WEBVTT 00:00:00.269 --> 00:00:02.100 what's up everyone welcome to yoga with 00:00:02.100 --> 00:00:04.710 Adriene I'm Adriene and welcome to my 00:00:04.710 --> 00:00:07.170 new yoga room so our first video back in 00:00:07.170 --> 00:00:09.240 the new yoga room or first yoga video 00:00:09.240 --> 00:00:11.250 anyway back in the new yoga room so I 00:00:11.250 --> 00:00:13.620 welcome you help me christen it with 00:00:13.620 --> 00:00:15.750 some yoga basics this month we're kind 00:00:15.750 --> 00:00:16.920 of getting back to basics and today 00:00:16.920 --> 00:00:20.550 we're going to do back pain we're not 00:00:20.550 --> 00:00:21.689 going to do back pain but we're going to 00:00:21.689 --> 00:00:23.279 kind of address back pain and really 00:00:23.279 --> 00:00:26.130 just kind of spend some time on the 00:00:26.130 --> 00:00:27.599 floor remembering that your yoga 00:00:27.599 --> 00:00:30.420 practice has your back welcome to the 00:00:30.420 --> 00:00:31.650 new room it's probably going to change 00:00:31.650 --> 00:00:33.899 my paint it might even move to another 00:00:33.899 --> 00:00:36.920 room who knows but you know I think that 00:00:36.920 --> 00:00:38.969 this practice a particular especially 00:00:38.969 --> 00:00:41.070 since it's for the back and just our 00:00:41.070 --> 00:00:43.469 yoga practice in general is awesome for 00:00:43.469 --> 00:00:46.379 kind of teaching us to find support from 00:00:46.379 --> 00:00:49.050 within and of course to go with the flow 00:00:49.050 --> 00:00:53.510 so let's hop on the mat and get started 00:01:02.930 --> 00:01:05.190 all right my friends so today we're 00:01:05.190 --> 00:01:07.530 going to begin on our backs take your 00:01:07.530 --> 00:01:09.900 time getting there maybe take a full 00:01:09.900 --> 00:01:12.210 body stretch when you land and begin to 00:01:12.210 --> 00:01:18.090 notice your breath as we begin take a 00:01:18.090 --> 00:01:20.280 second to notice some of you have 00:01:20.280 --> 00:01:21.780 probably heard me say this before that 00:01:21.780 --> 00:01:24.900 your yoga mat or your yoga practice your 00:01:24.900 --> 00:01:29.160 yoga has your back literally in this 00:01:29.160 --> 00:01:32.520 moment right bring the hands to your 00:01:32.520 --> 00:01:34.979 ribs bring the feet to the outer edges 00:01:34.979 --> 00:01:36.630 of your mat and then allow the knees to 00:01:36.630 --> 00:01:38.550 fall and but take your time getting here 00:01:38.550 --> 00:01:42.960 no rush then lift your lower back lift 00:01:42.960 --> 00:01:44.850 your pelvis and see if you can just kind 00:01:44.850 --> 00:01:47.940 of tuck the tailbone in maybe reaching 00:01:47.940 --> 00:01:49.229 it up towards the sky so we're just kind 00:01:49.229 --> 00:01:50.670 of lengthening out through the lower 00:01:50.670 --> 00:01:55.500 back basically then we'll draw the 00:01:55.500 --> 00:01:57.780 shoulder blades in and together and down 00:01:57.780 --> 00:01:59.310 so we're just kind of crawling those 00:01:59.310 --> 00:02:01.080 shoulder blades underneath you so that 00:02:01.080 --> 00:02:03.020 we can open up through the chest 00:02:03.020 --> 00:02:06.390 and we soften through the belly kind of 00:02:06.390 --> 00:02:08.070 soften through the bowl the pelvis here 00:02:08.070 --> 00:02:10.258 best you can all these kind of subtle 00:02:10.258 --> 00:02:12.269 body things come with time so if you're 00:02:12.269 --> 00:02:15.150 super new to the yoga practice try not 00:02:15.150 --> 00:02:16.320 to get too caught up on these things 00:02:16.320 --> 00:02:19.019 just settle in and be where you're at 00:02:19.019 --> 00:02:23.970 today of course so the best tip for 00:02:23.970 --> 00:02:26.070 beginners for me or you know like the 00:02:26.070 --> 00:02:31.680 most important yoga basic is to use your 00:02:31.680 --> 00:02:34.709 breath as a barometer so today is going 00:02:34.709 --> 00:02:37.560 to be nice and yummy but as we continue 00:02:37.560 --> 00:02:39.959 on through the yoga basics and you begin 00:02:39.959 --> 00:02:41.970 to amp up your practice stick with your 00:02:41.970 --> 00:02:43.680 breath so that's why today we're going 00:02:43.680 --> 00:02:46.769 to close the eyes and take a moment to 00:02:46.769 --> 00:02:49.829 just notice your breath now this natural 00:02:49.829 --> 00:02:53.540 grass or nothing fancy nothing forced 00:02:53.540 --> 00:02:56.910 see if you can soften through the skin 00:02:56.910 --> 00:02:58.350 of your face so you might be clenching 00:02:58.350 --> 00:02:59.640 your eyebrows right now are the eyes 00:02:59.640 --> 00:03:01.769 maybe clinching in the jaw and just give 00:03:01.769 --> 00:03:07.139 yourself a second to relax and notice 00:03:07.139 --> 00:03:08.620 the natural rhythm 00:03:08.620 --> 00:03:12.930 the natural ebb and flow of your breath 00:03:13.379 --> 00:03:16.629 and perhaps you'll find I tend to find 00:03:16.629 --> 00:03:18.670 that just by noticing my breath I begin 00:03:18.670 --> 00:03:22.840 to play with it maybe extending the 00:03:22.840 --> 00:03:26.819 inhale maybe lengthening the exhale 00:03:26.819 --> 00:03:29.830 noticing if it's a deep breath morning 00:03:29.830 --> 00:03:36.640 or day or night or shallow breath the 00:03:36.640 --> 00:03:37.959 beginning to play with that just a 00:03:37.959 --> 00:03:49.450 little bit a couple of mindful breaths 00:03:49.450 --> 00:03:56.290 here and I always say just a couple of 00:03:56.290 --> 00:04:00.400 mindful breaths can really change what's 00:04:00.400 --> 00:04:04.019 going on in the mind your mental 00:04:04.470 --> 00:04:09.030 capacity can really change your day 00:04:15.000 --> 00:04:17.790 let's take one more deep breath in here 00:04:17.790 --> 00:04:23.690 and one big breath out 00:04:24.320 --> 00:04:27.480 and then we'll slowly begin to heel toe 00:04:27.480 --> 00:04:29.640 heel toe so here's a beginner basic 00:04:29.640 --> 00:04:32.190 thing when you hear that in class we 00:04:32.190 --> 00:04:36.330 mean heel to the earth toes in heels in 00:04:36.330 --> 00:04:39.840 toes in and that's what heel toe heel 00:04:39.840 --> 00:04:43.320 toe means so we heel toe heel toe the 00:04:43.320 --> 00:04:45.180 feet together the more I say it the more 00:04:45.180 --> 00:04:49.290 I'm like so dumb and then we'll scoop 00:04:49.290 --> 00:04:51.270 the knees slowly up towards the heart so 00:04:51.270 --> 00:04:54.420 we're moving nice and slow today that 00:04:54.420 --> 00:04:57.720 way if you are in a moment of back pain 00:04:57.720 --> 00:04:59.640 you're moving mindfully and with ease 00:04:59.640 --> 00:05:01.770 and if not you're just kind of slowing 00:05:01.770 --> 00:05:04.170 things down for a change working on 00:05:04.170 --> 00:05:07.380 preventive care hug the knees into the 00:05:07.380 --> 00:05:09.480 chest nice and slow we scoop the 00:05:09.480 --> 00:05:11.310 tailbone up again lengthening through 00:05:11.310 --> 00:05:14.250 the lower back body and we relax the 00:05:14.250 --> 00:05:16.230 shoulders still crawling the shoulder 00:05:16.230 --> 00:05:18.600 blades underneath so we can open up 00:05:18.600 --> 00:05:21.210 through the chest and the heart cool 00:05:21.210 --> 00:05:23.550 bring the palms to the kneecaps here 00:05:23.550 --> 00:05:26.850 we're just going to draw low circles so 00:05:26.850 --> 00:05:28.620 we get a little massage in the lower 00:05:28.620 --> 00:05:31.830 back body and when you feel comfortable 00:05:31.830 --> 00:05:33.390 go ahead and take your gaze off the 00:05:33.390 --> 00:05:35.040 video you might even close your eyes 00:05:35.040 --> 00:05:37.440 just begin to notice what's going on as 00:05:37.440 --> 00:05:40.919 you massage through the sacrum here and 00:05:40.919 --> 00:05:45.419 then we begin to lay the breath in using 00:05:45.419 --> 00:05:53.370 the breath to inspire the movement and 00:05:53.370 --> 00:05:55.770 using the movement to inspire the breath 00:05:55.770 --> 00:05:59.640 in return take your circle in the 00:05:59.640 --> 00:06:01.050 opposite direction if you haven't 00:06:01.050 --> 00:06:02.340 already maybe you already do in your own 00:06:02.340 --> 00:06:05.929 groove thing you know I like that 00:06:09.470 --> 00:06:12.110 and then we'll draw the knees back to 00:06:12.110 --> 00:06:14.810 Center and we'll use the palms gently on 00:06:14.810 --> 00:06:18.590 the knees to kind of create a like an or 00:06:18.590 --> 00:06:20.360 like motion here so the feet can say 00:06:20.360 --> 00:06:22.820 stay soft it here at first and we're 00:06:22.820 --> 00:06:26.440 just going to draw the knees wide open 00:06:26.440 --> 00:06:30.260 and then in through Center scoop the 00:06:30.260 --> 00:06:36.350 tailbone up and keep going now I wanted 00:06:36.350 --> 00:06:38.180 you to start with the feet soft here 00:06:38.180 --> 00:06:41.000 just you could feel the difference when 00:06:41.000 --> 00:06:44.390 you point the toes or just kind of add 00:06:44.390 --> 00:06:45.950 brightness you might find those yogi 00:06:45.950 --> 00:06:49.580 toes spreading the toes energy and the 00:06:49.580 --> 00:06:51.380 feet notice how when we have energy in 00:06:51.380 --> 00:06:53.000 the feet we can still keep the control 00:06:53.000 --> 00:06:55.760 kind of slow controlled movement but we 00:06:55.760 --> 00:07:00.440 kind of support the stretch sometimes 00:07:00.440 --> 00:07:02.720 teachers refer to hugging the muscle to 00:07:02.720 --> 00:07:03.560 the bones and that's just kind of 00:07:03.560 --> 00:07:06.080 activating everything so that you can 00:07:06.080 --> 00:07:08.480 move with integrity and this is really 00:07:08.480 --> 00:07:13.910 great as you deepen your practice right 00:07:13.910 --> 00:07:16.970 so you may not feel that at first but if 00:07:16.970 --> 00:07:18.470 you've been practicing for a while and 00:07:18.470 --> 00:07:19.940 you're doing this video with me this is 00:07:19.940 --> 00:07:21.590 something that we need to start paying 00:07:21.590 --> 00:07:23.419 attention to kind of activating from the 00:07:23.419 --> 00:07:25.460 crown of the head to the soles of the 00:07:25.460 --> 00:07:31.490 feet to create a full body experience so 00:07:31.490 --> 00:07:33.050 if you're like I have no idea what 00:07:33.050 --> 00:07:34.340 you're talking about just enjoy the 00:07:34.340 --> 00:07:36.500 stretch enjoy your practice keep 00:07:36.500 --> 00:07:40.640 breathing let's do one more big circle 00:07:40.640 --> 00:07:46.400 here awesome and then we're going to 00:07:46.400 --> 00:07:48.380 slowly press the soles of the feet back 00:07:48.380 --> 00:07:51.140 down to the earth and these are going to 00:07:51.140 --> 00:07:53.900 hug in heels in line with the hip points 00:07:53.900 --> 00:07:55.340 so we're definitely paying attention to 00:07:55.340 --> 00:07:58.280 alignment and action in these videos 00:07:58.280 --> 00:08:01.250 this month notice if the kind of the 00:08:01.250 --> 00:08:03.020 shoulders have started to tense up again 00:08:03.020 --> 00:08:04.550 you can crawl the shoulder blades back 00:08:04.550 --> 00:08:06.710 underneath you open up through the chest 00:08:06.710 --> 00:08:09.350 and the heart cool keep the left foot 00:08:09.350 --> 00:08:11.780 down on the earth all four corners of 00:08:11.780 --> 00:08:13.550 your left foot so even here we pay 00:08:13.550 --> 00:08:15.140 attention to foundation not just in 00:08:15.140 --> 00:08:17.300 warrior three or tree pose balancing 00:08:17.300 --> 00:08:20.750 postures even here connectivity as you 00:08:20.750 --> 00:08:22.870 inhale slide your right leg 00:08:22.870 --> 00:08:24.699 all the way up towards the sky maybe you 00:08:24.699 --> 00:08:26.889 straighten that leg here maybe it's a 00:08:26.889 --> 00:08:29.669 little tight no worries be in the moment 00:08:29.669 --> 00:08:33.219 so as we begin to bring focus to the 00:08:33.219 --> 00:08:34.839 right leg the left leg wants to spill 00:08:34.839 --> 00:08:38.080 out so we'll hug the left leg in again 00:08:38.080 --> 00:08:40.779 stay connected to your foundation left 00:08:40.779 --> 00:08:46.810 foot strong back to basics today really 00:08:46.810 --> 00:08:48.970 paying attention to building our 00:08:48.970 --> 00:08:50.800 practice from the ground up really going 00:08:50.800 --> 00:08:53.860 to help so whether we can extend the leg 00:08:53.860 --> 00:08:55.480 or not here you can find a little micro 00:08:55.480 --> 00:08:57.460 movement maybe bending the knee and then 00:08:57.460 --> 00:08:59.380 straightening the leg maybe pointing and 00:08:59.380 --> 00:09:02.589 flexing the toes rotating the ankle this 00:09:02.589 --> 00:09:03.970 is great in general just letting the 00:09:03.970 --> 00:09:05.020 blood flow in the opposite direction 00:09:05.020 --> 00:09:07.270 especially if you tend to be on your 00:09:07.270 --> 00:09:13.029 feet a lot so good then I'll interlace 00:09:13.029 --> 00:09:15.460 the fingertips behind my right thigh if 00:09:15.460 --> 00:09:16.900 you're super tight and you want to pause 00:09:16.900 --> 00:09:19.150 the video to grab like a tie or a towel 00:09:19.150 --> 00:09:21.520 or you're lucky enough to have a yoga 00:09:21.520 --> 00:09:23.770 strap or a one of those like physio 00:09:23.770 --> 00:09:25.630 bands you know you can strap it around 00:09:25.630 --> 00:09:27.459 the ball joint there and then use it 00:09:27.459 --> 00:09:32.500 kind of like a arm extender tailbone 00:09:32.500 --> 00:09:34.779 scoops up lengthening the lower back 00:09:34.779 --> 00:09:36.550 body once again just staying mindful 00:09:36.550 --> 00:09:39.190 there we might just stay here or we 00:09:39.190 --> 00:09:41.800 might inhale in again and on an exhale 00:09:41.800 --> 00:09:45.339 slowly peel the crown of the head up 00:09:45.339 --> 00:09:46.900 towards the sky shoulders are going to 00:09:46.900 --> 00:09:49.630 stay relaxed here my friends tailbone 00:09:49.630 --> 00:09:51.400 scooping up notice how your yoga 00:09:51.400 --> 00:09:54.279 practice has your back here interesting 00:09:54.279 --> 00:09:56.230 sensations right and the foot and the 00:09:56.230 --> 00:09:57.730 sole of the foot right now blood flowing 00:09:57.730 --> 00:09:59.529 in the opposite direction take one more 00:09:59.529 --> 00:10:05.260 breath and then use your exhale to 00:10:05.260 --> 00:10:07.600 slowly melt it down awesome take your 00:10:07.600 --> 00:10:10.029 right ankle cross it on over the top of 00:10:10.029 --> 00:10:12.310 your left thigh and we take a deep 00:10:12.310 --> 00:10:17.410 breath in and a deep breath out awesome 00:10:17.410 --> 00:10:19.029 interlacing behind the left thigh this 00:10:19.029 --> 00:10:20.620 time right hands are going to go through 00:10:20.620 --> 00:10:24.790 the hole and catch the left fingertips 00:10:24.790 --> 00:10:26.709 here then I'm going to bring awareness 00:10:26.709 --> 00:10:28.570 through both feet here so kind of 00:10:28.570 --> 00:10:30.459 flexing really showing the slow of your 00:10:30.459 --> 00:10:33.339 foot off here right shin parallel to the 00:10:33.339 --> 00:10:36.880 ceiling cool if you're new to the 00:10:36.880 --> 00:10:38.019 Justin you're tight you might just stay 00:10:38.019 --> 00:10:39.759 here using your right elbow maybe 00:10:39.759 --> 00:10:43.810 depress the right leg out notice how the 00:10:43.810 --> 00:10:45.399 lower back wants to come up here and 00:10:45.399 --> 00:10:46.720 we're going to keep maintaining that 00:10:46.720 --> 00:10:51.160 length by scooping the tailbone up cool 00:10:51.160 --> 00:10:52.329 go ahead and tuck your chin into your 00:10:52.329 --> 00:10:53.920 chest to lengthen through the back of 00:10:53.920 --> 00:10:57.420 your neck just in case you're stuck here 00:10:58.050 --> 00:11:00.819 and then again you can stay here or we 00:11:00.819 --> 00:11:03.639 might extend the left leg all the way up 00:11:03.639 --> 00:11:08.199 I continue to squeeze that left leg in 00:11:08.199 --> 00:11:14.050 towards our so we're here breathing into 00:11:14.050 --> 00:11:17.980 the outer right hip staying long in the 00:11:17.980 --> 00:11:20.800 lower back body relaxed in the shoulders 00:11:20.800 --> 00:11:22.240 or we're here just kind of adding that 00:11:22.240 --> 00:11:24.490 hamstring stretch finding that sit bone 00:11:24.490 --> 00:11:30.089 to heel connection cool big breath in 00:11:30.089 --> 00:11:33.130 and we use the exhale to slowly release 00:11:33.130 --> 00:11:34.660 nice and slow 00:11:34.660 --> 00:11:38.079 cool unravel right foot comes to the 00:11:38.079 --> 00:11:41.050 ground and we take a big breath in as we 00:11:41.050 --> 00:11:42.850 find all four corners of the right foot 00:11:42.850 --> 00:11:49.449 and lift the left foot up high so if 00:11:49.449 --> 00:11:51.430 you're an experienced yogi you know you 00:11:51.430 --> 00:11:53.290 you might want to kind of blow through 00:11:53.290 --> 00:11:54.670 this you're kind of like oh I need 00:11:54.670 --> 00:11:56.680 faster tempo so I encourage you if 00:11:56.680 --> 00:11:58.120 you're feeling frustrated to just kind 00:11:58.120 --> 00:11:59.829 of slow it down chill it out with me and 00:11:59.829 --> 00:12:02.380 feel your yoga mat rise up to support 00:12:02.380 --> 00:12:04.540 your back body if you're new to the 00:12:04.540 --> 00:12:06.310 practice and this feels super foreign to 00:12:06.310 --> 00:12:09.189 you notice that embraced that to just 00:12:09.189 --> 00:12:11.769 take note because in a month you're 00:12:11.769 --> 00:12:13.300 going to want to remember you know where 00:12:13.300 --> 00:12:15.160 you begin and how much you've evolved in 00:12:15.160 --> 00:12:20.910 grown so but don't take my word for it 00:12:20.910 --> 00:12:22.509 okay here we go 00:12:22.509 --> 00:12:24.250 so whether that leg is straight or not 00:12:24.250 --> 00:12:26.110 you might begin to find a little micro 00:12:26.110 --> 00:12:29.949 movement man I stubbed my toe big time 00:12:29.949 --> 00:12:37.480 it looks black and blue classy and I'll 00:12:37.480 --> 00:12:39.430 interlace the fingertips behind the left 00:12:39.430 --> 00:12:41.319 thigh this time again I'm maintaining a 00:12:41.319 --> 00:12:44.939 nice strong foundation in my right foot 00:12:44.939 --> 00:12:47.199 expanding my awareness scoop your 00:12:47.199 --> 00:12:48.730 tailbone up lengthen through the 00:12:48.730 --> 00:12:57.399 lower back body keep breathing and then 00:12:57.399 --> 00:12:59.980 I can stay here inhale in or I might 00:12:59.980 --> 00:13:04.899 exhale slowly peel the nose up shoulders 00:13:04.899 --> 00:13:08.680 stay relaxed shouldn't be any pain here 00:13:08.680 --> 00:13:11.470 so keep a nice spaciousness between your 00:13:11.470 --> 00:13:12.519 chin and your chest 00:13:12.519 --> 00:13:14.800 definitely activating the abdominals 00:13:14.800 --> 00:13:20.110 here perfect and important for back body 00:13:20.110 --> 00:13:24.880 strength big breath in use your exhale 00:13:24.880 --> 00:13:28.360 to release awesome we're going to take 00:13:28.360 --> 00:13:32.230 that left ankle over to the top of the 00:13:32.230 --> 00:13:34.779 right thigh and we just notice what's 00:13:34.779 --> 00:13:36.790 going on slowing it down nice and easy 00:13:36.790 --> 00:13:42.180 so if your pelvis wants to twerking in 00:13:42.180 --> 00:13:43.510 twerk 00:13:43.510 --> 00:13:50.199 I meant torque but twerk - you know Yoga 00:13:50.199 --> 00:13:51.490 is great because we're kind of 00:13:51.490 --> 00:13:54.579 challenging the body's natural kind of 00:13:54.579 --> 00:13:56.050 habits that we create when we sit at a 00:13:56.050 --> 00:13:58.269 desk or you know sleep on our sides all 00:13:58.269 --> 00:14:00.250 this stuff body history so just notice 00:14:00.250 --> 00:14:03.760 and then we'll interlace behind the 00:14:03.760 --> 00:14:05.350 right thigh lifting the right chin 00:14:05.350 --> 00:14:07.089 parallel to the ceiling and we find our 00:14:07.089 --> 00:14:10.180 stretch here so you can play with how 00:14:10.180 --> 00:14:12.040 much you squeeze for most just kind of 00:14:12.040 --> 00:14:14.589 coming into the shape is enough 00:14:14.589 --> 00:14:16.810 maybe pressing the left elbow into the 00:14:16.810 --> 00:14:18.810 left inner thigh if that works for you 00:14:18.810 --> 00:14:21.430 keeping the chest nice and open guys and 00:14:21.430 --> 00:14:22.959 making sure we haven't grown really 00:14:22.959 --> 00:14:24.550 tense in the shoulders so let's keep 00:14:24.550 --> 00:14:26.199 relaxing through the shoulders and the 00:14:26.199 --> 00:14:28.229 neck 00:14:28.949 --> 00:14:31.060 we have a little energy a little 00:14:31.060 --> 00:14:32.589 brightness connecting through both feet 00:14:32.589 --> 00:14:35.170 you might take a deep breath in here and 00:14:35.170 --> 00:14:39.339 just stay here or you might take a deep 00:14:39.339 --> 00:14:41.139 breath in and begin to extend that right 00:14:41.139 --> 00:14:43.980 leg all the way up 00:14:50.600 --> 00:14:53.930 find your breath nice long smooth deep 00:14:53.930 --> 00:15:04.730 breaths on an exhale gently release both 00:15:04.730 --> 00:15:07.340 feet come to the mat inhale reach the 00:15:07.340 --> 00:15:13.070 arms up and overhead exhale slowly hug 00:15:13.070 --> 00:15:16.090 your knees into your chest one more time 00:15:16.090 --> 00:15:18.860 this time you can rock a little back and 00:15:18.860 --> 00:15:20.780 forth find what feels good and then 00:15:20.780 --> 00:15:23.360 whenever you're ready we're going to 00:15:23.360 --> 00:15:24.650 bring the hands to the backs of the 00:15:24.650 --> 00:15:26.870 thighs and begin to rock it up so this 00:15:26.870 --> 00:15:29.080 is great little massage for the spine 00:15:29.080 --> 00:15:31.610 connecting to little playful energy here 00:15:31.610 --> 00:15:36.370 maybe Rock once twice three times a lady 00:15:36.370 --> 00:15:40.000 or man and we'll come to all fours 00:15:40.000 --> 00:15:42.350 nice and slow take your time getting 00:15:42.350 --> 00:15:45.310 there no need to rush 00:15:49.639 --> 00:15:52.380 so we'll stack the hips right over the 00:15:52.380 --> 00:15:55.500 kneecaps really paying attention to the 00:15:55.500 --> 00:15:57.860 tops of the feet here getting a stretch 00:15:57.860 --> 00:16:00.360 notice if the toes come in or come out 00:16:00.360 --> 00:16:01.620 we're going to draw them right in line 00:16:01.620 --> 00:16:05.220 with the knees ankles in line then bring 00:16:05.220 --> 00:16:08.430 your awareness to your wrists right 00:16:08.430 --> 00:16:10.920 underneath the shoulders spread your 00:16:10.920 --> 00:16:12.720 palms super wide like starfish and then 00:16:12.720 --> 00:16:14.370 press away from your yoga mat coming 00:16:14.370 --> 00:16:18.269 into tabletop position take a deep 00:16:18.269 --> 00:16:22.009 breath in and a long breath out 00:16:22.009 --> 00:16:24.149 find extension through the crown of the 00:16:24.149 --> 00:16:25.949 head so if your spine is kind of coming 00:16:25.949 --> 00:16:27.509 down here see if you can bring your gaze 00:16:27.509 --> 00:16:29.339 straight down and lengthen through the 00:16:29.339 --> 00:16:34.160 neck cool big breath in big breath out 00:16:34.160 --> 00:16:37.079 and on your next inhale let's begin to 00:16:37.079 --> 00:16:38.910 drop the belly and open the heart 00:16:38.910 --> 00:16:41.699 towards the front tailbone reaches up 00:16:41.699 --> 00:16:46.139 towards the sky on an exhale start with 00:16:46.139 --> 00:16:48.540 the tail begin to curl it under tuck it 00:16:48.540 --> 00:16:52.319 in we crawl up through the spine nice 00:16:52.319 --> 00:16:54.060 and slow today so resist the urge to 00:16:54.060 --> 00:16:55.740 rush I do it all the time too we're so 00:16:55.740 --> 00:16:57.750 used to kind of moving in a hurried and 00:16:57.750 --> 00:17:00.389 rushed away so unhurried and unrushed 00:17:00.389 --> 00:17:01.980 here as you draw your chin to your chest 00:17:01.980 --> 00:17:07.280 navel up and press into your yoga mat 00:17:08.540 --> 00:17:11.099 now some keep it going in your own time 00:17:11.099 --> 00:17:13.439 with the rhythm of your breath we inhale 00:17:13.439 --> 00:17:15.689 reach the tailbone up towards the sky 00:17:15.689 --> 00:17:18.119 stretch to the front body lots of space 00:17:18.119 --> 00:17:22.199 and the spine nice and slow and on your 00:17:22.199 --> 00:17:23.429 exhale doesn't matter if you're in 00:17:23.429 --> 00:17:24.540 rhythm with me you can move with your 00:17:24.540 --> 00:17:26.280 breath we'll begin to curl the tailbone 00:17:26.280 --> 00:17:31.169 under rounding through the spine take a 00:17:31.169 --> 00:17:32.820 couple more on your own see if you can 00:17:32.820 --> 00:17:35.870 connect to the sound of your breath 00:18:08.160 --> 00:18:11.430 finish it up 00:18:14.000 --> 00:18:16.649 awesome then come back to tabletop 00:18:16.649 --> 00:18:20.580 position curl the toes under walk the 00:18:20.580 --> 00:18:23.700 palms out just a hair and then with the 00:18:23.700 --> 00:18:25.799 knees bent we're going to lift the hips 00:18:25.799 --> 00:18:28.889 up to downward facing dog again knees 00:18:28.889 --> 00:18:31.320 stay bent here's lots of love for the 00:18:31.320 --> 00:18:33.029 back as we press away from your yoga mat 00:18:33.029 --> 00:18:35.010 draw the shoulders away from the ears 00:18:35.010 --> 00:18:39.120 knees bent generously melt your belly 00:18:39.120 --> 00:18:41.070 and your lower ribcage to the tops of 00:18:41.070 --> 00:18:42.990 your thighs melt your heart towards the 00:18:42.990 --> 00:18:45.149 back edge of your yoga mat take a deep 00:18:45.149 --> 00:18:46.559 breath in the deepest breath you've 00:18:46.559 --> 00:18:49.860 taken in all day and then on an exhale 00:18:49.860 --> 00:18:50.909 would be interest rating through the 00:18:50.909 --> 00:18:53.880 left leg right knee stays bent inhale 00:18:53.880 --> 00:18:57.360 bend both knees exhale straighten 00:18:57.360 --> 00:19:00.600 through the right leg so we're obviously 00:19:00.600 --> 00:19:02.610 just peddling it out here inhale to 00:19:02.610 --> 00:19:06.860 Center exhale left heel drops down 00:19:06.860 --> 00:19:09.080 inhale to Center 00:19:09.080 --> 00:19:12.690 right heel drops down one more time on 00:19:12.690 --> 00:19:14.639 each side inhale to Center shoulders 00:19:14.639 --> 00:19:17.220 draw away from the ears exhale left heel 00:19:17.220 --> 00:19:18.990 reaches doesn't even matter if it comes 00:19:18.990 --> 00:19:22.080 anywhere close to the yoga mat inhale to 00:19:22.080 --> 00:19:25.039 Center and right leg extends 00:19:25.039 --> 00:19:27.899 awesome slowly lower to the knees knees 00:19:27.899 --> 00:19:30.240 come together we come on to the tops of 00:19:30.240 --> 00:19:32.700 the feet we rotate the wrists shake it 00:19:32.700 --> 00:19:34.580 out if you need to and then we come into 00:19:34.580 --> 00:19:38.039 Bowl asana so really mindful Child's 00:19:38.039 --> 00:19:40.799 Pose today knees are together so big 00:19:40.799 --> 00:19:41.970 toes are together we're going to allow 00:19:41.970 --> 00:19:44.360 the shoulders to round forward and 00:19:44.360 --> 00:19:46.980 releasing slowly the head to the mat now 00:19:46.980 --> 00:19:49.409 if this is not jiving with you some 00:19:49.409 --> 00:19:51.929 options are to use a little blanket 00:19:51.929 --> 00:19:53.429 between the knees if that's hurting you 00:19:53.429 --> 00:19:55.889 can also lift the earth up to you with a 00:19:55.889 --> 00:20:01.110 block or pillow for the head if this is 00:20:01.110 --> 00:20:02.340 not a comfortable position for you 00:20:02.340 --> 00:20:05.340 because of your torso then you can take 00:20:05.340 --> 00:20:07.799 the knees wide and practice in an 00:20:07.799 --> 00:20:11.309 extended Child's Pose here okay but give 00:20:11.309 --> 00:20:14.870 it give the lesson on a try and 00:20:14.870 --> 00:20:18.169 ultimately listen to your body write a 00:20:18.169 --> 00:20:22.850 couple breaths here nice and slow 00:20:28.080 --> 00:20:31.870 inhale fill your back with air so see if 00:20:31.870 --> 00:20:33.879 you can feel the skin of your back body 00:20:33.879 --> 00:20:38.350 stretch as you inhale in and then on 00:20:38.350 --> 00:20:40.620 your exhale imagine the weight of your 00:20:40.620 --> 00:20:44.500 buttocks your hips kind of dropping down 00:20:44.500 --> 00:20:46.450 melting down to kiss the soles of your 00:20:46.450 --> 00:20:49.509 feet as you breathe out so there's a lot 00:20:49.509 --> 00:20:51.309 of stuff we can do in these beautiful 00:20:51.309 --> 00:20:55.408 simple restorative poses 00:20:59.679 --> 00:21:01.600 close your eyes for one more breath 00:21:01.600 --> 00:21:11.200 cycle you got it awesome then we'll 00:21:11.200 --> 00:21:13.299 slowly draw the palms back up come to 00:21:13.299 --> 00:21:18.340 all fours come back to your tabletop 00:21:18.340 --> 00:21:20.350 position doing awesome everyone just a 00:21:20.350 --> 00:21:22.570 couple more poses and then we're done so 00:21:22.570 --> 00:21:24.549 stick with the mindfulness here we're 00:21:24.549 --> 00:21:27.370 just going to shake the shift not shake 00:21:27.370 --> 00:21:30.640 shake shift the hips to the right and 00:21:30.640 --> 00:21:32.110 send the crown of the head to the left 00:21:32.110 --> 00:21:33.880 just nice side body stretch here big 00:21:33.880 --> 00:21:37.029 breath and then through Center opposite 00:21:37.029 --> 00:21:39.610 side hips shift to the left crown of the 00:21:39.610 --> 00:21:43.779 head to the right stretch and then back 00:21:43.779 --> 00:21:44.409 to Center 00:21:44.409 --> 00:21:46.510 awesome extend the right leg out here 00:21:46.510 --> 00:21:49.480 big breath in on your exhale we're 00:21:49.480 --> 00:21:51.460 slowly drawing the right knee all the 00:21:51.460 --> 00:21:53.200 way up in for a one-legged pigeon so you 00:21:53.200 --> 00:21:54.789 might need to walk your palms out here 00:21:54.789 --> 00:21:57.940 and then slowly we hike that right leg 00:21:57.940 --> 00:22:00.700 up slide the left leg back we have a 00:22:00.700 --> 00:22:02.710 foundational video for this so you can 00:22:02.710 --> 00:22:05.409 check it out and then we're just going 00:22:05.409 --> 00:22:07.539 to play with how close or how far the 00:22:07.539 --> 00:22:09.580 right heel is so listen to your body 00:22:09.580 --> 00:22:11.320 move nice and slow as if you're moving 00:22:11.320 --> 00:22:13.419 through water here connect to your 00:22:13.419 --> 00:22:15.370 breath press into your fingertips big 00:22:15.370 --> 00:22:17.289 breath in as you inhale see if you can 00:22:17.289 --> 00:22:19.450 find space through the front body so it 00:22:19.450 --> 00:22:21.909 might look like this it might not just 00:22:21.909 --> 00:22:25.830 be in the moment with your breath and 00:22:25.830 --> 00:22:28.779 then Yogi's choice you can stay lifted 00:22:28.779 --> 00:22:31.270 here or you can begin to melt it over 00:22:31.270 --> 00:22:33.700 for a couple breaths pulling gently back 00:22:33.700 --> 00:22:35.409 on the right hip crease staying active 00:22:35.409 --> 00:22:37.000 in the feet as we've mentioned all 00:22:37.000 --> 00:22:39.220 through this practice and then finding 00:22:39.220 --> 00:22:40.330 your bliss here for just a couple 00:22:40.330 --> 00:22:42.689 breaths 00:22:54.450 --> 00:22:56.790 use the palms to gently walk yourself 00:22:56.790 --> 00:22:59.010 back up and if you're already up we'll 00:22:59.010 --> 00:23:02.400 slowly begin to curl the left toes under 00:23:02.400 --> 00:23:04.410 and come back to all fours nice and slow 00:23:04.410 --> 00:23:05.820 though again imagine moving through 00:23:05.820 --> 00:23:08.940 water just kind of honor your body cool 00:23:08.940 --> 00:23:12.000 inhale extend the left leg out and the 00:23:12.000 --> 00:23:13.470 same thing on the other side walking the 00:23:13.470 --> 00:23:15.930 palms forward if you need to and we find 00:23:15.930 --> 00:23:20.060 it here nice and slow 00:23:20.510 --> 00:23:23.010 playing with how close or how far your 00:23:23.010 --> 00:23:28.860 left heel is here I encourage you to 00:23:28.860 --> 00:23:30.750 loop the shoulders maybe find a gentle 00:23:30.750 --> 00:23:34.020 lift in the heart wherever you are and 00:23:34.020 --> 00:23:36.750 then maybe we experiment with coming 00:23:36.750 --> 00:23:39.900 forward maybe not 00:23:39.900 --> 00:23:41.760 couple breaths here go ahead and close 00:23:41.760 --> 00:23:43.380 your eyes or just draw your attention 00:23:43.380 --> 00:23:46.050 inward notice what's going on feel the 00:23:46.050 --> 00:23:48.180 whole body connected so we're going for 00:23:48.180 --> 00:23:49.710 a hundred and ten percent full-body 00:23:49.710 --> 00:23:54.770 experience here just do your best 00:24:08.530 --> 00:24:11.630 and gently using the palms to press back 00:24:11.630 --> 00:24:14.690 up this time we're going to go ahead and 00:24:14.690 --> 00:24:16.580 shift our weight onto our left hip and 00:24:16.580 --> 00:24:19.210 swing the right leg all the way around 00:24:19.210 --> 00:24:22.340 go ahead and extend the legs out long 00:24:22.340 --> 00:24:27.200 coming to stiff post as hilarious stiff 00:24:27.200 --> 00:24:29.120 pose I meant staff pose but I'm feeling 00:24:29.120 --> 00:24:32.390 kind of stiff so it's good to be back go 00:24:32.390 --> 00:24:33.590 to take the fleshy part of the buttocks 00:24:33.590 --> 00:24:35.540 aside if it feels right you can press 00:24:35.540 --> 00:24:37.880 into the heels feet can be flushed 00:24:37.880 --> 00:24:40.460 together or hip width apart tops of the 00:24:40.460 --> 00:24:42.620 thigh bones drawl down we bring the 00:24:42.620 --> 00:24:44.810 palms behind us or the fingertips lifted 00:24:44.810 --> 00:24:46.310 and we just stand up nice and tall 00:24:46.310 --> 00:24:47.210 through the spine 00:24:47.210 --> 00:24:49.940 so crown of the head lifts lower belly 00:24:49.940 --> 00:24:51.740 draws in maybe you're familiar with 00:24:51.740 --> 00:24:55.610 odeon Abunda this idea of drawing the 00:24:55.610 --> 00:24:57.770 navel lock in and up so it kind of 00:24:57.770 --> 00:25:00.680 cultivates an energy here a lifting if 00:25:00.680 --> 00:25:03.740 you will one more breath it's hard work 00:25:03.740 --> 00:25:10.850 press into the heels and exhale on your 00:25:10.850 --> 00:25:12.350 next inhale reach the fingertips up 00:25:12.350 --> 00:25:14.210 towards the sky reach reach reach and 00:25:14.210 --> 00:25:16.280 then exhale bend the knees soften 00:25:16.280 --> 00:25:18.110 through the knees and take it forward 00:25:18.110 --> 00:25:20.570 tops of the thighs in the belly become 00:25:20.570 --> 00:25:23.120 one so bend your knees as generously as 00:25:23.120 --> 00:25:27.320 you need to here then go ahead and allow 00:25:27.320 --> 00:25:30.909 the weight of the head to relax over 00:25:33.490 --> 00:25:35.960 breathing from the tip of the tailbone 00:25:35.960 --> 00:25:38.330 all the way to the crown of the head and 00:25:38.330 --> 00:25:39.710 for like what the heck does that mean 00:25:39.710 --> 00:25:42.440 just maybe close your eyes and imagine a 00:25:42.440 --> 00:25:44.150 line from the crown of your head to the 00:25:44.150 --> 00:25:46.070 tip of your tailbone and breathe deeply 00:25:46.070 --> 00:25:48.320 as you relax your shoulders each exhale 00:25:48.320 --> 00:25:51.129 relaxing the shoulders 00:25:53.780 --> 00:25:55.950 you can play with straightening the legs 00:25:55.950 --> 00:25:58.520 here of course 00:26:12.170 --> 00:26:14.580 already take one more deep breath in 00:26:14.580 --> 00:26:19.430 here and then use your exhale to unravel 00:26:19.430 --> 00:26:25.290 and release back up awesome go ahead and 00:26:25.290 --> 00:26:27.150 send your seat towards the front edge of 00:26:27.150 --> 00:26:28.770 your mat so that you can bring the hands 00:26:28.770 --> 00:26:31.410 behind the thighs and slowly roll it 00:26:31.410 --> 00:26:33.930 down so nice and slow best you can there 00:26:33.930 --> 00:26:36.930 will be that breaking point oh and then 00:26:36.930 --> 00:26:39.090 we continue the journey down awesome 00:26:39.090 --> 00:26:41.130 we're going to end today's practice with 00:26:41.130 --> 00:26:43.290 a reclined twist again feel the earth 00:26:43.290 --> 00:26:45.720 rising up to support your spine feel 00:26:45.720 --> 00:26:49.050 your yoga practice your yoga mat having 00:26:49.050 --> 00:26:50.610 your back in this moment feel that 00:26:50.610 --> 00:26:53.400 support hug the knees into the chest 00:26:53.400 --> 00:26:55.440 then we'll send the fingertips out left 00:26:55.440 --> 00:26:57.330 to right Texas teen I'll just take a 00:26:57.330 --> 00:26:59.250 couple breaths here to close your eyes 00:26:59.250 --> 00:27:00.690 and just notice what's going on in the 00:27:00.690 --> 00:27:03.690 shoulders find your foundation here that 00:27:03.690 --> 00:27:05.100 which is touching the earth so really 00:27:05.100 --> 00:27:09.560 ground down through all ten knuckles 00:27:09.560 --> 00:27:14.370 spread the fingertips out wide then 00:27:14.370 --> 00:27:16.040 we'll inhale scoop the tailbone up 00:27:16.040 --> 00:27:17.820 lengthen through the lower back body 00:27:17.820 --> 00:27:21.090 once again and then we'll either melt 00:27:21.090 --> 00:27:23.580 the knees over towards the left here or 00:27:23.580 --> 00:27:25.380 you can experiment with shifting your 00:27:25.380 --> 00:27:27.060 hips to the right first just to give 00:27:27.060 --> 00:27:29.100 yourself a little more space so if 00:27:29.100 --> 00:27:30.120 you're new to the practice you might 00:27:30.120 --> 00:27:32.070 shift your hips to the right first and 00:27:32.070 --> 00:27:35.430 then melt your knees to the left or if 00:27:35.430 --> 00:27:36.720 you've been practicing well and you know 00:27:36.720 --> 00:27:38.070 that you just like to take it from the 00:27:38.070 --> 00:27:43.860 center but go ahead and release other 00:27:43.860 --> 00:27:46.350 options put a pillow or a block between 00:27:46.350 --> 00:27:49.020 the legs or maybe underneath to stack 00:27:49.020 --> 00:27:50.730 we're going to be here for a couple 00:27:50.730 --> 00:27:52.710 breaths maybe you turn onto your right 00:27:52.710 --> 00:27:54.960 ear and everyone breathe into your belly 00:27:54.960 --> 00:27:58.170 as you breathe in and use your exhale to 00:27:58.170 --> 00:28:00.510 ground gentle energy down through that 00:28:00.510 --> 00:28:01.980 right shoulder eventually we'll be able 00:28:01.980 --> 00:28:04.610 to connect 00:28:08.480 --> 00:28:11.090 if you feel any sharpness any pull 00:28:11.090 --> 00:28:12.440 anything that doesn't feel good 00:28:12.440 --> 00:28:14.930 back off maybe try lowering knees a 00:28:14.930 --> 00:28:16.010 little bit here 00:28:16.010 --> 00:28:18.500 another option to just engage more is to 00:28:18.500 --> 00:28:24.020 extend the right leg out long we have a 00:28:24.020 --> 00:28:26.000 foundations of yoga for this pose to 00:28:26.000 --> 00:28:28.790 that super yummy check it out big breath 00:28:28.790 --> 00:28:32.720 in use the exhale to melt back to Center 00:28:32.720 --> 00:28:35.750 we're gonna go wide leg here teeter 00:28:35.750 --> 00:28:37.550 totter a couple times left to right and 00:28:37.550 --> 00:28:38.570 then when you're ready we'll take it to 00:28:38.570 --> 00:28:40.760 the other side either melting the knees 00:28:40.760 --> 00:28:43.130 right on to the right or taking a second 00:28:43.130 --> 00:28:45.320 to shift the hips over towards the left 00:28:45.320 --> 00:28:47.900 and then on over to the right side of 00:28:47.900 --> 00:28:53.750 your room find what feels good here so I 00:28:53.750 --> 00:28:55.370 like to offer a lot of options but 00:28:55.370 --> 00:28:57.500 really it's just you kind of staying 00:28:57.500 --> 00:29:04.030 curious in each posture breathe enjoy 00:29:16.440 --> 00:29:19.300 on an exhale whenever you're ready come 00:29:19.300 --> 00:29:22.530 back raveling back to centre 00:29:22.530 --> 00:29:24.970 you can bring the hands to the backs of 00:29:24.970 --> 00:29:26.860 the thighs here and rock and roll up to 00:29:26.860 --> 00:29:28.240 a comfortable cross-legged position 00:29:28.240 --> 00:29:30.160 maybe heading into a little meditation 00:29:30.160 --> 00:29:31.710 or just a moment of stillness there 00:29:31.710 --> 00:29:35.170 otherwise you can join me in kind of 00:29:35.170 --> 00:29:37.390 inching out on your yoga mat taking some 00:29:37.390 --> 00:29:39.790 space extending the legs out long and 00:29:39.790 --> 00:29:42.340 just noticing how the back feels if you 00:29:42.340 --> 00:29:46.180 do this coming into a shavasan if the 00:29:46.180 --> 00:29:47.620 back is troubling you and that's why you 00:29:47.620 --> 00:29:49.150 sought out this video maybe you're kind 00:29:49.150 --> 00:29:52.090 of in that kind of immediate acute pain 00:29:52.090 --> 00:29:54.190 phase then you might want to return to 00:29:54.190 --> 00:29:56.700 where we started feet as wide as the mat 00:29:56.700 --> 00:30:01.050 knees together lower back length 00:30:01.050 --> 00:30:03.370 lengthened nice and long so we have 00:30:03.370 --> 00:30:08.110 options here or here awesome work my 00:30:08.110 --> 00:30:09.970 friends tuck your chin to your chest 00:30:09.970 --> 00:30:11.830 lengthen through the neck open your 00:30:11.830 --> 00:30:13.929 heart open your chest open your mind let 00:30:13.929 --> 00:30:15.790 the nutrients of your practice begin to 00:30:15.790 --> 00:30:18.610 settle in as much time as will allow 00:30:18.610 --> 00:30:20.650 spend some moments here you know just in 00:30:20.650 --> 00:30:22.720 shavasana letting the nutrients of your 00:30:22.720 --> 00:30:25.030 practice again settle in seep in and 00:30:25.030 --> 00:30:30.010 letting your energy kind of ground it's 00:30:30.010 --> 00:30:31.780 so nice that we take this time to kind 00:30:31.780 --> 00:30:34.030 of roll around on the earth feel again 00:30:34.030 --> 00:30:37.360 your yoga has your back find support and 00:30:37.360 --> 00:30:39.490 really work from the inside out to heal 00:30:39.490 --> 00:30:43.270 your body and heal your life thank you 00:30:43.270 --> 00:30:44.620 so much for sharing your time in your 00:30:44.620 --> 00:30:46.510 practice with me I wish you a beautiful 00:30:46.510 --> 00:30:49.480 rest of your of your day and I hope that 00:30:49.480 --> 00:30:53.400 you find a pain-free back take good care 00:30:53.400 --> 00:30:56.400 namaste 00:31:10.460 --> 00:31:13.460 there