WEBVTT

00:00:00.000 --> 00:00:04.099
(upbeat music)

00:00:11.639 --> 00:00:14.212
Ok, so for Warrior I, 
Virabhadrasana I,

00:00:14.212 --> 00:00:17.162
we're going to begin
in the Runner's Lunge.

00:00:17.162 --> 00:00:19.428
If you are new 
to Runner's Lunge,

00:00:19.428 --> 00:00:20.381
we have a video for that.

00:00:20.381 --> 00:00:24.461
You can learn it with us and
then come back to Warrior I.

00:00:24.461 --> 00:00:26.455
So, here I am in 
my Runner's Lunge.

00:00:26.455 --> 00:00:29.054
I'm making sure that 
I'm on two parallel lines,

00:00:29.054 --> 00:00:30.994
rather than one tight rope.

00:00:30.994 --> 00:00:34.191
And from here I'll inhale,
radiate the heart forward.

00:00:34.191 --> 00:00:37.513
Exhale, just stretch the
front of the right hip crease.

00:00:37.513 --> 00:00:39.166
Coming into my 
Runner's Lunge, okay,

00:00:39.166 --> 00:00:41.612
and now prepping for Warrior I.

00:00:41.612 --> 00:00:43.531
I'm going to take my back foot

00:00:43.531 --> 00:00:47.171
and I'm going to plant the
entire foot on the mat.

00:00:47.171 --> 00:00:50.335
In this case I'm pressing
into my right heel

00:00:50.335 --> 00:00:52.264
and my right toes are pointed

00:00:52.264 --> 00:00:53.899
towards the front 
right corner of the mat

00:00:53.899 --> 00:00:57.643
or the front right
corner of the room. Okay.

00:00:57.643 --> 00:00:59.251
I'm going to 
really pay attention

00:00:59.251 --> 00:01:00.818
to the outer edge 
of that back foot,

00:01:00.818 --> 00:01:01.786
so none of this.

00:01:01.786 --> 00:01:03.839
That's horrible on the knee.

00:01:03.839 --> 00:01:06.020
We're gonna spread
through the pinky toe,

00:01:06.020 --> 00:01:07.705
pressing into the 
outer edge of the foot

00:01:07.705 --> 00:01:09.793
and then just like 
I do in my Mountain Pose,

00:01:09.793 --> 00:01:11.260
or my Tadasana,

00:01:11.260 --> 00:01:13.660
I'm going to press 
into the foundation

00:01:13.660 --> 00:01:15.712
and then draw 
energy up from there.

00:01:15.712 --> 00:01:19.550
So, no loosey goosey, but
really pressing into the mat,

00:01:19.550 --> 00:01:22.764
and then drawing up through
the leg, lifting the knee cap,

00:01:22.764 --> 00:01:24.236
toning the quadricep here

00:01:24.236 --> 00:01:26.405
as I lift it all the 
way up to the hip.

00:01:26.405 --> 00:01:27.545
Same thing in the front leg.

00:01:27.545 --> 00:01:29.855
Pressing through all
four corners of the feet.

00:01:29.855 --> 00:01:31.585
I know from my Runner's
Lunge, that I stack my knee

00:01:31.585 --> 00:01:34.486
directly above the ankle.

00:01:34.486 --> 00:01:35.686
And then here I am, ready.

00:01:35.686 --> 00:01:37.876
I'm really pressing 
into my foundation.

00:01:37.876 --> 00:01:40.617
I'm drawing energy up 
through both legs here. Right?

00:01:40.617 --> 00:01:42.858
Working with integrity.
Working from the ground up,

00:01:42.858 --> 00:01:45.170
which is a great, great
note for beginners.

00:01:45.170 --> 00:01:48.572
There's no rush. Take your 
time. Work from the ground up.

00:01:48.572 --> 00:01:51.202
Find what feels good. 
I'm pressing in.

00:01:51.202 --> 00:01:52.773
From here, 
for a beginner, I recommend

00:01:52.773 --> 00:01:54.061
hooking the thumbs behind,

00:01:54.061 --> 00:01:55.597
taking the hands 
to the waist line,

00:01:55.597 --> 00:01:57.510
pressing into your
foundation, we'll inhale.

00:01:57.510 --> 00:01:59.864
Roll the shoulders 
forward, up and back

00:01:59.864 --> 00:02:03.053
and then let that movement
allow the heart to lift up,

00:02:03.053 --> 00:02:07.787
as we come into our
standing posture, Warrior I.

00:02:07.787 --> 00:02:09.647
Lot's of action points here.

00:02:09.647 --> 00:02:14.172
This pose is a beginner's pose,
a foundational pose, but,

00:02:14.172 --> 00:02:17.194
I'm always cracking jokes
that this pose is challenging.

00:02:17.194 --> 00:02:19.846
This is hard.
So, be kind.

00:02:19.846 --> 00:02:21.859
No toxic thoughts. 
Just take your time.

00:02:21.859 --> 00:02:23.365
My legs are working 
super hard here.

00:02:23.365 --> 00:02:26.333
I'm breathing into the 
front of my right hip crease.

00:02:26.333 --> 00:02:28.242
I can take that thumb, 
that left thumb,

00:02:28.242 --> 00:02:30.681
and peel that 
left hip crease back.

00:02:30.681 --> 00:02:33.745
Slowly encouraging my
hips to come square off.

00:02:33.745 --> 00:02:35.538
Now remember 
I'm not on a right rope.

00:02:35.538 --> 00:02:37.274
For beginners, you might
want to take your left toes

00:02:37.274 --> 00:02:39.039
and your left heel and
walk them out a little bit.

00:02:39.039 --> 00:02:41.723
Just give yourself 
a little space.

00:02:41.723 --> 00:02:45.438
Okay. I'm also going to take
my hands, the power of touch,

00:02:46.131 --> 00:02:49.186
♫The power of 
touch...love...touch♫

00:02:49.186 --> 00:02:51.480
Taking my hands to my rib cage,

00:02:51.480 --> 00:02:53.900
I'm going to soften them down.

00:02:53.900 --> 00:02:56.152
And then just sometimes,
I literally take my belly,

00:02:56.152 --> 00:02:59.692
my gut, and just use my hands to

00:02:59.692 --> 00:03:01.476
move it in the right direction.

00:03:01.476 --> 00:03:04.261
This takes time, okay. 
The hips won't square at first.

00:03:04.261 --> 00:03:07.323
They might. But this
takes time, so breathe,

00:03:07.323 --> 00:03:09.151
and don't stop 
paying attention to the

00:03:09.151 --> 00:03:10.374
outer edge of that back foot.

00:03:10.374 --> 00:03:12.559
Pressing into that back heel.

00:03:12.559 --> 00:03:15.208
My whole back leg is
super engaged right now.

00:03:15.208 --> 00:03:16.929
Sinking into my front knee.

00:03:16.929 --> 00:03:19.384
Working from the ground up.
Lifting up. Mula Bandha,

00:03:19.384 --> 00:03:20.394
from the pelvic floor.

00:03:20.394 --> 00:03:22.263
We'll talk about that 
more on another day,

00:03:22.263 --> 00:03:25.665
but I'm lifting and lengthening
up and out of the spine.

00:03:25.665 --> 00:03:29.120
At the same time, 
opposition, right?

00:03:29.120 --> 00:03:31.932
I'm squeezing my shoulder
blades in together and down,

00:03:31.932 --> 00:03:33.269
grounding through 
the back heels,

00:03:33.269 --> 00:03:34.802
sinking into that front leg.

00:03:34.802 --> 00:03:36.938
So as I lift and lengthen
through the crown of the head

00:03:36.938 --> 00:03:38.772
and the heart, 
I'm also grounding.

00:03:38.772 --> 00:03:42.503
Tagging a little 
weight in the elbows

00:03:42.503 --> 00:03:44.612
finding that opposition.

00:03:44.612 --> 00:03:46.551
Starting to build a little
bit of a sweat here,

00:03:46.551 --> 00:03:50.343
as I peel my left hip crease
back, rotate the hips forward.

00:03:50.343 --> 00:03:52.693
I can stay as a 
beginner here in Warrior I

00:03:52.693 --> 00:03:54.990
with hands on the hips, 
no problem.

00:03:54.990 --> 00:03:57.151
Just strengthening the legs.

00:03:57.151 --> 00:03:59.519
The last action point that
I really think is important

00:03:59.519 --> 00:04:01.563
that I'd like to 
share with you is just

00:04:01.563 --> 00:04:04.604
squeezing everything in 
east to west, north to south.

NOTE Paragraph

00:04:04.604 --> 00:04:07.333
Almost as if I were trying to
pull the front edge of my mat

00:04:07.333 --> 00:04:08.970
and the back edge 
of my mat together.

00:04:08.970 --> 00:04:11.907
So I'm really working hard here.

00:04:11.907 --> 00:04:13.800
Building strength 
from the inside out.

00:04:13.800 --> 00:04:15.820
Integrity in my posture.

00:04:15.820 --> 00:04:19.744
To go into the full 
Warrior I, I'll inhale, smile.

00:04:19.744 --> 00:04:21.958
Exhale, 
ground through the heels,

00:04:21.958 --> 00:04:23.854
and then inhale with
the fingertips spread,

00:04:23.854 --> 00:04:28.385
reach forward, up, and back. 
Opening the shoulders.

00:04:28.385 --> 00:04:29.856
We can interlace 
the fingertips here

00:04:29.856 --> 00:04:31.551
or if you're a little bit
tight in the shoulders,

00:04:31.551 --> 00:04:33.436
you're feeling a little bit cramped,

00:04:33.436 --> 00:04:36.309
go flying V. Give yourself
the space that you need.

00:04:36.309 --> 00:04:40.096
Especially in the early
stages of our asana practice.

00:04:40.096 --> 00:04:42.198
You can see I'm getting a
little belly dancer here,

00:04:42.198 --> 00:04:45.203
the point is to find what
feels good, to move around.

00:04:45.203 --> 00:04:46.707
So again we don't 
want to come here and

00:04:46.707 --> 00:04:48.066
be static in a posture.

00:04:48.066 --> 00:04:50.439
That does us no good. 
No benefit.

00:04:50.439 --> 00:04:53.104
We want to breathe. 
We want to create space.

00:04:53.104 --> 00:04:54.388
Keep going through 
our action points.

00:04:54.388 --> 00:04:57.847
Keep sinking into 
that front knee.

00:04:57.847 --> 00:05:00.586
And then we arrive. 
Warrior I.

00:05:00.586 --> 00:05:04.649
In kids yoga, the 
affirmation here we say is,

00:05:04.649 --> 00:05:06.056
"I am bold."

00:05:06.056 --> 00:05:07.871
And it is a bold posture.

00:05:09.143 --> 00:05:10.972
Extending through 
the crown of the head,

00:05:10.972 --> 00:05:12.359
relaxing the shoulders down,

00:05:12.359 --> 00:05:13.904
pressing into my foundation.

00:05:13.904 --> 00:05:16.231
And then seeing if I can
just grow a little bit

00:05:16.231 --> 00:05:18.801
soft in the face here.

00:05:18.801 --> 00:05:22.509
Find that ease as I work hard.
Marrying the ease to the effort.

00:05:24.390 --> 00:05:27.070
Warrior I.

00:05:27.070 --> 00:05:29.021
To come out of the posture,
I can open the shoulders

00:05:29.021 --> 00:05:31.992
by exhaling, sending the
fingertips behind me,

00:05:31.992 --> 00:05:34.934
just nice chest 
opener here. Hello.

00:05:34.934 --> 00:05:36.229
Felt good.

00:05:36.229 --> 00:05:38.322
And then I'll come 
back to Runner's Lunge

00:05:38.322 --> 00:05:40.639
by melting the 
belly to the thigh.

00:05:42.233 --> 00:05:45.292
Fingertips come to the mat.

00:05:45.292 --> 00:05:47.364
And then I can either 
step my back leg up

00:05:47.364 --> 00:05:50.590
by lifting the heel 
up to Forward Fold.

00:05:50.590 --> 00:05:52.930
Ooh, hello.

00:05:52.930 --> 00:05:56.557
Or often, 
just a little sneak peak,

00:05:56.557 --> 00:05:59.082
I'll plant the palms
and often in Hatha yoga,

00:05:59.082 --> 00:06:03.387
I'll from here step it back, 
to Downward Dog,

00:06:03.387 --> 00:06:06.161
which was our video last week.

00:06:06.840 --> 00:06:10.282
Ok, so that was Warrior I 
or Virabhadrasana I,

00:06:10.282 --> 00:06:12.500
in Sanskrit.

00:06:12.500 --> 00:06:15.414
It's the first of the
standing warrior series.

00:06:15.414 --> 00:06:18.166
If it's not easy, that's okay.

00:06:18.166 --> 00:06:20.510
Keep at it. 
Give it a try.

00:06:20.510 --> 00:06:22.566
Practice. Practice is
what's it's all about.

00:06:22.566 --> 00:06:25.943
Practice and all is coming, 
as they say. I love that.

00:06:25.943 --> 00:06:28.999
For more about the
posture and other things

00:06:28.999 --> 00:06:32.341
Yoga With Adriene related,
visit yogaforher.in.

00:06:32.341 --> 00:06:33.816
Subscribe to the channel
if you haven't already.

00:06:33.816 --> 00:06:37.045
Have a happy,
happy most blessed holiday

00:06:37.045 --> 00:06:38.556
and Namaste.

00:06:39.396 --> 00:06:42.716
(upbeat music)