WEBVTT 00:00:00.690 --> 00:00:01.920 What's up, my friends? 00:00:01.920 --> 00:00:04.080 Welcome to 30 Days of Yoga with Adriene. 00:00:04.080 --> 00:00:05.790 I'm Adriene, and it's day 26. 00:00:05.790 --> 00:00:08.450 We have five more practices together. 00:00:08.450 --> 00:00:09.450 You're doing awesome. 00:00:09.450 --> 00:00:13.200 I'd love to hear how its going down below, after your practice, when you're feeling good, 00:00:13.200 --> 00:00:16.538 or maybe you've had a challenging day, either way. 00:00:16.539 --> 00:00:20.540 Let's do it together, right here, right now, day 26. 00:00:20.540 --> 00:00:22.259 Let's go. 00:00:22.260 --> 00:00:23.990 Hey, friends. 00:00:23.990 --> 00:00:30.860 Today we're going to begin flat on our backs. 00:00:30.860 --> 00:00:34.829 Take a second to get settled in. 00:00:34.829 --> 00:00:45.500 And we will begin by smiling today and finding a nice, deep breath in and a nice, long breath 00:00:45.500 --> 00:00:49.339 out. 00:00:49.339 --> 00:00:52.989 Hands can rest gently on the belly here or at your sides. 00:00:52.989 --> 00:00:56.589 And we're just going to take a couple more deep breaths. 00:00:56.589 --> 00:01:01.649 So allow your breath to inspire a little organic movement in the body here today, whether it's 00:01:01.649 --> 00:01:11.470 pointing and flexing the feet, rocking on the heels, maybe spreading the fingertips, 00:01:11.470 --> 00:01:16.070 checking in with the wrists; maybe you find a full body stretch here. 00:01:16.070 --> 00:01:25.289 Deep breathing, deep breaths, a yawn. 00:01:25.290 --> 00:01:30.500 This is yoga, connecting breath to body, mind and heart, here resting on the Earth, feeling 00:01:30.500 --> 00:01:31.530 supported. 00:01:31.530 --> 00:01:34.660 Take one more deep breath in. 00:01:34.660 --> 00:01:37.950 And then if your arms are not up and overhead at this point, go ahead and inhale, reach 00:01:37.950 --> 00:01:40.390 the fingertips up. 00:01:40.390 --> 00:01:44.380 We're going to slowly release the backs of the hands to the mat or the Earth, and if 00:01:44.380 --> 00:01:46.210 they don't release, then that's okay. 00:01:46.210 --> 00:01:47.880 That's just a check-in point for you. 00:01:47.880 --> 00:01:51.000 So in time, we'll be able to release them. 00:01:51.000 --> 00:01:53.000 Breathe into the chest. 00:01:53.000 --> 00:01:54.390 Breathe into the heart. 00:01:54.390 --> 00:01:57.890 Let your rib cage expand. 00:01:57.890 --> 00:02:00.470 And then exhale, let it go. 00:02:00.470 --> 00:02:04.490 Now move the breath down to a little more of your mid-section, your lower ribs. 00:02:04.490 --> 00:02:10.478 Inhale in, feeling the chest, the lungs, mid-section expand. 00:02:10.479 --> 00:02:12.290 Just play with the breath here and then exhale. 00:02:12.290 --> 00:02:17.579 And now we are going to inhale in through the nose, fill both those areas plus the belly 00:02:17.580 --> 00:02:18.580 up with air. 00:02:18.580 --> 00:02:19.580 Here we go. 00:02:19.580 --> 00:02:22.600 Inhale, deep breath. 00:02:22.600 --> 00:02:26.069 And exhale, let it go, belly falls. 00:02:26.069 --> 00:02:28.339 Let's do one more just like that. 00:02:28.340 --> 00:02:37.690 Inhale, filling the chest, lungs expand, belly rises, and on an exhale, we fall. 00:02:37.690 --> 00:02:38.690 Cool. 00:02:38.690 --> 00:02:42.060 From here, go ahead and bend the elbows. 00:02:42.060 --> 00:02:43.690 Just let them relax a little bit. 00:02:43.690 --> 00:02:48.930 We're going to walk the right heel and the left heel over towards the bottom left corner 00:02:48.930 --> 00:02:49.930 of the mat. 00:02:49.930 --> 00:02:54.280 Cross the right ankle over the left, and then we are going to press into the head and shoulders 00:02:54.280 --> 00:02:57.750 and shimmy towards the top left corner of the mat. 00:02:57.750 --> 00:02:59.710 Inhale, reach the arms up and overhead. 00:02:59.710 --> 00:03:04.000 We'll take the right hand to the left wrist, and we stretch. 00:03:04.000 --> 00:03:06.560 So a little recap. 00:03:06.560 --> 00:03:10.720 Walking the heels towards the bottom left corner of the mat, walking the head, the neck, 00:03:10.720 --> 00:03:13.310 the shoulders towards the top left corner. 00:03:13.310 --> 00:03:19.780 Then I'm going to grab my left wrist with my right hand and find a long stretch of the 00:03:19.780 --> 00:03:23.450 right side body, creating like a crescent moon shape here with the body. 00:03:23.450 --> 00:03:24.691 Take a deep breath in. 00:03:24.691 --> 00:03:29.100 Again, you might play with that three-parts breath, breathing into the chest. 00:03:29.100 --> 00:03:32.790 The lungs, the rib cage expands and then the belly rises. 00:03:32.790 --> 00:03:34.630 Yes, awesome. 00:03:34.630 --> 00:03:38.519 You can feel the skin of the body stretching with that breath. 00:03:38.520 --> 00:03:41.680 And then exhale, release it back to center, nice and slow. 00:03:41.680 --> 00:03:45.349 Then we'll walk it to the other side. 00:03:45.349 --> 00:03:48.750 So you know what to do, and even if this is new for you, just take your time. 00:03:48.750 --> 00:03:55.569 We walk the heels towards the right and then the head, and then the shoulders, and then 00:03:55.569 --> 00:03:58.958 you can stay here or cross that left ankle over the right. 00:03:58.959 --> 00:04:04.370 And we grab now the opposite wrist, so I'm grabbing the right. 00:04:04.370 --> 00:04:07.300 Oh, actually, I might have done that wrong the first time. 00:04:07.300 --> 00:04:09.560 This time grab your left wrist with your right hand. 00:04:09.560 --> 00:04:13.849 Hopefully I grabbed the right wrist with the left hand last time. 00:04:13.849 --> 00:04:15.410 If not, I'm human! 00:04:15.410 --> 00:04:17.440 Very sorry. 00:04:17.440 --> 00:04:20.779 Inhale, breathe into the lungs. 00:04:20.779 --> 00:04:22.048 Fill the body with air. 00:04:22.048 --> 00:04:26.590 Let the chest, the rib cage expand, and the belly rises with the deep breath in. 00:04:26.591 --> 00:04:33.570 Just play here with your breath in your own time. 00:04:33.570 --> 00:04:36.020 And then release everything and walk it back to center. 00:04:36.020 --> 00:04:37.020 Awesome. 00:04:37.020 --> 00:04:42.650 Press the palms now down into the earth by your hips, and hug those knees in one at a 00:04:42.650 --> 00:04:43.650 time. 00:04:43.650 --> 00:04:48.179 You might scoop the tailbone up towards the sky a bit, letting the lower back become really 00:04:48.180 --> 00:04:54.620 flush with the mat, so that lower back is stamping, moving my back down on the yoga 00:04:54.620 --> 00:04:55.930 mat as we squeeze the knees up. 00:04:55.930 --> 00:04:57.210 And we know what to do here. 00:04:57.210 --> 00:04:58.210 Find a little rock and roll. 00:04:58.210 --> 00:04:59.210 Point and flex the feet. 00:04:59.210 --> 00:05:02.659 You could give yourself a little massage if the muscles are sore. 00:05:02.659 --> 00:05:06.490 If the knees are sensitive, or maybe you've gone through a knee injury or something in 00:05:06.490 --> 00:05:08.729 healing, give it a little good ju-ju. 00:05:08.729 --> 00:05:17.510 Never underestimate the power of your energy, your thoughts, and of touch. 00:05:17.510 --> 00:05:19.159 Okay. 00:05:19.160 --> 00:05:24.230 Then from here, we'll squeeze the knees up towards the heart, relax the shoulders down, 00:05:24.230 --> 00:05:29.280 actively relax the shoulders, relax the weight of the arms down. 00:05:29.280 --> 00:05:30.679 Peel the nose up to the knees. 00:05:30.680 --> 00:05:31.710 Take a couple breaths here. 00:05:31.710 --> 00:05:37.150 Again, see if you can practice breathing into the torso, nice, full, deep breaths. 00:05:37.150 --> 00:05:38.239 Maybe you don't come all the way here. 00:05:38.240 --> 00:05:39.240 Maybe there's lots of space. 00:05:39.240 --> 00:05:41.220 Just embrace where you are today. 00:05:41.220 --> 00:05:45.940 For a deeper stretch, you might find a little resistance pressing the soles of the feet 00:05:45.940 --> 00:05:49.440 into the fingers as you grab the outer edges. 00:05:49.440 --> 00:05:50.440 Just check out where it is today. 00:05:50.440 --> 00:05:51.820 Everyone, be conscious of your shoulders. 00:05:51.820 --> 00:05:54.860 See if you can rotate the biceps up towards the sky. 00:05:54.860 --> 00:06:00.270 Then look away from the video, if you aren't already, and close your eyes for one more 00:06:00.270 --> 00:06:03.490 breath cycle in and out here. 00:06:03.490 --> 00:06:05.949 Visualize space in between each vertebra. 00:06:05.949 --> 00:06:10.480 You say vertebra, I say vertebrae. 00:06:10.480 --> 00:06:14.250 And then we gently release. 00:06:14.250 --> 00:06:15.250 Awesome. 00:06:15.250 --> 00:06:17.790 Come to a nice, reclined cobbler's pose here. 00:06:17.790 --> 00:06:23.290 So exploring all lines here with the support of the earth feels really good. 00:06:23.290 --> 00:06:25.130 Check in with the breath, 3 parts breath. 00:06:25.130 --> 00:06:28.659 We breathe into the chest. 00:06:28.660 --> 00:06:31.810 The lungs, the rib cage expands. 00:06:31.810 --> 00:06:32.870 The belly rises. 00:06:32.870 --> 00:06:35.090 Your hands can rise with that breath in. 00:06:35.090 --> 00:06:39.130 And then exhale, it falls. 00:06:39.130 --> 00:06:40.990 Close your eyes. 00:06:40.990 --> 00:06:52.830 Two more breaths just like that. 00:06:52.830 --> 00:07:03.430 Awesome. 00:07:03.430 --> 00:07:06.240 Bring the fingertips now to the outer edges of the leg. 00:07:06.240 --> 00:07:07.280 Hike your knees up. 00:07:07.280 --> 00:07:08.280 Bring them together. 00:07:08.280 --> 00:07:10.859 We're going to cross the right ankle over the left. 00:07:10.860 --> 00:07:12.639 Grab the outer edges of the feet. 00:07:12.639 --> 00:07:15.010 Thumbs are going to come into the arches of the feet and we're going to give ourselves 00:07:15.010 --> 00:07:16.919 just a little massage. 00:07:16.919 --> 00:07:29.008 Sweet feet, maybe checking in with the tops of the feet too, honoring your feet here. 00:07:29.009 --> 00:07:30.930 So important. 00:07:30.930 --> 00:07:34.080 Way more important than we, I think, remember. 00:07:34.080 --> 00:07:39.599 Our sweet feet, and honoring them, keeping them healthy, happy. 00:07:39.600 --> 00:07:45.010 Nice, conscious footing is a great metaphor, I think, for life, so that we can dance on 00:07:45.010 --> 00:07:52.819 them, so we can trek into the unknown, and so that we can stand grounded, find balance. 00:07:52.819 --> 00:07:54.270 You get the picture, I think. 00:07:54.270 --> 00:07:55.430 Let's rock and roll. 00:07:55.430 --> 00:08:00.340 Navel draws in, energetically, and we begin to rock, front to back. 00:08:00.340 --> 00:08:05.448 Front to back, massaging the spine, maybe you'll find a place to hover here. 00:08:05.449 --> 00:08:13.509 And again, visualizing the spine here as you find a little back and forth flexion. 00:08:13.509 --> 00:08:18.669 And when you feel satisfied, sit up nice and tall, sukhasana, the easy pose. 00:08:18.669 --> 00:08:23.919 So here we are, day 26, and you might be like, "Girl, this is not an easy pose." 00:08:23.919 --> 00:08:32.159 So rather than just thinking about this as the easy pose, we're just going to aim to 00:08:32.159 --> 00:08:35.049 find ease here. 00:08:35.049 --> 00:08:40.620 So here in the homestretch, I think its important that whatever level we're working on in our 00:08:40.620 --> 00:08:43.809 practice, that we take a second to just kind of pull back. 00:08:43.809 --> 00:08:48.050 And it's great to challenge ourselves and to set goals, but also know that we always 00:08:48.050 --> 00:08:56.020 have this place of home and ease to return to in between working towards our goals, those 00:08:56.020 --> 00:09:00.230 challenging poses, those kind of fun poses. 00:09:00.230 --> 00:09:06.700 Just remember you always have this simple meditation pose to connect to each day, to 00:09:06.700 --> 00:09:11.791 find simplicity and aim to find ease and stillness. 00:09:11.791 --> 00:09:15.831 So we're going to just take three nice, full breaths here, honoring just that, remembering 00:09:15.831 --> 00:09:21.600 that this tool is here for us always and is essentially the foundation of our practice, 00:09:21.600 --> 00:09:26.560 also of our meditation practice, which we can talk more about later. 00:09:26.560 --> 00:09:37.369 So close your eyes and find your breath. 00:09:37.370 --> 00:09:55.380 Let's take some neck circles here, continuing with the breath, checking in with the neck 00:09:55.380 --> 00:10:03.770 and the shoulders here, finding what feels good and taking the ease that we aim for in 00:10:03.770 --> 00:10:09.100 easy pose, sukhasana, with us as we dive forward onto all fours. 00:10:09.100 --> 00:10:11.420 Here we go. 00:10:11.420 --> 00:10:13.120 Take a couple cat-cows here. 00:10:13.120 --> 00:10:16.290 Keep deepening the breath. 00:10:16.290 --> 00:10:18.140 Let go of to-do lists. 00:10:18.140 --> 00:10:22.300 Let go of words unspoken. 00:10:22.300 --> 00:10:29.670 Let's open ourselves up to something new here in this kind of quick, yummy, full-body yoga 00:10:29.670 --> 00:10:30.670 practice today. 00:10:30.670 --> 00:10:39.599 So nice and easy, taking the principles of finding ease into our next posture, good old 00:10:39.600 --> 00:10:40.959 downward facing dog. 00:10:40.959 --> 00:10:42.140 Curl the toes under. 00:10:42.140 --> 00:10:43.730 Walk the palms forward. 00:10:43.730 --> 00:10:47.560 And nice and easy, with integrity, keep a nice awareness on the torso so we're not just 00:10:47.560 --> 00:10:51.829 dumping all of our weight into the earth as we lift the hips up, but we're keeping integrity, 00:10:51.830 --> 00:10:53.460 full body experience. 00:10:53.460 --> 00:10:57.290 You can open your eyes here, look at your sweet legs, your sweet feet, as you paddle 00:10:57.290 --> 00:10:58.650 it out. 00:10:58.650 --> 00:11:01.449 How awesome it is to be alive. 00:11:01.450 --> 00:11:04.170 Press into all ten knuckles. 00:11:04.170 --> 00:11:06.029 Breathe into the chest. 00:11:06.029 --> 00:11:11.260 The rib cage expands, the belly fills, and exhale. 00:11:11.260 --> 00:11:14.260 Let it go. 00:11:14.260 --> 00:11:15.269 Great. 00:11:15.269 --> 00:11:17.870 Take it for a nice, slow walk up towards the front edge. 00:11:17.870 --> 00:11:23.220 We're going to hang here for a couple breaths, so feel free to bend the knees generously. 00:11:23.220 --> 00:11:25.290 Again, find what feels good. 00:11:25.290 --> 00:11:28.829 Nice, conscious footing as the toes point forward. 00:11:28.830 --> 00:11:32.910 We grab the elbows perhaps, rock a little side to side. 00:11:32.910 --> 00:11:34.810 Stick with your breath, my friends. 00:11:34.810 --> 00:11:36.930 Breathe into the backs of the legs. 00:11:36.930 --> 00:11:41.689 Breathe into that back body. 00:11:41.690 --> 00:11:43.310 Nobody's knees should be locked here. 00:11:43.310 --> 00:11:50.680 In fact, nice generous bend is really great, I think. 00:11:50.680 --> 00:11:58.420 Then inhale, slide the palms up past the ankles, past the shins, to the tops of the thighs. 00:11:58.420 --> 00:12:02.599 Loop the shoulders, pull those elbows back, find your flat-back position today. 00:12:02.600 --> 00:12:05.450 This time we're going to take a second to turn to the left. 00:12:05.450 --> 00:12:10.020 It's like a little performance art piece. 00:12:10.020 --> 00:12:11.020 Hello. 00:12:11.020 --> 00:12:14.769 And I'm joking, but that's what I love about yoga too, is just kind of getting into my 00:12:14.769 --> 00:12:15.769 weird. 00:12:15.769 --> 00:12:20.040 People are always saying, "Thanks for keeping yoga weird," and I'm like, "Is that an Austen 00:12:20.040 --> 00:12:21.040 joke?" 00:12:21.040 --> 00:12:24.260 But really, I like it. 00:12:24.260 --> 00:12:25.709 No yoga robots. 00:12:25.709 --> 00:12:29.790 So what I'm doing here is I'm turning my right ear to the ground, pulling my shoulders away, 00:12:29.790 --> 00:12:31.709 finding extension to the crown of the head. 00:12:31.710 --> 00:12:35.470 Tuck your chin slightly to lengthen through the back and the neck. 00:12:35.470 --> 00:12:38.899 Then carve a line with your nose through center and take it to the other side. 00:12:38.899 --> 00:12:42.520 So I'm having to work quite hard here, pressing into all four corners of the feet, breathing 00:12:42.520 --> 00:12:47.699 into the backs of the legs, drawing my navel up towards my spine, making sure that I'm 00:12:47.700 --> 00:12:52.140 tucking my tailbone just slightly so my lower back is nice and long. 00:12:52.140 --> 00:12:55.050 Pull the elbows back like two little grasshopper legs. 00:12:55.050 --> 00:12:56.089 Extend through the crown of the head. 00:12:56.089 --> 00:13:01.990 Tuck your chin slightly, and then exhale, release back to center, and we'll slide it 00:13:01.990 --> 00:13:02.990 down. 00:13:02.990 --> 00:13:04.220 Awesome, my friends. 00:13:04.220 --> 00:13:05.959 Plant your palms. 00:13:05.959 --> 00:13:09.589 Slide the toes back one at a time, we'll keep it nice and easy today, to plank and pedal 00:13:09.589 --> 00:13:10.790 it out here. 00:13:10.790 --> 00:13:12.230 See if you can find a buoyancy. 00:13:12.230 --> 00:13:14.510 You might even bend the elbows a couple times. 00:13:14.510 --> 00:13:17.160 Just make sure you're not holding and waiting. 00:13:17.160 --> 00:13:20.120 Find a little bit of air underneath you. 00:13:20.120 --> 00:13:22.680 Find your breath. 00:13:22.680 --> 00:13:27.290 And then when you're ready, we'll slowly lower all the way down to the belly. 00:13:27.290 --> 00:13:29.300 Great. 00:13:29.300 --> 00:13:31.120 Press into the tops of the feet. 00:13:31.120 --> 00:13:32.770 Press into your pubic bone. 00:13:32.770 --> 00:13:36.290 Palms underneath the shoulders, we find ease as we loop the shoulders. 00:13:36.290 --> 00:13:41.529 Pull those elbows back again, and inhale, open your heart, cobra. 00:13:41.529 --> 00:13:43.420 Spread awareness through the palms. 00:13:43.420 --> 00:13:47.440 Create a full body experience here, my friends, as once again, this time we're going to keep 00:13:47.441 --> 00:13:50.180 the chin lifted as we turn towards the left. 00:13:50.180 --> 00:13:53.010 Breathe into the right side of that neck. 00:13:53.010 --> 00:13:58.790 Pull your right shoulder away from your right ear, and then through center, stay strong 00:13:58.790 --> 00:14:00.269 in the back, body to the left. 00:14:00.269 --> 00:14:02.170 Again, loop that left shoulder back. 00:14:02.170 --> 00:14:04.079 Pull both elbows towards the back edge. 00:14:04.079 --> 00:14:08.029 Breathe in, and exhale, back to center. 00:14:08.029 --> 00:14:10.579 Smile, and we release. 00:14:10.579 --> 00:14:12.040 Curl the toes under. 00:14:12.040 --> 00:14:13.709 Come to all fours. 00:14:13.709 --> 00:14:16.170 Great, everyone. 00:14:16.170 --> 00:14:20.420 So wrists underneath the shoulders here, knees directly underneath the hips. 00:14:20.420 --> 00:14:22.689 I got a little allergy today. 00:14:22.690 --> 00:14:25.810 I'm going to press into the tops of the feet strong. 00:14:25.810 --> 00:14:27.930 Notice that the toes are going out or coming in. 00:14:27.930 --> 00:14:30.319 Draw them in line with the knees. 00:14:30.320 --> 00:14:33.510 Inhale, extend the right toes out long. 00:14:33.510 --> 00:14:37.490 Flex your foot, right toes dialed down towards the earth. 00:14:37.490 --> 00:14:42.070 Now lift your right inner thigh up towards the sky and breathe. 00:14:42.070 --> 00:14:45.399 Now drop your right rib cage, navel up, inhale. 00:14:45.399 --> 00:14:47.200 Send the left fingertips forward. 00:14:47.200 --> 00:14:49.180 Exhale, nose to knee. 00:14:49.180 --> 00:14:51.359 Stay rooted through that back foot. 00:14:51.360 --> 00:14:55.339 Inhale, keep it nice and slow, soft and easy. 00:14:55.339 --> 00:14:58.829 And exhale, reeling it in, nose to knee. 00:14:58.829 --> 00:14:59.829 One more inhale. 00:14:59.829 --> 00:15:00.829 Extend. 00:15:00.829 --> 00:15:01.829 This time we're going to hold. 00:15:01.829 --> 00:15:05.589 We're going to bend the right knee, send it to the right side of your mat. 00:15:05.589 --> 00:15:08.470 Let's really charge through that right inner thigh. 00:15:08.470 --> 00:15:10.360 Then bend your left elbow. 00:15:10.360 --> 00:15:11.820 Send it to the left side of your mat. 00:15:11.820 --> 00:15:14.040 Lift up through the left armpit chest. 00:15:14.040 --> 00:15:17.240 Breathe here, one more breath, and then exhale, release. 00:15:17.240 --> 00:15:18.240 Awesome. 00:15:18.240 --> 00:15:19.240 Curl the toes under. 00:15:19.240 --> 00:15:21.980 Send those hip bones back, and take a load off. 00:15:21.980 --> 00:15:23.959 Little yoga for the feet moment. 00:15:23.959 --> 00:15:26.569 Itch your nose. 00:15:26.570 --> 00:15:28.480 Find some wrist circles. 00:15:28.480 --> 00:15:29.920 Smile. 00:15:29.920 --> 00:15:32.810 Fix yourself. 00:15:32.810 --> 00:15:38.910 Reconnect with your breath. 00:15:38.910 --> 00:15:49.639 Reconnecting with your breath, reconnecting to yourself, connecting to you. 00:15:49.639 --> 00:15:51.430 Back to all fours we go. 00:15:51.430 --> 00:15:52.881 And same thing on the other side. 00:15:52.881 --> 00:15:54.720 So really make sure you find that alignment first. 00:15:54.720 --> 00:15:59.990 And through practice, that's going to come as second nature, but at first, it can take 00:15:59.990 --> 00:16:09.290 quite some time, maybe 30 days, to really kind of turn on that inner mirror and reconnect 00:16:09.290 --> 00:16:14.170 and sometimes rewire, right? 00:16:14.170 --> 00:16:17.729 Pressing into the foundation, inhale, send the left toes out, and dial the left toes 00:16:17.730 --> 00:16:19.290 down towards the ground. 00:16:19.290 --> 00:16:21.079 Left inner thigh spirals up towards the sky. 00:16:21.079 --> 00:16:25.349 So this is going to want to happen, and I'm going to dial the top of my left thigh bone 00:16:25.350 --> 00:16:26.709 down towards the earth. 00:16:26.709 --> 00:16:27.709 Great. 00:16:27.709 --> 00:16:29.069 Find an evenness. 00:16:29.070 --> 00:16:33.579 You might even connect to that three-parts breath here. 00:16:33.579 --> 00:16:36.359 And inhale, reaching the right fingertips forward. 00:16:36.360 --> 00:16:37.980 Plug that right shoulder in. 00:16:37.980 --> 00:16:38.980 Breathe. 00:16:38.980 --> 00:16:41.150 Create space between the earth and you. 00:16:41.150 --> 00:16:42.150 Press into your foundation. 00:16:42.150 --> 00:16:47.350 Then we're going to light that fire, create strength by bending the left knee, just having 00:16:47.350 --> 00:16:50.990 a little fun here, and drawing it over towards the left side of the mat. 00:16:50.990 --> 00:16:55.470 Your mind is strong, so stay positive, keep with it. 00:16:55.470 --> 00:16:56.470 Lift your left inner thigh. 00:16:56.470 --> 00:16:59.020 Bend the right elbow towards the right. 00:16:59.020 --> 00:17:00.540 Keeping it weird here, breathe, breathe, breathe. 00:17:00.540 --> 00:17:04.959 If you're looking at the video, take your gaze straight down here for one more breath. 00:17:04.959 --> 00:17:06.378 And then exhale, release. 00:17:06.378 --> 00:17:07.378 Awesome. 00:17:07.378 --> 00:17:09.619 Curl the toes under, send it back, and same thing. 00:17:09.619 --> 00:17:10.619 It's all you. 00:17:10.619 --> 00:17:14.219 Wrist circles, shoulder circles, gentle twists. 00:17:14.220 --> 00:17:19.459 So again, here in the homestretch, really trying to empower you to find what feels good 00:17:19.459 --> 00:17:23.869 and listen to your body, let your body talk and then to listen to it, and then use the 00:17:23.869 --> 00:17:28.188 tools of yoga and pranayama to survey. 00:17:28.189 --> 00:17:34.109 All right, and then we'll dive back forward onto all fours. 00:17:34.109 --> 00:17:40.000 Walk the palms out just a bit, and then send those hipbones up and back. 00:17:40.000 --> 00:17:44.229 Turn the two big toes in here, so those inner thighs are spiraling in and out towards the 00:17:44.229 --> 00:17:45.840 back edge of your mat. 00:17:45.840 --> 00:17:48.799 Take three breaths here, downward facing dog. 00:17:48.799 --> 00:17:50.879 Fill your body with air. 00:17:50.879 --> 00:17:53.678 Connect to yourself via the breath. 00:17:53.679 --> 00:17:59.610 What's up today? 00:17:59.610 --> 00:18:03.590 Notice if you're crashing forward. 00:18:03.590 --> 00:18:06.369 See if you can press away from your palms. 00:18:06.369 --> 00:18:07.759 Send those heels down. 00:18:07.759 --> 00:18:13.340 They don't even have to come close to the mat, no biggie, just the energetic intention. 00:18:13.340 --> 00:18:17.980 One more breath wherever you are, and then we slowly lower down. 00:18:17.980 --> 00:18:18.980 Awesome. 00:18:18.980 --> 00:18:20.269 Cross the left ankle over the right. 00:18:20.269 --> 00:18:22.779 Slide on through. 00:18:22.779 --> 00:18:27.700 We'll send it all the way back to flat-back position, and once again, hug those sweet 00:18:27.700 --> 00:18:31.630 knees up towards the chest. 00:18:31.630 --> 00:18:34.669 Great. 00:18:34.669 --> 00:18:37.330 Hug the right knee, and send the left leg all the way out. 00:18:37.330 --> 00:18:40.570 Deep breath in, squeeze, squeeze, squeeze. 00:18:40.570 --> 00:18:41.899 Press through that left heel. 00:18:41.899 --> 00:18:45.869 On your deep breath out, open up through that right hip. 00:18:45.869 --> 00:18:49.830 So we're going to gently guide the right knee towards the right side of the mat. 00:18:49.830 --> 00:18:53.970 Bring the left palm to the top of the left thigh bone. 00:18:53.970 --> 00:18:54.980 And then we have lots of options here. 00:18:54.980 --> 00:18:58.059 We can rotate that right ankle one way and then the other. 00:18:58.059 --> 00:19:04.460 If we have flexibility, we might already begin to grab the big toe, and open and extend this 00:19:04.460 --> 00:19:05.860 out long. 00:19:05.860 --> 00:19:10.129 Also if you have a strap or a tie or anything at all that can be a little arm extension 00:19:10.129 --> 00:19:11.570 for you, this is great. 00:19:11.570 --> 00:19:13.539 I have this nice wall here. 00:19:13.539 --> 00:19:19.509 But what I want to do is make sure I'm guiding this left hip, this left buttock down, firming 00:19:19.509 --> 00:19:22.369 down through that left thigh bone. 00:19:22.369 --> 00:19:31.519 So guys, I'm here just to give you a place to work towards, or I'm here even, or I'm 00:19:31.519 --> 00:19:32.970 here. 00:19:32.970 --> 00:19:38.289 Take one more breath, wherever you are, and then use your exhale to gather it all, reel 00:19:38.289 --> 00:19:44.440 it back into center, so again, staying connected in our transitions and then switching, nice 00:19:44.440 --> 00:19:46.559 and slow, left leg in. 00:19:46.559 --> 00:19:47.620 Squeeze that knee up towards your heart. 00:19:47.621 --> 00:19:49.580 Send the right leg out. 00:19:49.580 --> 00:19:51.199 Full breaths here. 00:19:51.200 --> 00:19:56.320 On an exhale, we bring the right hand to just remind ourselves to firm down through that 00:19:56.320 --> 00:20:01.729 right thigh bone as we open up. 00:20:01.729 --> 00:20:05.229 So we tend to just kind of focus on "Oh, this asana is only about the hip," but really, 00:20:05.229 --> 00:20:11.009 this is about the full body, finding places to ground down, open, stay nice and open through 00:20:11.009 --> 00:20:12.269 the chest and the heart. 00:20:12.269 --> 00:20:17.659 Again, you might grab that big toe here and open up, or you might even just begin by grabbing 00:20:17.659 --> 00:20:21.429 the toe, or again, we might just be here, holding. 00:20:21.429 --> 00:20:26.960 Also a strap or tie is always nice here, opening up through. 00:20:26.960 --> 00:20:32.029 So we have lots of options. 00:20:32.029 --> 00:20:35.700 The most important thing here is to commit to your breath, so lets take one more full 00:20:35.700 --> 00:20:39.649 breath in. 00:20:39.649 --> 00:20:43.748 And on an exhale, gather it all, reel it all back into center. 00:20:43.749 --> 00:20:46.010 Grab the outer edges of your feet. 00:20:46.010 --> 00:20:49.149 Send the soles of the feet up towards the sky, happy baby pose. 00:20:49.149 --> 00:20:54.649 Draw the tops of the thighs down, and lengthen tailbone towards the back edge of your mat. 00:20:54.649 --> 00:20:55.649 Relax your shoulders. 00:20:55.649 --> 00:20:56.869 One more breath here. 00:20:56.869 --> 00:21:00.279 Then we exhale, release. 00:21:00.279 --> 00:21:01.970 Slide both feet down. 00:21:01.970 --> 00:21:04.419 Inhale, reach the fingertips up and overhead. 00:21:04.419 --> 00:21:06.679 Exhale, interlace the fingertips. 00:21:06.679 --> 00:21:08.999 Create a little pillow, a little hammock. 00:21:08.999 --> 00:21:12.559 Thumbs can extend where you're going to massage the neck here with the thumbs. 00:21:12.559 --> 00:21:19.830 So at this point, we're going to send our body towards shavasana, or we're going to 00:21:19.830 --> 00:21:24.949 take again a second for a little playtime, maybe planting the palms and coming into a 00:21:24.950 --> 00:21:32.139 shoulder stand, followed by a fish pose, or maybe rolling all the way up for some wide-arm 00:21:32.139 --> 00:21:34.439 push ups, a little more strength building today. 00:21:34.440 --> 00:21:39.980 Maybe you want to hold and plank or practice a crow, or maybe you want a little more restorative; 00:21:39.980 --> 00:21:43.809 you could come to that supta baddha konasana. 00:21:43.809 --> 00:21:48.519 So this is a moment in time where we're either connecting to our current goals or challenges 00:21:48.519 --> 00:21:51.700 or just exploring the dance of yoga a little more. 00:21:51.700 --> 00:21:53.509 Obviously, really be mindful. 00:21:53.509 --> 00:21:57.369 Don't try to learn something new in this playtime right before shavasana. 00:21:57.369 --> 00:21:59.759 You might save that. 00:21:59.759 --> 00:22:06.679 But I do want to offer a little moment now just to ask, "What else do I need in the body 00:22:06.679 --> 00:22:08.039 and how can I fulfill that?" 00:22:08.039 --> 00:22:12.080 We are going to continue doing that. 00:22:12.080 --> 00:22:18.918 So for me, it's keeping the thumbs extended and massaging my tired, sore head and neck. 00:22:18.919 --> 00:22:23.039 And then I'm going to slide my legs out long and prepare for shavasana. 00:22:23.039 --> 00:22:26.690 For you, it might be the same or it might be something a little bit different, so choreograph 00:22:26.690 --> 00:22:33.409 your ending here of our yoga ritual and make sure you take at least a moment or two to 00:22:33.409 --> 00:22:34.779 relax in stillness. 00:22:34.779 --> 00:22:36.320 And I will see you tomorrow. 00:22:36.320 --> 00:22:38.289 Very, very, very awesome work. 00:22:38.289 --> 00:22:40.679 I'm so proud of us for sticking with it. 00:22:40.679 --> 00:22:44.919 Even if you've missed a day or it hasn't been exactly what you thought, we're here now, 00:22:44.919 --> 00:22:48.130 and tomorrow is a new day, and I will see you guys okay? 00:22:48.130 --> 00:22:49.130 Take good care. 00:22:49.130 --> 00:22:49.131 Namaste.