WEBVTT 00:00:00.030 --> 00:00:01.410 what's up everyone welcome to yoga with 00:00:01.410 --> 00:00:03.300 Adriene I'm Adriene and today we have 00:00:03.300 --> 00:00:05.310 some yoga tips for you these come 00:00:05.310 --> 00:00:08.039 straight from our reboot family in fact 00:00:08.039 --> 00:00:10.260 want to give a shout out to mark from 00:00:10.260 --> 00:00:12.059 Australia who actually brought this up 00:00:12.059 --> 00:00:14.370 on the reboot page thank you Mark for 00:00:14.370 --> 00:00:16.170 being so active and for asking such 00:00:16.170 --> 00:00:18.570 great questions because the questions 00:00:18.570 --> 00:00:20.520 benefit us all so today we're going to 00:00:20.520 --> 00:00:23.010 take a little look at the standing 00:00:23.010 --> 00:00:25.939 foundation of warriors these are tips to 00:00:25.939 --> 00:00:28.349 engage the lower body particularly that 00:00:28.349 --> 00:00:29.970 back leg where when we're in the 00:00:29.970 --> 00:00:32.610 standing postures and if you've practice 00:00:32.610 --> 00:00:34.170 reboot or you're in the reboot family 00:00:34.170 --> 00:00:36.540 already you know that we do warrior one 00:00:36.540 --> 00:00:39.930 warrior two high lunge and warrior three 00:00:39.930 --> 00:00:44.219 at least those in our reboot sequences 00:00:44.219 --> 00:00:46.200 so hopefully this will be beneficial for 00:00:46.200 --> 00:00:48.539 you and I think in general this is a 00:00:48.539 --> 00:00:52.230 nice little reminder for most standing 00:00:52.230 --> 00:00:54.300 austenite postures so let's just see 00:00:54.300 --> 00:00:56.600 what happens with hop on the mat 00:00:56.600 --> 00:01:01.670 [Music] 00:01:06.420 --> 00:01:10.870 all right so my first tip in terms of 00:01:10.870 --> 00:01:14.050 warriors is build from the ground up 00:01:14.050 --> 00:01:15.760 so rather than sometimes in class would 00:01:15.760 --> 00:01:17.110 kind of come into it from already 00:01:17.110 --> 00:01:20.350 standing I want to like get it down low 00:01:20.350 --> 00:01:23.350 so we're gonna start in a runner's lunge 00:01:23.350 --> 00:01:24.970 let's start with the right leg forward 00:01:24.970 --> 00:01:27.040 and the left leg back so take your time 00:01:27.040 --> 00:01:30.130 getting in there and it really like for 00:01:30.130 --> 00:01:31.600 us to pay attention we can lower that 00:01:31.600 --> 00:01:33.760 back knee for a sec to our Center today 00:01:33.760 --> 00:01:36.880 because for me in finding those engaging 00:01:36.880 --> 00:01:38.770 qualities that I feel like we're looking 00:01:38.770 --> 00:01:41.290 for is really about engaging your Center 00:01:41.290 --> 00:01:44.770 your center of gravity so coming to a 00:01:44.770 --> 00:01:46.259 nice runners lunge 00:01:46.259 --> 00:01:48.820 and just bring your awareness to the 00:01:48.820 --> 00:01:50.619 space between your navel and your spine 00:01:50.619 --> 00:01:53.170 and your awareness to your tailbone here 00:01:53.170 --> 00:01:56.039 as we just connect to the center 00:01:56.039 --> 00:01:58.060 alright so nice and easy I'm going to 00:01:58.060 --> 00:02:00.220 pivot on the back foot and I'm not gonna 00:02:00.220 --> 00:02:01.660 lift up you guys take your time again 00:02:01.660 --> 00:02:03.610 we're building from the ground up so I'm 00:02:03.610 --> 00:02:06.160 gonna soften that back knee just so I 00:02:06.160 --> 00:02:07.990 can feel the difference and then plant 00:02:07.990 --> 00:02:10.419 the left heel left toes are pointed 00:02:10.419 --> 00:02:11.980 maybe towards the front left corner of 00:02:11.980 --> 00:02:13.900 the mat or the front left corner of the 00:02:13.900 --> 00:02:17.049 room I'm not on a tightrope I'm on two 00:02:17.049 --> 00:02:18.910 skis here so I might walk the right foot 00:02:18.910 --> 00:02:21.670 outside to nice long plane so you might 00:02:21.670 --> 00:02:23.950 have heard before right heel in line 00:02:23.950 --> 00:02:26.560 with the arch of the left foot for the 00:02:26.560 --> 00:02:28.330 sake of our yoga tips today I'm really 00:02:28.330 --> 00:02:30.100 and in general I'm teaching like this 00:02:30.100 --> 00:02:32.350 these days sharing like this these days 00:02:32.350 --> 00:02:35.709 to have nice spaciousness between both 00:02:35.709 --> 00:02:39.579 feet all right now hang with me we're 00:02:39.579 --> 00:02:40.660 looking at the video okay you're looking 00:02:40.660 --> 00:02:42.100 at me I'm looking at you take your left 00:02:42.100 --> 00:02:42.700 calm 00:02:42.700 --> 00:02:45.239 bring it to the top of your left thigh 00:02:45.239 --> 00:02:47.680 now imagine a spiral here I'm going to 00:02:47.680 --> 00:02:49.570 take my index finger and you can too and 00:02:49.570 --> 00:02:52.060 I'm going to imagine the top of the left 00:02:52.060 --> 00:02:53.860 thigh spiraling and you can even see it 00:02:53.860 --> 00:02:55.600 turning a little bit here now what wants 00:02:55.600 --> 00:02:56.950 to happen though is that outer edge of 00:02:56.950 --> 00:02:58.959 the back foot starts to peel up so I'm 00:02:58.959 --> 00:03:01.600 going to do what my hat my hat with my 00:03:01.600 --> 00:03:03.579 hot the yoga is all about just find that 00:03:03.579 --> 00:03:05.650 opposition alright the Sun on the moon 00:03:05.650 --> 00:03:07.420 the mask in and the masculine and the 00:03:07.420 --> 00:03:09.850 feminine that opposition so I ground 00:03:09.850 --> 00:03:11.200 down through the outer edge of the foot 00:03:11.200 --> 00:03:13.239 in fact I don't know if you can see my 00:03:13.239 --> 00:03:16.450 foot there but nice and strong and then 00:03:16.450 --> 00:03:18.550 I keep the spiral of the top of the 00:03:18.550 --> 00:03:19.560 thigh 00:03:19.560 --> 00:03:22.120 now bring your left palm to the inner 00:03:22.120 --> 00:03:24.849 thighs slap it like a pancake and just 00:03:24.849 --> 00:03:26.620 see if you can engage and what this does 00:03:26.620 --> 00:03:28.420 is for me wakes up my Center it reminds 00:03:28.420 --> 00:03:29.829 me oh yeah it's all connected because 00:03:29.829 --> 00:03:32.170 before this is kind of all spilling you 00:03:32.170 --> 00:03:34.510 can even see this will and what I'm 00:03:34.510 --> 00:03:36.939 gonna do is charge this let that wake-up 00:03:36.939 --> 00:03:41.379 call send out through the body and begin 00:03:41.379 --> 00:03:43.870 to engage my Center maybe lengthen the 00:03:43.870 --> 00:03:46.629 tailbone and now we're talking okay bend 00:03:46.629 --> 00:03:47.409 that front knee 00:03:47.409 --> 00:03:49.900 hopefully we're talking if not then keep 00:03:49.900 --> 00:03:52.269 working waking up waking up waking up 00:03:52.269 --> 00:03:54.340 now I'm gonna bring my hands to the 00:03:54.340 --> 00:03:56.950 waistline here and slowly come up to 00:03:56.950 --> 00:03:58.959 warrior one don't worry about the back 00:03:58.959 --> 00:04:00.459 of that thigh being parallel here today 00:04:00.459 --> 00:04:02.129 I'm working on this back leg and 00:04:02.129 --> 00:04:04.209 eventually I'll get to where I can see 00:04:04.209 --> 00:04:06.189 sink really deep put the power of that 00:04:06.189 --> 00:04:09.549 back leg so take a second here to just 00:04:09.549 --> 00:04:11.170 bring the hands to the waistline and 00:04:11.170 --> 00:04:12.879 notice if we've kind of lost that 00:04:12.879 --> 00:04:15.280 engaging quality and a leg which is what 00:04:15.280 --> 00:04:18.339 I think the feedback was is like I can't 00:04:18.339 --> 00:04:23.289 seem to get or maintain that energy in 00:04:23.289 --> 00:04:27.340 the back leg so again I ask you to bring 00:04:27.340 --> 00:04:29.740 your awareness now to your Center to the 00:04:29.740 --> 00:04:32.289 tailbone is it sinking to the front is 00:04:32.289 --> 00:04:33.729 it sinking to the back is it going 00:04:33.729 --> 00:04:36.220 towards that right buttock or that right 00:04:36.220 --> 00:04:38.639 sit bone or the left hip left sit bone 00:04:38.639 --> 00:04:41.260 can we let it kind of dangle in between 00:04:41.260 --> 00:04:48.220 like this yoga with adriene yep finding 00:04:48.220 --> 00:04:50.349 that Center and then from there again 00:04:50.349 --> 00:04:52.389 seeing if we can spread awareness and 00:04:52.389 --> 00:04:55.090 find that opposition as we roll the top 00:04:55.090 --> 00:04:57.340 of that back thigh in and ground down 00:04:57.340 --> 00:04:58.770 through the outer edge of that back foot 00:04:58.770 --> 00:05:02.289 back leg is super strong now use the 00:05:02.289 --> 00:05:04.780 power of your mind imagination to draw 00:05:04.780 --> 00:05:06.460 energy up from the arches of the feet so 00:05:06.460 --> 00:05:08.470 this is an energetic thing not an 00:05:08.470 --> 00:05:10.780 anatomical thing or an alignment this is 00:05:10.780 --> 00:05:13.180 now the energy drawing all the way up 00:05:13.180 --> 00:05:14.680 from the arches of the feet as we hold 00:05:14.680 --> 00:05:16.659 on to our action alignment and then 00:05:16.659 --> 00:05:19.120 maybe I reach the fingertips up the legs 00:05:19.120 --> 00:05:20.889 aren't working super strong here my 00:05:20.889 --> 00:05:22.960 friends you can see my manage this kind 00:05:22.960 --> 00:05:26.229 of tearing north to south north to south 00:05:26.229 --> 00:05:30.330 excuse me strong legs check it out here 00:05:30.330 --> 00:05:32.800 then open up to warrior two just check 00:05:32.800 --> 00:05:33.130 it out 00:05:33.130 --> 00:05:36.360 maintaining strength power that back lay 00:05:36.360 --> 00:05:39.430 now I wouldn't watch my past warrior 00:05:39.430 --> 00:05:41.650 videos and they're amazing check them 00:05:41.650 --> 00:05:42.550 out now 00:05:42.550 --> 00:05:45.970 I do talk about squaring the hips and I 00:05:45.970 --> 00:05:48.550 think we've we shot warrior one in 2012 00:05:48.550 --> 00:05:51.010 two years later I no longer interested 00:05:51.010 --> 00:05:52.450 in squaring the hips like this anymore 00:05:52.450 --> 00:05:55.480 think Thank You Lesley Cavanaugh who 00:05:55.480 --> 00:05:57.310 first kind of like gave me permission to 00:05:57.310 --> 00:06:00.430 start experiencing this and I like that 00:06:00.430 --> 00:06:02.290 in general challenging the rules of yoga 00:06:02.290 --> 00:06:03.940 what people teach you because it's 00:06:03.940 --> 00:06:06.610 really about your experience so now I'm 00:06:06.610 --> 00:06:10.090 teaching more unty Ching the squaring of 00:06:10.090 --> 00:06:12.010 the hips and I feel like if you're not 00:06:12.010 --> 00:06:13.660 trying to power through squaring these 00:06:13.660 --> 00:06:15.580 hips you're really going to build from 00:06:15.580 --> 00:06:16.990 the ground up and feel that engaging 00:06:16.990 --> 00:06:19.510 quality in the back leg so maybe you're 00:06:19.510 --> 00:06:24.760 here maybe you're here it's not to make 00:06:24.760 --> 00:06:25.810 a really magic 00:06:25.810 --> 00:06:27.400 those who say maybe you're here just 00:06:27.400 --> 00:06:30.820 watching it but no let's take it to the 00:06:30.820 --> 00:06:33.850 other side turn the right toes in take 00:06:33.850 --> 00:06:36.520 the left toes out and we're gonna come 00:06:36.520 --> 00:06:38.230 back all the way to our limbs just so we 00:06:38.230 --> 00:06:40.660 can feel that again building from the 00:06:40.660 --> 00:06:42.730 ground up so nice slow dissolve into 00:06:42.730 --> 00:06:46.830 your lunge you can lower that back knee 00:06:48.450 --> 00:06:50.440 and then here we go again 00:06:50.440 --> 00:06:52.060 coming into the lunge bringing your 00:06:52.060 --> 00:06:54.100 awareness to the center pivoting on the 00:06:54.100 --> 00:06:55.840 back foot whenever you're ready finding 00:06:55.840 --> 00:06:58.570 that action of drawing energy up from 00:06:58.570 --> 00:06:59.320 the arch of the foot 00:06:59.320 --> 00:07:02.650 but again bring your right finger now to 00:07:02.650 --> 00:07:04.450 the top of that thigh imagine it's 00:07:04.450 --> 00:07:06.820 spiraling inside the spiral back foot 00:07:06.820 --> 00:07:08.680 wants to come up but I'm gonna really 00:07:08.680 --> 00:07:10.540 let the root of this posture be in the 00:07:10.540 --> 00:07:11.830 outer edge of that back foot 00:07:11.830 --> 00:07:14.800 now you can almost see my quadricep is 00:07:14.800 --> 00:07:17.130 toned here you can slap that inner thigh 00:07:17.130 --> 00:07:19.540 allowing it to not just engage the inner 00:07:19.540 --> 00:07:23.230 thigh but wake up the center a lot going 00:07:23.230 --> 00:07:25.240 on here then hands come to the waistline 00:07:25.240 --> 00:07:28.330 as I check it out strong back leg strong 00:07:28.330 --> 00:07:30.910 strong strong again check in with your 00:07:30.910 --> 00:07:32.440 Center don't worry about squaring the 00:07:32.440 --> 00:07:35.740 hips but rather really leaving no part 00:07:35.740 --> 00:07:38.020 left behind so once if I start to get to 00:07:38.020 --> 00:07:40.210 this and this is still like not engage 00:07:40.210 --> 00:07:41.380 it's like what's the point 00:07:41.380 --> 00:07:43.780 so really drawing energy up from the 00:07:43.780 --> 00:07:46.880 arches of the feet finding places 00:07:46.880 --> 00:07:50.100 places to lift and then just checking it 00:07:50.100 --> 00:07:52.440 out on the other side again so if we're 00:07:52.440 --> 00:07:53.910 talking about these two headlights and 00:07:53.910 --> 00:07:55.290 the hips now pointing forward 00:07:55.290 --> 00:07:58.110 I say let's let's cheat let's undo that 00:07:58.110 --> 00:07:59.580 and just let them point out to the sky 00:07:59.580 --> 00:08:02.280 the side again tailbone dangling in 00:08:02.280 --> 00:08:04.830 between and we just work here 00:08:04.830 --> 00:08:07.169 we don't master the pose but we keep 00:08:07.169 --> 00:08:08.760 checking in going through that checklist 00:08:08.760 --> 00:08:10.919 you can check it out with the arms up 00:08:10.919 --> 00:08:12.510 you might open out to warrior two here 00:08:12.510 --> 00:08:15.600 just to check out what's happening in 00:08:15.600 --> 00:08:21.060 the back leg as we move outer edge that 00:08:21.060 --> 00:08:26.940 back foot nice and strong cool reach the 00:08:26.940 --> 00:08:28.710 fingertips up slowly make your way back 00:08:28.710 --> 00:08:31.410 to the lunge and we're gonna rock that 00:08:31.410 --> 00:08:33.179 back foot up to meet the front take a 00:08:33.179 --> 00:08:34.710 second here and forward fold just to 00:08:34.710 --> 00:08:38.760 release the lower back and then slowly 00:08:38.760 --> 00:08:42.000 roll up and I'm just gonna do one last 00:08:42.000 --> 00:08:46.560 thing so in in order to kind of engage 00:08:46.560 --> 00:08:48.060 the inner thighs this is a great little 00:08:48.060 --> 00:08:50.220 trick and I realize we don't all have a 00:08:50.220 --> 00:08:54.089 block so I'm gonna use the block but you 00:08:54.089 --> 00:08:57.240 could fold up a towel or roll up a towel 00:08:57.240 --> 00:09:03.720 or blanket mm-hm and use that we could 00:09:03.720 --> 00:09:05.339 surely come on oh look here's a cigar 00:09:05.339 --> 00:09:08.910 box from my buddy crochet gave me that 00:09:08.910 --> 00:09:11.190 would totally work so you could I mean 00:09:11.190 --> 00:09:16.290 just find a firm thing oh my god find a 00:09:16.290 --> 00:09:17.700 firm thing to put between your legs okay 00:09:17.700 --> 00:09:20.190 this is going down south fast I'm gonna 00:09:20.190 --> 00:09:21.480 take the block I'm gonna bring it to my 00:09:21.480 --> 00:09:23.820 inner thighs toes pointing forward feet 00:09:23.820 --> 00:09:25.580 hip width apart 00:09:25.580 --> 00:09:28.320 now you can kind of imagine this like a 00:09:28.320 --> 00:09:30.150 little PEZ dispenser here this this 00:09:30.150 --> 00:09:32.370 exercise that is kind of hard to 00:09:32.370 --> 00:09:34.560 communicate in real life so might be 00:09:34.560 --> 00:09:36.750 difficult in the video too but I feel 00:09:36.750 --> 00:09:38.820 like this is a great little way to 00:09:38.820 --> 00:09:41.459 engage those muscles and remind 00:09:41.459 --> 00:09:43.080 ourselves that it's not just about these 00:09:43.080 --> 00:09:44.100 isolated muscles 00:09:44.100 --> 00:09:45.900 it's about this Center it's about a 00:09:45.900 --> 00:09:49.380 everything right so I come into a strong 00:09:49.380 --> 00:09:53.040 Tadasana and first take your object or 00:09:53.040 --> 00:09:54.510 the block away and you just kind of feel 00:09:54.510 --> 00:09:57.089 this loosey goosey Ness and then I'll 00:09:57.089 --> 00:09:58.830 bring the block in between 00:09:58.830 --> 00:10:01.290 squeeze the inner thighs together press 00:10:01.290 --> 00:10:03.180 firmly into all four corners of the feet 00:10:03.180 --> 00:10:05.640 and to find length through the crown and 00:10:05.640 --> 00:10:06.860 open the chest 00:10:06.860 --> 00:10:09.269 now I'm going to take the tops of the 00:10:09.269 --> 00:10:12.450 thighs just as I did before and I'm 00:10:12.450 --> 00:10:14.250 gonna spiral them inward just like I did 00:10:14.250 --> 00:10:17.310 in my warriors so you can really see the 00:10:17.310 --> 00:10:21.600 visual here and you can see maybe the 00:10:21.600 --> 00:10:23.970 block from a side view is Here I am just 00:10:23.970 --> 00:10:25.740 kind of sitting out but when I draw 00:10:25.740 --> 00:10:27.360 energy up through the arches of the feet 00:10:27.360 --> 00:10:30.510 and spiral the tops of the thighs in you 00:10:30.510 --> 00:10:32.190 can kind of see the block perching out 00:10:32.190 --> 00:10:34.829 like a little PEZ dispenser here so I'm 00:10:34.829 --> 00:10:36.029 going to work on putting those two 00:10:36.029 --> 00:10:38.160 things together finding the spiral and 00:10:38.160 --> 00:10:41.010 the tops of the thighs bringing one hand 00:10:41.010 --> 00:10:42.510 to the belly one hand to the lower back 00:10:42.510 --> 00:10:44.850 or sacrum and then finding an upward 00:10:44.850 --> 00:10:47.070 encouraging in the front body and it 00:10:47.070 --> 00:10:48.630 downward encouraging through the back 00:10:48.630 --> 00:10:50.970 body so again I'm not forcing but those 00:10:50.970 --> 00:10:53.100 two things together you can really feel 00:10:53.100 --> 00:10:55.680 strong through the inner thigh so again 00:10:55.680 --> 00:10:57.420 I'm spiral I'm drawing energy up through 00:10:57.420 --> 00:10:59.880 the arches of the feet I'm spiraling the 00:10:59.880 --> 00:11:03.180 inner thighs in then I find this upward 00:11:03.180 --> 00:11:05.070 encouraging through the front body as I 00:11:05.070 --> 00:11:07.500 keep the legs engaged and this downward 00:11:07.500 --> 00:11:12.870 encouraging through the back body and I 00:11:12.870 --> 00:11:15.089 begin to feel this incredible sensation 00:11:15.089 --> 00:11:19.740 in the inner thighs so we can practice 00:11:19.740 --> 00:11:22.230 here again here's kind of where I might 00:11:22.230 --> 00:11:24.209 sit naturally obviously I'm exaggerating 00:11:24.209 --> 00:11:26.730 a little bit I'm gonna spiral this in 00:11:26.730 --> 00:11:29.070 draw energy up from the feet tops of the 00:11:29.070 --> 00:11:31.470 thighs go in an exaggerated version 00:11:31.470 --> 00:11:34.500 would be like this my little buttercup 00:11:34.500 --> 00:11:37.170 but then I'm gonna take my yogi 00:11:37.170 --> 00:11:39.899 awareness and I'm gonna find lift in 00:11:39.899 --> 00:11:42.209 through the front body and grounding 00:11:42.209 --> 00:11:46.860 through the back body cool so even if 00:11:46.860 --> 00:11:47.970 you don't have a block you can try this 00:11:47.970 --> 00:11:49.800 with the block it's awesome you if you 00:11:49.800 --> 00:11:51.060 have a block you're starting to maybe 00:11:51.060 --> 00:11:55.050 feel what I'm throwing out there and if 00:11:55.050 --> 00:11:56.940 you don't have a block we can just play 00:11:56.940 --> 00:11:58.740 with this in time and again just think 00:11:58.740 --> 00:12:01.519 energy drawing up through the arches 00:12:01.519 --> 00:12:03.990 spiral the thighs and then this 00:12:03.990 --> 00:12:05.790 opposition which is what again our 00:12:05.790 --> 00:12:07.740 healthy yoga is all about finding 00:12:07.740 --> 00:12:08.760 balance 00:12:08.760 --> 00:12:12.960 while still engaging all right so that 00:12:12.960 --> 00:12:15.330 was just a little check in with warrior 00:12:15.330 --> 00:12:17.700 or more importantly building I think 00:12:17.700 --> 00:12:19.320 from the ground up I think it's 00:12:19.320 --> 00:12:21.120 important to remember that it's a 00:12:21.120 --> 00:12:23.550 practice that it takes time and I think 00:12:23.550 --> 00:12:25.560 that what's most important and the 00:12:25.560 --> 00:12:27.660 biggest tip or just reminder of all is 00:12:27.660 --> 00:12:30.450 to stay curious keep working at it and 00:12:30.450 --> 00:12:33.000 keep inviting all those little muscle 00:12:33.000 --> 00:12:34.500 fibers along for the ride 00:12:34.500 --> 00:12:38.090 yay if you're interested in reboot 00:12:38.090 --> 00:12:41.520 please check out the website or the link 00:12:41.520 --> 00:12:44.540 below and we'd love to have you on board 00:12:44.540 --> 00:12:46.980 leave questions comments below if you 00:12:46.980 --> 00:12:49.140 have a request for yoga tips let me know 00:12:49.140 --> 00:12:50.940 and I'll do my best to answer it and 00:12:50.940 --> 00:12:53.670 let's all keep enjoying the ride alright 00:12:53.670 --> 00:12:55.240 talk to you next time 00:12:55.240 --> 00:13:02.820 [Music] 00:13:05.020 --> 00:13:20.079 [Music]