WEBVTT

00:00:00.200 --> 00:00:02.400
- Hello everyone,
welcome to Yoga With Adriene.

00:00:02.400 --> 00:00:05.820
Today we have a yoga
practice for your abs.

00:00:05.820 --> 00:00:08.720
That is short
for your abdominals.

00:00:08.720 --> 00:00:11.209
Hop into something comfy
and let's get started.

00:00:11.209 --> 00:00:16.432
(upbeat music)

00:00:23.910 --> 00:00:26.970
Alright team, let's begin
lying on our backs.

00:00:26.970 --> 00:00:30.460
So take your time
gettin' down on the ground.

00:00:31.566 --> 00:00:33.160
Hi Benji.

00:00:33.160 --> 00:00:36.120
Right away as you
come onto your back,

00:00:36.120 --> 00:00:39.930
just pay attention to how
you're regarding yourself.

00:00:39.930 --> 00:00:42.750
You know, how you
move matters here.

00:00:42.750 --> 00:00:45.050
And so be kind to yourself

00:00:45.050 --> 00:00:47.420
as you come into
this first position.

00:00:47.420 --> 00:00:50.960
Feet as wide as the mat,
knees fall together.

00:00:50.960 --> 00:00:54.850
So you're not holding in
the legs here to start.

00:00:54.850 --> 00:00:58.740
Hands come to the 
low abdominals, that low belly.

00:00:58.740 --> 00:01:01.230
And you're just gonna shimmy
your shoulder blades

00:01:01.230 --> 00:01:04.000
underneath your chest.

00:01:04.000 --> 00:01:06.090
And as we come into
our first position,

00:01:06.090 --> 00:01:08.430
we really are gonna think about

00:01:08.430 --> 00:01:12.090
welcoming a Lovingkindness

00:01:12.090 --> 00:01:14.570
to this moment 
through our breath.

00:01:14.570 --> 00:01:17.920
And if that sounds like
a bunch of mumbo jumbo,

00:01:17.920 --> 00:01:22.120
that's fair but play
along with me if you can.

00:01:22.120 --> 00:01:24.860
We are gonna go on a little

00:01:24.860 --> 00:01:29.070
journey today
strengthening the abs.

00:01:29.070 --> 00:01:32.280
And we have a lot of really

00:01:32.280 --> 00:01:38.140
cool energetic points
along the abdominal wall.

00:01:38.140 --> 00:01:40.260
(laughs)

00:01:40.260 --> 00:01:44.641
And so just taking 
a moment here to

00:01:47.150 --> 00:01:51.280
drop in consciously 
to this practice.

00:01:52.516 --> 00:01:56.268
This is not just a workout.

00:01:56.268 --> 00:01:59.970
It can be, but it can
also be so much more.

00:01:59.970 --> 00:02:03.592
So, close your eyes if
you feel comfortable.

00:02:04.709 --> 00:02:08.580
And just start to deepen your
breath and as you breathe in,

00:02:08.580 --> 00:02:12.520
feel the slight rise

00:02:12.520 --> 00:02:17.460
of the belly 
and the gentle fall.

00:02:17.460 --> 00:02:23.090
You can keep it pretty chill
for now, kind of lazy-like.

00:02:23.090 --> 00:02:26.016
Just nice and easy.

00:02:29.990 --> 00:02:33.540
And start to let go
of the day thus far.

00:02:37.649 --> 00:02:43.330
And again, just showing
up with a little intention of

00:02:43.330 --> 00:02:46.653
Lovingkindness
for yourself here.

00:02:48.660 --> 00:02:51.250
Sending awareness to
the low abdominals

00:02:51.250 --> 00:02:54.576
as you breathe into the belly.

00:02:57.750 --> 00:03:00.340
And as you're ready,

00:03:00.340 --> 00:03:01.800
as you're willing
and as you're ready,

00:03:01.800 --> 00:03:05.030
we're gonna start to exaggerate
this breath a little more

00:03:05.030 --> 00:03:06.540
and engage the muscles.

00:03:06.540 --> 00:03:10.670
So the inhale,
again, it's an expansion.

00:03:10.670 --> 00:03:12.340
You might start
to actively though,

00:03:12.340 --> 00:03:13.590
press, press, press,

00:03:13.590 --> 00:03:18.500
press out for that expansion

00:03:18.500 --> 00:03:21.780
as if there was a
balloon in your belly.

00:03:21.780 --> 00:03:23.050
And then, yep,
you guessed it,

00:03:23.050 --> 00:03:26.310
on the exhale,
we're not just passive anymore,

00:03:26.310 --> 00:03:30.080
allowing it to fall,
we're drawing the muscles,

00:03:30.080 --> 00:03:34.573
think about drawing your navel
in, in, in towards the spine.

00:03:36.419 --> 00:03:40.415
Again, inhale, expand.

00:03:41.469 --> 00:03:44.032
Breathe in, breathe in,
breathe in to max capacity.

00:03:44.032 --> 00:03:46.660
Feel it stretch.

00:03:46.660 --> 00:03:48.660
Woo, and then exhale,

00:03:48.660 --> 00:03:52.720
navel draws down 
as you breathe out.

00:03:52.720 --> 00:03:56.100
And it keeps 
drawing down and in and in

00:03:56.100 --> 00:03:58.600
and in and in.

00:03:58.600 --> 00:04:02.540
And one more like that,
give it some gusto.

00:04:02.540 --> 00:04:04.913
Here we go, inhale.

00:04:07.094 --> 00:04:09.070
And if this is new to you,
this can be really hard.

00:04:09.070 --> 00:04:12.690
Like, it's hard to turn these
muscles on in the beginning

00:04:12.690 --> 00:04:16.220
so just be
patient with yourself.

00:04:16.220 --> 00:04:19.385
Drawing the navel
in as you breathe in.

00:04:19.385 --> 00:04:22.260
And it's an
activation of those muscles.

00:04:22.260 --> 00:04:25.555
So you're not just
sucking the belly in.

00:04:25.555 --> 00:04:30.495
It's a real drawing,
a retraction.

00:04:31.426 --> 00:04:34.380
Alright, and then you can
release that. Great work.

00:04:34.380 --> 00:04:37.670
We're gonna hug the
knees into the chest.

00:04:37.670 --> 00:04:39.940
Start to rock a
little side to side.

00:04:39.940 --> 00:04:41.479
Find what feels good here.

00:04:41.479 --> 00:04:45.730
You can imagine you're like
a bear on a tree crawling your

00:04:45.730 --> 00:04:48.690
shoulder blades
down your back body.

00:04:48.690 --> 00:04:52.090
You can take the knees in
gentle circles one way

00:04:52.090 --> 00:04:54.240
and then the other.

00:04:54.240 --> 00:04:56.799
If you're really feeling
a Happy Baby moment here,

00:04:56.799 --> 00:04:59.539
maybe take that.
Just a couple breaths here on

00:04:59.539 --> 00:05:02.730
your own to check
in with your body.

00:05:02.730 --> 00:05:05.870
Find a little
massage in the low back.

00:05:05.870 --> 00:05:08.450
Continuing to land
here in the moment.

00:05:08.450 --> 00:05:12.430
I know we all have
full plates, busy lives,

00:05:12.430 --> 00:05:17.630
and it can be really hard
to drop into the present.

00:05:17.630 --> 00:05:19.930
But that's why a
great physical practice

00:05:19.930 --> 00:05:22.910
can really do wonders

00:05:22.910 --> 00:05:26.490
and help anchoring us.

00:05:26.490 --> 00:05:27.900
That and the breath.

00:05:27.900 --> 00:05:30.000
So breathe in.

00:05:30.000 --> 00:05:33.580
As you breathe out, drop the
soles of the feet to the mat.

00:05:33.580 --> 00:05:35.200
We're gonna 
interlace the fingertips

00:05:35.200 --> 00:05:37.420
and bring them behind the head.

00:05:37.420 --> 00:05:39.890
Extend the thumbs if you
like to cradle the neck for

00:05:39.890 --> 00:05:44.240
a little more support
or you can skip that.

00:05:44.240 --> 00:05:47.487
Alright, elbows are gonna 
stay nice and wide here

00:05:47.487 --> 00:05:49.869
and we're gonna 
come to a neutral spine.

00:05:49.869 --> 00:05:51.539
So for neutral spine,

00:05:51.539 --> 00:05:55.700
tailbone goes down towards the
mat and there's just a little,

00:05:55.700 --> 00:05:59.479
little space between
your low back and the mat.

00:05:59.479 --> 00:06:03.080
Now, the one catch to
playing in neutral spine is

00:06:03.080 --> 00:06:05.600
the ribs tend to
really lift and splay out.

00:06:05.600 --> 00:06:07.749
I'll exaggerate it, like this.

00:06:07.749 --> 00:06:10.009
And so we have to find that

00:06:10.009 --> 00:06:14.169
balance between the tailbone
lengthening down and the

00:06:14.169 --> 00:06:19.160
activation of the upper abs
by hugging the low ribs in.

00:06:19.160 --> 00:06:21.290
And if you're like,
"Say what?" (chuckles)

00:06:21.290 --> 00:06:22.610
It's all good.

00:06:22.610 --> 00:06:25.980
These are just layers that
we can come to play with the

00:06:25.980 --> 00:06:28.910
longer we practice and
the more often we show up.

00:06:28.910 --> 00:06:30.529
Alright, so I'm
in neutral spine.

00:06:30.529 --> 00:06:32.440
Inhale in, keep the
feet on the ground.

00:06:32.440 --> 00:06:36.089
As you exhale, lift the head, 
the neck, the shoulders.

00:06:36.089 --> 00:06:37.479
Try to keep the elbows wide.

00:06:37.479 --> 00:06:38.920
They can stay at a diagonal.

00:06:38.920 --> 00:06:42.861
They don't have to be
flat in line with your ears.

00:06:42.861 --> 00:06:45.859
You're just gonna stay lifted
here for a couple breaths.

00:06:45.859 --> 00:06:47.950
Notice that neutral spine.

00:06:47.950 --> 00:06:51.956
If you lift the
tailbone up towards the sky,

00:06:51.956 --> 00:06:53.970
everyone go ahead and lift your
tailbone up towards the sky,

00:06:53.970 --> 00:06:57.750
and then lengthen it down,
you'll feel your deep core

00:06:57.750 --> 00:07:01.420
turn on in a different way.

00:07:01.420 --> 00:07:06.080
Alright, now press your back

00:07:06.080 --> 00:07:10.040
into the earth to
lift up a little more.

00:07:10.040 --> 00:07:13.610
So instead of just thinking
about lifting your heart up,

00:07:13.610 --> 00:07:15.289
literally press your mid-back

00:07:15.289 --> 00:07:18.620
into the ground and
lift the chest from there.

00:07:18.620 --> 00:07:20.069
You should find
a little more lift

00:07:20.069 --> 00:07:22.840
and definitely some more abs.

00:07:22.840 --> 00:07:25.860
Now if you're like
shaking and on fire here,

00:07:25.860 --> 00:07:27.310
stay here and breathe.

00:07:27.310 --> 00:07:30.259
Soften the skin of
the forehead and the face.

00:07:30.259 --> 00:07:33.340
If you want a little more,
lift one shin then the other

00:07:33.340 --> 00:07:38.520
and bring the knees and the
shins into Tabletop position.

00:07:38.520 --> 00:07:40.830
Again, everyone,
wherever you're at,

00:07:40.830 --> 00:07:44.090
scoop the tailbone up,
become flush with the low back.

00:07:44.090 --> 00:07:45.510
Feel the abs there.

00:07:45.510 --> 00:07:47.329
And now go into
that neutral spine,

00:07:47.329 --> 00:07:49.640
lengthen the tailbone out.

00:07:49.640 --> 00:07:52.210
Somethin' a 
little different, eh?

00:07:52.210 --> 00:07:56.099
Alright, now we're gonna
extend the left leg out long

00:07:56.099 --> 00:07:57.990
and then bring it back in.

00:07:57.990 --> 00:08:01.340
Right leg extends out long 
and then bring it back in.

00:08:01.340 --> 00:08:02.989
Again, feet are either in Tabletop

00:08:02.989 --> 00:08:07.599
or you can have one foot 
on the ground and switch.

00:08:08.909 --> 00:08:11.509
Single leg extensions,
breathing.

00:08:11.509 --> 00:08:14.020
Keep pressing into that

00:08:14.020 --> 00:08:18.398
mid-back to lift the
shoulders up a little higher.

00:08:20.086 --> 00:08:23.160
Cool, go ahead and even it out.

00:08:23.160 --> 00:08:24.500
And then release.

00:08:24.500 --> 00:08:28.822
Hug the knees into the chest,
rock a little side to side.

00:08:32.250 --> 00:08:34.220
Nice work. From here, 
we're gonna rock and roll

00:08:34.220 --> 00:08:36.530
up and down
the length of the spine.

00:08:36.530 --> 00:08:39.639
And you're gonna come all
the way through to all fours.

00:08:39.639 --> 00:08:41.539
Feel free to rock and roll as

00:08:41.539 --> 00:08:44.470
many times as it
feels good for your back.

00:08:44.470 --> 00:08:47.200
When you come to all fours,

00:08:47.200 --> 00:08:50.370
find that nice
Tabletop Position.

00:08:50.370 --> 00:08:52.190
Press up out of the earth,

00:08:52.190 --> 00:08:55.870
engage the abs here 
so you're not just dumping

00:08:55.870 --> 00:08:58.060
into gravity, 
surrendering to gravity,

00:08:58.060 --> 00:09:01.520
but we're gathering up
that core strength here.

00:09:01.520 --> 00:09:02.870
Then we'll maintain that as

00:09:02.870 --> 00:09:06.450
we extend the right arm out,
left leg out.

00:09:06.450 --> 00:09:08.170
Inhale in here,

00:09:08.170 --> 00:09:12.150
drop your left hip in line with
your right hip best you can.

00:09:12.150 --> 00:09:15.880
Hug those low ribs in to
engage your core even more.

00:09:15.880 --> 00:09:20.250
Inhale, exhale, drop everything
into the center line.

00:09:20.250 --> 00:09:22.000
Squeeze and lift.

00:09:22.000 --> 00:09:24.290
Inhale to extend.

00:09:24.290 --> 00:09:28.180
Exhale, draw it in,
squeeze and lift.

00:09:28.180 --> 00:09:30.570
Inhale to extend.

00:09:30.570 --> 00:09:32.680
Exhale, draw it in,
squeeze and lift.

00:09:32.680 --> 00:09:35.570
Hold here and then release.

00:09:35.570 --> 00:09:38.970
Take it to the other side.
Left arm, right leg extend.

00:09:38.970 --> 00:09:40.710
Drop the right hip.

00:09:40.710 --> 00:09:44.058
Exhale, draw it in.

00:09:44.058 --> 00:09:45.430
Inhale, extend.

00:09:45.430 --> 00:09:47.720
Neck is nice and long.

00:09:47.720 --> 00:09:50.738
Exhale, draw it in.

00:09:50.738 --> 00:09:52.430
Inhale, extend.

00:09:52.430 --> 00:09:54.489
Soften the forehead.

00:09:54.489 --> 00:09:57.356
Exhale, draw it in and hold.

00:09:58.470 --> 00:10:00.090
And then release.

00:10:00.090 --> 00:10:01.420
Beautiful.

00:10:01.420 --> 00:10:03.410
Spread the fingertips
wide like starfish,

00:10:03.410 --> 00:10:05.050
curl the toes under,
inhale in.

00:10:05.050 --> 00:10:08.330
Exhale, just lift the knees,
Hovering Table.

00:10:08.330 --> 00:10:09.920
Hug the low ribs in.

00:10:09.920 --> 00:10:12.769
Draw your navel up and in.

00:10:12.769 --> 00:10:17.580
Then shift forward a
little bit and then back.

00:10:17.580 --> 00:10:21.120
Forward a little bit 
and then back.

00:10:21.120 --> 00:10:22.940
You got this.

00:10:22.940 --> 00:10:25.110
Forward,
press into the pinky toes

00:10:25.110 --> 00:10:27.439
and back one more time.

00:10:27.439 --> 00:10:29.260
Forward and back.

00:10:29.260 --> 00:10:31.420
Downward Facing Dog.

00:10:31.420 --> 00:10:33.500
Walk the hands out if you
need to a little bit here.

00:10:33.500 --> 00:10:35.530
Peel the hips up high.

00:10:35.530 --> 00:10:36.810
Take a couple breaths.

00:10:36.810 --> 00:10:40.962
Find any soft, easy movement
here that feels awesome.

00:10:46.083 --> 00:10:48.081
Nice, then draw
the navel up and in.

00:10:48.081 --> 00:10:51.350
Start to roll
forward into a Plank.

00:10:51.350 --> 00:10:54.029
Keep those low ribs hugging in.

00:10:54.029 --> 00:10:57.310
Keeping the abs engaged,
draw your navel in and up.

00:10:57.310 --> 00:10:59.940
Great, from here we're gonna
slowly lower onto the forearms.

00:10:59.940 --> 00:11:01.970
You can interlace 
the fingertips together

00:11:01.970 --> 00:11:05.050
or keep the 
forearms parallel, palms flat.

00:11:05.050 --> 00:11:08.460
You can also lower the
knees here for Half Plank.

00:11:08.460 --> 00:11:10.779
If the knees are lifted,
reach the heels back.

00:11:10.779 --> 00:11:13.970
We're gonna dip the
right hip down slowly.

00:11:13.970 --> 00:11:17.700
Shift it through center,
take it to the left.

00:11:17.700 --> 00:11:21.160
Up through center,
take it to the right.

00:11:21.160 --> 00:11:24.770
Up through center, to the left.

00:11:24.770 --> 00:11:27.680
One more time on each side.

00:11:29.643 --> 00:11:32.920
And then slowly lower the knees.

00:11:32.920 --> 00:11:35.270
Send it back, Child's Pose.

00:11:35.270 --> 00:11:37.576
Inhale in deeply.

00:11:38.617 --> 00:11:41.998
And exhale completely.

00:11:43.708 --> 00:11:46.022
Inhale in deeply.

00:11:47.516 --> 00:11:49.950
Exhale completely.

00:11:49.950 --> 00:11:52.579
Inhale to rise up all fours.

00:11:52.579 --> 00:11:54.660
Exhale, Downward Facing Dog.

00:11:54.660 --> 00:11:57.869
You guys are doing great.
Take a deep breath in here.

00:11:57.869 --> 00:12:01.440
Nice cleansing breath
out through the mouth.

00:12:02.586 --> 00:12:04.110
Excellent, bend the knees.

00:12:04.110 --> 00:12:05.830
Inhale, look forward.

00:12:05.830 --> 00:12:07.780
Exhale, make your way
to the top of your mat.

00:12:07.780 --> 00:12:09.540
You can walk.

00:12:09.540 --> 00:12:11.730
You can hop, you can float.

00:12:11.730 --> 00:12:14.530
Feet together, really together 
or hip width apart.

00:12:14.530 --> 00:12:17.760
Your choice,
just nice conscious footing.

00:12:17.760 --> 00:12:21.070
Forward Fold.
Let it all hang.

00:12:21.070 --> 00:12:24.528
Breathe, bend your knees.

00:12:28.436 --> 00:12:32.520
Release through the
neck and the shoulders.

00:12:34.021 --> 00:12:35.190
And then when you're ready,

00:12:35.190 --> 00:12:38.860
follow your breath
and slowly roll up,

00:12:38.860 --> 00:12:41.994
rise up to standing.

00:12:48.040 --> 00:12:52.770
When you rise up,
think about lifting your heart

00:12:52.770 --> 00:12:56.699
and just taking a quiet
moment here for yourself.

00:12:59.330 --> 00:13:03.440
Benji took a little
moment for himself too.

00:13:03.440 --> 00:13:05.320
Alright, here we go.

00:13:05.320 --> 00:13:07.600
Grounding through
the feet, inhale,

00:13:07.600 --> 00:13:10.380
bring the palms together
at your heart space.

00:13:10.380 --> 00:13:14.760
Exhale, send the hips back,
Utkatasana, Chair Pose.

00:13:14.760 --> 00:13:16.560
Fret not, you got this.

00:13:16.560 --> 00:13:17.780
Use this mudra here,

00:13:17.780 --> 00:13:22.029
the palms pressing together
to help remind yourself to keep

00:13:22.029 --> 00:13:25.680
the chest open and the
sternum lifted to the thumbs.

00:13:25.680 --> 00:13:27.929
Alright, sink it back.

00:13:27.929 --> 00:13:32.140
Connect to your low abdominals
here by drawing them in and up.

00:13:32.140 --> 00:13:33.630
That's the ticket.

00:13:33.630 --> 00:13:34.720
Now sink a little lower.

00:13:34.720 --> 00:13:39.189
Inhale in, exhale,
release, Forward Fold.

00:13:39.189 --> 00:13:41.940
Good, inhale, halfway lift.

00:13:41.940 --> 00:13:43.220
Draw the abs up.

00:13:43.220 --> 00:13:46.380
Exhale, slow fold.

00:13:46.380 --> 00:13:47.760
Good, fingertips to the mat.

00:13:47.760 --> 00:13:50.160
Step the right foot back.

00:13:50.160 --> 00:13:52.400
Front knee's bent,
back knee's lifted.

00:13:52.400 --> 00:13:53.940
You're gonna 
bring the palms together

00:13:53.940 --> 00:13:55.949
at the heart space once again.

00:13:55.949 --> 00:14:00.230
Sink deep here,
draw your low ribcage in.

00:14:01.966 --> 00:14:03.889
Excellent, inhale in.

00:14:03.889 --> 00:14:07.470
Exhale, relax the shoulders.

00:14:08.529 --> 00:14:10.880
When you're ready, drop the
fingertips down to come up.

00:14:10.880 --> 00:14:13.389
You're gonna inhale, reach
the fingertips all the way up.

00:14:13.389 --> 00:14:15.500
So we're in a High Lunge here.

00:14:15.500 --> 00:14:17.510
Keep the front
knee bent generously.

00:14:17.510 --> 00:14:20.060
As you exhale,
press the palms back,

00:14:20.060 --> 00:14:23.470
lean forward, draw your
abs towards your spine.

00:14:23.470 --> 00:14:25.240
Reach the back heel all the way

00:14:25.240 --> 00:14:26.500
towards the
back edge of the mat.

00:14:26.500 --> 00:14:28.499
Lengthen through
the crown of the head.

00:14:28.499 --> 00:14:31.700
Good, inhale,
rise up once again.

00:14:31.700 --> 00:14:33.599
High Lunge and then repeat.

00:14:33.599 --> 00:14:36.434
Exhale, send the heart forward,

00:14:36.434 --> 00:14:39.270
hug the abs into the spine.

00:14:39.270 --> 00:14:42.110
Inhale, reach it up.

00:14:42.110 --> 00:14:46.340
Last time, exhale, forward,
press it back with the palms.

00:14:47.406 --> 00:14:49.350
Good, then release.

00:14:49.350 --> 00:14:50.740
Bring the hands to the earth.

00:14:50.740 --> 00:14:53.049
Let's take a twist here.
Left arm all the way up.

00:14:53.049 --> 00:14:55.110
Breathe into your belly.

00:14:55.110 --> 00:14:57.050
Exhale, come all
the way back down.

00:14:57.050 --> 00:14:59.440
Step the left
foot back to Plank.

00:14:59.440 --> 00:15:02.220
So we're back in the Plank.

00:15:02.220 --> 00:15:05.190
Inhale in here,
exhale to the forearms.

00:15:05.190 --> 00:15:08.600
Second round,
hip dips, right hip comes down.

00:15:08.600 --> 00:15:11.210
So we're focusing on quality
here today, not quantity.

00:15:11.210 --> 00:15:14.511
Nice and slow and in control.

00:15:15.950 --> 00:15:18.120
Keep breathing.

00:15:18.120 --> 00:15:20.269
Doing your part to connect,

00:15:20.269 --> 00:15:24.060
to wake up and bring more
awareness to the abdominal wall.

00:15:26.561 --> 00:15:28.370
Nice, then we'll release.

00:15:28.370 --> 00:15:30.730
Go ahead and come to all fours.

00:15:30.730 --> 00:15:33.300
Take a moment in Child's Pose.

00:15:33.300 --> 00:15:34.560
Breathe in.

00:15:35.610 --> 00:15:36.974
Breathe out.

00:15:38.179 --> 00:15:41.819
And then rise up on
the inhale to all fours.

00:15:41.819 --> 00:15:45.779
Exhale, Downward Facing Dog.

00:15:45.779 --> 00:15:50.240
Inhale, step the
right foot all the way up.

00:15:50.240 --> 00:15:52.569
Exhale, High Lunge here.

00:15:52.569 --> 00:15:54.630
We're gonna start by
bringing the palms together,

00:15:54.630 --> 00:15:57.650
slowly rising up.

00:15:57.650 --> 00:16:00.279
Front knee's bent,
back heel's reaching back.

00:16:00.279 --> 00:16:02.139
If you're feeling
a little tight here,

00:16:02.139 --> 00:16:05.350
bend this back knee first to
get your center underneath you

00:16:05.350 --> 00:16:06.790
so you can think about

00:16:06.790 --> 00:16:09.260
connecting the low abs 
with the upper abs,

00:16:09.260 --> 00:16:12.326
almost as if you
had suspenders on.

00:16:16.247 --> 00:16:17.690
Nice, and then
when you're ready,

00:16:17.690 --> 00:16:19.270
fingertips go down to come up.

00:16:19.270 --> 00:16:21.499
Inhale, high lunge.

00:16:21.499 --> 00:16:22.810
Hold onto those suspenders.

00:16:22.810 --> 00:16:25.810
Connect the hip points
with the upper abs.

00:16:25.810 --> 00:16:29.329
Think about drawing
everything into center.

00:16:29.329 --> 00:16:30.829
Inhale in.

00:16:30.829 --> 00:16:32.150
Exhale, here we go.

00:16:32.150 --> 00:16:33.750
Send the fingertips back.

00:16:33.750 --> 00:16:35.420
We lean forward, but again,

00:16:35.420 --> 00:16:38.309
we're not just letting the
belly draw down with gravity.

00:16:38.309 --> 00:16:40.850
We're hugging the
abs into the spine.

00:16:40.850 --> 00:16:42.769
Good, inhale, rise up.

00:16:42.769 --> 00:16:44.120
High Lunge.

00:16:44.120 --> 00:16:46.820
Exhale, send it back.

00:16:46.820 --> 00:16:48.912
Hug the low ribs in.

00:16:48.912 --> 00:16:51.120
Inhale, rise up.

00:16:52.143 --> 00:16:55.752
And exhale, send it back.

00:16:55.752 --> 00:16:58.560
Good, bring the
fingertips down to the earth.

00:16:58.560 --> 00:17:01.210
Inhale, right fingertips
up towards the sky.

00:17:01.210 --> 00:17:03.919
Lengthen through the 
crown of the head. Big twist.

00:17:03.919 --> 00:17:06.800
Exhale, bring it
all the way back down.

00:17:06.800 --> 00:17:08.799
Plant the palms,
step the right toes back.

00:17:08.799 --> 00:17:11.319
Last round, yay!

00:17:11.319 --> 00:17:15.200
Forearms to the earth and
we're gonna dip the hips.

00:17:15.200 --> 00:17:17.531
Breathing.

00:17:24.829 --> 00:17:26.270
Meet your comfortable edge.

00:17:26.270 --> 00:17:27.380
If you took a break,

00:17:27.380 --> 00:17:31.187
come on back in for 
one more round each side.

00:17:32.500 --> 00:17:34.572
Working those obliques.

00:17:34.572 --> 00:17:37.000
And then come to the knees.

00:17:37.000 --> 00:17:40.710
And this time we're gonna
come all the way up to a seat.

00:17:40.710 --> 00:17:43.440
And if being on the
knees is not your jam,

00:17:43.440 --> 00:17:46.580
then you can shift to
a cross-legged position.

00:17:46.580 --> 00:17:49.950
Inhale in, lengthen through 
the crown of the head.

00:17:49.950 --> 00:17:52.960
Exhale, relax the shoulders.

00:17:54.630 --> 00:17:56.590
Nice, just take a
moment for yourself here.

00:17:56.590 --> 00:17:59.196
Notice how you feel.

00:17:59.196 --> 00:18:01.670
A little recovery moment.
(claps)

00:18:01.670 --> 00:18:03.390
And then bat the eyelashes open.

00:18:03.390 --> 00:18:06.740
Come forward onto all
fours as you breathe in.

00:18:06.740 --> 00:18:10.710
Exhale, Downward Facing Dog.

00:18:10.710 --> 00:18:13.290
Inhale to bend the knees,
look forward.

00:18:13.290 --> 00:18:16.050
Exhale to make your
way to the top of the mat.

00:18:16.050 --> 00:18:18.600
Inhale, halfway lift.

00:18:18.600 --> 00:18:21.740
Exhale, soften and bow.

00:18:21.740 --> 00:18:23.429
Inhale, bend the knees,

00:18:23.429 --> 00:18:25.580
bring the palms
together at the heart space.

00:18:25.580 --> 00:18:29.440
Sink it back, rise up and
sink it back into Chair Pose.

00:18:29.440 --> 00:18:31.070
So the knees
are bent generously,

00:18:31.070 --> 00:18:33.560
the shoulder blades
are drawing together.

00:18:33.560 --> 00:18:35.620
We're drawing
the navel in and up,

00:18:35.620 --> 00:18:39.670
connecting to the
abdominal wall here.

00:18:39.670 --> 00:18:43.640
Inhale in, exhale,
sink a little lower.

00:18:43.640 --> 00:18:45.920
Then you're gonna keep
your left foot where it is or

00:18:45.920 --> 00:18:49.200
you're just gonna step your
right foot back into your lunge.

00:18:49.200 --> 00:18:50.340
Excellent.

00:18:50.340 --> 00:18:52.380
Then we have this airplane move

00:18:52.380 --> 00:18:54.940
we already did so we're gonna
keep the legs where they are,

00:18:54.940 --> 00:18:57.190
send the fingertips
out into the airplane.

00:18:57.190 --> 00:18:58.530
Inhale in.

00:18:58.530 --> 00:19:01.720
Exhale, you're gonna
slowly slide the right toes.

00:19:01.720 --> 00:19:05.850
Maybe they lift,
come up into a Warrior III.

00:19:05.850 --> 00:19:08.870
Draw the abdominals up and in.

00:19:08.870 --> 00:19:10.360
Find that strength,

00:19:10.360 --> 00:19:14.982
that activation here
to hold you, to lift you.

00:19:16.580 --> 00:19:17.580
Then check it out. 
From here,

00:19:17.580 --> 00:19:18.810
you're gonna 
bend your right knee,

00:19:18.810 --> 00:19:21.772
draw it all the way back in,
palms come together.

00:19:21.772 --> 00:19:23.615
Utkatasana, Chair.

00:19:23.615 --> 00:19:25.230
Same thing on the other side.
We got this.

00:19:25.230 --> 00:19:26.869
Shift to the right.

00:19:26.869 --> 00:19:29.611
Send the left foot
back here to start.

00:19:31.030 --> 00:19:34.539
Connect the abs before you
move into the balancing posture.

00:19:34.539 --> 00:19:38.780
So finding that connection
best you can and it takes practice.

00:19:40.090 --> 00:19:41.900
When you're ready,
sending the fingertips back,

00:19:41.900 --> 00:19:44.410
leaning forward.

00:19:44.410 --> 00:19:47.549
And then maybe we
slide the left toes in.

00:19:47.549 --> 00:19:50.445
Maybe they lift off.

00:19:51.990 --> 00:19:56.790
Finding that drawing in
of the low belly,

00:19:56.790 --> 00:20:01.520
that hugging up and
in of the upper abs.

00:20:02.610 --> 00:20:06.340
And then slow, best you can, 
with core control,

00:20:06.340 --> 00:20:09.180
bring it back in,
Utkatasana.

00:20:09.180 --> 00:20:10.570
Inhale in here.

00:20:10.570 --> 00:20:13.150
Exhale to stand and rise.

00:20:13.150 --> 00:20:15.240
Arms can just fall
gently at your side.

00:20:15.240 --> 00:20:17.939
Take a deep breath in.

00:20:17.939 --> 00:20:21.240
Exhale, just a moment
for yourself here.

00:20:21.240 --> 00:20:25.480
It's all a moment for yourself,
a new moment for yourself here.

00:20:28.339 --> 00:20:30.090
Palms come together
at the heart space.

00:20:30.090 --> 00:20:34.540
Inhale in, exhale, send the
sits bones back, Chair Pose.

00:20:34.540 --> 00:20:38.720
Inhale in again here.
Exhale, Forward Fold.

00:20:38.720 --> 00:20:41.280
Inhale, halfway lift.

00:20:41.280 --> 00:20:44.999
Exhale, slow and
steady back into the fold.

00:20:44.999 --> 00:20:47.620
Plant the palms,
step your right foot back,

00:20:47.620 --> 00:20:49.870
step your left foot back.

00:20:49.870 --> 00:20:52.270
We're done with Planks
though so lower your knees.

00:20:52.270 --> 00:20:53.650
Yay!

00:20:53.650 --> 00:20:58.620
Swing your legs to one
side and come into a seat.

00:21:01.011 --> 00:21:05.080
Alright, we're gonna keep
the knees bent here to start.

00:21:05.080 --> 00:21:07.760
Come onto the sits bones,
feet are on the ground.

00:21:07.760 --> 00:21:12.424
You're gonna lean back
onto your forearms here.

00:21:13.590 --> 00:21:16.140
And then we're gonna bring
the knees and the shins back up

00:21:16.140 --> 00:21:18.960
into Tabletop Position just
like we did at the beginning

00:21:18.960 --> 00:21:22.169
of this practice with
the arms behind our head.

00:21:22.169 --> 00:21:25.250
Now lengthen the
tailbone down just a bit.

00:21:25.250 --> 00:21:27.710
Draw the abs,
you can even take a look down

00:21:27.710 --> 00:21:29.810
at your belly and
you might even see,

00:21:29.810 --> 00:21:31.030
you may not, don't worry,

00:21:31.030 --> 00:21:34.178
a little drawing
in of the muscles.

00:21:34.178 --> 00:21:36.059
Good, then we're gonna
come to another round of

00:21:36.059 --> 00:21:39.380
Single Leg Stretch but this
time up here on the forearms.

00:21:39.380 --> 00:21:42.200
So squeeze the legs
together this time.

00:21:42.200 --> 00:21:44.240
Extend, let's start
with the left leg again.

00:21:44.240 --> 00:21:46.440
Let's extend the left leg out.

00:21:46.440 --> 00:21:49.340
Try to keep this idea of
squeezing the inner thighs in

00:21:49.340 --> 00:21:51.500
towards the
center the whole time.

00:21:51.500 --> 00:21:53.810
Switch.

00:21:53.810 --> 00:21:57.570
And up on the forearms 
you can really tell if your

00:21:57.570 --> 00:21:59.180
rib cage is splaying out here

00:21:59.180 --> 00:22:01.530
so hug that

00:22:01.530 --> 00:22:05.100
lower rib cage in.

00:22:05.100 --> 00:22:06.320
Just like when on our backs

00:22:06.320 --> 00:22:10.680
we're pressing
our back into the mat.

00:22:10.680 --> 00:22:13.105
It's that same sensation.

00:22:14.760 --> 00:22:18.051
And you might hear your pants
sliding on each other here,

00:22:18.051 --> 00:22:21.000
your legs sliding,
that's a good sign.

00:22:21.000 --> 00:22:23.559
Getting into the
deep core muscles here.

00:22:23.559 --> 00:22:26.330
For three, breathe.

00:22:26.330 --> 00:22:29.030
For two.

00:22:29.030 --> 00:22:30.110
And one.

00:22:30.110 --> 00:22:33.480
Press up back to
upright position.

00:22:33.480 --> 00:22:34.799
Open the knees wide and

00:22:34.799 --> 00:22:38.510
you might just take a rest
here in a little Cobbler's Pose.

00:22:38.510 --> 00:22:41.486
Knees wide,
soles of the feet together.

00:22:43.539 --> 00:22:47.950
Alright, last bit before
we lie down and rest.

00:22:47.950 --> 00:22:49.840
We're gonna bring the
hands behind the thighs,

00:22:49.840 --> 00:22:51.740
loop the shoulders back,
inhale in.

00:22:51.740 --> 00:22:54.780
Come to your version of
Boat Pose here to start.

00:22:54.780 --> 00:22:58.160
So the knees can be bent
with the hands behind the legs.

00:22:58.160 --> 00:23:00.460
Great.

00:23:00.460 --> 00:23:02.240
We've been working with
Single Leg Stretch so maybe

00:23:02.240 --> 00:23:06.322
you play with straightening
one leg and then the other.

00:23:06.322 --> 00:23:09.270
Option to take the
fingertips forward.

00:23:09.270 --> 00:23:11.280
Everyone breathe,
lift your chest up,

00:23:11.280 --> 00:23:15.340
sternum up towards
those imaginary thumbs,

00:23:15.340 --> 00:23:17.340
your heart's space.

00:23:17.340 --> 00:23:21.139
And maybe you straighten
the legs here and breathe.

00:23:21.139 --> 00:23:23.650
Boat Pose, your version.

00:23:23.650 --> 00:23:26.080
You're here for five.

00:23:26.080 --> 00:23:27.360
Four.

00:23:27.360 --> 00:23:28.380
Three.

00:23:28.380 --> 00:23:30.840
You got it!
Lift your chest, two.

00:23:30.840 --> 00:23:32.190
And one.

00:23:32.190 --> 00:23:33.279
Awesome.

00:23:33.279 --> 00:23:36.550
Come on to your back,
set up for Bridge Pose.

00:23:36.550 --> 00:23:38.720
Knees bent, 
soles of the feet on the mat.

00:23:38.720 --> 00:23:42.320
When you're ready, start to
roll up from your tailbone.

00:23:42.320 --> 00:23:46.564
Keep those shoulders relaxed,
collarbone nice and wide.

00:23:48.960 --> 00:23:50.180
Relax your jaw.

00:23:50.180 --> 00:23:55.204
Think about sending your shins
forward as you lift the hips

00:23:55.204 --> 00:23:58.349
and then slow and steady,

00:23:58.349 --> 00:24:00.720
releasing down
through the spine.

00:24:00.720 --> 00:24:02.710
Two more.

00:24:02.710 --> 00:24:05.484
Moving with your breath.

00:24:25.411 --> 00:24:29.049
After your last one,
hug the knees into the chest.

00:24:29.049 --> 00:24:32.650
Again, if a Happy Baby's calling
your name or any other stretch,

00:24:32.650 --> 00:24:35.735
go ahead and do it now.

00:24:39.695 --> 00:24:41.769
And then we'll
hug the right knee in,

00:24:41.769 --> 00:24:44.130
extend the left leg out long.

00:24:44.130 --> 00:24:47.830
Find a twist by taking your
right knee over to the left,

00:24:47.830 --> 00:24:52.650
breathing into the low belly,
closing your eyes,

00:24:52.650 --> 00:24:56.330
softening through the
skin of the forehead.

00:25:00.674 --> 00:25:03.190
And then melt it back to center.

00:25:03.190 --> 00:25:05.848
Same thing on the other side.

00:25:07.020 --> 00:25:11.260
Releasing any tension
in the low back here.

00:25:12.964 --> 00:25:16.538
Nice breath into the belly.

00:25:21.759 --> 00:25:25.440
And when you're ready, go ahead
and bring it back to center.

00:25:25.440 --> 00:25:28.043
Extend your legs out long.

00:25:29.300 --> 00:25:32.090
Allow your arms to rest
gently at your sides or

00:25:32.090 --> 00:25:36.252
maybe allow the hands
to rest somewhere on your body.

00:25:38.050 --> 00:25:39.430
Close your eyes.

00:25:39.430 --> 00:25:44.042
We're gonna take
three slow breaths here.

00:25:55.209 --> 00:25:58.344
Coming into stillness

00:25:58.344 --> 00:26:01.679
before we wrap this baby up.

00:26:12.840 --> 00:26:16.071
And slowly bring
your hands together.

00:26:17.280 --> 00:26:19.300
Draw the thumbs
up to the third eye.

00:26:19.300 --> 00:26:23.490
Start to wiggle your toes 
and rotate the ankles.

00:26:24.750 --> 00:26:26.110
Way to show up today.

00:26:26.110 --> 00:26:29.310
Thank you so much for taking on

00:26:29.310 --> 00:26:33.413
this type of practice 
that is disciplined

00:26:33.413 --> 00:26:36.010
and can yield

00:26:36.010 --> 00:26:38.820
great benefits for
the physical body but

00:26:38.820 --> 00:26:41.680
also the mental and
the emotional as well.

00:26:41.680 --> 00:26:44.650
Really appreciate you guys
sharing your time with me.

00:26:44.650 --> 00:26:48.540
Let's take one last
breath in together.

00:26:48.540 --> 00:26:51.278
And exhale to close.

00:26:52.458 --> 00:26:54.219
Namaste.

00:26:55.721 --> 00:26:59.232
(upbeat music)