WEBVTT

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- Hi, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and
you asked for it.

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Today we have a longer sequence.

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This is our third sequence
in our "Yoga For Weight Loss"

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series and it is a
total body wake-up call.

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So it's summertime
here in Austin, Texas

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and a lot of folks are

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looking to check
in with the body,

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to connect or
reconnect with the body,

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get in shape
for the summertime.

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So whether you're 
looking to lose weight

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or just find what
feels good in the summertime,

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this sequence
is set up for you.

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We're gonna touch on
all the major muscle groups.

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We're going to integrate
and focus on quality of movement

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and get in shape
for the summertime.

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Find what feels good.

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Hop on the mat and let's begin.

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(upbeat music)

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Okay. So we're going to
begin flat on the back.

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Taking a second to lay out.

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Take a deep breath in
and exhale, let it go.

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So even though we're gonna work

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a little bit hard
today on the mat,

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we're going to just set an

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intention here to always
move with grace, with ease,

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to find what feels good
and to be with the breath.

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So just take a couple seconds

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here on your own to just
check in with the breath,

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check in with the body.

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(light music)

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You can even
pause the video here

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and really take
a couple seconds

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and just let the day go,

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let the to-do list go and

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commit this time to
yourself and your practice.

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Then begin to wiggle the toes,
wiggle the fingertips.

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Maybe open the mouth,
the jaw nice and wide.

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Lick your lips,
lick your chops.

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Begin to point
and flex the feet.

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Notice that ripple effect.

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Opening and closing the palms.

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Choosing to have a full body

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experience here as
we work out on the mat.

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I like to think of yoga 
as an opportunity to

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spin plates mindfully.

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We're often asked to spin so
many plates in the daily life

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so here we get
to do it mindfully,

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practice doing it mindfully.

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Inhale, reach the
fingertips up and overhead.

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Nothing fancy here,
just a full body stretch.

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Notice I've walked my heels in

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to be in line with
my hip points here.

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As I stretch it out.

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Take a deep breath in and
on an exhale, float it down.

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Hug your knees up to your chest,

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wrap the arms around the shins,

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tuck the chin into the chest,

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lengthen through
the back of the neck.

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Take a couple seconds here,

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why not,
to rock a little side to side.

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Then cross your right
ankle over your left,

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grab onto the
outer edges of the feet,

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always mindful of the 
knees here as we inhale in

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and exhale, rock it up.

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You can rock it a couple
times if that feels good,

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I'm gonna come to a nice
easy cross-legged position here.

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Now this might
not be easy for you,

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so go ahead and take a
couple seconds to find ease.

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So rather than it being easy,

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we come into a place
of ease as we inhale,

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rolling up through
the top of the head,

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the crown of the head here,

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maybe looping the
shoulders a couple times.

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And then we inhale, draw 
the palms together at the heart.

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Inhale, lift the
sternum to the thumbs.

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Find that dual action,

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tops of the thighs draw down
as I lift up through my heart.

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Same thing, I'm extending
through the crown of the head,

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but grounding down 
through the shoulder blades,

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tagging a little 
weight in the elbows.

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Take a deep breath in.

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As you exhale,
interlace the fingertips,

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press the palms
forward, up and back.

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Climbing up through
the side body here,

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inhale in and
exhale, break free.

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Fingertips float down and away.

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A couple more like this.

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Now a couple of notes here.

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The lower body is gonna
want to kind of come up here.

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Keep grounding
through the lower body.

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So remember your
foundation is everything here,

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building from the ground up.

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So even the outer edges of
my feet here have a brightness,

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tops of the thighs draw down.

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And we come to prayer, Namaste.

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Inhale in,
sternum lifts to thumbs.

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Taking it nice and
slow here in the beginning,

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we interlace and we exhale.

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And inhale in again,
reach it up, forward,

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up and back.

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Lots of space between the
ears and the shoulders here,

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so crawl the
shoulders away from the ears.

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We can begin to
draw the hands away,

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or if the
shoulders are really tight,

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you can keep a nice
diagonal line here, no problem.

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So we're really establishing

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that we're here to
notice the sensations,

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not to master the art of yoga.

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That's actually a trick
question there because the art

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of yoga is really being in
touch with those sensations.

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Take a deep breath in.

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This time we can draw a line
with the nose, look up.

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Careful not to crunch
the back of the neck.

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On an exhale,
float the fingertips down.

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Opening the chest,
opening the shoulders.

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Inhale, grounding
through the tops of the thighs.

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This time, this town's,
gonna do some yoga.

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This time jumping right in,

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inhale,
reaching forward, up and back.

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Exhale, float it down.

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Great. Nice and easy here.
Fingertips come to the sides.

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We draw a couple
circles with the nose here.

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Round and round.

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Notice how I'm letting my
mouth stay open here so

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I'm not clenching in 
my teeth or in my jaw.

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Nice and soft.

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Reverse your circle
if you haven't already.

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Working out the kinks.

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Just noticing
the sensations here.

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And then I draw the palms
back together at the heart.

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Deep breath in.

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Exhale, let it
out through the mouth.

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Great, interlace, inhale,

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forward, up and back.

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Exhale, floating
the fingertips down.

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And now spreading the palms,
we dive forward on to all fours.

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Okay, so diving
into all fours here.

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Right away, I'm gonna
spread my palms nice and wide.

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Walk my wrists
under my shoulders here.

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Finding a comfortable base and

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then walking my knees
underneath my hip points.

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Pressing into the tops
of the feet as well here,

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I'm gonna take
my gaze straight down

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between my index fingers.

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Take a deep breath in.

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And exhale, press up
and out of the palms,

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that hand-to-earth
connection here, Hasta Bandha.

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Draw the tops of the
shoulders away from the ears,

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elbow creases shine
towards the front of the mat.

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Now I'm even gonna press
into the tops of my feet here

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and broaden through
the back of the neck.

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So gaze is straight down.

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I'm extending through
the crown of the head here.

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Now I'm not sinking 
into my bones here

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but I'm pressing
up and out of my foundation.

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Again, building
everything from the ground up.

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Now I'm gonna
check in with my center.

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I'm gonna light 
this fire in my belly

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and I'm gonna think
about my core as this channel

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from the crown of the head
to the tip of the tailbone.

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So I'm not gonna let
my lower belly draw down.

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I'm gonna draw my navel up.

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Nice and long in the lower back

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and I'm not gonna collapse
in my shoulders here but

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I'm gonna press up
and out of my foundation.

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Now you might begin to feel a
little fussiness in the wrists

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if you haven't worked like

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this in a while
or ever (chuckles)

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so I really, really 
encourage you to check

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in with the sensations from
the crown of the head to the

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tip of the tailbone to
press up and out of the palms.

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This is gonna help us 
in our standing postures

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and when things 
start to get a little heated,

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we'll have
integrity in the practice.

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So to check in with
that sensation furthermore,

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I'm gonna inhale in,

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exhale,
press into my palms,

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press into the tops of the feet
and let the knees hover here.

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Now it's not a big hover.

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It's just a small hover.

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Tops of the shoulder
drawing away from the ears,

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gaze straight down,

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navel draws up
towards the spine.

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Now breathe here,

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welcome that heat,
that energy,

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that prana
flowing through the body,

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that shaky-shake.

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Hold on to your integrity
and remember the neck is an

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extension of the
spine so keep the gaze down,

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crown reaching forward.

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One more breath in here.
Hang in there.

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And then exhale, gently,
with ease, slowly lower down,

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kiss the two big toes together.

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Bring the knees as wide as
the mat and we send it on back,

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Extended Child's Pose.

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Here we can open the
palms if that feels good.

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We can wiggle the fingertips
if that feels great and

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let the forehead rest on
the mat for three breaths.

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Breathing into the lower back.

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Maybe breathing
into the belly here.

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Letting the heart
melt down on the exhale.

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Now on your next inhale,
rather than just shooting,

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you look up.

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Consider drawing
a line with your nose up

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towards the front of your mat.

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So we're beginning to move in
this kind of integrated way.

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So rather than just looking up,
crunching the back of the neck,

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I'm really melting it.
Finding what feels good.

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Sending some energy
back to my sit bones

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as I draw a line with
the nose and look forward.

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Spread the palms,
inhale, reach forward.

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And we come back
to all fours here.

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Walking the knees 
underneath the hips

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and wrists
underneath the shoulders.

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Inhale in, exhale, again,

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we press up and out
of our foundation.

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Find that hover here.

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Breathe nice,
long, smooth breaths.

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Tops of the shoulders
drawing away from the ears,

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gaze is straight down.

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Press into all
your knuckles here.

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Press into all ten fingerprints.

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See if you can grow
a little bit taller.

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And on an exhale,
with control, with ease,

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I slowly lower it down.

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This time, elbows come
where the palms were as

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I prep for Downward Facing Dog
with a little Puppy Posture,

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walking the knees back.

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Fingertips are gonna stay
in line with the elbows here.

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So they're gonna want to come
in towards the center or out.

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See if you can keep them
nice and in line with the elbows,

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just notice,
as I walk the knees back

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and melt my heart down.

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If the shoulders are tight,
we may only come this far.

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Breathing and in time,
melting it back,

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letting the pelvis tilt
up towards the sky

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and then softening 
that lower rib cage in.

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A couple of nice,
long, smooth deep breaths here.

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Awareness in all ten fingerprints,
nice and strong.

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Then inhale,
integrative movement.

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I draw a line with the nose,

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slowly look forward and
shift my weight so that my heart

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comes just in
front of my elbows here.

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Now, you might know
where I'm headed here.

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I'm going to curl my toes under,
keeping the elbows underneath

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the shoulders and the
wrists in line with the elbows.

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I'm gonna inhale in,
curl the toes under

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and exhale, 
extend through the heels.

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Now the crown of the head is
gonna want to collapse down.

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Keep that neck nice and long.

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Tops of the shoulders are

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actively drawing
away from the ears.

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I'm drawing my navel 
in towards my spine

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and my sit bones 
down towards my heels.

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Now press up and
out of your foundation.

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Take one more
deep breath in here.

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And then exhale,
with control,

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slowly rocking onto the knees
and coming back to all fours.

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Last time here is
we hover in Tabletop,

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spreading the palms wide.

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Inhale in, exhale,
we lift up nice and easy.

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So rather than pressing up,
think about levitating.

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Enjoy it, right?

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Pressing up out 
of your foundation

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and then letting it hover.

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Enjoy your focus
straight down here,

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nice, soft, Drishti
as we look straight down.

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Long, beautiful neck,
navel draws up.

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Really lengthening from

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crown of the head to
tip of the tailbone.

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This is hard work
so breathe, hang in there.

00:12:22.960 --> 00:12:27.350
Lots of integrity and on
an exhale, slowly lower down.

00:12:28.560 --> 00:12:32.400
Great. Curl the toes under,
reach the fingertips forward.

00:12:32.400 --> 00:12:33.760
You can always send it back to

00:12:33.760 --> 00:12:36.000
Extended Child's Pose
instead of Downward Dog,

00:12:36.000 --> 00:12:38.320
no problem,
or you can come to this

00:12:38.320 --> 00:12:41.440
Puppy Posture which
is pretty much the same

00:12:41.440 --> 00:12:43.200
benefits as Downward Dog,

00:12:43.200 --> 00:12:47.360
just a little more cooling
and less of an inversion.

00:12:47.360 --> 00:12:49.200
So I'm gonna go up
into Downward Facing Dog

00:12:49.200 --> 00:12:53.040
by curling my toes,
spreading my palms wide.

00:12:53.040 --> 00:12:56.060
And then today I'm gonna 
really tilt my pelvis up here

00:12:56.060 --> 00:12:58.160
and let that be 
what drives me up.

00:12:58.160 --> 00:13:01.520
So tailbone lifts up towards
the sky, hip points lift high.

00:13:01.520 --> 00:13:04.960
Notice I'm keeping my
knees bent here at first

00:13:04.960 --> 00:13:07.360
as I just check
in with the body.

00:13:07.360 --> 00:13:09.920
So you can stop looking at
the video for a second here

00:13:09.920 --> 00:13:12.800
and just pedal the feet
and find your dog today.

00:13:12.800 --> 00:13:15.520
Just notice the sensations here.

00:13:15.520 --> 00:13:18.880
You can close your eyes
and above all my friends,

00:13:18.880 --> 00:13:21.607
take a nice, sweet,
deep breath in.

00:13:22.560 --> 00:13:24.502
And exhale, let it out.

00:13:29.360 --> 00:13:32.160
So I'm not trying to create
the perfect Downward Dog shape.

00:13:32.160 --> 00:13:33.440
Even here I'm not trying to

00:13:33.440 --> 00:13:36.400
create the perfect
Downward Dog shape for you.

00:13:36.400 --> 00:13:38.080
I'm checking in with my Dog.

00:13:38.080 --> 00:13:41.160
Later on I can work on
action points of the pose

00:13:41.160 --> 00:13:44.000
but I'm pressing up 
and out of my foundation

00:13:44.000 --> 00:13:47.840
and just bringing a
little bit of life to the body.

00:13:48.640 --> 00:13:50.560
Okie dokie.
One more deep breath in here.

00:13:50.560 --> 00:13:52.027
Hang with me.

00:13:52.880 --> 00:13:56.560
And exhale we
slowly lower to our knees.

00:13:56.560 --> 00:13:58.880
Great come on to the fingertips.

00:13:58.880 --> 00:14:00.560
Come on to the tops of the feet.

00:14:00.560 --> 00:14:03.040
Walk your
fingertips all the way up.

00:14:03.040 --> 00:14:04.880
Palms come to the
tops of the thighs.

00:14:04.880 --> 00:14:06.640
Tailbone scoops under

00:14:06.640 --> 00:14:10.560
and lengthens down as
I come up here on my knees.

00:14:11.600 --> 00:14:13.200
Once again, just as I did before

00:14:13.200 --> 00:14:15.840
I'm gonna draw my
palms together at the heart.

00:14:15.840 --> 00:14:18.136
Inhale, lift sternum to thumbs.

00:14:19.360 --> 00:14:21.360
Exhale,
interlace the fingertips.

00:14:21.360 --> 00:14:25.360
Inhale, pressing into the tops
of the feet for stability here.

00:14:25.360 --> 00:14:26.880
Softening the lower rib cage in

00:14:26.880 --> 00:14:30.140
so I'm kind of
knitting those lower ribs in.

00:14:30.140 --> 00:14:33.520
So lots of integrity and
then tailbone's drawing down.

00:14:33.520 --> 00:14:36.560
I'm gonna interlace the
fingertips and inhale reach up.

00:14:37.920 --> 00:14:39.440
Full breath here stretching

00:14:39.440 --> 00:14:41.520
through the
side body lifting up.

00:14:41.520 --> 00:14:44.380
And then exhale, floating
the fingertips down and away.

00:14:44.380 --> 00:14:46.240
Ooh, opening the shoulders.

00:14:46.240 --> 00:14:47.040
Here we go again.

00:14:47.040 --> 00:14:51.680
Inhale, pressing
forward, up and back.

00:14:51.680 --> 00:14:54.740
Exhale, floating
the fingertips away.

00:14:56.000 --> 00:14:58.800
Inhale, maybe the neck starts
to get a little bit involved.

00:14:58.800 --> 00:15:02.080
Maybe the nose
traces the fingertips.

00:15:02.080 --> 00:15:03.461
Exhale.

00:15:06.160 --> 00:15:09.520
And this time we
inhale open the palms wide.

00:15:09.520 --> 00:15:11.520
Spread the fingertips.
Spiral the shoulders.

00:15:11.520 --> 00:15:12.640
So we're really getting this

00:15:12.640 --> 00:15:15.680
spiral effect here
as we open the heart.

00:15:15.680 --> 00:15:17.900
Inhale reach it up.
Smile.

00:15:17.900 --> 00:15:19.200
Palms come together,

00:15:19.200 --> 00:15:22.000
Jai, and we'll all
tuck our pelvis here,

00:15:22.000 --> 00:15:24.320
lengthening the tailbone down.

00:15:24.320 --> 00:15:28.000
And then exhale pranam, bowing.

00:15:28.000 --> 00:15:29.520
Bowing to that which is greater.

00:15:29.520 --> 00:15:31.359
Here we take a deep breath.

00:15:32.400 --> 00:15:34.880
And exhale, let it go.

00:15:34.880 --> 00:15:36.320
Draw a line with your nose.

00:15:36.320 --> 00:15:38.000
Inhale, look forward.

00:15:38.000 --> 00:15:39.520
Spread the palms.

00:15:39.520 --> 00:15:40.880
Shift your heart forward.

00:15:40.880 --> 00:15:43.600
Curl your toes under
and shimmy it on up again,

00:15:43.600 --> 00:15:45.249
Downward Facing Dog.

00:15:46.160 --> 00:15:49.440
Okay. So we're starting
to deepen the breath here.

00:15:49.440 --> 00:15:51.920
We're starting to
warm up the body.

00:15:51.920 --> 00:15:55.760
Create space from the
sit bones to the heels.

00:15:55.760 --> 00:15:58.564
I'm keeping an awareness 
in the space between my navel

00:15:58.564 --> 00:16:01.280
and my spine as 
I pedal the feet here.

00:16:01.280 --> 00:16:05.360
And I'm even softening
those lower rib cage,

00:16:05.360 --> 00:16:08.320
those lower rib cages,
the lower rib cage here.

00:16:08.320 --> 00:16:10.080
Knitting them together.

00:16:10.080 --> 00:16:13.440
I'm gonna slowly walk up towards
the front edge of my mat.

00:16:13.440 --> 00:16:16.400
Taking it nice and slow,
rolling through the foot.

00:16:16.400 --> 00:16:18.807
Have a little fun with it.
Why not?

00:16:19.760 --> 00:16:23.120
Really massaging
through the foot.

00:16:23.120 --> 00:16:25.840
Checking in with the sensations
on the soles of the feet.

00:16:25.840 --> 00:16:28.480
As I come up to the
front edge of the mat,

00:16:28.480 --> 00:16:31.760
feet either hip width apart 
or flush together.

00:16:31.760 --> 00:16:35.920
You decide but nice
conscious footing here.

00:16:35.920 --> 00:16:39.360
Now inhale, draw your
palms to the tops of the feet.

00:16:39.360 --> 00:16:41.840
Slide them all the
way up to the thighs.

00:16:41.840 --> 00:16:43.760
Past the shins,
past the knees,

00:16:43.760 --> 00:16:45.680
all the way up to
the tops of the thighs.

00:16:45.680 --> 00:16:48.240
We inhale, loop the shoulders,

00:16:48.240 --> 00:16:51.280
lift the heart, extend through 
the crown of the head.

00:16:51.280 --> 00:16:53.050
Sit bone to heel connection here

00:16:53.050 --> 00:16:56.320
as I just check out
where my weight is on my feet.

00:16:56.320 --> 00:16:58.480
So this is gonna be
different for everyone.

00:16:58.480 --> 00:17:00.356
Just check out where you are.

00:17:01.360 --> 00:17:03.490
Bring some integrity 
into the neck

00:17:03.490 --> 00:17:07.079
as we draw the
navel up and inhale in.

00:17:08.080 --> 00:17:11.120
On an exhale,
slide the palms past the knees,

00:17:11.120 --> 00:17:14.000
past the shins,
back to the tops of the feet.

00:17:14.000 --> 00:17:18.320
Inhale in again, sliding
the palms now to the shins.

00:17:18.320 --> 00:17:20.480
Same thing here,
we loop the shoulders.

00:17:20.480 --> 00:17:23.120
No locking in the knees here
so nice and soft in the knees as

00:17:23.120 --> 00:17:26.660
I spread awareness through
all four corners of the feet

00:17:26.660 --> 00:17:29.920
and lengthen the crown
of the head forward.

00:17:29.920 --> 00:17:33.040
Deep breath in here,
shoulders away from the ears.

00:17:33.040 --> 00:17:36.080
On the exhale,
slide it back down.

00:17:36.080 --> 00:17:39.200
Now bring your fingertips
to the outer edges of the feet.

00:17:39.200 --> 00:17:40.720
We inhale in.

00:17:40.720 --> 00:17:42.960
Knees can be soft and bent here.

00:17:42.960 --> 00:17:44.080
As we inhale in,

00:17:44.080 --> 00:17:46.800
we loop the
shoulders and slowly,

00:17:46.800 --> 00:17:49.840
without locking the knees,
look forward.

00:17:49.840 --> 00:17:52.000
So we have three
versions here of flat back.

00:17:52.000 --> 00:17:54.460
One, two, and three

00:17:54.460 --> 00:17:57.440
and you can mix and match 
them throughout this practice.

00:17:57.440 --> 00:18:00.240
On the exhale,
we soften and bow.

00:18:00.240 --> 00:18:02.880
And then everyone,
tuck your chin into your chest,

00:18:02.880 --> 00:18:04.240
bend your knees generously,

00:18:04.240 --> 00:18:06.880
drop your sit bones
and slowly roll it up.

00:18:08.000 --> 00:18:10.640
Take your time, stack the spine.

00:18:10.640 --> 00:18:13.760
You know what to do here,
curling that tailbone in,

00:18:13.760 --> 00:18:15.840
noticing the
sensations in the body

00:18:15.840 --> 00:18:19.045
as you rise
up to Mountain Pose.

00:18:20.160 --> 00:18:22.105
It's here where you 
can take a second

00:18:22.105 --> 00:18:24.080
to put your 
hair behind your ear.

00:18:24.080 --> 00:18:27.650
No, to either bring the
feet flush together

00:18:27.650 --> 00:18:31.840
or spread the toes and keep 'em
nice and hip width apart.

00:18:31.840 --> 00:18:34.640
Now Tadasana, we inhale,
lift the heart up,

00:18:34.640 --> 00:18:37.680
loop the shoulders,
tailbone lengthens down.

00:18:37.680 --> 00:18:38.880
I draw energy up through the

00:18:38.880 --> 00:18:40.400
arches of the feet
and here I go.

00:18:40.400 --> 00:18:44.800
Inhale, spiraling the shoulders,
I inhale, reach it up.

00:18:44.800 --> 00:18:47.760
Palms kiss together
here and then exhale.

00:18:47.760 --> 00:18:51.280
I'm gonna soften the knees
as I bend forward all the way,

00:18:51.280 --> 00:18:53.360
Uttanasana, Forward Fold.

00:18:53.360 --> 00:18:56.962
Now inhale, lift up to your flat
back position, your version.

00:18:58.080 --> 00:19:00.540
And then exhale, soften and bow.

00:19:01.360 --> 00:19:02.560
Back up the way we came.

00:19:02.560 --> 00:19:04.400
Open the palms,
spiral the shoulders,

00:19:04.400 --> 00:19:06.586
bend the knees.
Inhale, reach it up.

00:19:07.680 --> 00:19:11.440
Palms kiss together and we
exhale back down to the heart.

00:19:12.320 --> 00:19:13.920
Three more just like that,

00:19:13.920 --> 00:19:15.760
picking up a
little bit with speed.

00:19:15.760 --> 00:19:18.166
Inhale, moving
mindfully, reach it up.

00:19:19.120 --> 00:19:23.840
Exhale, diving forward,
no locking of the knees here.

00:19:23.840 --> 00:19:26.640
Inhale, lift to flat
back position, your version.

00:19:26.640 --> 00:19:28.640
Find your own expression here.

00:19:28.640 --> 00:19:31.840
Be with the breath as
you exhale, soften and bow.

00:19:31.840 --> 00:19:33.200
Inhale, open the palms,

00:19:33.200 --> 00:19:35.526
spiral the shoulders,
reach it up.

00:19:36.720 --> 00:19:38.960
And exhale back
down at the heart,

00:19:38.960 --> 00:19:40.880
tailbone down,
tucking the pelvis.

00:19:40.880 --> 00:19:43.680
So I'm going from here,
which is like I love you,

00:19:43.680 --> 00:19:45.040
a bushel and a peck,

00:19:45.040 --> 00:19:47.040
to really drawing my
center underneath me.

00:19:47.040 --> 00:19:49.440
So head over heart,
heart over pelvis.

00:19:49.440 --> 00:19:52.000
That's what I mean
by tucking the pelvis.

00:19:52.000 --> 00:19:53.360
Get that question a lot here.

00:19:53.360 --> 00:19:54.640
Okay, one more time.

00:19:54.640 --> 00:19:58.580
Inhale, open the palms,
spiral those shoulders open.

00:19:58.580 --> 00:20:02.080
Armpit chest lifts up
as palms come together

00:20:02.080 --> 00:20:05.520
and we soften the
knees to bow forward.

00:20:05.520 --> 00:20:07.680
Inhale, lift up
to flat back position,

00:20:07.680 --> 00:20:09.360
mix and match your version.

00:20:09.360 --> 00:20:11.920
Inhale, extend.

00:20:11.920 --> 00:20:14.385
And exhale, soften and bow.

00:20:15.440 --> 00:20:18.080
Inhale, spiraling the
shoulders, reach it up.

00:20:19.440 --> 00:20:22.427
And exhale back
down to the heart.

00:20:23.360 --> 00:20:25.680
Take a deep breath in.

00:20:25.680 --> 00:20:27.920
Exhale,
interlace the fingertips.

00:20:27.920 --> 00:20:29.040
Soften in the knees.

00:20:29.040 --> 00:20:30.720
Inhale, pressing the palms

00:20:30.720 --> 00:20:33.760
forward, up and back
just like before.

00:20:33.760 --> 00:20:36.430
And exhale,
releasing the fingertips

00:20:36.430 --> 00:20:38.240
and taking it all the way down.

00:20:38.240 --> 00:20:41.120
Notice how I'm keeping
the knees nice and bent here.

00:20:41.120 --> 00:20:44.080
Inhale, lifting and listening,
(chuckles)

00:20:44.080 --> 00:20:46.080
lifting up to a
flat back position.

00:20:46.080 --> 00:20:48.000
And exhale, soften and bow.

00:20:48.000 --> 00:20:52.080
Now this time step your right
leg back into a runner's lunge.

00:20:52.080 --> 00:20:54.960
Take a couple of breaths
here to just find your footing,

00:20:54.960 --> 00:20:56.320
walking those left toes and

00:20:56.320 --> 00:20:58.640
that left heel out so
we're not on a tight rope.

00:20:58.640 --> 00:20:59.680
Nice wide base here.

00:20:59.680 --> 00:21:01.360
I like to work
with a nice wide base

00:21:01.360 --> 00:21:04.240
as I press it to
my right big pinky toe.

00:21:04.240 --> 00:21:05.120
And to each his own,

00:21:05.120 --> 00:21:08.160
you might find that you need
to lower this right knee here.

00:21:08.160 --> 00:21:11.280
Take your left thumb,
peel that left hip crease back.

00:21:11.280 --> 00:21:12.560
And just check it out,
my friends.

00:21:12.560 --> 00:21:14.160
Make sure you're breathing.

00:21:14.160 --> 00:21:15.440
Don't worry
about doing it right.

00:21:15.440 --> 00:21:17.040
Just notice the
sensations in the body.

00:21:17.040 --> 00:21:18.989
Your body will
tell you what to do.

00:21:20.000 --> 00:21:21.920
So inhale, everyone.

00:21:21.920 --> 00:21:24.480
Loop your shoulders,
heart radiates forward.

00:21:24.480 --> 00:21:27.280
And on an exhale,
plant your palms.

00:21:27.280 --> 00:21:28.560
and think about drawing your

00:21:28.560 --> 00:21:31.280
left leg all the way up so
we're working the core here.

00:21:31.280 --> 00:21:34.160
So we're not just brushing
this leg back really heavy.

00:21:34.160 --> 00:21:35.680
We're pressing up and out of

00:21:35.680 --> 00:21:37.600
our foundation as we
make this transition.

00:21:37.600 --> 00:21:42.400
So I press up, lift that leg
and step it back, Down Dog.

00:21:42.400 --> 00:21:44.155
Pedal the feet.

00:21:45.040 --> 00:21:48.800
Breathe deep, softening
that lower rib cage again.

00:21:48.800 --> 00:21:50.400
Head and neck is nice and loose.

00:21:50.400 --> 00:21:51.760
So make sure you
wiggle your neck.

00:21:51.760 --> 00:21:53.507
Make sure you're not holding.

00:21:56.880 --> 00:21:58.640
Now from here,
I'm gonna inhale in.

00:21:58.640 --> 00:22:01.600
Exhale, come onto
my tippy tip toes.

00:22:01.600 --> 00:22:03.760
And then slowly
shifting forward,

00:22:03.760 --> 00:22:07.360
I'll lower my knees and come
back to that Tabletop Position.

00:22:07.360 --> 00:22:11.086
Drawing the navel up,
pressing up out of my palms.

00:22:12.240 --> 00:22:14.480
Inhale in here.

00:22:14.480 --> 00:22:16.645
And exhale out
through the mouth.

00:22:18.800 --> 00:22:20.160
Inhale in again.

00:22:20.160 --> 00:22:21.920
Slowly pressing
into my foundation,

00:22:21.920 --> 00:22:25.360
I'm gonna extend the right toes
out towards the back of my mat.

00:22:25.360 --> 00:22:27.440
Now you'll notice that the
weight is gonna want to shift

00:22:27.440 --> 00:22:29.680
over into the left
side of the body here,

00:22:29.680 --> 00:22:32.400
but I'm gonna try to
keep my shoulders square,

00:22:32.400 --> 00:22:33.680
my heart lifted,

00:22:33.680 --> 00:22:36.480
my navel drawing
up towards my spine.

00:22:36.480 --> 00:22:39.440
And then I'll slowly take
my right toes and turn them

00:22:39.440 --> 00:22:40.880
towards the
left side of the mat.

00:22:40.880 --> 00:22:43.200
So I'm dropping that
left hip bone down here

00:22:43.200 --> 00:22:44.800
as I do that action.

00:22:44.800 --> 00:22:46.640
And then I can release the
right toes back to the mat.

00:22:46.640 --> 00:22:48.240
So it doesn't
have to be so high.

00:22:48.240 --> 00:22:50.240
I want to keep my
hip bones level here.

00:22:50.240 --> 00:22:52.480
And remember,
we can always adjust our hands,

00:22:52.480 --> 00:22:54.320
adjust our feet.

00:22:54.320 --> 00:22:57.200
Empower yourselves to really
be the director here to notice

00:22:57.200 --> 00:23:00.640
the sensations
and make adjustments, explore,

00:23:00.640 --> 00:23:04.240
be expressive based
on those sensations.

00:23:04.240 --> 00:23:06.320
So when we're really
listening to the body,

00:23:06.320 --> 00:23:08.560
we're really doing it right.

00:23:08.560 --> 00:23:09.920
Inhale in.

00:23:09.920 --> 00:23:12.080
Exhale, draw everything
in towards center.

00:23:12.080 --> 00:23:14.000
Carve a line with
your right knee

00:23:14.000 --> 00:23:15.360
and draw your
nose to your knee.

00:23:15.360 --> 00:23:16.640
Press up.

00:23:16.640 --> 00:23:18.400
Navel draws up
towards the heavens,

00:23:18.400 --> 00:23:19.520
press into the palms.

00:23:19.520 --> 00:23:21.790
Two more of these.
Inhale, nice and slow.

00:23:22.720 --> 00:23:25.600
Notice my gaze is
straight down here.

00:23:25.600 --> 00:23:26.960
Dropping that hip bone,

00:23:26.960 --> 00:23:28.960
pressing up and
out of the palms.

00:23:28.960 --> 00:23:31.350
On an exhale, nose to knee.

00:23:33.360 --> 00:23:36.080
One more. Inhale, 
extend tops of the shoulders

00:23:36.080 --> 00:23:38.030
drawing away from the ears.

00:23:39.040 --> 00:23:43.301
And exhale, carving a line
with my knee, nose to knee.

00:23:44.080 --> 00:23:46.880
Great. Inhale, 
last time, extend out.

00:23:46.880 --> 00:23:49.280
This time, I'm gonna
press into my right palm,

00:23:49.280 --> 00:23:52.800
draw my navel up, and then
reach the left fingertips

00:23:52.800 --> 00:23:53.760
towards the front of the mat.

00:23:53.760 --> 00:23:56.640
So right toes back,
left fingertips forward.

00:23:56.640 --> 00:23:57.920
I'm pressing up and out of my

00:23:57.920 --> 00:23:59.680
foundation to keep
my shoulders level,

00:23:59.680 --> 00:24:01.200
my hip points level.

00:24:01.200 --> 00:24:02.320
Lots of hard work here.

00:24:02.320 --> 00:24:03.360
Inhale in.

00:24:03.360 --> 00:24:04.240
And then exhale,

00:24:04.240 --> 00:24:07.840
find the ease with control,
we'll release it back down.

00:24:07.840 --> 00:24:10.240
Great. Take a second if
you need to roll your wrists or

00:24:10.240 --> 00:24:12.960
take a breath or two in
Extended Child's Pose.

00:24:14.320 --> 00:24:16.000
And then we come
back to all fours.

00:24:16.000 --> 00:24:17.920
Spreading the palms,

00:24:17.920 --> 00:24:20.240
pressing up and out
of my foundation.

00:24:20.240 --> 00:24:21.920
Inhale, extend
the left toes out.

00:24:21.920 --> 00:24:24.000
So switching sides now.

00:24:24.000 --> 00:24:26.960
Really extending
through the toes here.

00:24:26.960 --> 00:24:28.000
I reach, reach, reach.

00:24:28.000 --> 00:24:29.760
Weight's gonna want to
come into the right side body.

00:24:29.760 --> 00:24:32.880
I'm gonna keep it nice and even,
or at least I'm going to

00:24:32.880 --> 00:24:35.760
set intentions to
keep it nice and even.

00:24:35.760 --> 00:24:38.560
Building that strength
in the body nice and slow.

00:24:38.560 --> 00:24:40.400
Navel draws up.

00:24:40.400 --> 00:24:42.000
I turn my left toes now towards

00:24:42.000 --> 00:24:44.240
the right side of the mat
or the right side of the room,

00:24:44.240 --> 00:24:47.360
really dropping this left hip,
excuse me,

00:24:47.360 --> 00:24:48.560
left toes towards the
right side of the room.

00:24:48.560 --> 00:24:51.680
Yeah, dropping this left
hip bone, pressing up and out of

00:24:51.680 --> 00:24:54.640
the palms, extend
through the crown of the head.

00:24:54.640 --> 00:24:56.320
The back of the neck
is nice and long here

00:24:56.320 --> 00:24:58.800
so there's no crunch, no drop.

00:24:58.800 --> 00:25:00.529
Beautiful straight line.

00:25:01.840 --> 00:25:03.040
Now inhale in.

00:25:03.040 --> 00:25:04.911
Exhale, nose to knee.

00:25:06.160 --> 00:25:07.840
Navel draws up.

00:25:07.840 --> 00:25:09.040
Lower belly.

00:25:09.040 --> 00:25:11.760
Inhale, extend nice and slow.

00:25:11.760 --> 00:25:14.400
Don't let all the weight
collapse into the right body,

00:25:14.400 --> 00:25:16.320
but keep it nice and center.

00:25:16.320 --> 00:25:18.971
Right side body.
Nose to knee. (chuckles)

00:25:20.240 --> 00:25:22.132
Inhale, extend.

00:25:24.240 --> 00:25:26.930
Exhale, nose to knee.

00:25:29.600 --> 00:25:31.120
Inhale, extend.

00:25:31.120 --> 00:25:32.960
Keep the left toes extending.

00:25:32.960 --> 00:25:34.640
Draw your navel up
towards your spine.

00:25:34.640 --> 00:25:37.200
Press up and out of
the left palm and inhale,

00:25:37.200 --> 00:25:39.440
right fingertips reach forward.

00:25:39.440 --> 00:25:41.200
So I'm reaching
with my right fingertips.

00:25:41.200 --> 00:25:43.040
I'm extending
through my left toes.

00:25:43.040 --> 00:25:45.760
Heart's lifting, I'm pressing
up and out of my foundation.

00:25:45.760 --> 00:25:46.800
I'm breathing deep.

00:25:46.800 --> 00:25:48.240
I might be
trembling a little bit here,

00:25:48.240 --> 00:25:51.040
but I'm smiling,
finding the ease.

00:25:51.040 --> 00:25:54.880
And on an exhale,
I slowly lower down.

00:25:54.880 --> 00:25:56.240
Again, take a second to roll

00:25:56.240 --> 00:25:57.992
through the
wrist if you need to.

00:25:58.880 --> 00:26:01.520
Breathe. We can always 
go to Extended Child's Pose.

00:26:01.520 --> 00:26:03.360
Otherwise, I'm gonna 
walk my fingertips forward,

00:26:03.360 --> 00:26:04.640
curl the toes under,

00:26:04.640 --> 00:26:07.600
and send it on back,
Downward Facing Dog.

00:26:07.600 --> 00:26:10.480
Pedaling the feet here for
a couple breaths and then

00:26:10.480 --> 00:26:12.560
arriving in a little
bit of stillness here,

00:26:12.560 --> 00:26:15.120
letting the
breath do the movement.

00:26:15.120 --> 00:26:16.960
Couple of action points here.

00:26:17.920 --> 00:26:20.880
Spreading awareness
through all of my palm,

00:26:20.880 --> 00:26:23.440
all of the knuckles,
all ten fingerprints.

00:26:23.440 --> 00:26:25.600
Really pressing up
and out of the palms,

00:26:25.600 --> 00:26:28.880
finding this external
rotation in the shoulders and

00:26:28.880 --> 00:26:32.000
then this internal rotation
in the tops of the thighs.

00:26:32.000 --> 00:26:34.160
Inhale, drop your left heel.

00:26:34.160 --> 00:26:37.440
Slide the sole of the right
leg up towards the heavens.

00:26:37.440 --> 00:26:39.760
Now same thing we
did in all fours here.

00:26:39.760 --> 00:26:42.480
I'm not gonna let my weight
come into the left side body,

00:26:42.480 --> 00:26:45.840
but I'm gonna try to keep
my shoulders square here.

00:26:45.840 --> 00:26:47.840
Maybe turn the right toes
towards the left side

00:26:47.840 --> 00:26:50.960
of the mat to feel
that right hip point

00:26:50.960 --> 00:26:53.520
or right hip bone dropping.

00:26:53.520 --> 00:26:55.680
Then everyone inhale,
lift your right foot

00:26:55.680 --> 00:26:58.320
a little bit higher
as you drop your left heel.

00:26:58.320 --> 00:27:00.000
Take a deep breath in.

00:27:00.000 --> 00:27:03.458
And exhale, bending all the
way up into our runner's lunge.

00:27:04.560 --> 00:27:06.720
Great. Slowly lower
that left knee down.

00:27:06.720 --> 00:27:08.668
Come on to the
top of the left foot.

00:27:09.840 --> 00:27:13.040
I interlace my fingertips,
bring them to the top of the

00:27:13.040 --> 00:27:15.600
right thigh and
press my heart up,

00:27:15.600 --> 00:27:17.600
really paying
attention to my footing here.

00:27:17.600 --> 00:27:20.080
So maybe coming to that nice

00:27:20.080 --> 00:27:22.400
wide base if that
feels more stable,

00:27:22.400 --> 00:27:24.800
but then also integrating from

00:27:24.800 --> 00:27:26.320
the tail to the
crown of the head,

00:27:26.320 --> 00:27:28.134
drawing that tailbone down.

00:27:29.280 --> 00:27:31.440
If you need to pad
the knee here, you can.

00:27:31.440 --> 00:27:34.640
You can also double up
on the mat here like so,

00:27:34.640 --> 00:27:38.036
revealing the bottom
of your mat to the world.

00:27:39.920 --> 00:27:41.120
Okay. So I'm here.

00:27:41.120 --> 00:27:42.800
I'm not sinking in just yet.

00:27:42.800 --> 00:27:43.920
I'm nice and stacked.

00:27:43.920 --> 00:27:47.200
So I'm, again,
softening the lower rib cage,

00:27:47.200 --> 00:27:49.200
I'm lifting up through
the crown of the head.

00:27:49.200 --> 00:27:50.960
Inhale, palms come together.

00:27:50.960 --> 00:27:53.280
My legs are working
super hard here, by the way.

00:27:53.280 --> 00:27:55.760
I'm squeezing my inner
thighs in towards the center,

00:27:55.760 --> 00:27:56.800
and it's almost as if

00:27:56.800 --> 00:27:59.280
I'm trying to press up
and out of that back leg.

00:27:59.280 --> 00:28:01.920
So I'm not soft and
I'm not sinking in.

00:28:01.920 --> 00:28:04.285
I'm lifting up.
Legs are nice and strong.

00:28:05.040 --> 00:28:07.280
Palms back
together at the heart.

00:28:07.280 --> 00:28:09.200
Take a deep breath in.

00:28:09.200 --> 00:28:11.360
Exhale, interlace.

00:28:11.360 --> 00:28:14.240
Inhale, now, sinking
forward with integrity.

00:28:14.240 --> 00:28:18.320
Mindful as I inhale,
reach forward, up and back,

00:28:18.320 --> 00:28:19.840
Crescent Moon.

00:28:19.840 --> 00:28:21.520
On the exhale,
bend the elbows,

00:28:21.520 --> 00:28:24.720
release the fingertips,
open the shoulders wide.

00:28:24.720 --> 00:28:27.040
Palms back
together at the heart.

00:28:27.040 --> 00:28:29.280
Inhale, lift the
sternum to the thumbs.

00:28:29.280 --> 00:28:30.880
Exhale, interlace.

00:28:30.880 --> 00:28:34.280
Inhale in again as we reach
the palms forward,

00:28:35.426 --> 00:28:37.680
up and back.

00:28:37.680 --> 00:28:39.760
Breathing into
that left hip crease.

00:28:39.760 --> 00:28:42.640
Bend the elbows.
Open the shoulders.

00:28:42.640 --> 00:28:44.080
Just moving with
your breath here.

00:28:44.080 --> 00:28:45.773
One more.
Inhale.

00:28:52.080 --> 00:28:54.960
Beautiful. Belly comes 
to the top of the thigh.

00:28:54.960 --> 00:28:56.400
Palms come to the mat,

00:28:56.400 --> 00:28:58.800
and I curl the back
toes under and step it back,

00:28:58.800 --> 00:29:00.589
Downward Facing Dog.

00:29:02.400 --> 00:29:04.560
Pedaling the feet
for a couple of breaths.

00:29:04.560 --> 00:29:07.531
Then once again,
finding that stillness.

00:29:11.200 --> 00:29:14.560
Knees can stay bent here
as generously as you need.

00:29:15.680 --> 00:29:17.052
Breathe.

00:29:19.440 --> 00:29:20.640
Now drop the right heel.

00:29:20.640 --> 00:29:23.730
Inhale, slide the
sole of the left leg up,

00:29:23.730 --> 00:29:24.640
sole of the left foot.

00:29:24.640 --> 00:29:27.000
So I'm not just
hoisting my left leg up.

00:29:27.000 --> 00:29:28.760
(groans) Okay?

00:29:29.520 --> 00:29:30.800
I'm using that
integrative movement.

00:29:30.800 --> 00:29:32.640
So it's not what we're doing,
but how we're doing it.

00:29:32.640 --> 00:29:36.960
The quality of movement
here as I slide and extend,

00:29:36.960 --> 00:29:39.840
integrating every muscle fiber.

00:29:41.600 --> 00:29:43.120
Right heel continues to drop.

00:29:43.120 --> 00:29:45.920
Turn your left toes towards
the right side of the mat,

00:29:45.920 --> 00:29:48.400
dropping that left hip bone.

00:29:48.400 --> 00:29:49.920
Pressing up and
out of the palms.

00:29:49.920 --> 00:29:51.680
Breathe here, everyone.

00:29:51.680 --> 00:29:54.160
So even if the leg only
goes this high or this high,

00:29:54.160 --> 00:29:56.160
that's great.
But we're not wanting to come

00:29:56.160 --> 00:29:57.920
all the way into
that right shoulder here,

00:29:57.920 --> 00:30:00.320
but keep the
shoulders nice and square.

00:30:00.320 --> 00:30:01.760
Now on your next inhale,
everyone,

00:30:01.760 --> 00:30:03.280
lift your left leg
a little bit higher,

00:30:03.280 --> 00:30:04.960
wherever it's at.

00:30:04.960 --> 00:30:06.720
And then take it on through,

00:30:06.720 --> 00:30:09.200
carving a line
with the knee up.

00:30:09.200 --> 00:30:12.320
And we come to the other side,
dropping the right knee down,

00:30:12.320 --> 00:30:15.520
coming onto the top
of that right foot.

00:30:15.520 --> 00:30:18.000
There's no rush in transition,
so take your time here.

00:30:18.000 --> 00:30:19.600
Interlace the fingertips,

00:30:19.600 --> 00:30:21.120
squeeze those
inner thighs together.

00:30:21.120 --> 00:30:23.760
Find that Mula Bandha,
that lift from the pelvic floor.

00:30:23.760 --> 00:30:26.160
More on that later.
There's another video on that.

00:30:26.160 --> 00:30:28.400
As we inhale,
loop the shoulders

00:30:28.400 --> 00:30:30.512
and come to find our footing.

00:30:32.000 --> 00:30:34.000
Squeeze the
inner thighs together.

00:30:34.000 --> 00:30:36.079
Palms come
together at the heart.

00:30:37.040 --> 00:30:38.960
Head over heart,
heart over pelvis.

00:30:38.960 --> 00:30:40.880
Pelvis is gonna
want to tuck out here,

00:30:40.880 --> 00:30:43.867
but I'm gonna draw it in.

00:30:43.867 --> 00:30:45.855
Lighting that fire in my belly.

00:30:47.200 --> 00:30:48.460
Inhale.

00:30:49.360 --> 00:30:50.999
And exhale, interlace.

00:30:51.840 --> 00:30:53.360
Here we go.
Inhale.

00:30:53.360 --> 00:30:56.000
Gently, mindfully, with an
attention on that back foot.

00:30:56.000 --> 00:30:57.840
So don't forget
about your foundation.

00:30:57.840 --> 00:31:01.510
As I inhale,
press it forward,

00:31:01.510 --> 00:31:04.800
up and back.

00:31:04.800 --> 00:31:06.880
On an exhale,
notice the sensations in

00:31:06.880 --> 00:31:10.240
the right of that hip crease,
that right hip crease,

00:31:10.240 --> 00:31:13.600
as I bend the
elbows and float it back.

00:31:13.600 --> 00:31:16.480
Sorry, it's hard to talk
and feel the sensations here.

00:31:16.480 --> 00:31:18.320
I'm normally walking around
the room while I do this,

00:31:18.320 --> 00:31:20.480
so sinking into
that front knee.

00:31:20.480 --> 00:31:22.790
Make sure it doesn't go 
past that front ankle as

00:31:22.790 --> 00:31:26.880
I reach forward, up and back,

00:31:26.880 --> 00:31:28.160
opening the heart.

00:31:28.160 --> 00:31:30.661
Navel draws in as I exhale.

00:31:32.320 --> 00:31:33.280
And one more.

00:31:33.280 --> 00:31:35.491
Follow your breath.
Inhale.

00:31:43.280 --> 00:31:46.320
Belly comes to the top
of the thigh for stability.

00:31:46.320 --> 00:31:49.280
I plant my palms,
curl my back toes under.

00:31:49.280 --> 00:31:52.480
And this time,
I'm gonna lift that back knee

00:31:52.480 --> 00:31:56.640
and rock the back foot up
to meet the front, Forward Fold.

00:31:56.640 --> 00:31:57.840
Now, often people ask me,

00:31:57.840 --> 00:32:00.960
"I know I can't do it
in one step." Who cares?

00:32:00.960 --> 00:32:03.120
Take 10 billion steps.

00:32:03.120 --> 00:32:04.400
Enjoy the journey as we come

00:32:04.400 --> 00:32:07.920
all the way back up
to Forward Fold, Uttanasan.

00:32:07.920 --> 00:32:10.240
In time, we'll build those
intercostal muscles and

00:32:10.240 --> 00:32:12.000
we'll have the strength,
most likely,

00:32:12.000 --> 00:32:13.360
to step that leg up.

00:32:13.360 --> 00:32:15.600
But it takes time.

00:32:15.600 --> 00:32:16.640
Let it all hang.

00:32:16.640 --> 00:32:18.320
Take a deep breath in,
Uttanasan.

00:32:18.320 --> 00:32:19.760
As we exhale, grab the elbows.

00:32:19.760 --> 00:32:22.267
If that feels good,
rock a little side to side.

00:32:23.280 --> 00:32:25.120
Then releasing the hands,
inhale,

00:32:25.120 --> 00:32:28.320
lift up to flat back position,
your version.

00:32:28.320 --> 00:32:30.480
And exhale, soften and bow.

00:32:30.480 --> 00:32:32.240
Spiral the shoulders,
open your palms,

00:32:32.240 --> 00:32:34.000
bend your knees,
and reach it up.

00:32:34.000 --> 00:32:37.440
Inhale, full breath,
full body experience.

00:32:37.440 --> 00:32:41.920
And exhale, back
down at the heart.

00:32:41.920 --> 00:32:44.301
Jumping right in for more.
Inhale, reach it up.

00:32:45.360 --> 00:32:47.360
Enjoy this next
move as we exhale,

00:32:47.360 --> 00:32:49.907
soften the knees
and bow forward.

00:32:51.360 --> 00:32:52.960
Breathe, inhale, lift up,

00:32:52.960 --> 00:32:55.440
flat back position,
your version.

00:32:55.440 --> 00:32:58.320
And exhale, soften and bow.

00:32:58.320 --> 00:33:01.360
Inhale, stepping the
right leg back, runner's lunge.

00:33:01.360 --> 00:33:03.200
This time, you can 
lower that back knee

00:33:03.200 --> 00:33:06.240
or keep it lifted as 
we spiral the shoulders.

00:33:06.240 --> 00:33:10.000
And inhale,
reach it up to high lunge.

00:33:10.000 --> 00:33:13.760
Exhale, drawing the shoulder
blades in together and down.

00:33:13.760 --> 00:33:15.520
Peeling that
left hip crease back,

00:33:15.520 --> 00:33:16.400
finding your footing,

00:33:16.400 --> 00:33:19.120
so drawing energy
up from the earth.

00:33:20.320 --> 00:33:22.240
Inhale in here, exhale,

00:33:22.240 --> 00:33:26.160
float the fingertips down
and around to come together,

00:33:26.160 --> 00:33:27.600
palms back at the heart.

00:33:27.600 --> 00:33:29.520
Okay, inhale.

00:33:29.520 --> 00:33:30.960
Squeezing the
inner thighs together,

00:33:30.960 --> 00:33:33.040
we interlace here.

00:33:34.050 --> 00:33:35.680
And reaching forward.

00:33:35.680 --> 00:33:40.240
Inhale, palms reach
forward, up and back.

00:33:40.240 --> 00:33:42.320
On an exhale, you can stay
here for a couple of breaths,

00:33:42.320 --> 00:33:44.720
but on an exhale,
we release.

00:33:44.720 --> 00:33:46.080
Same as before.

00:33:46.080 --> 00:33:48.680
Pressing into that
back pinky toe, inhale.

00:33:49.840 --> 00:33:53.339
Forward, up and back, exhale.

00:33:55.360 --> 00:33:57.900
Last time, inhale, interlace.

00:34:02.400 --> 00:34:05.360
To come out, belly comes to
the top of the thigh, step one.

00:34:05.360 --> 00:34:07.040
Step two, palms to the mat,

00:34:07.040 --> 00:34:08.960
step it back,
Downward Facing Dog.

00:34:08.960 --> 00:34:12.804
Lifting that back leg up,
and we breathe.

00:34:15.520 --> 00:34:17.520
This time,
we can lower to the knees

00:34:17.520 --> 00:34:19.402
or we're gonna imagine

00:34:19.402 --> 00:34:21.280
a nice hurdle here in
the center of our mat.

00:34:21.280 --> 00:34:23.520
We've done this in a
couple of other videos,

00:34:23.520 --> 00:34:24.480
and I'm really digging on the

00:34:24.480 --> 00:34:26.480
hurdle here in
my public classes.

00:34:26.480 --> 00:34:28.240
So imagine
there's a hurdle here.

00:34:28.240 --> 00:34:30.080
I'm gonna draw
the navel up and over,

00:34:30.080 --> 00:34:31.280
so I'm going over that hurdle

00:34:31.280 --> 00:34:33.840
so rather than just
sliding into Plank,

00:34:33.840 --> 00:34:35.920
I'm going up and over,

00:34:35.920 --> 00:34:38.160
so pressing up
and out of the earth.

00:34:38.160 --> 00:34:40.720
You can come to Plank here or
lower the knees for Half Plank,

00:34:40.720 --> 00:34:41.600
no problem.

00:34:41.600 --> 00:34:43.600
If you do lower the knees,

00:34:43.600 --> 00:34:46.720
make sure that you still create
this nice long line from the

00:34:46.720 --> 00:34:48.960
crown of the head to the
tip of the tailbone here.

00:34:48.960 --> 00:34:51.120
So we're not
letting the pelvis poke out,

00:34:51.120 --> 00:34:52.640
but we're tucking it in.

00:34:52.640 --> 00:34:56.314
Tailbone lengthening down
towards the backs of the knees.

00:34:57.360 --> 00:34:59.760
Great, everyone.
Inhale in here.

00:34:59.760 --> 00:35:03.280
Exhale, slowly go up and
over back that hurdle,

00:35:03.280 --> 00:35:05.520
Downward Facing Dog.

00:35:05.520 --> 00:35:08.019
Two more like that, up and over.

00:35:11.360 --> 00:35:12.619
And back.

00:35:14.480 --> 00:35:16.720
Last one, up and over.

00:35:16.720 --> 00:35:20.368
Navel draws up.
Plank Pose.

00:35:21.600 --> 00:35:22.720
And back.

00:35:22.720 --> 00:35:26.090
Up and over,
dropping through the heels.

00:35:27.440 --> 00:35:30.751
Lots of space between
the ears and shoulders here.

00:35:34.480 --> 00:35:36.960
And then we inhale,
lift the right toes,

00:35:36.960 --> 00:35:40.213
step the right leg up,
runner's lunge.

00:35:41.760 --> 00:35:44.000
Now we can lower the
knee here if we need to,

00:35:44.000 --> 00:35:45.680
otherwise we're
gonna keep it lifted,

00:35:45.680 --> 00:35:48.880
keeping a nice awareness
in that left pinky toe here.

00:35:48.880 --> 00:35:52.240
Finding my footing,
knees stacked above the ankle,

00:35:52.240 --> 00:35:54.320
and inhale,
opening the hands,

00:35:54.320 --> 00:35:58.080
I reach it up as I press into
my front foot, high lunge.

00:35:59.600 --> 00:36:01.520
Right hip crease
is peeling back,

00:36:01.520 --> 00:36:04.000
breathing into the
front of that left hip crease.

00:36:04.000 --> 00:36:05.840
Float your
fingertips down and away,

00:36:05.840 --> 00:36:08.800
palms come
together at the heart.

00:36:08.800 --> 00:36:11.200
Inhale, lift your
sternum to your thumbs.

00:36:11.200 --> 00:36:13.280
Exhale, interlace.

00:36:13.280 --> 00:36:14.480
Here we go again.

00:36:14.480 --> 00:36:16.800
Find your expression,
move with your breath.

00:36:16.800 --> 00:36:19.840
Inhale,
pressing the palms forward,

00:36:19.840 --> 00:36:21.840
lengthening through
the crown of the head,

00:36:21.840 --> 00:36:24.560
up, drawing a line,
and back.

00:36:24.560 --> 00:36:28.082
Exhale, bending, softening
through the elbows, we release.

00:36:29.600 --> 00:36:30.675
Inhale.

00:36:32.160 --> 00:36:35.440
Reach forward, up and back,

00:36:35.440 --> 00:36:38.320
squeezing the inner thighs
together for stability.

00:36:38.320 --> 00:36:40.400
On the exhale,
soften and release.

00:36:41.360 --> 00:36:43.158
One more, inhale.

00:36:44.160 --> 00:36:45.360
Strong lower body.

00:36:45.360 --> 00:36:47.180
Navel draws in.

00:36:48.080 --> 00:36:51.280
Exhale, lower belly in, 
elbows down.

00:36:52.480 --> 00:36:55.360
To come out, belly to the
top of the thigh, step one.

00:36:55.360 --> 00:36:57.200
Step two, palms to the mat.

00:36:57.200 --> 00:36:59.211
I'm gonna step it back to Plank.

00:37:00.640 --> 00:37:02.400
I can go to Half Plank here.

00:37:02.400 --> 00:37:05.280
I'm gonna show Half Plank here,
crossing the ankles.

00:37:05.280 --> 00:37:06.400
I'm going to tuck my pelvis,

00:37:06.400 --> 00:37:08.480
lengthen down
through the tailbone.

00:37:08.480 --> 00:37:09.520
Straighten my arms,

00:37:09.520 --> 00:37:11.600
press up and out
of my foundation.

00:37:11.600 --> 00:37:14.080
Now I can do this
here in Plank as well.

00:37:14.080 --> 00:37:15.360
Chaturanga practice.

00:37:15.360 --> 00:37:18.000
So a lot of people are
intimidated by Chaturanga.

00:37:18.000 --> 00:37:19.200
Think about this as practice.

00:37:19.200 --> 00:37:22.800
As I inhale in, exhale,
bend the elbows just halfway,

00:37:22.800 --> 00:37:24.880
whatever your halfway is today.

00:37:24.880 --> 00:37:27.040
Now pressing back up,
we're gonna do three of these.

00:37:27.040 --> 00:37:30.160
We got this.
Inhale, don't let the neck go.

00:37:30.160 --> 00:37:34.080
Keep drawing the tailbone down
towards the backs of the knees.

00:37:34.080 --> 00:37:36.240
On an exhale, bend your elbows.

00:37:36.240 --> 00:37:37.360
Notice how I'm not bending them

00:37:37.360 --> 00:37:40.480
left to right but keeping them
nice and close to the side body.

00:37:40.480 --> 00:37:41.440
Press it up.

00:37:41.440 --> 00:37:44.960
Even if you only bend half an
inch here, that's gravy, baby.

00:37:44.960 --> 00:37:46.240
It's got to
start somewhere, right?

00:37:46.240 --> 00:37:49.120
Transformation is hard,
but that's what we're here for.

00:37:49.120 --> 00:37:52.581
Inhale in,
marrying it with the ease.

00:37:55.200 --> 00:37:57.440
Nice and long in the neck.

00:37:57.440 --> 00:37:58.320
Now this time,

00:37:58.320 --> 00:38:01.520
either with the knees on
the floor or lifted in Plank,

00:38:01.520 --> 00:38:02.930
I'm gonna lower all the way down

00:38:02.930 --> 00:38:05.920
nice and slow or lower
down until you collapse down,

00:38:05.920 --> 00:38:09.440
my friends,
and come onto the belly.

00:38:09.440 --> 00:38:10.480
Go ahead and take a couple

00:38:10.480 --> 00:38:12.800
seconds here to rock
a little side to side.

00:38:13.760 --> 00:38:14.966
Smile.

00:38:16.000 --> 00:38:18.560
Take a deep breath in.

00:38:18.560 --> 00:38:19.520
Then exhale.

00:38:19.520 --> 00:38:21.840
Bring the tops of
the feet to the mat.

00:38:21.840 --> 00:38:24.800
Heels are in line
with the hip points here.

00:38:24.800 --> 00:38:28.240
Drawing the tail down,
pelvic bone or pubic bone

00:38:28.240 --> 00:38:29.040
press into the earth.

00:38:29.040 --> 00:38:31.680
I'm gonna inhale,
drawing the elbows,

00:38:31.680 --> 00:38:33.600
excuse me,
underneath the shoulders,

00:38:33.600 --> 00:38:35.200
spreading the
palms nice and wide,

00:38:35.200 --> 00:38:37.280
elbows underneath the shoulders.

00:38:37.280 --> 00:38:38.960
Again, pressing
into my foundation

00:38:38.960 --> 00:38:40.800
by pressing into the pubic bone,

00:38:40.800 --> 00:38:42.720
pressing into the
tops of the feet,

00:38:42.720 --> 00:38:44.480
and then growing
tall from there and

00:38:44.480 --> 00:38:47.360
then finding that extension
through the crown of the head.

00:38:48.640 --> 00:38:50.720
So I'm not
crunching in the neck here.

00:38:50.720 --> 00:38:51.760
I'm really allowing the

00:38:51.760 --> 00:38:54.720
shoulder blades to draw
in and together and down.

00:38:54.720 --> 00:38:55.760
Spread the palms,

00:38:55.760 --> 00:38:59.040
and then my elbows kind of have
this active sensation there,

00:38:59.040 --> 00:39:00.800
even drawing away
from each other

00:39:00.800 --> 00:39:03.031
as if I were trying
to tear the mat in half.

00:39:03.031 --> 00:39:04.640
Strong foundation.

00:39:04.640 --> 00:39:06.080
As from there, I grow tall,

00:39:06.080 --> 00:39:08.320
extending through
the crown of the head.

00:39:08.320 --> 00:39:10.949
Now soften the
lower ribcage in again.

00:39:12.240 --> 00:39:16.000
Breathing into
the abdominal wall.

00:39:16.000 --> 00:39:17.840
Feeling the
sensations in the body,

00:39:17.840 --> 00:39:19.360
not giving up
with the integrity,

00:39:19.360 --> 00:39:21.760
so really pressing
into the foundation.

00:39:21.760 --> 00:39:23.920
No collapsing
into the bones here.

00:39:25.120 --> 00:39:27.520
Now maintain
that as we inhale in.

00:39:27.520 --> 00:39:29.600
Again, pressing
through the foundation.

00:39:29.600 --> 00:39:33.040
Exhale, draw a line with your
nose past your right shoulder.

00:39:33.040 --> 00:39:36.160
Shoulder blades in
and together and down.

00:39:36.160 --> 00:39:38.640
I find that extension in the
crown of the head here really

00:39:38.640 --> 00:39:40.640
breathing into the
left side of the neck.

00:39:40.640 --> 00:39:43.600
Then exhale,
come back to center.

00:39:43.600 --> 00:39:45.200
And same thing
on the other side,

00:39:45.200 --> 00:39:47.600
taking it to the other side.

00:39:47.600 --> 00:39:49.840
Drawing a line with the
nose past the left shoulders.

00:39:49.840 --> 00:39:52.400
I breathe into the
right side of the neck,

00:39:52.400 --> 00:39:53.680
but also press up and out of

00:39:53.680 --> 00:39:56.390
my foundation and
extend through the crown.

00:39:58.080 --> 00:40:00.720
Lots of sensations
here as I inhale in.

00:40:00.720 --> 00:40:02.720
Exhale, back to center.

00:40:02.720 --> 00:40:04.560
Slowly drop your
chin to your chest.

00:40:05.760 --> 00:40:06.800
Release.

00:40:06.800 --> 00:40:08.720
Palms go to where
the elbows were here.

00:40:08.720 --> 00:40:10.480
We curl the toes under.

00:40:10.480 --> 00:40:13.680
And first we press it
to the top of the pushup.

00:40:13.680 --> 00:40:15.440
Inhale.

00:40:15.440 --> 00:40:18.560
Exhale, back,
Downward Facing Dog.

00:40:18.560 --> 00:40:20.160
Pedal the feet.

00:40:20.160 --> 00:40:24.400
Now you can experiment with how
long or short your dog is here.

00:40:24.400 --> 00:40:25.920
I'm gonna inhale in.

00:40:25.920 --> 00:40:27.520
Walk my toes up
just a little bit.

00:40:27.520 --> 00:40:28.640
Bend my knees generously.

00:40:28.640 --> 00:40:30.720
Belly comes to the
tops of the thighs.

00:40:30.720 --> 00:40:31.840
Now remember that hurdle,

00:40:31.840 --> 00:40:34.560
that up and over action as

00:40:34.560 --> 00:40:37.120
I bend the knees
generously and just play around.

00:40:37.120 --> 00:40:39.200
Open yourself up
to a new experience.

00:40:39.200 --> 00:40:41.760
Bend the knees
and then inhale in.

00:40:42.560 --> 00:40:44.320
And exhale.

00:40:44.320 --> 00:40:46.160
Hop towards the
front of your mat.

00:40:46.160 --> 00:40:46.880
If you don't make it,

00:40:46.880 --> 00:40:48.880
walk up towards the 
front edge of the mat

00:40:48.880 --> 00:40:50.960
and let it hang over, Uttanasan.

00:40:50.960 --> 00:40:53.520
Grab the elbows,
rock a little side to side.

00:40:53.520 --> 00:40:55.360
Breathe in and out.

00:40:56.560 --> 00:40:57.440
Release the hands.

00:40:57.440 --> 00:41:00.903
Inhale, lift up to 
flat back position, your version.

00:41:01.840 --> 00:41:03.600
Remember we can
mix and match here.

00:41:03.600 --> 00:41:06.264
And on an exhale,
soften and bow.

00:41:07.360 --> 00:41:08.400
Bend the knees.

00:41:08.400 --> 00:41:10.160
Spiral the shoulders,
open the palms.

00:41:10.160 --> 00:41:11.926
Inhale, reach it up.

00:41:14.240 --> 00:41:15.920
And exhale back
down at the heart.

00:41:17.962 --> 00:41:20.000
- [Chris] Can I get that inhale
reaching up one more time?

00:41:20.000 --> 00:41:21.120
- Yeah.

00:41:23.440 --> 00:41:24.720
Soften in the knees.

00:41:24.720 --> 00:41:25.600
Open the palms.

00:41:25.600 --> 00:41:27.600
Spiral the shoulders and inhale.

00:41:27.600 --> 00:41:28.880
Reach it up.

00:41:28.880 --> 00:41:30.804
Nice, full, deep breath.

00:41:31.920 --> 00:41:34.400
Palms kiss together
over the head

00:41:34.400 --> 00:41:38.078
and I exhale
back down at the heart.

00:41:39.520 --> 00:41:40.480
Jumping right in.

00:41:40.480 --> 00:41:41.721
Inhale, reach it up.

00:41:42.560 --> 00:41:44.000
Last time.

00:41:44.000 --> 00:41:46.480
Exhale, soft in the
knees as I dive forward.

00:41:46.480 --> 00:41:48.150
Enjoy this move.

00:41:49.840 --> 00:41:52.000
Inhale, 
lift to flat back, your version.

00:41:52.000 --> 00:41:53.600
Long, beautiful neck.

00:41:53.600 --> 00:41:55.755
Exhale, soften and bow.

00:41:56.800 --> 00:41:58.960
Heel-toe, heel-toe
the feet together.

00:41:58.960 --> 00:42:03.120
Plant the palms by bending your
knees and hop it back to Plank.

00:42:03.120 --> 00:42:04.595
Surprise yourself.

00:42:05.760 --> 00:42:08.800
Great. Stretch out through
the backs of the legs.

00:42:08.800 --> 00:42:10.320
Remember that sit bone
to heel connection

00:42:10.320 --> 00:42:12.160
as I press up
and out of the palms.

00:42:12.160 --> 00:42:13.120
Inhale in.

00:42:13.120 --> 00:42:14.720
Keep extending
through the left heel.

00:42:14.720 --> 00:42:16.000
Lift your right leg up.

00:42:16.000 --> 00:42:18.320
Doesn't have to be a big lift,
just a little lift.

00:42:18.320 --> 00:42:20.800
Now for five nice,
long, deep breaths,

00:42:20.800 --> 00:42:23.120
I'm gonna move this leg.

00:42:23.120 --> 00:42:24.480
Remember finding the ease.

00:42:24.480 --> 00:42:26.000
Remember hovering in that

00:42:26.000 --> 00:42:28.640
Tabletop Position where
I press up and out of the palms.

00:42:29.840 --> 00:42:31.440
Two more breaths here.

00:42:31.440 --> 00:42:32.320
You can do it.

00:42:32.320 --> 00:42:34.560
Navel towards the spine.

00:42:34.560 --> 00:42:36.800
Find the grace.
Find the ease.

00:42:36.800 --> 00:42:38.160
Exhale, release.

00:42:38.160 --> 00:42:39.600
Knees come to the mat.

00:42:39.600 --> 00:42:41.040
Come on to the tops of the feet.

00:42:41.040 --> 00:42:44.560
Fingertips walk back up
to the tops of the thighs.

00:42:45.520 --> 00:42:46.400
And we inhale.

00:42:46.400 --> 00:42:47.760
Spiral the shoulders.

00:42:47.760 --> 00:42:49.440
Reach it up.

00:42:49.440 --> 00:42:53.013
Tailbone draws down as the palms
come together at the heart.

00:42:54.480 --> 00:42:56.240
Great.
Diving back in for more.

00:42:56.240 --> 00:42:58.240
Roll your wrists
a couple of times.

00:42:58.240 --> 00:43:01.040
Back to Tabletop Position.

00:43:01.040 --> 00:43:03.691
Then curl your toes under,
send it back to Plank.

00:43:04.720 --> 00:43:05.920
Sit bone to heel connection,

00:43:05.920 --> 00:43:07.360
pressing up and
out of the palms.

00:43:07.360 --> 00:43:10.000
Extension through
the crown of the head.

00:43:10.000 --> 00:43:12.720
Long, beautiful neck.

00:43:12.720 --> 00:43:15.040
Send that energy
through your right heel first.

00:43:15.040 --> 00:43:16.240
It's gonna help.

00:43:16.240 --> 00:43:17.440
Then inhale in.

00:43:17.440 --> 00:43:19.120
Exhale, lift the left leg.

00:43:19.120 --> 00:43:20.080
Five breaths.

00:43:20.080 --> 00:43:22.480
You can let it just stay,
spreading the toes,

00:43:22.480 --> 00:43:24.400
or I find it helps to move.

00:43:24.400 --> 00:43:27.600
Moving, breathing, smiling.

00:43:27.600 --> 00:43:30.240
Strong upper body, strong core.

00:43:30.240 --> 00:43:32.102
Nice awareness from 
the crown of the head

00:43:32.102 --> 00:43:33.360
to the tip of the tailbone.

00:43:33.360 --> 00:43:34.480
Two more breaths here as you

00:43:34.480 --> 00:43:37.280
lift the back of that
left thigh towards the sky.

00:43:37.280 --> 00:43:38.640
And then exhale.

00:43:38.640 --> 00:43:40.400
When you're ready, lower down.

00:43:40.400 --> 00:43:42.720
Go ahead and bring
the two big toes together.

00:43:42.720 --> 00:43:44.800
Widen the knees
as wide as the mat.

00:43:44.800 --> 00:43:47.280
And send it back to
Extended Child's Pose.

00:43:47.280 --> 00:43:49.280
This time, knees nice and wide.

00:43:49.280 --> 00:43:51.120
Palms are gonna
come together and

00:43:51.120 --> 00:43:53.920
swim forward,
up and back here.

00:43:53.920 --> 00:43:57.680
Palms in prayer kind of coming
into a little shark fin here

00:43:57.680 --> 00:44:00.017
as we rock a
little left to right.

00:44:01.120 --> 00:44:02.724
And breathe.

00:44:06.240 --> 00:44:08.286
Then forehead rests on the mat.

00:44:09.440 --> 00:44:11.966
Fingertips can soften here.

00:44:16.320 --> 00:44:20.080
On your next inhale, imagine
breathing into your lower back.

00:44:20.080 --> 00:44:22.809
Feel the skin of your
back stretch as you breathe in.

00:44:24.320 --> 00:44:26.880
And on an exhale,
imagine sending your sit bones

00:44:26.880 --> 00:44:29.920
down to kiss the
soles of your feet.

00:44:29.920 --> 00:44:34.074
Feeling that stretch
in the shoulders, the arms.

00:44:37.520 --> 00:44:39.680
Now remember,
it's not what we're doing,

00:44:39.680 --> 00:44:41.760
but how we do it so pay

00:44:41.760 --> 00:44:44.080
attention to your quality
of movement on this next move.

00:44:44.080 --> 00:44:45.840
As we inhale,

00:44:45.840 --> 00:44:47.600
slowly draw a 
line with the nose.

00:44:47.600 --> 00:44:50.160
Look forward,
fingertips come down.

00:44:50.160 --> 00:44:53.103
Enjoy your focus here
as you spread the palms.

00:44:54.080 --> 00:44:56.160
Finding what feels good.

00:44:56.160 --> 00:44:59.520
Lifting the heart up and over,
we come back to all fours.

00:45:00.400 --> 00:45:03.120
Walking the knees
underneath the hips.

00:45:03.120 --> 00:45:06.800
Wrists directly
underneath the shoulders.

00:45:06.800 --> 00:45:10.320
Now inhale in here, press
up and out of your foundation.

00:45:10.320 --> 00:45:13.200
You can curl
the toes under here.

00:45:13.200 --> 00:45:15.520
Actually, let's all go ahead
and curl the toes under here.

00:45:15.520 --> 00:45:18.800
And start from this hovering
place as we lift the knees.

00:45:18.800 --> 00:45:20.880
And then send it up and back.

00:45:20.880 --> 00:45:22.132
Down Dog.

00:45:23.120 --> 00:45:23.840
Inhale in.

00:45:23.840 --> 00:45:26.480
Exhale, keep the toes curled
under as we drop the knees.

00:45:27.760 --> 00:45:30.400
Two more like this.
Press up and out.

00:45:30.400 --> 00:45:32.158
Down Dog.

00:45:36.000 --> 00:45:39.120
For a little more here,
you can bend the elbows halfway.

00:45:39.120 --> 00:45:41.172
Then send it up and back.

00:45:42.160 --> 00:45:43.812
Let's do one more.

00:45:44.960 --> 00:45:47.552
Keep those elbows in
line with the shoulders.

00:45:48.480 --> 00:45:50.000
Downward Facing Dog.

00:45:50.000 --> 00:45:52.400
Great, walk your dog out
a little bit longer here.

00:45:52.400 --> 00:45:53.520
Pedal the feet.

00:45:53.520 --> 00:45:55.200
Take a deep breath in.

00:45:55.200 --> 00:45:56.960
Exhale, go up
and over the hurdle.

00:45:56.960 --> 00:45:57.920
Chaturanga practice.

00:45:57.920 --> 00:46:00.000
Hugging those
elbows into the side body.

00:46:00.000 --> 00:46:01.760
Send your gaze slightly forward

00:46:01.760 --> 00:46:03.120
as we rock
forward onto the toes.

00:46:03.120 --> 00:46:04.080
Elbows hug in.

00:46:04.080 --> 00:46:07.470
We slowly lower down or lower
down until we collapse down

00:46:07.470 --> 00:46:09.360
and smile, laugh, fart.

00:46:09.360 --> 00:46:12.320
Loop the shoulders,
inhale, lift up, Cobra.

00:46:12.320 --> 00:46:14.320
No crunching in
the back of the neck.

00:46:14.320 --> 00:46:16.720
Exhale, soften and release.

00:46:16.720 --> 00:46:18.800
Curl your toes under.
Press up to Plank.

00:46:18.800 --> 00:46:20.160
Inhale.

00:46:20.160 --> 00:46:23.520
Exhale, Down Dog.
Drop the heels.

00:46:23.520 --> 00:46:25.600
Okay. Now hang with me 
as you drop the left heel,

00:46:25.600 --> 00:46:28.320
inhale, slide the
sole of the right leg up.

00:46:28.320 --> 00:46:30.960
As you exhale,
I'm gonna take my right knee

00:46:30.960 --> 00:46:33.720
forward and around to
kiss the right elbow.

00:46:33.720 --> 00:46:34.720
Mwah.

00:46:34.720 --> 00:46:36.225
Inhale, reach it up.

00:46:37.600 --> 00:46:40.160
Exhale, right knee carves a
line straight through center.

00:46:40.160 --> 00:46:42.720
Nose to knee,
navel draws up.

00:46:42.720 --> 00:46:45.131
Inhale, drop the left heel.
Right toes up.

00:46:46.160 --> 00:46:49.120
Exhale, shifting forward,
right knee to left elbow.

00:46:49.120 --> 00:46:50.320
They kiss.
(mimics kissing)

00:46:50.320 --> 00:46:53.200
And we step the
right leg up into our lunge.

00:46:53.200 --> 00:46:55.280
From here, squeeze
the inner thighs together,

00:46:55.280 --> 00:46:56.640
spiral the shoulders.

00:46:56.640 --> 00:46:58.640
Inhale, send everything up.

00:46:58.640 --> 00:47:00.960
Sinking into that front knee,
palms come together.

00:47:00.960 --> 00:47:03.280
Jai, the celebratory Namaste.

00:47:03.280 --> 00:47:05.493
And then exhale
all the way back down.

00:47:06.480 --> 00:47:07.280
Vinyasa.

00:47:07.280 --> 00:47:12.000
Plant the palms, step it
back to your Plank or Half Plank.

00:47:12.000 --> 00:47:13.920
Experiment. Hug the 
elbows into the side body.

00:47:13.920 --> 00:47:15.200
Send your gaze forward.

00:47:15.200 --> 00:47:16.800
Shift your heart
slightly forward.

00:47:16.800 --> 00:47:19.675
Then slowly lower down
all the way to the belly.

00:47:20.880 --> 00:47:24.320
And inhale, lift up, Cobra.

00:47:24.320 --> 00:47:26.547
Follow your breath, exhale.

00:47:27.520 --> 00:47:30.080
Inhale, curl the toes under, 
draw your navel up.

00:47:30.080 --> 00:47:31.920
Press into your palms, Plank.

00:47:31.920 --> 00:47:34.240
And exhale, Down Dog.

00:47:34.240 --> 00:47:35.920
Drop the right heel.

00:47:35.920 --> 00:47:38.720
Slide the sole
of the left leg up.

00:47:38.720 --> 00:47:41.280
And inhale, coming forward.

00:47:41.280 --> 00:47:43.520
High lunge,
spiral the shoulders.

00:47:43.520 --> 00:47:46.703
Inhale, reaching the
fingertips back to come up.

00:47:48.240 --> 00:47:51.920
Jai. Palms kiss
together above the head.

00:47:51.920 --> 00:47:55.120
And then exhale,
belly to the top of the thigh.

00:47:55.120 --> 00:47:57.280
Fingertips to the mat as we set

00:47:57.280 --> 00:48:00.320
that right foot
back to meet the front,

00:48:00.320 --> 00:48:01.440
Forward Fold.

00:48:01.440 --> 00:48:04.240
Inhale, lift to flat
back position, your version.

00:48:05.200 --> 00:48:07.840
And exhale, soften and bow.

00:48:07.840 --> 00:48:09.560
Now from here,
heel-toe, heel-toe

00:48:09.560 --> 00:48:11.280
the feet as wide as your mat.

00:48:11.280 --> 00:48:14.960
I'm gonna come into the center
of my mat to demonstrate this.

00:48:16.160 --> 00:48:20.863
Take a couple breaths
here just to let it go.

00:48:23.040 --> 00:48:24.480
Notice how my knees are bent.

00:48:24.480 --> 00:48:25.680
No need to show off here.

00:48:25.680 --> 00:48:27.680
No need to lock the knees ever.

00:48:27.680 --> 00:48:29.600
So I'm wanting to let the body

00:48:29.600 --> 00:48:34.702
integrate and stretch nice
and long from crown to tail.

00:48:36.080 --> 00:48:37.120
Great.

00:48:37.120 --> 00:48:38.320
So I'm gonna turn to face you,

00:48:38.320 --> 00:48:40.320
but you stay
just where you're at.

00:48:40.320 --> 00:48:42.960
Now, I'm gonna open my
toes a little bit wide.

00:48:42.960 --> 00:48:44.000
So your toes might,

00:48:44.000 --> 00:48:45.440
depending on how
long your legs are,

00:48:45.440 --> 00:48:49.200
they might come off your mat.
(chuckles)

00:48:49.200 --> 00:48:51.040
Feel strange here. Okay.

00:48:51.040 --> 00:48:53.280
Fingertips come to the mat.
As I inhale,

00:48:53.280 --> 00:48:56.400
look forward just like
I do in flat back position.

00:48:56.400 --> 00:48:58.960
Exhale, bend those knees.

00:48:58.960 --> 00:49:02.160
Drop your sit bones and
come into a yogic squat.

00:49:02.160 --> 00:49:06.400
If you're like, "Ha, ha.
Very funny, Adriene,"

00:49:06.400 --> 00:49:11.200
then you might grab a block or
a blanket and put it underneath

00:49:11.200 --> 00:49:14.240
your sit bones just to
provide a little bit of lift stability

00:49:14.240 --> 00:49:18.720
or you might lift your
heels and do it this way.

00:49:18.720 --> 00:49:21.805
So no worries if the feet
are not flat on the ground.

00:49:23.200 --> 00:49:26.080
Okay. So what
I am doing here is

00:49:26.080 --> 00:49:28.800
keeping that lift in my heart
and this integrity that we've

00:49:28.800 --> 00:49:32.720
built from the crown of the
head to the tip of the tailbone.

00:49:32.720 --> 00:49:35.440
So no matter what
variation you're in,

00:49:35.440 --> 00:49:37.120
I'm not collapsing over,

00:49:37.120 --> 00:49:40.400
but I'm keeping this lift where
my heart's plugging through.

00:49:40.400 --> 00:49:41.760
The palms can come together

00:49:41.760 --> 00:49:43.760
here at the heart
if that feels good.

00:49:43.760 --> 00:49:45.600
Outer edges of the arms press

00:49:45.600 --> 00:49:48.000
the knees wide if
that feels appropriate.

00:49:48.000 --> 00:49:50.000
Otherwise, I can keep my palms

00:49:50.000 --> 00:49:53.680
or my fingertips steady
on the ground, my friends.

00:49:53.680 --> 00:49:57.200
Now a couple deep breaths
to breathe into the hips,

00:49:57.200 --> 00:49:59.749
to keep that lift in the heart.

00:50:01.440 --> 00:50:04.720
The lower rib cage
still softening in.

00:50:04.720 --> 00:50:09.416
Full body
experience here as I breathe.

00:50:18.240 --> 00:50:19.760
Now if your
fingertips are on the mat,

00:50:19.760 --> 00:50:21.760
keep them there
and keep breathing.

00:50:21.760 --> 00:50:23.920
If your palms are together,
take a deep breath in.

00:50:23.920 --> 00:50:25.840
Lift your
sternum to your thumbs.

00:50:27.040 --> 00:50:29.520
And then interlace.

00:50:29.520 --> 00:50:30.720
And squeezing everything in,

00:50:30.720 --> 00:50:33.840
so almost as if you're trying
to lift up from the pelvic floor.

00:50:33.840 --> 00:50:36.960
Interlace the fingertips,
draw the tops of the thighs out

00:50:36.960 --> 00:50:39.920
and away as you press the
palms forward, up and back.

00:50:39.920 --> 00:50:42.320
Then exhale, bending.

00:50:42.320 --> 00:50:43.760
Release.

00:50:43.760 --> 00:50:47.280
Interlace.
Inhale, reach it up.

00:50:47.280 --> 00:50:48.960
Exhale, softening at the elbows.

00:50:48.960 --> 00:50:51.520
So I just don't want straight
arms 'cause then we don't get

00:50:51.520 --> 00:50:52.960
to kind of
integrate that movement.

00:50:52.960 --> 00:50:54.720
It just kind of
ends up being rigid.

00:50:54.720 --> 00:50:57.360
So let's try again.
Interlacing.

00:50:57.360 --> 00:51:00.400
And then exhale,
soften in the elbows.

00:51:00.400 --> 00:51:02.406
Let's do one more.
Inhale.

00:51:03.680 --> 00:51:06.272
Exhale, draw your navel in.

00:51:16.000 --> 00:51:17.618
Namaste.
Thank you, Blue.

00:51:18.720 --> 00:51:20.000
To come out of the posture,

00:51:20.000 --> 00:51:23.360
I'll slowly release
my palms to the mat.

00:51:23.360 --> 00:51:26.080
Find that lift in the heart
to rock forward onto my feet.

00:51:26.080 --> 00:51:28.800
I'm gonna turn to the
side here just for you to see.

00:51:28.800 --> 00:51:31.120
Then from here,
I'm gonna walk my palms out,

00:51:31.120 --> 00:51:32.320
straight arms,

00:51:32.320 --> 00:51:35.360
and then slowly shift
knees back underneath hips,

00:51:35.360 --> 00:51:37.600
Tabletop Position here.

00:51:37.600 --> 00:51:40.720
And then crossing the ankles,
I'm gonna mindfully come on

00:51:40.720 --> 00:51:44.560
through to seated or I can
sweep my legs to one side and

00:51:44.560 --> 00:51:48.320
come that way mindfully
back on through to seated.

00:51:49.520 --> 00:51:53.360
Where I'll bring the soles
of the feet to the mat and find

00:51:53.360 --> 00:51:55.940
that sit bone connection here

00:51:55.940 --> 00:51:58.960
as I draw up through my torso

00:51:58.960 --> 00:52:00.480
and find that
lift in the heart here.

00:52:00.480 --> 00:52:02.160
Inhale, palms together.

00:52:02.160 --> 00:52:03.200
Now, feet are not together.

00:52:03.200 --> 00:52:04.880
They're aligned
with my hip points.

00:52:04.880 --> 00:52:06.320
Palms together here.

00:52:06.320 --> 00:52:07.440
Loop the shoulders.

00:52:07.440 --> 00:52:09.200
Inhale in.

00:52:09.200 --> 00:52:11.440
Lift the heart.
Exhale, interlace.

00:52:11.440 --> 00:52:12.480
Inhale.

00:52:12.480 --> 00:52:13.760
Open the knees wide.

00:52:13.760 --> 00:52:15.280
Soles of the feet
are gonna come up.

00:52:15.280 --> 00:52:20.028
As you inhale,
reach forward, up and back.

00:52:21.600 --> 00:52:23.200
Now soften the rib cage here.

00:52:23.200 --> 00:52:25.440
Navel towards the spine.
Inhale in.

00:52:25.440 --> 00:52:29.422
Exhale, float the fingertips
away as the knees come in.

00:52:30.800 --> 00:52:32.640
Now palms come
together at the heart.

00:52:32.640 --> 00:52:35.503
I inhale, lift my
sternum to my thumbs.

00:52:36.960 --> 00:52:38.320
Now I can stay here.

00:52:38.320 --> 00:52:41.180
I can already feel my abdominal
wall kind of engaging here.

00:52:41.180 --> 00:52:43.440
You can totally stay here,
my friends.

00:52:43.440 --> 00:52:44.960
Or you can begin to walk your

00:52:44.960 --> 00:52:49.600
heels a little bit up and
lift the soles of the feet.

00:52:49.600 --> 00:52:52.880
So again, I can stay
here or I can lift the soles.

00:52:52.880 --> 00:52:54.080
Now I'm not collapsing here.

00:52:54.080 --> 00:52:56.960
I'm using everything we
did in our practice so far,

00:52:56.960 --> 00:52:58.000
particularly in the torso,

00:52:58.000 --> 00:53:00.240
from the crown of the head
to the tip of the tailbone,

00:53:00.240 --> 00:53:01.600
to keep that integrity here,

00:53:01.600 --> 00:53:03.440
to keep that pressure
out of the lower back,

00:53:03.440 --> 00:53:07.520
and to maintain this core
strength from here to here.

00:53:07.520 --> 00:53:11.440
So not just here,
but all throughout.

00:53:11.440 --> 00:53:12.814
Loop the shoulders.

00:53:13.840 --> 00:53:16.480
Inhale in.
You can stay here or exhale,

00:53:16.480 --> 00:53:19.520
send your fingertips forward,
palms face up.

00:53:19.520 --> 00:53:21.200
So elbow
creases towards the sky,

00:53:21.200 --> 00:53:23.520
just allowing the
shoulders to drop in.

00:53:23.520 --> 00:53:25.920
So again, I have
several variations here.

00:53:25.920 --> 00:53:28.740
Here, here, or here.

00:53:29.920 --> 00:53:31.200
Now inhale in.

00:53:31.200 --> 00:53:32.560
You can stay here or

00:53:32.560 --> 00:53:35.120
bring the fingertips
to the backs of the legs.

00:53:35.120 --> 00:53:37.680
I'm gonna close the knees.

00:53:37.680 --> 00:53:39.280
So I'm just checking in.

00:53:39.280 --> 00:53:40.880
When the heart
wants to collapse,

00:53:40.880 --> 00:53:42.080
then I'm gonna take a step back

00:53:42.080 --> 00:53:45.920
and begin to breathe and find
that lift in the heart again.

00:53:45.920 --> 00:53:49.840
Now I can stay here or
inhale in and then exhale,

00:53:49.840 --> 00:53:51.440
straighten the legs,
reach it up.

00:53:51.440 --> 00:53:53.760
Heart lifts as
the toes reach up.

00:53:53.760 --> 00:53:56.240
Exhale, bend.

00:53:56.240 --> 00:53:57.840
Maybe coming to
the fingertips here,

00:53:57.840 --> 00:53:59.120
lightening the
load on the arms.

00:53:59.120 --> 00:54:00.480
Inhale.

00:54:00.480 --> 00:54:01.360
Heart lifts up.

00:54:01.360 --> 00:54:03.680
Toes reach up with heart.

00:54:03.680 --> 00:54:05.243
And then exhale.

00:54:06.320 --> 00:54:08.240
I'm feeling it.
Inhale.

00:54:08.240 --> 00:54:10.077
Reach it up.
Shoulders loop.

00:54:11.200 --> 00:54:13.764
Open throat, chin lifts.

00:54:15.600 --> 00:54:17.680
Inhale, heart lifts.

00:54:17.680 --> 00:54:19.534
Chin lifts, toes reach.

00:54:21.920 --> 00:54:24.720
Now you can stay here.
Here.

00:54:24.720 --> 00:54:25.760
We have all these variations.

00:54:25.760 --> 00:54:28.240
Basically I'm just giving you
a billion and one variations to

00:54:28.240 --> 00:54:32.480
engage from the crown of the
head to the tip of the tailbone.

00:54:32.480 --> 00:54:36.240
Slowly softening
the lower ribs in.

00:54:36.240 --> 00:54:37.600
Now if you're
feeling adventurous,

00:54:37.600 --> 00:54:39.440
don't even worry
about the posture,

00:54:39.440 --> 00:54:40.320
but inhale in.

00:54:40.320 --> 00:54:43.760
If you're feeling like you have
this integrity in the spine,

00:54:43.760 --> 00:54:46.080
on an exhale,
see what happens if you shoot

00:54:46.080 --> 00:54:48.000
your legs up and
your fingertips forward.

00:54:48.000 --> 00:54:48.880
Inhale in.

00:54:48.880 --> 00:54:50.273
Exhale, shoot it out.

00:54:51.440 --> 00:54:52.640
And then back.

00:54:52.640 --> 00:54:54.560
Inhale in.
So we're not holding.

00:54:54.560 --> 00:54:56.000
We're just experimenting,
playing.

00:54:56.000 --> 00:54:57.856
Inhale in, exhale, shoot it out.

00:54:59.200 --> 00:55:00.480
Inhale in.

00:55:00.480 --> 00:55:01.946
Exhale, shoot it out.

00:55:02.960 --> 00:55:05.200
And one more time just for fun.
Inhale in.

00:55:05.200 --> 00:55:06.738
Exhale, look up.

00:55:07.520 --> 00:55:09.680
Great. Fingertips come 
to the backs of the legs.

00:55:09.680 --> 00:55:12.480
We're all gonna enjoy
this move as we inhale in,

00:55:12.480 --> 00:55:15.072
smile and then exhale,
rock it back.

00:55:16.480 --> 00:55:19.053
Rock it a couple of
times if it feels good.

00:55:21.200 --> 00:55:24.800
And then slowly we'll
come to lay flat on the back,

00:55:24.800 --> 00:55:26.160
taking a deep breath in,

00:55:26.160 --> 00:55:28.320
hugging the knees into the
chest just like we did before,

00:55:28.320 --> 00:55:30.000
rocking a little side to side.

00:55:30.000 --> 00:55:31.600
Now everyone
relax your shoulders.

00:55:31.600 --> 00:55:33.440
Relax your face.

00:55:33.440 --> 00:55:36.689
Feel the quality of air in
the room wherever you're at.

00:55:39.600 --> 00:55:41.360
Now take the
fingertips interlaced,

00:55:41.360 --> 00:55:42.960
bring them behind the head.

00:55:42.960 --> 00:55:44.862
Elbows nice and wide here.

00:55:46.080 --> 00:55:49.600
Breathe into the armpit chest.
Inhale in.

00:55:49.600 --> 00:55:53.097
And then exhale, lift the 
shins parallel to the ceiling.

00:55:54.400 --> 00:55:55.200
Inhale in.

00:55:55.200 --> 00:55:56.960
As you exhale,
lift the head, the heart,

00:55:56.960 --> 00:55:58.800
the elbows up off the ground.

00:55:58.800 --> 00:56:00.400
And nice and easy, 
nothing fancy,

00:56:00.400 --> 00:56:02.480
we're just gonna
begin to alternate here,

00:56:02.480 --> 00:56:05.120
bringing the right elbow
towards the left knee as we

00:56:05.120 --> 00:56:08.266
straighten through the
right leg and then switching.

00:56:11.120 --> 00:56:12.689
Move with the breath.

00:56:15.360 --> 00:56:19.529
Just a couple of these
before we move onto flat back.

00:56:21.760 --> 00:56:23.490
Breathing.

00:56:27.200 --> 00:56:29.312
Move nice and slow.

00:56:30.480 --> 00:56:32.892
Imagine you're at the pool.

00:56:33.680 --> 00:56:36.454
Feel the skin kissing your face.

00:56:37.680 --> 00:56:38.954
Even it out.

00:56:39.840 --> 00:56:43.360
Then we'll come back to hug
your knees into the chest,

00:56:43.360 --> 00:56:44.400
lowering the head,

00:56:44.400 --> 00:56:47.040
tucking the chin to lengthen
through the back of the neck.

00:56:47.040 --> 00:56:50.080
Rock a little side to
side if that feels good.

00:56:50.080 --> 00:56:52.320
Then exhale, 
release the hands and

00:56:52.320 --> 00:56:54.938
allow your feet to come
to the mat with a thud.

00:56:57.120 --> 00:56:59.200
If that felt great,
do it a couple more times.

00:56:59.200 --> 00:57:00.480
Inhale.

00:57:00.480 --> 00:57:03.077
Exhale, soles hit the mat.

00:57:05.360 --> 00:57:08.720
Feels awesome,
that kind of ricochet here.

00:57:08.720 --> 00:57:10.320
Inhale.

00:57:10.320 --> 00:57:12.042
And one more.

00:57:13.520 --> 00:57:16.480
Great. Reclined twist,
palms come to the mat.

00:57:16.480 --> 00:57:18.640
Excuse me, come to the earth.

00:57:18.640 --> 00:57:21.200
And inhale,
drawing the knees in.

00:57:21.200 --> 00:57:23.782
Exhale, melting the
knees to the right.

00:57:25.040 --> 00:57:26.640
And here's where
I pass it on to you.

00:57:26.640 --> 00:57:28.960
Keep your
shoulders rooting down,

00:57:28.960 --> 00:57:32.160
but allow the knees to melt
from one side to the other.

00:57:32.160 --> 00:57:33.520
Stretching those intercostals,

00:57:33.520 --> 00:57:35.840
but if you want to
bring more awareness,

00:57:35.840 --> 00:57:37.360
more strength to the core,

00:57:37.360 --> 00:57:39.120
you cannot allow the legs to

00:57:39.120 --> 00:57:41.360
actually touch the
ground and just let them hover.

00:57:41.360 --> 00:57:43.840
So each time I'm twisting and

00:57:43.840 --> 00:57:46.556
then using my
navel to draw back.

00:57:49.360 --> 00:57:53.278
Find a way to synchronize this
with the breath, of course.

00:57:55.680 --> 00:57:58.119
You can close your eyes.

00:58:00.160 --> 00:58:02.080
Great, go ahead
and even it out here.

00:58:03.280 --> 00:58:05.040
And then allow the outer
edges of the feet

00:58:05.040 --> 00:58:06.960
to come to the mat
as we transition through

00:58:06.960 --> 00:58:08.480
a reclined butterfly here.

00:58:09.840 --> 00:58:12.640
Drawing the fingertips down,
opening the palms.

00:58:12.640 --> 00:58:14.164
Press into your head.

00:58:15.280 --> 00:58:16.960
Lift the shoulder blades up.

00:58:16.960 --> 00:58:20.000
Draw them in and together
and down so the shoulders are

00:58:20.000 --> 00:58:22.140
drawing down away
from your ears here.

00:58:22.140 --> 00:58:24.000
So lots of space here.

00:58:24.000 --> 00:58:26.640
Lots of space between
my lower back and the mat.

00:58:26.640 --> 00:58:30.159
Take a deep breath in here
and exhale, sigh it out.

00:58:33.120 --> 00:58:37.120
Now you can stay here to
finish your practice here today.

00:58:37.120 --> 00:58:38.800
Do not skip this pose,
my friends.

00:58:38.800 --> 00:58:41.200
I'm tempted to skip
this posture at home too,

00:58:41.200 --> 00:58:45.040
but take at least five
breaths in a Shavasana today,

00:58:45.040 --> 00:58:47.840
either with the soles 
of the feet together here

00:58:47.840 --> 00:58:52.750
or 5 to 15 juicy minutes here

00:58:52.750 --> 00:58:55.760
as we draw the right leg out,
the left leg out.

00:58:55.760 --> 00:58:57.842
Let the legs open wide.

00:58:59.200 --> 00:59:01.440
Let the armpit chest breathe.

00:59:01.440 --> 00:59:02.640
We close our eyes.

00:59:02.640 --> 00:59:04.880
We lengthen through
the back of the neck

00:59:04.880 --> 00:59:08.160
and we take this time
to acknowledge ourselves.

00:59:08.160 --> 00:59:11.237
First, take a deep breath
in full of gratitude

00:59:12.990 --> 00:59:15.120
for taking the time 
to do a video today

00:59:15.120 --> 00:59:17.506
to be with our bodies,
to be with the breath.

00:59:19.120 --> 00:59:20.240
Hopefully collecting and

00:59:20.240 --> 00:59:22.408
gathering a little
bit of information,

00:59:23.760 --> 00:59:26.009
creating a little bit of space

00:59:27.520 --> 00:59:30.891
and toning and
building strength in the body.

00:59:32.080 --> 00:59:34.412
Inhale, lots of love in.

00:59:36.000 --> 00:59:39.053
And exhale, let it go.

00:59:46.000 --> 00:59:47.760
Okay, so that was the third

00:59:47.760 --> 00:59:50.320
sequence in our
"Yoga For Weight Loss" series.

00:59:50.320 --> 00:59:51.520
You can interchange this

00:59:51.520 --> 00:59:53.280
with the other two
that we have thus far.

00:59:53.280 --> 00:59:55.360
We're gonna have more
coming in the future,

00:59:55.360 --> 00:59:56.800
but for now just know that this

00:59:56.800 --> 00:59:59.840
is something that is not
intended for you to master,

00:59:59.840 --> 01:00:01.520
yogi master right away.

01:00:01.520 --> 01:00:04.080
It's built to inspire you for

01:00:04.080 --> 01:00:07.360
transformation
either on the outside,

01:00:07.360 --> 01:00:10.320
for summertime, on the inside,
for all the time to find what

01:00:10.320 --> 01:00:13.680
feels good and be the
best version of yourself.

01:00:13.680 --> 01:00:15.760
So have fun with it,
take your time,

01:00:15.760 --> 01:00:18.080
do what you can,
write questions,

01:00:18.080 --> 01:00:20.781
comments below,
let me know how I can help you.

01:00:22.000 --> 01:00:22.720
And like I said,

01:00:22.720 --> 01:00:25.440
you can interchange this with
the other two videos and have

01:00:25.440 --> 01:00:27.760
quite a yummy
workout for your week.

01:00:27.760 --> 01:00:29.280
So I hope to hear from you.

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Thank you for all your
feedback thus far and Namaste.

01:00:34.888 --> 01:00:40.111
(upbeat music)