WEBVTT 00:00:00.030 --> 00:00:01.319 hey everyone welcome to yoga with 00:00:01.319 --> 00:00:03.330 Adriene I'm Adriene and today we have 00:00:03.330 --> 00:00:05.850 Yoga for relaxation this is a yummy 00:00:05.850 --> 00:00:08.250 sequence for anyone who just wants to 00:00:08.250 --> 00:00:10.080 connect to their breath and nurture 00:00:10.080 --> 00:00:12.990 their body so get into something comfy 00:00:12.990 --> 00:00:15.570 roll out your mat or a towel and let's 00:00:15.570 --> 00:00:17.260 begin 00:00:17.260 --> 00:00:27.740 [Music] 00:00:27.740 --> 00:00:30.539 all right so to begin we're going to sit 00:00:30.539 --> 00:00:32.220 up nice and tall you can come into a 00:00:32.220 --> 00:00:34.800 cross-legged position or you can come in 00:00:34.800 --> 00:00:37.110 to sit Osun which is one foot in front 00:00:37.110 --> 00:00:38.640 of the other you draw that inner heel 00:00:38.640 --> 00:00:42.900 right in there and come here or if it 00:00:42.900 --> 00:00:44.730 feels good you might come into a half 00:00:44.730 --> 00:00:47.879 Lotus or if you're like I'll show you 00:00:47.879 --> 00:00:50.640 Adrienne full Lotus go for it it should 00:00:50.640 --> 00:00:52.440 be really mindful of your body of course 00:00:52.440 --> 00:00:54.420 throughout practice the name of the game 00:00:54.420 --> 00:00:55.769 today is gentle it doesn't mean we're 00:00:55.769 --> 00:00:57.600 not going to work hard or with integrity 00:00:57.600 --> 00:01:00.449 but we're definitely wanting to calm and 00:01:00.449 --> 00:01:02.790 cool the nervous system maybe if you've 00:01:02.790 --> 00:01:05.250 been stressed out about anything at all 00:01:05.250 --> 00:01:06.780 in particular you don't need to even 00:01:06.780 --> 00:01:10.350 identify with it now just know that the 00:01:10.350 --> 00:01:13.260 this practice is for you to kind of let 00:01:13.260 --> 00:01:16.020 go of that put it aside and take this 00:01:16.020 --> 00:01:18.450 moment to be you with your breath really 00:01:18.450 --> 00:01:21.030 take advantage of this energetic hygiene 00:01:21.030 --> 00:01:25.950 here today on the mat okay so find your 00:01:25.950 --> 00:01:28.409 seated posture and then drop your chin 00:01:28.409 --> 00:01:30.420 to your chest here let the weight of the 00:01:30.420 --> 00:01:37.380 head fall over I'm going to really talk 00:01:37.380 --> 00:01:39.420 you through things today so you can 00:01:39.420 --> 00:01:41.689 trust yourself and as best as you can 00:01:41.689 --> 00:01:46.229 try to keep your awareness in word only 00:01:46.229 --> 00:01:48.689 glancing up at the video when you need 00:01:48.689 --> 00:01:52.319 to of course and otherwise maybe even 00:01:52.319 --> 00:01:53.939 closing your eyes and really trusting 00:01:53.939 --> 00:01:56.729 yourself as we move in and out of our 00:01:56.729 --> 00:01:59.310 asana today and as we experiment with 00:01:59.310 --> 00:02:03.149 the breath so here we are arriving on 00:02:03.149 --> 00:02:07.920 the mat you rock you've started the 00:02:07.920 --> 00:02:10.380 video you've chosen to take this time 00:02:10.380 --> 00:02:12.860 for yourself it's pretty badass badass 00:02:12.860 --> 00:02:16.790 if you ask me 00:02:17.000 --> 00:02:20.280 feel free to smile when you feel like 00:02:20.280 --> 00:02:24.270 smiling through this practice choose to 00:02:24.270 --> 00:02:29.100 enjoy press into your sit bones with the 00:02:29.100 --> 00:02:31.590 eyes closed or the gaze soft we'll begin 00:02:31.590 --> 00:02:34.110 to roll up through the spine eventually 00:02:34.110 --> 00:02:36.599 we'll begin to lift through the chin 00:02:36.599 --> 00:02:39.599 this openness in the chest as the 00:02:39.599 --> 00:02:41.900 sternum reaches high towards the sky 00:02:41.900 --> 00:02:44.639 inhale draw your shoulders up towards 00:02:44.639 --> 00:02:47.639 your ears and exhale draw the shoulder 00:02:47.639 --> 00:02:49.459 blades down the back 00:02:49.459 --> 00:02:51.989 inhale shoulder squeeze up towards the 00:02:51.989 --> 00:02:54.930 ears and exhale tag weight in your 00:02:54.930 --> 00:02:56.579 elbows release down 00:02:56.579 --> 00:03:00.150 one more time inhale shoulders move 00:03:00.150 --> 00:03:06.780 forward up and exhale down and back cool 00:03:06.780 --> 00:03:08.900 try your palms together at your heart 00:03:08.900 --> 00:03:12.120 Anjali mudra and we're going to go with 00:03:12.120 --> 00:03:14.579 some active palms here today so pressing 00:03:14.579 --> 00:03:16.409 the palms together elbows are going to 00:03:16.409 --> 00:03:21.810 kind of fly out left to right here find 00:03:21.810 --> 00:03:23.849 stillness and connect to the subtle 00:03:23.849 --> 00:03:26.909 power of the breath you might find that 00:03:26.909 --> 00:03:28.620 soft restriction in the back of the 00:03:28.620 --> 00:03:32.400 throat connecting to you GE breath we 00:03:32.400 --> 00:03:35.419 have a video specifically just for that 00:03:35.419 --> 00:03:38.219 yogic breath or that ocean breath known 00:03:38.219 --> 00:03:40.349 as go tiny if you're interested in 00:03:40.349 --> 00:03:46.680 cultivating that pranayama practice and 00:03:46.680 --> 00:03:48.359 if you're not familiar with that and 00:03:48.359 --> 00:03:52.250 you're here with me now just breathe 00:03:59.460 --> 00:04:01.480 notice where your thoughts go where your 00:04:01.480 --> 00:04:03.850 mind wanders acknowledge those thoughts 00:04:03.850 --> 00:04:05.680 smile at them and return to the breath 00:04:05.680 --> 00:04:07.660 we're slowing it down here it's things 00:04:07.660 --> 00:04:09.730 are so fast-paced we have so much going 00:04:09.730 --> 00:04:12.250 on here we're really using the breath as 00:04:12.250 --> 00:04:16.660 a tool to connect mind and body and your 00:04:16.660 --> 00:04:17.920 spirit maybe the arms are getting a 00:04:17.920 --> 00:04:21.600 little tired here hang with me breathe 00:04:25.710 --> 00:04:27.490 lifting through the front body grounding 00:04:27.490 --> 00:04:29.860 through the back body a couple more 00:04:29.860 --> 00:04:31.930 breaths here keep breathing nice long 00:04:31.930 --> 00:04:35.250 smooth deep breaths 00:04:46.220 --> 00:04:48.889 hmm 00:04:48.889 --> 00:04:52.110 and relax your elbows down bring your 00:04:52.110 --> 00:04:54.240 thumbs up to your third eye oh my gosh 00:04:54.240 --> 00:04:56.099 this point of intuition here give 00:04:56.099 --> 00:04:59.729 yourself a little rub here hang with me 00:04:59.729 --> 00:05:03.630 and then relax the spine rounding the 00:05:03.630 --> 00:05:06.330 head over and navel draws back and it's 00:05:06.330 --> 00:05:10.349 here today relaxed that I invite you to 00:05:10.349 --> 00:05:12.690 set an intention your intention can 00:05:12.690 --> 00:05:18.650 simply be relaxed release let go 00:05:18.770 --> 00:05:21.780 or maybe you fine-tune or craft 00:05:21.780 --> 00:05:23.940 articulate a sentence or string of 00:05:23.940 --> 00:05:28.940 sentences to create your intention today 00:05:28.940 --> 00:05:31.800 connect to your mantra something 00:05:31.800 --> 00:05:33.270 positive that will serve you in this 00:05:33.270 --> 00:05:44.099 present moment right here right now this 00:05:44.099 --> 00:05:46.020 is our yoga right here asking what do I 00:05:46.020 --> 00:05:50.969 need and how do I tend to that so repeat 00:05:50.969 --> 00:05:54.719 your intention honoring it honoring the 00:05:54.719 --> 00:05:57.440 power of word and power of thought and 00:05:57.440 --> 00:05:59.820 can affirm it consider it already done 00:05:59.820 --> 00:06:03.750 with a nice solid deep breath in and on 00:06:03.750 --> 00:06:06.479 the exhale will release fingertips will 00:06:06.479 --> 00:06:08.250 come to the sides as we roll back up 00:06:08.250 --> 00:06:10.680 through the spine awesome everyone side 00:06:10.680 --> 00:06:12.840 body stretch pull out the left palm 00:06:12.840 --> 00:06:14.759 reach the right fingertips up and over 00:06:14.759 --> 00:06:16.860 keep a length in the side body as you 00:06:16.860 --> 00:06:19.169 come into the side body stretch now find 00:06:19.169 --> 00:06:21.270 a little organic movement here rounding 00:06:21.270 --> 00:06:23.789 the spine up and down opening the heart 00:06:23.789 --> 00:06:24.840 up towards the sky 00:06:24.840 --> 00:06:26.880 keeping soft in the fingertips today so 00:06:26.880 --> 00:06:28.800 often in an active practice we have this 00:06:28.800 --> 00:06:31.590 energy of reaching out holding Symba 00:06:31.590 --> 00:06:37.020 today keep it soft and sweet great to 00:06:37.020 --> 00:06:38.430 release we're gonna come all the way 00:06:38.430 --> 00:06:40.080 through Center walk the fingertips 00:06:40.080 --> 00:06:42.270 through Center and take it to the other 00:06:42.270 --> 00:06:46.169 side again nice organic movement here 00:06:46.169 --> 00:06:48.599 stretching it out staying soft to the 00:06:48.599 --> 00:06:51.270 fingertips deep breath in and exhale 00:06:51.270 --> 00:06:54.479 fingertips scroll through Center and we 00:06:54.479 --> 00:06:57.380 take it to the other 00:06:59.180 --> 00:07:09.500 and through Center in left side here and 00:07:09.500 --> 00:07:12.900 through Center awesome if you're in a 00:07:12.900 --> 00:07:15.180 half Lotus or full Lotus here everyone 00:07:15.180 --> 00:07:17.250 come to one foot in front of the other 00:07:17.250 --> 00:07:20.360 then reach your fingertips out in front 00:07:20.360 --> 00:07:24.180 inhale lift your chin exhale release 00:07:24.180 --> 00:07:26.340 keep the sit bones pressing towards the 00:07:26.340 --> 00:07:28.440 earth as you walk the palms out you 00:07:28.440 --> 00:07:30.630 might stay here relaxing the weight of 00:07:30.630 --> 00:07:32.610 the head over or you might come onto the 00:07:32.610 --> 00:07:35.669 forearms or if you have the space in 00:07:35.669 --> 00:07:37.139 your hips you might even come all the 00:07:37.139 --> 00:07:40.050 way here so we have lots of options here 00:07:40.050 --> 00:07:42.540 as we relax onto the earth if you have a 00:07:42.540 --> 00:07:46.820 blanket or a block I have a blankie 00:07:46.820 --> 00:07:53.580 blankie reminds me of blue my god I feel 00:07:53.580 --> 00:07:55.169 like you're a box you might relax the 00:07:55.169 --> 00:07:57.240 forehead onto the mat very calming 00:07:57.240 --> 00:08:00.030 cooling to put a little pressure on the 00:08:00.030 --> 00:08:09.270 forehead here and we breathe so my right 00:08:09.270 --> 00:08:11.190 foot is forward and my left heel is 00:08:11.190 --> 00:08:12.930 drawing in towards his centers I'm 00:08:12.930 --> 00:08:14.520 really breathing into the outer edge of 00:08:14.520 --> 00:08:16.740 my right hip I'm keeping the shoulders 00:08:16.740 --> 00:08:24.690 soft and relaxed and then I'll press in 00:08:24.690 --> 00:08:26.280 the fingertips draw the chin to the 00:08:26.280 --> 00:08:29.010 chest slowly roll it up switch the leg 00:08:29.010 --> 00:08:30.810 so the opposite leg comes in front this 00:08:30.810 --> 00:08:33.240 time and the same thing is like you find 00:08:33.240 --> 00:08:34.979 lengthen the spine keep it nice and soft 00:08:34.979 --> 00:08:41.400 and walk it forward oh yeah so you don't 00:08:41.400 --> 00:08:42.659 have to do this practice just because 00:08:42.659 --> 00:08:43.979 you're stressed out this is a great way 00:08:43.979 --> 00:08:46.709 to just balance the energetic body if 00:08:46.709 --> 00:08:48.000 you're having trouble sleeping and 00:08:48.000 --> 00:08:49.230 you're working out a ton you might 00:08:49.230 --> 00:08:51.750 practice you know just inserting a 00:08:51.750 --> 00:08:54.570 relaxation sequence or two into your 00:08:54.570 --> 00:08:58.560 week I'm really going for balance and 00:08:58.560 --> 00:09:00.860 not just 00:09:00.860 --> 00:09:03.450 the physical body by the mine to the 00:09:03.450 --> 00:09:06.000 energetic body so relaxing the forehead 00:09:06.000 --> 00:09:12.530 over if you can and finding your breath 00:09:28.100 --> 00:09:30.990 it's me press into the fingertips roll 00:09:30.990 --> 00:09:34.339 it up nice and slow 00:09:34.339 --> 00:09:36.300 awesome then we're gonna take the legs 00:09:36.300 --> 00:09:40.470 out long to a nice seated or wide legged 00:09:40.470 --> 00:09:42.420 pulls II as shown if you had a blocker 00:09:42.420 --> 00:09:43.680 pillow or blanket and keep it out in 00:09:43.680 --> 00:09:44.999 front we use it here in a second if it's 00:09:44.999 --> 00:09:46.639 there if you don't have that don't worry 00:09:46.639 --> 00:09:48.899 toes are gonna point up towards the sky 00:09:48.899 --> 00:09:52.290 here as we press into the heels tops of 00:09:52.290 --> 00:09:54.509 the thighs firm down and there's this 00:09:54.509 --> 00:09:56.399 kind of tendency and a lot of our 00:09:56.399 --> 00:09:58.559 practices to have that inner spiral in 00:09:58.559 --> 00:10:02.809 today keep them nice and open 00:10:02.809 --> 00:10:05.339 so you might even lift your heels for a 00:10:05.339 --> 00:10:11.160 second to find that energy and the tops 00:10:11.160 --> 00:10:12.120 of those thighs and then you can release 00:10:12.120 --> 00:10:12.870 back down 00:10:12.870 --> 00:10:15.329 cool here we go inhale reach the 00:10:15.329 --> 00:10:16.949 fingertips behind the ears sit up nice 00:10:16.949 --> 00:10:18.899 and tall keep it soft soft soft my 00:10:18.899 --> 00:10:21.930 friends inhale in exhale we're gonna 00:10:21.930 --> 00:10:24.089 bring the right fingertips down they're 00:10:24.089 --> 00:10:25.860 gonna reach towards the top of the left 00:10:25.860 --> 00:10:31.740 thigh and then I'm gonna tilt over so I 00:10:31.740 --> 00:10:33.899 like to place this bottom hand first so 00:10:33.899 --> 00:10:35.279 there's a nice mindfulness here but also 00:10:35.279 --> 00:10:37.139 so I can find a little opposition of 00:10:37.139 --> 00:10:40.529 reaching towards the left body as I tilt 00:10:40.529 --> 00:10:43.470 towards the right so for me this is what 00:10:43.470 --> 00:10:45.120 that hatha yoga is all about I'm not 00:10:45.120 --> 00:10:46.709 just kind of crank me in with a posture 00:10:46.709 --> 00:10:49.860 but I'm drawing energy up from here and 00:10:49.860 --> 00:10:52.769 pressing into my foundation and I'm 00:10:52.769 --> 00:10:54.509 finding that balance between the 00:10:54.509 --> 00:10:57.569 opposing forces as I reach left right 00:10:57.569 --> 00:10:59.189 fingertips towards the left and left 00:10:59.189 --> 00:11:00.629 fingertips towards the right keep your 00:11:00.629 --> 00:11:02.429 heart open if you've collapsed here keep 00:11:02.429 --> 00:11:04.740 a lift in your sternum deep breath in 00:11:04.740 --> 00:11:07.230 and on an exhale we're gonna walk both 00:11:07.230 --> 00:11:08.790 fingertips through Center just like we 00:11:08.790 --> 00:11:10.110 did before when the legs were crossed 00:11:10.110 --> 00:11:13.649 and then I'm gonna grow this one from 00:11:13.649 --> 00:11:15.269 the bottom up reaching left fingertips 00:11:15.269 --> 00:11:16.800 now towards the top of the right thigh 00:11:16.800 --> 00:11:19.019 if you can grab the top of that thigh 00:11:19.019 --> 00:11:22.360 awesome if not no worries and then I in 00:11:22.360 --> 00:11:25.160 spiral the Herta find that opposition 00:11:25.160 --> 00:11:27.110 here so you can imagine two arrows 00:11:27.110 --> 00:11:31.580 reaching this way and this way it's 00:11:31.580 --> 00:11:33.410 still mindful through the legs here 00:11:33.410 --> 00:11:37.480 breathe three three inhale in exhale 00:11:37.480 --> 00:11:41.390 rounding through Center and same thing 00:11:41.390 --> 00:11:43.760 on each side sorry Frankie my name is 00:11:43.760 --> 00:11:52.280 Mike find your breath maybe close your 00:11:52.280 --> 00:11:54.770 eyes now as you go through Center and 00:11:54.770 --> 00:11:59.570 take it through the other side deep 00:11:59.570 --> 00:12:04.160 breath in and then exhale back to Center 00:12:04.160 --> 00:12:05.930 and this time we're gonna stay here 00:12:05.930 --> 00:12:08.600 right so we have lots of options we can 00:12:08.600 --> 00:12:12.260 chill here connect to your intention in 00:12:12.260 --> 00:12:15.050 your mantra say a prayer for someone who 00:12:15.050 --> 00:12:20.450 could use a little extra good juju or we 00:12:20.450 --> 00:12:24.100 might release all the way down 00:12:29.560 --> 00:12:32.710 nice long smooth deep breaths we're 00:12:32.710 --> 00:12:34.150 still pressing through the heels here 00:12:34.150 --> 00:12:35.680 and a couple breaths will relax the feet 00:12:35.680 --> 00:12:37.600 but key you both nice firmness through 00:12:37.600 --> 00:12:43.290 the top of that thigh bone here I bones 00:12:43.800 --> 00:12:48.310 and then go ahead and soften through the 00:12:48.310 --> 00:12:58.030 feet a couple breaths here then we'll 00:12:58.030 --> 00:12:59.620 bring the fingertips back to the earth 00:12:59.620 --> 00:13:02.440 tuck the chin into the chest and slowly 00:13:02.440 --> 00:13:03.850 roll it up awesome 00:13:03.850 --> 00:13:06.430 bring the hands behind the legs here and 00:13:06.430 --> 00:13:07.510 we're gonna bring the soles of the feet 00:13:07.510 --> 00:13:10.540 together bodycon awesome cobblers pose 00:13:10.540 --> 00:13:13.210 or a little variation we're gonna grab 00:13:13.210 --> 00:13:15.010 the ankles here and we're going to walk 00:13:15.010 --> 00:13:17.890 the sit bones up towards the heels if 00:13:17.890 --> 00:13:19.810 your knees are up here you might take 00:13:19.810 --> 00:13:22.330 this block or this blanket or your towel 00:13:22.330 --> 00:13:25.600 and you might lift the hips sitting up 00:13:25.600 --> 00:13:32.340 on your blanket oh yeah baby 00:13:32.340 --> 00:13:34.839 then inhale draw the tops of the thighs 00:13:34.839 --> 00:13:36.700 down as you lift up through the crown of 00:13:36.700 --> 00:13:39.720 the head and exhale just chin to chest 00:13:39.720 --> 00:13:43.180 feel this beautiful stretch from the 00:13:43.180 --> 00:13:46.030 ears to the tops of the shoulders anchor 00:13:46.030 --> 00:13:47.170 a little weight down through the elbows 00:13:47.170 --> 00:13:50.849 find that opposition again here 00:13:55.680 --> 00:13:58.529 great then inhale lift up through the 00:13:58.529 --> 00:14:02.029 crown and exhale we fold all the way 00:14:02.029 --> 00:14:04.559 again elbows are gonna pull back here or 00:14:04.559 --> 00:14:06.059 if it feels better you can interlace the 00:14:06.059 --> 00:14:07.559 fingertips grab your toes and send the 00:14:07.559 --> 00:14:10.740 elbows left to right so this is really 00:14:10.740 --> 00:14:12.809 this is for relaxation so find what 00:14:12.809 --> 00:14:14.429 feels good here make it your own you 00:14:14.429 --> 00:14:16.410 might even have the fingertips out in 00:14:16.410 --> 00:14:20.600 front breathe breathe breathe 00:14:33.290 --> 00:14:35.600 and we'll press into the a door edges of 00:14:35.600 --> 00:14:37.370 the feet press into your sit bones like 00:14:37.370 --> 00:14:40.240 to push pins and roll it back up 00:14:40.240 --> 00:14:42.950 cool now we're gonna lean it back press 00:14:42.950 --> 00:14:44.810 into your palms come onto the soles of 00:14:44.810 --> 00:14:45.770 your feet and it should feel good about 00:14:45.770 --> 00:14:48.050 after all the work we've done here it 00:14:48.050 --> 00:14:49.040 should feel really great we're just 00:14:49.040 --> 00:14:52.640 gonna windshield wiper the legs to the 00:14:52.640 --> 00:14:54.230 side back and forth 00:14:54.230 --> 00:14:58.640 oh yeah so this is I just want to 00:14:58.640 --> 00:15:00.830 mention this again this is a great thing 00:15:00.830 --> 00:15:03.080 to do in between workouts so you can do 00:15:03.080 --> 00:15:06.800 this for relaxation or for bedtime but 00:15:06.800 --> 00:15:08.780 this is also a great thing to do 00:15:08.780 --> 00:15:11.870 if you're doing a boot camp or any power 00:15:11.870 --> 00:15:14.270 yoga or anything like that this is a 00:15:14.270 --> 00:15:21.740 nice thing to supplement cool then next 00:15:21.740 --> 00:15:23.180 time you go to one side we're gonna hold 00:15:23.180 --> 00:15:26.210 it there so I'm going to the right here 00:15:26.210 --> 00:15:27.980 so I'm really anchoring down through my 00:15:27.980 --> 00:15:31.880 right knee and there is an option here 00:15:31.880 --> 00:15:35.840 and of course be mindful to perhaps come 00:15:35.840 --> 00:15:41.780 on to the elbows here I'm breathing into 00:15:41.780 --> 00:15:43.550 the front of that right hip crease if 00:15:43.550 --> 00:15:46.940 you have sensitive knees I would stay up 00:15:46.940 --> 00:15:51.530 on your palms and then we'll switch back 00:15:51.530 --> 00:15:53.480 through Center and take it to the other 00:15:53.480 --> 00:15:55.460 side a couple breaths here just hanging 00:15:55.460 --> 00:15:57.920 out breathing into that so as reading 00:15:57.920 --> 00:16:00.740 into for another right hip crease I did 00:16:00.740 --> 00:16:02.810 a lot of a abdominal work earlier today 00:16:02.810 --> 00:16:09.350 so this feels awesome for me cool then 00:16:09.350 --> 00:16:11.960 I'll come back up through Center cross 00:16:11.960 --> 00:16:13.700 the ankles doesn't matter which ones in 00:16:13.700 --> 00:16:16.970 front and slowly roll through to all 00:16:16.970 --> 00:16:19.700 fours right away I'm going to come into 00:16:19.700 --> 00:16:21.980 a nice soft cat cow here 00:16:21.980 --> 00:16:24.530 inhaling dropping the belly scooping the 00:16:24.530 --> 00:16:27.500 heart looking forward exhale close your 00:16:27.500 --> 00:16:30.080 eyes as you round the spine navel draws 00:16:30.080 --> 00:16:32.360 up and we stretch the back really hollow 00:16:32.360 --> 00:16:38.590 out inhale moving at your own pace 00:16:38.590 --> 00:16:41.330 exhale whenever you're ready arching the 00:16:41.330 --> 00:16:43.750 back take it away 00:16:43.750 --> 00:16:47.200 follow your breath 00:16:53.519 --> 00:16:55.899 and then begin to veer off the beaten 00:16:55.899 --> 00:16:57.430 path a little bit shaking the hips a 00:16:57.430 --> 00:16:58.350 little left to right 00:16:58.350 --> 00:17:02.760 getting a little freaky with your neck 00:17:11.069 --> 00:17:14.290 yeah and then we'll come back to Center 00:17:14.290 --> 00:17:17.849 walk the palms out curl the toes under 00:17:17.849 --> 00:17:19.900 keep the knees bent 00:17:19.900 --> 00:17:22.869 imagine someone lifting you up from your 00:17:22.869 --> 00:17:24.400 tail so from your tail is where we're 00:17:24.400 --> 00:17:25.630 gonna lift up into this downward dog 00:17:25.630 --> 00:17:26.770 today we're only gonna do one of these 00:17:26.770 --> 00:17:30.340 so we're gonna pedal it out here breathe 00:17:30.340 --> 00:17:34.230 breathe breathe walk it out walk it out 00:17:34.230 --> 00:17:36.760 this is our inversion for the day for 00:17:36.760 --> 00:17:38.980 our relaxation practice so take one more 00:17:38.980 --> 00:17:41.500 deep breath in through the nose long 00:17:41.500 --> 00:17:44.710 exhale out through the mouth and then 00:17:44.710 --> 00:17:47.200 we'll slowly lower onto the knees knees 00:17:47.200 --> 00:17:51.690 chest chin as we lower down to the belly 00:17:54.600 --> 00:17:57.090 palms come underneath the shoulders here 00:17:57.090 --> 00:17:58.620 take your time getting there and once 00:17:58.620 --> 00:18:00.480 you're with me well inhale lift up baby 00:18:00.480 --> 00:18:05.220 Cobra exhale melt it and release 00:18:05.220 --> 00:18:09.000 forehead kisses the mat again and yeah 00:18:09.000 --> 00:18:17.850 lift up baby Cobra exhale release inhale 00:18:17.850 --> 00:18:22.950 last time baby Cobra and exhale release 00:18:22.950 --> 00:18:23.640 awesome 00:18:23.640 --> 00:18:25.500 bring your elbows underneath your 00:18:25.500 --> 00:18:27.290 shoulders just where your palms were and 00:18:27.290 --> 00:18:29.840 so this is kind of a tricky thing to 00:18:29.840 --> 00:18:32.160 learn on video but once you learn it 00:18:32.160 --> 00:18:33.960 you're gonna be like oh the magic of 00:18:33.960 --> 00:18:36.120 yoga so I'm gonna try to talk you 00:18:36.120 --> 00:18:37.620 through this this would be a time to 00:18:37.620 --> 00:18:39.120 maybe take a peek at the video if you 00:18:39.120 --> 00:18:42.450 need to and here we go I'm gonna start 00:18:42.450 --> 00:18:45.480 by lifting my left knee up here so we're 00:18:45.480 --> 00:18:46.710 just gonna take just a couple breaths 00:18:46.710 --> 00:18:48.540 here really opening up through that hip 00:18:48.540 --> 00:18:50.790 and if you'd begun to kind of collapse 00:18:50.790 --> 00:18:52.680 in the shoulders here see if you can 00:18:52.680 --> 00:18:54.750 keep just a gentle awareness pressing up 00:18:54.750 --> 00:18:59.040 and out of the elbows and we can find a 00:18:59.040 --> 00:19:00.810 little softness and the nutcase feels 00:19:00.810 --> 00:19:01.800 awesome for me 00:19:01.800 --> 00:19:09.600 breathe breathe three and then from here 00:19:09.600 --> 00:19:12.960 here's the magic moment this magic 00:19:12.960 --> 00:19:15.630 moment right fingertips are gonna come 00:19:15.630 --> 00:19:18.360 in and underneath the bridge of the left 00:19:18.360 --> 00:19:22.350 arm so here we go again left knees up 00:19:22.350 --> 00:19:24.240 I'm gonna bring my right fingertips in 00:19:24.240 --> 00:19:26.160 and underneath the bridge of the left 00:19:26.160 --> 00:19:27.990 arm I'm gonna come onto my right 00:19:27.990 --> 00:19:31.260 shoulder and then I'm going to open my 00:19:31.260 --> 00:19:34.020 left arm up towards the sky 00:19:34.020 --> 00:19:36.690 opening up into this magic moment this 00:19:36.690 --> 00:19:39.420 twist here oh my gosh and it feels so 00:19:39.420 --> 00:19:42.510 good you can bring the outer edge excuse 00:19:42.510 --> 00:19:44.160 me you can bring your right palm to the 00:19:44.160 --> 00:19:46.320 outer edge of your left leg here you can 00:19:46.320 --> 00:19:47.760 shimmy your hips more towards the center 00:19:47.760 --> 00:19:50.970 stacking them you might begin to shimmy 00:19:50.970 --> 00:19:52.680 your shoulders to drop the left shoulder 00:19:52.680 --> 00:19:56.190 down if your left arm is in the air 00:19:56.190 --> 00:19:57.210 because the shoulders are really tight 00:19:57.210 --> 00:19:58.710 you might bring the hand behind your 00:19:58.710 --> 00:20:01.140 head here and I mean look at this shape 00:20:01.140 --> 00:20:03.570 it's just it's for relaxing so breathe 00:20:03.570 --> 00:20:05.040 breathe 00:20:05.040 --> 00:20:07.370 breathe nice long smooth deep breaths 00:20:07.370 --> 00:20:14.670 sweeping up and down the spine once you 00:20:14.670 --> 00:20:15.870 get there and it is a little tricky to 00:20:15.870 --> 00:20:17.850 get there so don't be hard on yourself 00:20:17.850 --> 00:20:21.030 once you get there close your eyes you 00:20:21.030 --> 00:20:25.440 made it breathe nice long smooth calming 00:20:25.440 --> 00:20:28.230 breath nice two toxifying breaths into 00:20:28.230 --> 00:20:29.730 the lower belly here as you breathe in 00:20:29.730 --> 00:20:44.130 and out fully then to come out of this 00:20:44.130 --> 00:20:46.440 twist I'm gonna draw both toes down 00:20:46.440 --> 00:20:48.330 towards the bottom edge of my mat as I 00:20:48.330 --> 00:20:50.370 reach both fingertips up towards the top 00:20:50.370 --> 00:20:52.590 and here's like kind of my a Martha 00:20:52.590 --> 00:20:55.080 Graham moment here Martha Graham flop 00:20:55.080 --> 00:20:57.600 where we reach out full body stretch and 00:20:57.600 --> 00:21:00.650 slowly bring it back to Center and 00:21:00.650 --> 00:21:02.580 there's gonna do the same thing on the 00:21:02.580 --> 00:21:06.090 other side so we come here kind of in 00:21:06.090 --> 00:21:09.000 this Sphinx pose pressing up and out of 00:21:09.000 --> 00:21:11.850 the elbows and I'm gonna bend the right 00:21:11.850 --> 00:21:15.800 knee lift it up so we hang out here 00:21:15.800 --> 00:21:18.660 breathing into that right hip and 00:21:18.660 --> 00:21:20.400 finding once again a softness in the 00:21:20.400 --> 00:21:26.360 neck relax your jaw my friends let it go 00:21:26.360 --> 00:21:29.040 and Yoga is awesome and I mean if I if 00:21:29.040 --> 00:21:30.900 I'm doing this on YouTube in front of it 00:21:30.900 --> 00:21:32.100 I don't even know how many people I'm 00:21:32.100 --> 00:21:33.680 like I really encourage you to just like 00:21:33.680 --> 00:21:36.750 open your mouth let your hair down a 00:21:36.750 --> 00:21:41.390 little and find what feels good relax 00:21:42.830 --> 00:21:46.380 unwind left fingertips are gonna come in 00:21:46.380 --> 00:21:48.930 and under the bridge of this right arm I 00:21:48.930 --> 00:21:50.070 come on to the outer edge of that left 00:21:50.070 --> 00:21:54.320 shoulder this time and I inhale open up 00:21:54.320 --> 00:21:59.940 to the magic just kidding so I'm really 00:21:59.940 --> 00:22:02.130 sore in my hips this is great for me as 00:22:02.130 --> 00:22:03.420 I breathe into the outer edge of that 00:22:03.420 --> 00:22:07.710 right hip and you just notice so fret 00:22:07.710 --> 00:22:09.570 not if your shoulders here in time with 00:22:09.570 --> 00:22:10.920 more yoga practice we're going to open 00:22:10.920 --> 00:22:13.770 this up my friends yay but if it's all 00:22:13.770 --> 00:22:14.940 the way up here you might take that 00:22:14.940 --> 00:22:17.150 right hand behind the head 00:22:17.150 --> 00:22:19.860 you might stack the hips or shimmy 00:22:19.860 --> 00:22:25.830 yourself more Center on your mat so 00:22:25.830 --> 00:22:29.610 little TLC a little personal TLC here as 00:22:29.610 --> 00:22:40.290 we breathe in and out once you get there 00:22:40.290 --> 00:22:42.750 close your eyes choose to let go or 00:22:42.750 --> 00:22:45.380 remember your intention 00:22:52.310 --> 00:22:55.970 and then to come out Shh will draw the 00:22:55.970 --> 00:22:58.040 right toes down to meet the left reach 00:22:58.040 --> 00:23:01.400 both fingertips up Martha Graham Martha 00:23:01.400 --> 00:23:04.970 Graham worth oh that's a Robin Williams 00:23:04.970 --> 00:23:08.300 reference for from birdcage and we 00:23:08.300 --> 00:23:10.340 Martha Graham flop all the way back to 00:23:10.340 --> 00:23:13.220 Center now if you're finding that you'd 00:23:13.220 --> 00:23:15.340 like to speak in a little vinyasa here 00:23:15.340 --> 00:23:17.570 that's not what I'm doing it now just 00:23:17.570 --> 00:23:18.650 kidding but you can sneak in a little 00:23:18.650 --> 00:23:21.770 vinyasa here and because we all work at 00:23:21.770 --> 00:23:23.300 different levels that might be relaxing 00:23:23.300 --> 00:23:24.680 for you so sneaking a little bit yeah 00:23:24.680 --> 00:23:25.130 same here 00:23:25.130 --> 00:23:27.380 and together we'll meet in extended 00:23:27.380 --> 00:23:29.450 Child's Pose so if you're if you're like 00:23:29.450 --> 00:23:30.980 I don't even know what Evan else is I'm 00:23:30.980 --> 00:23:32.960 sort of feel good then send it straight 00:23:32.960 --> 00:23:35.420 back extended Child's Pose knees as wide 00:23:35.420 --> 00:23:39.310 as the mat two big toes kiss together 00:23:39.310 --> 00:23:42.140 that's right look let your hair down and 00:23:42.140 --> 00:23:44.750 we reach the palms forward forehead 00:23:44.750 --> 00:23:46.700 release this to the air at heart melts 00:23:46.700 --> 00:23:49.640 down and we breathe here you can find a 00:23:49.640 --> 00:23:51.860 slow gentle rock in the hips if that 00:23:51.860 --> 00:23:55.280 feels good and if you were doing a 00:23:55.280 --> 00:23:59.030 vinyasa you're maybe perhaps meeting up 00:23:59.030 --> 00:24:07.190 with us down here in pranaam here we 00:24:07.190 --> 00:24:11.060 take a moment to surrender that's really 00:24:11.060 --> 00:24:17.540 that simple sometimes you think about 00:24:17.540 --> 00:24:20.060 this shape in different cultures across 00:24:20.060 --> 00:24:22.120 the globe and it really is beautiful 00:24:22.120 --> 00:24:24.410 just bowing to that which is greater 00:24:24.410 --> 00:24:29.840 than you and for me personally Adrienne 00:24:29.840 --> 00:24:31.010 this is a moment where I just kind of 00:24:31.010 --> 00:24:33.650 laugh it off maybe for you it's 00:24:33.650 --> 00:24:35.390 shrugging it off maybe for you it's 00:24:35.390 --> 00:24:41.120 really just letting go take one more 00:24:41.120 --> 00:24:43.600 deep breath here 00:24:43.900 --> 00:24:46.460 then slowly like you're moving through 00:24:46.460 --> 00:24:49.700 water come back to all fours tabletop 00:24:49.700 --> 00:24:52.850 position when you're ready we'll send 00:24:52.850 --> 00:24:55.400 the right knee all the way up take a 00:24:55.400 --> 00:24:57.230 deep breath in extend through that right 00:24:57.230 --> 00:24:59.480 leg exhale draw your right knee all the 00:24:59.480 --> 00:25:00.920 way up we're going to come into a 00:25:00.920 --> 00:25:03.860 one-legged pigeon here 00:25:03.860 --> 00:25:06.980 so we have a foundations pose video for 00:25:06.980 --> 00:25:08.630 this pose we're going to send the left 00:25:08.630 --> 00:25:10.040 toes out long if you're new to this 00:25:10.040 --> 00:25:11.540 posture you can check that out otherwise 00:25:11.540 --> 00:25:13.760 just work really mindfully here as you 00:25:13.760 --> 00:25:15.260 come on to the top of that back foot 00:25:15.260 --> 00:25:17.990 keep a brightness in this right foot and 00:25:17.990 --> 00:25:19.640 both me really to protect the joints and 00:25:19.640 --> 00:25:23.240 then we're gonna sit up nice and tall so 00:25:23.240 --> 00:25:24.500 you can bring that blanket to the outer 00:25:24.500 --> 00:25:26.000 edge of that right hip here if you want 00:25:26.000 --> 00:25:28.850 heyo 00:25:28.850 --> 00:25:30.620 we're gonna sit up nice and tall inhale 00:25:30.620 --> 00:25:34.670 breathe in and exhale same thing as 00:25:34.670 --> 00:25:36.950 before we walk it forward we stay on the 00:25:36.950 --> 00:25:39.080 palms we pull the right hip crease back 00:25:39.080 --> 00:25:42.320 and to each his own here you might come 00:25:42.320 --> 00:25:44.809 on to the forearms might release all the 00:25:44.809 --> 00:25:50.390 way to the earth and we breathe keep a 00:25:50.390 --> 00:25:53.000 brightness and awareness in this top the 00:25:53.000 --> 00:25:56.870 top of this back foot here can you find 00:25:56.870 --> 00:26:01.490 a gentle rock here again and you might 00:26:01.490 --> 00:26:03.230 practice the mantra especially if you're 00:26:03.230 --> 00:26:04.820 having a hard time focusing or dropping 00:26:04.820 --> 00:26:06.860 in on this practice you might practice 00:26:06.860 --> 00:26:11.900 the mantra I choose to let go I choose 00:26:11.900 --> 00:26:17.290 to let go of that which I cannot control 00:26:22.049 --> 00:26:24.669 then we'll slowly tuck the chin into the 00:26:24.669 --> 00:26:31.870 chest roll it up press both palms into 00:26:31.870 --> 00:26:33.280 the earth draw your navel to your spine 00:26:33.280 --> 00:26:36.400 as you curl the back toes under take a 00:26:36.400 --> 00:26:38.650 peek in the video now if you need to and 00:26:38.650 --> 00:26:40.809 then we transition press on the palms 00:26:40.809 --> 00:26:42.400 nice and slow we're gonna come back to 00:26:42.400 --> 00:26:46.780 all fours slide it slide it and then 00:26:46.780 --> 00:26:48.640 this time send the left leg up same 00:26:48.640 --> 00:26:50.799 thing on the other side inhale extend 00:26:50.799 --> 00:26:56.049 exhale draw that left knee in we come 00:26:56.049 --> 00:26:57.370 into our one-legged pigeon on the other 00:26:57.370 --> 00:27:02.350 side so nice awareness in the top of 00:27:02.350 --> 00:27:04.390 that back foot check it out check it out 00:27:04.390 --> 00:27:06.940 and whenever you're ready find a link 00:27:06.940 --> 00:27:08.980 through the crown of the head and then 00:27:08.980 --> 00:27:13.210 exhale fold it down so a deeply 00:27:13.210 --> 00:27:20.830 therapeutic posture here but if you 00:27:20.830 --> 00:27:22.330 really want to reap the benefits I 00:27:22.330 --> 00:27:24.610 encourage you to take the deepest breath 00:27:24.610 --> 00:27:28.379 you've taken all day here right now 00:27:40.060 --> 00:27:45.430 close your eyes relax your jaw 00:27:45.430 --> 00:27:49.900 I believe it's Chinese medicine right 00:27:49.900 --> 00:27:52.120 that but there's this connection with 00:27:52.120 --> 00:27:54.280 the jaw and the hips here and the 00:27:54.280 --> 00:27:55.990 emotional body so really truly relax 00:27:55.990 --> 00:27:58.270 your jaw here my friends why not can't 00:27:58.270 --> 00:27:59.670 hurt you 00:27:59.670 --> 00:28:03.210 no clenching 00:28:15.490 --> 00:28:19.929 and then slowly begin to roll it up 00:28:20.830 --> 00:28:23.270 awesome from here we're gonna roll onto 00:28:23.270 --> 00:28:25.760 the outer edge of that left hip swing 00:28:25.760 --> 00:28:29.390 old right leg busy around and we'll come 00:28:29.390 --> 00:28:32.570 to lie flat back so it kind of just did 00:28:32.570 --> 00:28:36.370 a little wind ala here we reach 00:28:36.370 --> 00:28:40.789 fingertips all the way out we press 00:28:40.789 --> 00:28:44.650 through the heels point through the toes 00:28:47.260 --> 00:28:50.179 and then I'm gonna walk my heels towards 00:28:50.179 --> 00:28:52.610 the bottom edge of the mat excuse me 00:28:52.610 --> 00:28:54.890 bottom left corner of the mat I'm so 00:28:54.890 --> 00:28:57.020 relaxed can't even talk here I'm going 00:28:57.020 --> 00:28:58.490 to cross my right ankle over the left 00:28:58.490 --> 00:29:00.679 then I'm gonna use my head and shoulders 00:29:00.679 --> 00:29:03.470 to shimmy towards the top left corner so 00:29:03.470 --> 00:29:05.150 I'm creating kind of a crescent moon 00:29:05.150 --> 00:29:07.039 shape with my body then reach your 00:29:07.039 --> 00:29:09.559 fingertips up left palm is gonna grab 00:29:09.559 --> 00:29:12.020 the right wrist here and I breathe so 00:29:12.020 --> 00:29:13.580 what I'm doing is using the support of 00:29:13.580 --> 00:29:16.429 the earth my body's relaxed here to find 00:29:16.429 --> 00:29:22.400 this nice long side body stretch keep it 00:29:22.400 --> 00:29:23.840 soft through the toes soft through the 00:29:23.840 --> 00:29:27.770 fingertips deep breath in and exhale 00:29:27.770 --> 00:29:32.299 shimmy it back to Center walk the heels 00:29:32.299 --> 00:29:33.650 towards the bottom right corner of the 00:29:33.650 --> 00:29:36.500 mat cross the left ankle over right like 00:29:36.500 --> 00:29:40.070 so and then a shimmy head and shoulders 00:29:40.070 --> 00:29:42.650 oh you can just feel this great stretch 00:29:42.650 --> 00:29:44.630 in the side body here over towards the 00:29:44.630 --> 00:29:47.000 top right corner reach the fingertips up 00:29:47.000 --> 00:29:49.250 and over and then you might grab that 00:29:49.250 --> 00:29:51.020 left wrist with the right hand if you're 00:29:51.020 --> 00:29:53.150 like what in the world is she doing 00:29:53.150 --> 00:29:54.919 don't worry is this is kind of tricky at 00:29:54.919 --> 00:29:56.419 first especially if you're learning from 00:29:56.419 --> 00:29:58.220 a video but in time this will become 00:29:58.220 --> 00:29:59.860 like second nature and it's a great 00:29:59.860 --> 00:30:02.870 yummy stretch we're literally my friends 00:30:02.870 --> 00:30:06.799 literally your yoga practice and this 00:30:06.799 --> 00:30:09.830 moment on your mat how's your back you 00:30:09.830 --> 00:30:12.289 can kind of smile here relishing in the 00:30:12.289 --> 00:30:17.210 fact that your yoga mat how's your back 00:30:17.210 --> 00:30:20.090 here the earth is supporting you you are 00:30:20.090 --> 00:30:23.090 supported one more breath here 00:30:23.090 --> 00:30:25.909 and then we'll unravel it all back to 00:30:25.909 --> 00:30:27.440 center okay hug the knees into the chest 00:30:27.440 --> 00:30:29.690 almost done here rock a little side to 00:30:29.690 --> 00:30:38.929 side and happy baby pose so we send the 00:30:38.929 --> 00:30:40.370 soles of the feet up towards the sky we 00:30:40.370 --> 00:30:42.620 grab the outer edges of the feet here we 00:30:42.620 --> 00:30:44.389 pull the knees down towards the earth 00:30:44.389 --> 00:30:46.639 and we keep it soft so you can find a 00:30:46.639 --> 00:30:48.409 little movement here lengthen your 00:30:48.409 --> 00:30:50.419 tailbone down towards the bottom edge of 00:30:50.419 --> 00:30:54.529 your mat breathe you can rock a little 00:30:54.529 --> 00:30:57.440 side to side if that feels good or find 00:30:57.440 --> 00:30:59.779 a little stillness here read breathe 00:30:59.779 --> 00:31:08.090 read and then when you feel satisfied we 00:31:08.090 --> 00:31:10.450 release into shavasana 00:31:10.450 --> 00:31:12.860 and we're going to spend extra time here 00:31:12.860 --> 00:31:15.350 today the relaxation so take a deep 00:31:15.350 --> 00:31:18.619 breath in get situated here if you have 00:31:18.619 --> 00:31:20.600 a blanket I'm gonna bring my blue 00:31:20.600 --> 00:31:26.320 blankie here use it 00:31:30.919 --> 00:31:33.960 spread your heels feet out wide arms 00:31:33.960 --> 00:31:35.580 rest gently at your sides turn your 00:31:35.580 --> 00:31:37.200 palms face up let your armpit chest 00:31:37.200 --> 00:31:39.450 breathe everyone press into your head 00:31:39.450 --> 00:31:41.340 lift your chest up off the ground 00:31:41.340 --> 00:31:43.889 literally relax your shoulder blades in 00:31:43.889 --> 00:31:45.779 together and down and then relax back 00:31:45.779 --> 00:31:48.330 onto the earth gently Rock the head a 00:31:48.330 --> 00:31:53.309 little side to side ear to ear lick your 00:31:53.309 --> 00:31:57.330 lips and take a deep breath in open 00:31:57.330 --> 00:32:00.419 mouth exhale as you release into corpse 00:32:00.419 --> 00:32:06.179 pose if you didn't catch that at that 00:32:06.179 --> 00:32:07.289 time let's try it again 00:32:07.289 --> 00:32:08.789 take a deep breath in through the 00:32:08.789 --> 00:32:13.859 nostrils then exhale out through the 00:32:13.859 --> 00:32:23.580 mouth close your eyes here don't give up 00:32:23.580 --> 00:32:25.859 on your practice now if time allows stay 00:32:25.859 --> 00:32:29.369 here for long but even if you have to 00:32:29.369 --> 00:32:30.539 get on with your busy day if it was 00:32:30.539 --> 00:32:32.700 enough to just take this time for this 00:32:32.700 --> 00:32:36.889 practice for this video take one minute 00:32:36.889 --> 00:32:42.710 60 seconds here doing absolutely nothing 00:32:42.710 --> 00:32:45.179 allow the weight of your body to release 00:32:45.179 --> 00:32:49.139 completely and fully into the mat allow 00:32:49.139 --> 00:32:50.489 the joy and the nutrients of your 00:32:50.489 --> 00:32:51.509 practice 00:32:51.509 --> 00:32:54.950 just soak in just you've been 00:32:58.380 --> 00:33:00.779 can blanket yourself and love here in 00:33:00.779 --> 00:33:05.549 gratitude the fact that you did this 00:33:05.549 --> 00:33:07.049 video and took the time to do a little 00:33:07.049 --> 00:33:10.559 work today to check in to connect it's 00:33:10.559 --> 00:33:14.100 pretty freakin awesome thank you for 00:33:14.100 --> 00:33:17.759 sharing your practice with me for my 00:33:17.759 --> 00:33:22.669 heart to yours we relax 00:33:24.610 --> 00:33:33.468 [Music] 00:33:35.710 --> 00:33:50.480 [Music]