WEBVTT

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- Hi everyone and
welcome to Dedicate,

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your 30 day yoga journey.

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I'm Adriene and this
is Benji and welcome back.

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It's Day 2 and today
we're focusing on Foundation.

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So hop into something
comfy and let's get started.

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(bright music)

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Alrighty my friends,
welcome back.

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Let's begin in a
nice comfortable seat.

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Take your time
getting down to the ground.

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When you land
sit up nice and tall.

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Remembering that you can always
lift the hips if you need a

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little boost to help you
find length in the spine.

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And right away we're
going to align head over heart,

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heart over pelvis today and
allow the hands to just rest

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gently on the
thighs or the knees,

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whatever feels good.

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And then I'd like for you to
just notice where your heels are

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if they're really crunching
close in to your body or if you

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perhaps would benefit
from a little more space.

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So to each his own, just wanting
you to pay attention because

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today Day 2 we are remembering

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that or learning that

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after the breath,
foundation first.

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So always, always, always,
as we introduced in yesterday's

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session breath comes first so
you can always be playing with

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that expansion of the inhale.

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Really imagining it moving out
through all four sides of the

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torso so we tend
to kind of breathe here

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a lot without just
consciousness.

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Totally normal. 

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And in our
yoga practice we have a great

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opportunity to drop the breath
down and you can even hear my

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voice change when I bring
the breath down here,

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that awareness into my diaphragm
and feel that expansion and then

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yes, of course, the relaxing
of the shoulders down

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as you breathe out.

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So after that little dance which
you can do at any point during

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this journey if you need
to take a break you can just

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return back to your breath.

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After that we always want
to come to the foundation.

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And if you've been practicing
yoga for 20 years I think this

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session is still going to
be amazing for you because

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I always find myself kind of
exploring off on a trail which

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is great and then having this
moment where I remember

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(sighs) how's my foundation?

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How is the soil?

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How is that which
I'm building upon?

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Is it steady?
Is it cracked?

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Am I ignoring it entirely?

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Is it like a fire and
does it need tending to?

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That fire about to go out so
there are a lot of rich metaphor

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there of course but ultimately
this is really important because

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it's going to keep you safe
and it's going to set you up for

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greatness in the asana practice.

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So, right away just notice does
it feel better to have my heels

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in here or would I benefit
from giving myself more space?

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By now I hope
that you've settled in.

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And if you're having
trouble kind of feeling out

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head over heart,
heart over pelvis,

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go ahead and close your eyes

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and let's all actually just
place a little awareness

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at the base of the spine.

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The pelvic floor.

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And if you're
a creative intelligence type,

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if you are a visual person you
might even place a little

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soft light right
there at the bottom

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of your spine,
the base of the pelvis.

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And then try to keep an open
mind as we slowly travel all the

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way up from the
base of the pelvis,

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just with your mind's eye,
to your center.

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And you're going to identify

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with your center
different every day

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and everybody you have to
also remember this journey is

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designed for so many types of
people, so many different moods

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energy levels so try to keep
that in mind as you find your

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center and know that it's going
to be different for everyone and

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it's gonna be
different every day.

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Sometimes your center
is going to be up here.

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Sometimes it's
going to be right here.

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Sometimes it's
gonna be right here.

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So place a little soft
light or just awareness

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now in your center.

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Maybe it's just
above the navel today.

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Maybe it's right
there in the belly

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and then continue all
the way up to your heart.

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And see if you can align
those three things you might be

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leaning forward a bit.

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You might be maybe hanging back.

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I always like to
call this the Mr. Burns.

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This kind of you know, so
energetically we're drawing up

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from the base of the spine
through the center and then the

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heart center and now all the way
up to the crown of your head,

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So foundation isn't always

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physical though we're gonna be

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focusing a lot on
the physical today.

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It's also how you regard
your energetic state.

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And a lot of times I find you

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don't really have
to do anything.

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You just have to kind of bring
awareness to your energy and it

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will start to support you
rather than work against you.

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And then it's so great because
in yoga when we use asana

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practice and then the energetic
hygiene of regular daily

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practice together we start to
really move in a way off the mat

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where we feel like
okay, yeah, things are

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moving with more ease.

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You feel like you're working
for yourself instead of against.

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When you're ready bring the
hands together at the heart

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so we have this awareness.

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Just to reiterate, pulling up
little energy from the base of

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the pelvis all the way up
through the center it continues

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all the way up through the
midline to the heart and all the

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way up to your crown.

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And so this is your inspiration
to sit up nice and tall.

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Not really muscling or forcing
yourself right because that's

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not sustainable and
it's not going to feel good.

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Okay and any of
this that resonates,

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great, and any of it
that doesn't no worries.

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Remember we are practicing with
people all over the world

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and take what you need

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and leave what you don't.

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Take a deep breath in and on
your exhale bow your head to

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your heart mind intelligence
to the body intelligence.

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Take a moment and
just connect the two.

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Uniting.

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Mind and body as we set
out on our journey today.

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Great, then inhale in.

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Exhale to release the
fingertips to the earth.

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Flutter your eyelashes open.

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Lift the corners of your
mouth and let's rock and roll.

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We're gonna inhale, send the
fingertips out left to right.

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Big stretch.

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Draw the
shoulder blades together.

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Lift your heart
space up, up, up.

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Great, then on your next
exhale bring the palms together,

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Anjuli Mudra at the heart.
A little prayer position.

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Beautiful now chin to chest,

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reach behind
palms kiss together.

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And then on
your next inhale,

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reach all the way
up towards the sky.

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Big stretch, feel that
length in the side body.

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Exhale, float the fingertips
down wiggle the fingertips.

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Notice what it feels
like to be alive today.

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So really present.
Here we go, inhale halfway.

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With the breath,
exhale palms together.

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Great, chin to chest.
Slowly reach behind.

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Inhale, lift all the way up.

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Now lift through
the front and backside.

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Reach, reach, reach.

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Exhale, empty out the breath as
you float the fingertips down.

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We're gonna do this one more
time and we're gonna really try

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to sync up the
breath with the movement.

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Here we go, inhale halfway.

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Exhale, hands to heart.

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Chin to chest reach behind.

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Inhale, reach for the sky.

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Exhale float it
all the way down.

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You got it.

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Beautiful, left
hand to the earth.

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Inhale reach up with the
right hand and then over.

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Big side body stretch.

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Then from your navel,
from your center, draw in.

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You're gonna take your
right fingertips to the ground.

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Keep the hips heavy here
and you're gonna slowly

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sweep the fingertips
all the way around.

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Should feel good
in the back body.

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And then come all the
way up through center.

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Take your left
fingertips up and then over.

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Breathe, feel the stretch.

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Nice and then
left fingertips come all

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the way down to the earth.

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We sweep all the way through.

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And come all the way back up.

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Right fingertips
reach up to the sky.

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And then take it over.

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Side body stretch and then
right fingertips to the ground.

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Sweep it all the way through.

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Around, around,
around and over to the right.

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And then take your
left arm all the way up,

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right arm all the way up.

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Imagine you're holding a big
beach ball up and overhead.

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You're gonna
pull the thumbs back,

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keep the pinkies forward

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and then just check in
with the shoulders here.

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Use the tools that we've
already learned together.

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Inhale, fill all four
sides of the torso up.

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Find expansion and then exhale.

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You know what to do,
exhale drop the shoulders down.

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Once more like that, inhale.

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Exhale, drop the
shoulders down, create space.

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Beautiful, inhale
palms kiss up and overhead.

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And exhale hands
to heart, Namaste.

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Okay, diving
forward onto all fours.

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Come to that Tabletop Position.

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So finding your
foundation right away here

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spread the
fingertips super wide.

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Wrists underneath the shoulders,

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knees directly
underneath the hip points.

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Inhale, drop the belly
open the chest Cow Pose.

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Exhale, round through,
chin to chest.

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Close your eyes, visualize.

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Really stretching through
the skin of the back body.

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Now on your own
moving with your breath,

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see if you can synchronize the
movement to the breath

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and the breath to the movement.

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And as you're ready you're
going to begin to veer off the

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railroad tracks just a
bit while still keeping this

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awareness of your foundation.

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So you might bump the
hips a little left to right.

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You might check
in with the neck.

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You might notice you're
collapsing in the shoulders.

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Find that pressing away
that yielding from the earth.

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Great, then come
back to Tabletop Position.

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Hold on to your foundation
here and nice and easy,

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you're going to find that hollow
body by hugging the low ribs in,

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drawing the navel up and in.

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We call this Uddiyana Bandha and
then once again checking in with

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the length of your neck.
Giving awareness in your neck.

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Alright, here we go, hold onto
this awareness of the midline.

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This is so important
when remembering foundation,

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building foundation, returning
to the power of your foundation.

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It's not just about that which
is touching the earth but again

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your awareness of
your energetic body.

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So bring your awareness
to this center channel,

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we call this this is
the Shashona or the midline.

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And you're going
to try to hold on to that

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as you kick the right leg out.

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So if you're not holding onto it
you're just gonna shift all the

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way over into your left side.

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But if you work to maintain
that awareness of the midline,

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the Shashona, as soon as you
dial your right toes down.

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You're gonna
feel your abs turn on.

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You're going to feel your

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energetic center
just start to brighten 

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and you're gonna start
to breathe a little deeper.

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A more supportive
and conscious breath.

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Okay, check it out,
you're gonna inhale in here.

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Exhale, slowly
bring the knee in.

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Nose toward the knee
rounding through just like Cat.

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Then inhale, send
the right leg out

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and look towards
the front of your mat.

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Careful not to
crunch back of the neck.

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So like a one legged Cat-Cow.

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Here we go, exhale bring it in.

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Claw through the fingertips.

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Inhale, send it out.

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One more time, exhale bring it
in and really draw the navel

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up and in, up and in, up and in.

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And then release.

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Great, switch it to
the other side right away.

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Find that connection.

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Lift the front body
up to meet the back body.

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Maybe lifting the
lower ribs up and in.

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Finding that hollow body.

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Claw through the fingertips.

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Shoulders are
still working here.

00:13:53.083 --> 00:13:55.792
Externally rotating so your
elbow creases are

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towards the front of your mat.

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So we're working to build
stability in the shoulders here

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and then when you feel like
you have that connection to your

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midline, to your center,
send that left leg out long.

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Dial the left toes down.

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And just pay attention.

00:14:15.041 --> 00:14:18.875
These practices build on one
another so taking your theme of

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yesterday and building on it
today with your foundation.

00:14:23.458 --> 00:14:25.291
Take one more
breath here to really lift

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from your left inner thigh.

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If you start shaking
here that's to be expected.

00:14:31.041 --> 00:14:33.500
We're working with
so much integrity here.

00:14:33.500 --> 00:14:35.708
So beautiful,
here we go, inhale.

00:14:35.708 --> 00:14:38.625
Exhale, bring the knee in,
nose toward the knee.

00:14:39.875 --> 00:14:41.583
Inhale just look to
the front edge of your mat.

00:14:41.583 --> 00:14:43.959
Don't crunch the neck.
Kick it out.

00:14:45.834 --> 00:14:48.500
And exhale, reel it in.

00:14:48.500 --> 00:14:49.542
Cat.

00:14:50.708 --> 00:14:52.625
Inhale, send it out.

00:14:54.125 --> 00:14:56.834
With your breath, exhale,
reel it in.

00:14:58.333 --> 00:15:00.708
Last one, inhale nice and slow.
Don't rush.

00:15:02.959 --> 00:15:04.917
And exhale, reel it in.

00:15:06.708 --> 00:15:09.959
Awesome, from here you can
release the left knee to the

00:15:09.959 --> 00:15:13.000
earth bring the toes together
knees as wide as the mat.

00:15:13.000 --> 00:15:15.333
You're going to
send her hips back.

00:15:15.333 --> 00:15:17.875
Walk the fingertips
forward as much as you can.

00:15:17.875 --> 00:15:21.125
Breathe, breathe, breathe and
melt your heart to the earth and

00:15:21.125 --> 00:15:24.208
slowly take the
palms together up and

00:15:24.208 --> 00:15:27.792
over behind the
back of your head.

00:15:29.000 --> 00:15:32.875
This is incredible
ancient yoga posture

00:15:32.875 --> 00:15:36.708
called Namaste Shark Fin.

00:15:37.500 --> 00:15:41.583
It's a very old
traditional Mudra.

00:15:41.583 --> 00:15:44.417
No, just kidding but you can
imagine the shark fin up right

00:15:44.417 --> 00:15:46.375
behind you, palms
pressing together.

00:15:46.375 --> 00:15:50.125
Fingertips pressing together
and then from here

00:15:50.125 --> 00:15:51.667
we walk the elbows just a bit.

00:15:51.667 --> 00:15:54.166
Feeling that nice stretch
through the shoulder girdle.

00:15:55.667 --> 00:15:57.458
Triceps.

00:15:57.458 --> 00:15:58.625
Keep breathing.

00:16:01.625 --> 00:16:05.291
And if you need to here, you
can bring the fingertips in to

00:16:05.291 --> 00:16:08.417
knuckles and rotate the wrists
one way and then the other.

00:16:11.208 --> 00:16:13.250
And take one more
loving breath here.

00:16:15.125 --> 00:16:18.125
And then slowly release
the palms back to the earth.

00:16:18.125 --> 00:16:21.333
Carve a line with your nose to
look forward and bring it on up.

00:16:21.333 --> 00:16:22.792
Lead with your heart.

00:16:22.792 --> 00:16:25.500
Remember how you move matters
the transitions here matter as

00:16:25.500 --> 00:16:27.250
you walk the knees in.

00:16:27.250 --> 00:16:29.625
Curl the toes under.

00:16:29.625 --> 00:16:33.750
Take a deep breath in and on
an exhale Downward Facing Dog.

00:16:33.750 --> 00:16:35.041
Take your time.

00:16:40.208 --> 00:16:42.750
So here we want to make sure
that the hands are not too

00:16:42.750 --> 00:16:45.291
narrowed but
that you really take up

00:16:45.291 --> 00:16:47.000
a lot of space on your mat.

00:16:47.000 --> 00:16:48.125
This is gonna help us bring

00:16:48.125 --> 00:16:50.542
that external rotation
in the shoulder.

00:16:52.291 --> 00:16:56.583
And then you can play with how
wide or how short your dog is

00:16:56.583 --> 00:16:58.834
and I encourage you to
change it up from time to time.

00:17:04.208 --> 00:17:06.708
Then make sure you're breathing.

00:17:06.708 --> 00:17:09.458
Claw through the fingertips.

00:17:09.458 --> 00:17:12.417
And then slow and steady,
bend the knees.

00:17:12.417 --> 00:17:14.917
Belly comes towards
the tops of the thighs.

00:17:14.917 --> 00:17:17.750
Carve a line with your nose to
look forward and we're gonna

00:17:17.750 --> 00:17:19.333
step one foot up then the other.

00:17:19.333 --> 00:17:22.208
You can do as
many steps as you like.

00:17:22.208 --> 00:17:25.333
Maybe you do a ragdoll one step
and then the other or maybe it's

00:17:25.333 --> 00:17:28.000
baby steps to
the top of your mat.

00:17:28.000 --> 00:17:30.667
Take that
Forward Fold at the top.

00:17:30.667 --> 00:17:31.959
Now immediately today,

00:17:31.959 --> 00:17:34.417
ground through all
four corners of the feet.

00:17:34.417 --> 00:17:39.917
Tuck your chin and slowly from
the ground begin to rise up.

00:17:50.792 --> 00:17:54.875
And slowly once again
stacking head over heart,

00:17:55.667 --> 00:17:58.375
heart over pelvis.
Take a second here.

00:17:58.375 --> 00:18:00.041
Feet fully grounded.

00:18:00.041 --> 00:18:03.291
Energy drawing up from the earth
to just find what feels good.

00:18:03.291 --> 00:18:06.458
So it could be looping the
shoulders a couple of times.

00:18:06.458 --> 00:18:07.875
It could be noticing that maybe

00:18:07.875 --> 00:18:10.917
your clenching or
holding in the jaw.

00:18:10.917 --> 00:18:13.542
Maybe you're just furrowed in
the brow and it's time to soften

00:18:13.542 --> 00:18:18.458
and remember ah, yes this is
time that I've dedicated for me.

00:18:24.041 --> 00:18:26.542
And then we'll bend the knees.

00:18:26.542 --> 00:18:29.250
And when you're ready spread the
fingertips wide you're going to

00:18:29.250 --> 00:18:31.959
lead with the thumbs ground
through the feet as you reach

00:18:31.959 --> 00:18:35.208
the fingertips all the way up,
big Beach ball up and overhead.

00:18:36.375 --> 00:18:38.542
Then hold that big
beach ball up and overhead,

00:18:38.542 --> 00:18:40.667
again thumbs back,
pinkies forward.

00:18:42.125 --> 00:18:45.083
And then hold onto your center
of gravity as you slowly take

00:18:45.083 --> 00:18:48.041
that beach ball all the way over
towards the left side body as

00:18:48.041 --> 00:18:49.625
far as you can go with

00:18:49.625 --> 00:18:51.667
maintaining integrity
in the neck.

00:18:52.917 --> 00:18:53.708
Then in front you're going to

00:18:53.708 --> 00:18:55.917
feel this firmly
in the low body.

00:18:55.917 --> 00:18:58.458
Use that connection to your
center as well to bring you all

00:18:58.458 --> 00:19:00.083
the way back up

00:19:00.083 --> 00:19:03.125
and then slowly
over to the right.

00:19:03.125 --> 00:19:05.542
So you will know here even
though this seems like such a

00:19:05.542 --> 00:19:09.583
simple gesture you will know if
you're muscling or like kind of

00:19:09.583 --> 00:19:11.250
hanging on by a thread.

00:19:11.250 --> 00:19:13.750
So ground through all
four corners of the feet.

00:19:13.750 --> 00:19:16.834
Lengthen down through the
tailbone turn on through your

00:19:16.834 --> 00:19:21.208
abdominals and then
slowly bring it back to center.

00:19:21.208 --> 00:19:22.917
Awesome, inhale,
reach for the sky.

00:19:22.917 --> 00:19:25.667
Wiggle the fingertips just
to create a little energy

00:19:25.667 --> 00:19:28.542
and exhale rain
it down all the way.

00:19:29.750 --> 00:19:33.333
Inhale, halfway lift your
version so you can bring palms

00:19:33.333 --> 00:19:37.291
to the thighs now, palms to the
shins or fingertips to the earth

00:19:37.291 --> 00:19:39.542
just use an
inhale to find length.

00:19:39.542 --> 00:19:42.291
You can mix and
match these as well.

00:19:42.291 --> 00:19:45.208
I encourage it.
And exhale to fold.

00:19:45.208 --> 00:19:47.500
Okay rewind
ground through the feet.

00:19:47.500 --> 00:19:50.041
Reach back up towards
the sky as you breathe in.

00:19:50.041 --> 00:19:52.208
Big breath, big stretch.

00:19:52.208 --> 00:19:53.708
Capture something
up and overhead,

00:19:53.708 --> 00:19:57.375
strong legs as you bring
the hands back to the heart.

00:19:57.375 --> 00:19:59.750
Awesome work, here we go.
Soft knees.

00:19:59.750 --> 00:20:02.959
Fingertips are going to go
down to come up so inhale

00:20:02.959 --> 00:20:05.500
big beach ball up and overhead.

00:20:05.500 --> 00:20:08.083
Exhale, take it over
to the left, strong legs.

00:20:09.041 --> 00:20:10.291
Inhale, rise up.

00:20:11.458 --> 00:20:13.083
Exhale, over to the right.

00:20:14.500 --> 00:20:16.250
Inhale, rise up.

00:20:16.250 --> 00:20:18.959
Wiggle the fingertips, exhale,
rain it all the way down.

00:20:20.458 --> 00:20:22.208
Inhale to find length.

00:20:23.375 --> 00:20:25.959
Exhale to soften
and Forward Fold.

00:20:27.208 --> 00:20:30.041
Beautiful, plant
the palms from here,

00:20:30.041 --> 00:20:32.041
step the right foot back.

00:20:32.041 --> 00:20:33.750
Just the right foot.

00:20:33.750 --> 00:20:37.417
Then loop the shoulders and
slowly begin to open up the

00:20:37.417 --> 00:20:39.125
chest towards the
front of your mat.

00:20:39.125 --> 00:20:41.792
Bring your front knee
over your front ankle.

00:20:41.792 --> 00:20:44.208
So all four corners of
the foot are rooted here.

00:20:44.208 --> 00:20:46.291
And then you're gonna take
your left thumb to your left hip

00:20:46.291 --> 00:20:48.500
crease and just pull it back.

00:20:48.500 --> 00:20:49.875
Just a bit.

00:20:49.875 --> 00:20:52.959
Whoa, now squeeze the inner
thighs towards the midline.

00:20:52.959 --> 00:20:54.917
Reconnect as you inhale,

00:20:54.917 --> 00:20:57.291
radiate your heart forward.

00:20:57.291 --> 00:20:59.917
Big stretch, you can
always lower the back knee here.

00:20:59.917 --> 00:21:01.333
Listen to your body.

00:21:01.333 --> 00:21:04.583
And then on an exhale, plant the
palms we're gonna step in back

00:21:04.583 --> 00:21:06.792
to Plank or Half Plank.
You're doing great.

00:21:08.333 --> 00:21:10.208
Find that hollow body here.

00:21:10.208 --> 00:21:12.083
Again, you can lower the knees.

00:21:13.208 --> 00:21:15.125
Find that length
through the neck

00:21:15.125 --> 00:21:16.667
all the way
up through the crown.

00:21:18.125 --> 00:21:21.917
And if your knees are lifted go
ahead and widen your toes about

00:21:21.917 --> 00:21:23.750
hip width apart.

00:21:23.750 --> 00:21:25.708
So you have a
nice strong base here.

00:21:25.708 --> 00:21:28.166
So you're always
wanting to create a strong base.

00:21:28.166 --> 00:21:31.041
Thinking about stacking the
bones so that your muscle can

00:21:31.041 --> 00:21:33.625
hug to the bone
and not be strained.

00:21:35.250 --> 00:21:36.708
Cool. Soft bend in the knees.

00:21:36.708 --> 00:21:38.417
Now you're just going
to step the right foot up.

00:21:39.458 --> 00:21:41.208
Front knee over front ankle.

00:21:41.208 --> 00:21:42.917
Slowly grow the pose.

00:21:42.917 --> 00:21:45.959
Loop the shoulders back, begin
to open up through the chest.

00:21:47.333 --> 00:21:51.000
Let your heart energy radiate
forward again going beyond just

00:21:51.000 --> 00:21:54.458
the physical thinking about
your powerful energetic body.

00:21:55.208 --> 00:21:57.166
And if you need to lower
that back knee, please do.

00:21:57.959 --> 00:22:00.000
Maybe everyone
might check it out.

00:22:03.875 --> 00:22:06.542
Now as we begin to
layer on your breath's going

00:22:06.542 --> 00:22:07.375
to want to disappear.

00:22:07.375 --> 00:22:09.041
That nice beautiful,
conscious breath

00:22:09.041 --> 00:22:10.917
so keep remembering
to bring it back.

00:22:11.875 --> 00:22:13.583
Bring it on home.

00:22:13.583 --> 00:22:17.375
Inhale, lift the chin,
send your heart forward.

00:22:17.375 --> 00:22:19.166
Exhale, plant the palms.

00:22:19.166 --> 00:22:22.250
We're already connecting to the
abdominals here to your center

00:22:22.250 --> 00:22:23.834
as you send the right foot back.

00:22:25.041 --> 00:22:28.417
Okay, so the attitude you
bring to this is everything.

00:22:28.417 --> 00:22:29.417
You can lower the knees,

00:22:29.417 --> 00:22:31.708
you're going to find
that hollow body here.

00:22:31.708 --> 00:22:34.500
Your shoulder blades are going
to move left to right instead of

00:22:34.500 --> 00:22:36.417
collapsing into the center.

00:22:36.417 --> 00:22:37.792
You're reaching the heels back.

00:22:37.792 --> 00:22:39.708
You have a nice
strong wide base.

00:22:39.708 --> 00:22:42.291
You're here for
three, two, one,

00:22:42.291 --> 00:22:43.959
Downward Dog.
Awesome work.

00:22:43.959 --> 00:22:47.583
Send the hips up high,
melt your heart back.

00:22:47.583 --> 00:22:49.583
Start to go
through your checklist.

00:22:49.583 --> 00:22:51.834
Upper arm bones rotate out.

00:22:51.834 --> 00:22:53.417
Inner thighs rotate in.

00:22:54.750 --> 00:22:59.500
And if Downward Dog is too much,
you can always insert the

00:22:59.500 --> 00:23:02.333
Puppy Posture that we
learned yesterday instead.

00:23:02.333 --> 00:23:05.333
It's a beautiful modification,
you get the same benefits.

00:23:05.333 --> 00:23:08.583
It's just a little less
weight bearing

00:23:10.166 --> 00:23:12.125
and a little less heating.

00:23:13.792 --> 00:23:15.875
Shake their head loose in your
Downward Dog and when you're

00:23:15.875 --> 00:23:19.250
ready, you're going to anchor
through the left heel and slowly

00:23:19.250 --> 00:23:21.291
inhale, lift the
right leg up high.

00:23:22.417 --> 00:23:25.959
Keep the right toes dialed down
just like we did on all fours in

00:23:25.959 --> 00:23:28.333
that One-Legged Cat-Cow.

00:23:28.333 --> 00:23:30.333
And then here we go,
you're gonna shift forward,

00:23:30.333 --> 00:23:33.291
roll through your left foot as
you squeeze your right knee all

00:23:33.291 --> 00:23:35.792
the way up and in and
then gently place it up.

00:23:35.792 --> 00:23:38.208
And if it doesn't come up all
the way you'll just do whatever

00:23:38.208 --> 00:23:40.708
you need to with love to
mindfully move that

00:23:40.708 --> 00:23:41.834
foot all the way up.

00:23:42.834 --> 00:23:45.333
Great, then back
knee lowered or lifted,

00:23:45.333 --> 00:23:48.083
yogi's choice, inhale.
Open the chest.

00:23:48.083 --> 00:23:50.083
Let your heart radiate forward.

00:23:51.375 --> 00:23:52.208
And then exhale.

00:23:52.208 --> 00:23:53.917
You're going to soften
through that back knee,

00:23:53.917 --> 00:23:57.959
pivot on that back foot
and slowly roll up

00:23:57.959 --> 00:23:59.375
keeping that
front knee bent.

00:23:59.375 --> 00:24:01.708
Roll up just like
we do in Mountain.

00:24:01.708 --> 00:24:03.458
Rolling all the way up.

00:24:04.875 --> 00:24:06.125
Beautiful.

00:24:06.125 --> 00:24:07.583
Okay, here we go.

00:24:07.583 --> 00:24:09.000
Thumbs back pinkies forward.

00:24:09.000 --> 00:24:11.000
I'm gonna inhale,
take that big beach ball

00:24:11.000 --> 00:24:13.375
all the way
forward, up and back.

00:24:13.375 --> 00:24:15.000
Front knee is bent.

00:24:15.000 --> 00:24:16.542
Back leg is straight.

00:24:16.542 --> 00:24:19.583
I'm engaging, I'm lifting up
from the arches of my feet.

00:24:19.583 --> 00:24:22.291
Breathing deep,
finding that expansive breath.

00:24:24.959 --> 00:24:27.250
Beautiful, beautiful.
Strong legs.

00:24:27.250 --> 00:24:30.834
Front knee over front ankle.
Warrior I.

00:24:30.834 --> 00:24:33.375
Inhale, carve a
line with the nose, look up.

00:24:33.375 --> 00:24:35.583
Exhale, open it
out to Warrior II.

00:24:35.583 --> 00:24:37.708
You might widen your stance.

00:24:37.708 --> 00:24:41.500
The main thing here is remember
to turn those back toes in

00:24:41.500 --> 00:24:44.291
because this
translates to the shin bone,

00:24:44.291 --> 00:24:46.333
the knee, the thigh
bone all the way up,

00:24:46.333 --> 00:24:49.834
femur to the hip so if this is
turned out it's gonna be really

00:24:49.834 --> 00:24:52.125
hard to get your
hip to square forward.

00:24:52.125 --> 00:24:55.041
So you want to turn
it in from foundation

00:24:55.041 --> 00:24:57.166
and then work your
way up from there.

00:24:58.834 --> 00:25:01.083
Make sure you're not on
a tight rope so you can widen

00:25:01.083 --> 00:25:03.166
the feet a little bit here.

00:25:03.166 --> 00:25:04.625
Take one, oh we're here, sorry.

00:25:04.625 --> 00:25:06.375
One more breath, Warrior II.

00:25:06.375 --> 00:25:07.458
Pull the pinkies back.

00:25:08.625 --> 00:25:10.500
Got tied up in my
foundation and then here we go,

00:25:10.500 --> 00:25:11.583
we're gonna flip the script.

00:25:11.583 --> 00:25:14.000
You're going to take
your right fingertips forward,

00:25:14.000 --> 00:25:16.000
draw a line all
the way up and back,

00:25:16.000 --> 00:25:19.250
Reverse Warrior
or Peaceful Warrior.

00:25:19.250 --> 00:25:20.625
Take a deep breath in.

00:25:20.625 --> 00:25:24.208
Then from center,
from your core cartwheel it

00:25:24.208 --> 00:25:26.375
all the way back to
your nice low lunge.

00:25:26.375 --> 00:25:28.250
Take your time.

00:25:28.250 --> 00:25:29.917
Awesome, beautiful work.

00:25:29.917 --> 00:25:31.583
Inhale in here.

00:25:31.583 --> 00:25:34.166
Exhale to reset.
Find your foundation.

00:25:34.166 --> 00:25:36.417
Squeeze inner
thighs in the midline.

00:25:36.417 --> 00:25:38.417
Then left hand
presses into the earth

00:25:38.417 --> 00:25:41.208
and nice and easy big
open twist to your right.

00:25:41.208 --> 00:25:42.917
You're gonna reach your
right fingertips up high.

00:25:42.917 --> 00:25:45.417
Back knee can
lower here, totally.

00:25:45.417 --> 00:25:47.000
Inhale in.

00:25:47.000 --> 00:25:49.417
Exhale bring it
all the way down.

00:25:49.417 --> 00:25:52.291
Beautiful, plant the palms,
step the right toes back.

00:25:52.291 --> 00:25:54.583
Plank Pose or Half Plank.

00:25:54.583 --> 00:25:56.500
Breathe here.

00:25:57.583 --> 00:26:00.250
Lower belly and
upper abdominals coming in

00:26:00.250 --> 00:26:02.000
to kiss towards the middle.

00:26:02.000 --> 00:26:03.750
You're here for three.
You're doing awesome.

00:26:03.750 --> 00:26:05.750
Find your breath, two.

00:26:05.750 --> 00:26:08.333
And Downward
Facing Dog on the one,

00:26:08.333 --> 00:26:09.542
here we come.

00:26:10.959 --> 00:26:13.625
Bend your knees.
Start to lean in.

00:26:15.250 --> 00:26:16.750
Feel that warmth.

00:26:19.458 --> 00:26:21.834
Send awareness to your hands.

00:26:22.959 --> 00:26:25.000
How we come back
to that narrow stance

00:26:25.000 --> 00:26:27.834
or can we get a
nice wide base going?

00:26:28.834 --> 00:26:30.750
Can we claw
through the fingertips?

00:26:31.625 --> 00:26:33.208
Fingers spread wide.

00:26:34.542 --> 00:26:36.875
Then when you're ready anchor
through the right heel and

00:26:36.875 --> 00:26:38.542
inhale lift the
left leg up high.

00:26:39.917 --> 00:26:42.583
Dial the left toes down.

00:26:42.583 --> 00:26:44.125
Breathe.

00:26:44.125 --> 00:26:45.667
Here we go. Inhale in,

00:26:45.667 --> 00:26:49.125
exhale, squeeze as you
roll through your right foot.

00:26:49.125 --> 00:26:50.750
Left knee up
towards your chest,

00:26:50.750 --> 00:26:52.834
squeeze, squeeze, squeeze
and then step it all up.

00:26:54.291 --> 00:26:55.917
Come into a
nice slow lunge here.

00:26:55.917 --> 00:26:56.959
Just breathe.

00:26:56.959 --> 00:26:59.458
Checking out what's
going on with the hips.

00:27:00.458 --> 00:27:02.583
You can always
lower that back knee.

00:27:06.792 --> 00:27:10.000
Nice, and then
here we go inhale in.

00:27:10.000 --> 00:27:12.125
Exhale, you're gonna
soften the back knee,

00:27:12.125 --> 00:27:15.000
pivot on the back
foot and nice and slow.

00:27:15.000 --> 00:27:17.750
Keep that front
knee bent as you roll up

00:27:17.750 --> 00:27:19.625
stacking through the spine.

00:27:21.291 --> 00:27:25.125
Good, find that strong
connection to your back leg by

00:27:25.125 --> 00:27:26.834
turning the right toes in and

00:27:26.834 --> 00:27:29.166
pressing into the
knife edge of that foot.

00:27:30.333 --> 00:27:33.667
And here we go,
big beach ball up in overhead.

00:27:33.667 --> 00:27:34.834
Lots of space.

00:27:35.959 --> 00:27:37.542
Strong legs.

00:27:39.250 --> 00:27:40.458
Breathing deep.

00:27:41.542 --> 00:27:43.375
Carve a line with
your nose forward,

00:27:43.375 --> 00:27:46.458
up and back, integrating
the neck as you look up.

00:27:46.458 --> 00:27:49.291
Inhale, exhale Warrior II.

00:27:50.083 --> 00:27:53.458
So left fingertips forward,
right fingertips back.

00:27:53.458 --> 00:27:55.625
Pull the pinkies back and
lift up through the chest.

00:27:56.917 --> 00:27:58.375
And just take stock here.

00:28:00.500 --> 00:28:01.667
Breathing deep.

00:28:03.083 --> 00:28:05.125
Head over heart,
heart over pelvis.

00:28:06.333 --> 00:28:09.166
Back toes turned in.
You're doing great.

00:28:09.166 --> 00:28:12.375
Let's flip the script by sending
the left fingertips forward

00:28:12.375 --> 00:28:15.834
then reaching up and back,
Peaceful Warrior.

00:28:18.125 --> 00:28:20.000
Lots of integrity
in the neck here.

00:28:20.000 --> 00:28:22.375
Breathe, breathe,
breathe, inhale.

00:28:22.375 --> 00:28:25.625
Then from center draw your navel
in cartwheel all the way down.

00:28:25.625 --> 00:28:27.208
Have some fun.

00:28:27.208 --> 00:28:29.625
Back to your nice slow lunge.

00:28:29.625 --> 00:28:31.667
Back knee lowered
or lifted, inhale,

00:28:31.667 --> 00:28:33.458
open up through the chest.

00:28:33.458 --> 00:28:36.250
And exhale, plant your
right palm to the earth.

00:28:36.250 --> 00:28:40.291
Big inhale, nice open twist
all the way towards your left.

00:28:40.291 --> 00:28:42.500
Opening up, breathing,
breathing into your belly.

00:28:44.625 --> 00:28:47.041
And then using your exhale
to take it all the way down.

00:28:47.041 --> 00:28:48.041
Awesome work.

00:28:48.041 --> 00:28:50.208
Way to move with intention.

00:28:50.208 --> 00:28:51.583
Plant the palms.

00:28:51.583 --> 00:28:53.417
Step the left toes back.

00:28:53.417 --> 00:28:55.000
Here we go, Plank Pose.

00:28:55.000 --> 00:28:57.458
Nice wide base
or knees together.

00:28:57.458 --> 00:28:59.041
Neck nice and long.

00:29:00.333 --> 00:29:03.875
Slow building of core
throughout this journey.

00:29:03.875 --> 00:29:05.208
You won't regret it.

00:29:05.208 --> 00:29:07.583
Stick with it,
find your breath for three,

00:29:08.834 --> 00:29:11.834
two, and on the one
we're going to gaze forward,

00:29:11.834 --> 00:29:13.375
shift forward on the toes.

00:29:13.375 --> 00:29:15.125
Squeeze the elbows
into the side body.

00:29:15.125 --> 00:29:17.959
Find that nice hollow front body
as you lower all the way down

00:29:17.959 --> 00:29:20.667
your belly and belly flops
are totally welcome, right?

00:29:21.667 --> 00:29:23.458
Press into the tops of the feet.

00:29:23.458 --> 00:29:25.792
Drag your hands in
line with the rib cage.

00:29:25.792 --> 00:29:28.750
Suck the elbows into your side
body and then here we go find a

00:29:28.750 --> 00:29:31.166
softness and an ease
as you slowly inhale,

00:29:31.166 --> 00:29:33.291
Baby Cobra, just a baby.

00:29:33.291 --> 00:29:34.750
Nice, low Baby Cobra.

00:29:35.792 --> 00:29:38.291
Find your breath here.

00:29:38.291 --> 00:29:40.166
Listen.

00:29:40.166 --> 00:29:42.375
And then release
forehead kisses the mat.

00:29:43.792 --> 00:29:45.792
Twice more, inhale, lift it up.

00:29:45.792 --> 00:29:47.667
Just a nice easy Baby Cobra.

00:29:47.667 --> 00:29:50.708
Waking up muscles of the back
body that maybe haven't been

00:29:51.542 --> 00:29:53.208
woken up in a while

00:29:55.542 --> 00:29:57.708
and releasing down.

00:29:58.792 --> 00:30:00.917
Then one more time,
with your breath.

00:30:09.333 --> 00:30:11.375
And then forehead
comes back to the mat.

00:30:11.375 --> 00:30:13.625
We'll curl the toes under,
lift the kneecaps,

00:30:13.625 --> 00:30:16.250
tone the quads,
and yogi's choice,

00:30:16.250 --> 00:30:18.834
you can come to all
fours or through Plank.

00:30:18.834 --> 00:30:21.000
Here we go with the breath.
We'll inhale in.

00:30:22.041 --> 00:30:24.375
On an exhale
make your transition.

00:30:26.458 --> 00:30:29.875
All fours or Plank and then
straight to Downward Facing Dog.

00:30:31.333 --> 00:30:33.166
Shake the head lose.

00:30:33.166 --> 00:30:35.166
Check in with
your foundation here.

00:30:39.083 --> 00:30:40.375
Awesome work.

00:30:40.375 --> 00:30:42.125
Here we go, bend
the knees generously,

00:30:42.125 --> 00:30:45.500
belly comes towards
the tops of the thighs.

00:30:45.500 --> 00:30:48.208
Carve a line with
your nose and look forward.

00:30:48.208 --> 00:30:50.834
Inhale in and then exhale,
make your way to the top.

00:30:50.834 --> 00:30:53.417
You can baby step,
you can ragdoll

00:30:53.417 --> 00:30:55.083
or you can hop or float.

00:30:56.458 --> 00:30:58.291
Forward Fold at
the top of the mat.

00:30:59.708 --> 00:31:01.875
Here we go.
Inhale, halfway lift.

00:31:02.917 --> 00:31:04.875
Exhale, soften and bow.

00:31:04.875 --> 00:31:07.250
Bend your knees.
Plant your palms.

00:31:07.250 --> 00:31:11.250
Step your right foot back,
step your left foot back.

00:31:11.250 --> 00:31:13.375
Here we go, inhale in.

00:31:13.375 --> 00:31:15.333
Exhale lower the
knees to the earth.

00:31:16.375 --> 00:31:18.333
You're going to swing
your legs to one side.

00:31:18.333 --> 00:31:22.208
Move mindfully any side and
come all the way through

00:31:22.208 --> 00:31:24.375
to a seat, legs out in front.

00:31:26.166 --> 00:31:29.083
So for Foundation day,
Dundasana.

00:31:29.083 --> 00:31:32.708
Dunda, Sanskrit
for stick or staff.

00:31:33.750 --> 00:31:37.750
So you can imagine the stick
(clicks tongue) as the spine.

00:31:37.750 --> 00:31:40.417
And if you're rounding here
you might grab a blanket or

00:31:40.417 --> 00:31:42.625
something help lift the hips up.

00:31:42.625 --> 00:31:44.875
Or if you don't have that
available and you want to just

00:31:44.875 --> 00:31:47.125
find that length,
bend your knees.

00:31:47.125 --> 00:31:49.291
Bend your knees
and lift the heart.

00:31:51.041 --> 00:31:53.792
So and traditionally too it's
kind of fun you can take the

00:31:53.792 --> 00:31:56.542
fleshy part of your buttocks
aside just kind of feel those

00:31:56.542 --> 00:31:58.041
sits bones really
root to the ground

00:31:58.041 --> 00:32:00.083
like two little push pins.

00:32:00.083 --> 00:32:02.625
And then you have to do
the work you have to

00:32:02.625 --> 00:32:04.166
find that lift.

00:32:04.166 --> 00:32:05.542
Lifting, lifting, lifting

00:32:05.542 --> 00:32:08.208
energetically from
the pelvic floor.

00:32:08.208 --> 00:32:10.250
All the way up
through your center line,

00:32:10.250 --> 00:32:13.583
all the way up through the crown
and then fingertips can either

00:32:13.583 --> 00:32:15.875
come to the earth
or palms to the earth.

00:32:15.875 --> 00:32:19.208
This is truly depending on
just the length of your arms,

00:32:19.208 --> 00:32:21.583
just anatomy.
So honor your body.

00:32:21.583 --> 00:32:24.083
Find a place for your
hands so that you can

00:32:24.083 --> 00:32:27.291
lift, lift, lift and
then flex the feet,

00:32:27.291 --> 00:32:30.125
toes towards the face,
engaging the legs.

00:32:31.375 --> 00:32:32.250
Breathing deep here.

00:32:32.250 --> 00:32:35.917
Your heels might even hover
off the earth just a bit here.

00:32:35.917 --> 00:32:39.041
You're breathing into your belly
and you're trying to draw your

00:32:39.041 --> 00:32:42.333
elbows together shoulder blades
together as you lengthen through

00:32:42.333 --> 00:32:43.708
the crown for three,

00:32:45.542 --> 00:32:47.834
two, find your breath.

00:32:47.834 --> 00:32:49.000
And one.

00:32:49.000 --> 00:32:50.583
Beautiful, release.

00:32:50.583 --> 00:32:51.625
You're going to
bend the right knee.

00:32:51.625 --> 00:32:53.875
Lift that right
leg all the way up.

00:32:53.875 --> 00:32:55.667
Give it a nice little snuggle,
a little hug.

00:32:55.667 --> 00:32:57.708
You can kiss it if you want.

00:32:57.708 --> 00:32:58.583
Or not.

00:32:58.583 --> 00:32:59.708
And then here we go,

00:32:59.708 --> 00:33:02.625
we're going to inhale,
reach the right arm up first.

00:33:02.625 --> 00:33:05.333
Exhale bend the right elbow,
just bring it down.

00:33:05.333 --> 00:33:07.500
So shoulder
blades kind of coming up,

00:33:07.500 --> 00:33:09.458
around and into socket.

00:33:09.458 --> 00:33:12.708
And then I keep the lift
as I turn to my right side.

00:33:12.708 --> 00:33:14.708
Great, now hold onto your base.

00:33:14.708 --> 00:33:16.041
Hold onto your foundation.

00:33:16.041 --> 00:33:17.834
So this left leg is important.

00:33:17.834 --> 00:33:18.583
Everything's important.

00:33:18.583 --> 00:33:20.458
You're going to work from
the ground up as you hug

00:33:20.458 --> 00:33:23.333
your right knee in
with the left elbow.

00:33:23.333 --> 00:33:26.625
And then from the base of
the spine begin to turn slowly

00:33:26.625 --> 00:33:29.708
traveling all the way
up through the low back.

00:33:29.708 --> 00:33:32.125
The lumbar, through the midline.

00:33:32.125 --> 00:33:35.500
The thoracic and then all
the way slowly up drawing the

00:33:35.500 --> 00:33:37.333
shoulders down as
you lift your heart,

00:33:37.333 --> 00:33:40.583
your chest and then in time
you can work with the neck,

00:33:40.583 --> 00:33:41.583
the cervical spine.

00:33:41.583 --> 00:33:43.875
Breathing deep holding onto that

00:33:43.875 --> 00:33:46.708
nice strong foundation
in the left leg.

00:33:46.708 --> 00:33:47.875
Breathe into your belly.

00:33:47.875 --> 00:33:50.125
Massage your internal organs,
you're doing awesome.

00:33:51.250 --> 00:33:52.750
And then slowly release.

00:33:54.166 --> 00:33:55.750
Thank you right leg.

00:33:55.750 --> 00:33:58.750
Go ahead and extend it out and
we'll bring the left knee in.

00:33:58.750 --> 00:33:59.750
Give it a little hug.

00:33:59.750 --> 00:34:02.667
You know, obviously I'm being
silly when I say kiss the knee

00:34:02.667 --> 00:34:04.291
but when I'm
trying to get you to do,

00:34:04.291 --> 00:34:08.083
get us to do, me too,
is connect to the body.

00:34:08.083 --> 00:34:11.500
Not just kind of
take the orders, right?

00:34:11.500 --> 00:34:13.458
Check off the guidelines.

00:34:13.458 --> 00:34:15.583
And when we do these sort of
things we kind of connect our

00:34:15.583 --> 00:34:18.208
brain and our heart as well.

00:34:19.250 --> 00:34:20.917
So here we go.

00:34:20.917 --> 00:34:22.834
(chuckles) Inhale send
the left fingertips up.

00:34:22.834 --> 00:34:24.583
Find that length here.

00:34:24.583 --> 00:34:27.959
Think head over heart, heart
over pelvis as you slowly bend

00:34:27.959 --> 00:34:31.375
the left elbow, squeeze
that left scap all the way in.

00:34:32.291 --> 00:34:33.959
Pay attention.

00:34:33.959 --> 00:34:35.917
Just notice what's
happening and then

00:34:35.917 --> 00:34:38.125
best you can you're
going to find your position of

00:34:38.125 --> 00:34:41.208
your left fingertips
without collapsing.

00:34:41.208 --> 00:34:43.291
Although this
looks pretty cool. Okay?

00:34:43.291 --> 00:34:46.250
So finding that lift and
lengthen through the heart.

00:34:48.166 --> 00:34:49.917
Squeezing into the midline here.

00:34:51.250 --> 00:34:53.083
Maintaining foundation
in the right leg.

00:34:53.083 --> 00:34:54.625
And then we're
going to hook them here.

00:34:54.625 --> 00:34:56.500
Hook the right
elbow on the left knee.

00:34:57.667 --> 00:35:01.041
And begin at the base of
the spine slowly turning.

00:35:01.041 --> 00:35:02.917
Breathing all the while.

00:35:03.875 --> 00:35:06.625
Mindfully finding a
lift as you breathe in.

00:35:08.041 --> 00:35:10.583
And then continuing to travel

00:35:10.583 --> 00:35:12.250
up the spine as you breathe out.

00:35:15.041 --> 00:35:17.291
Soften your jaw.
Breathe, breathe, breathe.

00:35:17.291 --> 00:35:19.834
You're gonna feel awesome
after this practice. Breathing.

00:35:24.542 --> 00:35:25.834
Hold on to your base.

00:35:25.834 --> 00:35:27.792
Remember foundation first.

00:35:29.083 --> 00:35:31.041
And then notice how
my right hand is soft.

00:35:31.041 --> 00:35:34.333
I'm not gripping or
pressing or pushing.

00:35:34.333 --> 00:35:39.250
Soft and easy so we're really,
really cultivating the energetic

00:35:39.250 --> 00:35:42.125
foundation too that's going to
help us sustain a regular home

00:35:42.125 --> 00:35:43.917
practice in a way
that feels awesome.

00:35:45.583 --> 00:35:47.166
Alright, take one more breath.

00:35:48.792 --> 00:35:52.208
And then slowly melt it back.

00:35:52.208 --> 00:35:54.375
Thank your left leg.
Send it out.

00:35:55.542 --> 00:35:57.208
Then we're gonna bend the knees.

00:35:57.208 --> 00:35:58.875
Bring the feet to the ground.

00:35:58.875 --> 00:36:00.792
Hands are gonna come to the
backs of the thighs today.

00:36:00.792 --> 00:36:02.166
And when you're
ready we're going

00:36:02.166 --> 00:36:04.959
to roll it all the way down.
Nice and slow.

00:36:09.667 --> 00:36:12.083
Send your legs out
long if you have the space.

00:36:12.083 --> 00:36:14.291
Inhale, reach the
arms all the way up

00:36:14.291 --> 00:36:16.375
and overhead big beach ball.

00:36:17.750 --> 00:36:21.542
Take a big breath in
and a long breath out

00:36:21.542 --> 00:36:23.083
as you relax the feet.

00:36:24.667 --> 00:36:26.000
And inhale in.

00:36:27.208 --> 00:36:30.792
Exhale, hug both knees
into the chest, nice and slow.

00:36:30.792 --> 00:36:32.708
Just one final little hug here.

00:36:32.708 --> 00:36:34.917
You can lift
your head up or not.

00:36:34.917 --> 00:36:36.375
Just an option.

00:36:36.375 --> 00:36:39.708
Breathing all the while,
slow loving breaths.

00:36:42.041 --> 00:36:45.917
Close your eyes feel
your yoga mat rising up

00:36:45.917 --> 00:36:47.166
to meet your back body here.

00:36:47.166 --> 00:36:49.542
If the head's lifted
go ahead and lower it now.

00:36:51.291 --> 00:36:53.000
Beautiful.

00:36:53.000 --> 00:36:56.000
And then we'll
release the feet to the earth.

00:36:56.959 --> 00:37:00.500
Extend one leg, then the other.

00:37:02.708 --> 00:37:07.625
And today allowing
everything to relax.

00:37:07.625 --> 00:37:10.208
Fingers, toes, breath.

00:37:11.250 --> 00:37:15.583
Even faster than you
could have ever imagined.

00:37:15.583 --> 00:37:19.083
So this unraveling takes time
but what if you were to just

00:37:19.083 --> 00:37:21.959
give yourself
permission here to let go?

00:37:21.959 --> 00:37:23.542
To surrender?

00:37:23.542 --> 00:37:27.458
And for 30 seconds
practice exquisite stillness.

00:37:29.959 --> 00:37:31.959
Take a deep breath in.

00:37:34.667 --> 00:37:36.500
And exhale.

00:37:47.917 --> 00:37:50.834
Notice where you might
be gripping or holding here.

00:37:53.875 --> 00:37:56.375
And see if you can soften.

00:38:02.750 --> 00:38:04.291
I love the image of

00:38:07.000 --> 00:38:10.458
a parent or
a caregiver holding a baby

00:38:11.417 --> 00:38:14.500
and that surrender,
that trust that the baby

00:38:15.667 --> 00:38:18.417
participates in to just let go

00:38:20.125 --> 00:38:21.291
and be held.

00:38:28.125 --> 00:38:31.417
This is an important
part of the foundation

00:38:33.000 --> 00:38:35.667
 of yoga to me.

00:38:38.291 --> 00:38:40.959
So thank you so
much for participating.

00:38:43.250 --> 00:38:46.417
As you're ready, we'll slowly
bring the hands together

00:38:46.417 --> 00:38:48.583
and the thumbs
up towards a third eye.

00:38:52.208 --> 00:38:54.417
Day two in the books.

00:38:57.875 --> 00:38:59.166
You're incredible.

00:38:59.792 --> 00:39:02.041
I'll see you tomorrow.
Take a deep breath in.

00:39:03.667 --> 00:39:05.125
And a long breath out.

00:39:07.333 --> 00:39:10.750
And we close the
practice by saying

00:39:12.000 --> 00:39:14.583
Namaste.

00:39:14.583 --> 00:39:18.333
(bright music)