WEBVTT 00:00:00.080 --> 00:00:01.080 Adrienne: Hey my friends. 00:00:01.080 --> 00:00:04.090 Welcome to Day 7 of 30 Days of Yoga with Adrienne. 00:00:04.090 --> 00:00:08.540 I'm Adrienne of course, and today our practice is like 7 minutes in heaven for the seventh 00:00:08.540 --> 00:00:11.040 day, except it's a little bit longer than 7 minutes. 00:00:11.040 --> 00:00:15.809 But we can do it because we'll be doing it together. 00:00:15.809 --> 00:00:16.840 Let's go. 00:00:16.840 --> 00:00:23.680 All right my friends today we are going to begin in a nice comfortable cross-legged position. 00:00:23.680 --> 00:00:27.590 You can sit up on a blanket or a block if you need to. 00:00:27.590 --> 00:00:32.659 We'll begin with a nice deep breath in as we draw the shoulders up towards the ears 00:00:32.659 --> 00:00:36.559 and exhale, down they go. 00:00:36.560 --> 00:00:40.120 Inhale, squeeze the shoulders up towards the ear lobes. 00:00:40.120 --> 00:00:45.709 Now exhale, drop the elbow, shoulder blades, glide in together and down, so you can visualize 00:00:45.710 --> 00:00:47.470 that movement in the back body. 00:00:47.470 --> 00:00:48.470 Inhale. 00:00:48.470 --> 00:00:49.470 Lift. 00:00:49.470 --> 00:00:52.339 Squeeze, squeeze, squeeze and exhale. 00:00:52.340 --> 00:00:53.540 Release. 00:00:53.540 --> 00:00:54.740 Drop. 00:00:54.740 --> 00:00:55.740 And one more time. 00:00:55.740 --> 00:00:57.340 Inhale, lift and squeeze. 00:00:57.340 --> 00:00:58.740 Deep breath in. 00:00:58.740 --> 00:00:59.740 Exhale. 00:00:59.740 --> 00:01:05.640 We arrive here on the mat today for our practice. 00:01:05.640 --> 00:01:06.640 Close your eyes. 00:01:06.640 --> 00:01:10.540 Just take a moment to get settled in. 00:01:10.540 --> 00:01:13.909 Let go of the day thus far. 00:01:13.909 --> 00:01:19.690 Put off the items on the to do list, you can just place them to the side for now. 00:01:19.690 --> 00:01:22.259 And choose to enjoy your practice today. 00:01:22.260 --> 00:01:32.460 See what it serves up. 00:01:32.460 --> 00:01:38.210 Begin to deepen your breath. 00:01:38.210 --> 00:01:44.740 Notice any thoughts, emotions that come across. 00:01:44.740 --> 00:01:58.250 And we'll focus inward, bringing our attention to elongating that inhalation and lengthening 00:01:58.250 --> 00:02:04.820 out through the exhale as well. 00:02:04.820 --> 00:02:10.139 Smile. 00:02:10.139 --> 00:02:14.000 Choose to find what feels good on the mat today. 00:02:14.000 --> 00:02:15.710 Here we go. 00:02:15.710 --> 00:02:17.880 Opening the eyes we're going to spread the palms wide. 00:02:17.880 --> 00:02:25.400 Just take a look at your palms and then bring this focus with you forward on to all fours. 00:02:25.400 --> 00:02:27.390 Start with a gentle cat-cow here nice and easy. 00:02:27.390 --> 00:02:28.390 You know what to do. 00:02:28.390 --> 00:02:30.049 You might close the eyes. 00:02:30.050 --> 00:02:32.209 Really check in with the spine today. 00:02:32.209 --> 00:02:37.100 Maybe you're a little sore in the abdominals from yesterday so this should feel really 00:02:37.100 --> 00:02:41.209 yummy as you find beautiful lines in the body. 00:02:41.209 --> 00:02:47.450 Paying attention to the sensations as we go back and forth and then whenever you're ready, 00:02:47.450 --> 00:02:54.190 of course, you know I like to break the rules, veering off the railroad tracks here and finding 00:02:54.190 --> 00:02:55.630 whatever movement feels good here. 00:02:55.630 --> 00:02:59.500 Checking of the shoulders, the neck, sending the hips a little left to right. 00:02:59.500 --> 00:03:02.590 You might even curl the toes under for a little foot stretch. 00:03:02.590 --> 00:03:07.670 You might begin to draw circles with the rib-cage, particularly if you're belly is sore. 00:03:07.670 --> 00:03:09.069 Yay. 00:03:09.069 --> 00:03:11.790 Transformation station over here! 00:03:11.790 --> 00:03:14.239 Thirty-days of yoga with Adrienne. 00:03:14.240 --> 00:03:15.590 Thirty-days of yoga basically. 00:03:15.590 --> 00:03:21.290 My name just happens to be Adrienne and I'm so grateful that I get to share this experience 00:03:21.290 --> 00:03:26.799 with you and guide you so thank you. 00:03:26.800 --> 00:03:32.060 From our cat-cow, we'll curl the toes under, walk the palms forward and send those hip 00:03:32.060 --> 00:03:34.250 bones up and back. 00:03:34.250 --> 00:03:36.970 Keep the knees bent here for our first couple breaths. 00:03:36.970 --> 00:03:39.381 Stretching through the side body really strong here. 00:03:39.381 --> 00:03:44.750 It's going to be a nice side body opener today so really stretching through the sides, pedaling 00:03:44.750 --> 00:03:45.750 it out. 00:03:45.750 --> 00:03:51.130 Keeping the knees bent soft. 00:03:51.130 --> 00:03:53.140 Pressing into the palms. 00:03:53.140 --> 00:03:55.779 Pressing the fleshy part between the index finger and thumb. 00:03:55.780 --> 00:03:59.560 Let's take one more deep breath in here my friends. 00:03:59.560 --> 00:04:00.700 And exhale. 00:04:00.700 --> 00:04:03.488 Long breath out. 00:04:03.489 --> 00:04:06.269 Bend the knees. 00:04:06.269 --> 00:04:10.420 We're going to go for a slow walk. 00:04:10.420 --> 00:04:11.420 Really slow. 00:04:11.420 --> 00:04:15.429 Having some fun stretching through the legs, stretching through the feet. 00:04:15.430 --> 00:04:22.460 Coming into our presence for today, just kind of giving ourselves permission to be in the 00:04:22.460 --> 00:04:23.460 moment. 00:04:23.460 --> 00:04:27.080 And, you know, chances are you have a busy life. 00:04:27.080 --> 00:04:30.258 Here we are in a forward fold, take a couple breaths. 00:04:30.259 --> 00:04:38.219 You have a busy life, busy career, or a lot on your plate whether it's with your family 00:04:38.219 --> 00:04:40.680 or with your heart. 00:04:40.680 --> 00:04:45.999 And so just relish in this moment, this time that you've taken for yourself. 00:04:45.999 --> 00:04:47.129 It's important. 00:04:47.129 --> 00:04:51.110 It will make everything else run a little bit smoother, hopefully, happier, with more 00:04:51.110 --> 00:04:52.110 ease. 00:04:52.110 --> 00:04:55.539 So, give yourself permission to just be in the moment. 00:04:55.539 --> 00:04:59.180 All right, hopefully you've been working out the kinks here. 00:04:59.180 --> 00:05:02.240 I don't know what this is. 00:05:02.240 --> 00:05:05.289 Looks like a, I don't know. 00:05:05.289 --> 00:05:10.270 And, on your next breath in we'll press into the feet, tuck the chin into the chest and 00:05:10.270 --> 00:05:27.090 roll up through several breath cycles here, so take it nice and slow. 00:05:27.090 --> 00:05:32.378 And we loop the shoulders forward, up and back and the crown of the head lifts up towards 00:05:32.379 --> 00:05:33.379 the heavens. 00:05:33.379 --> 00:05:41.229 We take a deep breath in as we draw the palms together mountain pose, tadasana. 00:05:41.229 --> 00:05:46.029 We find soft knees and we have some fun by inhaling, reaching the finger tips up and 00:05:46.029 --> 00:05:48.360 overhead, full body stretch. 00:05:48.360 --> 00:05:51.020 Exhaling down through the mid-line today. 00:05:51.020 --> 00:05:52.139 Inhale. 00:05:52.139 --> 00:05:54.110 Half-way lift your aversion. 00:05:54.110 --> 00:05:58.620 Flat back and exhale, soften and bow. 00:05:58.620 --> 00:06:01.680 Inhale all the way back up. 00:06:01.680 --> 00:06:03.020 And exhale back down you go. 00:06:03.020 --> 00:06:06.799 So you can rain the fingertips if you want to open the shoulders or go through the mid-line. 00:06:06.800 --> 00:06:07.800 Anything goes here. 00:06:07.800 --> 00:06:08.800 Moving with your breath. 00:06:08.800 --> 00:06:09.800 Inhale. 00:06:09.800 --> 00:06:10.800 Half-way lift. 00:06:10.800 --> 00:06:12.399 Exhale, bow. 00:06:12.399 --> 00:06:14.949 This time stepping or hopping the feet back to plank. 00:06:14.949 --> 00:06:17.860 Take your time. 00:06:17.860 --> 00:06:20.830 And slowly lowering the body all the way down to the belly. 00:06:20.830 --> 00:06:22.409 Inhale, cobra. 00:06:22.409 --> 00:06:24.770 Deep breath in. 00:06:24.770 --> 00:06:25.770 Exhale. 00:06:25.770 --> 00:06:26.770 Release. 00:06:26.770 --> 00:06:27.770 Curl the toes under. 00:06:27.770 --> 00:06:29.690 Transition up to downward facing dog. 00:06:29.690 --> 00:06:30.690 Inhale. 00:06:30.690 --> 00:06:33.199 In through the nose. 00:06:33.199 --> 00:06:34.559 Exhale out through the mouth. 00:06:34.559 --> 00:06:36.009 Long breath. 00:06:36.009 --> 00:06:37.469 Inhale. 00:06:37.469 --> 00:06:38.870 Slide the right leg up high. 00:06:38.870 --> 00:06:40.819 Take a deep breath in here. 00:06:40.819 --> 00:06:42.020 And exhale. 00:06:42.020 --> 00:06:44.498 Squeeze the right knee all the way up in towards your heart. 00:06:44.499 --> 00:06:45.710 Draw your nose to your knee. 00:06:45.710 --> 00:06:46.710 Breathe in. 00:06:46.710 --> 00:06:47.830 Breathe out. 00:06:47.830 --> 00:06:48.830 Inhale. 00:06:48.830 --> 00:06:51.308 Three legged dog. 00:06:51.309 --> 00:06:55.550 Ande exhale, stepping that right foot all the way in through center. 00:06:55.550 --> 00:06:58.999 And we'll pivot on the back foot and inhale. 00:06:58.999 --> 00:07:03.919 Reach the fingertips up high to warrior one. 00:07:03.919 --> 00:07:04.919 Deep breath in here. 00:07:04.919 --> 00:07:12.490 We're going to hook the thumbs together here, kind of like a woo-tang. 00:07:12.490 --> 00:07:14.469 Yoga version of woo-tang. 00:07:14.469 --> 00:07:17.439 And really pressing the thumbs together, I'm going to inhale, open my heart up towards 00:07:17.439 --> 00:07:18.439 the sky. 00:07:18.439 --> 00:07:19.439 Exhale. 00:07:19.439 --> 00:07:20.679 Send the fingertips to the right. 00:07:20.679 --> 00:07:24.799 So nice side body opener here as we squeeze the inner thighs towards the mid-line. 00:07:24.800 --> 00:07:30.289 Still sink into that front knee then inhale back to center and exhale to the left. 00:07:30.289 --> 00:07:32.289 Feel the skin of the side body stretch. 00:07:32.289 --> 00:07:37.849 Open your heart, keep it lifted and exhale back to center. 00:07:37.849 --> 00:07:38.849 Break free. 00:07:38.849 --> 00:07:42.628 Open the chest and shoulders, we'll pivot on the back foot belly comes to the top of 00:07:42.629 --> 00:07:46.830 the thigh and we plant the palms and vinyasa. 00:07:46.830 --> 00:07:51.429 Sliding the right toes back, shifting your weight forward, hug the elbows in. 00:07:51.429 --> 00:07:53.929 You can always lower the knees here, lifting up to Cobra. 00:07:53.930 --> 00:07:58.669 Otherwise we go chaturanga to upward facing dog, opening the chest and shoulders. 00:07:58.669 --> 00:08:00.279 Lift up through your arms and chest. 00:08:00.279 --> 00:08:08.159 Deep breath in and on an exhale we move to downward facing dog. 00:08:08.159 --> 00:08:10.110 Drop the right heel, this time inhale. 00:08:10.110 --> 00:08:13.129 Slide the left leg up high. 00:08:13.129 --> 00:08:16.309 Deep breath in here, long breath out. 00:08:16.309 --> 00:08:20.479 Then squeeze that left knee all the way up in towards your heart, draw your nose to your 00:08:20.479 --> 00:08:23.128 knee, press away from the earth. 00:08:23.129 --> 00:08:28.530 And then we send that left foot up three legged dog deep breath in, and exhale up and into 00:08:28.530 --> 00:08:30.830 your lunge. 00:08:30.830 --> 00:08:35.270 Stick with your breath open your heart. 00:08:35.270 --> 00:08:36.370 Deep breath in. 00:08:36.370 --> 00:08:43.010 When you're ready, pivoting on that back foot we rise it strong, warrior one. 00:08:43.010 --> 00:08:44.010 Great. 00:08:44.010 --> 00:08:50.080 This time we hook the opposite thumbs, so just kind of switch the normal hook and we 00:08:50.080 --> 00:08:54.560 come here to yoga with Adrienne. 00:08:54.560 --> 00:08:59.959 Maybe we could do a woo-tang colab, that would be awesome. 00:08:59.960 --> 00:09:02.840 Anyway, and up and over we go to the left this time. 00:09:02.840 --> 00:09:08.460 Pull the left hip crease back, stretching that back leg, and then through center and 00:09:08.460 --> 00:09:12.320 to the right. 00:09:12.320 --> 00:09:13.460 And inhale to center. 00:09:13.460 --> 00:09:14.460 Exhale. 00:09:14.460 --> 00:09:19.861 Break free, belly comes to the top of the thigh and we pivot on the back foot and we 00:09:19.861 --> 00:09:21.000 find our vinyasa. 00:09:21.000 --> 00:09:22.000 Smile. 00:09:22.000 --> 00:09:23.000 Move with your breath. 00:09:23.000 --> 00:09:30.930 See if you can keep this nice and slow. 00:09:30.930 --> 00:09:33.000 Exhale to downward facing dog. 00:09:33.000 --> 00:09:38.060 Take a deep breath in here, and a long exhale out, let it go. 00:09:38.060 --> 00:09:44.560 Make sure you're not holding in the neck, the shoulders. 00:09:44.560 --> 00:09:50.371 Bend the knees generously, belly comes to the tops of the thighs we inhale in, look 00:09:50.371 --> 00:09:53.790 forward on an exhale, float towards the top of your mat. 00:09:53.790 --> 00:09:56.500 You can spring or you can go for a slow walk again. 00:09:56.500 --> 00:09:59.250 Up and over we go. 00:09:59.250 --> 00:10:01.390 Great inhale half-way lift. 00:10:01.390 --> 00:10:05.380 Then exhale soften and bow. 00:10:05.380 --> 00:10:07.760 Soften through the knees spread your fingertips, inhale. 00:10:07.760 --> 00:10:15.260 Take it all the way up, full body stretch and exhale back down to the heart. 00:10:15.260 --> 00:10:16.939 Awesome my friends, here we go again. 00:10:16.940 --> 00:10:19.730 Inhale, reaching it up, follow your breath. 00:10:19.730 --> 00:10:23.000 Exhale, diving forward. 00:10:23.000 --> 00:10:26.540 Inhale, half-way lift. 00:10:26.540 --> 00:10:28.610 Exhale, bow. 00:10:28.610 --> 00:10:32.030 Inhale, step or hop the feet back to plank. 00:10:32.030 --> 00:10:37.660 Exhale, lower down, chaturanga to up dog or all the way down to Cobra. 00:10:37.660 --> 00:10:38.660 Inhale. 00:10:38.660 --> 00:10:40.120 Open your heart. 00:10:40.120 --> 00:10:41.320 Exhale. 00:10:41.320 --> 00:10:42.520 Release. 00:10:42.520 --> 00:10:44.189 Curl the toes under. 00:10:44.190 --> 00:10:45.950 Press it up and back. 00:10:45.950 --> 00:10:47.970 Downward facing dog. 00:10:47.970 --> 00:10:48.970 Inhale in. 00:10:48.970 --> 00:10:53.050 Big exhale out. 00:10:53.050 --> 00:10:54.439 Drop the left heel. 00:10:54.440 --> 00:10:57.170 Inhale, slide the right leg up high. 00:10:57.170 --> 00:10:58.400 Exhale. 00:10:58.400 --> 00:11:02.850 This time we're going to bend the right knee, bring it up and over towards the right elbow. 00:11:02.850 --> 00:11:06.310 Shifting our weight forward, right knee kisses right elbow. 00:11:06.310 --> 00:11:07.699 Keep your gaze forward here. 00:11:07.700 --> 00:11:08.700 Deep breath in. 00:11:08.700 --> 00:11:10.130 Exhale. 00:11:10.130 --> 00:11:11.860 Three-legged dog. 00:11:11.860 --> 00:11:14.660 Now this time, crossing right knee over to kiss the left elbow. 00:11:14.660 --> 00:11:15.660 Gazes forward. 00:11:15.660 --> 00:11:18.569 Hug it up and in. 00:11:18.570 --> 00:11:20.850 And release three-legged dog. 00:11:20.850 --> 00:11:26.530 Last time, back through the center line we squeeze nose to knee. 00:11:26.530 --> 00:11:30.490 Inhale three-legged dog and then stepping that right foot all the way up and into your 00:11:30.490 --> 00:11:32.170 lunge once again. 00:11:32.170 --> 00:11:33.170 Open your heart. 00:11:33.170 --> 00:11:34.849 Stay light on your fingertips. 00:11:34.850 --> 00:11:40.180 Then we'll pivot on that back leg and once again rise up strong, warrior one. 00:11:40.180 --> 00:11:42.979 I've got some fuzzies on me today. 00:11:42.980 --> 00:11:44.780 Warrior one. 00:11:44.780 --> 00:11:47.040 Beautiful posture here. 00:11:47.040 --> 00:11:53.319 We really open the heart and really lengthen the tail bone down. 00:11:53.320 --> 00:11:56.720 Find your breath. 00:11:56.720 --> 00:12:02.960 Then inhale. 00:12:02.960 --> 00:12:05.070 Carve a line with your nose, look up. 00:12:05.070 --> 00:12:06.070 Exhale. 00:12:06.070 --> 00:12:09.470 Keep your heart open as you bring your hands to your waist line. 00:12:09.470 --> 00:12:12.600 Now press into your right foot, straighten that right leg. 00:12:12.600 --> 00:12:16.310 Keep a flat back as long as possible as we inhale in and exhale. 00:12:16.310 --> 00:12:20.229 Begin to bow forward. 00:12:20.230 --> 00:12:22.090 Pull the right hip crease back. 00:12:22.090 --> 00:12:30.340 Maybe you just go this far or this far, but just go as far as the spine speaks to you, 00:12:30.340 --> 00:12:36.930 keeping a flat back, so if starts to round and collapse, keep it straight. 00:12:36.930 --> 00:12:37.939 How's your lower belly? 00:12:37.940 --> 00:12:41.370 Draw your navel up, dial the lower rib cage in. 00:12:41.370 --> 00:12:44.880 Take one more breath here and then exhale. 00:12:44.880 --> 00:12:46.050 We release. 00:12:46.050 --> 00:12:47.229 Rounding the spine. 00:12:47.230 --> 00:12:48.480 Fingertips come to the mat. 00:12:48.480 --> 00:12:52.690 If you have a block sometimes it's nice to lift the floor up to you while we're building 00:12:52.690 --> 00:12:55.070 space here. 00:12:55.070 --> 00:12:57.980 Top of the left thigh spirals in. 00:12:57.980 --> 00:13:05.260 Right hip crease pulls back. 00:13:05.260 --> 00:13:09.210 Maybe walk the fingertips a little further back, just be present. 00:13:09.210 --> 00:13:12.490 How's your breath? 00:13:12.490 --> 00:13:20.060 And then press into the outer edge of your back foot. 00:13:20.060 --> 00:13:21.869 Bring the hands to the waistline. 00:13:21.870 --> 00:13:24.230 We loop the shoulders in. 00:13:24.230 --> 00:13:26.790 Inhale, rise up once again. 00:13:26.790 --> 00:13:33.290 Bend that front knee, we inhale, return warrior one. 00:13:33.290 --> 00:13:42.670 Breath in and out. 00:13:42.670 --> 00:13:43.790 Crickity old floor. 00:13:43.790 --> 00:13:46.800 So now I'm going to drop the right arm underneath the left. 00:13:46.800 --> 00:13:50.530 Bring the palms together as I inhale, garudasana arms. 00:13:50.530 --> 00:13:51.530 Inhale. 00:13:51.530 --> 00:13:52.760 Elbows lift up. 00:13:52.760 --> 00:13:54.300 Exhale, fingertips reach out. 00:13:54.300 --> 00:13:57.189 Stay strong in that back leg, my friends. 00:13:57.190 --> 00:13:59.170 Inhale in. 00:13:59.170 --> 00:14:01.130 And exhale out. 00:14:01.130 --> 00:14:02.500 Beautiful. 00:14:02.500 --> 00:14:06.630 Unravel the arms. 00:14:06.630 --> 00:14:11.150 We inhale, rise up, and exhale, release. 00:14:11.150 --> 00:14:12.329 Vinyasa. 00:14:12.330 --> 00:14:13.410 Move nice and slow. 00:14:13.410 --> 00:14:17.650 Feel free to skip this if you're needing a little more of a restorative practice today, 00:14:17.650 --> 00:14:27.939 then you might skip the vinyasa and take and extended child's pose. 00:14:27.940 --> 00:14:34.250 And together we'll meet back and downward facing dog. 00:14:34.250 --> 00:14:37.790 Drop the right heal and inhale, lift the left leg up high. 00:14:37.790 --> 00:14:43.790 Bend that left knee and think up and over as you kiss left knee to left elbow now, gazes 00:14:43.790 --> 00:14:45.650 forward, strong center. 00:14:45.650 --> 00:14:48.810 Inhale, rise back up three-legged dog. 00:14:48.810 --> 00:14:53.029 Exhale, left elbow, excuse me, left knee to right elbow. 00:14:53.029 --> 00:14:55.420 Navel draws up. 00:14:55.420 --> 00:14:59.000 Inhale three-legged dog, last one, you got this, super strong. 00:14:59.000 --> 00:15:00.000 Exhale. 00:15:00.000 --> 00:15:01.029 Nose to knee right through the center. 00:15:01.029 --> 00:15:02.820 Hug it in, hug it in, hug it in. 00:15:02.820 --> 00:15:07.190 Inhale three-legged dog, and exhale, stepping up into your lunge. 00:15:07.190 --> 00:15:08.190 Good job my friends. 00:15:08.190 --> 00:15:09.530 Pivot on the back foot. 00:15:09.530 --> 00:15:15.520 Whenever you're ready, rise up into your warrior one, nice and strong. 00:15:15.520 --> 00:15:19.630 Find your breath, become grounded here again, finding that upward current of energy in the 00:15:19.630 --> 00:15:23.810 front body, grounding through the back body, strong back leg. 00:15:23.810 --> 00:15:26.239 Breathe, breathe, breathe. 00:15:26.240 --> 00:15:31.310 Inhale, carve a line with the nose, look up and exhale. 00:15:31.310 --> 00:15:34.339 Float the fingertips down to the waistline. 00:15:34.340 --> 00:15:39.550 Straighten through that front leg, keep the crown of the head extending up, and exhale. 00:15:39.550 --> 00:15:42.810 We fold forward, nice flat back. 00:15:42.810 --> 00:15:44.069 Elbows drawing back. 00:15:44.070 --> 00:15:48.210 Shoulders blades together. 00:15:48.210 --> 00:15:49.960 Maintain this flat backed position. 00:15:49.960 --> 00:15:50.960 Explore here. 00:15:50.960 --> 00:15:54.160 Notice if the shoulders are dipping one way and then the another. 00:15:54.160 --> 00:15:56.500 Pay attention to the details. 00:15:56.500 --> 00:16:07.300 Use this practice of listening to expand awareness and of course, yes, build some strength. 00:16:07.300 --> 00:16:08.459 Then gently we'll release. 00:16:08.460 --> 00:16:12.800 Bring in the fingertips to the earth or hands to a block. 00:16:12.800 --> 00:16:14.280 Breathe deep here. 00:16:14.280 --> 00:16:18.230 Top of the right thigh is spiraling in and out towards the back edge of the mat. 00:16:18.230 --> 00:16:31.500 We pull the left hip crease back and maybe we relax the weight of the head down. 00:16:31.500 --> 00:16:46.220 Now we'll draw the hands to the waistline and slowly rise up. 00:16:46.220 --> 00:16:52.420 Bend that front knee and return to your warrior one. 00:16:52.420 --> 00:16:53.420 Find your breath. 00:16:53.420 --> 00:16:58.000 Press into that back heel. 00:16:58.000 --> 00:17:02.730 And this time we'll draw the left arm underneath the right, palms come together or not. 00:17:02.730 --> 00:17:06.019 And we inhale, lift the elbows up tall and exhale. 00:17:06.019 --> 00:17:07.970 Send the fingertips out. 00:17:07.970 --> 00:17:08.970 Find your breath. 00:17:08.970 --> 00:17:09.970 Inhale in. 00:17:09.970 --> 00:17:12.289 Don't forget about the lower belly. 00:17:12.289 --> 00:17:13.779 Exhale. 00:17:13.779 --> 00:17:18.269 One more breath. 00:17:18.269 --> 00:17:24.249 Then we gently unravel. 00:17:24.249 --> 00:17:25.449 Pivot on the back foot. 00:17:25.449 --> 00:17:37.200 Come back down, and vinyasa. 00:17:37.200 --> 00:17:40.590 Downward facing dog. 00:17:40.590 --> 00:17:42.129 Take a second here to release. 00:17:42.130 --> 00:17:43.350 Hit the refresh button. 00:17:43.350 --> 00:17:47.259 Bend your knees, and slowly we inhale, look up. 00:17:47.259 --> 00:17:52.100 Exhale, step, float or hop towards the front edge of your mat. 00:17:52.100 --> 00:17:55.590 Inhale half-way lift, nice long beautiful neck. 00:17:55.590 --> 00:17:57.559 And exhale, soften and bow. 00:17:57.559 --> 00:18:00.529 All the way back up, here we go, inhale, spread the fingertips. 00:18:00.529 --> 00:18:05.740 Reach it up nice and tall, and exhale back down to your heart. 00:18:05.740 --> 00:18:06.950 Observe your breath. 00:18:06.950 --> 00:18:10.779 Notice how you feel. 00:18:10.779 --> 00:18:20.809 And one last round, here we go. 00:18:20.809 --> 00:18:21.889 Soft knees. 00:18:21.889 --> 00:18:23.998 Inhale, spread the fingertips. 00:18:23.999 --> 00:18:25.230 Reach it up. 00:18:25.230 --> 00:18:26.340 Exhale. 00:18:26.340 --> 00:18:27.340 Diving forward. 00:18:27.340 --> 00:18:30.909 Enjoy this move. 00:18:30.910 --> 00:18:33.049 Inhale half way lift. 00:18:33.049 --> 00:18:34.470 Exhale, bow. 00:18:34.470 --> 00:18:40.470 Step, or hop the feet back to plank and slowly we lower down. 00:18:40.470 --> 00:18:48.119 After your vinyasa, send the hip bones, the hips back, downward facing dog. 00:18:48.119 --> 00:18:51.959 Drop the left heal, inhale, slide the right leg high. 00:18:51.960 --> 00:18:55.860 Bend the right knee to right elbow, and we repeat. 00:18:55.860 --> 00:18:56.860 Kiss. 00:18:56.860 --> 00:18:58.539 Inhale, three-legged dog. 00:18:58.539 --> 00:19:02.289 Exhale, right knee to left elbow, look forward. 00:19:02.289 --> 00:19:03.749 Inhale. 00:19:03.749 --> 00:19:05.070 Three-legged dog. 00:19:05.070 --> 00:19:07.149 Exhale straight to center. 00:19:07.149 --> 00:19:11.049 Inhale, three-legged dog. 00:19:11.049 --> 00:19:13.340 Exhale all the way up and into your lunge, pivot on the back foot. 00:19:13.340 --> 00:19:17.870 This time we're going to spiral all the way up and open into our warrior two. 00:19:17.870 --> 00:19:19.639 Find nice strong legs here. 00:19:19.639 --> 00:19:23.799 Radiate energy out through the fingertips. 00:19:23.799 --> 00:19:30.549 Deep breath in as we reach forward, up and back. 00:19:30.549 --> 00:19:33.259 Peaceful warrior. 00:19:33.259 --> 00:19:37.080 And now inhale, extend through the right fingertips. 00:19:37.080 --> 00:19:41.139 Exhale, all the way to my extended side angle. 00:19:41.139 --> 00:19:45.769 So, right elbow's going to soften on the top of that right thigh, and I'll draw my left 00:19:45.769 --> 00:19:51.379 fingertips down to come up, so really plugging in that shoulder as they open up here. 00:19:51.379 --> 00:19:56.570 Lean back, bottom rib cage shining up towards sky. 00:19:56.570 --> 00:19:58.220 Press into the outer edge of that back foot. 00:19:58.220 --> 00:20:03.029 If you want you can use your block here to slowly grow this pose, bringing it to the 00:20:03.029 --> 00:20:05.350 ground here so we can open up. 00:20:05.350 --> 00:20:10.100 Maybe you're already bringing your fingertips down. 00:20:10.100 --> 00:20:12.029 Take a deep breath in wherever you are. 00:20:12.029 --> 00:20:14.870 Spiral your heart up towards the sky. 00:20:14.870 --> 00:20:20.639 And then on an exhale we're just going to gently pivot back down to our lunge. 00:20:20.639 --> 00:20:30.428 Plant the palms and take your vinyasa. 00:20:30.429 --> 00:20:31.929 And downward facing dog. 00:20:31.929 --> 00:20:38.509 Inhale, full breath into the nostrils, and exhale completely through the mouth. 00:20:38.509 --> 00:20:41.279 Drop the right heel, inhale, slide the left leg high. 00:20:41.279 --> 00:20:44.690 Exhale, bending left knee to kiss left elbow, look forward. 00:20:44.690 --> 00:20:48.529 Inhale, three-legged dog, nice and swift. 00:20:48.529 --> 00:20:50.929 Exhale, over to the right elbow. 00:20:50.929 --> 00:20:51.929 Kiss. 00:20:51.929 --> 00:20:52.929 Last one. 00:20:52.929 --> 00:20:53.929 You got this. 00:20:53.929 --> 00:20:58.149 Inhale, three-legged dog and exhale, nose to knee. 00:20:58.149 --> 00:21:03.350 Inhale, lift it up, and exhale into your lunge. 00:21:03.350 --> 00:21:04.539 Awesome. 00:21:04.539 --> 00:21:06.289 Pivot on the back foot. 00:21:06.289 --> 00:21:09.869 Send those fingertips forward, up and back, and here we rise up. 00:21:09.869 --> 00:21:11.289 Virabhadrasana two. 00:21:11.289 --> 00:21:12.950 Lean back into it. 00:21:12.950 --> 00:21:15.200 Strong legs, strong foundation. 00:21:15.200 --> 00:21:18.929 Inhale, reach the left fingertips now forward, up and back. 00:21:18.929 --> 00:21:23.120 Take up space here as you find this peaceful warrior. 00:21:23.120 --> 00:21:27.780 Stretch it out. 00:21:27.780 --> 00:21:34.549 Relax your shoulders, sink into that front knee, and then on an exhale, slowly move all 00:21:34.549 --> 00:21:37.269 the way up and through into our extended side angle. 00:21:37.269 --> 00:21:44.179 So softening onto this elbow, but not collapsing, so keeping that space nice and beautiful. 00:21:44.179 --> 00:21:46.239 Drop the right fingertips down. 00:21:46.239 --> 00:21:48.360 Sink down low, drop your hips and inhale. 00:21:48.360 --> 00:21:50.678 We open extended side angle. 00:21:50.679 --> 00:21:54.669 So there are lots of variations here, we can bring the fingertips to the earth, come here 00:21:54.669 --> 00:21:55.669 or here. 00:21:55.669 --> 00:22:05.620 We can also use that sweet little block at any level to help us, here, or here, or here. 00:22:05.620 --> 00:22:09.768 You might begin to open up your gaze towards to heavens. 00:22:09.769 --> 00:22:12.789 Open your heart, take a breath in, tuck your pelvis in. 00:22:12.789 --> 00:22:22.369 And on an exhale begin to release, dialing it back down towards the earth, and we take 00:22:22.369 --> 00:22:23.529 a vinyasa. 00:22:23.529 --> 00:22:24.529 Plant your palms. 00:22:24.529 --> 00:22:25.710 Shift your weight forward. 00:22:25.710 --> 00:22:33.770 Here we flow. 00:22:33.770 --> 00:22:39.759 From downward facing dog, I'm going to slowly lower the knees and I'm going to prepare for 00:22:39.759 --> 00:22:42.820 a side-arm balance before I flip my burger and take a rest. 00:22:42.820 --> 00:22:45.178 So, this is going to be a little different for everyone. 00:22:45.179 --> 00:22:47.799 A little side-arm balance play time. 00:22:47.799 --> 00:22:52.730 So, I'm going to go into side-plank and then eventually into a deeper side-body stretch. 00:22:52.730 --> 00:22:57.799 You can do that with me, if you know that you want to work on maybe a side-arm balance 00:22:57.799 --> 00:22:59.970 here, or a crow or something like that. 00:22:59.970 --> 00:23:01.280 Anything that changes your perspective. 00:23:01.280 --> 00:23:04.918 I think it would be nice stretching through the side-body. 00:23:04.919 --> 00:23:12.269 So for those who want to try moving along with me, I'm going to bring the right palm 00:23:12.269 --> 00:23:16.340 into center line, and then I'm going to come into a plank. 00:23:16.340 --> 00:23:21.168 Then I'm going to come on to the outer edge of my right foot, keep my hips lifted as I 00:23:21.169 --> 00:23:23.360 stack my ankles and inhale. 00:23:23.360 --> 00:23:25.939 Open up through my left wing. 00:23:25.940 --> 00:23:29.490 Now I'm keeping a nice extension through the crown of the head, I come into side plank 00:23:29.490 --> 00:23:30.490 here. 00:23:30.490 --> 00:23:33.179 I can always bend that top leg for a little more support. 00:23:33.179 --> 00:23:36.200 Everyone, lift your hips, open your heart. 00:23:36.200 --> 00:23:39.100 Stay here or work here. 00:23:39.100 --> 00:23:45.389 Or, drop the fingertips, just like we did in extended side-angle, and find a nice length 00:23:45.389 --> 00:23:49.519 from the outer edge of the left foot, all the way up through those left fingertips. 00:23:49.519 --> 00:23:53.249 If your'e feeling frisky, you might lift the leg, you might even come into a tree pose 00:23:53.249 --> 00:23:55.019 or any variation here. 00:23:55.019 --> 00:23:56.840 Or save that for another day. 00:23:56.840 --> 00:23:57.840 Deep breath in. 00:23:57.840 --> 00:24:00.720 One more breath here my friends. 00:24:00.720 --> 00:24:04.540 And then on exhale, collapse, or fall. 00:24:04.540 --> 00:24:05.859 Release. 00:24:05.859 --> 00:24:07.309 Downward facing dog. 00:24:07.309 --> 00:24:08.350 Nice work my friends. 00:24:08.350 --> 00:24:10.248 Deep breath in. 00:24:10.249 --> 00:24:13.470 Long breath out. 00:24:13.470 --> 00:24:14.639 Slowly lower to the knees. 00:24:14.639 --> 00:24:17.639 And we'll take it to the other side. 00:24:17.639 --> 00:24:21.850 Left palm comes the center and then I come into my plank. 00:24:21.850 --> 00:24:26.779 Turning onto the outer edge of my left foot this time, I grow tall reaching the right 00:24:26.779 --> 00:24:29.360 fingertips up, lifting my hips. 00:24:29.360 --> 00:24:32.209 Full body experience here, full body strengthener. 00:24:32.210 --> 00:24:35.529 Remember your neck is an extension of the spine. 00:24:35.529 --> 00:24:39.909 Stay here or drop the right fingertips down to come up and I really find this beautiful 00:24:39.909 --> 00:24:42.830 line in the right side of the body. 00:24:42.830 --> 00:24:44.360 Lifting the heart, lifting the hips. 00:24:44.360 --> 00:24:50.879 Again you can take a little variation here. 00:24:50.880 --> 00:24:53.460 And then I slowly release. 00:24:53.460 --> 00:24:57.380 Send it back, downward facing dog. 00:24:57.380 --> 00:24:58.809 Final breath here. 00:24:58.809 --> 00:25:00.470 Inhale fully. 00:25:00.470 --> 00:25:03.239 And exhale fully. 00:25:03.239 --> 00:25:04.809 Sweet. 00:25:04.809 --> 00:25:08.428 Lower the knees bring them together. 00:25:08.429 --> 00:25:11.679 Take a moment here in child's pose, sending the fingertips back. 00:25:11.679 --> 00:25:16.139 Rest your for head down. 00:25:16.139 --> 00:25:21.090 Let it go. 00:25:21.090 --> 00:25:26.000 Relax your shoulders. 00:25:26.000 --> 00:25:36.629 And then we'll slowly tuck the chin into the chest and transition to flat back. 00:25:36.629 --> 00:25:43.949 When you arrive, take your palms into your knees and we're going to open the knees wide. 00:25:43.950 --> 00:25:48.130 Take a second to just kind of teeter totter here. 00:25:48.130 --> 00:25:51.470 Relaxing the shoulders and the elbows down. 00:25:51.470 --> 00:25:56.990 Relaxing through the ankles and the feet and you might even close your eyes. 00:25:56.990 --> 00:26:03.619 Just kind of letting gravity doing the work here and feeling the wonderful support of 00:26:03.619 --> 00:26:11.658 the earth underneath your spine. 00:26:11.659 --> 00:26:18.020 And slide your hands all the way in to grab the arches of your feet. 00:26:18.020 --> 00:26:22.470 And we'll keep the tail bone lengthening down as you draw the heels, the soles of the feet 00:26:22.470 --> 00:26:23.950 up towards the sky, happy baby. 00:26:23.950 --> 00:26:27.730 Can find a little movement here or you can just relish in the stillness. 00:26:27.730 --> 00:26:41.249 Working actively from the inside out. 00:26:41.249 --> 00:26:46.460 Then gently releasing. 00:26:46.460 --> 00:26:47.880 Soles of the feet come to the mat. 00:26:47.880 --> 00:26:53.799 I slide them all the way down and I reach my fingertips up and overhead. 00:26:53.799 --> 00:26:57.369 Walk the heels towards the bottom left edge of your corner and then shimmy your head and 00:26:57.369 --> 00:27:01.389 shoulders towards the top left edge of your corner. 00:27:01.389 --> 00:27:06.439 Take the right hand, grab the right wrist and think up and over as you breathe into 00:27:06.440 --> 00:27:07.440 the right side body. 00:27:07.440 --> 00:27:10.269 For a deeper stretch, lift the right foot. 00:27:10.269 --> 00:27:16.460 Cross the right ankle over the left, so you're creating a little crescent moon here. 00:27:16.460 --> 00:27:19.830 Supported and here you can really dig deep into the power of the breath. 00:27:19.830 --> 00:27:23.918 Notice how each inhale stretches the skin of the body. 00:27:23.919 --> 00:27:30.019 Creates space, invites in more ease. 00:27:30.019 --> 00:27:34.809 It's that good, good energy. 00:27:34.809 --> 00:27:37.129 Good juju. 00:27:37.130 --> 00:27:40.610 I believe it. 00:27:40.610 --> 00:27:41.610 Gently release back to center. 00:27:41.610 --> 00:27:44.629 Go ahead and center yourself first. 00:27:44.630 --> 00:27:50.289 And then, mindfully, we'll walk the heels towards the bottom right corner. 00:27:50.289 --> 00:27:55.260 Head and shoulders, trying not to sing the song. 00:27:55.260 --> 00:27:59.360 Head and shoulders shimmy up towards the top right corner. 00:27:59.360 --> 00:28:01.939 And I grab my left wrist this time. 00:28:01.940 --> 00:28:03.049 This might be enough. 00:28:03.049 --> 00:28:07.220 If you want a little more, if it felt awesome last time, you might lift that left leg up, 00:28:07.220 --> 00:28:10.720 cross that left ankle over the right. 00:28:10.720 --> 00:28:12.220 Breathe here. 00:28:12.220 --> 00:28:14.309 Sacrum's nice and steady on the earth. 00:28:14.309 --> 00:28:19.059 Should feel no tension or pressure in the pelvic area or lower back. 00:28:19.059 --> 00:28:24.200 So if you are, come out of it a little bit. 00:28:24.200 --> 00:28:32.269 And then find your breath. 00:28:32.269 --> 00:28:41.729 And then gently we'll release. 00:28:41.729 --> 00:28:44.960 Center ourselves back on the mat. 00:28:44.960 --> 00:28:53.539 Take a second to press the palms into the earth and hug the knees up towards the chest. 00:28:53.539 --> 00:28:58.009 Nice and easy, twisting knees to the left and then to the right. 00:28:58.009 --> 00:28:59.669 So just keeping it nice and soft here today. 00:28:59.669 --> 00:29:02.690 More of a massage than a holding effect. 00:29:02.690 --> 00:29:06.840 Just kind of twisting it out before we relax. 00:29:06.840 --> 00:29:11.978 Of course, if there's anything else you want to add to your practice, now's the time to 00:29:11.979 --> 00:29:15.059 ask yourself "what else could I use today?" 00:29:15.059 --> 00:29:18.570 Using these practices to inspire you. 00:29:18.570 --> 00:29:25.590 Encourage you to improvise and really grow that home practice. 00:29:25.590 --> 00:29:31.279 So maybe you're heading into something right now or maybe you're like me and you're sliding 00:29:31.279 --> 00:29:36.029 your toes down to prepare for savasana. 00:29:36.029 --> 00:29:40.950 Breathe deep, where ever you are. 00:29:40.950 --> 00:29:41.950 Get settled in. 00:29:41.950 --> 00:29:47.039 Thank you for sharing your time and your practice with me today. 00:29:47.039 --> 00:29:48.039 Take care. 00:29:48.039 --> 00:29:48.299 Namaste.