WEBVTT

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- What's up everyone?

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Welcome to Yoga with Adriene.

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I'm Adriene, and today we
have a super yummy practice,

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yoga for the spine.

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Disclaimer,
in my opinion, all yoga

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is yoga for the spine,

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but today we're
just going to work on

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moving some energy
throughout these pivotal points

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in the body and
leave you feeling

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refreshed and good.

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I once heard that you
are only as young

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and as happy as your spine.

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So hop into something comfy,

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and let's get started.

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(upbeat music)

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Okey-doke, my friends,

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let's begin in a nice,
comfortable seat, cross-legged.

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You can lift the
hips up if you feel like

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already your spine is kind
of collapsing to the back.

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Totally normal with kind of
the habitual things that we do

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in everyday life, so

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go easy on yourself.

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Just give yourself little
support from the start

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by sitting on a blanket
or a block or a towel.

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You can pause the video
to do that if you need to.

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And then when you're
ready, come into your seat

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and place the
palms on the knees.

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Now trust me, trust
yourself, trust the video,

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take a moment
to close your eyes,

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so you can open
them whenever you want

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to peak at the video,

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but to begin here, we're
going to close the eyes,

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and let go of the day thus far,

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trust that this
is time well spent,

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especially today's practice.

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And take a moment to relax,

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relax your shoulders.

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Again, relax the mind.

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Give the thinking mind a
little bit of a break here.

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And then we're going to support
this really yummy movement,

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this exploration of the
spine today with the breath.

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So close your eyes and
start to notice your breath.

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And then with the
palms on the knees,

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we'll begin to move the spine,

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again with the breath.

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So inhale, nice and slow.

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Begin to lift the
chest up towards the sky

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and imagine your shoulder blades

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melting down the back body.

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So the shoulders anchor down

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and the heart lifts up.

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Then take another
deep breath in here,

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and then use
the exhale to contract,

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so chin to chest,
naval to spine,

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slow your roll,
slow the tempo down today.

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We bow head to heart,

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feel a nice stretch in
the back of the neck.

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And then on a big breath in,

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start to roll through, once
again, lifting the heart.

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I invite you to close your eyes

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so that you can
really slow it down

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and feel your way
through this movement

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as you lift the heart, we ground
down through the shoulders,

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the elbows, open through
the throat chakra,

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and then exhale, chin to
chest, rounding through,

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naval to spine.

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So starting with
the slow tempo today

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can be maybe a little
frustrating for many people,

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so I just invite
you to notice that,

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notice what's coming up as
you inhale with the heart,

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and then take this as a
friendly, loving,

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beautiful challenge to
really slow things down.

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Feel it out, chin to
chest, as you breathe out.

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A'ight, let's do one
more inhale, lifting up.

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Close your eyes.

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Create space.

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And exhale, after the expansion

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comes the contraction,
chin to chest.

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Beautiful inhale, lift
the head over the heart,

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the heart over the pelvis,

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and we'll squeeze the
shoulders up to the ears

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as we breathe in here.

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Nice big full breath,

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and exhale, melt them down.

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Again, creating space,
we inhale,

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loop the shoulders,
lift them up.

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And try to keep your heart
lifted as you relax and down.

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Great, one more time, inhale,

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squeeze and lift.

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And exhale, let it go.

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All right, take the left
hand to the right kneecap,

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seated twist here.

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We swim the right
fingertips around,

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use your breath,
inhale, lift your heart,

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and exhale,
naval draws in, and we twist.

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You gotta bring the breath here.

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Big inhale to lift,

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and exhale twist.

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And one more time,
big inhale, lift and lengthen,

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and exhale to release.

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Other side, right hand
to the left knee,

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left fingertips swim behind.

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We inhale, lift the heart,

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and exhale,
journey into your twist.

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Wiggle your toes.

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Feel your feet, inhale.

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And exhale, twist.

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Make sure you're
not cranking here.

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Just let the breath move
and support you, inhale.

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And exhale to release, awesome.

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We're going to come
forward onto all fours.

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Take your time getting there.

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Enjoy this time for yourself.

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Spread the palms super wide.

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Wrist underneath the shoulders,

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knees right
underneath the hip points.

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Take a second
to just feel it out.

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Go through your checklist.

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Find your Tabletop Position.

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And take a moment
to close your eyes,

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or to just visualize
this line of the spine.

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So if the neck is
a bit disconnected,

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the head might be hanging down,

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or maybe looking up,

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or obviously looking at
the video when you need to,

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but take a moment to really
see this beautiful line

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from the crown to the tail,

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and remember that the neck
is an extension of that.

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So sometimes the
awareness kind of stops

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at the base of the neck,

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and so extension
through the crown here.

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Take a couple more breaths,

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just going through
your checklist,

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maybe drawing the
naval up to the spine,

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lengthening the lower back.

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Bend your elbows.

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Press away from your yoga mat.

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Notice if the hands are
kind of willy-nilly here,

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really sense some
attention to detail

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throughout every fingerprint.

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And then it's
from this strong base,

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this strong awareness
that we'll start to move.

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Inhale, drop the belly.

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Slowly look up.

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Again slow your roll today.

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Nice and steady,

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and then on your exhale,
rounding through.

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Tailbone lengthens down.

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Cat-Cow here, so you
can close your eyes

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and start to
move with the breath.

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Inhaling, drop the
belly to look up,

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and exhale, rounding through

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chin to chest.

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Nose towards the naval.

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And then continue
a couple more rounds.

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Again, soft gaze
or close your eyes

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so you can really start to
slow it down and feel it out.

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This is something we do
all the time on our mats.

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See if you can find another

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essence if you would,
another sensations,

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just slowing it
down a little bit.

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And after this last one,

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we'll come back to neutral spine

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and take a deep breath in

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and a long breath out.

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Awesome, curl the
right toes under.

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Curl the left toes under.

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Again, press away from your
yoga mat with your palms

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so you're not collapsing
in the shoulders.

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So kind of lifting up
through the upper back body.

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Then we'll slide
the right toes out.

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You can rock a little
front, rock a little back

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get a nice stretch
in the leg there,

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and just try to
keep this super strong

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loving awareness on the spine

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from the crown to the tail.

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When you're ready, again not
collapsing into the wrists

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or collapsing in the
shoulders, pressing away,

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when you're ready,
we'll slide the right toes

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all the way over towards the
left side of the yoga mat.

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You can uncurl your left
toes for more stability,

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yogi's choice,

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and then take a
look at your right heel.

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Press away from your yoga mat.

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Grow long and tall in the spine.

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Deep breath in,

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then exhale, slide it
all the way back through,

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and draw knee to nose here.

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Again, important to press
away from your yoga mat,

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waking up the muscles
of the upper body.

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Breathing deep here, in and out,

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nice big, full breaths.

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Take one more breath, squeeze,

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connecting to the muscles
of the abdominal wall here,

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and then release, awesome.

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Bring the two big toes together,

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knees as wide as your yoga mat,

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and send the hips on back,
Child's Pose.

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Just a moment here to come
off the hands and the wrists

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so you can rotate the knuckles
one way and then the other.

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Some wrist circles here.

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Then we'll come right back
up to your Tabletop Position.

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Again, going through
your checklist,

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finding that mindfulness
in your practice.

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That awareness
through the spine.

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Then curling the left
toes, then the right.

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Deep breath in, long breath out.

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On your next inhale, extend
the left leg out long,

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and then same thing,
just check it out here.

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Finding a little stretch in
the calves, the Achilles.

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And remembering to
keep the awareness

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all the way through the crown,

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so not just to
the base of the neck,

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but all the way out.

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Notice if your
breath has gone away,

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that nice full, conscious
breath that you started with,

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so return to the breath,

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and when you're ready,
we'll send the left toes

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all the way over towards the
right side of the yoga mat.

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Pressing away,
finding that length.

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Turn your gaze to look at your
left toes or your left heel.

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Big breath in,

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long breath out.

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Inhale in, exhale,
slide the left toes

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all the way back through center,

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and then we'll
draw knee to nose,

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squeezing up through
the abdominal wall.

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Notice if you're
clenching in the face.

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See if you can soften the face.

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Relax the shoulders
down the back body.

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One more big breath
cycle here, you got it.

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And then release, awesome.

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This time, knees
together, arches together,

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send it back, fingertips back,

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palms face up.

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For a little love in the wrists,

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you can actually
lift the fingers

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and walk the wrists
back and forth here.

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Nice long refreshing breaths.

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Keep it going.

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It is a practice.

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Awesome, then slowly reach
the fingertips back up,

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we'll come back to all fours.

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And whenever you're ready,

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send it up to
Downward Facing Dog.

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Curling the toes,
taking a deep breath in,

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lifting up through the hips

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on your exhale.

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When you arrive, take a
moment to feel it out.

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Maybe take your
dog for a little walk.

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And then come
into a place of stillness,

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hug the lower ribs in, connect
to your upper abdominals,

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tops of the shoulders
externally rotate,

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we take a deep breath in,

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and a big cleansing
breath as you draw

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the heels down to the earth.

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They don't have to touch.

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Big inhale in.

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And exhale, empty it out.

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Awesome, on your next inhale,

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draw the naval up to the spine,

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and start to slowly find
articulation through the spine,

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as you slowly shift all
the way to Plank Posture,

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strengthening pose here.

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Find that support,
so lift the front body

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up to meet the back body.

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Press away from your yoga mat.

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Then shift forward on the toes,

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we're going to go back
to Down Dog here.

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Nice and slow,
connecting to your core.

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Inhale, same thing.

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Finding articulation
through your spine.

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Draw the naval up,

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roll forward onto the toes.

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Plank Pose,
take a deep breath in,

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then exhale,
Downward Facing Dog.

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One more time, you got this.

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Nice and slow,
draw the naval up,

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slowing finding that
articulation forward.

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Take a deep breath in, press
away from your yoga mat,

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and then exhale,
Downward Facing Dog.

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Beautiful, inhale, look forward,

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and exhale, make your
way to the top.

00:14:09.667 --> 00:14:11.208
Clasp the elbows
when you arrive.

00:14:11.208 --> 00:14:12.375
Bend the knees generously,

00:14:12.375 --> 00:14:14.834
and then just take a couple
moments to freestyle.

00:14:14.834 --> 00:14:18.458
Find what feels good,
soft and easy movement.

00:14:30.625 --> 00:14:33.542
And when you're ready, we're
gonna roll up to Mountain,

00:14:33.542 --> 00:14:34.875
as slow as you can go.

00:14:34.875 --> 00:14:37.208
Feeling that beautiful
connection in the feet.

00:14:37.208 --> 00:14:39.792
Maybe you close your eyes if
you're feeling adventurous.

00:14:39.792 --> 00:14:42.917
Starting by bending the knees,

00:14:42.917 --> 00:14:45.583
tucking the chin,

00:14:45.583 --> 00:14:49.834
and slowly making your way
all the way to Mountain.

00:14:54.291 --> 00:14:57.417
And so lots of awareness

00:14:57.417 --> 00:14:59.375
as you stack up through

00:14:59.375 --> 00:15:01.041
the staircase of the spine.

00:15:01.041 --> 00:15:04.291
Just maybe even using
your creative mind

00:15:04.291 --> 00:15:06.917
or your imagination to visualize

00:15:06.917 --> 00:15:08.875
what it might look like,

00:15:08.875 --> 00:15:10.834
paying attention to
what it feels like

00:15:10.834 --> 00:15:14.458
as you stack head over
heart, heart over the pelvis

00:15:14.458 --> 00:15:18.458
and come into your best and
most beautiful Mountain.

00:15:20.250 --> 00:15:22.834
Reconnect with your breath here.

00:15:23.917 --> 00:15:24.917
Now on a big inhale,

00:15:24.917 --> 00:15:28.458
we'll spread the fingertips
and reach all the way up.

00:15:28.458 --> 00:15:30.583
Big full body stretch.

00:15:30.583 --> 00:15:32.458
Exhale, turn the left fingertips

00:15:32.458 --> 00:15:34.375
towards the back
of your yoga mat,

00:15:34.375 --> 00:15:35.458
soft bend in the knees here

00:15:35.458 --> 00:15:37.708
as you reach the right
fingertips forward,

00:15:37.708 --> 00:15:39.750
then inhale, open the chest.

00:15:39.750 --> 00:15:41.959
So bring the palms way back,

00:15:41.959 --> 00:15:45.250
think Kate Winslet Titanic here.

00:15:46.458 --> 00:15:48.583
And then release,
fingertips down to come up,

00:15:48.583 --> 00:15:52.458
inhale, full body stretch,
reach for the sky.

00:15:53.208 --> 00:15:55.083
And exhale, right fingertips

00:15:55.083 --> 00:15:56.083
toward the back
edge of your mat.

00:15:56.083 --> 00:16:00.000
Soft bend in the knees,
and we open up to the right.

00:16:00.000 --> 00:16:03.667
Open the chest by pulling
the backs of the hands

00:16:03.667 --> 00:16:05.000
slightly back as you inhale,

00:16:05.000 --> 00:16:07.250
open the chest, then exhale,

00:16:07.250 --> 00:16:09.458
fingertips come down
to come up once again,

00:16:09.458 --> 00:16:11.375
big full body stretch.

00:16:11.375 --> 00:16:13.625
Inhale, reach for the sky.

00:16:13.625 --> 00:16:16.041
Connect, connect, connect.

00:16:16.041 --> 00:16:18.834
And then exhale,
we float it down.

00:16:20.083 --> 00:16:21.458
Moving with the breath,
my friends.

00:16:21.458 --> 00:16:23.458
Inhale, Halfway Lift,

00:16:23.458 --> 00:16:26.834
palms on the tops of the
thighs for this first one.

00:16:26.834 --> 00:16:28.458
Find length through the crown.

00:16:28.458 --> 00:16:31.917
Deep breath in,
and then exhale, release,

00:16:32.834 --> 00:16:34.375
Forward Fold.

00:16:34.375 --> 00:16:35.917
Inhale, reach for the sky,

00:16:35.917 --> 00:16:40.083
fingertips reach, reach,
reach, reach and spread.

00:16:40.083 --> 00:16:42.542
Exhale, hands to heart.

00:16:42.542 --> 00:16:45.750
Soft knees, inhale,
reach for the sky.

00:16:46.583 --> 00:16:48.667
Exhale, turn to the left.

00:16:48.667 --> 00:16:50.291
Pull the backs of the hands back

00:16:50.291 --> 00:16:52.041
so you can open
up through the chest,

00:16:52.041 --> 00:16:53.959
soft bend in the knees.

00:16:53.959 --> 00:16:55.333
Fingertips go down to come up.

00:16:55.333 --> 00:16:58.208
Inhale, reach for the sky

00:16:58.208 --> 00:17:00.875
and exhale,
turning to the right.

00:17:03.250 --> 00:17:04.625
Fingertips go down to come up,

00:17:04.625 --> 00:17:07.083
big inhale as you
reach for the sky

00:17:08.125 --> 00:17:11.040
and exhale, Forward Fold.

00:17:12.208 --> 00:17:14.458
So we're looking for a
bit of fluidity here.

00:17:14.458 --> 00:17:15.750
Inhale, Halfway Lift.

00:17:15.750 --> 00:17:17.791
This time, palms on the shins.

00:17:17.791 --> 00:17:20.458
Find length, create space,

00:17:20.458 --> 00:17:23.416
and then exhale, Forward Fold.

00:17:23.416 --> 00:17:26.458
Root to Rise, inhale,
spread the fingertips,

00:17:26.458 --> 00:17:29.041
moving with the breath we reach.

00:17:29.041 --> 00:17:30.792
Fingertips kiss up and overhead

00:17:30.792 --> 00:17:34.166
and then exhale, hands to heart.

00:17:34.166 --> 00:17:37.875
Soft knees, inhale,
reach for the sky.

00:17:37.875 --> 00:17:40.458
Exhale, gentle turn to the left.

00:17:41.458 --> 00:17:44.083
Inhale, and exhale

00:17:44.083 --> 00:17:46.041
dropping the fingertips
down to come up.

00:17:46.041 --> 00:17:49.083
Big breath in,
reach for the sky.

00:17:49.083 --> 00:17:51.458
And exhale, turn to the right.

00:17:51.458 --> 00:17:53.458
Pull the hands back
open through the chest,

00:17:53.458 --> 00:17:55.083
deep breath in,

00:17:55.083 --> 00:17:56.750
and exhale release.

00:17:56.750 --> 00:18:00.208
Awesome,
inhale reach for the sky.

00:18:00.208 --> 00:18:02.417
Exhale, down we go.

00:18:03.542 --> 00:18:05.959
Awesome, this time play with
the fingertips on the mat.

00:18:05.959 --> 00:18:07.875
So bend your knees and inhale.

00:18:07.875 --> 00:18:09.500
Find length.

00:18:09.500 --> 00:18:11.500
Exhale, soften and bow.

00:18:12.792 --> 00:18:14.166
This time we're going
to plant the palms,

00:18:14.166 --> 00:18:15.875
step it back to our Plank Pose.

00:18:15.875 --> 00:18:19.458
We've been here before,
strong foundation.

00:18:21.583 --> 00:18:23.458
Inhale, shift your gaze forward.

00:18:23.458 --> 00:18:24.458
Come on to your toes.

00:18:24.458 --> 00:18:26.166
Hug the elbows
into the side body.

00:18:26.166 --> 00:18:28.583
Light up through the back
body, through the front body,

00:18:28.583 --> 00:18:32.792
and then slowly lower down,
all the way to the belly.

00:18:34.458 --> 00:18:36.458
Draw the hands back
in line with the ribs.

00:18:36.458 --> 00:18:38.333
Press pubic bone to the earth.

00:18:38.333 --> 00:18:40.083
Press into the tops of the feet.

00:18:40.083 --> 00:18:43.250
Heels are in line
with the hip points.

00:18:43.250 --> 00:18:44.458
Then moving with the breath,

00:18:44.458 --> 00:18:46.250
start by tucking the
chin into the chest,

00:18:46.250 --> 00:18:49.000
so really finding an
articulation here in the

00:18:49.000 --> 00:18:51.417
cervical spine as you press into

00:18:51.417 --> 00:18:54.041
your foundation
and slowly roll up,

00:18:54.041 --> 00:18:58.500
slowly lifting chin
parallel to the earth,

00:18:58.500 --> 00:18:59.917
Baby Cobra.

00:18:59.917 --> 00:19:01.291
Inhale,

00:19:01.291 --> 00:19:04.792
exhale, release, nice
and slow, in control.

00:19:06.959 --> 00:19:08.000
Tuck the chin into the chest.

00:19:08.000 --> 00:19:10.417
Inhale, slowly roll it up.

00:19:10.417 --> 00:19:12.333
Again the challenge
or the invitation is

00:19:12.333 --> 00:19:14.417
slow it down today.

00:19:14.417 --> 00:19:16.000
And exhale, release.

00:19:17.458 --> 00:19:20.166
Do one more with
your eyes closed.

00:19:20.166 --> 00:19:22.000
Tuck the chin into the chest.

00:19:22.000 --> 00:19:24.250
Pull the elbows back.

00:19:25.125 --> 00:19:27.417
Open and exhale,

00:19:27.417 --> 00:19:30.208
releasing all the way down.

00:19:31.125 --> 00:19:32.417
Curl the toes under.

00:19:32.417 --> 00:19:33.333
Lift the kneecaps.

00:19:33.333 --> 00:19:34.917
Send your heels towards
the back edge of the mat,

00:19:34.917 --> 00:19:37.458
inhale in, and then exhale,
power up.

00:19:37.458 --> 00:19:38.458
Plank Pose.

00:19:39.500 --> 00:19:41.625
Here we go, inhale,
shifting forward.

00:19:41.625 --> 00:19:43.041
Exhale, send the hips,

00:19:43.041 --> 00:19:44.875
really moving from
the hip creases here,

00:19:44.875 --> 00:19:48.458
all the way up and back,
Downward Facing Dog.

00:19:48.458 --> 00:19:50.458
A little bit of strengthening,
here we go.

00:19:50.458 --> 00:19:51.542
Naval draws in and up.

00:19:51.542 --> 00:19:53.458
We roll through the spine,

00:19:53.458 --> 00:19:56.166
really finding as much
articulation in the spine as

00:19:56.166 --> 00:19:58.542
possible as we make
our way to Plank.

00:19:58.542 --> 00:20:00.500
Inhale, gaze forward,
shift forward,

00:20:00.500 --> 00:20:03.333
and exhale, Downward Facing Dog.

00:20:05.166 --> 00:20:06.750
Again, hug the lower ribs in.

00:20:06.750 --> 00:20:08.166
Naval draws up and in.

00:20:08.166 --> 00:20:10.750
Uddiyana Bandha
as we roll through

00:20:10.750 --> 00:20:14.625
coming to Plank, nice and slow.

00:20:14.625 --> 00:20:17.417
Then inhale, shift forward,
tippy toes, and exhale,

00:20:17.417 --> 00:20:18.500
Downward Facing Dog.

00:20:18.500 --> 00:20:20.333
One more, you got this.

00:20:20.333 --> 00:20:22.083
Naval draws in.

00:20:22.083 --> 00:20:24.250
We find articulation.

00:20:24.250 --> 00:20:26.125
Take your time.

00:20:27.834 --> 00:20:31.250
Inhale, look forward, and exhale

00:20:31.250 --> 00:20:33.458
Downward Facing Dog, beautiful.

00:20:33.458 --> 00:20:35.291
Deep breath in,

00:20:35.291 --> 00:20:37.000
exhale, empty it out.

00:20:38.458 --> 00:20:40.250
Inhale, look forward,

00:20:40.250 --> 00:20:43.708
and exhale, make your
way to the top.

00:20:43.708 --> 00:20:45.834
Inhale, Halfway Lift,
do your version,

00:20:45.834 --> 00:20:47.333
so you can
choose where you place

00:20:47.333 --> 00:20:48.917
the fingertips or the palms.

00:20:48.917 --> 00:20:50.667
Find length.

00:20:50.667 --> 00:20:53.458
And then exhale, Forward Fold.

00:20:53.458 --> 00:20:54.625
Awesome, Root to Rise,

00:20:54.625 --> 00:20:56.750
inhale, spread the fingertips,

00:20:56.750 --> 00:20:59.792
try to create a hundred percent
full body experience here,

00:20:59.792 --> 00:21:01.500
maybe lift your toes,

00:21:02.667 --> 00:21:04.959
and exhale, hands to heart.

00:21:06.583 --> 00:21:10.208
Take a moment here
to close your eyes

00:21:10.208 --> 00:21:12.208
and observe your breath.

00:21:16.458 --> 00:21:19.792
Maybe tap into a
little inner smile here.

00:21:23.917 --> 00:21:26.875
And that inner smile
is a little reminder

00:21:26.875 --> 00:21:31.083
just of your own inner
guidance, your inner light.

00:21:34.333 --> 00:21:36.166
Deep breath in,

00:21:36.166 --> 00:21:38.041
and exhale, open the eyes.

00:21:38.041 --> 00:21:42.250
We're going to come to a
nice, wide-legged stance,

00:21:42.250 --> 00:21:43.750
and then we'll take it
down to the ground.

00:21:43.750 --> 00:21:46.000
So go ahead and bring
the legs nice and wide.

00:21:46.000 --> 00:21:47.542
Take your time getting there.

00:21:47.542 --> 00:21:49.458
If you're new to the practice,
let me just remind you

00:21:49.458 --> 00:21:50.792
that you don't have...

00:21:50.792 --> 00:21:53.083
Focus on the sensation
over the shape.

00:21:53.083 --> 00:21:55.417
You don't have to step
super wide or anything.

00:21:55.417 --> 00:21:59.542
Your body will tell you

00:21:59.542 --> 00:22:01.417
what's a good length.

00:22:01.417 --> 00:22:04.667
Traditionally for
this next posture,

00:22:04.667 --> 00:22:06.500
you can take the arms out
and kind of measure where

00:22:06.500 --> 00:22:11.000
the ankles kind of
align with the wrists,

00:22:11.000 --> 00:22:12.333
and that's kind of a good thing,

00:22:12.333 --> 00:22:14.250
but you know,
every body's different,

00:22:14.250 --> 00:22:16.625
so you kind of have to practice
listening to your body.

00:22:16.625 --> 00:22:19.250
Everyone, though,
lift up through the front.

00:22:19.250 --> 00:22:21.959
Find this upward current of
energy through the front body,

00:22:21.959 --> 00:22:24.041
supporting the spine,

00:22:24.041 --> 00:22:26.000
and then ground
through the back.

00:22:26.000 --> 00:22:27.959
Turn the toes in just slightly.

00:22:27.959 --> 00:22:29.250
So you're really
feeling that connection

00:22:29.250 --> 00:22:32.750
to the outer edges of the
feet here super strong.

00:22:32.750 --> 00:22:34.750
Then hands come
to the waistline here,

00:22:34.750 --> 00:22:36.375
and we're gonna draw some energy

00:22:36.375 --> 00:22:37.750
up from the arches of the feet,

00:22:37.750 --> 00:22:39.625
engage the inner thighs.

00:22:39.625 --> 00:22:41.625
So you're kind of
pulling up energetically

00:22:41.625 --> 00:22:44.166
from your foundation

00:22:44.166 --> 00:22:46.875
and all the way up through.

00:22:46.875 --> 00:22:49.083
We come to a little
power pose here,

00:22:49.083 --> 00:22:50.917
ah, where the brain
and the body connect

00:22:50.917 --> 00:22:53.166
and have a conversation.

00:22:53.166 --> 00:22:55.542
Super important to

00:22:55.542 --> 00:22:57.166
remember that as we practice,

00:22:57.166 --> 00:23:00.583
how truly powerful these poses,

00:23:00.583 --> 00:23:02.542
this experience can be.

00:23:04.041 --> 00:23:05.959
Let's take one more breath
here, big power pose,

00:23:05.959 --> 00:23:07.750
just notice if you're
collapsing anywhere

00:23:07.750 --> 00:23:11.458
or if you're really
sort of able to embody

00:23:11.458 --> 00:23:15.250
and evolve the
embodiment of a posture.

00:23:15.250 --> 00:23:16.917
And if you're like, what is
this woman talking about,

00:23:16.917 --> 00:23:17.625
don't worry about it.

00:23:17.625 --> 00:23:20.875
Just breathe deep,
enjoy this time for yourself.

00:23:20.875 --> 00:23:23.166
When you're ready,
we'll take it into a full

00:23:23.166 --> 00:23:25.834
by inhaling and
lifting the chest.

00:23:25.834 --> 00:23:28.250
Lifting, lifting,
lifting from the sternum.

00:23:28.250 --> 00:23:29.458
Think about when
we started practice

00:23:29.458 --> 00:23:31.750
on the seated position

00:23:31.750 --> 00:23:33.959
opening up through
the chest here.

00:23:33.959 --> 00:23:35.917
Inhale, then exhale.

00:23:35.917 --> 00:23:37.458
Keep this openness in the chest,

00:23:37.458 --> 00:23:39.542
you might even think
about drawing your elbows

00:23:39.542 --> 00:23:41.208
back towards one another,

00:23:41.208 --> 00:23:43.458
and send it forward,
nice flat back,

00:23:43.458 --> 00:23:45.458
soft, micro bend
in the knees here.

00:23:45.458 --> 00:23:48.875
Tuck the chin to the
chest and find length.

00:23:48.875 --> 00:23:50.917
Hug the lower ribs in.

00:23:50.917 --> 00:23:52.417
If you like for
one big breath cycle,

00:23:52.417 --> 00:23:54.458
we'll send the fingertips out.

00:23:54.458 --> 00:23:55.959
Inhale,

00:23:55.959 --> 00:23:56.875
and exhale.

00:23:58.417 --> 00:24:00.959
Great, fingertips come
back to the waistline,

00:24:00.959 --> 00:24:03.625
and we continue
the journey down.

00:24:04.917 --> 00:24:08.834
Now, fingertips can come to
the earth here, or hands,

00:24:08.834 --> 00:24:12.959
or you can bring them
to a chair or a block.

00:24:12.959 --> 00:24:18.083
Standing wide-legged
Forward Fold.

00:24:18.083 --> 00:24:19.834
Notice if you've
lost connection,

00:24:19.834 --> 00:24:23.708
communication with your feet
and that drawing of the energy

00:24:23.708 --> 00:24:27.667
up through the inner seam
here, or through the arch.

00:24:29.250 --> 00:24:32.542
And then reconnect
with your breath.

00:24:32.542 --> 00:24:34.458
Remember when
you were in Table Top,

00:24:34.458 --> 00:24:35.708
not collapsing in the shoulders,

00:24:35.708 --> 00:24:40.083
but finding this powerful
awareness from crown to tail.

00:24:40.083 --> 00:24:42.166
And if you're starting
to shake and feel heat,

00:24:42.166 --> 00:24:43.500
that's the ticket.

00:24:43.500 --> 00:24:45.250
This is the ticket.

00:24:46.458 --> 00:24:47.458
Stay focused.

00:24:50.291 --> 00:24:52.959
And nice and slow, left hand
or left fingertip's gonna come

00:24:52.959 --> 00:24:55.208
right below the chin,

00:24:55.208 --> 00:24:56.333
and we're going to
move into a twist,

00:24:56.333 --> 00:24:58.291
again soft micro
bend in the knee here,

00:24:58.291 --> 00:25:01.041
as you inhale, open the
right fingertips all the way

00:25:01.041 --> 00:25:04.667
either to the side or
maybe up at a diagonal.

00:25:04.667 --> 00:25:05.792
One day, maybe
we'll be able to get,

00:25:05.792 --> 00:25:08.458
maybe stacking the shoulders,
but don't have to push it.

00:25:08.458 --> 00:25:11.458
Nice and easy, we inhale,
open the chest,

00:25:11.458 --> 00:25:14.041
and then exhale,
right hand replaces the left.

00:25:14.041 --> 00:25:17.875
Lots of integrity, maintaining
in the shoulders, stability,

00:25:17.875 --> 00:25:19.583
nice and strong.

00:25:19.583 --> 00:25:21.458
And when you're ready,
we open to the left.

00:25:21.458 --> 00:25:23.542
Big breath in,
again it doesn't have to be

00:25:23.542 --> 00:25:25.458
all the way stacking,

00:25:25.458 --> 00:25:26.458
we can let it evolve.

00:25:26.458 --> 00:25:28.458
Inhale, expand.

00:25:28.458 --> 00:25:31.625
Exhale, come through center.

00:25:31.625 --> 00:25:35.166
Inhale, press away
from the earth, expand,

00:25:35.166 --> 00:25:38.917
and exhale back through center.

00:25:38.917 --> 00:25:41.959
Inhale, find expansion,
slow it down,

00:25:43.083 --> 00:25:44.375
and exhale.

00:25:45.875 --> 00:25:47.417
And do one more on each side,

00:25:47.417 --> 00:25:50.000
inhale, moving with the breath.

00:25:52.375 --> 00:25:53.750
Exhale through center.

00:25:53.750 --> 00:25:55.000
Last one, you got this.

00:25:55.000 --> 00:25:58.792
Inhale, open your chest,
lengthen through the crown,

00:25:58.792 --> 00:26:01.792
and then exhale,
release, awesome.

00:26:01.792 --> 00:26:03.458
Hands are gonna
come to the earth.

00:26:03.458 --> 00:26:06.792
We're actually gonna heel,
toe, heel, toe the feet

00:26:06.792 --> 00:26:11.041
all the way in, hip-width apart,

00:26:11.041 --> 00:26:14.458
so you should land in
a nice Forward Fold.

00:26:17.291 --> 00:26:18.625
Toes pointing forward.

00:26:18.625 --> 00:26:21.917
Swim the fingertips
around to the calves,

00:26:25.458 --> 00:26:29.458
and bend the knees as
generously as you need to.

00:26:35.708 --> 00:26:39.750
Take one more
deep breath in here,

00:26:39.750 --> 00:26:41.625
and then exhale, release.

00:26:41.625 --> 00:26:42.708
We're gonna bend the knees.

00:26:42.708 --> 00:26:44.417
Use the fingertips
here to guide you

00:26:44.417 --> 00:26:46.583
as you lift the heels.

00:26:46.583 --> 00:26:50.959
We're gonna come into a
little toe stand here, be fun.

00:26:50.959 --> 00:26:52.542
Toes come together.

00:26:52.542 --> 00:26:54.500
Use the fingertips to guide you.

00:26:54.500 --> 00:26:56.291
I'm gonna find that
connection to my core

00:26:56.291 --> 00:26:58.959
by lifting up from
the pelvic floor.

00:26:58.959 --> 00:27:02.125
I'm gonna start to balance
from the toes here.

00:27:02.125 --> 00:27:03.458
Have some fun with it,

00:27:03.458 --> 00:27:06.625
really lifting up
from the pelvic floor,

00:27:06.625 --> 00:27:07.917
squeezing the knees together,

00:27:07.917 --> 00:27:10.667
eventually hugging
the lower ribs in.

00:27:10.667 --> 00:27:12.458
So we find this strong lift up

00:27:12.458 --> 00:27:13.875
through that center plumb line.

00:27:13.875 --> 00:27:17.375
This is a challenge, in order
to hold your balance here,

00:27:17.375 --> 00:27:20.250
you have to be really
lifting up through

00:27:20.250 --> 00:27:22.542
that mid line through the spine.

00:27:22.542 --> 00:27:24.875
Hugging the muscles in

00:27:24.875 --> 00:27:26.750
to the bone.

00:27:26.750 --> 00:27:28.083
Stay here, if you need breaks,

00:27:28.083 --> 00:27:30.125
you can come
onto the fingertips.

00:27:30.125 --> 00:27:31.291
We're gonna take a little twist,

00:27:31.291 --> 00:27:34.083
so we'll inhale, hands
together at the heart,

00:27:34.083 --> 00:27:36.542
and exhale, start to
dial your heart center

00:27:36.542 --> 00:27:38.291
towards the left.

00:27:38.291 --> 00:27:40.500
Options here are you
can repeat this opening

00:27:40.500 --> 00:27:42.458
of the wings we've been doing,

00:27:42.458 --> 00:27:44.708
you can take the right
hand to the outer edge

00:27:44.708 --> 00:27:46.250
of the left thigh,

00:27:46.250 --> 00:27:48.458
find a little deeper twist.

00:27:51.208 --> 00:27:52.750
Now what's going
on with the knees

00:27:52.750 --> 00:27:54.250
is a good
indication of the hips,

00:27:54.250 --> 00:27:56.458
so keep lifting up
through that pelvic floor,

00:27:56.458 --> 00:27:57.500
this is tough.

00:27:57.500 --> 00:27:59.083
Inhale,

00:27:59.083 --> 00:28:00.583
and then exhale, hands to heart,

00:28:00.583 --> 00:28:01.959
take a little break
if you need to

00:28:01.959 --> 00:28:05.542
by lifting the hips up,
Forward Fold,

00:28:05.542 --> 00:28:07.667
and then when you're ready,
sending it to the other side.

00:28:07.667 --> 00:28:11.458
Little bit of a challenge
today, you got this.

00:28:12.583 --> 00:28:16.000
Drawing up from
the pelvic floor.

00:28:16.000 --> 00:28:18.333
Squeezing it all in together.

00:28:19.750 --> 00:28:21.333
So good, so now we're finding

00:28:21.333 --> 00:28:24.333
a little strength and stability.

00:28:25.625 --> 00:28:28.959
Just take it with a grain
of salt if you feel like,

00:28:28.959 --> 00:28:32.250
you're not here yet or
the feet are too tight,

00:28:32.250 --> 00:28:33.583
just let it evolve.

00:28:33.583 --> 00:28:35.458
All the more reason to
return to this practice.

00:28:35.458 --> 00:28:37.458
Hands come to heart,
deep breath in,

00:28:37.458 --> 00:28:40.875
and then exhale,
we dial it to the right.

00:28:40.875 --> 00:28:42.291
Can stay here or inhale,

00:28:42.291 --> 00:28:44.000
find that expansion from before.

00:28:44.000 --> 00:28:47.166
Big breath in, and then maybe
outer edge of the left hand

00:28:47.166 --> 00:28:49.834
comes to the outer
edge of the right knee.

00:28:49.834 --> 00:28:51.458
We breathe deep here,
one more breath.

00:28:51.458 --> 00:28:53.208
Lifting up from
the pelvic floor.

00:28:53.208 --> 00:28:56.000
Support all through the spine,

00:28:56.000 --> 00:28:57.333
and then exhale, release.

00:28:57.333 --> 00:28:58.417
This is gonna feel awesome,

00:28:58.417 --> 00:29:01.458
a total rinse in the legs
as you come to sit back

00:29:01.458 --> 00:29:05.041
and send the legs out long.

00:29:05.041 --> 00:29:08.708
Great, take a second to
just shake the feet out.

00:29:08.708 --> 00:29:11.375
Fingertips are gonna come
in line with the hips

00:29:11.375 --> 00:29:13.208
or maybe slightly back.

00:29:13.208 --> 00:29:14.458
We'll loop the shoulders,

00:29:14.458 --> 00:29:15.500
find that lift in the chest,

00:29:15.500 --> 00:29:18.208
once again come to Dandasana,

00:29:18.208 --> 00:29:21.000
stick pose, or the staff pose.

00:29:21.000 --> 00:29:22.542
Firm down through
the tops of the thighs,

00:29:22.542 --> 00:29:23.834
press into your heels,

00:29:23.834 --> 00:29:25.375
maybe so much just for a moment,

00:29:25.375 --> 00:29:26.375
so you can find the action

00:29:26.375 --> 00:29:28.458
that they lift up
off the yoga mat.

00:29:28.458 --> 00:29:30.708
And then just notice if
you're kind of leaning forward

00:29:30.708 --> 00:29:32.083
or collapsing back.

00:29:32.083 --> 00:29:33.875
Now would be a good
time to lift the hips,

00:29:33.875 --> 00:29:36.667
even by doubling up on your
yoga mat if you need to,

00:29:36.667 --> 00:29:38.667
if you need that support.

00:29:38.667 --> 00:29:40.667
I'm gonna actually be
here for a couple breaths,

00:29:40.667 --> 00:29:45.333
so breathing in deeply
through the nostrils,

00:29:45.333 --> 00:29:49.041
and then exhaling out
through the nose or mouth.

00:29:49.041 --> 00:29:50.458
Head over heart,
heart over pelvis.

00:29:50.458 --> 00:29:52.375
If the palms come to the earth,

00:29:52.375 --> 00:29:55.667
they can,
more traditional version.

00:29:55.667 --> 00:29:57.875
I'd like to invite you
to close your eyes here

00:29:57.875 --> 00:30:00.333
as you breathe deeply,

00:30:00.333 --> 00:30:04.583
active legs, toes pointing
toward the sky.

00:30:04.583 --> 00:30:08.000
Start to lift up
from the pelvic floor.

00:30:08.000 --> 00:30:10.458
Hug the lower ribs,
the upper abs connecting,

00:30:10.458 --> 00:30:13.834
finding that containment
or that zipper effect,

00:30:13.834 --> 00:30:17.458
that zipper sensation
through the front body.

00:30:21.250 --> 00:30:22.750
Lengthen through the
back of the neck,

00:30:22.750 --> 00:30:25.834
tuck the chin slightly.

00:30:25.834 --> 00:30:28.417
One more breath, you got this.

00:30:33.708 --> 00:30:35.917
And we release.

00:30:35.917 --> 00:30:37.625
Awesome, take thriller arms,

00:30:37.625 --> 00:30:40.583
pressing the base
of the right forward,

00:30:42.208 --> 00:30:43.792
and then we'll
bring the palms together,

00:30:43.792 --> 00:30:46.959
interlace, just kind
of steeple grip here,

00:30:46.959 --> 00:30:48.166
arch to arch here,

00:30:48.166 --> 00:30:49.583
inhale, lift your heart,

00:30:49.583 --> 00:30:51.458
and exhale, see if you
can really articulate

00:30:51.458 --> 00:30:52.625
through the spine here,

00:30:52.625 --> 00:30:54.542
if it helps to point the
toes so you have more support

00:30:54.542 --> 00:30:57.708
in the lower body,
please go for it.

00:30:57.708 --> 00:30:58.583
I'm gonna point my toes,

00:30:58.583 --> 00:31:01.458
and we slowly, slowly roll down.

00:31:01.458 --> 00:31:02.834
And as you return
to this practice,

00:31:02.834 --> 00:31:04.458
you can close your eyes here.

00:31:04.458 --> 00:31:05.542
Again use the video if you need,

00:31:05.542 --> 00:31:07.834
but you can close your eyes
and really start to feel

00:31:07.834 --> 00:31:11.166
all this beautiful articulation

00:31:11.166 --> 00:31:13.708
all the way down
through the spine,

00:31:13.708 --> 00:31:16.792
working the core,

00:31:16.792 --> 00:31:20.667
and eventually we come
all the way down

00:31:20.667 --> 00:31:22.083
and send the fingertips out,

00:31:22.083 --> 00:31:24.375
big Texas T, left to right.

00:31:24.375 --> 00:31:26.208
Take a deep breath in,

00:31:26.208 --> 00:31:29.834
then use a big exhale
to sigh it out.

00:31:29.834 --> 00:31:33.792
Feel the support of
the earth beneath you.

00:31:33.792 --> 00:31:35.667
When you're ready,
we'll draw the knees

00:31:35.667 --> 00:31:37.875
all the way up
towards the chest.

00:31:37.875 --> 00:31:39.500
Scoop the tailbone up
so the lower back

00:31:39.500 --> 00:31:42.458
is nice and flush with
your yoga mat.

00:31:42.458 --> 00:31:43.625
And then snuggle
the shoulder blades

00:31:43.625 --> 00:31:45.708
underneath your heart space.

00:31:45.708 --> 00:31:48.000
Should feel awesome.

00:31:48.000 --> 00:31:50.583
Great, inhale, draw the
knees in towards the chest

00:31:50.583 --> 00:31:54.208
and exhale, slowly melting
the legs towards the left,

00:31:54.208 --> 00:31:56.291
but see if you can
do it nice and slow.

00:31:56.291 --> 00:31:57.667
Should get a nice little massage

00:31:57.667 --> 00:32:00.333
if you do it really slow here.

00:32:01.834 --> 00:32:05.625
Keep the palms rooted,
shoulders rooted.

00:32:05.625 --> 00:32:07.041
And there's lots
of variations here.

00:32:07.041 --> 00:32:10.792
We can turn to the right ear,

00:32:10.792 --> 00:32:13.333
we can extend the top leg,

00:32:13.333 --> 00:32:14.542
we can even reach around

00:32:14.542 --> 00:32:18.166
and use the left fingertips
to grab the left toes,

00:32:18.166 --> 00:32:21.333
excuse me, the right fingertips
to grab the left toes,

00:32:21.333 --> 00:32:22.792
so coming in to
a little bend here,

00:32:22.792 --> 00:32:26.291
and use the left hand
on the right thigh.

00:32:28.083 --> 00:32:29.834
So lots of options here.

00:32:29.834 --> 00:32:31.625
Breathing deep.

00:32:31.625 --> 00:32:34.375
Reclined Twist.

00:32:39.208 --> 00:32:40.875
Then moving from your center,

00:32:40.875 --> 00:32:42.750
draw the naval down, release,

00:32:42.750 --> 00:32:45.291
we'll come all
the way back through,

00:32:45.291 --> 00:32:46.458
take a deep breath in,

00:32:46.458 --> 00:32:48.458
and then other side,

00:32:48.458 --> 00:32:50.708
melting the knees to the right,

00:32:50.708 --> 00:32:54.083
finding your
Reclined Twist on this side.

00:32:55.625 --> 00:32:59.125
Sending big buoyant
breaths to the belly.

00:33:00.417 --> 00:33:02.333
Taking any variation
that feels good.

00:33:02.333 --> 00:33:03.792
Extending that top leg,

00:33:03.792 --> 00:33:07.792
maybe you reach around
to grab that bottom foot.

00:33:13.959 --> 00:33:15.959
Take a deep breath in here.

00:33:15.959 --> 00:33:18.792
Fill the lower belly with air.

00:33:18.792 --> 00:33:20.875
And then exhale,
all the way back,

00:33:20.875 --> 00:33:23.250
ending with a bridge pose today.

00:33:23.250 --> 00:33:24.917
So we'll take the knees
up towards the sky.

00:33:24.917 --> 00:33:28.083
Soles of the feet
rooted to the ground.

00:33:28.083 --> 00:33:29.834
Fingertips reach
down towards the heels.

00:33:29.834 --> 00:33:31.625
About where the heels
and the fingertips meet,

00:33:31.625 --> 00:33:33.333
that's kind of a good gauge,

00:33:33.333 --> 00:33:36.291
but again every
body is different,

00:33:36.291 --> 00:33:38.792
then squeeze a little
bit of energy between,

00:33:38.792 --> 00:33:40.667
you can imagine having a block
between the inner thighs,

00:33:40.667 --> 00:33:41.792
so we're not splaying out here,

00:33:41.792 --> 00:33:43.875
but really starting at
the feet, connecting,

00:33:43.875 --> 00:33:46.125
finding that lift
up from the arch.

00:33:46.125 --> 00:33:48.458
Imagine squeezing a block in
between your inner thighs.

00:33:48.458 --> 00:33:50.875
Snuggle the shoulder blades
underneath your heart space

00:33:50.875 --> 00:33:54.000
and as slow as you can
roll today, my friend,

00:33:54.000 --> 00:33:56.917
starting to peel up from
the coccyx, the tail,

00:33:56.917 --> 00:34:00.667
and articulating all the
way up through the spine.

00:34:00.667 --> 00:34:02.667
And so by inviting you
to slow the tempo,

00:34:02.667 --> 00:34:05.208
we're just kind of opening
ourselves up

00:34:05.208 --> 00:34:06.583
to a new experience.

00:34:06.583 --> 00:34:09.708
Allow whatever wants to happen
in the arms here to happen.

00:34:09.708 --> 00:34:11.083
Maybe they stay palms down,

00:34:11.083 --> 00:34:15.000
or maybe they
gently blossom open.

00:34:15.000 --> 00:34:17.917
Press into the ball joint
of the big toe here,

00:34:17.917 --> 00:34:21.875
keeping the knees
safely in here.

00:34:21.875 --> 00:34:27.125
All the way up, and then
use the exhale to fall.

00:34:27.125 --> 00:34:29.000
Nice and slow,

00:34:29.000 --> 00:34:30.750
finding that
massage in the spine.

00:34:30.750 --> 00:34:32.458
I'm getting super
zenned out doing this.

00:34:32.458 --> 00:34:34.875
This works, this is working.

00:34:38.458 --> 00:34:41.958
And again, inhale,
lifting from the tail.

00:34:44.917 --> 00:34:47.458
And this time when you come
all the way to the top,

00:34:47.458 --> 00:34:50.333
you have the option here of
either grabbing your yoga mat

00:34:50.333 --> 00:34:54.083
and snuggling the shoulder
blades a little bit more under,

00:34:54.083 --> 00:34:55.667
just grabbing the edge
of your yoga mat, sorry,

00:34:55.667 --> 00:34:57.708
or you can interlace
the fingertips

00:34:57.708 --> 00:35:00.083
and snuggle those
shoulder blades together,

00:35:00.083 --> 00:35:01.625
finding that lift.

00:35:01.625 --> 00:35:03.458
Lift your chest up to your chin,

00:35:03.458 --> 00:35:08.000
and then lift your chin
up towards the sky.

00:35:08.000 --> 00:35:10.625
Again, lift your chest
up towards your chin,

00:35:10.625 --> 00:35:12.959
and your chin up
towards the sky.

00:35:12.959 --> 00:35:14.667
Send the sitting
bones energetically

00:35:14.667 --> 00:35:15.959
towards the backs of the knees,

00:35:15.959 --> 00:35:19.917
take one more deep
full breath in here,

00:35:19.917 --> 00:35:22.959
and then with control,
exhale, release the arms,

00:35:22.959 --> 00:35:25.291
and let it slowly

00:35:27.000 --> 00:35:29.208
float down, nice and slow.

00:35:36.834 --> 00:35:38.875
Fabulous, bring the soles
of the feet together,

00:35:38.875 --> 00:35:41.000
knees nice and wide.

00:35:41.000 --> 00:35:43.792
Take the base of the palms to
the front of the hip creases,

00:35:43.792 --> 00:35:47.458
give yourself a
little massage here.

00:35:47.458 --> 00:35:50.458
Inhale in and exhale,
open the hands.

00:35:51.792 --> 00:35:55.041
Close your eyes.

00:35:55.041 --> 00:35:58.750
Take a moment to consider why
you rolled out your mat today.

00:35:58.750 --> 00:36:02.959
And just feel your spine,
that which holds you up,

00:36:04.458 --> 00:36:06.458
feel it supported by
your yoga mat,

00:36:06.458 --> 00:36:08.458
and by your practice,

00:36:08.458 --> 00:36:11.959
by this time that
you took for yourself.

00:36:11.959 --> 00:36:15.875
Gently slide one leg out,

00:36:15.875 --> 00:36:18.166
and then the other.

00:36:18.166 --> 00:36:22.708
If your body's asking for
any other little movement,

00:36:22.708 --> 00:36:26.959
go ahead and
give it that, listen.

00:36:28.291 --> 00:36:31.875
And then we'll come
to settle in Savasana.

00:36:33.000 --> 00:36:34.959
Stay here for as
long as time allows,

00:36:34.959 --> 00:36:36.834
but make sure you spend
a couple moments here,

00:36:36.834 --> 00:36:38.959
just giving thanks,

00:36:38.959 --> 00:36:42.208
residing in a nice, soft breath,

00:36:42.208 --> 00:36:45.291
and a very powerful stillness,

00:36:45.291 --> 00:36:47.625
letting the body rest.

00:36:47.625 --> 00:36:49.041
Thanks so much
for sharing your time

00:36:49.041 --> 00:36:51.000
and your energy and
your practice with me

00:36:51.000 --> 00:36:52.917
and the Yoga with Adriene
community.

00:36:52.917 --> 00:36:54.667
We'll see you next time.

00:36:54.667 --> 00:36:55.458
Namaste.

00:36:57.166 --> 00:36:59.792
(upbeat music)