WEBVTT 00:00:00.420 --> 00:00:01.420 Hey everyone. 00:00:01.420 --> 00:00:02.420 Welcome to Yoga with Adriene. 00:00:02.420 --> 00:00:07.560 I'm Adriene and today we have a digestive flow sequence to make you glow. 00:00:07.560 --> 00:00:11.440 This is the perfect pick me up if you've been taking it easy, or you just got done with 00:00:11.440 --> 00:00:16.189 a big event, or perhaps during the holiday season you've been taking good care and nurturing 00:00:16.190 --> 00:00:20.990 your body, eating nice yummy heavy foods, and you're craving a little kick back into 00:00:20.990 --> 00:00:22.889 a workout routine or a yoga practice. 00:00:22.890 --> 00:00:25.030 This is the perfect sequence for you. 00:00:25.030 --> 00:00:31.940 It's going to massage the internal organs, and get those digestive enzymes moving and 00:00:31.940 --> 00:00:37.109 flowing, and overall just bring a little heat to the body during these cold winter months. 00:00:37.109 --> 00:00:41.530 So, even if it's hot outside, this will be a nice sequence to make you sweat. 00:00:41.530 --> 00:01:01.839 So, get in something comfy, and hop on the mat, and giddy-up. 00:01:01.839 --> 00:01:02.839 Let's go. 00:01:02.839 --> 00:01:07.830 All right, let's begin in extended child's pose, taking a deep breath in and finding 00:01:07.830 --> 00:01:10.509 a long exhale out. 00:01:10.509 --> 00:01:17.579 And we'll spread the palms and in your own time rise up to all fours, drawing the knees 00:01:17.579 --> 00:01:23.399 underneath the hips and the wrist underneath the shoulders. 00:01:23.399 --> 00:01:27.090 Inhale, dropping the belly. 00:01:27.090 --> 00:01:33.340 Exhale, curling the tailbone under, relaxing the crown of the head. 00:01:33.340 --> 00:01:39.170 Cat-cow, moving with your breath. 00:01:39.170 --> 00:01:43.020 Take a moment to close the eyes here. 00:01:43.020 --> 00:01:48.729 Press up and out of the earth, and really connect to this line from the crown of the 00:01:48.729 --> 00:01:54.689 head to the tip of the tailbone, and everything in between. 00:01:54.689 --> 00:01:57.520 Commit to your breath for this practice. 00:01:57.520 --> 00:02:03.520 As you curl the toes under, walk the palms out, and take the deepest breath in as you 00:02:03.520 --> 00:02:06.780 send the sit bones up and back. 00:02:06.780 --> 00:02:10.690 Exhale, downward facing dog. 00:02:10.690 --> 00:02:12.290 Take a moment here to dance a little. 00:02:12.290 --> 00:02:13.290 Check it out. 00:02:13.290 --> 00:02:15.440 Paddle the feet. 00:02:15.440 --> 00:02:19.299 Find movement. 00:02:19.299 --> 00:02:21.240 Connect to the energy of your practice today. 00:02:21.240 --> 00:02:29.370 So, we are doing more than just a yoga workout, but really exploring the practice, and whatever 00:02:29.370 --> 00:02:33.209 it plans to serve up today. 00:02:33.209 --> 00:02:37.140 When you're ready, bend the knees softly and we're going to walk up towards the front edge 00:02:37.140 --> 00:02:41.079 of the mat, settling in to Uttanasana here. 00:02:41.080 --> 00:02:48.470 This is a great opportunity to let go of the day thus far, and again drop into the practice. 00:02:48.470 --> 00:02:49.730 Find what feels good here. 00:02:49.730 --> 00:02:51.129 You can clasp the elbows. 00:02:51.129 --> 00:02:53.590 Rock a little side to side. 00:02:53.590 --> 00:02:54.590 Relax the head. 00:02:54.590 --> 00:03:02.500 And then whenever you're ready press into your feet, and on an inhale, we're going to 00:03:02.500 --> 00:03:07.510 lift up to a nice flat back position, just halfway here. 00:03:07.510 --> 00:03:10.870 Deep breath in. 00:03:10.870 --> 00:03:14.030 On an exhale, float it down. 00:03:14.030 --> 00:03:19.879 Then bend your knees softly, tuck your chin into your chest and begin to roll it up into 00:03:19.879 --> 00:03:22.810 mountain pose. 00:03:22.810 --> 00:03:27.630 Take a moment here to loop the shoulders, check in with the neck. 00:03:27.630 --> 00:03:34.840 Let go of any tension here as you breathe deep and stay connected with your feet. 00:03:34.840 --> 00:03:37.470 Work it out. 00:03:37.470 --> 00:03:46.010 Draw your palms to your heart now, coming into mountain pose or Tadasana, with mindfulness, 00:03:46.010 --> 00:03:47.790 a sense of you. 00:03:47.790 --> 00:03:51.660 And we'll begin to move. 00:03:51.660 --> 00:03:54.460 Inhale, reaching the fingertips up overhead. 00:03:54.460 --> 00:03:58.980 Exhale, down through the mid-line we flow. 00:03:58.980 --> 00:04:02.290 Inhale, halfway lift. 00:04:02.290 --> 00:04:06.290 Exhale, soften and bow. 00:04:06.290 --> 00:04:10.030 Inhale, reach it all the way back up. 00:04:10.030 --> 00:04:11.030 Deep breath in. 00:04:11.030 --> 00:04:12.680 Breathe, breathe, breathe. 00:04:12.680 --> 00:04:15.359 And exhale, hands to heart. 00:04:15.359 --> 00:04:16.399 Awesome. 00:04:16.399 --> 00:04:18.409 Inhale, reach it up. 00:04:18.410 --> 00:04:20.730 Full breath in. 00:04:20.730 --> 00:04:24.590 Exhale, soft knees as you forward fold. 00:04:24.590 --> 00:04:28.099 Inhale, halfway lift. 00:04:28.100 --> 00:04:30.360 Exhale, bow. 00:04:30.360 --> 00:04:33.610 Now, step or hop the feet back to plank. 00:04:33.610 --> 00:04:34.610 Don't panic. 00:04:34.610 --> 00:04:40.940 Find a little movement here and then slowly we'll lower all the way down to the belly. 00:04:40.940 --> 00:04:46.610 On a deep breath in, open your heart, your chest cobra. 00:04:46.610 --> 00:04:50.230 And then exhale, we release. 00:04:50.230 --> 00:04:53.680 Curling the toes under and sending it up and back. 00:04:53.680 --> 00:04:54.680 Down-dog. 00:04:54.680 --> 00:04:57.680 Deep breath in. 00:04:57.680 --> 00:04:59.560 Long breath out. 00:04:59.560 --> 00:05:04.450 And then on an inhale we step, float, or hop towards the front edge of our mat. 00:05:04.450 --> 00:05:05.860 Forward fold. 00:05:05.860 --> 00:05:07.280 Inhale. 00:05:07.280 --> 00:05:08.280 Halfway lift. 00:05:08.280 --> 00:05:09.380 Move with your breath. 00:05:09.380 --> 00:05:11.200 Exhale, bow. 00:05:11.200 --> 00:05:13.530 Inhale, reach it all the way up. 00:05:13.530 --> 00:05:17.479 Spread your fingertips and exhale to the heart. 00:05:17.480 --> 00:05:18.480 Sweet. 00:05:18.480 --> 00:05:20.770 Inhale, reach it up. 00:05:20.770 --> 00:05:23.349 Exhale, forward fold. 00:05:23.350 --> 00:05:25.660 Inhale, halfway lift. 00:05:25.660 --> 00:05:26.660 Long neck. 00:05:26.660 --> 00:05:27.660 Exhale. 00:05:27.660 --> 00:05:30.400 Step, float, or hop the feet back. 00:05:30.400 --> 00:05:31.400 Plank. 00:05:31.400 --> 00:05:36.460 Now, we can lower down to cobra or Chaturanga to up-dog. 00:05:36.460 --> 00:05:39.049 Find softness in your Vinyasa here. 00:05:39.050 --> 00:05:40.050 Together we'll meet. 00:05:40.050 --> 00:05:43.110 Downward facing dog. 00:05:43.110 --> 00:05:44.910 This time inhale. 00:05:44.910 --> 00:05:47.650 Send the right leg up. 00:05:47.650 --> 00:05:51.750 Exhale all the way up and into your lunge. 00:05:51.750 --> 00:05:57.120 From the low lunge, we'll take a deep breath in and on an exhale let the heart open. 00:05:57.120 --> 00:05:59.620 Radiate forward. 00:05:59.620 --> 00:06:03.850 Plant the left palm next to the right foot and deep breath in, we reach the right fingertips 00:06:03.850 --> 00:06:05.770 up towards the sky. 00:06:05.770 --> 00:06:07.159 Twist. 00:06:07.160 --> 00:06:09.790 Lower that back knee if you need to. 00:06:09.790 --> 00:06:12.330 Breathe deep. 00:06:12.330 --> 00:06:14.710 Inhale in and exhale. 00:06:14.710 --> 00:06:16.909 Melt it back to center. 00:06:16.910 --> 00:06:19.930 Step the right foot back and we Vinyasa. 00:06:19.930 --> 00:06:21.750 Moving with the breath. 00:06:21.750 --> 00:06:24.220 Cobra or up-dog. 00:06:24.220 --> 00:06:26.480 Together we meet, down-dog. 00:06:26.480 --> 00:06:28.870 Inhale, left leg lifts high. 00:06:28.870 --> 00:06:31.900 Step it up into your low lunge. 00:06:31.900 --> 00:06:33.460 Take a moment to get settled in. 00:06:33.460 --> 00:06:36.669 Open your heart. 00:06:36.670 --> 00:06:43.150 And this time we'll plant the right hand next to the left foot and on a deep breath in, 00:06:43.150 --> 00:06:47.130 lift the left fingertips up to the sky. 00:06:47.130 --> 00:06:49.980 Find your breath. 00:06:49.980 --> 00:06:55.010 Straight line from the crown of the head to the tip of the tailbone. 00:06:55.010 --> 00:07:00.870 On an exhale, melt it back and we'll step the back foot up to meet the front. 00:07:00.870 --> 00:07:02.370 Forward fold. 00:07:02.370 --> 00:07:05.450 Inhale, halfway lift. 00:07:05.450 --> 00:07:07.940 Exhale, soften and bow. 00:07:07.940 --> 00:07:14.080 Inhale, reach it all the way up and exhale right back down. 00:07:14.080 --> 00:07:15.310 Forward fold. 00:07:15.310 --> 00:07:17.690 Inhale, flat back. 00:07:17.690 --> 00:07:19.610 Exhale, bow. 00:07:19.610 --> 00:07:23.750 Inhale, step, or hop the feet back to plank. 00:07:23.750 --> 00:07:26.610 Choose your Vinyasa. 00:07:26.610 --> 00:07:31.260 Enjoy your practice. 00:07:31.260 --> 00:07:38.030 Sending it back to downward facing dog. 00:07:38.030 --> 00:07:43.049 We'll anchor through the left heel and inhale, slide the right leg up. 00:07:43.050 --> 00:07:46.880 This time squeeze your right knee up and in towards your heart. 00:07:46.880 --> 00:07:52.150 Take a deep breath in and on an exhale step the right foot up. 00:07:52.150 --> 00:07:53.859 Low lunge. 00:07:53.860 --> 00:07:55.080 Same thing as before. 00:07:55.080 --> 00:07:59.900 We plant the left palm and inhale, breathe into the lower belly as you find your twist. 00:07:59.900 --> 00:08:04.000 We can always have that back knee lowered or the right hand on the waistline. 00:08:04.000 --> 00:08:06.070 Make it your own. 00:08:06.070 --> 00:08:07.830 Find your breath. 00:08:07.830 --> 00:08:10.960 On an exhale we come back to center. 00:08:10.960 --> 00:08:13.180 Lower the left knee. 00:08:13.180 --> 00:08:15.810 Send the hips back. 00:08:15.810 --> 00:08:20.560 Forward fold here as we breathe into the legs, breathe into the back body and flex the right 00:08:20.560 --> 00:08:23.780 toes up towards the sky. 00:08:23.780 --> 00:08:27.979 Nice stretch here in the left foot as well as we relax the shoulders down for one more 00:08:27.980 --> 00:08:29.110 breath cycle. 00:08:29.110 --> 00:08:37.539 In and out, and then slowly rolling through that right foot, we come back to our lunge. 00:08:37.539 --> 00:08:43.088 Strong legs here as we lift the back knee and inhale, reach the fingertips up. 00:08:43.089 --> 00:08:47.430 Hug the inner things towards the mid-line, really squeezing that right knee towards the 00:08:47.430 --> 00:08:50.359 center as you find a strong high lunge. 00:08:50.360 --> 00:08:53.510 And then we gently release. 00:08:53.510 --> 00:08:54.850 Awesome. 00:08:54.850 --> 00:08:56.269 Find your Vinyasa here. 00:08:56.269 --> 00:08:57.980 Mix and match. 00:08:57.980 --> 00:09:00.500 Play with strength and grace. 00:09:00.500 --> 00:09:04.060 And we'll meet downward facing dog. 00:09:04.060 --> 00:09:07.949 Inhale, lift the left leg high. 00:09:07.949 --> 00:09:11.349 Exhale, squeezing left knee up and in towards your heart. 00:09:11.350 --> 00:09:14.610 Strong body here, press away from the earth. 00:09:14.610 --> 00:09:19.149 Stepping the left foot up into your lunge, we find our twist. 00:09:19.149 --> 00:09:22.280 Inhale, really reaching up towards the sky. 00:09:22.280 --> 00:09:32.560 Or again, bringing that left hand to the waistline for more stability. 00:09:32.560 --> 00:09:33.560 Inhale in. 00:09:33.560 --> 00:09:36.138 Exhale, melt it back to center. 00:09:36.139 --> 00:09:39.800 Lower the right knee and send it on back. 00:09:39.800 --> 00:09:44.270 Flexing through the left foot this time, relaxing the weight of the head down. 00:09:44.270 --> 00:09:48.639 You might find a little wave in the spine here, a little movement. 00:09:48.639 --> 00:09:57.019 Breathe into that left hammy. 00:09:57.019 --> 00:10:00.660 And then again, rather than just shifting forward to the next thing, really roll through 00:10:00.660 --> 00:10:01.719 that left foot. 00:10:01.720 --> 00:10:07.790 Enjoy each transition here as we lift up strong, high lunge. 00:10:07.790 --> 00:10:13.949 Really hugging the legs in towards the mid-line, lengthening the tailbone down. 00:10:13.949 --> 00:10:16.930 Deep breath in. 00:10:16.930 --> 00:10:19.810 And exhale we release. 00:10:19.810 --> 00:10:23.779 Awesome, and Vinyasa. 00:10:23.779 --> 00:10:24.779 Make it your own. 00:10:24.779 --> 00:10:25.779 Move with your breath. 00:10:25.779 --> 00:10:27.810 I love this music here. 00:10:27.810 --> 00:10:33.180 All my friends who are a part of the Empower Program will recognize this. 00:10:33.180 --> 00:10:34.180 It's beautiful. 00:10:34.180 --> 00:10:36.649 So ride the wave. 00:10:36.649 --> 00:10:43.209 And once again we'll meet up in downward facing dog. 00:10:43.209 --> 00:10:45.949 Deep breath in through the nose. 00:10:45.949 --> 00:10:49.290 Long exhale out through the mouth. 00:10:49.290 --> 00:10:51.360 Bend your knees. 00:10:51.360 --> 00:10:53.260 Hop the feet up towards the front edge. 00:10:53.260 --> 00:10:56.360 And inhale, halfway lift. 00:10:56.360 --> 00:10:57.540 Exhale bow. 00:10:57.540 --> 00:11:01.380 Inhale, reach it all the way up, spread the palms. 00:11:01.380 --> 00:11:06.000 Exhale, Anjali Mudra at the heart. 00:11:06.000 --> 00:11:09.800 Now take a moment here to perhaps close your eyes. 00:11:09.800 --> 00:11:11.529 Notice how you feel. 00:11:11.529 --> 00:11:13.930 Notice the sensations in the body. 00:11:13.930 --> 00:11:16.839 Make some observations. 00:11:16.839 --> 00:11:19.800 Reconnect with your breath. 00:11:19.800 --> 00:11:23.719 And then when you're ready we'll inhale, reach it up once again. 00:11:23.720 --> 00:11:26.790 Exhale, forward fold. 00:11:26.790 --> 00:11:29.769 Inhale, halfway lift. 00:11:29.769 --> 00:11:31.749 Exhale, bow. 00:11:31.749 --> 00:11:35.300 And stepping or hopping the feet back to plank. 00:11:35.300 --> 00:11:38.269 Choose your own Vinyasa, cobra or up-dog. 00:11:38.269 --> 00:11:43.040 Exhale, downward facing dog. 00:11:43.040 --> 00:11:46.149 Inhale, lift the right leg high. 00:11:46.149 --> 00:11:49.800 Exhale, squeezing that knee up towards your heart. 00:11:49.800 --> 00:11:52.319 Inhale, find your twist. 00:11:52.320 --> 00:11:55.310 Exhale, back to center. 00:11:55.310 --> 00:11:58.670 This time we're going to pivot on the back foot and inhale. 00:11:58.670 --> 00:12:04.029 Rise up to settle in Warrior II. 00:12:04.029 --> 00:12:08.769 Reaching the right fingertips forward up and back, we find peaceful warrior, a reverse 00:12:08.769 --> 00:12:10.579 warrior. 00:12:10.579 --> 00:12:12.219 Deep breath in. 00:12:12.220 --> 00:12:13.629 Exhale. 00:12:13.629 --> 00:12:15.860 Back to Warrior II. 00:12:15.860 --> 00:12:23.620 Now softening the right elbow on top of the right thigh we find extended side angle. 00:12:23.620 --> 00:12:25.569 Press into the outer edge of that back foot. 00:12:25.569 --> 00:12:32.579 Take a deep breath in, and on your exhale send it all the way back, reverse warrior. 00:12:32.579 --> 00:12:34.550 Inhale in. 00:12:34.550 --> 00:12:37.920 Exhale back to your lunge. 00:12:37.920 --> 00:12:39.729 Vinyasa. 00:12:39.730 --> 00:12:41.750 Moving with your breath. 00:12:41.750 --> 00:12:43.550 Finding strength. 00:12:43.550 --> 00:12:45.520 Downward facing dog. 00:12:45.520 --> 00:12:48.709 Inhale, lift the left leg high. 00:12:48.709 --> 00:12:54.160 Exhale, squeeze that left knee in and up into your lunge. 00:12:54.160 --> 00:12:57.389 Inhale, left fingertips reach up. 00:12:57.389 --> 00:12:58.519 Twist. 00:12:58.519 --> 00:13:00.949 Exhale, back to center. 00:13:00.949 --> 00:13:04.560 Pivoting on that back foot we rise up, Warrior II. 00:13:04.560 --> 00:13:07.279 Move with your breath. 00:13:07.279 --> 00:13:12.740 Sink into that front knee as you reach the left fingertips forward, up and back, peaceful 00:13:12.740 --> 00:13:14.459 warrior. 00:13:14.459 --> 00:13:16.569 Extension through the crown. 00:13:16.569 --> 00:13:19.329 Back to Warrior II. 00:13:19.329 --> 00:13:25.180 And then softening through that left elbow we find extended side angle. 00:13:25.180 --> 00:13:26.609 Open your heart towards the sky. 00:13:26.610 --> 00:13:27.610 Deep breath in. 00:13:27.610 --> 00:13:30.830 Exhale, peaceful warrior. 00:13:30.830 --> 00:13:32.900 Move with your breath. 00:13:32.900 --> 00:13:34.689 All the way back into your lunge. 00:13:34.690 --> 00:13:39.510 This time we're going to step the back foot up to meet the front. 00:13:39.510 --> 00:13:40.910 Forward fold. 00:13:40.910 --> 00:13:43.749 Inhale, halfway lift. 00:13:43.749 --> 00:13:45.629 Exhale, bow. 00:13:45.629 --> 00:13:51.839 Inhale, reach it all the way up and exhale to your heart. 00:13:51.839 --> 00:13:53.189 Right back in we go. 00:13:53.189 --> 00:13:55.040 Inhale, reaching it up. 00:13:55.040 --> 00:13:57.180 Exhale, fold. 00:13:57.180 --> 00:13:59.699 Inhale, halfway lift. 00:13:59.699 --> 00:14:01.839 Exhale, bow. 00:14:01.839 --> 00:14:05.740 Inhale, step or hop the feet back to plank. 00:14:05.740 --> 00:14:11.139 Hug the elbows into the side body and inhale, lift-up cobra or up dog. 00:14:11.139 --> 00:14:13.910 Exhale, downward facing dog. 00:14:13.910 --> 00:14:16.449 Inhale, right leg high. 00:14:16.450 --> 00:14:21.050 Exhale, squeeze the right knee up in towards your heart. 00:14:21.050 --> 00:14:26.498 Stepping up into your lunge, we explore a little deeper, bringing the palms together 00:14:26.499 --> 00:14:32.220 at the heart, hugging that right knee in towards the center as you find your twist. 00:14:32.220 --> 00:14:34.459 Palms together and Namaste. 00:14:34.459 --> 00:14:40.430 Can always lower that left knee or repeat the twist that we've been doing before. 00:14:40.430 --> 00:14:45.008 Strong legs as you really spike that left heel towards the back edge of your mat and 00:14:45.009 --> 00:14:48.139 then on an exhale, release back to center. 00:14:48.139 --> 00:14:51.009 Now again we open up Warrior II. 00:14:51.009 --> 00:14:53.070 Then peaceful warrior. 00:14:53.070 --> 00:14:59.630 Move with your breath to extended side angle. 00:14:59.630 --> 00:15:02.600 Back to peaceful warrior. 00:15:02.600 --> 00:15:05.510 And then all the way back down to your lunge. 00:15:05.510 --> 00:15:10.769 So there's no right or wrong with the breath here, just move with nice long smooth deep 00:15:10.769 --> 00:15:12.240 breaths. 00:15:12.240 --> 00:15:19.720 After your Vinyasa, we'll take it to down dog and inhale, lift the left leg high. 00:15:19.720 --> 00:15:23.209 Exhale, squeeze that left knee up in towards your heart. 00:15:23.209 --> 00:15:26.599 And we'll step it up in towards your lunge. 00:15:26.600 --> 00:15:32.459 Palms come together and we find that deep juicy twist on the other side. 00:15:32.459 --> 00:15:34.319 Pulling the left hip crease back. 00:15:34.319 --> 00:15:37.969 Modifying up or down as needed. 00:15:37.970 --> 00:15:41.500 Make it your own. 00:15:41.500 --> 00:15:42.790 Strong alignment. 00:15:42.790 --> 00:15:44.860 Good energy. 00:15:44.860 --> 00:15:51.449 As we melt it back to center and lift it up, Warrior II. 00:15:51.449 --> 00:15:54.839 Peaceful warrior. 00:15:54.839 --> 00:15:59.379 Extended side angle. 00:15:59.379 --> 00:16:01.389 Back to peaceful warrior. 00:16:01.389 --> 00:16:02.709 Reverse it. 00:16:02.709 --> 00:16:03.859 Beautiful. 00:16:03.860 --> 00:16:08.119 And all the way back down to your lunge. 00:16:08.119 --> 00:16:13.700 Step the left toes back, Chaturanga practice. 00:16:13.700 --> 00:16:17.000 And downward facing dog. 00:16:17.000 --> 00:16:19.540 Awesome, my friends. 00:16:19.540 --> 00:16:22.118 Deep breath in through the nose. 00:16:22.119 --> 00:16:30.240 Cleansing breath out through the mouth. 00:16:30.240 --> 00:16:35.930 Then bend the knees generously and we'll step or hop it up towards the front edge. 00:16:35.930 --> 00:16:38.069 Inhale, halfway lift. 00:16:38.070 --> 00:16:39.950 Long beautiful neck. 00:16:39.950 --> 00:16:42.250 Exhale, bow. 00:16:42.250 --> 00:16:46.149 Now bend your knees generously and send your sit bones back. 00:16:46.149 --> 00:16:49.690 Utkatasana, chair pose, with a twist. 00:16:49.690 --> 00:16:54.100 Palms come together at the heart and we move towards the left outer edge of the right arm 00:16:54.100 --> 00:16:57.230 to the outer edge of the left leg. 00:16:57.230 --> 00:16:58.699 Find spaciousness. 00:16:58.699 --> 00:17:00.120 Open your heart, your chest. 00:17:00.120 --> 00:17:06.720 Draw the knees together or try pulling the left hip crease back as you breathe in. 00:17:06.720 --> 00:17:12.869 And on an exhale, gently release it back to center. 00:17:12.869 --> 00:17:13.869 Nice work. 00:17:13.869 --> 00:17:17.349 Straight legs as we inhale, lift up, halfway. 00:17:17.349 --> 00:17:19.030 Exhale, soften and bow. 00:17:19.030 --> 00:17:21.079 Then we'll bend the knees. 00:17:21.079 --> 00:17:24.319 Drop the sit bones and try again on the other side. 00:17:24.319 --> 00:17:25.929 Stick with it. 00:17:25.930 --> 00:17:28.460 You got this. 00:17:28.460 --> 00:17:32.260 Breathing nice long smooth deep breaths. 00:17:32.260 --> 00:17:35.330 Strong transformative soulful breaths. 00:17:35.330 --> 00:17:39.169 In and out. 00:17:39.170 --> 00:17:40.901 Drop the sit bones, take a deep breath in. 00:17:40.901 --> 00:17:43.480 And exhale, release. 00:17:43.480 --> 00:17:45.200 Awesome job. 00:17:45.200 --> 00:17:47.750 Inhale, halfway lift. 00:17:47.750 --> 00:17:50.840 Exhale, bow. 00:17:50.840 --> 00:17:52.610 Step or hop the toes back. 00:17:52.610 --> 00:17:54.199 Slowly lower down. 00:17:54.200 --> 00:17:57.060 Inhale, cobra or upward facing dog. 00:17:57.060 --> 00:18:01.290 And exhale a very well deserved rest. 00:18:01.290 --> 00:18:04.470 Bring the two big toes together, heels left to right. 00:18:04.470 --> 00:18:05.720 Pillow the head. 00:18:05.720 --> 00:18:07.440 Shake the hips. 00:18:07.440 --> 00:18:12.650 Notice your breath. 00:18:12.650 --> 00:18:20.020 Then when you're ready we're going to transition all the way onto our backs. 00:18:20.020 --> 00:18:25.280 Nice and slow, for a little core strengthening practice. 00:18:25.280 --> 00:18:27.260 Take your time getting there. 00:18:27.260 --> 00:18:30.960 And when you do, we're going to interlace the fingertips behind the head, elbows nice 00:18:30.960 --> 00:18:35.380 and wide. 00:18:35.380 --> 00:18:41.170 Then lifting the shins up parallel to the ceiling and lifting the head and the neck 00:18:41.170 --> 00:18:45.780 and the shoulders up, we draw right elbow to left knee. 00:18:45.780 --> 00:18:47.580 Straighten the right leg out long. 00:18:47.580 --> 00:18:49.580 Then switch. 00:18:49.580 --> 00:18:52.760 Left elbow to right knee. 00:18:52.760 --> 00:18:55.300 Back and forth. 00:18:55.300 --> 00:18:58.050 Yogi bicycles. 00:18:58.050 --> 00:19:00.960 Finding a rhythm with the breath. 00:19:00.960 --> 00:19:03.670 Moving from left to center. 00:19:03.670 --> 00:19:06.150 Right to center. 00:19:06.150 --> 00:19:07.580 Careful not to crunch the neck. 00:19:07.580 --> 00:19:12.860 Keep the gaze up or a spaciousness between the chin and the chest. 00:19:12.860 --> 00:19:19.120 Stick with this rhythm or begin to speed it up, scooping the tailbone up, drawing the 00:19:19.120 --> 00:19:21.750 navel down. 00:19:21.750 --> 00:19:24.160 Focus on your breath. 00:19:24.160 --> 00:19:25.610 Make it your own. 00:19:25.610 --> 00:19:31.810 If you like, when you get bored, you can bring that Simba into your hands and bring Simba 00:19:31.810 --> 00:19:33.560 up and over. 00:19:33.560 --> 00:19:34.560 Back and forth. 00:19:34.560 --> 00:19:36.260 Back and forth. 00:19:36.260 --> 00:19:37.260 Deep breath in. 00:19:37.260 --> 00:19:38.260 Smile. 00:19:38.260 --> 00:19:39.330 Exhale, release. 00:19:39.330 --> 00:19:41.000 Hug the knees into the chest. 00:19:41.000 --> 00:19:42.000 Awesome. 00:19:42.000 --> 00:19:44.790 Then we'll cross the right ankle over the left. 00:19:44.790 --> 00:19:50.020 Grab the outer edges of the feet and shake it off with a little playful rocking, back 00:19:50.020 --> 00:19:53.760 and forth, back and forth. 00:19:53.760 --> 00:20:00.010 Until you're ready to come back to all fours. 00:20:00.010 --> 00:20:01.860 Curl the toes under. 00:20:01.860 --> 00:20:04.139 Send the sit bones up. 00:20:04.140 --> 00:20:07.410 Downward facing dog. 00:20:07.410 --> 00:20:11.000 This time we're going to walk the toes up, just a hair. 00:20:11.000 --> 00:20:17.260 And reach the right arm to clasp either the outer edge of that left ankle, left shin or 00:20:17.260 --> 00:20:19.870 calf, even the back of the knee or the thigh. 00:20:19.870 --> 00:20:27.750 This is a challenging twist here that requires nice deep full breaths. 00:20:27.750 --> 00:20:32.700 Careful to not clench in the face or in the shoulders. 00:20:32.700 --> 00:20:36.880 And then we'll slowly release back to center and experiment with this downward dog twist 00:20:36.880 --> 00:20:38.710 on the other side. 00:20:38.710 --> 00:20:43.310 No toxic thoughts if you're not there yet. 00:20:43.310 --> 00:20:50.659 It gives you something to work towards, something to look forward to. 00:20:50.660 --> 00:20:54.150 Deep breath in as we look underneath the right armpit, chest. 00:20:54.150 --> 00:20:57.560 And exhale, release back to center. 00:20:57.560 --> 00:20:59.889 Awesome job. 00:20:59.890 --> 00:21:01.370 Final Vinyasa here. 00:21:01.370 --> 00:21:03.580 You can skip it if you like. 00:21:03.580 --> 00:21:06.689 Cobra or upward facing dog. 00:21:06.690 --> 00:21:10.020 And exhale. 00:21:10.020 --> 00:21:11.680 Balasana. 00:21:11.680 --> 00:21:14.890 Bring the palms together, up and over head. 00:21:14.890 --> 00:21:21.430 Find a little sway. 00:21:21.430 --> 00:21:26.960 Then slowly we'll rise up, for a little playtime. 00:21:26.960 --> 00:21:31.640 So this isn't just for advanced yogis or people wanting to deepen their practice. 00:21:31.640 --> 00:21:34.900 This is really what yoga home practice is all about. 00:21:34.900 --> 00:21:39.530 So you can go into a pigeon here as I'm demonstrating or if you're not really feeling the hip opener 00:21:39.530 --> 00:21:46.889 but you've been working on crow pose, you might take this moment now to practice Bakasana. 00:21:46.890 --> 00:21:52.840 So this is essentially a free style moment for you to really ask yourself what do I need 00:21:52.840 --> 00:21:57.240 and how can I play with that. 00:21:57.240 --> 00:22:00.610 For me this is the real yoga. 00:22:00.610 --> 00:22:02.850 This is what home practice is all about. 00:22:02.850 --> 00:22:06.770 Empowering yourself to just play on the mat. 00:22:06.770 --> 00:22:11.520 I just tried a side arm balance. 00:22:11.520 --> 00:22:17.270 Maybe it's straight to Shavasana for you here or maybe you turn your perspective on its 00:22:17.270 --> 00:22:21.780 side for a side plank. 00:22:21.780 --> 00:22:26.389 You can do as much or as little as you like here. 00:22:26.390 --> 00:22:37.840 Maybe just coming to a nice comfortable seat, a meditation pose or bow pose. 00:22:37.840 --> 00:22:39.709 Take a couple moments here to play. 00:22:39.710 --> 00:22:46.310 Again, remember this is your practice, your moment. 00:22:46.310 --> 00:23:00.570 My best advice to you in this moment is don't decide where it ends. 00:23:00.570 --> 00:23:05.810 Enjoy. 00:23:05.810 --> 00:23:16.860 Take your time and when you're ready we'll meet in a flat back position. 00:23:16.860 --> 00:23:22.649 Slowing it down, hugging the knees into the chest, maybe taking a reclined twist or two. 00:23:22.650 --> 00:23:29.760 We're moving straight into a reclined cobbler's pose. 00:23:29.760 --> 00:23:36.570 Stabilizing through the sacrum and the spine, allowing the skin or the face to soften and 00:23:36.570 --> 00:23:38.480 relax. 00:23:38.480 --> 00:23:41.460 Notice how you feel. 00:23:41.460 --> 00:23:49.710 And eventually take a moment to just be still in corpse pose. 00:23:49.710 --> 00:23:54.230 If you want to skip the outro of this video you can sit up now and just go ahead and pause, 00:23:54.230 --> 00:24:00.530 maybe resting a little longer in Shavasana today. 00:24:00.530 --> 00:24:07.590 Rock on. 00:24:07.590 --> 00:24:09.260 All right my friends, excellent work. 00:24:09.260 --> 00:24:10.260 Good job. 00:24:10.260 --> 00:24:12.320 If this was challenging for you, don't worry, it's a challenging sequence. 00:24:12.320 --> 00:24:17.750 It's definitely a more intermediate flow variations there for you. 00:24:17.750 --> 00:24:21.020 But something everyone can benefit from if they want to deepen their practice. 00:24:21.020 --> 00:24:27.129 This is also very similar to my Reboot Program and my Empower Program, which is my version 00:24:27.130 --> 00:24:28.130 of Power Yoga. 00:24:28.130 --> 00:24:34.570 Reboot is a 29-day yoga experience to totally reboot the system and just lifestyle. 00:24:34.570 --> 00:24:39.090 It's great after a breakup or like I said, a big event or the holidays when you're looking 00:24:39.090 --> 00:24:40.429 for that perfect pick me up. 00:24:40.430 --> 00:24:44.780 So, if you like this style and you're hungry for more, go to FindWhatFeelsGood.com and 00:24:44.780 --> 00:24:47.180 check out Reboot and Empower there. 00:24:47.180 --> 00:24:49.040 I always love your feedback. 00:24:49.040 --> 00:24:50.040 Return to the practice. 00:24:50.040 --> 00:24:54.200 See how it grows and evolves, and I look forward to hearing from you. 00:24:54.200 --> 00:24:55.740 Have a lovely rest of your day. 00:24:55.740 --> 00:25:07.280 Drink lots of water. 00:25:07.280 --> 00:25:18.280 Namaste.