WEBVTT

00:00:00.000 --> 00:00:00.963
- Hi, everyone,

00:00:00.963 --> 00:00:02.641
and welcome to 
Yoga With Adriene.

00:00:02.641 --> 00:00:04.398
I'm Adriene, and today
we're going to continue

00:00:04.398 --> 00:00:08.680
our Foundations of Yoga 
series by learning Warrior II,

00:00:08.680 --> 00:00:10.555
another standing posture.

00:00:10.555 --> 00:00:11.732
So, hop on the mat

00:00:11.732 --> 00:00:14.157
and let's learn 
Virabhadrasana II.

00:00:14.157 --> 00:00:17.171
(upbeat music)

00:00:26.553 --> 00:00:28.488
Okay, so I'm going to begin in a

00:00:28.488 --> 00:00:31.052
nice, wide-legged position,

00:00:31.052 --> 00:00:32.616
a nice wide angle.

00:00:32.616 --> 00:00:34.182
My feet are gonna 
be wider than my hips,

00:00:34.182 --> 00:00:35.578
but I don't need to 
go super wide here.

00:00:35.578 --> 00:00:37.413
I want to feel nice and stable.

00:00:37.413 --> 00:00:38.796
Growing my hands 
to my hips here,

00:00:38.796 --> 00:00:40.442
just take a deep breath in.

00:00:40.442 --> 00:00:41.843
And then exhale.

00:00:41.843 --> 00:00:44.146
Take a looksies 
down at your feet.

00:00:44.146 --> 00:00:45.988
I'm gonna turn my left toes in,

00:00:45.988 --> 00:00:47.872
and my right toes out,

00:00:47.872 --> 00:00:49.353
towards the front 
edge of the mat.

00:00:49.353 --> 00:00:51.714
Or the back edge.
The edge.

00:00:51.714 --> 00:00:54.762
So I have my right toes
pointing straight forward now.

00:00:54.762 --> 00:00:58.250
My left toes are pointing in, 
towards the left corner

00:00:58.250 --> 00:00:59.052
of my mat,

00:00:59.052 --> 00:01:02.042
or maybe towards the
left corner of the room.

00:01:02.042 --> 00:01:03.905
I'm going to bring my
attention to the outer edge

00:01:03.905 --> 00:01:06.082
of that back leg,
nice and strong, right?

00:01:06.082 --> 00:01:08.166
So, pressing into my base, here,

00:01:08.166 --> 00:01:09.956
finding my universal
alignment as I kind of

00:01:09.956 --> 00:01:12.729
scoop that tailbone in,
draw my navel in,

00:01:12.729 --> 00:01:14.636
and lift and lengthen
up through the spine.

00:01:15.696 --> 00:01:17.247
So I'm not 
rushing anything here,

00:01:17.247 --> 00:01:18.959
I'm kind of 
coming into the body,

00:01:18.959 --> 00:01:21.034
integrating everything together

00:01:21.034 --> 00:01:23.289
before I enter 
into my posture.

00:01:23.289 --> 00:01:25.499
Now, I'll inhale,
spread the fingertips wide,

00:01:25.499 --> 00:01:28.449
right fingertips go front,
left fingertips go back.

00:01:28.449 --> 00:01:31.475
And as I exhale, keeping
this length in my spine,

00:01:31.475 --> 00:01:32.426
the heart lifted,

00:01:32.426 --> 00:01:33.843
I'm gonna sink 
into my posture.

00:01:33.843 --> 00:01:35.643
So I inhale, lift and lengthen,

00:01:35.643 --> 00:01:39.302
and exhale, with the arms 
nice and wide, fingertips wide.

00:01:39.302 --> 00:01:43.125
I bend my front knee,

00:01:43.887 --> 00:01:45.768
and check out Warrior II today.

00:01:46.468 --> 00:01:47.370
Couple of action points,

00:01:47.370 --> 00:01:49.466
couple of alignment notes.

00:01:49.466 --> 00:01:51.706
I don't want this knee
to go past my ankle.

00:01:51.706 --> 00:01:53.474
In fact, I want it to be,

00:01:53.474 --> 00:01:55.582
the shin to be,
perpendicular to the earth,

00:01:55.582 --> 00:01:58.042
and kind of create a
nice right angle here.

00:01:58.042 --> 00:02:00.735
So I can walk my toes out 
if I need a little more space,

00:02:00.735 --> 00:02:04.116
or I can walk them in if I
need to find more stability,

00:02:04.116 --> 00:02:06.493
but I want to get to a
place where I can see

00:02:06.493 --> 00:02:07.956
my front big toe.

00:02:07.956 --> 00:02:10.605
So if the knee is coming in,
which is gonna be a tendency,

00:02:10.605 --> 00:02:12.843
I'm going to say, 
"No, thank you."

00:02:12.843 --> 00:02:15.906
Mindful. Bring it out, 
and see if I can take a look

00:02:15.906 --> 00:02:17.211
down at my big toe.

00:02:17.211 --> 00:02:19.222
Now, my right arm is extending out--

00:02:19.222 --> 00:02:21.881
excuse me, my left arm is
extending out, nice and long.

00:02:21.881 --> 00:02:24.683
My right arm is going towards
the front of the room,

00:02:24.683 --> 00:02:27.066
and then I just 
breathe here, check in.

00:02:27.916 --> 00:02:30.214
Maintaining the integrity
of that back foot.

00:02:31.564 --> 00:02:34.241
Maintaining the 
length in my spine.

00:02:34.241 --> 00:02:36.996
As I get tired, this leg
is gonna want to unbend,

00:02:36.996 --> 00:02:38.342
but I'm gonna sink in deep,

00:02:38.342 --> 00:02:42.128
breathing into my full torso.

00:02:43.768 --> 00:02:45.549
As I'm here, I can take a
check into the shoulders

00:02:45.549 --> 00:02:48.014
by inhaling, 
opening the palms wide.

00:02:48.014 --> 00:02:50.732
Ah, open heart.

00:02:50.732 --> 00:02:52.619
And then keeping the
spiral in the shoulders

00:02:52.619 --> 00:02:55.657
in this open heart, I'm gonna 
pancake the palms back down.

00:02:55.657 --> 00:02:57.280
But keep the shoulders 
where they are.

00:02:58.620 --> 00:02:59.705
I can maybe try that again.

00:02:59.705 --> 00:03:01.633
Inhaling, 
opening the shoulders.

00:03:02.593 --> 00:03:04.955
And then turning 
the palms over.

00:03:04.955 --> 00:03:06.870
So I'm maintaining 
this nice, open spiral

00:03:06.870 --> 00:03:08.786
of the shoulders, 
rather than being here.

00:03:10.206 --> 00:03:11.336
That's an exaggeration, 
of course,

00:03:11.336 --> 00:03:13.471
but I'm creating a little space,

00:03:13.471 --> 00:03:15.180
growing from there,

00:03:15.180 --> 00:03:18.236
and then palms back down,
parallel to the earth.

00:03:19.846 --> 00:03:21.534
Again, no breath 
count again today,

00:03:21.534 --> 00:03:22.380
we're just breathing here.

00:03:22.380 --> 00:03:25.483
I just want to encourage
you to breathe here.

00:03:25.483 --> 00:03:27.407
Drawing up through 
the arches of the feet,

00:03:27.407 --> 00:03:29.566
pressing into that outer
edge of the back leg.

00:03:32.176 --> 00:03:33.373
Warrior.

00:03:33.373 --> 00:03:35.671
The mantra or 
the affirmation here

00:03:35.671 --> 00:03:37.953
is "I am strong."

00:03:39.263 --> 00:03:42.294
That's what we do in kid's yoga.
"I am strong, like warrior."

00:03:44.327 --> 00:03:45.999
Nice and easy in the face,

00:03:45.999 --> 00:03:47.527
strong in the lower body.

00:03:47.527 --> 00:03:48.958
Keep tucking that pelvis in.

00:03:50.008 --> 00:03:51.577
And then when 
you feel satisfied here,

00:03:51.577 --> 00:03:52.546
we'll inhale in.

00:03:52.546 --> 00:03:54.814
Exhale, 
straighten that front leg,

00:03:54.814 --> 00:03:56.761
release the hands 
to the waistline,

00:03:56.761 --> 00:03:58.530
turn both big toes in,

00:03:58.530 --> 00:04:00.287
and take it to the other side.

00:04:00.287 --> 00:04:04.661
Turning the left toes out,
right toes in.

00:04:05.461 --> 00:04:06.842
Again, coming 
into my alignment.

00:04:06.842 --> 00:04:10.287
Inhale, reaching the 
fingertips front to back,

00:04:10.287 --> 00:04:13.549
and exhaling into my posture.

00:04:13.549 --> 00:04:14.963
Now, I don't just hang out here,

00:04:14.963 --> 00:04:17.309
I go through 
the same action points,

00:04:17.309 --> 00:04:19.156
and breathe.

00:04:21.428 --> 00:04:23.842
Okay, so that was Warrior II.

00:04:23.842 --> 00:04:24.771
Give it a try.

00:04:24.771 --> 00:04:26.756
Let me know if you have
any questions, or comments,

00:04:26.756 --> 00:04:28.394
leave them in the 
comment box below.

00:04:28.394 --> 00:04:29.367
If you haven't already,

00:04:29.367 --> 00:04:31.111
please subscribe 
to the channel,

00:04:31.111 --> 00:04:33.816
and I'm gonna be doing a Q&A.

00:04:33.816 --> 00:04:35.110
I've been getting some
questions, which is great

00:04:35.110 --> 00:04:36.555
because that's why we do this,

00:04:36.555 --> 00:04:38.458
to start a conversation,

00:04:38.458 --> 00:04:40.279
a dialogue, to help you out.

00:04:40.279 --> 00:04:42.319
I'm here to serve you, 
help you grow

00:04:42.319 --> 00:04:43.941
a yoga practice.

00:04:43.941 --> 00:04:46.069
So, let me know 
what you're thinking.

00:04:46.069 --> 00:04:48.275
Leave your questions,
and we'll do a special

00:04:48.275 --> 00:04:50.736
Q&A video coming up soon,
and we'll keep doing them

00:04:50.736 --> 00:04:53.127
if we keep 
getting the questions.

00:04:53.127 --> 00:04:56.256
Thank you, 
and have a beautiful day.

00:04:56.256 --> 00:04:57.793
Namaste.

00:04:57.793 --> 00:05:00.867
(upbeat music)