WEBVTT

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hey everyone welcome to yoga with

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Adriene I am Adriene and today we have a

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great practice yoga for beginners this

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is a wonderful practice if you are

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wanting to get into yoga or your

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returning to the mat today we're gonna

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focus on foundation as a way to grow

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flexibility and create space in the body

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so if you liked this video and you have

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a good experience or you want to return

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to the video you can click the Add to

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tab below and add it to your favorites

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so you can find it easy and return to

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the practice and see how the body

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changes and how the practice evolves but

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for now hop into something company and

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let's do foundation and flexibility

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[Music]

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all right so we're going to begin in a

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cross-legged position you can take a

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blanket or a pillow fold it up and sit

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up so you can sit up nice and tall if

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you have it if you don't don't worry

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about it just take a second to kind of

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ground down through the sit bones

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whatever that means to you and roll up

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through the spine so you might drop your

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chin to your chest and you might take a

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nice conscious mindful moment maybe this

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is the first conscious mindful moment

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like this of the day to roll up through

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the staircase of the spine maybe loop

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the shoulders forward up and back and

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then find some space that's the goal of

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today is to find create space in the

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body so we'll just sit up nice and tall

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here you can close your eyes take a

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moment to just trust yourself not

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looking at the video as we sit up nice

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and tall and take a nice deep breath in

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and find a nice long exhale out

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again trust yourself here you can close

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your eyes and just listen to the sound

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of my voice here as we sit up nice and

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tall lengthening through the crown

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grounding down through the sit bones

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softening or relaxing the jaw here just

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noticing if you're clenching there or

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anywhere softening and relaxing I'm

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deepening the breath

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see if you can give yourself permission

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to just be in the moment this is easier

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said than done

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I understand and acknowledge that so

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just give yourself permission to be you

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in the moment be with this video know

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that the to-do list and then doing and

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the tasks that are on our list will

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definitely still be there when we are

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done with our video when we're done with

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this practice a couple more moments here

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just noticing the breath and again

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giving yourself permission to just be in

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the moment to be on the mat to take this

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time for yourself and you can keep the

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eyes closed here as we draw the chin to

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the chest and we're just going to check

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in with the neck so drawing a couple

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circles with the nose and then reversing

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the circle you might notice a little

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soundtrack of crunchiness back and forth

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as you rock the head and we're just kind

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of setting the tone creating a

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vocabulary for our practice today which

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is going to be fine what feels good

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listen to your body and make the most of

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each breath each moment so that when you

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step off the mat and into the rest of

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your day into the art of doing and the

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to-do lists and the tasks you feel a

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little bit more at ease a little bit

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more spacious at peace all right couple

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more breaths here and then we'll bring

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the head back to Center and draw the

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shoulders up towards the ear lobes take

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a deep breath in and on the exhale draw

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them down and away

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two more just like that inhale shoulders

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lift up squeeze squeeze squeeze and on

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an exhale drawing the shoulders down and

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away one more we inhale draw the

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shoulders up to the ears and exhale

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while drawing the shoulder blades in

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together and down the back

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awesome draw your palms together at your

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heart take a deep breath in exhale open

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your mouth let it go inhale lift the

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sternum to the thumbs exhale out through

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the mouth one more just like that as if

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you were fogging up a window deep

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breaths then exhale let it go

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awesome releasing the fingertips gently

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to your sides we're gonna plant the left

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palm inhale reach the right fingertips

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up and over poles here for a couple

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breaths finding a nice a space spacious

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stretch in the side body not clinching

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anywhere but keeping that space between

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the left ear and the left shoulder then

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inhale smile an exhale swiftly move back

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through Center and we'll take it to the

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other side think up and over again space

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as we press into the sit bones find

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length in the neck so we're not holding

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here we're not clenching but again

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setting the tone of our practice and

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perhaps for the rest of our day to find

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what feels good to move how you see fit

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and to really connect the body to the

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breath great inhale in smile follow your

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breath back to Center and we're going to

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spread the fingertips super super wide

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and dive forward onto all fours if

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you're sitting on a blankie or a pillow

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you can now move it to the side and

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we'll come to all fours for a little

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cat-cow and just remember the foundation

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is that which is touching the mat or the

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earth so we're gonna pay attention our

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foundation here right away press into

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the tops of the feet pressing little

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palms and press the earth away now just

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take a second here to rock front

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back just notice when you kind of begin

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to get tired and collapse and keep

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pressing the earth away again paying

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attention to our foundation here and

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then when you feel satisfied release the

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floodgates open and we'll begin a little

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cat-cow so inhaling heart radiates

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forward belly drops we feel the stretch

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you can move a little bit in the neck in

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the tail again kind of setting the tone

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for our practice that we are going to

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find organic movement here and not be so

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rigid stuck no rules take a deep breath

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in here and then on an exhale rather

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than just swam creating this rainbow

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shape or this end shape start at your

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table and see if you can crawl up the

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spine slowly again just connecting to

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the sensations and then we can find a

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little rock front and back here if that

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feels good all right let's continue

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inhaling looping the shoulders trip

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dropping the belly got a little Zen out

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there opening the heart towards the

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front edge of the mat and then exhale

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pay attention to your foundation as we

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move here maybe check in with the knees

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the tops of the feet press into the

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knuckles inhale finding a little breath

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and movement seeker necessity then

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exhale navel draws up and we stretch the

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back cool one more in your own time

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awesome then we'll come back to tabletop

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position we're going to bring the two

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big toes together and bring the knees as

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wide as the moon great inhale loop the

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shoulders heart radiates forward and

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exhale send it back extended Child's

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Pose feel the legs stretch here for it

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comes to the mat breathe

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on your exhale you might allow the

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weight of the heart to melt down towards

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the Earth

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and again just pay attention to your

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foundation even here that which is

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touching the earth then on your next

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breath in draw a line with your nose

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look forward we're going to shift our

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weight forward just as we did before cat

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cow variation here but pressing up and

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out of the foundation so we're not just

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collapsing in here but we're pressing up

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out of the earth again learning how to

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use their foundation to support to gain

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more flexibility and space in the body

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take a deep breath in follow your breath

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your exhale as you round it back again

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to that extended Child's Pose

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then inhale heart scoops forward we

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breathe in and exhale send it back one

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more just like that we inhale pressing

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all technicals the palms are gonna want

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to get tired here they probably are

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already so just keep a nice awareness on

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the foundation on an exhale send it back

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cool now we'll lift the palms up and

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bring them together bring them up and

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over the head kind of like a little

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shark fin here then I'm going to crawl

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my elbows out finding a nice space in

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the side body breathing into the arms

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and shoulders now you can find a little

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rock in the ribcage here back and forth

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and if the forehead is not yet touching

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the earth the shoulders are too tight

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you can bring the blanket here just kind

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of lift the earth up to you

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or you can just stay mindful let it

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hover here

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one more breath cycle in and out deepest

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breath you've taken all day awesome then

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we'll bring the palms back down draw the

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navel up towards the spine again nice

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integrative movement as we transition

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always back to all fours great so we're

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going to take a second here to press

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away from the earth again pressing the

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tops of the feet and just check in with

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one hovering cat okay so some might say

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that's not a beginner's pose but it

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really is a great way to check in with

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this line from the crown of the head to

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the tip of the tailbone and it also is

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an excellent excellent it's an excellent

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way it's an excellent way to again get

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this kind of the theme of our practice

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today this point of building from the

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ground up from the foundations so press

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away from the earth again make sure you

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have your alignment wrists underneath

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the shoulders knees directly underneath

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the hips and then we're gonna let the

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knees hover now the first thing that's

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probably going to want to go is the neck

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so keep your gaze straight down and in

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front perhaps just a head in between

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your two index fingers draw the

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shoulders away from the ears navel up

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towards the spine and just notice how

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the body gets tired here but how we can

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support it by continuing to press up and

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out of the foundation by wrapping

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awareness through all parts of the body

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and of course keeping a good attitude

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one more breath here awesome everyone

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then exhale lower the knees great curl

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the toes under and walk the fingers up

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towards the tops of the thighs cool take

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a second here to inhale loop the

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shoulders forward up and back

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sit your weight back down on your heels

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and breathe into the feet

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nice long smooth deep breaths and if

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this is too much it can lift up for a

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breaker too but we're gonna take one

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more breath here on the feet then we'll

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spread the palms super wide again again

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nice mindful hand to earth connection

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dive forward

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great with the toes already curled under

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I'm going to keep the knees bent melt my

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heart back and as if someone was lifting

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you up from your tail like a mama would

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do - like a baby cub or something we're

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gonna lift up from the tail so keep the

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knees bent lift the tail up come into a

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nice first downward dog at the practice

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take a deep breath in and then exhale

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slowly lower the knees just like that

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one more time as if someone was lifting

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you up from your tail pedal it out now

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bending the knees one and then the other

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drawing the shoulders away from the ears

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take a deep breath in through the nose

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and then exhale once again slow descend

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back down to all fours

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cool bring the two big toes together

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again widen the knees as wide as your

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mat cool now we're gonna walk the palms

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in bring the right palm into the center

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line so again playing with our

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foundation took my shirt and feel it

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here okay playing with our foundation

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there's this tendency to collapse into

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kind of the wrist the arms why we all

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kind of say I can't do yoga because I

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have bad wrists but actually you can do

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yoga and your wrists need your time and

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attention in love probably more than you

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know so here we go pressing up out of

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the earth here just practice that

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finding that openness and the chest in

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the heart again pressing away pressing

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into all knuckles and really the mound

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of that thumb and that index finger

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pressing into the earth cool you know

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open up through the left wing left arm

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reaches up towards the sky we're gonna

00:14:45.850 --> 00:14:47.500
do three of these we open the chest and

00:14:47.500 --> 00:14:49.450
then exhale back to Center don't

00:14:49.450 --> 00:14:51.550
collapse here keep pressing away what's

00:14:51.550 --> 00:14:52.900
happening to the tops of the feet keep

00:14:52.900 --> 00:14:54.510
pressing up and out of your

00:14:54.510 --> 00:14:57.300
as we open up again doesn't have to open

00:14:57.300 --> 00:14:58.380
up all the way it might only come to

00:14:58.380 --> 00:15:00.660
here if you're new to the practice or

00:15:00.660 --> 00:15:02.550
maybe even to here so just ride your

00:15:02.550 --> 00:15:05.010
beautiful waves you inhale open exhale

00:15:05.010 --> 00:15:09.210
close and one more we inhale open keep

00:15:09.210 --> 00:15:11.910
pressing away from the earth and exhale

00:15:11.910 --> 00:15:15.060
close awesome walk the palms in front

00:15:15.060 --> 00:15:17.640
send it back for a rest extended Child's

00:15:17.640 --> 00:15:19.699
Pose

00:15:24.230 --> 00:15:26.400
rising back up on the inhale we're gonna

00:15:26.400 --> 00:15:28.320
do the same thing on the other side so

00:15:28.320 --> 00:15:29.940
bringing the left palm into the center

00:15:29.940 --> 00:15:32.640
line now taking a second to press up and

00:15:32.640 --> 00:15:34.140
out of the foundation again check in

00:15:34.140 --> 00:15:37.110
with the tops of the feet cool inhale

00:15:37.110 --> 00:15:38.940
opening up into our twist opening the

00:15:38.940 --> 00:15:40.380
chest the heart we reach right

00:15:40.380 --> 00:15:42.590
fingertips up towards the sky I

00:15:42.590 --> 00:15:44.820
seriously doubt I was able to bring my

00:15:44.820 --> 00:15:47.250
my range of motion all the way here when

00:15:47.250 --> 00:15:48.990
I was new to the practice so again it

00:15:48.990 --> 00:15:51.000
might come here it might come here might

00:15:51.000 --> 00:15:52.410
come here but we're not collapsing we're

00:15:52.410 --> 00:15:54.560
opening up pressing away from the earth

00:15:54.560 --> 00:15:57.930
on an exhale float it down and we'll do

00:15:57.930 --> 00:16:01.500
two more of these inhale don't forget

00:16:01.500 --> 00:16:07.080
about the tops of the feet one more keep

00:16:07.080 --> 00:16:10.980
extension through the crown and exhale

00:16:10.980 --> 00:16:12.300
float it down

00:16:12.300 --> 00:16:15.840
awesome walk the palms in front draw the

00:16:15.840 --> 00:16:17.540
knees back underneath the hip points

00:16:17.540 --> 00:16:20.040
curl the toes under and again as if

00:16:20.040 --> 00:16:21.720
someone we're lifting you up from your

00:16:21.720 --> 00:16:24.170
tail here we go

00:16:24.170 --> 00:16:28.530
now we pedal the feet here so there's no

00:16:28.530 --> 00:16:30.570
rush to get to the yoga journal add

00:16:30.570 --> 00:16:34.500
that's ridiculous now no offense to your

00:16:34.500 --> 00:16:37.860
journal just saying no no need to create

00:16:37.860 --> 00:16:39.600
a shape you've seen before create your

00:16:39.600 --> 00:16:42.420
own shape and sensation and I promise

00:16:42.420 --> 00:16:45.980
you we'll find some juicy rewards in

00:16:45.980 --> 00:16:53.070
yoga asana practice pedal it out one

00:16:53.070 --> 00:16:55.800
more deep breath in you got this and

00:16:55.800 --> 00:16:58.800
then exhale another slow descend down to

00:16:58.800 --> 00:17:00.090
the knees awesome

00:17:00.090 --> 00:17:01.770
great so we're going to come on to the

00:17:01.770 --> 00:17:03.690
tops of the feet here for a little

00:17:03.690 --> 00:17:05.520
stability and I'm going to send my right

00:17:05.520 --> 00:17:08.099
toes all the way out take a deep breath

00:17:08.099 --> 00:17:08.400
he

00:17:08.400 --> 00:17:10.440
to point and flex the feet just stretch

00:17:10.440 --> 00:17:12.599
that right leg you might even rotate the

00:17:12.599 --> 00:17:13.980
right ankle one way and then the other

00:17:13.980 --> 00:17:15.720
notice if you're collapsing into your

00:17:15.720 --> 00:17:20.190
arms press away then nice and slow draw

00:17:20.190 --> 00:17:22.380
your right knee all the way up and we're

00:17:22.380 --> 00:17:24.420
gonna slowly place our right foot so I

00:17:24.420 --> 00:17:25.740
only say slowly so that we're not just

00:17:25.740 --> 00:17:29.000
like we'll cuz that happens and it's

00:17:29.000 --> 00:17:32.250
natural so just trying to gain a little

00:17:32.250 --> 00:17:33.960
awareness here in the beginning stages

00:17:33.960 --> 00:17:36.720
of our practice and so we can do it

00:17:36.720 --> 00:17:39.240
always right so bending that right knee

00:17:39.240 --> 00:17:41.600
up slowly and placing it up in front

00:17:41.600 --> 00:17:45.270
cool take a second to just kind of make

00:17:45.270 --> 00:17:47.010
sure you're on two skis rather than a

00:17:47.010 --> 00:17:49.440
tightrope hmm give yourself some space

00:17:49.440 --> 00:17:51.270
will draw the fingertips to the

00:17:51.270 --> 00:17:53.490
waistline press down with the thumbs to

00:17:53.490 --> 00:17:55.800
lift your heart up so a nice strong

00:17:55.800 --> 00:17:59.280
front leg there cool now just notice

00:17:59.280 --> 00:18:00.990
that that front knee is over the front

00:18:00.990 --> 00:18:01.350
ankle

00:18:01.350 --> 00:18:03.330
or perhaps lagging behind see if you can

00:18:03.330 --> 00:18:06.570
stack that front knee above that front

00:18:06.570 --> 00:18:10.310
ankle great then take your right thumb

00:18:10.310 --> 00:18:13.230
and pull the right hip crease back in

00:18:13.230 --> 00:18:14.490
fact that might change your stance

00:18:14.490 --> 00:18:16.890
pulling it a little bit shorter than you

00:18:16.890 --> 00:18:18.960
were before if you're feeling like this

00:18:18.960 --> 00:18:22.470
left knee is going jazz hands

00:18:22.470 --> 00:18:26.280
then um jazz knee then you can double up

00:18:26.280 --> 00:18:27.960
on your mat here or once again you can

00:18:27.960 --> 00:18:32.460
use your blanket to pad made a mess okay

00:18:32.460 --> 00:18:35.370
I have double mats today so I'm good on

00:18:35.370 --> 00:18:37.530
my knee so we've pulled the right hip

00:18:37.530 --> 00:18:39.870
crease back we've lifted up through the

00:18:39.870 --> 00:18:41.010
heart and then we're just gonna take a

00:18:41.010 --> 00:18:42.720
second to breathe here notice when you

00:18:42.720 --> 00:18:45.060
feel like whoa hug the inner thighs

00:18:45.060 --> 00:18:47.490
together stand up nice and tall through

00:18:47.490 --> 00:18:49.950
the crown of the head and once again use

00:18:49.950 --> 00:18:51.420
your foundation so there's definitely

00:18:51.420 --> 00:18:53.280
more than meets the eye here this isn't

00:18:53.280 --> 00:18:55.550
just like Oh boring beginners pose uh

00:18:55.550 --> 00:18:58.560
hell no press into the top of that back

00:18:58.560 --> 00:19:00.960
foot and feel that upward current of

00:19:00.960 --> 00:19:03.510
energy so we're definitely not trying to

00:19:03.510 --> 00:19:06.840
make the practice rigid or you know but

00:19:06.840 --> 00:19:10.070
we are trying to find nice alignment and

00:19:10.070 --> 00:19:14.040
remind ourselves that we can do a lot

00:19:14.040 --> 00:19:15.960
with the energetic body so press up and

00:19:15.960 --> 00:19:18.300
out of your foundation find this upward

00:19:18.300 --> 00:19:20.820
current of energy this lift kind of

00:19:20.820 --> 00:19:23.159
like a superhero here as we open the

00:19:23.159 --> 00:19:29.429
chest then you can stay here for

00:19:29.429 --> 00:19:32.190
stability or you can test your balance a

00:19:32.190 --> 00:19:33.299
little bit by reaching the fingertips

00:19:33.299 --> 00:19:35.789
forward up and back so we're pulling the

00:19:35.789 --> 00:19:37.350
thumbs back there's no need to be tight

00:19:37.350 --> 00:19:40.740
here you can open it nice and wide great

00:19:40.740 --> 00:19:42.690
if you're feeling adventurous my friend

00:19:42.690 --> 00:19:46.380
you might look up slowly drawing the

00:19:46.380 --> 00:19:48.990
focus up towards the sky and this is a

00:19:48.990 --> 00:19:50.309
great place to just test your balance

00:19:50.309 --> 00:19:52.919
and find that foundation pressing into

00:19:52.919 --> 00:19:54.440
the ball joint of that front big toe

00:19:54.440 --> 00:19:57.210
pressing into the back foot and again

00:19:57.210 --> 00:19:59.429
maintaining that beautiful upward

00:19:59.429 --> 00:20:02.129
current of energy cool one more breath

00:20:02.129 --> 00:20:05.309
here then exhale slowly float the

00:20:05.309 --> 00:20:08.639
fingertips down send the fingertips

00:20:08.639 --> 00:20:10.649
forward we're gonna curl the back toes

00:20:10.649 --> 00:20:11.909
under and this should feel great as we

00:20:11.909 --> 00:20:14.429
lift that knee yeah baby and come into

00:20:14.429 --> 00:20:15.480
our runners lunge

00:20:15.480 --> 00:20:17.340
take a second here to just work it out

00:20:17.340 --> 00:20:19.620
you might find a little movement rocking

00:20:19.620 --> 00:20:22.379
front back any organic movement side to

00:20:22.379 --> 00:20:25.289
side then checking in with your

00:20:25.289 --> 00:20:29.809
alignment breathing into tight places

00:20:29.809 --> 00:20:32.370
kind of rocking or lingering in any

00:20:32.370 --> 00:20:34.879
place that needs a little love

00:20:34.879 --> 00:20:37.679
cool then inhale everyone look forward

00:20:37.679 --> 00:20:39.360
to become light on the fingertips and

00:20:39.360 --> 00:20:42.480
exhale plant the palms and step it back

00:20:42.480 --> 00:20:44.009
to your downward facing dog

00:20:44.009 --> 00:20:48.629
nice and slow three breaths here in and

00:20:48.629 --> 00:20:50.750
out

00:21:01.080 --> 00:21:04.029
and then slowly lowering the knees back

00:21:04.029 --> 00:21:08.649
down to the earth great here we go again

00:21:08.649 --> 00:21:10.869
now on the other side come on to the

00:21:10.869 --> 00:21:13.629
tops of the feet nice and strong send

00:21:13.629 --> 00:21:16.599
the left toes out long nothing fancy

00:21:16.599 --> 00:21:18.309
here just checking in with that sit bone

00:21:18.309 --> 00:21:20.289
to heel connection pointing and flexing

00:21:20.289 --> 00:21:22.869
the foot maybe rotating the ankle one

00:21:22.869 --> 00:21:26.109
way and then the other and then bending

00:21:26.109 --> 00:21:28.059
that left knee and nice and slow and I

00:21:28.059 --> 00:21:30.519
only say slow so that we start to anchor

00:21:30.519 --> 00:21:32.919
in the power of awareness so nice and

00:21:32.919 --> 00:21:35.200
slow as we step that left foot up if it

00:21:35.200 --> 00:21:36.249
doesn't make it all the way use your

00:21:36.249 --> 00:21:41.739
hand to find your shape again not on a

00:21:41.739 --> 00:21:46.079
tightrope but nice and spacious here

00:21:46.079 --> 00:21:48.159
cool bring the fingertips to the

00:21:48.159 --> 00:21:49.869
waistline press the thumbs into the back

00:21:49.869 --> 00:21:51.789
to lift your heart up nice strong leg

00:21:51.789 --> 00:21:53.859
there feel free to pad that right knee

00:21:53.859 --> 00:21:56.009
we're going to take the left thumb

00:21:56.009 --> 00:21:58.119
whenever you're ready and pull that left

00:21:58.119 --> 00:22:00.279
hip crease back so again you might find

00:22:00.279 --> 00:22:01.539
that it shortens your stance a little

00:22:01.539 --> 00:22:04.269
bit here left hamstring parallel to the

00:22:04.269 --> 00:22:07.959
earth so now we have our shape now we go

00:22:07.959 --> 00:22:09.579
beyond the shape because yoga is not

00:22:09.579 --> 00:22:12.940
just about the shape shifting that's not

00:22:12.940 --> 00:22:16.989
fun it's not as fun not as rewarding so

00:22:16.989 --> 00:22:19.619
we take a second to lift the heart and

00:22:19.619 --> 00:22:21.999
find that upward current of energy and

00:22:21.999 --> 00:22:23.739
we can do that by pressing into the

00:22:23.739 --> 00:22:26.849
foundation nice and strong

00:22:26.849 --> 00:22:29.139
pressing into all four corners of that

00:22:29.139 --> 00:22:35.289
front foot we breathe here if we feel

00:22:35.289 --> 00:22:37.749
little whoa we can hug the inner thighs

00:22:37.749 --> 00:22:40.029
together we can use the open and

00:22:40.029 --> 00:22:42.969
openness excuse me the openness in the

00:22:42.969 --> 00:22:45.489
heart and maybe ground a little weight

00:22:45.489 --> 00:22:46.959
down through these shoulder blades or

00:22:46.959 --> 00:22:48.729
the elbows so finding that opposition

00:22:48.729 --> 00:22:50.799
you can stay here or reach the

00:22:50.799 --> 00:22:52.899
fingertips forward up and back again you

00:22:52.899 --> 00:22:55.629
can take up as much space of you as you

00:22:55.629 --> 00:22:57.879
need to here breathing deep nice long

00:22:57.879 --> 00:23:00.779
smooth deep breaths

00:23:04.060 --> 00:23:07.220
if you're feeling adventurous draw a

00:23:07.220 --> 00:23:11.110
line with the nose slowly look up

00:23:11.110 --> 00:23:13.250
hugging inner thighs to the midline

00:23:13.250 --> 00:23:19.940
chest is open take one more breath in

00:23:19.940 --> 00:23:21.860
here you got this press into your feet

00:23:21.860 --> 00:23:25.670
and on an exhale let it rain down wash

00:23:25.670 --> 00:23:28.370
it away belly to the thigh we come into

00:23:28.370 --> 00:23:29.870
our runners lunge this is gonna feel

00:23:29.870 --> 00:23:34.040
good yeah cool so take a second here to

00:23:34.040 --> 00:23:36.500
work it out rocking front back side to

00:23:36.500 --> 00:23:38.480
side finding any organic movement that

00:23:38.480 --> 00:23:43.400
feels awesome for you breathing into the

00:23:43.400 --> 00:23:44.330
front of that right hip crease

00:23:44.330 --> 00:23:45.980
continuing to peel that left hip crease

00:23:45.980 --> 00:23:49.040
back when necessary and of course just

00:23:49.040 --> 00:23:50.450
checking to make sure that that front

00:23:50.450 --> 00:23:53.150
knee isn't straining past that front

00:23:53.150 --> 00:23:57.170
ankle to my hell's your neck everyone

00:23:57.170 --> 00:23:59.300
check in with your neck take a deep

00:23:59.300 --> 00:24:02.990
breath in and then we'll plant the palms

00:24:02.990 --> 00:24:05.990
and step it back to downward dog once

00:24:05.990 --> 00:24:10.400
again pedal the feet now we're gonna go

00:24:10.400 --> 00:24:13.070
for a walk so slowly walking up towards

00:24:13.070 --> 00:24:14.990
the front of our mat but I encourage you

00:24:14.990 --> 00:24:16.670
to take this second to you know get your

00:24:16.670 --> 00:24:18.500
money's worth files good check in with

00:24:18.500 --> 00:24:20.480
the feet you can come up onto the

00:24:20.480 --> 00:24:24.710
fingertips move nice and slow and then

00:24:24.710 --> 00:24:26.570
together we'll land in a nice forward

00:24:26.570 --> 00:24:29.120
fold here alright guys we're doing good

00:24:29.120 --> 00:24:32.330
let it all hang bend your knees grab

00:24:32.330 --> 00:24:34.730
your elbows and rock a little side to

00:24:34.730 --> 00:24:43.760
side keep returning back to your breath

00:24:43.760 --> 00:24:47.450
nice long smooth deep breaths we'll

00:24:47.450 --> 00:24:49.610
release the fingertips and bend the

00:24:49.610 --> 00:24:51.680
knees generously now as we draw the chin

00:24:51.680 --> 00:24:54.320
into the chest and slowly roll it up you

00:24:54.320 --> 00:24:56.120
can close your eyes for this again just

00:24:56.120 --> 00:24:58.580
trust what we're doing is we're slowly

00:24:58.580 --> 00:25:00.950
rolling up to a standing posture or

00:25:00.950 --> 00:25:03.980
Mountain Pose so give yourself a little

00:25:03.980 --> 00:25:05.660
bit of freedom to close your eyes and

00:25:05.660 --> 00:25:08.030
check in with the body as we roll up to

00:25:08.030 --> 00:25:12.410
mountain when you arrive loop the

00:25:12.410 --> 00:25:14.970
shoulders forward up and back again

00:25:14.970 --> 00:25:18.240
and bring your awareness to the feet now

00:25:18.240 --> 00:25:20.820
the foundation of this pose pressing

00:25:20.820 --> 00:25:22.799
away from the earth by drawing energy up

00:25:22.799 --> 00:25:24.929
from the arches of the feet you might

00:25:24.929 --> 00:25:27.360
lift the kneecaps a little and you know

00:25:27.360 --> 00:25:28.919
everyone can interpret this a little bit

00:25:28.919 --> 00:25:29.880
different especially in the beginning

00:25:29.880 --> 00:25:33.059
stages of practice but again we often

00:25:33.059 --> 00:25:35.730
just kind of think about this part like

00:25:35.730 --> 00:25:37.230
I'm an actor a lot of actors only think

00:25:37.230 --> 00:25:39.330
about acting from here up but it's some

00:25:39.330 --> 00:25:41.730
full-body experience right so start at

00:25:41.730 --> 00:25:43.820
your feet press away from the earth

00:25:43.820 --> 00:25:46.679
again just connecting to the Shakti or

00:25:46.679 --> 00:25:49.289
the energetic the energy the energetic

00:25:49.289 --> 00:25:53.400
current that lifts up and then really

00:25:53.400 --> 00:25:54.720
easy we're gonna inhale reach the

00:25:54.720 --> 00:25:56.990
fingertips up palms come together and

00:25:56.990 --> 00:25:59.669
exhale float the fingertips down and

00:25:59.669 --> 00:26:02.880
away keep an awareness on the feet as

00:26:02.880 --> 00:26:06.900
you inhale reach up and exhale float the

00:26:06.900 --> 00:26:08.970
fingertips and maybe now slightly behind

00:26:08.970 --> 00:26:11.610
the hip points and one more time deep

00:26:11.610 --> 00:26:14.340
breath press up out of the earth

00:26:14.340 --> 00:26:17.880
long spine exhale fingertips interlace

00:26:17.880 --> 00:26:20.580
behind the tail bone here and we can

00:26:20.580 --> 00:26:23.789
either keep the fingertips square that

00:26:23.789 --> 00:26:26.159
feels right or we can bring the palms

00:26:26.159 --> 00:26:28.799
together so palms together might be a

00:26:28.799 --> 00:26:31.799
place that we work towards so anywhere

00:26:31.799 --> 00:26:34.169
in between two is fine and then nothing

00:26:34.169 --> 00:26:36.630
fancy just take a second here to rock a

00:26:36.630 --> 00:26:38.450
little side to side to open the chest

00:26:38.450 --> 00:26:42.230
check in with the neck the shoulders

00:26:42.230 --> 00:26:45.000
don't lose sight don't lose awareness of

00:26:45.000 --> 00:26:47.820
your foundation as we work it out here

00:26:47.820 --> 00:26:56.039
or opening opening and then with an

00:26:56.039 --> 00:26:58.679
awareness with a grace almost with a bit

00:26:58.679 --> 00:27:00.299
of you know elegance we'll release the

00:27:00.299 --> 00:27:05.210
fingertips and inhale reach it up exhale

00:27:05.210 --> 00:27:07.530
soft bend in the knees as we dive

00:27:07.530 --> 00:27:12.510
forward all the way cool inhale lift to

00:27:12.510 --> 00:27:14.100
a flat back position today we're gonna

00:27:14.100 --> 00:27:16.020
slide the palms all the way up to the

00:27:16.020 --> 00:27:18.270
tops of the thighs keep a soft bend in

00:27:18.270 --> 00:27:21.059
the knees and return to the sensations

00:27:21.059 --> 00:27:24.990
we had perhaps in that hovering cat so

00:27:24.990 --> 00:27:27.240
again pressing away from the earth

00:27:27.240 --> 00:27:29.040
drawing the shoulders away from the ears

00:27:29.040 --> 00:27:31.110
obese one more breath here nice long

00:27:31.110 --> 00:27:33.630
beautiful neck gazes down for one more

00:27:33.630 --> 00:27:40.470
breath and then slowly well slide the

00:27:40.470 --> 00:27:43.110
palms down the Front's of the legs bring

00:27:43.110 --> 00:27:45.090
the fingertips to the mat and step our

00:27:45.090 --> 00:27:46.830
right foot back into that runners lunge

00:27:46.830 --> 00:27:49.170
take a deep breath as you look forward

00:27:49.170 --> 00:27:51.900
towards the front edge of your mat on

00:27:51.900 --> 00:27:54.690
the exhale slowly lower soften that

00:27:54.690 --> 00:27:57.810
right knee to the earth bring the right

00:27:57.810 --> 00:28:00.360
palm in line with the arch of the left

00:28:00.360 --> 00:28:03.420
foot here then notice how we're just

00:28:03.420 --> 00:28:04.680
kind of collapsing everything in I'm

00:28:04.680 --> 00:28:06.300
guilty of I'm doing it right now see if

00:28:06.300 --> 00:28:08.370
you can find a little integrity by again

00:28:08.370 --> 00:28:09.810
bringing a little awareness to your

00:28:09.810 --> 00:28:11.070
foundation we're going to press up and

00:28:11.070 --> 00:28:13.020
out of that right palm even out of that

00:28:13.020 --> 00:28:16.050
right that left foot then I'm going to

00:28:16.050 --> 00:28:17.700
come on to the top of the right foot and

00:28:17.700 --> 00:28:20.850
find a little awareness there cool

00:28:20.850 --> 00:28:23.760
moving into a twist I inhale slowly open

00:28:23.760 --> 00:28:25.260
up through the left wing and the same

00:28:25.260 --> 00:28:26.340
thing as before I'm not going to

00:28:26.340 --> 00:28:27.420
collapse in but I'm going to press up

00:28:27.420 --> 00:28:29.850
out of my foundation so my inner thighs

00:28:29.850 --> 00:28:31.890
are hugging together and pressing away

00:28:31.890 --> 00:28:34.680
from the earth inhaling exhale float it

00:28:34.680 --> 00:28:39.060
down two more just like this inhale pay

00:28:39.060 --> 00:28:41.160
attention to your foundation to float

00:28:41.160 --> 00:28:47.700
your pose exhale back to Center last one

00:28:47.700 --> 00:28:51.500
inhale soft graceful fingertips here and

00:28:51.500 --> 00:28:55.170
exhale release awesome everyone curl the

00:28:55.170 --> 00:28:57.030
right toes under we'll come onto the

00:28:57.030 --> 00:28:59.160
fingertips then we're gonna send the sit

00:28:59.160 --> 00:29:01.440
bones up and back straightening that

00:29:01.440 --> 00:29:03.750
left leg and keeping that left heel on

00:29:03.750 --> 00:29:06.750
the earth so most of us might just stay

00:29:06.750 --> 00:29:08.220
here in fact I'm just gonna stay here

00:29:08.220 --> 00:29:10.440
you might find a little bit of movement

00:29:10.440 --> 00:29:11.790
back and forth you might allow the

00:29:11.790 --> 00:29:14.100
weight of the head to relax over if

00:29:14.100 --> 00:29:15.630
you're not really feeling a deep stretch

00:29:15.630 --> 00:29:17.790
here you might send it all the way backs

00:29:17.790 --> 00:29:20.400
right sit bone to the heel but otherwise

00:29:20.400 --> 00:29:23.460
I suggest for today keeping the hip

00:29:23.460 --> 00:29:25.590
points lifted and pulling that left hip

00:29:25.590 --> 00:29:27.620
crease back again way to the head over

00:29:27.620 --> 00:29:31.010
couple breaths here

00:29:33.789 --> 00:29:38.049
breathing into the back of that left leg

00:29:40.809 --> 00:29:43.880
then rolling through that left foot I'll

00:29:43.880 --> 00:29:45.830
slowly come back to my runners lunge

00:29:45.830 --> 00:29:47.179
yeah baby

00:29:47.179 --> 00:29:50.600
lift that right knee and look forward

00:29:50.600 --> 00:29:54.350
deep breath in awesome and exhale plant

00:29:54.350 --> 00:29:58.600
the palms step it back to your down dog

00:30:01.000 --> 00:30:04.039
and then we'll find a nice slow descent

00:30:04.039 --> 00:30:06.769
the knees back down and shift our weight

00:30:06.769 --> 00:30:11.120
forward to a half half plank so this

00:30:11.120 --> 00:30:12.649
might take a little bit of adjusting but

00:30:12.649 --> 00:30:14.600
I'm wanting to lengthen the tailbone

00:30:14.600 --> 00:30:16.309
down towards the backs of the knees only

00:30:16.309 --> 00:30:18.200
to create a nice long line from the

00:30:18.200 --> 00:30:19.429
crown of the head to the tip of the

00:30:19.429 --> 00:30:20.059
tailbone

00:30:20.059 --> 00:30:22.340
okay toes can stay on the ground or

00:30:22.340 --> 00:30:24.880
lifted doesn't matter here as we breathe

00:30:24.880 --> 00:30:30.889
press away from the earth again then

00:30:30.889 --> 00:30:32.779
take your gaze shift your weight

00:30:32.779 --> 00:30:35.090
slightly forward and we're gonna hug the

00:30:35.090 --> 00:30:36.769
elbows into the side body and lower all

00:30:36.769 --> 00:30:40.340
the way down to the belly cool keep the

00:30:40.340 --> 00:30:42.380
palms underneath the shoulders press

00:30:42.380 --> 00:30:45.260
into the tops of the feet press pubic

00:30:45.260 --> 00:30:47.029
bone into the earth so again find your

00:30:47.029 --> 00:30:49.639
foundation and we're gonna inhale lift

00:30:49.639 --> 00:30:52.299
up to a baby Cobra

00:30:52.299 --> 00:30:56.750
exhale forehead kisses the mat two more

00:30:56.750 --> 00:30:58.760
just like that Annie I'll press in your

00:30:58.760 --> 00:31:01.370
foundation create space as you press

00:31:01.370 --> 00:31:04.070
away from the earth baby Cobra exhale

00:31:04.070 --> 00:31:09.529
float it down last one loop the

00:31:09.529 --> 00:31:11.419
shoulders pull the elbows back press

00:31:11.419 --> 00:31:14.990
away from the earth and exhale forehead

00:31:14.990 --> 00:31:18.590
kisses to match awesome curl the toes

00:31:18.590 --> 00:31:20.690
under hang with me to all the navel to

00:31:20.690 --> 00:31:23.210
the spine send the sit bones up and back

00:31:23.210 --> 00:31:26.139
downward facing dog beautiful everyone

00:31:26.139 --> 00:31:31.250
take a deep breath in and let it out

00:31:31.250 --> 00:31:33.529
through the mouth okay nice and easy

00:31:33.529 --> 00:31:35.210
we're gonna step that right foot up now

00:31:35.210 --> 00:31:38.929
into our lunge and soften the left knee

00:31:38.929 --> 00:31:41.389
down to the earth Kohl's same thing as

00:31:41.389 --> 00:31:44.179
before again finding that foundation

00:31:44.179 --> 00:31:45.710
here as we bring the left palm

00:31:45.710 --> 00:31:47.809
now in line with the arch of the right

00:31:47.809 --> 00:31:50.059
foot and bring the left

00:31:50.059 --> 00:31:52.190
did I say left foot left palm there

00:31:52.190 --> 00:31:53.809
maybe I did it right left home in line

00:31:53.809 --> 00:31:55.580
with the arch of the right foot and then

00:31:55.580 --> 00:31:57.470
softening the top of that left foot down

00:31:57.470 --> 00:32:00.590
to the earth great make sure you're not

00:32:00.590 --> 00:32:02.480
on a tightrope here right crease is

00:32:02.480 --> 00:32:05.240
pulling back and I in have soft

00:32:05.240 --> 00:32:07.010
fingertips as I open again I might just

00:32:07.010 --> 00:32:08.600
come to here opening the chest maybe

00:32:08.600 --> 00:32:10.490
here maybe each time I grow a little

00:32:10.490 --> 00:32:12.559
more each time I do this video but I'm

00:32:12.559 --> 00:32:14.750
keeping my foundation so a tendency here

00:32:14.750 --> 00:32:15.860
is that that knee is going to want to

00:32:15.860 --> 00:32:18.140
open here so that I can open my chest up

00:32:18.140 --> 00:32:20.960
more no building from the ground up so

00:32:20.960 --> 00:32:24.500
keep that ball jointed that right big

00:32:24.500 --> 00:32:26.419
toe down on the earth as you inhale

00:32:26.419 --> 00:32:28.610
squeezing the inner thighs towards the

00:32:28.610 --> 00:32:32.620
midline opening up exhale float it down

00:32:32.620 --> 00:32:35.390
we can also be on the fingertips here if

00:32:35.390 --> 00:32:39.380
I need inhale opening up and exhale

00:32:39.380 --> 00:32:41.000
floating it down if you have a block you

00:32:41.000 --> 00:32:43.580
can also be on the block here last one

00:32:43.580 --> 00:32:45.529
inhale open up into your twist

00:32:45.529 --> 00:32:48.080
nice deep belly breath here nice

00:32:48.080 --> 00:32:51.830
purifying twist and then exhale float

00:32:51.830 --> 00:32:54.470
the fingertips down great come on to the

00:32:54.470 --> 00:32:56.390
fingertips curl the back toes under

00:32:56.390 --> 00:32:59.630
think up and over as we rock back onto

00:32:59.630 --> 00:33:02.659
that right heel peel the right hip

00:33:02.659 --> 00:33:04.520
crease back and stretch it out letting

00:33:04.520 --> 00:33:10.149
the weight of the head softly fall over

00:33:10.419 --> 00:33:13.419
breathe

00:33:24.030 --> 00:33:27.510
one more breath here

00:33:27.510 --> 00:33:30.340
then slowly again rolling through the

00:33:30.340 --> 00:33:35.260
front foot nice and slow we'll plant the

00:33:35.260 --> 00:33:39.789
palms and step it back coming onto all

00:33:39.789 --> 00:33:42.460
fours bring the two big toes together

00:33:42.460 --> 00:33:45.159
widen the knees as wide as the mat and

00:33:45.159 --> 00:33:48.130
send it back extended Child's Pose so

00:33:48.130 --> 00:33:50.679
even here although we consider this

00:33:50.679 --> 00:33:52.659
arresting pose we can pay attention to

00:33:52.659 --> 00:33:55.299
our foundation use our breath to find

00:33:55.299 --> 00:33:58.390
nice deep opening stretches inhale look

00:33:58.390 --> 00:34:01.630
forward and exhale forehead kiss with

00:34:01.630 --> 00:34:06.309
the mat heart melts down pay attention

00:34:06.309 --> 00:34:08.109
to your foundation here as you quiet the

00:34:08.109 --> 00:34:14.080
breath again taking this moment for

00:34:14.080 --> 00:34:17.020
yourself letting go of any stress any

00:34:17.020 --> 00:34:19.899
tension the body in the hearts of the

00:34:19.899 --> 00:34:22.168
mind

00:34:22.719 --> 00:34:25.987
[Applause]

00:34:30.340 --> 00:34:33.770
this is a beautiful pose for all levels

00:34:33.770 --> 00:34:36.859
for just surrendering to that which is

00:34:36.859 --> 00:34:39.290
greater than you so if you're frustrated

00:34:39.290 --> 00:34:41.239
or you have a heavy heart or full plate

00:34:41.239 --> 00:34:44.300
stressed out come into this posture take

00:34:44.300 --> 00:34:48.190
five nice long deep breaths

00:35:16.850 --> 00:35:19.560
then slowly pressing into all ten

00:35:19.560 --> 00:35:21.810
fingerprints we're gonna rock back up to

00:35:21.810 --> 00:35:24.540
all fours walk the knees underneath the

00:35:24.540 --> 00:35:28.020
hip points cross the ankles and slowly

00:35:28.020 --> 00:35:29.970
nice and easy use your palms or your

00:35:29.970 --> 00:35:31.770
fingertips to guide you all the way

00:35:31.770 --> 00:35:35.010
through and to seated a nice seated

00:35:35.010 --> 00:35:41.250
posture here well cross the legs and

00:35:41.250 --> 00:35:42.840
just a gentle twist so right palm comes

00:35:42.840 --> 00:35:44.280
to the left knee

00:35:44.280 --> 00:35:46.920
we bring the left fingertips behind we

00:35:46.920 --> 00:35:49.440
inhale lift up and out of our foundation

00:35:49.440 --> 00:35:50.670
to find that upward current of energy

00:35:50.670 --> 00:35:53.340
and then exhale journey into your twist

00:35:53.340 --> 00:35:56.520
so I'm not cranking here I'm using my

00:35:56.520 --> 00:35:59.580
foundation in this upward lift to create

00:35:59.580 --> 00:36:04.910
space and I'm using my exhale to explore

00:36:08.840 --> 00:36:11.160
can you even lift the hands to do a

00:36:11.160 --> 00:36:13.200
hands-free version here just making sure

00:36:13.200 --> 00:36:15.570
that we're pressing into the outer edges

00:36:15.570 --> 00:36:17.700
of the feet or lifting up through the

00:36:17.700 --> 00:36:19.970
heart

00:36:24.010 --> 00:36:26.900
and on your exhale gently melt it back

00:36:26.900 --> 00:36:29.180
through Center and we'll take it to the

00:36:29.180 --> 00:36:30.830
other side left palm to the right knee

00:36:30.830 --> 00:36:35.000
right fingertips behind again so option

00:36:35.000 --> 00:36:36.890
when we come here we're just kind of

00:36:36.890 --> 00:36:38.120
forget about the legs and the feet so

00:36:38.120 --> 00:36:39.920
again we're paying attention to the

00:36:39.920 --> 00:36:41.630
foundation drawing energy up from the

00:36:41.630 --> 00:36:45.290
earth in order to find more space more

00:36:45.290 --> 00:36:47.690
integrity flexibility in the body so

00:36:47.690 --> 00:36:49.340
it's kind of a great rule of thumb to

00:36:49.340 --> 00:36:50.630
just kind of think of everything from

00:36:50.630 --> 00:36:53.030
the ground up here especially in a twist

00:36:53.030 --> 00:36:56.720
as we use the exhale to explore the

00:36:56.720 --> 00:37:00.200
inhale to lift and lengthen can

00:37:00.200 --> 00:37:01.700
experiment on this side too going

00:37:01.700 --> 00:37:04.240
hands-free

00:37:11.599 --> 00:37:19.190
I will take a nice deep breath in and

00:37:19.190 --> 00:37:21.229
use the exhale to gently melt it back to

00:37:21.229 --> 00:37:22.039
Center

00:37:22.039 --> 00:37:24.609
great catch the palms and the knees here

00:37:24.609 --> 00:37:28.069
excuse me we're gonna slowly draw the

00:37:28.069 --> 00:37:30.949
navel back chin to chest stretch the

00:37:30.949 --> 00:37:40.400
back here breathe then palms on the

00:37:40.400 --> 00:37:41.869
knees here I'm going to slowly release

00:37:41.869 --> 00:37:46.309
my ankles and rock back onto a flat back

00:37:46.309 --> 00:37:47.839
position hugging the knees to the chest

00:37:47.839 --> 00:37:49.069
that felt great

00:37:49.069 --> 00:37:51.380
so wrap the arms around the shins here

00:37:51.380 --> 00:37:52.940
and just give yourself a hug you never

00:37:52.940 --> 00:37:54.469
underestimate the power of the little

00:37:54.469 --> 00:37:56.269
hug here on the mat it's great for the

00:37:56.269 --> 00:38:01.489
spine great for the lower back even a

00:38:01.489 --> 00:38:03.709
great little squeeze Andrus on to the

00:38:03.709 --> 00:38:05.719
digestive organs here as we relax the

00:38:05.719 --> 00:38:08.299
shoulders down squeeze the legs into the

00:38:08.299 --> 00:38:12.229
belly cold and we'll slowly release

00:38:12.229 --> 00:38:14.660
soles of the feet to the mat and bring

00:38:14.660 --> 00:38:16.849
the fingertips down to the arms are nice

00:38:16.849 --> 00:38:19.009
and straight now hike your heels up to

00:38:19.009 --> 00:38:20.749
where your fingertips in here toes

00:38:20.749 --> 00:38:25.219
pointing forward now last pose before we

00:38:25.219 --> 00:38:26.839
relax here Rina pressing in the palms

00:38:26.839 --> 00:38:28.670
press in all four corners of the feet

00:38:28.670 --> 00:38:30.619
again remember your foundation as you

00:38:30.619 --> 00:38:33.890
inhale slowly lift the tailbone up lift

00:38:33.890 --> 00:38:36.019
the hip points up towards the sky now

00:38:36.019 --> 00:38:38.299
notice as we peel our foundation changes

00:38:38.299 --> 00:38:40.670
we lift the spine up lifting lifting

00:38:40.670 --> 00:38:44.630
lifting all the way up as far as you can

00:38:44.630 --> 00:38:46.640
go and then exhale massaging the spine

00:38:46.640 --> 00:38:49.420
as we replace the foundation down and

00:38:49.420 --> 00:38:53.539
release buttocks to the earth again

00:38:53.539 --> 00:38:55.489
inhaling pressing into all four corners

00:38:55.489 --> 00:38:59.170
of the feet we lift the tailbone up

00:38:59.170 --> 00:39:04.699
slowly rising and then exhale float it

00:39:04.699 --> 00:39:09.589
down one more just like this press on

00:39:09.589 --> 00:39:11.630
your foundation but keep a sense of

00:39:11.630 --> 00:39:13.670
grace and ease as we lift the tailbone

00:39:13.670 --> 00:39:19.239
up feel that stretch in the front body

00:39:19.239 --> 00:39:23.180
and then exhale slowly release okay so

00:39:23.180 --> 00:39:24.529
this next time we're going to keep the

00:39:24.529 --> 00:39:25.070
gaze

00:39:25.070 --> 00:39:26.480
straight up so don't turn your head side

00:39:26.480 --> 00:39:28.220
to side to look to the video tuck the

00:39:28.220 --> 00:39:29.780
chin into the chest and we're gonna

00:39:29.780 --> 00:39:32.210
inhale slowly rise up listen to the

00:39:32.210 --> 00:39:33.680
sound of my voice here as we prepare for

00:39:33.680 --> 00:39:36.770
bridge pose set to band awesome so I can

00:39:36.770 --> 00:39:38.720
stay here now with the hips lifted for a

00:39:38.720 --> 00:39:41.990
couple breaths imagine shooting your sit

00:39:41.990 --> 00:39:43.220
bones towards the back so your knees

00:39:43.220 --> 00:39:47.270
here as you lift the pelvis now we can

00:39:47.270 --> 00:39:48.860
stay here palms pressing into the earth

00:39:48.860 --> 00:39:50.720
or we can shimmy the shoulder blades in

00:39:50.720 --> 00:39:52.850
and interlace the fingertips behind the

00:39:52.850 --> 00:39:56.420
tailbone opening the chest breathe here

00:39:56.420 --> 00:39:58.640
wrists are square or palms together we

00:39:58.640 --> 00:40:00.380
breathe we press on all four corners of

00:40:00.380 --> 00:40:04.100
the feet you can take your gaze to your

00:40:04.100 --> 00:40:06.830
belly and look at the the inhale as it

00:40:06.830 --> 00:40:14.180
stretches the belly long then on an

00:40:14.180 --> 00:40:16.370
exhale with control with grace let the

00:40:16.370 --> 00:40:19.190
fingertips release and make your slow

00:40:19.190 --> 00:40:24.830
exit down awesome when you arrive hug

00:40:24.830 --> 00:40:26.600
the knees to the chest one last time

00:40:26.600 --> 00:40:28.220
give yourself a hug Rock a little side

00:40:28.220 --> 00:40:36.470
to side then release the soles of the

00:40:36.470 --> 00:40:38.660
feet to the mat extend the right leg out

00:40:38.660 --> 00:40:42.140
long followed by the left if you have a

00:40:42.140 --> 00:40:43.670
blanket here you can cover up with the

00:40:43.670 --> 00:40:49.820
blankets or you can pillow the head it's

00:40:49.820 --> 00:40:51.560
also nice to roll a blankie up put it

00:40:51.560 --> 00:40:54.080
behind the knees and let the arms spill

00:40:54.080 --> 00:40:57.530
out gently to the side preparing for our

00:40:57.530 --> 00:40:59.570
final and most precious posture today

00:40:59.570 --> 00:41:02.210
shavasana you can stay here as long as

00:41:02.210 --> 00:41:03.260
you like

00:41:03.260 --> 00:41:05.570
breathing letting the mind be at ease

00:41:05.570 --> 00:41:07.490
letting the heart rest feeling the

00:41:07.490 --> 00:41:09.650
support of the earth here so this is

00:41:09.650 --> 00:41:10.250
really yummy

00:41:10.250 --> 00:41:12.310
especially after doing such an active

00:41:12.310 --> 00:41:14.660
beginners practice prep you know

00:41:14.660 --> 00:41:16.400
pressing up and out of the foundation

00:41:16.400 --> 00:41:18.500
finding that integration here is a

00:41:18.500 --> 00:41:20.030
posture where we do the opposite to

00:41:20.030 --> 00:41:23.000
balance it out we allow this the mind in

00:41:23.000 --> 00:41:27.370
the body to rest we allow ourselves the

00:41:27.370 --> 00:41:29.180
permission really to do absolutely

00:41:29.180 --> 00:41:34.130
nothing to just be still just soften and

00:41:34.130 --> 00:41:37.609
release and relax and allow and let go

00:41:37.609 --> 00:41:39.930
and I just want to say I know that this

00:41:39.930 --> 00:41:42.210
can be kind of the hardest pose for some

00:41:42.210 --> 00:41:45.600
people particularly in a world where

00:41:45.600 --> 00:41:47.250
we're just constantly going going going

00:41:47.250 --> 00:41:51.690
and doing doing doing so if this is

00:41:51.690 --> 00:41:54.570
difficult for you consider this just

00:41:54.570 --> 00:41:57.359
like any other posture one that you need

00:41:57.359 --> 00:42:01.619
to practice evolve and grow keep

00:42:01.619 --> 00:42:03.300
allowing yourself the permission to do

00:42:03.300 --> 00:42:06.720
absolutely nothing hence the name the

00:42:06.720 --> 00:42:11.220
corpse pose giving yourself this moment

00:42:11.220 --> 00:42:16.459
to relax in shavasana

00:42:23.200 --> 00:42:25.060
let the breath return to its natural

00:42:25.060 --> 00:42:29.230
rhythm you can stay here open yourself

00:42:29.230 --> 00:42:31.510
up to a new experience maybe stay here a

00:42:31.510 --> 00:42:32.740
little bit longer than you even

00:42:32.740 --> 00:42:37.270
anticipated and have a great most

00:42:37.270 --> 00:42:39.070
beautiful rest of the day nice work

00:42:39.070 --> 00:42:41.760
everyone namaste

00:42:41.760 --> 00:42:48.749
[Music]

00:42:50.950 --> 00:42:59.098
[Music]

00:43:01.319 --> 00:43:03.380
you