WEBVTT

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- What's up, everyone, and
welcome to Yoga with Adriene.

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I am Adriene and we are back

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in action, and I have a new voice.

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For all the new subscribers who are like,

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what are you talking about?

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I was out 'cause I had vocal surgery.

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We've also been shooting a lot

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of fun little projects for you

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and we have all kinds
of crazy moves going on.

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So we took a little break,
but now we're back strong

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and I've missed you, I
miss the regular videos.

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It's been great to be
working on other things,

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but this is really nice constant,

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that we have free yoga
videos every Wednesday,

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something new, something for everyone,

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so thank you for being here,

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thank you for watching this.

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Hopefully, you're in the
mood for some fiery yoga.

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Today, we have a new practice

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in the Yoga for Weight Loss series.

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This is a very popular playlist.

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For me, all yoga is yoga
for weight loss in a way,

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because it's all about
awareness and lovin' yo'self.

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But today we kinda have
a little fiery practice

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with a focus on deep opening in the hips

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and some stretchy-stretch
in the hamstrings.

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Nice little core connect, and of course,

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some neck and shoulder love,

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so hop on your mat, let's get started.

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And if this practice isn't for you,

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be sure to scroll through the channel

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and find something that feels good.

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Let's get started.

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(upbeat guitar music)

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Draw the palms together at the heart now.

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Interlace the fingertips
and press the palms

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forward up and back, keep
the shoulders relaxed.

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Again, getting used to moving
with the breath, inhale,

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reach the pinkies all the way up.

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Again, instead of kinda
panicking here and getting tired

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as each breath rolls on, see
if you can kind of integrate

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more awareness to different body parts.

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(tongue click) A-O.

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Playing with that, drawing in
of the navel and lifting up.

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Pressing into the heels.

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Letting the tailbone grow heavy.

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So if you're kind of arching out here,

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you might tuck the pelvis, allow a little

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heaviness to set in, in
the base of the pelvis.

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Whoo, blood flow in
the opposite direction.

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Breathe one more big breath in here,

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reach, reach, reach, and then exhale.

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Break free, ahhh, great.

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Right arm on top, give
yourself a nice big hug.

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Inching the fingertips towards
the center of the back body,

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breathe in, lift your heart.

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Exhale, release, and
switch, left arm on top.

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Little self-love, little
self-care here in yoga practice.

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Yes, we're here to trim and tone,

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but we can again do it
in a really mindful way

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that feels super awesome, so.

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Shake it out, and again we'll inhale,

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reach the arms up and overhead.

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This time, as you exhale,

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take it all the way down
into a forward fold.

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Grab the elbows, rock
a little side to side,

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if that feels good.

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Bend your knees as
generously as you need to.

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Shake the head a little yes, a little no.

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And then we'll release the arms.

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On an inhale, lift up
to flat back position.

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This can be with the palms
on the tops of the thighs,

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the shins, or fingertips on the mat,

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kinda more Ashtangi version.

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So, chances are, your
body knows what to do,

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but if you're brand new to the practice,

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just consider a nice
long beautiful neck here

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and again, that lifting
up and in of the navel.

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So definitely engaging the belly here,

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engaging the abdominal wall.

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Wherever you are, take
one more big breath in,

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find length, and then use your exhale

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to find that forward fold again.

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Inhale, reach up towards the
sky, spread your fingertips,

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press into all four corners of the feet,

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might even lift the toes here.

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And exhale, hands to heart,

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heavy in the tailbone, nice
tucking of the pelvis here.

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Great, let's have some fun.

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Soft knees, inhale, reach it up,

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fingertips kiss up and over head.

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Exhale, down you go.

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Stretching through the back
body by bending the knee.

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Inhale, halfway lift your
version, long, beautiful neck.

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And exhale, forward fold.

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Great, plant the palms
in line with the feet.

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Bend your knees again, as
generously as you need.

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Then we'll step the right foot back

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into a nice, low lunge.

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Lower the right knee,

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find length in the torso and the heart.

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And again, begin to breathe

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through that right hip,
that right hip crease,

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the front of the leg,
breathe, breathe, breathe.

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Then draw a big rainbow with your center.

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So we're gonna go up and over and back,

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coming on to the left heel.

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Gently tugging energy
through the left hip crease,

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but not really doing it in a way

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that feels like you're kind of pushing,

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just gentle energetic tug.

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Go ahead and allow the weight of the head

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to round forward and
then we'll slowly roll

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through the left foot, come
back to nice low lunge.

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Lifting the right knee
up, take a big breath in.

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Exhale, plant the palms, step
the left toes back to plank.

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Begin to pedal it out here,
find a little movement.

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Create a little bit of
energy in the upper body

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by pressing away from your yoga mat.

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And then we'll step the right foot

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up into the lunge.

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Lower the left knee down.

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Front knee over front ankle and refine

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the little lift in the heart.

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Udi anabandha here drawing
the navel in and up.

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Staying connected through your center,

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breathing into the front
of the left hip crease.

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Breathing, breathing.

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And think up and over as you rock it back.

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Gently pulling back through
the right hip crease.

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Notice my right foot here, super alive,

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super flexed toes up towards the sky.

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And then rolling through that
right foot, plant the palms,

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lift the back knee up,
inhale, exhale, step to plank.

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Again, don't panic here,
press away from your yoga mat.

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Puff up through the upper back body,

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pedal it out.

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Then lower the knees here if
you like or keep them lifted.

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Shift your weight forward and slowly

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lower all the way down.

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As you lower down, draw your
navel up towards your spine.

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Cool, inhale, cobra.

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Everyone press into the tops
of the feet, lift your heart.

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Big breath in here.

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And then exhale, we release.

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Curl the toes under, lift
your kneecaps one at a time.

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Stay engaged in the legs
as you press into the palms

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and lift back up to that top of a push-up.

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Big breath in, exhale
to downward-facing dog.

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Hips go up and back, we pedal it out here.

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Find what feels good, stretching
through the side body,

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super mindful of the hands as we press

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into all 10 knuckles firmly,
finding that yielding

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action we talk about in
the Foundations of Yoga,

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and then melting the heart back.

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If the heels don't come
to the mat, who cares?

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In time they absolutely will.

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(breathing)

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Stick with your breath.

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Great, then we'll slowly bend the knees

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and again to go for a nice slow walk

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up towards the front edge, take your time.

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Forward fold.

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On your next breath in, inhale,

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lift up halfway, long neck, exhale bow.

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Inhale, reach for the sky,
spread the fingertips,

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press into your foundation,
big, big stretch.

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And exhale, hands to heart.

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Great, we're gonna pick up the right foot

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and cross it over the left here.

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Right hip's gonna want
to come forward so you

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want to dial it back a little bit here

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and then maintain this
beautiful lift in the heart.

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Inhale, reach the arms up and over head,

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exhale down you go, pulling
the right hip crease back.

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Breathe, breathe, breathe.

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Super mindful of the hip creases here.

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We're not just kind of dumping all our

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weight into that right foot,
but keeping an energetic

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lift up through the right hip crease

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just like we did in that runner stretch.

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Maybe you let the weight
of the head go here

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and find your breath.

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(breathing)

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Press into all four corners of the feet,

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slowly begin to roll it up.

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And we just do a little switch-a-roo here,

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pressing into the right
foot we step the left foot

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over so, again, this hip
crease is gonna wanna kind of

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come forward here so I'm
gonna keep it dialed back,

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pulling back through my left hip crease,

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really mindful as I lift my heart up.

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Think ballerina here, totally.

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And then reach the arms all the way

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up and over head, exhale down you go.

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(breathing)

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Relaxing the weight of
the head over, excuse me,

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if that feels good.

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And again, finding a new breath here.

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Letting the breath inspire your practice,

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letting the practice really
speak to your breath.

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It's all connected and you
will forget to breathe deep

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and so we just make it about this

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constant return back to the breath.

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(breathing)

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Press firmly into all
four corners of the feet,

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find stability in the
knees so if you don't

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press into your feet your knees
are kind of unstable here,

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believe it or not, even though it's

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such a simple little
shape, so really press into

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your feet, engage all the muscles

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as you roll it up, up up,
and then we'll unravel.

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Awesome, shake it out or pedal it out

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and then inhale, reach
back up towards the sky,

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full breath here, exhale, rain it down.

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Inhale, halfway lift,
awesome, exhale, forward fold.

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Plant the palms this
time, let's give it a hop.

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Hop it back to plank, awesome, you did it!

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Slowly lower down, inhale, cobra.

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And exhale to all fours.

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If your'e working on
strengthening the wrists here,

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you might practice this
next thing on the fists.

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Okay, but don't give up on your wrists.

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We really wanna show that we're working

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nice and slow and mindful
to strengthen the wrist.

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We're not just giving up on them and

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never strengthening
them or stretching them.

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We have fists are an option
here, fists and thumb's

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a great option, stay aware in
your shoulders if you do that.

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Inhale, lift the right knee
up, begin to draw big circles.

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There's gonna be a
tendency here to rush guys,

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so keep it nice and slow.

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So we're opening up the hips,
great for the glutes here,

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but stay connected to that center,

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again drawing the navel
up and in here, rib cage,

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kind of hugging in,
big, big, slow circles.

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After you don't need the video any more

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you can bring your gaze straight down

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and we're opening up the hips again.

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Engaging the glute there.

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If you experience any pain or
a little cramp in your foot,

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play with kind of brightening
the toes, spreading them wide,

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we call this yogi-toes.

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And then reversing the
circle, using your breath,

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definitely working the
abdominal wall here too

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so stay connected, don't
dump all your weight

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into your left palm, see
if you can press into

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both palms evenly, whoo!

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Press into the top of the left foot,

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one more here, you got
it, and then we release.

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Curl the toes under and take
a break off your wrists.

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Nice stretching of the soles

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of the feet as you catch your breath.

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(breathing)

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Same thing on the other
side, back to all fours.

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Press into the top of your right foot,

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press away from your yoga mat and begin

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to draw big, big circle
with the left knee.

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We're strengthening the abdominal wall,

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we're strengthening the
muscles of the back body here,

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get that beautiful back
you've always wanted,

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big, drawing big circles.

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I like to think of it like
carving lines through space.

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That kind of slows me down a little bit.

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Again, if pointing the
toe is kind of bringing

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a little cramp situation into your foot,

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you might try spreading the toes wide,

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still staying nice and bright.

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Reverse your circle if
you haven't already.

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And again, resist the
urge to move super fast.

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(breathing)

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Awesome, do one more.

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And then we release, this time dropping

00:13:09.048 --> 00:13:11.382
the elbows where the palms were and

00:13:11.382 --> 00:13:13.805
walking the knees back, anna hathaasen,

00:13:13.805 --> 00:13:16.245
heart to earth pose,
stretching the shoulders,

00:13:16.245 --> 00:13:20.762
lower belly reaches towards
the tops of the thigh

00:13:20.762 --> 00:13:24.616
and we relax in a nice
restorative stretch here.

00:13:24.616 --> 00:13:27.100
Really opening up through
the shoulders though,

00:13:27.100 --> 00:13:31.964
we might rock the hips a
little gently back and forth.

00:13:31.964 --> 00:13:34.303
(breathing)

00:13:34.303 --> 00:13:36.019
And you might even rock the forehead

00:13:36.019 --> 00:13:38.747
a little back and forth.

00:13:38.747 --> 00:13:41.749
(breathing)

00:13:46.003 --> 00:13:48.523
Awesome, slowly coming back to all fours,

00:13:48.523 --> 00:13:50.045
awesome work everyone!

00:13:50.045 --> 00:13:51.668
Come back to that plank position.

00:13:51.668 --> 00:13:53.468
Don't panic, you got the strength.

00:13:53.468 --> 00:13:56.138
Your mind gives up a lot
faster than your body

00:13:56.138 --> 00:13:58.457
so you got it going on,
and again, you can always

00:13:58.457 --> 00:14:00.492
come to a nice half plank
whenever you need to,

00:14:00.492 --> 00:14:01.850
just kind of working on alignment

00:14:01.850 --> 00:14:04.509
and building strength slowly but surely.

00:14:04.509 --> 00:14:07.028
In plank we're gonna
really reach the heels

00:14:07.028 --> 00:14:08.815
towards the back edge of the mat.

00:14:08.815 --> 00:14:11.555
Inhale in, lift your
right leg up high, exhale.

00:14:11.555 --> 00:14:15.097
Bring your right knee over
towards your left elbow.

00:14:15.097 --> 00:14:17.791
Keep the right foot bright,
pointed, or toes spread.

00:14:17.791 --> 00:14:22.456
Inhale, exhale, release, back to plank.

00:14:22.456 --> 00:14:25.232
Inhale, lift the left
leg up high, you got it.

00:14:25.232 --> 00:14:30.050
Exhale, bring the left knee
over towards the right elbow.

00:14:30.050 --> 00:14:32.372
Brightness in the left foot, inhale,

00:14:32.372 --> 00:14:36.493
exhale back to center, inhale,
lift the right leg up high,

00:14:36.493 --> 00:14:38.513
exhale, cross it over, only three of

00:14:38.513 --> 00:14:40.224
these on each side, you got it.

00:14:40.224 --> 00:14:44.044
Back to plank, here we go,
crossing over with the left knee,

00:14:44.044 --> 00:14:47.004
engage that lower belly
and one more on each side,

00:14:47.004 --> 00:14:48.246
you totally have it, here we go.

00:14:48.246 --> 00:14:51.219
Lift the right leg over to the left.

00:14:51.219 --> 00:14:55.421
Back to plank and one more, here we go.

00:14:55.421 --> 00:14:57.859
Back to plank, awesome.

00:14:57.859 --> 00:14:59.809
From here we're going
to go to downward dog.

00:14:59.809 --> 00:15:02.770
Oh, never felt so good, beautiful.

00:15:02.770 --> 00:15:05.846
Take a couple breaths in downward dog.

00:15:05.846 --> 00:15:09.445
Believe it or not, our resting
pose here, in this practice.

00:15:09.445 --> 00:15:11.628
You can always come to a nice child's pose

00:15:11.628 --> 00:15:16.480
instead and take a load
off those hands and wrists.

00:15:16.480 --> 00:15:18.918
So to each his own here.

00:15:18.918 --> 00:15:21.554
Three to five breaths.

00:15:21.554 --> 00:15:24.381
(breathing)

00:15:33.790 --> 00:15:37.319
Then if you're in child's
pose, take your time,

00:15:37.319 --> 00:15:40.558
but eventually we'll come
up to downward-facing dog

00:15:40.558 --> 00:15:43.170
and then from there either
hop towards the front

00:15:43.170 --> 00:15:45.098
edge of the mat or repeat that nice,

00:15:45.098 --> 00:15:48.540
slow walk towards the front end.

00:15:49.416 --> 00:15:51.832
Take a forward fold.

00:15:51.832 --> 00:15:56.358
Draw your nose towards your navel

00:15:56.358 --> 00:15:59.470
and then on your next
inhale we'll lift flat back.

00:15:59.470 --> 00:16:04.470
Nice, beautiful long neck
and exhale forward fold.

00:16:04.613 --> 00:16:06.691
Inhale, reach up towards the sky,

00:16:06.691 --> 00:16:11.691
spread your fingertips and
exhale, hands to heart.

00:16:14.156 --> 00:16:17.958
Awesome, inhale, reach up.

00:16:18.358 --> 00:16:22.020
Exhale, diving forward, enjoy this move.

00:16:22.670 --> 00:16:27.670
Inhale, flat back, lengthen, exhale bow.

00:16:28.236 --> 00:16:31.358
Inhale, step or hop it
back to plank, you got it!

00:16:31.358 --> 00:16:34.023
Exhale, slowly lower down to Cobra

00:16:34.023 --> 00:16:36.635
or Upward Facing Dog.

00:16:36.635 --> 00:16:40.897
Big breath in, on your
exhale, Downward Dog.

00:16:40.897 --> 00:16:42.997
Picking up the pace a little
bit, just do your best here.

00:16:42.997 --> 00:16:45.725
Inhale, right leg lifts up high, exhale,

00:16:45.725 --> 00:16:47.885
draw a big rainbow up and over,

00:16:47.885 --> 00:16:50.961
right knee to right
elbow, gaze is forward.

00:16:50.961 --> 00:16:54.066
Inhale, 
Three-Legged Dog, toes down.

00:16:54.066 --> 00:16:56.411
Exhale, crossing over
towards the left knee.

00:16:56.411 --> 00:16:59.314
Breathe into your right
hip, engage your core.

00:16:59.314 --> 00:17:02.076
Inhale, three-legged dog,
last one on this side,

00:17:02.076 --> 00:17:03.472
you got it, nose...

00:17:03.472 --> 00:17:05.945
And then step it up into your lunge.

00:17:05.945 --> 00:17:07.571
Pivot on the back foot, we're gonna

00:17:07.571 --> 00:17:11.180
open up to a nice warrior two.

00:17:15.513 --> 00:17:18.016
Fingertips spread left to right.

00:17:18.016 --> 00:17:20.895
We stack head over
heart, heart over pelvis.

00:17:20.895 --> 00:17:25.270
Inhale in and exhale,
sink a little bit deeper.

00:17:25.270 --> 00:17:28.396
Give your arms a break 
interlace behind the tail.

00:17:28.396 --> 00:17:31.937
Open your chest as you lift your heart up.

00:17:33.630 --> 00:17:36.335
Humble warrior, we inhale in, exhale.

00:17:36.335 --> 00:17:39.388
Begin to pull back with
the right hip crease.

00:17:39.388 --> 00:17:42.011
Remember this action of pulling
back with right hip crease

00:17:42.011 --> 00:17:43.573
and remember the Uddiyana 
Bandha, so join the navel

00:17:43.573 --> 00:17:46.382
up and in and then take
your time getting there.

00:17:46.382 --> 00:17:48.855
Maybe keep your back, your spine,

00:17:48.855 --> 00:17:52.454
nice and long, as long as possible.

00:17:52.454 --> 00:17:56.400
Maybe pausing right above
the thigh bone line here

00:17:56.400 --> 00:17:58.200
just to make sure we're not collapsing

00:17:58.200 --> 00:18:00.592
and then maybe you continue the journey

00:18:00.592 --> 00:18:02.856
all the way down.

00:18:02.856 --> 00:18:06.280
Again, gentle tugging back
in the right hip crease,

00:18:06.280 --> 00:18:08.452
supercharged through my left inner thigh,

00:18:08.452 --> 00:18:10.936
pressing into the knife
edge of that left foot.

00:18:10.936 --> 00:18:13.420
Breath deeply here my friends.

00:18:13.420 --> 00:18:16.276
Relax the weight of the
head over, humble warrior,

00:18:16.276 --> 00:18:19.567
strong, fierce pose.

00:18:21.279 --> 00:18:23.799
And then press into all
four corners of the feet.

00:18:23.799 --> 00:18:28.257
Don't rush this as you
slowly rise up, super strong.

00:18:28.257 --> 00:18:31.451
We'll go ahead and straighten
through that front leg, yay!

00:18:31.451 --> 00:18:33.714
And release the arms, go
ahead and reach them up,

00:18:33.714 --> 00:18:35.815
let the blood flow in
the opposite direction,

00:18:35.815 --> 00:18:39.194
as you dial your heart to the
side, turn the right toes in,

00:18:39.194 --> 00:18:41.074
left toes out and we'll come to that

00:18:41.074 --> 00:18:43.315
warrior two on the other side.

00:18:43.315 --> 00:18:45.834
Pull the pinkies back and energy radiates,

00:18:45.834 --> 00:18:48.435
strong legs here guys.

00:18:48.435 --> 00:18:50.338
We don't have a lot of standing poses,

00:18:50.338 --> 00:18:52.021
we don't have a lot of poses today,

00:18:52.021 --> 00:18:55.010
so really embody each one
with everything you have.

00:18:55.010 --> 00:18:59.329
Moving with your breath.

00:18:59.329 --> 00:19:01.163
Interlacing fingertips behind the tail,

00:19:01.163 --> 00:19:03.440
whenever you're ready.

00:19:03.548 --> 00:19:04.728
Let me get rid of this.

00:19:04.728 --> 00:19:07.537
And maybe you bring the
opposite hand on top this time,

00:19:07.537 --> 00:19:10.173
so maybe the left thumb was on top

00:19:10.173 --> 00:19:12.517
so you bring the right
thumb on top this time.

00:19:12.517 --> 00:19:14.456
Just playing around.

00:19:14.456 --> 00:19:16.418
And we open up through the chest.

00:19:16.418 --> 00:19:18.803
Inhale in, whenever you're
ready, nice flat back,

00:19:18.803 --> 00:19:22.984
as you begin to pull
the left hip crease back

00:19:22.984 --> 00:19:27.075
and find your humble warrior.

00:19:27.325 --> 00:19:28.490
So as the heart begins to melt down,

00:19:28.490 --> 00:19:31.729
I begin to charge through
my back leg strong.

00:19:31.729 --> 00:19:33.854
Really engaged through
the right inner thigh.

00:19:33.854 --> 00:19:34.893
Maybe I take it all the way down,

00:19:34.893 --> 00:19:37.294
ooh, I'm super sore.

00:19:37.294 --> 00:19:40.102
And using your breath,

00:19:42.233 --> 00:19:46.476
to stay alive and engaged.

00:19:47.631 --> 00:19:50.156
(breathing)

00:19:54.585 --> 00:19:58.039
Pulling the left hip
crease back, you got it!

00:20:00.343 --> 00:20:01.741
To come out we're gonna move at a nice,

00:20:01.741 --> 00:20:04.261
slow constant rate of speed,
strong legs, strong legs,

00:20:04.261 --> 00:20:05.712
don't give up!

00:20:05.712 --> 00:20:07.511
Then break free, reach your fingertips up.

00:20:07.511 --> 00:20:10.459
Ah, blood flows in the
opposite direction, awesome.

00:20:10.459 --> 00:20:12.920
We'll straighten through that front leg.

00:20:12.920 --> 00:20:14.337
Great, we're gonna come all the way

00:20:14.337 --> 00:20:15.560
back to the front of
our mat, nice and easy,

00:20:15.560 --> 00:20:18.161
just dialing the toes all the way back.

00:20:18.161 --> 00:20:20.285
Go ahead and come back to your lunge.

00:20:20.285 --> 00:20:22.863
We'll plant the palms,
slide the right toes back,

00:20:22.863 --> 00:20:24.360
and take a vinyasa.

00:20:24.360 --> 00:20:27.891
To each his own here,
maybe you take a break.

00:20:29.037 --> 00:20:32.380
Awesome everyone, together.

00:20:33.141 --> 00:20:35.602
Drop the right heel, inhale,
lift the left leg up high,

00:20:35.602 --> 00:20:36.740
here we go!

00:20:36.740 --> 00:20:39.526
Think up and over, big, big
arcs with your left knee,

00:20:39.526 --> 00:20:41.721
reaching up and over to kiss left elbow,

00:20:41.721 --> 00:20:44.878
gaze is forward, strong center.

00:20:44.878 --> 00:20:48.036
Gorgeous, three-legged dog, take it up.

00:20:48.036 --> 00:20:50.671
And, crossing over, here we
go, left knee to right elbow.

00:20:50.671 --> 00:20:54.711
Gaze is forward, three-legged
dog and last one,

00:20:54.711 --> 00:20:57.105
nose to knee, rounding it all.

00:20:57.105 --> 00:21:00.073
And then we'll step it up into our lunge.

00:21:00.073 --> 00:21:02.195
Great, here we go, Skandasana.

00:21:02.195 --> 00:21:05.040
Inhale, heart radiates forward,

00:21:05.040 --> 00:21:10.040
exhale, I'm gonna slowly
shift my weight up and over,

00:21:10.322 --> 00:21:14.223
pivot on the back foot,
coming into this kind of,

00:21:16.742 --> 00:21:19.320
I always call this like
a little ninja move here.

00:21:19.320 --> 00:21:21.700
If the hips are really
tight, we may actually

00:21:21.700 --> 00:21:26.700
lift the right heel up, with
the legs and the ankles.

00:21:26.901 --> 00:21:28.480
This is going to be step one.

00:21:28.480 --> 00:21:31.417
Using the fingertips on the
mat, really flexing through

00:21:31.417 --> 00:21:34.296
the extended leg.

00:21:34.296 --> 00:21:39.296
Maybe you're able to stay
on your right foot here.

00:21:40.739 --> 00:21:42.237
And maybe you're able to bring the palms

00:21:42.237 --> 00:21:45.301
together at the heart.

00:21:45.301 --> 00:21:49.011
Wherever you are, breathe deep.

00:21:49.957 --> 00:21:51.095
And then check it out.

00:21:51.095 --> 00:21:52.968
I'm gonna slowly, using
that udi anabandha,

00:21:52.968 --> 00:21:55.742
that core lock, I'm gonna lift myself up.

00:21:55.742 --> 00:21:58.298
And I'm gonna come all the way
back to the front of my mat

00:21:58.298 --> 00:22:02.233
onto my left foot again, left
heel can come up, no prob.

00:22:02.233 --> 00:22:04.833
Or maybe I'm gonna stay here.

00:22:04.833 --> 00:22:07.096
Maybe I'd bring the palms
together with heart,

00:22:07.096 --> 00:22:09.279
maybe you're like, "What
in the world, Adriene?"

00:22:09.279 --> 00:22:12.019
And you're like, okay, I'll
save that for another rainy day.

00:22:12.019 --> 00:22:14.214
So definitely getting into
some deep hip work here,

00:22:14.214 --> 00:22:16.136
but also doing it in a
kind of way that's...

00:22:16.136 --> 00:22:18.099
I don't want you to take it too seriously.

00:22:18.099 --> 00:22:20.478
I want us to be mindful
of action and alignment

00:22:20.478 --> 00:22:25.134
but also, you know,
don't sweat it too much.

00:22:25.134 --> 00:22:26.574
'Kay, here we go.

00:22:26.574 --> 00:22:28.199
Using the core center engagement,

00:22:28.199 --> 00:22:30.253
that core lock, to come back
through, so that's gonna

00:22:30.253 --> 00:22:33.656
protect us and just checking
it out on either side.

00:22:33.656 --> 00:22:36.279
Maybe you're here, maybe you're here,

00:22:36.279 --> 00:22:39.111
and then one more time, back
to the front of your mat.

00:22:39.111 --> 00:22:41.295
All the way up and over,
using the core lock,

00:22:41.295 --> 00:22:45.952
scandasa to the other side (breathing).

00:22:45.952 --> 00:22:49.399
Then we'll slowly pivot on the left foot.

00:22:49.399 --> 00:22:51.559
Come back to the front
edge of the mat by bringing

00:22:51.559 --> 00:22:53.590
the right foot back to our lunge,

00:22:53.590 --> 00:22:58.590
then stepping it up to
the front, forward fold.

00:22:58.874 --> 00:23:03.273
Great, inhale, halfway
lift, exhale bow, last time,

00:23:03.273 --> 00:23:05.873
we inhale reach all the
way up towards the sky,

00:23:05.873 --> 00:23:08.253
big, big stretch, clap the palms together,

00:23:08.253 --> 00:23:11.097
up and overhead, gynamaste,

00:23:11.097 --> 00:23:14.894
and then exhale hands to heart.

00:23:14.894 --> 00:23:17.436
Great, inhale, reach it up.

00:23:17.436 --> 00:23:20.021
Exhale down we go.

00:23:20.269 --> 00:23:22.555
Heel, toe, heel, toe the
feet as wide as your mat.

00:23:22.555 --> 00:23:25.435
This time we're coming
into a nice low squat

00:23:25.435 --> 00:23:28.116
so the toes might spill off
the edge of your mat here.

00:23:28.116 --> 00:23:33.116
We'll use your fingertips
to guide yourself down.

00:23:33.609 --> 00:23:37.973
Again, the heels might not
stay down here and that's okay.

00:23:37.973 --> 00:23:42.973
We use this little froggy
pose to create space.

00:23:44.592 --> 00:23:46.972
Maybe the heels do come down to the mat,

00:23:46.972 --> 00:23:48.526
in which case maybe you
bring the palms together

00:23:48.526 --> 00:23:52.892
and use this posture to
find a little push and pull,

00:23:52.892 --> 00:23:54.429
what our hatha yoga is all about.

00:23:54.429 --> 00:23:56.275
Build strength with a
little resistance here as we

00:23:56.275 --> 00:23:58.795
press the arms into the legs and squeeze

00:23:58.795 --> 00:24:01.012
the legs into the arms.

00:24:01.012 --> 00:24:04.466
Lengthen, lift up through your heart.

00:24:06.015 --> 00:24:08.975
If crow, or bicasana, is in your practice,

00:24:08.975 --> 00:24:12.912
you might use this moment now to, maybe,

00:24:12.912 --> 00:24:14.654
give it a whirl.

00:24:14.654 --> 00:24:19.227
Bringing the palms to the
earth, walking the toes in.

00:24:19.227 --> 00:24:22.233
That same core lock, we
draw the energy in and up

00:24:22.233 --> 00:24:25.647
in the belly, we don't
through the upper back body.

00:24:25.647 --> 00:24:27.192
It's all about the energy
here, it's really not

00:24:27.192 --> 00:24:28.526
about the arm muscles.

00:24:28.526 --> 00:24:31.115
As we inhale in, integrity,
integrity, I walk the knees

00:24:31.115 --> 00:24:33.252
as close as I can up to my armpits

00:24:33.252 --> 00:24:35.271
and I begin to rock forward.

00:24:35.271 --> 00:24:37.234
Notice how my gaze, my gistre, is forward.

00:24:37.234 --> 00:24:39.045
Focus out, out, out.

00:24:39.045 --> 00:24:41.366
Maybe this is my crow practice today.

00:24:41.366 --> 00:24:44.152
Maybe I lift one foot.

00:24:44.152 --> 00:24:46.545
Maybe I lift the other and maybe I fly.

00:24:46.545 --> 00:24:49.690
And maybe not, maybe I
save it for another day.

00:24:49.690 --> 00:24:51.873
Using the breath.

00:24:51.873 --> 00:24:54.532
Pulling my hip creases up
and back, navel in and up.

00:24:54.532 --> 00:24:58.606
Reach, reach, reach with
the crown of the head.

00:24:58.606 --> 00:25:01.149
After a little bit of crow practice,

00:25:01.149 --> 00:25:05.280
we'll meet our friends
back in our yogic squat.

00:25:11.207 --> 00:25:14.028
Gently we'll release.

00:25:14.028 --> 00:25:16.988
Coming to a nice, extended leg here,

00:25:16.988 --> 00:25:20.668
poshi mo tinasina,
reaching through the heels,

00:25:20.668 --> 00:25:23.192
finding that siponde heel connection

00:25:23.192 --> 00:25:25.684
and then reaching arms up and overhead.

00:25:25.684 --> 00:25:27.750
Whenever you're ready, take
it into a nice forward fold,

00:25:27.750 --> 00:25:29.770
consider pulling the hip creases back.

00:25:29.770 --> 00:25:32.464
Knees can bend as generously
as you need them to here.

00:25:32.464 --> 00:25:34.611
We're aiming to get the belly
on to the top of the thigh

00:25:34.611 --> 00:25:39.611
but not at the cost of
being able to breathe

00:25:40.788 --> 00:25:42.592
and, maybe, snapping a hamstring.

00:25:42.592 --> 00:25:44.600
So just take your time, bend your

00:25:44.600 --> 00:25:46.961
knees basically is what I'm saying.

00:25:46.961 --> 00:25:48.262
Nice brightness in the feet here,

00:25:48.262 --> 00:25:49.841
eventually we'll get to here or here,

00:25:49.841 --> 00:25:51.617
wherever we want to be,
wherever we need to be.

00:25:51.617 --> 00:25:56.276
But be where you are now.

00:25:57.048 --> 00:25:59.898
(breathing)

00:26:05.429 --> 00:26:09.521
Couple more breaths here, let it go.

00:26:21.764 --> 00:26:25.793
And then we'll slowly roll it up.

00:26:25.793 --> 00:26:27.905
Great!

00:26:27.905 --> 00:26:29.965
Go ahead and lift that
right knee all the way up.

00:26:29.965 --> 00:26:31.671
We're gonna take just a little twist here,

00:26:31.671 --> 00:26:35.381
hugging right knee in.

00:26:35.550 --> 00:26:38.765
Careful not to lean into it
here, but sit up nice and tall.

00:26:38.765 --> 00:26:43.003
Inhale in, exhale, journey
into your twist again.

00:26:43.003 --> 00:26:45.562
Pulling the right hip crease back.

00:26:47.007 --> 00:26:49.770
Making sure to keep the
head over the heart,

00:26:49.770 --> 00:26:53.120
the heart over the pelvis.

00:26:53.450 --> 00:26:56.028
Inhale in, exhale back to center.

00:26:56.028 --> 00:26:57.298
Catch your right foot, we're gonna go

00:26:57.298 --> 00:26:59.376
for a little rock here in the hip.

00:26:59.376 --> 00:27:01.129
You might be able to bring the outer edge

00:27:01.129 --> 00:27:02.777
of your right foot to the elbow crease

00:27:02.777 --> 00:27:05.193
and you might be like, "Ha ha! Never."

00:27:05.193 --> 00:27:07.515
Just grab your foot here and
we're gonna go for a little

00:27:07.515 --> 00:27:11.594
sway back and forth and
then front and back as well.

00:27:16.731 --> 00:27:19.715
Now would be a good
time if you were wanting

00:27:19.715 --> 00:27:22.025
to work on an arm balance

00:27:22.025 --> 00:27:23.941
or something like figure
eight or something,

00:27:23.941 --> 00:27:26.205
maybe one of these, you
could practice that here

00:27:26.205 --> 00:27:29.862
and now, working on that, but
we'll do that another day,

00:27:29.862 --> 00:27:32.299
officially, just giving you
options for those of you

00:27:32.299 --> 00:27:36.315
with a practice already rolling.

00:27:38.980 --> 00:27:42.346
Then we'll release the right
leg, lift the left leg up high.

00:27:42.346 --> 00:27:43.879
Also, if you're interested
in stuff like that you should

00:27:43.879 --> 00:27:46.525
check out our programs
at yogawithadriene.com or

00:27:46.525 --> 00:27:48.500
findwhatfeelsgood.com
'cause we're able to go into

00:27:48.500 --> 00:27:51.646
kind of more depth with
some more challenging things

00:27:51.646 --> 00:27:53.546
just kinda nice, but I
want to make sure everyone

00:27:53.546 --> 00:27:56.032
feels taken care of here
on Youtube and in time

00:27:56.032 --> 00:27:58.353
we'll add more and more.

00:27:58.353 --> 00:27:59.908
Feel free to veer off if you need to.

00:27:59.908 --> 00:28:03.385
Coming into your twist on the other side.

00:28:04.354 --> 00:28:06.985
Sticking with your breath.

00:28:09.788 --> 00:28:12.214
And then same thing, just nice and easy.

00:28:12.214 --> 00:28:17.214
Rocking, the hip front
to back, left to right.

00:28:23.592 --> 00:28:26.204
We'll do a tutorial on
that figure eight pose.

00:28:26.204 --> 00:28:30.621
That's an arm balance that
everyone wants to try.

00:28:34.725 --> 00:28:36.652
And then releasing that leg, ending with

00:28:36.652 --> 00:28:38.823
a little bit of core, of course.

00:28:38.823 --> 00:28:41.331
It's not long so it's gonna go quick.

00:28:41.331 --> 00:28:42.932
Let's really give it our all.

00:28:42.932 --> 00:28:45.533
So we're going to come
onto flat back position.

00:28:45.533 --> 00:28:47.913
Lift the shins up parallel to the ceiling.

00:28:47.913 --> 00:28:50.571
Interlace the fingertips and
bring them behind the head.

00:28:50.571 --> 00:28:52.162
Okay my friends, you got this!

00:28:52.162 --> 00:28:53.613
Extend your thumbs.

00:28:53.613 --> 00:28:55.843
Go ahead and open up
through the armpit chest.

00:28:55.843 --> 00:28:58.350
Tilt your pelvis so your
tailbone scooping up towards

00:28:58.350 --> 00:29:00.548
the sky so your lower back comes in nice

00:29:00.548 --> 00:29:02.001
and flush with the mat.

00:29:02.001 --> 00:29:03.765
Here we go, inhale in.

00:29:03.765 --> 00:29:08.723
I'm gonna exhale, lift my
head, my neck, my shoulders.

00:29:08.723 --> 00:29:13.723
I'm gonna cross right elbow to left knee

00:29:13.842 --> 00:29:16.443
and tap my right toe down.

00:29:16.443 --> 00:29:17.789
So if you feel too crunched here,

00:29:17.789 --> 00:29:20.262
you can even bring fingertips to temples.

00:29:20.262 --> 00:29:22.201
Then I'm gonna inhale to center.

00:29:22.201 --> 00:29:26.427
Exhale, tap the left toe
down, cross left elbow over.

00:29:26.427 --> 00:29:29.248
This is just a yogi bicycle variation.

00:29:29.248 --> 00:29:33.152
Inhale, really targeting lower belly, tap.

00:29:33.152 --> 00:29:36.608
Inhale to center, exhale tap and cross.

00:29:36.608 --> 00:29:41.061
Inhale to center, exhale tap
and cross, keep it going.

00:29:41.427 --> 00:29:42.697
(breathing)

00:29:42.697 --> 00:29:44.403
Resist the urge to speed up.

00:29:44.403 --> 00:29:47.574
Nice, slow controlled movement.

00:29:47.574 --> 00:29:50.563
(breathing)

00:29:57.394 --> 00:30:00.047
Keep it going.

00:30:02.375 --> 00:30:05.725
Almost done, keep it going.

00:30:07.333 --> 00:30:10.566
And one more on each side.

00:30:12.556 --> 00:30:16.069
Then both legs up, reach, pulse for 10.

00:30:23.701 --> 00:30:26.387
And then we release everything
down sup da baddacanasa.

00:30:26.387 --> 00:30:28.419
This should feel awesome.

00:30:28.419 --> 00:30:30.706
Bring the hands to the belly,
give yourself a little pet.

00:30:30.706 --> 00:30:33.260
Soles of the feet together,
knees nice and wide.

00:30:33.260 --> 00:30:35.628
We begin to cool it down,
awesome work my friends!

00:30:35.628 --> 00:30:38.206
Super, super awesome, don't
forget about your breath,

00:30:38.206 --> 00:30:41.108
even here, use it to kind
of calm the nervous system

00:30:41.108 --> 00:30:43.778
and restore the body for
the rest of your day.

00:30:43.778 --> 00:30:47.586
We take a rest here, opening the arms out,

00:30:47.586 --> 00:30:52.044
nice and easy, crawling the
shoulder blades underneath you.

00:30:52.044 --> 00:30:54.343
Ending in a restorative posture today,

00:30:54.343 --> 00:30:57.118
however your lower back
might need a little bit

00:30:57.118 --> 00:31:00.903
of love so maybe taking a
moment to hug the knees in,

00:31:00.903 --> 00:31:05.465
maybe a happy baby,
maybe a reclined twist.

00:31:05.465 --> 00:31:09.458
Or maybe you're all set to
just stay here in badacanasa.

00:31:09.458 --> 00:31:13.604
A little moment to do a
little mindful freestyle and

00:31:13.604 --> 00:31:17.893
then maybe meet us back
here whenever you're ready.

00:31:18.967 --> 00:31:22.792
You can close the eyes when you arrive.

00:31:23.297 --> 00:31:25.398
And we just take a second
to honor this moment

00:31:25.398 --> 00:31:28.498
of stillness and this restorative moment

00:31:28.498 --> 00:31:33.498
as totally important as
our strengthening practice.

00:31:37.658 --> 00:31:42.389
For in yoga we aim to find
balance in all things.

00:31:42.696 --> 00:31:47.696
That's how we can create a
sustainable, healthy life.

00:31:48.164 --> 00:31:49.975
That's how we can create
a workout routine that is

00:31:49.975 --> 00:31:53.005
sustainable and healthy.

00:31:53.005 --> 00:31:55.141
Stay here if you like, opening the hips

00:31:55.141 --> 00:31:58.211
out a little bit longer or
begin to slide the right foot

00:31:58.211 --> 00:32:01.972
out, long windshield wiper-ing
the toes back and forth.

00:32:01.972 --> 00:32:06.251
And then the left, out
long, back and forth,

00:32:06.251 --> 00:32:08.050
back and forth.

00:32:08.050 --> 00:32:09.710
Awesome work today my friends.

00:32:09.710 --> 00:32:11.754
Give yourself a little rest,
as long as time allows,

00:32:11.754 --> 00:32:13.994
if you have to boogie,
I thank you for sharing

00:32:13.994 --> 00:32:17.175
your practice with me and
I'll see you next time.

00:32:17.175 --> 00:32:18.885
Namaste.

00:32:19.055 --> 00:32:21.799
(upbeat guitar music)