WEBVTT

00:00:00.105 --> 00:00:02.810
- Hello everyone.
Welcome to Yoga With Adriene.

00:00:02.810 --> 00:00:05.960
I'm Adriene and this,
of course, is sweet Benji.

00:00:05.960 --> 00:00:08.000
And welcome to the new digs.

00:00:08.000 --> 00:00:10.400
Today we have Yoga
for Calves for you.

00:00:10.400 --> 00:00:12.160
This is a full practice so

00:00:12.160 --> 00:00:15.312
hop into something comfy
and let's get started.

00:00:15.312 --> 00:00:19.747
(upbeat music)

00:00:27.760 --> 00:00:32.960
Okie doke, let's begin
today in Extended Child's Pose.

00:00:32.960 --> 00:00:36.440
So come on down to the ground.

00:00:36.440 --> 00:00:38.240
We'll come through all fours.

00:00:38.240 --> 00:00:40.440
Bring the knees wide.

00:00:40.440 --> 00:00:43.920
Just in your own time,
get settled in here as you send

00:00:43.920 --> 00:00:46.640
the hips back and
the arms forward.

00:00:46.640 --> 00:00:47.320
And of course,

00:00:47.320 --> 00:00:50.600
if this is not a good
starting position for you,

00:00:50.600 --> 00:00:53.000
listen to your body,
find what feels good.

00:00:53.000 --> 00:00:57.376
Maybe you begin in a
nice cross-legged seat.

00:01:00.000 --> 00:01:04.280
And right away,
let's start to just drop into

00:01:04.280 --> 00:01:09.000
this moment by
noticing the breath.

00:01:09.000 --> 00:01:10.280
You know the drill.

00:01:10.280 --> 00:01:15.561
Take a second to lovingly just
notice where your energy's at.

00:01:17.240 --> 00:01:20.480
Just a reminder,
one of the things I love about

00:01:20.480 --> 00:01:24.360
this type of home practice or
daily practice wherever you're

00:01:24.360 --> 00:01:28.480
practicing from is
it's all connected.

00:01:28.480 --> 00:01:31.840
So while we'll
focus on the calves today,

00:01:31.840 --> 00:01:35.766
this is an opportunity for you
to check in with your energy.

00:01:37.040 --> 00:01:39.840
Check in with the status,

00:01:39.840 --> 00:01:42.400
the status of
your mental health,

00:01:42.400 --> 00:01:45.908
your emotional being,

00:01:45.908 --> 00:01:48.958
all that jazz.

00:01:51.600 --> 00:01:55.560
Start to deepen the
breath as you're ready.

00:01:58.320 --> 00:02:01.800
And I'll just take a
couple breaths here with you,

00:02:01.800 --> 00:02:03.762
quieting my voice so we can

00:02:03.762 --> 00:02:07.764
check in with how we're feeling.

00:02:18.040 --> 00:02:22.240
Nice. And then press
into your foundation,

00:02:22.240 --> 00:02:25.120
that which is
touching the earth,

00:02:25.120 --> 00:02:27.800
and let's come forward slowly,

00:02:27.800 --> 00:02:31.120
mindfully, lovingly
into a Tabletop Position.

00:02:31.120 --> 00:02:34.400
If you started in
a cross-legged seat,

00:02:34.400 --> 00:02:36.560
come meet me here.

00:02:36.560 --> 00:02:39.440
I wanna thank Benji
for joining us today.

00:02:39.440 --> 00:02:40.760
Little sweetheart.

00:02:40.760 --> 00:02:45.160
Wrists underneath the shoulders,
knees underneath the hips.

00:02:45.160 --> 00:02:46.520
So we're gonna ease in today

00:02:46.520 --> 00:02:48.760
but I am gonna invite you
to bring a little energy,

00:02:48.760 --> 00:02:52.000
bring a little love and
intention into the movement so

00:02:52.000 --> 00:02:55.320
you can get the
most out of this session.

00:02:55.320 --> 00:02:57.440
Drop the belly, open the chest.

00:02:57.440 --> 00:03:01.120
Inhale, lift the chin slightly.

00:03:01.120 --> 00:03:03.640
Then exhale,
round through the spine.

00:03:03.640 --> 00:03:06.600
Gripping, pressing down
through the fingertips.

00:03:06.600 --> 00:03:10.680
Navel draws up
into a Cat Stretch.

00:03:10.680 --> 00:03:13.680
Keep it going, nice and slow.

00:03:13.680 --> 00:03:15.000
Moving with your breath.

00:03:15.000 --> 00:03:17.598
Inhale, drop the belly.

00:03:19.080 --> 00:03:21.800
And then exhale,
round through the spine.

00:03:21.800 --> 00:03:23.620
Gather up your abs.

00:03:23.620 --> 00:03:28.378
(laughs) It's a funny sentence
but truly, lift up.

00:03:30.728 --> 00:03:33.517
And then one more time.

00:03:39.680 --> 00:03:43.120
And then slowly bring
the spine back to neutral.

00:03:43.120 --> 00:03:46.681
We're gonna walk the hands
just a couple inches forward.

00:03:48.000 --> 00:03:51.240
And then inhale,
breathe into your belly here.

00:03:51.240 --> 00:03:55.480
Exhale, draw the navel
and the abs all the way up.

00:03:55.480 --> 00:03:57.200
And we're gonna curl
the right toes under,

00:03:57.200 --> 00:04:01.080
just the right toes and
extend that right leg out.

00:04:01.080 --> 00:04:03.920
Now we're gonna create
a little sawing effect,

00:04:03.920 --> 00:04:05.920
forward and back.

00:04:05.920 --> 00:04:08.440
Obviously starting to get into

00:04:08.440 --> 00:04:11.280
the calf muscle but
also the foot, the ankle.

00:04:11.280 --> 00:04:13.720
And just notice if you're

00:04:13.720 --> 00:04:17.720
starting to roll that
right foot in or maybe out.

00:04:17.720 --> 00:04:23.080
And see if you can find an
evenness through the toesies.

00:04:23.080 --> 00:04:25.998
Careful not to lock
out your elbows here.

00:04:27.280 --> 00:04:30.920
Careful not to
disregard your beautiful neck.

00:04:30.920 --> 00:04:32.520
So if it's hanging here,

00:04:32.520 --> 00:04:36.680
see if you can find extension
through the crown of the head.

00:04:36.680 --> 00:04:38.160
Always looking to find that

00:04:38.160 --> 00:04:42.160
integrity in the
spine in the yoga practice.

00:04:42.160 --> 00:04:44.680
Whatever that means to you,
it'll continue to develop and

00:04:44.680 --> 00:04:47.040
evolve and change and
that's why I love yoga.

00:04:47.040 --> 00:04:50.440
Alright, bring that
right knee back in.

00:04:50.440 --> 00:04:52.520
Now you're gonna curl both toes

00:04:52.520 --> 00:04:54.810
and just take a
second to get off the wrists,

00:04:54.810 --> 00:04:56.840
particularly if you're not used

00:04:56.840 --> 00:04:59.520
to spending a lot
of time on your hands.

00:05:00.280 --> 00:05:02.446
Stick with it though.

00:05:03.560 --> 00:05:05.720
And then we'll come back
and repeat on the other side.

00:05:05.720 --> 00:05:07.920
Walk the hands out a bit.

00:05:07.920 --> 00:05:10.600
Press into the
top of the right foot.

00:05:10.600 --> 00:05:13.560
Keep the left toes curled under.

00:05:13.560 --> 00:05:17.130
And find this
gentle movement here.

00:05:21.160 --> 00:05:23.090
Another thing 
you might notice here

00:05:23.090 --> 00:05:24.720
is if all of your weight

00:05:24.720 --> 00:05:27.800
is starting to fall to
the right side of your mat,

00:05:27.800 --> 00:05:30.040
start to activate
through your center,

00:05:30.040 --> 00:05:31.600
your core muscles,

00:05:31.600 --> 00:05:36.120
and all the muscles in the back
body and around the spinal cord

00:05:36.120 --> 00:05:40.428
to find that
middle ground here.

00:05:41.840 --> 00:05:45.709
AKA really press
into your left palm.

00:05:48.320 --> 00:05:50.440
Alright, now bring 
that left knee in.

00:05:50.440 --> 00:05:51.440
Take a second.

00:05:51.440 --> 00:05:53.000
You're not gonna
curl the toes this time.

00:05:53.000 --> 00:05:54.880
Just take a second
to send the hips back,

00:05:54.880 --> 00:05:57.120
reach the fingertips forward.

00:05:57.120 --> 00:06:00.160
Tent the palms which means
you put an imaginary tent pole in

00:06:00.160 --> 00:06:02.480
the center of the palm and
you press into the fingertips.

00:06:02.480 --> 00:06:05.440
Reach the wrists forward.

00:06:05.440 --> 00:06:08.960
Stretch, stretch, stretch.

00:06:08.960 --> 00:06:10.880
And then we're picking up
the energy here a little bit.

00:06:10.880 --> 00:06:12.960
We're gonna come
back to all fours.

00:06:12.960 --> 00:06:15.320
Curl the right toes under.

00:06:15.320 --> 00:06:16.720
And then send
them all the way out.

00:06:16.720 --> 00:06:18.600
Then you're gonna
draw a little semi-circle.

00:06:18.600 --> 00:06:21.520
So the right toes 
go all the way

00:06:21.520 --> 00:06:24.000
to spill off the
left side of the mat.

00:06:24.000 --> 00:06:28.200
You can turn your gaze
to look at your right heel.

00:06:28.200 --> 00:06:29.680
And then breathe deep here.

00:06:29.680 --> 00:06:31.200
Press away from your yoga mat.

00:06:31.200 --> 00:06:32.720
Feel that stretch from the

00:06:32.720 --> 00:06:36.920
right ear all the way to
the right shoulder, right hip,

00:06:36.920 --> 00:06:39.787
and the outer edge
of the right ankle.

00:06:41.080 --> 00:06:42.520
Then listen carefully.

00:06:42.520 --> 00:06:44.880
We're gonna 
lift that right heel

00:06:44.880 --> 00:06:49.040
and slowly drag it all
the way back to the center line.

00:06:49.040 --> 00:06:50.880
Inhale, look forward.

00:06:50.880 --> 00:06:53.800
Exhale, knee to nose.

00:06:53.800 --> 00:06:55.600
Gather up the abs.

00:06:55.600 --> 00:06:56.680
Inhale, look forward.

00:06:56.680 --> 00:06:59.280
Soft bend in the elbows.

00:06:59.280 --> 00:07:02.504
Exhale with control,
knee to nose.

00:07:04.200 --> 00:07:08.040
Last time, inhale, extend.

00:07:08.040 --> 00:07:09.760
Exhale, abs draw up.

00:07:09.760 --> 00:07:13.640
Press into your
left foot for stability.

00:07:13.640 --> 00:07:15.240
Press, press, press.

00:07:15.240 --> 00:07:17.800
And then release.

00:07:17.800 --> 00:07:19.600
Second side, curl the left toes.

00:07:19.600 --> 00:07:21.120
Send them out.

00:07:21.120 --> 00:07:23.240
Then draw a circle,
semi-circle, excuse me,

00:07:23.240 --> 00:07:26.760
around to spill
off the right edge.

00:07:26.760 --> 00:07:30.400
You can take your gaze to
look at your left foot here.

00:07:30.400 --> 00:07:31.480
Breathe.

00:07:31.480 --> 00:07:32.920
Press away from the yoga mat.

00:07:32.920 --> 00:07:36.452
Feel that big stretch.

00:07:42.200 --> 00:07:43.800
And then slow and with control,

00:07:43.800 --> 00:07:45.480
stay connected
to your core here

00:07:45.480 --> 00:07:50.520
as you lift the left heel,
draw it back slowly to center.

00:07:50.520 --> 00:07:52.600
Level the hips best you can.

00:07:52.600 --> 00:07:54.120
Hug those low ribs up and in

00:07:54.120 --> 00:07:56.760
just a bit to get a
little more core stability.

00:07:56.760 --> 00:07:58.840
Then we'll inhale, look forward.

00:07:58.840 --> 00:08:01.360
Exhale, rounding the spine.

00:08:01.360 --> 00:08:03.880
Knee to nose.

00:08:03.880 --> 00:08:05.360
Inhale, look forward.

00:08:05.360 --> 00:08:08.000
Slow and steady here.

00:08:08.000 --> 00:08:10.271
Exhale, knee to nose.

00:08:11.560 --> 00:08:14.480
Inhale, look forward.
Last time.

00:08:14.480 --> 00:08:17.120
Pressing into both palms evenly.

00:08:17.120 --> 00:08:18.560
Exhale, squeeze and lift.

00:08:18.560 --> 00:08:20.480
Stay here for a breath.
Squeeze and lift.

00:08:20.480 --> 00:08:23.720
Press into your right foot.

00:08:23.720 --> 00:08:25.440
And then release.
Awesome.

00:08:25.440 --> 00:08:27.760
Send the hips back.
Walk the fingertips forward.

00:08:27.760 --> 00:08:30.960
This time we're gonna bring
the palms together and bring the

00:08:30.960 --> 00:08:36.320
palms up and behind the
back of the head or the neck.

00:08:36.320 --> 00:08:38.997
Breathe in.

00:08:40.680 --> 00:08:42.679
Breathe out.

00:08:43.840 --> 00:08:47.440
Release the hands
back and guess what?

00:08:47.440 --> 00:08:50.319
It's Plank Pose time.

00:08:51.640 --> 00:08:53.600
Soften through the elbows.

00:08:53.600 --> 00:08:56.320
Send the left leg out.
Send the right leg out.

00:08:56.320 --> 00:08:57.640
You got this.
We got this.

00:08:57.640 --> 00:08:59.777
You can always lower 
your knees at any time

00:08:59.777 --> 00:09:01.960
but since we are
focusing on the calves today,

00:09:01.960 --> 00:09:04.840
I encourage you to give
it the old college try.

00:09:04.840 --> 00:09:06.480
Reach those heels back.

00:09:06.480 --> 00:09:09.160
Maybe even a good adjustment

00:09:09.160 --> 00:09:13.520
could just be doing one
at a time until you lift.

00:09:13.520 --> 00:09:14.400
Excuse me, one at a time

00:09:14.400 --> 00:09:18.616
meaning one knee at a time
until you're ready to lift both.

00:09:19.880 --> 00:09:22.960
And then it's a hold but
it's never really a hold in yoga

00:09:22.960 --> 00:09:26.640
because you're always moving
with the cycle of the breath.

00:09:26.640 --> 00:09:28.120
So just make sure
you're breathing.

00:09:28.120 --> 00:09:29.880
Neck is nice and long.

00:09:31.000 --> 00:09:33.120
Maybe lifting the hips
just an inch up

00:09:33.120 --> 00:09:35.982
if they're sinking low here.

00:09:37.480 --> 00:09:41.840
Feeling the muscles of the
lower abdominal wall turn on.

00:09:41.840 --> 00:09:43.080
You're here for three.

00:09:43.080 --> 00:09:45.960
Reach the heels back for two.

00:09:45.960 --> 00:09:48.200
And one, awesome.
Lower the knees.

00:09:48.200 --> 00:09:50.000
If you need to take a
little break on the wrists,

00:09:50.000 --> 00:09:52.728
you have lots of
options here now.

00:09:54.080 --> 00:09:57.160
And then when you're ready,
Downward Facing Dog.

00:09:57.160 --> 00:09:59.320
Take your time.

00:10:00.440 --> 00:10:03.120
Hips reach up high.

00:10:03.120 --> 00:10:05.120
Palms press firmly 
into the ground

00:10:05.120 --> 00:10:09.080
and let's of course
bring the awareness here today,

00:10:09.080 --> 00:10:10.720
especially to the lower body.

00:10:10.720 --> 00:10:13.974
So start to
slowly pedal the knees.

00:10:15.440 --> 00:10:20.160
Bending one knee as you
straighten the opposite leg.

00:10:20.160 --> 00:10:22.840
And continuing
that nice and slow.

00:10:22.840 --> 00:10:25.280
And then same
thing as we did before,

00:10:25.280 --> 00:10:29.340
just notice if you're starting
to kind of turn out in the feet

00:10:29.340 --> 00:10:32.840
or inward, prone in.

00:10:32.840 --> 00:10:37.846
See if you can move
evenly through the toes.

00:10:42.080 --> 00:10:44.600
Building strength
and stamina here

00:10:44.600 --> 00:10:49.470
in the upper body
as you work the lower body.

00:10:51.640 --> 00:10:53.560
Lovely, now drop both heels.

00:10:53.560 --> 00:10:55.440
You got this, inhale.

00:10:55.440 --> 00:10:59.320
Press firmly into the hands as
you lift the right leg up high.

00:10:59.320 --> 00:11:01.920
Point the toes, flex the toes.

00:11:01.920 --> 00:11:04.920
Twice more, 
point the toes, flex the toes.

00:11:04.920 --> 00:11:07.520
There goes my ankle (chuckles)
and point the toes.

00:11:07.520 --> 00:11:11.360
Flex the toes, drop the
left heel a little more.

00:11:11.360 --> 00:11:15.320
Nice, and then slowly bring
that right foot all the way up.

00:11:15.320 --> 00:11:17.440
If it doesn't
make it to the top,

00:11:17.440 --> 00:11:22.080
you can always guide, guide,
guide it there with your hands.

00:11:22.080 --> 00:11:24.000
Alright, and then from here,
a Crescent Lunge.

00:11:24.000 --> 00:11:25.880
Keep the back
knee on the ground.

00:11:25.880 --> 00:11:28.360
We're gonna sweep
the right fingertip.

00:11:28.360 --> 00:11:29.840
We're gonna
sweep both fingertips,

00:11:29.840 --> 00:11:32.240
excuse me, forward,
up and back.

00:11:32.240 --> 00:11:35.240
Pressing into all four
corners of the right foot.

00:11:35.240 --> 00:11:38.760
Back toes are
curled under for today.

00:11:38.760 --> 00:11:41.560
Breathing deep, inhale in.

00:11:41.560 --> 00:11:42.840
Exhale, rain it down.

00:11:42.840 --> 00:11:45.200
Go ahead and
wiggle the fingertips.

00:11:45.200 --> 00:11:46.720
Then tent the palms and

00:11:46.720 --> 00:11:49.640
we're gonna send the
right hip crease back,

00:11:49.640 --> 00:11:52.360
straightening
through the right knee.

00:11:52.360 --> 00:11:55.446
Flex your right toes 
towards your face.

00:11:57.000 --> 00:11:58.200
Breathing deep here,

00:11:58.200 --> 00:12:00.480
really pulling that
right hip crease back

00:12:00.480 --> 00:12:04.289
and keeping a
soft bend in the right knee.

00:12:08.080 --> 00:12:08.880
Then listen carefully,

00:12:08.880 --> 00:12:10.920
from here we're
gonna kind of tick-tock.

00:12:10.920 --> 00:12:13.760
Not kind of, we are going
to tick-tock this right foot.

00:12:13.760 --> 00:12:17.840
So you're gonna slowly,
slowly, with care,

00:12:17.840 --> 00:12:20.393
open the toes to the right.

00:12:21.920 --> 00:12:24.760
And then slowly,
slowly, with care,

00:12:24.760 --> 00:12:27.600
turn them inward.

00:12:27.600 --> 00:12:29.541
Again, to the right.

00:12:31.530 --> 00:12:33.393
And in.

00:12:34.360 --> 00:12:37.760
And one last time, to the right.

00:12:37.760 --> 00:12:38.960
And in.

00:12:38.960 --> 00:12:41.280
Roll through the front foot,
come forward.

00:12:41.280 --> 00:12:42.680
One more time, Crescent Lunge.

00:12:42.680 --> 00:12:43.960
Inhale, reach for the sky.

00:12:43.960 --> 00:12:45.200
Big breath in.

00:12:45.200 --> 00:12:47.560
Your exhale takes you down.

00:12:47.560 --> 00:12:49.920
Plant the palms,
step it back to Plank Pose.

00:12:49.920 --> 00:12:54.240
So left knee lifts and
we're in our second hold.

00:12:54.240 --> 00:12:57.800
Moving with the breath, breathe.

00:12:57.800 --> 00:13:02.280
Reach, reach,
reach the heels back.

00:13:02.280 --> 00:13:06.200
Lift the hips up an inch.

00:13:06.200 --> 00:13:09.480
Lengthen through the neck.

00:13:09.480 --> 00:13:11.280
Inhale in again.

00:13:11.280 --> 00:13:15.844
Exhale, hips up high and
back, Downward Facing Dog.

00:13:19.640 --> 00:13:23.600
Reconnect with your breath here.

00:13:23.600 --> 00:13:25.080
Lots of weight in the heels.

00:13:25.080 --> 00:13:26.200
It's okay, they don't have to

00:13:26.200 --> 00:13:27.920
come close to
touching the earth.

00:13:27.920 --> 00:13:30.240
I'm sorry that everyone
got so caught up in that,

00:13:30.240 --> 00:13:32.320
but that's no problem.

00:13:32.320 --> 00:13:33.960
It's not even a real goal of

00:13:33.960 --> 00:13:37.080
mine for my heels to
touch the earth anymore.

00:13:37.080 --> 00:13:40.560
So when you're ready,
press into both palms evenly.

00:13:40.560 --> 00:13:43.920
Inhale, lift the
left leg up high.

00:13:43.920 --> 00:13:46.720
Find that equanimity,
find that balance.

00:13:46.720 --> 00:13:48.920
Hug, muscle to bone.

00:13:48.920 --> 00:13:53.400
Find the midline and we're gonna
point the left toes and flex.

00:13:53.400 --> 00:13:55.680
Point and flex.

00:13:55.680 --> 00:13:57.280
Really dropping down
through that right heel.

00:13:57.280 --> 00:14:00.360
One more time, point and flex.

00:14:00.360 --> 00:14:04.640
Yes, and then slowly bring
it all the way up and through.

00:14:04.640 --> 00:14:06.160
Right knee comes to the earth.

00:14:06.160 --> 00:14:07.640
Keep the back toes curled under

00:14:07.640 --> 00:14:09.360
for this one and
when you're ready,

00:14:09.360 --> 00:14:12.840
we'll sweep the arms up, 
Crescent Lunge.

00:14:12.840 --> 00:14:15.360
Big breath in, lift your chest.

00:14:15.360 --> 00:14:16.920
Maybe your gaze goes up.

00:14:16.920 --> 00:14:18.440
Squeeze the inner thighs to the

00:14:18.440 --> 00:14:23.360
center line for stability
if you're feeling off balance.

00:14:23.360 --> 00:14:27.800
And then wiggle the fingertips,
let's rain it down.

00:14:27.800 --> 00:14:29.160
Fingertips come to the mat.

00:14:29.160 --> 00:14:31.591
We pull the
left hip crease back.

00:14:34.400 --> 00:14:38.654
Benji takes a little scratch,
maybe you do too.

00:14:42.560 --> 00:14:43.560
And then here we go.

00:14:43.560 --> 00:14:44.880
And I don't wanna take too much

00:14:44.880 --> 00:14:47.160
time talking about it but
this is a pose where I very much

00:14:47.160 --> 00:14:49.320
notice I'm always
kind of turned out.

00:14:49.320 --> 00:14:52.720
So just letting your toes really
give you some information,

00:14:52.720 --> 00:14:54.512
some feedback.

00:14:55.960 --> 00:14:58.240
And then of course,
we'll play with that

00:14:58.240 --> 00:15:01.320
by tick-tocking the foot
and you can really feel

00:15:01.320 --> 00:15:05.040
the sensation, of course, of
coming out and coming in and

00:15:05.040 --> 00:15:09.120
this will be
different for everyone.

00:15:09.120 --> 00:15:11.040
Self study of yoga.

00:15:11.040 --> 00:15:12.300
Ooh.

00:15:13.440 --> 00:15:18.070
If you're not already 
taking the left toes out

00:15:18.070 --> 00:15:22.280
and dialing them in three times.

00:15:22.280 --> 00:15:27.001
Really slow please,
nice and mindful.

00:15:28.740 --> 00:15:31.920
Woo. That was a lot
for me on the left side.

00:15:31.920 --> 00:15:33.440
Roll through that left foot.

00:15:33.440 --> 00:15:34.920
One more Crescent
Lunge with the breath.

00:15:34.920 --> 00:15:36.360
Inhale, sweep the arms up.

00:15:36.360 --> 00:15:38.040
Big breath.

00:15:38.040 --> 00:15:40.920
Exhale, rain it down.

00:15:40.920 --> 00:15:44.000
Plant the palms,
step the left toes back.

00:15:44.000 --> 00:15:46.040
Your last Plank Hold.

00:15:46.040 --> 00:15:49.080
We got this, breathing deep.

00:15:49.080 --> 00:15:52.840
Finding maybe perhaps an

00:15:52.840 --> 00:15:56.920
opportunity here to
soften the skin of the face.

00:15:56.920 --> 00:15:59.080
To tap into a focus that you

00:15:59.080 --> 00:16:03.680
maybe haven't really
tapped into today as of yet.

00:16:03.680 --> 00:16:06.960
Drawing your attention inward.

00:16:06.960 --> 00:16:09.200
Feeling that shake, that breath.

00:16:09.200 --> 00:16:11.200
You're here for three.

00:16:11.200 --> 00:16:13.960
Two, one, hips up high and back.

00:16:13.960 --> 00:16:17.200
Downward Facing Dog.

00:16:17.200 --> 00:16:19.880
Take a nice cleansing breath

00:16:19.880 --> 00:16:23.151
or big breath 
that serves you here.

00:16:26.480 --> 00:16:29.920
And then an Adriene favorite,
a Yoga With Adriene favorite,

00:16:29.920 --> 00:16:31.560
instead of hopping
or just stepping up,

00:16:31.560 --> 00:16:33.360
we're gonna criss-cross step.

00:16:33.360 --> 00:16:36.880
I love this for waking
up the fascia of the foot,

00:16:36.880 --> 00:16:38.080
the ankle, all the way up

00:16:38.080 --> 00:16:40.280
through the calf, of course, 
and the back of the knee.

00:16:40.280 --> 00:16:44.720
So you're gonna slowly
criss-cross step one leg over

00:16:44.720 --> 00:16:48.960
the other 'til you
hit the top of your mat.

00:16:48.960 --> 00:16:51.560
And let's go feet
hip width apart here.

00:16:51.560 --> 00:16:53.800
And you're gonna
stay in the Forward Fold.

00:16:53.800 --> 00:16:57.920
So start to relax your head,
your neck.

00:16:57.920 --> 00:16:59.240
I love a Forward Fold.

00:16:59.240 --> 00:17:02.026
It's a great 
opportunity to let go

00:17:02.026 --> 00:17:04.520
of anything you've been
hanging on to that just may

00:17:04.520 --> 00:17:07.697
not be providing

00:17:07.697 --> 00:17:10.716
anything of good use.

00:17:15.040 --> 00:17:16.520
Yes.

00:17:16.520 --> 00:17:17.920
Then slowly left fingertips are

00:17:17.920 --> 00:17:20.040
gonna come to the
center of the mat.

00:17:20.040 --> 00:17:21.720
Nice and slow,
you're gonna bring the

00:17:21.720 --> 00:17:24.120
right fingertips all
the way across the chest,

00:17:24.120 --> 00:17:26.360
straightening through
the right leg

00:17:26.360 --> 00:17:28.960
as you reach
the right arm up.

00:17:28.960 --> 00:17:31.920
Left knee bends slowly.

00:17:33.440 --> 00:17:35.120
And then you're gonna switch

00:17:35.120 --> 00:17:37.800
and you're gonna use
your low abs to support this.

00:17:37.800 --> 00:17:41.643
Bend the right knee,
straighten the left leg, woo.

00:17:43.120 --> 00:17:45.360
And then release it and
we'll take it to the other side.

00:17:45.360 --> 00:17:48.080
Right fingertips
replace the left.

00:17:48.080 --> 00:17:50.360
Start with the left leg 
straight, right knee bent.

00:17:50.360 --> 00:17:52.400
As you reach the
left fingertips up,

00:17:52.400 --> 00:17:57.000
this should be the one you have
potentially more movement in,

00:17:57.000 --> 00:17:58.840
flexibility in.

00:17:58.840 --> 00:18:00.560
And then you gotta
gather those low abs,

00:18:00.560 --> 00:18:02.640
let me tell you,
to make this switch.

00:18:02.640 --> 00:18:05.464
So left knee bends slightly,
doesn't have to be a big move,

00:18:05.464 --> 00:18:09.050
right leg, straighten.

00:18:09.050 --> 00:18:11.640
And then we release.

00:18:11.640 --> 00:18:15.200
Release everything,
come back into the Forward Fold.

00:18:15.200 --> 00:18:18.656
Take a deep breath here, inhale.

00:18:20.320 --> 00:18:21.918
And exhale.

00:18:23.280 --> 00:18:24.080
Nice.

00:18:24.080 --> 00:18:27.120
Plant the palms,
step one foot back,

00:18:27.120 --> 00:18:29.400
then the other,
send the hips up high and back,

00:18:29.400 --> 00:18:31.900
Downward Facing Dog.

00:18:31.900 --> 00:18:35.440
Alright, press into
the palms from here.

00:18:35.440 --> 00:18:36.920
We're gonna soften the knees.

00:18:36.920 --> 00:18:40.680
We're gonna go into a
little bit of a Wild Thing Pose.

00:18:40.680 --> 00:18:41.880
So if you need to peek at me,

00:18:41.880 --> 00:18:44.600
this is your first time doing 
Wild Thing, please do.

00:18:44.600 --> 00:18:47.760
We're gonna start with
the softness in the knees.

00:18:47.760 --> 00:18:51.160
Feet and ankles and
calves are all prepped here.

00:18:51.160 --> 00:18:53.720
We're gonna
slowly dial the toes,

00:18:53.720 --> 00:18:55.080
all of them,
towards the left,

00:18:55.080 --> 00:18:56.880
heels to the right.

00:18:56.880 --> 00:19:00.040
And then we're gonna
lift this left arm up,

00:19:00.040 --> 00:19:03.040
step the left foot back and
come into a little back bend

00:19:03.040 --> 00:19:05.160
here as you
straighten the right leg.

00:19:05.160 --> 00:19:06.200
And you can reach the arm all

00:19:06.200 --> 00:19:08.800
the way up towards the sky or
maybe all the way up overhead,

00:19:08.800 --> 00:19:10.791
lifting the hips.

00:19:12.080 --> 00:19:15.400
Breathing deep here.

00:19:15.400 --> 00:19:18.880
Inhale in for Wild Thing.

00:19:18.880 --> 00:19:23.840
Exhale, use those low abs to
help draw you back to center.

00:19:23.840 --> 00:19:25.920
Take a break in
between if you need to,

00:19:25.920 --> 00:19:29.240
Child's Pose or
Downward Facing Dog.

00:19:29.240 --> 00:19:30.680
But as soon as you're ready,

00:19:30.680 --> 00:19:32.760
we'll take it
to the other side.

00:19:32.760 --> 00:19:36.720
Dialing the toes to the right,
heels to the left.

00:19:36.720 --> 00:19:39.920
And then we slowly
lift the right arm up,

00:19:39.920 --> 00:19:41.240
right foot steps back.

00:19:41.240 --> 00:19:43.320
I'm gonna step differently

00:19:43.320 --> 00:19:45.240
since I'm trying to
stay on my mat here,

00:19:45.240 --> 00:19:47.320
but you will
spill off your mat.

00:19:47.320 --> 00:19:50.160
For the shape, inhale,
lifting the chest,

00:19:50.160 --> 00:19:53.541
opening through the front body.

00:19:57.480 --> 00:20:02.280
Wherever you are, take
one last deep full breath in.

00:20:02.280 --> 00:20:05.520
Exhale, connect to
center to come back.

00:20:05.520 --> 00:20:07.720
Yes, Downward Facing Dog.

00:20:07.720 --> 00:20:10.520
Nice work, way to
try something new.

00:20:10.520 --> 00:20:12.280
Inhale in here.

00:20:12.280 --> 00:20:14.960
Exhale to lower
the knees to the mat.

00:20:14.960 --> 00:20:18.360
Cross the ankles behind you
or swing the legs to one side,

00:20:18.360 --> 00:20:21.000
any side and come through for

00:20:21.000 --> 00:20:23.680
our final pose which
is Paschimottanasana,

00:20:23.680 --> 00:20:27.360
a seated Forward Fold.

00:20:27.360 --> 00:20:28.720
If this is not your jam,

00:20:28.720 --> 00:20:30.840
option two could be to get,

00:20:30.840 --> 00:20:32.900
to lay on your back

00:20:32.900 --> 00:20:37.040
and do this here.

00:20:37.040 --> 00:20:39.760
But I'm gonna stay seated.

00:20:39.760 --> 00:20:42.760
So maybe you move the
fleshy part of the buttocks aside.

00:20:42.760 --> 00:20:46.680
You can work with heels,
hip width apart or together.

00:20:46.680 --> 00:20:51.160
We'll just take a deep breath
to reach fingertips to the sky.

00:20:51.160 --> 00:20:54.840
Exhale, think up and over
with those low abs they draw up

00:20:54.840 --> 00:20:58.600
as you come all the
way into the fold.

00:20:58.600 --> 00:21:01.000
Slight or
generous bend in the knees.

00:21:01.000 --> 00:21:02.160
And same thing here,

00:21:02.160 --> 00:21:04.840
just notice toes are
coming in or headed out,

00:21:04.840 --> 00:21:06.320
see if we can use the toes to

00:21:06.320 --> 00:21:10.600
give us feedback of what's
happening all through the legs.

00:21:10.600 --> 00:21:15.333
And then I'll quiet down for a
second and allow you to breathe.

00:21:16.440 --> 00:21:19.080
And just take a moment of quiet

00:21:19.080 --> 00:21:22.976
for yourself
here in this stretch.

00:21:37.146 --> 00:21:42.080
And then slowly
release the stretch.

00:21:42.080 --> 00:21:45.000
Roll the spine up.

00:21:45.000 --> 00:21:49.248
And we'll cross the ankles

00:21:49.248 --> 00:21:51.520
and come to a comfortable seat

00:21:51.520 --> 00:21:54.728
which maybe some
of you started in.

00:21:57.240 --> 00:21:59.160
And as you come into
your comfortable seat,

00:21:59.160 --> 00:22:02.680
you can close the eyes.

00:22:02.680 --> 00:22:07.651
Maybe you bring the palms
together at the heart space.

00:22:10.400 --> 00:22:15.110
You just notice how you feel
from the crown of the head

00:22:15.110 --> 00:22:19.880
all the way to the
soles of the feet.

00:22:19.880 --> 00:22:24.640
Way to take some 
time to check in

00:22:24.640 --> 00:22:27.835
with your bod

00:22:27.835 --> 00:22:31.612
but also your whole being.

00:22:33.280 --> 00:22:34.640
I love sharing
practice with you.

00:22:34.640 --> 00:22:36.680
Thank you so
much for being here.

00:22:36.680 --> 00:22:38.680
Hope to see you again soon.

00:22:38.680 --> 00:22:41.600
Let's inhale, bring the thumbs 
up to the forehead here,

00:22:41.600 --> 00:22:42.760
the third eye space,

00:22:42.760 --> 00:22:46.640
take a final deep
collective breath in together.

00:22:46.640 --> 00:22:49.800
Here we go, inhale.

00:22:49.800 --> 00:22:51.466
And exhale,

00:22:51.466 --> 00:22:56.480
option to bow 
to close out the sesh.

00:22:56.480 --> 00:22:57.520
Namaste.

00:22:57.520 --> 00:23:00.481
Thanks everyone.
See you next time.

00:23:00.481 --> 00:23:05.765
(upbeat music)