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 an awesome practice

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that's going to 
balance the root chakra

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and ground you into gratitude,

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so hop into something comfy,
and let's get started.

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(upbeat music)

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Alright my sweet friends,
let's begin in Sukhasana,

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a nice, cross-legged seat.

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You can sit up on a little
blanky or a little towel

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if you like to lift the
hips to help you gain length

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and lift up through the spine.

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So come on down to yoga town.

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(laughing)

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And let's just take 
a moment to settle in.

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Head over heart, 
heart over the pelvis.

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And someone asked me
recently what that meant,

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on Twitter I think.

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These modern times, am I right?

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And, when I say head over
heart, heart over pelvis,

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it's a couple things.

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First of all, just kind
of on a superficial level,

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it's just about aligning
this recognizable spot,

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the head over the heart, and
then the anatomy of the pelvis.

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So for me, 
it's just a little visual.

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Part two of that is 
I'm taking a moment

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to really honor 
this line of the spine,

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which is perfect as we
begin our practice today,

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because today's practice
is about balancing

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the root chakra.

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So once you get settled in here,

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head over heart, 
heart over pelvis,

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take a moment to 
relax your shoulders

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and then trust me, trust
the video, trust yourself,

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and take a moment 
to close your eyes.

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And as you sit up 
nice and tall here,

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eyes closed, 
just taking a moment

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to go inward.

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It's more helpful sometimes
to close the eyes.

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I'd like to invite you to
try to come into the role

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of the observer here.

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Taking a moment to just
take stock, slow down.

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And take this time for yourself.

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Really take it.

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You're here.
You're here for a reason.

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So let's embrace 
this time together.

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We'll take a deep breath
in through the nose.

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And exhale out 
through the mouth.

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(exhaling breath)

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Again, big inhale in 
through the nose.

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And exhale, empty it out.

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And one more time, don't be shy.

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Scare the person 
in the other room.

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Deep breath in.

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(inhaling breath)

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And empty it out.

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(exhaling breath)

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Awesome, open your eyes
if you haven't already.

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We're just gonna 
take a second to connect

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to this area at the 
base of the spine

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where the root chakra lies.

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My assistant, Benji, everybody.

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So go ahead and take your
right hand right to the pelvis

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area here, and then 
left hand on top,

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and then loop your shoulders
and lift your heart,

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and just sit up nice and tall.

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So the knuckles are
gonna kind of draw down

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as the heart lifts up.

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Then gently begin 
to deepen your breath.

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And just bring your
awareness to this space

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right at the pelvic floor.

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And so there's a 
hammock of muscle there

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that we're gonna 
try to engage here.

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Some of you are familiar 
with Mula Bandha.

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And just sending some
awareness there, best you can,

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whatever that means to you,

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and then seeing, 
when you're ready,

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if you can engage the
muscles of the pelvic floor

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and draw upward.

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And even if it's just a visual,

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even if you just use
your imagination, right,

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see if you can draw 
a little awareness

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all the way up 
from the pelvic floor

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and use the hands 
to kind of guide that.

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So use your hands, just
hang with me, come on now,

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all the way up.

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And pass the face.

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And then eventually 
we'll reach all the way up,

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fingertips towards the sky.

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But as you reach the arms up,

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see if you can still 
maintain that connect

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to the pelvic floor.

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Again, maybe even 
engaging those muscles,

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lifting up all the way through
that center plumb line.

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And then when you're ready,
ground down through the legs

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and reach the fingertips
up high, big stretch here.

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And then exhale, rain it down,

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fingertips are gonna kiss
the floor at your sides.

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As you rain the fingertips down,

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see if you can maintain that
lift up from the pelvic floor.

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And pinkies back, 
thumbs forward.

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You might even walk the
pinkies back a little bit

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to maintain this lift
up through the chest.

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We'll inhale in, smile.

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And exhale, plant the left palm,

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nice, slow reach with the
right fingertips up and over.

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Take a side body stretch
here that feels good.

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See if you can 
maintain that awareness

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even if it's just kind of
sending a little visual

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to the base of the spine
as you reach and stretch.

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Maybe pull the thumb back.

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Maybe tug the shoulders
away from the ears.

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Stay grounded 
through your lower body

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so tops of the thighs
anchor you down here.

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Here we go, big inhale in.

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Exhale, slowly 
come back to center.

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Keep an awareness of this
pelvic floor drawing up.

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Inhale in.

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And exhale, 
right hand comes down

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and left fingertips reach up
and over, side body stretch.

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(exhaling breath)

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Maybe tug the 
shoulders away here.

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Maybe pull that left thumb back.

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Inhale.

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And exhale, back to center.

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Awesome, we're gonna bring
the palms together now,

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Anjali Mudra at 
the heart, and again,

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just see if you can drawl
some awareness, Texas, drawl!

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Draw some awareness up
from the pelvic floor.

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So the root chakra is a lot.

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There's a lot going on there,

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but for today, we're focusing
on this mantra, I am.

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So when we take time to
connect and balance this

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root chakra,

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we take time to 
honor our true self

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and also recognize

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when we are not 
feeling balanced,

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when we are not feeling stable,

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when we are not feeling well.

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And we use this system
of the chakras and yoga

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to acknowledge that 
and then work it out.

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So all that to say that
we're using the tools

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of yoga today to, not just
balance out the chakras,

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but to actually recognize
like, oh, how am I feeling?

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Or, whoa, you're right, yoga.

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I didn't realize that I've
been pretty scared lately

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or pretty anxious, 
or pretty out of whack.

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So try not to define
what's going on too much,

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but just recognize 
that this chakra

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is really all about I am.

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It's about security.

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It's about stability.

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It's about feeling
comfortable in your own shoes

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and doing the work, the
processing, to balance that out.

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It's also really good
if you've been having

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trouble with digestion.

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Anyone with any eating
disorders, root chakra balance,

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oh my God, let's do it!

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So let's play today.

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Drawing up through the
pelvic floor, inhale in.

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Exhale, navel draws back, 
chin to chest,

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we round the spine.

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Couple breaths here as you
round through the back body,

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bowing head to heart, 
heart to pelvis,

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starting to stretch 
out through the neck.

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Then press in your foundation,

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that which is 
touching the earth.

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Draw energy up 
from that root chakra

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and inhale, lift your heart.

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So it's kind of a 
Cat-Cow motion here,

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but seated in Sukhasana.

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We inhale, open up through
the throat chakra all the way,

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lift your chin, and then exhale.

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Chin to chest, 
rounding through the spine.

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Don't rush it here.

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Inhale, lifts you up.

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Careful not to crunch 
back of the neck,

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so keep it nice and integrated.

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And exhale, rounding forward.

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As you round, 
see if you can lift up

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through that pelvic
floor, keeping awareness

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in the base of the spine.

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One more time again,
moving with the breath,

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embracing the process here.

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The experimentation of
balancing that root chakra.

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Fabulous, then inhale,
come back up, Sukhasana.

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And take a moment to once
again close your eyes

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and inhale lots of gratitude in,

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whatever that means to you.

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Maybe think about someone or
something you're grateful for,

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and then on a big exhale,
relax your shoulders.

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Empty it out.

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One more time, inhale,
lots of gratitude in.

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And notice how you 
feel as you exhale out.

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Tapping into that 
gratitude, so important.

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Alright, bat the eyelashes open.

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We're gonna swim 
the fingertips around,

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all the way around, 
around, around.

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Fingertips are gonna 
come behind the back.

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I'll actually turn to the
side so you can see this.

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And one more time, drawing
energy up from that root chakra,

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so all the way from the
muscles of the pelvic floor.

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We'll do a video on Mula Bandha,

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but for today just do your best

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connecting to what
it feels like today

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to lift up from that place.

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And we're gonna hug the
elbows into the center line,

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and lengthen up 
through the side body.

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One more time, big inhale.

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Open your heart.

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And exhale, release, 
chin to chest.

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Keep the fingertips 
on the earth.

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Awesome, Thriller arms
here take us forward,

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so send the wrists
forward, fingertips down,

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loop the shoulders.

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Inhale, smile and lift.

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Just stretching through 
the forearms here.

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And then flip the script.

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If you need more, you can
take the hands to the fingers.

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Alright, now today, 
trying to move from

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a place of connect.

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So, we jerk ourselves around
and we rush ourselves,

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and we rush each 
other off the mat.

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On the mat, 
we don't need to do that,

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so try to move from 
a place of connect,

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and I feel like really
moving with this awareness

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of gratitude and 
also root chakra,

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this awareness at the base
of the spine can help you,

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so consider that 
as you transition

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in and out of things today.

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That's a little advanced,
but I think we're all

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ready to move in that way,
move in a way that feels good.

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Move from a place of connect.

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If you practice doing
that on the yoga mat,

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it's gonna be so 
much easier to move

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in a meaningful way off the mat.

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Okay, here we go.

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So, here I go, coming forward,

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taking the fingertips forward,

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again, think about this idea
that's not what we do here

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on the yoga mat, but how
we do it as you come to

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Extended Child's Pose.

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So you might need to 
back the truck up a little,

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but just move nice and slow.

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Be kind to yourself today.

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Be gentle.

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Big toes come together.

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Knees as wide as the yoga mat,

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and then we send the hips back

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whenever you're ready, 
nice and slow.

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So again, soft, easy
movement as you come into

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Extended Child's Pose.

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No need to rush today or ever.

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And no need to 
jerk yourself around.

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Hey-o.

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(laughing)
Terrible.

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Reach the fingertips forward.

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Take a big inhale in.

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And exhale, close your eyes,
empty it out.

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Now once again, 
inhale lots of gratitude.

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And as you exhale, 
do think about someone

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or something that
you're grateful for,

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and then notice how 
that makes you feel.

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(deep breathing)

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Then on your next inhale,
imagine the breath

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traveling all the way
in through the nostrils,

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all the way down through
the base of the spine.

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Filling the lower 
back body with air.

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You can even feel the
skin of the back stretch.

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You're breathing in 
so big and buoyant.

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And then exhale, let it go.

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Awesome, press into 
the tops of the feet.

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Again, move from 
a place of connect,

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whatever that means to you,

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whether it's anatomical, 
maybe it's giving

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the thinking mind a break here,
just moving with the breath.

00:13:25.930 --> 00:13:27.932
We'll come to all fours.

00:13:30.018 --> 00:13:32.854
Fabulous, bring the knees
underneath the hip points,

00:13:32.854 --> 00:13:35.314
and we're gonna walk
the hands to the knees,

00:13:35.314 --> 00:13:37.692
curl the toes under, 
and then pop up here

00:13:37.692 --> 00:13:39.902
to a little Froggy Pose.

00:13:39.902 --> 00:13:43.465
So, coming into the hips here.

00:13:44.562 --> 00:13:46.325
Opening up through 
that root chakra.

00:13:46.325 --> 00:13:48.202
So for now, come this way.

00:13:48.202 --> 00:13:49.746
For now, we're gonna do
a little Froggy Pose,

00:13:49.746 --> 00:13:51.330
waking up the feet.

00:13:53.833 --> 00:13:57.003
So a lot of work with the
feet for root chakra balance,

00:13:57.003 --> 00:14:01.174
so you might even give your
arches a little massage.

00:14:03.634 --> 00:14:05.595
And if you're feelin' 
pretty good here,

00:14:05.595 --> 00:14:10.141
then you'll lower the heels
and come into a yogi squat.

00:14:10.141 --> 00:14:11.809
But if you're new to the
practice or your feet

00:14:11.809 --> 00:14:14.062
are really tight, 
or you have flat feet,

00:14:14.062 --> 00:14:17.231
then you're gonna want to
work maybe one foot at a time,

00:14:17.231 --> 00:14:19.567
and everyone's gonna want
to breathe super big,

00:14:19.567 --> 00:14:20.610
buoyant breaths here.

00:14:20.610 --> 00:14:22.361
You gotta bring the breath,

00:14:22.361 --> 00:14:25.865
especially in this 
nature of the video

00:14:25.865 --> 00:14:27.617
and at home practice,
or wherever you are,

00:14:27.617 --> 00:14:29.577
tell me where you are in
the comments down below.

00:14:29.577 --> 00:14:31.162
I'd love to hear where
people are practicing.

00:14:31.162 --> 00:14:32.580
It's so much fun.

00:14:32.580 --> 00:14:35.833
All over the world, on
vacation, in hotel rooms,

00:14:35.833 --> 00:14:38.920
with your kids, 
with your puppy dogs.

00:14:40.713 --> 00:14:43.382
So, that said, you gotta
bring the breath, right?

00:14:43.382 --> 00:14:46.385
We're not in the room 
together physically.

00:14:46.385 --> 00:14:49.680
So you are responsible for
bringing the Pranayama,

00:14:49.680 --> 00:14:51.390
and especially when 
doing chakra work,

00:14:51.390 --> 00:14:54.477
it's so important to make
sure that you're really

00:14:54.477 --> 00:14:58.689
tending to the Pranayama
portion of your practice.

00:14:58.689 --> 00:15:00.191
So everyone's gonna 
be doing a different

00:15:00.191 --> 00:15:01.275
version of this here.

00:15:01.275 --> 00:15:05.321
Maybe you come into a
nice, low yogi squat.

00:15:05.321 --> 00:15:08.908
And for me this is one of
my favorite grounding poses

00:15:08.908 --> 00:15:11.494
that also is a little bit of
an embodiment of gratitude

00:15:11.494 --> 00:15:14.736
for me, 'cause this reminds me

00:15:14.736 --> 00:15:18.126
of our ancestors, this shape.

00:15:18.126 --> 00:15:21.921
There's still so many people
in so many different cultures

00:15:21.921 --> 00:15:25.675
around the world that still
do so many tasks here,

00:15:25.675 --> 00:15:27.844
eating, cooking, birthing.

00:15:29.762 --> 00:15:31.931
Pooping, okay I'll say it.

00:15:31.931 --> 00:15:33.182
I'm not afraid.

00:15:34.684 --> 00:15:38.437
And so, I'm not just
trying to be cute here.

00:15:38.437 --> 00:15:40.398
So take a moment 
to close your eyes

00:15:40.398 --> 00:15:42.108
and just connect to your roots,
whatever that means to you.

00:15:42.108 --> 00:15:44.318
Maybe you think 
of a family member.

00:15:44.318 --> 00:15:48.239
Maybe there's something coming
up as you open up the hips,

00:15:48.239 --> 00:15:51.284
and maybe you forgot to breathe,
so start breathing deep,

00:15:51.284 --> 00:15:54.453
nice, slow, loving, 
grounding breaths.

00:15:57.707 --> 00:15:59.542
Come into an 
audible breath here.

00:15:59.542 --> 00:16:02.378
(exhaling breath)

00:16:04.172 --> 00:16:05.923
And then if you're 
in the Froggy posture,

00:16:05.923 --> 00:16:07.508
see if you can just 
get a little bit lighter

00:16:07.508 --> 00:16:10.344
on the fingertips and if
you're in the yogic squat,

00:16:10.344 --> 00:16:12.305
and you're feelin' 
pretty comfortable,

00:16:12.305 --> 00:16:14.599
find a little resistance
of pressing the arms

00:16:14.599 --> 00:16:17.393
into the legs and then squeezing
the legs into the arms.

00:16:17.393 --> 00:16:20.021
We're here for one more breath
cycle, guys, you got this.

00:16:20.021 --> 00:16:21.147
Deep breath in.

00:16:21.147 --> 00:16:23.399
(inhaling)

00:16:24.942 --> 00:16:26.944
And a slow exhale out.

00:16:26.944 --> 00:16:29.989
(exhaling)

00:16:29.989 --> 00:16:32.491
Beautiful, now slow 
and easy, again,

00:16:32.491 --> 00:16:33.701
connect the dots here.

00:16:33.701 --> 00:16:35.786
Move from a place 
of connect here.

00:16:35.786 --> 00:16:39.790
We're gonna slowly bring
the fingertips forward,

00:16:39.790 --> 00:16:41.542
and make our way 
to Downward Dog.

00:16:41.542 --> 00:16:42.627
So take your time.

00:16:42.627 --> 00:16:45.963
In fact, I invite you to
move slow motion-like,

00:16:45.963 --> 00:16:48.633
feel the sensation in 
the hip sockets

00:16:48.633 --> 00:16:52.178
as you come to a 
nice Downward Dog,

00:16:52.178 --> 00:16:55.890
walking the toes back,
sending the hips up high,

00:16:55.890 --> 00:17:01.021
planting firmly into all
your fingers, fingerprints.

00:17:01.854 --> 00:17:03.814
And then finding 
that external rotation

00:17:03.814 --> 00:17:07.818
of the shoulders here as
you maybe pedal it out.

00:17:09.319 --> 00:17:11.239
Reconnect with your breath.

00:17:11.239 --> 00:17:12.198
And then when you're ready,

00:17:12.198 --> 00:17:15.617
turn your big toes in, 
really opening up,

00:17:16.577 --> 00:17:20.455
sitting bones left to
right, heart melting back,

00:17:20.455 --> 00:17:22.333
and then find that zip
up through the front.

00:17:22.333 --> 00:17:23.667
Navel draws in.

00:17:23.667 --> 00:17:26.503
Take one more 
deep breath in here.

00:17:28.172 --> 00:17:29.674
And then exhale out 
through the mouth.

00:17:29.674 --> 00:17:30.633
Let something go.

00:17:30.633 --> 00:17:33.261
(exhaling)

00:17:33.261 --> 00:17:37.770
Awesome, walk the 
feet up to the hands

00:17:37.770 --> 00:17:39.767
or the hands back to the feet.

00:17:39.767 --> 00:17:42.561
We're gonna come 
into a Forward Fold

00:17:42.561 --> 00:17:45.314
anywhere on your mat,
Uttanasana.

00:17:47.316 --> 00:17:49.110
So we're gonna be here for
a couple breath cycles,

00:17:49.110 --> 00:17:51.946
so bring the 
feet hip width apart.

00:17:53.656 --> 00:17:55.241
And bend the knees.

00:17:58.536 --> 00:17:59.787
And then starting with the feet,

00:17:59.787 --> 00:18:01.622
we're gonna lift the toes,

00:18:01.622 --> 00:18:05.084
and starting with the
pinky toe, I'm gonna try to

00:18:05.084 --> 00:18:07.169
put one toe down at a time.

00:18:07.169 --> 00:18:08.254
And remember this is a practice.

00:18:08.254 --> 00:18:10.548
This is about exploration
so try to stay present

00:18:10.548 --> 00:18:12.967
for yourself, 
super important today,

00:18:12.967 --> 00:18:14.343
and every time you hit your mat.

00:18:14.343 --> 00:18:18.431
Just try to stay really
present for yourself.

00:18:18.431 --> 00:18:22.101
And then after you've done a
couple rounds with the toes,

00:18:22.101 --> 00:18:23.811
starting with the pinky
toe and trying to put

00:18:23.811 --> 00:18:26.147
the toes down one at a time.

00:18:27.356 --> 00:18:31.277
Then release the head
and shake the head loose.

00:18:34.196 --> 00:18:38.576
So a lot of times when the
root chakra is out of balance,

00:18:38.576 --> 00:18:41.996
out of whack, 
we feel stressed out,

00:18:41.996 --> 00:18:44.540
we get insecure,

00:18:44.540 --> 00:18:46.694
we get scared.

00:18:49.211 --> 00:18:52.214
So breathing deep here,
acknowledging that

00:18:52.214 --> 00:18:55.732
that is part of life,

00:18:55.732 --> 00:18:58.012
this fight or flight base

00:18:58.012 --> 00:19:00.222
definitely living also 
at the root chakra,

00:19:00.222 --> 00:19:01.849
the base of the spine.

00:19:01.849 --> 00:19:05.227
(deep breathing)

00:19:05.227 --> 00:19:07.480
And that can travel up to
other areas of the body,

00:19:07.480 --> 00:19:11.650
other chakras, and manifest
in all kinds of things.

00:19:13.736 --> 00:19:18.595
So using Uttanasana here
to calm the nervous system,

00:19:19.158 --> 00:19:23.704
to tell that fight or flight
that it's gonna be okay,

00:19:23.704 --> 00:19:25.081
and then you 
might close your eyes

00:19:25.081 --> 00:19:27.249
and if you're feelin' 
frisky with me,

00:19:27.249 --> 00:19:31.200
you might quietly whisper 
to yourself the mantra,

00:19:31.200 --> 00:19:32.908
I am.

00:19:36.509 --> 00:19:39.303
And then just notice 
what comes up.

00:19:39.303 --> 00:19:42.219
I am safe, I am bold.

00:19:46.519 --> 00:19:49.329
I am surrounded by...

00:19:54.276 --> 00:19:57.905
Cool, and then grab the elbows,
rock gently side to side.

00:19:57.905 --> 00:19:59.240
Let it go.

00:19:59.240 --> 00:20:01.951
(deep breathing)

00:20:03.661 --> 00:20:05.538
Rooting to rise here.

00:20:05.538 --> 00:20:06.664
Nice and slow.

00:20:06.664 --> 00:20:07.790
Slow it down.

00:20:07.790 --> 00:20:12.378
We're gonna roll up strong
into a Mountain Pose.

00:20:12.378 --> 00:20:15.548
So what I mean by strong is
really connect to your feet.

00:20:15.548 --> 00:20:17.133
Take your time.

00:20:17.133 --> 00:20:18.384
Feeling it out.

00:20:19.510 --> 00:20:23.681
Pressing into the earth as
you roll up through the spine.

00:20:24.723 --> 00:20:27.518
Taking the energy of that
root chakra with you.

00:20:27.518 --> 00:20:30.521
Drawing up through 
the pelvic floor.

00:20:31.397 --> 00:20:34.817
And it should feel really
good here if you slow it down.

00:20:34.817 --> 00:20:39.325
Pressing into the feet
as you rise up strong.

00:20:40.740 --> 00:20:42.908
Lots of awareness 
as you lengthen

00:20:42.908 --> 00:20:45.953
through the crown of the head.

00:20:45.953 --> 00:20:48.289
And in light of our
theme of gratitude today,

00:20:48.289 --> 00:20:52.471
let's open the palms,
open, ready to receive.

00:20:55.463 --> 00:20:57.024
And to give.

00:20:59.800 --> 00:21:02.928
Big inhale in through the nose.

00:21:02.928 --> 00:21:04.513
Exhale, relax your shoulders,

00:21:04.513 --> 00:21:06.932
just let them hang down here.

00:21:08.559 --> 00:21:09.393
Fabulous.

00:21:09.393 --> 00:21:11.061
So we come into 
the Mountain Pose.

00:21:11.061 --> 00:21:12.313
So, yogi's choice.

00:21:12.313 --> 00:21:15.107
You can keep your feet
where they are here,

00:21:15.107 --> 00:21:17.568
especially if you're feeling
a little off balance lately

00:21:17.568 --> 00:21:19.320
or you're new to the practice,

00:21:19.320 --> 00:21:21.989
or you just know your body
and this feels more stable.

00:21:21.989 --> 00:21:23.866
Otherwise, I invite you
to inch the feet together

00:21:23.866 --> 00:21:28.037
arch to arch, create one,
nice standing post here.

00:21:29.121 --> 00:21:30.289
Mountain Pose.

00:21:32.416 --> 00:21:34.627
A grounding pose 
if there ever was one.

00:21:34.627 --> 00:21:36.587
So we're gonna take a
little bit of time here.

00:21:36.587 --> 00:21:39.381
Should feel really good.

00:21:39.381 --> 00:21:40.424
Tap into your breath.

00:21:40.424 --> 00:21:42.343
This is like taking 
your vitamins here.

00:21:42.343 --> 00:21:45.804
Big inhales and longer exhales.

00:21:45.804 --> 00:21:47.934
(deep breathing)

00:21:50.059 --> 00:21:53.979
And you can soften your
gaze or close the eyes.

00:21:58.484 --> 00:22:02.071
Head over heart, 
heart over pelvis here.

00:22:02.071 --> 00:22:05.324
And see if, often we get
into these vinyasa classes,

00:22:05.324 --> 00:22:07.493
often Mountain Pose 
is just kind of like

00:22:07.493 --> 00:22:08.994
that quick touch and go spot.

00:22:08.994 --> 00:22:11.330
So see if you can 
really embody this pose,

00:22:11.330 --> 00:22:14.750
and maybe that means 
working anatomically,

00:22:14.750 --> 00:22:17.920
maybe it means connecting
to the energetic body

00:22:17.920 --> 00:22:19.630
and finding lift up 
through the heart

00:22:19.630 --> 00:22:22.633
as you ground down 
through the back.

00:22:24.802 --> 00:22:28.639
Maybe it means breathing
nice audible breaths.

00:22:30.140 --> 00:22:31.850
Giving the thinking mind a break

00:22:31.850 --> 00:22:34.687
as you create a full 
body experience here

00:22:34.687 --> 00:22:38.774
in Mountain Pose, rooting
down through the heels.

00:22:40.401 --> 00:22:42.695
Drawing energy up through
the arches of the feet.

00:22:42.695 --> 00:22:45.114
Maybe even you lift the
kneecaps to kind of tone

00:22:45.114 --> 00:22:47.283
the quads, find that connect.

00:22:47.283 --> 00:22:50.035
(deep breathing)

00:22:52.663 --> 00:22:54.748
And then a couple 
more breaths here.

00:22:54.748 --> 00:22:55.833
Have some fun with it.

00:22:55.833 --> 00:22:56.667
Close your eyes.

00:22:56.667 --> 00:22:59.086
In my mind, this is 
Ariel on the rock.

00:22:59.086 --> 00:23:02.965
This is Kate Winslet at
the front of the boat.

00:23:02.965 --> 00:23:05.134
So really lift your heart.

00:23:06.051 --> 00:23:08.345
Near, far

00:23:08.345 --> 00:23:10.097
Just kidding.

00:23:10.097 --> 00:23:12.474
Wherever you are

00:23:12.474 --> 00:23:14.143
Oh, stop it Adriene.

00:23:15.185 --> 00:23:18.022
(exhaling breath)

00:23:19.481 --> 00:23:21.525
It's okay to have a little fun.

00:23:21.525 --> 00:23:23.736
Take one more inhale.

00:23:23.736 --> 00:23:25.321
And this time as you
exhale, open your eyes

00:23:25.321 --> 00:23:26.572
if you haven't already.

00:23:26.572 --> 00:23:28.032
(laughs) And we're 
gonna bring the palms

00:23:28.032 --> 00:23:29.491
all the way up and overhead.

00:23:29.491 --> 00:23:31.493
Fingertips kiss up 
and overhead, so big,

00:23:31.493 --> 00:23:33.621
fully body stretch here.

00:23:33.621 --> 00:23:35.414
Then you can 
interlace the fingertips,

00:23:35.414 --> 00:23:39.335
find that steeple grip,
index fingers point up.

00:23:41.337 --> 00:23:43.547
And then pressing down 
through the heels,

00:23:43.547 --> 00:23:47.217
see if you can really find
this lift up through the center

00:23:47.217 --> 00:23:50.596
channel, so draw the
navel inward and upward.

00:23:50.596 --> 00:23:53.015
Lift up from your pelvic floor.

00:23:53.015 --> 00:23:54.892
Inhale in, smile.

00:23:54.892 --> 00:23:56.602
Exhale, bump the 
hips to the left.

00:23:56.602 --> 00:23:57.603
Tilt to the right.

00:23:57.603 --> 00:23:58.437
Big stretch.

00:23:58.437 --> 00:23:59.271
Press into your heels.

00:23:59.271 --> 00:24:00.397
Root, root, root.

00:24:00.397 --> 00:24:02.483
Inhale, back to center.

00:24:02.483 --> 00:24:05.152
And exhale, bump the 
hips to the right.

00:24:05.152 --> 00:24:06.028
Tilt to the left.

00:24:06.028 --> 00:24:07.655
Rooting down through the heels,

00:24:07.655 --> 00:24:09.198
lifting up through 
the pelvic floor.

00:24:09.198 --> 00:24:10.741
Inhale in.

00:24:10.741 --> 00:24:12.451
Exhale, back to center.

00:24:12.451 --> 00:24:13.869
Awesome, break free.

00:24:13.869 --> 00:24:15.037
Hands come to the waistline

00:24:15.037 --> 00:24:19.208
and we're gonna slide the left
foot back for Warrior One.

00:24:21.710 --> 00:24:25.422
So take a second to
just find your footing.

00:24:25.422 --> 00:24:28.008
Nice and articulate 
through the feet.

00:24:28.008 --> 00:24:29.301
Left toes are pointing in.

00:24:29.301 --> 00:24:31.512
Right toes are pointing forward.

00:24:31.512 --> 00:24:34.056
There's a whole foundations
video for Warrior One.

00:24:34.056 --> 00:24:36.225
You can practice if you
wanna go a little deeper,

00:24:36.225 --> 00:24:37.976
but just make sure you
are not on a tight rope,

00:24:37.976 --> 00:24:40.270
so two parallel lines here.

00:24:40.270 --> 00:24:42.648
And then find that lift
up through the front body

00:24:42.648 --> 00:24:44.149
just as we did before.

00:24:44.149 --> 00:24:45.818
You'll feel a nice
stretch through the front

00:24:45.818 --> 00:24:48.529
of the left hip, 
the hip flexor there.

00:24:48.529 --> 00:24:50.656
And then find that 
grounding energy

00:24:50.656 --> 00:24:51.865
through the back heel.

00:24:51.865 --> 00:24:53.200
Tailbone down.

00:24:53.200 --> 00:24:54.159
Hands are on the waistline.

00:24:54.159 --> 00:24:56.620
They can stay there or
inhale, reach the arms

00:24:56.620 --> 00:24:59.164
up and overhead, Warrior One.

00:24:59.164 --> 00:25:00.874
You don't have to have
a super wide stance here

00:25:00.874 --> 00:25:02.334
in Warrior One.

00:25:02.334 --> 00:25:03.377
Lengthen the tailbone down

00:25:03.377 --> 00:25:07.756
and then find that driving
energy up from the pelvic floor.

00:25:07.756 --> 00:25:09.133
Big beach ball overhead here.

00:25:09.133 --> 00:25:11.802
Relax your shoulders, long neck.

00:25:16.432 --> 00:25:18.892
Then just for fun, little
holiday practice here,

00:25:18.892 --> 00:25:21.770
what do you want
to be a warrior of?

00:25:21.770 --> 00:25:24.857
Gratitude, love,

00:25:26.729 --> 00:25:29.756
corn bread, stuffing.

00:25:31.405 --> 00:25:32.948
Seriously though, Warrior Pose.

00:25:32.948 --> 00:25:34.074
Some people are 
working right now

00:25:34.074 --> 00:25:35.617
and we're doing Warrior Pose,

00:25:35.617 --> 00:25:37.453
so what do you want 
to be a warrior of?

00:25:37.453 --> 00:25:38.537
Big breath in here.

00:25:38.537 --> 00:25:40.789
Just consider it.

00:25:40.789 --> 00:25:42.583
And then exhale, rain it down.

00:25:42.583 --> 00:25:44.626
Interlace the fingertips behind.

00:25:44.626 --> 00:25:46.795
Big opening of the chest here.

00:25:46.795 --> 00:25:48.130
Open your heart.

00:25:49.298 --> 00:25:51.008
And then draw the navel in.

00:25:51.008 --> 00:25:53.844
Send it forward, Humble Warrior.

00:25:53.844 --> 00:25:56.638
Rooting through that 
back foot strong.

00:25:56.638 --> 00:25:59.016
So the root of this pose is in
that back foot, super strong.

00:25:59.016 --> 00:26:02.978
And then you can pause here,
front knee over front ankle,

00:26:02.978 --> 00:26:07.149
or you can continue the
journey down, Humble Warrior.

00:26:08.192 --> 00:26:10.736
Humble Warrior, so we 
go from Warrior One

00:26:10.736 --> 00:26:14.907
to Humble Warrior, so notice
how that makes you feel.

00:26:16.241 --> 00:26:18.327
Awesome, then rooting
through that back heel,

00:26:18.327 --> 00:26:19.536
we lift the heart.

00:26:19.536 --> 00:26:21.830
Stay connected to your
center as you come back

00:26:21.830 --> 00:26:23.040
to Warrior One.

00:26:23.040 --> 00:26:25.000
Smile, inhale again, 
think about what

00:26:25.000 --> 00:26:27.085
you want to be 
a Warrior of today.

00:26:27.085 --> 00:26:28.712
(grunting)

00:26:28.712 --> 00:26:30.672
And this, when I used 
to teach kids yoga,

00:26:30.672 --> 00:26:33.342
in Warrior One, 
our mantra was I am bold,

00:26:33.342 --> 00:26:36.261
and that's perfect for 
root chakra stuff.

00:26:36.261 --> 00:26:37.429
I just did that on YouTube,
awesome.

00:26:37.429 --> 00:26:38.347
(grunting)

00:26:38.347 --> 00:26:39.139
Ya!

00:26:39.139 --> 00:26:41.266
Okay, big breath in, stop it.

00:26:41.266 --> 00:26:44.394
Exhale, rain it down, hands
come to the waistline again.

00:26:44.394 --> 00:26:45.395
Have a little fun here.

00:26:45.395 --> 00:26:46.396
Pivot on the back foot.

00:26:46.396 --> 00:26:49.525
Bend that back knee 
and step it up.

00:26:49.525 --> 00:26:50.901
Pshew.

00:26:50.901 --> 00:26:52.486
Second side.

00:26:52.486 --> 00:26:54.321
So step the right toes back.

00:26:54.321 --> 00:26:55.864
Take a second to 
just find your footing.

00:26:55.864 --> 00:26:57.199
There's no rush.

00:26:58.242 --> 00:26:59.451
I love today's practice,

00:26:59.451 --> 00:27:03.224
it's just nice and slow,
exploration.

00:27:04.081 --> 00:27:05.332
No Chaturangas.

00:27:08.710 --> 00:27:11.713
No offense, 
Chaturanga, we love you.

00:27:14.424 --> 00:27:15.927
Some.

00:27:19.638 --> 00:27:21.056
When you feel like you've
found your footing,

00:27:21.056 --> 00:27:22.474
you've found that connect
through the back foot,

00:27:22.474 --> 00:27:24.309
reach the arms up and overhead.

00:27:24.309 --> 00:27:25.352
Big beach ball.

00:27:25.352 --> 00:27:27.813
Again, if you're feeling
a little woozy today,

00:27:27.813 --> 00:27:29.731
hands on the waistline.

00:27:30.941 --> 00:27:31.900
Warrior One.

00:27:31.900 --> 00:27:33.944
Bring the breath.

00:27:33.944 --> 00:27:35.904
Bring the intention,
whatever it is for you today.

00:27:35.904 --> 00:27:37.614
Could just be 
to finish this video,

00:27:37.614 --> 00:27:40.784
so that you can get on
with your awesome day.

00:27:40.784 --> 00:27:42.202
But maybe it's 
something a little deeper.

00:27:42.202 --> 00:27:43.620
Just connect.

00:27:43.620 --> 00:27:45.330
Rooting through that back heel.

00:27:45.330 --> 00:27:46.985
Big inhale.

00:27:48.083 --> 00:27:49.334
And big exhale.

00:27:49.334 --> 00:27:51.211
(exhaling)

00:27:51.211 --> 00:27:53.295
One more time.
Inhale in.

00:27:54.214 --> 00:27:55.841
And exhale, rain the
fingertips down.

00:27:55.841 --> 00:27:57.509
This time, interlace
the opposite direction,

00:27:57.509 --> 00:28:01.013
so the one that 
feels a little funky.

00:28:01.013 --> 00:28:02.598
Break the patterns.

00:28:04.933 --> 00:28:05.767
And here we go.

00:28:05.767 --> 00:28:07.686
Inhale, lift the heart.

00:28:07.686 --> 00:28:09.062
Exhale, Humble Warrior.

00:28:09.062 --> 00:28:11.148
So trust here, 
so root the back foot.

00:28:11.148 --> 00:28:13.358
Pull that left hip crease
back and take your time,

00:28:13.358 --> 00:28:14.651
feeling it out.

00:28:14.651 --> 00:28:16.945
So there's a tendency to just
kind of slam into the pose,

00:28:16.945 --> 00:28:18.488
but you gotta kind 
of trust the process.

00:28:18.488 --> 00:28:20.908
That's where the 
yummy stuff is at anyway.

00:28:20.908 --> 00:28:22.743
So maybe pausing here.

00:28:23.785 --> 00:28:25.871
Finding that nice, flat back.

00:28:25.871 --> 00:28:27.748
Squeezing inner thighs 
to the mid line.

00:28:27.748 --> 00:28:29.416
Lifting up from 
that pelvic floor.

00:28:29.416 --> 00:28:31.126
And then maybe you take
it a little further down,

00:28:31.126 --> 00:28:33.587
but you don't have to.

00:28:33.587 --> 00:28:35.339
Stay strong in your foundation.

00:28:35.339 --> 00:28:38.634
That's what root chakra
balance is all about.

00:28:38.634 --> 00:28:41.595
Staying firm in your truth.

00:28:41.595 --> 00:28:44.932
Knowing that or being brave
enough to explore that.

00:28:44.932 --> 00:28:46.600
Take one more 
breath here, you got it.

00:28:46.600 --> 00:28:48.185
This is also a super
strengthening pose.

00:28:48.185 --> 00:28:49.019
Great for the legs.

00:28:49.019 --> 00:28:50.562
Great for the booty.

00:28:50.562 --> 00:28:51.396
Here we go.

00:28:51.396 --> 00:28:52.898
Rooting through that right heel.

00:28:52.898 --> 00:28:55.651
Lifting up, and try to
move from your center here.

00:28:55.651 --> 00:28:57.402
Connect to your core.

00:28:58.737 --> 00:29:02.491
And then we 
lift the heart, inhale.

00:29:02.491 --> 00:29:03.700
Exhale, break free.

00:29:03.700 --> 00:29:04.576
(exhaling breath)

00:29:04.576 --> 00:29:05.702
Warrior One.

00:29:05.702 --> 00:29:07.120
Inhale in, smile.

00:29:08.413 --> 00:29:10.248
Exhale, hands to waistline.

00:29:10.248 --> 00:29:11.959
Awesome work.

00:29:11.959 --> 00:29:13.835
Move slow here, 
pivot on the back foot.

00:29:13.835 --> 00:29:15.921
Bend that back knee.

00:29:15.921 --> 00:29:17.464
Inhale in.

00:29:17.464 --> 00:29:20.550
And exhale, feet neat together.

00:29:20.550 --> 00:29:22.344
Mountain Pose.

00:29:22.344 --> 00:29:24.596
Awesome work everyone.

00:29:24.596 --> 00:29:25.847
Deep breath in.

00:29:27.057 --> 00:29:28.016
Sigh it out.

00:29:28.016 --> 00:29:29.977
(exhaling breath)

00:29:29.977 --> 00:29:31.812
So we're gonna come
back to that yogi squat

00:29:31.812 --> 00:29:34.147
by bringing the feet
as wide as the yoga mat

00:29:34.147 --> 00:29:37.067
and then letting 
the toes spill off.

00:29:37.067 --> 00:29:38.944
Inhale, lift your heart.

00:29:38.944 --> 00:29:41.571
And exhale, try to keep
the heart open and lifted

00:29:41.571 --> 00:29:42.406
as long as you can.

00:29:42.406 --> 00:29:44.449
As you bend the knees, 
make sure the knees

00:29:44.449 --> 00:29:45.784
are tracking the 
middle toes here

00:29:45.784 --> 00:29:47.244
and then you can 
bring the fingertips out

00:29:47.244 --> 00:29:49.496
as soon as you need
them to grab the earth,

00:29:49.496 --> 00:29:51.665
coming back down 
to that Yogic squat

00:29:51.665 --> 00:29:53.417
or the Froggy posture.

00:29:53.417 --> 00:29:54.334
We're not gonna be here long.

00:29:54.334 --> 00:29:56.294
This is a transition 
moment here.

00:29:56.294 --> 00:29:58.839
Breathing in, maybe taking 
one more moment

00:29:58.839 --> 00:30:01.967
to bring the palms 
together at the heart.

00:30:01.967 --> 00:30:03.176
Inhale.

00:30:03.176 --> 00:30:04.136
Move with your breath.

00:30:04.136 --> 00:30:06.430
As you exhale, use the
fingertips or the hands

00:30:06.430 --> 00:30:09.558
on the earth to 
come all the way down.

00:30:09.558 --> 00:30:12.644
Come to a nice, 
flat back position.

00:30:12.644 --> 00:30:13.812
Legs out long.

00:30:17.315 --> 00:30:20.152
Arms resting 
gently at your sides.

00:30:21.486 --> 00:30:23.530
So the Corpse Pose today.

00:30:23.530 --> 00:30:27.617
Often we come to 
it at the end of practice

00:30:27.617 --> 00:30:31.511
to marinate,

00:30:31.511 --> 00:30:35.391
to cool off, and to allow

00:30:35.391 --> 00:30:38.559
the physical, the mental,

00:30:38.559 --> 00:30:41.339
and the energetic body

00:30:41.339 --> 00:30:42.758
to unite a little bit.

00:30:42.758 --> 00:30:46.428
So, today we're gonna
spend some proper time,

00:30:46.428 --> 00:30:49.056
see I went to London, so I can
say proper now all the time.

00:30:49.056 --> 00:30:50.348
(laughs) And just sit,

00:30:50.348 --> 00:30:54.186
you're gonna spend some proper
time in the Corpse Pose,

00:30:54.186 --> 00:30:56.313
so if there's any movement
you need in the legs,

00:30:56.313 --> 00:30:59.692
a little twist here prior
to that, please take it.

00:30:59.692 --> 00:31:02.235
And please don't stop this
video until after this pose,

00:31:02.235 --> 00:31:05.989
'cause this is the most
important grounding posture.

00:31:05.989 --> 00:31:09.493
As you feel the earth
underneath your muscles

00:31:09.493 --> 00:31:11.566
and your bones.

00:31:13.288 --> 00:31:15.040
When you arrive there, 
close your eyes,

00:31:15.040 --> 00:31:16.875
palms face up, 
and then just make sure

00:31:16.875 --> 00:31:18.126
you're not zipped up too tight.

00:31:18.126 --> 00:31:21.129
Let's open the legs a little.

00:31:21.129 --> 00:31:22.714
Open your arms.

00:31:22.714 --> 00:31:24.716
And tuck the chin 
slightly to lengthen

00:31:24.716 --> 00:31:26.676
through the back of the neck.

00:31:26.676 --> 00:31:28.678
Now wiggle your toes
and wiggle your fingers.

00:31:28.678 --> 00:31:30.514
Take a deep breath in.

00:31:31.765 --> 00:31:34.810
Then on an exhale, 
let everything go.

00:31:36.144 --> 00:31:39.397
Let the muscles and 
bones become heavy.

00:31:40.774 --> 00:31:43.110
Soften the skin of the face.

00:31:44.486 --> 00:31:45.821
And we're not gonna 
be here long at all,

00:31:45.821 --> 00:31:48.198
so just give yourself
permission,

00:31:48.198 --> 00:31:50.534
again to really 
be present for yourself

00:31:50.534 --> 00:31:52.828
and to feel your body heavy,

00:31:53.954 --> 00:31:59.040
and to feel the earth,
the ground beneath you,

00:32:01.253 --> 00:32:05.668
supporting you, holding you.

00:32:24.985 --> 00:32:26.069
Awesome work.

00:32:27.445 --> 00:32:29.281
Take a deep breath in.

00:32:30.240 --> 00:32:33.743
And as you exhale, 
bat the eyelashes open.

00:32:34.911 --> 00:32:37.372
Bring your left hand 
to your heart.

00:32:37.372 --> 00:32:40.000
And draw your right hand
to your lower belly,

00:32:40.000 --> 00:32:42.210
(patting)
two awesome places

00:32:42.210 --> 00:32:45.046
of listening, the heart
and your guts here.

00:32:45.046 --> 00:32:47.716
Take a deep breath in.

00:32:47.716 --> 00:32:49.843
And as you exhale one last time,

00:32:49.843 --> 00:32:53.805
just taking a moment to
appreciate your body,

00:32:53.805 --> 00:32:57.267
to appreciate, 
be thankful for this time,

00:32:57.267 --> 00:33:00.520
your practice, 
all that you have,

00:33:00.520 --> 00:33:03.440
all that we have 
and that we share.

00:33:05.192 --> 00:33:07.235
And then taking 
one last final moment

00:33:07.235 --> 00:33:10.539
to recognize how gratitude,

00:33:10.539 --> 00:33:13.909
being thankful, makes you feel.

00:33:13.909 --> 00:33:18.458
I totally believe it's
a powerful practice.

00:33:23.543 --> 00:33:27.714
And it's my go-to when I feel
like I don't know what to do.

00:33:29.216 --> 00:33:32.636
Gratitude power, 
so thank you my friends.

00:33:33.720 --> 00:33:35.472
Thank you so much 
for sharing your energy

00:33:35.472 --> 00:33:39.142
and your time and 
your practice with me,

00:33:39.142 --> 00:33:41.895
and the Yoga with Adriene
community.

00:33:41.895 --> 00:33:43.021
We'll bring the palms together.

00:33:43.021 --> 00:33:46.066
Bring the thumbs right 
to the third eye.

00:33:46.066 --> 00:33:47.984
Feel the ground supporting you.

00:33:47.984 --> 00:33:49.819
Take a deep breath in.

00:33:51.029 --> 00:33:52.948
Then a long breath out.

00:33:53.990 --> 00:33:57.240
And we say, namaste.

00:33:57.240 --> 00:34:00.577
(upbeat music)