:45.506 --> 00:11:47.259
because that's part 
of it is making sure

00:11:47.259 --> 00:11:50.500
that we have this connect, this lift,

00:11:50.500 --> 00:11:52.088
so that we're not just collapsing,

00:11:52.088 --> 00:11:53.946
stomping around, right,

00:11:53.946 --> 00:11:57.812
but that we can have a
lighter touch as they say.

00:11:59.618 --> 00:12:01.257
Couple more breaths here.

00:12:01.257 --> 00:12:04.576
If you're wanting a little
bit more in this Froggy Pose

00:12:04.576 --> 00:12:08.626
or this Froggy Practice,
you can shift your froggy

00:12:08.626 --> 00:12:10.167
gently left-to-right.

00:12:10.167 --> 00:12:12.106
So, really mindful in the knees here.

00:12:12.106 --> 00:12:13.662
Creaky old floor, wassup?

00:12:13.662 --> 00:12:16.461
Moving one way, and then the other.

00:12:16.461 --> 00:12:19.201
So, right heel comes down.

00:12:19.201 --> 00:12:20.271
And left heel comes down.

00:12:20.271 --> 00:12:22.915
I find that having the support
here in the fingertips helps

00:12:22.915 --> 00:12:27.640
so that I'm not putting
undue pressure on my knees.

00:12:27.640 --> 00:12:31.775
Big wake up call continues
in the legs, in the hips.

00:12:31.775 --> 00:12:33.562
As we know, it's all connected.

00:12:33.562 --> 00:12:34.828
So this is so great for the body.

00:12:34.828 --> 00:12:35.932
Take a couple more rocks here

00:12:35.932 --> 00:12:38.996
or a couple more deep
breaths if you're centered.

00:12:38.996 --> 00:12:43.218
(deep breathing)

00:12:44.954 --> 00:12:46.984
And then if you have the stack of towels

00:12:46.984 --> 00:12:50.228
or the blanket in front, go
ahead and swing it around back.

00:12:51.348 --> 00:12:52.796
If it's not already.

00:12:52.796 --> 00:12:55.150
And then we'll just use the
fingertips to come to a nice,

00:12:55.150 --> 00:12:56.230
comfortable seat.

00:12:56.230 --> 00:12:57.699
Awesome work.

00:12:58.879 --> 00:13:01.698
Alright, so sit up on
your blanket or your towel

00:13:01.698 --> 00:13:04.822
just so you can get a little
lift through the heart.

00:13:04.822 --> 00:13:05.657
A little easier.

00:13:05.657 --> 00:13:07.840
I'm just gonna put the right
foot in front of the left,

00:13:07.840 --> 00:13:09.877
so the left heel's gonna
come in towards your center,

00:13:09.877 --> 00:13:12.060
right foot is out here.

00:13:12.060 --> 00:13:13.499
And then take your hands,
bring 'em together.

00:13:13.499 --> 00:13:15.578
Just create a little
bit of good juju here,

00:13:15.578 --> 00:13:18.382
little good vibes, 
little bit of heat.

00:13:18.382 --> 00:13:20.639
Naturally, I'm like,
"A little massage here

00:13:20.639 --> 00:13:21.951
"from my previous practice."

00:13:21.951 --> 00:13:23.723
I'm a little sore.

00:13:24.656 --> 00:13:25.817
And then we're gonna take the hands

00:13:25.817 --> 00:13:27.907
and we're gonna bring
them to that right foot.

00:13:27.907 --> 00:13:29.533
So we're gonna lift
the right foot up here.

00:13:29.533 --> 00:13:32.100
If you can't lift it up,
you might use extra blankets

00:13:32.100 --> 00:13:35.210
or a pillow even, to
lift the foot up to you.

00:13:35.210 --> 00:13:37.773
Maybe even a block 
underneath the foot.

00:13:37.773 --> 00:13:41.369
And we're just gonna give
the foot a little massage.

00:13:42.549 --> 00:13:45.868
Now, a little self massage goes

00:13:45.868 --> 00:13:49.334
a super long way.

00:13:49.334 --> 00:13:51.401
And I think I said in
one of our really early

00:13:51.401 --> 00:13:52.572
Yoga with Adriene videos,

00:13:52.572 --> 00:13:55.265
like "We just don't touch 
ourself enough."

00:13:55.265 --> 00:13:56.559
And...

00:13:58.467 --> 00:13:59.686
(laughing)

00:13:59.686 --> 00:14:02.258
I was kind of being silly
but it's kinda true, right?

00:14:03.098 --> 00:14:06.640
If you don't have someone to
massage your feet every night,

00:14:06.640 --> 00:14:09.195
I don't, you should do it yourself,

00:14:09.195 --> 00:14:10.054
or every morning.

00:14:10.054 --> 00:14:11.854
It really makes a big difference.

00:14:11.854 --> 00:14:14.501
And it's like acupuncture at home, right?

00:14:14.501 --> 00:14:17.485
So there's these energy meridians

00:14:17.485 --> 00:14:21.188
that end in your foot 
like the stomach,

00:14:21.188 --> 00:14:23.174
that's a big one, meridian.

00:14:23.174 --> 00:14:25.518
The gallbladder meridian, and so,

00:14:25.518 --> 00:14:27.608
there's more than meets the eye here

00:14:27.608 --> 00:14:30.731
when you give your foot a little love,

00:14:30.731 --> 00:14:33.111
a little pressure.

00:14:33.111 --> 00:14:36.492
So, just pressing the
thumbs deeply into the foot,

00:14:36.492 --> 00:14:38.268
don't forget your heel.

00:14:38.268 --> 00:14:41.295
(deep breathing)

00:14:41.295 --> 00:14:44.156
And then maybe the top of the foot.

00:14:48.828 --> 00:14:51.488
And this will change 
your yoga game.

00:14:51.488 --> 00:14:53.573
I swear by it.

00:14:54.587 --> 00:14:58.304
And then we're gonna
take the left fingers now

00:14:58.304 --> 00:15:00.009
when you're satisfied, and
we're just gonna put them

00:15:00.009 --> 00:15:01.283
between the toes.

00:15:01.283 --> 00:15:03.129
Now for some this may be really weird,

00:15:03.129 --> 00:15:03.997
for others, you'll be like,

00:15:03.997 --> 00:15:05.810
"Oh yeah, I do that all the
time when I watch Netflix."

00:15:05.810 --> 00:15:07.598
In which case, 
no, I'm just kidding.

00:15:07.598 --> 00:15:11.637
And then, this kind of
creates that yogi toe effect

00:15:11.637 --> 00:15:13.532
of really spreading through the toes.

00:15:13.532 --> 00:15:15.203
If this is super painful for you,

00:15:15.203 --> 00:15:16.734
you might just do two toes at a time,

00:15:16.734 --> 00:15:19.393
your peace fingers, breathing
deep, breathing deep.

00:15:19.393 --> 00:15:21.663
Otherwise, get on in there.

00:15:22.597 --> 00:15:25.176
And then brace your right
leg with your right hand,

00:15:25.176 --> 00:15:26.663
just bringing underneath here.

00:15:26.663 --> 00:15:28.733
Might even be a nice,
little opening for the hip,

00:15:28.733 --> 00:15:32.010
and you're just gonna give it
a little rock back and forth.

00:15:32.010 --> 00:15:33.261
Kind of pulling the toes out.

00:15:33.261 --> 00:15:34.295
Be gentle.

00:15:34.295 --> 00:15:36.303
As always, our yoga practice is there,

00:15:36.303 --> 00:15:39.682
the skill set, to remind you
and allow you to practice

00:15:39.682 --> 00:15:42.539
being kind and gentle with yourself,

00:15:42.539 --> 00:15:46.631
so just keep that in mind.

00:15:50.734 --> 00:15:52.959
Great, and then we'll release that.

00:15:52.959 --> 00:15:55.865
Take that right foot
down right back in front.

00:15:55.865 --> 00:15:58.361
And then just gently walk
the fingertips forward,

00:15:58.361 --> 00:16:02.307
just a little release in the hip.

00:16:02.307 --> 00:16:03.429
If you can take it a little lower,

00:16:03.429 --> 00:16:05.309
you're welcome to 
go all the way down,

00:16:05.309 --> 00:16:06.652
but not a lot here,

00:16:06.652 --> 00:16:09.925
just a little release in that right hip.

00:16:09.925 --> 00:16:12.107
Take a deep breath in.

00:16:12.107 --> 00:16:14.846
And exhale, release and switch.

00:16:14.846 --> 00:16:17.477
Your right heel's gonna
come into the center.

00:16:17.477 --> 00:16:18.760
And the same thing on the other side.

00:16:18.760 --> 00:16:21.302
So starting with a little massage,

00:16:21.302 --> 00:16:24.375
pressing through your left foot.

00:16:26.329 --> 00:16:28.351
And if for some reason,
you're practicing this video

00:16:28.351 --> 00:16:31.426
on a day where you totally
need a little extra love,

00:16:31.426 --> 00:16:33.678
a little support, maybe
you're feelin' a little alone

00:16:33.678 --> 00:16:36.522
or hung out to dry,
really enjoy this moment.

00:16:36.522 --> 00:16:39.193
Take a look down at your
foot and realize that,

00:16:39.193 --> 00:16:42.142
"Ah, this is a perfect
physical manifestation of you

00:16:42.142 --> 00:16:45.404
"taking care of yourself."

00:16:45.404 --> 00:16:48.167
Taking responsibility
for your own happiness.

00:16:48.167 --> 00:16:50.605
And appreciating your body.

00:16:50.605 --> 00:16:55.116
(deep breathing)

00:16:55.116 --> 00:16:57.306
Make sure you're breathing.

00:17:05.579 --> 00:17:07.156
And so a little foot massage,

00:17:07.156 --> 00:17:10.023
maybe with a little oil,
a little lavender lotion

00:17:10.023 --> 00:17:11.662
or oil is really nice.

00:17:11.662 --> 00:17:12.833
If you can get your hands on it,

00:17:12.833 --> 00:17:13.797
not necessary though.

00:17:13.797 --> 00:17:16.852
But that's nice before bedtime.

00:17:16.852 --> 00:17:20.218
Maybe a little peppermint
if you have tired feet.

00:17:20.218 --> 00:17:25.218
I keep a little 
peppermint salve.

00:17:25.892 --> 00:17:27.102
Is it "sav" or "salve"?

00:17:27.102 --> 00:17:28.990
Tell me in the comments below.

00:17:28.990 --> 00:17:30.765
In my living room.

00:17:30.765 --> 00:17:34.018
Sometimes give myself
a little foot massage

00:17:34.018 --> 00:17:37.058
while I watch Netflix or a movie.

00:17:37.058 --> 00:17:37.999
TMI?

00:17:37.999 --> 00:17:39.056
Maybe, OK.

00:17:39.056 --> 00:17:43.456
Now, the right fingers coming
into the left toes here.

00:17:44.587 --> 00:17:46.565
And my feet have 
definitely changed

00:17:46.565 --> 00:17:49.318
through the practice of yoga

00:17:49.318 --> 00:17:51.483
and yours will too with
a regular practice,

00:17:51.483 --> 00:17:55.200
and as I said before, don't
sell yourself short, right?

00:17:55.200 --> 00:17:56.103
Anything can happen,

00:17:56.103 --> 00:17:59.825
but I've seen a lot of
people transform their feet

00:17:59.825 --> 00:18:01.450
and issues in their feet,

00:18:01.450 --> 00:18:03.952
and they flesh out through
this sort of attention

00:18:03.952 --> 00:18:05.429
to the feet and bodywork.

00:18:05.429 --> 00:18:08.378
So, all is not lost.

00:18:10.950 --> 00:18:13.212
So taking this fist here,

00:18:13.212 --> 00:18:16.445
gently pulling front to back.

00:18:16.445 --> 00:18:17.787
Nice and gentle.

00:18:21.219 --> 00:18:22.796
And then release.

00:18:22.796 --> 00:18:24.665
Great, little hip action here.

00:18:24.665 --> 00:18:28.457
Fingers come to the mat and
we spider fingers forward.

00:18:28.457 --> 00:18:29.872
Just a little release.

00:18:29.872 --> 00:18:32.904
Send the sitting bones
back towards the earth

00:18:32.904 --> 00:18:34.365
so really press back.

00:18:34.365 --> 00:18:36.561
If you want to take it
a little lower, you can.

00:18:36.561 --> 00:18:37.828
Maybe even to the forearms.

00:18:37.828 --> 00:18:38.952
Breathe deep here.

00:18:38.952 --> 00:18:43.377
(deep breathing)

00:18:44.312 --> 00:18:46.698
And then roll it back up.

00:18:49.431 --> 00:18:51.452
Alright, so now we're gonna gently move

00:18:51.452 --> 00:18:53.112
into a kneeling position.

00:18:53.112 --> 00:18:54.568
If your knees are super tight,

00:18:54.568 --> 00:18:56.399
you can use your towel or your blanket

00:18:56.399 --> 00:18:58.399
behind the knees here.

00:19:00.329 --> 00:19:05.309
Maybe at a lower fold,

00:19:05.309 --> 00:19:07.229
so you'll just test this out here,

00:19:07.229 --> 00:19:08.492
creating a little bit of space.

00:19:08.492 --> 00:19:10.189
And we're gonna come onto the
tops of the feet to start.

00:19:10.189 --> 00:19:11.906
So I'll do it without the
blanket so you can see,

00:19:11.906 --> 00:19:13.219
but I just want to offer that up,

00:19:13.219 --> 00:19:16.616
especially since you have
your padding right there.

00:19:17.803 --> 00:19:19.480
We're gonna draw 
the knees together.

00:19:19.480 --> 00:19:21.349
Take the fleshy part 
of the calves aside,

00:19:21.349 --> 00:19:23.597
and then you'll just come onto
the tops of the feet here.

00:19:23.597 --> 00:19:26.198
And see if you can really
point your toes back,

00:19:26.198 --> 00:19:28.346
and then do your best to
try to really press down

00:19:28.346 --> 00:19:31.150
through that pinky toe and
lift up through your heart.

00:19:32.099 --> 00:19:33.014
Breathe deep here.

00:19:33.014 --> 00:19:35.148
Palms come to the tops of the thighs.

00:19:35.148 --> 00:19:39.086
A little Virasana, Hero.

00:19:40.498 --> 00:19:41.834
Hero variation.

00:19:41.834 --> 00:19:43.156
Draw the shoulder blades together.

00:19:43.156 --> 00:19:44.504
Sit up nice and tall.

00:19:44.504 --> 00:19:46.292
So you could just be sitting here like,

00:19:46.292 --> 00:19:47.333
cool, chill, wassup.

00:19:47.333 --> 00:19:49.435
Or, really activate
through the feet please,

00:19:49.435 --> 00:19:52.037
pressing into all ten 
toes best you can.

00:19:52.037 --> 00:19:54.859
Now see if you can 
also find this lift up

00:19:54.859 --> 00:19:56.241
through the pelvic floor, so again,

00:19:56.241 --> 00:19:57.971
we're not dumping all the way in,

00:19:57.971 --> 00:20:02.114
but really starting to create
a full body experience,

00:20:02.114 --> 00:20:03.670
which is absolutely gonna help you

00:20:03.670 --> 00:20:05.411
in your yoga practice.

00:20:05.411 --> 00:20:07.587
And in your daily life.

00:20:08.569 --> 00:20:09.455
One more breath here.

00:20:09.455 --> 00:20:10.509
It's definitely hard work.

00:20:10.509 --> 00:20:13.219
Looks like nothin', but man my feet are

00:20:14.117 --> 00:20:16.277
doin' a salsa dance right now.

00:20:16.277 --> 00:20:18.228
Mmm, salsa.

00:20:18.228 --> 00:20:20.318
That's great yoga for the feet.

00:20:20.318 --> 00:20:23.698
OK, to transition, I'm
gonna slowly come forward,

00:20:23.698 --> 00:20:25.600
keep pressing into 
the tops of the feet.

00:20:25.600 --> 00:20:28.230
Come onto all fours.

00:20:28.230 --> 00:20:30.344
Then I'm gonna curl the toes under.

00:20:30.344 --> 00:20:32.424
Keep the knees together best you can,

00:20:32.424 --> 00:20:34.267
walk the big toe mounds together,

00:20:34.267 --> 00:20:35.986
and then slow and steady,

00:20:35.986 --> 00:20:38.544
so I like going slow
because then I can really

00:20:38.544 --> 00:20:39.763
kind of feel what's going on.

00:20:39.763 --> 00:20:41.575
It's kind of more fun that way too.

00:20:41.575 --> 00:20:44.228
As I send the hips back.

00:20:44.228 --> 00:20:46.133
Now if your feet are super tight,

00:20:46.133 --> 00:20:49.004
which I even grew up 
dancing and stuff,

00:20:49.004 --> 00:20:52.296
and then when I first did
work like this, I couldn't.

00:20:53.150 --> 00:20:55.100
I couldn't stay here 
longer than a breath.

00:20:55.100 --> 00:20:57.905
So you might just stay 
here on your paws,

00:20:57.905 --> 00:20:59.124
right for support.

00:20:59.124 --> 00:21:01.516
Or you might find that you
can walk your palms back up,

00:21:01.516 --> 00:21:04.116
but I just want to acknowledge
that if you can't come here,

00:21:04.116 --> 00:21:05.980
you are not alone.

00:21:07.101 --> 00:21:10.512
♫ You are not alone

00:21:10.512 --> 00:21:13.690
♫ I am here with you ♫

00:21:15.113 --> 00:21:18.258
Breathe, and this is a great

00:21:20.424 --> 00:21:22.501
exploration here because
when you're really dumping

00:21:22.501 --> 00:21:25.335
all your weight, it's more painful,

00:21:25.335 --> 00:21:26.788
so you want to find that lift.

00:21:26.788 --> 00:21:29.461
We call it Mula Bandha, that
lift from the pelvic floor.

00:21:29.461 --> 00:21:31.807
So you're not just
splattering your energy,

00:21:31.807 --> 00:21:33.733
but you're really harnessing it,

00:21:33.733 --> 00:21:36.494
and finding this lift.

00:21:36.494 --> 00:21:38.316
Best you can here, same thing,

00:21:38.316 --> 00:21:39.928
try to include the pinky toes.

00:21:39.928 --> 00:21:42.993
If you have to take your hands

00:21:42.993 --> 00:21:44.559
to incorporate the pinky toe

00:21:44.559 --> 00:21:46.059
and kind of curl it under, please do.

00:21:46.059 --> 00:21:48.379
A little self adjustment
is always awesome.

00:21:49.419 --> 00:21:50.451
Couple more breaths here.

00:21:50.451 --> 00:21:51.853
Again, you might be here.

00:21:51.853 --> 00:21:53.244
And if you're sweatin' bullets,

00:21:53.244 --> 00:21:54.961
again you are not alone.

00:21:54.961 --> 00:21:57.354
Keep breathing.

00:21:57.354 --> 00:21:58.898
Mmmmmm.

00:21:58.898 --> 00:22:00.421
Awesome, and then nice and slow,

00:22:00.421 --> 00:22:01.544
as slow as you went in,

00:22:01.544 --> 00:22:02.612
we're gonna come out.

00:22:02.612 --> 00:22:05.720
So sending the palms forward,

00:22:05.720 --> 00:22:07.917
coming onto the tops of the feet,

00:22:07.917 --> 00:22:10.603
and back to where you were.

00:22:10.603 --> 00:22:12.182
We're gonna spend a 
little less time here.

00:22:12.182 --> 00:22:13.936
This time just a little counter.

00:22:13.936 --> 00:22:17.372
Press into all of your toes.

00:22:17.372 --> 00:22:18.638
So I was gonna say all ten toes,

00:22:18.638 --> 00:22:19.902
but some people don't 
have all ten toes

00:22:19.902 --> 00:22:22.411
so just press into whatever
toes you have there,

00:22:22.411 --> 00:22:24.444
and find that lift up
through the center channel.

00:22:24.444 --> 00:22:27.507
Close your eyes for
this last big breath in.

00:22:28.390 --> 00:22:30.600
Awesome, and then exhale, release.

00:22:30.600 --> 00:22:32.366
Come forward, hands come to the mat.

00:22:32.366 --> 00:22:34.581
We have one Downward Dog 
in this practice.

00:22:34.581 --> 00:22:36.522
Walk the knees 
underneath the hips.

00:22:36.522 --> 00:22:38.321
Press away from your yoga mat.

00:22:38.321 --> 00:22:41.597
Inhale in, look forward and smile.

00:22:41.597 --> 00:22:43.500
Then exhale, curl the toes under

00:22:43.500 --> 00:22:45.126
and see if you can 
really grow this pose

00:22:45.126 --> 00:22:46.942
from your feet, whatever
that means to you.

00:22:46.942 --> 00:22:49.120
Just really take the
awareness of your feet,

00:22:49.120 --> 00:22:51.901
heels dropping back.

00:22:51.901 --> 00:22:54.465
Then stretching as you
send the hips up high.

00:22:54.465 --> 00:22:56.864
Kind of a different experience.

00:22:57.832 --> 00:23:00.595
Really working this
pose from the ground up.

00:23:00.595 --> 00:23:01.965
Now, for a hot second here,

00:23:01.965 --> 00:23:04.195
imagine your hands are also your feet,

00:23:04.195 --> 00:23:07.134
which they are in 
some yoga poses, right?

00:23:07.134 --> 00:23:09.778
So, press into all 
ten fingerprints,

00:23:09.778 --> 00:23:11.871
claw into the ground.

00:23:11.871 --> 00:23:14.181
Take one more deep breath
in here, you got this.

00:23:14.181 --> 00:23:15.329
Maybe bend the knees a little bit.

00:23:15.329 --> 00:23:17.398
Melt your heart.

00:23:17.398 --> 00:23:19.925
And then slowly lower down.

00:23:21.463 --> 00:23:23.620
Great, take a Child's Pose here, why not?

00:23:23.620 --> 00:23:25.874
Knees together or knees wide.

00:23:25.874 --> 00:23:27.603
Yogi's choice.

00:23:27.603 --> 00:23:30.313
(deep breathing)

00:23:31.598 --> 00:23:35.421
Alright, and then slowly
press into the hands.

00:23:35.421 --> 00:23:37.511
And we're gonna end 
with the Hero Pose

00:23:37.511 --> 00:23:39.785
or a Virasana.

00:23:39.785 --> 00:23:42.223
So go ahead and walk
the knees back together,

00:23:42.223 --> 00:23:44.091
and you can return 
back to the variation

00:23:44.091 --> 00:23:46.124
that we just had here.

00:23:46.124 --> 00:23:48.016
Sitting up nice and tall,

00:23:48.016 --> 00:23:49.253
breathing deep here.

00:23:49.253 --> 00:23:50.402
If you already know that the knees

00:23:50.402 --> 00:23:53.569
are just not happy in these postures,

00:23:53.569 --> 00:23:57.688
then I'm going to invite you
to come to a Cobbler's Pose.

00:23:57.688 --> 00:23:59.971
Soles of the feet together.

00:23:59.971 --> 00:24:02.029
Knees wide, still great
opening in the hips,

00:24:02.029 --> 00:24:04.560
the legs, and sit up nice and tall.

00:24:04.560 --> 00:24:08.196
You can bring back 
a little self massage,

00:24:08.196 --> 00:24:10.688
or you can just 
stay here breathing.

00:24:10.688 --> 00:24:12.153
Maybe take a forward fold.

00:24:12.153 --> 00:24:13.580
So that's the option.

00:24:13.580 --> 00:24:16.019
Alright, so we're in this variation.

00:24:17.639 --> 00:24:20.823
We are working in Cobbler's Pose

00:24:20.823 --> 00:24:22.786
or I'm gonna guide us through a little,

00:24:22.786 --> 00:24:26.362
deeper posture stage by stage, right,

00:24:26.362 --> 00:24:27.256
step by step.

00:24:27.256 --> 00:24:30.773
So, if you'd like to experiment
with Thunderbolt Pose

00:24:30.773 --> 00:24:34.288
or Vajrasana variation, we're
gonna send the legs out long.

00:24:35.535 --> 00:24:38.040
And just take a hot
second to relax the feet.

00:24:38.040 --> 00:24:39.648
They've been working really hard.

00:24:39.648 --> 00:24:41.822
(deep breathing)

00:24:41.822 --> 00:24:45.077
Then begin to engage again
by pressing into the heels.

00:24:46.046 --> 00:24:49.687
And nice and slow, I'm
gonna lift the left knee up.

00:24:50.901 --> 00:24:52.848
And then I'm just gonna
slowly use my right palm

00:24:52.848 --> 00:24:55.365
on the earth to stabilize.

00:24:55.365 --> 00:24:56.505
I'm gonna bring it back.

00:24:56.505 --> 00:24:58.795
Left toes are gonna point
towards the back edge of the mat.

00:24:58.795 --> 00:25:01.719
Take the fleshy part 
of the calf aside.

00:25:01.719 --> 00:25:03.775
And then I just sit up 
nice and tall here.

00:25:03.775 --> 00:25:06.288
I might gently use my fingers
to lift the knee a little,

00:25:06.288 --> 00:25:07.926
just tugging it back, protecting,

00:25:07.926 --> 00:25:09.307
creating more space there.

00:25:09.307 --> 00:25:10.734
Your body will tell you whether or not

00:25:10.734 --> 00:25:12.255
it feels good here.

00:25:12.255 --> 00:25:15.379
So, if there's any question
at all, don't do it.

00:25:15.379 --> 00:25:16.819
Right, it's not worth it.

00:25:16.819 --> 00:25:19.060
Let's find what feels good, right,

00:25:19.060 --> 00:25:21.266
not find what feels not good.

00:25:21.266 --> 00:25:23.240
So, if it doesn't feel good,

00:25:23.240 --> 00:25:25.405
head to Cobbler's Pose.

00:25:25.405 --> 00:25:27.230
Breathing deep here.

00:25:28.140 --> 00:25:29.336
You might stay here.

00:25:29.336 --> 00:25:31.474
(exhaling)

00:25:31.474 --> 00:25:33.145
Breathing deep.

00:25:33.145 --> 00:25:35.522
Or you might slowly lift the right knee

00:25:35.522 --> 00:25:37.345
and use the left palm on the earth

00:25:37.345 --> 00:25:39.030
to come back here.

00:25:39.030 --> 00:25:40.775
Again, sending the right toes back.

00:25:40.775 --> 00:25:42.461
Walk the knees together.

00:25:42.461 --> 00:25:44.304
Sitting up on a block here is nice.

00:25:44.304 --> 00:25:47.347
We have a whole Foundations of Yoga

00:25:47.347 --> 00:25:50.354
for this posture.

00:25:51.543 --> 00:25:53.258
And I'll breathe deep.

00:25:54.237 --> 00:25:55.307
So you have your towel.

00:25:55.307 --> 00:25:58.049
You have your blanket.

00:25:58.049 --> 00:25:59.428
You could come here.

00:25:59.428 --> 00:26:00.914
Ho-yeah.

00:26:00.914 --> 00:26:01.750
It's so awesome.

00:26:01.750 --> 00:26:04.352
Or you can fold it up behind the knees.

00:26:04.352 --> 00:26:08.519
To take it one stage further,

00:26:08.519 --> 00:26:10.796
so we have different stages, right?

00:26:10.796 --> 00:26:12.822
And we stay present 
within each stage.

00:26:12.822 --> 00:26:14.696
And the moment you can't
stay present with your breath

00:26:14.696 --> 00:26:17.008
in the stage, 
then you need to back off.

00:26:17.008 --> 00:26:18.949
Maybe tugging that right knee again

00:26:18.949 --> 00:26:21.462
to create a little space.

00:26:21.462 --> 00:26:22.989
So if the spine is rounding here,

00:26:22.989 --> 00:26:25.197
find lift in the front body.

00:26:25.197 --> 00:26:27.959
And then, I'm gonna take
my blanket right here

00:26:27.959 --> 00:26:29.397
for the spine actually.

00:26:29.397 --> 00:26:30.477
I'm gonna use my fingertips,

00:26:30.477 --> 00:26:32.615
pressing into all of the toes,

00:26:32.615 --> 00:26:33.786
just like we've been doing.

00:26:33.786 --> 00:26:36.956
I'm gonna slowly, slowly
begin to come back,

00:26:36.956 --> 00:26:39.344
one elbow at a time.

00:26:39.344 --> 00:26:40.874
Breathing deep here.

00:26:40.874 --> 00:26:42.581
If it feels like it's OK in the body,

00:26:42.581 --> 00:26:44.666
I might continue the journey down.

00:26:44.666 --> 00:26:48.086
All the way, releasing onto the earth.

00:26:48.086 --> 00:26:53.086
Or, onto my nice, little
bolster blanket here.

00:26:53.770 --> 00:26:56.463
Arms resting gently at your sides.

00:26:56.463 --> 00:27:00.097
So this is the final stage here.

00:27:00.097 --> 00:27:04.776
I don't expect everyone
to go into this posture,

00:27:04.776 --> 00:27:07.353
but I want to give different options.

00:27:07.353 --> 00:27:10.232
Big, big stretch.

00:27:10.232 --> 00:27:13.170
Hips so as the legs obviously pressing

00:27:13.170 --> 00:27:15.028
into all of the toes here,

00:27:15.028 --> 00:27:16.920
really trying to get that 
pinky toe down.

00:27:16.920 --> 00:27:18.396
We stay present.

00:27:18.396 --> 00:27:22.076
Gonna take a couple
beautiful breaths here.

00:27:22.076 --> 00:27:24.083
Try to stay focused on your breath

00:27:24.083 --> 00:27:26.171
and present, rather than checking out.

00:27:26.171 --> 00:27:27.402
Stay checked in.

00:27:27.402 --> 00:27:31.275
(deep breathing)

00:27:48.946 --> 00:27:50.806
And to come out of the posture,

00:27:50.806 --> 00:27:52.186
connect to your center first.

00:27:52.186 --> 00:27:53.799
Hug the lower ribs in.

00:27:53.799 --> 00:27:56.010
Find this support in the back body

00:27:56.010 --> 00:27:57.973
by engaging your core.

00:27:57.973 --> 00:28:00.526
Take the hands to the
outer edges of your mat,

00:28:00.526 --> 00:28:02.802
and snuggle the shoulder 
blades together.

00:28:02.802 --> 00:28:04.878
Use this as a little
resistance here on your mat

00:28:04.878 --> 00:28:07.736
to press up into the elbows.

00:28:07.736 --> 00:28:09.128
And then slowly, mindfully,

00:28:09.128 --> 00:28:11.472
use the hands to press back up.

00:28:11.472 --> 00:28:13.121
Great, to come out of the posture,

00:28:13.121 --> 00:28:14.712
I'm gonna walk the palms forward.

00:28:14.712 --> 00:28:16.198
Press into the tops of the feet.

00:28:16.198 --> 00:28:17.185
This is super important.

00:28:17.185 --> 00:28:19.455
Keep the feet active always
to protect the knees,

00:28:19.455 --> 00:28:21.894
and we come back up.

00:28:21.894 --> 00:28:23.368
Beautiful.

00:28:23.368 --> 00:28:26.393
From here, I'm gonna swing
the legs to one side.

00:28:26.393 --> 00:28:28.367
Come back to seated,

00:28:28.367 --> 00:28:32.060
and this is where we all
meet up legs out long.

00:28:32.060 --> 00:28:34.172
And just feel, I can even see,

00:28:34.172 --> 00:28:37.539
just the blood rushing
to my feet, so awesome.

00:28:37.539 --> 00:28:40.583
So nice, soften, 
maybe wiggle the toes.

00:28:40.583 --> 00:28:43.758
And then you know what
pose is next, Shavasana.

00:28:44.594 --> 00:28:46.550
So, if you're short on time,

00:28:46.550 --> 00:28:49.254
just lay back for a couple breaths,

00:28:49.254 --> 00:28:52.255
giving thanks for your
body, and for this practice.

00:28:52.255 --> 00:28:54.021
And you should be proud of yourself

00:28:54.021 --> 00:28:57.540
for taking the time to tend to it

00:28:57.540 --> 00:28:58.783
as I like to say.

00:28:58.783 --> 00:29:01.045
If time allows, spend a
little more time here,

00:29:01.045 --> 00:29:02.995
just relaxing and letting go.

00:29:02.995 --> 00:29:06.327
Allowing the nutrients of
your practice to settle in.

00:29:06.327 --> 00:29:07.931
I'm gonna use my blanket here,

00:29:07.931 --> 00:29:09.313
allowing the head to spill off.

00:29:09.313 --> 00:29:10.207
Oh, so nice.

00:29:10.207 --> 00:29:12.051
And then just give it a big breath in.

00:29:12.051 --> 00:29:13.458
(inhaling)

00:29:13.458 --> 00:29:17.000
And a big breath out to relax the feet.

00:29:17.000 --> 00:29:19.174
And then travel up from your feet,

00:29:19.174 --> 00:29:20.510
doing a full body scan.

00:29:20.510 --> 00:29:24.408
Just softening and
letting go of any tension,

00:29:24.408 --> 00:29:26.083
any tightness.

00:29:28.967 --> 00:29:29.988
Life is good.

00:29:29.988 --> 00:29:31.842
(exhaling breath)

00:29:33.946 --> 00:29:35.168
Alright my sweet friends,

00:29:35.168 --> 00:29:37.825
if you're in Shavasana,
you can stay there as long

00:29:37.825 --> 00:29:40.577
as humanly possible.

00:29:40.577 --> 00:29:42.481
Bookmark this video.

00:29:42.481 --> 00:29:45.023
Favorite it so you can
return to it easily.

00:29:45.023 --> 00:29:46.796
Share it with your friends, your family.

00:29:46.796 --> 00:29:49.921
I think we can all benefit
from more feet love,

00:29:49.921 --> 00:29:53.217
attention to the feet, so
that we can stay active

00:29:53.217 --> 00:29:56.144
and become more 
active in our daily lives,

00:29:56.144 --> 00:29:58.626
so that we can be super
happy and super healthy.

00:29:58.626 --> 00:30:00.566
Subscribe to the channel
if you haven't already.

00:30:00.566 --> 00:30:02.610
Questions and comments
are always welcome below,

00:30:02.610 --> 00:30:03.887
and we'll see you next week.

00:30:03.887 --> 00:30:05.906
Free yoga videos every Wednesday.

00:30:05.906 --> 00:30:07.255
Take good care.

00:30:07.255 --> 00:30:08.605
Namaste.

00:30:08.605 --> 00:30:13.071
(bouncy, lively strumming
and drumming music)