WEBVTT 00:00:00.030 --> 00:00:01.650 hey everyone welcome to yoga with 00:00:01.650 --> 00:00:03.419 Adriene I'm Adriene and today we have 00:00:03.419 --> 00:00:06.210 yoga for when you're in a bad mood okay 00:00:06.210 --> 00:00:09.000 it happens you're in a bad mood you 00:00:09.000 --> 00:00:10.800 don't know what to do you don't want to 00:00:10.800 --> 00:00:12.719 do destructive things you don't want to 00:00:12.719 --> 00:00:15.920 drink a bottle of tequila or do you 00:00:15.920 --> 00:00:18.119 here's a little sequence that we put 00:00:18.119 --> 00:00:19.380 together to support you this is a 00:00:19.380 --> 00:00:21.570 request that I get a lot and so I 00:00:21.570 --> 00:00:22.740 thought we would go ahead and do it and 00:00:22.740 --> 00:00:25.230 I sequence to hopefully nurture you 00:00:25.230 --> 00:00:27.930 support you help you help you feel like 00:00:27.930 --> 00:00:29.160 you're not alone we all get in those 00:00:29.160 --> 00:00:31.380 terrible moods and hopefully by the end 00:00:31.380 --> 00:00:31.830 of it 00:00:31.830 --> 00:00:35.870 you will have found what feels good 00:00:47.850 --> 00:00:49.659 Child's Pose 00:00:49.659 --> 00:00:52.210 you can use a blanket or a towel on the 00:00:52.210 --> 00:00:55.059 knees if you need bringing them as wide 00:00:55.059 --> 00:00:58.149 as your yoga mat bringing the two big 00:00:58.149 --> 00:01:00.640 toes together and then just come on now 00:01:00.640 --> 00:01:03.689 let's let's start right here right now 00:01:03.689 --> 00:01:06.430 turning it around so I'll reach the 00:01:06.430 --> 00:01:09.159 fingertips forward you can take your 00:01:09.159 --> 00:01:10.750 eyes off the video here allow your 00:01:10.750 --> 00:01:13.390 forehead that third eye point particular 00:01:13.390 --> 00:01:17.229 to come to your mat if the shoulders 00:01:17.229 --> 00:01:18.789 feel kind of tight or pinched here go 00:01:18.789 --> 00:01:22.330 ahead and widen the palms a bit then 00:01:22.330 --> 00:01:26.440 take a big breath in my friends and use 00:01:26.440 --> 00:01:28.750 your exhale to just relax your heart 00:01:28.750 --> 00:01:41.110 down to the earth big breath in and 00:01:41.110 --> 00:01:43.149 wherever you are today take a nice 00:01:43.149 --> 00:01:50.560 exhale out through the mouth we take a 00:01:50.560 --> 00:01:53.860 second here just kind of bowing to the 00:01:53.860 --> 00:01:59.200 big picture surrendering to that which 00:01:59.200 --> 00:02:03.160 is greater than us and maybe already you 00:02:03.160 --> 00:02:05.050 can find just a sense of ease or a 00:02:05.050 --> 00:02:08.769 little joy and like yeah it's been a 00:02:08.769 --> 00:02:14.019 tough day or things that have led me to 00:02:14.019 --> 00:02:14.950 this point 00:02:14.950 --> 00:02:18.040 you know I don't necessarily have to 00:02:18.040 --> 00:02:20.980 attach myself to I can take this 00:02:20.980 --> 00:02:23.950 opportunity to put them aside to let 00:02:23.950 --> 00:02:27.239 them go or begin the process at least 00:02:27.239 --> 00:02:29.260 we're just going to take a couple quiet 00:02:29.260 --> 00:02:30.700 moments here if you're uncomfortable 00:02:30.700 --> 00:02:32.830 here you have a couple options you can 00:02:32.830 --> 00:02:35.970 lift up on the hips and bring the knees 00:02:35.970 --> 00:02:37.989 underneath the hips and come to a more 00:02:37.989 --> 00:02:43.209 puppy posture you can you know use a 00:02:43.209 --> 00:02:45.549 block underneath the sit bones and come 00:02:45.549 --> 00:02:48.640 to us here with the hands before it's we 00:02:48.640 --> 00:02:51.809 have lots of options here 00:02:52.030 --> 00:02:55.190 if extended Child's Pose is totally out 00:02:55.190 --> 00:02:57.769 of your practice you can just begin this 00:02:57.769 --> 00:03:00.709 practice in sukhasana with the head 00:03:00.709 --> 00:03:02.480 bowing to the chest we have lots of 00:03:02.480 --> 00:03:10.430 options so for me I'm hearing the sounds 00:03:10.430 --> 00:03:13.730 of the birds outside you might hear them 00:03:13.730 --> 00:03:17.329 do you might just close your eyes here 00:03:17.329 --> 00:03:21.590 and relax your shoulders and just notice 00:03:21.590 --> 00:03:23.049 how you feel 00:03:23.049 --> 00:03:25.220 notice the quality of air in the room 00:03:25.220 --> 00:03:26.810 begin to expand your awareness to the 00:03:26.810 --> 00:03:30.109 sounds around you and again if you're if 00:03:30.109 --> 00:03:33.260 you're frustrated just allow yourself to 00:03:33.260 --> 00:03:37.250 feel that way and I invite you to use 00:03:37.250 --> 00:03:39.769 this amazing tool that we have in yoga 00:03:39.769 --> 00:03:46.720 of the breath to begin to soften 00:03:48.519 --> 00:03:57.530 whatever that means to you begin to 00:03:57.530 --> 00:04:02.419 lengthen the inhalation and begin to 00:04:02.419 --> 00:04:11.000 extend or lengthen the exhale for your 00:04:11.000 --> 00:04:13.130 last couple of moments or breath here 00:04:13.130 --> 00:04:16.220 you might Rock the head gently side to 00:04:16.220 --> 00:04:19.970 side kind of massaging that third eye 00:04:19.970 --> 00:04:30.220 point nice easy kind gentle wake-up call 00:04:30.220 --> 00:04:32.870 bringing ourselves out of that thinking 00:04:32.870 --> 00:04:38.330 mind or the toxic thought world away 00:04:38.330 --> 00:04:42.260 from your troubles and back to this 00:04:42.260 --> 00:04:45.979 sense of ease sense of joy lives inside 00:04:45.979 --> 00:04:50.780 you when you're ready spread the palms 00:04:50.780 --> 00:04:53.900 super wide like starfish and lift your 00:04:53.900 --> 00:04:55.729 heart to come up to all fours so we're 00:04:55.729 --> 00:04:57.110 moving from the heart today lift your 00:04:57.110 --> 00:04:59.990 heart all the way up walk your knees 00:04:59.990 --> 00:05:02.750 underneath the hip points if you are in 00:05:02.750 --> 00:05:04.070 cross-legged go ahead and me 00:05:04.070 --> 00:05:07.900 here now on all fours 00:05:07.900 --> 00:05:10.370 toes are in line with the ankles ankles 00:05:10.370 --> 00:05:12.470 in line with the knees wrists underneath 00:05:12.470 --> 00:05:14.180 the shoulders as you press away from 00:05:14.180 --> 00:05:17.210 your yoga mat Rock front and back create 00:05:17.210 --> 00:05:19.910 a nice long line from the crown of the 00:05:19.910 --> 00:05:25.700 head to the tip of the tailbone then 00:05:25.700 --> 00:05:29.900 find your alignment inhale in exhale out 00:05:29.900 --> 00:05:36.470 through the mouth big breath in exhale 00:05:36.470 --> 00:05:41.990 sigh it out and then we'll come into a 00:05:41.990 --> 00:05:49.400 nice gentle stretching via cat cow big 00:05:49.400 --> 00:05:50.960 breath in as you drop the belly open 00:05:50.960 --> 00:05:55.550 your heart shoulders relax down and 00:05:55.550 --> 00:05:57.500 close your eyes begin to curl the 00:05:57.500 --> 00:05:59.570 tailbone under round the spine on a big 00:05:59.570 --> 00:06:03.500 exhale navel to spine release the crown 00:06:03.500 --> 00:06:07.220 of the head down continue in your own 00:06:07.220 --> 00:06:09.320 rhythm in your own time keeping it soft 00:06:09.320 --> 00:06:11.860 and easy 00:06:20.809 --> 00:06:26.419 use your breath to stay in the moment 00:06:27.259 --> 00:06:29.610 consider that energetic body here so 00:06:29.610 --> 00:06:31.050 we're not just moving the spine but 00:06:31.050 --> 00:06:34.080 really kind of waking up the energetic 00:06:34.080 --> 00:06:36.479 systems the natis kind of saying okay 00:06:36.479 --> 00:06:40.019 I'm going to cleanse and allow the you 00:06:40.019 --> 00:06:42.479 know the the tools of yoga or the 00:06:42.479 --> 00:06:43.949 nutrients of my practice to kind of 00:06:43.949 --> 00:06:48.529 clear the path so that I can feel better 00:06:48.589 --> 00:06:51.419 curl the toes under come back to a nice 00:06:51.419 --> 00:06:55.529 long spine walk the palms forward just a 00:06:55.529 --> 00:06:57.209 hair and then we're going to drop the 00:06:57.209 --> 00:07:00.929 elbows down walk the knees back heart to 00:07:00.929 --> 00:07:03.599 earth pose here I'm going to slowly open 00:07:03.599 --> 00:07:05.909 up through the shoulders stretch the 00:07:05.909 --> 00:07:07.830 belly and melt my heart back towards my 00:07:07.830 --> 00:07:10.169 kneecaps stay rooted through your 00:07:10.169 --> 00:07:11.759 knuckles here forehead may or may not 00:07:11.759 --> 00:07:13.800 come to the floor here and we breathe 00:07:13.800 --> 00:07:16.169 you might gently Rock the tail gently 00:07:16.169 --> 00:07:21.149 side to side so this could just be a 00:07:21.149 --> 00:07:23.490 nice shoulder opener or heart opener for 00:07:23.490 --> 00:07:26.039 you just could be just a nice stretch in 00:07:26.039 --> 00:07:29.099 the spine the back body or this could be 00:07:29.099 --> 00:07:31.499 that and more this could be a moment 00:07:31.499 --> 00:07:34.409 where you laugh something off maybe you 00:07:34.409 --> 00:07:36.809 cry something out limit knows this is 00:07:36.809 --> 00:07:38.819 totally an awesome shape you can just 00:07:38.819 --> 00:07:40.409 like take a bird's-eye view of yourself 00:07:40.409 --> 00:07:42.629 here think about this shape in other 00:07:42.629 --> 00:07:44.639 cultures I mean this is a true surrender 00:07:44.639 --> 00:07:47.879 I just kind of bowing to the big picture 00:07:47.879 --> 00:07:50.429 again say you know it is whatever you 00:07:50.429 --> 00:07:53.429 want it to be but just a little reminder 00:07:53.429 --> 00:07:57.149 that there's there's lots in these 00:07:57.149 --> 00:07:59.159 shapes let's not just be stretching 00:07:59.159 --> 00:08:03.809 right okay from here I'm going to slowly 00:08:03.809 --> 00:08:05.789 anchor my navel to my spine just for a 00:08:05.789 --> 00:08:07.529 little support and come onto my belly 00:08:07.529 --> 00:08:09.809 using the elbows and the palms to kind 00:08:09.809 --> 00:08:13.619 of guide myself through I come to a nice 00:08:13.619 --> 00:08:15.839 sphinx pose here person to the tops of 00:08:15.839 --> 00:08:18.179 the feet press into the pubic bone find 00:08:18.179 --> 00:08:20.789 length through the crown of the head as 00:08:20.789 --> 00:08:25.319 you slowly open your heart forward press 00:08:25.319 --> 00:08:27.270 into your foundation so press 00:08:27.270 --> 00:08:29.480 the elbows press on all ten knuckles 00:08:29.480 --> 00:08:34.110 inhale in smile exhale turn your nose 00:08:34.110 --> 00:08:36.059 towards your left shoulder stretch 00:08:36.059 --> 00:08:39.960 through the right side of your neck see 00:08:39.960 --> 00:08:42.090 if you can engage through the legs maybe 00:08:42.090 --> 00:08:43.950 even lifting the kneecaps a little bit 00:08:43.950 --> 00:08:46.620 here as you breathe in and dropping the 00:08:46.620 --> 00:08:48.000 chin to the chest as you breathe out 00:08:48.000 --> 00:08:50.280 stay pressing up and out of your arms 00:08:50.280 --> 00:08:53.220 your forearms here as you take the nose 00:08:53.220 --> 00:08:56.730 to the right shoulder now breathe into 00:08:56.730 --> 00:08:58.200 the left side of your neck stretch 00:08:58.200 --> 00:08:59.430 stretch stretch lift your kneecaps 00:08:59.430 --> 00:09:03.060 breathe in and exhale back to Center 00:09:03.060 --> 00:09:05.790 awesome release everything draw your 00:09:05.790 --> 00:09:07.920 palms underneath your shoulders curl 00:09:07.920 --> 00:09:10.590 your toes under and strong like bull 00:09:10.590 --> 00:09:14.010 press up to plank pose rock front 00:09:14.010 --> 00:09:16.110 rock back Rock front rock back and then 00:09:16.110 --> 00:09:17.580 sit it all the way to downward-facing 00:09:17.580 --> 00:09:18.390 dog 00:09:18.390 --> 00:09:21.060 awesome job my friends pedal it out find 00:09:21.060 --> 00:09:23.310 a little movement man work through it 00:09:23.310 --> 00:09:28.830 here big big breaths in through the 00:09:28.830 --> 00:09:31.710 nostrils and big breaths out through the 00:09:31.710 --> 00:09:36.480 nose or mouth you pick after a little 00:09:36.480 --> 00:09:38.220 bit of movement find stillness draw the 00:09:38.220 --> 00:09:39.930 tops of the shoulders away from the ears 00:09:39.930 --> 00:09:42.570 inner thighs in towards each other so we 00:09:42.570 --> 00:09:45.270 have these two spirals one going out and 00:09:45.270 --> 00:09:49.530 one inner thighs going in find stillness 00:09:49.530 --> 00:09:51.990 close your eyes hug your lower ribs in 00:09:51.990 --> 00:09:56.120 just a hair breathe 00:09:58.550 --> 00:10:00.830 awesome then soften through the knees 00:10:00.830 --> 00:10:05.220 and go for a nice slow almost meditative 00:10:05.220 --> 00:10:06.330 walk towards the front edge of your mat 00:10:06.330 --> 00:10:09.570 so we're not here to taskmaster we're 00:10:09.570 --> 00:10:11.370 here to find what feels good so enjoy 00:10:11.370 --> 00:10:14.220 this walk up towards the front and then 00:10:14.220 --> 00:10:18.890 enjoy your forward fold 00:10:21.200 --> 00:10:23.310 grab the elbow so if it feels good 00:10:23.310 --> 00:10:25.110 stretch the back body by bending the 00:10:25.110 --> 00:10:28.470 knees as generously as you need close 00:10:28.470 --> 00:10:30.510 your eyes relax your jaw Rock front rock 00:10:30.510 --> 00:10:34.530 back breathe in and as you breathe out 00:10:34.530 --> 00:10:36.910 drop the arms 00:10:36.910 --> 00:10:43.330 inhale lift halfway long beautiful neck 00:10:43.330 --> 00:10:48.440 use your exhale to float it down repeat 00:10:48.440 --> 00:10:50.450 inhale lift up halfway 00:10:50.450 --> 00:10:52.880 nice figure seven with the body here as 00:10:52.880 --> 00:10:57.380 you play use your exhale to slide it 00:10:57.380 --> 00:11:03.080 down and one more time inhale awakening 00:11:03.080 --> 00:11:08.630 the spine supporting the bones exhale 00:11:08.630 --> 00:11:11.180 come down great now we're going to do a 00:11:11.180 --> 00:11:13.310 nice slow rag doll as slow as you can go 00:11:13.310 --> 00:11:17.150 today slowly rolling up to a nice 00:11:17.150 --> 00:11:20.110 standing position 00:11:40.940 --> 00:11:43.160 and when you arrive take a couple 00:11:43.160 --> 00:11:44.000 seconds 00:11:44.000 --> 00:11:46.790 to lift and lengthen up through the 00:11:46.790 --> 00:11:50.780 crown to relax your shoulders down away 00:11:50.780 --> 00:11:54.500 from your ears to just notice where 00:11:54.500 --> 00:11:57.140 you're kind of holding your weight on 00:11:57.140 --> 00:11:59.240 your feet might Rock a little front and 00:11:59.240 --> 00:12:00.500 back you might notice if you're 00:12:00.500 --> 00:12:03.650 clenching in your butt or anywhere else 00:12:03.650 --> 00:12:09.440 this kind of notice maybe you take some 00:12:09.440 --> 00:12:11.870 loops of the shoulders maybe take some 00:12:11.870 --> 00:12:13.430 circles with the nose maybe fix your 00:12:13.430 --> 00:12:14.930 pants or your hair whatever it feels 00:12:14.930 --> 00:12:18.950 good here massage the wrists and then 00:12:18.950 --> 00:12:20.660 after you've kind of gone through these 00:12:20.660 --> 00:12:22.850 things then bring the feet together and 00:12:22.850 --> 00:12:24.230 come to stillness so I'll give you a 00:12:24.230 --> 00:12:25.730 little bit of time to do whatever it is 00:12:25.730 --> 00:12:32.530 that feels good and we'll meet in 00:12:32.530 --> 00:12:36.530 Tadasana feet together in hands at the 00:12:36.530 --> 00:12:38.740 heart 00:12:49.460 --> 00:12:51.290 so when you arrive there we get to 00:12:51.290 --> 00:12:56.779 deepen your breath spread awareness 00:12:56.779 --> 00:12:58.730 through all four corners of your feet 00:12:58.730 --> 00:13:01.339 and begin to draw energy up from the 00:13:01.339 --> 00:13:06.050 soles of your feet let it travel up 00:13:06.050 --> 00:13:07.580 through the arches of your feet the 00:13:07.580 --> 00:13:10.339 kneecaps lift tailbone grows heavy and 00:13:10.339 --> 00:13:13.450 we lift up through the heart 00:13:15.520 --> 00:13:18.260 then find softness in the knees and on 00:13:18.260 --> 00:13:20.300 an inhale we'll drop the fingertips down 00:13:20.300 --> 00:13:22.430 to come a big full body stretch here 00:13:22.430 --> 00:13:25.700 stretch reach for the sky and then 00:13:25.700 --> 00:13:30.950 exhale down we go forward fold inhale 00:13:30.950 --> 00:13:36.140 halfway lift exhale bow inhale step or 00:13:36.140 --> 00:13:38.089 hop it back to plank stick with me hang 00:13:38.089 --> 00:13:40.100 with me we don't have a very long 00:13:40.100 --> 00:13:41.750 practice today so we're going to give it 00:13:41.750 --> 00:13:42.950 our all we're going to work through it 00:13:42.950 --> 00:13:44.360 we're going to pedal the knees here in 00:13:44.360 --> 00:13:46.399 plank we're going to press away from the 00:13:46.399 --> 00:13:48.410 yoga mat kind of dome through the upper 00:13:48.410 --> 00:13:49.010 back body 00:13:49.010 --> 00:13:52.760 so just stimulating the lines of energy 00:13:52.760 --> 00:13:55.190 the meridians of energy work it out if 00:13:55.190 --> 00:13:57.350 this if this brings on a breath that's 00:13:57.350 --> 00:14:02.750 new to you that's here then we'll slowly 00:14:02.750 --> 00:14:04.850 lower the knees down hug the elbows into 00:14:04.850 --> 00:14:07.510 the side body and come onto the belly 00:14:07.510 --> 00:14:12.589 big breath in as you lift up Cobra and 00:14:12.589 --> 00:14:14.440 you might take a second here to just 00:14:14.440 --> 00:14:18.440 find length and work it out use an 00:14:18.440 --> 00:14:22.270 exhale to slowly release with control 00:14:22.270 --> 00:14:24.620 curl the toes under back up to that 00:14:24.620 --> 00:14:26.390 plank you got it ready inhale in exhale 00:14:26.390 --> 00:14:31.279 press up Rock front rock back Rock front 00:14:31.279 --> 00:14:34.750 and then take it to downward facing dog 00:14:34.750 --> 00:14:38.480 inhale in through the nostrils exhale 00:14:38.480 --> 00:14:42.730 blowing air through your ankles heyo 00:14:42.730 --> 00:14:46.520 inhale in exhale let something go blow 00:14:46.520 --> 00:14:52.220 it out through your lips email it exhale 00:14:52.220 --> 00:14:54.440 out awesome 00:14:54.440 --> 00:14:56.510 repeat the slow walk from before up 00:14:56.510 --> 00:14:57.860 towards the front edge or bend your 00:14:57.860 --> 00:15:00.230 knees generously and practice hopping up 00:15:00.230 --> 00:15:01.320 towards the front edge 00:15:01.320 --> 00:15:09.779 and exhale forward fold inhale halfway 00:15:09.779 --> 00:15:14.610 lift exhale down inhale reach the 00:15:14.610 --> 00:15:17.040 fingertips all the way up reach for the 00:15:17.040 --> 00:15:22.970 stars exhale hands at the heart 00:15:22.970 --> 00:15:25.380 interlace the fingertips press the palms 00:15:25.380 --> 00:15:27.660 forward up and back feet are together 00:15:27.660 --> 00:15:29.329 here 00:15:29.329 --> 00:15:31.589 climbing up up up stretching the side 00:15:31.589 --> 00:15:34.709 body then inhale looking up towards the 00:15:34.709 --> 00:15:38.389 thumbs exhale take it to the right 00:15:38.389 --> 00:15:43.730 inhale to Center take it to the left 00:15:43.730 --> 00:15:50.300 inhale Center to the right inhale Center 00:15:50.300 --> 00:15:51.930 to the left 00:15:51.930 --> 00:15:53.639 bloods flowing the opposite direction as 00:15:53.639 --> 00:15:55.290 we release the hands reach for the sky 00:15:55.290 --> 00:15:56.720 one more time big breath in and then 00:15:56.720 --> 00:16:04.380 exhale let it all go feels awesome cool 00:16:04.380 --> 00:16:06.750 so from here I'm going to bring the feet 00:16:06.750 --> 00:16:07.889 hip width apart I'm going to go into a 00:16:07.889 --> 00:16:10.139 little balancing sequence but it's not 00:16:10.139 --> 00:16:11.940 going to be too challenging so we'll 00:16:11.940 --> 00:16:15.060 work at different levels first level is 00:16:15.060 --> 00:16:17.370 big toe come onto your right big toe and 00:16:17.370 --> 00:16:19.709 hang out here palms together at the 00:16:19.709 --> 00:16:21.389 heart here lifting the sternum to the 00:16:21.389 --> 00:16:22.050 thumbs 00:16:22.050 --> 00:16:24.389 maybe you begin to lift the big toe up 00:16:24.389 --> 00:16:30.540 maybe not just playing here working on 00:16:30.540 --> 00:16:33.870 hugging into the midline we're going 00:16:33.870 --> 00:16:35.459 into tree so taking a step further you 00:16:35.459 --> 00:16:37.860 might grab that right ankle maybe bring 00:16:37.860 --> 00:16:40.860 that right heel up towards your Center 00:16:40.860 --> 00:16:43.319 here maybe it presses into the left 00:16:43.319 --> 00:16:46.350 thigh and the left thigh back everyone 00:16:46.350 --> 00:16:48.870 tuck your pelvis tailbone grows heavy we 00:16:48.870 --> 00:16:50.790 can also practice this below the knee or 00:16:50.790 --> 00:16:52.800 if you're on the big toe here you can 00:16:52.800 --> 00:16:55.459 begin to turn out through the hip and 00:16:55.459 --> 00:17:02.399 practice here so the great thing about 00:17:02.399 --> 00:17:04.260 balancing poses is they kind of require 00:17:04.260 --> 00:17:06.390 our attention they require our focus 00:17:06.390 --> 00:17:09.449 which can be great if you're having a 00:17:09.449 --> 00:17:11.220 bad day because you kind of anchor your 00:17:11.220 --> 00:17:13.140 attention on your breath and you have to 00:17:13.140 --> 00:17:15.020 focus on your day 00:17:15.020 --> 00:17:17.369 focus on what's going on in the body and 00:17:17.369 --> 00:17:21.839 support yourself if you're feeling 00:17:21.839 --> 00:17:23.220 adventurous or feeling a little freedom 00:17:23.220 --> 00:17:25.800 maybe you take mudra and the hands or 00:17:25.800 --> 00:17:27.150 maybe take it from variation with the 00:17:27.150 --> 00:17:30.840 arms if you're feeling really frisky you 00:17:30.840 --> 00:17:32.640 might even take it forward fold here you 00:17:32.640 --> 00:17:34.820 know you never know 00:17:34.820 --> 00:17:39.990 beginners maybe hold off on that so 00:17:39.990 --> 00:17:41.460 we're taking variations we're holding 00:17:41.460 --> 00:17:42.870 onto our balance for remembering the 00:17:42.870 --> 00:17:44.730 importance of taking responsibility for 00:17:44.730 --> 00:17:47.370 our own happiness in balancing postures 00:17:47.370 --> 00:17:53.460 and in life and however you want we'll 00:17:53.460 --> 00:17:55.980 slowly release and you can either let it 00:17:55.980 --> 00:17:57.780 go today normally I say come out with 00:17:57.780 --> 00:17:59.220 control and grace sometimes it's just 00:17:59.220 --> 00:18:02.040 good to let it go or maybe you come out 00:18:02.040 --> 00:18:04.590 with a more controlled pace same thing 00:18:04.590 --> 00:18:08.130 on the other side so one thing I love 00:18:08.130 --> 00:18:09.360 about the channel is we're like so 00:18:09.360 --> 00:18:11.520 diverse right we are all different 00:18:11.520 --> 00:18:15.060 levels we have many different age groups 00:18:15.060 --> 00:18:18.840 body types cultures practicing so all 00:18:18.840 --> 00:18:20.700 the more reason I think for us all to 00:18:20.700 --> 00:18:22.170 give ourselves permission to even just 00:18:22.170 --> 00:18:24.510 have a tree pose here lifting the big 00:18:24.510 --> 00:18:28.710 toe up and down kind of working on you 00:18:28.710 --> 00:18:30.450 know not collapsing that hip or whatever 00:18:30.450 --> 00:18:32.280 it is you're working with and then when 00:18:32.280 --> 00:18:35.970 you're ready come into the shape maybe 00:18:35.970 --> 00:18:42.900 it's not today tailbone grows heavy we 00:18:42.900 --> 00:18:45.020 press the right thigh back into the left 00:18:45.020 --> 00:18:49.170 foot top of the left thigh bone excuse 00:18:49.170 --> 00:18:49.470 me 00:18:49.470 --> 00:18:51.030 melts down in a way we find that 00:18:51.030 --> 00:18:53.310 rotation we begin to open up through 00:18:53.310 --> 00:18:57.870 here lift your heart everyone take a 00:18:57.870 --> 00:19:00.870 mantra or take an arm variation if that 00:19:00.870 --> 00:19:03.350 feels good 00:19:08.170 --> 00:19:19.430 and we focus back in on the breath when 00:19:19.430 --> 00:19:21.200 you feel satisfied we'll come out of the 00:19:21.200 --> 00:19:25.340 pose and we'll come back to the head of 00:19:25.340 --> 00:19:27.520 the mat if you aren't there already 00:19:27.520 --> 00:19:30.320 take a big sweeping breath in inhale 00:19:30.320 --> 00:19:35.030 reach it up exhale down you go step or 00:19:35.030 --> 00:19:37.670 hop it back to plank try slowly lower 00:19:37.670 --> 00:19:40.310 down to your Cobra or chaturanga to 00:19:40.310 --> 00:19:45.730 upward facing dog inhale open your heart 00:19:45.730 --> 00:19:48.850 exhale downward facing dog 00:19:48.850 --> 00:19:54.680 big breath in big breath out drop the 00:19:54.680 --> 00:19:56.090 left heel lift the right leg up high 00:19:56.090 --> 00:19:57.950 bend your right knee squeeze it up and 00:19:57.950 --> 00:20:00.290 in come to a nice lunge pivoting on the 00:20:00.290 --> 00:20:02.660 back foot will rise up strong warrior 00:20:02.660 --> 00:20:07.970 one inhale in exhale relax your 00:20:07.970 --> 00:20:14.240 shoulders down inhale in exhale charge 00:20:14.240 --> 00:20:16.190 your left inner thigh strong foundation 00:20:16.190 --> 00:20:21.530 here big breath in and then on an exhale 00:20:21.530 --> 00:20:26.020 we'll open out warrior two big breath in 00:20:26.020 --> 00:20:32.210 big breath out big breath in big breath 00:20:32.210 --> 00:20:34.520 out dropping the left fingertips down we 00:20:34.520 --> 00:20:36.620 carve a line through space pivot on the 00:20:36.620 --> 00:20:38.540 back foot come to a nice strong high 00:20:38.540 --> 00:20:39.740 lunge well I'm going to do one high 00:20:39.740 --> 00:20:41.990 lunge on each side so dig deep breathe 00:20:41.990 --> 00:20:44.330 deep lengthen tailbone down navel and 00:20:44.330 --> 00:20:46.420 pull the right hip crease back smile 00:20:46.420 --> 00:20:50.810 strong warrior and then exhale down you 00:20:50.810 --> 00:20:54.410 go great step the right toes back come 00:20:54.410 --> 00:20:58.190 straight to your downward dog drop the 00:20:58.190 --> 00:21:00.410 right heel lift the right leg excuse me 00:21:00.410 --> 00:21:03.560 left leg high yellow bend the left knee 00:21:03.560 --> 00:21:06.100 squeeze it up and into your lunge 00:21:06.100 --> 00:21:08.330 nice low lunge here then when you're 00:21:08.330 --> 00:21:10.520 ready pivot on the back foot reach the 00:21:10.520 --> 00:21:12.530 fingertips up we come to warrior one you 00:21:12.530 --> 00:21:16.430 know that that phrase be a warrior not a 00:21:16.430 --> 00:21:20.600 warrior we can apply that here I like it 00:21:20.600 --> 00:21:21.200 cheesy 00:21:21.200 --> 00:21:23.480 like inhale warrior one big breath in 00:21:23.480 --> 00:21:25.880 stretch exhale dig into your foundation 00:21:25.880 --> 00:21:31.460 draw energy up from the centerline find 00:21:31.460 --> 00:21:38.420 your breath so important then when 00:21:38.420 --> 00:21:40.450 you're ready take it out to warrior two 00:21:40.450 --> 00:21:43.780 pull the pinkies back find your breath 00:21:43.780 --> 00:21:46.160 our practice is almost done we're about 00:21:46.160 --> 00:21:47.450 to flip our burgers and take it down 00:21:47.450 --> 00:21:48.040 anyway 00:21:48.040 --> 00:21:52.250 breathing deep okay here we go 00:21:52.250 --> 00:21:54.140 dropping the right fingertips down pivot 00:21:54.140 --> 00:21:56.150 on the right toes strong high lunge 00:21:56.150 --> 00:21:58.010 eventually we want to get this left hand 00:21:58.010 --> 00:22:00.170 parallel to the mat but maybe not today 00:22:00.170 --> 00:22:03.790 right so just a place to work towards 00:22:03.790 --> 00:22:05.900 you might bend your right you scoop the 00:22:05.900 --> 00:22:07.460 tailbone under here if it feels right 00:22:07.460 --> 00:22:10.000 inhale and hug everything to the midline 00:22:10.000 --> 00:22:12.020 remember you are responsible for your 00:22:12.020 --> 00:22:13.430 own happiness and that is a tough thing 00:22:13.430 --> 00:22:14.660 sometimes but it's also a beautiful 00:22:14.660 --> 00:22:16.640 thing so one more breath here as you 00:22:16.640 --> 00:22:18.380 spread your fingertips in celebration of 00:22:18.380 --> 00:22:21.980 just that big breath in and exhale 00:22:21.980 --> 00:22:25.010 release down awesome plant the palms 00:22:25.010 --> 00:22:27.320 step the left toes back if you want to 00:22:27.320 --> 00:22:28.700 sneak in a vinyasa here you can 00:22:28.700 --> 00:22:31.400 otherwise we'll lower the knees walk the 00:22:31.400 --> 00:22:33.550 big toes excuse me the knees together 00:22:33.550 --> 00:22:37.460 big toes to touch and we come into a 00:22:37.460 --> 00:22:39.710 full Child's Pose swimming the arms 00:22:39.710 --> 00:22:42.490 around forehead to the mat below asana 00:22:42.490 --> 00:22:45.230 take about five awesome quiet breaths 00:22:45.230 --> 00:22:48.580 here to just be 00:22:54.400 --> 00:22:57.580 soften through the fingertips use your 00:22:57.580 --> 00:23:00.899 breath to stretch the back body 00:23:09.049 --> 00:23:13.889 hmm awesome rod bring the palms up 00:23:13.889 --> 00:23:18.389 slowly will rise up bring the knees as 00:23:18.389 --> 00:23:20.309 wide as the mat big toes still together 00:23:20.309 --> 00:23:21.539 just like we were at the beginning of 00:23:21.539 --> 00:23:24.330 our practice and if you know me you know 00:23:24.330 --> 00:23:25.429 where I'm headed 00:23:25.429 --> 00:23:27.989 nothing will change your day around or 00:23:27.989 --> 00:23:30.029 piss you off just King like a lion's 00:23:30.029 --> 00:23:31.649 breath and we're actually going to do 00:23:31.649 --> 00:23:34.909 full lines pose today so knees are wide 00:23:34.909 --> 00:23:37.619 toes are together I'm not just 00:23:37.619 --> 00:23:39.869 loosey-goosey in my legs ok that's how 00:23:39.869 --> 00:23:42.840 we have knee issues ok so I'm a little 00:23:42.840 --> 00:23:45.840 bit engaged in my legs pelvis tilts out 00:23:45.840 --> 00:23:49.109 I'm like I'm conscious still of what's 00:23:49.109 --> 00:23:52.559 going on down below graded by its 00:23:52.559 --> 00:23:56.129 Adriene ok turn the fingertips towards 00:23:56.129 --> 00:23:59.489 you stretch the arms and if you're new 00:23:59.489 --> 00:24:00.600 to the practice you might be like whoa 00:24:00.600 --> 00:24:02.489 can't do that so you can stay on your 00:24:02.489 --> 00:24:05.669 fingertips here like this loop the 00:24:05.669 --> 00:24:06.960 shoulders forward up and back fine 00:24:06.960 --> 00:24:11.820 length nice tilt through the pelvis and 00:24:11.820 --> 00:24:13.499 here we go we're going to do three Lyons 00:24:13.499 --> 00:24:14.039 breaths 00:24:14.039 --> 00:24:16.139 don't you dare just sit there and watch 00:24:16.139 --> 00:24:19.350 me do it do it with me here we go big 00:24:19.350 --> 00:24:22.289 breath in through the nostrils exhale 00:24:22.289 --> 00:24:26.909 Lions breath tongue out full Lions pose 00:24:26.909 --> 00:24:41.909 go for it let it go awesome slowly 00:24:41.909 --> 00:24:43.769 release off the wrists little counter 00:24:43.769 --> 00:24:45.600 pose here as we come to thriller arms or 00:24:45.600 --> 00:24:54.059 zombie arms here stretch great that will 00:24:54.059 --> 00:24:56.450 come to all fours 00:24:56.600 --> 00:24:59.549 walk the knees together swing the legs 00:24:59.549 --> 00:25:02.489 to one side and slowly come through to 00:25:02.489 --> 00:25:06.869 seated awesome work my friends if you're 00:25:06.869 --> 00:25:09.090 new to the Lions breath we have a whole 00:25:09.090 --> 00:25:10.619 video on lions pose 00:25:10.619 --> 00:25:13.830 that's quite embarrassing for me and 00:25:13.830 --> 00:25:15.929 hopefully quite fun for you ok 00:25:15.929 --> 00:25:17.580 so we'll bring the hands behind the 00:25:17.580 --> 00:25:20.820 thighs here and then with control might 00:25:20.820 --> 00:25:22.659 as well enjoy this slow roll down 00:25:22.659 --> 00:25:24.840 engaging the core engaging your Center 00:25:24.840 --> 00:25:27.700 massaging the booty if the legs come up 00:25:27.700 --> 00:25:31.629 no worries slowly we roll down and then 00:25:31.629 --> 00:25:32.950 eventually we'll hug the knees into the 00:25:32.950 --> 00:25:35.619 chest give yourself a big ol hug never 00:25:35.619 --> 00:25:37.809 was there a more important day right and 00:25:37.809 --> 00:25:40.509 doing this yoga if you're in a bad mood 00:25:40.509 --> 00:25:43.149 to give yourself a nice big hug here 00:25:43.149 --> 00:25:45.039 draw the shoulder blades down the back 00:25:45.039 --> 00:25:51.849 body also then release the soles the 00:25:51.849 --> 00:25:54.190 feet to the mat interlace the fingertips 00:25:54.190 --> 00:25:57.629 behind the right thigh sand the left I 00:25:57.629 --> 00:25:59.679 don't know what's wrong with me today 00:25:59.679 --> 00:26:02.950 left heel up just did it again right 00:26:02.950 --> 00:26:04.899 heel up towards the sky you know all 00:26:04.899 --> 00:26:07.450 everyone every yoga teacher is human and 00:26:07.450 --> 00:26:09.489 makes mistakes but I really don't make 00:26:09.489 --> 00:26:11.679 so many left and right mistakes and I 00:26:11.679 --> 00:26:15.399 think I have allergy brain Thank You 00:26:15.399 --> 00:26:17.590 Austin allergies at least the Sun is out 00:26:17.590 --> 00:26:20.349 okay pressing the right hamstring into 00:26:20.349 --> 00:26:22.599 the palms if you have a block it's super 00:26:22.599 --> 00:26:24.369 awesome to press the Block into your 00:26:24.369 --> 00:26:27.549 hamstring and press the hamstring into 00:26:27.549 --> 00:26:31.149 the blocks I have this definite push and 00:26:31.149 --> 00:26:32.950 pull going on here so I'm not just kind 00:26:32.950 --> 00:26:36.549 of hanging out I'm really engaging you 00:26:36.549 --> 00:26:40.389 can point and flex your right foot you 00:26:40.389 --> 00:26:41.739 can keep the left foot 00:26:41.739 --> 00:26:44.109 on the ground or next step is to extend 00:26:44.109 --> 00:26:45.399 the left leg out long and I'm going to 00:26:45.399 --> 00:26:46.629 find that same sit bone to heel 00:26:46.629 --> 00:26:48.940 connection here so you might be here if 00:26:48.940 --> 00:26:53.349 you have a strap you might be here might 00:26:53.349 --> 00:26:58.749 be here stay here or last layer - this 00:26:58.749 --> 00:27:00.519 is I'm going to slowly anchor navel to 00:27:00.519 --> 00:27:02.889 spine and peel the nose up towards the 00:27:02.889 --> 00:27:04.929 top of the thighbone or the knee again 00:27:04.929 --> 00:27:07.059 you might be here you might be here here 00:27:07.059 --> 00:27:09.179 all these options 00:27:09.179 --> 00:27:11.830 notice how your yoga mat is supporting 00:27:11.830 --> 00:27:13.299 you your yoga practice how's your back 00:27:13.299 --> 00:27:15.580 in this moment see where I'm going with 00:27:15.580 --> 00:27:18.460 that big breath in use an exhale to 00:27:18.460 --> 00:27:20.470 release everything down full body 00:27:20.470 --> 00:27:24.159 stretch exhale big bear hug hug your 00:27:24.159 --> 00:27:26.080 knees in towards your heart same thing 00:27:26.080 --> 00:27:28.690 on the other side right foot to the 00:27:28.690 --> 00:27:31.259 earth interlace behind the left 00:27:31.259 --> 00:27:33.460 hamstring 00:27:33.460 --> 00:27:36.520 so on the left leg up high begin to 00:27:36.520 --> 00:27:41.920 breathe deep if you know where you're 00:27:41.920 --> 00:27:43.440 going you can go ahead and go there 00:27:43.440 --> 00:27:45.820 closing the eyes trusting yourself 00:27:45.820 --> 00:27:47.500 listening to your breath 00:27:47.500 --> 00:27:55.240 I might extend the right leg out next 00:27:55.240 --> 00:27:57.520 layer is you might begin to peel the 00:27:57.520 --> 00:28:00.600 nose up towards the knee 00:28:08.580 --> 00:28:10.570 wherever you are take one more big 00:28:10.570 --> 00:28:13.240 breath in here feel your lower back 00:28:13.240 --> 00:28:15.880 supported your core engaged stretching 00:28:15.880 --> 00:28:18.970 the legs nice and long exhale full body 00:28:18.970 --> 00:28:25.210 stretch big breath in and then once 00:28:25.210 --> 00:28:26.770 again we'll hug the knees in this time 00:28:26.770 --> 00:28:28.809 we'll grab the inner arches of the feet 00:28:28.809 --> 00:28:31.390 for a little strut posture so feel your 00:28:31.390 --> 00:28:33.190 back support and lengthen your tailbone 00:28:33.190 --> 00:28:36.130 down and towards the front edge of your 00:28:36.130 --> 00:28:37.780 mat you can hang out here or you can 00:28:37.780 --> 00:28:40.960 grab the outer edges of your feet never 00:28:40.960 --> 00:28:43.030 was there a day where maybe a little 00:28:43.030 --> 00:28:46.840 happy baby playtime would feel nurturing 00:28:46.840 --> 00:28:48.850 good maybe even a little play for silly 00:28:48.850 --> 00:28:50.380 foursome and I think that's good in 00:28:50.380 --> 00:28:52.840 terms of turning our moods around our 00:28:52.840 --> 00:28:55.600 days around and it's from this happy 00:28:55.600 --> 00:28:58.390 baby that then I will ask you if there's 00:28:58.390 --> 00:28:59.620 anything else in your body that you want 00:28:59.620 --> 00:29:02.080 to do before we head into shavasana so 00:29:02.080 --> 00:29:04.240 maybe it's a bridge pose maybe it's a 00:29:04.240 --> 00:29:05.620 supported bridge pose if you have a 00:29:05.620 --> 00:29:10.150 block set to bun asana which we also 00:29:10.150 --> 00:29:13.750 have a video for maybe you're ready for 00:29:13.750 --> 00:29:15.270 shavasana so you head straight there 00:29:15.270 --> 00:29:21.630 maybe you do some reclined pigeon 00:29:21.630 --> 00:29:27.270 recline one legged pigeon on both sides 00:29:27.270 --> 00:29:30.730 maybe you take a nice juicy twist 00:29:30.730 --> 00:29:34.960 to let go of any other BS maybe you're 00:29:34.960 --> 00:29:36.070 carrying in your body or just like a 00:29:36.070 --> 00:29:37.780 camera and with reclined twist because I 00:29:37.780 --> 00:29:39.790 know I need detox a little more I'm 00:29:39.790 --> 00:29:42.160 still feeling a little frustrated or 00:29:42.160 --> 00:29:47.800 whatever so I'm you know I'm kind of 00:29:47.800 --> 00:29:50.200 getting in the habit definitely in my 00:29:50.200 --> 00:29:51.940 public classes but a little bit on the 00:29:51.940 --> 00:29:53.920 channel too of like inviting you to ask 00:29:53.920 --> 00:29:56.710 yourself what do I need and what am I 00:29:56.710 --> 00:29:58.090 going to do to fulfill that because for 00:29:58.090 --> 00:30:00.190 me that's that's the yoga and that's 00:30:00.190 --> 00:30:04.360 really what makes this experience yoga 00:30:04.360 --> 00:30:06.730 to me and different from a lot of other 00:30:06.730 --> 00:30:10.059 yoga experiences just in my opinion so 00:30:10.059 --> 00:30:12.780 ask yourself what do I need 00:30:12.780 --> 00:30:14.980 maybe I mean let's be honest maybe 00:30:14.980 --> 00:30:16.210 you're feeling a little bloated take 00:30:16.210 --> 00:30:18.220 that twist or maybe you come for a 00:30:18.220 --> 00:30:20.380 couple like yogi bicycles 00:30:20.380 --> 00:30:33.820 so to each his own and then when you're 00:30:33.820 --> 00:30:38.380 done working I invite you to either 00:30:38.380 --> 00:30:39.850 pause the video or get up really fast 00:30:39.850 --> 00:30:41.799 and go find a pillow or blanket or 00:30:41.799 --> 00:30:43.240 something that makes you feel good 00:30:43.240 --> 00:30:45.070 and if you're hot and it's nothing 00:30:45.070 --> 00:30:46.929 that's far - now we're going to set 00:30:46.929 --> 00:30:49.059 ourselves up for some extra TLC and 00:30:49.059 --> 00:30:52.150 shavasana so again I have bolsters and 00:30:52.150 --> 00:30:53.110 we have blocks and stuff but I'm just 00:30:53.110 --> 00:30:54.940 going to use a basic pillow and blanket 00:30:54.940 --> 00:30:56.080 because I feel like that's something we 00:30:56.080 --> 00:31:02.710 all have maybe and if you do give thanks 00:31:02.710 --> 00:31:04.270 that you do because plenty of people 00:31:04.270 --> 00:31:08.158 don't have filling it's actually and 00:31:08.370 --> 00:31:13.090 we're just gonna get comfy just kidding 00:31:13.090 --> 00:31:17.320 okay so I have a pillow here and a 00:31:17.320 --> 00:31:19.690 blankie a soft one I'm gonna cover 00:31:19.690 --> 00:31:22.960 myself up I'm gonna allow my arms to 00:31:22.960 --> 00:31:24.490 rest gently at my sides if you're still 00:31:24.490 --> 00:31:26.110 working you can just kind of let this 00:31:26.110 --> 00:31:28.299 video roll out there's no outro on the 00:31:28.299 --> 00:31:30.970 video today so that you can hopefully 00:31:30.970 --> 00:31:33.850 move from your yoga practice into a 00:31:33.850 --> 00:31:35.440 little meditation even if you don't 00:31:35.440 --> 00:31:36.909 meditate you might surprise yourself 00:31:36.909 --> 00:31:40.299 just a couple moments or maybe longer 00:31:40.299 --> 00:31:43.770 maybe fifteen minutes of stillness of 00:31:43.770 --> 00:31:46.630 allowing yourself to be with your breath 00:31:46.630 --> 00:31:52.059 its natural rhythm so hopefully by now 00:31:52.059 --> 00:31:57.190 you're getting a little comfy and as you 00:31:57.190 --> 00:31:59.260 do so I just invite you to take a nice 00:31:59.260 --> 00:32:02.190 conscious big breath in and then 00:32:02.190 --> 00:32:08.169 together we'll choose to let it go close 00:32:08.169 --> 00:32:09.340 your eyes 00:32:09.340 --> 00:32:11.169 you might practice the mantra allow 00:32:11.169 --> 00:32:17.620 release let go totally hear the wind 00:32:17.620 --> 00:32:20.159 chimes on my front porch it's awesome 00:32:20.159 --> 00:32:22.510 soften through the fingertips soften 00:32:22.510 --> 00:32:26.260 through the toes you might even let your 00:32:26.260 --> 00:32:28.799 lips part let your mouth open 00:32:28.799 --> 00:32:33.210 a little bit of yoga goes a long way a 00:32:33.210 --> 00:32:35.909 little bit of conscious breath fuels the 00:32:35.909 --> 00:32:38.940 system a little bit of awareness really 00:32:38.940 --> 00:32:41.909 nurtures the heart allows us to take a 00:32:41.909 --> 00:32:44.399 break from the thinking mind that is so 00:32:44.399 --> 00:32:46.980 awesome and wonderful it just gives it a 00:32:46.980 --> 00:32:51.750 little break there's a whole crazy world 00:32:51.750 --> 00:32:55.080 of thoughts that when manifested can 00:32:55.080 --> 00:32:59.880 really take control and so if we allow 00:32:59.880 --> 00:33:01.590 negative thoughts or bad thoughts to 00:33:01.590 --> 00:33:03.270 take control it's easy to get swallowed 00:33:03.270 --> 00:33:06.659 in that bad mood and that's totally okay 00:33:06.659 --> 00:33:10.950 but if you're here with me now listening 00:33:10.950 --> 00:33:12.630 to this I think you've made the right 00:33:12.630 --> 00:33:17.460 choice to use your awareness of the 00:33:17.460 --> 00:33:23.240 power of awareness to think thoughts and 00:33:23.240 --> 00:33:28.559 move the way that in a way that supports 00:33:28.559 --> 00:33:34.668 you doesn't harm you 00:33:37.970 --> 00:33:39.769 move and think in a way that doesn't 00:33:39.769 --> 00:33:43.490 sabotage you but that makes you feel 00:33:43.490 --> 00:33:47.690 good thank you for sharing your time 00:33:47.690 --> 00:33:52.250 your breath and your practice please 00:33:52.250 --> 00:33:54.500 stay here as long as time allows we'll 00:33:54.500 --> 00:33:56.360 let the video roll on a little bit with 00:33:56.360 --> 00:34:00.129 you to support you in this quiet time 00:34:00.129 --> 00:34:03.490 take good care 00:34:29.500 --> 00:34:31.560 you