WEBVTT 00:00:00.429 --> 00:00:03.879 What's up everyone? Welcome to Yoga with Adriene. Today we are in the park 00:00:03.879 --> 00:00:07.978 and we have a salacious, a salacious? I didn't mean to say that, I meant 00:00:07.979 --> 00:00:09.310 sizzling but I'm keep it. 00:00:09.310 --> 00:00:14.340 We have a salacious and sizzling, strengthening practice for you. You asked 00:00:14.340 --> 00:00:20.189 for it. This is focusing on the lower body today. We got yoga for your butt 00:00:20.190 --> 00:00:26.710 and yoga for your thighs. That's right boys and girls. You want it. You got 00:00:26.710 --> 00:00:31.230 it. You want it. So now we're in the park and you're going to get it. Yoga 00:00:31.230 --> 00:00:37.910 for your butt and your thighs today. Let's hop on the mat and get moving. 00:00:37.910 --> 00:00:39.510 [music] 00:00:39.510 --> 00:00:46.510 All- righty my friends. Today we're going to begin at the head of our mat. 00:00:52.760 --> 00:00:56.870 Let's bring feet hip width apart, toes pointing forward and just nice and 00:00:56.870 --> 00:00:59.879 easy breezy, soft knees. We're going to inhale. Reach with the finger tips 00:00:59.879 --> 00:01:03.399 all the way up and overhead stretching through the front body, stretching 00:01:03.399 --> 00:01:05.830 through the side body, stretching through the back body, the finger tips 00:01:05.830 --> 00:01:07.600 can kiss here like so. 00:01:07.600 --> 00:01:12.500 And we reach, reach, reach and then exhale. Keep the heart, torso lifting 00:01:12.500 --> 00:01:16.360 as we float the finger tips down. Same thing, just like that. Inhale. Reach 00:01:16.360 --> 00:01:22.659 it up. Fingertips kiss overhead. We keep reaching. Maybe climb a little 00:01:22.659 --> 00:01:27.420 through the side body here. Take a deep breath in and then exhale. 00:01:27.420 --> 00:01:30.540 Float the finger tips away. One more time just like that. Soft knees. 00:01:30.540 --> 00:01:35.950 Inhale. We come into our bodies. We come to check in with our breath and 00:01:35.950 --> 00:01:38.600 this time we're going to interlace the finger tips. Palms come together 00:01:38.600 --> 00:01:41.399 here and just check in with the side body. 00:01:41.400 --> 00:01:47.259 So just take it one way first and then through center and the opposite 00:01:47.259 --> 00:01:51.970 direction. Oh yeah, baby. Stretching through the side body. One more time, 00:01:51.970 --> 00:01:57.890 one each side, taking it side to side. Maybe this time opening the chest, 00:01:57.890 --> 00:02:02.439 the heart up towards the ceiling or the sky in my case, looking at a cloud 00:02:02.439 --> 00:02:06.699 that looks like a sea horse or a baby dragon. 00:02:06.700 --> 00:02:12.189 Should give a shout out to Mark here in the [inaudible 00:02:10] program. 00:02:12.189 --> 00:02:17.349 Every time I think of dragons, I think of "Game of Thrones" now, Mother of 00:02:17.349 --> 00:02:21.349 Dragons. Anyway, and back to center we go. Inhale. Reach it up and exhale 00:02:21.349 --> 00:02:24.638 floating the finger tips down and away. Great. 00:02:24.639 --> 00:02:30.090 Take a second here to loop the shoulders forward, up and back and then 00:02:30.090 --> 00:02:36.180 we'll come into a nice open palm tadasana here. Take a second to close your 00:02:36.180 --> 00:02:42.359 eyes. Maybe shift your weight front and back, side to side on the feet. 00:02:42.359 --> 00:02:45.819 We'll come into a place where we'll feel like we're spreading the weight 00:02:45.819 --> 00:02:52.819 equally through the ball joint of the big toe, that big toe mound, the ball 00:02:52.819 --> 00:02:57.230 toe of the pinky toe and the back two corners of the heels. Stack your head 00:02:57.230 --> 00:03:01.649 over your heart, heart over your pelvis and let's take three nice long, 00:03:01.650 --> 00:03:08.650 smooth deep breaths here. 00:03:11.839 --> 00:03:18.839 Engaging the thighs, drawing energy up from the arches of the feet. One 00:03:22.339 --> 00:03:28.709 more breath. Great. Then bend the knees. Soft knees here as once again we 00:03:28.709 --> 00:03:33.650 inhale, reach it all the way up. Finger tips kiss up and overhead and this 00:03:33.650 --> 00:03:39.459 time we bow forward. Coming into forward full fold, uttanasana. 00:03:39.459 --> 00:03:43.949 Take a second to grab the elbows here. Rock a little side to side. Bend the 00:03:43.949 --> 00:03:47.959 knees as generously as feels good. Feel the skin at the back. Stretch the 00:03:47.959 --> 00:03:52.549 muscles. Lengthen. We allow the weight of the head and torso to just fall 00:03:52.549 --> 00:03:55.430 over here and again we can check in with our weight distribution on the 00:03:55.430 --> 00:03:59.790 feet, rocking little front to back, side to side and then spreading 00:03:59.790 --> 00:04:03.999 awareness through all four corners. 00:04:03.999 --> 00:04:09.879 Keep deepening your breath. Then on an exhale, release the finger tips and 00:04:09.879 --> 00:04:13.929 we'll inhale, lift halfway. So coming to a flat back position, finger tips 00:04:13.930 --> 00:04:17.668 are either on the mat, palms on the shin, four palms all the way up on the 00:04:17.668 --> 00:04:21.269 thighs as we loop the shoulders and pull those elbows back. Great. 00:04:21.269 --> 00:04:25.229 Draw the lower belly in. Find that [inaudible 00:04:25] connection here. 00:04:25.229 --> 00:04:28.729 Imagine a long, beautiful neck here, as we extend the crown of the head 00:04:28.729 --> 00:04:32.590 forward and extend the tail towards the back edge of your mat. Take a deep 00:04:32.590 --> 00:04:38.030 breath in here, inflate. Sweet. And then exhale. Follow your breath down. 00:04:38.030 --> 00:04:38.688 Great. 00:04:38.689 --> 00:04:45.009 Tuck the chin into the chest. Swiftly roll it up coming back to that open 00:04:45.009 --> 00:04:49.650 palm Tadasana. We take a deep breath in. Then exhale. Blow it out through 00:04:49.650 --> 00:04:56.000 the lips. Sweet. Here we go again. Inhale. Reach it all the way up. Exhale 00:04:56.000 --> 00:04:59.580 diving forward. Follow your breath. 00:04:59.580 --> 00:05:05.099 As you inhale lift to flat back position. Inflate and follow your exhale 00:05:05.099 --> 00:05:07.300 down. Awesome. 00:05:07.300 --> 00:05:10.270 Finger tips come to the mat. Here we're going to slide the right toes back 00:05:10.270 --> 00:05:13.270 into a low lunge or runner's lunge here. Stack the front knee over the 00:05:13.270 --> 00:05:17.318 front ankle and let's just give it a little moment. So to each his own 00:05:17.319 --> 00:05:22.710 here. Find a little organic movement as you maybe move the hips. Maybe walk 00:05:22.710 --> 00:05:25.770 that left foot out a little bit so you're not on a tight rope. Make sure 00:05:25.770 --> 00:05:28.698 you're not crashing down into your fingers or your knuckles. 00:05:28.699 --> 00:05:33.180 So engage your core and then everyone loop your shoulders, shine your heart 00:05:33.180 --> 00:05:38.129 forward. Inhale in spiking that right heel back and then plant the palms 00:05:38.129 --> 00:05:43.930 step it back to downward facing dog. Pedal it out. Tops of the shoulders 00:05:43.930 --> 00:05:47.389 draw away from the ears. Tops of the thighs spiral in and out towards the 00:05:47.389 --> 00:05:54.389 back edge of your mat. Take two more deep breaths here. Sweet. 00:05:58.580 --> 00:06:01.008 Then step the right foot up into your lunge and same thing on the other 00:06:01.009 --> 00:06:06.939 side. Little fancy free here. So just checking it out. Wiggling one way and 00:06:06.939 --> 00:06:13.099 then the other. You can always lower that back knee here if that feels more 00:06:13.099 --> 00:06:16.270 supportive today. 00:06:16.270 --> 00:06:19.198 And then after a little movement on your own, together, let's take a nice 00:06:19.199 --> 00:06:22.569 deep breath in. Let our hearts shine forward. Find extension through the 00:06:22.569 --> 00:06:26.360 crown of your head as you spike that left heel back. So really engaging 00:06:26.360 --> 00:06:28.610 that back leg here. 00:06:28.610 --> 00:06:32.650 Take a deep breath in and this time on the exhale plant your palms and step 00:06:32.650 --> 00:06:37.359 that right foot back to plank. Top of a push-up here as we rock front and 00:06:37.360 --> 00:06:41.569 back engaging the backs of the legs, hugging the inner thighs together. Now 00:06:41.569 --> 00:06:45.210 careful not to just clench through the buttocks here. So find that sit bone 00:06:45.210 --> 00:06:47.159 to heel connection, press away from the earth. 00:06:47.159 --> 00:06:50.370 All right, one last breath here as we draw the navel up towards the spine, 00:06:50.370 --> 00:06:55.270 press away from the earth and on your exhale slowly lower the knees down. 00:06:55.270 --> 00:06:59.799 Lift the toes and we'll practise Chaturanga, little strength building in 00:06:59.800 --> 00:07:03.389 the arms here in the core as we look forward inhale and exhale. Slowly, 00:07:03.389 --> 00:07:06.460 lower down. Keep the elbows hugging into the side body my friends. Nice and 00:07:06.460 --> 00:07:10.779 slow. Nice and slow ,and then we'll release all the way to the belly. 00:07:10.779 --> 00:07:13.539 I'm going to move this out of the way because apparently it looks weird, 00:07:13.539 --> 00:07:18.818 Chris tells me. I'm going to move it all the way over there. Okay. And then 00:07:18.819 --> 00:07:22.599 the palms underneath the shoulders here. We loop the shoulders back. 00:07:22.599 --> 00:07:25.819 Shoulder blades glide down the back body as we press through the pubic bone 00:07:25.819 --> 00:07:30.150 pressing the pelvis and nice and easy inhale. Lift up baby cobra. 00:07:30.150 --> 00:07:33.919 Let's go hands free here. Careful not to clench in the buttocks here but 00:07:33.919 --> 00:07:37.560 press down through the tops of the feet. Press into the pubic bone here as 00:07:37.560 --> 00:07:42.249 we open the palms. Pull the elbows back. Extension through the crown of the 00:07:42.249 --> 00:07:46.740 head. If you feel any fussiness in the lower back body, go for length 00:07:46.740 --> 00:07:48.960 rather than lift. 00:07:48.960 --> 00:07:53.400 So maybe tuck your chin into your chest and we take one more breath here, 00:07:53.400 --> 00:07:58.289 hang with me and then we exhale, release palms come back underneath the 00:07:58.289 --> 00:08:03.020 shoulders and we press up to table top position. Great. 00:08:03.020 --> 00:08:07.779 Wrists underneath the shoulders. Knees directly underneath the hips. We 00:08:07.779 --> 00:08:11.719 take a second here to press away from the mat. Find integrity from the 00:08:11.719 --> 00:08:17.120 crown of the head to the tip of the tail bone. Draw that lower belly in. 00:08:17.120 --> 00:08:19.650 Keep the neck nice and long. All right you with me? 00:08:19.650 --> 00:08:23.969 Here we go. Inhale. Send the right toes out long. Turn the right toes 00:08:23.969 --> 00:08:26.180 towards the left side of the mat. So we're leveling the tip here. So we're 00:08:26.180 --> 00:08:31.710 going from here to levelling out engaging lower belly, hugging the inner 00:08:31.710 --> 00:08:36.179 thighs towards the midline as we inhale left finger tips reach forward. Now 00:08:36.179 --> 00:08:40.909 plug that left shoulder blade in and again, keep those hips leveled here. 00:08:40.909 --> 00:08:45.980 Breathe into the back body. Inhale and exhale, slowly, rounding everything 00:08:45.980 --> 00:08:51.660 forward. Nose to knee. Navel draws up. Hold here for two rep cycles. 00:08:51.660 --> 00:08:55.670 Pressing into the top of that back foot for stability and press away from 00:08:55.670 --> 00:09:02.670 the mat with that right palm. One more breath here, and then we release. 00:09:02.760 --> 00:09:06.709 Jumping right into the other side. Left toes extend out. We level the hips 00:09:06.709 --> 00:09:09.529 here. You might play with this little trick of just turning the left toes 00:09:09.529 --> 00:09:12.209 towards the right side of your mat. Again, just so you can see I am going 00:09:12.209 --> 00:09:16.479 from stacking the hips here, to really leveling them or at least trying, as 00:09:16.480 --> 00:09:18.470 I draw the shoulders away from the ears. 00:09:18.470 --> 00:09:21.800 Whenever you're ready, right finger tips reach forward. Lower belly draws 00:09:21.800 --> 00:09:25.260 in. Great. Plug that right shoulder in. Keep the gaze down. Of course if 00:09:25.260 --> 00:09:30.709 you have to look at the video, take a look, see and then come back to your 00:09:30.709 --> 00:09:37.709 alignment. Breathe in, and on an exhale, nice and slow, carve a line in 00:09:37.930 --> 00:09:42.010 towards the center, nose to knee. We use the top of that right foot for 00:09:42.010 --> 00:09:45.310 stability here. We press away from the earth with the left palm and two 00:09:45.310 --> 00:09:52.310 breaths and gently release. Awesome. 00:09:54.600 --> 00:10:01.600 Take a second to rest in Child's Pose. Forehead to the mat. Deepening the 00:10:05.130 --> 00:10:12.130 breath. Great. Then we'll draw the navel to the spine to activate your 00:10:18.320 --> 00:10:22.589 center energetically here as we transition back up to all fours. Walk the 00:10:22.589 --> 00:10:27.990 palms out. I'm going to return my water bottle. 00:10:27.990 --> 00:10:30.180 And when you're ready, curl the toes under, ascended up downwards facing 00:10:30.180 --> 00:10:35.719 dog. Smile. Take a deep breath in and on your exhale let it out through the 00:10:35.720 --> 00:10:42.529 mouth. Again, just like that. Surprise yourself. Inhale in through the nose 00:10:42.529 --> 00:10:45.910 and make some noise. Awesome. 00:10:45.910 --> 00:10:48.839 We're going to slide the sole of the right foot up now. Anchor through that 00:10:48.839 --> 00:10:53.600 left heel. So three-legged dog here. Take a second to point and flex that 00:10:53.600 --> 00:10:57.610 right foot. Rotate that right ankle. Now, level the hips here. Press away 00:10:57.610 --> 00:10:58.610 from the palms. 00:10:58.610 --> 00:11:01.320 Normally we don't stay here too long. So we're going to stay here for a 00:11:01.320 --> 00:11:04.540 couple of breaths here today. So keep that right foot active. You might 00:11:04.540 --> 00:11:07.620 flex it. You might point it. Again, hugging the inner thighs to the 00:11:07.620 --> 00:11:10.360 midline. One more breath here. 00:11:10.360 --> 00:11:15.740 Then we'll bend that right knee. Draw a line with the right knee all the 00:11:15.740 --> 00:11:20.370 way up and over to kiss the right elbow. Take one breath here. Then we'll 00:11:20.370 --> 00:11:24.750 step that right foot up into our lunge and send the finger tips back as we 00:11:24.750 --> 00:11:30.949 lift. So high lunge here, really squeezing the inner thighs towards the 00:11:30.949 --> 00:11:34.149 midline but also tugging back with that right hip crease. 00:11:34.149 --> 00:11:37.670 So almost as if we were trying to pull the front of the mat and the back of 00:11:37.670 --> 00:11:41.420 the mat together here. So nice and strong. Now find that sit bone to heel 00:11:41.420 --> 00:11:45.550 connection in that left leg and if you're new to the practice and you're 00:11:45.550 --> 00:11:47.670 just going for gold here in this video, you might bring the hands to the 00:11:47.670 --> 00:11:50.880 waistline for a little more stability just to go around the body as we work 00:11:50.880 --> 00:11:54.370 these lower body muscles. 00:11:54.370 --> 00:11:57.569 Otherwise you can experiment with sending the finger tips all the way up. 00:11:57.569 --> 00:12:02.519 Finger tips with kiss up and overhead and we breathe here. Again, strong 00:12:02.519 --> 00:12:05.829 sit bone to heel connection in the back leg. We sink a little deeper to 00:12:05.829 --> 00:12:12.829 that front leg. Stack that front knee with a front ankle. Breathe here. One 00:12:19.459 --> 00:12:21.888 more breath. Great. 00:12:21.889 --> 00:12:28.829 Then inhale. If you're feeling adventurous look up and exhale. Float the 00:12:28.829 --> 00:12:32.609 finger tips down and away. Belly comes to the top of the thigh. Finger tips 00:12:32.610 --> 00:12:37.649 reach back. Imagine we're pressing away from the earth here as we send that 00:12:37.649 --> 00:12:44.649 left heel all the way back. Peel the right hip crease. Take nice long, 00:12:44.740 --> 00:12:47.519 smooth deep breaths. 00:12:47.519 --> 00:12:54.519 Then inhale. Look forward. Smile. Engage lower belly as you exhale release, 00:12:55.620 --> 00:12:58.949 palms come to the mat and we step into plank for a vinyasa. 00:12:58.949 --> 00:13:02.609 So you can do a full vinyasa here if you like. Chaturanga to upward dog or 00:13:02.610 --> 00:13:06.380 you can do what we did before, lowering the knees practising, building that 00:13:06.380 --> 00:13:09.509 strength as you hug the elbows into the side body and then lift up to 00:13:09.509 --> 00:13:09.589 cobra. 00:13:09.589 --> 00:13:13.810 So we have a couple of options here [together we'll meet back], downward 00:13:13.810 --> 00:13:20.290 facing dog. Other side. Dropping the right heel, slide the sole of the left 00:13:20.290 --> 00:13:27.180 leg up. Take a deep breath in and then level those hips out. Three nice 00:13:27.180 --> 00:13:34.180 long smooth deep breaths here. Hug the inner thighs together. Engaging the 00:13:34.319 --> 00:13:38.740 glutes here as we anchor down through that right heel. 00:13:38.740 --> 00:13:41.860 Keep going through your check list. Notice if you're waiting. See if you 00:13:41.860 --> 00:13:46.819 can stay curious in each posture. Stay curious with each breath. In and 00:13:46.819 --> 00:13:52.800 out. Great. Bend that left knee. Draw a line with it all the way up and 00:13:52.800 --> 00:13:56.420 over. Left knee kisses left elbow as we look forward. Hover here for one 00:13:56.420 --> 00:13:57.069 breath. Great. 00:13:57.069 --> 00:14:01.829 And then step it up into your lunge. Finger tips reach back as we find 00:14:01.829 --> 00:14:06.729 strong legs. Strong inner thighs and we either bring hands to the waistline 00:14:06.730 --> 00:14:11.290 here. Going through our checklist here or we send the finger tips all the 00:14:11.290 --> 00:14:12.110 way up. 00:14:12.110 --> 00:14:18.600 Fingertips kiss up and overhead from my experiment with pulling the thumbs 00:14:18.600 --> 00:14:25.600 back here. And again, strong sit bone to heel connection here. Breathe. One 00:14:35.870 --> 00:14:41.180 more breath. Great. 00:14:41.180 --> 00:14:44.649 Keep the inner thighs hugging towards the midline as we release fingertips 00:14:44.649 --> 00:14:49.459 back belly comes to hover above that thigh. Press the palms into an 00:14:49.459 --> 00:14:53.060 imaginary glass surface here. So imaging the earth has maybe risen up to 00:14:53.060 --> 00:14:57.079 your palms here. So find a little traction there, a little resistance. 00:14:57.079 --> 00:15:04.079 Strong back leg. Breathe. Long beautiful neck. Great. 00:15:07.269 --> 00:15:13.620 Inhale. Look forward. Smile. Exhale. Release finger tips come to the mat. 00:15:13.620 --> 00:15:17.399 We're going to step that back foot up to meet the front. Forward fold. 00:15:17.399 --> 00:15:22.170 Great. Let the weight of the head hang over. Inhale. Halfway lift. Flat 00:15:22.170 --> 00:15:27.569 back position. Ardha Uttanasana and then exhale fold. Follow your breath. 00:15:27.569 --> 00:15:28.378 Cool. 00:15:28.379 --> 00:15:31.410 From here we're going to bring finger tips to the earth and heel to heel to 00:15:31.410 --> 00:15:35.370 the feet so that the feet are together say for about a thumb print of space 00:15:35.370 --> 00:15:39.730 between the heels. Now bend the knees generously. Belly comes to the tops 00:15:39.730 --> 00:15:40.870 of the thighs here. 00:15:40.870 --> 00:15:47.149 Let your sit bones get down nice and low my friends. Let's be adventurous. 00:15:47.149 --> 00:15:50.970 Sending the finger tips forward, up and back we come into chair pose, 00:15:50.970 --> 00:15:55.790 Utkatasana. So here we can imaging the sit bones just hovering above the 00:15:55.790 --> 00:15:59.579 heels. So get down nice and low. Hug the inner thighs together. Maybe lift 00:15:59.579 --> 00:16:01.000 the toes once again. 00:16:01.000 --> 00:16:04.079 Remember how we spread awareness through all four corners of the feet. This 00:16:04.079 --> 00:16:08.500 might be a great pose to you know practice that awareness here. So lifting 00:16:08.500 --> 00:16:10.620 the toes sometimes helps. 00:16:10.620 --> 00:16:13.829 If the shoulders feel tight we can bend the elbows or we can also bring the 00:16:13.829 --> 00:16:17.859 palms together here at the heart. Okay. We're here for three more breaths. 00:16:17.860 --> 00:16:23.389 Don't give up. Lower belly draws in. We sink a little lower, breathing 00:16:23.389 --> 00:16:30.389 deep. Gaze is just down in front. Nice long, beautiful neck. Two more 00:16:34.100 --> 00:16:41.100 breaths. Last breath. Inhale in. 00:16:41.430 --> 00:16:44.479 Enjoy this next move as we exhale. Press through all four corners of the 00:16:44.480 --> 00:16:49.410 feet. Stand up nice and tall. Volcano and then exhale release. Awesome 00:16:49.410 --> 00:16:54.639 everyone. Take a second. Bring your palms together at the heart and just 00:16:54.639 --> 00:17:01.639 notice your breath. Great. 00:17:02.279 --> 00:17:09.279 Open your eyes. Soften the knees and inhale. Reach it up. Fingertips kiss 00:17:11.310 --> 00:17:17.629 up and overhead. Exhale diving forward. Follow your breath. Inhale halfway 00:17:17.630 --> 00:17:22.619 lift. Long, beautiful neck and exhale slide it down. Great. 00:17:22.619 --> 00:17:26.589 Plant the palms. Stepper, hopper back to plank. Top of a pushup or you can 00:17:26.589 --> 00:17:30.250 lower the knees to half of a push-up here as we inhale. Send the gaze 00:17:30.250 --> 00:17:32.970 forward. Hug the elbows into the side body. Engage the inner thighs and 00:17:32.970 --> 00:17:37.510 slowly lower down all the way to the belly or Chaturanga to upward facing 00:17:37.510 --> 00:17:39.770 dog. Take a deep breath in. 00:17:39.770 --> 00:17:43.260 On your exhale, anchor navel to spine and we send it back up, downward 00:17:43.260 --> 00:17:48.300 facing dog. Follow me here, my friends. Inhale. Slide the right leg up. 00:17:48.300 --> 00:17:52.980 Exhale. Bend that right knee. Bring it all the way through into center. 00:17:52.980 --> 00:17:55.550 Once again, high lunge. We hug the inner thighs together. 00:17:55.550 --> 00:18:01.310 Reach the finger tips all the way up. Strong inner thighs. Pull that right 00:18:01.310 --> 00:18:04.480 hip crease back. Fingertips kiss up and overhead but again, if the 00:18:04.480 --> 00:18:07.870 shoulders feel tight, you can always keep the elbows nice and bent or even 00:18:07.870 --> 00:18:12.290 palms at the heart or hands on the waist. So find what feels good. 00:18:12.290 --> 00:18:17.940 Here we are. High lunge. Great. Take a deep breath in. If you're feeling 00:18:17.940 --> 00:18:20.630 adventurous you might find a little back bend here as you send that tail 00:18:20.630 --> 00:18:26.920 bone and really engage left sit bone to left heel engaging that glute. 00:18:26.920 --> 00:18:28.250 Great. 00:18:28.250 --> 00:18:31.620 Then press into that front big toe mound. Stack head over heart. Heart over 00:18:31.620 --> 00:18:35.580 pelvis. Release the fingertips back once again and this time so you can 00:18:35.580 --> 00:18:38.240 come to where we were before. Otherwise, we're going to do a little 00:18:38.240 --> 00:18:38.890 airplane. 00:18:38.890 --> 00:18:41.950 So we're going to hop that back foot up half way by softening that left 00:18:41.950 --> 00:18:46.630 knee and stepping it up halfway. Find a Drishti or a nice focal point in 00:18:46.630 --> 00:18:52.010 front and soft knees here. I inhale and exhale. Lift the back foot up. 00:18:52.010 --> 00:18:55.810 So again, I'm hugging inner thighs towards the midline. I'm engaging my 00:18:55.810 --> 00:19:01.020 core kind of spiraling that lower rib cage in. Press away. Use your palms 00:19:01.020 --> 00:19:07.420 to press away, engage. Shoulders draw away from the ears and we can play 00:19:07.420 --> 00:19:14.420 here. Finding balance. Using the muscles. The awareness to wrap around the 00:19:18.720 --> 00:19:19.680 joints. 00:19:19.680 --> 00:19:23.270 Creating a full body experience is what I'm trying to say here as we level 00:19:23.270 --> 00:19:28.290 the hips and then send it to warrior, three fingertips reaching forward. 00:19:28.290 --> 00:19:33.020 Right hip crease peels back. Shoulders plug in. Breathe here and the mother 00:19:33.020 --> 00:19:37.400 of all poses here as we shine our hearts forward, nice and wide in the 00:19:37.400 --> 00:19:42.700 chest. One more breath and then exhale send it all the way back to your 00:19:42.700 --> 00:19:44.870 high lunge. 00:19:44.870 --> 00:19:50.429 Inhale in and exhale. Release it all down. Great. Take a vinyasa here or 00:19:50.430 --> 00:19:57.430 we'll meet in Child's Pose and if I do a Vinyasa I will kill this little 00:19:58.050 --> 00:20:05.050 beetle. So here we go. I've a 'no kill' policy on the show and in life. 00:20:06.550 --> 00:20:11.990 Navel draws up and back and then we all take a rest and extend a Child's 00:20:11.990 --> 00:20:15.350 pose or a Dhild's pose. So I should say, if downward dog is your resting 00:20:15.350 --> 00:20:18.879 pose today, rock out that downward facing dog. We'll take three breaths 00:20:18.880 --> 00:20:25.880 here. In and out. Find your breath. Now's a good time to really drop into 00:20:30.900 --> 00:20:37.900 that sweet, sweet breath. Great. 00:20:38.550 --> 00:20:43.190 Slowly draw a line with your nose. Look forward. Spread the fingertips or 00:20:43.190 --> 00:20:47.350 find some claws here, some nice articulation in the palms as we come back 00:20:47.350 --> 00:20:52.060 through to all fours. Walk the knees underneath the hips. Send her up. 00:20:52.060 --> 00:20:57.139 Downward facing dog. All right. We're almost there my friends. 00:20:57.140 --> 00:21:04.140 This time we are going to step the left foot up into our lunge. Find your 00:21:05.210 --> 00:21:10.070 footing first. Take your time. Then when you're ready send the fingertips 00:21:10.070 --> 00:21:16.010 all the way up high lunge. Going through your checklist here. Strong legs. 00:21:16.010 --> 00:21:19.150 Tail bone lengthening down. This time, really strong sit bone to heel 00:21:19.150 --> 00:21:26.150 connection in that right leg. Sorry. It's the heat. It's getting to me. 00:21:28.470 --> 00:21:32.640 Fingertips kiss together. We take a deep breath in. Then exhale. Float the 00:21:32.640 --> 00:21:38.440 fingertips down and away. Soften that back knee. Pop it halfway. Again, if 00:21:38.440 --> 00:21:41.390 we're not quite doing airplane or warrior 3, we can just practice here just 00:21:41.390 --> 00:21:44.700 where we were before spiraling the inner thighs in towards each other 00:21:44.700 --> 00:21:45.650 hugging towards the midline. 00:21:45.650 --> 00:21:50.180 If you are feeling adventurous and ready to take it a step further, inhale 00:21:50.180 --> 00:21:57.180 in, soft buoyancy here and exhale with thigh. Now, we work to level the 00:21:57.770 --> 00:22:04.260 hips. Find that upward current of energy. So good for the glutes, good for 00:22:04.260 --> 00:22:08.670 the thighs. Also really great for the core here, as we open the chest and 00:22:08.670 --> 00:22:15.670 use the palms to press away and find length as we build strength. Great. 00:22:15.860 --> 00:22:19.610 Flex that foot. Bring it into that right glute and we can stay here or we 00:22:19.610 --> 00:22:23.520 can reach the fingertips forward, warrior 3. Careful not to lock that 00:22:23.520 --> 00:22:30.520 standing leg. Create a full body experience. Open the chest and heart. One 00:22:36.040 --> 00:22:41.250 more breath here. Lift that right thigh up and then exhale all the way back 00:22:41.250 --> 00:22:44.410 to that high lunge. 00:22:44.410 --> 00:22:49.390 Inhale in and this time exhale and release the fingertips behind the tail 00:22:49.390 --> 00:22:55.450 bone. Soften that back knee and then step, hop or slide that right foot 00:22:55.450 --> 00:22:57.820 back up to Tadasana. Great. 00:22:57.820 --> 00:23:02.909 Inhale. Open the chest so you can bring the palms together here or keep the 00:23:02.910 --> 00:23:09.420 hands nice and square. You decide. Take a deep breath in bending the knee 00:23:09.420 --> 00:23:14.970 as we come to Utkatasana variation. Bend the knees generously. Open your 00:23:14.970 --> 00:23:21.970 chest and heart. Inhale and exhale. Break free. Titanic. Bring the palms 00:23:23.530 --> 00:23:26.149 together. Great. 00:23:26.150 --> 00:23:29.270 Inhale in, exhale coming into a twist to finish it off here. Outer edge of 00:23:29.270 --> 00:23:33.310 that left arms comes to the outer edge of that right thigh. Press the palms 00:23:33.310 --> 00:23:37.550 together. Find extension through the crown. Bend deeply here bringing it 00:23:37.550 --> 00:23:43.320 into that lower body, my friends. A little two-for-one here. Lower body 00:23:43.320 --> 00:23:49.090 strength, core strength and some detox as we find space between the crown 00:23:49.090 --> 00:23:55.050 of the head and the tail. One more breath and exhale. 00:23:55.050 --> 00:23:57.360 Keep the knees bent. We're challenging ourselves today. Lower body come 00:23:57.360 --> 00:24:00.270 back to center. Lift the sternum to the thumbs and take it to the other 00:24:00.270 --> 00:24:06.129 side right away. We got this. See if you can bring the knees together here. 00:24:06.130 --> 00:24:09.380 So that might require pulling the left hip crease back. 00:24:09.380 --> 00:24:13.790 Again, extend crown of the head forward, tail bone towards the back. Sit a 00:24:13.790 --> 00:24:18.430 little deeper. Sink a little deeper. One more breath. Then without strings 00:24:18.430 --> 00:24:22.800 or legs come back to center. One more breath here. Lift your heart and then 00:24:22.800 --> 00:24:26.710 forward fold. Great. 00:24:26.710 --> 00:24:31.320 Fingertips come to the mat here and we step or hop it back to the plank. 00:24:31.320 --> 00:24:37.990 You can squeeze in one last vinyasa here, and then we'll bring the knees 00:24:37.990 --> 00:24:43.790 wide and send it back. Extended Child's pose. Take a nice deep breath in 00:24:43.790 --> 00:24:50.790 and on an exhale, let it out through the mouth. Nice work, everyone. 00:25:06.520 --> 00:25:09.440 Slowly withdraw the chin into the chest. Come back to all fours. Walk the 00:25:09.440 --> 00:25:14.690 knees underneath the hip points. Wrist underneath the shoulders. Here we 00:25:14.690 --> 00:25:19.420 go. Final thing. We send the right toes out just like we did before and 00:25:19.420 --> 00:25:23.250 this time, we're going to bend that right knee and carve a line with it up 00:25:23.250 --> 00:25:27.790 and over, almost as if we were a puppy dog at a fire hydrant here. 00:25:27.790 --> 00:25:30.570 We're going to press up and out of the palms here and then you can stay 00:25:30.570 --> 00:25:34.639 here lifting the outer edge of that right leg towards the sky or the 00:25:34.640 --> 00:25:38.760 ceiling or you can add the left arm in. So we'll reach left fingertips 00:25:38.760 --> 00:25:42.240 forward and then bending at that left elbow. 00:25:42.240 --> 00:25:45.380 So same thing we did before here, although we're taking our straight lines 00:25:45.380 --> 00:25:48.570 and now we're carving them out left to right bending at the elbow, bending 00:25:48.570 --> 00:25:55.570 at the knee. We breathe here. Final stretch. Home stretch here. 00:25:57.260 --> 00:26:01.900 Point and flex that right foot. Spread the left palm and on an exhale, 00:26:01.900 --> 00:26:06.220 release. Great. Here we go. Other side and then we're done. 00:26:06.220 --> 00:26:10.210 Sending left toes out. So we can always just start with the lower body. 00:26:10.210 --> 00:26:17.210 Bending the left knee. You can stay here or if you're feeling frisking or 00:26:17.550 --> 00:26:20.419 maybe this is not your first time with this video and now you're trying it 00:26:20.420 --> 00:26:23.660 maybe for a second, third, fourth time, you might reach the right arm 00:26:23.660 --> 00:26:28.890 forward and again, bending at the joints now. 00:26:28.890 --> 00:26:34.740 Breathe here. Don't give up. Welcome that heat, that Prana, that shake. 00:26:34.740 --> 00:26:37.800 Good energetic cleanse here. Good for our cellular body, not just our 00:26:37.800 --> 00:26:42.480 muscles, not just our booties and our thighs and our core but our cellular 00:26:42.480 --> 00:26:46.180 being here. One more breath brought in through the back of the neck, and 00:26:46.180 --> 00:26:48.300 exhale release. Awesome. 00:26:48.300 --> 00:26:54.020 Bring the knees together. Swim the fingertips forward, up and back and come 00:26:54.020 --> 00:27:01.020 to rest on one ear, Child's pose. Take a couple of nice long relaxing 00:27:03.880 --> 00:27:10.880 breaths here. Letting your heart rate return back to a softer beat. 00:27:16.010 --> 00:27:23.010 And turning onto the opposite ear here, again, just nice, calm, smooth 00:27:25.480 --> 00:27:30.470 breaths. And then, we'll bring that forehead back to center. Tuck the chin 00:27:30.470 --> 00:27:37.470 into the chest and slowly begin to roll it up. Bring the palms together at 00:27:39.300 --> 00:27:43.940 the heart. Nice work, my friends. 00:27:43.940 --> 00:27:49.340 All right my friends, wonderful work. If you're like me right now, you're 00:27:49.340 --> 00:27:53.439 probably a little hot. Duh, just kidding. So drink lots of water after this 00:27:53.440 --> 00:27:57.200 practice. I'll return to the practice over and over again to build 00:27:57.200 --> 00:27:57.740 strength. 00:27:57.740 --> 00:28:02.040 And remember to always find what feels good, which is what I'm about to go 00:28:02.040 --> 00:28:07.710 do. Hey-yo. Crackle. It's Austin Texas, here in the park. So let's go find 00:28:07.710 --> 00:28:09.780 what feels good. Have a great rest of your day. 00:28:09.780 --> 00:28:16.700 Let's go see what these guys are up to over here. Hey little fellows! 00:28:16.700 --> 00:28:23.700 Namaste. How goes it? Oh shit. Oh shit. Ahh. That was sweet. Namaste. 00:28:30.350 --> 00:28:37.350 Friends. He's got a big third eye there. Oh Gosh! They really do. They all 00:28:54.600 --> 00:29:01.600 have big third eyes.