WEBVTT

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- Hey everyone, welcome
to Yoga with Adriene.

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I'm Adriene and today
we have No Fear Yoga.

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This is an awesome 
practice that's gonna

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help you stay strong and present

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in the challenging moments of life.

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Things that are out of your control,

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maybe fear of the unknown et cetera.

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This is a practice that's gonna help you

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get in your body and
stick with your breath

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to feel supported 
from the inside out.

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Alright, so hop into 
something comfy.

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We're in the park today,
it's a beautiful day.

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If you're having a bad
day let's turn it around.

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Let's get started.

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(energetic music)

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Okey doke my friends,

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let's begin in a nice
cross-legged position.

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Sukhasana, the easy pose
or the pose of ease.

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So make a couple 
adjustments here

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so that you can 
find a place of ease

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or at least be working toward that.

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Whether it's moving the fleshy
part of the buttocks aside,

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sitting up on a little
pillow, blanket or block,

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or maybe just giving yourself
a little bit of space

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literally by walking the ankles out.

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Then waken through the feet so just

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spread awareness through your feet,

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we're gonna need that today.

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And then easing in
today with lots of love.

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Big breath as you squeeze the
shoulders up towards the ears,

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(takes deep breath) and then
exhale, drop 'em down. (sighs)

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Two more just like that.

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Big inhale, squeeze the
shoulders up towards the ears,

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(takes deep breath) and exhale,

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gliding the shoulder
blades down the back body.

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I just had deja vu that was so weird.

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Might be the first time I ever had that.

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Inhale, squeeze and
lift. (takes deep breath)

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And exhale down.

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Beautiful.

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Bring the palms together.

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Not first time I ever had deja vu in life,

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but while doing Yoga With Adriene.

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Thank you so much for being
here today, for showing up.

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I hope that this practice guides you

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to move through any anxiety
or fear about the future.

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Regrets about the past,

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and as we bring the palms together here,

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let's take a second to maybe

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close the eyes or soften the gaze.

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Trust me, trust yourself, trust the video.

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And trust your practice.

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We're gonna work today to
simply be in the present moment.

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We'll use the yoga asana to help us.

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With pranayama, the breath, to guide us.

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We'll make a commitment here to ourselves,

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and why not to each other here,

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everyone practicing
this sequence together.

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We'll make a commitment to simply,

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work to be present in the moment.

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So take in the sounds around you.

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Notice the quality of
air in the room right now

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or wherever you're practicing.

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For me it's the breeze.

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Deepen your breath here.

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You might have heard
it before this mantra,

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enjoy the moment.

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Or be in the moment.

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So that's all we're
gonna work towards today.

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Just simply staying present
moment to moment to moment.

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You might even say quietly to yourself,

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I am present.

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The mantra for today's no fear practice.

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Then take a big breath
in through the nose,

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(takes deep breath) and
this time as you exhale

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bow your head to your
heart, chin to chest.

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At the very least getting a really great

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stretch in the back of the neck,

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but also just bowing mind intelligence

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to the body intelligence.

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Acknowledging here that
we are all connected.

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That the mind and the body is one.

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Are one.

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Alright let's rock and roll.

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Gently releasing the hands.

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Lifting the head.

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You can open the eyes now.

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Take a look at the video.

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Awesome.

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Let's get started.

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So we're gonna draw the left heel in,

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and gently swing the right leg around

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coming into what I have
called in the past,

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(chuckles) cheerleader legs.

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Just reminds me of that, right?

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Just having a little fun.

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So left heel's in, right leg's out.

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If you need a little bit of lift

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on your left hip you can bring a little

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towel or blanket underneath here.

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Already we're starting to feel probably

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a little stretch or a big
stretch in the right hip.

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Take a second to really
stack head over heart,

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heart over pelvis.

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Then inhale, reach the arms
all the way up and overhead.

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And then exhale, gentle
twist to the right.

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(blows out breath)

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Inhale, lift your heart.

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Exhale, try to look past
your right shoulder.

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Great then big inhale back to
center, (takes deep breath)

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and exhale, gentle twist to
the left. (blows out breath)

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Stay here for a breath, in
and out. (takes deep breaths)

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Beautiful, then inhale,
reach up. (takes deep breath)

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Then exhale, rain the fingertips down,

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and we'll switch sides for the legs.

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So gently moving here to start.

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Right heel in, then
taking that left leg out.

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Get set up.

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Loop the shoulders, head over
heart, heart over pelvis.

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We're already starting to connect,

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find that containment in the
center, (takes deep breath)

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and inhale reach for the sky.

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Spread your fingertips.

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Drop the shoulders down.

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Create space.

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On an exhale take it to
the left, gentle twist.

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No cranking, no pushing,
just nice and easy.

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Opening up the body.

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Big inhale brings you back to center,

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and exhale to the right, you
got it. (blows out breath)

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Notice if you're collapsing here.

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Sit up nice and tall.

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Big breath in. (takes deep breath)

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Big breath out. (blows out breath)

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Then inhale, reach up to
center, (takes deep breath)

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and this time exhale cactus arms.

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Pause here try to 
draw the shoulder blades

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in together and down here.

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So really activating
through the upper back body.

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One more breath (takes deep
breath) and then exhale release.

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Gorgeous.

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We're gonna bring the left ankle in now,

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cross the ankles and then
dive forward onto all fours.

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Come to table top position,

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and find an ujjayi breath.

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Find an audible breath.

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We're gonna use the breath
today like nobody's business.

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To anchor the mind, the manas,

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and to connect mind and body
so that we can hopefully

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step off our mat feeling good, present,

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and just trusting of the
universe and ourselves, right?

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No fear.

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So once you have your
nice table top position

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pay attention to the details.

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Knees underneath hips, wrists
underneath the shoulders.

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Go ahead and press away
from your yoga mat.

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Then we'll curl the toes
under and connect to our core.

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Keeping the neck nice and long.

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So careful not to look up and crunch.

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And not to drop the head down,

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but keep your gaze straight
down towards the earth,

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neck nice and long.

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Ready?

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Here we go.

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Three, two, and no fears, we press away.

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Find support, lift the
knees, let them hover.

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Tighten the belly, so draw the navel in

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up towards the spine.

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Breathe deep here, you
might start shaking.

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Ah, how beautiful it is to be alive.

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Stay present, one more
breath in (takes deep breath)

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and out (blows out breath).

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And then we'll slowly release.

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Cat-Cow, flip up onto
the tops of the feet.

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Drop the belly, inhale, open your heart.

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And then exhale rounding
through the spine, surrender.

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So today rather than
just doing the shapes,

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not that you would do that
anyway, but just a reminder.

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Not to just do the shapes
because I'm suggesting it,

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but to really embody the movement.

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Feel your way in and out of each posture.

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So even here, in Cat-Cow,
can this Cat be a surrender?

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And can this Cow be an opening?

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(chuckles) Somebody quote me on that.

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Can this Cat be a surrender
and can this Cow be an opening?

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(takes deep breath)

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Adriene Mishler everyone, just kidding.

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Chin to chest, keep moving.

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It's good to keep a sense
of humor as you move

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through a practice like this,

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staying open as you do your Cow.

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And then also just surrendering to that

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which you cannot control
as you do your Cat.

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A couple more here, I'll stop talking.

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Listen to the sound of your breath.

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And enjoy.

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(takes deep breath)

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(blows out breath)

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(takes deep breath)

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Breathe and we'll do one more.

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(blows out breath)

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(takes deep breath)

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And come back to Tabletop position.

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Curl the toes under, inhale in, smile,

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and exhale, lift the hips up
and back, Downward-Facing Dog.

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Oh, I'm on a little bit of a slant.

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Today gonna be fun.

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No fear.

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Bend the knees, take your
Dog for a little walk.

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Find opening.

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Stretching through the legs, the hips.

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Then finding a little
bit of containment again

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in your center, your core,

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drawing the navel inward and upward.

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Great, then drop the left heel.

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Inhale, lift the right leg up high.

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And then on an exhale, sweep the right leg

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all the way up for a big stretch

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as we lower the left knee down.

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You find a nice, low lunge.

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Front knee over front ankle here.

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Breathe deep, fingertips on the mat

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or you can start to come up

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just finding a stretch that
feels good in your body.

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So a lot of fear and anxiety comes from

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this innate feeling
that we have to compare

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ourselves to others.

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So we can use the practice of yoga,

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and especially in the western world,

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it's even more of a
challenge and therefore,

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there's opportunity for
even, I think, more growth

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in the practice to learn.

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It's about being present in my body.

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Staying focused on my body.

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Take the hips back.

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And my happiness.

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So, half splits here as we
pull the right hip crease back.

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Big stretch, bow the head, surrender.

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And then rolling through nice low lunge.

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We'll plant the palms, lift the back knee,

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and just step it right back
to that Downward-Facing Dog.

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Go ahead and take it for
a little walk once again.

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Create space.

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And please, please, I
invite you to breathe deep.

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(takes deep breath)

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Use your breath to move
the energy that's stuck

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in your system and the body.

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In those knotties, those energy meridians,

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move it with the breath.
(takes deep breath)

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Right heel drops down.

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Inhale, lift the left leg up high.

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On an exhale, squeeze it all the way up

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and step into your lunge.

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Lower the back knee and big stretch here.

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Right?

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To each his own.

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So focus on sensation over shape here,

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so rather than coming to
the perfect little lunge,

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you really need to honor
what's going on in your body.

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And by doing that we kind of honor

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what's going on in our hearts.

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'Cause it's all connected.

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Breathe deep.

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So we're here, maybe
you're really low here.

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Wherever you are try to find a little bit

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of lift in the heart, in the opening.

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(blows out breath)

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(takes deep breath)

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And we'll take it back
whenever you're ready.

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Pulling back through the left hip crease.

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Really flexing left
toes up towards the sky.

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Literally up towards the
beautiful blue sky for me today.

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(takes deep breath)

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And as you bow forward and surrender here,

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just notice the thoughts that come up.

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And I invite you to take a deep breath in.

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(takes deep breath) Moving
through those spots,

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acknowledging them and then
moving through with the breath.

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One present moment at a time.

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Go ahead and roll it all the way back

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through to your low lunge.

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Inhale, heart radiates
forward. (takes deep breath)

00:11:42.686 --> 00:11:44.776
And then exhale, plant the palms,

00:11:44.776 --> 00:11:46.865
curl the back toes under,
lift the back knee.

00:11:46.865 --> 00:11:50.470
And once again, back
to Downward-Facing Dog.

00:11:50.470 --> 00:11:52.426
Great.
Inhale in (takes deep breath)

00:11:52.426 --> 00:11:54.888
Big exhale out. (blows out breath)

00:11:54.888 --> 00:11:57.813
And we're gonna step the right
foot up behind the right hand

00:11:57.813 --> 00:12:01.767
and then the left foot
up behind the left hand.

00:12:01.767 --> 00:12:02.788
Forward Fold.

00:12:02.788 --> 00:12:03.694
So big stretch here.

00:12:03.694 --> 00:12:05.575
Bend the knees as
generously as you need to.

00:12:05.575 --> 00:12:09.290
Grab the elbows, rock
a little side to side.

00:12:09.290 --> 00:12:12.889
This simple pose so good
for the mind and body.

00:12:12.889 --> 00:12:16.604
Calming, cooling, soothing
for the nervous system

00:12:16.604 --> 00:12:18.880
and your nerves, same thing.

00:12:18.880 --> 00:12:22.015
But your anxiety, right?
(takes deep breath)

00:12:22.015 --> 00:12:25.962
Just that fear of the
unknown. (blows out breath)

00:12:25.962 --> 00:12:28.957
That fear of not being perfect.

00:12:28.957 --> 00:12:31.744
Not being enough. (takes deep breath)

00:12:31.744 --> 00:12:35.087
We cancel, clear that
by releasing the hands

00:12:35.087 --> 00:12:39.313
and inhaling lifting
that flat back position.

00:12:39.313 --> 00:12:40.730
Find length here.

00:12:42.448 --> 00:12:44.004
Buttercup.

00:12:44.004 --> 00:12:45.559
And then exhale.

00:12:45.559 --> 00:12:46.392
Beautiful.

00:12:46.392 --> 00:12:49.135
Forward Fold. (blows out breath)

00:12:49.135 --> 00:12:49.968
Here we go.

00:12:49.968 --> 00:12:53.169
Nice slow roll up, press into
the earth with your feet.

00:12:53.169 --> 00:12:55.041
Bend the knees, tuck the chin to the chest

00:12:55.041 --> 00:12:58.958
and roll up nice and
slow, enjoy this movement.

00:13:13.010 --> 00:13:16.251
And we'll meet in the Mountain Pose.

00:13:16.251 --> 00:13:18.225
And just take a hot second
and I know this sounds cheesy,

00:13:18.225 --> 00:13:22.058
but to like, be in
Mountain Pose and enjoy it.

00:13:23.055 --> 00:13:26.472
You know we have a lot of responsibility.

00:13:27.629 --> 00:13:30.926
As humans, as caretakers,
as people, as partners,

00:13:30.926 --> 00:13:33.216
as friends, and to ourself, too.

00:13:33.216 --> 00:13:35.612
And I think just coming
in to a shape that we call

00:13:35.612 --> 00:13:37.167
the Mountain Pose is quite fun.

00:13:37.167 --> 00:13:41.045
It reminds me of the days
that I taught kids yoga.

00:13:41.045 --> 00:13:43.373
And so just close your eyes
here and stand up nice and tall.

00:13:43.373 --> 00:13:46.624
We have nowhere to go, but
just be here in the moment.

00:13:46.624 --> 00:13:49.155
Feel your feet so you
might rock a little front,

00:13:49.155 --> 00:13:51.848
rock a little back, side to side.

00:13:51.848 --> 00:13:53.515
Maybe lift the toes.

00:13:55.424 --> 00:13:58.960
Just do your best to really
feel your body in this moment.

00:13:58.960 --> 00:13:59.935
Stand up nice and tall.

00:13:59.935 --> 00:14:02.018
Big power pose here, too.

00:14:02.942 --> 00:14:04.242
Then deepen your breath.

00:14:04.242 --> 00:14:06.100
Go that extra mile.

00:14:06.100 --> 00:14:10.267
And soothe your soul with nice,
long, smooth, deep breaths.

00:14:14.506 --> 00:14:15.852
Activate the upper back body

00:14:15.852 --> 00:14:19.335
by drawing the shoulder blades together.

00:14:19.335 --> 00:14:21.657
Reaching the fingertips down,

00:14:21.657 --> 00:14:24.095
as you lift up through
that center channel.

00:14:24.095 --> 00:14:25.085
Something that we've been talking about

00:14:25.085 --> 00:14:28.357
on the channel, Yoga With
Adriene channel, a lot, lately.

00:14:28.357 --> 00:14:30.911
Finding that lift up
through the plumb line.

00:14:30.911 --> 00:14:34.994
Really connecting our
energy within our practice.

00:14:36.745 --> 00:14:37.578
Great.

00:14:37.578 --> 00:14:41.329
Then find soft knees and
inhale, reach for the sky.

00:14:41.329 --> 00:14:42.630
(takes deep breath)

00:14:42.630 --> 00:14:44.301
Exhale, take it all the way down,

00:14:44.301 --> 00:14:47.343
big Forward Fold here, surrender.

00:14:47.343 --> 00:14:49.038
And then inhale half-way lift.

00:14:49.038 --> 00:14:50.757
Open your heart.

00:14:50.757 --> 00:14:53.566
So we play with opening, lengthening.

00:14:53.566 --> 00:14:55.610
And then on an exhale, we bow,

00:14:55.610 --> 00:14:57.328
we play with surrendering.

00:14:57.328 --> 00:14:58.721
Finding a balance between the two.

00:14:58.721 --> 00:15:01.925
Inhale, reach for the
sky, press into the earth.

00:15:01.925 --> 00:15:03.667
Lift your kneecaps, draw energy up

00:15:03.667 --> 00:15:05.641
from the arches of the feet.

00:15:05.641 --> 00:15:10.238
And exhale all the way
back down, Forward Fold.

00:15:10.238 --> 00:15:12.885
Inhale, half-way lift, your
version, just find length

00:15:12.885 --> 00:15:15.068
(takes deep breath) through
the crown of the head

00:15:15.068 --> 00:15:17.390
from the tip of the tail.

00:15:17.390 --> 00:15:19.131
And then exhale, Forward Fold.

00:15:19.131 --> 00:15:21.198
You have to excuse me,
I have little allergies

00:15:21.198 --> 00:15:22.661
out here in the park.

00:15:22.661 --> 00:15:26.748
Inhale, reach for the
sky. (takes deep breath)

00:15:26.748 --> 00:15:30.416
Exhale, back down you
go. (blows out breath)

00:15:30.416 --> 00:15:31.623
Start to move with your breath,

00:15:31.623 --> 00:15:32.947
really move with the breath.

00:15:32.947 --> 00:15:34.780
Inhale, half-way lift.

00:15:36.151 --> 00:15:38.821
Exhale to release. (blows out breath)

00:15:38.821 --> 00:15:40.029
Great.

00:15:40.029 --> 00:15:42.049
Plant the palms, step the right toes back

00:15:42.049 --> 00:15:42.955
followed by the left.

00:15:42.955 --> 00:15:45.300
We come into a strong Plank Pose.

00:15:45.300 --> 00:15:47.552
Say the mantra quietly
to yourself, I am strong,

00:15:47.552 --> 00:15:49.719
as you rock front to back.

00:15:50.757 --> 00:15:52.568
Try to lift the hips, so
if they're hanging low here

00:15:52.568 --> 00:15:55.099
you need to find that length
from the crown to the tail.

00:15:55.099 --> 00:15:57.072
Really spike the heels back, you got this.

00:15:57.072 --> 00:15:58.512
Press away from your yoga mat.

00:15:58.512 --> 00:15:59.905
Careful not to lock through the elbows.

00:15:59.905 --> 00:16:02.459
So soft in the elbows here, buoyant.

00:16:02.459 --> 00:16:04.363
Then feel free to lower
the knees here, no prob.

00:16:04.363 --> 00:16:05.315
Or shift your weight forward,

00:16:05.315 --> 00:16:07.034
we'll hug the elbows into the side body.

00:16:07.034 --> 00:16:10.354
Then slowly lower down to the belly.

00:16:10.354 --> 00:16:11.678
Press into the tops of the feet.

00:16:11.678 --> 00:16:13.595
Inhale, lift up, Cobra.

00:16:14.534 --> 00:16:16.066
And exhale to release.

00:16:16.066 --> 00:16:17.506
Curl the toes under, you got this.

00:16:17.506 --> 00:16:20.362
Press up to the push-up,
inhale. (takes deep breath)

00:16:20.362 --> 00:16:21.779
Exhale, Down Dog.

00:16:23.450 --> 00:16:24.283
Great, great work.

00:16:24.283 --> 00:16:25.116
Let's keep going.

00:16:25.116 --> 00:16:28.404
Drop the left heel down, inhale,
lift the right leg up high.

00:16:28.404 --> 00:16:30.865
Nose to knee, cultivate strength.

00:16:30.865 --> 00:16:33.443
Stay present as you
step your right foot up.

00:16:33.443 --> 00:16:37.526
Pivot on the back foot
and we roll up, Warrior I.

00:16:39.341 --> 00:16:40.641
Present in the body.

00:16:40.641 --> 00:16:43.265
Really drawing energy up from the ground.

00:16:43.265 --> 00:16:45.656
When you're ready reach
the fingertips up high.

00:16:45.656 --> 00:16:48.396
Big beach ball up and overhead.

00:16:48.396 --> 00:16:49.836
Little detail note.

00:16:49.836 --> 00:16:52.065
Hug the lower ribs in,
find that containment

00:16:52.065 --> 00:16:53.511
that we've been working on here.

00:16:53.511 --> 00:16:54.344
That support.

00:16:54.344 --> 00:16:56.071
Not only is this gonna support your back,

00:16:56.071 --> 00:17:00.877
but help you cultivate strength
from your center, your core.

00:17:00.877 --> 00:17:02.311
Big breath in here.

00:17:02.311 --> 00:17:04.684
Big breath out as you open up Warrior II.

00:17:04.684 --> 00:17:06.704
Some people might like to
take a wider stance here,

00:17:06.704 --> 00:17:09.769
everyone sink a little
deeper, you got this.

00:17:09.769 --> 00:17:11.998
Pull the pinkies back.

00:17:11.998 --> 00:17:14.157
Then inhale, straighten the front leg.

00:17:14.157 --> 00:17:17.175
Take your gaze past your right fingertips.

00:17:17.175 --> 00:17:18.638
We're gonna bump the hips back.

00:17:18.638 --> 00:17:21.240
Keep length in both side
bodies as long as possible

00:17:21.240 --> 00:17:25.332
as you slowly tilt down,
Triangle Pose, Trikonasana.

00:17:25.332 --> 00:17:27.608
Fingertips are gonna go
maybe gently on the shin

00:17:27.608 --> 00:17:31.393
or just behind, or
fingertips on the earth.

00:17:31.393 --> 00:17:34.621
Can also hover here for
more core activation.

00:17:34.621 --> 00:17:37.686
Maybe you keep your gaze straight down.

00:17:37.686 --> 00:17:41.494
Maybe you take it all the
way up or out, yogi's choice.

00:17:41.494 --> 00:17:44.605
Just don't press on the knee here.

00:17:44.605 --> 00:17:47.600
Big strong pose, lengthen
through the crown of the head.

00:17:47.600 --> 00:17:49.203
Draw the shoulders away from the ears,

00:17:49.203 --> 00:17:50.364
work on that containment.

00:17:50.364 --> 00:17:51.501
Whoa, did you see that bird?

00:17:51.501 --> 00:17:52.384
Amazing.

00:17:52.384 --> 00:17:54.288
Inhale.
Exhale.

00:17:54.288 --> 00:17:55.705
Slowly look down.

00:17:56.610 --> 00:17:57.910
Bend the front knee.

00:17:57.910 --> 00:17:59.164
We're gonna bring it all the way back

00:17:59.164 --> 00:18:00.812
to the low lunge here.

00:18:00.812 --> 00:18:02.275
And then find a twist,

00:18:02.275 --> 00:18:04.574
opening right fingertips
up towards the sky.

00:18:04.574 --> 00:18:06.873
Big breath in here. (takes deep breath)

00:18:06.873 --> 00:18:08.963
Exhale, all the way
back down to your lunge.

00:18:08.963 --> 00:18:09.796
Awesome work.

00:18:09.796 --> 00:18:11.128
Plant the palms, stick with me.

00:18:11.128 --> 00:18:12.591
Step the right toes back.

00:18:12.591 --> 00:18:15.865
Lower the knees or we begin
to lower down, Chaturanga.

00:18:15.865 --> 00:18:19.023
So repeat, belly to
Cobra, or now, Chaturanga,

00:18:19.023 --> 00:18:20.764
to Upward-Facing Dog.

00:18:20.764 --> 00:18:21.931
Big breath in.

00:18:22.808 --> 00:18:26.151
Big breath out sends you to Down Dog.

00:18:26.151 --> 00:18:28.380
So working to stay focused on the present,

00:18:28.380 --> 00:18:30.099
using the physical asana to do that.

00:18:30.099 --> 00:18:33.094
So stick with me, don't get
frustrated with this pace.

00:18:33.094 --> 00:18:34.139
Take breaks when you need to.

00:18:34.139 --> 00:18:35.469
Drop the right heel.

00:18:35.469 --> 00:18:37.256
And inhale, lift the left leg up high.

00:18:37.256 --> 00:18:39.671
Slow and mindful here as we
lift. (takes deep breath)

00:18:39.671 --> 00:18:41.767
And step it up all the way to your lunge.

00:18:41.767 --> 00:18:43.067
(blows out breath)

00:18:43.067 --> 00:18:46.318
Pivot on the back foot,
find your foundation first,

00:18:46.318 --> 00:18:49.993
then roll it up, Warrior I, you got this.

00:18:49.993 --> 00:18:51.943
Big power pose here.

00:18:51.943 --> 00:18:54.683
Notice how you feel as
you take this shape.

00:18:54.683 --> 00:18:59.234
Press it to the outer edge of
the back foot, strong legs.

00:18:59.234 --> 00:19:01.928
Then find that Uddiyana Bandha,
drawing the navel inward

00:19:01.928 --> 00:19:04.343
and upward, that support from within.

00:19:04.343 --> 00:19:06.874
That support that you need,
that you crave, is within.

00:19:06.874 --> 00:19:10.566
So we're just kind of lighting
a fire and tapping into that.

00:19:10.566 --> 00:19:12.145
Big stretch.

00:19:12.145 --> 00:19:13.259
Big inhale.

00:19:13.259 --> 00:19:15.535
Exhale, Warrior II. (blows out breath)

00:19:15.535 --> 00:19:19.702
Big stretch, big inhale.
(takes deep breath)

00:19:21.108 --> 00:19:22.106
Beautiful.

00:19:22.106 --> 00:19:24.544
Then headed into Triangle
on this side as well.

00:19:24.544 --> 00:19:25.589
We'll spread the fingertips

00:19:25.589 --> 00:19:27.702
and move nice and slow, what's the rush?

00:19:27.702 --> 00:19:30.477
We'll straighten the front leg,
inhale (takes deep breath),

00:19:30.477 --> 00:19:33.380
bump the hips back and
exhale, we begin to stretch,

00:19:33.380 --> 00:19:34.842
reach towards the front edge of your mat

00:19:34.842 --> 00:19:36.143
with the left fingertips.

00:19:36.143 --> 00:19:39.300
And eventually dial the heart down.

00:19:39.300 --> 00:19:40.383
Open up here.

00:19:41.344 --> 00:19:43.364
Stacking the shoulders, staying connected

00:19:43.364 --> 00:19:44.902
to the outer edge of that back foot.

00:19:44.902 --> 00:19:46.040
Breathe.

00:19:46.040 --> 00:19:50.556
(takes deep breath) (blows out breath)

00:19:50.556 --> 00:19:54.353
(takes deep breath) (blows out breath.

00:19:54.353 --> 00:19:56.721
Big breath in. (takes deep breath)

00:19:56.721 --> 00:19:59.345
Then exhale, slowly look
down. (blows out breath)

00:19:59.345 --> 00:20:01.328
Soften through that front knee.

00:20:01.328 --> 00:20:03.627
We'll pivot the back foot,
come back to your lunge.

00:20:03.627 --> 00:20:05.252
Right hand on the ground, keep going,

00:20:05.252 --> 00:20:07.621
swift movement here as we inhale, open up.

00:20:07.621 --> 00:20:08.921
(takes deep breath)

00:20:08.921 --> 00:20:09.754
Big twist.

00:20:11.197 --> 00:20:13.114
Exhale, hand back down.

00:20:14.099 --> 00:20:16.375
Plant the palms, move through a Vinyasa

00:20:16.375 --> 00:20:19.516
or take it straight to Child's Pose.

00:20:19.516 --> 00:20:24.275
That's where we'll meet,
resting for just a moment.

00:20:24.275 --> 00:20:28.844
Hips back, heart melts,
forehead down, we surrender.

00:20:28.844 --> 00:20:31.844
(takes deep breath)

00:20:35.764 --> 00:20:39.931
Stay active with your
breath. (blows out breath)

00:20:41.383 --> 00:20:44.309
Appreciate your body
and appreciate yourself

00:20:44.309 --> 00:20:46.079
for showing up on your mat,

00:20:46.079 --> 00:20:50.162
attempting to shift, stir
the energy of the body.

00:20:58.293 --> 00:21:00.290
And then draw your navel
up towards your spine.

00:21:00.290 --> 00:21:03.471
Connect to your center
as you roll back up.

00:21:03.471 --> 00:21:04.934
Make our way to Downward-Facing Dog.

00:21:04.934 --> 00:21:06.304
You're doing awesome work.

00:21:06.304 --> 00:21:08.556
Let's send the hips up high, heart back.

00:21:08.556 --> 00:21:11.505
Stay present, big breath
in. (takes deep breath)

00:21:11.505 --> 00:21:14.222
Big exhale out. (blows out breath)

00:21:14.222 --> 00:21:16.428
Bend the knees, inhale, look forward.

00:21:16.428 --> 00:21:19.702
Step up to the top or hop up to the top.

00:21:19.702 --> 00:21:22.186
Forward-Fold. (takes deep breath)

00:21:22.186 --> 00:21:25.182
Inhale to lift half-way, find length.

00:21:25.182 --> 00:21:27.875
Exhale to release. (blows out breath)

00:21:27.875 --> 00:21:30.389
Inhale, sweep the arms all
the way up and overhead.

00:21:30.389 --> 00:21:32.688
Full body stretch here.
(takes deep breath)

00:21:32.688 --> 00:21:37.007
Exhale, hands to heart this time, Namaste.

00:21:37.007 --> 00:21:39.932
Now swim the fingertips behind.

00:21:39.932 --> 00:21:41.767
You guys hear those ducks, so funny.

00:21:41.767 --> 00:21:44.925
And interlace the
fingertips behind the tail.

00:21:44.925 --> 00:21:47.061
Then draw the knuckles down first,

00:21:47.061 --> 00:21:49.290
so straight down towards the heels first.

00:21:49.290 --> 00:21:50.457
And then away.

00:21:51.612 --> 00:21:52.445
So that's the action.

00:21:52.445 --> 00:21:53.795
So rather than just taking them away,

00:21:53.795 --> 00:21:57.045
kind of circumventing this stretch here.

00:21:57.045 --> 00:21:59.901
Nice and strong and stable,
we draw the knuckles down.

00:21:59.901 --> 00:22:03.498
And we open our hearts as
we lift the hands away.

00:22:03.498 --> 00:22:06.401
We're working to get the palms
together, really together.

00:22:06.401 --> 00:22:10.975
But, for now, we can square
the wrists here, like so.

00:22:10.975 --> 00:22:12.955
So there's couple options,

00:22:12.955 --> 00:22:15.300
but we are working to get
the palms together perhaps.

00:22:15.300 --> 00:22:16.133
Okay.

00:22:16.133 --> 00:22:17.506
Inhale, find length.

00:22:17.506 --> 00:22:19.967
Exhale, bend the knees,
belly comes to the tops

00:22:19.967 --> 00:22:21.854
of the thighs as the hips go back.

00:22:21.854 --> 00:22:23.061
And the knuckles draw a big rainbow

00:22:23.061 --> 00:22:24.547
all the way up and overhead,

00:22:24.547 --> 00:22:27.143
really reaching out through
the neck and shoulders here.

00:22:27.143 --> 00:22:30.997
Make sure you're not
clenching in the neck.

00:22:30.997 --> 00:22:34.271
Soften, your eyebrows
here if you're clenching,

00:22:34.271 --> 00:22:35.618
and the skin of the face.

00:22:35.618 --> 00:22:37.824
Big breath in. (takes deep breath)

00:22:37.824 --> 00:22:39.565
Big breath out. (blows out breath)

00:22:39.565 --> 00:22:41.957
Now one more breath
here to lift up halfway,

00:22:41.957 --> 00:22:43.698
knuckles reach back.

00:22:43.698 --> 00:22:44.929
Lengthen through the crown of the head.

00:22:44.929 --> 00:22:48.505
So big stretch here, lengthen,
hug the lower ribs in.

00:22:48.505 --> 00:22:51.918
And then exhale, release
everything, soft and sweet.

00:22:51.918 --> 00:22:54.635
So we're balancing the
effort and the ease, right?

00:22:54.635 --> 00:22:56.191
The strength and the grace today.

00:22:56.191 --> 00:22:58.118
Plant the palms, step
it back or hop it back.

00:22:58.118 --> 00:23:01.253
Inhale in, exhale,
plank. (blows out breath)

00:23:01.253 --> 00:23:04.225
Beautiful, soft elbows here,
find a little buoyancy.

00:23:04.225 --> 00:23:05.293
And we're gonna breathe here.

00:23:05.293 --> 00:23:06.477
So rather than a vinyasa here,

00:23:06.477 --> 00:23:08.172
just working on building strength,

00:23:08.172 --> 00:23:10.262
cultivating strength in our plank.

00:23:10.262 --> 00:23:11.841
Feel free to lower the knees.

00:23:11.841 --> 00:23:13.420
If you want a little extra,

00:23:13.420 --> 00:23:17.791
you can add some slow,
mindful Mountain Climbers.

00:23:17.791 --> 00:23:20.020
Everyone breathe deep. (takes deep breath)

00:23:20.020 --> 00:23:22.946
Remember the neck is a nice,
long extension of the spine.

00:23:22.946 --> 00:23:23.991
(blows out breath)

00:23:23.991 --> 00:23:26.499
So we're here, we're here.

00:23:26.499 --> 00:23:29.192
We're doing some slow Mountain Climbers,

00:23:29.192 --> 00:23:31.955
mindful Mountain Climbers.

00:23:31.955 --> 00:23:35.253
Say that five times fast,
mindful Mountain Climbers.

00:23:35.253 --> 00:23:37.691
Mindful Mountain Climbers.

00:23:37.691 --> 00:23:39.316
And then send it back Downward-Facing Dog.

00:23:39.316 --> 00:23:41.290
Awesome work. (takes deep breath)

00:23:41.290 --> 00:23:42.558
All right, here we go. (blows out breath)

00:23:42.558 --> 00:23:46.248
So now that we've lit up
that awareness in the core.

00:23:46.248 --> 00:23:47.081
We're gonna drop the left heel

00:23:47.081 --> 00:23:49.232
and inhale with the right leg up high.

00:23:49.232 --> 00:23:51.275
Exhale, nose to knee. (blows out breath)

00:23:51.275 --> 00:23:53.249
Then step it up, you got it.

00:23:53.249 --> 00:23:54.619
Pivot on the back foot.

00:23:54.619 --> 00:23:56.202
Roll up, Warrior I.

00:23:58.380 --> 00:24:00.215
Take a second here to ground.

00:24:00.215 --> 00:24:05.044
Find places to root and then
find places to lift, to rise.

00:24:05.044 --> 00:24:08.156
So that's what it's all
about, finding that balance

00:24:08.156 --> 00:24:12.323
between the two opposing forces,
or two opposing energies.

00:24:14.263 --> 00:24:16.933
And the idea is that when
we work to find balance,

00:24:16.933 --> 00:24:19.139
a sense of ease, or sense of you in that.

00:24:19.139 --> 00:24:22.472
Then we can be present with just what is

00:24:23.852 --> 00:24:28.293
instead of having all
this fear and anxiety.

00:24:28.293 --> 00:24:29.315
Easier said than done, right?

00:24:29.315 --> 00:24:31.312
But let's use our practice
to explore that at least.

00:24:31.312 --> 00:24:33.843
Inhale, lift and lengthen.

00:24:33.843 --> 00:24:36.304
Then exhale, send the fingertips back.

00:24:36.304 --> 00:24:38.069
Airplane arms.

00:24:38.069 --> 00:24:41.250
Now lift the left heel, stay
connected to your center.

00:24:41.250 --> 00:24:42.876
Lift the left heel, pivot.

00:24:42.876 --> 00:24:44.780
Then come into a little
high lunge variation here.

00:24:44.780 --> 00:24:45.894
Big stretch.

00:24:45.894 --> 00:24:47.845
And then keep the
fingertips reaching back.

00:24:47.845 --> 00:24:49.772
No fear, we're gonna fly here.

00:24:49.772 --> 00:24:51.479
Find a (mumbles) focal point,

00:24:51.479 --> 00:24:54.033
something to focus your
gaze upon out front.

00:24:54.033 --> 00:24:56.007
I'm gonna do this on a
slant too, let's see.

00:24:56.007 --> 00:25:00.174
Inhale in, and exhale, we
lift off, Warrior III, we fly.

00:25:01.487 --> 00:25:03.692
Soft bend in the standing leg.

00:25:03.692 --> 00:25:04.528
No fear.

00:25:04.528 --> 00:25:07.036
And no fear of falling too.

00:25:07.036 --> 00:25:09.062
A friend of mine, the
beautiful woman that comes

00:25:09.062 --> 00:25:11.881
to my classes recently,
shared with me that

00:25:11.881 --> 00:25:16.048
there's no more yoga moment
than when you're falling,

00:25:17.305 --> 00:25:19.720
because you're in a complete surrender.

00:25:19.720 --> 00:25:22.437
And I like that, I paraphrased it.

00:25:22.437 --> 00:25:24.457
So we're playing with Warrior III here.

00:25:24.457 --> 00:25:28.010
You can interlace the fingertips
just like we did before.

00:25:28.010 --> 00:25:30.750
Or work with airplane arms.

00:25:30.750 --> 00:25:34.488
After a couple minutes of playtime flying,

00:25:34.488 --> 00:25:35.858
stay present with how you feel.

00:25:35.858 --> 00:25:39.364
No fear, we're gonna step all
the way back to high lunge.

00:25:39.364 --> 00:25:41.756
Woo, reach the arms all the way up.

00:25:41.756 --> 00:25:43.753
Beautiful big breath
in. (takes deep breath)

00:25:43.753 --> 00:25:45.355
Big breath out, Warrior II.

00:25:45.355 --> 00:25:46.330
Beautiful work.

00:25:46.330 --> 00:25:48.420
Pull the pinkies back. (blows out breath)

00:25:48.420 --> 00:25:50.765
Inhale, look forward. (takes deep breath)

00:25:50.765 --> 00:25:52.901
Exhale, relax the shoulders
down. (blows out breath)

00:25:52.901 --> 00:25:55.061
Trikonasana, straighten the front leg.

00:25:55.061 --> 00:25:56.274
Get another chance at this.

00:25:56.274 --> 00:25:57.505
Create length.

00:25:57.505 --> 00:25:58.828
Reach.

00:25:58.828 --> 00:26:00.828
And slowly we tilt down.

00:26:02.938 --> 00:26:03.771
Play.

00:26:05.469 --> 00:26:07.302
Play with your breath.

00:26:12.157 --> 00:26:14.897
Trying to draw the right rib cage up,

00:26:14.897 --> 00:26:17.147
opening up towards the sky.

00:26:18.751 --> 00:26:22.211
Inhale in, exhale, send your gaze down.

00:26:22.211 --> 00:26:24.928
Soft and easy, we'll bring
the left fingertips down.

00:26:24.928 --> 00:26:27.389
Then the right knee, repeat the twist.

00:26:27.389 --> 00:26:28.271
So we pivot on the back foot.

00:26:28.271 --> 00:26:30.291
Inhale, right fingertips up high.

00:26:30.291 --> 00:26:32.497
Pull the right hip crease back.

00:26:32.497 --> 00:26:34.709
A little detox, letting go of that which

00:26:34.709 --> 00:26:36.961
we don't need anymore
and it doesn't serve us.

00:26:36.961 --> 00:26:39.028
And then back down we go.

00:26:39.028 --> 00:26:41.629
Straight to Down Dog or
move through a vinyasa.

00:26:41.629 --> 00:26:44.462
Or you might go back to the plank.

00:26:46.342 --> 00:26:48.223
We'll meet hips up high,

00:26:48.223 --> 00:26:51.195
heart melting back down, we're Facing Dog.

00:26:51.195 --> 00:26:52.774
Big breath in. (takes deep breath)

00:26:52.774 --> 00:26:53.607
Big breath out.

00:26:53.607 --> 00:26:56.635
Same thing on the other
side and then we're done.

00:26:56.635 --> 00:26:59.117
Right heel grounds down, inhale,
lift the left leg up high.

00:26:59.117 --> 00:26:59.950
(takes deep breath)

00:26:59.950 --> 00:27:01.523
Exhale, nose to knee, cultivate strength.

00:27:01.523 --> 00:27:02.684
(blows out breath)

00:27:02.684 --> 00:27:05.029
Step it up, pivot on the back foot.

00:27:05.029 --> 00:27:07.196
Warrior I, take your time.

00:27:09.743 --> 00:27:13.689
Then notice your attitude on this one.

00:27:13.689 --> 00:27:14.966
Just notice.

00:27:14.966 --> 00:27:16.243
Fingertips reach.

00:27:16.243 --> 00:27:17.869
Strong in the back leg.

00:27:17.869 --> 00:27:20.841
Inhale in, big stretch.
(takes deep breath)

00:27:20.841 --> 00:27:23.258
Going through your checklist.

00:27:25.740 --> 00:27:29.362
When you're ready, inhale, find length.

00:27:29.362 --> 00:27:32.822
And then exhale, send the
fingertips back, airplane arms.

00:27:32.822 --> 00:27:34.424
Slowly we soften through that back leg,

00:27:34.424 --> 00:27:36.427
and we're gonna pivot on the back foot.

00:27:36.427 --> 00:27:39.794
So I have a little place to lift off from.

00:27:39.794 --> 00:27:41.234
And then no fear.

00:27:41.234 --> 00:27:43.231
Inhale in, find your drishti.

00:27:43.231 --> 00:27:45.483
On an exhale, lift off. (blows out breath)

00:27:45.483 --> 00:27:46.316
We fly.

00:27:50.220 --> 00:27:52.426
So take a variation that
feels good on this one.

00:27:52.426 --> 00:27:53.749
I'll stop talking and let you listen

00:27:53.749 --> 00:27:55.776
to the sound of your breath.

00:27:55.776 --> 00:27:58.585
Playing here. (blows out breath)

00:27:58.585 --> 00:28:02.752
(takes deep breath) (blows out breath)

00:28:11.983 --> 00:28:14.142
And after a little bit of playtime,

00:28:14.142 --> 00:28:16.790
smile, inhale in, don't look back, trust.

00:28:16.790 --> 00:28:19.553
Step it back, all the way
right toes to the mat.

00:28:19.553 --> 00:28:22.037
High lunge, sweep the
arms up and overhead.

00:28:22.037 --> 00:28:23.082
Awesome work.

00:28:23.082 --> 00:28:24.545
Big breath in. (takes deep breath)

00:28:24.545 --> 00:28:27.006
Big breath out, Warrior
II. (blows out breath)

00:28:27.006 --> 00:28:28.585
Aw, life is good.

00:28:28.585 --> 00:28:30.304
Relax the shoulders.

00:28:30.304 --> 00:28:32.509
Inhale, look forward. (takes deep breath)

00:28:32.509 --> 00:28:36.676
Exhale, find your foundation.
(blows out breath)

00:28:38.036 --> 00:28:39.708
Then Trikonasana one last time,

00:28:39.708 --> 00:28:41.426
straightening that front leg.

00:28:41.426 --> 00:28:43.818
While bringing the hips
back, finding length.

00:28:43.818 --> 00:28:45.814
And moving slow.

00:28:45.814 --> 00:28:49.981
Staying aware, paying
attention to how you feel here.

00:28:51.457 --> 00:28:53.707
As you evolve this posture.

00:29:01.378 --> 00:29:02.749
(blows out breath)

00:29:02.749 --> 00:29:05.666
Listen to the sound of your breath.

00:29:09.901 --> 00:29:10.734
Inhale in.

00:29:11.921 --> 00:29:15.590
And on an exhale gently
send your gaze back down.

00:29:15.590 --> 00:29:17.633
And slowly we'll soften
through that left knee,

00:29:17.633 --> 00:29:19.885
pivot on the back foot, right
hand comes to the earth.

00:29:19.885 --> 00:29:23.218
Big twist here, inhale, open your heart.

00:29:24.669 --> 00:29:27.014
And exhale all the way down.

00:29:27.014 --> 00:29:28.361
Awesome work.

00:29:28.361 --> 00:29:29.940
Last call.

00:29:29.940 --> 00:29:31.023
Four vinyasa.

00:29:31.867 --> 00:29:32.700
Take it or leave it.

00:29:32.700 --> 00:29:35.582
Send it straight to Child's Pose.

00:29:35.582 --> 00:29:38.090
Or you might insert some
mindful Mountain Climbers here.

00:29:38.090 --> 00:29:39.923
Or take one last flow.

00:29:43.964 --> 00:29:46.194
We'll meet in extended Child's Pose.

00:29:46.194 --> 00:29:48.144
(takes deep breath)

00:29:48.144 --> 00:29:49.723
Big toes together.

00:29:49.723 --> 00:29:51.390
Knees nice and wide.

00:29:54.135 --> 00:29:57.052
(blows out breath)

00:30:01.913 --> 00:30:05.211
This time, go ahead and
bring the palms together.

00:30:05.211 --> 00:30:08.328
And gently bring them right behind

00:30:08.328 --> 00:30:09.594
the back of the head here,

00:30:09.594 --> 00:30:13.913
maybe walking the elbows out a little bit.

00:30:13.913 --> 00:30:15.213
Big stretch in the shoulders.

00:30:15.213 --> 00:30:16.792
If you want more, you can actually,

00:30:16.792 --> 00:30:20.461
undo the palms and pretend you're holding

00:30:20.461 --> 00:30:23.378
a ball here or block over the head.

00:30:24.733 --> 00:30:27.483
Opening up through the shoulders.

00:30:32.419 --> 00:30:34.834
Take one more loving breath in here.

00:30:34.834 --> 00:30:36.274
(takes deep breath)

00:30:36.274 --> 00:30:37.272
And then on your exhale,

00:30:37.272 --> 00:30:40.453
release the hands back down to the mat.

00:30:40.453 --> 00:30:42.218
Great, slowly lift the head up.

00:30:42.218 --> 00:30:44.635
We'll come back to all fours.

00:30:47.210 --> 00:30:49.486
And this time, I'm gonna
bring the two big toes

00:30:49.486 --> 00:30:51.367
together if they aren't already.

00:30:51.367 --> 00:30:55.291
And I'm gonna press up
off the mat with my palms

00:30:55.291 --> 00:30:56.847
and bring the knees super-wide.

00:30:56.847 --> 00:30:59.912
Kind of coming in to a
little Froggie Pose here.

00:30:59.912 --> 00:31:02.234
Come up to the center now.

00:31:02.234 --> 00:31:06.344
So you're gonna stay here in
Froggie, stretching the feet.

00:31:06.344 --> 00:31:10.177
Maybe you try to come
to a total balance here.

00:31:12.706 --> 00:31:14.958
Or maybe you practice Crow.

00:31:14.958 --> 00:31:17.635
So we're gonna start with, or
we're gonna end with rather,

00:31:17.635 --> 00:31:19.237
one last no fear posture,

00:31:19.237 --> 00:31:21.768
just to kind of get us out of our heads.

00:31:21.768 --> 00:31:23.347
And into our bodies and play.

00:31:23.347 --> 00:31:26.830
Nothing like a balancing
posture to kind of

00:31:26.830 --> 00:31:29.128
show you the truth of where you're at

00:31:29.128 --> 00:31:33.128
in that day and just help
you to accept what is.

00:31:34.074 --> 00:31:37.766
And trust that everything
is as it should be.

00:31:37.766 --> 00:31:41.046
You just have to work to honor yourself.

00:31:41.046 --> 00:31:43.275
And enjoy the ride.

00:31:43.275 --> 00:31:46.665
So we're here in the Toestand,
we're here in Froggie.

00:31:46.665 --> 00:31:49.080
Or we're working for a
little Bakasana here.

00:31:49.080 --> 00:31:51.704
So just take a couple moments to play.

00:31:51.704 --> 00:31:52.958
Stay connected with your breath.

00:31:52.958 --> 00:31:53.817
The minute you stop breathing,

00:31:53.817 --> 00:31:56.284
you need to come back to the Froggie Pose.

00:31:56.284 --> 00:31:59.117
Let's have a little playtime here.

00:32:11.795 --> 00:32:14.094
So the body is prepped
for Bakasana, for Crow,

00:32:14.094 --> 00:32:15.677
side body strength.

00:32:16.973 --> 00:32:19.640
Side body length, core strength.

00:32:20.851 --> 00:32:22.871
Shoulders open.

00:32:22.871 --> 00:32:23.704
Hips open.

00:32:25.124 --> 00:32:28.491
Might just work here
in Froggie, beautiful.

00:32:28.491 --> 00:32:29.324
Or strong.

00:32:31.045 --> 00:32:33.738
Same principles, core
strength, side body length,

00:32:33.738 --> 00:32:36.655
and the Toestand balancing posture.

00:32:41.842 --> 00:32:44.187
Wherever you are, take
a couple more breaths.

00:32:44.187 --> 00:32:46.104
Playing, experimenting.

00:32:52.546 --> 00:32:53.379
Whoa.

00:33:00.464 --> 00:33:03.762
And then after you're done playing.

00:33:03.762 --> 00:33:05.666
Wherever you are, come
back to the Froggie,

00:33:05.666 --> 00:33:07.918
that's where we'll all
meet. (takes deep breath)

00:33:07.918 --> 00:33:08.922
And we're gonna draw the palms together,

00:33:08.922 --> 00:33:09.898
big balancing posture.

00:33:09.898 --> 00:33:11.988
Inhale in. (takes deep breath)

00:33:11.988 --> 00:33:14.820
Exhale out. (blows out breath)

00:33:14.820 --> 00:33:15.912
Beautiful.

00:33:15.912 --> 00:33:18.884
Swim the fingertips behind,
close the knees together.

00:33:18.884 --> 00:33:21.624
No fear, just doing
things maybe our bodies

00:33:21.624 --> 00:33:23.946
don't normally do on an everyday basis.

00:33:23.946 --> 00:33:26.453
And then reaching fingertips back,

00:33:26.453 --> 00:33:28.961
and then lots of flexibility
in the feet required here,

00:33:28.961 --> 00:33:31.376
so, maybe make adjustments if you need to.

00:33:31.376 --> 00:33:34.047
Just coming right back to sit on your bum,

00:33:34.047 --> 00:33:36.312
sending the legs out long.

00:33:36.312 --> 00:33:37.729
Yeah, great work.

00:33:38.680 --> 00:33:39.934
So really fancy.

00:33:39.934 --> 00:33:41.490
Oh hey, bumblebee.

00:33:41.490 --> 00:33:42.511
Really fancy posture here.

00:33:42.511 --> 00:33:43.788
Go ahead and center yourself on the mat.

00:33:43.788 --> 00:33:45.762
We're just gonna lean back on our hands.

00:33:45.762 --> 00:33:49.617
And then just pretend like
you are a sweet child,

00:33:49.617 --> 00:33:51.567
maybe you are a child
practicing this, welcome.

00:33:51.567 --> 00:33:55.734
We love you, we're so glad to
have yogis of all ages here.

00:33:56.838 --> 00:33:58.069
So just shake the legs a little.

00:33:58.069 --> 00:34:01.110
Pretend like you're
watching your favorite show.

00:34:01.110 --> 00:34:04.367
Life is good, windshield wiper the legs.

00:34:04.367 --> 00:34:05.923
If you like anatomy, you
might close your eyes

00:34:05.923 --> 00:34:08.338
and imagine what's going
on in your hip socket here.

00:34:08.338 --> 00:34:10.799
Just gentle, maybe look at your feet.

00:34:10.799 --> 00:34:12.958
See your sweet feet, imagine your feet

00:34:12.958 --> 00:34:13.956
as an innocent child.

00:34:13.956 --> 00:34:16.487
I know this all sounds silly,
but it's just so helpful

00:34:16.487 --> 00:34:19.553
to get out of the
seriousness of the things

00:34:19.553 --> 00:34:21.085
that we cannot control.

00:34:21.085 --> 00:34:23.476
How many times have we, just like,

00:34:23.476 --> 00:34:24.731
looked back on something and gone,

00:34:24.731 --> 00:34:29.097
oh, I wish I hadn't been a
jealous, raging you know what.

00:34:29.097 --> 00:34:31.186
Or I wish I had just realized that

00:34:31.186 --> 00:34:33.462
everything would work out or et cetera.

00:34:33.462 --> 00:34:37.129
Alright, after a little
bit of silly shaking

00:34:37.989 --> 00:34:39.453
left to right, go ahead and find that,

00:34:39.453 --> 00:34:42.326
so pressing into the
heels, we balance it out

00:34:42.326 --> 00:34:43.998
with a little structure, lifting the head

00:34:43.998 --> 00:34:46.413
over the heart, the heart over the pelvis.

00:34:46.413 --> 00:34:49.687
Palms can come at the sides here.

00:34:49.687 --> 00:34:50.893
Pressing down into the earth.

00:34:50.893 --> 00:34:53.495
Or fingertips, just
depends on your arm length.

00:34:53.495 --> 00:34:54.958
Big breath in.

00:34:54.958 --> 00:34:56.699
Big breath out.

00:34:56.699 --> 00:34:59.300
Close your eyes for two more
breath cycles, you got this.

00:34:59.300 --> 00:35:01.529
Really firming top of the thighs down,

00:35:01.529 --> 00:35:03.991
flexing the toes up towards
the sky, lift your hearts.

00:35:03.991 --> 00:35:08.158
(takes deep breath) (blows out breath)

00:35:11.746 --> 00:35:14.509
Great, then press in to
the palms, lift the knees,

00:35:14.509 --> 00:35:16.738
draw the hips down towards the heels.

00:35:16.738 --> 00:35:19.989
Palms come together, interlace.

00:35:19.989 --> 00:35:23.077
Little index finger forward
here as we roll it down.

00:35:23.077 --> 00:35:25.864
(blows out breath)

00:35:25.864 --> 00:35:27.954
Arms reach up and overhead,
straighten the legs,

00:35:27.954 --> 00:35:29.765
full body stretch, life is good.

00:35:29.765 --> 00:35:32.574
Inhale lots of love
in. (takes deep breath)

00:35:32.574 --> 00:35:35.454
Exhale, right arm on
top, give yourself a hug.

00:35:35.454 --> 00:35:38.402
Arms cross over the
chest. (blows out breath)

00:35:38.402 --> 00:35:39.726
Maybe use the fingertips to give yourself

00:35:39.726 --> 00:35:41.559
a little massage here.

00:35:42.721 --> 00:35:46.460
And then inhale, arms up and
overhead. (takes deep breath)

00:35:46.460 --> 00:35:48.039
And then exhale, left arm on top.

00:35:48.039 --> 00:35:49.920
Go ahead and soften through
the feet and the toes.

00:35:49.920 --> 00:35:52.837
(blows out breath)

00:35:54.378 --> 00:35:56.045
And close your eyes.

00:35:57.466 --> 00:36:00.485
And then inhale, arms up and overhead.

00:36:00.485 --> 00:36:04.652
And then exhale, release the
arms gently down at your side.

00:36:10.887 --> 00:36:15.054
Wherever you are, in your
mind, your heart, your body.

00:36:16.599 --> 00:36:20.766
Wherever you are, practicing
this around the globe.

00:36:23.287 --> 00:36:26.050
I send you support and hugs.

00:36:26.050 --> 00:36:29.626
And also acknowledge you,
appreciate you, and honor you.

00:36:29.626 --> 00:36:31.507
And admire you for showing up on your mat

00:36:31.507 --> 00:36:35.802
to work out, yes, but to also work it out.

00:36:35.802 --> 00:36:37.149
(soft laugh)

00:36:37.149 --> 00:36:39.634
So cheers to you and cheers to us.

00:36:39.634 --> 00:36:41.793
And we bow to this beautiful practice.

00:36:41.793 --> 00:36:43.744
As we settle in for Shavasana

00:36:43.744 --> 00:36:45.903
by bringing the palms together.

00:36:45.903 --> 00:36:48.248
Or you can take one hand over the heart

00:36:48.248 --> 00:36:51.011
and one hand over the belly.

00:36:51.011 --> 00:36:53.124
Take a deep breath in. (takes deep breath)

00:36:53.124 --> 00:36:55.429
Whisper it to yourself. (blows out breath)

00:36:55.429 --> 00:36:58.541
Our final words, recognition,

00:36:58.541 --> 00:37:02.000
honoring the light in
me and the light in you.

00:37:02.000 --> 00:37:06.342
The light in oneself
and the light in others.

00:37:06.342 --> 00:37:08.130
Deep breath in. (takes deep breath)

00:37:08.130 --> 00:37:09.797
And we say, Namaste.

00:37:12.078 --> 00:37:14.911
(energetic music)