WEBVTT

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- What's up, party people?
Welcome to Yoga With Adriene.

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Today, we have an awesome deepen
and flow practice for you.

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This sequence offers a
couple intermediate postures,

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per your request, an opportunity
to move with the breath,

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vinyasa style, and get
the heart rate going,

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maybe work up a little sweat.

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We offer tons of variations,
so you can give it a try

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and just be very mindful,
always making sure

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that your breath is not
constricted, but full,

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and happy, and beautiful, just like you.

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Alright, let's get started.

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(upbeat guitar music)

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Okay, today, we're going
to begin in Child's pose.

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Yogi's choice, but I'm gonna
take the knees wide to start,

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and fingertips towards
the front edge of the mat.

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You can also bring the knees together

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for traditional Balasana.

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Come into a Child's 
pose of your choice.

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If Child's pose is not
a pose that suits you

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or your body, then you can come
to a nice, comfortable seat.

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Welcome, everyone.

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Take a second to close your eyes,

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and notice your breath.

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Nothing fancy in the
breath here, just noticing.

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Naturally just bringing your
awareness to your breath,

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it begins to shift and change.

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Take a moment to set an intention
for your practice today,

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something positive that will serve you

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in the present moment.

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Take a deep breath in,
confirming your intention,

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considering it already done, already so.

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Let the breath out.

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Good, hard part is over, showing up.

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You've shown up on your
mat, shown up for yourself.

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What's more beautiful?

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Celebrate that by deepening the breath,

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appreciating your body
by deepening the breath,

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appreciating your spirit, your soul,

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by deepening your breath.

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Make your inhalations longer,

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and then try to even out with the exhales

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so your breath in and your breath out

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become even and steady.

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(deep breath)

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Then keep that conversation,
nice, even breath going

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as you slowly press up and come back

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to a lifted head.

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Just take a second to lift the chin

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towards the front edge of your mat,

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and then draw the chin into the chest,

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waking up the head.

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Just nodding the head
yes here, and then no,

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taking the nose to the right, stretch,

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and then to the left, stretch.

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Sweet.

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Then, continuing the journey upward,

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we press into the tops of the feet.

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Then, we're gonna walk
the knees right underneath

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the hip points, find a nice
tabletop position here.

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Wrists underneath the shoulders,

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knees directly underneath the hips.

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Find length through the crown of the head,

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spread the fingertips super wide.

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Again, hard part is over.

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You've shown up, you started the video,

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so let's stay committed to ourselves,

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committed to the practice.

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Curl the toes under here,

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and then press into all of
the toes, even the pinky toe,

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really stretching through the feet.

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Notice if you're collapsing
the shoulder blades here.

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Find that lift.

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Lift your heart.

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Maybe it feels like you're doming through

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the upper back body.

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Tug the shoulders away from the ears here,

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and then experiment with
having your elbow creases

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maybe shining towards the
front edge of your mat.

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Then uncurl the toes, and
inhale, drop the belly,

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shine your heart forward.

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Exhale, rounding through the spine.

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Cat Cow.

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Inhale, big stretch
through the front body,

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and exhale, rounding through.

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Inhale, Cow pose.

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Press into all ten knuckles.

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Press into the tops of the feet.

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Exhale, Cat.

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Arch your back like a black Halloween cat.

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Really stretch, kneel up.

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One more, inhale,

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and exhale, rounding through.

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Great.

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Keep the feet and the
hands where they are,

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and just gently bump
your hips to the left,

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and then take your nose and draw a line

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all the way around to the
right side of your yoga mat.

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Try to look back at your right heel.

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Notice if your right foot's coming in.

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See if you can keep it still
in line with your right knee.

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Big stretch here, press
away from your yoga mat.

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Your arms might be starting to tremble

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if you haven't been on
all fours in a while.

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Welcome back, or welcome to your yoga mat.

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Big breath in here, and then exhale

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to slowly slide it through center,

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and then we take it to the other side.

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Bump the hips to the right.

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Send the nose to the left.

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Big stretch here.

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Try to keep an awareness.

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Your hands and feet should
stay where they were

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on all fours, in all fours.

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Big stretch here, inhale.

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Then exhale back to center.

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Take a rest by drawing the elbows down

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right where the hands were,

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and keeping nice railroad tracks here.

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The wrists are gonna wanna come in,

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the hands are gonna splay out,

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so keep a mindfulness.

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Heart to Earth pose, Anahatasana.

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Big stretch also, for the shoulders.

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We walk the knees straight back.

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They're gonna wanna walk in.

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Some might wanna walk out.

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See if you can keep them in line.

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We're really paying
attention to detail here,

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in the foundation and in our alignment.

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Keeping the wrists in
line with the elbows,

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and the ankles in line with the knees.

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Forehead may not come to the earth here

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if you're super tight in the shoulders,

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so you can bring a
blanket or a block here,

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or you can just hover, breathing deep.

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Try and melt your heart
towards your knees,

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and if you're feeling any pinch at all

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in the shoulder girdle,
go ahead and come up off,

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and take a rest, or you might even try

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widening your elbows
just a little bit more

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than shoulder width apart.

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Everyone, activate through your palms.

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Find that hand to earth connection.

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Big stretch here as you
melt the heart back.

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Hips up high, tailbone really
reaches towards the sky.

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Now connect to an ujjayi
breath here, if you will.

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Soft restriction in
the back of the throat,

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and then support this big
stretch and this experience

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with your mind and your
body with the breath.

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Let it guide you,

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maybe connecting to ujjayi breath here.

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(deep breathing)

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Then, on your next inhale,
press into the tops of the feet,

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press into your elbows,
press into the palms,

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and slide all the way through,
into a Sphynx pose here.

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Walk the elbows right underneath
the shoulders once again,

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and then the feet should
stay exactly where they are,

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in line with the hips, just
pressing into the earth,

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pressing pubic bone down.

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There's a common tendency
here to just anchor

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and lift from here.

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Today, I'd like to invite
you to tuck the chin

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into the chest, hug the low ribs in.

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I'm exaggerating here, but
they're kind of coming up here.

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Then, from there, roll
up into your Sphynx.

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Rolling up by tucking
the chin into the chest.

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You might stop here, just
keeping the neck nice and long

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rather than clenching here,

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really creating space.

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Arms are getting tired, I know.

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Breathe, breathe, breathe.

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Toning muscle, strengthening, opening.

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Tug the shoulders away from the ears.

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One more time, we'll
nod the head gently yes,

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very gently,

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and then no, to the right,

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and to the left.

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Yeah, great. Beautiful.

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Slowly, we're gonna release everything,

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elbows come out wide, and then
your fists come to like a,

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"Bubblegum, bubblegum in
a dish" situation here,

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and you rest the forehead on the fists.

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If that doesn't feel
good, palms for a pillow.

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Palms for a pillow. It's
like, "Alms for the poor."

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Then, really fancy yoga move here,

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we just lift the toes up.

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You bend at the knees.

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You're just gonna swing
the legs side to side.

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Ah.

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So we begin to find space,
length in the waist.

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If you are a runner or an
athlete, this is really great

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on your quads and your
hips, psoas, really nice,

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really fancy yoga move here, love it.

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Continue to deepen the breath,

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and we'll bring the knees
back in line with the hips.

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Bring the tops of the feet down,

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palms underneath the shoulders.

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Curl the toes under, lift your
kneecaps, tone your quads,

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and then engage the belly here.

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So tighten the belly, draw the
navel up towards your spine,

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inhale, press up to top of a push up,

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exhale, Downward Dog.

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Beautiful.

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Take your dog for a walk here.

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(deep breath)

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Remember that length in the side body,

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that softness, easiness in the neck,

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that awareness in the
feet and in the hands,

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and that attention to
detail in the joints,

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how they stack,

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et cetera.

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We'll take it for a nice, slow walk up

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towards the front of your mat,

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eventually stepping the feet
together right at the top,

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arch to arch, bend the knees,

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and take a big, generous forward fold.

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Big bend in the knees here,

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big stretch in the lower back body.

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(deep breathing)

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Big inhale in,

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big exhale as you root
down through the feet,

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tuck the chin into the chest,
and rag doll to roll it up.

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Channel your sixth grade
theater arts class here.

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Find the joy, smile.

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We'll roll up to Mountain.

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Come into your best and most
beautiful Mountain pose here,

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really rooting down through the feet

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and finding that lift of energy
up through the full body.

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Right away, we're gonna reach
the fingertips behind the ears

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today, and reach up towards the sky.

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Interlace the fingertips
and keep the index finger

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pointing forward here, and
then pull the thumbs back

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just a hair.

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Inner thighs have this inner
rotation in towards each other.

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Go ahead and lengthen the tailbone down

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to find that support in the
torso and the back body.

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Hug the lower ribs in.

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Close your eyes, deep breaths here.

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(deep breath)

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Find that length, that
space between the ear lobes

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and the shoulders.

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One more breath, you got it.

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Great for circulation here.

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On an exhale, release and
take it all the way down,

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forward fold.

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Inhale to lift up halfway.

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Go ahead and slide the palms
to the tops of the thighs

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for this first one, root the shoulders,

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pull back with the elbows
like little grasshopper legs,

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and find length through the torso.

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Find that containment, again, here,

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that support of hugging the lower ribs in,

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navel up towards the spine.

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Tuck the chin, think Sphynx
pose here, in the neck.

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Nice and long. Big breath.

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Hello, plant.

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Then exhale, forward fold.

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Great.

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Bend the knees, plant the palms,

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step the right toes back,
then step the left toes back.

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Come to a nice, strong Plank pose.

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The mantra here is, "I am strong,"

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or you can quietly say to yourself,

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"I can, I will, I choose. I am strong."

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Slowly lower the knees or stay lifting,

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loop the shoulders, hug the
elbows into the side body,

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Chaturanga, or Chaturanga practice.

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This is what Chaturanga
practice looks like,

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with the knees down, elbows
hugging in, gaze forward.

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Find that containment,
hug the lower ribs in,

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navel to spine, and slowly lower down,

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elbows hugging into the side body.

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Then inhale, Cobra,

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exhale to release.

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Curl the toes under, lift the kneecaps,

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inhale, press up to Plank.

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Big exhale sends you
to Downward Facing Dog.

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Great. Deep breath in here.

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Long exhale out, maybe through the mouth.

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Great.

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Anchor through the left heel,

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and on a big breath in,

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lift the right leg up
high towards the sky.

00:13:46.615 --> 00:13:48.891
Take a second to just roll around here,

00:13:48.891 --> 00:13:51.793
to move with your breath, maybe
big circles with the knee.

00:13:51.793 --> 00:13:54.951
You might stack the hips,
right hip over the left.

00:13:54.951 --> 00:13:56.414
See if you can draw your right shoulder

00:13:56.414 --> 00:13:58.155
in line with your left as you play here,

00:13:58.155 --> 00:13:59.738
rotating the ankle,

00:14:00.826 --> 00:14:02.409
waking up the body,

00:14:04.239 --> 00:14:05.957
and then connect to your strength,

00:14:05.957 --> 00:14:06.956
cultivate strength.

00:14:06.956 --> 00:14:09.835
Hug the right knee all the
way in towards the nose.

00:14:09.835 --> 00:14:11.692
Try to touch your right
heel to your right glute,

00:14:11.692 --> 00:14:14.340
and hollow through the
upper back body here.

00:14:14.340 --> 00:14:16.546
Big breath in, big breath out

00:14:16.546 --> 00:14:18.310
as you step the right foot up.

00:14:18.310 --> 00:14:19.143
Great.

00:14:19.143 --> 00:14:20.702
Go ahead and lower the back knee.

00:14:20.702 --> 00:14:23.047
Take your right thumb to
your right hip crease,

00:14:23.047 --> 00:14:26.762
and allow that to pull you all the way up.

00:14:26.762 --> 00:14:27.595
Great.

00:14:27.595 --> 00:14:29.177
Left fingertips are gonna
reach all the way up

00:14:29.177 --> 00:14:31.615
towards the sky, and then
we're gonna reach towards,

00:14:31.615 --> 00:14:35.632
and maybe pass, the front
right corner of your yoga mat,

00:14:35.632 --> 00:14:38.628
outer edge of the left
hand or the left arm

00:14:38.628 --> 00:14:41.460
come to the outer edge of the left leg.

00:14:41.460 --> 00:14:44.131
Great, and then keep your
right thumb pulling you back

00:14:44.131 --> 00:14:46.987
as you start to look towards
the back right corner

00:14:46.987 --> 00:14:49.007
of your yoga mat.

00:14:49.007 --> 00:14:50.679
Breathe deep.

00:14:50.679 --> 00:14:52.560
Getting a nice, good stretch here,

00:14:52.560 --> 00:14:55.160
opening up through the hips.

00:14:55.160 --> 00:14:58.016
Keep that connection to your lower ribs.

00:14:58.016 --> 00:14:59.897
One more breath. Great.

00:14:59.897 --> 00:15:03.427
Then exhale, release, half split.

00:15:03.427 --> 00:15:04.618
Ardha Hanumanasana.

00:15:04.618 --> 00:15:06.615
Beautiful runner stretch here as we pull

00:15:06.615 --> 00:15:09.030
the right hip crease
back, flex the right toes

00:15:09.030 --> 00:15:10.330
towards the sky.

00:15:10.330 --> 00:15:13.140
Soft in the neck, you can
sway a little bit here.

00:15:13.140 --> 00:15:14.223
Breathe deep.

00:15:16.739 --> 00:15:20.906
Maybe play with that wave, that
extension through the spine.

00:15:21.871 --> 00:15:23.621
One more breath here,

00:15:26.207 --> 00:15:28.515
and then slowly rolling
through the right foot,

00:15:28.515 --> 00:15:31.046
we plant the palms, curl
the back toes under,

00:15:31.046 --> 00:15:32.509
lift that back knee.

00:15:32.509 --> 00:15:34.204
Step the right foot back, lower the knees,

00:15:34.204 --> 00:15:36.967
if you like, here, or this time,
maybe you keep them lifted.

00:15:36.967 --> 00:15:38.384
As you shift your gaze forward,

00:15:38.384 --> 00:15:40.032
hug the elbows into the side body,

00:15:40.032 --> 00:15:42.663
Chaturanga practice, belly to Cobra,

00:15:42.663 --> 00:15:45.597
or Chaturanga to Upward Facing Dog.

00:15:45.597 --> 00:15:48.616
Inhale, everyone open your heart,

00:15:48.616 --> 00:15:51.116
then exhale, back to Down Dog.

00:15:53.051 --> 00:15:54.599
Everyone's vinyasa will look and feel

00:15:54.599 --> 00:15:55.551
a little bit different.

00:15:55.551 --> 00:15:56.503
You can make it your own.

00:15:56.503 --> 00:15:59.475
Move nice and slow, and
since it is vinyasa,

00:15:59.475 --> 00:16:03.260
move with intention,
move with your breath.

00:16:03.260 --> 00:16:04.093
Here we go.

00:16:04.093 --> 00:16:07.068
Drop the right heel down, inhale,
lift the left leg up high.

00:16:07.068 --> 00:16:09.019
Couple breaths here to roll around.

00:16:09.019 --> 00:16:10.644
Find what feels good.

00:16:10.644 --> 00:16:12.734
Be mindful, move with your breath.

00:16:12.734 --> 00:16:15.817
Big circles, maybe stacking the hips.

00:16:18.005 --> 00:16:19.588
Rotating the ankle.

00:16:23.020 --> 00:16:24.599
Then connect to your power.

00:16:24.599 --> 00:16:26.619
Here we go, nose to knee,

00:16:26.619 --> 00:16:29.266
really hollowing through
the upper back body

00:16:29.266 --> 00:16:31.937
and trying to touch
left heel to left glute.

00:16:31.937 --> 00:16:33.051
You got this.

00:16:33.051 --> 00:16:35.551
Inhale in, exhale, step it up.

00:16:37.370 --> 00:16:41.317
Lower the right knee, stack
front knee over front ankle.

00:16:41.317 --> 00:16:42.150
Here we go.

00:16:42.150 --> 00:16:43.825
Left thumb comes to the left hip crease.

00:16:43.825 --> 00:16:45.358
Let that pull you back.

00:16:45.358 --> 00:16:46.797
We kind of scissor the legs.

00:16:46.797 --> 00:16:50.021
Find that lift from the
center, Mula Bandha,

00:16:50.021 --> 00:16:51.855
lift from the pelvic floor.

00:16:51.855 --> 00:16:54.131
It's as if we're trying to
pull the front and the back

00:16:54.131 --> 00:16:55.849
of the mat together.

00:16:55.849 --> 00:16:58.171
Then here we go, lift right
fingertips all the way up

00:16:58.171 --> 00:17:01.027
towards the sky, big
side body stretch here,

00:17:01.027 --> 00:17:04.232
and then exhale, reaching
towards or past the front left

00:17:04.232 --> 00:17:06.483
corner of your yoga mat.

00:17:06.483 --> 00:17:07.317
Great.

00:17:07.317 --> 00:17:09.804
Outer edge of the right arm or right hand

00:17:09.804 --> 00:17:13.426
to the outer edge of
your left thigh or leg,

00:17:13.426 --> 00:17:15.029
just wherever it falls.

00:17:15.029 --> 00:17:16.279
You'll find it.

00:17:18.094 --> 00:17:21.204
Then maybe we take a gander back

00:17:21.204 --> 00:17:24.618
at the back left corner of your mat.

00:17:24.618 --> 00:17:26.430
This is gonna wanna come through.

00:17:26.430 --> 00:17:29.727
I wanna keep the hips in alignment.

00:17:29.727 --> 00:17:30.560
Breathe.

00:17:31.538 --> 00:17:34.626
One more big breath here, you got it,

00:17:34.626 --> 00:17:36.507
and then we release.

00:17:36.507 --> 00:17:38.319
Palms come to the mat, or fingertips.

00:17:38.319 --> 00:17:42.382
Send the hips back,
flexion in the left foot.

00:17:42.382 --> 00:17:44.565
Send those left toes
really up towards the sky.

00:17:44.565 --> 00:17:48.117
Try to tug back with your left heel,

00:17:48.117 --> 00:17:51.367
and then a couple moments here to play.

00:17:52.599 --> 00:17:55.349
(deep breathing)

00:18:03.977 --> 00:18:05.727
One more breath here,

00:18:06.972 --> 00:18:11.244
and on an exhale, rolling
through that left foot.

00:18:11.244 --> 00:18:14.147
Plant the palms, lift the back knee,

00:18:14.147 --> 00:18:16.237
and send the left toes back.

00:18:16.237 --> 00:18:18.744
Move through a vinyasa, something
that feels good for you.

00:18:18.744 --> 00:18:20.718
You can always skip it
and send it straight

00:18:20.718 --> 00:18:22.506
to Downward Facing Dog.

00:18:22.506 --> 00:18:25.966
Inhale is the Cobra or the Up Dog.

00:18:25.966 --> 00:18:28.466
Exhale is what takes you back.

00:18:29.539 --> 00:18:30.456
Adho Mukha.

00:18:31.699 --> 00:18:34.616
Big breath in here, big breath out.

00:18:36.389 --> 00:18:38.804
Bend the knees, inhale, look forward.

00:18:38.804 --> 00:18:41.540
On an exhale, hop, jump, float to the top,

00:18:41.540 --> 00:18:45.581
or simply step one foot
up, followed by the other.

00:18:45.581 --> 00:18:46.664
Forward fold.

00:18:48.321 --> 00:18:50.238
Inhale to halfway lift.

00:18:51.479 --> 00:18:53.290
Exhale to soften and bow.

00:18:53.290 --> 00:18:55.333
Follow your breath.

00:18:55.333 --> 00:18:56.889
Bend the knees softly, inhale,

00:18:56.889 --> 00:18:59.582
spread the fingertips, reach for the sky.

00:18:59.582 --> 00:19:03.415
Full body stretch, and
exhale, hands to heart.

00:19:05.294 --> 00:19:08.499
For a moment here, close your eyes

00:19:08.499 --> 00:19:10.499
and observe your breath.

00:19:11.448 --> 00:19:13.115
Notice how you feel.

00:19:15.674 --> 00:19:18.424
(deep breathing)

00:19:23.592 --> 00:19:25.426
Find a soft bend in the knees again,

00:19:25.426 --> 00:19:27.426
and inhale, reach it up.

00:19:28.793 --> 00:19:31.626
Exhale, down you go, forward fold.

00:19:33.251 --> 00:19:35.168
Inhale to lift halfway.

00:19:36.711 --> 00:19:37.878
Exhale to bow.

00:19:39.660 --> 00:19:41.471
Bend the knees, plant the palms,

00:19:41.471 --> 00:19:44.281
step the right toes back,
followed by the left.

00:19:44.281 --> 00:19:45.387
Vinyasa.

00:19:45.387 --> 00:19:47.244
Send it all the way down.

00:19:47.244 --> 00:19:50.565
Now we do Cobra or Chaturanga to Up Dog.

00:19:50.565 --> 00:19:54.559
We'll meet in our Downward Facing Dog.

00:19:54.559 --> 00:19:55.392
Awesome.

00:19:55.392 --> 00:19:57.647
This time, I'm gonna anchor
through the left heel,

00:19:57.647 --> 00:20:00.526
and right away, inhale,
lift the right leg up high.

00:20:00.526 --> 00:20:02.276
Exhale, nose to knee,

00:20:04.334 --> 00:20:07.074
and then step it up, lower the back knee,

00:20:07.074 --> 00:20:09.861
and we'll inhale, reach
both fingertips up high,

00:20:09.861 --> 00:20:11.788
pulling that right hip crease back.

00:20:11.788 --> 00:20:14.064
Imagining your right thumb there still,

00:20:14.064 --> 00:20:15.944
and you can keep the
back toes curled under

00:20:15.944 --> 00:20:17.454
or come onto the top of the foot,

00:20:17.454 --> 00:20:19.497
whatever feels more stable.

00:20:19.497 --> 00:20:21.331
Take a big beach ball
up and over the head,

00:20:21.331 --> 00:20:24.048
inhale in, then exhale, rain it down.

00:20:24.048 --> 00:20:26.533
We're gonna interlace the fingertips

00:20:26.533 --> 00:20:29.950
and draw the knuckles down and then away.

00:20:32.221 --> 00:20:33.963
Move nice and slow, down and away,

00:20:33.963 --> 00:20:35.565
holding strong foundation here.

00:20:35.565 --> 00:20:37.492
Consider that scissoring effect here.

00:20:37.492 --> 00:20:39.188
You're trying to take
the front of your mat

00:20:39.188 --> 00:20:41.997
and the back of your mat,
pull it to the middle.

00:20:41.997 --> 00:20:45.164
Big stretch, big opening, big breaths.

00:20:46.293 --> 00:20:48.243
Now, goal is reach down and away.

00:20:48.243 --> 00:20:50.101
Whoah. Down and away.

00:20:50.101 --> 00:20:54.606
If you close your eyes,
hold onto your foundation.

00:20:54.606 --> 00:20:55.439
Great.

00:20:55.439 --> 00:20:58.430
Inhale, lift the chin,
maybe a back bend here.

00:20:58.430 --> 00:21:01.097
Breathe deep, exhale to release.

00:21:02.888 --> 00:21:05.233
Belly comes to the top of the thigh first,

00:21:05.233 --> 00:21:07.230
left palm to your yoga mat.

00:21:07.230 --> 00:21:09.436
Big twist here, inhale, reach for the sky.

00:21:09.436 --> 00:21:10.969
You can lift that back
knee, if you like, here,

00:21:10.969 --> 00:21:13.569
really stretching left
heel towards the back edge.

00:21:13.569 --> 00:21:17.261
Inhale in, draw the shoulders
away, squeeze right knee

00:21:17.261 --> 00:21:19.421
in towards the center line.

00:21:19.421 --> 00:21:21.650
On an exhale, rain it down.

00:21:21.650 --> 00:21:22.483
Beautiful.

00:21:22.483 --> 00:21:24.650
Plant the palms, step the right toes back,

00:21:24.650 --> 00:21:26.650
and move through a flow.

00:21:28.063 --> 00:21:30.813
(deep breathing)

00:21:35.145 --> 00:21:39.511
Downward Dog, take a nice,
rejuvenating breath in,

00:21:39.511 --> 00:21:42.761
and a big exhale out through the mouth.

00:21:44.154 --> 00:21:48.102
Drop the right heel and inhale,
lift the left leg up high.

00:21:48.102 --> 00:21:50.519
Exhale, nose to knee, strong.

00:21:53.326 --> 00:21:54.789
Great. Step it up.

00:21:54.789 --> 00:21:59.271
Lower the right knee, and to
Crescent whenever you're ready.

00:21:59.271 --> 00:22:01.848
Inhale, reaching the fingertips
forward, up, and back.

00:22:01.848 --> 00:22:02.885
Anjaneyasana.

00:22:02.885 --> 00:22:05.021
Imagine your left thumb
near your left hip crease.

00:22:05.021 --> 00:22:08.876
Find that scissor effect as
you lift the fingertips up.

00:22:08.876 --> 00:22:11.546
Big beach ball up and overhead.

00:22:11.546 --> 00:22:14.379
Keep lifting up through the heart,

00:22:15.610 --> 00:22:17.258
and then exhale, rain it down,

00:22:17.258 --> 00:22:19.023
squeezing your thighs to the mid line.

00:22:19.023 --> 00:22:22.367
Interlace the fingertips,
opposite thumb on top this time.

00:22:22.367 --> 00:22:25.117
Knuckles draw down and then away.

00:22:26.384 --> 00:22:29.770
Again, down and then away,
opening up through the chest.

00:22:29.770 --> 00:22:31.558
Notice if you're kind of
dumping all your weight here.

00:22:31.558 --> 00:22:34.735
See if you can, again, consider
bringing the front edge

00:22:34.735 --> 00:22:38.752
and the back edge of your yoga
mat in towards the center.

00:22:38.752 --> 00:22:43.257
Strong activation here,
going a little bit deeper,

00:22:43.257 --> 00:22:45.840
stage by stage, layer by layer.

00:22:49.573 --> 00:22:52.011
(deep breath)

00:22:52.011 --> 00:22:54.867
On your next breath, lift
the chin slightly up.

00:22:54.867 --> 00:22:58.907
You might take a little back bend here.

00:22:58.907 --> 00:23:02.669
Then exhale, gently
release, belly to the thigh.

00:23:02.669 --> 00:23:05.548
Right hand comes in line
with your left foot,

00:23:05.548 --> 00:23:06.755
and you find your twist.

00:23:06.755 --> 00:23:09.031
Maybe you lift the back
knee, or it can stay lowered.

00:23:09.031 --> 00:23:12.375
Left fingertips reach towards the sky.

00:23:12.375 --> 00:23:15.022
Again, in this posture,
imagining that left thumb there,

00:23:15.022 --> 00:23:16.415
pulling the left hip back.

00:23:16.415 --> 00:23:19.248
Big breath in, draw your
shoulders away from your ears.

00:23:19.248 --> 00:23:23.102
Reach your right heel
towards the back edge.

00:23:23.102 --> 00:23:25.602
On an exhale, we rain it down.

00:23:27.514 --> 00:23:29.906
Plant the palms, step the left toes back.

00:23:29.906 --> 00:23:31.949
Move through a vinyasa
or feel free to skip it

00:23:31.949 --> 00:23:35.943
and send it straight
to Downward Facing Dog.

00:23:35.943 --> 00:23:38.443
(deep breath)

00:23:39.867 --> 00:23:41.191
We're gonna be here for three breaths.

00:23:41.191 --> 00:23:45.417
Feel free to take these next
three breaths in Child's pose.

00:23:45.417 --> 00:23:48.482
Close your eyes and experience
your body and your breath

00:23:48.482 --> 00:23:49.399
here today.

00:23:52.267 --> 00:23:53.350
Stay present.

00:23:56.539 --> 00:23:59.039
(deep breath)

00:24:01.137 --> 00:24:01.970
Awesome.

00:24:01.970 --> 00:24:04.871
If you're in Child's pose,
make your way to Down Dog.

00:24:04.871 --> 00:24:08.285
In Down Dog, we slowly bend the
knees, inhale, look forward.

00:24:08.285 --> 00:24:10.839
On an exhale, hop, jump, float to the top,

00:24:10.839 --> 00:24:13.602
or simply step one foot up at a time.

00:24:13.602 --> 00:24:14.685
Forward fold.

00:24:16.342 --> 00:24:17.805
Inhale to lift halfway.

00:24:17.805 --> 00:24:20.468
Loop the shoulders, find length,

00:24:20.468 --> 00:24:22.801
and exhale, soften, and bow.

00:24:24.555 --> 00:24:26.064
Press into the earth, bend the knees,

00:24:26.064 --> 00:24:27.875
spread the fingertips super wide.

00:24:27.875 --> 00:24:30.940
Root to rise here as you
inhale, reach for the sky.

00:24:30.940 --> 00:24:33.190
Big breath and big stretch.

00:24:34.237 --> 00:24:36.154
Exhale, hands to heart.

00:24:37.976 --> 00:24:39.143
Big inhale in.

00:24:40.878 --> 00:24:41.795
Exhale out.

00:24:43.456 --> 00:24:44.686
Keep it going with the breath.

00:24:44.686 --> 00:24:46.853
Inhale, reach for the sky.

00:24:48.495 --> 00:24:51.578
Exhale, enjoy this move, down you go.

00:24:52.813 --> 00:24:54.439
Inhale to lift halfway.

00:24:54.439 --> 00:24:56.923
Long, beautiful neck.

00:24:56.923 --> 00:24:59.083
Exhale, find something new here.

00:24:59.083 --> 00:25:00.685
Soften and bow.

00:25:00.685 --> 00:25:02.566
Bend the knees, plant the palms.

00:25:02.566 --> 00:25:04.447
You can step one foot back at a time,

00:25:04.447 --> 00:25:07.976
or, on this round, we might hop it back.

00:25:07.976 --> 00:25:09.602
Top of a push up.

00:25:09.602 --> 00:25:11.970
Soft, buoyant elbows
here, not locked ever,

00:25:11.970 --> 00:25:13.363
especially in a hop back.

00:25:13.363 --> 00:25:15.383
Then move through a vinyasa
here or take it straight

00:25:15.383 --> 00:25:18.750
to Downward Facing Dog,
cultivating strength,

00:25:18.750 --> 00:25:22.667
moving with intention,
moving with your breath.

00:25:24.602 --> 00:25:26.436
In Down Dog, we'll drop the left heel.

00:25:26.436 --> 00:25:28.781
Inhale, lift the right leg up high.

00:25:28.781 --> 00:25:31.939
Right knee to right elbow as you exhale.

00:25:31.939 --> 00:25:35.399
Shift your gaze forward so
the upper body is in Plank.

00:25:35.399 --> 00:25:36.978
Then inhale, Three Legged Dog.

00:25:36.978 --> 00:25:38.882
Anchor through the left
heel, cultivate strength.

00:25:38.882 --> 00:25:40.113
Only two more of these.

00:25:40.113 --> 00:25:42.713
Cross it over, right knee to right elbow.

00:25:42.713 --> 00:25:45.569
Upper body's in Plank, long neck.

00:25:45.569 --> 00:25:47.566
Inhale, Three Legged Dog.

00:25:47.566 --> 00:25:51.467
Exhale, tap into that core, nose to knee,

00:25:51.467 --> 00:25:53.743
and then step it up.

00:25:53.743 --> 00:25:54.576
Beautiful.

00:25:54.576 --> 00:25:55.856
Pivot on the back foot.

00:25:55.856 --> 00:25:58.131
Imagine that right thumb
in your right hip crease

00:25:58.131 --> 00:26:01.131
as you sweep the arms up, Warrior I.

00:26:02.334 --> 00:26:05.213
Big beach ball overhead,
nice, strong power

00:26:05.213 --> 00:26:06.235
through that back foot,

00:26:06.235 --> 00:26:10.438
really reaching into the
outer edge of that back foot,

00:26:10.438 --> 00:26:12.713
lifting up through the arch.

00:26:12.713 --> 00:26:14.432
Breathe deep here.

00:26:14.432 --> 00:26:18.265
Inhale, lift your heart,
exhale, rain it down.

00:26:19.494 --> 00:26:21.212
Interlace the fingertips behind.

00:26:21.212 --> 00:26:23.534
Once again, take it down
with the knuckles and away,

00:26:23.534 --> 00:26:25.451
open through the chest.

00:26:27.751 --> 00:26:30.584
Strong breaths, strong foundation.

00:26:31.870 --> 00:26:34.772
Inhale, lift your heart, slight
back bend here, optional.

00:26:34.772 --> 00:26:36.769
Exhale, Humble Warrior.

00:26:36.769 --> 00:26:38.766
We'll start to pull the
right hip crease back.

00:26:38.766 --> 00:26:40.531
Keep the power of the back leg.

00:26:40.531 --> 00:26:42.806
Front knee over front
ankle, and bring the belly

00:26:42.806 --> 00:26:44.246
to the tops of the thighs,

00:26:44.246 --> 00:26:46.127
crown of the head reaching forward.

00:26:46.127 --> 00:26:49.421
If you feel pretty good
here, you can just stay here,

00:26:49.421 --> 00:26:53.588
working hard, breathing, finding
a little bit of grace here

00:26:54.540 --> 00:26:56.456
as we build strength, trying to marry

00:26:56.456 --> 00:26:57.431
the effort and the ease.

00:26:57.431 --> 00:26:59.498
If you wanna take it further,

00:26:59.498 --> 00:27:02.447
you'll continue to the
next stage by drawing

00:27:02.447 --> 00:27:05.094
the crown of the head
down towards the earth,

00:27:05.094 --> 00:27:07.764
really reaching the
knuckles up towards the sky,

00:27:07.764 --> 00:27:10.643
keeping the legs active and strong.

00:27:10.643 --> 00:27:12.083
Humble Warrior.

00:27:12.083 --> 00:27:15.636
Breathe into it with all of your soul.

00:27:15.636 --> 00:27:18.136
(deep breath)

00:27:19.862 --> 00:27:21.348
We're working to get the right hamstring

00:27:21.348 --> 00:27:25.515
parallel to the mat, but in
time, so just do your best.

00:27:26.479 --> 00:27:28.979
(deep breath)

00:27:30.218 --> 00:27:33.608
Slowly connect to your
center, your core strength,

00:27:33.608 --> 00:27:36.487
as you press into the feet,
charge the inner thighs,

00:27:36.487 --> 00:27:37.834
and slowly roll it up.

00:27:37.834 --> 00:27:39.227
We'll return back to Warrior I.

00:27:39.227 --> 00:27:41.712
Inhale, reach the arms up.

00:27:41.712 --> 00:27:43.685
Exhale, pivot on the back foot.

00:27:43.685 --> 00:27:46.784
Lift the heel and then
send it back, high lunge.

00:27:46.784 --> 00:27:50.322
Inhale in, smile, exhale, rain it down.

00:27:50.322 --> 00:27:51.507
Pyramid pose.

00:27:51.507 --> 00:27:53.109
Straighten through the front leg.

00:27:53.109 --> 00:27:55.609
Step the back foot up halfway.

00:27:57.312 --> 00:27:59.494
Take a couple breaths here,
letting the weight of the head

00:27:59.494 --> 00:28:00.411
relax over.

00:28:01.631 --> 00:28:05.555
Keep an awareness in your
shoulders and in your jaw,

00:28:05.555 --> 00:28:07.388
careful not to clench.

00:28:09.641 --> 00:28:11.360
Great. Softly bend the right knee.

00:28:11.360 --> 00:28:12.521
Step the left toes back.

00:28:12.521 --> 00:28:14.309
Return to your nice, low lunge.

00:28:14.309 --> 00:28:16.561
Inhale, look forward, and then exhale,

00:28:16.561 --> 00:28:18.604
plant the palms, step the right toes back,

00:28:18.604 --> 00:28:21.271
straight to Down Dog or we flow.

00:28:22.946 --> 00:28:25.696
(deep breathing)

00:28:26.824 --> 00:28:28.589
Right onto the other side, we got this.

00:28:28.589 --> 00:28:31.631
Drop the right heel, inhale,
lift the left leg up high.

00:28:31.631 --> 00:28:35.798
Exhale, left knee to left
elbow, gaze straight down.

00:28:36.646 --> 00:28:39.735
Inhale nice and slow. Lift it up.

00:28:39.735 --> 00:28:42.683
Exhale, crossing over,
left knee to right elbow.

00:28:42.683 --> 00:28:44.016
Try to touch it.

00:28:45.284 --> 00:28:47.606
Inhale, big breath lifts you up.

00:28:47.606 --> 00:28:50.689
Exhale, nose to knee, navel draws up.

00:28:51.855 --> 00:28:54.944
Go ahead and step it up,
pivot on the back foot.

00:28:54.944 --> 00:28:58.527
Make it to your Warrior
I in your own time.

00:29:02.095 --> 00:29:05.217
Find your breath. Big beach ball overhead.

00:29:05.217 --> 00:29:07.223
Outer edge of the back foot strong.

00:29:07.223 --> 00:29:09.150
Set yourself up for greatness.

00:29:09.150 --> 00:29:12.099
Lengthen the tailbone down.

00:29:12.099 --> 00:29:13.748
If you're building a
house, you wouldn't wanna

00:29:13.748 --> 00:29:15.234
skimp on the foundation, right?

00:29:15.234 --> 00:29:18.206
You wanna really pay
attention to what's happening

00:29:18.206 --> 00:29:19.135
from the ground up.

00:29:19.135 --> 00:29:21.550
This is how we stay safe and how we evolve

00:29:21.550 --> 00:29:24.057
in our bodies too, and,
I think, our minds,

00:29:24.057 --> 00:29:26.797
but don't take my word for it.

00:29:26.797 --> 00:29:29.547
Big breath, exhale, rain it down.

00:29:31.093 --> 00:29:35.923
Interlace behind, opposite
thumb on top as last time,

00:29:35.923 --> 00:29:37.677
and then knuckles draw down and away.

00:29:37.677 --> 00:29:40.094
We open up through the chest.

00:29:41.206 --> 00:29:43.273
Really press into the outer
edge of that right foot.

00:29:43.273 --> 00:29:45.190
Strong, keep breathing.

00:29:48.010 --> 00:29:50.494
Maybe you just stay here,
or we continue the journey

00:29:50.494 --> 00:29:53.095
by inhaling, lifting the chin slightly,

00:29:53.095 --> 00:29:54.906
finding that length in the front body,

00:29:54.906 --> 00:29:57.669
and then keeping it as we
pull the left hip crease back.

00:29:57.669 --> 00:29:59.550
Belly comes to the top of the thigh.

00:29:59.550 --> 00:30:02.034
Front knee over front ankle
here, crown of the head

00:30:02.034 --> 00:30:03.534
fireballs forward.

00:30:04.658 --> 00:30:07.120
Stay here or continue the journey down

00:30:07.120 --> 00:30:10.115
whenever you're ready, Humble
Warrior, nice and slow,

00:30:10.115 --> 00:30:12.762
staying present in the
sensations of the body,

00:30:12.762 --> 00:30:15.688
keeping the right inner thigh engaged

00:30:15.688 --> 00:30:18.288
as the crown of the head
comes down to the earth.

00:30:18.288 --> 00:30:21.841
Knuckles reach up high, strong and steady.

00:30:21.841 --> 00:30:25.580
Careful not to grip
the toes, breathe deep.

00:30:25.580 --> 00:30:28.080
(deep breath)

00:30:33.312 --> 00:30:34.145
One more breath.

00:30:34.145 --> 00:30:37.213
Really reach your hands
towards the ceiling.

00:30:37.213 --> 00:30:40.464
(deep breath)

00:30:40.464 --> 00:30:42.530
Then connect to your
strength, build that power

00:30:42.530 --> 00:30:44.202
as you hug the lower ribs in and come back

00:30:44.202 --> 00:30:47.174
to your Warrior I nice and slow.

00:30:47.174 --> 00:30:51.725
We'll release, great
rinse of the blood here.

00:30:51.725 --> 00:30:54.906
Rinse the blood. Big Warrior I.

00:30:54.906 --> 00:30:57.182
Inhale, exhale, pivot on the back foot.

00:30:57.182 --> 00:31:00.363
Lift your right heel and
we sink deep, high lunge.

00:31:00.363 --> 00:31:02.546
Big stretch through the front
of the right hip crease.

00:31:02.546 --> 00:31:05.213
Inhale in, exhale, rain it down.

00:31:07.677 --> 00:31:09.001
Then straighten that back foot.

00:31:09.001 --> 00:31:10.487
You might step that back
foot up a little more

00:31:10.487 --> 00:31:11.904
for Pyramid pose.

00:31:14.365 --> 00:31:16.733
Take a couple moments here to relax

00:31:16.733 --> 00:31:17.848
through the head, the neck.

00:31:17.848 --> 00:31:20.518
Let the weight of the head round over,

00:31:20.518 --> 00:31:23.935
but remember that lift in the hip crease.

00:31:28.373 --> 00:31:29.206
Sweet.

00:31:29.206 --> 00:31:30.680
Softly bend through the left knee,

00:31:30.680 --> 00:31:32.306
send your right toes back.

00:31:32.306 --> 00:31:34.999
Nice, low lunge as you
inhale, look forward.

00:31:34.999 --> 00:31:37.275
Let your heart radiate towards the front,

00:31:37.275 --> 00:31:39.086
and then exhale, plant the palms.

00:31:39.086 --> 00:31:42.708
Move through a vinyasa or
feel free to take a break.

00:31:42.708 --> 00:31:45.458
(deep breathing)

00:31:55.201 --> 00:31:58.289
We'll take three breaths in Child's pose.

00:31:58.289 --> 00:32:00.030
You can lower to the knees.

00:32:00.030 --> 00:32:02.376
Take a rest, fingertips behind.

00:32:02.376 --> 00:32:04.303
If you wanna stay in your Downward Dog,

00:32:04.303 --> 00:32:06.203
if you're wanting to get
the heart rate going more,

00:32:06.203 --> 00:32:07.503
keep it going.

00:32:07.503 --> 00:32:09.264
Feel free to rest in Down Dog.

00:32:09.264 --> 00:32:10.959
Three breaths here.

00:32:10.959 --> 00:32:13.959
Soften your gaze or close your eyes.

00:32:14.860 --> 00:32:17.777
Work to stay present in the moment.

00:32:19.690 --> 00:32:22.440
(deep breathing)

00:32:31.695 --> 00:32:34.504
After three breaths,
bring your hands back up,

00:32:34.504 --> 00:32:37.523
make your way back to Downward Facing Dog.

00:32:37.523 --> 00:32:40.681
That's where we will all meet.

00:32:40.681 --> 00:32:43.181
Big breath in, big breath out.

00:32:45.232 --> 00:32:46.764
Walk the toes up a little bit,

00:32:46.764 --> 00:32:48.134
a little detox for you here,

00:32:48.134 --> 00:32:51.455
strengthening and detox as we
press into both palms evenly.

00:32:51.455 --> 00:32:53.312
Really press in between the fleshy part

00:32:53.312 --> 00:32:54.891
between the index finger and thumb,

00:32:54.891 --> 00:32:56.981
those two L shapes, and
then draw the shoulders

00:32:56.981 --> 00:32:59.326
away from the ears.

00:32:59.326 --> 00:33:01.997
Slowly, we'll release the right hand,

00:33:01.997 --> 00:33:05.224
picking it up, and taking it
over for a Down Dog Twist,

00:33:05.224 --> 00:33:09.391
either grabbing the outer
edge of the left leg here,

00:33:10.309 --> 00:33:12.910
or the ankle, and if you
wanna go a little deeper,

00:33:12.910 --> 00:33:15.327
you can bend the right elbow,

00:33:16.509 --> 00:33:21.060
and take your gaze
underneath your left forearm.

00:33:21.060 --> 00:33:22.560
Breathe deep here.

00:33:25.611 --> 00:33:28.142
Gently release back to center,

00:33:28.142 --> 00:33:29.466
and we'll take it to the other side.

00:33:29.466 --> 00:33:31.277
Feel free to take a rest in between.

00:33:31.277 --> 00:33:33.196
Looking underneath the
right armpit just here

00:33:33.196 --> 00:33:35.844
and bending the left elbow to go deeper,

00:33:35.844 --> 00:33:38.142
or maybe just take your
hand to your pant leg here.

00:33:38.142 --> 00:33:39.419
Breathe deep.

00:33:39.419 --> 00:33:41.173
Press into the fleshy part between

00:33:41.173 --> 00:33:43.472
the index finger and the thumb.

00:33:43.472 --> 00:33:46.305
Breathe into your belly, one more breath,

00:33:46.305 --> 00:33:47.628
and then exhale, release.

00:33:47.628 --> 00:33:48.461
Awesome.

00:33:48.461 --> 00:33:50.554
Step the right foot up,
followed by the left.

00:33:50.554 --> 00:33:51.637
Forward fold.

00:33:54.052 --> 00:33:56.150
We're gonna walk the hands
underneath the feet here

00:33:56.150 --> 00:33:59.401
for a nice relief in the wrists.

00:33:59.401 --> 00:34:03.674
The toes are gonna be right
where the wrist creases are.

00:34:03.674 --> 00:34:06.344
Toes come to the wrists
creases, and you can

00:34:06.344 --> 00:34:09.246
widen your stance so you
have more stability here.

00:34:09.246 --> 00:34:11.329
Then rock front and back.

00:34:12.311 --> 00:34:14.703
Nice stretch through the arm here.

00:34:14.703 --> 00:34:17.786
Relaxing the weight of the head over.

00:34:19.672 --> 00:34:22.005
Stick with it, stay focused.

00:34:22.922 --> 00:34:25.590
It's worth it, this exploration,

00:34:26.824 --> 00:34:28.170
and the challenging moments too.

00:34:28.170 --> 00:34:29.004
Lean in.

00:34:33.371 --> 00:34:34.904
We'll gently release.

00:34:34.904 --> 00:34:37.737
Inhale, halfway lift, so lengthen,

00:34:40.663 --> 00:34:42.496
and then exhale, fold.

00:34:43.589 --> 00:34:44.516
Press into the earth.

00:34:44.516 --> 00:34:46.538
All four corners of the
feet, spread your hands,

00:34:46.538 --> 00:34:50.455
and inhale, reach for
the sky, big breath here.

00:34:51.831 --> 00:34:53.748
Exhale, hands to heart.

00:34:56.081 --> 00:34:57.033
Alright, here we go.

00:34:57.033 --> 00:34:59.726
We're gonna walk the feet
together, arch to arch,

00:34:59.726 --> 00:35:02.977
and give yourself a little bit
of space between your heels.

00:35:02.977 --> 00:35:05.740
Itty bitty living space right there.

00:35:05.740 --> 00:35:08.573
Then spread awareness throughout the feet.

00:35:08.573 --> 00:35:10.733
Hands come back to heart
if they aren't still there,

00:35:10.733 --> 00:35:12.126
and we're gonna send the hips back.

00:35:12.126 --> 00:35:13.566
Rather than bending the knees, think about

00:35:13.566 --> 00:35:16.677
sending the hips back
first, so it's this first,

00:35:16.677 --> 00:35:19.998
and then bend the knees as
you come into Utkatasana.

00:35:19.998 --> 00:35:22.320
Great. Lift your sternum
towards your thumbs.

00:35:22.320 --> 00:35:24.734
Active in the arms here.

00:35:24.734 --> 00:35:25.567
Great.

00:35:25.567 --> 00:35:27.029
So we're coming into a
little Utkatasana variation.

00:35:27.029 --> 00:35:30.373
Hug the lower ribs, try to
sit back into your heels.

00:35:30.373 --> 00:35:32.811
You might even lift the toes to test that.

00:35:32.811 --> 00:35:34.831
Fierce posture here. Here we go.

00:35:34.831 --> 00:35:36.874
I'm gonna shift my weight to the left foot

00:35:36.874 --> 00:35:41.008
and gently cross right ankle
over the top of the left thigh.

00:35:41.008 --> 00:35:44.092
Keep this right foot active. Press away.

00:35:44.092 --> 00:35:47.018
Remember that big collapse in the hips?

00:35:47.018 --> 00:35:48.457
We're pulling the left hip crease back.

00:35:48.457 --> 00:35:49.642
Keep that maintained here.

00:35:49.642 --> 00:35:51.383
It's gonna wanna spiral forward.

00:35:51.383 --> 00:35:53.868
We're gonna keep it pulling back, stacked.

00:35:53.868 --> 00:35:54.701
Breathe.

00:35:57.629 --> 00:36:00.648
Now hold onto your sweet
breath, long, even breath

00:36:00.648 --> 00:36:01.832
as best you can.

00:36:01.832 --> 00:36:03.832
Stay focused, stay calm.

00:36:04.990 --> 00:36:05.965
Here we go.

00:36:05.965 --> 00:36:08.148
Inhale, lift sternum to thumb,

00:36:08.148 --> 00:36:09.471
and then slowly exhale.

00:36:09.471 --> 00:36:11.167
I'm gonna release the ankle,

00:36:11.167 --> 00:36:14.046
hug right knee in towards the chest.

00:36:14.046 --> 00:36:15.996
Inhaling again, then exhale.

00:36:15.996 --> 00:36:18.597
Send the fingertips back, airplane arms,

00:36:18.597 --> 00:36:21.824
and slowly push your right foot back

00:36:21.824 --> 00:36:25.609
towards an imaginary wall
behind you, Warrior III.

00:36:25.609 --> 00:36:28.117
Open the chest. We've
done lost of opening here.

00:36:28.117 --> 00:36:31.461
Find length, lift from
your right inner thigh.

00:36:31.461 --> 00:36:34.294
Press into the earth here with your hands.

00:36:34.294 --> 00:36:35.965
Imagine pressing up and away.

00:36:35.965 --> 00:36:37.846
Create more length.

00:36:37.846 --> 00:36:38.679
Tuck the chin.

00:36:38.679 --> 00:36:40.911
Remember that Sphynx
pose, and then here we go.

00:36:40.911 --> 00:36:43.535
Slowly drawing the hands back together,

00:36:43.535 --> 00:36:44.975
knee back to the heart.

00:36:44.975 --> 00:36:46.902
Soft bend in that left knee.

00:36:46.902 --> 00:36:48.069
Cross it over.

00:36:49.874 --> 00:36:51.105
Beautiful.

00:36:51.105 --> 00:36:53.845
Two more of these. Let's play.

00:36:53.845 --> 00:36:57.165
Here we go, moving with
your breath. Inhale.

00:36:57.165 --> 00:36:59.186
Catch my breath.

00:36:59.186 --> 00:37:02.274
In your own time, keep breathing.

00:37:02.274 --> 00:37:04.921
Right knee squeezes in.

00:37:04.921 --> 00:37:07.939
On an exhale, send the
fingertips back, airplane arms.

00:37:07.939 --> 00:37:11.167
I play here, moving, Warrior III.

00:37:11.167 --> 00:37:12.334
Nice and slow.

00:37:13.443 --> 00:37:15.943
(deep breath)

00:37:17.715 --> 00:37:19.410
When you're ready, reel it back in.

00:37:19.410 --> 00:37:21.778
Full body strength near
here, stay focused.

00:37:21.778 --> 00:37:22.893
Do your best.

00:37:22.893 --> 00:37:25.517
Palms come together back at the heart.

00:37:25.517 --> 00:37:27.990
Anjali Mudra. We lift
the right knee up and in.

00:37:27.990 --> 00:37:31.032
Cultivate strength, cross
the right ankle over.

00:37:31.032 --> 00:37:33.539
Maybe sit a little deeper.

00:37:33.539 --> 00:37:35.118
Alright, one more time. We got this.

00:37:35.118 --> 00:37:35.954
Here we go.

00:37:35.954 --> 00:37:38.741
Squeezing right knee
all the way up and in.

00:37:38.741 --> 00:37:42.967
Keep breathing, send it back, Warrior III.

00:37:42.967 --> 00:37:45.265
If you wanna take an arm
variation on this one,

00:37:45.265 --> 00:37:46.098
you can.

00:37:49.166 --> 00:37:51.790
Big breath in, dial your right toes down.

00:37:51.790 --> 00:37:53.439
Tug the shoulders away from the ears.

00:37:53.439 --> 00:37:57.107
Big breath, and then exhale, reel it in.

00:37:57.107 --> 00:37:58.454
Palms come together at the heart.

00:37:58.454 --> 00:38:00.474
Squeeze right knee all the way up.

00:38:00.474 --> 00:38:02.123
This time, we're gonna
reach all the way up

00:38:02.123 --> 00:38:04.538
to a One Legged Tadasana,

00:38:04.538 --> 00:38:07.115
and then exhale, let everything go.

00:38:07.115 --> 00:38:08.369
Mountain pose.

00:38:08.369 --> 00:38:09.298
Close your eyes.

00:38:09.298 --> 00:38:11.715
This time, try not to fidget.

00:38:12.815 --> 00:38:14.065
Find stillness.

00:38:15.215 --> 00:38:16.048
Feel.

00:38:17.560 --> 00:38:20.440
(deep breath)

00:38:20.440 --> 00:38:22.274
Crazy prana moving throughout the body.

00:38:22.274 --> 00:38:23.226
Here we go.

00:38:23.226 --> 00:38:24.198
Take your gaze down.

00:38:24.198 --> 00:38:25.452
Same thing on the other side,

00:38:25.452 --> 00:38:27.634
and then we're gonna cool it off.

00:38:27.634 --> 00:38:31.326
A little bit of space between the heels.

00:38:31.326 --> 00:38:34.368
Hands come together at the heart.

00:38:34.368 --> 00:38:36.701
Find control of your breath.

00:38:38.176 --> 00:38:40.870
Then, bending at the waist
here, send the hips back.

00:38:40.870 --> 00:38:44.562
Keep the sternum lifted, not collapsed,

00:38:44.562 --> 00:38:45.885
and then we'll bend the knees.

00:38:45.885 --> 00:38:49.763
Try to send some weight
back into your heels.

00:38:49.763 --> 00:38:52.346
Go through your checklist here.

00:38:54.152 --> 00:38:56.613
When you're ready, shift your
weight to your right foot.

00:38:56.613 --> 00:38:58.633
Slowly peel up through the left.

00:38:58.633 --> 00:39:01.164
Squeeze left knee up towards the heart,

00:39:01.164 --> 00:39:03.950
and then cross your left ankle over,

00:39:03.950 --> 00:39:06.200
maybe sink a little deeper.

00:39:07.433 --> 00:39:10.684
Friendly little moth in my room.

00:39:10.684 --> 00:39:12.170
Could be a guardian angel, you never know.

00:39:12.170 --> 00:39:14.678
Here we go, squeezing left
knee up towards the heart.

00:39:14.678 --> 00:39:16.512
Play with Warrior III, you got this.

00:39:16.512 --> 00:39:18.718
Kick the left foot back,
send the fingertips back,

00:39:18.718 --> 00:39:23.083
airplane arms, 110% full
body experience here.

00:39:23.083 --> 00:39:24.593
Tug the shoulders away from the ears,

00:39:24.593 --> 00:39:27.926
contain through the center, strong core.

00:39:29.748 --> 00:39:32.093
Now reel it in nice and slow,

00:39:32.093 --> 00:39:34.183
squeezing left knee up towards the heart,

00:39:34.183 --> 00:39:35.460
bending through your standing leg.

00:39:35.460 --> 00:39:36.365
You got this.

00:39:36.365 --> 00:39:39.128
Palms come together,
Anjali Mudra at the heart,

00:39:39.128 --> 00:39:43.796
and then we cross it over,
Figure Four, big hip stretch.

00:39:43.796 --> 00:39:45.676
Careful not to grip your right toes.

00:39:45.676 --> 00:39:47.395
Alright, two more. We got this.

00:39:47.395 --> 00:39:48.645
Inhale, exhale.

00:39:50.088 --> 00:39:54.088
Release, squeeze left
knee up towards the heart.

00:39:55.290 --> 00:39:58.030
Warrior III, send the fingertips back,

00:39:58.030 --> 00:40:00.235
crown of the head forward, kick back.

00:40:00.235 --> 00:40:03.625
Left toes point towards the ground.

00:40:03.625 --> 00:40:05.088
You can come to point the toes here,

00:40:05.088 --> 00:40:06.458
but I like to teach it like this

00:40:06.458 --> 00:40:08.362
so that the hip drops
so that you're not open

00:40:08.362 --> 00:40:10.150
like Half Moon.

00:40:10.150 --> 00:40:12.472
Great, here we go, reel it in.

00:40:12.472 --> 00:40:14.423
Connect to your core.

00:40:14.423 --> 00:40:17.558
Palms come together,
sink deep. You got this.

00:40:17.558 --> 00:40:19.671
Crossing left ankle over the right,

00:40:19.671 --> 00:40:22.085
relax your shoulders.

00:40:22.085 --> 00:40:26.062
One more, inhale, exhale. Let's do this.

00:40:26.062 --> 00:40:27.770
Squeeze the left knee
up towards the heart,

00:40:27.770 --> 00:40:29.508
strong and steady.

00:40:29.508 --> 00:40:32.258
Warrior III, we explore, we play.

00:40:33.399 --> 00:40:36.789
You might take another
arm variation this time.

00:40:36.789 --> 00:40:38.532
Lift your right hip crease up.

00:40:38.532 --> 00:40:43.531
Remember that right thumb
in the right hip crease.

00:40:43.531 --> 00:40:46.031
(deep breath)

00:40:49.724 --> 00:40:50.557
Beautiful.

00:40:50.557 --> 00:40:52.752
Then, wherever you are,
make your way back.

00:40:52.752 --> 00:40:55.608
Palms come together, we
squeeze that left knee

00:40:55.608 --> 00:40:57.814
up towards the heart, last
time, crossing left ankle

00:40:57.814 --> 00:40:58.952
over the right.

00:40:58.952 --> 00:41:02.435
Sink deep, and then One Legged Tadasana.

00:41:02.435 --> 00:41:04.734
All the way up, reach with
everything you've got,

00:41:04.734 --> 00:41:07.752
and then exhale, replace
the left foot down,

00:41:07.752 --> 00:41:10.419
and close your eyes, and let go.

00:41:12.077 --> 00:41:14.710
Take a big breath in through the nose,

00:41:14.710 --> 00:41:17.404
and exhale, sigh it out.

00:41:17.404 --> 00:41:20.585
Two more like that, let go of some heat,

00:41:20.585 --> 00:41:23.394
any frustration, any tension.

00:41:23.394 --> 00:41:24.561
One more time.

00:41:25.925 --> 00:41:26.758
Let it go.

00:41:34.377 --> 00:41:35.794
Last time, inhale, reach it up.

00:41:35.794 --> 00:41:38.209
Keep soft fingers this time.

00:41:38.209 --> 00:41:39.579
Exhale, soften, and bow.

00:41:39.579 --> 00:41:42.690
Again, taking out all the
hard edges, keep it soft.

00:41:42.690 --> 00:41:45.175
Inhale, halfway lift, gently.

00:41:45.175 --> 00:41:47.032
Exhale, release,

00:41:47.032 --> 00:41:49.470
and we'll walk the feet out all the way

00:41:49.470 --> 00:41:51.746
to the edges of the mat.

00:41:51.746 --> 00:41:54.602
Allow the toes to gently
spill off your yoga mat.

00:41:54.602 --> 00:41:57.226
Open the toes, and then
use your fingertips

00:41:57.226 --> 00:42:01.226
as you bend the knees and
take your center down.

00:42:05.097 --> 00:42:06.583
Slowly lift the heart here.

00:42:06.583 --> 00:42:09.532
Keep the fingertips on
your mat if you need them,

00:42:09.532 --> 00:42:13.035
or draw them, palms together
once again, at the heart.

00:42:13.035 --> 00:42:15.659
You're gonna find that
your arms can press back

00:42:15.659 --> 00:42:17.470
on your legs here, and
you're gonna let them

00:42:17.470 --> 00:42:19.002
really press back on the legs

00:42:19.002 --> 00:42:20.767
as you squeeze the legs into the arms.

00:42:20.767 --> 00:42:23.066
We're definitely creating
a little resistance here.

00:42:23.066 --> 00:42:25.016
If the heels don't come all
the way down, no worries.

00:42:25.016 --> 00:42:27.013
Just keep them lifted, nice, good stretch.

00:42:27.013 --> 00:42:28.430
Froggy pose.

00:42:28.430 --> 00:42:32.006
You close your eyes and
find an ujjayi breath here.

00:42:32.006 --> 00:42:33.213
Draw the shoulder blades together

00:42:33.213 --> 00:42:34.467
and lift your heart even more.

00:42:34.467 --> 00:42:35.300
Go deeper.

00:42:36.909 --> 00:42:39.409
(deep breath)

00:42:40.494 --> 00:42:41.327
Release,

00:42:42.212 --> 00:42:44.256
and fingertips are gonna come behind,

00:42:44.256 --> 00:42:45.927
and slow and steady wins the race here,

00:42:45.927 --> 00:42:49.318
being mindful of the knees
as we come to a seat.

00:42:49.318 --> 00:42:51.523
Then we're gonna bring
the knees together here

00:42:51.523 --> 00:42:53.892
and lift the shins
parallel to the ceiling.

00:42:53.892 --> 00:42:55.401
Going right into it.

00:42:55.401 --> 00:42:57.491
You can catch your wrists here

00:42:57.491 --> 00:42:59.674
and completely use your arm strength here

00:42:59.674 --> 00:43:01.531
to help support.

00:43:01.531 --> 00:43:03.133
I love that, that's not cheating.

00:43:03.133 --> 00:43:04.828
There's no cheating in yoga.

00:43:04.828 --> 00:43:07.267
Just find what feels good,
and if this feels good,

00:43:07.267 --> 00:43:08.684
rock it out here.

00:43:09.519 --> 00:43:11.632
This is one stage.

00:43:11.632 --> 00:43:13.931
Next layer would be to
maybe release the arms

00:43:13.931 --> 00:43:15.393
and turn the palms face up,

00:43:15.393 --> 00:43:16.787
really opening through the shoulders,

00:43:16.787 --> 00:43:18.482
but keeping the shoulders plugged in here.

00:43:18.482 --> 00:43:21.129
You can reach and plug,
reach and plug to feel that.

00:43:21.129 --> 00:43:23.242
Little core strength here to finish off,

00:43:23.242 --> 00:43:25.146
a little more core strength.

00:43:25.146 --> 00:43:26.237
Here we go.

00:43:26.237 --> 00:43:27.445
Go ahead and cross the ankles.

00:43:27.445 --> 00:43:30.208
I'm gonna inhale, reach
the fingertips up high,

00:43:30.208 --> 00:43:34.155
and then exhale, slowly
lower all the way down.

00:43:34.155 --> 00:43:35.502
Hover, little Half Boat.

00:43:35.502 --> 00:43:36.988
I know I said all the way down, I lied.

00:43:36.988 --> 00:43:40.448
All the way up, bend the knees, squeeze,

00:43:40.448 --> 00:43:41.516
and only three of these.

00:43:41.516 --> 00:43:43.397
You got this.

00:43:43.397 --> 00:43:45.231
Inhale to lift,

00:43:45.231 --> 00:43:47.716
and exhale, last one.

00:43:47.716 --> 00:43:49.109
Inhale to lift.

00:43:49.109 --> 00:43:50.038
Uncross.

00:43:50.038 --> 00:43:52.151
Gently release soles of
the feet to the ground.

00:43:52.151 --> 00:43:53.776
Take the hands to the backs of the thighs

00:43:53.776 --> 00:43:54.728
and then take your time.

00:43:54.728 --> 00:43:55.982
This should feel really good,

00:43:55.982 --> 00:43:59.001
starting with the tail, scooping under,

00:43:59.001 --> 00:44:01.880
slowly lower, come all
the way to the back.

00:44:01.880 --> 00:44:05.247
Take a nice, full body stretch.

00:44:05.247 --> 00:44:08.753
Fingertips up and overhead
should feel awesome,

00:44:08.753 --> 00:44:11.981
and then exhale, float the hands down.

00:44:11.981 --> 00:44:16.148
Inhale, squeeze the right
knee up towards your heart.

00:44:17.205 --> 00:44:20.177
Exhale, take the right knee
over towards the left side

00:44:20.177 --> 00:44:22.964
of your yoga mat, Supine Twist.

00:44:22.964 --> 00:44:25.518
Right arm extends if you have the room,

00:44:25.518 --> 00:44:29.268
and we breathe deep
here, start to cool down.

00:44:30.115 --> 00:44:31.448
Close your eyes.

00:44:35.247 --> 00:44:37.747
Begin to soften and surrender.

00:44:38.800 --> 00:44:41.217
Notice where you're gripping.

00:44:43.235 --> 00:44:46.735
Gently melting it back to the center line,

00:44:47.623 --> 00:44:50.642
squeezing right knee all the way up,

00:44:50.642 --> 00:44:51.896
and then switching.

00:44:51.896 --> 00:44:54.241
Extend through the right leg,

00:44:54.241 --> 00:44:55.750
left knee comes all the way up.

00:44:55.750 --> 00:44:59.071
We squeeze in towards the heart.

00:44:59.071 --> 00:45:01.625
Take a nice, big, solid breath
in and then use your exhale

00:45:01.625 --> 00:45:04.918
to guide the left leg over
towards the right side

00:45:04.918 --> 00:45:07.194
of your yoga mat, opening
up into your twist

00:45:07.194 --> 00:45:08.819
on the other side, should feel awesome.

00:45:08.819 --> 00:45:10.723
Notice in the places where
you're gripping here,

00:45:10.723 --> 00:45:14.833
and see if you can soften
and begin to relax.

00:45:14.833 --> 00:45:17.333
(deep breath)

00:45:22.937 --> 00:45:25.723
Great, and slowly rock it back.

00:45:25.723 --> 00:45:28.765
Go ahead and lift both knees here.

00:45:28.765 --> 00:45:31.273
Walk the heels up towards
the sitting bones.

00:45:31.273 --> 00:45:35.104
Inhale, exhale, press into the
feet, toes pointing forward,

00:45:35.104 --> 00:45:37.078
begin to lift from the tail.

00:45:37.078 --> 00:45:40.375
Knees go forward, hips lift up high.

00:45:40.375 --> 00:45:41.954
Think about sending your sitting bones

00:45:41.954 --> 00:45:43.324
towards the backs of your knees

00:45:43.324 --> 00:45:46.946
as you come into Setu
Bandhasana, Bridge pose,

00:45:46.946 --> 00:45:49.733
pressing into all four
corners of the feet.

00:45:49.733 --> 00:45:51.869
Imagine a block between your inner thighs,

00:45:51.869 --> 00:45:55.630
so really squeezing the
inner thighs together.

00:45:55.630 --> 00:45:58.603
Keep your gaze right up for now.

00:45:58.603 --> 00:46:00.600
No need to look at the video here.

00:46:00.600 --> 00:46:01.668
I'll talk you through this.

00:46:01.668 --> 00:46:03.154
Lifting the hips a little higher,

00:46:03.154 --> 00:46:06.985
see if you can interlace the
fingertips behind the tail.

00:46:06.985 --> 00:46:09.141
Press down into the
earth, reach your knuckles

00:46:09.141 --> 00:46:11.509
towards your heels.

00:46:11.509 --> 00:46:13.576
Last but not least, keep
breathing deep here.

00:46:13.576 --> 00:46:18.220
Lift your chest to your chin,
and your chin towards the sky.

00:46:18.220 --> 00:46:20.797
Chest to your chin, and
your chin towards the sky.

00:46:20.797 --> 00:46:23.398
One more big breath in, fill it up,

00:46:23.398 --> 00:46:26.393
and then exhale, release
everything with control,

00:46:26.393 --> 00:46:28.893
with grace, slowly lower down.

00:46:29.737 --> 00:46:31.176
Awesome work.

00:46:31.176 --> 00:46:34.869
Take the hands, press up off the toes,

00:46:34.869 --> 00:46:38.560
catch your knees, and then
just a gentle lengthening here,

00:46:38.560 --> 00:46:40.232
should feel good in the lower back body.

00:46:40.232 --> 00:46:42.392
Knees together or hip width apart,

00:46:42.392 --> 00:46:45.689
you're gonna reach your knees forward,

00:46:45.689 --> 00:46:48.824
find the flushness of the
lower back on the mat.

00:46:48.824 --> 00:46:51.494
If I were to reach my hand
underneath my lower back,

00:46:51.494 --> 00:46:52.678
I cannot.

00:46:52.678 --> 00:46:55.845
It's nice and stamped down to the mat.

00:46:58.665 --> 00:47:01.165
(deep breath)

00:47:03.936 --> 00:47:06.186
A couple more breaths here.

00:47:13.038 --> 00:47:15.508
You're welcome to take
it to Happy Baby here,

00:47:15.508 --> 00:47:17.446
grabbing the outer edges of the feet,

00:47:17.446 --> 00:47:21.301
or the inner arches for a stirrup posture,

00:47:21.301 --> 00:47:23.042
or maybe you'd like to
take a more restorative

00:47:23.042 --> 00:47:26.625
hip opener here, a
Reclined Cobbler's pose,

00:47:28.638 --> 00:47:32.237
or maybe you are ready to
head straight to Shavasana.

00:47:32.237 --> 00:47:35.418
Take a couple breaths
to find what feels good,

00:47:35.418 --> 00:47:39.064
and eventually, we'll
make our way to our final

00:47:39.064 --> 00:47:41.990
and most precious posture, the Corpse pose

00:47:41.990 --> 00:47:44.939
with the legs out long and
the arms resting gently,

00:47:44.939 --> 00:47:47.272
palms face up at your sides.

00:47:48.881 --> 00:47:49.795
Really awesome work today,

00:47:49.795 --> 00:47:51.885
so make sure that you seal the deal

00:47:51.885 --> 00:47:54.968
and end this ritual with Corpse pose,

00:47:56.366 --> 00:47:59.176
opportunity to allow the
nutrients of your practice

00:47:59.176 --> 00:48:02.334
to settle in, but also to
just balance out the energy.

00:48:02.334 --> 00:48:03.167
Right?

00:48:05.445 --> 00:48:07.791
For years, I was going to
these power yoga classes

00:48:07.791 --> 00:48:09.208
and I was kind of

00:48:10.647 --> 00:48:12.086
stressed out all the time.

00:48:12.086 --> 00:48:13.433
I realized that my energy,

00:48:13.433 --> 00:48:17.171
I was making myself quite frazzled.

00:48:17.171 --> 00:48:19.075
So it's nice to move the body,

00:48:19.075 --> 00:48:20.469
and then we need to take a second

00:48:20.469 --> 00:48:23.762
to honor it, and balance
it out, and restore.

00:48:23.762 --> 00:48:26.177
So close your eyes when
you arrive in Shavasana.

00:48:26.177 --> 00:48:28.010
Take a deep breath in,

00:48:29.312 --> 00:48:32.702
and on an exhale, allow
the weight of your body,

00:48:32.702 --> 00:48:34.035
muscle and bone,

00:48:35.372 --> 00:48:36.205
to relax

00:48:37.926 --> 00:48:39.676
completely and fully.

00:48:42.640 --> 00:48:46.807
Give yourself permission here
to do absolutely nothing.

00:48:48.700 --> 00:48:50.093
If you're on the membership site,

00:48:50.093 --> 00:48:52.137
have a nice, extended Shavasana here.

00:48:52.137 --> 00:48:56.304
I encourage you to milk
it, enjoy the whole thing.

00:48:58.592 --> 00:49:00.867
Wherever you are watching
this and practicing this,

00:49:00.867 --> 00:49:03.491
I send you love and
invite you to stay here

00:49:03.491 --> 00:49:06.440
for a couple moments even after I'm gone.

00:49:06.440 --> 00:49:08.205
I'm not really gone, I'm always here.

00:49:08.205 --> 00:49:09.288
Just kidding.

00:49:11.665 --> 00:49:14.010
Once again, honoring your
body and your practice

00:49:14.010 --> 00:49:18.177
by sealing the ritual with
a surrender, stillness.

00:49:25.179 --> 00:49:28.081
Thanks again for sharing your
time and your energy with me

00:49:28.081 --> 00:49:30.310
and the Yoga With Adriene community.

00:49:30.310 --> 00:49:32.679
I'll see you next time.

00:49:32.679 --> 00:49:35.346
From my heart to yours, Namaste.

00:49:36.696 --> 00:49:39.863
(upbeat guitar music)