WEBVTT

00:00:00.030 --> 00:00:02.159
hey everyone and welcome to yoga with

00:00:02.159 --> 00:00:04.319
Adriene I am Adriene and today on the

00:00:04.319 --> 00:00:05.910
foundations of yoga series we are

00:00:05.910 --> 00:00:09.179
learning side plank pose bumped on

00:00:09.179 --> 00:00:11.429
thrown it is an arm balance it is a full

00:00:11.429 --> 00:00:13.440
body strengthener and it's great if

00:00:13.440 --> 00:00:14.700
you're wanting to sass up your yoga

00:00:14.700 --> 00:00:16.619
practice for your beginner and also I

00:00:16.619 --> 00:00:18.750
think yummy to just kind of check in if

00:00:18.750 --> 00:00:21.000
you're going to public classes and you

00:00:21.000 --> 00:00:22.100
want to make sure you're the right

00:00:22.100 --> 00:00:26.160
alignment for this side balance then

00:00:26.160 --> 00:00:27.420
this is the video for you why am I

00:00:27.420 --> 00:00:28.500
telling you on this video you are you

00:00:28.500 --> 00:00:31.759
watching it let's check it out

00:00:41.050 --> 00:00:43.700
all right so to get into the posture

00:00:43.700 --> 00:00:46.220
today we're going to come to downward

00:00:46.220 --> 00:00:48.800
facing dog there's a foundations of yoga

00:00:48.800 --> 00:00:50.990
video for down dog if you want to check

00:00:50.990 --> 00:00:53.330
that out too take a second here to pedal

00:00:53.330 --> 00:00:57.890
out the feet then take your gaze draw it

00:00:57.890 --> 00:01:03.050
forward and slowly come into plank two

00:01:03.050 --> 00:01:04.819
big toes are going to come together I'm

00:01:04.819 --> 00:01:06.860
going to energetically send my sitting

00:01:06.860 --> 00:01:08.450
bones down towards my heels and spike

00:01:08.450 --> 00:01:10.730
the heels towards the back of my mat now

00:01:10.730 --> 00:01:12.979
lift your right palm walk it to the

00:01:12.979 --> 00:01:14.960
center line just slightly in front of

00:01:14.960 --> 00:01:16.940
your shoulder point and from here I'm

00:01:16.940 --> 00:01:18.229
going to press up and out of the poem

00:01:18.229 --> 00:01:21.740
and turn over onto the right outer edge

00:01:21.740 --> 00:01:24.650
of my foot now from here I'm going to

00:01:24.650 --> 00:01:28.070
stack the feet tuck my pelvis and on an

00:01:28.070 --> 00:01:31.070
inhale gently open up through my chest

00:01:31.070 --> 00:01:33.860
and either bring the hand left hand to

00:01:33.860 --> 00:01:36.470
the left waist or I'm going to continue

00:01:36.470 --> 00:01:39.619
the journey all the way up towards the

00:01:39.619 --> 00:01:40.300
heavens

00:01:40.300 --> 00:01:42.650
now I'm extending through the crown of

00:01:42.650 --> 00:01:44.690
the head here I'm not dropping my right

00:01:44.690 --> 00:01:46.520
ear to my right shoulder but I'm

00:01:46.520 --> 00:01:48.590
pressing up and out of the palm finding

00:01:48.590 --> 00:01:50.300
stability in the shoulder that way and

00:01:50.300 --> 00:01:52.210
extending through the crown

00:01:52.210 --> 00:01:54.500
soften the lower ribcage tuck your

00:01:54.500 --> 00:01:56.570
pelvis head is in line with the pelvis

00:01:56.570 --> 00:01:59.929
and the heart and I take one more breath

00:01:59.929 --> 00:02:01.940
in here and then on an exhale I plant

00:02:01.940 --> 00:02:05.030
the palms send it back downward facing

00:02:05.030 --> 00:02:06.399
dog

00:02:06.399 --> 00:02:09.740
great now a couple of variations so

00:02:09.740 --> 00:02:11.660
that's kind of like side plank on the

00:02:11.660 --> 00:02:14.270
right side in its full effect or

00:02:14.270 --> 00:02:17.330
actually assigning matru but there's

00:02:17.330 --> 00:02:19.190
there's who knows what the full effect

00:02:19.190 --> 00:02:21.050
is I guess the full effects like Iyengar

00:02:21.050 --> 00:02:24.080
style would be with the fingertips laced

00:02:24.080 --> 00:02:27.350
around the big toe and lift it up so but

00:02:27.350 --> 00:02:29.600
we'll do a whole other video on plank

00:02:29.600 --> 00:02:31.640
variations on another day but for this

00:02:31.640 --> 00:02:33.560
foundational posture I want to give

00:02:33.560 --> 00:02:37.220
beginners a good place to start where

00:02:37.220 --> 00:02:40.340
they feel happy so we come into it just

00:02:40.340 --> 00:02:43.940
the same down dog to plank but then this

00:02:43.940 --> 00:02:45.560
time I'm going to walk my right palm in

00:02:45.560 --> 00:02:47.390
the center and I'm going to come onto

00:02:47.390 --> 00:02:49.340
the outer edge of that right foot but

00:02:49.340 --> 00:02:51.050
I'm going to lift my left knee and come

00:02:51.050 --> 00:02:53.090
onto the sole my left foot I'm to

00:02:53.090 --> 00:02:53.700
practice

00:02:53.700 --> 00:02:55.920
talking my pelvis in here and then

00:02:55.920 --> 00:02:58.020
lifting up sending that's finding that

00:02:58.020 --> 00:03:00.239
sit bone to heel connection here so the

00:03:00.239 --> 00:03:01.650
tendency is going to kind of hang low

00:03:01.650 --> 00:03:04.470
here do your hips hang low just kidding

00:03:04.470 --> 00:03:06.630
and then I'm going to counter that

00:03:06.630 --> 00:03:08.849
tendency by pressing into my right heel

00:03:08.849 --> 00:03:10.590
and finding that sit bone to heel

00:03:10.590 --> 00:03:13.489
connection ah so I can practice here and

00:03:13.489 --> 00:03:17.069
open up here great to come out I come

00:03:17.069 --> 00:03:19.739
back to plank or down dog and then

00:03:19.739 --> 00:03:24.090
slowly lower to the knees okay one more

00:03:24.090 --> 00:03:25.680
little beginners variation on the right

00:03:25.680 --> 00:03:27.840
side and then we'll try it all more

00:03:27.840 --> 00:03:30.510
fluidly on the left side okay so here we

00:03:30.510 --> 00:03:38.370
go palms down dog plank this time I'm

00:03:38.370 --> 00:03:41.640
going to lower my knees half plank I'm

00:03:41.640 --> 00:03:43.260
going to walk my right palm just

00:03:43.260 --> 00:03:45.090
underneath maybe slightly in front of

00:03:45.090 --> 00:03:46.950
that right hip now this time I'm going

00:03:46.950 --> 00:03:49.769
to right hip right shoulder sorry now

00:03:49.769 --> 00:03:51.209
this time I'm going to swing the right

00:03:51.209 --> 00:03:54.090
toes towards the right side of the mat

00:03:54.090 --> 00:03:56.970
and open up now pressing into my right

00:03:56.970 --> 00:03:58.829
knee in the top of my roof right foot

00:03:58.829 --> 00:04:02.480
open up now with the left leg extended

00:04:02.480 --> 00:04:05.310
so before I have the right leg extended

00:04:05.310 --> 00:04:07.470
and the left leg bent now I'm switching

00:04:07.470 --> 00:04:11.760
it around finding don't do what I just

00:04:11.760 --> 00:04:13.590
did hopping on your right arm

00:04:13.590 --> 00:04:16.200
said if I find a little self adjustment

00:04:16.200 --> 00:04:19.168
but finding it this way so I have one

00:04:19.168 --> 00:04:25.740
here one here and then the full posture

00:04:25.740 --> 00:04:31.350
at least for today here okay so now that

00:04:31.350 --> 00:04:34.100
we've had a visual on all that let's

00:04:34.100 --> 00:04:36.990
swing it around and try it all all three

00:04:36.990 --> 00:04:42.300
variations on the other side so hmm I'm

00:04:42.300 --> 00:04:45.600
going to come to down dog take it to my

00:04:45.600 --> 00:04:49.310
plank walk the left palm underneath

00:04:49.310 --> 00:04:51.930
coming on to the outer edge of my left

00:04:51.930 --> 00:04:54.810
foot I'm going to stack the feet sip on

00:04:54.810 --> 00:04:56.100
the heel connection here as I tuck my

00:04:56.100 --> 00:04:58.080
pelvis inhale press up and out of the

00:04:58.080 --> 00:05:00.300
palm no collapsing as they open up

00:05:00.300 --> 00:05:02.849
through the right wing full body

00:05:02.849 --> 00:05:04.890
strengthener softening knitting the

00:05:04.890 --> 00:05:06.340
lower rib cage navel to the

00:05:06.340 --> 00:05:08.380
spine drawing my shoulder blades in

00:05:08.380 --> 00:05:11.770
together and down I can stay here I can

00:05:11.770 --> 00:05:13.600
bend that right knee sole the right foot

00:05:13.600 --> 00:05:15.280
comes up as I practice lifting the

00:05:15.280 --> 00:05:18.270
pelvis sit on the heel connection or I

00:05:18.270 --> 00:05:21.280
have the option of coming on to the left

00:05:21.280 --> 00:05:23.970
knee extending through the right leg and

00:05:23.970 --> 00:05:28.570
opening up here if you're a complete

00:05:28.570 --> 00:05:30.190
beginner this might be where you start

00:05:30.190 --> 00:05:32.380
if you're a beginner but you're still

00:05:32.380 --> 00:05:34.199
wanting to practice and the more

00:05:34.199 --> 00:05:37.600
strengthening plank then go ahead and

00:05:37.600 --> 00:05:39.310
extend through that left leg Bend that

00:05:39.310 --> 00:05:44.860
top leg and open up and then if you're

00:05:44.860 --> 00:05:46.180
wanting to just be adventurous and try

00:05:46.180 --> 00:05:46.840
it out

00:05:46.840 --> 00:05:49.120
stack the feet tuck your pelvis and

00:05:49.120 --> 00:05:50.380
lengthen through the lower back breathe

00:05:50.380 --> 00:05:54.820
in make sure after you practice plank

00:05:54.820 --> 00:05:56.560
come through downward facing dog make

00:05:56.560 --> 00:05:58.960
sure you take a breath or two in Child's

00:05:58.960 --> 00:06:04.479
Pose balasana okey doke so that was a

00:06:04.479 --> 00:06:08.289
look at side plank it can be challenging

00:06:08.289 --> 00:06:09.699
if you're a beginner so if that was like

00:06:09.699 --> 00:06:12.460
crazy difficult for you no sweat return

00:06:12.460 --> 00:06:13.810
to it maybe give yourself a goal of

00:06:13.810 --> 00:06:16.479
doing this once every day for seven days

00:06:16.479 --> 00:06:19.210
and see if it gets a little bit easier

00:06:19.210 --> 00:06:20.580
and your body gets a little stronger

00:06:20.580 --> 00:06:22.720
really focus on this line from the crown

00:06:22.720 --> 00:06:23.979
of the head to the tip of the tailbone

00:06:23.979 --> 00:06:25.870
it's not just about arm strength it's

00:06:25.870 --> 00:06:27.460
about getting that pelvis in line and

00:06:27.460 --> 00:06:30.550
finding integrity in the body letting

00:06:30.550 --> 00:06:31.870
all the muscles go along for the ride

00:06:31.870 --> 00:06:35.950
full body experience if you just well

00:06:35.950 --> 00:06:37.599
this this pose is great to strengthen

00:06:37.599 --> 00:06:39.160
the wrists but if you're feeling any

00:06:39.160 --> 00:06:41.320
risk pressure and you have sensitive

00:06:41.320 --> 00:06:43.300
wrists already might try our yoga for

00:06:43.300 --> 00:06:45.789
healthy wrist sequence and you might

00:06:45.789 --> 00:06:48.039
also try our foundations of yoga plank

00:06:48.039 --> 00:06:50.919
pose just as kind of like to sister or

00:06:50.919 --> 00:06:51.340
brother

00:06:51.340 --> 00:06:53.500
we're very fair here on yoga with

00:06:53.500 --> 00:06:54.610
Adriene Channel

00:06:54.610 --> 00:06:57.400
almost mispronounced my own name geez

00:06:57.400 --> 00:06:59.889
those are two good videos to kind of

00:06:59.889 --> 00:07:02.169
marry with this one plank and yoga for

00:07:02.169 --> 00:07:05.050
healthy wrists I wish you all the best I

00:07:05.050 --> 00:07:07.900
wish you a happy yoga practice and a

00:07:07.900 --> 00:07:10.200
good rest the day or evening

00:07:10.200 --> 00:07:13.340
see you next time namaste