WEBVTT

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- What's up, everyone?

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Welcome to Yoga with Adriene.

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I am Adriene.

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Today with have an
awesome self-love vinyasa,

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or a Valentine's vinyasa.

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Whether you celebrate
Valentine's Day or not

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need not matter to anyone.

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This is a little flow to just get

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the energy going in the body.

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Perhaps you're feeling a little
stagnant or a little blah.

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This is a little pick-me-up to remind you

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that you're awesome and that you deserve

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to find what feels good.

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Let's get started.

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(light upbeat music)

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All right, today we're
going to begin on all fours.

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So come on down.

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Take a second to get settled in.

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Move at your own pacing.

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No need to rush.

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Coming into tabletop position,

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and just kind of moving around here a bit,

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feeling your hands on the earth.

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Making sure the toes aren't
coming in or splaying out,

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but really being real meticulous
about your alignment here,

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as you draw your attention inward.

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Find your alignment.

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Wrists underneath the shoulders.

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Knees directly underneath the hip points.

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Again, pressing into the
tops of the feet firmly.

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This is our foundation floor cat cow,

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so a strong footing.

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Press away from your yoga mat.

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You've found the alignment.

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Now find the action of
engaging the abdominal wall.

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Naval draws up.

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Find length through the crown.

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Extension, reaching back with the tail.

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Here we go.

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Big breath in.

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Big breath out.

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Inhale, drop the belly.

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Open the chest forward.

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Exhale, curl the tail,

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rounding up through the spine,

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chin to chest.

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Inhale, enjoy.

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Dropping the belly.

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Feeling the front body grow long.

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Hey-o!

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And exhale, curling the tail.

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Drawing the navel up.

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Releasing the crown of the head down.

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Keep that going in your own time.

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Here we go.

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Waking up the breath.

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Awakening the spine.

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Do one more.

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Great.

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Then we'll come back to tabletop position.

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Just walk the hands
out a little bit wider,

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and go ahead and turn your
fingers out just a hair.

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The knees right underneath the hip points,

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and I'm just going to draw
some circles with my hips.

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That kind of day, whoo!

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Should feel really good in the hips.

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Careful not to collapse
onto the wrists here,

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so we'll stay nice and strong.

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If you need to, you can
come up to fists here.

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It's a great modification.

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Reverse your circle.

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Get as freaky -

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I could get a lot freakier here,

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but this is going on
YouTube, so I'm not going to.

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But I encourage you to
get pretty freaky here

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in the comfort of your own home.

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Really find what feels good
in the hips and the pelvis.

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Should feel really good.

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Outer edges of the hips and side body

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start to get in.

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You don't even know.

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I could really find some
good freestyle movement here,

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but I'm keeping it clean.

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That's the beauty of the home practice,

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just like really going for it.

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Great.

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Then, dropping the elbows down
where the hands once were,

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and walking the knees back.

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Heart to earth pose.

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This is a great heart
opener to start with.

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Walk the knees back.

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Try to keep the toes in
line with the knees again,

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rather than coming in or splaying out.

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Two parallel lines,
like two railroad tracks

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with your shins.

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Same thing with the forearms.

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Notice if the elbows are coming in,

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or the fingertips are coming in.

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We have two parallel lines in the forearms

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and in the shins.

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Then forehead comes to your yoga mat.

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Mmmm, mine smells good,

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like my yoga mat spray.

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Promise, I didn't even plan to say that.

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If you're interested in learning

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how to make the yoga mat spray,

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I have a video for that.

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It's pretty fun and simple.

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Here we go.

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Rock your pelvis up towards the sky,

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your tailbone, your coccyx,
reaches up towards the sky.

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Big stretch here, big heart opener,

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great for the shoulders.

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Breathe deep.

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Begin to open your mind
to moving with love.

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That sounds so cheesy.

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How can you bathe yourself
in love and believe it.

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Those of you who have
just come off yoga camp,

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this is a great little segue.

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Those of you who are new to the practice,

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maybe just open your mind,

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open your heart to a new experience.

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Why did you roll out the mat today?

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Why did you start the video?

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I don't think it was because
you didn't love yourself,

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or you didn't want to, rather.

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Slowly rising up.

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Just stay open here.

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Can I move with love?

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What does that mean?

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We'll slowly come all the way up,

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walking back to that tabletop position.

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We're going to get off the
hands here in just a moment.

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Keeping the knees right
underneath the hips,

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toes in line with the knees.

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We'll bring the right hand
to the center, and inhale.

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Open left fingertips out.

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You might only go halfway here
if you're tight in the chest,

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or maybe you can reach all the way up.

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We're not necessarily coming all the way

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to your stack here.

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Just opening up through the chest.

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Try to keep the hips over
the knees and the ankles,

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and the ankles in line with the knees.

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Big breath in.

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Big breath out.

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Switch.

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Left hand replaces the right,

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and we reach out with
the right fingertips.

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Again, just go for the stretch.

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Stretch, not the shape here.

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You don't have to shift the hips

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and come all the way to here.

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Maybe it's just here.

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Inhale in, exhale release.

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One breath here, table top position.

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You've got this.

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If you want to add in a little fire,

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we'll lift the knees, let them hover.

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Big breath cycle, in,

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and out.

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Awesome, nice work.

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Curl the toes under.

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Send it back, child's pose.

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Any variation, just melt your heart here.

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Breathe into the soles of your feet.

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Take a break off your wrists.

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You might roll the wrists,

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circling one way and then the other.

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You might spread the fingertips,

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or even give yourself a little
massage on the forearms.

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About to take it up.

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Relish in these last few
moments on the ground,

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so that you can connect to your breath

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when you're moving in the standing poses.

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Inhale lots of love in,

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and exhale lots of love out.

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Rad.

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Spread the fingertips, lift the heart.

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Come back up to that tabletop position.

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Then when you're ready,
send the hips up high.

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Downward facing dog.

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Play with your dog here.

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Spread the palms, peddle the feet.

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Play with how long your dog is,

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and play with how short.

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Play with how narrow your toes go,

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and then play with how wide,

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maybe stepping the feet
as wide as your yoga mat.

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Shift the hips a little left to right.

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Then when you're ready,
take it for a nice stroll,

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all the way to the top of your mat.

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Forward fold.

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Grab the elbows.

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Rock a little side to side.

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Feet are hip width apart,

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or you can bring them flush together here.

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Doesn't matter to me.

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Just nice, conscious footing,
toes pointing forward.

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Then we'll release the arms.

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Stay mindful of the breath

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as you tuck the chin into the chest

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and slowly roll it up.

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Try to find a sense of
grounding through the feet here,

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so you stack up through the spine.

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Then roll up tall into the mountain.

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Take a second here to
fix whatever you need to,

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fidgit, loop the shoulders.

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Maybe do the hip circles again.

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Do all that so that then you can come to

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a nice still mountain

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with the palms together at the heart.

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Really activate the palms today.

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Send the elbows left to right.

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Again, try to find your sense of grounding

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through the soles of the feet, right?

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Your sweet foot to earth connection here.

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Then draw energy all the
way up from the feet,

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all the way up through that
plumb line, that midline,

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all the way up through
the crown of the head.

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Begin to notice your breath here.

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Inhale lot's of love in,

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and exhale lots of love out.

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Here we go.

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Soft knees.

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Inhale to reach it up, full body stretch.

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Exhale, forward fold.

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Moving with the breath.

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Inhale, halfway lift your version.

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Find nice length through the neck.

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Use an exhale to fold.

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Inhale, reach for the sky.

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Again, stay grounded through the feet.

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Exhale, hands to heart.

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Great.

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Soft knees this time as you inhale.

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Reach it up.

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Keep your soft knees.

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Exhale, open to the
left, fingertips spread.

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Inhale to center, again
soft bend in the knees.

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Exhale, to the right twist.

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Inhale, reach for the sky.

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Straighten the legs.

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Then exhale all the way down.

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Inhale, halfway lift, your version.

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Exhale, forward fold.

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Great, this time bend the knees.

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Plant the palms, slide
the right toes back,

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slide the left toes back,

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and come to a nice, strong plank.

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You've got this.

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Cultivate strength.

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Engage the abdominal wall
by drawing the navel up.

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Spike the heels back.

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Press away from your yoga mat.

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Big breath in here.

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Exhale, slowly lower all
the way to the belly.

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Press into the tops of the feet.

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Loop the shoulders and inhale.

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Open your heart, cobra.

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Exhale, release.

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Curl the toes under.

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Press back up to your plank.

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Strong body, strong mind.

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Inhale in, exhale.

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Downward facing dog.

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Melt your heart back.

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Find what feels good here.

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Wake up the body.

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Wake up the breath.

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Great.

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Step the right foot up
behind the right hand.

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Left foot up behind the left hand.

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Forward fold.

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On your next inhale,

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inhale halfway lift, your version.

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On your next exhale,
let it go, forward fold.

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Inhale, reach for the sky.

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Press the feet into your yoga mat.

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Exhale, hands to heart.

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Lengthen tail down.

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Soft knees.

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Inhale, reach it up.

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Exhale, twist to the left.

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Spread the fingertips.

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Inhale, lift.

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Exhale, twist to the right.

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Spreading through the fingertips.

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Inhale, reach for the sky.

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Keep it soft and easy here.

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Exhale, all the way down.

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Careful you're not gripping in the toes.

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Inhale, halfway lift, your version.

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Exhale, forward fold.

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Bend the knees, plant the palms,

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set the right toes back,
followed by the left foot,

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or you can start to hop it back.

00:13:06.884 --> 00:13:08.312
Strong plank here.

00:13:08.312 --> 00:13:09.427
Press away from your yoga mat.

00:13:09.427 --> 00:13:11.000
Cultivate strength.

00:13:11.064 --> 00:13:11.702
Here we go.

00:13:11.702 --> 00:13:15.399
Slowly lower to the
belly, cobra or chaturanga

00:13:15.545 --> 00:13:16.949
to upward facing dog.

00:13:16.949 --> 00:13:19.334
Just find a heart opener
there that works for you.

00:13:20.305 --> 00:13:22.853
Big breath in, big breath out.

00:13:22.905 --> 00:13:26.967
Takes you adho mukha, downward facing dog.

00:13:26.967 --> 00:13:29.273
Melt the heart back, hips up high.

00:13:31.600 --> 00:13:32.088
Great.

00:13:32.088 --> 00:13:34.137
Bend the knees, inhale, look forward.

00:13:34.224 --> 00:13:35.907
Hop jump float to the top.

00:13:35.907 --> 00:13:37.021
We'll repeat the stepping up

00:13:37.021 --> 00:13:38.680
of right foot behind right hand,

00:13:38.681 --> 00:13:40.592
left foot behind left hand.

00:13:41.119 --> 00:13:42.379
Forward fold.

00:13:43.940 --> 00:13:46.918
This time interlace the
fingertips behind the calves.

00:13:47.167 --> 00:13:48.538
Bend the elbows left to right,

00:13:48.538 --> 00:13:51.434
and bend the knees as generously
as you need to here, guys.

00:13:52.925 --> 00:13:54.387
Stay connected with your breath.

00:13:54.388 --> 00:13:55.497
Deep stretch here.

00:13:57.163 --> 00:13:58.927
Drawling the navel.

00:13:58.927 --> 00:14:00.431
Drawling. (laughs)

00:14:00.704 --> 00:14:02.194
There's that Texas drawl.

00:14:03.397 --> 00:14:05.110
Drawing the navel up and in.

00:14:07.901 --> 00:14:09.387
Gently release.

00:14:09.387 --> 00:14:12.016
Tuck the chin to the chest,
and slowly roll it up.

00:14:18.244 --> 00:14:19.765
Find big lift in the heart here,

00:14:19.765 --> 00:14:21.461
and swim the fingertips around.

00:14:21.461 --> 00:14:22.842
Opening up through the chest.

00:14:22.842 --> 00:14:24.810
Knuckles draw down and away.

00:14:25.721 --> 00:14:27.323
Really opening up through the heart here,

00:14:27.323 --> 00:14:30.597
finding this connect from the feet,

00:14:30.597 --> 00:14:33.749
all the way up through the center channel.

00:14:34.498 --> 00:14:37.516
It's more than just this
coming into the stretch, right?

00:14:37.516 --> 00:14:40.140
We find a way to connect
to the energetic body,

00:14:40.140 --> 00:14:42.901
and that, I think, is a
wonderful act of self love,

00:14:42.902 --> 00:14:44.591
in addition to your stretching, right?

00:14:48.777 --> 00:14:50.297
Then release the fingertips.

00:14:50.297 --> 00:14:52.207
Gently inhale, reach for the sky.

00:14:53.153 --> 00:14:54.813
Exhale, twist to the left.

00:14:54.813 --> 00:14:55.747
Soft knees.

00:14:56.439 --> 00:14:58.685
Inhale, reach, keep it soft and easy.

00:14:59.132 --> 00:15:00.766
Exhale, to the right.

00:15:01.398 --> 00:15:03.030
Looking back this time.

00:15:03.256 --> 00:15:06.467
Inhale, reach it up,
soft fingers, soft knees.

00:15:06.751 --> 00:15:09.007
Exhale, bowing down.

00:15:10.535 --> 00:15:12.230
Inhale, halfway lift.

00:15:12.230 --> 00:15:13.722
Long, beautiful neck.

00:15:14.111 --> 00:15:15.847
Exhale, fold.

00:15:17.489 --> 00:15:19.503
Bend the knees, plant the palms.

00:15:19.671 --> 00:15:21.303
Step or hopping back to plank.

00:15:23.073 --> 00:15:25.459
Inhale, look forward, connect.

00:15:25.731 --> 00:15:28.030
Exhale, hug the elbows into the side body.

00:15:28.030 --> 00:15:29.411
Slowly lower down.

00:15:29.411 --> 00:15:31.628
Belly to cobra, or chaturanga,

00:15:31.629 --> 00:15:33.121
to upward facing dog.

00:15:33.137 --> 00:15:34.444
Find your groove here.

00:15:35.088 --> 00:15:39.285
On an exhale, make your
way to downward dog.

00:15:41.067 --> 00:15:42.465
Great, stick with me here.

00:15:42.517 --> 00:15:43.806
This time we're dropping the left heel

00:15:43.806 --> 00:15:45.357
and bending the right knee.

00:15:45.687 --> 00:15:49.605
Really getting a nice stretch
through that left leg.

00:15:49.611 --> 00:15:51.579
Finding that shin bone to heel connection.

00:15:52.954 --> 00:15:55.252
Then inhale, lift your right leg up high.

00:15:55.253 --> 00:15:57.500
Downward dog split, or three legged dog.

00:15:58.306 --> 00:16:00.129
Squeeze your right knee all the up and in.

00:16:00.129 --> 00:16:01.818
Step it up into a lunge.

00:16:02.392 --> 00:16:03.861
Pivot on the back foot.

00:16:04.830 --> 00:16:05.794
Keep front knee bent.

00:16:05.794 --> 00:16:06.850
Hands come to the waistline.

00:16:06.850 --> 00:16:09.527
Slowly roll it up where you're one.

00:16:12.214 --> 00:16:14.013
You can keep the hands on the waistline

00:16:14.013 --> 00:16:15.891
if you're feeling a little dizzy,

00:16:16.558 --> 00:16:18.468
or if you're working on balance.

00:16:19.402 --> 00:16:22.060
Otherwise, inhale, reach the
fingertips all the way up.

00:16:22.060 --> 00:16:23.946
Keep a big beach ball
up and overhead today.

00:16:24.126 --> 00:16:25.357
Pull the thumbs back.

00:16:25.357 --> 00:16:27.394
Lift in the chest, open heart.

00:16:28.736 --> 00:16:30.309
Inhale in.

00:16:30.837 --> 00:16:32.771
Exhale, rain it down.

00:16:33.704 --> 00:16:35.363
Interlace behind the tail again.

00:16:35.364 --> 00:16:36.537
Knuckles draw down and away.

00:16:36.537 --> 00:16:37.912
Open the chest.

00:16:39.044 --> 00:16:40.548
Big breath in.

00:16:41.702 --> 00:16:43.090
Big breath out.

00:16:44.814 --> 00:16:48.238
Step one, slowly shift your heart forward.

00:16:48.239 --> 00:16:50.091
Belly comes to the top of the thigh.

00:16:50.735 --> 00:16:52.778
Step two, release the fingertips.

00:16:52.778 --> 00:16:54.357
Frame the right foot.

00:16:54.357 --> 00:16:55.953
We pivot on the back foot,

00:16:56.040 --> 00:16:57.728
and we move through a vinyasa.

00:16:58.001 --> 00:16:59.198
You can skip the vinyasa,

00:16:59.198 --> 00:17:01.167
go straight to downward dog if you want.

00:17:01.740 --> 00:17:04.097
Opening your heart on an inhale,

00:17:04.097 --> 00:17:07.411
and then sending the hips back up high

00:17:08.113 --> 00:17:09.291
on an exhale.

00:17:10.656 --> 00:17:11.538
Great.

00:17:11.538 --> 00:17:12.838
Drop the right heel this time.

00:17:12.838 --> 00:17:13.970
Bend the left knee.

00:17:15.880 --> 00:17:18.451
Strong stretch in the right leg.

00:17:19.292 --> 00:17:20.808
Press into both palms evenly.

00:17:20.813 --> 00:17:22.131
Careful not to collapse.

00:17:23.598 --> 00:17:24.898
Here we go, inhale.

00:17:24.898 --> 00:17:27.064
Lift the left leg up
high, three legged dog.

00:17:28.313 --> 00:17:30.885
Exhale, squeeze the left knee up and in.

00:17:32.411 --> 00:17:34.925
Step it up, pivot on the back foot.

00:17:35.174 --> 00:17:36.410
Front knee is bent.

00:17:36.474 --> 00:17:37.878
We draw the hands to the waistline

00:17:37.878 --> 00:17:39.318
and tuck the chin into the chest

00:17:39.318 --> 00:17:40.549
to roll it up.

00:17:40.549 --> 00:17:42.389
Strong warrior one legs here.

00:17:45.737 --> 00:17:46.596
Beautiful.

00:17:46.596 --> 00:17:47.757
Hands can stay on the waistline,

00:17:47.757 --> 00:17:50.539
or we can reach fingertips
up towards the sky.

00:17:51.392 --> 00:17:53.626
Big opening above the head today.

00:17:53.771 --> 00:17:55.158
Pull the thumbs back.

00:17:57.289 --> 00:17:59.018
Inhale in, smile.

00:17:59.018 --> 00:18:01.045
Press to the outer edge of that back foot.

00:18:01.213 --> 00:18:02.652
Exhale, rain it down.

00:18:02.652 --> 00:18:04.678
Opposite thumb on top this time.

00:18:05.369 --> 00:18:06.547
So the weird one.

00:18:06.855 --> 00:18:09.565
Then knuckles drive down and away.

00:18:09.954 --> 00:18:12.178
Open your heart, open your chest.

00:18:17.476 --> 00:18:19.120
Focus on the sensations.

00:18:20.031 --> 00:18:23.961
Stay committed to your
breath, your breath practice.

00:18:24.767 --> 00:18:25.475
Here we go.

00:18:25.475 --> 00:18:27.478
Step one, inhale, open the heart.

00:18:28.030 --> 00:18:30.908
Exhale, belly to the top of the thighs.

00:18:30.909 --> 00:18:32.900
Shift the heart forward.

00:18:33.915 --> 00:18:36.353
Step two, release with
controlled fingertips.

00:18:36.353 --> 00:18:38.054
Frame your left foot.

00:18:38.071 --> 00:18:40.283
Plant the palms, pivot on the back foot,

00:18:40.428 --> 00:18:41.891
and away we go.

00:18:41.891 --> 00:18:43.074
Take it straight to down dog,

00:18:43.074 --> 00:18:44.939
or move to a floor that suits you.

00:18:45.408 --> 00:18:47.214
Opening the heart on the inhale.

00:18:48.264 --> 00:18:50.886
Sending it back up to downward dog

00:18:51.751 --> 00:18:53.266
on the exhalation.

00:18:54.316 --> 00:18:55.094
Great.

00:18:55.094 --> 00:18:56.122
Big breath in.

00:18:57.091 --> 00:18:59.360
On an exhale, slowly lower the knee.

00:18:59.854 --> 00:19:01.241
Child's pose.

00:19:01.409 --> 00:19:04.166
Swim the fingertips
behind towards the feet,

00:19:04.451 --> 00:19:06.326
and take a quick rest.

00:19:10.929 --> 00:19:12.305
Absorb your breath.

00:19:12.995 --> 00:19:14.440
Close your eyes.

00:19:27.390 --> 00:19:28.830
Awesome work, my friends.

00:19:28.830 --> 00:19:30.543
Taking this time to reset.

00:19:30.652 --> 00:19:32.261
Inhale lots of love in.

00:19:33.554 --> 00:19:35.581
Exhale lots of love out.

00:19:39.185 --> 00:19:42.059
Slowly reaching the arms
back up and overhead

00:19:42.169 --> 00:19:43.771
towards the front edge of your mat.

00:19:43.771 --> 00:19:45.576
Back up to all fours.

00:19:47.010 --> 00:19:48.867
When you're ready, curl the toes under,

00:19:48.867 --> 00:19:51.125
and send the hips up high, down dog.

00:19:52.895 --> 00:19:53.614
Here we go.

00:19:53.614 --> 00:19:55.553
Inhale, look up, bend the knees.

00:19:55.553 --> 00:19:57.992
On an exhale, hop jump float to the top.

00:19:57.992 --> 00:20:00.517
Repeat the stepping up from before.

00:20:01.707 --> 00:20:03.582
Find your forward fold.

00:20:05.491 --> 00:20:06.571
Then inhale.

00:20:06.571 --> 00:20:07.795
Flat back position.

00:20:09.403 --> 00:20:11.476
Exhale, release.

00:20:13.025 --> 00:20:15.040
Inhale, bend the knees generously.

00:20:15.230 --> 00:20:17.838
Spread the fingertips, reach for the sky.

00:20:19.166 --> 00:20:21.158
Exhale, hands to heart.

00:20:23.868 --> 00:20:26.219
Great, this time swim
the fingertips behind.

00:20:26.863 --> 00:20:29.348
We're going to take the
fingertips facing upward

00:20:29.348 --> 00:20:32.279
towards the head, or towards the heart,

00:20:32.551 --> 00:20:35.360
and just slowly begin to walk, walk, walk,

00:20:35.361 --> 00:20:39.071
hands towards the sacrum.

00:20:39.204 --> 00:20:41.450
You can also take a reverse namaste here,

00:20:41.583 --> 00:20:43.180
or this will do just fine.

00:20:44.602 --> 00:20:46.703
Strong footing is super important here,

00:20:46.703 --> 00:20:47.910
as we find soft knees,

00:20:47.910 --> 00:20:49.635
pressing all four corners of the feet,

00:20:49.709 --> 00:20:51.962
and then press the palms into the sacrum

00:20:51.962 --> 00:20:53.924
and down as you open the chest.

00:20:53.924 --> 00:20:54.899
Slight backbend here.

00:20:54.899 --> 00:20:56.356
Lengthen the tailbone down.

00:20:56.420 --> 00:20:57.302
Don't overdo it.

00:20:57.302 --> 00:20:59.433
Keep it nice and in control.

00:21:01.864 --> 00:21:04.906
Should be able to take
nice, full breaths here.

00:21:04.906 --> 00:21:06.398
If you can't you need to come up,

00:21:06.961 --> 00:21:11.961
and explore going deeper another day.

00:21:13.241 --> 00:21:16.010
Let your breath be your barometer.

00:21:16.480 --> 00:21:17.775
Your breathometer.

00:21:18.198 --> 00:21:19.197
That sounds gross.

00:21:19.197 --> 00:21:20.467
One more breath here.

00:21:21.518 --> 00:21:24.113
Then exhale to bring it back.

00:21:25.802 --> 00:21:27.601
Head over heart, heart over pelvis.

00:21:27.602 --> 00:21:28.623
Release the hands.

00:21:28.623 --> 00:21:29.738
Open the palms.

00:21:29.738 --> 00:21:31.009
Let them face forward.

00:21:34.962 --> 00:21:36.616
Bathe yourself in love.

00:21:36.761 --> 00:21:38.363
Not a lot of the practice left here,

00:21:38.363 --> 00:21:41.167
so let's really relish with
the breath in this last flow.

00:21:41.242 --> 00:21:41.938
Here we go.

00:21:41.939 --> 00:21:43.466
Inhale, reach for the sky.

00:21:44.539 --> 00:21:46.640
Exhale, twist to the left.

00:21:48.460 --> 00:21:49.305
Inhale, reach.

00:21:50.912 --> 00:21:52.521
Exhale, to the right.

00:21:53.315 --> 00:21:54.871
Soft bend in the knees.

00:21:54.871 --> 00:21:56.444
Inhale, reach it up,

00:21:57.111 --> 00:21:59.416
and exhale, wave it down.

00:22:01.070 --> 00:22:02.841
Inhale, halfway lift.

00:22:04.088 --> 00:22:06.212
Exhale, forward fold.

00:22:06.212 --> 00:22:07.844
Step or hop it back to plank.

00:22:07.908 --> 00:22:08.958
You've got this.

00:22:10.926 --> 00:22:12.476
Strong, strong.

00:22:14.084 --> 00:22:15.430
Move through a flow here,

00:22:15.430 --> 00:22:16.981
or straight to down dog.

00:22:19.784 --> 00:22:21.461
Inhale to open your heart.

00:22:22.164 --> 00:22:24.235
Exhale takes you back.

00:22:25.925 --> 00:22:26.947
Takes me back.

00:22:26.947 --> 00:22:27.724
Drop the left heel.

00:22:27.724 --> 00:22:29.414
Inhale, lift the right leg high.

00:22:30.127 --> 00:22:31.503
Exhale, step it up.

00:22:32.565 --> 00:22:33.733
High lunge.

00:22:33.889 --> 00:22:35.710
Hug the inner thighs to the midline.

00:22:35.711 --> 00:22:36.431
Tuck the chin.

00:22:36.431 --> 00:22:38.120
We're going to roll it up today,

00:22:38.311 --> 00:22:39.918
connecting to a little core strength.

00:22:40.506 --> 00:22:42.409
Think open chest, open heart.

00:22:42.409 --> 00:22:43.716
So big beach ball here.

00:22:44.848 --> 00:22:46.031
Find the over front ankle.

00:22:46.031 --> 00:22:47.860
Strong legs everyone.

00:22:48.690 --> 00:22:49.944
Here we go, inhale.

00:22:49.944 --> 00:22:50.884
Straighten the front leg.

00:22:50.884 --> 00:22:52.045
Reach everything up.

00:22:52.045 --> 00:22:54.536
Fingertips kiss, up and overhead.

00:22:54.866 --> 00:22:57.171
Exhale, high lunge, big beach ball.

00:22:58.720 --> 00:23:00.044
Inhale, reach.

00:23:00.044 --> 00:23:01.176
Cultivate strength.

00:23:02.087 --> 00:23:03.863
Fingertips kiss up and overhead.

00:23:03.863 --> 00:23:04.723
Keep the chest open.

00:23:04.723 --> 00:23:06.853
Exhale, high lunge.

00:23:07.544 --> 00:23:08.698
Wide arms.

00:23:09.087 --> 00:23:11.299
Inhale, reach, and kiss.

00:23:13.882 --> 00:23:17.197
Exhale, strong high lunge.

00:23:17.202 --> 00:23:18.769
Rain it down, whoa.

00:23:18.769 --> 00:23:20.156
Interlace the fingertips.

00:23:20.568 --> 00:23:22.043
Draw the knuckles down and away.

00:23:22.043 --> 00:23:24.232
Open the chest, big heart opener here.

00:23:24.922 --> 00:23:26.942
Step one, shift your heart.

00:23:26.942 --> 00:23:29.095
Belly comes to the top of the thigh.

00:23:29.867 --> 00:23:32.195
Step two, release the fingers.

00:23:32.467 --> 00:23:33.722
Plant the palms.

00:23:33.722 --> 00:23:34.743
Move through a flow,

00:23:34.743 --> 00:23:36.629
or just step it right back to down dog.

00:23:39.619 --> 00:23:40.972
Inhale lots of love in.

00:23:41.581 --> 00:23:44.954
Exhale, fierce, lots of love out.

00:23:45.760 --> 00:23:47.368
We'll meet in down dog.

00:23:47.536 --> 00:23:48.837
Drop the right heel,

00:23:48.837 --> 00:23:50.967
and inhale to lift the left leg up high.

00:23:51.506 --> 00:23:53.619
Exhale, step it all the way up.

00:23:53.619 --> 00:23:55.529
High lunge, here we come.

00:23:56.940 --> 00:23:58.437
Find your footing.

00:23:58.437 --> 00:23:59.062
No rush here.

00:23:59.063 --> 00:24:00.584
Tuck the chin into the chest.

00:24:00.584 --> 00:24:03.331
Engage the abdominal wall
and try rolling it up today.

00:24:03.557 --> 00:24:06.958
Really working this pose, drawing energy,

00:24:06.958 --> 00:24:09.066
and building foundation, strong,

00:24:09.338 --> 00:24:10.713
from the ground up.

00:24:11.776 --> 00:24:13.709
Any good relationship,

00:24:14.283 --> 00:24:16.280
especially the relationship with yourself,

00:24:16.280 --> 00:24:20.233
needs to have healthy footing, right?

00:24:21.156 --> 00:24:22.428
Healthy foundation.

00:24:23.442 --> 00:24:24.645
Here we go.

00:24:25.057 --> 00:24:26.740
Inhale, reach it up.

00:24:26.740 --> 00:24:27.703
Big beach ball overhead.

00:24:27.703 --> 00:24:29.311
Give yourself lots of space.

00:24:29.538 --> 00:24:32.504
Take the time to cultivate
strong foundation here.

00:24:34.019 --> 00:24:35.899
If you're like, "Oh, this
isn't the video for me.

00:24:35.899 --> 00:24:39.550
"Too much, mas to mas,"

00:24:39.777 --> 00:24:41.490
you can lower that back knee.

00:24:42.133 --> 00:24:43.068
Here we go.

00:24:43.132 --> 00:24:43.962
Inhale.

00:24:45.012 --> 00:24:48.071
Exhale, draw your shoulders
down away from the ears,

00:24:48.251 --> 00:24:49.853
and inhale to flow.

00:24:49.853 --> 00:24:51.513
Here we go, straightening
through the front leg.

00:24:51.513 --> 00:24:53.011
Reach everything.

00:24:53.011 --> 00:24:55.489
Press into the ball
joint of that right foot.

00:24:55.577 --> 00:24:57.120
Fingertips kiss up and overhead.

00:24:57.120 --> 00:24:58.270
Don't rush this.

00:24:58.270 --> 00:25:01.620
Exhale, high lunge, palms wide.

00:25:02.612 --> 00:25:03.993
Inhale, reach.

00:25:03.993 --> 00:25:05.543
Press away from the earth.

00:25:06.895 --> 00:25:08.364
Exhale.

00:25:10.634 --> 00:25:11.690
One more time.

00:25:11.690 --> 00:25:13.234
Really a bandha here.

00:25:13.234 --> 00:25:14.417
Draw the naval in and up.

00:25:14.417 --> 00:25:15.783
Reach.

00:25:17.135 --> 00:25:19.648
And exhale, high lunge.

00:25:19.676 --> 00:25:21.099
Deep bend in the front knee.

00:25:21.813 --> 00:25:22.811
You got this.

00:25:22.811 --> 00:25:24.331
Rain it all the way down.

00:25:24.332 --> 00:25:25.992
Opposite thumb on top again here.

00:25:25.992 --> 00:25:27.519
Knuckles draw down and away.

00:25:27.629 --> 00:25:29.027
Big heart opener here.

00:25:29.056 --> 00:25:30.781
Inhale lots of love in.

00:25:31.414 --> 00:25:33.637
Exhale lots of love out.

00:25:34.831 --> 00:25:37.152
Great, belly goes to the top of the thigh.

00:25:37.153 --> 00:25:38.169
Heart forward.

00:25:40.172 --> 00:25:42.128
Then we release the fingertips.

00:25:42.993 --> 00:25:45.146
Last chance for vinyasa.

00:25:45.755 --> 00:25:48.141
Last call for vinyasa.

00:25:49.412 --> 00:25:50.579
Here we go.

00:25:59.977 --> 00:26:01.701
Beautiful, my friends.

00:26:01.753 --> 00:26:05.037
From your down dog take one last

00:26:05.037 --> 00:26:07.842
everlasting, ever-loving breath here.

00:26:09.194 --> 00:26:12.219
Then a slow descend of the knees down.

00:26:13.547 --> 00:26:16.090
Walk the knees together, arches together.

00:26:16.090 --> 00:26:19.021
Send it back, child's pose.

00:26:22.695 --> 00:26:24.634
Slowly pressing in to
the tops of the feet,

00:26:24.634 --> 00:26:26.375
we're going to tuck the chin to the chest,

00:26:26.375 --> 00:26:27.740
and roll it up.

00:26:29.416 --> 00:26:30.729
If you're in fetal position,

00:26:30.729 --> 00:26:32.736
or you know that you have
tightness in the knees,

00:26:32.736 --> 00:26:34.095
or injury in the knee,

00:26:34.095 --> 00:26:35.906
then you're going to come
to a cross-legged seat here.

00:26:37.476 --> 00:26:40.131
Otherwise, we're going to
come into virasana, hero.

00:26:40.491 --> 00:26:42.129
Shift your weight forward.

00:26:42.483 --> 00:26:44.230
Walk the knees hip width apart,

00:26:44.340 --> 00:26:45.419
ankles in line with the hips,

00:26:45.420 --> 00:26:47.806
and then just gently
peeling the calves away

00:26:48.322 --> 00:26:49.849
as you settle back.

00:26:50.922 --> 00:26:52.473
Your body will tell you right away.

00:26:52.559 --> 00:26:53.255
Don't -

00:26:53.256 --> 00:26:56.130
♫Don't mess around

00:26:56.622 --> 00:26:59.125
♫Cause I want to feel my heart baby

00:26:59.594 --> 00:27:01.353
♫Don't mess around

00:27:01.405 --> 00:27:02.403
I could keep singing that,

00:27:02.403 --> 00:27:04.651
but I won't for everyone's sake.

00:27:05.723 --> 00:27:06.560
But don't mess around.

00:27:06.560 --> 00:27:09.438
I think for far too long I kind of

00:27:09.439 --> 00:27:11.423
pushed the envelope in knee stuff,

00:27:11.423 --> 00:27:12.684
and now I don't at all.

00:27:12.782 --> 00:27:16.351
It took me a while to
get this flexibility.

00:27:18.099 --> 00:27:20.200
If you're working on that,

00:27:20.200 --> 00:27:21.036
if you're tight in the knees,

00:27:21.036 --> 00:27:24.159
then maybe sit up on a block here,

00:27:24.159 --> 00:27:26.561
maybe you stick some
blankets behind the knees,

00:27:26.561 --> 00:27:27.567
or a towel.

00:27:27.955 --> 00:27:29.470
A video on that's coming up, actually.

00:27:31.101 --> 00:27:33.377
Or just sub a nice cross-legged seat.

00:27:33.377 --> 00:27:35.001
When you get settled in,

00:27:35.001 --> 00:27:39.378
find that energy we've been talking about,

00:27:39.378 --> 00:27:41.932
this lift up through the center channel.

00:27:41.932 --> 00:27:43.808
Open chest, open heart.

00:27:44.060 --> 00:27:46.057
Palms are going to come
to the tops of the thighs.

00:27:46.057 --> 00:27:47.079
Once you get settled in

00:27:47.079 --> 00:27:48.826
and you feel like you
know what you're doing,

00:27:50.039 --> 00:27:51.229
close your eyes.

00:27:52.500 --> 00:27:53.544
Tune into the breath.

00:27:53.544 --> 00:27:55.327
Virasana, hero pose.

00:27:58.722 --> 00:28:00.934
Notice if you're leaning
a bit forward here.

00:28:01.984 --> 00:28:03.320
See if you can stack head over heart,

00:28:03.320 --> 00:28:04.870
heart over the pelvis.

00:28:05.815 --> 00:28:08.225
Draw the shoulder blades together.

00:28:11.364 --> 00:28:14.250
Tag a little weight in the elbows down.

00:28:17.320 --> 00:28:20.169
Find your breath in this heart opener,

00:28:20.257 --> 00:28:23.723
this beautiful open heart,

00:28:24.018 --> 00:28:26.032
this lIft in the chest.

00:28:26.734 --> 00:28:29.073
If you're like sun heart,
heart opener, yes it is.

00:28:29.927 --> 00:28:31.773
Connect to your energetic body.

00:28:31.773 --> 00:28:33.196
One more breath here, you got it.

00:28:39.830 --> 00:28:40.800
Awesome.

00:28:41.118 --> 00:28:41.908
Here we go.

00:28:41.908 --> 00:28:43.497
To release, press into
the tops of the feet.

00:28:43.498 --> 00:28:45.048
Active through the feet.

00:28:45.297 --> 00:28:47.027
Reach the fingertips forward,

00:28:47.027 --> 00:28:48.757
and we press into the tops of the feet

00:28:48.757 --> 00:28:50.458
as we come all the way back.

00:28:51.114 --> 00:28:52.618
Curl the toes under.

00:28:52.669 --> 00:28:54.057
Feel the stretch in the foot.

00:28:54.677 --> 00:28:57.127
Then swing the legs to one side

00:28:57.127 --> 00:28:58.805
and come to lie flat on the back.

00:28:58.856 --> 00:28:59.641
Awesome.

00:29:07.308 --> 00:29:10.043
Snuggle the shoulder blades
underneath the heart space.

00:29:10.733 --> 00:29:13.479
Just take a second here
to notice how you feel.

00:29:21.471 --> 00:29:23.695
Then plant the palms, bend the knees,

00:29:24.385 --> 00:29:26.672
and finishing off with
a little bridge flow,

00:29:26.672 --> 00:29:28.315
setu bandhasana here.

00:29:28.808 --> 00:29:31.548
Pressing in all ten
knuckles, bending the knees,

00:29:31.548 --> 00:29:34.693
and keeping the same beautiful principles

00:29:34.693 --> 00:29:36.256
of your standing practice,

00:29:36.308 --> 00:29:37.932
soles of the feet on the ground,

00:29:37.932 --> 00:29:40.591
awareness from crown of the
head to tip of the tail,

00:29:40.591 --> 00:29:42.118
open chest, open heart.

00:29:42.530 --> 00:29:43.743
We're going to flow here.

00:29:43.772 --> 00:29:46.442
Inhaling, pressing into all
four corners of the feet

00:29:46.442 --> 00:29:47.818
as you lift the hip points up.

00:29:48.044 --> 00:29:50.412
Sitting bones reach towards
the backs of the knees,

00:29:50.412 --> 00:29:51.220
activate.

00:29:51.782 --> 00:29:52.943
Nice and slow.

00:29:52.943 --> 00:29:54.905
We might open up through the palms here.

00:29:54.905 --> 00:29:56.362
Big breath in.

00:29:57.691 --> 00:29:58.806
Big breath out.

00:29:58.806 --> 00:30:01.494
Just slowly, with control, melt it down.

00:30:07.942 --> 00:30:09.992
And again, inhale.

00:30:10.148 --> 00:30:12.139
Lifting up from the tail.

00:30:13.944 --> 00:30:15.610
Hip points ascend.

00:30:15.708 --> 00:30:17.102
Notice if the knees are coming out here.

00:30:17.102 --> 00:30:19.887
Imagine a block in
between your knees there.

00:30:19.887 --> 00:30:23.869
Keep the inner thighs drawing in,

00:30:23.869 --> 00:30:25.646
just like you did in your high lunge.

00:30:25.646 --> 00:30:27.033
Inhale lifts you up.

00:30:28.489 --> 00:30:31.015
Exhale takes you down with control.

00:30:35.885 --> 00:30:37.359
Once you feel like you have the principles

00:30:37.359 --> 00:30:39.379
of this little vinyasa, close your eyes

00:30:39.379 --> 00:30:41.084
and let your breath move you.

00:30:41.085 --> 00:30:43.228
Inhale, lifting up.

00:30:49.885 --> 00:30:52.655
Exhale, slowly lowering down.

00:30:59.579 --> 00:31:00.932
Let's do one more.

00:31:01.146 --> 00:31:02.348
Move nice and slow.

00:31:17.986 --> 00:31:19.320
So nice on the spine.

00:31:22.379 --> 00:31:24.416
Hug the knees up towards your chest.

00:31:24.782 --> 00:31:26.390
Squeeze, squeeze, squeeze.

00:31:30.923 --> 00:31:33.693
Then taking the legs
over towards the left.

00:31:33.721 --> 00:31:35.596
Finding your recline twist.

00:31:35.997 --> 00:31:37.953
Right arm extends.

00:31:38.144 --> 00:31:40.472
We're turning gently
onto the right ear here.

00:31:40.686 --> 00:31:44.151
Left hand comes for a
gentle Valentine's Day pet,

00:31:45.005 --> 00:31:45.905
just kidding,

00:31:46.165 --> 00:31:48.168
the outer edge of the right thigh.

00:31:51.796 --> 00:31:52.423
Oh, what's wrong?

00:31:52.423 --> 00:31:54.310
You didn't get a massage
for Valentine's Day?

00:31:54.362 --> 00:31:56.417
How about your give yourself a massage now

00:31:56.417 --> 00:31:58.350
for free, on your yoga mat.

00:32:02.056 --> 00:32:04.871
A thousand dirty minds
just went somewhere.

00:32:05.678 --> 00:32:06.700
Shame on you.

00:32:06.700 --> 00:32:07.175
Just kidding.

00:32:07.175 --> 00:32:08.725
No shame here on Yoga with Adriene.

00:32:10.379 --> 00:32:13.473
Backing up to, sorry.

00:32:13.861 --> 00:32:14.918
Recline twist.

00:32:14.918 --> 00:32:16.468
Take one more breath here, my friends.

00:32:18.297 --> 00:32:21.948
Then use your exhale to melt it back.

00:32:22.836 --> 00:32:24.723
Take it to the right.

00:32:25.842 --> 00:32:26.898
All jokes aside, though,

00:32:26.898 --> 00:32:28.426
that's what this is about, right?

00:32:28.838 --> 00:32:31.502
Gifting yourself with
this time for self-care.

00:32:35.640 --> 00:32:37.388
Checking yourself.

00:32:39.518 --> 00:32:43.425
Realizing that you have
everything you need.

00:32:44.591 --> 00:32:46.222
You are enough.

00:32:46.298 --> 00:32:48.097
Sometimes we just need to hop on the mat.

00:32:48.097 --> 00:32:50.930
Even if today's practice
was challenging for you,

00:32:50.930 --> 00:32:54.331
it's helpful to just move
the chi around, right?

00:32:54.331 --> 00:32:55.243
The energy.

00:32:56.780 --> 00:32:59.908
And be reminded of how awesome we are,

00:32:59.996 --> 00:33:03.508
how we have everything that
we could possibly need.

00:33:04.895 --> 00:33:06.863
We have all the love we need,

00:33:07.391 --> 00:33:08.883
right inside.

00:33:08.912 --> 00:33:09.789
Big breath in.

00:33:10.514 --> 00:33:12.099
Use an exhale to come back.

00:33:13.335 --> 00:33:14.525
Come back.

00:33:15.076 --> 00:33:16.603
Hands come to the knees,

00:33:17.177 --> 00:33:19.313
and gentle stretch here
as we reach the knees

00:33:19.314 --> 00:33:20.614
all the way out.

00:33:20.614 --> 00:33:21.723
Arms straightening.

00:33:28.612 --> 00:33:30.168
A little release from the back.

00:33:30.168 --> 00:33:31.322
Take one more breath.

00:33:34.707 --> 00:33:36.530
Then soles of the feet come together.

00:33:36.530 --> 00:33:37.964
Knees nice and wide.

00:33:41.695 --> 00:33:43.425
Opening up the hips here.

00:33:43.425 --> 00:33:45.527
Take your palms, the base of your palms

00:33:45.527 --> 00:33:46.606
right to the hip creases.

00:33:46.606 --> 00:33:48.487
You might give yourself
more of a massage here

00:33:48.487 --> 00:33:49.926
by pressing down.

00:33:49.926 --> 00:33:50.860
Feels really good.

00:33:57.971 --> 00:33:59.771
Then open the arms out wide.

00:33:59.771 --> 00:34:00.954
Snuggle the shoulder blades under

00:34:00.954 --> 00:34:02.957
your heart space one last time.

00:34:05.552 --> 00:34:08.042
Enjoy the last few moments here.

00:34:17.126 --> 00:34:18.839
So good for the mind and body.

00:34:20.702 --> 00:34:22.600
Gently extend the right leg out long,

00:34:24.045 --> 00:34:25.619
followed by the left.

00:34:26.563 --> 00:34:29.217
Turn the toes in and out,

00:34:30.303 --> 00:34:32.654
in and out.

00:34:33.168 --> 00:34:34.871
Now slide baby slide.

00:34:35.109 --> 00:34:37.379
Come on let's slide, baby slide.

00:34:38.266 --> 00:34:41.418
Songs that were played at
the Valentine's Day dance.

00:34:46.090 --> 00:34:47.646
Normally we try to clear the mind here.

00:34:47.646 --> 00:34:49.080
I think you should close your eyes,

00:34:49.283 --> 00:34:51.819
and go ahead and think of
your favorite love song.

00:34:53.601 --> 00:34:54.955
I'm just kidding.

00:35:00.242 --> 00:35:02.401
The reason I fake cried there is because

00:35:02.401 --> 00:35:05.113
I thought of that song "Baby Mine."

00:35:06.023 --> 00:35:07.678
That's one of my favorite love songs.

00:35:08.345 --> 00:35:10.417
That's also in the movie Dumbo.

00:35:11.688 --> 00:35:12.919
Beautiful lullaby.

00:35:12.919 --> 00:35:15.008
Share with us your favorite love song

00:35:15.008 --> 00:35:16.513
in the comments down below.

00:35:23.285 --> 00:35:24.709
Close your eyes.

00:35:26.223 --> 00:35:30.351
Take one last, loving breath in.

00:35:32.747 --> 00:35:35.633
Exhale lots of love out, full release.

00:35:39.202 --> 00:35:41.530
Seriously, way to show up for yourself.

00:35:41.618 --> 00:35:43.103
Way to practice self-love.

00:35:43.103 --> 00:35:45.291
Even if you're not there
yet, way to practice.

00:35:45.599 --> 00:35:47.195
Way to come back to you.

00:35:47.479 --> 00:35:48.663
I'll see you next week.

00:35:48.663 --> 00:35:50.248
Free videos every Wednesday.

00:35:51.043 --> 00:35:54.068
Happy love day today and
every day of the year, right?

00:35:54.619 --> 00:35:55.832
Take good care.

00:35:56.243 --> 00:35:57.249
Namasta.

00:35:57.355 --> 00:36:02.355
(light upbeat music)