WEBVTT 00:00:00.350 --> 00:00:01.420 - Hello everyone. 00:00:01.420 --> 00:00:03.989 My name is Adriene and this is Benji 00:00:03.989 --> 00:00:06.510 and welcome to your yoga PE today. 00:00:06.510 --> 00:00:10.090 We're gonna focus on energizing the body so please join me 00:00:10.090 --> 00:00:14.200 standing up nice and tall in Mountain Pose. 00:00:14.200 --> 00:00:16.720 Ground through your feet, get strong in your legs, 00:00:16.720 --> 00:00:20.030 lift your chest up like you're nice and proud 00:00:20.030 --> 00:00:21.340 in your beautiful body. 00:00:21.340 --> 00:00:22.500 Yes. 00:00:22.500 --> 00:00:24.940 And then imagine, you can even take your hands 00:00:24.940 --> 00:00:26.480 to the top of your head. 00:00:26.480 --> 00:00:31.270 Imagine that the tip of your head is the top or the peak, 00:00:31.270 --> 00:00:33.330 if you will, of the mountain. 00:00:33.330 --> 00:00:35.629 Awesome and then if your hands are up go ahead and allow them 00:00:35.629 --> 00:00:37.300 to come back down to your sides. 00:00:37.300 --> 00:00:39.930 Your arms are the sides of the mountain here. 00:00:39.930 --> 00:00:42.139 We're standing up nice and tall. 00:00:42.139 --> 00:00:45.500 We're gonna take a couple of deep breaths in to start. 00:00:45.500 --> 00:00:49.469 So here we go big inhale in through your nose. 00:00:50.591 --> 00:00:53.829 And out through your mouth. 00:00:55.002 --> 00:00:57.182 Good, in through your nose. 00:00:58.709 --> 00:01:02.154 And you can make a little sound here as you breath out. 00:01:02.154 --> 00:01:04.090 (sighs) 00:01:04.090 --> 00:01:06.120 And then let's get nice and loud on this third one. 00:01:06.120 --> 00:01:08.940 Inhale in. 00:01:08.940 --> 00:01:11.380 (sighs) 00:01:12.290 --> 00:01:13.340 Awesome. 00:01:13.340 --> 00:01:16.293 Beautiful Mountain Pose with deep breaths 00:01:16.293 --> 00:01:17.730 to ground us in this moment. 00:01:17.730 --> 00:01:21.079 Alright, we're gonna start with some shoulder rotations. 00:01:21.079 --> 00:01:24.240 Warming up through the shoulders so keep those nice big breaths 00:01:24.240 --> 00:01:26.913 going as you roll the shoulders back. 00:01:27.770 --> 00:01:29.030 Should feel really good. 00:01:29.030 --> 00:01:31.780 Just a couple times here. 00:01:32.636 --> 00:01:35.600 Awesome, now we're gonna swim it forward to take the shoulders 00:01:35.600 --> 00:01:39.710 in the opposite direction one arm at a time. 00:01:39.710 --> 00:01:44.388 Shoulder rotations forwards, swim it out. 00:01:49.360 --> 00:01:50.229 Awesome work. 00:01:50.229 --> 00:01:53.530 Now zip the legs together, stand up nice and tall again, 00:01:53.530 --> 00:01:56.350 Mountain Pose and then we're gonna bring our arms into a 00:01:56.350 --> 00:01:58.879 T-shape so we're gonna come into a position 00:01:58.879 --> 00:02:00.509 to get ready for our arm circles. 00:02:00.509 --> 00:02:02.529 We're gonna go one way first. 00:02:02.529 --> 00:02:05.079 Just establish either back or forward. 00:02:05.079 --> 00:02:06.666 You get to decide. 00:02:10.363 --> 00:02:11.710 And now we're gonna reverse it. 00:02:11.710 --> 00:02:13.310 Take it in the opposite direction. 00:02:13.310 --> 00:02:16.150 (mimics record reversing) 00:02:16.869 --> 00:02:19.130 And then reverse it. (mimics record reversing) 00:02:21.878 --> 00:02:24.196 And reverse it one more time. 00:02:25.700 --> 00:02:28.330 Awesome. Now come into your T-shape. 00:02:28.330 --> 00:02:30.933 I'm from Texas so I call this a Texas T. 00:02:30.933 --> 00:02:32.581 You're gonna really straighten your arms. 00:02:32.581 --> 00:02:33.778 Really reach, reach, reach 00:02:33.778 --> 00:02:37.020 and spread your fingertips like starfish. 00:02:37.020 --> 00:02:40.410 Beautiful, now we're gonna practice a balancing pose so 00:02:40.410 --> 00:02:44.860 we're gonna slowly lift up on to the toes so lift your heels, 00:02:44.860 --> 00:02:46.560 up onto the toes. 00:02:46.560 --> 00:02:49.760 See if you can balance here as you squeeze the legs. 00:02:49.760 --> 00:02:50.850 The arms will get tired but 00:02:50.850 --> 00:02:53.480 we're building strength and stability. 00:02:53.480 --> 00:02:55.560 Good and then lower the heels. 00:02:55.560 --> 00:02:57.910 To give the arms a rest we're gonna wrap them 00:02:57.910 --> 00:02:59.767 around our shoulders. 00:02:59.767 --> 00:03:01.220 Give yourself a big hug. 00:03:01.220 --> 00:03:03.560 Take a deep breath in. 00:03:03.560 --> 00:03:05.920 And a long breath out. 00:03:05.920 --> 00:03:08.970 Good, one more time, Texas T. Right into it, lift the heels. 00:03:08.970 --> 00:03:10.350 See if you can balance. 00:03:10.350 --> 00:03:12.880 And you can look at something on the ground in front of you to 00:03:12.880 --> 00:03:16.590 help you with your balance pose here. 00:03:17.921 --> 00:03:20.750 Beautiful, take a deep breath in. 00:03:20.750 --> 00:03:23.682 And then lower the heels and give yourself a hug. 00:03:27.001 --> 00:03:30.950 Awesome, release the arms step your feet nice and wide. 00:03:30.950 --> 00:03:32.850 Now we're gonna go into a windmill so send your 00:03:32.850 --> 00:03:35.030 fingertips up for Star Pose here. 00:03:35.030 --> 00:03:37.310 Again, spread the fingers like starfish. 00:03:37.310 --> 00:03:38.960 You're gonna take your right hand, 00:03:38.960 --> 00:03:41.900 inhale, exhale we're gonna fold forward, 00:03:41.900 --> 00:03:45.210 touch the left toes with your right hand. 00:03:45.210 --> 00:03:48.800 Now left hand goes all the way up towards the sky. 00:03:48.800 --> 00:03:50.590 Then we're gonna switch, we're gonna come all the way up 00:03:50.590 --> 00:03:53.460 through center and take it to the other side. 00:03:53.460 --> 00:03:56.290 Left hand reaches towards the right foot. 00:03:56.290 --> 00:03:58.450 Now keep it going back and forth. 00:03:58.450 --> 00:04:01.230 Building some heat in the body, opening up through the backs of 00:04:01.230 --> 00:04:03.070 the legs, the hamstrings. 00:04:03.070 --> 00:04:04.620 Get a great stretch here. 00:04:04.620 --> 00:04:07.637 The hips, back and forth. 00:04:08.630 --> 00:04:11.540 Sending the opposite hand, the one all the way up towards the 00:04:11.540 --> 00:04:14.450 sky and reaching towards your toes. 00:04:14.450 --> 00:04:16.310 Now if you can't touch your toes today, don't worry. 00:04:16.310 --> 00:04:18.993 Just reach in that direction. 00:04:21.591 --> 00:04:24.144 Awesome work, keep it goin'. 00:04:30.300 --> 00:04:31.520 And release. 00:04:31.520 --> 00:04:33.380 From here bring the hands at your heart, 00:04:33.380 --> 00:04:35.230 take a deep breath in. 00:04:35.853 --> 00:04:38.901 And exhale out through the mouth just like we did before. 00:04:40.030 --> 00:04:42.430 Now bend your knees, hop the feet together, 00:04:42.430 --> 00:04:45.740 zip the legs tight, tight, tight. Awesome. 00:04:45.740 --> 00:04:47.467 From here, we're gonna interlace the fingertips 00:04:47.467 --> 00:04:49.570 press the palms forward. 00:04:49.570 --> 00:04:52.060 Now bring the pinkies all the way up towards the sky, 00:04:52.060 --> 00:04:53.060 big stretch. 00:04:53.060 --> 00:04:56.560 If you want to you can yawn here as we move from side to side 00:04:56.560 --> 00:04:58.958 stretching through the side body. 00:05:03.867 --> 00:05:06.240 Excellent, then come back to center. 00:05:06.240 --> 00:05:07.860 Release the hands, wiggle the fingertips, 00:05:07.860 --> 00:05:10.980 rain it down and here we go. 00:05:10.980 --> 00:05:14.780 We're gonna step on the one foot. 00:05:14.780 --> 00:05:17.070 And then we're gonna lift the opposite leg, 00:05:17.070 --> 00:05:20.940 kiss opposite elbow to opposite knee like this. 00:05:20.940 --> 00:05:22.370 Then switch. 00:05:22.370 --> 00:05:25.420 So we're coming into a little bit of a slow march here. 00:05:25.420 --> 00:05:27.740 Elbow kissing knee. 00:05:27.740 --> 00:05:31.190 Back and forth, left to right. 00:05:31.190 --> 00:05:33.930 Once you feel like you get it you might start to 00:05:33.930 --> 00:05:37.201 speed it up a little bit. 00:05:37.201 --> 00:05:40.490 And if you feel pretty good here and you want to take it a step 00:05:40.490 --> 00:05:44.160 further, add a little hop. 00:05:44.160 --> 00:05:47.850 So we're getting our heart rate moving. 00:05:47.850 --> 00:05:49.580 We can smile here. 00:05:49.580 --> 00:05:50.580 We can laugh. 00:05:50.580 --> 00:05:52.473 We can giggle. 00:05:56.530 --> 00:05:58.610 We're breathing deep. 00:06:00.869 --> 00:06:03.951 And we'll keep it going for three, 00:06:03.951 --> 00:06:06.440 for two, and for one. 00:06:06.440 --> 00:06:10.030 Now zip the legs up come back to Mountain Pose. 00:06:10.030 --> 00:06:11.460 Control your breath. 00:06:11.460 --> 00:06:13.220 Take a deep breath in. 00:06:13.220 --> 00:06:15.420 And exhale out through the mouth. 00:06:17.668 --> 00:06:21.070 Awesome work, alright, now step the legs out wide. 00:06:21.070 --> 00:06:26.191 About as wide as your wrists are 00:06:26.191 --> 00:06:28.940 when you send your fingertips out in Texas T. 00:06:28.940 --> 00:06:30.889 So think about that. 00:06:30.889 --> 00:06:33.270 Take a second to find your stance 'cause now we're gonna 00:06:33.270 --> 00:06:36.570 do a still windmill, a different version. 00:06:36.570 --> 00:06:38.190 So legs are nice and wide. 00:06:38.190 --> 00:06:41.410 We also call this Standing Wide-Legged Forward Fold. 00:06:41.410 --> 00:06:43.281 You're gonna take your Texas T, 00:06:43.281 --> 00:06:46.344 you're gonna send your hips back, keep your Texas T, 00:06:46.344 --> 00:06:49.880 we take it forward as if you were looking into a pond. 00:06:49.880 --> 00:06:52.440 Maybe you see your reflection, maybe you wink at yourself. 00:06:52.440 --> 00:06:54.780 Say like, "What's up?" 00:06:54.780 --> 00:06:57.310 And then after you said what's up or hello, 00:06:57.310 --> 00:06:59.119 we're gonna take one hand to the ground 00:06:59.119 --> 00:07:02.199 and one hand to the sky. 00:07:02.199 --> 00:07:03.330 And if you don't make it, that's okay, 00:07:03.330 --> 00:07:04.833 you can hover in space and 00:07:04.833 --> 00:07:09.040 create more strength in your core. 00:07:09.040 --> 00:07:13.150 Now find stillness here. It's a challenge, breathe deep. 00:07:13.150 --> 00:07:16.143 Then come all the way back up, Texas T. 00:07:16.143 --> 00:07:17.830 Good, inhale in. 00:07:17.830 --> 00:07:19.139 Exhale out. 00:07:19.139 --> 00:07:21.270 Second side. 00:07:21.270 --> 00:07:23.714 Hand to the ground, hand to the sky. 00:07:23.714 --> 00:07:25.348 Try to find stillness. 00:07:28.394 --> 00:07:30.190 So good for the spine. 00:07:30.190 --> 00:07:32.060 Big twist, strong legs. 00:07:32.060 --> 00:07:34.930 Here we go, all the way back up to your Texas T. 00:07:34.930 --> 00:07:37.070 Here we go, big breath in. 00:07:37.070 --> 00:07:39.960 Big breath out, step or hop the feet together. 00:07:39.960 --> 00:07:41.720 Mountain Pose. 00:07:41.720 --> 00:07:44.440 Alright, awesome work, here we go. 00:07:44.440 --> 00:07:47.689 Interlace the fingertips, press them forward, up and back. 00:07:47.689 --> 00:07:48.890 Side body stretch. 00:07:48.890 --> 00:07:51.224 Again, we can yawn here. 00:07:54.720 --> 00:07:58.169 Alright, so the next thing is called squat and shoot. 00:07:58.169 --> 00:08:01.430 Before we do that we're gonna take a couple wrist circles. 00:08:01.430 --> 00:08:03.620 Just get ready for our lay-up. 00:08:03.620 --> 00:08:06.510 So just take the wrists one way. 00:08:06.510 --> 00:08:11.010 We can do open hands or fists and then the other. 00:08:13.090 --> 00:08:15.392 And you can have a little fun with it. 00:08:17.935 --> 00:08:19.639 Alright and then shake it out. 00:08:19.639 --> 00:08:21.580 And here we go, we're gonna drop it low, 00:08:21.580 --> 00:08:23.949 squat, you're gonna grab your ball 00:08:23.949 --> 00:08:26.010 and then you're gonna jump and shoot. 00:08:26.010 --> 00:08:28.889 And you can imagine a ball or you can imagine picking 00:08:28.889 --> 00:08:32.809 something creative off the ground like, "Oh, an apple." 00:08:32.809 --> 00:08:34.369 Maybe taking a bite and then shooting it. 00:08:34.369 --> 00:08:37.452 Here we go. We're gonna squat and shoot. 00:08:37.452 --> 00:08:39.649 Squat and shoot. 00:08:39.649 --> 00:08:41.661 Squat then shoot. 00:08:41.661 --> 00:08:43.805 Squat and shoot. 00:08:43.805 --> 00:08:46.200 Squat and shoot, you got this. 00:08:46.200 --> 00:08:47.465 Squat and shoot. 00:08:47.465 --> 00:08:49.860 Three more. Squat and shoot. 00:08:49.860 --> 00:08:51.801 Squat and shoot. 00:08:51.801 --> 00:08:53.570 Last one, squat and shoot. 00:08:53.570 --> 00:08:55.430 Here we go, step it wide we're going right 00:08:55.430 --> 00:08:56.970 into jumping jacks here. 00:08:56.970 --> 00:09:00.149 Nice and easy, nice and easy pace. 00:09:00.149 --> 00:09:02.579 This is what we're finishing up with today. 00:09:03.303 --> 00:09:05.759 So breathe deep. 00:09:06.628 --> 00:09:08.749 Keep it going. 00:09:08.749 --> 00:09:12.729 Now to add a little flavor to your jacks 00:09:12.729 --> 00:09:16.499 you can cross the legs in the middle. 00:09:16.499 --> 00:09:18.275 You can smile. 00:09:20.680 --> 00:09:24.339 You can make funny shapes with your eyebrows. 00:09:25.290 --> 00:09:27.789 Everyone breathe deep. 00:09:27.789 --> 00:09:30.370 You're doing awesome. 00:09:30.370 --> 00:09:34.392 So for the last 10 seconds, you might move in a circle. 00:09:38.760 --> 00:09:42.389 Good and then bring it back to center, our final Mountain Pose. 00:09:42.389 --> 00:09:43.389 Take a deep breath in. 00:09:43.389 --> 00:09:46.139 Crown of the head is the top of the mountain. 00:09:46.139 --> 00:09:50.509 And as you exhale hands rest gently at your side. 00:09:50.509 --> 00:09:53.018 Take a second to just notice how you feel. 00:09:54.719 --> 00:09:58.415 Feel your heart pumping, your blood flowing. 00:10:02.139 --> 00:10:04.410 We finish this PE break by 00:10:04.410 --> 00:10:07.167 taking a deep breath in together. 00:10:08.652 --> 00:10:11.549 And one final exhale together. 00:10:12.862 --> 00:10:14.410 Thanks everyone. 00:10:14.410 --> 00:10:16.223 Take good care. 00:10:16.223 --> 00:10:20.101 (upbeat music)