WEBVTT

00:00:00.000 --> 00:00:00.874
- What's up everyone?

00:00:00.874 --> 00:00:02.000
Welcome to Yoga with Adriene.

00:00:02.000 --> 00:00:03.718
I am Adriene, and today on the channel

00:00:03.718 --> 00:00:06.504
we have a fierce practice, Shakti flow.

00:00:06.504 --> 00:00:08.617
This is a vinyasa that's gonna help you

00:00:08.618 --> 00:00:10.360
get into your body, step into your power,

00:00:10.360 --> 00:00:12.879
and find what feels good.

00:00:12.879 --> 00:00:15.305
So hop into something comfy,
and let's get started.

00:00:15.305 --> 00:00:20.305
(pleasant instrumental music)

00:00:27.310 --> 00:00:29.584
All right, if you are ready, I am ready.

00:00:29.585 --> 00:00:32.685
Let's begin in a nice comfortable seat

00:00:32.685 --> 00:00:34.572
about in the middle of your mat.

00:00:36.504 --> 00:00:39.007
Take a second to get settled in here.

00:00:43.344 --> 00:00:45.898
Sit up nice and tall,
and when you're ready,

00:00:45.898 --> 00:00:48.655
close your eyes and lift your heart.

00:00:53.200 --> 00:00:57.793
Begin to notice how you
feel in this moment.

00:01:00.270 --> 00:01:02.347
Now that you have started the video,

00:01:02.347 --> 00:01:05.087
you've rolled out your
mat, now that you're here

00:01:05.087 --> 00:01:09.378
to take some time for
yourself, how do you feel?

00:01:15.326 --> 00:01:18.660
You might gently rock your
heart forward and back,

00:01:18.660 --> 00:01:22.672
forward and back, or find
a gentle sway side to side.

00:01:25.463 --> 00:01:29.026
A little soft movement
here as you begin to,

00:01:29.027 --> 00:01:34.027
again, settle in and allow
the day thus far to melt away,

00:01:35.460 --> 00:01:40.184
and any task or to do list
that you have post practice,

00:01:40.184 --> 00:01:44.615
allow it to be very
politely put on the shelf.

00:01:45.536 --> 00:01:47.934
So we're gonna work to stay present here.

00:01:51.180 --> 00:01:54.192
Again, any little movement
here that feels good.

00:01:55.905 --> 00:01:58.378
Eventually coming to a place of stillness

00:01:58.378 --> 00:02:01.338
with the head stacked over the heart,

00:02:01.338 --> 00:02:03.926
and the heart stacked over the pelvis.

00:02:03.927 --> 00:02:06.944
Sitting up as tall as you
can, closing the eyes,

00:02:06.944 --> 00:02:08.890
relaxing the shoulders.

00:02:11.661 --> 00:02:14.782
Simply tuning in to what's going on today.

00:02:14.782 --> 00:02:16.413
Notice how you feel.

00:02:23.837 --> 00:02:27.454
Then when you're ready,
take a deep breath in.

00:02:30.479 --> 00:02:33.457
Exhale to release.

00:02:36.307 --> 00:02:38.994
Big breath in through the nose.

00:02:41.985 --> 00:02:45.561
And perhaps finding a
little ujjayi breath here.

00:02:45.561 --> 00:02:50.561
(deep breathing)

00:02:57.425 --> 00:03:00.329
Together, let's choose,
stick with our breath,

00:03:00.329 --> 00:03:03.091
move with the breath today,

00:03:03.091 --> 00:03:08.091
so that we can very kindly,
gently, and effectively

00:03:09.098 --> 00:03:12.116
move the energy around in the body.

00:03:17.788 --> 00:03:21.527
Opening our minds, our hearts,
and through our practice,

00:03:21.527 --> 00:03:26.527
our body to the true
Shakti, or empowerment.

00:03:31.667 --> 00:03:34.379
All right, one more big breath in here,

00:03:36.346 --> 00:03:38.110
and we'll use the exhale to gently

00:03:38.110 --> 00:03:41.314
bow the chin to the chest.

00:03:41.314 --> 00:03:43.236
Hands together at the heart.

00:03:44.995 --> 00:03:46.911
Choose to stick with your breath.

00:03:46.911 --> 00:03:49.814
Open your mind, your body, your heart,

00:03:49.814 --> 00:03:53.088
to your true Shakti, your true power.

00:03:53.088 --> 00:03:55.375
And if there's anything else
you want to add on here,

00:03:55.375 --> 00:03:58.928
create a little intention for
yourself or your practice,

00:03:58.928 --> 00:03:59.995
go ahead and do so.

00:03:59.995 --> 00:04:04.379
Palms together at the
heart, head bowing forward.

00:04:11.490 --> 00:04:13.567
If I've lost you here, at the very least,

00:04:13.567 --> 00:04:15.279
I always say this in my
classes, you're getting

00:04:15.279 --> 00:04:19.313
a grand neck stretch, shoulder
blades drawing together.

00:04:23.046 --> 00:04:24.080
So take what works for you.

00:04:24.080 --> 00:04:25.467
Leave what doesn't.

00:04:26.320 --> 00:04:28.318
Repeat your intention if you set one here,

00:04:28.318 --> 00:04:31.087
honoring the power of word
and the power of thought.

00:04:38.964 --> 00:04:40.168
And then take a deep breath in,

00:04:40.168 --> 00:04:42.235
the deepest breath you've taken all day.

00:04:42.235 --> 00:04:43.908
(inhaling)

00:04:43.908 --> 00:04:46.484
And use your exhale to
open hands, open your eyes,

00:04:46.484 --> 00:04:49.419
lift the chin parallel to the sky,

00:04:50.403 --> 00:04:51.528
and let's rock and roll.

00:04:51.528 --> 00:04:54.106
All right, taking it
forward onto all fours.

00:04:54.106 --> 00:04:55.151
Take your time getting there.

00:04:55.151 --> 00:04:57.473
If you're tired, your body's heavy,

00:04:57.473 --> 00:04:59.133
maybe you've had a long
day, or your heart's

00:04:59.133 --> 00:05:00.498
a little tender, I got you.

00:05:00.498 --> 00:05:01.695
Don't worry.

00:05:01.695 --> 00:05:05.200
Just try to stay present,
and we'll work again

00:05:05.201 --> 00:05:07.059
with a focus on the breaths.

00:05:07.059 --> 00:05:08.880
So right away, big inhale as you come

00:05:08.880 --> 00:05:10.768
into tabletop position.

00:05:12.341 --> 00:05:13.758
Big exhale out.

00:05:13.758 --> 00:05:16.537
Keep that going as you work
through your alignment.

00:05:17.879 --> 00:05:22.529
So today's practice is swift and fun.

00:05:23.846 --> 00:05:25.565
So if you're new to
the practice or perhaps

00:05:25.565 --> 00:05:27.412
you're tending to something in your body,

00:05:27.412 --> 00:05:28.515
be super mindful.

00:05:28.515 --> 00:05:30.954
Take breaks as you need, remember.

00:05:30.954 --> 00:05:32.812
You're trying to come into your power.

00:05:32.812 --> 00:05:35.691
You're working to come into your power,

00:05:35.691 --> 00:05:38.320
so that's unique and
special and beautiful.

00:05:42.251 --> 00:05:44.037
So tend to that, right?

00:05:44.037 --> 00:05:45.233
Take good care.

00:05:45.233 --> 00:05:47.667
We're coming into tabletop
here, hugging the lower ribs in,

00:05:47.667 --> 00:05:49.768
sending the gaze straight down.

00:05:49.769 --> 00:05:52.301
I guess I was about to
go off on a rant and say,

00:05:52.301 --> 00:05:54.866
not just the physical modifications,

00:05:54.867 --> 00:05:56.968
but the mental and emotional too.

00:05:56.968 --> 00:05:59.821
Take care of your energy, right?

00:05:59.821 --> 00:06:02.130
Your energy today.

00:06:02.130 --> 00:06:05.054
Curl the toes under if you need to here,

00:06:05.054 --> 00:06:06.912
just for a couple
breaths, and if the wrists

00:06:06.913 --> 00:06:08.561
are already starting to talk to you,

00:06:08.561 --> 00:06:11.092
press away from your yoga mat.

00:06:11.093 --> 00:06:12.717
Hollow through the upper back body.

00:06:12.717 --> 00:06:14.878
Send the tailbone out
long, crown of the head

00:06:14.878 --> 00:06:16.700
towards the front edge of your mat.

00:06:16.700 --> 00:06:18.940
Gaze straight down.

00:06:18.940 --> 00:06:21.166
When you're ready, press
into the tops of the feet.

00:06:21.166 --> 00:06:23.348
So uncurl the toes, knees
underneath the hips,

00:06:23.348 --> 00:06:25.252
wrists underneath the shoulders,

00:06:25.252 --> 00:06:26.785
and we're gonna press
away from the yoga mat

00:06:26.785 --> 00:06:28.828
and let the knees hover for five seconds,

00:06:28.828 --> 00:06:31.626
just waking up this line
from the crown to the tail.

00:06:31.626 --> 00:06:33.633
You might start to shake here or tremble.

00:06:33.634 --> 00:06:36.145
It's prana moving throughout the body.

00:06:36.145 --> 00:06:40.000
And gently release the
knees, and move into Cat-Cow.

00:06:40.000 --> 00:06:41.032
Spinal flex.

00:06:41.032 --> 00:06:41.799
Inhale.

00:06:41.799 --> 00:06:45.407
You drop the belly, heart opens forward.

00:06:45.408 --> 00:06:46.408
And exhale.

00:06:46.408 --> 00:06:49.508
We curl the tail under,
rounding through nice and slow

00:06:49.508 --> 00:06:51.256
here at first.

00:06:52.991 --> 00:06:54.466
Chin to chest.

00:06:54.466 --> 00:06:56.647
Inhale, drop the belly.

00:06:56.647 --> 00:06:59.614
Tailbone towards the sky,
open through the heart.

00:07:00.526 --> 00:07:03.625
Exhale, rounding through.

00:07:03.625 --> 00:07:05.542
Tailbone lengthens down.

00:07:05.542 --> 00:07:06.503
Navel draws up.

00:07:06.504 --> 00:07:07.630
Chin to chest.

00:07:07.630 --> 00:07:08.629
Keep it going here.

00:07:08.629 --> 00:07:10.069
Move with your breath.

00:07:10.069 --> 00:07:14.476
(deep breathing)

00:07:26.249 --> 00:07:28.380
And then careful that you're
not locked in the elbows,

00:07:28.380 --> 00:07:30.419
but a soft bend here.

00:07:31.830 --> 00:07:35.661
We can begin to send the hips to one side,

00:07:35.661 --> 00:07:37.043
and then the other.

00:07:37.043 --> 00:07:39.887
Crown of the head counters the tailbone,

00:07:39.887 --> 00:07:41.825
and any other movement
that feels good here.

00:07:41.825 --> 00:07:45.123
So you might just stay within
the structure of Cat-Cow,

00:07:45.123 --> 00:07:49.209
or you might start to veer
off the railroad tracks.

00:07:49.209 --> 00:07:50.928
Check in with where the body's at today.

00:07:50.928 --> 00:07:54.063
So warming it up before
we roll it up to standing.

00:07:54.063 --> 00:07:55.131
Take a moment here.

00:07:55.131 --> 00:07:57.772
You might come all the
way to Child's Pose.

00:07:58.905 --> 00:08:02.253
And you might come all the way
forward, little Baby Cobra.

00:08:03.432 --> 00:08:05.429
Maybe sending the hips left to right

00:08:05.429 --> 00:08:07.652
or some circles in the hips.

00:08:11.362 --> 00:08:12.824
And then take this soft movement

00:08:12.824 --> 00:08:15.506
that you've created on your mat.

00:08:15.506 --> 00:08:18.642
Go for the gold, checking in,

00:08:18.642 --> 00:08:22.106
shining a little light in the
dark places, as I like to say,

00:08:22.106 --> 00:08:24.927
and when you're ready, take this movement

00:08:24.927 --> 00:08:27.889
up with you and choreograph your way

00:08:27.889 --> 00:08:30.605
to Downward-Facing Dog,
sending your center

00:08:30.605 --> 00:08:33.808
all the way up in space, hips up high.

00:08:33.808 --> 00:08:35.975
And then the heart melts back.

00:08:37.827 --> 00:08:40.188
Press into both palms evenly.

00:08:40.188 --> 00:08:41.581
Hug the lower ribs in just a hair

00:08:41.581 --> 00:08:43.311
so we're not splaying
out here in the ribs,

00:08:43.311 --> 00:08:47.282
but drawing them in, finding
a containment, if you will,

00:08:47.282 --> 00:08:49.129
in the torso.

00:08:49.129 --> 00:08:52.471
If you haven't already, take
your dog for a little walk,

00:08:52.471 --> 00:08:54.771
stretching out through the legs,

00:08:54.771 --> 00:08:58.765
again, pressing evenly through both palms.

00:08:58.765 --> 00:09:00.471
Then how's your breath?

00:09:00.471 --> 00:09:02.189
Return to the breath.

00:09:02.189 --> 00:09:03.804
♫ Return to the breath ♫

00:09:03.804 --> 00:09:05.951
(laughs) I keep making that joke.

00:09:05.951 --> 00:09:07.984
It's bad.

00:09:07.984 --> 00:09:09.550
If you don't know Return of the Mack,

00:09:09.550 --> 00:09:12.267
then you won't get that
joke, but that's okay.

00:09:12.268 --> 00:09:13.730
It's probably for the best.

00:09:13.730 --> 00:09:15.925
Here we go, big breath in.

00:09:15.925 --> 00:09:18.990
Big breath out to look forward.

00:09:18.990 --> 00:09:20.889
We're going to go for a nice slow walk.

00:09:20.889 --> 00:09:22.527
Draw the navel in and up.

00:09:22.527 --> 00:09:25.743
Uddiyana Bandha, so
control through your center

00:09:25.743 --> 00:09:28.622
as you walk slowly towards
the front edge of your mat.

00:09:28.622 --> 00:09:30.839
So there will come a point on this journey

00:09:30.840 --> 00:09:34.689
that you have to negotiate,
and that's what it's all about,

00:09:34.689 --> 00:09:38.555
negotiating things on the mat, mindfully.

00:09:38.555 --> 00:09:41.574
We come into a forward fold.

00:09:41.574 --> 00:09:43.247
Feet hip width apart or flush together,

00:09:43.247 --> 00:09:44.107
it doesn't matter to me.

00:09:44.107 --> 00:09:46.225
Just find nice, conscious footing.

00:09:47.497 --> 00:09:49.377
And when you arrive here, see if you can

00:09:49.378 --> 00:09:53.969
find something new, really
using today's practice

00:09:55.077 --> 00:09:58.897
to work on being present,
present in the sensation,

00:09:58.897 --> 00:10:00.824
present with your breath, and present

00:10:00.824 --> 00:10:02.968
in the challenging moments as well.

00:10:04.770 --> 00:10:07.089
Then I'd like for you to release
the arms if you had a bind

00:10:07.089 --> 00:10:09.836
and just find a soft sway.

00:10:09.836 --> 00:10:13.046
So focusing on the
softness, even like a little

00:10:13.046 --> 00:10:18.046
feminine quality here, and
that's for all men and women

00:10:18.049 --> 00:10:22.555
and children, and animals and pets.

00:10:22.555 --> 00:10:24.551
When I say feminine energy,
I'm not just talking

00:10:24.552 --> 00:10:26.455
about like, "Hey girl, hey."

00:10:26.455 --> 00:10:28.871
I'm talking about softness, right?

00:10:28.871 --> 00:10:30.159
Just an energy, right?

00:10:30.159 --> 00:10:32.412
We're talking about Shakti
today, so we have to

00:10:32.412 --> 00:10:36.114
kind of address the feminine energy,

00:10:36.114 --> 00:10:38.610
and that exists in both man and woman

00:10:38.610 --> 00:10:41.931
as does the masculine
energy, so take a second

00:10:41.931 --> 00:10:43.783
to find that softness here.

00:10:49.165 --> 00:10:50.778
Then bend the knees, quite generously

00:10:50.778 --> 00:10:51.742
if you haven't already.

00:10:51.742 --> 00:10:54.731
Just give the lower back some extra TLC.

00:10:56.327 --> 00:10:58.382
And then plant your feet strong,

00:10:58.382 --> 00:11:00.925
super mindful through the feet today.

00:11:00.925 --> 00:11:03.907
Really find that connection to the earth,

00:11:03.908 --> 00:11:06.823
that pada bandha as you
press into all four corners

00:11:06.823 --> 00:11:07.682
of the feet.

00:11:07.682 --> 00:11:09.666
Draw energy up from the arches,

00:11:09.666 --> 00:11:12.779
and when you're ready, slowly roll up.

00:11:12.779 --> 00:11:14.771
How slow can you go today?

00:11:22.949 --> 00:11:25.841
Eventually the heart lifts up so high,

00:11:25.841 --> 00:11:27.633
crown of the head towards the sky,

00:11:27.633 --> 00:11:29.619
and we press into the feet.

00:11:29.619 --> 00:11:31.674
Lengthen the tailbone
down, and we come into

00:11:31.674 --> 00:11:35.783
our first beautiful
Mountain Pose, or Tadasana.

00:11:35.783 --> 00:11:38.522
Go ahead and open the palms today.

00:11:38.522 --> 00:11:42.732
Draw the shoulder blades
together really really firmly.

00:11:44.803 --> 00:11:46.898
So really activating the
upper back body here.

00:11:46.898 --> 00:11:50.102
Hug the lower ribs in,
and see what happens if,

00:11:50.102 --> 00:11:54.318
without looking down, you lift the toes.

00:11:54.318 --> 00:11:56.766
Engage the quads, so kind
of lift the kneecaps here.

00:11:56.766 --> 00:11:58.717
That helps.

00:11:58.717 --> 00:12:01.247
And then release the toes
back down to the earth,

00:12:01.248 --> 00:12:04.372
and on a big inhale, reach for the sky.

00:12:04.372 --> 00:12:06.310
Draw energy up from your arches.

00:12:06.311 --> 00:12:08.772
Big stretch here, Volcano Pose.

00:12:08.772 --> 00:12:11.454
On an exhale, ground down
through the shoulders.

00:12:11.454 --> 00:12:15.377
Once again, see if you can
activate the upper back body.

00:12:15.378 --> 00:12:17.654
For me it helps to take a
big beach ball overhead here,

00:12:17.654 --> 00:12:19.697
rather than being really narrow.

00:12:19.697 --> 00:12:21.739
Inhale in.

00:12:21.739 --> 00:12:23.458
Exhale, bend the elbows.

00:12:23.458 --> 00:12:24.637
Lift your heart.

00:12:24.638 --> 00:12:25.571
Soft knees here.

00:12:25.571 --> 00:12:28.334
Slight back bend as you
open through the chest.

00:12:28.334 --> 00:12:30.829
Look up, then inhale.

00:12:30.829 --> 00:12:32.848
Find that containment in the torso again

00:12:32.849 --> 00:12:34.747
as you reach up volcano.

00:12:34.747 --> 00:12:36.443
Exhale, palms come together.

00:12:36.443 --> 00:12:38.172
Soft bend in the knees.

00:12:38.172 --> 00:12:41.331
Bend at the waist and
take it all the way down.

00:12:41.331 --> 00:12:43.269
Slow to start here, so nice and easy.

00:12:43.269 --> 00:12:44.384
Move with your breath.

00:12:44.384 --> 00:12:46.531
Inhale, halfway lift.

00:12:46.531 --> 00:12:49.224
Your version, so palms
on the tops of the thighs

00:12:49.225 --> 00:12:53.327
I recommend, or the shins,
or fingertips on the mat.

00:12:55.457 --> 00:12:56.722
Enjoy your practice.

00:12:56.722 --> 00:12:58.162
Inhale, find length.

00:12:58.162 --> 00:12:59.253
Long, beautiful neck.

00:12:59.253 --> 00:13:01.994
Remember that hovering
move we did on all fours.

00:13:01.994 --> 00:13:03.793
Pull the elbows back and once again,

00:13:03.793 --> 00:13:05.761
activate the upper back body.

00:13:06.799 --> 00:13:10.149
On your next exhale, slide it down.

00:13:11.618 --> 00:13:12.837
Reach for the sky.

00:13:12.837 --> 00:13:14.172
Press into all four corners of the feet.

00:13:14.172 --> 00:13:16.193
Spread the fingertips super wide,

00:13:16.193 --> 00:13:18.723
hands like starfish here
as we reach for the sky.

00:13:18.723 --> 00:13:21.087
Lift the toes, maybe activate.

00:13:22.091 --> 00:13:23.217
Awesome, and then exhale.

00:13:23.217 --> 00:13:25.656
Hands to the heart.

00:13:25.656 --> 00:13:26.397
Great.

00:13:26.398 --> 00:13:27.676
I'm gonna bring my feet together now,

00:13:27.676 --> 00:13:29.359
but you can keep yours hip width apart.

00:13:29.359 --> 00:13:30.497
Yogi's choice.

00:13:30.497 --> 00:13:31.832
Listen to your body.

00:13:31.832 --> 00:13:32.878
Listen to your heart.

00:13:32.878 --> 00:13:34.851
Inhale.

00:13:34.851 --> 00:13:37.248
Exhale, relax the shoulders down.

00:13:38.775 --> 00:13:40.928
Inhale, reach for the sky.

00:13:42.258 --> 00:13:43.976
Exhale, bend the elbows, thumbs back,

00:13:43.976 --> 00:13:45.729
pinkies forward, soft bend in the knees

00:13:45.729 --> 00:13:47.192
as we open through the chest.

00:13:47.192 --> 00:13:48.877
Lift the chin.

00:13:48.877 --> 00:13:50.593
Inhale, back to center.

00:13:50.594 --> 00:13:52.754
Hug the lower ribs in.

00:13:52.754 --> 00:13:54.692
Exhale, down we go.

00:13:54.692 --> 00:13:56.207
Forward fold.

00:13:57.595 --> 00:13:59.372
Inhale, halfway lift.

00:13:59.372 --> 00:14:03.271
Go through your checklist, and then exhale

00:14:03.272 --> 00:14:05.350
all the way down.

00:14:05.350 --> 00:14:07.637
This time, plant the
palms, bend the knees.

00:14:07.637 --> 00:14:10.877
We're gonna slide the right
toes back, followed by the left.

00:14:10.877 --> 00:14:12.838
Come into our first plank pose together.

00:14:12.838 --> 00:14:14.151
Don't panic.

00:14:14.151 --> 00:14:16.240
Spread the palms super wide.

00:14:16.240 --> 00:14:19.549
Move through your action points,
hugging the lower ribs in,

00:14:19.549 --> 00:14:21.279
spiking the heels towards the back.

00:14:21.279 --> 00:14:23.729
Hips aren't sinking down, but really,

00:14:23.729 --> 00:14:25.458
we're trying to create
one nice, long piece

00:14:25.458 --> 00:14:29.122
from the crown to the tail,
and from the hips to the heels.

00:14:30.451 --> 00:14:32.796
One more breath here, you've got it.

00:14:32.796 --> 00:14:35.095
And then on an exhale,
slowly lower the knees.

00:14:35.095 --> 00:14:35.873
Cross the ankles.

00:14:35.873 --> 00:14:38.857
Hug the elbows into the
side body and gaze forward.

00:14:38.857 --> 00:14:41.178
Hug the lower belly in
as you slowly lower down

00:14:41.178 --> 00:14:43.094
all the way to the belly,

00:14:43.094 --> 00:14:45.701
and inhale, lift up, Baby Cobra.

00:14:47.018 --> 00:14:49.933
So take a second here
to pull the elbows back.

00:14:49.933 --> 00:14:51.924
Press into your foundation.

00:14:53.590 --> 00:14:56.399
And if you're looking
at the video, no prob,

00:14:56.399 --> 00:14:57.676
but go ahead and take your gaze forward

00:14:57.676 --> 00:14:58.895
when you're ready, and just notice

00:14:58.895 --> 00:15:00.752
if you're kind of clenching
in the back of the neck.

00:15:00.753 --> 00:15:03.992
So tuck the chin, or send
your gaze down a little bit,

00:15:03.992 --> 00:15:06.088
and find length through
the back of the neck.

00:15:07.069 --> 00:15:08.810
Warming up the muscles of the back body,

00:15:08.810 --> 00:15:10.209
big breath in.

00:15:11.132 --> 00:15:12.176
Big breath out.

00:15:12.177 --> 00:15:14.087
One more big breath in here.

00:15:17.216 --> 00:15:19.869
And then use your exhale
to slowly release.

00:15:21.454 --> 00:15:22.474
Curl the toes under.

00:15:22.475 --> 00:15:24.437
Press all the way back up to plank.

00:15:24.437 --> 00:15:26.098
You can also come to all fours here

00:15:26.098 --> 00:15:27.317
and lift up from the tail.

00:15:27.317 --> 00:15:29.755
Otherwise if you're in
plank, hug the low ribs in.

00:15:29.755 --> 00:15:31.428
Send the hips up high,

00:15:31.428 --> 00:15:33.724
and we'll meet in Downward-Facing Dog.

00:15:34.972 --> 00:15:37.073
Inhale in.

00:15:37.073 --> 00:15:38.361
Exhale out.

00:15:38.361 --> 00:15:40.741
Drive the heels towards the earth.

00:15:40.741 --> 00:15:42.576
They don't have to come
anywhere close to touching,

00:15:42.576 --> 00:15:44.979
just that action.

00:15:44.979 --> 00:15:46.152
Great.

00:15:46.152 --> 00:15:47.579
Drop the left heel when you're ready.

00:15:47.579 --> 00:15:49.901
Inhale, lift the left leg up high.

00:15:49.901 --> 00:15:53.942
Exhale, nose to knee, rounding forward.

00:15:53.942 --> 00:15:56.032
Then step it up into a lunge.

00:15:56.032 --> 00:15:57.158
Lower the back knee.

00:15:57.158 --> 00:15:57.959
Take your time.

00:15:57.959 --> 00:16:01.079
Make sure you're not on a
tightrope, but two skis here,

00:16:01.079 --> 00:16:03.250
and then front knee over front ankle.

00:16:04.324 --> 00:16:07.945
Just take a second here
to stretch, to breathe.

00:16:07.946 --> 00:16:09.862
Relax the shoulders, and then notice

00:16:09.862 --> 00:16:11.464
if you're kind of rounding here

00:16:11.464 --> 00:16:14.615
or crouching over in the upper back body.

00:16:14.615 --> 00:16:15.720
Find length.

00:16:15.720 --> 00:16:18.212
Activate the upper back body once again.

00:16:19.610 --> 00:16:21.782
If you need a little more,
walk the left knee back.

00:16:21.782 --> 00:16:23.900
If you need a little less, walk it up.

00:16:24.846 --> 00:16:27.168
Big breaths.

00:16:27.168 --> 00:16:28.905
If you need a little extra padding here,

00:16:28.905 --> 00:16:29.972
you can double up on the mat

00:16:29.972 --> 00:16:32.184
or always use a blanket or a towel.

00:16:32.184 --> 00:16:33.880
Now, connect to your center.

00:16:33.880 --> 00:16:35.738
Light a little fire in
your belly, and release

00:16:35.738 --> 00:16:37.827
the fingertips and
bring them up to the top

00:16:37.827 --> 00:16:39.475
of that right thigh.

00:16:39.475 --> 00:16:41.054
Come out of the pose a little bit,

00:16:41.054 --> 00:16:42.632
and then find nice support here,

00:16:42.633 --> 00:16:45.113
hugging the inner thighs to the mid line,

00:16:45.113 --> 00:16:46.825
and breathing deep.

00:16:48.003 --> 00:16:48.758
Great.

00:16:48.758 --> 00:16:50.940
Back toes stay curled under if you want.

00:16:50.940 --> 00:16:53.344
I recommend undoing them
so I can find a nice

00:16:53.344 --> 00:16:55.817
strong root here, because I'm gonna send

00:16:55.817 --> 00:16:58.087
the fingertips forward, up, and back.

00:16:59.161 --> 00:17:00.797
Maybe you sink a little deeper,

00:17:00.798 --> 00:17:02.244
tug back through the right hip crease.

00:17:02.244 --> 00:17:03.369
Lengthen tailbone down.

00:17:03.369 --> 00:17:07.143
Big beach ball overhead,
activate the upper back body.

00:17:07.143 --> 00:17:09.140
Then right hand's gonna
grab the left wrist.

00:17:09.140 --> 00:17:10.104
Think up and over.

00:17:10.104 --> 00:17:11.728
Squeeze the inner thighs to the mid line

00:17:11.728 --> 00:17:15.688
as you send your left
fingertips to the right.

00:17:15.688 --> 00:17:16.721
Try to draw your right shoulder

00:17:16.721 --> 00:17:20.169
towards your front knee
and smile and breathe.

00:17:20.169 --> 00:17:21.702
Big stretch here.

00:17:21.702 --> 00:17:22.584
Inhale.

00:17:22.584 --> 00:17:23.885
Lift the chin slightly.

00:17:23.885 --> 00:17:24.883
Exhale.

00:17:24.883 --> 00:17:26.310
Back to center.

00:17:26.310 --> 00:17:28.888
We're gonna open the
heart up towards the left

00:17:28.888 --> 00:17:32.384
almost like Warrior II, and
then I'm gonna take this action

00:17:32.384 --> 00:17:34.821
and keep turning as I bring my left toes

00:17:34.821 --> 00:17:36.482
to the right side of the mat.

00:17:36.482 --> 00:17:38.303
You can also do this with
fingertips on the ground

00:17:38.304 --> 00:17:39.663
for more stability.

00:17:39.663 --> 00:17:42.309
And I'm moving into a
Gate Pose variation here.

00:17:42.309 --> 00:17:44.557
So sending my left hand down to a block

00:17:44.557 --> 00:17:46.774
or to the earth.

00:17:46.774 --> 00:17:48.713
Straightening through the front leg,

00:17:48.713 --> 00:17:50.697
and then when you're ready, opening up

00:17:50.698 --> 00:17:52.225
through the right arm.

00:17:53.159 --> 00:17:55.760
Now remember that extension,
that fire that we lit

00:17:55.760 --> 00:17:56.876
from the crown to the tail,

00:17:56.876 --> 00:18:00.161
so my neck is not hanging
here, but I'm nice and long,

00:18:00.161 --> 00:18:02.134
shoulders tugging away.

00:18:02.134 --> 00:18:06.511
Breathe deep here. (deep breathing)

00:18:06.511 --> 00:18:09.437
Last but not least, we can
take the right fingertips

00:18:09.437 --> 00:18:11.920
and bring them all the way up and forward,

00:18:11.921 --> 00:18:14.766
or towards what was the
back edge of your mat here.

00:18:14.766 --> 00:18:16.282
Big breath.

00:18:18.446 --> 00:18:20.803
To come out of the posture,
we'll round through,

00:18:20.803 --> 00:18:23.740
drawing navel to spine,
so connect to your center.

00:18:23.740 --> 00:18:26.468
Rounding through, using
the fingertips like spiders

00:18:26.468 --> 00:18:28.988
to crawl all the way back to the front.

00:18:28.988 --> 00:18:30.857
Can you tell I used to teach kids yoga?

00:18:30.857 --> 00:18:32.610
It was like spider fingers all the time.

00:18:32.610 --> 00:18:34.521
Back to your nice low lunge.

00:18:36.209 --> 00:18:37.115
Great.

00:18:37.115 --> 00:18:38.981
Inhale, look forward.

00:18:38.981 --> 00:18:40.923
Exhale, plant the palms.

00:18:40.923 --> 00:18:42.421
Step it back.

00:18:42.421 --> 00:18:45.962
Come back to that plank
pose, nice and strong.

00:18:45.962 --> 00:18:48.412
This time, we're gonna
keep the knees lifted,

00:18:48.412 --> 00:18:49.829
but you know that's always an option

00:18:49.829 --> 00:18:51.070
that you can lower them.

00:18:51.070 --> 00:18:52.044
We're gonna shift forward.

00:18:52.045 --> 00:18:53.346
Hug the elbows into the side body.

00:18:53.346 --> 00:18:54.977
Come all the way down to Cobra,

00:18:54.977 --> 00:18:56.974
or hover here, Chaturanga.

00:18:56.974 --> 00:18:58.657
Lifting up, inhale.

00:18:58.657 --> 00:19:02.428
Upward-Facing Dog, or
again, you have your Cobra.

00:19:02.429 --> 00:19:05.320
On an exhale, we meet Downward-Facing Dog.

00:19:05.320 --> 00:19:08.419
Always an option to pause
and stop on all fours,

00:19:08.420 --> 00:19:11.098
or send it straight up from
Down Dog from your plank.

00:19:11.098 --> 00:19:12.533
You got it.

00:19:15.684 --> 00:19:19.057
So lots of options in the
vinyasa here for you today.

00:19:21.338 --> 00:19:22.685
All right, here we go.

00:19:22.685 --> 00:19:24.183
Dropping the right heel down, inhale,

00:19:24.183 --> 00:19:26.004
lift the left leg up high.

00:19:26.005 --> 00:19:28.200
Exhale, nose to knee, rounding through.

00:19:28.200 --> 00:19:30.185
Cultivate strength.

00:19:30.185 --> 00:19:32.020
Step it up into your lunge, and then lower

00:19:32.020 --> 00:19:33.599
the right knee down.

00:19:33.599 --> 00:19:34.899
Front knee over front ankle.

00:19:34.899 --> 00:19:37.266
You've got this.

00:19:37.267 --> 00:19:38.579
Notice if you're putting a ton of weight

00:19:38.579 --> 00:19:40.657
under your fingertips right away.

00:19:40.657 --> 00:19:44.384
See if you can start to
activate, engage that energy

00:19:44.384 --> 00:19:47.455
from the pelvic floor all
the way up through the spine.

00:19:48.865 --> 00:19:50.723
Stretch here, breathe.

00:19:50.723 --> 00:19:53.544
If you need more, walk
that right knee back.

00:19:53.545 --> 00:19:55.257
If you need less, walk it up.

00:19:56.180 --> 00:19:58.339
Check front knee over front ankle.

00:20:00.375 --> 00:20:01.270
Open your heart.

00:20:01.270 --> 00:20:02.489
Breathe breathe breathe.

00:20:02.489 --> 00:20:07.489
(deep breathing)

00:20:09.432 --> 00:20:11.637
Then when you're ready,
find a nice grounding

00:20:11.637 --> 00:20:12.973
sensation in the back foot.

00:20:12.973 --> 00:20:14.772
So you can keep the toes curled under.

00:20:15.902 --> 00:20:17.296
I've received feedback that sometimes

00:20:17.296 --> 00:20:19.989
this is more stable for others,

00:20:19.989 --> 00:20:22.322
but this is more stable for me.

00:20:22.322 --> 00:20:23.437
Foot down.

00:20:23.437 --> 00:20:24.853
When you're ready, reach
the arms all the way up

00:20:24.854 --> 00:20:25.481
and overhead.

00:20:25.481 --> 00:20:26.421
Go ahead and come up out of the pose,

00:20:26.421 --> 00:20:28.081
especially if you're
super flexible and bendy.

00:20:28.081 --> 00:20:29.800
Go ahead and come out so that you can

00:20:29.800 --> 00:20:33.166
find that connect of pulling
left hip crease back.

00:20:34.623 --> 00:20:36.353
Stacking it up, finding your containment,

00:20:36.353 --> 00:20:38.350
your support, and then reaching fingertips

00:20:38.350 --> 00:20:39.842
up and overhead.

00:20:41.427 --> 00:20:44.823
Big breathes here, maybe
big beach ball overhead.

00:20:46.814 --> 00:20:49.148
Then hug the inner thighs to the mid line.

00:20:49.148 --> 00:20:51.597
Really squeeze, almost as
if you're trying to lift up

00:20:51.597 --> 00:20:52.310
from center.

00:20:52.310 --> 00:20:54.253
Scissoring effect with the legs,

00:20:54.253 --> 00:20:55.631
and then we'll take the
left hand this time,

00:20:55.632 --> 00:20:57.616
grab the right wrist, think up and over.

00:20:57.616 --> 00:20:59.810
Hug the lower ribs in and create space

00:20:59.810 --> 00:21:01.888
as you tilt to the left.

00:21:01.888 --> 00:21:04.227
Left shoulder slides forward.

00:21:05.139 --> 00:21:06.312
Open your heart.

00:21:06.312 --> 00:21:08.193
Lift your chin and keep breathing.

00:21:08.193 --> 00:21:13.193
(deep breathing)

00:21:13.791 --> 00:21:14.534
Beautiful.

00:21:14.535 --> 00:21:16.200
One more breath here, you got it.

00:21:18.295 --> 00:21:20.571
And then slowly we'll
bring the heart back up,

00:21:20.571 --> 00:21:22.580
and we're just gonna open soft fingertips

00:21:22.580 --> 00:21:23.741
towards the right.

00:21:23.741 --> 00:21:25.667
Okay, you can use
fingertips on the earth here

00:21:25.667 --> 00:21:27.839
for more support,

00:21:27.839 --> 00:21:30.787
and slowly we'll swing the right toes

00:21:30.787 --> 00:21:32.146
towards the left side of the mat

00:21:32.146 --> 00:21:34.944
and make our way to the back edge.

00:21:34.944 --> 00:21:36.848
Right palm comes to the earth

00:21:36.848 --> 00:21:37.882
right underneath that shoulder.

00:21:37.882 --> 00:21:39.007
We straighten through the front leg

00:21:39.007 --> 00:21:41.290
and when you're ready, open it up.

00:21:43.443 --> 00:21:45.016
Big breaths.

00:21:45.881 --> 00:21:48.035
Staying connected through the feet.

00:21:53.287 --> 00:21:55.738
And when you're ready,
you might just stay here,

00:21:55.738 --> 00:21:57.966
or we'll take the left fingertips

00:21:57.966 --> 00:21:59.360
all the way up and overhead.

00:21:59.360 --> 00:22:01.159
Keep this left shoulder plugging in.

00:22:01.160 --> 00:22:03.563
Remember, upper back body
nice and activated today

00:22:03.563 --> 00:22:05.559
throughout our practice.

00:22:05.559 --> 00:22:09.645
(deep breathing)

00:22:09.645 --> 00:22:12.223
Big breath in, and listen to my voice.

00:22:12.223 --> 00:22:13.558
If you can't see the video, I got you.

00:22:13.558 --> 00:22:14.719
Draw the navel in.

00:22:14.719 --> 00:22:16.019
Hug the lower ribs in.

00:22:16.019 --> 00:22:18.063
Begin to soften through both knees.

00:22:18.063 --> 00:22:20.536
Left hand comes to the
ground and we walk our hands,

00:22:20.536 --> 00:22:23.241
or those spider fingers, all
the way back to the front.

00:22:23.241 --> 00:22:25.860
Find your nice little lunge stretch.

00:22:27.346 --> 00:22:28.897
Inhale, smile.

00:22:29.935 --> 00:22:31.130
Exhale, release.

00:22:31.131 --> 00:22:32.675
Palms come to the mat.

00:22:32.675 --> 00:22:34.428
Walk the left knee back
in line with the right.

00:22:34.428 --> 00:22:36.774
Maybe you stay on the knees here,

00:22:36.774 --> 00:22:38.514
or maybe you curl the toes under

00:22:38.515 --> 00:22:39.909
and come back up to your plank.

00:22:39.909 --> 00:22:41.754
More through a vinyasa
that feels good for you.

00:22:41.754 --> 00:22:43.415
You can always skip the vinyasa.

00:22:43.415 --> 00:22:45.163
Moving with your breath.

00:22:46.247 --> 00:22:48.987
Inhale, Upward-Facing Dog or Cobra.

00:22:48.987 --> 00:22:52.337
And then exhale, Downward-Facing Dog.

00:22:53.329 --> 00:22:56.209
So now the body is starting
to get a little warm.

00:22:56.209 --> 00:22:59.169
We can find a little extra
movement here in Dog Down.

00:22:59.169 --> 00:23:01.595
We can also find a grand stillness,

00:23:01.595 --> 00:23:04.672
so it's just whatever your
body is needing today.

00:23:04.672 --> 00:23:06.647
Play mix and match.

00:23:06.647 --> 00:23:08.051
Stick with your breath.

00:23:08.051 --> 00:23:09.683
Inhale, look forward.

00:23:10.536 --> 00:23:12.207
Exhale, bend the knees.

00:23:12.207 --> 00:23:14.088
Hop, float, jump to
the top, or simply step

00:23:14.088 --> 00:23:16.154
one foot behind the hand.

00:23:16.154 --> 00:23:17.623
Rag Doll.

00:23:19.568 --> 00:23:21.615
Inhale, halfway lift.

00:23:21.615 --> 00:23:23.585
Nice flat back.

00:23:23.585 --> 00:23:25.567
Exhale, soften and bow.

00:23:26.733 --> 00:23:27.743
Inhale, bend the knees.

00:23:27.743 --> 00:23:30.634
Reach for the sky, big
full body stretch here,

00:23:30.634 --> 00:23:33.374
and exhale, hands to heart.

00:23:33.374 --> 00:23:34.523
Close your eyes.

00:23:34.523 --> 00:23:36.688
Take a second to observe the breath.

00:23:41.189 --> 00:23:42.199
Here we go.

00:23:42.199 --> 00:23:44.538
Soft knees, inhale, reach for the sky.

00:23:45.763 --> 00:23:48.137
Exhale, forward fold.

00:23:49.768 --> 00:23:51.208
Inhale, halfway lift.

00:23:51.208 --> 00:23:52.927
Stick with me.

00:23:52.927 --> 00:23:55.028
Exhale, bow.

00:23:55.028 --> 00:23:55.783
Bend the knees.

00:23:55.783 --> 00:23:56.966
Step or hop it back.

00:23:56.967 --> 00:23:58.163
Plank.

00:23:58.163 --> 00:24:00.347
More through vinyasa belly to Cobra

00:24:00.347 --> 00:24:03.050
or Chaturanga, to Upward-Facing Dog.

00:24:03.050 --> 00:24:03.921
Take your time.

00:24:03.921 --> 00:24:05.437
No rush.

00:24:07.962 --> 00:24:11.145
We meet in Downward-Facing
Dog, hips up high.

00:24:11.145 --> 00:24:14.235
Pressing into the fleshy
part between the index finger

00:24:14.235 --> 00:24:18.775
and the thumb, drawing the
shoulders away from the ears.

00:24:18.776 --> 00:24:20.157
Turn the two big toes in slightly,

00:24:20.157 --> 00:24:21.956
just to find that inner thigh rotation

00:24:21.956 --> 00:24:24.777
spiraling out towards the
back edge of your mat.

00:24:24.778 --> 00:24:26.593
Sitz bones, sitz bones.

00:24:26.593 --> 00:24:28.076
Shining left to right.

00:24:30.102 --> 00:24:33.329
Shake the head a little yes, a little no,

00:24:33.329 --> 00:24:35.140
and then when you're
ready, drag the left heel

00:24:35.141 --> 00:24:36.325
down towards the earth.

00:24:36.325 --> 00:24:38.293
Bend the right knee in towards center.

00:24:39.402 --> 00:24:40.040
Here we go.

00:24:40.040 --> 00:24:40.899
Big inhale.

00:24:40.899 --> 00:24:41.666
Straighten the right leg.

00:24:41.666 --> 00:24:43.244
Lift it up.

00:24:43.244 --> 00:24:46.367
Keep the hips level, and
then nose to knee once again,

00:24:46.367 --> 00:24:48.637
rounding through on your exhale.

00:24:50.001 --> 00:24:51.706
Great, step it up.

00:24:51.707 --> 00:24:53.310
This time, high lunge.

00:24:53.310 --> 00:24:57.280
So we find nice grounding
through our feet,

00:24:57.280 --> 00:24:58.817
so find your footing
before you roll it up.

00:24:58.817 --> 00:24:59.711
is what I'm trying to say.

00:24:59.711 --> 00:25:01.662
Front knee over front
ankle, and then connect

00:25:01.662 --> 00:25:02.568
to your center.

00:25:02.568 --> 00:25:04.378
Roll it up, nice high lunge.

00:25:04.378 --> 00:25:05.319
So sometimes we rush it.

00:25:05.319 --> 00:25:07.082
We get up here and then we're
trying to find our footing,

00:25:07.083 --> 00:25:08.349
and it's like, oh.

00:25:08.349 --> 00:25:11.668
So find your footing first,
and then roll it up strong.

00:25:11.669 --> 00:25:12.552
Big breath in.

00:25:12.552 --> 00:25:14.641
Reach up, big beach ball overhead.

00:25:14.642 --> 00:25:16.731
Squeeze the inner thighs together.

00:25:16.731 --> 00:25:18.472
On an exhale, we're gonna
take it to the right.

00:25:18.472 --> 00:25:21.050
Right fingertips are gonna go behind us.

00:25:21.050 --> 00:25:22.489
We twist to the right.

00:25:22.489 --> 00:25:24.510
Right hip crease is pulling back gently

00:25:24.510 --> 00:25:26.508
and lengthening the tailbone down.

00:25:26.508 --> 00:25:28.167
You can always lower on
your back knee for this

00:25:28.167 --> 00:25:29.694
and it looks like this.

00:25:30.547 --> 00:25:32.486
Big breath in.

00:25:32.486 --> 00:25:34.448
Big breath out.

00:25:34.448 --> 00:25:37.083
Turn the right thumb and inhale.

00:25:37.083 --> 00:25:39.464
Send the right fingertips right thumb down

00:25:39.464 --> 00:25:41.322
towards the earth, left
fingertips up high.

00:25:41.322 --> 00:25:43.898
You might grab the outer
edge of your leg here.

00:25:43.898 --> 00:25:47.080
Front knee over front ankle.

00:25:47.080 --> 00:25:48.425
Inhale in.

00:25:48.425 --> 00:25:49.536
Exhale.

00:25:49.536 --> 00:25:50.667
Pivot on the back foot.

00:25:50.667 --> 00:25:52.995
We're gonna open up,
Warrior II, to the left.

00:25:54.684 --> 00:25:57.866
Find strong Warrior II legs here.

00:25:57.866 --> 00:25:59.641
Front heel in line with the back arch,

00:25:59.641 --> 00:26:01.024
and lengthen tailbone down.

00:26:01.024 --> 00:26:02.358
Deep stretch in the legs.

00:26:02.358 --> 00:26:03.508
Go for the gold here.

00:26:03.508 --> 00:26:07.187
Strong alignment, strong action.

00:26:07.187 --> 00:26:09.876
Strong focus on your breath.

00:26:11.285 --> 00:26:12.506
Flip the right palm.

00:26:12.506 --> 00:26:14.886
Inhale, deep into that front
knee as you reach forward,

00:26:14.886 --> 00:26:15.687
up, and back.

00:26:15.687 --> 00:26:16.870
Peaceful Warrior.

00:26:18.451 --> 00:26:20.645
And then all the way to
Extended Side Angle here,

00:26:20.645 --> 00:26:21.958
nice and slow.

00:26:21.958 --> 00:26:24.604
Right elbow on the top of the right thigh.

00:26:24.604 --> 00:26:27.188
Left fingertips all the
way up towards the sky.

00:26:28.819 --> 00:26:31.675
You might take right
fingertips all the way down.

00:26:31.675 --> 00:26:33.695
Find a little leverage here.

00:26:33.695 --> 00:26:34.774
Connect to your core.

00:26:34.775 --> 00:26:36.435
So don't collapse into the earth here,

00:26:36.435 --> 00:26:39.134
but really work to integrate belly.

00:26:40.081 --> 00:26:41.496
Inhale in.

00:26:41.497 --> 00:26:44.539
Exhale all the way back
to Peaceful Warrior.

00:26:44.539 --> 00:26:47.001
Find something new.

00:26:47.001 --> 00:26:49.205
And then all the way back to your lunge,

00:26:49.205 --> 00:26:51.225
cartwheeling all the way back.

00:26:51.225 --> 00:26:53.419
Plant the palms, pivot on the feet,

00:26:53.420 --> 00:26:56.056
and we'll slide the
right toes back to plank.

00:26:56.056 --> 00:26:57.622
Move through a vinyasa.

00:26:57.622 --> 00:26:58.958
Move with your breath.

00:26:58.958 --> 00:27:00.583
Find what feels good.

00:27:00.583 --> 00:27:05.536
(deep breathing)

00:27:08.316 --> 00:27:12.240
From Down Dog, we'll take a big inhale in,

00:27:12.240 --> 00:27:13.622
and a big exhale out through the mouth.

00:27:13.622 --> 00:27:14.836
Let it go.

00:27:16.977 --> 00:27:19.078
Great, drop the right heel this time.

00:27:19.078 --> 00:27:21.656
Bend the left knee in towards center.

00:27:21.656 --> 00:27:24.418
Press into both palms evenly,
and when you're ready,

00:27:24.419 --> 00:27:26.044
straightening through
the left leg, inhale.

00:27:26.044 --> 00:27:27.483
Lift it up.

00:27:27.483 --> 00:27:28.866
Exhale, nose to knee.

00:27:28.866 --> 00:27:31.229
Connect to your power, your Shakti.

00:27:32.104 --> 00:27:34.409
Step it up, nice and light.

00:27:34.409 --> 00:27:37.028
Beautiful, and high
lunge on the other side.

00:27:37.028 --> 00:27:37.748
Take your time.

00:27:37.748 --> 00:27:39.013
Plant your feet.

00:27:39.013 --> 00:27:41.433
Gather your energy.

00:27:41.433 --> 00:27:43.987
And then drawing energy
up from the earth here,

00:27:45.047 --> 00:27:46.296
high lunge.

00:27:47.597 --> 00:27:49.696
Send the fingertips up high.

00:27:49.696 --> 00:27:51.890
Remember we can always
lower that back knee here.

00:27:51.891 --> 00:27:54.212
Big beach ball up and overhead.

00:27:55.832 --> 00:27:57.330
Breathe deep.

00:28:01.178 --> 00:28:02.363
Inhale, lift your heart.

00:28:02.363 --> 00:28:03.244
Think up and over.

00:28:03.244 --> 00:28:03.976
Exhale.

00:28:03.976 --> 00:28:07.719
Send it to the left, left
fingertips back, we twist.

00:28:07.719 --> 00:28:08.705
Breathe into your belly.

00:28:08.705 --> 00:28:10.429
Relax your shoulders down.

00:28:12.119 --> 00:28:14.720
And then turn the left thumb
down, just temporarily,

00:28:14.720 --> 00:28:16.961
and send the right fingertips
all the way up and overhead.

00:28:16.961 --> 00:28:20.037
Left thumb continues down,
and we find big stretch here.

00:28:20.037 --> 00:28:21.633
Inhale, lift the heart.

00:28:23.043 --> 00:28:25.034
Beautiful, beautiful.

00:28:26.376 --> 00:28:27.537
Here we go, Warrior II.

00:28:27.537 --> 00:28:28.698
Inhale.

00:28:28.698 --> 00:28:29.464
Exhale.

00:28:29.464 --> 00:28:30.638
Slowly unravel.

00:28:30.638 --> 00:28:31.520
Pivot on the back foot.

00:28:31.520 --> 00:28:35.090
Stay connected to your center,
and we open up to the right.

00:28:36.523 --> 00:28:37.301
Awesome work everyone.

00:28:37.301 --> 00:28:40.545
Sink deep in, and when
you're ready, smile.

00:28:42.084 --> 00:28:43.420
Flip the left palm up.

00:28:43.420 --> 00:28:44.058
Inhale.

00:28:44.058 --> 00:28:45.197
Reach forward, up and back.

00:28:45.197 --> 00:28:46.734
Peaceful Warrior.

00:28:48.644 --> 00:28:51.326
And Extended Side Angle, nice and slow.

00:28:51.326 --> 00:28:53.323
Stay connected to your belly.

00:28:53.323 --> 00:28:57.456
So draw the navel in, hug the
lower ribs in, and open up.

00:28:57.456 --> 00:29:00.102
Right fingertips to the sky.

00:29:00.103 --> 00:29:01.569
Shoulder blades are drawing together here,

00:29:01.569 --> 00:29:04.426
really activating through
the upper back body.

00:29:04.426 --> 00:29:07.246
Feel free to release left
fingertips to the ground.

00:29:07.247 --> 00:29:08.716
Big breath.

00:29:12.228 --> 00:29:14.085
And back to Peaceful Warrior here.

00:29:14.085 --> 00:29:15.630
Front knee over front ankle.

00:29:15.630 --> 00:29:17.766
Reach.

00:29:17.766 --> 00:29:20.146
Then cartwheeling all the way back down.

00:29:20.146 --> 00:29:20.831
Awesome work.

00:29:20.831 --> 00:29:21.805
Plant the palms.

00:29:21.806 --> 00:29:24.407
Move through your vinyasa,
nice and slow and steady

00:29:24.407 --> 00:29:25.898
with the breath.

00:29:33.962 --> 00:29:36.806
Hips up high, heart melts back.

00:29:36.806 --> 00:29:38.803
Inhale, look forward.

00:29:38.803 --> 00:29:41.874
Exhale, walk, hop, or jump to the top.

00:29:43.609 --> 00:29:46.350
Inhale, halfway lift.

00:29:46.350 --> 00:29:48.294
Exhale, soften and bow.

00:29:49.728 --> 00:29:51.065
Inhale, reach for the sky.

00:29:51.065 --> 00:29:53.931
Press into your feet.

00:29:53.931 --> 00:29:55.981
Exhale, hands to heart.

00:29:57.367 --> 00:29:58.425
Take a hot second here.

00:29:58.425 --> 00:30:00.269
Close your eyes.

00:30:00.269 --> 00:30:01.687
Life is good.

00:30:01.687 --> 00:30:03.463
Listen to your body.

00:30:03.463 --> 00:30:05.152
Notice how you feel.

00:30:11.346 --> 00:30:13.058
Remember your intention.

00:30:13.947 --> 00:30:16.136
Remember what called
you to your mat today.

00:30:18.522 --> 00:30:19.403
Stay open.

00:30:19.403 --> 00:30:20.403
Soft knees.

00:30:20.403 --> 00:30:21.087
Open the eyes.

00:30:21.087 --> 00:30:22.532
Inhale, reach for the sky.

00:30:23.489 --> 00:30:24.883
Exhale, down you go.

00:30:24.883 --> 00:30:26.574
Take up space this time.

00:30:27.507 --> 00:30:30.781
Inhale, halfway lift, long beautiful neck.

00:30:30.781 --> 00:30:33.880
Exhale, soften and bow.

00:30:33.881 --> 00:30:35.089
Bend the knees.

00:30:35.089 --> 00:30:35.983
Plant the palms.

00:30:35.983 --> 00:30:38.211
Maybe this time you hop
the back, Chaturanga.

00:30:39.423 --> 00:30:43.295
Lowering belly to Cobra, or Up Dog.

00:30:44.903 --> 00:30:46.483
We'll meet in Downward-Facing Dog.

00:30:46.483 --> 00:30:49.896
Just have fun, giving
yourself options to play.

00:30:49.896 --> 00:30:51.851
Be soft in your body.

00:30:54.040 --> 00:30:54.598
Here we go.

00:30:54.598 --> 00:30:57.639
Dropping the left heel, inhale,
lift the right leg up high.

00:30:57.639 --> 00:31:00.216
Soften the skin of the
face as you take right knee

00:31:00.217 --> 00:31:01.180
to right elbow.

00:31:01.180 --> 00:31:03.165
Try to touch it here.

00:31:03.165 --> 00:31:04.942
Upper body is in plank.

00:31:04.942 --> 00:31:07.250
Inhale, Three-Legged Dog.

00:31:07.250 --> 00:31:08.527
Cross it over.

00:31:08.527 --> 00:31:09.954
So no tension in the face here.

00:31:09.954 --> 00:31:13.943
Soft and easy, kissing
right knee to left elbow.

00:31:15.272 --> 00:31:16.851
Inhale, lift it up.

00:31:16.851 --> 00:31:20.172
Nose to knee, carving through.

00:31:20.172 --> 00:31:21.936
And step it up into your lunge.

00:31:21.936 --> 00:31:24.491
Once again, high lunge
here, big breath in.

00:31:24.491 --> 00:31:26.519
Moving with the breath, inhale.

00:31:27.697 --> 00:31:29.774
Big exhale takes you to the right.

00:31:29.775 --> 00:31:31.105
Big twist.

00:31:32.968 --> 00:31:34.013
Inhale.

00:31:34.013 --> 00:31:36.399
Reach left fingertips up and overhead.

00:31:37.949 --> 00:31:38.994
And exhale.

00:31:38.994 --> 00:31:40.625
Open, Warrior II.

00:31:42.291 --> 00:31:44.149
Inhale, Peaceful Warrior.

00:31:44.149 --> 00:31:46.587
Reach forward, up, and back.

00:31:46.587 --> 00:31:49.182
And exhale, Extended Side Angle.

00:31:51.996 --> 00:31:54.325
Inhale, Peaceful Warrior.

00:31:56.130 --> 00:31:58.348
Exhale all the way back to your lunge.

00:31:58.348 --> 00:31:59.619
Take your time.

00:32:01.075 --> 00:32:02.608
Plant the palms.

00:32:02.608 --> 00:32:05.621
Slide the right toes back,
and move through your flow.

00:32:12.395 --> 00:32:15.066
From Downward-Facing
Dog, take a deep inhale

00:32:15.066 --> 00:32:17.109
in through the nose.

00:32:17.109 --> 00:32:21.416
Big lion's breath, tongue out. (exhaling)

00:32:21.416 --> 00:32:22.414
Drop the right heel.

00:32:22.414 --> 00:32:24.899
Keep the skin of the face
soft and easy as you inhale.

00:32:24.899 --> 00:32:27.013
Lift the left leg up high.

00:32:27.013 --> 00:32:28.290
Bend the left knee.

00:32:28.290 --> 00:32:29.798
Left knee to left elbow.

00:32:29.798 --> 00:32:30.774
Here we go.

00:32:30.774 --> 00:32:31.773
Cultivate strength.

00:32:31.773 --> 00:32:33.199
Connect to your power.

00:32:33.200 --> 00:32:34.571
Gaze straight down.

00:32:34.571 --> 00:32:36.550
Inhale, Three-Legged Dog.

00:32:37.438 --> 00:32:40.219
Exhale, left knee to right elbow.

00:32:41.873 --> 00:32:43.174
Inhale, Three-Legged Dog.

00:32:43.174 --> 00:32:44.590
Press into the index finger.

00:32:45.500 --> 00:32:46.972
Now carve a line through center.

00:32:46.972 --> 00:32:48.493
Navel draws up, nose to knee.

00:32:48.493 --> 00:32:50.373
Hollow through the upper back body.

00:32:50.373 --> 00:32:52.640
Then step it up.

00:32:52.640 --> 00:32:54.741
High lunge on a big inhale.

00:32:54.741 --> 00:32:56.424
Find your foundation.

00:32:56.424 --> 00:32:57.650
Inhale.

00:32:58.537 --> 00:33:00.023
Exhale, twist to the left.

00:33:00.023 --> 00:33:01.417
Pull the left hip crease back.

00:33:01.417 --> 00:33:02.745
Keep it soft.

00:33:03.703 --> 00:33:06.810
Inhale, right fingertips
reach up and back.

00:33:07.721 --> 00:33:11.628
And exhale, Warrior II to the right.

00:33:12.701 --> 00:33:13.456
Beautiful.

00:33:13.456 --> 00:33:14.756
Here we go, Peaceful Warrior.

00:33:14.757 --> 00:33:17.329
Inhale, reaching forward, up, and back.

00:33:18.599 --> 00:33:19.575
Move with your breath.

00:33:19.575 --> 00:33:21.845
Exhale, Extended Side Angle.

00:33:23.998 --> 00:33:26.164
Inhale, Peaceful Warrior.

00:33:28.758 --> 00:33:32.272
And exhale, all the way
back down to your lunge.

00:33:33.381 --> 00:33:34.367
Plant the palms.

00:33:34.367 --> 00:33:36.039
Step the left toes back.

00:33:36.039 --> 00:33:38.721
Move through a vinyasa.

00:33:38.721 --> 00:33:40.905
You can always skip it.

00:33:40.905 --> 00:33:43.013
You can always take Child's Pose.

00:33:43.923 --> 00:33:45.949
We meet in Downward-Facing Dog.

00:33:46.825 --> 00:33:51.825
(breathing)

00:33:52.087 --> 00:33:52.823
Beautiful.

00:33:52.823 --> 00:33:54.297
Inhale, look forward.

00:33:54.297 --> 00:33:55.040
Bend the knees.

00:33:55.040 --> 00:33:55.899
Lift the heels.

00:33:55.899 --> 00:33:56.979
Find a little buoyancy.

00:33:56.980 --> 00:33:57.780
Inhale in.

00:33:57.780 --> 00:34:00.955
Exhale, hop to the top, or step right up.

00:34:02.958 --> 00:34:05.385
Take a forward fold here,
and we're gonna be here

00:34:05.385 --> 00:34:07.028
for three breaths.

00:34:08.543 --> 00:34:10.527
So it's yogi's choice here.

00:34:10.527 --> 00:34:12.223
You can really interlace the fingertips

00:34:12.223 --> 00:34:14.904
behind the calves, bend
the elbows left to right,

00:34:14.905 --> 00:34:18.422
and activate, or you can use
this as a soft resting posture.

00:34:18.422 --> 00:34:20.147
Soften the fingers.

00:34:21.661 --> 00:34:24.281
Make sure you're not holding
onto the head or neck.

00:34:37.128 --> 00:34:37.916
Beautiful.

00:34:37.916 --> 00:34:39.977
Then everyone, bend your knees.

00:34:41.248 --> 00:34:43.035
Bend your knees so that
your knees are stacked

00:34:43.036 --> 00:34:45.230
over the ankles, or that's the intention,

00:34:45.230 --> 00:34:47.795
and send your hips back.

00:34:47.795 --> 00:34:50.093
And swing the fingertips back,

00:34:50.094 --> 00:34:51.827
and then forward as you inhale.

00:34:51.827 --> 00:34:55.479
Lift, hey plant, lift
the heart, Utkatasana.

00:34:57.052 --> 00:35:00.930
So release any gripping
in the neck, the face.

00:35:00.930 --> 00:35:01.776
Try to keep it soft.

00:35:01.776 --> 00:35:03.542
You might even open the
palms a little bit here.

00:35:03.542 --> 00:35:06.000
Send the hips back even more.

00:35:07.214 --> 00:35:08.177
Beautiful.

00:35:08.177 --> 00:35:09.571
Sternum lifts to the thumbs.

00:35:09.571 --> 00:35:10.779
We inhale.

00:35:10.779 --> 00:35:12.592
And exhale, Prayer Twist,

00:35:12.592 --> 00:35:15.519
Seated Prayer Twist, or
Utkatasana Prayer Twist.

00:35:15.519 --> 00:35:16.995
(laughs)

00:35:17.986 --> 00:35:21.220
Outer edge of the left
arm to the right knee,

00:35:21.220 --> 00:35:23.066
or right thigh.

00:35:23.066 --> 00:35:24.250
Sink deep here.

00:35:24.250 --> 00:35:26.225
Strong breath.

00:35:26.225 --> 00:35:29.917
Then find length, as you maybe
open up to the right side.

00:35:31.688 --> 00:35:33.158
Breathing deep.

00:35:36.693 --> 00:35:40.430
And then on an exhale, your
exhale, release back to center.

00:35:40.430 --> 00:35:41.473
Straighten the legs.

00:35:41.474 --> 00:35:42.068
Inhale.

00:35:42.068 --> 00:35:44.134
Halfway lift.

00:35:44.134 --> 00:35:47.123
And exhale, soften and bow.

00:35:50.067 --> 00:35:51.090
Again on the other side.

00:35:51.090 --> 00:35:52.795
Once again, take your time.

00:35:52.795 --> 00:35:55.825
I'm gonna give you a
little second to breathe.

00:35:55.825 --> 00:35:57.299
Whenever you're ready, bending the knees,

00:35:57.299 --> 00:35:59.006
sending the hips back.

00:35:59.006 --> 00:36:00.167
Take your time today.

00:36:00.167 --> 00:36:02.182
Soft and easy.

00:36:02.182 --> 00:36:04.921
Swing the fingertips back,
and then with control

00:36:04.922 --> 00:36:06.455
forward as we open the heart.

00:36:06.455 --> 00:36:07.151
Big breath in.

00:36:07.151 --> 00:36:08.033
What's up, plant?

00:36:08.033 --> 00:36:10.379
Open the chest.

00:36:10.379 --> 00:36:12.312
Palms come together,
Anjali Mudra at the heart.

00:36:12.312 --> 00:36:14.935
We lift sternum to thumbs.

00:36:14.936 --> 00:36:16.457
And then think up and over, as you take

00:36:16.457 --> 00:36:18.321
your Prayer Twist on the other side.

00:36:19.161 --> 00:36:21.391
So take your belly with you.

00:36:21.391 --> 00:36:22.553
Draw it up.

00:36:22.553 --> 00:36:24.618
Open the heart towards the left,

00:36:24.618 --> 00:36:26.286
and sink a little bit deeper.

00:36:27.673 --> 00:36:30.875
Soft and easy in the
sensory organs and muscles.

00:36:30.876 --> 00:36:33.124
Soft, no gripping.

00:36:34.522 --> 00:36:35.991
Breathing deep.

00:36:37.899 --> 00:36:40.198
And then on an exhale,
be true to your breath,

00:36:40.198 --> 00:36:43.020
take it back, forward fold.

00:36:43.021 --> 00:36:46.423
Gosh, my legs are tired from other yogas.

00:36:46.423 --> 00:36:48.928
So be kind of yourself.

00:36:48.929 --> 00:36:50.839
When you're ready, inhale, halfway lift.

00:36:51.763 --> 00:36:54.078
Exhale, soften and bow.

00:36:56.187 --> 00:36:58.984
Tuck the chin into the chest,
and Rag Doll once again

00:36:58.984 --> 00:37:00.145
all the way up.

00:37:00.146 --> 00:37:01.498
Take your time.

00:37:08.864 --> 00:37:12.168
As the heart lifts, loop the
shoulders a couple times.

00:37:14.032 --> 00:37:16.498
And draw big circles with the nose,

00:37:17.397 --> 00:37:19.725
one way and then the other.

00:37:24.562 --> 00:37:26.477
And then when you're
ready, we'll come to stand

00:37:26.477 --> 00:37:28.096
in the center of your mat.

00:37:32.537 --> 00:37:33.942
So hands come to the waistline here.

00:37:33.942 --> 00:37:37.198
We sit up nice and tall,
little super hero posture here

00:37:37.198 --> 00:37:38.935
as you open through the chest.

00:37:39.925 --> 00:37:40.965
Now would be a great time to take

00:37:40.965 --> 00:37:42.138
a little sip of water if you want,

00:37:42.138 --> 00:37:45.770
or wipe thy sweat off thy brow.

00:37:49.145 --> 00:37:50.933
And then we'll meet with
the legs nice and wide,

00:37:50.933 --> 00:37:54.067
so just take a second
to catch your breath,

00:37:54.067 --> 00:37:56.227
and then we'll meet here in a nice

00:37:56.227 --> 00:37:58.629
wide-legged standing posture.

00:37:58.629 --> 00:38:01.776
Taking the big toes in,
and really activating

00:38:01.776 --> 00:38:03.993
through the outer edges
of the feet super strong.

00:38:03.993 --> 00:38:05.468
Hands are still at the waistline.

00:38:05.468 --> 00:38:07.091
We lift up from the pelvic floor.

00:38:07.092 --> 00:38:09.172
So we're not just hanging
out here in our joints,

00:38:09.172 --> 00:38:11.053
but we're really drawing energy up,

00:38:11.053 --> 00:38:12.792
hugging the muscle to the bone.

00:38:12.793 --> 00:38:13.967
Lengthen tailbone down.

00:38:13.967 --> 00:38:16.861
Think upward current of
energy through the front body,

00:38:16.861 --> 00:38:19.573
and nice grounding energy
through the back body.

00:38:20.554 --> 00:38:22.956
Then once again, activate
the upper back body,

00:38:22.956 --> 00:38:23.861
those muscles.

00:38:23.861 --> 00:38:25.033
Draw the shoulder blades together.

00:38:25.034 --> 00:38:26.822
Lift your chest even more.

00:38:26.822 --> 00:38:29.214
Then slowly, we'll send
the tail towards the back,

00:38:29.214 --> 00:38:30.562
crown of the head towards the front.

00:38:30.562 --> 00:38:31.455
Hug the lower ribs in.

00:38:31.456 --> 00:38:33.916
Keep this knitted together, strong,

00:38:33.916 --> 00:38:36.319
as you come to a nice flat back.

00:38:36.319 --> 00:38:39.141
You might have to adjust your feet.

00:38:39.141 --> 00:38:40.395
Tuck the chin into the chest.

00:38:40.395 --> 00:38:42.021
Take one deep breath here.

00:38:42.021 --> 00:38:45.365
Elbows, try to draw
back towards each other,

00:38:45.365 --> 00:38:47.977
and then slowly but surely
we'll release the fingertips,

00:38:47.977 --> 00:38:51.211
either to a block, a
chair, or to the earth.

00:38:53.641 --> 00:38:55.088
Big breath in.

00:38:56.184 --> 00:38:58.495
Big breath out.

00:38:58.495 --> 00:39:00.538
Walk the left fingertips to the center,

00:39:00.538 --> 00:39:03.824
right below your chin,
maybe left palm, and inhale.

00:39:03.824 --> 00:39:05.554
Pull an imaginary bow and arrow

00:39:05.554 --> 00:39:06.900
all the way up towards the sky.

00:39:06.900 --> 00:39:08.480
Open your heart towards the right.

00:39:08.480 --> 00:39:10.175
Inhale, reach up.

00:39:10.175 --> 00:39:12.021
Exhale, slow and steady here.

00:39:12.021 --> 00:39:14.540
Right hand replaces the left.

00:39:14.540 --> 00:39:17.002
And same thing, pulling up
through your bow and arrow

00:39:17.002 --> 00:39:18.685
all the way up towards the sky.

00:39:18.685 --> 00:39:20.798
Big stretch, inhale.

00:39:20.798 --> 00:39:22.202
And exhale, release.

00:39:22.202 --> 00:39:23.038
Awesome.

00:39:23.038 --> 00:39:25.640
Walk the palms back
underneath the shoulders,

00:39:25.640 --> 00:39:27.799
and you either stay
here for three breaths,

00:39:27.800 --> 00:39:30.376
or you walk the palms, slowly moving

00:39:30.376 --> 00:39:33.014
into the full posture,
Wide-Legged Forward Fold.

00:39:34.412 --> 00:39:37.803
You walk the palms in line
with the arches of the feet.

00:39:37.803 --> 00:39:42.006
Draw energy up through the
inseam here of your leg.

00:39:42.006 --> 00:39:45.083
And maybe in time, we can
get the crown of the head

00:39:45.083 --> 00:39:48.235
coming down towards a
block or towards the earth.

00:39:50.609 --> 00:39:54.819
Take a moment to reconnect
with your breath here.

00:39:55.903 --> 00:39:58.607
We have a Foundations of
Yoga for this posture.

00:39:58.608 --> 00:40:00.849
I highly recommend it.

00:40:00.849 --> 00:40:05.849
(deep breathing)

00:40:16.237 --> 00:40:18.082
Connect to your center.

00:40:18.082 --> 00:40:20.428
Uddiyana Bandha, draw the navel in and up.

00:40:20.428 --> 00:40:22.924
From there, we'll press into
the outer edges of the feet

00:40:22.924 --> 00:40:26.280
and slowly begin to make our way back.

00:40:26.280 --> 00:40:29.078
Fingertips back underneath the shoulders,

00:40:29.078 --> 00:40:31.179
soft bend in the knees.

00:40:31.179 --> 00:40:31.817
And then here we go.

00:40:31.817 --> 00:40:34.715
Send one hand to the
waistline, then the other,

00:40:34.715 --> 00:40:36.821
and slowly we roll up.

00:40:40.078 --> 00:40:40.599
Sweet.

00:40:40.599 --> 00:40:41.739
Hands are on the waistline.

00:40:41.739 --> 00:40:44.234
One leg at a time, I'm
gonna draw the heel in.

00:40:44.234 --> 00:40:46.034
Bring the heel in, then toe,

00:40:46.034 --> 00:40:47.874
and this is that very fancy yoga term

00:40:47.874 --> 00:40:49.801
called heel toe heel toe.

00:40:49.801 --> 00:40:51.660
You might hear it sometimes.

00:40:51.660 --> 00:40:53.837
I'm just gonna draw my
legs in just a little bit,

00:40:53.837 --> 00:40:55.973
so they're not right
underneath the shoulders

00:40:55.973 --> 00:40:57.596
but just a little bit wider.

00:40:57.597 --> 00:41:00.838
Toes pointing out, heels pointing in.

00:41:00.838 --> 00:41:01.697
Big breath in.

00:41:01.697 --> 00:41:03.119
Again, think upward current of energy

00:41:03.119 --> 00:41:04.942
through the front body,
grounding through the back

00:41:04.942 --> 00:41:07.263
as you bend your knees.

00:41:07.263 --> 00:41:08.680
Now, knees are gonna want to splay in,

00:41:08.680 --> 00:41:11.174
so I'm gonna ground through
all four corners of the feet.

00:41:11.175 --> 00:41:13.995
Tops of the thighs roll out and down.

00:41:13.995 --> 00:41:15.505
So you can even use your hands to kind of

00:41:15.505 --> 00:41:18.653
play with the pelvis here,
lengthening the tailbone down.

00:41:18.653 --> 00:41:20.975
So I try to not say
tuck the pelvis anymore

00:41:20.976 --> 00:41:23.390
because I would do that
and tighten my glutes.

00:41:23.390 --> 00:41:25.190
So see if you can just
lengthen the tailbone down

00:41:25.190 --> 00:41:26.036
and keep it soft.

00:41:26.036 --> 00:41:28.219
Maybe even a little sway here.

00:41:28.219 --> 00:41:29.659
It's a little dorky but,

00:41:29.659 --> 00:41:32.016
getting that Shakti going on here.

00:41:32.016 --> 00:41:33.931
And definitely a powerful
heating pose here

00:41:33.931 --> 00:41:36.393
as we prepare for Goddess Pose.

00:41:36.393 --> 00:41:38.193
Sometimes it's called Horse Pose.

00:41:38.193 --> 00:41:40.456
Also a really great
Foundations of Yoga video,

00:41:40.456 --> 00:41:43.358
that posture is, so go check it out.

00:41:43.358 --> 00:41:45.296
Okay, and then hands
can sit on the waistline

00:41:45.296 --> 00:41:47.674
or we'll draw the palms
together at the heart,

00:41:47.674 --> 00:41:48.730
active elbows.

00:41:48.730 --> 00:41:50.669
So instead of being here, really pressing

00:41:50.669 --> 00:41:52.799
the palms together, active
elbows, left to right.

00:41:52.800 --> 00:41:54.497
Wah wah wah!

00:41:54.497 --> 00:41:55.877
Shakti.

00:41:55.878 --> 00:41:58.559
Sink a little lower if
you're feeling brave.

00:41:58.559 --> 00:42:00.953
Make sure you can see your front big toes.

00:42:02.327 --> 00:42:05.427
As opposed to your back big toes? (laughs)

00:42:05.427 --> 00:42:07.657
Inhale, lift your sternum to your thumbs.

00:42:07.657 --> 00:42:08.655
Legs are working hard.

00:42:08.655 --> 00:42:10.617
We're not gonna be here for long.

00:42:10.617 --> 00:42:12.748
Head over heart, heart over pelvis.

00:42:14.392 --> 00:42:15.736
Breathing deep.

00:42:15.737 --> 00:42:17.990
Maybe even you soften your
gaze or close your eyes

00:42:17.990 --> 00:42:19.622
here for a second.

00:42:22.518 --> 00:42:23.819
Then interlace the fingertips.

00:42:23.819 --> 00:42:26.233
Press the palms forward, up and back,

00:42:26.233 --> 00:42:29.078
and sink a little lower
here as you inhale in.

00:42:29.078 --> 00:42:30.596
Exhale, bend at the elbows.

00:42:30.597 --> 00:42:32.397
Cactus arms, Goddess Pose here.

00:42:32.397 --> 00:42:33.527
Press back with your palms.

00:42:33.527 --> 00:42:34.270
Lift your heart.

00:42:34.270 --> 00:42:35.862
Inhale in.

00:42:35.862 --> 00:42:37.218
And exhale, straighten the legs.

00:42:37.218 --> 00:42:38.653
Awesome work.

00:42:39.668 --> 00:42:42.466
Take a second to find a nice long exhale.

00:42:42.466 --> 00:42:46.792
If you're feeling brave, a
lion's breath. (exhaling)

00:42:48.040 --> 00:42:50.025
Once again, fancy move, whoa.

00:42:50.025 --> 00:42:50.708
Whoa.

00:42:50.708 --> 00:42:52.010
Heel toe heel toe.

00:42:52.010 --> 00:42:53.392
That's why you should do it one at a time,

00:42:53.392 --> 00:42:54.935
and not together like I just did.

00:42:54.935 --> 00:42:56.920
Heel toe heel toe the feet back together,

00:42:56.920 --> 00:43:00.132
or you can also hop back to center.

00:43:02.051 --> 00:43:06.024
We'll find a nice Samasthiti here,

00:43:06.024 --> 00:43:08.810
so feet really really together.

00:43:08.810 --> 00:43:09.609
Lift the toes.

00:43:09.609 --> 00:43:10.808
Ground down.

00:43:10.808 --> 00:43:12.652
And after this beautiful leg work,

00:43:12.652 --> 00:43:15.172
just draw energy up here, and come into

00:43:15.172 --> 00:43:17.168
a nice still Mountain Pose.

00:43:17.168 --> 00:43:19.212
Yogi's choice, what do you
want to do with the hands?

00:43:19.212 --> 00:43:20.988
So, on the belly, on the heart.

00:43:20.988 --> 00:43:23.044
Namaste.

00:43:23.044 --> 00:43:25.772
Make a choice, right?

00:43:25.772 --> 00:43:29.354
And see what feels good here.

00:43:32.587 --> 00:43:35.299
And when you have made a choice,

00:43:36.848 --> 00:43:39.442
close your eyes and soften
the skin of the face.

00:43:44.232 --> 00:43:45.701
Notice how you feel.

00:43:53.869 --> 00:43:56.468
Then nice and slow, feet
stay exactly where they are.

00:43:56.468 --> 00:43:58.606
You don't even have to
open your eyes for this.

00:43:58.606 --> 00:44:01.339
We'll inhale, reach for
the sky, all the way up.

00:44:03.028 --> 00:44:05.582
Bend the elbows and exhale.

00:44:05.582 --> 00:44:07.922
Float down, soft and easy.

00:44:09.251 --> 00:44:11.580
Inhale, to lift up halfway.

00:44:12.792 --> 00:44:15.933
And exhale, melting it down.

00:44:17.284 --> 00:44:18.281
Beautiful.

00:44:18.281 --> 00:44:21.748
From here, we're gonna bring
the fingertips to the mat,

00:44:21.748 --> 00:44:23.014
and bend the knees generously,

00:44:23.014 --> 00:44:24.954
slowly coming into a little bowl here,

00:44:24.954 --> 00:44:27.148
rounding through the spine.

00:44:27.148 --> 00:44:29.552
We're just kind of
neutralizing through the spine.

00:44:29.552 --> 00:44:31.675
Bending at the knee, chin to chest.

00:44:31.675 --> 00:44:36.675
(deep breathing)

00:44:40.219 --> 00:44:44.296
And then using the fingertips,
we'll slowly bring it back.

00:44:44.296 --> 00:44:47.071
Come to seated, nice and slow.

00:44:47.071 --> 00:44:51.610
Soles of the feet will come
together, knees nice and wide.

00:44:51.610 --> 00:44:53.737
Hands to the ankles,

00:44:53.737 --> 00:44:56.698
and we loop the shoulders,
sit up nice and tall,

00:44:56.698 --> 00:45:00.002
Cobber's Pose, Baddha Konasana.

00:45:05.372 --> 00:45:08.158
So allow the shape to just kind of

00:45:08.158 --> 00:45:10.250
reside in the gravity,
but allow your energy

00:45:10.251 --> 00:45:12.990
to be what's really precious here,

00:45:12.990 --> 00:45:15.288
drawing energy up through
that center channel,

00:45:15.289 --> 00:45:16.852
the palm line, grounding energy

00:45:16.852 --> 00:45:18.987
down through the tops of the thighs.

00:45:24.042 --> 00:45:25.679
And then when you're
ready, you're gonna release

00:45:25.679 --> 00:45:28.582
the hands, and draw them underneath

00:45:28.582 --> 00:45:30.433
the calf or the ankle here.

00:45:31.461 --> 00:45:33.783
Inhale in, connect to your core,

00:45:33.783 --> 00:45:35.464
and on an exhale, we're
just gonna rock back

00:45:35.465 --> 00:45:37.962
just a little bit and lift the legs.

00:45:37.962 --> 00:45:40.865
Arms are gonna come underneath here.

00:45:40.865 --> 00:45:44.196
So first variation is
to bring index finger

00:45:44.197 --> 00:45:45.463
and thumb together.

00:45:45.463 --> 00:45:48.342
Keep the chest lifting, so
heart is really lifting up

00:45:48.342 --> 00:45:49.223
towards the sky.

00:45:49.223 --> 00:45:50.547
That's why we need our energy up through

00:45:50.547 --> 00:45:52.056
that center line.

00:45:52.056 --> 00:45:54.064
And then the heels can come together here,

00:45:54.064 --> 00:45:56.399
and we're gonna spread the toes out wide.

00:45:56.399 --> 00:45:57.978
So instead of doing the vasana today,

00:45:57.978 --> 00:46:01.344
we're just doing a little
more of a creative version

00:46:01.344 --> 00:46:05.201
of core strengthener,
lifting up through the chest.

00:46:05.201 --> 00:46:07.794
If this is not available
to you, you can work here.

00:46:09.577 --> 00:46:10.650
Here.

00:46:15.544 --> 00:46:18.527
So, a little Lotus Core
here, looping the shoulders,

00:46:18.527 --> 00:46:19.967
lifting the heart.

00:46:24.525 --> 00:46:25.971
Breathing deep.

00:46:28.020 --> 00:46:29.423
Lift the toes a little bit higher.

00:46:29.423 --> 00:46:31.113
Lift your heart a little bit more.

00:46:36.947 --> 00:46:37.701
Beautiful.

00:46:37.701 --> 00:46:39.779
And then slow, controlled
movement to release.

00:46:39.779 --> 00:46:41.266
So first, the hands are gonna release,

00:46:41.266 --> 00:46:42.647
palms together, at the heart.

00:46:42.647 --> 00:46:43.600
Namaste.

00:46:43.600 --> 00:46:44.958
Knees come together.

00:46:44.958 --> 00:46:46.305
Inhale.

00:46:46.305 --> 00:46:48.801
Exhale, send the right leg out.

00:46:48.801 --> 00:46:50.578
Right elbow to left knee.

00:46:50.578 --> 00:46:53.096
Keep your heart lifted, soft and easy.

00:46:53.097 --> 00:46:56.172
Think goddess, or god in the front body.

00:46:56.172 --> 00:46:57.264
And then back to center.

00:46:57.264 --> 00:46:58.726
Inhale.

00:46:58.726 --> 00:47:01.768
And exhale, crossing over.

00:47:01.768 --> 00:47:02.546
And that's it.

00:47:02.546 --> 00:47:04.404
Back to center, nice and slow.

00:47:04.405 --> 00:47:07.166
Take the hands behind the legs here.

00:47:07.166 --> 00:47:08.106
Cross the ankles.

00:47:08.106 --> 00:47:09.919
Sit up nice and tall.

00:47:09.919 --> 00:47:12.437
Inhale, lift your heart.

00:47:12.437 --> 00:47:14.476
Exhale, twist to the left.

00:47:17.163 --> 00:47:19.190
Inhale, lift and lengthen.

00:47:20.600 --> 00:47:22.615
Exhale, twist.

00:47:23.664 --> 00:47:24.420
One more time.

00:47:24.420 --> 00:47:25.778
Soften your gaze or close your eyes.

00:47:25.778 --> 00:47:27.653
Inhale, lift and lengthen.

00:47:28.924 --> 00:47:31.253
And exhale, twist.

00:47:32.860 --> 00:47:34.932
Great, unravel back to center.

00:47:34.932 --> 00:47:36.470
Big breath in.

00:47:37.660 --> 00:47:39.745
Exhale, twist to the right.

00:47:41.132 --> 00:47:41.956
Don't crank.

00:47:41.956 --> 00:47:43.969
Inhale, lift and lengthen.

00:47:45.114 --> 00:47:47.628
Exhale, explore the twist.

00:47:49.199 --> 00:47:49.979
And one more.

00:47:49.979 --> 00:47:51.301
Light in the back fingertips.

00:47:51.302 --> 00:47:52.549
Inhale.

00:47:58.453 --> 00:47:59.591
Beautiful.

00:47:59.591 --> 00:48:01.368
Unravel it back.

00:48:01.368 --> 00:48:04.345
Send the legs out long, and slowly

00:48:04.345 --> 00:48:07.520
come onto your back, nice and slow.

00:48:08.769 --> 00:48:11.252
When you get there, take
a big full body stretch.

00:48:11.253 --> 00:48:12.583
Should feel awesome.

00:48:12.583 --> 00:48:14.011
Spread the fingertips.

00:48:14.011 --> 00:48:15.620
Spread the toes.

00:48:18.689 --> 00:48:21.069
And then on an exhale,
fingertips come down.

00:48:21.070 --> 00:48:23.126
We'll plant the palms,
and we're gonna slide

00:48:23.126 --> 00:48:26.330
the left leg up, so the left
knee's up towards the sky,

00:48:26.330 --> 00:48:28.140
and just a little Figure Four here,

00:48:28.140 --> 00:48:29.669
a little reclined One-Legged Pigeon.

00:48:29.669 --> 00:48:31.469
So send the right leg up high.

00:48:31.469 --> 00:48:34.371
Cross right ankle over the left.

00:48:34.371 --> 00:48:36.379
Thread the needle here,
lifting the legs up,

00:48:36.379 --> 00:48:38.515
and today we're gonna press the left foot

00:48:38.515 --> 00:48:40.432
firmly into an imaginary wall here

00:48:40.432 --> 00:48:43.964
as you squeeze the legs
up towards your chest.

00:48:43.965 --> 00:48:45.690
Commission your right elbow if it's there

00:48:45.690 --> 00:48:48.334
to help, pressing that thigh out.

00:48:49.486 --> 00:48:51.160
And then soften the skin of the face.

00:48:51.160 --> 00:48:53.475
Close your eyes and breathe deeply.

00:49:04.411 --> 00:49:05.881
(sigh)

00:49:09.033 --> 00:49:09.670
Great.

00:49:09.670 --> 00:49:10.612
Inhale.

00:49:10.612 --> 00:49:12.529
Ground the shoulders down.

00:49:12.529 --> 00:49:16.399
Exhale, lift the nose
up towards your shin.

00:49:18.205 --> 00:49:20.990
Inhale, release.

00:49:20.990 --> 00:49:23.671
Exhale, letting go.

00:49:23.672 --> 00:49:24.788
We'll switch to the other side.

00:49:24.788 --> 00:49:25.844
Take your time.

00:49:25.844 --> 00:49:30.844
(deep breathing)

00:49:31.509 --> 00:49:34.134
Whenever you're ready, left leg up high.

00:49:34.134 --> 00:49:36.932
Cross left ankle over the
top of the right thigh.

00:49:36.932 --> 00:49:37.884
Thread the needle here.

00:49:37.884 --> 00:49:39.972
Left fingertips go through the hole,

00:49:39.972 --> 00:49:42.029
and we find that flexion
in the right foot here

00:49:42.029 --> 00:49:45.414
as we squeeze legs up towards the heart.

00:49:46.730 --> 00:49:49.117
Close your eyes and enjoy.

00:50:09.052 --> 00:50:10.085
And then inhale.

00:50:10.085 --> 00:50:11.542
Relax your shoulders down.

00:50:12.942 --> 00:50:13.823
Exhale.

00:50:13.823 --> 00:50:15.350
Peel the nose up.

00:50:18.224 --> 00:50:19.594
Inhale.

00:50:19.594 --> 00:50:21.191
Head back down.

00:50:22.659 --> 00:50:24.795
And exhale, release.

00:50:24.795 --> 00:50:27.081
Unravel the legs here.

00:50:27.081 --> 00:50:29.543
Take a second to just open the arms wide,

00:50:29.543 --> 00:50:31.134
big T shape here.

00:50:31.134 --> 00:50:33.700
And we're just gonna
windshield wiper the legs

00:50:33.700 --> 00:50:35.104
to one side and then the other,

00:50:35.104 --> 00:50:37.705
so get a nice little
massage in the glutes.

00:50:37.705 --> 00:50:40.236
Also nice opening through the hip crease.

00:50:41.216 --> 00:50:42.348
Just take it to the left.

00:50:42.349 --> 00:50:46.895
Let it relax there for a couple breaths.

00:50:48.410 --> 00:50:50.256
If you want, you can take the left ankle,

00:50:50.256 --> 00:50:51.973
cross it over the top of the right thigh.

00:50:51.974 --> 00:50:54.017
If it feels okay, not
directly on the knee,

00:50:54.017 --> 00:50:58.509
but on the thigh, and
give it a little more.

00:50:58.510 --> 00:50:59.724
There.

00:51:03.572 --> 00:51:05.990
Mindful of the knee, so
brighten your right foot

00:51:05.990 --> 00:51:07.069
as you release.

00:51:07.070 --> 00:51:09.253
Come back through center.

00:51:09.253 --> 00:51:13.020
And then, windshield wiper
to the opposite side.

00:51:15.569 --> 00:51:16.346
Close your eyes.

00:51:16.347 --> 00:51:17.932
Start to cool it down.

00:51:19.586 --> 00:51:22.348
Give thanks for this moment,

00:51:22.349 --> 00:51:24.016
thanks for your body.

00:51:28.363 --> 00:51:30.209
We don't have much longer left on the mat,

00:51:30.209 --> 00:51:32.392
so I advise you, encourage you, invite you

00:51:32.392 --> 00:51:35.009
to stick with your
breath, your life force.

00:51:37.536 --> 00:51:39.974
Definitely cleaning out some of the old,

00:51:39.974 --> 00:51:42.604
stagnant energy with today's practice.

00:51:45.314 --> 00:51:47.479
So filling up with fresh air,

00:51:49.052 --> 00:51:51.873
and using the exhale to wash away

00:51:51.873 --> 00:51:55.782
anything that is not serving
you, any stagnant energy.

00:52:00.337 --> 00:52:02.805
Slowly releasing back to center.

00:52:04.030 --> 00:52:06.780
Walk the heels up towards the sitz bones,

00:52:06.780 --> 00:52:09.195
and bring the hands
back down at your side.

00:52:09.195 --> 00:52:11.494
Palms press into the earth.

00:52:11.494 --> 00:52:13.061
Inhale.

00:52:13.061 --> 00:52:15.534
Exhale, ground through the feet.

00:52:15.534 --> 00:52:17.393
Inhale, lifting up from the tail,

00:52:17.393 --> 00:52:19.296
press into all four corners of the feet.

00:52:19.296 --> 00:52:23.046
Try to send your sitz bones
towards the backs of your knees.

00:52:23.046 --> 00:52:25.042
So forward towards the
backs of your knees,

00:52:25.043 --> 00:52:27.214
rather than up towards the sky.

00:52:27.214 --> 00:52:28.305
Bridge Pose.

00:52:28.305 --> 00:52:30.732
Snuggle the shoulder blades
underneath the heart space.

00:52:30.732 --> 00:52:33.484
Interlace the fingertips
super strong, my friends,

00:52:33.484 --> 00:52:35.388
and breathe deep.

00:52:35.388 --> 00:52:37.466
Squeezing your thighs towards each other,

00:52:37.466 --> 00:52:40.659
imagine you have a block
between your inner thighs.

00:52:40.659 --> 00:52:43.789
Again, tailbone towards
the backs of the knees,

00:52:44.979 --> 00:52:47.591
and then lift your chest to your chin,

00:52:47.592 --> 00:52:49.659
and then lift your chin towards the sky.

00:52:49.659 --> 00:52:52.340
It should feel awesome in the upper back.

00:52:52.340 --> 00:52:56.079
Lift your chest to the chin,
your chin towards the sky.

00:52:56.079 --> 00:52:57.519
One more big breath in here.

00:52:57.519 --> 00:52:59.185
Press your pinkies down.

00:53:00.955 --> 00:53:04.692
And then exhale, releasing
the fingertips with control,

00:53:04.693 --> 00:53:09.564
and slowly lowering down one
single vertebrae at a time.

00:53:13.900 --> 00:53:18.393
Once the hips land, I
pass the baton to you.

00:53:18.393 --> 00:53:21.121
Find what feels good here,
maybe taking the palms

00:53:21.121 --> 00:53:24.947
to the knees, and then
taking the knees out long.

00:53:28.633 --> 00:53:31.169
Maybe you take a Happy Baby here.

00:53:32.813 --> 00:53:35.327
Recline to Cobbler's Pose.

00:53:36.633 --> 00:53:40.689
Or if Wheel is in your practice,
you might come into Wheel,

00:53:40.689 --> 00:53:42.180
back bent.

00:53:44.125 --> 00:53:48.583
Plow Pose, another 15 seconds of core,

00:53:48.583 --> 00:53:50.634
maybe with some yogi bicycle.

00:53:50.634 --> 00:53:53.781
So take one last moment to
ask yourself what you need

00:53:53.781 --> 00:53:57.343
to fulfill that in body.

00:53:57.343 --> 00:53:59.294
And then we will meet in our final

00:53:59.294 --> 00:54:02.477
and most precious posture, Shavasana,

00:54:02.477 --> 00:54:04.542
legs extended out long,

00:54:06.105 --> 00:54:08.943
arms resting gently at your sides.

00:54:10.063 --> 00:54:12.193
So take your time getting there.

00:54:14.323 --> 00:54:15.792
No rush at all.

00:54:20.281 --> 00:54:23.879
So I'm just suggesting
things here for your ending.

00:54:23.879 --> 00:54:26.225
On VHX we have extended endings,

00:54:26.225 --> 00:54:28.604
so a lot of people request that,

00:54:28.604 --> 00:54:30.823
and that's nice just to kind of guide you

00:54:30.823 --> 00:54:34.142
and help keep you grounded so that you are

00:54:35.796 --> 00:54:38.008
restoring after your practice.

00:54:38.931 --> 00:54:40.730
Take a second to close your eyes

00:54:40.730 --> 00:54:45.605
and allow for this moment of stillness.

00:54:45.605 --> 00:54:47.431
It's very easy to skip this part,

00:54:47.431 --> 00:54:51.750
so I invite you to take this and enjoy it.

00:54:51.750 --> 00:54:53.486
Relish in it.

00:54:58.449 --> 00:55:02.623
Allow your breath to return
back to its natural rhythm.

00:55:06.750 --> 00:55:10.697
So you no longer have to
put any force or action

00:55:10.697 --> 00:55:11.790
behind your breath.

00:55:11.790 --> 00:55:13.421
Just let it flow.

00:55:21.634 --> 00:55:24.586
If you can, spend a
little bit of time here

00:55:27.250 --> 00:55:28.917
allowing the nutrients of your practice

00:55:28.917 --> 00:55:30.746
to settle in, to seep in.

00:55:34.117 --> 00:55:38.130
Allowing the body to grow soft and heavy.

00:55:41.884 --> 00:55:44.661
And the meridians, the energy in the body

00:55:44.661 --> 00:55:47.019
we call the noddies in yoga.

00:55:47.019 --> 00:55:49.921
Not naughties, but noddies.

00:55:49.921 --> 00:55:54.859
Allowing them to find a balance,

00:55:55.967 --> 00:55:57.367
this energy.

00:56:07.404 --> 00:56:09.051
Thank you so much for sharing your time

00:56:09.051 --> 00:56:11.339
and your energy and your practice with me,

00:56:12.332 --> 00:56:16.069
and with the rest of the
Yoga with Adriene community.

00:56:16.070 --> 00:56:18.659
If you made it this far
through this practice,

00:56:18.659 --> 00:56:21.085
you are my hero.

00:56:21.085 --> 00:56:24.198
From my heart to yours, take good care.

00:56:24.198 --> 00:56:25.484
Namaste.

00:56:25.485 --> 00:56:30.485
(upbeat music)