1 00:00:00,000 --> 00:00:02,083 - Hey guys. Welcome to Yoga With Adriene. 2 00:00:02,083 --> 00:00:04,730 I am Adriene, and today on the Foundations of Yoga series, 3 00:00:04,730 --> 00:00:06,559 we're gonna learn one of my favorite postures. 4 00:00:06,559 --> 00:00:08,781 It's a wide-legged Forward Fold, 5 00:00:08,781 --> 00:00:12,023 standing wide-legged Forward Fold today, or Prasa... 6 00:00:12,023 --> 00:00:14,760 (laughs) 7 00:00:14,760 --> 00:00:17,756 Prasarita Padottanansana. 8 00:00:17,756 --> 00:00:19,532 I'm human, guys. 9 00:00:19,532 --> 00:00:22,293 It's Sanskrit. Say that five times fast. 10 00:00:22,293 --> 00:00:23,511 It's one of my favorite poses. 11 00:00:23,511 --> 00:00:24,870 It's great for the whole body. 12 00:00:24,870 --> 00:00:26,765 It's great for the legs, it's great for the back, 13 00:00:26,765 --> 00:00:29,839 it's a really great pose that I often recommend 14 00:00:29,839 --> 00:00:31,824 for students who have anxiety. 15 00:00:31,824 --> 00:00:33,659 If you're anxious, or if you're feeling 16 00:00:33,659 --> 00:00:35,319 particularly anxious about something, 17 00:00:35,319 --> 00:00:38,257 this is a great pose to kind of tackle 18 00:00:38,257 --> 00:00:42,375 and experience to quell that. 19 00:00:42,375 --> 00:00:44,293 So, sounds pretty good to me. I don't know what you think. 20 00:00:44,293 --> 00:00:46,127 Let's hop on the mat and learn 21 00:00:46,127 --> 00:00:48,322 standing wide-legged Forward Fold. 22 00:00:48,322 --> 00:00:51,495 (upbeat music) 23 00:00:59,861 --> 00:01:01,207 Okay, so from your Mountain Pose, 24 00:01:01,207 --> 00:01:03,873 we're gonna step the feet nice and wide. 25 00:01:03,873 --> 00:01:06,296 We're gonna send the fingertips left to right. 26 00:01:06,296 --> 00:01:08,699 Brighten the fingertips, spread your fingertips, 27 00:01:08,699 --> 00:01:11,154 and just like we learned in Triangle Pose, 28 00:01:11,154 --> 00:01:12,915 Foundations of Yoga Triangle Pose, 29 00:01:12,915 --> 00:01:17,255 this is kind of a good guide, to just go ankle to wrist, 30 00:01:17,255 --> 00:01:19,797 rather than saying three to four feet. 31 00:01:19,797 --> 00:01:22,618 Everyone's different, right, you know? 32 00:01:22,618 --> 00:01:25,138 One of my best friends is seven feet tall, so it's like, 33 00:01:25,138 --> 00:01:28,289 you have to take in your body to account, okay? 34 00:01:28,289 --> 00:01:30,978 And especially when we're focusing on foundations, 35 00:01:30,978 --> 00:01:34,100 it's like, it's a good time to slow down 36 00:01:34,100 --> 00:01:36,178 and be like, "Oh, but for my body it's different. 37 00:01:36,178 --> 00:01:37,513 "For Adriene's body it's this." 38 00:01:37,513 --> 00:01:41,684 But as a general mark, we can go ankle to wrist connection 39 00:01:41,684 --> 00:01:44,881 for these kind of standing wide-legged things. 40 00:01:44,881 --> 00:01:46,338 Take a second to pull the pinkies back, 41 00:01:46,338 --> 00:01:47,787 just to find that lift in the heart, why not, 42 00:01:47,787 --> 00:01:49,348 lengthen the tailbone down. 43 00:01:50,487 --> 00:01:53,261 And then whatever this means to you, close your eyes 44 00:01:53,261 --> 00:01:56,154 and think about the sit bone to heel connection. 45 00:01:57,849 --> 00:02:00,602 Cue Kermit the Frog, go. 46 00:02:02,756 --> 00:02:04,379 What I mean is, see a line 47 00:02:04,379 --> 00:02:06,049 from your sit bones to your heels. 48 00:02:06,049 --> 00:02:07,930 So you might have noticed you were collapsing 49 00:02:07,930 --> 00:02:09,683 into the inner arches of the feet. 50 00:02:09,683 --> 00:02:12,154 For this wide-angle pose, 51 00:02:12,154 --> 00:02:14,849 I really wanna press into my heels. 52 00:02:14,849 --> 00:02:16,370 And again, whatever it means to you, 53 00:02:16,370 --> 00:02:18,712 consider this sit bone to heel connection. 54 00:02:18,712 --> 00:02:20,048 I think you'll notice that you kind of 55 00:02:20,048 --> 00:02:21,435 sit back onto your heels a little bit 56 00:02:21,435 --> 00:02:24,261 when you think about that line. 57 00:02:24,261 --> 00:02:27,490 Maybe you actually feel the muscles, the connection 58 00:02:27,490 --> 00:02:30,531 from the sitting bones all the way down towards the feet. 59 00:02:30,531 --> 00:02:32,191 And maybe you notice how, 60 00:02:32,191 --> 00:02:33,342 everyone go ahead and bring your hands to your 61 00:02:33,342 --> 00:02:35,753 waistline here while I talk about this foundation. 62 00:02:35,753 --> 00:02:37,345 'Cause you're like, "My arms!" 63 00:02:37,345 --> 00:02:40,001 Hands to the waistline here, hands to the hips, 64 00:02:40,001 --> 00:02:41,693 whatever feels good. 65 00:02:41,693 --> 00:02:45,048 You notice that your weight goes from 66 00:02:45,048 --> 00:02:47,834 the inner arches, perhaps, to the outer arches. 67 00:02:47,834 --> 00:02:50,182 And then see if you can keep a little integrity 68 00:02:50,182 --> 00:02:52,675 in that big toe mound. 69 00:02:52,675 --> 00:02:53,807 So it might seem like 70 00:02:53,807 --> 00:02:55,357 I'm talking a lot about the feet here, 71 00:02:55,357 --> 00:02:57,075 but this is Foundations of Yoga, 72 00:02:57,075 --> 00:03:01,127 so really taking a second to build from the ground up. 73 00:03:01,127 --> 00:03:04,053 This is gonna help us once we go down into the Forward Fold. 74 00:03:04,053 --> 00:03:05,687 And this is why we have this series. 75 00:03:05,687 --> 00:03:08,670 It's like, when we're in fast-paced classes, 76 00:03:08,670 --> 00:03:11,491 we kind of don't have the time. 77 00:03:11,491 --> 00:03:13,709 It's ironic that we're in yoga and we don't have the time 78 00:03:13,709 --> 00:03:15,601 to kind of build a good foundation. 79 00:03:15,601 --> 00:03:18,748 So taking the time now. 80 00:03:18,748 --> 00:03:20,884 Lift your toes to just kind of really marry 81 00:03:20,884 --> 00:03:24,317 that sole of the foot connection down to the earth. 82 00:03:24,317 --> 00:03:26,340 And then experiment with turning 83 00:03:26,340 --> 00:03:27,735 your two big toes in slightly. 84 00:03:27,735 --> 00:03:29,230 So perhaps you've already done that. 85 00:03:29,230 --> 00:03:33,004 But maybe you haven't, maybe you're naturally turning out. 86 00:03:33,004 --> 00:03:34,606 See if you can turn your toes in slightly 87 00:03:34,606 --> 00:03:37,815 to really feel that connection to the outer edges of the feet. 88 00:03:39,906 --> 00:03:41,654 Your feet might even start to feel 89 00:03:41,654 --> 00:03:42,854 like they're doing a lot of work here, 90 00:03:42,854 --> 00:03:44,580 and that's good, that's okay. 91 00:03:44,580 --> 00:03:47,775 Press into the heels, lengthen the tailbone down, 92 00:03:47,775 --> 00:03:48,975 take a deep breath in. 93 00:03:48,975 --> 00:03:50,800 I'm gonna reach my fingertips behind my ears 94 00:03:50,800 --> 00:03:53,087 and reach up just once to kind of lengthen the side body 95 00:03:53,087 --> 00:03:55,107 in case it's the only thing you're doing today. 96 00:03:55,107 --> 00:03:57,464 Engage the tops of the thighs. 97 00:03:57,464 --> 00:04:01,549 Engage the knees here by lifting the kneecaps just slightly. 98 00:04:02,430 --> 00:04:04,385 Pull the thumbs back, remember this space. 99 00:04:04,385 --> 00:04:06,433 Keep it lifted, heart lifted as we 100 00:04:06,433 --> 00:04:08,478 bring the hands back down here, 101 00:04:08,478 --> 00:04:10,042 fingertips left to right. 102 00:04:10,945 --> 00:04:12,643 Take a deep breath in. 103 00:04:12,643 --> 00:04:14,442 Keep the armpit chest lifted here, 104 00:04:14,442 --> 00:04:15,963 so this part of the body lifting, 105 00:04:15,963 --> 00:04:17,646 naturally we're here, right? 106 00:04:17,646 --> 00:04:18,877 So lift, lift it up. 107 00:04:18,877 --> 00:04:20,422 In fact, everyone open your palms. 108 00:04:21,188 --> 00:04:24,353 This is that Titanic thing I keep referring to, 109 00:04:24,353 --> 00:04:28,079 that ha-la-lu Kate Winslet moment. 110 00:04:28,079 --> 00:04:29,531 Confidence. 111 00:04:29,531 --> 00:04:31,609 And then keep this lift, this confidence, 112 00:04:31,609 --> 00:04:33,518 and bring your hands to your hips. 113 00:04:33,518 --> 00:04:36,253 Now, notice I said hips this time, rather than waist. 114 00:04:36,253 --> 00:04:39,190 Bring your hands to your hips, baby. 115 00:04:39,190 --> 00:04:42,141 And bring your fingertips to your hip creases. 116 00:04:43,134 --> 00:04:47,220 Inhale in, lift your chin slightly, press in your heels. 117 00:04:47,673 --> 00:04:49,936 Exhale, draw your navel, hug your navel 118 00:04:49,936 --> 00:04:51,376 in towards your spine just slightly, 119 00:04:51,376 --> 00:04:54,336 so full body experience here, my friends. 120 00:04:54,336 --> 00:04:57,761 Knit the ribcage together, so draw the ribcage in together. 121 00:04:57,761 --> 00:04:59,839 So I'm engaging my center, basically, 122 00:04:59,839 --> 00:05:01,453 is what's happening here. 123 00:05:01,453 --> 00:05:03,194 And with my fingertips on my hip crease, 124 00:05:03,194 --> 00:05:06,479 I'm gonna keep center engaged, pressing into the heels, 125 00:05:06,479 --> 00:05:08,824 got this beautiful Pata Bandha foot power, 126 00:05:08,824 --> 00:05:10,752 we'll talk about that on another day. 127 00:05:10,752 --> 00:05:12,775 Shoulders are drawing away from the ears, 128 00:05:12,775 --> 00:05:14,818 shoulder blades are plugged in together, 129 00:05:14,818 --> 00:05:17,031 as I send it forward. 130 00:05:17,031 --> 00:05:18,057 Nice flat back. 131 00:05:18,057 --> 00:05:20,187 So I might wanna start collapsing here, 132 00:05:20,187 --> 00:05:21,371 'cause I'm like, "Uh!" 133 00:05:21,371 --> 00:05:25,150 But instead I'm gonna hold onto this, that we just built, 134 00:05:25,150 --> 00:05:28,026 right, everything is building on top of each other here 135 00:05:28,026 --> 00:05:32,403 in the foundations, and I can take my gaze straight down, 136 00:05:32,403 --> 00:05:34,086 maybe eyes are looking slightly ahead, 137 00:05:34,086 --> 00:05:36,745 just to kind of give myself a little bit of length. 138 00:05:36,745 --> 00:05:38,962 Tops of the thighs are drawing up. 139 00:05:38,962 --> 00:05:40,483 And I'm just gonna go halfway here, 140 00:05:40,483 --> 00:05:42,363 breathing into my back. 141 00:05:42,363 --> 00:05:46,067 Sit bones, sitting bones are gonna shine behind me. 142 00:05:46,067 --> 00:05:47,784 I'm kind of using my fingertips here to feel 143 00:05:47,784 --> 00:05:52,602 this deep crease in the hips and tops of the thighs. 144 00:05:52,602 --> 00:05:54,227 And then I'm gonna use the power of my legs, 145 00:05:54,227 --> 00:05:56,994 the outer edges of the feet, to come all the way back up. 146 00:05:57,998 --> 00:05:59,362 Whoo! 147 00:06:00,156 --> 00:06:01,675 Shake it out. 148 00:06:01,675 --> 00:06:03,753 Move your torso. 149 00:06:03,753 --> 00:06:04,949 I'm embarrassing myself. 150 00:06:04,949 --> 00:06:07,411 Inhale, lift your heart, loop the shoulders. 151 00:06:07,411 --> 00:06:09,086 Now we're gonna go all the way down this time, 152 00:06:09,086 --> 00:06:11,229 and I'm gonna give you plenty of modifications. 153 00:06:11,229 --> 00:06:13,435 So I know the legs are working hard here. 154 00:06:13,435 --> 00:06:14,968 If they don't feel like they're working hard, 155 00:06:14,968 --> 00:06:17,196 then take a look, take a gander, down at your feet. 156 00:06:17,196 --> 00:06:18,334 Engage. 157 00:06:18,334 --> 00:06:20,169 Again, sit bone to heel connection. 158 00:06:21,530 --> 00:06:23,372 Hip to heel connection. 159 00:06:24,713 --> 00:06:27,614 And when you're ready, find that lift, send it forward. 160 00:06:27,614 --> 00:06:28,985 Now we're gonna go through the stages 161 00:06:28,985 --> 00:06:30,065 that we just went through. 162 00:06:30,065 --> 00:06:31,853 So I'm kind of using my fingertips here 163 00:06:31,853 --> 00:06:34,268 to remember to just crease at the hip, 164 00:06:34,268 --> 00:06:37,351 not at the waist, keep a nice long spine. 165 00:06:38,555 --> 00:06:41,617 I'm gonna go through that flat back position here, 166 00:06:41,617 --> 00:06:44,298 lots of space between the ears and shoulders, 167 00:06:44,298 --> 00:06:47,384 and then I'll continue down. 168 00:06:49,990 --> 00:06:52,839 Now, maybe don't go this far. 169 00:06:52,839 --> 00:06:54,220 Maybe we're here and we're like, 170 00:06:54,220 --> 00:06:55,358 "Oh, need to put hands down." 171 00:06:55,358 --> 00:06:57,456 So put hands down. 172 00:06:57,456 --> 00:06:58,891 Palms are gonna come to the earth. 173 00:07:00,306 --> 00:07:01,729 And I'm gonna keep my palms directly 174 00:07:01,729 --> 00:07:04,736 under my shoulders here for now. 175 00:07:04,736 --> 00:07:06,543 Soften in the knees, everyone, here, 176 00:07:06,543 --> 00:07:09,351 'cause we don't want the legs to be locked, per se. 177 00:07:09,351 --> 00:07:10,518 So soften the knees, 178 00:07:10,518 --> 00:07:13,292 you can even sway a little side to side. 179 00:07:13,292 --> 00:07:14,256 And we'll straighten the legs but still 180 00:07:14,256 --> 00:07:17,298 keep a little micro-bend. 181 00:07:17,298 --> 00:07:18,326 Now, notice I'm not collapsing 182 00:07:18,326 --> 00:07:19,614 into my shoulders here either. 183 00:07:19,614 --> 00:07:23,411 I'm full of integrity as I press up and out of the palms. 184 00:07:23,411 --> 00:07:25,535 Kind of, you know, keep an awareness 185 00:07:25,535 --> 00:07:27,171 of the back of the head and the neck here. 186 00:07:27,171 --> 00:07:30,527 So, not crunching, not completely collapsing. 187 00:07:30,527 --> 00:07:33,034 But the gaze is straight down for now. 188 00:07:33,034 --> 00:07:35,043 Take a deep breath in, press into the heels, 189 00:07:35,043 --> 00:07:37,110 sit bone to heel connection, whatever that means to you. 190 00:07:38,602 --> 00:07:42,186 And then we might just stay here. 191 00:07:42,186 --> 00:07:44,449 Chilling, breathing. 192 00:07:44,449 --> 00:07:46,261 Strong legs. 193 00:07:46,261 --> 00:07:48,386 I love this posture, there's a beautiful dichotomy, 194 00:07:48,386 --> 00:07:50,811 especially eventually, once we get the hands walking back, 195 00:07:50,811 --> 00:07:54,144 of, kind of yin and yang, if you will. 196 00:07:54,144 --> 00:07:56,681 The masculine, the feminine, the sun and the moon, whatever. 197 00:07:56,681 --> 00:07:59,635 You know, strength building in the lower body, 198 00:07:59,635 --> 00:08:02,468 but as we slowly begin to soften in the upper body, 199 00:08:02,468 --> 00:08:05,730 we find that balance, those two opposing forces. 200 00:08:05,730 --> 00:08:07,054 And we see how they kind of need 201 00:08:07,054 --> 00:08:09,387 each other to work together. 202 00:08:09,387 --> 00:08:12,462 Now, again, I said we can stay here, no problemo. 203 00:08:12,462 --> 00:08:14,412 But maybe I might start to soften 204 00:08:14,412 --> 00:08:17,099 in the elbows and walk my hands back. 205 00:08:18,208 --> 00:08:19,393 Maybe there. 206 00:08:19,393 --> 00:08:21,798 Maybe I walk them all the way in line 207 00:08:21,798 --> 00:08:23,795 with the arches of the feet, which is eventually 208 00:08:23,795 --> 00:08:26,512 where I'm heading in the final posture. 209 00:08:26,512 --> 00:08:27,777 Now, you might find here that you 210 00:08:27,777 --> 00:08:30,319 want to adjust your stance, 211 00:08:30,319 --> 00:08:33,528 and you can always do that mindfully. 212 00:08:36,307 --> 00:08:40,545 Maybe I find that the crown of the head comes to the earth. 213 00:08:40,545 --> 00:08:41,706 Now, the elbows and hands are gonna 214 00:08:41,706 --> 00:08:43,297 wanna come out, my friends. 215 00:08:43,297 --> 00:08:44,818 As I shine my sit bones behind me, 216 00:08:44,818 --> 00:08:47,441 I'm gonna keep my elbows at a nice right angle, 217 00:08:47,441 --> 00:08:49,453 in line with my shoulders still. 218 00:08:49,453 --> 00:08:51,783 So I keep them on the same track 219 00:08:51,783 --> 00:08:54,303 as I pull them back in. 220 00:08:54,303 --> 00:08:56,764 Now, the crown of the head eventually, 221 00:08:56,764 --> 00:08:58,099 you're like, "Yeah right," 222 00:08:58,099 --> 00:08:59,224 but might come to the earth. 223 00:08:59,224 --> 00:09:00,710 In the meantime, I'm going to work 224 00:09:00,710 --> 00:09:04,088 at any stage that feels appropriate for me. 225 00:09:04,088 --> 00:09:07,327 I might even, come here, little blue block, 226 00:09:07,327 --> 00:09:10,427 I might even have a block or something here 227 00:09:10,427 --> 00:09:12,133 to rest the crown of my head on 228 00:09:12,133 --> 00:09:14,703 as I build towards the full posture. 229 00:09:14,703 --> 00:09:17,973 But guys, everyone, keep those elbows hugging in, 230 00:09:17,973 --> 00:09:21,850 in line, nice beautiful alignment here, nice right angle. 231 00:09:21,850 --> 00:09:25,890 I've never lost connection with my feet, my legs are strong. 232 00:09:25,890 --> 00:09:28,842 And here I begin to soften in the upper body, 233 00:09:28,842 --> 00:09:31,698 as I maintain this strength, this strong foundation 234 00:09:31,698 --> 00:09:33,341 in the lower body. 235 00:09:34,925 --> 00:09:38,509 Maybe you mix and match your variations. 236 00:09:38,509 --> 00:09:40,217 Maybe you even straighten the arms out 237 00:09:40,217 --> 00:09:42,492 for a breath, melt the heart. 238 00:09:42,492 --> 00:09:44,896 You know me, break the rules. 239 00:09:44,896 --> 00:09:47,229 Crown of the head, if it is on the ground. 240 00:09:47,229 --> 00:09:50,271 Make sure that we're drawing the navel in towards the spine 241 00:09:50,271 --> 00:09:53,056 and really breathing into the neck, nice long neck. 242 00:09:53,056 --> 00:09:56,420 So we're not collapsing here, but we're breathing 243 00:09:56,420 --> 00:09:58,323 into the back of the neck, we're brightening. 244 00:09:58,323 --> 00:10:00,204 There's a bug. 245 00:10:00,204 --> 00:10:02,686 My hands are staying connected, strong, 246 00:10:02,686 --> 00:10:05,278 Hasta Bandha, we'll talk about that another day too. 247 00:10:05,278 --> 00:10:06,439 And then eventually, guys, we're gonna get 248 00:10:06,439 --> 00:10:08,424 to where we lift the heels, we lift the toes 249 00:10:08,424 --> 00:10:10,560 and come up to our heads, crazy! 250 00:10:10,560 --> 00:10:13,660 But now we breathe into our booties. 251 00:10:13,660 --> 00:10:16,696 We breathe into our hips. We breathe into the upper back. 252 00:10:19,045 --> 00:10:22,510 I maintain this connection with my center. 253 00:10:22,510 --> 00:10:24,509 And to come out of the pose, I'm gonna move 254 00:10:24,509 --> 00:10:28,596 just in the same steps, opposite direction, mindful, mindful. 255 00:10:28,596 --> 00:10:31,312 Soft micro-bend in the knees here, so I'm not locking out, 256 00:10:31,312 --> 00:10:32,716 soft micro-bend. 257 00:10:32,716 --> 00:10:34,017 I lift from my heart if I'm on 258 00:10:34,017 --> 00:10:35,898 the crown of my head or the block. 259 00:10:35,898 --> 00:10:37,974 I walk the palms back in line. 260 00:10:38,975 --> 00:10:41,752 We pick up with our friends that are here, hello. 261 00:10:41,752 --> 00:10:43,946 We come to tent the palms first, 262 00:10:43,946 --> 00:10:45,328 kind of connecting to the center. 263 00:10:45,328 --> 00:10:47,115 So I'm not hoisting my body around, 264 00:10:47,115 --> 00:10:49,507 but I'm really connecting to my core here. 265 00:10:49,507 --> 00:10:53,193 And then I lift my hands back to the hip creases, 266 00:10:53,193 --> 00:10:55,357 back to the hips, loop the shoulders, 267 00:10:55,357 --> 00:10:57,888 draw the shoulder blades in, together, and down 268 00:10:57,888 --> 00:11:02,131 as the heart rises, and with strong legs we lift back up. 269 00:11:02,131 --> 00:11:03,832 Inhale, send the fingertips left to right. 270 00:11:04,797 --> 00:11:07,381 Exhale, palms together at the heart. 271 00:11:07,381 --> 00:11:10,868 And then bend the knees and hop the feet together. 272 00:11:10,868 --> 00:11:11,994 Or step the feet together. 273 00:11:11,994 --> 00:11:13,422 Go ahead and hop the feet together, let's be adventurous, 274 00:11:13,422 --> 00:11:14,640 let's be wild and crazy today. 275 00:11:14,640 --> 00:11:15,754 Ready and hop. 276 00:11:15,754 --> 00:11:16,798 (exaggerated groan of exertion) 277 00:11:16,798 --> 00:11:18,071 (laughter) (relaxed sigh) 278 00:11:18,071 --> 00:11:20,324 We have landed in Tadasana. 279 00:11:20,324 --> 00:11:21,629 We take a deep breath. 280 00:11:21,629 --> 00:11:23,134 And before you stop this video, 281 00:11:23,134 --> 00:11:25,978 and before we say Namaste, notice how you feel. 282 00:11:25,978 --> 00:11:27,197 Notice how your legs feel. 283 00:11:27,197 --> 00:11:28,701 Do you feel a little bit taller? 284 00:11:28,701 --> 00:11:30,151 How do you feel? 285 00:11:31,628 --> 00:11:35,241 Okey-doke, so that was our wide-angle Forward Fold. 286 00:11:35,241 --> 00:11:37,895 Again, this is a great posture if you're feeling... 287 00:11:37,895 --> 00:11:38,895 (stressed hum) 288 00:11:38,895 --> 00:11:40,113 like that, if you're feeling anxious, 289 00:11:40,113 --> 00:11:41,657 this is a great posture for you. 290 00:11:41,657 --> 00:11:43,389 It's talked about in the yoga world 291 00:11:43,389 --> 00:11:45,711 as a cure pose for that, so, you know, 292 00:11:45,711 --> 00:11:47,173 take with you what you will, but it is 293 00:11:47,173 --> 00:11:48,752 really great for the nervous system. 294 00:11:48,752 --> 00:11:50,610 It's strengthening as well, 295 00:11:50,610 --> 00:11:52,292 as we talked about, it's good 296 00:11:52,292 --> 00:11:56,164 for balancing those opposing energies. 297 00:11:56,164 --> 00:11:58,911 The Foundations of Yoga series continues on and on, 298 00:11:58,911 --> 00:12:00,257 so make sure you hop along. 299 00:12:00,257 --> 00:12:02,429 Subscribe to the channel if you haven't already. 300 00:12:02,429 --> 00:12:04,170 Favorite the ones that you wanna come back to, 301 00:12:04,170 --> 00:12:07,068 to maybe continue to work on, whether you're 302 00:12:07,068 --> 00:12:08,738 a beginner or you're just wanting to deepen your practice. 303 00:12:08,738 --> 00:12:10,236 I feel like if you favorite the video, 304 00:12:10,236 --> 00:12:13,068 then you'll be able to return to it more easily, 305 00:12:13,068 --> 00:12:14,777 with more ease. 306 00:12:15,524 --> 00:12:18,502 And grow your poses. 307 00:12:18,502 --> 00:12:21,102 Hopefully this is helping you out in public classes, 308 00:12:21,102 --> 00:12:22,422 or if you haven't been to public class yet, 309 00:12:22,422 --> 00:12:25,133 maybe this is slowly helping you gain the confidence 310 00:12:25,133 --> 00:12:27,598 to roll out the mat in front of a bunch of people 311 00:12:27,598 --> 00:12:29,092 and practice yoga. 312 00:12:29,092 --> 00:12:31,514 I got your back, leave comments, questions below. 313 00:12:31,514 --> 00:12:34,683 Send in your requests, and we'll see you next time. 314 00:12:34,683 --> 00:12:36,264 Namaste. 315 00:12:36,264 --> 00:12:41,203 (upbeat music)