WEBVTT

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- What's up everyone?

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Welcome to Yoga with Adriene.

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I'm Adriene, and today we have

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a Greet the Day Yoga practice for you.

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This is gonna strengthen
and open up the body,

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leave ya feelin' good so
that you can set yourself up

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for greatness, and be 
the awesome, amazing

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human being that you area.

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So hop into something comfy

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and let's get started.

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(lively strumming and drumming)

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Alright, today we're going to begin

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in a nice, comfortable seat.

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Take a second to just get settled in.

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And come into a 
place of stillness here,

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where you can close the eyes,

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trust me, trust the video,
trust yourself,

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and just begin to check in
with how you're feeling today.

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Allow the hands to fall
wherever they naturally do.

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And then when you're ready,

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slowly begin to find this
gentle lift in the heart.

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And sit up a little taller.

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Again, close your eyes.

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Relax your face, 
the skin of your face,

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the muscles of your face.

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And we'll begin by 
noticing the breath.

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Take a moment to notice
where your thoughts go.

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And then take a 
moment to just check in

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with the four parts of the self.

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The physical body.

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How are you feeling 
in this moment?

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Gently deepen the breath.

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(exhaling)

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And then check in with the mental.

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Where's your mind at?

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Do you have a 
little monkey mind today?

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(inhaling and exhaling)

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And then check in with
your emotional body.

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How's your heart?

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What do you need 
from today's practice?

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And then finally, to just be
open to your spirit, your soul.

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How's your spiritual body doing?

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And then after you've
taken a moment to check in,

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to tune in and acknowledge and
accept where you are today,

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gently bat the eyelashes
open, open your eyes,

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and take the deepest breath
you've taken all day.

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Big breath in.

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(inhaling)

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And big exhale out 
through the mouth.

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(exhaling)

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Two more like that.

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Big breath in.

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(inhaling)

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Big exhale, let something go.

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(exhaling)

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Inhale.

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(inhaling)

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Then big release here.

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(exhaling)

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Awesome work.

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Draw the palms together.

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And gently bow the 
head to the heart.

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Big stretch in the 
back of the neck here.

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Draw the shoulder blades together.

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Elbows down.

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So at the very least,

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you're getting a 
great stretch here.

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And if you like, 
you can go the next layer

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and just bow the mind intelligence

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to the body intelligence here.

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Head to heart.

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Maybe set an intention
for your practice today

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if you haven't already.

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Think about why you 
rolled out the mat,

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and why you started the video.

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And then take a deep breath in.

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(inhaling)

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Big exhale out through the mouth.

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Now keep your breath
going, but seal the lips.

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Big inhale in through the nose.

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(inhaling)

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And out through the nose.

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(exhaling)

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Inhale, reach the arms all
the way up and overhead.

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Then exhale, rain it down,

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fingertips at your sides.

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And now moving with the breath.

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Inhale, fingertips reach up high.

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Exhale, rain it down.

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Inhale, reach up.

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Exhale, float the fingertips down.

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Now keep it going 
here on your own time.

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See if you can begin to
cultivate a little Ujjayi breath.

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That's that Darth Vadery sound.

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Darth Vadery, 
that's a real world word.

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Inhale, reach up.

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And play with the breath here.

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(exhaling)

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So it's a soft restriction
in the back of the throat,

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creating a little bit of heat.

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And also, it serves as a nice anchor

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for the mind, the Manas.

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(deep breathing)

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Then one more.

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Reaching up towards the sky.

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And exhale, fingertips to the mat.

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Great, take a second here
to loop the shoulders now

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a couple times.

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Big circles, warming up the joints.

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Continuing to deepen the breath.

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Forward, up and back.

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Sit up a little taller.

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Find that lift in the heart.

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And then really, super fancy,

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advanced yoga move here already,

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you're just gonna lift
the corners of your mouth

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just slightly, just a hair.

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And then reverse it.

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Just a little swimmer move

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so you can go on full on swimmer

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or just moving the elbows.

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Wakin' up the body.

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Gettin' the juices flowin'.

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And then inhale, reach the
fingertips up towards the sky,

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and exhale, big twist to the left.

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Right palm on the left knee.

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Sit up nice and tall.

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Inhale, lift your heart.

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And then exhale, gently
turning to look past

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your left shoulder.

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And then inhale, back to center.

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Big stretch.

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And to the right.

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Left palm to right knee.

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Roll it up.

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Exhale, look past the right shoulder.

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Don't crank, just gentle,
easy movement here.

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Great, inhale, reach up.

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Then we're gonna clap 
the palms together.

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Don't be shy.

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Jai Namaste, the celebratory Namaste.

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And then send it 
forward onto all fours.

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Come into tabletop position.

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So you're gonna center
yourself on the mat.

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Back the truck up if you need to.

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Wrists underneath the shoulders.

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Knees directly underneath the hips.

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Now pay atten--

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Oh, a little creaky floor action there.

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Wow, haven't had that in a while.

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Good ol' creaky floor.

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Press away from your yoga mat.

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So if you're collapsing into
the shoulder joints now,

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see if you can grow a little bit taller.

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Lift up through the space
between your shoulder blades.

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So you're kind of doming
through the upper back body.

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Then press into the tops of the feet.

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And create length from
the crown to the tail.

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I feel like I have big
horsey hair here today.

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Get outta here, mane.

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Mane.

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(laughing)

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Tuck the chin, so your
gaze is straight down.

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So take a look at the video always,

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and then make it your own.

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Trust, use my voice to guide you.

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And listen to your breath.

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Stay here, breathing strong,

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waking up the body.

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Sending awareness through every toe tip

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and fingertip.

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(laughing)

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Toe tip.

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Stay here or to test this awareness

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and just this engagement
from the crown to the tail,

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you might lift the knees, let them hover.

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Five seconds here.

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Draw the navel up 
towards the spine.

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We begin to wake up the core.

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And find length through the crown.

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So if your head is collapsed here,

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send the crown of the head towards

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the front edge of the mat.

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Great, gently release
and Cat-Cow here we come.

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Dropping the belly as you inhale,

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open the chest, open your heart.

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And then exhale, rounding through,

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hugging the lower ribs in.

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Chin to chest.

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Crown of the head releases down.

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And you're off.

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See if you can keep an
awareness in the hands.

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Spread them super wide like starfish

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and awareness in the toes.

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So, where we send our focus

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is where the energy flows, right?

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The attentiveness.

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So working to expand that here

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by paying attention to the full body.

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So pay attention to the
details in your practice today.

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I always like to say, "Curiosity
as an act of self love."

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So exploring your body.

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Really paying attention 
to the details.

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Moving with your breath here.

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You might start to rebel.

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(clicking tongue)

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Sending the hips left to right.

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Just kind of veering
off the railroad tracks.

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Waking up the hips.

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Creaky old floor, wassup?

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Creaky old floor has his
own hashtag on Twitter now.

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I love it.

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It's the little things, right?

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Find the joy.

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And then after a little
bit of movement here,

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you might curl the toes under

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and send the hips back.

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Not to Child's Pose yet,

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but just a nice stretch 
for the feet here.

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Notice if your shoulders
are creeping up to the ears.

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Most of our shoulders do
because they live here,

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so we're working to counter that

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by drawing the elbow creases forward,

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and just creating space between
the ears and the shoulders.

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Breathing deep, 
sending some love, focus,

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awareness to the soles of the feet.

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Great, and then come onto
the tops of the feet,

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and send it back, Child's Pose.

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Active arms here.

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So really reach the fingertips

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towards the front edge of the mat.

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Keep that awareness 
that you just garnered

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in the shoulders, so just notice

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if they're kind of clenching,

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creating tension there.

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See if you can draw 
them down and away.

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Big breath in.

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Big breath out.

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Maybe forehead 
releases to the mat.

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(deep breathing)

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Easing into our practice today.

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And nice and slow, almost
as if you're moving

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through water, tug back on
the palms a little bit here,

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and lift your heart forward,

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and we're gonna come all
the way onto the belly.

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Take your time getting there.

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Nice and slow.

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So we're gonna bring
the feet together here.

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Zip the legs up tight,

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and then palms are 
gonna come underneath

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the shoulder blades.

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Loop the shoulders.

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Press down into the earth.

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Pubic bone down 
towards your yoga mat,

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and then inhale, baby Cobra,

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as you pull the 
elbows back and lift up.

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Exhale, release.

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Press the tops of the feet down.

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Two more like that.

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Inhale, tuck the 
chin into the chest.

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This time, roll it up.

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Careful not to crank here.

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Take your time.

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And one more, inhale.

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On this one, 
you might flip the palms

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just to make sure you're
not muscling through,

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and really letting the muscles
of the back body wake up.

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Gently, kindly, and then find a release.

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Cool, curl the toes under.

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Lift the kneecaps.

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Spike the heels.

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Really reach the heels
towards the back.

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Keep those elbows pulling back.

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Big inhale to press up.

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Big exhale, Downward Dog.

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Take a second here to pedal it out.

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Maybe take your 
dog for a little walk.

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Press away from your yoga mat,

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so if you're collapsing 
into your wrists,

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really find that 
hand-to-earth connection.

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Clawing with the fingertips.

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And then how is your breath?

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(deep breathing)

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Continuing to wake up the feet.

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Stretch the side body.

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Shake the head a little yes
and no if it feels right.

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And then we'll slowly 
take it for a walk

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all the way up towards
the front of the mat.

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Take your time.

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Negotiate your space.

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And eventually we'll meet, 
Forward Fold.

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Feet hip width apart

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right at the top of your mat.

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Take your time getting there.

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When you arrive, 
find what feels good.

00:12:28.206 --> 00:12:30.006
Bend the knees generously.

00:12:30.006 --> 00:12:32.531
Grab the elbows.

00:12:32.531 --> 00:12:34.453
Rock gently side to side.

00:12:40.008 --> 00:12:41.564
Continue to deepen the breath

00:12:41.564 --> 00:12:44.499
and press into all four
corners of the feet.

00:12:46.571 --> 00:12:48.386
Then when you're ready, 
release the arms,

00:12:48.386 --> 00:12:49.794
root down through the feet.

00:12:49.794 --> 00:12:51.141
Tuck your chin into your chest

00:12:51.141 --> 00:12:54.923
and enjoy a nice, slow,
roll up to Mountain Pose.

00:13:04.911 --> 00:13:07.536
And we rise up tall.

00:13:07.536 --> 00:13:08.937
Pressing into the feet,

00:13:08.937 --> 00:13:11.764
so rooting strongly right
away to the earth here.

00:13:11.764 --> 00:13:15.009
And then drawing energy
up through the mid line.

00:13:15.009 --> 00:13:19.718
So you can imagine this line
from the base of the spine

00:13:19.718 --> 00:13:23.677
all the way up through
the crown, rising up.

00:13:23.677 --> 00:13:25.417
If you're familiar 
with Mula Bandha,

00:13:25.417 --> 00:13:26.741
you might play with that here.

00:13:26.741 --> 00:13:29.598
Just kind of engaging the
muscles of the pelvic floor

00:13:29.598 --> 00:13:32.692
to find lift up through the front body.

00:13:33.612 --> 00:13:35.276
And then find a little
balance by grounding

00:13:35.276 --> 00:13:36.249
through the back body.

00:13:36.249 --> 00:13:39.245
Shoulder blades coming together.

00:13:39.245 --> 00:13:40.523
Big breaths here.

00:13:40.523 --> 00:13:44.278
(deep breathing)

00:13:45.886 --> 00:13:47.384
And then when you're ready, inhale,

00:13:47.384 --> 00:13:48.602
soften through the knees,

00:13:48.602 --> 00:13:51.424
and reach the fingertips up high.

00:13:51.424 --> 00:13:53.211
Big beach ball overhead here,

00:13:53.211 --> 00:13:55.580
so give yourself lots
of space here to start.

00:13:55.580 --> 00:13:57.229
Again, rooting down through the feet

00:13:57.229 --> 00:13:59.353
as you rise up through the spine.

00:13:59.353 --> 00:14:00.409
Lift your heart.

00:14:00.409 --> 00:14:01.919
Lift the crown of your head.

00:14:01.919 --> 00:14:05.019
And then again, give
yourself lots of space.

00:14:05.019 --> 00:14:06.005
Inhale in.

00:14:06.005 --> 00:14:07.027
(inhaling)

00:14:07.027 --> 00:14:09.443
Exhale, bring the thumbs
now to the center.

00:14:09.443 --> 00:14:10.825
Hook them right over your head,

00:14:10.825 --> 00:14:12.462
Wu-Tang up here again.

00:14:12.462 --> 00:14:13.926
Inhale, reach.

00:14:13.926 --> 00:14:16.227
Exhale, gentle tilt to the right.

00:14:16.227 --> 00:14:17.537
Go ahead and bump 
your left hip out

00:14:17.537 --> 00:14:20.336
all the way to the 
left side of your mat.

00:14:20.336 --> 00:14:21.691
Draw the right shoulder in,

00:14:21.691 --> 00:14:22.690
hug the lower ribs in.

00:14:22.690 --> 00:14:24.326
Take one more breath.

00:14:24.326 --> 00:14:27.356
And then exhale gently through center.

00:14:27.356 --> 00:14:30.920
Inhale, think up and over
as you send it to the left,

00:14:30.920 --> 00:14:35.147
and bump the right hip out past
the right edge of your mat.

00:14:35.147 --> 00:14:36.345
Draw the left shoulder in.

00:14:36.345 --> 00:14:38.306
Inhale, lift the chin.

00:14:38.306 --> 00:14:40.096
And exhale, back to center.

00:14:40.096 --> 00:14:40.746
Awesome work.

00:14:40.746 --> 00:14:42.900
Break free, inhale, reach.

00:14:42.900 --> 00:14:45.290
And exhale, Forward Fold.

00:14:45.290 --> 00:14:47.761
Down you go nice and slow.

00:14:49.764 --> 00:14:51.345
Great, on your next inhale,

00:14:51.345 --> 00:14:53.362
send it to a nice, flat back position,

00:14:53.362 --> 00:14:56.242
so palms on the tops of the thighs.

00:14:56.242 --> 00:14:58.336
Or palms on the tops of the shins

00:14:58.336 --> 00:14:59.542
or fingertips on the mat,

00:14:59.542 --> 00:15:01.282
so we have lots of 
different variations

00:15:01.282 --> 00:15:03.488
to play with here.

00:15:03.488 --> 00:15:05.812
Big inhale to find length.

00:15:05.812 --> 00:15:07.967
Remember the neck is
a nice, long extension

00:15:07.967 --> 00:15:08.865
of the spine here,

00:15:08.865 --> 00:15:11.219
so if it's clenching, 
looking forward,

00:15:11.219 --> 00:15:13.726
or maybe it's sagging, 
hanging low.

00:15:13.726 --> 00:15:15.457
See if you can soften your knees.

00:15:15.457 --> 00:15:17.442
Find that containment in the torso,

00:15:17.442 --> 00:15:19.767
and create like a figure
seven shape in the body

00:15:19.767 --> 00:15:22.821
as you pull the elbows
back wherever you are.

00:15:22.821 --> 00:15:24.307
Then one more breath here.

00:15:24.307 --> 00:15:26.653
Inhale, inflate.

00:15:26.653 --> 00:15:29.185
Then exhale, soften and bow.

00:15:30.375 --> 00:15:32.010
Careful not to grip in the toes.

00:15:32.010 --> 00:15:33.588
Inhale, reach for the sky.

00:15:33.588 --> 00:15:36.039
Press into the earth, root to rise.

00:15:36.039 --> 00:15:37.412
Reach up.

00:15:37.412 --> 00:15:39.686
Exhale, hands to heart.

00:15:39.686 --> 00:15:41.710
Namaste.

00:15:41.710 --> 00:15:43.671
Inhale, reach for the sky.

00:15:43.671 --> 00:15:44.892
(inhaling)

00:15:44.892 --> 00:15:45.670
Hook the thumbs.

00:15:45.670 --> 00:15:47.272
Exhale, tilt to the right.

00:15:49.042 --> 00:15:51.334
Inhale, up to center.

00:15:51.334 --> 00:15:52.994
Exhale, tilt to the left.

00:15:52.994 --> 00:15:54.655
(exhaling)

00:15:54.655 --> 00:15:56.305
Inhale, reach.

00:15:56.305 --> 00:15:59.381
Exhale, break free and
rain it all the way down,

00:15:59.381 --> 00:16:00.728
Forward Fold.

00:16:00.728 --> 00:16:02.354
Awesome, inhale.

00:16:02.354 --> 00:16:04.794
Explore this halfway lift position.

00:16:04.794 --> 00:16:06.655
Awaken the spine.

00:16:07.505 --> 00:16:09.493
Your exhale takes you down.

00:16:09.493 --> 00:16:10.549
Move with your breath.

00:16:10.549 --> 00:16:12.016
Careful not to clench in the toes.

00:16:12.016 --> 00:16:13.862
Inhale, reach for the sky.

00:16:13.862 --> 00:16:15.142
Spread the fingertips.

00:16:15.142 --> 00:16:16.740
Root to rise.

00:16:17.594 --> 00:16:20.083
Exhale, hands to heart.

00:16:21.308 --> 00:16:22.167
Soft knees.

00:16:22.167 --> 00:16:24.043
Inhale, reach it up.

00:16:25.150 --> 00:16:25.987
Hook the thumbs.

00:16:25.987 --> 00:16:28.658
Exhale, take it left hip to left.

00:16:28.658 --> 00:16:30.086
Tilt to the right.

00:16:30.086 --> 00:16:32.576
Inhale to center.

00:16:32.576 --> 00:16:33.667
Opposite side.

00:16:33.667 --> 00:16:35.602
Long in the side body.

00:16:36.489 --> 00:16:38.665
Inhale to center, smile.

00:16:38.665 --> 00:16:42.220
Exhale, enjoy this move
as you rain it down.

00:16:44.048 --> 00:16:45.469
Inhale, halfway lift.

00:16:45.469 --> 00:16:47.540
Flat back, your version.

00:16:47.540 --> 00:16:48.713
Explore.

00:16:48.713 --> 00:16:52.144
And then exhale, soften and bow.

00:16:52.144 --> 00:16:54.129
Great, fingertips are gonna
come on the mat and here

00:16:54.129 --> 00:16:56.077
I'm gonna just gently
walk the feet together

00:16:56.077 --> 00:16:57.392
just a little bit closer.

00:16:57.392 --> 00:16:58.680
And then plant the palms,

00:16:58.680 --> 00:17:00.729
step the right toes back.

00:17:00.729 --> 00:17:02.832
Nice and rooted in the palms here.

00:17:02.832 --> 00:17:04.827
Step the left toes back.

00:17:04.827 --> 00:17:07.473
So we're coming into the top
of a push-up, Plank Pose.

00:17:07.473 --> 00:17:10.178
Really strong here, waking
up the body nice and slow.

00:17:10.178 --> 00:17:12.420
If you ever need to lower
your knees, please do.

00:17:12.420 --> 00:17:14.790
We're really gonna give
the wrists some love today

00:17:14.790 --> 00:17:16.265
so careful not to collapse here.

00:17:16.265 --> 00:17:19.246
See if you can draw the
shoulders down the back body.

00:17:19.246 --> 00:17:21.523
Keep that awareness that
we've been talking about

00:17:21.523 --> 00:17:23.903
in the spine, crown to tail.

00:17:23.903 --> 00:17:25.446
Press away from your yoga mat,

00:17:25.446 --> 00:17:27.270
so if you have to lower
your knees to do that,

00:17:27.270 --> 00:17:29.029
press away so that 
you're not putting

00:17:29.029 --> 00:17:31.170
all this undue pressure 
into your wrists.

00:17:31.170 --> 00:17:33.696
One more big breath here, 
you got it.

00:17:33.696 --> 00:17:37.328
Then on your exhale, send it
back, Downward Facing Dog.

00:17:39.226 --> 00:17:40.646
Press into the fleshy part

00:17:40.646 --> 00:17:43.554
between the index finger and thumb.

00:17:43.554 --> 00:17:46.495
Hips up high, heart melts back.

00:17:49.101 --> 00:17:51.114
Great, then walk the two big toes together

00:17:51.114 --> 00:17:52.617
just to the center line.

00:17:52.617 --> 00:17:54.249
Anchor down through the left heel

00:17:54.249 --> 00:17:56.519
and inhale, 
lift the right leg up high.

00:17:56.519 --> 00:17:57.675
Keep the hips leveled.

00:17:57.675 --> 00:17:59.282
Press away from your yoga mat.

00:17:59.282 --> 00:18:02.110
Starting to work up a little
bit of heat in the body

00:18:02.110 --> 00:18:03.720
from the inside out.

00:18:03.720 --> 00:18:04.740
Inhale in.

00:18:04.740 --> 00:18:06.401
Exhale, nose to knee.

00:18:06.401 --> 00:18:07.427
Draw the navel up.

00:18:07.427 --> 00:18:09.025
Round through the spine.

00:18:09.025 --> 00:18:11.288
Then step it up, nice, low lunge.

00:18:11.288 --> 00:18:12.693
Lower the back knee,

00:18:12.693 --> 00:18:16.216
and take your time getting
into these shapes today.

00:18:16.216 --> 00:18:18.911
So we're not here to
really come into the pose

00:18:18.911 --> 00:18:20.019
and then be in the pose.

00:18:20.019 --> 00:18:22.525
We're just moving 
in and out of shapes,

00:18:22.525 --> 00:18:26.229
which allows the 
body opportunity to open

00:18:26.229 --> 00:18:29.996
and strengthen, so take your time.

00:18:29.996 --> 00:18:31.993
Just kind of getting into the pose,

00:18:31.993 --> 00:18:33.507
there's really no point in that

00:18:33.507 --> 00:18:34.912
so feel your way through.

00:18:34.912 --> 00:18:36.793
And if that means 
moving at a slower tempo

00:18:36.793 --> 00:18:38.548
than I am, please do.

00:18:38.548 --> 00:18:40.033
So back knee is lowered.

00:18:40.033 --> 00:18:42.734
Front knee is over front ankle.

00:18:42.734 --> 00:18:44.486
Fingertips are light here

00:18:44.486 --> 00:18:46.886
so note if you're just crashing
into your fingertips here.

00:18:46.886 --> 00:18:49.955
Start to waken up through
your center, your core.

00:18:49.955 --> 00:18:52.109
If it feels good, you might
walk that left knee back

00:18:52.109 --> 00:18:54.466
just a hair, but only if it feels good.

00:18:54.466 --> 00:18:56.259
Big breath in here.

00:18:56.259 --> 00:18:58.245
Big breath out.

00:18:59.690 --> 00:19:01.158
Then with the back toes curled

00:19:01.158 --> 00:19:03.225
or the top of the 
foot rooted strong

00:19:03.225 --> 00:19:04.769
in the left foot there,

00:19:04.769 --> 00:19:07.079
we're gonna 
interlace the fingertips

00:19:07.079 --> 00:19:08.763
and slowly lift the heart,

00:19:08.763 --> 00:19:10.532
press up through that front leg.

00:19:10.532 --> 00:19:11.821
Lengthen the tailbone down here.

00:19:11.821 --> 00:19:13.797
Draw the navel in, 
Uddiyana Bandha.

00:19:13.797 --> 00:19:16.367
Also that Mula Bandha,
lifting up once again.

00:19:16.367 --> 00:19:18.551
Now you could stay 
here nice and tall

00:19:18.551 --> 00:19:20.216
or you can begin 
to sink a little deeper,

00:19:20.216 --> 00:19:22.120
but as you sink, especially
if you're flexible

00:19:22.120 --> 00:19:24.802
and really bendy, see if
you can really tug back

00:19:24.802 --> 00:19:26.590
through the top of 
that right thighbone.

00:19:26.590 --> 00:19:28.333
Pull the right hip crease back

00:19:28.333 --> 00:19:33.076
so that you are not harming

00:19:33.076 --> 00:19:37.930
your lower back body, but
finding strength and opening.

00:19:37.930 --> 00:19:38.656
Right?

00:19:40.472 --> 00:19:41.854
So if we just come here,

00:19:41.854 --> 00:19:43.178
there's just a lot of pressure.

00:19:43.178 --> 00:19:44.056
There's no engagement.

00:19:44.056 --> 00:19:47.059
No support, so find support.

00:19:49.469 --> 00:19:51.605
Couple more deep breaths here.

00:19:51.605 --> 00:19:55.873
(deep breathing)

00:19:58.978 --> 00:20:00.677
And then connect to your foundation.

00:20:00.677 --> 00:20:02.526
Hug the inner thighs to the mid line.

00:20:02.526 --> 00:20:05.213
And reach the fingertips
all the way up and overhead.

00:20:05.213 --> 00:20:08.429
Right hand grabs the left wrist here,

00:20:08.429 --> 00:20:09.984
and we squeeze the inner
thighs to the mid line,

00:20:09.984 --> 00:20:11.931
almost a scissoring
effect, so we're drawing up

00:20:11.931 --> 00:20:15.045
from the pelvic floor, and we
take the left fingertips up

00:20:15.045 --> 00:20:16.441
and over to the right.

00:20:16.441 --> 00:20:18.102
Big side body stretch.

00:20:18.102 --> 00:20:19.481
Lift your chin slightly.

00:20:19.481 --> 00:20:21.370
Lift your heart, lengthen.

00:20:21.370 --> 00:20:23.866
Draw the shoulder blades together.

00:20:23.866 --> 00:20:25.934
Big breath in, you got this.

00:20:25.934 --> 00:20:27.840
Exhale, release.

00:20:27.840 --> 00:20:32.141
Great, take the right hand to the arch

00:20:32.141 --> 00:20:34.459
of the right foot, so right
to the side of the arch

00:20:34.459 --> 00:20:35.643
of the right foot.

00:20:35.643 --> 00:20:38.180
And then we're gonna
slowly spin the left toes

00:20:38.180 --> 00:20:40.132
towards the left side of the mat.

00:20:40.132 --> 00:20:41.149
Right side of the mat, excuse me,

00:20:41.149 --> 00:20:43.886
and then open left fingertips
up towards the sky.

00:20:43.886 --> 00:20:44.804
Whoa.

00:20:44.804 --> 00:20:46.666
If this is too much,
you can be right elbow

00:20:46.666 --> 00:20:48.372
on the top of the right thigh.

00:20:48.372 --> 00:20:50.809
Finding opening through your arms here.

00:20:50.809 --> 00:20:54.280
If you're here, press the
right arm into the right leg,

00:20:54.280 --> 00:20:57.203
and squeeze the right leg
into to the right arm.

00:20:57.203 --> 00:20:58.666
Big breath.

00:20:58.666 --> 00:21:01.348
(deep breathing)

00:21:01.348 --> 00:21:04.048
Inhale, maybe you 
dial your gaze, look up.

00:21:04.048 --> 00:21:06.588
And then exhale, rain it down.

00:21:06.588 --> 00:21:09.212
Nice and easy, we come
into a Lizard Pose here,

00:21:09.212 --> 00:21:10.722
so bring the left toes back,

00:21:10.722 --> 00:21:11.905
opening the hips.

00:21:11.905 --> 00:21:14.536
You can walk your right
toes out a little bit.

00:21:14.536 --> 00:21:17.129
And breathe here, strong breaths.

00:21:17.129 --> 00:21:20.149
(deep breathing)

00:21:20.149 --> 00:21:23.063
So opening and strengthening today.

00:21:23.063 --> 00:21:25.083
Using the breath to 
move parts of the body

00:21:25.083 --> 00:21:28.079
that your poses, your
shapes just simply cannot.

00:21:28.079 --> 00:21:29.703
So deep breaths.

00:21:29.703 --> 00:21:31.352
If you want to take it
down a little further

00:21:31.352 --> 00:21:33.117
you can come into the forearms here,

00:21:33.117 --> 00:21:34.753
interlace the fingers.

00:21:34.753 --> 00:21:38.434
(deep breathing)

00:21:38.434 --> 00:21:40.546
And if you're already like goin',

00:21:40.546 --> 00:21:42.879
rarin' to go today, you might
curl the back toes under,

00:21:42.879 --> 00:21:45.388
and find that lift for a little more heat,

00:21:45.388 --> 00:21:46.804
a little strengthening.

00:21:46.804 --> 00:21:50.603
So we have lots of different
stages here to work with,

00:21:50.603 --> 00:21:52.539
Kramas, different stages.

00:21:52.539 --> 00:21:56.075
(deep breathing)

00:22:00.039 --> 00:22:01.712
Great, then if the back knee is lifted,

00:22:01.712 --> 00:22:03.058
go ahead and lower it.

00:22:03.058 --> 00:22:04.941
Walk your right foot 
back to the center.

00:22:04.941 --> 00:22:07.843
Allow your hands to frame 
your right foot,

00:22:07.843 --> 00:22:09.410
and then we'll plant the palms,

00:22:09.410 --> 00:22:10.524
curl the back toes under,

00:22:10.524 --> 00:22:13.855
and return to that top
of a push-up plank pose.

00:22:13.855 --> 00:22:16.443
Inhale, rock on the toes, front, back.

00:22:16.443 --> 00:22:18.444
And the next time 
you're looking forward,

00:22:18.444 --> 00:22:20.009
hug the elbows into the side body,

00:22:20.009 --> 00:22:21.948
and slowly lower all the way down,

00:22:21.948 --> 00:22:23.853
belly to the mat.

00:22:23.853 --> 00:22:25.418
Zip the legs up once again.

00:22:25.418 --> 00:22:28.769
Press into the earth, inhale, Cobra.

00:22:29.656 --> 00:22:32.059
Exhale to release.

00:22:32.059 --> 00:22:33.429
Curl the toes under.

00:22:33.429 --> 00:22:35.009
Come back to all fours

00:22:35.009 --> 00:22:37.653
or lift the knees, spike the heels,

00:22:37.653 --> 00:22:39.188
and inhale, come back to plank.

00:22:39.188 --> 00:22:40.303
So you have options.

00:22:40.303 --> 00:22:41.647
Big breath in.

00:22:41.647 --> 00:22:43.783
Exhale, Downward Facing Dog.

00:22:43.783 --> 00:22:45.746
(exhaling breath)

00:22:45.746 --> 00:22:47.162
Awesome.

00:22:47.162 --> 00:22:49.359
One more big breath in here.

00:22:49.359 --> 00:22:52.296
And then exhale out through the mouth.

00:22:52.296 --> 00:22:55.024
Walk the big toes together.

00:22:55.024 --> 00:22:56.720
Anchor the right heel to the earth,

00:22:56.720 --> 00:22:58.962
and inhale, lift the left leg up high.

00:22:58.962 --> 00:23:00.504
Press away from your yoga mat.

00:23:00.504 --> 00:23:01.793
Level the hips.

00:23:01.793 --> 00:23:04.265
Draw the shoulders away from the ears.

00:23:05.145 --> 00:23:06.181
Here we go.

00:23:06.181 --> 00:23:07.216
Connect to your power.

00:23:07.216 --> 00:23:08.097
Cultivate strength.

00:23:08.097 --> 00:23:09.029
Bend the left knee.

00:23:09.029 --> 00:23:10.839
Squeeze it up towards your nose.

00:23:10.839 --> 00:23:12.509
Hollow through the upper back body.

00:23:12.509 --> 00:23:14.527
Press away from your yoga mat.

00:23:14.527 --> 00:23:15.435
And then step it up.

00:23:15.435 --> 00:23:16.816
Pshuuueew.

00:23:16.816 --> 00:23:17.699
Awesome, again,

00:23:17.699 --> 00:23:18.708
honor where you're at today.

00:23:18.708 --> 00:23:20.020
Take your time.

00:23:20.020 --> 00:23:22.871
Lower that back knee
whenever you're ready.

00:23:23.887 --> 00:23:26.052
So there's no rushing.

00:23:28.216 --> 00:23:32.870
Breathing into the muscles that are tight.

00:23:32.870 --> 00:23:36.102
Using the breath to stir
and to move the energy

00:23:36.102 --> 00:23:38.214
or the Shakti in the body.

00:23:38.214 --> 00:23:41.800
Moving throughout all those meridians.

00:23:41.800 --> 00:23:44.112
Acknowledging that it's all connected.

00:23:44.112 --> 00:23:45.564
Right, the mind and body.

00:23:45.564 --> 00:23:48.978
People are startin' to catch on I tell ya.

00:23:48.978 --> 00:23:52.042
The mind and the body doing a tango.

00:23:52.042 --> 00:23:53.447
Front knee over front ankle here,

00:23:53.447 --> 00:23:55.456
so, notice where you're at,

00:23:55.456 --> 00:23:56.976
and then again, notice if you are crashing

00:23:56.976 --> 00:23:59.321
onto your fingertips like I just was.

00:23:59.321 --> 00:24:03.673
See if you can begin
to wake up your center.

00:24:03.673 --> 00:24:05.609
The middle, your core.

00:24:09.027 --> 00:24:11.582
Wow, there's a little moth in here.

00:24:11.582 --> 00:24:13.660
Alright, with the 
back toes curled under

00:24:13.660 --> 00:24:15.528
or flipped, so yogi's choice,

00:24:15.528 --> 00:24:17.909
just find a connection,
a root in the back.

00:24:17.909 --> 00:24:19.307
Wassup?

00:24:21.472 --> 00:24:24.003
We have a no kill policy
here, don't worry.

00:24:24.003 --> 00:24:26.266
But wouldn't that be funny if
I was teaching a yoga video

00:24:26.266 --> 00:24:27.601
and I was like aughhhh!

00:24:27.601 --> 00:24:29.112
OK, you're like, "I'm
in a crescent lunge."

00:24:29.112 --> 00:24:32.234
Interlace the fingertips, hug
energy through the mid line.

00:24:32.234 --> 00:24:34.350
So if you just kind of
come into it really low,

00:24:34.350 --> 00:24:36.438
this is really pullin' on some muscles

00:24:36.438 --> 00:24:38.260
in a not so good way, not great.

00:24:38.260 --> 00:24:40.025
So cultivate your energy.

00:24:40.025 --> 00:24:41.022
Hug muscle to bone,

00:24:41.022 --> 00:24:42.914
and press all the way up.

00:24:42.914 --> 00:24:44.644
Find that stabilization,

00:24:44.644 --> 00:24:46.929
and then we can begin to play.

00:24:46.929 --> 00:24:50.658
So for this shape, it's tugging
the left thighbone back,

00:24:50.658 --> 00:24:51.910
left hip crease.

00:24:51.910 --> 00:24:54.036
Use a blanket to pillow
the knee if you need to.

00:24:54.036 --> 00:24:56.597
You can also always 
double up on the mat.

00:24:58.116 --> 00:25:00.707
⍠Return to the breath âŤ

00:25:01.574 --> 00:25:04.196
Keep making that terrible joke.

00:25:04.196 --> 00:25:05.555
Hug the lower ribs in.

00:25:05.555 --> 00:25:07.624
You might just stay here.

00:25:07.624 --> 00:25:10.819
Or we'll reach the fingertips
forward, up, and back.

00:25:10.819 --> 00:25:13.699
(deep breathing)

00:25:13.699 --> 00:25:15.435
Remember that 
big beach ball overhead.

00:25:15.435 --> 00:25:16.660
Find Uddiyana Bandha here,

00:25:16.660 --> 00:25:20.135
so draw the navel inward and upward.

00:25:23.376 --> 00:25:26.037
Then left fingertips grab the right wrist.

00:25:26.037 --> 00:25:27.114
Think up and over.

00:25:27.114 --> 00:25:30.275
Keep your heart lifted as you
send it gently to the left.

00:25:30.275 --> 00:25:32.215
Big side body stretch here.

00:25:32.215 --> 00:25:35.024
Strengthening, lifting up
through the plumb line.

00:25:35.024 --> 00:25:37.362
(inhaling and exhaling)

00:25:37.362 --> 00:25:39.358
Inhale, lift the chin slightly.

00:25:39.358 --> 00:25:41.946
Think Upward Facing Dog in the torso.

00:25:41.946 --> 00:25:44.222
And then exhale, back to center.

00:25:45.226 --> 00:25:46.386
Awesome.

00:25:46.386 --> 00:25:48.223
So left elbow's gonna come to the top

00:25:48.223 --> 00:25:49.545
of the left thigh here.

00:25:49.545 --> 00:25:52.547
Or left palm in line with
the arch of the left foot.

00:25:52.547 --> 00:25:55.045
Gently spin your right
toes to the left side

00:25:55.045 --> 00:25:55.999
of your yoga mat now.

00:25:55.999 --> 00:25:58.008
Big stretch here, big opening.

00:25:58.008 --> 00:25:59.545
So stay connected through your center

00:25:59.545 --> 00:26:01.904
as you open right fingertips
up towards the sky.

00:26:01.904 --> 00:26:03.413
If you have a block, sometimes it's nice

00:26:03.413 --> 00:26:05.347
to bring the earth up to you too.

00:26:05.347 --> 00:26:06.883
Your body will tell you what it needs.

00:26:06.883 --> 00:26:08.592
You just need to listen.

00:26:08.592 --> 00:26:10.804
Big breaths here, you got it.

00:26:10.804 --> 00:26:12.689
Again, we can also be here.

00:26:13.909 --> 00:26:15.102
Exploring.

00:26:15.102 --> 00:26:17.865
Lengthen tailbone down so
if the pelvis is poking out,

00:26:17.865 --> 00:26:20.053
see if you can find your alignment again.

00:26:20.053 --> 00:26:21.745
Head in line with the heart,

00:26:21.745 --> 00:26:24.701
in line with the pelvis or the tailbone.

00:26:24.701 --> 00:26:26.920
One more big breath here, you got it.

00:26:28.809 --> 00:26:31.654
And then rain your right fingertips down.

00:26:31.654 --> 00:26:33.925
One of my best friends
just name her baby Rain,

00:26:33.925 --> 00:26:35.027
so every time I say that,

00:26:35.027 --> 00:26:36.536
I kind of get a little tickled.

00:26:36.536 --> 00:26:37.999
So right toes are gonna come back.

00:26:37.999 --> 00:26:41.068
We come into our Lizard Pose
or our Lizard variation.

00:26:41.068 --> 00:26:43.193
It's going to feel different for everyone

00:26:43.193 --> 00:26:44.989
so it should look
different for everyone too.

00:26:44.989 --> 00:26:46.499
So if yours doesn't look like mine,

00:26:46.499 --> 00:26:48.710
stay present in your body.

00:26:50.450 --> 00:26:51.758
So you might be here

00:26:51.758 --> 00:26:53.473
walking the left foot out a little bit.

00:26:53.473 --> 00:26:56.187
Maybe turning the left toes out a hair.

00:26:58.156 --> 00:27:00.203
Or you might come onto the forearms.

00:27:00.203 --> 00:27:04.552
(deep breathing)

00:27:04.552 --> 00:27:07.546
Send your gaze down or slightly ahead.

00:27:07.546 --> 00:27:10.150
Draw the shoulders away from
the ears wherever you are,

00:27:10.150 --> 00:27:11.754
and if you'd like, you
want a little more heat,

00:27:11.754 --> 00:27:14.351
you can curl the back toes under and lift.

00:27:14.351 --> 00:27:15.988
If you're lifting that back leg,

00:27:15.988 --> 00:27:18.590
really reach the heel towards
the back edge of the mat.

00:27:18.590 --> 00:27:20.624
And try to press into
your pinky toe as well

00:27:20.624 --> 00:27:23.123
so it's not dialing in, but really strong,

00:27:23.123 --> 00:27:25.323
again, that attention to detail.

00:27:25.323 --> 00:27:29.310
(deep breathing)

00:27:29.310 --> 00:27:32.909
So big opening here, big
strength is required.

00:27:32.909 --> 00:27:34.244
Draw the navel in.

00:27:34.244 --> 00:27:35.108
You're doin' awesome.

00:27:35.108 --> 00:27:36.422
Take two more breaths.

00:27:36.422 --> 00:27:40.932
(deep breathing)

00:27:42.970 --> 00:27:44.504
Beautiful, if the back knee is lifted,

00:27:44.504 --> 00:27:45.638
go ahead and lower it,

00:27:45.638 --> 00:27:46.719
and slowly we'll come out,

00:27:46.719 --> 00:27:48.347
pressing into the palms.

00:27:48.347 --> 00:27:50.594
Walkin' that left foot
back into the center.

00:27:50.594 --> 00:27:52.612
Framing the left foot.

00:27:52.612 --> 00:27:54.614
And then we have a little
Vinyasa coming up here

00:27:54.614 --> 00:27:56.138
so press into the palms,

00:27:56.138 --> 00:27:57.634
lift the back knee if you like.

00:27:57.634 --> 00:27:59.721
Stepping back, plank.

00:27:59.721 --> 00:28:02.130
And then lower, belly to
Cobra like we did before,

00:28:02.130 --> 00:28:04.338
or this time, moving your gaze forward.

00:28:04.338 --> 00:28:05.787
Coming onto the tippy toes,

00:28:05.787 --> 00:28:09.231
and moving Chaturanga
to Upward Facing Dog.

00:28:09.231 --> 00:28:12.973
Big breath in in Cobra or Up Dog.

00:28:12.973 --> 00:28:15.315
And then big breath out as
you send the hips up high

00:28:15.315 --> 00:28:18.031
and back, Down Dog.

00:28:18.031 --> 00:28:19.738
(exhaling)

00:28:19.738 --> 00:28:22.521
Inhale, lots of love in.

00:28:22.521 --> 00:28:25.837
Exhale, lots of love out.

00:28:25.837 --> 00:28:27.057
Bend the knees generously.

00:28:27.057 --> 00:28:28.728
Inhale, look forward.

00:28:28.728 --> 00:28:32.596
On an exhale, hop, jump,
or step to the top.

00:28:34.599 --> 00:28:36.230
Forward Fold.

00:28:37.826 --> 00:28:39.347
Inhale, lift and lengthen.

00:28:39.347 --> 00:28:40.902
Find that flat back position.

00:28:40.902 --> 00:28:43.911
Lengthen through the crown of the head.

00:28:43.911 --> 00:28:46.664
And exhale, soften and bow.

00:28:47.510 --> 00:28:48.410
Root to rise.

00:28:48.410 --> 00:28:50.198
Stretch through the fingertips.

00:28:50.198 --> 00:28:51.870
Inhale, reach for the sky.

00:28:51.870 --> 00:28:53.413
Big stretch here.

00:28:54.417 --> 00:28:58.070
And exhale, hands to heart, Namaste.

00:28:59.977 --> 00:29:01.007
Soft knees.

00:29:01.007 --> 00:29:03.892
Inhale, reach for the sky.

00:29:03.892 --> 00:29:05.259
Hook the thumbs, Wu-Tang.

00:29:05.259 --> 00:29:06.818
Inhale, lift the heart.

00:29:06.818 --> 00:29:08.721
Exhale, send it to the right.

00:29:08.721 --> 00:29:10.327
You know what I want to say here, right?

00:29:10.327 --> 00:29:12.504
Wu-Tang fans.

00:29:12.504 --> 00:29:13.620
I know you know.

00:29:13.620 --> 00:29:14.605
Can't say it.

00:29:14.605 --> 00:29:16.428
Can't say it on this show.

00:29:16.428 --> 00:29:17.092
Not today.

00:29:17.092 --> 00:29:18.565
Inhale, lift the heart.

00:29:18.565 --> 00:29:19.922
Hope you went to both sides.

00:29:19.922 --> 00:29:21.989
Rain it down, Forward Fold.

00:29:21.989 --> 00:29:23.986
So have a little fun here.

00:29:23.986 --> 00:29:26.586
Inhale, lift to lengthen.

00:29:26.586 --> 00:29:28.130
Yoga is not so serious.

00:29:28.130 --> 00:29:29.714
It should be fun, an exploration,

00:29:29.714 --> 00:29:31.374
a celebration of your body.

00:29:31.374 --> 00:29:32.269
Plant the palms.

00:29:32.269 --> 00:29:33.428
Step the right toes back

00:29:33.428 --> 00:29:35.458
followed by the left.

00:29:35.458 --> 00:29:37.466
Last one, so last Vinyasa here.

00:29:37.466 --> 00:29:39.765
You can skip it, send
it straight to Down Dog.

00:29:39.765 --> 00:29:42.668
Or move belly to 
Cobra or Chaturanga

00:29:42.668 --> 00:29:44.246
to Upward Facing Dog.

00:29:44.246 --> 00:29:46.649
Just stirring up the energy.

00:29:46.649 --> 00:29:50.505
Making sure all the juices are flowin'.

00:29:50.505 --> 00:29:52.229
We'll meet in Downward Facing Dog.

00:29:52.229 --> 00:29:55.580
(deep breathing)

00:29:55.580 --> 00:29:57.239
And we'll drop the left heel

00:29:57.239 --> 00:29:59.067
and inhale, lift the right leg high.

00:29:59.067 --> 00:30:01.309
Exhale, nose to knee.

00:30:02.175 --> 00:30:04.181
And then step it up, nice Warrior One

00:30:04.181 --> 00:30:06.016
as you pivot on the back foot

00:30:06.016 --> 00:30:07.293
and tuck the chin into the chest,

00:30:07.293 --> 00:30:08.888
maybe you roll up 
into this Warrior One

00:30:08.888 --> 00:30:12.076
so you keep nice, strong legs.

00:30:12.076 --> 00:30:13.467
Now really press through the knife edge

00:30:13.467 --> 00:30:14.587
of that back foot.

00:30:14.587 --> 00:30:16.515
Keep the left inner thigh engaged.

00:30:16.515 --> 00:30:19.312
Inhale, reaching all the way up.

00:30:19.312 --> 00:30:21.809
Then exhale, taking that
side body stretch again.

00:30:21.809 --> 00:30:25.872
Grab the left wrist up
and over to the right.

00:30:25.872 --> 00:30:27.429
Inhale to center.

00:30:27.429 --> 00:30:29.559
Exhale, Warrior Two.

00:30:30.517 --> 00:30:33.745
Now we're gonna pause here
and connect to the breath.

00:30:33.745 --> 00:30:35.471
Pull the pinkies back.

00:30:36.372 --> 00:30:38.288
Find a nice, wide stance.

00:30:38.288 --> 00:30:40.208
Inhale in deeply.

00:30:41.061 --> 00:30:43.063
Exhale completely.

00:30:44.882 --> 00:30:46.686
Inhale in deeply.

00:30:47.771 --> 00:30:48.655
Stick with it.

00:30:48.655 --> 00:30:51.045
Exhale completely.

00:30:51.045 --> 00:30:52.896
Great, and then nothin' fancy here.

00:30:52.896 --> 00:30:54.756
We're just gonna reach
the right fingertips up.

00:30:54.756 --> 00:30:55.764
Find a big stretch here.

00:30:55.764 --> 00:30:57.368
Straighten through that right leg.

00:30:57.368 --> 00:30:58.968
And then bend the right knee

00:30:58.968 --> 00:31:01.743
and send it all the way
back down, beautiful.

00:31:01.743 --> 00:31:02.766
Plant the palms.

00:31:02.766 --> 00:31:05.339
Step it back to 
Downward Facing Dog.

00:31:06.331 --> 00:31:08.225
Big breath in.

00:31:08.225 --> 00:31:10.210
Big breath out.

00:31:10.210 --> 00:31:11.197
Drop the right heel.

00:31:11.197 --> 00:31:13.001
Inhale, lift the left leg up high.

00:31:13.001 --> 00:31:14.387
Exhale, nose to knee.

00:31:14.387 --> 00:31:15.877
We're almost there so stick with it.

00:31:15.877 --> 00:31:16.915
Stay focused.

00:31:16.915 --> 00:31:18.273
Step it up.

00:31:18.273 --> 00:31:19.640
Make your way to Warrior One

00:31:19.640 --> 00:31:20.948
so you pivot on the back foot.

00:31:20.948 --> 00:31:22.136
Front knee over front ankle,

00:31:22.136 --> 00:31:25.244
and we roll it up, strong legs.

00:31:25.244 --> 00:31:26.809
Pull the left hip crease back.

00:31:26.809 --> 00:31:28.505
Lengthen tailbone down.

00:31:28.505 --> 00:31:31.597
Inhale, reach for the sky.

00:31:31.597 --> 00:31:33.676
And exhale, side body stretch to the left.

00:31:33.676 --> 00:31:35.192
Hug the inner thighs to the mid line.

00:31:35.192 --> 00:31:36.993
Doesn't have to be a big move, right?

00:31:36.993 --> 00:31:39.261
Sensation over shape.

00:31:39.261 --> 00:31:39.965
Great.

00:31:39.965 --> 00:31:41.597
And then we open up Warrior Two.

00:31:41.597 --> 00:31:43.018
Should feel good.

00:31:44.558 --> 00:31:46.546
Now the body might be
kind of trembling here,

00:31:46.546 --> 00:31:49.080
waking up, that's the energy moving.

00:31:50.012 --> 00:31:51.304
That's what we want.

00:31:51.304 --> 00:31:53.090
We don't want to be stagnant.

00:31:53.090 --> 00:31:55.393
We want to be alive and well,

00:31:55.393 --> 00:31:58.180
so take a couple solid breaths here.

00:31:58.180 --> 00:31:59.508
(exhaling)

00:31:59.508 --> 00:32:02.270
You might quietly say
the mantra to yourself.

00:32:02.270 --> 00:32:05.568
I am strong or I am supported here

00:32:05.568 --> 00:32:08.691
as you inhale in deeply.

00:32:08.691 --> 00:32:11.210
And exhale, completely
press into the outer edge

00:32:11.210 --> 00:32:12.395
of that back foot.

00:32:12.395 --> 00:32:14.256
Find stability.

00:32:14.256 --> 00:32:16.342
Cultivate strength.

00:32:17.392 --> 00:32:18.878
And then see if you can marry a little bit

00:32:18.878 --> 00:32:21.919
of softness, a little
ease with the effort.

00:32:22.826 --> 00:32:24.275
One more big breath here.

00:32:24.275 --> 00:32:27.941
(inhaling and exhaling)

00:32:27.941 --> 00:32:29.850
Great, and then nothin'
fancy, nice and slow,

00:32:29.850 --> 00:32:31.955
reach the left fingertips up.

00:32:31.955 --> 00:32:33.036
Straighten through the left leg.

00:32:33.036 --> 00:32:34.556
Big stretch here.

00:32:35.468 --> 00:32:37.372
And then soften through the left knee

00:32:37.372 --> 00:32:39.400
and rain it down.

00:32:39.400 --> 00:32:40.871
Plant the palms.

00:32:40.871 --> 00:32:42.110
One last Downward Dog.

00:32:42.110 --> 00:32:43.291
You got this.

00:32:45.061 --> 00:32:45.885
Hips up high.

00:32:45.885 --> 00:32:47.435
Heart melts back.

00:32:49.902 --> 00:32:51.659
Stay here for three breaths.

00:32:51.659 --> 00:32:55.590
(deep breathing)

00:33:03.722 --> 00:33:06.255
And then slowly lower to the knees.

00:33:06.255 --> 00:33:08.741
We'll send it back, Child's Pose.

00:33:08.741 --> 00:33:11.177
Fingertips swim around and back

00:33:11.177 --> 00:33:12.600
towards the toes.

00:33:12.600 --> 00:33:14.533
Take a rest.

00:33:17.210 --> 00:33:19.371
Listen to the sound of your breath.

00:33:20.503 --> 00:33:22.773
Allow the shoulders to grow heavy.

00:33:24.292 --> 00:33:26.063
Breathe into your belly.

00:33:28.340 --> 00:33:30.072
And then just find a little softness

00:33:30.072 --> 00:33:32.368
in the fingertips here.

00:33:33.581 --> 00:33:35.491
Soften your forehead.

00:33:37.215 --> 00:33:39.405
Maybe part the lips a little.

00:33:43.540 --> 00:33:46.063
You might take notice of any sounds

00:33:47.733 --> 00:33:51.562
outside where you are or
maybe inside where you are.

00:33:51.562 --> 00:33:53.836
Any children or pets crawling around

00:33:53.836 --> 00:33:56.324
or just the birds outside.

00:34:02.134 --> 00:34:06.258
Take a moment here to
honor and acknowledge

00:34:06.258 --> 00:34:09.110
and appreciate yourself

00:34:09.994 --> 00:34:13.101
for rolling out the mat
today, for showin' up.

00:34:17.996 --> 00:34:19.735
Then press into 
the tops of the feet

00:34:19.735 --> 00:34:21.838
so that your calves 
kind of activate.

00:34:21.838 --> 00:34:23.938
They do a little 
jump here and engage.

00:34:23.938 --> 00:34:26.155
And slowly we'll roll up,

00:34:26.155 --> 00:34:28.371
tucking the chin into the chest.

00:34:28.371 --> 00:34:31.251
Use your fingertips to 
protect the knees

00:34:31.251 --> 00:34:36.206
and the joints, and slowly
slide onto your side.

00:34:37.255 --> 00:34:38.652
Say that five times fast.

00:34:38.652 --> 00:34:40.425
Slide onto your side.

00:34:40.425 --> 00:34:43.054
Send the legs out nice and long.

00:34:44.847 --> 00:34:47.099
So go ahead and 
remove the fleshy part.

00:34:47.099 --> 00:34:47.969
Remove?

00:34:47.969 --> 00:34:49.656
Move the fleshy part of
the buttocks to the side

00:34:49.656 --> 00:34:50.835
if it feels good, just so you have

00:34:50.835 --> 00:34:52.503
a nice place to root down.

00:34:52.503 --> 00:34:54.547
And then inhale, sit up nice and tall,

00:34:54.547 --> 00:34:57.276
fingertips are gonna
reach up and overhead.

00:34:57.276 --> 00:34:58.858
Then think up and over
as if you're holding

00:34:58.858 --> 00:35:01.756
that big beach ball and
taking it over to pass

00:35:01.756 --> 00:35:04.315
to an imaginary friend.

00:35:04.315 --> 00:35:06.540
Paschimottanasana.

00:35:06.540 --> 00:35:09.337
Softening through the knees
or deep bend in the knees,

00:35:09.337 --> 00:35:10.625
whatever feels good.

00:35:10.625 --> 00:35:15.102
Eventually we round the head down.

00:35:16.548 --> 00:35:18.074
Chin to chest.

00:35:20.168 --> 00:35:21.781
So see if you can keep a little awareness

00:35:21.781 --> 00:35:24.072
in the shoulders here my friends.

00:35:24.072 --> 00:35:26.020
And you can work to straighten the legs,

00:35:26.020 --> 00:35:27.494
allowing the hands to rest

00:35:27.494 --> 00:35:29.782
wherever they gently do.

00:35:29.782 --> 00:35:33.243
So if you're not ready 
to clasp the heels

00:35:33.243 --> 00:35:36.401
or the feet, then you know,

00:35:36.401 --> 00:35:37.784
right, what's the mantra?

00:35:37.784 --> 00:35:39.053
Be here now.

00:35:39.053 --> 00:35:40.250
Be in the moment.

00:35:40.250 --> 00:35:41.908
Accept where you are today.

00:35:41.908 --> 00:35:43.946
And breathe deep.

00:35:45.577 --> 00:35:47.516
I feel like that is
actually way more valuable

00:35:47.516 --> 00:35:49.937
than coming into any
sort of pose or shape,

00:35:49.937 --> 00:35:53.774
mastering any Asana.

00:35:55.185 --> 00:35:59.206
Take one more super loving
breath here, you got it.

00:36:01.696 --> 00:36:05.049
And then slowly release.

00:36:05.049 --> 00:36:07.483
We'll come to lie flat on the back.

00:36:09.900 --> 00:36:12.546
Takin' your time getting there.

00:36:13.626 --> 00:36:15.627
So knees are gonna come
up to the sky here,

00:36:15.627 --> 00:36:17.148
and we're gonna walk the heels up

00:36:17.148 --> 00:36:20.323
towards the hips for a Bridge Pose.

00:36:20.323 --> 00:36:21.996
Palms pressing into the earth

00:36:21.996 --> 00:36:24.712
or you can grab the
outer edge of your mat.

00:36:24.712 --> 00:36:26.296
Go ahead and snuggle your shoulder blades

00:36:26.296 --> 00:36:28.299
underneath your heart space just a little

00:36:28.299 --> 00:36:30.524
and then squeeze the
inner thighs together.

00:36:30.524 --> 00:36:32.967
So imagine maybe a 
block here in between

00:36:32.967 --> 00:36:34.588
the inner thighs.

00:36:34.588 --> 00:36:36.801
Press into all 
four corners of the feet

00:36:36.801 --> 00:36:38.535
just like you did in 
Mountain Pose,

00:36:38.535 --> 00:36:39.720
and when you're ready,

00:36:39.720 --> 00:36:41.419
slowly lifting the hips up.

00:36:41.419 --> 00:36:43.242
Imagine sending your sitting bones

00:36:43.242 --> 00:36:44.884
towards the backs of the knees,

00:36:44.884 --> 00:36:46.669
forward rather than up.

00:36:46.669 --> 00:36:48.796
Then if you want you can
interlace the fingertips

00:36:48.796 --> 00:36:51.897
behind the tail, breathe
into your sweet belly.

00:36:51.897 --> 00:36:53.672
I like to think of my
belly as a Buddha belly

00:36:53.672 --> 00:36:55.090
in this posture.

00:36:55.090 --> 00:36:56.794
So keep your gaze straight up

00:36:56.794 --> 00:36:58.983
and breathe into your Buddha belly.

00:36:58.983 --> 00:37:03.319
(deep breathing)

00:37:04.186 --> 00:37:06.035
Lift your chest towards your chin,

00:37:06.035 --> 00:37:08.915
and then lift your chin towards the sky.

00:37:08.915 --> 00:37:11.301
Should feel really great in the neck.

00:37:11.301 --> 00:37:13.523
Chest to the chin.

00:37:13.523 --> 00:37:15.689
And chin towards the sky.

00:37:18.422 --> 00:37:20.251
Then slowly release the fingertips.

00:37:20.251 --> 00:37:21.980
Plant the palms back on the earth,

00:37:21.980 --> 00:37:25.133
and release back down nice and slow.

00:37:26.044 --> 00:37:28.031
When the hips and the bum land,

00:37:28.031 --> 00:37:29.573
press off the toes, give yourself

00:37:29.573 --> 00:37:31.343
a great big bear hug.

00:37:31.343 --> 00:37:33.285
Now we have options here.

00:37:33.285 --> 00:37:34.861
We're gonna head into Shavasana

00:37:34.861 --> 00:37:36.347
or you might rock and roll up

00:37:36.347 --> 00:37:37.963
to a seated meditation pose.

00:37:37.963 --> 00:37:40.167
If you want to spend
a couple quiet moments

00:37:40.167 --> 00:37:42.292
sitting in Sukhasana.

00:37:42.292 --> 00:37:45.276
I'll guide us into
Shavasana, the Corpse pose,

00:37:45.276 --> 00:37:47.896
but know that this might
be a great practice

00:37:47.896 --> 00:37:51.473
to lead you to a couple
moments of quiet meditation

00:37:51.473 --> 00:37:53.381
in a cross-legged position.

00:37:54.302 --> 00:37:55.754
I think of everything, right?

00:37:55.754 --> 00:37:58.170
Extend the legs out long if
you're headed to Shavasana.

00:37:58.170 --> 00:38:00.376
If you're rockin' and
rollin' up to seated,

00:38:00.376 --> 00:38:02.163
Namaste, we love you, I love you.

00:38:02.163 --> 00:38:04.259
Thanks for sharing your practice.

00:38:04.259 --> 00:38:05.939
Take the arms out.

00:38:05.939 --> 00:38:07.754
Maybe snuggle the
shoulder blades underneath

00:38:07.754 --> 00:38:10.614
the heart space if you're
headed into Corpse Pose.

00:38:11.476 --> 00:38:12.674
And then wherever you are,

00:38:12.674 --> 00:38:14.842
literally wherever 
you are practicing this

00:38:14.842 --> 00:38:16.263
around the globe, 
let's take a big,

00:38:16.263 --> 00:38:19.028
collective group breath in.

00:38:20.350 --> 00:38:23.502
Here we go, big inhale
in through the nose.

00:38:25.169 --> 00:38:27.130
And big exhale, out through the mouth.

00:38:27.130 --> 00:38:30.458
(exhaling)

00:38:32.748 --> 00:38:37.132
Close your eyes, and
allow the body to relax.

00:38:39.029 --> 00:38:41.584
Allow the breath to soften,

00:38:41.584 --> 00:38:44.585
and return to its natural rhythm.

00:38:44.585 --> 00:38:46.762
Its natural flow.

00:38:49.178 --> 00:38:51.000
Thank you so much 
for sharing your time

00:38:51.000 --> 00:38:52.290
and your energy with me,

00:38:52.290 --> 00:38:55.011
and the 
Yoga with Adriene community.

00:38:55.011 --> 00:38:57.869
I encourage you to take the mantra,

00:38:57.869 --> 00:39:00.941
Find What Feels Good off your mat.

00:39:02.401 --> 00:39:05.044
And I hope you have an awesome day.

00:39:06.348 --> 00:39:07.725
Take good care.

00:39:07.725 --> 00:39:08.979
Namaste.

00:39:08.979 --> 00:39:13.187
(lively strumming and drumming)